In Search of Strength

[size=3][b]02/27/13 — Workout #1[/b][/size]

More jerk form work today.

[b]Jerk[/b]
- 3 x 45 x 5
- 3 x 115 x 3
- 155 x 1, x 1, x 0, x 1 (8x)
- 5 x 45 x 5

Jerks went pretty well today. I wanted to get 10 solid jerks w/ 155 and it only took me 11 attempts (I expected at least 14). I think I'm slowly getting a bit more consistent.

I had two major form epiphanies during the reps with the bar at the end. The first was a more forward balance than I usually do in the split letting me get lower more comfortably. The second was a smoother bar path and more stable catch by keeping the bar closer to my face and focusing on getting it behind me (felt like a smooth sweep into overhead rather than a push and a jarring catch). They were both pretty feel based so I really hope I can get in the same groove when I do jerks on Sunday—hopefully by writing them down now I'll know what I'm looking for better.

Still no FS until I have full ROM w/ my hip. (Sigh.)

Unfortunately, still busy enough that I'm cutting the 2nd workout (forearm/grip). This'll hopefully be the last week until April that I'll have to consider doing so.

[size=3][b]02/28/13 — Workout #1[/b][/size]

Pre-squat:
- hip flexor stretch
- lacrosse ball rolling on the hip/gluteus medius area
- x-band walks
- lateral and posterior distraction on the hip
- single leg squats

[b]Squat to Box [at parallel][/b]
- 25 x 12
- 125 x 8
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
- 375 x 1 @ 8 [3]
- 395 x 1 @ 8 [3]
- 415 x 1 @ 10 [3]
- 3 x 335 x 2

Finally felt no pain going heavy with a parallel box! I think the pre-squat work helped a lot.

[b]Sumo Deadlift w/ 2" Deficit and Doubled Mini Bands[/b]
- 25 x 5
- 125 x 5
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 2
[color=dimgrey][added bands][/color]
- 5 x 360 x 3 -- [i]Used mixed grip for these. Held the final rep for 15 seconds.[/i]

Big DL form improvement today. I've been experimenting with shifting my weight back so far that I'd fall if it weren't for the weight (inspired by Mike Tuchscherer).
Had a lot of trouble getting this to feel right with a sumo stance, but there's a mix of pushing the knees really really far out and shifting back that just works perfectly for me. Feels much easier and smoother to pull.

[b]Power Shrugs (w/ Straps)[/b]
- 25 x 12
- 225 x 5
- 325 x 1
- 375 x 1
- 2 x 395 x 5

[size=3][b]02/28/13 — Workout #2[/b][/size]

[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 12
- 125 x 8
- 195 x 3
- 245 x 1
[color=dimgrey][paused][/color]
- 275 x 1 @ 9 [3]
- 280 x 1 @ 10 [3]
[color=dimgrey][no pause][/color]
- 255 x 3
- 2 x 260 x 2

Had trouble pinching my shoulders without feeling like I was pinching a nerve all the way along my arm or something. Maybe something to do with the power shrugs. Nothing serious though, just threw a wrench in my benching today.

[b]Overhead Press[/b]
- 45 x 5
- 95 x 3
- 155 x 5
- 155 x 6
- 155 x 5

Meant to use 165 on OHP today, but I was tired enough that my mistake worked out for the better.

[size=3][b]03/02/13 — Workout #1[/b][/size]

Pre-squat:
- hip flexor stretch
- lacrosse ball rolling on hip and gluteus medius
- x-band walks
- lateral and posterior distraction

[b]Squat to Box [at parallel][/b]
- 25 x 12
- 125 x 12
- 225 x 5
[color=dimgrey][added belt][/color]
- 325 x 1
- 375 x 1 @ 8 [4]
- 395 x 1 @ 9 [3]
- 420 x 1 @ 10 [3]
- 335 x 3
- 340 x 3
- 345 x 3
- 225 x 22 -- [i]Wasn't sure if I had the energy to do 20, so I did 22. Suck it, body. ****ing suck it.[/i]

Planned to do 415 but I'm [b]completely[/b] done with being kicked around by this injury. I'm going to own my squats again.

[size=3][b]03/02/13 — Workout #2[/b][/size]

[b]Bench[/b]
- 25 x 12
- 125 x 8
- 225 x 3
- 275 x 1 @ 7 [3]
- 290 x 1 @ 9 [3]
- 300 x 0 -- [i]Ran out of energy before I could lock it out.[/i]
- 290 x 1 @ 9 [4]
- 255 x 2
- 260 x 2
- 260 x 3

Normally at this point I'd be worried that I got weaker or something, but I'm getting used to my lifts dropping around the 2nd week of the micro. My only hope is that I'm at a good point on my fatigue-strength curve come next Saturday because I like to end the micros on a PR.

[b]Pendlay Row[/b]
- 3 x 195 x 12

I'm going to have to do the static holds tomorrow; ran out of time today.

[size=3][b]03/03/13 — Workout #1[/b][/size]

[b]Static Holds[/b]
- 305 -- 30 seconds
- 310 -- 30 seconds
- 310 -- 28 seconds
- 310 -- 33 seconds





[size=3][b]03/05/13 — Workout #1[/b][/size]

Pre-squat:
- hip flexor stretch
- lacrosse ball rolling on hip and gluteus medius
- foam rolled IT band
- x-band walks
- lateral and posterior distraction

[b]Squat to Box [at parallel][/b]
- 25 x 12
- 125 x 8
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
- 375 x 1 @ 8 [3]
- 390 x 1 @ 9 [3]
- 405 x 1 @ 9 [4]
- 425 x 1 @ 9 [2] -- [i]Surprisingly easy.[/i]
- 3 x 335 x 2

[size=3][b]03/05/13 — Workout #2[/b][/size]

[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 15
- 125 x 8
- 195 x 3
- 245 x 1
[color=dimgrey][paused][/color]
- 275 x 1 @ 9 [4]
- 285 x 1 @ 9 [4]
- 290 x 0 [3]
[color=dimgrey][no pause][/color]
- 3 x 255 x 2

[b]Sternum Pull Ups[/b]
- 3 x Body Weight x 10

[b]Static Holds[/b]
- 295 -- 25 seconds
- 285 -- 30 seconds
- 285 -- 30 seconds
- 285 -- 34 seconds

[size=3][b]03/06/13 — Workout #1[/b][/size]

Yet more jerk form work.

[b]Split Jerk[/b]
- 3 x 45 x 5
- 115 x 3

Split jerks are still feeling really off even with low weights. I decided to go on someone's recommendation and try power/squat jerks.

[b]Power Jerk[/b]
- 45 x 7
- 45 x 5
- 115 x 5
- 115 x 3
- 115 x 3

[b]Power Jerk + Overhead Squat[/b]
- 115 x 1 -- [i]Too much pain doing these, so I had to call it early.[/i]

I think I [i]am[/i] going to try using power jerks instead of split jerks some more. The only problem is that—like front squats, cleans, and snatches—I can't do power jerks for now without aggravating my hip.

I've got one more week left on this micro, then a deload/DL test. I'm hoping that by the time I start the next micro I'll be able to do front squats and all of the oly lifts. That's when I'll see if I can beat my old split jerk work with a power jerk. (If it doesn't go any better, I'll reevaluate.)





[size=3][b]03/07/13 — Workout #1[/b][/size]

Pre-squat:
- hip flexor stretch
- lacrosse ball rolling on hip and gluteus medius
- foam rolled IT band
- x-band walks
- lateral and posterior distraction

[b]Squat to Box [at parallel][/b]
- 25 x 10
- 125 x 8
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
- 375 x 1 @ 8 [3]
- 390 x 1 @ 9 [3]
- 405 x 1 @ 10 [3]
- 335 x 2
- 2 x 340 x 2

[b]Sumo Deadlift w/ 2" Deficit[/b]
[color=dimgrey][added belt][/color]
- 25 x 5
- 125 x 5
- 225 x 3
- 325 x 1
- 375 x 1
- 3 x 405 x 3 -- [i]Used mixed grip for these. Held the final rep for 15 seconds.[/i]

These speed pulls were absolutely brutal. I barely surived 'em :o.

[b]Power Shrugs (w/ Straps)[/b]
- 125 x 8
- 225 x 5
- 325 x 1
- 375 x 1
- 2 x 405 x 5

[size=3][b]03/07/13 — Workout #2[/b][/size]

[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x
- 125 x 8
- 195 x 3
- 245 x 1
[color=dimgrey][paused][/color]
- 270 x 1 @ 8 [3]
- 275 x 1 @ 9 [4]
- 280 x 0 [3] -- [i]'Should've figured after how heavy squats felt today, but I thought I'd go for it anyway.[/i]
[color=dimgrey][no pause][/color]
- 3 x 255 x 2

I highly doubt that I'll be rested enough by Saturday to PR on either bench or squat for the end of the micro, but I'll probably give 'er a go anyway. Sometimes fatigue can be surprising and unpredictable.

[size=3][b]03/07/13 — Workout #3[/b][/size]

I wanted to see how OHP would go if I split it into a 3rd workout. It usually gets shafted by following bench, and the heavy lower work earlier doesn't help.

[b](Push Press + Overhead Squat + Squat Jerk + Overhead Squat + Behind-the-Neck Squat Jerk + Overhead Squat)[/b]
- 3 x 45 x 3
- 95 x 3

Dat complex.

[b]Overhead Press[/b]
- 95 x 3
- 155 x 5 -- [i]Had a sweater on that was restricting my movement way more than I would've imagined.[/i]
- 155 x 8
- 155 x 6

Think I'll keep OHP as a third session. I'll be doing push press next micro. Not sure how exactly I'll be programming it yet.

