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.

Wednesday, December 11, 2013

Dec 10th training

December 10th, 2013
Weight: 203.2 lbs (after eating)
Squat
Bx4
135x5
185x5
225x5x2
255x5x5
Bench Press
135x4x2
165x3x2
170x3x5
145x6x4
Training Notes
-Aaron

Monday, December 9, 2013

December 7th training

December 7th, 2013
Weight: N/A
Squat
Bx4
135x5
185x5
225x44
255x3x2
290x3Bx6
Good Morning
135x10
185x10
Bench
Bx10
135x6
160x4x2
180x3x2
190x2x2
180x3x2
160x4
Seated Row
120x10
140x10x2
160x5
GG/BG
145x10
160x10
Leg Press
2x15
3x10
4x10x2
5x10x2
Training Notes
-Aaron

Wednesday, December 4, 2013

Monday's Training

December 2nd, 2013
Weight: fat
Bench
95x5
135x5x2
160x3x2
185x3x2
195x2x3
155x5x4
Deadlift
135x5
225x3
275x3
315x3x2
355x3Bx2
380x2Bx2
-Aaron

Saturday, November 30, 2013

Last week's training

November 25th, 2013
Weight: N/A
Squat
135x6x2
185x5
225x4
255x3x2
285x3x6
Bench
135x5x2
160x3x2
180x3x5
-Aaron

November 29th, 2013
Weight: N/A
Squat
Bx5
135x5, x3
185x5
225x4
255x3x2
285x3x2, x3Bx3
315x1B
Front Squat
Bx5
95x5, x2
135x2
Good Mornings
135x10
Bench Press
135x5
145x5
175x4x2
Leg Press
270x10
360x10
450x10
540x10 (PR)
Training Notes
-Aaron

Sunday, November 17, 2013

More training

October 30th, 2013
Weight: N/A
Squat
135x5
225x4
255x3x2
290x2x5
Good Mornings
135x6
185x5x2
225x3
Front Squats
95x5
135x3x2
165x3x2
Training Notes
-Aaron

November 1st, 2013
Weight: N/A
Deadlift
135x3
225x3
275x3
315x3x2
335x2x4
Bench Press
115x6
135x6x2
145x6x4
Deadlift
245x4
295x4
335x2B, x4Bs
355x4Bsx4
Training Notes
The program is meant to be done as two sessions split up over one day, doing deadlifts, leaving them and returning is very tough on my hands.
-Aaron

November 7th, 2013
Weight: N/A
Squat
135x5
185x5
225x4
255x3x2
290x2x4, x2B
315x1B
260x4Bx4
Training Notes
-Aaron


November 12th, 2013
Weight: N/A
Squat
135x5
225x5
245x4
275x3x2
315x2x1,x2Bx3
285x3x4
Good Mornings
135x5x3
Training Notes
-Aaron


November 16th, 2013
Weight: 200 lbs
Deadlift
135x3x2
225x3
Deficit Deads
225x3x2
275x3x2
295x3x4
Deadlift
275x4
315x4Bx2
335x3Bx2
405x1BF, x2Bs, x2Bs
Lunges
75x5
135x4
Training Notes
-Aaron

Monday, October 28, 2013

Oct 26 Training

October 26th, 2013
Weight: N/A
Bench Press
135x5
160x5
170x3x2
180x2x2
170x3
160x4
135x6
Squat
135x53,x5
185x5
225x4x2
255x3x2
275x3x5
Good Morning
135x5x2
Training Notes

-Aaron

Wednesday, October 23, 2013

Oct 23rd training

October 23rd, 2013
Weight: N/A
Deadlift
135x5x2
225x3
265x3x2
315x3x2
335x3x4
Here's where I ended up doing nothing for a while.
245x4
295x4
334x2
380x2, x3x3
Training Notes
I had more planned from the Sheiko routine, but because I'm doing both morning and evening training sessions as one, sometimes things get confusing. I left deadlift to Incline Press, only to find it was busy, waited, then returned to deadlift. I then found my hands were made of paper and had to get straps to finish my pulls. The gym was somehow getting more packed, so I had no proper space to do lunges.
-Aaron

Tuesday, October 22, 2013

Last couple days

October 16th, 2013
Weight: N/A
Squat
135x5x2
225x4,x8
275x5x2
315x3Bx2,x1B
225x5
Training Notes
-Aaron

October 18th, 2013
Weight: N/A
Squat
135x6
225x8,x6
275x3
315x3B
325x1B
335x1B
345x1B
Training Notes
I wasnt actually planning of lifting seriously this day, was supposed to help a friend get started in training.
-Aaron

Starting Sheiko.

