Lean_and_Means epic journy to true power

[whatsthatyousay]

wow man how long you been working out. that looks intense.! your squats man one set you think thats enough?

[Lean_and_Mean]

Thanks man. No the one set of front squats is not enough I just suck lol. I've been training for almost 2 and a half years but haven't been squatting or deadlifting for even 2 years yet.

[Lean_and_Mean]

November 13, 2007

Bench:
135 x 10
205 x 10, 10, 8 PR

Rows:
135 x 10
225 x 2 x 8

Incline bench:
135 x 10
175 x 8, 7 PR

Hammer chins:
BW x 7, 5, 3

Db curls:
50’s x 5
60’s x 3

Power shrugs:
225 x 20
275 x 10

Comments:
I wanted 3 sets of ten on the bench press and didn’t quite make it. It was a good PR regardless. Rows are getting tough for some reason. I haven’t done incline barbell bench for a while and it went fairly well.

[GoJu]

nice rep PR's L&M, you'll get that 3 x 10 soon.

[Lean_and_Mean]

Thanks man.

November 15, 2007

Squat:
135 x 10
185 x 10
255 x 10, 5

Touch and go deads:
225 x 10

Comments:
Not a great day, I have just been getting weaker and weaker in the legs. Oh well… I am doing a personal training course of some kind this weekend so I don’t know if I will be able to train Saturday.

[Lean_and_Mean]

November 16, 2007

Military press:
135 x 5
160 x 3
185 x 3 x 3 PR
135 x 10

Hammer chins:
BW x 8, 4

Comments:
I didn’t train at school but after I had a bit of time before starting my weight training course. Military press went well.

[Lean_and_Mean]

November 18, 2007

Deads:
135 x 5
225 x 5
315 x 3
405 x 2 x 3
365 x 4 touch and go

Front squats:
135 x 10
185 x 7, 6

Comments:
I got a bit of a workout done at my lunch break today during the training course. Not too bad but definitely not good.

[Lean_and_Mean]

November 19, 2007

Bench:
135 x 10
215 x 2 x 10 PR
265 x 3
205 x 7

Superset

Rows:
135 x 10
185 x 10
205 x 10
215 x 10

CG rows:
215 x 2 x 8
185 x 12

Superset

Incline bench:
135 x 7
185 x 6

Comments:
Bench was great today; 2 plates for 10 reps soon. Incline is hard on the shoulder so I might not go all the way down to my chest anymore.

[Lean_and_Mean]

November 21, 2007

Squat:
135 x 5
185 x 5
225 x 5
275 x 5
325 x 2
275 x 5

Partial GM’s:
135 x 5
185 x 5
206 x 2 x 6

Comments:
Not a bad workout today. Squats aren’t as bad as I thought. I really like doing good mornings and squats on the same day.

[Lean_and_Mean]

November 22, 2007

Speed bench:
165 x 10 x 3 PR

Military press:
135 x 5
165 x 3
190 x 3 x 3 PR

Superset

Pendley rows:
135 x 10
165 x 8
210 x 3 x 8

Comments:
165 is a little heavy for speed bench, but it went ok. Military presses were good.

[Lean_and_Mean]

November 24, 2007

Front squats:
135 x 10
185 x 10
225 x 3
275 x 3 PR
225 x 3

Sumo deads:
135 x 5
225 x 3
315 x 3
365 x 2
415 x 2

Alternating reverse lunges:
60’x 5 per leg
70’s x 5 per leg
80’s x 5 per leg

Partial GM’s:
135 x 10
185 x 6

Comments:
I decided to do front squats first this time and they went well. They aren’t as bad as I thought they were. I pulled sumo again for the first time in a while and it is easier on the back but I am having grip problems. Reverse lunges seemed to work well, but are also kind of hard on the knee.

[Lean_and_Mean]

November 26, 2007

Bench:
135 x 10
225 x 2 x 10 PR
275 x 3 PR

Superset

Rows:
135 x 10
185 x 10
205 x 10
225 x 10

Incline bench:
135 x 5
185 x 5
205 x 4 or 5 PR

Superset

CG rows:
185 x 10
205 x 2 x 10

Comments:
Bench went very well today. The first set with 225 was not even hard at all. I am not bringing the bar all the way down on incline bench press because it bugs my shoulder. I got a PR on it but I am not sure if I repped it four times or five times.

[Lean_and_Mean]

November 28, 2007

Squat:
135 x 5
225 x 5
275 x 3
315 x 2 x 3

Partial GM’s:
135 x 8
185 x 2 x 6

Comments:
Things went ok today. I need to stretch more.

[GoJu]

nice work bro! olympic lifting is strength stretching, jsut sayin'

nice PR's all around BTW, squats and presses look good from what I see.

[Lean_and_Mean]

Thanks bro. I will get into oly stuff again when I am not as lazy and have more time haha. Squats aren't really going anywhere but presses are awesome.

November 29, 2007

Speed bench:
155 x 10 x 3

Military press:
135 x 5
160 x 3
195 x 3 x3 PR

Superset

Pendley rows:
135 x 8
195 x 3 x 8

Pull-ups:
BW x 5, 5, 4

Comments:
I am very happy with my military press it has come a long ways. I will go for 200 next week; I can’t wait to see what I am push pressing now. Pull-ups were with a fairly wide grip and kind of feel hard on the shoulder.

