View Full Version : Reko's log
starting a new log
DL
bar x10
135x8, 8
225x8
315x5
405x1
455x1
495x1
525x1
545x1 fairly smooth on video but felt tough
rep time
500x4
405x8
315x8
225x8
135x8
hanging ab leg raises
10x3
bw 218
neither thrilled nor upset with this.
pre-breakfast run, less than 12 hours after a heavy DL and a shitty nights sleep.
2.37 mi in 30:09
overall not a bad pace given how poor i felt.
bw 219.
Pale Rider
01-31-16, 4:47 pm
Nice work
Thanks Rider.
bench
bar x10, x10
135x10, x10
185x5
225x5
275x1
315x1, x1, x1. Happy with this given the weight loss and lack of bench training in, oh, several months.
225x10, x10
BB rows
135x10
185x12, x12, x12
shrugs SS mini band press down 225x15/x20 x 3 sets, one giant set, no rest between any of it.
bw 219.something i think.
Good day even though the volume wasn't really there. Wanted to catch the blues game.
skwats
oly squats
bar x10, x10
135x8
225x8
315x3
365x1
405x1
425x1
460x0 bad miss. figured why not
315x10
ssb calf raises
270x20, x20
standing band abs
x20, x20
bw 216.4
5-6 min walk
stretch
ab machine
circuit
ab machine again
2 miles in 25 mins interval style on treadmill at 3 incline
ab machine
circuit
ab machine
5-6 min walk
stretch
bw 216
light upper
10 min walk
db bench
75 x10x4 I think. Maybe 5.
dips
bwx10x4
db rows
75x20x3
face pulls
85x12x2.
10 min walk
bw 216.8 AM, 221 post the post workout chipotle.
5 min walk
Circuit + double abs
15 min on bike
circuit + double abs
Done.
bw 216.8 this morning, somehow.
bench
up to
315x1
325x1
275x5, x5
of to go play hockey/teach people how to play hockey. Should be fun.
bw 216.4 this AM.
deadlifts
up to 405 x2
455x1 hook grip
500x8 strapped. Should have gone for 11 here. next time!
bw 215.8 this AM.
was thinking about doing more at the gym but then realized i was on the wrong day, and i had "one of those days" (weeks actually) at work, so I'm just going to get some food and catch up on my reading.
OHP
Axle C&P (clean once)
bar x8
92x8, x8
112x8
142x5
162x3
182x1
202x1
222 - failed the continental clean. this was much easier when i was fatter.
from the rack, axle ohp (split jerk)
222x1
237x1
257x1
277x0 (foot slipped), x1 PR
NG pull ups
bw x8, x8, x8, x8
Dips SS face pulls
bw x10, x10, x10, x10
70x10, 90x10, x10, x10
bw 217 this AM. Good day!
second workout:
bike:
5 min easy warm up
20 minutes of 15 seconds hard/45 seconds slow
5 min walk
abs/curls/abs/rows/abs/curls/curls
done.
yesterday took advantage of the weather
4.21 miles in 48:35 (give or take). had a good pace for my splits.
5 min walk
5 min run/1 min walk intervals
4 min walk
was shooting for 5 but my heat went out yesterday and my heater guy was on the way so i had to cut the workout short.
bw 215.8 ish yesterday
213.8 this morning.
hockey yesterday.
today:
3.66 miles in 45:01 includes wu/cd
5 min walk
5x 6min run/1 min walk
5 min walk
bw 215 this am
XT day
6 min walk
machine circuit
5 min easy bike
20 mins bike of 15 sec hard/45 sec easy.
DB bench
50x5
75x10, x10, x10, x10, x10
dips
bw x10, x8, x6, x4, x2
ab machine x20
DB rows
75x20, x20, x10
pull ups
bw x10, x8, x6, x4, x2
bw 213.8 this AM
went skiing in CO this last weekend, so I'll just call that 3 days of XT and boozing. Although I did eat moderately healthy. Covered about 38,000 of vertical feet on the mountain over the course of the trip.
Monday: travel/off
Today:
4 miles in 50 mins. include 5 min wu/cd then 5 round of 7/1. overall pace of 12:30, workout pace of ~11:25.
bw 217.2 this AM. Felt real good.
hada nice nap yesterday that turned into an all night sleep fest lol.
4.02 miles in 50 mins today, same as tuesday just a tad faster.
214 this am.
DL
barx10
135x10, x8
225x5
315x5
405x2
455x1
495x1
545x1
565x1
500x3 wasn't really feeling it today, but pleased with 565. still a long way to go but given my training has shifted priorities i'm not upset at all about that.
band abs x15x3
45* hypers x15x3
felt like i was going to shit myself so called the workout there (had to break during the DLs to do that too).
bw 213 this AM.
30 min XT
db bench
75x10, x10, x10, x10, x9
db rows
75x20, x20, x10
dips
bw x10, x10, x10, x10
bicep 21s x2
BW 213.4 this AM
long run 6.08 miles in 1:09:58
good run today. includes 5 min walk wu/cd the rest was 6 min run/1 min walk
bw 215.4 this AM thanks to some serious rehydrating last night.
wasn't feeling the workout today so i just increased the intensity then shut it down.
walking w/u
machine circuit
1 mile hard ~8:45
3 min walk
.5mi hard @ ~3:45.
2 min walk
circuit
watched the blues game, ate some wings, and undid any caloric burn i just did lol.
bw 214.4 this am.
Circuit with double abs
5 min walk
25 min bike XT (5 min easy then 15 sec hard, 45 sec easy every minute as usual)
circuit with double abs
bw 215.4 going the wrong way!
all my shakers were dirty and i was afraid of passing out while washing them so i haven't been eating good breakfasts lately, but they are safely in the wash now!
3.81 mi in 46:11 for overall pace of 12:08. workout pace of 10:54 if wu/cd is excluded. did 4x8/1.
.51bw 213.4 this AM.
saturday:
circuits and XT as before
bw 212.8
9.98 miles in 2:05:08.
hating life right now. going to turn things around by eating chipotle.
bw 213 this am.
last night: hockey
today:
5 min walk
3.1 mi run in 30:30 (good pace!)
5 min walk
PR for this time, getting ready for the actual 5k on sunday.
tonight: hockey again.
bw 212.4 this am
wed:
XT and circuits
thurs - nothing (meant to run but was in the bad kind of pain from tuesday, so i dind't)
fri - nothing
Sat- XT and circuits
bw 212.6 this AM
Carbed up last night for my 5k whiskey run this morning.
crushed a PR and destroyed my goal (sub 30) with a time of 27:35, for a pace of 8:54. I am greatly pleased by this.
bw 213.6 this AM.
Did this same race last year and got 32:50, which i was pleased with then. Hit 30:30 earlier this week in training but made it count on game day. I'm thinking this will also be a good barometer for how to set up my training and down ramp leading up to future races.
yesrerday:
4.55 in 55:02, includes 5 min wu/cd
tonight:
circuits and XT.
bw 212.0 this AM. Looking forward for the half marathon in less than 3 weeks to be over with.
tuesday:
4.55 miles in 55:02
did 5x 8x1
wednesday
XT/circuits
thursday:
nothing - shins didn't feel good so i didn't even bother trying
friday - nothing
saturday
XT/circuits
today:
10 miles in 1:56:24
did intervals of 7/1 and felts great. finished well ahead of my goal time and had extra time to do my cool down to boot. Things are looking good for the half in 13 days. will be glad when it is all over with.
bw 210.4 AM, 207 post run, 210.2 now. Still got some rehydrating to do.
monday: hockey. played a pretty fast paced game and scored a couple
tuesday: recovery from hockey, hamstring was a little tender from a slew-foot.
today:
ran.
5 min wu/cd then was supposed to do 4x 10/1 but didn't want to take my phone out due to possible bad weather, so i just did rough distances. I have a loop that i know is .58 miles so i ran two laps minus some on that then walked the rest of the way to make the arithmetic easy. so it was even distances the whole time each time.
splits for each running split were approx:
10:15
10:40
10:40
10:20
4.64 total miles in 51:00 actual workout = 11 min/mile
5.14 in 1:01 if you could the wu/cd = 11:51 min/mile pace.
Very good. (pace sunday was 11:38/miles, tuesday's was 12:05 for comparison)
bw 211 this AM
ran about 6 miles saturday. no time, no intervals being tracked. just ran.
monday: hockey championship game. won and dominated.
tuesday
hard 2.25 miles including the wu/cd. 9 min/pace for my first mile. not sure on the second interval but it was a slower .6 mi. then .5 w/u and cd. 28:16 overall. Last run before the half this weekend. its going to be tough but i'm looking forward to getting it over with. will do circuits and XT next two days.
bw 212.8 this AM. Still holding on to that easter bloat lol.
ibnmahama
03-30-16, 2:00 pm
keep up the hard work!
