Box Squats
2 sets of 5 @ 135 lbs.
5 sets of 5 @ 225 lbs.
3 sets of 3 @ 275 lbs.
Lunges
5 sets of 5 per @ 135 lbs.
The forearm has gotten a lot of rest, and I feel as though it is ready to handle some work. We'll see come tomorrow night with a bench session.
Monday, December 17, 2007
Monday, December 10, 2007
Still Plagued by the Forearm
That is correct. My forearm is STILL giving me problems. The only thing I can think of is that I managed to pull something. I have been putting ice on it, as well as putting heat on it. I wish it would just go away so I can get to training. I have a lot of things to be working on. None of which can be done without having two good forearms. I can't bench due to it either. I fear that I will be losing a lot of what I gained prior to the last meet.
Box Squats
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
2 sets of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
Pull-Throughs
3 sets of 10 @ 120 lbs.
Box Squats
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
2 sets of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
Pull-Throughs
3 sets of 10 @ 120 lbs.
Tuesday, December 4, 2007
Testing the Waters
I am almost at 100%. After the meet in November, I took a few days off to rest. Only to get sick the week after, which was Thanksgiving week. I was out all week, having no strength and could hardly eat a normal portion. I got over that only to be sidelined by this nagging pain in my right forearm. When it reared its ugly pain, I was unable to even grip a towel with that arm because the pain was too intense. I know I sound like a wussy, but I just couldn't do it. Well, I decided to "Test the Waters" tonight, and . . .
Box Squats
1 set of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
2 sets of 5 @ 225 lbs.
Lunges
3 sets of 5 per @ 135 lbs.
. . . then the forearm started to act up a little. So instead of pushing it, I stopped. I can't afford to be out any longer.
Box Squats
1 set of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
2 sets of 5 @ 225 lbs.
Lunges
3 sets of 5 per @ 135 lbs.
. . . then the forearm started to act up a little. So instead of pushing it, I stopped. I can't afford to be out any longer.
Saturday, November 10, 2007
Meet Results
Squat
First Attempt - 275.5 lbs. (125 kg.) - FAIL (Depth)
Second Attempt - 275.5 lbs. (125 kg.) - GOOD
Third Attempt - 314 lbs. (142.5 kg.) - GOOD
Bench Press
First Attempt - 214.7 lbs. (97.5 kg.) - FAIL (Butt off bench)
Second Attempt - 231.2 lbs. (105 kg.) - FAIL (Butt off bench)
Third Attempt - 231.2 lbs. (105 kg.) - GOOD
Deadlift
First Attenpt - 341.5 lbs. (155 kg.) - GOOD
Second Attempt - 380.2 lbs. (172.5 kg.) - GOOD
Third Attempt - 391.2 lbs. (177.5 kg.) - FAIL (Hitched at knee)
Total
925.4 lbs. (420 kg.)
Result: FIRST PLACE in the Unequipped Powerlifting 181.75 Open Class
All these lifts would have been state records had I notified them at the time of the lift to have the proper number of certified judges.
First Attempt - 275.5 lbs. (125 kg.) - FAIL (Depth)
Second Attempt - 275.5 lbs. (125 kg.) - GOOD
Third Attempt - 314 lbs. (142.5 kg.) - GOOD
Bench Press
First Attempt - 214.7 lbs. (97.5 kg.) - FAIL (Butt off bench)
Second Attempt - 231.2 lbs. (105 kg.) - FAIL (Butt off bench)
Third Attempt - 231.2 lbs. (105 kg.) - GOOD
Deadlift
First Attenpt - 341.5 lbs. (155 kg.) - GOOD
Second Attempt - 380.2 lbs. (172.5 kg.) - GOOD
Third Attempt - 391.2 lbs. (177.5 kg.) - FAIL (Hitched at knee)
Total
925.4 lbs. (420 kg.)
Result: FIRST PLACE in the Unequipped Powerlifting 181.75 Open Class
All these lifts would have been state records had I notified them at the time of the lift to have the proper number of certified judges.
Making Weight
Nov. 8
8:00PM 189.2 Hot bath soak
9:30PM 187.8
Nov. 9
5:00AM 185.6
11:30AM 184.2
12:15PM 182.6 Sauna Suit Jog & Steam Shower
2:20PM 181.2 Sauna Suit Jog & Steam Shower
6:00PM 181.0 WEIGH-IN
7:45PM 184.0 Dinner
8:30PM 185.0 Water Mixed w/ Gatorade
9:30PM 186.4 Water Mixed w/ Gatorade
10:00PM 187.0 Oatmeal
Nov. 10
5:30AM 187.0
7:00AM 188.4 Breakfast
9:00AM Time to lift!
8:00PM 189.2 Hot bath soak
9:30PM 187.8
Nov. 9
5:00AM 185.6
11:30AM 184.2
12:15PM 182.6 Sauna Suit Jog & Steam Shower
2:20PM 181.2 Sauna Suit Jog & Steam Shower
6:00PM 181.0 WEIGH-IN
7:45PM 184.0 Dinner
8:30PM 185.0 Water Mixed w/ Gatorade
9:30PM 186.4 Water Mixed w/ Gatorade
10:00PM 187.0 Oatmeal
Nov. 10
5:30AM 187.0
7:00AM 188.4 Breakfast
9:00AM Time to lift!
Monday, November 5, 2007
Opening Triples - aka TEASER
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
Bench Press
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 225 lbs.
Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 3 @ 345 lbs.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
Bench Press
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 225 lbs.
Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 3 @ 345 lbs.
Wednesday, October 31, 2007
DE Bench Night
Bench Press
5 sets of 5 @ 135 lbs.
3 sets of 2 @ 135 lbs. + 20 lbs. of Chain
3 sets of 2 @ 135 lbs. + Mini Band
5 sets of 5 @ 135 lbs.
3 sets of 2 @ 135 lbs. + 20 lbs. of Chain
3 sets of 2 @ 135 lbs. + Mini Band
Tuesday, October 30, 2007
DE Squat Night
Squat
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
3 sets of 3 @ 225 lbs.
3 sets of 3 @ 225 lbs. + 30 lbs. of Chain
3 sets of 3 @ 225 lbs. + Light Band
Good Morning
3 sets of 8 @ 185 lbs.
Seated Rows
3 sets of 10 @ 120 lbs.
Note: As of tonight I have about 10 lbs. of weight to cut for weigh-ins.
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
3 sets of 3 @ 225 lbs.
3 sets of 3 @ 225 lbs. + 30 lbs. of Chain
3 sets of 3 @ 225 lbs. + Light Band
Good Morning
3 sets of 8 @ 185 lbs.
Seated Rows
3 sets of 10 @ 120 lbs.
Note: As of tonight I have about 10 lbs. of weight to cut for weigh-ins.
