ironbound
07-17-2008, 03:37 PM
Hi folks,
Barracuda urged me to sign up & post my training here - I see many of my brothers from East End Barbell too: John Bernor, Chris Rodgers, Chris Taylor, Rob Spitzner & Chase Trusnovic - I miss you guys.
Now we (barracuda & myself), are in Florida training with Tony Conyers & another fine crew of misfits.
I’ve been training in powerlifting for a little over a year & rehabbing a long term back injury.
Squats & deads have been on hold for several months while I did a strengthening program of overhead squats & adductor/abductor work with bands, as per Chris Taylor.
sat june 21_08
first squat day since feb:
45 x 10
65 x 5
95 x 3
135 x 3
185 x 3 (knee wraps)
these were great: weight was easy to walk out & felt really light – depth was much better & pain-free.
Sun morning we met up with some of the crew for a 5 mile park run/walk.
mon june 23_08
Bench – close grip:
45 x 10
50x 5
55 x 2
65 x 2
75 x 1
db extensions:
15 x 10
15 x 10
12 x 10
bench - reverse grip:
45 x 10
55 x 10
65 x 5
*first time with these – fun!
wed june 25_08
Overhead squats:
45 x 10 x 4 sets
reverse crunches:
3 x 15
back extensions alternating with reverse hypers
3 sets x 10 of each
sat june 28_08
overhead squats:
45 x 10 x 4sets
alternating sets of reverse hypers & back extensions
3 x 10 of each
reverse crunches
15 x 3 sets
sun june 29_08
5 mile run/walk
mon june 30_08
Bench – close grip:
45 x 10
50 x 5
55 x 2
65 x 2
75 x 3
db extensions:
15 x 10
15 x 10
12 x 10
bench - reverse grip
45 x 10
55 x 10
h-rolls:
10 x 10 x 3sets
wed july 2_08
first dead day since feb:
95 x 3
145 x 10
135 x 5
*sumo stance, used an old single ply squat suit of Andrew’s to help keep my hips open – haven’t been able to pull from floor in months without agony – what a relief!
Pulldowns:
90 x 10
100 x 5
90 x 8
back extensions alternating with reverse hypers
3 sets x 10 of each
thu july 3_08
Speed bench w/bands
all sets against 1 set of minis
45 x 5
50 x 5
65 x 3
65 x 3
50 x 3
* working on speeding up the world’s slowest lockout & trying out our garage setup
sat july 5_08
back squats were stressing my lower back too much; switched to overhead squats for 4 sets of 10 with oly bar
reverse crunches:
3 x 15
back extensions alternating with reverse hypers
3 sets x 10 of each
swam lengths later that day
sun july 6_08
5 mile run/walk
mon july 7_08
bench:
45 x 10
55 x 2
75 x 1
85 x 1
85 x 2
75 x 3
t-bar rows:
75 x 10
75 x 8
45 x 10
h-rolls:
10 x 10 x 3sets
hammer curls:
12 x 10 x 3sets
wed july 9_08
sumo deads:
95 x 5
135 x 3
135 x 5 (apparently Andrew was yelling “that’s enough!” after 2 but I couldn’t hear over the blaring techno music)
145 x 2
145 x 1
145 x 1
back was fried & tightening up fast so I shut it down
Pulldowns:
90 x 10
100 x 7
90 x 10
seated cable rows:
90 x 6
90 x 4 – back was toast
sat july 12_08
no training: reffed my first PL meet – Andrew & I were recruited at the last minute & loved it.
mon july 14_08
h-rolls:
5 x 10 x 3
bench:
45 x 10
50 x 5
55 x 2
65 x 2
75 x 1
85 x 1
95 x 2
85 x 3
75 x 2
65 x 5
h-rolls:
10 x 10 x 3
overhead cable tricep extension w/rope
70 x 10
70 x 10
60 x 10
wed july 16_07
reverse crunches:
3 x 15
back extensions alternating with reverse hypers
3 sets x 10 of each
pulldowns
90 x 10
100 x 7
90 x 10
one arm bent over db rows
25 x 10
30 x 10
35 x 10
hammer curls
12 x 10 x 3 sets
Barracuda urged me to sign up & post my training here - I see many of my brothers from East End Barbell too: John Bernor, Chris Rodgers, Chris Taylor, Rob Spitzner & Chase Trusnovic - I miss you guys.
