1/27/14
210.2 BW - i seriously think i gained 6lbs and got leaner in under a week lelelele
w5d3c2
at universal
HEAVY DEADLIFT
-Deadlift (1-3 reps)
135x8
225x5
275x3
315x1
365x1
405x1
455x1 -+belt
515x1 -+belt +15lb pr pretty easy maybe 15 more lbs in tank
-Deficit Deadlift (3-5x2-3)
(440x3)x2 -+15lb pr
-Front Squat (3-5x2-3)
(245x3)x2 -+20lb -3 rep pr
-Overhand BB Rows
225x15/15/15 -+10lb pr
-Wide Grip Lat Pulldown (5x8-12)
110x12/12/12/12/12
-Dumbell Curls (5x8-12)
30x12/12/12/12/12
much natty very gains wow
1/29/14
210.2 bw
w5d4c2
at universal
EXPLOSIVE BENCH 1
-Bench (paused, 3x8-12, 3x3 in slingshot)
45x15
95x8
135x5
155x3
(185x3)x9 - very very fast couldve hit 275 today i bet
(255x3)x3 -+slingshot fast and easy
-Spoto Press (6-8x2-3)
(235x8)x2 -+wraps +3 rep pr
-Illegal Wides (6-8x2-3, paused)
(235x4)x2 -+wraps +5lb -1 rep pr was too heavy thought i couldve got 6 but nope. worn out by this point
-Dumbell Incline Bench
75x13/12/12 -+wraps
-Dumbell Flies (5x8-12)
35x12/12/12/12/12
-EZ Skullcrushers (5x8-12)
95x12/12/12/12/10
done. squats tmrw
1/30/14
208.2 bw
w6d1c2
at Universal
EXPLOSIVE SQUAT
-Squat (2x8-12)
45x12
135x8
185x5
225x3
275x1
(285x2)x12 - pretty easy had a shitty time setting up though
-Pause Squat (6-8x2-3)
(315x6)x2 -+10lbs +1 rep pr nice considering i think its a no belt or wraps pr too and its paused so. bet I could squat 315x10 no belt
-Block Pulls (6-8x2-3)
0x0 again same issue had no access to blocks it depends on whose there and what not which sucks
-Yates Row (3x12+)
215x15/12/12 -+10lb pr
-Leg Press (5x8-12)
180lbs per side x12/12/12/12/12
-Leg Curls (5x8-12)
110x12/12/12/12/12
Done. bench 2 heavy saturday very excite gonna throw around 245 on cg
2/2/14
215.0 BW
W6D2C2
At Universal
HEAVY BENCH 2
-Seated OHP (3-5x2-3)
(195x4)x2 -+wraps +30lb -4 rep pr had a few in tank but no spotter
-CG Bench (3-5x2-3)
(240x3)x2 -+wraps +15lb -3 rep pr eh literally no one was in gym today so I had no liftoffs which really f’d this up stronger next time when I get a pick
-2 Board Bench (3-5x2-3)
(275x3)x2 -+wraps +30lb -5 rep pr really easy but no spotter… sunk into the boards more this time too so was good
-Dumbell OHP (12-15x3-4)
65x18/16/15 -+wraps +5lb pr same reps first set
-Bench Grip OH Rows (12-15x3-4)
225x16/16/16 -+straps +1 rep PR
-Dumbell Curls (12-15x3-4)
40x15/14/14/13
pretty good day. deads either tmrw or tuesday depending on how i feel my low back isnt happy with me being 215
2/3/14
212.4 bw
W6d3c2
at universal
REP DEADLIFT
-Deadlift (5-8 reps)
135x8
225x5
275x3
315x1
365x1
405x1
455x6 -+belt +3rep pr on a shit bar, have mid 5s right now with a deadlift bar… will see in two weeks on heavy day
-Deficit Deadlift (8-12x2-3)
405x9/4 -+1 rep pr on first set was beat as hell by the second very hungry
-Front Squat (8-12x2-3)
(225x8)x2 -+2 rep pr really easy
-Close Grip Overhand Rows (12-15x3-4)
205x15/15/15 -+straps
