8/10/10
Deadlift 3x315, 3x365 Belt on, 3x405* Tied PR, 3x3x315
Power BB Row 5x185, 5x225, 5x275, 8x295 PR
Pullups 8, 6, 4
*I definitely could have had at least 4, but grip gave out. I need chalk and/or a better bar.
Had to train later than usual today due to going to get a physical for ROTC. I got offered a pair of shoes to buy. My knee feels good enough to squat tomorrow and I got it cleared out by my doctor. He thinks I tweaked the meniscus.
8/11/10
Squat 5x225, 3x275, Belt on 1x315, 3x335, 1x365
Walking Lunges a lotxBW, a lotx40lb dbs
a. Decline Situps a lot
b. Back Ext. a lot
First day squatting since knee injury. I basically just wanted to do something over 3 plates and I did that. Nothing approaching a pr today, but being able to squat with minimal pain is a victory. I need to work on a few things with my squat: elbows more in line with torso, keeping knees out, and bar setup. If you spot anything else, please let me know. I’m going to start setting up my training in phases soon.
Anyone at all interested in me still posting a log? School takes up too much time to worry about the internets
9/1/10
Ins. 10 Burpees, 10 Chins, 7, 7, 4, 4
Push Press 1x2x135, 1x1x145, 1x1x155, 1x1x165, 1x1x175 PR, 2x1x180 PR
Deadlift 1x1x405, 1x415, 1x3x425 PR, 1x2x415
Ext. Jumping Jacks 50, 40, 30, 20, 10
I know pretty much no one cares if I post, so I haven’t been posting since I got back to school due to the whole being social thing. But I figured I might as well since I was bored as hell tonight and had some free time.
9/4/10 A.M. Session
Leg Press(pps) 15x3, 15x4, 15x5, 15x6
Leg Ext. 12x100, 12x120, 12x140, 12x175
RDLs 10x135, 10x185, 10x185
HB Squat(paused) 10x135, 10x135
9/4/10 P.M. Session
DH Pullups 8, 6, 5
Ground Rows 8x155, 8x225, 8x245, 8x265
Mid Grip Pulldown 10x80, 10x100, 10x110, 8x120
Face Pulls 15x30, 15x45, 15x60, 15x60
HS Traps(pps) 12x2, 12x2, 12x2
9/5/10
CGBP 8x135, 8x175, 4x205, 2x205
Rope Pushdowns 12x60, 12x75, 12x75, 12x75
1 Arm Rev. Grip Pushdowns 10x30, 10x30
BB Curl 8x65, 6x75, 6x85, 3x85
DB Curl 10x20, 10x30, 10x35
9/7/10
Squat 5x235, 5x270, 7x305
Leg Press(pps) 4x12x4
Leg Ext. 3x12x110
Lunges some
Ran a lot in PT this morning. Was just happy to get my squat working correctly and hit something decent.
9/8/10
Military Press 5x100, 5x115, 8x130
Military Press 3x8x95
DB Side Lats a lot
Face Pulls a lot
Neck Work some
Standing Calves some
Military felt great. I figure that’s approaching almost respectable. Trying to lose weight, so a bodyweight military might be in my future
9/10/10
Deadlift 5x290, 5x335, 9x380
Deficit Deadlift(25lb plates) 5x3x315
High Bar GMs 3x10x135
BB Walking Lunges a ridiculous amountx95lbs
I follow, but don’t comment a lot. Keep posting son
How long have you been lifting? I didn’t see it anywhere in your log
[quote]ashylarryku wrote:
I follow, but don’t comment a lot. Keep posting son
How long have you been lifting? I didn’t see it anywhere in your log[/quote]
Thanks man. I took a break from posting the first couple weeks of classes due to time constraints, but I didn’t stop training.
In response to your question, I’ve been training since January of this year.