Thanks man!
saturday:
Ran the half marathon! finished in 2:16:35. And actually ran the whole thing. Mile 5 was the fastest at 9:36 and mile 12 was the slowest (obviously) at 11:06. very very very pleased with this. Exceeded my expectations and hit a lot of PRs, including furthest distance ran straight without stopping, half PR (by default).
today:
started to get back to the fun stuff (lifting). easing back into these!
Oly squats w/buffalo bar:
52x10
142x10, x10, x10. Messed around with stances and bar placements. Might try a low bar oly squat and see how that goes for a cycle. Maybe I'll do a raw meet?
RDLs
135x10
225x10, x10
band abs
x15, x15, x15
bw 214.4 this AM. Wrong way but this involves a lot of boozing and shit food on the road eating. Going to have me a nice burger tonight then it should be smooth sailing on the diet going forward.
nothing much to write about today.
3x10 with the empty log (85)
viper press
175x1
205x1 didn't look too bad on the video but my bicep kind of crmaped up on the first rep so figured no need to rush back into anything crazy
light pull downs
3x12
bw 214.8
DE upper
bench
bar x10, x10
135x10, x10
dbl minis bar only
x8
+135
x3x8
225 straight weight x14 (left one or two in the tank, happy with this number given the change in training recently)
lat pulldown x10 just to get a light warmup for pull ups
NG pull ups
bw x8x5
face pulls SS mini band pressdowns
70x12 / x20
70x12 / x20
90x12 / x20
lateral plate raises
25x12x2
bw 212 this AM.
ME lower
low bar oly squats w/buffalo bar
142x8, x8
232x5
282x3
322x3
372x1
add belt
372x1
412x1, x1 (think i cut the depth a little high on the first one so i repeated).
DL
135x6
225x6
315x5
hook grip:
405x1
455x1
495x1
these all went surprisingly well, then i hit a freaking wall at 545 x0.
hanging leg lifts x15x3
bw 211 this AM
ME lower
low bar oly squats w/buffalo bar
142x8, x8
232x5
282x3
322x3
372x1
add belt
372x1
412x1, x1 (think i cut the depth a little high on the first one so i repeated).
DL
135x6
225x6
315x5
hook grip:
405x1
455x1
495x1
these all went surprisingly well, then i hit a freaking wall at 545 x0.
hanging leg lifts x15x3
bw 211 this AM
overall pleased given this is a first workout back after the half marathon.
Awesome work, keep it up this is motivating!
glad to hear Muncey!
yesterday: ran 1.32 miles in the AM at a flat 9 pace (11:57 overall)
today:
me upper
band pull aparts/dislocates for warmups
bench
bar x10, x10
135x10
185x5, x5
225x5
275x2
295x1 easy
315x2, x1
275x6
kb rows
57x10
87x12
97x10, x15
dips
bwx10
+25x8
+45x8, x8
mini band press downs x20, x20
bw 210.4
good day today. very good.
DE lower
Speed DL against mini band and monster minis looped
bar x10
135x8
225x3
All hook gripped
315x1, x1
365x1, x1
405x1, x1 add belt x1, x1 These went a little quicker.
removed bands
495x1 got it out in front of me but pulled it back and finished fine.
545x0, x0. broke it off the ground but just didn't have it today. I need to stop getting greedy and take smaller jumps. you'd think i learn.
shrugs
315x20, x20, x20
band abs
x15, x15, x15
bicep 21s
55x2
bw 211.8
Not the greatest of days but the speed was fine on the DLs. Kind of had the "shakes" going into it so i tried eating chips and salsa during warm ups and i'm not sure if that helped or not.
DE upper
bench vs dbl minis
bar x a bunch
135x3x4
155x3x4
no bands:
225 x 17. Should have stopped at 16. #17 was a squirm/elbows out/get it up any way possible kind of rep lol. Oh well, more than last week!
Death by neutral grip pull ups
10.9. ties PR.
rope press downs
70x10, x10, x10
face pulls
70x12, x12, x12
lateral plate raises
25x12, x12
mini band press downs
x20, x20
bw 215.2 this morning. ouch. Had a fun weekend though!
ME lower
SSB to low box (14.25")
80x10
170x8
220x5
260x3
310x1
350x1
add belt
380x1
400x1, x1
420x1
SSB GM
270x6
310x5, x4, x6 (mis counted on that second set).
hanging leg lifts
x15x3
bw 212.2 this AM. Not a lot of volume but good work otherwise.
1.78 mile run this morning in 17:19.
9:45 pace.
does not include wu/cd.
bw 211.2 this AM. forgot to include in prior post.
me upper
floor press:
barx20
135x8, x8
185x8
225x5
275x3
295x1
305x1, x1
275x4
blast strap pushups
bwx10x4
BB rows
135x12, x12
185x12, x12
Lats/back were not in a good mood today, maybe from the GMs? Eitherway kept it light with tight form today just to be safe. Will do rest of it tomorrow after deads.
bw 212.6 this AM
DE lower
DL vs bands (mini and monster mini, same as always) - all hook gripped from 315 onward
barx8
135x5
225x2
315x1, x1
365x1
405x1, x1 speed was good here so i bumped it up
435x1, x1
removed bands
495x1 smoked it
515x1
545x1 ties PR for hook grip. Plenty left back strength wise though.
buffalo bar oly squats
142x5
232x5
322x15
Probably had more in here but seemed like a good place to stop.
KB swings
107x15, x15
band abs
15x3
bw 215 this am.
GREAT day today. 545 ties a PR for hook grip (reg over under is 612 in competition). Glad to see this progressing as i've missed it two weeks in a row now. Smaller jumps!
BW was a little high but it has been "one of those weeks" for a couple weeks now. Need to get back on track. Clothes aren't fitting any tighter so its likely just extra water weight. No biggie.
DE upper
speed bench vs dbl minis
bar x8, x8, x8
135x3, x3, x3 x3
185x3, x3, x3, x3
remove bands
275x7
Strict OHP
135x5, x5, x5, x5, add belt and wraps x10. Guess those make a difference!
lat pull downs (my machine)
70x10
160x10, x10, x10, x10
face pulls
70x12, 80x12, 85x12, x12
plate lat raises
25x12, x12
bw 212 this AM. Very good day.
Going to get some fluids back in me, start some laundry and head out for a quick run.
Note - running on same days as lifting = not a good idea, especially when diet/hydration has been crap and i've spent lots of days in the sun doing yard work, building projects and gardening. Oh well, still got a good hard mile in.
1.7 mi in 21:03. pace 12:24 includes wu/cd
5 min walk (.25 mi)
1 mile run in 9:09
1 min walk (.05 mi)
3 min run (.3 mi)
3 min walk. (.10 mi)
everything felt ok, the lower back was toast though, prob from all the bending over from projects, arching on bench today, and having strong deadlifting less than 48 hours ago. Going to take tomorrow off and push the squats back to tuesday and just shift everything this week.
ME upper
bench
barx8, x8
135x8, x5
185x5, x5
225x5
275x3
300x1
320x2, x2 (failed on 3rd, whoops) (more weight/reps than last ME bench)
275x7 (1 more than last ME bench at this weight)
db bench 90x10, x10
KB rows
67x10
87x10
107x10, x10
reg grip pull ups
bwx8, x8
NG pullups bwx7
bw 214
Good day. Diet is looking better, but it will probably not do well as long as the Blues remain in the playoffs :)
DE lower
Speed DL vs bands (bands add ~110 at the top)
barx8
135x5
225x4
315x1, x1
365x1, x1
405x1, x1
455x1, x1 (won't say i 100% locked these out due to grip slipping, but it was awfully close)
removed bands
525x1
555x0 missed above the knees due to grip. Very frustrating as this would have been a hook grip PR
500x1 with straps. Was planning on reps but was gassed at this point.
Cambered bar GMS
214x6
304x5, x5, x5
This bar is weird.
hanging leg lifts
10x4
bw 212.8.
Not the day i had hoped for, but the band tension was more than i thought it would be (did this after DLs). Was feeling sluggish even though the volume wasn't there. So I'll mix things up next week. Tore up my hands pretty good today so they will probably appreciate the rest.
DE Upper
bench vs dbl minis
bar x16, x10
135x5 (not speed)
135x3x8 (speed)
remove bands
225x18 (one more than last time)
dips
bwx8
+45x8, x8, x8
lat pulldowns
105x10
155x10, x10, x10
105x16
reverse grip straight bar curls
45x12x3
lateral plate raises
25x12x2 need to up the weight here.
mini band press downs
20x2
bw 214.
