chris kearney's training log

[ckearney99]

Been Checking Out Everyones Training Logs And Decided To Start My Own Been Powerlifting Since Last August So Im Very New To This Any Advice, Suggestions, Criticism, Or Comments Are Greatly Welcomed And Appreciated. Will Post Vids Soon
Current PR's
420 Squat
300 Bench
525 Dead

[ckearney99]

Went With A Few Buddies To A New Gym Had A Great Leg Day
Eliptical For 10 Mins (Hips Gotta Get Warm Lol)
Bar x 15
135 x 15
185 x 10
225 x 10
275 x 5
315 x 5
350 x 5
365 x 7(Previous Pr Was 4)
Didnt Wrap Or Use My Belt Until 350 Then Wrapped For The 365 Trying Not To Depend On The Gear As Much

Leg Press
3 Sets Of 10

Leg ext
3 Sets Of 10

Calves&abs

This Also Was My First Day Doing Any Reps Under Ten Since My Meet On April 14 Had Been Doing Tens To Deload A Little Bit The Last Set With 365 Just Felt Good So I Did Two More Lol

[ckearney99]

Today Was Supposed To Be A Back Day But I Was Still Feeling My Squats From Sun And I Pull this Week So I Decided To Do Some Much Needed Pre/Rehab Work Im Trying To Include This Atleast Once A Week Along With My Daily Stretching And Foam Rolling. Kept Everything Really Light Today And Did A Few Band stretches

Eliptical 10 mins (Yes This Starts The Majority Of My Workouts lol)

Lat Pulls 3 Sets Of 15 Wide And Close Grip

Dumbbell Rows 50's For 3 Sets Of 15

Hyper Ext's 2 Sets Of 15

Front Squats 135 For 3 Sets Of 15

Side Steps With Bands 2 Sets Of Ten Each Direction

Band Pull Aparts 2 Sets Of 15

Finished Off With Some Abs, Stretching, Then Hit The Sona

[ckearney99]

Had A Killer Deadlift Workout Today Felt Awsome Was Supposed To Be Doing Sets Of 5 Today But Once I Started Warming Up I Just Felt Like Going A Lil Heavy This Was My First Day Below Ten Reps Since My Meet

Eliptical 10 Mins
135x10
225x10
315x10
385x5
450x3
475x1
500x1
520x1
540x1(PR)

Deads Off 1In block
275 For 3 Sets Of 10

Finished With Some Abs And Biceps

Ill Useally Do Some Stiff Leg Deads And Ham Curls But My Hamstrings And Ass Were Burnt So I Didnt Do any

[ckearney99]

Went Back To Rapid Fitness In Raleigh Everybody Was Off For The Holiday Weekend So We Went A Lil Earlier Than Usual Was Down A Meal Because Of The Timing But Still Had A Good Workout. I Have Been Trying This New Workout For Bench I was Told To Start With 225 And Stay With That Until I Could Get It For 20 Straight Reps Took Three Weeks But I Finally Got It I was Supposed To Go 230 Today But I Think I Was Still Feeling Jacked From My Deads Thur Nitght So My Workout Went Like this

No Eliptical On Bench Day I Just Take About 10 To 15 Mins To Warm My Shoulders
barx15
135x15
185x10
225x5
275x1
300x1
310x1(PR)
320x1(PR)
225x10
All Reps Were Touch N Go But I Have A Really Slow Bench Not Very Explosive So My Touch N Go Is Just A Second From Being A pause

Bar Incline(Had Been Skipping These The Last Few Weeks Because I Could Feel Them In My Shoulder But I Could Do Dumbell)
135x10
185x5
225x5
245x5

Flat Dumbell
120x5 For 2 setsSets

Finished With Some Light Cable Crossovers, Front Raises And triceps

[ckearney99]

Back To Rapid Fitness Its Nice To Be In A New Enviroment And This Gym Is Awsome Met Another Guy That Competes Today He Doing His First Meet June 8 With USAPL real Cool Guy Really Hope He Does Well I Was Still Feeling My Deads A Lil But Once I Got Warmed Up It Was All Good

