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[young_alex]

Day 2 - Thursday, July 7, 2011 - ME LOWER

Free Squats v. 64-lb chain *competition stance
- 275 x 2
- 315 x 1
- 345 x 1
- 365 x 1 @9RPE


- 385 x MISS *i just suck
- 2 x 3 x 315

Pin 4 Pull
- 405 x 3
- 455 x 3
- 495 x 3
- 545 x 2 *grip sucks
- 585 x MISS, MISS *i really suck.

GHR supersetted w/
- 3 x 10 x BW +10-lbs

Spud Abs
- 120 x 10
- 110 x 10, 10

Man, today sucked.

[young_alex]

probably need to learn to wrap my knees better too... i tried the EFS normal knee wraps and i dont like the fabric... its too thin. i prefer my shorter 2m ZRV Pros from APT.

[young_alex]

Day 1 - Saturday, July 9, 2011 - ME BENCH

Raw Bench v. 64-lb chain
- 185 x 1
- 215 x 1
- 235 x 1
- 250 x MISS *FFFFFFFFFUUUUUUUU
- 245 x 1 @ 10RPE PR
- 1 x 3 x 205

Close Grip Decline
- 2 x 5 x 225
- 1 x 5 x 235

Pullups
- 20 x BW @ wide
- 8 x BW @ supinated wide - not so cheater

Decline Ab supersetted w/
- 15, 15, 10 x BW +10-lb

Skullcrushers
- 12 x 80-lb w/ EZ bar
- 10, 10 x 70-lb w/ straight bar

[young_alex]

monday, july 11, 2011 - 7 rimac hill runs

day 1 - tuesday, july 12, 2011 - squat opener

free squat
- 385 x 1, 1, 1 +wraps *marginally high
- 315 x 5 -wraps

GHR
- 2 x 12 x BW +10-lbs
- 10, 15 x BW +25-lbs

Ab Rollers
- 4 x 10
- 1 x 5 +standing up

wednesday, july 13, 2011 - 8 rimac hill runs

--

day 2 - thursday, july 14, 2011 - bench opener

paused bench
- 225 x 3
- 265 x 1, 1, 1 @ 9RPE *tough!
- 275 x 2, 2 +2-board

kroc rows
- 110 x 20 ®
- 110 x 17 (l)
- 120 x 17 (r, l)

ez bar pressdowns
- stack x 10, 10, 10

spud abs
- 5 x 8 x 110

day 3 - friday, july 15, 2011 - deadlift opener

conventional
- 495 x 1 @ 10RPE
- 525 x miss, no budge
- 495 x 1 @ 10 RPE

day 1 - tuesday, july 19, 2011 - bench deload

raw bench
- 185 x 3, 3 *paused 2nd set

kroc rows
- 105 x 20

barbell curls
- 70-lbs x 10

skullcrushers
- 75 x 8, 8

machine spud abs
- 130 x 10
- 140 x 8, 5

[young_alex]

day 2/3 - squat/dead deload

free squat
- 225 x 3, 5, 5 *needed hips to warm up

conventional
- 3 x 5 x 315 *need to remember to drop hips for reps

GHR
- 1 x 15 x BW +10-lbs
- 2 x 5 x BW +25-lbs

Ab Swings
- ridiculous

[young_alex]

monday, july 25, 2011 - 3 x rimac hill sprints @ 10RPE

day 1 - tuesday, july 26, 2011 - max effort squat

free squat
- 275 x 3
- 315 x 1 +belt
- 345 x 1 @ 7RPE
- 385 x1 @ 8RPE +wraps

- 415 x MISS *too deep
- 415 x 1 *hit depth 5-lb PR
- 425 x 1 *marginal apf legal 15-lb PR


that is all.

[young_alex]

day 2 - thursday, july 28, 2011 - max effort bench

raw bench touch and go
- 225 x 2
- 255 x 1 @ 8RPE
- 275 x 1 @ 9.5RPE
- 290 x MISS
- 285 x MISS

don't ask, i'm working on it.

[young_alex]

moved out from san diego... in LA for the week!

@LA FITNESS

day 1 - tuesday, august 2, 2011 - squat reload

box squat *@ parallel
- 3 x 10 x 225 *winded!

conventional
- 5 x 5 x 315

pullups
- 10 @ shoulder-width
- 8 @ neutral
- 3 x 4 @ extra-wide

treadmill x 5min @ steepest incline @ 2mph LOL

[young_alex]

on vacation in Montreal...

last 2 days, i plan on doing these two exercises everyday to bring up my weaknesses (i also plan on upgrading to 100 reps)

light band pull-aparts
- 2 x 25 reps

banded good mornings
- 1 x 50 reps

@ hotel gym

sunday, august 7, 2011 - whatever is available day

wide grip pullups
- 10, 10, 8, 8, 6

hamstring curls
- 4 x 25 x 65-lbs @ right side
- 4 x 30 x 65-lbs @ left side

rolling dumbbell extensions
- 5 x 20 x 25-lbs

[young_alex]

in Toronto currently...

day 2 - wednesday, august 9, 2011 - reload

earlier in the day...

light band pull aparts
- 5 x 20

light band good mornings
- 2 x 50

later in the day...

lat pulldowns
- 5 x 10 x 150

leg extensions
- 3 x 10 x 110

dumbbell press
- 5 x 10 x 45-lbs

feeling fat

[young_alex]

still in Toronto...

day 3 - thursday, august 11, 2011 - lower reload

earlier...

