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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: nasht5 on September 20, 2010, 06:00:40 PM
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sets x reps x weight
Elliptical 5min.
rotator therapy 3x10x2.5 (front,side,rear)
clean & press 3x10xbar
stiff leg deadlift 7x10x135 2x10x225 1x10x315
seated row 2x10x150 10x180 10x210 10x230 10x250
hypers 4x10
SUPER GIANT SET (no rest)2x10xeach position
V-up crunch
Reverse crunch
Double crunch
Leg raise crunch
hip raised Crunch
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rotator therapy
3x15x2.5
giant superset ran through twice doing 10reps each
V-up
Reverse crunch
Double crunch
Leg raise
Crunch
Bench
4x20xbar
2x20x95
6x20x135
2x20x185
was going to do more stuff but ended up talking the evening away...
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My last powerlifting meet was on 9/11/2010.
My lifts went like this:
Squat
1st attempt 827 - good
2nd attempt 909 - high
3rd attempt 909 - high
bench
402 - good
440 - good
457.54 - good
deadlift - I did not train the deadlift for the last month, focused on the squat which didn't turnout the way i wanted.
1st 600 - good
2nd 710 - failed
3rd 710 - failed
training right now will be about rebuilding the foundation and changing body composition.
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Thursday evening
rotator therapy
3x20x2.5
Good mornings
3x10xbar
3x10x135
2x10x225
3x5x315
hypers
4x10xbodyweight
giant superset ran through twice doing 10reps each
V-up
Reverse crunch
Double crunch
Leg raise crunch
Hip raise Crunch
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Any pics.. "big" fella? ::)
Just kidding. Good numbers.
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rotator therapy
3x15x2.5
clean & press
3x10xbar
chin ups wide grip
40
Bench press
3x20x135
DB inc
4x10x35,55,55,55
Smith machine overhead press
3x10x135
3way raise (front,side,rear)
2x10x10 each way
Low cable raise
4x10x20,25,25,30
Machine curls
3x10x60
Triceps pushdowns
3x10x60-70
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Any pics.. "big" fella? ::)
Just kidding. Good numbers.
I'm on youtube but getting off the market lil'fella, getting married oct 15th. ;D
Troy Nash, wife to be is shannon sanders, you can also find a video of her as shannon culbertson. we're both powerlifters.
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Rotator therapy
3x20x2.5 (front,side,rear)
Flat DB press
1x20x30 1x20x40 1x15x50 1x10x60 1x10x70 1x10x80 1x10x90
DB inc (do what i can on this, shoulder doesn't allow much on incline or overhead)
1x15x35 1x15x45 3x10x50
Wide lat. pulldown
2x12x130 2x12x150 1x10x180 1x10x210 1x10x250
3 way DB raise (front,side,rear)
4x10x10 each way
Giant superset
Straight bar curl (outside grip)
Triceps pushdown
Straight bar curl (inside grip)
Triceps pushdown - ran through this 2x10
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Evening training session
rotator therapy
3x10x2.5
Flat DB press
1x20x40 1x20x50 1x15x60 1x10x70 1x10x80 1x10x90
DB inc.
1x20x40 3x10x50
Wide lat.pulldown
2x12x130 2x10x150
3 way raise (front,side,rear)
3x10x10 each way
Giant superset (ran through this giant set 2x10)
Straight bar curl (wide grip)
Triceps pushdowns
Straight bar curl (close grip)
Triceps pushdowns
ABS (ran through this giant set 2x10 each movement)
V-up
Reverse crunch
Double crunch
Leg raise crunch
Hip raise Crunch
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Played on the bench tonight with my double denim Karen's extreme bench shirt. I bought it almost 4years ago but have only benched in it once, never in competition due to injury and deciding to lift raw for a while.
warmed up to 275
put on DD shirt
3x315 half way down shirt stopped it
3x365 no touch, half way down
1x405 no touch, 8" from chest
1x455 no touch, 8" from chest - hmmm, maybe me...
1x495 no touch, 5" from chest - had the shirt set to much, should have had it less jacked.
1x545 no touch, 2" from chest- this was my fault. i think i kept myself from touching.
it was fun to play in the shirt tonight and it gives me something to think about.
