Squat and Pull Day

Last week of this mini cycle and we went after it, squat and pull-wise. Everyone has a purpose right now and anything less then a PR just isn’t acceptable. Very cool atmosphere to train in! As FJ, and BO went before me, they both pushed it to the limit and when it was my set, it was only fitting for me to go for a one-rep PR plus five pounds on top.

Squat

Elite Heavy Sleeves

  • 135 x 5
  • 225 x 3
  • 315 x 2
  • 405 x 1
  • 525 x 1

Added Wraps

  • 650 x 6 - PR

Video of 650 for 6

Deadlift

  • 245 x 3
  • 335 x 2
  • 425 x 1
  • 515 x 1
  • 655 x 6 - PR

Video of 655 for 6

Glute Hams with Bar on Back

  • 3 sets of 8

Leg Press

  • 2 sets with 4 plates per side

Hanging Leg Raises

  • 3 sets of 20

DONE

Really happy with today’s workout. Even more happy with the attitude of the group and the fact that we're all in this training cycle for only one reason…to get better. To top it all off the RAVENS won! I picked up a 30-pack and wings, made my way to the man cave and it was a good day of football watching. I love chicken wings. If I was at a bar and the last wing hit the floor…I wouldn’t eat it, but I would really think about it. Next week is a deload day then it's five weeks out. I just need to stay in one piece and good things will happen.

Another great workout! It has been a year and one week since I tore my bicep tendon and I’m all but back to where I was before injury. Still pain, but nothing 1000mg of Naproxen and a handful of Icy Hot can't fix. Deload week is finally here next week and I’m pumped to do nothing but rest. I'll come into the gym, of course, but the only thing I'll work on is jokes for skinny legs, bad matching outfits and pretty much anything including Vaseline and Big John. Basically all the material given to me each week by my workout buds about themselves.

Warm Up

Indian Clubs

  • stretching and five pound plate raises in all directions for 10 reps each

2-Board

  • 135 for 5
  • 225 for 3
  • 315 for 2
  • 405 for 1
  • 495 for 1
  • 550 for 1

Video of 550 2-board

This went up well, but at this point I don’t see the need to handle much more than this, as my goal for the meet is 500 pounds.

Bench

  • 135 x 5
  • 225 x 3
  • 315 x 2
  • 405 x 1
  • 495 x 1

Video of 495 for 1

I wanted to tire myself out, then go for five plates tonight. This is a good indicator of my strength and conditioning for the meet. This wasn’t a smoke show, but a good confidence booster that I completed 495 pounds as a second exercise.

Foam Press

  • 405 x 1

I wanted to drop down and hit this for 8-10, but after the first rep I bagged it. My shoulder tightened up and I don’t need to push things. This lesson has already been learned!

Flat Tate press

  • 25's x 8
  • 50's x 8
  • 70's x 8
  • 95's x 8

Video of 95's for 8

Upright Rows

  • 95 x 8
  • 135 x 8
  • 185 x 8

Video of 185 for 8

DONE

Things are in the right direction and it's time for more ICE.