Im gettin between 300-400
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Lifting without Pride!
Started by NO_PRIDE, --
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#22
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Posted --
Yesterday morning I lifted way early before work so forgot to log. I also switched max lift days because my legs were not awake that early in the morning
Yesterdays lift- max bench
-Max Bench 75% 225# 4x3
I am tucking my elbows more close to my body and have not been feeling the pressure in the front shoulder but it still feels weird. When I try to lift just the bar to observe my form from my perspective it looks like my forearm is not perpendicular at the floor but my shoulder feels fine and tucking helps me squeeze my lats on the way down
-Standing dumbbell press 60# 3x10
I absolutely hate this exercise. My last couple of reps when fatigue sets in I feel like I use every muscle in my back and core to press up. This is a good core workout though. The last set I failed and only got 9 reps, but 1 rep more than last week so improving
-Lat Pulldowns 144# 3x12
I felt like I was ready to increase weight again from last week so I bumped up 7#. On the last set, the last 6 reps I did not touch my chest. Pulled as far as I could but not full reps so will stick with this weight next week
-Seated Overhead Tricep Extension 80# 3x8
The 1st set was good. On the 2nd set the last rep my right elbow winged out slightly. Then on the 3rd set I failed on the 8th rep. This exercise just didn't feel right to me. I dont know if my body was wearing out since it was so early in the morning or my muscles were not fully recovered from the dynamic chest workout 2 days prior. But since I couldn't do all reps of this exercise I was bummed and felt I needed one more burnout set so next exercise...
-Barbell Nose Breaker Burnout 55# 11 reps
I was whooped so I left the gym with my head down..but gotta remember no pride and give God all the Glory!
God Bless
Yesterdays lift- max bench
-Max Bench 75% 225# 4x3
I am tucking my elbows more close to my body and have not been feeling the pressure in the front shoulder but it still feels weird. When I try to lift just the bar to observe my form from my perspective it looks like my forearm is not perpendicular at the floor but my shoulder feels fine and tucking helps me squeeze my lats on the way down
-Standing dumbbell press 60# 3x10
I absolutely hate this exercise. My last couple of reps when fatigue sets in I feel like I use every muscle in my back and core to press up. This is a good core workout though. The last set I failed and only got 9 reps, but 1 rep more than last week so improving
-Lat Pulldowns 144# 3x12
I felt like I was ready to increase weight again from last week so I bumped up 7#. On the last set, the last 6 reps I did not touch my chest. Pulled as far as I could but not full reps so will stick with this weight next week
-Seated Overhead Tricep Extension 80# 3x8
The 1st set was good. On the 2nd set the last rep my right elbow winged out slightly. Then on the 3rd set I failed on the 8th rep. This exercise just didn't feel right to me. I dont know if my body was wearing out since it was so early in the morning or my muscles were not fully recovered from the dynamic chest workout 2 days prior. But since I couldn't do all reps of this exercise I was bummed and felt I needed one more burnout set so next exercise...
-Barbell Nose Breaker Burnout 55# 11 reps
I was whooped so I left the gym with my head down..but gotta remember no pride and give God all the Glory!
God Bless
#23
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Posted --
Today's Lift-Max Legs
-Max Squat 75% 225# 4x3
All sets felt good and that may be because I warmed up more than usual today. I did double the amount of warm up sets to get my legs loose and blood pumping
-Straight Leg Deadlift Regular Stance 185# 4x8
Wow did I really feeling this in the hammys. I could only lower the bar to just below my knees before I felt the hamstrings tug. I did not want to try to go further and risk losing the arch in my back so I didn't
-Kettle Bell Swings 40# 3x12
This is probably one of my most liked exercises. I really try to keep the arms silent and just let my hips, legs, back extend forcefully to raise the weight
-Decline Abs 50# 3x12
-Sidelying Hip abduction with green band 3x10
Wow this exercise hit my hips hard!
Have a happy thanksgiving ya'll and remember we would not be here if it wasn't for the love of Christ so let someone know how much ya care
God Bless
-Max Squat 75% 225# 4x3
All sets felt good and that may be because I warmed up more than usual today. I did double the amount of warm up sets to get my legs loose and blood pumping
-Straight Leg Deadlift Regular Stance 185# 4x8
Wow did I really feeling this in the hammys. I could only lower the bar to just below my knees before I felt the hamstrings tug. I did not want to try to go further and risk losing the arch in my back so I didn't
-Kettle Bell Swings 40# 3x12
This is probably one of my most liked exercises. I really try to keep the arms silent and just let my hips, legs, back extend forcefully to raise the weight
-Decline Abs 50# 3x12
-Sidelying Hip abduction with green band 3x10
Wow this exercise hit my hips hard!
