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.

Thursday, December 18, 2014

December 17th, 2014 training

December 17th, 2014
Weight: 108.3kgs
Squat
Bx5
135x5
225x5
275x5
315x3x5
GM
135x10
205x2x3
Front Squat
135x5x2
185x3x2
Bench Press
135x5x2
185x5,x3
135x10
Notes
Slight discomfort getting under the bar on squats, decreased as the sets went on. I'll be going home for the holidays, so I should be back in the gym around New Years.
-Aaron

Thursday, December 11, 2014

December 11th, 2014 training

December 11th, 2014
Weight: 108.8kgs
Squat
Bx3
135x5x2
225x5x2
275x5,x3
315x3x2
OHP
Bx10
95x2
105x3
Front Squat
105x5
Notes
Slight discomfort getting under the bar on squats, some clicks and small pangs when overhead pressing, but nothing too much until I hit 105 on OHP.
-Aaron

Tuesday, December 9, 2014

Some ol training

November 11th, 2014
Weight: N/A
Squat
135x3
225x3
325x3x6
Good Morning
135x7
185x5
Front Squat
Bx5
135x5x3
185x3,x5,x3
Notes
-Aaron

November 17th, 2014
Weight: 108kg
Pause Squat
135x6
225x3
315x2x8
OHP
115x3
130x3x4
135x3x3
Front Squat
135x5x2
185x3x3
Lat Pulldown
120x10
140x5x2
Notes

Last month I slipped on some stairs and pulled something in my left shoulder, I should be heading back soon to see how everything feels.
-Aaron

Saturday, November 8, 2014

Nov 8th training

November 8th, 2014
Weight: 109kgs
Squat
Bx5
135x3
225x2
285x2x2
Deadlift
135x3
225x2
315x1
375x3x4, x3(s)x2 (strapped)
Bench Press
Bx5
135x3
185x2
210x4x5
Dumbbell Incline Press
60x10x2
65x5
Front Squat
135x5x3
155x5x2
Notes
-Aaron

Saturday, November 1, 2014

November 1st Training

November 1st, 2014
Weight: 109kgs
Pause Squat
Bx5
135x5
225x2
305x2x8
Overhead Press
Bx10
125x4x5
Push Press
135x3
155x3
Front Squat
155x3,x5
185x3x3
135x6
Deadlift
135x2
225x2
315x2x2,x4
Leg Curl
125x10x2
Notes
-Aaron

Monday, October 27, 2014

Oct 18-26 training

October 18th, 2014
Weight: 108kgs
Squat
Bx5
135x5
225x3
275x1
305x4x5
Good Mornings
185x5x3
Bench Press
Bx5
135x4
185x1
205x4x2 <- bicep="" br="" but="" deep="" from="" intense.="" not="" pain="" sharp="" tendon="" tight=""> Notes
-Aaron

October 21st, 2014
Weight: 108kgs
Pause Squat
Bx5
135x3
225x2
295x2x6
Overhead Press
Bx5
120x5x5
Leg Curl
125x10x2
Leg Extension
175x10x2
205x10
Curls
35x10
Notes
The gym was a sauna today.
-Aaron

October 23rd, 2014
Weight: 108kgs
Squat
Bx5
135x3
225x2
285x2x2
Bench Press
Bx5
135x3
205x2x2
205x4x2 <- again="" br="" pain=""> Deadlift
225x3
315x1
365x3x2
Notes
-Aaron

October 26th, 2014
Weight: 108kgs
Squat
Bx5
135x5
225x2
275x1
315x4x5
Good Mornings
155x5x3
Bench Press
135x5
185x1
210x4x5
Close Grip Bench Press
185x5x3
Deadlift
225x3
315x2x4
Notes
-Aaron

Thursday, October 16, 2014

Oct 14, 16th training

October 14th, 2014
Weight: 108kgs
Pause Squat
135x3
235x3x8
Overhead Press
95x5
120x5x5
Front Squat
95x3
135x3x2
155x3x2
Deadlift
135x3
225x2
315x2x4
Leg Curl
110x10
125x10x2
Leg Extension
160x15
175x15
190x15
Notes
-Aaron

