First off, sorry I have been MIA for most of the past several months. Since it has become apparent that my work and personal schedules are going to prevent me from consistently training with the team, I figured I could at least post my training log as 1) proof that am still training , 2) to show the progress (or lack there of) in my workouts, and 3) to solicit input. Let's get the new year going!
12/19/08 AM Training Session (RAW)
Sled (overshoulder grip)
95 x 1
140 x 1
165 x 1
165 x 1
note: 1 rep = up and back twice)
Deadlifts
315 x 8
405 x 8
405 x 6 with 1 chain
405 x 4 with 2 chains
405 x 4 with 3 chains (and belt)
405 x 4 with 4 chains (and belt)
405 x 4 with 4 chains (and belt)
Dumbell Rows
100 x 12
100 x 12
100 x 12
Lat Pulls
120 x 12
140 x 8
140 x 8
Dumbell Kickbacks
3 sets
Cable Pushdowns
3 sets
1
Spencer's Log
Started by politicalmuscle, --
438 replies to this topic
#2
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Due to traveling, I will be taking the Christmas week off from Powerlifting. I will however train my stabilizer muscles (rotator cuff, abs, and neck) in lieu. On another note, my latest EMG test showed noticable improvement in my nerve conduction, which had become apparent to me as my strength has been returning. I will be back at Supertraining on Saturday, December 27 and look forward to getting back at it. Happy Holidays to all. Spence
#3
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Cool. I am going to the Emerald Bowl tomorrow so I am actually going in today to squat and pull. As for next week, your schedule may work just fine. Fridays are usually always available and while I usually go in during the AM, I can make Monday or Wednesday work if you need someone there to help spot. Let me know. Spence
#4
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12/26/08 PM Training Session (RAW) - after one week layoff
Sled
95x1
140x1
165x1
210x1
210x1
(1 set = up and back twice)
Foam Box Squats w/ Buffalo Bar
225x8
315x6
405x4
405x4
425x2
435x2
Deadlifts w/ slight (approx. 1/2 inch) deficit
315x10
405x10
425x8
495x4
515x2
515x2
Wide Grip Cable Rows
3 sets
Dumbell Rows
3 sets
Sled
95x1
140x1
165x1
210x1
210x1
(1 set = up and back twice)
Foam Box Squats w/ Buffalo Bar
225x8
315x6
405x4
405x4
425x2
435x2
Deadlifts w/ slight (approx. 1/2 inch) deficit
315x10
405x10
425x8
495x4
515x2
515x2
Wide Grip Cable Rows
3 sets
Dumbell Rows
3 sets
#5
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12/29/08 A.M. Training - Raw
Bench Press w/chains
135x6 w/ 1 chain (on each side)
135x6 w/ 2 chains
135x6 w/ 3 chains
135x6 w/ 4 chains
155x4 w/ 4 chains
155x4 w/ 4 chains
155x4 w/ 4 chains
165x4 w/ 4 chains
185x4 w/ 4 chains
Dumbell Floor Press
80x12
80x12
80x12
100x6
Side laterals
3 sets
Bent laterals
3 sets
Dumbell kickbacks
3 sets
Cable Pushdowns
2 sets
Bench Press w/chains
135x6 w/ 1 chain (on each side)
135x6 w/ 2 chains
135x6 w/ 3 chains
135x6 w/ 4 chains
155x4 w/ 4 chains
155x4 w/ 4 chains
155x4 w/ 4 chains
165x4 w/ 4 chains
185x4 w/ 4 chains
Dumbell Floor Press
80x12
80x12
80x12
100x6
Side laterals
3 sets
Bent laterals
3 sets
Dumbell kickbacks
3 sets
Cable Pushdowns
2 sets
#7
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HAPPY NEW YEAR
12/31/08 Training Session - RAW
Box Squats w/ chains (low box plus 1 mat)
225x8 w/ 0 chains
225x6 w/ 1 chain
225x6 w/ 2 chains
275x6 w/ 2 chains
275x6 w/ 3 chains (added belt)
275x4 w/ 4 chains
315x4 w/ 4 chains
315x4 w/ 5 chains
315x4 w/ 6 chains
365x2 w/ 6 chains
365x2 w/ 6 chains
Sled (prowler)
70lbs for distance (lost track of time/distance but it seemed forever; worked side by side with Hoss)
Sled (back pedal) note: 1 rep = up and back once
100x10
145x5
200x5
12/31/08 Training Session - RAW
Box Squats w/ chains (low box plus 1 mat)
225x8 w/ 0 chains
225x6 w/ 1 chain
225x6 w/ 2 chains
275x6 w/ 2 chains
275x6 w/ 3 chains (added belt)
275x4 w/ 4 chains
315x4 w/ 4 chains
315x4 w/ 5 chains
315x4 w/ 6 chains
365x2 w/ 6 chains
365x2 w/ 6 chains
Sled (prowler)
70lbs for distance (lost track of time/distance but it seemed forever; worked side by side with Hoss)
Sled (back pedal) note: 1 rep = up and back once
100x10
145x5
200x5
#9
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trying to catch up with my log...here we go:
1/1/09 - RAW
Bench with red bands
115 x 8
135 x 6
185 x 4
205 x 4
225 x 2
235 x 2
245 x 1
255 x 1
Close grip bench off a three board
185 x 8
225 x 7
275 x 4
295 x 4
315 x 1
3 sets of Concentration Curls
3 sets of Hammer Curls
1/4/09 - RAW
Deadlift w/ chains
315 X 6
405 X 8
455 X 6
455 X 2 w/ 1 chain (on each side)
455 x 2 w/ 2 chains
495 x 2 w/ 1 chain
495 x 2 w/ 2 chains
495 x 1 w/ 3 chains
315 x 2 w/ 3 chains
315 x 2 w/ 3 chains
315 x 2 w/ 3 chains
Sled
100lbs for 15 mins.
