power

4/26/06 BENCH

135X10
225X5
275X3 RAW PB
285X2 With bench shirt on
255x6
225x10
225x12 boards
225x10 boards
145x12 close grip

Wow! It's about damn time. My whole upper body felt great today. I think my shoulder is at 95% now. The 275x3 felt real good. My shoulder didin't hurt after the workout, so that's a real positive. I did those 225 boards, to get more tri work in. I also did some overhead tri extentions of 70 lbs x 20 x3 sets. My arms are so tired now. I'm just happy that my shoulders are getting better. Oh, the 275x3 was a new PB for me raw, so all in all today was a very good workout.
Also did some curls. I'm doing to do more work tonight on my shoulders and tri's. I think the 3 days rest between workouts in helping me out.

4/24/06 SQUATS

135X10
225X5
275X5 with wraps
305x3 with wraps
305x7 wraps and did with 18 inch box
315x6 wraps and 18 inch
275x8 wraps no box
185x10 raw
135x15 narrow stance raw

Damn boys, I need some input here! The box squat was done at 18 inch height. I sit down and then come back up. These seem much easier then a normal squat. QUESTION: Are box squats easier then a normal squat? How can I get 305x3 (no box) and then 315x6 with a box. I'm starting to think that physically I could be able to squat more, but my mental mind set is keeping me back. Could this be the case? Well, I'm really enjoying the squats more. So that's good. Would love some feedback on the questions.
Lou

4/23/06 BENCH

135X10
225X5
270X4 RAW PB
270X2 with pause and bench shirt (BS)
270x5 with BS
240x7 raw
225x5 raw
135x15 close grip

The 1st 270 raw felt really great. It was kind of easy. It's at the end of my workouts that my left bi is starting to give me some trouble. The shoulder is at about 95% now. Not great, but good. I didn't want to go over the 270 with the shoulder still not at 100%. Felt good to lift today. I'm going to do some extra work tonight on my shoulders and rotator. No one has yet to respond to my last 4 posts, so i'm gonna keep it short.

4/20/06 SQUAT

135X10
225X5
265X5 BW-BELT & WRAPS
300X3 BW
265X5 BW
265X6 BW
235X10 18 inch box
235x10 18 inch box
135x10 narrow
135x10 wide

Didn't feel as good as usual on the squats. The 300x3 was a little harder then I thought it was going to be. I'm just glad to be on the 300 mark right now. I figured I would throw in the box squats. They 235 sets were really easy off the box. I didn't really feel like they were doing much for me. It didn't seem like I was going that far down. Without the bar, I sat on the box squat, and my legs are very close to parallel. So, maybe i'll keep the box squats in. What do you guys think? Keep em, even though they don't feel like they are doing much. On normal days 225x10 in difficult for me to do without the box--today the 235 with the box was easy. I go down, sit on the box for about 1 sec and then stand up. That's it, right? I'll wait for you guys to let me know before my next squat day.
Lou

4/19/06 DEADS

135X10
225X5
315X5
385X3
405X1
425X1 =PB -see notes
315X5
225x20 just the last 1/4 of the dead=lock out. Thats where I needed the extra work

GM's 135x10x3sets

Well, the dead is starting to really feel and look good for me. I wanted to go for the 425 again to see if the 1st time was just luck. It was done with just a belt and knee wraps on (no suit). It was a much smoother ride coming up and the lockout was nice. This may be the first 425 that would easily get white lights in comp. It is easy for me to get the weight off the ground, but not the lockout. I decided to do the 225x20 last 1/4 deads and some GM's to get that extra kick for my deads. I have also included side bends into my cycle. I have been using a curl bar with 70lb's on it. I use wraps to get some extra grip and it has been feeling great. Maybe it will get those love handels-LOL. Well, I am starting to feel much more confident with my DL's after today. I'm very proud to get the 425 again, but with much better form. Last comp I couldn't get 415 with a suit and belt, so this is a big upgrade for my lifting. Tomarrow will be a squat day.

4/18/06 BENCH

135X10
225X5
265X3 RAW
270X3 RAW PB
240X7
225X7
180X10
135X15 Close grip
135x10 very wide grip

Took a nap today and decided I had to get into the gym/garage tonight. The shoulder felt a little bit better then usual, maybe the week off helped a little. The 270 felt good, but was a little slow. Did a lot of extra work after.
Standing tri's 70lbsx15x3 sets--Incline dumb bench 35lbsx20x3sets. Curls 70lbsx15x3sets. Bent over fly's db's 20lbsx20x3sets. I think that was it. I pretty much make up names for some of the lifts I do. LOL. Long workout, but glad I did it.

4/16/06 NO LIFT

This is a little bit of information on myself. I work pest control and this is a very busy time for me right now. Over the last 5-6 days I have been drilling a lot! My body has been tired and I can't seem to get enough energy to lift right now. With my shoulder hurt and Easter here, I have decided to take these 4-5 days off and let my body rest a little bit. Work and no play. LOL
I plan on starting up again on monday. My shoulder still feels a little bit weird, but not hurt. I think i'm about 90% right now. So that's the story here. Just wanted to drop a "blog" about myself. Oh, my legs have still been sore from the last squat day.
Lou

4/12/06 SQUAT

135X10
225X10 RAW
265X7 WITH wraps
225x10 wraps
225x10 wraps
155x10 raw
155x10 raw

I decided that i'm going to try and squat twice a week. The squat is my worst lift (I think anyway) so I think it needs some extra work. I think I'll do one heavy day (like above) and a 2nd day of 135 to 155 of reps of 10 for 5 sets. This will give me a little extra work, but not tax my CNS. What do you guys think? My shoulder is still a little stiff, but I have been doing extra work for that. The one alberto posted for me. Well that's it. I didn't want to lift today, but still got myself out there. So, i'm happy.

