My journal

[one rep under]

Starting up my journal

[one rep under]

yesterday was a squat day


Squat
135x8
185x6
225 3x5


Front squat

185 3x5

Abs

Everything felt pretty good. Lower back feels semi tight today but not super bad.

[jumperzz]

hey bro,u got the same journal name as me lol.......good progress,train hard :D

[one rep under]

BB Bench
135x 8
185 3x5 Missed the last rep of last set

Incline DB
65 3x5


Bicep Curls BB
60x8
90 3x5

Dips
2x10
Light Ab work

kinda mad i missed the last rep on bench. Gonna stay at this weight next week and hopefully ill get all my reps.

[one rep under]

Back and shoulders

deadlift
135x8
185x6
225 3x5 (taking it easy for now till my back is fully healed)

DB OHP

60 3x5

DB Bent over Rows
85 3x5

Standing rows
105 3x5

We'll see how the back feels in the morning. Next 2 days are off days.

[one rep under]

Drank last night and im way too hung over. Really glad its a rest day. Now only if i didnt have this midterm tuesday.

[one rep under]

Squat Day
Back Squat
135x 8
185x6
235 3x5

Front Squat
185 3x5


Calf raises


Some ab work


Form felt off on the 235 felt like i was getting too far forward and not going deep enough.

[one rep under]

Decided to do Back and shoulders cause my brother skipped tonight for his floor meeting and asked me to do chest tomorrow.


Hang Clean

95 x8
130 3x5 coulda done 135 for reps but my wrist kept hurting everytime I went to re set the weight. Didnt wanna push it cause of bench tomorrow

Chins
3x10

OHP

125 3x5

Ab work
been feeling tired these past couple days cause of studying for midterms. ready to start getting all 8 hours of sleep.

[one rep under]

Chest and arms

Bench
135x8
155x5
185 3 x5

DB curls
45 3x5

DB Incline Press
65 3x5

[one rep under]

back from spring break

Squats
135x8
185x6
225x5
235x 3x5

front squats

185x5
195 2x5

Ab work


For some reason I find it a lot easier to go ATG for front squat at 185 then it does for back squats...?

Anyone have an explanation?

[one rep under]

Chest and arms


BB Bench

135x8
155x7
190x5
x4
x3
Evidently not ready for this weight cause i progressively failed one less rep each set. Wasn't sure about the bump up anyway so I'm gonna drop next rotation I think.

Incline DB
65 3x5

Arm curls
90x 3x5

skull crushers
75 3x5

Ab work

[one rep under]

Back and shoulders

Deadlift
135x10
185x8
225x8
245x 3x5 Felt good. Found pulling sumo felt better then normal stance. Still going pretty conservative with upping the weight.

OHP

95x10
125 3x5

One arm DB rows

85 3x5

standing rows
105 3x5

[one rep under]

Squat

One of my worst workouts while at school

Back Squat
135x10
185x8
235x5
225 3x5

Front squat

195 2x5

Everything felt tough. Had planned on moving up in weight this session for back squat but had to ditch the bar multiple times this workout. Very very frustrating...

Only thing possible explanation I can give is a couple of bad sleep nights and the fact that I've had 4 intramural soccer games this week and have found out that my cardio since track season is almost non existent.

Hopefully the rest of my lifts this week done suffer

[one rep under]

Bench and Arms

Probably worse then yesterday

190x4
190x3
185x2

Bicep Curls
90 3x5

Incline Bench
145x5

Called it off here... Pretty Depressed at the numbers i've been hitting since spring break. Went into spring break with all my lifts going up. come back and now theyre all down 5 or more pounds.

Don't have any idea what the problem is.

[Reko]

For some reason I find it a lot easier to go ATG for front squat at 185 then it does for back squats...?

Anyone have an explanation?

probably because you are more upright and/or have better balance to get deeper. that is my guess

[one rep under]

thanks reko, I guess i should try and work on squatting more upright for back squats.

[one rep under]

Back and shoulders

Upright Rows
90x10
105 3x5

Chin Ups

OHP
115 3x5

Hang Clean

125 3x5

Woulda liked to switch the order of this workout entirely and done the cleans and presses first but someone was on the rack the entire time.

[one rep under]

I've convinced my brother to start doing SS with me on monday.

Should i just plug my 5 rep maxes into the routine or cut back on the weight im doing. If so how much should i go back to?

[one rep under]

decided to start SS today. Not gonna lie I've been skeptical about doing SS for awhile but finally decided to give it a try cause of all of the endorsements on this site.
Deloaded on everything


Bench
135x10
170 3x5

Felt oddly heavy. Felt just as hard as 185 did a week ago. Kinda caught me off balance.

Squat
135x 12
185x8
225 3x5

Went ATG , again felt just as heavy as 240 did a couple weeks ago

Deadlift
185x10
225 3x5
Not sure if the workout called for 3x5 on deads or 1x5.

Abs


Felt destroyed at the end of this workout.

Hopefully it works as well for me as it seems to do for everyone else.

[one rep under]

Squat
135x12
185x7
225x 3x5

bench
135x10
170x 3x5

deadlift
135x10
185x6
225 3x5

Chins
3x8

[one rep under]

Squat
135x10
185x8
225 3x5

Hang clean- decided to bump this weight up... not sure why cause i deloaded on everything else
135 5x3

OHP
115 3x5

Chins
3x8
Abs

Just ordered more Nitrean, the Novus bars, and got a free T shirt. Pretty pumped. Now if only I hadnt 2 finals next week and a paper. Plus the other 35 pages I have for the end of the month... my fault for putting all this stuff off so late.

[one rep under]

Squat
135x12
185x7
225x 3x5

bench
135x10
170x 3x5

deadlift
135x10
185x6
225 3x5

Bench felt just as hard as 190. Deadlift felt tired too. I did play my last 2 intramural games for soccer today just an hour before i lifted so maybe that has something to do with it.

[one rep under]

Working Sets Only

Squat 235 3x5

OHP 110 3x5
Dunno what happened here.

Hang Clean
140 5x3 these felt really easy and so i went for 8 on the last set

Pull ups
Abs

Weighed in at 161 fully clothed. Need to start eating more.

I might be looking at getting into Oly lifting if i can find a good coach for the summer. I know of FD, and the program they have there but if anyone can point me to a coach more near the middlesex count area in NJ I would very much appreciate it.

[one rep under]

Hit all my weights last week but was too lazy to update the journal back at it today

Working sets only

Squats
245 3x5

Bench 180
3x5-- Missed last rep, didnt expect this on the deload.

Deadlift
245 3x5

Dips

3x15
some ab work

Weighed in at 165 after the easter break.

