chris' log

[chris]

thursday 07/28
deadlifts
405x2, 455x2, 475x2x2, 405x5

[chris]

friday 07/29
olympic press
165x5, 170x3 (both PRs), 185x0...got it over my head at least haha. 15lbs over bw press soon

power clean & push press
135x9...was gonna do a bunch of these for some cardio but it was too hard and i ran out of time lol.

sunday 07/31
squat (belt/sleeves)
405x3, 455x4 (PR), 455x3

[chris]

Been sick since Sunday night..finally got into gym today Friday August 5

bench
225x5, 245x3x5

squat practiced squatting with toes forward...after squatting with my feet externally rotated for so long I've developed some imbalances...definitely need to work on this more
365x3, 405x3, 425x3

bench
225x6x4

notes: squats were rly awkward @425 set...feet wanted to externally rotate and knees were adducting like crazy but the weights felt good and I know what needs work

[chris]

saturday 08/06
4 mins of tabata sprints @ 7.5 speed/4 incline on treadmill for warmup

clean and jerk / hammer grip chinup megaset for time (some crossfit workout)
135x12/12 -> 135x9/9 -> 135x6/6
ended up with 12 min something which looks pathetic but I beat the guy I was doing it with by ~45sec and it's definitely harder than it looks. crossfit is gay if it's all that you do, but i think some of their methods have a place in training. still trying to figure out what those are...haha.

sunday 08/07
squat
405x2, 405x8 (PR...+2 reps?), 315x3 + 140ish ch, 315x5 + 120ish ch

chain sets were to low box; belt for everything

box jumps
bunch of triples working up to 46" for like 3x3 or so

oly squats just trying to reinforce the feeling of squatting with toes forward
225x5, 275x5

front squats
225x3x2

[chris]

monday 08/08
bench
265x3, 305x3x2 (PR), 225x10, 8, 6 (PoR)

pullups
2x10

shrugs
2x15

[chris]

tuesday 08/09
500m row/7 burpee megaset
7 rounds in 20min 33 sec

500m row
1:45ish

[chris]

thursday 8/11
2am workout
deadlifts
405x2, 425x1, 455x1, 495x3



11:30am workout
deadlift/shuttle run megaset
315x3 / 8 5yd shuttle runs x 5 rounds


friday 8/12
12am workout
bench
275x3x4

weighted pullups/dips superset
10/10 @ bw
10/10 @ bw + 15lbs
10/10 @ bw + 25lbs

curl variations
3-4x10

11:30am workout
front squat/medicine ball pushups megaset
185x5 / 26 medicine ball pushups x 8 rounds in 22:50; beat training partner by ~10-11 minutes on this one

need to get in a squat workout before sunday at Hoss' gym so i'm gonna hit up 24 hour fatness again tonight after work

[chris]

saturday 08/13
2am workout
agile 8 for warmup

squats
405x2, 425x2, 445x2, 465x2 (PR)



10-15 min foam rolling after squats

notes: I have a problem with my knees coming in; I'm not an expert but my hypothesis is that it's from years of squatting with my feet externally rotated (causing overactive adductors/underactive abductors) and trying to keep my feet pointed more forward this time. They're obviously still externally rotated, but they're a bit more forward than usual. It'll take some time to fix but I'll keep chipping away at it.


11:30 am workout
10 reps 45lb dumbell thrusters/250m row (as many rounds as possible in 12 minutes)

5 rounds + 10 thrusters and 2 rows

notes: feeling beat the fawk up right now...looking forward to resting up at work and putting down massive amounts of calories in preparation for tomorrow's squats @ the hottest gym in the west!

[chris]

sunday 08/14
squats
didn't keep track of reps/sets but the focus today was speed. i've been watching the guys from Quest gym over in Georgia do their squats and they pretty much do a really controlled divebomb, but it seems to work very well for them.

did some sets w/ straight weight and some w/ chains, tried to keep it all fast but i've got a lot of work to do.