-Rollouts (12-15x3-4)
BWx8/8/8 - lol so hard, much heavy
heavy bench wednesday gonna rest and carb the fuck up
many hues
2/5/14
213.4 bw
w6d4c2
at universal
HEAVY BENCH 1
-Bench (paused, 1-3 reps, 1 in slingshot)
45x12
95x8
135x5
155x3
185x1
205x1
225x1
250x1 -+wraps
275x1 -+wraps +15lb pr
280x1 -+wraps +20lb pr easiser than 260 by a long shot
315x3 -+wraps +slingshot +30lb pr
-Illegal Wides (3-5x2-3)(paused)
(250x4)x2 -+wraps +15lb pr
-Spoto Press (3-5x2-3)
265x5/4 -+wraps +30lb -3 rep pr
-Dumbell Incline Bench (12-15x3-4)
75x17/15/15 -+wraps +4 rep pr
-Bench Grip OH Rows (12-15x3-4)
235x15/15 -+straps +10lb -1 rep pr only 2 sets, low back pump from hell
-Overhead Extensions (12-15x3-4)
75x15/15/15
Tired of waiting, its my time
squatted 425 today on way back up felt right inner thigh “pop” hurts pretty good iceing should be fine by monday to pull
2/11/14
? BW
W7d3c3
at universal
Rep bench 1
-Bench (paused, 5-8 reps, 1 in slingshot)
225x9 -+wraps +3 rep pr… forgot slingshot so that wasnt an option
-Illegal Wides (8-12x2-3) (paused)
215x10/9 -+wraps +10lb +2 rep pr
-Spoto Press (8-12x2-3)
235x9 -+wraps +1 rep pr… one set was enough
-Dumbell Incline Bench (12-15x3-4)
80x12/12 no time to do 3 sets
-Lat Pulldowns (12-15x3-4)
150x14/12 - did thesse not rows cause dont want to risk loading lower body yet
-Overhead Extensions (12-15x3-4)
80x15/15 -+5lb pr
pretty good day. Went to doctor, partial tear its gotten a lot better. should be totally good to pull monday gonna repeat this week starting that day. also gonna do bench 2 again on saturday then just proceed as normal.
Much gains. Very weights. Such strong. Wow.
CS
[quote]CSEagles1694 wrote:
Much gains. Very weights. Such strong. Wow.
CS[/quote]
much natty, very blood pressure,
2/14/14
207.8 bw
w7d4c3
at universal
REP BENCH 2
-Seated OHP (8-12x1-2)
185x9 -+wraps +4 rep pr
-CG Bench (8-12x1-2)
225x9 -+wraps +3 rep pr
-2 board bench (8-12x1-2)
255x10 -+wraps +10lb +2 rep pr
-Dumbell OHP (12-15x3-4)
70x17/15/13
-Bench Grip oh rows (12-15x3-4)
235x15/15/15 -+straps +10lb pr
-Dumbell curls (12-15x3-4)
45x15/14/14
2/16/14
? bw
w7d1c3 repeating this week
at universal
EXPLOSIVE DEADLIFT
-Deadlift (1x8-12)
135x8
225x5
275x3
315x1
365x1
(405x1)x8 - not as speedy as I wanted but ok
-Deficit Deadlift (6-8x1-2)
425x6 -+10lb pr
-Front Squat (6-8x1-2)
240x6 -sort of pr other #s were 225x8 and 245x3 so yeah sorta
-Close grip OH Rows (12-15x3-4)
215x15/15/15/15 -+straps +10lb pr boring tons of back work
-Rollouts (12-15x3-4)
bwx10/10/10/10
good day havent pulled in 2 weeks so. benching tuesday
2/18/14
210.0 bw
W7d2c3
at universal
REP BENCH 1
-Bench (paused, 5-8 reps, 1 in sling)
45x12
95x8
135x5
185x1
205x1
225x1
250x5 -+wraps +25lb -4 rep “pr” i suppose. Its an inbetween thing. I should bench 295-300 next heavy day in two weeks which will be good. Also no liftoff today so maybe 6 if i had one but oh well
