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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: 11venthhour on February 24, 2009, 09:46:53 PM
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i have recently decided to take up powerlifting and even stunk up my first meet already!
i have been lifting for almost 8 years but in a BB style of training. i had a kid and then it took me out of consistant training for almost 2.5 years and some where in there i got fat too!
my goals are really just to compete in another meet at 198 and put up some decent numbers.
i will be in between places for about 3 months so my gym situation will up in the air, but i will still get the workouts in and i hope the log will help me keep consistent!
so for next 3 months i want to build a base of weight i can do within the commands and not just gym lifts. i will be doing a 3x5 (kind of like the 5x5 but lazier) with the big 3 and some accessory work. i will be focusing on squat depth, and the pause on the bottom on the bench. after the 3 months i will do some more varied training, ie dynamic lifts and max effort days, this will also give me time to solidify my gym situation.
any suggestions are welcomed!
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Leg day @ 220
Squats:
warm up with the bar 20 reps
135x20
185x12
225x5x3
Leg press
4 plates a side x 8
6 plates a side x 8
leg curls
75x18
100x8
standing calf raises
120x12
150x12
15 minutes cardio
I was still pretty sore from the meet on saturday, so the workout was a little tough but it was light enough for me to get through it. i set a box up for the squats just so i knew I was going deep enough on the squats since this was biggest issue at the meet, squat depth!
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Have you considered training your squats ass to grass for a while? This will give you a good strength foundation and minimize problems getting to depth for competition. Don't forget to stretch. :)
Also while practice is good and it'll become more important when you get closer to a meet, I am not sure you really need to train with the pause on your BP, at least not all the time.
Good luck!
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Have you considered training your squats ass to grass for a while? This will give you a good strength foundation and minimize problems getting to depth for competition. Don't forget to stretch. :)
Also while practice is good and it'll become more important when you get closer to a meet, I am not sure you really need to train with the pause on your BP, at least not all the time.
Good luck!
It always seems i can't do anything when i go ass to the grass. i lose my balance and such, but maybe some practice would be good. well i am not pausing with every rep on the bench probably just the last one the rest will be a touch and go type deal.
i will try the ass to the grass squats next week and see how it works out, i am willing to try anything at this point.
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i have recently decided to take up powerlifting and even stunk up my first meet already!
i have been lifting for almost 8 years but in a BB style of training. i had a kid and then it took me out of consistant training for almost 2.5 years and some where in there i got fat too!
my goals are really just to compete in another meet at 198 and put up some decent numbers.
i will be in between places for about 3 months so my gym situation will up in the air, but i will still get the workouts in and i hope the log will help me keep consistent!
so for next 3 months i want to build a base of weight i can do within the commands and not just gym lifts. i will be doing a 3x5 (kind of like the 5x5 but lazier) with the big 3 and some accessory work. i will be focusing on squat depth, and the pause on the bottom on the bench. after the 3 months i will do some more varied training, ie dynamic lifts and max effort days, this will also give me time to solidify my gym situation.
any suggestions are welcomed!
Glad to hear you are holding yourself accountable and putting the work in.
Rip gives good advice, listen to her. Just focus on full ROM and the right accessory work and you will be fine. Dont forget though, nutrition applies to PLers too! ;D
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Since i am trying to lose like 20 lbs i am trying to eat cleanish. right now i am focusing on cutting out junk food. its hard since i work weird hours and i flip from day light hours and night time a couple times every week.
when i went to the gym today i looked where i was going on the box for the squats and its pretty close to the bottom so i will give full ROM a go next week.
chest day @ 217
bench
warm up with the bar
135x12
185x8
225x5x3
hammer strength bench press
70 a side x 10
105 a side x 10
inside grip bench
185x8x2
tricep pushdowns
200x8
220x10
shrugs on the hammer strength
45 a side x 12
90 a side x 10
135 a side x 8
180 a side x 3, they were lousy reps
90 a side rep out
rear delt lateral raises
15x12
20x12
25x8x2
10 minutes of light cardio
i felt a tinge in my left shoulder so i went with the hammer strength instead of the DB press. I never really feel right doing the hammer strength, but smeh it worked out. i also did the shrugs on the hammer strength for the first time, it felt pretty decent but not as good as DB shrugs. It was a bit crowded so i wasn't able to get to some of the stuff i wanted to.
My left shoulder and elbow have been nagging me for a bit now, but even so the 225 felt pretty easy and i will move it up next week.
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Squat day @ 218
Squats:
Bar warm up
135x12 or so
185x8
245x5x3
Leg press:
405x12
765x10
Sit down leg curl:
60x12
90x12
120x12
150x10
180xrep out (I wasn’t counting)
Ab work
We I had a bit of a break from the gym because I was looking for a cheaper/closer gym and work has been crazy lately. So now I am working out in a world gym which is less fru fru than the other gym I was working out in. This is the gym world gym that Kevin Leverone backed out of here in MD.
So I took Rip’s advice and took the squats deep, ass to the grass. Once I got into the rhythm they weren’t that bad. I started light on the leg press because I haven’t used it before but it was smoother than the one at the old gym so I will be able to pile the weight on with that machine. I did so many sets of the leg curl because again the machine was different than I was used to. This machine was very even and smooth, so I was trying to figure out where I was on this machine. Then I went home and cooked and did some ab work, about 15 minutes worth.
I started my diet today as well; I want to lose 20 lbs by the next meet so I can compete in the 198 class.
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I know you were going to do a 3x5 general approach, but you might want to consider dropping the leg press and training your squats more. :)
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i was thinking the same thing but i get so bored doing the same movement for too long, maybe i will do more pyramiding up and down to keep exciting. any suggestions on some good accessory work for the squat?
how is your training coming along?
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bench day @ 220 (i am so fat!)
bench:
bar warm up
135 rep out
185x8 touch and go
235x5x3
flat dumb bell press
65x8
hammerstrength flat press
90 each sidex10x2
inside grip bench
185x6 i don;t know what happened here
185x9
dip machine
180x16
215x12
255x12
285x10
315x8
shrug machine
90x12
180x12
270x10
360x6
ran out of time >:(
my time tonight was limited for the gym since i woke up late and had to get to work. i tried the flat DB press and it felt uncomfortable. funny because on the inclines i feel the same way with the BB but the DBs feel great. i am kind of struggling to find the right accessory work for each lift.
my diet is starting off on a rocky foot, but its getting there.
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i was thinking the same thing but i get so bored doing the same movement for too long, maybe i will do more pyramiding up and down to keep exciting. any suggestions on some good accessory work for the squat?
how is your training coming along?
I dont know... If I do enough squatting, I'm pretty much too out of gas to do anything else anyway. I'm doing ok, thanks for asking. :)
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i was thinking the same thing but i get so bored doing the same movement for too long, maybe i will do more pyramiding up and down to keep exciting. any suggestions on some good accessory work for the squat?
Try rotating Olympic squats, front squats, box squats, Zercher squats, barbell hack squats, belt squats, and rotating any available bars (safety squat bar, cambered bar, Manta Ray, etc.). You can train the squat without just doing traditional straight-bar free squats week in and week out.
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i think i will try doing more squats in one workout next week.
right now i am trying to build a base so i know where i am at with legitimate squats, so i want to practice them. once i plateau a bit i will start adding different movements.
thanks for the advice!
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dead lift @ 220
dead lift
135xwarm up
225x12
315x5x3
barbell rows
135x12
185x8
185x6
185x6
lat pull down
105x12
115x8
130x6
rear delt machine?
40x12
60x10
80x10
80x6
ab work
man after the deads today my lower was tight. i felt like an ass because it hurt and i was still trying to get through the workout but i am sure i was pussy footing around making faces and breathing all heavy, oh well. this is my first full week back to training since the meet and i feel good, sore, but good. i figure another 3-4 weeks i should have better idea what my max is so i can start setting up a program built around that.
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You may want to look into sheiko training. It works really well if you train alone, and it gives you alot of practice with the big three lifts. Great for building a strength foundation and some confidence.
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I want to look into more of training routine once i get a base line going, not just for strength but for form as well.
Leg day @ 220
bar warm up
135x12
185x8
225x6
265x3x5
225x8
185x6
135x12 the first 8 i paused on the bottom, and the last 4 was just for reps
leg extensions
80x12
120x10
120x10
leg curl
60x8
80x8
80x10
standing calf raises
120x12
180x12
220x8
so i am trying to add more squats instead of doing the leg presses in my workouts and i feel the difference. i felt more exhausted today than i have been feeling on leg day. i am still going all the way down on each squat to help improve my depth. all my accessory work today was weak because i was pretty tired after the squats. my diet still blows, a bit better but still sub par.
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chest @ 219.5
today was quick one because of work >:(
bench
bar warm up
135x12
185x12
225x8
245x5x3
135x12, big pause on the bottom of each one
inside grip bench
135x2x rep outs
seated dips
300x12
315x12
330x8
330x6
thats it! the 2nd on the bench was a bit sticky, but on the 3rd set i really found my groove so to speak, so i pretty stoked. i will end up doing some accessory work this weekend.
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back day @ 219
deads
135xwarm up
225x12
275x8
335x5x3
225xrep out
t-bar row w/Olympic bar
2 plates rep out
3 platesx10
4 platesx5
lat pull downs
120x12
135x12
ab work
i was beat after the dead lifts, i couldn't even think of what to do after wards! i am rolling right along with my diet, with the exception of the drinking tonight but oh well!
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Nice work. Keep it up!
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Nice work. Keep it up!
thanks man!
leg day
squats
bar warm up
135x8
185x8
225x6
275x5x3
225x7
185x6
135x8
dumb bell SLDL
45x8
55x8
65x8
75x6
i supersetted these with with some crunches
I was pressed for time again. I just got off of work from working all night, i didn't eat very well all night, and i was tired, even with these excuses i still had a pretty good workout, wish i would have had more time!
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chest day @ 220
bench
bar warm up
135x10
185x8
225x6
255x5x2
255x3
225x6
185x5
135x10 all paused at the bottom
incline DBs
50x10
65x10
85x4.5 just couldn't get the last one up
inside grip bench
185x3 fail!
135x8
155x7
dip machine
330x8
330x7
shrug machine
180x12
270x12
320x12
360x8
i fell short of getting 255 for 5 on my last set, but i felt i could have gotten if i had a spotter there. i didn't want to go for the 2 reps with no one there, also i did legs in the morning and i could really feel them in the bench, either way i will try to be a fresher for next week and i will attempt 260. if i can 3 on the last set of that then i will consider it my bench mark for now and start doing more alternative lifting techniques. i guess i was wiped out from benching because i couldn't move the 185 on the inside grip!
all in all things are going well, just have to keep with the diet and getting to gym on schedule so i am not so sore from the last workout all the time.
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back day @ 218
dead lift
135xwarm up
225x8
315x6
365x5x3
225xrep out
BB rows
135x12
155x12
175x8
cable pulldown
120x10
155x10
155x10
hyper extensions/crunches on decline bench superset
3sets of repping out, no weight added
shrugs/rear lateral
3 sets of repping out with 270 on the hammer strength shrug thingy
and 70 on the rear lateral machine
all in all it was a good work out. my legs were still sore as shit from squats on wednesday, i really have to work on spacing my workouts. the set of the deads were ugly the first 2 were touch and go, 3rd one didn't make it to the floor (partial), but i made sure the last 2 were good to go! still searching for the perfect accessory work but i really like doing BB rows so i will definitely stick with them.
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legs @ 218
squats
bar warm up
135x8
225x8
295x3
295x4
225x8
front squats
135x10
155x10
185x5
DB SLDL w/toes up
60'sx10
70'sx10
85'sx8
standing calf raise
225x16
255x16
285x12
man i did not feel like working out today and i felt it. i did not move up in weight with the squats this week but i have feeling it was because i was not that into it today. oh well next week i will start rotating squat days with alternative lifts days. i called it quits on the squats when on the 2nd set i did not go deep enough on the 5th rep and i could feel it so i did not want to do another set of sloppy lifts just to feed the ole' ego. on the other hand my diet is going better!
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chest @217.5
bench
bar warm up
135x12
185x12
225x6
265x3x3
225x4
135xrep out
incline DB
60x12
75x10
inside grip bench
135x10
155x8
175x7
sit down dip machine
330x10x2
shrug hammer strength
180x12
270x12
360x12
rear laterals (reverse pec deck)
70x10x3
i made a bigger jump in weight because i had a spotter today. i should have kept to the plan but i was still pretty happy with the 265, i did the lift offs and i just needed touch up on the last rep on set 3. i will try this week but definitely by next week i will be doing a DE and ME day in the same week because i might do a bench competition in may, and i really want to get a legitimate 315. i think i need to switch things up, so i am going to read up some more on the net because i feel everyone else's training logs are much more dynamic than mine. oh well diet is ok, i have really got to stop cheating!!!!!!!!!!!!!
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chest @217.5
bench
bar warm up
135x12
185x12
225x6
265x3x3
225x4
135xrep out
incline DB
60x12
75x10
inside grip bench
135x10
155x8
175x7
sit down dip machine
330x10x2
shrug hammer strength
180x12
270x12
360x12
rear laterals (reverse pec deck)
70x10x3
i made a bigger jump in weight because i had a spotter today. i should have kept to the plan but i was still pretty happy with the 265, i did the lift offs and i just needed touch up on the last rep on set 3. i will try this week but definitely by next week i will be doing a DE and ME day in the same week because i might do a bench competition in may, and i really want to get a legitimate 315. i think i need to switch things up, so i am going to read up some more on the net because i feel everyone else's training logs are much more dynamic than mine. oh well diet is ok, i have really got to stop cheating!!!!!!!!!!!!!
Why the rep out on the 135? Just out of interest
I wouldn't worry about your switching up. I only change my routine once things have plateaued. Hasn't seemed to have done me any harm. I know others make an effort to switch up every 4-6 weeks or whatever though
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Why the rep out on the 135? Just out of interest
I wouldn't worry about your switching up. I only change my routine once things have plateaued. Hasn't seemed to have done me any harm. I know others make an effort to switch up every 4-6 weeks or whatever though
I guess its probably a combination of things.
i like to have a good pump when i do chest, and when i go low rep i don't feel the same pump as do with higher rep work outs.
and i have really been trying to work on my form to make more of a 2nd nature rather than having to think it out with every rep. so i feel when my muscles are exhausted from the heavy weight i can really feel how they work at lighter weights. also i think all the thought is interfering with my focus on moving the weight, it sounds weird but thats how my head works i guess.
i actual like to do the same things all the time, so maybe i will keep things the same for a bit just to really see where i am at. i will give the DE and ME days a go for chest to see if i get anything out of that.
thanks for reading!
