The Journal of a Physics Major

[Hazerboy]

I've posted on these forums for awihle, but I just *discovered* the journal section. I actually lost my paper journal a week or two ago, so I decided to start my own on here.

GOALS before september 16th (start of school:)

280 bench
430 squat with SOLID depth
510 Deadlift
Bodyweight + 140lb chin (just for fun)

hopefully some of these will be in competition, it think there is another 100% RAW comp. in chicago right when I get back to school, so I may compete in that.

Deadlift right now is my strong point so I'm really not gonna work on it too much. My biggest weakness is BENCH, so any help in that area would be great. anyways, here was my last 3 workouts:

6/16/08

DE bench, 8x3, 130 lbs

Gorilla pull-ups, 1 fist down on rope, 3x4, 35lbs

2 board press
135 x 5, 185x 5, 205x5, 235x5, 235x5; felt pretty solid. 2 brd is my biggest weakness so I'm gonna try and hammer this one hard.

Bent over rows, 155, 3x8

JM press, 2x8, 115

Curls, 3x8, 95lbs

grip work

6/18/08

ME Squat - bottom position high bar squat. Personal Best: 355.
worked up to 315,
360<--- FAIL. This was really annoying. I gave it two tries, then worked down to 345, failed again, and left it until next time (pissed, obviously).

SLDL 2x6, 306 (plus some warm up sets)

Ab wheel roll outs, 4x5, almost full ROM!

Barbell step ups, 3x8, 135

Weighted incline sit-ups, 3x10, 40lbs

Grip work

6/20/08

ME bench - floor press. This is definitely my weakest ME exercise, meaning I need to make some serious gains on this.
135x3, 175x2, 205x1, 225x1, 250x1, FAIL. This was really frustrating, especially because I don't have a spotter to unrack the weight.

Front lever work, A few alternative one-arm negatives.

3x6, O.H. press, 95, 105, 95

Partial chins, 3x6, 45, 75, 95. 90 degrees and up is definitely my weakness for chinups, so like the 2 brd. press I'm gonna try and hammer this one pretty hard.

3x10, close grip bench press, 135, 155, 145

3x8 reverse curls, 85

grip work.

Thats all for now. Its a little messy but I'm in a hurry, I might clean it up later.

-Trent

[Hazerboy]

Sunday, 6/22/08

DE Squat

warm up

205 12x2, still working on using a wider stance/lower box.

Speed deadlift, 4x1, 300.

Wide stance, L.B. good mornings
135x6
185x6
225x6
205x6

One foot elevated lunges
95x8
115x8
115x8

Grip work

Monday, 6/23/08

Lighter day, worked out at ben moore's place

Pullups
bdywght x 5
25 x5
55 x5
65x4 (damn)
55x5

reverse rows
135x8
165x8
165x8

DE bench
135x3
135x3
135x3
put on some bands! (doubled up mini's, I think)
95x3
95x3... I think I did like 4 or 5 more sets or something. I loved these! Speed bench becomes a whole new lift with bands, I'm definitely going to have to buy some now.

T.B. overhead press
100x6
120x6
120x6

HUMMER PULL! This one was more for fun, ben had the equipment and they hadn't really tried it out yet so we set it up and gave it a go. It was usually either close to impossible or a little too easy (especially for the bigger guys, hah!) depending on the incline, but still pretty cool.

[Hazerboy]

Wednesday 6/25/08

I was still crazy sore in the glutes today so I eased up on the volume

ME: rack pulls worked up to 600 (miss) then tried 550 (miss)

Interesting story: I actually only have 460 lbs in weights, so I ended up attaching all the dumbells I had to my oly bar. I didn't realize it was 600 lbs until after I gave it a go and it went unmoved. Woops!

Ab wheel rollouts, 3x5 - almost full ROM!

light high bar good mornings, 3x8, 135

inclined situps, 3x10, 40 lbs

grip work

Thursday 6/26/08

ME bench: Floor press
135x3, 175x2, 215x1, 230x1 (PR) 240x1 (miss). My floor presses are still pretty pathetic, so I think I'm going to add them in as a regular exercise from now on (instead of just ME).

Gorilla pull-ups, 2 fist, 3x4, 40 lbs (PR)

2 board press: 135x5, 185x5, 215x5, 240x5 (PR)

Partial chins, 35x6, 95x6, 95x6, 70x6

JM press, 120x8, 120x8, 115x8

Curls, 2x8, 95

Grip work

[Szust]

I'm very impressed by your chin up and squat weights. By the way, where are you majoring in physics?

[Hazerboy]

Thanks man. I wrestled in high school so I focused a lot on chins/pull ups versus bench work. As for physics, I'm studying it at the university of chicago. I decided to put it as my heading because I thought it would attract a little more attention, especially since a lot of the thread titles are all the same.

DE Squats - 6/29/08

warm up

10x3, 210 lbs . used a bit lower of a box this time, felt a lil sluggish till around the 5 or 6th set.

speed deads - 4 singles, 300. I rarely deadlift heavy so I think I'm going to keep doing these so the motion stays fresh in my "muscle memory." Hopefully I can get ahold of some bands soon.

Low Bar Wide Good mornings, 4x6
205x6
235x6
255x6
235x6
I really liked how these felt so I think I'm going to keep them as a staple.

Ab wheel rollouts

I was out of town and the gym I was at closed at 6 on sundays, so I had to cut this one short.

7/1/08

DE Bench

8x3, 140 lbs. Messed around with grips a lot on this one.

chins - Alternating comedowns, 4 singles each side. these were HARD, as usual, though on my first rep I locked off at parallel with my left arm. Woot!

Floor press 4x6
135x6
185x6
185x6
175x6
For some reason these are ridiculously hard for me, I can bench press way more than I can floor press.

D.B. rows, 2x8, 80 lbs

dips - 2x8, 45lbs

grip, stretched some.

Cranked the volume down today because I was so sore from windsurfing the day before. My lats and delts were killing me before I even stepped in the gym!

[Hazerboy]

taken a few days off because of vacation and I've been a little sick.

7/6/08

ME lower body day

Deadlift rack pulls, from the knees
225x4
315x2
405x1
475x1
530x1
560 - miss
I was shocked at how bad my lockouts were, only 30 pounds more than my best dead. I guess I shouldn't be surprised though - I probably haven't done these in at least a year.

Parallel box squats with pause, 4x5
225x5
285x5
285x5
275x5

ab wheel rollouts, 3x5

High bar, mid stance G.M.
185x8
185x8
175x8


Pull throughs
3x10

leg lifts, 3x10


7/7/08

ME Upper body day

Had to cut this one short too, we were leaving on a plane back home in a few days

Incline presses
115x5
145x3
185x1
215- MISS
200 - easy.

Like rack pulls I haven't done these in probably a year. I dropped the weight after I missed quiet a bit just to get a solid number down and move on.

Pull ups, 5x5
bodyweight x 5
+25 x 5
60x5
60x4 (damn)
50x5

Dips
45x10
45x8
35x8

Some weird row machine (like an incline bench)
3x10

J.M. presses 3x10, 120 lbs

grip work

[Hazerboy]

7/9/08

DE Squats

warmup
8x3, wide stance, box 1 inch below parallel
235 lbs

Speed deads
6 singles
275

Ab wheel, 3x5
VERY close full ROM, i'll have to take some videos soon.

L.B. wide stance good mornings,4x6
205x6
260x6
240x6
240x6

one foot elevated lunges
2x10, 110 lbs

weighted situps, 3x8, 45 lbs

Girp work
filed HG 250 singles, 4 or 5 each hand.
filed HG 200 overcrushes, 7 sec, 2 each hand

Levering, 2x5 towards and away from face
1x5 side to side

[Hazerboy]

6/11/08

DE Bench

Got my bands in yesterday! Woot!

Speed bench with minis, double looped
95 lbs, 8x3

Gorilla pull-ups, 4 fist
25lbs x 3
15 x 4
15x4

GOAL: 2x4, 30 lbs

Floor Press
135x6
185x6
185x6
185x6

Partial Chins
35x6
105x6
95x6
95x6
Done off a stool. I think I'm going to try them freestanding next time, they felt way harder that way.

Dips
45lbs, 3x8. working up to 3x10.

Reverse Rows 3x8, 165

Plate Holds, singles, Two 35s, only made the first out of 3.

Block weight pass until exhausted

Finger tip pushup (I can only do 1... so afterwards I just do 10 second holds :-p ).

[Hazerboy]

7/13/08

ME Squat

Box squat with bands, 1 inch below parallel.

135x3
225x1
275x1
325x1
340 - MISS
Used green bands the whole time, somewhere around 120 lbs of resistance at the top. This was a new lift for me since I just got the bands a few days ago.

SLDL
135x6
225x6
275x6
315x6 easy.

Ab wheel, 3x5

high bar mid stance G.M.
3x8, 185

No time for grip work today. i had some friends come over and we grilled 10 lbs of striped bass that I caught off the cost of Massachusetts. Good stuff!

[borracho]

wow..nice work with those SLDLs

[Hazerboy]

Thanks man. I felt like I could have handled more but I was in a hurry.

ME bench

7/14/08

Band Press, Green Bands (mediums)
Barx5
115x3
170x1
195x1
215x1 MISS
205x1
These were tough but I really liked them. I might be using too much resistance though - my regular bench max is around 260 O__O.

Chins ups: Alternating one are comedowns, 3 singles each arm
HUGE P.R. here. I could lockoff at parallel two out of the three reps for both arms. WOOT

Floor Press
135x6
170x6
195x6 EASY
190x6
I think I've finally found the groove for these. I tuck my arms a lot more now.

Pullups
10x5
60x5
60x5
PR!! woot!

J.M. presses
125, 2x10 PR

Thickbar reverse curls: 3x8, 95 lbs

Singles with HG 300 - 5

Great day! Tons of PRs, hopefully I can get this goin the rest of the week.

[Hazerboy]

7/16/08

DE box squats, 1 inch below parallel

185, 4x2
205, 6x2

I used the "small" blue bands (60-80 lbs of resistance at the top). I recently figured out i've been doing box squats wrong lately too - i haven't been sitting back on the box, I would usually just sit, pause, and explode up while staying tight in the squat position.

Speed Dead singles, Reverse Bands (i just had to try these
Blue Bands again, around 70 lbs of assistance at the bottom
385x1, 1,
365x1, 1

Ab Wheel rollouts 3x5

Wide Legged L.b. GM
185x6
250x6
250x6
250x6

3x10, incline situps, 45 lbs

GRIP

Pinch - singles with 35s - 3
Pony Clamp assisted reps

Bending - this is the first time I've been since I punctured my hand back in november or so.Surprisingly, i haven't lost much strength. I could still bend all the way down to the 5.5 inch long, 1/4 inch diamter HLS. I'm going to try my old nemesis, the 60D nail next week sometime.

[Hazerboy]

7/18/08

DE Bench

warm up

8x3, 105 plus doubled up minis.

4 fist gorilla chins
20x3
20x4
20x3

damn. These kind of killed my elbow, I may have to come up with something else, or at least deload for a week or two.

2 board presses
135x5
190x5
240x5
250x5 PR! This felt easy. I think now that I tuck my elbows more board presses and floor presses are way easier.

Parallel Chins
10x6
95x6
70x6
75x6

The last two sets were freestanding, without a stool. WAAAY harder.

GOAL: 2x6, 95 lbs, freestanding.

Dips
2x10, 45 lbs.

T.B. curls,
95x8
105x8

CoC 2.5 negatives, 5 each hand.

[Hazerboy]

ME Squat

Box squats, 1 inch below parallel

135x5
Added choked green bands (~100 lbs of resistance at the top)
135x3
185x2
225x1
275x1
330x1 PR
340x1 PR!

SLDL
225x6
275x6
315x6
315x6

Ab wheels 3x5

High bar mid stance G.M.
2x10, 185

Incline situps
3x8, 50 lbs

Fingertip pushups, 2 singles
8 second holds w/ 25 lbs on my back, x3

extensor work, 15lbs 6 second holds
GOAL: 15 seconds

Levering, 2x5 each way.

My abs were pretty sore today from all the VOMITING I did saturday. I was sick from 1 in the afternoon till 10 at night... yeah I had a lil too much to drink on friday :-p

[Hazerboy]

7/21/08

ME Bench day

Band bench press. This time I used the small (blue) bands vs. the medium (green bands), which was a little less resistance. I double choked them too so that I wouldn't loose tension at the very bottom of the lift like I would with the greens.
barx 10
95x5
added bands
95x3
115x2
145x1
175x1
215x1
220x1 MISS

Chins: Alternating comedowns
2 singles each arm
I quit after my form degraded

Floor press
140x6
190x6
190x6
190x6

Pull-ups
bodyweightx5
55x5
55x5
55x4 (damn)

My pulling hasn't been that great lately. I think I may take a workout or two to deload, then come back with something different ( I always seem to burnout really easily with chinups/pullups... I'm not sure why...)

J.M. press
125x10
125x10
125x8

Reverse Rows
165x10
165x8
165x8

Grip: Block weights
4 singles each hand, 37.5 block weight + 10 lbs (I only have one hex block weight... :-p)

My hands were pretty toast after all the shins/rows/benching stuff anyways so I cut grip short.

[Hazerboy]

7/23/08
DE squats

10x2, 215 blue bands. I've been using a wider stance and a sitting back more. I think next time around I'll use more band tension though, I'm still using the smalls (blue) of around 70 lbs of resistance at the top.

Speed Deads, reverse bands (same ones).
6 singles of 365

Ab wheels 3x5

Wide stand L.B. good mornings
135x6
265x6
265x6

I was toast after those.

Bending: FINISHED 60D NAIL. I started this one back in october sometime, but halfway through it punctured my wraps AND my hand. After it healed I got lazy and just a week or so ago I ordered some cordura wraps from ironmind, which helped me finish this baby off.

[Hazerboy]

7/25/08

DE Bench

115 with doubled up mini's
8x3

Pull up ladders
1, 2, 3, 4, 5, 6
1, 2, 3, 4, 5
1, 2, 3, 4,
1, 2, 3
1, 2
1

56 pullups total, minimal rest in between sets (changing things up a bit)

Overhead Press
45x6
115x6
110x5
100x6

Reverse Rows
165x10
165x9
165x8

Dips
45x10
45x7
EXHAUSTED

A few fingertip pushup stuff and I'm done.

[Hazerboy]

Two Updates

ME Squats
7/27/08

High bar Bottom position squats, a little below parallel
135x3
185x2
225x1
275x1
304x1
360x1 PR!
370x1 MISS!

SLDL
225x6
310x6
325x6
325x8
what can I say, my song was on. Sometimes I think these are more of a mental battle anyways.

High bar G.M.
155x8
155x7
I was toast after the SLDL

Ab wheels 3x5

Block weights, 4 singles with 37.5 + 10
Levering, 2x5 in all directions
Finished off one kinked 60D

7/28/08

ME bench day
2 Board Press
135x5
165x1
195x1
225x1
250x1
280x1 PR!
295x1 PR!

Form was a lil sloppy, but I made the lift. the first step to benching 295 is 2 board pressing it, so I was pretty happy about this, especially considering how week I used to be in this motion.

Pull-up Ladders
1, 2, 3, 4, 5, 6, 7
1, 2, 3, 4, 5, 6
1, 2, 3, 4, 5
1, 2, 3, 4,
1, 2, 3,
1, 2,
1
84 pullups total. TOUGH!

O.H. press
75x6
105x6
105x6
105x6

Bentover rows
155x9
155x7

Toast.

Reps on grippers: 6, 5, 8 with filled down HG 200.

Extensors, 3x7 seconds

[Hazerboy]

DE Squats
7/30/08

warmup

Box Squats, blue (small) bands.
8x3, 225 lbs. Definitely using more resistance next time around, though I think for the next three weeks I'll be going back to straight weight.

Reverse Band deads, singles. Used green (medium) bands, around 110 lbs of resistance.
415 x 6 singles.

standing Ab wheels, 3x5

Wide legged LB good mornings
205x6
240x6
275x6 PR
250x6
I think my form is definitely coming together on these, and I'll be ready soon to put them into my regular ME cycle.

Inclined situps,
bodyweight +50lbs x10
bodyweight +50lbs x10

One legged lunges
105 lbs x 10
EXHAUSTED.

Grip:

37.5 block weight + 10 lbs, 4 singles

CoC 2.5, 4 attempts. I'm real close on this one, which is kind of disappointing. I was hoping to use it for negatives but its just too easy, even though I can't quiet close it yet. Should have ordered the CoC 3.

Fingertip holds, 3x 15 seconds.

DONE. heading to the lake till saturday, so I'll skip friday's workout.

[Hazerboy]

Took a bit of a break while I went on a float trip with some friends, and now it looks like I've gotten hold off the squatting work for awhile... I jumped off a 60 foot bridge into too shallow of water and now my knee is sprained.

8/4/08
ME Bench
2 Board Press
135x5
160x2
190x1
230x1
265x1
300x1 PR!!!!

Form was still sloppy but I blame that on not having a training partner to help me unrack.

Pull-ups max out
30x3
70x1
90x1
130x1 MISS
Just a hair away from locking out at the top. I'd predict my real pullup max is somewhere around 120.

OH press
75x6
110x6
105x6
105x6

Rows
135x6
175x6
175x6
175x6

JM Press
130x10
130x10

TB Reverse Curls
105x8 sloppy
95x8
95x8

[Hazerboy]

DE Bench

8/8/11
speed bench
8x3, 135

Chins
Bodyweightx5
Bodyweight+Green bandx5
25lbs + green bandx5
25lbs+ Green band and two minisx5
35lbs+green band and two minisx5

I liked these a lot, I think they'll teach me to pull with better speed and not stop halfway through like i usually do.

Floor press
135x6
185x6
200x6
190x6

Rows
135x6
180x6
180x6

Ab wheels
3x8

Dips
45lbsx10
45x10

T.B. Curls
100x10
100x10

Blockweight lifts, 3 singles with 37.5+10
Levering, 2x5 in all directions
2x4 with pony clamps

[Hazerboy]

ME lower body

8/11/08
Rack pulls from the knees
Deadlifts 225x4
Rack pulls
305x2
375x1
425x1
475x1
540x1 10lb PR!
550x1 MISS

L.B. wide stance GM
185x6
225x6
270x6
260x6

Inclined situps
bodyweightx6
70lbs x5
70x5
70x5

L.B. squats
135x8
225x8
225x8
This was really just to see how my knee would react to squatting. After a little over a week of not squatting because of my knee injury, I think I'm finally ok enough to start hitting it hard again on thursday.

Ab wheels
3x8
grippers
CoC 2.5, 3 singles regular and 2 inverted

Fingertip pushups
2, 1, 2 PR!

HG 200 overcrushes, 2 sets of 6 or 7 seconds

ME Bench

8/12/08
Floor Press
115x4
155x2
185x1
210x1
255x1 PR!
260x1 PR!

I used a bit of a wider grip, which may have had something to do with this 30 lb PR, but I also think my form has just improved heavily.

Band assisted one arm chins, Blue band
2,2,2
Alternating comedowns
1, 1

Seated OH Presses
75x6
110x6
110x6
110x6

Rows
135x6
180x6
180x6
180x6

JM Press
130x10
130x10
130x8

Plate Pinch
50+10 lbs, 3x of 5 seconds
Extensor work

T.B. reverse Curls
95x8
95x8

[borracho]

Just looking through quickly...I like the look of that pull up ladder...seems tough!!

[Hazerboy]

yeah ladders are real difficult. I got the idea for it here: http://cbass.com/Pavel'sLadders.htm I'm not much of an endurance guy, but I figured I needed a week to deload.

Two updates:

DE lower body
8/14/08
Speed Squats, 215 lbs
12x2 off 1 inch below parallel box

Speed Deadlifts off a 2 1/2 inch box
275
1,1,1,1,1
285
1,1,1,1,1

Weighted situps, weight behind head
25lbs, 3x5

Grippers, filed down HG 250
2, 2, 2, 2

Ab wheels
3x8

My back was exhausted from shoveling holes yesterday and this was my first day back to squatting so i decided to ease up on the volume.

8/16/08
DE Bench

Speed Bench
150lbs,
8x3

Band Chin-ups
bodyweightx5
35lbsx5
45lbs+blue (small) and purple (mini) bandsx3
60lbs+bluex3
60lbs+bluex3

2 Board Press
185x5
225x5
250x4, hand slipped. Damn bent bar, i really need to get a new one.
250x5

Bent Rows
135x6
185x6
185x6- added straps (MY BAR IS BENT)
175x6

Dips
45x10
45x8
45x8

T.B. Curls
100x10
100x10

Plate Pinch,
4x5 seconds, 60 lbs

Levering, 2x5

Pony clamp, 2x4

[Hazerboy]

ME Lower Body
8/18/08
Rack pulls form the knees
295x2
365x1
405x1
475x1
555x1 15 LB PR!
565x1 25 LB PR!

