Progress, Progress, Progress

[DFisco]

Hey, I decided to start a training log on here to keep myself organized a little better than I have in the past. If anyone comments, that's just an added bonus.

I'm 20 years old, college student. I've been lifting for a year, didn't really know what I was doing until Spring '09 when I got my stuff together and learned from some good people. I broke my hand in May by being an idiot and punching a wall. I had to have surgery and I'm now stuck with a metal plate in there for the rest of my life. Took me a good amount of time to be able to lift with upper body again and even longer to gain the strength and muscle back. I was pretty much prevented from doing upper body stuff again until August.

I've trained for strength the past couple months and my numbers have shot up, but if I play my cards right hopefully I'll be able to gain some decent mass and eventually lean out too. After I get a little bigger I'm shooting for a stable 10% bf (I'm assuming I'm mid to upper teens right now). I'm hoping to learn this aspect of training from a couple cool dudes at the gym.

I'm just starting a bastardized version of Westside Barbell routines, training four days a week: Dynamic Effort Upper Body, Max Effort & Dynamic Effort Lower (yes in one workout), Max Effort Upper, and a day for Ed Coan's Deadlift Program. For the past month and a half I was using Jim Wendler's 5/3/1 and enjoyed it, but I get too restless if I'm on a program for too long.

We'll see how this works out. I don't put too much stock into different types of programs. I'm a big proponent of intensity, meaning you shouldn't be able to say the last set you did was "easy."

I'm looking to total 1220 before summer starts, maxes are Bench-280, Squat- 405, and Dead- 425 (this was over a month ago and I know I'm good for more now), so that's 1110 currently. Looking for 315 bench, 405 + squat, and 500 dead.

My nutrition for a powerlifter's standards is decent, but atrocious by bodybuilding standards, so I'm really looking to improve this.

[DFisco]

Max Effort Upper


Max Effort Bench Press - work up to 3-5 RM
-warmups
-205 x 5
-225 x 5
-245 x 5

Triceps- Tricep Extensions: (plan to rotate these with weighted dips and JM presses every couple weeks)
EZ Bar + 30 each side x 10 (5 sets)

Biceps- Strict Barbell Curls:
75 x 10
75 x 8 (3 sets)
75 x 12

Lats- Chest Supported DB Rows (plan to rotate these with Chins every couple weeks)
50 x 10 (5 sets)

Upper Back- Shrugs
135 x 10
225 x 10
315 x 10 (5 sets)


First day was pretty good. I had one or two more reps in the tank on my bench, so I'll try to bump the weight up a little next week. It was also the first time I tried the chest supported db rows. They were pretty interesting, I still like regular bent over db rows more, but we'll see how these do.

[Active247]

Looking good in here! I hope we can work something out and get a couple sessions in together.

And don't worry about the diet. I'll get you some decent literature on the subject. And if you're really up for the challenge, try using fitday.com and track your macros daily. If the scale don't move, bump up the kcals!

This is gonna be good!

[DFisco]

Ed Coan Deadlift Program (Week 3)

Deadlift:
Warmups
315 x 5
365 x 3
385 x 1
405 x 2

Speed Deadlifts: (90 seconds rest between sets)

335 x 3 (6 sets)

3 Circuits: (90 sec rest in between exercises, 2 min rest between circuits)

-Stiff Legged Deadlift- 225 x 8
-Barbell Bent Over Row- 185 x 8
-Underhand Grip Lat Pulldown- 180 x 8
-Arched Back Good Mornings- 135 x 8

Dumbbell Side Bends 45 x 10 (each side) x 3 sets


Ed Coan sure knows how to make a deadlift program. This was the first time I ever tried to pull 405 for anything other than a single, but I definitely could have gotten to 4-5 reps if I had to, even though the first rep didn't fly up as fast I wanted it to. That's pretty comforting because week 4 of the program is supposed to be one of the hardest. I'll be pulling 430 x 2 even though my max at the start was 425 x 1, should be a challenge.

The speed pulls get tiring after the first couple sets but you just gotta remember to pull as fast as you can, even if they don't look fast.

I upped some of the assistance lifts in the circuits this week. I'm expecting my hams to be tight as hell tomorrow so I'll be doing foam rolling in a little bit as some rehab. I've been using a double overhand grip on all deadlift warmups and the first two exercises of the circuit to strengthen grip, so my forearms are pretty toast at the end of the day. I'll try to do a couple sets of closing my Captains of Crush Gripper #1 tomorrow.

