May 31st, 2011 - Session#:123

Week 3 Workout 4
Weight: 181.4 lbs
Time: Split up in two workouts throughout the day (Deadlifts in the morning, everything else in the afternoon)
Deadlift
*Warmup*: Bx5, 240x5B, 260x5B, 280x3B
300lb/136kgx5B
340lb/154kgx3B
380lb/172kgx1
Glute Ham Raise
BWx10
BW+10x10
BW+weighted vestx10 <- barely
Good Morning
155x5
160x5
175x5
Hanging Leg Raises
2xBWx15
Biking in the hot hot sun.
Notes: Workout Notes

YouTube - ‪May 31st Deadlift.wmv‬‏

-Aaron

http://www.youtube.com/watch?v=R9fP4tnz-CA

May 30th, 2011 - Session#:122

Week 3 Workout 3
Weight: 183.4 lbs
Time: 30 mins
Bench Press
*Warmup*: Bx5, 135x5, 145x5, 160x3
170x5
195x3
215x1 w/spotter assist
Dumbbell Bench Press
3x60x10
70x10
Weighted Chinups
This time:22
6,5,4,4,3
Rope Pushdown
3x90x10
100x10
Conditioning
Biking
Notes: Workout Notes
Decent workout. Had a cold the last 2 days, and I was surprised I managed to do well on the little sleep I got last night. Still, the cold + being hungry really killed my stamina.

Also found out the thick bar I use for deadlifts is actually 48 lbs.
-Aaron

May 27th, 2011 - Session#: 121

Week 3 Workout 2
Weight: 183 lbs
Time: N/A
Squat
Warmup: Bx5, 135x5, 205x5, 225x5, 235x3B
250x5B
285x3B
320x1B <- finally made it! dunno about the depth though, I forgot to video it. :/
Rack Pulls
405x2f
405x3
Box Squats
185x5
225x5
245x5
255x5
Conditioning
Some boxing
Workout Notes
Good workout, made the squat!
-Aaron

May 24th, 2011 - Session#:119

Week 2 Workout 4
Weight: 181.6 lbs
Time: Split up in two workouts throughout the day (Deadlifts in the morning, everything else in the afternoon)
Deadlift
*Warmup*: Bx5, 240x5B, 260x5B, 280x3B
280lb/127kgx3B
320lb/145kgx3B
360lb/163kgx2.5
360lb/163kgx2.5
Glute Ham Raise
BWx10
BW+10x10
BW+25x5 + BWx5
Good Morning
155x5
165x5
170x5
Hanging Leg Raises
2xBWx15
Conditioning
None
Notes: Workout Notes
Bonus: Heavy Bar Holds - 405x5s, 405x10s, 405x10s, 425x5x
-Aaron

May 25th, 2011 - Session#: 120

Week 3 Workout 1
Weight: 180.6 lbs
Time: ~40 mins
Military Press
Warmup: Bx5, 75x5, 85x5, 90x3
95x5
110x2 + 1 push press
120x1
120x1
Incline Bench Press
3x145x5
Power Cleans
skipped - I need to stop skipping these and choose a different exercise...
Weighted Dips
This time: 35
10,10,10,5
Conditioning
Biking
Notes: Great workout.
-Aaron

At the current time, I'm considering connecting a Paypal account to my bank account so I can buy 531 for Powerlifting...

http://www.youtube.com/watch?v=VibKZ9Rb3Gw

May 21st, 2011 - Session#:118

Week 2 Workout 3
Weight: 183.4 lbs
Time: 30 mins
Bench Press
*Warmup*: Bx5, 135x5, 145x5, 160x3
160x3
180x3
205x3 w/ spotter assist on the last 2
Dumbbell Bench Press
2x60x10
Weighted Chinups
This time:9
Rope Pushdown
2x90x10
Conditioning
Walking
Notes: Workout Notes
Great Workout. Not much time, but great nonetheless.
-Aaron

May 19th, 2011 - Session#: 117

Week 2 Workout 2
Weight: 183.8 lbs
Time: 1 hour
Squat
Warmup: Bx5, 135x5, 205x5, 220x5, 235x3B
235x3B
270x3B
300x3B
Rack Pulls
315lbs + chains x5
345lbs + chains x3
Box Squats
Warmup:
185x5
225x5
235x5
Conditioning
Walking
Workout Notes
-Aaron

May 16th, 2011 - Session#:115

Week 1 Workout 4
Weight: 184 lbs
Time: N/A
Deadlift
*Warmup*: Bx5, 240x5B, 260x5B, 280x3B
260lb/118kgx5B
300lb/136kgx5B
340lb/154kgx5
Did some bonus semi-sumo & sumo - 70kgx6
Glute Ham Raise
2xBWx10
BW+20x5 + BWx5
Good Morning
2x155x5
165x5
Hanging Leg Raises
2xBWx15
Conditioning
None
Notes: Workout Notes
Bonus: Heavy Bar Holds for 10 seconds - 315,365,385,385
Didn't have much time though.

