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joey54
07-20-2009, 04:21 PM
7/20/09

Lower C

I am straying a bit, so I don't want to keep a journal under the title of DC training. For those who have been following my other journal, you will see what I mean after a few entries and should be able to figure out what I am doing. The routine is still very inspired by principles like rest pause sets and weight progression. I am going to continue this as my my current "blast". Again it is pretty easy to see what I am doing, but if you have questions I will try to answer. This is my training set up, inspired by others, but not suggested by anyone. I have thought about something like this for sometime. I would not suggest doing this. Let me see how it goes.

Barbell Curl- 120 lbs x 25 reps rest paused

Standing Calf Raise in the Smith- 3 plates per side + 20 lbs per side x 21 reps rest paused. 3 second top hold

Facing the machine V-Squats- 4 plates per side+ 25 lbs per side x 24 reps

Stretches after the appropriate exercises

samadhi_smiles
07-20-2009, 04:26 PM
do you do the secondary bicep/forearm lift ever after the primary bicep lift?

joey54
07-20-2009, 07:10 PM
do you do the secondary bicep/forearm lift ever after the primary bicep lift?

I did. That is something that is being dropped for now. 1 curl movement on days like this.

joey54
07-22-2009, 04:37 AM
7/22

Upper C

Standing Barbell Press- 155 lbs x 16 reps rest paused

Reverse Grip Bench(smith)- 2 plates per side + 10 lbs per side x 21 reps rest paused

Bent Over Rows(GP Style)- 275 lbs x 5 reps, 225 x 12 reps

joey54
07-25-2009, 08:20 AM
7/25

Lower A

Incline DB Curls- 60 lb db's x 16 reps rest paused. Really dropped off in reps from the last time.

Seated Calf Press- 340 lb stack x 7 reps. Went up 10 lbs, but fell out of the rep range I am tryign to keep.

Squat- 495 lbs x 2 reps(belt and wraps). 405 lbs x 5 reps(belt only). 350 lbs x 9 reps(raw).

joey54
07-27-2009, 04:31 AM
7/27

Upper A

Not the best session, feeling beat up

Incline Barbell Press- 230 lbs x 12 reps rest paused

Dead Skulls- 45 lbs ps x 22 reps rest paused

HS Pulldowns- 2 plates per side + 30 lbs per side x 14 reps rest paused

joey54
07-29-2009, 04:35 AM
7/29

Lower B

Seated Calf Raise- 1 plate per side + 25 lbs per side x 9 reps

Deadlifts- 525 lbs x 3 reps(straps and belt). 425 lbs x 10 reps(straps). 365 lbs x 10 reps(raw, mixed grip).

joey54
08-03-2009, 05:10 AM
8/3

Upper B

Barbell Bench- 240 lbs x 17 reps rest paused

HS Shoulder Press- 2 plates per side + 20 lbs per side x 16 reps rest paused

Lat Pulldown- 190 lbs x 20 reps rest paused

joey54
08-05-2009, 03:38 PM
8/5

Lower C

Some things got re-arranged today

Barbell Curl- 125 lbs x 21 reps rest paused

Calves- Smith was being used, so used the leg press. 10 reps at 4 plates per side and 25 lbs per side with 5 sec neg and 15 sec bottom hold

Leg Press- Since I was already on it and I ended my last blast with a brutal high rep leg press set figured why not today. 5 plates per side x 50 reps.

joey54
08-07-2009, 04:37 AM
8/7

Upper C

Standing barbell press- 165 x 13 reps rest paused

Reverse Grip Bench on the smith- 2 plates per side + 15 lbs per side x 19 reps rest paused

Bent Over Rows(GP style)- 285 lbs x 5 reps. 235 lbs x 12 reps

Shutting it down for a week. Will do some light workouts or maybe some DE stuff next week.

joey54
08-18-2009, 05:57 PM
Took a week off and decided to really get away from DC principles all together. Here was yesterday. Think you know what this is.

Bench

135 lbs x 3 x 4 sets- alternated grips
155 lbs x 3 x 4 sets-alternated grips
Then hit 185, 225, and 275 for fast singles

DB Shoulder Press

65 lbs x 3 sets(12, 8, 8).

DB Floor Press

70 lbs x 3 sets(9, 8, 8)

Tricep Pushdowns

30 lb stack x 15 reps x 3 sets. This stack seemed heavy

Bent Over Barbell Rows(GP Style)

185 lbs x 5 reps x 3 sets. Felt like nothing. No straps.

Weird going from training to failure back to something like this. Will hit a lower body workout tomorrow.

joey54
08-19-2009, 04:47 AM
8/19

Box Squat

225 lbs x 2 reps x 3 sets
275 lbs x 2 reps x 3 sets
Hit 315 and 365 for singles. Wanted to do 405 too, but didn't move the 365 fast enough to warrant an attempt

Deadlift(Conventional)

275 lbs x 1 rep x 3 sets
315 x 1 rep x 3 sets
365 and 405 for 1 set. Everything went fast here.

Leg Curls with upper body elevated off the pad

110 lb stack x 12 reps x 3 sets

Glute Ham Raises

BW x 15 reps x 3 sets

Cable Crunches

77.5 lb stack x 15 reps x 3 sets

Seated Calf Raise

2 plates per side x 8 reps x 3 sets. This was a little heavier than what I wanted to do, but was running behind and didn't feel like changing weights when I realized that.

joey54
08-20-2009, 07:17 PM
8/20

Incline Barbell Press

265 lbs x 1
275 lbs x 1
280 lbs x miss. Bar moved in front of me. Will work up to this and get it next time
245 lbs x 3 reps
225 lbs x 5 reps

Dumbbell Bench Press

100 lb db's x 5 reps
100's x 5 reps
85's x 8 reps

Dead Skulls

25 lbs per side x 10 reps x 3 sets

Rope Pushdowns

25 lb stack x 12 reps x 3 reps
This stack really seems heavy compared to other ones I have used in the past. That is ok though, more room to progress

Chest Supported Dumbbell Rows

65's x 10 reps x 3 sets

joey54
08-22-2009, 10:01 AM
8/22/09

Sumo Deadlifts

Belt, Mixed Grip

495 lbs x 1
520 lbs x 1
545 lbs x Miss. Struggled with it a bit, but wasn't going to go.

405 lbs x 3 reps. No belt. I pull more weight conventionally than Sumo, so this is a nice one to work on. Next time will shoot for 530-535 for the last set. I really want to make sure I hit all 3 lifts. I was a little unsure of where I was with this one.

Good Mornings

Lower body already fried so just 135 lbs x 8 x 3 sets

Glute Ham Raises

BW x 15 x 3 sets

Weight Crunches

+40 lbs x 12 x 3 sets

Leg Press

8 plates per side x 8 reps x 2 sets
6 plates per side x 12 reps x 1 set
Legs were destroyed prior to this, so just wanted some reps

HS Lat Pull Down

2 plates per side x 8 reps x 3 sets

EZ Curl Bar Curl

25 lbs per side x 12 reps x 3 sets

joey54
08-24-2009, 05:24 AM
8/24

Bench Press

140 lbs x 3 reps x 4 sets
160 lbs x 3 reps x 4 sets
185 lbs x 2
225 lbs x 2

DB Shoulder Press

55 lbs x 12 x 3 sets

DB Floor Press

60 lbs x 10 x 3 sets

Pushdowns

35 lb stack x 15 x 3 sets

Lat Pulldown

140 lb stack x 12 x 3 sets. Will do heavier rows on Thursday.

Hanging Knee Raises

3 sets x 10 reps

joey54
08-26-2009, 04:33 AM
8/26

Squats

230 lbs x 2 x 4 sets
280 lbs x 2 x 4 sets

Deadlifts

280 lbs x 1 x 8 sets(4 conv., 4 sumo)

Leg Curls- 115 lb stack x 12 reps x 2 sets. 85 lb stack x 13 reps x 1 set

GHR

BW x 15 reps x 3 sets

Cable Crunches

82.5 lb stack x 15 reps x 3 sets

Seated Calf Raise

Plate per side + 25 lbs per side x 12 reps x 3 sets

joey54
08-27-2009, 04:44 AM
8/27

Pin Press

265 lbs x 1
275 lbs x 1
285 lbs x 1
225 lbs x 6

Dumbbell Bench Press

90 lb db's x 8 reps x 3 sets

Dead Skulls

25 lbs per side x 12 reps x 3 sets

Tricep Rope Pushdowns

35 lb stack x 12 reps x 3 sets

Bent Over Rows(GP)

225 lbs x 5 reps x 3 sets

joey54
08-29-2009, 10:27 AM
8/29

Front Squat-embarrased by these numbers. Have to start somewhere

245 lbs x 1
265 lbs x 1
280 lbs x 1
225 lbs x 4
135 lbs x 8

Good Mornings

225 lbs x 5 x 3 sets

Glute Ham Raises

BWx 20 x 3 sets

Weighted Crunches

+30 lbs x 15 x 3 sets

Chest Supported Dumbbell Rows

70 lb db's x 10 x 3 sets

EZ Curls

30 lbs per side x 12 x 3 sets

EatMyWay2TheTop
08-29-2009, 10:55 AM
Those frontsquats were your ME movement ? I always hated it, my form is so ugly I can't do much and still feel like my knees are going to explode. Anyway good looking out on the new program I'll be following it closely.

joey54
08-29-2009, 12:33 PM
Those frontsquats were your ME movement ? I always hated it, my form is so ugly I can't do much and still feel like my knees are going to explode. Anyway good looking out on the new program I'll be following it closely.

Unfortunately yes and it was the first time I have gone heavy with them in some time. Hopefully I can build them up and they help improve the squat and deadlift.

joey54
08-31-2009, 03:46 PM
8/31

Bench-Varying grips

145 lbs x 3 reps x 4 sets
165 lbs x 3 reps x 4 sets

DB Shoulder Press

60 lbs db'sx 12 reps x 3 sets

DB Floor Press

65 lbs db's x 12 reps x 3 sets

Pushdowns

42.5 lb stack x 15 reps x 3 sets

Pulldowns

145 lb stack x 12 reps x 3 sets

joey54
09-01-2009, 06:27 PM
Have to do Mon, Tues, Thurs, Fri this week

9/1

Box Squat

240 lbs x 2 x 4 sets
290 lbs x 2 x 4 sets

Deads

290 lbs x 1 x 8 sets

Leg Curls with upper body elevated

80 lb stack x 15 reps x 3 sets

Cable Crunches with only knees touching on the ground(was screwing around with this the other day and liked how they worked)

67.5 lb stack x 15 x 1 set, 72.5 lb stack x 15 x 2 sets

Seated Calf Raise

PPS + 25 lbs x 15 x 2 sets, PPS x 13(3 sec top hold) x 1 set

Going to do a recovery workout with the BW GHR's, TKE's, Light DB Press, Cardio, and streching. Most off days I have been doing some type of cardio and streching, with some recovery work.

ZenMonkey
09-01-2009, 06:47 PM
Strong stuff man! Front squats are real strong too man, dont kid yourself.

joey54
09-01-2009, 06:59 PM
Strong stuff man! Front squats are real strong too man, dont kid yourself.

Thanks Zen. I guess I just feel they need to be closer to my regular squats, but hopefully that will happen over the next year or so. I plan to keep these for some time.

ZenMonkey
09-01-2009, 07:15 PM
Thanks Zen. I guess I just feel they need to be closer to my regular squats, but hopefully that will happen over the next year or so. I plan to keep these for some time.

They will. My coach loves for us to do cycles of back squats and front squats. 8 weeks of back squats, 8 weeks of front squats, repeat. There is always a huge fall at the beginning of the front squats for a couple of reasons, and Im sure youre familiar, specificity of training and a new(reintroduced) movement. They'll go up quicker soon enough.

joey54
09-03-2009, 05:41 AM
9/3

Standing Overhead Press

175 lbs x 1
185 lbs x 1
195 lbs x 1
155 lbs x 5
135 lbs x 7

Not very good at these either, so hopefully can improve on these as well.

DB Bench Press

95 lb db's x 8, 6, 6

Dead Skulls

30 lbs per side x 12 x 3 sets

Rope Push Downs

40 lb stack x 12 x 3 sets

Bent Over Rows(GP)

235 lbs x 5 x 3 sets

joey54
09-04-2009, 10:17 AM
9/4

Good Mornings

With belt
305 lbsx1
320 lbs x1
330 lbs x1
275 lbs x 4
Without belt
225 lbs x 8

Lying Hamstring Curl

150 lb stack x 8 x 3 sets

Cable Crunches

92.5 lb stack x 10 x 3 sets

Was going to do some leg press, but it was taken. Did some squats. Glute and ham area was pretty pumped, so just did a few sets. Raw

135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 5 reps
figured that was enough

EZ Curls

35 lbs per side x 10 reps x 3 sets

ZenMonkey
09-04-2009, 03:55 PM
Whew, those GMs make me cringe. They are such a taxing lift, Im too pussy to do them myself. Awesome work today

joey54
09-04-2009, 07:24 PM
Thanks Zen. Another lift which I hope to build on and in turn will benefit the squat and deadlift. Going to hit squats this week as the major exercise. Belt, wraps, and probably briefs. Those squats at the end of this one were a killer even with that light of a weight.

joey54
09-07-2009, 09:10 AM
9/7

Bench

140 lbs x 3 x 4 sets
160 lbs x 3 x 4 sets
alternating grips

DB Shoulder Press
50 lb db's x 12 x 3 sets

DB Floor Press
55 lb db's x 12 x 3 sets
extended the bottom pause because someone was using the 60's

Pushdown

35 lb stack x 15 x 3 sets

Pulldown

140 lb stack x 12 x 3 sets

cphafner
09-07-2009, 09:16 AM
No more DC work?

joey54
09-07-2009, 09:57 AM
No more DC work?

It was honestly beating me up way too much this time around. I was feeling like crap most days. Plus I was getting tired of waiting two weeks to squat again.

joey54
09-09-2009, 03:35 PM
9/9- I can't believe it has been 10 years since the Sega Dreamcast came out. I got that thing on the first day it was out. What a system.

