DB Shoulder Press:
75 x 5
80 x 5
80 x 4
80 x 3 (w/ 3 lb help from dave)
Floor Press:
185 x 3
225 x 2 - oops
185 x 8
205 x 5
215 x 5
225 x 5 - thats better
Should not have made the initial jump from 185 to 225, I need to make more gradual weight increases - especially when I haven't done a lift in a while.
Cable Flies:
4 or 5 sets
Reverse Flies:
4 sets
Abs - Ball Twists
Saturday, February 13, 2010
02/11/10 Deadlift
Deadlift:
425 x 2
435 x 2
435 x 2
I was quite burned out from the GPP car pushing and it showed in my deadlift. I will be taking this coming week off from full on deadlifting as my body is asking for it.
Deadlift of Blocks:
425 x 5 for 3 sets
Skipped GMOP and what a great decision it was - as I am still feeling the effects of this workout today.
Hypers (BW):
4 sets of 20
425 x 2
435 x 2
435 x 2
I was quite burned out from the GPP car pushing and it showed in my deadlift. I will be taking this coming week off from full on deadlifting as my body is asking for it.
Deadlift of Blocks:
425 x 5 for 3 sets
Skipped GMOP and what a great decision it was - as I am still feeling the effects of this workout today.
Hypers (BW):
4 sets of 20
02/10/10 Bench
Bench:
warmups
245 x 2 for 5 sets
205 x 8
Incline Bench:
185 x 5 for 2 sets
175 x 5
Dips (BW + 45):
4 sets of 10
Seated Cable Flies:
5 sets
warmups
245 x 2 for 5 sets
205 x 8
Incline Bench:
185 x 5 for 2 sets
175 x 5
Dips (BW + 45):
4 sets of 10
Seated Cable Flies:
5 sets
Bench Assistance
Military Press:
185 x 5
195 x 5
205 x 2 + 1F
185 x 5
Planning on doing standing press, but I wanted to rest my lower back as much as possible. These felt pretty strong today.
Floor Press:
245 x 5
255 x 5
265 x 4 + 1F
255 x 5
Finished with cable flyes, high rows and reverse flyes. Did ball twists for dips. I sucked horribly at these due to being so stiff
185 x 5
195 x 5
205 x 2 + 1F
185 x 5
Planning on doing standing press, but I wanted to rest my lower back as much as possible. These felt pretty strong today.
Floor Press:
245 x 5
255 x 5
265 x 4 + 1F
255 x 5
Finished with cable flyes, high rows and reverse flyes. Did ball twists for dips. I sucked horribly at these due to being so stiff
Friday, February 12, 2010
2/12 Chest, Etc.
Floor Press: 210x8, 4
BTN Smith: 125x3
105x9
Seated BB Curl: 95x6, 5
BB Extension: 105x10
95x9
and a set on the lateral raise machine to finish. My traps and forearms were really tired out from yesterday's lifting, so the shoulder and bicep work was less than stellar. The floor presses and extensions felt really strong though. I may have to alternate the weeks that we do the extensions though, as the 105 put some strain on the tricep tendon. Its too bad that they are hard on the tendon, b/c I have seen some of the best tricep growth from doing these. Dips will be done as a replacement exercise.
BTN Smith: 125x3
105x9
Seated BB Curl: 95x6, 5
BB Extension: 105x10
95x9
and a set on the lateral raise machine to finish. My traps and forearms were really tired out from yesterday's lifting, so the shoulder and bicep work was less than stellar. The floor presses and extensions felt really strong though. I may have to alternate the weeks that we do the extensions though, as the 105 put some strain on the tricep tendon. Its too bad that they are hard on the tendon, b/c I have seen some of the best tricep growth from doing these. Dips will be done as a replacement exercise.
OT Deadlift
Feeling very beat up today.
Deadlift:
573 x 2
605 x 2
Was planning on a third set, but started to get shooting pain in my back
Conventional Deadlift off blocks:
425 x 2 (stopped early; going for 5)
375 x 10, 10
My lower back was actively seizing up from the first movement. Once it got going, it felt fine, but I had high discomfort getting it off the blocks.
GMoP:
Went lower than last week. I think this lower pin position is better for now.
135 x 10
225 x 8, 8
Lower back felt great after this. I should probably start with some variation of these before moving to deadlifts when feeling overtrained.
Finished with 3 sets of hyperextensions
Deadlift:
573 x 2
605 x 2
Was planning on a third set, but started to get shooting pain in my back
Conventional Deadlift off blocks:
425 x 2 (stopped early; going for 5)
375 x 10, 10
My lower back was actively seizing up from the first movement. Once it got going, it felt fine, but I had high discomfort getting it off the blocks.
GMoP:
Went lower than last week. I think this lower pin position is better for now.
135 x 10
225 x 8, 8
Lower back felt great after this. I should probably start with some variation of these before moving to deadlifts when feeling overtrained.
Finished with 3 sets of hyperextensions
Thursday, February 11, 2010
2/11 Back
HS Pullover: 250x10, 8
HS Front Lat: 110x10, 8
Cable Row: 180x11, 7
Shrug: 435x10
and Farmer's Walks to finish.
HS Front Lat: 110x10, 8
Cable Row: 180x11, 7
Shrug: 435x10
and Farmer's Walks to finish.
Late night Bench
Legs are fairly exhausted from monday and pushing cars on tuesday.
Bench:
275 x 2
285 x 2
295 x 2
285 x 2, 2
Muscles are starting to recover, but I have no speed at this point. Reps are all grinders. Also, I've noticed that when my legs are tired, my butt will occasionally come off the bench. I need to keep this in mind for the future.
Military Pin Press:
185 x 5
205 x 4
185 x 7
185 x 6
My right pec was feeling irritated so I switched to these. Felt good overall.
Finished with four sets of dips and wide grip pull ups until failure.
Bench:
275 x 2
285 x 2
295 x 2
285 x 2, 2
Muscles are starting to recover, but I have no speed at this point. Reps are all grinders. Also, I've noticed that when my legs are tired, my butt will occasionally come off the bench. I need to keep this in mind for the future.
Military Pin Press:
185 x 5
205 x 4
185 x 7
185 x 6
My right pec was feeling irritated so I switched to these. Felt good overall.
Finished with four sets of dips and wide grip pull ups until failure.
Just for LOLs
GTL:
http://www.facebook.com/home.php?ref=home#!/album.php?aid=2092033&id=11705312
Video I was talking to Vit about:
http://www.youtube.com/watch?v=PbIplIIJTP4
http://www.facebook.com/home.php?ref=home#!/album.php?aid=2092033&id=11705312
Video I was talking to Vit about:
http://www.youtube.com/watch?v=PbIplIIJTP4
2.10.10--Heavy Bench
Went at 9 and it was really empty... It also works better with my schedule so put me in the 9 group unless I message you otherwise.
Bench Press:
warmups
95x5
115x8x3
135x8+f PR
Dips (Assisted):
BW-22x10
BW-40x5+f
BW-40x7
Tricep Pulldown:
70x10
70x12
70x10
Bench Press:
warmups
95x5
115x8x3
135x8+f PR
Dips (Assisted):
BW-22x10
BW-40x5+f
BW-40x7
Tricep Pulldown:
70x10
70x12
70x10
Wednesday, February 10, 2010
2-10-10 Bench
Bench with no pause
165x8x3
135x15+fail was tired from the earlier sets.
Dips
BW x 10, 12, 14 hard after bench
Triceps Pushdown
100x12x3
2/10 Legs
Seated Calf: 155x8
Leg Press: 540x20
V-Squat: 300x8
And abs to finish up the session. Definitely could have done more on the V-squat if my thighs weren't worn out by the leg pressing. I have noticed a definite increase in leg mass over the past few weeks, which I attribute to the higher rep ranges.
Also, bodyweight was 224 post-workout. Getting up there....
Leg Press: 540x20
V-Squat: 300x8
And abs to finish up the session. Definitely could have done more on the V-squat if my thighs weren't worn out by the leg pressing. I have noticed a definite increase in leg mass over the past few weeks, which I attribute to the higher rep ranges.
Also, bodyweight was 224 post-workout. Getting up there....
RE Bench
Bench (w/ brief pause)
135 x 8
145 x 8, 8
135 x 14+fail (no pauses)
Dips
BW x 15, 15, 13
Pushdowns
50 x 18, 15, 15
Felt a nice little chest/shoulders/triceps pump from this workout, especially after the bench set to failure.
135 x 8
145 x 8, 8
135 x 14+fail (no pauses)
Dips
BW x 15, 15, 13
Pushdowns
50 x 18, 15, 15
Felt a nice little chest/shoulders/triceps pump from this workout, especially after the bench set to failure.
