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.
Tuesday, July 31, 2007
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.
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