8-2-2012
bench- bar, 95x20, 135x20, 185x20, x12
incline db- 50lb x15x3
cable crossover x’s- 40lb x20x3
rev grip tri work on c.crossover- 20lb x25x2, 30lb x25, diff grip- 30lb x15
medium wide tri pushdown- 120lb x15x2
hammer curl- 30lb x13(arm)x2
pec deck- 137lb x15x2 per side
band pull apart- x40x2
nice pump going on,lots of chest work, bw- 192lbs
Are you gonna lift in the 181 class?
8-6-12
bench- bar, wide normal grip- 95x20, 135x15, 185x15x3
cable crossover flye work- 40lb x20x2, 50lb x20x2-3?
nuetral tri pushdown?- 30lb x15x3
cable rear delt- 20lb x15x3 per arm
hammer curl- 35lb x15/arm
straight bar curl- 60lb x15
rev straight bar- 30lb x12
that’s it, feelin better in gym.
So… Whatcha been doin’?
Rise, 2SCOOPS, RISSSE!!!
[quote]jakerz96 wrote:
So… Whatcha been doin’?[/quote]
pretty much just working and riding the bike. goin to eau claire, wisconsin on the weekends. although i am feeling like lifting again, i’m not sure why i should.
[quote]Spock81 wrote:
Rise, 2SCOOPS, RISSSE!!![/quote]
haha maybe, we will see.
10-22-12 first day back, squat!
straight bar, box 1, warmup- bar, 145, 235
325x1
415x1 belt
505x2x3 inzer wraps
sumo deads-
225x4
315x1
405x1
495x0 pec cramp
405x5
db swings- 105lb x10x2
BW- under 185lb
so that’s it. squatting was ok i felt like i could get into the groove, but sumo deads didn’t feel good. gonna have to work on pulling from blocks to get the feel back and do more hip mobility work. I’m real sore today lol.
10-24-12 bench day
cg warmup- bar, 95, 135
185x1
225x1
275x1
wide grip
225x7x2
245x10 ram
incline db bench- 50lb x10x2
incline db press- 50lb x10
lateral raises- 15lb x10x3
bent over reverse flye- 45lb x8, 35lb x10x2
t-bar machine row- 90lb x10x2
bb curl- bar x15
i believe that’s it. it’s nice getting back into the gym, i’m def weak but i think things will come back fairly quick.
10-29-12 squat/dead
straight bar, box-1 and thick bumper, sitting on box- warmup- bar, 145, 235
325x10x3
deads off 2.25" blocks- 225
315x10x3
ghr- bw x20
ssb gm- bar x15
that’s it. doin some higher stuff to get back in groove especially on deads, also my hip mobility isn’t quite there yet, but working on it.
10-31-12 bench
close grip-warmup- bar, 95, 135
185x1
225x7x2
wide open- 225x6
185x12?
fat bar floor press- bar /120lbs chains x10x3
slight incline db press- 45lb x10x3
bd tri ext- 25lb x10x3
curl bar- bar/20lbs x15x3
pretty much it, did a couple other things but more or less to just see how the exercise felt. Holla holla holla
Have some fun in there. I’m gonna do a little push pull meet here in December.
[quote]jakerz96 wrote:
Have some fun in there. I’m gonna do a little push pull meet here in December.[/quote]
i’m gonna try, i finally feel “it” in the gym now. sweet, what you gonna shoot for?
11-20-12 squat/dead
safety bar, box- bar, 170
260x10x3
deads off 2.25"- 225
315x10x3
ghr- bw x25
ummm, i think there was a couple other things but i can’t remember now.
11-27-12 squat/dead
safety bar, box- bar, 170
260x10
310x10x2 add plate on box
deads off 2.25"-slightly wider than normal raw sumo 225
315x10x3
calf work on leg press- 3 plates/side x15x2, x20
open rev grip straight bar curl- 40lb x15x3
band pull apart-choked mini? x25x2
.75" deficit conv deads- 225x10x2
that’s it. this week on squat was much easier than last week. added plate on box for hips. this was the first day i really felt like i was back in the gym, the focus and excitement is finally back.