[quote]mmatt wrote:
[quote]ashylarryku wrote:
I follow, but don’t comment a lot. Keep posting son
How long have you been lifting? I didn’t see it anywhere in your log[/quote]
Thanks man. I took a break from posting the first couple weeks of classes due to time constraints, but I didn’t stop training.
In response to your question, I’ve been training since January of this year.[/quote]
Woah woah woah, you’ve been training “seriously” since January? Or have you literally first started lifting this January? If so, that is damn impressive
[quote]ashylarryku wrote:
[quote]mmatt wrote:
[quote]ashylarryku wrote:
I follow, but don’t comment a lot. Keep posting son
How long have you been lifting? I didn’t see it anywhere in your log[/quote]
Thanks man. I took a break from posting the first couple weeks of classes due to time constraints, but I didn’t stop training.
In response to your question, I’ve been training since January of this year.[/quote]
Woah woah woah, you’ve been training “seriously” since January? Or have you literally first started lifting this January? If so, that is damn impressive[/quote]
I took a weightlifting class in high school, but accomplished pretty much nothing. I didn’t do anything else until this January, so yeah, that was pretty much my beginning. I guess I’ve made pretty rapid gains in the 9 months I’ve been training, and I attribute that to the fact that I can put on weight incredibly easily.
9/12/10
Bench 5x160, 5x180, 10x205 PR
Chins a lot
BB Incline Bench 3x8x155
Kroc Rows 10x55, 10x65, 16x80
a. Face Pulls some
b. DB Curls some
First time benching for reps in a while. 10x205 is a pretty good day in my book. I’m reducing my overall training volume/frequency due to the constraints of school, social life, and ROTC. PT drains me a lot more than I thought it would, so this is probably for the best.
9/13/10
Snatch Work from Hang (Hip drive, Hand placement, Overhead Squat)
Clean and Jerk Work from Hang (same as above)
I’m really interested in the oly lifts and am going to start working on them. I’m taking it very slowly and only used the bar today. Snatching felt a lot better to me than cleaning. One of my friends actually knows what he’s doing with oly lifts so I can’t wait to get his help. I based most of today’s stuff on some Glenn Pendlay videos I watched.
9/14/10
Squat 3x250, 3x285, 7x320 PR
GHR 3x5xBW
HLR 3x10xBW
Prowler Enough to make me regret it.
Broke my pants on the second rep of the final squat set. They were good pants, may they rest in peace. Also, squatting felt great.
9/15/10
Military Press 3x105, 3x120, 8x135 PR
Chins a lot
Military Press 3x9x95
HS Iso Row(wps) 10x45, 10x70, 2x8x90
Band Pull-aparts
Military was ugly but a pretty damn strong PR. Didn’t feel like doing a whole lot more after that. Gonna do arms tomorrow cause I have a day off
9/16/10
Hang Power Snatch a lotx95
Power Snatch a lotx95, 115, 135
Some c&j stuff
a.Chins 4 ZE PUMPZ
b.Dips 4 ZE PUMPZ
Snatching is awesome as hell. C&J is really hard and I need a lot of help to even get close to correct and nonpainful form. I probably did 60+chins and 80+dips. Overall, a fucking awesome session. Listened to King of Asgard and had the Dungeon to myself, a lot of fun
9/17/10
Deadlift 3x315, 3x360, 6x405 PR
Ab work
Felt really terrible today, and can’t attribute to anything other than just not a good day. Everything felt heavy, but I did learn something. I can make myself stop being a bitch and man up, but really only for one set. I tried doing some deficit deads after the final set, and it wasn’t happening. Decided to end on a good note.
9/19/10
Machine Hack(wps) 9x115
Leg Press(wps) 12x225
Sumo Deadlift 3x365
Standing Calf(wps) 10x70
Seated Calf 9x90
Getting around to posting my log again. Have a better handle on time now that some tests are done.
9/20/10
Flat DB Bench 7x85
Inc. DB Fly 8x55
Seated Shoulder Press 8x125
Side DB Raise 9x35
CGBP 5x195
Definitely going to be able to increase weight/reps next session.