Jailer's log

[jailer345]

Everyone feel free to comment on my workouts or ask questions about my logic. I know there are plenty of people on this sight who know more than me. So, if you have some advice feel free to drop a line.


I reset from 345lbs (5x5) on squats from a couple of months ago. I have been working out some kinks in my form. My schedule is a little messed up right now as well. I have been spending the last 4 weeks trying to find out why my squat went into the cellar for seemingly no reason out of no where. I am back on track now. After this week my schedule will look as follows.

Monday

Squats 5x5 (plus one drop set or another set of 5 if I feel strong)
Barbell hack squats 2x8

Tuesday

Bench Press 5x5 (plus one drop set or another set of 5)
Pull ups 5x8
Dips 2xmax
inverted rows bodyweight x max

Wed. off

Thursday

Squats 1x1 or 2 or 3 or 5 (basically just one heavy set)
Deadlifts 2x5 (one set is typically really heavy and one I back off a little)

Friday

Press 5x5
Chinups 5x8
Close grip bench 2x8
inverted rows bodyweight x max

Here goes. This first week is mixed up but I will be on the above schedule next week.

Monday (2-17-09)
Bench 255 5 sets of 5 plus 255x6 (I reset this a while back and it still doesnt feel that heavy yet)
Pullups 5x8 body weight
dips 1x25, 1x15 (bodyweight)
inverted rows 1x10, 1x9

not a bad workout.

Wednesday 2-19-09
Squats 315 6 sets of 5. 1st set felt hard. 6th set felt light. I gotta get pissed when I get under the bar. There is such a thing as having the bar too low on your back, and when in doubt widen your stance.
hack squats 135x10, 155x10
Leg raises 2x10

[jailer345]

Thursday

*Press 185 lbs 4x5, 1x6. First 4 sets I used a bounce at the bottom. The last set I started from a stand still at the bottom. I like to practice stopping at the bottom as this is how you have to start when maxing out. I also got 6 reps on the last set just to show I got 190 in the bag next week for 5x5.

*Chins (body weight) 5x9. Next week I will go for 5x10

*Close grip bench 240 lbs 2x8. Felt good. Go for 245 next week.

*Inverted rows 1x10, 1x9.

Good workout. Remember attack the weight on press and same goes for chins. Dont mess around. Pull like you mean it.

[jailer345]

Ooooooh, Today I was still hurting from Wednesday's squat workout, but I expected to feel terrible. I squated heavy on Wednesday, but I had to squat and deadlift today to get on schedule for next week. Next week I will be squating heavy on Monday. Walked into the gym feeling crickety and sore and walked out feeling crickety and sore.

6 minutes on exercise bike-I should have gone longer.

Squats
barx5
barx5
135x5
135x5
185x5
225x5
275x3
315x2
335x1
365x1
385x1 I was going to do a double, but the single felt really heavy and I had no spot. I also want to be fresh for next Mondays squat work.

Deads
135x5
225x5
315x5 felt heavy-not a good sign.
315x5 felt a little better
365x3 was going to do a 5 just for the sake of nervous system maintenance, but I stopped because my lower right rib hurt.

In retrospect, I should have just done 3 med sets of 5 on squats and then just done some med. intensidy Romanian deads. Oh well, I should be able to come in feeling good on Monday.

Remember for squat form-hips START back but then knees unlock and go forward and hips DROP straight down.

[jailer345]

Well for all of you paying attention, I decided to wait another day before squatting due to the rib injury I incurred deadlifting last Friday. So I will basically switch my squat and bench day and then switch my dead and press day. So my schedule will be as follows:

Mon-Bench
Tues-Squat
Thurs-Press
Fri-Dead

Monday 02-23-09

Bench 260: 4x5, 1x7. Weight felt light

Pullups 3x8, 1x7, 1x8 felt a little akward. I still will take it.

Dips BW+20 lbsx15, BWx15

Inverted BW rows 2x10

[jailer345]

Squats

320 4x5, 1x6.

As usual, first set felt heavy last set felt easy. Tweaked my back on the first set trying to get my back more horizontal to improve hip drive. That was a mistake I wont make again.

Barbell Hack Squats

155x8
185x8

Got my squat shoes in the mail today. VS explosions. Yeah baby.

[jailer345]

Standing Press 190 4x5, 1x6. I used a bounce on the bottom of the first 4 sets. On my last set, I paused on the bottom. I did 6 on the last set just to show myself I got 195 in the bag next week for 5x5.

Chinups BW 5x9 These felt a little sluggish so I did 5x9 instead of going for 5x10

Close Grip Bench 245 2x8

Inverted Rows BW 2x10

Workout went well. This was my first Press workout with my New VS explosion shoes. Felt good.

[jailer345]

Squats

barx5 2 sets
135x5
185x5
225x5
275x3
315x2
335x1
370x3 This set felt good. I felt I could have got 4 but stopped cause all I wanted was 3. This was my first squat workout with my new VS explosion shoes and my form was a little off due to the heel. I think I will really like them when I get used to them. Next week I will either go for 375 for a triple or go a little heavier and go for a double. My rib was still a little sore.a

Deads

135x5
225x5
275x3
315x3
365x3
405x4 This set felt good. I felt I could have got 5 but thought I should take it easy this week due to my sore rib. I also did this set with just my socks on. I really like that. Next week I will either go heavier and due a triple or stay at 405 and do 5 reps. We will see.

If anyone has experienced this sore rib thing and know what it is, please let me know.

[KSC]

Your press is quite strong in relation to your bench press. Any thoughts on why this might be. It is quite unusual to see in this day and age.

[jailer345]

KSC,

Thanks for dropping a line. I have been reading alot of your comments and input via Rip's Blog. For about the past 5 years, my bench has been plagued with shoulder pain. My shoulder would feel fine; I would bench; and the next day it would hurt. For that reason, my bench is a little behind. However, recently I have been benching pain free thanks to Rip's instruction on the bench. I can tell you that my press has been feeling alot stronger since I have been flat benching heavier. I hope to get 205 for 5 sets of 5 in the next couple of weeks. My short term goal is to press my weight which is 237.
I got 225 not to long ago, but choked on 230. Any advice you got, don't hesitate to drop it bro. Luke

[jailer345]

Felt a little sleepy coming in. I really didnt get enough sleep the last couple of nights due to work. Ate alot all day, and was well hydrated.

Bench: 265 4x5, 1x7. I felt I could have got 8 on the last set but saved it. My form was a little off on all sets due to my groginess. However, I still got it and cannot forsee any problems getting 270 for 5 sets of 5 next week.

Pull ups: BW 3x8, 2x7 I missed a couple of reps mainly because I slowed my speed to decrease the swing of my body. In essence, my form was stricter. I will take it.

Dips: BW x 25. I was interrupted by my 4 year old going, "Daddy, Daddy, Daddy, Daddy, Daddy." Oh well. 2nd set I got 14 real good deep ones.