So Rutgers is closed from Thurs-Sun so I'm gonna need to find a gym for next week's deadlift day, I'll probably take Weds off (Max upper) since my left elbow's been a little irritated.

[DFisco]

Dynamic Upper

Speed Bench Press- 50% of 1 RM, 60 sec rest in between sets
-140 x 3 (8 sets)

Heavy Triceps- Close Grip Bench Press- work up to 3-5 RM
-160 x 5
-185 x 5
-205 x 5
-225 x 5
-230 x 5

Biceps- Cheat Barbell Curls
-95 x 10
-95 x 10
-95 x 10
-95 x 8
-95 x 10

Shoulders/Chest- Standing Barbell Military Press (plan to rotate these with DB Flat Bench and DB Incline every couple weeks)
-95 x 10 (5 sets)

Lats- DB Bent Over Rows
-80 x 10 (each side) x 5 sets


The CGBP felt pretty good, had to ask a skinny Asian guy who didn't speak English to spot me on my 230 set, so I didn't feel comfortable trying to go any higher because of the lack of solid spotters.

The pump from the cheat bb curls messed with my military presses, I wanted to go a little heavier but my arms were having a hard time bending.

[Quelly]

very interested in seeing how ed coan's program treats you.

[DFisco]

Quelly- I'm pretty interested too, it's a good challenge

Max Effort/Dynamic Effort Lower Body

Max Effort Box Squat- work up to 3-5 RM (parallel box)
-45 x 5
-135 x 5
-225 x 5
-275 x 5
-295 x 5
-315 x 5

Dynamic (Speed) Box Squats: 60% 1 RM, 60 sec rest in between sets

-245 x 2 (12 sets)

Hamstrings- Glute-Ham Raises

-3 reps (Assisted) x 4 sets

Abs- Sprinter Situps

-24 reps (12 each side) x 5 sets, 12lb medicine ball


The 12 doubles on the box squat was tiring, I need to push faster on the way up.

Second time ever doing GHRs, really like them, but my hamstrings were still pretty sore from Friday's deadlift day so couldn't do too much.

[DFisco]

Max Effort Upper


Max Effort Bench Press- work up to 3-5 RM
Bar x 5
-135 x 5
-185 x 5
-205 x 5
-225 x 5
-245 x 5
-250 x 5
-255 x 5 (PR)

Triceps- Tricep Extensions
-75 x 10
-95 x 10 (5 sets)

Biceps- Strict Barbell Curls
-75 x 10
-80 x 10 (5 sets)

Lats- T-Bar Rows
-3 plates x 10
-4 plates x 10 (4 sets)

Upper Back- Shrugs
-135 x 10
-225 x 10
-315 x 10 (4 sets)
-315 x 25 (PR)


I got some equipment from some guy for free over the weekend: olympic bench that can be adjusted to incline, squat rack (only rated to 310 lbs but held my 315 for shrugs), 275 lbs of weight, 2 olympic bars, pulley system for pulldowns, rows etc, this came with numerous attachment handles (haven't figured out how to set up the pulley yet though), dip station that attaches to the bench, preacher curl attaches to bench, leg extension that attaches to bench (all plate loaded).

I set up all this stuff in my garage then went to a local fitness store and bought 6 addition 45 lb plates, and 2 pieces of 4ft x 6ft 1/2 inch rubber flooring to put down for deads. Its a great setup even though its really ghetto, my garage has no electricity or heat so I hung a light from the rafters and just wore sweatpants and hoodie the whole time.


My 5 RM on bench felt good, I was getting used to lifting in my garage (change of scenery) but it took some pushing to lock out the last rep of 255.

Since I only have access to weight plates and bars currently I did tricep extensions with the bar, and switched out chest supported db rows for the t-bar rows.

Overall good session, looking forward to turkey tomorrow.

[DFisco]

Ed Coan Deadlift Program (Week 4)

Deadlift:
-135 x 5
-225 x 5
-315 x 3
-365 x 2
-405 x 1
-430 x 2 (PR)

Speed Deadlifts: (90 sec between sets)

-355 x 3 (5 sets)

3 Circuits: (90 sec rest between exercises, 2 min rest between circuits)

-Stiff Legged Deadlift- 225 x 8
-Bent Over Barbell Rows- 185 x 8
-Arched Back Good Mornings- 135 x 8

DB Side Bends- 55 x 10 (each side) x 3 sets

Deadlifts went extremely well today. The 430 double felt great, came up pretty quick, had about two more reps in me. My deadlift is definitely going up because of this program, it's intense but so far it's working.