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back day @ 218
dead lift
135x12
225x10
275x8
315x5
335x5
355x5
375x4
395xfail
bent rows
135x10
155x10
175x10
lat pull down
120x12
135x10
150x8 (the last 2 looked ugly)
leg curls
60x12
75x12
90x10
stretching and some ab work
this was after working all night and not really sleeping before that. i only did 4 on 375 thinking i would hold out a bit and see if i could get 395 for 2-3 but it was an all out fail. next week i will do some more DE type stuff, so i will keep it heavy every other week with squats and dead lifts for a couple months. the goal is 405 for 5 by june, i just have to be patient.
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chest @ 216
bench
bar warm up
135x10
185x10
225x8
275x3
275x2 and one more spotted
225x5
225x3
incline DB
50x10
65x10
80x5
sit down dip machine
330x12
330x10x2
cardio
i just didn't feel it today at all, and i forgot caffeine today that on no sleep was terrible. i have had busy week with family issues, i even missed squats this week >:(
i think the dieting is starting to take toll on the strength. but i am losing weight slowly, so thats good. i think i have to up my food intake prior to the gym.
well hope fully back will be better on friday!
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leg morning!
squats - for speed from the box, just breaking parrell
bar warm up
135x12
185x3
205x3
225x3
front squats
135x12
155x10
175x8
195x7
205x5
SLDL from 2 inches up
135x12x3
leg curls
90x12
105x10
standing calf raise
225x12
255x12
I felt like working out after work this morning so i thought i would make up leg day with an easy one. just trying to mix it up this morning. its a fake DE day pretty much.
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back day
deads from a step about 4inches off the ground
135x12
225x8x3
rack pulls
225x10
275x5
315x5
365x1
405x1
under hand lat pull downs
105x10
120x10
135x6
2 sets of crunches form a decline
DB curls
25'sx10
30'sx10
35'sx8
40'sx6
45'sx4
2 set of extensions
this was my attempt at a DE work out for the back. i got pretty wiped out for the deads from the step, my lower back was pretty tight when i went to do the rack pulls. i was going to do 5 at 365 but i could only do 1, but then i felt i didn't get enough in so i went for the 405, which i was surprised i got. everything thing else was just wondering around to get to equipment. i hadn't planned on doing curls but i was waiting for the extensions so i thought i hadn't done curls in a bit, so what the hell. my scale is broken so i haven't weighed myself, its probably a good thing!
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chest day DE
bench for speed
bar warm up
135x12
155x3
175x3
195x3
215x3
225x6
inside grip bench
135x10
155x8
175x7
hammer strength bench
90x8
140x7
180x6
tricep push down
160x14
200x8
200x6
hammer strength shoulder press
90x12
110x10
130x8
150x8
170x6
side lateral raises
15x12
20x12
25x8
30x6
today was a decent day definitely the best of the week. the bench was for speed but on 215 i kind of lost the speed so on 225 i just worked on form. the hammer strength bench was done with a stop at the rest position and driven with ME effort on every rep. shoulders were because i haven't done any shoulder work in weeks.
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leg day
squat
bar warm up
135x12
185x12
225x5
240x5
255x5
270x5
285x5
leg curls
90x10
105x9
120x7
standing calf raises
225x12
255x12
285x10
crunches form a decline
i worked on some breathing technique they seemed to help when actually did them right. i went ass to the grass for the most part. well until 285, i felt i was breaking parallel though. i think i am going to start bring my camera and video my squats so i can critique it. my diet is going well for the most part. everything is starting to get more consistant so hopefully that will help the gains!
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leg day
squat
bar warm up
135x12
185x12
225x5
240x5
255x5
270x5
285x5
leg curls
90x10
105x9
120x7
standing calf raises
225x12
255x12
285x10
crunches form a decline
i worked on some breathing technique they seemed to help when actually did them right. i went ass to the grass for the most part. well until 285, i felt i was breaking parallel though. i think i am going to start bring my camera and video my squats so i can critique it. my diet is going well for the most part. everything is starting to get more consistant so hopefully that will help the gains!
Camera is always a good idea if you're unsure. Just need to be sure it's at the right angle!
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Camera is always a good idea if you're unsure. Just need to be sure it's at the right angle!
i have made that mistake before!
i just have to get another camera because mine is broken now, arg >:(
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Filming your squats is incredibly helpful in terms of form and depth! Be sure to post the vids here too please. ;D
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Filming your squats is incredibly helpful in terms of form and depth! Be sure to post the vids here too please. ;D
maybe when i can squat something non laughable!
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Chest day
Bench
Bar warm up
135x12
185x8
225x5
245x5
265x4, spotted on the 4th
Floor presses
135x12
185x8
205x6
225x4
135 rep out
Behind the head DB tricep extension
70x10
85x8
100x6
Hammer strength shrugs
180x12
230x12
270x10
320x10
360x8, felt sorta half assed
Pec deck set for rear laterals
90x3x10
i could have done more on the floor press but i didn't have a spotter and it felt kind of awkward. other than that it was a decent day in the gym i would have liked to have gotten the 4th rep on 265, hopefully next week. i am going to skip out on the bench comp in may and focus on the winter time to do a full meet. they have not released the date yet but the site says end of november/beginning of december.
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back day
deads
135x12
225x12
275x8
315x5
330x5
345x5
360x5
380x4
seated hammer strength rows, one arm at a time
45x10
70x10
90x8
lat pull downs
120x10
135x8
leg curls
105x10
120x2 fail
90x6
man i don't know if its the lack of sleep or whatever but my legs were sore as shit mid way through deadlifting. i started compromising my form and my lower back got super tight, it kind of ruined the rest of the workout. i still haven't slept, almost 48 hours! oh well better luck next week. diet sucks but it seems like i am still down weight, so that is good.
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DE pressing day, sorta
incline DB
45xwarm up
60x12
75x8
95x5
inside grip bench
135x10
155x10
175x7
195x5
dip machine
330x3x12 (3rd set was ugly but it was done!)
DB curls
25x12
30x12
35x10
40x8
45x4, i suck at curls
standing shoulder press
95x12
115x2, i felt a pinch in between front and side delt so i stopped
seated DB shoulder press
45x12
55x10
65x8
75x5
thumbs up side laterals
10x12
12.5x10
15x10
17.5x10
20x7, rep out with palms down side laterals
i finally got some sleep so today was good work out with no time restrictions. i wish i had a spotter today i would have done more on some of the presses. well i had a rough week and i ate like crap and i thought i was holding strong with the weight but i weighed myself today and i have gained it all back so that sucks. i am going to revert back to a BB style diet and just suck it up until i get below 200 again. the life and times of a premabulker!
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LOL nice thread title. Pics please. ;D
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LOL nice thread title. Pics please. ;D
well as soon as i get another camera i will post a pic (i know famous words on this board)!
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leg day
squats
135xwarm up
185x7
225x5
255x5
285x5
315x4
high bar squats w/narrow stance done with speed
135x3
155x3
175x3
195x3
225x3
leg curls
90x12x2
standing calf raises
255x12x2
315x10
ab work
i felt pretty good today. i wasn't planning on doing 315 but i felt strong. i felt like i could have done more too! i kind of lost my zone so i stopped at 4 reps but i think could have done 5. trying to get back on the diet train, but you know how that goes >:(
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Bench day
Bench
135xwarm up
185x10
225x5
245x5
265x4
Floor presses
135x10
155x10
175x8
195x8
205x7
225x5
Behind the head DB tri-cep extensions
70x12
85x10
100x7
Hammer strength shrugs
180x12
270x12
360x10
Had to cut it short today, damn I hate being an adult! I think I could have gotten the 5 rep on 265 but I laid there locked out thinking if I should do another rep. I should have just gone for it because as long I laid there I probably could have done and racked in less time. I had to do bench day early again because I shit to do tomorrow, so my legs were super sore today I still think its taking its toll on my bench, well I hope to be on schedule next week. Diet is pretty decent these last 2 days but we see how the week shapes up!
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Back day:
deads
135x12
225x10
335x5
380x5
bent rows
135x10
155x10
185x8
lat pull down, underhand grip
105x10
120x10
135x8
laying down ham curls
90x10
105x7
120x4, drop set 75x4
rear laterals on the pec deck
110x10x3
i felt good today. i lowered the sets of deads and tried to focus on 2 working sets. this made whole workout better. i may adopt this approach with squats and bench. i sorta of did this week but i will set it stone for next week's work out. i think i can hit 405 for 5 by the end of may, which would be nice because this is when i am moving and will end up missing time from the gym.
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Just a post to let you know I'm reading your thread. Keep at it
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Numbers are definitely moving. Good work!
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thanks a lot guys! just trying not to embarrass myself at my next meet ;D
Bench
135x12
185x8
235x5
265x4, damn it!
275x1
Rack press
135x3
185x3
225x3
275x3
285x2
DB tricep extension
80x10
95x8
110x6
BB shrugs
135x12
185x10
225x10
275x6
Man I still need to work on getting a spotter, because I got all nervous so I didn't go for it, its getting old and I think it may be holding me back a bit. This is the first time I have ever done rack presses, so I made a couple mistakes I think. I started the movement from the safety bars instead of un-racking it, I think this will help because it was hard to get it going but once it went up it was a bit easier to deal with. Also I didn't know how to gauge where to start, I think next week I will start with 225 and move up by 10-20. I tired BB shrugs and man what a difference, I stopped doing them a while ago because I hurt my back a bit doing them wrong a couple years ago.
I missed legs this week because it was a friend's birthday and I got wrecked, that with my off schedule at work, I was wiped out! Well back to trying to make PRs.
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deads and squats
squats
135x12
185x10
225x5
275x5
315x2.5, didn't make it up on the 3 rep
deads
135x12
225x8
275x5
315x5
385x5, new PR!
Well it was a short one today, because i woke up late. i really like doing squats and on the 3 rd rep of the 315 everything was going well and then on the way up i felt gassed and couldn't make it up. i think i am going to start to do some more DE work like i originally intended.
deads went well. even in the old days i didn't 385 for 5, mainly because i didn't try but i wasn'y going all the way down then. even though i just watched rip's video of 295x5 and i am not too impressed with my lift now >:(
all in all a pretty good workout
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sunday workout:
inside grip bench
135x12
155x10
185x8
205x6
225x3
incline DB bench
60'sx10
75'sx8
95'sx4
seated dip machine
330x10
330x8
330x6
hammer strength shoulder press
90x10
120x10
150x8
180x6
side laterals
20'sx10
25'sx10
30'sx6
3 different rear laterals workouts
DB curls
30'sx10
35'sx10
40'sx8
45'sx5
pre-set BB curls
70x10
80x8
90x6
hammer strength shrugs
180x12
270x10
360x8
i just wanted to do a bunch of stuff, just having some fun at the gym. nothing to extreme, just a high paced workout and off to enjoy the hot spring day! now BBQ time 8)
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leg day:
front squat
135xwarm up, back squats with a pause on the bottom
135x12
185x8
225x5
reebok stepper squats
225x3
245x3
265x3
285x3
leg curls
i was trying out the sit down so wasn’t keeping track
standing calf raises
300x12
315x12
330x8
super set
back extensions and leg raisesx3
it was an ok work out. trying to get used to box squat deal, i was pretty happy making it to 285. i think i could have gotten to 305, but i couldn't the stepper set up in the rack, not that i really tried either. another hot one in the ole' MD going to go out and do something non strength training!
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40 min cardio while watching IFSA strongman, thats all.
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chest
bench
135x10
185x10
225x5
265x5
rack press
225x3
245x3
265x3
285x1
behind the head DB tri cep extensions
80x10
95x8
110x8
shrugs on hammerstrength
180x12x3
rear delt on the pec deck
90x10
110x10
110x6
DW dips
3 sets of 10
i got the 265 but i had a spot on the lock out. i only had 2 eggs and a muffin before working out because i was in a rush so i felt hungry by the time i got to the gym. other than that it was a good work out. i just felt kind of weak the entire work out. diet is going well, but its taking a toll on my strength.
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back
dead lift
135x10
225x10
315x5
390x4
lat pull down, underhand grip
135x10
150x10
165x6
hyperextensions super setted with crunches
DB curls
30x10
40x8
50x8
BB curls pre set weight
3 sets i am not sure what the weight was, the 3 heaviest they had but they were not that heavy
i did not feel like it today. i didn't sleep, and i have to go back to work in the early in the evening. the dieting is going well, not perfect yet but its getting pretty good.
next month i am going for a 3 reps instead of 5 because i am going to switch to a bodybuilding routine for the summer before going into a 16 week powerlifting prep for the next lift in nov/dec.
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presses
bench for speed
155x3
175x3
195x3
215x3, not so fast
225x8, not fast at all but working on using ME on lighter weights
inside grip
185x8
205x4
135x10
DB incline bench
55'sx10
70'sx8
85'sx7
dip machine
330x10x3
hammer strength shoulder press
140x10
160x8
180x8
shrugs
135x12
185x12
225x12
i felt great today. i bit off a little more than i could chew with the inside grip so i had go back to 135, smeh. well off to some protein and carbs, can't miss the anabolic window ::)
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legs
squats
135x12
185x12
225x10
275x5
315x1x5
front squats
135x10
185x6
SLDL, over hand grip
135x10
185x10
235x8
leg curls
3 sets, i didn't really look at the weight
leg press
4 plates a side for 8
6 plates a side for 8
hyper extensions 3 sets
i felt good until the 315. it just didn't feel right tonight. so i took some singles. all but one was good. i think i am going start just squatting in the ole chucks from now on. after that i just lost my focus. i was helping someone train legs so i had to think about where they were at and where i was at. just 3 more weeks till i max out. i think i am going to squat to a box till then. diet is going well, my waist is smaller, i dont know how much i weigh as of right now since i have been too lazy to buy a scale.
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Good work bro! Keep at it.