October 21th, 2013
Weight: N/A
Bench
135x5x2
160x3x2
170x3x5
Squat
Bx5
135x5
185x5
225x5x2
255x5x5
Good Morning
135x5,x10
Training Notes
-Aaron

Sunday, October 13, 2013

Catching up on training

Sept 9, 2013
Weight: 189
Squat 135x5
225x5
275x2B
315x1B
255x6x3
275x6

At this point my university had a strike and the gym was closed.

Late September
Weight: N/A
Squat
135x5x
225x3,x5
245x8
255x6
275x3 (was notably easy)
Deadlift
225x3
315x1
365x1
315x3x3
Pullups
Training Notes
used a free membership up at another gym.
-Aaron


October 10th, 2013
Weight: Phat
Squat
135x5
225x8
315x1
335x1B
275x3x3
245x5x3
225x3,x5,x3 (paused)
135x10
Training Notes
School gym reopened, I went to squat the first day. My ability to recover has gone down the shitter.
-Aaron

October 13th, 2013
Weight: N/A
Squat (active recovery)
Bx5
135x8
185x8x2
135x8
Row
135x5
225x5(strapped)
185x5x2
Shrug
225x3,x5, x10x2
Overhead Press
Bx10
95x5x2
105x5x2
Rope Pushdowns
42.5x10x2
Training Notes
Just doing what I want for a bit.

-Aaron






Tuesday, September 3, 2013

Recent training- August

August 21
Weight: 189
Deadlift
70x6
110x3
150x1
180x1B
155x6Bx4
Squat
Bx5
135x5
205x8x2
Pause Squat
205x5x2
Shrugs
135x1
225x5
275x10x2

August 23
Weight: 188.4
Bench
Bx5
135x5
155x8x3,x6
Wide Grip
135x6x3
Close Grip
135x6
Dumbbell Overhead Press
50x5x3

August 27
Weight: 186.6 w/shoes
Squat
Bx6,x5
135x6
225x5
275x3
315x1B
255x6x2
275x6Bx1
295x6B

Monday, August 5, 2013

It's been a while. Part 4

July 26
Weight:187.2
Bench
Bx5
95x6
135x8
155x8,x6
135x7
Wide Grip
135x6x1,x4
Close Grip
135x4,x8 w/sa
Dumbbell Seated Overhead Press
35x5
45x5x4
Front Raise
10x8x2
15x8x2
External Rotations
Bands x10x2
Face Pulls
60x10
70x10
80x10
Lying Dumbbell Extensions
4kg x10, 8kg x10x3

July 26
Weight:187.2
Bench
Bx5
95x6
135x8
155x8,x6
135x7
Wide Grip
135x6x1,x4
Close Grip
135x4,x8 w/sa
Dumbbell Seated Overhead Press
35x5
45x5x4
Front Raise
10x8x2
15x8x2
External Rotations
Bands x10x2
Face Pulls
60x10
70x10
80x10
Lying Dumbbell Extensions
4kg x10, 8kg x10x3 

It's been a while. Part 3

July 18
Squat
Bx8
135x8
225x8,x6
315x1B
225x8
Deadlift
110x8x2
Curls
25x12x2
Chins
Started doing these and a click in my shoulder.
Seated Row
120x10x2

July 22
Weight: 188
Bench
Bx8
135x8
185x1
135x8
155x8
165x5
Wide Grip
135x6x3
Close Grip
135x5,x1
Front Raise
10x8x2
15x8x2
Dumbbell Seated Overhead Press
25x8
35x8x2
45x8
Side Raise
10x8
15x8
12.5x8
Pushdown
50x10
70x10x2

July 24
Weight:187.8
Deadlift
70x6
110x6
150x6Bx4
Squat
135x5
185x3
225x2
315x1B
185x8x4
Seated Ham Curl
25x8x3
Leg Extension
135x10x2
Leg Curl
120x6

It's been a while. Part 2

Currently, here's the training I'm looking at
Day 1

Bench (heavy) warm up, then 4 sets x 8 reps
Wide Grip Bench 3 sets x 6 reps
Narrow Grip Bench 3 sets x 6 reps
Front Delt Raise 4 sets x 8 reps
Dumbbell Seated Press 4 sets x 8 reps
Side Delt Raise 4 sets x 10 reps
Tricep Push Down 4 sets x 10 reps
Lying Dumbbell Tricep Extension 4 sets x 10 reps

