Went to vegas two weeks ago then just spent a week in ft lauderdale so havent been working out much. weight is 226 now so i'll try and lose some weight

6/11
Bench
2x5x225
8x225

DB Row
Curl
2x15x50

Box squat
12x2x185 with bands

6/13
Chins
7,6 fat and weak

Press
2x5x150
6x150

deadlift
7x185

6/16

Bench
2x5x227.5
7x227.5

DB Row
15x125
13x125

Squat
2x5x315
7x315

Curls
2x12x52.5

KB snatch
50with 53lbs

6/19
Press
152.5x5
2x2x152.5 Tweeked my neck on second rep. Still hurts today pretty bad

Squat
2x5x320
7x320

Chins

1x6. This really hurt my neck

Im going to compete in this meet. http://www.powerliftingwatch.com/pow...-beach-liftoff

It is single ply i think but im just going to compete raw.

6/21
Squat
3x185
3x225
2x3x265
3x2x280

Kinda tough cause i had a hockey game right before.

bench
3x135
3x175
2x3x195
3x2x210
all paused

db fly
4x8x50

6/23

Meet got canceled so back to grey skull lp

Press
2x5x135
10x135

Chin
6x10lb
bwx6

Deadlift

7x187.5

Not really making any progress in anything but bench. not sure what to do.

6/27

Bench
2x5x230
6x230 wtf

Curls

Squat
2x5x325
6x325

Took another week off cause i went to vegas, then the fourth of july. This is getting lame and I am getting week

7/6

Press
5x105
5x115
5x135
15x95

Chins
for every set of press i did, i supersetted w/ 5 chins

DB Press
4x10x40

EZ Curls
10x50
2x10x60

7/7
Deadlift
2x187.5kg

Speed DL
8x3x150kg every 90 sec

SLDL
3x8x120 kg
No straps so these sucked bad

BB Row
3x8x155lbs could barely hold on to the bar

GM
1x205
Felt a terrible sharp pain in my hamstring so stopped. plus my shoulder was sunburnt so it hurt like hell to have the bar up there

Sore as hell today

Dont have dates but i condensed the workouts so i could get back on a m,tu,th,fr schedule.

Im doing 5/3/1 but im only going to put in my work set

Bench
10x210
Supersetted with 5 pullups after every bench set
DB Bench
3x10
Tricep pushdown
4x12
Facepull
2x25

Squat
5x295
Leg Press
3x10
These are lame

RDL
2x10x185

7/11
Press
5x140
15x115
Supersetted w/ 5 pullups between sets

KB Press
4x10x44

DB Curls
3x10x35

7/12
Deadlift
2x200
8x3x162.5
Sldl
8x120
2x8x130
Bb row
8x185lb
2x8x205
Paused Gm
3x8x225

Pretty sick DL

And I think the lameness of leg presses, leg curls and the other stuff Wendler suggests is why most guys in H&F doing 5/3/1 ends up with more squats as assistance for the squats, heh.

7/14
Bench
3x225
1x247.5
1x267.5
fx277.5
Sweet, Max went up 7 lbs in 5 months and my 5rm went up like 20.
12x185
DB Bench
dont remember sets and reps
Tricep pushdown
Same
DB Row
2x15x115

7/18
Press
150x3
120x12
Chins
6x5
KB Press
10x44lb
4x10x53 lb
db curl
4x10x40

7/19
Deadlift
2x212.5 Struggled on this. Supposed to get 2x225 next week. I used the texas deadlift bar for this and i didnt really like it at all. Felt really weird.

Speed Dl
6x3x175 every 120 sec

SLDL
8x255 lb
2x8x275lb

BB Row
3x8x205lb

GM
3x8x205

This took me like 1h 45m

is your DL in kgs and everything else in lbs?

ya

7/21
Bench
4x235 My hands were all wet and the bar was slipping like crazy, prob could have gotten two more
chins
5x5
DB Press
4x10
Tricep Push down
3x12x80
Face pulls
3x25
DB Row
2x15x120

7/22
Squat
320x4
Some power lifters were at the gym and they helped me with my form a bit

Some cleans and snatches
NExt day my wrist was sore so gonna stop these again

7/25
Press
7x140
Chins
7x5
DB Press
DB Curl

7/27
Supposed to deadlift yesterday but i had an adult league hockey final so skipped. It was best of 3 so we had a game today as well. Decided to deadlift an hour after the game so my shcedule doesnt get too out of wack. probaly dumb

deadlift
1x225kg failed second rep. looked after and was supposed to to 220. oops

"speed" dl
5x3x187.5 kg every 2 minutes. jesus this was hard

SLDL

3x8x265

BB Row
8x210

Way too fatigued from hockey so quit. was supposed to do 2 more sets of this and 3x8 good mornings

I dont remember if you mentioned it before - are you doing the Coan Phillippi DL program? If so, its brutal.

ya. I tried it before and made the weight i failed yesterday then quit after that, dont remember why.

Try some random wrist stretching a few times a day and see if that helps with the oly lifts assuming you want to throw some in every now and then. And please to 1rm your speed DL weight before next summer for me.

7/28

Bench
8x215
Chins
5x6
DB Bench
3x10x75
Tricep Pushdown
3x15
DB row
2x12x130

7/30
Squat
5x295
Groin was killing me on both sides. not sure what this is, hurts when I walk too

8/1
Press
4x150
Chins
6x6
DB Press
3x8x50
Seated row 2x10x160
Curl
2x12x40

8/2
DL
3x3x200kg
First two sets used a bar that was super bent. It kept almost slipping out of my hand and I couldnt figure it out. Looked at the bar and figured it out

Speed DL
3x3x152.5kg
Real fast

Romanian deadlift
3x5x130kg

BB Row
3x5x100kg

LAt pulldown
3x5xstack

Supposed to do good mornings but i was already there for 1.5 hours and all the racks were full.

Just found out that we are getting 2 new racks and getting rid of the old ones. The new racks are custom made and have a full rack and a half rack on the end so two people can use it as once. Also getting a new competition bench.

8/3
Started taking Judo. Class is 3 times a week and its $20 per month. Just learned how to fall today.

8/4
Bench
6x230
Super setted with chins
2x6
5+10lbs
4+10lbs
5+10lbs
DB Bench
9x80
2x9x75
DB Row
2x15x130
Tricep pushdowns

8/7
Bench
5x5x205

Speed press
10x3x105 on the minute

Chin
1,2,3,1,2,3,1,2,3 +20lbs

Squat
5x5x295

PC
2x3x145
2x3x155
3x165

Back extension
10xbw
2x10+25lbs

Press
5x5x135

Speed bench
10x3x145 on the minute

chins
2x8

8/12
De box squat
12x2x185
Deadlift
3x202.5 kg