I felt like I had 20 more lbs or so in me, though this is all the weight I have (and that would fit on the bar, I only own 2 45s )

Weighted sit ups (weight behind head)
30x5
27.5x5
25x5

SLDL from a 2.5 inch block
225x6
295x6 Added straps (I was using some grippers in between sets)
295x6

Ab Wheels
3x8

High Bar GM
185x10
185x10

Filed down HG 250
3, 2, 2, 2

Fingertip pushups
2, 2, 1, 1, 1, 1

Extensor work
15 lbs, 15 sec, 15 sec

[Invain]

Just curious, what do you plan on doing with your physics degree?

[Hazerboy]

What a physics degree really boils down to is being good at math and problem solving. I'm thinking I'll either do some sort of research for a business, maybe become an engineer, or I could always go work for my brother as a futures trader. I know I'm definitely not going to go get PhD at grad school and sit behind a super conductor all my life.

ME Bench
8/20/08

Floor Press

115x4
155x2
185x1
230x1
265x1 MISS
265x1 PR
270x1 MISS

Assisted one arm chins, blue bands
3,2,3
Alternating comedowns
1

Seated OH Press
75x6
120x6
105x6
100x6

Rows
175x6
175x6
180x6
180x6
180x6

JM Press
130x10
120x9

TB Reverse Curls
95x10
95x8

Plate Pinch
50lbs+15
3 sets of 5 seconds

Levering, 2x5 in all directions

[Hazerboy]

DE squats

8/22/08
Speed squats
10x2, 235

Speed deadlifts, off a 2 inch platform
285
1, 1, 1, 1
295
1, 1

decided to save some energy for LB good mornings because I haven't done them in awhile.

Incline situps
30x5
30x5
25x5

LB Good mornings
135x6
205x6
280x6 PR
275x6

I video taped my form and its kind of poor, definitely not going low enough. For these it almost feels harder to keep the bar on my back (and not rolling off towards my neck) than it does do actually do the good morning.

Ab wheels
3x8

Filed down HG 250
3, 3, 3
these feel way more consistant.

Fingertip pushups
1, 3 PR!, 1, 1

Inverted Negatives
HG 300,
1, 1, 1

[Hazerboy]

DE Bench
8/25/08

8x3, 150 lbs

this felt a lot faster this time around, I was actually kind of surprised.

Band Chin ups, used blue bands the whole time
bodyweight x5
20lbs x3
45x3
70x3 PR
55x3

2 board Press
165x5
210x5
260x5 PR!
245x3 ugh that last one took a lot out of me
245x3 still exhausted. I think part of this is due to my bar being bent, damn thing almost flies out of my hands. Either way I'm switching to either 3 or 1 board next week, haven't decided yet.

Bent over rows
135x6
185x6
190x6 PR
180x6

Dips
45x10
45x9

Curls
105x10
105x10

Plate pinch
50+15 lbs, 4 sets of 5 seconds

Sledge Levering, 2x5 in all directions. this is improving nicely. Once I quit being so lazy I'll head to home depot and buy some more nails to bend.

Block weight runs, long as possible. 2 sets (I only lasted about 11 seconds XD )

[Hazerboy]

ME Squats
8/26/08
Choked green bands box squats
135x5
Added bands
135x4
165x2
205x1
245x1
295x1
345x1 PR!

Inclined situps, weight behind head
30x5
30x5
30x5

SLDL from a 2.5 inch platform
225x6
305x6
305x6

Ab Wheels 2x10

High Bar GM
195x10
195x10

THIS NEARLY KILLED ME.

Skipped grip today.

8/28/08 (lotta 8's)
ME Bench
double choked band bench press, used blue bands (~60-70 lbs of resistance at the top)
115x5
added bands
115x4
155x2
185x1
205x1
220x1 PR!
230x1 15 LB PR!

Band assisted one arm chins
Blue band
x3
two minis
1, 1, 1

OH Press
75x6
115x6 felt heavy!
100x6 heavy still!
100x6 light
100x6 light
100x6 light

Bent over Rows
135x6
175x6
195x6 5 PR
175x6

Declined skull crushers (trying something new)
95x12
85x12
85x12

TB reverse curls
100x8
100x8
100x8

Grip

HG 300 and CoC 2.5 singles
1, 1, 1, 1
Inverted singles, HG 250 (filed)
1, 1,

Sledge levering, 2x5 in all directions
assisted Pony clamp closes
2x3

[Hazerboy]

DE Lower body
8/31/08
Box Squats, 8x2, 265
this felt real fast surprisingly. I have a feeling I'm going to dominate 430 in a few weeks.

Speed deads, off a 2 1/2 inch platform
305
1, 1, 1, 1, 1, 1

Inclined situps,
35x4, damn
30x5
25x5

GOAL: 40 x5

Low Bar good mornings
I changed a lot on these - I use my squat stance, not a super wide one, and I go a lot lower.
185x6
205x6
260x6 WOW. This was hard.
255x6
135x8
Two work sets and I'm already exhausted. Its amazing how much a little leverage changes.

Ab Wheels
3x10

Grip:
two 35s pinch
3x of 3-4 seconds.
Not a PR, but waaay more consistant and stronger than I've ever been in the past.

50 + 15
5 second hold

Fingertip pushups

Blockweight carry, 2 sets of 11 seconds (till exhaustion)

DE Bench

9/1/08

Speed bench press
150x2
150x2
165, 5 sets of 2

Not as fast as I would like to be on 165 but definitely getting there. I think I'll switch back to bands next week.

Band Chin-ups, all using blue bands (measured to be 60 lbs at the top)
15 x3
50x3
80x2
75x3 PR

Close grip, 1 board press
185x5
215x5
215x5
215x5

Not too shabby, definitely add more weight next time now that I got the feeling down.

Gorilla chins
5 fist
bodyweight x 6
3 fist
15lbs x 6

Dips
45x8
I quit after this. I do dips on two saw horses and they're just too shaky to do these anymore, so I think I'll find something new till I head back to school.

Thickbar curls
100x10
105x10

[Hazerboy]

ME Lower Body

9/03/08
Green Band Box Squats (115 lbs at the top)

135x5
185x2
205x1
255x1
295x1
355x1 MISS
355x1 10 lb PR! Godawful form but I made it. Felt like that weight was never gonna come up.



Inclined situps
35x5 PR
30x5
25x5
25x5

2.5 inch platform SLDL
225x6
305x6
315x6
295x6

High bar GM
200x10 PR
195x10

Grip

filed HG 250 4, 5, 4

Inverted Negatives, HG 300 and CoC 2.5
1, 1, 1, 1

Levering 2x5 all directions

ME Upper body day

9/4/08

Band bench press, blue band (70 lbs at the top)
115x4
150x1
185x1
205x1
240x1 - MISS
235x1 solid. got a video too.
245x1 MISS. probably a little overload here.

one arm assisted chinups
blue bands, x3
two minis
2, 1, 2

seated OH press
75x6
110x6
120x6
115x5 + 1 push press :-P

bentover rows
115x6
175x6
190x6
200x6 PR
190x6

Grip

pinch, 50+20lbs
3x5 seconds

skinny pinch
30 lbs, 3x10 seconds.

Good sessions, tons of PRs

[Hazerboy]

235 with bands
Ioysf8WQO0Y

~305 at the top. This means I've now 2 board pressed 300 and band pressed it - two big milestones towards actually benching it!

245 with bands (fail)
_fvAfedSqQA

these were both in need of some editing but I didn't really feel figuring out.

[Reko]

I think you missed that second one due to your choice of music.

But seriously, either your set up is goofy or something because it looks like you come out of the rack very uneven. Maybe the camera is tilted I don't know, but your left side seems to be significantly higher than your right side.

[Reko]

Actually, on a second look, its definitely not the camera, its you. I would see if you can address that issue first. Will probably add many pounds to your bench just on that alone. Its especially noticeable in the first video.

[Hazerboy]

Yeah I'm not entirely sure why it looks so uneven Reko. At first I thought it was the camera angle but now that I think about it I did "feel" the lift a lot more in one of my shoulders. I'll take some more videos and try and fix it next time.

Then again, my bar is bent to hell. It looks uneven in my squat video too, so maybe its the bar or maybe I'm just a crappy photograher XD.

DE Squats
9/07/08

Speed Squats, Green bands, ~115lbs at the top
185
6x2
205
4x2

I finally got a good camera so I went a little "video crazy" this workout :-p
185
y2fYko5gVKM
205
Hr1Y_pEI7C0

see how the unrack looks even?



Speed deadlifts, reverse bands (don't have the setup to do otherwise )
385
1, 1, 1
405
1, 1, 1

405 didn't feel very fast so I think I'll stick with 385, 395 for another workout or so.
385
GkGnzG4WYKQ

405M2hPHKoZmQY

Inclined situps
35x4 damn.
32.5x5
30x5

Low bar good mornings
205x6
245x6
245x6

Grip

two 35s pinch
4 sets of 5 seconds
WOW. Couple weeks ago I could barely pinch this, on a good day.

Fingertip push ups
4, 4, 2

[Reko]

In both squat videos notice where the center of the bar is when you unrack it. Take the time to develop a good set up so you can make sure the bar is square even on your back. You can handle the difference at that weight but for a true max and as the weights get heavier that can really mess you up.

[Reko]

It doesn't look that uneven to me sitting in the racks, if you notice the bar, it is pretty even with respect to the holes in the front of the rack. I don't think its the same camera angle though. Here is what I am seeing when I watch the bench:

http://i181.photobucket.com/albums/x64/RealTraining/hazer.jpg There is no way that can be the camera angle. If it was ,the bar would still be close to the blue line on the other side. Bent bar or not that doesn't look to even at all. Your arms even look a little more locked out in one.

Just trying to help.

In this pic, I connected the blue tape marks on the rack just to use for a comparison.
http://i181.photobucket.com/albums/x64/RealTraining/hazer-1.jpg

connecting the holes in the rack. These pretty much have to be parallel irl so this will be the best way to determine i think:
http://i181.photobucket.com/albums/x64/RealTraining/hazer-2.jpg

[Hazerboy]

GOD DAMNIT REKO JUST LET ME LIVE THE LIE! lol. Yeah I took some DE bench videos after you said something and WOW. I have a serious problem. i don't notice nearly as much during board presses or anything using straight weight but bands really bring out my weakness. I took something like 6 videos on monday and this one was the worst:

bbKY-4C5tGA

this was my first set so it was a little sluggish too. After few more vids I *semi* corrected it so that at least the unrack was fine, but off the chest it was still pretty crooked. What sucked even more was that after about the second set all I cared about was fixing my form so nothing was very fast. Its good though that I'm learning this -- maybe this is why my bench is so crappy XD . Thank the lord for videos and forums. Any ideas now for fixing it? I was thinking floor presses, but that would only help so much.

Hey thanks for all the input too - I think you're about the only one that reads this. Originally I started the thread because I lost my old folder (I'd had it for 2 years!!) and I wanted someplace *permanent* to put my stuff, I never though I get some bench press analysis :)

DE Bench

9/8/08

DE Bench, 115 with minis, 8x3

Banded pull ups, blue bands, ~60 lbs of resistance at top
bodyweightx5
25x5
35x5
45x5, a little more kip than I would have liked.

Closegrip 1 board press
185x5
220x5
220x5
210x5
I video taped this too and it wasn't nearly as bad but you could still notice the crookedness.

Reverse Rows
3x8, 155 lbs

Decline skull crushers
2x12, 85 lbs . this is something new until I get a decent place to do dips again

Reverse TB curls
2x10, 105 lbs

Grip

Grippers, Inverted negatives with HG 300 and Coc 2.5
Over crushes with filed HG 200

some levering

[Reko]

If its not that bad with straight weight you could just be setting up the bands uneven, that happens sometimes. Actually it happens a lot, especially with the bigger bands. I think the best thing to do is work on your set up and make sure everythign is even and equally tight. I had a similiar problem but insted of an up and down difference, it was uneven from the top looking down (I wasn't tucking my left elbow as much and Ben noticed it when spotting me). Was causing all sorts of issues and not letting me get my strength up. That had t odo with muscle imbalances, which are fixed now, and the other was just attention to form, which everyone needs all the time. Just make that a priority and really focus on unracking evenly and controlling the weight.

In other news, I am at work now so I can't watch the video, but I saw it this mornign and I am pretty sure I remember it being fine speed wise.

[Hazerboy]

Two updates today

ME Lower body

9/11/08

High bar bottom position squat (smidge below parallel)

135x3
185x1
225x1
275x1
315x1
355x1 NOTE: 225+TWO 35'S IS NOT 305. Weight was supposed to be 365, (a PR) can't believe I missloaded it but I guess it happens to everyone. I WAS PISSED ABOUT THIS. Just about ruined my whole workout.
370x1 MISS. I hit my sticking point 1/3 of the way up and staid there for a good 2 seconds. SO. .CLOSE. I think I have a vid that I'll post tomorrow or something.
370x1 worse than before.

Ab Wheels
3x5
PR distance wise

Low bar GM
205x6
245x6
255x6
255x6
Form was awesome on these, REEALLL low.

Incline situps
2x10
15 lbs behind head

Band pull through's (green band)
2x15

ME Bench
9/14/08 <-- a few days later than usual cause I went to visit some friends at college XD

Incline Bench (don't usually do this but I maxed on it for fun a few weeks ago and I wanted to see where I was at)
barx10
115x3
135x2
155x2
185x1
205x1 PR
210x1 MISS
WOW BIG WEAKNESS HERE. Incline bench feels outright goofy. I have a hard time getting set up without sliding down the bench even though I'm only at about 45 degrees. I'm thinking I'll do some outright rep work with this in a few weeks so I can get the form down.

One arm alternating comedowns
3 singles each arm
BIIG improvement here. I was holding 90 degrees for a good 8-9 seconds during my second single. I'm feeling the one arm chin is possible within the next few months!

Close grip 1 board press
185x5
225x5 PR
225x5 PR!
225x5 PR!!
lot easier when I don't have speed bench before hand XD

Something new - band assisted front levering
3x10 seconds
My abs are weak. I'm pulling a good 115+ lbs over my bodyweight, I should have my front lever down solid.

OH Press
95x10
95x10

TB Curls
110x10
110x10

Grippers- CoC 2.5, 4 singles

Strapholds with Filed HG 200

Extensor work

I was thinking of changing to another routine when school starts, but instead I'm going to max first then see where I'm at. If the gains are good enough, I may just have to keep doing westside 3 days a week instead of 4 :D .

One problem though - I need some new ideas for ME work, especially lower body stuff.

[Hazerboy]

Big update.
DE Squats
9/16/08

I had to knock this one out quick cause we had an 8 hour drive the next day.
Band squats, green band
2x2, 185
8x2, 205

Reverse band deads, messed around with band placement
385x2
405x2
435x2
Numbers weren't really important here, I just messed around with band tension/height till the speed was good.

Weighted situps, 2x10, 15 lbs

all I had time for there.

DE Bench
9/18/08

speed bench, doubled up minis
8x2, 115, varying grips

Banded pull ups (different pullup bar so band tension was higher)
bodyweightx5
25x5
25x5
15x5
I think I may lower the band tension on this so I'm using more straight weight.

Closegrip 1 board press
185x5
230x4 (back cramped bad on the last rep)
230x5 PR
215x5

Reverse rows
160 lbs, 3x8

Skull crushers with weird bar
95lbs, 2x10

Reverse TB curls
110x10 PR
105x10

[Hazerboy]

ME Lower body
9/21/08
So many things went wrong this day I'm surprised I even stayed in the gym.

Warm up
1 set of SPRAINED ANKLE while jumping rope. I sprain an ankle every 9 months doing something non lifting related. Last time I stepped off a curb wrong at a party, time before I was playing ultimate frisbee. I was so pissed off after this I think I scared some of the people in the hallway where I skip - damn thing was tennis ball size by the end of the workout.

Problem 2 - I completely forgot my squatting shoes and had to where running shoes. I forgot my belt too so I wore a ****ty rental from the gym.

Bottom position high bar squats
I don't even remember the weight progression here, only that I coulld barely even get 365 off the pins. Nowhere close to locking out. The bar height was slightly different from at home and my sleep schedule had been weird the past few days since i moved back, so I guess I shouldn't be too surprised I didn't nail a PR here but this just about ruined the rest of my workout.

Ab wheels
3x5

Low bar squat stance GM
185x6
260x6
265x6 PR
265x6 PR

Form was crisp here - these sets took a LOT out of me.

Inclined situps
2x10, 12 lbs

Band Reverse Hyper
2x10

Grip, Pinch stuff
two 35's + 7.5 - PR, 3 singles

blockweights, 35 + 5 lbs, 3x10 seconds


ME Bench
9/22/08

Reverse band bench, blue (small) bands
This was something fun that I was really just trying to get a number down for.
185x3
225x1
260x1
285x1
305x1
335x1 MISS

Alternating comedowns
3 singles
Big PR's here, I'm improving every time I do these. The OAC is close!

Standing OH press
85x6
125x6 PR
125x6 PR
120x5

One arm dumbell row
60x6
90x6
90x6
90x6

JM Press
115x10
125x10

Dumbell Alt. Curls
55x9
50x8

Missed posting a workout so here it is

DE Lower Body
9/24/08

Band box squats (green bands)
205, 4x2
220, 4x2 this wasn't as fast as I liked but still went ok.

Reverse band deadlifts (singles)
Don't remember the numbers for these but my setup changes a lot so it really doesn't matter much. I'm going to try and be more consistent though because now I'm training at my school's gym.

Ab wheels
3x5

Banded Reverse Hyper
15 lbs + mini band, 3x10.

Incline abs, 2x10, 20 lbs.


These last few workouts have been weird, I haven't been making the sort of progress that I've wanted on my ME stuff but I'm making PR's every workout on my rep work. Plus I need to plan out my next cycle of westside after I max out next week. For ME lower body I was thinking...

Low Bar GM (finally feel comfortable enough with the form)
Trap Bar deads (never done these but they have the bar here)
Reverse Band box Squats - not sure on band placement. Plus I haven't heard of a lot of people doing R. band squats, only reverse band bench and occasionally deadlifts. I'm wondering if thats because the bar path isn't always that straight like it is for bench (event though it should be).
Any other ideas?

for ME upper body I was thinking...

Closegrip 1 board press
2 board press
Reverse band Bench
floor press or dumbell bench (now that i have dumbells)

I was also going to start doing rep work with incline presses till I get them down.

[Hazerboy]

DE Bench

9/26/08

Speed bench, doubled up minis

115, 3x3
125, 3x3 This is about as heavy as I can go with minis and still stay fast

Banded Pull ups (blue bands)
25x5
30x5
30x4

Close grip 1 board press
185x5
215x5
240x4 sort of PR
225x2 gassed.

Reverse bent over Rows
165, 3x8

Grip, pinch
two 35's + 5
3 sets of 4 seconds

block weights, 40 lbs + 5
2 8 sec hlds,

all i had time for, gym closes at 7 here.

[Hazerboy]

THE GOOD, THE BAD, AND THE UGLY
Week of 9/29-10/04/08

THE MAXES ARE IN FOLKS! Bodyweight: 192

First up: Squat. GOAL: 430 lbs at SOLID depth.
trIVlBzJOIU

Fail here. Definitely a good 2-3 inches high, not much of an arch either. I think It would be safe to say I could make 415 or even 420 in competition though. I was real disappointed about not making the lift at first, but then I remembered my last attempt at 415 before summer started...

JoesjLMSFyI

This attempt was way high too, and then I realized, "Hey! I've still made a PR! I've added 15 lbs to my 2 inches above parallel squat!" XD

Next up: Deadlift. Goal: 515.

QPZQvCSygrQ

PASS. By far. Form wasn't the prettiest by any means, but I made it. I even did this AFTER maxing out on squat, so I'm sure I'll be good for another 10 lbs next time.
(sorry for both these videos being sidways. I can't change it within youtube or on the camera, and windows media player doesn't play .avi .
Bench press. Goal: 280

No video for this one, though I made 275 SOLID. This could have been done in competition. 15 lbs in 3 months is a huge PR for me, I think I've finally found something that works. I tried 285 afterwards and was close but I got stuck in my usual sticking point. 280 would have been a tossup as far as making the weight.

Chin up: Goal: 140

This was real close but I missed the weight. I took off my shoes and tried 135 five minutes later and made the lift but it wasn't nearly as clean as I would have wanted it.

Here's a quick picture of my attempt at 140. this was as high as I made it.

http://i19.photobucket.com/albums/b195/Wigglinhazer/wrestling%20weightlifting/chinup140.png

So there we have it. Two huge PR's, one minor, and some squat suckage. I'm going to put a post in the general powerlifting section asking for help on the squat and what to do next for my routine.

[Hazerboy]

UPDATE UPDATE!!!11!! I FOUND SOMEONE WHO WILL TRAIN WESTSIDE WITH ME! He doesn't have much experience -- 5'7, 160 lbs, squats as much as he benches (good thing he's a good bencher), though he's game for training 4 days a week, dedicated, and if nothing else - will spot me on heavy lifts. XD He trained with me today and we'll train again sunday.

DE Lower body day

10/3/08
Speed Squats

10x2, 205 lbs. This felt reeeeaaalll smooth.