[one rep under]

Working sets only


Squat
245 3x5

wrist hurt so i didnt clean
one arm dumbell rows-
85 3x5

OHP
120 2x5
dropped back to 115 for 1 x5

had to do last 2 reps of each set as a push press.


Somewhere around 5 miles- 34:18
Pull ups
3x10
Ab work

[one rep under]

Working Sets

Squat
245 3x5

Bench
180 3x5

Deadlift
245 3x5

Dips 3x10

[one rep under]

Working Sets

Squat
255 3x5 PR

OHP
120 3x5
Push Pressed the last rep of each set

Hang Cleans

145 3x3

Wrist started to hurt a little bit and grip suffered. cut it at 3 sets

Pull ups
3x8
Abs

[one rep under]

Squat
255 3x5

Bench
185 5/4/3------- not sure why my pressing isnt as good as before the deload.


Deadlift
255 3x5

Dips
3x15

[one rep under]

Working Sets

Squat
255 3x5


Hang Cleans
145 5x3

OHP
125 3x5 ? not sure what weight i had on

some abs

[one rep under]

Well I decided to run today to see where my stamina is. I havent run since the state meet just about a year ago. Ran 2 miles today in just over 17 minutes and was appalled. Im used to running just under 13 when doing 6 or 8 miles.
Id like to add running to my off days but really dont want it messing with my squats so we'll see how tomorrow goes with 265 for reps.

[one rep under]

Working sets
Squats
265 5/4 called it here

deadlift
265 3x5 my forms off on this i use my legs and stand up but dont use my back until my legs are locked, gotta work on this

Bench

185 5/4
175x6

Dips

Just tired today. Only got about 5 hours of sleep cause its so freaking hot outside and theres not airconditioning in the dorm. I didnt think i was gonna get the 265 squat anyway today. ill probably head back down on weight on everything next week to get form down and see if i can overcome some of the stuff that im lagging on.

Bench speed is very slow so... i basically grind everything out so im wondering if thats part of the problem.
Diets good and im gaining weight so hopefully the pressing especially goes up

[one rep under]

Working sets only

Squats
265/5
255 2x5

OHP

125/5
120 2x5

Hang clean
145 3x5

Abs

Not too concerned about not bumping weights up except for my bench really.
Obviously I would love it if i wasnt slowing my progression down but it happens. Weight is still going up so i know itll come just gotta stick to the program. Just have finals next week then im home for the summer where all i'm gonna do is lift, work and hopefully find a jiu jitsu gym

[one rep under]

School ended last thursday and I just joined a gym back at home so since then I havent done anything but just relax


Working Sets

Squat
255 3x6

Bench
185 3x5

Deadlift
255 3x5

Weighted Dips
BW +45
3x10

[one rep under]

last wednesdays workout


Squat

255 3x5

Hang Clean
150 ? 3x5


OHP
120 3x5

Weighted Pull ups
bw+ 45
3x5

[one rep under]

todays workout

Squat
255 3x6

Bench
185 3x5

Deadlift

255 1x5
Deadlift form feels off and my back is kinda sore so I only did one set.

Weighted dips
BW + 45
3x7

[Meat_Head]

Great workouts man, seem to be making good progress in the squat. One thing though, you should bump the hang cleans to the front of the workout. They shouldn't exhaust you too much for squats, but it is dangerous for your form to do them after. Also it might be better to do squats and deads on different days. You don't have too, but the way you're doing them now will put an awful load on your posterior chain.

[one rep under]

working sets

Squats
265 3x5

seated military press
120 1x5
125 2x5


bent over rows
155 3x5

weighted chin ups
bw+25
3x5
abs

[one rep under]

Great workouts man, seem to be making good progress in the squat. One thing though, you should bump the hang cleans to the front of the workout. They shouldn't exhaust you too much for squats, but it is dangerous for your form to do them after. Also it might be better to do squats and deads on different days. You don't have too, but the way you're doing them now will put an awful load on your posterior chain.

Thanks man im doing SS right now so im just following what Ripptoe says.

[one rep under]

fridays workout- missed wednesday cause i was back in Md visiting friends.


Squats
265 3x5


Seated OHP

120 3x5


Bent over rows
155 3x5

Abs

[one rep under]

Squats

265 3x5

Bench
185 2x5/ 1x3

Deadlift

265 3x5

Dips
Bw+ 45
3x6

[one rep under]

Squats

265 3x5

Db OHP

55 3x5

DB row

90 3x5

Used the DBs because the place was crowded and the dumbells were the only open thing at the time.. had to finish everything quick so I could make it to work.

[one rep under]

Squats
265 3x6


Bench
185 3x5 - Felt good and easy


Deadlift
265 3x5

Abs

[one rep under]

Squats
265 6/6/7


OHP
120 3x5

Barbell rows

160 3x5

Pull Ups

Bw+ 25
2x5
Bw+ 25 Pull ups
2x5

[one rep under]

Squat

270 5/5/6--- Felt really good and easy.

Bench
190- 5/5/3 --- Didnt go so well

Deadlift
275- 3x5

Did some speed work for bench at 165... not sure if i was doing speedwork fast enough as i've never done it before but it was quick.
The 190 i put up was much quicker than the 190 i was grinding up months back.

weight this morning was 166

A judo dojo opened up down the road but its kinda expensive... more than 130 a month for 2 classes a week and the other places much further away were about 100 a week for 3 classes a week.

Not sure if i'll do it cause of work and lifting and paying for college and whatnot but i'm gonna think it over.

[one rep under]

Squat
270 3x5-- much harder than wednesday's

OHP
125
2x5/ 3

Hang clean
160 5x3-- Wrist has started to feel a lot better so i just jumped in with what my brother was doing. I completed it but my form seemed pretty bad to me.

[one rep under]

Squat

275 3x5

Bench
190 1x5
1x4
185 1x4
This sucked... I'm gaining weight and everything but my pressing is not going up. Deadlift and squat have gone up but I have literally been stuck at 190 or 185 for months. :(

Deadlift
275 3x5

Pull ups

[one rep under]

Monday

Squat 275
3x5--- these felt good and shoulda gone for 6 reps

Bench
190x5
185 2x5--- Bench is frustrating

Deadlift--
275 3x5-- ready to go up i think

Pull ups
2x10

Incline bench
155 2x5--- Gonna add a little bit of volume to the workout for chest to see how i respond to it. Just another exercise for a couple sets.

[one rep under]

Squat

275
2x6
1x5

OHP

120 2x6
130 1x5


Hang Clean

170 5x3

Chin ups
3x8

some ab work

[one rep under]

Squat
275 3x6


Bench Press
190x5
185 4/3 .......?

