Squat Opener

The plan was to work up to 485 as an opener for the meet but here's how it went:

10xBar,135, 5x185,225,275 1x315,365,405,455,495 (felt good so I decided to go for a PR),
1x545 (20# PR)

Tim hit a PR set of 345x6

Kevin had a solid 455


www.themusclestudio.com
themusclestudio@gmail.com

Conditioning

Assembling, moving, lifting:

Added and/or replaced:
2 Power Racks
1 Lying Leg Curl
1 Incline Bench
1 Decline Bench
1 Preacher Curl

Moved every plate in the gym at least once and several pieces of equipment more than once. Somehow it ended up looking like we have more space now.

Thanks to Tim, Mark, Adam, Larry, Jerry and Jon for all of their help. It was very much appreciated.



- Posted using BlogPress from my iPad

Deload Deads

Deads
3x425,375,425

Kevin nearly hit a 500 squat - no doubt he'll hit it at the West Coast Open in December.

Band Ab Pull Downs
3x20

DL Stance Cambered Bar Squat
4x10




www.themusclestudio.com
themusclestudio@gmail.com

AM Mobility

20 min incline walking
Parisi Warm Up+


www.themusclestudio.com
themusclestudio@gmail.com

Mobility

25 minute incline walking
Parisi Warm Up


www.themusclestudio.com
themusclestudio@gmail.com

5/3/1 Squats

Squat
5x335, 3x380, 1x425, 1x465, 2x510 (PR)
Tim also hit a solid 390 for a 10# PR




www.themusclestudio.com
themusclestudio@gmail.com

5/3/1 Bench

BEAT BARKER BY 5#'s on BENCH TONIGHT (also he is really bad at bar loading math).

Bench
5x255, 3x290, 1x325, 1x350

DB Bench
15,10x100

Hammer Strength Incline
15,15x180

DB Row
10x80, 6,10x150

Rolling Thunder
Right & Left x 125


www.themusclestudio.com
themusclestudio@gmail.com

5/3/1 Deadlift & PR's

Deadlift

5x375, 3x425, 1x475, 1x535, 1x590 (5# PR), 1x605 (20#PR)

Thanks to Kevin for giving me the "look" when I was going to stick to my original plan of doing 580 and encouraging me to go for a PR. Thanks to Tim, Mark, Kevin, and G for the encouragement and coaching. Having a great team makes all the difference!




www.themusclestudio.com
themusclestudio@gmail.com

Mobility

20 min incline waking
Parisi Warm Up +


www.themusclestudio.com
themusclestudio@gmail.com

Mobility

Parisi Warm Up
Agile 8
Simple 6
Box Jumps


www.themusclestudio.com
themusclestudio@gmail.com

5/5/5 Squat

Squat
5x295,345,385

Reverse Hyper
3x15

Leg Curls
3x15

Band Ab Pull Downs
3x20


www.themusclestudio.com
themusclestudio@gmail.com

5/5/5 Bench

Bench
5x225,255,295 (the 285 would have been for 10 but Kevin Barker's ego couldn't take me out repping him so he ripped the bar out of my hand.

DB Bench
10,10,10x100

Hammer Row
3 sets

Selkow Mile x 1


www.themusclestudio.com
themusclestudio@gmail.com

Mobility

Parisi Warm Up +

20 min incline walking


www.themusclestudio.com
themusclestudio@gmail.com

WARNING GRAPHIC 5/5\5 Thumbless Deads

Why thumbless Deads? See picture - lost a fight with a mandolin cheese slicer - WARNING GRAPHIC



Deads
5x325,375,425

Leg Press
20,20,20

Decline Abs
15,15,15


www.themusclestudio.com
themusclestudio@gmail.com

Sprints

10 sprints


www.themusclestudio.com
themusclestudio@gmail.com

Accessories

Bent Rows
5 sets

Pullovers
5 sets

Biceps
2 sets

Kroc Rows
1 set

3/3/3 Squats

Training at Fusion Fitness in Bend

Squats
On my warm ups my low back tightened up on 275x3. I was trying some stretching / foam rolling to loosen it up when Bill Haynes (the gym owner and National NPC competitor) came back and asked if my back was tight. I should have told him NO. He took me through 5 or 6 brutal stretches with him using all of his 250# to lean on me in the process. The end result - no more back tightness.

Back under the bar:
315x3, 365x3, 405x3, 475x3(#35 3 rep PR), 510x1
Definitely had more reps in the tank on the 475 and the 510. With only Jen back spotting I decided to play it safe.

"Earn the right to squat and go home" Jim Wendler. That was my mantra for today.

Conditioning

Hill Sprints x 10


www.themusclestudio.com
themusclestudio@gmail.com

3/3/3 Bench

Fusion Fitness in Bend

Bench
3x240,275, 5x315(PR) 1x345

DB Bench
10x80,90,100




www.themusclestudio.com
themusclestudio@gmail.com

3/3/3 Deadlift

Deadlift
3x350,400 12x450(PR) 1x535 (85%)

Rev Hyper
3x15

Hanging Leg Raise
3x10


www.themusclestudio.com
themusclestudio@gmail.com