438 replies to this topic

[politicalmuscle]

Going into the last week of preparation. Last week, I did some light training, some in gear and some raw. The point was to get a feel for the weight, stay trained, and NOT GET HURT!

June 10, 2010

Bench Press with medium "Sling Shot"
275 x 4
295 x 2
315 x 2 x 6

Dumbell Flyes
55 x 12 x 2
70 x 8 x 2

Seated Shoulder Press
55 x 12 x 2
70 x 8 x 2

Side Laterals (Strict)
25 x 12 x 3

Cable Pushdowns
100 x 8 x 2
superset w/
Concentration Curls
45 x 10 x 2

June 11, 2010

Squats
405 x 6 w/ belt only
455 x 4 w/ belt and suit straps down
455 x 4 w/ belt and suit straps up and knee wraps
475 x 1 w/ belt and suit straps up and knee wraps
545 x 10 sec. - walk and hold

Deadlifts w/ full gear straps up
405 x 1 x 2
455 x 1 x 2
505 x 1 x 2

Now time to relax and work on making weight. Good times.

[politicalmuscle]

A quick report from my hotel in Palm Springs.

Had a mixed nationals. On the plus side, I finally achieved a total above 1500 lbs in the 165 lb weight class (1504 lbs to be exact) and hit a PR squat of 562 lbs.

On the downside, I missed hitting an Elite total and my chance to qualify for the Quest Invitational at the Arnold by 23 lbs. I was also hoping to get a squat closer to 600 lbs but just didn't have it in me that day. Additionally, I only achieved my deadlift opener of 601 lbs. I pulled 628 lbs for my second but was called for hitching. I attempted it again on my third but just couldn't hold on to the bar...slipped right out of my right hand when the bar slowed. My deadlift form was subpar to say the least.

One other shiny spot was in my bench. Even though I missed my third attempt, it was probably one of my best efforts, full range, in my Katana. I just need to get stronger at lock out.

On a side note, a special thanks to Hoss, Jim McD, and Mark. They all came down to support and help me out. I could not have done any of this without them. So you thank you guys!

Anyway, I am happy with my total and am excited to get back at it. The Elite total is not going anywhere and with powerlifting, there is always a meet around the corner.

[politicalmuscle]

June 30, 2010

NOTE: All of my bar work was done using the new Q Bar in the gym. This is the official bar used by the USAPL. My goal is to adapt to the bar and have no surprises come meet time.

Conventional Deadlifts (raw, inc. no belt)
405 x 10 x 3

Barbell Rows
225 x 6 x 3

Undergrip Pull Ups
Bodyweight x 10 x 3

GHR's
Purple Band x 8 x 3

Cable Pushdowns
100 x 6 x 1
80 x 8 x 1

Dumbell Kickbacks
45 x 10 x 2

Good times.

[Jim McDonald]

[youtube=zXkRaTokPIE&hd=1]

[politicalmuscle]

Paying homage to my old school training style continues...all lifts done without any equipment (no gear, no belt, no knee sleeves/wraps, etc.). Still doing the core lifts but also trying to give my body a break.

July 1, 2010

*Training completed at Capital Athletic Club

Bench Press
225 x 10 x 3

Weighted Dips
45/bodyweight x 10 x 3

Shoulder Dumbell Press
65 x 10 x 3

Bent Laterals
40 x 12 x 1
45 x 10 x 2

Concentration Curls
45 x 10 x 2

Straight Bar Curls
95 x 10 x 2

July 3, 2010

*Training completed at Redding gym

Squats
365 x 8 x 3

Leg Extension
120 x 12 x 3

Hip Adductors (inner thighs)
150 x 12 x 3

Seated Calf Raise
180 x 10 x 3

Donkey Calf Raise
400 x 10 x 3

July 7, 2010

*return to Supertraining (albeit on a Wednesday)

Conventional Deadlifts (w/ Q Bar)
425 x 10 x 3

Close Grip Cable Pulls
100 x 12 x 1
120 x 10 x 2

Pull Ups
Bodyweight x 10 x 3 (a couple of the last reps may have been partial)

Back Attack
90 + band tension x 8 x 3

Straight Bar Tricep Extensions
95 x 8 x 2

Dumbell Kickbacks
45 x 10 x 2

Good times...

