Overhead Press, Back & Curls

Last workout of 2012!

Overhead Press

92/8
132/8
152/5,5,5
172/1
132/10

Chins

7,7,7,7,7

Pendlay Rows

163/8,8,8,8

* Some guy randomly came up to me after my first set and said, "those are bad for you, bro." I responded with, "that's OK." He followed with, "I've seen so many guys throw their backs out doing those." I didn't acknowledge that statement and kept going through my sets. I'd be surprised if he even knows what a Pendlay Row is.

Poundstone Curls

42/70 (PR!)

Bench Press, Squat, Deadlift

After eating like an absolute fool over Christmas, it was time to get back to pumping iron tonight. I decided to do the Big 3 on the first day back.

Bench Press

137/10
187/5
227/5,5,5,5,4

Squat

133/10
183/5
223/4
273/3
293/2
313/1
323/1,1

Deadlift

223/5
273/3
323/2
343/5

Smolov Jr. Bench Press Testing- 3 PRs Set!!!!!

Smolov Jr. Bench Press- Testing Day

Prior to tonight, my bench press PR was 258 pounds. After the 3 week Smolov Jr. Bench Press program, I vigorously state that the 258 pound PR has been shattered. Here are the results:

132/5
182/3
222/1
242/1
262/1 (PR) Went up real easy. So easy, in fact, that I double checked to make sure that I loaded 262 on the bar.
267/1 (PR) More difficult than 262, but it went up smoothly.
272/1 (PR) Extremely difficult. Almost failed at the top, but I managed to push through.

This marks a 14 pound PR after a 3 week bench press program!! To say I am excited about that would be a gross understatement.

DB Shoulder Press

60/10
75/9
85/5

Lat Pulldown Machine

110/20,20,15,20,15

Abs

Hanging Knee Raises: 20,20
Standing Side Bends: 45lb. plate/20,20 

Legs, Curls, Abs

I worked out in my old gym in Danbury, CT tonight. Saw three of my old gym buddies. I loved working out/hanging out with those guys when I used to live there. Fun times and it's always great catching up with the fellas.

Squat

45/10
135/10
185/5
225/4
275/3
295/2
315/1
245/8,8,8

Hamstring Machine

137.5/10
150/6,7

DB Lunges

50/8,8

EZ Bar Curls

60/30,30

Abs

Planks: 90 seconds (PR), 60 seconds
Standing Side Bends: 45 lb. plate/25,25

Smolov Jr. Bench Press- Final Day

Smolov Jr. Bench Press, Week 3, Day 4

135/15
230/3,3,3,3,3,3,3,3,3,3

* Ended on a high note- this was a great session. I hope it continues on the testing day.

* I will test my 1RM on Thursday. Stay tuned. Hoping for an increase!

Smolov Jr. Bench Press & Deadlift

Smolov Jr. Bench Press, Week 3, Day 3

132/15
182/5
215/4,4,4,4,4,4,4,4

Deadlift

223/15
333/4

* The 223/15 took a lot out of me..... what a grinder.

Smolov Jr. Bench Press, Pendlay Rows, Pull Ups, Abs

Smolov Jr. Bench Press, Week 3, Day 2

137/15
187/5
205/5,5,5,5,5,5,5

Pendlay Rows

168/10,10,10

Pull Ups

4,4,4,4,4

* Much more difficult doing these after Pendlay Rows.

Abs

Planks: 80 seconds, 73 seconds
Standing Side Bends: 50/20,20

Smolov Jr. Bench Press, Squat, Curls, Abs

Smolov Jr. Bench Press, Week 3, Day 1

137/15
190/6,6,6,6,6,6

Squat

137/10
237/10,10
258/6
283/3
290/2

* The 10 rep sets at 237 were nice and tough.

Hamstring Machine

140/10,10

Poundstone Curls

42/65 (tied a PR)

* Haven't done these in a while. I could barely lift my arms up after the set.

Abs

Ab Wheel: 20, 20
Roman Chair Side Bends: 30/12,12

Smolov Jr. Bench Press

Smolov Jr. Bench Press, Week 2, Day 4

135/12, 185/5
225/3,3,3,3,3,3,3,3,3,3

Happy with this session. Last week, I wasn't able to do the prescribed 10 sets of 3 reps at 217. I thought it was due to primarily to lack of food.

Prior to today's workout, I made sure that I ate a good amount, and the results were great. Lesson learned.

Smolov Jr. Bench Press & Deadlift

Smolov Jr. Bench Press, Week 2, Day 3

132/12, 182/4
210/4,4,4,4,4,4,4,4

Deadlift

223/15, 323/5, 273/10

* Felt really strong tonight.

Smolov Jr. Bench Press, Pendlay Rows, Chins, Abs

Smolov Jr. Bench Press, Week 2, Day 2

137/15, 177/5
200/5,5,5,5,5,5,5

Pendlay Rows

168/10,9,9

Chin Ups

8,8,8

Abs

Hanging Knee Raises: 20,20
Roman Chair Side Bends: 30 lb. DB/12,12

Smolov Jr. Bench Press, Squat, Curls, Abs

Smolov Jr. Bench Press, Week 2, Day 1

132/15
185/6,6,6,6,6,6

* As hard as 217 was on Day 4 of Week 1 is how easy today's session was.

Squat

138/10, 228/10, 228/10, 253/6, 278/2, 278/3

* The sets of 228 for 10 felt great. I felt weak on the first set of 278, but strong on the second set. Maybe I didn't rest long enough before the first set.

Hamstring Machine

140/10,9

Curls

Seated Incline: 35 lb. DB/13, 10

Abs

Planks: 80 seconds, 70 seconds (both sets felt good and were not as hard as they should have been)
Roman Chair Side Bends: 25 lb. DB/12,12

Smolov Jr. Bench Press

Smolov Jr. Bench Press, Week 1, Day 4

137/15
217/3,3,3,3,3,3,2,2
212/2,2

The goal for today was 10 sets of 3 at 217. I ran out of gas on the 7th set. My best guess as to why is that I didn't eat much prior to the workout. Also, this workout was done less than 24 hours after yesterday's bench press workout.

For next weekend, I am going to workout Friday night and Sunday morning. I realize that means I will be doing consecutive sessions on Thursday and Friday, but I think I'll be able to deal with consecutive days on the 7 and 8 sets over the 8 and 10 sets. Further, the Friday night/Sunday morning routine will not really alter the consecutive day format.

I will also make sure to eat more next Sunday morning.

Today was disappointing, but at least I am pretty sure why it happened. We'll see how next week plays out.

Smolov Jr. Bench Press, Deadlift, Abs

Smolov Jr. Bench Press, Week 1, Day 3

137/15
202/4,4,4,4,4,4,4,4

Deadlift

133/8, 223/5, 313/5, 363/1

Abs

Hanging Knee Raises: 20,20
Standing Side Bends: 30/20, 35/20

Smolov Jr. Bench Press, Back, Abs

Smolov Jr. Bench Press, Week 1, Day 2

137/13
192/5,5,5,5,5,5,5

Pendlay Rows

188/5,5,5

Pull Ups

5,5,5

Abs

Planks: 75 seconds, 60 seconds
Roman Chair Side Bends: 22.5 lb. DB/12,12

Smolov Jr. Bench Press, Squats, Curls, Abs

Tonight marked the first day of my three week Smolov Jr. bench press program. I used 252 as my max weight for the calculator, even though my true max is 258. I chose 252 because I am pretty confident that I could bench that weight even on an off night. My level of confidence is not that high with 258. Smolov Jr. requires bench pressing 4 times per week in the following pattern: bench day, off day, bench day, off day, bench day, bench day, off day. After three weeks of this pattern, the lifter tests his or her one rep max. The theory is that the one rep max should increase pretty significantly. We shall see.

I will not being doing any shoulder press work during the Smolov Jr. program because my shoulders are going to be worked a good amount, bench pressing 4 days per week.

Smolov Jr. Bench Press, Week 1, Day 1

177/6,6,6,6,6,6

Squat

133/10, 223/8, 273/3,3,3,3

Hamstring Machine

135/10,10

EZ Bar Curls

80/15, 10

Abs

Hanging Knee Raises: 20,20,15
Roman Chair Side Bends: 20 lb. DB/12,12,12

Squat, Bench Press, Deadlift, Pendlay Rows

Boy, did my body need that week's rest. I felt great during tonight's workout. I can't remember the last time that I did a squat or a deadlift without feeling a tweak somewhere. Too bad this fresh feeling won't last once I start getting back into it.

I decided to do the major movements tonight since I will be traveling again during Thanksgiving weekend and won't be able to lift again until next Tuesday, which is when I will start the Smolov Jr. bench press template.

Squat

47/10, 138/10, 228/5, 258/5, 278/3,3,3

Bench Press

132/10, 182/5, 222/5,5,5,5,4

Deadlift

133/5, 223/5, 273/3, 323/3, 373/1

Pendlay Rows

193/3,3,3

Training & Outlook for the next month

While it may look like I have been slacking lately when it comes to lifting weights, the truth of the matter is that I am still pretty banged up. My back is not fully healed and I have recently started to feel something in my right knee.

In addition, I am going on a couple of short trips in the next two weeks. I will be sworn in to the D.C. Bar this Friday and will be spending most of Thanksgiving weekend with my father in Cape Cod. As such, my lifting will be pretty limited over the next two weeks. Time permitting, I will do some high rep stuff in the hotel gym over the weekend. Next week, I plan on lifting per regular on Tuesday. While at the Cape, I plan on chopping fire wood with an ax, which will be a good cardio workout. It should be noted that my basketball playing will not be compromised, as I don't plan on missing any sessions.

While this time off will likely cause some strength loss, I hope it is enough to finally get me back to 100%. My goal after Thanksgiving weekend is to run Smolov Jr. for the bench press until right around Christmas. I'd also like to squat and deadlift again during that same time period.