Deadlift
285 3x5

Weighed in at 167 this morning... so still am gaining weight and bench is still getting worse :/

[one rep under]

Squat
280 5/4/5


OHP
130 x5
125 2x5---- My left triceps been hurting

Bent over rows
165 3x5

Pull ups

Got 6 hours of sleep last night so i was feeling tired. First time working out in the morning cause they changed my hours for work.

[one rep under]

Wednesday's Workout

Squat
280 2x5 1x6


Bench
185 3x5

Deadlift
295 3x5

Incline Bench
160 2x5

Back started hurting again so I'm gonna keep an eye on it

Thought I would be really tired cause i only got around 5 hours of sleep cause i went to go see the midnight showing of Transformers and didnt get home till 4. workout went well despite that.

[one rep under]

Friday's workout

No Squat cause back wasnt feeling great


OHP
130 2x5
120 1x5

Bent over rows
160 3x5

[one rep under]

Monday

Squat
280 3x6


Bench
185 2x5
1x6

Deadlift
-Took off

Chin ups

[one rep under]

Wednesday

Squat
290 5/5/4 coulda got the last rep but packed it in.

OHP
130 3x5


Hang clean
155 5x3


Abs

[one rep under]

Friday

Squat
290 3x5


Bench
185 3x6

Deadlift
275 1x5

[one rep under]

Monday workout

Squat
290 3x6--- didnt get to the parallel on most of these it felt like.

OHP
130- 5/5/3

Hang Cleans
160 3x5

Chin Ups
3x8

Went hiking for an hour yesterday and will do it everyday this week cause next week a bunch of buddies and I are hiking 44 miles in 2 days of the Appalachian trail here in NJ. Trying to break in my new hiking boots with a bunch of short hikes.

[one rep under]

Wednesday

Squat
290 5/6/6 Hit depth on all of these


Bench Press
185 3x6

No deadlift again

Reverse Hypers w/ 45lb plate-- just to get some lower back work in.

Yesterday I hiked for an hour and got another hour or so hike tonight this time taking out the framed backpack with about 30lbs in it or so just to see what I have in store for me next week.

[one rep under]

Hiked the appalachian trail with my buddies this weekend and did 44 miles in 2 days. My entire body is sore and raw pretty much. Weight is down about 7 pounds. Had a good time but not sure when i'll be fit to lift again.

[one rep under]

Monday

Absolutely Horrible day in the gym. The hike thrashed my body and I still havent recovered enough to lift what i was hitting.

Squat..

275
1x3
225
1x10

Bench
185
2x5

Deadlift
225 3x5

Not a good day but semi understandable cause of the hike last tuesday.

[one rep under]

Squat
275 1x3
225x6
265 2x4

Guess its gonna take some time before i can start hitting the weight i was hitting.

OHP
125 3x5

Hang clean
145
3x5

[one rep under]

Friday workout

Squat
265 4/4....

Bench
185 5/5/6

Deadlift
225 3x5

[one rep under]

Monday workout

Squat
275
6/4/4

OHP
130 2x5
120 1x5

Hang clean
155 3x5

Went to the doctors and found out I have bronchitis.

[brihead301]

Sucks about the bronchitis, but awesome squatting nonetheless.

[one rep under]

Wednesday workout

Really sore so i took it easy

Box squat
185 3x5

Bench
185 3x5

No deadlift

[one rep under]

Sucks about the bronchitis, but awesome squatting nonetheless.

Yeah thanks, man its rough cause I was just starting to get into a good groove with squats.

[one rep under]

Monday

Squat
285 3x5

Bench
185 5/5/7/5

Deadlift
275 1x5

Back from vacation... If i take even a week off i find that im really sore for a couple of days. Hopefully I can get back into a good routine which has been lacking of late.

[one rep under]

Wednesday workout

Standing OHP

125 3x5

Bent over rows

160 3x5

Really sore from monday... just took it easy.

[one rep under]

Friday workout

Squat
265 3x5 really deep

Bench Press
185 3x5 felt a ton harder than monday

Deadlift
275 2x5

Abs

[one rep under]

monday

Squat
285 4/4

OHP
125 3x5

Hang clean
155 3x3

Abs

[one rep under]

Wednesday

Squat
285 5/5/4

Bench
185 5/5/5/5/5/5/4 Did a lot of volume today... felt good.

Deadlift
275 1x5

Abs

[one rep under]

Friday

Squat
285 5/5/4

OHP
125 3x5

Hang Clean
155 5x3

Pull ups

BW -17

[one rep under]

Monday

Squat
285 3x5

Bench
190 5x6

Deadlift
275 2x5

Abs

[one rep under]

Wednesday
Really bad day today

Squat
285 2x5

OHP
130 5/5/3/

Hang clean
155 3x3

Just felt tired and my tricep/ rear left delt ached. Could be from not being used to the bench volume.

[one rep under]

Friday

Squat
285 3x5

Bench
190 2x5
195 1x5

Deadlift

275 1x5

Abs

Pull ups 3x10

[one rep under]

Started running this weekend to get back into shape..

Saturday's run
1 mile- 6:59

Sunday's run

1 mile - 6:29

Legs are sore but this is pathetic. Worst part is that my legs are gonna hurt for squats and I'm not even running good times or for any distance yet.

[Meat_Head]

Hey one rep, you're doing well and you're past the "beginner" stage. I've looked over your journal and I think you would benefit from changing your weightlifting routine. SS is great and you've built a good base with it, but everyone needs a change of pace sooner or later. There are dozens of good routines to choose from, I'd be glad to suggest a few if you want, but I think you will be surprised with your results if you change things up. Either way, the main ingredient is hard work, so keep it up!

[one rep under]

Monday- AM

Squat
275 3x5
Didnt feel good at all

OHP
125 3x5

Hang clean
155 2x3

Abs

Late night run
Mile 6:29- felt easier than last night

[one rep under]

Hey one rep, you're doing well and you're past the "beginner" stage. I've looked over your journal and I think you would benefit from changing your weightlifting routine. SS is great and you've built a good base with it, but everyone needs a change of pace sooner or later. There are dozens of good routines to choose from, I'd be glad to suggest a few if you want, but I think you will be surprised with your results if you change things up. Either way, the main ingredient is hard work, so keep it up!

Thanks a lot, yeah I was actually thinking about switching to either the Texas method or a 5/3/1 but havent really done the research into it. I'll look into one of these for perhaps next week or so.

[one rep under]

Tues

1 mile- 6:12

[one rep under]

Wednesday

Squat
275
3x5
Lower back is feeling pretty rough.

