Bench 4/14/11

Close Grip Pause:

135 x 10, 185 x 5, 210 x 3, 230 x 2, 250 x 2, 265 x 2, 280 x 2, 300 x 2

Touch and Go: 275 x 5

Wide Grip Pause: 225 x 6 x 2

Dead Bench: 265 x 1 x 5, 265 x 9

DB Military Press: 3 sets of 15

Lat Pulldown: 4 sets of 10

Incline Flies: 3 sets of 20

Lateral Raise: 3 sets of 10

Ab Wheel: 3 sets of 10

I did not take a deload as planned since we are starting a new program for bench. The numbers were very light this workout so I felt like that was a deload in and of itself.

Deadlift 4/12/11

Deads: 135 x 5, 225 x 3, 315 x 2 x 2, 405 x 2, 445 x 2, 475 x 2, 505 x 4, 365 x 3 x 6

Lat Pulldown: 3 sets of 12

Face pull: 3 sets of 15

Bent over row: 230 x 8 x 3

Shrug: 275 x 15 x 3

Decline Situps: 3 sets of 15

Got in some good pulls, but still feeling very weak at the start of the pull. Hamstrings were still pretty sore from Sunday. Wanted to die after the down sets.

Events 4/10/11

Log: 90 x 5, 140 x 3, 180 x 3, 210 x 3, 240 x 1, 250 x 2, 200 x 12

Farmers Walk: 210/hand X 180', 210/hand x 190 '

Stones: 270 x 5, 310 x 3, 360 x 1

Squats and Cleans 4/8/11

Hang Clean: 135 x 3, 185 x 3, 225 x 3, 275 x 2, 305 x 1, 265 x 3

Box Squat: 135 x 8, 225 x 3, 315 x 3, 405 x 5, 455 x 3, 495 x 3, 535 x 3, 405 x 12

Leg Extension: 3 sets of 10

45 degree raise: BW x 15 x 2

Decline situp: 2 sets of 20

Calf raise: 2 sets of 20

KB scorpions and overhead lunge: 2 sets of 8 each side

Split squats: 135 x 8 x 2

DB shrugs: 75 x 25 x 3, 95 x 15


Cleans were not awesome, probably on account of continuing right elbow pain. Box squats felt great today. I decided to add in split squats to help with my leg drive on throws, I also decided they are hard, therefore they suck, so I will keep doing them.

Bench 4/7/11

Close Grip: 135 x 5, 185 x 3, 225 x 3, 275 x 2, 305 x 5, 325 x 3, 355 x 1

Pause Close Grip: 225 x 8 x 2, 225 x 9

DB military press: 50 x 12, 55 x 12, 60 x 10

Incline Fly: 25 x 10, 30 x 10, 35 x 10

Lateral Raise: 20 x 10, 25 x 10, 30 x 10

Seated Cable Pulldown Abs: 100 x 10 x 2, 120 x 10

Good workout except for this damn nagging medial epicondylitis. Press felt strong, wanted to go for more on bench, but I need to make sure the pecs are healthy before I try to really push it.

Conditioning 4/6/11

3 KB complexes

10 min full blast on elliptical

Deadlift 4/5/11

Powerclean: 135 x 3 x 2, 185 x 3

Conventional Deads: 135 x 5, 135 x 3, 225 x 3, 315 x 3, 405 x 2, 465 x 1, 515 x miss, 405 x 5, 455 x 5, 475 x 7

Sumo speed pulls: 205 x 3, 295 x 3, 315 x 3, 335 x 3, 365 x 3

Bent over row: 225 x 8 x 2, 225 x 10

Pulldown: 3 sets of 8

DB shrug: 65 x 20 x 3

Single leg bridges: 3 sets of 10

Hanging leg raises: 3 sets of 10

Ab wheel: 3 sets of 10

This workout was both good and bad. I really wanted a big deadlift PR, but instead I couldn't budge 515. I think my low back is still worn out from heavy stones on Sunday. I decided I was gonna sack up and hit some decently heavy reps so I hit some sumo speed pulls and then came back for 3 sets of conventional.