Saturday, October 27, 2007
ME Bench Work
Bench Press
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
2 sets of 3 @ 225 lbs.
Close-Grip Bench Press
3 sets of 5 @ 185 lbs.
Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 325 lbs.
1 set of 5 @ 355 lbs.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
2 sets of 3 @ 225 lbs.
Close-Grip Bench Press
3 sets of 5 @ 185 lbs.
Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 325 lbs.
1 set of 5 @ 355 lbs.
Thursday, October 25, 2007
New PR Squat - ME Night
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 1 @ 275 lbs.
1 set of 1 @ 325 lbs. + Belt
1 set of 1 @ 345 lbs. + Belt
1 set of 1 @ 375 lbs. + Belt & Wraps
Deadlift
1 set of 5 @ 225 lbs.
1 set of 1 @ 275 lbs.
1 set of 1 @ 345 lbs.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 1 @ 275 lbs.
1 set of 1 @ 325 lbs. + Belt
1 set of 1 @ 345 lbs. + Belt
1 set of 1 @ 375 lbs. + Belt & Wraps
Deadlift
1 set of 5 @ 225 lbs.
1 set of 1 @ 275 lbs.
1 set of 1 @ 345 lbs.
Tuesday, October 23, 2007
Good ME Bench Work
Bench Press
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 225 lbs.
Close-Grip Bench Press
3 sets of 10 @ 135 lbs.
Ab Work
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 225 lbs.
Close-Grip Bench Press
3 sets of 10 @ 135 lbs.
Ab Work
Thursday, October 18, 2007
Minimal DE Squat Night
Squat
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
5 sets of 2 @ 245 lbs.
5 sets of 2 @ 245 lbs. + 30 lbs. of chain
5 sets of 2 @ 245 lbs. + Light Band
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
5 sets of 2 @ 245 lbs.
5 sets of 2 @ 245 lbs. + 30 lbs. of chain
5 sets of 2 @ 245 lbs. + Light Band
Wednesday, October 17, 2007
PR! - ME Bench Night
Bench Press
2 sets of 5 @ 135 lbs.
1 set of 1 @ 235 lbs.
1 set of 1 @ 245 lbs.
3 sets of 3 @ 245 lbs. off 2BD
Lying Dumbell Tricep Extension
5 sets of 8 @ 30 lbs.
Seated Rows
3 sets of 10 @ 120 lbs.
2 sets of 5 @ 135 lbs.
1 set of 1 @ 235 lbs.
1 set of 1 @ 245 lbs.
3 sets of 3 @ 245 lbs. off 2BD
Lying Dumbell Tricep Extension
5 sets of 8 @ 30 lbs.
Seated Rows
3 sets of 10 @ 120 lbs.
Monday, October 15, 2007
ME Squat Stuff
Power Clean
1 set of 5 @ 135 lbs.
1 set of 1 (+ 4 partials) @ 185 lbs.
2 sets of 5 @ 155 lbs.
2 sets of 5 @ 165 lbs.
Good Morning Squat
3 sets of 8 @ 185 lbs.
1 set of 5 @ 135 lbs.
1 set of 1 (+ 4 partials) @ 185 lbs.
2 sets of 5 @ 155 lbs.
2 sets of 5 @ 165 lbs.
Good Morning Squat
3 sets of 8 @ 185 lbs.
Saturday, October 13, 2007
DE Bench Day
Bench Press
3 sets of 3 @ 135 lbs.
3 sets of 3 @ 135 lbs. + 20 lbs. of chain
3 sets of 3 @ 135 lbs. + mini band
3 sets of 3 @ 135 lbs.
Decline Bench Press
3 sets of 3 @ 95 lbs.
Incline Bench Press
3 sets of 3 @ 95 lbs.
3 sets of 3 @ 135 lbs.
3 sets of 3 @ 135 lbs. + 20 lbs. of chain
3 sets of 3 @ 135 lbs. + mini band
3 sets of 3 @ 135 lbs.
Decline Bench Press
3 sets of 3 @ 95 lbs.
Incline Bench Press
3 sets of 3 @ 95 lbs.
Thursday, October 11, 2007
DE Squat
Squat
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
3 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.
Pull-Throughs
3 sets of 10 @ 120 lbs.
Seated Rows
3 sets of 12 @ 120 lbs.
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
3 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.
Pull-Throughs
3 sets of 10 @ 120 lbs.
Seated Rows
3 sets of 12 @ 120 lbs.
Tuesday, October 9, 2007
Bench Press ME night
Bench Press
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 225 lbs.
1 set of 2 @ 235 lbs.
3 sets of 3 @ 245 lbs. off 2BD
Close-Grip Bench Press
3 sets of 8 @ 155 lbs.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 225 lbs.
1 set of 2 @ 235 lbs.
3 sets of 3 @ 245 lbs. off 2BD
Close-Grip Bench Press
3 sets of 8 @ 155 lbs.
Monday, October 8, 2007
Squat ME day
Power Clean
1 set of 5 @ 135 lbs.
1 set of 2 @ 185 lbs.
3 sets of 5 @ 155 lbs.
Good Morning Squat
3 set of 5 @ 225 lbs.
1 set of 5 @ 135 lbs.
1 set of 2 @ 185 lbs.
3 sets of 5 @ 155 lbs.
Good Morning Squat
3 set of 5 @ 225 lbs.
Monday, October 1, 2007
ME Squat - Short but SO sweet
Power Clean
1 set of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
*I will work more of these into my routine. I feel these are what my upper back is lacking in a bad way! By the way; I have never before tonight done a set of 3 @ 185 lbs., only singles. I am proud of myself.*
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
1 set of 3 @ 295 lbs.
1 set of 3 @ 295 lbs. + belt
1 set of 5 @ 295 lbs. + belt & wraps
1 set of 5 @ 325 lbs. + belt & wraps
*Already on a high from the power cleans, I decided to push it a little harder. I decided to load the bar to 325 lbs. and after the first rep it felt so light. So, what else but to go for a second, then a third, then a fourth, and then a FIFTH! Holy crap, I thought to myself. Standing there trying to realize what I had just done.
Good Morning Squats
2 sets of 8 @ 225 lbs.
As far as heavy squats go, I think I will take a short break from them. Instead, I think I will start ME days with Power Cleans and follow them with Good Morning Squats. I feel this will be a good combination to push my strength to the next level.
1 set of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
*I will work more of these into my routine. I feel these are what my upper back is lacking in a bad way! By the way; I have never before tonight done a set of 3 @ 185 lbs., only singles. I am proud of myself.*
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
1 set of 3 @ 295 lbs.
