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_bill
01-21-16, 11:19 am
"A problem worthy of attack, proves its worth by fighting back."

2016-01-21

5am: up and out of bed. missed eating most of my pre-workout meal because I de-iced my car.

~5:20: Warmed up with resistance bands and foam rolled my back.

floor press

[warmup set]

1x21 @ unloaded
1x13 @ 95
1x13 @ 135
1x8 @ 185

[working set]

5x5 @ 235

flat bench

5x10 @ 165

tricep pushdown

5x12 - three sets @ 170, one set @ 160, one set @ 150

bicep dumbell curls

5x12 @ 25

_bill
01-22-16, 8:30 am
2016-01-22

5am: up and out of bed. ate my whole pre-workout today.

~5:25: Foam rolled my hamstrings, glutes, quads, i.t. bands, back and stretched my lower back

low-bar squat

[warmup set]

1x10 @ unloaded high-bar
1x10 @ 95 high-bar
1x8 @ 135
1x8 @ 185
1x5 @ 225

[working set]

1x5 @ 255
1x3 @ 285
1x1 @ 320

5x10 @ 205

Programmed 5x12 for both adductors and standing calf raises, but I didn't start squatting until ~6am since both squat racks were taken at 5:30am. :/

_bill
01-25-16, 10:34 am
Took off the 24th and 23rd because I didn't want to be in the way of the Maryland department of transportation's snow removal efforts.

2016-01-25

5am: up and out of bed.

~5:25: Foam rolled my calves, hamstrings, glutes, quads, i.t. bands, back and stretched my lower back. Added foam rolling calves to help with ankle mobility.

front squat

[warmup set]

1x10 unloaded
1x8 @ 95
1x5 @ 135
1x3 @ 185

[working set]

5x5 @ 210

rubish extensions

[warmup]

1x5 @ 135

[working set]

5x5 @ 185

standing calf raises

5x12 @ 150

_bill
01-26-16, 8:24 am
2016-01-26

5am: up and out of bed. lost my keys. searched for ten minutes until I found them under my gym bag. sometimes we all have potato days

~5:45: foam rolled back, stretched lower back. warmed up shoulders with resistance bands

standing overhead-press

[warmup set]

1x13 unloaded
1x8 @ 85
1x5 @ 95
1x3 @ 115

[working set]

1x5 @ 120
1x3 @ 140
1x1 @ 155

5x10 @ 105, failed on fifth set and only completed seven reps

lateral raises

5x12 - five reps @ 25, seven reps @ 20

tricep rope pulldowns

5x12 - three sets @ 130, two sets @ 110

_bill
01-27-16, 11:30 am
2016-01-27

5am: up and out of bed.

~5:25: foam rolled my back, warmed up with resistance bands

flat bench

[warmup set]

1x21 unloaded
1x13 @ 95
1x13 @ 135
1x8 @ 185

[working set]

6x3 @ 195

5x10 @ 165

dumbell shrugs

2x12 @ 75. felt a sharp pinch in my right upper trap on set two. stopped any further sets - I programmed 5x12 - and foam rolled area. minor discomfort if I turn my head hard left or down-and-left. right trap has given me issues before. :/

dips

5x12, failed on third, fourth, and fifth set. completed 11, 10, and 9 reps respectively

_bill
01-29-16, 11:17 am
Took the 28th off.

2016-01-29

5am: up and out of bed

~5:25: foam rolled my back, calves, hamstrings, glutes, and stretched my lower back

conventional deadlift

[warmup set]

1x5 @ 135 paused-off-floor
1x5 @ 185 paused-off-floor
1x3 @ 225 paused-off-floor
1x3 @ 275 paused-off-floor
1x1 @ 315 paused-off-floor

[working set]

1x5 @ 330
1x3 @ 275
1x1 @ 420

1x1 @ 455 - 15lb pr

paused-off-floor conventional deadlift

3x5 @ 330. programmed 5x5 but changed because of the 455 lift

competition-wide-sumo deadlift

5x1 @ 330

seated low row

5x12 @ 150

Ed Eliason
01-29-16, 7:19 pm
Training looks solid Bill! What are your training goals?

_bill
02-01-16, 11:03 am
Training looks solid Bill! What are your training goals?

I'm interested in powerlifting, but I'm focused on getting stronger and not competing because I have other priorities. Thank you for the complement.

