Squats...

30 mins tread & dynamic warm up

531 Squat
135 x5
185 x5
245 x5
280 x3
310 x1

Well, it seems that my squatting numbers are on the decline...Workload is up, and I think I might have too much going on.  Time to reassess.  Obviously cutting back on my pulling frequency will help. 

SSB GM's
115 x 10 x 3 sets

Leg Press              s.s.         Side Bends  65lbs x 12/side x 3 sets
3 plates/side x 20
4 plates/side x 20
4 plates/side x 20

Feeling frustrated with lack of good numbers these days.  I suppose there is always ups and downs.  I much prefer ups.
In other news, ball hockey starts tonight....That should be interesting as I have not ran since our Christmas staff flag football game...And before that was last ball hockey season...Oh boy.

Bench and DL's

30 mins of cardio & dynamic warm up

ME Bench
115 x5
140 x3
160 x2                               s.s  Chin ups x5 each set (x50 total)
185 x1
210 x1 x 6 sets

531 DL (Conventional)
135 x5
220 x5
255 x5
290 x5

Band GHR sit ups                     s.s                Pull Down Abs
x15 + 5 bw                                                    70lbs x12 x 3 sets
x10 + 5 bw
x12 + 8 bw

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Finished with 30 mins on Tread.
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Sent out my entry for the Toronto Invitational meet in June.  I decided that I would compete in the "classic" for a change.  With Paul competing himself I won't have my usual trusty handler, so lifting sans equipment is the way to go.  Still looking for a handler...it will be an easy job...I usually have cookies on hand, just to sweeten the deal :)
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Easters training

Walk to the gym, dynamic warm up and lots of managing of my business

DE Squats in suit
255lbs + green bands
x2 x 8 sets


Bench          s.s       Face Pulls
135 x5
155 x3
185 x1

shirt on
235 x2 off two board
275 x1 off one board
295 x0- frig
295 x1 with help
295 x1 with help

Ok, so apparently my triceps were not prepared for the newly added military press on Friday, as they were of no help today.  None.  And they are still grizzled!   Hopefully this will get better with time, or I might have to rethink things...Other than the squats feeling pretty awesome, the bench training sucked and basically all I got out of it was a face full of blown blood vessels which is always attractive.


Slowing things down a little...this song almost brings a tear to my eye.



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Good Friday underground sess

Walked to the gym & dynamic warm up

BB Military working up to 1RM
95 x6
105 x5
115 x3
125 x1
135 x1
145 x0- bad positioning
140 x1- solid

I will use this for a 531 cycle and see how it goes. 


Blast strap Push ups         s.s         DB rows                          s.s      Seated Rows
x15 x 3 sets                                 65lbs x 15/arm x 3 sets               90lbs x 15 x2 sets
                                                                                                     90lbs x 12


DB Extensions Drop set  35lbs x 8, 25lbs x 8, 15 lbs x 10

Finished with 3 trips pushing the prowler.   Blasted. 

Metallica choice for the day:



Pure friggin' awesomeness.

Squats, Rack pulls, and other fun stuff

20  mins cardio & dynamic warm up

531 Squat
135 x5
185 x5
230 x3
260 x3
295 x4

Squats felt pretty good.  Number 4 was kind of out of the groove, so I shut it down.  Apparently I could have gotten one more...

Conventional Rack Pulls
225 x5
315 x5
365 x3
375 x3
375 x3

Dirty, dirty, DIRTY rack pulls.  I forgot how much I loathe them.  But that means I have to do 'em!

Lunges                       s.s          Russian Twists             s.s    GHR's
75lbs x 8/leg                              25lbs x 30                              x15
75lbs x 9/leg                               " x 40                                    x15
        "                                         " x 40                                   x12

Clean to Front squats 125lbs x 10, 145lbs x 10, 145lbs x 7

Finished with 40 mins on tread.  Looking forward to a bit of a long weekend, catch up on some sleep.  Going to fire up some BB Military tomorrow, hopefully with the never boring company of a certain UF member.  Exciting stuff. 
Also, other exciting news....
In December, Paul and I got some professional photographs done in a studio.  There were two girls taking pictures like crazy, and we had lots to pick from.  I finally picked the final choices up on Tuesday.  They look AWESOME!  To boot, both photographers said that I had inspired them to hire a personal trainer, and make some life style changes.  This was so great to hear!  One of them has lost 12 lbs, and she now has a "line" on her arms, which she is super pumped about.  Anyways, I just thought I would share that.  Always a great feeling when you make a difference in someones life in that fashion.
Here's are a couple samples:

If you are near the Ottawa area, check them out.  They do amazing work.
Studio G.R. Martin.  Website:  http://www.martinphotography.ca/

Now for the Metallica choice of the day.  Another top 5 for me.



I'm out!
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ME Bench

Dynamic warm up

ME Bench- working up to a clean 1RM       s.s    Pull Aparts x 20
135 x5
155 x2
180 x1
200 x1
210 x1
220 x1
225 x1
230 x1- PR

I will now use this for a ME cycle.  Trying some heavy singles for a few weeks, as apposed to the usual rep fest with 5/3/1.

Dead lift Suit work (sumo stance)
135 x8
225 x4
315 x1
Suit on
365 x1
375 x1
385 x1

All singles felt good, weight felt easy.  When I hit the suit legs it slows me down.  I have to find a solution for this as it is really starting to piss me off. 

Chins                 s.s                 Banded GHR sit ups     s.s           Rear Delt Raises
x9                                                x15 +5                                    10lbs x 15 x 3 sets 
x9                                                  "
x9                                                   "
x8
x7
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One of my Metallica top 5...

                                                                              

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Sunday Training

20 mins on tread & dynamic warm up

DE Squats w Green bands and suit
245lbs x 2 x 8 sets

These went well.  Good speed and depth.


Bench               s.s          Face pulls 70lbs x 20 x 3 sets
135 x8
185 x3
205 x1

Shirt on
235 x2 off 2 board
275 x1 off 1 board
290 x 0- bad lift off and too low
290 x 1 still low but good press
290 x 1 - good lift, half way up went kind of wonky, but corrected no problem.

My bench for reps contest got cancelled, but I was kind of curious to see what I could do...
So 17 was the final answer.  Being after the shirt work it may be a little short of what I could have done fresh, but who knows.

In other news our basement flooded.  Looks like we are looking at some upcoming reno's....But thank GOD the drums were saved!

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