Once the New Year hits, I will start a new template.

Tonight's session was as follows:

Behind the Neck Press (Sitting)

97/12, 107/10, 122/8, 132/5, 142/5, 147/7,7,6

Bodyweight Pull Ups & Chin Ups (Alternating)

Pull Ups: 6
Chin Ups: 8
Pull Ups: 4
Chin Ups: 7
Pull Ups: 4
Chin Ups: 6

EZ Bar Curls

70/20,16

Abs

Planks: 70 seconds, 70 seconds
Roman Chair Side Bends: 20 lb. DB/15,15

Legs & Incline Press

In an effort to make sure that my back continues to heal, I decided to do some non-squat and non-deadlift leg exercises today.  I had a great workout.

Leg Press

2 45lb. plates on each side/20
3/10
4/10
5/8
6/6
7/3
7/3
7/5
2/20

Hamstring Machine

130/12,12

Lunges 

50lb. DB in each hand/8 reps each leg X 2

Incline DB Press

75/10
85/7
95/5
100/3
100/3
65/15

Behind the Neck Press, Pull Ups, Curls, and Abs

Behind the Neck Press (Standing)

47/15, 98/12, 118/7, 138/5, 138/5, 138/4, 108/12

Pull Ups (Bodyweight)

5,5,5,5,5

* Haven't done these in a while. They felt smooth.

EZ Bar Curls

65/20, 65/15, 70/13

* Can't remember the last time I curled with the EZ Bar. Decided to mix things up.

Abs

Planks: 60 seconds, 60 seconds

Roman Chair Side Bends: 10lb. dumbbell/12,12,12

I was going to try timed sit ups again, but I couldn't find anywhere in the gym sufficient enough to hold my feet in place. I will have to stick to doing these at home.
 

Bench Press & Pendlay Rows

Bench Press

47/21, 137/5, 187/3, 227/2, 237/1, 217/5,5,5,5,4 (failed halfway through the 5th rep)

Incline DB Press

70/16, 85/4

Pendlay Rows:

188/5, 188/5, 193/5, 193/3, 193/3

Video- Pendlay Rows: 188/5

Video- Pendlay Rows: 193/3

Sit Ups

35 in 1 minute; improvement of 1 from yesterday.

Saturday Training

My back felt good for the last two days, so I decided to test it today.

Sit Ups

Traditional sit ups- as many as I could do in one minute. This is the standard used in the FBI PT test.

I haven't done a traditional sit up in years, and my abs aren't the strongest, so I wasn't anticipating a great number per FBI standards.

Set 1: 29
Set 2: 34 (done about 30 minutes after Set 1)

* This is my starting point. I plan on building on these numbers to see how well I could do v. FBI standards.

Pause Squats

42/10, 133/10, 223/5, 273/1, 258/5,4,1

* Back tightened up again with the set of 223. This is so frustrating.

Behind the Neck Press- Standing

98/12,12,12,12,12,12

Hamstring Machine

125/12,12

Pressing

Hurricane Sandy hit over the weekend, but I managed to sneak a workout in today in spite of that.  I am still waiting for my back to heal, meaning that I will not be squatting or deadlifting this week. While my lower back now seems healed, the right side of my upper back now aches.  I wish I knew what the cause was. Perhaps it's how I sit on my couch, perhaps it's how I sleep, perhaps it's how I sit in a car, I just don't know. What I do know, though, is that this is very frustrating. In an effort to fully heal, I will not lift again until Sunday.

Bench Press

137/5, 157/4, 187/3, 212/5,5,5,5,5

Incline DB Press

70/18 (was going for 20, peaked at 18)

Behind the Head Standing Overhead Press

97/12,10,10,8 (first time doing this exercise; had planned on doing 6 sets, but had to stop after 4 due to the aforementioned back pain)

Hanging Knee Raises

20,20,20

Some Deadlifting, et al

I've been working with a slight tweak in my lower back for the better part of two weeks. It hasn't been enough to stop me from training, but it has been enough to bother me. After today, I am reluctantly leaning towards taking a full week off from deadlifting and squatting in the hopes that it will fully heal.

Deadlift

133/5, 223/4, 273/3, 313/2, 363/1

* Really felt the back tweak during the sets of 273, 313, and 363. I had originally planned on finishing up with a set of 5 at 323, but after the single at 363, I knew that was not a smart idea.

Poundstone Curls

42/65 (PR!)

Hanging Knee Raises

20, 20, 20

Pressing

Workout from last night:

Bench Press

132/5, 182/4, 222/2, 242/1, 252/1, 210/5, 210/5, 210/5, 202/5, 182/8

Incline DB Press

80/8, 80/6

Overhead Press (Standing)

133/7, 133/7, 133/6

Fatigue really started to kick in on the second set of inclines and continued through all of the OHP sets. 

Hodge Podge

Pause Squats

138/5, 168/4, 198/3, 218/2, 228/1, 238/1, 258/1, 188/5, 188/5

Hack Squats

188/8, 198/8

Pendlay Rows

188/5, 188/5, 188/5

Chin Ups

Bodyweight/8
12.5 lb. DB/5
15 lb. DB/5
15 lb. DB/5
20 lb. DB/5 total reps- dumbbell kept falling off, so I had to stop and re-position it

Curls

Seated DB curls: 30/15, 30/13

Abs

Planks: 60 seconds, 60 seconds, 80 seconds

Squats & Bench Press

Pause Squats

42/10, 133/5, 183/5, 223/3, 253/5

Bench Press

42/10, 132/5, 162/4, 192/3, 222/1, 242/1

negatives with 282/1,1,1

back to regular bench pressing: 260/0 (attempted PR, fail)

Reverse Grip Bench Press

182/10

Incline DB Press

80/11

Deadlift & Overhead Press

Deadlift

135/8, 225/5, 275/3, 315/5, 345/3, 345/3

Hamstring Curl Machine

120/12, 120/12

Overhead Press

42/20, 92/8, 143/8, 153/5, 153/5, 153/5, 133/11

Upper Body

Pendlay Rows

138/10, 158/7, 168/8, 173/6, 188/5, 188/5, 188/5

Chin Ups

Bodyweight/7

10 + belt/5,5,5,5,5

Barbell Curls

68/20, 68/14

Hanging Knee Raises

22, 17

Hanging Knee Raises Left & Right

11, 11

Squat & Reverse Grip Bench Press

Pause Squat

47/10, 138/5, 188/3, 228/2
248/5,5,5,5,5

Reverse Grip Bench Press

* First time doing the exercise

47/10, 137/10, 157/10, 177/7, 187/5, 197/6

* Finished up with a set of 10 chin ups @ bodyweight.

Bench Press

Yankees playoff games have been preventing me from running a regular template. I have something in mind that I will start up once the season ends. But, for now, I am lifting and doing cardio when I am able to.

Today, I decided to do some volume with triples on the bench press, my weakest exercise.

47/10, 137/5, 187/3, 207/1

227/3, 227/3, 227/2, 217/3, 217/3, 217/3, 217/3, 212/3, 212/3, 207/3

Lower Body

Pause Squat

42/10, 133/5, 183/4, 223/3, 253/2, 278/1, 248/5

Deadlift

183/5, 233/4, 273/3, 323/2, 373/1

Hamstring Curl Machine

115/12, 115/12

Overhead Press

42/15, 92/8, 133/12, 153/5

Hanging Knee Raises

30,22,18

Squats & Upper Body

Pause Squats

47/10, 138/5, 188/3, 238/5x5 (getting used to pausing)

Bench Press

138/5, 178/3, 202/5x5

DB Incline Press

75/12, 75/11

Chin Ups

25+belt/3,3,3,3
Bodyweight/10

Pendlay Rows

163/8, 168/8 (good form; getting stronger on these)

Poundstone Curls

42/45 (no PR tonight; ran out of gas) 

Lower Body

I have been told by Craig Hirota that it appears I do not use enough hip drive during squats.  According to Paul Carter, doing pause squats should alleviate this problem.  Therefore, I will be doing pause squats for the foreseeable future.

Pause Squats

138/7, 188/4, 228/3, 258/2, 278/1, 278/1, 228/3, 228/5

* Felt a tweak in my lower back on the first set of 278 while paused. This greatly affected the rest of my workout, especially deadlifts.  It's only a minor tweak, so I should be healed relatively quickly.  I will chalk it up to not really knowing the exercise yet, and will anticipate that it will stop occurring as I get used to the motion.

Deadlifts

183/5, 223/4, 273/3, 323/2

* Really felt my lower back on the sets of 273 and 323, so I stopped.

Leg Curls- Hamstring Machine

110/12, 110/12

Overhead Press

133/11, 133/11

Hanging Knee Raises

25, 20, 15

Upper Body

Only lifting twice this week, due to an upcoming weekend trip to New Orleans. (Go Chargers!!)

As a result, I am doing one day of upper body and one day of lower body.

Bench Press

135/5, 155/4, 185/3, 205/2, 225/1, 245/1, 185/12, 225/2

DB Incline Press

75/14, 70/12

Chin Ups

I did weighted chin ups for the first time in a while.  I loaded a weight belt, so in actuality, the weights were a little higher than what is listed below, as I did not take into account the weight of the belt, which is unknown.

Bodyweight/5, 5/4, 10/3, 15/2, 25/1, 35/1, 45/1, BW/10

Pendlay Rows

158/8, 163/8 (good form)

Poundstone Curls

42/61 (PR) 

Strong 15 Testing Week: Deadlift & Bench Press

Deadlift

Two weeks ago, I failed at 364.  I sought out the advice of powerlifter Craig Hirota, who told me that I wasn't using my hips at all. So, today, I put his advice to the test and blew away my initial goal of deadlifting 383.

133/5, 223/3, 273/1, 323/1, 363/1, 383/1, 403/1

I finally cracked the 400 pound deadlift barrier, and I can't thank Craig enough!!!

