1.31.12 Session 10

Session 10

Squat
5 x 45
5 x 135
3 x 185
2 x 225
1 x 285
5 x 300
3 x 300
5 x 300

- brutally hard didnt get enough sleep the night before which i think resulted in this

Press
5 x 45
5 x 65
3 x 75
2 x 90
5 x 110
4 x 110
4 x 110

- changed my setup, made sure to take deep breaths before going using valsulva and leaning back by pushing my hips forward.
- taking big breaths like that makes this so much harder that the 5th rep for the last 2 sets was impossible to even hold the bar and take a breath...abs are weak me thinks

Deadlift

5 x 135
3 x 225
2 x 275
5 x 330

- Bit off more than i could chew, moved up 15 lbs on my deadlift and it was brutal pretty sure my back was rounded for the last 2 reps, was not easy at all esp after the squats

1.26.12 Session 9

Session 9

Squat
5 x 45
5 x 135
3 x 185
2 x 225
1 x 260
5 x 295
5 x 295
4 x 295

- not sure why i didnt go for the last rep, seemed like a good idea at the time but definitely couldve gone for 1 more, thinking about switching to bill starr now that im almost back to normal squat

Bench
5 x 45
5 x 100
3 x 140
2 x 180
5 x 200
5 x 200
3 x 200

- i was at 205 2 weeks ago and now im back at 200 seems like im making less progress here, with that in mind since im benching bodyweight prob going to go back to bill starrs

Powerclean

5 x 45
5 x 75
3 x 100
2 x 120
3 x 145
3 x 145
3 x 145
3 x 145
3 x 145

- drove the bar up so hard hit my chin on the third set...lol def a big bruise there now.

1.24.12 Session 8

Session 8

Got a chance to play volleyball so skipped a couple days...and bike riding is also getting in the way but it doesnt seem to affect my squatting too much

Squat
5 x 45
5 x 135
3 x 175
2 x 225
1 x 260
5 x 290
5 x 290
5 x 290

- Squats are feeling pretty damn good, thinking about purchasing a belt soon

Press
5 x 45
5 x 65
3 x 80
2 x 100
3 x 120
2 x 120
2 x 120

- changed my starting position with my elbows in the rack position which makes it much easier to drive from the base but still i have a lot of sticking points here

Deadlift
5 x 135
3 x 225
2 x 265
1 x 295
5 x 315

- Felt good doing these, didnt round my back this time around and started more at a half squat and tried to pull the bar from my feet which helped a lot
- i hate these plates at 24 they're so annoying anytime i set the bar down i have to fully readjust my stance

1.20.12 Session 7

Session 7

Volleyball and fishing will always take precedence over working out especially lately since i havent really been able to play volleyball, and since the main reason i do starting strength is to help my volleyball game the first choice is obvious to me

Squat
5 x 45
5 x 135
3 x 175
2 x 225
1 x 255
5 x 285
5 x 285
5 x 285

- Squats are progressing fairly easy, legs are feeling really good again and definitely stronger.

Bench
5 x 45
5 x 95
3 x 135
2 x 175
5 x 195
5 x 195
4 x 195

- trying to keep elbows perpendicular to ground definitely something i need improvement on
- trying to find the right angle in which my arms should be from my body somewhere inbetween 90 and 0 obviously

Chin up
6.5 x 35
6 x 25
6 x 25

1.12.12 Session #5

Session 5

I know I ended up skipping 3...went fishing instead, gotta take the opportunity to fish when i get a chance, which reminds me i'll also be putting up a fishing blog soon.

Squat
5 x 45
5x 45
5 x 115
3 x 165
2 x 245
5 x 280
5 x 280
5 x 280

- Squats are progressing fairly easy, legs are feeling really good again and definitely stronger.

Bench
5 x 45
5 x 45
5 x 100
3 x 140
2 x 180
4 x 205
3 x 205
0 x 205

- Really dont know what happened here, my left elbow was feeling weird after doing squats, really felt like the elbow was a bit inflamed but not sure why, i use the thumbless grip for squat and make sure my elbows are pulled upward
- Lats were tight but just felt weak from squats, thinking about taking a preworkout drink to make these fatigue issues go away...not sure yet

Powerclean
5 x 45 (hang clean)
5 x 45 "                "
3 x 95 (hang clean)
2 x 115 (hang clean)
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135

- felt good on these, my first set was a little rough seeing as how my back was rounded due to not lifting my chest up but quickly realized that and changed it from the 2nd set onward

1.10.12 Session #4 + W4D1

Session 4 + W4D1 VJB Session 4

Squat
5 x 45
5 x 45
5 x 115
3 x 165
2 x 245 (the logbook called for 220 but i didnt want to use a 50lb gap so i upped it)
5 x 275
5 x 275
5 x 275

-this felt much easier than my 245 warmup or last weeks set, i did take more than a couple days off though and skipped session 3

Press
5 x 45
5 x 45
5 x 60
5 x 75 (did too many reps again on accident, used to bill starrs 5x5)
2 x 90
5 x 110
3 x 110 (tried to use a bounce at my 4th rep and ended up messing up my set)
5 x 110

- Worked on keeping elbows in front and using my clavicle area as a rest to drive off of
- tried to intiate movement with hips forward and forcefully moving them back fast like ripp says but didnt really pan out

Weighted Chin ups
10 x 25
7 x 35
6 x 35

- cheated the last couple of reps by not going all the way down or up

Week 4 Day 1: Novice plyometric workout from Vertical Jump Bible

ended up having to do the same week again since i skipped last weeks 2nd day, fishing took top priority that day

1-leg ricochet Jump
3 x 15

Broad Jump
3 x 6

1, 2, 3 jump alternating legs
3 x 4 per leg

Rim Jump
3 x 8

Drop Jump (25" box approx)
3 x 6