1 set of 3 @ 295 lbs. + belt
1 set of 5 @ 295 lbs. + belt & wraps
1 set of 5 @ 325 lbs. + belt & wraps
*Already on a high from the power cleans, I decided to push it a little harder. I decided to load the bar to 325 lbs. and after the first rep it felt so light. So, what else but to go for a second, then a third, then a fourth, and then a FIFTH! Holy crap, I thought to myself. Standing there trying to realize what I had just done.
Good Morning Squats
2 sets of 8 @ 225 lbs.
As far as heavy squats go, I think I will take a short break from them. Instead, I think I will start ME days with Power Cleans and follow them with Good Morning Squats. I feel this will be a good combination to push my strength to the next level.
Thursday, September 27, 2007
DE Bench Night
Back after a few days off.
Bench Press
1 set of 5 @ 95 lbs.
1 set of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 95 lbs. + mini band
Incline Bench Press
3 set of 10 @ 95 lbs.
Decline Close-Grip Bench Press
5 sets of 10 @ 95 lbs.
Lat Pulldowns
3 sets of 10 @ 120 lbs.
Bench Press
1 set of 5 @ 95 lbs.
1 set of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 95 lbs. + mini band
Incline Bench Press
3 set of 10 @ 95 lbs.
Decline Close-Grip Bench Press
5 sets of 10 @ 95 lbs.
Lat Pulldowns
3 sets of 10 @ 120 lbs.
Thursday, September 20, 2007
ME Bench Day
Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 230 lbs.
1 set of 1 @ 250 lbs. off 1BD
1 set of 1 @ 260 lbs. off 2BD
3 sets of 3 @ 245 lbs. off 2BD
Reverse-Grip Bench Press
2 sets of 10 @ 155 lbs.
Close-Grip Bench Press for Reps
25 reps @ 95 lbs.
*The forearm pain was starting to become worse during the sets of reverse-grip, but I decided to blast the triceps with one last thing before calling it quits. I am still icing it for 20 mins at a time since it seems to help.*
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 230 lbs.
1 set of 1 @ 250 lbs. off 1BD
1 set of 1 @ 260 lbs. off 2BD
3 sets of 3 @ 245 lbs. off 2BD
Reverse-Grip Bench Press
2 sets of 10 @ 155 lbs.
Close-Grip Bench Press for Reps
25 reps @ 95 lbs.
*The forearm pain was starting to become worse during the sets of reverse-grip, but I decided to blast the triceps with one last thing before calling it quits. I am still icing it for 20 mins at a time since it seems to help.*
Tuesday, September 18, 2007
DE Squat
Squat
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.
*The nagging forearm issue has come back to slow down progress. Tonight got cut short due to it bothering any time a pulling or squeezing with the right arm. I had to make a choice to cut this workout short so I can ice the arm and try to be 100% come ME days.*
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.
*The nagging forearm issue has come back to slow down progress. Tonight got cut short due to it bothering any time a pulling or squeezing with the right arm. I had to make a choice to cut this workout short so I can ice the arm and try to be 100% come ME days.*
Monday, September 17, 2007
DE Bench Night
Bench Press
(First time with bands.)
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 115 lbs. + mini band
3 sets of 3 @ 155 lbs.
*Mini Band = 90 lbs. of tension at top
40 lbs. of tension at bottom
Decline Bench Press
5 sets of 8 @ 155 lbs.
Tricep Pressdown
3 sets of 10 @ 70 lbs.
Seated Rows
3 sets of 10 @ 170 lbs.
Shrugs
3 sets of 10 @ 135 lbs.
(First time with bands.)
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 115 lbs. + mini band
3 sets of 3 @ 155 lbs.
*Mini Band = 90 lbs. of tension at top
40 lbs. of tension at bottom
Decline Bench Press
5 sets of 8 @ 155 lbs.
Tricep Pressdown
3 sets of 10 @ 70 lbs.
Seated Rows
3 sets of 10 @ 170 lbs.
Shrugs
3 sets of 10 @ 135 lbs.
Saturday, September 15, 2007
ME Squat Day
*I was very busy last night, and didn't get a chance to post this workout afterward.*
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 3 @ 305 lbs.
Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 325 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 135 lbs.
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 3 @ 305 lbs.
Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 325 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 135 lbs.
Thursday, September 13, 2007
ME Bench Day
Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 225 lbs.
1 set of 1 @ 245 lbs. off 1BD
1 set of 1 @ 260 lbs. off 2BD
1 set of 1 @ 275 lbs. off 3BD
3 sets of 5 @ 225 lbs. off 2BD
Close-Grip Bench Press
5 sets of 10 @ 135 lbs.
Bent Rows
5 sets of 10 @ 135 lbs.
Shrugs
3 sets of 10 @135 lbs.
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 225 lbs.
1 set of 1 @ 245 lbs. off 1BD
1 set of 1 @ 260 lbs. off 2BD
1 set of 1 @ 275 lbs. off 3BD
3 sets of 5 @ 225 lbs. off 2BD
Close-Grip Bench Press
5 sets of 10 @ 135 lbs.
Bent Rows
5 sets of 10 @ 135 lbs.
Shrugs
3 sets of 10 @135 lbs.
Tuesday, September 11, 2007
DE Squat Day
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.
Good Mornings
1 set of 6 @ 135 lbs.
1 set of 6 @ 155 lbs.
1 set of 6 @ 185 lbs.
1 set of 6 @ 155 lbs.
1 set of 6 @ 135 lbs.
Face Pull
5 sets of 8 @ 50 lbs.
Power Clean
3 sets of 6 @ 135 lbs.
Note: This is the first time using bands, and I already like them. I am very eager to use them for the bench press. I love the feel of constant tension from the top of the lift to the bottom and back up. They are very different from using chains, but I like them so far.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.
Good Mornings
1 set of 6 @ 135 lbs.
1 set of 6 @ 155 lbs.
1 set of 6 @ 185 lbs.
1 set of 6 @ 155 lbs.
1 set of 6 @ 135 lbs.
Face Pull
5 sets of 8 @ 50 lbs.
Power Clean
3 sets of 6 @ 135 lbs.
Note: This is the first time using bands, and I already like them. I am very eager to use them for the bench press. I love the feel of constant tension from the top of the lift to the bottom and back up. They are very different from using chains, but I like them so far.
Monday, September 10, 2007
DE Bench Day
Bench Press
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 155 lbs.
Decline Bench Press
3 sets of 5 @ 185 lbs.
Seated Rows
5 sets of 8 @ 170 lbs.
Tricep Pressdown
5 sets of 8 @ 70 lbs.
Shrugs
3 sets of 8 @ 185 lbs.
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 155 lbs.
Decline Bench Press
3 sets of 5 @ 185 lbs.
Seated Rows
5 sets of 8 @ 170 lbs.
Tricep Pressdown
5 sets of 8 @ 70 lbs.
Shrugs
3 sets of 8 @ 185 lbs.