Inverted Rows 1x13, 1x11 These felt strong.

I am looking forward to squats tommorow. This workout went well. I know my form would have been better with better sleep.

[jailer345]

Squats 325 for 5x5, 285x8

Leg raises 1x11, 1x8, 1x6

First set felt heavy as usual. The middle sets felt good, and the last set felt heavy. When I squat I have to focus on keeping the bar path straight down and keeping the weight centered over my foot. The hips start back while the knees start out and forward. The bar goes straight down.

[jailer345]

Came in and felt okay. First set felt HEAVY, thats when I realized I forgot to eat my pre-workout snack. I ran upstairs and slammed 2 of my kids juice boxes for some energy (it was all I could find) I also increased my rest times by 30 sec. I eeked it out. Wheeeeew.

Press 195 5x5 First four sets I used the rebound at the bottom. They all felt heavy. Last set I paused at the bottom. Got it for 5. yeah.

Chins 1x10, 3x8, 1x11 Felt good. Probably cause my belly was empty.

Close grip bench 250x8 for 2 sets. These felt good. I think it was because I was scared due to the fact that I felt weak and had no spot. The adrenaline fear brings is always welcome.

Inverted Rows 1x10, 1x9

[jailer345]

Thought I would try something new with all the talk about front squats lately. I asked my wife if she thought I had a short torso, and she said, "Ahhh, Yeah." As if it was obvious. Then I asked my lifting partner, who is my brother, if he thought I had a long femur in relation to my torso and he also said yeah. I am planning on playing with the front squat for a while just to keep it fresh. I have been having a very frusterating time trying to lock in my squat form lately. Believe it or not, I have no problem locking in my front squat form. Today I just went until it felt heavy. I havent front squated heavy in about a year.

Front Squats

Barx5x2
95x5
135x5
185x3
205x2
225x1
245x1
275x1. This felt heavy for my upper body but kind of light for my legs.

I will start doing 5x5 front squats on Tuesdays and one heavy triple or set of 5 on Fri. My goal is to Front squat 400 in one year. I think this is doable because I expect rapid gains when my upper body gets accustomed to supporting the weight.

Deadlifts
135x5
225x5
315x5
405x5 This felt heavy but I got it. I will probably go to 2 triples on Fri.
365x5

Leg raises for 4 sets.

[jailer345]

Bench 270 lbs 5x5 These all felt heavy. I only got about 5 hours of sleep last night and just kind of feel lousy today.

Pullups BW 3x8, 2x7

Dips BWx15, BWx20 Just not feeling hot today

Inverted rows 2x10

Oh well, not a very good workout but I got my numbers so I cant complain.

[jailer345]

Front Squats 225 5x5, 185x8 These felt heavy. It was interesting. I dont know if I will continue these or go back to back squats. I might work with a high bar squat or stick with these. We will see.

[jailer345]

Well, I knew it. I knew doing front squats on Tuesday was going to jack up my traps. I was supposed to do press today, but my traps are still too jacked up. I was looking for an opportune time to switch my lower body day to the Mon and Thurs, so I did it today.

Squat (Med) 275, 3x5 These felt good.

Deads
135x5
225x5
315x5 this felt heavy oh oh.
365x3
405x1
415x3 I was going to do 425 for a triple today, but knew it wasnt going to happen when 315 felt heavy. Oh well, live to dead another day.

Good mornings 135x10,145x10

2 sets leg raises

[jailer345]

Press

200x5
200x5
200x5
200x4-felt a "click" in my left shoulder and it went numb. Racked it and shook it out.
200x5

On the first four sets, I used a rebound, but I am finding this more and more difficult as the weight gets heavier. On the last set I used a pause, This felt better. Next week, I am going to go to 205 for 6 sets of 4 with a pause at the bottom. Then I will do 5 sets of 5 with it the next week. This is probably how I will progress until I have to do 8 sets of 3, then 6 sets of 4, then 5 sets of 5.

Chins BW 5x9 Pretty good since I weighed in at 248. Yikes.

Close grip bench
255x6 (lost focus, I was thinking about my pressing)
255x8 got it.

Next week I will keep it at 255 to make sure I get 2 sets of 8.

Dumbell Rows 60lbs, 2x11

[jailer345]

Today I came in meaning to do 5x5 of back squats. My form immediately felt lousy so I switched to front squats. Three sets reminded me of how bad they suck, and I went back to back squats with fatiqued quads.

Front squats 3x5 w/ 230 lbs These suck.

Back squats
225x5
275x5
315x5x5 I have to realize that with my body I cant shove my but back that far. I have to let my knees come out and forward at the same time.

Good mornings
135x9
155x8
185x8

[jailer345]

Bench Press 275 lbs 5x5 These felt a little heavy because my upper body was a little jacked up from front squats the day before. I still got all of them.

Pullups BW 5x8

Dips BW 1x22, 1x20

Inverted Rows 2x10

Not a bad workout.

[jailer345]

Squats
barx5
135x5
185x5
225x5
275x5
315x3
345x1
370x3 This felt heavy but it was due to a form issue. I needed to get back further. I am finally getting used to my VS explosions.


Deadlift with shoes on
135x5
225x5
275x5
315x3
365x3
405x1
425x3 Felt good. Nice work

three sets leg raises.

[jailer345]

Press 205lbs 6x4. Felt good, but heavy.

Chins BW 3x10,9,8

Close Grip Bench 255 2x8

Inverted Rows 1x12

Dork Rows 65 lbs 1x8

Next week I will keep the weight the same on press and go for 5x5. It is really getting heavy.

[jailer345]

I wont be squatting today due to a possible stress fracture in my left foot. I will hopefully be able to squat next week or the week after.

[jailer345]

Bench Press 280 5x5. 225x11

Pullups BW 5x8

Dips 1x15

Inverted rows 2x10

Bench felt good. Dips didnt. My drop set on bench got jacked up by a stray collar that kept hitting the bar during my set. oh well.

[jailer345]

Squats
barx5
barx5
135x5
185x5
225x5
275x3
315x2
335x1
375x2

Deads
135x5
225x5
315x5
365x3
405x1
405x1

Crappy workout. I got my possible stress fracture checked out by a podiatrist, and he said I was good to go. But I am a little afraid to go too hard and risk missing work. This explains my lousy day.

[jailer345]

Press: went for 205 for 5x5. It went really bad. i cant even remember all the reps I missed. I am definately thrown off by this possible stress fracture. My left shoulder also started to go numb during some of my sets. Just counting it as a really bad day.

[jailer345]

Here is the deal. I have a stress fracture in my left foot which means I cannot back squat heavy on it. The podiatrist said I can lift on it, but I am not so sure. I am afraid I am going to have to do the dreaded front squats to keep the weight light. I will also be switching to a 3 day total body for a while.

