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lenny spero
12-21-2008, 02:23 PM
back to trying to keep a journal..
been back training since oct..after about a year layoff..

last 2 workouts..this is a modified shieko program..i pinched my pec benching a week ago so the benching is at a minimum right now but im working around it.
monday.
flat bench.135 5x5

standing military strict. 95x12-115x12
115x12
high pulls,,115x10..115x10

squats..no belt oly stance.
135x5
235x3
2852 sets of 3
325 5 sets of 3
-----------this is where the shieko program would have stopped me,but i increased the volume
add belt.--325x3
355x3
375x3
405x3
neutral grip rows,,4plates 2 sets of 10
cheat curls..2 sets of 10 w 115
underhand pullups..3 sets of 5
thats it.


tuesday,,,today,
deads off 100lb plate..no belt
225x3
315x3
405 3 sets of 3
add belt-still off 100lb plate
455x3
505x3
take off belt
jump stretch platform + green mini's doubles (220@lockout about)
225+bandsx3
315+bandsx3
add belt
405+ bandsx3
405+ bands + 85lbs of chainx1...PR.this was close to 7 or a little over 7 at the top.

good mornings..
225 for 3 sets of 5 narrow stence deep..
ill probably do a little bit of bench and upper stuff tomorrow.see how the old pec is feeling.

lenny spero
12-21-2008, 02:24 PM
thursday...
squats ..no belt oly stance.
225x5
285x5
315x2sets of 3
350x5sets of 3

supposed to bench based off percentages but my pec is still screwed up...so i messed around for a few minutes and found that if i close grip and tuck my elbows into my sides and lower the bar slowly it dosnt hurt that bad..if it dosnt feel better in a week or two ill start getting ART on it.
close grip bench...5x5 w 185

machine press..5 sets of 10 light to get some blood flow into the area.

squats again:).
225x5
250x5
315 4 sets of 4.


this shieko character is a russian gangsta the guy probably walks aroung with 2 loaded tec 9's

lenny spero
12-21-2008, 02:24 PM
sat..
pec still a weird but if i use dumbells and keep the weights over my stomach it dosnt hurt that bad..
flat dumbells..
90's for 5 sets of 10

incline dumbells..these hurt
90's 3 sets of 5

split squats...
100lbs for 3 sets of 10

deadlifts to the knee..NO BELT.once again ill say this..these are rough
315x5
405x5
495x5
495x5
525x5...
good workout..im useing the shieko program and following the rep scheme on the squat just increaseing the weight slightly...on the deadlift im again following the scheme kinda but putting a chuck norris twist on it.

Chris Rodgers
12-21-2008, 10:19 PM
SPEEEEEERRRRKKKKKKKKKOOOOOOO!!!!

Wassup buddy? Glad you found the place. How many Russians you gonna kill this week?

lenny spero
12-22-2008, 03:44 PM
SPEEEEEERRRRKKKKKKKKKOOOOOOO!!!!

Wassup buddy? Glad you found the place. How many Russians you gonna kill this week?

.those pulls to the knees beltless made my back so cranked that i couldnt barely walk sunday...
ive been slathering it in horse linament..gotta squat today:)

lenny spero
12-22-2008, 07:14 PM
monday..
squats.no belt
155x5
240x5
285x5
330 5 sets of 3

bench..(pec still hurts) but i was able to do the perscribed shieko nonsense
135x5
225 2 sets of 3
255 5 sets of 3

squats.no belt
245x5
305 5x5
dumbell bench
90's 3 sets of 10..

thats it tomorrow..pull again:)>

rob spitzner
12-22-2008, 10:47 PM
awesome to have u back and just in time the russians started acting up again while uv been gone.

lenny spero
12-23-2008, 06:59 PM
awesome to have u back and just in time the russians started acting up again while uv been gone.

lol...those russians were following me around town while i was AWOL mocking me..calling me a sissy bunghole.

anywho.
went to the gym tonight left my paper with the sperko program on it so i decided to see if i coulf pull 405 for 20 beltless..it was actually alot easier than i thought.

deads..conventional..tap on floor no belt
405x20
we got a video so it will probably surface@ some point:)..

that was it took the rest of the night off..

