Wednesday 8/8 ME Deads

Deads have been frustrating me lately and i know it is due to my form and my stubbornness to change things. So I decided to really focus on my form and start building. I have been a "round back" puller which has made me explosive off the floor but has also made me weak at lockout. I really concentrated on keeping my back flat which is allowing me to use more of my hamstrings and glutes. I was please with hwo things went.

Deads: i worked up to a 517 pull, heaviest i have done in a few months and it felt pretty good. i didnt want to push it though since my form was good and since i am slowly tweaking it.

working sets were block pulls 5x5@335...these were a lot tougher than i thought they would be, the next day my back was sore in a great way!

cable rows 4x10@150

pull ups 6x failure
hypers 3x20

strict press 1 set of 10,8,6,5,5

over all i was happy with my deadlift and am looking forward to more pulls!

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August 6th 2012

ME Squat and Bench

warm ups
barx10
135x10
185x6
225x4
add 12" box
275x1
315x1
365x1
390x1
410x1

working sets 5x5@335....5 reps is really tough after doing sets of 1-3 for so long and im glad i have decided to add 5's in again. Conditioning is also getting better.

Hip Sled 3x15@ 4 plates each side...adding these in as some light assistance work to get some more volume in on my legs

leg curl 3x10@80

Bench
worked up to a 3RM of 285..I have changed my grip to be wider and was pretty pleased with 285. The wider grip will be a shorter range of motion but I am definitely slower off the chest so it will take some time to adjust. The longer term benefits will out weight the short term lower weights and slower speeds.

working sets 5x5@265

close grip floor press 4x6-10

skull crushers 3x15@70

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