I had to remove the Underhand grip Lat Pulldown from the circuit because I had to lift in my garage today and I still haven't figured out how to set up the pulley system. I will be upping the assistance lifts in the circuit next week though, they felt a little too light.

Tomorrow was supposed to be my dynamic upper day, but I won't be doing any pressing movements because my right shoulder has been hurting the day after any form of benching. I'll probably end up doing some upper body assistance lifts just to not miss stuff that I don't have to.

[DFisco]

Max Effort/ Dynamic Effort Lower Body

Max Effort Box Squats-work up to 3-5 RM
-Bar x 5
-135 x 5
-225 x 5
-275 x 5
-295 x 5
-320 x 5 (PR)

Dynamic (Speed) Box Squats- 65% 1RM, 60 sec rest between sets (this only happened for the last 6 sets)

-265 x 2 (10 sets)

Glute-Ham Raises, Supersetted with Calf Raises:

-4 reps (Assisted)
-1 rep (Unassisted), 3 reps (Assisted) x 2 sets
-1 rep (Unassisted), 4 reps (Assisted)


-225 x 5 (x 2 sets)
-275 x 5
-295 x 8

Suitcase Deadlifts
-135 x 5 (each side)
-155 x 5 " "
-165 x 5 " "


Need faster box squats.

GHRs are getting better, I'm getting used to them.

Dylan showed me the suitcase deads, I was stubborn and refused to use straps, got all my sets except the last one with my left hand, so I used straps for the last set. Didn't want to go too heavy because I don't want to interfere with the Coan deadlift program.

Good lower body day, I always do better when working out with someone.


Wednesday I'll attempt my Max Effort Upper and see how my shoulder feels. I skipped Dynamic Upper on Saturday bc of the shoulder so hopefully the pain goes away by then.

[Quelly]

your kicking ass on this, I love the marriage of westside and ed coan...what are you thoughts on how well these programs work together?

[DFisco]

your kicking ass on this, I love the marriage of westside and ed coan...what are you thoughts on how well these programs work together?

Thanks man. I'm still unsure how well they're working together, I know Coan's program is getting my deadlift up even if its just bc of the sheer amount of back work its got me doing. I'd definitely recommend trying it out if you have the time and want to concentrate on bringing up some back strength. Here's a link to the calculator for any interested, tsampa.org/training/scripts/coan_phillipi_deadlift/
I have heard that you should try for a 30-40 lb gain on your deadlift with the program, but I'm trying to push it as far as I can and I'm going for 50.

Ideally I would have a max effort lower body day and dynamic effort lower body day, but I threw both together into one day in order to still keep the Coan program in my split. After the Coan program is finished I'll simply replace it with a dynamic effort lower day of its own.

My concern right now is my shoulder health. Once that starts feeling better I need to think of ways to rotate my speed bench since I'm only using straight weight and I don't have any bands or chains (westside seems pretty adamant about rotating the three every two weeks).

[Quelly]

Thanks man. I'm still unsure how well they're working together, I know Coan's program is getting my deadlift up even if its just bc of the sheer amount of back work its got me doing. I'd definitely recommend trying it out if you have the time and want to concentrate on bringing up some back strength. Here's a link to the calculator for any interested, tsampa.org/training/scripts/coan_phillipi_deadlift/
I have heard that you should try for a 30-40 lb gain on your deadlift with the program, but I'm trying to push it as far as I can and I'm going for 50.

Ideally I would have a max effort lower body day and dynamic effort lower body day, but I threw both together into one day in order to still keep the Coan program in my split. After the Coan program is finished I'll simply replace it with a dynamic effort lower day of its own.

My concern right now is my shoulder health. Once that starts feeling better I need to think of ways to rotate my speed bench since I'm only using straight weight and I don't have any bands or chains (westside seems pretty adamant about rotating the three every two weeks).

*takes notes

be careful with the shoulder, and i think it makes sense to drop the # of leg days to one while incorporating coan

[DFisco]

Anything that didn't hurt my shoulder

Pullups
-BW x 8
-stopped after this set because I realized when I was at full extension at the bottom of the pullup my shoulder would hurt

Strict Barbell Curls
-75 x 8 (5 sets)

DB Rows
-80 x 10 (each side)
-90 x 8
-100 x 8 (2 sets)

Incline DB Curls Supersetted with Chest Supported Rows

-30 x 8 (each side) x 3 sets

-50 x 10 x 3 sets


Pathetic day. After doing some reading online I've come to the conclusion I may have shoulder impingement. I will be treating it as such so no chest, shoulder, tricep, or pressing movements for a while. This really pisses me off because my bench has been jumping up lately and usually its in a rut. I've been doing a couple different static stretches to loosen the area up, and Adam showed me some band pull-aparts in the gym today that I'll be doing every time I go in.

