Ka Pow!

Here's the story summed up quick.

My last post was on May 20th.  Since then, I continued going to the gym through June, hit a couple of PR's.  Most importantly, I nailed the shit out of 225 on bench with little to no problems. 

Late June, my wife and I closed on our house, and then the real work began.  Moving was not easy, and the house required some work.  Painting, etc.  Plus, my real job became insane, and I was working 12 hour days for a while.

Needless to say, around early July I stopped going to the gym completely, and we finally moved into the new place late July.

Yesterday, I finally made it back to the gym for the first time in about a month.  I squatted, and now my legs feel like jelly.

Thursday - 8/8/13

Squats - 3 sets

135x8

185x5

225x5

205x5

205x5

Bent over barbell rows - 3 sets

95x8

115x8

115x8

115x7

Barbell Curls - 1 set

60x10

And that's about it.  Work is still crazy right now, but I think I'll be able to manage 2 days a week until things calm down.

And I'll try and keep this thing updated a little better.  For a few weeks I was just lifting blind. 

Squat and Deadlift, Push Press and Row

As I discussed last week, we moved forward with the plan for squats and deadlifts.  However, it was not what I previously thought.  I back-squat a lot.  It's pretty much all I do.  Occasionally, I've dabbled in some front squatting, but never more than 135 pounds.  I'm one of those typical guys who whines about their wrists when he's cleaning, and then whines some more when he's front squatting.

To my shitty credit, I'm trying to change that.  We decided to front squat and RDL, instead of the highly intense back squat and regular deadlift combo.  Went light on both, was very sore on both.  Also did some glute bridges with an empty bar.  It felt uncomfortable.

Thursday - 5/16/13
Front Squats - 3 sets
Empty Bar x 10
135x8
155x8
175x8

RDL's - 3 sets
135x8
135x8
135x8

Glute Bridges - 3 sets
Bodyweight x 8
Empty Bar x 8
Empty Bar x 8

Seems very light on all exercises, and it was.  I haven't really done any of these in a while, and I wanted to take it easy.  I was still sore as hell the next 2 days.

Saturday - 5/18/13
Push Press - 3 sets
Empty Bar x 10
95x8
85x8
85x8

Bent Over Barbell Row - 3 sets
95x10
135x8
135x8
135x8

Barbell Hammer Curls - 3 sets
35x8
35x8
40x8

Push press was more working on form than anything else.  Yes, it sucks that I suck at pressing.

Ridiculous

Ok, it's been a bit ridiculous.  I haven't updated in over 20 days.  That's a fucking long time.

There's no possible way I can go back throughout all 20 days and give a detailed recap of what has happened.  However, I can give a few important points and catch up to where I'm currently at.

I have been going to the gym since my last post.  A few weeks back, James and I agreed that we would slightly change things up.  Instead of just doing 5x5 (or 4x5 if we were being lazy) for almost every muscle group, we're going to go on cycles.  One cycle is 3x8, next cycle is 5x5, and final cycle is 5x1.  Then it would be a mixed week of things like cleans, box jumps, turkish get ups, etc.

We'd be changing up the actual exercises we do too.  One day is bench and chinups, another day is squats and deadlifts, and the 3rd day is shoulder press and rows.  We can also mix in some of the miscellaneous stuff in there in the form of dips, biceps, fly's... that sort of thing.

In preparation for this change, over the last week and a half James and I began attempting 1 rep max sets for each of our main lifts.  I don't remember which days we did what.  But here are my maxes.

Bench - 215
Squat - 305
Deadlift - 375
Clean - 155


The bench and clean are pathetic, but I'm pretty happy with the squat, and very happy with the deadlift.  I should footnote that the deadlift was done with straps.  I normally go without them, but have always felt that my back could lift more than my hands could.

Once we found our maxes, Sunday we began the new routine.

Sunday - 5/12/13
Bench - 3 sets
95x10
135x8
165x8
165x8
165x8

Chinups - 3 sets
No weight x 8
No weight x 8
No weight x 8

(Yeah, I was feeling pretty weak)

Close Grip Bench Press - 3 sets
Empty bar x 10
55x10
95x8
105x8
115x8

I've never done close grip before, so it was a little awkward.  Felt good overall though.  Obviously bench we had to go a little lighter to get 8 reps for 3 straight sets, but 165 was perfect for me.  On the 3rd set I struggled mightily, but got all reps with no spot.

