David's Log

[strong_over_matter]

Sun. 4/28/13

17" CG Bench
135x10, 185x5, 225x3, 245x1, 270x3x3 - (Rep PR, and strongest day of this CG cycle.)

Bench (pinkies on rings)
235x9, 235x8, 235x8
(25 total, beat last week by 1 rep)

Superset Bench w/ Band Face Pulls
Black Band x 10 x 3

Alt. DB Curl Drop Set
60s / 50s / 45s x 5 on each side

[strong_over_matter]

Decided to try something different today. Here's a photo log of what I've eaten today in order. Will eat the casein later before bed.

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[strong_over_matter]

Continued...

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So that was eggs, bacon, toast, berries for breakfast. Post workout shake and meal of tuna and raw veggies. A bigger shake of myoplex, PB, and banana. Dinner of grass fed burger, cheddar, mushroom, onions, bacon and ranch dressing, with green beans and homemade pickles. Casein before bed.

[strong_over_matter]

Tue. 4/30/2012

Front Squat
45x10, 135x5, 185x3, 225x1, 245x1, 275x2 (Failed 3rd, but still a PR)

Not as bad as it sounds - first 2 reps were very explosive with bar jumping on shoulders at top and 3rd started out just as good but I moved forward a little and it caused me to dump the bar. I had someone watching my form that is a great front squatter and he confirmed they were good but I got a little ahead of myself. This lift reminds me a lot of the press in that you can have the strength but get the bar in the wrong path/spot and its game over. I think on my Saturday volume day I'll do 255x3, 275x3, then back down to 255x3x3. I have no doubt I can continue the progression with triples.

Squat (my first back squat since March 2 and there was no pain at all in my right bicep tendon - very pleased)
135x10
225x5
275x1
315x2
335x1
355x1
315x5

One rep on the 225 W/U got too far forward but I found a good groove by the end. It will take a little bit to get back in the swing but it seems the other work I've done has kept me sort of strong. I really felt the new strength in my quads from the front squats. I went a little conservative with the 355 single but I think I'm good for 375-390 - but it's all just guesses until it’s done. And hopefully with some actual training I'll finally smash through 405. Seems like the arm is ready.

Back Extensions
BWx10x5

Calf Raise
260x15x3

[Oldster]

Sun. 4/28/13

17" CG Bench
135x10, 185x5, 225x3, 245x1, 270x3x3 - (Rep PR, and strongest day of this CG cycle.)

Bench (pinkies on rings)
235x9, 235x8, 235x8
(25 total, beat last week by 1 rep)

Dawg! NICE CG and benchin', man!

I had a nice oldster style dinner. Chopped up a bunch of veggies, carrots, peppers, broccoli, mushrooms, celery and zucchini tossed it into a frying pan with about 2 table spoons of olive oil, a pinch of salt and then tossed in a couple pounds of pre cooked jumbo shrimp. Steamed it for about 5 minutes and dinner was done. Quick, simple and ohhhhhh so good!

[Kundahli]

Tue. 4/30/2012

Front Squat
45x10, 135x5, 185x3, 225x1, 245x1, 275x2 (Failed 3rd, but still a PR)

Not as bad as it sounds - first 2 reps were very explosive with bar jumping on shoulders at top and 3rd started out just as good but I moved forward a little and it caused me to dump the bar. I had someone watching my form that is a great front squatter and he confirmed they were good but I got a little ahead of myself. This lift reminds me a lot of the press in that you can have the strength but get the bar in the wrong path/spot and its game over. I think on my Saturday volume day I'll do 255x3, 275x3, then back down to 255x3x3. I have no doubt I can continue the progression with triples.

Might I suggest dropping down a bit more on volume day and doing some 5s on the front squat. If you are losing it forward you probably need a bit more upper back strength and the 5s will really help with this. I FS regularly and have similar numbers as you. I like to use fronts to build my back up as the weight and volume is not much for stimulating my quads.

Just a thought.... will be following along!

[strong_over_matter]

Might I suggest dropping down a bit more on volume day and doing some 5s on the front squat. If you are losing it forward you probably need a bit more upper back strength and the 5s will really help with this. I FS regularly and have similar numbers as you. I like to use fronts to build my back up as the weight and volume is not much for stimulating my quads.

Just a thought.... will be following along!

Thanks. I tried 5's to start with but I was having a hard time breathing well enough through them. Not sure how much more I'm going to push these, but I'll think about the rep scheme if I have more issues in the near term.

[strong_over_matter]

Thur. 5/2/13

In a terrible mood tonight. I'm lucky my wife is awesome.

17" CG Bench
135x10, 185x5, 225x3, 265x1, 295x1 (10lb PR), 305x0

295 was fast, so I thought 305 would go. Got stuck fairly close to lockout and ground it for what felt like forever. It was disheartening to have to lower the weight to the pins. Feel like I messed up tonight and if I was smarter would have a 300lb CG Bench right now.

Press
95x5, 135x5, 155x2, 175x2, 200x1, 150x9

[strong_over_matter]

Sat. 5/4/13

Front Squat
45x10, 135x5, 185x3, 225x1, 255x3x5 (Rep PR)

Allergies made these extra fun today. Got through them by being super focused/intense.

DL
225x5, 315x3, 405x1, 465x2, 405x8 (Rep PR, reset each rep too - no TnG)

Kneeling AB Wheel x 12 x 4

[Oldster]

17" CG Bench
135x10, 185x5, 225x3, 265x1, 295x1 (10lb PR), 305x0

295 was fast, so I thought 305 would go. Got stuck fairly close to lockout and ground it for what felt like forever. It was disheartening to have to lower the weight to the pins.

Nice PR!!! Don't be disheartened when you just set a TEN POUND PR!

Feel like I messed up tonight and if I was smarter would have a 300lb CG Bench right now.

But now you know how to prepare for 300 now that you know that you can handle it!

Front Squat
45x10, 135x5, 185x3, 225x1, 255x3x5 (Rep PR)

Allergies made these extra fun today. Got through them by being super focused/intense.

DL
225x5, 315x3, 405x1, 465x2, 405x8 (Rep PR, reset each rep too - no TnG)

Kneeling AB Wheel x 12 x 4

Wow, even more PR's. What a front squat!

You are doing everything right, obviously, David.