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Nov 16th
rotator therapy
3x15x2.5
DEADS
3x5x135 sumo/conv
3x5x185 sumo/conv
3x5x225 sumo/conv
3x5x275 conv from here on down
3x5x315
3x3x405
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rotator therapy
3x15x2.5
chinups wide grip
60
seated rows
3x10x150
2x10x200
2x10x250
2x10x300
3x6x350
2x10x250
hypers
4x10xbwt
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rotator therapy
3x10x2.5
BENCH
3x20xbar
3x20x135
3x10x185
2x10x225
2x10x275
2x10x315
2x6x335
3x3x275 plus 70lbs chains
DUMBELL INCLINE ( can't do heavy weight on incline due to 2008 right shoulder surgery )
10x35
10x45
10x55
DIPS
5x10
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First time squatting since hurting my hip sept 11th at a APF MEET.
Squats
4x5x235
4x5x325
knees felt better after the 3rd set of 235. hip felt better going thru the range of motion. Lower back felt better after the 4th set of 235. Everything felt real nice after the 3rd set of 325. didn't want to be real sore in two days so stopped with that. hopefully the body will hold together for one more raw meet.
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rotator therapy
3x20x2.5
DIPS
80
underhand hammer pulldowns (it's a uni-lateral type)
2x12x45lbs each side
2x10x70 ea.side
3x10x90 ea.side
seated mach. overhead press
3x12x100
3 way dumbbell raise (front/side/rear)
3x10x10 ea.way
3x10x15 ea.way
straight bar curls
2x10x30
2x10x40
2x10x50
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rotator therapy
3x10x2.5
DEADLIFTS
3x5x135
3x5x225
3x5x315
3x3x405
hypers
4x10xbwt
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rotator therapy
3x10x2.5 (front/side/rear)
Abs 2x10 each
1.V-up
2.Reverse crunch
3.Double crunch
4.Leg raise
5.Crunch
Wide grip chinups
60
Underhand hammer mach. pulldowns
2x10x45
2x10x70
2x10x90
2x6x115
seated rows
1x12 1x8 1x6
straight bar curls
3x10
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rotator therapy
3x10x2.5 front side rear
BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
2x10x275
7x315
3x335
2x20x225
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rotator therapy
3x20x2.5
SQUATS
3x5x235
3x5x325
3x5x415
Never got loose, extremely tight in shoulders. Gonna take a few more wks to get back into squats.
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rotator therapy
3x20x2.5 front/side/rear
SQUATS - 3x6x235
did these trying to loosen up some for deadlifts, surprised me how good these felt compared to last week.
DEADLIFTS
3x5x135
3x5x225
2x3x315
2x3x405
2x3x495
3x585
I don't do touch & goes, I do keep my hands on the bar but after each rep I relax and reset.
really worked harder today on pulling myself into my proper deadlift position, squeezing my shoulder blades together and sitting back at start of pull. everything went up light & easy except 3rd 585. I didn't get back in proper position and had to use more effort to stand up with it. Everyone said it looked easy though.
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rotator therapy
3x20x2.5 front/side/rear
wide lat pulldown
2x15x110
2x10x180
2x10x210
3x10x250
seated cable row
2x10x150
2x10x200
10x250
10x300
3x6x350
standing bar curls (sets x reps x weight)
bunch of sets x 10 x 30-60
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rotator therapy
3x20x2.5
BENCH
3x30xbar
3x20-30x135
3x10x185
2x10x225
5x275
3x275
5x315
3x315
5x335
3x335
5x365
3x365
3x385
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squats
3x5x235
3x5x325
3x5x415
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deadlifts
3x5x135
3x3x225
3x3x315
2x3x405
2x3x495
2x3x585
hypers
4x10
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rotator therapy
3x20x2.5
Wide latpulldown
2x15x110 2x12x150 2x10x180 2x10x220 2x10x250
Seated cable row
2x10x200 2x10x250 2x10x300 3x6x350
under hand hammer pulldown
2x10x45 2x10x90 2x8x115
hypers
4x10xbwt
straight bar curls
20x30 15x40 2x12x50
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Rotator therapy
3x20x2.5 front/side/rear
BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
5x275
3x275
5x315
3x315
5x345
3x365
2x405 passed on the third :P
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SQUAT
4x5x235
4x5x325 added belt here
3x3x415
2x2x505 wrapped knees here
2x595
trying to knock some rust off my joints. :oIt's crazy, the light weight hurts my back and hips and feels heavy - the heavy weight feels great and doesn't hurt my back or hips. ???Go figure, I suppose next week we'll go heavier
