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Thread: Aspiring to entry-level beasthood

  1. #21
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    03/15/2013

    Clean
    Competition Deadlift
    Supplemental Squat
    Lower Circuit

    Clean:

    135 x3
    185 x2
    195 x3 - http://www.youtube.com/watch?v=xVJbLfRsulk
    195 x3 - http://www.youtube.com/watch?v=hBizUoAwxiM
    195 x3 - http://www.youtube.com/watch?v=U2MBHHiICH8

    Deadlift (chains)
    315 +chains x1
    365 +chains x1
    405 +chains x1 - http://www.youtube.com/watch?v=3jlOFOsh0O4
    345 +chains x4 - http://www.youtube.com/watch?v=BZk6wOZsskU
    345 +chains x7

    Squat (bands)
    275 +choked light x4
    275 +choked light x4 - http://www.youtube.com/watch?v=GN3LFZSJIk0
    275 +choked light x4

    Circuit - no rest
    3x10

    Air squats
    DB side bends (65lbs)
    Curls (65lbs)

    Notes:
    Cleans were MUCH better. Elbows came around fast. Racked on the delts solidly. Second set just felt natural to drop into a full squat after the catch - I'm going to keep doing this to build up comfort at all depths. Deadlifts felt great - maybe could have gone a little heavier, but the second set of 7 reps was solid. Squats were done with the band choked around the rack plus a 2x6 - much more tension than last time I squatted against bands. Circuit was weaksauce - I was smoked.

  2. #22
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    03/18/2013

    Competition Bench
    Supplemental Press
    Upper circuit

    Bench (chains):

    45 +chains x5
    95 +chains x5
    135 +chains x3
    155 +chains x1
    175 + chains x1
    185 + chains x1
    190 + chains x1
    160 + chains x6
    160 + chains x5

    Dumbell press:
    50 x4 (fail - left shoulder gave out)
    50 x4
    50 x4

    Circuit - no rest:
    3x10

    Pull ups (gray band)
    Push ups
    Sledgehammer blows (10lbs)

    Notes:
    Bench was excellent. No real pain, all the reps were solid. Was happy with the results of the AMRAP sets.

    Dumbell press was horrible. Left shoulder was really painful - wondering if that movement is just aggravating it. Circuit was just checking the boxes - wanted to spend some time with the wife before bed.

  3. #23
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    03/20/2013

    Competition Squat
    Supplemental Deadlift
    Lower circuit

    Squat:

    315 x1
    365 x1
    385 x1 - http://www.youtube.com/watch?v=uziDnOzsI30
    325 x9 - http://www.youtube.com/watch?v=xlPsZpkixSc
    325 x5

    RDL:
    295 x4
    295 x4
    295 x4

    Lower circuit - no rest
    3x10

    DB side bends (75lbs)
    75' walking lunges

    Notes:
    Squats were good - probably had 405 in me, but 385 felt like enough of a grind that I didn't want to jeopardize the bar. Watching the video, it looked pretty easy. Just a little spooked after bending the crap out of a bar recently.

    First rep set was awesome - really killed it. Had to deal with a crying kid between, so the second set was much less intense/focused. RDLs were fine. Circuit was abbreviated because it got late and I was bushed from the day.

    Also did a ton of yardwork - chopped down/up a couple small trees (used my axe) and a bunch of brush (used a machete). Has to count for something.

  4. #24
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    03/21/2013

    Competition Press
    Supplemental Bench
    Upper circuit


    Press:
    155 x1
    165 x1
    170 x1 - http://www.youtube.com/watch?v=x5uHOjrfq5Q
    145 x4
    145 x4 - http://www.youtube.com/watch?v=6UaR8fIHJ2o

    CGBP (bands):
    135 +doubled mini x5
    140 +doubled mini x5
    145 +doubled mini x4 - http://www.youtube.com/watch?v=dBFr0wCNDKE

    Circuit - no rest
    3x10

    Chin ups (gray band)
    Push ups
    Lateral raises

    Notes:
    Press max was cool - matched my PR. Press reps were indescribably bad. Video doesn't do justice to how unstable and "all over the place" those reps were.

    Bench was solid - really blasted the bar off my chest on each rep. First set was too easy, added weight, then did it again before the last one. 4 reps with one in the tank - perfect. Circuit was fine - did the first set of pull ups with no band.

