It’s been a long time coming, but I decided to post a log on here. I don’t know how to make shit bold or underline anything, will someone help me out? Anyways, here goes:
-11/15/10 ME Squats-
warmup
-Parallel Box squat with choked greens-
barx3
135x3
225x3
245x3
275x3
315x3x2
335x1x2
365x1
-ATG narrow squats-
225x5
275x5
315x5
365x5
315x15x2
225x20x2
-Ghetto GHR on pulldown machine-
10x3(first two of each set required no hands at bottom)
-Abs-
20x3
-20 min- 3.3@14% incline on tread-
Pretty good day today. I had surgery on my shoulder in February and my goal has been 315 close-grip bench since I’ve been able to bench again…Got it today and finished up.
Really good today today. Still at 210, but strength is improving so I won’t complain! Trying to prepare for the spring rugby season, so I’m phasing in more conditioning. I’d like to cut the cardio to get my weight up. But, I felt fast as hell sprinting and it’s all worth it to jack some motherfuckers up.
warmup Clean and Jerk
135x1x3
155x1x2
185x1x3
205x1x3
225x0,1 ugly, but PR
Parallel Box Speed Squats w/greens
135x2x2 (30 sec or less between all sets)
185x2x2
205x2x4
225x2x2
Ghetto GHR’s on pulldown machine
bwx10x3 (4/2/2 without hands, PR)
Abs
20x3
Sprint Intervals
walk 50yds, jog 50yds, sprint 50yds x10 (continuous)
I just realized I did not state my purpose for training yet. I play rugby at the University of Alabama and I’m coming off of shoulder surgery. If my shoulder holds up, I plan on playing rugby until I cannot play anymore. I hope to end up getting paid to play somewhere, even if it’s just semi-pro.
[quote]TylerPK4L wrote:
It’s about time you put a log up somewhere that I’ll actually go through the trouble of looking for. Can’t wait to read along.[/quote]
Good day today, especially considering last night. Partied pretty hard at a sorority formal and didn’t eat anything from about 8pm last night until noon today. Regardless, put good work in.
Switched up the week so that I would be doing deadlifts immediately before my feast so that I cruise into my deload week nice and fat. Also did squats to a box about 2 inches below parallel…HOLY SHIT. I will be doing those from now on because they kicked my ass.
Just thought I’d share some lifting music…This song puts me in full-on beast mode, probably because it has to do with ritual sacrifice. I literally feel like hurting things when I listen to this.
Productive session. I finally found the perfect form and setup for my bench, which has got me psyched out of my mind! Nothing but PRs to come from here. Left some in the tank on accessories because I plan on pulling heavy tommorrow.
What in the world is box squats with choked greens??? lol sounds like mixing weights and veggies!! Anyways nice log Looks like the shoulder is coming along nicely!!
[quote]coyotegal wrote:
What in the world is box squats with choked greens??? lol sounds like mixing weights and veggies!! Anyways nice log Looks like the shoulder is coming along nicely!![/quote]
Haha It’s an exercise that you choose if you’re slightly masochistic! I can’t tell if you’re joking, but thanks for checking the log anyways
[quote]coyotegal wrote:
Nope not joking! But I really was confused on the chocked greens part…example vid anywhere?
~cheers![/quote]
This is a good example, courtesy of Westside Barbell. There are several different colors with varying amounts of tension, green bands being one of them.
11/25/10 ME Lower on turkey day
Put in good work today. My pull still sucks, but is improving. Hit some good wide squats, as well. I’m thinking about alternating wide box squats with and without bands as my ME lift next cycle…Deload and new ink next week!
Reverse Band Deads, chocked green and neck level
up to 550x1x3 conventional (shitty)
Looks like the shoulder is coming along nicely!!