If all goes well, today should be squats and deadlifts.  I'm a little nervous at pairing these 2 together, but from what I've read it's absolutely doable.

Some Bench on Friday, some Squats on Monday... and of course, Softball

Benched on Friday, didn't feel too bad.  Didn't feel great either.  Here are the sets.

Friday - 4/19/13
Bench Press - 5 sets
95x10
135x6
185x5
185x5
185x5
175x5
175x5

Incline Dumbbell Press - 3 sets
60x8
55x8
55x7

Tried some tricep cables, but it didn't feel right.  Pain in my shoulder.

Sunday!

Sunday was the first and second of many softball games this spring/summer.  We didn't do well, but I had a blast.  I think I went 4/6 with a walk, 1 RBI and 2 runs.  I also missed a catchable ball that went over my head in left field.  Need to work on balls that are hit directly at me, but just over my head.  I can go back on an angle, but if it's coming directly at me, I struggle with getting a good approach.

Oh - and my shoulder still feels like shit.  And my left knee has a little pain.  Nothing I didn't expect, I guess.

Irregardless, I was sore as fuck on Monday.  Hell, I was even more sore on Tuesday, but I figured I had to go to the gym.  So I did, and squatted gently.

Tuesday - 4/23/13
Back Squats - 4 sets
135x8
185x6
225x6
245x5
245x5
225x6

Weighted Chinups - 3 sets
25x6
25x5
25x5

The bad news is that I felt some pain in what I'm assuming is a tendon or ligament on the in-side of my right elbow.  I figured I'd give it a rest before something else got hurt.

A lot of catching up

Ok - I haven't posted in over 10 days.  A lot has happened, and I've been to the gym a lot.

I'll try and summarize best I can remember.

Last I left off, I did some hang cleans and failed at 155.  A day or 2 later....

Deadlifts - 4 sets
135x8
225x5
295x5
285x5
275x5
275x5

Bent over barbell rows - 3 sets
95x8
115x8
115x8
115x7

A few days later.....

Bench - 5 sets
185x5
185x5
175x5
175x5
175x4

Incline Dumbells - 3 sets
60x8
60x4
55x5

Dips
25x10
25x8
25x5

A few days later....

Back Squats - 5 sets
135x8
185x5
245x3
255x3
265x3
275x3
285x3
285x2 (failed on 3)

Weighted Chinups - 5 sets
25x6
35x6
35x5
35x5
25x5

A few days later....

Hang Cleans - a bunch of reps/sets
95x3
95x5
135x3
145x2
145x2
155x2
155x2
165xFAIL
165xFAIL

Bicep Curls - 2 sets
80x6
70x10

Machine Shoulder Press - 3 sets
I don't remember the weight.

A few days later...

Deadlifts - 3 sets
135x8
225x6
275x5
295x5
275x6

Bent over barbell rows - 3 sets
95x8
115x8
125x7
115x8

One day later....

Hang Cleans - Multiple Sets
95x5
95x5
135x3
135x2
135x2
135x2
135x2
135x2

RDL's - 2 sets
135x10
135x10

Seated dumbell bicep curls - 1 set
30x10


And that should just about catch me up.  I'm an idiot for not getting this down immediately, now my memory is a bit hazy and I could be off on reps and sets, even weight in some cases.

I think somewhere in there I did some box jumps and turkish get ups too.  In fact I'm positive I did.  Oh well, I'll get em next time.

A lot of stuff

I'll try and keep it short.  Friday, James and I did some cleans.  It was a good session, even though I struggled a lot.  Easter Sunday, I woke up early and did some fuckarounditis stuff at the gym.  Namely, turkish getups, box jumps, and squat thrusts with a 20lb medicine ball.  Monday, James and I did some deadlifts.  My grip was fucked though, and I didn't do well at all.  Here are the details.

Friday - 3/29/13
Hang Cleans - Many sets
95x5
115x5
135x3
135x3
145x2
145x2

After this, about 10 attempts at 155, all failed.  Dissapointing.

Sunday - 3/31/13
Turkish Getups - 3 sets
17lb kettlebell x 3
17lb kettlebell x 3
17lb kettlebell x 3

Box Jumps - 3 sets
Large box x 10
Large box x 10
Medium + Small box x 10

Squat Thrusts - 3 sets
20x10
20x12
20x15


Monday - 4/1/13
Deadlifts - 5 sets
135x10
225x6
315x4
305x5
295x5
295x4
285x5

Bent over Rows (deadlift position) - 3 sets
95x10
115x10
115x10
115x10

Bench on Thursday, Squats on Tuesday

Had a rough week.  My bench sucked last Thursday.  I think I was just pooped.