Bench
190 3x5

Deadlift
225 1x10

Mile- forgot the watch just ran by feel.

[one rep under]

Thurs

Mile 6:18

[one rep under]

Friday

Squat
275 3x5

Hang clean
155 4x3
165 1x3

DB OHP
65 3x5

Abs

[one rep under]

Ran a mile by feel today. gonna start adding distance slowly i think. Sadly I think my weight is dropping or the scale at school is broken. Weighed in at 164 fully clothed...

[one rep under]

Monday
Squat
285 3x5

Deadlift
275 1x5


Bench
190 4x5

Abs and some push ups.

1.5 miles- 9:42

[one rep under]

Tuesday

1.5 miles- 9:57

[one rep under]

Felt really tired all day and i think im starting to get sick.

All i did was run today.

[bhodel112]

Don't get sick. And please be careful with your back, you don't need that again. And yes I'm only posting to get my count up : )

[one rep under]

Thursday
1.5 miles- 9: 59

[one rep under]

Don't get sick. And please be careful with your back, you don't need that again. And yes I'm only posting to get my count up : )

Haha post count doesnt mean anything. A little too late for the getting sick business and we'll see how the back goes. I think its just not used to running and squatting at the same time right now.

[one rep under]

Friday

Squat
285 1x4
275 2x5

Didnt feel good

Bench
190 2x5
195 1x5 ---- Form was off but i wanted to try it.

Deadlift
225 2x5

Some ab work.

back is feeling a little beat up. Still gonna run tonight.

[one rep under]

Sunday
1.5 miles 9:50

[one rep under]

Saturdays run
1.5 miles 9:40

[one rep under]

Monday

Squat
275 2x5


OHP
105 3x5
Changed form to the form suggested by Ripp. Before this i was using elbows out more.


Bent Over Rows
155 3x5

Abs

Squating felt terrible today.

2 miles
13:55

[one rep under]

Tuesday
2 miles
13:52

[bhodel112]

you switched up ohp, mad nice

[one rep under]

Monday

Terrible workout

called squats off after 1 rep at 275

Bench
190 1x5
1x4
1x3

no deadlift


The odd thing is i think im starting to feel better. I'm not coughing as much but my nose still runs.

Running could be hitting my lifts harder than i thought.
time will tell...

2 miles
13:55

[one rep under]

Ran for 20 mins today when i woke up not a the track for a change.
Running in south orange is pretty miserable.

[one rep under]

Sunday
Just over 2 and 3/4 miles - 20 minutes.

[one rep under]

Switching running to the morning and lifting to the night session to see if this allows my back to loosen up some.

no mileage just time: 18: 40

Squats

275 3x5
Had to re rack after a failed last rep on the last set but I got it after.

Bench
190 2x5
1x4

Deadlift
275 1x5

[one rep under]

morning Run
ran for time 13: 45 legs felt bad so i skipped yesterday and im trying to kick this cold/ whatever it is.

wednesday workout

275
1x5
2x4
Failed on the last 2 sets and re racked and did went for it again
I blame being sick for the lapse in strength

OHP
115 3x5

Power cleans
165 5x3

Switched from hang cleans today and I liked em'

[one rep under]

Thursday run
19:00

[one rep under]

Friday

Squat
275 1x3
225 1x7

Bench
190
1x5
185
1x5

Deadlift
275 1x5

If i fail on the first set of squats the rest of the workout is ruined.
run later tonight.

Run
17 mins just under 2 and a half miles

[one rep under]

Saturday
20 mins
just over 2. 75 miles

[one rep under]

Monday
2.86 miles 19:00

Monday
Squat
275
2x5

OHP
115
3x5

Power Clean
170
4x3

form felt off

[one rep under]

Tuesday

Just under 3 miles
20:00

[Meat_Head]

3 miles in 20 minutes, very nice!

[one rep under]

Wednesday

Squat
265
1x5
225
2x7


Bench
190
5/4/4

Deadlift
285 1x5


round back good mornings
95 2x8
dont really know how to do these...


Run
14 mins and 5 on the bike

hate running on the treadmill but it was the only option tonight

[one rep under]

3 miles in 20 minutes, very nice!

thanks, its not where I was when I ran track but it'll do for now. Only problem is I know its messing with my squat.

[one rep under]

too hungover to work out friday so i worked out earlier today
no squat

power clean
175

not sure why we raised it

OHP

115 3x5

104 chin ups, many sets but did it with 3 guys so one guy was always on the bar.... was fun


missed running today cause my parents took my brother, I and his roomate out to eat for our birthday which was a couple weeks ago.
solid night tonight

[OGROK]

Wednesday

round back good mornings
95 2x8
dont really know how to do these...


There are two basic styles of good mornings. One is done with a strong arch like you would see in a squat, and is done shallow so that you don't lose that strong arch. This is called an arched-back good morning. The other style is the round back good morning or bent-over good morning, and it's deeper with more of a neutral/rounded position. Sink your chest slightly to round the upper back (you don't want to overdo this) and then go down until your torso is slightly over parallel and then arch your upper back coming out. You should feel this working your lower back much harder than arch back GM. Try to keep your lower back tight.

Here is an example:

http://www.youtube.com/watch?v=hEZuj2bI3Y0

[one rep under]

Thanks Ogrok! The description and video really help.

[one rep under]

Sunday run cause I skipped a bunch of days

3 miles in 20: 29
felt good

[one rep under]

Monday

Squat
275 x2
245 2x5
2551x3


Bench
185 3x5

Deadlift
275 1x5

still sore from the pull ups

run
3.5 in 24:30

[one rep under]

Tuesday
Run
3.5 miles-- 24:39

[one rep under]

Wednesday

Squat
235 2x5
245 1x5

OHP
115
3x5

Power clean
175
3x3

My form has gotten a lot worse on the power cleans... Even warmup sets feel just off.

On a side note my legs feel trashed. We'll see how the run goes tonight...

Run
3 miles- 20:08

[one rep under]

Thursday
Run- 3.5 miles 24:08

[one rep under]

Friday

Squat
245 2x5
255 1x5

Bench
185 1x5
190 2x5

failed last set


No deadlift

No run tonight

[one rep under]

Saturday run

3 miles
20: 40

[one rep under]

Sunday

3.5 miles

24:14

[one rep under]

Monday
Squat 245 3x5

OHP
115 3x5

Power Clean

165 3x3

Pull ups
3x10

[one rep under]

Tuesday

Run
3.5 24:18

[one rep under]

Wednesday

Squat
225 3x5...

Bench
185 3x5

Deadlift
275 1x5

weighed in at 160 today....