Good day today.
ME lower
SSB low box squats
bar (80) x a bunch
170x8
220x5
260x3
310x1
350x1
add belt
380x1
400x1
425x1 PR
440x1 PR
455x1 PR
Anytime you see PRx3 its a good day.
SSB calf raises
260x15, x15, x15, x15
Band Abs
15x3
bw 212.2
Very good day today. Didn't get the volume i wanted to due time constraints but what was done was good. Will post vids if anyone is interested.
DE upper (55%)
bench vs dbl mini bands
bar x10, x10
135x7
180x5
180x3x8 speed work
removed bands
275x10 (1 shy of tying an ALL TIME PR. very pleased here)
dips
bwx8
+65x8, x8, x8
Lat pull down
105x12
155x12, x12, x12
Face Pulls
65x12
85x12, x12, x12
rev grip BB curls SS with mini band press downs
55x12/x20, 55x12/x20
bw 211.0 this AM.
Incredible day today. Guess those days off were a good thing! All exercises were more weight and/or more reps except for the mini band press downs.
Tuesday:
1.8 mile run in 18 mins. 5 min wu/cd before and after not included in the time or distance.
bw 211
wednesday (today):
ME upper
Log clean and strict press
88x6, x6, x6
151x1 viper, x4 strict
181x1 viper, x1 strict
201x1 viper
221x1 viper (kind of used the top of my head a bit)
226x1 viper PR (1 pound, lol)
231x1 miss viper, but got it with a split jerk.
151x5 strict press
Neutral grip DB bench
60x12
80x12, x12
neutral grip pullups
bwx10, x10, x10, x10
Note - haven't done sets of 10 in a loooooong time.
reverse grip BB curls SS mini band pressdowns
55x12/x20
55x12/x20
55x12/x20
bw 209.4
Very good day. Both days actually.
DE Lower
used new bands today, so the weights should have felt a tad heavier.... they did not. Win!
deadlifts vs bands
barx6
135x5, x5
225x5
315x1, x1
365x1, x1
405x1, x1
455x1, x1 - both were fast
475x0, x0 missed both right at lockout. Plus side is the grip was holding up much better than last time.
cambered bar GM
34x6
124x6
214x6
304x5
364x5
band abs
green band x15, x15, x15
hanging leg lifts
x10, x10
bw 208
Not a lot of high volume today, but was pleased with the speed portion of the DL and the grip doing better. The rest was so so.
morning run
5 min warmup walk .25 mi
1 mile run (9:09)
2 min walk (.1 mi)
1 miles run (9:25)
2 min walk (.1 mi)
4 min cd.
2.63 in 31:34 overall
bw 208.8 this morning
DE bench later today
Monday AM:
3.31 mi in 42:13. includes .25 mi / 5min wu/cd. ran the rest at a nice easy pace
monday PM
DE Upper
speed bench vs doubled mini bands
bar x lots (had to get bands set)
135x8
185x5
215x3x6
removed bands
315x3
CGBP
225x8, x8, x8
pullups
bwx15, x15 (PR for bw set, maybe?).
was in a hurry as the blues game is about to start. will catch up the rest of back/bis tomorrow after squats. maybe lol.
ME lower
low bar buffalo bar back squat (oly shoes/narrower stance)
bar (52) x8, x8
142x8
232x5
322x3
add belt
412x1
462x1
add wraps
482x1
502x1
512 miss
Chalking this up to less than stellar form. Didn't drive with my head as hard as I should have.
axle zercher pin pulls (pin 7)
116x8
206x8
256x5, x5
not sure how i feel about these
Lat pull downs SS with green band abs
102x12, 155x12/15, 155x12/15
bw 208.6
Decent day today. I think that squat is technically a non-gear, "raw" free squat PR.
ME upper
bench
bar x10, x10
135x8, x5
185x5, x5
225x5
275x3
305x1
330x2
340x1 - ugly but got it.
right pec/shoulder was feeling a little tender so no reps/acc bench work here today.
neutral grip pull ups
bwx10
+45 x8, x8, x7. Very surprised here.
reverse grip BB curls SS with mini band press downs
45x12 / x20
65x12 / x20
65x12 / x20
hanging straight leg raises
x10, x10, x10
bw 208 this AM
VERY good day today.
DE upper
speed bench vs dbl minis
barx10, x10, x10
135x8
speed:
155x3x8
removed bands
225x18. One more than last time. PR is 22.
dips
bwx10
+45x8, x8, x8
lat pull downs
105x12
155x10, x10, x10
miniband press down SS reverse grip curls(just the bar)
x20/x15, x20/x15
bw 206.6 this AM. little dehydrated and starved but whatever. Bench went well today. overall volume was light because i was tired. I'll make up some of the back stuff with ME lwoer tomorrow.
ME lower
SSB low box squat
80x10, x5
170x8
260x5
310x3
350x1
add belt
400x1
440x1
460x1 PR
480 miss got greedy
18" DL
225x5
315x5
405x3
455x1 HG
495x1 HG
545x1 HG
585x1 strap
615x1 strap
Learned my lesson in the SSB and didn't push it after here.
SSB calf raises
260x18
350x15, x15
band abs
green band x50 one set.
Good day. Low volume but good weights. bw ~208
2.72 mi in 38:06 this AM
.37 mi/ 8:02 wu/cd and 2 mi run in 22:11 ish.
Pale Rider
05-31-16, 11:02 pm
Nice work
Thanks man.
ME upper
Strict OHP
bar x16, x16
111x8
161x3
181x1
201x1 PR
211x1 PR
Split Jerk
251x1
276x1
301x0, x0. Should have had the first one on video review, didn't commit enough. went all out on the second one but my leg drive said nope. Shame. This will go soon.
BB rows
135x12
225x12
275x12, x12, x12
mini band press downs
x22, x20, x20
bw 211 this AM.
Not a high volume day, but given the PRs I am ok with it. Will make up the upper back/bi work on DE DL tomorrow or friday.
A few updates:
Putting my house on the market, moving said house into storage/a friends place where i will be living instead, started graduate school, and royally tweaked my ankle/knee playing slip-n-slide kickball. Was very fun up until that point!
But now i'm finally back in the gym, albeit a commercial one while mine is not accessible due to the above.
squats
barx10, x10
135x10
225x8
315x5
371x3
405x2
435x1
477x1
(weights are approximate - they had kilo plates and i didn't realize it until after i had gotten to the ~435 range). Having issues with the hand placement since its right where the hooks are and the bars suck monkey butt and had no knurling whatsoever. but the squats themselves were fine.
GHR 3x10
45* hyper 2x20
abs 3x15
calves 3x20 light weight.
Felt good to get back under the bar, even in the circumstances. 5 am wakeup call is for the birds though.
bw 209.
ME bench
bench
up to ~270x5, x5, x4
db bench SS pull ups
65x8 / x8
80x6 / x8
tricept rop press downs 15x3
groin was cramping up real bad for some reason so called it there.
bw 210.
ME DL
up to
~515x1
485x5
GHR
bw x8
+22 x8, x8, x8
leg press calf raises
x20x4
abs 3x10
bw 208.8.
strength wasn't there, but happy with the workout either way.
ankle still being a bitch, but house is "almost" sold so i'm starting to see free time agian, until grad school starts up again.
yesterday
SSB squats
up to 315x5, x5
GHR x10
+35x10, x10
Bike intervals (10 min)
15 sec hard/45 sec easy.
Today
DB Bench
up to
100x5, x5
80x8 i think.
bw dips
x10,3
DB rows
70x12
85x12
100x10
EX bar curls
60x12
reverse grip straight bar curls
50x10, x10
bike intervals (10 min).
bw 209.4.
last night:
DL
up to 397x12, 419x12, x8
pull downs
140x12, x12
called it there. back to back back days are no bueno. as are high rep DLs.
this morning
2 mile walk.
shoulders
BB ohp
85x12
135x10
135x8
85x10
seated DB press
40x12, x12, x12
lateral raises
20x12, x12, x12
decline abs x15, x15, x15
FEEL THE BURN!
bw 213
squats'
low bar squats up to
315x12, x12, x12
leg ext
120x12, x12, x12
leg curls
90x12, x12, x12
calves x12, x12, x12
good volume.
bw 214
Deadlifts:
up to 440x5, x5
484x5
GHR x12 SS decline situps x15 - 3 rounds of this, no rest. was short on time.
front squats
225x8, x8, x8
leg press 3x12
leg ext 3x12
leg curls 3x12
bw who gives a shit
upper
db bench
40x12, x10
65x12, x12, x12
db incline bench
65x6
75x6
75x5
DB rows
70x10, x20, x20
V bar pull downs SS decline situps
120x12 / x15
120x12 / x15
120x12 / x15
bw 212. very quick workout today.