Speed deadlifts, 285 off a 3-4 inch platform.
6 or 7 singles. I didn't really like these, I think the platform was too high so my groove is too far off. I might give it a try for ME stuff though.

Ab wheels, 3x5

one foot Elevated Lunges
70lbsx10, 50x10

Reverse hypers with purple band
25lbs x 12 10 lbs x 10

I think I'm going to slowly work up in volume on these.

Calve machine
45lbs, 3x10

grip work

blockweights, worked up to 70 lbs + 50, two singles

75 lb hold, 2x12 seconds

bent a few nails yesterday.

[Hazerboy]

DE Bench
10/5/08

Speed bench, 8x3 with doubled up minis
95 lbs

Side by side chins
body x 5
55 x 5
55 x 5
55 x 4

OH Press
75 x 6
125 x 6
125 x 6

Gym closed at 9 so we had to head out

ME Lower Body
10/6/08

Manta ray box squats
135x5
225x3
275x3
315x3
345x3

Low Bar Good mornings
135x6
205x6
265x6
265x2

Out of gas. My glutes were still fried from Speed day so this wasn't surprising.

Front Squats - threw these in so my training partner could get a feel for them.
135x8
1i95x8
195x8

Leg raises
3x10 with body weight

Grip
Blockweights, worked up to 75 lbs + 35

hex holds, 40lbs x10 seconds, 10, 35 x 12 seconds

[Reko]

If you can keep your hips under you longer on your DL you can probably have a lot more speed off the floor.

[Hazerboy]

Yeah I watched the video slower and my hips where the first thing to come up. I'll need to work on that on speed day.

ME Bench

10/08/8

Floor Press

135x5
155x3
205x2
235x1
270x1 PR
280x1 Miss

3 board Press
185x3
225x3
250x3
280x1 misgrooved this BIG TIME. I think I'm going to start slowly with this after my regular ME stuff so I don't burn out entirly.

Alternating one arm comedowns
2 singles each arm

I've felt stronger with these but they weren't bad.

Dumbell Bench
2x12, 60lbs

Reverse Rows
165x8
165x8

Pinch grip
blockweights, worked up to a single with 80 +20 lbs

Hub holds, 25 lbs, 2x 10 seconds each hand.

Great session today! Had another friend train with us. Gym was empty at 8:30 so we had all three of us on our own racks on floor press. It was nice to finally have spotters for board press too.

[WillNoble]

when you coming back to 107 for more ME work?

[Hazerboy]

I won't be back in KC till around christmas time, but when I do come back I want to get a REAL workout session with you guys at your new place, not one where I dick around while you guys go heavy. :-p

Oh, and will - your profile pic confuses and arouses me. XD Whats the story on that one?

DE Lower Body

10/10/08

I didn't get much sleep the night before so I drank 3/4 of one of those 5 hour energy drink things. I have a low tolerance to caffeine, but WOW! what a difference! and I never got jittery.

Speed Squats
5x2, 235 . This went up FAST and smooth. I felt so great I threw on some bands.

Green bands (~115 lbs of resistance at top)
185x1
195x1
my training partner noticed that I would lose all slack at the bottom of the lift. I remember reading somewhere that usually you wanna keep some band tension the entire time, so I double looped the bands around the dumbells...
185x1 kind of slow
155x1
175x1
175x1 just right
WOW what a difference. the whole movement felt more explosive, much faster than usual.

Speed deadlifts
295, six singles

I focused a lot on form here, trying to keep my hips underneath me for longer and the bar real close to my body. I've noticed after some videos that sometimes when I deadlift my form looks like a Romanian deadlift to a rack pull, which I'm really trying to correct. After a few singles I could really feel the movement in my lats, which is... weird to say the least. I was a bit sore today from it. In 5 years of deadlifting I can say i've never had that happen :-p

Ab wheels, 3x5 PR (much closer to the floor, almost a full ROM)

GHR, 3x10-12, two purple bands this time

Calf raises, 3x10-12, 75 lbs (hopefully this will do something for my frequent ankle sprains... my calves are pathetically weak.)

Blockweights, worked up to 85+25. I got 85+35 off the floor but nowhere close to lockout.

hex holds, 2x15 seconds with 35's.


Awesome day today.

[Reko]

It better arouse you... damnit!

[Hazerboy]

DE Bench

10/13/08

Doubled up minis, alternating grips

8x3 with 110 lbs of weight

Hands facing each other chin ups
60x5
60x5
50x5

OH press
130x6 PR
130X4
115X6

Bentover rows
175x10
165x8
165x8

Tricep pushdowns
2x12

TB Reverse curls
95, 2x10

blockweights, 70 lbs + 45 (attached weight differently)

fingertip push ups
4, 2

[Ben Moore]

To answer your question on grip, when I did train it I was about to close a #3 and could deadlift a 50lb blob in each hand. Never could figure out that inch thing though.

[Hazerboy]

To answer your question on grip, when I did train it I was about to close a #3 and could deadlift a 50lb blob in each hand. Never could figure out that inch thing though.

Yeah at that level if you would have kept training it then you're just specifying, and there probably won't be much carryover to events.

ME Squats

10/15/08

RAWR! I'M ****ING SICK! This has been an awful week. I spent at least 12+ hours on a math problem set, had a biology paper and a presentation due, a physics problem set due friday, a HUUGE amount of busy work for our first physics lab on friday, a bunch of adam smith reading to do... the list goes on. Tuesday night I had a temperature and felt terrible so I just decided to skip training today and my bio class and take a nap. So I guess my only training today was...

Nap, 1 x 4 hours. PR!

I guess I should be happy though - this is the first training session I've missed because of sickness or exhaustion in at least a year. I'm feeling better after the nap and my lady is making me some food though so I'll probably be back in the gym by friday...

[Hazerboy]

ME Bench
10/17/08

Floor Press
bar x 15
135x5
185x2
215x1
245x1
280x1 MISS
280x1 MISS

No surprise here, I got a total of 8 hours of sleep over the past two days - thursday night and wednesday night- I've been sick, and had a crazy amount of homework. This has been my most stressful week of college. I wouldn't have even showed up if my training parnters didn't force me. XD

Incline press
135x6
135x8
135x8

WOW. this was weird.

Side by side chins
body x 5
60 x 5
60 x 5
60 x 5 PR

DIPS
45 X 10
45 X 6

One arm rows
85 x 10
85 x 10

grip

worked up to 75 + 37.25

[Hazerboy]

DE Lower body
10/20/08

Speed squats, 175 + double looped green bands (so I don't lose tension at the bottom)
9-10 x 2 (don't remember)

Speed deads
295, six singles. Focused real hard on form here again, I think I have it down.

Ab wheels, 3x5

Reverse Hypers, two mini bands
3x12

calve raises, 80 lbs, 3x10

grip: worked up to 80+30 (PR)

Hex holds: 35's, 3x 15 seconds

[Hazerboy]

DE Bench Day
10/22/08

3x3
115 + doubled up minis
5x3
125 + doubled up minis

Bar was still real uneven on this, it seems to only happen when I start to go heavy with bands. I noticed that when I watched the bar path though it helped correct it, so maybe I'll just do that for the next few weeks.

OH Press
85x6
125x6
125x6
125x3

Side by side chins
body x 5
65x5
65x5
65x5

Tricep pushdowns
2x12

45 degree rows with straps
3x8 with 185

TB Curls
2x8 with 105

Grip
two 35s, 4 pinched singles


ME Lower Body
10/24/08

Started this one at 10 o clock on a friday, it was the only time me and my training partner could meet. And I thought I was the only crazy one XD

Manta ray box squats
135x5
225x3
265x3
295x3
315x1
350x3 PR!
360x2 close

Manta ray squats are BRUTAL to stay upright. On a couple of these it looked like I was doing good mornings off a box

Snatch grip deadlifts
225x5
295x5
345x5

Hanging leg raises
legs at parallel for time, 3 sets

One leg elevated lunges
2x8, 50 lb dumbells

[Hazerboy]

ME Bench Day
10/26/08

3 Brd Press

135 x 5 w/o boards
185x3 w/o boards
225x3
255x3
275x1
315x1 MISS?! WHAT?
305x1 solid
315x1 EASY. This was smooth. Would have gone for more but this was already taking up too much time. I think I just made too big of a jump from 275 - 315, I was hoping to nail 325+ this time but I guess this will have to wait till next time. I think 3 brd is as high as I will go for now though, unless I ever decide to move into gear. According to my lifting partner, with my arch this was more like a 4 or 5 brd XD.

Incline Press
140x8
140x8
135x8

next time I'll use lower reps, I feel like I have the form down.

Side by side chins (slightly different setup)
body x 5
70x5 PR
70x5 PR
60x5

This is improving nicely.

narrow Skull crushers
3x12 (crooked bar + 50 lbs)

One arm rows
90x10
90x10

TB Curls
110x8
110x8

Grip: 4 singles with CoC 2.5 - I'm getting closer!

DE Lower Body
10/26/08

12x2, 230

I had my training partner look at my shoulders during this. Something seriously wrong is going on here - the bar is incredibly uneven on my back. There's nothing wrong with my bone structure, one shoulder isn't bigger than the other, My setup is just...weird.... he says he doesn't remember me doing this before summer started. I'm blaming it on using a crooked bar all summer XD. Anyways, I partially corrected it over the session but its something I'm going to really have to think about over the next few weeks. My speed was great though.

Speed Deads
315, 6 singles. These were fast.

Ab wheels
3x5

Reverse Hypers
3x12, two minis + 10 lbs

Calve raises,
3x10, 90 lbs

Grip: two plate pinch. 1 single with 35's, 3 singles with 35's + 10.
Fingertip pushups: 1, 2, 3
Hex holds: 35s, 1x15 seconds, 1x20 seconds.

[Hazerboy]

DE Bench

10/29/08

Straight weight, 8x3
140 lbs
this was FAST. I was a little surprised.

Side by side chins
bodyweightx5
70x5
70x5
70x5

Seated overhead dumbel press
60x6
55x7
55x7

Machine rows
3x12, maxed out machine

TB curls
2x8, 110 lbs

some plate pinch crap

ME Lower body day
10/31/08 <--- halloween! :D

Freestanding LB squats
135x5
185x3
235x3
280x3
330x3
380x3 *2 reps were high
385x3 SOLID.

snatch grip deads
135x5
225x5
295x5
355x5 PR

Abs, v holds
3x10 seconds

Elevated lunges
55x8
55x10

After my set of freestanding squats I'm convinced that hitting depth is part mental. My first set of 380 was pretty high and I just didn't think I'd be able to make it back up if I went any lower, but my second set I got focused and NAILED IT.

block weights
worked up to 3 singles with 95 lb hex.

bent some nails

[Hazerboy]

ME Bench day
11/02/08

3 brd press
135x5
185x3
added boards
205x3
245x3
275x1
305x1
325x1 STAPLED!
320x1 BIG MISS
WTF? I nailed 315 last week. My leg drive felt crappy, but thats not really an excuse - 320 completely destroyed me here... Maybe with top end work I need a little more rest than usual? I dunno. I'll move onto closegrip 1 board press next week.

Hands facing chins
bodyx5
75x5 PR
75x5 PR
65x5

Seated OH dumbell press
55x7
60x6
60x6

45 degree rows
190x9
190x8
180x8

A few singles with HG 300

[Hazerboy]

DE Lower body

11/03/08

Speed Squats
250
10x2

Slight pause, no rocking. I liked these a lot better.

Speed deads
315, 6 singles

Ab wheels, 3x5

Reverse hypers
two bands +10
3x12

DE Bench

11/12/08

155
8x3

Alternating one arm chins
2 singles
these kind of sucked. bleck.


Incline Press
140
8x3, PR

Reverse grip T.B. chins
105x8
95x8
95x8 (better form)

Block weights-- 95 singles

ME Lower Body

11/14/08

This one was at lance's gym
DEADLIFTS!
135x5
225x5
225x3
295x3
340x3
395x3
440x3
475x3
485x2

For some reason my lat/shoulder KILLED after this. Good set though.

Light squats
135x8
225x5
225x5

Hanging Leg Raises
3x8

ME Upper Body

11/10/08

Reverse band bench
barx15
115x5
135x5
add bands (~60 lbs of help)
185x4
225x2
255x1
275x1
310x1 MISS (slight tap from spotter)
310x1 MISS (slight tap from spotter).

This kind of ticked me off. I really think I could have made it but I think he was really worried that he couldn't handle the weight if I dumped it. Oh well.

PULL UP LADDERS!11!! Yes its that time again!
1, 2, 3, 4, 5, 6, 7, 8
1, 2, 3, 4, 5, 6, 7
1, 2, 3, 4, 5, 6
1, 2, 3, 4, 5
1, 2, 3, 4
1, 2, 3
1, 2
1

This took me around thirty minutes to complete. Never missed a rep. 120 total pullups. WHOO. 36 pullup PR.

Seated overhead dumbell press
3x6
60 lbs, PR

Body is toast.

[Hazerboy]

DE Lower Body Day
11/12/08

Speed Squats, green bands. No rocking on box.
185+bands
10x2

Ab wheels, 3x5

One legged lunges,
2x10 with 50s

all I had time for

DE Bench
11/14/08

Speed bench
155, 8x3

Incline press
145
2x8 (PR)

Wide grip pullups
3x5, 45lbs

45 degree rows
190,
3x8

Tricep pushdowns
2x12, 110

Curls
2x10, 55 lb dumbells

Grip
95lb hex +5 lbs, 2 singles (PR)

[Hazerboy]

ME Lower body day
11/17/08

Low bar free squats
135x5
205x3
255x3
295x3
345x3
390x3 PR!

Snatch grip deads
135x5
225x5
340x5
340x5

Hanging leg raises
3x8

Calve raises
3x10
110

Grip
worked up yto 95+5, 3 singles
Hex holds, 40s
2x7 seconds

[Reko]

tl;dr XD

[Hazerboy]

ME Bench

11/19/08

Bench against blue bands
115x5
135x5
added bands
135x3
155x2
185x1
205x1 TOUGH
240x1 PR
245x0 STAPLED

I think now that I have a good feeling for my general numbers I'm going to go back to rep work on about all of my lifts with intermittent speed days. I feel like there's still a lot of progress to be made for me with just straight rep work. After a couple months I'll come back to straight westside with these numbers in mind (reverse bench, board work, floor press, etc). And SMASH ALL OF THEM!!1 MWAH HAHA!

wide grip Pull ups
bodyweight x 5
55 x 5
50 x 5
50 x 5

Seated overhead dumbell press
65 x 6
65 x 6
65 x 4

One arm rows
65 x 10
75 x 10
easy.

No time so I cut things short... again

Gripper work

DE Lower body
11/21/08

Box squats, slight pause ( no rocking)
185x3
added green (medium) bands, double looped
195, 4 x 2
205, 5 x 2

These were fast though I still need to work on my bar setup.

Reverse Band deadlifts
395, 2 singles
405, 2 singles
435, 2 singles

ab wheels, 3x 5

One legged lunges
50 x 10
50 x 10
50 x 10
TOAST.

Grip: hex holds, 40's, 2 x 10 seconds
plate curls: 25 lb plate, 2 x 5. Killer!

[Hazerboy]

Been too long since I've updated.

DE Bench

11/23/08

155, 8x3

wide grip Pull ups
bodyx5
55x5
55x5
55x4

Incline bench press
3x8
145

Bentover Rows

Grip

ME Squats
11/24/08

Manta ray box squats
135x5
195x5
225x3
275x3
325x3
360x3 EASY. Would have gone for more but I was running low on time.

Rack pulls from knees
worked up to 515 x3 then 535x3 (somewhere around there). I need to start hitting more heavy singles on these.

Ab wheels, 3x5

Glute ham raise
two bands + 20 lbs, 3x10

ME Bench

12/01/08

I took a week off over thanksgiving break and didn't really do any active recovery. Even with no lifting and eating like a hoss, I didn't gain a pound. 0__o . go figure.

Bench
barx10
115x5
155x3
195x1
225x1
255x1 Slow.
285x0 MISS
280x0 MISS.

Ugh. today was dissapointing. Everything felt very weird. My setup was stabler than it had ever been before, probably because of all the time off, but I had no groove and I was painfully slow. Go figure-- I took 8 days off from benching and didn't even do any light work. Lesson learned.

Wide grip pull ups
body x 5
55 x 5
55 x 5
55 x 5 PR

Seated DB overhead press
45x6
65x7 PR
65x5
60x5 Time for something new.

One arm DB row
80x10
90x10 easy.

closegrip bench
185x8
185x5 ugh i'm toast

some grip

[Hazerboy]

ME Squattin

12/03/08

Free Squats
barx10
135x5
225x5
275x5
315x3
355x5
315x5

355 was by no means a max, but still way harder than it should have been. My rep work is for ****. GOAL: 375x5, though next week I'll try for 365x5

Rack pulls from knees
225x2
315x1
375x1
425x1
495x1
545x1
585x1 PR

Ab pulley work
3x10 with 150
goal: max out pulley

Glute ham raise
3x12, 25+2 bands

Grip
HG 300 for 5 or so singles
Plate curl with 25, 3 sets of 7

[Hazerboy]

Heav(ier) bench day

12/06/08

Bench reppage
115x5
145x5
175x5
205x3
225x5
205x5

This was downright pitiful. I should be repping in the mid 240s easy. I need to get my sleep in order -- pulled an all nighter on thursday night then slept for 13 hours on friday O__o. Finals are a killer.

One arm chin alternating negatives
3 singles each arm

Incline Press
barx10
150x8 PR easy
165x6
160x6

These are progressing nicely.

Partial Chins
45x3
95x3
95x3
95x3

Floor Press
185x8
185x4
lol i'm toast here...

45 degree rows
195x8
195x7 PR

some gripper work, singles with 300

Tricep pushdowns
2x12

DE Squat work

Box squats, slight pause. I adjusted the weight until I started to slow down significantly.
205x2, 2 sets
225x2, 3 sets
245x2, 5 or 6 sets. This weight seemed about right.

Speed dead singles
315, 4 singles
355 4 singles. Slowed down some at the end

No ab work today

Low bar good mornings
185x6
225x6
255x6 I've gone much heavier but the form here was SOLID.

Single leg lunges
50x10
50x10

Need to up the weight on this next time.

Did some grip work then studied for a quantum final. I need to put on a good 10 lbs over the next month and a half, I think I'll compete again in the winter or fall.

[Hazerboy]

Bench day

12/9/08

Bottom position Press
135x5 (reg bench)
135x1
185x1
215x1
240x1 Grinder
240x0

2 brd press, starting a little light so i can get used to the volume
225x3
245x3
255x2
265x1

Tricky without a spotter.

Wide grip pull ups
body x5
60x5 PR
50x5
50x5

Incline Tate presses
30x10
35x10

One arm dumbell rows
95x10
95x10

Grip work
35s, hold 3x5 seconds
TB curls,
105x10
95x10 (strict form)

[Hazerboy]

ME Squats

12/10/08

Rep work
135x5
225x5
275x5
315x3
370x5
Not sure if depth was perfect but a solid set.

Rack pulls from knees
315x2
375x1
415x1
475x1
530x0
no go. Back still kills from chins/rows yesterday

Pulley abs
3x10

Can't remember the rest of the workout

Bench work
115x5
155x5
185x5
205x3
230x4+1 butt came off bench on last rep

Halfway chins
45x3
95x3
95x3
95x3

Push press
115x3
145x3
155x3
155x3
155x3
185x0
trying this out--very weird. catching the bar was hard.

45 degree rows
195x8
195x8
205x8

Dips
2x10 with 45

Reverse grip TB chins
85x10
85x10
perfect form

DE Squat work

12/14/08

speed box squats, 8 plate box instead of 9 this time
225x2
225x2
added green bands
165x2
185x2
7 more sets

Speed deficiet deadlifts
315, 8 singles

ab wheels, 3x5

REAL GHR, not the crappy one I usually use
3x10, bodyweight

girp work

[Ben Moore]

Back in KC for the holidays?

[Hazerboy]

Bench work

12/15/08

Bottom Position Press
115x1
135x1
155x1
185x1
205x1
215x1
215x1
215x1

3brd press
185x5
225x3
255x3
255x3
should have done some more sets but my brother was spotting me with me boards XD

Pull ups
bodyx5
50x5
50x5
50x4
35x4

JM Press
135, 3x8

Reverse Rows
180, 3x10

[Reko]

should have done some more sets but my brother was spotting me with me boards XD



Lame. Come to 1-0-7.

[Ben Moore]

Lame. Come to 1-0-7.

+1...

[Hazerboy]

Ok I'll try and update what I remember..