3 sets of Dumbell Rows
3 sets of Lat Pulls
3 sets of GHR's w/ black band
1/6/09 - RAW
Monolift Squat w/ buffalo bar and chains
320 x 6
410 x 4
410 x 2 w/ 2 chains
410 x 2 w/ 2 chains
410 x 2 w/ 2 chains
410 x 1 w/ 3 chains
320 x 12
3 sets of sissy squats w/ kettle bell
Reverse sled (up and back twice equals one set)
3 sets of 200
1/8/09 - RAW
Bench Press
185 x 12
225 x 12
275 x 4 w/ 1 board
295 x 3 w/ 1 board
305 x 2 w/ 1 board
305 x 2 w/ 1 board
305 x miss w/ no board
305 x 2 w/ 1 board
305 x 1 w/ 1 board and missed immediate 2nd attempt w/ no board
3 sets of dumbbell presses
3 sets of side laterals
3 sets of bent laterals
3 sets of hammer curls
3 sets of concentration curls
1/10/09 - RAW
Monolift Box Squats w/ green band
135 x 4
135 x 4
225 x 2
275 x 2
275 x 2
275 x 2
275 x 2
Deadlift
405 x 10
495 x 4
515 x 4
525 x 4
405 x 16
3 sets of pull ups
3 sets of dumbbell rows
2 sets of dumbbell kickbacks
3 sets of V bar pushdowns
1/12/09
Cardio training and calf work
1/13/09
Monolift Box Squat (low box w/ one mat - except last set when added additional mat)
330 x 4
420 x 3 (added belt and suit)
475 x 2
505 x 1
555 x 1
595 x miss (added knee wraps)
595 x 1 (added one more mat to box)
Squats
325 x 10
325 x 10
325 x 10
Sled (1 set equals up and back twice)
150 x 1
195 x 1
195 x 1
1/15/09 - RAW (at commercial gym)
185 x 12
225 x 15
245 x 6
245 x 6
255 x 4
Cable Crossovers (low pulley)
25 x 12
30 x 10
35 x 8
35 x 8
Military Presses
135 x 6
135 x 6
135 x 6
3 sets of side laterals
3 sets of concentration curls
3 sets of hammer curls
1/17/09 - RAW
3 sets of Sled
Box Squats w/ foam and green bands (Squat Bar)
145 x 4
195 x 3
235 x 2
325 x 2
325 x 2
325 x 2
325 x 2
375 x 1
Rack Deadlifts w/red band resistance (on two mats - about a 1/2 inch deficit)
315 x 4
405 x 2
455 x 1
455 x 1
405 x 2
405 x 2
405 x 2
405 x 2
315 x 6
3 sets of pull ups
3 sets of dumbbell rows
1/19/09
Cardio work with Calf and Tricep training
1/20/09 - HAPPY OBAMA DAY!