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Good work bro! Keep at it.
thanks man!
cardio day, yeah ;D
15 mins on the treadmill
15 min on a gazelle/elliptical type thing
no will to live so i lifted weights
standing calf raises
315x12
330x12
345x12
360x8
leg raises
4x12, man my abs are weak as shit
hammer strength rows
45 a sidex10
90 a sidex10
135 a sidex8
180 a sidex2, man i gassed out this one!
man i can't see how people can do endless cardio, it is so boring! well i am starting to tell i am dieting, i mean i am still fat but i can start to see some light at the end of the tunnel.
tomorrow's bench, so by me typing this i am already phyching myself out, yeah >:(
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bench day
bench
135x10
135x10
185x10
225x5
265x5
Floor press
135x3
165x3
195x3
225x3
245x7
DB tricep extensions
100x8
110x6
110x6
so i finally hit 265 on my own. i had a lift off and that was it. i felt like i still had some gas in the tank too. so 270 next week, and hopefully before the end of the month i will be able to get a legitimate 275x5 on my own! i cut out early because i had stuff to do. i am going to buy a scale this weekend, i feel lighter but that doesn't mean anything!
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i didn't want to do cardio day:
squats
135x3
185x3
225x3
275x1
315x1
rack pulls right below the knee
225x3
275x3
315x3
365x3
405x3
455x1
bent rows
135x10
185x8
225x4
underhand pull downs
135x10
150x8
165x5
hammer strength rows (weight per side)
70x10
95x10
120x7
i wanted to work on my squat form a bit. i still have some work to do. i am also noticing i am having flexibility issues keeping form keeping my form on heavier weights. so more stretching is in order! this work out typified this week, no direction at all. i guess its good to break the monotiny. diet is going well still no major pig outs lately.
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what ever day:
bench for speed
135x10
155x3
175x3
195x3
DB shoulder press
50x8
60x8
70x8
85x5
rear delt on the pec deck
100x10
110x10
120x10
BB shrugs
225x12
275x10
335x3, lost grip
hammer curls
30x12
40x10
50x6
BB curls
3 sets of different stuff and weight
seated dip machine
330x10
330x12
330x12
camered bar cable press down
200x10x2
not going to be able to work out this weekend so i kind of did a mess of things. it was a quick and pretty decent workout, nothing special. yeah after work tonight its the weekend!
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leg day:
squats
bar warm up
135x warm up
185x10
225x5
275x5
295x5
wide stance squat
135x8
155x8
175x8
front squats
135x8
155x6
175x5
seated leg curls
210x8
225x8
240x8
i took squats to the box for depth purposes. this hindered the amount of weight i could do because i have been relying on speed to snap out of the hole, which probably also attributed with some of the problems i have been having, but i can't go fast with the box. i have been working on my form and i am still finding issues. i have been leaning forward giving me the feeling of going deep enough when i am not going deep enough. i have also been popping out of the hole, in a good morning fashion, rather pushing through which explains the increased back pain i've had lately. so i know now that the 315 i did a couple weeks ago was not to depth, so i backed off the weight a bit so i could work on moving up again. i have one more training session before i try and max out.
all in all it was good workout. i am currently not feeling any back pain just some tightness but that is to be expected with squats.
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20 minutes of cardio, i couldn't take it anymore
standing calf raises
330x12
345x12
360x10
4 sets of rep out crunches
hammer curls
30s x 10
40s x 10
50s x 6
3 sets of pre set BB curls, all rep outs
i wanted a cardio and abs day but i couldn't stand to do anymore cardio. i really do not like the tread mill but the ellipticals there suck. so i threw some bi work since they suck and could always use work!
i think i may be down to about 217, yeah some loss, 19 more to go!
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chest day
bench
135x10
135x10, for speed
185x10
225x5
270x3, 225x6, 135x8
hammer strength bench, weight per side
45x10
70x8
90x6
115x3
tricep extension, DB behind the head
90x8
100x7
110x4
shrugs
185x12
225x10
275x7, lost my grip
rear delts on the pec deck
100x12
110x12
120x12
seated dip machine
330x8
330x7
330x12
shoulder press, hammer strength, weight is per side
45x10
70x10
90x6, failed on the 7th
i wasn't feeling it today. i could not push myself, but all in all it was still a good workout. i did some extra stuff because i am not sure of i will be able to make it this saturday. i felt like i could have gotten the 4th on the 270 but i just could not push myself today.
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back:
deadlift
135x10, SLDL for warm up
225x10
275x3
315x3
365x3
385x3
405x2
bent rows
135x8
155x8
175x8
some back machine, lat pull down thing
90 a side 3 sets for 6-8 reps
it was decent day today. i think if i would have skipped the 385 set i would have pulled more on the 405, maybe 1-2 more reps. this is cool because this is my old max and to pull it even for 2 is pretty cool. i looked back to the MD powerlifting site and it turns out my last dead was 405 and not 425, so its a pathetic lift, but at the same time i am showing some pretty decent progress. so if i keep at with this pace i may even hit 500 by the time the meet rolls around.
i took so long on the deadlift that i kind of ran out of time, also i did deads a day earlier because now my whole weekend starting tomorrow is getting booked, i guess its a good thing, smeh.
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leg day:
I was taking it a bit easy today. i just wanted to do some reps but nothing too serious. i got up to a single of 335. next week i will try and max out so i can set a routine up around that max. with the 335 going up pretty easy i think i have 365 in me. i had someone spot checking me on depth.
even if i hit 355 for now i don't think i have plateaued there, i still feel i can 400 before the year is out.
i am guesstimating my weight to be around 210. i hope to get my real weight next week and take some videos of my max attempts!
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chest day
bench
135x10
185x10
225x3
245x1
265x1
285x1
305x1
floor presses
135x10
185x8
225x5
seated dip machine
330x10
330x8
330x12
standing tricep extensions
200x10 3 sets
BB shrugs
185x10
235x8
285x5
rear delts on pec deck
110x10
130x6
130x6
i took some singles just to get ready for next week when i max out. it was a pretty good workout overall. nothing else really.
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Looks like things are going well. Keep it up!
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Looks like things are going well. Keep it up!
thanks man!
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biceps?
alternating DB curls
20x12
25x12
30x10
35x10
40x8
45x6
BB curls
barx12
55x12
65x12
75x12
85x10
Prue set camered bar curls
60x12x3
rope curls
100x12
120x12
130x10
i knew today was going to be a quick one so i decided to do some arm work.
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well i moved this past weekend so no time for training.
i did get into the gym to max out a bit.
squat:355
well this didn't go as good as i thought it would. i videoed the lift and felt i had 20 lbs in me but my depth started to go higher with every max attempt. so i will keep it here for now and use this for my percentages for the summer work outs
bench:315
this went well. i almost didn't even try because it was late and there wasn't really anyone in the gym to spot me.
dead lift:435
this also went well. this is 30lbs over my max 3 months ago. i also videoed this, i will post videos some time this week.
so now i have my numbers for the summer and hopefully my workouts will become a little more organized. i weighed myself at the beginning of the move over the weekend, and i weighed 210. but now i have been on vacation for a week, i am sure things have changed. i looking for a gym this week, and hopefully by the end of the week i will ramp it right back up.
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just getting the bugs out day
squat:
135xwarm up
185x5
205x5
225x5
245x5
275x5
bench
135xwarm up
185x5
205x5
225x5
245x5
265x3, i bumped the j hook going up and it threw me off a bit so i just racked
deadlift
135xwarm up
225x5
275x5
315x5
365x4, i was gassed at this point
so it was my first day in the new gym. i am going to a bally's now, cringe :'(. i wanted to get a work out in, because it has been about 2 weeks since my last real work out. i am feeling the bulge right now. but i am optimistic about the diet this time around, it was going pretty well for a couple weeks. i will have to get the cardio in this time. the only up side is that balleys has a shit ton of cardio equipment for me to complain about so maybe i will find the one that will magically make the fay go away!
man every squat felt heavy.
i was trying some set ups with the bench so i wanted to move ok weight, well for me.
i was tired, and wanted to get them done. the gym was hot and i only got 3 hours of sleep, so blah.
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squat
squats
bar warm up
135x12
185x12
225x5
275x5
box squats for speed
135x3
145x3
155x3
165x3
175x3, slow on the 3rd
185x2
195x2
205x2, slow all together
seated ham curls
90x10
120x10
150x10
standing calf raise
broken!!!!!!!!!!!!!!
well from here i stopped, this balleys sucked. so i cancelled my membership and will start a near by Y next monday. so this is a hitch in the plans but at least the Y will have decent equipment.
i finally weighed myself, and i am back to 220. i have 24 weeks roughly before the next competition so i hopefully will be able to lose the weight.
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Good plan. You would eventually get thrown out of the Bally's anyway. ;D
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Good plan. You would eventually get thrown out of the Bally's anyway. ;D
i don't guys find me as intimidating as they do you, so i think i would flown under the radar!
even though they have already told me they do not allow chalk at the Y, but i will just bring bags of it in my pockets until i am invited to leave!
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bench
135x warm up
inside grip for speed
145x3
155x3
165x3
175x3
reg grip for speed
175x3
175x3
185x3
195x3
incline DB
60x10
85x8
shoulder press
115x10
135x4, wtf?
DB rear laterel
10x10
15x10
20x10
dip machine
110x10
130x10
175x7
tricep push downs (no markings)
10 rep
10 reps
full stack 7 reps
DB curls
35x10
40x8
45x8
BB curls
65x8
75x8
85x8
shrugs
135x10
225x10
315x6, i had to change to an over under grip after 2 reps
lat pull downs to the mid chest
2 sets, no markings
well it was the first day in the new gym. it was ok, it will get the job done, but i will have to figure out my new flow i guess. it felt fast paced today, i got everything done in about an hour and i felt fresh so maybe some time off did me well. the only lift that was shit was the shoulder press, i failed on 135, i was pretty disappointed.
all the cables and machines had numbers but no weight markings, so i will either have to figure out what they are in lbs or remember the numbers.
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Squat Day
Squat
135x warm up
185x8
225x5
295x5
Box squats for speed
135x3
145x3
155x3
165x3
175x3
185x3
Seated ham curls
90x10
110x8
130x6
Stand calf raises’
190x10
195x10
200x10
SLDL, squat stance (more for stretching than the workout)
85x10
95x10
115x10
Today was just a bad day. There is only one place to do free squats, so I had to wait so I kind of noodle around for like 10 mins waiting. This kind of threw me off my game so my whole work out was off. Then I went to do box squats for speed and ended up agreeing to share the squat rack with a football coach and 2 of his guys. But I didn’t realize he was essentially teaching them squats so I got 2-3 sets and I just gave up on that scenario. This gym uses Cybex and all these machines have more glide to them so I have to get used to that.
Oh well just frustrated. I am doing some abs and stretching before bed and my diet is going well.
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Bench Day
Bench
Bar warm up
135x10
185x10
225x5
245x5
265x3
275x3
285x2
Close Grip
135x10
185x8
185x6
Behind the head DB extensions
80x10
90x10
100x7
Shrugs (no power rack!)
135x10
225x10
275x6, over under grip
335x6, over under grip
Nothing special today, just hitting it hard but not full out. I think I am doing a meet on Sept 19th, so I will start the prep for that next week. I will have 12 weeks to prep for the show. I am going to focus on the lifts and not worry so much about my weight. Then I will have about 8 weeks for the next meet, and hopefully by then I would have reached my weight goals.
This gym only has one bench, and one squat rack area, and no power rack. It’s small too, so no floor presses. Arg!
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Nothing special today, just hitting it hard but not full out. I think I am doing a meet on Sept 19th, so I will start the prep for that next week. I will have 12 weeks to prep for the show. I am going to focus on the lifts and not worry so much about my weight. Then I will have about 8 weeks for the next meet, and hopefully by then I would have reached my weight goals.
This gym only has one bench, and one squat rack area, and no power rack. It’s small too, so no floor presses. Arg!
Sweet! Hopefully you can make it work in the new gym. If I can do my prep virtually alone in "The Workout Club and Wellness Center" ::) you can do it too! I only got kicked out once for deadlifting! ;D
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Sweet! Hopefully you can make it work in the new gym. If I can do my prep virtually alone in "The Workout Club and Wellness Center" ::) you can do it too! I only got kicked out once for deadlifting! ;D
well i will be able to get it done, as long as there are free weights it can be done!
like i said before, you = more intimidating than me ;D
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Friday, deadlifts
135x10
185x10
225x10
275x8
315x5
365x3
405x a crack in my back and i quit there :(
Saturday, DE bench
bench for speed
135 warm up
close grip
135x3
145x3
155x3
165x3
regular grip
175x3
185x3
195x3
205x3, not so fast but tried to keep explosive at least
DB shoulder press
60x10
75x8
75x6
dip machine
175x10
175x7
175x8
tricep push downx3
DB curls
35x10
40x10
45x8
50x6
BB curls
65x8
75x6
75x7
Sunday
cardiox30 minutes
light upper back workouts
so hurt my back dead lifting. the plates at the new gym are smaller so i was pulling from a 2 inch deficit and i didn't prepare for it. i got cocky and my back rounded but my hips were driving up, so crack went the back. its still sore now, but i guess its not that bad. i will most likely take a lesson from stubborn and chill for a week.
i finally got some cardio in, and it still sucked just like i remembered.
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If you've been hitting the gym for a solid 10+ weeks and making progress (big or small) and then something "tweaks", it may be time for some R&R (rest and recovery).
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well i will be able to get it done, as long as there are free weights it can be done!
like i said before, you = more intimidating than me ;D
;D
Get to a chiropractor and chill your bones for a few days or else! >:(
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If you've been hitting the gym for a solid 10+ weeks and making progress (big or small) and then something "tweaks", it may be time for some R&R (rest and recovery).
;D
Get to a chiropractor and chill your bones for a few days or else! >:(
i went to the doc and he said i should be ok as long as i take it easy. its the back left side. he said i may have just over extended a muscle. i did some stretches and i felt pretty good today, and the ibuprofen is helping me a ton!
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well now after i explained why i should not be working out this week, here is my leg day ;D
squat day
squats
bar warm up
95x6
135x8
185x8
225x5
265x5 (75%)
speed squats to a box
175x3x8
seated ham curls
85x10
100x10
115x6
hyper extensions
body weightx10
10 lbs platex10
25 lbs platex10
i was going to squat the 265 twice, but i didn't want to push it. all around it was a pretty easy workout. funny with my back a little tender it really helped my form so in that sense i had a great workout!
well i decided that i am going to do the full power meet on sept 19th, but i have a lot of weight to lose. i just bought a scale so hopefully this will help me stay on track.
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Its not that you shouldnt workout, just that you may want to take it easy for a week. Cardio of any kind always helps my recovery.
Get your diet down to an hourly schedule and check that scale every morning. This is what has worked for me. If you look at that scale and it says you are one pound heavier than yesterday, it snaps you right back on track.
