Pinto's Log

Training Logs
1

I guess I’ll start a log here:

5/11 Sq/DL Workout:

Squat- bar *lots, 145 *lots *2, 235 *6, 325 *8;

DL, with plates on 4 inch block- 190* 3, 320 *3, 410 *3, 500 *2, 590 *2 (put on suit) 680 *1, 730 *1, 770 *no lift;

DL, standing on 2 inch block (no suit)- 500 *3 *3;

SL DL, standing on 2 inch block- 410 *8 *2;

Pulling from midshin has always felt weird to me. It cheats me out of my initial rip off the floor, so the weight starts out so damn slow. However, I think it correalates pretty closely to my full range pull. I think I may have 739 in me at the next meet based on how this went.

2

5/13 Accessory Day

BB Rows- 13552, 2255, 3155, 4053, 4353, 455*1 (too damn heavy);

Shrugs- 4958, 5858, 6758, 7655, 815*3 (too damn heavy- the 815 look pretty fail)

Smith Mach BTN Presses- 1 plate8, 2 plates82, 2 and 1/2 plates5;

Seated DB Press- 65s8, 90s6*2

Smith machine was fun and easy- but I feel like I kinda fucked up my shoulder.

3

Damn nice deads! My squat is kind of even to yours. Nice trainings! How do you perform your Bb-rows?

4

[quote]adon1s wrote:
Damn nice deads! My squat is kind of even to yours. Nice trainings! How do you perform your Bb-rows?[/quote]

Thanks, man. I start each row rep from the floor. I feel like this safer for my back and bicep tendons
because there’s no stretch or bounce at the bottom.

5

5/16 Bench

Bench- bar xlots, 140 xlots x2, 230 x10, 320 x5;

Shirted 2 bd- 410x3, 500 x2;

Full range- 500 x1;

Felt weak, so I went to some shirted speed work
3 Bd- 410 +70 chain x3, 410 +110 x3, 410+150 x3

Raw Presses- 230 x15, 320 x7, 320 x5;

Pushdowns

6

Ohhh this’ll be a log I watch!

7

5/18 Squat/Dead

SQ- bar *lots, 165 *lots, 275 *5, (briefs) 385 *3, 496 *1, (suit bottoms, wraps) 606 *1, (straps up) 694 *1, 760 *1, 804 *1 (33 lb PR- fuckin’ A!!)

Rack Pulls- 320 *5, 520 *5, 610 *5, 700 *5, 810 *3

GHRs

Leg Ext.

8

5/20- Back/Accessory

BB Rows- 135 *10, 225 *5, 315 *5, 405 *4,
315 *10, 315 *8;

Shrugs- 315 *5, 495 *5, 675 *8, 675 *6 *2;

Dips

A bunch of stretching

9

5/22 Bench

Lifting at commercial gym today, so just using an old inzer blast shirt for top sets. I really like these things- it’s everything I like about raw benching (easy to touch, natural groove) but without the shouder/pec pain.

Bench- bar *lots, 135 *lots, 225 *5, 315 *5,
(shirt) 365 *3, 405 *1 *2, 365 *5.

Rack lockouts- 315 *3, 405 *3, 495 *3, 605 *3

Tucked DB Presses- 70s *10, 100 *10, 115 *8 *2

Various light shoulder stuff (front, rear, lateral raises, face pulls)

Pushdowns

10

5/25 SQ/DL

Hi-Bars Squats- 135 102, 225 5, 315 5;

Deadlift from a deficit- 135 *3, 315 *3, 405 *3, 495 *1, 585 *1, 635 *1, 655 *miss *2. (I couldn’t believe I missed it- it came up real quick but I bobbled when the weight crossed my knees and I dumped. Tried again and the same fucking thing happened.)

Deadlift, plates on blocks- 405 +80 lbs chain *2, 405+160 *2, 405+240 *2, 405+300 *2, 455+300 *1, 505+300 *miss

GHRs

Leg Extensions

11

5/27 Light Bench/Accessory

BP- bar *lots, 135 lots2, 225 *8;
Speed Bench- 275 *3 *5
Rep-outs- 225 *18, 225 *13

Incl DBs- 70s *8, 90s *8, 105 *8, 115s *5

Smith BTN Presses- 1 plate *8, 2 plates *8,
2.5 plates *5.

Flys

12

5/28 Upper Back Accessory

BB Rows- 135 5, 225 5, 3155, 3753, 4452, 4054, 315*10;

Shrugs- 3155, 4955, 6758, 7257, 7255, 6756;

DB Rows- 125 *12 *3;

EZ bar curls- 110 *8 *3

DB hammer curls- 40s 122

13

5/30 Bench

Miniband pull aparts

Bnch Prss- bar *lots, 135 *lots, 225 *8, 315 *5
put on shirt
3 board- 405 *5
2 board- 455 *3
1 board- 515 *1
To chest- 545 *1
1 board- 570 *miss (dropped it out of groove)
3 board- 590 2, 6102

Raw Rep-out!- close grip 230 *17, comp grip 230 *16

14

6/1 Squat (last heavy one before meet)

SQ- bar* 5, 145 5, 2355, 3253, (add briefs) 415 3, 5051, (suit bottoms, wraps)
595 1, (straps up) 6851, 7751, 825 *1 (PR);