DL
135x8
225x8
315x5
365x3
405x1
455x1
495x1
530x1
550x1
495x3
SSB GM
135x10x3
GHR
bwx12x3
bw 212. Good day.
quick and dirty today
Seated DB press (no back support) SS DB rows
40x12 / 70x20
45x12 / 70x15
50x12 / 70x15
Standing OHP SS pullups
95x12 / bwx8
95x12 / bwx8
95x12 / bwx8
Lateral plate raises
22x12, x12
bw 210
in an out in like 20 mins.
squats
up to 495x1
405x5
leg press 4ppsx12x3
leg ext 150x12x3
leg curl 110x12x3
bw 212
real good day today on squats. lots of good work up volume but those are the important sets.
upper
Bench
up to 275x3
315x3
275x5, x5
Incline press
135x10, x10, x10
DB rows
60x12
85x12
110x8, x8, x8
V Bar pulldowns
140x12, x12, x10
bw 212
good day.
left my belt at home this morning so i had to double back and get it, thus eating into my morning workout time.
deadlifts:
up to 462x1
494x1
550x1
done. ran out of time. pretty angry but probably for the better as groin was smarting up a bit.
The House
08-31-16, 11:58 am
left my belt at home this morning so i had to double back and get it, thus eating into my morning workout time.
deadlifts:
up to 462x1
494x1
550x1
done. ran out of time. pretty angry but probably for the better as groin was smarting up a bit.
Hate when that happens, but at least u still hit it
Thanks man.
ran 1.65 mi in 19:27 (11:47 pace). does not include .25 mi/6 min wu/cd.
bw213.
DL
up to
515x1
565x1
585x1
495x5
good! tweaked my right lat a bit on the 565 set so wasn't sure how 585 would go but it was fine.
DB rows
90x12, x12, x12
neutral grip pull downs
120x12, 135x12, 135x12
good day! House is sold, funds are in my hand, and its fucking friday!
OHP
strict up to
135x5
185x2
split jerk
225x2
255x1
295x0 missed at the top, may have come close to passing out. Hate doing these in the public gyms.
DB incline
60x10, 70x10, 70x10
dips
bwx10, x10, x10
bw 217
friday AM:
deadlifts up to 565x1 easy
600x0 miss at the knee. felt a bad tweak in my rear delt again, this time it actually prevented me from completing the rest of the upper back workout. going to give that a rest next week and see if that helps.
saturday AM
ran a pathetic amount and pace.
5 min walk = .25
5 min run
1 min walk
5 min run
1 min walk
2:11 run
total - 1.53 mi in 19:11
8:49 walk - .39 mi
4:23 run = .41 mi
5:50 walk - .27 mi
total - .68mi in 10:13
total: 2.6 miles 38:13
bw 214.4 post run
squats
up to 455x1
500x2 PR
leg press
3x10
ghr
3x12
abs
3x15
good day. I think the squats is technically a PR for non-geared lifting. I'm counting it.
yeserday AM
ran
5 min wu
10x 1/2
4 min cd
total: 2.51 miles, 38:47 time, 15:25 pace includes wu/cd.
actual workout:
2.06 mi in 29:47. 14:27 pace for the workout.
felt good. decided to start over the training program so i had a better idea where i should be at.
last night:
DB Bench
50x10, x10
75x5
85x5
95x5
105x5, x5, x5
85x8
dips
bw x10, x10, x10
rope pressdown
x15, x15, x15
lateral plate raises 22x12, x12, x12
XT:
5 min bike warmup then 20 sets of 15 seconds hard/45 seconds light.
This morning:
5min wu
7x 2/2
6:50 cool down.
total distance: 2.58 mi in 39:50
DL/back
couldn't do reg DLs today so i improvised
RDLs up to
405x8, x8, x8
DB rows
75x12,
90x12, x12
Neutral grip pull downs
160x10, x10, x10
Bicep 21s
40x21, x21
good day.
run
5 min wu
15x 1/2
5 min cd
total distance
3.68 mi, 55:08 on time, 14:58 pace
interval portion
3.18 mi, 45:08, 14:11 pace
XT - bike
5 min wu, 20 mins of 15 on/45 off.
got a bit of a "late" start this morning
AM Squats
up to 500x3 (PR ish)
GHR + 22lb
3x10
leg ext
3x12
all i had time for before work. Good day though, squats felt good. video had them looking a little high but i took it from the ground so its going to look high no matter what. I'm happy with them though.
ran
5 min wu
7x 2/2
5 min cd
total dist: 2.76 mi, total time 38:03 (13:46 overall pace).
interval dist 2.26 mi at 12:24 pace.
bench + XT:
incline db
50x8, x8
60x8
70x8
80x8, x8, x7
dips
bw10, x10, x10, x10
tricep V bar press down SS lateral plate raises
x15/x12
x15/x12
x15/x12
XT
3 min wu on bike, then 15 min of 15/45
late last night
Back
deadlifts up to 585x2 (strapped).
rows
135x15
185x15, x15, x15
db rows
80x20, x20
bicep 21s:
40, 40.
quick day.
12 hours later this morning:
3.16 miles, 43:56.
did 9 rounds of 2/2 and 5 min wu/3:56 cd. calves weren't thrilled with me for this one.
ast night:
XT
5 min wu on bike
15 mins of 15/45.
dips
4x10
face pulls
4x12
squats
Oly squats up to
405x1
435x1
460x1 PR
405x2
ghr
bw x12
+45x10, x10 good weight there.
Prowler pushes x~70 feet
2 forward, 2 backward
decline situps
x15, x15, x15
great day!
Was down in the virgin islands for a hot minute so lets just say the last couple weeks were "deload."
Going to start training for a spring PL meet, so you will see less running/cardio and more lifting oriented training. I'm sure you all won't mind.
ME Lower:
Oly squats up to 425x2
DL up to
405x2
475x2
515x2
GHR
bwx15, x15, x4 (hammies started to cramp up).
Called it there, decent workout back otherwise.
forgot to post DE work on tuesday morning:
Speed bench 8x3
135 + chains (at this gym its just one long chain that dangles. i'd say 40 pounds total weight as a guess).
various grips
DB rows
90x12x3
dips
bw x12x3
close grip pull downs
x12x3 (I think).
DE lower
DL, straight weight
up to 405x1x8, no rest but a stand up then regrip after each.
GHR
bw x12x3
Super decline abs
bwx15, x15
Prowler push
~60 yards (or whatever i sad last time) 4 plates, x2 backwards, x2 forward
Calf raises
some weight x 20, x15.
good day.
ME lower
Squats - buffalo bar
up to
405x1
455x1
495x1
515x1. Technically a free squat PR since i am going raw.
All good reps here.
Buffalo bar GMS
up to 315x5, x5, x5.
GHR
Bw x12
+45 x8, x8
45* hyper
3x12
abs
3x15
good day.
DE upper
bench vs chains
160x3x8
straight weight
225x10, x10
bench there sucks. kept sliding around all over it. Also think the bars have rings in the wrong spot. who knows.
rolling tricep ext
40x10, x10, x10
lat pull downs
120x10
140x10, x10, x10
Face pulls
85x15, x15
Curls
40 x 21's
reverse grip curls
40x10.
solid day.
DE lower
Speed deadlifts straight weight
405x1, x1, x1, x1
paused DL at the knee
405x1, x1, x1, x1
RDL
405x8
had horrible burning/pain in my rear dealts/triceps on this set so shut it down. Not sure what is going on here but i've had that rear delt on DLs sometimes as of late but this was worse. going to get my bands out and start incorporating some prehab.
GHR
bw x10x4
45* hyper
bw x20, x20
abs
15x3
calves
20x3
fine day other than the shoulder thing cutting into RDLs.
ME upper
bench
up to:
275 + chain x3
295 + chain x3
315 + chain x3
DB Bench, all paused
70x8
80x8
90x8, 90x8, 90x8
Neutral grip pull ups
bwx8. Easy, but pain in the rear delt, so shut it down here.
Tried light rows, same thing. Shut this down.
Reverse grip curls
40x10, x10
Good day for bench. shitty day for back. These days happen. going to try to prehab the rear delt a bit before going heavy again.
ME lower (a day ahead of schedule)
Squats
up to 405x2, x2
455x5
GHR
BWx10, +45x10, x10
45* hypers
15x3
Calves
135x20
225x20
315x20
Decent day. Tried out the new shoes, not sure if I will keep them or not. Leaning towards no and continuing the search.
DE upper
bench w/ chains
185x3x8
no chain
225x12, x12
rolling tricep ext
40x12, x12, x12
band shoulder prehab.
short day but was good for what it is.