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Its not that you shouldnt workout, just that you may want to take it easy for a week. Cardio of any kind always helps my recovery.
Get your diet down to an hourly schedule and check that scale every morning. This is what has worked for me. If you look at that scale and it says you are one pound heavier than yesterday, it snaps you right back on track.
cardio would most likely kill me form boredom ;D
its funny i know that but i just need to hear (read) people tell me these things. i have a shitty scale right now but it will do, its an old digital.
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Bench Day
5 minute warm up on the elliptical
Bench
135x10
155x10
175x10
195x8
225x5
235x5 (75%)
235x5, (75%) ugly 5th rep
CG bench
155x8
165x6
135x8
Behind the head DB extensions
80x10
90x8
100x8
Pull downs to the chest
3 sets of 10ish
10 minutes of cardio, elliptical
My back is still feeling fine a little stiff but for the most part better everyday. I usually do not do that many reps on the bench but I was working out with someone for a change so I was just going with the flow, but they bowed out at 175. So no spotter again >:(
I went to do the 235 for the 2nd set but I think I gassed myself on the first million reps, so the 5th rep I broke form, it felt like it looked ugly. No shrugs today because I am not trying to be totally stupid about my back yet.
My diet is actually going to plan this week, this week no sweets, next week I will cut something else so hopefully by 8 weeks out I will be on a legitimate diet!
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45 minutes of cardio and i lost my i pod. proof that cardio can't be all that great ;D
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45 minutes of cardio and i lost my i pod. proof that cardio can't be all that great ;D
You must have been doing some Jazzercise/HIIT hybrid shit to lose your ipod in the heat of the moment like that. :o
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You must have been doing some Jazzercise/HIIT hybrid shit to lose your ipod in the heat of the moment like that. :o
man that would be a story to tell :D
nope i was listening to music and i happened to glance over and someone was watching something that looked interesting so i decided to watch tv. and when i switched to a different cardio machine the ipod did not make the trip with me. so 15 minutes later when i realized what i did it was gone >:(
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dead lift day
deads
135x10
225x10
275x5
(75%) 325x5
good mornings
bar
65x10
85x10
115x10
bent rows
135x10
155x10
175x10
195x8
lat pull downs reverse grip
3x10
leg raises
4xrep outs
ham curls
85x10 3 sets
well this was my first back workout since i hurt my back a little, everything went well. i didn't want to do to many reps on the dead just in case. also the good morning numbers are really low because of my back and the fact i have not done these since i first started lifting.
i actually ate right before the gym. so in the middle of dead lifting on 325 i have to stop because i almost lost it, well i got my composer back and finished the set.
diet is ok. i am starting to really get into the eating schedule i just have to make sure i don't miss a meal and over eat the next!
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DE Bench day june 28th
warm up, all done with some speed
bar
95x10
135x10
CG grip for speed
135x3
145x3
155x3
165x3, slowed a bit here
reg grip for speed
165x3
175x3
185x3, started to slow a bit here
195x3, i took a brief pause in between each rep to keep them as fast as possible
shoulder press
barxwarm up
65x8
85x8
105x8
125x8
135x6, my shoulders were just worn out really
dip machine
165x8x3
tri cep pressdowns
3 sets of 8
DB bi cep curls
40x8
45x8
50x6
55x5
BB bi cep curls
65x8
85x8
105x8
shrugs
135x8
185x8
225x8
275x8
315x6
DB rear laterals
15x10
20x10
25x6, gawd i suck at these
lat pull downs to the chest
3 sets of 8
man am i over training on DE day? oh well its the only day i am not on a time constraint so i like to just have some fun i guess!
oh well this weekend was my birthday so eating did not go so well. other than that i am going to step up again this week with the diet, i did not have sweets during the week so i am going to try and adjust my meal before bed this one will be harder.
i spent this weekend trying to get the video of my max attempts form a couple weeks ago and me and my buddy can only get the audio tracking form the lift, so thats a bust.
well this is all.
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I might drop the shoulder press and add front raises instead. Otherwise not bad. I like to do shoulder press on its own day unless its just a warmup. More importantly, how do you feel the days following?
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I might drop the shoulder press and add front raises instead. Otherwise not bad. I like to do shoulder press on its own day unless its just a warmup. More importantly, how do you feel the days following?
to be honest i always the best after my de day. i always feel less beat the fuck up really. i guess iwill see how i feel tomorrow since its me bench day!
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squat day
squats
warm ups
bar, 95, 135
185x8
225x6
280x5, it was supposed to be 285, but i forgot, oops!
squats to the box for speed
185x3x6, i cut 2 sets my lower back was getting stiff
ham curls
100x8
115x8
130x6
calf raises
210x10x2
190x10
2 sets of ab work
not a bad workout. i feel like i am getting pretty close to nailing the form on the squat. i really need to do more stretching, ham work and ab work!
i actually am turning down deserts here lately, but i go on vacation this weekend. i am hoping to get some works out in at least! i will probably weigh myself tomorrow.
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Your DE volume is probably fine, Louie Simmons recommends trying to get almost double the volume on DE days as ME days. So if you had to pick a day to add in some extra work that would be the time.
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Your DE volume is probably fine, Louie Simmons recommends trying to get almost double the volume on DE days as ME days. So if you had to pick a day to add in some extra work that would be the time.
cool! so i am doing something right for a change.
bench day
warm ups
bar, 95
135x12
bench
185x10
225x8
250x5x2
CG bench
155x10
165x8
175x6
i had something come up and i had to go! smeh ::) everything felt good today. i am down 2 lbs form the last weighing, so maybe next year i will compete in the 198 weight class ;D
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Deadlift day
deads
135x10
185x10
225x10
275x5
345x5
GMs
95x10
135x10, my lower back felt super tight so i stopped
bent rows
155x8
175x8
195x8
underhand grip lat pulldown
3 sets of 8
leg raises
3 sets of repping out
i was still a bit sore from legs 2 days ago, but i wanted to get in my backwork out before heading out to the beach for the weekend tomorrow. i did 20 minutes of cardio on my lunch break last night at work as well. i may do some arms before i leave. hard night at work tonight and my diet is falling apart.
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july 3rd
arms day
CG bench
bar warm up
95x10
135x10
155x8
175x8
195x8
225x6
behind the head DB extensions
100x8x3
DB curls
25xwarm up
45x8
50x6
55x4, rep out with the 25s
BB curls
65x8
85x8
105x5
ab work
July 7th
squat day
squats
bar warm up
135x8
185x8
225x5
265x5
300x5x2
speed squats to a box
135x3
145x3
155x3, my lower got tight so i moved on
seated ham curls
100x8
115x8
130x6
calf raises
170x8
190x8
210x8 then 110 rep out
4 sets of leg raises
5 minutes of cool down cardio
squats went well today, i really think my form is getting there. i think on the first set of 300 i could have gotten 6-7 reps but i wanted to wait to all out on the 2nd set but after 5 my right wrist was killing me. so 315 is next week, i think i am going for just 1 set of as many as i can do just to whats up!
well go to go to finish my vacation!
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bench day
bench
bar warm up
95 warm up
135x10
185x10
225x5
265x5x2
CG grip
135x8
155x8
175x7
rack press, 3 inch above chest
225x5
245x5
265x2, what a fail!
behind the head DB tri cep extension
80x8
90x8
100x8
shrugs
135x10
225x8
275x8
315x5
dip machine
165xrep out
today went well. i hit 265 pretty easy today which i got stuck for over a month before so that is going well. diet is back on track after my vacation, so far!
yeah, cardio tomorrow!
-
boring day :'(
15 minutes on the treadmill
15 minutes on the elliptical
10 minutes of various ab workouts
hopefully i will have the will power to have this workout a couple times a week.
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I feel your pain.
-
I feel your pain.
well obviously i did too! since i didn't make back into the gym until today!
bench DE
135 warm warm up
CG for speed
135x3
145x3
155x3
165x3
comp grip
165x3
175x3
185x3
195x3
incline bench
105x10
135x10
155x5
175x5
195x5
dip machine
165 for 3 sets of various weights, i changed the width of the grip on the 2nd set
DB curls
40x8
45x8
50x7
BB curl
65x10
75x10
85x8
dead lifts
135x8
225x8
315x5
pull downs to the chest
3 sets
DB rear laterals
15x10
20x10
25x6 then 15 for a rep out
side laterals
15x10
20x10
25x10
5 minutes of cardio
i felt great today. i guess so since i haven't been to the gym since thursday and that was a cardio day. i threw in some dead lifts because i missed this week and instead of working it in i just called it a bust.
this is the first time i have done incline BB bench in a while because it always hurts my shoulders. so i adjusted my grip and did pretty well on it. my diet blows as usual. i think after this next weekend i am going to give up drinking until the next comp.
drinking = poor empty calories and poor food decisions!
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Squat Day
Squats
135x10
185x8
225x5
275x3
315x6, PR!
Speed squats to the box
155x3x2
165x3x2
175x3x2
185x3x2
Ham curls
100x8
115x8
130x7
Standing calf raises
150x10
170x10
190x10
Leg raises
4xrep out
Hyper extensions
2xrep out @ BW
Today was a good day! I hit 315 solid, I think one went just parallel, but I sunk the last one so it was all good. I would have gotten a 7th rep but my wrist were about to give out so I just racked it. So overall it was good work out. Diet is slightly better now but it still has its faults.
-
pointless day of sweating
elliptical 20 min
treadmill 20 min
ab work
i am fat and i need to start taking the cardio and the diet a little more seriously. mark these words because i will most likely be stating them again.
11venthhour@227
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pointless day of sweating
elliptical 20 min
treadmill 20 min
ab work
i am fat and i need to start taking the cardio and the diet a little more seriously. mark these words because i will most likely be stating them again.
11venthhour@227
Quoted for accountability.
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Quoted for accountability.
i got to stop looking at my diet and training as if it was 3.5 years ago when i was in better shape and younger with no kids!
bench day
95x warm up
135x12, all paused at the bottom
185x10, first 5 paused at the bottom
225x5
280x4, PR! for reps
CG bench
155x8
175x7 or 8, i can't remember
195x6
behind the head tricep extensions
90x8
95x8
100x8
DB curls
40x8
45x8
50x8
side lateral raises
20x10
25x10
30x10
it was good workout, but it was crowded. a whole bunch of teens doing workouts that don't belong in the weight area. and a bunch of standing around and talking too. but it was all good. i am going out this weekend and buying a scale no matter what! i am going to advice form stubborn/lift and weigh myself daily. dead lifts tomorrow!
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dead lift day
dead lifts
135x8
225x7
275x5
325x5
390x4, i just kind of quit
bent rows
165x8
185x8
205x6
underhand lat pull downs
100x10
130x10
160x6
hypers
10 reps with 25 plates, then i ran out of time
man i was gassed after i did the 275 set today. i lost all motivation. so i guess my diet is starting to effect me, so that is good and bad thing i guess. i got up to 390 and i wanted 5, but i just didn't feel like pushing my self. oh well better luck next week huh. i am trying to acclimate myself to a real diet so i will probably start being in a shitty mood tomorrow, man i want my mid 20's back!
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DE bench day
bench
135 warm up
CG bench, speed
135x3
145x3
155x3
165x3
bench, speed
165x3
175x3
185x3
195x3
incline bench
165x5
185x5
205x5
tri cep push down
70x10
85x10
100x6
dip machine
165x8x3
DB curls
45x8
50x7
55x6
BB curls
65x8
75x8
85x8
i am down 4 lbs so the real dieting seems to be working. i just have to up the cardio on the off days. everythign on the speed benching was done with a big pause on the bottom. well time for a cook out that i will regret later ;D
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squat day
squats
135x10
185x10
225x8
265x5
265x7
squats to the box
155x3x2
175x3x2
195x3x2
seated ham curls
100x8
115x8
130x8
standing calf raises
130x10
150x10
170x10
4 sets of leg raises
SLDL w/DBs
70x8
85x8
100x6
today was a good workout. it took a bit to get motivated but after i woke up some i got going pretty good. i traded the hypers for some SLDL action.
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Good very solid workouts.
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Good very solid workouts.
thanks man!
you log is not too bad either!
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moving but no going anywhere day
25 minutes of cardio
5 minutes of stretching
i had shit to do today so i had to do the cardio at work so i couldn't spend an hour on it. if i feel motivated i will go out after work and get another 30 minutes in before bed.
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ME bench day
bench
bar warm up
95xwarm up
135x10, all paused at the bottom
185x10, first 5 paused on the bottom
225x5
255x5, slight pause on the last rep
255x6
CG bench
155x8
175x8
195x8
rack press
185x5
225x5
245x3, with big fail on a 4th rep attempt
DB tri cep extension
100x8x3
BB shrugs
225x8
275x8
315x8
lat pull downs to the chest
3 sets of 10
i hit the gym after work this morning, so with that in mind it was great workout. diet going well.
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dead lift day:
135x8
225x5
275x5
355x3
355x2
355x5
bent rows
155x8
175x8
195x8
lat pull down underhand grip
115x8
130x8
145x4 then 100 over hand grip rep out
3 sets of a wanna be circuit
SLDL w/100 DBs
95 lbs good mornings
leg raises
man i could not get my dead lift right today and it threw off my workout. i finally went to the car and got some chalk so i could finally get the 5 reps of my 80% week. the diet fell apart yesterday because i didn't bring enough food to work so i cheated >:(
i may try and get some cardio at work tonight to make up for it.
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saturday
walked the zoo with my kid for 3 hours, ate pretty healthy too
today bench DE day
warm ups
bar, 95, 135 all paused on the bottom
CG speed work
135, 145, 155, 165x3, varying pausing at the top and bottom or just all out
reg grip speed work
165, 175, 185, 195x3 see above
135x20, 10 all out and 10 paused at the bottom (i just felt like it)
DB shoulder press
30x8
40x8
60x8
70x8
80x4
rear laterals one arm cable
3 sets of 10
side laterals
20x10
25x8
30x7
tri cep pushdown
70x10
85x10
100x7
DB behind the head
90x8
95x8
100x7
DB curls
40x8
45x8
55x4, rep out hammer curls with the 30's
ez bar curls, unknown bar weight, so all weight shown is plates only
20x10
40x8
60x8
80x6
10 minutes of cardio
sounds like a lot while typing but it only took me an hour to do. i was pretty unmotivated today but this got me going a bit!