[size=3][b]03/09/13 — Workout #1[/b][/size]

Pre-squat:
- hip flexor stretch
- lacrosse ball rolling on hip and gluteus medius
- foam rolled IT band
- x-band walks
- lateral and posterior distraction

[b]Squat to Box [at parallel][/b]
- 25 x 10
- 125 x 8
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
- 380 x 1 @ 8 [4]
- 405 x 1 @ 8 [3]
- 430 x 1 @ 8 [4]
- 440 x 1 @ 9 [4]
- 3 x 335 x 2

Christ, didn't expect this kind of PR. Think I have 445 or 450 in me, but I'm getting tired and want to save some for bench tonight.

[size=3][b]03/09/13 — Workout #2[/b][/size]

[b]Bench[/b]
- 25 x 12
- 125 x 8
- 225 x 3
- 265 x 1 @ 7 [2]
- 285 x 1 @ 8 [3]
- 305 x 1 @ 10 [2]
- 310 x 0 -- [i]I've got no energy for bench. I get one go at a 95%+ bench before I'm floored, it seems.[/i]
- 3 x 255 x 2

5lbs on this micro, not too bad. I think if I nailed the form and went straight from 285 to 310 I might've had a decent shot at making it.

[b]Pendlay Rows[/b]
- 3 x 195 x 12

[size=3][b]03/14/13 — Workout #1[/b][/size]

[b]Sumo Deadlift[/b]
- 2 x 20 x 5
- 120 x 5
- 230 x 3
[color=dimgrey][added belt][/color]
- 330 x 1
- 430 x 1
- 480 x 1
- 530 x 1 @ 10 [1] -- [i]Very difficult.[/i]

I'm pretty sure I can do 540+ but I had terrible sleep last night and I'm completely drained after 530.
More importantly, I learned a really valuable form lesson.

[b]Barbell Curl[/b]
- 90 x 12
- 2 x 90 x 15

Wanted to see if I had 190 OHP in the bag yet.

[b]Overhead Press[/b]
- 2 x 25 x 10
- 135 x 3
- 175 x 1 @ 7 [3] -- [i]Very easy.[/i]
- 190 x 0 -- [i]Got it up about eye level and lost balance.[/i]
- 190 x 1 @ 9 [3]
- 195 x 0 -- [i]Got it overhead but no energy to complete.[/i]

So close to body weight OHP it hurts. 190 OHP at 193lbs.

[b]Pull Ups[/b]
- Body Weight x 20

Cross that one off the bucket list.

Now for some light squat/bench work to lead me into the next micro.

[b]Squat[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 275 x 3
- 305 x 3

Didn't feel like belting up for these.

[b]Bench[/b]
- 25 x 10
- 125 x 8
- 195 x 3
- 245 x 8

Starting the next micro this Tuesday.
I'm going to try 3-count pause deadlifts in place of speed pulls, and I'm going to try adding hip thrusts back in (not sure if I can set them up well though).
Haven't had any problems with my hip, so I should be OK to front squat and snatch again as well.

[size=3][b]03/19/13 — Workout #1[/b][/size]

Pre-squat:
- hip flexor stretch
- lacrosse ball rolling on hip and gluteus medius
- foam rolled IT band
- x-band walks

Going to start slowly reintroducing squats without a box. 'Doing better with depth.

[b]Squat to Box [at parallel][/b]
- 25 x 10
- 125 x 8
- 225 x 3
[color=dimgrey][added belt][/color]
[color=dimgrey][added box][/color]
- 325 x 1
- 395 x 1 @ 8 [2]
- 425 x 1 @ 10 [1] -- [i]Messy form on squats today. Not feeling it.[/i]
[color=dimgrey][removed box][/color]
- 3 x 325 x 2

I'm going to keep the box work until I'm 100% comfortable with my form on the volume sets. Not there yet. Hopefully by the end of this micro I will be.

[size=3][b]03/19/13 — Workout #2[/b][/size]

[b]Bench[/b]
- 25 x 12
- 125 x 8
- 225 x 3
- 275 x 1 @ 8 [3]
- 290 x 1 @ 8 [3]
- 310 x 1 @ 9 [4] -- [i]Surprisingly easy.[/i]
- 315 x 0 -- [i]God damn it. The bar got caught stuck on the rack and only one side came down. Still calling it for today. I usually don't have energy for multiple attempts[/i]
- 3 x 255 x 2

I can definitely do 315. Unfortunately, after the first day I always rack up fatigue, so I probably won't hit any PRs 'til the end of the micro. Oh well, no harm. Might just try for 320 at the end of the micro instead of 315.

[b]Sternum Pull Ups[/b]
- 3 x Body Weight x 10
Super-set with:
[b]Abs Circuit*[/b]
- 20 x 5 -- [i]Not too hard, but too much cramping.[/i]
- 5 x 5 -- [i]Bit too easy.[/i]
- 10 x 5 -- [i]Still too easy but I'll start here next time.[/i]

*(Straight-leg sit ups w/ each arm, SL sit ups with both arms, and then V sit-ups—circuit borrowed from a Ben Rice video.)

Giving some abdominal work a shot. I might do planks or hanging leg raises on Saturdays and this circuit on Tuesdays. Haven't given it much thought yet.
I think it's good that I'm adding these. My stomach cramped up pretty hard after the first set. Need to keep my core in order.

[size=3][b]03/20/13 — Workout #1[/b][/size]

[b](Power Jerk + Overhead Squat)[/b]
- 3 x 45 x (1 + 5)
- 3 x 95 x (1 + 3)
- 3 x 115 x (1 + 1)
- 135 x 1
- 165 x 0 -- [i]I got under it pretty easily but I didn't have the balance to stand up.[/i]
- 165 x (1 + 1)

I can get under it pretty easily, but I need way better balance. I feel solid in the catch, but as soon as I start rising I lose my stability.

No surprise though, I've got no practice with overhead work.

I'm going to continue practicing power jerks with overhead squats after and working on shoulder mobility, and hopefully I'll be able to break some jerk PRs soon.

[b]Front Squat[/b]
- 25 x 5
- 125 x 5
- 195 x 3
- 245 x 1
- 275 x 1 @ 9 [1]
- 280 x 1 @ 9 [3]
- 225 x 4
- 235 x 4
- 245 x 3

I haven't done these in so damn long. My form was ridiculous for 275 but I tidied it up for 280.

[b]Hip Thrust[/b]
- 135 x 5
- 235 x 5
- 245 x 5
- 255 x 8
- 265 x 5 -- [i]More emphasis on holding at the top from here on.[/i]
- 275 x 5 -- [i]Good weight. More emphasis on slow up + hold at the top (3-ct).[/i]

Not sure if I'll do 5x5 or 3x5. I'll feel it out on Sunday.

Quite a set of workouts today.

[size=3][b]03/21/13 — Workout #1[/b][/size]

Pre-squat:
- hip flexor stretch
- lacrosse ball rolling on hip and gluteus medius
- foam rolled IT band
- x-band walks

[b]Squat to Box [at parallel][/b]
- 25 x 10
- 125 x 8
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
[color=dimgrey][added box][/color]
- 395 x 1 @ 9 [3]
- 405 x 1 @ 10 [3]
- 415 x 1 @ 10 [2]
[color=dimgrey][removed box][/color]
- 325 x 2
- 330 x 2
- 335 x 2

[b]Sumo Deadlift w/ 3-Count Pause Below Knees[/b]
[color=dimgrey][added belt][/color]
[color=dimgrey][no pause][/color]
- 130 x 5
- 230 x 3
- 330 x 1
[color=dimgrey][started pausing][/color]
- 350 x 3
- 370 x 3
- 390 x 3

Used mixed grip for the paused sets. These are absolutely brutal. I was pretty winded after just 3x3. I feel good about them though. I could probably survive a small increase in weight next week.

[b]Power Shrugs (w/ Straps)[/b]
- 225 x 5
- 3 x 325 x 5

[size=3][b]03/21/13 — Workout #2[/b][/size]

[b]Bench[/b]
- 25 x 10
- 125 x 8
- 195 x 3
- 245 x 1
- 285 x 1 @ 9 [3]
- 295 x 1 @ 9 [3]
- 305 x 0 -- [i]Little too brave. Might do 280-290-XXX instead of 285-295-XXX next Thursday (and maybe this Saturday—not sure yet).[/i]
- 255 x 2
- 2 x 260 x 2

[size=3][b]03/21/13 — Workout #3[/b][/size]

[b]Push Press[/b]
- 2 x 45 x 10
- 135 x 5
- 2 x 185 x 3
- 185 x 4
Super-set with:
[b]Lateral Raise (Full ROM)[/b]
- Prehab (5 x 10lb plate x 8)
Super-set with:
[b]Behind-the-Back Band Pull Aparts[/b]
- Prehab (5 x 8)

I'm terrible at push presses, but that's one of the reasons that I'm doing them. Really inconsistent technique so far; I'm pretty surprised I managed what I did today.

The number one improvement I can make is overhead stability and comfort. I think I could've done 5 or 6 but I got exhausted balancing it and screwing around at lockout each rep.

Today's the first day affected by introducing 6x/week squatting.

[size=3][b]03/22/13 — Workout #1[/b][/size]

I dread front squats and I love front squats.

[b]Front Squat[/b]
- 2 x 25 x 5
- 125 x 5
- 195 x 3
- 245 x 1
- 265 x 1 @ 8 [3]
- 275 x 1 @ 8 [3]
- 285 x 1 @ 9 [3]
- 235 x 2
- 240 x 2
- 245 x 3

285 was easy enough, but I still haven't regained the comfort in the rack position I had before I had to stop.

I tweaked my back, so I went a little bit lighter on squats and opted out of a normal bench so that I wouldn't aggrevate it much more.

