7.30.13

Rest day.

Worked late.

7.29.13

Rest Day.

Working on the studio upfit for Steele Structured Fitness

7.28.13

5/3/1 C7W4 Deload Week

Back Squat: 3x5 180-225-270

Front Squat: 3x5 140-176-210

Back Squat: 2x10 220

Lunges: 3x12 @110

Pull Ups: 16-10-9-9-8

7.27.13

Rest Day

7.26.13

5/3/1 C7W3: 5-3-1+

Bench: 250-285-315 (x2, had more held in for joker set)
Joker single: 340# (1RM PR, sent up fast and felt good)
350# Failed, did not keep tight on way down.

2x5 @250#
2x10@185#

Rows:
3x5 @195
3x12 @115

Squats: worked up to 2x5 paused at 225.  (I am going to try to squat light 4 or so days a week, for a little added full body workout and hopefully to help boost metabolism to help make 198)

Dumbbell Pull Overs: 2x12 @85 (May be sore tomorrow)

Dipos: 16-10-9-9-8

M/F/S/T: 2/2/2/4 Posterior chain a little tight, mainly hamstrings.  Other than that I have been feeling great the last few weeks.  I think some can be attributed to the huge dinners with lots of protein and fat I have been eating.

7.25.13

Power Snatch:
3-3-2-2-1-1-1
110-132-143-155-166-176-187

Power Cleane:
3-3-2-2-1-1
176-199-209-220-242-242

Row/Abmats: 500/50-400/40-300/30-200/20-100-10   12:32

7.24.13

5/3/1 C7W3 5-3-1+
Deadlifts: 400-455-505 (x2, 2RM PR, RPE 8)

RDLs:
3x5: 308.5- 242.5 (x2)
2x12 @110

GMs: 2x12 @110

Pull ups (supersetted with 10 tire flips): 16-10-9-9-8

M/F/S/T = 2/2/3/3 felt really good today, my hamstrings were a little sore from squats but warmed up pretty good.

7.23.13

Rest Day.

7.22.13

5/3/1 C7W3

Press: 132-179-163 (x3 RPE 9) (kinda got mixed up on weights here...damn kilos)
2x12 @88#

Power Clean and Push Press:
5x3: 198-220(x4)

Bench:
4x3:  155(x2)-175(x2) (Slow descent, explode off the chest)
4x5: 225(x2)-250-275 (I felt good so why not the extra volume)

Pull-ups: 16-10-9-9-8

M/F/S/T: 2/2/5/5 (sore and tight in my legs, but did not really affect my workout.  I think the third set of 10 squats on Sunday is what made me sore...maybe I will stick to 2 sets and then another accessory)

7.21.13

5/3/1 C7W3 5-3-1

Back Squat: 335 - 380 - 425 (x2, PR Double) (RPE of 9)

Front Squat: 264 - 300 - 341.5 (1RM PR) (RPE 8) ( I did the set of one before the 3 set, I messed up in loading.)

Back Squats (no belt, no bounce) 3x10 @220

M/F/S/T = 6/5/2/2.  My legs felt good, body felt a little fatigued from being in the sun, mind did not feel strong today...very happy to end with PRs on each;

7.19.12

5/3/1 C7W2 3x3

Bench: 235-265-300 

Joker set: Triple @315 (3RM PR)

First set last: 2x5 @235  (went for some extra volume because bench felt great)

Rows: 5x5@185#

Pulls and Dips: 15-10-9-8-8

7.18.13

Rest Day.

Had ASCE Young Member event.

7.17.13

C7W2 3-3-3+

Deads:  380 - 425 - 480 (3RM PR, RPE 8)

Deads felt really good, usually the 3s are my hardest.  I think carb backloading last night and taking an extra breath or two between reps is what really helped.  I have nearly blacked out on my last few 3RMs.


RDLs:
3x5 @242
2x10@ 155

Took the RDLs slower this week at a lower weight.

Pull-ups: 15-10-9-8-8
Supersetted with 10 tire flips each set.

M/F/S/T : 5/2/2/4

I am going to start putting my Mood/Fatigue/Soreness/Tightness on my blog in regards to how I feel at the start of training to allow me to track my progress more.  It will be on a scale from 1-10 with 1/1/1 meaning I feel awesome and 10/10/10 meaning I feel like complete shit.  I will also start listing my RPE (rate of perceived exertion) on my heavy lifts.


