View Full Version : My Journal
Fortified Iron is pretty dead. Found this place and saw that there are lots of people on here that know their stuff. hopefully some of them will chime in and help me out when my lifting sucks.
i'm 23, weigh around 195bs, and lift in a "hardcore" commercial gym. when i get a chance to, i head home and lift in my garage.
my best raw lifts right now are:
365lbs low box squat
275lbs benchpress
475lbs deadlift
i haven't been in gear in 3/4 of a year. my lifts then, when i weighed 175lbs, were:
611lbs squat
395lbs benchpress
556lbs deadlift
my best meet total is 1510 in the 181lbs weight class.
december 28, 2009
squats (low box):
45x5
135x5
185x5
225x5
275x5
310x5
get in to ace x 0
deadlifts (3 board):
225x1
315x1
405x1
495x2x0
i wanted to get in the ace and deadlift today but the thing is so damn tight now. it's just the last inch. i don't have the money to buy a new suit and i don't want to alter the suit because it's still in good condition. pretty much stuck between a rock and a hard place. i might have to lift in single ply briefs at nationals.
deadlifts felt like ****. spending an hour trying to get into the suit took a lot of energy. my best is 545 and i couldn't budge 495. going to switch to squatting wider and pulling sumo for the next four month to bring my hip strength back up.
just measured myself.
legs: 25" <-- up 2.5" since june
hips: 42" <-- up 3" since june
according to the sizing chart i should be wearing a size 50 suit. no wonder the damn thing doesn't fit, lol.
december 28, 2009 (again)
squats (low box):
45x5
75x5
135x5
185x3x5
deadlifts (sumo):
135x5
165x5
185x5
215x5
went back down to saint john and pumped up with sam. just to get my form down. deadlifts felt ******ed easy. no idea why. sam deadlifted 215x5 without a belt. a 20lb pr for him
december 29, 2009
deadlifts:
135x5
225x5
315x1 (viking)
405x1
495x1
545x2x0 (straps)
abs
goodmornings
haven't pulled sumo since september and wanted to work on my form. normally i don't do two lower body workouts in a row but i won't be doing any lifting until monday, which is plenty of time to recover. 495 was a 40lb pr.
thought i had 545 in me but no dice. first time my left side rolled because of the uneven floor. second time i spent too much time wrapping the wrist straps and the suit straps slid out of place. had no energy left after that. i think that if bring my hip strength up and tighten the suit straps up, i can get it in a couple of months. my deadlift has been moving nicely and what i have to do now is to dial my form back in.
the bars were extra greasy today and i couldn't hold on to anything.
january 4, 2009
squats (low box):
45x5
135x5
185x5
225x5
275x5
315x5
rack pulls (sumo, pin 2):
45x5 (blues)
135x5
225x5
275x5
315x5
365x5
abs
45* hyper/ roman chair thing
squats felt good. my best raw free squat ever has been 315x3 so i'm pretty happy with the big pr tonight. sumo rack pulls felt terrible but that's expected. i'm going to bring my hip strength back up.
sam squatted 165x4. a huge pr for him considering he did 155x1 when he started a few months ago. he also deadlifted 225x5. another 10lb pr for him with a good 10lbs left in the tank.
Good luck with your goals, main lifts are solid.
thanks coco, they're slowly moving along
january 5, 2009
rotators
benchpress:
45x10
135x5
175x5
205x3
230x3 (had a few reps left but shut it down, estimated max = 250, lol)
4 board
225x5 (doubled purples)
245x5
265x5
285x5
ghetto barbell t-bar row
shoulders
h-rolls
pull up contest x 5
benchpress was feeling sluggish tonight. 230x6 is my best but i worked up to only 3 reps. used a different bench that was really low and my form was feeling way off. had a few reps left but didn't want to risk hurting anything. next week will be better.
january 7, 2010
squats:
45x2x5
135x5
225x3 (ace)
315x3
365x3
405x3
435x3
goodmornings off pins:
135x5
185x5
225x5
275x5
abs
45* hyper/ roman chair thing
drove to ginny phillip's house last night and she took the legs on my ace out. it fits again, which is awesome because it thought that i'd have to get a whole new suit. saw a bunch of suits & shirts that she was working on and they looked crazy. her suits made my ace look like a z-suit by comparison.
came down with a cold yesterday too. headache, stuffed up, burning nose, and soar throat. feels like bleh.
we went into the gym today and couldn't find our box. looked all around and asked the owner. turns out the personal trainer chick quit and took her stuff (we used the plyo step up things). i'm going to build another box over the weekend. bigger, badder.
i was going to free squat in my ace anyways but sam usually box squats to work his form. i lent him my worn out 46 viking and he free squatted too. the suit was way too big him. he could fit comfortably into a 42. i worked up to 435x3 in bottoms/ no belt while sam worked up to an easy 225x1 in bottoms. i'm pretty happy for him and we set some goals for may. his goals are: 275/185/315.
it was my first time back in a suit since last year and my form was shaky all over. i hit depth with 365 and will continue to squat in gear over the next four month while leading up to the meet. i need to spend my time getting everything dialed in again. should be fun.
Nice job for both days man.
thanks
january 8, 2009
shrugs
dumbbell jm presses
krock rows
gunz
rotators
shoulders
reverse pec deck
january 11, 2009
squats (med box):
45x2x10
135x5
185x5
225x5
275x5
320x5
deadlifts:
135x5
225x5
315x1 (viking)
405x1
455x1
505x0 (straps up, grip slipped)
505x1
abs
45* hyper/ roman chair thing
this cold is killing me. i can't fall asleep at night because i'm coughing so much and i have no appetite. i'm pretty doped out on cough syrup, tylenol, and ibuprofen.
i did build a new box on the weekend. it's 14.5" high. that's 3/4" below parallel for me but 1/2" higher than the other box. so, i'm calling it a medium box.
the 1/2" made no difference and all squats felt hard tonight but 320 was the most i've ever squatted for reps. deadlifts were a 10lb pr too. i missed the first one because my grip slipped on the greasy gym bars (no chalk allowed).
sam pulled 300lbs tonight. a 55lb pr. he's been making crazy progress.
bunch of new years guys in the gym tonight. all chest & arms. there was a guy curling in the power rack when we came and there was another guy curling in the power rack as soon as we left.
january 10, 2009
rotators
benchpress:
45x2x10
135x5
175x5
215x8 (had no reps left, estimated max = 266, bleh)
3 board:
225x5
245x5
265x5
kroc rows:
80x10
100x10
120x15
shoulders
rotators
still feel terrible. benching was bad.