Box Squats

230 lbs x 2 x 4 sets
280 lbs x 2 x 4 sets

Deads

280 lbs x 2 x 4 sets conv, 4 sets sumo

Leg Curls

75 lb stack x 15 x 3 sets

Glute Ham Raise

+25 lbs x 12 x 3 sets

Cable Crunches, only knees touching

72.5 lb stack x 12 x 3 sets

Calf Raises- 3 second top hold

Plate Per side + 15 lbs per side x 10 x 3 sets

joey54
09-10-2009, 04:43 AM
9/10

Bench

285 lbs x 1
300 lbs x 1
310 lbs x 1
275 lbs x 2
255 lbs x 5

DB Incline Press

90 lb db's x 6 x 3 sets

Rope Pushdowns

35 lb stack x 12 x 3 sets

Dead Skulls

25 lbs per side x 12 x 3 sets

Bent Over Rows GP

230 lbs x 5 x 3 sets

OGROK
09-10-2009, 09:33 PM
Nice lifting in here man. You gonna do powerlifting? Try to really hammer your triceps, that's been helping me a lot recently. I've pretty much stopped doing direct shoulder work and my bench goes up almost every week just from the heavy tricep and lat stuff. After about a month of hitting triceps hard I noticed that the bar doesn't move back towards my face as much as it did before and that really helps keep my shoulders from getting too beat up. Good luck man.

joey54
09-11-2009, 03:43 PM
I lost the will to thrash my muscles workout after workout. I like this approach and I enjoy working in the real low rep range on these movements. We will see how it goes.

joey54
09-12-2009, 11:08 AM
9/12

Squats
I'll post everything

Raw
135 lbs x 5
135 lbs x 5
185 lbs x 5
225 lbs x 3
275 lbs x 1
315 lbs x 1
365 lbs x 1
405 lbs x 1

Added briefs and belt

405 lbs x 1

3 main sets

455 lbs x 1-briefs and belt
485 lbs x 1- above+knee wraps
505 lbs x 1- same

405 lbs x 2- briefs and belt- belt was pinching a bit
315 lbs x 5- raw, had many more reps left, but this was enough

Good Mornings-Raw

225 lbs x 5 x 3 sets

Weighted Crunches

+40 lbs x 12, 12, 10

Chest Supported Dumbbell Rows

60 lbs x 12 x 3 sets

EZ Curls

30 lbs per side x 12 reps x 2 sets
50 lbs per side x 5 reps Wanted to go a little heavy for the last set

joey54
09-15-2009, 04:27 AM
9/15

My sleeping got messed up Sunday night, so didn't go in yesterday. Went today.

Bench Press

150 lbs x 3 x 4 sets
170 lbs x 3 x 4 sets
135 lbs x 3 x 2 sets

Alternated grips for the first 8 sets. Regular bench grip for the last 2 sets to really focus on speed.

DB Shoulder Press

60 lb db's x 12, 12, 10

DB Floor Press

60 lb db's x 10 x 3 sets. Paused longer at the bottom

Pushdowns

42.5 lb stack x 15 x 3 sets

Pulldowns

145 lb stack x 12, 12, 10

EatMyWay2TheTop
09-15-2009, 10:49 AM
Did you set any goals for the bench, squat and dead ?

OGROK
09-15-2009, 02:23 PM
9/12

Squats
I'll post everything

Raw
135 lbs x 5
135 lbs x 5
185 lbs x 5
225 lbs x 3
275 lbs x 1
315 lbs x 1
365 lbs x 1
405 lbs x 1

Added briefs and belt

405 lbs x 1

3 main sets

455 lbs x 1-briefs and belt
485 lbs x 1- above+knee wraps
505 lbs x 1- same

405 lbs x 2- briefs and belt- belt was pinching a bit
315 lbs x 5- raw, had many more reps left, but this was enough

Good Mornings-Raw

225 lbs x 5 x 3 sets

Weighted Crunches

+40 lbs x 12, 12, 10

Chest Supported Dumbbell Rows

60 lbs x 12 x 3 sets

EZ Curls

30 lbs per side x 12 reps x 2 sets
50 lbs per side x 5 reps Wanted to go a little heavy for the last set

Badass workout

joey54
09-15-2009, 04:45 PM
Did you set any goals for the bench, squat and dead ?

I am going to try to add 5-10 lbs to them each time they come around if possible. Short Term 350 lbs, 550 lbs, 575 lbs would be good to shoot for. Being still relatively young(29), I would like to greatly increase those numbers if posssible. I got away from that being my focus some time ago, and while I maintained and slightly gained strength, I am nowhere as strong as I should be for someone my size.

joey54
09-16-2009, 05:01 PM
I forgot to say it yesterday, but thanks Ogrok.

9/16

Squats

240 lbs x 2 x 4 sets
290 lbs x 2 x 4 sets

Deads

290 lbs x 1 x 8 sets 4 conv, 4 sumo

Leg Curls with upper body elevated

80 lb stack x 15 x 3 sets

Cable Crunches

77.5 lbs x 15 x 3 sets

Seated Calf Raise

Plate Per Side + 20 lbs per side x 10 x 3 sets 3 count top pause

joey54
09-18-2009, 04:38 AM
9/18

Incline Bench

255 lbs x 1
270 lbs x 1
280 lbs x 1 missed this last time, real easy this time
245 lbs x 3
225 lbs x 5

Dumbbell Bench

100's x 6 x 3 sets

Dead Skulls

30 lbs per side x 12, 10, 10

Skipped pushdowns

Bent Over Rows-GP

240 lbs x 5 x 3 sets

joey54
09-19-2009, 07:38 AM
9/19

Sumo Deads

in lbs
495x1
515x1
530x1
405x3, grip was slipping

did a substantial amount of warm ups without a belt
135x5x2, 225x3,275x1,315x1,365x1,405x1,455x1

Good Mornings-Raw
235lbs x5x3 sets

Cable Crunches

92.5 lb stack x 12 x 3 sets

EZ Curl

50 lbs per side x 5 x 3 sets

joey54
09-21-2009, 05:26 PM
9/21

Fall is here

Bench Press
Did 9 sets today, hitting three different weights with 3 different grips for each weight

135 lbs x 3 x 3 sets
160 lbs x 3 x 3 x sets
180 lbs x 3 x 3 sets

DB Shoulder Press

65 lb db's x 10 x 3 sets

DB Floor Press

65 lb db's x 10 x 3 sets

Pushdowns

50 lb stack x 12 reps x 3 sets

Pulldown

155 lb stack x 10 reps x 3 sets

joey54
09-23-2009, 05:12 AM
9/23

Squats

Did 2 sets of 2 reps with each weight
225 lbs
250 lbs
275 lbs
300 lbs

Deads

300 lbs x 1 x 8 sets. 4 conventional and 4 sumo

Leg Curl

Still elevating the upper body
85 lb stack x 15, 12, 12

Cable Crunches on knees only

82.5 lb stack x 15, 12, 12

Seated Calf Raise
with a 3 second top hold

Plate per side + 30 lbs per side x 10 x 3 sets

joey54
09-24-2009, 03:25 PM
9/24

Pin Press

270 lbs x 1
285 lbs x 1
295 lbs x Miss
225 lbs x 5

I don't really like these as much as I thought I would. I can't adjust the rack at all, so I am pretty much just doing a dead press from the bottom of a bench press. We'll see

DB Benches

110 lbs x 5, 4, 4

Dead Skull

Used a fixed barbell this time. Increased the ROM

80 lbs x 10 x 3 sets

Rope Pushdowns

25 lb stack x 15, 15, 12

Bent Over Rows GP

245 lbs x 5 x 2 sets
225 lbs x 5
Got a bit heavy and wanted to get one more quality set in.

joey54
09-26-2009, 09:08 AM
9/26

Front Squats

with a belt
255 lbs x 1
275 lbs x 1
290 lbs x 1
225 lbs x 5

raw 135 lbs x 10- more for additional practice than anything else

Good Mornings- Raw

245 lbs x 5 x 3 sets

Weight Crunches

+ 40 lbs x 15, 13, 12

Chest Supported DB Rows

70 lb db's x 10 x 3 sets

EZ Curls

55 lbs per side x 5 x 2 sets, 25 lbs per side x 15

cphafner
09-26-2009, 10:04 AM
Looking strong Joey. Those front squats are heavy!

joey54
09-26-2009, 04:09 PM
Looking strong Joey. Those front squats are heavy!

Thanks CP. I feel they should be up a bit more, but I think they will continue to improve as I get more accustomed to front squatting heavy. I would never have been able to use those as a widow on DC training. By rep 10 of the 135 I was happy to be done.

joey54
09-28-2009, 04:36 AM
9/28

Bench

3 sets at each weight with a different grip

135 lbs x 3
150 lbs x 3
165 lbs x 3

Actually felt faster as the weight increased today

DB Shoulder Presses

45 lb db's x 15 x 3 sets

DB Floor Press

45 lb db's x 15 x 3 sets

Pushdowns

20 lb stack x 20 x 3 sets

Pulldowns

140 lb stack x 12 x 3 sets

joey54
09-29-2009, 07:26 PM
9/29

Went out and checked out a gym about 45 minutes or so away from my house. Powerlifting gym with a group of 5 guys who train together and were very accomodating this evening. I am joining. They train heavy squat Tuesday, speed bench Wednesday, Speed squat or dead Friday, and heavy bench Sunday. Since I did a heavy session on legs Saturday I didn't go too heavy at all tonight. Did box squats working out of a monolift for the first time. Worked up to doing 285 for 3 for 3 sets. They helped me improve my form a good bit already. The weight felt like nothing, especially as I got better at really sitting back. Then did some reverse hypers and some abs. Talked to the owner quite a bit afterwards as well. Membership is very reasonable, so I can actually keep my other gym membership as well in the event I can't make it out there or on days I just want to do recovery workouts with cardio. I am going to follow what they are doing for now, so while it changes what I was going to do for the next 16 weeks, in the long run this is going to pay off I believe.

joey54
09-30-2009, 07:57 PM
9/30

Bench 8 sets x 3 reps at the following weights

135 lbs
135 lbs
145 lbs
155 lbs
165 lbs
165 lbs- brought grip in
165 lbs- brought grip in
155 lbs- back to regular grip

3 reps in 3 seconds or less

Bench a PVC pipe with added weight attached by bands

+ 10 lbs per side x 20 reps
+25 lbs per side x 20 reps
+ 35 lbs per side x 30 reps

Hanging knee raises
2 x 17, 21

One armed cable rope push down

15 lbs x 13 reps
20 lbs x 12 reps

Hammer curls

35 lbs x 6 each arm
50 lbs x 8 each arm

Extreme strech for chest, shoulder, tris, and biceps

joey54
10-02-2009, 07:06 PM
10/2

Deads off a 3 inch box

135 lbs x 5
135 lbs + 40 lbs chains x 5
225 lbs +40 lbs chains x 3
275 lbs + 40 lbs chains x 3
315 lbs + 40 lbs chains x 3
315 lbs + 80 lbs chains x 2
365 lbs + 80 lbs chains x 1
405 lbs + 80 lbs chains x 1
455 lbs + 80 lbs chains x 1 wore a belt for this set only
225 lbs + 80 lbs chains x 15

Front squats

Tried to do them off a box with the Zercher harness. The harness was cutting into my crotch and I didn't feel like adjusting
did 135 lbs x 5 off the box, but wanted to go deeper

135 lbs x 5
225 lbs x 4

Single leg hammer hamstring curl

50 lbs x 10 x 3 sets

Hammer Strength Pulldown

2 pps x 10
3 pps x 8 I think, forgot to write down

joey54
10-04-2009, 02:10 PM
10/4

More messing around with chains. Bench today

95 lbs x10
135 lbs x 5
135 lbs + 80 lbs chain x 5
185 lbs + 80 lbs chain x 5
225 lbs + 80 lbs chain x 2
245 lbs + 80 lbs chain x 2 to a 3 board
185 lbs + 80 lbs chain x 5 to a 3 board. Wanted to get a better feel for these. Never did them before
225 lbs + 80 lbs chain x 4 to a 3 board
185 lbs + 80 lbs chain x 7 reps. Back down to chest on this set

DB floor press

45 lb dbs x 12 reps x 3 sets

Chest Supported DB Rows

70 lb dbs x 10 reps x 3 sets

Lower back was still feeling it from deadlifting and then arching like heck for benching. Would have liked to do BB bentovers, but we are squatting Tuesday. Group of 6 lifting today, so these sessions have been longer than what I have been used to. It is great to get feedback and support from other strong people, so taking a little more time isn't even an issue. Once I get in my grove training here I am going to lay out a long term plan, but for now I am going to go with what everyone else is doing for the main exercise and go from there.

joey54
10-06-2009, 06:54 PM
10/6

Squat

We had 6 guys squatting tonight. Some people were using gear, some weren't, some were hitting a box, some were using chains. Good atmosphere. I chose not to go out of the monolift because I wanted to hit some heavy weight(for me). Sessions last much longer with a big group. All I did was squat and hit 2 sets of reverse hypers. Still feeling it from Fridays dead work. It is great to have people watching me squat and letting me know what to work on.

Squats

Raw
135 lbs x5
185 lbs x 5
245 lbs x 3
295 lbs x 1
335 lbs x 1
385 lbs x 1
405 lbs x 1

Belt and Briefs
405 lbs x 1
445 lbs x 1(added weight wrong with the 100's, wanted to do 460)
Added wraps
495 lbs x 1
510 lbs x 1

Back to raw
335 lbs x 3
245 lbs x 3
for form purposes

Reverse Hypers
+ 70 lbs x 10 x 2

joey54
10-08-2009, 05:22 AM
10/7

Bench with bands

135 lbs x 3 x 3 sets with alternating grips
145 lbs x 3 x 3 sets with alternating grips
155 lbs x 2 x 3 sets regular bench grip

Push up on the chains in the monolift
3 x 15, 16, 21

Hanging Knee Raises
2 x 23, 18

One arm rope push downs
20 lbs x 12 x 2 sets

DB hammer curls
60 lb db's x 5 x 2 sets

joey54
10-10-2009, 11:03 AM
10/9

We did deadlifts where we started as a rack pull above the knees, lifted the weight and pulled those pins out, and then dropped to a pin which was lower than a regular deadlift, and then came back up. I did all my sets without a belt and didn't kill myself. Hams still feeling it from Tuesday.

