10/28/13
188.8 bw
6w6d out
at golds
w3d1
-bench (paused)
45x12
95x8
135x5
165x3
185x1
195x10/6/6 -+wraps
-Dips
+10x17/12 -pr
-Dumbell Incline
65x14/13/11/12/10 - pr
-Cable FLies (each hand)
25x23/20/19/20/19 - pr
On your squat vid, do you have a hip twinge or is it just the camera angle?
[quote]chobbs wrote:
On your squat vid, do you have a hip twinge or is it just the camera angle? [/quote]
I don’t even know what that means
10/29/13
188.8 bw
6w5d out
at golds
w3d2
-Deficit Deadlifts (on 45s) (touch n go)
135x10
185x8
225x5
275x3
315x1
335x20 -+belt +straps
-Box squat (onto bench, deadlift stance)
45x12
135x8
185x5
225x3
245x18 -+belt
-Barbell Yates Row
45x10
95x10
135x10
185x10
225x2
-Wide GRip Pulldown
120x23/22/19/19/18
-EZ Bar Cable Curl
42.5x22/20/20/19/17
-Rear Delt Flies
120x20/19/18/18/18
10/31/13
190.2 bw
6w3d out (debatable, read notes)
at universal (notes)
HEAVY SQUATS
-Squat (to chains)
55x12
145x8
195x5
235x3
285x1
325x2 -+belt +wraps
375x1
415x1 - huge pr for any sort of squat
365x2 - no chains, just squats
-Deficit Pulls
135x5
225x3
315x3
(405x3)x2 -+Belt
-Leg press
2ppsx25/22/21/1917
-CSR
+70x17/15/14/14/12
-Upright Rows
50x23/21/20/19/18
So found a actual powerlifting gym with a crew and everything so looks like im in with them… We did heavy squats today the owner had me work in the mono everything to chains and 415 flew up pretty fast as well did 365x2… looking good. Hit an auxillary deadlift movement and some accessories for weak parts for me and walked out.
Not sure if competing dec15 now because might be better for me to actually compete with the team feb 1st. We will see undecided as of yet.
Things are looking up
11/1/13
189.4 bw
6w2d out
at golds
accessories
-DB INcline
70x20/16/14/10/9
-Seated Overhead Press
95x20/21/20/19
135x7
-Lat Raise
40x20/18/16/15/13 - body languages
-Barbell Curl
85x12/12/11/10/10 - wrist and forearms hurt on this day
-Skullcrushers
95x15/14/13/13/12
done. Deads Monday with some squatin
11/3/13
189.8 bw
6w 0d out
at universal
Heavy Deads
-Deadlift
135x8
225x5
275x3
315x1
365x1
405x1 -+belt
455x1 -+belt
500x1 -+belt +30lb PR had more in me but enough for today
465x1 -+belt worn out now
-Box Squats
45x12
135x8
225x5
275x3
(315x5)x2 -+belt
-CSR
+75x19/17/16/15/15
-Good Mornings (not doing nxt week this was a mistake lol)
185x10/9/8
-Facepulls
6x20/18/18/17/17
-Power Abs (hard to explain oh well)
65x15/13/12/12/11
Good session, back Tuesday or Wednesday depends how beat to fuck I am
Yes. Quite pleased.
[quote]spar4tee wrote:
Yes. Quite pleased.[/quote]
good for over 5 in meet no doubt didn’t even have anyone in the crew around tonight screaming
11/5/13
189.4 bw
at universal
5w5d out
Bench
-Bench (paused)
45x12
95x8
135x5
155x3
185x1
200x8 -+wraps
-Ram Bench (paused)
205x8 -+wraps
-Dips
+15x15/14/12/10/9
-Wide Lat Pulldowns
130x18/15/14/13/12
-Pushdowns
130x22/22/20/19/18
-DB Hammer Curls
50x25/18/16/16/13
squat/deficits thursday
11/7/13
192.0 BW
5w3d out
at universal
SQUAT
-Squat
45x12
135x8
185x5
225x3
275x1
315x10 -+belt +wraps +2 rep PR easy… had 3 or 4 in me but my entire lower shin lost blood from tight wraps and being in them for a good bit of time so just called it here.