Bench Press

Unfortunately, my bench press testing didn't go nearly as well as the deadlift.  My 1RM going into this round of Strong 15 was 258. I failed to set a new PR tonight.

132/5, 182/2, 222/1, 242/1, 262/0, 260/0

I came really close to hitting 262... really close.....just couldn't lock it out. I used all of my energy in my attempt at 262, that when I tried 260, I had nothing left, and only made it halfway.

Conclusion

After this Strong 15 cycle, my numbers look like this:

Squat: 343
Overhead Press: 183
Deadlift: 403
Bench Press: 258*

*I'll call it 258, since that was what it was at the start of this program and since I came about as close as one could come to hitting 262.

Strong 15 Testing Week: Squat & Overhead Press

Tonight called for 1RM testing in the squat and overhead press.  Unfortunately, I only managed 2.5 hours of sleep last night, and I was wondering all day how I would do tonight because of that. I tried to not let it bother me, figuring it was out of my control. A contributing factor to this lack of sleep was that I had it in my mind that I needed to have a good night's rest because of tonight's testing. Once I started thinking like that, I was a dead man, as I kept saying to myself, "gotta get to sleep, gotta get to sleep", and never really did.

The weight I used for my squat at the start of this program was 338. In reality, that was probably a little bit higher than what I should have used.

Tonight's results:

Squat

42/10, 133/3, 183/2, 223/1, 273/1, 313/1, 333/1

Testing Weight: 343/1

343 was a difficult single and I really had to battle to get it, and I ultimately did. Unfortunately, I wasn't able to tape my session tonight because there were too many people around my area. Going solely by feel, then, I felt like the rep was solid. The depth felt good and it was a true grinder, so I think this is representative of my true 1RM.

All in all, I gained 5 pounds in my squat since the start of this program. That doesn't sound like much, but it is still a positive result for someone that takes a long time to increase strength. As alluded to above, my 338 start was likely a little suspect, too, so the 5 pound increase is actually probably more than 5 pounds.

What I need to work on going forward: hip drive- still not driving as much as I should be.

Overhead Press

My true 1RM going into this program was 177.
I hit a 1RM of 181 during Week 9 of this program, even though the 1RM wasn't supposed to be tested at that point. As I said in that post, however, I felt good that night, so I decided that I would not waste that feeling.

Tonight's results:

42/10, 92/3, 133/1, 158/1, 173/1

Testing Weight: 183/1

183 is a new true PR! 6 pound increase from the start of the program. Another true grinder of a rep that felt good.

On Thursday, I will test my 1RM in the deadlift and bench press.

Strong 15- Week 10: Light Week

Squat

178/5

Deadlift

193/5

Bench Press

137/5

Press

95/5


Next week is 1RM testing week!!!!!

Strong 15- Week 9: Overhead Press

Press

95/5, 108/4, 127/3, 140/2, 155/1, 165/1, 174/1, 159/6, 181/1 (PR)

I was scheduled to do 159/8-12 reps, but I was spent after the 6th rep. This made me pretty upset, especially in light of yesterday's deadlift failure. I didn't want to walk away from shoulder presses on that note, so I decided to try a PR tonight.  On March 24, 2012, I posted a video of myself failing at a 181 pound shoulder press.  So, I decided to try 181 tonight. This time, I was able to do it.

Video- 181/1

Chin Ups

7,7,7,7,7
8,8,9

Pendlay Rows

158/8, 153/8

Poundstone Curls

42/57 (PR)

There are now two weeks left in the Strong 15. Next week, there will only be one day of lifting, where I will do 1 set of 5 reps at 50% of my desired 1RM in the bench press, overhead press, squat, and deadlift.

The week after that, I will test new PRs in all four of those exercises.

I will then take a week off from lifting after that, and start again the following week.  So, in the next 3 weeks, there will not be very much lifting.

* Regarding my deadlift form, Craig Hirota, of www.firebirdfitness.com, offered me some great advice. He informed me that I've been doing stiff legged deadlifts (as opposed to conventional) because I don't lower my hips at all.  Lowering my hips should increase my conventional deadlift a good amount, so I am looking forward to that.  I don't know how much it will increase when I test my 1RM in two weeks, however, as I am not used to lowering my hips. Hopefully, the learning curve won't be too long or difficult.

Strong 15- Week 9: Squat & Deadlift

Squat

179/5, 208/4, 243/3, 269/2, 315/1, 322/1, 334/1

Video- 334/1

Deadlift

192/5, 236/4, 268/3, 306/2, 337/1, 345/1, 364/0, 337/3

* Upset that I wasn't able to pull 364. I tried twice, but failed both times.

Videos- 364/FAIL, 337/3

Strong 15- Week 9: Bench Press

Week 9 is the last week of the Strong 15 cycle. Next week is basically an off week, as I will only do 1 set of 5 reps at 50% of my 1RM goal in the bench press, squat, deadlift, and overhead press. Two weeks from now is when I will test my 1RM in the aforementioned exercises. After that, I will start a new training regimen.

Squat

42/15, 133/5, 183/3, 223/3, 273/1, 313/1 

Bench Press

134/5, 155/4, 182/3, 202/2, 222/1, 236/1, 249/1, 228/6

My 1RM goal two weeks from now is 268.  In order to "be assured" of hitting that weight, the program calls for doing 228 for 8-12 reps. I was barely able to do 6 tonight.  As such, I am not very confident that I will be able to bench 268.  However, I am also not very surprised because bench press has always been very difficult for me to improve in. Therefore, I will have to be content with any PR that I may hit.  (My current PR is 258.)

Incline Press

Dumbbells:  75/15, 70/15

Pull Ups

7,7,7

Hanging Knee Raises 

17,14,15

Strong 15- Week 8: Overhead Press

Press

95/5, 108/4, 127/3, 140/2, 150/1, 159/1, 168/1, 150/8

Chin Ups

7,7,7,7,7
9,9,8

Pendlay Rows

166/8 (too heavy, I couldn't touch my shirt with the bar)
156/10 (good set)

Poundstone Curls

45/53 (PR)

Used a 45 pound bar instead of the usual 42 pound bar and ended up doing one more rep than last week.

Strong 15- Week 8: Squat & Deadlift

Squat

179/5, 208/4, 243/3, 269/2, 286/1, 316/1, 322/1

* Both 316 & 322 went up well tonight. Best squat session in a while. Maybe it's because I squatted on Tuesday, maybe it's because I ate well today, maybe it's both, maybe it's neither. In any event, I'm happy.

Deadlift

192/5, 236/4, 268/3, 306/2, 325/1, 337/1, 356/1, 325/3

* 356 went up smoothly. I was concerned about it going into the workout because I haven't deadlifted that much weight in a while. If 364 goes up similarly next week, I'll be one content individual.

Hack Squat

191/8,8

Strong 15- Week 8: Bench Press

I have decided to add some sets of light squats to the beginning of this workout, so that I am now squatting twice per week.

Squat

47/15, 138/5, 208/3, 258/2, 258/5

Bench Press

134/5, 155/4, 182/3, 202/2, 214/1, 228/1, 242/1, 214/7

Incline Press

Dumbbells:  70/15, 70/15

Pull Up/Push Up/Abs Pyramid

Pyramid A) No rest:
1/2/3
2/4/6
3/6/9
4/8/12
3/6/9
2/4/6
1/2/3
 
Pyramid B) No rest:
1/2/3
2/4/6
3/6/9
2/4/6
1/2/3 

Pyramid C) No rest:
1/2/3
2/4/6
1/2/3

* An overall good workout. The pyramid is a killer. As far as bench press, 214/7 is one rep lower than the recommended rep range of 8-12. I tried my best for 8, but I wasn't able to get there. Next week calls for 228/8-12. We shall see........

Strong 15- Week 7: Overhead Press

Bodyweight: 220


Press

94/5, 108/4, 127/3, 140/2, 148/1, 155/1, 165/1, 140/10

Chins

7,7,7,7,7
8,8,8

Pendlay Rows

158/8,8

Poundstone Curls

42/52 (new PR!!)

Strong 15- Week 7: Squat & Deadlift

Squat

179/5, 208/4, 243/3, 269/2, 279/1, 297/1, 315/1
    Again, 315/1 was harder than I would have liked to it to be. It's pretty frustrating because I feel that I was squatting the heavier weights better under the Texas Method. I am starting to wonder if my body needs to squat more. In any event, I will keep going and find out my one rep max results in about a month.

Deadlift

153/5, 192/4, 236/3, 268/2, 306/1, 325/1, 345/1, 306/3
    As bad as I feel about squats is as good as I feel about deadlifts. This was a great session.

Hack Squat

183/10, 188/8
    Progress continues.

 

Swimming

75 minutes:

200 yd swim
100 yd kick
100 yd pull
10x50 yd alternating swim & backstroke
200 yd pull
20x25 yd swim, backstroke, and kick- random
100 yd pull
100 yd swim

Swimming makes me far and away more hungry than any other type of exercise I do.

My finger feels better, so I anticipate going back to basketball next week.

Strong 15- Week 7: Bench Press

Bench Press

134/5, 155/4, 182/3, 201/2, 212/1, 222/1, 236/1, 202/10
* Solid session

Incline Press- Dumbbells

65/15, 75/11, 65/12
* Haven't done DB presses in a very long time, so I wasn't sure where to start for 15 reps. The first set of 65 went up pretty easily 15 times. I will start with 70s next week.

Pull Up/Push Up/Abs Pyramid

I decided to do two mini pyramids instead of failing in the middle of a large one.

Pyramid A) No rest:
1/2/3
2/4/6
3/6/9
4/8/12
3/6/9
2/4/6
1/2/3
 
Pyramid B) No rest:
1/2/3
2/4/6
3/6/9
2/4/6
1/2/3

These were both extremely challenging.

