[quote]boyscout wrote:
Craptastic training today:
Bench
barx10
95x5
135x3
185x1
205x1 very easy, felt like 150
225x0
225x0
I’m a weak piece of shit on bench press and clearly whatever I did these last few months did not work well. Back to the drawing board. So after this I was pretty fucking pissed
Close grip 2x5x135
Neutral grip chins 1x10 (most chins I’ve ever done in a row)
Left. [/quote]
You dont seem to be hitting triceps very hard at all. I dont see any direct work anywhere. Do so more close grip, skull crushers etc.
[quote]BlackLabel wrote:
boyscout wrote:
Craptastic training today:
Bench
barx10
95x5
135x3
185x1
205x1 very easy, felt like 150
225x0
225x0
I’m a weak piece of shit on bench press and clearly whatever I did these last few months did not work well. Back to the drawing board. So after this I was pretty fucking pissed
Close grip 2x5x135
Neutral grip chins 1x10 (most chins I’ve ever done in a row)
Left.
You dont seem to be hitting triceps very hard at all. I dont see any direct work anywhere. Do so more close grip, skull crushers etc.[/quote]
I do direct work, I just don’t write it in here. But I think you are right. I planned my next month’s training today. Complete with more close grip. I’m also going to focus on military pressing and Dips.
Because I suck at them. I also have a strange suspicion that I’ll get better at all pressing if I get better at military.
today: more down week crap
Chin/pullups/neutral grip chins 6x3xbody
Front squats
10x45
10x95
10x135
Push ups 2x10
cable rowing 2x10x140something.
11/13/08 Lower
Front Squat 3x5x195
-forgot how hard front squats are.
RDL 5x5x275
C1.) Back Xtension 3x10xbody+25
rest 60
C2.) Standing Cable Crunch 3x10x72
rest 60, back to C1
A1. OH press 8x3x95
rest 60
A2. Pull ups 8x3xbody
rest 60, back to a1
-been a while since I’ve ether of these movements with this setxrep scheme. Kind of sandbagging it today.
b1. Cable Row (palms up) 5x5x156
rest 90
b2. Close grip bench 5x5x135
rest 90, back to b1
c1. EZ bar skullcrushers 5x10x45
c2. DB hammer curls 5x10x20
rest 60
I had a work out on monday night, but forgot to post it, whoops. It was a total body session.
11/20/08 Upper
OH press 8x3x100
Pull up 8x4xbody
Close Grip bench 5x5x140 (very easy)
cable row (palms up 5x5x161
EZ bar skuls 5x10x47.5
DB curls 3x10x25, 1x10x20, 1x10x15
Front Squat 3x5x200
RDL 5x5x285
Cable crunches 3x10
Back xtension 3x10x30
bad about updating this log. I’ve been training, I just forget about T-Nation!
This year ends well, my strength goals: 225 bench, 315 squat and 405 Dead were set around july. I’ve achieved all of them: 225 bench (probably more now, hit it a month ago), 325 squat and 425 dead. I’ve also put on about 20lbs
Things I’ve learned:
-Close grip bench presses are my friends
-arm work is necessary
-Pull ups get harder when you gain weight
-I’m slow as shit with squatting, but don’t have any rough spots, just slow and smooth
-I need to dead lift more if I expect to get better at it
-I need to not use a box so much when squatting
Next year’s goals:
300lbs bench
405lbs squat
500ish deadlift
stronger grip
20+ pull ups
Today’s Training:
Squat, work up to 5RM
1x10xbar
1x10x95
1x5x135
1x5x185
1x3x225
1x5x275
-Way to hard. I have not free squatted in a while, and it’s apparent that I get way deeper without my trusty box. I don’t think that’s a bad thing.
RDL 3x5x315
Reverse Lunges 3x5x(2x55lbs DBs)
Leg Press
1x20x200lbs+sled weight
1x20x290lbs+sled
1x20x380lbs+sled
-no handy chart to tell me how much weight is on this thing. Oh well.
The rest of last week’s training:
12/30
Close grip bench- work up to a 5RM
7x185
Push ups 2xF (16 and 17 reps)
Chins 3x6xbody
Cable rows 5x5x156
DB Curls 3x10x25’s
Skull Crushers 3x10x55
1/1
Front Squat 3x10x135 (really hard for some reason)
Lunges 3x10 holding 35lbs DBs
Good Mornings 3x10x155
1/2
Bench 3x10x145
rows 3x10xsomething I can’t remember
rear delt flyes 2x15?