4/12/06 SQUAT

135x10
225x10 raw
265x7 with wraps
225x10 with wraps
225x10 with wraps
155x10 raw
155x10 raw

Did really want to lift today-long day at work. Got out there and just wanted to put the work in. It's going to be hard to lift the next couple days, but i'm determined to get my lifting in. Weight today was at 183.5 so i'm happy. I really have to find a way to stay at 185, so I can cut a little weight for 181. That's later! Did a lot of extra leg work after the workout. Shoulder still feels a little shitty!

4/10/06 BENCH

135X10
225X3
225X3 BS--Bench Shirt on
275x3 BS
285X3 BS
225X5 BS with pause
260x1 Raw--didn't feel right--stoped heavy work
135x10x3sets raw

The 275x3 was very sound, felt great. The 285 was a little bit tougher, but didn't feel that bad. Didn't want to go any heavier without a spot. I did a lot of extra work after this for my shoulders. I'm trying to get back to 100%, but i'm not near that yet. This was one of those days I really didn't want to lift, but forced myself to go out to the garage and push some weight. I want to improve my lifts, can't do it on the couch! LOL

4/10/06 BENCH

135X10
225X3
225X3 BS--Bench Shirt on
275x3 BS
285X3 BS
225X5 BS with pause
260x1 Raw--didn't feel right--stoped heavy work
135x10x3sets raw

The 275x3 was very sound, felt great. The 285 was a little bit tougher, but didn't feel that bad. Didn't want to go any heavier without a spot. I did a lot of extra work after this for my shoulders. I'm trying to get back to 100%, but i'm not near that yet. This was one of those days I really didn't want to lift, but forced myself to go out to the garage and push some weight. I want to improve my lifts, can't do it on the couch! LOL

4/8/06 DEADS

135x10
225x5
315x1
415x1--with belt and knee wraps---This was great for me!
425x0
425x1--after 415 I put my DL suit on and the wraps. It wasn't very pretty, but good!
435x0--Just couldn't get it started. See below
385x1

Ok, the best thing about lifting today is I learned something. The first attempt at 425 was a no go. I was really upset with myself. I never lift angry. About 10 secs after the fail. I got up to the bar--I tightened up my entire body--Bent over and got the 425. I'm not saying lift angry, but this was a huge step for me. (and not just the weight). This 425 tought me to "get tight" almost like i'm making a muscle. This has greatly improved my mental attitude towards the dead lift. I usually take my time on the DL, I mean way to much time. I usually bend over, grab the bar and take 30-40 secs before I pick the damn thing up. This tight position allows me to conserve energy and maintain a positive image of making the lift happen. My PB was 415 last week. In comps it was 410. My last comp I tried the 415 and couldn't get it. I'm very happy with my lifting today--I learned a lot about myself and got a new personal best as well. I am so happy, I could cry. Yes!!!!
oh, and my weight is coming back down again. 184 today.

4/6/06 BENCH

Just wanted to do a quick bench session and see where i'm at some different weights.

155x10
235x9--This was a new PB at 235
255x5--Old PB was 250x5
225x8--boards

Also did some very light shoulder work. Just wanted to get something in today. I wanted to DL, but my back isn't ready yet. Tomarrow i'll dead!

4/5/06 SQUAT

135x10-R=raw
225x3--R
275x3--BW=Belt and Wraps
300x3--PB--BW
300x3--PB again--BW
275x6--BW
225x10-R
155x10-R

I didn't feel great today, but still got a Personal Best with the 300x3! It felt really good going up, so I decided to do another set after that. I'm really proud of myself for not only getting a PB, but for squating more consistantly over the last month. I don't like the squat, but its starting to grow on me. I'm hoping that it will help my DL, which I may do tomarrow, if my legs are not tired. Hey, I squat more then I bench now! That's a first for me!

4/4/06 BENCH

Shoulders suck!

135x10
225x3
275x2--BS (Bench shirt on)
295x2--BS
275x3--BS
225x5--BS (Nice and slow with a pause)
235x4 -Raw
225x10-Raw-2 boards
135x10--slow with pause

Ok, now i'm starting to get pissed off. I thought my shoulder was fine. The first 225x3 felt soooo easy. It was really smooth. Put the 275 on and that went smooth. The 295 felt good, but after the 2nd one my shoulder didn't feel right again. It's not so much the pain, it's like it takes the inital blast out of my bench. I really feel like I could get a 315x3 if my shoulders didn't hurt/jam up on me. I did a lot of tri work after the benching. For the next week, i'm going to just do 135x10's and tri work and not go anywhere near 200. I think this shoulder shit is from the rack and re-rack on the bench. It was a good workout, but I really wish I felt 100%. Damn!

3/31/06 DEADS

135x10
225x5
345x5
345x5
365x4 PB
225x10
135x10x2sets stiff leg deads

Well this 5x system is starting to really get my confidence up and move my top weights up rather quickly. About one month ago I had a hard time getting that 365 up. I'm still going to go with the 5x system and move up to 350 next week. My dead is starting to feel stronger and my mental ability to actually start the heavy weights up is better then ever. I feel like i'm getting a lot of PB over the last few weeks. I have been eating a LOT better and drinking ONLY water. Thing I don't like is that i'm up about 6 lbs in weight now. Was 182 -now 188! It's going to suck to cut the 7-8 lbs for comp, but i'll worry about that later.