squat
1/5/135
1/5/225
1/3/315
1/3/365
1/6/405
4/6/430
pause squat
1/3/315
2/3/335
overload
1/10sec/615
DB lunge
3/5/50’s
seat calf raise
3/15/ 3plates
Deadlift
1/5/135
1/5/225
1/3/315
1/3/405
5/5/430
bent rows
5/5/225
power shrug
1/8/315
3/8/365
1 leg press
4/8/4plates
toe raises on leg press
ab wheel
3/10
reverse side bend
3/10/green band
Bench
1/5/135/
1/5/185
1/3/225
1/2/245
2/2/255
pin press from chest
3/4/225
dumbell row
2/10/90’s
Db shoulder press
1/5/50
2/5/60
1/5/75’s
knee ups
3/10
12/30/07
I have been sking in Washington for the last week or so there has been no training during that time . This was my first workout since ive been back home .
Deadlift
1/5/135
1/5/225
1/3/315
1/3/405
1/2/455
3/2/500
rows
1/4/225
4/4/275
shrugs
4/6/405
1 leg press
4/5/4plates
DB curls
3/8/45’s
side bends
3/10/100
bridge
3/30sec/100
Bench
1/5/135
1/3/185
1/3/225
1/3/235
3/2/255
2bd press
1/5/225
1/5/245
1/5/255
Db skull cruhers
4/5/45’s
Db shoulder press
3/5/70’s
band pull aparts
3/15/miniband
Squat
1/5/135
1/5/225
3/3/325
1/3/08
Deadlift
1/5/135
1/5/225
1/3/315
1/3/405
1/2/455
1/1/475
1/1/500
1/1/525
1/1/555
rows
1/5/225
3/5/275
power shrugs
1/5/315
3/5/455
1 leg press
4/5/2 plates
standing abs
3/8/120
side bends
3/12/75
1/6/08
Squat
1/5/135
1/5/225
1/3/315
1/3/365
1/3/405
1/3/435
1/2/465
Pause squat
1/3/315
2/3/335
lunge DB
3/5/50’s
seated calf raise
4/8/3plates
leg curl
3/8/130
kness ups
3/8
bridge
2/30sec/100
555’s a nice pull
Are the squat sets done raw or in gear?
Right now everything is raw with a belt. I always note in my log if something is done in gear . I Wont start in gear tillthe begining of febuary when im 8 weeks or so out from nationals .
1/8/08
Bench press
1/8/135
1/5/185
1/5/205
1/5/225
2/5/235
close grip bench
2/5/205
incline bench
1/5/185
1/5/195
DB shoulder press
3/8/70’s
chest supported rows
1/8/2plates
3/5/3plates
knee ups
2/8
[quote]NATOR wrote:
Right now everything is raw with a belt. I always note in my log if something is done in gear . I Wont start in gear tillthe begining of febuary when im 8 weeks or so out from nationals .[/quote]
That’s strong squatting so. Have you decided if you’re lifting as a 242 or 275 yet?
Right now every thing is leaning towards 275’s im about 265 right now , and dont feel like cutting 20+ pounds for a morning weigh in . I also feel that I can do more for my team at 275 than 242 this year .
1/13/08
13 weeks out from meet day . Today was the first day of the 12 week cycle leading up to Collegiates .
Squat
1/5/135
1/5/225
1/3/315
1/2/340
Add light knee wrap
2/6/380
Close stance squat
2/6/325
1 leg press
3/10/2 plates
hamstring curls
3/8/ full stack
calf raise
3/15/3plates
bridge
2/20sec/100
1/15/08
Bench
1/5/135
1/5/185
3/6/205
close grip
2/6/175 ( every rep paused )
incline
2/8/175
DB shoulder press
2/8/50’s
flys
2/8/40
lat pull
3/12/150
Abs
Deadlift
1/8/135
1/5/225
1/5/315
1/6/385
1/6/405
Db row
2/10/100’s
power shrugs
1/8/365
2/8/455
lat pulls
3/8/150
side bends
2/15/45
bridge
2/30sec/45
1/18/08
DB bench
2/10/45
2/8/75
dips
3/8
flys
3/10/35
tricep pushdowns
3/10/60
t bar rows
3/8/90
1/20/08
squat
1/5/135
1/5/225
1/3/315
add light wrap
2/6/390
close stance squat
2/6/325
DB lunge
3/5/50’s
ham curl
3/15/110
calf raise
3/20/3 plates
reverse hyper
2/10/mini band
standing abs
3/10/110
1/22/08
Bench
1/5/135
1/5/185
3/6/215
close grip
2/6/185
DB ohp
1/7/70’s
1/8/60’s
flys
3/10/35
pull up
3/4
ABs
Looks like things are going well for ya!
Deadlift
1/5/185
1/2/225
1/5/315
2/5/405
Db row
3/12/100’s
power shrug
2/8/445
1/12/425
1 leg press
3/5/4 plates
calfs raise
4/10/4plates
Db curls
3/8/45’s
Abs