My goal is to hit one PERFECT pistol before 2009. So Dec. 31st is my last day to hit this. And remember: one COMPLETE full ROM rep. Thats my goal for now :)

If I was any deeper I'd be in China :D

Basically the only ongoing problem is when I increase the weight, via dumbells, it gets harder to keep my free leg up. I don't know what causes that but there it is.

Beginning Thoughts:

I look forward to my mexican food tonight :D

Workout:

Deficit Deadlifts:
335 lbs x 2 reps x 4 sets
225 lbs x 7 reps x 1 set
I tried REALLY hard to get my form down right. On the first vid my friend Paul (the dude who benched 225 13 times) did some funny poses for the camera lol...But, in all seriousness, I really tried to get my groove back and do this with perfection.

Banded Speed Deadlifts:
@ 60% = 230 lbs x 2 reps x 5 sets

Front Box Squats:
225 lbs x 2 reps
I felt weird doing this for some reason. I gave up too early lol...I could've done 2-3 more reps.

Flat Dumbbell Press:
70 lbs x 10 reps x 2 sets
Increased the weight by 10 lbs.

DB Rows:
85 lbs x 6 reps x 2 sets

Overhead Plate Side-bends:
10 lbs x 10 reps x 2 sets

Videos:

Deficit Deadlifts:

YouTube

Overall Impression:

I am determined to get 8 hours of sleep tonight. The last time I got anything more than 5 hours a night was a week ago. This madness has to stop!

I hope everyone has a great weekend. It's Friday finally! :)

I'll run some ideas by you a little while later.

wow man you have come a long way.. good job. and I'm impressed by your form.

Thanks for the kind words, Dave.

Beginning Thoughts:

I finally got a good night's sleep last night :)

Workout:

Speed Pin Presses:
@ 50% = 90 lbs x 3 reps x 8 sets

Heavy Pin Presses:
135 lbs x 5 reps
155 lbs x 3 reps
175 lbs x 1 rep

Weighted Chin-ups:
BW +20 lbs x 2 reps x 4 sets
BW +20 lbs x 4 reps x 2 sets

Close Grip Bench Press:
135 lbs x 5 reps
155 lbs x 5 reps
175 lbs x 5 reps
185 lbs x 5 reps
165 lbs x 5 reps
145 lbs x 5 reps

Glute Ham Raises:
5 reps x 5 sets

Reverse Lunges with Front Foot Elevated:
35 lbs x 6 reps x 2 sets

Videos:

A bunch of different clips:

YouTube

Overall Impression:

I hope everyone had a good Friday night! :)

I saw Role Models and it was an awesome movie!

you forgot tri extensions.


;)

good stuff man.

LOL....thanks man.

Beginning Thoughts:

I had a 20 minute presentation (solo) and two History Quizzes today. So you can imagine I got very little sleep last night. And today was tiring as hell too.

Workout:

Speed Squats:
@52% = 185 lbs x 2 reps x 5 sets

Heavy Squat Singles:
295 lbs x 3 reps x 3 sets
315 lbs x 1 rep x 1 set
275 lbs x 5 reps x 1 set

Rack Deadlifts:
335 lbs x 5 reps x 2 sets
185 lbs x 7 reps x 1 sets

Good Mornings:
115 lbs x 6 reps x 3 sets

Unilateral Standing Dumbbell Shoulder Press:
50 lbs x 7 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 3 sets

Pallof Press:
25 lbs x 15 reps x 3 sets

Videos:

Squats:

YouTube

Overall Impression:

I went really hard this workout. The 315 squat just flew up. It did not feel very heavy and on the descent I concentrated on using my hips and ass. I think this was a pretty good session.

I am leaving for Dallas on Wednesday. Tomorrow (Tuesday) I will do my Extra Workout of this week. From the 26th of November to the 4th of December my workouts are going to be pretty random. I will label all these interim workouts as "Extra Workouts". So my next Deadlift Day (which culminates each week) is scheduled for the 5th.

I hope everyone is having a good week :)

Cheers!