Now we (barracuda & myself), are in Florida training with Tony Conyers & another fine crew of misfits.
I’ve been training in powerlifting for a little over a year & rehabbing a long term back injury.
Squats & deads have been on hold for several months while I did a strengthening program of overhead squats & adductor/abductor work with bands, as per Chris Taylor.
sat june 21_08
first squat day since feb:
45 x 10
65 x 5
95 x 3
135 x 3
185 x 3 (knee wraps)
these were great: weight was easy to walk out & felt really light – depth was much better & pain-free.
Sun morning we met up with some of the crew for a 5 mile park run/walk.
mon june 23_08
Bench – close grip:
45 x 10
50x 5
55 x 2
65 x 2
75 x 1
db extensions:
15 x 10
15 x 10
12 x 10
bench - reverse grip:
45 x 10
55 x 10
65 x 5
*first time with these – fun!
wed june 25_08
Overhead squats:
45 x 10 x 4 sets
reverse crunches:
3 x 15
back extensions alternating with reverse hypers
3 sets x 10 of each
sat june 28_08
overhead squats:
45 x 10 x 4sets
alternating sets of reverse hypers & back extensions
3 x 10 of each
reverse crunches
15 x 3 sets
sun june 29_08
5 mile run/walk
mon june 30_08
Bench – close grip:
45 x 10
50 x 5
55 x 2
65 x 2
75 x 3
db extensions:
15 x 10
15 x 10
12 x 10
bench - reverse grip
45 x 10
55 x 10
h-rolls:
10 x 10 x 3sets
wed july 2_08
first dead day since feb:
95 x 3
145 x 10
135 x 5
*sumo stance, used an old single ply squat suit of Andrew’s to help keep my hips open – haven’t been able to pull from floor in months without agony – what a relief!
Pulldowns:
90 x 10
100 x 5
90 x 8
back extensions alternating with reverse hypers
3 sets x 10 of each
thu july 3_08
Speed bench w/bands
all sets against 1 set of minis
45 x 5
50 x 5
65 x 3
65 x 3
50 x 3
* working on speeding up the world’s slowest lockout & trying out our garage setup
sat july 5_08
back squats were stressing my lower back too much; switched to overhead squats for 4 sets of 10 with oly bar
reverse crunches:
3 x 15
back extensions alternating with reverse hypers
3 sets x 10 of each
swam lengths later that day
sun july 6_08
5 mile run/walk
mon july 7_08
bench:
45 x 10
55 x 2
75 x 1
85 x 1
85 x 2
75 x 3
t-bar rows:
75 x 10
75 x 8
45 x 10
h-rolls:
10 x 10 x 3sets
hammer curls:
12 x 10 x 3sets
wed july 9_08
sumo deads:
95 x 5
135 x 3
135 x 5 (apparently Andrew was yelling “that’s enough!” after 2 but I couldn’t hear over the blaring techno music)
145 x 2
145 x 1
145 x 1
back was fried & tightening up fast so I shut it down
Pulldowns:
90 x 10
100 x 7
90 x 10
seated cable rows:
90 x 6
90 x 4 – back was toast
sat july 12_08
no training: reffed my first PL meet – Andrew & I were recruited at the last minute & loved it.
mon july 14_08
h-rolls:
5 x 10 x 3
bench:
45 x 10
50 x 5
55 x 2
65 x 2
75 x 1
85 x 1
95 x 2
85 x 3
75 x 2
65 x 5
h-rolls:
10 x 10 x 3
overhead cable tricep extension w/rope
70 x 10
70 x 10
60 x 10
wed july 16_07
reverse crunches:
3 x 15
back extensions alternating with reverse hypers
3 sets x 10 of each
pulldowns
90 x 10
100 x 7
90 x 10
one arm bent over db rows
25 x 10
30 x 10
35 x 10
hammer curls
12 x 10 x 3 sets