Summary
May 12 2008
Weight 184 lbs Age 44
Current PROVEN 1 RM’s :
Raw :
Bench 200
Squat 315
Deadlift 315
Competition Raw (belt/wrap):
Bench 200
Squat 345
Deadlift 325
Equipped:
Bench 245
Squat 360
Deadlift 345
Program Philosophy…Westside / 3 per week
Short term goals…225 bench . 200 is just plain pathetic .
All critiques , comments , and flames are welcome .
A 5 point scoring system will be used to evaluate individual sessions…1 being the lowest
5/12
ME Bench / 5 RM full ROM,middle finger on ring
BBx15
BBx15
95x10
115x5
135x5
155x5
175x5
185x5
205x2 Major PR ; wasnt planned , just tried for a
single ,
smoked it with a meet-legal pause,took a second
touch-and-press . felt good . maybe 210x1 next
week ?
3 bd press
195x5x3
BB rows
95x12
105x10
115x8
95x12
face pulls
4x12
5 stars …major PR
3 bd press isnt feeling right . not hitting the tri’s like they should be .
think it’s a technique issue . used to train with partners,now I train alone . the movement seems different when someone holds the boards for me . gotta adjust something
ME Deadlift no belt
Rackpull / just below knees / 5RM
135x8
185/5
225/5
265/5 didnt feel 305 was gonna happen,so I called it
quits here
DE squat no belt
box squat @50% medium stance
160 lbs 10x2
good mornings
BBx8
65x8
85x8 just learning these,so they will be pathetic for
awhile . they still smack the hams/glutes though
hanging leg raise
3x8
squat/deadlift days will alternate between ME Dead/DE Squat and ME Squat/DE Dead . twice-a-week benching is the game for awhile . suggestions appreciated on this matter .
DE bench 5/15
bbx15x3
95x15 warm ups
115 lbs (55%) alternating grip
8x3 (wide,med,narrow)
narrow grip DB (elbows tucked against body,palms facing)
30x15
35x15
40x15
45x15
these will increase in weight and reps will taper down to 8 as needed
assisted pull-ups wide grip/overhand grip
#12x15
#13x15
#14x15
#15x15
fromt raise
5 lbs 4x10
3/5
210 falls on Monday
ME bench 5/19
full ROM/5 rm
bbx20
bbx20
bbx20
95x15
115x12
135x5
150x5
170x5
190x5 5 RM PR
210 x 1 MAJOR PR (should have went for
a double)
3 board
205 lbs
5x3
bb rows
100x12
110x10
120x8
95x12
face pulls
4x12
added these in:
DB press
45x10
50x8
55x6
5 stars…Major PR
ME squat
Box squat/5 RM beltless
warm-ups
bbx10
bbx10
95x10
135x5
165x5
195x5
205x5 5RM PR
DE deadlift
165 lbs
10x1
incline back extension
3x8
leg curl
40 lbs
3x8
hanging leg raise
3x8
good mornings…did a few sets barebar for warm-ups . starting to feel a little more natural . looking to add these as an ME movement someday ; but not until I know what they feel like when done right .
box squats…still not sure of form . hard as fuck .really hits the lower back;much more than free-squats. next week’s PR attempt will only be by 10 lbs.
3/5
DE bench 5/22
felt like shit
125 lbs (60%)
8x3
wide grip pull-ups
skipped/back feels fried
narrow grip DB
35x15
40x15
45x15
50x15
front raise
8 lbs
4x10
1 of 5 shit day
gyms closed today
ME bench on tuesday ; ME pull on thursday .
no DE bench this week
75 minute mountain-bike ride
5/27
ME bench
full ROM/5rm (last week)
bbx15
bbx15
bbx15
95x15
115x10
135x5
155x5
175x5
195x3 5rm fail
3 bd press (last week)
210x3
210x1 3 rep fail
205x3
205x3
205x3
bb rows
105x10
115x8
125x6
95x12
face pulls
4x12
2/5 little low on energy/intensity
4x12
frikkin’ temps dropped 40 fuckin’ degrees since yesterday , so no mountain-bikin’ today
frikkin’ temps dropped 40 fuckin’ degrees since yesterday , so no mountain-bikin’ today
5/29
ME deadlift/DE squat all beltless
de squat
bbx10
bbx10
95x10
box
95x5
135x5
50% speed squats
160 lbs
6x2
ME pull full ROM D.L./3 RM
145x3
185x3
225x3
265x3
305x3
45 deg. back raise
3x10
leg curl
3x8
standing ab pulldown
4x10
lat pulldowns (extra)
10 RM set down to 6 RM set
3/5
This was supposed to be a semi-deload week , but…not.felt too good to wait until monday
started week 4 instead
5/31
ME bench
incline bench/3RM
95x3
115x3
135x3
155x3
175x3
narrow grip bench
115x5
135x5
155x5
175x5
reg grip
205x1
205x2
bb rows
4 sets
135x5
face pulls
4x12
3/5
about 15 miles on the mountain bike
6/3
ME lower
box squat/5RM
125x5
155x5
185x5
215x5 5RM PR
reg squat
245x1 felt bad
the 215x5 felt better than last weeks 205x5
good mornings
65x10
75x10
85x8
standing ab pulldowns
4 sets…lightx10 to 170x6
need to start full/free-squatting after vacation
3/5
6/5
DE bench@55%
125 lbs
8x3 alt.'ng grip
wide grip asst. pull-ups
#10x15
#11x14
#12x15
#13x15
nar. grip DB
40x15
45x15
50x12
55x10
60x8
front raise
10 lbs
4x8
3/5
1 more week left before week off/vacation .
thinking to hit 'er extra hard…maybe 2 ME upper days over 6 days …leaving 7 days (minimum) of rest until starting new cycle
saturday…ME upper (3RM PR incline)
tuesday…ME lower (5RM PR box squat;
3 RM PR D.L.)
friday …ME upper (1RM PR bench attempt)
plus additional reps at 90% on both upper days
so much for hitting it hard . 2 crap days in a row…
6/9
ME bench
incline/3 RM
100x3
120x3
140x3
160x3
180x1 major failure
regular grip
195x1
195x1
195x1 these all felt too heavy
BB rows
135x5 5 sets
face pulls
4x12
2/5