Thursday, April 2, 2009
Off Day.
Played racquetball and did some weighted abs.
Friday, April 3, 2009
Pullups [bodyweight] 10 7 7 6 6 5
Played racquetball again. It seems to be the only sport that i am able to play at the moment. basketball just isn’t my thing, and it’s always raining anymore.
Ran some before I went to bed.
Friday, April 3, 2009
Pullups [bodyweight] 10 7 7 6 6 5
So i wrote the same thing twice because I didn’t think it went through the first time
Saturday, April 4, 2009
Power Clean [185]x5 [205]x5 [225]x5
Squat [275]x5 [325]x5 [365]x5
Calf Raises [315]x10 [405]x10 [485]x9
ab work with mom. weighted abs, oblique stuff. nothin’ too serious.
So how is the squat going? How did the 365 feel for 5?
A lot better than it used to. Not too long ago 365 for three reps was killing me, but now it’s getting easier. I think my legs are getting used to squatting just below parallel again, and for power.
the cleans all start off as hang cleans and move to power cleans as the weight goes up.
I am noticing the different kind of stress my legs feel with this workout as opposed to the butt to calf routine.
3 3 3 is Monday.
Monday, April 6, 2009
Power Clean [135]x10 [155]x8 [190]x6
Squat [295]x3 [340]x3 [385]x3
DB Bent Row [95]x3 3 [110]x3 3 3 3
Bicep curls [50]x10 10 10 10 10 10
Wednesday, April 8, 2009
Hang Clean [175]x5
Hang Clean [195]x5
Power Clean [245]x5
Deadlift [275]x5 [315]x5 [375]x5
Bench [225]x3 [245]x3 [265]x3 [285]x3 [295]x2 [295]x1
French Press [70]x10 8 6 5
Calf Raises 10 10 10
Lateral Raise and Pushup burnout.
Today was a long workout, but check out those numbers! My bench isn’t as impressive as I would like it to be, but I’m training my arms for size right now so I guess I should suck it up. As far as power clean goes, my friend Jeff helped me stay motivated and told me to go up 20 pounds from last week if i wasn’t a pussy. so i did. This got me motivated for deadlift too. Bench and the rest was whatever I’m just glad my legs are functional again.
Suck on that Mark.
Wednesday, April 8, 2009
Hang Clean [175]x5
Hang Clean [195]x5
Power Clean [245]x5
Deadlift [275]x5 [315]x5 [375]x5
Bench [225]x3 [245]x3 [265]x3 [285]x3 [295]x2 [295]x1
French Press [70]x10 8 6 5
Calf Raises 10 10 10
Lateral Raise and Pushup burnout.
Today was a long workout, but check out those numbers! My bench isn’t as impressive as I would like it to be, but I’m training my arms for size right now so I guess I should suck it up. As far as power clean goes, my friend Jeff helped me stay motivated and told me to go up 20 pounds from last week if i wasn’t a pussy. so i did. This got me motivated for deadlift too. Bench and the rest was whatever I’m just glad my legs are functional again.
Suck on that Mark.
Monday, April 13, 2009
Hang Clean [135]x10
Hang Clean [165]x8
Power Clean [205]x6
Squat [275]x5 [325]x5 [375]x5
Bent Row DB [95]x3 [95]x3 [110]x3 [110]x3 [110]x3 [110]x3
Bicep Curls Supersetted 120 bi curl with 80 pound reverse curl. 4 sets. That felt good.
My squat numbers are going up, but I need not to rush them. They’ll go up as fast as they are able. My ego doesn’t need to get into the way. I’ll work on this, but I think that my last set of squat was pretty legit. I probably could have gone lower, but I was pretty dead when it came to that.
I feel You on taking it slow with the squat. My ego says squat till I literally drop and throw plates on there until the bar is full but my training brain knows otherwise.
Also so are your squats all just below parallel or are you trying to go deeper? Either way what matters is what gets you closer to your goals.
One more thing. Dude its 2:55 am. What the hell are you doing up? Go to sleep. No wonder your squat has been suffering lately.