[bhodel112]

fatty......

[Coke]

Looks good in here man, you've been stepping to it nicely.

[one rep under]

Sunday

run- 3.5
23:49 --- felt really good and easy

Took 2 days off in thursday and friday and had a scheduled day off on saturday but my legs felt like **** so i took the extra time off.

Gonna do another week at 3.5 miles a day.

[one rep under]

Looks good in here man, you've been stepping to it nicely.

thanks cocoa the lifts have been dropping but im hoping when my body adapts to the increased mileage the lifts will go back up.

[one rep under]

Monday

Squat
235 3x5

Bench
195
2x5
1x3????
someone told me the bar was a 55 pound bar and it did feel heavier but I want to be skeptical about this one....

Deadlift
275
1x5

weighed in at 162

Run 3.5 miles in 24:14

[one rep under]

Tuesday
Run
3.5 miles 24:12

[Coke]

Lifting bars are 45lbs standard across the board and you should be able to tell otherwise with certain ones.

Solid effort as usual, like the running too.

[one rep under]

Wednesday

Squat
235 1x5
225 2x5

OHP
115 2x5
120 1x4

Power clean
165 2x3
160 3x3

run - 3 miles 21:36
had to call it at 3 and it was a struggle... calves feel trashed....

[one rep under]

Thursday
3.5 miles 24:28

[one rep under]

Friday
Squat
235 2x5
245 1x5

Bench 190 1x5
1x4
185 1x5

no deadlift

took too long so had to take my day off today for running had it planned for tomorrow or sunday but oh well

[Coke]

Nice job with the squats and benching.

[one rep under]

Saturday run

3.5 --24:50
Didnt go to bed till 7am and woke up at 10am and wasnt concerned about time just getting the miles.

[one rep under]

Sunday
run- 28:43

[one rep under]

Monday

Squat
225 3x5

OHP
120 1x5 1x3
115 1x4

Power Clean
165 5x3

run- 28:09 - 4 miles

[brihead301]

You got a very strong power clean relative to your other lifts....That is my one trouble lift...probably mostly due to form problems.

[one rep under]

Tuesday
run- 2 miles
biked 3 miles...

felt bad today really really bad.

Might have to skip the workout tomorrow cause i have to study for a midterm

[one rep under]

Didnt have time to lift today cause of midterms and studying for them so I just got a quick run in.


4- 28:05

[one rep under]

Run 4 miles
28:40--- didnt feel good at all.

[one rep under]

Run
1.5- 9:36 Felt easy, today was supposed to be my day off but i needed to add it to hit 24 miles this week.

[one rep under]

Friday run
28:06 - 4 miles

[one rep under]

Sunday
4+ miles 31: 16

[one rep under]

Squat
225 3x5

Bench
185 3x5

deadlift
225 3x5


4 miles
27:08!!!! felt good

[one rep under]

Tuesday

4 miles- 26:57- thats a pr for this year i guess... still not where i was when i was in track shape but I'll take it for now.

[one rep under]

Front Squat
175 3x5

OHP
120 x5
115x5
115x3

Power Clean
165 5x3

upright rows
100 3x5

Run-
3.25 - 22:54

[Coke]

Running at a fine pace these days dude, good workouts there as well.

[brihead301]

Nice front squats and power cleans brotha!

[one rep under]

Thanks guys, I'm thinking of switching up my routine a now and I have been looking into the 5/3/1 and texas method. Bri, i know you have been getting good results with the 5/3/1/ but I'm not sure I would benefit from it because of my running. The only other routine I was looking at was WS4SB but my gym doesn't have boxes or many of the other necessary tools to really take advantage of that program.

Any suggestions guys?

[one rep under]

Friday

Squat
225 3x5

Deadlift
225 3x5

Bench
195 1x5
185 2x4

Overhead Squats
85 3x5
95 1x3
trying to get the form down on these

[one rep under]

Sunday run

5.18 miles- 36:51 ---Furthest I've gone all year

[one rep under]

Monday
Squat
225 3x5

OHP
120
2x5
115
1x4

Power Clean
160 5x3

dropped the power cleans cause i was feeling beat up from my run yesterday

Run
4 miles- 28:12

[one rep under]

4 miles - 28:04

[one rep under]

Wednesday
Squat
225 3x5

Bench
185 1x5
1x4
175 1x4

Not a good day for bench

Deadlift
225 1x10

Incline Db press 65 3x5

4 miles- 27:28

[one rep under]

3.75 miles - 25:28---meant to go for 4 but miss counted number of laps

[one rep under]

Squat
225 3x5

OHP DB
60 1x5
551x5
501x5

Power Clean
160 5x3

[one rep under]

Sunday
Run - didnt go so well.. I've been tired all week just called the run off at 19 mins... today was supposed to be my long day

[one rep under]

Monday
Switched to a modified version of WS4SB with squatting 2x a week
Ive been feeling pretty sore since last week and todays ME upper didnt go well at all.

Bench
Warm up
135 x5
155 x3
165x1
205x1-- was going to try and 3 rep this but it was a lot harder than i thought

185x3- was gonna just do 5 but again much harder than it normally is. I was really sore from last week though.

Supplemental Lifts
Incline DB
55 3x8

Horizontal pulling
DB row 80- 3x8

supersetted rear delt fly 15- 3x10

Trap
Shrugs 185 3x8

skipped arms

4 miles 27:28

[one rep under]

Tuesday
Repetition Squat
235 3x5

Step ups
55 DBs 1x8
135 BB 1x8

4 Miles- 26:26

[one rep under]

Thursday
Upper Repetition Day
Incline bench
135 3x8

Chin ups
2x10
2x8
1x6

Face Pulls
130 3x8
Super setted with Lateral raises
15 3x10

3 miles

[one rep under]

Wednesday
4 miles 28:28

[one rep under]

Friday
ME lower.. Kinda
Squat
225 2x5
235
1x5

Deadlift
225 2x5
275 1x4

Another day of no running... went to the city to drop a friend off at the airport and just didnt have time

[one rep under]

Sunday

36 minutes dont know the mileage. Taking this week off of lifting I think.

[one rep under]

Monday run 4.5 miles -30 mins

[one rep under]

tuesday run
4 miles 27: 54

[one rep under]

Wednesday
30 min run

[one rep under]

Thursday
4.2 miles - 27:27

[one rep under]

ME Upper
Incline Bench
160 1x2
155 2x5

DB bench
65 3x8

Chest Supported Rows
80 3x10

Back work
Face pulls 120 3x8
Shrugs 180 3x10

Arms
45 2x5
401x5

triceps press
65 2x8

4.5 miles 30:48

[one rep under]

Tuesday
Repetition Lower

Squat
225 5x5

Front Squat
165 2x5 with clean grip
Trying to get comfortable with the clean grip

Abs

4.5 miles 32: 27 kept it easy and light my legs are super sore from squats, If i go more then a 5 days without squatting and get back into it they are sore for some reason.

