Heavy squat day

I tried to squat last week but had some hamstring issues.  Today I was watching the 2011 World's Strongest Man competition and watched Lawrence Shalaei hit 8 reps on the 2 inch Iron Mind bar at 715 lbs.  He was followed closely by Zydrunas Savickas (Big Z) who managed 7, along with a nice nose bleed that kicked in at rep 6.  A lot of guys couldn't hit a single rep, so I decided I'd see how my squat was doing this week!  I didn't have a spot, and actually don't feel well today, but hit 4 reps on 475 lbs pretty easily.  It has been months since I've squatted heavy, so this is good news.

It was a pretty heavy day all around, and I even busted out the thick leather back brace instead of the standard fabric option I tend to use.

Overall a pretty good week for total weight, miles logged, etc.  Minimal shoulder pain!

Here is today's lift:

Sat	4/21/2012
Lift	Weight	Reps
Shoulders	25	1300
Depression shrugs		200
Lat pulls standing		100
Back fly		150
Standing rows		200
Rotators in and out		150
Low to high		200
DB shrugs		300
Good mornings	95	15
	115	10
	135	10
Curls (curl bar)	75	15
	85	10
	95	8
	105	6
	75	15
Box squats (low)	135	10
	185	8
	225	8
	275	3
	325	2
	375	2
	435	1
	475	4
Tricep press DB	60	50
	75	50
	100	50
	75	50
	60	50
Abs (various)	60	200
Day's total		80605

Video of calf raise and bent row superset

This was the last set of the workout, so we made it a superset - calf raises on 415 x 20 with bent rows on 225 for 15...enjoy!

Heavy Shoulders

We went heavy (ish) today on shrugs and bent rows, and worked up fairly high on calf raises too.  We rounded out with some maintenance lateral lifts, and some abs.  I've got a last set video for you hitting calfs for 20 reps on 415 and bent rows for 15 reps on 225...will upload shortly!

Thur	4/19/2012
Lift	Weight	Reps	Total Weight
Shoulders	25	200	5000
Depression shrugs		100
Lat pulls standing		50
Back fly		50
Shrugs	145	15	2175
	145	15	2175
	175	12	2100
	205	10	2050
	295	8	2360
	295	8	2360
	145	20	2900
Calfs	185	25	4625
	205	20	4100
	275	15	4125
	325	12	3900
	415	20	8300
Lateral raises	25	15	375
	30	12	360
	25	15	375
Front hammer raises	60	12	720
	70	12	840
	80	12	960
Bent rows	135	15	2025
	155	12	1860
	175	12	2100
	175	8	1400
	225	15	3375
Back flies	30	12	360
	40	12	480
	50	12	600
Abs (various)	60	175	10500
Day's total		72500	lbs

Arms day

Hit the lift today with Nate, Paxton and Dave.  Lift as follows:

Wed	4/18/2012
Lift	Weight	Reps	Total Weight
Shoulders	25	850	21250
Depression shrugs		200
Partial stand press SB		100
Low-to-high		200
Lat pulls standing		100
Back fly		50
SB shrugs		200
Forearm curls	100	15	1500
	100	15	1500
	100	15	1500
Reverse curls	65	15	975
	65	15	975
	65	15	975
Hammer curls	35	15	1050
	45	12	1080
	52.5	10	1050
	60	8	960
	75	6	900
Nose breakers	95	12	1140
	105	10	1050
	115	8	920
Close grip bench	145	8	1160
	145	8	1160
	145	25	3625
SB curls	100	12	1200
	110	9	990
	120	4	480
	145	8	1160
Day's total		46600	lbs

Cardio day

With my shoulders still reeling from the prior day's lift, I decided to hit cardio.  I logged about 15 total bike miles including warm-up and cool-down - that equates to about 5 miles for my tracker (3:1 with running/walking).  I didn't lift anything yesterday, but am planning a lift later today with Dave and the neighborhood crew.

Lunch-break lift!

I had a fairly pain-free lift today.  I only did shoulders.  The bulk of the lift was with cords, but I did work in some straight bar (SB) lifts as well, using just the bar.  I hit the full range of motions for the shoulder, and while going light, did over 2,000 total reps, so now I'm pretty tired!  I contemplated some legs, but I'm beat from my Saturday run, and need at least until tomorrow to be ready to squat.  When I weighed in Saturday night, I was 292...a lot of weight to run around!

Here is today's life, and as always, thanks for reading!

Mon	4/16/2012
Lift	Weight	Reps
Shoulders	25	2040
Depression shrugs		200
Rotators in/out		300
Partial stand press SB		180
Low-to-high		240
High-to-low		240
Back fly		120
SB shrugs		240
Back rows		300
Upright rows		60
Over-the-tops		160
Day's total		51000

Cardio with some shoulders

No time to get in a real lift yesterday, so I "took the day off" so to speak, though was still in need of some recovery time!  Today I hit 3 miles on the treadmill along with a respectable lift in about an hour's time.  A little bit of a lot, but mainly shoulders and grip.  Workout as follows:

Sat	4/14/2012
Lift	Weight	Reps
Shoulders	25	750
Depression shrugs		100
Rotators in/out		150
SB shrugs		300
Rows		100
Over-the-tops		100
Tricep extensions	60	100
SB curls	45	50
Abs (various)	60	25
Ab front holds	60	70
CoC (Trainer)	100	125
Incline push-ups	200	15
Day's total		48200