[size=3][b]03/23/13 — Workout #1[/b][/size]

Pre-squat:
- hip flexor stretch
- foam rolled IT band
- x-band walks

[b]Squat to Box [at parallel][/b]
- 25 x 10
- 125 x 5
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
[color=dimgrey][added box][/color]
- 385 x 1 @ 8 [2]
- 395 x 1 @ 8 [2]
- 405 x 1 @ 9 [2]
[color=dimgrey][removed box][/color]
- 3 x 325 x 2

Form was pretty mediocre today (GM squats). Probably because of the Front Squats yesterday. My quads were killing me by the end.

[size=3][b]03/23/13 — Workout #2[/b][/size]

[b]Flat-Back Bench w/ Legs Up[/b]
- 25 x 15
- 125 x 8
- 195 x 3
- 245 x 1
- 265 x 1 @ 9 [4]
- 270 x 0 [1] -- [i]Lost my balance at chest. Near miss.[/i]
- 260 x 1 @ 10 [3]
- 225 x 2
- 225 x 3
- 230 x 3

[b]Pendlay Row[/b]
- 3 x 180 x 12 -- [i]Lightened these for the sake of my back as well. Used a much slower tempo than usual too. I'll probably do 200 next week.[/i]
Super-set with:
[b]Long Lever Plank[/b]
- Body Weight -- 60 seconds

I was going to do 3 sets of planks but I cramped up hard again. I need to reign myself in for this isolation work until I get used to it. I held it [i]way[/i] longer than I should have.

[size=3][b]03/24/13 — Workout #1[/b][/size]

Toning down the power/squat jerks today for the sake of my back. Going for overhead volume.

[b](Snatch + Overhead Squat)[/b]
- 45 x (5 + 5)
- 3 x 95 x (3 + 5)
Super-set With:
[b](Squat Jerk + Overhead Squat)[/b]
- 45 x (5 + 5)
- 3 x 95 x (3 + 9)

A lot harder than the numbers let on, since I ended up doing over 50 overhead squats and I'm not terribly comfortable with them yet.

My quads are absolutely killing me at this point... Time to front squat!

[b]Front Squat[/b]
- 25 x 5
- 125 x 5
- 195 x 3
- 245 x 1
- 265 x 1 @ 9 [3]
- 275 x 1 @ 9 [4]
- 285 x 1 @ 9 [4]
- 290 x 1 @ 9 [4]
- 295 x 1 @ 9 [4]
- 305 x 0 -- [i]100% sure I can make this. One side of my bar clipped the pins and bounced, totally throwing me off balance and killing the attempt. Running low on time, though, so I'll have to save it for another day.[/i]
- 245 x 3
- 2 x 245 x 2

No clue why the front squats were so easy today, I was exhausted and sore going in. No complaints, though.

Back is still bothering me. It's getting better though. Still can't bench with an arch, though.

I have a feeling I might have to cut deadlifts on Thursday.

[size=3][b]03/26/13 — Workout #1[/b][/size]

Pre-squat:
- hip flexor stretch
- foam rolled IT band
- x-band walks

[b]Squat to Box [at parallel][/b]
- 25 x 10
- 125 x 5
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
[color=dimgrey][added box][/color]
- 385 x 1 @ 9 [3]
- 395 x 1 @ 8 [3]
- 405 x 1 @ 10 [3]
[color=dimgrey][removed box][/color]
- 325 x 2
- 330 x 2
- 335 x 2
- 340 x 2
- 345 x 2

[size=3][b]03/26/13 — Workout #2[/b][/size]

[b]Flat-Back Bench w/ Legs Up[/b]
- 25 x 15
- 125 x 8
- 225 x 1
- 255 x 1 @ 9 [3]
- 260 x 1 @ 9 [3]
- 265 x 1 @ 9 [4]
- 270 x 1 @ 9 [4]
- 230 x 3
- 2 x 235 x 2

[size=3][b]03/26/13 — Workout #3[/b][/size]

This workout would normally be part of Workout #2, but I had a timing problem.

[b]Sternum Pull Ups[/b]
- 3 x Body Weight x 10
Super-set with:
[b]Abs Circuit*[/b]
- Body Weight x 5 -- [i]Trying out a 'warm up' set.[/i]
- 10 x 5
- 15 x 5
- 20 x 5
*(Straight-leg sit ups w/ each arm, SL sit ups with both arms, and then V sit-ups—circuit borrowed from a Ben Rice video.)

No cramps! It's a miracle!

Awful workout today. Ton of school work to do and I just felt exhausted and worn out by the time I got around to the workout.

Biggest problem was probably not eating enough. Already felt nauseous going in.

[size=3][b]03/27/13 — Workout #1[/b][/size]

I warmed up for squat jerks but they felt awful and they were bothering my back a little too much so I cut them for today.

[b]Front Squat[/b]
- 25 x 5
- 125 x 5
- 195 x 3
- 245 x 1
- 270 x 1 @ 9 [2]
- 280 x 1 @ 9 [2]
- 290 x 1 @ 9 [2] -- [i]Not too hard but I feel dizzy and sick so I'm calling it. Form was pretty bad too. Not a bad effort all things considered.[/i]
- 245 x 2
- 235 x 2
- 225 x 2 -- [i]Really running out of energy here.[/i]

[b]Hip Thrust[/b]
- 130 x 5
- 230 x 5
- 3 x 270 x 5
Super-set with:
[b]Hanging Leg Raises[/b]
- 5 x Body Weight x 8

Still feeling off today. Not sure if it's the school work or adding a 6th squat day per week, but I've had worse.

[size=3][b]03/28/13 — Workout #1[/b][/size]

[b]Squat to Box [at parallel][/b]
- 25 x 10
- 125 x 5
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
[color=dimgrey][added box][/color]
- 385 x 1 @ 9 [3]
- 395 x 1 @ 9 [3]
- 405 x 1 @ 10 [3]
[color=dimgrey][removed box][/color]
- 3 x 335 x 2

I'm trying to slow my eccentric down a bit to see if it makes me a bit more stable in the hole. Felt pretty good today.

[b]Sumo Deadlift w/ 3-Count Pause Below Knees[/b]
[color=dimgrey][added belt][/color]
[color=dimgrey][no pause][/color]
- 130 x 5
- 230 x 3
- 330 x 1
[color=dimgrey][paused][/color]
- 360 x 3
- 380 x 3
- 400 x 3

Used a mixed grip.

[b]Power Shrugs (w/ Straps)[/b]
- 225 x 5
- 3 x 345 x 5

[size=3][b]03/28/13 — Workout #2[/b][/size]

[b]Flat-Back Bench w/ Legs Up[/b]
- 25 x 15
- 125 x 8
- 225 x 1
- 255 x 1 @ 8 [2]
- 260 x 1 @ 8 [3]
- 265 x 1 @ 9 [3]
- 270 x 1 @ 10 [3]
- 230 x 2
- 230 x 4
- 235 x 3

I dropped the push presses because I really didn't want to risk hyperextending my back (same reason that I'm not arching during bench). They should be back in next week.

Underslept and overworked today. Low expectations. Glad it's a short workout.

[size=3][b]03/29/13 — Workout #1[/b][/size]

[b]Front Squat[/b]
- 25 x 10
- 125 x 5
- 195 x 3
- 245 x 1
- 270 x 1 @ 8 [4]
- 285 x 1 @ 10 [3]
- 300 x 0 -- [i]I was probably a bit too confident going for this given the condition I'm in today, but I was pretty damn close. If I had more energy I would've been able to grind through.[/i]
- 235 x 3
- 235 x 5
- 245 x 5
Super-set with:
[b]Hanging Leg Raises[/b]
- 5 x Body Weight x 8

Higher volume on the volume sets to make up for the missed single. Mostly did the hanging leg raises because they make my back feel better.

Underslept yet again.

[size=3][b]03/30/13 — Workout #1[/b][/size]

[b]Squat to Box [at parallel][/b]
- 25 x 10
- 125 x 5
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
[color=dimgrey][added box][/color]
- 385 x 1 @ 9 [2]
- 395 x 1 @ 10 [3] -- [i]Opted out of 405+ today; 395 was easily hard enough. The fatigue is catching up with me.[/i]
[color=dimgrey][removed box][/color]
- 325 x 2
- 325 x 2
- 325 x 5
- 325 x 5

More volume to make up for the weaker singles, and because I'm ironing out squat form. I made some big strides today (as always, I really hope I remember them both explicitly and intuitively for next time).


[size=3][b]03/30/13 — Workout #2[/b][/size]

[b]Bench[/b]
- 25 x 10
- 125 x 8
- 225 x 3
- 280 x 1 @ 8 [4]
- 295 x 1 @ 9 [3]
- 300 x 0 -- [i]Pretty surprised. Should've been an 'easy' @ 10. Oh well, what can ya do.[/i]
- 255 x 3
- 260 x 3
- 265 x 2 -- [i]This was a good weight. If I'm not even more tired on Tuesday, I'll start with 265 x 2 instead of 255.[/i]

Not completely painless to arch yet, but I don't think it's doing me any harm. I was tired of feet-up benching.

[b]Hanging Leg Raises[/b]
- 3 x Body Weight x 5 -- [i]Warm up for planks.[/i]

[b]Pendlay Row[/b]
- 3 x 200 x 12
Super-set with:
[b]Long Lever Plank[/b]
- Body Weight -- 30 seconds -- [i]Limited myself to 30 seconds.[/i]
- 25 -- 29 seconds
- 25 -- 30 seconds
- 25 -- 30 seconds

[i]Still[/i] underslept. I'll try and get a good night's sleep on Monday night, but I'll probably have an all-nighter tonight (quite a rest day, eh?).

