power

3/30/06 BENCH

95X10
135X10
225X5
275X2---BS-Bench Shirt on
295x3---BS ---PB
255x4--all the rest raw---PB
225x8
135x10x2sets--close grip
135x10 Wide grip

Military Press/Jerks-Standing.
135x5
155x5
185x5
135x5
Don't really do these often--I think i'll put them in to get more work in.

Well, the last 295 was a little hard. I had a spotter and was able to go heavy today. I'm really gonna start pushing heavier weights. My arm thing was a fluke. It feels fine now-maybe it was just a pinshed nerve.

Also did: Lat pull downs--fwd and back. Curls. Overhead Tri's. Incline DB's and also did some press work.

3/28/06 SQUATS

Boy did I feel good today. I read Alberto's post. He just got back into the gym after being sick as was squating close to 300 lbs. I got into my gym/garage today and decided to stop being such a baby and put some weight on the bar.

135x10
225x3
245x5---WO--Wraps on
255x3---WO
275x5---WO
285x3 PB--(see notes below)---WO
225x10
225x5
135x10
135x15

The 285 is my new PB (over the last 10 years). I put the wraps on a little bit tighter then normal and the weight went up fairly easy. (About a 6-in difficutly-10=most). It's hard to really go up to a near max without a spotter. My squat rack is free standing and has nothing to catch the weight if I can't do it. I would like to go up- but i'm going to have to wait for someone-just in case. I think I may be able to hit a 300x3 if I didn't have to worry about safety. Right now i'm just trying to get these little legs to get some bigger weights up there. I'm very happy and actually look forward to my next squat day. It also helps that it was very nice outside today and the garage was up to about 60 degrees with the heater on.

Also did leg extentions-curls--bent over rows.

3/27/06 DEADS

135X10
225X3
315X1
385X1
405X1
415X1 Personal Best.

Well, I really didn't feel like lifting today. I went out to the garage and decided I would DL, but not do an entire workout again. So I went for singles. I didn't stand on 35lbs plates like the last few weeks. I went raw with just a belt and some chalk. The last comp I was in-months ago, I went for 415 with my dl suit on and couldn't get 415 (on two attempts). Today the 405 felt nice and smooth, so I said what the hell and went up to 415. It went up to my waist fairly easy-the lockout was tough and I may have been a little sloppy. Overall i would rate the life about a 9 hard because of the lockout. I really need to find out what exercies I can do to help with my lockouts. To be very specific it is the last 1-2 inches that i'm having a hard time with. If anyone knows what I can do please post. Note: I lift in my garage and have only a bench-squat rack and about 475lbs worth of weight. Thanks guys. Hey, i'm also happy that I got the 415. I didn't think I would get 405 right now, never mind a PB. I also did this workout after work and yesterday I drank about 10 beers. Crazy!

3/26/06 BENCH

135x10
230x8 Personal Best
245x5 PB
255x3 PB
225x8
205x8
135x10
135x15

Ok, I have very slow speed coming up on these sets. They all look like they are the last rep. However, I have enough power to keep going another rep, and another, ect..... I think I may have a very slight tear in my right bi. It doesn't hurt that much, but coming up there is no explosion on my reps-just power. I went to do my bi curls--I usually do 70-80lbs for 10-15 reps. Today after benching I put on 50 and had a hard time doing my 10 reps. So, i'm going to try and stay away from heavy weights for a while and just work on speed. This will give my tri's a little rest and maybe get me some speed off the bottom. I don't feel good benching, but I still go personal best in three differt bench rep/weights. So, I'm benching better, but don't feel 100%. Weird!
Also did front and rear lat pull downs. Overhead tri's--curls. Wide grip bench.

3/24/06 BENCH

135X10
225X3
275X1 ----with bench shirt w/ pause
285x1----with bench shirt---was kind of easy
285x4----with bench shirt--with boards
250x3 ---Raw --something didn't feel right after these reps
230x1---Now something really didn't feel right----I was not hurt--but my arms/shoulder felt weird.
I think it will go away in 3-4 days. This one rep was hard to do. I did 225x8 the last time, so it's not the weight.
Ended the workout after the weird sensation in my upper body. I don't want to push and get hurt. Well see, I plan on benching again on Sunday morning, don't some speed work.

3/23/06 SQUAT

135X10
225X8
225X8
205X10
205X10
135X10

Well, at least i'm moving up a few reps with the 225. I really didn't want to lift today, but I have to squat if I want to improve my Deads. I think i'm going to go up to 235 next time to get some heavier weight on me.