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Frantz's Ten Commandments
1. Equipment ( wraps,suits;etc. ) should be a benefit,so learn to ues it wisely.
2. Make sure you warm up properly and listen to your body.
3. Act like your light lifts are heavy, so your heavy lifts will feel light.
4. Concentration separates the good from the best.
5 Keep every bodypart tight during the entire movement.
6. When trying a new style work up slowly, but work hard.
7. There is no excuse for a lack of practice.
8. A good deadlifter will always finish strong.
9. Bodybuilding and powerlifting do not mix. Make your choice- beautiful muscles or raw power.
10. Work with a positive attitude. A winner thinks he can and a loser never thinks.
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rotator therapy
3x15x2.5
deads
warmup with 135-225 a bunch of sets 1-5 reps per set.
2x3x245
2x3x335
2x3x445
2x3x535
RACK PULLS just above knees
3x445
3x535
3x625
wide grip chinups
40
wide grip lat pulldowns
10x180
10x250
10x300
seated cable row
10x180
10x220
10x250
6x280
6x330
OUT OF TIME, had to go EAT!
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rotator therapy
3x20x2.5
BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
5x275
3x275
5x315
3x315
3x345
3x365
1x405 missed 2nd passed on 3rd... guess monday took it out of me.
3x315
3x335
3x365
alot of driving and working longer hours this week must be getting to me.
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SQUAT NIGHT in America
3x3-5x235
3x3x325
cut back on sets x reps warmups trying to save my back & hips, i did feel better.
2x2x415 added belt here
2x2x505 added knee wraps here
everything felt ok, back was tight but not as tight.
2x1x595
this felt great coulda/shoulda done more but wanted to go heavier
2x685
did a single and called for one more... shannon kept me from doing more reps... better safe than sorry.
this felt like a great squat night. Now i must build on this.
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Deadlift
3x5x135
3x3x245
2x3x335
2x3x445
2x3x495
2x3x535
3x585
rack pulls from above knee
3x445
2x3x535
2x3x585
2x3x635
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BENCH
3x20xbar
3x20x135
3x10x185
2x10x225
3x275
2x3x315 first set heavy, 2nd felt better
3x345 first rep slow down then pop'em up.
4x3x365 good controled working sets all paused.
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SQUAT
3x3x235
3x3x325
2x3x415 added belt here
2x3x505 added knee wraps here
2x3x595
3x685
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deadlifts
5x2-5x135 sumo
3x3x225
2x3x315
2x3x405
Safety bar good mornings
2x5x135
2x5x225
2x5x315
Wide grip chinups
40
seated cable row
2x10x250
10x280
10x320
8x350
straight bar curl
3x10x40
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Rotator therapy
3x10x2.5
BENCH
3x20xbar
3x10-20x135
3x10x185
2x5x225
2x5x275
2x5x315
5x345
3x5x365
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DEADLIFTS set x rep x weight
3x3x145 sumo
3x3x145 conv
3x3x235 sumo
3x3x235 conv
2x3x325 conv from here on down w/belt
2x2x415
2x2x505
2x595
2x685 lost grip at top on second rep; good gym lift though. felt slow & heavy to me. Workout partners said it look "easy".
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last thursday nights squat night, 3 x 595
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BENCH set x rep x weight
3x20xbar
3x20x135
2x10x185
2x10x225
2x3x275
2x3x315
2x2x340
2x2x365
2x2x385
3x2x405
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SQUAT
3x5x145
3x5x235
2x3x325
2x3x415 add belt
2x3x505 add knee wraps
3x595
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rotator therapy
3x12x2.5
BENCH
3X20xbar
2x10x95
3x10x135
2x10x185
2x8x225
2x3x275
2x3x315
3x345
3x370
3x385
3x405
3x415
1x425 missed 2nd, passed on 3rd.