MERRY CHRISTMAS everyone..

Chris Rodgers
12-23-2008, 10:31 PM
I saw these two fellas just laid out on the ground in the parking lot tonight. I checked their ID's and sure enough one was named Ivan and the other named Boris. You dropped two of those jokers with just one set of pulls...Nasty!


You had more in the tank too. Maybe soon we'll see 450x20. :eek:

D0m1n90
12-25-2008, 10:04 PM
Lenny Bro ur a freak man Gods blessd u wit some str8 hardcore strength hope u had an awesome chirstmas Godbless Bro

lenny spero
12-27-2008, 07:58 AM
thanks domingo my christmas was terrific
yesterday..squats

no belt narrow stance

235x5
255x4
325x3
325x3
add belt
375x3
415x3

bench...started warming up to bench again and its a weird injury i have right now because i can push dumbells with only moderate pain if i keep them low on my chest..but if i go to bench normally or even do one push up..very good amount of pain,im probably gonna call about getting some ART on it this week.

dumbell press.flat
90's 3 sets of 10

squats..no belt
235x6
255x6
285x6
285x6
285x6
285x6

good workout..it was nice to see ben again(in the gym) got in and got finished pretty quickly...hopefully i can get down there this afternoon and do some pulling.

lenny spero
12-27-2008, 08:03 AM
here is the 405x20 beltless pull video from the other day..
http://www.youtube.com/watch?v=PogpYExOiKY&feature=channel_page

lenny spero
12-28-2008, 08:47 AM
went to the gym last night to do a little lower assistance..

deads off 100lb plate no belt
225x5
315x5
405x3
405x3
405x3
405x3

flat dumbell press
85'sx12
85'sx12
85'sx12

barbell bent over rows
225x10 underhand
225x10 overhand
225x10 overhand

dumbell extensions
2 sets of 10 w 40's

was gonna do some rack pulls but i just watched the rest of the guys pull instead:)..
i got something funky going on in my laft hamstring now like a sprain or smething it just feels real tight and sore..ill keep it wraped and horse liniment on it...working around injuries is my favorite:).
monday squat...

lenny spero
12-29-2008, 08:14 PM
monday...wrapped hamstring all weekend with ace bandage and used horse liniment on it..

squats,,no belt..narrow stance
225x5
275x5
315x3
315+50lbs of chain.x3
.i set the chain so it just about all deloaded at the bottom of the lift and i had all the chain off the floor at the top.
335+50lbs of chainx3
355+50lbs of chainx3
365+50lbs of chainx3
365x3 no chain.

flat dumbells..pec is still funny ive been rolling it out with a tennis ball and it hurts a good bit...still working around it
100's 3 sets of 10

squat no belt narrow stance.
225x5
315x5
315x5
was gonna do 4 sets of 5 but decided to do a set of 10 at the end
315x10...all sets easy and fast...took it easy today.
tomorrow ill pull.conventional vs bands..probably tripples with a tap on floor. possibly beltless.

lenny spero
12-31-2008, 08:23 AM
did some deadlifting yesterday..
against mini bands in rack.
just a belt..conventional..bands should add around 100 or so off the ground and 220 or so at lokcout.
225+bandsx2
315+bandsx2
405+bandsx2
500+bandsx3..this was pretty rough.
530+bandsx1..this was rough my whole upper body is totally speckeled with popped blood vessles from this one..lol.

deadlifts to the knee conventional no belt
405x5
405x5
405x5
405x5

5x5 pullups..overhand

upper back/hamstring exercise..im gonna video these next week because there nasty on my upper back the setup is pretty getto also,,
100x15
145x15
145x15
530vs bands complements of domingo....thank you sir.
http://www.youtube.com/watch?v=YJtvoQlnGVk&feature=channel

