2-25-11 Mesocycle 2/Block 3/Week 2/Lower #2

Pause Squat x 3 @ 8-9 w/10% fatigue:
275 @ easy
315 @ easy
355 @ 7
375 @ 8
390 @ 9
390 @ 9
385 @ 9.25 (form broke down right away)
365 @ 9
355 @ 8.5

Rack Pulls:
Some doubles up to 495, then tried 585 and didn't budge.

Goodmornings: 2 x 8 x 225

Decline Abs: 5 x 8 x 25

Last no-belt day, and doing 4 reps next week.  So for my squat day my goal is to get 4 reps at 405 + @ an easy 9, putting my max around 500.  I may take off deadlifts for the whole week.  I've had great progress on deads in the past by doing them every other week and I think after the stress I've put on my  back the last 2-3 dead sessions it might be a good idea.  I might do some SLDL's do supplement, get some back work in, and really work on flexibility (my biggest form issue right now is probably my lack of flexibility on deads.

Vids of squats:

2-23-11 Mesocycle 2/Block 3/Week 2/Upper #1

No vids today...slipped my mind.

Bench x 3 @ 8-9 w/10% fatigue:
260 @ 6
280 @ 7.5
295 @ 8
310 @ 9
305 @ 9.5 (no spotter...got a little off the bench)
290 @ 9
280 @ 8

Flat Paused DB BP x 7:
3 x 7 x 85, 100, 100 (then at the end of workout did 2 x 7 x 85, 75)

Pullups:
5 x 8, 8, 5, 6, 6 x BW, 10, 10, BW, BW (then burned out with a set of machine pullovers)

JM Press:
4 x 8 x 135

Side raises

Shoulder was aggravated by heavy benching, but feels fine today so I think it's in the process of healing.  I will take next upper day lightly and see how it goes.  Lots of stretching tonight so it isn't hurting during tomorrow's squats.

2-22-11 Mesocycle 2/Block 3/Week 2/Lower #1

Vids Below...

Squat x 3 @ 8-9 w/10% fatigue:
315 @ easy
365 @ 6
385 @ 7.75
405 @ 9
405 @ 9
405 @ 9
385 @ 9
365 @ 9


Deficit Deads x 2:
405 @ 7
405 @ 7
455 @ 8.5
455 @ 8.5
455 @ 9


Lunges:
3 x 8 (each leg) x 115


GHR's:
3 x 8


Standing Machine Abs:
5 x 12 x 85


Solid workout.  The 405's were easy, possibly less than a 9, but I'm squatting like I'm in the SPF for god's sake.  Gotta push them knees out further, tighten my lower back, and sink em another 2 inches.  Will work on this.  Deads have been feeling really tough, but the speed looked better on video.

2-19-11 Mesocycle 2/Block 3/Week 1/Upper #2

Went in for an upper workout with emphasis on shoulders.  A week or so ago I felt something strange in my left shoulder when I went to do squats and it got a little worse.  Doing OHP I realized this workout just wasn't going down, so I did some mobility stuff and some curlz 4 da gurlz.  Also decided to rest 3 days total for my next lower workout (will be tomorrow...Tuesday).

This week will be my last without a belt I've decided.  I'm going to film my lifts and make sure I'm getting depth and really focus on lower back tightness.  That will give me one solid volume week with the belt, which should be a good transition into my intensity block.  Not going to attempt pushing the shoulder though.  This is a tweek I haven't felt before, although I think is related to a pain I've had in my collar bone for years.

2-18-11 Mesocycle 2/Block 3/Week 1/Lower #2

Was going to do rack pulls...but a dude was benching in there and he was legit so I didn't bother asking when he'd be done.  Decided to do full deads.

Deads x 2:
405 @ easy
455 @ 7
505 @ 9
550 @ 11 (one rep, 2nd rep got to just below knees)
550 x 1 @ 10

Pause Squat x 2 @ 9-10 w/5-7% fatigue:
295 @ easy
345 @ 6
365 @ 7.5
385 @ 9
375 @ 9
375 @ 9
365 @ 9
365 @ 9

GM's:
2 x 8 x 225 (didn't want to hurt the back)

Decline Abs:
5 x 8 x 25

2-16-11 Mesocycle 2/Block 3/Week 1/Upper #1

Bench x 2 @ 8-9 w/7% fatigue:
260 @ 6
280 @ 7
295 @ 8
305 @ 8.5
315 @ 9.25
300 @ 8.5
290 @ 8.5

Flat DB Press:
4 x 6 x 90's, 100's, 100's, 100's

Pullovers:
5 x 8 x 85, 85, 95, 95, 95 (6)

JM Press:
4 x 8 x 135

Side Raises:
4 x 10 x 25's

2-15-11 Mesocycle 2/Block 3/Week 1/Lower #1

Starting another volume block, still no belt (will use a belt starting with intensity block after this).

Squat x 2 @ 8-9 w/7% fatigue:
315 @ 6
365 @ 7.5
395 @ 9
395 @ 9
375 @ 8
375 @ 8.5
365 @ 7.5
365 @ 8.5
365 @ 9

Deficit Deads x 2:
405 @ 7
455 @ 9
455 @ 8.5
475 @ 9
425 @ 9

GHR's:
3 x 8 x BW (these were much tougher than usual...perhaps cuz I haven't done them in 2 weeks and I've gained 5 lbs)

Lunges:
3 x 8 x 115 (8 each leg)

Standing Machine Abs:
6 x 12 x 75 (easy as fuck)

Somehow I'm at about 240 lbs, 15% bf or more I'd say.  Will continue eating like I have and won't stop unless I get well past 245 lbs.  After the April 30 meet I'll cut for about 2 months.