Saturday, September 8, 2007
ME Squat Training
*When I am on vacation, I seem to forget to do almost eveything. This is from yesterday.*
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 3 @ 295 lbs.
Low Pulley Rows
3 sets of 8 @ 120 lbs.
Good Mornings
3 sets of 10 @ 155 lbs.
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 3 @ 295 lbs.
Low Pulley Rows
3 sets of 8 @ 120 lbs.
Good Mornings
3 sets of 10 @ 155 lbs.
Thursday, September 6, 2007
ME Bench Day
Bench Press
1 set of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 3 @ 205 lbs.
1 set of 1 @ 225 lbs.
1 set of 1 @ 235 lbs. off 1 bd
1 set of 1 @ 245 lbs. off 1 bd
Bent Rows
3 sets of 8 @ 135 lbs.
Tricep Pressdown
3 sets of 8 @ 70 lbs.
Lat Pulldown
3 sets of 8 @ 120 lbs.
1 set of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 3 @ 205 lbs.
1 set of 1 @ 225 lbs.
1 set of 1 @ 235 lbs. off 1 bd
1 set of 1 @ 245 lbs. off 1 bd
Bent Rows
3 sets of 8 @ 135 lbs.
Tricep Pressdown
3 sets of 8 @ 70 lbs.
Lat Pulldown
3 sets of 8 @ 120 lbs.
Wednesday, September 5, 2007
DE Squat Night
*This post is from last night. I forgot to post because I was a little busy afterward.*
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.
Seated Rows
3 sets of 10 @ 170 lbs.
Good Mornings
3 sets of 10 @ 135 lbs.
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.
Seated Rows
3 sets of 10 @ 170 lbs.
Good Mornings
3 sets of 10 @ 135 lbs.
Monday, September 3, 2007
DE (dynamic effort) Bench Work
Bench Press
1 set of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 155 lbs.
Seated Rows
3 sets of 8 @ 170 lbs.
1 set of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 155 lbs.
Seated Rows
3 sets of 8 @ 170 lbs.
Wednesday, August 29, 2007
Hip Pain
I have been having some pain and tightness in both of my hips. So, last night I decided to take the night off. Today, the same tightness and pain in the hips cut this workout very short.
Speed Squat Night
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.
Speed Squat Night
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.
Monday, August 27, 2007
Speed Bench Changes
Bench Press
I cut the weight used for this to try to increase the speed. The weight that I was using felt as if I was just lifting the weight and not really benefitting from the speed needed for the movement.
3 sets of 3 @ 135 lbs.
6 sets of 3 @ 135 lbs. + 20 lbs. of chain
3 sets of 3 @ 135 lbs.
Close-Grip Bench Press
3 sets of 8 @ 155 lbs.
Dumb-Bell Bench Press
3 sets of 12 @ 30 lbs.
Seated Rows
3 sets of 8 @ 170 lbs.
I cut the weight used for this to try to increase the speed. The weight that I was using felt as if I was just lifting the weight and not really benefitting from the speed needed for the movement.
3 sets of 3 @ 135 lbs.
6 sets of 3 @ 135 lbs. + 20 lbs. of chain
3 sets of 3 @ 135 lbs.
Close-Grip Bench Press
3 sets of 8 @ 155 lbs.
Dumb-Bell Bench Press
3 sets of 12 @ 30 lbs.
Seated Rows
3 sets of 8 @ 170 lbs.
Friday, August 24, 2007
ME Squat
Box Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 2 @ 225 lbs.
1 set of 2 @ 275 lbs.
1 set of 1 @ 295 lbs.
1 set of 1 @ 310 lbs.
1 set of 1 @ 315 lbs.
Ham Raise
4 sets of 15 @ BWT
Bent Rows
5 sets of 8 @ 135 lbs.
Seated Rows
3 sets of 12 @ 120 lbs.
Deadlift
1 set of 3 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 3 @ 325 lbs.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 2 @ 225 lbs.
1 set of 2 @ 275 lbs.
1 set of 1 @ 295 lbs.
1 set of 1 @ 310 lbs.
1 set of 1 @ 315 lbs.
Ham Raise
4 sets of 15 @ BWT
Bent Rows
5 sets of 8 @ 135 lbs.
Seated Rows
3 sets of 12 @ 120 lbs.
Deadlift
1 set of 3 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 3 @ 325 lbs.
Thursday, August 23, 2007
ME Bench Work
Bench Press
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 185 lbs. off 2bd
1 set of 2 @ 225 lbs. off 2bd
1 set of 1 @ 235 lbs. off 2bd
1 set of 1 @ 245 lbs. off 2bd
1 set of 1 @ 255 lbs. off 2bd
(Burnout set: 1 set of 20 @ 135 lbs.)
Laying Tricep Dumb-Bell Extentions
3 sets of 6 @ 30 lbs.
Upright Dumb-Bell Rows
3 sets of 10 @ 30 lbs.
Face-Pulls
3 sets of 10 @ 50 lbs.
Tricep Pressdowns
3 sets of 10 @ 50 lbs.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 185 lbs. off 2bd
1 set of 2 @ 225 lbs. off 2bd
1 set of 1 @ 235 lbs. off 2bd
1 set of 1 @ 245 lbs. off 2bd
1 set of 1 @ 255 lbs. off 2bd
(Burnout set: 1 set of 20 @ 135 lbs.)
Laying Tricep Dumb-Bell Extentions
3 sets of 6 @ 30 lbs.
Upright Dumb-Bell Rows
3 sets of 10 @ 30 lbs.
Face-Pulls
3 sets of 10 @ 50 lbs.
Tricep Pressdowns
3 sets of 10 @ 50 lbs.
Tuesday, August 21, 2007
Speed Squat Work
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.
Romanian Deadlift
3 sets of 10 @ 135 lbs.
Low Cable Rows
3 sets of 8 @ 120 lbs.
Shrug
3 sets of 10 @ 135 lbs.
Ab Pulldowns
2 sets of 40 @ 50 lbs.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.
Romanian Deadlift
3 sets of 10 @ 135 lbs.
Low Cable Rows
3 sets of 8 @ 120 lbs.
Shrug
3 sets of 10 @ 135 lbs.
Ab Pulldowns
2 sets of 40 @ 50 lbs.
Monday, August 20, 2007
Speed Bench (Lacking)
Tonight was speed bench presses, or the lack thereof. I seem to be picking a weight that doesn't allow me to work to much on speed/explosiveness. But, when I go lighter, it never seems enough to benefit all that much. Changes will be made accordingly next speed bench session.
Bench Press
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 195 lbs.
6 sets of 3 @ 195 lbs. + 20 lbs. of chain.
3 sets of 3 @ 195 lbs.
JM Press
5 sets of 10 @ 75 lbs.
Lat Pulldowns
3 sets of 10 @ 120 lbs.
Bent Rows
3 sets of 10 @ 95 lbs.