Ben Moore
12-31-2008, 09:15 AM
That pull was nasty! Great work

lenny spero
12-31-2008, 01:07 PM
That pull was nasty! Great work

thansk ben:)..my hamstrings are rocked today.but it was fun

john bernor
12-31-2008, 01:56 PM
insane pullin lenny,,i am amazed at how fast your pull has come back..with GOD all things are possible..God bless

in HIS grip forever
john

bill
01-01-2009, 10:41 AM
monday...wrapped hamstring all weekend with ace bandage and used horse liniment on it..

squats,,no belt..narrow stance
225x5
275x5
315x3
315+50lbs of chain.x3
.i set the chain so it just about all deloaded at the bottom of the lift and i had all the chain off the floor at the top.
335+50lbs of chainx3
355+50lbs of chainx3
365+50lbs of chainx3
365x3 no chain.

flat dumbells..pec is still funny ive been rolling it out with a tennis ball and it hurts a good bit...still working around it
100's 3 sets of 10

squat no belt narrow stance.
225x5
315x5
315x5
was gonna do 4 sets of 5 but decided to do a set of 10 at the end
315x10...all sets easy and fast...took it easy today.
tomorrow ill pull.conventional vs bands..probably tripples with a tap on floor. possibly beltless.

lenny was this all the same workout, anywho great lifting stay healthy
I've had trouble with my pec and found if I can get my shoulders back it seems to take a lot of strain off it. You probably know much more than me about all this, but maybe it will help.

rob spitzner
01-02-2009, 10:31 AM
that was some insane pulling ur gone smoke ur old conv pr's.

lenny spero
01-02-2009, 08:28 PM
lenny was this all the same workout, anywho great lifting stay healthy
I've had trouble with my pec and found if I can get my shoulders back it seems to take a lot of strain off it. You probably know much more than me about all this, but maybe it will help.

yea bill this was all in the same workout..im not giving this pec enough time to heal itself..i can press dumbells just fine if i keep them low on my chest,,i actually tried to bench again toady and felt it begining to tear open again..so im gonna give it a legit 5 weeks of so the tear is very high up in my chest so im thinking that i may be able to do declines.il try them next week.

guys thanks alot for the nice comments..im starting to feel semi strong again at pulling and squatting i like the shieko style training with volume with sets of 3-5 and squatting 2x in the same session is cool.i wish this stupid pec tear would heal up...in time it will i just have to be patient i have faith it will heal up stronger than ever,
anywhoo
workout from today.

squatting,,
no belt
225x5
275x5
315x5
add belt
325+ 50lbs of chain x3
365+90lbs of chainx3 with knee wrap
405+90lbs of chainx3 with knee wrap.
Felt good to have some decent weight on my back. I like using the chains raw
i set them so allmost all the chain de-loads on the floor and i have all the chain off the ground at the top...im gonna do the chain for 2 more weeks before going back to straight weight,,its a good top end overload.

bench...tried to do some benching 135x10,185x10,225x on the 2nd rep my chest started to tear again so i dumped the benches

dumbell bench.
85's x12
85'sx12
85'sx12

seated dumbell sholder press.
60's 2 sets of 10

back to squatting
no belt..
275x20..i was too tired to do multiple sets so i did one high rep set to get some volume in..:outnumber:

Sidior
01-02-2009, 10:20 PM
Very impressive stuff going on in this journal. You are a ridiculous deadlifter.

ehubbard
01-03-2009, 06:22 AM
Nice Squatting Lenny. Are you doing any rehab on your pec / shoulder / whatever it is that is preventing you from benching? I used to have that pec strain tear feeling and some simple warmups helped get rid of it.

