9.20.2009
Bench
5x180
3x205
7x230
Dips - 9x10 (BW)
MGC - 10x5 (BW)
Notes: Short on time so I cut out a few sets of the assistance exercises. Supposed to be 10x10 dips and 12x5 on chins.
9.22.2009
Squats
5x195
3x220
5x245
Leg Press - 5x12 @ 360/360/410/410/450
Leg Curls - 5x10 @ 6/7/8/9/9
Your bench has gotten high for you! Protect your shins!! I will teach you shot put somewhere with a track and a decent hill, nothing too serious in gradient.
I still feel Wednesdays Boring But Big deadlift session. Very hard but good. My back, traps, delts have gotten considerably larger than my chest.
9.26.2009
Deload week
Went to the nearby parking garage to run the stairwell again.
9.28.2009
C2 Rower - 500m/1:00 rest X 5 with a 5 minute warm up and 10 minute cool down
Ab wheel - 3x10 (BW)
Hanging Knee Raises - 3x10
DB side bends - 4x5 @ 45/55/65/75 + 1x20 @ 30
Also jogged for ~30 minutes in the PM with the wife.
Notes: Really need to force myself to warm up more.
ALSO — My dragging sled finally arrived today! Pics, review, more info will be posted after its first use.
Hehe, DB side bends. Good for your obliques right? I meant to also tell you to switch over to the M&F college strength program to strengthen your squats. That’s how I worked up to 290 for 3x12 that one time.
Just like Wendler says, man…Good weight and strict form and you’ll feel the side bends ALL OVER. Trying to armor up the core. Either that or turn myself into a human fire plug.
Posting a catch-up post for the last few days. Kept all the workouts scribbled on a piece of paper and then just lost the paper. So, going from poor memory:
9/27 and 9/29 did the necessary 5/3/1 deload lifting (combined OHP w/ deads and bench w/ squats due to scheduling). Worked some time in on the C2 at the gym on these trips, as well.
Ran a little somewhere in there, too.
Hit the stair mill for 40 minutes at the station on 9/30 (10 min. warm up / 40s intervals w/40s rest @ level 12,13,14,15,14,13,12 X 2 / 10 min. cool down
10/1 - 3 hour long ~30 mile bike ride
10.2.2009
OH Press
5x95
5x110
8x125
DB Bench - 5x15 @ 35,35,40,45,50
Kroc Rows - 33 reps left arm, 35 reps right arm @ 35lbs
Ab wheel - 1x25, 1x20
- Stair Mill (5 min. warm up, 10 mins of 40s/40s intervals @ level 16, 5 min. cool down)
Notes: Kroc rows were good. Figure I’ll use a weight until I can hit 40 reps then step up the weight.
10.4.2009
Deads
5x210
5x240
11x270
Good Mornings - 5x12 @ 55/65/65/70/70
DB Side Bends - 5x15 @ 30/35/40/45
Notes: Will be doing deadlift warm-up sets with double overhand grip from now on to help build up grip strength. Missed last set of side bends because we got a call.
10.5.2009
Rode for about an hour on the road bike after I got off work this morning.
10.6.2009
Bench
5x160
5x185
6x210
DB Bench - 5x10 @ 40/45/50/55/60
Kroc Row - 35lbs (38L/40R)
Ab Wheel - 3x20
C2 Rower - 5 min warm up / 10 min of 0:30/0:30 intervals (level 5)/ 5 min cool down
Notes: Lost tightness on the last bench set and no spotter. Got my numbers though. Quite a bit of body english on the last reps of the rows, too. Upping the weight next time on them.
10.7.2009
Hour long walk with the dog and then some active recovery stuff with the sled.
10.8.2009
Squats
5x175
5x205
8x230
BB Lunges - 5x10 @ 65/95/105/105/115
Romanian Deadlifts - 5x10 @ 95/115/125/125/135
Notes: First leg day with new assistance exercises. Squats are feeling better. Seems like I don’t have as much drive out of the hole, though. I’ll have to look into ways to address this issue. Grip was a limiting factor on the romanians. Did some extra leg work with the sled in the evening.
Your squats are coming along alright. Lunges helped me get out of the hole, box jumps, leg presses for shot put. The leg presses and squats helped us out a lot with exploding the shot further and faster. I’ll be back in a week to help out with anything.