Monday September 24, 2007

Bench - warm up, 95x10, 135x10, 135x5, 185x6, 155x3x8 sets

close grip bench - 155x10x4 sets

kettlebell snatches - 55lb x5 reps x4 sets

Preacher curls - 110x8x 4 sets

wide bar pushdowns round bar - 80x10x4

dragon flags - 3 sets of 5

wasn't feeling too great during the day. i have a small cold now, but at the gym last night i felt great. went to bed early and i'm a little better today, but sound a little worse. we'll see what tonight brings squatting.

Friday September 21, 2007

Squat - warm up, 135x8, x6, x4, 225x5, 315x2, 355x3, 375x2, 395x1... no belt, no knee wraps.

Deadlift - 135x5, 225x3, 315x1, 345x3x3 sets

Lat pulldown - 180x6, 190x6, 200x6x2 sets

Thursday - september 20, 2007

Bench - warm up, 95x10, 135x8, 135x6, 185x5, 235x3, 245x2, 255x1

3 Board press - 255x3, 275x2, 295x1

Incline Bench - 135x3, 145x2, 155x1

Kettlebell snatches - 5 sets of 5, 55lbs

Preacher curls nitro plus nautilus - 120x8x4 sets

Tri pushdown wide flat bar- 80x8x4

September 18, 2007 - Tuesday

Squat - warm up, 135x8, 135x6, 225x5, 315x3x3

Deadlift - 135x5, 225x3, 315x1, 365x6 45 sec rest - 330x5

Lat pulldown - 170x6, 180x6, 190x6, 200x6

dragon flags - 3 sets 5 reps

Monday September 17, 2007

Bench - warmup with bar, 95x10, 135x8, 135x5, 185x5, 225x5, 150x3x8 sets 20 sec count between sets

Close grip - 155x8x4 sets

Kettlebell Snatches - 55lb x 5 x 4 sets my new favorite kettlebell exercise. I was reluctant to do these at first since i got the kettlebell a few months ago because i feared the bell crushing my forearm at the top of the move. we ordered a 35lb kettlebell for a customer and i experimented with it, since it was 20lb lighter, got the form down and that was that.

Rear delt on cable cross - 180x10, 190x10, 200x10, 210x10

Preacher curl on nautilus nitro - 95x8x 4 sets

Wide Tricep pressdown - 80x8x4 sets

Dragon Flags - 3 sets of 5 reps bodyweight

9/4/07 - Tuesday

i guess i took too much time off from posting my workouts. getting back, i've been working my conventional deadlift like crazy. i've been doing a set of 5 with 90% of a 5 rep max. so going off of 360, my first set was 35 lbs lighter at 325, stripped another 35 lbs to 290... maybe 45 sec between my 2 sets. every workout i added 5 lbs to the bar. so after 5 workouts, which included today, i've worked up to 350x5 stripped to 315x5. my form is good and feel that i'm making great progress. i know there will be a point where i will not get the 5. that's where i need to break it back down again off of my new 5 rep max. i do want to do a sort of max effort on the conventional to see where i am. but i may wait 3 more sessions to try that. the dead is my main focus right now. i do want to do a program for bench and also squat. i have them lined up, but i don't want to burn out my nervous system. i'm not getting great amount of rest right now.