[politicalmuscle]

I took about a week off (relax the body, vacation, work, etc.) but went back at it tonight...so back to the log. Not deadlifting for a few months so hopefully my shoulder will start to bounce back...my bench is starting to feel stronger.

8/5/10

*weight x reps x sets

Bench Press (with carpet - bar touching black tape on thin side)
285 x 6 x 3

Dumbell Flyes
45 x 10 x 3

Low Pulley Cable Flyes
30 x 8 x 3

Push Ups
Bodyweight x 40 x 2

Side Laterals
30 x 8 x 3

Bent Laterals
35 x 8 x 3

Concentration Dumbell Curls
35 x 12 x 3

Hammer Curls
40 x 10 x 3

Good. Times.

[politicalmuscle]

Long...overdue...entry

August 7, 2010

Pull Throughs
Blue Band x 20 x 3

Box Squats w/ Monolift and Blue Tape Box with 1 board and foam
325 x 2 x 1 w/ 2 chains
375 x 2 x 1 w/ 3 chains
415 x 2 x 1 w/ 3 chains
415 x 2 x 3 w/ 4 chains
415 x 2 x 1 w/ 5 chains
415 x 12 x 1 w/ no chains

Sissy Squats
45 x 8 x 3

Kettle Bell Standing Leg Exts.
35 x 8 x 3

Standing Calf Raise
270 x 12 x 1
320 x 10 x 3

Kettle Bell Knee Ups
35 x 12 x 2

Crunches
Bodyweight x 245 x 2

August 10, 2010 @ Capital Athletic Club

Straight Bar Good Mornings
225 x 10 x 1
315 x 8 x 3

Hammer Lat Pulls
225 x 10 x 1
275 x 6 x 2

Close Grip Cable Rows
150 x 10 x 1
170 x 8 x 2

Hammer Rows
225 x 10 x 1
275 x 8 x 2

Seated Leg Curls
205 x 8 x 3

Ab bench
bodyweight x 30 x 2

Bench w/ Carpet
275 x 6 x 1
295 x 6 1
315 x 5 x 1
225 x 10 x 1 (low chest)
135 x 10 x 1 (low chest)

Incline Dumbell Presses
55 x 15 x 1
75 x 12 x 2

Dumbell Flyes
50 x 12 x 1
60 x 10 x 2

Concentration Curls
50 x 10 x 3

Hammer Curls
60 x 10 x 3

August 14, 2010

Squats w/ green bands (tensors) and black tape box
325 x 2 x 2 w/ 1 mat
345 x 2 x 2 w/ foam (no 1 mat) - add suit straps down (protect hip)
375 x 2 x 6

*completed training at Capital Athletic Club
Leg Press
540 x 10 x 1
630 x 10 x 1
720 x 8 x 2

Leg Extensions
210 x 8 x 3

Standing Calf Raise
580 x 8 x 3

Seated Calf Raise
160 x 10 x 3

August 17, 2010

Zercher Harness Pulls (33 pin in white rack)
315 x 8 x 1
405 x 6 x 3

Barbell Rows (felt pain in shoulder)
225 x 8 x 3

Neutral Grip Rows
140 x 8 x 1
150 x 7 x 2

GHR's w/ 2 purple bands
bands x 8 x 3

August 19, 2010

Bench Press Day (training journal missing)

August 21, 2010

*started training at Capital Athletic Club
Unilateral Leg Press
405 x 10 x 1
495 x 8 x 2

Leg Extension
250 x 8 x 3

Seated Calf Raise
180 x 8 x 3

*finished training at ST
Box Squat w/ green bands (tensors) - black tape and 1 mat and 1 wood mat
330 x 3 x 2
350 x 2 x 1
380 x 2 x 3
420 x 2 x 1

Standing Calf Raise
270 x 15 x 3

August 25, 2010 (work interrupted August 24 workout)

Zercher Harness Pulls (32 pin)
405 x 8 x 1
495 x 4 x 1
545 x 2 x 4
565 x 2 x 2
*pin is too low...hurt lower back