Day 2

Squat (heavy) warm up, then 4 sets x 8 reps
Deadlift (light) warm up, then 3 sets x 8 reps
Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps
Seated Hammer Curls 4 sets x 12 reps
Close Grip Chin Ups 3 sets x max on each set
Seated Row 4 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps

Day 3

Bench (light) warm up, then 3 sets x 8 reps
Wide Grip Bench 3 sets x 6 reps
Narrow Grip Bench 3 sets x 6 reps
Dumbbell Seated Press (heavy) warm up, then 4 sets x 5 reps
Front Delt Raise 4 sets x 10 reps
External Rotations 4 sets x 10 reps
Lying Dumbbell Tricep Extension 4 sets x 10 reps

Day 4

Deadlift (heavy) warm up, then 4 sets x 6 reps
Squat (light) warm up, then 4 sets x 8 reps
Shrugs (heavy) 4 sets x 10-15 reps
Barbell Row - 3 sets x 5 reps
Seated Hammer Curl 4 sets x 8 reps
Wide Grip Pull (down to chest) 4 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps
(Ab Work When Possible)

It's been a while. Part 1

Since the meet I've been preparing myself for a Bill Kazmaier routine with higher volume:

July 11th
Squat
Bx5x2
13x5, x10
1815x10
225x5
245x5Bx2
225x8B
Deadlift (in kgs)
70x5
110x10x2
140x5B
110x5
Shrugs
225x20x2
Front Squat
95x5
Leg Curl
90x10
120x10
105x10
Calf Raises
90x10
135x10x2
Hypers
Bx10x3 ?

July 14

Bench
Bx10
135x10
185x3
175x3x3
Chinups
x8
x5
Dumbbell Row
80x5
Seated Row
120x10
135x6, x10,x5
Pulldowns
105x6
90x10

July 16

Deadlift
70x5
110x5
150x3,x5B,x4
Squat
135x10
185x10x3
Pause Squat
185x3
225x3x2
Leg Curl
105x10x2
Hypers
x10

Friday, June 14, 2013

Ad Astra 50 & 51





June 10, 2013 - Session#: 96
Ad Astra: #50
Weight: 189.8
135x5x2
225x4
275x3
315x1B
335x1B
355x1B
315x2Bx2
Pause Squat
225x5
Deadlift
70x5
110x
150x3
170x1
a little cardio
-Aaron


June 12, 2013 - Session#: 97
Ad Astra: #51
Weight: 190.2
Bench
135x5
185x2
220x1
210x3x3(straps on last two)
185x3x3
135x10
-Aaron

Saturday, June 8, 2013

Ad Astra: #46 - 49


May 31, 2013 - Session#: 92
Ad Astra: #46
Weight: N/A
Deadlift
70x5
110x3
140x2
193x1
177x3x1,x2
140x3
-Aaron


June 3, 2013 - Session#: 93
Ad Astra: #47
Weight: 192
Squat
Bx5
135x5x2
225x3
275x2
315x1B
345x1B
315x3Bx2
275x3x2
Good Morning
135x10x2
GHR
Bodyweightx10x2
-Aaron


June 5, 2013 - Session#: 94
Ad Astra: #48
Weight: 191
Bench
Bx5
135x3
185x2
205x1
215x1
205x3x4
Close Grip Bench Press
135x10
155x10
Dips
Bodyweight x6
Chinups
Bodyweight x5
-Aaron


June 7, 2013 - Session#: 95
Ad Astra: #49
Weight: N/A
Deadlift (in kilos)
70x5
110x3
150x2
180Bx1
200Bx1F
185x2F,x1F
110x5
SLDL
110x3
Overhead Press
95x5x2
115x1
Squat
135x5
225x5x2
Seated Row
120x10x2
-Aaron

Ad Astra: #42 - 45


May 23rd, 2013 - Session#: 88
Ad Astra: #42
Weight: 191.2
Bench
Bx5
135x5x, x3
185x1x2
205x1
180x3x5
Lying Dumbbell Tricep Extension
10x10x4
15x10
-Aaron


May 25th, 2013 - Session#: 89
Ad Astra: #43
Weight: 192.6
Deadlift
Bx5
70x3x2
110x3
150x1
186x1B
166x3
GHR
Bx10x3
Strict Press
95x5
105x3
115x1
120x1
95x5x4
Curl
Bx20, x10
Training Notes
I rolled my trap before this session. I found pain started on my first set of volume work on deadlifts.
-Aaron