-Deficit Deadlift (touch and go)
135x8
225x3
315x1
335x16 -+belt +straps not bad for being after squats now, I have 345x16+ next week no problem
-Leg PRess
+95psx30/29/28/28/26
-Leg Curls
100X30/30/30
120x27/27 need more weight on these shouldve been losing reps
-Power abs
65x17/16/15/15/15
-Facepulls
6x22/21/20/19/19
extra day tmrw (or bb day idk whatever you prefer) then deads sunday
11/8/13
191.4 BW
5w2d out
at universal
BB Day
-DB Incline
75x17/16/13/12/11
-Seated Overhead Press
135x17/15/15/12/10
-Lat Raise
40x22/20/18/17/14
-Yates Row
155x15/15/14/15/14
-EZ Curl
85x17/15/15/14/13
-Skullcrushers
95x22/18/15/16/14
Deads sunday
11/10/13
?BW
5w0d out
at universal
DEADLIFT
-Deadlift (touchngo)
135x10
225x8
275x5
315x3
365x1
405x14 -+belt +straps +4 rep PR
-Box Squats
135x5
225x3
275x1
315x3 -+belt
275x5 -+belt held back on these tonight didnt feel right at all after how hard I pulled so the gym owner was like just rack it i can tell somethings up. Go 275-280-285 for reps next few weeks
-CSR
+80x23/19/18/18/17
-Facepulls
6x31/28/27/27/26
-Power Abs
65x21/20/20/18/24 - lol last set of god
bench tuesday
11/12/13
190.6 bw
4w5d out
at universal
BENCH w2
-Bench(paused)
45x15
95x8
135x5
155x3
185x1
205x8 -+wraps +5lb PR same reps or +2 rep PR at this weight whatever you want to call it
-Ram Bench (paused)
210x9 -+wraps +5lb +1 rep PR
-Dips
+20x16/15/13/10/11
-Wide Lat Pulldowns
140x20/16/16/15/15
-Pushdowns (dif cable than last time)
9x26/23/22/21/21
-DB Preachers (switched out db hammers just not feeling them like i need to so pushthese instead)
20x25/24/21/19/18
Squat thursday
190.0 BW
4W3D Out
at universal
w2 Squat
11/14/13
-Squat
55x12
145x8
195x5
235x3
285x1
325x8 -+belt +wraps I actually did a set of 6 then 8 but I was mad pissed cause the 6 was hard so I waitied a few minutes and went for it… if the first had been better wouldve been good for 10 which makes me mad
-Deficit Deadlift
135x8
225x3
315x1
345x16 -+belt +straps 10lbs same reps as last week
-Leg Press
+105psx32/31/30/30/30 - 150 reps of leg rpesses suck on that volume
-Leg curls
140x45/40/40/38/36 - got more used to the machine im on today so got better at them
-Power Abs
70x25/24/22/20/19
-Facepulls
7x22/21/20/19/20
I also like how I spit straight fuego at someone because they can’t even admit to themselves whats wrong with their damn training life but they report it and gets deleted. This was on another forum
11/15/13
194.2 BW
4w2d out
at universal
BB day w2
-DB Incline
80x13/9/9/10/8
-Seated Overhead Press
95x17/15/15/13/12 - did 140 for like 2 sets but it was just too much on me today not recovered from yesterday at all in the slightest. Gonna work back from here
-Yates Rows
135x30/27/25/25/25
-Lat Raise
20x20/20/20/20/20
-EZ Cable Curl
5x28/26/24/24/24
-EZ Cable Extensions
5x30/30/30/30/30
As you can see kinda took it all pretty light tonight felt destroyed getting good rest tonight and tmrw and destroying some fucking deads sunday morning.
Plan from here is to work these weights next week:
-80
-100
-45
-155
-6
-6 or 7
11/17/13
192.6 BW
4W0D out
at universal
Deadlift w2
-Deadlift (touch n go)
135x10
225x8
275x5
315x3
365x1
415x12 -+belt +straps +10lb -2 rep PR good. Wanted one more really badly but Im good for 425x12 next time
-Deadlift stance box Squats
275x15 -+belt some big pr like by 20-30lbs I think and had plenty left, cardio needs to catch up on these
-CSR
+85x25/22/22/21/20
-Facepulls
7x25/23/22/21/20
-Power Abs
70x27/26/25/25/24
did some grip work holding the super fat bar… things like 3.5 inches around or some shit held it for a couple sets of a minute with just a plate on and was ok
11/20/13
189.6 bw
3w4dout
at universal
bench w3
-Bench (paused)
45x15
95x8
135x5
155x3
185x1
205x1
210x6 -+wraps shitty
-CG Bench (no access to ram today)
175x13 -+wraps
-Dips
+25x12/10/10/10/8
-Wide Lat Pulldowns
150x17/14/12/12/11
-1 arm pushdowns
2x30/30/30/30/30
-DB Preachers
25x31/29/28/26/25
well. At least dumbell preachers went well right?? lol i totaled my car yesterday so i had to wait till today when my insurance would cover a rent a car
11/21/13
191.2 bw
3w3d out
at universal
w3 Squat
-Squat
55x12
145x8
195x5
235x3
285x1
305x1
335x8 -+belt +wraps +10lb same reps PR. had more in me too lol
-Deficit Deadlift
135x5
225x3
315x1
355x16 -+belt +Straps +10lb same reps pr
-Leg Press
+115ppsx32/31/31/30/30
-Leg Curls
140x41/38/36/36/35
-Power Abs
75x25/23/22/20/18
-Facepulls
8x25/23/21/20/19
well. Squats and deadlift training is going very very well. I think Its because im training them twice a week. SO im going to change bench days to going bench to incline cg pauses (i suck at these) and then on bb day im going to do cg bench first. so that way Ill bench 2x a week which i think is what is holding my bench back.
11/24/13
193.4 BW
3W0D out
at golds
Deadlift w3
-Deadlift (touch n go)
135x10
225x8
275x5
315x3
365x1
405x1
425x10 -+belt +straps eh ok. Done at 730 am really wanted 12 but i used a shitty bar with 0 knurling and not a deadlift bar so its ok i suppose
-Deadlift Stance Box squats
285x15 -+belt better
-CSR
+70x15/14/13/12/11 - different machine lot heavier on this one for some reason
-Facepulls
5x28/26/25/25/25 - again, different machine than normal
-Power abs
75x26/25/24/23/20
bench tmrw