Props just for even getting the sessions in while fighting the flu that way dude.
thanks. i felt a bit better today. i got some of my appetite back too. first time i've eaten since saturday.
january 14, 2010
squats:
45x10
135x5
225x3 (ace)
315x3
365x1
405x1
455x3
goodmornings:
135x2x5
225x2x5
245x2x5
abs
45* hyper/ roman chair thing
sam hit the big old three plate squat tonight. he's worked his ass off since he started lifting three months ago and this was a huge pr for him. both of us have tons of form work to do in the next few months.
video from tonight: http://www.youtube.com/watch?v=omjRi7MOGaY
byronsru24
01-14-2010, 05:59 PM
Its about time you found your way over here dillhole
i see your tubby bunghole hasn't changed. are you still working with shelby? i thought he'd have you posing in a banana hammock by now. and trust me, i was on sam's ass about his form the entire time. he's dubbed me the form nazi.
i put him in the briefs cause i wanted to take him off the box for a little bit and wanted him to have some fun too. if he commits to the meet then we'll be working 100% on perfecting his form in the briefs.
byronsru24
01-14-2010, 08:46 PM
I hit my goal weight and stopped working w/ Shelby awhile ago. Kept most of the weight off too....I'm anywhere from 245-250 depending on if I actually drink water while I'm at work lol. Other then that, same ol same ol.
If he's only been training for 3mos, thats not that bad at all. Its probably good you got a training partner w/ ya for once...I'm still training solo
yea, it's cool having someone to train with again. it's probably been 3 years since i've trained with someone full time. i'm trying to teach him all the stuff that i've had to learn myself so he doesn't make the same mistakes that i made. he's pretty sharp and is picking up everything that i'm showing him. it's showing in his lifts too and he hit some big PRs tonight.
january 18, 2010
lats cause some dinkle dork was curling in the power rack AGAIN!!!!
squats (med box):
45x2x5
135x5
185x5
225x5
275x5
325x5
rack pulls (pin 2):
45x5 (greens)
135x5
225x5
315x5
365x5
abs
45* hyper/ roman chair thing
didn't lift on friday. took the day off and spent most of the weekend in bed. it didn't help much. squats felt very hard today and deadlifts were super hard. i'm over training but going to stick to my plan and finishing this week. then i'm taking next week off. body weight is still way down but i think that it'll come back up in th enext two weeks.
january 19, 2010
rotators
shoulders
lats
benchpress:
45x10
135x5
185x5
205x3
225x3 (my best is 6/7 reps, lol)
4 board
225x5
245x5
275x5
lats
terrible workout. had no energy. could have had a pr on 4 board but didn't want to risk anything because i had to use the crappy bench again and sam got called into work. greasy pad + super high hooks + no spotter = trouble. not gonna risk that. i forgot how heavier work effects my cns, lol.
i'll write out my meet prep during my week off and start that when i come back. i'm all excited to get back into training in gear and can't wait to start lifting some heavier weights again.
byronsru24
01-19-2010, 08:31 PM
Sounds like my squat workout from the other day. I had 0 energy too. Get some damn sleep and eat more
ate lots of junk food today. feels good man.
january, 21, 2010
squats:
45x2x5
135x5
225x3 (ace)
315x3
365x1
405x1
475x3
495x3 (reverse greens)
goodmornings:
135x2x5
185x2x5
225x5
abs
45* hyper/ roman chair thing
still felt weak tonight but not as weak as on monday or tuesday. i've never been strong with a narrow stance but tonight felt half descent. concentrated hard on form and pushing my knees out. reverse band squats felt very good and i can see how some people use them for form work. it's really funny how the entire gym stops when someone's lifting four plates.
worked in with some guy tonight. i've seen him a few times before and he's kinda stubborn and a know it all. he's your typical fat/ flubbery guy that has no plan in the gym. he wanted to do some box squats so i showed him how and then helped him tons and tons with his form. his monster 315x10 free squat went down to a hard 205x5 box squat. i invited him to train with us for a few months but something tells me that he won't take me up on the offer.
january 31, 2010
squats (med box):
45x2x10
135x5
185x1
225x1
275x1
315x1
375x1
deadlifts:
135x5
225x3
315x1 (viking)
405x1
515x0
315x2x1 (take off suit)
abs
45* hyper/ roman chair thing
kind of a bitter sweet workout. squatted a 10lbs raw pr but then i blew my training suit on the last deadlift. i'll have to suck it up and start pulling in my ace now. i just hope that my grip will hold on to those greasy el-cheapo gym bars.
and here's a video
Plz9JxsnhH4
february 2, 2010
rotators
benchpress:
45x2x10
135x10
4 board
185x5
225x5
245x5
275x5
295x4 <-- could've had one more rep
dd, to chest
275x2x3
315x3 <-- touched
shrugs
triceps
chuck v rows
girly lat machine
shoulders
facepulls
came into the gym wanting to touch light weight. sam had to work so i had to lift off to myself. i forgot how sucky benching in a shirt without a lift off is. form was shaky and i've got a lot of work to do but the shirted sets felt alright. first time in the shirt in a long time. looking forwards to next week's bench day.