lenny spero
01-03-2009, 08:41 AM
thanks eric. its a tear in my upper pec i used to teat the unsertion to the armpit all the time..im rolling it out 2-3 times a day with a ball..i think i just went back to benching too quickly i dont really have to worry about it too much for 2 reasons..my bench sucks anyway and since im doing dumbells im still getting a workout in.
thanks for the comments ive never really been impressed with my lifting its my own opinion that i dont li0ft to my full potential but considering i took a year off and ive only been back training for about 10-12 weeks i think im making some steps in the right direction...again thanks for the comments guys knowing someone is actually reading my journal makes me think twice about slacking off:)
hopefully i can get in the gym today and do some deadlifting..

ehubbard
01-03-2009, 10:14 AM
I have a couple of mobility drills I do before I bench that have helped me. But then again, I dont have a pec tear, I had a torn labrum and some imbalances which lead to some minor pec strains every once in a while. They may help, they may not. Are you going to do the East End meet in March?

lenny spero
01-03-2009, 03:19 PM
I have a couple of mobility drills I do before I bench that have helped me. But then again, I dont have a pec tear, I had a torn labrum and some imbalances which lead to some minor pec strains every once in a while. They may help, they may not. Are you going to do the East End meet in March?

yea eric im hoping to the the march meet raw...

workout from today..

deadlifts off 100lb plate..no belt..
todays plan was to take it easy pull a bunch of moderate doubles with 500 for volume..but as anyone who knows me knows things go off plan sometimes ..
225x2
315x2
405x2
495x2
495x2.. i was going to do like 2 more sets of 2 reps but...
495x8...these were all done with a tap..no belt.

getto v handle rows..
135 3 sets of 12

pulls from 13.5 inches..put the weights up on plates and some mats to create a way to pull off blocks for middle to top end work,,
315x2
495x2 add belt and straps..i just added the straps basically im a lazy bunghole and i allready put alot of volume on my hands.
545x2
605x5..

upper back pull throughs with 135 2 sets of 15

fun workout with the fellas..weights feel pretty good considering i squatted fairly heavy last night..my cns feels like its getting pretty gangsta
we got video of the 495x8 off the 100lb plate and the 605x5 off the platforms im sure my buddy domingo will have them up at some point...
im off to see the clint eastwood movie....should be good.

Chris Rodgers
01-03-2009, 05:09 PM
You are freakin sick bro! I think they have medication for this type of behavior, lol.


How'd the pulls off the blocks work out? I wanted to do those this cycle, but I didn't think we could rig it good.

lenny spero
01-03-2009, 08:09 PM
You are freakin sick bro! I think they have medication for this type of behavior, lol.


How'd the pulls off the blocks work out? I wanted to do those this cycle, but I didn't think we could rig it good.

lol..the pulls off the blocks i rigged by stacking a 100lb plate obe of those thick mats and then a regular 45 lb plate on top of that domingo got a video of the last set so you can see the set-up..its an awkward position its still like 5 inches of so below the knee so its hard to generate power from the position..

lenny spero
01-03-2009, 08:14 PM
actually the videos are ready
thanks domingo:):)
495x8 off 100 lb plate.no belt.now that i watch the vieo i sandbagged it i should have done 10
(http://www.youtube.com/watch?v=p7OADZ_7t5Q&feature=channel_page)

605x5 from 13.5 inches(bar off ground)..belt+ straps
(http://www.youtube.com/watch?v=h10fEa5gj20&feature=channel_page)

Cards
01-04-2009, 03:54 PM
awesome lifts, i'm assuming the deadlift is your favorite?

lenny spero
01-04-2009, 07:50 PM
awesome lifts, i'm assuming the deadlift is your favorite?

thanks:) i actually like to squat..the deadlift is fun too..im just happy to be back to lifting.
did 20 minutes of cardio today....the cut begins i have a feeling this is gonna get silly..:outnumber:

lenny spero
01-05-2009, 08:00 PM
squats,,my hips are really rocked from the volume ive been up to with the speriko program...so i gave them some more volume.
,i found some olympic shoes that i had in the closet thought id give them a shot..last time i tried them i didnt like them
oly shoes..
135x5
225x5
315x5..
add belt.
335+ 50lbs of chainx3.....oly shoes dont work good for me...since i have no quads and a big bubble butt. i went back to my chucks
365+50lbs of chainx3
365x3 for 6 sets...