Elipticalx10miMins
barx15
135x15
225x10
275x5
315x5
350x5
370x5

Box Squats (I Just Started Doing These I Use A Really Wide Stance When Doing These To Try And Use My inner Hips And Thighs And Really Concentrate On Exploding Up Hard
185x5
205x5
225x5
Finished The Day Off With Some Leg Extensions, Calves, Hams, And Abs

[ckearney99]

I Had Got Away From A Dedicated Back Night But Since Ive Gone Back To Pulling Only Once A Week I Feel It May Be Necessary I Could Tell It Had Been A While Cause Everything Felt like A Fukin Ton Lol

bikex10mins
Bent Rows
135x10
205x10
225x5
245x5
265x5

Rev Grip
135x10
185x10
205x10

Wide Lat Pulls
200x8
220x8
240x8

Dumbell Rows
95 For 2 Sets Of 8
110x8

Finished Up With Some Rear Delt, Biceps, And Abs

[ckearney99]

Didnt Bench This Week Wanted To Lay Off The Shoulder Just To See If It Made A diff It Seemed To Shoulder Is Feeling Great Doesnt Bother Me When Doing Shoulder Work(Yea I Know Wtf) So We'll See Come Bench Day lol Started My First Day Of 5/3/1 today

Bikex10Mins

Standing Military (Second Week Doing These Usually Do Them Seated But Really Trying To Hammer My Core Strength)

Bar For 2 Sets Of 15
95x5
120x5
140x5
155x5

Cable Rear Delt
3 Sets Of 10

Seated Dumbell press
70x10 Fot 2 Sets
80x10

Behind The Neck Presses
95x10
115x10
135x8

Cable Upright Rows
3 Sets Of 10

Snatch Grip Shruggs
225x15
315x10
405x10

[ckearney99]

Felt Real Flat Today Just Couldnt Get Any Hype Going Still Had A good Ass workout

elipticalx10 Mins
barx10
135x10 for 2 Sets
225x5
280x5
320x5
365x5
No Wraps All Reps Were Super Low

Front Squats
225x5
275x5
300x5

Leg Press
4Platesx8
5Platesx8
6Platesx8

Finished Up With Some Calves, Leg Ext, Hams, And Ab Work

[ckearney99]

Felt Good Today Shoulder Was Loose And No Pain Havent Applied The 5/3/1 To My Bench Yet But I Soon Will

Bikex10mins
Bar For 2 Sets Of 15
135x10
185x10
235x13(Gonna Stay With This Weight Until I Get 20 Reps Then Start The 5/3/1

Lockouts/3Sec Holds
335x3
345x3
355x1

Close Grip
135x10
185x10
205x10

Finished Up With Some Tris, Light Front Raises And Light Rear delt

[ckearney99]

Always A Good Day When I Get To Pull Lol

Bikex10mins
Light Leg Curls 3 Sets Of 10

135x10
225x10
315x5
350x5
405x5
460x8(PR)

Straight Leg 1In Def
275x5
300x5 for 2 sets

Rack Pulls (Thought These Were Gonna Be Easy But I Seem To Have Found My Weak Point Is My Lockout 495 Felt Like An Elephant

495 For 3 Singles

Lat Pulls 3 Sets Of Eight

Finished Up With Some Back Flys, Bis, And Ab work

[ckearney99]

Good Day Liking The 5/3/1 So Far

Bikex10mins

Standing Military
Barx15for 2 Sets
95x5
115x5
130x3
150x3
165x6(PR)

Side Raises 3 Sets Of 10

Seated Dumbell Press
85 For 3 Sets Of 10

Behind The Neck Press
115x8
135x8
145x8

Shruggs
225x20
315x15
405x10
455x6

Finished Up With Some Tris, Ab work And Some Rear delt

[ckearney99]

Elipticalx10mins

Squats
135x10 For 2 sets
225x5
275x3
300x3
345x3
390x4(PR)

Box Squats
225x5
250x5
275x5

Finished Up With Some Leg Ext, Calves, And Ab work

[ckearney99]

Had A Kick Ass Bench Night Shoulder Is Almost 100 Percent...Bench Sessions Had To Chang Because My Buddy Asked Me To Lift In A Bench/Curl Meet In July So I Had To Start A Modified 5/3/1 For My Bench Workouts