Good News
http://www.powerlifting-ipf.com/News-Detail.63.0.html?&no_cache=1&tx_ttnews[tt_news]=550&tx_ttnews[backPid]=2&cHash=4af2c80037
Metal and APT are back in the good graces of the IPF (and therefore USAPL). We dont have to buy new wraps now!
Metal and APT are back in the good graces of the IPF (and therefore USAPL). We dont have to buy new wraps now!
Tuesday, February 9, 2010
GPP RE Pushing Cars
2/9/10
Official Car Push Competition Results
Courtesy Driver: Alex 160 (lbs)
Special thanks to Matt for letting us push his car, and Alex for being our F1 driver
Car: Nissan Altima 2.5s
Curb Weight (lbs) 3,193 Total 3,353
Circuit 1: ~300m total, 130m slight incline, 20m flat turn, 130m slight decline, 20m flat turn
Circuit 2: ~340m total, 130m slight incline, 50m flat turn, 130m slight decline, 30m flat turn
Circuit 1:
1 1:15 Best Lap
2 1:23
3 1:15 Best Lap
1 1:25
2 1:39
3 1:27
Previous Best (11/12/09): 1:19
Circuit 2:
1 1:44 Best Lap
2 2:03
3 1:50
1 1:52
2 1:48
3 2:07
1 1:57
2 1:56
3 1:56
1 1:54
Circuit 1:
Best Lap: Team 1, Team 3
Best Average: Team 1
Circuit 2:
Best Lap: Team 1
Best Average: Team 1
Winner: Team 1 (because I was on it)
GPP - Car Pushing
Used Matt's Nissan Altima (2007?)
Thanks to Matt for letting us use it, and thanks to Alex for steering.
Short Lap x 2
Long Lap x 4
Dizziness x 1 -PR
Ears ringing x 1 -PR
Nausea x 1 -PR
Thanks to Matt for letting us use it, and thanks to Alex for steering.
Short Lap x 2
Long Lap x 4
Dizziness x 1 -PR
Ears ringing x 1 -PR
Nausea x 1 -PR
2/09 Chest, Shoulders, Arms
Floor Press: 205x8, 3
BTN Smith: 120x6, 4
Seated BB Curl: 95x7, 4
BB Tricep Extension: 95x12, 7
I've learned that I need to keep some extension movements in my training in order to keep my triceps up to par. The big presses are nice, but don't give me that extra attention my triceps need to grow. My floor presses are rising steadily, which is a very good sign for my bench. My short term goal is to hit at least 225x6 on the floor presses by the end of the quarter.
Dave, how would you recommend working in deadlifting? My lower back can only take about 1 intensive session a week as of now (takes about 5 days for full recovery), and I will be pulling sumo. Should I do it once per month in place of squats just to keep the strength and form there?
BTN Smith: 120x6, 4
Seated BB Curl: 95x7, 4
BB Tricep Extension: 95x12, 7
I've learned that I need to keep some extension movements in my training in order to keep my triceps up to par. The big presses are nice, but don't give me that extra attention my triceps need to grow. My floor presses are rising steadily, which is a very good sign for my bench. My short term goal is to hit at least 225x6 on the floor presses by the end of the quarter.
Dave, how would you recommend working in deadlifting? My lower back can only take about 1 intensive session a week as of now (takes about 5 days for full recovery), and I will be pulling sumo. Should I do it once per month in place of squats just to keep the strength and form there?
Sqwuat
Squat:
405 x 2
415 x 2
425 x 2
435 x 2
Starting to feel better. Lower back is still not pleased, but the CNS is making an effort.
Box Squat:
This box had to be 12" + the foam pad. it was low.
275 x 8
295 x 8
315 x 8
Pause Squat:
315 x 3 @ 3 sec
335 x 3 @ 3 sec (1st was like 7 seconds...)
355 x 3 @ 3 sec
Finished with calves and abs. Decent workout today. I'm starting to feel my work capacity come back. The big goal is to get my CNS back in shape so I can actually squat big weights again.
405 x 2
415 x 2
425 x 2
435 x 2
Starting to feel better. Lower back is still not pleased, but the CNS is making an effort.
Box Squat:
This box had to be 12" + the foam pad. it was low.
275 x 8
295 x 8
315 x 8
Pause Squat:
315 x 3 @ 3 sec
335 x 3 @ 3 sec (1st was like 7 seconds...)
355 x 3 @ 3 sec
Finished with calves and abs. Decent workout today. I'm starting to feel my work capacity come back. The big goal is to get my CNS back in shape so I can actually squat big weights again.
Monday, February 8, 2010
02/08/10 Squat
Squats:
warmups
345 x 2 for 3 sets
355 x 2
Box Squats (build-a-box with 4, 100 plates and foam):
225 x 8
245 x 8
255 x 8
Pause Squats (3 second pause):
225 x 3
245 x 3
255 x 3
Calves and Abs
warmups
345 x 2 for 3 sets
355 x 2
Box Squats (build-a-box with 4, 100 plates and foam):
225 x 8
245 x 8
255 x 8
Pause Squats (3 second pause):
225 x 3
245 x 3
255 x 3
Calves and Abs
2/8 Back Training
HS Pullover: 250x9
HS Front Lat: 105/side x 8
Cable Row: 180x9
BB Shrug: 425x10
and some reverse curls to finish
HS Front Lat: 105/side x 8
Cable Row: 180x9
BB Shrug: 425x10
and some reverse curls to finish
LE Bench
Lesson Learned: Eating nothing but beer and chex mix + sleeping for 3 hours only to wake up and go immediately to the gym do not make for a productive workout.
Standing Press:
138 x 8
155 x 6, 6, 6
Bench:
went 3" in from my normal grip. Trying a closer grip raw for a few weeks to see how it feels.
225 x 7, 7, 6, 6
Finished with shoulder raises, cable flyes and dips.
Sort of a worthless workout. Trying to incorporate more volume on the offdays in hopes of actually building some chest muscle. go go bench!
Standing Press:
138 x 8
155 x 6, 6, 6
Bench:
went 3" in from my normal grip. Trying a closer grip raw for a few weeks to see how it feels.
225 x 7, 7, 6, 6
Finished with shoulder raises, cable flyes and dips.
Sort of a worthless workout. Trying to incorporate more volume on the offdays in hopes of actually building some chest muscle. go go bench!
Sunday, February 7, 2010
USAPL California State Powerlifting Championships 2/6/10
Raw Junior - age 20
80 kg weight class - weighed in at 75.5
(this is where I knew it wasn't going to be my day)
Squat
1st attempt: 236.75 - 3 whites
2nd attempt: 264.5 - 3 whites (surprisingly harder than expected)
3rd attempt: 287.5 - 3 red (may have been able to get it out if the spotter wasn't so quick to help, so I got an...)
Extra attempt: 287.5 - 3 red (smelling salt gave me a nice kick in the face, but could feel myself about to puke halfway up and the only thing that would've let me finish is getting that out)
Bench
1st attempt: 154.25 - 3 white
2nd attempt: 176.25 - 3 red (looking at my original plan right now and I guess I was wrong, I was going to do 170.75, not 176.25)
3rd attempt: 176.25 - 3 red
Deadlift
1st attempt: 369.25 - 3 white
2nd attempt: 396.75 - 3 red (HOW THE HELL DID I NOT BREAK THIS OFF THE GROUND)
3rd attempt: 402.25 - 3 red (this was a mistake right here, let my emotions get the better of me and went for something over 400 instead of sticking with my second attempt)
The only thing I did do right was make my 1st attempts all low enough I could do them half asleep. Should not have tried to cut weight, should not have gotten only 6 hours of sleep the night before, should not have tried to power myself entirely on sugar during the meet, and should not have forgotten my attempts sheet. Disappointed myself in so many ways this day. No 165, no PRs, no hair. Least I could do from this is learn though.
Congratulations to Greg, Vit, Luke, Scott, Trey, Dean, and Bryce for their amazing lifts. And thanks to Matt, Dave, Kyle, Terence, Misael, and Brent for their support.
Meet Results
2/6/10
USAPL California State Powerlifting Championships
RT3 (18-19) -- aged in at 19
75kg class -- weighed in at ~73kg
Squat
236.75 - 3 whites
264.5 - 3 whites
287.5 - 3 whites PR (didn't hit that last meet but did this time around, ya buddy! wasn't planning on going for this but I had some competition -- wasn't too hard of a lift at all)
Bench
192.75 - 3 whites
231.25 - 2 whites, 1 red (judge said one side of my butt came off the bench, so they were looking for it next attempt)
236.75 - 1 white, 2 reds (this went up even easier than 231.25, but, apparently my butt came off the bench, very slightly though -- I'll hit this easily next meet)
Deadlift
347 - 3 whites
380.25 - 3 whites (I hitched pretty badly on this one, but no reds, baby powder FTW)
385.75 - 3 whites (Didn't go up much because I wanted to total over 900, easier than 380.25)
Total
903.895275
@Vit: I totaled exactly the same as you did for your raw meet!
