Fridays Work Out

This was a huge PR day in the weight room once again for a lot of the guys. I had 3 PR's which was unreal. Here is how it went.

Squat

135x8
225x6
275 4x5
275x8 PR!

Deadlift 2 PR's

225x3 Traditional Stance
315x3 TS
335x2 TS
355x2 TS
385x1 TS
405x3 PR! This felt really good and after 3 reps I knew I wanted to push myself so I stopped to put more weight on.

415x5 PR! I went back to deadlifting 1 day a week and I have seen unbelievable results.



Bench Press

135x8
185x6
205x3
185x5
215x2
205x3
165x5
225x1
185x3
205x2

Overhead Press

89x5
99x5
99x5
89x5

Chest Supported Rows

70's x 5
50's x 5
50's x 5
50's x 5

Allow yourself to be pushed. Even when you don't think you can go on suck it up and "Get Serious."

Wednesdays Training

Well today I was all by my lonesome, but I was very pleased with my results. I tried my camera out for the first time to self check my progress on my squat depth and performance. Here's how it went.

Squat

135x8
225x8
225x6
315x2
315x2
315x2
315x2

315x2



315x3



Bench Press (with Dumbbell's)

50'sx12
60'sx10

Pull-ups

A Bunch

Monday Training

The start to a new Program. After some big PR Jumps in Deadlift in the last few weeks my back started to pay the price. So I am dropping down to 1 day a week Deadlift and three day a week squat and Bench. So here is how the first day went.

Moderate Squat Day

135x10
155x8
185x8
225x10 My back started to feel tight but good.
225x12

Heavy Bench Day

45x6
135x10
185x3
205x2 My back started to loosen up a bit and felt great the rest of the work out.
215x3
215x3
215x2
215x2
215x2
215x2

Light Overhead Press Day

109x6
109x6
89x6
89x6

Dick Press

45'sx15
45'sx12
45'sx12

Looking forward to a heavy squat day on Wednesday! (450 Deadlift PR is still on the Horizon...)

Wednesdays Training

Bench Press

135x10
185x6
205x3
215x3
215x3
215x3
215x2
215x2
215x2

I was very pleased with this. I need to start training bench more and just focusing on getting my upper body bigger all around.

Squat

My squat depth has been suffering because of my lack of training it. So I had the guys help to make sure my depth isn't an issue.

135x10
225x6
225x6 working on depth
315x3
315x3
335x1 depth looked really good!
315x2
225x2 working on depth
165x1 working on depth
135x8

Overall not too bad.

Dick Press

45's 2x15
50's 1x12

Overhead Press

100 4x6
110 1x6
140 1x3 PR

Pull ups

A Bunch

Another Deadlift PR!!!

Mondays Work Out

Bench Press

135x10
185x8
205x2
215x2
225x1
235x1

Deadlift

135x8
225x6
315x5
340x2
350x2
435x1 PR!!



450x1 Just Missed


Overhead Press

95 5x6
115 2x6

Chest Supported Rows

50's 3x8


450 is mine come Friday!!! Its all about GETTING SERIOUS!

Friday Work Out

Well Friday's workout was pretty low key. My hips and knees were still bugging me a little and I know that it is because my body is trying to get use to deadlifting more often. This is how it went.

Squat

135x10
225x8
315x3
335x2 I realized at this point that I need to train squat a little more in hopes that it will help my deadlift to increase as well. I have been slacking lately on squat and bench which became very clear after Friday's work out.

Partial Squats

I worked up to 545 again, but from a much lower level than the last time.

Wednesdays Workout

Well it was another great workout . I was super pumped with my performance. I have been eating and sleeping well which has proved itself to be a huge factor to my success in the gym. Here's what today's workout looked like.

Deadlift Day 2 this week

135x8
225x3
315x2
340 5x3
340 8 rep PR! I know I could have done more, but I have still been a little sore. I need to work on my flexibility because I know it will make the difference in the long run.

Bench Press (This is the first time benching in about 2 months. I NEEDED to get back into it. I was very pleased).

135x10
205x2
215 6x2

Over Head Press

85 3x8

I feel right on track for my 450 Goal.

Jump Start to June, 15th

Monday Workout

I just started my jump start to the June 15th Deadline. My goal is to pull 450. Last Wednesday I pulled 425 after a heavy routine. I just felt really good and so I figured why not go for it. After missing it the first time I hiked up my pants (literally) and got serious. Here is how my work out went.

Deadlift
135x3
225x3
315x2
340 6x2 felt really good. my knees and hip flexer's bugged me again a little but felt better as the work out progressed.

I have never really pursued Partial Squats, but I really wanted to see what I could do.

Partial Squats
worked up to 545 and got a PR of 6 reps. The rack that I was using at the YMCA seemed a little sketchy with that much on the safety bars. I know I could have done more, but I didn't want to risk it.

Over Head Press

95x8
115x8
125x3
135x1 missed I felt really burnt out at this point.

I encourage everyone who reads this to do the same. Get serious! To those who will be there on June 15th, I will be there with you guys every step of the way. Lets get serious, stay focused and break records!