Pull-ups:
bw x 31 (not sure how many i could before)
bw + 45 x 10
bw + 90 x 6
bw + 115 x 4
bw x 20?
Shrugs:
270 x 10
360 x 10
450 x 8
450 x 13
500 x 9
(superset)
Rear-delt Flyes:
215 x 10
265 x 10 (PR)
295 x 10 (PR #2)
stack x 6 + 2 + 2 (PRMAX)
Face-pull
purple x 20+
green x 10+
p + g x 10? (my bw is too light; the bands picked me up if i pulled too hard)
purple x failure
(superset)
Incline Curls:
40 x 10 (smoke show?)
50 x 8
55 x 8 (PR)
60 x 2 (PR)
These felt ridiculously easy today. Time to challenge Brent to a strict curl...
Rainbow Dragonfly Ponies:
4 sets
Tuesday, April 21, 2009
Upper Back
Pullups (close grip)
BW x 22 PR
BW+45 x 5
BW+50 x 5
BW+55 x 4.5
Smith machine shrugs (thumbless)
315 x 13
365 x 10, 12
405 x 12 PR
Face pulls
purple band x 15, 15, 15, 15
supersetted w/
Rear delt flye machine
130 x 12, 12
145 x 10, 10
Incline curls
30s x 10, 10, 10
35s x 8
Rainbow Dragonfly Ponies
2 sets
BW x 22 PR
BW+45 x 5
BW+50 x 5
BW+55 x 4.5
Smith machine shrugs (thumbless)
315 x 13
365 x 10, 12
405 x 12 PR
Face pulls
purple band x 15, 15, 15, 15
supersetted w/
Rear delt flye machine
130 x 12, 12
145 x 10, 10
Incline curls
30s x 10, 10, 10
35s x 8
Rainbow Dragonfly Ponies
2 sets
ME Bench
The reason I have been doing this on Tuesday instead of Wednesday is b/c I have College Bowl on Wednesdays at 7. This one this week should be the last one (we are probably going to lose).
Close Grip Bench: 205x3
225x1
235x1 (much easier than previous attempt)
245xMiss
Close Grip Incline: 165x5, 5, 5 (seemed much harder today)
HS High Row: 2p+35x10x5
Kaz Press (like a JM Press in the Smith machine): 25'sx10x3
Smith Shrugs: 3p+25x15x4
EzBar Curls: 80x8, 8, 5 (I had more but Dave interfered)
I think the 245 might have gone up if I had benched on Wednesday, but I'll just hit it the next time I use it as a ME exercise. And I think I'll keep the Kaz Presses in there - they feel like a good exercise.
Close Grip Bench: 205x3
225x1
235x1 (much easier than previous attempt)
245xMiss
Close Grip Incline: 165x5, 5, 5 (seemed much harder today)
HS High Row: 2p+35x10x5
Kaz Press (like a JM Press in the Smith machine): 25'sx10x3
Smith Shrugs: 3p+25x15x4
EzBar Curls: 80x8, 8, 5 (I had more but Dave interfered)
I think the 245 might have gone up if I had benched on Wednesday, but I'll just hit it the next time I use it as a ME exercise. And I think I'll keep the Kaz Presses in there - they feel like a good exercise.
Monday, April 20, 2009
scwat trening & DAVE is FAMOUS
Squats:
341 X 5
369 X 2 (knee wraps)
385 X 3 (knee wraps)
Cambered Bar Low Box Squats:
205 X 2 (2 sets)
245 X 2 (2 sets)
265 X 2 (2 sets)
Calves on Leg Press
Hamstring Curls
Abs
Dave. There is huge picture of you in the April edition of Powerlifting USA. You are the center picture for an article titled, "The Importance of Intensity". The picture is from the 09 Fit Expo when you were deadlifting. The article was written by Anthony Ditillo and the caption says something like "David Jurgens is the epitome of an intense powerlifter as shown here as he deadlifts". GRAB A COPY OF THAT ISSUE!
341 X 5
369 X 2 (knee wraps)
385 X 3 (knee wraps)
Cambered Bar Low Box Squats:
205 X 2 (2 sets)
245 X 2 (2 sets)
265 X 2 (2 sets)
Calves on Leg Press
Hamstring Curls
Abs
Dave. There is huge picture of you in the April edition of Powerlifting USA. You are the center picture for an article titled, "The Importance of Intensity". The picture is from the 09 Fit Expo when you were deadlifting. The article was written by Anthony Ditillo and the caption says something like "David Jurgens is the epitome of an intense powerlifter as shown here as he deadlifts". GRAB A COPY OF THAT ISSUE!