135 lbs x 6
225 lbs x 3
315 lbs x 1
405 lbs x 1
455 lbs x 1
495 lbs x 1
405 lbs x 3

Stiff Legs- Pulled from the floor

185 lbs x 3
235 lbs x 3
285 lbs x 3
335 lbs x 3

Chins from the chains hanging off the monolift. Pretty much the exact opposite of the push ups we did
BW x 10
+25 lbs x 8

I think they are called Bradford presses?
Bar x 8
65 lbs x 8
75 lbs x 8

HS side delt raises

+ 20 lbs ps x 12
+ 30 lbs ps x 12
+ 25 lbs ps x 12

joey54
10-11-2009, 02:45 PM
10/11

Bench

Bar x 8
95 lbs x 8
135 lbs x 5
185 lbs x 3
225 lbs x 3
275 lbs x 1
295 lbs x 1
305 lbs x 1
315 lbs x miss $#%#$
315 lbs x 2 to a 3 board
335 lbs x miss to a 3 board
275 lbs x 3
225 lbs x 10

Standing Overhead Press
135 lbs x 6
145 lbs x 6

High Rope Cable Row
50 lbs x 10
45 lbs x 12
45 lbs x 12

Weighted Crunches

+ 25 lbs x 15 x 2

Pushdowns

45 lbs x 12
70 lbs x 12

Long training session.

Coke
10-12-2009, 10:05 AM
Got some nice numbers in here man.

ZenMonkey
10-12-2009, 12:27 PM
Squats and deads look great man! DC seems to have given you one hell of a strength foundation, nice work!

joey54
10-12-2009, 03:57 PM
Got some nice numbers in here man.

I have been waiting for months for you to comment in my log, no BS here at all! This really has made my day. I follow yours and it really inspires me. Thanks for checking in. Thanks to you too Zen. I think I had a good base before DC, but doing that certainly didn't hurt. I really am liking training with people who have a similar training mentality. It is so refreshing.

ZenMonkey
10-12-2009, 04:51 PM
Cool man. I didnt mean to imply you didnt have a good base before DC, I just meant to a much further extent!

joey54
10-13-2009, 07:00 PM
I understand what you were trying to say Zen and as always I appreciate the encouragement. Today was my first day squatting with bands. Out of the monolift. Much more comfortable out of it this time. Working on form and speed.

10/13

Bar + blue bands x 3
Bar + blue bands x 2
135 lbs + blue bands x 2
185 lbs + blue bands x 2 x 4 sets
135 lbs + blue bands x 2 super fast

Pull Throughs

Started these in between squat sets as we had a group of 6

35 lbs x 10
55 lbs x 10
45 lbs x 12

Glute Ham Raises
Did these on an actual GHR aparatus and was humbled greatly. Couldn't even do 1 unassisted. A 500 lb squatter who can't even do a GHR is embarassing. Fought the negative and did 5, 4, and 4 assisted

Good Mornings

135 lbs x 10 x 2 sets
185 lbs x 5

We took these deep while maintaining our arch

Abs

I don't know what they are called but I did 2, 1, and 1. Held like an _l position at the top while hanging for an 8 count and fought the negative.

Toe Press and Single Leg Press on HS leg Press machine.
12 reps of each for 2 sets. Held the toe press for a 3 count.

Extreme strech for hamstrings and quads following the workout.

joey54
10-14-2009, 07:53 PM
Add 10 lbs to those squats. We use a 55 lb bar.

10/14

We did triples, mainly for speed, with bands, chains, and then some straight weight all together off a 3 board. Don't know how beneficial this was, but everyone else can bench a lot more than me, so I just followed.

Red Bands x 3
Purple Bands x 3
Purple Bands + chains x 3
Purble Bands + 2 sets of chains x 3
Purple Bands + 3 sets of chains x 3
Purple Bands + 3 sets of chains + 25 lb's per side x 3
Purple Bands + 3 sets of chains + 45 lbs per side x 1

Barbell Curls

135 lbs x 5 x 3 sets

JM Presses

135 lbs x 8, 8, 5

Pull ups 3 sets of 5

I am missing my Sunday lift this upcoming week, so the plan is to do a Heavy Single workout with Deadlifts and then Standing Overhead Presses on Friday.

Coke
10-15-2009, 08:41 AM
Good job back-to-back bro.

joey54
10-16-2009, 01:52 PM
10/16

Deads-Conventional off the floor

135 lbs x 5
135 lbs x 5
225 lbs x 3
335 lbs x 2
425 lbs x 1
495 lbs x 1
Added belt
530 lbs x 1
560 lbs x 1 this might be an all time 1 rep pr
425 lbs x 6 no belt

Standing Overhead Press

Bar x5
95 lbs x 5
135 lbs x 3
185 lbs x 1
195 lbs x 1
205 lbs x 1
135 lbs x 10

Hanging Knee Raises
20, 15

Coke
10-17-2009, 08:08 AM
Got some big deads and shoulder presses dude.

joey54
10-18-2009, 12:53 PM
Thanks Coke. They can always be stronger, but that is why we do this.

joey54
10-20-2009, 08:01 PM
10/20

Box Squats to 14" box. All sets raw with no belt. Started in the monolift, but moved to the rack because we had 3 geared guys moving some serious weight.

145 lbs x 5
195 lbs x 3
255 lbs x 2
255 lbs x 2
275 lbs x 2
275 lbs x 2
Moved to rack
285 lbs x 2
285 lbs x 2
315 lbs x 2
315 lbs x 2
365 lbs x 1 Moved very fast
405 lbs x 1 Still pretty fast

Good Mornings

135 lbs x 5 x 3 sets

Reverse Hypers

110 lbs x 12 x 3 sets

Toe Press

3 PPS x 8. 3 count on hold, negative, and stretch
5 PPS + 25 lbs ps x 8 3 count on hold

Coke
10-21-2009, 08:38 AM
Like the box squats and all, them toe presses are great for the calves.

joey54
10-21-2009, 09:20 PM
Definitely like to hit the calves at least once a week Coke.

10/21

Bench Press

2 sets of each weight. 3 reps in 3 seconds. Under the time every set. 1 set index on the ring, 1 set pinky on the ring

140 lbs
160 lbs
170 lbs
180 lbs

PVC Pipe Bench

+ 25 lbs per side x 20
+ 40 lbs per side x 20

Hanging Knee Raises

2 sets x 15

Rope Pushdowns

45 lbs x 15
50 lbs x 12

Alternating Hammer Curls

80 lb db's x 6 x 2 sets

Friday is solo again. Lamb of God Concert in AC Friday night.

cphafner
10-21-2009, 09:35 PM
those deads sound intense. good stuff.

joey54
10-23-2009, 07:42 AM
Thanks CP. They are getting there

10/23

Sumo Deads

135 lbs x 5
225 lbs x 3
275 lbs x 1
315 lbs x 1
315 lbs x 1
340 lbs x 1
340 lbs x 1
365 lbs x 1
365 lbs x 1
390 lbs x 1
390 lbs x 1

Maybe went a bit too heavy in the latter sets for what I was trying to accomplish, but they all moved pretty fast.

Stiff Leg Deads

315 lbs x 5 x 3 sets

Front Squats

135 lbs x 5
185 lbs x 5
225 lbs x 3

Short, relatively easy workout today.

Coke
10-23-2009, 08:42 AM
Good job overall bro, smooth effort with solid numbers.

joey54
10-25-2009, 02:55 PM
Thanks Coke. Felt it was quite productive.

10/25

Bench

Bar x 10
135 lbs x 10
185 lbs x 5
225 lbs x 3
3 Board
275 lbs x 3
315 lbs x 1
335 lbs x 1
350 lbs x miss
350 lbs x miss
275 lbs x 6

DB Bench Press
100 lb db's x 8, 6, 6

Bent Over Rows(GP)
135 lbs x 5
185 lbs x 5
225 lbs x 5
225 lbs x 5

Was also handing off to 2 guys in gear benching. The one worked up to 395 lbs with purple bands and red mini's. That was working the back as well.

OGROK
10-25-2009, 04:04 PM
Nice benching man. These board presses are hard to learn

joey54
10-27-2009, 06:57 PM
I really have to improve my bench form quite a bit yet Ogrok. I wanted to get used to handling the heavy weight. I am sure in time the 350 lbs will be nothing. I first want to get to that raw and go from there. I went through long cycles of not flat benching in the past 10 years, but I still should be more than 15 lbs stronger than what I could do when I was a junior in high school, especially at my size. Thanks for the encouragement. On to today

10/27

Squats-Raw
I believe the chains add 80 lbs at the top.

Bar x 10
+ chains x 8
135 lbs + chains x 3
185 lbs + chains x 3
225 lbs + chains x 3
275 lbs + chains x 1
315 lbs + chains x 1
Add belt. These are the ones that matter
365 lbs + chains x 1
405 lbs + chains x 1
455 + chians x 1 also knee wraps on this set
Raw
315 lbs + chains x 5

Good Mornings
Raw
225 lbs x 4 x 2 sets. Don't know why 4, but 5 felt like pushing it too much
135 lbs x 10

Reverse Hypers

100 lbs x 10
150 lbs x 10

Extreme Strech for quads and hams

Also include all the spotting and loading plates for the guys in gear squatting over 700 lbs.

Just for kicks here is what I ate today. Still eating pretty high protein, maybe a little more carbs.

Breakfast- 2 1/2 servings of Nitrean. 2 bowls Special K cereal
Meal 2- Large Grilled Chicken Breast. Steamed Brocolli
Lunch- 9 oz Burger, 1/2 bag Spinach, 4 bags of Green Tea
Meal 3- 12 oz canned chicken breast, serving of dark chocolate
Pre Workout- Results
During Workout- Gatorade
Post Workout- Opticen+ serving of Nitrean, bowl of Rice Krispies, Apple Nutrigrain Bar
Before bed- Probably some chocolate soy :eek: milk and natural PB

This was actually a lower carb day.

Coke
10-28-2009, 10:09 AM
Killer squats and all man.

joey54
10-28-2009, 06:18 PM
It was a good session Coke.

10/28

Close Grip Bench

95 lbs x 10
135 lbs x 5
135 lbs + 40 lbs chains x 3 to a 3 board
155 lbs + 80 lbs chains x 3 to a 3 board
185 lbs + 80 lbs chains x 3 to a 3 board
205 lbs + 80 lbs chains x 3 to a 3 board
145 lbs + 80 lbs chains x 3 full ROM pretty fast
145 lbs + 80 lbs chainz x 3 fulll ROM a little slower but better form

Chain Pushups
2 x 10 reps

DB Shoulder Press
45 lbs x 12 x 2 sets

Chins
3 x 5

Extreme Stretches for chest, shoulders, tris, bis, back

Unholy
10-28-2009, 07:24 PM
Really strong lifting in here Joey! Any PLing meet plans in the near future?

joey54
10-30-2009, 06:50 PM
Maybe someday Paul, but I would have to get a lot stronger. What are we looking at right now, a raw 1380 total potentially? That is assuming I could hit all those same numbers in one day and hit my squat sans the wraps and briefs I had on(not really worried about the briefs, they really give nothing at this point). So probably closer to 1300-1350. I think that is rather embarassing for a 242 lber. Maybe if I can get close to 1500 in a year we will think about it. I do appreciate the encouragement though, so thanks for checking in.

10/30

Deadlifts off 6 inch box

135 lbs x 5
225 lbs x 3
315 lbs x 3
405 lbs x 3
495 lbs x 2 with a belt. Wanted 3, but 2 was a bit of a grinder and didn't want to mess around off the box

Barbell Hack Squats
Haven't done these in forever

225 lbs x 5
315 lbs x 5*
405 lbs x 4*
225 lbs x 20*
* I did use straps on these

Speed Deads
315 lbs x 1 x 8 sets. 4 sumo, 4 conventional

Close Grip Pulldown

150 lbs x 10, 8
125 lbs x 5, 3 second stretch, 3 second contraction. Why? Don't know, just felt like it. :)

Wow. Just checked my log and this was probably 2 years ago, but last time I did barbell hack squats was with DC and I did 375 lbs x 6 and 230 lbs x 22. Not a bad effort today, because the 20 reps was a breeze, not even a true widowmaker like I used to do.

Coke
11-01-2009, 10:46 AM
Way to get back to those hack squats, that's a killer movement.

joey54
11-01-2009, 02:11 PM
I am going to try to hit them more frequently on the deadlift days coke. They really are a forgotten movement.

11/1

Bench

Bar x 10
95 lbsx x 10
135 lbs x 5
185 lbs x 3
225 lbs x 1
275 lbs x 1
295 lbs x 1
315 lbs x 1

Rest pause set.
225 lbs x 19 reps rest paused (12, 5, 2)

Form is coming along

Bent Over Rows

135 lbs x 5
185 lbs x 5
225 lbs x 5 x 3 sets

Barbell Curls

145 lbs x 5 x 2 sets

Hanging Knee Raises

3 sets x 12 reps

Extreme streched chest, shoulders, tris, bis, back

Did a set of 20 shoulder dislocates with a band

Coke
11-02-2009, 03:48 PM
Big day across the board dude.

joey54
11-03-2009, 07:34 PM
I was happy with that one. Gives me something to work towards

11/3

Started with speed in mind, then got a little ahead of myself. Planned to do a somewhat heavy single in the end anyway.

Low box squats(same height as when I did these last time)

145 lbs x 5
195 lbsx 2
235 lbs x 2
255 lbs x 2
255 lbs x 2
305 lbs x 2
345 lbs x 2
345 lbs x 2- kind of dive bombed the box on the second rep. Still pretty decent speed. I just thought of going down too fast
415 lbs x 1
All sets done raw

Chain Suspended Good Mornings

Bar x 5
145 lbs x 5
235 lbs x 5
235 lbs x 5

Reverse Hypers

100 lbs x 12
150 lbs x 12
170 lbs x 12
Getting used to these now

One Leg Calf Raise
+ 25 lbs x 12 reps for each leg x 3 sets each leg

Coke
11-04-2009, 08:44 AM
Like that effort bro.

joey54
11-04-2009, 06:51 PM
Thanks Coke.