Thursday - 3/21/13
Flat Bench - 4 sets
95x10
135x6
195x2
185x4
165x8
165x8

Incline Dumbbell Press - 3 sets
55x8
60x5
55x5

Yeah, my chest was dead to me that day.

Weighted Dips - 3 sets
45x6
45x5
25x6

Went home, rested up and finally made it to the gym late Tuesday night to squat.

Tuesday - 3/26/13
Squats - 5 sets
135x10
185x5
265x5
255x5
255x5
245x5
245x5

Weighted Chins - 3 sets
25x6
25x6
25x6

Tuesday I was a wreck.  Got terrible sleep Monday night and then didn't even walk into the gym until around 8:30 at night.  I don't think I'm making excuses if I chalk up this shitty workout to those reasons.

Deadlifts!

Had an excellent session of deadlifts yesterday. Went quickly, and hit a new PR in reps at 315.

Tuesday - 3/19/13
Deadlifts - 4 sets
135x8
225x6
315x5
315x5
315x5
315x3 (Tried 5 again, but failed on last 2)

Bent Over Barbell Rows (from DL position) - 3 sets
95x10
135x7 (bad form)
115x8
115x8

Overall, I'm really happy with the deadlifts.  I think I'm ready to begin adding more weight.

Next is chest, then squats, and then finally some cleans again.  I'm hoping my wrist is healed by that point.



Also, I should note that over the weekend I did a few sets of neck raises and biceps.  Stuff I did in my bedroom, but nevertheless did it.

Some Squats and Chins

Tuesday - 3/12/13
Squats - 5 sets
135x8
185x6
265x5
265x5
265x5
255x5
255x4

Weighted Chinups - 5 sets
25x6
25x6
25x6
25x6
25x6

My left knee hurt while warming up for squats.  Once I finished warming up, the pain went away completely.

Chinups felt really nice, I actually think I could have done more reps earlier on.  The last set I struggled.

Bench takes steps forward and backward... simultaneously

Benched on Monday, I guess it's obvious from the title.  I made a go at 205, and it wasn't pretty.  I got it up once pretty easily, but on my 2nd rep I needed a little help.  Not to mention I thought my eyes were gonna pop out of my head from pushing so damn hard.  After 2 stinkin reps, I was shot.  I continued to do 5 sets of bench, but they were terrible.

The positive is that I jumped to 205!  The negative is that I only managed 1.5 reps, and used up every ounce of energy I had in getting those 1.5 reps.  Rest of the workout I was dragging my feet.

For better or worse, here are the sets.

Monday - 3/11/13
Bench Press - 5 sets
95x10
135x8
205x2
195x3
185x4
175x6
175x5

Incline Dumbbell Press - 3 sets
60x7
60x4
55x5

Weighted Dips - 3 sets
45x6
45x5
0x5

I left the gym feeling like a sack of shit.  Ate big, went to bed.  My goal is to bench 225.  In my mind it is a certainty that it will eventually happen.

Deadlifts!

It's been a while!  I ended up taking a few days off from the gym to rest my right wrist.  It was the right move.  Saturday I went back in and did some deadlifts, and felt much better.  Here are the sets.

Saturday - 3/9/13

Deadlifts - 4 sets

135x8

225x6

305x5

305x5

305x5

305x5

Bent Over Barbell Rows (from DL position) - 3 sets

95x10

135x7

135x8

135x7

The deadlifts felt great, but kicked my ass.  I was thoroughly exhausted afterwards.  The rows went well too.  

In other news, I went to a chili cookoff at a friend's house after the gym on Saturday.  My wife and I brought our 4 month old son, and we had a blast.  Ate tons of chili, everyone loved the cute baby, and really just had a lot of fun with our friends.  

Squats and some misc stuff

I'll start with the easy stuff first.  Friday I squatted.  Knee didn't feel good, but I went ahead anyway.  The way it's been working is that it hurts at first, but once I warm up I don't feel any pain whatsoever.

It followed that trend, and I managed 4 sets of squats, and then a few weak sets of chinups.

Friday - 3/1/13
Back Squats - 4 sets
135x10
185x5
255x5
255x5
255x5
245x5

Weighted Chinups - 5 sets
25x5
25x5
25x5
25x5
25x5

We usually do chinups on the smith machine bar, as it's a little thicker and works the grip nicely.  Unfortunately, it was taken so we were doing them on a smaller universal type machine that had some hand grips to chinup or pullup from.  I didn't like it.