Front squats 185 5x5 easy

Bench 285, 4x5, 1x4 I probably could have got this but my 6 year old was with me and was throwing off my focus

Pullups BWx9,9,8,8,6,

Romanian deads 225 3x5 good stuff.

[jailer345]

Front squats (light) 155 3x5
Press 155x5, 145 2x5
Romanian deads 2 light sets.

[jailer345]

Well, my foot is starting to feel pretty good, so hopefully I can go back to back squats next week.

Front squats
barx5
75x5
115x5
150x5
185x5
215x5

Bench
135x5
165x5
210x5
255x5
300x3 Wanted 5 but got 3. I was still sore from Monday. Oh well.

Deads

135x5
225x5
315x5
365x3
405x3
425x3

I will take it considering how lousy it has been going lately. Next week hopefully 100%

4 sets chins 8,7,7,7 3 sets tabata squats 20 reps

[jailer345]

Exercise Bike: 24 minutes--> intervals 30 sec hard. 60 sec easy. 5 min cooldown.

370 cals. 13.42 miles. good stuff. Got to lose a little fat before summer.

[jailer345]

Bench 285 5x5, 225 1x14

Pull ups BW 5x8

Dips BW 1x16

Inverted Rows 2x10

[jailer345]

Back Squats 295 lbs 5x5. Its good to be back. I love these things.

Barbell hack squats 2 sets of 8

Leg raises 3x8-10

Back squats felt real light. Good place to start. I feel my form is really tight right now.. PR's here I come.

[jailer345]

Press 205 5x5, 155x8, New PR. Big breath at top, keep gaze focused forward. Keep the bar reeeeeeaaaaaal close to face.

Chins BWx10,9,9,9,10 felt really good. I am going to tray to descent a little bit slower on these so I swing less.

Dips BWx15,17

Inverted Rows 2x10

Good stuff.

[jailer345]

THANK YOU JESUS FOR PAYING FOR MY SINS ON THE CROSS.

Squats (light) 255 3x5.

Deadlifts
135x5
225x5
315x5
365x3
405x3
430x3- Good stuff. IFT.

[jailer345]

Bench 290 4x5, 1x4. OUCH. Felt a little sluggish today. That hurts. I didnt get enough sleep these last couple of days due to the Holiday. Oh well. Next week I might go up just 2 pounds and see if I can eeck it out.

Pullups BW 9,8,8,8,9 Not bad.

Dips. Real slow and deliberate BWx13,12

Inverted Rows BW 2x10.

I should also note that I did about a nine minute Cindy on Saturday in anticipation of the Holiday eating. Maybe that was a mistake.

[jailer345]

Squats 305 5x5, 275x10 Remember to point your toes out more so your legs dont run into your ribs. Keep torso upright. Keep weight on the heels.

leg raises 3 sets

2 sets barbell hack squats.

[jailer345]

Well, I missed yesterday because of training I had to attend for my job. I decided to throw both days together and just leave out the fluff. It went okay, but my presses were real heavy I think because I squatted first. My workout partner's presses also went lousy. Oh well.

Squats (light)
barx5
135x5
185x5
225x5
260 3x5

Presses
207.5x5 Felt very heavy. I think squatting fatiqued me enough to effect this.
207.5x3
207.5x4
207.5x3

Well, I think I could have got 5-6 sets of 4 if I really went for it, but I had in the back of my mind that I would be benching heavy on Mon. so I took it easy. good enough.

Chins BWx8,8,9,8 These also felt really heavy.

Deadlifts
135x5
225x5
315x5
365x3
405x3
435x3. Good stuff.

3 sets leg raises.

[jailer345]

Bench 290 4x5, 1x4. This pissed me off. On the 4th rep of the last set I got a cramp in my right hip flexor. Every set felt heavy though. I had some training last week Thursday which forced me to press on Friday. I still felt some residual soreness from that. I will get it next week.

Pullups BW+5x5,5 BW+7.5x6,6,7 Next week go to BW+10

Dips BW+25 around neck. x10,9

Inverted Rows BWx10,10

[jailer345]

Squats 315 5x5 Sets felt heavy

Rom Deads 185x8,7

Leg raises. 2x8-10

[jailer345]

Press I have no explanation for why this went so crappy. I will be changing
207x4 my schedule to make sure I am able to press earlier in the week when
207x3 I am fresher. I will also probably reset.
207x4
207x2
207x3
165x8

Chins
BW+7.5 4x5, 1x8

Dips-my chest was so sore from Monday I just eeked out 2 sets. This might be why my press bombed.

inverted rows 2x10

[jailer345]

Front Squats these felt good
barx3
135x3
185x3
225x3
250x3

Deads
135x5
225x5
315x5
365x3
405x3
440x2 This really did not suprise me. I had a long day and felt dehydrated. A lesson learned. Drink Drink Drink.

In general, a bad week. Next week start fresh.

[jailer345]

entered in error

[jailer345]

Bench 265 5x5. RESET from 290. Grip was thumbs lenghth from inside knurling. This is about an inch and a half narrower on each side than what I have been doing. I am hoping this change helps my press.

Pullups BW+10lbs 5x6 easy money. Go up to 12.5 lbs next week.

Dips. BW+25lbs around neck. 2x12 I am really starting to love these.

INverted rows 2x11

[jailer345]

Front squats 235 7x3,1x4. I could learn to love these.

Romanian deads
135x8
185x8
205x8
225x5 These are very strict and slow. Its still annoying me to go this light.

4 sets leg raises.

[jailer345]

8 minute Cindy. Didnt count rounds. Probably 7. Felt good.

[jailer345]

Squats
320 2x5, 275 4x5 Something was wrong today. I dont know what but. It was a bad day

[jailer345]

Bench 270 5x5. Reset from 290. Went well.

Pullups 5x5 BW+15lbs Easy money go up by 2.5 lbs

Dips 2 sets

inverted rows 2 sets

[jailer345]

Press 185 4x5, 1x7 could have got 8 if I wouldnt have rushed it. Felt strong. Reset from 210. The key is to slowly bring the weight down real tightly.

Chins BW 4x8, 1x10

NG bench 245 x6. Chest hurt 230x7

Inverted rows 2 sets

Good stuff.

[jailer345]

Squats (light)
275x5
275x5
275x5

Deads
135x5
225x5
315x5
365x3
405x3 blew out my back. Couldnt stand straight for 3 days. That hurts

My pelvis slid forward and jacked my back up. I read on another part of this sight that I irritated my hip flexor some how. Anyways, it sucks.

I am in Vegas with my wife until late Thursday. So, no lifting till then. Peace.

[jailer345]

I have been in Vegas for the past 4 days. I have not been eating or drinking that good. So I was pleased to get my numbers.


Squats (light)
270x5
270x5
270x5

Press (med)
185x5
185x5
185x5

Deads (heavy)
135x5
225x5
315x5
365x3
405x3
445x3 got it.