  5. #25
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    03/23/2013

    Clean
    Competition Deadlift
    Supplemental Squat
    Lower circuit (skipped)

    Clean:

    185 x1
    205 x1
    225 x1 (ugly rack)
    225 (fail)
    225 (fail)
    205 x1 (so easy it was dumb)

    Deficit deadlift (standing on a 25lb bumper)
    385 x1
    405 x1
    435 x1
    370x 6
    370 x5

    Squat (bands)
    285 + choked light x4
    285 + choked light x3

    Notes:
    Cleans were pretty good. Not as revelatory as last week, but not bad. Missed 225 pretty badly after getting it the first time. After two misses, backed off to 205 so I had a good rep in my motor memory. Deads were great. Squats were ok, but my low back was toast. Actually forgot I had a third set scheduled after replacing the bar after 3 reps on the second. I had more in the tank, but my back felt shaky. Had to leave the house right after, so no circuit that day.

  6. #26
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    Competition Bench
    Supplemental Press
    Upper circuit

    Bench:
    185 x3
    205 x1
    225 x1
    235 x1
    245 x1 (close! I would have had 240)
    205 x6
    205 x6

    DB Press:
    50 x4
    50 x4
    50 x6

    Circuit - no rest:
    4x10

    Pull ups (gray band)
    Push ups
    Lat raises (10lbs)
    Sledgehammer strikes (10lbs)

    Notes:
    Bench was a little disappointing, but I'll take the PR. 245 was close - another inch and I would have been able to lock it out - i could have done 240 for sure. Reps were fine.

    Last time I did DB press, my shoulders were PISSED at me. Today, not a problem. My left arm is still slower, shakier and weaker than my right by a pretty fair margin. I should test with one arm to see what the difference really is. Circuit was solid, first round of pullups with no band again.

  7. #27
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    03/27/2013

    Competition Squat
    Supplemental Deadlift
    Lower circuit


    Squat:
    315 x1
    365 x1
    385 x1
    335 x7
    335 x7

    RDL (chains):
    275 +chains x4
    275 +chains x4
    275 +chains x4

    Circuit - no rest:
    5x10

    75' walking lunges
    Situps
    DB side bends (75lbs)

    Notes:
    Squat max was disappointing. I would absolutely have tried for 405, but I am still afraid of dropping the bar and bending it in the rack. Squat volume was good - bumped up the weight even though the max didn't increase - getting 9 reps last time was a good indicator. RDL was fine, circuit was fine. Had videos of the squats, but the stupid jostling resulted in sideways video.

    First squat rep set there was a lot of knees sliding around at the bottom. I'm still having trouble finding an excellent groove - basically I'm either staying tight and not feeling a strong rebound, or I'm dropping into the hole and losing tightness. Second set of 7 was actually pretty good.

  8. #28
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    03/28/2013

    Competition Press
    Supplemental Bench
    Upper circuit


    Press
    155 x1
    165 x1
    175 (fail)
    175 (fail)
    175 (fail)
    140 x6
    140 x6

    CGBP (bands):
    145 + doubled mini x3
    145 + doubled mini x4
    145 + doubled mini x4

    Circuit - no rest:
    3x10

    Pull ups (gray band)
    Push ups
    Lateral raises

    Notes:
    Presses were ok. That last miss at 175 was brutal - very close. Reps were better than last week. Bench was good - first set was too close to the pressing, hence the miss. I keep letting the bar get out in front of me, though.

  9. #29
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    03/30/2013

    Clean
    Competition Deadlift
    Supplemental Squat

    Clean:

    135 x3
    185 x2
    205 x3
    205 x3
    205 x3

    Deadlift:
    315 x3
    385 x1
    455 (fail)
    370 x6
    370 x6

    Squat (bands):
    295 +choked light x4
    295 +choked light x4
    295 +choked light x3

    Notes:
    My back had been bothering me a bit all day. A little catch when breathing, and some serious crackliness in my upper middle back.

    Clean was good. Deadlift was awful - so bad that it is making me question whether I mis-read the loading last time. Tried 455 three times - twice it barely broke the floor. Lost it below the knees the other time. Volume was better but not great - same weight actually felt better from a deficit, like I'm stronger from a deficit than from the floor?

    Sqwats were fine. Only did 3 reps on the last set, but that just felt right - my back was smoked, and really crick-y today.

  10. #30
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    starting strength coach development program
    04/01/2013 - 04/06/2013

    Deload week:


    Tuesday: Squat 2x2 @70%
    Circuit of curls, db lateral raises, calf raises, and db side bends

    Thursday: Bench/Press 2x2 @70%
    Circuit of curls, db lateral raises, calf raises, and db side bends

    Saturday: Deadlift 2x2 @70%
    Circuit of pull ups, sit ups, walking lunges, sledgehammer strikes

    (obviously, I haven't done Saturday's workout yet. But I'm pretty sure I'll manage to gut through it)

    Notes:
    I was relieved to find out that my last week of the previous 6 week cycle was SUPPOSED to suck as badly as it did. Missing that deadlift was really messing with my head.

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