Sunday, March 6, 2011


SATURDAY Mar 5th 2011

Feeling pretty good.  Hips not too sore.

Front Squats: 135x5, 225x3, 315x2
Back Squats: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 615lbs x 1 rep x 8 sets
(with this weight I can always stand up.  The question is "will it be good technique and fast?"  MY hip gets a little sore with this weight in the hole and it is still forcing me a little bit forward and out of position.  The pain is not getting worse and the hip has been healing with the low reps I've been performing so I will continue to minimize the volume and intensity).

Box Jumps: 5 reps x 5 sets
Chins: 1 set of 40 reps
GHD situps 2 sets of 20 reps

FRIDAY Mar 4th 2011

Bench Press: 135x10, 225x5, 275x3, 315x3, 315+30lbs chains x 3, 365x2, 365 + 30lbs chains x 4 x 3 sets ( lft pec felt funny so I stopped)

SWGChins: 33 x 3sets
w Tricep pressdowns x failure
wDB Front raises 40's x 30
w DB reverse Laterals 40's x 30

THURS Mar 3rd 2011

Today, I was feeling pretty good even though I woke up weighing 221lbs which is very light for me.  My hip is feeling much better but still soreness in the hole even when I body squat.  I am not sure if I will be squatting on Saturday but for now, the hip is well enough that I can get into a conventional deadlift without it hurting at the start.

Conventional Deads:  264x4, 374x3, 464x1, 554x1, (add belt)644x1, 700x -(to just below knees then put it down), 644lbs + 60lbs chains x 1 rep x 3 sets, 644lbs x 3

Upside down ring shrugs: 2 sets of 100
GHD Situps: 3 sets of 15