Heavy Squat Day - VIDEO

Surprisingly, I'm not really sore anywhere today...at least I wasn't until I started my workout! :)

I decided to squat heavy and work in some biceps.  I was watching Laurence Shahlei training yesterday and stole his routine for squat, deferring to lower rep sets to work on my power.  My endurance is pretty solid right now as I'm able to get through very lengthy lifts without too much difficulty.  I'll need to push to higher weights and lower reps if I'm going to get my static strength to jump the way I want it to.

I worked up to 475 x 2 on squat.  I have a hard time telling how hard it actually was.  I struggled a bit but felt like I could have done 4 reps.  Then on the video when I saw myself it didn't seem as hard as it felt...who knows!?!

So with that, here is today's workout with a video:

Thur	5/31/2012
Lift	Weight	Reps	Total Weight
Squat (back)	135	15	2025
	135	15	2025
	225	4	900
	275	3	825
	315	3	945
	365	2	730
	405	2	810
	435	2	870
	475	2	950
Curls (bar)	75	15	1125
	85	12	1020
	95	10	950
	105	8	840
	115	6	690
	125	4	500
	135	3	405
Day's total		15610	lbs

Mainly a shoulder workout day

I'll be brief as there was nothing too exciting about today's lift.  I went through a shoulder routine on cables and did some maintenance work otherwise going pretty light on everything to conserve energy for a heavy squat day later this week.  Workout as follows, and thanks for reading:

Wed	5/30/2012
Lift	Weight	Reps	Total Weight
Shoulders	25	900	22500
Depression shrugs		50
Lat pulls		50
Back fly		50
Lateral raises		50
Half press		200
Rotators in and out		200
DB Shrugs		50
Standing rows		50
Low to high		200
Upright rows	75	30	2250
	75	30	2250
	75	30	2250
Good mornings	135	10	1350
	135	10	1350
Shrugs SB	135	20	2700
	135	20	2700
	135	20	2700
Calf raises	135	20	2700
	135	20	2700
	135	30	4050
Abs (various)	60	50	3000
Day's total		52500	lbs

Bench with resistance bands

Today was bench day, again, and I benched alone!  My shoulders surprisingly didn't hurt so I went a bit heavier than expected working up to 285 x 10 for 5 sets...and it felt pretty good!  I also worked in some arm bikes (for lack of a better word), skull crushers and abs.  Here is a quick video of the arm bikes, followed by today's workout:

Tue	5/29/2012
Lift	Weight	Reps	Total Weight
Bench (flat)	190	15	2850
w/ rubber band (75)	190	12	2280
	265	10	2650
	265	10	2650
	265	10	2650
	265	10	2650
	265	10	2650
	190	15	2850
DB arm bikes	25	30	1500
	25	25	1250
	25	25	1250
Skull crushers	75	12	900
	75	12	900
	75	12	900
Abs (scissors)	60	60	3600
Day's total		31530	lbs

Deadlift Workout with biceps

Paxton and I lifted today.  He knew it was going to be a tough workout when I told him to grab an extra Gatorade.  The lift took about 90 minutes which actually isn't too bad.  We hit deadlift working up to close to 60% of max for 5 sets of 5.  We also hit controlled hammer curls, reverse curls and cable curls to wear out our biceps thoroughly.  Here is the lift, first of the week and hopefully a good start to a good week of lifts:

Mon	5/28/2012
Lift	Weight	Reps	Total Weight
Shoulders	25	500	12500
Deadlift	135	8	1080
	225	6	1350
	315	5	1575
	315	5	1575
	315	5	1575
	315	5	1575
	315	5	1575
	225	8	1800
Deadlift lockout	135	15	2025
	225	10	2250
	225	10	2250
	225	10	2250
	225	10	2250
	225	10	2250
	225	10	2250
Bench hammer curls	25	16	400
	30	16	480
	40	10	400
	40	10	400
	40	10	400
	40	10	400
	40	10	400
	25	20	500
Cord nose breaker curl	60	10	600
	60	10	600
	60	10	600
	60	10	600
	60	10	600
	60	10	600
	60	10	600
Reverse curls SB	65	10	600
	65	10	600
Abs (holds)	60	60	3600
Day's total		52510	lbs

Bench day with squat - VIDEO!

Bench day today, with some squat...here is a quick video of me hitting 50 reps on 135 lbs:

After benching I employed some 5x5 on squat.  My knee was catching oddly so I kept the weight light at 225 lbs, and focused on smooth motions.

I also hit triceps pretty hard, with some biceps and a bit of grip, rounded out with some abs.  Workout as follows:

Sat	5/26/2012
Lift	Weight	Reps	Total Weight
Shoulders	25	280	7000
Bench (flat)	135	10	1350
	135	10	1350
	135	50	6750
	135	40	5400
	135	30	4050
Skier triceps	25	40	1000
	35	40	1400
	45	40	1800
	50	40	2000
Triceps pushdowns	60	40	2400
	60	40	2400
	60	40	2400
Squat (back)	135	6	810
	225	5	1125
	225	5	1125
	225	5	1125
	225	5	1125
	225	5	1125
Calf raises	225	15	3375
	315	12	3780
	315	12	3780
	315	12	3780
	315	12	3780
	315	12	3780
Thinker curls	25	20	500
	35	20	700
	45	16	720
Triceps extensions	100	40	4000
	100	40	4000
	100	40	4000
Reverse leg extensions	75	30	2250
	75	30	3000
	75	30	3000
CoC (S)	80	160	12800
Abs (various)	60	60	3600
Day's total		106580	lbs

Just a shoulder lift

My quick 3 set full-body menage put the hurt on...I'm extremely sore today including in places I didn't know I have!  Today is nothing special to report.  I hit a shoulder rehab lift in about 25 minutes.  It was 80% cord work and the rest on the ground doing things lift overextended push-ups using the roller and reverse shrugs using my body weight for resistance.  Not too bad of a day as I'm saving energy for a big lift tomorrow!

135 day - plates only

This is my first lift this week - got sick on Sunday night and that carried me until yesterday.  As such, today was a light day doing 135 across the board...PLATES ONLY!  Here's the lift, and by the way, I did this in 28 minutes!

TH	5/24/2012
Lift	Weight	Reps	Total Weight
Shoulders	25	200	5000
Bent Rows	135	10	1350
	135	10	1350
	135	10	1350
Calf raises	135	10	1350
	135	10	1350
	135	10	1350
Cleans	135	10	1350
	135	10	1350
	135	10	1350
Shrugs	135	10	1350
	135	10	1350
	135	10	1350
Deadlift	135	10	1350
	135	10	1350
	135	10	1350
Bench	135	10	1350
	135	10	1350
	135	10	1350
Front Squat	135	10	1350
	135	10	1350
	135	10	1350
Abs (various)	60	60	3600
Day's total		36950	lbs