1-29-10 Deadlift day
rack pulls just above knee
warmup-225
315x5
405x4
495x4 added belt
585x4
635x4
(all done narrow sumo)
deficit sldl- approx 2" deficit, 135x10, 225x10, 315x10 (all done conventional)
that’s it, still sore from wed workout, driving back home tonight here as soon as i write this and shower. i didn’t feel bad at all today until i put on my belt, then shit hurt so i didn’t do much tonight.
2-01-10 Bench day
warmup- bar, 135
185x4
225x4
275x2 (2 board)
315x1
315x3 (3 board, added rage x, added orange efs short bands, regular band setup)
405x2
455x1 (2 board)
455x1 better than the first one, estimated 600 ish at top
shoulder press to top of head-135x8, 185x10, 225x7, used a large bar so add 5-10 lbs to each weight, need to weigh that bar to see how much it really is.
close grip bench- index finger barely on knurling, 2 board, 225x10, 225x8
bent over bb row- 225x10, 275x10
bb skull crushers- 65 lbs x10x2
bb curl 21’s- 65 lbs x2 sets
band pull aparts- 20x2
actually got to do some accessory work today. i need to do more close grip and tri work. things felt pretty shitty today actually, my heaviest set of band bench felt the best, nothin else did though.
[quote]2-SCOOPS wrote:
1-27-10 Equipped birthday squat day
…stuff…
Thanks for reading,
SCOOPS[/quote]
Hey man, just stopping in to say hi. Not sure how much I can get out of your training, but you’re much stronger so I’ll be following. Good luck, stay healthy!
2-03-10 Squat day
warmup- 135, 225
315x4
405x1
495x1
585x1 (added used viking briefs, went real deep on this one)
635x1 had depth called fraction above parallel
675x1 had depth called fraction above parallel, still real easy
that’s actually it, my forearms were killing me from continously using the straight bar lately, i was gonna do more but decided to call it good. the 675 didn’t feel to bad on my arms, i got in a better position and relaxed my arms a little, but they killed after the 635. i should widen my grip but i don’t feel comfortable with a wide grip. using the safety bar next week, that’ll be a good change for my arms. i’m sure nobody really cares but i went on a date last night and have another one with the same girl on friday. haven’t been on a date in a while, things look promising, and she’s older than me haha, only by about 4 years, i just turned 24 and she’s been 28 for a while.
[quote]grettiron wrote:
[quote]2-SCOOPS wrote:
1-27-10 Equipped birthday squat day
…stuff…
Thanks for reading,
SCOOPS[/quote]
Hey man, just stopping in to say hi. Not sure how much I can get out of your training, but you’re much stronger so I’ll be following. Good luck, stay healthy![/quote]
hey thanks, hopefully you can get somethin out of it, or if not i hope it’s atleast entertaining lol, yea hopefully i’ll stay healthy haha.
2-05-10 Deadlift day
warmup-135, 225
315x5
all done conventional so far
405x1 (added viking briefs, started pulling narrow sumo)
495x1
425x15
had to move quick, after getting off work i had about an hour and a half to change, drive to the gym, lift and drive back to my apartment, shower/change and leave town to go on a date. so didn’t have a whole lot of time to do much, but that 15 rep deadlift was very tiring so i felt like i actually accomplished something lol. my body is getting pretty beat up, so that’s why i put on my briefs earlier than normal and why i only worked up to about 500. i think i’m gonna just do some higher rep work and lower weight this week to give my body a little rest this coming week.
2-08-10 Bench day
taking kind of an off week this week
warmup- bar, 95, 135
185x5
225x10x3
close grip- just barely on knurling, 225x10, 225x8 2 board
shoulder press on leg press- plate per side, x12 x10
machine t-bar row- 2 plates x12, 2 plates and 25 x12x2
curls with bar- 35lb per side with curl bar x15x2
supersetted with dips- bw x15x2
burnout with db tricep extension- 40lb, 30lb
21’s with just bb x1
band pull aparts- x15x2
just kinda doin some pump work and shennanigans, nothing real hard, bench felt pretty shitty though, i’m really tired from a long weekend full of drinking and late nights haha. anyway, hopefully i’ll rest up a little this week and then start to hit it hard again.
2-17-10 Squat day
right leg really hurts, been having a hard time walking lately and it really won’t stretch at all. just wanted to do some lighter rep work just to stretch it out and work it a little bit since i haven’t done much lately.
warmup- bar, 135, 225
315x4
405x3 (added viking briefs, was testing my leg but was pretty sore so added briefs before normal, felt a lot better with the briefs on)
500x2 just testing things out
500x10x2
the rep work went pretty well and wasn’t to hard. just went down til i felt my leg stretch a little bit, aprroximately an inch or so above parallel. i wish my leg was feeling better cuz even the 500 felt like i didn’t have anything on my back. went with a wide grip tonight since i wasn’t doin much, went very well and was a lot better on my arms, gonna continue that grip and see how it feels with some heavy weight. my leg doesn’t feel to bad, it’s definately not any worse than it was lol, should ice it but we’ll see if that actually happens.