Have a happy thanksgiving ya'll and remember we would not be here if it wasn't for the love of Christ so let someone know how much ya care
God Bless
#25
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Monday night lift day- Speed legs
I do not know what is wrong with me today...I just know that the whole day I have been tired. Not sure if that is because of the bad weather or my poor sleep over the weekend catching up to me. Either way no excuses...however the fatigue set in at the end and I had to leave my last set of abs and hip abductors out.
-Speed Squat with a 2 sec pause at the bottom. Blue bands (increase in resistance from past 3 weeks) 10x2 50% 150#
This exercise felt good all around today
-Sumo Good mornings standing 3x10 105#
Today I did not look in a mirror. Instead I paid more attention to how my arch felt. So not sure how low I dropped, but I still felt the hammys
-Ab crunch machine 110# 1x10
some kid took the machine and rather than bully him off I just finished with another set of
-45* obliques 35# 1x10 each side
-I also did 1 set of 21 EZ-Bar Curls with 75#
-Side lying hip abduction with green band 2x10
Time to relax and recuperate!
God Bless everyone
I do not know what is wrong with me today...I just know that the whole day I have been tired. Not sure if that is because of the bad weather or my poor sleep over the weekend catching up to me. Either way no excuses...however the fatigue set in at the end and I had to leave my last set of abs and hip abductors out.
-Speed Squat with a 2 sec pause at the bottom. Blue bands (increase in resistance from past 3 weeks) 10x2 50% 150#
This exercise felt good all around today
-Sumo Good mornings standing 3x10 105#
Today I did not look in a mirror. Instead I paid more attention to how my arch felt. So not sure how low I dropped, but I still felt the hammys
-Ab crunch machine 110# 1x10
some kid took the machine and rather than bully him off I just finished with another set of
-45* obliques 35# 1x10 each side
-I also did 1 set of 21 EZ-Bar Curls with 75#
-Side lying hip abduction with green band 2x10
Time to relax and recuperate!
God Bless everyone
#26
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Posted 15 August 2011 - 11:38 AM
So, today I am starting to log my progress again. I am wanting to compete in my first meet in about 9 weeks. The goal of this meet is not to bring glory to myself but to bring glory to God. About 8-9 years ago I was in a bad car wreck, almost to the brink of death (no joke). God has brought me so far and given me a passion and sustainability to lift weights. I am using what I love to do to reach out to others. So...goals. Compete in 9 weeks, no matter what my lifts are. Also, to be to 181 class, just so I can feel better suited. That may be a little selfish, but that is my goal.
#27
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Posted 15 August 2011 - 11:45 AM
Now for today's lift
Max Effort Bench
Bench with doubled green bands (these are not the typical powerlifting bands, but the pull bands at the gym so unsure of the resistance)
3RM- Warm-up 45, 95, 135, 185
Working Sets 225 (could only get 2 and had to raise butt to finish)
205- 3/2 (I was obsessed with doing multiple sets)
185- 3/2
135-6
Incline Dumbbell Bench
55-10
65-10/10
75-7
Reverse Row
Body Weight- 8
BW+25#- 8 but poor control
BW+10#- 8/8/8
Superset Pull Ups/Dips+ 10#
8/15, 8/10, 5/8
Superset Alternating Shoulder Press (while holding one weight in the air)/Alt. Bicep Curls
30#/40#- 10/8, 10/8
Finished with 2 sets of swissball v-ups 2x8 but felt a good burn for the day. Did not want to overdue it which is one of my flaws. Coming from a sports background I feel like I always need to lift until my whole body is burned out.
If anyone has suggestions please feel free to comment or critique. I am always looking for solid input.
God Bless!
