Shoulders and some light deadlift

Wed	2/29/2012
Lift	Weight	Reps
Straight leg deadlift	225	10
	225	10
Curls bar 21s	85	21
	85	21
Bent rows	85	100
Shoulders	30	1050
Abs	50	100
Full stretch	n/a	8
Day's total		61070

Benching

Just for the record, Nate and Paxton maxed today on bench:

Paxton - 137 lbs
Nate - 130 lbs

Not a bad showing - if they'd both lift a bit more consistently that would jump quickly!  They lifted with me for part of the time, then I did extra grip work, additional bench reps, and a full shoulder lift:

Tue	2/28/2012
Lift	Weight	Reps
Bench	45	50
	100	15
	120	12
	135	15
	135	35
	45	100
	45	100
Shoulders	40	700
CoC                                         (T)	100	60
2.5	270	4
1.5	170	40
Full stretch	n/a	5
Day's total		62340

Full body lift

Sat	2/25/2012
Lift	Weight	Reps
Squat	135	12
	135	12
	225	10
Calf raises	135	25
	135	25
	225	20
	225	20
Curls DB	30	30
	30	30
	30	30
	30	30
Skull crushers	85	12
	85	12
	85	12
	85	12
Bench (equiv)	135	50
	135	45
	135	40
	135	40
CoC (T)	100	40
#1	140	60
#1.5	167	20
#2	195	10
Burnout dl hold 1 min	225	30
Abs	60	275
Full shoulder lifts A & B	n/a	1350
Full stretch	n/a	8
Day's total		146035

Today was a pretty big lift.  I focused a lot on grip, worked in two shoulder days and hit full legs and upper body as I hadn't had any time to lift this week, otherwise.  I'll be feeling this one for a few days!

Good news is I was able to repeatedly close the Captain of Crush #2 on both hands, today, even towards the end of the workout.  I'm a firm believer that everything runs through the hands so I'm excited that I'm seeing gains, at least in that area!

Thanks for reading!

Bench and Biceps

Saturday was a pretty tough workout...not so much at the time, but the aftershock is hurting!  I "benched" while Dave and Paxton actually benched.  I did some hybrid lift going at most 40% of the way down with the occassional full rep, but really focusing on the over-extension at the end of each rep.  It did the trick, and now the fronts of my shoulders are crazy sore, as are my triceps and part of my chest!  Lift as follows:

9 total sets of bench
6 sets on 135, varying reps as described above
3 sets on 225, varying reps as described above
Curl superset, descending from 105
Curl superset, ascending to 105

My shoulders are so sore from the lift that they actually feel worse than they have in a while, but I think it will prove to be a good thing in a few days as this means I'll have some muscle gains in the region which should help!

This week so far

Here are my lifts from this week (mainly from Monday and Wednesday):

Mon - Th	Feb 13 - 16
Lift	Weight	Reps
Squat/calf raise combo	135	35
	135	35
	135	20
	225	35
	225	35
	225	20
Curls DB	30	24
	30	24
	30	24
Bench (equiv)	135	30
	135	30
	135	30
CoC (T)	100	80
Abs	60	100
Full shoulder lifts	n/a	3

Big shoulder day

Since tomorrow is the day of rest, Dave and I hit a full A-day and a full B-day on shoulders.  We also added in lateral raises, front raises and what I'm calling "over-the-tops", which is similar to the arm wrestling motion.  We also included the following:

Calf raises x 50 reps on 135
Abs (front hold at extension for 100 count)

I finished up with a full stretch.

By the way Dave closed the "T" CoC for the first time today.  Now that I can consistently close the 2, my next goal is the 2.5!

Thanks for reading.

Deadlift

Yesterday I lifted with Paxton and Dave.  They benched while I refrained on behalf of my shoulders.  I mainly focused on deadlift, but hit my shoulder routine later in the day:

Warm-up
225 x 12
315 x 8
385 x 6
447 x 5
135 x 12
Stretch
Full shoulder workout
CoC - close #2 with each hand

And here is a video of my heaviest lift yesterday @ 447 x 5:

The week thus far

I've managed two lifts so far this week.  Monday Dave and I hit arms pretty hard:

Skull crushers x 4 sets (up to 110)
Curls SB x 2 sets on 100
Curls CB x 2 sets on 75
Calf raises x 4 sets on 225
Some shoulder cords (various exercises)
Abs

Yesterday I was joined by Paxton and Nate (2 teenagers from the neighborhood getting ready for football next season).  They focused on bench while Dave and I hit some other stuff:

Squats x 4 sets on plates
Some shoulder cords
DB bench x 4 sets up to 60s (don't want to injure shoulder!)
Plate presses x 1 set to burnout
Bent rows x 3 sets on plates
Abs

As long as time allows, tomorrow is deadlift!  Thanks for reading!

This week in review

I only managed two lifts this week.  I had two very late nights working (post 2 am) which really set me back.  I lifted with Dave on Tuesday for the following:

Squat and calf combo up to 315 x 15
Heavy curls (DB and straight bar)
Abs
10 sets of shoulder stuff on the light cord (mainly in-to-outs)

Today I lifted again - I did a lot of cord work hitting the shoulder in every direction.  I also included the following:

Deadlift (light)
Shrugs (straight-bar, light)
Skull curshers
Curls
Abs

Let's hope work calms down next week so I can get in some better lifts!  Thanks for reading!