Strength of Will, Always Burning

Strength of Will, Always Burning
Welcome to my Blog.

Here I will outline the current training I am under taking. My current stats can be found at MuscleandBrawn.

Friday, December 30, 2011

2011: The Year In Review – NORML’s Top 10 Events That Shaped Marijuana Policy

2011: The Year In Review – NORML’s Top 10 Events That Shaped Marijuana Policy

Campaign To Legalize Marijuana Ready In Michigan

Campaign To Legalize Marijuana Ready In Michigan

Wednesday, December 28, 2011

Mock Meet


December 28th, 2011 - Session#: 214
Weight: 217.8 lbs
Mock Meet
Squat
Warmup: Bx6, 135x3, 225x3, 275x1
315, fine
365, went up tough, but made it.
unracked 405, had no nerve, left it.
Bench
Warmup: Bx5, 135x5
185, no problem
225, no problem
250 was tough, and started sort of shitty, but I made it through.
Deadlift (in kg)
Warmup: 70x2, 110x1
315 no prob
395 was good
440, tried a bunch of times, couldn't get it further than before, psychological tricks, the whole deal
Workout Notes
Walked in without the right mindset, so things just didn't end up my way :/ I'll get the lifts next time.
At least I got a 5lb Bench Press PR.
-Aaron

Monday, December 26, 2011

Wednesday, December 21, 2011

Plans

Plan for break: Purchase 2 One day passes for gym back home. Do Bench session, Do Moderate all around session or do mock meet like HERC410, haven't decided yet. Probably mock meet since I will have time to recover.

Plan for January:
3 days a week of serious training, Monday, Wednesday, Friday.
1 day of light training, Saturday.

Heavy days:
Monday - moderate difficulty Squat, then Deadlift, Good Mornings and support.
Wednesday - Heavy Bench, support work, Speed Deadlifts, and Good Mornings
Friday - Heavy Deadlifts, Romanian/Stiff Leg Deadlifts, Good Mornings, overhead work and support
Adding in some grip work before it becomes and issue and to counteract the poor quality of the gym's equipment.

Light day: Calf work, Grip work, Bodyweight stuff (Dips & Pullups/Chinups), Complexes (Cosgrove Complex, Javorek Complexes(without Upright Rows)), Core & Ab work, and Swimming.

Diet: Intermittent Fasting with a low-carb/keto system.

Saturday, December 17, 2011

Heavy Deadlifts and some fun


December 16th, 2011 - Session#: 213
Weight: 218.5 lbs
Deadlift
135x3
225x3
315x1
315x1B (belted)
405x1B
455x1BF (belted fail) <-very frustrating
455x2BF <-very frustrating
385x1B
5x225x2
315x2+10sh (second hold)
Stiff Leg Deads
135x5
225x5
275x5
Doubled Pro Mini Banded Deadlift <-band from foot to foot tightly holding onto bar.
2x225+Bx1 (plus band)
Box Squat
135x3
225x5
275x3
315x3
Push Press
3x135x4
Barbell Row
3x185x5
Workout Notes
During deadlifts, I found that I felt the strength was definitely there, just not the explosiveness off the floor. Psoas still bothering me a little, after deadlifts finished. Good session overall though. Saw a guy with the WORST External Rotation form I've ever seen today. It seemed like a rotate and side press of some sort.
Quote of the day from a buddy: "I don't believe in cardio, cardio is the devil."
-Aaron

Monday, December 12, 2011

Another PR Squat!


December 12th, 2011 - Session#: 212
Weight: 218 lbs
Squat
Warmup: 135x2, 185x1, 225x1, 275x1
315x1
365x1B
385x1B
GG/BG
3x265x10
Deadlift
225x2
315x1
405xF
Seated Row
2x200x5
Dumbbell Curls 35x10
Workout Notes
Ok session, not much got done, but the gym was packed (surprising for middle of exams), so I was satisfied to manage to eke out a squat PR. However, since my psoas is not 100% healed yet (close, I can walk without thinking about it and readjusting) I found I was unable to muster my full strength to attempt the 405 lb deadlift. Also, as you will see in HERC410's log, he attempted a 405 lb squat. I felt disappointed in myself for not attempting the same, though the main reason was because I was very unfamiliar with the belt having not used it for so long. (Side note, belt had to be let out 2 holes, now at max)
-Aaron