february 4, 2010
squats:
45x10
135x5
225x3 (ace)
315x3
405x1
455x1
495x3
545x2 (reverse blues)
seated goodmornings:
45x5
135x5
185x5
225x5
abs
45* hyper/ roman chair thing
really good squats tonight. my previous best was 495x1 with super tight ace briefs and i tripled that in my old ace bottoms tonight. the last two sets really fried me and i eased off a bit on assistance.
february 7, 2010
squats (med box):
45x10 (rev purples)
135x5
185x5
225x5
255x5
275x5
295x5
rack pulls (pin 2):
45x5 (blues)
135x5
185x5
225x5
275x5
315x5
365x5 (straps)
abs
45* hyper/ roman chair thing
good workout. decided to change up the raw work a bit. rack pulls were very hard but they felt good.
february 9, 2010
rotators
benchpress:
45x10
135x5
185x5
225x5 (reverse greens)
245x5
265x5
285x5
dd on, straight weight
275x3 <--touched
315x3 <--touched
335x3 <--touched
rows:
135x5
185x5
205x5
225x5
185x2x5
rotators
good workout. i was very surprised how easy 335 came up. all the little tricep work looks like it's paying off.
february 11, 2010
squats:
45x10
135x5
225x3 (ace)
315x3
405x1
455x1
525x1
565x2 (reverse blues)
seated goodmornings:
45x5
135x5
185x5
225x5
abs
45* hyper/ roman chair thing
my wraps from ross came today. i wasn't home and the post man left me a note. i'll pick them up on monday.
squatted a 30lb pr tonight and had a bit left. i'd like to work my way up to 605lbs in bottoms + wraps in the next few months. that's my goal. 565 was the most i've ever walked out.
february 14, 2010
squats (med box):
45x10
135x5
185x5
225x5
275x8
played around with wraps
225x1
275x1
i have a fist size bruise on my tailbone and it's making moving around very painful. i knew that i was going to slack off on the rest of the workout so i called it quits. hopefully it'll be better by tuesday. 275x8 was a pr.
february 16, 2010
rotators
benchpress:
45x10
135x5
185x5
3 board
205x5
225x5
245x5
265x5
dd, to chest
275x3
315x3 <--touched
350x3 <--touched
kroc rows
80x10
100x10
120x15
rotators
good workout tonight. had to cut it short because i had to go. felt like i could have easily benched a pr triple tonight.
byronsru24
02-16-2010, 04:54 PM
Looks like training is comming along nicely man. Keep after it
thanks brian. everything's feeling pretty good
february 18, 2010
squats:
45x10
135x5
225x3 (ace)
315x1
405x1
495x1
545x1
played around with knee wraps
405x2x1
abs
45* hyper/ roman chair thing
another good workout. lifting three days a week is really helping me recover much quicker with the heaier weights. next week is a planned deload week and then i'm going to start working up with wraps. the walked out 545 in ace bottoms is a big pr for me. my previous best was 545 in ace bottoms, briefs, and in a monolift.
going to put on another 5lbs of body weight in the next couple of months too. i hope that'll help a bit more.
nice way to end the first training cycle
february 21, 2010
squats (med box):
45x10
135x5
155x5
175x5
195x5
deadlifts:
135x5
225x5
275x5
275x4x1
abs
45* hyper/ roman chair thing
sundays afternoons are never busy at the gym. it's a pretty slack time. the owner was eating tim hortons and watching hockey when i came in. it's nice not having to wait for a squat rack curler to finish.
i took it easy and concentrated on my squat form. deadlifts felt awkward but that's because i haven't pulled raw sumo in forever. i'll play around with both forms and whichever one is stronger will be the one that i'll use at the meet.
video form today: http://www.youtube.com/watch?v=5wgQkc06B0A
february 23, 2010
rotators
shoulders
lats
h-rolls
reverse pec deck
quick workout to get the blood flowing
february 24, 2010
deadlifts:
135x5
225x5
315x1 (ace)
405x1 <--sucked
405x0 <--lost my balance
405x3x1
455x1
515x0 <grip slipped
515x1 (straps)
405x3x1
so-so workout tonight. started off pulling conventional but that turned to a big load of poo when i put some gear on. 405 conventional was a grinder and my form was terrible. after that i switched to sumo and things went a little better. i missed 515 the first time when my left hand slipped. it's really frustrating when i have to use straps for weight that i know i can easily hold on to on a descent bar. these slippery bars are driving me nuts. i played around with some knee wraps after.
while we were lifting some huge doucher came over in the middle of our workout and took our plates. we were in the middle of doing a set when he came over and stole two plates. i didn't hear what he said because i was just stunned at his douchebaggery. this is the same guy that asked me for advice about squatting a month ago. but that's not all...
after he took our plates, he loads up the power rack behind us with 135lbs and wrapped the pussy pillow around the bar. then he let off some wise ass comment about how he doesn't care what we tell him and he's using the pad (this guy asked for our advice!!!). the guy probably cranked out 5 of the ugliest sets ever and went around pretending to be training with us (this pissed me off even more). then the turd doesn't even clean up his two plates.
two more months. then i can bring some of my stuff down.
my so-so deadlifting: http://www.youtube.com/watch?v=8sVixnqLR4U
noodles 2's crappy deadlifting: http://www.youtube.com/watch?v=an905EBKdxg
the super douche bag "squatting": http://www.youtube.com/watch?v=MnUdK7XhwWA
february 28, 2010
rotators
shoulders
benchpress:
135x2x5
185x5
4 board
225x5
245x5
275x5
dd on, to chest
315x3
370x3
deadlifts:
135x3x1
225x1
315x1
405x1
455x1
triceps
shoulders
5lb shirted pr and a 5lb raw sumo pr tonight. i didn't want to pull tomorrow so i did it today. went to the mount A gym cause the amherst guys have been banned from every gym in town because of "lifting too heavy" and "looking too intimidating." the new gym it pretty old school. it was like a flashback to the 1970's. bumper plates, 3 squat racks, deadlift platform, good bars. i liked it.
march 1, 2010
squats:
45x10
135x5
185x1
225x1
275x1
315x1
385x0
ssb goodmornings:
45x5
95x5
135x5
185x5
abs
45* hypers
i guess deadlifting yesterday wore me out more than i thought.
march 7, 2010
squats:
45x3x5
135x5
185x5
225x5 (rev greens)
245x5
265x5
285x5
315x5
deadlifts:
135x5
185x5
225x5
275x5
315x5
abs
45* hyper/ roman chair thing
i took it easy today. i haven't been feeling like lifting at all lately. deadlifts were sumo to start building my hip strength back up. lifted with a new guy tonight. he's been lifting for 1.5 years and just got into powerlifting but sure doesn't look like it. i hope he sticks around because he's got some good potential and i think that he'll get pretty strong once he puts on some size and we work on his form.