Chins BW 3x8

Leg raises 3 sets.

[jailer345]

Bench
275x5
275x5
275x5
275x5
275x6

Pullups I went too heavy on these. Next week, go BW+17.5lbs
BW+20lbs x5
BW+20lbs x5
BW+20lbs x5
BW+20lbs x4
BW x 7

Dips 2 sets.
Inverted Rows 2 sets Both of these exercises were really tough. I dont know if I was just out of fuel or what.

[jailer345]

Sat in the sun at the park and then in my back yard with the kids for a total of about 2 1/2 hours. This really made me tired. So, I was glad the workout went as well as it did.

Squats
barx5x2
135x5
185x5
225x5
275x5
320x5x5
275x8 (I am sorry I was exhausted)

These sets felt pretty good. Butt back, torso erect, lead with butt. Really get that butt back there to put the weight on your glutes. BIIIIIIIIIIIIIG breath at top.

Romanian Deads
135x8
185x8
205x8
225x8 These are starting to fell better.

3 sets leg raises, 2 sets calf raises (rehabing a foot issue)

[jailer345]

press 190 lbs 4x5, 1x6

chins BW 5x8

NG bench 225x8, 225x5 I dont know why these feel so terribly heavy lately.

Inverted rows 2x8,7 these also felt heavy.

[jailer345]

Squats (med) 272 lbs 3x5. My hamstrings were screaming on every set. I foolishly did Romanians heavier than usual on Tuesday following a week of vacationing. I knew Deads were not going to go smoothly.

Deads
135x5
225x5
315x5
365x3
405x3
425x1
450x1. I was supposed to get 3. I guess I dont feel too bad about it considering how sore my whole lower body was. I will get it next week.

[jailer345]

Bench 280 5x5 Went well

Pullups BW+16.5 5x5

Dips with 25 lb around neck 2x8

Inverted Rows 2x8

05-26-09

Squats
barx5x2
135x5x2
185x5
225x5
275x5
315x2
325 5x5 These were very hard, and I dont know why. Whenever I am off from work, I dont eat as good, I think. Hopefully, I wont run into similiar problems next week.

Romanian deads 205 3x8.

3 sets leg raises.

[jailer345]

Press 195 4x5, 1x7. Here's the vid of my press. The lighting sucks.

http://www.youtube.com/watch?v=d2I_sxFlkG4

Chins BW 3x8, 1x10, 1x9.

Push ups 1x24, 1x20

Inverted Rows 2x8.

Not a bad workout.

[NYCGUY79]

Jailer,

Happened to come by your log. Awesome work. I like the consistency in your workouts and planning and confidence in ability to hit next workouts as well as the honesty.

I am a fan of the overhead press, and have been doing SS for about 8 weeks. I will try your bounce method for a few sets, as i have been struggling a little to get the weight over 165X3. 400+ dead and 300+ squats are things I am striving forby year end. So this ilog is definitely inspiration.

[jailer345]

Hey Guy,

Thanks alot for the compliments. As far as the bounce method goes: Big breath at the top, keep the bar close to your face, and, most importantly, keep your whole body tight as the weight comes down. Once you get the hang of it, there is no going back. Good luck in your training. BTW, I will most likely be posting more vids, if nothing else, for my own analysis and critique. Peace.

[jailer345]

Squats
barx5
95x5
135x5
185x5
225x5
275x5
275x5
275x5 these sets all felt pretty good. I focused on keeping my back extended, my butt back, my knees out, and a BIG breath at the top to keep it all REALLY tight.

Deads
135x5
225x5
315x5
365x3
405x3 This set felt heavy. not good
450x3. I some how eecked this out. It was ugly but I got it. I mowed my lawn yesterday. It took an hour and I had to push hard cause it was kind of wet from all the rain. I think this may have been a factor. Next week: 455 for 3 which is my short term goal.

leg raises 3 sets

[NYCGUY79]

Jailer,

Saw on another thread that you were looking for a deadlift routine. Not sure if you really trying to focus in this lift, but check out a google search on ED Coan. He has put together a pretty good plan to hit an end goal of a specific weight over a 12 week time period.

[jailer345]

Thanks alot Guy. I will definately look into this.

[jailer345]

I am embarrased to even log this.

Well, On a whim, I decided to switch to the strength/metcon program that is discussed on this site sometimes. About half way through, I decided it just was not going to be a good fit for me. I feel very sheepish that I even switched things up on such short notice, just for kicks.

Front squats 230lbs 6x3 Easy.
Bench 282.5: 2x5,1x4, 275" 1x4 Even though the front squats felt light, these negatively effected my bench.

Weighted dips (quarter around neck) 1x12, 1x10, 1x8

Inverted rows 2x10.

[jailer345]

After yesterday's display of impulsive foolishness, I was looking forward to trying to get back on track today with back squats. I wasnt expecting to do very well since I front squated yesterday. Much to my suprise and delight I kept going up in weight during warmups and everything felt okay. I ended up going up to my scheduled work weight and got it. I consider it a gift from God.

Squats 330 5x5. 275x8 this drop set was foolish considering I already front squated yesterday. I may end up regretting this if my deadlifts suffer on Friday.

Leg raises 3x8-10

Here is a vid of my last set. http://www.youtube.com/watch?v=0drmmzAfzaA

The lighting sucks as usual. I have to get my brother over here to install another light. Enjoy it if you can see it. Any observations about my form, let me have it. I am not too proud to learn. Peace

[jailer345]

I started my press today, and when I was doing my last warmup set, I almost failed. I then realized I was going to have to get serious to get my numbers. Fortunately, getting pissed was enough to get it done. I also stretched my rest period by a minute on my last two sets. My last set felt easiest which leads me to believe it was form related. I will take it.

Press 200 lbs 5x5.

Chins BW 5x8

Pushups BW 1x30, 1x20

Inverted rows 1x7, 1x8 (reverse grip)

If I get deads tommorow, I will be pumped about this week.

[Chris H Laing]

You sir, are freakishly strong. I am inspired. Good looking squats btw.

[jailer345]

Thanks alot Chris. I hope your training goes well.

[jailer345]

I went especially light on squats today before deads. I was feeling sluggish and I didnt want to overtrain after Monday's debauchel. I also wanted to make sure to blast through 455 as it was a short term goal and didnt want any psychological issues with it.

Squats:
Barx5
135x5
185x5
225x5
225x5

Deads Lifts
135x5
225x5
315x5
365x3
405x3
455x3.

Romanian deads 225 3x8.

3 sets leg raises.

Here is a vid of my last set of deads. As you can see, I dont wear a belt, but I do use straps. I also dead with my VS athletics on. I actually dont like the heel when I dead, but I am too lazy to change shoes.

http://www.youtube.com/watch?v=fzURNyHJdTY

As usual, I will take any input as I am not too proud to learn.