11/4

Floor Press- pinky on the ring

135 lbs x 10
165 lbs x 8
185 lbs x 6
205 lbs x 5
225 lbs x 3
225 lbs x 3
225 lbs x 3
225 lbs x 9

Dead Skulls
25 lbs per side x 12
40 lbs per side x 12
50 lbs per side x 12

Barbell Curls with the Fat Bar- Why? Why not.

10 lbs per side x 10
20 lbs per side x 10
45 lbs per side x 6
45 lbs per side x 5

Abs

cphafner
11-05-2009, 07:45 PM
damn strong box squatting Joey

joey54
11-06-2009, 05:54 PM
It wasn't bad for an intended speed/form work day CP. Thanks for following along even though I left the DC stuff behind for now.

11/6

Shorter session tonight

Floor Deads- All sets raw

225 lbs x 5
315 lbs x 2
315 lbs + 40 lbs of chain x 1
335 lbs + 80 lbs of chain x 1
365 lbs + 80 lbs of chain x 1
405 lbs + 80 lbs of chain x 1
455 lbs + 80 lbs of chain x 1

Rack Deads
Done right at the knee

225 lbs x 5
315 lbs x 5
405 lbs x 5
Added belt for these
495 lbs x 3
585 lbs x 1
675 lbs x 1

Thats it for today.

Coke
11-06-2009, 07:34 PM
That's a ton of pulling man, props.

joey54
11-08-2009, 02:54 PM
Coke that beat the most I ever did on a rack pull by 100 lbs.

11/8

Bench

All to a 2 board today

135 lbs x 10
185 lbs x 10
205 lbs x 3
225 lbs x 3
255 lbs x 1
275 lbs x 1
295 lbs x 1
315 lbs x 1
335 lbs x 1
275 lbs x 8

Incline DB Press

100 lb db's x 5
110 lb db's x 5 x 2 sets

Floor Press with 65 lb kettlebells

10 x 3 sets

Bent Over Rows(GP)

155 lbs x 5
205 lbs x 5
235 lbs x 5 x 3 sets

joey54
11-10-2009, 07:39 PM
11/10/09

Squat- worked exclusivley out of the monolift today and went the heaviest I have in it. Much more comfortable.

Raw sets

145 lbs x 10
245lbs x 5
305 lbs x 3
345 lbs x 1
395 lbs x 1
Added Belt
435 lbs x 1
Belt and Knee Wraps
500 lbs x 2
Belt
405 lbs x 5
Raw
315 lbs x 17. Cut the set short. Probably could have toughed it out and got 20 or more. I wimped out I guess. My goal was 15.

Reverse Hypers
+90 lbs x 12
+180 lbs x 12
+ 90 lbs and purple band x 10
+140 lbs and purple band x 7

Band calf raises
1 leg x12 x 2 sets

Both legs x 6 with a 5 sec negative and 15 second bottom hold+10 straight reps

Hopefully will get some videos up in the next week or so of our training.

Coke
11-10-2009, 09:09 PM
Solid consecutive workouts guy.

joey54
11-11-2009, 07:13 PM
I put another good one in today Coke. Had off work today, so having extra energy this turned into a big weight day.

11/11/09- Happy Veteran's Day. Thank you to all of the armed services.

Incline Bench

Bar x 10
95 lbs x 10
135 lbs x 10
185 lbs x 5
205 lbs x 3
225 lbs x 1
255 lbs x 1
275 lbs x 1
295 lbs x 1
225 lbs x 10

Rack Lockouts. Did these from the floor

Close Grip
225 lbs x 13
275 lbs x 5
315 lbs x 2
Regular Bench Grip
365 lbs x 3
405 lbs x 1

Dead Skulls

+50 lbs x 15
+55 lbs x 15

Hammer Curls

50 lb dbs x 10
60 lb dbs x 10
75 lb dbs x 6

Coke
11-11-2009, 08:42 PM
Wow man, super session throughout.

joey54
11-13-2009, 06:46 PM
I might be pushing it a bit much though Coke. Tonight was terrible. Planned deadlift night. Did exactly 1 sumo pull with 225 lbs and felt tremendous pain in both hamstrings at the top of the movement. That was it for the night. My right ham is currently caked in Icy Hot. Nothing major, just think I was not recovered enough from tuesday to do anything more than recovery today. Plan is to get things right and give it a go Sunday again. Would definitely be doing a speed bench day sunday, so that can get pushed back as well.

Coke
11-13-2009, 09:29 PM
I'm hearing you bro, probably just a matter of too much too soon...best thing to do is get the needed rest in the meantime.

joey54
11-15-2009, 01:54 PM
Ham is feeling better. Debated deadlifting today, but we will save the legs for Tuesday.

11/15/09

Floor Press

Bar x 10
95 lbs x 10
135 lbs x 10
185 lbs x 5
205 lbs x 3
225 lbs x 1
255 lbs x 1
275 lbs x 1
295 lbs x 1
315 lbs x 1
275 lbs x 3
225 lbs x 13

DB Bench Press

115 lb dbs x 8,6,6

DB Chest Supported Rows

75 lb dbs x 10, 8
65 lb dbs x 12

Extreme Strech Chest, Shoulders, Triceps, Back

Coke
11-15-2009, 02:47 PM
Nice pressing sets and db rows Joey.

joey54
11-17-2009, 06:36 PM
It was a good way to bounce back Coke.

11/17/09

Speed/DE focused day

Box Squats- add 1 inch to the previous box because I put a padded mat on as well. I am still way below parallel on these.

Bar x 5
145 lbs x 5
195 lbs x 2
235 lbs x 2
285 lbs x 2 x 4 sets
325 lbs x 2 x 4 sets with belt
415 lbs x 1 with belt

Added a belt on the latter sets to help keep my tightness when I am on the box. Very controlled descents today. No dive bombing. The 415 one I even paused on the box for a second I think.

Deads-all conventional today

225 lbs x 1
275 lbs x 1 x 3 sets
315 lbs x 1 x 3 sets
365 lbs x 1 x 2 sets
405 lbs x 1 x 2 sets

Stiff leg deads

225 lbs x 10 x 2 sets

Extreme stretched hams and quads

Coke
11-18-2009, 02:03 AM
Workout is ace man, numbers are really about to go through the roof.

joey54
11-18-2009, 06:59 PM
I certainly hope so Coke. Speed/DE bench today. At the end I went a little bit too heavy with a jump, but it didn't really hurt the session. Know what to do next time.

11/18/09

Bench Press
Chain weight was 80 lbs

Bar x 10
95 lbs x 10
95 lbs + chains x 3 x 3 sets
115 lbs + chains x 3 x 3 sets
135 lbs + chains x 3 x 2 sets
185 lbs + chains x 1
225 lbs + chains x 1
275 lbs + chains x 1- got stuck midway up and needed spotter assistance, so no lift. made too big of a jump. Should have did like 250 + chains. The 225+ chains flew so fast I got ahead of myself

DB Shoulder Press

40 lb dbs x 12 x 3 sets

Tricep Pushdown
+45 lbs x 15
+70 lbs x 15
+70 lbs x 15

Fat Bar Curls
+50 lbs x 10 x 3 sets

Extreme Stretch chest, shoulders, triceps, biceps

Coke
11-19-2009, 02:12 PM
Liked that effort dude.

joey54
11-20-2009, 06:55 PM
11/20/09

Short session, but productive

Deadlift against double purple bands. Have no idea what they add, I just did them.

Bands + Bar x 5
+ 115 lbs x 5
+ 165 lbs x 3
+ 225 lbs x 1
+ 275 lbs x 1
+ 315 lbs x 1
+ 365 lbs x 1
+405 lbs x 1
+455 lbs x 1 belt this set
+405 lbs x 3

3 sets of glute ham raises
Bw x 5, BW x 3, Bw x 5 assisted reps and negatives

Standing Overhead Press

Bar x 5
95 lbs x 5
135 lbs x 5
165 lbs x 1
195 lbs x 1
215 lbs x 1
225 lbs x just missed it
135 lbs x 11

Unholy
11-20-2009, 08:20 PM
Yea buddy!

Its very motivational seeing peeps moving this kind of weight. Esp for a weakling such as myself!

Coke
11-21-2009, 07:59 AM
Good job with the deads and overhead presses.

cphafner
11-21-2009, 02:07 PM
strong sessions Joey!

joey54
11-21-2009, 02:18 PM
Thanks for the encouragement Coke, Paul, and Connor. Paul, your strength levels are fantastic for all the dieting you have been doing. That is why I really like your plan for the next competition. You have given yourself a great amount of time to grow. At some point in the future it would be great to make a trip to NY to train with you and CP on a weekend or something. We may have to do that come summer time.

Unholy
11-21-2009, 02:51 PM
I am so down. Don't have to wait till summer lol!

joey54
11-24-2009, 08:37 PM
Paul we will plan something at some point for sure. Will definitely have to be after the holidays. I am thinking the summer because I have more free time, but we might be able to do something come spring.

11/24

Small group tonight. Just 3 of us. I did box squats with blue bands and weight. Not a super heavy session.

Box Squats

Bar x5
blue bands x 3 x 2 sets
+145 lbs x 2
+195 lbs x 2
+235 lbs x 2 put briefs on this set just to make sure I stayed tight on the box. belt also
+285 lbs x 2 belt + knee wraps
+325 lbs x 2 belt + knee wraps
+375 lbs x 1 belt + knee wraps
+415 lbs x 1 belt +knee wraps

Good Mornings
Bar x 5
145 lbs x 5
235 lbs x 5 x 2 sets
165 lbs x 12

Reverse Hypers
Purple Band +90 lbs x 12
+140 lbs x 12
+190 lbs x 8 x 2 sets

One leg toe press

3 plates x 12
5 plates x 12
6 plates x 12 x 2 sets

Decline Crunches
15, 10, 10

cphafner
11-24-2009, 09:16 PM
Session would be ace. Let me put on like 20lbs first

Coke
11-25-2009, 12:34 AM
Fine training throughout man.

Chris Rodgers
11-25-2009, 09:14 AM
Nice work lately man! I had no idea you were really getting into powerlifting. Who are you training with in PA? Do you live near any of the big name powerlifters from there(Rychlak, Bobby Fields, etc.)? Do you think you are going to compete in 2010?

joey54
11-25-2009, 07:46 PM
Connor-You let me know when you are ready. I am thinking the three of us can do a DC leg session or something like that. I will just have to adjust my training that week.

Coke- Thanks as always for the support.

Chris- Thanks for checking in. I checked out Max Fitness in Harrisburg at the end of September and have been training there ever since. Bentz Tozer owns the gym and just competed at IPA nationals. Darren Hess, Will (I am going to butcher the last name without looking it up) Schwazenbauer, Shay Larrisey, Mike Selvenis, and Stan Roesch train there regularly. Chad (can't remember his last name off the top of my head) joined soon after I did, and we have a new guy, Ray who started coming in about 3 weeks ago. The guy is 61 years old and the first time he comes in he reps 500 lbs in the deadlift 10 times. Good training environment. Will, Darren, and Shay sometimes make the trip to Allentown on Sundays to train bench with Gene Rychlak. Allentown is about 90 minute drive from where I am at. Harrisburg is 25 minutes away. At Max Fitness Bentz has a mono-lift, three additional squat racks, and a reverse hyper. We bench in one of the power racks right now, but we are looking into getting a competition style bench soon. I am pretty certain I will do a meet in 2010. They seem like a great time. Only negative I noticed from the weekend is a lot of waiting around.

11/25/09

Bench with doubled purple bands

Bands were already on, so used them for warm ups

Bands x 8
+95 lbs x 5
+135 lbs x 3-not fast enough for my liking
+115 lbs x 3x 4 sets
+125 lbs x 3 x 4 sets

Floor Press

185 lbs x 12,12,8

Rope Pushdowns

35 lbs x 15 x 3 sets

Lat Pulldown

125 lbs x 12 x 2 sets
105 lbs x 12

DB Hammer Curls

55's x 12
65's x 10
75's x 8

Coke
11-25-2009, 10:54 PM
Nice workout bro.

Chris Rodgers
11-27-2009, 12:03 AM
I have met that guy Shay before. Saw him at two meets...he was a freak!! He was competing @165-181 then, few years back. I remember him squatting like over 700 and benching over 400 I believe. That's awesome that you have a good crew like that. Can't wait to hear how you do when you compete!

joey54
11-27-2009, 07:31 AM
He is on his way to 800 lbs Chris. Still competing in the 181 lb division. Best squat I believe is 760 lbs right now. He was going to compete at nationals last week, but now is competing at the meet in Boyertown, PA on 12/5.

Here is Shay's 760 lbs.

eEhW7oo3iF8

joey54
11-27-2009, 12:56 PM
11/27

Solo deadlift session because I am going to a football game tonight. My former high school plays a highly ranked undefeated team close by. The team is good, but with the one common opponent, my high school beat the team by 3 touchdowns and this team they play tonight won by 4 points. Can't really go by that though, so we shall see.

Deads- All straight weight today, no belt on any deadlift sets

Sumo
135 lbs x 5x 2 sets to make sure the hamstring was warmed up
185 lbs x 5
225 lbs x 3
275 lbs x 1
315 lbs x 1 x 4 sets. All moved very fast.
Conventional
315 lbs x 1
365 lbs x 1
405 lbs x 1
455 lbs x 1 still moved this pretty fast.