Friday, December 9, 2011

Ouch... Deadlift


December 2nd, 2011 - Session#: 208
Weight: 214 lbs
Deadlift
135x3
225x3
275x1
315x2
365x2 -felt something happen in my back
135x1 no problem here
Close Stance Box Squat: Bx3, 135x3
Workout Notes
Felt something in my back pop and shift during last rep with 365, HERC410 believes it was my psoas
-Aaron

Wednesday, December 7, 2011

Bench + Light Paused Squat


December 7th, 2011 - Session#: 210
Weight: 211 lbs
Bench Press
Bx6, 95x3, 135x3,
185x3
205x3
225x2F <- let it out of the groove
255x1 w/SlingShot
265x1 w/SlingShot
275x1 w/SlingShot
Wide Grip: 3x205x3
Close Grip: 205x3 -could've done more
Paused Squat (practiced a low bar position on these - very odd, it will take time to get used to for sure)
135x3
185x3
2x225x3
Seated Row
2x200x5
Workout Notes
Overall good session.
-Aaron

Monday, December 5, 2011

Heavy Squats


December 5th, 2011 - Session#: 209
Weight: 215 lbs
Squat
Warmup: 135x2, 185x2, 225x2, 275x1
295x1
4x325x1
345x1
365x1 <-PR, even over my last belted PR @ 358
Good Morning - good form for once
135x5 with ease
185x5
GG/BG
3x260x10
Bent-Over Rows/Deadlift Explosive Rows
3x225x5
Seated Row
2x200x5
Bench Rows
2x65x10
Face Pulls
65x5
Curls ??x??
Workout Notes
-Aaron

Friday, December 2, 2011


December 2nd, 2011 - Session#: 208
Weight: 213 lbs
Deadlift
135x4, 225x3, 275x2
315x2
365x2
2x365x3
5x315x2
Speed Pull: 225x2 + 8 second hold
Anderson Good Mornings/Squats
135x3
225x2
275x1
315xskip - unracked it, felt it wouldn't go well, reracked.
225x2
Push Press
2x135x3
GG/BG
3x260x10
Workout Notes
Anderson Squat/GoodMornings were plenty of fun to try.
-Aaron

Thursday, December 1, 2011

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Wednesday, November 30, 2011


November 30th, 2011 - Session#: 207
Weight: 213 lbs
Bench Press
Bx6, 95x3, 135x3, 155x3, 195x3,
215x5
5x225x1
Wide Grip: 135x3, 3x185x3P
Close Grip: 185x5, 185x4+1P, 185x4F, 185x3
Bench Holds: 275x5sh, 275x7sh
Paused Squat
Warmup: 135x3, 185x2
225x2 <-forgot pause
4x255x2
GG/BG
3x255x10
Dumbbell Rows
3x100x5
Seated Row
2x200x5
Face Pulls
2x65x10
Seated Cable Shrugs: 3x120x5
Bench Row: 65x10
Workout Notes
Good day, though later I felt something bad in my lower left back
-Aaron

Monday, November 28, 2011


November 28th, 2011 - Session#: 206
Weight: 211.5 lbs
Squat
Warmup: 135x3, 185x2, 225x2, 275x1
6x315x1 <-all felt relatively easy, should've skipped good mornings and done some doubles with 265-275ish...
Good Morning/Cheat Good Morning
135x6
185x5
225x3
GG/BG
3x255x10
DB Rows
3x110x5
Face Pulls
57.5x10
65x10
Workout Notes
Great Workout, what some would call an Alpha Day, 315x1 felt lighter today than 185 feels on some days.
I really tend to find I have great sessions when I've had a good amount of water already that day.
-Aaron

Sunday, November 27, 2011


November 25th, 2011 - Session#: 205
Weight: 210 lbs
Deadlift
135x2
225x2
275x2
3x335x3
4x275x2
315x2+3 second hold
Front Squats
135x3
185x3
225xF
Good Mornings<-Trying different form on last two sets
135x3
185x1
225xF
Push Press
95x2
2x135x3
DB Overhead Press
50x5
60x5
Dumbbell Rows
100x5
100x3
Face Pulls
50x10
Workout Notes
Funny thing seen this session: I looked over from the power rack, to see two skinny black guys with 20/25lb dumbbells, sitting side by side on a bench, cheating on concentration curls, in unison, while bopping to the music....in unison. It was some dance song I remember from a few years ago.
-Aaron

