Dan's log

[elVarouza]

07/09/13 Tuesday.

Press:

45x5/5/5
95x5
135x5
160x1 (belt)
172.5x5 (PR)
160x5

2.5lb PR, I'll take it. Wasn't too hard actually.

DB preacher curls (light):

35x10/10/10 each arm

[Rascal]

Why did you do 160x5 after the 172.5x5?

[elVarouza]

I wanted to get in some extra volume because I won't be benching until next week.

[elVarouza]

07/11/13 Thursday.

I got about 3 hours of sleep last night so I only did squats today and am putting off deadlifts till tomorrow. I nearly didn't go because I was dead tired all day but I'm glad I did.

Squat:

45x5
135x5
225x3
275x2
325x2 (belt)
370x1
405x1
425x3 (PR)

425x3 was my goal and I got it. Gym was hot as hell and I couldn't get any chalk to stick to my back due to sweat. The bar was sliding down my back with each subsequent rep at 425 but it worked out. My last heavy squat session will be sometime next week where I'll do 405x5. I definitely need to get one last video of my depth to make sure I'm still hitting USAPL depth at heavier weights.

Light standing hammer curl:

30x10/10/10 each arm

Doing lighter curls seems to help my elbow feel better than going heavy.

[elVarouza]

07/12/13 Friday.

Deficit deadlift (1", all in kgs):

70x3
110x4
150x5
175x5

Normal deadlift:

190x1

Tried to DOH no hook it but didn't get it this time so pulled it hook anyway.

[elVarouza]

07/15/13 Monday.

Paused bench:

45x10
45x10
135x5
185x3
225x2
265x1
300x1
310x1 (PR)

Elbow is still giving me trouble. 310 was tough. If my elbow feels alright I'm pretty sure I can hit 320 at the meet.

Seated cable row (strict):

168x10
204x10/10/10

Standing hammer curl:

30x10/10 each arm

[elVarouza]

07/17/13 Wednesday.

Last heavy squat day before the meet (11 days out).

Squat:

45x5
135x5
225x3
275x2
325x5 (belt, wrist wraps)
370x1
370x1 (making sure depth is good)
405x5 (PR)

Standing hammer curl:

30x10/10/10 each arm

[elVarouza]

07/19/13 Friday.

Pretty boring day today, just pulled an easy deadlift single. Was thinking of going for a hard PR triple but decided it's too close to meet day.

Deadlift:

135lbsx4
225lbsx4
Got yelled at to move to the platform. Rest of the weights are in kg.
150x2
190x1 (hook grip)
210x1 (belt)
230x1

Got a video of the 230 mainly as a form check.



I never hear the music when I'm setting up for and doing a lift but wow do they play some goofy shit in my gym.

[elVarouza]

07/22/13 Monday.

This is gonna be a boring week (until the meet).

Bench:

45x10
135x5
185x3
225x2
265x1 (paused)
285x1 (paused)

That's my planned opener (well, 130kg/286lbs is, but whatevs).

No squat or deadlift openers because I had just deadlifted and I want my elbow to heal. I'm not really worried about either of those lifts anyway.

Seated cable row:

168x10
204x10/10/10

[elVarouza]

07/25/13 Thursday.

Felt like crap today but I'll be fine on Sunday.

Squat:

45x5
135x5
225x5

Bench:

45x10
135x5
165x5

Deadlift:

70kgx3
110kgx1
262lbsx5