What the hell, I'll play along....

[TravisRussellDC]

10/20/08

Bench Press: 135x5, 135x5, 185x5, 225x5, 255x5x5
Medium heavy, kind of a back off week because my elbow has been an issue.

Press: 135x3 - Push Press: 185x5, 225x3x3
I've been using a 2" axle for so long on push presses and jerks that the standard power bar felt a little weird. So, I kept it fairly light on the push presses today and will build up slowly until I get used to push pressing the bar again.

Pull ups: BW 5x5
Again, kept it kind of light because of my elbow. But, wanted to get some work in.

Incline DB Press: 75x5, 85x5
Haven't done these in months. I'll slowly work them back in until I'm back at the 100+ level.

Band Rows: 5x10
Tried something a little different. Used the green jump stretch band and did some one arm rows with it.

[TravisRussellDC]

10/23/08

Squats: 135x5, 225x5, 275x5, 315x2, 365x1, 405x1, 425x2, 315x16
I really wanted 425x5 but I didn't have it mentally today. So I backed down to 315 and tried for 20. I had to stop at 16 because my hands had slid so wide on the bar that I could barely rack the weight without smashing my fingers. I totally had the last 4 reps in me. But I couldn't feel my hands and they kept sliding out so I bailed. I feel like such a fucking pussy.

RDL's: 135x5, 225x5, 315x5
My low back was so tight from the squats I pretty kept these to a minimum.

Ab Wheel: 3x10

[TravisRussellDC]

10/25/08

Today was stupid event day at the warehouse. None of us was really in the mood to take things seriously so we just kind of putzed around.

1 arm DB Snatch: - 100x10.
Took the 100 lb DB and snatched it 4 times with the left and then 6 times with the right. Could have done more, but wasn't really feeling it today.

Keg Toss over Yoke: 100x5
We took the 100 lb keg, cleaned it from the floor, and threw it over the 7 foot tall yoke (shaped like the St. Louis Arch, by the way). We all did 5 reps and stopped.

Incline Yoke Press: 200x?, 250x?, 300x?
We have a lighter 200 lb yoke and one of the guys had the bright idea to incline press it. It was essentially an incline partial press with the major difficulty being the instability due to the nature of the yoke as opposed to the actual weight. I didn't count reps, somewhere between 5 and 10 reps at each weight.


Overall it was a nice day to blow things off. Hamstrings and adductors are still sore from squatting on Thursday and I've got to do some speed work tomorrow.

[TravisRussellDC]

10/27/08

Bench Press: 135x5, 185x5, 225x5, 245x1, 265x1, 285x1, 305x1, 315x1, 260x5x5
Finally got back to the point where I can comfortably press a raw 315. But, I can tell that my mechanics falter at heavier weights/lower reps. Either I can maintain form with 5s or I can muscle my way through them. Gotta drill the proper technique on my speed days if I hope to move heavier weights.

Pull ups: 5x5
Stayed with bodyweight on these. Medium effort.

Incline DB Press: 75x10, 75x8
Not used to reps past 5. I could tell on the 2nd set. I had strength off the chest, but it was my triceps that gave out first.

DB Rows: 120x10, 120x10
Cable Rows: 150x10, 150x10
Just a little extra work for the back to finish off the day.

[TravisRussellDC]

10/29/08

Squats: 145x10, 235x5, 325x2, 375x1, 415x1, 435x3
Felt good today. Didn't go all out as I'm planning on dead lifting heavy this week and I don't recover as fast as I used to. I'll hit a higher intensity/volume next week on the squats.

Stiff Legs: 145x5, 235x5, 325x5
Standing on a box so the bar touches the tops of my feet, stayed with a double overhand grip. Kept these pretty light also since I'm dead lifting in 2 days.

One arm DB Swings: 50x3, 75x3, 100x3
3 reps with each arm, full swings to static overhead position.

One arm DB Snatch: 100x3, 120x2 left arm, 120x6 right arm.
The left shoulder wasn't too stable on the 120s. So I stopped early with it. I kept going a little more with the right arm so I could still get a little work in with the body.

Ab Wheel: 2x10, 1x5

[TravisRussellDC]

11/1/08

Training the morning after going to a stupid-ass Halloween party and not getting the sleep I need is bull shit. But, whatever.

Axle Press/Push Press/Jerk: 180x3, 200x3, 220x2, 240x1, 260x1, 280x1, 300x miss.
I had the weight locked out but I just didn't bring my head under all the way so I dumped it forward. The miss was totally mental. I'd say my body had another 20-30 pounds in it at least. But, I've always had issues keeping focus when hitting the big weights.

Dead Lift: 235x5, 325x2, 415x1, 505x miss.
I think the frustration of missing the 300 jerk got to me. I had the weight at mid shin and I just let it go.

Today was not a good day for me. I'm thinking it's time for a reset. I'll hit some speed work tomorrow and then go back to the drawing board during the week.

[Ducktape]

All right, I'll post my stuff up here. Maybe someone can learn from my successes, but more importantly learn from my mistakes.

Your training journal is impressive. Thanks for sharing.

[TravisRussellDC]

11/2/08

Speed Day

Press: 95x3, 115 for 10 sets of 3

Squats: 145x5, 235 for 8 sets of 3

Bench Press: 135x3, 185 for 8 sets of 3

Dead Lifts: (standing on four 3/4 inch rubber mats) 235x3, 235x3, 325 for 5 sets of 3

[TravisRussellDC]

11/04/208

Bench Press: 135x3, 185x3, 225x3, 275x3x3

Jerk: 145x4, x3, x3

Shoulders and elbows were feeling a little chewed up. Since the jerks with 50% weren't feeling so nice I dropped the assistance work tonight.

[TravisRussellDC]

Squats: 135x5, 135x5, 225x3, 315x3, 405x3x3

Deadlifts: 235x2, 325x2, 415x2

Short day today. Submax effort. Giving the joints a break.