Wednesday, November 23, 2011


November 23rd, 2011 - Session#: 204
Weight: 212.25 lbs
Bench Press
Bx3, 95x3, 135x3, 155x3, 185x1
3x215x3
215x2F <-took it out of my groove
235x1
255x1 w/spotter assist not what I would consider a success, but the lift was made.
225x1 w/SlingShot (as in Mark Bell's benching apparatus)
245x1 w/ss
265x1 w/ss
245x2 speed w/ss
185+bandxF
165+bandx2
Close Grip: 2x185x5
Wide Grip: 185x5
Paused Squat
Warmup: 135x3, 185x3
2x225x3
265x3
Good Morning
3x135x6
GG/BG
3x250x10
Seated Rows
2x200x5
Face Pulls
3x65x10
Chinups: BWx5, Barbell Curl 65x5, Dumbbell Curl 30x6
Workout Notes
Not a good day. On another note, I noticed I have stretch marks for the first time in my life!
-Aaron

Monday, November 21, 2011


November 21st, 2011 - Session#: 203
Weight: 210.5 lbs
Squat
Warmup: 135x3, 135x3, 185x2, 225x1, 275x1
5x295x2
Good Morning
135x5
185x5
GG/BG
3x250x10
DB Rows
5x100x5
Seated Row
2x200x5
140x10
140x5
180x5
Face Pulls
3x65x10
Workout Notes
Great Workout, splurged on an energy drink before hand, now I understand why people love the darn things so much.
-Aaron

Saturday, November 19, 2011

Friday, November 18, 2011


November 18th, 2011 - Session#: 201
Weight: 208 lbs
Deadlift
135x3, 225x2, 275x1
2x315x2
365x1B
405xF <- Belt needs to be adjusted, its a size too small now.
405x1
315x2
315x2 + 5 second hold on last
315x2 + 5 second hold on last
315x2
315x2 semi sumo
315x2
315x2 + 5 second hold on last
315x2 + 5 second hold on last
Cheat Good Morning
2x225x1
FSL
225x2
315x2
315x3
405x3
455x1 + 5 second hold
Back Squat Lockout: 405x3
Push Press
155x 2 partial reps
155x1 + fail when it hit my chin
135xF (tried suicide grip, not enough confidence with it, will need practice before employing with serious weight)
135x2
135x2
DB Overhead Press
45x5
55x5
65xF
Dumbbell Rows
2x100x5
Seated Row
180x5
200x5
Face Pulls
2x65x10
GG/BG
3x250x10
Curls: 40x5
Workout Notes
I know it looks like a lot of failed reps for one workout, but I feel it was my best in a while. I feel like I've gone past the caffeine withdrawal.
-Aaron

Wednesday, November 16, 2011


November 16th, 2011 - Session#: 201
Weight: 210 lbs
Squat/Paused Squat
Warmup: 135x2, 185x2, 225x1, 255x1P
5x275x1P
Bench Press
Bx6, 95x4, 135x3, 185x1
215x1
235x1
255xF
255xF <- Got a few inches this time, just needed the starting power/ explosiveness.
225x2
245xF
GG/BG
3x250x10
Dumbbell Rows
2x100x5
100x3
Dumbbell Press
60x6
Face Pulls
2x65x10
Workout Notes
I'm feeling a bit under the weather and both HERC410 and I don't seem to be at our best. I partially blame running out of caffeine pills, but regardless haven't seemed to get my head right for the last few workouts. My wrist acts up as soon as bench get heavy, and I feel I may just need a break.
-Aaron

Monday, November 14, 2011


November 14th, 2011 - Session#: 200
Weight: 207.5 lbs
Squat
Warmup: 135x3, 135x3, 185x2, 225x2, 255x1
6x275x2
Good Morning
135x8
185x3 <-felt something weird in left hip
GG/BG
3x245x10
Barbell Rows
135x10, 155x10, 165x10
Face Pulls<-lowered the weight for more benefit.
57.5x10
2x72.5xx10
Workout Notes
Good Workout. A thought from this workout: "It is time for me to realize, that the purpose of my strength is greatness. It is neither shield, nor sword, or even armor. It IS ME."
-Aaron