Squatting

12/17/08

Worked up to a heavy single, the wrestled afterwards

Bench work
12/19/08

bench
115x5
155x5
185x5
215x5
215x5
215x5

Partial chins
3x3, 100 lbs

Seated OH press
3x8, 115

Rows

Squat Work at 107

12/22/08

Cambered bar box squat, AKA "The Iron Maiden"
barx10
165x5
165x6
245x3
295x3
340x1 (spot)
340x1
375x1

glute ham raise
bodyweight, 3x8

Deficiet kettlebell deadlifts w/ chains, around 215 at the top
3x20

calf work

Bench work at 107
12/24/08

Bench
barx10
135x6
135x6
185x3
225x3
265x1
280x1 PR
290x0 MISS

Some shirt work

Pull ups
50 lbs, 7, 6, 5

JM Press
3x8
95, 3x10

Kettlebell rows, 2x10

band pull aparts, 3x12

[Reko]

The weight on Ukranian DLs was about 210-220 at the top

[Hazerboy]

Thanks man.

Speed Squat Work
12/26/08

no band setup cause i don't have enough weight... I only have 300 lbs in my garage now.

speed squats off low box
12x2, something like 225 I don't really remember.

SLDL - all the weight I own (325), 8, 8, 5

Ab wheels - 3x5

I think I did some good mornings or something then called it a day.

DE Bench

12/28/08

speed bench
8x3, 140, various grips

One arm negatives, 2 singles
Assisted one arm chins, 25 lbs of assistance, 6 singles

Handstand pushups, 3x5

Rows

Skull Crushers

[Hazerboy]

I've been in florida the past week so I've only gotten to lift once :(

Heavy Squat day
1/1/08

Raw squats
bar x 10
135x5
205x5
250x3
285x5
325x3
360x1
380x3

Will go for either 390x4 or 395x3 next week (both PR's)

Rack pulls from knees (no chalk or straps...)
Worked up to 500x1 then my grip totally failed at 550.

Ab pull downs, 3x10

Wide stance low bar good mornings, 185, 3x10

Passed out in the carx30 minute drive home

[Hazerboy]

Bench Day

1/4/09

Flat Bench

115x5
155x5
185x5
205x3
235x5 PR

Partial Chins
45x3
90x3
100x3
110x3 PR

OH Press

115x8
115x8
115x4

Rows

Skull crushers

grip


Speed Squats

1/5/08

185+ green bands, 8x2 on low box

Low Bar wide stance Good Mornings
185x6
225x6
275x6

Ab pulldowns 3x10

Grip

Bench Day

1/7/09

flat bench
135x5
185x5

2 Board Press
225x3
255x3
275x3
275x3

Assisted one Arm Chins, 20 lbs of assistance
4 singles

OH Press
115x6
130x6
125x4
115x6

One Arm Rows
95, 3x10

Tricep pushdowns
3x10

Grip

Heavy Squat Day

1/9/09

Free Squats
barx15
135x5
225x5
285x5
315x3
365x1
395x3 PR

1 inch deficiet deadlift
225x5
315x2
450x2

probably ramped this a little too much but i was working with 2 other guys.

Ab pull downs 3x10

Shrugs
4x10 with 185

Glute ham raise, 3x8 with bodyweight. GOAL: 3x10 with light bands

grip

[Hazerboy]

Bench Day

1/12/09

flat bench
135x5
135x5
185x5
220x5
220x5
220x5

Partial Chins
45x3
90x3
115x3 pr
full chin
115x1

Dips, body + 35
3x10

Bench grip rows
185x5
205x5
205x5
205x5

Grip

Heavy Squat Day

1/14/09
bar
135x5
135x5
225x5
275x3
335x1
375x1
405x1 easy

2 plate deficiet deadlifts
315x4
375x1
435x1
475x1

cable Abs, 3x10

grip

[Hazerboy]

Deload bench day
1/16/09

Speed bench
barx15
115x2
145, 4x3
115+ bands, 4x3

Frenchies
35lbs, 2x5
25lbs, 1x5

Dips
2x10, 40 lbs

Rows
185, 3x8

Speed Squats
1/19/09

off an 8 plate box
225, 8-10x2

Speed deadlifts
345, 4 singles

Low bar good mornings
185x6
225x6
295x5 DAMN

grip

[Hazerboy]

Bench Day
1/21/09

flat bench
barx15
115x5
155x5
185x3
205x1
225x1
245x4+0 RAWR!

One arm assisted chins,
35x1,1
15x1,1,1,1

Handstand presses (partials)
3x6

Bench grip rows, 185x...something? I don't really remember XD

Skull crushers, 2x10

grip

[Hazerboy]

Heavy Squat Day

1/23/09

Free Squats

barx10
135x5
225x5
275x3
315x1
395x1 this felt HEAVY
425x1 PR!
435x0 very close


The depth on 425 was great, and I made it out of the whole on 435, struggled for a few seconds, and lost it. Luckily I had 3 spotters there XD.

Next Squat Goal: 440

Deadlifts
135x4
225x3
315x1
405x1
475x1 HEAVY
at this point I was going to go for another PR but I think I was just too gassed from the squats.

2 plate deficit SLDL deadlifts
3x8, 225

grip

My next plan is to do some deadlift specific work for the next two to four weeks then give matt rhode's raw squat program another go. After that I'll see where I am, then probably move back to traditional westside movements.

[Hazerboy]

1/25/09
Heavy bench day

flat bench
barx10, 2 sets

135x5
185x4
added 3 brds
225x3
255x3
285x3
285x3
275x3

I may have had help on one or two of those sets. you guys may give me crap for this but the form for these is weird XD. I realized halfway through that all of my hand offs were way too near my neck and i wasn't really pressing over my chest, so maybe thats why these are so weird for me.

EDIT: My lockout still sucks. My 3brd is only like 10 or 15 lbs over my 2 brd lol.

Wide grip pull ups
bodyweightx5
45x5
45x5
45x5
45x5

Dumbell bench press (this is a new one)
50sx6
80sx6
90x4
80x6

Bench grip reverse rows
2x8, 185, 195

Tate presses, 45s, 3x10

Curls, 2x12 with whatever weight was on the ez curl bar

grip

I just sent off all my internship information to germany today, hopefully i score a sweet research position in goettingen or berlin over the summer. I'm also absolutely exhausted - I had two problem sets today too lol. In lue of this, today's gonna be a speed day haha.

[Hazerboy]

1/27/09

Squat day

I felt like crap but for some reason I really didn't want to do speed squats. So I worked up to a heavy single in manta ray box squats
135x5
185x3
225x1
275x1
315x1
365x1 lol way harder than it should have been. I think I've done 375x3 or something before. Called it quits here.

EDIT: Not as hard as I thought. Looking back on my journals, my best manta ray box squat is 350x3.

speed deadlifts with doubled up minis and small bands
135x5
225x5
added bands
225x2
275x2
315x1, 1, 1, 1

Ab wheels, 3x5

LB, wide stance GM
185x5
225x3
255x6
255x6
grip

1/29/09

vomited all day thursday. I had a fever, and couldn't even keep down water. I called a nurse and she told me to eat ice cubes which worked though. I ended up sleeping all day friday till 9 at night, woke up with no temp and no longer vomiting, but i still haven't gotten my appetite back.

[Hazerboy]

2/2/09

Bench day

My birthday! XD

Flat bar bench

barx10
135x5
185x5
225x5
225x5
225x5

Chins ups or something I don't remember lol, plus accessory work

2/4/09
Squats

Worked up to 360x5, which was really freaking tough (I think my best is 370x5)

some other stuff i don't remember
2/6/09

Bench

3 brd press

worked up to...something like 3x3 of 285

don't remember the rest of the workout

1/8/09

Squats

worked up to... 375x2 GOOD GOD. That sucked dick. I was supposed to hit 5 lol. Time to deload...

dont' remember the rest of the workout...

2/11/09
Bench

heavy Triples.

barx10
135x5
185x5
225x1
250x3
250x3
240x2

Assisted one arm chins
chinsx5
35 lbs assistance: 1
25: 1
12:1 PR
8: 1 PR

Handstand pushups: 3x5

One arm dumbbell rows
3x6, 105

Joe defrancos "triceps death,"

155x5 off chest, 5 off 1 brd, 5 on 2 brd, 5 on 3brd. Bar isn't racked till the end.

Grip

2/16/09

Squat day

barx10, 10
135x5
225x3
275x3
315x7
275x5

Deadlifts
225x2
315x2
added ~ 100 lbs in bands
375x1, 1
405x1
425x1 PR

ab wheels, 5, 8, 8

glute ham raise w/ assistance, 3x8

grip

I also started taking "results" today. We'll see how it goes.

[Reko]

do you not have internet access or something at school?

[Hazerboy]

do you not have internet access or something at school?

Aw come on I'm not *that* poor. Naw I've just been getting off track. My workouts were solid I just got out of the habit of updating. Honestly I would still rather just keep everything I have in a notebook because I would update it at the gym, but I don't want to lose it again... thats pretty devastating haha.

2/18/09 -- two months away from my next planned meet.

Bench Day

close grip 1 board press
barx10, 2 sets
115x5
155x4
205x3
added board
225x2
260x2
260x2
245x3

I'm adding in some more volume on these, something travis bell suggested cause the weights i'm pushing aren't that heavy yet.

One arm assited chinups
5 reg. chins
35 lbs assistance, 1, 1 (1 each arm)
25, 1, 1
12, 1, 1
7, 1, .5 PR
7, 1 (left arm), 9 (right arm)
looks like my right arm is a bit weaker. 7LBS + friction to go till i got the OAC DOWN!!!

Dips
45x8
45x8
45x10

Hands facing chins
55x6
45x6
45x6

Tate presses, 2x10 with 45s

BB Curls, 2x10 with 95

grip

[Hazerboy]

Squat Day

2/20/09

Free Squats

bar x10, 2 sets
135x5
225x5
275x3
305x1
325x7, had maybe another one or two in me here, my form was great though
275x5

Speed deadlifts
225x3
295x1
added bands (different setup this time, I didn't stand on the bands but used spread out dumbels. Felt a lot smoother.)
295x1, 1, 1, 1, 1, 1

Ab pulldowns, 3x10
Shrugs, 2x8, 225
Ghetto glute ham raises, 3x8

grip

I thought my workout was going to suck today because of the lack of sleep, but I really think the RESULTS is starting to kick in. I was exhausted after the squats, but nearing the end of the workout I was plowing through the rest of the stuff I had to finish.

[Hazerboy]

Bench day

2/23/09

flat bench

barx10
115x5
155x5
195x2
225x1
260x3
245x3

Next workout I'll deload on bench.

Pull ups
bodybweight x5
25x8
25x8
15x8

Seated OH Press
45x6
95x6
125x6
125x6
115x6

Reverse Band pulls on bench (a reverse bench press)
bar +all my bands, 3x10

Tricep press downs, 3x12

Curls, 3x10 with 40's.


Squat day

2/25/09

Free squats

barx10, 10
135x5
225x5
275x3
315x1
385x1, 1, 1

I had a breakthrough on squats today. For a few months now I've noticed in my videos that I line up unevenly with the bar - the bar is always several inches to my right than it should be. I've done it so much that I've gotten used to it, and I squaring up correctly feels "weird." I think I started doing this for two reasons... One, I have very, very poor vision in my right eye, so I have a tendency to cock my head to one side all the time. People that know me well notice this. Maybe this is why I square up weird. Two, when I used to approach the bar I would put one foot underneath the bar, bet set up, then put put both underneath the bar and unrack. (Most people will get both their feet underneath the bar, set up, then unrack).

Anyways, from now on I'm having my spotters watch me on every single set to make sure I'm squaring up correctly. I actually feel a little weaker squaring up like I should ( i.e. not unevenly) which is no surprise because I've probably been doing it since I started low bar. Hopefully I can fix this in the next two months and it will result in some strength gains too.

Snatch grip deadlifts with straps
135x5
225x3
315x1
365x3
365x3

Ab wheels, 3x5

High bar, narrow stance good mornings
3x10, 185

grip.

Definitely noticing the results at the end of the workout -- I don't gas as easily, and I feel like I have the energy to fit in the last few sets.

[Hazerboy]

Bench day

2/28/09

Today I planned on deloading, but I felt so great today I decided to hit a heavy single.

Flat bench, touch 'n go.
barx10
115x5
155x3
195x2
225x1
265x1 hard
285x1 SMOKESHOW. I nailed this, no problem whatsoever. I was about to give 290 a try right afterward, but as Rhodes told me - "its a PR. be happy with it." So I moved on to the next exercise.

One arm assisted chins
bodyweightx5
35x1
15x1, 1, 1, 1

Banded JM press
barx10
95x8
75x10, 10

Bench grip rows
165x12, 12

[Hazerboy]

DE Squats

3/02/09

barx10
135x5
added box
225x2, 2, 2
added choked green bands (~115)
185x2, 2, 2
205x2, 2, 2, 2

My flexibility has improves substantially. I made the box out of 8 plates and I needed almost no warmup to touch. Speed felt great too.

Speed deadlifts, narrow(er) stance
135x3,
225x2
315x1, 1,
345x1, 1
365x1, 1, 1

Hang cleans
185x5
205x5, 5

Ab pulldowns, 3x10

grip

Couldn't fit in any hamstring work, the track team was taking up mah machine.

[Hazerboy]

Speed bench

3/4/09

flat bench
barx10, 10
115x5
145x3, 3, 3
135+doubled up minis, x3, 3, 3, 3
155 straight weight, 3, 3

Messing around a lot with the weight and bands today because I haven't done DE bench in awhile. I think 135+bands was a little much but everything else felt good.

Chinups
bdwtx5
15+purple bands around neck, 5
10+bands, 5,5
this HAMMERS the biceps.

Overhead barbell press
barx6, 75x6
115x8, 8
95x8

One arm dumbbell rows
80x10,
90x10, 10

Tate presses
40x10, 8, 8

I think I just figured out how to do these correctly.

Grip

[Hazerboy]

Squat Day

3/6/09

Still deloading the squat
worked up to... 275x5, 5. cake.

I felt great that day so I decided to work up to a heavy single on deadlifts.... This proved to be disastrous. More on this in a sec.

All pulled with a narrow stance (note: I've only pulled narrow on speed work).
135x3
315x2
375x1
425x1
475x1 flew up.
why not go for a PR?
530X1 15 POUND PR!
Here is where I should have listened to the advice given to me many, many times and just moved on to another excercise. Instead, I decided to go for an even HEAVIER weight.
550x0 = MANY, MANY PULLED MUSCLES IN MY BACK

This was actually very painful. It was kind of hard to breath afterward.Taking the plates off the bar afterwards was a struggle. The 1/4 mile walk to my car was pretty painful. I've taken a bunch of ipuprofen and done some icing since then but I'm still pretty worried.

Allright, so I realize I did a bunch of stupid things leading up to this, such as... trying more weight after a big PR... maxing out after not deadlifting heavy in awhile... deadlifting heavy with a new stance. My form was probably crappy too because I wasn't use to such a narrow stance, and I'm sure it uses several different muscles that just weren't prepared for the load. I'm sure I wasn't arching enough out of the hole too, or outwright lifting with a rounded back or something really stupid.

Lesson learned.

Bench Day
3/9/09

I was going to completly skip today but I decided to head in anyways to spot and help some guys on squat form. I felt pretty good so I decided to bench anyways on feel...
barx10,10
135x5
185x4
225x3
250x3
250x3

everything felt fine. The pain is actually just about gone but I can still feel the muscles I pulled. Don't need to take ibuprofen anymore.

One arm alternating comedowns,
1,1,1

Seated OH Press
barx5, 75x5
130x6 PR
130x6 PR
115x8

Machine Row
3x10

end.

I'll try some squatting on friday for feel. Lots of stretching this week, and I'm looking into seeing a chiro thought currently I think I'll be fine in a few days.

[Hazerboy]

Squat Day
3/13/09
Back feels fine. Spent a long time on warming up.
Squats
barx10,10
135x5
225x5
275x3
315x1
365x3 harder than it should have been.
315x8

Deadlifts, narrow stance
135x5
225x5
315x3,3,3,3 No reason to rush back into things... these felt fine, though I was certainly pretty sore the next day.

Real hanging leg raises
3x8

High bar, mid stance good mornings
3x8, 195 (PR I think...)

Pull throughs, 2x12
grip.

[Hazerboy]

Bench Day
3/16/09

Flat bench
barx10
115x5
155x3
195x3
225x2
250x1
265x3 PR

Chinups
bodyweightx5
added bands, x3
two minis from the ground,+15 lbs
5, 5, 5

Seated OH Press
barx4
75x4
130x6
130x6
125x6

One arm chin up hangs, 4x6 seconds. Rotation was hard to prevent here.

Incline tate presses
3x10, 35 lbs

One arm dumbbell rows
90x10, 95x10, 100x10

[Hazerboy]

Squat Day

3/18/09

Free Squats
barx10,10
135x5
225x5
275x3
335x1
375x4

Rack pulls from knees, narrow stance
135x3,
315x2
405x1
475x1
550x1
605x1 PR

Hanging leg raises,
3x8

Pull throughs,
2x10

Wide stance, low bar good mornings
185, 2x10

grip.

[Hazerboy]

Bench Day

3/22/09

I got kicked out early today cause the gym closed at 7 (I got there at 6:40...)

45x10, 10
115x5
155x3
185x2
225x1
255x1
290x0 (this was a possibility I think I was just misgrooved it)

went back to the gym at my dorm and got some stuff in...
Chinups+20 lbs and two mini bands
20x5
20x5
- 1 Mini band
20x5

handstand pushups,
5,5,5

Curls, 85-95 lbs, 3x10

Dips, 48 lbs
8, 8, 8

Squat Day
3/23/09

Free squats
barx10,
135x5
225x5
315x1
375x1
405x1 cake.
405x1 cake.

deadlifts from deficiet
135x3
225x1
315x1
375x1
405x1
455x1
back still very sore from yesterday.

Ab pulldowns, 3x10

REAL gluteham raise
1 mini band, 3x10

elevated one legged lunges
45, 2x10

grip

Bench day

3/24/09

Speed bench
barx10, 115x5
145x2, 2, 2, 2, 2
125+ minis, 2, 2, 2, 2

one arm Alternating comedowns: 1, 1, 1

Reverse grip bench, close grip
95x10, 105x10, 115x10 these were weird

One arm dumbbell row
110x8, 8, 8

Tricep pushdowns, 2x12

grip

[Hazerboy]

Squat day
3/28/09

speed squats off parallel box
245, 10x2

Speed deadlifts, narrow stance
135x3, 245x2, 285+minis, x1
295+minis and mediums, 1, 1, 1, 1, 1, 1

Abs - plank crossovers, 3 sets

Low bar, wide stance good mornings,
185, 10, 10, 11

[Hazerboy]

Bench day

3/28/09

Flat bench
barx10,10
115x5
155x5
205x3
235x1
255x3 easy.

banded Chinups
bdywhtx5
2 minis x5
2 minis +25x4
2 minis +20x4
2 minis+15x5

standing OH press
barx6
75x4
130x6
130x6
115x5
105x6

Bent over BB rows
135x5
185x8
185x10
185x8

Reverse close grip bench
95x12
115x7
you really need a liftoff for this.

Squat Day

3/30/09

free squats
barx10,10
135x5
225x4
275x3
325x1
370x3 cake.
315x5

Long break while waiting for platform

SLDL with a deficit
135x2
315x2
405x1
435x1, 1,
455x1

Ab pulldowns, 3x10, 9, 10, 9 (machine)

Back raises, 50x10, 60x10,10

grip

[Hazerboy]

Bench day

4/1/09

flat bench
barx10, 10
115x5
155x3
195x2
added 3 brd
245x3
285x1
315x0 MISS
295x1

Looks like my bench has gone up but my 3 brd has gone NOOWHERE. weak triceps. ugh.

Alternating comedowns, 1,1,1 each side. These are becoming more and more controlled every time.

Seated OH press
barx5, 75x5
125x6, 6, 6,

One arm DB rows
50x5,
105x8, 8, 8

flat tate presses
30's, 3x10-12

grip. Kind of a crappy day today.

Squat day

4/3/09

Free squat
barx10,10
135x5
225x5
275x3
315x1
355x1
390x4 PR

390 was VERY smooth, no grinding whatsoever. 5 reps were definitely a possibility but my goal for the day was 3 so I decided to leave some in the tank.

Narrow deadlifts.
135x3, 315x2
405x1
475x1, 1, 1, 1, 1

My lats were still very sore from monday, and my pec even cramped up in one rep. singles went ok, a little slow.

ab pulldowns, 3x10
Low bar, wide stance good mornings
3x8, 205

elevated one legged lunges,
50s, 2x10

these were brutal. too tired for grip.

[Hazerboy]

Bench Day

4/6/09

speed bench
140x3, 3, 3, 3
120+minis, 3, 3, 3, 3

Chinups
bdywhtx5
added minisx3
15x3
35x3 PR
25x3
15x3

OH Press
75x5
135x6
135x6 PR

Lat pulls
3x10, 70 pounds on the machine or something

Tate press, 3x10 35s

Thickbar curls, 3x10, 95, 85, 75

Squat day

4/08/09

squat
barx10,10
135x5
225x5
275x3
325x1
375x1
415x1 Cake.

Deadlifts
225x3
315x2
405x1
455x1
495x1
I feel deadlifts in my lats a lot more than I used to. I think its the narrower stance.