[chris]

monday 08/15
bench
295x2x2 or something like that...weak. triceps were dead from the crossfit workout on friday plus bicep pain made it really hard to stay in control of the weight

08/15
deadlift/air squat/push press megaset
225x21 -> 50 -> 135x21
-> 225x15 -> 50 -> 135x15
-> 225x9 -> 50 -> 135x9
puked all over my shoes

thursday 08/18
rack pulls
worked up to 545x1 then missed 585 twice, then missed 545 again. 545 is 6lbs under my best pull from the floor...i should be rack pulling 600+. i know what the problem is (all the extra crossfit workouts...PC was not ready for today) and how to fix it (no more extra crossfit workouts) and it has been taken care of.

speed bench
225x12x3, 225x10 paused last rep

hammer grip chins superset with dips
10/20 @ bw
10/10 @ bw + 25lbs

notes: let the guy i've been doing the crossfit workouts with know that i can't keep up with them any more and still improve on my lifting and he understood, will still train heavy with him if possible though. also going to take a more Westside approach to deadlfit training (not deadlifting to increase my deadlift). It worked pretty well before the last meet, so why change it? looking forward to resting up lower body for the rest of the week and hitting squats HARD on sunday

[chris]

did an extra workout on friday...just some shoulder and hamstrang shiet for active recovery

sunday 08/21
am squats at Hoss' gym belt
415x2, 365x5 + chains (idk how many), 385x3 + chains (again don't know how many, but a bit more than previous set)

afternoon speed squats at 24 hour antelope no belt
315x2, 345x2, 355x2, 365x6x2

notes: the focus of the 2nd squat session wasn't to go heavy but just to work on being more aggressive with the weights and getting them down faster to take advantage of dat dere stretch reflex. i don't think i've ever moved 365 so fast without the belt.

[chris]

monday 08/22/11
bench
275x2, 295x2, 305x2, 285x2x4 (PR), 255x2x6 (PoR)

floor press w/ ~40-50lbs chain
155x5x5

tuesday 08/23/11
press
155x3, 170x2x2, 155x5, 155x4

wide grip btn press
65x8, 85x8, 95x7 + 1 jerk

dips
5x20 @ bw

ez bar curlz
70x10, 100x2x8

[chris]

friday 08/26/11
mock meet @ 24 hour fatness wrist wraps/knee sleeves/no belt
460/300/500

all pretty easy, didn't go all-out because of training on Sunday...just did enough to beat the guys I was lifting with. really happy with the squat and deadlift as those are both PRs for no belt and they were both easy as hell. the bench wasn't so easy but the ol' tendonitis is acting up again so I wasn't expecting much from it anyway

[chris]

sunday 08/28
skwaatz
competition squat
465x3x2

oly squat
275x2x1 (avg + mini band), 315x2x1 (avg + mini band)

monday 08/29
bench
310x2, 325x1, 275x4x5, 275x4 -- everything was a PR in some way I think except the last set with 275

floor press
195+40ch x 3, 195+80ch x 3, 195+110ch x 2, 195+80ch x 3

pendlay rows
3x10

tuesday 8/30
speed squats
365x2x2, 375x2, 405x6

speed pulls
365x5 or 6 singles

GMs
175-195x4x10

notes: 405 has never felt so easy, especially without a belt. felt like I could've done 10 with it.

[chris]

either tuesday or thursday of last week
lots of shoulder crap, just trying to get them healthy enough for benching tomorrow

sunday 09/04/11
squats
415x2, 455x1, added belt, 455x5 (1 rep PR), 505x1 (4lb PR lol)

13" box squat
225x2 + 80ch, 225x2x2 + 110ch

monday 09/05
bench
275x2x3, 295x3, 305x5 (PR by 3 reps), 315x1, 275x3x4 (PoR grip), 225x12 regular grip

pullups
2x15

Notes: I really need to stop doing heavy sets of 5 before trying to work up, 315 was intended to be a double but that's what I get for not having a plan.