Brian's strength log

[Brian Stone]

Tue Jan 12
Lot of soreness today. Did some treadmill stuff, varying pace and incline, for about 30 mins. Then some chins.

Wed Jan 13
Squats: 45x5, 95x5, 135x3, 165x2, 195x5x3
175x5, 155x5, 135x5
Lot of soreness all day after this in my quads. I've really been stressing form to keep from leaning forward onto my toes, but it's cost me in terms of weight lifted. I think I'm doing more of a high-bar squat now and not stressing pelvic drive.

Double handed standing rows: 95x5, 135x6, 160x6,5,7, 135x10

Dips: 5,5,5

Some walking.

[Brian Stone]

Thu Jan 14
Still some slight tightness in the chest, which cost me a bit on my lifts, but overall pretty solid showing.

BP: 45x5, 95x5, 135x3, 170x2, 195x5x2, 185x5, 155x5, 135x5
Did the backoff sets because I didn't have the 5x3 in me for the heavy sets and also to add a bit of volume to change things up a bit. I'm having trouble making gains in my lifts.

HPC+PJ: 45x5, 95x5, 115x4,3,3, 95x3
I need to do some work on these. No bumpers at my gym, so dropping and catching the bar on the hangs puts some stress on my shoulders. I'm going to have to work on some sort of reverse continental.

Pull-ups: 5,4,3
Grip and shoulders were spent.

[Brian Stone]

Fri Jan 15

Jumprope warmup

TGU: Dumbell (R/L) 25#x3, 35#x3
KB (R/L0 12kg x3, 16k x3
Will go heavier next time. Was tentative here because it's been sometime since I've done these.

DB Rows (R/L): 55#x5, 75x5, 95x3, 110x2, 120x5,5,6 (last set v. sloppy), 90x10

Farmers Walk (2x90# DB):
First set: 2 trips back and forth across gym
1 trip
1 trip


Sat Jan 16
Deadlift: 135#x5, 185x5, 225x3, 285x2, 325x5 (PR!)
First 3 reps dbl overhand, last 2 alternate
My body was overall not overly crushed with the weight, but I had a hell of a time with the grip. I have a feeling grip will be the sticking point with my DL progress.
275x5, 225x5

Dips: 6,5,5

Some light jumprope. I feel pretty good, but that's been 4 hard days. Taking an off day tomorrow.

[Brian Stone]

Sun Jan 17

Rest day. Walked a couple miles.

[Brian Stone]

Mon Jan 18
Press: 45x5, 55x5, 75x5, 105x3, 115x2, 135x5,4,4
115x5, 95x5, 75x5

DB Snatch (R/L): 30x5, 50x5, 75x5, 80x5, 80x5

DB Shrugs: 95x10, 100x10, 100x10, 90x15

Some walking


Weight: 224

[Brian Stone]

http://video.google.com/videoplay?do...1301858251744#

Dropping this video in here as it contains a lot of info that I need to utilize. I suspect a big problem with my squat progression has been flexibility. I'm going to start making a point to work some of these at the end of my workouts when warm.

[Brian Stone]

Tue Jan 19
Jumprope warmup

Squat: Some skill work first.
45x5, 95x5, 135x4, 165x2, 195x5,5, 200x5
Better hip drive here. 200 felt strong. This is still well below where I was.
185x5, 155x5, 135x3
Got a sharp pain in right knee in the middle of the last set. Felt like patella of right knee. Pain is sharp when I put weight through either the toe or heel on bent knee. Will ice it the next few days and play by ear.

Alternating sets of dips and chins
Dips: 9, 6, 5
Chins: 8, 6, 3

[Brian Stone]

Wed Jan 20

Rest day.

Thu Jan 21

Jumprope warmup

BP: 45x5, 95x5, 135x3, 175x2, 195x5x3
Would have had 6 on the last rep but the noob spotting me decided to assist with the bar because it apparently wasn't moving upward fast enough for him.
175x5, 155x5, 135x5

DB Rows (R/L): 55x5, 75x5, 95x3, 110x2, 120x5,6,7, 95x12

Dips: 7, 5, 4

Some Dan John goblet squat and overhead stretching work

[Brian Stone]

Fri Jan 22

Jumprope warmup

KB TGU (R/L): 16kg x3, 20kg x3,3

DL: 135x5, 225x5, 275x3, 305x2, 335x5 (PR)
These were really sloppy. Going to stay here next time.
275x5, 225x5

PJ: 45x5, 95x5, 115x5, 125x5, 135x5


Some Dan John goblet squat work at the end


Sat Jan 23

Rest day

[Brian Stone]

Sun Jan 24

2 mile run on treadmill, followed by some moderate incline walking for about a mile.