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  1. #11
    Join Date
    Nov 2008
    Posts
    174

    Default Tuesday 03-03-09

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    Squats 325 for 5x5, 285x8

    Leg raises 1x11, 1x8, 1x6

    First set felt heavy as usual. The middle sets felt good, and the last set felt heavy. When I squat I have to focus on keeping the bar path straight down and keeping the weight centered over my foot. The hips start back while the knees start out and forward. The bar goes straight down.

  2. #12
    Join Date
    Nov 2008
    Posts
    174

    Default Thursday 03-05-09

    Came in and felt okay. First set felt HEAVY, thats when I realized I forgot to eat my pre-workout snack. I ran upstairs and slammed 2 of my kids juice boxes for some energy (it was all I could find) I also increased my rest times by 30 sec. I eeked it out. Wheeeeew.

    Press 195 5x5 First four sets I used the rebound at the bottom. They all felt heavy. Last set I paused at the bottom. Got it for 5. yeah.

    Chins 1x10, 3x8, 1x11 Felt good. Probably cause my belly was empty.

    Close grip bench 250x8 for 2 sets. These felt good. I think it was because I was scared due to the fact that I felt weak and had no spot. The adrenaline fear brings is always welcome.

    Inverted Rows 1x10, 1x9

  3. #13
    Join Date
    Nov 2008
    Posts
    174

    Default Friday 03-06-09

    Thought I would try something new with all the talk about front squats lately. I asked my wife if she thought I had a short torso, and she said, "Ahhh, Yeah." As if it was obvious. Then I asked my lifting partner, who is my brother, if he thought I had a long femur in relation to my torso and he also said yeah. I am planning on playing with the front squat for a while just to keep it fresh. I have been having a very frusterating time trying to lock in my squat form lately. Believe it or not, I have no problem locking in my front squat form. Today I just went until it felt heavy. I havent front squated heavy in about a year.

    Front Squats

    Barx5x2
    95x5
    135x5
    185x3
    205x2
    225x1
    245x1
    275x1.
    This felt heavy for my upper body but kind of light for my legs.

    I will start doing 5x5 front squats on Tuesdays and one heavy triple or set of 5 on Fri. My goal is to Front squat 400 in one year. I think this is doable because I expect rapid gains when my upper body gets accustomed to supporting the weight.

    Deadlifts
    135x5
    225x5
    315x5
    405x5 This felt heavy but I got it. I will probably go to 2 triples on Fri.
    365x5


    Leg raises for 4 sets.

  4. #14
    Join Date
    Nov 2008
    Posts
    174

    Default Monday 03-09-09

    Bench 270 lbs 5x5 These all felt heavy. I only got about 5 hours of sleep last night and just kind of feel lousy today.

    Pullups BW 3x8, 2x7

    Dips BWx15, BWx20 Just not feeling hot today

    Inverted rows 2x10

    Oh well, not a very good workout but I got my numbers so I cant complain.

  5. #15
    Join Date
    Nov 2008
    Posts
    174

    Default Tuesday 03-10-09

    Front Squats 225 5x5, 185x8 These felt heavy. It was interesting. I dont know if I will continue these or go back to back squats. I might work with a high bar squat or stick with these. We will see.

  6. #16
    Join Date
    Nov 2008
    Posts
    174

    Default Thursday 02-12-09

    Well, I knew it. I knew doing front squats on Tuesday was going to jack up my traps. I was supposed to do press today, but my traps are still too jacked up. I was looking for an opportune time to switch my lower body day to the Mon and Thurs, so I did it today.

    Squat (Med) 275, 3x5 These felt good.

    Deads
    135x5
    225x5
    315x5 this felt heavy oh oh.
    365x3
    405x1
    415x3
    I was going to do 425 for a triple today, but knew it wasnt going to happen when 315 felt heavy. Oh well, live to dead another day.

    Good mornings 135x10,145x10

    2 sets leg raises

  7. #17
    Join Date
    Nov 2008
    Posts
    174

    Default Friday 03-13-09

    Press

    200x5
    200x5
    200x5
    200x4-felt a "click" in my left shoulder and it went numb. Racked it and shook it out.
    200x5


    On the first four sets, I used a rebound, but I am finding this more and more difficult as the weight gets heavier. On the last set I used a pause, This felt better. Next week, I am going to go to 205 for 6 sets of 4 with a pause at the bottom. Then I will do 5 sets of 5 with it the next week. This is probably how I will progress until I have to do 8 sets of 3, then 6 sets of 4, then 5 sets of 5.

    Chins BW 5x9 Pretty good since I weighed in at 248. Yikes.

    Close grip bench
    255x6 (lost focus, I was thinking about my pressing)
    255x8
    got it.

    Next week I will keep it at 255 to make sure I get 2 sets of 8.

    Dumbell Rows 60lbs, 2x11

  8. #18
    Join Date
    Nov 2008
    Posts
    174

    Default Monday 03-16-09

    Today I came in meaning to do 5x5 of back squats. My form immediately felt lousy so I switched to front squats. Three sets reminded me of how bad they suck, and I went back to back squats with fatiqued quads.

    Front squats 3x5 w/ 230 lbs These suck.

    Back squats
    225x5
    275x5
    315x5x5
    I have to realize that with my body I cant shove my but back that far. I have to let my knees come out and forward at the same time.

    Good mornings
    135x9
    155x8
    185x8

  9. #19
    Join Date
    Nov 2008
    Posts
    174

    Default Tuesday 03-17-09

    Bench Press 275 lbs 5x5 These felt a little heavy because my upper body was a little jacked up from front squats the day before. I still got all of them.

    Pullups BW 5x8

    Dips BW 1x22, 1x20

    Inverted Rows 2x10

    Not a bad workout.

  10. #20
    Join Date
    Nov 2008
    Posts
    174

    Default Thursday 03-19-09

    starting strength coach development program
    Squats
    barx5
    135x5
    185x5
    225x5
    275x5
    315x3
    345x1
    370x3
    This felt heavy but it was due to a form issue. I needed to get back further. I am finally getting used to my VS explosions.


    Deadlift with shoes on
    135x5
    225x5
    275x5
    315x3
    365x3
    405x1
    425x3
    Felt good. Nice work

    three sets leg raises.

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