I had to drop my mother off at the airport this morning, so I couldn’t lift. Overall, not a great week for lifting. I’ll hit it harder next week.
Bench:
210 X 3
210 X 3
210 X 3 - The last rep on each set was a grinder.
Explosive Shrugs:
185 X 3
185 X 3
185 X 3 - These are my replacement for hang clean. They’re like the first pull of the clean.
Functional Power Press:
90’s X 3
90’s X 3
90’s X 3 - These are destroying my shoulders.
Dumbbell Jump and Press:
40’s X 3
40’s X 3
40’s X 3 - We got new boxes for the jumps. They are much wider. They make this exercise easier mentally.
Incline Dumbbell Bench:
70’s X 8
70’s X 8
70’s X 5 - I’m still progressing well.
Dips:
BW X 10
BW X 10
BW X 5 - My triceps were fried after all the pressing.
Skullcrushers:
55 X 8
55 X 8
55 X 4 - The triceps were gone. I want to try JM’s.
50 Full Situps - DNC
The team won the first playoff game 35-6. We’re going all the way. We’re playing a team this week that we beat 33-0 in the regular season. They’ve improved a lot.
Also, I got a 2160 on the SAT with a perfect 800 on the Critical Reading section. I was pretty happy to hear that.
Are you on a special bench program? I didn’t read the whole log, but it seems your bench hasn’t changed since June. Might want to reavaluate what you’re doing so you can hit the 275 by Febuary, I think it’s doable.
Nice SATs, I’m so glad I don’t have to worry about those things anymore.
[quote]austin_bicep wrote:
Are you on a special bench program? I didn’t read the whole log, but it seems your bench hasn’t changed since June. Might want to reavaluate what you’re doing so you can hit the 275 by Febuary, I think it’s doable.
Nice SATs, I’m so glad I don’t have to worry about those things anymore.[/quote]
Nope, I’m not doing anything special for bench. I hate to make excuses but I think I have to in this case. My bench had gone up to 245 around the end of summer, but football and the weightroom being closed for renovations shut my lifting down for a month. Camp took a week, two a days added another week, and then the renovations added another two weeks. I’ve never been someone who’s had to take a week off; that’s when I stop making gains. The four weeks off dropped my lifts down majorly.
Since then, I’ve just been moving things back up steadily. I haven’t lost a rep on my core lifts at all, and my poundages have been moving up 5 to 10 lbs a week. I agree, 275 is definitely possible. Hopefully I’ll be able to gain somewhere around 10 lbs so that I’ll have a 15 lb weight cut to 165.
Thanks for the good words, hopefully I didn’t throw too many at you. =)
Squat:
350 X 3
350 X 3
350 X 3 - The left side felt a little heavier, but it was because my setup was bad.
Lunges:
70’s X 3
70’s X 3
70’s X 3 - I almost fell again. I like what these are doing for my grip.
Step-ups:
75’s X 3
75’s X 3
75’s X 3
Pull-ups:
BW X 10
BW X 7
BW X 5
1 Arm Row:
70 X 8
70 X 8
70 X 8 - Pretty clean.
Barbell Curl:
50 X 8
50 X 8
50 X 8 - I’ll move this up.
Dumbbell Curl:
45’s X 8
45’s X 8
45’s X 8
100 Crunches - DNC
For anyone who’s just starting to follow my log…
Rest between core lifts for 3 minutes
Rest between auxiliary lifts for 1-1.5 minutes
All lifts are done beltless
Hang clean is done with straps
[quote]165StateChamp wrote:
austin_bicep wrote:
Are you on a special bench program? I didn’t read the whole log, but it seems your bench hasn’t changed since June. Might want to reavaluate what you’re doing so you can hit the 275 by Febuary, I think it’s doable.
Nice SATs, I’m so glad I don’t have to worry about those things anymore.
Nope, I’m not doing anything special for bench. I hate to make excuses but I think I have to in this case. My bench had gone up to 245 around the end of summer, but football and the weightroom being closed for renovations shut my lifting down for a month. Camp took a week, two a days added another week, and then the renovations added another two weeks. I’ve never been someone who’s had to take a week off; that’s when I stop making gains. The four weeks off dropped my lifts down majorly.
Since then, I’ve just been moving things back up steadily. I haven’t lost a rep on my core lifts at all, and my poundages have been moving up 5 to 10 lbs a week. I agree, 275 is definitely possible. Hopefully I’ll be able to gain somewhere around 10 lbs so that I’ll have a 15 lb weight cut to 165.
