Decided to start an online log in case my notebook explodes. I started lifting weights a little over a year ago and participated in my first power lifting meet on April 10, 2010 in Richmond. I’m 6’0" and weighed in at 216 for the meet but now I’m around 225 during the day.
I’ve been training with the Ultra Satanic Mike Hedlesky for the past few weeks, slaying babies and blasting metal. I’m starting the online log with this week since we’re getting to one rep maxes now.
Monday, May 3 2010:
Deadlifts from a deficit (Standing on 2 plates, bar almost touching the top of the feet)-
135x5
225x5
315x5
405x1
455x1
475x1
485xF
Good Mornings -
135x5
185x5
205x6
225x6
245x6
Glute/Ham Raises -
3 sets of 10
Abs -
5 sets of 10
Tuesday, May 4 2010:
Floor Press -
135x5x2
185x5
225x5
255x3
275x1
315x1
335x1
345x1 Foreplay with my elbows
355xF Rape of my elbows
JM Press -
95x5
105x5
135x5
Bradford Press -
95x10x5
DB Rows -
115x10
135x10
165x10
Seated DB Power Cleans -
30x10
35x10x3
Thursday, May 6 2010:
Speed Squat (off of 12 inch Pylo box) -
135x5
225x5
225+80 lbs chain: 8 sets of 2 reps
Speed Deadlift -
135x5
225x5
315x5
365+80 lbs chain: 6 sets of 1
315+80 lbs of chain: 2 sets of 1 (the last couple sets with 365 lost a lot of speed)
Saturday, May 8 2010:
Speed Bench -
135x10
185x5
225x5
185+40 lbs of chain: 9 sets of 3 (3 close grip, 3 regular, 3 wide)
Incline DB Press -
50x5
60x5
65x15x5
Pullups with 40 lbs of chain -
4 sets of 5
Bent Over BB Rows -
135x5x2
185x5x5
DB Curls dudebromanjerseyshore -
40x10x3
Monday, May 10 2010:
Squat - Ass to grass, no pussy squats for me.
135x5
185x5
225x5
275x3
315x3
365x1
405x1
425x1
445x1
455xF
Romanian Deadlift -
135x5
225x5
315x3
365x14
Abs -
5 sets of 10
Edit: Here’s the video of the RDL’s. Next time I’ll aim for 365x20.
[video]1704[/video]
Tuesday, May 11 2010:
Incline Bench -
135x5
185x5
225x3
245x1
265x1
275xF
275x1
285xF
285x1
Close Grip Bench -
135x5
185x5
225x3
255x6
Bradford Press -
95x10
115x8x5
DB Rows -
115x10
135x10
165x8
Love the name of your thread. You do some high volume. Good consistency on your workouts.
I see you squat and dead on the same day. You must hate your legs. =)
The video would have been better if you passed out at the end. That should be your goal next time. I hope we go to the Brute Strength meet and everyone is too scared of us to not give us trophies.
[quote]OctoberGirl wrote:
Love the name of your thread. You do some high volume. Good consistency on your workouts.
I see you squat and dead on the same day. You must hate your legs. =)[/quote]
Thanks, I plan on having viking power and facial hair asap. This includes my traps consuming my neck and my mustache consuming my lips.
[quote]StormTheBeach wrote:
The video would have been better if you passed out at the end. That should be your goal next time. I hope we go to the Brute Strength meet and everyone is too scared of us to not give us trophies.[/quote]
Yeah, I want to have one video where I pass out, one where I throw up, and one where I crap my pants. Then maybe one where I do all three simultaneously…that could actually be this Monday.
Thursday, May 13 2010: Went light today since Monday is max effort deadlift.