Swimming

70 minutes:

300 yd- swim
2x50 yd- kick
2x75 yd- swim
2x50 yd- kick
2x75 yd- swim
200 yd- pull
200 yd- swim
2x100 yd- swim
200 yd- swim

Strong 15- Week 6: Overhead Press

I had a big birthday party last night. Much alcohol was consumed. The result: major hangover when I woke up at 9 this morning. Another added bonus was that I woke up with severe lower back pain for reasons I do not know. 

Prior to said hangover & back pain, my plan was to do overhead presses, chins, Pendlays, and curls today. As I was nursing the hangover with a lot of water and icing my back throughout the morning and early afternoon, I figured that I would skip the gym today and take care of the aforementioned workout tomorrow. But, this made me upset. I didn't want to cut into tomorrow's cardio workout (which will hopefully be swimming again, as I continue to recover from my finger injury).

So, at 2pm, I decided that I would go to the gym at 3 and see if I could make it through today's scheduled workout. I also went in knowing that I would replace chins with lat pulldowns because there would be no way that I would make it through 8 sets of chins. Certain things you try, and maybe you make it, which is awesome. Other things, like chins in this case, you just wave the white flag from the get go.

The workout went well, all things considered. My back was not an issue at all. It's almost as if working out cured most of the pain. I really have no complaints about today's session, taking into account what I was working with.

Press

91/5, 106/4, 124/3, 137/2, 151/1, 160/1, 169/1, 146/9

Lat Pulldowns

* I haven't done this exercise in over a year and a half, as it's been replaced with chin ups and pull ups.
* Used the 5x7, 3x10 chin up format

160/7, 170/7, 170/7, 170/7, 170/7, 150/10, 160/10, 160/10

Pendlay Rows

153/8,8

Poundstone Curls

42/47

* I really wanted to go for 50 today, but came up a little short.
* 47 was a true max because I failed at my first attempt at the 47th rep and barely was able to do it on my second attempt.

Strong 15- Week 6: Squat & Deadlift

Squat

174/5, 202/4, 237/3, 261/2, 306/1, 313/1, 323/1
*323 was harder than I wanted it to be. Sigh.

Deadlift

187/5, 224/4, 261/3, 298/2, 328/1, 336/1, 347/1, 298/3
* Solid deadlifting session

Hack Squat

178/9, 183/8
* These continue to feel good.

Swimming

A few posts ago, I mentioned how I injured my finger during basketball. While I have been able to lift through the injury, basketball has been a no go. I don't know how long I will be out, but it will be for the foreseeable future.

Since I find the treadmill and other cardio machines incredibly boring, I decided to ask a swimmer friend of mine to put a workout together for me.  Keep in mind that I haven't swam in probably 15-20 years, so I really have no clue what I'm doing in the pool.  However, I decided to try it out.


In 75 minutes, I did the following:

   300 yard warm up (regular swimming)
   4 x 50 yd kick (on your back, kicking)
   500 yd pull (put something between your legs, use only your arms)
   1 x 200 yd (regular swimming)
   2 x 100 yd (regular swimming)
   1 x 200 yd (regular swimming)
   4 x 50 yd  (regular swimming)

This kind of workout felt much different than lifting weights or playing basketball.  It was strange to feel worn out without sweating or feeling beat up. I was also extremely hungry at the end of the swim, and couldn't wait to get home to eat some Chobani.  While some of the longer sessions (300 yard warm up & 500 yard pull) were tedious, I still preferred them to treadmill work.

My game plan is to swim for conditioning until I am able to play basketball again.

Strong 15- Week 6: Bench Press & Pull Up/Push Up/Abs Pyramid

Bench Press

132/5, 152/4, 179/3, 197/2, 218/1, 231/1, 245/1, 210/8
* Disappointed that I only managed 8 reps of 210. I was hoping to do at least 10.

Incline Press

157/14, 137/15

Pull Up/Push Up/Sit Up Pyramid (PT Pyramid by Stew Smith)
 
The goal here is to do a no rest pyramid of pull ups, push ups, and sit ups as follows:

1 pull up, 2 push ups, 3 sit ups,
2 pull ups, 4 push ups, 6 sit ups,
3 pull ups, 6 push ups, 9 sit ups,
4 pull ups, 8 push ups, 12 sit ups,
5 pull ups, 10 push ups, 15 sit ups,
6 pull ups, 12 push ups, 18 sit ups,
5 pull ups, 10 push ups, 15 sit ups,
4 pull ups, 8 push ups, 12 sit ups,
3 pull ups, 6 push ups, 9 sit ups,
2 pull ups, 4 push ups, 6 sit ups,
1 pull up, 2 push ups, 3 sit ups.

I didn't even come close to completing this, but I did the best I could. I've always had back issues while doing sit ups, so I modified that part of the pyramid to either crunches or leg raises. (I just call them "abs" below.)

My results were:

1 pull up, 2 push ups, 3 abs,
2 pull ups, 4 push ups, 6 abs,
3 pull ups, 6 push ups, 9 abs,
4 pull ups, 8 push ups, 12 abs,
5 pull ups, 10 push ups, 5 abs.

REST

4 pull ups, 8 push ups, 7 abs,
3 pull ups, 6 push ups, 9 abs,
2 pull ups, 4 push ups, 6 abs,
1 pull up, 2 push ups, 3 abs.

My abs are by far my weakest link. If this was only a pull up/push up pyramid, I would have had a much better shot of coming close to completing it. The abs were killing my back after a while. I ran out of gas after the 5/10/5 set, so I needed to stop for a couple of minutes.

In any event, this is my starting point and I will try to improve each week. Maybe I will one day complete the pyramid as written.

Strong 15- Week 5: Overhead Press

Press

91/5, 106/4, 124/3, 137/2, 146/1, 155/1, 164/1, 137/11

Chins

7,7,7,7,7
9,8,8

Pendlay Rows

148/8, 153/8

Curls

Poundstone: 42 pound bar for 45 reps

Strong 15- Week 5: Squat & Deadlift

Two things were working against me tonight going into the workout:

      - another night of crappy sleep
      - I jammed my right middle finger during basketball last night pretty badly. I've had this injury numerous times in the past, so I know how to treat it.  Part of the treatment is taping the injured finger to one of the neighboring, non-injured fingers.  As such, I am now required to grip the barbell with two fingers taped together- not a very easy task. I was wondering all day if I would be able to deadlift tonight.

 Despite both of the aforementioned, I ended up having a very good workout. The grip took some getting used to, especially as the weight increased, but I managed. This injury will take quite some time to heal, so I hope I can continue with the Strong 15 as planned. I will continue to follow the schedule as written, and will only worry about failure if it occurs.

Squat

174/5, 202/4, 237/3, 261/2, 278/1, 306/1, 313/1

Deadlift

187/5, 224/4, 261/3, 298/2, 317/1, 328/1, 336/1, 280/3

Hack Squat

168/10, 178/8

Strong 15- Week 5: Bench Press

This was a below average workout. I think it's because my sleep hasn't been great for the last few days.

Bench Press

132/5, 152/4, 179/3, 197/2, 210/1, 224/1, 237/1, 197/10

Incline Press

152/15, 137/14
  * Decided to try a heavier weight for 15 on the first set and back it up with a lighter weight for 15 on the second set. I missed the last set by 1 rep.

Pullups

6,6,6+1+1
  * Felt weak on these.

Abs

Planks: 60 seconds, 60 seconds, 75 seconds 

 

Strong 15- Week 4: Overhead Press

Press

91/5, 106/4, 124/3, 137/2, 144/1, 151/1, 160/1, 127/12

Chins

7,7,7,7,7
9,8,8
  The last few reps of the set of 9 were done rest-pause style.
  All reps of the first set of 8 were done rest-pause style.
  The final set of 8 was done regular style.

Pendlay Rows

143/8, 148/8

Curls

Alternating Hammer: 30/10, 35/8

Strong 15- Week 4: Squat & Deadlift

Squat

174/5, 202/4, 237/3, 261/2, 271/1, 289/1, 306/1
* Last two sets were below average. I did them, but they didn't feel right for whatever reason.

 Deadlift

149/5, 187/4, 224/3, 261/2, 298/1, 317/1, 328/1, 261/3
* All sets felt great

Hack Squats

158/10, 168/10
* Getting the hang of these and really feel the quads.

Strong 15- Week 4: Bench Press

Bench Press

132/5, 152/4, 179/3, 197/2, 208/1, 218/1, 231/1, 184/12

Incline Press

142/15,15

I finally did 15 reps on the second set!!!!!!

Pullups

7,7,7

Abs

Planks: 60 seconds, 60 seconds, 70 seconds

Strong 15- Week 3: Overhead Press

Press

89/5, 103/4, 120/3, 133/2, 147/1, 156/1, 165/1, 141/10

Chins

7,7,7,7,7
8,8,8

Pendlay Rows

143/8,9

Curls

Standing- 42 pound bar: 83/9,8 

Strong 15- Week 3: Squat & Deadlift

Squat

169/5, 196/4, 230/3, 254/2, 297/1, 304/1, 314/1

Deadlift

182/5, 218/4, 254/3, 290/2, 319/1, 327/1, 338/1, 290/3

Hack Squat

143/10,10

Video- Hack Squat: 143/10

Normally, I play basketball twice a week for conditioning. I added a little more to that this week by running two miles yesterday prior to basketball and another mile today after the above workout.  I've been feeling more motivated than usual lately regarding conditioning, so I am going to take advantage of that extra motivation for however long it lasts.

Strong 15- Week 3: Bench Press

Both of the flat benches were taken when I arrived at the gym tonight, so I ended up starting with pullups. I was able to do 8 pullups in my first set, which is a personal record. When I was finished with pullups, the flat benches were empty.