as we well know my upper chest is messed up..so i decided to see if i can do boards..and indeed i can with moderate pain
3 board.
225x5
245x5
245x5
255x5
275x5,,,next week ill try to go down to a lower board next week..and work it down until my chest is healed..

dumbells..flat
95'sx12
95'sx12
95'sx12

pause squats no belt..
225x5
275x5
305x5
315x5..felt good ill keep pause squats in once a week there good for building power out of the bottom..


Tomorrow im gonna do some deadlift assistance probably just some upper back..mabe some goodmornings on firday some of the guys are lifting at a anti drug exhibition at a local high school..im gonna take 500 on the dead for high reps

Cards
01-05-2009, 08:15 PM
crazy looking squats. do you pull mostly without a belt?

Benny Jackson
01-05-2009, 09:00 PM
You looked real strong tonight Lenny, its a pleasure training along side you as usual. :hello:

Brad08
01-06-2009, 07:32 AM
Nice lifting

lenny spero
01-06-2009, 08:05 AM
crazy looking squats. do you pull mostly without a belt?
THANKS..i just started training again. ive been back for about 10-12 weeks after about a year layoff..i atribute why my strength is coming back so quickly to all the beltless work ive been doing..in the past i did alot of beltless squatting but not much beltless pulling..the beltless pulling seems like its working well for my core and all those weird stabilizers that you take out of the picture when you put a belt on..i do no direct ab work at all and my core feels real strong.So we will see in the future how that works out for me



You looked real strong tonight Lenny, its a pleasure training along side you as usual. :hello:
thanks ben its good to have ya back:)

Nice lifting

THANKS:)

lenny spero
01-06-2009, 07:46 PM
workout from today.(tues).
deadlifts off a 100lb plate to the knee.no belt.dead stop on floor every rep...this exercise is rough..i got some video of these we will see if i can get them online..
225x5
315x5
405x5
500x5
500x5...pretty easy...I was taking it easy today im gonna pull on friday again..high reps no belt with 500
bent over rows.no belt .pendalay style dead stop on floor..not strict
315 3 sets of 5

getto upper back pullthroughs...i keep forgetting to video these..
135 3 sets of 15..
took it easy today..

Cards
01-06-2009, 08:01 PM
is 405 a working set or is that still a warmup lol. sick pulls.

lenny spero
01-06-2009, 08:37 PM
QUOTE=Cards;2067720]is 405 a working set or is that still a warmup lol. sick pulls.[/QUOTE]
thanks buddy..these are a rough exercise it was the first week doing them off a 100lb plate...they were rough off the floor and there even rougher off the plate..i like all the no belt stuff..less stuff to bring to the gym
yea 405 is a warm-up..actually the 500's are kinda sandbag work sets too..i was just trying to get a little stimulation without killing myself..:drooling:

lenny spero
01-08-2009, 05:53 PM
been doing 20 minutes of cardio a day coupled with carb cycleing..im not floating around 205 about 10 lbs to loose and i have quite a while to do it,,,tomorrow gonna go for high reps with 500 no belt...ill be sure to get video..:)

lenny spero
01-10-2009, 08:42 AM
lifted yesterday afternoon at east rockaway HS for an anti drugs exhibition...pulled 500 for 13 beltless, conventional.so its a beltless pr..i have video of it ill get up at some point..kinda sandbagged it by looking at the vid i probably could have gotten 15 ..today im gonna do some pulls to the knee beltless and some upper assist. im starting my new training cycle on monday..

Chris Rodgers
01-10-2009, 02:10 PM
lifted yesterday afternoon at east rockaway HS for an anti drugs exhibition...pulled 500 for 13 beltless, conventional.so its a beltless pr..i have video of it ill get up at some point..kinda sandbagged it by looking at the vid i probably could have gotten 15 ..today im gonna do some pulls to the knee beltless and some upper assist. im starting my new training cycle on monday..

