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Stu Ward's Progress
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Author:  stuward [ Mon Jan 30, 2012 8:46 am ]
Post subject:  Re: Stu Ward's Progress

Max Squat 225, FW 235.

Author:  stuward [ Wed Feb 01, 2012 8:29 am ]
Post subject:  Re: Stu Ward's Progress

Max Squat 225, no time for a full workout today. No workout at all yesterday due to an early morning meeting.

Author:  stuward [ Thu Feb 02, 2012 8:46 am ]
Post subject:  Re: Stu Ward's Progress

Front squat max 165 (I need to work on these.) C&P, warmed up with 95 then tweaked my back on the return. It was the same place I hurt a couple of years ago, just under my rib cage, a few inches left of the spine.

Author:  stuward [ Mon Feb 06, 2012 10:38 am ]
Post subject:  Re: Stu Ward's Progress

Sunday, squat max 225. Did some upper body work as well.

Today, Squat max 215, FW 235. My circuit was U shaped and may have been longer than my normal circuit. I had to set the bar down once near the end.

Author:  stuward [ Thu Feb 09, 2012 10:39 am ]
Post subject:  Re: Stu Ward's Progress

Tuesday, Missed the morning workout. The bus strike is messing up traffic. Went at lunch and did push presses up to 135#.

Weds - didn't workout

Today, Squat max 225, fw 235. Grip felt better today.

I found that missing squats for 2 days caused me to be sore. Once I start squating it's like the pain goes away. Actually the warmup with the empty bar is the only set where I feel soreness.

I signed up for a powerlifting clinic in March. I'll post my impressions.

Author:  stuward [ Fri Feb 10, 2012 9:33 am ]
Post subject:  Re: Stu Ward's Progress

Today, pull downs and squats. Pull downs, 5 reps up to 165, 2x180, squats max 235, tied my PR. I only list my max but my typical routine would be 5x45, 5x135, 3x155, 2x175, 1x185, 195, 205, 215, 225, 235, 5x135.

I need to start increasing the volume of teh back off sets. Maybe alternate workouts, 2 or 3 sets. Nick Horton recommends 3 sets of 2 at 80 or 90% or as much as you can handle.

Author:  stuward [ Sat Feb 11, 2012 2:41 pm ]
Post subject:  Re: Stu Ward's Progress

I went to the Y with my son today. Max squat 215. Bench 150, pull down 200, dead 225 (not a max).

Alec did bench 225, front squat 305, back squat 375, deadlift 355. I think the front squat was a new PR. Then we both maxed out the glute machine (5x230 each leg if that means anything).

Author:  stuward [ Tue Feb 14, 2012 12:03 pm ]
Post subject:  Re: Stu Ward's Progress

Yesterday, no workout. Traffic here sucks due to the transit strike.

Today, spent 1 1/2 hours in traffic but went to the gym anyway. Squat Max 225. I added 3x2x185 after. Felt good. I'll see if it affects my recovery. Push presses to 125. I may go back to the gym after work since I have to wait for my son at school anyway. I need some upper back work and farmer's walks.

Author:  stuward [ Wed Feb 15, 2012 9:19 am ]
Post subject:  Re: Stu Ward's Progress

Yesterday afternoon, rows up to 5x180. then cable work for my back.

Today, Squat max 225, 3x2x185 back off sets. FW 235.

The 225 felt heavy and I almost gave up on it but decided to grind it out and it went up cleanly. I hope I'm getting through whatever mental barrier is keeping me from the big weights. I know I'm capable of putting up bigger numbers.

Author:  stuward [ Mon Feb 20, 2012 11:44 am ]
Post subject:  Re: Stu Ward's Progress

Didn't workout over the weekend as my son is out of the country and my youngest daughter is in the hospital. I didn't feel like working out.

Today, squat max 235, back off sets 3x2x195.

Author:  stuward [ Thu Feb 23, 2012 9:29 am ]
Post subject:  Re: Stu Ward's Progress

Tuesday. Squat max 225, 3x2x195 backoff sets. Did some push press/jerks. They suck.
Weds. no training. Took the car in for a safety inspection. It needs a gas tank. $$$
Today. Squat max 225, did 3 reps on the last back off set of 195.

According to my log, I've back squatted 15 times in the last 4 week but never more than 3 days in a row. I've hit at least 225 in the last 5 workouts so that's an improvement but that included a 4 day break. I need to get more consistant.

Author:  stuward [ Fri Feb 24, 2012 11:37 am ]
Post subject:  Re: Stu Ward's Progress

Today, Squat max 225, 4 reps on the last back off set @195, FW 235.

Author:  stuward [ Sat Feb 25, 2012 6:28 pm ]
Post subject:  Re: Stu Ward's Progress

At the Y today. Warmed up on the new Jacob's Ladder machine. Squat max 225. I decided to try the same rep scheme with push presses and wide pull downs as well since I had the time. It's about 20 minutes/exercise. On push press I maxed at 140 and did 125 for the back off sets. Pull downs were 190 and 170. Finished with a set of 50# DB swings.

Author:  stuward [ Mon Feb 27, 2012 12:21 pm ]
Post subject:  Re: Stu Ward's Progress

No training yesterday.

Today, Squat max 225. Put the farmer's walk up to 245, made it all the way around my standard circuit so that's a new PR.

Author:  stuward [ Wed Feb 29, 2012 6:43 am ]
Post subject:  Re: Stu Ward's Progress

Yesterday afternoon, Max squat 225, push press max 135. I think I have less power in the afternoon than in the morning.

Today, I haven't even left home yet as the boy just got out of bed.

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