Sunday, I was supposed to do the trifecta.  Clean, Press, Front Squat.  It didn't happen.  I went to the gym, tried 2 warmup sets of cleans, and instantly my right wrist was in pain.  Starting from the thumb side of my hand, going halfway down my wrist.  Even now, if I make a fist, I still feel that pain. Instantly knew I wasn't doing any cleaning, or anything with my wrists for that matter.

Instead, I found my friend John in a back room of the gym with his ipod plugged into the stereo system.  He was doing a semi cardio/sprint workout and I joined in with him.

We did 4 rounds of:

Hitting a punching bag
Mountain Climbers
Jumping Jacks
Jumprope

Only 30 seconds on each item.  Afterwards, I felt great.  My legs were still sore from Friday's squatting, so they were nicely on fire from the mountain climbers.  Plus, hitting a bag was the shit.

So there you have it.

Deadlifts and Rows

Deadlifted on Monday, and it was probably a bad idea.  My wrists were still sore for all the cleaning and front squatting, not to mention push pressing I've been doing.  With the wrists still sore, my grip was non-existent..  I tried going heavy, but I could barely hold 275lbs.  I cranked out 4 sets then moved on to rows, which also sucked.

Tuesday I did some flat bench, incline dumbbell press, and then some dips.  Did pretty well, but my chest was ridiculously sore the next couple of days.

Today I'm gonna go back squat, we'll see how it goes.  Knee is still a little iffy.  Here are my sets from the past few days.

Monday - 2/25/13

Deadlifts - 4 sets

135x10

225x6

275x5

275x5

275x5

275x5

Bentover Rows (kind of from the deadlift position) - 3 sets

115x8

125x7

125x7

Tuesday - 2/26/13

Flat Bench - 5 sets

95x10

135x8

195x4

195x3

185x5

185x4

175x5

Incline Dumbbell Press - 3 sets

50x8

60x4

55x5

Weighted Dips - 3 sets

25x10

45x8

0x15

Cleans, Push Press, Front Squat

Saturday - 2/23/13
Push Press - 3 sets
95x7
95x7
95x7

Hang Clean - 3 sets
95x8
115x6
125x6
125x5

Front Squats - 3 sets
135x8
155x7
155x6

Bent Bar Bicep Curls - 1 set
50x10
70x16

Afterwards, my wrists were a mess. Still kind of sore today.

I'm a little behind, so tonight's workout might be deadlifts AND bench, if I can manage it.  Gotta get caught up somehow.

Squats, the Turkish Get Up, and Good Food

Ok big update!  Squatted last week on I think Saturday.  Didn't do too bad, but my left knee is still really bothering me.  It hurts when I go down, but only during warm ups.  Once it's warm, I'm fine.  Anyway, here are the sets.

Saturday - 2/16/13
Squats - 4 sets
135x8
185x5
245x5
245x5
235x5
235x5

Weighted Chinups - 5 sets
25x7
25x5
25x6
25x5
25x5

Yea, I kind of punked out on the chinups.  I'll admit I was exhausted before we even started.

Then on Sunday, I tried something new to me - the turkish get up.   My buddy James has been doing them for a while and he spent a few minutes showing me the motions.  I could try and describe it to you, but instead, check out the video.  A lot easier than me giving a shitty explanation.

I started with light weight, did a few reps on each side.  And then I just dropped the weight completely.  Not only was it hard just getting up, but keeping decent form was tough too.  Did 3 sets of 5 reps on each side.

Afterwards, we fucked around with some kettlebells, doing some swings and some snatches.  Nothing crazy, but enough to just kind of get me introduced to working with them.  Honestly, I haven't done much with kettlebells ever.

Next, we did a "sprint" workout using ropes, tabata style.  20 seconds of swinging the ropes furiously, then 20 seconds of rest.  Rinse and repeat for 6 sets.

And finally, a simple 100 consecutive jump ropes to finish off the day.

All in all, not my usual type of workout, but it worked.  I really like the get up, and I have no problem mixing in a day with kettlebells and some miscellaneous stuff to round things out.