My max/dynamic leg day will remain the same and my Coan deadlift day will stay in place. My max and dynamic upper body days will be severely altered. I am cutting out benching, tricep work, and shoulder presses. I might still do unilateral work with the unaffected shoulder. I'll try to hit body parts I don't usually get to during this time frame, this means lots of biceps and possibly quads and calves, I'll also try to get more core work and lots of rows in.

[DFisco]

Ed Coan Deadlift Program (Week 5)

Deadlift:
-135 x 5
-225 x 5
-315 x 5
-380 x 3 (3 sets)

Speed Deadlifts: (120 sec rest in between sets)

-315 x 3 (3 sets)

Power Shrugs:

-255 x 5 (3 sets)

Stiff Leg Deadlift:

-275 x 5 (3 sets)

Bent Over Barbell Rows:
-185 x 5
-205 x 5 (2 sets)

Underhand Grip Lat Pulldown:
-200 x 5
-220 x 5 (3 sets)

Arched Back Good Mornings:

-185 x 5 (3 sets)


Pretty easy week for the Coan program. The 3 sets of triples of 380 was real easy, so were the speed pulls.

I don't know why the program starts you off so light on the power shrugs. I'm used to doing heavier normal shrugs, so the extra leg push really made these too easy.

My grip was real weak today, couldn't do the stiff legs double overhand so i did alt grip. I'm attributing this grip weakness to the suitcase deads from Monday that I refused to use straps on, as well as the 100 lb db rows from Weds, again no straps.

I upped the assistance lifts because this was the first week they didn't have to be performed in circuit fashion.

Did some band pull aparts before I lifted today to try to help the shoulder out. Also been doing static stretches when I wake up and random times during the day to try to loosen the area.

My friend Rob's doing a deadlift competition tomorrow at Apollon gym, he'll be in the 132lb class and he's gonna shatter records, can't wait to see what he pulls.

[DFisco]

Update: my friend Rob pulled 475 at 132lb today, breaking the deadlift record. Kid's a beast.

[DFisco]

Max Effort Lower Body

Max Effort Box Squat-work up to 3-5 RM
-Bar x 5
-135 x 3
-225 x 3
-275 x 3
-295 x 3
-315 x 3
-335 x 3 (PR)

Front Squats
-135 x 5 (Retarded idea with a hurt shoulder, idk what I was thinking, so I quit

Neutral Grip Pullups
-BW x 8 (5 sets)

Glute Ham Raises Supersetted with One Legged DB Calf Jumps
-1 Unassisted, 4 Assisted
-5 Assisted (4 sets)

-45 x 10 (each side)
-60 x 10 (each side)
-75 x 10 (each side)

Bounding
-5 sets

Sprinter Situps
-5 sets x 24 with 12 lb Med Ball

I decided since I did 5 RM the last two weeks I would do 3 RM for this and next week's session. As soon as I re-racked the 335 I regretted it though because I knew I could have gotten another rep in. My goal is to run this pattern of hitting 3 RMs for two weeks and switch back to 5RMs and try to rep five times what I did 3 the previous two weeks. We'll see how this goes.

I warmed up and finished with band pull-aparts for my shoulder. It's feeling a little better, but it's harder to tell if that's because I haven't been doing much with it or the Advil I've been taking like candy.

Since I'm taking time off for my shoulder, I'm putting my dynamic box squats on Wednesdays with some upper body work that I can still do.

The neutral grip pullups didn't affect my shoulder so I'm happy that I can do those. I'll probably be doing dynamic box squats, pullups, cheat curls, db rows, on days I would usually be doing upper body.

