Quest for 300/400/500 - Intermediate Edition

[poopmonkey]

Tuesday. 7.6.10. BW: 194.2 lbs.
Recovery day.

Front Squats:
230lbs x 3,3,3.

Press:
145lbs x 5,5,5.

Chins:
BW + 52.5lbs: 246.7lbs x 5,5,5.

Assistance: Goodmornings, weighted sit-ups.

[poopmonkey]

Saturday. 7.10.10. BW: (can't remember.)
Intensity day.

Squats:
345lbs x 5.

Bench: (pins)
230lbs x 3.

Deadlift:
370lbs x 5.

Gunz: Dips, Curls.

[poopmonkey]

Monday. 7.12.10. BW: 198.0lbs.
Volume day.

Squats:
317.4 lbs: 5 x 5.

Press:
147.4lbs: 5 x 5.

PowerCleans:
187.4 lbs: a couple random reps (had nothing left).

[poopmonkey]

Wed. 7.14.10. BW: 197.0 lbs
Recovery.

Chins:
BW + 51.2 lbs: 248.2 lbs x 5,5,5. (PR!)

Squats:
225 lbs x 5,5. (Went extra light because my right knee hurts.)

Light bench:
185 lbs x 5,5,5.

Assistance: Goodmornings, Abs.

[poopmonkey]

Friday. 7.16.10. BW: 197.2 lbs.
Intensity day.

Squats:
350lbs x 5.

Press:
160lbs x 5.

Deadlift:
372.4lbs x 5. (I believe this is a PR, not completely sure.)

Gunz: Dips, Curls.

I'm not thrilled with my progress on pressing exercises. So starting next week I'm going back to novice programming for pressing exercises. Will continue with intermediate programming for squats.

[poopmonkey]

Sunday. 7.18.10. BW: 197.0 lbs.
Volume Day.

Squats:
320 lbs: 5 x 5.

Bench: (off-pins)
215 lbs x 5,5,5.

PowerClean:
187.4lbs: 5 x 3

[poopmonkey]

Tue. 7.20.10. BW: 197.4lbs.
Recovery.

Squats:
225 lbs x 5,5. (Kept very light to work on form.)

Press:
155lbs x 5,5,5.

Chins:
BW + 52.5lbs: 249.9lbs x 5,5,5. (PR)

Assistance: Goodmornings, Weighted Sit-ups.

[poopmonkey]

Thur. 7.22.10. BW: 198.0lbs.
Intensity day.

So I've enrolled in a local powerlifting contest for next weekend. Since I've never done a 1RM max before, figured I should see where I'm at before the meet and the intensity day is the perfect time.

Squats:
375lbs x 1, 395lbs x 1, 405lbs x 0.

Bench (off pins):
225lbs x 1, 235lbs x 1, 245lbs x 0.

Deadlift:
385lbs x 1, 405 lbs x 1, 425 lbs x 0.

[poopmonkey]

Sunday. 7.25.10. BW: 197.8 lbs.
Volume.

Squats: (with belt)
322.4 lbs: 5 x 5

Bench: (off pins)
216.2 lbs x 5,5,5.

Powerclean:
190 lbs: 5 x 3.

[poopmonkey]

Wed. 7.28.10. BW: 198.0
Recovery (sort of).

Short and sweet "push/pull" workout:

Press:
156.2 lbs x 5,5,5.

Chins:
BW + 52.5lbs: 250.5 lbs x 5,5,5. (PR).