Then, Sunday evening, my wife and I made a fantastic dinner.  We cooked some chicken wings in italian dressing, broiling them in the oven for an hour.  For sides, my wife blanched some brussel sprouts, then cut them in half and sauteed them in a pan with garlic and oil.  I also sliced a sweet potato into thin medallions, and sauteed those in a pan with a lot of butter and cinnamon.  Near the end, I added some heavy cream and 2 teaspoons of brown sugar.  Popped a cover on it, lowered the heat, and let it cook for another 10-15 minutes.

Overall, the whole thing was one of the best meals I've had in recent memory.

A Weak Bench Day

Benched solo last night, and really sucked it up.  Big time.  I managed 3 sets of flat bench, and 3 sets of incline dumb bell press, but I was feeling weak the whole time.  I did 2 sets of dips too, but I didn't use a 45lb plate.  Sucked.

And just like the little girl that I am, I went home and ate a bunch of valentines day chocolate to make myself feel better.  I'm embarrassed to say it worked... at least until today.

Thursday - 2/14/13
Flat Bench - 3 sets
95x10
135x6
195x3
185x5
185x5

Incline Dumb Bell Press - 3 sets
55s x 8
60s x 5
60s x 5

Weighted Dips - 2 sets
25x9
25x8

Ferrero Rocher and Reeses Pieces - Too Many
Chocolate x 10
Coconut x 10
Peanut Butter x 10,000

Deadlifts and Rows

Monday - 2/11/13
Deadlift - 5 sets
135x10
225x6
305x5
295x5
285x4
275x3

Barbell Row (from deadlift position) - 3 sets
95x10
105x8
105x8

This workout was a little weak, but I was tired as hell from a lack of sleep recently.  I tried a different row position at the suggestion of my buddy James.  I went really light, but it definitely worked.  My back was a sea of pain (in a good way) afterwards.

Next is bench, probably tonight.

Cleans, Press and Front Squat!

As I think I alluded to last week, we decided to switch things up a bit in regards to the clean and press.  Instead of trying (and failing) to correctly perform such a complex movement, without any real coaching, we instead broke the movement down into it's individual parts.  The hang clean, the push press, and the front squat.  We concentrated on form, while doing heavy enough weight that we weren't wasting our time.  Here are my sets.

Tuesday - 2/5/13

Hang Cleans - 4 sets

45x5

95x8

95x8

115x6

115x6

Push Press - 3 sets

95x6

95x6

95x6

Front Squat - 3 sets

95x8

135x6

135x6

Hammer Dumbbell curls - 1 set

35x15 each arm

After this workout my wrists were beat up.  After the hang cleans, I thought my wrists were a little tight.  The push presses (which started resting on our shoulders) destroyed them.  And then the front squats did us in big time.  Afterwards, wrists were really sore, but today they seem to be much better.  

Can't wait for deadlifts again on Thursday.

Squats on Thursday, Laziness over the Weekend

As the title suggests, I squatted on Thursday, and was lazy over the weekend.  My knee has been bothering me, and I'm not sure why.  Maybe I nailed it with the bar when I was doing deadlifts?  I've done that before, but the pain/discomfort hasn't lasted this long.  Also, I think that's something I would remember happening, and I don't.

Either way, the knee was bothering me so I took it a little easy on the back squats.

Thursday - 1/31/13
Squats - 5 sets
135x10
185x6
225x8
235x6
235x6
235x6
235x5

Weighted Chins - 5 sets
30x7
30x5
30x4
25x5
25x3

Man, was I exhausted after the squats.  I went super deep, probably too deep, if you can even do that, and I was cooked afterwards.  The knee was shaky in the first set, but started to feel better as the workout went on.  The chins started strong, but I just ran out of gas near the end.

The next day, my knee was still hurting.  And today, 6 days later, it's still bothering me.  Not serious, but enough that I feel it when I'm going up stairs.

Deadlift 1RM and Bench

Saturday I went for a 1RM on deadlifts.  I was a little disappointed but encouraged at the same time.

On the one hand, my PR was not as high as I thought it would be.  On the other hand, my back was handling the weight fine, while my grip wasn't.  I need to work on grip, and I think my deadlift will increase dramatically if I can hold on to the damn bar lol.

Saturday - 1/26/13

Deadlifts - 5 sets

135x10

225x5

295x2

315x1

325x1

335x1

345x1

Tried 355 but it slipped halfway up.

Barbell Rows - 3 sets

135x8

145x8

155x5

145x7

Tuesday - 1/29/13

Bench Press - 3 sets

95x10

135x6

195x3

195x4

185x5

Incline Dumb Bell Press - 3 sets

60x8

65x5

65x4

Weighted Dips - 4 sets

45x8

45x8

45x2

25x5

May go to the gym today and do some front squats.  Light.

