11/13/15
Deload Bench:
135 x 10
185 x 5
5 sets x 5 reps x 225
Incline Flies:
4 sets x 10 reps x 35
Superset Svend Press / Band Flies
4 sets x 50 reps x 3 plates
1 set x 40 reps x 4 plates
Light and easy. My left shoulder is still a little sore, so going light will help for next week.
Crippler, thanks for posting, but I’m nowhere near your caliber. I enjoy your log. Keep up the good work.
11/16/15
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1
4 sets x 3 reps x 425
Rack Pulls:
425 x 5
485 x 3
505 x 1
Laying Leg Curls:
4 sets x 10 reps x 155
Moving some big numbers Crippler. Do you have any idea when your next meet will be.
Thanks Dave. More than likely it will be sometime in the Spring.
One Arm Extensions:
4 sets x 10 reps x 40
Standing Barbell Extensions:
2 sets x 15 reps x 60
2 sets x 15 reps x 70
Kickbacks:
4 sets x 10 reps x 35
One Arm Press Down:
4 sets x 15 reps x 50
Dumbbell Curls:
2 sets x 10 reps x 55
2 sets x 10 reps x 60
Rope Curls:
4 sets x 15 reps x 80
Concentration Curls:
4 sets x 10 reps x 40
I wanted to continue to stress my triceps, without putting any stress on my shoulder and pec. I think I got it done.
By Spring time you’ll have put on a few nice gains with your consistent and persistent lifting. Nice way to smash your triceps and arms overall.
We’ll see. I’ve really been trying to improve my triceps. Hopefully that equals a better bench.
11/18/15
Reverse OHP:
45 x 10, 65 x 10, 95 x 5, 135 x 5, 155 x 5, 175 x 5
Kroc Rows:
4 sets x 10 reps x 115
Lat Pulls:
4 sets x 10 reps x 105
Seated Pulls:
4 sets x 10 reps x 205
Front Raises:
4 sets x 10 reps x 55
11/21/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 325 x 1, 405 x 1, 385 x 2, 345 x 3
Bench Against Band:
250 x 5
Against Band / 5 second Pause:
260 x 1
Low Cable Crossover:
2 sets x 15 reps x 35
2 sets x 10 reps x 50
Today was awesome. 405 x 1 is another raw PR. For once my form was spot on. In fact when I pulled it from the rack it did not feel as heavy as I thought it would. There have been times when my mind has killed me right off the rack, when it felt really heavy. It game off the chest strong, and the rest was money. I think the deload week did a lot.
345 in fact was the hardest set. I struggled with the last rep. I think I was gassed at that point.
On a side note, a friend from the gym is a trainer and owns his own gym on wheels business. He knew I am a Diet Pepsi addict, and suggested that I try to give it up again. He said to try light colored sodas if I want to drink soda. For the last month my only pop has been 7-Up or ginger ale. I’ve been drinking a lot of coffee (I used to never drink coffee). In the past month I’ve lost four pounds. I have not changed my diet or training. I’m curious to see if his is a trend.
11/22/15
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1
4 sets x 1 rep x 450
Rack Pulls (from knees):
425 x 5
485 x 3
505 x 1
Laying Leg Curls:
4 sets x 10 reps x 155
Crippler-I rarely ever drink a dark soda. Diet ginger ale or Sprite are my favorites but even so I have almost stopped drinking sodas altogether. I usually drink 1 very strong coffee in the morning and 1 very strong coffee before lifting and a weak coffee in the late afternoon on non-lifting days. A gallon to a gallon and a half of water is my main daily drink. I strongly believe staying away from dark sodas and maybe all soda is great for health and coffee is excellent for health.
Thanks GV. I need to drink a lot more water.
11/25/15
OHP:
45 x 10, 65 x 10, 95 x 5, 135 x 5, 155 x 5, 175 x 5
Kroc Rows:
2 sets x 10 reps x 120
2 sets x 10 reps x 125
Lat Pulls:
4 sets x 10 reps x 110
Seated Pulls:
4 sets x 10 reps x 210
DB Front Raises:
4 sets x 10 reps x 55
Happy Turkey Day.
Thanks GV.
Thanksgiving was a good day to work on my drumsticks!
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 365 x 5, 415 x 5, 465 x 5
Front Squats:
135 x 5
185 x 5
225 x 5
260 x 5
Leg Extensions:
4 sets x 10 reps x 180
That felt really good. Now for football and food. It’s also the one day a year I drink. I’ll have about 15 members of my wife’s family at my house. Time to drink some happy juice. 
11/27/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 325 x 1, 410 x 1, 390 x 2, 350 x 3
Bench Against Band:
285 x 5
Against Band / Five Second Pause:
265 x 1
I hit a PR for one rep and tied a PR for two reps (both raw). I stopped taking creatine a month ago. For no other reason than I just did not want to go to GNC. Meanwhile my strength has continued to improve. I’m not sure if one has anything to do with the other. I suppose I’ll start again in a month or so. Also I’ve been working on my bench form. I found that has made a huge difference.
[quote]Crippler56 wrote:
11/27/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 325 x 1, 410 x 1, 390 x 2, 350 x 3
Bench Against Band:
285 x 5
Against Band / Five Second Pause:
265 x 1
I hit a PR for one rep and tied a PR for two reps (both raw). I stopped taking creatine a month ago. For no other reason than I just did not want to go to GNC. Meanwhile my strength has continued to improve. I’m not sure if one has anything to do with the other. I suppose I’ll start again in a month or so. Also I’ve been working on my bench form. I found that has made a huge difference. [/quote]
Congratulations on the PR’s 390 for a double following 410 is strong.
Crippler, congrats on the PR. Water must help more than those sodas. Hpaay belated Thanksgiving.
Thanks gentlemen.
11/30/15
Good Mornings:
2 sets x 10 reps x 135
185 x 10
225 x 10
245 x 5
285 x 5
Seated Leg Curls:
2 sets x 10 reps x 150
2 sets x 10 reps x 170
Hammer Strength Crunches:
4 sets x 10 reps x 190
Kind of a low impact day. For my deadlifts I am trying to work in more hamstring work. The same is true for my bench, where I am working in more triceps.
12/1/15
Tate Press:
4 sets x 10 reps x 50
Kickbacks:
5 sets x 15 reps x 35
One Arm Extensions:
4 sets x 10 reps x 40
One Arm PD:
4 sets x 15 reps x 55
DB Curls:
4 sets x 10 reps x 60
Rope Curls:
4 sets x 15 reps x 80
Poundstone Curls:
50
40
Congratulations on your 2 bench PRs. I’ll bet your great performance is due to you concentrating on your form. Don’t know if you experience this but when my form is spot on it’s like I hit a magic point where heavy weight feels light and everything works right. Then, I try and duplicate that form all the time but one is not always successful. Nice job.
Your right. Two weeks ago my form was perfect, and 405 felt real light. On the other hand, I’ve bee all over before too.
12/2/15
Kroc Rows:
4 sets x 10 reps x 120
One Arm Press:
4 sets x 10 reps x 40
Seated Pulls:
4 sets x 10 reps x 210
One Arm Side Raises:
4 sets x 10 reps x 35