Day 83

Rack pulls against short bands, I just took a 3" block out from the speed pulls I did last week. so the bar height is around 12"
bar x 3
135 x 3
225 x 2
315 x 2
405 x 2
475 x 2(this felt just right, very heavy at the top)

The thing I like about deadlifting against bands is that it doesn't wear my out like standard deadlifts do.  I am strong off the floor, I need the work at the top, the bands give me that.

Bench
bar x warmup
145 x warmup
235 x 3
285 x 1
305 x 1,1,1  (long pauses, all commands, still feeling light, but taking my time, still getting pec twinges every now and then, injury free and stronger is the goal)

barbell rows
255 x 5 x 3

all I had time for, gonna rest hard this weekend

Day 82

Broke a pipe under the house trying to be super dad and set up the slip and slide...  Today was just a terrible day...  We went out to eat as a family, oh boy, glad to have this day behind me...

Day 81

Log Press
empty x 10
155 x 3
205 x 2
225 x 1
250 x 3 (went for 4 bur I was happy with 3 I just held it too long and "thought I can get another one", this felt light, almost went heavier, but I'm more concerned about getting my #s in, going for a PR next week 275 to 280)

overhead squats
broomstick x 5
bar x 5
115 x 3
135 x 3
155 x 3

Front Squat
205 x 5,5 (my wrists have been bothering me so I did these Zombie style with arms straight out in front, this was a deload week)

curls w/ empty bar 3 sets ~20 or so

Day 80

Nice long nap, more sore than usual, feeling the squats from yesterday. Going to take it light tomorrow after I hopefully get my numbers on log press.

Day 79

16.5" box squat
Bar x 5
135 x 3
225 x 3
315 x 2
405 x 2 x 6

Deadlift
315 x 5 singles
405 x 5 singles

Bench
Bar x 5 singles
135 x something
235 x 3 x 6 all contest reps

2 board press, narrow grip 225 x 10

Day 78

Church, Lunch, Nap, Some light yard cleanup.  Now it's bedtime, looking forward to the gym tomorrow. 

Day 77

Swimming pool party with the girl for her 5th birthday. That was a workout in and of itself. What and exhausting, but good, day. Nice long nap this afternoon. 

Day 76

Deadlift against average short bands from a slight deficit
bar x 5
135 x 3
225 x 2
315 x 2 x 5

Bench (contest rules, super strict, commands and everything)
bar x 5 x 2
135 x 5 x 2
185 x 2 x 2
225 x 2 x 2
280 x 1
290 x 1
300 x 1 (very easy, light and fast, full 1 count motionless on the chest,
fiddled around with my grip, I'm thinking ring finger on rings right now, it may go full width, still just getting warmed up, haven't done bench training in a long time.)

DB rows
95's x 12 x 3

band pushdowns x 15 x 3

shrugs 315 x 20, 405 x 20

Day 75

Got a big nap in after we went to a farm to ride a horse and play for my girl's birthday. Great family day. It was good for the soul.

Day 74

Log Press clean once
empty x 10
155 x 5
205 x 5
230 x 5

Front Squat
165 x 3
205 x 2
235 x 1
285 x 1
300 x 1
315 x 1

Lat pulldown
208 x 8 x 4

Barbell Row
235 x 5 x 4

3 sets of db curls

This was a great workout, just feeling good.

Day 73

Went and picked out a "Big Girl Bed" for the little one.  Nothing will make days, weeks, and years fly by like watching your child grow up.  Today was a good day, no training.

Day 72

Well, I've decided to train for a USAPL meet in Atlanta in December just to give me something to train for and to, you know, try and get stronger. So today was kind of a test day for the squat, bench and deadlift.

Bench Press
Bar x 2 or 3 sets
135 x 4 x 2
185 x 3 x 2
225 x 1 x 2
250 x 1
275 x 1 x 5
;These were all pretty strict, I'm having to figure out my hand placement, I can't go super wide like I used to so pinky on the ring is about right for me, tried to get a good arche, full motionless pause on the chest for a 1 Mississppi count, and then at the top I hold it for a couple of seconds and conciously think "rack".  I'm going to do plenty of accessory work in the future, but honestly, being smart right now and getting into a groove is the main goal. I hate bench pressing...

