November 3, 2004
Tempo
24 set machine bb circuit
230 + 125 slow and controlled deadlifts w/ 100 lb. supersetted w/ 120/each + 215/each windmills w/ 15 lb. db
November 4, 2004
DE Lower
full squat: bar*20
cambered bar box squat @ ~1" above paralell:
13510
1855
250112
31535
Good stuff. At some point in the middle of the speed sets I just went nuts and was doing them with like 5-10s rests. On the last set of 315 I was sitting back and holding it for 1-2s to really concentrate on form. These sets were the main posterior chain assistance today.
Dead + 10-12s iso hold @ sticking point (right @ knee):
3*285
8/10
November 5, 2004
OFF
November 6, 2004
Repetition upper SB
Incline DB press:
50*20, 9, 7
Tricep ext.:
120, up weight, 210, 112, 113
Lat pulldown w/ unusual bar:
16, lower weight, 48
supersetted w/
Cuban press:
4*8 w/ 20 lb. db
38 seated face pulls and 18 lat pulldown face pulls
supersetted w/
1 set hammer curls and 3 sets reverse curls
8/10
November 7, 2004
Tempo
24 exercise bb circuit
2*(tricep extensions + horizontal rows) Starting to make these slightly more intense and give maybe 5s rest instead of zero in between sets as I get stronger. I’ll keep progressing this and at a certain point, when I’m a lot stronger they will be actual bodybuilding sets.
November 8, 2004
ME Lower
Sumo dead:
bar15
1358
1853
2252 speed singles
2752 speed singles
3151
3651
4051
455MISS
455MISS
Ehh. This was my first time pulling sumo in probably around two years and even then I think I only did it once or twice. Apparently a very technical lift so I assume my form is awful. The 405 was easy as hell, I thought I might get up to a 500 attempt in this but both 455s didn’t make it more than an inch off the ground. Shows promise though, but I have to do it more to work on technique.
Ultra wide pullthroughs:
210 @ heaviest yet, 110 at one notch heavier than that. Almost outstripping machine.
Windmills:
3*10/each w/ 45 lb. db
7/10 (sort of hard to feel as satisfied with the LB workouts when they’re a good deal shorter)
Sick. Bleh.
How is your nutrition since you’ve gone to school?
Not wonderful but not too bad either. I’m gaining weight at a good rate with a seemingly pretty good muscle/fat ratio which is my goal so that’s a good sign. The cafeteria food is shit but I can make do with the right choices. But now that I’m training for strongman/powerlifting if I have to bump up my calories every once in a while with a large pizza its no biggie.
Sick all fucking week, Tuesday-Sunday. Training today.
November 15, 2004
ME Upper SB
incline bar*30
Dips:
bw5
bw+255
bw+45*5
Neutral grip flat db:
707
705
Rows:
8, 7
Fucking fuck. As you can tell by the length of the workout I had to cut this short. I give up, antibiotics tomorrow.
Decided to go one more day without the antibiotics since after a great sleep I felt like yesterday would be the day I beat it. Seems to have basically worked as planned. 
November 17, 2004
ME Lower
full squats*20
Cambered bar pin suspended squat from very low, prob. a little below paralell w/ medium stance:
1355
1853
2251
2751
315MISS
315MISS
full squats w/ straight bar:
1355
1855
2255
2255
275*5
Cramping up like a mo’fucka today which surprised me. My hip abductor started during the ME movement and then glutes and quads after workout. Things seem pretty bad after the sickness layoff. Hopefully I’ll be back to normal within a week. I want to continue with the full squats as I think they have helped build a lot of basic strength in the past.
November 18, 2004
Tempo
-12 exercise machine bb circuit
2*(8 sets lat pulldown + 8 sets tricep extensions)
Cut down on the volume a little today again just to be safe, tomorrow full on.
Haven’t checked it out in a while, Pete. Lookin’ pretty good.
Thanks a lot Shaf, I appreciate it. I’m planning on starting a strongman club here during the Spring and it seems like there won’t be any problems doing so so I will be able to start using equipment then.
November 19, 2004
Upper Body Rep SB
DB Seated military w/ 30 lb.: 24, 9, 5
Cable tricep extensions: 5*10
Lat pulldowns supersetted w/ cable rotate arm on opposite side external rotator thing:
210, 27, 16 (LP) and 56/each (cable thing)
8/10
Had to take yesterday off.
November 21, 2004
DE Lower
full squat w/ cambered bar:
bar15
1355
1855
22532
2752
All FAST.
on box @ " above paralell (if it weren’t for the power rack I think I could stretch out to paralell on these but I can’t go as wide as I need to in there):
2252
2756*2
Cambered bar suspended GMs:
22533
2453
2653
Started unloading the weights and came VERY close to passing out. Still am very close, not sure what to do. Sitting helps. Probably should get more water.
November 22, 2004
Tempo
24 exercise bb circuit
8*(5 sets db tate press w/ 20 lb./3 sets front raises + controlled single db swings w/ 35 lb)
November 23, 2004
ME Upper SB
VERY close grip decline benches (pinky finger only about 2" into knurling)
bar30
958
1155
1355
1555
1955 (see below)
18533
On the max set I got a tiny bit of assistance on the last rep, so that I was maybe doing 185 instead of 195. Whether I could have gotten it without the little help, I’m not sure, probably, but I was close enough that I’ll call it good. Really spent myself on that set, 185s felt good but were hard despite the -10 lbs. and less reps.
DB very high incline press:
65*4 very soon after last bench set
couldn’t get first rep to go up of next set.
Went to 40 lb. dbs for rep work and only got 15 showing I was truly pretty spent. Work capacity in bench specific muscles seems to have gone down.
Horizontal rows:
5*6; progressing nicely on these
Tried skull crushers w/ EZ bar; these are supposed to help wrists??? Was hurting mine so I stopped.
1 set of lat pulldown tricep extensions
Switched to rope tricep extension and did 4 sets supersetted w/ 4 lat pulldown face pulls one right after the other dropping weight and reps as I went and got more and more fatigued.
7/10
November 24, 2004
ME Lower
Some GCB GM action, regular not suspended:
bar15
1356
1855
2251
2751
3151
365MISS
suspended camber 225 back up
335MISS
Should have definitely had the 335 and possibly even 365. I have to get used to the movement as it is an intimidating one for ME work when you’re just used to suspended. Felt good overall though.
Full squats:
bar15
1355
2255
27525 (hard as hell)
315MISS
VMO is weak, I’m not sure if this really matters. This workout today seems to emobdy the tradeoff of quad strength for posterior chain strength which I think is a good thing. I can never get stability on these when I go heavy so I think I have to stick with 3+ reps.
Leg curls:
1*10
Side bends:
7010/each
808/each
6/10
Off for an awesome Thanskgiving.
November 26, 2004
Tempo
Raking leaves for an hour and a half and then 4 or 5 mile hike. Lots uphill.
November 27, 2004
Upper Body Repetition SB
Dips: 18 (PR), 10, 6
Skullcrushers w/ 85 straight bar: 38, bar30 slowly
Lat pulldowns w/ wide grip bar: 210, 18
Rows w/ wide bar: 2*10
Seated face pulls supersetted w/ 45 degree RC deal and hammer curls: 510 (sfp) + 210/each w/ 15 lbs., 1*6/each w/ 20 (RC) + 6/each w/ 40 lb db fairly strict and 5/each w/ 50 lb db less strict (hc)
Lacklustre workout at the old Y: 5/10