Sumo Stiff Leg Deadlift
225 lbs x 5
275 lbs x 5 x 2 sets

Front Squats
Bar x 5
135 lbs x 5
185 lbs x 5
225 lbs x 5 added belt
275 lbs x 3 belt

Hanging Knee Raises
15, 12, 12

Coke
11-27-2009, 05:35 PM
Good training throughout Joey.

joey54
11-27-2009, 08:26 PM
Thanks Coke. Should have trained with the group. My team lost the game 42-7. Well at least my 96 team still stands alone as having the most wins in school history. Only good that came out of the night. It was freaking cold out there.

joey54
11-29-2009, 05:43 PM
11/29

3 Board Press

Bar x 10
135 lbs x 5
185 lbs x 5
225 lbs x 5
275 lbs x 3
305 lbs x 1
325 lbs x 1
345 lbs x 1
315 lbs x 4

Close Grip Bench
225 lbs x 5
245 lbs x 5 x 2 sets

DB Bench
115 lb dbs x 6, 5, 5

Chest Supported DB Rows

85 lb dbs x 5 x 3 sets

OGROK
11-29-2009, 07:33 PM
11/29

3 Board Press

Bar x 10
135 lbs x 5
185 lbs x 5
225 lbs x 5
275 lbs x 3
305 lbs x 1
325 lbs x 1
345 lbs x 1
315 lbs x 4

Close Grip Bench
225 lbs x 5
245 lbs x 5 x 2 sets

DB Bench
115 lb dbs x 6, 5, 5

Chest Supported DB Rows

85 lb dbs x 5 x 3 sets

Nice lifting brotha

joey54
12-01-2009, 07:45 PM
Thanks Og.

12/1

Didn't want to kill myself today.

Safety Bar Squats- First time ever using these. Had it in my head I wanted to work up to 4 plates per side. Our bar for this weighs 40 lbs.

Bar x 10
130 lbs x 5
180 lbs x 5
220 lbs x 5
270 lbs x 5
310 lbs x 5
360 lbs x 3
360 lbs x 4
400 lbs x 1
220 lbs x 10

Good Mornings- close stance

Bar x 10
135 lbs x 5
185 lbs x 5
225 lbs x 5
275 lbs x 3


Reverse Hyper

Blue and Red bands x 12
Blue, Black, and Red bands x 12
Blue and Red band + 20 lbs x 12 x 2 sets

Decline Crunches

3 sets of 15

joey54
12-01-2009, 07:52 PM
Ok. Here are some videos from the past month or so of training.

275 lb 2 board press for reps. Obviously I need to keep my elbows in on some of the reps.

DFrkXhPj1pU

And here are some ugly looking reps with 315 lbs on squats. The first few didn't look too bad. This rep fest was after hitting 500 lbs for 2 and 405 lbs for 5.

1oUuQycp51M

If anything this shows why I am a depth nazi.

joey54
12-01-2009, 07:59 PM
And here are some videos of my training partners. Here is Bentz hitting 505 lbs on the bench to 1 board prior to IPA nationals. He missed a 542.5 lb record attempt at the meet.

xE9TitBlDPw

Bentz hitting a 725 lb squat prior to nationals. He did not squat at that meet.

K2-yPntLG7M

Darren hitting over 600 lbs. It might even be 700 lbs prior to nationals. He also didn't squat at the meet.

FIj8nbPWTO4

Chad working the bench. He is 165 lbs and learning a bench shirt. Going to be strong if he keeps at it.

BRTkeIOwULo

Coke
12-02-2009, 08:45 AM
Solid benching, squats, GMs and all...great depth in the squat vid, killer dudes in the other vids too.

joey54
12-02-2009, 06:38 PM
It is a great group for sure Coke. Fantastic training atmosphere. I will try to get more vids on as we get them.

12/2

Bench Press

Bar x 10
115 lbs x 5
135 lbs x 3 x 2 sets
155 lbs x 3 x 2 sets
170 lbs x 3 x 2 sets
185 lbs x 3 x 2 sets

PVC with weight attached bench

+50 lbs x 20
+70 lbs x 20
+70 lbs x 30

Fat Bar Shoulder Press

+90 lbs x 5 x 3 sets

Dead Skulls

+50 lbs x 12
+80 lbs x 10
+100 lbs x 8

EZ bar curls

+50 lbs x 15
+80 lbs x 8
+100 lbs x 6

Coke
12-02-2009, 09:08 PM
Looking great bro.

joey54
12-04-2009, 06:38 PM
Just going to keep pushing forward Coke. Thats all we can do.

12/4

Sumo Deads

135 lbs x 5
225 lbs x 5
275 lbs x 3
315 lbs x 1
365 lbs x 1
405 lbs x 1
455 lbs x 1
495 lbs x 1- belt
545 lbs x 1 - belt. Easy lift so decided to go for 6 plates
585 lbs x just freaking missed it. Got a little off balance and couldn't finish it.
405 lbs x 14- raw

The last set took a lot out of me.

Front Squats

135 lbs x 5
185 lbs x 3
225 lbs x 2
135 lbs x 2

Sumo Good Mornings

135 lbs x 5 x 3 sets

Hanging Knee Raises

3 x 15

Coke
12-04-2009, 10:04 PM
Bet you'd be good to go with the 6pps deads next time out man...liked that effort.

joey54
12-05-2009, 09:28 AM
Coke, I feel with conventional I may be good for 600 lbs right now. We will give that a go in a few weeks after pulling off the box and some more band work.

cphafner
12-05-2009, 09:57 AM
strong vids! 6plate deads are an awesome feat.

ZenMonkey
12-05-2009, 10:10 AM
Been a while since Ive been in here.... youve made some fantastic progress man!

joey54
12-06-2009, 02:14 PM
Thanks guys. I will get there one day.

12/6

Bench Press

Bar x 10
95 lbs x 8
135 lbs x 6
185 lbs x 3
225 lbs x 3
255 lbs x 1
285 lbs x 1
310 lbs x 1
325 lbs x 1- missed. Touched too high on the chest. Almost got the this freaking thing.
275 lbs x 5
225 lbs x 12

Pendelay Rows

135 lbs x 5
185 lbs x 5
235 lbs x 5 x 3 sets

Dumbbell Floor Press

95 lb dbs x 8, 6, 6

Coke
12-06-2009, 03:23 PM
Damn good workout, benching is ace man.

joey54
12-08-2009, 07:27 PM
It is really starting to feel comfortable Coke. For most reps I was in a good grove. I think 350 lbs before summer time is a realistic goal and maybe 400 lbs won't seem as insurmountable at that point.

12/8

Box Squats-pretty low box. 15" I think.

Started in the monolift, but moved to the rack, as the others were going heavier with suits and briefs on. Most of my sets were raw.

Bar x 10
145lbs x 8
195 lbs x 6
235 lbs x 2
295 lbs x 2 x 4 sets
335 lbs x 2 x 4 sets- belt added
385 lbs x 1- belt
425 lbs x 1- belt

Assisted glute ham raises
3 x 8

Reverse Hypers
Purple Band x 12
Band + 90 lbs x 12 x 2 sets
Band + 140 lbs x 12

Decline Crunches
2 x 20

One Leg Calf Raise with a purple band

3 x 12

Coke
12-08-2009, 08:08 PM
Moving up with the box squats, props.

joey54
12-09-2009, 06:58 PM
Hopefully I can get them strong one day. I am starting to embrace the sitting back throughout the movement.

12/9

Barbell Bench with chains

Bar x 10
+ 40 lbs of chains x 5
+80 lbs chains x 5

85 lbs weight + 80 lbs chain x 3 x 4 sets
115 lbs weight + 80 lbs chain x 3 x 5 sets
145 lbs + chain weight x 1 paused rep
165 lbs + chain weight x 1 paused rep x 2 sets

Incline DB Bench
70 lb db's x 15, 13, 12

Tricep Pushdown with fat bar handle
+25 lbs x 15
+60 lbs x 15 x 3 sets

Seated DB Hammer Curls
40 lb db's x 15 x 3 sets

Coke
12-10-2009, 09:31 AM
Fine training session...liking the split, rotating things around very well.

Chris Rodgers
12-10-2009, 11:40 AM
I saw that Shay hit some big numbers @165 at the last meet and that supposedly he is going to be training with Jim Parrish again?

joey54
12-10-2009, 03:48 PM
I saw that Shay hit some big numbers @165 at the last meet and that supposedly he is going to be training with Jim Parrish again?

1800 lb or so total I believe. 735 lb squat, 465 lb bench, and over 600 lbs on the deadlift. I am not sure what his future training plans are. I saw him Friday before the meet and I am sure he is taking some time off because he hasn't been in this week at all. Whatever he does, I am sure bigger numbers are in his future.

joey54
12-11-2009, 06:49 PM
Thanks Coke. I think I have a nice thing going on right now.

12/11/09

Deads of a 3" box. Well 2 7/8" technically.

First did 135 lbs x 8 off the floor. Added the box
135 lbs x 5
225 lbs x 5
275 lbs x 5
315 lbs x 3
365 lbs x 3
405 lbs x 3
455 lbs x 3
495 lbs x 1- with belt
545 lbs x 1- with belt

Sumo stiff legs

135 lbs x 12 x 3 sets

Safety Bar Squats

135 lbs x 5
225 lbs x 5
315 lbs x 5

Assisted GHR

3x5

Hanging Knee Raises
15, 10, 10

Coke
12-12-2009, 10:41 AM
Super deads and all dude.

joey54
12-13-2009, 01:46 PM
I liked the effort Coke.

12/13

Reverse Band Bench Press-purple bands

Bar x 12
135 lbs x12
185 lbs x 5
Added bands
225 lbs x 5
275 lbs x 3
305 lbs x 3
225 lbs x 3
345 lbs x 3
365 lbs x 1
315 lbs x 7

DB Bench
115 lb dbs x 8,6,5

1 arm rope pressdown

10 lbs x 15
20 lbs x 12
30 lbs x 8

Pulldowns on red bands

3 x 15

Neutral grip chins
BW x 5
+20 lbs chain around neck x 5 x 2 sets
BW x 5

joey54
12-15-2009, 07:44 PM
12/15

Box Squats again. All monolift. 55 lb bar

Raw
Bar x 10
145 lbs x 8
195 lbs x 5
235 lbs x 2
285 lbs x 2 x 4 sets
Belt
325 lbs x 2 x 4 sets
375 lbs x 1
415 lbs x 1
Belt and Knee Wraps
465 lbs x 1

Glute Ham Raises
4 sets x 5

Reverse Hypers
70 lbs + purple band x 12 x 3 sets

Incline crunches
+35 lbs x 15 x 2 sets

cphafner
12-15-2009, 08:54 PM
heavy deads and box squats. Nice stuff.

Coke
12-16-2009, 06:41 AM
Good job for both days Joey, not messing around in here.

joey54
12-16-2009, 08:19 PM
Thanks to both you guys. The form is starting to improve.

12/16

Incline Bench

Bar x 12
95 lbs x 8
115 lbs x 6
135 lbs x 3 x 4 sets
155 lbs x 3 x 4 sets
185 lbs x 3 paused reps
225 lbs x 2 paused reps
255 lbs x 1 paused rep
255 lbs x 1 paused rep

Kettle Bell Floor Press
3 sets x 15 reps

DB Hammer Curls
45 lb db's x 15 x 2 sets

Coke
12-16-2009, 10:45 PM
Nice inclines guy.

joey54
12-18-2009, 06:34 PM
I felt it was a good effort Coke. As for tonight, less than inspired. Trained at the commercial gym and really wasn't feeling it.

12/18/09

Deads-Conventional

Raw- Double Overhand Grip
135 lbs x 5
185 lbs x 5
225 lbs x 5
275 lbs x 3
315 lbs x 3
365 lbs x 1

Raw- Mixed Grip
405 lbs x 1
455 lbs x 1
495 lbs x 1

Belt-Mixed Grip
545 lbs x 1
585 lbs x miss. Got it going, but just wasn't there. Grip issues, tired issues, whatever.

Sumo GM's
135 lbs x 5 x 3 sets

Front Squats
135 lbs x 5 x 3 sets

cphafner
12-19-2009, 06:51 AM
you'll get those 6 plates soon enough. Good stuff.

Coke
12-19-2009, 10:43 PM
Those deads are not looking bad at all, make no mistake.

joey54
12-20-2009, 11:41 AM
Cp, Coke I was still happy to get some work in, that is for sure. Went to the local gym again today due to weather and some other matters. Found a reliable spot/lift off for my last two heavy sets, which is always a good thing.

12/20/09

Paused Bench- paused at the bottom for a count and then pressed on all reps

Bar x 10
95 lbs x 10
135 lbs x 8
185 lbs x 6
205 lbs x 3
225 lbs x 2
245 lbs x 2
265 lbs x 1
285 lbs x 1
305 lbs x 1
315 lbs x 1
225 lbs x 5 x 3 sets

DB Bench Press
110 lb db's x 4 x 2 sets
80 lb db's x 8

Rope Pushdowns
20 lb stack x 15
30 lb stack x 10
35 lb stack x 10

Dead Skulls with a fixed bar

50 lb bar x 10
70 lb bar x 10
70 lb bar x 10

Pull Downs- neutral grip

70 lb stack x 10
120 lb stack x 10
180 lb stack x 8
220 lb stack x 6

cphafner
12-20-2009, 07:41 PM
strong pressing. A reliable spot in a commercial gym is tough a lot of the time.

Coke
12-21-2009, 10:25 AM
Big numbers, nice work as usual bro.

joey54
12-22-2009, 06:48 PM
Thanks guys, I was happy to put some work in. Connor I agree 100%.

12/22/09

Not a lot of variety today. Got to the gym late due to work. Just squatted. Started in the rack and moved to the mono for my working sets.

Bar x 10
135 lbs x 10
185 lbs x 5
Added box. Same height I have been using. Every set following was to the box and out of the mono.
235 lbs x 2 x 2
260 lbs x 2 x 2
280 lbs x 2 x 2
300 lbs x 2 x 2
325 lbs x 2 x 2 with belt
380 lbs x 1 with belt
425 lbs x 1 with belt
475 lbs x 1 with belt and knee wraps. Better than last week's 465 lbs.

We are deadlifting Christmas Eve, so I will get some more variety and volume in Thursday.

Coke
12-22-2009, 11:00 PM
Way to focus on the squats, looks great man.

joey54
12-23-2009, 06:12 PM
Yeah I might be able to get some serious weight moving in the next year or so.

