612 replies to this topic

[Collin]

Hi all,

Resident FNG here, Suzanne said I should start a log here so I am


Have a few goals for right now:

* Learn to squat right
* Learn to bench right
* Deadlift 500lbs again
* Do an unassisted GHR rep

ME Bench - Jan 07 2010 - 254.3 lb

Benched until I failed, 1rm is 335.
CraAzZzyY bench 4 x 8
3 x 8 tbar rows
3 x 8 cable rows

Wanted to do some tricep stuff but got really hungry so left

[Collin]

DE Lower - Jan 09 2010 - 255.1 lb

SSB Box squat 135lb + tight purple band
2 x 10

GHR w/black band assist
5,3,4,4,2

Sled 5 plates x 1 trip

Hang deadlifts w/air humping
135 x 20

[mcl]

The SSB is 80 lbs, I think. Or 70. Math is hard.

[Collin]

DE bench - Jan 10th - 253.9

Speed bench
~135lb 3 reps, 9 sets

Dips
(bw) 10, 10, 15

Fat bar floor press (fat bar is 75 lbs?)
165lb x 8, 8
255lb x 7
305 x 4

"row"/face pull with sled

5 plates x 1 lap on the short route with the trench

[SwoleMike]

Quote

Collin - 2010-01-08 1:55 PM
* Do an unassisted GHR rep

Shoot for the stars...

[SMR]

Hey, that is a very high goal for some of us. I think it took me 6 weeks to get my first totally unassisted rep.

[Brad Cikana]

I still can't do those. I really don't care what anyone says about that either.

[Collin]

Mikes just angry he got outbenched, feel free to refer any of the people your online-personally training to me for bench advice, im happy to help

[Collin]

Jan 12th 2010 - 260.1 lb

Good Mornings
135lb x 5,5,5,5

GHR
bw x 1, 3, 3, 3, 1


Didn't do much volume today because of knee but learned a ton of stuff from bill on how to make knee stronger, squat right, drills and a bunch of really helpful things.

[SwoleMike]

A war is made up of many battles Collin. As for the clients, all I've got so far are ones looking to improve their GHR but I'll keep my eyes open.

[Collin]

Jan 14th 2010


Bench, straight weight
275 x 3
315 x 1
335 x 1

Fat bar floor press
2 plates x 5, 5, 5
2 plates + 10lb x 5

Tbar row
3 plate: 8
4 plate: 8, 7, 6, 6

"rack chins" (get in rack and put bar on safeties and touch chest to bar)
bw x 7, 7, 6

"h rolls"

15lb x 4, 6, 2

those h-rolls are brutal.

So learned a lot today like every day, back is whats stopping me on bench, hate rows but I have a lot of them in my future. Really like those rack chins because it feels like a reverse bench basically.

[Collin]

Jan 16th - 255.2

Box squats on below parallel "box"
bar x 10,10,10,10,10
135lb x 10,10,10,10, 2, 2, 2, 2, 2, 2

Boring but just trying to get squat form down, there is so much to remember.

Jan 17th - 255.4

Bench
275 x 3
315 x 3, 2, 2
325 x 1

Close grip, paused
225 x 6, 6, 5

Cable row,
240 lb x 8, 8


Lame workouts, felt weak because sick, couldn't do speed work on bench because kept sliding off the bench.

[Collin]

Jan 19th 2010 - ME lower

Box squats with pause
225: 5, 5
275: 3, 3
315: 1

SLDLs
225: 6, 5
315: 3

Still sick, really sucks, tried to work hamstrings will see if they are sore tomorrow.

[Collin]

Jan 21st - ME upper


Bench
warmup to 315 x 1 then 2 board onward
335 x 1
355 x 1
365 x 1
385 x f

Grappler 1 arm press thing
45 x 8
90 x 8,8
100 x 5

Floor press w/100lb of chain
135 x 5
185 x 5, 5, 5

Poorly-done H-rolls
15lbs x 7, 7, 7

MAX REPS DIPS OH YEAH
16 reps I think


Finally not sick, did no back work so will do that tomorrow.

[Collin]

Jan 23rd de lower

squats 135-185 + 90lb chain x 11 sets
GHR bw x 1,2,1,1
Speedy baby banded deadlifts 225: 6, 6, 6

Learning to sit back and airhump better on squats, it really feels different.

Jan 24th de upper - 256.3lb
145 + mm: 3, 3, 3
155 + mm: 3, 3, 3
165 + mm: 3, 3, 3, 3

Rack chins @ peg 20 in white rack (this exercise )
bw x 8, 7, 6, 3 (+1 chain, so +7lb?)

Jan 24th - extra back work

hammer strength row machine
3 plates - diff grips x 7, 7, 6
4 plates x 5, 5, 5, 4

abductor machine, some overhead back machine that I felt in lats, few chinups, misc calf and hamstring stuff and a lot of squat stance practice reps with just the bar. Schedule is switching so tuesday will be ME bench so went light on benching today and felt like a little leg stuff wouldn't hurt anything.

[Collin]

Jan 26th ME upper

Bench vs purple band
135 x 5, 5
225 x 3
265 x 1
275 x 1
285 x f

Pullups: bw x 8,8,7,5

4 board
315 x 3,3, 5


Jan 28th ME lower - 255.4lbs

Deadlifts
365 x 1
405 x 1
425 x f,f

GHR
bw x 5,5,5,2

Just a bad day. One of those deadlift reps my back felt funny, not really pain, but not really a good feeling either. So I did some ghrs and got some ibprofin, hopefully its not too bad tomorrow... hurts in same spot it hurt before. Also my deadlift form was shit, I can have way better form just gotta be more aware.

[Collin]

Jan 30th -

Speed bench, 3 grips
165 + mm: 3,3,3 3,3,3 3,3,3

Floor press
225 x 7
315 x 4+f (dumped weight on 5th rep, should of done 275lb probably instead of jumping to 315)
315 x 2
225 x 14

Low cable row
90lbs: 10, 10, 9

4plate sled drag doing face pull type stuff x 1 trip

front raise, lat raise, bent over raise w/15lbs
10,10,6

...Left to go look at a new car and guy said he would take an extra hour so went into 24hr fitness...

Bb seated shoulder press
135 x 7, 7
145 x 6
155 x 6
165 x 5

misc db rows and db bench and lat raises while I kept on waiting for the jackass to show up

[Collin]

Jan 31st 2010 - 255.4lbs - DE LOWER

Speed squats 140lb + purple bands
2x10
- form is coming along

stiff legged sumo deadlifts
225 x 6,6,6
275 x 6

- these are fucking weird but felt good

GHR
bw x 6,2,1

hyperextensions
bw x 12, 10, 8

ab roller
8,7,7,4

[Collin]

Feb 1 2010 - 255.4

Random crap w/girlfriend at gym trying to do anything but cardio

bss
bw x 5,5,5

leg press + calf raises. Abductor machine.

[Collin]

Feb 02 2010 - ME upper - 255.7

Bench w/80lb chain (But I think the chain was a bit long so effect might be a little less heavy)
275 x 1
315 x 1 (pr)
325 x f (failed right when chains came off ground)
275 x 1, 3

Rows
225 x 5,5,5,2

T-bar rows
4plates x 7,7,6

Mil press:
135 x 8,7,6
155 x 3


...later....
Hammer low row machine
4plates x 8,5,6,4

incline bench
185 x 7,6,5

Probably too much volume, love the back machines at commercial gyms so much...