This ^

Holy ****, such an epic grind. Don't think I've ever seen legs shaking like that before. You strong bro!

Thanks guys, appreciate the comments! After just psyching myself out a couple of DL sessions back, didn't want to fail. Still pretty lol there.


Upper Body Day
BP INC
1x8x135
1x5x185
1x5x225
1x5x255
1x1x275 did one rep and stopped...just felt wrong. not sure what happened.
1x3x275 Still felt off in my shoulder...

Supinated Chin
1x8+BW
1x5+50
1x4+75
1x4+85
1x3+85

DL Day (Deload)

2x5x135
1x5x225
1x3x315
1x1x405
1x1x455
2x1x495 Relatively speaking, pretty easy.

Squat Day-Heavy Singles PR Attempt BW 220lbs






Last rep was 233kilos/512.6 lbs which is 12.6 over the goal set on 6/21/2011.

Felt very heavy, back solid all the way though. very happy about that.

Congrats on the PR!!!

Nice DL #s too. That deficit DL grind was awesome!

Thank you sir!

Upper Body Day

Tired, no wim. Maybe fighting the start of a cold.

BB INC
1x8x135
1x5x185
1x5x225
3x5x255

Sup Chin
1x8+BW
1x6+50
1x5+75 5th was assistedw/slow negative
1x4+75 4th was assisted w/slow negative
1x5+40

Pretty exhausted by the end of theses. getting azz kicked at work not helping.

Pretty non-leet to not vid PR attempts imo, but very solid squat obv - ship it.

There is a video at the gym....but it has my coach insisting on bum humping me to spot me. Ive told him Im good, no spot necessary, but he insists cuz he's afraid my SI joint is going to asplode when I squat heavy.

Ill get a copy later and post it here.

http://www.youtube.com/watch?v=zA8R2EbnRG0

Yes I can see how bum spotting would be better than dumping the bar for avoiding exploding SI joints.

LOL Exactly!

DL Day Doubles
1x5x135
1x5x225
1x3x315
1x3x405
1x2x475
1x2x500
2x2x475

Tired. Focused on increasing explosiveness (while keeping it a dial as opposed to a switch) and speed. Doing so made them all look pretty good even though inside my head I was whining like a school girl.

This is fantastic.

lol.

Tell your coach to gtfo and let you dump it, sheesh.

Not that I'm lifting anywhere near those weights, but yeah, dudes spotting me from behind for squats is so off putting... and not even in a lolgay way.

Thanks and lol agree to all above.

DL DAY
In Atlanta all week so did not train Tues or Thurs. After fighting it for awhile finally got sick. Took it easy but it still showed up in the later sets today...

DL
1x5x135
1x5x225
1x3x315
1x2x405
1x1x475
1x1x495
1xFx515
3x1x475

Squat Day 90% cuz I am SICK...hate being sick.


1x5x70
1x3x110
1x2x140
1x1x160, 180, 200,
2x1x210
All pretty easy.

Have to admit it's pretty great to look at numbers that once seemed far away PRs as now relatively easy warm up sets.

Such a sweet sweet feeling, I agree

Skipped Thursday workout because of being sick. Bad timing for getting sick since I am going to do another 1rm squat workout before I start a cut. Was hoping to best my last attempt but not sure it's going to happen. Additionally have to be in ATL again Mon/tues so Im sure food and workout will suffer in advance of a Thursday 1RM attempt. Bonus, my SI joint spazzed when I rolled out of my car on Thursday and it's still bugging me. Still fully believe that heavy squats and DLs have saved me from that happening all the time so no complaints here.

Been an interesting year and learned a lot about training, injuries and getting sick while trying to reach some pretty aggressive goals. In part to see if I can finally start putting weight over my head again, I decided to do a small OHP workout last night.

1x10x45
1x5x95
1x5x135
2xFx185 Pretty lol fail...went about 90% of the way up stalled, stuck there for about four seconds then slowly failed down to my chest...twice

Not at all disappointed though because I think I could get there in a short amount of training and I had no pain during or after. Last year, I couldn't put 95lbs over my head without a lot of pain and swelling.

DL DAY Worked out at home and decided to do a simple 5x5

1x5x135
225
315
405
465

Wanted to do 495 x5 but was afraid if I lost tightness my back would get worse.

465 wasnt exactly easy so felt good about it anyway.

In ATL on Tuesday and was not able to train. Had a grinding dental appointment yesterday and up at 3AM today so no 1rm attempt.

So this month has been a mix of good and bad. BTW, LOL at the renamed thing...that's what I get for offending the 2+2 overlords

Today did a simple 90% push pull Squat and bench
HBBS
1x6x70
1x5x110
1x3x140
1x2x160
1x2x180
1x2x190

Inc BP
1x8x135
1x5x185
1x3x225
2x2x255

And with that I have decided to end my log. Not sure what I am going to do next, I think I will cut since I gained a little more fat than I wanted to.

It's been a year since I started this log. Results are

1. Train w/coach twice per week for 8-weeks
Did this all year and got bumped from patient to client to athlete at year end. Means I get to train with the other athletes and would have access to coaching if I wanted to compete in a meet. Pretty great having access to coaches at all ...tried to use them as much as I could and even tried to get their insight on some form check vids of other H&F posters.

2. Increase 1RM squat to 500lbs (current is 440)
hit this for 233K/512.6lbs

3. Increase Incline Bench 275lbs x 5 (current is 225)
Just barely got this. So much harder than I thought it would be.

4. Increase Weighted Chins to 2x4x60 (current is 30)
Got this plus some

5. Increase shoulder strength/health so I can put weight above my head
Definite maybe here. Stretching, rolling etc. Tried a small OHP workout and had no pain or problems. Hoping for the best and going to try and start working ohp into my routine.

6. Increase strength and size of upper body
meh not at all imo

7. Switch back to conventional bar DL from Trap bar
Did this successfully and DLd a 525pr.

8. Gain 8 lbs LBM
possibly....at 210 I I would be 8 more than when I started and probably same bf%

That's it.

Pretty damn impressive!

imo solid rename

nice work!!