[Lean_and_Mean]

December 1, 2007

Front squats:
135 x 5
185 x 5
235 x 3
285 x 2 PR
235 x 3
185 x 5
135 x 5

Clean and jerk:
135 x 3
165 x 2
185 x 2 x 1
205 x 2 x 1

SLDL:
135 x 5
225 x 8
275 x 8, 6

Comments:
I decided to take a day off from heavy deads and did some clean and jerks instead for the first time in a while. 285 on the front squats is a bit much, but I survived. Grip was failing on the last set of SLDL so I couldn’t get 8 reps.

[Lean_and_Mean]

December 3, 2007

Bench:
135 x 10
185 x 5
235 x 10, 8 PR
280 x 2 PR

Superset

Rows:
135 x 10
185 x 10
205 x 10
225 x 2 x 10

Incline:
135 x 5
185 x 7, 5 PR

Superset

CG rows:
205 x 2 x 10

Comments:
Bench is progressing damn fast and it’s great.

[Mike Zero]

Strong benching and rowing!

[Lean_and_Mean]

Thanks dude!

[Lean_and_Mean]

December 5, 2007

Squat:
135 x 5
225 x 3
275 x 3
325 x 2 x 3
275 x 3

Close stance front squats, not atg:
135 x 5
185 x 5
235 x 3
185 x 2 x 5

SLDL:
225 x 5
275 x 2 x 8

Comments:
A pretty good session all around.

[Lean_and_Mean]

December 6, 2007

Speed bench:
165 x 10 x 3

Military press:
135 x 5
165 x 3
200 x 2 x 2 PR

Superset

Pendley rows:
135 x 8
165 x 8
200 x 2 x 8

Push press:
185 x 5

Superset

Pull-ups:
BW x 5

Comments:
I wanted to get sets of 3 on the military press but it just wouldn’t happen. I was too tired and lazy to do more than one set of the push presses and pull-ups.

[Lean_and_Mean]

December 8, 2007

Deads:
135 x 5
225 x 5
315 x 5
365 x 5, 3

Front squats:
135 x 5
185 x 2 x 5

Comments:
I was pretty tired today and things didn’t go too well. My grip was failing hardcore on the deadlifts and it was really annoying. I did some other stuff like leg curls but it wasn’t worth recording.

[GoJu]

nice workouts L&M!

get some grip work in on those deads, static holds and pinch plates aughta help.

[Lean_and_Mean]

Thanks man. I will try to get some grip work in, I just gotta make myself do it because I find it so boring.

December 10, 2007

Bench:
135 x 10
185 x 5
240 x 10 PR
285 x 2 PR
225 x 5

Superset

Rows:
135 x 10
185 x 10
225 x 2 x 10

CG rows:
225 x 2 x 10

Superset

Incline db bench:
85’s x 9 PR

Comments:
The first set of bench went well but it tired me out and made the rest of my sets kind of weak.

[Lean_and_Mean]

December 11, 2007

Squat:
135 x 5
225 x 5
275 x 3
335 x 2 x 3 PR
275 x 3

SLDL:
225 x 8
275 x 2 x 8

Comments:
Squats were kind of sketchy; I am rounding my back a bit which isn’t too good.

[Lean_and_Mean]

December 13, 2007

Speed bench:
170 x 10 x 3 PR

Military press:
135 x 5
175 x 3 x 5 volume PR?

Superset:

Pendley rows:
135 x 10
195 x 3 x 10

CG pull-ups:
BW x 2 x 5

Comments:
170 might have been a bit much for speed bench but it felt good. Militarys were pretty hard.

[Lean_and_Mean]

December 15, 2007

Deads:
135 x 5
225 x 3
315 x 3
405 x 3
315 x 3

I did some leg presses, leg curls and other stuff not worth recording.

SLDL:
135 x 10
225 x 8
295 x 8

Comments:
Things aren’t really going that well with deads. I don’t think I am going to max on them or on squats this year. I think starting fresh in January with a new routine is the best bet.

[Lean_and_Mean]

December 17, 2007

Bench:
135 x 10
185 x 5
245 x 10 PR
265 x 5 PR

Superset

Rows:
135 x 10
185 x 10
235 x 10, 10

Chinups:
BW x 8, 7, 5

Curls:
65’s x 2
55’s x 4

Comments:
Bench really tired me out so I didn’t do many sets or any incline. Chinups went fairly well.

[Lean_and_Mean]

December 19, 2007

Squat:
135 x 5
225 x 5
275 x 3
345 x 2 x 3 PR

Partial GM’s:
135 x 8
185 x 8
225 x 2 x 6 PR

Comments:
The squats were pretty sketchy, but still made depth easily. I think that was a PR on the good mornings but I am not sure.

[Lean_and_Mean]

December 20, 2007

Speed bench:
175 x 10 x 3

Military press:
135 x 5
155 x 2 x 8

Superset

Pendley rows:
135 x 10
205 x 2 x 10

OH barbell tri extensions:
80 x 10 PR
100 x 5 PR
90 x 7 PR

Comments:
The speed bench was slow at first, but after a few sets I managed to move the weight quickly. I am pretty worn out and didn’t do a lot today. I need a break soon so I will probably max out on bench sometime soon and then take a break. I tried overhead tri extensions with a barbell for the first time I think, and they went ok. It is hard to keep my form completely strict though.