May 27th, 2013 - Session#: 90
Ad Astra: #44
Weight: 192.4
Squat
Bx5
135x5
225x4
275x3
315x1B
335x1Bx2
300x3Bx3
Pause Squat
255x5Bx1, x2B (felt something off in my left hip)
CsR
90x5, x4, x5
Training Notes
-Aaron


May 29th, 2013 - Session#: 91
Ad Astra: #45
Weight: N/A
Bench
Bx5
135x3x2
185x2
210x1
195x3x5(straps on last 3 sets)
Close Grip Bench Press
135x6
165x3x2
Lying Dumbbell Tricep Extensions
10x10x2
25x10
30x5
Chest-Supported Row
90x7,x6,x5
Training Notes
-Aaron

Wednesday, May 22, 2013

Ad Astra: #41


May 21th, 2013 - Session#: 87
Ad Astra: #41
Weight: 191.2
Squat
Bx5
135x5
185x4
225x3
275x3
315x2
325x1B
290x3Bx5
GHR
Bx10
CsR
90x5x2
Training Notes
-Aaron

Monday, May 20, 2013

Ad Astra: #40


May 17th, 2013 - Session#: 86
Ad Astra: #40
Weight: N/A
Deadlift
70x5
110x3
150x2
180x1
155x1, x3B
Training Notes
Ended up cutting this short, my trap turned out to be a problem.
-Aaron

Thursday, May 16, 2013

Ad Astra: #39


May 16th, 2013 - Session#: 85
Ad Astra: #39
Weight: 191.2 lbs
Bench
Bx6
135x5
155x4
185x2
200x1
170x5x5 (used wraps on last two sets)
Close Grip Bench Press
155x3x3
Dumbbell Incline Press
35x10
45x10
Lying Dumbbell Tricep Extensions(two dumbbells)
12x10x4
Standing Dumbbell Tricep Extensions(one dumbbell)
30x5
40x10
Barbell Row
60kg x15,x12,x10
Dumbbell Curl
Bx20, x5
External Rotations
20x10x2
Face Pulls
70x10
90x10
100x5
Band Pull-Aparts x30
Training Notes

-Aaron

Tuesday, May 14, 2013

Ad Astra: #38


May 13th, 2013 - Session#: 84
Ad Astra: #38
Weight: N/A
Squat
Bx5
135x3
225x3
275x3
295x2
315x1
280x5x3
Glute Ham Raise
BWx5,x10,x5,x10
Chest Supported Row
90x5x2
Seated Row
135x10x2
Training Notes
-Aaron

Friday, May 10, 2013

Ad Astra: #37


May 10th, 2013 - Session#: 82
Ad Astra: #37
Weight: 192.4 lbs
Deadlift
70x5
110x3
150x1
177x1
145x5x2
SLDL
110x3, x5
(seemed to hurt something in my shoulder/trap here, nothing major)
Overhead Press
Bx5
95x3,x5x2
Training Notes
-Aaron

Thursday, May 9, 2013

Ad Astra: #36


May 8th, 2013 - Session#: 81
Ad Astra: #36
Weight: N/A
Bench
135x3
155x3
195x1
160x5x5
Close Grip Bench Press
160x5
Lying Dumbbell Tricep Extensions
10x10x4
12x10
Curls
25x10
35x5
25x5x2
Chest - Supported Row
90x5x2
45x10
Training Notes
The tricep extensions are on a suggestion from a friend at the gym.
-Aaron

Tuesday, May 7, 2013

Ad Astra: #35


May 6th, 2013 - Session#: 80
Ad Astra: #35
Weight: 190.2 w/clothes
Squat
Bx5
135x3
185x3
225x3
275x2
315x1
270x5x2, x2, x5,x3
Pause Squat
185x10
Good Morning
185x6x2
Glute Ham Raise
BWx5x2
Seated Row
135x10x2
Training Notes

-Aaron

Saturday, May 4, 2013

Ad Astra: #34


May 3rd, 2013 - Session#: 79
Ad Astra: #34
Weight: N/A
Deadlift (in kgs)
70x3
110x3
150x2
166x1
136x5x2
Pendlay Row
70x6, x5
Bent-Over Row
70x5
Strict Press
Bx5
65x5
95x2
95x5
105x4
Training Notes
video coming tomorrow
-Aaron