275x7 -+wraps +slingshot +15lb pr
-Illegal Wides (8-12x1-2, paused)
225x9 -+wraps +10lb -1 rep pr very good here
-Spoto Press (8-12x1-2)
235x11 -+wraps +2 rep pr good
-Dumbell Incline Bench (12-15x3-4)
80x15/14/13 -+wraps +3 rep pr my dumbell incline is gonig through the roof right now apparently
-Bench grip OH Rows (12-15x3-4)
245x13/13/13 -+straps
-OH Extensions (12-15x3-4)
85x14/14/14/14
went early this morning to do this cause I was supposed to have a philosophy exam but it was cancelled… so gonna go do frat bro shit and hang out with my girl the rest of the day
2/20/14
210.2 bw
W7D3C3
at universal
HEAVY SQUAT
-Squat (1-3 reps)
45x12
135x8
185x5
225x3
275x1
315x1
365x1 -+belt +wraps
405x1 -+belt +wraps
425x3 -+belt +wraps +20lb pr on 3rm or +2 rep pr at weight take your choice
-Pause Squat (3-5x1-2)
335x3 -+20lb -3 rep pr had more in me but had a wierd issue where bar slipped off so just called it
-Block Pulls (3-5x1-2) (rack pulls from 1 below 26 on this rack)
475x4 -+20lb -1 rep pr pretty good
-CG OH Rows (12-15x3-4)
225x15/15/15 -+straps +10lb pr
-Rollouts (12-15x3-4)
0x0 skipped ran out of time
Good first real squat session back should have 500 in me soon enough considering i held back some today
2/21/14
213.0 bw
W7d4c3
at moravian
REP BENCH 2
-Seated OHP (8-12x1-2)
185x11 -+wraps +2 rep pr
-CG Bench (8-12x1-2)
235x6 -+wraps sort of pr
-2 board bench (8-12x1-2)
255x8 -+wraps didnt use real 2 boards here
-DUmbell OHP (12-15x3-4)
75x15/14/13
-Bench grip OH Rows (12-15x3-4)
245x13/13/13 -+straps
-DUmbell Curls (12-15x3-4)
50x15/15/15
trained at school with shit bars and equipment but still did well
2/24/14
214.0 bw
w8d1c3
at universal
HEAVY DEADLIFT
-Deadlift (1-3 reps)
135x8
225x5
275x3
315x1
365x1
405x1
455x1 -+belt
495x0 -+belt
-Deficit Deadlift (3-5x1-2)
455x0
-Front Squat (3-5x1-2)
245x5 -+2 rep PR
275x1 - pr
-CG OH Rows (12-15x3-4)
235x15/15/15/15 -+straps
-Lying Leg Curls (12-15x3-4)
6x15/15/13/12
-Rollouts (12-15x3-4)
bwx11/11/11
skipped pulls… leg started to hurt and apparently the strength from the injruy isnt all back yet… pissed me off but i have to step back and realize im still making good squat and bench progress so its fine
2/26/14
212.8 bw
W8d2c3
at universal
EXPLOSIVE BENCH 1
-Bench (paused, 3x8-12, 3x3 sling)
45x12
95x8
135x5
155x3
185x1
(195x3)x9 -easy as fuck
(275x3)x3 -+slingshot again easy as fuck…
-Illegal wides (paused, 6-8x1-2)
250x5 -+wraps +1 rep pr
-SPoto Press (6-8x1-2)
260x8 -+wraps +3 rep PR
-DB Incline Bench (12-15x3-4)
85x15/15/12 -+wraps +5lb pr
-Bench grip OH rows (12-15x3-4)
245x15/15/15 -+straps +2 rep pr
-OH Extensions (12-15x3-4)
90x15/15/14/13
Damn dude last log I use to read of yours you were nowhere near as strong. Great progress man! Keep it up.
[quote]Spidey22 wrote:
Damn dude last log I use to read of yours you were nowhere near as strong. Great progress man! Keep it up.[/quote]
Thanks man