Hello, my name is Josh and I have been powerlifting with my friend Sean the baby slayer for over a month now, under the expertise of the great Mike Hedlesky. I’ve been meaning to start my log for a while, since Sean and I do have slightly different results.
Day 1 (of online logging)
Saturday, May 22 2010:
Speed Bench -
135x5
185x5
225x5
185+40 lbs of chain: 9 sets of 3
Incline DB Press -
50x5
60x5
80x8x4
Pullups-
5 sets of as many as possible
3 clean, 2 not clean rep
2 clean, 2 ugly
2 clean, 1 ugly,
2 clean
1 clean, 1 ugly
Lying Bench Rows -
45x10
90x6x3
Barbell Curls -
65x10
85x10
115x6x3
Day 2
Monday, May 24, 2010
Max effort Dead Lift
135x10
225x5
315x5
405x3
465x1
495x1
530x1
545x1 DL PR (from 505lbs. ab a month ago)
Then I died doing…
glute ham raise
x5 reps
x5 reps
x3 fail
x3 fail
give up.
~100 ft sprints with sled -
75 lbs x 2 sprints
165 lbs x 6 sprints (avg. ~6.4 sec)
Day 3
Wednesday, May 26 2010:
2 Board Bench Press - my first time
135x5
185x5
225x5
275x3
315x3
335xF
335x1 (almost had 2, i say 1.5)
Close Grip Bench -
225x8
245x6
265x6
Bradford Press -
95x10
115x8
135x8x3
DB Row -
115x10
135x10
165x8
185x6
205x3L, 1R then fail
1 1000 meter row (hard as doug)
Saturday May 29, 2010
2.5 mile run w the girlfriend
Speed Squats (no chains available at the beach house)
125x5
225x5
275x5x7 sets (6th set felt like shit, 7th set felt alot better)
i was really working on getting to a solid depth, not too high not too low.
Goodmornings
125x10
145x10
145x10
145x5 (ugh fail)
Abs- hyperextention to ‘feet in the air position’ on the dock. th pressure of not falling in the dock is a good motivator to do the exercise right haha.
Why, for the love of god, would you ever run that far?
If you are gonna do that, either do it a couple hours before you lift and eat a shit load of food between, or do it right after. It can mess up your lifting if you do it before. But lifting before wont mess up your running.
Ideally, dont ever do that again. An adaptation to running like that is muscle atrophy(shrinking) so the oxygen you take in can diffuse across your cell membranes faster. This is why marathon runners look like they are dying and why bodybuilders are fucking huge!
Why, for the love of god, would you ever run that far?
If you are gonna do that, either do it a couple hours before you lift and eat a shit load of food between, or do it right after. It can mess up your lifting if you do it before. But lifting before wont mess up your running.
Ideally, dont ever do that again. An adaptation to running like that is muscle atrophy(shrinking) so the oxygen you take in can diffuse across your cell membranes faster. This is why marathon runners look like they are dying and why bodybuilders are fucking huge!
Thanks for the explanation Mike. I was actually wondering about that. lol and yeah, marathon runners and their bodies SUCK! but I’ll keep it in mind next time the female friend wants to ‘jog’. what are proper ways to keep in shape cardio wise? short sprints and stuff?
Wednesday June 2, 2010 (aka worst work out ever)
Today sucked entirely because I worked out at a ‘fitness center’ engolfed by queers w gelled hair. I enough lame bicep curls and 1/4 squat workouts to make me want to burn the place down and shit on the ashes. however…
attempted floor press:
135x10
225x5
245x5
275xF (awkward rack w no help i cant explain how bad this place sucks)
moved on to:
Dead Lift from a deficet (2 plates)
135x10
225x5
315x5
405x3
455x1
455x1
475xF (slick bar, no chalk, no belt, britney spears music)
I know i’m bitching alot but i think i am allowed to make excuses in good humor today
RDL’s
135x10
225x10
315x5
365x3 slip (a few choice words slip)
365x3 slip (several choice words ab the gay gym slip)
365x2 slip (yelled several curse words and started a scene)
give up on attempted 365x15
DB clean snatch press to let out anger:
65x10
75x5
85x4
100x3
DONE- the gf had to go to class and apparently the faggot in the Americana Eagle shorts, holister shirt, excessive tattoos, and gelled hair complained to the manager that I slammed a weight and was swearing.
I am SOOO SORRY, i promise i will NEVER go back again so don’t worry, the next time you and your butt buddy friends can whack e.o off on the leg extension machine without me disturbing your intimacy.
Sean, I swear to you I will drive 20 min to lift next time, idc if I have to bike there with two flat tires.
Basically: My laziness of not driving 20 min to a REAL MEAT HEAD gym resulted in my anger for the world to sky rocket, my patience of my gf and her gym to diminish, and I probably got weaker just watching the one guy scream bloody murder while doing quarter squats on the suspension rack.
Moral of the story: Don’t be frail, work out at real gym like SSPT if you want a chance in hell of getting strong. The END
Thursday June 3, 2010:
Floor Press -
135x5
185x5
225x3
265x1
295x0
275x1
295x1
315x1
325x0 (too low)
325x0 (need to explode off the bottom, dont stop) reminder to self: STOP THINKING AND PUSH IT UP!