Bench Press
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 195 lbs.
6 sets of 3 @ 195 lbs. + 20 lbs. of chain.
3 sets of 3 @ 195 lbs.
JM Press
5 sets of 10 @ 75 lbs.
Lat Pulldowns
3 sets of 10 @ 120 lbs.
Bent Rows
3 sets of 10 @ 95 lbs.
Thursday, August 16, 2007
Day of Vacation
That's right, I had a day of vacation today. However, I did make the most of it and worked out twice today.
Morning Workout
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.
Good Morning
3 sets of 8 @ 185 lbs.
Evening Workout
Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs. off 2 bd
1 set of 3 @ 225 lbs. off 2 bd
1 set of 3 @ 235 lbs. off 2 bd
1 set of 1 @ 265 lbs. off 3 bd
Close-Grip Bench Press
2 sets of 6 @ 185 lbs.
1 set of 5 @ 185 lbs.
Dumb-Bell Rows
2 sets of 12 @ 50 lbs.
Morning Workout
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.
Good Morning
3 sets of 8 @ 185 lbs.
Evening Workout
Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs. off 2 bd
1 set of 3 @ 225 lbs. off 2 bd
1 set of 3 @ 235 lbs. off 2 bd
1 set of 1 @ 265 lbs. off 3 bd
Close-Grip Bench Press
2 sets of 6 @ 185 lbs.
1 set of 5 @ 185 lbs.
Dumb-Bell Rows
2 sets of 12 @ 50 lbs.
Monday, August 13, 2007
Speed Bench Night
Bench Press
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 185 lbs.
6 sets of 3 @ 185 lbs. + 20 lbs. of chain
3 sets of 3 @ 185 lbs.
JM Press
5 sets of 8 @ 75 lbs.
Pull-Ups
5 sets of 8 @ BWT
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 185 lbs.
6 sets of 3 @ 185 lbs. + 20 lbs. of chain
3 sets of 3 @ 185 lbs.
JM Press
5 sets of 8 @ 75 lbs.
Pull-Ups
5 sets of 8 @ BWT
Saturday, August 11, 2007
ME Squat
Box Squat
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 205 lbs.
1 set of 2 @ 225 lbs.
1 set of 2 @ 275 lbs.
1 set of 1 @ 295 lbs.
1 set of 1 @ 305 lbs.
Ham Raise
3 sets of 15 @ BWT
Seated Rows
5 sets of 10 @ 120 lbs.
Upper Back Good Morning
2 sets of 10 @ 225 lbs.
(Heard about these and thought I would give them a try so I could work the upper back some. However, I didn't "feel" them doing anything. Also don't know if I was doing them correctly or not.)
Power Shrugs
3 sets of 8 @ 135 lbs.
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 205 lbs.
1 set of 2 @ 225 lbs.
1 set of 2 @ 275 lbs.
1 set of 1 @ 295 lbs.
1 set of 1 @ 305 lbs.
Ham Raise
3 sets of 15 @ BWT
Seated Rows
5 sets of 10 @ 120 lbs.
Upper Back Good Morning
2 sets of 10 @ 225 lbs.
(Heard about these and thought I would give them a try so I could work the upper back some. However, I didn't "feel" them doing anything. Also don't know if I was doing them correctly or not.)
Power Shrugs
3 sets of 8 @ 135 lbs.
Thursday, August 9, 2007
New Stuff for Max Bench
Bench Press
1 set of 8 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 3 @ 185 lbs. off 2bd
1 set of 3 @ 205 lbs. off 2bd
1 set of 3 @ 225 lbs. off 2bd
1 set of 1 @ 245 lbs. off 3bd
1 set of 1 @ 255 lbs. off 3 bd
Close-Grip Bench Press
1 set of 6 @ 185 lbs.
1 set of 5 @ 185 lbs.
1 set of 4 @ 185 lbs.
Bent-Over Barbell Rows
3 sets of 8 @ 135 lbs.
Shrugs
3 sets of 15 @ 135 lbs.
Side Laterals
2 sets of 8 @ 20 lbs.
Bent Laterals
2 sets of 8 @ 20 lbs.
1 set of 8 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 3 @ 185 lbs. off 2bd
1 set of 3 @ 205 lbs. off 2bd
1 set of 3 @ 225 lbs. off 2bd
1 set of 1 @ 245 lbs. off 3bd
1 set of 1 @ 255 lbs. off 3 bd
Close-Grip Bench Press
1 set of 6 @ 185 lbs.
1 set of 5 @ 185 lbs.
1 set of 4 @ 185 lbs.
Bent-Over Barbell Rows
3 sets of 8 @ 135 lbs.
Shrugs
3 sets of 15 @ 135 lbs.
Side Laterals
2 sets of 8 @ 20 lbs.
Bent Laterals
2 sets of 8 @ 20 lbs.
Saturday, August 4, 2007
Meet Results!
I felt really good going into this meet. Friday night was early weigh in and I made weight at 180.5 lbs. Got to the meet and still felt good.
No more waiting. Here are my results:
Weight class: 181.5 lb
Division: Pure (Unequipped)
Bench Press
1st attempt: 198.2 lbs. (90 kg.)
2nd attempt: 220.2 lbs. (100 kg.) *
3rd attempt: 236.7 lbs. (107.5 kg.) MISS
Deadlift
1st attempt: 341.5 lbs. (155 kg.)
2nd attempt: 374.7 lbs. (170 kg.) *
3rd attempt: 391.2 lbs. (177.5 kg.) MISS
Total: 594.9 lbs. (270 kg.) *
Placing: 1st
* Unsure if lifts were KS state records or not.
No more waiting. Here are my results:
Weight class: 181.5 lb
Division: Pure (Unequipped)
Bench Press
1st attempt: 198.2 lbs. (90 kg.)
2nd attempt: 220.2 lbs. (100 kg.) *
3rd attempt: 236.7 lbs. (107.5 kg.) MISS
Deadlift
1st attempt: 341.5 lbs. (155 kg.)
2nd attempt: 374.7 lbs. (170 kg.) *
3rd attempt: 391.2 lbs. (177.5 kg.) MISS
Total: 594.9 lbs. (270 kg.) *
Placing: 1st
* Unsure if lifts were KS state records or not.
Thursday, August 2, 2007
Last Teaser Before Meet
Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 se of 3 @ 185 lbs. + 30 lbs. of chain
Deadlift
2 sets of 3 @ 135 lbs.
2 sets of 3 @ 225 lbs.
2 sets of 3 @ 275 lbs.
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 se of 3 @ 185 lbs. + 30 lbs. of chain
Deadlift
2 sets of 3 @ 135 lbs.
2 sets of 3 @ 225 lbs.
2 sets of 3 @ 275 lbs.