...and it looks like someone's been playing with my stuff when i'm not around.
http://img411.imageshack.us/img411/2902/img7157d.jpg
march 9, 2010
rotators
benchpress:
45x10
135x10
185x5
225x5 (rev greens)
245x5
265x5
285x5
305x5
kroc rows:
80x10
100x10
120x21
shrugs:
65x10
75x10
85x15
side delts
rotators
little bit of h-rolls
awesome workout. didn't feel like shirting up today and no training partners showed up so i went raaawwwwww. benchpress was a 4 rep pr (best before was 305x1), kroc rows were a 1 rep pr. was so fatigued by the end that i could barely hold up my arms. felt like i really accomplished something. feels great.
march 11, 2010
squats:
45x5
135x5
225x3 (ace)
315x3
405x1 (wraps)
455x1
495x1 (straps up)
545x1
i got out of school and my car wouldn't start. the battery was dead and i didn't have any booster cables. i had to replace the battery sooner or later so i bought a new one. the thing cost me $125. i almost died.
i was 30mins late getting to the gym and i just missed sam. i was going to skip the workout because i had to get the battery for my car or it would be towed off the school parking lot by 10pm and i'd have to pay a huge fine. on the way to get the new battery i ran into sam, who gave me a ride, and we went back to the gym and got our workout in.
i want to be well prepared for the meet and started training in full meet gear today. suit, wraps, and a belt. i wanted to work up to 565 in full gear and everything was going super duper until i put the straps up. my setup is the best it's ever been but still the greasy gym bar almost slipped off my back. the weights just rocketed up but i played it safe because i had no control over the bar. i almost lost it on 545 and had to go back down to set the bar on the safeties because it was going to slip right off if i would have tried to walk it back in. that's when i got really frustrated and called it quits.
545 was so easy. i could have tripled it without batting an eyelash. my form was right on and my depth was great.
next week i want to work up to my opener (~565) and maybe do 585 if everything feels right.
march 14, 2010
squats (med box):
45x10
135x5
185x5
225x5
275x1
315x1
345x1
365x1 (rev greens)
385x1
405x1
deadlifts:
135x5 (greens)
185x5
225x5
275x5
315x5
365x0
365x1
abs
45* hyper/ roman chair thing
grip slipped on the first set of 365. pulled second set easily.
march 16, 2010
rotators
benchpress:
45x10
135x5
185x5
dd on
225x1 <--touched
275x1
315x1
365x1
4 board, dd off
185x5
225x5
245x5
shrugs:
135x10
185x5
225x5
275x5
315x5,3,2 <-- grip slipped everytime
275x10
225x10
h-rolls
today i was very weak but i still wanted to work up to my opener. working up, 185x5 felt like a ton and moved very slowly. i slipped into my shirt in two seconds and touched 225 very easily. not a good sign. by the time i got to 365 it felt like a ton and went up very slowly. i wanted to go to 400+ with reverse bands but it would have been useless and frustrating.
i don't think that anything really went wrong today. i've just been in and out of meetings with my father's new business, its crunch time at school right now, and i've barely been eating. so i'm chalking today up to that. i'll shovel some food into me and hit my squat opener on thursday. we might even have a third person training with us that day. that'll be cool.
and an old stale milk jug tipped over in my car's trunk and spilled all over the place, lol. all over my stuff and bands. made for a stinky clean up.
march 18, 2010
squats:
45x10
135x5
185x5
225x3
315x3 (ace)
405x1
455x1
495x0 (straps up)
495x1 (straps down)
goodmornings off pins:
135x5
185x5
225x5
275x5
abs
today's workout was kinda meh! two guys turned into zero guys and i had no training partners or spotter. i didn't feel comfortable walking out 495 with the straps up. i took one step and decided that "this isn't worth getting hurt over." form was really wonky too. my knees were coming in all over the place, which hasn't happened in months. i don't feel over trained but i didn't really take a week off last time.
depth looks iffy. they felt parallel but the camera doesn't lie. the last rep looked the best for depth: http://www.youtube.com/watch?v=sOSz1VvwTpY
march 21, 2010
squats (med box):
45x10
135x5
185x5
225x5
275x1
315x1
355x1
385x1 (rev greens)
415x1
deadlifts:
135x5
185x5
225x5
275x5
325x5
335x5
abs
45* hyper/ roman chair thing
sam & stuart are pretty even in strength. i hope they'll feed off each other some. sam hit a 10lb squat pr & a 5lb deadlift pr. stuart hit a 30lb squat pr and worked his deadlift form because it really sucks. 415 with reverse greens was a pr for me and i've got a lot of work to do on my deadlift form.
some stuff from tonight: http://www.youtube.com/watch?v=FXLZQcYOywc
march 23, 2010
benchpress:
45x10
95x10
135x10
155x10
175x5
195x5
shrugs:
65x10
75x10
85x10
90x2x10
90x20
triceps
shoulders
felt pretty good today and got a nice little pump. sam hit a 10lb pr too.