Box Squats (walk out) - mastadon bar
330 x 5
420 x 4
440 x 2 (added belt)
440 x 2
450 x 2
450 x 2
450 x 2
470 x 2
470 x 2
Good Mornings
135 x 6
185 x 6
185 x 6
185 x 6
3 sets of sissy squats
Sled
10 x up and back (non stop for about 10 to 15 minutes)
1/1/09 - RAW
Bench with red bands
115 x 8
135 x 6
185 x 4
205 x 4
225 x 2
235 x 2
245 x 1
255 x 1
Close grip bench off a three board
185 x 8
225 x 7
275 x 4
295 x 4
315 x 1
3 sets of Concentration Curls
3 sets of Hammer Curls
1/4/09 - RAW
Deadlift w/ chains
315 X 6
405 X 8
455 X 6
455 X 2 w/ 1 chain (on each side)
455 x 2 w/ 2 chains
495 x 2 w/ 1 chain
495 x 2 w/ 2 chains
495 x 1 w/ 3 chains
315 x 2 w/ 3 chains
315 x 2 w/ 3 chains
315 x 2 w/ 3 chains
Sled
100lbs for 15 mins.
3 sets of Dumbell Rows
3 sets of Lat Pulls
3 sets of GHR's w/ black band
1/6/09 - RAW
Monolift Squat w/ buffalo bar and chains
320 x 6
410 x 4
410 x 2 w/ 2 chains
410 x 2 w/ 2 chains
410 x 2 w/ 2 chains
410 x 1 w/ 3 chains
320 x 12
3 sets of sissy squats w/ kettle bell
Reverse sled (up and back twice equals one set)
3 sets of 200
1/8/09 - RAW
Bench Press
185 x 12
225 x 12
275 x 4 w/ 1 board
295 x 3 w/ 1 board
305 x 2 w/ 1 board
305 x 2 w/ 1 board
305 x miss w/ no board
305 x 2 w/ 1 board
305 x 1 w/ 1 board and missed immediate 2nd attempt w/ no board
3 sets of dumbbell presses
3 sets of side laterals
3 sets of bent laterals
3 sets of hammer curls
3 sets of concentration curls
1/10/09 - RAW
Monolift Box Squats w/ green band
135 x 4
135 x 4
225 x 2
275 x 2
275 x 2
275 x 2
275 x 2
Deadlift
405 x 10
495 x 4
515 x 4
525 x 4
405 x 16
3 sets of pull ups
3 sets of dumbbell rows
2 sets of dumbbell kickbacks
3 sets of V bar pushdowns
1/12/09
Cardio training and calf work
1/13/09
Monolift Box Squat (low box w/ one mat - except last set when added additional mat)
330 x 4
420 x 3 (added belt and suit)
475 x 2
505 x 1
555 x 1
595 x miss (added knee wraps)
595 x 1 (added one more mat to box)
Squats
325 x 10
325 x 10
325 x 10
Sled (1 set equals up and back twice)
150 x 1
195 x 1
195 x 1
1/15/09 - RAW (at commercial gym)
185 x 12
225 x 15
245 x 6
245 x 6
255 x 4
Cable Crossovers (low pulley)
25 x 12
30 x 10
35 x 8
35 x 8
Military Presses
135 x 6
135 x 6
135 x 6
3 sets of side laterals
3 sets of concentration curls
3 sets of hammer curls
1/17/09 - RAW
3 sets of Sled
Box Squats w/ foam and green bands (Squat Bar)
145 x 4
195 x 3
235 x 2
325 x 2
325 x 2
325 x 2
325 x 2
375 x 1
Rack Deadlifts w/red band resistance (on two mats - about a 1/2 inch deficit)
315 x 4
405 x 2
455 x 1
455 x 1
405 x 2
405 x 2
405 x 2
405 x 2
315 x 6
3 sets of pull ups
3 sets of dumbbell rows
1/19/09
Cardio work with Calf and Tricep training
1/20/09 - HAPPY OBAMA DAY!
Box Squats (walk out) - mastadon bar
330 x 5
420 x 4
440 x 2 (added belt)
440 x 2
450 x 2
450 x 2
450 x 2
470 x 2
470 x 2
Good Mornings
135 x 6
185 x 6
185 x 6
185 x 6
3 sets of sissy squats
Sled
10 x up and back (non stop for about 10 to 15 minutes)
#10
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1/22/09
RAW Training
Bench Press
185 x 10
225x8
275x2
295x1
305x1
305x1
275x3
285x2
285x2
3 sets of 100 lbs - Dumbell Press
3 sets of side laterals
3 sets of bent laterals
2 sets of concentration curls
2 sets of hammer curls
CURL BIG OR GO HOME!
