June 30th, 2011 - Session#:138

Week 4 Workout 3
Weight: 187 lbs
Time: N/A
Bench Press
Bx5, 140x5, 150x5, 160x5
Dumbbell Bench Press
2x55x10
Chinups
15
Rope Pushdown
2x80x10
Conditioning
Alternated with a friend. SledgeHammer Swings, Farmers Walks, and Double Waiter Walks
Notes: Workout Notes
Deloading is so boring...
Here's how I choose my conditioning from now on: choose 2 cards. That way, there's a lot more variety.

-Aaron

June 27th, 2011 - Session#: 136

Week 4 Workout 1
Weight: 186.4 lbs
Time: N/A
Military Press
Bx5, 80x5, 85x5, 95x5
Incline Bench Press
3x135x5
Weighted Dips
This time: 20
10,10
Conditioning
Javorek Complex & Sledgehammer Swings
Notes:
Deload week...boring time before I start 531 for Powerlifting!
Also I came up with a new method of choosing conditioning options. I wrote down different options(Sleds + Box Jumps, Lunges with Sandbag Carry, 2x3 minutes running, Boxing, Cosgrove Complex, Javorek Complex, Javorek Dumbbell Complex, Sledgehammer Swings, HIIT, Battle Ropes + Box Jumps, Farmer's Walks + Box Jumps, Tire Flips + Box Jumps ) on cards and choose 2 from a hat. Now its much more random.
-Aaron

June 28th, 2011 - Session#: 137

Week 4 Workout 2
Weight: 187.2 lbs
Time: N/A
Squat
Bx5, 135x5, 215x5, 230x5, 250x5B
Rack Pulls
skipped
Box Squats
skipped
Conditioning
Walking
Workout Notes
My hips have been feeling weird lately, so I skipped the left of my workout.
-Aaron

New pics!

June 25th, 2011 - Session#:135

Week 3 Workout 4
Weight: 184.2 lbs
Time: N/A
Deadlift
*Warmup*: Bx5, 245x5B, 265x5B, 285x3B
305lb/138kg x 5B
350lb/159kg x 3B
2 x 390lb/177kg x 1B
Glute Ham Raise
skipped
Deficit Deadlift
skipped
Hanging Leg Raises
skipped
Conditioning
Just walking.
Notes: Workout Notes
Good Workout.

-Aaron

June 21st, 2011 - Session#:134

Week 3 Workout 3
Weight: 186.8 lbs
Time: N/A
Bench Press
*Warmup*: Bx5, 140x5, 150x5, 160x3
175x5
195x3
220 Fail
220x1
Some fun:
4x135+chainsx5
Dumbbell Bench Press
70x10
70x5 <- got interrupted or would've made it.
Weighted Chinups
skipped
Rope Pushdown
2x100x10
Conditioning
Biking plus lots of random stuff. I just got in a mysterious bad mood and kept going in random circuits of random numbers. Farmers Walks, Pushups, Chinups, Sledgehammer Swings, Dips, Tire Flips, and a little Jogging with a Weighted Vest.
Notes: Workout Notes

-Aaron

June 20th, 2011 - Session#: 133

Week 3 Workout 2
Weight: 186.2 lbs
Time: 1.5 hours <-watching someone attempting max cleans
Squat
Warmup: Bx5, 135x5, 205x5, 225x5, 240x3B
260x5
295x3
330x1 <- Honestly wasn't too bad at all...at least that's how it felt.
Rack Pulls
2x405x3 <- Need to focus on using glutes and pushing through my heels on every rep. May lower the weight next week.
Box Squats
225x5
245x5
255x5
Conditioning
Walking
Workout Notes
Good workout!

---

June 20th, 2011 - Session#: 133

Week 3 Workout 2
Weight: 186.2 lbs
Time: 1.5 hours <-watching someone attempting max cleans
Squat
Warmup: Bx5, 135x5, 205x5, 225x5, 240x3B
260x5
295x3
330x1 <- Honestly wasn't too bad at all...at least that's how it felt.
Rack Pulls
2x405x3 <- Need to focus on using glutes and pushing through my heels on every rep. May lower the weight next week.
Box Squats
225x5
245x5
255x5
Conditioning
Walking
Workout Notes
Good workout!

-Aaron

June 17th, 2011 - Session#: 132

Week 3 Workout 1
Weight: 188.4 lbs
Time: 1 hour 10 mins
Military Press
Warmup: Bx5, 80x5, 85x5, 95x3
100x5
115x3
125x1
Reach for the stars! 130x1 (wasn't pretty)
Incline Bench Press
2x145x5
160x5
Weighted Dips
This time: 50
10,10,8,10,6,6
Conditioning
Biking & Sledgehammer Swings
Notes:

-Aaron

June 16th, 2011 - Session#:131

Week 2 Workout 4
Weight: 185.8 lbs
Time: N/A - I forget the last time I remembered to take note...
Deadlift
*Warmup*: Bx5, 245x1, 285x2
285lb/129kgx2
325lb/147kgx1
370lb/168kgx1B
400lb/181kgx1B <- It wasn't pretty, but I made it!
2x420lb/190kgxFail
Glute Ham Raise
3xBW+vestx10
Deficit Deadlift
2x70kgx5
90kgx3
100kgx3
2x120kgx3
Hanging Leg Raises
BWx10
Conditioning
Biking.
Notes: Workout Notes