[DFisco]

Dynamic Effort Lower/Misc. Upper

Dynamic (Speed) Box Squat: 70% 1 RM, 60 sec rest between sets
-Bar x 5
-135 x 5
-185 x 4
-225 x 3
-285 x 2 (8 sets)

Weighted Neutral Grip Pullups:
-BW x 5
-25 x 5 (4 sets)
-25 x 5, Drop Set BW x 5

Neutral Grip Face Pulls:
-40 x 8
-60 x 8 (3 sets)

Incline DB Press with left arm only:
-50 x 8
-70 x 6 (5 sets)

Cheat Curls:
-Bar x 8
-65 x 6
-95 x 5
-115 x 5 (5 sets)
-135 x 2 (failed on rep 3)

DB Row:
-90 x 8 (each side)
-100 x 8 (each side x 3 sets) straps for left hand only on last two sets

DB Military Press w/ left hand only//Drag Curls:
DB Press:
-50 x 8 (4 sets)
-65 x 6

Drag Curl:
-Bar x 8
-65 x 8
-65 x 5 (2 sets)


Box squats were decent. I finished my three week wave of 60, 65, 70%, I'll take a deload on dynamic boxes next week, prob shoot down to 40%. Then run the 60-65-70 again.

Threw in the neutral grip face pulls today to help rehab the shoulder. I kept it light for rehab purposes.

My shoulders feeling better, I had to fight the urge to do the db presses with both hands but I resisted. I might start working back into things next week with my right arm. I plan on going slow, starting with floor presses to restrict movement, working back to light bb presses.

I need to work on grip for my left hand. I hate using straps. My right hand is fine on the rows though.

Drag curls blow up the bis, lot harder than I thought they'd be, I should prob go a little lighter next time to get 8 reps throughout the sets.

[DFisco]

ED Coan Deadlift Program (Week 6)

Deadlift
-135 x 5
-225 x 5
-275 x 5
-315 x 5
-365 x 3
-405 x 2

Speed Deadlifts- 90 sec rest between sets

-335 x 3 (3 sets)

Power Shrugs

-275 x 5 (3 sets)

Stiff-legged Deadlifts

-275 x 5 (3 sets)

Bent Over Rows

-205 x 5 (3 sets)

Underhand Grip Lat Pulldown
-220 x 5
-230 x 5
-250 (stack) x 5

Arched Back Good Mornings
-135 x 5
-185 x 5
-225 x 5 (3 sets) (PR)

DB Side Bends

-65 x 10 (each side x 3 sets)


I felt really out of it on the deadlifts today, not sure why. 405 still wasn't bad considering that though.

By the time I got to good mornings I was more in the swing of things.

Shoulder didn't feel too good yesterday, I'm not sure if it was the cheat curls or the face pulls that flared it up a little. Maybe I just sleep weird, who knows.

[DFisco]

Bored

Captain of Crush Gripper #1

Right Hand:
-6 reps
-4 reps
-2 reps

Left Hand:
-4 reps
-4 reps
-2 reps

All reps done to handles touching each other. Day after deads, not bad. I plan on doing these regularly now instead of picking it up once a month.

[Quelly]

squeezing the coc and pulling 4 plates, good stuff lol

[DFisco]

Max Effort Lower Body

Max Effort Box Squat- work up to 3-5 RM
-Bar x 5
-135 x 5
-225 x 3
-275 x 3
-295 x 3
-315 x 3
-340 x 3
-345 x 3
-350 x 3 (PR)

Neutral Grip Pullups

-BW x 8 (5 sets)

Glute-Ham Raises//One Legged DB Calf Jumps
-5 Assisted
-1 Unassisted, 4 Assisted
-5 Assisted (3 sets)

-50 x 10 (each side)
-60 x 10
-75 x 10 (3 sets)


Had to cut today short to study for finals. Last rep on the triple of 350 for box squat was a grinder.

[DFisco]

Dynamic Effort Lower Body (Deload)/ Misc. Upper

Box Jumps

-used the aerobic step boxes, since it was a deload I didn't go too high
-12 boxes x 2 jumps (8 sets) 60 sec between sets

Broad Jumps

-2 jumps x 5 sets

Bounding

-5 sets

Weighted Neutral Grip Pullups

-25 x 5 (4 sets)
-25 x 5, Drop set BW x 5

Cheat Curls

-Bar x 8
-65 x 5
-95 x 5
-115 x 5 (5 sets)

Incline DB Press Left Hand Only

-50 x 8
-70 x 6 (4 sets)
-80 x 10

Drag Curls

-Bar x 8
-55 x 8 (5 sets)

Seated DB Press Left Hand Only

-55 x 8 (4 sets)
-55 x 9

[DFisco]

Ed Coan Deadlift Program (Week 7)

Deadlifts
-135 x 5 (double overhand)
-225 x 5 (DO)
-315 x 5 DO)
-365 x 5 (Alt)
-405 x 1 (Alt)
-435 x 2 (PR) (Alt)

Speed Deadlifts

-355 x 3 (3 sets) 120 sec between sets

Power Shrugs

-315 x 5 (2 sets)

Underhand Grip Lat Pulldowns
-220 x 5
-250 x 5 (2 sets)

Arched Back Goodmornings
-135 x 5
-185 x 5
-225 x 5 (2 sets)


I removed the stiff-leg deadlifts and the bent over rows today because my lower back felt a little tight during my speed deadlifts. I figured it was better to remove some of the accessory work than force myself to do it and not be able to deadlift next week completely. All the deadlifting and lower back work in this program plus box squats every week has probably fatigued my lower back, so I'm just listening to what my body's telling me.