& Thanks to everyone helping out, including:
Kyle dealing with all the big numbers
Dave getting in my head
Brent spotting to failure
All other lifters for pushing me
2/7 Leg Training
Seated Calf Raise: 145x12
Squat: 275x9 PR
That was it, along with a 2 sets of abs at the end. I had absolutely zero energy left after those squats, and I needed to get back to my apartment to study.
Also, great job to everyone who lifted yesterday!
Squat: 275x9 PR
That was it, along with a 2 sets of abs at the end. I had absolutely zero energy left after those squats, and I needed to get back to my apartment to study.
Also, great job to everyone who lifted yesterday!
February 6th Meet Results
USAPL California State Powerlifting Championships
Junior division/82.5 kg weight class
Weight: 80.6 kg (177.6 lbs)
Squat
297.5 lbs -3 whites
325 lbs - 3 reds: right when I started descending I lost my balance and came back up slightly and they told me to rack it
330.5 lbs - 3 whites: didn't feel too bad, had at least 10 more pounds in me but I wanted to play it safe and not go up in weight too much
Bench
203.75 lbs - 3 whites: felt pretty easy
231.25 lbs - 3 reds: got it up maybe 6 inches off my chest and then it stopped
231.75 lbs - 3 reds: got it up to about the same spot as 2nd attempt but this time they let me struggle for a while which left me really tired before deadlifts
Deadlift
391.25 lbs - 3 whites: easy
424.25 lbs - 3 whites: (PR) came up fast off the ground but i struggled a little bit at lockout
440.75 lbs - 3 reds: got it up right above the knees and tried to grind it out but couldn't
Total: 958.5 lbs
Initially I was pissed off at the mistake I made on my 2nd squat attempt, but I guess shit like that happens especially considering that I've only squatted in the Hardcore suit 3 or 4 times before the meet.
As for picking my bench press numbers, I think that's where the real mistake was. My reasoning was this: to go for a 1000 lb total (which was my goal), after the 330 squat I needed a 230 bench and 440 deadlift, so I decided to try 230 on my 2nd attempt to give me 2 chances at it just in case I miss. This backfired though because I couldn't bench it on either attempts and on top of that, both attempts left me really burnt out for deadlifts.
What I should have done was go for 220 on my second bench attempt then 230 on my 3rd. This (most likely) would have given me a bigger total AND left me a little less tired for deadlifts. I just have to be smarter at the next meet (and stronger too, obviously).
Lessons learned:
1. It's not always smart to change my planned attempts because it could result in more failed attempts and ultimately a lower total.
2. If something goes wrong early in the meet during squats, I shouldn't have a "do or die" mentality of reaching a certain total and should instead just go for as big a total as I can with my planned numbers.
Considering my goal of totalling 1000, my performance was kind of disappointing but I still had a really great time at the meet, especially lifting with and cheering on the 6 other UCLA lifters.
Congrats to Luke, Scott, and Trey on all the records that they broke. Big thanks to Dave, Matt, and Kyle for handling and also to Bryce and his dad for taking a ton of videos for us (I think it must have been 60+ since we had 7 lifters and 9 lifts each)
Junior division/82.5 kg weight class
Weight: 80.6 kg (177.6 lbs)
Squat
297.5 lbs -3 whites
325 lbs - 3 reds: right when I started descending I lost my balance and came back up slightly and they told me to rack it
330.5 lbs - 3 whites: didn't feel too bad, had at least 10 more pounds in me but I wanted to play it safe and not go up in weight too much
Bench
203.75 lbs - 3 whites: felt pretty easy
231.25 lbs - 3 reds: got it up maybe 6 inches off my chest and then it stopped
231.75 lbs - 3 reds: got it up to about the same spot as 2nd attempt but this time they let me struggle for a while which left me really tired before deadlifts
Deadlift
391.25 lbs - 3 whites: easy
424.25 lbs - 3 whites: (PR) came up fast off the ground but i struggled a little bit at lockout
440.75 lbs - 3 reds: got it up right above the knees and tried to grind it out but couldn't
Total: 958.5 lbs
Initially I was pissed off at the mistake I made on my 2nd squat attempt, but I guess shit like that happens especially considering that I've only squatted in the Hardcore suit 3 or 4 times before the meet.
As for picking my bench press numbers, I think that's where the real mistake was. My reasoning was this: to go for a 1000 lb total (which was my goal), after the 330 squat I needed a 230 bench and 440 deadlift, so I decided to try 230 on my 2nd attempt to give me 2 chances at it just in case I miss. This backfired though because I couldn't bench it on either attempts and on top of that, both attempts left me really burnt out for deadlifts.
What I should have done was go for 220 on my second bench attempt then 230 on my 3rd. This (most likely) would have given me a bigger total AND left me a little less tired for deadlifts. I just have to be smarter at the next meet (and stronger too, obviously).
Lessons learned:
1. It's not always smart to change my planned attempts because it could result in more failed attempts and ultimately a lower total.
2. If something goes wrong early in the meet during squats, I shouldn't have a "do or die" mentality of reaching a certain total and should instead just go for as big a total as I can with my planned numbers.
Considering my goal of totalling 1000, my performance was kind of disappointing but I still had a really great time at the meet, especially lifting with and cheering on the 6 other UCLA lifters.
Congrats to Luke, Scott, and Trey on all the records that they broke. Big thanks to Dave, Matt, and Kyle for handling and also to Bryce and his dad for taking a ton of videos for us (I think it must have been 60+ since we had 7 lifters and 9 lifts each)
2-6-10 CA State Championships
Weigh in at 66.5 kg (146.6 lbs) Competed in 67.5 kg (148.8 lbs) Raw Teen 18-19
Squat
Opener 110 kg (242.5 lbs) 3 whites
Second 122.5 kg (270 lbs) 3 whites, PR heavy but easy
Third 130 kg (286.6 lbs) 2 whites 1 red, PR grinder felt like my absolute max for now. It was great to hit a big PR in squat after not being able to squat because of my shoulder for the past few weeks. 1.95 x body weight
Bench
Opener 85 kg (187.4 lbs) 3 whites
Second 92.5 kg (204 lbs) 3 whites, a weight I can consistently hit
Third 95 kg (209.5 lbs) 3 whites, opted not to go heavier because I wanted a better total. This is very near my max, but I had a little more in me. It went up slow. PR for bench with full commands. 1.43 x body weight
Deadlift
Opener 145 kg (319.7 lbs) 3 whites
Second 155 kg (341.7 lbs) 3 whites, shaky going up
Third 160 kg (352.7 lbs) 3 whites, PR, used smelling salt before this lift and got it easy, felt like I could have hit at least another 10 pounds heavier, but I wasn't feeling it after my second attempt. Good to hit a 10 pound PR at a weight I've failed to even break off the ground before. 2.41 x body weight
Total 385 kg (848.8 lbs) 5.79 x body weight
Overall this was a great meet for me. It was my first one and I think I will compete again next November if not sooner. I want to get stronger in all my lifts before I compete again. I went 9 for 9 on all my lifts which was great. I don't feel like I didn't push myself I chose the perfect weights for my attempts. I should be able to PR in the deadlift soon, I know I have more strength in me. I guess I won my division (RT3 67.5 kg) and got a state record on every lift, go me. It was great competing with UCLA powerlifting, good job everyone who competed and helped out.
Saturday, February 6, 2010
2.6.10--Meet and Meat Writeup
Weigh in
76 kg (167.2)
Competed as a RT3 (18-19 years old), 181 weight class
Squat
85 kg (187.25)--3 whites
97.5 kg (214.75)--2 whites, 1 red (she said I was borderline on depth)
107.5 kg (236.75)--PR 3 whites
Bench Press
70 kg (154.25)--3 whites
75 kg (165.25)--3 whites
80 kg (176.25)--3 reds (I didn't keep things tight and couldn't get it off the chest)
Deadlift
120 kg (264.5)--3 whites
137.5 kg (303)--3 whites
147.5kg (325)--PR 3 whites (I made it look easy...and then let out an epic roar)
Total 330 kg (727)
Overall, the meet was an awesome experience. I am really glad I participated in the meet and am looking forward to building upon this experience to get to some new maxes in the near future.
Manna
I ate a lot. Darvin challenged my meat eating abilities, which led to a weigh off...
Post Manna weight: 172.4 pounds (5.2 more than AM weigh-in)
Post Manna, post shit weight: 171.2
Post Manna, post second shit weight: 168.6
76 kg (167.2)
Competed as a RT3 (18-19 years old), 181 weight class
Squat
85 kg (187.25)--3 whites
97.5 kg (214.75)--2 whites, 1 red (she said I was borderline on depth)
107.5 kg (236.75)--PR 3 whites
Bench Press
70 kg (154.25)--3 whites
75 kg (165.25)--3 whites
80 kg (176.25)--3 reds (I didn't keep things tight and couldn't get it off the chest)
Deadlift
120 kg (264.5)--3 whites
137.5 kg (303)--3 whites
147.5kg (325)--PR 3 whites (I made it look easy...and then let out an epic roar)
Total 330 kg (727)
Overall, the meet was an awesome experience. I am really glad I participated in the meet and am looking forward to building upon this experience to get to some new maxes in the near future.
