12/18
HS preacher curl 115x19 RP (+5 reps)
IC standing calf raise 360x18 rp (+25 pounds)
rev band NGHR from pin 9x16 RP (+2 reps)
IC plate loaded leg press 670x6 (+90 pounds -2 reps)
390x20 (+100 pounds)
hoist crunch 90x26 RP (+10 pounds -2 reps)
12/20
HS incline 340x13 RP (+1 rep)
HS shoulder press 250x14 RP (+20 pounds -5 reps)
Cable rope press down 80x26 RP (+7.5pounds +1 rep)
Lat pull down 260x15 RP (+20 pounds -5 reps)
LF row neutral grip 255x17 RP (+15 pounds -1 rep)
12/22
hammer curls 65s x 54rp (+10 reps) (27 each arm)
LF donkey calf raise 360x35rp +3 reps
LF lying leg curl 160 x 22rp -1 reps
+10 pounds
front squat 255 x 1,4
165 x 20 +5 pounds
notes: did the front squats in a squat rack instead of the cage. took 255 did one rep and the bar hit the rack on the second rep and fell forward. i reset the weight, waited a few seconds and went at it again. got 4 reps on the second attempt. i hate squat racks. but i think i’m going to check my ego and back off the weight a bit to see if i can make better progress.
took christmas pretty much off to rest my hand. did 2 light weight high rep full body workouts. hand is feeling better.
12/30
bb bench 275 x 18rp
LF shoulder press neutral grip 180 x 22rp +5 reps
LF dip 255 x 33rp +3 reps
DB pullover 80 x 31rp +5pounds -1 rep
HS row overhand grip 340 x 19rp +20 pounds -4 reps
notes: so, got to the gym and the HS bench pads had been removed. so with my hand feeling better I decided to try out the regular bench. went well, i actually got 15 reps, then only 2 and 1 reps on the rest pause. If i’m keeping the reglar bench i’m going to take a little longer pauses.
So I may have missed something, you taking a break from powerlifting now?
Either way, awesome work.
nursing a sore hand. figured id try to make myself a prettier. i’ll be back into powerlifting before i start getting the itch to shave my legs or pant on a tan.
the guys at the gym have been giving me hell about it too.
1/2/11
IC preacher curl
145x22 RP (+5 pounds +2 reps)
BM seated calf raise
180x12 (+2 reps)
Cybex plate loaded leg press in hamstring position
860x27 RP (+50 pounds +6)
HS squat
430x8 (+3 REPS)
250X20 (+20 Pounds)
cybex trunk rotation 110 3x10
gym was closed yesterday so i drank beer instead. :0)
awesome session today, i attribute it to glycogen replenishment from the beer. big improvements today. going to have to break out the 100 pound plates on the HS squat machine next time.
did 10 minutes of uphill walking after the lifting session too. legs are really fried.
[quote]DoubleDuce wrote:
nursing a sore hand. figured id try to make myself a prettier. i’ll be back into powerlifting before i start getting the itch to shave my legs or pant on a tan.
the guys at the gym have been giving me hell about it too.[/quote]
Wait until you can squat and dead heavy again and end up adding 20 lbs or so every 2 weeks…
[quote]DoubleDuce wrote:
1/2/11
IC preacher curl
145x22 RP (+5 pounds +2 reps)
BM seated calf raise
180x12 (+2 reps)
Cybex plate loaded leg press in hamstring position
860x27 RP (+50 pounds +6)
HS squat
430x8 (+3 REPS)
250X20 (+20 Pounds)
cybex trunk rotation 110 3x10
gym was closed yesterday so i drank beer instead. :0)
awesome session today, i atribute it to glycogen replineshment from the beer. big improvements today. going to have to break out the 100 pound plates on the HS squat machine next time.[/quote]
Nice.
[quote]Cephalic_Carnage wrote:
[quote]DoubleDuce wrote:
nursing a sore hand. figured id try to make myself a prettier. i’ll be back into powerlifting before i start getting the itch to shave my legs or pant on a tan.
the guys at the gym have been giving me hell about it too.[/quote]
Wait until you can squat and dead heavy again and end up adding 20 lbs or so every 2 weeks…
[/quote]
What kills me more is the fact that I just got a new texas strength bench at home that I can’t use.
1/4/11
HS wide bench
450x14 RP (+40 pounds -7 reps)
BM lateral raise
175x22 RP (+15 pounds -5 reps)
BM tri press down
190x27 RP (+5 reps)
Pull up
BWx27 RP
HS low row
360x23 RP (+2 reps)
Notes:
this was full of suck. I forgot my carbs. forgot to bring my potatoes to work and forgot to drink my pre workout shake on the ride there. the bench rest pause actually ended because a passed out for a second and startd hearing noises. realized what i did, drank my shake and gave myself 10 minutes. I went through the rest of the workout slighty dizzy and nausiated. still managed to ad a few reps and such, but, due to my stupidity, i left a lot of reps un-done.
1/6
HS preacher curl 115x20 RP (+1 reps)
IC standing calf raise 360x22 rp (+4 reps)
rev band NGHR from pin 9x20 RP (+4 reps)
IC plate loaded leg press 670x8 (+2 reps)
410x20 (+30 pounds)
hoist crunch 95x27 RP (+5 pounds +1 reps)
1/8
HS incline 340x15 RP (+2 rep)
HS shoulder press 250x17 RP (+3 reps)
Cable rope press down 87.5x23 RP (+7.5pounds -3 rep)
Lat pull down 260x18 RP (+3 reps)
LF row neutral grip 262.5x18 RP (+7.5 pounds +1 rep)
speed deadlift
225 5x3
my hand is doing a lot better. been doing my warm ups on pulling movements without the strap. did some speed pulls today to test it out. i’ll be back to full swing soon i think.
Just real quick so no one thinks I died, I have been training.
Been on some emergency travel for work. Working long hours in Virginia. I’ve gotten in workouts when I could and have done body weight, band work, and foam rolling in between.
I haven’t done the regular workouts because I haven’t had access to the same machines. The good news is that my hand feels about 95% and I’ve been able to hit the free weights (still using the strap) while it continues to feel better. Even did some deads and worked up to 455 without a problem and 405 on the back squat.
I’ll have to post the workouts later. I’m going to start taking video of the main free weight stuff again and I got a video of the deads to post later (I pulled sumo for the first time in a quite while and would like feedback)
In the meantime, I’m trying to figure out what I’m going to do with my training now that I don’t have the hand limitation. I figure I have 2 ways to go about it. I can either go ahead and re-start the whole program with a whole new exercise selection, or I can gradually faze in the stuff I can do now.
I won’t be back home and back to gym access until Friday.
I hate travel.
Oh, and my new bench is awesome. I have the best wife. =0)
You know she’s a good one when she buys you a competition style bench for Christmas.
Got some guns on you man. Guess the beard is working.
[quote]WhiteFlash wrote:
Got some guns on you man. Guess the beard is working.[/quote]
Thanks.
I’ve always had pretty big arms without trying much. I know this isn’t PC on here, but I got them up to 18" without much direct work at all. With the DC stuff I’m putting in some direct work so we’ll see how far I can take them.