2-19-10 Shirt bench day
warmup- bar, 95, 135
185x4
225x3 (played around with a wider grip on this to see if i like it better)
275x3 (added 2 board, still wide grip)
315x3 (still wide grip)
385x3 (2 board, added reverse bands)
515x3 (3 board, added rage x)
605x3
655x2 (2 board)
700x1 went very well, still fairly easy, much better than last time
225x10 almost got 11, pretty well spent, wanted 13+ but not there after this shirt work
that’s it, pretty well spent and my right leg is still very tight and sore. i ended up sliding one of my knee sleeves up on my leg to keep it tight and warm, worked pretty well and made it feel a little better but i’m sure that i’m gonna pay for it later. even with a slight injury and time off, i’m right back where i left off and even a little bit better.
2-22-10 Bench day
close grip bench- (about half inch onto knurling)warmup- bar, 95, 135
185x4
225x5
245x5
265x5
pin presses- 225x8?, 315x5, 365x5, 405x4, 405x5
log press (strict)- (log weighs 90lbs) 110x5, 140x5, 160x5, 180x5, 180x4 (my buddy decided to use some body english and do 6, so i was gonna do 10, but after 4 i could tell it wasn’t there and just stopped lol)
dips- bw x20x2
curl bar curls- 25lb each side x15x2 (did reverse grip on second set, superseted with the dips)
band pull aparts- x15, x20
decided my close grip sucks so worked on that today and it will prolly help out my bench if i bring up my close grip, gonna work on that when i do my raw bench work. actually have vid of the first 180lb log press, might put that up after i get it, not sure though. that was it for today. hopefully going to take vid of the squat workout on wed, i want to hit 800 for 2 soooo we’ll see how that turns out.
Video is good, put it up!
2-24-10 Squat day
warmup- bar, 135, 225
315x3
405x1
495x2 (added viking briefs)
585x1
675x1 (added ace suit)
765x1 (tried straps up, very loose, went pretty well)
805x2 (same strap setup, added knee wraps just cuz) went pretty well, was called a lil high but it’s what i wanted, i’m happy with this. went very well and better than my 765x2 i think. i have video, you can’t see the weights in the vid but but took a pic of the bar after for what it’s worth. can’t take vid from the front anymore since we changed where i squat so that’s kind of a bummer but maybe next time we can set up the camera different.
all in all i think a pretty good day, didn’t feel real good starting out, but the 805 really didn’t feel bad on my back which is good. i’ll have to decide what i want to do for the couple weeks cuz i want to do a full equipped meet at the end of march. my arms feel much better after switching to a wider grip, still a little sore but much much better. hopefully have vid up tomorrow for both the squat and log press, my buddy has the camera and he puts the vid up so it’s kinda when ever he gets around to it.
2-26-10 Deadlift day
tried to some equipped deadlift work with the ace suit, went pretty horrible today. can tell that i’m still kinda spent and tired from wed squat workout. i’ll just say that i worked up to 500x1 then put on my ace, didn’t do anything worth mentioning lol. anyway did some lockout work:
lockout work rack pulls- just above knee, 565x6, 605x5, 655x7-8? used straps on this set.(did these without suit on)
ghr- bw x20, bw x25
apparently me and the other couple guys i lift with are getting blamed for leaving shit around the gym, really pisses me off that we are getting singled out just because we actually lift and lift more than everyone else. the people who keep leaving shit around are the people using all the 20lb-35lb dumbells and people doing an unnecessary amount of arm work. we were specifically called out on the chalk board we have in our gym, i feel that it was completely uncalled for and if people have a fucking problem they should probably just talk to us in person. whatever, the gym was actually in good shape tonight so if we get complaints tomorrow or from here on out then whatever, we’ll bring it up with people instead of them brining it up with us. whatever, need to start my own gym sooner than later to get ride of all this bullshit.
3-01-10 Shirted bench
warmup- bar, 95, 135
185x4
225x3
275x3 (2 board)
315x3 (2 board)
515x3 (3 board, added rage x)
535x1 (2 board)
555x1 (1 board)
incline log press- log x6, 140x5, 180x5, 230x5
shoulder press on leg press- plate per side x10, plate +10 each side x10, plate +10+5 a side x10
bent over bb row- 225x10, 275x10 (added straps), 315x10
21’s bb curls- reverse grip 65lb, regular grip 65lb
bb curl 65lb x15
tricep press down- whole stack (200lb) x10x2
band pull aparts- x20x2
benching felt pretty horrible, went home for the weekend and my parents are very very spotty about eating so that kinda sucks cuz they don’t even have much to eat around the house either. went out sat night and prolly had about 1500 less calories today than normal by training time, i normally get somewhere around 2500 before i go into the gym, didn’t even get close to that today…so not real surprised today felt pretty shitty, the 515 3 board felt sooo horrible, nothing felt good and the 555 was real slow but first time i’ve gone down to a 1 board in that shirt so all in all can’t really complain to much but i feel it should have gone much better, maybe next week.
