cesimpson

Things are busy busy. I apologize for such a late post. Monday workout.

Squat Warmup

3x @ 45# Overhead Squat

3x @ 95# Overhead Squat

3x @ 135# Back Squat

3x @ 185# Back Squat

3x @ 205# Back Squat

Superset: Back Squats, Bent-Over Barbell Rows, Dips

4x Back Squat @ 225#

5x Bent-Over Barbell Rows @ 115#

5x Dips @ BW+10#

3x Back Squat @ 230#

5x Bent-Over Barbell Rows @ 115#

5x Dips @ BW+10#

2x Back Squat @ 240#

5x Bent-Over Barbell Rows @ 115#

5x Dips @ BW+10#

1x Back Squat @ 250#

5x Bent-Over Barbell Rows @ 115#

5x Dips @ BW+10#

0x Back Squat @ 260#

5x Bent-Over Barbell Rows @ 115#

5x Dips @ BW+10#

Damn it! Missed something I should have hit. Brain failure, not muscle failure. Finish the set. Unload the bars. Reload the squat bar @ 260# and try again.

Cont.

1x Back Squat @ 260#

Just a little bit extra work

3×3 Back Squat @ 235#

In light of JB’s recent post, I’m working on creating some goals. I’ve had some 6 month (29 May 2008 - my next birthday) goals in place for a while, but no explicit 5yr or 1 yr or 3 month goals. Probably should work on that.

For now, I’ll list my 6 month goals.

Bodyweight ≤ 160#, body fat % ≤ 12%. 1RM Back Squat 320# (tough, but doable), Clean & Jerk 200# (super-ambitious), Deadlift 400# (absolutely doable). 1RM Overhead Press 160# (easily - may actually update this goal to 185# if things look good), 1RM Bench Press 225# (considering updating to 240#. we’ll see.). I’d like to be able to do 25 straight pull ups and 25 straight dips both at bodyweight. Finally, perhaps the most ambitious of all, I’m aiming to do 15x overhead squat @ BW.

Those are my 6 month goals.