Tuesday 3/29/11

Afternoon:

Barbell press - 45lbs 3x5, 47.5lbs 1x5, 60lbs 1x5, 70lbs 1x5

Band pull aparts (purple Jumpstretch band) 2x5

5/3/1 Backoff week.

Monday 3/28/11

Back squat - 45lbs 3x5, 65lbs 1x5, 80lbs 1x5, 95lbs 1x5

5/3/1 Backoff week.

Saturday 3/26/11

Afternoon:

Bench press - 45lbs 3x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x3, 112.5lbs 1x5, 127.5 1x3, 142.5lbs 1x7

Barbell press - 65lbs 5x10

Dips bodyweight - 5x3

For the same reason I cut out the curls I have cut out the renegade rows (for now). I ordered a light band from Elite FTS and I'll start doing band pull aparts during my accessory press lifts when I get it.

Thursday 3/24/11

Afternoon:

Deadlift - 135lbs 3x5, 160lbs 1x5, 190lbs 1x3, 240lbs 1x5, 270lbs 1x3, 305lbs 1x5

Back squat - 45lbs 3x5, 90lbs 5x10

No curls. Apparently doing curls twice a week and renegade rows twice a week was too much for my right elbow and I started feeling the twinges of tendinitis coming on. This time I'll stop doing what hurts it right away instead of plowing through like I did over a year ago now.

I did order a prowler and some farmers carry bars. I'm going to simplify my routine more and add some conditioning in.

Tuesday 3/22/11

Afternoon:

Barbell press - 45lbs 3x5, 47.5lbs 1x5, 60lbs 1x5, 70lbs 1x5, 90lbs 1x3, 100lbs 1x3, 112.5lbs 1x6

Bench press 80lbs 5x10 alternating with Renegade rows 2x 20kg - 5x9/9

Dips bodyweight - 5x3

Monday 3/21/11

Afternoon:

Back squat - 45lbs 3x5, 65lbs 1x5, 80lbs 1x5, 95lbs 1x3, 120lbs 1x5, 135lbs 1x3, 150lbs 1x6

Double swings 2x 20kg - 5x15

Barbell curl - 55lbs 1x10, 1x9, 1x8

Friday 3/18/11

Afternoon:

Bench press - 45lbs 3x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x3, 105lbs 1x5, 120 1x3, 135lbs 1x8

Barbell press - 62.5lbs 5x10 alternating with Renegade rows 2x 20kg - 5x8/8

Dips bodyweight - 5x3

Thursday 3/17/11

Afternoon:

Deadlift - 135lbs 3x5, 160lbs 1x5, 190lbs 1x3, 225lbs 1x3, 255lbs 1x3, 290lbs 1x6

Back squat - 45lbs 3x5, 85lbs 5x10

Barbell curl 52.5lbs - 3x10

Tuesday 3/15/11

Afternoon:

Barbell press - 45lbs 3x5, 47.5lbs 1x5, 60lbs 1x5, 70lbs 1x3, 82.5lbs 1x3, 95lbs 1x3, 105lbs 1x8

Bench press 77.5lbs 5x10 alternating with Renegade rows 2x 20kg - 5x8/8

Dips bodyweight - 5x3

Monday 3/14/11

Afternoon:

Back squat - 45lbs 3x5, 65lbs 1x5, 80lbs 1x5, 95lbs 1x3, 110lbs 1x3, 130lbs 1x3, 145lbs 1x7

Double swings 2x 20kg - 5x10

Barbell curl - 52.5lbs 2x10, 1x9

I repeated last weeks workout. I was hit by the flu during the night after my last workout and it really knocked me on my ass last week. Aside from sneezing and coughing I got really weak, had chills and just couldn't eat. I have not been that sick in a few years. Glad it's past.

I didn't feel very strong today. My eating is ramping back up but last week I was lucky to get some soup in my stomach for a few meals a day. I still got my 7 reps with 145 lbs but I did notice my hips wanting to come up first.

Monday 3/7/11

Afternoon:

Back squat - 45lbs 3x5, 65lbs 1x5, 80lbs 1x5, 95lbs 1x3, 110lbs 1x3, 130lbs 1x3, 145lbs 1x7

Double swings 2x 20kg - 5x12

Barbell curl - 52.5lbs 3x10

Friday 3/4/11

Afternoon:

Bench press - 45lbs 3x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x3, 97.5lbs 1x5, 112.5 1x3, 127.5lbs 1x10

Barbell press - 60lbs 5x10 alternating with Renegade rows 2x 20kg - 5x7/7

Dips bodyweight - 5x2

Thursday 3/3/11

Afternoon:

Deadlift - 135lbs 3x5, 160lbs 1x5, 190lbs 1x3, 210lbs 1x5, 240lbs 1x3, 270lbs 1x9

Back squat - 45lbs 3x5, 80lbs 5x10

Barbell curl 50lbs - 3x10

I feel stronger.

I'm doing curls to make my arms stronger. I used to think I didn't need to do them but some recent posts by Boris over at SquatRX and Zac Even Esh made me realize I didn't know what I was talking about.

Another reason for doing the curls is because of the tendinitis in my left elbow that I haven't been able to shake for over a year now. I'm doing some trigger point therapy on it with a lacrosse ball and I plan on doing curls to build strength in the joint. I do my curls with a slow eccentric and then back up at speed. I have heard from others with similar chronic tendinitis that this was effective in eventually healing the elbow.

Plus...(someday) I'll have some GUNS!

Tuesday 3/1/11

Afternoon:

Barbell press - 45lbs 3x5, 47.4lbs 1x5 60lbs 1x5, 70lbs 1x3, 75lbs 1x5, 90lbs 1x5, 100lbs 1x10

Bench press 75lbs 5x10

Dips bodyweight - 5x2

Renegade rows 2x 20kg - 5x7/7

Elliptical program 1

Four more reps in the press with 100 than almost 1 month ago. That's progress. Reps feel stronger too. I'm leaving some (probably ugly) reps in the bank but I am pushing the AMRAP sets hard.

For now I'm using the elliptical machine out of convenience. Burpees weren't working as my wrists got really sore from coming down to the floor quickly. I believe that I may be released to buy a prowler soon. Some farmers walk bars also I'm hoping. That will change how I do cardio. For now though I just need to start breathing a little hard a couple of times a week after a winter of just working size and strength.

I weigh about 220lbs currently and while I wouldn't say I'm lean, I can still see my abs without flexing them. I just need to steadily just keep getting the weights up and mostly maintain my weight at this point.