Squat
Squats
185 x 5, 5
195 x 5
(belt on)
225 x 3
245 x 2 PR
Front squats (with the harness)
95 x 7
135 x 5
145 x 4
135 x 5
Power cleans
133 x 6
155 x 5
155 x 3+fail+1
Squat burnout set
135 x twenty something
185 x 5, 5
195 x 5
(belt on)
225 x 3
245 x 2 PR
Front squats (with the harness)
95 x 7
135 x 5
145 x 4
135 x 5
Power cleans
133 x 6
155 x 5
155 x 3+fail+1
Squat burnout set
135 x twenty something
Squat: Road To Redemption - Part I
Squat:
135 x 10
185 x 10
225 x 5
275 x 3
315 x 3
365 x 3
Focused on keeping my back arched the entire time. Kept the reps low intentionally. I took videos of most of the sets for myself and everyone else who was squatting. I will post these later tonight for comments on form. It still looks like I am rounding at the very bottom, so I need to work on this.
Front Squat:
135 x 10
225 x 8
245 x 8
275 x 8
315 x 5
Clean:
155 x 5
175 x 5
197 x 5 (PR?)
Quad-death + squats:
1 superset
Form felt really poor on these. I was all over even from the first rep. The last few seemed to be the best (if you can call it that), due to my groin loosening up. I really need to get use to squatting with this new form.
superset:
Cable abs + transverse.
I was able to do 110 on the cable abs with no pain, which was a nice improvement
135 x 10
185 x 10
225 x 5
275 x 3
315 x 3
365 x 3
Focused on keeping my back arched the entire time. Kept the reps low intentionally. I took videos of most of the sets for myself and everyone else who was squatting. I will post these later tonight for comments on form. It still looks like I am rounding at the very bottom, so I need to work on this.
Front Squat:
135 x 10
225 x 8
245 x 8
275 x 8
315 x 5
Clean:
155 x 5
175 x 5
197 x 5 (PR?)
Quad-death + squats:
1 superset
Form felt really poor on these. I was all over even from the first rep. The last few seemed to be the best (if you can call it that), due to my groin loosening up. I really need to get use to squatting with this new form.
superset:
Cable abs + transverse.
I was able to do 110 on the cable abs with no pain, which was a nice improvement
Comp # 3
Snatch 80/2 90/2 x 3
C&J 95/1 x 3
Cl. Pull Bel. Kn. 115/3 x 2
back Squat 120/4 140/2 x 2
Taking it easy this week before the meet. I want to try to get more recovery this time.
C&J 95/1 x 3
Cl. Pull Bel. Kn. 115/3 x 2
back Squat 120/4 140/2 x 2
Taking it easy this week before the meet. I want to try to get more recovery this time.
ME Squat
Front Squat: 175x3 PR
185x1
205x1
225x1 PR
Lumberjack Squats (put the bb in the corner and load it up like a t-bar row - take the end and squat with it like a goblet squat) : 50kg x 5, 5, 5
55x5, 5
60x5
65x5
Good Mornings (rehab): 40kgx20, 20, 20
Pull-ups: 3, 3, 3, 3, 3
Today was good. No back pain, and a huge PR day for front squats. My previous best was 175x1 so I must be doing something right. I wanted to practice throwing at the track, but there were too many people :'(
185x1
205x1
225x1 PR
Lumberjack Squats (put the bb in the corner and load it up like a t-bar row - take the end and squat with it like a goblet squat) : 50kg x 5, 5, 5
55x5, 5
60x5
65x5
Good Mornings (rehab): 40kgx20, 20, 20
Pull-ups: 3, 3, 3, 3, 3
Today was good. No back pain, and a huge PR day for front squats. My previous best was 175x1 so I must be doing something right. I wanted to practice throwing at the track, but there were too many people :'(
Saturday, April 18, 2009
Week B #3
Gear:
Belt (squat and pull)
Shoulder-Stance Back Squat:
405 x 1
435 x 1
415 x 2
405 x 2/2
385 x 3
Standing Overhead Press:
235 x 1
215 x 4/4/3/3
205 x 5
Conventional Rack Pulls @ 4 Quarter Mountain:
I stacked 4 quarter plates on top of each other at Wooden and dubbed it 4 Quarter Mountain. Since this setup is so janky, I only did singles.