1/24/09
RAW training
Sled
80x1
105x1
150x1
185x1
230x1
note: 1 set equals up and back twice
Camber Bar Squats
315x2
315x2
315x3
335x2
335x2
335x3 (add knee sleeves)
Sumo Deadlift
315x6
405x3
495x2
545x2
585x2
605x1
585x1
495x2
495x2
3 sets of lat pulls
3 sets of dumbell rows
1/26/09 - Calves, triceps, and abs (other gym)
1/28/09 @ Capitol Athletic Club
RAW Training
Squats (walkout)
315x8
405x6
425x3
455x2
455x2
465x2
465x2
Hammer Strength Base Jammer
3 sets of 225
3 sets of leg extensions
3 sets of leg curls (CURL BIG OR GO HOME)
RAW Training
Bench Press
185 x 10
225x8
275x2
295x1
305x1
305x1
275x3
285x2
285x2
3 sets of 100 lbs - Dumbell Press
3 sets of side laterals
3 sets of bent laterals
2 sets of concentration curls
2 sets of hammer curls
CURL BIG OR GO HOME!
1/24/09
RAW training
Sled
80x1
105x1
150x1
185x1
230x1
note: 1 set equals up and back twice
Camber Bar Squats
315x2
315x2
315x3
335x2
335x2
335x3 (add knee sleeves)
Sumo Deadlift
315x6
405x3
495x2
545x2
585x2
605x1
585x1
495x2
495x2
3 sets of lat pulls
3 sets of dumbell rows
1/26/09 - Calves, triceps, and abs (other gym)
1/28/09 @ Capitol Athletic Club
RAW Training
Squats (walkout)
315x8
405x6
425x3
455x2
455x2
465x2
465x2
Hammer Strength Base Jammer
3 sets of 225
3 sets of leg extensions
3 sets of leg curls (CURL BIG OR GO HOME)
#11 Guest_Hoss Cartwright_*
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Will you be in tonight or will you be busy helping Blagojevich save his job?
#15
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With work and the baby coming, I am fortunate to keep my training on track. The downside is that for many of those times I have been training by myself. Hopefully after we get a budget, I will get back to training more consistent with the team. Anyway, here is my latest training sessions.
1/29/09 - RAW Training
Reverse Green Band Bench Press
225x15
315x6
365x2
365x3
365x2
365x2
365x2
385x1
Flat bench dumbell bench press
100x8
100x8
100x8
3 sets of side laterals
4 sets of military press with chains
2 sets of concentration curls
2 sets of hammer curls
1/31/09-RAW training
225x2 w/ 3 chains
315x2 w/ 3 chains
315x2 w/ 4 chains
315x2 w/ 4 chains
315x2 w/ 4 chains
315x2 w/ 5 chains
Reverse Band Deadlifts
405x8
495x6
585x4
675x2 (added belt)
675x2
675x2
3 sets of Pullups
3 sets of narrow grip pulldowns
3 sets of GHR's
2/3/09 - RAW Training
Box Squats w/ Buffalo Bar
315x6
405x4
425x2
425x2
425x2
445x2
445x2
445x2
Sissy Squats (kettle bell)
45kgs x 10
45kgs x 12
45kgs x 12
4 sets of Sled (worked up to 230 lbs)
2/5/09 - RAW Training
185x6 w/ 2 chains
185x4 w/ 3 chains
205x4 w/ 3 chains
205x2 w/ 4 chains
205x2 w/ 4 chains
205x2 w/ 4 chains
205x1.5 w/ 4 chains
Dumbell Press
100x8
100x6.5
100x6
4 sets of dumbell flyes
3 sets of side laterals
3 sets of front laterals
3 sets of concentration curls
3 sets of triceps extensions
2/6/09 - RAW Training
-Pulled forever - Louie Simmons was visiting and my motivation went through the roof
Squats
415x2
415x2
415x2
435x2
435x2
435x2
435x2
Superwide Sumo Deadlifts
315x4
315x4
315x3
365x3
Conventional Deadlifts w/ chains
405x8
405x4 w/ 2 chains
405x2 w/ 4 chains
405x2 w/ 6 chains
455x2 w/ 6 chains
495x2 w/ 4 chains
495x2 w/ 6 chains
495x1 w/ 6 chains
Rack Pulls w/ red bands off 1st pin (standing on one mat)
135x4
225x4
315x4
405x2
405x2
405x2
405x2
3 sets of Dumbell Rows
4 sets of Lat Pulls
2/9/09 - Dynamic Bench Press, Calf, shoulders (performed at Capitol Athletic Club)
2/10/09
Box squats w/ thin foam and chains
315x2
415x2 - black tape box
415x2 w/ 1 chain
415x2 w/ 2 chains
415x2 w/ 3 chains
415x2 w/ 4 chains
435x2 w/ 4 chains
435x2 w/ 4 chains
435x2 w/ 4 chains
435x2 w/ 4 chains - went to a lower box (blue tape box)
435x2 w/ 4 chains
435x2 w/ 4 chains
Green Band Pulls (band wrapped around base of rack and pulled under legs)
4 sets
2 sets of walking good morning lunges.