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SQUATS
3x3x145
3x3x235
2x3x325 add belt here
2x2x415
2x505 wrapped knees here Titan THP 2.5
2x595 this felt good
2x685 this felt better
2x735 this is why I do this.
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excellent log. learning alot. keep posting!
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This is a lot of rattling.
Good job!
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Thank you, I'm trying.
DEADLIFTS
4x3x135 sumo/conv
2x3x315 conv from here on down
2x2x405
2x2x495
2x585 ahhh, never really got warmed up and loose. it was difficult to pull myself into proper position. I'm training with 2 other guys and I let them rush me.
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http://www.ironscene.com/videos/5137_shannon_nash_raw_bp_2x315
video of my wife benching, i'm handing off to her.
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BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
2x3x275
2x3x315
1x335 here we started doing commands (press/rack) longer pauses and holds than seen in competition.
1x355
1x365
1x385
1x405
1x425
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SQUAT
3x5x145
2x5x235
2x3x255
2x3x305 started wearing belt on this set
2x3x345
2x2x395
2x435 started wearing knee wraps here
2x485
2x525
2x575
2x615
2x665
2x705
No video tonight, just not in the habit of recording training lifts.
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http://www.ironscene.com/videos/5152_troynah_sqts_2x775
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http://www.ironscene.com/videos/5152_troynah_sqts_2x775
Good squats, but why was that guy rubbing your nipple at the end ???
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he's always been looking at me ..... :-X
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DEADLIFT with bands add 150-175lbs at lockout
4x3x185 Add 150-175lbs of bands here and on every set below
3x3x225 + bands
3x3x315 + bands
2x3x405 + bands
2x2x455 + bands
2x495 + bands
2x535 + bands
2x585 + bands
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BENCH
3x20xbar
3x10x135 should have done 1 more set
2x10x185 should have done 1 more set
2x10x225
2x3x275
3x315
1x335
1x365
1x405 should have did 385 before this
1x425 wanted this for a double :(
argh, not my night. the guys i train with don't do as much warmup as i need to do and i let them rush me. although, i know they don't mind me taking more time to warmup i just didn't want to control the pace.
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BENCH
3x20xbar
3x10x135 should have done 1 more set
2x10x185 should have done 1 more set
2x10x225
2x3x275
3x315
1x335
1x365
1x405 should have did 385 before this
1x425 wanted this for a double :(
argh, not my night. the guys i train with don't do as much warmup as i need to do and i let them rush me. although, i know they don't mind me taking more time to warmup i just didn't want to control the pace.
That's alot of sets, and you wanted more? Too many sets kill my top end.
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I need to do alot of lite weight sets to limber up and stretch. normally, i get stonger as the weights get heavier.
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Squatted last friday
worked up to a single with 775, hip was giving me trouble.
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Went to a b-day party at a chinese & sushi restaurant earlier this month... ain't been healthy since!!
well, i've not been healthy since the b-day party week.
tried deadlifting 585 this past week, got it BUT it was heavy as a house!
benched on wednesday tried 405, got it BUT it was heavy as a house!!
I've lost 10lbs!!
today I drank 2 liters of pediatric electrolyte fluid, 2.5 lifters of power aid and a gallon of water. I was able to squat 775 tonight. i will try to put my weight back on and get hydrated in time for the PRO/AM March 5th.
Ya know, it ain't over till it's over.
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NEW TRAINING CYCLE
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Monday
rotator therapy
3x10x2.5
clean&press
3x10xbar
abs
3x10 5 different movements
Dips
60
W. Chins
60
N. chins
60
Underhand hammer machine
4x10
seated cable row
5x10
hypers
4x10
biceps
6x10
forearms
5x10
Tuesday
rotator therapy
3x10x2.5
clean&press
4x10xbar
Abs
3x10 5 dfferent positions
leg ext.