October 16th, 2014
Weight: 108kgs
Squat
Bx5
135x5
225x2
285x2x2
Bench Press
Bx5
135x5
200x5x5
Close Grip Bench Press
185x5x2, x8
Deadlift
135x3
225x2
315x1
350x4x5
Rows (from the floor, quite strict)
135x10x2
185x5, x5s
Leg Curl
110x10
125x10
140x10
Leg Extension
175x15
190x10
200x10+5, x10
some curls with 30 lbs
Notes
I have been having some issues with my left knee lately, some odd pains mostly and it would both me when I tried to do leg curls. I did some PVC rolling earlier, on my normal spots (that I had been neglecting), lower back and hip flexors, and added some around the back of that knee. My leg work went perfectly today.
-Aaron

Sunday, October 12, 2014

October 11th, 2014 training

October 11th, 2014
Weight: 108kgs
Squat
Bx3
135x3,x5
225x2
295x5x5
Good Mornings
185x5x3
Bench Press
Bx5
135x5
200x5x5
Close Grip Bench Press
185x5x3
Deadlift
225x2
315x2x2
405x2x2
Leg Press - in plates per side
2x10
4x10
6x5x3
Preacher Curl
B+20x15
B+30x10
B+50x5
Notes
-Aaron

Sunday, October 5, 2014

Oct 5 training

October 5th, 2014
Weight: 107kgs
Squat
Bx5
135x5
225x2
285x2
315x2
Bench Press
Bx5
135x5
190x5x5
Deadlift
135x3
225x2
315x1
340x4x5
Front Squat
Bx5
135x3x2
185x3x3
Dumbbell Incline Press
55x5x2
60x10x2
Leg Curl
110x5x3
Notes
-Aaron

Saturday, October 4, 2014

Oct 3rd training

October 3rd, 2014
Weight: 108kgs
Pause Squat
135x3
225x2
275x3x8 (last two were low bar)
Good Mornings
155x5x5
Overhead Press
Bx5
115x5x5
Front Squat
135x3x3
185x2x2 (grip issues, getting pretty sweaty here)
Deadlift
135x2
225x2
315x2x4
Row
135x5x3, x15
Dumbbell Incline Press
55x5x3
65x5
Rope Pushdowns
50x10
65x10 (sloppy)
Curl
B+30x10x2
Notes
Started ephedrine and caffeine again, time to get going on progress. Good mornings needed to be either higher rep or heavier in order to be of value. I don't even feel 155 lbs on them anymore.
-Aaron

Catching up on recent training

September 11th, 2014
Pause Squat
Bx5
135x3
225x3
275x3
315x2x2
Bench
Bx5
135x3
185x1
215x3x6
Deadlift
135x3
225x2
315x1
405x3x1 + 1B
Notes
-Aaron

September 15th, 2014
Squat
Bx5
135x3
225x3
260x5x5
Bench
Bx5
135x3
175x5x5
Notes
-Aaron

September 20th, 2014
Pause Squat
135x5
225x2
250x3x8
OHP
Bx5
105x5x5
Deadlift
135x3
Deficit Deadlift
225x3
315x2x2, x4
Notes
Had a back pain on my left side, right wrist pain as well.
-Aaron

September 25th, 2014
Squat
Bx5
135x5
225x5
275x5x5
Bench
Bx5
135x5
185x5x5
Notes
-Aaron

September 27th, 2014
Pause Squat
Bx5
135x3
225x2
260x3x8
OHP
Bx5
110x5x5
Leg Curl - had some sharp pain behind the knee
65x10x2
Seated Row
140x10
Notes
-Aaron


September 29th, 2014
Squat
Bx5
135x5
225x1
285x5x5
Good Mornings
135x6
Bench
Bx5
135x5
190x5x5
Notes
-Aaron

Tuesday, September 9, 2014

September 9th, 2014 training

September 9th, 2014
Pause Squat
135x2
225x2
315x2x8
Overhead Press
95x1
125x3x6
Notes
-Aaron

Monday, September 1, 2014

Keep Going

Future Me,
If you are reading this then you are in the grips of my greatest fear. You can conquer this, I believe in you. Courage or faith isn't what drives me forward. It is the most basal instinct, that which come from my core. The need to survive. All I desire is waiting. Keep going!