Cleans and Thoughts

I did a lot of clean and press yesterday.  Probably too many, b/c by the end my wrists were on fire and my form had turned to shit.  Not that my form was great to begin with.

I had a lot of trouble pressing 135 and 145, even push pressing.  Even though I could clean for 4 or 5 reps, I only really pressedon 3-4 reps each set.

After we were done with cleans, we did a couple of push press sets just to get some extra work on shoulders, and even to kind of work on our form.  I don't press very often.

Tuesday - 1/22/13
Power Cleans and Press - 5 sets
95x8
135x5
135x5
145x4
145x5
135x5

Push Press - 2 sets
95x7
95x5

Bent Bar Bicep Curls - 1 set
40x8
60x21

Form was shaky.  We discussed breaking it down into 3 components and working them out separately.

Hang Clean
Push Press
Front Squat

I think doing this is smarter than trying to just jump in feet first into a clean and press where our form is shaky, at best.

Next workout is deadlifts.  While we were at the gym, my friend John maxed out his deadlift at 400x1.  It inspired me to go for a 1 RM on either Thursday or Friday to gauge where I'm at.

Squats

Sunday - 1/20/13
Squats - 4 sets
135x10
185x6
255x5
255x5
255x5
245x5

Weighted Chinups - 5 sets
25x7
30x5
30x5
30x4
30x5

Felt much better on both squats and chins.  Next are cleans and press, which unfortunately I haven't ever really felt good on.

2 Sessions this week

Did 2 sessions this week.

Monday - 1/14/13
Deadlifts - 3 sets
135x8
225x6
315x5
315x5
285x6

Barbell Rows Underhand grip - 3 sets
135x8
145x8
145x7


Thursday - 1/17/13
Flat Bench Press - 3 sets
95x10
135x6
195x4
185x5
185x5

Incline Dumbell Press - 3 sets
45x10
55x8
65x4

Weighted Dips - 3 sets
45x8
45x6
45x5

Squats and Chins

Tuesday - 1/8/12
Squats - 3 sets
135x8
185x6
255x3
245x5
245x5

Weighted Chinups - 5 sets
25x7
25x6
25x5
25x5
25x5

Squats, I felt weak.  Chins I was able to add 1 additional rep, but I was really struggling to get those last reps out on the last 2 sets.

Off today, off tomorrow.  Friday is clean and press.

Bench

Saturday - 1/5/12
Bench Press - 5 sets
95x10
135x6
135x5 (3rd warmup)
185x5
185x5
185x5
185x5
175x6

Weighted Dips - 3 sets
45x7
45x6
25x8

Felt good.  I didn't look back, but I think 4 sets of 5 at 185 is something I've never done before. I wonder if the extra warmup set helped.  Next week I'm pushing it to 195.  Before February I hope to be over 200.

Deadlifts - Back up to 315

Deadlifted 315 yesterday for 5 reps, multiple sets.  And I didn't even feel that good.  I'm happy.

Afterwards, did some barbell rows and a wierd thing where I held the barbell locked above my head with 1 hand.  It was more difficult than I expected.

Thursday - 1/3/12
Deadlifts - 3 sets
135x8
225x5
315x5
315x5
305x5 (not a great set)

Barbell Rows - 3 sets
135x8 (bad form)
135x8 (good form)
135x8 (good form)


Looking forward to benching on Saturday.  I want to begin making the push towards 200 lbs again.  Hopefully this year I'll be able to push beyond 205, maybe into 215 or 225!  That would rock.

More lifting before the end of the year

Ok, so I've done a few workouts since my last deadlift session.

Bench Press - 4 sets
95x10
135x6
185x5
185x5
175x5
175x5

Dips - 3 sets
45x6
45x5
BWx10

Biceps - 1 set
50x10
70x10

----------------------------------

Squats - 5 sets
135x8
185x5
255x4
255x3
235x5
235x5
235x5

Weighted Chinups - 5 sets
25x7
25x5
25x5
25x5
25x5

---------------------------------

Power Cleans - 4 sets
Bar x 10
95x8
95x7
115x6
115x7

Bicep Curls "21's"
60x21

I forget the dates, but I did these 3 in the week before the end of the year.  The cleans and curls I actually did on 12/31.  I'm due back in the gym tomorrow for more deadlifts.