2x10
leg.curl
2x10
leg press
2x15 high & wide
10x15 low & close
calves
3x10
adductors / abductors
2x10
Thursday
Rotator therapy
3x15x2.5
Clean & Press
3x10x45
Abs
3 sets
Dips
60
Bench / weight will vary & chains will be thrown in & Flat DB every other wk instead of BB press
3x20xbar 2x10x95 2x10x135 2x10x185 2x10x205 4x10x225
DB Incline
1x10x45 1x10x50 1x10x55 1x10x60 1x10x65 1x10x70
Peck deck
3x15
2way DB raise front/side
4x10 ea.way
rev.peck deck
4x10
Triceps pushdowns
6x10
Friday
Rotator therapy
3x10x2.5
clean & press
3x10
abs
3x10 5 different positions
leg ext.
2x10
leg curl
2x10
squat
10x10 weight will vary
calves
3x10 sitting & standing
adductors & abductors
2x10
http://www.ebaumsworld.com/video/watch/81374474/
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30min steam room
rotator therapy
3x20x2.5
3way DB raise
2x10x5 front/side/rear
3way DB raise
3x10x10 front/side/rear
Super set
Straight bar curl 1x10x30
Triceps pushdwns 1x15x75
Straight bar curl 1x10x30
Triceps pushdwns 1x15x100
Straight bar curl 1x10x40
Triceps pushdwns 1x15x125
Machine curl 1x10x60
Tricpes pushdwns 1x10x150
Machine curl 1x10x150
Triceps pushdwns 1x10x150
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rotator therapy
3x15x2.5
Clean&Press
3x10xbar
Abs
3x8x 5 different position
Dips
50
wide chins
60
neutral grip chins
60
underhand hammer machine
4x10x90
seated row
5x10x170-220
hypers
4x10xbodyweight
Straight bar curls
3x10x30
machine curls
3x10x60
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rotator therapy
3x20x2.5
clean & press
4x10x30
abs
3x6-10 all 5 positions
leg ext.
2x10
leg curl
2x10
squats
2x10x135
5x10x225
3x10x315
mosts sets and reps and weight since i tore my adductor feb 25th. no issues with the leg during the training session but i will plan on procedding slowly.
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rotator therapy
3x20x2.5
elliptical
6min
abs
3x5-10 5different positions
BENCH
3x20xbar
2x10x95
2x10x135
2x10x185
2x10x225
2x10x255
2x10x275
2x10x305
2x10x315
tanning bed
15min
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went to the gym to finish last nights routine
rotator therapy
3x20x2.5
Flat DB
10x55
10x65
10x75
10x85
10x100
DB incline
6x10x50
peck deck
3x15x100
3way DB raise
4x10x10
Triceps pushdowns
5x10-15x125
cardio
30min
tanning bed
15min
steam room
30min
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rotator therapy
3x20x2.5
clean & press
4x10x30
wide grip chins
60
neutral grip chins
60
underhand hammer machine pulldowns
5x10
seated cable row
4x10x150-250
straight bar curl
3x10x30
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been training just not posting
rotator therapy
3x20x2.5
BENCH
3x20xbar
2x10x95
3x10x135
10x165
10x185
10x225
10x255
10x275
10x315
9x335
DB INC
10x50
10x60
10x65
10x70
10x70
PECK DECK
3x10x100
3 way DB raise
4x10x10
REV PECK DECK
3x10x100-120
Triceps pushdowns
6x10x90-125
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rotator therapy
3x20x2.5
BENCH
3x20xbar
2x10x95
2x15x135
2x10x165
2x10x185
2x10x215
2x10x225
2x5x275
2x5x315
2x5x340
5x365
5x385
DB INCLINE
2x10x55
1x10x60
1x10x65
2x10x50
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DEADLIFT
3x10x135
2x8x185
2x6x225
2x5x275
3x315
3x405
3x495
3x585
LEPRESS
20x160
20x250
15x340
15x430
15x520
LEG EXT.
3x15x150
15x170
THAT WAS IT...
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tuesday night
rotator therapy
3x20x2.5 front/side/rear
neutral gripe chin ups
20
wide gripe chin ups
40
underhand chin ups
60
pronated cable rows
4x10x120-150
neutral gripe cable rows
1x10x150
1x10x200
3x10x250
hypers
4x10xbdwt
straight bar curls
2x12x40
2x12x50
2x10x60
seated calves
5x10
that was it...
