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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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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