Monthly Archives: February 2013

Knees!

2/25/13

Bench

215x5x3

Pendlay Rows

170x5x3

2/26/13

Squats

365x5x3

I’m not surprised that I had to switch to triples last week for bench volume. 215 was pretty tough for fives. I’m working on touching lower on my chest. I feel like I’ve been touching too high for a while, leaving the pecs out and beating up my shoulders. Going to try for five singles of 265 again this Thursday.

Focused on shoving my knees out on Squats. The first couple reps looked good on camera. I think I need to focus on mid-foot in conjunction with the knees.

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Lower Good Upper… Not So Good…

2/22/13

Squats

430×3 (PR)

Bench

265×1 (PR) Failed, second single 

Press

180×0
175×0

2/23/13

Deadlifts

465x1x3 (PR)

RDLs

195x5x3

This week went pretty well for lower body but not so hot for upper body. When I was warming up on Bench my last warmup single and subsequent workset single felt way harder than they should. I failed the second single and decided not to try again. I think I wasn’t recovered from Monday’s volume. Last time I switched to 3s on volume because I couldn’t finish the set otherwise (on Press) the same thing happened. What I’ll probably do next week is drop the volume 5 pounds and then try and hit all 5 singles next week.

Whether it was the lack of volume, or the cold, this week I got all three reps on Squat. Video:

I’ve realized that my Squat has gotten a bit sloppy as of late. Compare the squat to this one:

I’m getting into my knees. and this is bringing the bar path forward of midfoot and actually making the lift harder. I’m going to remedy this by shoving my knees out hard.

Deadlifts went pretty well despite not having trained them the week prior. Here’s one of the singles:

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Volume Volume Volume

Volume Squats

360x5x3 

Volume Bench 

220×4
220x3x4 

Upped volume for both bench and squat this week. I feel like I’ve gotten a bit behind on my voume. Squat/Bench are around 83% of Intensity. Gotta get that up. Probably going to move to 3×5 on Squats as the fives are pretty harsh on my low-back. Nose was running during Squats. Not so cool. About 90% back to normal after the cold. My weight dropped a lot since I last weighed myself ~193. Not sure what happened there. Maybe lost some water.

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A bit sick

2/14/12

Bench Press

260x1x5 (PR)

Close-Grip Bench Press

215x3x3

2/15/12

Squats

430×2 (failed third rep) (PR)


Caught a bit of a cold towards the end of the week. I think I failed the Squat triple due to insufficient volume on Tuesday but the cold could have had something to do with it as well. Didn’t deadlift this week because my joints felt real achey on Saturday. It’s just about all cleared up so I expect to hit volume day tomorrow as usual.

All aboard the PR train

2/7/12

Bench Press

255x1x5 (PR)

Close-Grip Bench Press

210x3x3

2/8/12

Squats

425×3 (PR)

Press

175×1

155×5

2/9/12

Deadlifts

455x1x3 (PR)

RDLs

185x5x3

This was a really good week for training. Got PRs on Squats, Bench, and Deadlifts. Switched a few things up with my program this week. Moved to 5 singles across for Bench, 3 singles across for Deadlifts, and threw in Romanian Deadlifts after Conventional Deadlifts.

Video of the Squats:

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Nuts and Bolts

1/29/12

Squats

355x5x3

Bench

210x5x4

2/1/12

Squats

420×3 (PR!!!)

Bench Press

250×2

250x1x3

2/3/12

Deadlifts

445×2

445×1

Press

170×1

155×4

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