Friday, November 11, 2011


November 11th, 2011 - Session#: 199
Weight: 207.5 lbs
Deadlift
Warmup: 135x3, 225x3, 275x1,
2x315x2
2x365x2
385x1
4x315x2
2x225x2 (Did some Foam Rolling after this on lower back)
Push Press
95x3
5x135x3
Front Squat Lockout
225x2
315x3
405x5 + 5 second hold
495x3 + 2 second hold <-nearly touching the realm of 500 was a humbling experience
495x0 <-and not one that would come easily a second time
Power Shrugs
315x6
405x4
2x405x5
Dumbbell Press
50x5
75x1
Dumbbell Rows
3x110x5
GG/BG
3x245x10
Face Pulls
65x10
2x72.5x10
Curl
30x10
Workout Notes
Great workout, now Calculus Midterm tomorrow morning and Computer Concepts midterm at noon.
-Aaron

Wednesday, November 9, 2011


November 9th, 2011 - Session#: 198
Weight: 205.5 lbs
Squat
Warmup: 135x3, 185x2, 225x2,
245x2
Paused 4x245x2 <- why? cuz we wanna!
Bench Press
95x3, 135x2, 185x1,
3x215x3 <-Tried wrist wraps on my right side during the 2nd set. Very odd, would be better to use them on both wrists I believe.
2x225x2
245x1 <- no assistance at all, and a minimum 10 lb gain quite the PR.
Close Grip Paused Banded Bench
3x155+Bx3
GG/BG
3x240x10
Dumbbell Rows
3x110x5
Seated Row
2x180x5
Face Pulls<-lowered the weight for more benefit.
2x57.5x10
72.5x10
Workout Notes
Was reading Chaos and Pain: "Saxon and Aston, both managed to put overhead upwards of 300 lbs with one hand- there’s not a single person on the planet who could even begin to approach that feat, much less duplicate it."
Felt I would leave it here.
-Aaron

Monday, November 7, 2011


November 7th, 2011 - Session#: 197
Weight: 203.5 lbs
Squat
Warmup: 135x3, 185x3, 225x2, 245x1
5x265x2
Sumo Deads
225x3
275x1
315x3
Good Morning
135x5
185x5
GG/BG
3x240x10
Dumbbell Rows
3x110x5
Seated Row
180x5
200x4
Face Pulls<-lowered the weight for more benefit.
50x10
57.5x10
65x10
Workout Notes
The good mornings from last workout were 2x185x5 not 2x185x10.
Great session, got in, did what was needed and got out. My wrist and a certain forearm muscle (though mostly the muscle) that is involved in flexing the wrist have been giving me serious issues lately, jolts of pain when I try to squeeze things really hard.
-Aaron

Friday, November 4, 2011


November 4th, 2011 - Session#: 196
Weight: 204 lbs
Deadlift
Warmup: 135x3, 185x3, 225x3, 275x2
5x315x2
365x2
365x1
365x1
365x1 <-pretty close set
Speed Dead
3x225x2
Front Squat Lockouts (hereby shall be referred to as FSL)
2x185x3
Good Morning
2x185x10
GG/BG
2x240x10
Dumbbell Rows
2x105x5
Seated Row
2x180x5
Face Pulls
2x72.5x10
Workout Notes
Had some grip issues on deadlift, nothing terrible.
-Aaron

Wednesday, November 2, 2011


November 3rd, 2011 - Session#: 195
Weight: 205 lbs
Squat
Warmup: 135x3, 135x3, 185x3
225x2
255x2
275x1
295x1
Good Morning
185x5
225x3
Sumo Dead
135x5
185x5
225x5
275x5
Anderson Squats
2x185x3
GG/BG
2x235x10
DB Overhead Press
40x5
55x5
65x5
Dumbbell Rows
3x100x5
Face Pulls
65x10
2x72.5x10
Workout Notes
-Aaron