Thursday, August 28, 2014

August 26th, 2014 training

August 26th, 2014
Weight: heavy
Squat
135x5x2
225x1
325x3x6
Bench Press
Bx5
135x5
215x3x6
Deficit Deadlift
135x3
225x2
365x2x3
Leg Curl
140x5, x10
Seated Row
140x10x3
Notes
-Aaron

Sunday, August 24, 2014

August 23rd, 2014 Training

August 23rd, 2014
Weight: heavy
Pause Squat
135x3
225x2
275x2x2
Bench Press
Bx5
135x3
210x3x6
Deadlift
135x3
225x1
315x1
390x3x3
Front Squat
95x5x2
115x3
135x3
185x1
225x1
Leg Curl
125x10x3
Notes
-Aaron

Thursday, August 21, 2014

August 21st, 2014 training

August 21st, 2014
Weight: they call me sir plumpington
Pause Squat
135x2x2
225x1
305x2x8
Overhead Press
120x3x6
Deficit Deadlift
135x2
225x2
315x1
355x2x4
Dumbbell Incline Press
60x10x4
Rear Delts - trying out the delt machine, I've heard good things about it.
55x10
100x10
130x5,x10
Notes
-Aaron

Monday, August 18, 2014

August 15th & 18th, 2014 training

August 15th, 2014
Weight: heavy
Pause Squat
135x3
225x2
275x2x2
Bench Press
Bx5
135x3
195x4x5
Deadlift
135x2
225x2
315x1
365x3x8
Notes
-Aaron 
 
August 18th, 2014
Weight: heavy
Squat
135x3
225x3
Low bar - 225x3
315x3x6
Good Morning
135x10
155x10
185x10
Front Squat
Bx5
95x5
115x5
135x3
155x3x2, x5, x3
185x1x2
205x1
135x5x2
Bench Press
135x3
210x3x6
Leg Curl
110x10
125x10x2
Notes
The main thing that happened today was that I got a grasp on how to keep my front squat grip strong and steady. The moment I realized front squats were finally a program in my memory, I was eager to do more of them. Many more.
-Aaron

Thursday, August 14, 2014

August 13th, 2014 training

August 13th, 2014
Weight: 2 phat 2 phurious
Pause Squat
135x2x2
225x2
285x2x8
Overhead Press
110x4x5
Deficit Deadlift
135x2
225x2
345x2x4
405x1
Tried some singles on 500 here with regular deadlifts, failed
Dumbbell Incline Press
60x10x3
Dips
BWx7x2
Notes
-Aaron

Monday, August 11, 2014

August 11th, 2014 training

August 11th, 2014
Weight: 2 phat 2 phurious
Squat
135x5
225x3
295x4x5
Bench Press
135x5
195x4x5
Close Grip BP
185x5
Deadlift
135x3
Deficit Deadlift
225x2
345x2x4
Lying Leg Curl
110x10
125x10x2
140x5
125x10
Dips
BWx10
Notes
-Aaron

Friday, August 8, 2014

August 8th, 2014 training

August 8th, 2014
Weight: 104-ish
Pause Squat
135x3
225x1
235x3
275x3x8
Overhead Press
Bx5
105x5x5
Deadlift
135x3
225x3
315x1
350x4x5
Row
135x5, x8
Front Squat
95x5x2
115x5x2
135x3
DB Side Bend
60x5
45x5
Lying Leg Curl
110x5
125x10x2
140x5
155x3F
125x10x2
Dips
BWx10
BWx4
Curls
35x10
Notes
-Aaron

Tuesday, August 5, 2014

August 5th, 2014 training

August 5th, 2014
Weight: fat
Squat
135x3
225x3
285x5x5
Bench Press
Bx5
135x5
190x5x5
Deficit Deadlift
225x2
335x2x4
Leg Curl
110x10
140x5
125x10x2
Leg Press
5x10x2
Notes
-Aaron

Saturday, August 2, 2014

August 2nd, 2014 Training

August 2nd, 2014
Weight: fat
Pause Squat
135x3
225x2
275x2x2
Bench Press
Bx5
135x3
180x5x5
Deadlift
135x4
225x2
315x1
340x4x5
Front Squat
Bx4x2
95x5
115x5
125x5
Notes
-Aaron

Thursday, July 31, 2014

July 31st training



July 31st, 2014
Weight: 103kg of phat
Pause Squat
135x3
225x1
265x3x8
Good Morning
155x10x2
Overhead Press
Bx5
105x5x5
Deficit Deadlift
135x3
225x3
335x2x4
Steep Incline Dumbbell Press
50x10
60x10
75x4
60x5x3
Notes
-Aaron