Manna
I ate a lot. Darvin challenged my meat eating abilities, which led to a weigh off...
Post Manna weight: 172.4 pounds (5.2 more than AM weigh-in)
Post Manna, post shit weight: 171.2
Post Manna, post second shit weight: 168.6
Friday, February 5, 2010
02/04/10 Deadlift
Deadlift:
419 x 2 for 4 sets
Deadlift off Blocks (conventional):
409 x 5
409 x 5
430 x 5
all were tiring but I was moving the weight pretty fast, it felt good
GMOP:
225 x 8
245 x 8
245 x 8
kept it a little lighter but worked on my form, i think i am now getting the full benefit out of these
419 x 2 for 4 sets
Deadlift off Blocks (conventional):
409 x 5
409 x 5
430 x 5
all were tiring but I was moving the weight pretty fast, it felt good
GMOP:
225 x 8
245 x 8
245 x 8
kept it a little lighter but worked on my form, i think i am now getting the full benefit out of these
Thursday, February 4, 2010
Deadlift
Deadlift:
Raw feels different...
509 x 2
531 x 2
551 x 2
571 x 2
All of them felt do-able, but the CNS is still feeling beat up. Each set makes the next one possible, but none of them were as easy as before the meet.
Deadlift off blocks:
Conventional style.
419? x 5
419? x 5 (muchhh easier)
441? x 5
First rep was rough. I suck at pulling conventional when I'm not used to.
GMoP:
275 x 8
315 x 8
365 x 8, 8
All felt pretty easy. I am really liking these for my hamstrings. Last week's sets left me sore for 4-5 days.
Raw feels different...
509 x 2
531 x 2
551 x 2
571 x 2
All of them felt do-able, but the CNS is still feeling beat up. Each set makes the next one possible, but none of them were as easy as before the meet.
Deadlift off blocks:
Conventional style.
419? x 5
419? x 5 (muchhh easier)
441? x 5
First rep was rough. I suck at pulling conventional when I'm not used to.
GMoP:
275 x 8
315 x 8
365 x 8, 8
All felt pretty easy. I am really liking these for my hamstrings. Last week's sets left me sore for 4-5 days.
New PRs
Snatch 115
Clean and Jerk 135
Total 250 @ 94kg (my actual weight was about 193, or 88kg)
Scared the shit out of the Men's Soccer team when I screamed coming up from the snatch.
I decided that since I'm too lazy to post my actual workouts I'll just be like Brent and post my PRs. I'm still here though!
Clean and Jerk 135
Total 250 @ 94kg (my actual weight was about 193, or 88kg)
Scared the shit out of the Men's Soccer team when I screamed coming up from the snatch.
I decided that since I'm too lazy to post my actual workouts I'll just be like Brent and post my PRs. I'm still here though!
Wednesday, February 3, 2010
02/03/10 Bench
Testing out how injured my forearm still is...
Bench (long pauses):
warmups
245 x 2 for 4 sets
These were a bit harder than I would have liked, and I have 3 personal problems as to why that was. Legs still tired from mondays squatting = no leg drive, back still tired from yesterdays work = not as much explosion off the chest, haven't done heavy raw work in about a month. I think I have exhausted my excuses. All that being said, not an awful effort.
185 x 8
205 x 8
Close-grip Bench:
225 x 4+1 w/ help
225 x 4+1 w/ help
stopped here arm started really bothering me
Tricep Machine
By the end my tendonitis was at a mid-range of pain, annoying yet tolerable, and my forearm had a dull pain but not the throbbing/shooting pains as before. Either way, moral of the story...I did some ME ibuprofen popping following the workout.
Bench (long pauses):
warmups
245 x 2 for 4 sets
These were a bit harder than I would have liked, and I have 3 personal problems as to why that was. Legs still tired from mondays squatting = no leg drive, back still tired from yesterdays work = not as much explosion off the chest, haven't done heavy raw work in about a month. I think I have exhausted my excuses. All that being said, not an awful effort.
185 x 8
205 x 8
Close-grip Bench:
225 x 4+1 w/ help
225 x 4+1 w/ help
stopped here arm started really bothering me
Tricep Machine
By the end my tendonitis was at a mid-range of pain, annoying yet tolerable, and my forearm had a dull pain but not the throbbing/shooting pains as before. Either way, moral of the story...I did some ME ibuprofen popping following the workout.
02/02/10 Upper Back
Barbell Rows:
135 x 10
185 x 8
225 x 5
245 x 3
165 x 20
Banded Shrugs (on Shrug Machine):
weights and bands for sets...as ambiguous as it seems
Neutral Close-Grip Pull-ups:
12 x BW
10 x BW
8 x BW
4 x BW
Preacher Curls:
low weight x not enough reps x not enough sets
135 x 10
185 x 8
225 x 5
245 x 3
165 x 20
Banded Shrugs (on Shrug Machine):
weights and bands for sets...as ambiguous as it seems
Neutral Close-Grip Pull-ups:
12 x BW
10 x BW
8 x BW
4 x BW
Preacher Curls:
low weight x not enough reps x not enough sets
ME (minimum effort) Lifting
2 and a half days until the meet.
Squat
95 x 4
135 x 4, 4
Bench
95 x 5, 5
Deadlift
111 x 6, 6
Realized how pointless it was to be at the gym after about 1 set. Luckily I was only in there for 15 minutes.
Squat
95 x 4
135 x 4, 4
Bench
95 x 5, 5
Deadlift
111 x 6, 6
Realized how pointless it was to be at the gym after about 1 set. Luckily I was only in there for 15 minutes.
Bench
Bench:
All with spotter-counted pauses.
275 x 2
285 x 2
295 x 1 + 1 fail (ughhh)
275 x 2
225 x 8, 8
Still not 100% from the meet, sadly
Close-grip Bench:
also paused
205 x 7 + 1 fail
185 x 8
195 x 8
Skull Crushers:
80 x 12
130 x 8
150 x 5
110 x 8
Right arm started hurting, so I stopped
Finished with some tricep machine
All with spotter-counted pauses.
275 x 2
285 x 2
295 x 1 + 1 fail (ughhh)
275 x 2
225 x 8, 8
Still not 100% from the meet, sadly
Close-grip Bench:
also paused
205 x 7 + 1 fail
185 x 8
195 x 8
Skull Crushers:
80 x 12
130 x 8
150 x 5
110 x 8
Right arm started hurting, so I stopped
Finished with some tricep machine
2/3 Training
Floor Press: 200x8 PR
BTN Smith: 115x8 PR, 95x13 PR
Dips: 223+45x10 PR?
and some sets on the lateral raise machine for shits and giggles.
BTN Smith: 115x8 PR, 95x13 PR
Dips: 223+45x10 PR?
and some sets on the lateral raise machine for shits and giggles.
Uperr Back
Bent-over rows:
185 x 8
225 x 6
245 x 4
275 x 4
185 x 23-30 (depending on who counted)
Banded Shrugs:
4 sets of something with the greens, or greens + purples. Need straps on these next time, as the machines grip keeps rotating off, which makes it impossible to hold.
Close-grip pull ups:
4 sets
15, 12, 10, 10
Finished with preacher curls.
185 x 8
225 x 6
245 x 4
275 x 4
185 x 23-30 (depending on who counted)
Banded Shrugs:
4 sets of something with the greens, or greens + purples. Need straps on these next time, as the machines grip keeps rotating off, which makes it impossible to hold.
Close-grip pull ups:
4 sets
15, 12, 10, 10
Finished with preacher curls.
Tuesday, February 2, 2010
2/2 Training
Seated Calf: 145x10
Squat: 265x10 PR
V-Squat: 240x20
SLDL: 200x15
Moar Pr's in the Squat. Hopefully I can get to repping 315 by the end of the quarter. Also, the leg curls were irritating my left knee, so I went with the stiff-legs today.
Squat: 265x10 PR
V-Squat: 240x20
SLDL: 200x15
Moar Pr's in the Squat. Hopefully I can get to repping 315 by the end of the quarter. Also, the leg curls were irritating my left knee, so I went with the stiff-legs today.
02/01/10 Squat
After about a week and a half off to let my forearm heal, I started pushing it a bit. After talking with the OT we determined that the pain originates from when I bend my wrist towards the top of my forearm. With this info, I adjusted the position of my hands for my squat - I moved them further out with allowed me the flexibility to rotate my hand on the bar so that I wasn't bending my wrist upwards, but rather more downwards. This worked well.