[size=3][b]03/31/13 — Workout #1[/b][/size]

[b]Front Squat[/b]
- 25 x 10
- 125 x 5
- 195 x 3
- 245 x 1
- 275 x 1 @ 9 [3]
- 280 x 1 @ 9 [3]
- 285 x 1 @ 10 [2]
- 3 x 245 x 2

[b]Hip Thrust[/b]
- 130 x 5
- 230 x 5
- 3 x 270 x 5

In other news, I got my leather wrist wraps (similar to those used by China's oly team). Going to be using them for most presses. My wrists are in **** shape from this high volume, hopefully this will help.

[img]http://i.imgur.com/mxjofkF.jpg[/img]

[size=3][b]04/02/13 — Workout #1[/b][/size]

[b]Squat to Box [at parallel][/b]
- 25 x 10
- 125 x 5
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
[color=dimgrey][added box][/color]
- 385 x 1 @ 8 [3]
- 400 x 1 @ 8 [3]
- 415 x 1 @ 9 [3]
- 425 x 1 @ 10 [2]
[color=dimgrey][removed box][/color]
- 325 x 4
- 335 x 4
- 345 x 3

Getting better control in the hole, bit by bit.

[size=3][b]04/02/13 — Workout #2[/b][/size]

By this point I've been awake for almost 24 hours and studying for a majority of it. Not a lot left in me but I still feel like givin' it hell (probably going to get more than I'm giving, but so it goes).

[b]Bench[/b]
- 25 x 15
- 125 x 8
- 225 x 3
- 280 x 1 @ 8 [3]
- 295 x 1 @ 9 [3] -- [i]Not too hard but I'm mentally exhausted so I doubt I'd make more today.[/i]
- 265 x 2
- 265 x 3
- 270 x 2

I'm pretty damn happy. Despite feeling like a truck hit me, I managed to use my bench press max from December for some light volume sets.

[b]Sternum Pull Ups[/b]
- 3 x Body Weight x 10
Super-set with:
[b]Abs Circuit*[/b]
- Body Weight x 5
- 15 x 5
- 20 x 5
- 25 x 5
*(Straight-leg sit ups w/ each arm, SL sit ups with both arms, and then V sit-ups—circuit borrowed from a Ben Rice video.)

I'm going to be shifting everything a day over, because I have to do another all-nighter and I don't want to do another set of workouts without sleeping. It's the last week of the micro and I might cut the deload a day short to offset the shift.

Yet another weird all-nighter. I think I'm mildly sick, too.

This workout looks like it's the 3rd day after the last one, but I've had a lot of 30+ hour days lately and I'm actually on the day after. It's a mess, but finals are finals, and that's how it goes. I'll be back to normal over summer.

[size=3][b]04/05/13 — Workout #1[/b][/size]

[b]Front Squat[/b]
- 25 x 10
- 125 x 5 -- [i]Some moderate hip pain, not sure why.[/i]
- 125 x 5 -- [i]Better.[/i]
- 195 x 3
- 245 x 1 -- [i]Bad form today.[/i]
- 275 x 1 @ 9 [2]
- 280 x 1 @ 9 [1]
- 285 x 1 @ 8 [2]
- 2 x 235 x 3
- 235 x 5

Bad front squats today. They felt off and were a bit painful in the hole. Was going to try for 300+ but that'll have to wait.

[b]Hip Thrust[/b]
- 130 x 5
- 230 x 5
- 3 x 270 x 5
Super-set with:
[b]Hanging Leg Raises[/b]
- 3 x Body Weight x 8 -- [i]Did these for my back again.[/i]

[size=3][b]04/06/13 — Workout #1[/b][/size]

[b]Squat to Box [at parallel][/b]
- 25 x 10
- 125 x 5
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
[color=dimgrey][added box][/color]
- 385 x 1 @ 10 [1] -- [i]Bar got caught on the pins, barely got it loose after some tugging.[/i]
- 395 x 1 @ 9 [3]
- 405 x 1 @ 10 [1]
[color=dimgrey][removed box][/color]
- 3 x 335 x 3

Terrible squats today. I had an accident w/ 325 (one side of the plates slid off and the other end whipped away—not sure how, I had collars on) and it threw me for the rest of the workout. Still had a bit of that light-headed adrenaline after finishing squats. Started coming down and feeling tired and sick in time for DLs.

[b]Sumo Deadlift w/ 3-Count Pause Below Knees[/b]
[color=dimgrey][added belt][/color]
[color=dimgrey][no pause][/color]
- 130 x 5
- 230 x 3
- 330 x 1
[color=dimgrey][paused][/color]
- 365 x 3
- 385 x 3
- 405 x 3 -- [i]Held for 15 counts on the last rep.[/i]

Used mixed grip.

[b]Power Shrugs (w/ Straps)[/b]
- 225 x 5
- 325 x 3
- 2 x 375 x 5

[size=3][b]04/06/13 — Workout #2[/b][/size]

[b]Bench[/b]
- 25 x 15
- 125 x 8
- 225 x 3
- 280 x 1 @ 9 [3]
- 290 x 1 @ 10 [2]
- 2 x 265 x 2
- 260 x 2

Still had to cut push presses for back, unfortunately. Deload next week and I should be right as rain for next micro.

A lot of bad workouts lately. Probably just the finals, but I'm worn out one way or the other.

Another all-nighter prior to today's front squats. Got eight hours of sleep after, though, so I'm not [i]too[/i] tired. Wouldn't've minded a bit more but I don't have time.

[size=3][b]04/08/13 — Workout #1[/b][/size]

[b]Front Squat[/b]
- 25 x 10
- 125 x 5
- 195 x 3
- 245 x 1
- 270 x 1 @ 8 [2]
- 275 x 1 @ 8 [3]
- 280 x 1 @ 9 [3]
- 3 x 235 x 3

[size=3][b]04/09/13 — Workout #1[/b][/size]

[b]Squat to Box [at parallel][/b]
- 25 x 10
- 125 x 5
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
[color=dimgrey][added box][/color]
- 385 x 1 @ 8 [3]
- 405 x 1 @ 9 [3]
- 425 x 1 @ 10 [3]
- 445 x 1 @ 10 [4]
[color=dimgrey][removed box][/color]
- 335 x 3
- 340 x 3
- 345 x 3

Didn't go beyond 445 because that was my goal for this micro and I kind of felt my groin complaining. Last thing I need is another 3+ weeks of rehab.

[size=3][b]04/09/13 — Workout #2[/b][/size]

[b]Bench[/b]
- 25 x 15
- 125 x 8
- 225 x 3
- 285 x 1 @ 8 [3]
- 300 x 1 @ 9 [3] -- [i]These didn't feel as good as they should have. Still going to try for a PR since it's harmless at this point.[/i]
- 315 x 0 -- [i]Not today. Hope I don't get stuck up on 315 like I got stuck on 300 for a little while.[/i]
- 265 x 2
- 2 x 255 x 2

[b]Pendlay Row[/b]
- 3 x 200 x 12

Starting my deload a day early. Losing one day of front squats and hip thrusts.
Not typical of me, but I have a [i]lot[/i] of exams looming [i]very[/i] closely and really need all the time I can get. I can make up for it once I hit summer break.

Here's my plan for the summer (starting this Wednesday, effectively). I'm going to consider either a 4th bench day or doing 3x/w speed pulls/pause deadlifts, but not until I see if I can settle into 9x/w squatting (I'll probably add the bench day first, since DL frequency complements squat frequency).

[img]http://i.imgur.com/stihDui.jpg[/img]

I'll have one plain ol' micro, then I need to think about peaking for a meet in June that I might do. I'm not too worried about the meet, but I want to try Nationals in 2014 and I need to do this meet to qualify for provincials in November which I need to do to qualify for Nationals in March/April.

The required total is 990lbs, but I'm hoping to hit ~1280 w/ 445/300/535 or something thereabouts (which should match with training maxes of about 450/330/560 by some none-too-conservative projections).

I'm also hoping of beating the CPU record of 675 @ 93kg (Junior) by the end of 2014—my last year as a Junior. I'm only about 100kg away (and I can gain about 5kg body weight without having to worry about making weight), and I've put about 110kg on my total in the last 5 months alone. Just need to recreate that across about 20 months and hope that nobody else raises the bar.

Good to be back! I'm starting 9x/week squatting.

[size=3][b]04/18/13 — Workout #1[/b][/size]

[b]Low-bar Squat[/b]
- 25 x 10
- 125 x 5
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
- 385 x 1 @ 8 [3]
- 395 x 1 @ 8 [2] -- [i]Started getting a headache around now.[/i]
- 405 x 1 @ 9 [3]
- 415 x 1 @ 10 [3]
- 425 x 1 @ 9 [4]
- 435 x 1 @ 10 [3]
- 345 x 2
- 350 x 2
- 355 x 2

435 no-box was my goal for the end of this micro. Not a bad way to start. I'll probably be too fatigued to hit a good single at the end anyway.

[size=3][b]04/18/13 — Workout #2[/b][/size]

[b]Bench (IPF Cues)[/b]
- 25 x 15
- 125 x 8
- 225 x 3
- 265 x 1 @ 9 [2] -- [i]Bench isn't feeling great today.[/i]
- 275 x 1 @ 9 [3]
- 280 x 1 @ 10 [3]
- 285 x 1 @ 10 [3]
- 290 x 0 -- [i]slipped out of the groove on the way down.[/i]
- 245 x 3
- 245 x 4 -- [i]Got a little bit more comfortable this time around.[/i]
- 255 x 3

Weird benching today, not sure why. Couldn't for the life of me get comfortable before unracking; always felt like something was wrong with my set up.

Still hoping to hit around 300 by the end of this micro. 'assuming that the set up problems today were just symptoms of an off-day.