Pullups

8,7,6

Bench Press

129/5, 150/4, 175/3, 193/2, 214/1, 227/1, 240/1, 206/10
* After I racked the weight, I felt like I could have done another rep at 206, so I am a little disappointed.

Incline Press

142/15,13
* Still can't seem to get past 13 reps on the second set. It's frustrating.

Abs

Planks: 60 seconds, 60 seconds, 60 seconds 

Strong 15- Week 2: Overhead Press

Press

89/5, 103/4, 120/3, 133/2, 142/1, 150/1, 159/1, 133/11

Chins

7,7,7,7,7,7,8,7 (inching closer to doing 10 reps each on the final three sets)

Pendlay Rows

138/9,9

Curls

Seated Incline DB: 30/12,10

Strong 15- Week 2: Squat & Deadlift

Squats

169/5, 196/4, 230/3, 254/2, 270/1, 297/1, 304/1

Deadlifts

182/5, 218/4, 254/3, 290/2, 309/1, 319/1, 327/1, 272/3

Barbell Hack Squats

133/10, 10
* First time doing the exercise, crossing my fingers that my form is good.

Video- Hack Squats: 133/10

Strong 15- Week 2: Bench Press

Bench Press

129/5, 150/4, 175/3, 193/2, 206/1, 219/1, 232/1, 193/11

Incline Press

142/15, 142/13
I thought I would do 142/15 for the second set, as the first set of 15 was easy.  However, I stalled on the 14th rep, sadly enough.

Pullups

7,6,6

Ab Wheel

12,12,12

Strong 15- Week 1: Overhead Press

Press

89/5, 103/4, 120/3, 133/2, 140/1, 147/1, 156/1, 124/12

Chinups

Bodyweight: 7,7,7,7,7,7,7,6
The goal is to do 5 sets of 7 and 3 sets of 10. The 5 for 7 were no problem, but I am going to have to work my way up to the 3 for 10. As you can see, I wasn't even close to getting 10 for the last 3 sets.

Pendlay Rows

138/8,8

Curls

Seated Incline DB: 30/10, 10

Strong 15- Week 1: Squat & Deadlift

Squat

169/5, 196/4, 230/3, 254/2, 264/1, 281/1, 297/1

Deadlift

145/5, 182/4, 218/3, 254/2, 290/1, 309/1, 319/1, 254/3

Leg Press

360/8, 360/10

Strong 15- Week 1: Bench Press

Tonight marks the beginning of the new training philosophy, based on Paul Carter's Strong 15, Man Maker Template which is set forth in his new book, Strength Life Legacy.

This template is run for 11 weeks, with the goal of setting new personal records on the bench press, deadlift, squat, and overhead press.

My numbers at the start of this program are:

Bench Press: 258
Deadlift: 363
Squat: 338
Overhead Press: 177

My goals for each at the conclusion of this program are:

Bench Press: 268
Deadlift: 383
Squat: 358
Overhead Press: 187

Each week consists of three workouts. I will bench press one night, squat & deadlift one night, and overhead press one night. Every workout also contains assistance work, which be logged throughout.

I kicked off the program with bench press tonight, and the workout proceeded as follows:

Bench Press

129/5, 150/4, 175/3, 193/2, 204/1, 214/1, 227/1, 180/12

Incline Press

142/15, 142/13 (The goal is to do 2 sets for 15 reps each, so I came up a little short on the second set.)

Pullups

6,6,6

Abs

3 sets of 10 reps each on the ab wheel

Squats & Overhead Press

Squats

Warm Up: 42/10, 133/5, 223/3, 253/3
Work Sets: 283/5,5,5,5,5

Video- Squats: 283/5

Overhead Press

Warm Up: 42/10, 92/6, 133/4
Work Sets: 158/5,5,5

Video- Press: 158/5

* Finished up the workout with 3 sets of reverse curls on the Max Rack machine.
* I only had about 5 hours of sleep last night and was exhausted from the beginning of the workout throughout. It was extremely difficult and I had to battle a great deal in order to complete it.

Maxing out on Bench Press & Deadlift

Bench Press

Tonight was the night to put Paul Carter's original Strong 15- bench press to the test.  Going into the program, my max was 252.  I was able to set a new PR tonight at 258 pounds! While it is only a 6 pound gain, benching has always been so difficult for me to make gains in, so I am very happy with the results.

132/5, 182/1, 222/1, 237/1, 247/1, 252/1 (old PR), 258/1 (new PR)
I tried 261 but stalled out at the halfway point. Despite that, I am pumped about 258 because that is what I had programmed in as my goal for a new max.

Starting weight for the next template commencing next week: 258.

Deadlift

133/5, 223/3, 313/1, 343/1, 363/1

I came in a little lower than what I had planned.
Reasons why:
     - two back tweaks in the last couple of months have caused me to deadlift less frequently
     - have not deadlifted heavy in a while and am not used to the weight

Starting weight for the next template commencing next week: 363.


    

Chins, Curls, Abs

Chinups

15/6
25/4
25/4
35/3

Curls

73/13,11,11
*Used 42 pound bar

Abs

Decline Crunches: 3 sets of 11 each   

Back Training & Outlook for next week

Pullups

7,5,6,6

Pendlay Rows

203/3,3,3,3


The game plan for the next week will be as follows:

Tomorrow: Chinups, Curls & Abs
Tuesday: Bench Press to a 1 rep max, Deadlift to a one rep max
Thursday: Squats 5x5, Press 3x5
Friday or Sunday: Pullups, Chinups, Pendlay Rows

I will also add curls and abs at the end of one of the workouts.

Following next week, I will begin the new program.

Light Bench Press

Next week, I am testing my one rep max in the bench press. That will be the final week (Week 11) of the original Paul Carter Strong 15 bench press program that I decided to try.

This week, therefore, is Week 10 and it simply calls for one set of 5 reps at a light weight. So, today, I did 137/5.

(I also practiced basketball for an hour.)

Week 26: Volume Day

As stated in a recent post, I am going to start a new program soon- in two weeks to be exact.  The program is based on the new e-book Strength Life Legacy by Paul Carter.  Part of this program is to know what your personal bests are in the squat, deadlift, overhead press, and bench press prior to commencement.  Since I haven't tested my one rep max in the squat in a long time, I decided to do that today.

Squats

47/10, 138/5, 188/3, 228/3, 258/3, 278/3, 298/1, 318/1, 328/1, 338/1

If my life depended on it, I would have tried 350. But, I am pretty sure that my form wouldn't have been good, so I didn't bother.  As such, I will begin the new program using 338 as my personal best.

Press

I have been testing my max on this pretty regularly, so I did not feel the need to do so tonight. I will start the new program using 177 as my personal best.

Tonight, I used traditional Texas Method training for the press:

Warm Up: 47/10, 97/6, 117/3, 137/3
Work Sets: 160/4, 155/5,5,5,5

I have switched to a more narrow, thumbless grip, which will take some time getting used to. I am pretty sure this is the reason why I wasn't able to get 160/5.

Week 25: Intensity Day

Squats

Warm Up: 47/10, 138/5, 188/3, 228/3, 258/3
Work Set: 288/5

Deadlift

Warm Up: 138/6, 228/5
Work Set: 318/5

Chinups
15/6, 25/4,3, 35/2
* I am really digging the belt......so much more practical to work with than holding DBs with my feet.

Curls

42/36 (I was spent after chins)

* Finished up with 3 sets of ab crunches on the decline bench.

Week 25: Recovery Day

Box Squats

Warm Up: 42/10, 133/5, 183/5
Work Sets: 253/5,5

Press

Warm Up: 42/10, 92/7
Work Sets: 142/5,5,5, 162/1, 173/1, 182/0
* I felt good during the sets of lighter weight, so I decided to go for a PR. I missed at 182- moved the weight for about 1/2 rep. Looking back at it, I should have tried 178 or 179.  I will be smarter with my weight selection next time.

Pullups

7,6,5

Pendlay Rows

193/3, 198/3, 208/3

Video: Pendlay Rows- 208/3  

Week 25: Volume Day

Bench Press

132/5, 152/4, 177/3, 195/2, 216/1, 229/1, 247/1, 208/8

This was Week 9 of the Paul Carter Strong 15. Next week calls for only one set at 50% of the 1 rep max that I will attempt the following week.  Based on the spreadsheet, 208/8 should translate to a 258 lb. 1 rep max, which would be a personal record if I am able to do it.  I will attempt it two weeks from today.

Incline: 172/10, 182/7, 182/5
3 sets of DB triceps extensions


Squats

Warm Up: 42/10, 133/5, 223/5, 253/2
Work Sets: 278/5,5,5,5,5


Video: Squats- 278/5

Week 24: Intensity Day

Squats

Warm Up: 42/10, 133/5, 183/5, 223/3, 253/1
Work Set: 283/5

Press

Warm Up: 42/12, 92/6, 132/4, 153/2
Work Sets: 163/5, 168/1, 174/1, 177/1 (personal record)

Chinups

I found a belt, so I was able to load weight onto it, instead of the difficult task of holding a dumbbell with my feet.

15/5,5,4
25/3

Curls

42 pound bar for 45 reps

* Finished up with 3 sets of the ab wheel for 10 reps each.

Week 24: Recovery Day

Box Squats

Warm Up: 47/11, 138/5, 188/4
Work Sets: 248/5,5

Bench Press

132/5, 152/4, 177/3, 197/2, 208/1, 222/1, 234/1, 195/10 (tried for an 11th rep, but failed)

Incline Press- 172/9, 177/7
Triceps- 3 sets of lying triceps extension using a dumbbell

Pullups

7,5,5 1/2 (7 is a personal record)

Pendlay Rows

193/3,3,3

Week 24: Volume Day

Squats

Warm Up: 42/10, 133/7, 223/4
Work Sets: 273/5, 293/4, 315/1, 273/5, 273/5, 273/5

Press

Warm Up: 42/15, 92/6, 132/5
Work Sets: 155/5,5,5,5,5

Deadlifts

Warm Up: 133/10, 223/5
Work Sets: 313/5, 343/1

The tweak in my lower back seems to be completely healed and it felt great to be under the bar again!

