I’m a long time lurker, figured since I spend time on here might as well make a log to keep me honest.
height 6’-2
weight 225
age 33
Background: Started training at age 30, I was out of shape and over weight. Dropped 50lbs in first 1.5 years through diet, KB, bodyweight exercises and circuits etc. I also dabbled in crossfit, its just not for me. Realized in this time although weight was down my strength was going no where. So about a year or so ago started learning how to Squat Bench Dead properly and my pursuit of getting strong started. I have a laundry list of injuries from a car accident in my teens which makes squats tough. Broken femur, fractured pelvis, tib/fib plates screws blah blah blah you get the point.
Training:
Tuesday - DL
Thursday - Bench
Saturday - SQT
I keep my asst work to 3-4 exercises, higher reps 8-12
Diet:
I’ll keep it basic here cause this is boring as shit. I eat clean 90% of the time. I love pizza and ice cream.
sat 2-9-13
spilt sqts
bwx8x2
25x8x3
just started these stability is tough
back sqt
95 purple bands x5x5
SLDL
95x8
145x8x2
I go really wide stance on these (feet almost touch plates). out wide im very weak. its a starting point.
leg curls
55x10x3
done had to go move furniture lotsa steps
oh ya DMX on ipod in car enroute to gym… nice start
Tues 2-12-13
lat pd
90x10
100x10
110x10
120x10x2
low cable row
3 sec pause
90x10x4
KB row
24kg x8x3
DL
135x8x2
185x8
225x8x3
I usually do my pulling first, switched it up for this week.
rev hype
50x12
60x12x2
Done… ate some leftover meat and potatos. built some bookcases then sleep. Our new puppy loves styrofoam…
Thristy Thursday 2-14-13
Bench Bamboo bar
12kg KBs x20x5
Shoulder has been aggitated. Decided to go this route, felt really good after. Sleeping makes it worse then training…
NG incline DB press
45x10x3
just to get some reps in. light and fast
lat raises
15x8x3
push ups
x8x3
curls
100 reps
tri PD
100 reps
cuff work
shoulder horn
I kept everything light and moved pretty quick. Didnt want to make shoulder worse. like i said before training it feels pretty good, but it seems sleeping is fucking it up. Idno. Has anyone ever used the “Rotatoreliever” and had success?
saturday 2-16-13
back sqt
165x5x5
SLDL
145x8x3
OH sqt
45x8x3
leg curls
40x12
45x12
50x12
leg ext
70x12
75x12
80x12
I’ve always squated high bar narrowish stance and always had depth issues. So I’ve dropped the weights to focus on depth (which is difficult) and I’ll rebuild from here.
tuesday 2-19-13
treadmill 10mins, foam roll etc
DL
135x8x2
185x8
225x5
225x5
275x5
lat pd
90x10
100x10
110x10
120x10
low row
90x10
x12
x15
kb row
20kg x8x3
rev hype
25x10
50x10x3
rev crunches x12x4
ab mach x 20 x3
rehab stuff
wall slides
glute actvi
band pull aparts
so my previous post from bench day is lost in cyber space. And i dont feel like retyping it… it goes like this…
light weight, shoulder still kinda jacked. arms and shoulder asst work. same deal. feels way better then last week tho. movin along.
Leg press
90x15
145x15
180x15
Splt Sqt
bwx8
20x8
25x8
sqts
95x5
135x5
155x5x5
bar/mini bands x3xabunchofreps. really focus on speed and driving out of the hole. once i break parallel (a new thing for me) im super slow outta the hole. im not going to worry about weight until i feel strong and stable below parallel. im just gonna keep on keepin on.
leg curls
3 sets
leg ext
3 sets
done
continue on with rehab mobilty shit. band pulls wall slides and glute activiation. this shit is so boring but i get it done. my puppy attacks me when i foam roll… she goes fuckin ape shit.
2/26/13 tuesday
dEADLIFt DAY. gym was empty this eve. nice session.
DL
135x8x2
185x5
225x5
275x5x2
lat pd
90x10
100x10
110x10
chins
x5x3
kb row
20kg x8x3
seated row
90x15x2
90x12x2
rev crucnches
x12x4
got home did some band pulls and lacross ball work on shoulders and pecs.
