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    2/13/12 First really solid workout since last...

    2/13/12

    First really solid workout since last semester. Winter break and some back pain was holding me back.

    Squat: 3x8 @ 230
    Bench: 3x8 @ 185
    Bulgarian Split Squats: 3x8 @ 2x55lb DB
    Close...
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    11/28/11 I ended up with 3rd place in the...

    11/28/11

    I ended up with 3rd place in the Rutgers Bench Press Competition. I weighed in at 149lbs so about 146 bodyweight. I put up 16 reps of 185lbs. I'm really happy about it, first to third...
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    10/18/11 Finally hit my Long Term goals...

    10/18/11

    Finally hit my Long Term goals yesterday. These were 2/3 of the goals I had when I started S.S. and really lifting properly a little over 2 years ago. Back then my max's were probably...
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    9/30/11 Haven't posted in a lonnnnnnngggg time...

    9/30/11

    Haven't posted in a lonnnnnnngggg time but here's the update. I've been sticking to my home-grown routine as stated above. Now on the Nitrean+ and Results program the guys at At Large said...
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    8/11/11 Deadlift: 3x3 @ 315. Super-set w/ DB...

    8/11/11

    Deadlift: 3x3 @ 315. Super-set w/ DB snatches @ 45lb DB
    OHP: 3x3 @ 110. Super-set w/ Depth Pushups
    Back Extensions: 3x8 @ 35
    Arnolds: 3x8 @ 35lb DB
    Chinups w/ static hold
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    8/09/11 I've continued with the new routine...

    8/09/11

    I've continued with the new routine but forgot to post last week.

    Squat: 3x3 @ 245
    Bench: 3x3 @ 205. Super-set with med ball pushups. 2nd week at 205, feels pretty good.
    Front Squat:...
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    7/28/11 Deadlift: 3x3 @ 305. Super-set w/ 10...

    7/28/11

    Deadlift: 3x3 @ 305. Super-set w/ 10 Burpee Pullups
    OHP: 3x3 @ 105. Super-set w/ 10 Alternating catch/crunch/throw on swiss ball @ 20lb med ball
    Hack Squat: 3x8 @ 135
    Weighted Pullups:...
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    7/26/11 Squat: 3x3 @ 240. Super-set w/ 45...

    7/26/11

    Squat: 3x3 @ 240. Super-set w/ 45 mountain climbers
    Bench: 3x3 @ 195/200/200. Super-set w/ 10 med ball pushups. Shooting for 205 next week.
    BB Bulgarian Split Squat: 3x8 @ 135
    BB...
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    7/21/11 Deadlift: 3x3 @ 300. Super-set w/ 10...

    7/21/11

    Deadlift: 3x3 @ 300. Super-set w/ 10 single arm snatch @ 50lb DB
    OHP: 3x3 @ 105. Super-set w/ 20 alternating press @ 20lb DB
    Good Mornings: 3x8 @ 95
    Weighted Pullups: 3x8 @ 10lb
    DB...
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    7/19/11 Been lifting twice a week for a little...

    7/19/11

    Been lifting twice a week for a little over a month now just to get back into a rhythm after the month of May off. Just started running interval sprints last week and I'm shooting to keep...
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    5/02/11 MAX test day. weighed 145.4lbs in the...

    5/02/11

    MAX test day. weighed 145.4lbs in the a.m. Did a few warm ups for each lift but I'm just posting the max's..

    Squat: 285 PR. Definitely still had room in the tank for 290, maybe 295 but...
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    4/29/11 Front Squat: 5x3 @ 175 Super-set w/:...

    4/29/11

    Front Squat: 5x3 @ 175
    Super-set w/: something

    Power Cleans: 5x3 @ 110
    Super-set w/: alternating pull up/chin up
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    4/27/11 Deadlift: 5x3 @ 305 Super-set w/:...

    4/27/11

    Deadlift: 5x3 @ 305
    Super-set w/: depth jumps

    OHP: 5x3 @ 105
    Super-set w/: handstand pushups
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    4/25/11 Squat: 5x3 @ 243 Super-set w/:...

    4/25/11

    Squat: 5x3 @ 243
    Super-set w/: something

    Bench: 5x3 @ 195
    Super-set w/: plyo pushups
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    4/22/11 Front Squat: 5x3 @ 175. Wanted to hit...

    4/22/11

    Front Squat: 5x3 @ 175. Wanted to hit the quads more so Friday's will be FR squats. ATG, pretty heavy though.
    Super-set w/: Step ups on bench w/ 35lb DB

    Power Cleans: 5x3 @ 110 or 115...
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    4/20/11 Deadlift: 5x3 @ 295. 2nd week in a row...

    4/20/11

    Deadlift: 5x3 @ 295. 2nd week in a row with a 10lb jump so I may or may not go for 305 but it felt good.
    Super-set w/: box jumps

    OHP: 5x3 @ 105.
    Super-set w/: handstand pushups
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    4/18/11 Squat: 5x3 @ 243 Super-set w/: box...

    4/18/11

    Squat: 5x3 @ 243
    Super-set w/: box jumps

    Bench: 5x3 @ 195. Made the jump in weight but didn't have any trouble.
    Super-set w/: plyo pushups
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    4/13/11 Deadlift: 5x3 @ 285 Super-set w/:...

    4/13/11

    Deadlift: 5x3 @ 285
    Super-set w/: burpees

    OHP: 5x3 @ 105.
    Super-set w/: modified handstand pushup(feet on swiss ball)
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    4/11/11 Squat: 5x3 @ 243 Super-set w/:...

    4/11/11

    Squat: 5x3 @ 243
    Super-set w/: something I can't remember

    Bench: 5x3 @ 190
    Super-set w/: plyo pushups
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    4/06/11 Deadlift: 5x3 @ 275 Super-set w/: 10...

    4/06/11

    Deadlift: 5x3 @ 275
    Super-set w/: 10 DB hang cleans w/35lb DB

    OHP: 5x3 @ 105. 110 felt really heavy and bad form.
    Super-set w/: 10 Med ball forward throw(25lb)
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