Cody
Max Effort Bench
Bench with doubled green bands (these are not the typical powerlifting bands, but the pull bands at the gym so unsure of the resistance)
3RM- Warm-up 45, 95, 135, 185
Working Sets 225 (could only get 2 and had to raise butt to finish)
205- 3/2 (I was obsessed with doing multiple sets)
185- 3/2
135-6
Incline Dumbbell Bench
55-10
65-10/10
75-7
Reverse Row
Body Weight- 8
BW+25#- 8 but poor control
BW+10#- 8/8/8
Superset Pull Ups/Dips+ 10#
8/15, 8/10, 5/8
Superset Alternating Shoulder Press (while holding one weight in the air)/Alt. Bicep Curls
30#/40#- 10/8, 10/8
Finished with 2 sets of swissball v-ups 2x8 but felt a good burn for the day. Did not want to overdue it which is one of my flaws. Coming from a sports background I feel like I always need to lift until my whole body is burned out.
If anyone has suggestions please feel free to comment or critique. I am always looking for solid input.
God Bless!
Cody
#28
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Posted 16 August 2011 - 03:38 AM
So, I may have did a dumb thing, but I am 9 weeks out from doing my first competition so I am really motivated. Plus I had a really stressful night so I decided to hit the gym tonight instead of waking up early tomorrow.
DE Lower
Speed Sumo Deadlift with Green Bands draped across bar in the cage.
5x3 @ 185 (form felt good and was able to keep hips down most of the reps)
3x1 @ 215 (took video for form check)
Speed Wide Stance Box Squat with Green Bands
4x2 @ 135 (speed was good out of the hole and decent was controlled)
4x2 @ 165 (decent was still controlled, but initial speed out of the hole was a little slower, speed burst about half way up)
Cable Pull Throughs
3x12 @ 84 (hamstrings are going to be very fatigued and sore tomorrow. I could feel them tensing up on squats and then furthermore on this)
Cable Kneeling Crunch
1x12 @ 120
1x12 @ 132
4x12 @ 144
Time to hit the sack and recover although my adrenaline is still running high. Hope to get some good recovery though.
God Bless!
Cody
DE Lower
Speed Sumo Deadlift with Green Bands draped across bar in the cage.
5x3 @ 185 (form felt good and was able to keep hips down most of the reps)
3x1 @ 215 (took video for form check)
Speed Wide Stance Box Squat with Green Bands
4x2 @ 135 (speed was good out of the hole and decent was controlled)
4x2 @ 165 (decent was still controlled, but initial speed out of the hole was a little slower, speed burst about half way up)
Cable Pull Throughs
3x12 @ 84 (hamstrings are going to be very fatigued and sore tomorrow. I could feel them tensing up on squats and then furthermore on this)
Cable Kneeling Crunch
1x12 @ 120
1x12 @ 132
4x12 @ 144
Time to hit the sack and recover although my adrenaline is still running high. Hope to get some good recovery though.
God Bless!
Cody
#29
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Posted 18 August 2011 - 02:04 AM
Woke up this morning and got a nice lift in.
Weight 189.0
ME UPPER
Reverse Band Floor Press (used the therabands at the gym, unsure of the resistance, very minimal so used 4-2 on each side with no loop)
185-5
225-5/5
275-4
295-1/1/1
225-9
Floor Press-Straight Weight
135-10/10/10
Alternating Incline Dumbbell Press to Failure
20-54
Rear Delt Raise (arms in a position of elbow flexed to 90* and shoulder externally rotated throughout movement)
10-10/10/10/10
Alternating Dumbbell Shoulder Press
40-10/8 (Poor Form)
30-7 (Fatigued)
20-10 (Really Fatigued)
Tricep Pushdown
48-10
60-10/10/10
Panora Cable Press Down
12-10/10/10/10 (Really Focusing On Form And Spreading Rope Apart During The Movement)
Very Sore and Fatigued today...I need some good sleep tonight
God Bless Everyone!
Cody
Weight 189.0
ME UPPER
Reverse Band Floor Press (used the therabands at the gym, unsure of the resistance, very minimal so used 4-2 on each side with no loop)
185-5
225-5/5
275-4
295-1/1/1
225-9
Floor Press-Straight Weight
135-10/10/10
Alternating Incline Dumbbell Press to Failure
20-54
Rear Delt Raise (arms in a position of elbow flexed to 90* and shoulder externally rotated throughout movement)
10-10/10/10/10
Alternating Dumbbell Shoulder Press
40-10/8 (Poor Form)
30-7 (Fatigued)
20-10 (Really Fatigued)
Tricep Pushdown
48-10
60-10/10/10
Panora Cable Press Down
12-10/10/10/10 (Really Focusing On Form And Spreading Rope Apart During The Movement)
Very Sore and Fatigued today...I need some good sleep tonight
God Bless Everyone!