_bill
02-01-16, 11:10 am
2016-01-30

I enjoy training on Saturday because I wake up late, eat breakfast, then go to the gym. =D I think I arrived and began warming up around 10:30am.

foam rolled my hamstrings, glutes, quads, i.t. bands, back and stretched my lower back

low-bar squat

[warmup set]

1x10 unloaded hi-bar
1x10 @ 95 hi-bar
1x8 @ 135
1x8 @ 185

[working set]

6x3 @ 235

lat pulldowns

5x12 @ 135

snatch-grip stiff-legged deadlift

5x12 - one set @ 135, one set @ 145, three sets @ 155

_bill
02-01-16, 12:51 pm
2016-02-01

the next few days won't be exciting because I'm on deload.

flat bench

[warmup set]

1x21 unloaded
1x13 @ 95
1x13 @ 135
1x8 @ 185

[working set]

1x5 @ 165
1x5 @ 180
1x5 @ 195

5x10 @ 165

front dumbbell lateral raise

3x20 - 12 reps @ 25 then dropsetted to 8 reps @ 20

tricep cable pushdown

3x20 @ 150

bicep dumbbell curl

3x20 - 10 reps @ 30 then dropsetted to 10 reps @ 25

_bill
02-02-16, 12:40 pm
2016-02-02

floor press

[warmup set]

1x21 unloaded
1x13 @ 95
1x13 @ 135
1x8 @ 185

[working set]

5x5 @ 235

flat bench

5x10 @ 165

side-lateral raise

3x20 - 10 reps @ 20 then dropsetted to 10 reps @ 15

cable crossover

1x20 - 10 reps @ 40 then dropsetted to 10 reps @ 30 - I programmed 3x20 but after the first set I felt exhaustion setting in, and I got like that weird-before-you-throwup taste in my mouth.

_bill
02-06-16, 11:05 am
2016-02-04

low-bar squat

[warmup set]

1x10 unloaded high-bar
1x10 @ 95 high-bar
1x8 @ 135
1x8 @ 185

[working set]

1x5 @ 205
1x5 @ 220
1x5 @ 235

3x10 @ 205 - I programmed 5x10, but I stopped after three sets due to fatigue. It's a de-load session anyway.

hamstring curls

3x20 @ 60

adductor

3x20 @ 180

_bill
02-06-16, 11:07 am
2016-02-05

standing overhead press

[warmup set]

1x13 unloaded
1x8 @ 75
1x8 @ 95

[working set]

1x5 @ 100
1x5 @ 105
1x5 @ 115

5x10 @ 100

dumbbell shoulder press

3x20 @ 35

tricep rope pulldown

3x20 - 10 reps @ 110 then dropsetted to 10 reps @ 90

_bill
02-13-16, 12:29 pm
2016-02-07

Today I finished my deload week.

conventional deadlift

[warmup set]

1x5 @ 135
1x5 @ 185
1x3 @ 225

[working set]

1x5 @ 275
1x5 @ 290
1x5 @ 310

paused conventional deadlift

5x5 @ 330

sumo deadlift

5x1 @ 330

seated low row

3x20 @ 135

standing cable/rope rear-delt row

3x20 @ 80

_bill
02-13-16, 12:33 pm
2016-02-09

flat bench

[warmup set]

1x21 unloaded
1x13 @ 95
1x13 @ 135
1x8 @ 185

[working set]

1x5 @ 210
1x5 @ 225
1x5 @ 240

5x10 @ 170

tricep pushdown

4x15 @ 150

front dumbbell raise

4x15 - 8 reps @ 30, then dropsetted to 7 reps @ 25

for an unidentified reason I felt the bar rolling forward in my hands during the last two reps @ 240, and intermittently during my 5x10 sets.

_bill
02-13-16, 12:37 pm
2016-02-10

Today I wore knee sleeves for the first time. I currently can't say anything bad about Mark Bell Slingshot sleeves. I felt like I was squatting with pillows around my knees.

low-bar squat

[warmup set]

1x10 unloaded
1x10 @ 95 high-bar
1x8 @ 135
1x8 @ 185
1x5 @ 225

[working set]

1x5 @ 260
1x5 @ 280
1x5 @ 295

5x10 @ 210

hamstring curls

4x15 - performed 3 sets @ 75, then final set @ 60 due to fatigue

I wasn't happy with the last two squat reps @ 295. They felt sloppy.

