Back Squat, Bench Press, Deadlift

We had a fun "Powerlifting Meet" this morning between Adam, Andy and I

Back Squat
135 x 5
185 x 3
225 x 1
255 - Failed
245 x 1

Bench Press
135 x 8
185 x 3
225 x 1
235 - Failed

Deadlift
135 x 3
225 x 3
315 x 1

Totals:
Dave: 805lbs @ 160lbs bodyweight
Andy: 875lbs @ 230lbs bodyweight
Adam: 705lbs @ 200lbs bodyweight

Laces to bar: 3x10

Deadlift & Bench Press

Deadlift
275 x 3 (81% of my 1RM)
295 x 3 (87% of my 1RM)
315 x 3 (92% of my 1RM)
315 x 3 (92% of my 1RM)
315 x 3 (92% of my 1RM)
315 x 2 (92% of my 1RM)
315 x 2 (92% of my 1RM)

Bench Press
135 x 8
185 x 5
195 x 5
205 x 3
205 x 3

2 on 2 full court basketball with TOM MOHR!! So much fun!

Ab Ripper X

Back Squat, Deadlift, Push Press

Back Squat
135 x 3
185 x 3
205 x 3
215 x 3
225 x 3

Continuing to go up in weight on the back squats. Last week with Tom I did 215 x 3. With Tom's encouragement to go heavier (and Pat's line of "It is like running...you can run an 8 min mile all day long, but you will never run a 5 min mile without going faster), I decided to up the weight and just go for it. And 225lb felt great! I know that for next time I can do 225, and even add weight, to continue challenging myself.

Deadlift
225 x 3
295 x 2
295 x 2
305 x 2

Again Tom's encouragement on this one. Last time I did deadlifts at 295, Tom said "Tell me you at least used 300lbs". That motivated me today to bump it to 305 x 2.

Push Press
135 x 5
165 x 5
165 x 4
165 x 5

Laces to bar: 3 sets of 10 reps

20 minutes of incline walking on the treadmill (6% incline, 3.8mph pace)

Overhead Squats, Deadlift, Press

Overhead Squats
135 x 5
160 x 5 (bodyweight)
160 x 5 (bodyweight)
160 x 5 (bodyweight)

Deadlift
275 x 3
295 x 3
295 x 3

Press
115 x 2
135 x 2
140 x 2
145 x 2
150 x 2
155 x 2 (PR - previous PR was 154lbs)
165 x 1 (PR) - 5lbs over current bodyweight

Felt really strong this morning. I was able to do three sets of five reps at bodyweight on Overhead Squats. Deadlifts I've never been very strong at - my PR is 341lbs, so two out of three of my three sets were at 86% of my 1RM.

After all of those OH squats and Deadlift, I felt really strong on the press and kept adding weight. I PR'd by 1lb at 155lbs when I got 2 at that weight (previously only got 1 at 154lbs). Even though I had already done 6 sets, I went for a 7th one and added 11lbs to my previous PR, and got it! Felt great.

Immediately post-workout:
36g whey protein
10g Glycine
15g L-Glutamine
1.5g Vitamin C
2/3 sweet potato

90 minutes post-workout:
4 eggs
5g EPA/DHA fish oil (18g will be total for the day)

Back Squat, Deadlift, Push Press

Back Squat
185 x 3
205 x 3
205 x 3
205 x 3
205 x 3

Getting stronger on the back squat. Started a few weeks ago doing 185 x 3 x 5. Last Friday I did 195 x 3 x 5. Today I did 205 x 3 x 5, and still think I can go higher. Next week for back squat I'll do 215 x 3 x 5.

Deadlift
295 x 2
305 x 2
305 x 2

Push Press
155 x 5
155 x 5
165 x 5
170 x 5
170 x 4

30 minutes of 6% incline walking on the treadmill, 4mph speed.

Wednesday Fun Day

Bench Press:
185 x 3
195 x 3
205 x 3
215 x 2
215 x 2

Team Competition: Metabolic Circuit
400m run
80 deadlifts - 185lbs
80 box jumps - 24"
80 push press - 105lbs
400m run

James/Adam: 16:00
Dave/Joel: 18:30

Today is Day 1 of my 30 Day Meat and Water Experiment. My plan is to eat only 2lbs of grassfed beef per day for the next 30 days.

Here is my 30 day plan:

• 2lbs of 80/20 grass fed ground beef everyday and nothing else
• No coffee (Avoiding caffeine to get cortisol and insulin as low as possible)
• 4 strength-training workouts per week: Short (45 min) and Heavy
• 1 metcon per week (10 minutes or less)
• 7.5hrs+ of sleep per night
• Minimize stress as much as possible
• 5g EPA/DHA fish oil per day
• 30 minutes of 6% incline walking on the treadmill at 3.8mph, 2-3x per week

Push Press, Front Squat, Deadlift

Push Press
155 x 5
160 x 5
165 x 5
170 x 5
175 x 4

Front Squat
135 x 3
165 x 3
175 x 3
175 x 3
175 x 3

Deadlift
225 x 5
255 x 5
275 x 5

Joel, Adam, Phil and I played catch (about 15ft apart from each other) with the 20lb Dynamex ball. If anyone dropped the ball, we all did 5 pushups (ended up doing about 30 pushups). Primal Blueprint Rule #6: PLAY.

Front Squat, Deadlift, Push Press

Front Squats:
135 x 3
155 x 3
175 x 3
185 x 3

Deadlift:
235 x 3
255 x 3
275 x 3
295 x 3
305 x 2

Push Press:
135 x 5
155 x 5
165 x 5
165 x 4
155 x 5

Took the guys through "Ab Ripper X" (P90X ab routine)

Deadlift and Press

Deadlifts
Work up to a 1 rep maximum (in lbs):
135 (5)
185 (5)
225 (3)
275 (1)
295 (1)
315 (1)
335 (1)

Press
115 (3)
135 (3)
135 (3)
145 (2)
135 (3)

AMRAP in 10:00 of:
5 deadhang pullups
10 pushups
15 double unders
*Completed: 5 rounds + 5 pullups + 9 pushups