Monday, July 28, 2014

July 28th, 2014

July 28th, 2014
Weight: fat
Squat
135x5x2
225x3
275x5x4, x1B
Bench Press
Bx5
135x3
180x5x5
Close Grip Bench Press
185x5x3
135x15
Deficit Deadlift
225x2
335x2x4
Rows
35x10, x5
Leg Press
6 plates x5x2
3x10
Lying Leg Curl
115x10, x20
Curl
35x10
Notes
-Aaron

Friday, July 25, 2014

July 25th, 2014 training

July 25th, 2014
Weight: fat
Pause Squat
135x5
225x2
275x2x2
Bench Press
Bx5
135x3
175x5x5
Deadlift
135x5
225x5
315x1
335x5x5 (should've been 325, oops)
Notes
-Aaron

Wednesday, July 23, 2014

July 23rd, 2014 training

July 23rd, 2014
Weight: N/A
Pause Squat
135x5
225x1
255x3x8
Good Morning
135x5
185x5
Overhead Press
Bx5
100x5x5
Deficit Deadlift
135x5
225x2
335x2x4
Notes
-Aaron

Monday, July 21, 2014

July 21st training

July 21st, 2014
Weight: N/A
Squat
135x5
225x2
265x5x5
Bench Press
Bx5
135x3
175x5x5
Close Grip Bench Press
155x10x2
Deficit Deadlift
135x3
225x2
315x2x2
335x2x4
Dumbbell Row
85x5x3
Lying Leg Curl
110x5x2, x10
140x5, x7+3, x5
Notes
Nothing much to say, went later than expected today.
-Aaron

Thursday, July 17, 2014

July 17th training


July 17th, 2014
Weight: 102.9 kg
Pause Squat
135x3
225x1
245x3x8
OHP
Bx5
85x5x5
Bench
135x5
170x5x5
Row
135x8
Leg Curl
205x5x3
Notes
Combo of wednesday & weekend training sessions.
-Aaron

Tuesday, July 15, 2014

July 15th, 2014 training

July 15th, 2014
Weight: 103.7 kg
Squat
135x5
225x3
255x5x5
Good Morning
155x10,x5
185x5
Bench
135x5
170x5x5
Deficit Deadlift
135x5
225x3
315x2x4
Rows
135x5x2
Notes
Starting a new training cycle, next meet Sept 9
-Aaron

Sunday, July 13, 2014

July 9 & 13th training

July 9th, 2014
Weight: 103.7 kg
Pause Squat
135x2
225x2
300x2x8
Overhead Press
Bx5
105x3x6
Notes
Nothing special, another early training session, got the important stuff done.
-Aaron

July 13th, 2014
Weight: 102 kg (after eating & in clothes)
Pause Squat
135x5
225x3
275x2x2
Bench
135x5
200x3x6
Deadlift
135x3
225x3
315x1
380x3x6
Front Squat
Bx5
95x5x2
115x5x2
Notes
Last day of this training cycle, great session. I'm looking to seriously add front squats into my training. I know I've tried this umpteen times, but I'll eventually get the hang of them.
-Aaron

Monday, July 7, 2014

July 7th, 2014

July 7th, 2014
Weight: 103.7 kg
Squat
Bx5
135x3
225x3
315x1
325x3x6
Good Morning
135x5x2
Bench
200x3x6
Notes
-Aaron

Sunday, July 6, 2014

July 5th, 2014

July 5th, 2014
Weight: 102.6 kg
Pause Squat
Bx5
135x5
225x2
290x2x8
OHP
Bx5
105x3x6
Bench
Bx5
135x2
195x3x6
Deadlift
135x3
225x3
315x1
370x3x2, x3Bx4
EZ-Curls
Notes
Combined wednesday & saturday's training to catch up.
-Aaron

Monday, June 30, 2014

June 29th, 2014

June 29th, 2014
Weight: 102.6 kg
Squat
Bx5
135x5
225x3
315x3x6
Good Morning
135x10
185x10, x5x2
Bench
Bx5
135x3
195x3x6
Close Grip
155x5
Deficit Deadlift
135x3
225x1
315x2x4
Notes
I'm planning on adding in two light sessions to make my week more consistent. Looks like I won't get much if any programming done this week.
-Aaron

