SOMEbody insisted on volume...

March 31st, 2012 - Session#: 258

Weight: 212.5 lbs
Jump Squat
95x3
125x3
135x3x2
Good Morning
135x5
225x5x2 <-now officially easy.
275x3
225x5
Shrug
315x5
405x5x5
420x5
425x5x5 <- halfway through these started getting minor head rushes after each set
455x5x2
Training Notes
Great session!
The guy we call Coach/ Try-Hard skipped asking me for my rack, and asked the guy beside me only. (there's only 2 racks in the gym) Later on he said I look leaner. :/
-Aaron

Training

March 30th, 2012 - Session#: 257

Weight: 212 lbs
Clean & Strict Press
135x1x5
Squat
135x1, 185x1, 225x1
245x2x6 (Some High Bar position, some Low Bar position)
Deadlift
135x2
225x2
315x1
365xF <-positioning was off.
Deadlift Clusters
315x3x2
Barbell Row
225x5x3
Good Morning
225x5x2
Seated Dumbbell Overhead Press
60x5x3
Clean
135x2x10
Training Notes
Great session!

-Aaron

Poor day

March 28h, 2012 - Session#: 256

Weight: 212.5 lbs
Bench Press <-groove issues, though primarily because I have been working on a different form recently, trying to bring my tricep involvement up and keep my elbows in order
95x6, 135x3, 185x2
225x3x3
225x2F
225x2
235x1F
235x1
235x1
Wide Grip Bench Press
135x5
Close Grip Bench Press
135x10x2
Squat
135x2, 185x2
225x2
275x1
315x1
Deadlift <-deadlifting was just off today.
225x1
315x1
365x1
385xF
Barbell Row <-the sets of 315 were more a combo of power shrug and row than what I'd call a barbell row
315x5x2
295x5x2
315x5
Shrug
315x10
Good Morning
135x5
225x2
Curls
Cleans - 135x2x10 for Cardio
Training Notes
Great session!

-Aaron

Progression and Regret

http://www.lift-run-bang.com/2010/11/but-will-it.html

Read this. Read it now.

Women Are Paid Less Than Men Not Because of Discrimination

http://www.youtube.com/watch?v=IMkDEe8ypfU

Squatted >300 again....tis the essence of life, no?

March 26th, 2012 - Session#: 255

Weight: 214 lbs
Bench Press
95x5, 135x3, 185x1
225x3x4
235x2x4
Wide Grip Bench Press
185x5
Close Grip Bench Press
165mbx3x5
Bench Form work - need a lot of work both with technique and strength in keeping my upper arm in proper alignment and keeping my elbows tucked.
Squat
135x2, 185x1
225x2
275x2
315x1x2
Deadlift
135x5, 225x2
315x1x3
365x1x2
Barbell Row
275x5x2
295x5x2
295x8x2
Shrug
405x5x4
405x5+5 second hold
Good Mornings
135x5
185x3
225x3x2
275x2
315x2 -PR
Curls
3 Minutes of Cardio on an Elliptical
Training Notes
Great session!
I don't normally mark PR/PBs, since I consider most to be superficial and overrated. Nevertheless, setting up the rack on the next peg down (#manlet) was what I needed to properly get into low bar position for Good Mornings. Clearly an 'Alpha Day' for those, I managed a surprising 315 double. The first rep apparently looked fine, though it felt poor. Second rep went smoothly, though there was some grinding involved in both.

-Aaron

Weekend Training

March 24th, 2012 - Session#: 254

Weight: 212 lbs
Anderson Good Mornings
135x4
185x3
225x3
245x2
Shrugs (Some used poor form, some good)
315x1
405x3
500x3
500x5
405x5
Superset 1- Jump Squat & Squat to Press
115x3
Jump Squat
125x3
Superset 2 - Hanging Leg Raise & Ab Wheel Rollouts
x5/10
x10/10
x10/15
Leg Raise
x20
DB Shrug
90x10
Training Notes
Great session!
-Aaron _________