[jailer345]

Bench 285 5x5. These felt heavy, but it ties my PR. Next week I will go to 287.5.

Pullups BW+18.75lbs 5x5

Inverted rows 1x8, 1x9

Dips BW 1x13,1x12 Feeling lazy.

[jailer345]

Its my off day from work. Slept in late with the wife and got 10 hours of sleep. Felt good. Ate good. Drank pretty good. Got down there and it all felt heavy. I eecked it out, but I am sick and tired of having squat days like this. Oh well. Its days like these, I hate lifting. I dont know what could be the problem.

Squats
barx5
barx5
135x5
185x5
225x5
275x3
315x2-This is when I realized I was going to have one of those days.

335 5x5, 1x3 the last set of 3 I was fooling around with my stance and bar placement. I probably could not have gotten another set of 5 if I had tried. This workout sucked. I was supposed to do 2 sets of hack squats but passed.

3 sets leg raises.

[jailer345]

Well, today did not go as planned. I have been dealing with this numbness and weakness in my hands. The numbness kind of radiates from my elbows. I think I might have pinched a nerve last Monday when I benched. Oh well. I was pretty satisfied considering how weird my arms felt. I will get it next week.

Press 202.5 x 5, 4, 5, 4, 4, 3. I got 25 reps but it took an extra set. Next week I will get 5 sets of 5, Lord willing.

Chins BW 5x8, 1x7 These felt pretty good.

Pushups BW 1x30, 1x27 I like these.

Inverted rows 1x8, 1x7

[jailer345]

Front Squats (light) 5 sets 185x3.

Deads: 460x0 (was supposed to get 3. Failed miserably)

Romanian deads 2 sets 225x8

My hands and forearms were feeling really numb and sore which was really freaking my out and throwing off my focus. Oh well. I think I have a pinched nerve.

[jailer345]

Left hand still feels numb and uncoordinated. Decided to lift anyway in order to loosen up. I pretty confident I have a pinched nerve in my neck. Doctor says its carpal tunnel. I have my doubts.

Bench 265 4x5, 1x7 This was with a grip of 19 inches. That is 2 1/2 inches narrower on each hand than I normally use. I wanted to go lighted due to my hands but still keep it challenging. Felt good.

Pullups BW 3x8, 2x7 felt good considering my hands feel lousy.

Dips BW 2x18

Inverted Rows BW 2x8

[jailer345]

front squats
barx5
115x5
165x5
205x5
240x3
240x3

I thought I would do fronts today, because I wasnt feeling that hot and was looking for a way to leak out. As usual, when I try to do fronts, I end up getting really annoyed at holding the bar on my shoulders. I just cant hold the bar well over about 185. Oh well, I then accepted the truth, and returned to the unforgiving, unrelenting Back Squat

Squats
135x5 http://www.youtube.com/watch?v=E8eDfyu5leg
225x5
275x3
315x1
340x5x5 These felt good, but the last 3 sets, I was distracted by a pain in my inner ear. I have never felt that before. Anyways, I consider it a gift from GOD that I got my numbers. Thank you Jesus.

Leg Raises 3x8-10.

[jailer345]

Gonna be out for a couple of days nursing my carpal tunnel. At least that is what I am starting to think it is. I might be back on Monday. If nothing else I will at least squat.

[NYCGUY79]

you have been MIA. Hope you are doing better.

[jailer345]

Well,

Things were starting to look pretty bad. I had to get an MRI of my neck to see what the deal was. It looks like I might have a slight bulge at c5 and c6. I have clumsiness in both hands now and my calves are tight and weak. I was put on steroids today. I hope that takes care of the problem. Hope to be back lifting soon. Any prayers would be appreciated. Luke

[jailer345]

Neurologist said that my symptoms were not caused by a bulged disc. So, I am still not out of hot water. He did say that I should continue to exercise. So here goes.

Press 185 5x5 added one minute to my rest period for the last set.

chins 5x8

NG bench 225x8, 225x6

inverted rows 2x8

[jailer345]

Squats
barx5
135x5
185x5
225x5
245x5
245x5
245x5

Deads

135x5
225x5
315x5
365x5
405x4 could have got 5 but wanted to keep from being insanely sore. The set was still felt heavy.

[jailer345]

Performed a 6 minute Cindy (modified)

Rounds went like this: 15 squats, 10 pushups, 6 inverted rows. I got 6 rounds. My lungs were burning like mad. I dont know what is going on with my body, but my lungs do not feel as efficient as they should.

All prayers are appreciated.

[jailer345]

Well today did not go as planned. I came in feeling weak. I think I over did it last week. I probably should not have done a Cindy on Sat after just taking a month off. Everything felt heavy.

Bench
275x5
275x4
265x5

Chins 2x8, 1x7

[jailer345]

Well today I was planning on squatting after a month off. I was a little scared to begin with and then, lucky me, I was assigned a position at work where all I do is walk stairs for 8 hours. It actually still went pretty well.

Squats
barx5
135x5
185x5
225x5
275x5
315 5x5. I will take it for now.

Romanian deads

185x8
205x8
225x5
245x5

Leg raises 2x10, 1x8
calf raises 50lb db 3x10

[jailer345]

Press
barx5
95x5
135x5
165x5
190 5x5 These felt pretty good, considering my hands feel really clumsy.

Chins BW 5x8. These were done slow and deliberately.

Close Grip Bench 225 2x9

Inverted Rows BW 2x8

A update on my symtoms: My calves still feel stiff and kinda weak. My hands seem to be getting worse which really scares me. My face is also starting to go through times of weakness and tingling. Today my tongue went numb for about 3 hours. As usual, prayers are appreciated.

[jailer345]

A little info on the day: I had a small breakfast, drank alot of coffee. Then I didnt eat for about 4 hours. Then I ate 4 1/2 quarter pounders and a bunch of fries. Then I rested about an hour and lifted. I do believe my poor eating and drinking affected my lift today. I also believe that this being my first complete week in a month affected me as I was more fatiqued then last week on these days.

Squat (light)
barx5
135x5
185x5
225x5
260 3x5

Deads
135x5
225x5
315x5
365x5
410x4 missed one. It will take a while to get back into it.

Calf raises 3x10-12 w/ 60lb db.

Leg raises 1x12, 1x8 ,1x8

[jailer345]

Once again too proud to lower the weight and ramp up to where I was a month ago. If I dont get the reps next week. I will start back at 265, where I should have started to begin with.

Bench
barx5
135x5
185x5
225x5
250x3
275x5
275x5
275x5
275x4
275x4
275x3-did this just to make sure I got the tonnage in.

Chins BW+10lbs 5x5.

Dips BW 1x18, 1x12

Inverted Rows 1x10, 1x8

[jailer345]

Squats
barx5
135x5
185x5
225x5
275x5
320 5x5 Hardest part about these was holding the bar on my back. Some days my wrists hurt. Today was one of those days.