Cody
#30
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Posted 20 August 2011 - 01:41 AM
Morning Weight 186.0
ME Lower
Reverse Light Band Pulls (Sumo) Again had to use the 4 green theratubes. The way I put them was to hook one end on the pull up
handle and one end around the bar. They helped deload at most 45# at the initial lift. I figured this
because even with the 4 tubes, the unweighted bar rested on the platform.
3 RM- 135, 225, 315 (warm up)
405-3
435-3
465-2 (failed with my attempt to lift the 3rd rep off floor) Didn't film that one so I did another 1 rep to film form
45* Back Extension 4x10
65-10/10/6/6 (with the last 2 sets I fatigued out quick and could feel myself compensating and not hitting the right muscles)
Gorilla Up Abs 4x10 10/10/10/10
Hip Adductor Squeeze 4x15
90-15/15/15/11
Cable Pulldown Abs 2x15
156-15/15
Leg Press 3x15
290-15/15/15
Overall happy because I feel that my deadlift was a PR...however never tested a 3 RM with reverse band deadlift before. I got 405x2 3 weeks ago straight weight...if at most the bands deloaded 45# from the start then I got at least 425x2. 9 weeks out from first comp. Getting a bit nervous. Got to get my gear and start training with it. If anyone knows of anyplace to get good gear please let me know.
Thanks and God Bless!
Cody
ME Lower
Reverse Light Band Pulls (Sumo) Again had to use the 4 green theratubes. The way I put them was to hook one end on the pull up
handle and one end around the bar. They helped deload at most 45# at the initial lift. I figured this
because even with the 4 tubes, the unweighted bar rested on the platform.
3 RM- 135, 225, 315 (warm up)
405-3
435-3
465-2 (failed with my attempt to lift the 3rd rep off floor) Didn't film that one so I did another 1 rep to film form
45* Back Extension 4x10
65-10/10/6/6 (with the last 2 sets I fatigued out quick and could feel myself compensating and not hitting the right muscles)
Gorilla Up Abs 4x10 10/10/10/10
Hip Adductor Squeeze 4x15
90-15/15/15/11
Cable Pulldown Abs 2x15
156-15/15
Leg Press 3x15
290-15/15/15
Overall happy because I feel that my deadlift was a PR...however never tested a 3 RM with reverse band deadlift before. I got 405x2 3 weeks ago straight weight...if at most the bands deloaded 45# from the start then I got at least 425x2. 9 weeks out from first comp. Getting a bit nervous. Got to get my gear and start training with it. If anyone knows of anyplace to get good gear please let me know.
Thanks and God Bless!
Cody
#31
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Posted 20 August 2011 - 05:04 PM
Woke up today feeling good. Started taking glutamine last night. I hope to decrease recovery time and muscle soreness. This morning my adductors were quite sore. I need to spend this weekend stretching to prepare for sumo stance next week.
Weight 186.2
ME Upper
2 board close grip bench press with 2 green tubes doubled. (Have not made the 2 board yet, so at the gym i stacked 3-10's
3 RM with 2 second pauses
45-3
115-3/3/3 (I kept with this weight for 3 sets because i was focusing on form and keeping elbows tucked during the movement
135-1 (failed about 1/4 of the way up)
Close Grip Bench Press to chest-no resistance 4x10
115-10
135-10/10 (fatigue during last set so dropped weight because form was failing last 2 reps)
115-10 (fatigue but better explosion after pause than with 135 on the 3rd set)
Incline Dumbbell Press x45 reps, 1 set 25#
Power Lateral Dumbbell Raise with 2 sec pause at top 4x10
25-10/10/10/7
Prone Rear Delt Raise 4x10
10-10/10/10/10
attempted 12.5 initially but the form was horrible
Tricep Reverse Pushdown 4x15 focusing on not allowing forearms to come up past parallel to floor
36-15
48-15/15/9
Dips 4x10
BW-10/10/9/8
Time for the weekend and a Cubs/Cards game.
God Bless ya'll!