2-03-10 another trying to deadlift day
well the group that i’ve been squatting with lately is getting pretty beat up so they decided to do some deadlifting today, since friday went so horrible i decided to try it again because i’ve had a little more rest. still went very shitty, i should have never tried to deadlift last friday, i’m still beat up and my back is still not 100%, and shit hurts that shouldn’t be hurting but everyone is kinda in the same boat so atleast it’s just not me. seems like everyone’s lifting has gone kinda shitty since last wed. but anyway, i did my same deadlift routine, except used a pair of 100lb plates so add 20lbs to everying starting at 225. put on my viking briefs instead of suit, i’ll just say i pulled more than last week but it’s still short of what i’ve easily done before, it’s very irritating knowing that i should be getting these weights but things are going pretty shitty right now. rethinking this meet coming up.
ps-if you ever wonder why i don’t use the shift key much it’s cuz my computer has a real bad virus and sometimes i can’t use the shift key but for some reason it tends to make my computer act up worse and more often so i try to use it very sparingly.
3-06-10 Bench
close grip bench- bout .5 inch on knurling
warmup- bar, 95, 135
185x3
235x5
255x5
275x4
log press- log x5, 140x5, 180x7
that was it, wanted to this plus more on friday but didn’t really feel like it, i’m pissed about my lifting and one of my cousins just passed away and that just happened thurs night. took a nap after work friday and didn’t feel like lifting, wanted to do more today but was gonna meet up with some friends so didn’t have much time.
don’t think i’m gonna do the meet at the end of march that i was thinking about doing. don’t feel like my bench is up to par and my deadlifting has sucked real bad lately. i’m getting hated on a little bit for not doing the meet cuz even my bench and dead would be ranked and my squat would be top 10 and my total would be close to top 10 in the 198 class, even better if i decided to cut to the 181 class, but i’m just not happy with where i’m at and think i need more work so i’m gonna hopefully get shit squared away and do a meet sometime in the near future.
not sure how my training is gonna go this coming week, will be out of town and i’m in the funeral on monday, so not sure if i’m gonna lift monday, hopefully will lift wed where i normally do but we’ll see what happens.
3-10-10 squat day
warmup- bar, 135, 225
315x4
405x2
495x1 added belt
585x1 added viking briefs
675x1 added ace suit
750x1 very loose straps up
parallel box squat sitting on box- 225x10x2
i’m not gonna do the meet but am training like i still would be, just went very loose straps up just to get use to having them up, took 750 down to depth because i was planning on that being my opener. weights didn’t feel all that good, probably because i knew it was gonna be an easy night and didn’t care a whole lot, but 750 went up easy enough and that’s good cuz it should. i think i’m going to switch to more raw work in a week or two and the work i was doing when i had my biggest strength increases. i’ve plateaud out on my strength right now so i’m gonna work on that before i start doing a lot of equipped work again. i will still work in some geared work for overload and to make sure i stay use to some heavier weights though.
More raw work, awesome. I’ll be following along.
3-12-10 bench day
warmup- bar, 135
185x4
225x2-3
275x2
315x3 added 2 board
500x2 added rage x and 3 board
that’s it, everything felt pretty bad and horrible even the 135. my whole right elbow and arm hurt and was pulsating. i need more time off, think the straight bar squatting and shirt work has been to much and really beat me up. nothing felt heavy in my hands but everything hurt. it was a group of us benching today and one of the guys i hadn’t met before but he was a friend my buddy that i normally lift with. he was huge lol he’s apparently gone 605 raw on the bench, today he just worked up to i think 545, man i felt like a bitch.
i don’t think i’m gonna much for lifting in the next couple weeks or so, my arm is still pretty messed up today so i can tell i’m gonna need quite a bit of light lifting/time off.
forgot to add: i did some pec deck just cuz haha- 172 x10 per arm, 185 x10 per arm. i like to do these as a single arm excersize, i’ve tried to do both at the same time but it kinda hurts my shoulders so i just go one at a time. though this wouldn’t hurt my arm but it did and it started pulsating with pain again.
3-15-10 leg work
safety squat bar- couple inches below parallel sitting on box- bar x8-10 x2, 170 x8-10 x4
safety bar lunges- bar x10 per leg x2
pistols- 10 per leg x3
ghr- bw x25, bw x20
overhand grip curls with curl bar- bar x30x3? , bar +10lbs x20x3
basically just doing some real light work just to make sure i’m doing something. it’s also kinda rehab work on my hip and the same goes for the curl bar, just doing real light overhand grip curls for rehab on my arm. surprisingly enough i really didn’t do anything tonight and i’m kinda tight and sore. it really sucks going in and doing this stuff but i just tell myself that i need the time off from heavy work and i need to do this kinda stuff, but it sucks lol.