“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt

Saturday, June 29, 2013

cube.w9.press+bb

main:
  • klokov press 20kgx10x2, 30kgx5
  • press 37.5kgx5, 45kgx3, 52.5kgx1, 57.5kgx1, 65kgx1, 70kgx1, 75kgx1(pr), 80kgx1(pr)
  • close grip bench 60kgx5, 85kgx8-4-2
  • weighted pullups 40kgx5, 60kgx1x3
  • band pressdown 50-25-25
  • band curls 50-25-10-10-5

Friday, June 28, 2013

cube.w9.squat.reps

main:
  • squat 20kgx10x3, 60kgx5, 80kgx5, 100kgx4, 130kgx3, 147.5kgx2x8
  • pause squat (1s) 165kgx1x2
  • wide stance gm 105kgx8x3
    • felt easy
  • front squat 60kgx15x2
  • squat 60kgx60
  • ghr situps 20x3

Wednesday, June 26, 2013

cube.w9.bench.speed

main:
  • bench 20kgx10, 60kgx5, 80kgx4, 90kgx2x5, 100kgx1, 105kgx1
  • incline db bench 25kgx15x3
  • pushups 25x4
  • seated db press 12.5kgx12x3
  • pullups 20x1

Monday, June 24, 2013

cube.w9.deadlift.heavy

main:
  • deadlift 60kgx5, 100kgx4, 140kgx3, 160kgx3, 180kgx1, 200kgx1, 210kgx1, 220kgx1
    • lower back still tight from heavy squats
    • listened to my body for once and stayed conservative
  • snatch grip deadlift 100kgx8x2
  • db rows 45kgx10x3
  • db shrugs 45kgx12x3
  • u&d planks 20-10-10-10
note:
  • last week of training and 13 days to the meet cant wait

Saturday, June 22, 2013

cube.w8.squat.heavy

main:

  • squat 20kgx10, 60kgx5, 100kgx3, 130kgx2, 150kgx1, 160kgx1, 170kgx1, 175kgx1x2, 180kgx1, 182.5kg (f)
    • speed felt decent on lifts today
  • pause squat (2s) 140kgx3x2
  • good morning 112.5kgx8x3
  • leg press 4.5platex20x3
  • lunges 12x3
  • back raises x60
  • leg curls 50x2

Wednesday, June 19, 2013

cube.w8.bench.reps

main:
  • bench 20kgx10, 40kgx5, 60kgx5, 70kgx4, 80kgx3, 95kgx2x8
  • inclined db bench 25kgx20, 25kgx17-3
  • close grip bench 62.5kgx12x3
  • band fly 15x3
  • band pressdowns 30-20-25-25
  • press 40kgx12x3

Monday, June 17, 2013

cube.w8.deadlift.speed


main:
  • deadlift 60kgx5, 100kgx5, 140kgx4, 175kgx2x5
    • felt a little slow today
    • grip wasn't holding up well - used straps after the first set
  • 4' block pull 155kgx12x3
    • left lower back tightening up on this. might be putting extra weight on my left when i lower the bar
  • ssb oly squat 120kgx8x3
    • ugly
  • db shrugs 45kgx12x3
  • back raises x50
  • cat back row maxx15
  • weighted pull-ups 20kgx15x3
    • dying on the last few reps of the last set