Thursday, June 26, 2014

Catching up on training

June 4th, 2014
Weight: N/A kg
Pause Squat
Bx3
135x3
260x3x8
OHP
95x5
Deficit Deadlift
135x5
225x2
315x2x4
Notes
-Aaron

June 7th, 2014
Weight: 103 kg
Squat
Bx5
135x5
225x3
275x2x2
Bench
Bx5
135x5
175x5x5
Deficit Deadlift
135x3
225x3
315x1
335x4x5
Notes
-Aaron

June 9th, 2014
Weight: N/A kg
Squat
Bx5
135x5
225x3
280x4x5
Bench
Bx5
135x3
185x4x5
Notes
-Aaron

June 13th, 2014
Weight: 104.3 kg
Pause Squat
Bx5
135x5
225x2
270x2x8
OHP
Bx5
95x5x5
Notes
-Aaron

June 14th, 2014
Weight: N/A kg
Squat
Bx5
135x3
225x3
275x2x2
Bench
Bx5
135x4
185x4x5
Deadlift
135x3
225x3
315x1
345x3x8
Bent-over Row
135x5, x10x2, x5
Close Grip Bench Press
155x10, x2, x5
Leg Press
3x10
4x10
5x10x2
Seated Row
120x10
140x10
160x5x2
GG/BG
210x10
230x10x2
Hammer Curl
35x10
40x5
Notes
-Aaron

June 18th, 2014
Weight: 102.9 kg
Squat
Bx5
135x5
225x3
290x4x5
Bench
135x5
190x4x5
Notes
-Aaron

June 20th, 2014
Weight: N/A kg
Pause Squat
135x5
225x3
280x2x8
OHP
100x4x5
Deficit Deadlift
135x3
225x3
315x2x4
Notes
-Aaron

June 21st, 2014
Weight: N/A kg
Pause Squat
Bx5
135x5
225x3
275x2x2
Bench
Bx5
135x5
190x4x5
Deadlift
135x3
225x3
315x1
360x3x3,x3Bx5
Notes
-Aaron

Monday, June 2, 2014

June 2nd, 2014 training

June 2nd, 2014
Weight: 104.2 kg
Squat
Bx5
135x5
225x3
270x5x5
Bench
Bx5
135x3
175x5x5
Deficit Deadlift
135x4
225x3
315x2x4
Notes
-Aaron

Sunday, June 1, 2014

May 31st, 2014 training


May 31st, 2014
Weight: 103 kg
Squat
Bx5
135x3
225x3
275x2x2
315x1x2
Bench
Bx5
135x3
170x5x5
Close Grip
155x10
Deadlift
135x5
225x3
325x3x8
Row
135x10,x5
185x5x3
Leg Press
4x10x2
5x10
Leg Curl
205x5x2
Hammer Curl
35x10x2
Notes
-Aaron

Tuesday, May 27, 2014

May 26th, 2014 Training

May 26th, 2014
Weight:
Squat
135x5x2
225x3
260x5x5
Good Mornings
135x10x2
155x10
Deadlift
135x5
225x3
315x2x3
Deficit Deadlift
315x2x2
Notes
-Aaron

Sunday, May 25, 2014

May 24th, 2014 training

May 24th, 2014
Weight: 101.6 kgs
Squat
135x5
225x3
275x3x3
Bench
Bx5
135x3
165x5
Deadlift
135x3
225x3
315x5x5
Leg Press
4 plates x10x3
Close Grip Bench
135x5
Lying Leg Curl
95x15x3
Hammer Curls
30x10
35x10
Notes
Probably the best session I'll have in a while, since I'll need to train at 10 in the morning for the next while due to work.
-Aaron

Wednesday, May 21, 2014

May 21st, 2014

May 21st, 2014
Weight: N/A
Pause Squat
135x5
245x3x8
Overhead Press
Bx5
85x5x3, x10
Notes
Gym closed on me
-Aaron

