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