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.

Week 7, Day 3: Intensity Day

Squats

Warm Up: 45/13, 135/7, 185/4, 225/3, 265/2
Work Set: 300/5

Flat Bench Press

Warm Up: 45/15, 135/8, 185/4
Work Sets: 225/5, 240/1
I decided to see where I was at with the traditional flat bench press. I think the Floor Presses have worked well to increase my numbers. I felt like I could have done more reps on both the 225 & 240 sets, but I decided to play it safe, as I did not have a spotter.

Pendlay Rows

Warm Up: 135/6
Work Sets: 195/3, 195/3, 200/3, 185/5, 185/5
Form was good on all five sets.

Good Mornings

Warm Up: 45/8
Work Sets: 135/5,5,5
Form improved this week after I studied some videos.

Week 7, Day 2: Recovery Day

Squats

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

Press

Warm Up: 45/12, 95/6, 135/3
Work Sets: 150/5,5,5

Chin Ups

12,11,10

Glute-Ham Raises (Bosu Ball)

10,10,10,10,10

Week 7, Day 1: Volume Day

Deadlift

Warm Up: 135/15, 225/7, 315/3
Work Set: 380/3
I came to a complete stop in between reps, as opposed to touch and go, which is what I was doing prior to this.
In addition, I performed the exercise tonight wearing socks, no shoes.

Squats

Warm Up: 45/10, 135/5, 225/3
Work Sets: 285/5,5,5,5,5
Form is improving, slowly but surely.

Floor Press

Warm Up: 45/13, 135/7, 185/3
Work Sets: 210/5,5,5,5,5

Week 6, Day 3: Intensity Day

Squats

Warm Up: 45/14, 135/5, 225/3, 265/2
Work Sets: 290/5, 320/1

Press

Warm Up: 45/12, 95/6, 135/3, 155/1
Work Set: 165/5

Pendlay Rows

Warm Up: 135/5, 165/3
Work Sets: 190/5,5,5,5,5

Good Mornings (Arched Back)

45/10, 95/8, 95/6, 135/6, 135/6, 135/6 
This was my first time doing this exercise, so the form was probably off somewhat.  I will study videos more to make sure that I am doing the exercise correctly. 

Week 6, Day 2: Recovery Day

Squats

Warm Up:  45/15, 135/5, 185/5
Work Sets:  230/5,5


Floor Press

Warm Up: 45/15, 135/5
Work Sets: 190/5,5,5

Chins

12,11,10


Back Extensions

10,10,10,10,10

Week 6, Day 1: Volume Day

Deadlifts

Warm Up: 135/15; 225/7; 315/3
Work Set: 375/5
After last week, I decided to move deadlifts to the front of the workout and it worked wonders! I will try 380 next week.

Squats

Warm Up: 45/10; 135/5; 225/4
Work Sets: 285/5,5,5,5,5
I talked to someone that has great squat form about my form. He said that I had pretty good form, and can work in good mornings to help with my heel issue. I will start to do a few sets of those on intensity days.

Press

Warm Up: 45/13; 95/6; 135/3
Work Sets: 160/5,5,5,4,4
I couldn't get 5 reps on the last two sets, so I will stay on this weight next time.

Week 5, Day 3: Intensity Day

Squats:
Warm Up:  45/10, 135/6, 225/3, 245/3, 265/1
Work Sets: 285/5, 315/1     

Floor Press:
Warm Up: 45/10, 135/10, 185/3
Work Set: 215/5 (I wanted to do 210, but the gym did not have 2.5 pound plates)

Pendlay Rows:
Warm Up: 135/5
Work Sets: 195/5; 185/5,5,5,5
The first 3 reps on the set of 195 were good, but I was unable to touch my lower chest/upper stomach on the last 2 reps.

Week 5, Day 2: Recovery Day

Squats: 230/5,5

Press: 150/5,5,5

Chins: 12,11,11

Back Extensions: 10,10,10,10,10 (body weight)