WEDNESDAY night off...
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this past thursday I squatted.
2x10x135
2x10x185
2x10x225
2x10x275
2x5x315
FRIDAY BENCH NIGHT
rotator therapy
3x20x2.5 front/side/rear
BENCH
3x20xbar
2x10x95
2x10x135
10x165
2x10x185
2x3x225
3x275
3x315
3x365
3x405
DB INC
10x50
10x60
10x70
10x85
Peck deck
2x12x120
12x150
3 way DB RAISE front/side/rear
4x10x15
reverse peck deck
3x10x120
triceps pushdown
4x12x125
Straight bar curl
4x10x40-60
GONE. WOOOOoooooooooo.......
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Monday was deadlift day and worked up to 3x585 no belt.
Tuesday was back day and did chinups, seated rows, hypers yada yada.
wednesday off
TONIGHT BENCH NIGHT
rotator therapy
3x20x2.5 front/side/rear
BENCH
3x20xbar
2x10x95
2x10x135
10x165
10x185
2x8x225
8x275
8x315
8x335
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Thank you Double R I will try to do so my friend.
Friday squat session
simpson & Thomas have been training with another crew for the last few months after our last meet. I wanted to lose weight and do different stuff and so did they. Last week they went to the beach for a week and drank it up. I saw them tuesday of this week and they said they were ready to start training serious again. I said Shannon and I are also begining our prep for "Summer Heat" in Sept for the APF/AAPF ran by Eric Hubbs.
Thursday, I get a text that they can't make it for bench that night cause their playing golf in ATL... today I get a text that simpson got called into work and thomas has to paint a house... well, maybe next week we can get them back on track.
As for me.....
3x10xbar
2x10x135
3x5x225
2x3x315
2x3x405
3x3x500 the abb/adductor muscle I tore back in Feb didn't hurt at all today. will continue to stretch and ice and use my tens unit to treat the muscle.
I plan to compete at Summer Heat in the APF at Rock Hill, SC for Eric Hubbs on Sept 10th. I will lift without gear but w/wraps. In the APF that will place me in the geared division but I feel I gotta make it fair. This meet is a fund raiser for special olympics.
I will then compete at SPF Record Breakers in gatlinburg, TN. There I will whoop the ass of any man who dares to compete against me.
So it is written (typed)... so it shall be done.
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I will then compete at SPF Record Breakers in gatlinburg, TN. There I will whoop the ass of any man who dares to compete against me.
So it is written (typed)... so it shall be done.
And now it's quoted. :)
Good deal doing the fundraiser for the Special Olympics. 8)
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I've been going that meet for about 3yrs now, I think this will be the 4th? Not sure, but Eric does a great job raising money for them every year.
Anyway, back to whooping ass....
Rotator therapy
3x20x2.5 front/side/rear
DEADLIFT
3x3x135
3x3x225
2x3x315
3x405
3x495
3x585
2x675 didn't even try the third; crazy heavy today.
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SQUAT
3x10x135
2x5x225
2x3x315
3x405
3x495
3x585
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rotator therapy
3x15x2.5 each way: front/side/rear
BENCH
6x20xbar
2x15x95
3x20x135
2x10x185
2x8x225
8x275
8x315
3x8x335
3 way DB raise: front/side/rear
4x10x10 each way
Reverse peck deck
3x10x100-120
Dips
2xfaillure
Triceps pushdowns
4x10
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rotator therapy
3x15x2.5 front/side/rear
SQUAT
3x10x145
4x5x235
2x3x325 added belt on these
3x415 added lose knee wraps
3x505
2x3x595
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The older I get the more driving long distances really mess me up on a training day. It really showed today during deadlifts.
4x5x135 sumo & conv
3x5x225
2x3x315
2x3x405
3x495
3x585 that was it, every rep slow and ground out.
Hypers
4x10xbwt
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Rotator therapy
3x20x2.5 front/side/rear
neutral chinups
60
wide chinups
60
underhand chinups
60
seated cable rows
6x10x200-250
straight bar curls
4x10x40
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benched last thursday sets of 5 went up to 225 felt like crap.
squatted last friday went up to 225.