[b]Sternum Pull Ups[/b]
- 3 x Body Weight x 10
Super-set with:
[b]Abs Circuit*[/b]
- Body Weight x 5
- 15 x 5
- 20 x 5
- 25 x 5
*(Straight-leg sit ups w/ each arm, SL sit ups with both arms, and then V sit-ups—circuit borrowed from a Ben Rice video.)

I'm a bit sick. Sore throat and a headache. Going to try drowning myself in water, should be OK.

[size=3][b]04/19/13 — Workout #1[/b][/size]

[b]Front Squat[/b]
- 25 x 10
- 125 x 5
- 195 x 3
- 245 x 1
- 275 x 1 @ 8 [4]
- 290 x 1 @ 9 [4]
- 305 x 1 @ 10 [4]
- 245 x 2
- 250 x 2
- 255 x 2

Pretty happy I made a PR while under the weather! Should have a three plate FS in no time.

[b]Hip Thrust[/b]
- 130 x 5
- 230 x 5
- 3 x 280 x 5

Got a solid glute pump after hip thrusts today.

[size=3][b]04/19/13 — Workout #2[/b][/size]

[b]ATG High-bar Squat (no belt)[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 275 x 1
- 325 x 1 @ 9 [2]
- 335 x 0 -- [i]Came up on my toes too much. Not used to using WL shoes on squats.[/i]
- 275 x 2
- 2 x 265 x 2

These were mostly an exercise in pain tolerance. I am not good at high-bar placement. First time doing it in years.

Aside from that, I need to improve on pushing through my heels with the WL shoes, and I could probably stand to utilize the bounce a bit more effectively.

[size=3][b]04/19/13 — Workout #3[/b][/size]

[b][COC][/b]
- 2 x (Tr) x 5
- (#1) x 1
- (#1.5) x 3
- (#2) x 1
- (#2.5) x 0
- 3 x (#1.5) -- coin holds to failure -- [i]26, 18, 12[/i]
- (Tr) x 10

Still a bit sick, but doing much better today.

[size=3][b]04/20/13 — Workout #1[/b][/size]

[b]Low-bar Squat[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 325 x 1
[color=dimgrey][added belt][/color]
- 385 x 1 @ 8 [4]
- 395 x 1 @ 8 [4]
- 405 x 1 @ 8 [4]
- 415 x 1 @ 9 [4]
- 345 x 3
- 355 x 3
- 365 x 2

Squats feel [b]great[/b] today. I'm sore as all hell but they're still smooth as butter.

[b]Sumo Deadlift w/ 3-Count Pause Below Knees[/b]
[color=dimgrey][added belt][/color]
[color=dimgrey][no pause][/color]
- 130 x 5
- 230 x 3
- 330 x 1
[color=dimgrey][paused][/color]
- 370 x 3
- 390 x 3
- 410 x 3 -- [i]Held for 20 counts on the last rep.[/i]

Used mixed grip. These are brutal.

[b]Power Shrugs (w/ Straps)[/b]
- 225 x 5
- 325 x 3
- 2 x 395 x 5

[size=3][b]04/20/13 — Workout #2[/b][/size]

[b]Bench (IPF Cues)[/b]
- 25 x 15
- 125 x 8
- 225 x 3
- 265 x 1 @ 9 [3]
- 275 x 1 @ 9 [3] -- [i]I really should follow this with 280 but I'm totally going to try 285.[/i]
- 285 x 1 @ 9 [2] -- [i]Still messy waiting for the start command.[/i]
- 3 x 255 x 2

My biggest problem with the IPF cues is having to wait for the start command. I'm really used to unracking and heading straight down to the chest. I hope I'll get better about it with a bit of practice.

Axed the static holds for now. Still not sure how I'd like to program them, but here isn't the spot.

[size=3][b]04/20/13 — Workout #3[/b][/size]

Starting to feel really beat up and run down by now. Just one exercise to go ...

[b]Overhead Press[/b]
- 45 x 10
- 95 x 5
- 135 x 3
- 165 x 1 -- [i]Heh. I was planning on around 5 reps. Just didn't have the energy today.[/i]
- 165 x 2 -- [i]Thought I'd give it another go. Went a bit better but I ran out of steam fast, again.[/i]
- 135 x 10

Still sick today. I'm going to limit the intensity somewhat.

[size=3][b]04/21/13 — Workout #1[/b][/size]

[b]Front Squat[/b]
- 2 x 25 x 10
- 125 x 5
- 195 x 3
- 245 x 1
- 275 x 1 @ 9 [3]
- 280 x 1 @ 9 [3]
- 285 x 1 @ 9 [3]
- 3 x 245 x 2

[size=3][b]04/21/13 — Workout #2[/b][/size]

[b]ATG High-bar Squat (no belt)[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 275 x 1
- 305 x 1 @ 8 [3]
- 315 x 1 @ 8 [3]
- 325 x 1 @ 9 [3]
- 330 x 1 @ 8 [4]
- 335 x 1 @ 9 [3]
- 305 x 2
- 305 x 1 -- [i]Screwed up the form. I'm not exactly sure how but I was way off.[/i]
- 265 x 3

Note: I meant to do 265 instead of 305 for the volume sets. Didn't notice until the third set. No wonder they were so much harder than I expected. Seems like I can probably stand to do more than 265 for volume sets, though.

Bar placement was even more painful today with the trap soreness, but I cleaned up my form a bit by focusing on pushing through the heels of the shoe.

Much healthier today! Starting my recovery. A bit of coughing and nasal pain but no sore throat.

[size=3][b]04/22/13 — Workout #1[/b][/size]

[b]Low-bar Squat[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 325 x 1
[color=dimgrey][added belt][/color]
- 385 x 1 @ 9 [3]
- 395 x 1 @ 9 [3]
- 405 x 1 @ 10 [3]
- 415 x 1 @ 10 [3]
- 355 x 2 -- [i]Volume sets feeling a bit heavy today.[/i]
- 2 x 345 x 2

[size=3][b]04/22/13 — Workout #2[/b][/size]

[b]Bench (IPF Cues)[/b]
- 25 x 15
- 125 x 8
- 225 x 3
- 265 x 1 @ 8 [4]
- 275 x 1 @ 9 [2] -- [i]Still fighting the 'start' command. I really need to stabilize better prior to the eccentric.[/i]
- 285 x 1 @ 9 [3]
- 290 x 1 @ 9 [4] -- [i]A provincial bench record if I can recreate it in a meet. Easy enough that I'm going to risk a 295 miss.[/i]
- 295 x 1 @ 9 [4] -- [i]Smooth as butter. I'd go for 300 but I'm starting to get gassed.[/i]
- 3 x 255 x 2

I'm hoping to put at least 10lbs on the prov. record (288lbs) by June, though I probably won't claim it (don't have $75 or whatever to spare).

I cut Pendlays for fear of aggravating my tweaked upper back. I'm planning on doing 3 x 225 x 5 or so from here on.

[b]Long Lever Plank[/b]
- Body Weight -- 30 seconds
- 3 x 25 -- 30 seconds

[size=3][b]04/23/13 — Workout #1[/b][/size]

[b]Front Squat[/b]
- 25 x 10
- 125 x 5
- 195 x 3 -- [i]My calves are in bad shape. Need to start some deliberate calf recovery work.[/i]
- 245 x 1
- 275 x 1 @ 9 [3]
- 280 x 1 @ 9 [3] -- [i]Front squats feeling heavy and slow today.[/i]
- 285 x 1 @ 9 [3]
- 3 x 245 x 2 -- [i]Calves are seriously killing me now.[/i]

[b]Hip Thrust[/b]
- 130 x 5
- 230 x 5
- 2 x 280 x 5
- 290 x 5

Getting better at Hip Thrusts. You just have to be careful about pacing and pelvic orientation.

I'm going to look into increasing the weight on hip thrusts next week, but I tend to have rough 2nd weeks so we'll see.

[size=3][b]04/23/13 — Workout #2[/b][/size]

[b]ATG High-bar Squat (no belt)[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 275 x 1
- 305 x 1 @ 8 [4]
- 315 x 1 @ 9 [3]
- 325 x 1 @ 10 [3]
- 275 x 2
- 2 x 275 x 3

Didn't do sledgehammer levers or steel bending as planned because they take a really long time to do and I've got an exam tomorrow morning for which I'm way behind on studying.

Survived my first week of 9x/week squatting! Wasn't so bad, but my calves are complaining.

[size=3][b]04/25/13 — Workout #1[/b][/size]

[b]Low-bar Squat[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 325 x 1 -- [i]Squats feeling a bit stiff and unbalanced today.[/i]
[color=dimgrey][added belt][/color]
- 385 x 1 @ 9 [3]
- 395 x 1 @ 10 [3] -- [i]Just not feeling right today. Off balance and sluggish.[/i]
- 405 x 1 @ 10 [1] -- [i]Clipped the pins and lost my balance. Not the end of the world.[/i]
- 355 x 2
- 345 x 2
- 335 x 2

Dropped the weight on the volume sets more than I'd've liked because I wasn't getting as clean reps on the doubles as I'm looking for.

Not a good day, not a good workout. That's fine. The big question now is whether this is a virtue of the program (and I'm in for a rough week), or it's just a bad day.

[size=3][b]04/25/13 — Workout #2[/b][/size]

[b]Bench (IPF Cues)[/b]
- 25 x 15
- 125 x 8
- 225 x 3
- 275 x 1 @ 9 [3]
- 285 x 1 @ 9 [4]
- 295 x 1 @ 10 [3]
- 3 x 255 x 3 -- [i]Stuck with the triples, they were feeling good.[/i]

Wow, no wonder I was having trouble with the start command: I am an idiot. I wasn't fully locking out after unracking. Went a lot better today when I focused on that.

