http://calnewport.com/...emarkable-life/

This very much resonates with how I will become a better lifter and student.

Block 1, Week 2, Day 3
Saturday 3/31/12

2" Deficit pull
3x315 @7
3x345 @7
3x375 @8
3x335 @7
3x335 @7.5
3x335 @7.5
3x335 @7.5
3x335 @8

Push press
3x155 @7
3x175 @7.5
3x195 @8
3x185 @7.5
3x185 @7.5
3x185 @8

SSB GM
Ab wheel

Battery died, so no vidz today. It's starting to get rather toasty in the garage.

Block 1, Week 2, Day 4
Monday 4/2/12

CGBP
3x225 @7
3x245 @7.5
3x265 @8
3x235 @7
3x235 @7.5
3x235 @7.5
3x235 @7.5
3x235 @8

Focusing on tucking the elbows really helped with stability and pop off my chest.

SSB squat
3x225 @7
3x245 @7
3x265 @7 ---> feelsgood
3x285 @7.5
3x305 @8 ---> maybe an 8.5, but barely, PR?

These were feeling especially good. 3x305 might be a small PR of sorts. I was tempted to go for more, but showed some patience as now isn't the time to be going heavier.

Block 1, Week 3, Day 1
Thursday 4/5/12

Oly squat
3x285 @7
3x305 @7.5
3x325 @8
3x285 @7.5
3x285 @8

Meh today was no good. Was able to keep my top set at around where it's been lately, but hit my fatigue percent really quickly. I'm not surprised, was not feeling good, hence no benching for today. Probably feeling lethargic from all the mental 'training' I've been doing. I shall be somewhat free come Tuesday. Time to burst my belly with food then early to bed.

Block 1, Week 3, Day 2
Friday 4/6/12

Military press
1x205 @9
1x205 @9

Deadlift
1x385
1x385

Today was not good. Just wasn't feeling it. I think it's best to take it easy this week.

Week 1, Day 1
Thursday 4/12/12

I think I need to be brutally honest w/ my RPEs, even err on the somewhat conservative side.

Oly squat
4x245 @7
4x265 @8 ---> barely an 8
4x285 @8
4x285 @8
4x285 @8
4x285 @8
4x285 @8

Was worried squatting would feel awful, turns out it was just fine. With the excepttion of a little butt tucking.

CGBP
4x205 @7
4x225 @8 ---> barely an 8
4x235 @8
4x235 @8 ---> getting a bit higher than an 8
4x225 @8
4x225 @8.5
4x215 @8.5

Unracking is rather awkward w/ a CG. Plus I lacked tightness, probably b/c of an awful setup.

Week 1, Day 2
Friday 4/13/12

2 ct Pause Bench press (pinkies on rings)
4x225 @7
4x245 @8
4x245 @8.5
4x235 @8.5
4x225 @9

Pressing muscles were a bit sore coming in. I'm thinking it's a better idea to alternate between OHPing and benching.

4" Block pull
10x225
10x225 ---> flaming ass
10x225 ---> pulsating forearms

Illegal wides (thumb on rings)
3x10x135

Kinda winged it and decided to do some higher rep stuff. It was a very welcome change of pace. I'll be continuing this for a few more weeks.

Week 1, Day 3
Saturday 4/14/12

2" Deficit pull
4x315 @7
4x335 @8 ---> barely an 8
4x355 @8
4x365 @8
4x365 @8 ---> a bit harder than the previous set
4x335 @8
4x335 @8.5

Overall pulls felt good, although form got a little ugly near the end.

Military press
6x135 @7
6x155 @8
6x155 @8
6x155 @9

Snatch grip pull
3x10x225

Focusing on spreading the floor and pushing the knees out made my glutes burn.

I'm thinking of just doing some SSB DLs instead of the snatch grip pulls b/c they suck a lot more.

@samoth: I'll try and get a vid for you when I pull next.

Week 1, Day 1
Monday 4/23/12

CGBP
1x5x205
3x5x215
2x3x230

The sets w/ 215 felt harder than they should've, but the sets w/ 230 felt pretty good.

4" Block pull
3x5x295

Pendlay rows
Band pull aparts
Curls

Week 1, Day 2
Wednesday 4/25/12

Oly squat
1x5x235
3x5x255
2x3x275

Felt good. I was expecting form to be all over the place.

Illegal wides
3x5x185

Ez, but I'll stay the course.

Ab wheel
SSB lunges

I can already tell that the higher rep assistance stuff is going to feel like a chore.

Week 1, Day 3
Thursday 4/25/12

Military press
1x5x135
3x5x145
2x3x155

Front squat
3x5x205

Quads were a bit sore, plus these felt a tad awkward. Must be tight calves.

Wide grip BTN press
Shrugs
Curls