Back/every pull felt like a grinder day…
185 x 3 x 1 Sumo deadlifts
195 x 3 x 1 Sumo deadlifts
210 x 3 x 1 Sumo deadlifts
165 x 5 x 3 Conventional Deadlifts
80 x 10 x 3 Lar pull-downs supersetted w/
26 x 15 x 3 Kbell swings
Leg day.
138 x 5 x 1 Back squats
148 x 5 x 1 Back squats
158 (~88%) x 7 x 1 Back squats
65 x 10 x 1 Hip thrusters
85 x 10 x 4 Hip thrusters
Hamstring curls (x10) w/RDLs (x10) supersets (x3)
Light chest day.
75 x 5 x 5 Bench w/Kbell box squats during rests (26 lb Kbell x 10 x 8)
75 x 5 x 2 Bench narrow grip
75 x 8 x 1 Bench narrow grip
80 x 10 x 5 Tricep press-downs
Bar x 8 x 1 Military press supersetted w/bent lateral raises (12.5 dbells)
Bar x 10 x 3 Military press supersetted w/bent lateral raises (12.5 dbells)
Narrow grip bench felt the best it ever has! Yay for me.
Combined leg and back day (7/20/13).
140 x 5 x 5 Back squats
190 x 3 x 3 Deadlifts
380 x 8 x 3 Leg press
90 x 10 x 5 Lateral pressdowns supersetted w/Kbell swings
44 x 10 x 5 Kbell swings
Chest Day (7/22/13)
77 x 5 x 1 Wide grip Bench
82 x 5 x 1 Wide grip Bench
87 x 8 x 1 Wide grip Bench
77 x 8 x 3 Narrower grip bench
20’s x 9 x 4 Lying triceps extension w/dbells
Played around with clean and jerks for the first time.
Back day. Warm-ups and training sets felt so much better than last week; most of my energy was back. And, my five-finger/toe shoes are shot so I tried cheapy water shoes that I found in my closet – I actually found them in a clearance bin several years ago for like 2 dollars while on a camping trip. Today, they seemed to really work for me; they were snug, flat, and felt great!!
189 x 3 x 1 Sumo deadlifts
204 x 3 x 1 Sumo deadlifts
214 x 5 x 1 Sumo deadlifts (last one gave me a little trouble…was doing fine when I noticed someone had turned completely around to watch me and it totally distracted me…need to work on staying focused, calm, and in the zone)
145 + 20 pound chains per side x 3 x 3 Conventional Deadlifts
125 x 6 x 4 Bent barbell rows (I use to struggle quite a bit with even 95)
26 x 20 x 3 Overhead kbell swings
Leg day. Wore tennies to do squats for the first time in over a year. Felt nice and different. Usually I like feeling very smushed into the floor and thus my toe shoes.
Lots of warm-ups per the usual…and then the real work began.
145 x 5 x 1 Back squat
152 x 5 x 1 Back squat
162 x 6 x 1 Back squat
125 x 3 x 5 Three-second pause squats
Prowler pushes - ~150 x Down and back Crossfit room x 3
Prowler pushes - ~150 + 190 lb guy x Down and back Crossfit room x 1
Saw your thread in the powerlifting forum. Your lifts looked really great, and I thought I’d follow your training log. Keep up the good work!
[quote]csulli wrote:
Saw your thread in the powerlifting forum. Your lifts looked really great, and I thought I’d follow your training log. Keep up the good work![/quote]
Thanks so much. I will keep an eye on your log as well. Oh, and I have officially moved to the PW Forum.