Squat day

After not squatting for nearly a month, Thayne and I squatted yesterday.  I was really sore already, so I'm thrilled with how I did.  Thayne got back up and over 300, hitting 315 which was impressive!

On my top set I hit 505 lbs for 5 reps.  Not bad, though I should have gotten lower.  I was probably 4 inches from parallel on the backs of my legs, so I'll continue to work down.  It is hard to squat at my height - the bar has to travel so far!

My goal was really to get some good weight on my back and renew that feeling as I hadn't squatted since probably December some time.

Here is a video of my top set:

And here is the workout:

				Weight	Reps
Back squat				155	10
				205	8
				265	4
				335	3
				405	3
				445	3
				505	5
Lateral strict raises				15	24
				15	24
Front raises				25	16
				25	16
Hammer front raises				25	20
				25	20
Upright half rows				45	40
Abs				60	200

Log pressing

Today was mainly about log pressing.  I hurt far too much to do standing, so I did a steep incline format which still works the shoulders and triceps.  I also hit some log curls which are basically hammer curls with the log in lieu of dumbbells.  Here is a video of the pressing:

And here is today's lift:

				Weight	Reps
Incline log press				115	10
				125	8
				145	8
				165	6
				215	4
				235	2
				235	2
Log curls				65	20
				65	20
Seated DB press				50	40
				50	40
Low-to-high cable crosses				50	30
				50	30
				50	30
Abs				60	170
Stretching
			14	min cardio

Training in Mapleton

Dave tagged along today with Brian and me down to Mapleton to train with Van.  Focus was on overhead, with one set of farmers and one set of frame deadlift.

Overhead I did fairly well with a set of 3 reps on 220...while light, this is an improvement for me!  My hands were beat from helping a colleague move on Friday, so a light 245 lb/hand farmer's carry didn't feel great, nor did deadlifting the 500 lb frame for 8 reps!  But I powered through, and am only now blogging, two days later, because my forearms hurt so badly I didn't want to type until now!!!

Here is a video on Facebook courtesy of Dave - hopefully the link will work:

http://www.facebook.com/photo.php?v=10152483404965077&set=vb.708710076&type=2&theater

As always, thanks for reading!

A bit of everything

A lot hurts and I'm still a bit sick, so I stayed light, focused on bands, and hit a bit of everything today.  Here is a video of log pressing for reps:

And here is today's workout:

1/24/2013
				Weight	Reps
Rubber band hand work (ironmind)				Various	300
Static holds DB				Various	10 min
Incline log press				65	20
				65	20
				115	20
				115	20
				115	20
				115	20
Abductor work				75	100
Shoulder resistance work				25	350
Hip thrusts (white bands)				200	50
Band kick-backs for hamstrings				50	60
(blue bands)				50	60
Inner thigh work (blue bands)				50	80
				50	120
CoC (T)				100	80
			16	min cardio

Welcome back!

I have not forgotten my blog, despite appearances.  I was out of town for the better part of a week, and got some swelling in my back when I returned and have basically been out of commission due to those things.  I'm going to try to get back into the swing tonight with some cardio to loosen my back up a bit and see if I have any energy for a lift.  So with that, please check back later as I may have done something which could be construed as a workout!!!

New log and deadlift platform

No time to write today, so here is a quick pic and then the workout - thanks for reading!

1/11/2013
				Weight	Reps
Deadlift with rubber bands				145	8
				205	6
				205	6
				255	6
Deadlift				365	4
				425	1
				445	1
				495	1
				535	1
Log press				65	8
				115	6
				155	5
				175	5
				205	3
				115	8
Rubber band hip work				200	100
Abs				60	250

Biceps and shoulders

Today I lifted with Thayne, and the focus was on biceps, but we also hit some shoulders and calves.  I'm pretty beat from the past couple of days, but have some new toys coming in the mail tomorrow in the form of a log and a deadlift platform, so I'll have to muster some energy to play!

Here is a photo of calf raises on 625 lbs!

Here is today's workout:

1/9/2013
				Weight	Reps
Calf raises				135	25
				245	20
				355	15
				445	12
				535	10
				625	5
DB curls				35	24
				45	20
				52.5	16
				60	12
				35	24
Hammer curls				60	24
				75	20
				60	32
SB front raises				55	15
				55	15
				55	15
Chest fly combo				25	36
				25	36
Crucifix fly				15	24
Crucifix hold for max time				25	32
Shoulders with cords				25	100
Abs				60	150

All overhead today!

Here is a video of me lockout pressing 275 lbs overhead:

And here is today's workout that I did with Brian:

1/9/2013
				Weight	Reps
Seated rack presses				45	20
pause between reps				45	20
				95	8
				95	6
	Bottom tier to here			115	6
				135	6
				155	5
				155	5
	Mid tier			185	4
				185	4
	Top tier			215	5
				225	5
				275	4
Additional stretching
			5	min cardio

Back Day

Heavy rack pulls and lots of 'em...more back stuff, and even more back stuff!  Thayne, you are welcome! :) 

The first 8 sets of rack pulls were from the tops of my knee caps.  The last set was towards the bottom from a very awkward location which made it that much harder!

Here is today's lift:

1/8/2013
				Weight	Reps
Rack pulls				135	10
				225	8
				315	6
				405	5
				475	4
				525	3
				585	3
				625	3
				635	2
Speed half deadlifts				135	12
				135	12
				135	12
Half cleans				135	8
				135	8
Ab work				60	200
Additional stretching
			5	min cardio

A bit of everything

Today I was recovering from Saturday's lift, so I hit a bit of everything.  I went to a moderate weight on calves and axle rows, but otherwise stayed fairly light.  Here is a video of axle rows from the floor:

And here is today's workout:

1/7/2013
				Weight	Reps
Calf raises				155	20
				265	15
				355	12
				425	10
Axle bent rows from the floor				95	15
				145	10
				195	8
				245	8
				245	8
Shoulder rehab work bodyweight				200	30
Shoulder rehab work DB and cords				25	150
DB curls				35	40
				50	30
				20	80
Ab work				60	100
Additional stretching
			10	min cardio

Training in Mapleton

I made the drive with Brian, today, to train with Van in Mapleton.  As my knee is still sore and my left abductor is not 100%, I went light on everything.  I actually had to pull back on deadlift, too, and stick with rack pulls.  I focused on reps and form, over weight, and frankly, should be taking this approach more often than not as little is typically gained on a max effort, in my experience.  Growth comes from repetition with quality form, and a reasonable weight.

Here is today's workout (no video, as nothing too impressive to report):

1/5/2013
Back work				Weight	Reps
	Deadlift			245	6
	Deadlift			355	3
	Rack pulls (over 4 sets)			315	15
Log press (all strict pressing)
	Warm-up			105	8
	4 sets			155	16
	3 sets			175	9
Axle press 3 total sets				125	18
Pull-ups over 2 sets				300	10
Shoulder superset for 3 sets				125	54
Burnout axle press				125	10
Stretching
			5	min cardio