Meh. 'Nother day, 'Nother session.

May 30th, 2012 - Session#: 277

Weight: 209 lbs
Power Phase
Bench
Bx1
135x1
185x1
215x1x5
Press
Bx3
95x3
120x1x5
Pump Phase
Bench
155x5x2
155x3x3
Press
85x5x2
85x3x3
Assistance Work
Rope Pushdown
120x5x3
Training Notes
Meh day.
-Aaron

Lovely Day

May 28th, 2012 - Session#: 276

Weight: 209 lbs
Power Phase
Squat
135x1, 225x1
275x1
275x1B
320x1Bx5
Deadlift (in kgs)
70x2, 110x1
166x1Bx5
Pump Phase
Squat
225x(5x4,3x1)
Deadlift (in kgs)
110kgx(5x4,3x1)
Assistance Work
Pendlay Row
70kg x3x3
Glute Ham Raise
BWx5x2
BWx10
Good Morning
135x8
225x3x2
245x3
Training Notes
Warning: My shirt comes off at the end. Sight known to cause temporary blindness.

-Aaron

Feelin' Hot Hot Hot!

May 25th, 2012 - Session#: 275

Weight: 207 lbs
Power Phase
Squat
135x2, 225x1
275x1B
315x1Bx8
Deadlift (in kgs)
70x1, 110x1
161x1Bx8
Pump Phase
Squat
225x(5x3,4x1,3x1)
Deadlift (in kgs)
110kgx(5x3,4x1,3x1)
Assistance Work
None
Training Notes
Warning: My shirt comes off. Panties may be wet after viewing.

-Aaron

The Strongest Reality Show

Hopefully one day, this ends up as a show. For now though, SupertrainingTV is great.

Don't Bench me, bro!

May 23rd, 2012 - Session#: 274

Weight: 210 lbs
Power Phase
Bench
Bx1
135x1
205x1x8
Press
Bx5
75x3
115x1x8
Pump Phase
Bench
155x5
155x4
155x3x3
Press
85x5
85x4
85x3x3
Assistance Work
Barbell/Yates Row
245x5x2
Rope Pushdown
120x5
130x5
Sledgehammer work
Training Notes
Good session. Overhead work wasn't the best today, it seemed harder than normal, as if my positioning was off. May have been the different bar. The biggest douchebag at the gym tried to shame me about my weight and lack of any progress on bench press in the last two years. It's amusing, since two years ago my best bench was 155x3, and also his choice to measure training progress in the bench press. It's the perfect representation of this guy's personality.

-Aaron

Short day.

May 20th, 2012 - Session#: 273

Weight: 211 lbs
Power Phase
Squat
135x2, 225x1
275x1B
315x1Bx7
Deadlift (in kgs)
70x2, 110x1
161x1Bx7
Pump Phase
Squat
225x(5x3,3x2)
Deadlift (in kgs)
110kgx(5x3,3x2)
Assistance Work
Lying Leg Curl
135x8
150x8
Training Notes

-Aaron

London Open 2012 Deadlifts

London Open 2012 Bench

London Open 2012 Squats

Goody Goody Squatin' again

May 14th, 2012 - Session#: 272

Weight: 212 lbs
Power Phase
Squat
135x2, 225x1
275x1B
315x1Bx6
Deadlift (in kgs)
70x2, 110x1
161x1Bx6
Pump Phase
Squat
225x(5x2,4x1,3x2)
Deadlift (in kgs)
110kgx(5x2,4x1,3x2)
Assistance Work
Shrugs
315x5
405x5x3
Sledgehammer Swings & forearm work.
Training Notes

-Aaron

Great quote on Feminism and women

"Feminism, the ideology, and women, the group of people, identifiable by their sex, of course are not the same, and not just because one is a biological demographic while the other is an ideological construct, the proponents of which are of any sex.It is not even true to claim that feminism is a movement which serves or benefits women -although admittedly, most feminist advocates believe they are benefitting women. Treating an entire sexual demographic as if they are permanent children, powerless, locked into victimhood as a matter of identity – does not help them. It makes them easily manipulated stooges of whoever pretends to flatter and coddle them. Also, by pandering to the pseudo-celebrity privilege of victim-identity politics, it makes them easy to shake down for donations."John the Other, Source

Great Bench day.