Flat Bench
135x10 For 2 sets
210x5
240x5
270x5
300x3(PR)

Lockouts/3 Sec Holds
325x3
335x3
340x3

Dumbell Incline
80x10
90x10
100x10

finished up With Some Tris, And Light Front Delt

[ckearney99]

Felt A Little Stiff Today Going In The Gym So Idecided To Do Some Light Squats To Loosen Up Before My Back Work

Elipticalx10mins
Squats
135x10 For 2 Sets
225x5
275x5
300x5

Bent Rows
135x10
225x5
275x5 for 2 Sets
Rev Grip
185x5
215x5
230x5

Lat Pulls 3 Sets Of 8

Db Rows 3 Sers Of 8

finished Up With Some Rear Delt, Forearms, Bis, And Ab work

[ckearney99]

Standing Military
Bar For 2 Sets Of 10
95 For 2 Sets Of 5
115x5
140x5
160x3
175x3(PR)

Behind The Neck
Barx15
95x8
125x8
140x8
155x8

Cable Upright Rows 3 Sets Of 10

Finished Up With Some Tris, Rear Delt, And Ab work

[ckearney99]

Havent Had Much Time To Post My Workouts Trying To Get A Room Ready For A New Addition To The Family But I Havent Missed Any Workouts Lol

squats
135X5 for 2 Sets
225X5 For 2 Sets
325X5
365X3
410X3(PR)

Leg Press 3 Sets Of 5

Finished Up With Some Leg Ext, Calves, Hams And Ab work

[ckearney99]

Was Getting Ready For A Meet In July With My Buddy And His Team But Every Last One Of Them Have Backed Out And Since Bench Is Not My Strong Point(Yet) Im Gonna Hold Off On This One Lol

Flat Bench
295 For 3 Sets Of 3 With A Pause On The Last Rep

Incline Db
80X8
100X8
105X8

Flat Db
105 For 3 Sets Of 5

Finished With Some Tri's, Light Front Delt, And Some Ab work

[ckearney99]

Deadlifts
135X10
225X10
315X5
380X3
430X3
480X3

Straight Leg On 1In Block
290X5
305X5
315X5

Snatch Grip Shrugs
225X20
315X20
365X15

Finished With Some Hams, Bi's, And Ab work

[ckearney99]

Standing Military
Barx15 For 2 Sets
95X10 For 2 Sets
135X5
165X5
195X5(PR)

Behind The Neck
Barx15
95X8
130X8
150X8
160x8

seated Db Military
90X8 For 3 Sets

Finished With Some Upright Rows, Rear Delt, Tri's, And Some Ab work

[ckearney99]

Was Supposed To Deload But Didnt Really Feel The Need to So I Jumped Right Into The Next cycle Squats Were A Little Off As I Had Moved Furniture This Morning

squats
135X10 For 2 Sets
225X5 For 2 Setsr
295X5
340X5
385x5(PR)

Box Squats
250X5
275X5
315x5(PR)

finished With Some Leg Ext, Hams, Calves And Ab work

[ckearney99]

Took Aweek Off Went To A Couple Pt Sessions Got A Sports Massage And Ate A Ton lol

[ckearney99]

felt Brand New After A Week Of Rehab And Rest

135X10 for 2 sets
225X10 For 2 Sets
300X5
345X5
390X5

3 Sets Of 8 On Leg Press

Finished Off With Leg Ext, Hams, Calves, And Some abs

[ckearney99]

Sticking With The 20 Reps On Bench For Now Since Im Not Competing This Month

Barx20 For 2 Sets
135X20
185X10
230X14

Rev Band Bench
315X5
330X5
345X5

Lockout/3Sec Holds
315X3sets Of 3

Flat Db
90X8
95X8
110X6

Incline Db
80 For 3 Sets Of 8

Finished Up With Some Tris, And Light Front delt

[ckearney99]

Had To Rush This Workout So It Was Kinda short

deads
135X10 For 2 Sets
225X10
275X5
315X5
385X5
410X5
455X5
475X5

Finished Up With Some Lat Pulls, Hyper Exts, Bis, And, forearms

[ckearney99]