I changed my set up for heels down benching and I like it a lot. Instead of setting my upper body, I set my legs then adjust my upper body. Works better for heels down than my heels up set up did.

[b]Sternum Pull Ups[/b]
- 3 x Body Weight x 10
Super-set with:
[b]Abs Circuit*[/b]
- Body Weight x 5
- 20 x 5
- 25 x 5
- 30 x 5
*(Straight-leg sit ups w/ each arm, SL sit ups with both arms, and then V sit-ups—circuit borrowed from a Ben Rice video.)

[size=3][b]04/25/13 — Workout #3[/b][/size]

I'd normally do these tomorrow but I'm going to be really short on time (probably working out fasted) so I shifted these over.

[b][COC][/b]
- 2 x (Tr) x 5
- (#1) x 1
- (#1.5) x 1
- (#2) x 1
- (#2.5) x 0
- 3 x (#3) -- cheat closed
- 3 x (#1.5) -- coin holds to failure -- 25, 17, 15
- (Tr) x 10

Had to rush the workouts today.

[size=3][b]04/26/13 — Workout #1[/b][/size]

My calves are absolutely killing me ... definitely to the point where I feel like they're negatively impacting my strength.

[b]Front Squat[/b]
- 25 x 10
- 125 x 5
- 195 x 3
- 245 x 1
- 275 x 1 @ 9 [3]
- 285 x 1 @ 10 [3]
- 290 x 1 @ 10 [3]
- 3 x 245 x 2

The pain of every single rep is unreal. I really need to figure out what to do about my calves.

[b]Hip Thrust[/b]
- 130 x 5
- 230 x 5
- 280 x 5
- 290 x 5
- 300 x 5

Still feeling good about these. I'm really nailing my form lately compared to when I started.

[size=3][b]04/26/13 — Workout #2[/b][/size]

Only a 40 minute break between these and my front squats. I usually aim for a few hours of rest if I have time.

[b]ATG High-bar Squat (no belt)[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 275 x 1
- 305 x 1 @ 9 [2] -- [i]Calves especially problematic in the hole when I literally hit them with my thighs. Killing my speed in the hole.[/i]
- 310 x 1 @ 10 [2]
- 315 x 1 @ 9 [2]
- 3 x 275 x 2

[size=3][b]04/27/13 — Workout #1[/b][/size]

[b]Low-bar Squat[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 325 x 1
[color=dimgrey][added belt][/color]
- 385 x 1 @ 8 [2]
- 395 x 1 @ 9 [3]
- 405 x 1 @ 9 [3]
- 415 x 1 @ 10 [3]
- 3 x 355 x 2

[b]Sumo Deadlift w/ 3-Count Pause Below Knees[/b]
[color=dimgrey][added belt][/color]
[color=dimgrey][no pause][/color]
- 130 x 5
- 230 x 3
- 330 x 1
[color=dimgrey][paused][/color]
- 375 x 3
- 385 x 3
- 415 x 3 -- [i]Held for 20 counts on the last rep.[/i]

Used mixed grip.

[b]Power Shrugs (w/ Straps)[/b]
- 225 x 5
- 325 x 3
- 2 x 405 x 5

[size=3][b]04/27/13 — Workout #2[/b][/size]

[b]Bench (IPF Cues)[/b]
- 25 x 15
- 125 x 8
- 225 x 3
- 275 x 1 @ 7 [4]
- 285 x 1 @ 8 [4]
- 300 x 1 @ 8 [4] -- [i]Shockingly easy. I would try 305 but, unfortunately, I'm out of time. Damn it.[/i]
- 2 x 265 x 2
- 270 x 2

The new set up and lock out while waiting for the start command is paying dividends. 12lbs on the current provincial record and I've already hit my goal for the end of the micro! (Since I already got it, I might try for 315 or 320 touch and go at the end instead.)

[size=3][b]04/27/13 — Workout #3[/b][/size]

Going to do lighter overhead press today to try to work on form (particularly by keeping a posterior or neutral pelvic tilt).

[b]Overhead Press[/b]
- 2 x 25 x 10 -- [i]Too lazy to set up weight jumps since I already had the other bar loaded for 135, so I just did a bunch of sets with a bar that was lying around. Shame on me.[/i]
- 135 x 11
- 135 x 12 -- [i]Little too sloppy on the last set. Sort of an ego thing.[/i]
- 135 x 9 -- [i]Ran out of steam over-analyzing my form (which I'm fine with).[/i]

[size=3][b]04/28/13 — Workout #1[/b][/size]

Calves are doing better today but still hurting my lifts.

[b]Front Squat[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 275 x 1 @ 8 [3]
- 285 x 1 @ 9 [3]
- 295 x 1 @ 9 [3]
- 300 x 1 @ 10 [2]
- 2 x 245 x 2
- 245 x 3 -- [i]Calves are the worst while repping, but I wanted to give my body what-fer.[/i]

[size=3][b]04/28/13 — Workout #2[/b][/size]

[b]ATG High-bar Squat (no belt)[/b]
- 25 x 10
- 125 x 5
- 225 x 3 -- [i]Not feeling great today. Sloppy in the hole and slow over all.[/i]
- 275 x 1
- 305 x 1 @ 9 [2] -- [i]Leaned too far forward.[/i]
- 315 x 1 @ 9 [3]
- 325 x 1 @ 10 [3]
- 2 x 275 x 2
- 275 x 5

I've been having some pain unracking as well as some biceps pain during high bar squats. During the sets today I figured out that it was because my elbows weren't back far enough. I fixed it but because of the change I was a bit out of the groove (that's why I ended up too far forward on 305). None the less, it's good progress. I still have bad form for Olympic squats but I'm improving it bit by bit.

Last night I worked up to a CoC #2.5 attempt, then I did a triple cheat-close of #3. Didn't feel like logging it.

[size=3][b]04/29/13 — Workout #1[/b][/size]

Hips felt a bit tight today.

[b]Low-bar Squat[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 325 x 1
[color=dimgrey][added belt][/color]
- 385 x 1 @ 9 [3]
- 395 x 1 @ 10 [3] -- [i]Really slow in the hole today. I think I'm just tired.[/i]
- 405 x 1 @ 10 [3]
- 3 x 355 x 2

I rode a lot of my squats too low today, but I don't mind. An extra inch or two won't kill me and I was pretty tired.

[size=3][b]04/29/13 — Workout #2[/b][/size]

[b]Bench (IPF Cues)[/b]
- 25 x 15
- 125 x 8
- 225 x 3
- 280 x 1 @ 8 [3]
- 295 x 0 -- [i]Should've figured my bench would take a hit with how bad squats were today.[/i]
- 280 x 1 @ 9 [3]
- 275 x 1 @ 8 [3]
- 3 x 265 x 2

And to think, I was hoping to hit 305 today . . . heh. So it goes. Just goes to show how important peaking properly is going to be for my next meet while I'm doing this kind of programming.

[b]Pendlay Rows[/b]
- 230 x 6
- 2 x 230 x 8

Pendlays were less strict as inspired by Ben Rice. Goal was to explosively pull the weight off the floor.

[b]Long Lever Plank[/b]
- Body Weight -- 30 seconds
- 2 x 25 -- 30 seconds
- 25 -- 40 seconds

[size=3][b]04/30/13 — Workout #1[/b][/size]

[b]Front Squat[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 275 x 1 @ 8 [3]
- 285 x 1 @ 8 [2]
- 295 x 1 @ 10 [3]
- 245 x 3
- 250 x 3
- 255 x 3

God, I love front squats. They [i]feel[/i] the best to do out of all the squats. (Calf pain or no, though I'd much rather do without.)

[b]Hip Thrust[/b]
- 130 x 5
- 280 x 5
- 290 x 5
- 300 x 5

[size=3][b]04/30/13 — Workout #2[/b][/size]

Extremely short on time so I cut a lot of the warm up. I really, really, really shouldn't be lazy with my warm ups because of how much damage my hips are taking, but I'd rather not skip the workout. I won't make a habit of it.

[b]ATG High-bar Squat (no belt)[/b]
- Body Weight x 10
- 25 x 5
- 225 x 3
- 275 x 1
- 305 x 1 @ 8 [3]
- 315 x 1 @ 8 [3]
- 325 x 1 @ 9 [3]
- 330 x 1 @ 9 [3] -- [i]Not bad despite the extremely short rests. I'm slowly cleaning up my form. My latest concern is hip position in the hole alongside a proper heel balance.[/i]

No time for volume sets. I sorry :(.
This whole work out is a [i]rare[/i] exception in diligence. I am hyper-anal about my workouts but this bull**** is better than missing a workout entirely.

[size=3][b]04/30/13 — Workout #3[/b][/size]

[b]Steel Bending[/b]
- (Spiraled 60d) x 1
- (60d) x 1
- (IM Blue Nail) x 1
- (IM Red Nail) x 0 -- [i]8" leather, got maybe 5 degrees in it.[/i]
- (IM Red Nail) x 0
- (IM Red Nail) x 1 -- [i]12" leather, guess I regressed somewhat.[/i]

I forgot how much bending hurts.

[b]Side Lever w/ 10lb Sledgehammer (In)[/b]
- 3 x 12 -- hand's length down

[b]Side Lever w/ 10lb Sledgehammer (Out)[/b]
- 3 x 12 -- hand's length down

[b]Front Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- at head

[b]Forward Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- hand's length down

[b]Overhead Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- three hands' length down

[b]Back Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- four hands' length down

[b]Fingerwalks (one hand) w/ 10lb Sledgehammer[/b]
- 3 x full length

[b]Fingerwalks (one hand) on a Plate[/b]
- 3 x (5lb plate) x 8

[size=3][b]05/01/13 — Workout #1[/b][/size]

[b]Low-bar Squat[/b]
- 2 x 125 x 5
- 225 x 3
- 325 x 1
[color=dimgrey][added belt][/color]
- 385 x 1 @ 10 [1]
- 395 x 1 @ 9 [3]
- 405 x 1 @ 9 [3]
- 3 x 355 x 2

Squats felt awful today. Really stiff and awkward. I almost lost my balance walking the weight out a few times.