Bradford Press -
95x10
135x8x4
DB Rows -
115x10
165x6
165x8
165x8 again
165x8 (ugly eight but i deed it)
BK double cheeseburger curls followed by steak and potatoes stomach expanders
Wednesday, June 9, 2010
Speed Bench (no chains)
125x10
150x5
175x5
195x5
225x20 PR for reps
250x3x3 sets inside grip
250x3x3 sets normal grip
250x3x3 sets outside grip (it all felt good)
Incline Dumb bells
60x15
70x15x5 sets
Bent over rows
125x10
150x10
175x6
200x5x4
scrub the boat, bow to stern, starboard to port. DON’T MISS AN INCH and tique the wood. Shark Fishing on Friday
3/4 run down the road (straight away)
12 0r 14 40 yd. sprints on the way back
My cardio is steadily declining
Saturday, June 12, 2010
kayak paddle to the island,
you may laugh but try rowing for two ppl in the middle of the current thats rushing and w boats trying their hardest to flood you. haha
Monday, June 14, 2010
real workout
Tire Flips
5 flips x 2 sets
deadlifts from a deficit ~3-4"
225x5
315x3
405x1
465x1
495x1
515xfail (lifted off the ground to ab. my shins then it got stuck)
glute ham raises
5x5
back to work
Sunday, June 20, 2010 (happy father’s day to all)
back to the ‘fitness center’ with suprisingly better results this time. haha
speed squat w/box (no chain available of course):
135x10
225x5
275x5
315x3
365x3x3 (not fast)
315x3x3 (not quite fast enough on the 3rd set)
275x3x3 pretty good speed, half decent control. I’m trying to work on a solid point to stop so I can be strong pushing back up.
Speed Deadlift (no chains, no chalk, no belt)
135x10
225x5
275x5
315x5
365x3
405x3x3
365x3x3
Zerska CARRIES!
225 2 laps (1 lap = about 15 meters. i think)
275 2 laps
315 2 laps
335 1 lap
375 1 lap. felt really good. plus i scared the shit out of all the pussies in there. haha. I had two ppl come up to me and tell me that they would hate to meet me in a dark alley. lol. that was the best part of the day.
super set: glute ham raises and abs.
glute hams: 5 sets of 10
abs-leg kick ups from vertical.
5 set x 20 reps.
Meat and Bean chili chow down. then Toy Story 3 in 3D. It looked like the toys were going to get burned in a firey holocaust for a minute. haha awesome
Tuesday, June 22, 2010
Squats:
135x5
225x5
275x3
315x2
365x1
405x1
425x1x2 sets
445x0 (didn’t go low enough, I came back up though.
445x1 deep, slow up but I got it.
RDL’s
135x5
225x5
275x3
315x3
365x2
405x2 then 3 then 2 and 1 one. No chalk or belt at dumb fitness center really screwed my rdl for max reps up
365x5. Done for the day. Ate probably a 2 pound t-bone steak and felt awesome!
Back to the grind… I am now located in Key West, Florida living the island life and going to school. Getting back in the weight room. I hate taking time off, I lost some strength but it’ll come back. IT BETTER! oh yeah, I’m working out at a pretty sweet gym down here called Old Town Fitness. Old School rusty free weights and racks and alot of guys that make me look tiny, and others that make me look fat. haha
Start of Smolov (sp.)
Day 1 Monday, September 6, 2010
Squats:
135x10
225x8
275x9
315x9
315x7
305x9x4
ugh
glute ham raise
5x10 w a 45? ish
calf raise
4x10 (final set single leg)
abs:
hanging leg lifts
10 reps x 5 sets (give or take)
branford press: I think the bar was more than 45lbs. 135 felt like 155 or 165. anyway…
bar (~55lbs.) x10
155lb.x10
155x8
155x10
155x8
Decline (to the neck) bench press, super set with seated rows
55x15
75x12
85x12x2
Rows:
(~150)x10x3
Db rows, superset with inc. DB press
rows:
55x10
65x12
70x12
85x10
Incline DB:
45x15
55x15
65x10
65x8
Skull crush press(i forget what we called them), superset with lat pull downs
skull crush press:
45x10 x10 presses at end of set
55x10 x10 presses at end of set
65x10 x20 presses at end of set
lat pull downs:
100x12
120x12
140x10
Abs superset with sitting bicep curls
Hanging leg curls
x20x4
curls
75x10x4
Fuck me Friday September 10, 2010
Day 3 of Smolov Squat Death
80% of 445lb x 7 set x 5 reps
355x7x5 (i will continue to work to get as low as possible for maximum results)
Suck it Saturday September 11, 2010
Day 4 (week 1) of Smolov:
85% of 445lb. x 10 sets x 3 reps
375x7x3
375x2 reps (Fail on #3)
375x1 rep (Fail on #2) lay on the floor in anger
365x3 (completion of 10 sets)
Wow what a week! That was badass! went to the grocery store still drenched in sweat, bought a whole milk and a rotisserie chicken and ate it at home.
Fuck me Friday September 10, 2010
Day 3 of Smolov Squat Death Program
80% of 445
355x5x7 reps
Day 4 of Smolov Squat Suicide (Week 1)
Suck it Saturday September 11, 2010
85% of 445
375x7x3 reps
375x2 reps (fail on 3rd)
375x1 (fail on 2nd)
365x3 (completion of 10th set). Bullseye.
Went to the grocery store still soaking wet; grabbed a gallon of whole milk and rotisserie chicken and ate it at home.
i cant explain how bad this place sucks)