07 Dec 2011
Squats:
2 x 5 x Bar
5 x 145
3 x 175
2 x 205
1 x 235
5 x 260 PR
This was heavy as hell. My left knee was feeling very shaky, unstable. Forgot to bring my camera; really could have used it to see if my form was terrible which it felt like it was.
Bench:
2 x 5 x Bar
5 x 95
3 x 115
2 x 135
5 x 155
Pretty heavy. Form was not stellar. Noticed that I wasn't tucking my left elbow. Load was shifting to the right arm.
Power Clean Progression:
2 x 5 x 65 x Clean shrugs
3 x 3 x 95 x Clean shrugs
2 x 5 x 65 x Front squat
3 x 3 x 95 x Front squat
Accessories:
9/5/3 x BW + 15 lbs Dips - Pretty difficult
03 Dec 2011
Squats:
2 x 5 x Bar
5 x 135
3 x 165
2 x 195
1 x 225
5 x 255 PR
[youtube=http://www.youtube.com/watch?v=IMXT6M731Hw]
Hit another PR. I recorded all my lifts and from the looks of it, it seems like I'm reaching parallel on each rep. 15 more pounds and I'm going to hit the magic number: 1.5 x BW.
Press:
****5 x Bar
5 x 65
5 x 90
[youtube=http://www.youtube.com/watch?v=fT1UT5STP-M]
Getting heavy. Noticed that the reps were a bit easier when the load rested on my wrists (ouch!) rather than at the base of my hands.
Deadlift:
****5 x 155
3 x 185
2 x 215
5 x 240
[youtube=http://www.youtube.com/watch?v=TiZGPzR_0ZI]
Still fairly easy, form looked decent on the recorded video. Used an underhand-overhand grip. Made the lift much easier. Made the extended lockout hold very painful. The bar I was using already had pretty sharp knurling so the extra grip the chalk provided really made holding the bar pretty agonizing.
Accessories:
****5/3/3 x BW x Pull-ups - A bit easier than the previous pull-up session. Probably could have cranked another rep on the first or second set.
3 x 45 sec x Prone bridge - Didn't burn as much. Right shoulder was burning more than the left though. Need to make sure I'm distributing my weight equally between each arm to avoid this.
4/7/4/8/4/7/4/8 1.5:1 HIIT - Pretty easy. Using longer strides makes the work interval much easier.
01 Dec 2011
Weight: 181.2
Squats:
2 x 5 x Bar
5 x 175
3 x 195
2 x 215
1 x 235
5 x 250 PR
Another PR, I'll have to get my camera, but I really think I'm getting pretty good depth on the reps. I definitely notice that on the last 1 or 2 reps that I may be leaning too far forward and doing a semi good morning.
Bench:
2 x 5 x Bar
5 x 85
3 x 105
2 x 125
5 x 145
Had an even narrower grip than usual. Feel like I may have tweaked my right shoulder a bit much. Still relatively easy.
Clean Progression:
****5 x 3 x 95 x Clean shrugs
5 x 3 x 65 x Front Squats
Accessories:
8/4/3 x BW + 15 lbs - Dips felt very heavy, tweaked right shoulder didn't help much. I'll stick with this weight. With this and bench poundages going up, I think this will progressively become more more difficult.
2 x 1.5:1 rest:work HIIT @ 4/7/4/8 speed - A tiny bit harder than the previous HIIT workout on Monday.