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    12.14.13: Squats and Deads

    Squat:
    work up to a max 6
    265 x 6
    285 x 6
    305 x 6 [video]

    Deadlift:
    w. reverse bands (grey bands)
    95% 3x1: 455# on the bar
    [video]
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    12.9.2013: Bench "deload"

    Slingshot bench work.
    1st time using the slingshot.
    155# x 3
    185# x 3 [video]
    195# x 3 [video]
    205# x 1 [video]

    This is the most weight I've ever held in my hand. No pec pain.

    Accessory...
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    12.5.2013: Upper Accesssory

    Pin presses: 150# x 3 | 140# x 5
    Bicep Curls: 3x12 --> 1 @ 25# 2 and 3 @ 20#
    Arnold Press: 3x15 @ 20# (five each side, then five together)


    Left pec was really sore. Thank god deload was around...
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    12.3.2013: Lower Accessory

    Box squats: 4x5 @ 230#
    Sumo pin pulls: 5x3 @ 305# - 60 seconds rest in between sets [video]
    RDL: 3x8 @ 135#
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    Monday 12/2/2013

    Bench Press
    work up to three heavy singles
    165#x1 - golden
    170#x1 - boom sauce
    175#x1 - fail
    175#x1 - struggle street on the second attempt.
    It seems I actually attempted 4 heavy singles. ...
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    :) keep an eye out. She's coming around the...

    :) keep an eye out. She's coming around the corner!
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    Hey Homie!!! Fancy meeting you here! :omg:

    Hey Homie!!! Fancy meeting you here! :omg:
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    Saturday 11.30.2013

    Morning Body Weight: 168lbs

    Squats: 12x2 @ 40% (current PR 350#) with orange bands
    2x2 @ 140# + bands
    4x2 @ 160# + bands
    4x2 @ 140# + bands with 2 second pause in the hole
    1x2 @ 210# + bands...
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    Thursday 11.28.2013

    Walk one mile
    Box Squats: 225# 4x5
    Pin Presses: 140x5 | 145x5 | 155x5
    Snatch Grip Deadlifts: 205# 3x10 (w/straps)
    DB Overhead press: 30# 3x8
    DB row to failure: 40# righty: 25 lefty: 15 (what's...
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    Wednesday 11.27.2013

    Front Squats:
    2x3 @ 95kg (209lbs)
    2x5 @ 80kg (176lbs)
    2x7 @ 65kg (143lbs)
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    Monday 11.25.2013

    Bench/Upper Body
    Bench:
    135x8 | 145x8 | 150x8

    Lat pulldowns: 100lbs x12 | 110lbs x 12 | 120lbs x 12
    Flys: 3x13 @ 85lbs
    SLBs: 3x8 @ 8lbs
    shurgs: 3x15 @ 65lbs
    tri press down: 3x15 @ 50lbs
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    SweetDee's Becoming a Beast

    Competition Results: UPA POWER FRENZY 11.16.2013
    Weight Class: 165
    Body weight: 162lbs
    Squat: 325 | 350
    Bench: 170 | 180
    Deadlift: 335 | 355 | 370
    Total: 900

    Accomplished:
    - Raw Elite Total...
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