Tuesday, May 20, 2014

May 20th, 2014 training

May 20th, 2014
Weight: 104 kgs -late at night after eating
Squat
135x5
225x3
275x2
245x5x5
Good Morning
135x10x2
Bench Press
135x5
155x5
165x5x2
175x5
165x5x2
Deficit Deads
135x5
225x5
315x2x4
Hammer Curls
30x15
Notes
Got to see an old buddy from high school again and we trained together. Before I was really into lifting and learning about great lifters of this and past eras, this guy and a few others are the ones I looked up to at my high school gym. Training session was good, my lower back pain needs to be looked at, however. Benches weren't paused as regularly as they should've been. Apart from that, all good. This week my work forces me to train either after 7 pm or before work at 10 am. Training is horrible for me without being awake and moving for at least a few hours, so I don't see early morning as a solid option.
-Aaron

Monday, May 19, 2014

Last week's training

May 12th, 2014
Weight: N/A
Squat
135x5
225x3
Bench
Bx5x2
135x5
165x5x5
Close Grip Bench
135x10,x5x2
Notes
-Aaron

May 14th, 2014
Weight: N/A
Squat
Bx8
135x5x2
225x3
275x3
Pause Squat
235x3x8
Overhead Press
Bx5
85x5x4
95x5
Deficit Deads
225x3
315x3x4
Barbell Row
135x5,x7
Notes
-Aaron

May 18th, 2014
Weight: still fat
Squat
135x3
225x3
265x2x2
Bench
Bx10
135x3
160x5x5
Close Grip
135x10
155x10
Deadlift
225x1
315x1, x3, x5x3
EZ-Bar Curls
+30x10
+40x8
+50x5
+40x8
Lying Leg Curl
105x10
Dumbbell Side Bends
45x10
55x10
60x5
Notes
-Aaron

Sunday, May 11, 2014

Meet Video

https://www.youtube.com/watch?v=F3KaYP8Vk_o&feature=player_embedded

Friday, May 9, 2014

pre-meet

Earlier this week I did my testing for deadlift and bench.
Deadlift
135x5
225x3
315x2,x1B
405x1B, x1(loose belt)
455x1F - nearly locked out, just didn't push it through for the finish. The extra fat I put on is making my deadlifts and squats harder as my belt doesn't really fit me right now.
315x3

predicted attempts:

365,415,455

Bench
135x3
185x1
225x1,x1s(with straps)
245x1s

Planned Attempts
205,230,260

Saturday, April 26, 2014

April 25th, 2014

April 25th, 2014
Rep Squat Day
Weight: 100 kg
Squat
135x5
225x5
275x3
315x2
315x2B
275x3x4
Pause Squat
225x3x3
Good Mornings
155x10x3
Sumo Deadlifts
135x5
225x5x2
275x3x3
Dumbbell Side Bends
45x5x2
55x5x2
65x5
Notes
Next week I'm going to do 3 heavy days and test out some numbers for the meet.
-Aaron

Wednesday, April 23, 2014

Mid-April Training

April 16th, 2014
Heavy Bench Day
Weight: 99.4 kg
Bench Press
135x10
185x3
210x2x3
Close Grip
165x5x3
Rope Pushdown
60x10x2
70x5
-Aaron

April 18th, 2014
Explosive Squat Day
Weight: N/A
Squat
135x10
185x3
230x2x6
Pause Squat
245x3x6
Good Morning
155x10x3
-Aaron

April 21st, 2014
Heavy Deadlift Day
Weight: N/A
Deadlift
135x5
225x3
275x3
315x2
390x1
400x1
410x1
345x3x3
Deficit Deadlift
335x3x5
Snatch Grip Deads
225x6x2
Bent-Over Rows
135x10x2
-Aaron

April 23rd, 2014
Explosive Bench Day
Weight: N/A
Bench Press
135x5
175x2x5
Close Grip
165x6x3
Incline Press
95x10x2
115x5
135x5
155x5
Rope Pushdowns
50x10
60x10x2
Curls
35x10
35x5
Paused Dumbbell Shrugs
85x8x2
-Aaron

Tuesday, April 15, 2014

April 14th, 2014

April 14th, 2014
Rep Deadlift Day
Weight: N/A
Deadlift
135x10
225x3
275x3
315x2B
345x6B
315x3Bx3
Deficit Deadlift
315x3Bx6
Bent-Over row
135x10x3
Front Squat
95x5x5
Dumbbell Shrugs with 3 second hold
80x8x2
Leg Press (in plates)
2x5
3x10
4x10
5x10
6x5
7x5 (PR)
4x20
Notes
After all that I left out the cable crunches I planned :/ anyway, solid training, took video of a set each of the bent-over row & front squat to evaluate form. Also took the time to try out making a full plan for the training session down to ever set, not just top sets and work sets. I had it down to checkboxes for every planned set, it worked nicely.
-Aaron