Week 23: Recovery Day

Press

Warm Up: 47/15, 97/7, 137/5 
Work Sets: 147/5,5,5

Pullups

6,6,5+1

Chinups

15/5,4,5

Curls

42/40,30 (I curled the 42 pound bar for as many reps as I could for 2 sets.)

Week 23: Bench Press & Back

Bench Press

130/5, 151/4, 177/3, 195/2, 205/1, 216/1, 229/1, 182/14
 
Assistance Work:
    * Incline Press: 162/12, 172/8
    * 3 sets of triceps pushdowns

Pullups

6,5,5

Chinups

15 lb. DB/4,4,4

Abs

Plank: 3 sets- 1 minute; 45 seconds; 50 seconds 

Week 22: Intensity Day

It's time to listen to my body. I've been struggling fighting through fatigue & lower back tweaking lately, and today was no exception.  Therefore, I had a light intensity day.

It seems as if three days of squatting and two days of basketball per week are taking their toll on my legs & lower back. I've been training like this for about 9 months (I started Texas Method about 2.5-3 months before this blog) and in a few weeks I am going try a new training philosophy, which I will detail then.

Next Saturday, I am moving. This move will require numerous trips up and down stairs carrying boxes, mattresses, air conditioners, and furniture. As such, I am going to refrain from doing any squats and deadlifts next week.

I will play basketball on Monday & Wednesday, train bench press and back on Tuesday, and possibly do a light workout on Thursday.

The following week, I will return to Texas Method training and continue it for about 3-4 weeks. After that, I will start the new program.

Here are the results from today's light intensity day:

Squats

Warm Up: 138/10, 188/5, 228/4, 278/3, 298/1
Work Set: 318/3 (not a very good set; I felt pain in my lower back on the 3rd rep, and completed the rep with bad form)

Deadlifts

138/10, 228/5, 318/1

Press

Warm Up: 42/10, 92/6, 132/4, 153/2
Work Sets: 165/3, 172/1

Chinups

10lb dumbbell/5
15lb dumbbell/4,4

* Concluded the workout with 3 sets of biceps curls.

Week 22: Recovery Day

I feel really beat up and worn down this week for some reason. I'm sleeping and eating well, so those are not the issues.

Box Squats

Warm Up: 47/15, 138/5, 188/3
Work Sets: 228/5,5

Bench Press

127.5/5, 148/4, 173/3, 192/2, 212/1, 224/1, 237/1, 204/8

Incline: 162/10,10

Pullups

6,6,6

Pendlay Rows

173/3, 203/3

Week 22: Volume Day

Squats

Warm Up: 47/15, 138/5, 228/4, 258/3
Work Sets: 293/5, 308/4, 318/3, 328/1, 228/10, 278/5, 318/2
* Lower back still not fully recovered from Saturday's deadlifting session. I felt it a little bit last night during basketball and again tonight during the heavy squat sets. As such, I modified the squat workout accordingly and went a little lighter than I had originally planned.

Press

Warm Up: 42/12, 92/6, 132/5
Work Sets: 165/5,4,3,3,3+133/3 (Did 133/3 right after my last set of 165/3)

Week 21: Intensity Day

I worked out in a different gym today. The bars there are not the same models as the ones used in my regular gym, so I don't know their exact weight. As such, I am going with the default 45 pounds.


Squats

Warm Up: 45/16, 135/5, 185/4, 225/3, 275/3, 295/1
Work Set: 315/5
Finally was able to do 315/5. It has taken me a long time to reach this goal. I wish I had this set on film because I'm curious to know how my depth was.

Deadlifts

To try and overcome my plateau, I have decided to implement the Paul Carter Strong 15 training philosophy for deadlifts. I have been using Carter's philosophy for bench pressing for the last 5 weeks.

155/5, 192.5/4, 231/3, 270/2, 308/1, 327/1, 346.5/1, 289/5, 289/5
This was more difficult than anticipated. I am not used to doing this many reps of deadlifts.

Chinups

9,9 (bodyweight)
3,3,3 (holding a 15 pound dumbbell with my feet)
The dumbbell kept falling off. I would have used a weighted belt, but I didn't see one in the gym.

* I did 4 sets of both abs and biceps last night.

Week 21: Recovery Day

Squats

Warm Up: 42/15, 133/8
Work Sets: 253/5,5

Press

Warm Up: 42/11, 93/7, 133/5
Work Sets: 160/5,5,5

Pullups

6,6,6

Pendlay Rows

173/3, 203/3,3,3

Video- Pendlay Rows: 203/3

I concluded the workout with 3 sets of crunches on the decline bench for 15 reps each.

Week 21: Volume Day

Squats

Warm Up: 42/20, 133/5, 223/4, 253/3
Work Sets: 288/5, 293/4, 308/3, 318/2, 328/1, 293/5
* I really like how I have been feeling since switching to a 5,4,3,2,1, extra set(s) progression.
* Depth and overall form feel very good lately.

Bench Press

127.5/5, 148/4, 173/3, 192/2, 204/1, 217/1, 230/1, 192/11

3 sets of biceps curls to conclude the workout.

Week 20: Intensity Day

Very strange workout. I wanted to do squats at 313 for 5, but only managed 4 reps. Not terrible, but definitely below my goal, so it wasn't a great way to start the session.  Deadlifts were pitiful, to be quite honest. My goal was to do 318 for 5, 368 for 3 and 388 for 1.  318/5 was fine, but I was only able to do 368 for 2. I couldn't even get the third rep off of the ground. I haven't had many good deadlifting sessions lately, so I think I may need to change how I train that exercise.

As I moved to the overhead press, I was thinking that the workout was going to be an overall failure for the day, so I had no set goals. The warm up sets felt pretty easy, so I decided to try a new personal 5 rep record, and I nailed it!!! (168/5) In fact, my confidence was so high, that I decided to try a one rep personal record at 176. I ended up doing it for 2 reps, as you will see in the video below.

After overhead presses, I did 3 sets of chinups and felt strong throughout. I finished the workout with some biceps curls and ab wheel.

All in all, I don't understand it. I followed up a horrible deadlift session with two personal records on the overhead press. I wish I knew why.

Bodyweight: 220 (pretty low-I guess that's what a lot of basketball does.)

Squats

Warm Up: 47/16, 138/6, 228/4, 278/3
Work Set: 313/4


Deadlift:

Warm Up: 138/10, 228/5
Work Sets: 318/5, 368/2


Press:

Warm Up: 42/10, 93/8, 133/4, 153/3
Work Sets: 168/5 (5 rep personal record), 176/2 (personal record)

Video: Press- 176/2

 

Chinups

9,9,8

Workout concluded with 3 sets of biceps curls and 2 sets of 15 each on the ab wheel.

Week 20: Recovery Day

Squats

Warm Up: 42/15, 133/7
Work Sets: 243/5,5

Bench Press

127.5/5, 148/4, 173/3, 191/2, 201/1, 212/1, 224/1, 179/13

Pullups

5,6,6

Pendlay Rows

163/5, 183/3, 193/3, 203/3

Week 20: Volume Day

Squats

Warm Up: 47/18, 138/6, 228/4
Work Sets: 281/5, 288/4, 303/3, 311/2, 323/1, 308/2, 298/3, 278/5

Press

Warm Up: 47/15, 97/6, 137/3
Work Sets: 165/4, 160/5, 160/3, 157/5, 157/4

I had a very good squat session and felt strong. That feeling did not translate to the press, however, and I am not sure why.  The gym has 47 pound bars (thicker) and 42 pound bars (thinner).  For some reason, I am able to lift heavier weights for more reps on the 42 pound bar.  Tonight, I used the 47 pound bar.

Week 19: Intensity Day

Squats

Warm Up: 42/10, 133/5, 223/4, 273/2
Work Set: 310/5
    * Concentrated on keeping my knees pushed out. Solved the cave in problem I had last week.

Deadlifts

Warm Up: 133/10, 223/6, 313/3
Work Sets: 365/3, 313/5
     * 365 was much more difficult than I thought it would be. I had a goal of 5 reps this week, and am surprised that I only managed 3.

Chins (w/pause)

7,8,7
      * I was spent after deadlifts, so my performance on chins suffered.

* Workout concluded with 2 sets of 15 each on the ab wheel and 3 sets of biceps curls.

Week 19: Recovery Day

Squats

Warm Up: 42/12, 133/7
Work Sets: 225/5,5

Press

Warm Up: 42/10, 92/6, 132/3
Work Sets: 152/5,5,5

Pullups (w/pause)

6,6,6,5,5+1
*First time being able to do 6 reps for 3 sets

Week 19: Volume Day

Squats

Warm Up: 47/12, 138/5, 228/4
Work Sets: 278/5, 283/4, 298/3, 308/2, 318/1
* I felt like my depth was excellent tonight.

Bench Press

123/5, 143/4, 168/3, 185/2, 205/1, 217/1, 235/1

Incline: 157/14,13

* Finished the workout with 3 sets of close grip decline bench presses at 137 pounds for reps

Week 18: Intensity Day

Squats

Warm Up: 42/13, 133/5, 223/3, 273/2
Work Set: 308/5
Glad to finally do a 5 rep set on Intensity Day again! My knees caved in on the last couple of reps, though, so I need to work on forcing them out.

Deadlifts

Warm Up: 133/10, 225/5, 315/4
Work Sets: 375/3, 380/2

Press

Warm Up: 42/12, 92/6, 132/3, 155/2
Work Set: 166.5/5 (5 rep personal record)

Chins (no pause)

9,7,7
Not used to doing them without the pause at the bottom. I felt my body swinging back and forth a lot, and it was hard to prevent that.