Ab pulldowns, 3x10

LB wide stance good mornings
205x8, 9, 10

grip.

[Hazerboy]

Bench day

4/10/09

Hitting my opener with a pause today

barx10, 10
115x5
155x5
205x2
235x1
260x1, all reps were paused. I may do 255 instead to open depending on how I feel that day, though 260 felt solid.

Alternating comedowns, 1, 1, 1 each arm. First two were very slow which is good.


Dumbbell bench
50x5
70x10
75x10
75x10

Bench grip Rows
185x8,8,8

Grip

Squat day

4/13/09

Speed squats from low box,, 225, 10x2

Speed deadlifts, singles, 6 of 365
Glute ham raises,
bdywhtx10,
15x10
15x9

grip, stretching.

[Hazerboy]

Meet Results: 4/18/09

Squat: Opened with 390, then 430 (5 lb PR) then 440 (15 LB PR)
7vM3uIh0fzM

Bench: 260, 280 where I was redlighted for moving my feet and "levering" the weight up (locking out one elbow then another, though I did make the lift), then another attempt at 280 where I got 3 whites. Lifting with a pause really takes a lot out of you.
_URv5ODcoN4
red lighted

VMwNPQ1jKCk
3 whites

Deadlift: 495, 530 went up so fast that my brother, who came to watch, told me "to put some real ****ing weight on the bar," then 550 which I SMOKED. I left some serious pounds on the platform here. I asked for a 4th attempt to break a record but they wouldn't let me take it.

aFwtn8z0Euo

Meet went well! I'll get vids posted soon though I do have some pictures. I'm pretty sure I set another state record (this time in the ADFPF) in my age group, where there wasn't one before XD . Though, I truth, if I hadn't beaten the other two guys in my weight class they would have gotten it. (I won the open division at 90kgs as well as my age group).
Edit: state record in my age group, which there wasn't one before, for deadlift, squat, and total. State record in the open division also for my squat and deadlift. Unsure of how much I beat the previous record open record by.

I cut something like 4 or 5 lbs for this meet which wasn't bad at all compared to my wrestling days (though I was pretty thirsty the night before). I might try gaining a few more lbs then losing some bodyfat before my next meet.

Bench Day

4/22/09

Barbell Bench, all reps were paused off the chest
barx10
115x5
155x5
185x3
205x1
220x5
205x6

These were TOUGH. The pause really takes a lot outta ya.

Banded Chinups
bdywhtx5
added bands
bdywhtx3
15x3
40x3 5 lb PR
bdywht+bandsx6

DB bench
50x5
80x6
90x6
90x6

Ugh I suck at these.

Machine lat pulldowns, 3x10

Incline tate presses, 3x10, 35, 35, 30

Hammer curls, 2x10, 35s

grip

Sprints, 6 100 m (adding in a little HIIT)

Squat Day

4/24/09

very sore from sprinting, though not in my hamstrings at all. weird places. Groin and psoas muscles are very tight.

Squats
barx10, 10
135x5
225x5
275x3
315x1
350x5 heavier than it should have been though I was pretty damn sore still so this is no surprise.

Rack pulls from shins
225x3
315x2
405x1
495x1
555x1
575x1
575x1

Abs, pulldowns and plank crossovers, 3x10

Elevated lunbes, 40s, 2x10

bodyweight banded good mornings (something I picked up from defranco to replace GHR.)
3x12, blue (medium) and light bands.

[Hazerboy]

Bench Day

4/27/09

Flat bench with a competition pause
barx10,10
115x5
155x5
185x3
210x1
230x5
205x7 (no pause)

Chinups
bdywhtx5
added mini bands
bdwtx3
20x3
40x1
60x1, 1

DB bench
50x5
85x7, 7, 5

Bench grip rows
190x9, 9, 8

Tate presses
35sx10, 10, 10

[Hazerboy]

Squat Day

4/29/09

barx10, 10
135x5
225x5
275x3
325x1
365x5 solid.

Worked a lot on setting up properly, made sure the bar was level on my back.

Deadlifts w/ bands, tripled mini's
225x3, light bands
225x2 tripled minis
315x1
405x1, 1 <-- much harder than expected
425x1

Ab wheels, 3x6
Obliques 3 sets

Banded bodyweight good mornings, 3x12

grip, 2 sets of sprints

[Hazerboy]

I've been kind of sick the last few days so today I was pretty drained.

Bench Day

Working up to a heavy single
barx10,10
115x5
155x5
185x3
225x1
250x1
270x1 all reps with a competition pause.

Chin up work: Alternating comedowns. 3 singles each arm.

Dips
bdywhtx5
70x6, 6
90x6

One arm DB rows
50x5
100x8
105x8, 8

Shrugs, 3x10

Curls, 2x10

deload next week.

[Hazerboy]

Squat Day

4/4/09

barx10,10
135x5
225x5
275x2'
315x1
355x1
390x1
425x1 smashed it
315x7

I could have probably went faster on the warm up sets but I was waiting on my teammates to get there most of the time. I wouldn't have even done the drop set but everyone was giving me crap so I went on ahead and did it XD

Trap bar deads--> assuming bar is 45 lbs (though its probably closer to 55 or 50)

135x5
225x5
315x5
385x5 I'm toast!

Ab circuit

3 100M sprints

stretch. Friday I deload.

[Hazerboy]

Bench Day

4/6/09

Speed bench
barx10, 10
115x5
145x3, 3
155x3, 3, 3, 3, 3, 3 varying grips.

Pull ups
bdywht + 15lbs x8, 8
bdywhtx8

my biceps were TIGHT after this. I didn't feel it in my back at all. Conclusions: chinups work waay more back than you'd think!

Incline DB Press - never done this really though I've been incorporating more dumbbell work lately.
70x8
75x8
70x7

Decline Lat pulldowns, 3x10, 100, 120, 120

DIPS (I'm exhausted at this point)
15lbsx10, 10, bdywthx12

Thick bar curls, 85x8, 8, 75x8

Grip

3 100M sprints, around 80% intensity. Stretch.

[Hazerboy]

Squat Day

4/11/09

Speed Squats off a parallel box,
265, 6x2

Speed deads, 335, 5 singles

Sprints, 3 100m, 90% intensity

Calve raises, 3x10

Low bar, wide stance GM
3x10, 210 PR

grip

[tomv]

Gosh dang Hazerboy!
Speed squats with 335? Sick effort mate, you're a machine. Why speed deads on squat day though? Just curiousity.

[slashkills]

Strong stuff man!

[Hazerboy]

Hey thanks guys--call me Trent. HB is years old so I feel silly nowadays using it :). Deadlifts were with 335, squats were only 265 btw XD. Friday was a deload (light day) for both squats and deadlifts. If you're interested, I'm following this routine: http://www.elitefts.com/documents/raw_squatting.htm

I do all of my lower body work on one day, both squats and deadlifts. I have for most of my training. Some people like to break it up, deadlifting one day then squatting the other, but I've slowly found out that, for me, as long as my squat is improving, and my chin ups/rowing is improving, my deadlift improves. I went from a 515 to 530 to 550 deadlift with very little actually deadlift work. I usually just hit some heavy singles (not maxes!) of deadlift type movements on my "heavy" squat day. I could probably be improving my deadlift faster if I gave it its own day, but seeing as how my deadlift is more than 100lbs > than my squat, I have to prioritize these things XD

Bench Day

4/11/09

barx10, 10
115x5
155x5
185x1
205x1
225x1
250x3, easy. All reps were paused.

Banded Chinups (mini bands, found out today that they're around 70 lbs at the top when my 70 lb dumbbell i was using to hold them down kept coming off the ground )
bdywhtx5
added bandsx3
35lbsx3
25x3

will go heavy on this friday.

Inclined Dumbbell Press
75x8, 80x8 PR, 80x6

T-bar rows
1 platex10
2 platesx10
3 platex10. This one was new, I liked it.

SKull crushers, 95lbs, 3x10

Thickbar curls, 75lbs, 9, 9, 8

4 100M sprints, 90-100%

[Meat_Head]

Good hard work in here hazer, your squats and pulls are impressive! Keep up the thick bar curls, they'll give you iron fingers, hands, and forearms. Great exercise, no one seems to do them anymore!

[Hazerboy]

Hey thanks meat head. I got the idea for TB curls from Brooks Kubik's Dinosaur Trainig. I started training grip for wrestling and never really stopped! I wish I had a real thickbar, but I don't, so instead I just wrap a towel around the bar. It works aight XD

Squat Day

5/13/09

Barx10, 10
135x5
225x4
275x3
315x1
350x1 <--- added some extra warm up sets to work on my set up. I think one of my shoulders/sides is weaker as a result of unracking the bar weird for a year or so.
380x3 <-- Slow. I'll try for 395x3 or 400x3 next week depending on how I feel.

I think one of my problems with squats is I don't SMASH the "lighter" sets like I should (380x3 should be a "lighter" set, my personal best is 390x4). I know I can make the weight, so I don't really get mentally prepared. I rarely miss, I just end up getting a grinder or two in there when I shouldn't. Something to think about in the future.

reverse band deadlifts (50-90 lbs of assistance at the bottom, with assistance dropping off ~ shin/knee area).

135x3
added bands
225x3
315x1
405x1
495x1 too big of a jump
525x1, 1 Second single was a grinder.

Ab wheels, 3x7

One legged lunges, 45lb DBs: 2x10

Banded Good mornings, 3x12, large green band+medium blue

calve raises. Grip.

[Hazerboy]

Bench Day

5/15/09

Flat bar bench with pause
barx10, 10
115x5
155x5
185x2
205x1
230x1
260x3 PR for paused

Banded Chins
bdywhtx5
added bandx3
25x3
45x3 grinder
25x3

DB Incline Press
80x8, 80x8, 65x8

TB curls
80x10, 10, 70x10

Skull crushers, 3x10

Squat Day

5/18/09

barx10, 10 hips very sore from riding the mechanical bull on friday so I took a bit longer to warm up...
135x5
225x5
275x3
315x1
360x1
400x3 PR

Deadlifts
135x5
225x5
315x3
455x5 lol bit of a big jump but my training partners were taking too long.

leg raises, 3x10

High bar, mid stance GM
185, 2x10

grip.

[Hazerboy]

Bench Day

5/20/09
Flat bench - all reps done with a competition pause
barx10, 10, 10
115x5
155x5
205x2
225x1
260x1 rocked it
290x0 Weight came towards my face too quickly
290x0 Did I mention I hate the bench press?
290-295 touch and go was definitely a possibility, though I should have bit the bullet and taken 285 for a 5 lb pause PR. yowzers.

Chin ups, no bands
bodyweight x 5
35x3
75x1
110x1 cake
140x0 RAWR. Less than two inches to go. This isn't so bad though - this means my pulling strength has stayed about the same event hough I've gained 10-15 lbs.

Close grip floor press
135x5
185x5
205x5
215x5 by no means a max, just testing the waters.

T-bar rows,
95x8
145x8
175x9

Skull crushers, Ez Curl + 50x12, 70x10, 60x10

Thick bar Reverse curls
3x10, 70, 65, 65

grip, sprints, stretching. done.

[tomv]

I wanna start incorporating sprints in to my training, but primarily because I suck at running! Why do you do it Hazer?

Nice work on chinups again mate, bummer about Bench miss.

[Hazerboy]

I wanna start incorporating sprints in to my training, but primarily because I suck at running! Why do you do it Hazer?

Nice work on chinups again mate, bummer about Bench miss.

Sprints are just for general physical preparedness. Plus I'm planning on going on a cut in a few weeks (once I get up to 210) where I'll up the volume, and I want to be more physically prepared for it so I'm not so sore.

The bench weight will come. I could have nailed it touch and go, I really should have just gone for a 5 lb PR for pause bench.

Squat Day

5/23/09

Free Squats

barx 10, 10
135x5
225x5
295x3
355x1
405x1
445x1 5 lb PR, nailed it

Trap bar deadlifts, assuming bar is 45 lbs

135x5
225x5
315x3
385x5, 5, 5

Calves, 3x10

Turkish get ups, singles with 60s: 1, 1, 1

Ab pull downs, 3x10

Banded cross good mornings, 3x12 with green and blue bands

grip

Bench Day

5/25/09

Speed bench, 155, 8x3

x1 of BAR INTO MAH FACE --> http://i19.photobucket.com/albums/b195/Wigglinhazer/TrentFaceCloseupBruises-2.jpg

NOSEBLEED EVERYWHERE! ALWAYS be careful when you're racking the weight, on one set I didn't rack the right side and dropped the ****er right on my face.

Pull ups
8, + 10 lbs: 8, bodyweight: 8

close grip Floor press
barx10
135x5
205x6, 6
195x6

t-bar rows
bar+135, 8, 8, 8

Skull crushers, 3x12

TB curls, 80x10, 80x10, 70x10

Grip, stretched

[tomv]

Hahahahahaha. Tried to catch the bar with your face huh?

[Hazerboy]

Hahahahahaha. Tried to catch the bar with your face huh?

More with my forehead.


Squat day

deloading today.

5/28/09

Speed squats off a parallel box. My hips were VERY sore today, I'm not really sure why... Everything was tight. I warmed up for probably a good 20 minutes before I stepped under a bar.

225x2, 2
245x2, 2, 2
265x2, 2, 2, 2, 2

Very surprised at my speed today! My squat has improved a lot.

Speed deadlifts

warm up

Added blue bands (~70 at the top)
315x1, 1
345x1, 1, 1, 1

Core work:
Ab wheels, 7, 6, 6

Turkish get ups: singles with 60 lb dumbbell, 1, 1, 1

Banded bodyweight good mornings: 3x12 with green+ blue bands

grip, calves, stretch.

[Hazerboy]

Bench Day

5/29/09

Straight bar bench with a competition pause

barx10, 10
115x5
155x5
185x2
205x1
225x5 cake. 235x5 or 240x5 next week

Pull ups+5 lbs
8, 8, 8

Close(er) grip Decline Bench - never done this.
barx10
135x5
185x8
225x8, 8, 8

One arm Dumbbell row
60x5
105x10, 10

Tricep pushdowns, 2x12

Thickbar reverse curls, 70 lbs, 3x10

calve raises. grip. stretch.

[Hazerboy]

Squat Day

6/01/09

Free squats. My hips have been really tight lately, after this cycle I'm definitely only going to be squatting heavy once a week.
barx10, 10
135x5
185x5
225x3
275x1
315x1
355x5 solid. will do 370-375x5 on friday.

Deadlifts
225x3
315x1
405x1
470x1
530x1 SLOOOOOOOOW. And I think my form blew. Called it quits here.

Inclined Situps
3x10

Front squats, 185
10, 10, 7. exhausted.

Grip. Today I also beat a kid on the track team in a 60 meter sprint, though I must admit he wasn't really warmed up XD

[Hazerboy]

Bench Day

flat bench, with a competition pause.
barx10, 10
115x5
155x5
185x3
215x1
240x5 . Competition pause PR. Beyond this, I move onto all time bench PRs.

Pull ups
bdywhtx5
35x5, 5, 5

3 brd press
135x5
225x3
265x3
275x3
285x3 more was possible but I was pretty exhausted by this point. Testing the waters also--haven't 3 brd pressed in awhile.

Face pulls, 3x10

Banded JM press, 65 lbs + minis, 3x10. This was tough.

Thickbar Reverse Curls, 75lbs, 3x10

grip. Stretched.

[Hazerboy]

Squat Day

6/5/09

Squats
barx10, 10
135x5
225x5
265x3
305x1
335x1
370x5 NAILED IT. I'm very surprised at how well my squat has come along.

SLDL
225x3
315x3
365x1
425x3, 3, 3

Ab wheels, 3x6

One sided deadlifts (obliques), 135, 3x10. exhausting

One legged lunges, 45s, 2x10. no grip today. stretched some.

Currently I'm writing this while procrastinating for a paper due in three hours by email... wow, what a fun friday night.

[Hazerboy]

Bench Day

6/8/09

flat bench with competition pause
45x10, 10
115x5
155x5
205x1
225x1
255x1
275x1, 1 smashed the first single.

My sleeping schedule has been off the walls lately because of finals (slept from 12pm-6pm after taking an 8 AM final...) so it was good to see that I was still able to hit the weights hard today.

Pull ups
bdywhtx4
25x3
40x5, 5, 5

standing DB OH press
50x4, 8, 10, 10

Reverse bb rows, mini bands (trying out different accessories with bands)
135x10, 10, 10

Tate presses, 30x10, 35x10
Calve raises 3x10

1 large pizza from walgreens x1

[Hazerboy]

For some reason I haven't gotten around to updating.
Squat Day

6/10/09

Free squats
barx10, 10
135x5
225x5
265x3
305x1
325x1
380x1
435x1 nailed it.

Sumo Deadlifts (these are new)
225x3
275x3
315x1
385x3,
365x3
315x3 these sucked.

Ab wheel rollouts - 3x6

Front Squats
225x8, 8, 8

grip.

[tomv]

Massive weights hazer.

I tried to think of a phunny physics joke but phailed.

[Hazerboy]

Massive weights hazer.

I tried to think of a phunny physics joke but phailed.

Here are a few: http://xkcd.com/171/ http://xkcd.com/45/ http://xkcd.com/514/ . The last one took me like 5 minutes to get but once I did I lawled for a good 5 minutes. It has to do with relativity.

Been awhile since I've updated...

Bench Day

6/15/09 <--- skipped friday because I was moving.

Speed Bench
barx10, 10
135x5
155x 3, 3, 3 ,3 ,3 ,3, 3, 3

Pull ups
bdywhtx5,
45x5, 5
35x5

Close grip floor press
135x6
210x6, 6, 5

Banded BB rows
135x8, 8, 8

incline tate presses, 35's, 3x12


Squat Day

6/17/09

speed squats, parallel box (I've abandoned below parallel boxes for the time being).
barx10, 10
135x5
205x3
added green bands (~115 at the top)
205x2, 2, 2, 2, 2, 2, 2, 2 . EXHAUSTED.

Speed deadlfts, 315x1, 1, 1 335x1, 1, 1

ab wheel, 3x6

glute ham raise, banded: 3x12

grip. toast


Bench Day

6/18/09 <-- friends from outta town coming in friday.

flat bench
barx10, 10
115x5
155x5
205x1
235x1
255x3 cake

banded rows
155+ minis, 3x6

OH DB press
55x8, 70x3 lawl, 65x5, 55x10

thickbar chinups
25lbs, 3x8-10


grip

Squat Day

6/22/09

free squats
barx10, 10
135x5
225x3
275x2
315x1
345x1
385x4 smashed it.

sumo deadlifts
135x5, 225x3
315x5, 5, 5. off the floor is very difficult, the lockout and everything is is super easy.

ab wheel, 3x6

one leg elevated lunges, 55 lb DB, 2x10

glute ham raise, 1x12

[Hazerboy]

Bench Day

6/24/09

flat bench with comp. pause
barx10, 10
115x5
155x5
205x1
230x1
265x1, 1. Spotter ****ed this one up -- he didn't understand that I was doing three consecutive reps so he racked it after my first single. I hit another another one real quick before leaving the bench but I knew I didn't have the energy for 265x3
245x3

Pull ups
bdywhtx5
45x5, 5, 5 PR

DB OH Press - 60, 8, 6, 5 or something.

Banded BB Rows
145, 3x8-10

Incline Tate presses, 35s, 3x12

TB Curls

grip

Squat work

6/26/09

Speed squats off a parallel box
warmup
225+ blue (medium) bands ~70 lbs at the top
10x2

Speed deadlifts, with bands set up the RIGHT way. Blues + minis
265x1, 1, 1, 1, 1, 1

Ab pulldowns, 3x10

banded GHR, 3x10

oblique work

Bench Day

6/29/09

warm up.
Speed bench with doubled minis,
135, 8x3

Pull ups
bdywhtx5
25x3
50x1
90x2-3?
90x2 damn.
25x9

DB OH Press
60x8, 6
55x7

Face pulls, 3x10

Tricep pushdowns, 3x12
Bicep curls, 65 then 55, 30 seconds, 3 sets (dave tate protocol)

grip - block weights and individual finger work

[Hazerboy]

No time for a full update because I'm packing but...

405x3 reps today on squats. XD XD

[Hazerboy]

Squat Day

6/01/09

Free Squats
barx10, 10
135x5
205x3
250x3
300x1
355x1
405x3 PR

Deadlifts from a 4 inch deficiet
135x3
225x3
315x1
405x1
470x1 GRINDER
455x1

Ab pulldowns, 3x10

oblique work

Glute ham raise, 25x12, 15x12, 12

Front Squats, no belt.
185, 2x12 Front squats are killer. my body is usually toast by this point, so its a bit of conditioning too.

grip

[Hazerboy]

I'm updating this during my yearly visit to cape cod massachusets. Since I've already snapped some pics I'll give a rundown of some of the stuff I've been up to.

Bench Day

7/3/09

flat bench with a competition pause
barx10, 10
115x5
155x5
185x3
225x1
255x1
290x1, 5 LB all time PR, 10 lb competition bench PR.

