Vacation is over - Page 25

pjb923 · 08-12-2009, 07:12 PM

Tonight's workout

DB Bench Press
50's x 10
75's x 8
100's x 8
120's x 3
85's x 12
85's x 8

Seated Row
100 x 10
160 x 10
200 x 10
250 x 5
160 x 12 x 2 sets

I finished with 5000m on the rower. I started out steady and switched to 30 second intervals about half way through. I tried to keep my pace around 1:45 during the intervals and dropped back to 2:30 for the rest intervals. Total time 22:49.

soonermark99 · 08-12-2009, 07:38 PM

3 reps at 120, great job!

pjb923 · 08-14-2009, 07:28 PM

Thanks Mark. I was very happy with 3 reps.

Hatch Squat: Week 4, day 2

Back Squat
135 x 8
225 x 5
275 x 8
295 x 8
315 x 8
335 x 8

Front Squat
225x 5
235 x 5
255 x 5 x 2 sets

That's it. No time or energy for anything after those squats.

pjb923 · 08-17-2009, 07:37 PM

More squats... What else is new?

Hatch Squat: Week 5, day 1

Back Squat
135 x 5
225 x 5
275 x 8
315 x 6
355 x 4
375 x 4

Front Squat
255x 5
295 x 4
310 x 3
330 x 3

Leg Curl
100 x 10
200 x 15
200 x 12 x 2 sets

Amazing workout tonight. The lower reps were nice for a change and didn't quite sap me of all my energy like the last few workouts did. Front squats were a bitch. I had to fight with everything I had to not lose tightness and cave forward.

The last set of both front and back squats were rep PR's. This program is really pushing me to my limits.

pjb923 · 08-19-2009, 07:42 PM

Thanks again guys. I'm really psyched that I'm consistently hitting my numbers on this program.

Tonight was not quite as exciting.

DB Bench Press
50's x 10
75's x 10
100's x 10

1 Arm Row
75 x 15
85 x 15
85 x 12

Chest Supported Row
45 x 10
90 x 10 x 2 sets

Hang Power Clean
95 x 5
135 x 5 x 3 sets

Rowing:
500m in 1:42 followed by 2000m in 8:51.

Squat Rack · 08-23-2009, 10:40 AM

Looks like the program is really working out great for you! I look forward to one day being able to actually pick up a 100lb DB, let alone bench press it for 10 reps!!

pjb923 · 08-31-2009, 07:13 PM

Quote:

Originally Posted by Squat Rack

Looks like the program is really working out great for you! I look forward to one day being able to actually pick up a 100lb DB, let alone bench press it for 10 reps!!

Thanks man. Getting the 100's for the first time was a big milestone for me. Keep it up and you will get there.

pjb923 · 08-31-2009, 07:17 PM

Finally some workouts. I was on vacation last week and did not make it to the gym once. I thought about it, but it never happened.

I made it to the gym on Saturday after we got home and did a scaled down version of my last squat workout as a way to easy myself back into this program. I considered going back a week and picking up from there, but when I got to the gym tonight and just picked up right where I left off and completed my next scheduled workout.

Hatch Squat, Week 6, day 1

Back Squat
135 x 5
225 x 3
295 x 6
335 x 6
375 x 3
395 x 2

Front Squat
235 x 5
275 x 5
295 x 5 x 2 sets

Lying Leg Curl
120 x 10
200 x 15
200 x 10

Leg Raise
2 sets of 15

Standing Calf Raise
200 x 15 x 2 sets
240 x 10

At first, I really wasn't sure if I would make it through this tonight, but after the 335 set I was feeling really good. 395 was the most weight I have had on my back in a long time and they were both solid, strong reps.

I won't lie, the front squats were brutal tonight. The rest week must have been good for me because I actually had the energy to throw in a few more exercises after squatting.

sidonia · 09-02-2009, 08:43 AM

Quote:

Originally Posted by pjb923

Back Squat
135 x 5
225 x 3
295 x 6
335 x 6
375 x 3
395 x 2

El Animal....

pjb923 · 09-02-2009, 06:58 PM

Quote:

Originally Posted by sidonia

El Animal....

Thanks honey.

pjb923 · 09-02-2009, 06:59 PM

Tonight was my first upper body workout in 2 weeks. Kept things pretty simple.