Close grip lat pulls
160 x 8 x 3

T-Bar Rows
90 x 8 x 3

GHR's
2 black mini-bands x 6 x 3

August 26, 2010

Incline Flyes
45 x 15 x 1
55 x 12 x 1
60 x 12 x 2

Cable Crossovers (mid pulley)
40 x 12 x 2
60 x 8 x 2

Bench Press w/ carpet
225 x 10 x 1
245 x 8 x 3

Rope Pushdowns
90 x 12 x 2

Dumbell Kickbacks
45 x 8 x 2

Dips
Bodyweight x 30 x 3

August 28, 2010 (quick training session and sore back) @ Capital Athletic Club

Squats (no belt and knee sleeves only)
405 x 8 x 1
425 x 6 x 1
455 x 4 x 1
*not full depth

Leg Extensions
250 x 8 x 3

Standing Calf Raise
580 x 12 x 3

August 29, 2010

Standing Shoulder Press
60 x 10/11 x 3

Side Laterals
30 x 10 x 3

Bent Laterals
35 x 12 x 3

Double Hitch Hiker
3 x 15 x 1
10 x 12 x 2
12 x 12 x 1

Concentration Curls
45 x 12 x 2
55 x 10 x 1

Hammer Curls
60 x 10 x 2

September 1, 2010 (exhausted so this workout was lucky to even happen...had to work late the night before)

Zercher Harness Pulls (Sumo Stance) - Black Rack at 5th hole from ground
375 x 6
485 x 2 x 6
505 x 2 x 2

Neutral Grip Lat Pulls
160 x 8 x 1
180 x 6 x 2

Close Grip Lat Pulls
160 x 8 x 3

GHR's
Red Bands x 8 x 1
Red Bands x 6 x 1
Red Bands x 8 x 1

[politicalmuscle]

September 2, 2010

-Bench Press Day (missed journal entry)

September 4, 2010

I started a new training regime on Squat Days. I will start at my commercial gym (Capital Athletic Club) and then move on to Supertraining Gym. This not only allows me to fit in some accessory exercises, but my hips and legs are all warmed up and ready for a session of squats. And believe or not, my legs are not spent at all by the time squats begin.

*at Capital Athletic Club

Unilateral Leg Press
405 x 8 x 1
495 x 7/8 x 2

Leg Exts.
250 x 10 x 3

Seated Calf Raise
180 x 10 x 3

*at Supertraining

Cambered Bar Squats w/ blue tape box, 1 mat, and 1 foam cushion
330 x 4 x 1
420 x 2 x 3
470 x 2 x 3
490 x 2 x 1

Pull Throughs
Blue Band x 15 x 2

Standing Calf Raise
270 x 10 x 3

September 6, 2010

Double Hitchhiker
5 x 15 x 3

Strict Side Laterals
30 x 8 x 3

Strict Bent Laterals
35 x 8 x 3

Upright Rows (Barbell) - false grip
65 x 10 x 3

Bench Press w/ chains (1/2 board)
185 x 2 x 2 w/ 1 chains
185 x 2 x 2 w/ 2 chains
185 x 2 x 2 w/ 3 chains

Concentration Curls
35 x 12 x 3

Straight Bar Curls
95 x 8 x 3

September 7, 2010

Zercher Harness Pulls (Sumo) @ 32 pin
405 x 6 x 1
495 x 6 x 1
585 x 2 x 1
605 x 2 x 3

Undergrip Lat Pulls
140 x 8 x 1
160 x 8 x 1
180 x 7 x 1

Lat Pulls
160 x 6 x 3

GHR's
purple band x 8 x 3

September 9, 2010

Incline Flyes
60 x 15 x 1
70 x 12 x 1
80 x 10 x 2

Bench Press w/ slingshot
245 x 6 x 1
275 x 6 x 1
295 x 5 x 1
315 x 5 x 1
335 x 2 x 1
365 x 1 x 1 (good in training but "touch and go"/no pause
225 x 8 x 3