Squat:
335 x 2
345 x 2
345 x 2
345 x 2
345 x 2
Box Squat (low box, off foam):
275 x 4
275 x 4
295 x 4
295 x 4
Lunges:
135 x 6 for 3 sets
Calves and Abs
Squat:
335 x 2
345 x 2
345 x 2
345 x 2
345 x 2
Box Squat (low box, off foam):
275 x 4
275 x 4
295 x 4
295 x 4
Lunges:
135 x 6 for 3 sets
Calves and Abs
Monday, February 1, 2010
Squat: Giving it the business
Still feeling the post-meet fatigue. The good-mornings off pins + 2 hours of soccer last week didn't help either, haha.
Squat:
405 x 2, 5 sets
Started of slow, picked up speed each set
Box Squat:
Low box + foam pad
275 x 4
315 x 4
335 x 4, 4
Lunges:
135 x 8
185 x 6
225 x 6
Finished with calf machine and hanging leg raises. Total workout was ~90 minutes, which was a nice clip for the group of us.
Squat:
405 x 2, 5 sets
Started of slow, picked up speed each set
Box Squat:
Low box + foam pad
275 x 4
315 x 4
335 x 4, 4
Lunges:
135 x 8
185 x 6
225 x 6
Finished with calf machine and hanging leg raises. Total workout was ~90 minutes, which was a nice clip for the group of us.
Sunday, January 31, 2010
Deadlifts
1/31/10
Deadlifts
353 x 1 (recovering back to normal strength after reading form/technique tips online)
Banded Hyper-Extensions
Abs
1/31 Training
HS Pullover: 230x10 PR
Pull-up: BWx9
BB Shrug: 365x10
Seated BB Curl: 90x8 PR
I think this exercise arrangement is the best one that I have tried in this rotation. Pretty much every part of my back was worked, and with minimal lower back stress so I can keep squatting every week. My weight has not gone up since the last weigh-in, so I need to eat a bit more.
Pull-up: BWx9
BB Shrug: 365x10
Seated BB Curl: 90x8 PR
I think this exercise arrangement is the best one that I have tried in this rotation. Pretty much every part of my back was worked, and with minimal lower back stress so I can keep squatting every week. My weight has not gone up since the last weigh-in, so I need to eat a bit more.
Saturday, January 30, 2010
1.30.10--Sicklift Day
GMOP
45x5
95x5
135x5
155x3
185x1
205x1x2
Hyper Extensions
BWx75
Felt like I was going to throw up, so I had to leave.
Shower
epic fail...threw up in the shower. Don't worry Luke, I cleaned it up.
I've been taking both airborne and Multi-System Nighttime cold/flu relief so I can be healthy sooner rather than later. I have two midterms this week (Thurs and Friday), and the meet on Saturday, so hopefully this is just a 24 hour (fashion) bug.
45x5
95x5
135x5
155x3
185x1
205x1x2
Hyper Extensions
BWx75
Felt like I was going to throw up, so I had to leave.
Shower
epic fail...threw up in the shower. Don't worry Luke, I cleaned it up.
I've been taking both airborne and Multi-System Nighttime cold/flu relief so I can be healthy sooner rather than later. I have two midterms this week (Thurs and Friday), and the meet on Saturday, so hopefully this is just a 24 hour (fashion) bug.
Bench Assistance
Last pre-meet training session
Standing press
105 x 5
115 x 5, 5, 4
Flat dumbbell press
60s x 10, 8, 9
Skull crushers
80 x 4
70 x 8, 6, 6+1fail
Pullups
BW x 12, 12, 10
Came back and ate, but my roommate just bought a new pullup bar and wanted to see if I could do 20:
BW x 20 (neutral grip)
Standing press
105 x 5
115 x 5, 5, 4
Flat dumbbell press
60s x 10, 8, 9
Skull crushers
80 x 4
70 x 8, 6, 6+1fail
Pullups
BW x 12, 12, 10
Came back and ate, but my roommate just bought a new pullup bar and wanted to see if I could do 20:
BW x 20 (neutral grip)
1/30 Training
Floor Press: 195x8 PR
BTN Smith: 110x8 PR, 85x11 PR
Bench Ext.: 95x9
A good lifting session. Took 30 minutes from start to finish, and was quite productive. I will be doing mostly floor pressing from here on out, because that is almost exactly where my sticking point in the bench press is located.
Post-workout Meal: BEEF!
BTN Smith: 110x8 PR, 85x11 PR
Bench Ext.: 95x9
A good lifting session. Took 30 minutes from start to finish, and was quite productive. I will be doing mostly floor pressing from here on out, because that is almost exactly where my sticking point in the bench press is located.
Post-workout Meal: BEEF!
Friday, January 29, 2010
Short Squat
Squat
235 x 1 x 2
265 x 1
185 x 10
No bands so I just did a lighter set of 10 to reinforce form and had Kyle check me. 265 felt a little harder than expected, but I'm just going to attribute that to late night g-mopping.
abs
235 x 1 x 2
265 x 1
185 x 10
No bands so I just did a lighter set of 10 to reinforce form and had Kyle check me. 265 felt a little harder than expected, but I'm just going to attribute that to late night g-mopping.
abs
1/29 Training
Seated Calf: 135x12
Leg Curl: 170x9
Squat: 255x10 PR
V-squat: 230x20
An awesome lifting session today. My legs seem to be responding quite well to the higher rep ranges that I've been using as of late.
Leg Curl: 170x9
Squat: 255x10 PR
V-squat: 230x20
An awesome lifting session today. My legs seem to be responding quite well to the higher rep ranges that I've been using as of late.
1.28.10--Bench Assistance
My 3 Wolves Moon t-shirt came in today. This assures me of PRs in the future.
Standing Press
45x10
65x5
85x3
95x1x3
Bench (varying grips)
warmups
95x5
135x3x2 (wide grip)
135x3 (medium grip)
135x3 (close grip)
Dips
4 sets
Basketball
Do we have a meeting time set for Saturday? As long as I am out of the gym by 4, I am good, but would prefer meeting closer to 2 rather than noon.
Standing Press
45x10
65x5
85x3
95x1x3
Bench (varying grips)
warmups
95x5
135x3x2 (wide grip)
135x3 (medium grip)
135x3 (close grip)
Dips
4 sets
Basketball
Do we have a meeting time set for Saturday? As long as I am out of the gym by 4, I am good, but would prefer meeting closer to 2 rather than noon.
Thursday, January 28, 2010
G-MOOOOOOOOPPPPPSSSS
GMOP
175 x 5185 x 3
205 x 1
215 x 1
Cleans
131 x 3
141 x 3 x 2
Hyperextensions
35 x 20 x 4
abs and obliques
Deadlift
Good mornings off pins
185 x 3
195 x 3
205 x 1
225 x 1
225 x 4ish (shitty reps)
-form needs lots of work
Speed Pulls (w/ quadded minis)
134 x 5 sets of 3
Banded back raises (blue band) supersetted with banded pull throughs (green band)
4 sets of 10 on each
Banded GHR abs (purple band)
4 sets
185 x 3
195 x 3
205 x 1
225 x 1
225 x 4ish (shitty reps)
-form needs lots of work
Speed Pulls (w/ quadded minis)
134 x 5 sets of 3
Banded back raises (blue band) supersetted with banded pull throughs (green band)
4 sets of 10 on each
Banded GHR abs (purple band)
4 sets
Bench
1/28/10
Military Press
95 x 5 x 5
Band-Resisted Bench
115 x 2 x 6
Skull Crushers
70 x 8
80 x 6 x 3
Abs
Wednesday, January 27, 2010
1-27-10 Heavy Bench
Bench with full commands
warmups 45x10 95x8 135x5 165x2
185x1x2
205x1
I will open at 85kg (187) and go to 92.5kg(204) for second attempt. 205 felt fine and goes up consistently with full commands. I will try to hit either 95kg(209) or 97.5kg(215) for my third attempt.
Foam Roller Press
205x3
215x3
225x2+fail PR
Incline Bench
155x5 didn't touch on 2 reps
145x5x2
Cable Flyes
60x10
70x8x3
Bench
Weighed in at 181 after lifting so I should be okay for the meet. Nowadays I'm probably around 178 in the morning.
Bench (w/ F6 shirt and full commands)
205 x 1, 1 -first one came up a little uneven but second one was better
220 x 1 -paused slightly at lockout but i don't think it dipped down at all
Foam roller presses (w/ F6)
225 x 3, 3
245 x 1+1fail
Incline press
135 x 5
145 x 5
155 x 5
Cable flyes
60 x 10
70 x 7
60 x 8, 8
Bench (w/ F6 shirt and full commands)
205 x 1, 1 -first one came up a little uneven but second one was better
220 x 1 -paused slightly at lockout but i don't think it dipped down at all
Foam roller presses (w/ F6)
225 x 3, 3
245 x 1+1fail
Incline press
135 x 5
145 x 5
155 x 5
Cable flyes
60 x 10
70 x 7
60 x 8, 8
1.27.10--Upper Back
Had to get out quickly so I could finish my homework before last minute sorority dance...I'm sure there will be a Scott story tomorrow to report on this.