YouTube - May 16th Deadlift.wmv

-Aaron

May 17th, 2011 - Session#: 116

Week 2 Workout 1
Weight: 183.6 lbs
Time: 50 mins
Military Press
Warmup: Bx5, 75x5, 85x5, 90x3
90x3
100x3
115x4
Incline Bench Press
140x5
145x5
150x6
Power Cleans
skipped - I need to stop skipping these of choose a different exercise...
Weighted Dips
This time: 29
10,9,10
Conditioning
Biking
Notes: Great workout.
-Aaron


AWESOME NEWS! 5/3/1 For Powerlifting is out!

May 13th, 2011 - Session#:114

Week 1 Workout 3
Weight: 182.8 lbs
Time: 1 hour
Bench Press
*Warmup*: Bx5, 135x5, 145x5, 160x3
145x5
170x5
195x5 w/ spotter assist on the last 2
Dumbbell Bench Press
4x60x10
Weighted Chinups
This time:20
6,5,3f,3f,3f
Rope Pushdown
4x90x10 + extra band pushdowns
Conditioning
Farmers Walk, Chinups, Waiter Walks, Suitcase Walks
Notes: Workout Notes
Good Workout.
Bonus: External Rotation + Grip Work
-Aaron

May 13th, 2011 - Session#: 113

Week 1 Workout 2
Weight: 182.4 lbs
Time: 1 hour 10 minutes
Squat
Warmup: Bx5, 135x5, 205x5, 225x5, 240x3B
225x5B
260x5B
295x2B - could've done more, wanted to keep energy for box squats
Rack Pulls
365x5
385x3
Box Squats
Warmup: 135x5, 185x5 <- weren't supposed to be warmups...I just got carried away with box squats. I'd honestly forgotten how much fun they were.
205x5
225x5
235x5
Conditioning
Biking
Workout Notes
I'm done messing around with Front Squats. That means...
RETURN of the BOX!!
-Aaron

http://www.youtube.com/watch?v=VEmGP21VgUI

http://www.youtube.com/watch?v=FQjTQLh3YnQ

http://www.youtube.com/watch?v=FQjTQLh3YnQ

http://www.youtube.com/watch?v=9Fwsh75Yq6E

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

May 8th, 2011 - Session#:111

Week 3 Workout 4
Weight: 183.4 lbs
Time: N/A
Deadlift
*Warmup*: Bx5, 235x5B, 255x5B, 270x3B
290lb/132kgx5B
330lb/150kgx3B
370lb/168kgx1
Glute Ham Raise
skipped
Good Morning
skipped
Hanging Leg Raises
skipped
Conditioning
Biking
Notes: Workout Notes
Great workout!
Didn't have much time though.
-Aaron

May 6th, 2011 - Session#:110

Week 3 Workout 3
Weight: 182 lbs
Time: 1 hour
Bench Press
*Warmup*: Bx5, 135x5, 145x5, 155x3
165x3
190x3
210x1 w/ spotter assist at the sticking point
Dumbbell Bench Press
4x60x10
Weighted Chinups
This time:16
5,5,4,2
Rope Pushdown
4x90x10
Conditioning
None
Notes: Workout Notes
Good Workout.
Bonus: External Rotation
-Aaron

May 5th, 2011 - Session#: 109

Week 3 Workout 2
Weight: 182.8 lbs
Time: N/A
Squat
Warmup: Bx5, 135x5, 200x5B, 225x5B, 235x3B
250x5B
285x3B <- ugly set
320x0
320x0
Rack Pulls
skipped
Front Squats
skipped
Conditioning
Some tire flips, rope work, farmers walks, pushups, pullups and running.
Workout Notes
Didn't have much time, went in during the morning, failed on squat max twice.
-Aaron

May 5th, 2011 - Session#: 108

Week 3 Workout 1
Weight: 180.6 lbs without shoes
Time: 1 hour 20 mins. lots of talking and trading sets.
Military Press
Warmup: Bx5, 75x5, 80x5, 85x3
90x5
105x3
115x3
Incline Bench Press
2x140x5
145x6
Power Cleans
skipped
Weighted Dips
This time: 50
6,6,8,6,10,6,8
Conditioning
Biking.
Notes: Great workout.
http://www.youtube.com/watch?v=jkBpehZ6cVA
Bonus: 30x6, 40x6
-Aaron

May 2nd, 2011 - Session#:107

Week 2 Workout 4
Weight: 182.8 lbs
Time: Just over an hour
Deadlift
*Warmup*: Bx5, 235x5B, 255x5B, 270x3B
270lb/122kgx3B
310lb/140kgx3B
350lb/158kgx2F + 1
Glute Ham Raise
3xBWx10
Good Morning
3x155x5
Hanging Leg Raises
BWx10
BWx15
Conditioning
Some walking, nothing much.
Walked to go vote!
Notes: Workout Notes
Great workout!

You Tubehttp://www.youtube.com/watch?v=mH0V3nJV_ig

-Aaron