Log Press

Had some fun with the log press today.

85/7, 135/5, 135/6, 155/4, 175/0, 175/1, 135/7

    * This was pretty fun. Harder than a regular barbell OHP. I also did something I almost never do.. failed a first attempt, but got it on a second attempt.

Incline Bench Press

175/9, 175/10, 175/7

Plate Loaded Rows: 4 sets

Planks: 1:00, 1:00, 1:00

Triceps Pushdowns: 4 sets

Squats

I really had to battle to get through tonight's session. I'm very much looking forward to starting a structured program next week.

Squats

135/5, 185/2, 225/1, 275/1, 315/1, 340/1, 365/1, 330/4 (Depth was a little high tonight for whatever reason.)

Camber Bar Squats

175/5, 225/8, 250/8, 280/10 (This was a pretty sweet set!)

SSB Squats

155/5, 245/5, 265/5, 265/5 (I was completely dead when I started SSBs.)

Paused Bench

Paused Bench Press

185/1, 225/1, 245/1, 255/1, 255/1, 255/1, 225/4, 205/6

    Thumbs down. It's amazing how bad my bench has become. I might max at 260 right now. 

DB Flat Rows (elevated bench): 70's/8, 70's/8, 70's/8, 70's/8, 70's/8

Close Grip Bench: 185/8, 185/8, 185/8

Deadlifts

Deficit Deadlifts

155/5, 155/5, 265/3, 315/2, 355/1, 380/1, 405/1

Conventional Deadlifts

440/4 (4RM), 440/4 (tied 4RM)

Barbell Rows

175/8, 185/8, 195/8, 205/6

Seated Cable Rows (one handle per hand): 3 sets

Curls: 3 sets

Rear Delts: 3 sets

Abs: 3 sets

Romanian Deadlifts

225/8, 245/8, 265/8

OHP Rep Max

Overhead Press

45/10, 45/10, 45/5, 95/5

135/15 (15RM!!)

Bench Press

225/3, 225/3, 225/3, 225/3, 225/3

Incline Press

190/4, 190/4, 190/4

Close Grip Bench Press

185/8, 185/8, 185/7

V-Ups: 3 sets

T-Bar Rows (one arm): 3 sets

Lower Body

Low Bar Squats (depth practice)

155/5, 205/3, 245/3, 295/1, 335/1, 355/1, 355/1, 365/1

Camber Bar Squats

175/8, 225/8, 245/8, 275/5

   * First time using this bar... pretty cool

Trap Bar Deads

405/5, 405/5, 405/5

* I benched and did some back yesterday... no log. 

Deficit Deads, Huge Plank PR!

Deficit Deadlifts (conventional, double overhand, beltless)

315/5, 315/5, 315/5, 315/5

Plank PR

3:45!!!

(I competed in a plank challenge with someone.. he won (4:05), but still.. this is a huge PR for me, so I leave happy, though bummed I lost.)

Plate Loaded Row machine: 4 sets

Romanian Deads

205/8, 225/8, 245/8

Back Extensions: 3 sets

Bench, Back, Overhead Press

Bench Press (wide grip)

225/5, 225/3, 225/1, 235/1, 235/1

   *more leg drive practice

   *these weights feel much heavier with a wide grip

Barbell Rows

165/10, 165/10, 180/8, 180/8, 180/8

Overhead Press

135/13, 135/11

Curls & Triceps Pushdowns: 2 supersets

Planks: 1:00, 1:00

Squats & Deads

Form practice.

Squats (low bar)

155/7, 265/3, 315/6, 315/7, 315/6

   * low bar is feeling better and better.

Deadlifts (conventional)

155/5, 245/3, 335/3, 385/1, 425/1, 425/1, 335/1

   * worked on not "squatting" my deadlifts; keeping the knees back.

Bench Press

Bench Press (paused)

225/5, 255/2, 240/3, 240/1, 240/1, 250/1, 225/5

  * I think I may have FINALLY figured out leg drive.

Incline Press

185/5, 185/5, 185/5

Plate Loaded Rows: 6 sets

Abs: 3 sets

Deadlifts

I'm back after a couple of weeks off. I'm going to do 2-3 weeks of random workouts and then start meet prep for the November competition.

Deadlifts

155/5, 155/5, 155/5, 265/3, 315/1, 355/1, 405/1, 435/1, 465/1, 355/1

Triceps Pushdowns: 3 sets

Lat Pulldowns: 3 sets

Abs: 3 sets