_bill
02-13-16, 12:41 pm
2016-02-12

standing overhead press

[warmup set]

1x13 unloaded
1x8 @ 70
1x8 @ 95

[working set]

1x5 @ 120
1x5 @ 125
1x5 @ 135 - I missed my first attempt and got 4 reps. I rested, narrowed my grip and nailed 5.

5x10 @ 95

dumbbell shoulder press

4x15 @ 45

tricep rope pulldown

4x15 - 8 reps @ 120 then dropsetted to 7 reps @ 100

Strict overhead press is my weakest lift, and I feel it's because I need stronger lateral deltoids. Definitely a "work-in-progress" lift.

_bill
02-13-16, 12:43 pm
2016-02-13

front squat

[warmup set]

1x10 unloaded
1x8 @ 95
1x5 @ 135
1x5 @ 185

[working set]

5x5 @ 225

Rubish back extension

5x5 @ 195

adductor machine

4x15 @ 200

lat pulldown

4x15 @ 135

Front squats felt great in knee sleeves. I was supposed to use 5x5 @ 220, but I felt confident I could nail 225.

_bill
02-18-16, 8:53 am
2016-02-14

I programmed floor press for today, but I switched to spoto press because both squat racks were taken and I didn't want to wait

spoto press

[warmup set]

1x21 unloaded
1x13 @ 95
1x13 @ 135
1x8 @ 185
1x5 @ 225

[working set]

5x5 @ 240

The last rep on the last set was a solid grinder.

5x10 @ 170

side lateral dumbbell raise

2x15 - 7 reps @ 25 then dropsetted to 8 reps @ 20. I wanted four sets but goddam I was beat after bench

dips

4x15

_bill
02-18-16, 8:56 am
2016-02-16

dynamic bench

[warmup set]

1x21 unloaded
1x13 @ 95
1x13 @ 135
1x8 @ 185

[working set]

6x3 @ 200

cable chest flies

4x15 - 8 reps @ 50 then dropsetted to 7 reps @ 40

dumbbell shrugs

4x15 @ 75

dumbbell pullovers

4x15 @ 60

It's been two days and I still have DOMS in my lats and triceps from the pullovers. XD

_bill
02-18-16, 8:58 am
2016-02-17

conventional deadlift

[warmup set]

1x5 @ 135
1x5 @ 185
1x3 @ 225
1x3 @ 275
1x1 @ 315

[working set]

1x5 @ 340
1x5 @ 360
1x5 @ 385

paused-off-floor conventional deadlift

5x5 @ 340

max-width sumo deadlift

5x1 @ 340

standing cable/rope rear-delt row

4x15 @ 100

_bill
02-23-16, 12:19 pm
2016-02-19

dynamic squat

low bar squat

[warmup set]

1x10 unloaded
1x10 @ 95
1x8 @ 135
1x8 @ 185
1x5 @ 225

[working set]

6x3 @ 245

seated low row

4x15 @ 150

Rubish back extension with 5 second pause at top

5x5 @ 135

_bill
02-23-16, 12:21 pm
2016-02-20

flat bench

[warmup set]

1x21 unloaded
1x13 @ 95
1x13 @ 135
1x8 @ 185

[working set]

1x3 @ 225
1x3 @ 240
1x3 @ 255

5x10 @ 170

tricep pushdown

5x12 @ 170

front dumbbell raise

5x12 @ 30

overhead tricep rope upward extension

2x30 @ 50

_bill
02-23-16, 12:23 pm
2016-02-22

low bar squat

[warmup set]

1x10 unloaded
1x10 @ 95
1x8 @ 135
1x8 @ 185
1x5 @ 225
1x2 @ 275

[working set]

1x3 @ 280
1x3 @ 295
1x4 @ 315 - I had one rep left in the tank and went for four reps

5x10 @ 210

hamstring curls

5x12 @ 90

chinups

5xto failure

_bill
02-23-16, 12:25 pm
2016-02-23

floor press

[warmup set]

1x13 unloaded
1x13 @ 95
1x8 @ 135
1x8 @ 185
1x5 @ 225

[working set]

5x5 @ 240

flat bench

5x10 @ 170

dumbbell lateral raise

5x12 @ 20 - My lateral raises are poverty. I'm struggling with elbow position and hand position. ;_;

dips

3x12 - I programmed 5x12 but only completed three sets due to time.