Tuesday, July 31, 2007
Quick Tease
Bench Press
1 set of 10 @ 135 lbs.
1 set of 3 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 3 @ 185 lbs. + 30 lbs. of chain
1 set of 2 @ 205 lbs. + 30 lbs. of chain
Deadlift
2 sets of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 1 @ 325 lbs.
1 set of 10 @ 135 lbs.
1 set of 3 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 3 @ 185 lbs. + 30 lbs. of chain
1 set of 2 @ 205 lbs. + 30 lbs. of chain
Deadlift
2 sets of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 1 @ 325 lbs.
Wednesday, July 25, 2007
Speed Squats
Squat
2 sets of 5 @ 135 lbs.
3 sets of 2 @ 245 lbs.
6 sets of 2 @ 245 lbs. + 30 lbs. of chain
3 sets of 2 @ 245 lbs.
Good Mornings
3 sets of 8 @ 185 lbs.
Seated Rows
3 sets of 10 @ 120 lbs.
2 sets of 5 @ 135 lbs.
3 sets of 2 @ 245 lbs.
6 sets of 2 @ 245 lbs. + 30 lbs. of chain
3 sets of 2 @ 245 lbs.
Good Mornings
3 sets of 8 @ 185 lbs.
Seated Rows
3 sets of 10 @ 120 lbs.
Monday, July 23, 2007
Speed Bench Work
Bench Press
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 185 lbs.
6 sets of 3 @ 185 lbs. + 30 lbs. of chain
3 sets of 3 @ 185 lbs.
Close-Grip Bench Press
5 sets of 8 @ 135 lbs.
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 185 lbs.
6 sets of 3 @ 185 lbs. + 30 lbs. of chain
3 sets of 3 @ 185 lbs.
Close-Grip Bench Press
5 sets of 8 @ 135 lbs.
Saturday, July 21, 2007
Max Effort (Squat) Deadlift
This wasn't a very good workout. I am still struggling with a fluctuation in my bwt, and it is really messing with my head.
Good Morning Squat
2 sets of 10 @ 135 lbs.
2 sets of 10 @ 185 lbs.
Deadlift (Sumo)
1 set of 5 @ 225 lbs.
1 set of 3 @ 295 lbs.
3 sets of 1 @ 345 lbs.
Good Morning Squat
2 sets of 10 @ 135 lbs.
2 sets of 10 @ 185 lbs.
Deadlift (Sumo)
1 set of 5 @ 225 lbs.
1 set of 3 @ 295 lbs.
3 sets of 1 @ 345 lbs.
Thursday, July 19, 2007
Max Effort Bench Night
Close-Grip Bench Press
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 195 lbs.
1 set of 3 @ 205 lbs.
1 set of 3 @ 215 lbs.
1 set of 3 @ 205 lbs.
1 set of 3 @ 195 lbs.
1 set of 5 @ 185 lbs.
Dumb-Bell Butterflies
3 sets of 10 @ 20 lbs.
Upright Rows
3 sets of 8 @ 90 lbs.
Shrugs
3 sets of 10 @ 135 lbs.
Just making a note of how I feel at the present time. I have never felt so strong. I just want to keep going, but am being smart and not thinking of trying to overdue it. I think I will do very well at the upcoming meet. I know I will set a PR! Who knows, maybe I will set a state record?
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 195 lbs.
1 set of 3 @ 205 lbs.
1 set of 3 @ 215 lbs.
1 set of 3 @ 205 lbs.
1 set of 3 @ 195 lbs.
1 set of 5 @ 185 lbs.
Dumb-Bell Butterflies
3 sets of 10 @ 20 lbs.
Upright Rows
3 sets of 8 @ 90 lbs.
Shrugs
3 sets of 10 @ 135 lbs.
Just making a note of how I feel at the present time. I have never felt so strong. I just want to keep going, but am being smart and not thinking of trying to overdue it. I think I will do very well at the upcoming meet. I know I will set a PR! Who knows, maybe I will set a state record?
Speed Squat
**NOTE: This post is from last night. My internet was down and was not able to post my workout. **
Squat
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 35 lbs. of chain
3 sets of 2 @ 225 lbs.
Good Morning
3 sets of 8 @ 185 lbs.
Squat
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 35 lbs. of chain
3 sets of 2 @ 225 lbs.
Good Morning
3 sets of 8 @ 185 lbs.
Monday, July 16, 2007
Speed Bench Work
Bench Press
1 set of 8 @ 135 lbs.
1 set of 5 @ 135 lbs.
3 sets of 3 @ 195 lbs.
6 sets of 3 @ 195 lbs. + 30 lbs. chains
3 sets of 3 @ 195 lbs.
Close-Grip Bench Press
3 sets of 10 @ 135 lbs.
Bent Barbell Rows
3 sets of8 @ 135 lbs.
1 set of 8 @ 135 lbs.
1 set of 5 @ 135 lbs.
3 sets of 3 @ 195 lbs.
6 sets of 3 @ 195 lbs. + 30 lbs. chains
3 sets of 3 @ 195 lbs.
Close-Grip Bench Press
3 sets of 10 @ 135 lbs.
Bent Barbell Rows
3 sets of8 @ 135 lbs.
Saturday, July 14, 2007
Squat Max Effort
Good Morning Squat
1 set of 10 @ 135 lbs.
1 set of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
2 sets of 5 @ 225 lbs.
Deadlift (conventional)
1 set of 5 @ 225 lbs.
1 set of 3 @ 295 lbs.
1 set of 1 @ 345 lbs.
1 set of 1 @ 365 lbs.
1 set of 1 @ 375 lbs.
Shrugs
3 sets of 10 @ 185 lbs.
Seated Rows
3 sets of 10 @ 120 lbs.
Standing Cable Crunches
1 set of 30 @ 70 lbs.
1 set of 10 @ 135 lbs.
1 set of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
2 sets of 5 @ 225 lbs.
Deadlift (conventional)
1 set of 5 @ 225 lbs.
1 set of 3 @ 295 lbs.
1 set of 1 @ 345 lbs.
1 set of 1 @ 365 lbs.
1 set of 1 @ 375 lbs.
Shrugs
3 sets of 10 @ 185 lbs.
Seated Rows
3 sets of 10 @ 120 lbs.
Standing Cable Crunches
1 set of 30 @ 70 lbs.
Thursday, July 12, 2007
Bench Max Effort Night
JM Press
1 set of 10 @ 45 lbs.
1 set of 5 @ 65 lbs.
1 set of 5 @ 95 lbs.
1 set of 5 @ 115 lbs.
(Tried a second set but failed on the first rep.)
Close-Grip Bench Press
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
Pull-Ups
5 sets of 5 @ BWT
(Each set done with a different style of grip.)
Shrugs
3 sets of 10 @ 135 lbs.