DE (RE today) lower
Oly squats
315x8, x8, x8, x8
GHR
bw x10, x10, x10, x10
Calf raises
x15, x15, x15, x15
45* hyper
x12, x12, x12, x12
shoudler prehab.
New shoes are a go!!!
shoulder prehab
ME Bench
up to
275x3
315x1
335x1 - smoke show
355x1
CGBP
225x5x3
Rolling tricep ext
50x12x3
DB rows
60x12
70x20, x20
some cable row thingy
85x12,x12,x12,x12
shoulder prehab. EXCELLENT day.
saturday afternoon - 3.5 mile walk
sunday evening - 2 mile walk
monday AM:
ME Squats
up to 495x1, 525x1. Might have cut a little high.
shoudler prehab.
called it there as i had things to take care of outside the gym this morning before work. Weight moved well though.
DE bench
shoulder prehab
160x3x8 (no chains).
db ng press w/pause
65x10x4
DB row
70x15x2
Cable row things
4x12
shoulder prehab
short day, bit of a deload if you will so i just got some volume in
ME upper
shoulder prehab
bench
up to 315x1
340x1
360x1
DB paused bench
80x8
90x8, x8, x8
Pendlay rows
135x8
225x8, x8, x8
275x8
cable row things
4x12
shoulder prehab
bw 218.8
Deload week!
Last night:
shoulder prehab
Oly squats up to 315x8
NG pullups
bw x8, x8
Deficit deadlifts (Standing on a 45)
up to
315x5, x6
405x4
no shoulder problems.
bw 221
this morning 218.4. Should be fun to see how the turkey day treats me!
turkey dinners x2.
bw 223.
I have much to be thankful for, especially that i am fortunate enough to be able to say i consumed ~5 pounds of food and beverage over two meals with family and friends. Hope everyone here has something they are thankful for!
ME lower
squats up to
405x3
455x1
495x3 (training cycle pr). Left some in the tank and feeling good about these.
played hockey.
gym was packed on monday after work after a holiday weekend (CANT WAIT UNTIL JANUARY, he said sarcastically). Had to wait a long time for a rack, and surprisingly people were, for the most part, using them for squats so i can't be too mad.
bw this AM 219.4
Last night:
shoulder prehab
DE upper
160 + chain bench x3x8
no chain - 250x10
cable row thingy
4x10
db rows
80x15, x15
curls SS tricep rope pressdowns. 12/12 then 15/15 in drop set fashion.
shoudler prehab.
de lower
DL 405x1x6
shrug
315x15, x15
GHR
bwx12x4
45* back raises
bwx15x3
Abs
bwx15x3
Calves (leg press)
3x20.
good day, short rest periods, in and out in under 45 mins.
ME upper
shoulder prehab
bench
up to 225x5
add chain (~25 bottom 35 top)
225x3
275x3
325x3
DB pause bench
65x8
100x7
no pause
100x6
Left pec wasn't feeling very god here so I shut it down. live to fight another day.
super strict bent rows
185x12, x12, x12
lateral plate raises 25x12x2
cable rows
140x10x4
good day.
day behind training due to school projects.
this am:
ME squats
squats up to 405x3
add wraps
455x1
520x2. Felt good. left some in the tank too and felt comfortable here. good depth, all that.
calves
3x20
abs
3x15
squats took longer to warmup up this morning. felt heavy at first but once the belt went on all bets were off. good day despite the lower volume.
bw 221. can't wait for this semester to be over with and get back to some kind of normalcy.
ME upper
shoulder prehab
bench
upt o 315x1
345x1
wanted 3 here, strength was there but my left pec felt like it was going to rip off the bone if i went for another rep so shut it down here. not pleased.
DB rows
65x8
80x8
95x8
100x8
wide neutral grip cable rows
4x10
light tricep pressdowns x20 just because.
ME lower
squats
up to 405x2 or 3
add wraps
475x5
GHR bwx10x3
leg ext
3x10
calves
3x15
good first day back. had to deal with finals/projects at school, then partially tearing a pec (or something like that) and getting sick. so finally back to being able to push things. not much time before the potential spring meet! groin felt good too!
bw 224.6 post workout.
ME upper
Srict OHP
up to 175x2
195x1
215x1 PR
seated DB press
45x10
55x10
70c5
80x5
pullups bw x6
cable row things
x12, x12
pec was still smarting so stuck to OHP. pullups weren't feeling good either for that reason.
ME lower
DL up to
405x1
475x1
525x1
555x1
GHR
bwx10
+50 x6/1, x3 (the /1 is the last one without the weight as i left the DB on the floor)
calves
x15x3, x10x2
45* hypers x15x3
abs x12x3
bw 219.
decent day, didn't get the weight i wanted on DL but left some in the tank for now.
back and bis
shoudler prehab
db rows
60x12
70, 80, 90, 100, 90, 80, 70 x10 each
shrugs
315x15x3
bicep 21s - EZ bar:
50, 50
reverse grip curls - straight bar
50x10, x10
bw 218.
ME upper (kind of)
gym was packed. all the racks taken so i went on to the second exercise.
shoulder prehab
db OHP
80x6, x6, x6
tricep V bar press downs
85x10, x10
60x10, x10
40x10, x10
30x10
20x10
rolling tricep ext
45x12x3
lateral plate raises
22x12x4
pull aparts
15x3
XT 5 min wu, 10 min on bike with 15 sec hard, 45 easy.
ok day all things considered. needed to blow off some steam and didn't quite get that job done, but thats OK because squats are coming up on friday.
bw 219
ME squats
up to 495x1, 525x1
GHR
BW + 50 x6/1, 6/1, 6/1
calves
4 sets
light day volume wise today. not really in a good routine right now, trying to find some kind of order in the training.
Some XT today.
Did the bike for 30 mins, first 5 min easy, next 25 mins of :15 hard, :45 easy.
bw: fatass
The House
01-15-17, 6:52 pm
Some XT today.
Did the bike for 30 mins, first 5 min easy, next 25 mins of :15 hard, :45 easy.
bw: fatass
Bw: lol
ME upper
shoulder prehab
Standing OHP up to
135x5
165x3
195x1
225x1 PR. total grinder of a lift but got it
DB seated ohp
up to
80x5, x5
Tricep rope pressdowns
x12, x12, x12
lateral plate raises
22x12x3
shoulder prehab
bw 215
Appleton.Cory
01-17-17, 8:19 am
ME upper
shoulder prehab
Standing OHP up to
135x5
165x3
195x1
225x1 PR. total grinder of a lift but got it
DB seated ohp
up to
80x5, x5
Tricep rope pressdowns
x12, x12, x12
lateral plate raises
22x12x3
shoulder prehab
bw 215
Congrats on the PR
Thanks!
ME Squats last night
Free sq up to 495x1, 545x1. Felt real good, left lots in the tank here.
front sq up to
315x1
345x0 stapled. felt light headed/pass out ish so i just took it nicely to the pins. i don't do these often. will just stick to oly squats for quads instead.
GHR
bwx15x4
calves
x15x4
abs
x15x3
bw 214.something.
saturday:
XT
bike for 30 mins.
5 min wu, 25 of 15/45.
sunday:
ME OHP
standing strict OHP
205x1, x1, x2
neutral grip bench press
up to some weight x8x3.
rolling tricep ext
55x8, x8, x8 (I think).
some pressdowns x a bunch (run the stack sort of thing, so just volume)
bw 212.8
monday:
hockey
tuesday:
Back/bi
DL
up to 475x1
535x1
585x1 left some in the tank, felt good.
super strict bent rows
135x8, x8
185x8
225x8, x8 - some of these were not super strict
DB rows
80x8
95x8, x8
cable row things
12x3
db hammer curls
30, 25, 20, 15, x10, x8, x6, x4 respectively.
bw 213.8
good days.
ME squats
squats
up to
495x1, 525x1. couldn't stay tight in the hole today.
oly squats with buffalo bar
315x5, x5
GHR
x20, x20
calves
x20, x20
bw 216.5.
not the day i had hoped for for squats. wanted 2-3 at that weight but there was no way that was happening. just couldn't stay tight today for some reason.
epic nap x2
bw 216
good day today lol.
shoulder prehab
ohp
185x2 or 3
210x1
230x0
seated DB ohp 70x8, x8, x8
rolling tricep ext 50x8, x8, x8
abs x12x2
XT bike 15 min
abs x12x2
pretty shitty day all around.sat in the parking lot just trying to muster up some energy/motivation to get in there. thinking this means its time for a deload week.
bw215.6
Jay Nera
01-29-17, 8:18 pm
Should upload picture of your home garage gym. Seems like you have a pretty sweet setup.
deload day
DL
up to 495x5, x5
DB rows
70x15/10/5 all giant set
row hammer strength thing
x12, x9, x6 one arm at a time, all giant set
db hammer curls
25x8, 15x8, 10x8, 5x8 again a super set.
bw 214
nice volume day and got the stuff done. no complaints
Jay - I'll get some pics up eventually. I'm actually training at a commercial gym now for the time being as i sold my house and the gym is in storage (unfortunately, not a "can train in it" storage). No worries, it will be back in business soon!
