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12-03-2012, 12:42 PM
#531
Monday Dec 3rd 2012 - Squat Day
Squat
20kg (44 lbs) x 10
70kg (154 lbs) x 5
100kg (220 lbs) x 5
130kg (287 lbs) x 1
150kg (331 lbs) x 2,2,2,2,2,2
Bench Press
92.5kg (203 lbs) x 5
100kg (220 lbs) x 10,10,8
Pullup
BW x 10,10,10
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12-03-2012, 04:12 PM
#532
I Come From the Land of the Ice and Snow
A quarter ton, how did I miss that? WOW.
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12-04-2012, 02:12 AM
#533
Thank you Maria. It's a small consolation for a botched meet, but it's something. I've been looking at 250 for a long long time.
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12-08-2012, 03:27 AM
#534
Wednesday Dec 5th 2012 - Bench Press Day
Bench Press
80kg (176 lbs) x 6
100kg (220 lbs) x 3
120kg (265 lbs) x 5,5,5,3,4
Banged into the uprights and lost all tension on set 4. Had at least a rep in me there. 4 was the limit on set 5.
Power Clean
60kg (132 lbs) x 3
70kg (154 lbs) x 3
80kg (176 lbs) x 3
90kg (198 lbs) x 2,1+F,F
Friday Dec 7th 2012 - Deadlift Day
Deadlift
120kg (265 lbs) x 5
150kg (331 lbs) x 3
180kg (397 lbs) x 1
200kg (441 lbs) x 3,3,3,3,3
Press
50kg (110 lbs) x 5
60kg (132 lbs) x 5
70kg (154 lbs) x 3,3,3,3,3,3,3,3 (8)
Weighted Pullup
20kg (44 lbs) x 10,10
For explanation, I did this with a dead stop on a box between reps, so in a way 10 singles per set. A little easier than hanging free, but treat the shoulders better and allow more work.
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12-10-2012, 12:48 PM
#535
Monday Dec 10th 2012 - Squat Day
Squat
20kg (44 lbs) x 10
70kg (154 lbs) x 5
100kg (220 lbs) x 3
130kg (287 lbs) x 1
150kg (331 lbs) x 3,3,3,3,3,3
Press
50kg (110 lbs) x 6
60kg (132 lbs) x 10,10,10
Pullup
BW x 12
EZ-Bar (Cheat) Curl
55kg (121 lbs) x 5,6
Loaded a little too much on the bar and couldn't be bothered to change it, so cheated a bit. Very hard.
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12-13-2012, 02:32 AM
#536
Wednesday Dec 12th 2012 - Bench Press Day
Bench Press
60kg (132 lbs) x 8
100kg (220 lbs) x 3
120kg (265 lbs) x 1,5,5,5,3
I have to quit banging my head against this (120 5x5) and move on. I might have made it with 10-15 min rests between sets but I didn't have time for that. I have made 125 4x4 before but 127.5 seems too much. I'll go for 125.
Power Clean
50kg (110 lbs) x 3
70kg (154 lbs) x 3
80kg (176 lbs) x 3
90kg (198 lbs) x 2
92.5kg (203 lbs) x 1
95kg (209 lbs) x F,F
I can still do 100, I just need a little practice.
Chinup
BW x 12,12
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12-14-2012, 03:08 PM
#537
Friday Dec 14th 2012 - Deadlift Day
Power Snatch
20kg (44 lbs) x 5
50kg (110 lbs) x 2,2,2
60kg (132 lbs) x 2,2
65kg (143 lbs) x 2
Deadlift
120kg (265 lbs) x 3
150kg (331 lbs) x 3
180kg (397 lbs) x 1
205kg (452 lbs) x 3,3,3
Bench Press
60kg (132 lbs) x 8
100kg (220 lbs) x 3
120kg (265 lbs) x 1
130kg (287 lbs) x 1
Press
50kg (110 lbs) x 5
60kg (132 lbs) x 5
70kg (154 lbs) x 1
75kg (165 lbs) x 1
80kg (176 lbs) x F,F
75kg (165 lbs) x 1,1,1
60kg (132 lbs) x 8
Power Clean
50kg (110 lbs) x 2
70kg (154 lbs) x 2
80kg (176 lbs) x 2
90kg (198 lbs) x 1,F,1
Weighted Pullup
30kg (66 lbs) x 6,6
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12-17-2012, 02:52 PM
#538
Monday Dec 17th 2012 - Squat Day
Squat
20kg (44 lbs) x 10
70kg (154 lbs) x 5
100kg (220 lbs) x 3
130kg (287 lbs) x 1
150kg (331 lbs) x 4,4,4,4,4,4
So far, so good. 6x5 next week.
Bench Press
60kg (132 lbs) x 8
100kg (220 lbs) x 3
120kg (265 lbs) x 2,2,2,2,2,2
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12-19-2012, 01:03 PM
#539
Wednesday Dec 19th 2012 - Bench Press Day
Bench Press
60kg (132 lbs) x 8
80kg (176 lbs) x 5
100kg (220 lbs) x 3
120kg (265 lbs) x 4,4,4*,4,4,4
*after 3 sets I got a twinge in the left shoulder and decided to stop. I didn't want to do anything that might aggravate it further, like snatches, presses or pullups, so I did some unplanned squats that Monday's residual soreness made very hard. Afterwards my shoulder felt fine again, so I finished my planned benching.
Squat
20kg (44 lbs) x 10
50kg (110 lbs) x 5
80kg (176 lbs) x 5
100kg (220 lbs) x 3
120kg (265 lbs) x 2,2,2
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12-21-2012, 02:00 PM
#540
Friday Dec 21st 2012 - End of the World Deadlift Day
Power Snatch
40kg (88 lbs) x 3
50kg (110 lbs) x 3
60kg (132 lbs) x 2
65kg (143 lbs) x 2
67.5kg (148 lbs) x 2
Deadlift
120kg (265 lbs) x 3
150kg (331 lbs) x 3
180kg (397 lbs) x 1
200kg (441 lbs) x 1
180kg (397 lbs) x 2,2,2,2,2,2
I wasn't feeling snappy enough to do 210 3x3 as planned. 200 was slow and sluggish so I compromised with a rather heavy 220, then some snappy doubles. Let's count those as speed deadlifts, eh?
Press
50kg (110 lbs) x 5
60kg (132 lbs) x 5
65kg (143 lbs) x 1
72.5kg (160 lbs) x 3,3,3,3
Ran out of time here. I'll try to finish 8x3 next week.
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