* I finished the workout with 3 sets of biceps curls and 3 sets of abs.

Week 18: Recovery Day

Squats

Warm Up: 42/15, 133/5
Work Sets: 223/5,5

Bench Press

123/5, 143/4, 168/3, 185/2, 199/1, 211/1, 222/1

Incline: 137/17,15

Pullups (w/pause)

6,6,5,5,5+1 (took a 10 second break after the 5th rep of the 5th set, then did another rep)
* I was finally able to get a 6th rep on the first and second sets.

Week 18: Volume Day

Squats

Warm Up: 47/12, 138/5, 228/3, 278/2
Work Sets: 273/5, 283/4, 293/3, 303/2, 313/1, 320/1, 330/1

Press

Warm Up: 42/12, 92/6, 132/6
Work Sets: 163/5, 165/4, 168/3, 171/2, 174/0 (made it halfway, then stalled), 133/10

Week 17: Intensity Day

Deadlifts

Warm Up: 138/12, 228/5, 318/3
Work Sets: 368/3, 375/3

Video- Deadlifts: 375/3

Squats

Warm Up: 47/11, 138/5, 228/3, 278/2
Work Set: 318/3
I was really hoping to do 318/5 today, but I really struggled to get just three reps up.  Maybe it's because I did an extra work set of deadlifts, or maybe it's because I am just not ready to do 318/5.  I've been trying to do 315 or 318 for 5 for quite some time now, and I can't seem to break through that barrier. The Romaleos were great, though, as I was squatting deeper much easier with the heavier weight.

Chinups (w/pause)

9,9,9

I finished the workout with 3 sets of 10 ab wheel and 3 sets of 10 biceps curls.

Week 17: Recovery Day

My first pair of weight lifting shoes arrived today- Nike Romaleos 2.  I've read a number of rave reviews, such as this one from John Phung: (http://www.johnphung.com/product-reviews/1956/nike-romaleos-2-weightlifting-shoes-review/).  So, I decided to give them a try.

Squats

Warm Up: 42/15, 135/6, 185/5
Work Sets: 250/5,5

Press

Warm Up: 47/10, 98/8, 138/3
Work Sets: 150/5,5,5

Pullups (w/pause)

5,5,5,5,5+1+1 (waited 10 seconds after the 5th rep of the 5th set, then did another rep, followed by another 10 second break and rep)

Back Extensions

5/10, 10/10, 10/10, 15/10, 15/10


I really enjoyed how the shoes felt during squats. They felt very stable and it was easier to go deep. Hopefully, this feeling continues when I do heavier weights on Intensity Day & Volume Day.  I didn't notice any difference during the rest of the workout, however.  In addition, walking was quite different in that I felt very stiff. But, I didn't buy these shoes for walking- I bought them for squatting.  Deadlifting will still be done barefoot, as the heels of the Romaleos would cause too much of a deficit for my liking.

Week 17: Volume Day

Squats

Warm Up: 47/15, 138/6, 228/3, 278/2
Work Sets: 303/5,5,5,5,5
This was probably the most difficult Volume Day I've ever had.  I knew I was in for a rough night after the first set of 303.  After the 4th set, I was seriously wondering how I would complete the 5th.  When I say I barely made it through the 5th set, I mean that in the truest sense of the phrase.  I think this week was so difficult because I have not done a Volume Day in two weeks.  Unfortunately, I am the type of person that loses strength very quickly when I take only a little time off.

Bench Press

I came across the website lift-run-bang.com, authored by Paul Carter, an accomplished strength athlete.  As you may be aware from my previous posts, I have been stagnant in the bench press.  In light of that, I have decided to give Carter's 5/4/3/2/1/1/1 bench press program a try.  So, for bench press only, I will be doing this program instead of the Texas Method.

123/5
143/4
168/3
185/2
195/1
205/1
217/1

Incline Press:

123/15 (I paused for 2 seconds with the bar on my chest in between each rep.)
123/18 (no pause)

After the incline press, I did 3 sets of triceps pushdowns.

Week 16: Intensity Day

Squats

Warm Up: 47/15, 138/5, 228/3, 278/2
Work Set: 318/4

Press

Warm Up: 47/12, 98/6, 138/3
Work Set: 168/3

Chinups (w/ pause at bottom)

10,8,8

Glute-Ham Raises (holding body bar)

10,10,10,10,10

* I felt weaker than I would have liked for this workout. Maybe it is because of the extra time off for vacation. I hope to feel full strength for next week's Volume Day.

Week 16: Recovery Day

Vacation was great, but I'm glad to be back in the gym!!!

Squats

Warm Up: 47/15, 138/7, 188/5
Work Sets: 248/5,5

Deadlifts

Warm Up: 138/10, 228/5, 318/2
Work Set: 368/3
Decided to do deadlifts on Recovery Day because I felt good after the long break.
I went up 8 pounds from my last workout and did 3 reps. Will try for 5 reps at this weight next week.

Rest-Pause Bench Press

Warm Up: 137/5,5
Work Sets: 187/5,5,5, 227/3

Pullups (pause at bottom)

5,5,5,5,5

Week 16: Volume Day

Squats

Warm Up: 47/10, 138/5, 228/3, 278/2
Work Sets: 303/5,5,5,5,5

Press

Warm Up:  47/10, 98/5, 118/3, 138/2
Work Sets: 168/3,3,3,3,3,3,3,3,2,0
My goal was to do 10 sets of 3 at 168. I made it through 8 sets of 3 and 1 set of 2. On the 10th set, I couldn't even muster 1 rep, as I was spent.


Videos- Squats: 303/5 & Press: 168/3

Week 15: Intensity Day

Deadlifts

Warm Up: 135/10, 225/5, 315/1
Work Sets: 360/5, 385/1

Squats

Warm Up: 45/10, 135/5, 185/3, 225/2, 275/1
Work Set: 315/4
I wanted to do 315/5 today, but deadlifts took a lot out of me. I barely made the 4th rep.

Rest-Pause Bench Press

A rep is performed, then racked, then a 10-15 second break is taken, then another rep is performed, and so on.

Warm Up: 45/10 (not rest-pause style), 135/5 (rest-pause), 185/3 (rest-pause)
Work Set: 225/4 (rest-pause)
This was much more difficult than doing 225/5 the regular way. I went into it thinking I'd do 225/5 without much trouble. Boy, was I wrong.  When I do this on Volume Day, I'll probably use either 210 or 215 pounds.

Chinups (w/pause)

9,8,8

Week 15: Recovery Day

Squats

Warm Up: 45/10, 135/5, 185/3
Work Sets: 243/5,5

Press
Warm Up: 45/10, 95/5, 135/3
Work Sets: 148/5,5, 173/3 (personal record!!)
I had no intention to try a personal record tonight, but I felt really good during my work sets of 148.  Since it's not often that I feel that good, I decided to give 173 for 1 a try. The first one went up so easily, so I just kept going. I stopped at 3, but could have probably performed another rep.

Pullups (w/pause) (Bodyweight: ~225 lbs)

5X5

Video- Pullups: 5 reps 
(almost nailed the 6th rep, but I came up a little short)

Back Extensions
10 (no weight)
10, 10, 10 (each holding a 5 pound dumbbell behind my neck)

Week 15: Volume Day

Squats

Warm Up: 45/10, 135/5, 185/3, 225/3, 275/1
Work Sets: 303/5,5,5,5,5

Video- Squats: 303/5  (This was my 4th set.)

Bench Press

Warm Up: 45/10, 95/5, 135/5, 185/2
Work Sets: 225/5,5,5,4,4
I feel like I have hit a plateau with the bench press.  This exercise has always been my most difficult, and progression is either stagnant or very slow.  I will research some plateau busters that may help.


* As a side note, I usually do 3 sets of a type of bicep curl once per week at the end of one of the workouts.  I don't log these, however, as I do them as a supplement only.

* I isolate abs for a few sets about once a week or once every two weeks, as well. Again, no log is kept.

Week 14: Intensity Day

Squats

Warm Up: 45/10, 135/5, 225/3, 275/1, 315/1
Work Sets: 350/1, 315/4

Push Press

Warm Up: 45/10, 95/6, 135/3, 165/1
Work Sets: 171/4, 176/2
* First time doing this exercise.

Deadlifts

Warm Up: 135/10, 225/5, 315/1
Work Set: 360/3
* Decided to move deadlifts to Intensity Day because I don't think I will progress the way I want to on Volume Day if I do them before squats & bench/press.
* 360/3 was tough. Maybe because I only had a 4 day rest from deadlifts, or maybe because I am not ready to do 360/5 yet. We will learn a lot more next week.

Chinups (w/pause)

9,8,8

Week 14: Recovery Day

Squats

Warm Up: 45/10, 135/5
Work Sets: 240/5,5

Bench Press

Warm Up: 45/10, 135/6
Work Sets: 195/5,5,5

Pullups (w/pause)

6,6,6,6,5

Back Extensions

10,10,10,10

Week 14: Volume Day

Squats:

Warm Up: 45/10, 135/6, 225/3
Work Sets: 300/5,5,5,5,5
The last set was very difficult, especially the last rep. I barely made it. But, I made it.


Video: Squats: 300/5

Press

Warm Up: 45/10, 95/6, 115/4
Work Sets: 165/5,5,5,4,4
Exact results as the last time I did the Press on Volume Day.  Ran out of gas during the last two sets.

Week 14: Deadlifts

Warm Up: 135/12, 225/6
Work Sets: 355/5, 375/2

Week 13: Intensity Day

Intensity Day was done the day immediately following Recovery Day, despite this not being the recommended course of action.  I did this because there will be numerous weekends over the Spring and Summer where I will not be able to lift weights.  Therefore, I wanted to see how my body would react to consecutive days of working out using the Texas Method.