march 25, 2010
squats:
45x2x10
135x5
185x5
225x3 (ace bottoms)
315x1
405x1
455x1 (wraps)
505x0
505x1
goodmornings off pins:
135x5
185x5
225x5
275x5
315x1
abs
45* hyper/ roman chair thing
felt pretty good tonight and weights felt easy. i hit the rack on the first set of 505 and jammed my hand. then i took it again cause i didn't want to end on a crappy squat. depth felt good and the weight went up fast but, from looking at the videos, it looks like i'm loosing my tightness in the hole and that is what's causing my knees to come in some. i'm really going to focus on staying tight in the hole all the time form now on.
sam squatted 325x1 for a 10lb pr. his form is a little bit better but it was still wonky so he did some doubles after and worked on his form. after 5 months the little guy's already squatting well over twice his bodyweight.
goodmornings were done off a high pins and we finished with some light hypers and heavy abs
warning: rant time
half way through our warmups the plate stealing gym douche came over and wanted to work in and wanted us to critique his form. sam & i are so sick and tired of him. i don't mind helping anyone that wants to learn but this guy really grinds my gears. i don't know how many time he's asked me for squat form help and i don't know how many times i've tried helping him but it's like talking to a brick wall. in one ear and out the other. he just goes back to squatting with the exact same ****ty form during his next set. box squats? no way! he's too advanced to do box squats.
he was all proud of his form today and asked me how much his form is improving. i straight up told him that it looks like ****. i said that this was the last time that i was going to help him and we let him work in with us for one last time. this was a big mistake. he didn't help out. just went wandering around when we were loading/ unloading/ cleaning up. when it was his turn to squat he was off doing curls somewhere and when he came back he was all angry that we skipped him. at the end i told him for one final time exactly what he needed to do to fix his squat form and i showed how to squat properly.
he'll never get it and we're all sick and tired of him.
/rant
video from today: http://www.youtube.com/watch?v=VNvipbVomM8
march 28, 2010
squats:
45x10
135x5
185x5
225x5
275x1
315x1
365x1
deadlifts (off dumbells --> same height as 3 board):
135x5
225x5 (ace bottoms)
315x5
405x1
495x1
555x1 (straps)
585x1
605x1
abs
had a good workout tonight. i had a ton of power left after 495 but knew that my grip wouldn't hold so i used straps. it would have been a 60lbs pr without straps but what are ya gonna do? i still had some in the tank after.
video of tonight's deadlifting: http://www.youtube.com/watch?v=ZXe0aW_e3Uo
march 30, 2010
rotators
benchpress:
45x2x10
135x5
155x5
1 board
175x5
195x5
205x5
235x5
triceps
shrugs
shoulders
wanted to do floor presses today but someone was hogging the only power rack. 1 board work turned out pretty well. left some in the tank too.
april 1, 2010
squats:
45x2x10
135x5
185x5
225x1
275x1 (ace bottoms)
315x1
365x1
405x1
455x1
505x3 (wraps)
goodmornings off pins:
45x5
135x5
185x5
225x5
abs
45* hyper/ roman chair thing
my lower back was jacked up before i started squatting and it got tighter as i got on with my workout but squats felt really good today. the last triple was a very easy 10lbs pr. i probably had 20lbs - 30lbs left in the tank. concentrated on staying tighter and keeping my knees out. good mornings were done off low pins with a close stance. gm's and hypers really fried my back after.
the gym's closed on sunday/ monday so i'll go back home for a workout. it'll be nice to get back to a real gym.
byronsru24
04-01-2010, 08:08 PM
april 1, 2010
squats:
45x2x10
135x5
185x5
225x1
275x1 (ace bottoms)
315x1
365x1
405x1
455x1
505x3 (wraps)
goodmornings off pins:
45x5
135x5
185x5
225x5
abs
45* hyper/ roman chair thing
my lower back was jacked up before i started squatting and it got tighter as i got on with my workout but squats felt really good today. the last triple was a very easy 10lbs pr. i probably had 20lbs - 30lbs left in the tank. concentrated on staying tighter and keeping my knees out. good mornings were done off low pins with a close stance. gm's and hypers really fried my back after.
the gym's closed on sunday/ monday so i'll go back home for a workout. it'll be nice to get back to a real gym.
Trainings looking good man. Whens your next meet?
thanks brian. my next meet's on may 8th/ 9th
april 5, 2010
squats (med box):
45x5
135x5
185x1
225x1
275x1
315x1
350x1
385x1
deadlifts:
135x1
225x1
315x1
405x2x0
10lb squat pr but deadlifts were int he crapper after.
april 6, 2010
rotators
floor press:
45x10
135x10
155x5
175x5
195x5
215x1
235x1
255x1
275x0
225x3
235x3
245x1
255x1
kroc rows
shoulders
shrugs
not the best day. i almost had a nice pr but just ran out of gas. i'll get it next time. the good news is that my strength has not gone down with the weight loss. the bad news is that it hasn't gone up either. did some extra floor pressing after to get some more work in. got a huge pump on accessory work.
april 8, 2010
squats:
45x10
135x5
225x3 (ace bottoms)
315x1
405x1
455x1
515x1 (wraps)
565x1
deadlifts:
135x5
185x5
225x1
275x1
315x1
365x1
405x1
455x1
squatted a 20lb pr tonight with a bit left in the tank. my form was really bad because i came out of the hole fast but lost the weight forwards and my lower back rounded a bit. i had to muscle it back into the groove then then had no problem finishing it. i didn't want to deadlift on sunday so i did some today. played around with my form and worked up to a possible opener.
sam was back int he gym today. he's been sick for an entire week and been throwing up. deadlifted a 10lb pr too the little ****. 315lbs for him.
april 11, 2010
squats (med box):
45x2x10
135x5
155x5
175x5
195x5
215x2
245x2
265x2
deadlifts:
135x4
155x4
175x4
195x4
abs
45* hyper/ roman chair thing
took it really easy tonight. squats felt fast and easy and deadlifts were for form work. stuart added a magic quarter to his squat for a 20lb pr.