Romanian Deads: 185x10, 225x8, 275x5

Leg raises 3x8-10

Calf raises 60 db 3x8-10

[jailer345]

Press
barx5
95x5
135x5
165x5
195x5,4
185x5,5
195x5
First two sets were really heavy. I backed down the weight and locked in my form. then I went back up for my final set. I feel pretty good about it.

Chins BW 4x8, 1x9

Close Grip Bench 230 2x8

Inverted Rows BW 2x10

[jailer345]

Squats (light)

265 3x5

Deads
135x5
225x5
315x5
365x5
415x5 Good stuff.

[jailer345]

Bench (medium grip) thumbs length from where knurling starts.
265 5x5 I was happy with this figuring I fasted till about 1:00 today-Just too lazy to make myself food.

Pullups BW+12.5lbs 5x5

Incline DB press 80'sx10, 90'sx8 Easy

Inverted ROws BW x12, 10

[jailer345]

Well today went kind of lousy. I am not too upset about it because I feel pretty sure I know why. My shoulders hurt from Monday's bench workout because I used a narrower grip and, at times, my form got a little iffy due to the weight feeling heavy. I also feel using the narrower grip fatiques my arms more and makes press day harder. I will get it next week Lord willing.

Press
195x5
195x5
195x3
195x4
195x3

Chins BW 4x8, 1x7

Push ups BW 2x30

Inverted rows BW 1x10,1x8

[jailer345]

Squats (light)

265 3x5

Deadlifts
135x5
225x5
315x5
365x5
420x5 Felt okay

Leg raises 3x8-12

Calf raises 60 lb DB 3x8-12

[jailer345]

Bench
275 3x5, 1x4, 1x3

Pullups BW+15lbs 5x5

Dips 1x22, 1x15

Inverted Rows 2x13

[jailer345]

Press 185 4x5,1x7 easy

chins 3x8, 1x7, 1x6 hard for some reason

Pushups 1x33, 1x20

Inverted rows 2x8.

I may be back again. whatever has been screwing with my nervous system might be going away.

[jailer345]

Squats
barx5
135x5
185x5
225x5
275x5
315x2
335x1
365x3 Felt good

Deads
135x5
225x5
315x5
365x5
425x5 Felt strong

Leg raises 3x8

Calf raises 315x8, 365x7, 395x7

3 min. Cindy

[jailer345]

For any who are curious, here is the deal. I havent been lifting due to some very scary symptoms I have been experiencing. My hands are getting weaker along with my lower leg and facial muscles. I have been seeing a neurologist for the past 4 months trying to find out what's wrong. I am going to see an ALS specialist in Milwaukee on Nov. 6th. If you dont know what ALS is, look it up. Its scary. I will be trying to lift consistently as much as I can just for kicks. It will be interesting to see what happens. As it goes, I am happy with my performance today. All prayers to Jesus are appreciated.

Press 175 5x5 This actually felt pretty easy. I was surprised

Chins 4x8, 1x6 I'll take it.

Hammer Curls 40's 1x8, 1x9

Diamond pushups 1x20, 1x15

[jailer345]

Squats (light)
barx5
barx5
135x5
185x5
225x5
255x5
255x5

Deads
135x5
225x5
315x5
365x5-I will stay here for today. Next week 405 and then 420 and then 435 where I left off.

Calf Raises 60lbs for 3x8-12 reps.

[jailer345]

Today was very ugly. Evidently, the work I did late last week was still effecting me pretty severely. Oh well

Bench
barx5
135x5
185x5
225x5
250x3
275x3 Wow this felt heavy
255x3 still felt really heavy
245x3 still felt really heavy
225x6
225x6
225x6

Next week will go better

Pullups BW 5x6

[misspelledgeoff]

all your llifts are impressive, but your press is f'ing crazy

[kaisermetal]

i hope everything goes well on your ALS check-up bro, i'll be rooting for you!!

hell of a lifts btw!

[jailer345]

Squats
barx5
135x5
185x5
225x5
275x5
315x2
335 5x5 Went well. Check out a vid of my first set here: http://www.youtube.com/watch?v=4lDqUXY6OAA

Beware. The lighing sucks because I lift in my hole of a basement.

Romanian Deads
195x6
215x6
235x6
255x8.

Some ab work.

[jailer345]

I cant bench or do dips right now due to some kind of shoulder injury. So, I am pressing twice a week. Once heavy, once light.

Press
barx5
135x5
165x5
200x5
200x5
200x5
200x3
200x4 Felt a little under the weather, so I was happy to get what I did.

Chins BW+15 5x5

[jailer345]

Squats (light)
barx5
barx5
135x5
185x5
225x5
275 3x5

Deads
135x5
225x5
315x5
365x3
405x1
430x5 Easy. Felt I could have got 435 for sure. Next week.

[jailer345]

Squats
barx5
barx5
135x5
185x5
225x5
275x5
315x1
340 5x5.
275x8

Moved my grip in to tighten my upper body more. this caused the bar to rise higher which messed with my form. Next week. Keep the rings on the middle finger. Other wise pretty easy.

Romanian Deads
215x6
235x6
255x6
275x6 Felt pretty good.

2 sets of bridges. 2 sets calf raises.

[jailer345]

Press
barx8
95x5
135x5
165x5
200 5x5 Got it. Stayed tight. BIG breath at top. Get that bar close to your chin.
155x9 drop set.

Pullups-first set really hurt shoulders, did two more sets before I decided to switch to chins

PU BW 3x6 could have got more. Nursing my shoulder injury
Chins BW+20 2x5, BWx6

Tried to do dips, but my shoulders hurt too bad. I was pleased I could do really slow pushups. I placed my hands on 25lb plates to increase the range of motion.

Pushups BW 3x12-15
Inverted Rows BW 2x10

[jailer345]

Happy Birthday Jesus.

Squats (Light)
barx5
barx5
135x5
185x5
225x5
275 3x5

Deads
135x5
225x5
315x5
365x3
405x1
435x5 Good set. Heavy, but I got it in hand.

[jailer345]

Squats
barx5
barx5
135x5 See a vid of my first set here:
225x5
275x3 http://www.youtube.com/watch?v=dw5rLGdQfzU (http://www.youtube.com/watch?v=dw5rLGdQfzU)
315x2
345 4x5, 1x6
275x8


Romanian Deads
220x6
240x6
260x6
280x6

Calf raises 60x12, 70x8, 70x6

Ab work

[jailer345]

To those of you who care, my recording of my workouts have been less than devout because of my shoulder injury which is not allowing me to bench, dip, do pushups, incline or anything remotely close to benching. All I can do is lower body work and Press. Presses come with much pain. This frustration is the cause.


squats 350 5x5. It was tough, but I got it.

