Monday - 03/12/12

Gym - Day 3 of week 3

All exercises are weight x reps x sets

Kayak Rows - 120 lbs x 8 x 5
Weighted Chinups - 10 lbs x 8 x 5
Supinated Lat Pulldowns - 160 lbs x 8 x 5
Bent Over Row - 135 lbs x 8 x 5

DB Hammer Curls - 2x30 lbs x 8 x 5
Rope Tri Extensions - 100 lbs x 12 x 5

DB Preacher Curl - 25 lbs x 8 x 2, 20 lbs x 8 x 2 - right arm quit on the 25s
Overhead Tri Extenstion - 50 lbs x 12 x 5

Barbell Curl - 70 lbs x 8, 70 lbs x 6, 60 x 8 x 3
Close Grip Push Ups - 10 x 5

Tuesday - 03/13/12

HFS - Military Press...

115 lbs x 4 x 4, 115 lbs x 3 x 1...

Just could not get the last one up.

Squats...

Started squat warm ups and my second rep with 135 had a spasm in a lower back muscle.

Racked it. Stretched.

Tried again.

Same spasm.

Figured today was not my day, hit the hot tub and went home.

Thursday - 03/15/12

Gym - Day 4 of week 2

All exercises are weight x reps x sets

Military Press - 115 lbs x 4 x 5
Squats - 245 lbs x 4 x 5
Bench Press - 185 lbs x 4 x 5

Push Press - 105 lbs x 6 x 3, Clustered Push Press 105 x 8 x 3

Clustered is a 10-15 second wait between reps.

DB Neutral Grip Seated Press 55 lbs x 8 x 5... needed a little help on th elast rep from set 2 on

Leaning lat Raises - 25 lbs x 8 x 5

Reset Front Raises - 30 lbs x 8 x 5

Ok... some catching up to do...

Friday - 03/16/12

HFS - Military Press...

115 lbs x 4 x 5

Squats...

Started squat warm ups and my right quad/knee felt wrong, very tight and discomfort with just the bar.

Spun on a bike for 15 minutes @ 100 rpms with a light load.

Saturday - 03/17/12

League Hockey - Team won 3-1.

Set up the second goal.

Penalty box for cross checking

Game got chippy...

But we won.

Monday - 03/14/12


High Frequency Strength

Military Press - 155 lbs x 4 x 5
Squats - 245 lbs x 4 x 5
Squats - 275 x 2 - PR!
Bench Press - 185 lbs x 5 x 4

Foundation

Top Half Dead Lifts

With the stop bars in the lowest setting on the 4 post rack, the bar was right above my knees

Regular Sets
315 lbs x 3 x 3

Extended set - 10 sec rest between reps
315 lbs x 8 x 3 - Ouch

Structural
Romanian Dead Lifts

185 lbs x 8 x 5 - grip issues last 2 sets

Back Extensions - 25 lbs x 8 x 5 - back hurt, ouch

Hamstring Curls - 100 lbs x 8 x 5

Squat PR Video.



This was one of my lifting goals. 275 is essentially 1.5 times my weight. (Currently @ 185)

Aiming for 315 now.

Squat went up easy as hell, and depth looked good. Great work

Congrats on the squat man! Reaching PR's is always motivating. I agree that the squat went up easy.

Just somethings to think about:

I don't know if you can, but it might help you if you can push your elbows forward even more, the bar path will not be so forward.

Also, with those spasms, I'd recommend doing some foam rolling or some type of soft tissue work and adding some minerals to your supplementation.

Thanks, Lonnie123, Standtall.

Stand, I'll try the rolling, thanks for the suggestion.

DOMS today in the legs and low back.

I have an hour and a half of hockey Wednesday night, then the last week of CT's program to do.

Then I'm going to see if I can squat 315.

Monday - 03/26/12

Took a little time off due to sore knee/kids/new job...

Gym time

Hypertrophy Phase 3 Week 3, Bench Pattern

HFS

Military Press - 135 lbs x 1.5 x 3 - No pain, but could not quite get up the 2nd rep... :(
Squats - 275 lbs x 2 x 3 - So now I'm doing my PR from last week as my work set... :D

Thje work set was supposed to be 265, but I decided to take it up :)

Bench Press - 205 lbs x 2 x 3

Foundation

Bench Press - 155 lbs x 6 x 2, Clustered Bench 155 lbs x 8 x 2

Clustered is 10-15 sec pause between reps.

Floor Dumbbell Press - 2x70 lbs x 10 x 3
Decline Bench Press - 155 lbs x 10 x 3
Incline Dumbbell Press - 2x60 lbs x 7 x 1, 2x50 lbs x 9 x 2 - had nothing more in the tank.