I have been really bummed and frustrated with my weight. I am still needing to cut about 3-4.5 lbs. but seem to be having a real hard time with it. I am kind of stumped as to what to do.
1 set of 10 @ 45 lbs.
1 set of 5 @ 65 lbs.
1 set of 5 @ 95 lbs.
1 set of 5 @ 115 lbs.
(Tried a second set but failed on the first rep.)
Close-Grip Bench Press
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
Pull-Ups
5 sets of 5 @ BWT
(Each set done with a different style of grip.)
Shrugs
3 sets of 10 @ 135 lbs.
I have been really bummed and frustrated with my weight. I am still needing to cut about 3-4.5 lbs. but seem to be having a real hard time with it. I am kind of stumped as to what to do.
Tuesday, July 10, 2007
Speed Squat Night
Squat
2 sets of 5 @ 135 lbs. (warmup)
3 sets of 2 @ 205 lbs.
6 sets of 2 @ 205 lbs. + 35 lbs. of chain
3 sets of 2 @ 205 lbs.
Good Morning Squat *
3 sets of 8 @ 135 lbs.
Standing Ab Crunches **
3 sets of 20 @ 50 lbs.
* I read somewhere that these were a favorite with Louie Simmons and knew it was something that I should try. I definately felt them working like nothing else. I look forward to doing more of these in the future.
** I never do ab work, but also read that Louie said in order to have a strong squat you have to train abs. So, it is time to start working them.
2 sets of 5 @ 135 lbs. (warmup)
3 sets of 2 @ 205 lbs.
6 sets of 2 @ 205 lbs. + 35 lbs. of chain
3 sets of 2 @ 205 lbs.
Good Morning Squat *
3 sets of 8 @ 135 lbs.
Standing Ab Crunches **
3 sets of 20 @ 50 lbs.
* I read somewhere that these were a favorite with Louie Simmons and knew it was something that I should try. I definately felt them working like nothing else. I look forward to doing more of these in the future.
** I never do ab work, but also read that Louie said in order to have a strong squat you have to train abs. So, it is time to start working them.
Monday, July 9, 2007
Westside Embrace
Bench Press
1 set of 5 @ 95 lbs.
3 sets of 3 @ 135 lbs.
6 sets of 3 @ 135 lbs. + 35 lbs. of chain
3 sets of 3 @ 135 lbs.
Tricep Pressdown
3 sets of 10 @ 50 lbs.
Bent Barbell Rows
3 sets of 10 @ 135 lbs.
Shrugs
3 sets of 10 @ 135 lbs.
I did a lot more reading and studying on the "Westside Barbell" way of training. I learned a great deal of things, and am going to try to incorporate many principles. Today was the first of many changes that I will make. According to the "WB" way, I have been overtraining in many ways, yet at the same time undertraining in many other ways.
1 set of 5 @ 95 lbs.
3 sets of 3 @ 135 lbs.
6 sets of 3 @ 135 lbs. + 35 lbs. of chain
3 sets of 3 @ 135 lbs.
Tricep Pressdown
3 sets of 10 @ 50 lbs.
Bent Barbell Rows
3 sets of 10 @ 135 lbs.
Shrugs
3 sets of 10 @ 135 lbs.
I did a lot more reading and studying on the "Westside Barbell" way of training. I learned a great deal of things, and am going to try to incorporate many principles. Today was the first of many changes that I will make. According to the "WB" way, I have been overtraining in many ways, yet at the same time undertraining in many other ways.
Friday, July 6, 2007
"Dead" Tired
Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 325 lbs.
2 sets of 3 @ 345 lbs.
1 set of 5 @ 325 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 225 lbs.
Box Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs. (last rep was horrible)
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 325 lbs.
2 sets of 3 @ 345 lbs.
1 set of 5 @ 325 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 225 lbs.
Box Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs. (last rep was horrible)
Thursday, July 5, 2007
Keep on Keeping on
Bench Press
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
6 sets of 2 @ 185 lbs. + 35 lbs. of chains
Close-Grip Bench Press
3 sets of 8 @ 155 lbs.
Seated Rows
5 sets of 10 @ 120 lbs.
Side Lateral
3 sets of 10 @ 20 lbs.
Front Lateral
3 sets of 10 @ 20 lbs.
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
6 sets of 2 @ 185 lbs. + 35 lbs. of chains
Close-Grip Bench Press
3 sets of 8 @ 155 lbs.
Seated Rows
5 sets of 10 @ 120 lbs.
Side Lateral
3 sets of 10 @ 20 lbs.
Front Lateral
3 sets of 10 @ 20 lbs.
Wednesday, July 4, 2007
"Dead" Rising or Lack There Of
Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 295 lbs.
1 set of 2 @ 345 lbs.
FAIL @ 395 lbs.
1 set of 1 @ 345 lbs.
1 set of 10 @ 295 lbs.
1 set of 8 @ 295.
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 295 lbs.
1 set of 2 @ 345 lbs.
FAIL @ 395 lbs.
1 set of 1 @ 345 lbs.
1 set of 10 @ 295 lbs.
1 set of 8 @ 295.
Monday, July 2, 2007
Hard Work is Paying Off
Bench Press
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
6 sets of 2 @ 225 lbs.
JM Press
5 sets of 5 @ 95 lbs.
Overhead Press
3 sets of 8 @ 95 lbs.
It seams like all the hard work that I have been putting in is starting to pay off. I am proud of myself with the gains that I have been making. I only hope that the payoff at the next meet is well worth it.
Even while dieting down these few pounds, it doesn't seem that I have lost any strength but rather been getting stronger.
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
6 sets of 2 @ 225 lbs.
JM Press
5 sets of 5 @ 95 lbs.
Overhead Press
3 sets of 8 @ 95 lbs.
It seams like all the hard work that I have been putting in is starting to pay off. I am proud of myself with the gains that I have been making. I only hope that the payoff at the next meet is well worth it.
Even while dieting down these few pounds, it doesn't seem that I have lost any strength but rather been getting stronger.
Tuesday, June 26, 2007
Short But Sweet
Box Squat
1 set of 10 @ 135 lbs.
1 set of 8 @ 185 lbs.
1 set of 5 @ 225 lbs.
5 sets of 2 @ 305 lbs.
Wide-Stance Good Mornings
5 sets of 5 @ 225 lbs.
1 set of 10 @ 135 lbs.
1 set of 8 @ 185 lbs.
1 set of 5 @ 225 lbs.
5 sets of 2 @ 305 lbs.
Wide-Stance Good Mornings
5 sets of 5 @ 225 lbs.
Monday, June 25, 2007
Baby Steps to Gains
Bench Press
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
2 sets of 5 @ 215 lbs. (New 5RM)
3 sets of 3 @ 195 lbs.
Close-Grip Bench Press
3 sets of 8 @ 155 lbs.
