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.

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.

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.

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.

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?

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.

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.

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.

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.

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.

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.

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)

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.

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.

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.