Cable Pushdowns (Straight Bar)
100 x 8 x 1
110 x 8 x 2

Rope Pushdowns
70 x 9 x 2

September 11, 2010

*at Capital Athletic Club
Leg Extensions
200 x 10 x 1
280 x 8 x 3

Machine Leg Press
400 x 10 x 3

Seated Calf Raise
180 x 10 x 1
225 x 8 x 2

*at Supertraining Gym
Standing Calf Raise
270 x 15 x 3

Straight Bar Box Squats w/ blue tape box and foam cushion
325 x 4 x 1
415 x 2 x 1
465 x 2 x 1
505 x 2 x 3
525 x 1 x 1
415 x 12 x 1

September 14, 2010

GHR's
Double Purple Bands x 10 x 3

Zercher Harness Pulls @ 33 pin (w/ belt)
405 x 8 x 1
495 x 4 x 3

Pull Ups
Bodyweight x 15 x 1
Bodyweight x 12 x 1
Bodyweight x 11/5 x 1

Neutral Grip Rows
160 x 8 x 2
140 x 9 x 1

September 16, 2010

Incline Dumbell Flyes
60 x 20 x 1
70 x 15 x 1
80 x 12 x 2

Bench Press w/ 1/2 board
225 x 8 x 2
245 x 6 x 2
255 x 6 x 1
255 x 5 x 1

Overhead Cable Rope Exts.
50 x 14 x 1
70 x 8 x 2

Straight Bar Pushdowns
100 x 8 x 1
110 x 8 x 1

In Victoria, B.C. for a week. Had a quick leg workout on September 18, 2010. But for the most part, I just did A LOT of walking and ate/drank badly. Back at in when returned home...actually, only a few hours after I arrived back in Sac. And it was a good workout.

September 22, 2010 (merged squat and back day. Did not do pulls or biceps)

*at Capital Athletic Club

Squats
415 x 8 x 3 (had a lot of energy and good depth. I could have done a few more but wanted to take it easy after a week break)

Leg Exts.
250 x 8 x 1
250 x 10 x 2

Standing Calf Raise
580 x 15 x 3

Leg Curls
160 x 8 x 1
160 x 6 x 1
160 x 8 x 1

Iso Lateral Hammer Rows
275 x 8 x 3

Iso Lateral Hammer Pulldowns
225 x 8 x 3

[politicalmuscle]

Low and behold. I finally updated my log. And I swear I still train at ST.

October 2, 2010
*My family and I traveled down to the USC vs. UW game in LA. The day of the game; we stayed with her sister in Valencia aka Awesometown. Not willing to miss another workout, I got a day pass at LA Fitness and got some work in. I actually had a pretty good workout.

Leg Press
720 x 8 x 1
810 x 6/7 x 2

Hammer Unilateral Leg Extensions
100 x 10 x 1
120 x 8 x 2

Squats (w/ belt and knee sleeves)
405 x 8 x 1
455 x 6 x 2

Seated Calf Raises (Nautilus XPlode)
180 x 8 x 3

Machine Calf Raises (Seated Nautilus Plus)
140 x 8 x 2

Standing Calf Raises (Cybex)
300 x 10 x 2

October 5, 2010
Deadlifts (note: this is the second deadlift training session after a two month layoff)
405 x 8 x 1
455 x 8 x 1
675 x 1 x 1 w/ reverse green bands (I jumped in someone elses exercise, ehem Treston, and pulled it. Not going to lie, not the smartest thing I have done and definitely burnt me.
455 x 8 x 1

Close Grip Lat Pulls
160 x 8 x 3

Pulls Ups
Bodyweight plus 25 x 6 x 3

GHR's
Blue Band x 8 x 3

Concentration Curls
50 x 12 x 1
60 x 10 x 2

Hammer Curls
60 x 8 x 2

October 7, 2010
Bench Press w/ Sling Shot (narrower grip)
-after warm up sets
275 x 8 x 1
295 x 6 x 1
295 x 4 x 1
305 x 2 x 1
*I actually broke form and fought against the Sling Shot, actually aggravating my arm. I need to let the Sling Shot do its thing and just go with the motion. Still need some work.

