Today, I was scheduled to squat 645lbs for as many triples as possible(sans grind reps).
Front Squats: 135lbs x 5, 225lbs x 3, 315lbs x 2
Back Squats(no belt): 405lbs x 2, 455lbs x 2, 495lbs x 1, 545lbs x 1
(add belt)
585lbs x 1, 615lbs x 1,
645lbs x 3 (video, first two easy, last rep slow and on toes and muscled up)
645lbs x 3 ( grind hard on 3 rd rep, calling it a day)
I was hoping to do at least 3 sets of 3 reps with 645lbs but whatever. 3 reps x 2 sets is good enough and still a PR. I have to stick to my no grind rules. I am supposed to deadlift 695 for multiple singles on Thursday and then squat 675lbs for multiple singles on Saturday.....so no grinding.
My training is coming closer and closer to that point of diminishing marginal returns as i draw nearer and nearer to my 100% 1RM...if i can do multiple singles on both Thursday and Saturday with this weeks prescribed loads....I will be lifting 99% my PR training 1 RMs....nice.
WEDNESDAY, DECEMBER 8th 2010
For the first time in a while my body is feeling a little bit BEAT UP. This is because yesterday's squats were.....heavy. As for my shoulder, it's feeling great.
Bench Press( no pause): 135lbs x 8, 185lbs x 5, 225lbs x 4, 275lbs x 3, 315lbs x 3, 365lbs x 2
395lbs x 3
395lbs x 3
395lbs x 3
395lbs x 3
395lbs x 3
Towel Chins: 5 sets x 12 reps
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Tricep Pressdowns(single arm): 4 sets x 12 reps each arm
THURSDAY, DECEMBER 9th 2010
Convention Deadlifts
(no belt)
264lbs x 3
374lbs x 2
464lbs x 1
554lbs x 1
(add belt)
644lbs x 1
695lbs x 1 (video, didn't lock it out)
695lbs x 1
695lbs x 1
695lbs x 1
695lbs x 1
GHD sit ups(open up completely): 4 sets of 15 reps
FRIDAY, DECEMBER 10th 2010
I didn't get a lot of sleep due to galavanting last night. I just focused on moving so weight for singles.
Bench Press(no pause)
135lbs x 8, 225lbs x 5, 315lbs x 3, 365lbs x 2
420lbs x 1 x 17 sets
Towel Chins: 6 sets of 12 reps
Tricep Pressdown : 5 sets to failure
SATURDAY, DECEMBER 11th, 2010
BIG DAY TODAY!! Moving some heavy ass weights.
Front Squats: 135lbs x 5, 225lbs x 3, 315lbs x 2
Back Squats:( no belt)
405lbs x 2, 455lbs x 1, 495lbs x 1, 545lbs x 1
(add belt)
585lbs x 1
635lbs x 1
675lbs x 1 (rough)
675lbs x 1 ( video, slow but grooved)
675lbs x 1 ( got up, had it...lost it forward...end day)
Box jumps '48: 5 sets of 5 reps
Ring Chins wide pull aparts: 4 sets of 15 reps
Inverted shrugs: 1 sets of 75 controlled reps
