November 14, 2006
WEIGHT: 195 lbs
Box Squats: Barx1x10, 135x2x8, 185x2x3, 135x1x8
DB Floor Press: Pushupsx10, 45sx2x10, 60sx2x4
Inverted Rows: BWx1x8, BWx2x6
Leg Press Calf Raises: 180x2x12
Single Leg Lowering: BWx2x10
Double Leg Lowering: BWx2x5
November 16, 2006
WEIGHT: 194 lbs
Deadlifts (off 3 plates): 135x1x10, 225x1x8, 225x1x5, 275x1x3, 225x1x5
DB Bulgarian Split Squats: 35sx1x6, 40sx3x6
Swiss Ball Leg Curls: BWx1x15, leftlegBWx1x4, rightlegBWx1x4, BWx1x10
Ankle Work
Prone Bridge: 3 sets
Something I noticed this workout. I don’t think I can deadlift more weight off of 3 plates, even though my ROM is much smaller. I might even be weaker. Is this even possible?
November 17, 2006
I didn’t get to the gym today, so I just did stuff at home.
Chinups
Pushups
Neck work
Grip work (tearing, and crushing)
November 20, 2006
WEIGHT: 197 lbs
Box Squats: Barx1x10, 135x1x8, 185x2x4, 195x4x4
1-legged RDLs: 50x1x8, 60x1x6, 70x1x6
Overhead Squats: 12x3x8
Leg PRess Calf Raises: 180x2x12, 200x1x10
Single Leg Lowering: BWx1x12
Double Leg Lowering: BWx2x8
November 21, 2006
WEIGHT: 197 lbs
DB Floor PRess: Pushupsx1x12, 45sx1x6, 60sx2x4, 65sx4x4
Bent over DB Rows: 35sx1x12, 45sx3x8, 45sx1x6
unilateral DB Shoulder Press: 35sx1x9, 35sx1x6+25sx1x3
Wood Chops: 10x2x10
Neck Work
Bent over DB Rows are done with 2 ata time (like BB).
November 23, 2006
WEIGHT: 194 lbs
Deadlifts (off 3 plates): 135x1x8, 225x1x4, 275x1x4, 245x5x4
Reverse BB Lunges: Barx1x3, 95x4x6
Swiss ball leg curls: BWx2x20
DB Dorsi flexion: 30x2x15
Ab Rollouts: BWx2x12
First time doing reverse BB lunges. I hit my knee on the floor a few times from loosing balance, but overall I like it.
November 24, 2006
Stayed at home today…
Chinups: BWx1x6, BW+20x6x4
Pushups: BWx1x8, BW+20x4x8
Neck Work
Bent over Laterals: minigreenDBsx2x25
November 27, 2006
WEIGHT: 197 lbs
Box Squats: Barx1x12, 135x1x6, 185x4x6
1-legged RDLs: 65x1x6, 75x3x6
Overhead Squats: 15x2x12 (I think I’ve got form down now)
Leg PRess Calf Raises: 200x2x12
Single leg Lowering: BWx1x10, BWx1x8
Double Leg Lowering: BWx1x6
November 28, 2006
WEIGHT: 196 lbs
DB Floor Press: Pushupsx1x12, 45sx1x6, 60sx4x6
Bent over DB Rows: 25sx1x12, 50sx4x6
Tricep Pushdowns: 25x2x10
Saxon Side Bends: 15sx1x8
DB Side Bends: 65x2x8
Neck Work (front and back)
Bent over rows were done the same way again, and again, I’m not sure how much the 25 is for the pushdowns.
November 30, 2006
WEIGHT: 196 lbs
Deadlifts (off 2 plates): 135x1x8, 225x1x6, 275x1x6, 275x1x5, 255x2x6
DB Bulgarian split squats: 40sx1x6
1 legged squats: BWx3x4
Pull Throughs: …
Ankle work + Calf Work
Deadlifts were using the thinner bar so I was able to lift more, even though I was lower than last time and lifting more reps per set. Pullthroughs had no good handles, and I wasn’t sure what weight to use so it was all over the place. I made up and ankle exercise that didn’t work to well, then did 1 legged calf raises with BW.
The 1 legged squats went good (were done on a box cause I can’t do pistols; bad flexibility), but I had a loud pop in my left knee on the last set and I haven’t gotten that since trying leg press, or before that when I first started squating.