Front Delts Were Still Feeling The Benching From Mon So Decided To Take It Easy Dont Know If It Was The Bands Or What But They Were Still Sore

Standing Military
Barx15 For 2 Sets
95X5 For 2 Sets
125X5
140X5
160X5

Seated Db
85 For 3 Sets Of 12

Finished Up With Some Rear Delt, Tris, And Upright rows

[ckearney99]

Decided To Stick With Fives For A Few Weeks

Squat
135X10 For 2 Sets
225X5 For 2 Sets
305X5
350X5
395X5(PR)

box Squats
275X5
300X5
315X5

Finished Up With Some Leg Exts, Hams, And Some Ab work

[ckearney99]

sticking With The Same Routine Still For Bench Ive Found A New Love In The Form Of Bands Lol Not Gonna Make Band Work A Main Excercise But It Will Most Deff Be In My Accessory Work

Flat Bench
Barx20 For 2 Sets
135X20
185X10
230X17 (3 More Reps Than Last Week Hoping For 20 The Following Week)

Wide Grip Bench
135 For 3 Sets Of 15

Band Bench (Green)
135X5
155X5 For 2 Sets

Lockouts/3Sec Holds
315 For 3 Sets Of 3

Db Incline
75 For 3 Sers Of 12

Finished Up With Some Light Front Delt, And Tris

[ckearney99]

Bent Rows
Barx10
135X10
185X10
225X5
275X5

Rev Grip
225 For 3 Sets Of 5

Lat Pulls 3 Sets Of 8

Db Rows
90X10 For 3 Sets

Gonna Start Doing Sumo Pulls On My Off Weeks From Deads Not Gonna Be Anything Impressive Just Trying To Be A Little More Versatile
135X5
185X5
225X5
275X5 For 3 Sets

Snatch Grip Shruggs
225X20
275x20

Finished Up With Some Rear Delt, Bis, Forearms, And Upright Rows

[ckearney99]

Light Squat Day Felt Like Gettin A Little Blood Down There

Squats
135X10 For 2 Sets
185X10
225X10
245X10

Hack Squat (Second Time Doing These And They Make Me Feel Like A Straight Bitch)
90X10
140X10 For 2 Sets

Leg Press For 3 Sets Of 15

1 Leg Leg Ext 3 Sets Of 10 Each

Finished Up With Some Hams, Calves, And Low back

[ckearney99]

Shoulder Day Still Light For Now Front Delts Are Not Recovering For Some reason

Standing Military
Barx15 For 2 Sets
115X10
125X10
135X10

Behind The Neck
Barx15
95X15
120X15
135X15

Seated Db
80X10for 3 Sets

Finished Up With Some Db Upright Rows, Db Shruggs, Front & Rear delt

[ckearney99]

Squat
135X10
235X5 For 2 Sets
305X5
355X5
400X5(PR)

Rev Band No wraps
405X5
425X5
450x5

Finished Up With Some Low Back, Calves, Hips, And Ab work

[ckearney99]

Flat Bench
Barx15
135X20
185X10
230X18

Wide Grip Bench
155X10
175X10
185X10

Rev Band Bench
365X5
380X5
405X5

Flat Db
95X12
100X10
110x8

[ckearney99]

Deadlift
135X10 For 2 Sets
225X8
315X5
405X3
475X3
495x3(PR)

Straight Leg Deads
225X8
275X8 For 2 Sets

Finished Up With Some Low Back, Bi's, hHams, And forearms

[ckearney99]

No Shoulders This Week Were Doing A Mach Meet This Coming Up Sun Didnt Want Any Soreness In My Shoulders So This Will Be My Last Workout Until Then

Squats
135X10 For 2 Sets
225X5 For 2 Sets
315X3
365X2
405X2
420X2(PR)
440x3(PR)

all Sets Were Done With No Wraps Didnt Really Plan That But I Was Feeling Good So I Went With It

Band Squats With Medium Band
275X3 For 3 Sets

Finished Up With Some Calves, Hams, Low Back, And Ab work