[one rep under]

Wednesday
run 27 mins about 3.92 miles

[bhodel112]

After I missed Friday I figured I might as well take a week off. I'll be back in tomorrow. And no, I did not do work because she was still "in love" with Mason "The Line"" Dickhead. She was on a "break" plus she wouldn't shut up about him so I had a lot of things working against me. But she broke up with him like Monday night for good, too little too late. Then again it's not like its a big loss. Don't worry about the $, you can get me back in a few weeks. Good luck to you too with finals.

[one rep under]

Thursday
Repetition Upper
185x4
180x5
175x5

OHP
115 3x5

Chin Ups
Bw 3x10
2x8
1x4

DB Curls
45 3x5

run- 1 mile... legs hurt really bad

[one rep under]

Friday
Me Lower (supposed to be)
Squats
45 2x10
135 1x8
185 1x8
225 1x3
Legs felt like trash so I stopped here and I'll try and run later

Pull ups to make me feel like i didnt waste the whole time going to the gym
BW-40

5 miles

[one rep under]

Saturday
Run- just over 3 miles 21:40

[one rep under]

Sunday Run
4.5 miles 32:05

[one rep under]

Monday
ME upper
Bench
185 2x3
3x2
155 3x8
160 3x8
165 3x8

Chest supported rows
100 3x8

Shrugs
225 3x8

Standing Rows
100 3x8

Barbell Curls
85 3x5

All but one bar in the weight room is now bent from people not unracking their weights. Its really frustrating.

weight is 155.5...

[bhodel112]

doood. bent barz? that suckz

[one rep under]

Tuesday
Repetition Lower
Squats
235 3x5

Walking Lunges
135 2x12

Front Squat
135 2x12 (working on clean grip)

Abs

4 miles-- forget time

[one rep under]

Wednesday
run 4.5 miles- 31:48

[one rep under]

ME Lower

Squat 265 1x3
235 3x5

Deadlift
225 1x5

[one rep under]

thursday
2 miles-- easy

[one rep under]

Monday
ME Upper

Bench
195 1x2 stalled at 3 and had help past my sticking point.
185 1x4
1x3
1x3
tried for the 3x5... oh well

Barbell Rows
155 3x5

Power Cleans
165 3x3

Barbell Curls
90 3x5

Dips
3x10

4.5 miles 30:48

[one rep under]

Sunday run
4.5 31:17

[james_w8lifter]

Consistent lifting in here! Keep it up man!

[bhodel112]

Ya, you should come compete with me bro. Some stuff is allowed as RAW but idk what the limit is, obviously a suit is too much but idk where the line is with wraps. I'll check it out though. And I've actually been putting a lot of weight on recently so by Feb I'll prob be around 148 anyways. But you should come with me, I got an extra singlet you could prob squeeze into ; ). Plus it's not like I'm going to win or anything, just come check it out with me. PLZZZZZZZ....

[one rep under]

Tuesday
Repetition Lower

Squats
235 3x5

Front Squat
155 3x8 Still working on clean grip

Abs

[one rep under]

Ya, you should come compete with me bro. Some stuff is allowed as RAW but idk what the limit is, obviously a suit is too much but idk where the line is with wraps. I'll check it out though. And I've actually been putting a lot of weight on recently so by Feb I'll prob be around 148 anyways. But you should come with me, I got an extra singlet you could prob squeeze into ; ). Plus it's not like I'm going to win or anything, just come check it out with me. PLZZZZZZZ....

haha we'll see maybe we can talk the other one of me to go... I've been weighing less and less so I think I could squeeze into that 148 lb class if i needed too, but the running has killed most of my once semi-respectable lifts.

[bhodel112]

No! Eat up and be comfortable at 165. It's 2 1/2 months from now so I'm sure you'll be a little heavier. Plus you don't wanna cut and hurt your lifts. And you could both go 165 and see who's better...

[one rep under]

Haha the fact of the matter is right now im closer to 148 then 165 having weighed in at 155 today. I'm eating just as much if not more than I was in the past but running is keeping me lean and mean... while simultaneously decimating lifts. I don't feel the urge to compete, I maxed in the gym before break and thats good enough for me to be honest.

Back to finals studying.

[one rep under]

Repetition upper
DB bench
65 3x8

OHP
110 1x5
105 1x5
100 1x5

Pull ups
Bw 3x10

DB lat raises
15 3x10

Straight bar curl
90 2x5


Run
6x 800m repeats. 400m recovery. half mile warm up half mile cool down.
total 5 miles or so.

[one rep under]

Friday
Lower

Squats
235 2x5

185x20-- pretty hard but not as bad as i thought it would be.

SLDL

135 3x12-- just needed some lower back work

Chin ups
bw 3x10

[one rep under]

Break was sporadic with lifting and running at best but I'm back in the gym now

Me Upper

Bench
185 4/4/3/-- was going for a 5 but after I didnt get it i just stayed here and repped it

assistance
Chin ups
BW +25 3x5
pull ups 2x7

Incline DB Bench
55 2x8

Shrugs
185 3x8

run- 1 mile warm up
7 oxygen debt 200's 34, 29, 29, 30,30 30, 31
my training partners stopped 5 mins on the elliptical.
My knee is hurting, was supposed to hit 5 miles today and 12 200's... didn't go as planned.
Felt super slow and I just don't have any speed in my legs. I have a lot of work ahead of me.

[one rep under]

DE lower

Squats
225 3x5

SLDL
205
2x5

Abs

[one rep under]

thursday
Repetition upper

185
5/4/3

OH DB press
55 3x8

Chin ups
BW + 25
3x5
pull ups
2x8

Bent over Db rows
85 3x8

[one rep under]

Lower Day

225 2x5
245 1x4

Deadlift
275 1x3

abs

[one rep under]

Added a day say I can hit 3 chin up workouts this week

Bw +25
3x5

Bw 1x15

One of my goals for the end of the school year roughly 3 months from now is to get 30+ chins and a max chin up of BW +70lbs.

I took the week off from running this week but did manage to get on the bike for 5 days to help salvage some of my cardio thats taking a beating cause of the holidays and then cause of this nagging knee injury.

I'll see how it goes next week.

