Bigger, Stronger, Faster

[Jason B]

Friday, 7 Sep 07

Deadlift:
275 x 5 x 5
295 x 1
315 x 1

Back Ext. GHR:
Purple band x 12 x 3

Cable Rows:
180 x 8 x 3
alt. with DB Shrugs:
80 x 10 x 3

Pulldown abs, side cable obliques

Quote of the day:
"I gots to get my yoke on..."
http://asp.elitefts.com/qa/default.asp?qid=58784&tid=
hahahahahaha!

[Jason B]

Monday, 10 Sep 07

Squat:
265 x 5 x 3
245 x 5 x 2
275 x 1
295 x 1

Wide Power Squat: (numbers are total weight of both sides)
140 x 10
160 x 10
180 x 10

Roman Chair weighted situps, side cable obliques
Heavy BB Holds, levering grip

Notes:
1) I feel like strength is coming back, but the weight still feels really heavy and my work capacity sucks. The singles with 275 and 295 were easy, but as you can see, I couldn't complete the 5x5 with 265. Well, I could have, but that last set would've been a death set and I'm still going for 25 good reps more than I'm going for weight. It was the same way with deads last Friday. I think it's just muscle memory, the strength is still in me, but I'm still trying to get used to 'heavy' weights again.

2) I think I like those wide power squats for assistance work. My hips always seem to be killing me (not horrible pain, just worn out) after squats, I think they're pretty weak. I remember my wide stance squat was always 70-80lbs less than shoulder width stance. I don't want to use a BB squat for assistance since I pull every week as well, but I always feel leg presses and hack squats more in my quads. The wide power squat feels nice in the hips and hamstrings.

Quote of the Day:
"EFS: How do you calculate volume on a weekly basis and do you base this entirely on Prilipin?s chart and do you follow the 60% rule when performing extra workouts?

Chuck: Whatever you say."

[Matt]

I think it's just muscle memory, the strength is still in me, but I'm still trying to get used to 'heavy' weights again.

What happened? You get hurt?

[Jason B]

What happened? You get hurt?

I had mono dude. Lost over 15lbs. Lost all energy and strength. Pretty much sucked ass.

[Matt]

I had mono dude. Lost over 15lbs. Lost all energy and strength. Pretty much sucked ass.

man that sucks. My sister had that shit real bad when she was in high school.

It'll (strength and size) come back quick though.

[Jason B]

Wednesday, 12 Sep 07

BB Rows:
185 x 5 x 5

Press:
95 x 5 x 3

Skullcrushers:
115 x 6 x 3

Wide Pull-ups, Neck Machine, Machine Preacher curls

Notes:
1. Gonna start putting rows before presses, they're more important right now.

2. Not a bad day, felt weak, might need a deload.



Saturday, 15 Sep 07

Deadlift:
295 x 5 x 5
325 x 1
355 x 1

Cable Rows:
170 x 10 x 3
alt. with DB Shrugs:
85 x 10 x 3

Notes:
1. Short session, didn't have a lot of time.

2. Once again, those 5x5's are tough, but the singles are cake. Plus I don't really feel beat up like I usually do after deadlift sessions. I think my body just isn't fully ready yet, but muscle memory is still there, so I'm not able to push my muscles enough to wear them out, if that makes sense. I might be getting heavy enough to where a 5x5 is too much for deads anyway. Probably lower the volume now.

Quote of the Day:
http://asp.elitefts.com/qa/default.asp?qid=59207&tid=