12/23/09

Bench

Doubled Reds x 10
Double Monster Mini's x 3
" + 115 lbs x 3 x 4 sets
" + 135 lbs x 3 x 4 sets

Paused Singles
Double Monster Mini's + 165 lbs bar weight x 1
" + 205 lbs x 1
" + 235 lbs x 1

Pushups on the mono lift chains
3 x 12

One armed tricep extensions with red band
3 x 15

joey54
12-24-2009, 01:52 PM
12/24/09

Twas the night before Christmas and I went to the gym.

Rack Deads from Pin Position 2. Slightly higher than mid shin.

Conventional Stance with double overhand grip

Bar x 10
95 lbs x 5
135 lbs x 5
Doubled and choked purple bands around the bottom of the rack.

Bands x 3
Bands + 135 lbs x 3
Bands + 185 lbs x 1
Bands + 245 lbs x 1 x 5 sets
Sumo
Bands + 245 lbs x 1 x 5 sets

Back to Conventional with mixed grip
Bands + 295 lbs x 1
Bands + 335 lbs x 1
Bands + 385 lbs x 1- belt
Bands + 425 lbs x 1- belt, was going to stop one set earlier, but that one felt so light figured to give this a ride.

Glute Ham Raises

5x5

Unilateral Leg Press
15 reps each leg
3 plates per side
4 plates per side
4 PPS + 35 lbs ps + 25 lbs ps

Unilateral toe press
Same weight as last leg press set
2 x 15 each leg
1 x 15 each leg

Chins

3 x 5

Decline Crunches

3 x 15

Coke
12-24-2009, 02:06 PM
Fine back-to-back sessions...merry xmas!!

joey54
12-24-2009, 07:39 PM
Thanks Coke. Merry Christmas to you as well big fella!

joey54
12-27-2009, 02:46 PM
12/27/09

2 Brd Bench

Bar x 10
95 lbs x 10
135 lbs x 5
185 lbs x 5
205 lbs x 3
225 lbs x 3
255 lbs x 1
285 lbs x 1
305 lbs x 1
320 lbs x 1
340 lbs x 1
315 lbs x 1- wanted to hit a double here. Wasn't happening

I really need to work on keeping my shoulders fixed when the bar is unracked on heavier weights. I am throwing myself out of position and it is hurting my lifts. The 340 lbs was a grinder. I hit too high on the chest and had to reset midway up in the lift. I need to make this a priority in all bench training. I might just take a handoff for every set for the time being.

Rack lockouts from the floor

185 lbs x 5
235 lbs x 5
265 lbs x 6
265 lbs x 6

Band Pushdowns- Green Band

3 x 12, 10, 10

Went up on the band a little higher on the last two sets, so more tension.

Shoulder Dislocates

3 x 20

We are squatting tomorrow, so that was it for today.

joey54
12-28-2009, 08:17 PM
I was really feeling worn out yesterday and checked this log. I have trained for 19 weeks straight and gone after it pretty good for most of that time. After this week I am going to take a week off to reset.

12/28/09

Box Squats- Same height as always

Bar x 10
145 lbs x 10
195 lbs x 5
235 lbs x 3
285 lbs x 3
325 lbs x 2 x 2
345 lbs x 2 x 3- belt
435 lbs x 1- belt
485 lbs x 1- belt

Reverse Hypers

90 lbs x 12
190 lbs x 12 x 3

Coke
12-28-2009, 08:17 PM
Nice job throughout, no doubt you will finesse your benching style.

joey54
12-30-2009, 06:51 PM
We'll keep working on it Coke. I am feeling worn out, so winding down. 1 more session to go.

12/30/09

Bench with Chains

Bar x 10
95 lbs x 5
95 lbs + 40 lbs chain x 5
95 lbs + 80 lbs chain x 3 x 6 sets

Dumbbell Shoulder Press
35 lb db's x 12 x 3 sets

Rope Pushdowns
45 lbs x 12 x 3 sets

Lat Pulldown
90 lbs x 12 x 3 sets

EZ Curls
60 lbs x 12 x 2 sets

Coke
12-31-2009, 02:36 AM
Solid upper body training guy.

joey54
12-31-2009, 01:41 PM
12/31/09

Ended the year with some deadlifts

135 lbs x 10
225 lbs x 5
275 lbs x 5
315 lbs x 3
365 lbs x 1 x 4 sets, alternated sumo and conventional stances
405 lbs x 1 x 4 sets, same thing
455 lbs x 1-conv
505 lbs x 1- conv

Then did these box squat to seat good mornings, back to squats with the SSB.
135 lbs x 6
185 lbs x 3
135 lbs x 5

That was about it. Welcoming some time off. My log will probably be archived by the time I get back into it. 1/10/10 will be my next lifting session. Might hit the gym once or twice to do some cardio. Might just not.

Coke
01-01-2010, 07:27 PM
Big deads dude...good deal on taking the break, you've worked hard and deserve some time off.

joey54
01-05-2010, 04:28 PM
Didn't even check this since I posted last, but want to bump just so it doesn't get to far back here. Coke thanks again for your support. I really appreciate it.

joey54
01-10-2010, 01:52 PM
1/10/09

Back on track. Re-arranged my days. Sunday will be DE lower, Tuesday DE upper, Wednesday ME lower, Friday ME upper.

Box Squats

Started with the bar and no box x 10
Bar x 5 to real squat depth
+ purple band choked at the rack bottom and the box x 5
Bands + 145 lbs x 2
Bands + 195 lbs x 2
Bands + 235 lbs x 2
Bands + 265 lbs x 2 x 6 sets

Deads- Straight Weight, all conventional
135 lbs x 5
225 lbs x 1
275 lbs x 1 x 6 sets

Reverse Hypers
+ purple band x 20 x 3 sets

Glute Ham Raises
BW x 10, 8, 8

Hanging Knee Raises
15, 15, 13

Neutral Grip Chins
6, 6, 5

EZ Curl
+25 lbs ps x 15 x 2 sets

Coke
01-10-2010, 02:05 PM
Moving on with it very well Joey.

joey54
01-11-2010, 06:26 PM
It was a good way to get back on track Coke. Going to update everyday now so my journal doesn't get buried

1/11/10

Recovery Day

DB bench
20 lb db's x 20 x 2 sets
Rope Pushdowns
15 lb stack x 20 x 2 sets
Lying Leg Curl
30 lb stack x 30 x 2 sets
TKE's
2 sets x 20

30 minute walk on the treadmill at 2.5 mph at 10% incline. Strided out the legs

Followed by a good 20-25 minutes of stretching

cphafner
01-11-2010, 08:31 PM
good stuff Joey. Miss a day around here and you fall way back in journal land!

joey54
01-12-2010, 07:09 PM
Down to page 3 in less than a day. It is great to see this section so active.

1/12/10

Bench

Bar x 10
+ doubled red mini's x 5
+ 95 lbs x 3
+ 125 lbs x 3
+ 145 lbs x 3 x 9 sets. 3 thumb from smooth, 3 ring finger on ring, and 3 index finger on ring. Was just going to do 2 with the last grip, but wanted to get a feel for it one more time. Probably won't change a thing for next week.

Standing DB Press
45 lb db's x 12 x 3 sets

Fat Bar JM Presses on the floor
95 lbs x 12 x 3 sets

100 total reps of pushdowns. Choked monster mini with fat pushdown handle. Took 9 turns to get there.

One arm DB Rows
65 lb db's x 12 x 3 sets.

HS Pulldown

PPS+ 25 ps x 10 x 3 sets

Coke
01-13-2010, 06:41 AM
It has been crazy indeed in the journal arena...those efforts are big bro.

joey54
01-13-2010, 09:39 PM
Today was a pretty good effort too Coke. I overestimated my strength a tad, but it is something which is attainable in the close future now.

Reverse Band Deadlift
Sumo Stance, Green Bands choked from position 23 in the power rack

135 lbs x 10
225 lbs x 5
315 lbs x 5
405 lbs x 3
495 lbs x 3
545 lbs x 1
Added Belt
585 lbs x 1
635 lbs x 1
665 lbs x miss. got it going, but my body just started shaking halfway up and I couldn't pull it. Probably looked similar to King Kong's 725, but I didn't fight to finish it.
545 lbs x 4

Front Squats
135 lbs x 5
225 lbs x 3
Added Belt
275 lbs x 3 x 2 sets
225 lbs x 8

Glute Ham Raises
Did these with the foot support closer in to the pad than Sunday. Working on 30 total reps right now. Took 6 sets. 6,6,5,6,4,3

Reverse Hypers
45 lbs ps x 10
45 lbs ps+25 lbs ps x 10
45 lbs ps+ 50 lbs ps x 10 x 2 sets

Did Crunches on the Glute Ham Bench
3 x 10

Coke
01-13-2010, 11:34 PM
Stepped to them deads in a big way, like the front squats too.

joey54
01-14-2010, 05:34 PM
1/14/10

Recovery

DB Bench
25 lb dbs x 20 x 2

Pushdowns
10 lb stack x 50

Leg Curls
30 lb stack x 50

TKE's
20x2

30 min walk at 2.7 mph at 10% incline
20 minutes+ of stretching

joey54
01-16-2010, 08:21 AM
1/15/10

Floor Press- Pinky on ring

Bar x 10
95 lbs x 8
135 lbs x 8
185 lbs x 5
205 lbs x 3
225 lbs x 3
245 lbs x 1
265 lbs x 1
280 lbs x 1
225 lbs x 6

DB Bench Press
90 lb db's x 5
100 lb db's x 5
110 lb db's x 5

Dead Skulls
50 lbs ps x 6 x 3 sets

Bent Over Rows(GP)
135 lbs x 6
225 lbs x 6 x 2 sets

Seated HS Shrugs
2 pps x 12
2 pps + 25 lbs ps x 12 x 2 sets

Rear Delt Work
A row type movement using the HS Bench

PPS x 12 x 3 sets

Coke
01-16-2010, 01:29 PM
Nice session overall dude.

joey54
01-17-2010, 02:39 PM
Thanks Coke

1/17/10

Box Squats with purple bands

Bar x 10
Bar x 5
both of these with no box
added choked puprle bands and box
x5
+135 lbs x 5
+185 lbs x 2
+225 lbs x 2
+275 lbs x 2
+315 lbs x 2 x 6 sets

Deads- off 3" box +40 lbs of chain
+135 lbs x 5
+225 lbs x 1
+275 lbs x 1 x 6 sets

Glute Ham Raises- 9 1/2 holes showing on the setting
40 total reps(10,9,7,5,5,4)

Reverse Hyper
+ 2 red mini's x 20 reps x 3 sets

Hanging Knee Raises
3 x 15

Chins
BW for 20 total reps(4x5)

EZ Curls

35 lbs ps x 15 x 2 sets

Coke
01-17-2010, 03:16 PM
Props on that workout man.

joey54
01-18-2010, 06:22 PM
The deads felt really fast Coke.

1/18

30 minutes eliptical. Hill program on setting 10.
20 minutes of stretching.

joey54
01-19-2010, 08:02 PM
1/19/10

Bench with Minis

Bar x 10
Added minis x 10
+95 lbs x 3
+115 lbs x 3
+145 x 3 x 8 sets(3 thumb from smooth, 3 ring on ring, and 2 index on ring)

Standing DB Press
45 lb db's x 12 x 3 sets

Floor JM Presses with fat bar

45 lbs ps x 8 x 3 sets

150 total reps of fat bar pressdowns with a mini band. Took 5 turns to reach

Prone Rows
50 lb dbs x 12 x 4 sets

HS Pulldowns

PPS + 35 lbs ps x 12
2 pps x 12
2 pps + 15 lbs ps x 9

joey54
01-21-2010, 04:50 PM
1/20

Squats with safety bar (and blue bands)

Bar x 10
135 lbs x 5
Bar+ bands x 5 x 2 sets
+135 lbs x 3
+185 lbs x 3
+225 lbs x 1
+255 lbs x 1
+285 lbs x 1
+300 lbs x 1
+225 lbs x 4

Glute Ham Raise (7 1/2 holes showing)
30 total reps(8,7,5,5,5)

Chain Suspended Good Mornings

135 lbs x 5
155 lbs x 5
175 lbs x 5
185 lbs x 5
205 lbs x 3

Crunches on glute ham

3 x 12

Coke
01-22-2010, 12:01 AM
Good job with the back-to-back efforts.

joey54
01-22-2010, 08:14 PM
It took me a few sets to get used to the band tension with that bar.

1/22

Bench with chains- ring finger on the ring

Bar x 10
95 lbs x 10
Bar + chains x 8
+95 lbs x 8
+135 lbs x 5
+185 lbs x 3
+225 lbs x 1
+250 lbs x 1 x 2
+205 lbs x 5

3brd press- Thumb from smooth

+205 lbs x 4
+195 lbs x 5 x 2 sets

Dead Skulls

55 lbs ps x 7,6,6

Bent Over Rows(GP)
235 lbs x 6 x 2 sets

Seated Traps
2 plates per side+ 35 lbs ps x 12 x 2 sets

Rear Delts
55 lbs ps x 15 x 3

Coke
01-23-2010, 11:24 PM
Session is very nice Joey.

joey54
01-24-2010, 08:45 PM
1/23

Rolling for 50 minutes or so. Worked a lot with maintaining control while in side, a few different choke variations, and some sweeps.

1/24

Box Squats with choked purple band

Without Box
Bar x 10
Bar x 5

Added box and bands
x 5
+135 lbs x 2
+185 lbs x 2
+225 lbs x 2
+275 lbs x 2
+315 lbs x 2
+340 lbs x 2 x 6 sets

Deads againts quaded purple

+135 lbs x 3
+225 lbs x 1
+275 lbs x 1 x 6

Glute Ham Raises(7 1/2 hole showing)
36 total reps(7,6,6,6,5,6)

Reverse Hyper
Purple Band + Mini x 15, 12, 10

Hanging Knee Raises
18, 15, 12

Chins
25 total reps(6,6,6,4,3)

EZ Curls

40 lbs per side x 12 x 2 sets

Coke
01-25-2010, 06:56 AM
Wow, looks like you are doing some fight training now...lifting effort is ace too man.

joey54
01-25-2010, 06:51 PM
Wow, looks like you are doing some fight training now...lifting effort is ace too man.