My spotter took the weight early which kind of pissed me off. I got it past my sticking point, but he racked it before lockout. Seeing as how I've never missed a bench at lockout, I'll count it.

Bentover rows
135x5
185x5
195, 3x5

DB bench
55x5
80x6
85x6, 6

Chin ups
25x10
bodyweightx10
bodyweightx10

Decline JM press
95, 3x12

Preacher curls, 3x12

Windsurfing
7/4/09

4 hours of windsurfing.
1 trip to the emergency room, and 5 stiches for a busted shin XD

http://photos-f.ak.fbcdn.net/photos-ak-sf2p/v31/235/110/1309560249/n1309560249_30011869_3289.jpg

http://photos-d.ak.fbcdn.net/hphotos-ak-snc1/hs186.snc1/6220_1097373397100_1309560249_30320523_5641402_n.jpg

http://photos-h.ak.fbcdn.net/hphotos-ak-snc1/hs186.snc1/6220_1097373917113_1309560249_30320535_1647723_n.jpg


Bike riding

7/5/09

20 mile bike ride.

Deep sea fishing

7/06/09

http://photos-c.ak.fbcdn.net/hphotos-ak-snc1/hs186.snc1/6220_1097373357099_1309560249_30320522_5544885_n.jpg

Nice hair eh? Fish is 38 inches. Notice the armband from the hospital.


Squat Day

7/06/09

Speed Squats

255, 8x2

speed deads
365, six singles. the first few were sloooow and the next picked up quiet a bit.

Ab wheels, 3x6

One legged elevated lunges, 2x10, 50s

Hamstring curls, 2x10

calve raises

[Hazerboy]

Bench Day

7/7/09

Speed bench, 135+ doubled minis, 8x3. various grips.

BB rows, bench grip
135x5
200, 3x5

DB bench press
65x10, 70x10, 65x10

Chinups
25x8, 25x8, bodyweightx8

Incline Tate presses
35x12, 11, 25x12

BB curls, 3x30 seconds, 65, 70, 65 lbs.

grip. stretch.

[Hazerboy]

Squat Day
7/10/09

Free squats, heavy single
barx10, 10
135x5
205x5
250x3
300x2
350x1
405x1
425x0
Everything was wrong today. I was tighter than usual, breathing hard between sets, and the weight was very, very heavy. 405 was a bit of a struggle. I unracked 425, set it back in the pins, then left. Things just weren't right.

-------------

As according to plan, I'm switching back to a westside style of training now that I have 4 days a week to train over the summer. My ME bench lifts will be...

Floor press: PR of 270
Banded Bench: PR of 240
2 Brd press: PR of 300
Touch and go bench: PR of 285

ME bench
7/14/09

Floor Press
barx10,
135x5
185x3
205x1
225x1
245x1
275x1 PR . I was going to hit another single but my spotter was ****.

BB Rows
135x5
185x3
205, 3x5

DB Bench
40x5
90, 3x6. No spot

TB Chinups
25x8
25x7
bdywhtx8

Tricep pushdowns, 1x12, then they made me leave cause the gym was closing.

DE Squats
7/15/09

Reverse band box squats, Light (mini) band

265, 11x2

Speed Deadlifts + large bands (~115 lbs at the top)

225x1, 265x1, 1, 1, 1, 1, 1

Front Squats
225, 2x10

Ab Pulldowns, 3x10

Banded Cross GM, Green+Blue band, 3x12

grip

[Hazerboy]

DE Bench

7/17/09

speed bench
155, 8x3, various grips

one armed DB rows
50x6, 90x6, 95x6, 6, 6 (honestly I think it was 8 reps but I don't remember)

DB OH press
60x7, 50x8, 8, 8

Machine pulldows, 3x12

Tricep pushdowns, 3x12

Barbell curls, 70 lbs, 3x35 seconds

ME lower body day

7/20/09

Deadlifts
135x8
315x3
385x1
425x1
475x1
510x1 slow
560x0
495x0 pissed.

Low bar GM
135x5
245x6, 6, 6 265x6 a bit conservative on this though by no means easy

Turkish getups
40x1, 60x1, 65x1, 1, 1, 1, 1, 1 consecutive singles each side

Front Squats
225x10, 8, 185x10

GHR, banded, 3x12

[Xellarz]

Hey. I probably wont comment often at all in here. But just figured I'd let you know your journal is one of two that I read on here. Keep up the good work.

[Hazerboy]

Hey. I probably wont comment often at all in here. But just figured I'd let you know your journal is one of two that I read on here. Keep up the good work.

Hey thanks man! I started this to keep track of all of my lifts after I lost my old paper journal but its pretty cool to see that guys keep up with this.

ME bench

7/22/09

Floor Press
barx10
95x8
135x5
185x3
205x1
225x1
250x1
280x0 spotter grabbed the bar halfway up, though I think I had a legitimate chance at this
280x0 *note to self: never try a bench attempt right afterwards a fail, drop the weight and hit another heavy single.

Bentover BB rows
135x5
185x3
205x5
210x5
210x5 WOW I didn't even realize how sore I was from deadlifts in my lats, delts, and biceps.

DB Flat Bench
50x6
95x6, 6, 6

Chinups
25x8, 15x8, 8

Tate Press
35x12, 12, 9

TB Reverse Curls
75x10, 10

My ME lifts for lower body are probably going to go something like this...
High bar box squats - 3 rep max THEN heavy set of 3, banded deads
Low Bar banded box squats - 1 rep max, heavy single, regular deads
Cocentric good mornings, 3 rep max, heavy set of 3, banded deads
Elevated Deadlifts, 1 rep max, high rep SLDL, GM, or sumo deads
Free squats? Trap bar deadlifts? repeat? something like this.

[Brian C]

Great work in here Hazer. Keep it up :)

[Hazerboy]

Great work in here Hazer. Keep it up :)

Hey thanks man! Cool to see that I've got some readers here.

DE Squat Work

7/24/09

Tried to set up reverse bands but it just wasn't going to work here.

Speed box squats with ~70 lbs of tension
205, 10x2

Speed Deadlifts, worked a lot on form today, warmed up slowly
135x3, 225x3, 315x1, 1, 1, 1, 1, 1

20" box jumps, 45, 55, 70, DBs, 2x2 a piece. 85x1

I'll measure later, but I also did a few jumps to a box up to my belly button.

Ab wheels, 3x6

GHR, 2x12, bands each time, first set +15 lbs.

Farmers walk, 110s, 40 steps x2

Went easy today after my speed work cause I'm still adjusting to training 4x a week.

[Hazerboy]

DE Bench

7/26/09

Speed bench, 155, 8x3

Cable Pulldowns, 3x10

Seated OH DB press, 45x10, 50x10, 10, 10

Face pulls, 3x12

Triceps death, close grip, 185: full rangex5, 1 boardx4, 2 boardx4, 3 boardx2 LOL a little too heavy
second set: 165: full rangex5, 1 boardx3, 2 2boardx3, TOAST. Way harder than I remembered. I'll definitely be revisiting this next week with a lighter weight.


ME Squat Day

7/27/09

High bar box squats, parallel box
barx10, 10
135x5
205x3
245x3
285x1
325x1
355x3
365x3

High bar work is PAINFUL, I haven't done it in forever. My back was also very sore from DE bench work, surprisingly. Anyways, I should nail 375x3 next week

Deadlifts: 225x3, 315x3 385x1, 425x3, 455x3, 405x7 personal best is 485x3, though this was without any squat work before hand. I should be working back up to or surpassing that weight soon, even though its after squats.

Core work: Side deadlifts, 1 arm: 135x5, 185x5

Pull throughs, 4x11

[Hazerboy]

ME Bench Day

7/29/09

2 Board Press
barx10, 10
135x5
added two boards
165x5
205x3
235x3
255x5

Bentover bb rows
135x5
185x3
210x5
210x5
215x5

DB flat bench
60x6
100x6 PR
95x6
90x6

Face pulls, 4x12

JM press, 3x12

Curls, 2x40 seconds

grip

[Hazerboy]

DE Squats

7/31/09

Box Squats
barx10, x10
135x5
added choked green bands
barx5, 185x2
205, 8x2

Deficiet Deads
worked up to 325x1, 1, 1, 1, 1, 1

Renegade Rows, 2x8 with 30 lbs

High bar GM
185x8, 8, 8 was going to go for another set but I was too damn hungry XD

[Hazerboy]

DE Bench

8/1/09

quick one today.
Speed bench
barx10, 10
115x5
135x3
165, 8x3 . This was a tad too heavy. I think around 155 is the perfect weight for me right now.

Cable pulldowns, 3x10

Inclined bb press, 135, 3x10

Cable rows, 3x10. Stretch

[Hazerboy]

ME Squat

8/3/09

High bar box squats, parallel box
barx10, 10
135x5
205x5
255x3
295x2
335x1
375x3 cake. smashed this and moved on

Deadlifts, messed around with form a lot today
225x5
315x3
405x1
435x1
475x3
435x5

Renegade Rows, 30s, 3x8. Ready to move up in volume on ab work I　ｔｈｉｎｋ．　

ＧＨＲ，　ｂｌｕｅ　（ｍｅｄｉｕｍ）　ｂａｎｄ，　１２，　１０，　９．　Ｇｏａｌ： 4x12

calve raises, 3x12

[Hazerboy]

ME Bench

bad day today... my internet got canceled till the 11th (I'm at the library), my apartment company won't gimme the 1 months free rent they promised without charging me a 90 dollar late fee, I forgot to turn in my time card for work so now I won't get this pay check for two weeks, AND I was late to the gym.

2 Board Press
barx10, 10
115x5
155x4
195x3
added 2 board
225x3
255x1
275x3
285x3 10 LB pr and I had more in me. 305+ next week for a single for sure.


BB bentover rows
135x5
185x3
205x5
215x5
215x5

DB Bench Press
75x4
100x6
95x6
95x6

More volume, less weight next time.

Face pulls, 3x10

Tricep pushdowns, 3x10-12

Curls, 3x40 seconds

done.

[Hazerboy]

Skipped sunday and friday workout sessions because I had some friends in town for lollapalooza. We planned on going saturday but tickets sold out-- I suppose I'll never see Tool in concert :'( . We went sunday instead, which ended up being real fun anyways.

ME Squat Day

Banded Deadlifts, green bands (attached from floor).

135x5, 5
225x5
315x3
added bands
315x1
365x1
405x1
435x1 10 lb PR, though I don't think my previous setup was the same.
Bands are somewhere around 90-115 lbs at the top.

Low Bar Squats
135x5
205x4
255x3
315x5
345x5 exhausted. belt was a little loose here.

Decline cable abs, 3x8

standing Calf raises, 3x6

GHR, blue bands, 4x10

leg press, 2x10

[slashkills]

Real great work in here man. I know i dont stop in often but every time i do i see huge improvements. Keep it up! Good luck sorting out everything with work and bills. Looks like you had a great time on your trip a while ago also man. You got some cool battle wounds and a sweet fish to show off.

[Hazerboy]

Real great work in here man. I know i dont stop in often but every time i do i see huge improvements. Keep it up! Good luck sorting out everything with work and bills. Looks like you had a great time on your trip a while ago also man. You got some cool battle wounds and a sweet fish to show off.

haha thanks man. I try to document a few random things going on if I can nab some good pictures. Today I bought and killed a live duck, tomorrow we're cooking it, so I may post some pictures of that XD

ME Bench Work

2 Board Press
barx10
115x5
155x5
195x3
added 2 board
225x3
265x1 effed up the warmup some
310x1 PR

I've noticed that real small PRs are working best for me on bench.

Cable Pulldowns

3x10

DB Flat Bench
55x5
95x6, 6, 6 PR in reps

Face pulls
4x12

Triceps death, 155 lbs, all 20 reps, 165 lbs, 18 reps

all in all, excellent bench day.

[Hazerboy]

DE lower body

8/15/09

speed squats
225x2, 2
245x2, 2, 2, 2, 2, 2

Speed Deads, reverse bands
warmup
530x1, 1, 1, 1, 1, 1,

bench press (i'm not working out sunday)
warmup
135x5, 5, 5

Kroc rows, 70 lb DB
2x20

one legged elevated lunges
2x60s,

1xnearly vomited

[Hazerboy]

ME Squat

8/17/09

my glutes were still trashed from those lunges but I still managed some prs.

Banded Deadlifts
135x7
225x5
315x3
added bands
315x1
365x1
405x1
445x1 smokeshow. 10 LB PR

LB squats
135x5
205x5
245x3
315x1
345x5 exhausted. I now know why they don't recommend squats after deadlifts XD

Ab wheels, controlled
3x6

GHR, blue bands
10, 10, 10

ab pulldowns, 3x10

Farmers carries
115s, 60 steps, 30 steps
110s, 50 steps

standing calve raises, 3x6

[Hazerboy]

ME Bench

8/18/09

This was at 1-0-7 barbell. I had an 8 hour drive before this, was incredibly tight from deadlifting the day before, and was running on very little sleep but ended up still having a great day.

flat bench
barx10, 10
135x5
185x5
205x3
235x1
added 1 board
265x1
295x1 PR
315x0
315x0
315x0

we worked a LOT on form. I ended up changing my setup entirely to get my feet more underneath me. Will tells me I sometimes lower the bar too quickly, I need to let it "settle" after its unracked a bit, and that I collapse and lose tightness at the chest sometimes. I'll be working on all of this in the coming weeks.

close grip bench press
135x5
185x5
225x5

[Hazerboy]

DE Lower body

8/22/09

Speed squats, box a bit below parallel
barx10
135x5
185x5
205x3
235x10x2,
work set volume: 4700 lbs. I'll be looking to increase this over the coming weeks.

Speed deadlifts,
315, 8 singles (all the weight I had)

ab wheels, 3x6 strict form

stiff legged sumo deads,
205x10
235x10, 10

played with block weight

[Hazerboy]

ME Bench

8/23/09

Bench work at 1-0-7

barx10
135x5
165x5
195x3
225x3
265x1
three board
285x3
added loose bench shirt
315x1
two board
365x0
365x0
three board
335x2
315x3

ben helped me adjust the shirt a lot but I really wasn't getting any pop out of it. my whole body was TRASHED the next day though.

Got some assistance in a bit later in the day

pull ups, bodyweightx5, 25x8, 7, 4+3, bodyweightx8

curls, 65, 2x45 seconds

[Hazerboy]

ME Lower Body

8/27/09

Concentric Good Mornings
barx10
135x5
185x3
225x3
275x1
315x0
275x3
285x3
VERY difficult. will try for 295x3 next time.


Deadlifts
225x5
315x3
375x1
455x1
515x1, 1 . poor form.

ab wheels, 3x6

GHR, blue bands
3x10

calve raises, 4x6


DE Bench

155, 4x3 , 165, 4x3

Pulldowns
4x10

Incline bench
135x8, 155x8, 165x8

TB Reverse curls, 75x10, 75x10, 65x10

Hammer curls, 2x12 35s

Tate presses, 25x12, 12 20x12


Speed Squats

8/31/09

low box
255x2, 2
265x2, 6 sets

Speed Deadlifts
135x2, 225x3, 315x1, 365x1, 1, 1, 1, 1, 1

Belt Squats
1 platex8
2 platesx8
3 platesx8
4 platesx7

Leg curls
3x6

stretch

[Hazerboy]

ME Bench

9/3/09

Touch-and-go bench
barx10, 10
115x5
155x5
185x3
205x2
235x1
265x1
300x0 failed 1 inch off chest
300x0 failed higher up but still ****ty.

This was really frustrating. After lifting weights for something like 4 years, I still cannot get a 1.5xbodyweight bench. ****ing pitiful. There's guys at my gym who rock this weight having no idea what they're doing.

Bentover rows, strict form. Bench grip.
135x5
185x5
215x5
225x5, 5

supersetted this with JM presses
135x5
155x5
165x5
175x5
185x4
My triceps were toast the remainder of the workout.

DB bench
90x4 lol
80x6, 6

Cable Pulldowns
2x10 . shoulder was bothering me so I called it.

H-rolls, 20s, 2x12
supersetted with...
Tate presses, 20s, 2x12

[Hazerboy]

ME Lower Body

9/5/09

Concentric Good mornings
135x5
155x5
205x3
235x3
265x1
295x3 10 LB PR
305x3 20 LB PR
320x1

I think I just didn't have the form down last time

Platform deads (4-5 inch platform). No belt
135x3
225x3
315x2
375x1
425x1
455x1, 1
425x1

Ab Pulldowns
90x10, 80x10, 10

GHR, blue bands
15 lbsx8
15 x 8
just bandx12

supersetted with standing calve raises
3x6

belt squats
315x10, 10

supersetted with seated calve raises
2x12

1xexhausted.

[Hazerboy]

ME Bench

9/9/09 <--- the n9ne comes out today

Close grip floor press
barx10, 10
115x5
155x5
185x3
205x2
245x1
260x1
260x.5 I had this but my spotter took the weight early.

DB flat bench, mini bands
30x5
55x6
65x7
70x7

thickbar chinups
bodyweightx5
35x5, 5, 5, 5

Face pulls, 4x12, supersetted with DB extensions, 3x10

Banded curls, 1 mini band+bar, 2x10

[Hazerboy]

ME Lower body

9/11/09

Manta ray box squats
barx10
135x5
205x5
added green (medium) bands ~115 lbs at the top, double choked
205x2
255x1
305x1
335x1 tough
355x1 grinder. 15 lb PR? I think the last time I did these I did them low bar style, which I believe would make this an even bigger PR lawl

dimel deads, never done these
225x5
started from a platform
315x3
375x5
395x5
395x5

ab wheels, 3x6

seated calve raises, 3x12

GHR, mini band, 2x20


9/12/09

GPP - 1-2 mile jog. stretch

[Hazerboy]

DE Bench

9/13/09

speed bench. warmed up, then
125+mini bands, 8x3

cable rows+mini band, 3x10

Inclined DB Bench
55x12
65x12
65x9

Kroc Rows,
75, 2x20

DB Extensions,
15s, 4x25

TB Reverse Curls, 65 lbs, 2x10 (I was toast by this point).

BLEW through the accessories, in and out in almost exactly an hour. Felt like I was going to vomit by the end of it XD

[Hazerboy]

DE lower body

9/14/09

speed squats, 205, 10x2 with doubled blue (medium) band. ~70 lbs a the top. I like this loading.

speed deads, 315x1, 1, added blue bands (only kicked in at the knees) 6 singles

ATG belt squats, 3 plates, 2x10

GHR, 2x20 with light band.

quick day today. forgot about ab work

[blownby]

so i see your coming for me! :) Good log btw.....and thanks for the compliments. Your deadlift looks verys solid as well on your you tube vid

SO how have your lifts been coming? What fed are you competing in?

[Hazerboy]

so i see your coming for me! :) Good log btw.....and thanks for the compliments. Your deadlift looks verys solid as well on your you tube vid

SO how have your lifts been coming? What fed are you competing in?

hahaha yeah man I got a loooong way to go but I noticed you were the same weight class as me, and I had started to get a little jaded. Its hard to stay motivated when everyone around you in your gym is weak (even the athletes! I mean they're only D3 but I can out squat their entire offensive line), and even at the meets I've been to I've won my weight class by pretty decent margins. Looks like I gotta start going to some tougher meets!

Lifts have been going well. I've done westside cycles before though every time I run it for 6 months or so I learn more and more about training smarter, leaving some in the tank, getting more volume in on my ME work, etc. I feel it is very easy to mess that up. I may switch to 5/3/1 though when school starts cause I don't think I'll be able to train 4x a week. I've always been a piss poor bencher but I hope to change that soon and finally reach a 300+ bench. I have another meet coming up in december where I wanna nail a 300+ bench, a high 400s squat (somewhere around 475?), and a high 500s or maybe even 600 deadlift. I'll get those goals more solidified when I max out here pretty soon.

I've competed in the ADFPF as well as 100% RAW, mostly out of convenience--they're the guys that run the meets in chicago. I may one day jump into gear but currently its too expensive, takes too much time to set up, and I see no point in putting on a bench shirt till my raw bench is respectable.

[Hazerboy]

ME Bench

9/16/09

Close grip floor press
barx15
115x5
155x5
195x4
225x1
240x1
265x1 5 lb PR
270x1 10 lb PR
255x1

close grip JM press
135x5
155x5
175x5, 4

Thickbar chinups
bodyweightx5
40x5, 5, 5, 5

incline DB press
60x10
65x9
55x8

=Triceps were toast! the weight felt light and easy off the chest but many of these I just couldn't lock out.

Supersetted this with face pulls + mini band,
4x12

H-rolls
15x12,
12x12, 12
15x12

supersetted with hammer curls
35x12
30x12, 12

[blownby]

Good stuff. Keep lifting hard....the numbers will come!

[Hazerboy]

ME Lower body

9/18/09

Manta ray box squats
barx10
135x5
225x5
added bands, ~115 lbs of tension at the top
135x3
185x2
225x1
255x1
295x1
365x1 10 lb PR --> this weight was SLOOOW!

low bar wide stance GM
135x5
185x6
225x6
235x6
245x6

Side bends
80x10
90x10
100x10

Dimel deads with straps/belt
315x15, 15

Front Squats supersetted with pushup planks,
225x5, planksx30 seconds
225x5, planksx30 seconds
abs KILLED afterward

[Ben Moore]

Man up - you need to eat. By the time you get back from school you need to be at least 220...