495 x 1
515 x 1 (easy)
545 x FAIL (no so easy)
Belt (squat and pull)
Shoulder-Stance Back Squat:
405 x 1
435 x 1
415 x 2
405 x 2/2
385 x 3
Standing Overhead Press:
235 x 1
215 x 4/4/3/3
205 x 5
Conventional Rack Pulls @ 4 Quarter Mountain:
I stacked 4 quarter plates on top of each other at Wooden and dubbed it 4 Quarter Mountain. Since this setup is so janky, I only did singles.
495 x 1
515 x 1 (easy)
545 x FAIL (no so easy)
LAST TWO WORKOUTS
▼ 1. 4/18/09 - Sat - SHEIKO #12
Weight: 209. Time: 2:15.
Lower back isn't happy. Belted all the heavy squats and focused on arch. Also focused on even weight distribution between legs -- I think right is overworked.
• Bench 150x5 (50), 180x4 960), 210x3x2 (70), 240x3x5 (80)
• Squat 230x5 (50), 275x5 (60), 320x5x2 (70), 345x4x5 (75)
• Bench 165x6 (55), 195x6x2 (65), 210x6x4 (70)
Doing this many reps now seems ridiculous. Set up after first few is crappy and I have to reset constantly, which means each set takes like 30 secs for 6 reps. Funny how opinions change.
• Dumbell bench 50x10x5
• Good mornings 185x5x5
▼ 2. 4/17/09 - Fri - CARDIO/FLEXIBILITY
• Hyperextensions BWx20x3
I'm not convinced these are actually helping me. Back seems to feel worse the day after doing them. Thoughts?
• Cardio - bike ?? bpm x 30 mins
• Flexibility - gastroc, soleus, hamstrings (a lot), seated groin (a lot), seated glute, hip flexors,
IT band
Bench Assistance
Band-Lightened Bench:
Used quadded purples. Full weight the last 3". Did a 2-sec self count pause on the chest for each.
275 x 4
315 x 4
335 x 4
355 x 4
365 x 3
Board Press
paused 1 second on these
315 x 5
325 x 5
335 x 5
345 x 4
Standing Press:
135 x 8 (easiest it's ever been)
155 x 5
155 x 6
155 x 7
Did 3? 4? sets of plate raises til failure here.
Preacher Curlz:
80 x 12
100 x 8
120 x 6
100 x 8
Supersetted the curls with sub scap pulls. Posture is feeling pretty good these days.
Between sets, I stretched. Kyle noticed that my back straightens right at parallel. I would like to get flexible enough to maintain my arch about 1-2" below parallel.
Current focus is on the groin, as that's where I feel the most resistance. Anyone have suggestions for which stretches to use?
Used quadded purples. Full weight the last 3". Did a 2-sec self count pause on the chest for each.
275 x 4
315 x 4
335 x 4
355 x 4
365 x 3
Board Press
paused 1 second on these
315 x 5
325 x 5
335 x 5
345 x 4
Standing Press:
135 x 8 (easiest it's ever been)
155 x 5
155 x 6
155 x 7
Did 3? 4? sets of plate raises til failure here.
Preacher Curlz:
80 x 12
100 x 8
120 x 6
100 x 8
Supersetted the curls with sub scap pulls. Posture is feeling pretty good these days.
Between sets, I stretched. Kyle noticed that my back straightens right at parallel. I would like to get flexible enough to maintain my arch about 1-2" below parallel.
Current focus is on the groin, as that's where I feel the most resistance. Anyone have suggestions for which stretches to use?
Press Day
Military Press: 95x3
105x3x8
115x1
125x1
135x1 PR
Close Grip Bench: 155x8
165x8, 8, 8
Cable Pushdowns: Stack x 15, 15
Carries: Farmers Walk x 2 trips
Chest x 1 trip, 1 trip
The chest carries involve gripping the 100lb plate by its sides and carrying it. It's almost like an isometric hammer curl.
I am at Relay for Life today at Drake stadium, so I will do 8 sets of pull-ups later on today for my lat work.
105x3x8
115x1
125x1
135x1 PR
Close Grip Bench: 155x8
165x8, 8, 8
Cable Pushdowns: Stack x 15, 15
Carries: Farmers Walk x 2 trips
Chest x 1 trip, 1 trip
The chest carries involve gripping the 100lb plate by its sides and carrying it. It's almost like an isometric hammer curl.