MONDAY
rotator therapy
3x20x2.5
stiff leg deadlifts & romanian deadlifts
4x10x135
3x5x225
2x3x315
RACK PULLS
3x3x225
3x315
3x405
3x495
that was it...
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rotator therapy
3x20x2.5
wide grip chinups
70
neutral grip chinups
70
underhand machine row
4x10x90
cable row
4x8x150-250
wide straight bar curls
2x10x40
close grip bar curls
2x10x40
alt. DB curls
3x10
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same for me-i got stuck in traffic going to the gym yesterday-sat in traffic for 2 hours-workout really wasnt great after
The older I get the more driving long distances really mess me up on a training day. It really showed today during deadlifts.
4x5x135 sumo & conv
3x5x225
2x3x315
2x3x405
3x495
3x585 that was it, every rep slow and ground out.
Hypers
4x10xbwt
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I work in the maintenance field and for 1wk every month I drive 5hrs a day roundtrip to service stores on the outter edge of my territory. so, one week every month my deadlift & squat sss-uck. :(
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rotator therapy
3x20x2.5
BENCH
3X20XBAR
2x10x95
3x10x135
2x5x185
2x5x225
3x255
3x280
3x315
3x345
3x380
3x405
3x430
3way DB lat.raise
4x10x10 each way front/side/rear
Triceps pushdowns
5x10x150
That was it...
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squats
3x10x145
2x5x235
2x3x325 added belt on these two sets
2x3x415 add loose knee wraps on these two sets
3x505 tightened knee wraps from here on depending on weight.
3x595
3x685
have not been this heavy since Feb when I tore a muscle in my left leg.
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this week is what I refer to as a "wave week", I take it eazy.
monday
deadlifted; took it easy. had the bar on 3.5" platform and pulled 3x495
tuesday
underhand hammer machine rows
cable rows '
bi's
wednesday - off
thursday
bench; worked up to 7x365
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squats
3x10x145
2x5x235
2x3x325 added belt on these two sets
2x3x415 add loose knee wraps on these two sets
3x505 tightened knee wraps from here on depending on weight.
3x595
3x685 wanted this for 2sets but right quad & hip just feel like it.
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Nice training!
Really impressive numbers and lifts.
Train hard!
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Thank you Wes.
rotator therapy
3x20x2.5
rack pulls top of knee cap
3x5x135
3x3x225
2x3x315
3x405
3x495
3x585
2x1x675
Good mornings
2x5x135
2x5x225
2x5x275
had to go consult with women about potential breast implants and consult with a trainer about their client doing bikini or fitness....... I LOVE THE GYM!!
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rotator therapy
3x20x2.5
BENCH
3x20xbar
3x10x95
3x10x135
2x10x185
2x10x225
3x275
5x315
5x365
4x405 just couldn't get the 5th
5x405 I blew this up!!
3way DB raise
3x10x15 front/side/rear
over head rope triceps ext
4x10x150
triceps pushdowns
4x10x150
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rotator therapy
3x20x2.5
squat
3x10x145
3x5x235
2x3x325 belt here
3x415
3x505 knee wraps here
3x595 light week this week
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rotator therapy
3x15x2.5
BENCH
3x20xbar
10x95
3x10x135
2x10x185
2x5x225
3x275
3x315
3x365
3x405
2x2x435; missed the 3rd rep on both sets
3x405
3way shoulder raise
3x10x15
triceps overhead ext
3x10
triceps pushdowns
3x10
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Squat
10xbar
3x5x145
2x5x235
2x3x325 added belt here
3x415 added loose 2.5m titan thp knee wraps here
3x505
3x595
3x685 i've got video of this will post later
1x735 i've got video of this too; was gonna do 3 but felt a slight twing in rt hip at top so racked it. rep felt light and eazy.
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DEADLIFTS
3x5x135
3x3x225
3x3x315
2x3x405
2x3x495
3x1x585
3x3x495
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troy bench 2x6x365
shannon bench 6x275 5x300 6x275
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clean & press
4x10xbar
DEADS
3x5x135
3x3x225
3x3x315
2x3x405
1x495 planned on doing a triple BUT not today; everything was heavy today.