Everyone told me about your pull last night. That's gangsta bro! I wanna see where your conventonal is at for a 1RM when you get near the end of this next training cycle.

lenny spero
01-10-2009, 03:49 PM
Everyone told me about your pull last night. That's gangsta bro! I wanna see where your conventonal is at for a 1RM when you get near the end of this next training cycle.
yea im wondering where a max will be also..we will see..
heres what i did today..

upper assist,,
sholder press..no back support
55's 3 sets of 10.

flat dumbell bench
100's 3 sets of 10

side laterals.
3 sets of 10 with 30lbs

pulled yesterday but did no assistance so..
deads to the knee...no belt.
225x3
315x3
405x3
510x5
510x5..

..loading plate with wicked witch of the west bicycle handle.
140lbsx10 3 sets..

thats it hung around with the gang a little bit...good times.
domingo got a vid of my assistance work.pulls to the knee.

Benny Jackson
01-10-2009, 05:00 PM
Nice work as usual today Lenny! Its always a pleasure training with you. :thumbup:

Chris Rodgers
01-10-2009, 05:15 PM
pulled yesterday but did no assistance so..
deads to the knee...no belt.
225x3
315x3
405x3
510x5
510x5..

..loading plate with wicked witch of the west bicycle handle.
140lbsx10 3 sets..



You're sick for pulling again. :evillaugh:


What's this bicycle handle everyone's talking about? Just the neutral/wide grip handle?

lenny spero
01-10-2009, 06:35 PM
You're sick for pulling again. :evillaugh:


What's this bicycle handle everyone's talking about? Just the neutral/wide grip handle?

thanks...its a like swively handle with a neutral grip...looks kinda like a handlebar mustache

lenny spero
01-11-2009, 01:07 PM
here is my assistance video from yesterday...it was 510 not 515.x5
i like this exercise with no belt i think it helps your off the floor alot.
this was the 2nd set of 5
http://www.youtube.com/watch?v=GTUq5Cj5iXw&feature=channel_page

lenny spero
01-13-2009, 03:42 PM
okey dokey..back was shot yesterday but i got through the workout..
seated dumbell press no back support
60's 3x10
side laterals..3x10

squats,,
135x5
225x5
285x5
addbelt
335x3
335x3
375 for 5 sets of 3

flat bench-to the rolled up carpet
225x5
275 for 3 sets of 5

flat dumbells paused
85's for 3 sets of 10

pause squats no belt
325x5

gotta pull tonight..

Cards
01-13-2009, 06:40 PM
good ****, nice looking squats and seated dumbell press with no back is a bitch.

lenny spero
01-13-2009, 07:58 PM
good ****, nice looking squats and seated dumbell press with no back is a bitch.

thanks bud..
my back has been cranked since i pulled that 500 for 13 beltless on friday and then pulled 510 for 2 sets of 5 to the knee no belt on sat,,

So for me to pull at the percentages i want to pull at this is going to be my new training split..the pulling 2x a week is killing my speed..so this is what the speriko program is gonna looks like now..

monday...squat day,,,
squats.
pause squats..
pullthroughs


tuesday,,,upper..
sholder presses.
bench..
dumbells.



friday--deadlifts...im gonna alternate between pulling raw no belt and pulling sumo single ply with a belt....as a 2nd lower movement im gonna alternate between pulls to the knee and pulls off blocks...
various upper back nonsense..

sat...squat..
im gonna squat light on sat for volume..this is going to be the only way i can squat 2x a week and still pull without a super cranked back,..
also various squat assistance..

todays workout..

chuck v pulldowns..
95 3 sets of 10

deadlifts no belt..
315x5
405x5
500 for 3 sets of 5..
my back was cranked before this workout and even more cranked by this point..lol
add belt
545x3
565x2..missed 3rd rep..