I was happy with my performance with squats.  My bench press, however, did suffer a bit.  I think this can be attributed to two factors: a) bench press has always been my weakest exercise, and thus takes a long time before I see improvement; and  b) I had a strenuous bench press session on Volume Day this week and  neglected to stretch afterward.  I was extremely sore in the chest area during Recovery Day, as well as tonight.

Since many of my weekends will be busy for the foreseeable future, and since I will have to workout in consecutive days relatively often, I may just have to deal with less than an ideal progression with bench pressing.  I will always stretch post workout, though, to try and avoid the soreness.  I have a feeling that soreness was a major reason why I wasn't as strong as I would have liked to have been tonight.

Squats

Warm Up: 45/10, 135/5, 225/3, 275/2
Work Sets: 315/4, 340/1

Video- Squats: 315/4

                                             
                                             
Video- Squats: 340/1

                                          

Bench Press

Warm Up: 45/15, 135/7, 185/3
Work Set: 235/3
I tried 252 for 1, but I barely moved the bar off of my chest.

Chinups (w/pause)

8,8,8


Box Squats

225/5,5,5

Week 13: Recovery Day

Squats

Warm Up: 45/10, 135/7
Work Sets: 235/5,5

Press

Warm Up: 45/11, 115/7
Work Sets: 155/5,5,5

Pullups (Wide, Pause at Bottom)

6,6,6,6

Back Extensions

10,10,10,10,10

Week 13: Volume Day

Squats

Warm Up: 45/10, 135/6, 225/4
Work Sets: 295/5,5,5,5,5
Felt good- will try 300/5X5 next week.

Bench Press

Warm Up: 45/10, 135/6
Work Sets: 225/5,5,5,4,4
Couldn't quite get 225/5X5.

Week 13: Deadlifts

Something different- deadlifts on Monday, to lighten the load a little bit for tomorrow's Volume Day.

I usually play basketball on Mondays. Tonight, I played one game, lost, and thus ended up on the bench for the indefinite future, as the gym was crowded. So, I utilized that down time to perform deadlifts.

Warm Up: 135/10, 225/5
Work Set: 355/3

I was definitely weaker than normal for two reasons: the aforementioned basketball and less than stellar sleep. Thus, I wasn't surprised in the least that I didn't get 355 for 5 reps. All in all, I really can't complain about 3 reps, and am pretty confident that I would nail 5 reps on full rest.

Bottom line: If I elect to do deadlifts on a basketball night again, they will be done prior to setting foot on the court.

Week 12, Day 3: Intensity Day

Squats

Warm Up: 45/10, 135/5, 225/5, 275/1

Work Sets: 310/4, 330/1

Video- Squats: 330/1

Press

Warm Up: 45/11, 115/6, 145/2

Work Sets: 170/1, 181/0

I felt good after doing 170 for 1 rep, so I decided to try 181 for 1. I didn't make it, as the video below indicates. Why am I posting an unsuccessful video? Because one day, I will be able to do this weight. When that day comes, I can look back at this video and see how much I've progressed. In a nutshell, it serves as inspiration.

Video- Press: 181/0 (FAIL)

Chinups (Pause at Bottom)

8,8,8

Pullups (Pause at Bottom)

5

Box Squats

Warm Up: 135/10

Work Sets: 225/5,5,5

Week 12, Day 2: Recovery Day

Squats:

Warm Up: 45/10, 135/5
Work Sets: 235/5,5

Bench Press

Warm Up: 45/15, 135/9
Work Sets: 200/5,5,5

Pullups

5,6,5
  * Very wide grip, pause at the bottom of each rep

Week 12, Day 1: Volume Day

Deadlifts

Warm Up: 135/10, 225/5
Work Set: 350/5
For whatever reason, this seemed much easier than 345/5 did last week.

Video- Deadlift: 350/5:

Squats

Warm Up: 45/10, 135/5, 225/3
Work Sets: 295/5,5,5,5,5

Press

Warm Up: 45/14, 115/7
Work Sets: 165/5,5,5,5,4
I have no idea where this came from. (Take a look at previous posts.) This is, far and away, a personal record!!!!

Week 11, Day 3: Intensity Day

Squats

Warm Up: 45/11, 135/6, 225/3, 275/1, 295/1
Work Set: 305/5

Bench Press

Warm Up: 45/10, 135/7, 195/3
Work Sets: 235/3, 250/1

Chinups

11,9,9

Box Squats

Warm Up: 135/6
Work Sets: 225/5,5,5

 

Week 11, Day 2: Recovery Day

Squats

Warm Up: 45/10, 135/7, 205/3
Work Sets: 235/5,5

Press

Warm Up: 45/10, 115/7
Work Sets: 150/5,5,5

Pullups (Wide)

7,7,7

Glute-Ham Raises (Bosu Ball)

10,10,10,10,10

Week 11, Day 1: Volume Day

Deadlifts

Warm Up: 135/12, 225/7
Work Set: 345/5 (difficult, will attempt 350 next week- expecting it to be a tough challenge)

Squats

Warm Up: 45/10, 135/5, 225/3
Work Sets: 290/5,5,5,5,5 (first time squatting in socks- felt fine & seemed to help my heel issue, so I will continue to do so)

Video- Squats: 290/5
 

Floor Press

Warm Up: 45/15, 135/10
Work Sets: 215/5,5,5,5,5

Week 10: Volume Day

Only did one day of Texas Method this week, as other things came up that prevented me from lifting weights.

Deadlifts

Warm Up: 135/13, 225/7
Work Set: 340/5

Squats

Warm Up:  45/10, 135/5, 225/3
Work Sets: 290/5,5; 275/5,5; 290/5
I dropped down to 275 because I felt that my form was off on the second set of 290. After I discovered that it wasn't, I went back to 290 for the final set. I will stay at this weight next week, as I barely made it through the last rep on the last set.

Press

Warm Up: 45/15, 115/6
Work Sets: 160/5,5,5,5,5
I barely did 5 reps on the last set. There is no way I will be able to do 165/5X5 next time, so I have no choice but to stick with 160 until it gets easier.  This may be a good time to purchase some 1 pound and less weights to carry with me when I lift.

Video- Press: 160/5

Week 9, Day 3: Intensity Day

Box Squats

Warm Up: 45/10, 135/5, 185/3, 225/3, 275/2
Work Set: 295/5 (felt much easier than I thought it would)


Bench Press

Warm Up: 45/15, 135/7, 185/3
Work Sets: 230/5, 245/1

Chinups

12,9,8

Good Mornings

Warm Up: 45/10
Work Sets: 135/5,5,5

Video- Good Mornings: 135/5- focuses on the bottom of the movement. (The entire movement is visible if you look at the mirror in the background.)

Week 9, Day 2: Recovery Day

Box Squats

Warm Up: 45/10, 135/7
Work Sets: 225/5,5

Press

Warm Up: 45/11, 115/6
Work Sets:  150/5,5,5

Pullups- Wide Grip

7,7,7
Form started to die out on the last few reps of each set, as I was going less than full extension by then.

Back Extensions

10,10,10,10,10

Week 9, Day 1: Volume Day

Deadlifts

Warm Up: 135/12, 225/7, 315/3
Work Sets: 365/2, 335/5
This week I noticed how much harder true full stop deadlifts are compared to the touch and go style. Full stop 335/5 was much more difficult than 375/5 touch and go.

Box Squats

Warm Up: 45/10, 135/5, 225/3
Work Sets: 275/5, 225/5, 275/5,5,5
I dropped the weight down to 225 on the second set to see if my form was any different from doing the movement at 275.  It looked the same on tape, so I bumped it back up to 275 for the remaining sets.

Video- Box Squats at 275 pounds:

Floor Press

Warm Up: 45/15, 135/10
Work Sets: 215/5,5,5
Flat Bench Press: 225/5,4
I wanted to see if I could bench 225 for 5 reps each on the traditional bench press for the final two sets of the evening. Came up a little short.

Tonight's workout took a lot out of me. The complete stop on both the deadlifts and box squats are thoroughly draining.

Week 8, Day 3: Intensity Day

Box Squats

Warm Up: 45/10, 135/5, 185/5, 225/2, 245/2
Work Set: 275/5

Press

Warm Up: 45/10, 95/6, 135/3, 155/1
Work Set: 165/3
I was able to do 165/5 the last time I did the press on intensity day, so this is a step back, unfortunately.

Pendlay Rows

Warm Up: 135/5
Work Sets: 185/5, 185/3, 185/4, 205/1

Good Mornings

Warm Up: 45/10
Work Sets: 135/5,5,5

Week 8, Day 2: Recovery Day

Box Squats

Warm Up: 45/10, 95/6, 135/4, 185/3,3
Work Sets: 225/5,5
This was the first time I've ever done box squats in my life. I am going to do them a lot more often now, as they are supposed to help the posterior chain, and hopefully, my heel problem with regular back squats.

Floor Press

Warm Up: 45/15, 135/7
Work Sets: 195/5,5,5

Pullups (Wider Grip)

5,5,7,7
First time doing these in a long, long time. They felt strange at first, so I added an extra set as I got used to the movement.

Glute-Ham Raises

10,10,10,10,10
I used the body bar this week because the Bosu Ball was being used.  I had planned on doing back extensions this week, but the back extension bench was also being used.  Sometimes you just have to wave the white flag.

Week 8, Day 1: Volume Day

Deadlifts

Warm Up: 135/15, 225/7, 315/3
Work Set: 380/2
I failed on my third attempt. I will try it again next week, but may lower the weight after that so I can get 5 reps in the complete stop style.

Squats

Warm Up: 45/10, 135/6, 225/3
Work Sets: 290/5,5,5,5,5
I will stay on this weight next week because I noticed that my heel was rising a little more than it was last week.

Press

Warm Up: 45/15, 95/6, 135/3
Work Sets: 160/5,5,5,5,5
Very happy to get 5 reps on all 5 sets, after getting 5 reps on only 3 sets last time.