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squat day
10 minutes of cardio, not voluntary i was waiting on the squat rack
squats
bar warm up
135x10
185x8
225x5
275x3
305x5
box squats
185x3x4sets
lay down ham curls
70x10
90x10
110x10
not feeling it again today. i did find the laying ham curl is way superior to the seated though. i never gave it much thought before but i like it way better. i think could have got the 305 for more but i just didn't have it in me to push myself, i was going to do a 2nd set as well but i was running out of time and motivation. man this has been going on for a week. i was pumped to go to the gym today so i wonder if i just lost while doing cardio waiting for the rack.
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Sometimes you need a little kick in the ass and sometimes you need a little time off.
For me, taking a week to focus on cardio/conditioning really gets me in a good mindset for lifting.
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Sometimes you need a little kick in the ass and sometimes you need a little time off.
For me, taking a week to focus on cardio/conditioning really gets me in a good mindset for lifting.
i might actually do that. i am going to probably shorten my current training cycle, then take a 1-2 weeks off, then start up again for late november's meet.
bench day
135x10x2
185x10
225x5
270x4, i lost my set up and i could feel it
CG bench
155x10
185x8
205x5
tri cep pushdowns
85x8x3
shrugs
135x10
225x8
275x8
325x5, couldn't hold anymore
DB bi cep curls
45x8
50x8
55x4, then a rep out with 30 lbs hammer curls
i actually felt pretty good today. i ate like crap yesterday and right before the gym. figures, eat like shit endless motivation, eat healthy and i just want to die. i think i am used to the caloric intake that is keeping me fat, vs. the caloric intake that will keep me healthy!
current weight around 220, so i am down 7. yippie!
also i watched the dave tate video on the bench set up and i have been using it for a bit. today i was rushed because i was sharing the bench with someone in hopes they would spot (they did). so when the bar was unracked i felt my set up get lose. i really think if i was tight the whole time i would have gotten a 5 rep today on the 270!
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dead lift day
dead lift
135x8
225x8
275x5
315x5
370x4
bent row
175x7
195x6
215x4, 135 rep out
under hand lat pull down
115x8
130x8
145x8
hyper extension w/ 25 plate
3 sets
well i felt good today. figures the second i threaten myself with a weeks worth of cardio i get motivated. man my back was still a bit tender from yesterday's workout, and my legs weren't 100%, even with that i got 4 at 85% which i still felt strong but my bi ceps started to feel sore along with my traps felt like they were giving out. so i just stopped.
my diet seems to be back on pace, even so i will take next week off for a light work out and cardio week.
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day 1 of taking it easy:
bench
bar warm up
135x10x2
145x10x2
155x10x2
elliptical 15 mins
treadmill 15 mins
stretching 5mins
so i am going to take some advice from lift/stubborn and take it easy this week. i may do legit light workouts next week. then the last week of the month i am going to start my prep for the states in november. i am going to do my version of the 5/3/1 and see how that turns out for me.
-
dead lifts and stand still leg motions
135x10
185x10x2
205x8x2
225x8x2
2 sets of lat pull downs
20 minutes of cardio on the elliptical
i got a late start on the day so i didn't do the full cardio. my lower back got tight on those higher rep sets. i threw some lat pull downs in because i cut it short on reps on the 205 and 225.
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shoulder press
bar warm up
65x10x2
85x10x2
105x10x2
40 minutes of elliptical and lockdown
today wasn't that bad, something decent on tv. i couldn't remember what my max was on the shoulder press so i just went for sets of 10.
-
bench
bar warm up
95x5
135x5
185x5
225x5
245x3
265x3
plate loaded machine bench
I worked up to 120 a side for 6
DB behind the head
60, 70, 80, 90x8
100x10
I did some curls but it got messed up because there were no DB left!
well i just could not do cardio today! i will get some in tomorrow. i have been lax about my diet and i have kept the weight about the same. i am going to start my schedule next week with a light week working up 70% of my max in the 3 lifts, and doing 1 accessory workout followed by some cardio. then i will start my 12 week program.
-
start my prep for the states in november.
Do you have a link to this?
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Do you have a link to this?
this is for md, and generally its held at the end of november form what i read. just goggle md powerlifting, or what ever state you are in and i am sure they will have something. where are you from?
did some back stuff
135, 225, 315, 365, 405x5 rack pulls form 2 inches below the knee
did an assortment of pulldowns
15 minutes of cardio
monday back to the grind!
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where are you from?
Virginia.
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Virginia.
http://vapowerlifting.proboards.com/index.cgi?
i was looking around there and they have a ton of events scheduled before the year end. if the site is an indication the VA scene is a little more organized than the MD one.
but the MD states will be held in annapolis, and the only they have on the site is that it is usually held at the end of november/beginning of december.
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Thanks. Can I PM you some questions about how the meets go?
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Thanks. Can I PM you some questions about how the meets go?
go for it. i will try my best to answer what i can!
squat day
5 minute warm up on the elliptical
bar warm up
135x5
185x5
225x5
275x5
290x5
310x6
squat to a box
185x3x6, 30 second rest in between sets
laying ham curls
70x10
85x10
100x10
standing calf raises
130x12x3
it was nice to get back to some heavy lifting. i am attempting to do a modified 5/3/1 for the next meet, i will cycle through 3 times before the meet trying to increase my max with every 4 week cycle. i finally feel my form is good to go on the squat for where i am at with my strength. i also laid next next to my bed for 10 min and tried to do as many crunches as i could, i looked like a beached whale gasping for air, sadness :'(
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bench day
warm up
bar, 95, 135x5
185x5
235x5
250x5
265x6
CG bench
155x10
155x8x2
DB behind the neck extensions
80x10
90x10
100x8
tri cep push downs
3 sets of 10
so all is well. i skipped cardio yesterday because legs were still super sore from the day before. it makes me think i have been taking it easy with the training making huge jumps in weight just to really only work on the last set. so hopefully this pays off in the end.
-
epic failage of picking shit up off the ground
dead lift
135x8
225x6
325x5
345x5
370x1, what a fail this was
SLDL DBs
80'sx8x3
6 sets of pull down, 3 under 3 over for 8-10 reps
man i thought i would get 5+ reps out of the 370 but my legs are still fried form squats. i spent 5 minutes getting myself ready for it, which i never break for that long. then i got there pulled it up pretty fast consider how things were going so far, but then left leg buckled a bit, so then i just didn't want to push it too far. maybe i will cut down the box squats this week and see if my legs will heal faster. it kind of threw my whole work out off. my diet has sucked all week. i finally went shopping today, so i am thinking about resulting to a tupperware life style for a few weeks.
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presses (saturday)
speed bench
warm up bar, 95, 135
155x3x4
incline press
135x8
155x8
185x8
shoulder press
95x10
115x8
135x8
tri cep press down
3x10
DB curls
30x10
40x10
50x8
BB curls
65x10
75x10
85x8
took some singles on the dead lift
work on some speed on the bench. other than that it was a pretty decent workout. i worked on my dead lift as well. i think i got it now.
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Sunday - swimming with the kid
Monday - hours in the car to buy a dog
Tuesday - Squats
bar warm up
135x8
185x6
225x5
285x3
305x3
330x4
squat to a box
185x3x3
laying ham curls
90x10
100x10
110x8
super set
leg raises and calf raises (130) 3 sets
still working on my squat form. but everything is still going well. i am breaking parallel with every squat hams touching calves for the most part.
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bench day
warm up
bar, 95, 135
185x5
245x3
265x3
280x4
cg bench
155x10x3
skull crushers
55x10
75x8
95x8
floor presses, unknown reps
135, 185, 225
well i didn't even feel like working out and it turned out pretty good. i was supposed to do 3 of the 280 and i got 4 so that is pretty cool. diet sucks still but i guess i am just going to slowly lose the weight and maybe next year i will compete at the 198 class.
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Gotta love it when you go in and feel like crap but you somehow push through. Way to keep at it bro! Weight loss and strength training are two things that should never have been paired IMO. ;D
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Gotta love it when you go in and feel like crap but you somehow push through. Way to keep at it bro! Weight loss and strength training are two things that should never have been paired IMO. ;D
it felt good and gave me good vibes for todays workout. agreed on the dieting. i just want to make sure i make the 220. on deload weeks i will focus on cardio and the lighter lifts. then after the next meet i will spend the month "body building" and setting up a game for next year!
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dead lift
warm up
bar, 135, 225
275x4
335x3
365x3
390x4
SLDL
135x10
155x10
185x10
shrugs
225x8
275x8
325x8
sets of lat pulldowns 10 reps
well i made up for last week's disaster of a work out. i think i finally worked out the basic form for dead lifts. my lower back was not as tight today as usual and i pulled more weight. i am pulling at about a 1 inch deficit and the bar i am using is thicker so hopefully that will pay off come contest time.
diet still = shit, but its a bit less stinky today ;D
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squat day
squats
bar
135x8
225x7
275x5
310x3
345x3
box squats
185x3x6
laying ham curls
100x10
110x10
120x6
standing calf raise supersetted w/leg raises, 3 sets
this was a pretty decent workout. my squats are steadly improving. i think i will be around the 380-400 marker for the next meet!
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i think i will be around the 380-400 marker for the next meet!
Not bad at all!
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Not bad at all!
for my body weight, not too great either but there is always next year!
thanks though!
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cardio
10 minutes on the elliptical
5 minutes on the stairs, realized i hate the stairs
15 minuets on the treadmill
5 minutes on the elliptical
i spent 45 minutes in the pool with my daughter too, and i am sure chasing her while making monster noises and sucking in the gut the whole time did something for fat loss!
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I think an hour or two playing around in the pool is probably the best cardio ever invented.
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I think an hour or two playing around in the pool is probably the best cardio ever invented.
damn it my 45 minutes was not sufficient >:( ;D
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bench
bench
warm up - bar, 95, 135
185x5
235x5
265x3
295x3
CG bench
155x10x3
DB extensions behind the head
80x10
90x8
100x7
shrugs
225x8
275x8
325x6
DB curls with 15lbs rear laterals
45x8
50x8
55x8
i got a lift and a spot on the 295, but the hand off through off my set up but i still grinded the 295 out, but i felt like i had more in me but i was real lose so i racked it. diet is getting better again!
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elliptical - 25 minutes
treadmill - 15 minutes
ab work
:'(
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2 dat late dead lift day
warm up bar, 135, 225
335x5
365x3
410 miss
410x1
SLDL
185x8
205x7
225x8
lat pull downs
3 sets of 10
bench
155x3x3, all paused on the bottom
shoulder press
95, 115, 135x8
well i missed the gym 2 days in a row and i drank last night and it showed. i could not get into the groove at all, well its a deload week next week so hopefully this doesn't throw my schedule out of order.
i threw some bench in there for fun because my work out wasn't going all that great!
i will weight myself again next week but my waist is down an inch!
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waist is down an inch!
Any chance you might make 198 by your next meet? It sounds like the diet is going well for ya.
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elliptical - 25 minutes
treadmill - 15 minutes
ab work
:'(
LOL! Good times! ;D
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Any chance you might make 198 by your next meet? It sounds like the diet is going well for ya.
i am trying not to focus too much energy on it. i will get down to what i get down to for the meet in novmberish. next year i will put more thought into getting into the 198 class, but i am hoping to be at least in the 2-teens, maybe even in the low 200's. how is your progress going?
LOL! Good times! ;D
no, not really, as i have indicated by the crying smiley >:(........................ ............. ;D
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deload week
squats
bar warm up
135 warm up
185x5
215x5
235x5
255x5
135x10
15 minutes of cardio
i ran out of time today but i didn't want to throw my week off, so i squeezed a work out any who. went ok but i wish i had more time.
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dead load bench
warm up on the incline
bar
95x10
135x10
flat
185x5
205x5
225x8
skull crusher super setted with curls of the same weight
55x10
75x10
95x10
15 minutes on the elliptical. i had to wait so long for the bench it cut into my cardio.
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how is your progress going?
I think you said it best with................. :'( ;D
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I think you said it best with................. :'( ;D
as long as your consistent!
-
7 rounds of tabata on the elliptical
15 minutes of the treadmill
some ab work
still fat >:(
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work out
dead lift
135x8
225x8
275x5
295x5
315x5
bench for speed
155x3x5
185x1
205x1
225x1
245x1
265x1
shoulder press
95x10
115x8
135x8
155x4
time to get ready for a wedding!
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time to get ready for a wedding!
:'(
-
:'(
not mine ;D
i already did that :'(
but things are great 5 years in, so i figure in a year or 2 she will get tired of my antics or my fatness and leave me so that always exciting!
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squats
squats
no bar stretches
bar warm up
135x5, paused at the bottom
225x5
275x5
295x5
315x6
laying down ham curl
100x10
110x10
120x7
seated calf raises
45x10
90x7
90x8
ab work
well i had a weekend of drinking and debauchery so i did not weigh my self. i will weigh myself this weekend. the gym was closed on monday. i hit all the reps at 315 pretty deep, so i happy for once. i laid off the the box squats this week because i am trying to lighten the load on leg day to see if it will help with my back day, so i shall see.
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bench day
bar warm up
95x10
135x?
185x5
235x5
250x5
265x7, rep PR!
CG bench
175x8
175x7
175x6
DB tricep extensions
80x8
90x7
100x8
shrugs, from the floor because someone was curling with the bar and 2-2.5 lbs plates >:(
135x10
225x10
275x8
325x8
rear lateral supersetted with 50lbs DB curls
10x10
15x8
15x8
i am stoked i hit the 265x7!
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265x7!
:)
-
:)
thanks! hows your bench coming along?
-
cardio
tabata light, i lowered the resistance so i could get all 8 rounds :-\
15 minutes of some vigorous walking on the treadmill
4 sets of leg raises
towel thrown in
still fat
-
vigorous walking
;D
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thanks! hows your bench coming along?
I guess ok. I still can't quite get 300 though. I had an epic meltdown a few days ago but Zack talked me off the ledge (by calling me lazy :)) and I've spent a few days recouping so I'll be ready to go heavy again Monday.
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;D
someone has to do it!I guess ok. I still can't quite get 300 though. I had an epic meltdown a few days ago but Zack talked me off the ledge (by calling me lazy :)) and I've spent a few days recouping so I'll be ready to go heavy again Monday.
i don't think it is laziness he was talking about. just training smarter! now my log is a log of a lazy man!
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someone has to do it!
i don't think it is laziness he was talking about. just training smarter!
Bingo.
