1/15/16
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 460 x 2, 485 x 1, 510 x 1, 455 x 3
Laying Leg Curls:
5 sets x 10 reps x 110
I felt really strong today. In fact I was surprise how easy every set was. I’m trying to come up with a good rep and set combination for the meet lead up. In the past I think I’ve been too aggressive and peaked too early. This time I am trying to take things slower. I think I have found a routine I like.
Great reading about your 510 deadlift. You’re moving up well.
Thanks. I need to be over 550 again for this meet. Things feel good right now.
1/16/16
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1
Shirt:
315 x 4 (half reps)
3 Boards:
405 x 3
425 x 3
455 x 3
1 Board:
425 x 1
DB Press:
4 sets x 10 reps x 85 left / 80 right
Low Crossover:
4 sets x 10 reps x 50
Today was strong. My son was there to help me. It will probably be the last pre-meet we have together, since he’ll be in college in the Fall. Next week will be two board and two reps with the same weights.
1/17/16
Lat Pulls:
4 sets x 10 reps x 105
Kroc Rows:
4 sets x 10 reps x 125
DB Front Raises:
4 sets x 10 reps x 50
Standing One Arm Press:
4 sets x 10 reps x 40
Face Pulls:
4 sets x 15 reps x 85
I am reminded why I train early in the morning. Dbags at the gym in the afternoon as far as the eye can see. I got up early today and went to church. I then watched my Seahawks come up short. After plowing snow out of the driveway I still needed to get out some frustration. It was 45 minutes and out.
1/20/16
Reverse Grip Bench:
135 x 10, 165 x 10, 185 x 10, 225 x 5, 185 x 20
Tate Press:
2 sets x 10 reps x 45
2 sets x 10 reps x 50
One Arm Extensions:
4 sets x 10 reps x 40
Kickbacks:
4 sets x 12 reps x 10
V-Bar PD:
4sets x 20 reps x 115
DB Curls:
4 sets x 10 reps x 55
Poundstone Curls:
50
We’ll see in March if all this extra triceps work is paying off. Not to be “that guy,” but I think my arms look fuller.
I bet you’re getting fuller, stronger triceps with all that work. Looks strong.
Thanks. We’ll see what happens.
1/21/16
Leg Press:
270 x 10, 360 x 10, 450 x 10, 540 x 10, 630 x 10, 720 x 10, 810 x 10, 900 x 10, 1010 x 10
Stiff Leg DL:
135 x 10
185 x 10
225 x 10
275 x 10
Good Mornings:
4 set x 10 x 225
Laying Leg Curls:
4 set x 10 x 140
I decided to hit leg presses after reading the benefits they could have for DL. I played around with foot placement. In this case I placed my feet as far as I could at the top of the foot plate. I started to throw 45s on and went on to see where things went. At the end I also put a couple 10s on just so I could be over 1000 pounds. I know its no where near the same thing as squats, but I still felt it in my legs. I normally avoid the leg press machine because I sometimes watch people put a bunch of weight on there and pretend they are strong by doing so.
Hope the GMs are kind to you. Yeah it is fun to throw a ton on the lep press machine for a change and I’m sure the variation has some benefit. I like the leg press to do heavy calves work. Though I haven’t used a leg press in at least 10 years I think it would be fun to go to a planet fitness and throw 1500 or 2000 lbs on and rep it for all the people there who think they’re super strong for doing three plates on each side.
GV, you guys were right. My legs still hurt.
1/23/16
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1
Shirt:
315 x 4 (half reps)
2 boards: 405 x 2, 425 x 2, 455 x 2
From the chest:
405 x 1
Incline Flies:
4 sets x 10 reps x 45
Svend Press:
4 sets x 50 reps x 3 plates
Not bad. My son helped me again. Today is his 18th birthday. I’m very proud of the man he has become.
On the lifting side, it went well. We’ll drop to one board and on reps next week. 405 off the chest came up uneven. I am starting to think it is a problem when I am tired.
Try that tip from CT on here and stand on some 5s or 10s plates under the top of your feet for GMs. That will have your hamstrings screaming the next day. I loved this new way(for me) to add another dimension to the GMs. Congrats on your young man. When form breaks down fatigue is almost always the culprit.
Thanks. I saw that tip and I think I’ll give it a shot the next time I hit GMs.
1/26/16
OHP:
45 x 10, 65 x 10, 95 x 5, 120 x 5, 150 x 5, 190 x 5
Kroc Rows:
4 sets x 10 reps x 130
DB Front Raises:
4 sets x 10 sets x 55
Face Pulls:
4 sets x 15 reps x 90
DB Side Raises:
4 sets x 10 reps x 35
It felt good getting in the gym after spending a couple days out or town for work. I’ve never attempted that much on Kroc Rows. It was a nice challenge. They are even harder since the gym does not have dumbbells over 100. Instead they have these small barbells. They are about 18 inches long and you load plates on them just as you would a normal size barbell. With the bigger plates, its kind of hard to balance in your hand.
1/29/16
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 465 x 2, 490 x 1, 515 x 1, 495 x 1, 455 x 3
Laying Leg Curls:
5 sets x 10 reps x 120
Not bad today. I had some grip issues at the top of 515. I felt it slipping out all the way up, and lost the handle just before lock out. We can’t use chalk at my gym and I hate wrist wraps. It’s just a good reminder to stay really tight.
I was pissed so I stripped off the 10s and pulled 495. It felt really good and easy. I think that’s a pretty good lift after the previous sets.
Crippler wrote: “Ha, you can use it anytime you want sir. It was something I picked up in high school wrestling after I was in some matches and a couple kids got hurt. I’m more than happy to share”
Thanks. My hamstring feels better presently, and you have a far better basis for using your moniker.
Good work on deadlifts today.
That is a lot of heavy sets of pulls. Looks like a really good session.
That dead is going to be a lot bigger soon. Having to do deads without chalk is bummer but your grip will be vice-like. Have to love the angry 495.
Thanks fellas. It’s getting there.
1/30/16
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1
Shirt:
315 x 5 (half reps)
One Board: 405 x 1, 425 x 1, 455 x 1
From Chest: 2 sets x 1 rep x 405
DB Press:
4 sets x 10 reps x 90 left / 85 right
Not bad I guess. I thought I touched the board at 455. I swore I felt it, but my son did not give a press command. He told me I was about a half inch off. I did two sets of 405 off the chest because my spotter took it from my on my first set before I was ready. I was about a half inch off again, looking for my chest and he took it. If he wasn’t such of a nice guy I would have been more pissed. I went for a second set knowing I was almost out of gas. I was able to touch, but I had to fight with it all the way up.
1/31/16
Kroc Rows:
4 sets x 10 reps x 125
DB Front Raises:
4 sets x 10 reps x 60
DB Side Raises:
4 sets x 10 reps x 40
Face Pulls:
4 sets x 15 reps x 90
One Arm Press:
2 sets x 10 reps x 40
2 sets x 10 reps x 45
I really had nothing planned today, so I just went in and moved some stuff. I was out in 45 minutes. On a side note I made hotel reservations for March, so I’m locked in.