TheMechanic55's log

Training Training Logs
61

5/10/11
A. Overhead Press
2 x 185 - 7
2 x 205 - 8
2 x 1 x 205 - 7/8

Right Lat. needs to loosen up, its making lockout uneven.

B. Reverse Band Press, light
10 x 3 x 275

Still keeping it pretty light, short rest periods make this a little challenging though.

C1. Halbert rolls
15 x 20
12 x 20
2 x 10 x 20

C2. Reverse Curls
12 x 50
3 x 10 x 50

D. Abs

  • I tried out some anti-rotation exercises. Will probably use some version of the pallof press

5/12/11
A. deadlift
2 x 395
2 x 415 - 8
1 x 415 - 8

B1. DB Row, 2A
4 x 10 x 55

B2. Front Squat, hold
3 x 10sec x 225

C1.split Squat
3 x 12 x BW

C2. Waiter’s Bow
3 x 15 x 45

  • My ass is still sore from this.

5/13/11
A. Bench, Sling Shot
2 x 355 - 7
2 x 375 - 8

B1. Push ups
4 x 5 x BW

B2. Rear Raise
4 x 10 x 10

B3. Spread Eagle Situps
4 x 10 x BW

1/2 mile: 5:45
-first run with vibrams. taking it easy.

5/14/11
A. Squat
2 x 365
2 x 295 - 7.5
2 x 415 - 8
2 x 1 x 415 - 7/8

B. Suitcase holds
3 x 10sec x 135

C. Pull ups
10 x 1 x (BW 5)

1/2mi. - 5:39

62

5/23/11

A. Overhead Press
6 x 3 x 150

B1. Pull Up
10 x 1 x (BW 10)

B2. Push Up
5 x 10 x BW

C. Spread Eagle Situps
5 x 8 x BW

5/24/11

A. Deadlift
6 x 3 x 345

B. Front Squat, Hold
5 x 15sec x 225

C. DB Row
5 x 10 x 50

D1. Split Squat
5 x 10 x BW

D2. Waiters Bow
5 x 10 x 40

5/26/11

A. Bench, Sling Shot
6 x 3 x 305

B. Pull Up
5 x 2 x BW
1 x BW

B2. Dips
5 x 5 x BW

C. Kneeling Pallof
5 x 8 x 40

5/27/11

A. Squat
6 x 3 x 345

B. Suitcase Hold
5 x 15sec x 135

C. Pendlay Row
5 x 5 x 135

D1. Goblet Squat
5 x 10 x 40

D2. DB Swing
5 x 10 x 40

63

5/31/11

A. Overhead Press
6x 3 x 160

B1. Pull Up
10 x 1 x (BW 15)

B2. Push Ups
5 x 12 x BW

B3. Spread Eagle Situps
5 x 10 x BW

Before: 1.5 miles, 14:54

After: 1.5 miles, 16:30

6/1/11

A. Deadlift
5-6 x 1 x 365

Wasn’t feeling well. I should have done accessories instead of trying to pull.

6/3/11

A. Bench, Sling Shot
6 x 3 x 320

–I need to work on pulling the bar apart. Its hit and miss. If I can get myself to do it from the start of the set I feel really stable and strong.

B1. Pull Ups
2 x 3 x BW
4 x 2 x BW

B2. Dips
5 x 5 x (BW 10)

C. Palloff Press
4 x 10 x 40

D1. DB Tricep Extensions
14 x 30
8 x 30
6 x 30

D2. Reverse Curls
6 x 65
5 x 65
4 x 65

Before: 2 miles, 22:45

After: 1.25 miles, 16:33

6/4/11

A. Squat
3 x 3 x 365

–This was supposed to be 6 sets but my back was banged up from work. I brought my stance in to just outside of shoulder width hoping that the change would save my some discomfort in my hips the following day.

B1. High Row
3 x 12 x 140

B2. Goblet Squat
2 x 12 x 40

B3. DB Swing
2 x 12 x 40

After: .5miles, 5:48
–SLOW

64

6/6/11

A. Overhead Press
6 x 3 x 170

B1. Pull Up
8 x 1 x (BW 20)

B2. Push Up
4 x 15 x BW

B3. Spread Eagle Sit Ups
5 x 12 x BW

6/7/11

A. Deadlift
5 x 3 x 385

B. Front Squat, Hold
5 x 15 sec x 275

C1. Chest Supported Row
5 x 8 x 140

C2. Split Squat
5 x 12 x BW

1/2 mi - 5:07

6/9/11

A. Bench, Sling Shot
6 x 3 x 335

–I need to experiment with my positioning on the bench or maybe just use a different bench. I noticed that I lose tightness in my upper back when I unrack the bar.

B1. Pull Ups
3 x 3 x BW
3 x 2 x BW

B2. Dips
5 x 5 x (BW 15)

C. Pallof Press
3 x 10 x 40

D1. Tricep Extension, DB
15 x 30
9 x 30
7 x 30

D2. Reverse Curls, W
7 x 65
6 x 65
4 x 65

6/10/11

A. Squat
2 x 3 x 365
–Long day at work. Feeling tired. took it easy.

B1. Pendlay Row
5 x 5 x 155

B2. Goblet Squat
5 x 12 x 40

B3. DB Swing
5 x 12 x 40