Quick n Good

March 23rd, 2012 - Session#: 253

Weight: 211 lbs
Clean & Press
125x1x5
Squat
135x1, 185x1, 225x2x5
Deadlift
135x3, 225x1, 315x1
335x3x3
Barbell Row
285x5x3
Dumbbell Press
60x5x5
Seated Row
160x10
160x5
180x5x2
Training Notes
Great session!
-Aaron

Sweaty Ballsack Bench

March 21st, 2012 - Session#: 252

Weight: 210.5 lbs
Bench Press
95x3, 135x3, 185x3,
225x1
245x1x3
245x1 paused
265SSx2
285SSx1
305SSxF
Wide Grip Bench Press
205x5
Close Grip Bench Press
155x10x3
Jump Squat
135x5
Squat
135x1, 185x1
225x2
275x2
275x1x2
Good Morning
225x2x3
Barbell Row
275x5x3
Shrug
405x3
455x3x3
Curls & Dumbbell Shrugs with 40s, 55s, 80s, 90s, 100s.
Training Notes
Great session!

-Aaron

Benchin Bonanza!

March 19th, 2012 - Session#: 251

Weight: 213 lbs
Bench Press (SS - SlingShot mb - pro mini bands)
95x3, 135x3, 185x1
205x3x4
225x2x4
225SSx2
255SSx2
275SSx1F
295SSx1w/sa
225x1
Close Grip Bench Press
185mbx2
185mbx1
185mbx2x3
155x10
Squat
135x1, 185x1
225x2x5
Deadlift
1135x1, 225x2
315x3
365x1x3
365x2
Pendlay Row
275x4
185x5
Curls - 45s and 50s
Training Notes
Solid session.

-Aaron

Nuthin' special

March 17th, 2012 - Session#: 250

Weight: 211.5 lbs
Squat Low Bar position practice
135x3x2
Superset
Jump Squat/Squat to Press
95x3x3
Barbell Rows
275x5x2
Training Notes
Good session.
-Aaron

Pulls n' Presses

March 16th, 2012 - Session#: 249

Weight: 211 lbs
Deadlifts
135x2, 185x1, 225x2, 315x1
365x1x3
385x1
315x5
Block Pulls
365x1x3
Squat
135x2, 185x1
225x2x5
Strict Press
120x2x5
95x5x5
Curls - 45s
Training Notes
Good session. Seemed to feel something off in my right hip after training however, and in my right trap/shoulder during presses.

-Aaron

All dem Big exercises!

March 14th, 2012 - Session#: 248

Weight: 211 lbs
Paused Bench Press
95x3, 135x2, 185x1
225x1
240x1x4
Close Grip Bench Press
225x3
225x1F (messed up 1st rep)
225x1
225x2
225x1F(out of groove)
185x7
Squat
135x3, 185x2
225x2x2
275x1x5
315x1x2
185ksx3 (experimenting with knee wraps)
Deadlift
135x3, 225x2, 315x1
365x1x4
315x5
Barbell Row
275x5x3
Anderson Good Morning
135x3
185x3
225x3
Shrugs (with straps like normal)
315x6x2
315x6 with 3-5 second holds each rep
Curls - 45s and 50s
Training Notes
Solid session. that small pain returned to my left trap during rows, but vanished by the next rep.

-Aaron

March 12 Dynamic Bench

March 12th, 2012 - Session#: 247

Weight: 214 lbs
Bench Press
95x3, 135x3, 185x1
205x3x4
225x2x4
Close Grip Bench Press
185mbx2x2
15mbx1F
185mbx1x2
190x5
Dumbbell Bench Press
45x15x2
Squat
135x2, 185x2
225x2x4
Deadlift
135x3
225x2
345x1x4
Good Morning <-much better than in previous times
135x5
185x5
225x3
Barbell Row
255x5x2
255x6
Shrugs
315x5
405x5
Power Shrugs
405x5
455x5
Curls - 45s and 50s! moving up a bit
Training Notes
Solid session. that small pain returned to my left trap during rows, however.

