Sunday, December 11, 2011


****Not a lot of time until January 22..RUM V.  The left shoulder has been giving me some issues benching.  THe right quad, which has had many issues since May is finally starting to feel better. I have reset my deadlift loads to peak near close to the meet so the loads are light right now.  I cycled back my squat loads a few weeks ago after a 660 single, and am now back at practicing with 650.  THe bench will come along soon enough.  

"Never a day where my muscles didn't ache i have to make every muscle ache to relax." Vasily Alexeev 

Monday, December 5th, 2011

BP: 355+chains@60 x 4 x 6 sets
DB bench press: 120's x 15 x 2 sets

Handstand hold x 40 secs
w Chins x 35
X 3 sets

Tri cable extensions 90lbs x 20 each arm
w cuban cleans 10's x 35

Tuesday, december 6th, 2011

Front Squat: 135x5, 225x3, 315x2
BackSquat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 620x3x 4 sets
** Felt pretty decent.  The quad is starting to get better.

Wednesday, December 7th, 2011

Bench Press: 335+chains@60x 6 x 4 sets
DB press: 120's x 13 x 3 sets

Handstand Hold x 40's
wRing Chins x 30

Tricep cable extensions 90 x 25
w Ring Pull Aparts x 25
w Cuban Cleans 10's x 30

Thursday, December 8th, 2011

Conventional DL: 155x5, 245x4, 335x3, 425x2, 555x1, (add belt) 630 x 1 x 12 sets
*all sets feeling nice and smooth.  I've done this for a set of 7 doing singles better feel like a nice smooth practice..

GHD Sit up: 20 x 2 sets

Inverted Shrugs: 1 set of 165

Friday, December 9th, 2011

Bench Press: 375 x 5 x5
DB Press: 120's x 15 x 2sets

SWGChins: x 40
w ring Pull aparts x 25

Tri cable extensions: 90 x 25 each arm
w cuban cleans: 10's x 30

***Shoulder is slowly starting to feel better.

Saturday, December 10th, 2011

Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 625x1, 650 x 1 x 8 sets

*****I wasn't sure what this weight was going to feel like.  A few weeks ago I did one single with 660 that was VERY SLOW on the way down and up.  I had to go down slow because my quad was still scaring me.  Today, I took my warm up very seriously, doing every rep with proper focus....and by the time I got to 650...let's just say when the descent goes down without any pain and at a proper speed.....  I WAS FUCKING EXCITED KNOWING THAT I COULD PRETTY MUCH STAND UP HOWEVER I WANTED WITH IT.....  it is amazing how much technique plays a role.  The second I am not pushed out of my feels easy again....but a while back with poor technique even only 600 was feeling awkward and difficult.