Thursday - 03/29/2012

Gym time

Hypertrophy Phase 3 Week 4, Day 2 Squat Pattern

HFS

Military Press - 135 x 1 x1, 125 lbs x 2 x 2 - just can not do 135 yet... no pain though!
Squats - 275 lbs x 2 x 3
Bench Press - 205 lbs x 2 x 3

Foundation

Squats - 185 lbs x 6 x 2, Clustered Squat 185 lbs x 8 x 2

Clustered is 10-15 sec pause between reps. I did 10 on this one.

Leg Press - 350 lbs x 10 x 1, 370 x 10 x 2 :)
Bulgarian Split Squats - 2x20 lbs x 10 x 3

Monday - 04/02/12

Gym - Day 3 of week 4

All exercises are weight x reps x sets

Kayak Rows - 120 lbs x 10 x 3
Weighted Chinups - 10 lbs x 10 x 3
Supinated Lat Pulldowns - 160 lbs x 10 x 3
Bent Over Row - 135 lbs x 10 x 3

DB Hammer Curls - 2x30 lbs x 10 x 3
Rope Tri Extensions - 100 lbs x 12 x 3

DB Preacher Curl - 20 lbs x 10 x 3
Overhead Tri Extenstion - 50 lbs x 12 x 3

Barbell Curl - 50 x 10 x 3
Close Grip Push Ups - 10 x 3

Thursday - 04/05/2012

Gym - Day 4 of week 4

All exercises are weight x reps x sets

Military Press - 125 lbs x 2 x 3
Squats - 275 lbs x 2 x 3
Bench Press - 205 lbs x 2 x 3

Push Press - 105 lbs x 6 x 2, Clustered Push Press 105 x 8 x 2

Clustered is a 10-15 second wait between reps.

DB Neutral Grip Seated Press 55 lbs x 10 x 3... needed a little help on th elast rep from set 2 on

Leaning lat Raises - 25 lbs x 10 x 3

Reset Front Raises - 30 lbs x 10 x 3

Sunday - 04/08/12

This got ugly fast...

High Frequency Strength

Military Press - 125 lbs x 2, 125 x 1, 115 x 3, 115 x 4

I just felt flat. Failed 2 times on set 2 to even get it up. Forced myself to get 1 rep on 3rd try.
Dropped weight down 10 lbs and finished.

Squats - 275 lbs x 0...

Warm ups felt good, 45x10, 135x10, 225 x 4, all good.

275... Went down and nothing... Bailed and dropped to the stops.

Called it a day and went home.

Monday - 04/09/12

High Frequency Strength

Military Press - 125 lbs x 2 x 3 - Better then yesterday
Squats - 275 lbs x 2, 285 lbs x 1, 275 lbs x 2, 285 lbs x 1

Just could NOT get the 2nd rep out at 285... 1st set got up some and bailed. 2nd set went forward almost immediately and that was all...

Still, 285 lbs was a PR and I seemed to get parallel on the video :)

Bench Press - 1205 lbs x 2 x 3

Foundation

Top Half Dead Lifts

With the stop bars in the lowest setting on the 4 post rack, the bar was right above my knees

Regular Sets
365 lbs x 6, 315 x 6 - 365 was just too much... really struggled the last 2 reps

Extended set - 10 sec rest between reps
315 lbs x 8 x 2

Structural
Romanian Dead Lifts

185 lbs x 10 x 3

Back Extensions - 25 lbs x 10, 35 lbs x 10 x 2

Hamstring Curls - 100 lbs x 10 x 3

So this last week was just playing hockey and goofing off a little...

Thursday - 04/12

Dead Lifts...

135x10
185x4
225x4
275x2 - PR
315x1 - PR

2busy,
Glad to see you back posting. I hope you are well. You have certainly made a lot of progress.

Looks like you are getting a lot of missed attempts during HFSW, you should not be pushing the weights that far. The reps should be dominated and should be explosive. I don't know if you missed that or if you are simply doing things differently. I just figured I'd mention it.

Hey 2Busy,
No worries man, glad to weight in. I have no doubt that the hockey is affecting lifting, but I still think you'll progress quicker if you concentrate on dominating the weights not pushing for more poundage...I know several people have experienced this, including me. I actually adjust weight according to how I am performing each day.

I also know that we can each reach the same objective several different ways. Please don't misinterpret this as me being dogmatic.

Yes I'm still alive.

Been REALLY busy with my new job, kids, and hockey.

We are at the end of our regular season, one more game to go.

Currently in 1st place.

We beat the team we were tied with for 1st last week 1-0.

I scored the goal on a breakaway.