Friday 11/30/12

Afternoon:

Squat - 115lbs 1x 5, 145lbs, 1x5, 170lbs 1x 5, 185lbs 1x 5, 215lbs 1x 5, 240lbs 1x 6

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 150lbs 8x 4

Band pullaparts after last 3 sets - 3x 20

Wednesday 11/28/12

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 195lbs 3x 10

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 145lbs 7x 5

Band pullaparts after last 3 sets - 3x 20

Monday 11/26/12

Morning:

Pushups - 3x 18

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 195lbs 3x 10

Deadlift - 150lbs 1x 5, 190lbs 1x 5, 225lbs 1x 5, 245lbs 1x 5, 280lbs 1x 5, 320lbs 1x 6

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 6x 6

Band pullaparts after last 3 sets - 3x 20

Friday 11/16/12

Morning:

Pushups - 1x 19

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 190lbs 3x 10

Press ladders - 28kg - 3x 1,2,3 with matching pullups

Wednesday 11/14/12

Morning:

Pushups - 3x 19

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 190lbs 3x 10

Bench press - 70lbs 1x 5, 90lbs 1x 5, 110lbs 1x 5, 135lbs 1x 5, 155lbs 2x 3, 175lbs 2x 2, 185lbs 2x 1

Band pullaparts after each workset - 3x 20

Curls - 75lbs 2x 5

Its a backoff week, but I ended up doing some heavier sets for my bench just because. The 185lbs were the most I've ever tried benching. I had at least another rep and maybe 10lbs but that's for later.

Monday 11/12/12

Afternoon:

Squat - 110lbs 1x 5, 140lbs, 1x5, 165lbs 1x 5, 205lbs 1x 5, 235lbs 1x 3, 260lbs 1x 4

Press ladders - 28kg - 5x 1,2,3,4 with matching pullups

I had another rep in my on my last squat set but I was happy with 4 solid reps of a weight I've never put on my back. I wanted at least 3.

Pr in press ladders too. They are getting easier though I'm using a bit of english on my pullup sets of 4 later on in the ladders. They are still solid though and I'm very happy with what these are doing to my pressing.

Saturday 11/10/12

Morning:

Pushups - 3x 19

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 200lbs 3x 10

Bench press - 70lbs 1x 5, 90lbs 1x 5, 110lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 170lbs 1x 3

Band pullaparts after each workset - 3x 20

Curls - 85lbs 2x 5

Wednesday 11/7/12

Morning:

Pushups - 2x 19

Afternoon:

Press ladders - 32kg - 5x 1,2

I also did a few pullup sets of 5.

Tuesday 11/6/12

Morning:

Pushups - 2x 19

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 200lbs 3x 10

Deadlift - 145lbs 1x 5, 185lbs 1x 5, 225lbs 1x 5, 275lbs 1x 5, 315lbs 1x 3, 345lbs 1x 3

Nice. I got a triple just like I wanted on my last set of dl. I had at least one more in the tank too. I'm finally making progress on the deadlift and I'm sure I can easily pull more than my personal best of 365lbs at a bodyweight of 185lbs. I'm 225lbs now so it's nothing to puff my chest out about, but I am moving my pulling strength up. And I am doing my pulling after 3 sets of 10 back squats too. Early next year I should hit my long time goal of 405lbs no problem. I bet I'm not far from it right now if I rest up and do a max. test, but I want to milk my routine for a few more months at least.

I am probably going to mix up my pressing during the week and do lower volume but higher weights on the first session. I'm thinking ladders with the 32kg bell to 2 or something like that for now. I started too late and I need to make dinner so I'll do my pressing tomorrow.

Friday 11/2/12

Morning:

Pushups - 2x 18

Afternoon:

Squat - 110lbs 1x 5, 140lbs, 1x5, 165lbs 1x 5, 195lbs 1x 3, 225lbs 1x 3, 250lbs 1x 5

Press ladders - 28kg - 4x 1,2,3,4 with matching pullups

The pressing ladders with the pullups are the part of the workout that take by far the longest.

My squat feels good. A big part of getting more reps at heavier weights right now is just learning how to do it right when the weight is heavier. Full body tension and keeping my form right make a big difference.