Coke, me and a couple of my buddies have been doing this for over 3 years now. It is nothing major, once a week. The equivalent of pick up basketball. It does inrease one's appreciation of the little things when watching MMA fights. I am impressed by some sweeps as much as knockouts.

1/25

Unseasonably warm here in PA. Went for about an hour walk outside. Not a grueling pace, just strided it out. Maybe close to 4 miles total. Then stretched for 20 minutes when I got home.

joey54
01-26-2010, 07:40 PM
1/26

Bench- dropped the bar weight to speed up a bit

Bar x 10
Added mini x 8
+95 lbs x 5
+115 lbs x 3
+125 lbs x 3 x 8 sets(3 thumb from smooth, 3 pinky on ring, 2 index on ring)

Paused singles
+155 lbs
+185 lbs
+205 lbs
Straight weight 225 lbs- This moved very fast.

Fat Bar JM Presses
+35 lbs ps x 12
+45 lbs ps x 10
+50 lbs ps x 10

Pushdowns with the monster mini and fat bar v handle
100 total reps(25, 25, 18, 17, 19). so 104 actually

Prone Rows
50 lb dbs x 12
60 lb dbs x 10,9,8

HS Pulldowns
2 plates per side x 12, 10, 10

joey54
01-27-2010, 06:16 PM
1/27/10

Deadlifts off a 6" box + 80 lbs of chain

135 lbs x 5
Added 40 lbs of chain x 5
Added the other 40 lbs of chain x 3
+185 lbs x 3
+225 lbs x 3
+275 lbs x 3
+315 lbs x 1
+365 lbs x 1
Used a hook grip up until this point, switched to over/under
+405 lbs x 1
+455 lbs x 1 belt
+465 lbs x 1 belt

Olympic Squats
135 lbs x 5
225 lbs x 5
315 lbs x 5
405 lbs x 3 belt

Glute Ham Raises against a mini (7 1/2 holes showing)
4x5

Reverse Hyper
Plate Per side x 12 x 3

Abs on the glute ham bench

3x10

Coke
01-27-2010, 07:14 PM
Solid lifting for both days guy.

joey54
01-30-2010, 08:58 AM
Thanks Coke

Relaxed on 1/28

1/29

Close Grip Bench- Thumbs from the smooth

Bar x 10
95 lbs x 5
115 lbs x 3
135 lbs x 3
155 lbs x 3
175 lbs x 3
195 lbs x 3
215 lbs x 1
235 lbs x 1
250 lbs x 1
265 lbs x 1
280 lbs x 1

3 Brd Press- Pinky on the ring
275 lbs x 5 x 3 sets

Dead Skulls
60 lbs per side x 5 x 3 sets

Bent Over Rows
245 lbs x 5 x 2 sets

Seated HS Traps
3 plates per side x 12 x 2 sets

HS Rear Delts
55 lbs ps x 15 x 2 sets

cphafner
01-30-2010, 09:03 AM
not seasonably warm any more! Those are some intense deads.

joey54
01-30-2010, 10:11 AM
Definitely not. I think it is in the 20's right now. I will be staying inside today.

joey54
01-31-2010, 01:17 PM
1/31/10

Squats with purple bands. Last week for these. I set the pins at the lowest setting, choked the band on that, and then wrapped it under and through the power rack. Better tension. Mike noticed the bands were completely letting go when I was sitting on the box when they were just choked at the bottom of the power rack last week. Last week with these bands.

Bar x 10
Bar x 5
Added bands and box x 2
+135 lbs x 2
+185 lbs x 2
+225 lbs x 2
+265 lbs x 2 x 6. Wanted to go back to week 1 weight and improve the speed. Best sets so far

Deads- been using the hook grip on these days
135 lbs x 5
225 lbs x 3
275 lbs x 1 x 6

Glute Ham Raises

5x5. Went back to 6 1/2 holes showing on the last set. Might be ready for this soon enough

Reverse Hypers
Purple Band
4 x 12

Abs
4 x 12

Chins

3 x 5

joey54
02-01-2010, 06:36 PM
2/1/10

Not too terribly cold like this weekend, so took about a 50 minute walk outside tonight.

Coke
02-02-2010, 06:20 AM
I find long walks to be great therapy at times, good job with those squats and all guy.

joey54
02-02-2010, 06:32 PM
It is a nice way to recover, that is for sure Coke. No reason to walk on a treadmill at the gym when I can be outside.

2/2

I certainly hope I don't have to relive this day over and over again like that movie. It was not fun, apart from a good workout.

Bench with minis- last week for these* I have been doubling the minis.

Bar x 10
Added mini's x 8
+95 lbs x 3
+115 lbs x 3
+ 135 lbs x x x 8 sets(3 thumb from smooth, 3 pinky on ring, 2 index on ring). My best speed and workout yet. Form is starting to come together.

I just got work in with everything esle, as you can see. Switching the assistance exercises next week in all workouts as well.

Standing DB Press
35 lb db's x 12 x 3 sets

Fat Bar JM Presses from the floor
25 lbs ps x 12 x 3 sets

Pushdowns against monster mini
3 x 20

One Armed DB Row
45 lb db x 15 x 3 sets

HS Pulldown
Plate Per side+ 25 lbs ps x 15 x 3 sets

joey54
02-03-2010, 07:05 PM
2/3/10

Squats- was going to do reverse band squats, but the greens were in use. Heavy's are usually attached to the monolift, so we just went to squats with bands. 55 lb bar today.

Bar x 10
Bar x 5
Bands x 5
+145 lbs x 3
+195 lbs x 3
+235 lbs x 3
+285 lbs x 1
+325 lbs x 1
added belt
+355 lbs x 1
+385 lbs x 1
+415 lbs x 1

Stiff Leg Deads
225 lbs x 8
315 lbs x 8
365 lbs x 5
405 lbs x 4

Glute Ham Raises
3 x 5

Reverse Hyper
Purple band x 15 x 3 sets

Hanging Knee Raises
3 x 12

Coke
02-03-2010, 08:09 PM
Good job back-to-back with the training bro, looking impressive.

joey54
02-04-2010, 06:56 PM
I was able to hit that same weight a few months ago, but in briefs and knee wraps. About an hour walk this evening outside. Snow is coming tomorrow.

joey54
02-06-2010, 07:19 AM
2/5/10

Bench against doubled lights. Index on the ring

Bar x 10
135 lbs x 5
Bands x 5
+95 lbs x 3
+135 lbs x 3
+155 lbs x 3
+175 lbs x 1
+185 lbs x 1
+195 lbs x 1

Floor Press. Thumb from the smooth

135 lbs x 8
185 lbs x 5
225 lbs x 5 x 3 sets

Dead Skulls
25 lbs ps x 15 x 3 sets.

Seated Traps
2 plates per side x 15 x 3 sets

Cut it out early to get home with the snow. Took a little longer to get home because of the roads, but wasn't bad. Probably at least a foot outside now.

cphafner
02-06-2010, 02:29 PM
This snow storm talk was a tease. We barely got a dusting here, must have all dumped on you!

joey54
02-06-2010, 02:33 PM
2/6/10

Shoveling out and cleaning off cars outside, followed by about a 20 minute walk.

We got close to 2 feet Connor. I am near Harrisburg. My brother lives near Pottsville and my Parents live near Reading. Both get less than we did.

joey54
02-07-2010, 11:27 AM
2/7/10

Squats

Bar x 10
Bar x 5
Added choked green(average) bands and the box
x5
+135 lbs x 2
+185 lbs x 2
+185 lbs x 2
+225 lbs x 2
+260 lbs x 2 x 6 sets

Deadlifts
225 lbs x 1
285 lbs x 1 x 6 sets

Glute Ham Raises
30 total reps
5 x 6

Reverse Hypers
Green Band x 12 x 3 sets

Abs
2 sets x 15 reps

Hammer Curls
40 lb dbs x 12 x 3 sets

Skipped chins. Back got a good workout shoveling.

Coke
02-07-2010, 11:40 AM
Nice job with the squats and all dude.

joey54
02-09-2010, 07:40 PM
Just trying to catch up to you Coke. You have been killing it lately.

2/9

More snow is on the way

Bench
Bar x 10
95 lbs x 3
115 lbs x 3
135 lbs x 3
145 lbs x 3
155 lbs x 3 x 8 sets(3 thumb from smooth, 3 pinky on ring, 2 index on ring)

Standing OH Press
115 lbs x 5
135 lbs x 5 x 2 sets

JM Presses
95 lbs x 10 x 3 sets

One Arm overhead tricep extensions with a mini.
4 sets of 15 each arm. Added tension each set

3 sets of 20 with shoulder dislocates with a mini

Close Grip Pulldowns
3 plates x 10, 8, 8
2 plates x 12, 3 count hold on each squezze

Got our new competition bench in the gym tonight and I got my bands from elite. They sent me 3 minis when I ordered 4. Hopefully they get back to my email soon.

Chad hit a pr squat tonight. 470 lbs at 165 lbs. He might be good for 520 lbs at his upcoming meet. Bentz hit a 545 lb single on the safety squat with knee wraps and briefs. Always good when people are hitting pr's.

Coke
02-10-2010, 04:53 PM
Dayum, you are in good company with those dudes.

joey54
02-12-2010, 09:14 AM
It is a good group. Rumor has it Shay is going to take a ride at 800 lbs for the squat at 165 lbs on his third attempt this weekend at the Barno Newman. He hasn't been training squat with us recently, so it will be interesting to watch. Was not able to train Wednesday due to the snow.

2/11/10

Reverse Band Sumo Deadlift. Average(Green Bands) choked at pin position 23.

135 lbs x 10
225 lbs x 5
Added reverse bands
335 lbs x 3
385 lbs x 3
425 lbs x 3
Switched to an over/under grip
475 lbs x 3
515 lbs x 3
565 lbs x 1
Added belt
615 lbs x 1
650 lbs x 1

Front Squats
135 lbs x 5
235 lbs x 5
Added belt
285 lbs x 3 x 3 sets

Glute Ham Raises
Against a mini 3 x 4, BW x 8

Reverse Hypers
Plate per side x 10
2 pps x 8
2 pps + 25 lbs ps x 8

Abs
4 x 12

Received my other mini from elite this morning. Very quick on sending this out to me.

Coke
02-12-2010, 02:13 PM
Effort is huge Joey, props.

joey54
02-12-2010, 06:54 PM
Some of my best front squats yet Coke. I also shoveled out my car yesterday in about a half an hour in the morning. Good GPP session. Didn't do much back workout tonight due to that. Plus having 2 big workouts back to back due to the snow.

2/12

Floor Press- Pinky on the Ring with a slightly bent bar. All the other bars were in use.

Bar x 10
95 lbs x 8
135 lbs x 8
185 lbs x 3
205 lbs x 3
225 lbs x 3
245 lbs x 1
265 lbs x 1
285 lbs x 1
300 lbs x 1
280 lbs x 2

DB Press
110 lb db's x 6 x 3 sets

Additional tricep work
supersetted band extensions with close grip pushups. 3 sets

Prone Rows
55 lb db's x 12
70 lb db's x 8 x 3 sets

cphafner
02-12-2010, 08:10 PM
I know Harrisburg well. I went to Gettysburg College for 3 years.

Front squats are looking awesome! I'm sure the shoveling was killer. That was a pretty intense storm.

joey54
02-13-2010, 02:57 PM
Gettysburg has a nice campus from what I remember. Ridiculously expensive. I forgot to include the lying dumbbell tricep extensions we did yesterday. 3 sets of 10. Got to roll this morning for about an hour. Worked a lot on guard passing right to side control.

joey54
02-14-2010, 03:00 PM
2/14/10

Box Squats- Got to use the other rack which has band pegs today because we now have a competition bench. Also started ealier than everyone else, but stuck around to spot and lift off until everyone else had their heavy stuff done. That is what a good teammate does.

Bar x 10
Bar x 5
I do warm up exercises for about 5-10 minutes before I start squatting too. I don't just do the bar 2 times as my only warm up.

Added Green Bands(average) choked around the band pegs and a box. Had to adjust the weight to make sure I was fast enough, so a little lighter in weight this week. Going to use this set up when using bands to squat from now on. x 2, x2
+135 lbs x 2
+185 lbs x 2
+225 lbs x 2 x 2
+250 lbs x 2 x 6 sets, No belt today. Core was feeling solid

Deads+ 40 lbs of chain off a 3" box
+135 lbs x 3
+235 lbs x 1
+285 lbs x 1 x 6 sets

Glute Ham Raises
9,8,,6,6,7=36 total

Reverse Hypers with an average band
3 x 15,12,10

Weighted Decline Crunches
+10 lbs behind the neck
3 x 10

Chins
4 sets of 6

Hammer Curls

45 lb db's x 10 x 4 sets

Unfortunately Shay did not hit 800 lbs at 165 this meet. He will have to give it a go in the future.

joey54
02-16-2010, 07:10 PM
Was off work yesterday, so played a few games of Madden and took a nap.

2/16/10

Bench
Bar x 10
95 lbs x 3
105 lbs x 3
135 lbs x 3
155 lbs x 3 x 8(3,3,2)
205 lbs x 1 Paused
225 lbs x 1 Paused
Everything was flying

JM Presses
95 lbs x 12 x 2
65 lbs x 15

Tricep Hammer Extensions
20 lb db x 15
25 lb db x 15 x 2 sets

Low Cable Rows
Plate + 25 lbs x 10 x 3 sets

Close Grip Pulldowns
2 plates + 25 lbs x 10 x 3 sets

Shoulder Dislocates
3 sets of 20

joey54
02-17-2010, 07:32 PM
2/17/10

Safety Bar Squat with strong bands

Bar x 10
135 lbs x 5
Added bands to the bar x 5 x 2 sets. It takes me a bit to adjust to the tension with this bar.
+95 lbs x 3
+135 lbs x 3
+185 lbs x 3
+205 lbs x 3
+235 lbs x 1
put belt on
+265 lbs x 1
+290 lbs x 1
+310 lbs x 1

Chain Suspended Good Mornings
135 lbs x 5
185 lbs x 5
205 lbs x 5
225 lbs x 5

Glute Ham Raises
Against a mini 3x5
BW x 9

Abs
3 x 15

Coke
02-18-2010, 06:28 AM
Nice past few sessions man.

joey54
02-18-2010, 06:15 PM
Just hope I can put everything together. Went for a good walk this evening with the lady. Wasn't too bad weather wise.

cphafner
02-18-2010, 08:22 PM
you city was in the wall street journal today talking about going bankrupt!