I suspect how I felt today is a mix between the accumulated fatigue of squatting 9x/week and losing the groove with the rest day yesterday.

[size=3][b]05/01/13 — Workout #2[/b][/size]

[b]Bench (IPF Cues)[/b]
- 25 x 15
- 125 x 8
- 225 x 3
- 275 x 1 @ 8 [3]
- 285 x 1 @ 9 [3] -- [i]Not a bad rep. Not sure if I've got 295 in me or not.[/i]
- 290 x 1 @ 10 [2] -- [i]I notice I have this minor (occasional) form problem where I hit the chest, pause, and my elbows slip a bit out of position. Not the end of the world but it definitely sneaks off maybe 5lbs from my max.[/i]
- 3 x 265 x 2

[b]Sternum Pull Ups[/b]
- Body Weight x 10
- 10 x 8 -- [i]It's actually really hard to add weight for sternum pull ups, because there's so much movement that the weight ends up swinging around and hitting junk and even my back.[/i]
- 10 x 8

I probably won't be weighting these unless I figure out a less destructive way to do so.

Super-set with:

[b]Abs Circuit*[/b]
- Body Weight x 5
- 20 x 5
- 25 x 5
- 30 x 5
*(Straight-leg sit ups w/ each arm, SL sit ups with both arms, and then V sit-ups—circuit borrowed from a Ben Rice video.)

I mislabelled yesterday's workouts as May 1st instead of 2nd. No big deal.

[size=3][b]05/03/13 — Workout #1[/b][/size]

[b]Front Squat[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 275 x 1 @ 8 [3]
- 290 x 1 @ 8 [3]
- 300 x 1 @ 9 [2] -- [i]Feel like going for 310 today, though it's a long shot.[/i]
- 310 x 1 @ 8 [3] -- [i]No idea why this was so easy, but it was surprisingly easy for a PR.[/i]
- 320 x 1 @ 9 [3] -- [i]Hot damn.[/i]
- 330 x 0 -- [i]Hit the pins on one side and the bar got caught. Next time.[/i]
- 255 x 2
- 2 x 260 x 2

Huge PR today (last PR was 305 two weeks ago). No idea where it came from but I hope my PL squat is enjoying similar increases.

[b]Hip Thrust[/b]
- 280 x 5
- 290 x 5
- 290 x 5

[size=3][b]05/03/13 — Workout #2[/b][/size]

Only had a 30 minute break after front squats, so low expectations on the back squats today.

Extremely short rests today.

[b]ATG High-bar Squat (no belt)[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 275 x 1
- 305 x 1 @ 9 [3]
- 315 x 1 @ 10 [3] -- [i]Quads feel weak, no surprise.[/i]
- 325 x 1 @ 9 [3]
- 275 x 3
- 280 x 3
- 285 x 5 -- [i]Went extra hard to make up for the lack-luster singles.[/i]

It might seem weird that my front squat and back squat are so close, but I'm still learning how to do ATG high bar form correctly, and they always follow front squats which obviously kills strength (sometimes a bit too closely, like today—I like to get a few hours between the two sessions if I have time).

Based on my experience with PL squats mid-cycle, I think I've got at least 365 or 370 in me, but I don't plan on taking the time to actually test Oly squats until I think I've got 405.

[size=3][b]05/03/13 — Workout #3[/b][/size]

[b][COC][/b]
- 2 x (Tr) x 5
- (#1) x 1
- (#1.5) x 1
- (#2) x 1
- (#2.5) x 0
- 3 x (#3) -- cheat closed
- 3 x (#1.5) -- coin holds to failure -- [i]19, 14, 10[/i]
- (Tr) x 10

I might shift my workout tomorrow one day over (to Sunday). I'll be celebrating my brother's birthday and, based on circumstances, probably severely underslept.

On the plus side, in order to peak for the meet in June, I need to shift my workouts three days over, so moving the workout tomorrow will actually help my mid-run programming.

[size=3][b]05/04/13 — Workout #1[/b][/size]

[b]Low-bar Squat[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 325 x 1
[color=dimgrey][added belt][/color]
- 385 x 1 @ 8 [3]
- 395 x 1 @ 9 [3]
- 405 x 1 @ 10 [2] -- [i]Went too deep.[/i]
- 415 x 1 @ 10 [2]
- 3 x 355 x 2

I have a hard time not squatting too deep when I'm tired.

[b]Sumo Deadlift w/ 3-Count Pause Below Knees[/b]
[color=dimgrey][added belt][/color]
[color=dimgrey][no pause][/color]
- 130 x 5
- 230 x 3
- 330 x 1
[color=dimgrey][paused][/color]
- 380 x 3
- 400 x 3
- 420 x 3 -- [i]Held for 20 counts on the last rep.[/i]

Used mixed grip. These are insanely difficult with the pause.

[b]Power Shrugs (w/ Straps)[/b]
- 225 x 5
- 325 x 3
- 2 x 415 x 5

[size=3][b]05/04/13 — Workout #2[/b][/size]

[b]Bench (IPF Cues)[/b]
- 25 x 15
- 125 x 8
- 225 x 3
- 275 x 1 @ 8 [3]
- 285 x 1 @ 8 [3]
- 295 x 1 @ 10 [3]
- 265 x 2
- 2 x 270 x 2

[size=3][b]05/04/13 — Workout #3[/b][/size]

More form work.

[b]Overhead Press[/b]
- 2 x 25 x 10
- 2 x 135 x 10
- 135 x 12

Overhead press form was a bit sloppy today so I limited the reps. I really need to keep myself from letting my lumbar spine round at all.

Had a rough morning and not a lot of sleep, so I had low expectations for the squats today.

[size=3][b]05/05/13 — Workout #1[/b][/size]

[b]Front Squat[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 280 x 1 @ 9 [3]
- 290 x 1 @ 9 [3]
- 300 x 1 @ 10 [3]
- 255 x 2
- 245 x 2
- 235 x 2

[size=3][b]05/05/13 — Workout #2[/b][/size]

[b]ATG High-bar Squat (no belt)[/b]
- 25 x 10
- 125 x 5
- 225 x 1
- 275 x 1
- 305 x 1 @ 10 [2] -- [i]Lost hip position.[/i]
- 315 x 1 @ 9 [3] -- [i]Better.[/i]
- 325 x 1 @ 10 [3]
- 3 x 275 x 2

[size=3][b]05/06/13 — Workout #1[/b][/size]

[b]Low-bar Squat[/b]
- 2 x 25 x 5
- 125 x 5
- 225 x 3
- 325 x 1
[color=dimgrey][added belt][/color]
- 385 x 1 @ 8 [3]
- 405 x 1 @ 9 [3]
- 425 x 1 @ 10 [3] -- [i]I really shouldn't, but I'm going to go for 445 because it's the end of the cycle and it won't kill me if I fail (as long as I don't injure myself).[/i]
- 445 x 1 @ 9 [3]
- 3 x 345 x 2

I wanted to try 455 but I didn't have enough room on my bar. I need to buy new plates.

My hips are kinda killing me now. It's basically perpetual with this frequency, but I'm really feeling it now. Glad I've got a deload coming up.

[size=3][b]05/06/13 — Workout #2[/b][/size]

[b]Bench[/b]
- 25 x 15
- 125 x 8
- 225 x 3
- 285 x 1 @ 8 [3]
- 300 x 1 @ 8 [3] -- [i]Pretty easy single, but I'm not sure about 315. Going for it anyway for the same reason I did w/ squats.[/i]
- 315 x 0 -- [i]About 2/3rds up. I'll try again first day back from the deload.[/i]
- 3 x 265 x 2

I'm beginning to think that I've got a bit of a mental/landmark block with 315. My pause bench is getting stronger but my TNG remains the same. I'm not worried until my pause bench stalls, though.

I'll probably try 315 again first day back from the deload, then do another cycle of IPF-style pause bench.

[b]Pendlay Rows[/b]
- 3 x 250 x 5

[b]Long Lever Plank[/b]
- Body Weight -- 30 seconds
- 25 -- 30 seconds
- 25 -- 35 seconds
- 25 -- 40 seconds

[size=3][b]05/07/13 — Workout #1[/b][/size]

[b]Front Squat[/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 280 x 1 @ 9 [3]
- 290 x 1 @ 9 [3]
- 300 x 1 @ 10 [3]
- 3 x 245 x 2 -- [i]I want to go heavier on the volume sets, but my calves are actually excruciating. I'm totally in my pain cave for every rep (sorry Starrett).[/i]

[b]Hip Thrust[/b]
- 3 x 280 x 5

[size=3][b]05/07/13 — Workout #2[/b][/size]

[b]ATG High-bar Squat (no belt)[/b]
- 125 x 5
- 225 x 1
- 275 x 1
- 310 x 1 @ 9 [3]
- 320 x 1 @ 10 [2] -- [i]Clipped the pins.[/i]
- 330 x 1 @ 10 [3]
- 275 x 2
- 285 x 2
- 295 x 2

[size=3][b]05/07/13 — Workout #3[/b][/size]

[b]Steel Bending[/b]
- (Spiraled 60d) x 1
- (IM Blue Nail) x 1
- (IM Red Nail) x 1 -- [i]10" leather wraps on top of the IMs.[/i]

Agony. Absurdly painful. Might do 10" again next time and just try to bend it faster.

