April 29th, 2011 - Session#:106

Week 2 Workout 3
Weight: 183.6 lbs
Time: 1 hour 10 mins
Bench Press
*Warmup*: Bx5, 135x5, 145x5, 155x3
155x3
175x3
200x1.5f <- I think it was my bad setup
200x3 w/ spotter assist
Dumbbell Bench Press
4x60x10
Weighted Chinups
This time:20
6,5,4,2f,3f
Rope Pushdown
4x90x10
Conditioning
None
Notes: Workout Notes
Good Workout.
-Aaron

http://www.youtube.com/watch?v=zpvC3u6MZeM

April 27th, 2011 - Session#: 105

Week 2 Workout 2
Weight: 181.8 lbs
Time: 40 mins
Squat
Warmup: Bx5, 135x5, 200x5B, 225x5B, 235x3B
235x3B
270x3B
300x3B
+ 135x5
Rack Pulls
365x5
420x1
Front Squats
skipped
Conditioning
Some tire flips, rope work, farmers walks, and suitcase walks.
Workout Notes
Ok squats, could've been better though. I feel I didn't go deep enough.
I have some videos to post later.
-Aaron

April 26th, 2011 - Session#: 104

Week 2 Workout 1
Weight: 180 lbs
Time: 35 mins
Military Press
Warmup: Bx5, 75x5, 80x5, 85x3
85x3
100x3
110x3 + 1p + 1 + 1p
Incline Bench Press
2x135x5
140x8.5
Power Cleans
skipped
Weighted Dips
This time: 10
5,5 <- Elbows feel weird.
Conditioning
Walking
Notes: Great workout.
Bonus: 3x35x6
-Aaron

April 20th, 2011 - Session#:103

Week 1 Workout 4
Weight: 178.2 lbs
Time: N/A
Deadlift
*Warmup*: Bx5, 235x5B, 255x5B, 270x3B
290lb/132kgx5B
330lb/150kgx3B <- Could've made the 5, but legs weren't fully healed
Glute Ham Raise
BWx5 - different setting
2xBWx10
Good Morning
135x5
155x10
Hanging Leg Raises
skipped
Conditioning
Some walking, nothing much.
Had a great 420
Notes: Workout Notes
Great workout!
-Aaron

What Powerlifting Means to Me

What Powerlifting Means to Me

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US Congressman to File Marijuana Legalization Bill This Year [FEATURE] | StoptheDrugWar.org

April 19th, 2011 - Session#:102

Week 1 Workout 3
Weight: 181.6 lbs
Time: 50 mins
Bench Press
*Warmup*: Bx5, 135x5, 145x5, 155x3
145x5
165x5
190x5
Dumbbell Bench Press
4x60x10
Weighted Chinups
This time:5 <-skipped the rest
Rope Pushdown
4x90x10
Conditioning
None
Notes: Workout Notes
Good Workout.
-Aaron

April 18th, 2011 - Session#: 101

Week 1 Workout 2
Weight: 179.2 lbs
Time: 45 mins
Squat
Warmup: Bx5, 135x5, 200x5B, 225x5B, 235x3B
220x5B
250x5B
285x5B
Rack Pulls
skipped
Front Squats
BWx10
2x95x5
Conditioning
None.
Workout Notes
Good depth on squats. Needed to keep back strength up for deadlifts on Wednesday.
-Aaron

April 13th, 2011 - Session#: 100

Week 1 Workout 1
Weight: 175.8 lbs
Time: 45 mins
Military Press
Warmup: Bx8, 75x5, 80x5, 85x3
80x5
90x5
105x5
Incline Bench Press
2x135x5
145x5
Power Cleans
skipped
Weighted Dips
This time: 40
6,8,8,6,6,6
Conditioning
Biking there and home.
Notes: Great workout.
-Aaron

April 11th, 2011 - Session#:99

Week 3 Workout 4
Weight: 181.6 lbs <- new territory! My heaviest ever. I'll post my super shake below that pushed me to this weight.
Time: 1 hour 15 mins - got talking...
Deadlift
*Warmup*: Bx5, 225x5B, 245x5B, 265x3B
285lb/129kgx5B
320lb/145kgx3B
360lb/163kgx2B <- First rep was EASY, 2nd sorta stalled right before lockout.
Glute Ham Raise
2xBWx10
BWx11
Good Morning
135x5
155x5
155x15
Bonus: 95x10
115x10
Hanging Leg Raises
BWx10
BWx15
Conditioning
nothing really. A bit of ropes, not enough to matter.
Notes: Workout Notes
Great workout!
Had this article running through my head: Article Details