Thanks for the good words, hopefully I didn’t throw too many at you. =)[/quote]
Word bro, keep doing what you’re doing, it won’t be long before you hit your old numbers and start getting into new territory, good job.
Bench:
210 X 3
215 X 2
220 X 0 - More on this crapfest later. The sets were supposed to go 3, 2, 1.
Dumbbell Shrugs:
90’s X 3
90’s X 3
90’s X 3 - I wanted to do explosive shrugs, but more on that later.
Functional Power Press:
90’s X 3
90’s X 3
90’s X 3 - Easy.
Dumbbell Jump and Press:
40’s X 3
40’s X 3
40’s X 3 - Easy.
Incline Dumbbell Bench:
75’s X 5
75’s X 5
75’s X 5 - Easy as well.
Dips:
BW X 10
BW X 10
BW X 10
Skullcrushers:
60 X 5
60 X 5
60 X 4 - I prefer higher reps for these.
50 Full Situps - DNC
I lift in the school weightroom, and usually only the committed lifters lift in the morning when I’m lifting. However, yesterday and today the basketball players have been coming in to do minute sets, where they use every single rack and machine and basically just take up space. I do not have a problem with people wanting to lift - I have a problem with people wasting space in the weightroom. The basketball players got rights to the better four power racks, while the rest of the morning lifters were relegated to the older, just plain crappier rack. Keep in mind, this meant around eight people with varying strength levels had to use one rack. This rack had terrible J-hook placement (it was either too tall or too short) and the bench was too low to the ground. I was doing low rep sets of bench, one of the more technical core lifts in terms of set up. This completely screwed my set up as I was unable to contract my shoulder blades and arch. Also, I had to use a hang clean bar. A hang clean bar rolls, and this completely screws your grip on the bar. This was another factor in my crapfest.
Anyway, I screwed over my bench workout, and then switched to dumbbell shrugs because I had no bar to use for barbell shrugs and I didn’t want to monopolize the area. I really hate basketball players.
Squat:
355 X 2
355 X 2
355 X 2 - These felt good. I wasn’t really taxed at all after them.
Lunges:
70’s X 3
70’s X 3
70’s X 3 - I did that falling thing again on the third set. It’s becoming annoying.
Step-ups:
80’s X 3
80’s X 3
80’s X 3 - These are killer for the grip strength. I could barely hold on for all the sets.
Pull-ups:
BW X 6
BW X 6
BW X 6 - This was what the workout said to do. My grip was destroyed though. I could barely hold the bar.
1 Arm Row:
75 X 6
75 X 6
75 X 6 - Not as clean. I’ll stay with this for a while.
Barbell Curl:
55 X 6
55 X 6
55 X 6 - These were easy.
Dumbbell Curl:
45’s X 6
45’s X 6
45’s X 6
100 Crunches - DNC
Bench:
210 X 3
210 X 3
210 X 3 - This was easier than last week.
Explosive Shrugs:
205 X 3
205 X 3
205 X 3 - These are mainly to help my grip and work out any upper back stiffness.
Functional Power Press:
90’s X 3
90’s X 3
90’s X 3 - These are really easy.
Dumbbell Jump and Press:
45’s X 3
45’s X 3
45’s X 3 - These felt pretty easy.
Incline Dumbbell Bench:
70’s X 8
70’s X 8
70’s X 5 - This has stalled.
Dips:
BW X 10
BW X 10
BW X 6 - I guess I’m exhausting myself on core lifts.
Skullcrushers:
55 X 8
55 X 6
55 X 4 - I did some JM’s after I failed on the skulls.
50 Full Situps - DNC
Squat:
355 X 3
355 X 3
355 X 3 - The warmup actually felt tougher than the work sets. These were easy!
Lunges:
70’s X 3
70’s X 3
70’s X 3 - No glitching. I got them all.
Step-ups:
80’s X 3
80’s X 3
80’s X 3 - Killing my grip. I’ll stick with these for a little longer.
Pull-ups:
BW X 10
BW X 6
BW X 4 - I got walloped on the head on the 2nd rep of the last set. That threw me off a tad.
1 Arm Row:
75 X 8
75 X 8
75 X 8 - Decent. This will stay.
Barbell Curl:
50 X 8
50 X 8
50 X 8 - Should have moved this up.
Dumbbell Curl:
45’s X 8
45’s X 8
45’s X 8 - I may move this down and work on form.
