David's Log

[strong_over_matter]

Thur. 5/8/14

Transmutation W3, D3 (final day since cut out press day)

DL
225x5, 315x3, 405x1, 480x1, 530x1 (5lb PR), 505x3x2 (PR for reps?)
- 530 flew, the 3 doubles were harder but not total grinders.

One-leg leg extension
60+20 chain x 4 x 8

Standing Ab wheel x 5 (done laying at bottom)

Standing Cable Crunch
200x3x12

[Chebass88]

Congrats on the deadlift PR. It is a great feeling when a deadlift *feels* easy. The right combination of mental preparation, starting position, and training culminate & heavy bars fly off the ground.

[strong_over_matter]

Congrats on the deadlift PR. It is a great feeling when a deadlift *feels* easy. The right combination of mental preparation, starting position, and training culminate & heavy bars fly off the ground.

Thanks. It helped to have a bunch of guys I train with give feedback and yelling at me. Not an environment where you miss reps. I hope to pull 550 very soon.

[jenica]

Thanks. It helped to have a bunch of guys I train with give feedback and yelling at me. Not an environment where you miss reps. I hope to pull 550 very soon.

I'm sorry I missed the PR.

But, there is no hope when it comes to lifting barbells. Do or don't. You should chose do. Smooches

[strong_over_matter]

Sat. 5/10/14

Deload

SSB squat
155x5, 205x5, 245x3, 295x1, 335x2x2

GPP Circuit (4 rounds no stopping)
Seated hamstring curl (90x10)
Kneeling Ab wheel x 10
Leg Extension (45x10)
Standing Calf Raise (195x10)

Prowler + 190lbs
2 x 100ft

Adding some conditioning this week.

[strong_over_matter]

Mon. 5/12/14

Deload - took a much needed vacation day, though still checking emails. Body and brain are tired. I combined my deload DL and press today so I can skip tomorrow night and do some outdoor sprints.

DL
225x5, 315x3, 405x2x2

Press
95x10, 135x3, 155x2x2
- shoulder/bicep still hurts a lot when I press. Benching is ok. Need to get this to heal.

Hammer Stength Decline (90x3x10)
Single-Arm Cable Curls x 3 x 10
Band pull aparts x 3 x 25

[Oldman]

Getting caught up on logs now that the workload has eased up. Congratulations on the DL PR, David!

[strong_over_matter]

Getting caught up on logs now that the workload has eased up. Congratulations on the DL PR, David!

Thanks Ed! Looking forward to more PRs soon.

Tue. 5/13/14

Home too late to sprint outside, so did spin bike

Spin bike
5 min warm-up
Sprint x 8 (30s work: 2 min rest)
5 min cool down

Been a long time since I've ridden that thing. Not much fun and my conditioning sucks.

[strong_over_matter]

Thur. 5/15/14

Last day of deload, this gets boring. Shoulder feels so, so. Also struggling lately with knots under right shoulder blade/trap. Painful and makes shoulder hurt more since I can't retract shoulder correctly. Nothing I've tried so far has made the knots go away yet - and I've endured many torture sessions.

Bench
130x10, 220x5, 250x2x2
- weird loading due to working in with Jenica. Actually thought 220 was 180, was glad when I realized the error. Was thinking, boy I'm really weak today.

Wide Pull Down
160x10, 170x10, 180x10

Band Face Pulls (3x15)

Alt. DB Curls
50x5, 60x5, 70x5, 50x12

[strong_over_matter]

Sat. 5/17/14

Getting back into the flow after Deload week. Will be maxing next week.

SSB squat
155x5, 205x5, 245x3, 295x1, 335x1, 385x1, 400x1, 410x1, 415x1, 385x1
Wore tight wraps for 410. Did not help and messed up my form big time. Wore loose wraps for 415 and it was better. All others in sleeves.

Standing Ab Wheel x 2
- only the first one counts since I bounced my knees on the 2nd. Still progress.

GPP Circuit (5 rounds no stopping)
Seated hamstring curl (90x10)
Kneeling Ab wheel x 10
Leg Extension (45x10)
Standing Calf Raise (195x10)

http://youtu.be/NMVfjcMKeBA