Monday, October 31, 2011


October 31st, 2011 - Session#: 194
Weight: 203 lbs
Squat
Warmup: 135x3, 135x2, 185x2, 225x2
5x255x2
Good Morning
185x5
2x225x3
Bench Press
Bx5, 95x3, 135x3, 185x1
5x205x3
2x225x1F (1 rep and one failed rep)
Close Grip Bench Press
2x135 + EFS Pro Mini Bands Double Wrapped x5
GG/BG
3x235x10
Dumbbell Rows
3x105x5
Low Rows
2x180x5
Face Pulls
57.5x10
2x65x10
Workout Notes
Ok workout. I didn't have any caffeine this weekend, and after jumping straight in with a spread out 400 mg today, my body refused to react well. Made my way through though.
Quote from guy beside us: "How do I squat that much?"

-Aaron

Thursday, October 27, 2011


October 27th, 2011 - Session#: 193
Weight: 205 lbs
Deadlift
135x3
225x2
315x2
5x315x2B <- (with belt)
Front Squat Partials
Bx5
95x5
135x5
Good Morning
135x5
185x5
Dumbbell Rows
90x5
2x100x5
Low Rows
180x5
Workout Notes
Morning workout, since I'm leaving the city tomorrow, so changes had to be made.
-Aaron

Wednesday, October 26, 2011


October 26th, 2011 - Session#: 192
Weight: 205.5 lbs
Squat
Warmup: 135x3, 135x2, 185x2
3x225x2
Deadlift
135x3
225x3
275x3
2x315x2
Push Press
5x135x2
Dumbbell Overhead Press
40x5
50x5
60x5
Dumbbell Rows
2x90x5
Low Rows
2x180x5
Face Pulls
3x50x10
Curls: 65 lb barbell for ~10
GG/BG
3x230x10
Workout Notes
Good workout.
-Aaron

Monday, October 24, 2011


October 24th, 2011 - Session#: 191
Weight: 203.5 lbs
Squat
Warmup: 135x3, 135x3, 185x2, 225x2
5x225x2
GG/BG
3x225x10
Bench Press
Warmup: Bx5, 95x3, 135x3, 185x1
5x205x3
3x225x2
2x235x1
Close Grip Bench Press
3x185x5
Low Rows
160x5
2x180x5
Face Pulls
3x50x10
Curls: 75 lb barbell for ~10
Workout Notes
Good workout.
Quote from today's close grip bench press training:
Me: " Sure you want 185!?!"
Phil: "What? You want 2 plates?"
-Aaron

Friday, October 21, 2011


October 21st, 2011 - Session#: 190
Weight: 201 lbs
Deadlift
Warmup: 135x3, 185x3, 225x3
5x315x3
3x335x2
Squat
135x3
3x225x2
Good Morning
2x135x5
GG/BG
2x220x10
Dumbbell Rows
3x110x5
Face Pulls
3x50x10
Workout Notes
Good workout, should've eaten more earlier though.
-Aaron

Wednesday, October 19, 2011


October 19th, 2011 - Session#: 189
Weight: 200.5 lbs
Squat
Warmup: 135x2, 135x2, 185x2,
225x2 , 225x2, 225x4
Sloppy Clean and Press
8x135x1
Workout Notes
Good workout, If we're going to include Clean and Press in our training, we both need a ton of practice and form work.
-Aaron

Monday, October 17, 2011


October 17th, 2011 - Session#: 188
Weight: 202.5 lbs
Squat
Warmup: 135x3, 135x3, 185x2, 225x2 , 245x1
2x265x3
2x245x3
Good Morning
185x5
225x3
GG/BG
3x225x10
Bench Press
Warmup: Bx5, 95x3, 135x3, 155x3
5x195x3
3x215x2
Close Grip Bench Press
3x185x5
Dumbbell Rows
2x100x5
Face Pulls
3x50x10
Workout Notes
Good workout, should've eaten more earlier though.
-Aaron