Cody
Weight 186.2
ME Upper
2 board close grip bench press with 2 green tubes doubled. (Have not made the 2 board yet, so at the gym i stacked 3-10's
3 RM with 2 second pauses
45-3
115-3/3/3 (I kept with this weight for 3 sets because i was focusing on form and keeping elbows tucked during the movement
135-1 (failed about 1/4 of the way up)
Close Grip Bench Press to chest-no resistance 4x10
115-10
135-10/10 (fatigue during last set so dropped weight because form was failing last 2 reps)
115-10 (fatigue but better explosion after pause than with 135 on the 3rd set)
Incline Dumbbell Press x45 reps, 1 set 25#
Power Lateral Dumbbell Raise with 2 sec pause at top 4x10
25-10/10/10/7
Prone Rear Delt Raise 4x10
10-10/10/10/10
attempted 12.5 initially but the form was horrible
Tricep Reverse Pushdown 4x15 focusing on not allowing forearms to come up past parallel to floor
36-15
48-15/15/9
Dips 4x10
BW-10/10/9/8
Time for the weekend and a Cubs/Cards game.
God Bless ya'll!
Cody
#32
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Posted 22 August 2011 - 01:36 PM
Took a birthday weekend trip with my wife up to Chicago. Tried to eat as best I could, but nothing like good home cooking. Got poor, poor sleep last night as we went to the Cubs game and then drove home after. Had to get up and lift though.
Weight 188.75
ME Lower
Reverse Band Squat 3RM (used 4 thera-tubes again. Maybe could have used 2, but stuck with 4. Had to place both handles of each tube around the pull up handle and then loop the tube around the bar. Unsure of the deload weight. I am trying to figure out a way to measure this)
Warm-up-45, 135, 185, 225, 275
Working Sets (using no wraps to train today)
315-3
345-3
365-3
385-1 (forgot to video, I only have 1 partner and I was having that partner judge my depth and yell out when I got below parallel. I must find someone next time to spot me)
Glute Ham Machine 3x12 R/L
50-12/12/12
Standing Obliques 4x12 R/L
45-12/12/12/12
Next time I perform these reverse band squats I will either use 2 bands instead of 4 or, grab a spotter and try to push myself, or I may do both.
I learned today that before today when I was squatting I was really dropping low. In having my partner tell me when I was just below parallel I felt that I wasn't making as big of a drop as I used to. I also learned that the more I try to sit back the less it feels that I have to bend my knees to reach parallel, which I really like. I will continue the art of sitting back.
If anyone has any suggestions please feel free to drop a line. Always looking to meet new lifting friends who train in other ways.
God Bless Your Day!
Cody
Weight 188.75
ME Lower
Reverse Band Squat 3RM (used 4 thera-tubes again. Maybe could have used 2, but stuck with 4. Had to place both handles of each tube around the pull up handle and then loop the tube around the bar. Unsure of the deload weight. I am trying to figure out a way to measure this)
Warm-up-45, 135, 185, 225, 275
Working Sets (using no wraps to train today)
315-3
345-3
365-3
385-1 (forgot to video, I only have 1 partner and I was having that partner judge my depth and yell out when I got below parallel. I must find someone next time to spot me)
Glute Ham Machine 3x12 R/L
50-12/12/12
Standing Obliques 4x12 R/L
45-12/12/12/12
Next time I perform these reverse band squats I will either use 2 bands instead of 4 or, grab a spotter and try to push myself, or I may do both.
I learned today that before today when I was squatting I was really dropping low. In having my partner tell me when I was just below parallel I felt that I wasn't making as big of a drop as I used to. I also learned that the more I try to sit back the less it feels that I have to bend my knees to reach parallel, which I really like. I will continue the art of sitting back.
If anyone has any suggestions please feel free to drop a line. Always looking to meet new lifting friends who train in other ways.
God Bless Your Day!
Cody
#33
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Posted 25 August 2011 - 01:56 AM
8-9 weeks out from the meet. This week is max singles
Weight 188.2
Straight Weight Max Single Sumo Pulls from 1 Pin Rack
warm-up: 45, 135, 225, 315
working sets: 405, 455, 505, 545 (missed-raise 1-2"), 525-1 (PR)
Front Squats 4x5
185-5/5/5/5
Leg Press 3x12
340-12, 390-12, 430-12
Glute Ham Raise 3xFailure
11/7/4
Lat Pulldown 4x8
120-8, 144-8, 168-8/8
Hanging Straight Leg Raises 3x8
Reverse Row BW-12
Completely Fatigued!
Rack Pull felt strong and solid. I believe I am on my way to 500 sumo style.
Time to rest up...God Bless!