Thursday, May 2, 2013

Ad Astra: #33


May 1st, 2013 - Session#: 78
Ad Astra: #33
Weight: N/A
Bench
135x5
155x3
185x1
145x5
150x5x4
Close Grip Bench Press
135x5x3
Seated Row
120x10
135x10x2
Training Notes
Back at my home gym, so the bench is a good bit higher than I'm used to.
-Aaron

Sunday, April 28, 2013

Ad Astra: #32


April 28th, 2013 - Session#: 77
Ad Astra: #32
Weight: N/A
Squat
135x5
225x3
275x1
290x1x2 <- br="" enough="" first="" good="" t="" wasn=""> 255x5x5 <- 2="" br="" did="" first="" paused="" sets=""> Dumbbell Rows
50x10
75x10
Training Notes

-Aaron

Friday, April 26, 2013

Ad Astra: #31


April 22th, 2013 - Session#: 76
Ad Astra: #31
Weight: N/A
Squat
135x5
185x4
225x3
275x1
290x1
255x5x5 <-mostly br="" paused=""> Leg Curl
165x10x2
145x10
Seated Row
140x10
Training Notes
I'm glad my back seems to be fully repaired.
-Aaron

Current plan:Meet prep starts 29th.
Monday Squat, hams, and rows
Wednesday Bench, triceps,
Friday Deadlift, shoulders (OH press & then Push Press)

Monday, April 15, 2013

Ad Astra: #30


April 15th, 2013 - Session#: 75
Ad Astra: #30
Weight: N/A
Squat
135x5
225x3
275x3
315x1B
345x1B
Pause Squat
225x5, x6
255x3x3
225x6
225x10 <- a="" back="" bounce="" br="" clicking="" during="" felt="" in="" last="" lower="" my="" rep.="" the=""> Training Notes
-Aaron

Saturday, April 13, 2013

Ad Astra: #29


April 11th, 2013 - Session#: 74
Ad Astra: #29
Weight: 190 lbs
Deadlift
225x5
315x4
365x1
405x2x2
365x3x3
SLDL
315x3
225x10
Leg Curl
165x10, x5x2
Training Notes
-Aaron

Wednesday, April 10, 2013

Ad Astra 27 & 28


April 8th, 2013 - Session#: 72
Ad Astra: #27
Weight: N/A
Squat
135x5
225x4
275x3
315x1B
335x1B
Pause Squat
255x3x5
Low Bar
135x3
Training Notes

-Aaron



April 10th, 2013 - Session#: 73
Ad Astra: #28
Weight: N/A
Bench
135x5, x3
185x3
205x2
185x3x5 (easy)
Training Notes
-Aaron

Sunday, April 7, 2013

Meet Prep Plans

Meet day set. Toronto Pro SuperShow, June 1st.
Time to drop 6 lbs (to 83 kg class).
Main Goal: Do decent on my squat, with a minor 'meet PR', push myself this time on bench, and 500 lb pull.
Current weight: 85.6 kgs(188.8 lbs), 25.1 % BF (not taken in the morning)
Planned lifts
Squat:
135 kgs(297.6 lbs)
155 kgs(341.7 lbs)
165 kgs(363.8 lbs) (minor meet PR)
Bench:
85 kgs(187.4 lbs)
100 kgs(220.5 lbs)
117.5kgs(259 lbs) (9 lbs actual PR)
Deadlift
185 kgs(402.3 lbs)
200 kgs(441 lbs)
227.5 kgs(501.5 lbs) (26.5 lb actual PR)
Total between 405 kgs(893 lbs) and 510 kgs(1124 lbs)
Last Meet: 455 kg(1003 lbs) total

Ad Astra: # 26


April 5th, 2013 - Session#: 71
Ad Astra: #26
Weight: N/A
Deadlift
Planned #'s: 220x5, 265x4, 310x3, 355x2, 390x1, 400x1, 420x1, 390x3
135x3
225x5
315x3
365x2
390x1B
400x1B
420x1B
390x3B
SLDL
290x5
Training Notes

-Aaron

Wednesday, April 3, 2013

Ad Astra #25


April 3rd, 2013 - Session#: 70
Ad Astra: #25
Weight: N/A
Bench
Planned #'s: 110x5, 130x4, 150x3, 165x2, 185x1, 195x1, 205x1, 190xAMRAP
135x5
145x3
185x2
195x1
205x1
225x1
190x6
Training Notes

-Aaron

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Tuesday, April 2, 2013

Ad Astra 23 & 24


March 30th, 2013 - Session#: 68
Ad Astra: #23
Weight: 189 lbs
Deadlift
Planned #'s: 220x5, 265x4, 310x3, 355x2, 375x1, 390x1, 410x1, 375x5
135x3
225x5
315x3
355x2
375x1B
385x1B
415x1Bx2
375x3B
SLDL
275x5x2
Training Notes
-Aaron