Squat
bar x 3
135 x 3
225 x 1
315 x 1
405 x 1 x 2
All were unnecissarily deep, again tried to think through the commands as i lifted, I'm gonna put signs up in front of the squat rack that say "WAIT FOR THE COMMAND"

Deadlift
315 x 2
405 x 2
500 x 1
530 x 1
All with a hook grip. The alternating grip changes my pull too much, if my hookgrip gets too painful/weak into the 600lb range I may go with it, but except for the red swollen thumbs after training yesterday, I might as well have been using straps, I was locked. These were good easy pulls, nothing too heavy. Good starting point.

Day 71

Took the long drive back down I85 this afternoon, hated to leave, but the real world is calling.  Back to the grind tomorrow.

Day 70

Went for a family swim and threw the kids around the pool  and had a good time, ate two steaks and time for bed. It's nice to rest.

Day 69

Slept in, ate a ton, took a nap and just hanging out with family. So far it has been great, now for some more much needed sleep, night night!

Day 68

Took the long drive up to Charlotte with my family to visit my sister for a few days. Gonna try and get some rest and recover for next week. 

Day 67

Overhead squats
Broomstick x whatever
Bar x 5
95 x 2
115 x 2
135 x 1
165 x fail, fail, fail (very discouraging)

Front squat
235 x 2
250 x 2
275 x 2
300 x 2

Deadlift 15" against short bands
Bar x 3
135 x 3
225 x 3
315 x 2
405 x 2
455 x 2

Day 66

Got in bed on time last night, and I'm better for it. Still got alot of catching up to do in the recovery department, but it is a start.

Day 65

My poor attention to sleep has finally caught up with me. I've been on call at the hospital all weekend and walking into the gym I was literally dizzy from fatigue, so I decided to punch the clock and do a little nothing workout.

Floor Press
bar x a lot (even this felt heavy)
135 x 8,8
201 x 5
251 x 3 x 5

DB flyes 40 x 8 x 3

close grip pulldowns
198 x 8 x 3

One thing that is most easily neglected is sleep and being disciplined about getting in bed on time is one thing that I have got to work on.  So it's 9pm bedtime for me from now on. 

Day 64

Got a good long nap in after church, did a few chores this afternoon, feeling rested for tomorrow.

Day 63

Got to go see Batman with my lovely bride, busy day, but it was good.

Day 62

Seated overhead lockouts (bar about top of head)
135 x 5,5
155 x 3
185 x 2
195 x 2
205 x 2
215 x 2,1,1,1

RDL
135 x 5
225 x 5
325 x 5
379 x 5
430 x 5

Standing calf raise
225 x 15

Narrow Grip Pulldown
208 x 5 x 3

240lb stone 5 singles no tacky
these felt good and light, had lots of  pop. Ran out of time, had to stop here

Day 61

I honestly don't know what I did...  I just know I'm tired.

Day 60

Overhead Squat
broomstick x 5
bar x 3
95 x 3
115 x 2
135 x 1
155 x 1
185 x plenty of strength, lost it to the front on the way up

Front Squat
205 x 2
255 x 2
285 x 6 singles (rock bottom)

Barbell Rows
255 x 5 x 3

3 sets tricep stuff

When I got home did 65lbs. x 15 x 3 of barbell curls. Trying to use this as sort of "prehab" and get them acclimated for future endeavors.

Day 59

Got a short nap in, not sore at all from the previous workout. Went to Sports Academy to try on Adidas Sambas so I could get an idea on how their weightlifting shoe would fit/power trainer would fit.  I am a true 13. Hopefully I can get those ordered from rogue in a few days.

Day 58

Barbell Strict Press
bar x warmup
115 x 5,5
185 x 2 x 10

Squat to 18" box
225 x 3
315 x 3
405 x 2 x 5

Pull downs
198 x 8 x 3

Day 57

Took the long drive up I65/85 today back home. Thankfully the little lady went to sleep and we were able to make good time.  I'm so tired I could sleep for days. I think I'm more tired than when I left for "vacation".  Going back to work tomorrow. I could have a panic attack about that...

Day 56

Last full day at the beach.  Met some extended family for lunch. Then things went to crap from there.  Murphy's Law doubles on vacation. Oh Well, could be worse, I could be at work.

Day 55

Walked out on the Gulf State Park pier this evening and saw all the huge fish people were catching.  It made me realize I don't eat enough fish. Great protein source. Spent some good time on the beach, even though the algae and seaweed made it as though your were swimming in turnip greens.

Day 54

More of the same today. Swimming, more swimming, family fun and lots of food. Night Night.

Day 53

Drove to Orange Beach this morning. At some good seafood tonight, gonna relax for a few days and enjoy some family time.