November 16th, 2011 - Session#: 201

Weight: 210 lbs
Squat/Paused Squat
Warmup: 135x2, 185x2, 225x1, 255x1P
5x275x1P
Bench Press
Bx6, 95x4, 135x3, 185x1
215x1
235x1
255xF
255xF <- Got a few inches this time, just needed the starting power/ explosiveness.
225x2
245xF
GG/BG
3x250x10
Dumbbell Rows
2x100x5
100x3
Dumbbell Press
60x6
Face Pulls
2x65x10
Workout Notes
I'm feeling a bit under the weather and both HERC410 and I don't seem to be at our best. I partially blame running out of caffeine pills, but regardless haven't seemed to get my head right for the last few workouts. My wrist acts up as soon as bench get heavy, and I feel I may just need a break.
-Aaron

November 14th, 2011 - Session#: 200

Weight: 207.5 lbs
Squat
Warmup: 135x3, 135x3, 185x2, 225x2, 255x1
6x275x2
Good Morning
135x8
185x3 <-felt something weird in left hip
GG/BG
3x245x10
Barbell Rows
135x10, 155x10, 165x10
Face Pulls<-lowered the weight for more benefit.
57.5x10
2x72.5xx10
Workout Notes
Good Workout. A thought from this workout: "It is time for me to realize, that the purpose of my strength is greatness. It is neither shield, nor sword, or even armor. It IS ME."
-Aaron

November 11th, 2011 - Session#: 199

Weight: 207.5 lbs
Deadlift
Warmup: 135x3, 225x3, 275x1,
2x315x2
2x365x2
385x1
4x315x2
2x225x2 (Did some Foam Rolling after this on lower back)
Push Press
95x3
5x135x3
Front Squat Lockout
225x2
315x3
405x5 + 5 second hold
495x3 + 2 second hold <-nearly touching the realm of 500 was a humbling experience
495x0 <-and not one that would come easily a second time
Power Shrugs
315x6
405x4
2x405x5
Dumbbell Press
50x5
75x1
Dumbbell Rows
3x110x5
GG/BG
3x245x10
Face Pulls
65x10
2x72.5x10
Curl
30x10
Workout Notes
Great workout, now Calculus Midterm tomorrow morning and Computer Concepts midterm at noon.
-Aaron

November 9th, 2011 - Session#: 198

Weight: 205.5 lbs
Squat
Warmup: 135x3, 185x2, 225x2,
245x2
Paused 4x245x2 <- why? cuz we wanna!
Bench Press
95x3, 135x2, 185x1,
3x215x3 <-Tried wrist wraps on my right side during the 2nd set. Very odd, would be better to use them on both wrists I believe.
2x225x2
245x1 <- no assistance at all, and a minimum 10 lb gain quite the PR.
Close Grip Paused Banded Bench
3x155+Bx3
GG/BG
3x240x10
Dumbbell Rows
3x110x5
Seated Row
2x180x5
Face Pulls<-lowered the weight for more benefit.
2x57.5x10
72.5x10
Workout Notes
Was reading Chaos and Pain: "Saxon and Aston, both managed to put overhead upwards of 300 lbs with one hand- there’s not a single person on the planet who could even begin to approach that feat, much less duplicate it."
Felt I would leave it here.
-Aaron

November 7th, 2011 - Session#: 197

Weight: 203.5 lbs
Squat
Warmup: 135x3, 185x3, 225x2, 245x1
5x265x2
Sumo Deads
225x3
275x1
315x3
Good Morning
135x5
185x5
GG/BG
3x240x10
Dumbbell Rows
3x110x5
Seated Row
180x5
200x4
Face Pulls<-lowered the weight for more benefit.
50x10
57.5x10
65x10
Workout Notes
The good mornings from last workout were 2x185x5 not 2x185x10.
Great session, got in, did what was needed and got out. My wrist and a certain forearm muscle (though mostly the muscle) that is involved in flexing the wrist have been giving me serious issues lately, jolts of pain when I try to squeeze things really hard.
-Aaron

November 4th, 2011 - Session#: 196

Weight: 204 lbs
Deadlift
Warmup: 135x3, 185x3, 225x3, 275x2
5x315x2
365x2
365x1
365x1
365x1 <-pretty close set
Speed Dead
3x225x2
Front Squat Lockouts (hereby shall be referred to as FSL)
2x185x3
Good Morning
2x185x10
GG/BG
2x240x10
Dumbbell Rows
2x105x5
Seated Row
2x180x5
Face Pulls
2x72.5x10
Workout Notes
Had some grip issues on deadlift, nothing terrible.
-Aaron

November 3rd, 2011 - Session#: 195

Weight: 205 lbs
Squat
Warmup: 135x3, 135x3, 185x3
225x2
255x2
275x1
295x1
Good Morning
185x5
225x3
Sumo Dead
135x5
185x5
225x5
275x5
Anderson Squats
2x185x3
GG/BG
2x235x10
DB Overhead Press
40x5
55x5
65x5
Dumbbell Rows
3x100x5
Face Pulls
65x10
2x72.5x10
Workout Notes
-Aaron