What a day... a friend in the gym convinced me to go for some max pulls on deadlift instead of the normal (370lbxMax)
Lots of fun, the video will be up soon. I believe that my two current problems with deadlift are:
1: Not enough experience/mental hardiness developed to fully grind through the rep (and this will be a must to lift real weights in competition)
2: Not enough strength at the bottom/explosiveness to get into the lift

I will be switching Deficit Deadlifts for either Glute Ham Raises or Good Mornings after I complete Week 3.

Which exercise should I drop for Deficit Deadlifts? Do you agree with my assessment? Any input would be appreciated guys!
-Aaron

June 7th, 2011 - Session#:126

Week 2 Workout 3
Weight: 184.4 lbs
Time: 1 hour 10 minutes
Bench Press
*Warmup*: Bx5, 140x5, 150x5, 160x3
160x3
185x3
210x2 >
210x3
Dumbbell Bench Press
3x60x10
70x6
Weighted Chinups
This time: 25
6,5,5,5,4
Rope Pushdown
2x90x10
100x10
100x2
Conditioning
Biking
Notes: Workout Notes
http://www.youtube.com/watch?v=zH0e6x3Eb4o
-Aaron

June 13th, 2011 - Session#: 129

Week 2 Workout 2
Weight: 185 lbs
Time: N/A
Squat
Warmup: Bx5, 135x5, 205x5, 225x5, 240x3B
240x3
275x3
310x3
Rack Pulls
skipped
Box Squats
2x245x5
Conditioning
Biking
Workout Notes
Good workout!
oops, wrong number on the video...

Judging from my squat and deadlift videos, I would say my problem is that my lower back is still proportionately stronger than my legs, and just takes over on lifts. From now on, I'm putting more emphasis on Box Squats.
-Aaron

June 10th, 2011 - Session#: 128

Week 2 Workout 1
Weight: 185.2 lbs
Time: N/A
Military Press
Warmup: Bx5, 80x5, 85x5, 95x3
95x3
105x3
120x3
125x4 push press
Incline Bench Press
2x145x5
160x5
Weighted Dips
This time: 10
Conditioning
Biking
Notes:
How much do I love Week 2? Doo-dah, Doo-dah...
Its the best one of them all, oh-Doodahday!
3 rep sets are so much fun, Doo-dah, Doo-dah...
So much fun they're best I say, oh-Doodahday!

-Aaron

June 9th, 2011 - Session#:127

Week 1 Workout 4
Weight: 183.8 lbs
Time: N/A
Deadlift
*Warmup*: Bx5, 245x5B, 265x5B, 285x3B
265lb/120kgx5B
305lb/138kgx5B
350lb/160kgx5B
Glute Ham Raise
3xBW+vestx10
Good Morning
155x5
2x175x5
Hanging Leg Raises
BWx15
Biking.
Notes: Workout Notes

-Aaron

June 7th, 2011 - Session#:126

Week 1 Workout 3
Weight: 185 lbs
Time: N/A
Bench Press
*Warmup*: Bx5, 140x5, 150x5, 160x3
150x5
175x5
195x5 with spotter assist
135 + chains x5
155 + chains x5
Dumbbell Bench Press
70x9
70x6
Weighted Chinups
This time: skipped
Rope Pushdown
skipped
Conditioning
Biking
Notes: Workout Notes

-Aaron

June 6th, 2011 - Session#: 125

Week 1 Workout 2
Weight: 185 lbs
Time: N/A
Squat
Warmup: Bx5, 135x5, 215x5, 230x5, 250x3B
230x5
265x5 <- Bad depth on 4th, did extra rep
300x5
Rack Pulls
405x3
405x3
Box Squats
skipped
Conditioning
Biking
Workout Notes
Good workout!

-Aaron

http://www.youtube.com/watch?v=GOvDhGWWne4

June 2nd, 2011 - Session#: 124

Week 1 Workout 1
Weight: 185.8 lbs
Time: N/A
Military Press
Warmup: Bx5, 80x5, 85x5, 95x3
85x5
100x5
115x4 + 1 push press
Incline Bench Press
3x145x5
Weighted Dips
This time: 38
10,8,6,8,6
Conditioning
Biking
Notes:
Great workout, video coming soon. I took a bit of a break for a few days. My diet has been slowly slipping for while, but it hasn't seemed to adversely affect my gym performance. I'm currently reading the Anabolic Solution for Powerlifters by Mauro Di Pasquale, but I'm worried as to how I will implement that sort of plan when I'm moving to university dorms in september, with no really significant facilities to cook for myself. At least for the next year, I may find it easier to stick to a more general "Try to eat good food, get enough protein and lots of water" sort of plan than going for something more specific and limited.
-Aaron

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

http://www.youtube.com/watch?v=h2a6N3-wQwA