mailto:squat-2x5@45(oh),2x3@135,215x5,260x4,2x3@300,2x3@345(b),3x2@365(b)

bench-150x5,185x4,2x3@210,5x3@240

squat-215x5,260x4,2x3@300(b),3x2@345

shoulder is bugging me when i squat.  its weird but once i start getting into my benching it starts getting better.  it's weird.  you would think it would get worse.

mailto:squat-2x10@45(oh),2x3@135,215x5,2x4@260,2x3@300,5x3@345(b)

bench-150x5,180x4,2x3@210,5x3@240

squat-215x5,260x5,5x5@300(b)

the volume was really high today but i got it all in in under 90 minutes.  almost 20,000 pounds of volume on squats today alone. 

feeling really strong squatting and benching though.  i feel my technique getting better and better every week.   now i need to eat eat and eat and get a good night sleep for the next 2 days before i pull on thursday.

deads to knees-135x3,135x3,250x4,2x4@300,4x4@350(b)

bench-150x5,165x5,195x5,5x4@210

deads-135x3,250x4,300x4,2x3@350(b),5x3@375(b)

leg raises-5x10

deads to knees are brutal.  forces you to stay tight tight tight at the bottom.  bench setup is feeling better and tighter every week.  we'll see when i test at week 9.  i basically max out on all 3 lifts on week 9.  pretty much a mock meet.  shooting for 425 squat, 285 bench, and 500 dead on test day.  all comp rules so the bench will be paused.  wish me luck!!

mailto:squat-2x5@45(oh),155x3,155x3,210x4,250x3,2x3@295,5x3@335(b)

bench-45x5,145x5,175x5,4x5@205

mailto:mp-3x8@135

bench felt really good.  feeling a lot stronger, especially in my setup.  and i picked out a meet.  The USPF National Championships in Chicago in May.  i'm trying for 440,290,500.  The meet is about 5 minutes from my house so should be a good day.  i'm 12 weeks out. 

bench-145x3,175x3,205x3,2x3@230,3x2@245

deads-135x5,135x5,250x3,300x3,2x2@350(b),2x3@405(b),2x2@425(b)

bench-160x5,190x5,3x4@220

cables triceps-3x10

leg raises-6x10

felt a little fatigued.  i think i've been burning the candle at both ends lately.  i'm not going to even touch a weight for the next 2 days.  i'm going to try and get good sleep and get as much work done at work as i can so i'm not stressed out.  i'm just going to walk and stretch in the morning for the next 2 days.  not even walk at an incline.  just walk at 4.0 for 30 minutes and get a bunch of stretching and foam rolling in.

mailto:squat-2x10@45(overhead squat),135x3,135x3,210x4,250x3,2x3@295,335x3(b),2x2@355(b)

bench-145x3,175x3,205x3,4x3@230

squat-210x4,250x3,295x3(b),4x2@335(b)

no time for accessory work today.  i'll fit it in when i can

deads to knees-135x3,185x3,250x4,300x3,350x4,3x4@375(b)

bench-145x4,175x4,2x4@205,2x3@220,2x2@230,2x1@245,2x2@230,2x3@220,1x4@205,1x6@190,1x6@160

rack deads (from below knee) 300x4,2x3@250,3x4@405

mailto:squat-2x10@45(oh sq),2x3@135,210x4,250x4,3x3@295,4x3@335(b)

bench-145x3,175x3,2x3@205,3x3@230

squat-210x4,250x4,4x5@295(2 w/ belt 2 w/out)

really loving the volume.  i can definitely feel my technique getting sharper on squats and bench.  i upped my squat max 5 lbs to 420.  in a couple weeks i'll raise it another 5 lbs.  taking it nice and slow.

deads to knees-135x3,135x3,225x3,275x4,300x4,3x4@350

bench-135x3,155x4,185x5,3x4@200

deads-250x4,300x4,2x3@350(b),4x3@375(b)

leg curls-120x8,150x8,150x8,200x5

already getting used to the volume.  i feel even after only the first two weeks that all the volume that i'm doing is going to muscle me up a little bit. 

 i like the fact that i'm not feeling the pressure of hitting PR's.  I'm just training.  Just practicing the movement with weight thats heavy but manageable.   don't get me wrong.  the training sessions are brutal but knowing that i won't miss any reps because the weight's too heavy gets me through it.

squat-45x10,45x10,135x3,135x3,210x4,250x4,2x3@290,4x2@330(b)

bench-145x3,170x3,200x3,4x2@230

front squat-175x3,205x3,3x3@235

couldn't do the good mornings and the military presses.  too much work.

running sheiko #29

did the first 2 days.  BRUTAL!!!  i usually train 4-5 days a week and my workouts are anywhere from 30-50 minutes long.  this program is 3 days a week (thats why i picked it because i'm heading into busy season) but the volume is crazy right now.  I'm running a Tue/Th/Sat split and each workout takes anywhere from 90-120 minutes to complete.

i've never done a high volume program for any significant amount of time and I think it's what I need to get to that next level.  my body is hurting right now but i think if i stick it out a couple more weeks I'll get used to the volume.

i am benching on all 3 days.  the catch is that you come nowhere close to failure on any set.  i think this is what i need right now as I want to really ingrain the technique aspect of my benching as opposed to coming in and trying to break a PR every couple weeks. 

deads-work up to heavy single @ 495
warmup-135x5.135x5,225x3,275x2
singles-315(b),365(b),405(b),455(b),495(b)
good mailto:mornings-1x10@135,4x10@185
leg curls-4x8-120,180,180,160

first time in my life i hit 5 plates.  feels great.  i've been chasing that for the last 2 years.  i've probably missed 495 about 6 times in the last 2 years so to finally get it and get it as clean as i did is a real confidence booster going into the meet.  mt deadlift attempts are set in stone now.  451,495,501.  i'm going to hit 425 on squat sunday morning to gauge where i'm at.  i know i can get 425 but i'm not going to push it any further.  with the squat i'm going to save it all for the meet on August 4th. wish me luck!

bench
warmup-45x10,95x10,135x5,155x5,185x5
singles (w/ pause)-235,265,280
work sets-250x5,250x4,250x4

feeling good about bench.  need to have a really good session next week as it is my last heavy session before the meet.  the meet is August 4th.

squat
warmup-oh mailto:squat-2x10@45
mailto:2x5@135,1x5@225,
work mailto:sets-1x5@275,1x5@325,1x5@365(b)
front mailto:squat-1x2@135,1x2@185,5x2@235
leg curls-6x8-120,160,190,190,190,190

deads-work up to heavy single from 4" deficit mailto:1x10@95,2x5@155,245x5,295x1,335x1,385x1(b),425x1(b),455x1(b)-all deads done from the 4" deficit.  455 was a grinder but I still had some more in me.
good mornings-135x10,165x10,3x10@185