I was only supposed to work up to 430 x 2 on deads but I had 425 loaded on the bar and couldn't find 2.5's so I just grabbed 5's instead. Felt good, next week is 450 x 2 so I'm excited for it.

The power shrugs were only supposed to be 300....I did 315 because I was too lazy to unload plates....still felt way too light. I'm assuming since the power shrugs are based off of your starting max on the program they're supposed to be light anyway.

Not doing stiff leg deadlift was probably good for my hamstrings in addition to my lower back. My hamstrings haven't felt recovered since I started doing GHR's on Mondays and Stiff-legs on Friday.

I probably won't squat next week, if I do it'll be real light, I need all my strength come Friday's 450 x 2.

[DFisco]

squeezing the coc and pulling 4 plates, good stuff lol

Just another day at the office...haha

[DFisco]

Squeeze

Captains of Crush Gripper #1

Right Hand:
-9 reps
-6 reps
-4 reps

Left Hand:
-6 reps
-1 rep
-1 rep

Improved on reps on first set this week, but Idk what happened to the later sets for the left hand.

[DFisco]

Lower

Squats
-135 x 5
-225 x 6
-275 x 5
-315 x 5 (3 sets)

Walking Lunges//Calf Raises
Right leg: -135 x 10
CR: -135 x 30

Left leg: -135 x 10
CR: -135 x 30

Situps
-BW x 20
-25lb plate behind head x 10 (3 sets)


Worked out in my garage tonight so it was very cold, saw my breath every time i breathed out. Couldn't get in the zone today. I also couldn't feel my toes after a couple squat sets because of the cold, so I stopped the lunges because of that.

Semi good news I did 10 lb dumbbell floor press with my right arm and my shoulder felt fine, so I did 10 lb db bench which also felt fine. Tomorrow I will try to do a little heavier floor pressing and if that feels good I'll do some light barbell benching. Hoping its all good.

[DFisco]

Upper

Bench Press
-135 x 10 (2 sets)
-185 x 3
-205 x 2
-225 x 1
-225 x 5

Barbell Curls
-65 x 10
-95 x 10 (5 sets)

Drag Curls

-55 x 10 (5 sets)


First time working back in with my shoulder. I started with some light db floor presses and they felt fine so I went to heavier db incline and db flat benching, which also felt fine. I jumped to light barbell inclines and then to barbell flat. Kept going up because my shoulder didn't hurt, so hopefully it stays that way and I'll just gradually work back into pressing heavier.

[Squizzzer]

sweet man...that's awesome to hear

[DFisco]

Ed Coan Deadlift Program (Week 8)

Deadlifts
-135 x 8 (Double Overhand)
-225 x 5 (DO)
-315 x 5 (DO)
-365 x 5 (Alt)
-405 x 1 (Alt)
-430 x 1 (Alt)
-450 x 2 (Alt) (PR)

Speed Deadlifts

-335 x 3 (3 sets) (Alt)

Power Shrugs

-335 x 5 (2 sets) (Alt)

Stiff-leg Deadlifts
-295 x 5 (DO)
-315 x 5 (DO) (PR)

Bent-over Rows

-225 x 5 (2 sets) (DO) (PR)

Arched Back Goodmornings
-135 x 5
-185 x 5
-225 x 5
-235 x 5 (2 sets) (PR)

DB Side Bends

-75 x 10 (3 sets each side) (PR)

Two Handed Plate Pinches

-Two 35s x 20 seconds
-35s x 25 secs
-35s x 28 secs


Weeks 8's deadlifts were a challenge, but got them on the first try. Only two more weeks left on the program and from here out I'm working up to heavy singles instead of doubles.

Doubled up on pairs of socks and my feet were still freezing halfway through the workout...the garage has quite the atmosphere.

Started doing plate pinches to strengthen the fingers.

Merry Christmas