[fearfactory]

^ that is a damn nice thing to say Zop

[fearfactory]

8-4-08

Loading/Volume Phase
Week 1 Day 1
Squat 5 244
5 244
5 244
5 244
5 244
Bench 5 149
5 161
5 172
5 184
5 196
Clean 5 137
5 148
5 158
5 169
5 180
Assistance:
2 Sets of Good Mornings- just the bar. 1st time doing these & my hamstrings are sore!

4 Sets of 10 Weighted incline Situps - bw+10

[fearfactory]

Loading/Volume Phase
Week 1 Day 2


Squat 5 220
5 220
5 220
5 220
5 220

Deadlift 5 300
5 300
5 300
5 300
5 300

OHP 5 126
5 126
5 126
5 126
5 126

assistance:
8x3 pullups
3x10xbw incline situps

notes:
my hammies are STILL sore from Monday's Good Mornings (only used a naked bar)

[fearfactory]

double post

[fearfactory]

Squat 5 201
5 216
5 232
5 248
5 264
Bench 5 181
5 181
5 181
5 181
5 181
Clean 5 167
5 167
5 167
5 167
5 167

Assistance
3 Sets of Barbell Curls 95# x 8 reps
3 Sets of close grip bench 155 x 8 reps

[fearfactory]

Squat 5 275
5 275
5 275
5 275
5 275

Bench 5 170
5 180
5 195
5 205
5 220

Clean 5 155
5 165
5 180
5 190
5 205


assistance
3x10xbw+10 incline situps
1x3xbw pullups (only 1 set, elbows hurt)
good mornings - forgot to do these, thought I was supposed to do pullups! I'll get them tonight.

[fearfactory]

week 2 day 2

Squat
5x245
5x245
5x245
5x245
5x245

Deadlift
5x335
5x335
5x335
5x335
5x335

OHP
5x140
5x140
5x140
5x140
5x140

assistance
8x3xbw pullups
3x10xbw incline situps

notes-
I did not do my GM's last night. Finished the deads and squats within 30 minutes.

[fearfactory]

Loading/Volume Week 2 Day 3 (from 8-15-08)

Squat
5x225
5x245
5x260
5x280
5x295

Bench
5x5x225

Clean
5x5x185

notes - I was scheduled to bench 205, but skipped ahead to 225. concentrated on using long pauses. my squats are feeling a bit weak. skipped assistance exercises (curls and tris).

[fearfactory]

Loading/Volume Phase Week 3 Day 1
8-18-08
Squats
305
305
305
305
305

Bench
185
200
215
230
245


Clean
170
185
200
215
225

assistance
4x10xbw+10 incline situps
skipped GM's again

[fearfactory]

8-21-08 (this should have been done 8-20 and my schedule is now thrown off)

Loading/Volume Phase Week 3 Day 2

Squats
5x5x265 (bar speed wasn't as fast as I'd have liked)

Deads
5x5x375

OHP
5x5x155

accessories:
4x3xbw pullups *sigh*
3x10xbw incline situps

notes: generally an easy workout. elbows are still sore and preventing pullup volume. I plan to squat when I get off work tomorrow, bench and clean on Sunday and get back into my normal routing Monday (*crosses fingers*).

an aside: I've been offered a position as assistant varsity wrestling coach at a local high school. I can't imagine how I'd fit this into my schedule, but it is something I'd like to do long term. Hopefully, I can turn this down and manage to maybe become the freshmen head coach (as both varsity assistant and freshmen coach recently took jobs at a different school) next term...have to see how this turns out.