Pull-Ups
5 sets of 5 @ Bwt.
Shrugs
5 sets of 10 @ 155 lbs.
Seated Rows
3 sets of 6 @ 170 lbs.
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
2 sets of 5 @ 215 lbs. (New 5RM)
3 sets of 3 @ 195 lbs.
Close-Grip Bench Press
3 sets of 8 @ 155 lbs.
Pull-Ups
5 sets of 5 @ Bwt.
Shrugs
5 sets of 10 @ 155 lbs.
Seated Rows
3 sets of 6 @ 170 lbs.
Saturday, June 23, 2007
"Dead" Focused
Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 295 lbs.
1 set of 3 @ 345 lbs.
3 sets of 1 @ 365 lbs.
Box Squat
1 set of 5 @ 135 lbs.
1 set of 3 @ 225 lbs.
1 set of 3 @ 225 lbs. + 38 lbs. of chain
5 sets of 3 @ 275 lbs. + 38 lbs. of chain
Used belt for the last 5 sets
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 295 lbs.
1 set of 3 @ 345 lbs.
3 sets of 1 @ 365 lbs.
Box Squat
1 set of 5 @ 135 lbs.
1 set of 3 @ 225 lbs.
1 set of 3 @ 225 lbs. + 38 lbs. of chain
5 sets of 3 @ 275 lbs. + 38 lbs. of chain
Used belt for the last 5 sets
Thursday, June 21, 2007
Bench Press PR!
Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 225 lbs. (New PR)
1 set of 2 @ 225 lbs. + 35 lbs. of chains (New PR)
(The last rep was VERY slow and tough to get.)
5 sets of 5 @ 185 lbs.
JM Presses
2 sets of 8 @ 65 lbs.
2 sets of 8 @ 75 lbs.
2 sets of 8 @ 85 lbs.
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 225 lbs. (New PR)
1 set of 2 @ 225 lbs. + 35 lbs. of chains (New PR)
(The last rep was VERY slow and tough to get.)
5 sets of 5 @ 185 lbs.
JM Presses
2 sets of 8 @ 65 lbs.
2 sets of 8 @ 75 lbs.
2 sets of 8 @ 85 lbs.
Tuesday, June 19, 2007
Squat PR!
Box Squat
2 sets of 5 @ 135 lbs.
2 sets of 3 @ 185 lbs.
2 sets of 3 @ 225 lbs.
2 sets of 3 @ 275 lbs.
2 sets of 3 @ 295 lbs. (New 3RM!)
Used belt on last set of 295 lbs.
Good Mornings
3 sets of 5 @ 225 lbs.
Pull Ups
2 sets of 6 @ BWT
2 sets of 5 @ 135 lbs.
2 sets of 3 @ 185 lbs.
2 sets of 3 @ 225 lbs.
2 sets of 3 @ 275 lbs.
2 sets of 3 @ 295 lbs. (New 3RM!)
Used belt on last set of 295 lbs.
Good Mornings
3 sets of 5 @ 225 lbs.
Pull Ups
2 sets of 6 @ BWT
Monday, June 18, 2007
Bench Press Night
Bench Press
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
2 sets of 5 @ 205 lbs.
15 deg. Incline Bench Press
3 sets of 5 @ 155 lbs.
index finger on ring
Close Grip Bench Press
3 sets of 6 @ 155 lbs.
Face Pulls
3 sets of 10 @ 70 lbs.
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
2 sets of 5 @ 205 lbs.
15 deg. Incline Bench Press
3 sets of 5 @ 155 lbs.
index finger on ring
Close Grip Bench Press
3 sets of 6 @ 155 lbs.
Face Pulls
3 sets of 10 @ 70 lbs.
Saturday, June 16, 2007
Friday Night Quickie
Box Squat
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs. (new 5RM PR)
1 set of 2 @ 295 lbs. (failed 3rd rep)
Deadlift
1 set of 3 @ 225 lbs.
1 set of 3 @ 275 lbs.
1 set of 3 @ 325 lbs.
1 set of 2 @ 365 lbs. (failed 3rd rep)
1 set of 10 @ 225 lbs.
The last set was done for "self-punishment" for the failed rep at 365 lbs.
Also held last rep as long as I could.
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs. (new 5RM PR)
1 set of 2 @ 295 lbs. (failed 3rd rep)
Deadlift
1 set of 3 @ 225 lbs.
1 set of 3 @ 275 lbs.
1 set of 3 @ 325 lbs.
1 set of 2 @ 365 lbs. (failed 3rd rep)
1 set of 10 @ 225 lbs.
The last set was done for "self-punishment" for the failed rep at 365 lbs.
Also held last rep as long as I could.
Thursday, June 14, 2007
Getting Used to Chains
Bench Press
1 set of 5 @ 95 lbs.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 205 lbs.
3 sets of 2 @ 205 lbs. + 35 lbs. of chain weight
(Wanted to do more sets, but my left wrist has been giving me fits for the last 3 days.)
JM Press
6 sets of 6 @ 65 lbs.
(This is only the second time ever doing these, but I will be working more with them.)
Pull-ups
3 sets of 6 @ bwt
Bent-over Barbell Rows
3 sets of 8 @ 135 lbs.
Shrugs
3 sets of 12 @ 135 lbs.
1 set of 5 @ 95 lbs.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 205 lbs.
3 sets of 2 @ 205 lbs. + 35 lbs. of chain weight
(Wanted to do more sets, but my left wrist has been giving me fits for the last 3 days.)
JM Press
6 sets of 6 @ 65 lbs.
(This is only the second time ever doing these, but I will be working more with them.)
Pull-ups
3 sets of 6 @ bwt
Bent-over Barbell Rows
3 sets of 8 @ 135 lbs.
Shrugs
3 sets of 12 @ 135 lbs.
Tuesday, June 12, 2007
Box Squats
Box Squats:
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs. w/belt
3 sets of 3 @ 275 lbs. + 38 lbs. of chain weight w/belt
Good Mornings:
1 set of 5 @ 135 lbs.
5 sets of 5 @ 185 lbs.
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs. w/belt
3 sets of 3 @ 275 lbs. + 38 lbs. of chain weight w/belt
Good Mornings:
1 set of 5 @ 135 lbs.
5 sets of 5 @ 185 lbs.
Monday, June 11, 2007
Pounding Headache
What a crappy workout! I wasn't able to do much, but I had to do something. All I got in was some bench work before the intensity of the pounding was too much to take.
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
8 sets of 2 @ 185 lbs. + 38 lbs. of chain weight
After the third or fourth set with the chains was when the headache was really pounding. Rest time between sets was increased so I would not get sick.
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
8 sets of 2 @ 185 lbs. + 38 lbs. of chain weight
After the third or fourth set with the chains was when the headache was really pounding. Rest time between sets was increased so I would not get sick.
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