December 1, 2006
Stayed at home again…
Chipups: BWx1x6, BW+bagx2x6, BWx2x6
Pushups: BWx1x8, BW+20x1x8, BW+20x2x7(with pause at bottom)
External Rotation work (only 2 light sets)
Bicep Work (using different objects, 3 sets)
Neck Work
December 4, 2006
WEIGHT: 196 lbs
Box Squats: Barx1x10, 135x1x8, 155x1x8, 165x1x8, 175x1x8
1-legged RDLs: 75x4x6
Overhead Squats: 45x1x4, 12x1x12, 45x1x4, 12x1x8
1-legged Calf Raises: BWx2x10
Single Leg Lowering: BWx1x10
Double Leg Lowering: BWx1x5
Single Leg Lowering: Bwx1x5
December 5, 2006
WEIGHT: 196 lbs
Floor DB Press: Pushupsx1x10, 50x1x8, 55x3x8
Bent over DB Rows: 25sx1x10, 50sx3x6, 55sx1x6
Military Press: Barx1x10, 95x1x4, Barx1x8, Barx1x10
Hi-Low Cable Woodshops: forget weight, 2 sets
Neck Work
December 12, 2006
WEIGHT: 196 lbs
12 lbs Bar complex: 2 sets
Leg Press Calf Raises: 160x1x12, 180x1x12, 200x1x12, 180x1x12, 160x1x12
Pushups/Face Pulls (super set): x12, x10, x8 (no rest at all)
Single Leg Lowering: BWx1x10
Double Leg Lowering: BWx2x6
My left foot was going flat, and I was having pain in my left ankle. So I took the last 3 workout days off, and skipped hockey. Now I’m not going to do any heavy lifting for the next month, and see if I have any improvements. Otherwise I’m going to need orthotics.
On monday I worked on my ankles/feet.
New Offseason has begun. This time I’ll try and make it through the entire thing without getting injuries. I hvae pretty much now until may.
I’m going to do a couple of tests this next week, then take it light through august, then go full out once school starts.
Tests I’ll be doing are:
Deadlift
Overhead Press (jerks allowed)
Chinups (max in 1 minute)
Broad Jump
Mile Run
I may decide to do bench instead of the overhead press. I’m also setting up a leveling system to make things a little more fun. Levels will be set up based on world records.
July 20, 2007
Weight: 190lbs
Tested deadlift today. Max is still 335. Haven’t done any strength training for a month, and I’ve bne playing lacrose for the last while so it shoudl go up fast. Grip is still the weakest link.
I also decided to change testing to Bench Press. Does anyone know raw record for Bench and Deadlift?
I’m have trouble figuring out the levels for mile run since it works backwards (lower = better). Don’t know what equation is, but I knwo this:
224 seconds = level 20
0 seconds = level infinite
infinite seconds = level 1
Should look like a y = 2^(-x) type of graph
July 23, 2007
Weight: 189 lbs
Tested Bench and Chinups today. Both were very dissapointing.
Bench Max was 165 lbs
Max chinups in 1 minute was 12
Oh well, I’ll just make up with better gains.
I’ll be testing Broad jump and mile run in a day or two. Then I’ll start up August.
Deadlift levels (1-25): 0, 40, 80, 120, 160, 200, 240, 280, 320, 360, 400, 440, 481, 521, 561, 601, 641, 681, 721, 761, 801, 841, 881, 921, 961
Bench levels (1-25): 0, 30, 60, 89, 119, 149, 179, 209, 238, 268, 298, 328, 358, 387, 417, 447, 477, 507, 536, 566, 596, 626, 656, 685, 715
Chinup levels (1-25): 0, 2, 4, 5, 7, 9, 11, 12, 14, 16, 18, 19, 21, 23, 25, 26, 28, 30, 32, 33, 35, 37, 39, 40, 42
Broad Jump levels (1-25): 0.00, 0.15, 0.31, 0.46, 0.62, 0.77, 0.93, 1.08, 1.24, 1.39, 1.55, 1.70, 1.86, 2.01, 2.16, 2.32, 2.47, 2.63, 2.78, 2.94, 3.09, 3.25, 3.40, 3.56, 3.71
July 27, 2007
Tested Broad Jump today. I got 94inches (2.39m). Decided not to test my mile…I hate long distance running.
So start of Offseason I am:
Level 9 Deadlift
Level 6 Bench
Level 8 Chinups
Level 16 Broad Jump
TOTAL: Level 39
I’ll be starting late next week.
August 1, 2007
WEIGHT: 190lbs
Back Squat: Barx10, 135x5, 185x3x5
Bench: Barx10, Pushupx8, 95x5, 135x3x5
Deadlift: 135x5, 225x5, 275x5
Followed by some ab and calf work for 5 minutes.