rows..wicked witch handle.
3 plates x12
4platesx10
4 platesx10

v handle pullups..
bodyweight----x8---x5-----x5

pullthroughs...
3 sets of 10 with a green band..

my back is gonna be super furious at me tomorrow...
bodyweight is at 202 or so..100 grams of carbs today...:eek:

Benny Jackson
01-13-2009, 11:04 PM
Looking really strong Lenny! Especially feeling so beat up and eating like a girl... But hey your quads look ripped. :eek:

D0m1n90
01-14-2009, 12:09 AM
could i borrow some of ur grime haha lenny ur soo blessed bro its not even funny man awesome pulling as usual cant wait till the march meet to see wat silliness your gonna do ur gonna bring God some crazy glory Godbless Bro
ps did u take my ipod by accident again lol

lenny spero
01-14-2009, 05:03 PM
could i borrow some of ur grime haha lenny ur soo blessed bro its not even funny man awesome pulling as usual cant wait till the march meet to see wat silliness your gonna do ur gonna bring God some crazy glory Godbless Bro
ps did u take my ipod by accident again lol

lol...no and i left mine at the gym too

lenny spero
01-14-2009, 05:04 PM
could i borrow some of ur grime haha lenny ur soo blessed bro its not even funny man awesome pulling as usual cant wait till the march meet to see wat silliness your gonna do ur gonna bring God some crazy glory Godbless Bro
ps did u take my ipod by accident again lol

lol...no and i left mine at the gym too
you lent jimmy yout ipod you knucklehead

lenny spero
01-16-2009, 08:17 PM
friday....some stuff..

SSB squats no belt to 14.5 in box...i really stink @ raw box squats so im gonna do them for a few weeks and see if it transfers.
245x5
295x5
305x5
315x5
305x5
295x5
245x5

raw bench...flat foot comp grip...now while the weights were not anything. Im happy to be benching full range without my pec acting up..too much
185 for 5 sets of 10

standing strict barbell sholdr press.
95x10
115x10
135x6..pushpressed 4 more
my sholders are really weak..i gotta keep doing sholders and not slacking.

front squats no belt
225x10
225x15..
good workout...ill train some assistance stuff tomorrow..:)

Benny Jackson
01-16-2009, 10:11 PM
Nice work buddy... See you in the AM. :hello:

lenny spero
01-18-2009, 10:10 AM
yesterday....went and picked up T bar row...pec deck and vertical leg press....took about 9 hours to go get them and take them apart then re set them up..didnt have time to workout after..which really sucks.
..time to get some work done in the gym..

lenny spero
01-19-2009, 10:56 AM
here is the deadlift video from 2 weeks or so ago..anti drug .lifting exhibition @ east rockaway HS.
500x13..with a tap..no belt just straps.4KIctKknIhA

http://www.youtube.com/watch?v=

after watching the video i kinda sandbagged it i should have done 15

Benny Jackson
01-19-2009, 01:41 PM
What an awesome thing to do for a great cause!! Praise GOD!:):)

Chris Rodgers
01-19-2009, 03:15 PM
That pulling is straight gangsta! :evillaugh:

lenny spero
01-19-2009, 07:57 PM
thanks fellas here is some more gangsta stuff from today,,
ssb squats no belt to 14.5 in box.
250x5
270x5
290x5
310x3
330x3
345x3
370x3

deads off jump stretch platform...with doubled mini's
225+bandsx3
315+bendsx3
405+bandsx6,,,i was looseing my grip by like the 4th rep on these but held on for a solid 2 more..we got video of this one
next time i do those ill use straps and go for high reps..shoul be like low 5's off the floor and low 6's at lockout

rack pulls from parallel with knee cap..no belt
3platesx3
4platesx3
5platesx3--495
6platesx3--585
7platesx3--675
good workout...middle back is cooked from the no belt on everything...tomorrow upper body

lenny spero
01-20-2009, 07:05 PM
upper stuff..
2board bench,raw
225x5
275x5
315x3
3board
325x3
335x3
felt pretty good considering it was my first time doing boards in quite a LONNNNNg time
flat dumbell bench
100's 3x10
incline dumbell bench
80's 3 sets of 10..
seated db sholder press..
60's 3x10

t bar rows/
100lb plate x10
100lb plate +45 platex10
100+45 platex10

rear delts off incline
20's 3x10
v handle pulldowns,
100x10
100+45x10

ghr..2 sets of 10

abs off ghr backwards..
3x10

good workout..i moved and got my workout done quickly..i need to do this more often
and it was volumelicous..