Incline Dumbell Flyes
75 x 10 x 1
80 x 8 x 1
80 x 6 x 1

Double Hitchhiker (with light dumbbell)
5 x 12 x 3

Side Laterals
30 x 8 x 3

Bent Laterals
35 x 8 x 3

Cable Pushdowns (EZ Bar)
110 x 8 x 1
130 x 6 x 2

Dumbbell Kickbacks
50 x 3 x 3

October 9, 2010
*@ Supertraining Gym

Squats w/ knee wraps (after warm-ups)
420 x 8 x 1
490 x 4 x 1
510 x 4 x 1
530 x 2 x 1

*@ Capital Athletic Club
Leg Press
720 x 8 x 3

Toe Presses
630 x 10 x 1
720 x 8 x 2

Leg Extensions
250 x 8 x 3

Standing Calf Raise
580 x 12 x 3

AbCore
25 (Top), 25 (Bottom) x 15 x 1
50 (Top), 25 (Bottom) x 15 x 2

Abench
Bodyweight x 20 x 2

October 12, 2010
Deadlifts
315 x 8
405 x 8
455 x 6
495 x 2 x 4

Neutral Grip Cable Pulls
160 x 6 x 3

Barbell Rows (Overhand Grip)
225 x 8 x 3

GHR's
Purple Bands x 10 x 3

Concentration Curls
55 x 10 x 2

Hammer Curls
55 x 10 x 2

October 14, 2010
Incline Dumbell Flyes
65 x 10 x 1
75 x 10 x 3

Bench Press w/ Sling Shot
225 x 8 x 1
245 x 8 x 1
275 x 6 x 1
295 x 6 x 1

Side Laterals
35 x 8 x 3

Bent Laterals
45 x 8 x 3

Dumbbell Kickbacks
45 x 12 x 1
55 x 10 x 1

Cable Pushdowns
100 x 10 x 1
120 x 8 x 2

October 16, 2010
*Going off of memory because I missplaced my log for this day
Squats
415 x 8 x 1
465 x 4 x 2 (not to complete depth but felt good nonetheless. Belt and knee sleeves only)

Sled
3 sets

Kettle Bell Leg Extensions
3 sets

Standing Calf Raises
3 sets

October 20, 2010
*Had accupuncture therapy on Tuesday so I couldn't train that day. I put it off until Wednesday morning.
Deadlift (w/ Q Bar)
405 x 8 x 1
495 x 6 x 1 (Tore calus but had one of the trainers at the gym tape my hand. I was good to go after)
545 x 2 x 3 (did not do my fourth set as I felt tightness in my neck. I am trying to lift smarter and not get any setbacks.)

Close Grip Lat Pulls
140 x 10 x 1
160 x 8 x 2

Dumbell Rows
80 x 12 x 1
100 x 8 x 2

Superwide Sumo Stiff Legged Deadlifts
225 x 8 x 3 (THESE WERE A KILLER!)

Concentration Curls
55 x 8 x 2

Straigh Bar Curls (minimal rest between sets)
Bar Only x 20 x 3

[politicalmuscle]

Everybody settle down...here is some of my last training entries. I suck at this.

November 11, 2010 - Bench Press

Incline Flyes
65 x 10 x 3

Side Laterals
35 x 10/12 x 3

Rear Laterals
40 x 10/12 x 3

Bench Press
275 x 4 x 1 on 1/2 board
300 x 2 x 1 on 1/2 board
315 x 2 x 1 on 1 board
325 x 1 x 1 on 1 board
335 x 1 x 1 on 1 board
135 for numerous reps to work on tucking the elbows

November 13, 2010 - Squat

@ Capital Athletic Club

Leg Press
720 x 10 x 1
810 x 8 x 2
855 x 6 x 1

Toe Presses
630 x 7/8 x 3
520 x 9 x 1

Leg Extensions
250 x 8 x 3

@Supertraining Gym

Safety Bar Box Squats w/ black inzer single ply suit (knee sleeves)
425 x 2 x 1 w/ low box and 4 mats w/ blue foam (13 inches minus foam)
475 x 2 x 1
515 x 2 x 1
565 x 2 x 1
565 x 2 x 1 (removed one mat)
605 x 1 x 1
625 x 1 x 1

Calf Raises
180 x 20 x 3

[politicalmuscle]

The Move Into Multi Ply

I started Saturday morning at Capital Athletic Club...