-
dead lift
135x10
225x8
275x3
325x5
350x5
370x6 or 7
SLDL
185x8
205x7
225x6
under hand pulls down
5 sets of various weights and reps
overhand pull downs
110x8
150x8
190x6
DB bicep curls
40x8
50x6
50x4 - 40x4 - 30x4
deadlift went great considering the lack of sleep and getting off of a 12 hours night shift. after the SLDL i could not bare to do bent rows, i was beat!
still no sleep ???
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considering the lack of sleep and getting off of a 12 hours night shift.
Did you do all that AFTER you worked all night??? :o
Good deadlifts and damn good SLDL's!
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dead lift
135x10
225x8
275x3
325x5
350x5
370x6 or 7
11thhour is a powerful man that's probably lying about that 7th rep...
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11thhour is a powerful man that's probably lying about that 7th rep...
;D ;D ;D He did say "or."
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Did you do all that AFTER you worked all night??? :o
Good deadlifts and damn good SLDL's!
thanks man!
11thhour is a powerful man that's probably lying about that 7th rep...
11venthhour is fat guy with belly leverage that doesn't know how to count and is probably lying about the 7th rep ;D
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squats
bar warm up
135x8
185x5
235x3
295x3
310x3
330x5
laying ham curl
110x8
120x8
130x6
standing cal raises
130x10
150x0
170x10
today went great. i felt good, and slept!
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bench
bar warm up
95x10
135x8
185x5
225x5
245x3
265x3
285x5
floor press
135x5
155x5
175x5
195x5
215x4
DB tricep extensions
80x8
90x8
100x6
shrugs
135x10
225x8
315x8
365x4 - 315x4 - 225x4 - 135x6 (strip set)
DB rear lateral
15x10
20x8
25x8
DB curls
30x8
40x8
50x8
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DB tricep extensions
80x8
90x8
100x6
:o :o :o :o :o
Did you mean barbell extensions? Or do you use one dumbell with two hands?
bar warm up
95x10
135x8
185x5
225x5
245x3
265x3
285x5
Strong benching! I went back and looked at your training and you've gotten quite a bit stronger just since March. How much do you weigh now?
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Did you mean barbell extensions? Or do you use one dumbell with two hands?
DB held with 2 hands. i don't know if i have good leverage for tricep workouts or what but i always been pretty strong at extension type tricep workout, but my tris even when i focused wholly on bodybuilding they looked small, my arms in general are small for my build :'(
Strong benching! I went back and looked at your training and you've gotten quite a bit stronger just since March. How much do you weigh now?
thanks man. benching has always been my strong suit. i was able to bench 315 at lighter body weights. i think i may have done it at 185 before, and i used to bench 295x4-8 at 195.
currently i am not to sure what i weigh. the last time i weighed myself i was down to 220 clothed, and when i weighed myself in my boxers i was 224. after my next deload week i will weigh myself again and tighten up my diet again.
i will hit the dead lifts in the morning after my shift is done, arg.
-
dead lift
barx?
135x?
225x5
315x5
345x3
365x3
390x5
SLDL
185x8
205x7
225x8
pull down, under hand grip
3x10
i redeemed myself on deadlifts this week! i even messed on my 4th rep and leaned back too far and had to over correct my form, but i stuck it out for another rep. i used the bar to get into the groove and really seemed to work this time.
but overall i am still fat >:(
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Squat day
Bar warm up
135x8
185x5
225x5
275x5
315x3
355x4, this was my last max out weight! ;D
Box squats
185x5x3, I got tired and quit :P
Ham curls
100x8
110x8
120x8
Calf raises with weights!
well i think i have my groove in the squat now! i will bump up my hypothetical max and raise all the weight for the next week cycle. i am looking forward to a deload week next week, but i have to get out this week first!
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cardio
20 minutes treadmill
10 minutes elliptical
various ab and lower back workouts
-
fixed
cardio
20 minutes treadmill
10 minutes elliptical
various ab and lower back workouts
Still fat. >:(
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fixed
thanks! ;D >:( :'(
-
bench
bar x warm up
95x10
135x5
185x5
235x5
265x3
300x3
CG bench
155x8
175x8
195x7
DB behind the head extensions
80x8
90x8
100x7
pull downs to the upper chest
3x10
DB rear lateral flys
15x10x3
i wasn't feeling particular strong today. no matter how i gripped the bar it just didn't feel right. it still turned out ok. i was hoping for 4 at 300 but i will settle for 3. again next week deload week and i can not wait to takle it a bit easier in the gym!
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smeh day
shoulder press to the chin
45x8
65x8
85x8
105x8
125x8
145x5
165x4
DB side laterals
12.5x12
15x12
20x12
front raises
55x12x3
6 rounds of pretend tabata
well i did not want to do cardio at all, fat people usually don't. so i decided to hit a quick somewhat light shoulder day. it was a what ever kind of day. :-\ ::)
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well i did not want to do cardio at all, fat people usually don't.
LMFAO!! ;D
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dead lift?
bar warm up
135x5
185x5
225x5
275x3
335x5
375x3
415x3
lat pull downs
2x10
DB rows
50'sx8
man i was not motivated to be there today. i had to wait for the rack to lift. so i warmed up on the floor which like a 3-4 deficit so thats why i did so many warm ups. i was starting to into it. i did 2 reps of the 415 and i though man i am going to get like 5 of these, the i did the 3rd one and it let all the steam out. i could not even focus afterwards.
smeh diet is starting to get back on track, but its the weekend, fail time baby!
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bench - deload week
bench
95x10
135x10
155x5
175x5
195x5
215x5
235x5
incline
135x8
155x8
175x7 :-\
cable crossovers
2x10
last set was a strip set
elliptical
12 minutes
well i felt weak today. good things its a deload week. i think i am going to do a BB type workout for the week. i wanted to do nothing but plate loaded machine but they all being used! diet is going pretty good.
i am starving actually, i just hope sally struthers gets here in time :'(
i will up the carbs a bit more next week when i get back into heavier training.
me = trying to play catch up
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back
bent rows
135x10
155x10
185x10
pull down, underhand
120x10 reps
150x8 reps
180x4, 160x4, 130x3, 100x4
rows
90x10
120x10
150x10
some ergo dynamic pull down machine
150x8x3
DB curls
40x8
45x8
50x6
rack pulls, for speed?
135x5
225x5
275x3
315x3
just a light and fast paced back day. my diet kind of fell apart due to business during the day and work at night so i am kinda burning the candle at both ends, arg. well my will is not broken, i have meals cooked for the night and i am going to try and get some sleep now!
well after i look at some men in thongs on the GandO board, no homo!
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Hang in there with the diet. Mine has suffered a bit lately too. It happens. Getting back into the cycle is hard though.
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Hang in there with the diet. Mine has suffered a bit lately too. It happens. Getting back into the cycle is hard though.
well i remedied that, i just went out and got myself a sinus infection and lost 5lbs over the weekend. and now while i am not up to eating as much i am going to start my diet!
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first day back in the gym since the last time day after being sick:
bench:
95x8
135x8
155x3
175x3
195x3
225x3
245x3
265x3
285x3
shoulder press
95x5, standing to the clavicle
115x5, same as above
135x8, seated to the chin from here on out
155x6
175x4
DB behind the head extensions
70x8
85x8
100x8
plate loaded bench machine
45 a side x 8
70 a side x 8
90 a side x 8
115 a side x 8
all reps were paused on the bottom
well it wasn't bad for the first day back and i am not completely over my sinus thingy. hopefully they will realease the date for the comp sometime this week so i can put together a schedule for the MD state meet.
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another whatever day on Saturday:
CG bench
worked up to 215x6
pressdowns
worked up to 110x10
DB curls
worked up to the 60'sX5
dead lift
worked up to 365X3
well my kid ended up getting sick as well. so i spent the week staying home with her and recovering myself. i think i have my meal timing set and protein in take adjusted. my diet is looking a bit better and i actually have a plan. tomorrow when i wake up i am going to weigh myself and take some pics, i haven't decided if i will post them yet but maybe. then i will do this weekly no matter what is going on.
today i walked around DC for like 4 hours with the family, so everyone is feeling well, so it will be business as usual this week in the gym!
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squats
bar warm up
135x8
185x6
225x5
275x5
325x5
box squats parallel
135x3
155x3
175x3
195x3
215x3
12.5 minutes cardio
i was a little off today but its my first real day back since being sick. i was a little high on the 5th rep at 325. i working my way through my diet now. i have the meal timing and protein down but i am working on the last meal of the day and making sure i have enough calories to keep me from clearing the cabinets when i get off of work in the morning.
BW=227 w/41'waist
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cardio
20 minutes treadmill
20 minutes elliptical
borderline obese >:(
-
bench
bar warm up
95x8
135x8
175x5
215x5
245x5
275x4 + 1 spotted
CG bench
135x8
155x8
175x8
tri cep push downs
2 sets of 8
3 set was a strip down set
shrug super setted with 15lbs rear lateral DB flies
135x8 + flies
185x8 + flies
225x12 + flies
everything was heavy today. i could not get into the right spot. i am not sure if its the diet or because my legs are fried. so i missed 275 for 5 i got 4, but i had to be spotted for the 5th.
-
dead lift
bar, just to get the movement going
135x8
225x8
275x5
325x5
375x5
pull downs
3 sets, 12, 10, 8
DB curls
30'sx8
40'sx8
50'sx6
SLDL
135x8
155x8
175x8
i have a had a crazy week at work. no sleep, diet is all screwy! oh well i did not fall to far from course though. i felt like i had more in me for the dead lift but i tweaked my lower back so i stopped at 5. this is why i switched things around a bit.
the meet i have been training for may be on the 19th of december, which i may have to work. so i am now unsure whether i will be able to do it at all now >:( well i will train for it regardless. i will stick with the 5/3/1esq training till then. if not i will do the same meet as i did earlier this year, i think in february.
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bench DE
135 warm up 2 sets of 10
CG for speed
135x3
155x3
175x3
reg bench
175x3
195x3
225x3
245x2
265x1
DB extension
80x8
90x8
100x8
tri cep pushdowns
3x10
DB lateral raises
15lbsx10 for 3 sets
up right rows
65x10x3
i just threw something together before i went home this morning. i am about to go to the gym now again for squats.
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squats:
bar warm up
135x8
185x8
225x5
265x3
305x3
345x2 + a fail
box squats, i lowered it this week
135x3
155x3
175x3
195x3
ham curls
95x10x3
well i failed my first squats in a while. i had the safety bar in and actually remember the collars so i went for it even though i wasn't sure about it. on the 2 rep at 345 i went up and lost my balance on top. i think half way up i am considerably stronger than i am coming out of the hole. so i have to work on some more on pushing out of the hole, so that is why i took the box squats a bit lower this week. i forgot to weigh myself but i will tomorrow before i eat to see where i am for the week.
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cardio
30 minutes of the elliptical, keeping it at 120 bpm
light lat pulldown
some light DB curls
i got bored as shit doing cardio. i am trying to keep it easy because i fried my leg last week, so i am trying to gradually bring in the more intense walking!
i can kind of see where abs might be on my body, still fat though >:(
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bench
warm up on the plate loaded machine
135x8
185x8
225x3
255x3
290x3
CG bench
135x10
155x10
175x6
skull crushers
45x10
55x10
75x8
DB side laterals
10'sx12
12.5'sx12
15'sx12
camered bar curls
25 a sidex8x3
i missed yesterday because i just did not feel well at all, but i feel much better today. i got stuck a bit on the 290 on the 3rd rep, and the guy spotting me just put his fingers on it but i pushed through. i am doing well with my diet, but i have been having bouts with not being hunger at all, i think because i am not all the way better yet.
-
deadlift
135x6
225x5
275x5
325x3
355x3
400x1 :-\
DB SLDL
60'sx8
75'sx8
90'sx6
3 sets of lat pulldowns underhand grip
i felt weak going in today, so when 400 came around i was not feeling it. i got 1 but if i really wanted to i could have grinded one more but i did not have it in me.
man this being sick on and off for the last couple weeks have really put a dampening on my training. so i am going to train for the december 19th wether i do the meet or not, i will just use the date as my goal date. then i will enjoy the holidays and get back into in the new year. i feel healthy but just worn out!
bw-227 >:(
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squats
warm ups (i was just warming up with what ever the guy i was sharing the rack with had on) 3 sets
275x5x3
box squats
175x3
185x3x4
leg extensions
100x10x3
laying leg curls
90x10x3
so the meet was finally posted today, so if i can work my schedule around it i will do it but i want to see how they have things set up first.
this is week 1 of my prep. 70% for 5 reps and 3 sets, and i will go on feel for the accessory workouts. today was the best i felt in the gym in 2 weeks so i am finally feeling better!
i am going for 3500-3600 calories a day now. roughly 500 a meal, with the exception of breakfast, and then i will have a post workout carb drink, and a small snack before bed.
so now i have a better plan i just have to stick to it!
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bench day
bench:
95x10
135x10
135x10
165x5
195x5
225x5x3 (70%)
CG bench
155x8
185x8
205x8
DB extensions
100x8x3
shrugs
135x10
185x10
225x10
all in all good day. i noshed before bed last night but other than that diet going ok.
-
30 minute of gun loading curling action
15 minutes of intense cardio
still being fat.......priceless >:(
-
dead lift
135x8
185x5
225x5
275x5
315x5x3 (70%)
bent rows
135x10
155x10
175x8
cable back exercises
over hand pull down x 10
row x 10
under hand pull down x 10
row grip on pull down x 10
back extension
BWx10x3
well i am 2 days behind on my schedule but other than that my 70% training week went well. the diet is every where right now but i still feel positive about everything!
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DE bench day
warm up 135
CG
135x3
145x3
155x3
165x3
reg
175x3
185x3
195x3
205x3
sated shoulder press
95x8
115x8
135x8
skull crusher super setted with CG press rep out
65x10
75x10
85x8
tri cep press down
4 sets of 10
DB side laterals
20x12
25x12
30x12
Db rear laterals super setted with front raises
10x12
15x12
20x10
i am about 2 days behind schedule right now but i will make it up this week. diet is fine, just got to stick to it, damn you halloween!
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squat day
squats
bar warm up
135x8
185x5
225x5
275x5 (70%)
295x5x2(75%)
front squats
135x8x3
laying ham curls
90x10
100x10
110x10
seated calf raises, super setted w/BW calf raises
45x10
70x10
90x10
decent day. i have been doing ok with my diet again, well at least i have been staying schedule, but i still have some cleaning up to do!