2/28/13 thursday
bamboo bar
12kg bells x20x4
inc db press
30x12
40x8
45x8
50x8
incline
95x5x5
rear delts
10x20x3
delt raise
10x10x3
supersets x3
ezcurlsx15
rope hammerx15
OH tri extx12
tri PDx12
rev curlsx10
leg raisesx10
been doing alot of shoulder PT, bandpulls, laccross ball, shoulder horn. took it easy again on shoulder it fells pretty good. gonna keep working on it. gotta add in some early am cardio. swings jumprope pushups etc
sqawts
leg press
90x15
140x15x2
sqts
95x8
95x8
115x8
135x5
155x3
175x2
195x1
215x1
225x1
245x1
all sqts felt good today, below parallel, which is my focus. so im pretty happy with this, time to keep working up from here
sumo SLDL
135x5
155x5x2
done nice session
sunday
bandpulls
rumble roll
rev crunches
laccross ball shoulders pecs
glute activation stuff
tryin to do this daily
tuesday
DL
135x8x2
185x5
225x5
275x3
295x3
kb row
20kg x8x4
pullups
x5x3
lat pd
90x10
100x10x3
rev hype
25x8
50x8
60x8
70x8
seat row
90x12x4
before bed ill hit up roller and bandpulls.
decent session. top set of DL was a little slow. over all im feeling prety good these days. and im pretty energized to train. things are good. In 2 more months and my son will be born. very exciting stuff. training will take a back seat for a while. I’ll end up switching gyms to one right by home for convenience and longer hours to make it work. In the mean time i got a lot of baby stuff to build, keep training and eating.
benchin
bar x abunch
95x8x quite a few
115x5x3
inc dbs
45x10
50x8x2
reardeltflys
10x20x3
lowcabledeltz
10x12x3
seated triext
40x12x3
rope pd
30x12x3
seatedDBcurls
20s x a bunch
ropehammercurls
30x10x3
So 1st time benching today in over a month i think. shoulder felt good ok… better then past weeks kept it light worked on form, not flairing elbows. slow increases each week and keep up on rehab mobility shit. squatting tomorrow instead of saturday.
squats
foam rollin
squats
barx8x2
95x8x2
135x8
155x8
175x8
box squats 15"
95x3x5
wide stance… makes me want to collapse.
single leg curls
3 sets
single leg ext
3 sets
done squats felt good today
pullin
DL conv
135x8
185x8
185x5
225x5
245x8
245x8
lat pd
90x10
100x10
110x10
120x10
KB row
20kilo x10x3
pullups
5,5,5
rev hype
25x8
50x8
75x8
bench
45x10
45x10
95x5x3
115x5x3
125x5x3
inc db
40x8
45x8
50x8
55x8
rear delt fly
10x20x3
6way delt
5x10x3
ezcurl
35x12x3
single arm PD
20x10x3
OH tri ext
40x12x3
rope hammer curl
30x12x3
not bad shoulder is so-so. got some new rehab mobility stuff to try. squat tomorrow.
squats
45x8
45x8 add 40lb chains
95x5
135x5
135x3 add 40lb chains 80 5 sets
dont usually use chains, hitting below parallel pretty easy but speed is slow, so figured chains might help. last set was the best and fastest
box squat
55x5
105x8
105x8
sumo SLDL
135x5x3
I got some shit going on this week so I benched today… pull tomorrow.
pushups
bandpulls
foam roll
bench
45xlots
95x5x2
115x5x2
135x3x3
inc db
40x12
45x10
45x8
rear delt fly
8lbx20x3
delt raise
10x12x3
ezcurls
25
30
35
40
45
50
55x8
1 arm PD
25x8x3
pd
40x10
50x10x2
seated db press
20xfailurex2
shoulders felt ok again. added the shoulder presses at the end to get a lot of blood flow into the shoulder. still doing bandpulls and laccross ball work daily.
deads
135x5x3
185x5
225x5
260x8
lt pd
90x12
120x8x3
kb row
24kg x6x3
24kg x10
seat chest row
90x12x4
2 sec hold at top
rev hype
25x8
50x8
85x8
100x8
leg raise
10-1 (55reps)
ab roller
x10x2
2.5 mile walk with pup
shoulder rehab stuff