Close Grip Lat Pulls
110x10
130x8
140x8x2
Chest Supported Rows
10x10
25x10
45x10
70x8x3
Band Pull Aparts
purplesx10x3
Strength and Honor (Pinwheel) DB Curls
20sx10x3
Made it out in 45 mins...PR
Close Grip Lat Pulls
110x10
130x8
140x8x2
Chest Supported Rows
10x10
25x10
45x10
70x8x3
Band Pull Aparts
purplesx10x3
Strength and Honor (Pinwheel) DB Curls
20sx10x3
Made it out in 45 mins...PR
Upper back
Missed yesterday and going to miss the rest of the week because of midterms, but I keep accidentally running into Kyle during my make ups so it works out.
Close-grip lat pull down
180 x 8200 x 6 x 3
T-bar row
75kg x 6
~80kg x 6
90kg x 8 x 2
Seated BB curl
50 x 8
70 x 6
70 x 5
70 x 4
One-arm rear delt raises
35 x 8 x 3
1/27 Training
HS Pullover: 230x9
WG Lat Pulldown: 230x8 PR
T-bar Row: 175x9, 6
Seated BB Curl: 90x5
Trying to use good form and really focus on working the muscles instead of just slinging around the weights - especially on the T-bars. The pre-exhaust with the pullovers was actually very nice, and I felt like I hit my lats really well today. Also, the weight on the T-bars was the weight on the bar (not including the bar itself).
WG Lat Pulldown: 230x8 PR
T-bar Row: 175x9, 6
Seated BB Curl: 90x5
Trying to use good form and really focus on working the muscles instead of just slinging around the weights - especially on the T-bars. The pre-exhaust with the pullovers was actually very nice, and I felt like I hit my lats really well today. Also, the weight on the T-bars was the weight on the bar (not including the bar itself).
Squat
1/27/10
Squats
warm-ups 45 x 8, 95 x 5, 135 x 3, 165 x 3, 185 x 2, 205 x 1
235 x 1
265 x 1
Band-Lightened Squats
265 x 2, 2
285 x 4
Box-Jumps, Abs
Tuesday, January 26, 2010
1.26.10--Squat
Squat
warmups
95x5
135x3
165
175 (opener)
210 (2nd attempt)
Both felt really good.
Band Lightened Squats (purples)
175x2x2
210
Also easy.
Box (Stair) Jumps
a lot... made high stair twice
Abs
Weighted planks (25, 45, 55)
warmups
95x5
135x3
165
175 (opener)
210 (2nd attempt)
Both felt really good.
Band Lightened Squats (purples)
175x2x2
210
Also easy.
Box (Stair) Jumps
a lot... made high stair twice
Abs
Weighted planks (25, 45, 55)
1-26-10 Upper Back
Close Grip Lat Pulldown
170x8
190x6
210x5
220x5 PR
Chest Supported Row
90x6
115x6x3
Purple Band Pull Aparts x 10 x 4 sets
Incline Curls
30's x 8 each arm
35's x 6 each arm x 2 sets
40's x 4 each arm
40's x 3 right, 2 left
Upper Back
Close grip pulldowns
220 x 8
240 x 7
250 x 5, 5
Chest supported rows
115 x 8
125 x 7, 8
135 x 6
Band pull aparts
4 sets w/ purple band
Incline curls
30s x 8
35s x 7, 5, 5
220 x 8
240 x 7
250 x 5, 5
Chest supported rows
115 x 8
125 x 7, 8
135 x 6
Band pull aparts
4 sets w/ purple band
Incline curls
30s x 8
35s x 7, 5, 5
1/26 Training
Incline Bench: 165x7
BTN Smith: 105x8 PR, 85x9
Tricep Extension: 90x10
BW: 223
I'm going a little stir-crazy with all of these midterms, so I felt the need to go to the gym today. This took 30 minutes.
BTN Smith: 105x8 PR, 85x9
Tricep Extension: 90x10
BW: 223
I'm going a little stir-crazy with all of these midterms, so I felt the need to go to the gym today. This took 30 minutes.
Monday, January 25, 2010
1.25.10--Heavy Bench
Bench Press
warmups
95x5
135x3
155x1x2 (easy... originally planning on it being my opener, maybe I should go a little lighter. Thoughts?)
170xf (this was going to be my second attempt, but I failed, despite hitting it pretty easily last week. I got it off the chest, but it came up unevenly and I was fucked)
165x1 (got it up, but it was ugly, especially the rack)
Rest should fix all these problems
3 Board Press
185x2
165x3x2
Incline Bench
105x5
115x5
135x5 with Dean assists on all of them
Shoulder Accessories-YTL/Koala Raises
warmups
95x5
135x3
155x1x2 (easy... originally planning on it being my opener, maybe I should go a little lighter. Thoughts?)
170xf (this was going to be my second attempt, but I failed, despite hitting it pretty easily last week. I got it off the chest, but it came up unevenly and I was fucked)
165x1 (got it up, but it was ugly, especially the rack)
Rest should fix all these problems
3 Board Press
185x2
165x3x2
Incline Bench
105x5
115x5
135x5 with Dean assists on all of them
Shoulder Accessories-YTL/Koala Raises
1-25-10 Squat
Squat
245x1
265x1 PR new max felt pretty easy and my shoulder didn't bother me, maybe because I took ibuprofen before the workout. I think I will open at 237-243 and have a second attempt of 265-270.
BLS single purples from top, didn't feel like they took off much
295?x2
315x2
345x2
Box Jumps on second stair by rock wall
4 or 5 sets of 10-15 at about 36"
Rainbow Dragonfly Ponies 5x2
Squat
Squat (w/ Inzer Hardcore and knee wraps)
305 x 1
335 x 1 -this was really slow and I was planning to do this as my 2nd attempt but will have to lower the weight by maybe 10 pounds
Band lightened squat (purples) -straps down
345 x 2
355 x 2, 2
Finished with Box Jumps near the raquetball courts and Rainbow Dragonfly Ponies (attempts) and GHR abs
305 x 1
335 x 1 -this was really slow and I was planning to do this as my 2nd attempt but will have to lower the weight by maybe 10 pounds
Band lightened squat (purples) -straps down
345 x 2
355 x 2, 2
Finished with Box Jumps near the raquetball courts and Rainbow Dragonfly Ponies (attempts) and GHR abs
Bonch
Bench
155 x 1
155 x 1
170 x 1
175 x 1 (PR)
I think I figured it out. I wasn't staying tight and using my legs at the bottom while waiting for the press call before, because that 170 was fine today.
Board press
185 x 3 x 2
195 x 3
Incline bench
125 x 5
135 x 5
155 x 3+2 Dean
Went a little bit overboard but 135 just felt so easy
Was going to do lateral raises but my left shoulder kind of hurt so I just did YTL raises with light weight
Bench
1/25/10
Bench
warm-up's 45 x 10, 95 x 6, 135 x 6, 165 x 3
185 x 1, 1
225 x 1
235 x 1
opener - 195
2nd - 235
3 Board
225 x 3 x 3
Incline Bench, Banded Pushups
1/25 Training (B2)
Alt. DB Curl: 40x9/9 PR
Seated Calf Raise: 135x10
Leg Curl: 170x8
Squat: 245x10 PR
Bodyweight: 222 PR
Today was a good day for training. Felt tired and lethargic going into it, but I set a few good PR's - especially on the squats and bodyweight. I also purchased some lactase pills at Ralph's today, so that means protein will be going to 500+ grams per day, and calories approaching 6000. ME Eating.
Also, I will be adding an extra set per body part to my "A" days, as I feel that those body parts recover much faster than my legs, and can therefore take more abuse.
Seated Calf Raise: 135x10
Leg Curl: 170x8
Squat: 245x10 PR
Bodyweight: 222 PR
Today was a good day for training. Felt tired and lethargic going into it, but I set a few good PR's - especially on the squats and bodyweight. I also purchased some lactase pills at Ralph's today, so that means protein will be going to 500+ grams per day, and calories approaching 6000. ME Eating.
Also, I will be adding an extra set per body part to my "A" days, as I feel that those body parts recover much faster than my legs, and can therefore take more abuse.
Saturday, January 23, 2010
1.22.10--Upper Back Assistance
After the UCLA-Wazzu game, I headed to the gym with Luke to do the upper back assistance I was supposed to do on Thursday or Friday.
Pullups
BWx.75 soooooo close, couldn't lock out.