[Hazerboy]

Man up - you need to eat. By the time you get back from school you need to be at least 220...

Haha I'm workin on it! 220 is the eventual goal, and I got a meal plan again this year which is all you can eat 2 or 3x a day, so I should be set if I can just quit being a pussy XD

Missed speed bench yesterday cause the gym was closed. Kind of pissed about that.


DE Lower body

9/21/09

cut the volume some today cause I plan on testing my squat max on friday depending on how I feel.

Box squats
barx10
135x5
added medium bands (~70 lbs of resistance)
135x3
225, 8x2

Speed deads
135x5
225x3
added quaded minis
225x1
275x1, 1, 1, 1, 1, 1

Barbell thrusts,
3x10 with 115

box jumps, worked up to sternum height

[Hazerboy]

ME Bench work

9/23/09

close grip bench with bands, double choked blues
barx10
135x5
added bands
115x3
155x1
195x1
225x1
245x0 grinder, help from spotter
235x0 same

close grip reverse band JM presses
135x5
185x5
205x5
215x5
220x5

thickbar chinups
bodyweightx5
40x5, 5, 5, 5

Front raises, 20s, 3x12

curls+band, 45x9, 35x10, 10


ME lower body

Squats
barx10
135x5
205x5
255x3
295x1
360x1
415x1
460x0
455x0

Dimel deads,
315x20, 20

ab wheels 3x6

weighted hip thrusts
3x10, 135 lbs

[Hazerboy]

DE Bench

9/27/09

blue (medium) bands, double choked
115, 10x3, starting with close grip moving outwards

DB bench
80s, 3x8

Neutral grip cable rows, banded, 3x10

found out today that this can easily go from a rear delt to a lat exercise depending on where you put the band

100 rep DB extensions
25x20, 20sx25, 25, 25

..my arms hurt today

neutral grip pull ups
3x10, bodyweight

banded curls, 3x12

Squats

9/28/09

schools starting again so I think I"m going to go back to whats worked for my squat in the past: rep work (especially after that epic fail on my last squat workout). Started 5/3/1 today as well as another jug of RESULTS. I get some nitrean and fish oil caps in soon also.

Squats
barx10
135x5
205x5
260x5
300x5
335x9

Leg raises, negatives
3x3

single leg romanian deadlifts
50x5
70x6
90x6
90x8
120x6 (straps)

weighted hip thrusts
145x10
155x10, 10

[Hazerboy]

ME Bench

9/30/09

Close grip banded bench, double choked (~70 at the top)
barx10
145x5
added bands
115x1
155x1
175x1
200x1
230x1 PR
235x1 PR

This is solid considering I haven't gotten much sleep this week and my triceps were STILL sore from sunday. This also ties my old competition grip record for this movement, which means I've made some serious improvement

Thickbar chinups
bodyweightx5
45x5, 5

Standing OH press
barx10
95x4
115x8, 8, 7

rope Facepulls
4x12

supersetted with DB hammer curls
35x12, 12

had to cut things short today cause I had lab afterward.

[Hazerboy]

Deadlift Day

10/2/09

deadlifts
135x5
225x5
340x5
370x5
420x9 had another rep or two in me I think

GM, fooled around with with bar placement and foot position
225x6, 6, 6

Front squats supersetted with pushup planks
225x5, 5, 5

One legged SLDL, straps
50x5
110x6
120x6, 6, 6

Glute thrusts
185, 3x10

box jumps - made it to sternum height.

DE Bench

10/4/09

120 w/ blue (medium) bands
8x3, moved grips from narrow to wide

DB Bench
80s, 8, 9, 10

Neutral grip cable rows, w/light band
4x10

neutral girp pullups, bodyweight
10, 9, 8

DB extensions
20sx25, 25, 25, 25

Curls,
3x12 with band

[Hazerboy]

Squat Day

10/5/09

Free Squats
barx10
135x5
205x5
245x3
275x3
315x3
355x7 KILLER. Weight felt VERY light, right from the unrack. I for sure had another few reps in the tank.

Sumo-Deadlifts
135x5
225x5
315x5
405x7

Renegade rows,
30x8, 10, 10

Weighted glute bridges
195x10, 9, 9

cut things short today cause my hams were still pretty sore from friday.

[Hazerboy]

ME Bench

10/08/09

Close grip 2 board press
barx10, 10
135x5
185x4
added boards
225x1
265x1
300x1
305x1 <-- this beats my old regular grip 2 board press from awhile back

Goal is to nail 315 next workout

Chin ups, thickbar
bodyweightx5
45x5, 5
got into a bit of a "Contest" with some of my training partners to see how many reps we could do 100 by...
100x2.5 . My other training partner who weighs 165 got 100x5 with WIDE GRIP pull ups, and this guy from the track team whose around that weight did 100x6 with chinups. Strong dudes!

JM press
135x5
165x5
185x5
135x10

Concentration curls, 2x10, 40, 45s. Had to cut things short again cause I had class at 4:30.

[Hazerboy]

Deadlift Day

10/9/09

deadlift
135x5
225x5
315x3
had to guess for the rest of my warmup weights caues I could only remember my final work weight
370x3
405x3
445x8 had to quit early cause I shook off the clip and the weight had started to fall off!

ab pulldowns - 3x10

weighted glute thrusts
205x10

GHR - 40x12

cut things short cause the gym closed at 9 and there was a MEGA hottie who just got done with her workout, which, among other things, was filled with squats and lunges - so of course i had to chat her up XD XD

[Hazerboy]

DE Bench

10/11/09

speed bench
batx10, 10
added bands
95x4
145, 6x3, varying grips

DB bench, 85s, 3x8

neutral grip cable pulls w/ bands, 3x10

DB Tricep extensions,
20s x25, 35, 35

neutral grip chins - 3x12

concentration curls, 2x12 w/ 35

[Coke]

Real fine lifting in here Trent, good luck at school.

[Hazerboy]

Real fine lifting in here Trent, good luck at school.

haha thanks man - school is where the REEAAL battle is at.

Squat Day

10/12/09

Squats
barx10
135x5
205x3
245x2
being 5/3/1 percentages
295x5
335x3
375x6 ---> previous personal best was 370x5 XD XD

k0XhwrxbtqA

abs - leg raises, negatives: 2x3
ab wheels, 2x6

Speed deadlifts
warmed up, then
315x1, 1
355x1, 1, 1, 1, 1, 1 speed improved substantially around rep 5

Side Bends
95x10, 110x10, 10

Single leg deadlifts w/ straps
50x4
120x8, 8

these are a full body exercise. I could feel this heavily in my biceps, my lats, lower back and hamstrings. Killer!

Great day today. Deload is next week.

[Coke]

Nice job with the squats and all bro, props.

[Hazerboy]

Bench Day

10/14/09

2 board press, close grip
barx10, 10
135x5
added boards
185x4
225x3
250x1
285x1
315x1 10 lb PR
325x0 stapled!

one arm DB rows
65x4
90x3
120x8 (strict form)
120x15 (sloppy form)

JM press
135x5
165x5, 5, 5

TB reverse curls
65x10, 10, 10

dips
45x10, 10, 8

Face pulls, 5x12 - progressively heavier weight

stretch. good day today.

[Coke]

Huge benching PR, looking good throughout guy.

[Hazerboy]

Huge benching PR, looking good throughout guy.

Hammering my triceps + RESULTS and I've been doing nothing but PRs!

Deadlift Day

10/16/09

Deadlift
135x5, 6
225x5
315x3
370x5
420x3
475x6

hY9xHEI9h3s

Ab wheels, 3x8

Belt squats
45x8
90x8
135x8
180x10

tire flips - 2x9 flips, 1x20 flips

hamstring curls 4x6, progressively heavier

weighted glute thrusts, 135x8, 195x10, 8, 10

[Coke]

Dayum dude, that's a big day in the gym.

[Hazerboy]

Deload Week

Squat Day

10/19/09

barx10, 10
135x5
185x5
205x5
245x5

deadlifts
225x4
315x4
365x4

hang cleans with a hook grip (still learning here
135x5
185x5, 5, 5, 5
ab wheels, 3x8

single leg SLDL, 120x10, 7 probably using too much weight for this

[Hazerboy]

DE Bench

10/21/09

warm up

8x3, 150, various grips. This weight was FAST. I can never really tell if speed work has helped my lifts much, but its definitely a great strength indicator.

chin ups
bodyweightx5
45x8, 6

DB bench press
85x10, 10, 8 PR

Kroc Rows
60x6
100x3
120x18

tricep extensions, 25s
25, 25. strapped for time so I left

Deadlift day

10/23/09

deloading more today.
135x10, 8
205x5
255x5
315x5 very fast.

belt squats
1 platex10
2 platesx10
3 platesx10
4 plates (175)x8, 8, 8

renegade rows,
50s x8, 8, 8

Low bar, wide stance GM. strict form.
135x6,
185x12, 12

[Hazerboy]

Squat Day

10/26/09

free squats
barx10, 10
135x5
205x5
255x5
310x5
350x10 previous best was 335x9

hang cleans with hook grip
135x5
185x5
195x5, 5

ab wheels 3x8

weighted glute thrusts
135x5
185x5
210x5
235x5
275x4

tried some single legged SLDL but my lower back was too fried

[Coke]

Had a good deload week, now back to some heavy work.

[Hazerboy]

Bench Day

10/28/09

Close grip floor press
barx10, 10
115x5
155x5
195x3
225x1
250x1
275x1 5 LB PR
280x1 10 LB PR <--- this was my old regular grip floor press max

Wide grip pull ups
bodyweightx5
25x5
35x8
bodyweightx12

JM Press -- chest first, then to forhead. These were much harder than the reverse XD
barx10
95x5
135x5
145x5
95x10

Face pulls, 6x12 progressing in weight

hex grabs--worked up to negatives with 50s

Concentration curls, 30s, 2x12

cheat curls 2xwhatever

[Sidior]

Real nice work in here. Throw that 475x6 vid up!

[Hazerboy]

Real nice work in here. Throw that 475x6 vid up!

DONE!

Difficult week today... Two problem sets on monday/tuesday, General relativity midterm on thursday, and a quantum midterm today.

Weight is up to 210-211 before lifting, so I'm going to need to lose a good 5 lbs of bodyfat before this meet on the 12th. I REEALLY don't want to cut a full 12 lbs, even though its a 24 hour weigh in, plus I've been meaning to try out carb cycling and now looks like a good excuse. I've been monitoring my calories and they've been up to around 5000 on training days so I think I could reasonably cut on 4500 or so for the first week or two.

Deadlift Day

deadlifts
135x5, 5
225x5
340x5
390x5
440x10

5pXZl6cHH74
belt squats
45x8
135x5
180x7 (4 plates)
135x10, 10 + 20 lb dumbell

ab wheels, up an incline, 3x8

glute ham raises with blue (medium) band
4x12

calve raises, 3x12

stretch and foam rolling.

My body hurts so much today lol.

[Coke]

Great heavy deadlifting with reps man.

[Hazerboy]

DE Bench Day

1/1/09

speed bench
165, 8x3. went a little slow until I started squeezing the bar more.

Cable rows w/ band, 3x10

DB bench press
85, 3x10 PR

Neutral grip chins, bodweight, 3x10

Tricep extensions, 25s, 30, 30, 30. had to rest during the sets some

preacher curls, 3x12

stretched, foam rolled.

[Hazerboy]

Squat Day

11/2/09

Lifting videos should be up tomorrow... currently in the process of uploading them to youtube (my internet connection is hella slow).

Also started day 1 of my diet today. My cutting calories are around 4200 per day (maintenance was around 4700...). This seems real high, but as my day is ending I'm already kind of hungry, even though today was a "high carb" day HAH. The last time I went on a cut (junior year of high school) I remember my calories being around 2300 per day on a cut (when I was around 160 lbs). Thinking back that was probably too low, but WOW things sure have changed nonetheless

Squats
barx12, 10
135x5
205x5
255x3
285x3
330x3
370x8

bhvM81hz3ck

Hang cleans, hook grip
135x5
185x5
210x5, 5
225x4 gassed

weighted glute thrusts (finally got the proper bar cover for this so my hips don't get so bruised... before I was using a towel)
135x5
185x5
250x5
295x5
315x5

renegade rows, 55s, 3x8

one leg elevated lunges
50s, 2x12

stretched.

[Coke]

Solid back-to-back days in the gym guy.

[Hazerboy]

ME Bench

11/4/09

Today was a pretty ****ty day all around-- my water bottle leaked on all of my notes for the quarter in my backpack, RUINING them, and my lab TA was late to a meeting I had set up so I ended up only having 45 minutes to lift. And I did well below the curve on my last mid term. Lame.

Press on...

Close grip floor press
barx10
135x5
185x5
225x2
250x1
285x1 5 LB PR misgrooved this but still made it, even with a ****ty day, little sleep, and a rushed warmup

wide grip pullups
bodyweightx5
35x7, 7, 6

JM press - chest first
95x5
135x5
140x5
145x5
155x5

Kroc Rows
60x6
120x20 killer set.

diet is going ok. I get pretty hungry in between meals(How the hell am I hungry on 4300 calories a day??), though not nearly as I was cutting weight for wrestling. We'll see how this effects my lifting. I also notice I'm eating a ton more vegetables now that I don't have nearly as many carbs...

[blownby]

Squat Day

11/2/09

Lifting videos should be up tomorrow... currently in the process of uploading them to youtube.

.

:fart: :hello: :moon: :indian::whip: :scratch:

:thumbup:
LOL

sounds like yesterday sucked! Oh well! 4300 cals & still hungry! How :omg:

[Hazerboy]

sounds like yesterday sucked! Oh well! 4300 cals & still hungry! How :omg:

lol no idea man. I logged everything for a week and I was getting around 4700-5200 a day. O__o . Go figure. Fitday isn't dead on accurate but that still seemed like a lot for maintanance.

Videos are posted on the day that I did the lift also btw. If you scroll up I got a few of squats and deads from the last few weeks.

Deadlifts

11/6/09

Weight was around 207 today, a little too big a drop for my tastes. definitly all glycogen from my low carb days but so far it looks like it hasn't effected my strength much (see below haha).

Deadlifts
135x5
225x3
315x3
370x5
415x3
470x8 SIX HUNDRED HERE I COME. left nothing in the tank here. I'll post the vid soon.

belt squats
worked up to... 4 plates, 3x8

ab wheels up incline, 3x8

weighted glute thrusters, worked up to...
315, 3x5

Curls for the girls.

[Hazerboy]

DE Squats

11/9/09

bit of a transition week so I can set up my last 4 weeks clean before the meet...

Speed squats, parallel box

275, 10x2

belt squats

4 plates, 3x10 getting much more stable with these.

renegade rows, 40s, 3x12

GHR with blue band, 3x12


ME Bench

11/11/09

close grip band press, blue bands double choked
barx10, 10
135x5
185x3
added bands
135x4
185x1
210x1
240x1 5 lb PR. smokeshow
245x1 10 lb PR. smoke show. this ties my regular grip bench record for this movement.

wide grip pull ups
35x8, 8, 8 PR for my bodyweight

supersetted with JM press
barx10
115x5
135x5
165x5
165x5 very tough

H-rolls, 20s, 3x12

dips
45, 3x10

curls for the girls.

[Hazerboy]

DE Deads

11/13/09

worked up to... 370+blue bands, several singles

belt squats, 2x12 with 4 plates

ab wheels, 3x8

weighted hip thrusters
worked up to 335, 3x5

Squats

11/16/09

heavy single today
barx10, 10
135x5
205x5
250x3
290x1
340x1
390x1
435x1 deep. good speed too though very heavy on my back.
405x1 probably a little high.

hang cleans
185x5
225x5, 5

ab pulldowns, 4x10

GHR, 4x12 with blue band.

[Cmanuel]

Subbing to your log because i like the efforts i see here. And you like physics, which is cool too haha. Its interesting stuff to me.

[Hazerboy]

ME Bench

11/18/09

close grip band bench press, bands double choked (~70 at the top)

barx10
135x5
185x5
added bands
135x4
185x3
205x1
225x1
255x0 VERY CLOSE AAH
250x1 5 lb PR, <-- also an all time PR on this movement, closegrip or not

wide grip pullups, 35 lbs
8, 8, 8

JM press
135, 4x5 <--- very strict form

Kroc Rows
65x5
120x15, 15

Dips, 45 lbs
12, 12

curls for the girls

Deadlift

11/20/09

worked up to my opener
135x5
225x5
315x3
405x1
470x1
515x1 fast.

Belt squats, new belt setup
4 platesx9
4 plates+25x9
5 platesx9 PR

Ab wheels, 2x8

supersetted with..
hanging leg raises, 2x8

barbell thrusters
worked up to...
3x5 with 345

DE Bench

11/22/09

worked up to... 180, 6x3 weight was pretty fast. this is the heaviest I've gone for DE sets.

Cable Rows with band, 3x10

DB bench, 60x6, 75x8, 95x8, 8 PR

hands facing pull ups,
3x12

Tricep extensions, 4x30, 25s

curls for the girls.

[Hazerboy]

Squats

11/23/09

barx10, 10
135x5
205x5
250x3
315x1
385x1, 1, 1, 1, 1 2nd to last was perfect

hang cleans, worked up to... 225, 3x5

ab wheel, 3x8

GHR with blue band, +25 x10, +20x7, just bandx10

ME Bench

11/25/09

close grip bench press (did this workout at home so I had to add lib)
barx10, 10
135x5
165x3
195x1
225x1
255x5 this wasn't perfect form but I made it

wide grip pull ups, 45lbs 7, 6, 4

JM press, strict form, 135 3x5

t bar rows, 3x8

incline press
115x12, 125x12, 12

curls for the girls

11/26/09

Tabata thrusters, 20s, 4 minutes

11/27/09

Tabata Jump rope, 4 minutes

Squat Day

11/30/09

barx10, 10
135x5
195x5
245x3
295x1
345x1, 1, 1, 1

hang cleans
135x5, 185x5, 225x5, 235x5, 185x10

hanging leg raises, 8, 7, 6

GHR plus bands, 15 lbsx10, 9, bands onlyx12

windmills (abs), 45lb plate x8, 8

calve raises, 2x12

[Hazerboy]

Subbing to your log because i like the efforts i see here. And you like physics, which is cool too haha. Its interesting stuff to me.

Hey thanks man - I chose the title cause I thought it would help me get some hits. Looks like its working!

Bench Day

12/2/09

Worked up to my opener today
barx10
135x4, 3
165x5
195x3
225x1
245x1
275x1 with competition pause - smoked it, though I'll probably open with 270.

wide grip pull ups
bodyweightx5
45x7, 6, 5

JM press, strict form
115x5
135x5
145x5
135x5
Next cycle I'm doing to do JM press for higher reps with floor press as my next 5 rep assistance exercise

kroc rows
70x6
120x19 each arm

Dips
bodyweightx5
50x9, 8, 45x9

curls for the girls

h-rolls, 2x12, 25s

[Hazerboy]

Meet Results...

Weighed at around 205.6 on wednesday, leaving 7 lbs to cut. On friday I was .1 kgs over but I made weight ok then ate/drank ALL DAY friday. it was excellent. Saturday lifting went as follows...

Squat
415 lb opener
462.7 2nd attempt - almost fell on my face (wasn't quiet used to the monolift). I barely got this unracked and must have looked pretty silly XD.
462.7 3rd attempt - a bit of a grinder but I made it aight. ~20 lb meet PR
cbdBNPhDD9o

Bench
270
297.3 or something ~ 20 lb meet PR
308 - miss
gXGetfc4Cl4

Deadlift
515
567 smokeshow, ~20 lb meet PR
600 miss. After a long week of finals, little sleep, calorie deficits, weight cutting, the cold gym, and all day of lifting, I was beat. Mentally beaten too, lots of yawning by the end of the day haha. End of finals week is not a good time for a meet.

Z74voJzUs1c

Over all a satisfying day, lots of meet PRs and PRs in general, even though I didn't *quiet* meet some my goal of a 600 deadlift at 198, 300+ bench. My plan coming up towards the meet was good, though I should have allowed more time for dieting and planned more than just 2 5/3/1 cycles.

Still deciding what I want to do about my weight, whether or not I should go up another weight class now or try one last meet at 198. hm we'll see.

[Cmanuel]

Oh sweet i didnt know you were doing a meet,
what fed and what class did you compete in? Good numbrs!

[Hazerboy]

Oh sweet i didnt know you were doing a meet,
what fed and what class did you compete in? Good numbrs!

AAPF or APF I can't remember (both feds were at the meet).

