10/28/11 Volume Day
10/30/11 Recovery Day
11/1/11 Intensity Day
11/4/11 Volume Day
Push Press 155x3x5
Dumbbell Rows 100x2x8
11/6/11 Recovery Day
11/8/11 Intensity Day
Squat 320x3 http://youtu.be/tizXHEmF0qU I thought these looked okay.
Push Press 165x3 http://youtu.be/6uH_CAD6i-c I'm too far on my toes, I haven't really messed with the push press much and was more or less curious. I'll work on my technique more.
Deadlift 370x3 http://youtu.be/3lWSIAJyji4 I apparently have no awareness of what my back is doing in a deadlift. It had been a long time since I videoed one, I have fixed this before and apparently I'm back to my old tricks.
11/11/11 Volume Day
I'm trying to figure out the appropriate volume dose, I'm moving the number of sets up with the goal being 5x5, but I'm experiencing a pretty sharp drop in strength after the third set. I might consider sticking with 3x5.
I ran into a grinding halt a couple of times on my linear progression so I'm going to give something different a try.
Last edited by williamlexcrawford; 11-11-2011 at 07:44 PM.
11/12/11 Assistance day
Barbell row 185x5x5
Back extension 2 sets of 10 at bodyweight
Prone ITYs 2 sets with 10 reps in each position with 5 pounds.
11/13/11 Recovery Day
Squat 225x2 sets of 5
Press 140x3 sets of 5
11/16/11 Intensity Day
Dip machine 200x2 sets of 8
Pull ups 7,7,5 (have been rowing and not doing pull ups for a little while now and the performance definitely shows that I haven't been doing them)
I forgot my phone in my car and didn't want to go back and get it so I didn't record my squat sets, which I regret a little now, but they at least felt like good sets. Bench was also no problem as these aren't really three rep maxes, but I'm trying to not get too overzealous and start out loading at or near 100% of a rep max right away. Knees felt great which have been a little inflamed lately, but got some ice on them last night and working on my mobility again. Need to do the same with the elbows, they have been extremely hot for too long now, but don't bother me when I'm lifting so I've gotten lazy regarding it.
Didn't deadlift today because my back has felt a little questionable, I'm honestly chalking it up to my foray into push presses with poor form.
11/19/11 Volume Day
I had no real complaints with these, maybe could have been tighter at the bottom on some. Trying to workout how I set my knees.
My press is depressing, but I haven't really spent much time doing the work to improve them like I have the squat. Maybe I can put forth more effort and work on getting a respectable press.
Had to cut these off short, I had a friend who was getting her black belt in BJJ today and was going to be late. Wanted to work extra hard on holding my back in extension after seeing what my conventional deadlifts were looking like these day.
11/21/11 Recovery Day
Pull ups to 24 total reps
11/23/11 Intensity Day
Squat went okay, felt a little wonky, but looks about par on the video. Press sucks. Never really worked on technique much, got the 3rd Edition today, will continue to work on my other lifts that I have let get ugly while I was focusing on my squat. Still not getting my back remotely close to correct on my deadlifts, went down to 5 reps this week to work on form, really should have done a 5 with something lighter.
11/27/11 Volume Day
12/1/11 Intensity Day
Close grip bench 135x10
DB rows 100x8x2
I'm still trying to nail down my weekly routine where assistance exercises are concerned. I'm a big fan of dips but I really felt them in my elbow yesterday so decided maybe to do a set or two of close grips after my heavy bench set as a back off. I'm thinking I'll go with:
Volume Bench or Press
Medium bench or regular press