_bill
02-25-16, 4:04 pm
2016-02-24

front squat

[warmup set]

1x8 unloaded
1x8 @ 95
1x5 @ 135
1x5 @ 185

[working set]

5x5 @ 225

Rubish back extension with no pause

5x5 @ 195

adductors

5x12 @ 225

lat pulldown

5x12 @ 150

_bill
03-01-16, 8:44 am
2016-02-26

standing overhead press

[warmup set]

1x13 unloaded
1x13 @ 70
1x8 @ 95
1x5 @ 115

[working set]

1x3 @ 125
1x3 @ 135
1x3 @ 140 - I repped this five times

5x10 @ 95

dumbbell shoulder press

5x12 @ 50

tricep rope pulldown

5x12 @ 120

_bill
03-01-16, 8:47 am
2016-02-27

dynamic bench

[warmup set]

1x13 unloaded
1x13 @ 95
1x8 @ 135
1x8 @ 185

[working set]

8x2 @ 210

cable chest flies

5x12 @ 50

dumbbell shrugs

5x12 @ 85

overhead tricep rope upward extension

5x12 @ 100

incline bench press

1x10 @ 135
1x10 @ 155
3x10 @ 150 - I only got nine reps on set two of this.

_bill
03-01-16, 8:51 am
2016-02-28

conventional deadlift

[warmup set]

1x5 @ 135
1x5 @ 185
1x3 @ 225
1x3 @ 275
1x1 @ 315

[working set]

1x3 @ 360
1x3 @ 385
1x3 @ 405
1x1 @ 405 - I pulled a single for speed to see how it felt.

pause-off-floor conventional deadlift

5x5 @ 340

max-width sumo deadlift

5x1 @ 340

standing cable/rope rear-delt row

5x12 @ 140

_bill
03-04-16, 10:40 am
2016-03-01

dynamic low bar squat

[warmup set]

1x13 unloaded
1x13 @ 95
1x8 @ 135
1x8 @ 185
1x5 @ 225

[working set]

8x2 @ 260

seated low row

5x12 @ 180

chinups

3xto failure

I spent time stretching my back and spine after squats, and I'll continue this on days I squat and deadlift.

_bill
03-04-16, 10:42 am
2016-03-04

flat bench

[warmup set]

1x13 unloaded
1x13 @ 95
1x8 @ 135
1x8 @ 185

[working set]

1x5 @ 210
1x3 @ 240
1x1 @ 270 - 5lb pr

5x10 @ 170

tricep pushdown

3x20 @ 140

front dumbbell raise

3x20 @ 25

wrist curls - I did these after watching BroScience's new calf/forearm video ;D

3x20 @ 10

_bill
03-10-16, 10:33 am
2016-03-06

low bar squat

[warmup set]

1x10 unloaded
1x5 @ 135
1x3 @ 225

[working set]

1x1 @ 260
1x1 @ 295
1x1 @ 330
1x1 @ 355
1x1 @ 375 - 40lb pr

5x10 @ 210

hamstring curl

3x20 @ 75

standing calf raises

3x20 @ 135

Since this was the third week of 5/3/1, I changed plans and did heavy singles past my estimated max. My programming had me squatting 330 for a 95% single, but I wanted to test how effective everything has been the past few weeks.

The 375 squat gives me an 1100 total.

_bill
03-10-16, 10:36 am
2016-03-07

floor press

[warmup set]

1x13 unloaded
1x13 @ 95
1x8 @ 135
1x8 @ 185
1x5 @ 225

[working set]

5x5 @ 240

flat bench

5x10 @ 170

side lateral dumbbell raise

3x20 @ 20

dumbbell pullovers

3x20 @ 50

wrist curls

3x20 unloaded barbell

_bill
03-10-16, 10:38 am
2016-03-08

front squat

[warmup set]

1x13 unloaded
1x13 @ 95
1x8 @ 135
1x8 @ 185

[working set]

5x5 @ 225

Rubish back extension with no pause

5x5 @ 195

adductors

3x20 @ 200

_bill
03-14-16, 12:54 pm
2016-03-11

standing overhead press

[warmup set]

1x13 @ unloaded
1x13 @ 70
1x8 @ 95
1x5 @ 115

[working set]

1x5 @ 120
1x3 @ 135
1x1 @ 150

5x10 @ 95

dumbbell shoulder press

3x20 @ 45

tricep rope pulldown

3x20 @ 100

dumbbell bicep curls

3x20 - 10 reps @ 35, then dropsetted to 10 reps @ 25