april 13, 2010
rotators
floorpress:
45x10
135x5
185x5
205x5
225x5
235x5
185x10
135x20
shrugs
dumbell floor tricep things
had a really good workout. all the gear whoring is making me i miss this raw training big pump stuff.
video from tonight: http://www.youtube.com/watch?v=rH7LxqS22VY
april 17, 2010
squat:
45x10
135x5
185x5
225x3 (ace bottoms)
315x1
405x1
455x1
515x1 (wraps)
575x1 (rev greens)
605x1
that's it. hit my opener super easy. form was right on and depth was good. then took my second and possible third attempts. ended with an easy 40lb pr. brought some stuff down to start lifting in my basement. no more commercial gym.
video from today: http://www.youtube.com/watch?v=uL5hu1Q7HuI
april 18, 2010
squats (med box):
45x5
95x5
135x5
155x5
175x5
195x5
deadlifts:
135x5
185x5
215x5
245x5
275x5
abs
band goodmornings
quick workout to make up for yesterday. i was really run down but got everything in that i wanted to.
april 20, 2010
benchpress:
45x10
135x5
185x1
225x1
1 board
265x1
shrugs
shoulders
more shrugs
pullups (8,6,6,3,2 = 25)
really had to rush today. didn't have time for much. benchpress attempts will be: 220, 265, ???.
video: http://www.youtube.com/watch?v=KaizXFXKheQ
april 22, 2010
squats (med box):
45x10
95x5
135x5
155x5
175x5
200x4
195x8
seated goodmornings:
135x5
155x5
175x5
195x5
225x5
abs
band goodmornings
pullthroughs
good workout. nothing hard.
april 25, 2010
squats (med box):
45x10
95x5
135x5
165x5
185x5
200x5
deadlifts:
135x5
185x5
225x5
265x5
285x5
abs
band goodmornings
april 27, 2010
floor press:
95x10
135x5
155x5
175x5
185x4x5
barbell rows:
135x5
155x5
175x3x5
shoulders
april 29, 2010
squats (med box):
45x5 (band around knees)
135x2x5
165x5
185x5
205x3
200x8
no training tonight. taking the rest of the week off cause of the meet. leaving home friday morning at 5:40am. weight is at 187 - 188 so the cut shouldn't be too bad.
stuart brought some dumbells to the new gym. we now have dumbells from 15lbs to 40lbs. he squatted 235x5 for a 5lb pr too.
2010 pro/am writeup:
stopped eating thursday at noon. stopped drinking thursday at 5pm. we left my place at 6:30am on friday morning. at riviere du loups i put on tons of extra clothes and cranked the heat to sweat out some weights. 2 hours later i put on garbage bags and more clothes and blasted the heat. we got to montreal at 5:30pm.
went to weigh in and weighed 84kg. this sucked big time. i was ready to pass out from the dehydration and the drive but i knew that i had to make 181's or i'd let the other guys down. went for a 2 mile walk in full snow suit get up. came back. weighed 84.1kg. i knew i was in trouble here. i could barely stand and my vision was bluring and i still had 4lbs to go. i couldn't poo or pee or puke. nothing came out.
went back to the hotel room and did the matt krockzaleski hot bath water thing. after 3 hours of sweating it out in boiling hot water and trying to puke up any extra thing i could (there was nothing), i went back and finally made weight at 8pm. went back to the hotel and at chicken noodle soup, salt & vinegar chips, and drank 50/50 gatorade+water mix until i went to bed at 11pm. weight was 193 when i went to bed.
this was probably the second worst thing that i've ever had to do.
ate some more soup/ chips/ gatorade the next morning and weighed 194 by the time squats started.
squats:
518 GOOD (felt off and was harder than expected)
573 GOOD (8lb pr. felt strong. i had 10 -15 left in the tank)
PASS
benchpress:
220 GOOD
264 NO GOOD (the weight cut killed me. i knew i didn't have it so i passed on the third)
PASS
deadlift:
451 GOOD
518 GOOD (7lb pr. had 15 - 20 left in the tank)
562 NO GOOD (i just took this for ****s & giggles cause i wanted to see if i could beat my all time pr in full gear)
i'm pretty happy with my numbers. i'll have a 600 squat soon. spent the rest of the day spotting/ loading the pro B flight and taking pictures of the pro A flight.
met selk (from on here) and a bunch of other cool guys. denis pronin is on hell of a bencher (~465 at 181 junior). nathan hit some good numbers and matt court is both ridiculously strong and ridiculously nice.
the meet took until 10:30pm. went back to the hotel and passed out. drove back to new brunswick the nest morning.
may 16, 2010
squats:
45x5
95x5
135x5
165x5
185x5
210x5
deadlifts:
135x5
185x5
225x5
315x5 (ace bottoms)
365x5
may 17, 2010
benchpress:
45x5
95x5
2 board
135x5
185x5
205x5
225x5
barbell rows
lying tricep extensions with band
shoulders
back to 4 days a week. going to focus more on putting on some size in the next year and getting bigger. 205lbs or bust. sobey's had pop tarts on sale today. 2 for $5. i cleaned them out of smores poptarts. the lady at the cash just looked at me.
may 19, 2010
squats (med box):
45x10
95x5
135x5
165x5
190x5
215x3
210x8
goodmornings:
135x5
155x5
175x5
195x5
215x5
abs
note to self: don't spend 2.5 hours mowing the lawn the day before squats & goodmornings, lol.
i bought a new car on friday. my first car that i bought myself with my own money. picked it up saturday, drove it sunday, drove it monday, and on tuesday someone did a hit & run and ran into my right rear bumper while i was in class. now it's got two two huge streaks on the back where the paint's been torn off and a huge green paint streak from the other car.
i'm going to get some of that paint match stuff at canadian tire + some scratch polisher and see if i can't fix the paint. i just can't have anything nice :(
...and i caught a cold on the weekend so everything felt like a ton of bricks today or maybe that was the lawn mowing.