Speed Squat -
135x5
185x5
225x2x8
Speed Deadlift -
135x5
225x5
255x1x8
Abs -
2 sets of 25
Saturday, May 15 2010:
Speed Bench -
135x5
185x5
225x5
155+80 lbs of chain: 9 sets of 3
Incline DB Press -
50x5
60x5
70x15x3
70x10
Pullups with 40 lbs of chain -
5 sets of 5
Bent Over Rows -
135x5x2
185x5x5
Hammer Curls -
50x10x5
From one high volume guy to another, great work so far!
Tuesday, May 18 2010:
Deadlift -
135x5
225x5
315x3
405x1
445x1
475x1
515x1
535xF - I’m out of lifting chalk, so all I had access to was anti-dust black board chalk, which probably did more harm than good. Got it above my knees and it slipped out. Fuck anti dust chalk. At least I have a perspective of what to attempt at my next meet; I can definitely get 535.
Glute/Ham Raises -
5 sets of 10
Wednesday, May 19 2010:
Bench Press -
135x5
185x5
225x3
255x3
275x1
315x1
335x1
345xF (sunk it)
345xF (got 5 inches off chest)
Bradford Press -
95x10
125x8x4
DB Row -
115x10
135x10
165x10
185x10
Friday, May 21 2010: Back home for the summer training at SSPT (the best gym in Maryland)
Speed Squat -
135x5
185x5
225x5
225+80 lbs of chain: 8 sets of 2 reps
Speed Deadlift -
135x5
225x5
245+100 lbs of chain: 2 sets of 1 (went way too fast)
275+100 lbs of chain: 6 sets of 1
Reverse Hyper -
50x10
90x10
180x8x5
Abs -
5 sets of 10
Saturday, May 22 2010:
Speed Bench -
135x5
185x5
225x5
185+40 lbs of chain: 9 sets of 3 (went really fast today)
Incline DB Press -
50x5
60x5
80x8x4
Pullups with 50 lbs of chain -
5 sets of 5
Chest Supported Rows -
45x10
90x6x3
Barbell Curls -
65x10
85x10
115x6x3
Monday, May 24 2010:
Concentric Squats - A little bit below parallel, which is lower than the last time I did these.
135x5
225x5
315x5
405x1
455x1
480xF
Romanian Deadlift -
135x5
225x5
315x3
365x15
100 ft sled pull -
75 lbs x 2 sprints
165 lbs x 6 sprints (best time = 6.06 … I wish I got 6.66)
[video]1720[/video]
Wednesday, May 26 2010:
2 Board Bench Press -
135x5
185x5
225x5
275x3
315x3
335x2
355xF (probably shouldn’t have tried a single, but whatever)
Close Grip Bench -
225x8
245x6
265x4
Bradford Press -
95x10
115x8
135x6x3
DB Row -
115x10
135x10
165x8
185x6
205x6
1 1000 meter row
Friday, May 28 2010:
Speed Squat -
135x5
185x5
225x5
225+80 lbs of chain: 8 sets of 2 reps
Speed Deadlift -
135x5
225x5
225+100 lbs of chain: 1 set of 1
275+100 lbs of chain: 1 set of 1
315+100 lbs of chain: 4 sets of 1
(when I locked these out, I was loosing balance and taking a step back while holding it for some reason…maybe too much chain. My left knee wasn’t happy.)
315+80 lbs of chain: 2 sets of 1
(1st rep still weird, but great speed and form on the 2nd. Problem fixed, I think.)
Reverse Hyper -
90x10
140x8x4
Abs -
3 sets of 10
McDonald Cheeseburger Curls -
1 set of 8 reps
Good shit man. Keep it up. For the pulls, if 100lbs is messing you up, stick with 80. Do whatever you have to do to keep your feet planted in the ground at the lockout.
Cheeseburger curls will get you fucking huge.
[quote]StormTheBeach wrote:
Good shit man. Keep it up. For the pulls, if 100lbs is messing you up, stick with 80. Do whatever you have to do to keep your feet planted in the ground at the lockout.
Cheeseburger curls will get you fucking huge.[/quote]
Thanks broceratops. The cheeseburgers are definitely helping, deads from a deficit today went awesome.