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Polish Hammer
10-23-2009, 12:42 PM
Let me give you a quick background. I had a very productive spring training cycle and hit some good numbers. I had some health and personal problems soon after. I also worked about 50-60 hrs per week with my (then) landscape business which really hampered my training and caused me to drop down to 192lbs. Ive gotten back on the horse as of Sept and am putting the weight back on. Im only 5ft 8 on a good day so usually I dont go above 230 or so. I train completely Raw and use a loose version of Wendlers 5/3/1 for my main lift percentages. Im considering A Westside program starting in January, but it will depend on the next few months and the progress I make.

Quick BIO:

36 years old. Been training seriously for about 21 years. Played football (LB)til my senior year when I tore my MCL. Had a full Scholarship to Towson state that did not happen. Got into Bodybuilding and competed from 19-25 years old. Never took an overrall first place but 2nd on two occasions.Started Powerlifting at 31-32 and never looked back. No major injuries, just an Umbilical Hernia that doesnt bother me yet. Some low back issues that I manage also.

Polish Hammer
10-23-2009, 12:50 PM
This Week


10/19/09

Bench-135x7,185x3,225x3,255x3,285x5,330x1
Dumbell Press-80sx10,90sx10,90sx10,80sx10,70sx10
Pulldowns(close)-5x10
Dumbell Extensions-5x10


10/20/09

Walked 1 mile
5 sets of box jumps w/30lb dumbells
20 minutes elliptical


10/21/09

Squats-bar x 5,135x5,185x3,225x3,265x5,300x5,315x5,345x2(still rehabbing groin injury)
Pull Thrus-4x10
Hypers w/bar-3x10

10/23/09

Standing Overheads-95x7,125x3,145x3,165x4,190x1
Front Lateral Raises-3x10
Machine Pulldowns-4x10
Tricep Pressdowns w/added band-4x10

*walked 1 mile w/40lbs

-JM-
10-23-2009, 01:10 PM
Nice lifts man.

230 @ 5'8'' is BIG. Is that what you are aiming for again?

Polish Hammer
10-23-2009, 01:16 PM
Nice lifts man.

230 @ 5'8'' is BIG. Is that what you are aiming for again?

At least 225. Thats where Im strongest.

Polish Hammer
10-28-2009, 02:11 PM
10/26/09

Bench-bar x10,135x5,185x5,240x5,275x3,305x3,325x2,335x1,225x12
Machine press(strip)-4 sets
Dumbell Ext-4 sets
Cable Pressdowns w/ added band-4 sets

*walked 1 mile


10/28/09

Deadlift-135x5,225x5,275x5,315x5,365x3,405x2,425x1
Pullups-4 sets
Machine Rows-4 sets
Barbell Curls-4 sets


*Slowly feeling stronger again. Really need to increase the conditioning work, as well as clean the diet up a little.