[one rep under]

ME upper
Bench
195 1x3
175 2x5

Chins
Bw+ 27.5 3x5

OHP
115 3x5

DB row
85 2x8

Run- 1.5 miles- 9:50
.5 miles - 2:56
1.25 miles- 7 :19
400 cool down
in regards to anaerobic this felt pretty easy. The knee didn't hurt too bad at the end but i wanted to hit at least 4 miles of continuous running. unfortunately i had to take a pit stop after the first mile and a half. Not the best run back but i'll start the process of building it back up.

[one rep under]

Lower Day

Squat
225 5/5/7

Front Squat
175 5/5/8

OH Squat
85 2x6 --- My knees travel inward and I seem to have a hard time staying back on my heels. Also the bar tends to move forward on me and if the weight was heavier it feels like I would have to dump it. I'm gonna work on these to try and get my form down.

[one rep under]

Wednesday
1 mile warm up
8 200's with 100 meter recovery.
800 cool down

2.5 miles
Knee started to ache on the 200's so i called it and cooled down.

[one rep under]

Repetition Upper

Bench 175
7/7/6 - no spot so didnt attempt last rep

Pull Ups Bw+ 27.5
5/5/5/5
Bw -15

Power Clean
165
3x5

Barbell Curls
85 3x6

[one rep under]

Lower
Squat
225 5/5/10

overhead squat
85 3x8 - still needs form work.

[one rep under]

Upper
Db Bench
65 -7/7/6

Pull ups
Bw +30- 5/5/5
+25 -3

OHP
115 5/5/4

Chest supported rows
90 3x8

4 miles on the treadmill first 2 at 1% incline last 2 at 0%... something like 27 mins or so...

[one rep under]

Repetition Lower

Squat 225
6/6/10

deadlift 275 1x5

OH squat
form work... still not good

3 miles- 20: 45--- knee still is aching making me bail on runs early.
I hate the treadmill.

[one rep under]

Wednesday
3 miles 20:30

[one rep under]

Thursday Upper
OHP
125 x1
115 2x5

Chin ups
Bw+ 50 3x3
Bw 2x10- tried to work on kipping but still need a ton of work.

Db press
55 2x8

Dips 3x10

[one rep under]

Friday
Lower

Squat
225 6/6/14- coulda got more.

Front squat
155 2x8

OH squat- form work

ab work.

2 miles and called it cause of my knee.

[one rep under]

Monday
Upper
OHP 115 5/4/3

Chin Ups
Bw+ 30 3x5

DB incline bench
55 3x8

Power clean
165 3x3

barbell curls
85 3x6

4 miles- 27:20

[one rep under]

Tuesday
Lower
Squat 225 5/6/8

Front Squat 175 2x8

OH Squat
85 2x6 -form work

[one rep under]

Thursday
Upper
OHP 115 5/4/3

Pull Ups
Bw+30 3x5

Chest supported Rows
90 3x8

Squat Thrusters 95x 15

[one rep under]

Started Texas Method today simply because i wasnt following WS4SB enough and wanted something with a little more structure.
My routine is gonna be very press, power clean, and chin up dominated with little benching. Im running only around 20- 30 miles a week but am starting to add some speed work in.


Monday- volume day- Week 1
Squat 225 5x5
Press 105 5x5
Power Cleans- 155- 8x3
Pull ups- Bw+ 30 3x5

This actually felt fairly difficult, I'm not used to all that volume especially on the power cleans. Other than that this was pretty good. I'm hoping that on a 3 day cycle I can make better gains while still keeping my mileage the same as far as running goes.
4 miles- 27:08

[one rep under]

Wednesday
Low Intensity/ low volume
Front Squat 175 2x5
DB Bench 65 3x6
Sumo Deadlift 275 1x5
Pull Ups- 2x10
abs

[one rep under]

Friday
Squat 255 1x4- this should have been pretty conservative but my run last night left my legs pretty tired
Push Press- 135 1x5- felt really easy
Press- 125x1
Power Clean 185 x3
Pull Ups- Bw+55 x3

[one rep under]

Monday
Squats
230 5x5
Push Press 135 x 5/5/5/5/4
Power Clean
160 8x3
Pull Ups - Bw +32.5 3x5

[brihead301]

Ah, I remember when I was doing the TM. I still have nightmares about it to this day....that is a BRUTAL way to train, but very effective. Good job, and good luck with it brotha!

[one rep under]

Thanks Bri! Yeah i've been sore after both monday workouts but im hoping it can go along with the running im doing as long as eating and rest are in order.

[one rep under]

Front Squat
165x5
175 2x6
DB bench
60 3x7
Chest Supported Rows
85 3x8

some abs

[one rep under]

Friday
Squat
255 1x5
Press 125x1
Power clean 190 x1- terrible form.

Everything felt really really hard today... I am starting to get sick so im hoping this is the cause of it.

[one rep under]

Monday
Squat 235 5x5
Press 110 5x5
Clean 165 8x3--- Felt really easy
Pull ups Bw+ 35 3x5-- Hurt cause my calluses kept getting pinched I think I need to file them down.

Hit 24.5 miles last week- I'm going to just start tracking my mileage here at the end of the week or during next week cause I keep forgetting to log it day by day here.

[one rep under]

Wednesday
Front Squat 180 3x5
195x1
205 x1
215 x1

DB bench 65 3x5

chin ups 3x8

OH Squat work
Planks

[brihead301]

Nice work man! I like the TM because there is a lot of thinking and listening to your body involved. Like, you gotta constantly switch up the volume, sets, reps, weight, etc... in order to keep making progress on intensity day. If you do it smart, and train hard you'll make some killer progress though. It looks like you're well on your way!

[one rep under]

Yeah man I like it so far. I'm just trying to get back to what I was doing before starting to run but this time with the running involved. Thanks for the support!

[one rep under]

Took last week mostly off did some complexes 3 or 4 times during the week no running or lifting heavy though.
Back at it today
Squats 240 5x5

Push Press 140 5x5

Clean- 165 8x3-- was supposed to be at 170 but did the first 2 sets at it and didnt like my form so I lowered the weight.

Pull ups- Bw- 4x10/ 9
Intramural soccer starts up today so I'm pretty amped for that.

[one rep under]

Wednesday
F. Squat 185 3x5
DB Bench - 65 3x5
Chin Ups- 3x8
Planks 3x 1:10

[one rep under]

Friday

Squat
260 1x5
1x3

P. Press
155 x1

Clean 185 x3

Deadlift 275 x3

Well I felt really good till the deadlift and all my lifts were pretty easy to get up..... then on the 3rd deadlift I destroyed my back..
My form felt really good and my partner said I was fine but for some reason it felt like I pulled or hurt something. Kinda mad at the turn of events

Hoping for a quick recovery but only time will tell.