-Aaron

'lil weekend session

March 10th, 2012 - Session#: 246

Weight: 213 lbs
Anderson Good Mornings
135x5
185x4
185x5
225x5
225x3
Shrug
315x5
405x5x2
455x4
Superset
Jump Squat/ Squat to Press
95x3x3
155x3
Dips
BWx10
BWx5
Training Notes
Nothing special. Had fun as always.
-Aaron

Using logic is abuse!

http://www.shrink4men.com/2011/10/18/an-immodest-proposal-domestic-violence-groups-claim-the-use-of-logic-by-men-is-abuse/

Great post

http://brutalantipathy.blogspot.com/2011/07/schrodingers-psycho-bitch-or-girls.html?zx=4e4a743a8ce352e9

Pullz

March 9th, 2012 - Session#: 245

Weight: 209.5 lbs
Deadlift
135x3
225x2
315x1
335x3 (oops)
335x2x4
Block Pull
335x3x3
Squat
135x3, 185x1
225x2x6
Overhead Press
130x2x2
130x1
115x2x2
Barbell Row
235x4 (forgot straps, used double overhand grip, didn't work out well)
235x5x2 (using over under grip)
Seated Dumbbell Press
60x5x3
Face Pull
72.5x10
Dumbbell Curl
45x?
Training Notes
Good day at the gym, the gym got new barbells and some new clips.

Not my best pulling, however. I need to improve the form of my lockouts.
-Aaron

Some fun with all the major lifts.

March 7th, 2012 - Session#: 244

Weight: 210.5 lbs
Paused Bench Press
95x3, 135x3
185x1
225x1
235x1x3
235x1 w/sa
235x1
Close Grip Bench Press
215x2x5
155x10
Squat
135x3, 185x1
225x1
255x1
275x1x5
Deadlift
Form work with 135 & 225
315x1x5
Block Pull
225x1
315x3x2
335x3x2
Barbell Row
235x5x3
Anderson Good Mornings
135x5
185x5x2
Face Pull
65x10
Dumbbell Curl
40x?
Training Notes
Great session.
Here is song #2 that hate at the gym. I have term for how it feels when I hear such music. It is auditory acid.
 
-Aaron

Ok session

March 5th, 2012 - Session#: 243

Weight: 214 lbs
Bench Press
95x3, 135x3, 185x1
215x3x4
225x2x3
225x2 w/sa on last rep. It could be said I'm adapting, since I'm used to 7 sets, though my performance for the day was still all-around ok, so I'm not displeased with failing on the last rep.
Wide Grip Bench Press
185x5
Close Grip Bench Press
175dmbx2 dmb = EFS pro mini band doubled
175dmbx3F (failed on third rep)
175dmbx2F (failed on second rep)
175dmbx1 w/wrist wraps
175x10
Squat
135x3, 185x2
225x2x4
Deadlift
135x3, 225x3, 225x1
315x2x5
Barbell Row
235x5x2
Power Shrug
315x5
405x5
495x3
545x2F -where I pulled something in my left side.
405x5
Curl
25x?
Training Notes
pulled something between delt and traps. Also, no video today.
-Aaron

Video and Weekend extra training session

Training video from last session:

March 3rd, 2012 - Session#: 242

Weight: 209.5 lbs
Squat
135x4
Anderson Good Mornings (from position 12 on rack)
135x3
185x4
185x3
185x3
Shrugs unless specified, with straps.
315x2 no straps
405x5x2
455x4
495x1
405x5
455x5
455x3+1
315x5 no straps
Superset: Jump Squat/Squat
95x3
105x3
115x3
Jump Squat
135x5
Paused Jump Squat
135x5
Curls
40x5
Training Notes
-Aaron

Pressin' Mania

March 2nd, 2012 - Session#: 241

Weight: 210 lbs
Halting Deadlift
135x3
225x3
315x3x3
365x3
Deadlift
315x3x5
Squat
135x3
185x3
225x2x5
Good Morning
135x5x2
225x1
Overhead Press <- Need to remember to widen grip and not let my wrists go slack
95x2
125x2x2
115x2x2
125x2
Seated Dumbbell Press
60x5x4
60x2+1
60x2.5+
60x2
Face Pulls 72.5x10
Curls
Training Notes
-Aaron