Delaod squats (kind of)
Oly squats up to
315x5
365x3
405x3
405x2
225x12
GHR
bwx10
+60x6/1
+60x6/1
+60x6/1
Abs
2x12
Calf raises
4x15
abs 2x12
bw 213.2 this AM.
Good day.
As requested, pics of my home gym. Note that this is the prior home gym. Its currently in storage while it awaits its new home:
http://i181.photobucket.com/albums/x64/RealTraining/IMG_5900.jpg
http://i181.photobucket.com/albums/x64/RealTraining/IMG_5901.jpg
http://i181.photobucket.com/albums/x64/RealTraining/IMG_5902.jpg
Now, a bonus treat, I present to you the old /107/ Barbell. This was in the basement of a haunted house in a not so pleasant part of downtown Kansas City.
Outside door:
http://i181.photobucket.com/albums/x64/RealTraining/enter.jpg
A very welcoming foyer (dont mind the bats... as in flying bats. Yes, there were a couple):
http://i181.photobucket.com/albums/x64/RealTraining/foyer.jpg
Down the stairs:
http://i181.photobucket.com/albums/x64/RealTraining/downsteps.jpg
And behind this door:
http://i181.photobucket.com/albums/x64/RealTraining/gymdoor.jpg
Behold, a gym!
http://i181.photobucket.com/albums/x64/RealTraining/PLrow.jpg
http://i181.photobucket.com/albums/x64/RealTraining/SMrow.jpg
http://i181.photobucket.com/albums/x64/RealTraining/rack3mono.jpg
http://i181.photobucket.com/albums/x64/RealTraining/generalview.jpg
http://i181.photobucket.com/albums/x64/RealTraining/bench.jpg
http://i181.photobucket.com/albums/x64/RealTraining/prowlers.jpg
http://i181.photobucket.com/albums/x64/RealTraining/stones.jpg
http://i181.photobucket.com/albums/x64/RealTraining/kegs.jpg
hopefully those links work. That was a hell of a place to train.
ME upper
standing strict OHP
up to 135x5,
185x3
205x1, x1, x1
185x2, x2 (re grip in between otherwise no break)
DB seated OHP
70x8, x7
55x10
CGBP
up to 225x2, just testing things out. Public gym bench is the worst.
tricep press downs
65x12, x12, x12
50x6, 40x6, 30x6, 20x6, 10x6 giant set
shoulder prehab
band pull aparts x15x2
bw 214.8.
saving the appetite for digging into seemingly unlimited chipotle this evening for the game. be jealous!
ME deadlifts
DL up to 475x1, 545x1, 585x1. slow on the last one, more issues with tightness. going to get adjusted this week and hope that helps something.
strict bent rows
up to 225x8, x8
pullups
bwx5, x5 ,x5
cable rows
140x10, x10, x10
DB hammer curls
35x8
30x8
25x8
20x8
no rest.
bw 214.8 this AM i think it was. Just ate a shit ton of wings so probably jumped into the 242 class haha.
Time to taper the DL for meet prep. less than 1 month away.
ME squats
up to
405x1
455x1
505x3
smooth. Had a good adjustment wednesday and pushed my feet out a little wider. Noticed lately i've been quad squatting so I went back to my strength which is ham and ass squatting. smart move. Left some in the tank and will go for a single at ~95% next week, then opener the week after that, then MEET WEEKEND!
Very smooth squats today though.
GMs
225x8
275x8, x8
prowler pushes.
very crowded and the calf things were being used so called it a day. Did abs before the workout.
bw 217.4 (whoops!). Back on the wagon!
ME upper
paused bench
275x1, 315x2
pec felt good enough. first rep was real smooth.
seated db ohp
60x5
70x5
80x5
85x5
rolling tricep ext
50x10, x10, x10
rope pressdowns
80x8, 60x8, 40x8, 20x8 all super set
plate lateral raises
25x12x3
xt on the bike
5 min wu
10 min of 15/45
went 3.42 mi, 120 cals.
bw 216. good day.
ME squats last night
up to 505x1, 535x1. Felt like i left some in the tank so this is a good feeling. PR.
GHR
bwx8, +55x8/1, x8/1, x8/1.
calves
15x3
done. Next week: opener, then deload, then meet!
bw 214.8 last night, 214 this AM.
recap of the weekend:
There and back to quad cities to visit friend, got a workout in there:
Saturday: bench up to 315x1 paused
OHP 60x8x3
tricep press downs.
4 mile walk
monday: hockey
tuesday:
DL up to 545x1 smooth
lat pull downs 4x10.
good.
Squat opener and bench opener later this week then deload time! my favorite!
Meet day!
weight in just over weight, so i went to the bathroom and stripped down and made it.
Squats:
474 - 3 red (too high)
474 - 3 white - buried it
529 - 2 whites. plenty left in the tank. Not what I wanted but what i expected would happen. Been too long since I had to find depth. Felt real good though.
Bench
308 - 3 white
325 - 3 white
341 - 3 white
All good here. Pleased with this given the training or lack there of.
Deadlift
550 - smoked
590 - smoked
617 - got it with a tiny bit left in the tank, but not much. Also this is an all time PR.
Total 1487 @ 220. Please with this as a first meet back. definitely something to build off of. Will post vids sometime this week.
Videos in order of attempt
474 miss (depth)
https://www.youtube.com/watch?v=aWvJC9dkQHA
474 good
https://www.youtube.com/watch?v=vfb4r3LKGB4
529 good
https://www.youtube.com/watch?v=0EE6suCA56U
308 good
https://www.youtube.com/watch?v=g05uTtEpj1M
325 good
https://www.youtube.com/watch?v=9MldoON08PU
341 good
https://www.youtube.com/watch?v=vR4GtKP5zNE
550 good
https://www.youtube.com/watch?v=sE-b9_CX3vA
589 good
https://www.youtube.com/watch?v=qL860XZVr3I
617 good
https://www.youtube.com/watch?v=_ueCnfLkopE
first workout back from the meet. planning on cruising this first week and then dialing it up in 2 more.
going to model training after 5/3/1 for PL.
OHP today
3/3/3
135x3, 145x3, 165x5
BW dips
x15x5
Lat pull downs
160x10x5
bw 218.4
Squats
3/3/3
355x3
405x3
450x3
leg press
3pps
15x5
GHR
bw
5x10
be 217.6
My legs hate me.
bench
3/3/3+
225x3
250x3
280x5
DB bench
60x15x5
db rows
75x10x5
bw 218.4
monday night, hockey
tuesday deadlifts 5/5/5+
365x5, 425x5, 475x8.
GM 135x12x5 SS with decline abs x15x5
bw 217.4.
good day.
OHP 5/5/5+
135x5
155x5
175x6
Dips
BW x 15x5
Pulldowns
165x10x5
bw 216
Squats 5/5/5
325x5
375x5
425x6
Leg press
3pps x15
4pps x15, x15
5pps x15, x15
ghr
bwx10
+22x10, x10, x10, x10
bw 216
yesterday
XT:
30 mins, 7.59 miles
today
Bench 5/5/5+
200x5, 235x5, 265x8
no ACC work today, helped a friend move instead. figure that was some quality GPP.
bw 214.8, tomorrows will not be as good. enjoyed a fine selection of beers (among other beverages) last night.
deadlift 5/3/1+
420x5
475x3
535x3
singles
560x1
590x1
gym was crowded so did acc work at home
blue band GMs x12 SS leg lifts x15. 5 sets.
bw 216.8
5/3/1 OHP
155x5
175x3
195x3
dips
bwx15x5
pull downs - fat bar
160x10
180x10, x10
160x10, x10
bw 215.4 i think.
5/3/1 squats
375x5
425x3
475x2
add wraps
500x1
525x1
GHR
bwx10
+25x10x4
bw 214.6
Place was packed today. They had all sorts of vendors there peddling their wares and taking up space. What a circus.
a little behind on the schedule due to "life" so combining a missed day and yesterdays planned workout
5/3/1+/1/1 bench + deload DL
235x5
265x3
295x3
310x1
325x3 may have even had another.
Good day there.
