Thread: Frank's Log
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Old 02-02-2007, 06:00 PM   #3
Frank Needham
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Join Date: Nov 2006
Posts: 543
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Monday 1/29/07:
Squats
W - R - S
135 - 5 - 2
155 - 5 - 1
175 - 3 - 1
195 - 2 - 1
215 - 5 - 3

Bench
W - R - S
135 - 5 - 2
145 - 5 - 1
160 - 3 - 1
175 - 2 - 1
190/185 - 4/5/3 - 3

Deads
W - R - S
135 - 5 - 2
175 - 5 - 1
205 - 3 - 1
235 - 2 - 1
265 - 5 - 1

Weds 1/31/07:
Squats
W - R - S
135 - 5 - 2
155 - 5 - 1
175 - 3 - 1
195 - 2 - 1
215 - 5 - 3

Military Press
W - R - S
85 - 5 - 2
105 - 5 - 1
115 - 3 - 1
125 - 2 - 1
135 - 4/2/3 - 3

Power Clean
W - R - S
85 - 5 - 2
100 - 5 - 1
110 - 3 - 1
120 - 2 - 1
130 - 5 - 3

Friday 2/2/07:
Squats
W - R - S
135 - 5 - 2
155 - 5 - 1
175 - 3 - 1
195 - 2 - 1
215 - 5 - 3

Bench
W - R - S
135 - 5 - 2
145 - 5 - 1
160 - 3 - 1
175 - 2 - 1
190 - 5 - 3

Deads
W - R - S
135 - 5 - 2
175 - 5 - 1
205 - 3 - 1
235 - 2 - 1
265 - 5 - 1

Week 4
Still moving up pretty good on the weight, 5-10 lb per depending on which movement. Still about 45-50 minutes to finish workouts.

Squats are B2B, using sawhorses and there's no way to cheat with them. Your back position is pretty much forced into strict good form on these with the bar resting further down the shoulder blades thereby causing moment arm on the back to be shorter. Since you are so low getting under the bar your back is also very straight up and down, also causing less moment arm. Nice!

I also started doing the bench with elbows tucked in as I had read that this helps with reducing shoulder pain. It works! My left shoulder has bothered me for months but is now coming along nicely.
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