My Journal

[H_M]

september 22, 2010


squats (med box):
45x10
135x5
185x5
225x5
260x5
295x3

seated goodmornings


squats felt awesome. got off school early and napped for 3 hours. felt like a baus.

[H_M]

september 23, 2010


benchpress:
45x10
95x5
135x5
175x4x3 (cg)
175x4x3 (comp grip)

barbell rows
military press
shoulders
pythons
h-rolls

[H_M]

september 26, 2010


squats (med box):
45x10
135x5
185x5
225x5
260x5
295x5

deadlifts:
135x5x1
225x1
315x1
405x1 (ace bottoms)
455x1
495x1
555x1

abs


squats felt much harder then they should have. deadlifts felt strong. pulled a smooth 10lb pr, much easier than 545 last month, and had another good 10-15lbs left in the tank. i'm gonna try to get 605 in briefs by next summer. that'll be a big milestone.

i'm gonna start adding abs back in on thursdays. i don't feel like i need two ab days since we barely ever wear a belt but thursdays are lazy so why not?

[H_M]

september 27, 2010


benchpress:
45x10 (manpon)
135x5
155x5
175x5
195x5
215x5
225x5

rows
triceps
h-rolls
shoulders

[H_M]

september 29, 2010

squats (med box):
45x10
135x5
185x5
225x5
265x5
300x3

abs

bw: 201lbs. PR!!!


cut it short today cause i had a major headache. when i was warming up with the bar the back of my head felt like it was going to explode and it didn't get any better from there on out. took some ibuprofin but it did nothing. i hope i'm not getting another cold. i just got over one. everyone at school seems to be sick all the time this year. however, squats felt easy tonight and i finally weight over 200lbs. yea buddaaayyyyy.

[H_M]

september 30, 2010


benchpress:
45x10 (greens)
95x5
115x4x3 (close grip)
115x4x3 (comp grip)

shrugs
h-rolls
pipes
delts

[H_M]

october 3, 2010


squats (med box):
45x10
135x5
185x5
225x5
265x5
300x5

rack pulls (pin 3):
135x5 (greens)
225x5
275x5
315x5
365x5
405x5

abs

Video

[H_M]

october 4, 2010


benchpress:
45x10
135x5

2 board
185x5
205x5
225x5
245x5
265x5

dumbell jm presses
h-rolls
barbell rows
delts

Video

[H_M]

october 6, 2010


squats (med box):
45x5
135x5
185x5
225x5
265x5
305x3

goodmornings
abs


wow! i can't believe that my back is still fried from monday. i was going to go heavy on goodmornings but i could barely handle 135x10.

[H_M]

october 7, 2010


benchpress:
45x10
45x10 (greens)
95x3
135x4x3 (close grip)
135x4x3 (comp grip)

shrugs
triceps
gunz
shoulders
h-rolls

[H_M]

october 11, 2010


benchpress:
45x10
135x5

4 board
185x5
225x5
255x5
275x5
295x5
315x5

barbell rows
triceps
h-rolls


benching felt very strong but the weight felt really heavy. i'm not used to holding anything over 300 anymore. stuart's been making good progress. he pulled 355 last week and he's finally putting on some weight. by spring he should be close to 315/ 255/ 405.

Video

[H_M]

october 13, 2010


squats (med box):
45x10
135x5
185x5
225x5
265x5
310x3

goodmornings
abs

[H_M]

october 14, 2010


benchpress:
45x10
135x5
185x1
225x1
275x1
285x0
135x4x10

triceps
curls
h-rolls
shoulders

[H_M]

october 17, 2010


squat (med box):
45x10
135x5
185x1
225x1
275x1
315x1
365x1
405x1
415x0


i'm very happy with tonight. i had a really long day and only ate one meal but still squatted 405 in just a belt for a 20lb pr. i got stapled on the box by 415 but i know that i can get it if i'm more rested. i'll probably take next week off by the feel of things because my groin is still bothering me a bit and i want to get it healed up.

[H_M]

october 18, 2010


benchpress:
45x10
135x5
185x1
225x1
285x1

barbell rows
triceps
h-rolls
shoulder


had a good group of guys tonight and everyone worked hard. stuart hit 235 for a 10lb. i hit 285 for a 10lb pr cause i wasn't going to let stuart have the only pr. had a couple of guys form school come by. they worked hard and i was pretty impressed how quickly they picked up bench technique.