Friday, October 14, 2011


October 14th, 2011 - Session#: 187
Weight: 200.5 lbs
Squat
Warmup: 135x3, 135x3, 185x3, 185x3
225x3
255x1
285x1
315x1
335x1 <- very strange, lost balance, still made it.
Deadlift
135x5
225x3
3x315x2
GG/BG
3x220x10 each
Dumbbell Rows
3x110x5
Low Rows
2x160x5
Face Pulls
42.5x5
2x50x10
Dumbbell Curls
30x6
30x6
20x?
and barbell curls with either 55 or 65...
Workout Notes
Good workout, Phil helped a buddy learn squatting and deadlift as he trained with us. (w/different weights)
-Aaron

Wednesday, October 12, 2011


October 12th, 2011 - Session#: 186
Weight: 202 lbs
Squat
Warmup: 135x3, 135x3, 185x3,
225x3 <- accident!
4x225x2
275x2 <- had to have a hard one!
Good Mornings
135x5
185x5 <- I need to have more nerve with these, when we get to 225 I tend to chicken out on my depth. My back won't catch up to Phil (HERC410) if I don't push some more intensity on these.
GG/BG
3x220x10 each
DB Overhead Press
45x5
60x5
70x3
Dumbbell Rows
3x100x5
Low Rows
160x5
200x5 <-more like partials
Face Pulls
35x8
2x50x10
Dumbbell Curls <- sort of cheatish...meh its curls.
40x8
40x6
Workout Notes
-Aaron

Tuesday, October 11, 2011



October 11th, 2011 - Session#: 185
Weight: 200.5 lbs - ya rly.
Squat
Warmup: Bx5, 135x5, 225x3
285x2
285x2
Bench Press
Warmup: Bx5, 95x3, 135x3
195x3
195x3
195x3
195x3
195x3
215x2
215x2
Workout Notes
Since the gym was closed over Thanksgiving, I had to miss yesterday's workout and catch up this morning. I got up at 6, left out to get to the gym at 7 when it opened, planing to finish and get to class for 8:30. It turns out that I mixed up my schedule, and only when I opened the classroom door and saw what was obviously not my class did I realize - I had gotten back at 8:30 when my class was at 10! I didn't want to walk back to the gym again and everything, so I just hung around until class. I'm typing this from my Linear Algebra class, which totally sucks, due to the fact that my prof, though a nice lady, is teaching for the first time...in ENGLISH.

I either draw, go on laptop, or fall asleep. My brain would rather shut down then put up with listening to her. The textbook sucks, but the solution manual that comes with it is really good. Also, the overheads are posted online later that day. So it's not all that bad.
-Aaron

Friday, October 7, 2011


October 7th, 2011 - Session#: 184
Weight: 199.5 lbs - ya rly.
Squat
Warmup: Bx5, 135x3, 185x3,
225x2
245x2
265x2
275x2
Trying out Reverse Band Pro Minis: 225x2
Good Mornings
185x5
225x3
GG/BG
3x215x10 each
Dumbbell Rows
3x100x5
Low Rows
3x100x5
Face Pulls
3x50x10
Dumbbell Curls
2x30x5
Workout Notes
-Aaron

Wednesday, October 5, 2011


October 5th, 2011 - Session#: 183
Squat
Weight: 199 lbs
Squat
Warmup: Bx5, 135x3, 135x2, 185x3, 225x2
3x265x2
Good Mornings
185x5
225x5
225x3
GG/BG
3x215x10 each
Military Press
Bx5, 95x2
135x2 <- accidental misload!
4x125x2
Dumbbell Overhead Press
45x5
55x5
Dumbbell Rows
2x100x5
Face Pulls
42.5x5
2x50x8
Dumbbell Curls
30x5
35x5
Workout Notes
Good workout, the end was a little rushed. We finished in time to get home and pick up our package from EliteFTS!
We got:
a pair of Pro Light Bands, a pair of Pro Mini Bands, 4 small containers of liquid chalk, 2 posters and 2 towels.
-Aaron

Monday, October 3, 2011


October 3rd, 2011 - Session#: 182
Squat
Weight: 198.5 lbs
Squat
Warmup: Bx5, 135x3, 185x2
4x225x2
245x2
275x2 <-just felt like more weight for the last few
Good Mornings
185x5
225x2
GG/BG
3x215x10 each
Bench Press
Bx5, 95x3, 155x2
5x185x3
3x205x2
Dumbbell Rows
3x95x5
Low Rows
140x5
160x5
Face Pulls
2x42.5x8
Dumbbell Curls
30x8
35x5
Workout Notes
Good session, my lower back was dead by the end.
-Aaron

