Syko Power

Training Training Logs
21

5/12/13
Ran 1.5 mi yesterday.

Squat day

Reverse band squats to get me to use some heavier weights. It was about 100-110 at the bottom let off.

135x2
225x2
315x2
405x2 Added bands
495x2
585x1 most I had ever had on my back. Holy shit was it heavy.
635x1 didn’t feel as heavy as the last set for some reason. And it was high. But I’m happy as I needed to feel the heavier weight to be mentally prepared for next cycle.

Had a big week this week, had PR’s in three of four lifts two of those being straight weight PR’s.

I’ve added a running routine into my training as I’m applying for a job that has a pft I need to pass.

22

5/14/13

Started with bb rows overhand with straps
135x8
225x8
315x8
405x3-4 don’t remember

Then did some pull ups 2-3x10
Then some chins 2-3x5-6

Then some spider crawl deals with a short band

Then 20mins high intensity cardio on the recumbent bike as my knees were sore from running 2 miles worth of telephone poles on monday.

23

5/16/13

Quick DL

315 lb deficit deads from an iron 45 lb plate height to my shoe laces touching the bar, I’d guess 6 sets at three reps apiece. Done.

5/17/13

Started with ohp

Barx8
135x6
185x5
225x3
275x0 lol, I got it from my shoulders to just over my head then it stopped.

So my elbows have been feeling good so I tried some flat db press
65x15
90x15
90x12x4
Shitty my gym only has to 90’s

So elbow still feels good so I tried incline close grip bench.
95x8
115x8
135x8
185x6
Elbow still felt good yay.

Then three sets of reverse crossovers at whatever weight x reps

Bilski is a lazy bastard.

24

[quote]syko wrote:
5/16/13

Bilski is a lazy bastard.
[/quote]

If the shoe fits… All I want to do is play XBOX and text my friends anymore… I suck!

25

5/21/13

Skipped squat day as this week is my 1week for deads and I want 600 in a bad way.

Since my db press went so well last week I figured I would try some bench this week
135x5
185x5
225x5
275x5
315x3 last rep paused

Elbow felt fine and all weights were light and easy to move, felt like 365 would have went up as easy as 315 but didn’t want to press my luck.(get it?)

5x5 wide grip chins

Chest supported rows, worked up to 4 plates x8 ish

Face pullsx5

Pressdow ns with the. Stack about 5 sets

26

5/23/13

Deadlifts…

3x135
3x225
1x315
1x405
1x495 switched to mixed grip
1x585
0x635 attempted twice, it was a technique problem, the strength is there for sure.

My knees have been sore from trying to run, and I just started a new job where I’m on my feet all day. So that was all.

27

5/29/13

Memorial weekend screwed up my schedule then Tuesday I had my pft.

Today was bench.

Elbows felt great on bench
135x5
225x5
315x3
365x1 paused
385x0

Just messing around but the 365 was easyish.

Then pull ups
5x6

And glose grip cable row
3x10 working up to the stack.

28

5/3/13

Weekend was screwed up again started a new job and I’m trying to get into the swing of things.

Squats
135 x 3 x 2
185 x 3 x 2
225 x 3 x 2
275 x 3
315 x 1
335 x 1
365 x 1
405 x 1
455 x 1
495 x 1
545 x 0 I got out of position leaning forward and couldn’t rescue it.

Started facing away from the mirror today and had a friend cue me for depth, it was an odd feeling. I was probably going deeper than normal as there is lag between the cue and my response to it . I assume that will get better the more I use someone to cue. First time I’ve ever dumped any significant weight.

29

So this week…

Mon
Worked up to 365 on bench again
Then up to 6-7 plates on v bar rows
Then 30 ish pull ups

Tues
Squatted
Worked upto a double with 495

Thurs
Deadlifted
Worked up to 585 missed, 605 missed
Then dimmel deadlifts

30

Monday :

So here’s the deal. My gym is closed from the 29th of June until the 14th of July so I’m going to take a break from lifting those two weeks and then restart my training after. I’m also adding in running on my off days as I bought some new running shoe sans can actually run without pain. Oh I’m also upping my volume to get some more size as I feel I’m not as large as I was before the tear.

Tried floor presses for the first time in earnest. I’m unsure whether I preformed them right but I did them nonetheless.
Bar x 8
135 x 8
185 x 5
225 x 5
275 x 5
315 x 3
365 x 0

Then went to incline press
Bar x 8
135 x 8
185 x 8
225 x 5 x 6-7

Pull ups
4-5 x 6-8

Started doing pullovers and te gym closed.