April 1st, 2013 - Session#: 69
Ad Astra: #24
Weight: N/A
Squat
Planned #'s: 175x5, 205x4, 240x3, 265x2, 310x1, 315x1, 330x1 (paused)265x3
185x5
235x3
275x2
315x1Bx2
330x1B
Pause Squat
265x3
225x5
Sumo Dead
225x5x2
Leg Curl
165x10
180x10,x8
135x10
Training Notes
-Aaron

Wednesday, March 27, 2013

Ad Astra: #22


March 27th, 2013 - Session#: 67
Ad Astra: #22
Weight: 189 ish
Bench
Planned #'s: 110x5, 130x4, 150x3, 165x2, 180x1, 190x1, 200x1, 180xAMRAP
135x5
150x3
185x1
195x1
200x1
180x12 w/sa <- around.="" br="" did="" good="" this="" time=""> Seated Row
140x10
160x6
180x4
Low Bar Squat Practice
135x5
225x3
185x5x2
Training Notes
Good session, low bar practice worked out fine, I've found my good mornings have helped to teach me low bar positioning.
-Aaron

Tuesday, March 26, 2013

Ad Astra: #21


March 26th, 2013 - Session#: 66
Ad Astra: #21
Weight: 189.6 lbs 24.1% BF
Squat
Planned #'s: 175x5, 205x4, 240x3, 265x2, 280x1, 310x1, 315x1, (paused)245x5
185x5
205x4
240x3
265x2
280x1
315x1
320x1
Pause Squat
245x5, x3
Sumo Dead
225x5x2
Leg Curl
165x10x3
Training Notes
I wanted more. That's really all I have to say.
-Aaron

Saturday, March 23, 2013

Ad Astra 19 & 20


March 20th, 2013 - Session#: 64
Ad Astra: #19
Weight: N/A
Bench
Planned #'s: 110x5, 130x4, 150x3, 165x2, 175x1, 185x1, 195x1, 165xAMRAP
135x5
150x3
165x2
175x1
185x1
195x1
165x14 <- actually="" amrap="" br="" don="" driving="" find="" hit="" i="" just="" myself="" t="" to=""> Training Notes
-Aaron


March 22nd, 2013 - Session#: 65
Ad Astra: #20
Weight: 186.6 lbs, 23.4%
Deadlift
Planned #'s: 175x5, 220x4, 265x3, 310x2, 355x1, 375x1, 400x1, 355x3
135x5
225x4
315x2
355x1
375x1
405x1
355x3x3 just because I wanted more
SLDL
265x5
Training Notes
Cardio 10 minutes
-Aaron

Monday, March 18, 2013

Ad Astra: #18


March 18th, 2013 - Session#: 63
Ad Astra: #18
Weight: N/A ( weighed 187.6 on sunday w/ 23.6% BF)
Squat
Planned #'s: 175x5, 205x4, 240x3, 265x2, 275x1, 290x1, 310x1, (paused)230x5
185x5
205x4
240x3
265x2
275x1
290x1
315x1
Pause Squat
230x5
Training Notes
-Aaron

Friday, March 15, 2013

Ad Astra: #17


March 15th, 2013 - Session#: 62
Ad Astra: #17
Weight: 186.4lbs, 23.2% BF
Deadlift
Planned #'s: 220x5, 265x4, 310x3, 355x2, 390x1, 400x1, 410x1, 355x3
135x3
225x5
275x4
315x3B
355x3B
390x1B
405x1B
410x1B
355x3B <-feels abdominal.="" br="" i="" in="" like="" lower="" my="" right="" something="" tweaked=""> SLDL
245x8
Training Notes
-Aaron

Wednesday, March 13, 2013

Ad Astra: #16


March 13th, 2013 - Session#: 61
Ad Astra: #16
Weight: 188.4lbs, 23.7% BF (Not taken in the morning before eating)
Bench
Planned #'s: 110x5,130x4,150x3,165x2,185x1,195x1,205x1, 180xAMRAP
135x5
135x4
150x3
165x2
185x1
195x1
205x1
180x10
Training Notes
-Aaron

Monday, March 11, 2013

Ad Astra 14 & 15


March 7th, 2013 - Session#: 59
Ad Astra: #14
Weight: N/A
Deadlift
Planned #'s: :220x5, 265x4, 310x3, 355x2, 375x1, 390x1, 400x1, 330x3x2
135x5
225x4
310x3
355x2
375x1
390x1
400x1
330x3x2
SLDL
230x8
Training Notes
-Aaron


