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Victor Li, Ram Kandasamy, Esther Wang

Rankmaniacs

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Bench: 225x4
Deadlift: 315x3
Squat: 295x1
Power Clean: 195x2

5/4/09

Trying to do more muscular endurance stuff.

I tried this workout:

8 barbell rows
8 upright rows
8 overhead press
8 good mornings
8 lunges / leg
8 front squat + push press
8 deadlifts

Never let go of the bar.

I did the first set with just a 45 lb. bar, the 2nd set with 65 lbs., and failed during the front squats for the 3rd round with 45 lbs. Then I took a long break and did 2 more rounds with just the bar. Try to use 1 minute rest between rounds.

1/28

Microsoft interview + ski trip + catching up on a ton of work = not lifted for past 2 weeks

I've only done 2 workouts after this off period, and I've lost a lot of strength. But unlike the last time this happened, I feel much more motivated and willing to train and cram food down my mouth.

Today I did upper body:

bench: 185x6x3, 195x4
12 pullups + 3 chinsup
85 lb dumbbell barbell row x 10
100 lb ez-curl bar row x 10
ab circuit lots of reps thing to failure
leg raises with 30 lbs x 8
weighted situps 45 lbs x 10

12/6

Haven't lifted in the past few days due to a couple hard sets.

Was going to do squats but it was taken, so I did a barbell complex endurance workout.

Basically I repeated power clean + 2 front squats + push press + 2 hang cleans with 155 until I couldn't do anymore sets, and then I did the same with 145.

11/30

Did 5 sets with little rest:

10 dips, 6 wide grip pullups, 10 hanging leg raises
10 dips, 6 wide grip pullups, 10 hanging leg raises
10 dips, 6 wide grip pullups, 10 hanging leg raises
10 dips, 4 wide grip pullups + 2 parallel chinups, 10 hanging leg raises
10 dips, 6 chinups, 10 hanging leg raises

Then a few hours later I did a little boxing.