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Training Journal 11-30-2011

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Training Journal 11-29-2011

Great workout today!Barbell Deadlift 1x3x135, 1x3x225, 1x1x315, 1x1x365, 1x1x405, 1x1x455, 1x1x495 (5 plates felt great. Not easy but no sticking point so I feel good for 505 before the end of the year)Flat Dumbbell Press 5x5 100lb dumbbells)One-arm Dumbbell Bent-over row 5x10 each side (100lbs)Hanging Leg Raise 3x12One-arm Kettlebell Swing 2x30, 1x50 (55lb bell)Practice Sets Weighted Pull-ups 3x3 (25lbs)  Lifeline TNT Cable Military Press 3x3 (2 green, 1 purple cable) (great for building pressing power, Reistance goes up as you get closer to lockout so you really learn how to develop one-gear...

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Training Journal 11-28-2011

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Training Journal 11-27-2011

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Training Journal 11-26-2011

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Training Journal 11-25-2011

Barbell Back Squat 1x5x135, 1x5x225 1x5x275, 4x3x315, 1x5x315 (Knees feel good so I am going to keep adding 10lbs every week)Barbell Floor Press 1x3x135, 1x3x225, 1x3x275, 1x2x300, 1x1x305 (Going to start doing this once a week for a while and then on another day do light bench press for speed westside style!) Dumbbell Iron Cross 1x5x25s, 1x5x30s, 1x5x35s, 1x5x40s (great exercise for the shoulders)Straps lat Pulldown 1x5x180, 1x5x200, 1x5x220 Hammer Strength Iso Squat Machine 1x5x235, 1x5x415, 1x5x505Plate Push-pulls 3x15 (45lbs) Dragon Flags 1x7, 1x5, 1x4 Practice sets through out the day Weighted...

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Training Journal 11-23-2011

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Training Journal 11-22-2011

Deadlift 1x3x135, 1x3x225, 1x3x315, 1x2x365, 1x2x405, 1x2x470lbs (first two reps felt easy but lost my setting on rep three and stopped there. Felt strong today on deadlifts and will go up to 495 next week) 'Medium Grip Bench Press 1x3x135, 1x3x225, 1x3x255, 1x2x285lbs (coming along but bench is still pretty weak Was bench pressing 315 for 2 a few months ago and last year did 330 for a double. Need to make sure to keep the bench press in my routine at least once a week as spend too much time away from it)Bench Press Speed work 4x3x225lbs (fast reps)One-arm Dumbbell Bent Over Row 4x6 each side (100lb...

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Training Journal 11-21-2011

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Training Journal 11-19-2011

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Training Journal 11-18-2011

Good workout today Barbell Back Squat1x5x135, 1x5x225, 1x5x275, 5x5x300lbs (squat strength is coming back nicely and knees feel great)Bench Press1x5x135, 5x3x225 (three second pause at the bottom and then explode all the way to the top. Felt I needed an extra bench day to work on form and speed. I will do this one day and then a maximum effort day 5-3-1 style at the next workout 3 days later) Dragon Flags 3x7 Lat Pulldown 1x5x160, 1x5x180, 1x5x220 One-arm KB Swing 1x30 each side (55lb bell) GTG Pull-ups 3x6TNT Cable Mil Press 3x3 (2 green and one yellow cable) Tomorrow I plan to do some hill...

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Training Journal 11-16-2011

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