May 16th, 2012 - Session#: 271

Weight: 212 lbs
Power Phase
Bench
205x1x7
Press
115x1x7
Pump Phase
Bench
155x5
155x3x4
Press
85x5
85x3x4
Assistance Work
Barbell/Yates Row
245x1
245x5x3
Rope Pushdown
100x5
120x5x2
Leg Raises
BWx15x2
BWx5
Hanging Leg Raises
BWx10
Dumbbell Row
45x5
100x5x3
110x10 <-explosive
Training Notes
Good session, Felt good, so increased assistance work.

-Aaron

Deadlifting is 100%, Squat is recovering

May 14th, 2012 - Session#: 270

Weight: 209 lbs
Power Phase
Squat
135x2, 225x1
275x1
275x1B
315x1Bx5
Deadlift (in kgs)
70x2, 110x2
161x1Bx5
Pump Phase
Squat
225x(5x2,3x3)
Deadlift (in kgs)
110kgx(5x2,3x3)
Assistance Work
Pendlay Rows (in kgs)
70x3
90x3x2
Lying Leg Curl
135x8x3
Glute Bridge (in kgs)
70x5x2
Training Notes
Went to a local competition, had a great time watching, when the results are in, I will be posting compiled videos from the meet. Did some band work from mobilityWOD and some hip internal rotation stretching while warming up for training. It had a major effect, greatly reducing pain and allowing me to squat. The squats themselves weren't my best, but my hips feel better, and my cold has receded to nearly insignificant, so all is well.
-Aaron

Training Update

Thanks to everyone for your support. I have been considering where to take my training following the terrible session I had on Saturday. There will be some alterations in my training, namely:

• Lowering of squat weight
• More work on my hip and lower back health
• I considered some alterations to Pump Phase, but for now, I'm leaving that as Hepburn expressed.

Sick and Tight are no way to SQUAT

May 12th, 2012 - Session#: 269

Weight: N/A
Power Phase
Squat
135x2, 225x2
335x1Bx1
skipped rest
Deadlift
70kgx1
110kgx1
157.5kgx1Bx8
Pump Phase
Squat
Skipped
Deadlift
110kgx5,4,3x3
Assistance Work
a little Farmer's Walk
Training Notes
When in doubt, don't get a cold. Also, my hips feel like shit on the front, mainly my left, hip flexor area. Squatting was hell, but deadlifting was 100% not affected.

-Aaron

I ordered BENCHables, no?

May 9th, 2012 - Session#: 268

Weight: N/A
Power Phase
Bench
205x1x6
Press
115x1x6
Pump Phase
Bench
155x4
155x3x4
Press
85x4
85x3x4
Assistance Work
Barbell/Yates Row
245x3x2
275x3x2
225x5x2
Rope Pushdown
100x6
100x5
Cheating form
110x5
130x5
120x5
Leg Raises
BWx15x2
Dumbbell Row
45x5
100x5x3
Training Notes
Good session, Felt good, so increased assistance work.

-Aaron

Good Session #4

May 7th, 2012 - Session#: 267

Weight: 215 lbs
Power Phase
Squat
135x1, 225x1, 275x1B
335x1Bx7
Deadlift
70kgx3, 110kgx1
157.5kgx1Bx7
Pump Phase
Squat
225x3 oops
225x5
225x3x3
Deadlift
110kgx5
110kgx3x4
Assistance Work
Pendlay Row
70kgx3x2
90kgx3
Good Morning
135x3
155x3x2
Lying Leg Curl (with an EZ Curl Bar)
120x8
135x8
150x8
Glute Bridges
70kgx5x3
Training Notes
Good session.

-Aaron

Day 3

May 4th, 2012 - Session#: 266

Weight: 212 lbs
Power Phase
Squat
135x1, 225x1,
335x1Bx6
Deadlift
70kgx1, 110kgx1
157.5kgx1Bx6
Pump Phase
Squat
225x4
225x3x4
Deadlift
110kgx4
110kgx3x4
Assistance Work
Good Morning
135x3
185x3x2
Upright Rows (with an EZ Curl Bar)
45x15x2
75x15
Box Jumps
Training Notes
Good session.

-Aaron

Bench n Press

May 2nd, 2012 - Session#: 265

Weight: 212 lbs
Power Phase
Bench
205x1x5
Press
115x1x5
Pump Phase
Bench
155x3x5
Press
85x3x5
Assistance Work
Barbell/Yates Row
245x5x3
Rope Pushdown
80x5
100x5
110x5
100x5 ( an extra set Like Brandon Lilly does them)
Leg Raises
BWx15x2
Training Notes
Good session, forgot camera again. Rep work weights seemed a bit too light.
-Aaron