Sessions are looking good.

joey54
02-18-2010, 08:48 PM
Lebanon or Harrisburg?

joey54
02-19-2010, 06:49 PM
2/19

Bench with chains- same chain set up as last time I did these. Ring finger on the ring.

Bar x 10
95 lbs x 8
135 lbs x 5
Added chains to the bar
+95 lbs x 3
+135 lbs x 3
+165 lbs x 3
+190 lbs x 3
+210 lbs x 1
+235 lbs x 1
+260 lbs x 1. + 10 lbs from previous time, but this was a grinder.

Continued chains to a 3 board. Thumbs from the smooth
+225 lbs x 3
+205 lbs x 5 x 2 sets

DB Tricep Extensions
30 lb db's x 12 x 2 sets
35 lbs db's x 8, 6

One arm standing extensions with a mini
3 sets of 10 each arm

Prone Rows
70 lb dbs x 10 x 3. 1 set of 8

Face Pulls
+25 lbs x 10 x 4 sets
10 second band pull apart with a mini after the last 2 sets

joey54
02-20-2010, 03:56 PM
2/20

Rolling for an hour.

joey54
02-21-2010, 12:23 PM
2/21

Box Squats
Bar x 10
Bar x 5
Added bands-Average bands
x5
+135 lbs x 2
+185 lbs x 2
+225 lbs x 2 x 2
+275 lbs x 2 x 6

Deadlifts
Against Light bands
+135 lbs x 3
+225 lbs x 1
+285 lbs x 1 x 6

Glute Ham Raises
30(12, 8, 5, 5)

Reverse Hypers against average band
3 x 12

Weighted Decline Crunches
3 x 12

Chins
8, 6, 5, 5

DB Hammer Curls

50 lb db's x 8 x 4 sets

Coke
02-21-2010, 05:11 PM
Over the top with the efforts which is great guy.

joey54
02-23-2010, 06:25 PM
I am just trying to keep up with you guys!

2/23

Bench
Thumb from smooth
Bar x 10
Bar x 3
95 lbs x 3
115 lbs x 3
135 lbs x 3
160 lbs x 3 x 3 sets
Pinky on Ring x 3 x 3 sets
Index on Ring x 3 x 2 sets

Fat Bar JM Presses

25 lbs per side x 12
45 lbs per side x 10 x 3 sets

Hammer Tricep Extensions
30 lb db x 9
20 lb db x 12 x 2 sets

HS Pulldown with Fat Grips
2 plates per side x 12
2 plates per side+25 per side x 10
3 plates per side x 7
Normal grip 3 plates per side x 8

Close Grip Pulldown
2 plates x 12
3 plates x 10
3 plates with fat grips x 7
2 plates with fat grips and extended bottom hold x 8

Shoulder Dislocates
3 sets of 20

joey54
02-24-2010, 08:02 PM
2/24

Deads with chains off a 6" box

135 lbs x 6
Added 1 set of chains x 3
Added 2nd set of chains x 3
+225 lbs x 3
+275 lbs x 2
+315 lbs x 1
+365 lbs x 1
Hook grip up until this point. Switched to over/under
+405 lbs x 1
Added belt
+440 lbs x 1
+470 lbs x 1

Olympic Squats- used our squat bar which weighs 55 lbs
145 lbs x 5
235 lbs x 5
325 lbs x 5
415 lbs x 2. Wanted 3, but wasn't happening.

Glute Ham Raises
5 x 5

Abs
4 sets of 12

joey54
02-26-2010, 07:13 PM
2/26

Bench- Thumb from the smooth

Bar x 10
95 lbs x 8
135 lbs x 6
165 lbs x 3
185 lbs x 3
205 lbs x 3
235 lbs x 1
255 lbs x 1
270 lbs x 1
285 lbs x 1- grinder. Taking press calls on all singles.

3 Board Pinky on Ring
275 lbs x 5, 5, 3

DB Extensions
30 lber's x 12 x 2
35 lber's x 10 x 2

Prone Rows
70 lber's x 12, 12, 11, 10

Face Pulls
20 lbs x 12 x 4 sets

DB Cleans
20 lber's x 12 x 4 sets

Coke
02-26-2010, 07:59 PM
Fine lifting all around Joey.

cphafner
02-27-2010, 10:23 AM
The article was about Harrisburg.

Sessions are looking strong!

joey54
02-28-2010, 08:36 PM
Both of those cities are having financial troubles right now. Really though, where aren't they? Thanks for checking in as always guys.

2/27

Rolling for an hour

2/28

Squats

Mike was using the box, so only added it on my work sets. Also did a couple more warm up sets while he did his 5-3-1. 365 lbs for 14 to the box was his top set. Great effort. We had a Shay sighting today. He did his rep out set with the safety bar. 220 lbs of bar weight plus doubled larges and lights. Great effort. Bentz just missed touching 505 lbs in a looser single ply. He took it to a 2 and 1 board easily prior to that. Stan took 635 lbs to a 2 board. But, the highlight of the day was watching, and helping to spot, Chad squat. Chad plans to compete at 165 lbs at Powerpolooza in April. This will be his first competition. He worked up to 505 lbs full suit and knee wraps. Now, Chad was going to squat Friday originally, but was in the emergency room Thursday night with chest pains. I found it impressive he was even lifting today, let alone going for a PR. Well he missed 505 due to a bad unrack the first time. He tries it a second time and falls forward on the way down. I would have stopped after the first time, but he puts 475 lbs on the bar without knee wraps, smokes it, then goes back up to 505 lbs and smokes that too. Amazing. Oh yeah, on a deload week Will did 385 lbs for a double on the bench. Based off all that, what I did really doesn't sound too cool. :)

Bar x 10
Bar x 5
Added green(average bands) x 5
+135 lbs x 2
+185 lbs x 2
+225 lbs x 2 x 3
to the box work sets
+275 lbs x 2 x 6

Deads
135 lbs x 3
225 lbs x 1
285 lbs x 1 x 6 sets

Glute Ham Raises- getting really strict on my form
4 x 8

Reverse Hypers
Plate per side x 15 x 4 sets. did 20 actually on the last set

Weighted Decline Crunches
+10 lbs behind the head x 15, 15, 15, 11

Neutral Grip Chins

Rampage style 20 lb chain draped over my neck x 5 x 4 sets

Hammer Curls
35 lber's x 15 x 4 sets

joey54
03-01-2010, 07:29 PM
3/1

Snow is finally gone and the weather is warming up. Went for a walk. Got through the Chronic during the walk.

joey54
03-02-2010, 07:11 PM
3/2

Bench- Straight Weight

Bar x 10
Bar x 3
95 lbs x 3
115 lbs x 3
135 lbs x 3
160 lbs x 3 x 8(3,3,2) varying grips

All this NFL Combine talk made me want to do a 225 lb set
225 lbs x 15. Not terrible. Early on 20 felt realistic and it just all hit me around 13.

DB Bench
75 lber's x 12, 12, 10

Hammer Tricep Extension
20 lb db x 15, 12, 12, 12

HS Pulldown
2 plates per side x 15 x 3 sets

Close Grip Pulldown
3plates x 12, 8, 8, 8

Shoulder dislocates
3 x 20

Coke
03-02-2010, 09:58 PM
225 x 15 on the bench is pretty good, make no mistake.

joey54
03-03-2010, 08:01 PM
3/3

Would like to hit over 20 sometime Coke. Good training tonight. Had Darren squatting as well. He went after 750 lbs 3 times and just missed on depth on the last time. Amazed by these guys who keep going after the weights. Talking with Chad again, we actually determined he missed it 3 times before he got the 505 lbs Sunday. Intense.

Squats against strong bands

Bar x 10
Bar x 5
Added bands x 3
+145 lbs x 3
+255 lbs x 3. Would have done another set, or even 2 between this, but with Darren going very heavy I didn't feel like taking the 100's off again.
+295 lbs x 1
Added Belt
+335 lbs x 1
+365 lbs x 1
+395 lbs x 1
+425 lbs x 1

Stiff Legs

135 lbs x 5
225 lbs x 5
315 lbs x 8, 6,6

Glute Ham Raises
6 sets of 5

Abs
15, 12, 12, 12

joey54
03-03-2010, 08:04 PM
And, I have been making these strength gains while slowly losing weight. Down to about 230 lbs with 220 looking good in about another 2 months. Now that I am 30 the weight is not as much of a goal anymore and looking more to be as strong as possilbe while relatively muscular. My frame over the years has best supported a 210-220 lb body. I really don't see a need to be 250 lbs anymore.

Coke
03-03-2010, 09:43 PM
Interesting read, most lifters want to be as lean and muscular as possible these days...crazy size seems to be taking a back seat unless you are simply a powerlifter or in the bodybuilding pro ranks, of course.

joey54
03-04-2010, 06:16 PM
Definitely Coke. Also, I have always felt once you get into your 30's, you probably aren't putting on crazy amounts of size unless you didn't really do it before. Like I said my body isn't really built to handle as much as I weigh. I would probably best be suited to weigh 175 lbs. My wrist circumfrence is less than 7". Happy with what I have accomplished so far and ready to move on to the next step. Went for about an hour and 20 minute walk tonight outside. Going to stretch right now.

joey54
03-05-2010, 07:18 PM
3/5

Bench against bands. Index on ring. Last time did doubled lights, but that was more than what I need right now. Doubled mini's which work better

Bar x 10
95 lbs x 5
115 lbs x 5
135 lbs x 5
with bands
+135 lbs x 3
+165 lbs x 3
+185 lbs x 3
+205 lbs x 2
+225 lbs x 1
+240 lbs x 1
+250 lbs x 1, a little spotter help. just a tab of an overshoot, so give this a ride next time

Floor Press
135 lbs x 5
205 lbs x 3
235 lbs x 5, 3
215 lbs x 6

Prone Rows
70 lber's x 8
80 lber's x 8 x 3 sets

Face Pulls
+25 lbs x 12 x 4 sets

DB Cleans
40 lber's x 9, too much weight for these
30 lber's x 12 x 3

joey54
03-07-2010, 02:20 PM
3/7

Squats with Chains- 55 lb bar

Bar x 10
Bar x 5
105 lbs x 5
145 lbs x 5
Added Chains- 80 lbs total
+145 lbs x 2
+195 lbs x 2
+235 lbs x 2
+250 lbs x 2. Didn't like the speed here yet
+235 lbs x 2 x 6 sets

Deads
225 lbs x 1
295 lbs x 1 x 6 sets

Glute Ham Raises- Arms locked in front of the chest.
5 sets of 6

Reverse Hyper
Monster Mini x 15 x 4 sets

Hanging Knee Raises
15, 12, 10, 10

Neutral Grip Chins
8, 8, 6, 6,

Barbell Curls
95 lbs x 10 x 3 set

Coke
03-07-2010, 08:51 PM
Sessions are ace for both days dude.

joey54
03-08-2010, 06:14 PM
Just taking it one day at a time. Went for an hour walk tonight and then 15 minutes of stretching.

joey54
03-09-2010, 08:49 PM
3/9

Bench with chains
Bar x 10
95 lbs x 5
135 lbs x 5
Put chains on and weight off x 3
+95 lbs x 3
+135 lbs x 3 x 8(3, 3, 2)

DB Bench Press
65 lber's x 20 x 3 sets

Incline Skulls
+25 lbs per side x 15 x 3

Rope Pushdowns
25 lbs x 12 x 3 sets

Rack Chins
+50 lbs x 16 reps rest paused(9, 4, 3) and then 16 partial reps.

Rear Delts
4 sets of 12

joey54
03-10-2010, 06:53 PM
3/10

Going by memory because I left my journal at the gym.

Sumo Reverse Band Deadlift

245 lbs x 5
295 lbs x 5
335 lbs x 3
385 lbs x 3
445 lbs x 3
495 lbs x 1
535 lbs x 1
575 lbs x 1
625 lbs x 1
660 lbs x got it to my knees and strained, but couldn't get it. This is 10 lbs more than last time, and I was probably 6-8 lbs heavier than as well. Not a bad effort. Thinking about switching this exercise to Sumo's with chains. Really can't get in my best sumo stance while in the rack.

Front Squats
135 lbs x 5
205 lbs x 3
260 lbs x 5 x 2 sets
205 lbs x 11. Was going for 12. Got fatigued trying to hold the position. Still not bad

Glute Ham Raises
3 sets of 8. Arms at chest.

Abs
4 sets

Coke
03-11-2010, 12:16 AM
Fine back-to-back workouts guy.

joey54
03-12-2010, 07:12 PM
Keeping everything in perspective. Down to 227.5 lbs when I checked this week.

3/12

Floor Press. Pinky on the ring.
Bar x 10
95 lbs x 10
115 lbs x 8
135 lbs x 5
165 lbs x 3
195 lbs x 3
225 lbs x 3
255 lbs x 1
275 lbs x 1
295 lbs- took this because I needed a tad of help to get 300 lbs last time. Same thing with this. Strong off the floor and then got stuck. Almost pushed past. Not bad. Having some circulation problems in my shoulders, which certainly didn't help. Maybe pinched something during front squats, but I think this was bothering me before that even on Wednesday. Nothing major.

DB Incline Press

80 lber's x 10
85 lber's x 10
100 lber's x 7

Ely Extensions
100 lb stack x 12 x 4 sets

Bent Over Rows(GP)
135 lbs x 5
185 lbs x 5
225 lbs x 5
245 lbs x 5

Face Pulls
Monster Mini x 15
Light Band x 15 x 4 sets

Shoulder Dislocates
3 sets of 20. This helped a bit.

joey54
03-13-2010, 07:52 PM
Got some rolling in today.