March 11th, 2013 - Session#: 60
Ad Astra: #15
Weight: N/A
Squat
Planned #'s: 15x5, 205x4, 240x3, 265x2, 310x1, 315x1, 330x1, (paused)265x3
185x5
205x4
240x3
265x2
315x1x2
330x1
Pause Squat
265x3
Training Notes
Noticing the lack of rest and water I've been giving myself. General care of my body is a constant issue when I get lazy. It cannot be afforded.
-Aaron

Ad Astra 14 & 15


March 7th, 2013 - Session#: 59
Ad Astra: #14
Weight: N/A
Deadlift
Planned #'s: :220x5, 265x4, 310x3, 355x2, 375x1, 390x1, 400x1, 330x3x2
135x5
225x4
310x3
355x2
375x1
390x1
400x1
330x3x2
SLDL
230x8
Training Notes
-Aaron


March 11th, 2013 - Session#: 60
Ad Astra: #15
Weight: N/A
Squat
Planned #'s: 15x5, 205x4, 240x3, 265x2, 310x1, 315x1, 330x1, (paused)265x3
185x5
205x4
240x3
265x2
315x1x2
330x1
Pause Squat
265x3
Training Notes
Noticing the lack of rest and water I've been giving myself. General care of my body is a constant issue when I get lazy. It cannot be afforded.
-Aaron

Wednesday, March 6, 2013

Ad Astra 11 & 12


March 4th, 2013 - Session#: 57
Ad Astra: #11
Weight: 184.8 lbs, 24.5% BF
Squat
Planned #'s: 15x5, 205x4, 240x3, 265x2, 280x1, 310x1, 315x1, (paused)245x3x2
185x5
205x4
240x3
265x2
280x1
315x1x2
Pause Squat
245x3x2
Good Morning135x10
185x5
Sumo Deads
225x10
275x5
Training Notes
-Aaron


March 7th, 2013 - Session#: 58
Ad Astra: #12
Weight: N/A
Bench
Planned #'s:110x5,130x4,150x3,165x2,180x1,190x1,200x1, 165xAMRAP
135x5
135x4
150x3
165x2
180x1
195x1
200x1
165x15
Incline Press
115x5
135x5x2
Training Notes
-Aaron

Saturday, March 2, 2013

Ad Astra: #9-11


Feb 22nd, 2013 - Session#: 54
Ad Astra: #9
Weight: 187 lbs, 23% BF
Deadlift
Planned #'s:220x5, 265x4, 310x3, 355x2, 390x1, 400x1, 410x1, 355x3x2
135x5, 225x5, 315x3, 355x2, 390x1, 400x1, 410x1, 355x3x2
SLDL
225x5x2
Strict Press
115x5x2
13 minutes of cardio
Training Notes
-Aaron


Feb 27th, 2013 - Session#: 55
Ad Astra: #10
Weight: 190.2 lbs, 24% BF
Squat
Planned #'s: 175x5, 205x4, 240x3, 265x2, 275x1, 290x1, 310x1
Bx3,135x3, 185x5, 205x4, 240x3, 265x2, 275x1, 290x1, 310x1
Pause Squat
230x3x3
Sumo Deads
225x10
Bench -didn't actually do AMRAP
Planned #'s: 165x2, 175x1, 185x1, 195x1, 155xAMRAP
135x5, 150x3, 165x2, 175x2, 185x1, 195x1, 155x15
Incline Press
135x5
155x5x2
Training Notes
-Aaron


March 1st, 2013 - Session#: 56
Ad Astra: #11
Weight:
Deadlift
Planned #'s:310x2, 355x1, 375x1, 390x1, 310x3x2
135x3, 225x5, 265x3, 310x2, 355x1, 375x1, 405x1, 310x3x2
Strict Press
95x5
7 minutes of cardio
Training Notes
Paying dues.
-Aaron

Thursday, February 21, 2013

Ad Astra: #8


Feb 20th, 2013 - Session#: 53
Ad Astra: #8
Weight: 187.4 lbs, 23.7% BF
Bench
Planned #'s:110x5,130x4,150x3,165x2,185x1,195x1,205x1, 180xAMRAP(adding more volume, so I did 165 instead of 180)
135x3
150x3
165x2
185x1
195x1
205x1
165x12
Incline Press
95x10
115x5
135x5
155x3
155x5
Rows
140x10
160x5
140x10
DB Rows
80x10
some curls
7 minutes of cardio
Training Notes
Oh bench press...
Actually everything went well today.
-Aaron