100 Crunches - DNC
Bench:
210 X 3
215 X 2
220 X 1 - The 220 went up like butter. I could’ve doubled it.
Dumbbell Shrugs:
100’s X 3
100’s X 3
100’s X 3 - I did these before bench. They were easy.
Functional Power Press:
100’s X 3
100’s X 3
100’s X 3 - These were a little shaky.
Dumbbell Jump and Press:
45’s X 3
45’s X 3
45’s X 3 - No press on the last rep of the 3rd set.
Incline Dumbbell Bench:
75’s X 5
75’s X 5
75’s X 5 - These were a little tough.
Dips:
BW X 10
BW X 10
BW X 7
Skullcrushers:
60 X 5
60 X 5
60 X 5
50 Full Situps - DNC
Squat:
360 X 2
360 X 2
360 X 2 - The lower left side of my back was killing me during warmups, but it loosened up.
Lunges:
70’s X 3
70’s X 3
70’s X 3 - I’ll stick with this one more session
Step-ups:
80’s X 3
80’s X 3
80’s X 3 - I will stay with this until I can hold the dumbbells with ease.
Pull-ups:
BW X 6
BW X 6
BW X 6 - I got these easily.
1 Arm Row:
75 X 6
75 X 6
75 X 6 - These were clean and easy.
Barbell Curl:
60 X 6
60 X 6
60 X 6 - Easy.
1-Arm Cable Curl:
50 X 6
50 X 6
50 X 6 - I decided to work these in because I don’t think I do enough arm work. I need more width to my arms.
Dumbbell Curl:
25’s X 6
25’s X 6
25’s X 6 - I stopped hammer curling and really focused on turning and squeezing my elbows.
100 Crunches - DNC
Bench:
215 X 3
215 X 2
215 X 3 - On my second set my spotter helped me too quickly on the 3rd rep. I didn’t count it.
Explosive Shrugs:
225 X 3
225 X 3
225 X 3 - I keep hitting my balls. No lie. It is annoying.
Functional Power Press:
100’s X 3
100’s X 3
100’s X 3 - These felt pretty easy.
Dumbbell Jump and Press:
45’s X 5
45’s X 5
45’s X 5 - The press is getting difficult. I’m really straining on them.
Incline Dumbbell Bench:
70’s X 8
70’s X 8
70’s X 5 - Stalled again.
Dips:
BW X 10
BW X 10
BW X 7 - A little progression.
Skullcrushers:
55 X 8
55 X 8
55 X 4 - I did 4 JM’s after I failed the skulls.
50 Full Situps - DNC
The Skutt Catholic Skyhawks are in the State Final. We are taking it! I’m so pumped. I can’t believe how happy I was when we won in the semis. The game is Tuesday, November 23rd at Memorial Stadium. We’re taking this.
Squat:
360 X 3
360 X 3
360 X 3 - These were tough. I think the 5.5 to 6 hours of sleep a night I’m getting are catching up to me.
Lunges:
70’s X 3
70’s X 3
70’s X 3 - This will move up.
Step-ups:
80’s X 3
80’s X 3
80’s X 3 - These felt good in my hands. I’ll do this for one session more.
Pull-ups:
BW X 10
BW X 6
BW X 5
1 Arm Row:
75 X 8
75 X 8
75 X 8 - Decent again. I think I’ll keep it again.
Barbell Curl:
60 X 8
55 X 8
55 X 8 - The first set was sloppy so I moved it down.
1-Arm Cable Curl:
50 X 6
50 X 6
50 X 6 - These were hard! I meant to get sets of 8.
100 Crunches - DNC
Bench:
215 X 3
220 X 2
225 X 1 - The 215 and 225 sets were easy. The 220 was a bit of a struggle.
Dumbbell Shrugs:
100’s X 3
100’s X 3
100’s X 3 - I will up the reps on this.
Functional Power Press:
100’s X 3
100’s X 3
100’s X 3 - This screwed up my right shoulder.
Dumbbell Jump and Press:
45’s X 3
45’s X 3
45’s X 3 - I was tripping a little bit.
Incline Dumbbell Bench:
75’s X 5
75’s X 5
75’s X 5 - These were fine. I’ll raise this.