DB bench
65x15x3
65x14
55x15
DB row
75x10x5 need to up here
then did the deload DL portion
225x5
280x5
340x5
no DL acc work this morning.
bw 215.6. ate like sheeit last night. Ah well, birthdays!
yesterday: deload squats
200x5, 250x5, 300x5
leg press
15 reps each:
3pps, 4pps, 5pps, 4pps, 3pps
bw GHR
x10x5
deload upper
OHP
85/115/125 x5 each
5 sets of
dips bw x15 SS
neutral grip pull downs x10 (120 then 140 for the last 4 sets).
bw 213.6 give or take. scale is acting funny.
3/3/3+/1/1 DL
405x3
455x3
515x5
540x1
585x1
no accessory work because the gym was crowded as fuck.
bw 214.6 i think.
3/3/3+ OHP
150x3
170x3
190x5
Fat bar pull downs
140x10
160x10, x10, x10
180x9
Dips
bwx15x5
bw 214.
good day.
3/3/3+/1/1+ bench
225x3
250x3
285x6
295x1
325x3 - spotter claims he didn't touch it but he might have. Mis grooved the second rep reap bad, giving me trouble on the third. so sick of those benches at the gym.
DB rows
85x10x5
db bench
60x15x5
bw 214.6
5/5/5 DL
370x5
430x5
485x8, maybe 9. I don't remember. 8 was the goal and i had at least 2 more reps in (perhaps more).
45* back raises - x12x5
leg lifts - x15x5
bw 214.6
OHP 5/5/5
140x5
160x5
180x4 (uh oh!)
Neutral grip pull downs
140x10, 160x10, 180x10, 160x10, 140x10
dips
bw x15x5
bw 213
5/5/5 squats
320x5
370x5
415x9.
ghr
bwx10, x10
+33x10, x10
bwx10
bw 212.6
didn't get to leg press. Not a huge fan of these and i was GASSSED after those squats. i think i cut them a little high still but there is a bar where i want to gauge my depth so its tough. But based on the hamstring tightness/soreness now i feel i went deeper than normal, thus close enough.
XT
30 mins on bike. 7.87 mi
lots of yard work. I think that meets my quota for active recovery lol.
bw 213.2
5/5/5 upper
205x5
235x5
270x7
db rows
70x10
90x10x4
bw 214.6 (m)
DL
5/3/1+/1/1
430x5
485x3
540x2 (stopped early to save for the later singles)
570x1
600x1
Decline situps
bwx15x5
45* raises
5x12
bw 212.8
5/3/1+/1/1 squats
370x5
415x3
465x1 (smooth. decided to go for broke on the heavy singles)
495x1
515x2. Good!
GHR
bwx10, x10
+45x10, +45x7 then bw x3
bw x3
bw 213.6 (m)
yesterday:
XT: 30 mins on bike - 7.65
today
5/3/1+/1/1 bench
235x5
270x3
300x3 (had more, held back to hit more on singles
315x1
330x2
pleased.
DB rows
70x10
95x10x4
db bench
65x15x5
bw - don't even want to know.
Sheesh its dusty in here. Had some international travel on my deload week then a crazy week of projects and then a week of finals for school. Back at it!
Deadlifts
3/3/3+
405x3
465x3
520x6
called it there. core wasn't as tight as I would have liked and grip slipped on the last set (did 4+2). I have memorial day weekend pegged to get my gym back!
bw 220 post workout, clothed.
squats
350x3
405x3
455x3
475x1
515x2
good day. crowded gym again. so i took my bar and went home. gym moves next weekend!
gym is 95% moved! this pleases me greatly. First workout on the shimmed up platform - deadlifts!
425x5
495x3
545x1+2
didn't have all my change plates so just got within 5 pounds. Didn't do the extra singles today as it was a rough weekend with the porch building and gym moving and beer drinking. But i'm not too far off my numbers.
Once i get the rest of it tomorrow ill give the bars a good cleaning and get them as good as new. Feels nice to have a bar with real knurling on it again.
OHP
165/185/205 5/3/1+
165x5
185x3
205x1
NG pull ups
bw x10x5
tricep straight bar press down
50x12x5
bw 215.2
Squats
5/3/1+/1/1+
375x5
425x3
475x1
500x1
525x1 cut a tad high. wasn't pleased with this but chalking it up to getting used to obscene amounts of heat in the gym. Bring it on!
Also rushing a bit due to leaving town for the weekend.
bench
up to 275x1, 315x1
315 was a little wonky but no doubt on hitting it. This was after being hungover, food deprived, and with bus legs and a poor night of sleep. So in other words, a perfect opener for the meet next weekend!
BB rows
135x12
185x12, x12.
kc corporate challenge - bench press
weighed in at 223 fully clothed with shoes
315 x 1
335x1
355 miss
Meant to get 345 but misloaded the bar. whoops.
went home - deload squats
225x5
275x5
315x5
attempted abs but still recovering on that one. so called it there. time to shower and grab a beer!
DL 3/3/3+/1/1
415x3
470x3
530x3
555x1
605x1
Good work here.
Good mornings
135x12x5
face pulls
66x12x5
excellent day. Added in face pulls since i will be taking out OHP day, so ill just work in the volume on other days where appropriate. 3 heavy weeks, then 2 weeks of deload left before the meet.
Bench
3/3/3/1/1
225x3
260x3
290x
305x1
330x1
330x1 for good measure.
Doing bare minimum on X+ sets as the meet is only 4 weeks away or so. focus is on singles now.
KB rows
70x10
90x10
100x10
100x10
Tricep rope press downs
50x12x5
solid day.
skwats
3/3/3/1/1
355x3
405x3
455x3
480x1
510x1 cut a touch high but was ok otherwise. dipped forward instead of staying tight.
front squats
135x10x5
calves
bw x20x3
bw 214.6
5/5/5+ deadlifts
385x5
440x5
500x11 all time PR.
Happy here. Shut 'er down.
bw 219.2. little on the heavy side but thats what freebirds and chipotle will do to a man.
5/5/5+ bench
210x5
245x5
275x7
neutral grip pullups
bwx10x5
tricep rope press downs SS face pulls
50x10/50x10
3 sets
mini band press downs
25x2
5/3/1 DL
440x5
500x3
530x1
560x1
midloaded the third set. my bad.
didn't feel all that great. not how i wanted to feel 2 weeks out from a meet. hopefully resting up will help.
5/3/1/1 bench
245x5
275x3
305x1
325x1
felt slow but moved fine i guess. Looking forward to a deload. Last heavy bench before the meet.
bw 221.8
squats
5/3/1/1
380x5
430x3
480x1
505x1
all good. bw 224. need to clean up the diet and have a good deload week and SMASH SOME WEIGHTS in 2 weeks!
deaload dl
235x5
295x5
355x5
felt just fine. looking forward to the meet!
deload bench
130x5
165x5
195x5
bw 221. Ready to rock and roll!
Meet write up. Competed in the Kansas Sunflower State games this weekend. USPA power lifting meet put on by Robb Phillips.
made 220s, didn't make 198s, nor did I even try. This put me into flight D.
squats:
484 - missed on depth. One side judge gave it but the head judge said no. Kind of strange. But other side judge said I was close. Went up on weight anyway since it was an easy lift.
511 - good.
539 - good. Left some on the platform but that is ok. PR.
Bench:
313.5 - good. Easy.
330 - even easier. feeling good. getting decent press commands too.
347 - somehow missed this given how easy the 330 was. Had poor leg drive and hit my sticking point and couldn't push through it.
Deadlift:
560 - good, but felt real slow for how easy this should have been. Decided I started hips way too high and needed to get lower and to pull the slack out.
600 - made the adjustment and went smooth.
623 - good, PR. Original goal was 627 but Being the end of a long day I went a little conservative and I think was the right move. This was a slow tough lift but never got stuck and the bar kept moving. Happy here.
1493 total, a PR at this weight/gear level (classic raw so wraps and belt only).
Going to change the training up a little bit. did a few months on 5/3/1 and I think i was missing the heavier volume to help with meet day weights. I was no where near my "expected" max from training. I like the overall general set up of it so I'm going to keep the shell but redo the innards, as it were. Details to come later on that. Basically I'm going to a 5/3/1 type style but use Prilepin's chart as the backbone instead. Also plan on cutting to 198 for real in december so we will see how that goes.
Rob put on a heck of a meet and would recommend his meets for anyone. They run quick and have good spotters/venues and all that.
Back at it...
shoulders/arms
face pulls
50x15x4
70x15x2
plate lateral raises
25x15x4
tricep pressdowns (straight bar)
50x15x6
ez bar curls
65x10x6
feels good to be back.
bw 218
deadlifts
up to
565x1, x1, x1, x1
chain suspended SSB GM
350x6, x6, x6
buffalo bar GMs
135x12, x12, x12
bw 218.1
Rough welcome back but got it all done.