[jailer345]

Press
barx5
135x5
155x5
175x5
195x5
215x2-pathetic
205x3 oh well. The fun of injuries

Chins bw+10 3x6, 2x5

[jailer345]

Squats (light)
barx5
135x5
185x5
225x5
280 3x5

Deads
135x5
225x5
315x5
365x3
405x1
445x5 It was tough, but I got it.

[jailer345]

Press (light)
barx5
95x5
135x5
170 3x5 Felt good.

Chins BW x 8,8,7,6,6 all very slow and controlled felt good.

Pushups (hands on quarters) bw x 17, 12, 10

Inverted rows bw x 8, 8, 7

Okay workout. Was able to do some very slow pushups with no pain. Good sign my shoulder might be healing up.

[jailer345]

Squats
barx5
135x5
185x5
225x5
275x3
315x2
355 5x5
285x8 drop set.

Its getting heavy boys. Come to think about it, squats always feel heavy.

Rom deads
225x6
245x6
265x6
285x6.

A little calf and grip work.

[jailer345]

Press
barx5
95x5
135x5
170x5
205 5x5 These went up convincingly. Next week, 210 or 207.5

Chins BW+20lbs 5x5, BWx6

Pushups on 25lb plates BWx20, BWx14 Real slow (babying a shoulder injury)

Inverted Rows BWx9, BWx7

AB work.

[jailer345]

I came in feeling really lousy today. I did some cardio on Wednesday that I think fatiqued me more than I anticipated. I was able to get my deads, but only with much more effort than I ussually need. I am happy I got it.


Squats (light)
barx5
barx5
135x5
185x5
225x5
285 3x5

Deads
135x5
225x5
315x5
365x3
405x1
450x5

A little calf work

[jailer345]

Press (light)
barx5
95x5
135x5
175 3x5

Chins BW 8,8,7,6,4 I am spent. Next week, I will just do 5x5 with BW.

Pushups 25, 20

Inverted rows 9, 7

[jailer345]

Well, I wasnt looking forward to squats today. Simply because I felt a bit overtrained last week, and I wasnt sure how I was going to feel today under the bar. To add insult to injury, I was assigned a position at my work where all I do is walk up and down stairs all day. When I saw where I was assigned I immediately decided to make this week a back off week. However, by the time I got to the gym, I decided I wanted to go for it. It all went well.

Squats
barx5
barx5
135x5
185x5
225x5
275x3
313x2
360 5x5 Got it. As usual, felt heavy.

Romanian deads
135x5
225x5
275 3x5

calf work.

[jailer345]

Press
barx5
95x5
135x5
175x5
210x3
210x2-something was drastically wrong. I was just terribly weak.

For the rest of my workout, I just fooled around with some benching to see how my shoulder would hold up. It hurt but I got pretty heavy. Oh well, gonna have those days.

[jailer345]

I dont know what has been going on lately, but I just feel flat in the gym lately. I dont know if I am over training or what. I just feel tired and disinterested lately. After next week, I am going to deload for a week.

Squats (light)
barx5
barx5
135x5
185x5
225x5
285 3x5

Deads
135x5
225x5
315x5
365x3
402x2
455x5 Short term goal reached. Thankyou Jesus.

[jailer345]

Well, I decided to try and press heavy again today after Tuesday's poor showing. I have decided to some light bench on Tuesdays until my shoulder feels better. I will continue to press heavy on Fridays. I will try to get 210 for 5 sets of 5 one more time before resetting Press.

Press
barx5
95x5
135x5
165x5
185x5
195x5
205x3 Cant figure out what the issue is
185x6
185x6
185x5

Chins BW x 8, 8, 7, 6, 6, 5

Slow pushups and inverted rows with BW.

[jailer345]

During my workup on the bike today, I felt terrible. I decided to try and squat anyways.

Squats
barx5
135x5
185x5
225x5
275x3
315x2
365x3
365x2

The reason my day went so bad was primarily due to a cold, but there is something more. I just don't feel like getting into the gym lately. I feel kind of fat and sluggish. Its time for a change. I am going to switch to Andy Baker's Metcon hybrid which can be found in the Ripp QandA section.

Lunges 30lb db 4x8

Push press (light)
95x5
135x5
155x5
185x5

overhead squats 135 3x5. Just turned the day into a fool around day.

[jailer345]

30 minutes of cardio on the bike. 370 cals burned.

[jailer345]

12 (actually more like 13 minute see explanation below)minute modified Cindy

As many circuits as I could do of

15 bw squats
10 pushups
6 bw inverted rows

I got 10 in 12 minutes which I will take since I still feel kind of sick from this cold. This was actually more like 13 minutes as I had to stop my watch and attend to my two year old daughter for a minute.

[jailer345]

Heavy day. The order I chose was so my press wouldnt be destroyed by the front squats.

Bent rows
95x5
135x5
185x5
225x5
245 3x5, 2x6

Press
barx5
95x5
135x5
160x5
190 5x5

Front Squats
barx5
135x5
185, 7 sets of 5 reps I will be doing 6-7 sets of 5 on these till I get to weight that is respectable. I just cant keep the bar on my shoulders.

Chins BW 2x6.

I will also be changing the order. Press, then Front squats, then bent rows.

[jailer345]

30 minutes on bike. 394 cals burned. Distance: 13.34 miles.

[jailer345]

12 minute modified Cindy

15 bw squats
10 pushups
6 bw inverted rows

I got 10 cycles in the first 11 minutes which is a definite improvement on the last time. In the final minute, I eeked out 15 more squats and then tried not to puke. GOOD WORKOUT. YOU GOTTA LOVE METCON.

Last time I did a Cindy, I did 10 cycles in about 13 minutes.

[jailer345]

Saturday 09-11-10

Okay, I am going to try to use this thing again. Today is kind of a screwed up day due to Labor Day.

Deads
135x5
225x5
315x5
365x5
405x1
435x5. Hurt my back a month ago. So I was happy to do this without hurting myself.

Press
barx5
95x5
135x5
165x5
197.5 5x5

Pull ups (mixed grip) (2 min rest)
bwx8
bwx6
bwx5
bwx5 + 2 after short rest.

[jailer345]

Legs felt a little fatigued due to deadlifting heavy on Sat for the first time in a month.

Squats
barx5
135x5
225x5
275x3
315x1
340 5x5 Sets felt hard but I was able to get them by upping my RT by one min to 5 min.