Weight 188.2
Straight Weight Max Single Sumo Pulls from 1 Pin Rack
warm-up: 45, 135, 225, 315
working sets: 405, 455, 505, 545 (missed-raise 1-2"), 525-1 (PR)
Front Squats 4x5
185-5/5/5/5
Leg Press 3x12
340-12, 390-12, 430-12
Glute Ham Raise 3xFailure
11/7/4
Lat Pulldown 4x8
120-8, 144-8, 168-8/8
Hanging Straight Leg Raises 3x8
Reverse Row BW-12
Completely Fatigued!
Rack Pull felt strong and solid. I believe I am on my way to 500 sumo style.
Time to rest up...God Bless!
#34
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Posted 26 August 2011 - 11:37 PM
Today's Goal: Get 300 on floor press, since that is the number I want to put up at the meet.
Weight 187.25
ME Upper
Floor Press Straight Weight Max Singles
warm up: 45-5, 135-5, 225-3
working sets: 275-1, 295-1, 310-0 (ambitious, got the weight up roughly 1/3 of the way, but couldn't finish...chalk it up to weak tris), 300-1 PR
Floor Press with 4 green theratubes: 225-13
Dumbbell Incline 4x12
65-12/12/9/6
Dips 3xFailure
BW-20/17/14
Swiss Ball Alternating Dumbbell Military Press 4x8
30-8/8/8/8
Rear Delt Machine 4x12
90-12/12/12/12
Supine EZ Bar Skull Crusher 4x8
75-8/8/7/5
Seated Dumbbell Tri Extension 3x10
50-10/10/8
Happy with the results today. Got 300 which was my goal, almost had 310. Max squat tomorrow, straight raw
God Bless!
Weight 187.25
ME Upper
Floor Press Straight Weight Max Singles
warm up: 45-5, 135-5, 225-3
working sets: 275-1, 295-1, 310-0 (ambitious, got the weight up roughly 1/3 of the way, but couldn't finish...chalk it up to weak tris), 300-1 PR
Floor Press with 4 green theratubes: 225-13
Dumbbell Incline 4x12
65-12/12/9/6
Dips 3xFailure
BW-20/17/14
Swiss Ball Alternating Dumbbell Military Press 4x8
30-8/8/8/8
Rear Delt Machine 4x12
90-12/12/12/12
Supine EZ Bar Skull Crusher 4x8
75-8/8/7/5
Seated Dumbbell Tri Extension 3x10
50-10/10/8
Happy with the results today. Got 300 which was my goal, almost had 310. Max squat tomorrow, straight raw
God Bless!
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Posted 29 August 2011 - 09:03 AM
This was my last max effort lift for the week. Sorry the post is so late. Had a full weekend.
Weight 186.75
Squat-Unassisted-Max Singles (lifting belt)
45-5/5, 135-3, 185-2, 225-2, 275-2
315-1, 335-1, 350-1, 365-0 (failed 1/4 way up), 350-1 (1" to high out of the hole), 350-1 (video recording screwed up, but good depth) PR
45* Hypers 4x10
65-10/10/8/7 PR (reps)
Slant Board Sit-ups-Pos. 3 3x12
10-12/12/12
Very fatigued and tired after squats.
God Bless ya'll
Weight 186.75
Squat-Unassisted-Max Singles (lifting belt)
45-5/5, 135-3, 185-2, 225-2, 275-2
315-1, 335-1, 350-1, 365-0 (failed 1/4 way up), 350-1 (1" to high out of the hole), 350-1 (video recording screwed up, but good depth) PR
45* Hypers 4x10
65-10/10/8/7 PR (reps)
Slant Board Sit-ups-Pos. 3 3x12
10-12/12/12
Very fatigued and tired after squats.
God Bless ya'll
#36
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Posted 29 August 2011 - 09:04 AM
This was my last max effort lift for the week. Sorry the post is so late. Had a full weekend.
Weight 186.75
Squat-Unassisted-Max Singles (lifting belt)
45-5/5, 135-3, 185-2, 225-2, 275-2
315-1, 335-1, 350-1, 365-0 (failed 1/4 way up), 350-1 (1" to high out of the hole), 350-1 (video recording screwed up, but good depth) PR
45* Hypers 4x10
65-10/10/8/7 PR (reps)
Slant Board Sit-ups-Pos. 3 3x12
10-12/12/12
Very fatigued and tired after squats.
