Will's log

[williamlexcrawford]

All-time bests:

Squat 325x4
Deadlift 370x3
Bench 230x2
Press 165x1

10/28/11 Volume Day

Squat: 285x3x5
Bench: 185x3x5

10/30/11 Recovery Day

Squat: 225x2x5
Press: 135x3x5

11/1/11 Intensity Day

Squat 315x3
Bench 205x3
Deadlift 365x5

11/4/11 Volume Day

Squat 285x4x5
Push Press 155x3x5
Dumbbell Rows 100x2x8

11/6/11 Recovery Day

Squat 225x2x5
Bench 155x3x5

11/8/11 Intensity Day

Squat 320x3 http://youtu.be/tizXHEmF0qU I thought these looked okay.
Push Press 165x3 http://youtu.be/6uH_CAD6i-c I'm too far on my toes, I haven't really messed with the push press much and was more or less curious. I'll work on my technique more.
Deadlift 370x3 http://youtu.be/3lWSIAJyji4 I apparently have no awareness of what my back is doing in a deadlift. It had been a long time since I videoed one, I have fixed this before and apparently I'm back to my old tricks.
Dips

11/11/11 Volume Day

Squat 285x4x5
Bench 185x3x5

I'm trying to figure out the appropriate volume dose, I'm moving the number of sets up with the goal being 5x5, but I'm experiencing a pretty sharp drop in strength after the third set. I might consider sticking with 3x5.

I ran into a grinding halt a couple of times on my linear progression so I'm going to give something different a try.

[williamlexcrawford]

11/12/11 Assistance day

Barbell row 185x5x5
Back extension 2 sets of 10 at bodyweight
Prone ITYs 2 sets with 10 reps in each position with 5 pounds.

[williamlexcrawford]

11/13/11 Recovery Day

Squat 225x2 sets of 5
Press 140x3 sets of 5

[williamlexcrawford]

11/16/11 Intensity Day

Squat 325x3
Bench 210x3
Dip machine 200x2 sets of 8
Pull ups 7,7,5 (have been rowing and not doing pull ups for a little while now and the performance definitely shows that I haven't been doing them)

I forgot my phone in my car and didn't want to go back and get it so I didn't record my squat sets, which I regret a little now, but they at least felt like good sets. Bench was also no problem as these aren't really three rep maxes, but I'm trying to not get too overzealous and start out loading at or near 100% of a rep max right away. Knees felt great which have been a little inflamed lately, but got some ice on them last night and working on my mobility again. Need to do the same with the elbows, they have been extremely hot for too long now, but don't bother me when I'm lifting so I've gotten lazy regarding it.

Didn't deadlift today because my back has felt a little questionable, I'm honestly chalking it up to my foray into push presses with poor form.

[williamlexcrawford]

11/19/11 Volume Day

Squats
290x5 http://youtu.be/A03LA0kN944
290x5 http://youtu.be/TDKfkBPTCXw
290x5 http://youtu.be/qqGmSzq2UL4

I had no real complaints with these, maybe could have been tighter at the bottom on some. Trying to workout how I set my knees.

Press
135x5 http://youtu.be/ScVfT_d11uk
135x5 http://youtu.be/IAVqGXJKkhA
135x5F http://youtu.be/Hrg7EjQwmHg

My press is depressing, but I haven't really spent much time doing the work to improve them like I have the squat. Maybe I can put forth more effort and work on getting a respectable press.
RDL
225x5 http://youtu.be/-0M3-BGC25s
225x5 http://youtu.be/IgScCwjfrAg

Had to cut these off short, I had a friend who was getting her black belt in BJJ today and was going to be late. Wanted to work extra hard on holding my back in extension after seeing what my conventional deadlifts were looking like these day.

[williamlexcrawford]

11/21/11 Recovery Day

Squats 225x5x2

Bench 165x5x3

Pull ups to 24 total reps

[williamlexcrawford]

11/23/11 Intensity Day

Squats 330x3

Press 155x3Fail

Deadlift 345x5

Squat went okay, felt a little wonky, but looks about par on the video. Press sucks. Never really worked on technique much, got the 3rd Edition today, will continue to work on my other lifts that I have let get ugly while I was focusing on my squat. Still not getting my back remotely close to correct on my deadlifts, went down to 5 reps this week to work on form, really should have done a 5 with something lighter.

[williamlexcrawford]

11/27/11 Volume Day

Squats
295x5
295x5
295x5

Bench
190x5x3

RDL
230x5x3

[williamlexcrawford]

11/28/11

Pull-ups BWx5x4

[williamlexcrawford]

12/1/11 Intensity Day

Squat 335x3
Bench 215x3
Deadlift 375x3

Dips
Close grip bench 135x10
DB rows 100x8x2

I'm still trying to nail down my weekly routine where assistance exercises are concerned. I'm a big fan of dips but I really felt them in my elbow yesterday so decided maybe to do a set or two of close grips after my heavy bench set as a back off. I'm thinking I'll go with:

Monday
Volume Squat
Volume Bench or Press
RDL

Tuesday
Pull ups

Wednesday
Light squat
Medium bench or regular press
Curls

Friday
Heavy Squat
Heavy Bench
Heavy Deadlift
CG Bench
DB rows