[b]Side Lever w/ 10lb Sledgehammer (In)[/b]
- 3 x 12 -- hand's length down

[b]Side Lever w/ 10lb Sledgehammer (Out)[/b]
- 3 x 12 -- hand's length down

[b]Front Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- at head

[b]Forward Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- hand's length down

[b]Overhead Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- three hands' length down

[b]Back Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- four hands' length down

[b]Fingerwalks (one hand) w/ 10lb Sledgehammer[/b]
- 3 x full length

[b]Fingerwalks (one hand) on a Plate[/b]
- 3 x (5lb plate) x 8

Alright, that's it for my first cycle with the new frequency. Glad I survived it without any injuries. Looks like 9x/week squatting to a max is doable. Not going to increase the frequency of squats any more just yet. I am going to rethink my approach to bench, perhaps. Either a different progression to max, more volume sets, or an exercise variation. Might add speed pulls or some other form of deadlift work as well.

Either way, I know that I can handle more work. I'm just not quite sure what work I want to add yet.

Next session will be my 550 deadlift attempt and then some curls, probably around Sunday. Until then, I get a few days to rest up and prepare.

[size=3][b]05/11/13 — Workout #1[/b][/size]

[b]Sumo Deadlift[/b]
- 135 x 5
- 245 x 3
[color=dimgrey][added belt][/color]
- 335 x 1
- 425 x 1
- 500 x 1 -- [i]Easy.[/i]
- 550 x 0

No luck, maybe next time. (Not doing alternate attempts to avoid overexerting during the so called 'deload'.)

On the plus side, I'm sure I can open with at least 500. No risk of missing or even hitching.

[b]Barbell Curl[/b]
- 3 x 100 x 12

Extremely frustrating set of workouts today with a change in my set up.

I switched from standard plates to Olympic plates and I'm having a hard time.
I hope I'll get used to it, but for now, when I unrack I can feel the plates spinning and I'm off balance throughout the entire lift. Because of this lack-of-balance, I was basically doing pause squats and my benches are out of the groove.

Either way, competitions are with Olympic bars, not standard, so I'll basically have to get used to it one way or another.

Not letting it get me down though. I'll just have to grind through until I get used to it.

[size=3][b]05/13/13 — Workout #1[/b][/size]

[b]Low-bar Squat[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 385 x 1 @ 9 [2]
- 405 x 1 @ 9 [3]
- 425 x 0 -- [i]Spent way too long in the hole.[/i]
- 335 x 3
- 345 x 3
- 355 x 3

I can live with feeling off balance as I squat, but the most annoying thing at the moment is that my set up feels off too. As I stand preparing to descend, something feels wrong. It's really throwing me.

[size=3][b]05/13/13 — Workout #2[/b][/size]

[b]Bench[/b]
- 45 x 12
- 135 x 8
- 225 x 3
- 285 x 1 @ 8 [2] -- [i]The press itself is easy, but I'm having stability problems as mentioned above w/ squat.[/i]
- 295 x 1 @ 8 [2]
- 305 x 0 -- [i]Way off balance.[/i]
- 290 x 1 @ 9 [3]
- 255 x 3
- 260 x 3
- 265 x 3
- 270 x 2

This is rough. I'm getting my ass kicked way harder than I expected by the switch.

When I do manage to get in the groove, the lift is easy (295 was an 8/10 difficulty), but I just can't seem to nail it.

For example, on some sets, I'll unrack and one side will spin and cock my wrist back, killing my position.

[b]Pull Ups[/b]
- 30 x 8
- 35 x 8
- 40 x 8
- 45 x 10
Super-set with:
[b]Abs Circuit*[/b]
- Body Weight x 5
- 20 x 5
- 25 x 5
- 30 x 5
*(Straight-leg sit ups w/ each arm, SL sit ups with both arms, and then V sit-ups—circuit borrowed from a Ben Rice video.)

[size=3][b]05/14/13 — Workout #1[/b][/size]

[b]Front Squat[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 300 x 1 @ 9 [3]
- 310 x 1 @ 9 [3]
- 320 x 1 @ 10 [3]
- 245 x 3
- 255 x 3
- 265 x 3

[size=3][b]05/14/13 — Workout #2[/b][/size]

[b]ATG High-bar Squat (no belt)[/b]
- 45 x 8
- 135 x 5
- 225 x 1
- 275 x 1
- 315 x 1 @ 8 [2] -- [i]Up on toes a bit.[/i]
- 325 x 1 @ 8 [3] -- [i]Still on my toes a bit, but much better.[/i]
- 335 x 1 @ 10 [3]
- 275 x 3
- 285 x 3
- 295 x 3

For some reason I can handle the new bar/plates with front squats and Olympic squats without too many problems.

[size=3][b]05/14/13 — Workout #3[/b][/size]

[b][COC][/b]
- 2 x (Tr) x 5
- (#1) x 1
- (#1.5) x 1
- (#2) x 1
- (#2.5) x 0
- 5 x (#3) -- cheat closed
- 3 x (#1.5) -- coin holds to failure -- 24, 10, 7
- (Tr) x 10

[b]Finger Extensions[/b]
- 3 x IronMind Green Band x 20

Well, hell, I broke my last extensor band. Not thrilled with the longevity of these, but maybe I'm doing something wrong here.

[size=3][b]05/15/13 — Workout #1[/b][/size]

[b]Low-bar Squat[/b]
- 45 x 10
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 385 x 1 @ 8 [3]
- 395 x 1 @ 9 [3]
- 405 x 1 @ 10 [3]
- 415 x 1 @ 10 [3]
- 3 x 345 x 2

Felt a bit better today. In hindsight I was too vertical on Monday before descending.

[b]Sumo Deadlift[/b]
[color=dimgrey][added belt][/color]
- 155 x 5
- 245 x 3
- 325 x 1
- 405 x 3
- 435 x 3
- 465 x 3

God damn.

God damn.

Had to lion-roar that last rep up. I'm in agony and it hurts so good.

[b]Power Shrugs (w/ Straps)[/b]
- 3 x 335 x 5

[size=3][b]05/15/13 — Workout #2[/b][/size]

[b]Bench[/b]
- 45 x 12
- 135 x 8
- 225 x 3
- 280 x 1 @ 8 [3]
- 290 x 1 @ 9 [3]
- 300 x 1 @ 10 [3]
- 255 x 3
- 260 x 3
- 265 x 3
- 270 x 2 -- [i]Wanted to go for 3, but my mid-back cramped during the second rep.[/i]

I noticed that I have more trouble unracking with an Olympic bar/plates, and that's my biggest roadblock at the moment.

Working on it, slowly but surely.

[size=3][b]05/15/13 — Workout #3[/b][/size]

[b]Overhead Press[/b]
- 45 x 10
- 115 x 3
- 2 x 145 x 8
- 145 x 9

Probably do 150 next week. Don't feel like pushing much past x8.

[size=3][b]05/16/13 — Workout #1[/b][/size]

My calves are back in agony mode. I was hoping my calves would've adjusted by this cycle.

[b]Front Squat[/b]
- 45 x 10
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 295 x 1 @ 9 [3]
- 305 x 0
- 290 x 1 @ 8 [3] -- [i]I really wanted to quit singles after the last one because of the pain, but I really want to get at least three solid singles.[/i]
- 300 x 1 @ 8 [3]
- 310 x 1 @ 9 [3]
- 245 x 3
- 255 x 3
- 265 x 3

Volume sets are the hardest part now, because the pain is worst at the end of a rep and you have to do a few more.

Also one of my first experiments with dropping weight on the singles and reapproaching a max. Worked really well this time (I'm pretty shocked), I'll keep that in mind.

[size=3][b]05/16/13 — Workout #2[/b][/size]

[b]ATG High-bar Squat (no belt)[/b]
- 135 x 5
- 225 x 3
- 275 x 1
- 315 x 1 @ 8 [3]
- 325 x 1 @ 8 [3]
- 335 x 1 @ 10 [3]
- 275 x 3
- 285 x 3
- 295 x 3

Might try 340 on a good day.

Feeling pretty beat up today. The fatigue is catching up to me.

[size=3][b]05/17/13 — Workout #1[/b][/size]

[b]Low-bar Squat[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 385 x 1 @ 8 [3]
- 395 x 1 @ 9 [3]
- 405 x 1 @ 10 [2] -- [i]Really bad balance.[/i]
- 380 x 1 @ 9 [3]
- 345 x 3
- 355 x 3
- 365 x 3

Something's off with my position in the hole today but I can't quite figure out why.

Part of it is definitely exhaustion. I realized during the volume sets that I was being a little too timid and soft all over to get a really stable squat.

[b]Speed Pulls w/ Doubled Mini Bands[/b]
- 155 x 3
- 245 x 3
[color=dimgrey][added bands][/color]
- 3 x 305 x 3

The speed pulls are a bit too much for now. I might have to cut them until I adapt more to the stress of the rest of the program.

I'm in a lot of pain right now. Hips and quads.

[size=3][b]05/17/13 — Workout #2[/b][/size]

[b]Bench[/b]
- 45 x 12
- 135 x 8
- 225 x 3
- 280 x 1 @ 8 [3]
- 290 x 1 @ 9 [3]
- 300 x 0 -- [i]Painfully close. Lost elbow position on the way up.[/i]
- 285 x 1 @ 8 [3]
- 295 x 1 @ 9 [2]
- 300 x 0 -- [i]Painfully close again.[/i]
- 255 x 3
- 260 x 2
- 255 x 2

Still having trouble unracking with the Olympic bar. Really hard not to lose position relative to a standard bar for some reason.

[b]Pendlay Rows[/b]
- 3 x 245 x 5

Cut the planks because I ran out of time.

Busy day tomorrow and I won't be able to sleep much, so I'll probably take it easy on the singles.