God Bless ya'll
Weight 186.75
Squat-Unassisted-Max Singles (lifting belt)
45-5/5, 135-3, 185-2, 225-2, 275-2
315-1, 335-1, 350-1, 365-0 (failed 1/4 way up), 350-1 (1" to high out of the hole), 350-1 (video recording screwed up, but good depth) PR
45* Hypers 4x10
65-10/10/8/7 PR (reps)
Slant Board Sit-ups-Pos. 3 3x12
10-12/12/12
Very fatigued and tired after squats.
God Bless ya'll
#37
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Posted 30 August 2011 - 11:29 AM
I was thinking about deloading my chest yesterday but when I woke up my muscles were feeling good so I was back to hitting it hard. Went out boating over the weekend which involved beer and pizza and then had a birthday dinner on Sunday so my weight is up a bit. Plan on getting back to my normal foods which should start to drop me. Plus my wife wants to run in a 5k so I may start training with her.
Weight 190
ME Upper
1 Board Bench Press 3RM
warm-up: 45-5, 135-3, 185-3
working sets: 225-3, 250-3, 260-3 (my partner is new to spotting so instead of letting me fight this weight she placed a finger on it. Stated there was no assistance and this only happened on the last half of 3rd rep)
1 Board Close Grip Bench + 2 Green Tubes 4x8 (focus on explosion)
95-8/8/8/7
Dumbbell Flat Bench Press 4x15
65-15/14/11, 55-15
Standing Military Press behind Head 4x8
75-8/8/8/8
Power Side Laterals 2x15
20-15/15
Skull Crusher 4x12 (focus on explosion)
55-12/12/12/9
V-Grip Pushdown 2x15
36-15/15
Chest was good today. Going into the lift my goal was 250 3RM. Legs still feel tight and sore. Lifting legs on Wednesday. Depending on how they feel I may deload or work on explosion and less weight. I will see how I feel, but I Know I need to continue to focus on leg strength overall.
God Bless.
Weight 190
ME Upper
1 Board Bench Press 3RM
warm-up: 45-5, 135-3, 185-3
working sets: 225-3, 250-3, 260-3 (my partner is new to spotting so instead of letting me fight this weight she placed a finger on it. Stated there was no assistance and this only happened on the last half of 3rd rep)
1 Board Close Grip Bench + 2 Green Tubes 4x8 (focus on explosion)
95-8/8/8/7
Dumbbell Flat Bench Press 4x15
65-15/14/11, 55-15
Standing Military Press behind Head 4x8
75-8/8/8/8
Power Side Laterals 2x15
20-15/15
Skull Crusher 4x12 (focus on explosion)
55-12/12/12/9
V-Grip Pushdown 2x15
36-15/15
Chest was good today. Going into the lift my goal was 250 3RM. Legs still feel tight and sore. Lifting legs on Wednesday. Depending on how they feel I may deload or work on explosion and less weight. I will see how I feel, but I Know I need to continue to focus on leg strength overall.
God Bless.
#38
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Posted 01 September 2011 - 12:49 AM
Going into today's lift I was planning on deloading legs, but when I woke up I felt pretty good. I went to the gym a little early to get on the foam roller and really work out my legs. After that I felt ready to go. So back to blasting them legs.
Weight 186.0
Sumo Deadlift with 1 Green Band Resistance 3RM
warm-up 45-3, 135-3, 225-3
working sets 315-3, 365-3 (video) (stopped there, could have pushed for more, but I did not want to kill myself today) PR
Front Squats to Low Box + Kettle Bells 4x5
135 + 30#-5/5/5/5
Leg Press 3x12
470-12/12, 520-12
V-Grip Lat Pulldown 4x8
144-8, 168-8, 180-8/6 (failed and on my 7th rep started to compensate and loose form so stopped)
Gorilla Ups 2x8
BW-8/8
Dumbbell Chest Supported Row 4x10
10-10/10/10/10
45* Oblique Crunch 2x8
25-8/8
Good, hard work today. I decided that on deadlift day I need to do assistance work for quads and then on squat day I will do assistance work for hams and glutes. Even though I do not want to I think I am going to go for a slow jog with my wife tonight. She is training for a 5k.
God Bless!