Will open at 760, go 826, then 848 or 859

15

6/2 Light bench/Back

BP- barlots, 135 lots, 2255, 3153*5

Shrugs- 495 *5, 585 *5, 675 *5, 765 *8 *2;

BB Rows- 185 *8, 225 *8, 315 *8

DB Rows- 125s *10 *3

3 way shoulder raises

Hammer curls

16

6/5/08 Bench

working up to my opener…

bar *lots, 165 *lots, 275 *5,
(shirt)3 board- 407 *3
1 and 1/2 board- 486 *1
Full range- 530 *1 (pretty easy)

17

6/14
Meet Day

Squat warmups were pretty rushed, but everythign felt OK. Opened at 760. It felt light and came up easy, but I lost the lift on a depth call. Kind of surprising- i’ve never been called depth before. Went 804 on my second attempt-I got it and the weight felt pretty good. I took 843 on my third and missed the lift. I had hit 825 in the gym, so I was a little disappointed. On the other hand this was a 70 lb meet PR, so I couldn’t bitch too much.

Bench warm ups felt good. I opened at 529 and got it. Then I went to 562 on my second and got it, but it was grind at the top. On my third, I took 584. This one came down kind of funny and I felt something pinch in my shoulder right as I was touching so I had the spotters take it right then ('preciate it, boys). Anyhow, the 562 was an 11 lb bench PR and I was glad for it.

Dead warmups went alright. However, on the platform was a brand new DL bar- with knurling you could slice tomatoes on. I opened with 661 and the weight came up real easy, but I tore open my right hand a little. I taped it up and went for my second attempt with 717. Weight came up nicely, but at lockout, bar slipped on the tape on my hurt hand a little- tearing it wide open and popping the weight out of my hand. I basically bled allover thebar and the platform. It was awesome. I packed the wound with chalk and went for 728 on my third, but my hand hurt too much to really yank the bar- the plates never even left the floor.

All told, it was a mixed bag. I only made 4 lifts, I left over 50 lbs on the platform due to my hand injury, and I squatted less than than I had in training. However, I did get two meet PRs and my first elite total- 2027 at 275- so I ain’t complaining.

Overall, the meet was freak show of strong men. I got to see a training partner set a world squat- 1107 at 242. Another training partner hit his first 900 squat. I also got to see a world record set for a 220 total- 2502. It was a hell of a day.

18

Alright, back to work.

With almost 6 months until I do another meet, the plan is to lean up a bit and do a lot more hypertrophy work. I’ll still take some heavy weights and train in gear some, but the weights will be lighter and there will be a lot more volume. I will also start trying to fit in 2 or 3 hours of cardio a week.

6/17 Light Bench/ accessory

BP- 135 *8 *2, 225 *10, 275 *10, 315 *5, 275 *5, 225 *5
OH DB Press- 40s *15, 70s *12 *3
Dip Machine- 6 plates *12 *3
Push downs
Incline Flies

45 minutes cardio on stationary bike.

19

6/18- Back/Accessory

BB Rows- 135 *5, 225 *5, 315 *10, 315 *12, 315 *8;
Shrugs- 315 *5, 495 *5, 675 *8 *3;
Cable Rows- 10 *4;
Good mornings- 135 *5, 225 *5, 315 5, 3156, 315 *5;
Calf Raises- 8-12 *3
Curls

5 minutes on rowing/cardio/thingamabob- bad idea- back locked the fuck up;
40 minutes stationary bike;

20

[quote]Pinto wrote:
6/14
Meet Day

Squat warmups were pretty rushed, but everythign felt OK. Opened at 760. It felt light and came up easy, but I lost the lift on a depth call. Kind of surprising- i’ve never been called depth before.

Went 804 on my second attempt-I got it and the weight felt pretty good. I took 843 on my third and missed the lift. I had hit 825 in the gym, so I was a little disappointed. On the other hand this was a 70 lb meet PR, so I couldn’t bitch too much.

Bench warm ups felt good. I opened at 529 and got it. Then I went to 562 on my second and got it, but it was grind at the top. On my third, I took 584. This one came down kind of funny and I felt something pinch in my shoulder right as I was touching so I had the spotters take it right then ('preciate it, boys). Anyhow, the 562 was an 11 lb bench PR and I was glad for it.

Dead warmups went alright. However, on the platform was a brand new DL bar- with knurling you could slice tomatoes on. I opened with 661 and the weight came up real easy, but I tore open my right hand a little.

I taped it up and went for my second attempt with 717. Weight came up nicely, but at lockout, bar slipped on the tape on my hurt hand a little- tearing it wide open and popping the weight out of my hand. I basically bled allover thebar and the platform. It was awesome. I packed the wound with chalk and went for 728 on my third, but my hand hurt too much to really yank the bar- the plates never even left the floor.

All told, it was a mixed bag. I only made 4 lifts, I left over 50 lbs on the platform due to my hand injury, and I squatted less than than I had in training. However, I did get two meet PRs and my first elite total- 2027 at 275- so I ain’t complaining.

Overall, the meet was freak show of strong men. I got to see a training partner set a world squat- 1107 at 242. Another training partner hit his first 900 squat. I also got to see a world record set for a 220 total- 2502. It was a hell of a day.[/quote]

Congrats on the elite total. You train with Sam Byrd? Nice.