Assisted Pullups
BW-50x8
BW-50x6
BW-50x5
DB Rows
30 (each arm)x10
45 (each arm)x10
Lat Pulls
130x6x2
Pullups
BWx.75 soooooo close, couldn't lock out.
Assisted Pullups
BW-50x8
BW-50x6
BW-50x5
DB Rows
30 (each arm)x10
45 (each arm)x10
Lat Pulls
130x6x2
1-23-10 Bench Assistance
Standing Press
95x5
105x3
115x3
Dumbbell Bench
55's x 10
65's x 9
75's x 6
Dumbbell Rows, Lat Pulldowns
My bench is retarded
Bench
135 x 3
145 x 2
155 x 1
165 x 1
Easy, but unpaused. Probably just going to open with 155, which was easy paused.
Pin press
145 x 3
155 x 3
165 x 3 x 2
Incline DB bench
50 x 6
55 x 6
60 x 6
Was going do do another set at 65 but my left shoulder started acting up so I stopped benching there. I think it was because I didn't have a spotter for pin presses, so I ended up racking and unracking myself. Shoulder was also the reason I didn't do upper back assistance today.
Machine flyes
Friday, January 22, 2010
1.22.10--Deadlift
Meeting with RD re: Hurricane Scott
10 hours of community service with RAs
1 page personal apology letter to all people affected by incident
5 page paper reflecting on my experiences and how this will impact my future
Remake posters for each room
Housing probation--another violation of rules will result in me being kicked out.
All of these requirements must be completed by Feb. 5 or I get a hold placed on me and may get kicked out.
FAIL
Deadlift
111x5
215x3
250
285
300
315 PR NEW MAX!
I didn't want to go for more, because right now I am pumped and thinking confidently for the meet. I feared that failure would psychologically fuck me over, so I didn't attempt more.
I did make some changes that really helped me. 1) I didn't shoot myself in the foot by coming in with personal problems (such as being drunk from the night before) 2) I chalked up nice and good, and the platform had a good tackiness to it, assuring no grip issues 3) Matt pointed out my stance was way too wide given my shit flexibility, which killed my leg drive. Correcting this gave me the ability to get it off the ground quickly, and I've never really had a lockout problem.
Band-resisted Deadlift (purples)
155x5
215x3x3 with full commands
GMOP
warmups
135x5
145x5
185x3
205x3
Banded Hamstring Curls
35 total
Abs in room
10 hours of community service with RAs
1 page personal apology letter to all people affected by incident
5 page paper reflecting on my experiences and how this will impact my future
Remake posters for each room
Housing probation--another violation of rules will result in me being kicked out.
All of these requirements must be completed by Feb. 5 or I get a hold placed on me and may get kicked out.
FAIL
Deadlift
111x5
215x3
250
285
300
315 PR NEW MAX!
I didn't want to go for more, because right now I am pumped and thinking confidently for the meet. I feared that failure would psychologically fuck me over, so I didn't attempt more.
I did make some changes that really helped me. 1) I didn't shoot myself in the foot by coming in with personal problems (such as being drunk from the night before) 2) I chalked up nice and good, and the platform had a good tackiness to it, assuring no grip issues 3) Matt pointed out my stance was way too wide given my shit flexibility, which killed my leg drive. Correcting this gave me the ability to get it off the ground quickly, and I've never really had a lockout problem.
Band-resisted Deadlift (purples)
155x5
215x3x3 with full commands
GMOP
warmups
135x5
145x5
185x3
205x3
Banded Hamstring Curls
35 total
Abs in room
Deadlifting
Deadlift
384 x 1 (PR)
The PR stands for "pretty reasonable." Props to Kyle for both the belt and chalk.
Tried to use Kyle's bands; attempted octuple purples with hilarious results, so I just did
High pulls
151 x 3 x 3
Good mornings
135 x 5
155 x 5
185 x 3 x 2
Honestly, while they felt almost too easy, I got the best stretch with 135 and 155 so I might keep at that weight next time
Hamstring curls, abs superset
1-22-10 Deadlift
Deadlift with wooden center belt which was too loose and offered little
293x2
333x1
353xfail couldn't get it off ground
Stiff legged deadlift
202x8x3
Hamstring Curls supersetted with Weighted Hyperextensions 35 pound plate and then I had to go to class.
1/22 Training (A2)
Went in early today and trained with Darvin (he needed a belt). I think I slept wrong on my left shoulder last night, b/c it hurt a little and felt weak.
Bench: 195x9
BTN Smith: 105x7 PR
Floor Extension: 95x12
WG Lat Pulldown: 230x7 PR
BB Row: 180x10
A good session for one that started with shoulder pain. It held me back on the bench and extensions a little bit, but I matched PR's on both of them and will just smash them next time. The lat pulldowns are a PR, especially b/c I used really slow negatives on all of the reps. I am also assuming that the smith bar weighs ~15lbs.
FitExpo tomorrow, and Squats on Monday.
Bench: 195x9
BTN Smith: 105x7 PR
Floor Extension: 95x12
WG Lat Pulldown: 230x7 PR
BB Row: 180x10
A good session for one that started with shoulder pain. It held me back on the bench and extensions a little bit, but I matched PR's on both of them and will just smash them next time. The lat pulldowns are a PR, especially b/c I used really slow negatives on all of the reps. I am also assuming that the smith bar weighs ~15lbs.
FitExpo tomorrow, and Squats on Monday.
Thursday, January 21, 2010
Deadlift
Deadlift (w/ Inzer Hardcore suit)
419 x fast off the ground but failed at the very top and couldn't lock it out...this left me pissed off and mentally not there for the rest of the workout
Band resisted deadlifts
one green + 111 x 3, 3
two green + 111 x failed at the top
GMOP
185 x 5 -form was not good so I dropped the weight down
155 x 5, 5
185 x 3
Standing abs
100 x 4 x 10
De Bench
Standing press
95 x 5
105 x 3
125 x 1
135 x not this week x 2
Band-resisted bench (quadded minis)
65 x 3 x 2
75 x 3 x 2
85 x 3 x 2
95 x 3 x 2
Triceps
Lady Gaga songs
0 x 0 ((reverse) PR?)
1.21.10--Speed Bench
UCLA v. Washington
Holy shit what a game! If you didn't see this, find a replay somewhere to watch me in the front row get on television like 10 times and then storm the court and make it all the way to the center. Yeah we won in epic fashion. PR
Rehydration for 10 minutes
Bench Press (varying grips)
warmups
95x5
135x3x2 (wide grip)
135x3x2 (medium grip)
135x3x2 (close grip)
135x3x2 (closer grip)
I was surprisingly quick with these weights, which is good.
Standing Press
45x5
65x5
75x3
85x1
95x1
Tricep Pulldowns
70x10
100x10x3
Holy shit what a game! If you didn't see this, find a replay somewhere to watch me in the front row get on television like 10 times and then storm the court and make it all the way to the center. Yeah we won in epic fashion. PR
Rehydration for 10 minutes
Bench Press (varying grips)
warmups
95x5
135x3x2 (wide grip)
135x3x2 (medium grip)
135x3x2 (close grip)
135x3x2 (closer grip)
I was surprisingly quick with these weights, which is good.
Standing Press
45x5
65x5
75x3
85x1
95x1
Tricep Pulldowns
70x10
100x10x3
1/20 Training
The White Devil returns to the training log.
I have been training 3 times per week, because of a rather fast-paced school schedule this quarter. I am going off of an A1/B1/A2/B2 split (A is chest, shoulders, triceps, back; B is biceps, forearms, legs) doing 1 set to failure for each body part - allowing me to get in and out of the gym in a fairly short period of time while still adding muscle mass and strength. My goal is to reach a bodyweight of 240-250 by the beginning of Fall 2010.
Here was yesterday's training:
Seated Barbell Curl: 90x7
Pinwheel Curl: 40x13/13
Standing Calf Raise: 220x12
Sumo Leg Press: 520x20
V-Squat Machine: 270x17
It was a "B" day, and also the day that had nothing low back intensive. I'm finding that my lower back needs a bit more recovery time than usual, so I give it a break on one of the B days. Next training day is Friday.
Diet wise, I am trying to get in 3-4lbs of meat and .5lbs of peanuts a day, and stay consistent with that. This makes up the bulk of my caloric intake (somewhere around 5-5.5k) and protein intake (usually around 400g). The rest of my diet is fruit, fruit juice, vegetables, oats, and grits. Going to Costco tomorrow to stock up on meat.
I have been training 3 times per week, because of a rather fast-paced school schedule this quarter. I am going off of an A1/B1/A2/B2 split (A is chest, shoulders, triceps, back; B is biceps, forearms, legs) doing 1 set to failure for each body part - allowing me to get in and out of the gym in a fairly short period of time while still adding muscle mass and strength. My goal is to reach a bodyweight of 240-250 by the beginning of Fall 2010.