3/20/06 BENCH

135X10
225X2
Put the "BS"-Bench shirt on for these next ones
250x3
260x1
275x2
275x1
It was hard to find my grove with the shirt on again. It was weird to bench with it again. I read in an article that you should try and bench every week in your bench shirt-"to get the grove down and build up your max (in your shirt)." I'm going to try this and see where it takes me
Last sets were with no shirt
225x8
205x8
135x10-3 sets
I got another PB in the 225x8. I really love benching! Arms were a little weak after lifting.
Also did: Lats, curls, overhead tri's ect...

3/16/05 DEADS
135x10
225x5
325x5
325x5
325x5
225x10
225x10
Shrugs 225x20reps then 25reps.
I said last week that I would go up 5 lbs on the dead--I thought maybe go up 10 lbs. Well, I did get all of my sets/reps in for the 325. The first two sets were fairly easy-the last was pure hell. I'm still going to go up 5 lbs on my next dead day. I plan on stoping once I hit the 375 mark. This 325x5 was my highest 5 rep set that I have ever done. I think if I only had to go for one set of 5 I may be able to get 350, but why not just stick with the plan. My back is really tired after todays, workout.

3/15/06 BENCH
135x10
235x6
245x3
225x7
225x5
180x14
135x10
Felt so good with the 235 that I decided to go up 10 lbs to 245 and got a very easy 3 reps. When I went down to 225 I got my 7 reps again. I think the few days off really helped me heal/rest. I can't wait to dead --maybe tomarrow. I can't wait to bench again. I think i'm gonna go up to 250 and try for 3 reps. Great lifting today!
ALSO did curls, lat pull downs, incline deads ect....

3/10/06 SQUAT
135x10
225x5
225x6
205x10
135x10
135x10
I really didn't want to squat, but i'm going to be gone, so what the hell. Get it out of the way. Believe it or not, the 225 was really hard for me. I feel the pressure on my knees a lot when I squat. I am doing all these sets with just a belt-no wraps. I think if I put some wraps on I could go up to 275x3, but i'm not going to wear shorts outside right now. Remember, my garage is not heated and it's like working out in the open. Don't get me wrong, it sucks in the winter, but it's really nice to lift outside during the summer. Well that's it! Oh, I don't take pictures, cause there is no one to hold the camera. The only pics I have are from actual meets.

3/10/06 BENCH

135X10
235X4
225X6
225X5
225X8-BOARDS
205X7
135X10--3 Sets
Did some curls--over head tri's ect..
I decided to go after the 235 first. The 4 reps were a little hard--may have gotten 5, buy oh well. My arms were tired after todays workout. I'm going away for 3 days to Cali to watch the world series classic. So I may squat before I leave, but i'm not sure if i'll have time. Later boys, time to watch some baseball. Can't wait.

3/8/06---Bench
135x10
225x7-----getting up there!
235x3
225x4
205x8
185x9
135x10 close grip
135x10 very wide grip
135x10
135x20 2 board-very quick reps
Curls 70x10x4 sets
incline dumb bells 35x15x3 sets
overhead dumb bell-tri 25x3 sets
lat pull downs 3sets 20 reps weight was 135 I think
NOTE: I'm starting to get my overall strength back to what it was--I figure i'm at about 80-85% of what I used to be. The 225x7 felt really good. If I had a spotter -I may have seen 8, but there is always friday. My arms are like jello today. I love this shit! Tomarrow is Squat--I hate that lift. LOL
Lou

power: March 2006
3/7/06 DEADS
135X10
225X10
315X5
315X5
315X5
235X10
235X10
SHRUGS 135X25 reps--4 sets
Upright rows dumb bells 35lbs 5 sets of 10 reps-each hand
Note: I think i'm going to stick with a 5 rep 3 set max system until I get up to 375 and then start going on a 3 rep system. I need to perfect my form and do not think going for a one rep max will help with my mental development on the DL right now. The last set of 315x5 was a little hard. I plan on going up 5lbs each time I DL until I hit a stall and work through it. Good workout today!

power: March 2006
3/6/06
Bench again today:
135x10
225x6
230x3
225x5
205x8
205x6
165x13
135x10 close grip
Incline dumb--35lbs 3 sets x15 reps
overhead tri's 35x4 sets x 25 reps
lat pulls 25repx4 sets---weight was 140
Felt really good on the heavy sets. Have a cold, but it's not really making me lose any strenth.
I want to add one rep to my 225 every time I bench until I hit 10 reps then go up 5lb's every time I hit the 10 reps.

Abs/hernia felt better
135x10
225x5
225x5
205x8
205x10 boards
155x10

Curls 55lbsx15x3sets
overhead press 65x15x4 sets
overhead tri's 55x10x3 sets
Starting to feel a little bit better on the bench again. Starting to get a cold, but did not effect my lifting today. Arms are very tired after todays workout.