Curls, tri work
1/5/09
Close grip bench: work up to 5x195
Push ups 2xF 20/16
Chins 3x7xbody
Cable rows 5x5x161
DB Curls 4x10x25’s
Skull crushers 4x10x55
1/6/09
Squats: work up to 5RM
5x285
Way easier this week, not sure what the deal was. Last week was my first days back after a week off from heavy weights and squatting.
Reverse Lunge 3x5 holding 60lbs DBs
RDL 3x5x325
Bench 4x10x145
Pull Ups 4x5xbody
BB row 4x10x145
EZ Bar curls 1x10x55, 3x10x60
Press Downs 4x10x96
Curls and press down were done in a circuit fashion w/ 60 sec between each.
Here’s the session from 1/9/09
Front Squat 4x10x135
Reverse lunge 2x10 holding 35s, then 2x10 holding 30s
Good Morning 4x10x155
Dead Bug 3x12
This Week’s Training: Last week before a deload. Kind of beat up, but feel Live I’ve accomplished a lot in three weeks. Excited for next month.
1/12
CG Bench 3x1 greater than 90%
1x195, 1x210, 1x205
Easy. Dangerously close to my previous regular bench 1RM. Can’t wait to test again in a few weeks and see if all this close grip has helped out. Big thanks to Blacklabel for the advice on more tri work
Push ups 2xF got 25 and 20
Chin up- 2x8, 1x4 (failure)
Cable Row (palms up 5x5x168
Skull Crushers 5x10x55
DB curls 5x10x25s
Tuesday 1/13
Squat 3x1 greater than 90%
315x1, 325x1, 330x1(PR!)
Good. Still trying out using a belt. Feels awkward as hell.
Reverse Lunge 3x5 holding 65s
RDL 3x5x330
Pull Down Abs 3x10x96
Wednesday: walk, off day
Thursday 1/15
Bench 4x10x145, 1x9x145 (failure)
Pull ups 5x5xbodyweight
BB rows 5x10x145
Press downs 5x10x96
EZ bar curls 5x10x60
Friday 1/16
Front Squat 5x10x135
Reverse lunge 2x10 holding 35s, 3x10 holding 30s
Good Morning 5x10x155
Dead Bug 3x20
I suck at front squatting for reps, so I’ll continue to do it until I suck less.
Deload upper
Bench worked up to 185 for three
Push ups 2x10
Chins 3x4
Cable Rows (palms up) 1x5x168, 2x5x144
Deload lower
Deadlift
315 for 3
365 for 1
DB Reverse Lunge 1x5x65’s each leg
Stretch, out the door.
Might try to actually keep this log updated. We’ll see. Always training, just not posting a log much.
Sunday 3/22:
Front Squat
10xbar
5x95
5x135
5x185
3x235
Abs/core can’t handle this movement. need to work on that.
Pull ups 8x4xbody
DB Walking Lunges 3x5 holding 60’s
Bridge 3x30sec (apparently I suck at this again?)
med ball slams 2x10x6kg ball
Today:
Went for a walk.
Mobility/random crap:
Split Squats x10ea
Lateral Squats x10ea
ankle drills x10ea
body weight squats 3x10
TKE 2x12 w/ a monster mini band
Push ups 3x10
Band ER 2x15ish
Band Pull apart 2x10ish (mini band)
Foam Roll
3/24/09 Pressing Day
Prework:
YTWL, L+ER, scarecrows, skiers
wall slides
Bench press
barxsome number
5x95
135x5
185x3
add 2 board
200x1
225x3
Close Grip Incline Press
5x135
5x145
5x150
DB Overhead press (standing)
3x10x30’s
DB curls
14x25’s
12x30’s
3/26/09 Deadlift/back
Pre work:
Split squats 10each
lateral squats 10 each
ankle mobility 10 each
YTWL, L+ER, scarecrows, skiers
Deadlift
5x135
5x185
5x225
3x275
1x315
1x365
1x385
1x405
first time pulling 405 with no straps. Kind of pumped about that. Hard on the grip, but I didn’t feel as if I was going to drop it like before.
1 arm cable rows
10x36
10x48
14x84
w/ each arm
DB Rear Delt Raises (standing
10x15’s
2x10x20’s
Press downs w/ the angled bar
12x108
12x132
3/29 Squat Day
Pre work
3D stretching for the hips
Split Squats
Low Lateral Squats
Ankles
roll back things (don’t know the official name)
Glue Bridge
Squat
Work up to 315 for three
Pull ups 6x5xbodyweight
DB Reverse Lunges 3x5x62.5’s
Bridge 3x40 seconds