Front squats (ATG, no pause, shoulder width stance.)
45x10
185x2
225x2
275x1
315x1 (failed. Sticking point about 2 inches above parallel.)
Pause front squats (ATG, shoulder width stance, and I have no idea why I added a pause…)
255x2
255x2
255x1 (Judging from how much I strained in this lift, I feel guilty about the 315 attempt. Maybe I would’ve made it if I actually kept pushing… oh well, no excuses.)
Lat pulldowns (shoulder width grip)
215x4
215x4
215x4
215x3 (PR?)
Hang snatches (…from below the knee, paused, and BOOYA! Shoulder-width stance.)
45x5
95x2
105x2
115x1
135x1 (failed)
135x1 (failed miserably!)
Front squats (stance is slightly wider than shoulder-width, ATG, pause at the bottom. Wow, I can actually go 2-3 inches deeper with these than my regular shoulder-width stance.)
255x2
255x2
255x1
255x1
255x1 (Extremely tough)
255x1 (??? This is somehow easier than the last set!)
255x1 (failed.)
Rack pulls (starting position is above the knee… My grip is holiding my back.)
405x3
405x3
405x3
405x2 (On the second rep, my skin got ripped off, I had to stop…)
Close grip BPs (pause at the bottom)
135x2
155x2
185x2
205x2
205x2
205x2
205x1 (I have someone learned hot to properly position the bar in the right spot, and relax my muscles at the bottom. I think pausing in almost any lift at the bottom has motor-related benefits if you know what I mean…)
Lat pulldowns (my body is positioned in such a way that when you look at me sideways, my arms ar perpendicular to my torso. grip is wide.)
180x4
195x4
195x4
195x3
Ab stuff (blah blah)
Incline DB presses
75x1 (FAILED! Triceps got thrashed and I said “Screw it, I’m just gonna leave.”)
ATG back squats with a pause (dammit, I already did these. Big mistake… Oh well, I might as well just suck it up… Anyway, the stance was shoulder width.)
135x5
155x4
185x4
275x4
275x4
275x3
275x4 (…easier than the third set…)
looks like your busting your ass man keep up the hard work it always pays off. And Its best to lose your mind in the attempt to become better it will keep you from thinking you cant reach your goals.
[quote]beastnuts48 wrote:
looks like your busting your ass man keep up the hard work it always pays off. And Its best to lose your mind in the attempt to become better it will keep you from thinking you cant reach your goals.[/quote]
Thank you for the encouragement! I will be lifting with max weights 5 days a week, but not to failure…
If you aren’t familiar with the formula for strength, here it is: MORE QUALITY REPETITIONS = BETTER STRENGTH GAINS!!!
It’s a simple realization that I have realized after researching tons of things. Almost every reliable strength expert (consciously/subconsciously) preaches it.
Front squats (ATG, paused, stance is slightly wider than shoulder width.)
45x20
185x2
195x2
225x2
255x2
255x2
255x1
255x1
255x1
255x1
255x2 (Hahah! Two repetition PR!! No wonder the four singles felt super easy. And this PR right here was achieved by practicing my training theories! This is SWEET!!!)
AM session (this was done during weight training class… I kinda just decided to throw this in along with the teacher’s exercise recommendations such as preacher curls and EZ bar tricep extensions…)
Front squats (ATG, paused, stance slightly wider than shoulder width)
185x2
195x2
225x2
255x2
255x1
[quote]Rape Weight wrote:
So how do you feel the max weight work is working out for you?[/quote]
I have found out the the most brutal part of the day is NOT the day in which I try to beat my max… As a matter of fact, the euphoria of beating a PR minimizes my fatigue. The difficult part of the week is the day after my “PR busting day”… Definitely taxing. However, the last two days of the week are ridiculously easy. I think I can make a PR on wednesday…
Front squat (ATG, paused, stance is slightly wider than shoulder width)
185x2
195x2
225x2
255x2
255x2
255x1
Snatch grip deads (major grip issues)
245x2 (second rep failed. I can’t quite get a good grip)
245x2 (again, second rep failed.)
Power clean + power jerk (just wanted to practice)
135x1
135x1
It sure feels good to jerk weights up.
So far, I have a good feeling that my performance with my next PR busting day wil regress… And I will need to take a deload.
05,31,2009
Front squats (ATG, pause, stance is slightly wider than shoulder width)
185x2
195x2
225x2
255x2
255x2
255x2 (workout seemed incredibly easier than the past days)
Snatch grip deads (no more grip problems!)
245x2
245x2
Power jerks from the rack (These are fun!)
135x (4 singles)