[one rep under]

Back still feels really bad so I just did push ups and pull ups today, probably gonna keep doing this till my back feels good enough to do some real lifting.

[one rep under]

Tuesday
240 push ups
55 chin ups
intramural soccer game.

Back still doesn't feel good.

[one rep under]

Wednesday
300 push ups
55 chin ups hands facing each other
6x 1 min planks

3 miles - 21:03- first time running in 3 weeks almost and it didnt feel great so I took it easy. Hoping my back feels better next week.

[one rep under]

Wednesday
Front squat 185 3x5
bench 165 3x6
pull ups 3x10

back still doesnt feel great on the squats so I'm not moving up any and just keeping it relaxed

[one rep under]

Did some easy stuff Saturday and went for a run last friday, was home for easter break. Squatted today for the first time since my back was hurt and still took it pretty conservatively
Squat 235 5x5
Press 110 3x5
Hanging leg raises 3x20
- going back tomorrow to redo presses maybe at a lighter weight and to get my cleans in.

[one rep under]

Came back and finished last nights workout
Press 105 5x5
Clean 165 8x3
pull ups 3x10

Pressing hasnt been good lately

[brihead301]

Hey man, it's been a while since I've checked in here, but it looks like your still tearing it up!!! Those cleans are very impressive!

Don't sweat the presses...that seems to be most peoples' weakness, including mine. Just keep at it, and they will slowly build up. Before you know it, you'll be OH pressing 405 x 3 like Vdizenzo!!!

[one rep under]

Wednesday
Front Squat 185 3x5- Someone was on the only rack so I had to clean it up and squat that way.
Bench press 165 2x5 1x4- bench has nose dived
Pull ups
7 pull ups on the minute every minute for 8 minutes- didnt make it
7 / 7 / 7 / 7 / 5 / 6 / 6 / 5

[one rep under]

Hey man, it's been a while since I've checked in here, but it looks like your still tearing it up!!! Those cleans are very impressive!

Don't sweat the presses...that seems to be most peoples' weakness, including mine. Just keep at it, and they will slowly build up. Before you know it, you'll be OH pressing 405 x 3 like Vdizenzo!!!

haha I can hope man. Thanks for the encouragement.

[one rep under]

Thursday
Ran 2 miles last night and again this morning might go and see if I can squeeze in some more tonight.

[one rep under]

Friday
Squat 250 1x5 - easy
OHP 125 1x3- got caught on the fourth and couldnt lock out
Clean- 165x5 - cleaned 185 on thursday so I figured I wouldnt do it again
Pull ups- 20/ 17/ 15/ 14/ 8 - went for max and only hit 20 was hoping around 23 -25. Came back through the rest of my workout and did a few more sets.
OH Squat 95 x5
105 x5
120 x5
Abs

Ended up with more volume then usual for a Friday, but it was a good workout.

My kettlebell came in today and I'm really excited to mess around with that.

[one rep under]

Monday
Squat 240 5x5
push press 140 5x5
Clean 165 8x3
chins- 3x10

[one rep under]

Wednesday
Front Squat 190 3x5
Bench 165 5/5/6
Pull ups 3x10
Hanging leg raises 3x20

[one rep under]

Friday
Squat 260 1x5- easy
Push Press 155 1x5 -easy
Clean 190- 1x3
Squat 225 x21

My brother talked me into the 20 reps and I went over it on accident. had room in the tank for more but I didnt really want to do them in the first place.

I've done a few kettlebell workouts to supplement my training and just havent recorded them mostly because they arent very much to them and I am using them to get my form down mostly.

Hopefully overtraining doesnt kick in but Ive felt really good this week.

[one rep under]

Saturday

Did a 36:36 protocol with the kettlebell made it to 25 rounds and quit cause of a blister on my hand.

Sunday
Had an intramural game then went and did OHS
95 x5
105 x1
115x1
125 x1
135 x1
145x1
150 x1 - pr
May have been able to get 155 but didnt want to push it cause our weights arent rubber and I dont wanna ditch it and ruin anything.

[one rep under]

Wednesday
Front Squat 195 3x5
Bench 170 3x5
Pull ups 3x10

[one rep under]

Friday
Squat 265 x5
Press 130 x1
Clean 195 x3
Hanging leg raises 3x10

Last night I did a lot of snatches with my kettlebell so i woke up pretty tired and think thats why everything felt so hard today.

[one rep under]

Monday
Squat 245 5x5
Push Press 145 5x5

Notes- both of these felt fairly easy but my neck hurt after the push press and I was ripping off the callus on my hand and ripped off too much so my hand couldnt handle cleans. Haven't run for awhile and im gonna start back up. Kettlebell work has been going really well which is exciting.

[one rep under]

Wednesday
Front Squat 200 3x5
Bench 175 3x5
incline planks 1 min on : 30 seconds rest x3

Back and shoulder still hurt so I'm hoping that it heals quickly

[one rep under]

Friday
Squat - 265 x5
Push Press 160x5
Clean 200 x3
Hanging leg raises 3x10
Pull ups - 16.... was shooting for 24 but that really didnt happen.

[one rep under]

Monday
Squat- 250 5x5
Press- 115 5x5
Clean- 170 8x3
hanging leg raises 3x10

Everything but squats were easy. Weight is 164 up about 6lbs since ive stoped the running but im probably gonna start with some in a few days.

[one rep under]

Wednesday

Front Squat 205 3x5
Bench 175 3x5
Pull ups- 10/10/7/5
Planks 2 x 2 mins

Did a lot of snatches last night so im hoping thats why the pull ups didnt go well.

[one rep under]

Friday
Squat 270 x5
Press 135 - miss
130 miss
Clean - 205 x2 pr

mad about the miss on press

[one rep under]

Monday
Squat 255 5x5
Push Press 160 3x5
Clean 175 8x3
Pull ups 3x10/ 8/9/7 - total 54

Apparently I cant count and put 160 on the bar for push presses and i only figured it out after i stopped it at 3 sets. No wonder it felt so hard!

[one rep under]

Wednesday
Front Squat 210 3x5
db bench 75 3x5
pull up / chin ups alternating 10/10/10/8/5

[one rep under]

Friday

Squat 275 x5
Push Press 170 x4
Clean 210 x1
Hanging Leg raises 3x8
weighted chrunches 3x12

Pretty good considering I only had about 12 hours of sleep in 3 days because of finals. There was a American Kettlebell Club trainer certification that I was going to go to this weekend but I opted to go to beer Olympics with my friends instead. I'll try and go to one this summer if i can fit it into work and summer classes.