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AFI82 · 02-13-2009, 12:36 PM

2-12-09
wt 227
Squat
5x40
4x70
3x110
2x140
1x160
5x220 (3) PR

Bench Press
5xclaps
4x110
3x140
1x160
5x200 (3) PR

Deadlift
5x130
3x160
1x200
1x230
5x310 PR
1x310 (just for the fun of it)

Chinups
7xBW
4xBW (2)
3xBW
2xBW

Decline Alternating Sit ups
20xBW (2)
18xBW

Planks
60s front
30s sides/rear

Everything was hella heavy tonight. I've got no power out of the hole when squatting. Is there a different type of squat that I can do to work on this?

It was taking to long to get my bench up past what I knew I was capable of. So I jumped it up 15lbs. Previous best was 5x193, so I was very happy with 200. I can still increase a bit on this, I'm sure.

11-18-08 I was able to deadlift 2x310 and it was incredibly difficult. Tonight, the first few reps flew off the floor. 5th rep was a battle, but that's ok.

02-13-2009, 12:36 PM	#24 (permalink)
AFI82 Senior Member Join Date: Mar 2007 Posts: 489	2-12-09 wt 227 Squat 5x40 4x70 3x110 2x140 1x160 5x220 (3) PR Bench Press 5xclaps 4x110 3x140 1x160 5x200 (3) PR Deadlift 5x130 3x160 1x200 1x230 5x310 PR 1x310 (just for the fun of it) Chinups 7xBW 4xBW (2) 3xBW 2xBW Decline Alternating Sit ups 20xBW (2) 18xBW Planks 60s front 30s sides/rear Everything was hella heavy tonight. I've got no power out of the hole when squatting. Is there a different type of squat that I can do to work on this? It was taking to long to get my bench up past what I knew I was capable of. So I jumped it up 15lbs. Previous best was 5x193, so I was very happy with 200. I can still increase a bit on this, I'm sure. 11-18-08 I was able to deadlift 2x310 and it was incredibly difficult. Tonight, the first few reps flew off the floor. 5th rep was a battle, but that's ok.