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Old 11-03-2008, 08:33 PM   #11
David Ryan Thomas
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Re: David's Log

Monday 11/3/08

Squat
4 x warmup
3x5x340

Bench
4 x warmup
3x5x315

Deadlift
4 x warmup
1x5x325

I was tired today, must be a combination of monday blues and the time change. After I did the first working set of squat & bench the other sets felt better. I have noticed my lower back really fatigued & burning after each set of squat, but not really pain. I guess it will get stronger as time goes on. I'm gonna see were I'm at in 5 weeks and if my goals are met I will start crossfit then.
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Old 11-05-2008, 05:41 PM   #12
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Re: David's Log

Wednesday 11/05/08

Squat
4 x warmup
3x5x345

Press
4 x warmup
3x5x175
really struggled on these, its really hard to generate drive from the bottom on the first rep. I hope this lift gets easier, its one of my hardest and one I need to improve in greatly.

Clean
4 x warmup
3x5x190
I almost quit after the first working set, these are tuff. Because I learned the wrong way to clean when the wieght gets heavy I really have to concentrate on form or I'll go back to my old ways.
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Old 11-07-2008, 08:56 PM   #13
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Re: David's Log

Friday 11/07/08

Squat
4 x warmup
3x5x350

Bench Press
4 x warmup
3x5x320

Deadlift
4 x warmup
1x5x355

My low back really got fatigued today, I might do a light day for squats to give it a break.
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Old 11-10-2008, 08:09 PM   #14
David Ryan Thomas
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Re: David's Log

Monday 11/10/08

Squat
2 x warmup
3x5x225

I went light today because my back has really been getting fatigued during squat, and my knees are alittle sore.

Press
4 x warmup
3x5x180

first set I only got 3, but the other two were hard but I got all 5. This is my weakest lift and the one I'm concentrating on.

Clean
4 x warmup
3x5x195
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Old 11-13-2008, 12:30 AM   #15
David Ryan Thomas
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Re: David's Log

Wednesday 11/12/08

I still went light on squat today, Friday will be heavy day and from now on I will do 1 heavy, 1 light, and one moderate.

Squat
4 x warmup
2x5x225
1x5x275

Bench Press
4 x warmup
3x5x330

Deadlift
4 x warmup
1x5x365
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Old 11-14-2008, 09:35 PM   #16
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Re: David's Log

Friday 11/14/08

Squat
4 x warmup
3x5x355

Press
4 x warmup
1x4x185
1x5x185 had to break it up 2-2-1
1x5x155 had to drop down because I couldn't even do 1 on the 3rd set

This exercise needs some work, I can't get any drive at the start of the movement.

Clean
4 x warmup
3x5x200

These felt really good, the last set got a little sloppy but they seem to be comming along.
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Old 11-17-2008, 06:58 PM   #17
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Re: David's Log

Monday 11/17/08

Squat
4 x warmup
3x5x225

Bench Press
4 x warmup
3x5x335

Deadlift
4 x warmup
1x5x375

Went light today on Squat, I think I will repeat this every Monday. Bench Press felt really good, I think I could have done 340??? We'll see Friday. Deadlift went suprizingly well, hope it stays that way.
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Old 11-19-2008, 05:33 PM   #18
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Re: David's Log

Wednesday 11/19/08

Squat
4 x warmup
3x5x275

The light monday, semi-light wednesday, and heavy friday is helping my knees alot. Just got 3 more weeks after Friday. Piece of cake.

Press
4 x warmup
3x5x180
3x3x135 with bands

The shrug thing didn't help that much, but lifting my chest the same time I do the hip thrust I got decent drive. The band work ever time should help the explosiveness. The sets weren't easy by any means but I got them.

Clean
4 x warmup
1x5x205
1x4x205
1x5x205

Got'ta focus on form on this one the whole set, everytime. I tend to get sloppy when I get on set 4 & 5 if I'm working hard. I probably could have done the 5th rep on set 2 but I didn't want to sacrifice form and jack something up.
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Old 11-21-2008, 09:02 PM   #19
David Ryan Thomas
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Re: David's Log

Friday 11/21/08

Squat
4 x warmup
3x5x315

I did another moderate light day today, my knees are still alittle to sore to go really heavy. I guess I will switch Monday to heavy day, after Sat. & Sun. off it should be better.

Bench Press
4 x warmup
3x5x340
1x1x385

Deadlift
3 x warmup
1x2x385
1x3x315

Finally hit the mark on Deads I will back down to 5 pound increases, 10 was just to much today. I think I'm really close to were I want to be. I think I'll give it a 1 or 2 more weeks then rest 4 or 5 days then max.
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Old 11-24-2008, 09:11 PM   #20
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Re: David's Log

Monday 11/24/08

Well SS has been great but I think I'm about ready to move on to something else. I have increased on all the lifts but I'm just not getting enough recovery anymore. With 3 days of heavy (or not) squat my knees are starting to talk to me. And with heavy bench press and/or heavy press 3 times a week has got my shoulders hollar'in too. I will go at it hard Wednesday then take Thurday thru Monday off and start maxing on Tuesday, Wednesday, Thursday. Then I'll start working on some of the crossfit exercises that I can't do like muscle ups, kelping pullups, and start snatches, and jerks. My goal on bench is somewhere between 405 & 425, clean is 225+, and I want my CFT to be at or really close to 1070.

I didn't do cleans today because my ankle is tweeked alittle and on my first weighted warmup set I felt it alittle on the jump.

Squat
4 x warmup
3x5x360

Press
4 x warmup
3x5x185

I don't want to get to confident but I may have found a groove for this lift.
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