[Freeman102010]

some more thoughts:

today I have DOMS in my legs and just a little fatuige feeling in my back and bicepts.

Next Deadlift day I must bring my camera to check form. feels like I'm doing more squatting then DLing

[Freeman102010]

So after a month of messed up scedualing somehow i squated a PR yesterday:

5 min bike

barx 15
135 x 10
225 x 5
315 x 3
365 x 1 (PR)
370 x 1 now this would be a PR but I raised the 'safety bars' up so I didn't go ATG.
370 x 1 PR - put the bars back down. ATG PR
345 x 3
315 x 3
225 x 5
135 x 10

10 min of rowing.

[Freeman102010]

after yesterday's awesomeness a bunch of fail today.

10 min of biking

Bench Press:
bar x 10
135 x 10
185 x 5
205 x 5 x 2
210 x 5
205 x 2 failed and no spotter. nobody close by. Almost died. lesson learned. managed to get it on the bottom pins and not die. Thank you Jesus.

press
bar x 20
95 x 5
push press
135 x 5
140 x 5 x 2
135 x 4 last rep to try to make it 5 i clipped my chin. didn't kill me but totally screwed up. full o' fail today.

dips @ bw (gotta get a belt)
10 x 5

incline flys (i know, i know)
30 lb db x 10 x 2
35 x 10 x 2

tricept push up (behind the head)
50 lb x 10 x 2
60 x 10 x 2

[Freeman102010]

Tuesday:

45 min of moving big bricks around my yard for 45 min and a 30 min walk to the corner store.

Tonight:

5 min warmup on bike
SLDL with barx 15
DL
bar x 15
135 x 10
225 x 10
315 x 5
345 x 3 (just way too much for 5. couldn't get a fourth off the ground)
325 x 5
325 x 5
315 x 4 (just couldn't get 5)

bunch of power cleans w/ bumper plates
111 x ???

September Conditioning challenge
111 x 34 = 3885lbs moved

bunch of wide grip chings
buch of cleans with 94.5 lbs

Sept challenge again
94.5 x 28 = 2646

[Freeman102010]

Saturday:

Digging a ditch for about 1.5 hours and another 3 hours of putting up vynal siding on the house.

Tonight:

7 min warmup on bike.

back squats

bar x a lot
dynamic stretching
135 x 10
still felt stiff in the shoulders
shoulder dislocates.
225x5
315x5
335x5
325x5
320x5
315x5

Cleans:
95 x 15 x 4

Dips (@BW) x 15 x 3
@ BW x 10

abwheel roll outs from knees x 15 x 4

35lb plate 'cross over' things

[Freeman102010]

45 min of digging a trench, beats the treadmill.

[Freeman102010]

trying to work up to a good PR attempt next week:

SQUAT:
Bar x 10
135 x 5
225 x 5
285 x 3
315 x 3
345 x 3 x 3
320 x 3 x 3 (last set was uber shifty, nearly lost in on the first day down)
315 x 3
225 x 3
135 x 10

Maintnence benching:
50lb dumb bell x 10
70lb x 5
80lb x 5 x 4

Chin Ups @ bw
x 5
x 5
x 5 (started to cheat on the third set)
x 5 (cheate on all of them)
x1 it was a wide grip chinny and I had nothing left...

[Freeman102010]

no time for gym but at least I've been active.

Saturday:
10 hours of landscaping (4 of those hours was shoveling fill into a wheelbarrow and pushing it about 75 feet.

Sunday 2 more hours of shoveling

Today: 2 hours of trying to move around patio stones that weight about 100lb (rough guess).

New plan: if I feel relaxed and good on Wednesday I will try to set and record my squat PR. If not, Friday.

[Freeman102010]

1hour + mowing and whipper snippering the lawn

gymtime:

squats:
Bar x a lot
135 x 10
225 x 5
315 x 3
335 x 1
380 x 1 (vid to follow) PR
390 x 1 PR - AND I DIDN"T RECORD IT!!! I PUSHED THE WRONG BUTTON!!! I'M AN IDIOT

sooo... a rest...
390 x 1 (vid to follow, youtube is down)
now this wasn't as deep as I would want it but it should be deep enough for the comp

320 x 5
315 x 5
225 x 5

DL w/ 35s (trying to work on getting it off the ground)

bar x a lot
115 x 5
185 x 5
265 x 5
315 x 3 x 3

this was a lot harder than I thought it would be. vid of last set to follow.

[Freeman102010]

380 squat:



390 squat



DL form check with 35s: