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MNRob
05-11-2009, 01:23 PM
Irish Pilot hath inspired me, again!

After 14 months of work, I have worked my maxes :strong: up to:


Squat 450
OH Press 275
Dead Lift 465
Bench 405

My new goals are:

Squat 500
OH Press 315
Dead lift 550
Bench 450

I have given myself 20 weeks to do this. The path begins Wednesday, May 13th

MNRob
05-13-2009, 05:45 PM
It begins...


Legs
"Light Day"


Squat

bar x 10
135 x 10
225 x 20 (all too easy!)

Front Squat
225 x 5 x 2

Deadlift (sumo, double overhand grip)

315 x 3 x 2 (too easy)

SLDL (reverse mixed grip)
225 x 5 x 2

DONE :strong:

MNRob
05-14-2009, 02:49 PM
Chest/Shoulders "Light"

Bench
Bar x 20
135 x 20
235 x 3 x 9 (varying grips)
235 x 20

Dumbbell Incline Press
85 x 12
85 x 10

OH Press
155 x 5 x 2

Face Pulls
Tricep Work

DONE!

Irish Pilot
05-16-2009, 04:04 AM
Attaboy!...although Ive been horrible at keeping up with mine. Lets move some iron!

-JM-
05-16-2009, 11:57 AM
GL Rob. You'll blast those goals man. Nice lifts to begin with anyway.

235x20 what the....

That smoker you have looks like the business btw!

MNRob
05-16-2009, 05:21 PM
Gentlemen, thank you for the kind words.

Legs "heavy day"

Squat
bar x 10
135 x 10
225 x 10
315 x 5
375 x 5 (smoked it!)

Front Squat
315 x 2 (I keep choking myself on these, hard to do more when you start greying out)

OH Squat
185 x 2 (no balance here, almost face planted into the mirror)

Deadlift

225 x 2
295 x 2
365 x 2
415 x 1
445 x 1

SLDL
295 x 5 x 2

Grip work

DONE!

oh yeah, add 6 hours of GPP... PAINTING THE FRACKING GARAGE!

MNRob
05-18-2009, 03:54 PM
Fighting with the wife, dumbass people at the gym, having to walk 1 mile to get to the gym from the parking lot.


Bench (medium day)

bar x 20
135 x 10
225 x 10
325 x 8
325 x 5

Close grip pause press
315 x 2

Close grip bench
225 x 10

Shoulders
OH Press
110 x 10
180 x 3 (right shoulder is starting to hurt again)


20 minutes on the treadmill

DONE!!!

Irish Pilot
05-19-2009, 10:35 AM
...having to walk 1 mile to get to the gym from the parking lot...

At least you got your cardio, pussy.

You should'a given me a ring. I enjoyed the afternoon on the deck...could have used the company! Strong numbers as always considering the shoulder issues. You need to nurture it for the Strongman comp. Weeks away dude...and of course Im scheduled to be at the airport that day.

-JM-
05-19-2009, 12:33 PM
325 x 8
325 x 5


Medium day you say? Thats impressive as hell!

MNRob
05-21-2009, 10:44 AM
5-21-09

Legs (light day)

Squat

bar x 10
135 x 10
275 x 20

Barbell Complex
95 x 5
clean
front squat
oh press
oh squat
row

Ab work that would make your momma cry


DONE!

Irish Pilot
05-23-2009, 02:06 PM
5-21-09

Legs (light day)

Squat

bar x 10
135 x 10
275 x 20

Barbell Complex
95 x 5
clean
front squat
oh press
oh squat
row

Ab work that would make your momma cry


DONE!

Nicely done. I thought I saw you and Parker doing some hardcore ab work!

MNRob
05-23-2009, 02:40 PM
Thanks Paulie! That man is a ninja when it comes to core work :bow:


5-23-09

Chest (light day)

bar x 20
bar x 20
135 x 10
135 x 10
240 x3x9 (varying grips) at my limit for speed here

240 x 15 wussed out, had 20 in me

Incline DB press
85 x 8 (shoulder is done, way too much pain)

Laterals 40 x 5 x 2 (yup shoulder is really done)

Tricep work
Rear flies (shoulder didn't hurt :windup:)

DONE!

Time to smoke some more ribs!

MNRob
05-26-2009, 03:57 PM
5-26-09

Legs (medium day)

bar WU
135 WU
225 x 10
315 x 3
385 x 2 (WTF over!)
315 x 3 (3 sec pause in the hole)

Good Mornings
135 x 5
185 x 5
235 x 5
285 x 3

Barbell Complex
135 x 5
Clean
Front Squat
OH Press
Row
Hang Clean
OH Press
Row

Ab Work
Tricep Work


DONE!

Going to see the doc about my shoulder, wife is pretty sure the cuff is torn.

MNRob
05-27-2009, 06:20 PM
Pulling day 5-27-09

Deadlift

133 x 5
221 x 5
309 x 5
397 x 1
500 x 0 (grrrr!)
500 x 0 (what's that definition of insanity again?)
397 x 2 x 3
Sumo Stance
309 x 5
SLDL
309 x 5
Snatch Pulls
221 x 5
Rows
271 x 3 x 2
221 x 5
Barbell Complex
153 x 3
Clean
Front Squat
OH Press
RDL
Cable Rows
160 x 6
170 x 5
Grip Work

DONE!!!

MNRob
05-28-2009, 04:12 PM
5-28-09
Chest/Shoulders (kinda heavy?)

Floor Press
bar x 20 x 2
135 x 5
225 x 5
275 x 3
315 x 2
335 x 1
355 x 1
315 x 1

Pec Deck
yeah, whatever

Laterals
35 x 8 x 2 (shoulder is still hurting)

Tricep work
Face pulls
Abs

Done!

Irish Pilot
05-28-2009, 07:44 PM
Nice liftin berto.

MNRob
05-31-2009, 12:30 PM
5-31-09

Legs/Back (light)

Box squats (very low box)

warmup yadda yadda yadda

225 x 2 x 4
275 x 2 x 4
325 x 2 x 1

Rack Pulls

135 x 3
225 x 3
315 x 3 (ZOMG I'm a plater!!!!)
405 x 1
455 x 1
405 x 1

Dimmels
135 x 20

Pullups
BW x 4 x 2


Done!

ZenMonkey
06-01-2009, 01:00 PM
Nice WO man! Whats a plater?

MNRob
06-01-2009, 02:51 PM
TY Zen. The Tate video posted a while ago. In between his four letter words and such he referred to people who jump up via plates (ie 135 to 225 to 315, et) as Platers and that they are dumb and going to tear a muscle. I like to against the grain.


6-1-09

Chest/Shoulders (light day)
BB Bench varying grips, normal, narrow, wide
bar x 20
135 x 10
135 x 10
225 x 3 x 3
245 x 3 x 3
255 x 3 x 3 (speed was still good, wide grip though)
255 x 15 (dammit, wanted 20)

CGBP
225 x 5 (shoulder doesn't like these, scrap that plan)

OH Press
135 x 5 x 3 (too light, but shoulder is still tender)

Laterals
45 x 5 x 3

Ab work

DONE!

ZenMonkey
06-01-2009, 03:32 PM
Oh, haha. You ****in plater bastard. I do the same thing if Im warming up to a really high working set.

MNRob
06-01-2009, 08:54 PM
how the **** are yo uthat strong after a year and 2 months of lifting.

Thank you for the kind words. I still look at myself as week and unworthy of being in the presence of the iron.

Nothing special about my routine. I have a short attention span, so about every 3 months the routine gets an overhaul. I keep the 4 basic lifts (squat, bench, deadlift, oh press) but change either the grouping, set scheme and accessory work as I get "bored".

I made my greatest gains on the squat, bench and deadlift every session for 3 or 4 sessions in a 10 day period.

-JM-
06-02-2009, 01:24 AM
Quote:
Originally Posted by rctriplefresh5
how the **** are yo uthat strong after a year and 2 months of lifting.

Thank you for the kind words.

^Ha ha!

Nice lifting Rob. Might you have gotten that 5 hundo DL if you didnt jump from 397 to 500? :)

The pressing is big time. Nice job.

benno
06-02-2009, 03:12 AM
Phwoar, big lifting there mate! You must be a monster! :)

What are your stats? Weight,BF,Height,Age?

Any chance of some pictures? :)

Will be watching your progress, best of luck with your goals!
Benno.

MNRob
06-02-2009, 07:01 AM
^Ha ha!

Nice lifting Rob. Might you have gotten that 5 hundo DL if you didnt jump from 397 to 500? :)

The pressing is big time. Nice job.

Thank you Flynn. I'm not sure about the pull. I've pulled 500 before, but lately I just can't get the weight bast the 10 inch mark off the floor. It flies off the floor but hangs just below my knee.


Phwoar, big lifting there mate! You must be a monster! :)

What are your stats? Weight,BF,Height,Age?

Any chance of some pictures? :)

Will be watching your progress, best of luck with your goals!
Benno.

Benno, thank you too. I am an old man at 32, 5'9" at 275. I'm too ugly to post pictures on the interweb, I would break it!

Irish Pilot
06-02-2009, 07:06 AM
Needless to say, Rob is strong as a bull and looks the part. He is an old college football dog, even though he is short as **** like me. Even though he only got back into lifting recently, he obviously has a history of training.

Sorry Rob...felt the need to fill 'em in. I know you would be too modest to do it ;)

MNRob
06-02-2009, 07:46 AM
DAMMIT!!!! :outnumber:

I get a little credit for being a sloth like animal for 7 years though.... don't I :clown:

-JM-
06-02-2009, 07:57 AM
Thank you Flynn. I'm not sure about the pull. I've pulled 500 before, but lately I just can't get the weight bast the 10 inch mark off the floor. It flies off the floor but hangs just below my knee.


Heavy rack pulls from that point should help you out but I am sure you are well aware of that :)

benno
06-02-2009, 07:41 PM
Thank you Flynn. I'm not sure about the pull. I've pulled 500 before, but lately I just can't get the weight bast the 10 inch mark off the floor. It flies off the floor but hangs just below my knee.



Benno, thank you too. I am an old man at 32, 5'9" at 275. I'm too ugly to post pictures on the interweb, I would break it!

Haha least ur honest i guess! Hmm... 5'9" at 275 - yep monster!

MNRob
06-04-2009, 04:19 PM
Well, got the news, a good tear in my cuff. Not sure what the next step should be, surgery will take me out of exercise and work for too long or just let it rest and hope it heals on its own (doubtful).

Gonna back of all weight training and just train to stay in shape and drop about 80 pounds, strength be damned. It was getting to hard for me to get in and out of the cockpit anyway, and being the brunt of everyone's jokes starts to hurt after a while.

MNRob
06-05-2009, 12:40 PM
6-5-09

Full body day, sans shoulders

Warmups yadda yadda yadda

Squat
315 x 10
Deadlift (sumo)
315 x 6
Shrugs
315 x 6
RDL
315 x 6
Bench
225 x 10
Pullups
BW x 3 x 2
EZ Curls
120 x 6
Tricep Press Downs (one handed)
40 x 10
Face Pulls
Stack x 10


DONE!

-JM-
06-05-2009, 05:16 PM
That looks like not a lot of fun.

The facepulls and pullups didnt bother your RC?

MNRob
06-05-2009, 07:24 PM
They hurt, that is for sure, but not as much as benching heavy or OH press.

ZenMonkey
06-06-2009, 12:29 PM
Wow! Youre not kidding when you say full body! Awesome squatting man

MNRob
06-06-2009, 12:54 PM
Wow! Youre not kidding when you say full body! Awesome squatting man

Thank you Zen.

Now, I need to come up with a squat/pull program to save my shoulder, but still keep some strength in the chest and arms....

benno
06-08-2009, 12:49 AM
Sorry to hear about your injury! All the best in working out a routine to avoid it! Will keep posted.

Benno.

MNRob
06-17-2009, 06:54 PM
No benching or shoulder type stuff, time to kill myself in other ways...


6-17-09
1000 cals so far
Warmups.....


Squat
315 x 7
315 x 4 (short break)

Deadlift
315 x 4
365 x 2
415 x 1 (easy)

SLDL
315 x 2 x 2 (grip was giving out)

Rows
275 x 5 x 2

Curls for the girls
135 x 3


DONE.....

mowed the lawn....
done...