What a second? What is your split now? Why are you doing Power Clean, Squat and Bicep Curls all on the same day?
Ok this is my last post tonight.
Suck on what? Your bench?
We’ll see about that.
Meet up with me exactly two years from now and we’ll see who has a bigger bench then.
I need some time to actually start benching and then make up about 100lbs and then I’ll be ready.
I don’t sleep anymore. It’s 12:26 right now. I’m used to it. Whether or not my training is suffering is debatable, but I’m not tired. I thrive in the wee hours of the night. I can’t get anything done during the day.
NEW SPLIT UPDATE: (about two weeks too late)
MONDAY: Power clean 3 sets, squat 3 sets, back 3 sets strength exercise, biceps high intensity.
TUESDAY: calves and abs and running. It just takes too long to do calves and abs during my other days so I just threw it in here. I like it.
WEDNESDAY: power clean 3 sets, deadlift 3 sets, bench 6 sets, triceps low intensity
THURSDAY: calves abs and running.
FRIDAY: power clean 3 sets, squat 3 sets, back 6 sets strength exercise, biceps low intensity.
SATURDAY: Military 6 sets, triceps high intensity 3 sets, calves, abs and running
No, suck on that squat. I don’t care about bench… THAT much. I just want to squat 500 by June 1st. And honestly 600 soon after that. I won’t have the muscle memory for 600 though. That’ll have to be all training.
I go just below parallel, right before I feel like my hips are going to tuck under. That’s where I feel like the best power can be generated for me, especially seeing as how I have shot up to 375 for 5 reps as quickly as I have. just goes to show what happens when you find something out that you have been doing wrong your whole career.
Saturday, April 18, 2009
Power Clean [175]x3 [195]x3 [255]x3
Squat [295]x3 [345]x3 [405]x3
That’s all I did today. I was simply too tired. I hiked 7 miles yesterday and spent all day at the ball park. I took a while off from working out because I had my second Chemistry exam Thursday, and Friday I rested. I think the rest did me good, because my numbers today were pretty phenomenal. I went up 20 pounds. I’m lovin’ this.
Sunday, April 19, 2009
Seated Calf Raises 2 plates/side 8 8 8
Standing Calf Raises 4 plates/side 12 12 12
Ab Circuit
Plyometric Jumps for about 10 minutes off of one and two legs
I am consistantly 205 now. I weighed today fully clothed and I believe it was 205.5ish
No running today, the jumping gave me enough cardio. I’m planning on being really sore tomorrow, because yesterday I played Ultimate Frisbee for an hour and a half. I can’t wait to put the final pictures June 1st. I have transformed from a bulky powerlifter into a hardcore athlete.
Monday, April 20, 2009
Power Clean[135]x10
Power clean [175]x8
Power Clean [215]x6
Squat [225]x10 [285]x8 [375]x3
Bent Row [135]x10 [155]x8 [175]x6 [185]x4 [205]x4 [205]x4
Bicep Circuit-
3 sets wide grip curls of 8
3 sets close grip curls of 8
4 sets reverse curls of 8
My squatting today was not the best. I knew it wasn’t going to be. I went into the gym sore today. From the Ultimate this weekend to doing some jumping training yesterday I hadn’t had much time to recover. I think I will either have to adapt to the training or move my jumps to my power clean and squatting days. Not sure though, because I don’t want to make my Mondays, Wednesdays, or Fridays too long.
Wednesday, April 22, 2009
Power Clean [175]x5 [215]x5 [245]x5
Deadlift- warmed up for max-
425 successful
455 scratch (I know it was too big of a jump)
Bench [265]x 5 5 5 5 4
French Press [85]x 8 6 6
Pretty good for strength today considering I have missed my last few bench days. I liked my deadlift numbers but I know I could have gotten 440 easy, My partner called me a vag and made me put on a 25. I’m not gonna lie though, I wouldn’t have put it there if I didn’t want to do it too. Power Clean was a little off today and I’m guessing it’s because of my nutrition. I haven’t eaten quite right for the last few days. My bench form was impeccable though. I’m happy about my workout and Ready for Friday- It’s gonna be good, I can tell.