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[young_alex]

day 2 - wednesday, october 12, 2011 - max effort lower

box squat v. average
- 225 x 1
- 255 x 1
- 275 x 1
- 295 x MISS I fell backwards.
- 295 x 1 I destroyed it
- 315 x 1, 1 I wanted another attempt to make a true box squat but I ended up scraping less slightly the second time around

Hyperextension/Leg Curl
- 5 x 10 ... best I have for hamstring work

Workout was abbreviated again since I was short on time.

[young_alex]

day 3 - saturday, october 15, 2011 - max effort upper

bench v. cabinet liner
- 255 x 1
- 275 x 1
- 295 x 1 10lb PR
- 305 x MISS ffuuuuu spotter took the bar too soon as I was grinding it out
- 275 x 2

close grip incline
- 135 x 5
- 165 x 5
- 175 x 5, 5 REP PR
- 185 x 3

barbell rows
- 185 x 5
- 205 x 8, 8, 8, 6

skullcrushers
- 3 x 15 x 65-lbs

Bench felt pretty good for the most part. Progress!

[young_alex]

day 4 - sunday, october 16, 2011 - dynamic effort / repetition effort lower / upper

box squat w/ manta
- 4 x 2 x 275 paused
- 4 x 2 x 295 paused

close grip incline
- 135 x 8, 8, 8, 5

dumbbell rows
- 100 x 10, 10, 10

ab roller
- 3 x 10

[young_alex]

day 1 - tuesday, october 18, 2011 - max effort lower

rack 1 pull; pins were setup below knee
- 455 x 3
- 495 x 3 Mimicked body position at this part of the pull as much as I could. Felt strong.
- 545 x 1 @ 9RPE
- 565 x no budge x2
- 545 x 1

good mornings; walked out
- 135 x 10
- 185 x 8, 8, 8
- 225 x 8

hamstring isolateral curl
- plate +10 x 10, 10, 8, 6 slow eccentrics

decline abs
- 5 x 8 x BW +25-lbs

Some ridiculous woman told me to "quiet down" when I was talking with a friend because it "bothers" her during her workout. To give a framework: She was on this rope pulley machine/video game while her "trainer" was yelling awesome tips such as to pull the rope "straight down" [the rope could ONLY be pulled up/down] and not to move the machine "side-to-side" [things tend to move when you pull on them] all the while making sex grunts.

SERIOUS WTF. Oh yeah, her trainer told her to do 40 reps because the program "says so." Fucking awesome.

[young_alex]

day 2 - thursday, october 20, 2011 - dynamic effort upper

paused speed bench
- 4 x 3 x 185 medium
- 4 x 3 x 185 close

one arm grappler presses
- 4 x 10 x plate shoulders wrecked from reverse band benches last saturday

seated cable row
- 160 x 10
- 180 x 10
- 200 x 10
- 220 x 10

incline skullcrushers
- 4 x 10 x 85lbs

face pulls
- 3 x 10 x 65

curls
- 45lb x 10
- 55lb x 5
- 60lb x 3 swole

My days are all screwed up after looking back at my log. I'll fix them next week.

[young_alex]

day 3 - saturday, october 22, 2011 - dynamic effort lower

paused box squats
- 3 x 2 x 275
- 5 x 2 x 295
- 1 x 2 x 315
- 1 x 2 x 315 no box, competition stance

stiff legged
- 4 x 8 x 225

isolateral leg curl
- 5 x 12 x plate

ab wheel
- 3 x 10

Ran out of food and diet went to crap. Oops.

[young_alex]

day 4 - tuesday, october 25, 2011 - max effort upper

School is srs business.

Bench off 4" block
- 275 x 1
- 305 x 1 PR
- 315 x 1 PR smashed it
- 325 x MISS misgrooved

Called it a day.

[young_alex]

day 1 - thursday, october 27, 2011 - max effort lower

free squat
- 275 x 3
- 315 x 1
- 365 x 1 easy
- 405 x 1 pr w/out knee wraps
- 425 x miss lost it in the hole
- 385 x 1 ugly, 1 uglier

good mornings
- 4 x 8 x 225

leg curls
- 2 x 10 x plate
- 2 x 10 x plate + 10
- 1 x 10 x plate + 20

Should have done abs but didn't.

[young_alex]

Day 2 - Monday, October 31, 2011 - dynamic effort bench

Bench v doubled minis
- 4 x 3 x 135 med
- 2 x 3 x 155 close
- 1 x 3 x 155 comp
- 1 x 3 x 175 comp

Incline v singled minis
- 2 x 5 x 95 close/med
- 2 x 105 close/med

One arm grappler presses
- plate x 10
- 3 x 10 x plate +quarter

Seated cable row
- 4 x 10 x 180/200

[young_alex]

day 3 - thursday, november 2, 2011 - squat day

Original plan was to do dynamic effort squatting but Yasin wanted to do a max effort free squat. I got some heavy volume in.

free squat
- 2 x 3 x 275
- 2 x 2 x 325
- 1 x 355 no belt; felt easy

sumo deadlift
- 315 x 3
- 405 x 3

calf raises
- 3 x 10 x plate

Looking back I guess I did not do much. I was planning to do a meet on December 17 but it was moved up to December 10. Won't be in town so can't do the meet!