Here was yesterday's training:
Seated Barbell Curl: 90x7
Pinwheel Curl: 40x13/13
Standing Calf Raise: 220x12
Sumo Leg Press: 520x20
V-Squat Machine: 270x17
It was a "B" day, and also the day that had nothing low back intensive. I'm finding that my lower back needs a bit more recovery time than usual, so I give it a break on one of the B days. Next training day is Friday.
Diet wise, I am trying to get in 3-4lbs of meat and .5lbs of peanuts a day, and stay consistent with that. This makes up the bulk of my caloric intake (somewhere around 5-5.5k) and protein intake (usually around 400g). The rest of my diet is fruit, fruit juice, vegetables, oats, and grits. Going to Costco tomorrow to stock up on meat.
Wednesday, January 20, 2010
1-20-10 Heavy Bench
Bench
185x3
195x2
205x1
210x1 slight spot
3 Board
205x3
215x3 slight help on last
205x3
210x3 slight help on last
Incline Bench
135x6
145x6
135x6 so tired after these
Machine Flyes
145x15
175x10
190x8
Upper Back
Cable Rows
200x6
220x6
240x6
250 x 6 x2
Pullups (alternating wide and neutral grips)
BW x 8 x 4
Band Pull Aparts
15x4
Barbell Curls
60 x 8 x 3
1.20.10--Upper Back
Cable Rows
100x10
130x8
150x6x4
Neutral Grip Chin Up(s)
BWx1x3 PR
4 second negativesx3
Band Pull Aparts
purplesx10x3
Incline DB Bicep Curls
20 (each arm)x10x2
20 (each arm)x8
I was really excited to get the chin up, but I still need a little more time and hard work to get the BW pull up.
I've got a basketball game tomorrow, so I will lift after the game (around 9:45ish).
Also, we are lifting on Friday instead of Saturday, because Matt and Dave and others will be at Dave's meet and I have another game on Saturday.
100x10
130x8
150x6x4
Neutral Grip Chin Up(s)
BWx1x3 PR
4 second negativesx3
Band Pull Aparts
purplesx10x3
Incline DB Bicep Curls
20 (each arm)x10x2
20 (each arm)x8
I was really excited to get the chin up, but I still need a little more time and hard work to get the BW pull up.
I've got a basketball game tomorrow, so I will lift after the game (around 9:45ish).
Also, we are lifting on Friday instead of Saturday, because Matt and Dave and others will be at Dave's meet and I have another game on Saturday.
Bench
Bench (w/ F6)
190 x 3
200 x 3
210 x 1
220 x 1 -this felt pretty good and may be my second attempt at the meet
3-board press (w/ F6)
215 x 3
225 x 3, 3, 2+1spot
Incline press
135 x 6
145 x 5+1spot
135 x 5+1spot
Machine flyes
130 x 10
145 x 8, 8
190 x 3
200 x 3
210 x 1
220 x 1 -this felt pretty good and may be my second attempt at the meet
3-board press (w/ F6)
215 x 3
225 x 3, 3, 2+1spot
Incline press
135 x 6
145 x 5+1spot
135 x 5+1spot
Machine flyes
130 x 10
145 x 8, 8
01/19/10 Heavy Squat
Suited Squat:
warmups
455 x 3 not at parallel, worked suit in
495 x 1 Easy but approx 2 inches from depth
525 x FAIL didn't stay tight in the hole, shoulda went for another try, but was running low on time
Suited Reverse Band (greens) Squat:
495 x 3
585 x 3
Walkouts (suited):
585 x 1
635 x 1
635 x FAIL
Lost focus and immense forearm pain
done
warmups
455 x 3 not at parallel, worked suit in
495 x 1 Easy but approx 2 inches from depth
525 x FAIL didn't stay tight in the hole, shoulda went for another try, but was running low on time
Suited Reverse Band (greens) Squat:
495 x 3
585 x 3
Walkouts (suited):
585 x 1
635 x 1
635 x FAIL
Lost focus and immense forearm pain
done
01/18/10 Heavy Bench
Shirted Bench:
warmups
335 x 2 no touch
345 x 1 inch away, but low
355 x 1 too low
365 x 1 borderline
I am fucked for the meet and will need to take a token raw opener x 1 set
Shirted 3-board Press:
365 x fail
315 x 3
315 x 3 much easier and I lowered the bar faster (which I need to do for my full ROM bench)
325 x 3
Incline DB Press:
85s x 6 for 4 sets
Toasted...bad day 4/10
warmups
335 x 2 no touch
345 x 1 inch away, but low
355 x 1 too low
365 x 1 borderline
I am fucked for the meet and will need to take a token raw opener x 1 set
Shirted 3-board Press:
365 x fail
315 x 3
315 x 3 much easier and I lowered the bar faster (which I need to do for my full ROM bench)
325 x 3
Incline DB Press:
85s x 6 for 4 sets
Toasted...bad day 4/10
1.19.10--Squat
Making progress with Natalie, as she immediately waved to me when I passed her at the fitwell desk.
Squats
warmups
95x5
135x3
145x3
165x1
185x1 (opener)
205x1 pretty easy, I should be hitting 225 next week.
still having problems sitting back far enough, resulting in my knees really coming forward. I need to work on this some more.
Band Lightened Squat (greens)
225x3 (too light...I felt like I was doing a lot of work just to get low enough)
275x3x2
315x3
Walkouts
315x10 secondsx3
Abs
lots of different shit...my abs will still hurt tomorrow. But I need to hit the core hard as it is one of my weaknesses.
CYBEX EAGLE GLUTE MACHINE!!!
170x10 (each leg)x3
Squats
warmups
95x5
135x3
145x3
165x1
185x1 (opener)
205x1 pretty easy, I should be hitting 225 next week.
still having problems sitting back far enough, resulting in my knees really coming forward. I need to work on this some more.
Band Lightened Squat (greens)
225x3 (too light...I felt like I was doing a lot of work just to get low enough)
275x3x2
315x3
Walkouts
315x10 secondsx3
Abs
lots of different shit...my abs will still hurt tomorrow. But I need to hit the core hard as it is one of my weaknesses.
CYBEX EAGLE GLUTE MACHINE!!!
170x10 (each leg)x3
Tuesday, January 19, 2010
Squat
1/19/10
Squats
195 x 3
215 x 2
235 x 1 (opener)
Band-Lightened Squats
315 x 3
345 x 3
365 x 3
Walk-Outs
365 x 3
415 x 3
445 x 3
Core Work
1-19-10 Upper Back
Cable Rows
170x6
180x6
200x6
220x6
250 (stack) x6
Pullups
Body Weight x 15 x 3sets
Neutral Grip x 10
Band Pull Aparts
15x3
Standing Barbell Curls
80x8x3
Upper Back
Cable rows
250 x 8
260 x 7
270 x 6, 5, 5
Pull ups
2 sets of 10 wide grip
2 sets of 10 neutral grip
Band pull-aparts (using purple band on a bench)
4 sets of 8
Straight bar curls
80 x 10, 8, 7
250 x 8
260 x 7
270 x 6, 5, 5
Pull ups
2 sets of 10 wide grip
2 sets of 10 neutral grip
Band pull-aparts (using purple band on a bench)
4 sets of 8
Straight bar curls
80 x 10, 8, 7
Bench
1/19/10
Bench
185 x 3
205 x 2
215, 225, 235 x 1
3-Board Press
215 x 3
225 x 3
235 x 3
Seated Shoulder Press
55 x 5 x 2
60 x 5
Monday, January 18, 2010
1.18.10--Heavy Bench
Bench Press
warmups
95x5
135x3
145x2
155x1 (opener)
165x1
Both the 155 and 165 were really easy to get up, but I want my opener to be 155 because I want to just give it the business and get something I have 100% confidence about.
3 Board Press
185x3x4
Incline DB Press
40s (each arm) x6x4
I tried 50s but it was too heavy
Meet Goals
Bench
155 opener
170-175 2nd attempt
180-185 3rd attempt
Squat
185 opener
215 2nd attempt
225-235 3rd attempt
Deadlift
250 opener
280 2nd attempt
300 3rd attempt (May be more... depends on how I lift the next two Saturdays)
Total: 705-720
warmups
95x5
135x3
145x2
155x1 (opener)
165x1
Both the 155 and 165 were really easy to get up, but I want my opener to be 155 because I want to just give it the business and get something I have 100% confidence about.
3 Board Press
185x3x4
Incline DB Press
40s (each arm) x6x4
I tried 50s but it was too heavy
Meet Goals
Bench
155 opener
170-175 2nd attempt
180-185 3rd attempt
Squat
185 opener
215 2nd attempt
225-235 3rd attempt
Deadlift
250 opener
280 2nd attempt
300 3rd attempt (May be more... depends on how I lift the next two Saturdays)
Total: 705-720
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