lenny spero
01-23-2009, 09:33 PM
workout,,,friday
squats,with belt and knee sleeves,
235x5
285x5
325x3
365x3
405x3
365x3
375x3
385x3

pause squats no belt.
235x5
265x5
300x5

flat bench
225x5
255x5
265x5
225x10

good workout...squats felt pretty good.startng to get a raw groove,,kinda.

Benny Jackson
01-23-2009, 09:36 PM
That's a lot of triples! Nice work dude, Praise God you look strong!

lenny spero
01-24-2009, 02:48 PM
thanks ben..my squat form is starting to feel better,,
bodyweight 198...got 6 weeks of so till the march meet..gonna try to get into the lower 190's and make the suck to 181 from there..should be really fun...My strength feels pretty good expecially since im only taking in about 100g of carbs ed which is coming from waximaze..gotta see where my 1 rep max is around on the DL and Bench within the next few weeks so i can figure out openers..
we will see what happens..:):)
i upper my cardio to 30min ed...feels like my gpp is getting better.:evillaugh:

lenny spero
01-27-2009, 03:33 PM
monday workout..
got something going on in my hip..right in the joint..

squats...SSB off 14.5 box.
250x5
290x5
330x5.
330x5..
330x5...
330x5....
320x5.....

deadlifts no belt
245x1
390x1
445x1
530x1
605xmiss..
add belt..
605xmiss...got the 605 to right below the knee...coan philipi deadlift routine starts next week..i need some sort of structure to my deadlift program or ill pull heavy every week...not good,.,,

bench tonight:)

lenny spero
02-21-2009, 06:16 PM
havent posted in a while.but ive been training just slacking on posting...so here were this weeks workouts..

monday/upper
dumbells.flat
90'sx18

machine press...1 set of 15 to failure

seated sholder press...1 high rep set to failure.

rack pulls from knee..gym bar no straps..605x5 dropset to 495x10,,,,this pretty much smoked my back and worse my grip..slippery gym bars stink

pulldowns...1 high rep set (15) to failure...


tuesday(lower)..
biceps...1 set of cheat curls..seated 50'sx15

sqauts no belt..
315x15..rest pause(10 breaths in rack) then 5 more reps..

stifflegged deadlifts..no belt.425x10..i think this matches and old pr when i was much heavier..i think it was @ iron island so it was quite some time ago..hardest part of the set was keeping the slippery gym bar:).


leg press horizontal...few plated?i forget..x20...legs smoked.

leg extensions and leg curls 2 sets of each,,,,


friday..(upper)
chest press upper machine..trying to work into these since my upper chest is very weak from the tear and i can still feel some thing weird in there when i do any kind of upper chest press..anyway
2plates and a 25 each sidex20..

sholders..machine...
1 all out set of 20

seated dumbells..50's 3x10

side laterals few sets..

dips bwx25-----bwx20




t bar rows..3 plates x20..

pulldowns
3 progressively heaver sets of 10..

been training around 5 o clock at finest..im studying for a test for work so nights and weekends are dead for a while..been getting really good workouts though..gotta stop down @ eeb and get my straps for assistance..mabe monday
im training dc style right now basically one or 2 all out sets for each bodypart..
its better for my hip one all out light set if less abuseive then 6 heavier tripples for now until it heals..

D0m1n90
03-10-2009, 11:19 PM
Hey Lenn just uploaded that stiff legged vid STr8 Nasty Bro Praise God!!