Weight 186.0
Sumo Deadlift with 1 Green Band Resistance 3RM
warm-up 45-3, 135-3, 225-3
working sets 315-3, 365-3 (video) (stopped there, could have pushed for more, but I did not want to kill myself today) PR
Front Squats to Low Box + Kettle Bells 4x5
135 + 30#-5/5/5/5
Leg Press 3x12
470-12/12, 520-12
V-Grip Lat Pulldown 4x8
144-8, 168-8, 180-8/6 (failed and on my 7th rep started to compensate and loose form so stopped)
Gorilla Ups 2x8
BW-8/8
Dumbbell Chest Supported Row 4x10
10-10/10/10/10
45* Oblique Crunch 2x8
25-8/8
Good, hard work today. I decided that on deadlift day I need to do assistance work for quads and then on squat day I will do assistance work for hams and glutes. Even though I do not want to I think I am going to go for a slow jog with my wife tonight. She is training for a 5k.
God Bless!
#39
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Posted 03 September 2011 - 01:41 PM
Yesterday's lift was max chest again, but focusing on more triceps
Weight 186.5
2 Board Close Grip Bench 5RM (constantly focusing on tucking the elbows against body)
warm-up: 45-5, 95-5, 135-5
working sets: 185-5, 205-5, 215-4 (failed completing the last rep, lost it after 1/4 way up)
30* Incline close press dumbbell bench 4x8
50-8, 65-8, 65-6, 55-8 (I was to confident in the jump from 50 to 65. I really felt a good push on the last set with 55)
45* Incline Dumbbell Bench 2x15
45-15/15
Arnold Press 4x10
30-10/10/10/10 (the last rep or 2 of the last 2 sets was poor form but completed the sets)
Band Pull Aparts 4x12 (thumb tips 2" apart)
1 green tube-12/12/12/12
1 Arm Dip Pressdown 4x10
35-10/10/10/10
Sorry for the delay in the write up. Last night I took my wife out for a date so no computer time.
God Bless Ya'll
Weight 186.5
2 Board Close Grip Bench 5RM (constantly focusing on tucking the elbows against body)
warm-up: 45-5, 95-5, 135-5
working sets: 185-5, 205-5, 215-4 (failed completing the last rep, lost it after 1/4 way up)
30* Incline close press dumbbell bench 4x8
50-8, 65-8, 65-6, 55-8 (I was to confident in the jump from 50 to 65. I really felt a good push on the last set with 55)
45* Incline Dumbbell Bench 2x15
45-15/15
Arnold Press 4x10
30-10/10/10/10 (the last rep or 2 of the last 2 sets was poor form but completed the sets)
Band Pull Aparts 4x12 (thumb tips 2" apart)
1 green tube-12/12/12/12
1 Arm Dip Pressdown 4x10
35-10/10/10/10
Sorry for the delay in the write up. Last night I took my wife out for a date so no computer time.
God Bless Ya'll
#40
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Posted 03 September 2011 - 01:45 PM
Now for today's lift. Which was quite pathetic!
Weight: 185.75
ME Lower
Low Box Squat 3RM
warm up: 45-3, 95-3, 135-3
working sets: 185-3, 205-3, 225-3, 245-3 (need to continue to focus on sitting back and slow lowering)
STOP
Here are some of my revelations.
1) Lifting as hard as I do is taking a toll on my body. I cannot do back to back hard lifts like I have been doing. So, instead of 4x/wk, I am cutting to 3x/wk.
2) I need to eat and sleep more so I can recover better. My body is so beat up today.
3) Being mature isn't always about pushing yourself to do more, sometimes it is the simple fact of listening to your body and not over doing it.
New Plan is to lift 3x/wk doing all max efforts for a few weeks then potentially deloading or working on speed work for a week.
If anyone has any suggestions please feel free to leave them. Always looking for more knowledge.
God Bless...and i'm going back to bed hahaha
Weight: 185.75
ME Lower
Low Box Squat 3RM
warm up: 45-3, 95-3, 135-3
working sets: 185-3, 205-3, 225-3, 245-3 (need to continue to focus on sitting back and slow lowering)
STOP
Here are some of my revelations.
1) Lifting as hard as I do is taking a toll on my body. I cannot do back to back hard lifts like I have been doing. So, instead of 4x/wk, I am cutting to 3x/wk.
2) I need to eat and sleep more so I can recover better. My body is so beat up today.
3) Being mature isn't always about pushing yourself to do more, sometimes it is the simple fact of listening to your body and not over doing it.
New Plan is to lift 3x/wk doing all max efforts for a few weeks then potentially deloading or working on speed work for a week.
If anyone has any suggestions please feel free to leave them. Always looking for more knowledge.
God Bless...and i'm going back to bed hahaha
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