1x545 way heavier than I expected.
1x585 did this because I had too.
1x635 wanted to do 3 sets of singles with this today but knew after the 495 I'd be way lucky to pull it once. I decided to go for it because failure is not the worse thing that could happen, not trying at all is way worse than failure.
wide grip chinups
45
hammer pulldowns
3x12-15x90
seated cable row
3x15-12x200-250
straight bar curls
3x15-12x40
that's it for tonight. will take off tues & wed then TRY and bench big triples and doubles on thursday.
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Well well well.... the week has been full of disappointments. Last mondays deadlift session was weak due to two reasons:
1st: I realize now I was getting sick
2nd: I was very dehydrated
The bench session last thursday sucked for me and shannon. She barely got 315 for a single and I barely got 405 for a triple. I hurt she hurt and on a bad bench night at the gym it is not a happy home later that evening.
we both had head colds friday morning with runny noses and achy joints so we called everybody and told them we would not workout on friday. FRIDAY IS my squat day - so if I don't squat ya know something ain't right.
friday morning noticed that i had lost over 10lbs within the last two weeks. Ya know, that could explain why my ankles have been KILLING me. So all weekend I had been trying to drink gatorade and poweraid. Put 5lbs back on by sunday evening. woke up sicker monday morning, slept till 2pm.... weighed and lost those 5lbs.
Shannon felt somewhat better but we did not workout monday. We did go today:
Shannon benched a eazy 2x315 and I jack hammered up a 635 deadlift. will eat and drink and sleep as much as possible till we train again on thrusday. things have to get better this week.
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Bench day
rotator therapy
3x20x2.5
BENCH
3x20xbar
3x10x135
2x10x185
2x3x225
3x275
3x315
2x345
2x375 tried to tuck my elbows more on this set and realized this has been my prob the last 2wks
2x405 super tucked on this and everything felt great
1x425 eazzy
1x455 super slow descent; good 1 count pause and slowly locked it out; very happy.
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Squat night
2x5x235
3x325
3x415
3x505
3x595 tweaked right quad at lockout of 2nd rep; still did 3rd to see how bad it was.
2x685 1st rep deep eazy quad a lil'sore; went for 2nd and quad quivered and shook had to favor left leg to come up.
I'm getting to old for this sh*t.
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Did not train this past monday or tuesday
WEDNESDAY bench
worked up to a single with 425
Thursday off
Friday - SQUAT
body squats
2x10x145
2x5x235
3x315
2x415
2x505
2x595
weakness in right hip at lockout; oh brother here we go again. stretched it out, applied biofreeze and decided to put a plate on it and do a single... if it goes it goes F'it.
1x685
eaziest set of the night. controlled it to proper depth and popped it up; felt goooood. The guys said "you squat down so slow it looks soooo heavy but then you explode it up and make it look sooo lite".
1x775
no pain once again but cut it high 4"-6"; not intense when i unracked it, didn't breath in deep enough and hold enough air; didn't reach back with my butt when I started to go down. That's a me problem.
1x775
no pain got lower but not low enough 2" high. I was intense, I did get my air, I did reach back, I just didn't stay in the fight long enough to make depth, That's a me problem, BUT I feel really positive about the squat session as a whole. Next week I wanna go to 800-825.
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Monday Deadlift
1x675 good single
0x725
0x725 When I findout who glued this to the floor..... BANG - ZOOM!
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Squats
3x5x145
2x5x235
2x5x325 added belt from here
3x415 added knee wraps from here
3x505
3x595 sore right hip; oh well, who wants to live forever?
3x685 hip felt great, squat was stong and deep - thomas has video
1x775 wanted a triple but did not reach back with butt at start of descent I was unable to make the needed correction and was on the balls of my feet all the way down knees past toes so i called for spotters to take it. My bad.
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squatted tonight raw of course.
3x10x145
2x5x235
2x3x325
3x415
3x505
2x595
1x685
1x825 I know BIG jump; cut it 6" high, no good reason why I didn't go all the way, my bad.
0x825 after I racked the first attempt I told everybody how lite it was and got back under to try again - big mistake, it got HEAVY for some reason so I racked it.