Dumbbell bench 2 minute rest between sets.
(shoulder injury has not allowed me to bench heavy for 9 months)
100's x10
100's x 9
100's x 7
100's x7

[jailer345]

Pendlay Rows
135x5
185x5
225x5
270 5x5

Glute ham raises 2x8

mixed grip pullups
bwx8
bwx8
bwx7
bwx4 + 2 forced

[jailer345]

Press
barx5
95x5
135x5
165x3
200 5x5

Chins
BW 5x8

Close Grip Bench Shoulder hurt a little bit.
225x8
245x6

Inverted Rows
BW 2x8

[jailer345]

Deads
135x5
225x5
315x5
365x5
405x2
445x5

Squats (light)
135x5
225x5
290x5
290x5

[jailer345]

Press
205x6 + 2 + 1 (last 3 reps were rest pause)
195x4
195x5
195x5
195x5
195x4 I didnt want to do presses like this but that's how it went down. Its a long story.

Pullups (wide grip)
BWx7
BWx7
BWx6
BWx6
BWx7

NG bench 235x8, 235x7

Hammer curls 45'sx10, 50'sx10

[jailer345]

metcon

3 rounds for time

12 bw inverted rows

15 walking lunges (each leg)

20 double unders

25 pushups

time: 14:37

[jailer345]

Deadlifts
135x5
225x5
315x5
365x3
405x2
445x5 Felt good.

Incline DB press
60'sx8
90'sx8
90'sx8
90'sx8
90'sx8
90'sx8

Leg raises 2x8

[jailer345]

PULLUPS
BW overhand x 8
BW mixed grip x 7
BW mixed grip x7
BW mixed grip x 5 + 2 chins
BW mixed grip x5 + 1 chin


METCON TIME: 13:48

5 double unders
5 burpees
10 double unders
5 burpees
15 double unders
5 burpees
20 double unders
5 burpees
20 double unders
5 burpees
15 double unders
5 burpees
10 double unders
5 burpees
5 double unders
5 burpees

[jailer345]

METCON TIME: 13:44

3 rounds

10 overhead squats 115 lbs
20 double unders
10 inverted BW rows.
20 situps.

[jailer345]

Press (DE) Running clock- one minute rest between sets
125 lbs 10 sets of 3.

Cuban presses
3x10 20lb

DB Bench Press
80x10
90x10
90x10
100x10
100x10

Inverted Rows
BW 5x10

[jailer345]

Squat (DE)

205 10 sets of 2. Running clock with one min. timer.

Romanian deads
185x5
225x5
225x5

Ab work
Calf work.

[jailer345]

Press
95x5
135x5
170x5
185x4
200x3
215x1
185x5
185x5

Pull ups
BWx6
bwx8
bwx7
bwx6
bwx6
bwx6

Barbell curls 100lbs 5 sets of 6

Inclined French press 90 lbs 5x6

[jailer345]

I am trying to bench again despite the tendency for my shoulders to hurt. I heard that louie simmons says to bench with your triceps and not your shoulders, so thats what I try to do. seems to work.

Bench (Bench and DB Rows done in alternate set fashion, 1:30 rest)
barx10
135x5
185x5
225x5
245x5
245x5
245x5
245x5 Really strict form. This is light weight for me.

Dumbell Rows
55x10
75x8
90x6
90x6
90x6
90x7
90x6

Dumbell incline Bench (Done in alternate set fashion with BW inverted rows. 60 sec rest)
90'sx8
90'sx8
90'sx7

Inverted Rows
BWx12
BWx10
Bwx9

Flyes (superset with face pulls) I know. I know. My wife wants my chest bigger.
40x8
40x8

Face pulls
27x16
27x15

[jailer345]

squats
barx5
135x5
225x5
275x5
320x5
320x5
320x5

Back extensions
bwx10
bwx9
bwx8

ab work

calf work.

[jailer345]

I keep forgetting I am trying to log my workouts again.

Squats
barx5
135x5
185x5
225x5
275x5
315 5x5
275x10

Romanian deads
135x10
185x10
235x8

Ab work
calf work.

[jailer345]

I am trying to do these while keeping my shoulders back. So far my shoulders don't hurt, but I feel weak as heck.

Bench
barx10
135x5
185x5
225x5
250 5x5
205x8

DB Rows
50x12
65x8
75x8
90x6,6,6,7,7
75x10

DB incline bench 90'sx8,7

BW inverted rows BWx10,8

[jailer345]

Bench (medium grip-thumb length from knurling)
barx5
135x5
185x5
225x5
262.5 5x5 Easy-shoulders felt okay. Maybe a little tinge of pain.

DB Rows
90's 4x6, 1x7-8 Easy

DB flats 90'sx12,9
BW inverted rowsx12,10

Not a bad workout. Its nice to bench again.

[jailer345]

Squats
barx5
135x5
225x5
275x5
320 5x5
275x8

Squats felt good. Remember, one rep at a time, Big breath, tight body, EXPLODE.

Calf raises 5x5 80's
Leg raises 5 sets

[jailer345]

High Bar Squats: Conservative Max: 340

High Bar Squats
barx5
135x5
185x5
225x5
255x5
285x10

Auxilary work

HB squats (1:30 rest)
205x10
205x10
205x10
185x10
185x10

3 sets leg raises
3sets calf work.

[jailer345]

Med Grip Bench Conservative max: 300

Bench
135x5
165x5
195x5
225x5
255x6 daughter interrupted set. cost me a couple.

DB Flat Bench
80x12
80x12
80x10
80x8
80x8

Supersetted with 5 sets of 12 seated rows: 110lbs

[jailer345]

Deadlift conservative max: 490

Deads
135x5
225x5
320x5
367.5x5
417.5x6

Auxilliary work
Deads
245x8
245x8
245x8
245x8
Didnt have time for last set. Great workout.

[jailer345]

Conservative Press Max. 230

Press
barx5
95x5
150x5
170x5
190x7

Press
115x10
115x10
115x10
115x8
115x8

And a whole bunch of pullups.

[jailer345]

Conservative High Bar Squat max: 340

High Bar squats
barx5
135x5
195x5
240x3
270x3
305x8

Auxiliary work
High Bar squats (1:30 rest)
205x10
205x10
205x10
205x10
205x10

This boring but big kills. Extremely painful. I love it.

[jailer345]

Conservative med grip bench max: 300

Bench (thumb length from inner knurling)
barx5
135x5
210x3
240x3
270x4 last rep drifted out of position. Racked bar for 30 sec and banged out 3 more reps. In my mind I got at least 5.

DB rows
80x8
90x7
100x6

Auxilliary work (boring but big)
DB bench
5x10 with 80's
super set with db rows (both arms at once)
5x8-10 w/ 60's

[jailer345]

Deadlift

135x5
225x5
315x5
340x3
392x3
440x5 Tougher than I expected.

Auxilliary deadlift (1:30 rest)
5x8 with 245. Painful and so much fun.

3 sets leg raises.

[jailer345]

Incline Bench --> Alt set w/---> DB Row
barx10 60x10
135x9 80x8
185x8 80x10
225x8 80x9
225x8 80x8
225x8 80x8
225x7
225x5

Dips curls
bwx15 95x8
bwx12 95x8
bwx11 95x6
bwx10 95x6