-
You seem like you do a lot of bodybuilding work for a powerlifting cycle. Are you trying to add weight prior to the meet?
-
how so?
let me know, i am all ears. not trying to gain anything but strength. if it seems like i do not know what i am doing, its because i do not know what i am doing.
i spent majority of my weight training life doing a BB routine, so its my default.
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bench
95xwarm up
135x10
185x5
225x5
240x5x2
DB floor press
55x8
70x8
85x8
BB floor press (i couldn't get the 100's in place)
225x5
shrugs
225x8x3
dip machine
150x8
165x8x2
ok now i am caught up and beat! tomorrow cardio for certain!
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how so?
let me know, i am all ears. not trying to gain anything but strength. if it seems like i do not know what i am doing, its because i do not know what i am doing.
i spent majority of my weight training life doing a BB routine, so its my default.
I would just cut out the stuff like leg extensions, leg curls and a lot of the more "aesthetics"-type lifts and think of your training like this:
You have the 3 powerlifts - bench/squat/deadlift. Now think of your training in terms of "is this going to make me stronger at one of those lifts?" If not then it's probably not necessary - i.e. leg extensions might help with lower leg size but they're probably not going to add pounds to your squat like weighted lunges, step-ups, front squats, stiff-leg deadlifts, etc. would.
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I use leg extensions because they help my knees, but would not use them otherwise.
-
I use leg extensions because they help my knees, but would not use them otherwise.
True. There are better alternatives if you have the setup for it, like TKE's, backward sled dragging, and stuff like that, but if you don't have bands or a sled then they help keep the knees healthy.
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I would just cut out the stuff like leg extensions, leg curls and a lot of the more "aesthetics"-type lifts and think of your training like this:
You have the 3 powerlifts - bench/squat/deadlift. Now think of your training in terms of "is this going to make me stronger at one of those lifts?" If not then it's probably not necessary - i.e. leg extensions might help with lower leg size but they're probably not going to add pounds to your squat like weighted lunges, step-ups, front squats, stiff-leg deadlifts, etc. would.
cool! since i have been at it i have done the ham curls to improve ham strength without wearing out my quads. i just did the leg extensions that day because i still felt like doing them.
i usually do the ham curls after squats, and then i either do box squats or recently i did front squats. hams are a weak point (always have been), do you think just doing those 2 motions would be enough? what would you suggest?
i will look into it before my next leg training
any advice is good advice!
thanks
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True. There are better alternatives if you have the setup for it, like TKE's, backward sled dragging, and stuff like that, but if you don't have bands or a sled then they help keep the knees healthy.
there is nothing at the gym i work out at, and no room for me to bring my own stuff. i may able to do step ups, but after 2 squatting movements my quads are fried but hams could still use the work though.
i work out at the Y, yippie!
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dead lift day
bar warm up
135x8
225x8
275x5
315x5
335x5x2(75%)
SLDL
135x10x3
underhand lat pull downs
3sets of 10
i have to work on keeping form tight for all reps. i am getting good at the first of the set and the last but i think i am trying to focus on getting it done vs doing it right each time.
i will do some cardio and abs in the morning.
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there is nothing at the gym i work out at, and no room for me to bring my own stuff. i may able to do step ups, but after 2 squatting movements my quads are fried but hams could still use the work though.
i work out at the Y, yippie!
You may want to do a modified glute-ham raise. You just need to find a bar thats low enough to hook your heels under in your gym. You can use an oly bar and some kind of padding (rolled up towel or stretch pad). You wont be able to get full range without assistance from your arms but that is to be expected. Play around with it, its a bitch! ;D
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You may want to do a modified glute-ham raise. You just need to find a bar thats low enough to hook your heels under in your gym. You can use an oly bar and some kind of padding (rolled up towel or stretch pad). You wont be able to get full range without assistance from your arms but that is to be expected. Play around with it, its a bitch! ;D
sweet i will google it tonight!
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You may want to do a modified glute-ham raise. You just need to find a bar thats low enough to hook your heels under in your gym. You can use an oly bar and some kind of padding (rolled up towel or stretch pad). You wont be able to get full range without assistance from your arms but that is to be expected. Play around with it, its a bitch! ;D
x2. Do you have access to a 45-degree back raise/hyperextension bench?
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actually i do.
i do BW extensions on it from time to time.
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actually i do.
i do BW extensions on it from time to time.
You can improvise a glute/ham raise and a reverse hyperextension off of a 45-degree back raise bench:
Improvised GHR:
Improvised reverse hyper:
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You can improvise a glute/ham raise and a reverse hyperextension off of a 45-degree back raise bench:
Improvised GHR:
Improvised reverse hyper:
[youtubehttp://www.youtube.com/watch?v=-h2ihYpWqwU[/youtube]
thanks man, this afternoon when i wake up i will be doing legs so its perfect timing! i will definitely give it a go!
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bench DE day
incline press
95x8
135x8
155x8
175x8
195x8
standing shoulder press
65x8
95x8
115x8
135x8
DB side laterals
15x12
20x12
25x12
DB tricep extensions
80x8
90x10
100x10
cable tri cep extension
3sets of 10
curls for shits and giggles
well i am finally all caught up, the diet sucks, same old shit i guess.
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squat day
squats
bar warm up
135x8
185x8
225x8
245x5
275x5 (70%)
305x5 (80%)
box squats
135x10
155x10
175x8
ham curls
90x8
100x8
110x8
hanging leg raises
4 sets of ugly ass reps
So next week i start a modified 5/3/1 for my prep. i also tried the glute ham raise and reverse hypers that zach suggested and they will take somegetting used to but they will be apart of my leg routine definitely. i actually opted for a wider grip and i feel as though i had more control over the bar this way, so yippie. diet is what is :'( >:( ;D
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bench day
bench
135x8x2
165x8
195x8
225x5
255x5 (80%)
CG
135x10
155x10
175x8
rack press
worked up to 265x3 about 2-4 inches above the chest
tricep push down
3 sets of 10
DB curls
i am tired :-\
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DO IT!!
-
DO IT!!
DO WHAT!
the meet, i think i am going to end up doing it. as i am prepping for it essentially. i will know after thanksgiving for sure.
-
Friday
40 minutes of mind numbing cardio
stretching
Saturday
deadlifts
135x8
185x8
225x5
275x5
315x5, felt great up to here
355x5, i leaned too far in and i tweaked my back
SLDL
135x8
155x8
175x5, my back was too sore to continue
underhand lat pull downs
3 sets of 8
3 sets of back extensions at BW
3 sets of reverse hyper w/10lbs DB, trying to learn the motion
still trying to find my groove with the deadlift. i leaned too far in on rep 3 and tweaked my back a bit but i am fine, i just thought i would get more than 5. oh well next week starts the count down. i will do these weeks in a 5/3/1 fashion. diet is whatever at this point. i am down to 220 again but i am getting bored of counting calories, so i am just going to do moderate cardio daily >:(
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10 minutes of ab work
10 minutes of jump rope
how pathetic was this?!
well i have decided that lack of ab strength, flexibility, and conditioning may be some or all of my main problems! i am going to start doing more real cardio and screw if it makes my legs sore all week or not and more ab work.
oh yeah, still fat >:(
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squat day
bar warm up
135x8
185x8
225x6
245x5
290x5
325x6 :)
front squat somewhat fast
135x8
155x8
175x6, gassed
ham curls
90x10
105x10
120x10
back extension
bwx10x3
knee raises
3 sets
not a bad day, 325 for 6 is a PR. all deep! best workout in a couple weeks.
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bench day
bench
95xwarm up
135 fora handful
185x8
215x5
245x5
275x5.78 i got a little spot close to lock out
CG bench
155x5
175x5
195x5
215x5
incline bench
135x5
155x5
175x5
195x5, my pushin' bones were wore out at this point
DB tri cep extension
100x8x3
tricep push downs
3 sets of 20ish
i almost got the 275 for the 6th rep but i got gassed. i think my legs were pretty sore and every time my legs are sore i feel it in my set up. i think i have lost weight because i just have not felt like eating lately, i will find out this weekend.
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dead lift day
dead lift
bar warm up
135x8
185x5
225x5
290x5
335x5
380x3 arg >:(
lat pull downs
3 sets of 10
bw back extensions
3 sets
rack pulls
135x5
225x5
275x5
315x5x2
well i tweaked my back again on 335. but i think i figure out some form failures. i am going too wide for conventional and i lean forward on certain reps getting too lose. so i am going to work on staying tighter and my stance width this coming week.
-
squat day
squats
bar warm up
135x8
185x8
225x5
275x3
305x3
345x4
box squats, trying to be explosive :-\ ::)
135x3
155x3
175x3
195x3
215x3
235x3
seated ham curls
75x8
115x8
155x5
calf raises
sets for reps
squats went well today. i was able to stay super tight. i was going or 5 but i felt the fail would be strong with that rep so i wanted to end on a good note so i did a BB quarter rep.
every has been telling me i look like i have lost weight. so i will keep it at that for now.
-
bench day
bench
135x8
155x8
185x5
225x3
255x3
290x4
CG bench
185x5
205x5
225x5
245x4
incline bench
155x5
175x5
195x5
DB tri cep extensions
100x8x3
lat pulldown to the chest
3sets of 10
DB curls for fun!
i had bit of a longer work out because its my last day in until friday. today's workout went very well, i felt beat but i guess i must have felt strong. i got gassed out but the 3rd set of inclines so i just stopped there.
happy turkey day to the dedicated getbig warriors that will continue on even with the holiday!
-
deadlift, friday
dead lift
bar warm up
135x8
185x8
225x5
275x5
315x3
355x3
400x1, missed the first one
bent rows
135x8
155x8
175x8
underhand pulldowns
150x10x3
DOH SLDL, trying to them fast
135x5
185x5
235x5
285x3
well i found out some other news about my gym i hate now. the plates are new and are coated in rubber so they weigh more than what is labeled and their olympic bars weighs 50 instead of 45. so now i am puling more weight than i want to and pulling from a half inch deficit. so this is another dagger in my dead lift program. since i tweaked my back pretty good a couple months a ago i never really maxed out here so my other lifts have not been effected as much. i weighed my plates after my dead lift, after some guy told me that i just made a pretty good pull at about 435, so i weighed everything and it was about 425 in weight!
so good news is that i am closer to a 400 squat than i thought and my bench has gotten better than i thought, but my dead lift has suffered. so i am going to max out on the dead lift next week at my gym to see where i am at here (a heavy 2-3). then on the 19th i will max out in a real gym to see where i am at for the new year.
-
DE day
bench for speed
warm up
145x3
165x3
185x3
205x3
225x3
OHP
65x5
95x5
115x5
135x5
155x4
DB side laterals
15x10
20x10
25x10
30x10
DB tri cep extensions
100x10x3
BW dips
3 sets
camered bar curls
75x8
95x8
115x8
DB curls
30x8
40x8
55x6
30xrep out
the benches were done with a pause at the top but as hard as i could go. OHP/military press went better than last time, i want to break 200 before the end of the year.
-
squat day
squats
135 warm up
185x8
225x7
275x5
315x3
365x2 - 95%
slightly above parallel squats to the bench, trying to be "explosive"
135x3
185x3
225x3
275x3
so i finally brought the camera to the gym to video my squats and of course i picked a bad angle. it looks a little high, but i can not tell because my gut and my baggie shorts and the leaning forward is getting in the way. but the guy next to me lifting said that i went below parallel.
since i am now not doing the meet this month because of work, i am goin to my buddies gym where they have real plates and i am going to max out for the new year. i am going to do the navy meet again though. so i will have vacation time to use so i will definitely be able to do it.
-
where are you from? Since you aren't doing the December meet you should do the january meet!
It looks like you tweak your back often, do you think it is becasue of the weights or your pull? Have you considered changing to Sumo? I think it takes a lot of stress off the lower back.
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where are you from? Since you aren't doing the December meet you should do the january meet!
It looks like you tweak your back often, do you think it is becasue of the weights or your pull? Have you considered changing to Sumo? I think it takes a lot of stress off the lower back.
baltimore md, the home homicide! i think the navy meet i did earlier this year is in february, so i am doing that one. since it will be a new year i will have vacation days so work will not be a hang up this time!
the back thing is trying to acclimate to the new gym. the weights themselves are smaller so i am pulling form a deficit. and i am trying to improve my form as well. at the start point i realized my shoulders are in front of the bar. so i have corrected that. i may start dead lifting at another local gym if my friend can get me in for free so hopefully the odd weights at the Y will not be an issue anymore!
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bench day
bench
bar warm up
95xwarm up
135xwarm up
185x8
225x5
265x3
305x2
cg bench
205x5
225x5
245x5
265x4
behind the head extensions
100x10x3
shrugs
135x5
225x5
275x5
315x5
bench went well today. i should have gone for a 3rd on the 305, but i went to go and rack it on the 2nd one and my spotter said he hadn't touched the bar yet so i went for a 3rd but i had already loosened up too much and it never went up! then on 265 for the close grips i must have slipped out of position because i hit the pegs on the 2nd and 3rd rep throwing me off a bit. all in all it was a great day for me.
diet is back on today, i know how many times have i had that in my log ::)
-
dead lift
worked up to a single at 405 ::)
bent rows
worked up 215x6
under hand pull downs
3 sets of 10
back extensions
leg raises
what a day. well this will be what i consider my max here at the Y until my situation changes. i want to see if i have gotten any better when i max out on the 19th (at another gym with real plates). just all around disappointing work out and to top it all off i am still fat >:( ;D
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I would look at what you have done one more time. I glanced through it and what I saw was that you haven't done any speed work in a long time (could be forever as far as I know). Nothing under 350, and with a 405 max you are just lifting too heavy, too often it seems. Are you using a program?
I will write a little review of the modified Coan program I used in my log, maybe you should try it? It actually ended up working VERY well for me and I have horrible DL mechanics.
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I would look at what you have done one more time. I glanced through it and what I saw was that you haven't done any speed work in a long time (could be forever as far as I know). Nothing under 350, and with a 405 max you are just lifting too heavy, too often it seems. Are you using a program?