[H_M]

october 20, 2010

squat:
45x10
135x5
185x1
225x1
275x2x1
275x1 (wraps)
315x1

goodmornings
abs


next week is gonna be a deload and i wanted to get some free squatting in for a little meet in 6-ish weeks. felt weird at first but 315 felt like an empty bar.

stuart squatted 305 off the box tonight, a 30lbs pr for him. he's added 80lbs to his squat, 20lbs to his bench, and70lbs to his deadlift since he started lifting with me 7 or 8 months ago. he'll hit a 1000lb total ithin 6 months

[H_M]

october 25, 2010


deadlifts up to 465 raw then 495 in briefs and missed 565


got bored and did some deadlifting. 465 sumo is a 10lbs pr and i pulled it without a belt. i've never pulled more than 365 without a belt. could have pulled 500 raw tonight but that'd be just gay. kept missing 565 cause my briefs don't fit anymore and i can't get the legs pulled up. the power & speed is there for 585.

[H_M]

october 31, 2010


squats:
45x10
135x10
225x10
275x10 (wraps)
185x10

deadlifts:
135x2
225x2
315x2
395x2
315x3 <--these re-agitated my groin so i decided to stop

off 3" block <--didn't bother groin
315x5
365x5
405x5

abs

swimming x 1


i ripped a $60 pair of shorts today when squatting. they were one of my favourites. gonna do free squats on sundays until the meet and box squats on wednesdays to build some speed back up. gonna try to up the weight every week.

i wanted to start the coan phillipi routine today but my groin hurt again on some of the sets. conventional pulls seem to hurt it. so instead of the coan phillipi routine, i'm gonna i'm gonna work up to a heavy double and then do some elevated work.

[H_M]

november 1, 2010


rotators

benchpress:
45x10

1 board
135x5
185x5
225x5
245x5

barbell rows
shoulders
triceps
h-rolls


i think 245x5 is a pr but not sure.

[H_M]

november 3, 2010


squats (med box):
45x10
135x5
185x2
225x6x2

goodmornings:
45x5
135x5
185x5
225x5
185x10

abs

[H_M]

november 4, 2010


rotators

decline benchpress:
45x12
135x12
155x8
175x8

incline dumbell press: 30x12, 40x12
dumbell flyes: 15x12, 20x12
concentration curls: 15x12, 30x8
barbell curls: 75x6
dumbell shoulder press: 30x12, 40x12
side delts: 15x12, 20x12


this workout was super hard. diet is moving along too. i can tell that i'm getting leaner.

[H_M]

november 7, 2010


squats:
45x10
135x10
185x10
225x10
285x10 (wraps)

deadlifts (pin 3):
135x5
135x5 (blues)
225x5
275x5
315x5
365x5
405x5
455x5

abs


big 50lb pr on deadlifts

[H_M]

november 8, 2010


floorpress:
45x10
135x5
185x5
225x7
185x2x10

barbell rows: 135x10, 155x5x10
triceps
shrugs: 135x10, 225x10, 315x10
triceps
h-rolls

spent a loooong day in class today. we've got a huge project due tomorrow morning and this afternoon we realized that we did a major part of it completely wrong. was at school until 8:30pm. i didn't know that i was going to stay late so i ate my last meal at 3:30pm. i started dieting 2 weeks ago so i was pretty cranky when i got hungry. got home, ate some potatos, and lifted.

gonna be a long night finishing this project.

[H_M]

november 10, 2010


squats (med box):
45x10
135x5
185x2
245x6x2

sldl's
135x10
155x10
175x10
195x10

abs


stiff legged deadlifts killed. haven't done them in forever. got a 4 day weekend coming up so i'm gonna go home tomorrow and lift in the garage.

[H_M]

november 11, 2010


rotators

benchpress:
45x12
135x12
155x10
185x10

incline dumbell press: 25X12, 35x12, 50x12
flyes: 10x12, 15x12, 20x12
dumbell curls: 20x12, 30x8
barbell curls: 65x8
dumbell military press: 25x12, 35x12, 45x11
shoulders


good to be back in my garage gym