light band pull aparts
- 5 x 20

light band good mornings
- 2 x 50

later...

goblet squats
- 15, 25, 20, 20 x 50-lb dumbbell

light band leg curls
- 5 x 20 @ right
- 5 x 30 @ left

that is all

[young_alex]

@ Wild Iron

day 1 - tuesday, august 16, 2011 - bench day

bench
- 225 x 3
- 275 x 1 +slingshot (large)
- 275 x 3
- 295 x 3 @ 10RPE
- 315 x MISS, MISS *touched too low first time; drifted too far toward face 2nd time
- 275 x 3, 3

close grip paused
- 185 x 5, 5, 3

cable rows
- 5 x 8 x 2 pl + 50-lbs

rolling extensions
- 5 x 10 x 40-lbs

dumbbell curls
- 3 x 10 x 40-lbs

spud abs
- 3 x 10 x 2 pl + 50-lbs

[young_alex]

@ Wild Iron

day 2 - thursday, august 18, 2011 - squat day

tire drag warmup approx 50 feet - 3 trips (forward walking and backward pulling)

cambered bar 14.75" box squat
- 295 x 3
- 325 x 3
- 345 x 3 @10RPE *all PRs... first time movement... swings around like a mofo
- 245 x 5

SSB good mornings
- 4 x 5 x 205
- 1 x 5 x 245 *I probably should have gone heavier...

sled drags
- 4 plates x 5 trips by 50 feet (forward walking and backward pulling)

decline abs
- 2 x 10 x BW +10-lbs
- 1 x 10 x BW +25-lbs

ab roller
- 1 x 10 x BW
- 1 x 3 x standing

prowler push
- 2 plates x 2 trips x 200 feet

[young_alex]

5 hill runs x fremont older (100 yards?) *tough!

[young_alex]

@ Wild Iron

day 3 - saturday, august, 20, 2011 - speed bench

warmup: tire drags - 3 x 50 feet

(paused) bench v. 65-lb chain
- 4 x 3 x 135 @ medium grip
- 4 x 3 x 135 @ close grip

bench
- 205 x 9 @ competition grip *last rep i did not extend my arms evenly

tricep rope extensions on incline
- 4 x 10 x 40-lbs

one arm grappler presses
- plate x 8, 10, 10, 10

t-bar row
- 3 plates x 10
- 4 plates x 5, 5, 5
- 3 plates + quarter x 10

-----

day 4 - sunday, august, 21, 2011 - speed squat

warmup: tire drags x 3 x 50 feet

box squat v. light bands
- 8 x 2 x 185

conventional v. short? bands
- 225 x 3
- 275 x 3
- 315 x 1, 1, 1

GHR
- BW +10-lbs x 10, 10
- BW +15-lbs x 8, 8
- BW +20-lbs x 3

kettlebell side abs
- 4 x 15

reverse hyper
- 15, 15, 10 with whatever was on there

[young_alex]

@ wild iron

day 1 - tuesday, august 23, 2011 - bench day

too late to warmup...

2-board
- 275 x 2 @ 9RPE
- 305 x MISS *AHH misloaded myself...
- 285 x 2 **PR double @ 10RPE
- 225 x 5 paused

4-board
- 275 x 5 @ 10RPE

close grip 2-board
- 225 x 5

raw
- 225 x 3 paused

as you can see, my accessory work was kind of random...

dumbbell rows (assuming bar was 10-lbs)
- 110-lbs x 15, 15, 12

wide grip pullups
- 6, 6, 6 x BW +20-lb chain

skullcrushers
- 65-lb x 10
- 75-lb x 8, 8, 8

dumbbell curls
- 40-lbs x 10, 10, 10

[young_alex]

@ wild iron

day 2 - august, 25, 2011 - good morning day

warmup: tire drag x 50 feet x 3 trips (forward and back)

good mornings @ 41.5" w/ buffalo bar
- 325 x 3
- 355 x 3
- 375 x 2, miss
- 285 x 8

korean back torture (ssb + back raise)
- bar x 10
- bar +20-lbs x 8, 7 *missed last rep on 2nd set

cambered bar box squat
- 165 x 10, 10
- 205 x 10

hanging leg raise
- 4 x 10 **deadstop makes this harder...

sled drag
- 100 feet x 5 plates (forward and back)

[young_alex]

@wi
Warmup: tire drag x 3 trips x 50ft


Day 3 - august 27 2011 - speed bench

Bench v doubled minis
- 4 x 3 x 145 med grip
- 5 x 3 x 145 close grip

Bench
- 210 x 8 comp grip

Seated tricep pushdowns
- 1 x 10 x 30
- 4 x 10 x 40

One arm grappler presses
- 5 x 10 x 45lbs

Pull ups
- 1 x 10 x bw
- 6, 7, 6 x bw +20lb chain

[young_alex]

Forgot...

Sled drag with 4 pl x 2 trips

[young_alex]

@wild iron

Day 4 - august 28, 2011 - speed squat

Warmup: tire drag x 3 trips x 50ft

14.25" box squat v chain
- 6 x 2 x 185 +65lb
- 2 x 2 x 225 +65lb
- 2 x 2 x 225 +80lb

Conventional v quaffed minis
- 225 x 1
- 275 x 1
- 315 x 1
- 365 x 1
- 405 x 1, 1 *pr!

GHR
- 4 x 10 x bw

Reverse Hyper
- 2 x 10 x 4 35lbs

Prowler
- 100ft x 1plate

Great session today.