Quest for 300/400/500 - Intermediate Edition

[poopmonkey]

Sunday. 6.6.10. BW: 194.4 lbs.
Volume Day.

Squats:
310 lbs: 5 x 5.

Press:
145 lbs 5 x 5.

Powerclean:
185 lbs 5 x 3.

[poopmonkey]

Tuesday. 6.8.10. BW: 195.0
Recovery Day.

(Only got 4 hours of sleep last night, luckily you don't need much sleep to get through a recovery workout.)

Light Squats:
240 lbs x 5,5.

Bench (90%):
185 lbs x 5,5,5.

Chins:
BW (195.0) + 52.5 lbs.
Total: 247.5 lbs x 5,5,5.

Assistance: Goodmornings, Weighted Crunches.

[poopmonkey]

Friday. 6.11.10. BW: 193.8 lbs.
Intensity day.

Squats:
345 lbs x 5.

Press:
160lbs x 4. (Not sure why I can't get that last rep.)

Deadlift:
365 lbs x 5.

Assistance: Dips and BB curls.

[poopmonkey]

Caught a nasty little flu/fever and lost a week.

Back at it today. Weights slightly reduced due to weight lost from illness.

Monday. 6.21.2010. BW: 193.0 lbs.
Volume day.

Squats:
300 lbs x 5,5,4,5,5. (missed rep when I lost tightness at bottom).

Bench: (off pins)
205 lbs x 5,5,5,5,4.

Completely gassed, no energy for powercleans. Will hit those tomorrow.

[poopmonkey]

Finished up Powercleans on Tuesday night.
175 lbs x 5 x 3.

Which leads us into:

Wed. 6.23.10. BW: 193.4 lbs.
Recovery Day.

Front Squats:
225 lbs x 3,3,3.

Press:
145 lbs x 5,5,5. (These were tough, most likely because of the short layoff).

Chins:
BW + 50lbs x 5,5,5.

Assistance:
Good mornings, weighted crunches.

[poopmonkey]

Sat. 6.26.10. BW: 195.4 lbs.
Intensity Day.

Squats:
335 lbs x 5.

Bench: (off pins)
225 lbs x 5.

Deadlift:
355 lbs x 5.

Gunz: Dips, BB Curls.

Garage was hot as hell today. But workout went well. Should be setting some PR's in 2-3 weeks.

[poopmonkey]

Monday. 6.28.10. BW: 196.4 lbs.
Volume day.

Squats:
310 lbs 5 x 5.

Press:
145 lbs 5 x 5.

Powerclean (done next day)
185 lbs x 2,2,3,1,2. (struggled with form).

No more evening workouts for me. Garage is just way too hot. Guess I'm back to the 6 am training sessions. Sigh....

[poopmonkey]

Wed. 6.30.10. BW: 196.2 lbs.
Recovery day.

Front Squats:
230lbs x 2,2,2. (For some reason these felt extremely heavy, so I just did doubles intead of triples to ensure I'm fresh for Friday.)

Light Bench: (off pins).
185 lbs x 5,5,5.

Chins:
BW (196.2) + 50: 246.2lbs x 5,5,5.

Assistance: Goodmornings, weighted sit-ups.

[poopmonkey]

Friday. 7.2.10. BW: 194.2 lbs.
Intensity Day.

Squats:
345lbs x 2. (2? Couldn't figure it out, but technique felt horrible today. Think I was actually going too deep. Didn't realize till later that I completely forgot to wear my knee sleeves. Maybe they help me find the bottom more effectively. Or maybe I'm just a gear whore now who can't lift shit without all my special equipment.

Press:
157.4 lbs x 5. (Since I've been banging my head against 160lbs, figured I'd drop down a couple pounds. Naturally, this felt easy so I'm wondering if I could have hit 160 today. Ah, the constant 2nd guessing... never gets old.)

Deadlift:
365lbs x 5. (Difficult, but got the job done.)

Gunz: Dips and curls.

[poopmonkey]

Sunday. 7.4.10. BW: 196.0 lbs.
Volume day.

Squats:
315lbs: 5 x 5.

Bench (off pins):
210 lbs: 5 x 5.

Power Cleans:
185lbs: 5 x 3.

Good session. Feeling strong again.