10-Point RPE Scale for Strength Training

Rating

Definition

10
Lifting to concentric failure under the conditions of an extreme level of physiological excitement (usually only possible during a competition setting). The last rep will probably move very slowly and take up to 5 seconds.

9
Pushing to concentric failure where the last rep duration is much longer than other reps and form may degrade slightly.

8
Pushing to just short of concentric failure. The last rep may slow just a little but form should remain similar from the first rep to the last. If pushing to failure you would be able to do 1 or possibly 2 more repetitions.

7
Leaving 2-3 reps in reserve after completing the final rep. The last rep is still easy and is not very taxing.

6
More of a recovery training level. Could do several more reps if desired.

5-1
Warm-up level of exertion. Should only serve to prepare you for more intense exercise.

7.16.13

Rest day.

7.15.13

C7W2
Press 3x3
123-141-158 (x5)

Push Press: 5x5 176(x2)-187.2(x3)

Bench 4x3 135-155(x3)
supersetted with 4x12 rows at 110#

7.14.13

C7W2 3x3

Backsquat: 313-357-402 (3RM PR)

Wanted 5 on my last set, but second rep came way forward and took

a lot out of me.  After watching the bar speed on the video I am glad I 

got 3. 

Front Squat: 246-281-316.8 (3RM PR)

BS: 2x10 @220#

Step-ups: 2x20 @110

7.13.13

C7W1 3x5
Bench:
215-250-285
Joker Set 2x300

2x10 @185

Pendlay Rows: 5x5 @185

Pull ups then dips
15-10-9-8-8

7.12.13

Rest Day

7.11.13

C7W1

Deadlifts: 3x5 346-400-452 (3RM PR)

Deads for the day. 

RDLs 5x5 @298#

GMs 3x10 @110#

7.10.13

Rest day.

7.9.13

Power Cleans 12x2 EMOM @220

then...

Row/Abmats: 500/50-400/40-300/30-200/20-100-10 : 12:34

7.8.13

C7W1
Press: 3x5: 115-132-149

Clean + Push Press : 3-3-2-2-2-1
176-187-198-209-220-231

Bench: 7x3 132-155(x3)-175(x3)

5x12 rows @110

7.7.13

C7W1 3x5

Back Squat:  290 - 335 - 380

Front Squat: 228 - 264 - 300

Back Squat: 2x10 @220 (No belt, no bounce)

Pull-ups: 15-10-9-8-8

7.6.13

C6W3
Bench: 5-3-1+
250-285-315(x2)

3x10@175#

Dips: 15-12-9-8-6-5-4-3-2-1

7.5.13

Rest Day.

Worked on the house all day, redid the entire closet.

7.4.13

Rest Day

7.3.13

C6W3

Deadlifts: 5-3-1+

395-445-495 (x2, PR double)

Joe was standing right in front of the camera on my first set

Rows: 5x5 @176

GMs: 4x8 @132

Pull Ups: 15-10-9-8-8

7.2.13

Rest Day.

Getting ready for deads tomorrow!

7.1.13

Press:
10@88
4x5: 110-132-155

Push Press: 5x2: 176-198-220-220-220

Bench: 10x3 (slow down and then speed off chest): 135-155(x3)-175(x3)-195(x3)
Supersetted with: Rows 5x10 @110 and pullups 5x8

ring dips / Curls 88# / deficit push ups
10-8-6-5-4-3-2-1....DAT PUMP

6.30.13

5/3/1 C6W3 5-3-1+

Back Squat: 330-370-415(x2, PR Double)

Backsquats for today.  Happy about 415 for 2 after first two sets

felt heavy, but wish I would have pushed for the triple a little more.

Front Squat: 260-290-325

Frontsquats felt pretty good, I have dropped my training max

for this cycle.  I really am able to force my knees out on FS.

Back Squat (No bounce or belt): 2x10 @220
Front Squat (No bounce or belt): 2x10 @176.2

Pull Ups: 14-10-8-8-8

Plank: 40 on / 20 off x5

6.29.13

5/3/1 C6W2

Bench:
overwarm up singles: 250-275-295-315(f)

3x3: 235-265-300

Worked on some dumbbell press and flys...my olympic plate loaded dumbbells suck.

Pendlay RowsL
3x5 @198.2
3x12 @110

6.28.13

Rest Day.

Dosher in town so pushed back benching until Saturday.