Dips:
BW X 10
BW X 10
BW X 8
Skullcrushers:
60 X 5
60 X 5
60 X 5
50 Full Situps - DNC
Squat:
365 X 2
365 X 2
365 X 2 - Decent.
Lunges:
75’s X 3
75’s X 3
75’s X 3
Step-ups:
80’s X 3
80’s X 3
80’s X 3
Pull-ups:
BW X 6
BW X 6
BW X 4
1 Arm Row:
75 X 6
75 X 6
75 X 6
Barbell Curl:
60 X 6
60 X 6
60 X 6 - DNC
1-Arm Cable Curl:
50 X 6
50 X 6
50 X 6 - DNC
Dumbbell Curl:
25’s X 6
25’s X 6
25’s X 6 - DNC
100 Crunches - DNC
The weightroom closed early so I couldn’t do any of the last three exercises.
Bench:
215 X 3
215 X 3
215 X 2 - I kind of gave up on that last one. I really wasn’t feeling good this morning.
Explosive Shrugs:
225 X 3
225 X 3
225 X 3 - This was easier.
Functional Power Press:
100’s X 3
100’s X 3
100’s X 3 - This was killing my shoulders.
Dumbbell Jump and Press:
45’s X 5
45’s X 5
45’s X 5 - DNC
Incline Dumbbell Bench:
70’s X 8
70’s X 8
70’s X 6 - I felt like I could have gotten more.
Dips:
BW X 10
BW X 7
BW X 8
Skullcrushers:
55 X 8
55 X 4
55 X 4
50 Full Situps - DNC
This was overall a waste of session. I won’t be lifting for the rest of the week. It’s the state game tomorrow and then Thanksgiving Break. I’ll probably be too wasted to do anything.
Squat:
325 X 8 @ 80%
325 X 8 @ 80%
325 X 1 @ 80% - I quit on the last set.
Deep Squat:
205 X 10 @ 50% - I will be dropping this. It does not feel good on my back.
Pause Squat:
205 X 5 @ 50% - This is a three second pause at parallel.
Lunges:
60’s X 5
60’s X 5
60’s X 5 - I did not feel good after squatting.
Pull-ups:
BW X 6
BW X 6
BW X 6 - I had the strength but was very nauseous.
Low Row:
150 X 8
150 X 8
150 X 8 - I could have done more.
Barbell Curl:
45 X 8
45 X 8
45 X 8 - I could have done more.
1 Arm Cable Curl:
40 X 8
40 X 8 - The first two sets were pretty good.
40 X 8 - DNC
Well, I had an awesome post but T-Nation messed it up! Anyway, I puked six times after lifting. It was terrible. I was nauseous the whole time from squatting.
Bench:
175 X 8 @ 70%
175 X 8 @ 70%
175 X 8 @ 70% - The last rep was a grinder.
Pause Bench:
115 X 10 @ 50% - This is with a 3 second pause at the bottom. It was surprisingly hard.
Here, I took a short break to head to the longer rooms for filming. I think it negatively affected my lifting.
Incline Dumbbell Bench:
65’s X 8
65’s X 4
65’s X 4 - This is kind of shameful.
Here, I took a long break to film skits for the football movie. It was about 20 minutes.
Dumbbell Flyes:
25’s X 8
25’s X 8
25’s X 8 - These gave me a good stretch.
Shoulder Press:
40’s X 8
40’s X 8
40’s X 8 - Easy.
Dips:
BW X 10
BW X 7
BW X 4
Skullcrushers:
55 X 8
55 X 8
55 X 4
I had to film skits and an interview for the football banquet video. It’s this Sunday. We lost at state 34-21. It was close to the last minute, but you can’t win with five turnovers.
Squat:
325 X 8 @ 80%
325 X 8 @ 80%
325 X 3 @ 80% - I probably could have gotten another 2 reps. I will be using 315 next week.
Pause Squat:
205 X 5 @ 50% - This is a three second pause at parallel.
Deadlift:
225 X 10 @ 50% - This was easy. I rocked backwards a step on the 3rd rep.
Lunges:
65’s X 5
65’s X 5
65’s X 5 - I’ve been setting my right knee down on the second rep. Weird.
Pull-ups:
BW X 6
BW X 6
BW X 6 - These were a little tough.
Low Row:
160 X 8
160 X 8
160 X 8 - Fair.
Barbell Curl:
50 X 8
50 X 8
50 X 8 - Easy.
1 Arm Cable Curl:
40 X 8
40 X 8
40 X 8 - I’ll keep this again.
My low back is getting trashed.