View Full Version : _bill
"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
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. :/
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
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
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
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?
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.
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
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
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.
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
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
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
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.
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.
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.
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.
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
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
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
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
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
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
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.
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
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
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.
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
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.
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
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.
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
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
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