Leg Extensions
200 x 10 x 1
220 x 8 x 1
240 x 8 x 2

Leg Press
360 x 10 x 1
720 x 8 x 1
810 x 8 x 2

Toe Presses (on Leg Press machine)
630 x 8-10 - 3

...then I moved on the ST

Box Squats

*I was basically wearing two suits. My old champion squat suit I used a briefs and then added my TRX suit over it. We were also trying out Mark's new Iron Wolf squat bar (weighs 65 lbs)

335 x 2 x 1 w/ 2 chains on each side
335 x 2 x 1 w/ 4 chains (160lbs) on each side
385 x 2 x 2 "
425 x 2 x 1 "
475 x 2 x 1 "
515 x 1 x 1 " (removed box and put my TRX straps up)
565 x 1 x 1 "
585 x 1 x 1 "

Standing Calf Raise
230 x 15 x 3

[politicalmuscle]

February 14, 2011 - Speed/Hypertrophy Day

Bench Press w/ bands (iron wolf bar)
135 x 4 x 3 w/ orange mini bands
155 x 4 x 3 w/ orange mini bands

Flat Bench Flyes
55 x 10 x 3

Seated Military Press
95 x 12 x 1
115 x 8 x 2

Side Laterals
30 x 8 x 3

February 15, 2011 - Deadlift

Deadlifts
405 x 10
495 x 6 x 2

Lat Pulls
150 x 10 x 3

Barbell Rows
135 x 10 x 3

Stiff Legged Deadlifts
135 x 10 x 3

Bench Press with Sling Shot
275 x 2 x 1
295 x 2 x 1
315 x 2 x 1
325 x 2 x 3

Rope Pushdowns
80 x 10 x 3
superset w/
Dumbell Concentration Curls
35 x 12 x 3

Dumbbell Kickbacks
35 x 10 x 2
superset w/
Alternate Dumbbell Curls
45 x 7-8 x 2

[politicalmuscle]

February 19, 2011 - Heavy Squats. My first move into true multiply gear. Chris Ampania loaned me his gear and while the briefs are a bit small, the suit is right no the target. Once I get used to it, I should be able to put up some good weight. So far, so good.

Front Squats w/ iron wolf deadlift bar (screwed up and didn't realize somone left the deadlift bar on the mono.)
225 x 8 x 3

Standing Band Leg Exts.
Green x 12 x 1
Green + red mini x 10 x 2

Squats w/ iron wolf bar
425 x 2 x 1 w/ double ply inzer briefs
425 x 2 x 1 w/ 2 chains each side
425 x 1 x 2 w/ 4 chains; added ace suit straps up (squatted very high(
425 x 2 x 2 w/ 4 chains straps down
475 x 2 x 1 w/ 4 chains straps down
515 x 1 x 1 w/ 4 chains straps down
515 x 1 x 1 w/ 4 chains straps up
565 x 1 x 1 w/ 4 chains straps up
605 x 1 x 1 w/ 4 chains straps up

Depth was decent and I feel there's more room to move up in weight. I am hoping to get over 700 lbs straight weight by my first meet. This will take time; but time is all I have

February 21, 2011 - Speed/Hypertrophy Day

@ Capital Athletic Club

Incline Hammer Bench
315 x 6-8 x 3

Cable Crossovers
60 x 8-10 x 3

Military Press w/ smith machine
135 x 12 x 1
185 x 6-8 x 2 - positioned seat so I was pushing away from face
135 x 8 x 2 - positioned seat so I was pushing toward my face. A little more difficult

Rear Delt Mach
120 x 8-10 x 3

Straight Bar Curls
95 x 6 x 2

Concentration Curls
45 x 8-10 x 2

Good times.

