Low Bar Back Squat
- 45lbs: 20
- 137.5lbs: 5
- 227.5lbs: 5
- 317.5lbs: 2
Overhead Press
- 45lbs: 10
- 72.5lbs: 5
- 97.5lbs: 5
- 137.5lbs: 3
Archives For overhead press
Low Bar Back Squat
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 277.5lbs: 5,5
Overhead Press
- 45lbs: 10
- 72.5lbs: 5
- 97.5lbs: 5
- 137.5lbs: 3
- 187.5lbs: 2
- 207.5lbs: 3
- 187.5lbs: 5
Neck Extension
- 15lbs: 30
- 25lbs: 20
- 40lbs: 20
- 71lbs: 20
Neck Flexion
- 15lbs: 30
- 25lbs: 20
- 40lbs: 20
- 71lbs: 20
Neck Side Flexion (Left)
- 15lbs: 30
- 25lbs: 20
- 40lbs: 10
Neck Side Flexion (Right)
- 15lbs: 30
- 25lbs: 20
- 40lbs: 10
Notes
- Giant sets
- Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
- Performed all exercises standing
L-Sit Pull Ups
- Bodyweight (200lbs): 8
L-Sit Chin Ups
- Bodyweight (200lbs): 8,8
I've had low back pain since last week. Discovered if I tense my abs really hard during the squat, I feel no pain in my back at all. Sweet!
Low Bar Back Squat
Warmup
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 5
- 317.5lbs: 2
- 367.5lbs: 1
- 407.5lbs: 1
- 442.5lbs: X
Main Sets
- 407.5lbs: 3,2
- Failed on 3rd rep, second set
- 367.5lbs: 5,5
Bench Press
Note: Preparing for a powerlifting meet on May 12, 2012, so I'm practicing my bench press instead of the regularly scheduled overhead press.
Warm Up
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 2
Main Set
- 285lbs: 3,3,3,3,3
- Paused bench on the first rep, then touch & go on the remaining reps.
Obliques are super sore from doing barbell side bends a few days ago. I was doing barbell side bends like Lu Xiaojun (from the Chinese weightlifting team) but with a lot less weight.
Experimented with 45lbs, then 52.5lbs for 20 reps. Maybe it was a little too much to try out a new exercise. Nonetheless, hit a couple of PR's today:
Jump Rope
2 minutes.
- Going to start adding these in as a general warmup at the beginning ofmy workouts.
- Haven't skipped in so long so I'm really feeling the lactic acid in my calves!
Low Bar Back Squat
Warm Up
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 367.5lbs: 1
- 407.5lbs: 1
- 442.5lbs: 1
Main Sets
- 477.5lbs: 1
- 397.5lbs: 5
Overhead Press
Warm Up
- 45lbs: 10
- 72.5lbs: 5
- 97.5lbs: 5
- 137.5lbs: 3
- 187.5lbs: 2
- 207.5lbs: 1
Main Sets
- 230lbs: 1,1,X
- Performed a push press after 2nd set, first rep (so it was an OHP for rep 1, then push press for rep 2).
- Failed 3rd set
- 215lbs: 2
Deadlift (Double Overhand Hook Grip)
Warmup
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 407.5lbs: 1
Main Sets
- 480lbs: X
- Low back feels sore, and ran out of steam. Cutting my deadlifts for this week so I have more time to recover for next week.
Barbell Hip Thrust
- 137.5lbs: 5,5,5
- Placed a pair of Fat Gripz in the middle of the bar for padding.
Low Bar Back Squat
Warmup
- 45lbs: 12
- 137.5lbs: 5
- 227.5lbs: 5
- 317.5lbs: 2
- 367.5lbs: 1
- 407.5lbs: 1
- 440lbs: 1
Main Sets
- 357.5lbs: 5,5,5,5,5
Overhead Press
Warm Up
- 45lbs: 10
- 72.5lbs: 5
- 97.5lbs: 5
- 137.5lbs: 3
- 167.5bs: 2
Main Set
- 195lbs: 3,3,3,3,3,3,3,3,3,4
- Picked up the bar from the ground prior to pressing, so that’s 10 power cleans (or a power reverse curl?)
- Wore my Schiek contoured belt instead of the Inzer Forever belt
Good Mornings
Chaos training.
Warm Up
- 45lbs: 10
- 97.5lbs: 5
- 137.5lbs: 5
Main Sets
- 187.5lbs: 5,5,5