Friday, September 30, 2011


September 30th, 2011 - Session#: 181
Squat
Weight: 196 lbs
Squat
Warmup: Bx5, 135x3, 185x3, 225x4
4x255x4
Good Mornings
185x5
2x225x3
Paused Squats
3x185x3
GG/BG
3x215x10 each
Dumbbell Rows
3x95x5
Low Rows
140x5
160x5
Face Pulls
2x35x8
Dumbbell Curls
2x30x6
Workout Notes
-Aaron

Wednesday, September 28, 2011


September 28, 2011 - Session#: 180
Squat & Military Press
Weight: 197 lbs
Squat
Warmup: Bx5, 2x135x3, 185x3
6x225x3
Good Mornings
1rep paused squat + 185x5
225x3
225x2
225x2
Military Press
Warmup: Bx5, 75x5, 95x3
3x125x2
2x115x2
125x2
GG/BG
3x200x10 each
Overhead DB Press
40x5
50x5
2x60x5
Dumbbell Rows
3x90x5
Low Rows
2x140x5
160x5
Workout Notes
Edited three new logos!
My partner are a pretty good matchup, I have an edge in leg strength, he has a much better back and in general upper body. The squats were supposed to be 6 sets of 2, but I did an extra rep each set to make it up. On the other hand, I had to opt to lower the weight on military press.
-Aaron

Monday, September 26, 2011


September 26, 2011 - Session#: 179
1st session on new program!
Weight: 195.5 lbs
Time: N/A - I may just stop counting time altogether. We finish when we do.
Squat
Warmup: Bx5, 135x5, 185x3
5x245x2
245x3
Good Mornings
185x4
185x3
225x2
Bench Press
Warmup: Bx5, 95x3, 135x3, 155x1
5x185x3
3x205x2
GG/BG
3x200x10 each
Low Curls
2x140x5
140x6
160x6
Barbell Curls
95x2(cheated)
2x75x3
65x5
Workout Notes
Great workout. Turns out the bars in our gym vary slightly in circumference. We had started calling the clips SlutClips because of how loose they were. Edited some new logos for the log & blog, now getting into some reading for the week, and then reading MORE Chaos and Pain. I've been reading from the very beginning for the last little while, and I'm now at July 2009.
-Aaron

Friday, September 23, 2011


September 23rd, 2011 - Session#:178
Week 2 Workout 3 &4
Weight: 194.5 lbs
Time: long
Bench Press
Warmup: Bx5, 95x5, 115x5, 145x5
180x5
205x3
230x1 w/slight spotter assist
Close Grip Bench Press
95x10
3x155x10
125x10
Deadlift
Warmup: 175x5,225x5,245x5
315x5
365x3
405x1 <- just before lockout my left hand slipped. I knew I could've made it if I had set up that hand's grip better.
Dumbbell Rows
100x2 for 10 sets, each side.
Low Rows
(Cable machine, to avoid confusion)
2x140x6 (different attachment than last time)

GG & BG 180x10

Conditioning
Walking
Notes: Workout Notes
Will be back at home for saturday and part of sunday, so I won't have a chance to do deadlifts. Combined Bench and Deadlift day. Planning on switching to a different program with my training partner.
-Aaron

Wednesday, September 21, 2011


September 21st, 2011 - Session#: 177
Week 3 Workout 2
Weight: 195.5 lbs
Time: N/A
Squat
Warmup: Bx5, 135x5, 185x5, 225x5
275x5B
315x3B
355x0.9 (just missed depth)
355x1
Good Mornings
2x185x5
Conditioning
Walking
Adductor Machine (Good Girl Machine)
2x175x10
190x5
Abductor Machine (Bad Girl Machine)
165x10
185x10
190x10
Low Row
120x8
140x5
Uncles: lots of Dumbbell Military Presses
Workout Notes
-Aaron