[politicalmuscle]

February 22, 2011

Sumo Deadlifts
315 x 10 x 1
405 x 10 x 1
495 x 8 x 1
545 x 1 x 1 add metal pro deadlift suit (too tight)
495 x 2 x 1 too tight
495 x 2 x 1 add metal pro squatter
585 x 1 x 1
635 x 1 x 1
685 x 1 x 1
705 x miss (barely)

Barbell Rows
225 x 8 x 3

Cable Rope Pulls
80 x 8-10 x 3

Stiff Legged Deadlifts
225 x 10 x 3

February 22, 2011

Bench Press
275 x 2 x 1
295 x 1 x 1
315 x 2 x 1 w/ 1 board
335 x 1 x 1 w/ 2 board add Rage X
365 x 1 x 1 2/ 1 board
385 x 1 x 1 w/ 1 board
225 x 3 x 1 w/ 3 board
365 x 6 x 1 w/ 3 board

February 26, 2011

no training

February 28, 2011
@CAC

Incline Hammer Press
225 x 12 x 1
315 x 8-6-7 x 3

Cable Crossovers
30 x 12 x 1
40 x 10 x 2
45 x 8 x 1

Dumbbell Shoulder Press
45 x 12 x 1
55 x 10 x 1
60 x 8-6 x 2

Rear Lateral Mach. Raises
120 x 8 x 3

@Home

Concentration Curls
30 x 12 x 2

Hammer Curls
45 x 12 x 2

March 1, 2011
Reverse Band Deadlifts
495 x 4 x 1
585 x 2 x 1
635 x 2 x 1
655 x miss
585 x 3 x 5

Bent Over Rows
225 x 8 x 3

Lat Pulls
140 x 10 x 1
150 x 10 x 1
160 x 8 x 2

GHR's
BW + red band x 12 x 3

March 2, 2011
Bench Press
230 x 2 x 1
250 x 2 x 1
280 x 2 x 1
300 x 2 x 1
310 x 2 x 1
320 x 1 x 2

Dumbbell Exts
40 x 12 x 1
45 x 8 x 2

Rope Pulldowns
90 x 6-8 x 2

March 5, 2011

Pull Throughs
Blue/Green Band x 10 x 3

Box Squats
325 x 6 x 1
415 x 4 x 1
505 x 2 x 1 (add briefs)
555 x 1 x 1
595 x 1 x 2 (add suit - straps down)
615 x 1 x 1 (raised box - blue tape and 4 mats)
645 x 1 x 1
685 x 1 x 1

Front Squats w/ zercher harness
225 x 10 x 2
275 x 8 x 2

Standing Calf Raise
295 x 12 x 2
345 x 10 x 2

Front Sled
285 x 2 x 3

March 7, 2011

Trained Chest, Shoulders, and Biceps at CAC

March 8, 2011

Sumo Deadlifts
405 x 10 x 1
495 x 8 x 1 (add belt)
585 x 2 x 1 (add suit)
635 x 2 x 1
675 x miss
675 x 1 x 1
405 x 2 x 8

Box Squats w/ safety Bar
335 x 2 x 10

[politicalmuscle]

March 10, 2011

Bench Press
275 x 2 x 1
315 x 2 x 1 add rage x - off one board
335 x 2 x 1
365 x 2 x 1
405 x 2 x 1
435 x 2 x 1
455? x 1 x 1 (miss load but still got it)
455 x 2 x 1 off three board

Tricep Extensions (Skull Crushers)
95 x 10 x 2

Rope Pushdowns
80 x 6-7 x 2

[higgs]

Quote

politicalmuscle - 2011-03-09 9:11 PM

February 22, 2011

Sumo Deadlifts
315 x 10 x 1
405 x 10 x 1
495 x 8 x 1
545 x 1 x 1 add metal pro deadlift suit (too tight)
495 x 2 x 1 too tight
495 x 2 x 1 add metal pro squatter
585 x 1 x 1
635 x 1 x 1
685 x 1 x 1
705 x miss (barely)

DAMN SON!! Nice pulling runt...even if it is sumo.

[politicalmuscle]

Thanks Higgs!

Here's the latest:

March 12, 2011

Reverse Sled
180 x 2 x 3
225 x 2 x 1

Front Squats
225 x 8 x 1
275 x 8 x 3

Box Squats w/ green and blue bands
150 x 2 x 1
240 x 2 x 1
330 x 2 x 1
330 x 2 x 1 (add briefs)
380 x 2 x 2
420 x 2 x 2 (add metal pro suit)
470 x 1 x 1
510 x 1 x 1
560 x 1 x 1