may 24, 2010
floorpress
shrugs
had no motivation today but i knew i had to do something. the entire workout took about 15 or 20 minutes.
may 26, 2010
squats (med box):
45x10
135x5
155x5
175x5
195x5
220x3
215x8
goodmornings:
135x5
185x5
205x5
225x5
this was the first workout since the meet that i enjoyed. i felt like i didn't suck today. all the weights moved well. squatting with a band around my knees is so much harder than i thought. hopefully it'll pay off and my knees won't come in anymore.
http://www.youtube.com/watch?v=crGticKF7ic
i talked to one of the trainers at the military base in oromocto on the weekend when girlfriend and i went to a bbq. they're having another raw meet this year. it'll be in december. that's six months of training.
at the meet i want to:
squat: 435 in belt & wraps
bench: 275
deadlift: don't care cause i want to focus on gear in this lift.
those will be good improvements over last year.
may 27, 2010
deadlift:
135x5 (ace bottoms)
225x5
275x5
315x5
375x5
missed sunday so i deadlifted tonight. this close stance sumo stuff is crap. i feel so weak.
http://www.youtube.com/watch?v=RG3D0xLhcKc
may 30, 2010
squats (med box):
45x5
95x5
135x5
155x5
175x5
195x5
220x5
deadlifts:
135x5 (ace breifs)
225x5
275x5
325x5
385x5
abs
good workout. deadlifts are feeling stronger every week.
may 31, 2010
benchpress:
45x10 (manpon)
45x10 (purples)
135x5
145x5
155x5
165x5
175x5
barbell rows:
135x5
185x5
205x5
225x5
june 2, 2010
squats (med box):
45x5
135x5
160x5
185x5
205x5
225x5 <-- was supposed to be 3
220x9 <-- was supposed to be 8
goodmornings:
135x5
160x5
185x5
205x5
225x5
245x5
june 6, 2010
squats (med box):
45x5
135x5
155x5
175x5
195x5
225x5
deadlifts:
135x5 (ace bottoms)
225x5
275x5
335x5
405x5
abs
was supposed to deadlift 395x5 today but said what the hell.
june 7, 2010
benchpress:
45x5
135x5
2 board
155x5
175x5
195x5
215x5
shrugs
135x5
185x5
225x5x5
june 9, 2010
squats (med box):
45x5
135x5
165x5
185x5
205x5
230x3
225x8
goodmornings:
135x5
185x5
225x5
255x5
june 13, 2010
squats (med box):
45x5
135x5
165x5
185x5
205x5
230x5
deadlifts:
135x1 (ace bottoms)
225x1
315x1
405x1
415x5
abs
was gonna pull a max deadlift but wasn't feeling 405 so i just did a set of 5 instead. sam was back too and stuart pulled 275x5 for a 15lbs pr. sam's lost some weight too. he's down to 147lbs from 162 a couple of months ago.
june 14, 2010
floorpress:
45x10
135x5
155x5
175x5
195x5
215x5
shrugs
band pull aparts
june 16, 2010
squats (med box):
45x5
135x5
165x5
195x5
215x5
235x3
230x8
http://www.youtube.com/watch?v=SxnYRUnJ464
june 20, 2010
squats (med box):
45x10
135x5
165x5
195x5
215x5
235x5
deadlifts:
135x5
225x5
315x5
365x1
405x1
455x1
abs
june 21, 2010
benchpress:
45x5
135x5
185x1
225x1
245x1
rows
135x5
155x5
175x2x5
deadlifts:
135x1
225x1
275x1
315x1
365x1
405x1
i'm still stronger conventional than sumo. next training cycle is gonna be raw deadlifts.
july 4, 2010
squats (med box):
45x10
135x5
165x5
195x5
225x5
240x5
deadlifts (off plates):
135x5
185x5
225x5
275x5
315x5
abs
july 5, 2010
benchpress:
45x10 (manpon)
95x5
135x5
155x5
185x5
215x5
dumbell jm presses
facepulls
stuart tried an old denim today for a few sets and to have some fun. benchpress off manpon was a 10lb pr.
july 7, 2010
squats (med box):
45x10
135x5
165x5
195x5
225x5
245x3
goodmornings:
135x5
185x5
225x5
255x5
abs
sam & stuart both made it tonight. we're trying to set up a time that works for everyone.
july 8, 2010
ghetto t-bar rows:
135x2x10
185x10
225x10
275x10
315x10
365x10
315x3x10
military press:
45x10
65x10
85x2x10
45x50, 25
barbell rows:
135x10, 15, 15, 10
facepulls
july 11, 2010
squats (med box):
45x10
135x5
155x5
185x5
205x5
225x5
245x5
deadlifts (off 3 board):
135x5
225x5
315x5
365x5
405x5
abs
felt good today. i'm surprised that i haven't lost that much strength on my conventional deadlift after not training it for half a year.
july 12, 2010
floorpress:
45x10
135x5
155x5
175x5
195x5
225x5
skull crushers
shoulders
july 14, 2010
squats (med box):
45x10
135x5
165x5
195x5
225x5
250x4 <-- was supposed to be 3
goodmornings:
135x5 (rev greens)
185x5
225x5
275x5
been feeling good lately. the week off did me good.
july 18, 2010
squats (med box):
45x10
135x5
165x5
195x5
225x5
250x5
rack pulls (off pin #2):
45x5 (greens)
135x5
225x5
275x5
315x5
abs
went boating yesterday. pulled something in my groin while getting the boat ready and got a wicked painful sunburn. paid for it while squatting today, lol. but it was totally worth it.
july 19, 2010
benchpress:
45x10
135x5
3 board:
185x5
225x5
245x5
275x0
barbell rows:
135x5
155x5
175x5
185x5
205x5
shoulders
facepulls
benchpress was feeling terrible today. couldn't get stable and left shoulder was bothering me. hadn't eaten much either. it'll be better next time.