good times...good times
1/29/09 - RAW Training
Reverse Green Band Bench Press
225x15
315x6
365x2
365x3
365x2
365x2
365x2
385x1
Flat bench dumbell bench press
100x8
100x8
100x8
3 sets of side laterals
4 sets of military press with chains
2 sets of concentration curls
2 sets of hammer curls
1/31/09-RAW training
225x2 w/ 3 chains
315x2 w/ 3 chains
315x2 w/ 4 chains
315x2 w/ 4 chains
315x2 w/ 4 chains
315x2 w/ 5 chains
Reverse Band Deadlifts
405x8
495x6
585x4
675x2 (added belt)
675x2
675x2
3 sets of Pullups
3 sets of narrow grip pulldowns
3 sets of GHR's
2/3/09 - RAW Training
Box Squats w/ Buffalo Bar
315x6
405x4
425x2
425x2
425x2
445x2
445x2
445x2
Sissy Squats (kettle bell)
45kgs x 10
45kgs x 12
45kgs x 12
4 sets of Sled (worked up to 230 lbs)
2/5/09 - RAW Training
185x6 w/ 2 chains
185x4 w/ 3 chains
205x4 w/ 3 chains
205x2 w/ 4 chains
205x2 w/ 4 chains
205x2 w/ 4 chains
205x1.5 w/ 4 chains
Dumbell Press
100x8
100x6.5
100x6
4 sets of dumbell flyes
3 sets of side laterals
3 sets of front laterals
3 sets of concentration curls
3 sets of triceps extensions
2/6/09 - RAW Training
-Pulled forever - Louie Simmons was visiting and my motivation went through the roof
Squats
415x2
415x2
415x2
435x2
435x2
435x2
435x2
Superwide Sumo Deadlifts
315x4
315x4
315x3
365x3
Conventional Deadlifts w/ chains
405x8
405x4 w/ 2 chains
405x2 w/ 4 chains
405x2 w/ 6 chains
455x2 w/ 6 chains
495x2 w/ 4 chains
495x2 w/ 6 chains
495x1 w/ 6 chains
Rack Pulls w/ red bands off 1st pin (standing on one mat)
135x4
225x4
315x4
405x2
405x2
405x2
405x2
3 sets of Dumbell Rows
4 sets of Lat Pulls
2/9/09 - Dynamic Bench Press, Calf, shoulders (performed at Capitol Athletic Club)
2/10/09
Box squats w/ thin foam and chains
315x2
415x2 - black tape box
415x2 w/ 1 chain
415x2 w/ 2 chains
415x2 w/ 3 chains
415x2 w/ 4 chains
435x2 w/ 4 chains
435x2 w/ 4 chains
435x2 w/ 4 chains
435x2 w/ 4 chains - went to a lower box (blue tape box)
435x2 w/ 4 chains
435x2 w/ 4 chains
Green Band Pulls (band wrapped around base of rack and pulled under legs)
4 sets
2 sets of walking good morning lunges.
good times...good times
#16
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Due to contrary belief, I have managed to squeeze in some training but work has been killing me! I literally went to the office Saturday morning at 8 am and did not leave the Capitol grounds until 8:30 pm Sunday night...managing to get about an hour sleep on my office floor. That allusive one vote is severely hampering my training and sleep schedule.
I don't have my journal in front of me but will make some entries later. I finally did my Saturday workout yesterday but obviously that was a merge of a speed and max effort day. Squats were solid but my pulls were bad...felt really heavy. I just don't have that much steam right now but know it is only temporary.
I have a family retreat in Tahoe this weekend (pending work schedule) so that is not going to help either. I tell ya...I can't even imagine when the kid is born.
Caffeine is my friend. Spence
I don't have my journal in front of me but will make some entries later. I finally did my Saturday workout yesterday but obviously that was a merge of a speed and max effort day. Squats were solid but my pulls were bad...felt really heavy. I just don't have that much steam right now but know it is only temporary.
I have a family retreat in Tahoe this weekend (pending work schedule) so that is not going to help either. I tell ya...I can't even imagine when the kid is born.
Caffeine is my friend. Spence
#18 Guest_Hoss Cartwright_*
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Posted --
Just 1 kid will keep you from training? "Much to learn you have"!
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