Sunday, April 13, 2014

April 12th, 2014

April 12th, 2014
Weekend Bodybuilding Day
Weight: 98kg
Overhead Press
Bx10
95x5
105x5
115x3x2
125x2x2
Push Press
125x3
Skull Crushers
B+20x15
B+30x10
Hammer Curls
35x10
40x6
-Aaron

Friday, April 11, 2014

Training

April 5th, 2014
Rep Squat + Bodybuilding + Explosive Deadlift
Squat
135x5
225x5
280x6
Deadlift
135x5
225x3
315x2, x3
Notes
So exams were looming and I was busy, so I combined Friday, Saturday, and Monday's training sessions...by just doing the most critical parts.
-Aaron

April 9th, 2014
Rep Bench Day
Bench Press
Bx5
135x6
185x3
2220x6
185x3x5
Close Grip
135x10
160x5x3
EZ-Curl Bar Skull Crushers
B+20x10
B+30x12
EZ-Bar Curls
B+30x10+5, x12
-Aaron

April 11th, 2014
Heavy Squat Day
Squats
135x5
225x3,x1Bx2
315x2Bx4
Pause Squats
135x5x2
225x5
245x5x2
Good Mornings
135x10x4
Leg Curls
195x10x2
120x20 (more like 10+5+5)
Leg Press (in 45lb plates)
3x10
4x10x2
5x10x2
Notes
Just didn't feel I had done enough so I turned back for the Leg Presses. Didn't feel like going to 6 plates per side though. Plan for Saturday: OHP, Push Press, Hammer Curls, Calf Raises, Abs
-Aaron

Friday, April 4, 2014

April 2nd, 2014

April 2nd, 2014
Explosive Bench Day
Bench Press
95x2
135x5x2
165x2x6
185x3,x5
225x2F
185x3x2
135x10
Close Grip Bench
135x10
160x5
175x3x2
Pushdowns
65x10x2
Incline Press
95x10x3
Dumbbell Curls
35x10x2
-Aaron

Tuesday, April 1, 2014

Deadlifts - March 31st, 2014

March 31st, 2014
Heavy Deadlift Day
Deadlift
135x8
225x5
315x3
365x2Bx3
Wide Stance Squat
135x10, x5
185x5x2
225x5
Good Morning
135x10,x5
155x5
Front Squat
95x3x2
135x3x3
Leg Press (in plates)
2x10
3x10
4x10
5x10
6x5
-Aaron

Sunday, March 30, 2014

March 26 & 28 training

March 26th, 2014
Bench Press
135x5,x3
185x2
200x2x5
-Aaron

March 28th, 2014
Explosive Squat Day
Explosive Squat
135x5x2
185x1
210x3x8
Regular Squat
225x5
275x3
315x3B
335x3B
355x1B (got some fire in the belly, I'd say this is second attempt weight)
Pause Squat
225x3
245x3x2
Good Morning
135xx (wrist started feeling weird, left the GMs alone)
Squat
135x20
Leg Curl
180x10x2
-Aaron

Saturday, March 22, 2014

Squat day

March 21st, 2014
Squat
Bx5
135x5
225x5
280x2x5
245x5x5
Pause Squat
225x5x2
Good Morning
135x10x3
Barbell Row
135x10x2
155x10
Training Notes
-Aaron

Friday, March 21, 2014

March Training

February 24th, 2014
Low Bar Squats
Bx5
135x5
225x2
Squat
225x5x2
Overhead Press
95x5
11x3
125x1
95x5
Seated Row
140x10x2
160x10
Rope Pushdowns
50x5
Training Notes
-Aaron

March 6th, 2014
Low Bar Squats
135x5x2
185x5
Squat
135x5
225x5
275x5,x3B
315x3Bx3, x3
Training Notes
-Aaron

March 10th, 2014
Deadlifts
135x5
225x5
315x2
345x2x5
Pause Squats
135x5x
225x5x2
275x5
Training Notes
-Aaron