[quote]2-SCOOPS wrote:
[quote]jakerz96 wrote:
Have some fun in there. I’m gonna do a little push pull meet here in December.[/quote]
i’m gonna try, i finally feel “it” in the gym now. sweet, what you gonna shoot for?[/quote]
Hey, glad to hear you are excited to lift again!
My goals are not lofty for this little meet. I was on a pretty good trajectory to smash some PRs, but my job has been busier than I could imagine and I haven’t eaten enough… Down almost 20 pounds since you last saw me, but I should still hit some PRs. Looking to go over 900 between the two lifts. We’ll see how it goes.
After that I am going to reboot sort of. Drop way off the bar weight and work my way back up using the a similar method to what you had me starting with, but more 5,3,1 ish. With progressions on my assistance work as the initial goal while the main lifts are relatively light and then in a year’s time I should be strong again!
yea me to lol
over 900 for the push pull? damn, that’s pretty good and a pr is still a pr. is it raw or equipped? how you thinking it’s gonna split between the lifts?
sounds like a good plan, hopefully it’ll work like last time. that year will go by pretty quick.
i’m not really sure what i want to do yet, i’m thinking kinda what i was doin but instead go 3/5/2, treating my 5 week light and then going very light with higher reps on the 4th week. that should give me some good recovery as well as some conditioning and the 2 rep week should keep me from going to heavy lol.
hows the job going? what has you so busy, end of semester stuff or research related?
11-29-12 bench
warmup- narrow, very low arch- bar, 95, 135
185x2
205x10x3
225x10x2 ram
incline db press- 30lb x15x3
bent over db row- 80lb x10x3 per arm
straight bar curl- bar x20x2
think that’s it, i feel like a girl lol, just tryin not to go to heavy and make it so i can make good progress
[quote]2-SCOOPS wrote:
yea me to lol
over 900 for the push pull? damn, that’s pretty good and a pr is still a pr. is it raw or equipped? how you thinking it’s gonna split between the lifts?
sounds like a good plan, hopefully it’ll work like last time. that year will go by pretty quick.
i’m not really sure what i want to do yet, i’m thinking kinda what i was doin but instead go 3/5/2, treating my 5 week light and then going very light with higher reps on the 4th week. that should give me some good recovery as well as some conditioning and the 2 rep week should keep me from going to heavy lol.
hows the job going? what has you so busy, end of semester stuff or research related?[/quote]
Going over 900 push/pull is not all that impressive. In fact it is just where my best lifts would have put me when I moved in June… The deadlift will be equipped. Apparently at this little local meet they don’t differentiate on deads… Anyway, I should hit at least 310 on bench, but should get a bit more on a third attempt and I am hoping to pull 600 even though I have not pulled anything close to this in quite a while. I got some good help from a local coach on how to pull in a suit and I think it will go a long way. I’ll be pulling in my funky gray canvas and poly suit (the one I made) which I rather like actually. I was playing with it Thursday and found that in getting set doing speed work 225 wouldn’t even stay on the ground as I got in position, so I am finally getting something out of a deadlift suit.
Your plan sounds pretty good to me.
I’m gonna probably get set up to train at home here pretty soon and then I can train more than 2 or 3 times a week.
The job is great! It is just very time consuming the first go 'round and it is winding up the semester stuff mostly.
12-4-12 squat/dead
safety bar, box plate-warmup- bar, 170, 260
350x1
400x3x3
deads off 2.25"- 135, 225
315x2
405x3x3
straight bar, narrow stance below parallel squats- 145x10x3
ghr- bw x15x2
straight bar curl- 20lb x25x3
band pull aparts- choke mini x30, x20
i think that was it. things were ok, went no belt on everything.