Tuesday, February 19, 2013

Response for storybookaffect on Twitter

Posts I'm responding to:
@storybookaffect
So what you're saying is you don't know what equality is because you're so entrenched in your own male privilege. Got it. I'm actually not at all interested in reading with you. Go take a Sociology class and listen to people who are actually oppressed if you want real equality, because you, as a white man who is probably heterosexual, are not oppressed and the things you will inevitably bring up as evidence of your oppression are either results of the patriarchy or you whining about the loss of your privilege, not the result of women being more powerful than men in western society. Yes, even the draft and custody cases and especially the friend zone.
Equality of opportunity is what we as a society need, not the equality of outcome ideal that fuels feminist ideas. For example, a business should not be forced to hire according to affirmative action policies, as this is unfair to those with better qualifications. Now what exactly do you mean by my male privilege? It seems to me you're using the common feminist tactic where you state that someone's genitalia can make them blind to the world around them.
Now, with regards to Sociology, the definition of being oppressed is "to burden with cruel or unjust impositions or restraints; subject to a burdensome or harsh exercise of authority or power". Nowhere in this would someone not being given special treatment  or rewards for work they have not done be defined. It would also appear that you're jumping to conclusions and ignoring some obvious evidence about me. My profile picture clearly shows I am black, and therefore do not fit the archetype that your feminist ideologues have constructed for the average MRA. I believe that you would find many of us to be far from the popularized caricature, including several notable female MRAs such as Erin Pizzey (who turns 74 today, and has seen more of the effects of feminism than either of us) and GirlWritesWhat. Now, can you provide evidence of these people who are actually oppressed, and of the patriarchy? I've seen no conclusive evidence of its existence, and plenty of strong arguments against it. When you mention some imagined resentment over a "loss of your privilege" I would stress that you learn that gender politics is not a zero sum game.
@Oliver_Gracie
I love it when a woman rapes a little boy and he's called lucky by this misandrist society.
@storybookaffect
Ah yes, the bullshit claim that feminists condone rape of any kind, and that we're somehow at fault for our mostly male legislature not recognizing all rape, especially now that they're trying to redefine it to make it easier on rapists of all genders rather than their victims. MRAs: continuing to prove they have no idea what feminism is.
Feminists have driven the propaganda and campaigning on rape for a significant time, only to result in blaming men and the imagined patriarchy, pushing unfair legislation with their strong influence with the left (the heavily biased VAWA), and idea that having mostly men in government creates a bias against women (ignoring voting rates, etc). Feminists have also used blatant lies and extremely skewed statistics to bias society and legislation against men in all cases of rape. I do not care what you think feminism is, nor do I care of what your particular brand or flavour of feminism is. I care and deal with the actual effects of feminist action, and the areas of law and treatment in society where demographics are treated unfairly. The entitlement and coddling that feminism has afforded women is harmful to everyone in the long run. The false benefits feminism claims to have created are misleading and lead to further problems for society. If you want equality then it cannot be sought under the banner of feminism where the heart of the ideology follows misandric radical ideologues.

Sunday, February 17, 2013

Ad Astra: #7


Feb 17th, 2013 - Session#: 52
Ad Astra: #7
Weight: 187.2 lb 23.1% BF
Squat
Planned #'s: 175x5, 200x4, 235x3, 265x2, 310x1, 315x1, 330x1 Pause Squat 265x3x2
135x3
185x5
205x4
240x3
275x2
310x1B
315x1B
330x1B
Pause Squats
265x3x2
Good Mornings
135x10
155x10
Split Squat
90x5x2
Elliptical x9 mins
Training Notes
Good day, I am still sore from Friday's deadlift training. Like I said then, I changed up the numbers in this program by adjusting the maxes used.

-Aaron

Saturday, February 16, 2013

Ad Astra: #6


Feb 9th, 2013 - Session#: 51
Ad Astra: #6
Weight: 187.8, 23.5%BF
Deadlift
Planned #'s: 220x5, 265x4, 310x3, 355x2, 375x1, 390x1, 400x1, 330x3x3
135x3
225x2
275x4
315x3
355x2
375x1
390x1
405x1
335x3x3
Good Morning
135x5
185x5x2
225x5
Strict Press
115x5x1,x3
Training Notes
All pulls were great, re-did the numbers somewhat.
-Aaron