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04-19-2011 , 02:32 PM
DL - finish by squeezing the glutes. Hump the bar, but dont bend your back any farther back, keep standing tall.
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04-19-2011 , 03:26 PM
Squats look ok to me, knees slide a bit forwards at the bottom maybe.

DL - like you said, hips are too low. Just follow Rip's setup and I bet they'll feel easier (more tension in hamstrings and glutes = good).
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04-21-2011 , 09:51 PM
4/21
Bench
2x5x217.5
11x217.5

I normally work out at like 7am and am tired and today worked out after work so could be why this was way better than last week

Deadlift
7x420

Lame. Set up doing it with hips higher felt way better though. Kind of hard for me to get into that position after the first rep though
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04-25-2011 , 01:10 PM
4/24
Press
2x5x147.5
6x147.5

Chins
6x10lbs
5x10lbs

Squat
2x5x320
7x320

Neck Harness
4x25x40
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04-26-2011 , 12:16 PM
4/25
5x100yard repeats

4/26
Bench
2x5x220
10x220
Body weight for ten reps. Never thought i would be able to do this.

Squat
2x5x325
7x325
Workout buddy said some reps were high on the last set. Probably redo the weight. Only got like 4 hours of sleep and squatted 2 days ago

Seated cable row
2x15x140

The trainer at the gym asked me if i ever planned on competing and wants me to compete on july 3 in the nationals. He said you dont have to quatlify or anything. He also said that i should only either bench or deadlift but he doesnt think i should compete in squats, not sure why.

The trainer pulled like 730 or something at 220 a couple years ago then took a year off from training and just competed and pulled like 660 or something at 198.
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04-28-2011 , 12:35 PM
4/28

Worst work out in a while. Had a hockey game at 10 last night, didnt fall asleep til 230 and woke up at 615 to work out.

Press
3x5x150

Chin ups
2x6x10lbs

Deadlift
5x425
Hamstrings were super weak from running and hockey. Barely got the fifth one, wtf
Weasel45 Log Quote
05-03-2011 , 12:21 PM
4/30
Bench
Buddy was using the .5 kilo plates so went up 5
2x5x225
6x225 WTF. Had a couple mimosas like 2 hours before the gym and was still hungover as hell so quit here

5/3/11
Press
152.5x5/4/3 FFFFFFFFFFFFFF

Chins
6x10 lbs
7xbw

Squat
3x5x330
Damn i suck

neck harness
4x25x40lbs
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05-05-2011 , 11:53 AM
5/3
1/2 mile run w/ 50 lb sand bag. lol like 6 minutes

5/5
Bench
2x5x227.5
8x227.5

Deadlift
5x196kg
hamstrings felt weak. had a hockey game last night so maybe thats it. not sure how i like this program for deadlifting w/ no deadlfifting assistance work.

Seated row
2x12

KB Swings
15 every minute for 5 minutes
Weasel45 Log Quote
05-05-2011 , 04:33 PM
Rows & KB swings both are assistance for the back & posterior chain, which benefit the DL. What other kinds of assistance work did you mean?
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05-05-2011 , 05:28 PM
SLDL and goodmornings. i meant assistance work for the hamstrings. The KB swings i do are super light. Heaviest kb at my gym is 53lb
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05-06-2011 , 12:04 AM
Any reason you cant add in some of those, or maybe some pull throughs at the end of a workout?
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05-06-2011 , 01:08 PM
I could just not sure where to put them. Maybe after deadlifts?
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05-06-2011 , 01:47 PM
sure, or after the rows
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05-09-2011 , 12:39 PM
5/7
Press
2x5x135
8x135

Chins
5x15lbs
6x10 lbs

Box squat
12x2x225

Neck harness
4x32x35lbs
Weasel45 Log Quote
05-10-2011 , 01:54 PM
5/10
Bench
2x5x230
7x230
No spotter so didnt try 8th rep

DB Row
2x15x110

Squat
2x5x335
Video taped it and they looked ****ty and some were shallow so i stopped, will reset now and probably get the trainer to show me how to squat

neck harnes
4x30x35
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05-11-2011 , 01:13 PM
5/10

100 kb snatches w/ 44lb kettle bell
9:05

First time doing kb snatches.
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05-11-2011 , 02:45 PM
That's really good for first time. I suck at snatches and destroy my hands.
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05-12-2011 , 11:46 PM
5/12
Press
2x5x137.5
9x137.5

Chins
5x15lb
7xbw

Dead
5x200

Kb swing
15 on minute for 6 minutes.
Weasel45 Log Quote
05-17-2011 , 12:24 PM
5/14
Bench
3x5x232.5

Squat
2x5x295
8x295
Kinda hurt my outside of right hip on first set

Seated cable row
2x12

Neck Harness
4x35x35

5/17

Press
2x5x140
9x140

Chins
6x15lbs
5x10lbs

Hip was still messed up so decided to box squat
12x2x235 on the minute
Weasel45 Log Quote
05-17-2011 , 10:10 PM
5/17 Evening

Snatch
singles up to 125 lbs
10x2x95 lbs
I havent snatched in a while, wrist didnt hurt at all thouh

KB Snatch w/ 53lb kb
100 in 9:05
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05-19-2011 , 11:24 AM
5/19
Bench
2x5x235
7x235

BB Row
2x8x80kg

DL
5x202.5 Super tough
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05-22-2011 , 05:09 PM
5/22
Press
2x5x142.5
9x142.5
Chins
5x15lbs
7xbw
Neck harness
40x35lb
3x35x35
Squat
2x5x305
9x305

Gm paused on pins
5x225
5x245
5x265
Weasel45 Log Quote
05-23-2011 , 12:37 PM
Here is video of my second set of squats

http://www.youtube.com/watch?v=4F2nSoAbVZg
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05-24-2011 , 11:30 PM
5/24
Bench
2x5x237.5
8x237.5 real happy with this
Db row
2x15x120
Squat
2x5x310
6x310
Trainer was having his clients do band assisted pullups in the only squat rack the whole time I was there so I had to use a rack with no safeties so stopped at 6. Tried to keep chest up and think I was doing it better
Weasel45 Log Quote
05-27-2011 , 12:30 PM
5/26
Press
2x5x145
10x145

Chin
8,6

Deadlift
4x205 lame
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