[young_alex]

day 4 - sunday, october 7, 2011 - max effort upper

School is on blast, training currently on dust...

floor press
- 225 x 3
- 255 x 1
- 275 x 2
- 255 x 3

seated overhead press
- 5 x 5 x 95lbs

To train freely again...

[young_alex]

day 1 - thursday, november 10, 2011 - repetition effort lower

happy early veterans day!

paused box squat
- 5 x 5 x 225
- 1 x 5 x 275

conventional
- 2 x 3 x 315
- 2 x 3 x 365

isolateral leg curl
- plate x 10
- plate +10 x 4 x 10

supersetted with...

neutral grip pullups
- 2 x 10
wide grip pullups
- 2 x 8

roller abs
- 3 x 10

[young_alex]

day 1ish - friday, november 11, 2011 - dynamic effort lower

happy veterans day!

box squat v. light
- 1 x 3 x 185
- 8 x 2 x 225 paused

conventional v. quadded minis
- 6 x 1 x 225 fast

lat pulldowns - I'll do lat work every session now... lats too weak..
- 1 x 10 x 180
- 2 x 5 x 200
- 3 x 10 x 160

Turns out I will be doing the USPA meet on December 10 in Modesto.

[young_alex]

day 2 - sunday, november 13, 2011 - repetition effort upper

flat bench
- 185 x 3, 3 med
- 225 x 5, 5 med
- 225 x 5, 5, 6 close grip

one arm grappler presses
- 4 x 10 x plate

tricep pushdowns
- 5 x 10 x 70

lat rows
- 160 x 10
- 180 x 10, 10, 10, 10

[young_alex]

day 3 - monday, november 14, 2011 - max effort deadlift

conventional
- 405 x 1
- 455 x 1
- 495 x 1
- 525 x 1
- 545 x 1 slowed above knees

lat pulldowns
- 180 x 10, 10, 8

seated cable row
- 200 x 10
- stack x 5, 5
- 200 x 8

lunges on smith machine
- quarter x 10
- plate x 10
- plate + quarter x 10
- 2 plate x 10 glutes sore

Andrew helped me stretch out a cramped glute and now my hip mobility is a thousand times better. Thanks brosef!

[young_alex]

day 4 - thursday, november 16, 2011 - max effort upper

bench v. minis ~50+ lbs at the top
- 185 x 3
- 205 x 1
- 225 x 1
- 245 x miss, miss; misgrooved first, sucked on second
- 185 x 5

close grip incline
- 135 x 8
- 165 x 5, 8

dumbbell rows
- 100 x 15, 15

lat pulldowns
- 180 x 10, 10, 10

rope pushdowns
- 2 x 15 x 80 not enough tricep work but short on time

[young_alex]

day 1 - friday, november 19, 2011 - dynamic effort lower

paused box squats with manta ray
- 4 x 2 x 275
- 4 x 2 x 305
- 2 x 2 x 325 a little slow

good mornings
- 3 x 5 x 185
- 2 x 5 x 225

isolateral leg curls
- 2 x 10 x plate cut it short because left knee began to crackle and ache

lat pulldowns
- 1 x 15 x 140
- 1 x 10 x 160
- 1 x 10 x 180

[young_alex]

Day 2 - Monday, November 21, 2011 - max effort bench

Reverse light band bench (pr = 375)
- 275 x 3
- 315 x 2
- 345 x 1
- 365 x 1 grinder ugh
- 315 x 5

Close grip incline
- 6 x 5 x 165

Skull crushers
- 5 x 10 x 65lb

Cable row
- 3 x 10 x 160

Cut it short - had patient counseling competition.

[young_alex]

Day 3 - Wednesday, November 23, 2011 - max effort lower

free squat
- 315 x 1
- 345 x 1
- 365 x 1
- 385 x 1
- 405 x 1 +reverse light bands (take off ~95-lbs at the bottom of my squat with the setup I have)
- 455 x 1
- 495 x 1
- 525 x miss I have excuses but I won't say them here.

good mornings
- 135 x 10
- 185 x 5 +manta ray
- 4 x 10 x 135

lat pulldowns
- 3 x 10 x 160

hamstring curls
- 3 x 10 x plate +10

Excited for all the work I have to do during break... not.

[young_alex]

day 4 - saturday, november 26, 2011 - dynamic effort upper

Today at Wild Iron....

bench v. 70-lb chains
- 135 x 3 med
- 4 x 3 x 155 med
- 4 x 3 x 155 close
- 2 x 3 x 155 comp grip

one arm grappler press
- 4 x 8 x plate + quarter

seated row
- 2 x 8 x 2 plates lazy lat work day

skull crushers
- 65lbs x 10
- 4 x 10 x 85lbs

decline abs
- 1 x 10 x +10lbs behind head
- 2 x 8 x +25lbs

ab roller
- 2 x 10

Feels great to train at a real gym again!