I will write a little review of the modified Coan program I used in my log, maybe you should try it? It actually ended up working VERY well for me and I have horrible DL mechanics.
i never really thought about it, but i guess i do some sort of speed work for squats and bench why not dead lift, well that was an epic year long miss! thanks. i will definitely add it in.
i was using some what of a 5/3/1. originally i maxed out at 435 at my other gym right before i switched. so i used that max but i did not take in for the plates being smaller and pulling from a deficit all the time and the weights actually being off from what they are. then i tweaked my back pretty back so i laid off of focusing on it. so the 405 single is the somewhat max at the gym i am at now and will base my numbers off of it for here at this gym. i will just max out at other gym for now on to gauge where i am at for meets.
i will definitely look into your modified coan program. i tried it but it was a bit much for me at the time but i think i might be able to handle a modified version of it.
right now i am adjusting to the plates at my gym and working my form. but i will look into the caon program again.
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deload week
bench
warm up
135x3
155x3
175x3
195x3
215x3
225x3x2
cg bench
3 sets of 185 roughly around 8 reps
DB incline press
50's x 5
60's x 5
70's x 5
80's x 5
90's x 5
100's x 4
15 minutes of cardio
i was going for speed to day, well trying to be explosive at least. i wasn't really rep counting today except on the reg bench. i was going till it felt good but not pushing it too far. i will deload this week and take it easy next week as well and try and max out at my buddy's gym on the 19th since i am not able to do the meet.
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Tuesday's workout (done on wednesday morning)
squat/deadlift
squats
warm up
135x5
155x5
175x5
185x3
205x3
225x3
245x3, i slowed down here so i stopped
dead lift
warm up
185x3
205x3
225x3
245x3
265x3
275x3, this still went up fairly fast but i could feel i was getting worn out
leg raises
3 sets
BW back extensions
3 sets
Wednesday night
tri ceps
skull crushers
worked up to 115x6
behind the head DB extensions
3x10x100
tri cep pressdown
worked up to set of 6
10 minutes of cardio
just trying to take it easy this week. doing BB type workouts. the "speed" squats and dead lifts went well. i really felt like i was in my groove with the dead lift today. so maybe i have worked out some kinks in my form. i will see next week when i go a little heavier.
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Took some easy singles today.
bench
285
squat
335
dead lift
355
these are the numbers i worked up to. so i am going to do some speed work to set up for my mock meet next saturday. actually i did some cardio during the days i did not post. but my diet is good one day and bad the next. i should be right around 220 for next saturday :'(
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Ahem....
http://www.elitefts.com/documents/cut_max_weight_for_comp.htm (http://www.elitefts.com/documents/cut_max_weight_for_comp.htm)
;)
-
Ahem....
http://www.elitefts.com/documents/cut_max_weight_for_comp.htm (http://www.elitefts.com/documents/cut_max_weight_for_comp.htm)
;)
pretty cool article. looks like something you would have to do once or twice before getting it right.
what leagues have a 24 hour weigh in? i do not believe the USAPL, or at least in MD do!
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quick workout for speed
box squats
135 warm up no box
135x3
155x3
175x3
195x3
225x3x2
CG bench
135 reg grip warm up
135x3
155x3
175x3
195x3
215x3
225x3
dead lift from a 2 inch deficit
135 warm up
185x3
205x3
225x3
245x3
265x3
leg raises super setted with a super light weight squat press thingy
i just wanted to get some blood going today. if i don't lift for a week i feel still and not as strong. so i did some speed work today but with a twist in each movement. if i do anything else the rest of the week it will be light cardio.
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pretty cool article. looks like something you would have to do once or twice before getting it right.
what leagues have a 24 hour weigh in? i do not believe the USAPL, or at least in MD do!
I'm not sure. Just thought it may be helpful? I may use it for my next strongman comp so that I come in a class lighter. 8)
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I'm not sure. Just thought it may be helpful? I may use it for my next strongman comp so that I come in a class lighter. 8)
i did a half assed version of it and lost like 5 lbs, so i would say if you did it to the T it would definitely work out. if i ever have a 24 hour weigh in i am most definitely going to do this!
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i am going to do the same meet i did last year. i am just waiting on my vacation approval, even if it dose not get approved as long as they are lenient with the weigh time i will be able to do it!
first real day back
Week 1 70%: Squats
squats
bar warm up
135x8
185x8
225x8
275x8
275x6, gassed!
box squats (speed)
135, 155, 175, 195, 215x3
seated ham curls
70x12x3
leg raises
4 sets of rep out, 4th set no so pretty :-[
well i just found out about the meet so i was going to take this week off but i will begin my prep instead. so if there is any advice let me know!
i never did the mock meet with my buddy because of the snow here in MD that day, and then i went on vacation and got fatter!
on my lunch break tonight i will be doing a half hour of cardio and some stretching. so hopefully i can stick to that as well.
-
cardio
20 min elliptical
water
20 min tread mill
keep the heart right around 140.................. i was walking ;D
i am going to take the cardio more serious this time around. i will probably cut it out 2 weeks out.
-
missed new years eve because i was working
missed new years day because of the gyms limited hours that day
saturday
bench like work out
bench
bar warm up
95, 135, 185 x8
230x8
230x7, would have had 8 but i hit the peg on the way up
speed bench
CG
135, 155, 175x3
reg
175, 195, 215x3
DB should press
55x8
65x8
75x7
lat pull down pulled to the upper chest super setted with tri cep push down 3 sets
shrugs
worked up to 325x7
kind of a hodge podge work out today because i missed some days because of the holidays. all speed work was paused on the chest for at least a count of one.
-
sunday - dead lift
dead lift
bar warm up
135, 185, 225, 275x6-8
295x8x2
GMs
135x10x3
speed dead lifts
185, 205, 225, 245, 265(no so fast!)x3
underhand pull downs
3 sets of 8
DB curls
worked up to 60x5
i didn't think i would have time to go today but i did! the GM went well i will bump up the weight in the coming weeks. and i finally remember to do some speed work, all of it was done at a 2 inch deficit.
cardio tomorrow :'(
-
30 mins of cardio
some stretching
diet is going well.
-
bench
245x7 (75%)
CG bench
185x7
185x6
135x7
floor press
135x8
165x8
195x7
225x6
DB extensions
100x6-8x3
man it was crowded tonight. i will squat in the morning when i get off of work so i can be back on schedule. i wanted to squat tonight but there was actually people using the squat and for its intended purpose!
-
squats
squats
295x7(75%)
box squats
185x3x2
205x3x2
225x3x2
just a quick in the morning after work. i skipped cardio when i woke up because i am feeling a bit under the weather.
-
dead lift
315x7
speed dead lift
205x3x2
225x3x2
245x3x2, not so fast on the last set
GMs
135x8
155x8
175x8
lat pull downs
3sets of 8
the 315 was pretty easy. so now the initial 2 weeks of my prep is done. the next 4 weeks will be a little more intense. i have been doing a lot more reps in the warm up than i have in the past. but i am going to start cutting it down a bit and focus more on my main working set. i actually lost weight! i am down to 225. 5 more and i can make the weight class i don't want to be in. well one weight class at a time i suppose :-\
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saturday the 9th
DE bench
speed bench
135x10x2 warmup
155x3
175x3
195x3
215x3, slow
OHP
Worked up to 155x6
side laterals
4 sets
tri cep push down
1 set, my elbows were aching so i stopped
cardio 15 minutes
this was a smeh work out if there ever was one. i hadn't slept yet form work so i was beat and a little under the weather. legs when i get off in the morning!
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Tuesday AM (after work)
squat day
squats
warm ups
275x5(70%)
315x6(80%)
box squats for speed
185, 205, 225x3x2 6 total sets
seated ham curls
70x12x3
stretching
Tuesday night (after i slept)
elliptical 35 minutes
back extensions
ham raises
what a busy day! i need to bump my intensity up a bit though. i felt like i could have gotten more on the squats but i just didn't push myself. with that said all 6 reps were deep with no question!
cardio sucked.
-
Bench thursday morning
bench
warm up
205x5 (62%)
235x5(71%)
265x5 (80%)
CG Bench
155x8
175x8
195x8
rack press, unknown reps
185
205
225
tri cep push downs
4 sets of 12
everything is going well. i will not make the 198 class, but i will make the 220. last year i quite dieting when i was at 212 and i have not been that light since. so this time i am going to keep it coming and see how close to 200 i can get!
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Solid, consistent work. Nice!
-
Solid, consistent work. Nice!
Thanks man!
Tabbatta styly cardio 5 rounds on the elliptical
light curls - in the 12 rep range.
dead lift when i get off of work this morning. yay!
-
dead lift
warm up
275x5
305x5
335x6(80%)
at the top of the knee rack lock out for "explosiveness" ::)
225x3
275x3
315x3
365x3
405x3, no very explosive :-\
bent rows
135x10
155x10
175x7
lat pulldown
3 sets of 10
DB shrugs and rear lateral superset
just messing around really
i moved faster today than i usually do. so i threw some shrugs inat the end.
-
squat day
squats
warm up
255x5
295x5(75%)
335x5(85%)
box squats for speed
185x3x2
205x3x2
225x3x2, the 3rd rep in each of these were not too fast at all!
seated ham curls
70x12x3
tabbatta style cardio on the the elliptical, 6 rounds
worked hard, still fat, everything is pretty the same then.
DAMN YOU DIET! >:(
-
bench day
bench
warm ups
205x5
245x5(75%)
280x3(85%)
CG bench
155x8
175x7
195x5
floor press
135x5
185x5
225x5
275x2, what a fail that was!
DB tri cep extesion
100x8x3
super set lat pull down and tri cep rope extensions all light weight
man i must have over estimated my max. i fell super short on 280 today, i really grinded it out on the last rep.
-
dead lift day
deadlift
warm up
275x5
315x5
355x5
below the knee lock outs for explosiveness
135x3
185x3
225x3
275x3
315x3
365x3
405x0 :-\
cable rows
a bunch of sets
pretty decent day. i was upset that i didn't even get one with the 405 lock out but i was pretty beat. then i got kind of hell bent on doing the entire stack with the cable rows, which i did not do!
-
squats
warm up
275x3
315x3
355x3
front squats for speed
135x8
155x6
175x6
SLDL, i was trying to be explosive
135x5
185x5
235x5
285x5
today was good day. i thought i would get more with the 355 though. i got on the scale and i weighed 220. i am down 8 lbs since the monday after christmas. so i am still fat but i am not longer tittering on the edge of morbid obesity, just obesity >:( ;D
-
tuesday - i did not feel like doing 60 minutes of cardio today day
30 minutes bicep forearm training, nothing amazing
15 minutes 8 rounds of tabbatta
15 minutes moderate cardio - 120-130 BPM
i am just below 220, yay.
i am alomost to where was last year, which was still 20 lbs too much, no!
-
bench day
warm up
235x3
265x3
295x2
CG bench
worked up to 195x7
floor press with DB
worked up to the 70's for 10
man what a shitty bench day. the guy spotting me on my last set could not keep his hands off of the bar so it was ruining my bar path, then he tried to rack it after one. also i have been taking in less calories, and i am really feeling it this week. i will finish up with some tris in the morning. also i have missed my DE day 2 weeks in a row and i am thinking that is having it effect on my benching.
sadness >:(
-
dead lift day
warm up
295x3
335x3
375x7 :)
good morning
135x8
185x8
225x7
bent rows
135x8
185x5
225x8
under hand pull downs
3 sets
i was in the groove for deadlifting today. i could have gotten one more but i was winded, got to do more cardio!
-
DE day
bench for speed
warm up
CG
145x3
155x3
165x3
175x3
reg grip
175x3
185x3
195x3
205x3
225x1
245x1
265x1
shoulder press
worked up to 170x5
190x0 fail
side laterals
DB behind the head tri cep extensions
curls
i decided to push squats back a day because i have been missing my DE day for press work. i did get to work with some chains with the squat, and now i have to have some!
-
bench day
bench
warm up
225x5
245x1
265x1
285x1
305x1
325x1
345x0, fail - i got greedy!
CG bench
135x5
155x5
175x5
195x4
floor press
135x8
185x5
205x5
225x4
tri cep push downs
a bunch of sets
pull downs to the chest
3 sets
shrugs
i worked in with someone
i didn't feel particular strong today but i just kept going. i guess my hang up now is off the chest but the lock is strong. i just got another job so now i will not be able to compete on the 20th because i will be moving that weekend.
i think i will go and video my lifts hopefully.
-
squat - dead lift, yesterday
squat
worked up to 375 for 1
dead lift
worked up to 405x2
this week has been rough as far as getting in the gym so i did squat and dead lift in 1 day on the 95% wave week so it was a bit taxing. i got into bullshitting with someone about training for my last set and i lost all motivation for the dead lift. i did some interval training or at toyed around with it. some squat pushes and pull ups etc.
on a side note i weighed the weights after my dead lift plus the 5 extra for the bar it was just shy of 430! i just go by 405 because that is what it should weigh.
-
last day for a while day, damn you snow!
box squats
worked up to 275x3 pretty quick
dead lift
worked up to 305x3 definitely fast!
bench
worked up to 225x3, all big pauses still fast!
-
AM at home cardio
warm up
4 rounds of weighted squat presses
2 rounds of unweighted squat presses
5 rounds of brurpees, pretty pathetic on the last round so i stopped
cool down, jumping jacks on and off 3 minutes
no work, no gym, just snow >:(
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I will be posting starting next week.
I finally have gotten situated with my place and job. I have been training the entire time just with goals in mind.
I will be shooting for the Navy open in the new year again, hopefully this time I will not get snowed in!
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ME - bench
bench
warm up
245x8x2 75%
inside grip bench
195x5x3
incline bench
155x8x3
15 min cardio
weight 227
bf 31%
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Squat
Warm up
285x8x2 (75%)
box squats - speed
205x3x2
215x3x2
225x3x2 - not so fast, i will lightened it up a bit next week
seated ham curls
4 sets of 8
15 minutes cardio
225 lbs
30.7% bf
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Wed
45 min cardio
224 lbs
30.4%
Thur
shoulder/tricep/DE bench
shoulder press machine
warm up
180x5
200x5
220x5
DB side laterals
25'sx10
30'sx10
35'sx7
rear laterals on the pec deck
120x8
140x8
160x6
speed bench
inside grip
135x3
145x3
155x3
165x3
reg grip
175x3
185x3
195x3
205x3
behind the head DB tricep extensions
80x8
95x8
110x7
tricep cable press down
stack + 45 lbs 45 x8x3
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dead lift
warm up
325x6
325x7
no chalk and my hands were getting so sweaty, arg. this is troubles of a fat man i tell you
bent rows
185x8x3
good mornings
135x8x3
cable lat pull downs
some weight for 12x3
some light bicep work
still fat
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Happy New Year and good luck with your training this year :)