Bench
up to
310x2, x2, x1
Viper Press
151x6, x6, x6
OHP
175x6, 155x6, x6
Bent rows
155x12
205x12, x12, x12
pull ups
bwx6, x6, x6, x6
bw 218.7 or so.
lots of volume today. but pleased with results.
squats (belt and sleeves)
410x6, x6, x4
oly squats
225x6
315x6, x6
calves
x20x3
bw 218.5
bench
260x6, x6, 6, x6, x6
pull downs
140x8, x8, x8, x8, x8, x8
mini band press downs
20x3
SS with
mini band curls
20x3
bw 219.5 this AM.
Deadlifts
470x6, x6, x6
deficit DL (3")
405x6, x6, x6
bw 218.1
Had some bad lactic acid cramps or something. I think some wings will help fix that.
squats yesterday:
up to
500x2, x1, x2
calf raises
single leg x12x3
both legs
x20x3
good day
bench
up to
315x2, x3
downsets:
260x6, x6, x6
axle OHP
136x6
151x6, x6
pullups
bwx6
bw+10 x6
bw+25 x6, x6, x6, x10 (ish)
bw 221.7
going the wrong way but solid workout.
deadlifts
up to 585x1, x0
565x0.
suspended chain GMS, up to 265x6. called it there.
complete shit day. I've decided i'm going to back off the weights on deadlifts by about 40 pounds or so. seems like the platform is just unstable enough to cause weights to feel that much equivalent on the heavyness. Throwing my squats off too but not as much thankfully. We will see if this does the trick going forward.
Upper accessory day
Floor press
260x6, x6, x6
db rows
50x10
70x10
90,x10, x10, x10
lat pull downs
140x10, x10, x10
mini band pressdowns
x25x3
teter band pulls
x20x4
good day. back is feeling better. test will be squats in 2 days.
squats
460x4, sleeves
460x4, light wraps
460x3, light wraps
460x3, tight wraps
just wanted to get a feel for the carryover on different things.
calf raises
80x20x3
bw 219.7.
thursday:
bench
290x4, 290x4, 290x3, 290x5
Friday:
Deadlifts
455x1, 495x3, 535x4, 535x6
GM 135x12x3
today:
floor press
275x6, x6, x6
pull ups
neutral grip
bwx6, x6, x6
reg grip
bwx6, x6
soemthign was off in my lat/pec insert in my arm pit so called it there
tricep ropep ress downs
50x12, x12, x12
db curls
25x10x4
lots of volume today. bit hot outside too.
squats
515x1, x3, x2
good stuff here
oly squats
275x6
315x6
365x6
abs
band abs x15
leg lifts x15
leg lifts seem to be the winner for now. still nursing that hockey injury that wont go away but i seem to be able to train around it with that. band abs was hit or miss on that front
bw 219.something.
bench
325x1, x1, x3
255x6, x6, x6
tricep bar pressdowns
50x12
60x12, x12
saving the upper back work for after deadlifts tomorrow.
deadlifts yesterday
up to 545x1, 595x0. got to the knees but couldn't lock out. felt good leading up to that hence why I didn't go with the -40 weight. really noticed the platform wobbling. may try lifting inside the rack which is bolted down into the platform and see if that is more sturdy.
lat pull downs
150x6
180x6, x6, x6, x6, x6
good mornings
135x12
done. ready to deload. May also just go into a real gym for deadlifts too.
deload week last week - was travelling and did a 9.5 mile hike in the sandia mountains on the la luz trail. ~4200 ft change in elevation. Def hit my GPP right in the feels. but was a fun hike regardless .
But now, back to business.
Squats
455x1
500x3, x2
low box SSB
350x6, x6, x6
Calves
260x15, x15
bw 222. Also time to get to business on the cut. 198 is a long way away. Good day on the training though. Felt strong.
bench
320x1, x4, x2
lat pull downs
180x6, x6, x6
running quick today so i can get on with my hot date tonight.
bw 222.5.
deadlifts at stone and barbell club
575x1, x2, x2
May have had a third on either but the grip was starting to go. Glad to be pulling on solid ground again.
475x6, x6. Cut my shin so called it there as i didn't want to bleed on the bar and i didn't bring tall socks. Guess its a problem with the texas bars and not the okies.
reverse hypers x12
45* hypers x15
good day. bw 222.
upper accessory
floor press
275x5, x5, x5, x5
lat pull downs
185x10, x10, x10, x10
db rows
75x20, x20
solid day. wasn't really feeling it but everything felt light, always a plus.
squats
422x6 sleeves
x6 light wrap
x6 tight wrap
had plenty more in there. good sign.
single leg calves
x20 x3
hanging knee raises
3x12
good day, tiring but good.
bench
265x6, x11. rep PR
axle OHP
142x6
162x6
162x6
lat pull downs
180x6
200x6
200x6
great day.
deadlifts last night
up to
545x1
585x1
585x1
form is a little better. going to go back and review some of my DL sessions in this log prior to my meets and use the training as a guide instead of weights on the bar. I think this is just one of those lifts where I'll have a fairly wide gulf between training and meet.
heavy squats
502x1
512x1
522x1
537x1 - training PR.
all felt very good and very strong. even better is these were (supposedly) 90, 92, 94, 96% 1RM weights. Got thrown a little forward on the last set but didn't even hit a sticking point.
calf raises
3x20
no acc day today to end things on a high note.
bw 226.5 (ouch). plan now is to get to 206-208 then water cut the rest of the way for the december meet.
video from today of top set
https://www.youtube.com/watch?v=344z6pZtnE4
Bench
320x1
325x1
330x1
340x1 - note, this is the weight i missed at my last meet.
all good, all smooth.
315x6. 1 shy of all time PR. very happy here.
tricep straight bar pressdowns
50x12
60x12
60x12
shrugs
225x10
315x15, x15
bw 223.9
solid day,the strength continues. really liking the program here.
deadlifts 3/3/3+
405x3
460x3
515x8
had a few left in the tank, but PR at this weight. Start of first rep felt rough but the rest was smooth.
GM
135x12x3
batting cages x1
Will probably feel the cages more tomorrow than anything lol.
bw 223.7
squats
470x3, x3, x4. Minimal reps today.
deadlifts 5/5/5+
375x5
430x5
490x12. FML.
called it there. had to combine due to schedule conflicts later this week.
bench
300x4, x4, x4.... and pop in the shoulder/pec insertion. cut the workout there. well see how it feels in the morning/a few days. Maybe have to switch to OHP.
bw 220.9
squats
532x1, x3, x2
PR at that weight.
no acc today. Deload next week. Pec is feeling better but will probably swap out bench for OHP or something of the nature tomorrow and double up on recovery with the deload.
bw 228.5 ouch.
DL
430x5
495x3
545x7
pullups
bw x6
+25x6, x6, x6
bw x6
took 2 deload weeks due to travel and injury, back at it mostly this week.
Main lifts:
Monday: hockey.
Tuesday: Squats
505x2, x4,
Thursday: Bench
Still injured, no action.
Sat/today:
Deadlift
525x8. I hate these at high reps.
Took another unintentional deload week due to work. Back at it this week
squats
505x1
520x1
540x2.
calves.
bw227
two week ago - missed some training entries.
last week - week from hell at work.
this week - openers.
Squats tonight:
up to 500. smooth as butter. opening here. if it goes well, hoping for 560+. 540 is PR.
bw 228. So need to do something about that but have a few weeks and am carb heavy now so that shouldn't be too big of an issue.
quick meet summary.
Started the week at 231. got down to 220. One problem though... my scale was not accurate. So I was actually starting the week at 233, and got to 222 on weigh in day :(. Ah well, lifted with the big boys instead.
Felt confident in my squat, felt confident in my close grip bench (still a nagging pec injury), and not at all confident in my DL which has had training go to shit lately.
Squat
500 - smoked it
535 - smoked it
556 - smoked it lol. Should have gone heavier, but its a long day. PR here.
Bench
275 - smoked it
325 - went pretty well, needed to do a form tweak but thought I had a lot more in me.
345 - blew it off my chest then ran it right into a concrete wall. Didn't fight too hard and decided to live to fight another day.
Deadlift
550 - felt heavy but upon watching the video realized it was a smoke show.
590 - slowed down my set up a little bit to get more comfortable and felt real smooth. Went quick on the video too. So, what to do.... YOLO!
628 - Grinded this out but got it for a 5 pound PR.
Total - 1509, also a PR.
Went 8 for 9, with 2 lift PRs and a total PR. Can't be upset with that at all.
Impact Elite ran a great meet that went real fast and had plenty of spotters. As far as I could tell no major injuries (even the dude who dropped the bar on bench right after unracking it).