The shake that I do on occasion involves:
One serving of whey, oats, olive oil, spinach, chocolate & 2% milk, flax seed, 2 eggs, peanut butter, and a banana.
When I actually used to have one as my breakfast, the calories worked out to 1008.
-Aaron

April 10th, 2011 - Session#:98

Week 3 Workout 3
Weight: 178.6 lbs
Time: ~ 1 hour
Bench Press
*Warmup*: Bx5, 135x5, 140x5, 150x3
160x3
185x3
205x1
Dumbbell Bench Press
4x60x10
Weighted Chinups
This time:21 6,5,5, 3f,2f
Rope Pushdown
4x90x10 + extra
Conditioning
None
Notes: Workout Notes
Good Workout, probably could've gotten one or two more.
Bonus: External Rotations
-Aaron

April 8th, 2011 - Session#: 97

Week 3 Workout 2
Weight: 178.6 lbs
Time: 50 mins
Squat
Warmup: Bx5, 135x5, 195x5B, 210x5B, 225x3B
245x5B
275x3B
310x1B <- not good depth, needed a few more inches
310x1B <- good depth, much better!
Rack Pulls
2x335x2
420x0
405x0
Front Squats
skipped
Conditioning
None.
Workout Notes
Good squats, but I didn't rest up enough to have the lower back stamina/strength to make it all the way through.
...or maybe my core is just too weak to continue heavy lifting after maxing out on squats?
Either way, I already have Good Mornings and Glute Ham Raises working on the posterior chain, those should be sufficient for working on strength in the area on top of squats and deadlifts.
-Aaron

April 5th, 2011 - Session#: 96

Week 3 Workout 1
Weight: 175.8 lbs
Time: 1 hour
Military Press
Warmup: Bx8, 70x5, 75x5, 80x3
90x5
100x3
110x2 <- then I watch my friend rep out 6 like air :/
Incline Bench Press
125x5
2x135x5
Power Cleans working on form, its been over a year since I've done any sort of clean or snatch movement by my memory.
40kgx5
Weighted Dips
This time: 35
6,8,6,5,5,5
Conditioning
Didn't go in with 100% energy, but had a good workout anyway.
Notes: Great workout.
-Aaron

April 3rd, 2011 - Session#:94

Week 2 Workout 3
Weight: 178 lbs
Time: ~ 1 hour
Bench Press
*Warmup*: Bx5, 135x5, 140x5, 150x4..oops
150x3
175x3
195x3
Dumbbell Bench Press
3x60x10
60x9.5 - I struggled like hell on this one but being that close means I'm sure to get it next time!
Weighted Chinups
This time:16 6,5,5
Rope Pushdown
4x90x10 + extra
Conditioning
None
Notes: Workout Notes
Good workout, on the last set of bench my spotter said it was all me, but I'm doubtful about the last rep. At the same time it still didn't feel like I went all out, I felt I could've made another rep.

A bench form note, I've been trying more to push myself into the bench and pull apart the bar, but I'm having some trouble doing that when the weights get heavy.
Bonus: External Rotations + Grip work
-Aaron

April 4th, 2011 - Session#:95

Week 2 Workout 4
Weight: 175.6 lbs
Time: 1 hour
Deadlift
*Warmup*: Bx5, 225x5B, 245x5B, 265x3B
265lb/120kgx3B
305lb/138kgx3B
340lb/154kgx2B
340lb/154kgx4B
Glute Ham Raise
3xBWx10
Good Morning
115x5
135x5
155x10
135x8
Hanging Leg Raises
2xBWx15
Conditioning
Some Waiter walks, Farmer's Walks, Tire Flips, and ropes.
Notes: Workout Notes
None
-Aaron

April 1st, 2011 - Session#: 93

Week 2 Workout 2
Weight: 178 lbs
Time: 1 hour
Squat
Warmup: Bx5, 135x5, 195x5, 210x5B, 225x3B
225x3B
260x3B
295x3B
Rack Pulls
315x5
335x5
405x1
Front Squats
Barx5
2x75x5
Conditioning
None.
Workout Notes
Good workout.
-Aaron

March 31st, 2011 - Session#: 92

Week 2 Workout 1
Weight: 175.8 lbs
Time: 45 mins
Military Press
Warmup: Bx8, 70x5, 75x5, 80x3
80x3
95x3
105x4
Incline Bench Press
115x5
125x5
135x5
Power Cleans working on form, its been over a year since I've done any sort of clean or snatch movement by my memory.
barx5
30kgx5
40kgx5
Weighted Dips
This time: 28
6,5,6,6,5
Conditioning
some light conditioning work
Notes: Great workout.
-Aaron