Standing Calf Raise
250 x 15 x 3

March 14, 2011 @ CAC

Hammer Incline Press
315 x 6-8 x 3

Weighted Dips
90 x 6-7 x 3

Hammer Shoulder Press
185 x 10 x 1
205 x 8 x 2

Bent cable laterals (Freemotion)
20 x 6 x 1
15 x 10 x 3

Concentration Curls
30 x 12 x 3

Hammer Curls
45 x 8 x 2

March 15, 2011

Zercher Harness Pulls
405 x 4 x 1
495 x 2 x 6
545 x 2 x 2

Cambered Bar Box Squats
230 x 2 x 5 w/ 120 lbs of chains
280 x 2 x 5 w/ 120 lbs of chains
320 x 2 x 2 w/ 120 lbs of chains

T Bar Rows
135 x 6 x 3

Wide Undergrip Lat Pulls
120 x 8 x 1
140 x 8 x 1
160 x 6.5 x 1

GHR's
Red Band x 10 x 3

Fat Bar Overhand Pulls (Grip)
225 x 6 x 3

Knee Ups
BW x 20 x 3

[politicalmuscle]

Lost my blackberry on one stupid night a few weeks back...and with it, many journal entries. So here is the latest since the lose.

March 28, 2011

@CAC
Hammer Incline Press
315 x 9 x 1
335 x 6 x 1
315 x 6 x 1

Cable Crossovers
40 x 10 x 1
45 x 10 x 1
55 x 8 x 2

Shoulder Press
70 x 6-8 x 3

Machine Side Laterals
100 x 8 x 3

Concentration Curls
30 x 12 x 3

Hammer Curls
45 x 10 x 3

March 29, 2011 - unexpected dinner with the Speaker of the Assembly. Missed deadlift training...but needed a break anyway.

March 31, 2011

Floor Press
225 x 4 x 1
275 x 2 x 2
295 x 1 x 2
315 x 1 x 2
325 x miss x 1

Incline Dumbbell Press
75 x 12 x 1
80 x 12 x 2

Lat Pulls
160 x 8 x 2
140 x 10 x 1

Dumbbell Rows
100 x 8 x 3

Cable Rope Pushdowns
80 x 8 x 2

One Arm Dumbbell Exts.
40 x 10 x 2

April 2, 2011

GHR's
Red Band x 12 x 3

Box Squats (blue tape w/ 2 boards)
325 x 4 x 1
325 x 2 x 1 (add briefts)
325 x 2 x 1 w/ 3 chains each side (for remaining sets as well)
415 x 2 x 1 removed one board
415 x 2 x 1 replaced one board
505 x 1 x 2 (add suit - straps down)
555 x 1 x 1
595 x 1 x 1
595 x 1 x 1 added one board (3 total)

Reverse Hyper
60 x 8 x 3

Kettle Bell Swings
28 kgs x 15 x 1
32 kgs x 15 x 3

Grippers
Captain Crush #1 x 8 x 3

Knee Ups
BW x 20 x 3

Weighted Planks
5 chains x 25 secs x 1
5 chains x 30 secs x 1

[politicalmuscle]

April 18, 2011

Another long delay in entries...

Speed bench with bands
135 x 5 x 4 w/ purple monster minis
165 x 5 x 4 "
185 x 4 x 2 "

Incline dumbbell press
80 x 10 x 3

Kettle bell shoulder press
28 kgs x 8 x 3

Side laterals
30 x 10 x 3

Concentration curls
35 x 12 x 3

Alt dumbbell curls
40 x 7-8 x 2

[politicalmuscle]

4/20/11 - @ Capital Athletic Club (quick morning session)

Squats
405 x 6 x 1
425 x 6 x 2

Mach. Leg Press
400 x 10 x 3

Leg Exts
200 x 8 x 1
210 x 8 x 2

Standing Calf Raise
580 x 10 x 3

Seated Calf Raise
155 x 10 x 3

4/21/11

Bench Press w/ sling shot
315 x 2 x 1
335 x 1 x 1
345 x 1 x 1
355 x 1 x 1
365 x miss x 1

One arm dumbbell rows
105 x 10-12 x 3

Pull ups
BW x 12 x 1
BW x 10 x 2

Cable Pushdowns
90 x 12 x 1
100 x 10 x 2

Overhead Dumbbell exts
35 x 12 x 1
40 x 8-10 x 2