March 12th, 2014
Squats
Bench
Bx10
95x5
135x3x4
155x3x4
Overhead Press
Bx10
95x5,x2x3
Rope Pushdown
50x10x2
Curls
Training Notes
-Aaron

March 14th, 2014
Squats
135x5x2
225x5
235x8
275x5
275x3B
315x3B
Pause Squat
225x5
135x10
Good Mornings
135x10x2, x5
Reverse Hypers
20x5x2
30x5
40x5x2
Training Notes
-Aaron

March 17th, 2014
Deadlifts
135x3
225x5
260x3x8
Low Bar Squat
Bx5
135x3x2
Pause Squat
225x5x3
Leg Curl
205x8,x6
175x10
Leg Extensions
210x10x2
Training Notes
-Aaron

March19th, 2014
Bench
Bx5
135x5x2
155x5
175x8,x3
Close Grip Bench
135x8,x5
155x3x2,x5
Overhead Press
Bx10
95x3,x5x2
Rope Pushdowns
50x5x3
Training Notes
-Aaron

Thursday, February 20, 2014

February 19th, 2014

February 19th, 2014
Low Bar Squats
Bx5
135x5x2
225x3
Squat
135x5
225x3
275x3
315x3Bx2
255x6x2
Pause Squat
225x5x2
Good Morning
135x10
155x10
Overhead Press
Bx5x2
95x5x2
115x3
120x1
Bent-Over Row
135x5,x10
225x5
135x10
Shoulder-width Reverse Grip Lat Pulldown
140x8x3
Leg Press
3x5
4x10,x5
Leg Curl
150x10x2
Training Notes
-Aaron

Monday, February 17, 2014

February 17th, 2013

February 17th, 2013
Weight: 210.2 lbs
Deadlift
135x5
225x3
315x3,x3B
405x1B
335x3Bx6
Bench
181x5x5

Training Notes
-Aaron

Saturday, February 15, 2014

Doing what I want in the gym right now

February 14th, 2013
Low Bar Squats
Bx5
135x5
225x3
275x1
Squat
225x3
315x3, x3Bx3
Good Morning
135x5x2
185x5x2
Overhead Press
Bx5
95x5
115x3
120x1
95x5x3
Bent-Over Row
135x5
225x3
185x5x2
Shoulder-width Reverse Grip Lat Pulldown
140x8x3
Leg Press
2x20
3x10
4x10x2
5x10
Training Notes
-Aaron

Saturday, February 1, 2014

More recent training

December 15th, 2013
Deadlift
135x5
225x5
275x5x2
315x4x2
335x3x4
Training Notes
-Aaron

December 17th, 2013
Bench Press
135x6
140x5
155x4
165x3x2
185x2x3
165x3x2, x4, 135x8
Squat
135x5, x3
185x5
225x4, x2
255x3x2
275x3x5
Good Morning
135x10
185x10,x5
Low Bar Squats
135x5, x2
185x5, x2x2
Front Squat
Bar & 95 lbs
Training Notes
-Aaron

December 20th, 2013
Squat
135x6
185x5
225x4x2
255x3x2
290x2x5
275x3x4
Training Notes
-Aaron

January 10th, 2013
Deadlift
135x5
225x5
275x4
315x3x2
335x3x5
Training Notes
-Aaron

January 13th, 2013
Squat
135x5
185x4
225x4
255x3x2
275x3x6
315x1
Leg Press (in plates per side)
3x10
4x10x2
Training Notes
-Aaron

January 15th, 2013
Squat
135x5
185x5
225x4x2
255x3x2
315x2x5
315x1B
335x1B
355x1B - sloppy
Training Notes
-Aaron

January 17th, 2013
Deadlift to knees
225xx4
275x4
315x3
Deadlift
275x5
315x5, x1B
365x4Bx2,x3B
385x2Bx1
Overhead Press
95x10
Training Notes
-Aaron

January 31st, 2013
Squat
135x5
225x5
275x5
285x3x2
315x2x3, x2B, x3B
385x1B
Low Bar
135x5
Bench Press
135x5x2
185x3x5
Leg Extension
150x10x2, 180x10
Leg Curl
150x10x2
GG/BG
190x10
Leg Press
4x10
5x10
Shoulder-width Reverse Grip Lat Pulldown
140x8x3
Training Notes
-Aaron