Bench

12/16/09

starting another cycle on 5/3/1

barx10, 10
135x5
170x5
205x5
230x8

Chinups
bodyweightx5
25x3
50x7 strict form

Thickbar floor press
135x5
185x5, 5, 5

BB Rows
135x5
185x10, 9, 9

JM Press, strict form
95, 3x12

Alternating DB Curls

Squats

12/18/09

barx10, 10
135x5
225x4
270x5
310x5
350x11 1 rep PR

SL sumo deadlifts
135x5
225x6
275x6, 6

Leg lifts, 3x8

One legged elevated lunges
1x12, 65 lbs

toast. I haven't had a real training session in two weeks and you can tell

[Hazerboy]

OH Press

12/21/09

OH press
barx5
75x5
105x5
125x10

Pull up ladders
worked up to 6 and back down

Thickbar closegrip floor press
135x5
185x6
195x5, 5

H-rolls
15s, 3x12

JM press
95, 3x10

Curls for the girls

[Hazerboy]

Deadlift

12/22/09

135x5
225x5
275x3
315x5
370x3
445x8

Low bar good mornings
135x5
185, 3x10

Hanging leg raises
3x8

I'm starting to like these now that I use a neutral pullup grip. Doesn't hurt the shoulders.

Weighted glute thrusters
185x5
275x5
325x5, 5, 5

front squats
135x5
225x8, 8

not sure why I threw these in today.

Bench Day

12/23/09

barx10, 10
135x5
190x5
215x3
245x7 wrist cocked back on a quiet a few of these reps.

Chin ups
bodyweightx5
25x5
70x5

Thickbar closegrip floor press
135x5
195x6, 5, 5

assisted front levers, body weight on pullup bar
3x10

JM press
95, 10, 12, 10

Supersetted with...
Face pulls, 3x15
--
Band curls, 3x10

Thickbar wrist curls, 75, 3x8

[Hazerboy]

Maintenance Day

12/26/09

Overhead Press
barx10
105x5
120x3
135x6

Squats
warm up, then
325x5, 5, 5 . Heavy is a state of mind - First two sets were very heavy.

some acceseories.

I was feelign pretty unmotivated all of break, and still maybe a little beat up from my meet, so I took the rest of the week off. Good thing, too, as on sunday I went snowboarding and busted my ass/head so bad I could hardly walk. Even a week later my ass is sore.

Squats

1/4/09

barx10
135x5
205x5
245x3
290x3
355x9

Sumo SLDL
135x8
185x8, 8, 9

Hanging Leg Raises, 3x8

weighted glute thrusts
185x5
225x5
345x5, 5, 5

weighted ab pulldowns, 3x12

I picked up The Vertical Jump Bible over break so I'll be throwing in his novice/beginner "plyometric" routine (even though most of it isn't actually plyos) in my offdays, mostly for recovery but also I wanna see how much it will add to my vertical (currently I can touch rim, though maybe one day I'll be able to dunk :-p ).

[Hazerboy]

Bench

1/5/10

barx10
95x5
155x5
175x3
205x3
230x10

Thickbar Curls
barx5
95x5, 5, 5

close grip thick bar Floor Press
155x5
205x5, 5, 2 < --reg. bar on the last set, just seeing if my grip was the weakness or what (obv. not)

Chest-to-bar pull ups
3x6

Tricep push downs 3x12

Incline Curls, 3x12

[Hazerboy]

Plyometrics

1/6/10

Nothing much to report here, I was more winded and sorer than I expected with a complete novice program.

Deadlift Day

1/8/10

225x5, 5
275x4
335x3
385x5
435x8

glutes still tight from snowboarding.

Hanging leg raises
isometric, at 90 degrees. 3x10 seconds

Low bar good mornings, emphasis heavily on form (not weight)
135x6
185x6, 6, 6

Pull throughs, 2x15
supersetted with...
back raises, 2x12 (45 lbs extra)

Ab wheels, 2x8

[Hazerboy]

OH Press Day

1/10/10

OH Press
barx5, 5
95x5
110x5
125x9

Thickbar Curls
barx5
95x5, 5, 5

closegrip JM Press
barx5
95x5
135x5, 5, 5

Chest to bar pullups
6, 5, 4 wow I suck at these.

Side Raises, 10s, 3x12
supersetted with...
Tricep presses (the name escapes me currently) 25s, 3x30

Curls for the girls

[Hazerboy]

Squats

1/11/10

Squats
barx10
135x5
205x5
250x3
290x3
335x3
375x9 PR

Hanging leg raises
8, 7, 7

Weighted glute thrusts
225x5
275x5
355x5
365x5
375x5

Side bends
110, 2x9

partner assisted reverse hyper, 2x10

kind of slacked on the accessory work but I had a great squat session so whatever. good day overall

[Hazerboy]

Bench

1/13/10

barx10, 5
115x5
155x5
190x3
215x3
245x7

Chin to bar pull ups
bodyweight x7
+25x5
+10x6, 6

thickbar floor press
185x5
205x5
215x4
205x5

Thickbar curls,
65, 70 3x10

Tricep pressdowns, 2x12

had to cut this one short.

Deadlifts

1/15/10

deadlifts
225x5
275x5
315x3
355x3
405x3
455x6

Not my best by a long shot, but not my worst either. I think having to do squats, plyommetrics, benching, plyometrics, and THEN deadlifts from monday-friday kind of wears me out. I wasn't feeling particularly sore today, though maybe I'll switch my other plyo day of the week to saturday?

EDIT: Yes this was the case, too much volume. Hit the same number of reps at 490 a week later.

Speed pulls from deficit
275x1, 1, 1, 1, 1, 1

THESE i could feel in my quads, definitely from the plyos yesterday.

Hanging leg raises, isometric at 90 degrees
3x10-12 seconds

leg curls, 3x12

ab wheels, 2x8

toast.

[Hazerboy]

Squats

1/18/10

barx5
135x5
205x4
225x3
275x1
315x1
355x1
395x6

Weighted glute thrusts
225x5
315x5
355x5
365x5, 5

ab pulldowns, 3x12 with progressing weight. I've been reals ore for osme reason in some muscle in my groin so i've been taking it easy on the ab work.

SL sumo deadlifts
185x12
205x12, 12

[Hazerboy]

sprained my ankle yesterday doing plyos so I'm still pretty pissed. Still sore in the groin.

Bench

1/20/10

barx10
135x5
175x5
205x4
230x2
255x5 left a rep in the tank

Chest to bar pullups
6, 6, 5, holds at the topx2

Closegrip thickbar floor press
135x5
175x5
210x5, 5, 5

thickbar curls
barx5
100, 3x5

Reverse band JM press
played around with the weight here, I'll probably use 145 for 3x12 next time.

Side delt raises, 3x12, 10s

Concentration curls, 2x12, 35 then 30

[Hazerboy]

still rehabbing ankle from the sprain.

Deadlifts

1/22/10

135x5
225x5
315x5
385x5
435x3
490x6

Speed pulls from deficit
275x6 singles

Front Squats
185x5
255x5, 5, 5

Natural glute ham raises
3x12, pushup for assistance

no abs today cause the groin is still sore

OH Press

1/24/10

barx5, 5
95x5
110x5
130x3
140x6

chinups
bodyweightx5
25x5
45x3
60x5

Dips
45x10, 10, 10

Kroc Rows
120x15
110x19

[Hazerboy]

Squat Day

1/25/10

felt real sluggish today, been feeling a bit under the weather. Good thing its a deload week.

barx10, 5
135x5
185x5
added box
230, 8x2 speed increased with sets

weighted glute thrusts
225x5
315x5
375x5, 5, 5

Natural glute ham raises, pushup for assistance
10, 8, 8

[Hazerboy]

Bench Day

1/27/10

More deloading.

Speed bench
155, 5x3

Chest to bar pull ups
6, 6, 6+2

Reverse Band JM Press
135x5
155x5
165x5
155x5

Thickbar curls
65x12, 12, 12

Floor Press
155x12
175x10

face pulls
3x12 with progressing weight

[Hazerboy]

Deadlift Day

1/28/10

More deload.
'
Speed pulls from deficit
135x5
added bands, looped around platform
185x1, 1
225x1, 1, 1, 1, 1 tough!

Front Squats
135x5
255x5
285x5, 5 PR

Natural glute ham raises
3x10

Squat Day

2/1/10

still fighting a bad cold.

squats
barx10, 5
135x5
185x5
225x3
275x3
320x3
365x9 had another rep in me for sure.

weighted glute thrusts
225x5
315x5
385x5
405x5, 5 PR

Sumo SLDL
185x10
225x12, 12

I was pretty trashed after squats, just can't take any volume while being sick.

[Hazerboy]

Bench Day

2/3/10

No idea where I found the inner strength to lift today, my 21st birthday was last night XD

Bench
barx10, 10
135x5
175x5
195x5
215x3
235x8

Chest to bar pull ups
7, 6, 6, holds at the top

closegrip floor press
135x7
185x10
175x10
165x6

thickbar reverse curls
65, 2x10

short workout cause I'm so goddamn hungover.

[Hazerboy]

Deadlifts

2/5/10

135x5, 5
205x5
275x5
305x3
345x5
390x3
445x10 PR. 600 here we come.

Front squats
135x5
225x5
265x5, 5 too gassed. I realized halfway through my sets that I should be doing speed deads anyways.

Kroc Rows
120x15
110x15

Natural glute ham raises (assisted)
12, 12, 10

[Hazerboy]

Pushed this workout a day later cause I pulled an all nighter on sunday.

Bodyweight is around 205-208 before weights.

Squats

2/8/10

barx10
135x5
205x5
255x3
295x5
335x3
385x8 PR

weighted glute thrusts
225x5
315x5
405x5, 5 ,5

sumo SLDL
225, 12, 11, 11 straps on last set.

quick day. I've cut out all ab work till I get this groin thing figured out, but honestly I can't complain about my numbers at the moment.

[Hazerboy]

Bench Day

2/10/10

flat bench
barx10
135x5
165x5
190x5
220x3
250x6

Chinups
bodyweightx5
25x3
50x9

One arm negatives, 2 singles each arm

JM Press
115x5
135x5
145x5
115x5

Face pulls, 3x12 with progressively heavier weight

Dips
25lbs, 12, 12, 6 triceps = fried

thickbar curls, 85 lbs, 2x10

[Hazerboy]

Deadlifts

2/12/10

135x5
225x5
315x5
370x5
420x3
475x7 This destroyed me. My biceps, upper/lower back are wrecked. My hamstrings/glutes are ok though...

speed pulls from deficiet,
275x6 singles

ab pulldowns, 3x12

high bar, wide stance GM
3x12, 185

natural glute ham raises
3x10 ....these may be getting easier

[Hazerboy]

OH Press

2/14/10

barx10
75x5
100x5
115x3
130x8

chest to bar pull ups
6, 7, 4

flat db bench
60x5
75x10, 10, 10

kroc rows
115x20, 15

tricep presses
25s, x30, 20, 20

preacher curls, e-z curl bar + 50,
2x12

[Hazerboy]

Squat Day

2/15/10

barx10
135x5
225x5
275x3
320x5
360x3
405x5 left a rep in the tank.

weighted glute thrusts
275x5
315x5
410x5, 5, 5

one legged SLDL
70x8, 8

natural GHR
3x10 assisted

[Hazerboy]

Bench Day

2/17/10

barx10, 10
135x5
175x5
205x5
230x3
260x5 l

chin ups
bodyweightx5
25x3
60x6

one arm chin negatives, 2 singles each arm

dips
55, 3x9

triceps still sore from sunday.

h rolls, 3x12 w/ 20s

thickbar reverse curls
75, 3x12

[Hazerboy]

Deadlifts

2/19/10

135x5
225x5
315x5
405x3
455x1
500x5 wrecked.

speed pulls from deficit
225x1, 255x1, 1, 1, 1, 1

high bar GM
135x12, 12

turkish getups, singles

assisted GHR
3x10 - getting way better at these.

[Hazerboy]

Squat Day

2/22/10

Deload week.

worked up to... 235, 5x2 speed squats off a box.

Weighted glute thrusters
2x10, 365

Sumo Deadlifts
225x5, 8, 8

natural glute ham raise
3x8 I can almost do this full range without assistance. amazing how fast you can progress at this stuff.



My vertical jump training has been going well, though I haven't tested my jump in awhile.

[Hazerboy]

Bench Day

2/25/10

speed bench, 5x3, 155

chins, 5x3 for speed

Dips
45x10, 10, 10

one arm rows, good form
90x12, 105x12, 12

JM Press
95x12, 85x12 ,12

curls

h-rolls, 20s, 3x12

[Hazerboy]

Squat Day

3/1/10

Starting another cycle on 5/3/1 using a squat max of 435.

squats
barx10, 10
135x5
225x5
285x5
325x3
370x9 5 lb PR

sumo deadlifts
225x5
315x5, 5, 5

weighted glute thrusts
325x10, 9, 315x7

natural GHR
3x10

[Hazerboy]

Bench Day

3/3/10

barx15, 15
115x5
155x5
185x4
205x3
235x9 1 rep PR

Chin ups
bodyweightx3, 3
25x3
50x9

one arm negatives, 3 singles each arm

closegrip floor press
185x8, 175x8, 165x7

hammer curls
35x12, 12, 30x12

JM press
95x10, 85x10, 75x14

Face Pulls
3x12

Deadlifts

3/5/10

don't remember my workout but I think I got...
455x8 ? I believe?

[Hazerboy]

Squat Day

3/8/10

barx10,10
135x5
225x5
285x5
335x3
390x6

Sumo DL
225x5
335x5, 5
315x5

Glute thrusters
275x10
295x10,10

curls supersetted with tricep presses, 3x10 w/ 35s

Natural GHR
2x12, did 2 reps fully without assistance on my second set.

[Hazerboy]

Bench

3/10/10

bench
barx10,10
135x5
165x5
195x5
225x3
250x6

chinups
bodyweightx3, 3
25x3
45x2
65x6

one arm negatives, 2 singles each arm (these are improving slowly)

Close grip floor press
175, 3x8

Kroc Rows
120x15, 120x13 grip failed

Tricep Pressdowns
3x12-15

H-rolls
25s, 3x12

[Hazerboy]

Deadlifts

3/12/10

135x10, 5
225x5
315x5
380x3
430x3
480x7 5 lb PR

speed pulls from deficit
225x1
275x4 singles

High bar, narrow stance GM
135x5
185, 3x12 these were brutal

partner assisted reverse hypers, 2x15

natural GHR
3x10

[Hazerboy]

OH Press

3/13/10

barx10,10
65x5
95x5
115x3
130x9

Cable Rows
3x12

one arm chin negatives
2 singles & 2 partials each arm

Incline DB bench
55x12
65x12, 12

Scott curls
2x12, 35s

Tate presses
25x12
30x12
35x12, 12

all of this was supersetted with my usual Saturday plyometric workout.

[Hazerboy]

Squats

3/15/10

barx10, 10
135x5
225x5
275x5
330x3
370x1
410x5 PR

Sumo deadlifts, worked on form
4x5, 225

Ab wheels, 2x6, "worms," 1x6


Scott Curls
3x12, 30

Weighted Glute Thrusts

3x10, 275

Tate Press
2x12, 30

[Hazerboy]

Deadlifts

3/20/10

don't remember the rest of my workout except...

deadlifts, 510x4



Squats

3/29/10

haven't been in the gym for a week -- deloading/spring break

Squats
barx10, 10
135x5
225x5
275x5
335x5
380x7 I actually got 8 but I know I cut at least one pretty high

Sumo Deads
225x5
275x5
295x5
305x5

Hanging leg raises
3x10 second holds at parallel

tate presses
2x12, 35s

scott curls
2x`12, 35s

Natural glute ham raises
3x10

[Hazerboy]

Bench

moving back to conjugate training for bench -- I think I gain better on it.

3/31/10

Floor press, reg. grip
barx10, 10
135x5
165x5
195x5
225x5
235x5
195x8

chinups
boddyweightx4, 5
25x5
55x8

one arm negatives--2 singles each arm. wow i got way ****ty at these after a week off

chest supported dumbbell rows. these were wicked hard
85x10, 75x10, 65x8

H-rolls 2x12, 20s


Deadlifts

4/2/10

135x10, 5
225x5
315x5
365x5
405x5
465x8 not my best but I'm pretty exhausted after this week

High bar ATG squats
225x8
285x8, 8 exhausting

hanging Leg raises
3x8

Weighted glute thrusts
295x10, 10, 8

[Hazerboy]

DE Bench

4/4/10

DE bench
8x3, 185, varying grips

3 board press
205x4
added boards
225x5
255x5
275x5 grinder

alternating one arm comedowns
4 singles each arm

Incline Tate presses
2x10 35, 2x10, 30

TB R. curls
3x10, 75

Scott curls
2x12, 35 (assisted)

[Hazerboy]

Squats

4/5/10

barx10, 10
135x5
205x5
255x5
305x5
355x3
395x6 This was my max two years ago.

Sumo DL
135x5
225x5
315x5
365x5

Hanging leg raises
10, 10, 8

Natural GHR
3x10

[Hazerboy]

ME Bench

4/7/10

Floor press
barx10, 10
135x5
165x5
205x5
225x3
260x3
265x3 could have done more, don't know what my deal was today.

chinups
bodyweightx5
25x3
65x6 7 was close

one arm negatives, 2 singles each arm

Dumbbell extensions
3x8, 35s

chest supported db rows
3x8, 65, 65, 70

H rolls, 3x12, 25s

[Hazerboy]

Deadlift

4/9/10

135x5
225x5
315x5
375x3
415x3
490x6

High bar atg squats
135x5
225x8
275x8 f this

hanging leg raises
3x10

went bike riding

[Hazerboy]

DE Bench

4/11/10

DE bench, 7x3 185

3 board press
205x1
225x1
added boards
260x3
295x3
305x3

one arm chin negatives
4 singles each arm

Incline DB Press
70x10, 65x10

Scott curls
35x12, 12

[Xellarz]

Hey man. Your log is the only one I read anymore (atleast on this site). Would you mind letting me know your plans for lifting? Like how you plan to progress the boards, chinups, bench, squat, etc. I'm interested in any lift you've got a plan or goal for, but I'm especially interested in your ideas for boards and chinups (and 1-arm chinups).

Keep up the good lifting and I hope your classes are going well.

[Hazerboy]

Would you mind letting me know your plans for lifting? Like how you plan to progress the boards, chinups, bench, squat, etc. I'm interested in any lift you've got a plan or goal for, but I'm especially interested in your ideas for boards and chinups (and 1-arm chinups).



So I train primarily for powerlifting but a have a few other goals on the side I do for fun. One is that I'm curerntly strying to put my squat to use, and I'm working my way through Kelly Bagget's Vertical Jump Bible. The other is a one arm chin, which I'm primarily working towards through negatives. I believe these are the fastets way to a one arm chin, and although most people say negatives are very stressful on the body and should be used as a minimum, I would recommended doing then at least 2x a week (low volume though--stop when you can no longer control yourself), as you need the high frequency to teach your body the movement. Slowly I've been getting more and more controlled with these, though you have to keep at it for a long time--I've been training for these in some way or another off and on for a few years (part of the problem is I keep gaining weight--I weighed around 170 when I started, now I'm 210). Weighted chins are still the bread and butter of my routine though.

As another bonus, I feel like all the chinning really helps the deadlift.

If your interested in more about one arm chinups, check out the dragondoor article and the one on beastkills.com: http://www.dragondoor.com/articler/mode3/232/ http://www.beastskills.com/OneArmPull.htm

As far as my bench training goes, I like conjugate training a lot more than rep work because rep work always progesses so slowly for me. I honestly don't know if conjugate trianing produces faster results (I'd like to think it does) but at the very least its more fun and I'm not doing the same weight for the same reps for weeks on end. I've done all sorts of different conjugate programs, but at the moment I've following dave tates he wrote for t-nation, just because it has a regiment: http://www.tmuscle.com/free_online_article/sports_body_training_performance/dave_tates_sixweek_bench_press_cure the routine is at the end, but the whole article is worth reading. I like how in the beginning he suggests going heavy twice a week (board presses on DE day) if for no other reason than your body can take it early on in your training.

Big day today.

Squats

4/12/10

barx10,10
155x5
205x5
265x4
330x5
375x3
420x5 PR, don't know how clean my depth was but a real grinder of a set nonetheless. I started to stick way out of the hole, which is unusual for me.

sumo deads
135x5
225x5
315x5 too tired.

Hanging leg raises
4x8-10

Natural GHR
3x10

Partner assisted Reverse hypers
2x20

[Hazerboy]

ME Bench

4/14/10

Floor press
barx10, 10
115x5
155x5
185x5
215x3
240x1
270x1
295x ? spotter touched bar, probably helped some
305x0 not quiet
240x3

Chins
bodyweightx3, 3
25x3
50x3
80x5

One arm negatives, 3 singles each arm

Dumbbell extensions
35s, 4x8

Chest supported rows
65s 3x8,

H-rolls
25s 3x12

[Xellarz]

For negative 1-arm chins, how long do you feel each negative should last? What about other negative-only movements - same length of time or have you just found chinups to benefit more from that specific speed? <---poor wording, but I think you'll get what I'm asking - if not, I'll clearify.

As always, good lifting. Nice squat PR, too.