DB Bench
60's x 10
100's x 8
100's x 6
75's x 10

Chest Supported Row
45 x 10
90 x 15
135 x 10
135 x 6

Triceps Pushdowns
80 x 15
120 x 15
120 x 10

soonermark99 · 09-02-2009, 09:48 PM

Quote:

Originally Posted by pjb923

At first, I really wasn't sure if I would make it through this tonight, but after the 335 set I was feeling really good. 395 was the most weight I have had on my back in a long time and they were both solid, strong reps.

Watching the approach to 405 lbs.

pjb923 · 09-03-2009, 07:23 PM

Thanks Mark. You won't have to wait much longer. See below...

Hatch Squat, Week 6, day 2

Back Squat
135 x 6
225 x 4
315 x 4
335 x 4 x 2 sets
335 x 6

Front Squat
225 x 5
245 x 5
255 x 5 x 2 sets

Rowing:
2000m - 7:51
500m - 1:47 with crazy high damper setting
500m - 1:53 with lower damper, but my legs were fried by this point.

Squats felt great tonight. The last set of 335 was supposed to be another set of 4, but I just felt like I needed to do 2 more.

Next week I will be lifting 415 for the first time in about a year, and I know I am stronger than I was back then. I see some PR's in my future, but the program doesn't go above 415 until week 11. At that point I think I will attempt to push for a true 1RM. I think I have at least 435 in me.

After that I plan on focusing on front squats again.

pjb923 · 09-05-2009, 05:22 PM

Squat Clean
95 x 5
135 x 5
175 x 5 x 2 sets

OH Press
95 x 12
115 x 12
135 x 4

Pallof Press
60 x 5 each side x 10 second holds

Pull Up
BW x 7, 5 , 5

I only had time for a quick workout today. I didn't realize that my gym was closing early today and got there with 45 minutes to spare.

Cleans felt good today. It's been a while since I did OH press and just crapped out after 4 reps on the last set.

pjb923 · 09-08-2009, 08:04 PM

Hatch Squat, Week 7, day 1

Back Squat
135 x 5
225 x 5
295 x 5
335 x 5
355 x 3
375 x 2
415 x 1 Tied PR
425 x 1 New PR +10lbs
335 x 6

Front Squat
235 x 5
275 x 4
295 x 4
315 x 4

Leg Curls
120 x 15
200 x 20
200 x 10

Awesome session tonight. Did 415 as planned and just said fuck it and went for 425. I know I still have more in me, but I was getting tired at that point. I'll push things further at the end of this program.

Front squats started out rough and I didn't think I had the energy to continue, but after the 2nd set I got into my groove and pushed through. Last set called for 310, but I didn't feel like loading up all of those little plates and just went right to 315.

Videos will be up soon.

pjb923 · 09-08-2009, 08:42 PM

soonermark99 · 09-08-2009, 10:15 PM

NICE PR!!!!!

LisaS · 09-08-2009, 11:41 PM

I wasn't sure that last one was going to go up. Good work!

MindPower · 09-09-2009, 01:10 AM

nice PR, looks like your good for more too

Bytsi · 09-09-2009, 06:47 AM

Awesome!

pjb923 · 09-09-2009, 03:59 PM

Thanks everyone!

I do think that I have a little bit more in me. A few more weeks and I think I'm going to push to 435 and see what happens from there.

I also have one more video that I didn't have a chance to process last night.
My last set of front squats from yesterday.
Sorry for the close up camera angle on all my videos. There is only one good place to put my camera without bringing a tripod to the gym and it's a bit closer than I would like.

L'ilJ · 09-09-2009, 05:33 PM

Nice squats, Brah!

pjb923 · 09-10-2009, 08:14 PM

Thanks Jill.

Back Squat
225 x 5
295 x 4
315 x 4
335 x 4
355 x 4

Front Squat
115 x 8
225 x 5
235 x 5
255 x 5

Tonight's workout looked so easy on paper compared to my previous one. I think I underestimated how much the max effort squats took out of me the other day because this turned out to be one of the most difficult days of this program so far. Everything just felt really heavy and I even skipped the last set of front squats due to some pain in my left knee.

Alcoholiday · 09-10-2009, 11:57 PM

looks like hatch squat is working well for ya.

pjb923 · 09-15-2009, 08:41 PM

Thanks Alco. I am happy to be keeping up with the program, a few more weeks to go.

Tonight's workout.

Hatch Squat Week 8, Day 2

Back Squat
135 x 5
225 x 5
275 x 5
295 x 5
315 x 5
335 x 5

Front Squat
225 x 5
235 x 5 x 3 sets

Back Extensions
BW x 12
+25 x 12

Quick workout tonight. I was tired, weight felt heavy, but I got it done and got out of there.