Tuesday, September 20, 2011


September 19th, 2011 - Session#: 176
Week 3 Workout 1
Weight: 196.5 lbs
Time: N/A
Military Press
Warmup: Bx5, 55x5, 70x5, 85x5
105x5
120x3
2x135x1 push press
Incline Dumbbell Bench Press
skipped. the dumbbell area is almost always packed.
GG/BG
130x15
145x10
Bodyweight Dips
BWx10,10,10
Lat Pulldown
120x7
120x6
Low Row
120x5
120x7
Conditioning
Walking
Notes:
-Aaron

Saturday, September 17, 2011


September 16th, 2011 - Session#:175
Week 2 Workout 4
Weight: 195 lbs
Time: 50 minutes
Deadlift
Warmup: 185x5,225x5,245x5
275x5
320x5
365x5
Deficit Deadlift
3x25x5
Conditioning
Walking
Notes: Workout Notes
GG & BG 130x10
-Aaron

Friday, September 16, 2011


September 16th, 2011 - Session#:174
Week 2 Workout 3
Weight: N/A
Time: short
Bench Press
Warmup: Bx5, 95x5, 115x5, 135x5
155x5
185x5
205x5 <- first three were good, 4th had a touch from the spotter, and 5th was assisted more
Rope Pushdown
skipped
Dumbbell Rows
skipped
Low Rows
(Cable machine, to avoid confusion)
100x10
120x5
Conditioning
Walking
Notes: Workout Notes
Didn't have much time today, bought my buddy's old lifting belt (only used for a short while). Looking forward to deadlifts tomorrow.
http://oi56.tinypic.com/2zswsup.jpg
Old n new. (Pic too big)
-Aaron

Wednesday, September 14, 2011


September 14th, 2011 - Session#: 173
Week 2 Workout 2
Weight: 196.5 lbs
Time: N/A
Squat
Warmup: Bx5, 135x5, 185x5, 225x5
245x5B
275x5B
320x5B
Good Mornings
155x5
185x5 <-decent
225x0 <- Just unracked it, Didn't try it.
135x8
135x5
Conditioning
Walking
Workout Notes
Did some different stuff today with my lifting partner. We weighed ourselves, and are planning on starting a short cut soon. Rest of lifting:
Adductor Machine (Good Girl Machine)
100x5
130x10
130x10
160x10
Abductor Machine (Bad Girl Machine)
100x10
130x10
130x10
145x10
Uncles (We did singles with 135lbs for Push Press)
He got 22, I got 21.
Lat Pulldown
100x5
100x5
120x5
120x10
Standing Crunches
2x70x10
85x5
-Aaron

Monday, September 12, 2011


September 12th, 2011 - Session#: 172
Week 2 Workout 1
Weight: N/A
Time: N/A
What I was supposed to do for Military Press:
Warmup: Bx5, 60x5, 75x5, 85x5.
Work Sets: 95x5, 110x5, 125x5+
What I did:
Military Press
Warmup: Bx5, 85x5
95x5
115x5
125x3 <-should've pushed for more.
Incline Dumbbell Bench Press
40x6
70x6
75x4
Dumbbell Rows <- maybe because I did it second, but my left side seemed weaker on these.
3x70x10 (per side)
right/left
70x6/70x4
70x5/70x5
70x6/70x6
Bodyweight Dips
BWx10,10,5,5
Conditioning
Walking (It's a bit of a walk from my dorm to the gym, I'm sort of worried about winter)
Notes:
Forgot to write my numbers down for my lifts today, so I just winged it. As it turns out, I guessed the right number, but because I assumed I had guessed too high, I didn't push at least one more rep out.

The latest pattern of missed lifts seems to be clearly telling my to drop back at least a cycle or two before trying to push into new territory. Also, I have a relatively decent grasp of the eating and what is available to me gym wise, so I may plan a small cut. Come October, my buddy/ lifting partner (Phil) and I are planning to move onto the same program, with the goal of tearing shit up. (He's a big fan of Chaos and Pain) I'll definitely keep 531 in my files though.
-Aaron

Sunday, September 11, 2011


September 10th, 2011 - Session#:171
Week 1 Workout 4
Weight: 194 lbs
Time: N/A
Deadlift
Warmup: 185x5,225x5,275x5
315 x 3
330 x 3 <- oops!
350 x 3
395 x 0
Deficit Deadlift
315x3
Conditioning
Walking
Notes: Workout Notes
Hellllllllllo University!
-Aaron