I am at Relay for Life today at Drake stadium, so I will do 8 sets of pull-ups later on today for my lat work.
Comp. #4
Good workout today. All done at the ARC because I didn't have anywhere else to go.
Snatch 80/2 90/2 102/1 x 5
Sn. Pull 115/2 x 4
P. Cl. + J. 102/1+2 110/1+2 x 3 Finally figured out the jerk
Back squat 130/4 150/3 x 3
So I found out last weekend that there's a meet a week from tomorrow, which is PERFECT because it coincides exactly with my test day. Thus, I will be lifting huge next weekend. Yay me.
Snatch 80/2 90/2 102/1 x 5
Sn. Pull 115/2 x 4
P. Cl. + J. 102/1+2 110/1+2 x 3 Finally figured out the jerk
Back squat 130/4 150/3 x 3
So I found out last weekend that there's a meet a week from tomorrow, which is PERFECT because it coincides exactly with my test day. Thus, I will be lifting huge next weekend. Yay me.
Friday, April 17, 2009
Deadlifts
4/16/09
Deadlifts
warm-up
321lbs x 7
133lbs x 30
Lunges
135 x 8
155 x 7
155 x 8
Good-Mornings
135 x 10 x 3
Thursday, April 16, 2009
DE Messing Around
I really did nothing today. Just some ab/lower back work (Barbell Side Bends and Banded Back Raises), and trying to find leg exercises that cause no pain/discomfort. They are:
Front Squats
Leg Press
RDL
...and I have a few other ideas that I will try out on Monday.
Also, my weight has stabilized at about 215, so I can now comfortably move up another 10 lbs. Hooray!
Front Squats
Leg Press
RDL
...and I have a few other ideas that I will try out on Monday.
Also, my weight has stabilized at about 215, so I can now comfortably move up another 10 lbs. Hooray!
Deadlift
Deadlift
warmups
321 x 7 PR (kinda) - Hitched the last few reps. Form needs a lot of work
133 x 30 - focused on good form
Lunges (per leg)
135 x 6
155 x 6
155 x 7
Good Mornings
95 x 10
135 x 10, 8, 7
Back extensions
purple band x 45
BW x 30
warmups
321 x 7 PR (kinda) - Hitched the last few reps. Form needs a lot of work
133 x 30 - focused on good form
Lunges (per leg)
135 x 6
155 x 6
155 x 7
Good Mornings
95 x 10
135 x 10, 8, 7
Back extensions
purple band x 45
BW x 30
Protein Reviews
I ran out of protein and was feeling adventurous, so I ordered a bunch of small containers of Optimum Nutrition's random flavors.
I used two scoops (46g protein), mixed with 8-12oz of water:
Banana: tastes like a banana laffy taffy, which is a good thing in my opinion.
Apple Pie: amazing. tastes like apple cider with a bit of pie crust?
Eggnog: who can resist the nog? I tried this with a few different water amounts, but it was either weak, or chalky. It smells great, but the taste just isn't there. May be better with milk though.
Rootbeer: I knew this was going to be either amazing or terrible. Sadly, it's more towards the latter. It smells good, but I realized I missed the carbonation with the root beer taste. This may be better with milk or mixed with yogurt for a rootbeer float sort of thing.
The strawberry flavor was always my standby. It tastes good and comes in bulk. However, lately I switched to banana. Current ordering in terms of taste:
apple pie >= banana > strawberry >> eggnog >> rootbeer
I used two scoops (46g protein), mixed with 8-12oz of water:
Banana: tastes like a banana laffy taffy, which is a good thing in my opinion.
Apple Pie: amazing. tastes like apple cider with a bit of pie crust?
Eggnog: who can resist the nog? I tried this with a few different water amounts, but it was either weak, or chalky. It smells great, but the taste just isn't there. May be better with milk though.
Rootbeer: I knew this was going to be either amazing or terrible. Sadly, it's more towards the latter. It smells good, but I realized I missed the carbonation with the root beer taste. This may be better with milk or mixed with yogurt for a rootbeer float sort of thing.
The strawberry flavor was always my standby. It tastes good and comes in bulk. However, lately I switched to banana. Current ordering in terms of taste:
apple pie >= banana > strawberry >> eggnog >> rootbeer
Subscribe to:
Posts (Atom)