july 21, 2010
squat (med box):
45x10
135x5
165x5
195x5
225x5
255x3
good mornings:
185x5 (rev blues)
225x5
275x5
295x5
Blaine-O
07-21-2010, 08:14 PM
Some heavy stuff with the good mornings man.
thanks. i'm keeping stuff pretty light for now.
july 22, 2010
shrugs
tate presses
tricep pulldowns
curls
shoulders
july 25, 2010
squats (med box):
45x10
135x5
165x5
195x5
225x5
255x5
rack pulls (pin 2):
45x5 (blues)
135x5
185x5
225x5
275x5
315x5
365x5
abs
video from today: http://www.youtube.com/watch?v=-E1GuZ-q2y8
july 26, 2010
benchpress:
45x10
135x5
185x5 (reverse greens)
225x5
255x5
285x5
315x1
325x1
dumbell floor press
tricep pulldowns
shoulders
20lb pr on reverse band bench.
july 28, 2010
squats (med box):
45x10
135x5
165x5
195x5
225x5
260x3
goodmornings:
45x10
135x5
185x5
225x5
275x5
i think good mornings were a 20lb pr.
july 29, 2010
barbell rows:
135x5 (reverse greens)
225x5
245x5
265x5
285x5
305x5
military press
upper back
curls
shoulders
august 2, 2010
benchpress:
45x10
1 board
135x5
155x5
175x5
195x5
215x5
deadlifts
135x5
225x1
315x1
405x1
455x1 (ace bottoms)
495x1
525x2x0
i'm really disappointed with my deadlifts. missed yesterday cause i was on vacation with the girlfriend. i'll redo my deadlift training to work my sumo more. i want 545lbs by x-mas.
http://www.youtube.com/watch?v=rvW366MEsMw
august 3, 2010
deadlifts:
135x5
225x5
315x1
405x1 (ace bottoms)
455x1
525x1
http://www.youtube.com/watch?v=I5l_N-G3RvU
did what was suggested and pulled a pr. felt like i had 10lbs - 15lbs left in the tank too. pretty happy.
august 4, 2010
squats (med box):
45x10
135x5
165x5
195x5
225x5
265x3
no back work today. back was completely fried from deadlifting heavy two days in a row. need time to recover.
august 5, 2010
shrugs
dumbell jm presses
military press
biceps
upper back work
shoulders
august 8, 2010
squats (med box):
45x10
135x5
165x5
195x5
225x5
265x5
deadlifts:
135x5
225x5
275x6x1
315x1 (bottoms)
405x1
495x1
abs
stuart got a 10lb pr tonight
august 9, 2010
benchpress:
45x10
135x5
185x1
225x1
255x1
175x5
195x5
225x3
tate presses
tricep pushdowns
just played around with benchpress tonight and did some accessory work. 255 felt smooth and easy.
yesterday's speed deadifts: http://www.youtube.com/watch?v=hjWqGM7j8RU
august 11, 2010
squats (med box):
45x10
135x5
175x5
215x5
245x5
270x3
seated goodmornings
45x5
135x5
155x5
175x5
seated goodmornings were hard. drank too much mik and felt like i was gonna throw up. two more weeks with the band around my knees then it's back to normal squatting.
august 12, 2010
benchpress:
45x10 (double purples)
135x4x3 comp grip
135x4x3 close grip
barbell rows
curls
tricep pushdowns
shoulders
probably the best workout since the pro/am in may. haven't done speed bench in forever. sets got better and faster with every rep.
speed benches: http://www.youtube.com/watch?v=IIibYH0rIDY
august 15, 2010
squats (med box):
45x10
135x5
175x5
215x5
245x5
270x5
deadlifts:
135x2 (bands didn't work so we took them off)
135x5
225x1
315x6x1
405x1 (bottoms)
455x1
495x1
545x1
abs
20lb deadlift pr. that's 30lbs in one months by changing my form.
deadlifts: http://www.youtube.com/watch?v=BvnUAun3_9w
august 16, 2010
benchpress:
45x10
135x5
2 board
185x5
225x4x5
245x5
dumbell floorpress
shoulders
august 18, 2010
squats (med box):
45x10
135x5
175x5
215x5
245x5
275x3
goodmornings off chains:
135x5
225x5
275x5
315x1
august 19, 2010
benchpress:
45x10 (double purples)
95x3
155x3
145x4x3 (comp grip)
145x4x3 (cg)
triceps
lats
gunz
military press
h-rolls
http://www.youtube.com/watch?v=e-hUYZvU9W4
august 22, 2010
squats (med box):
45x10
135x5
175x5
215x5
245x5
275x5
rack pulls (pin 2):
135x5
225x5
315x5
405x5
455x0
abs
felt a pain in my groin on 455 so i shout it down.
august 23, 2010
benchpress:
45x10
135x5
185x5 (reverse greens)
225x5
255x5
285x5
305x1
335x1
shrugs
triceps
facepulls
h-rolls
shoulder stuff
lifted alone tonight. still got an easy 10lb pr
august 25, 2010
squats (med box):
45x10
135x5
175x5
215x5
245x5
280x3
took it really easy. groin is still a bit tender. one more day then i'm gonna rest up. squats are feeling super easy.
august 26, 2010
benchpress:
45x10
45x10 (bands)
95x5
155x4x3 close grip
155x4x3 comp grip
barbell rows
triceps
h-rolls
facepulls
curlz
september 5, 2010
squats (med box):
45x10
135x5
175x5
215x5
245x5
280x5
rack pulls (pin 2):
135x5 (greens)
185x5
225x5
275x5
abs
september 6, 2010
benchpress:
45x10
135x5
185x3
205x3
225x3
245x3
265x1
lat pulldowns
chest supported rows
reverse pec deck
had a good workout in the garage.
video from benching: http://www.youtube.com/watch?v=xr49OGOeG0I
september 8, 2010
squats (med box):
45x10
135x5
165x5
195x5
225x5
255x5
285x3
goodmornings off chains:
135x5
185x4x4
september 9, 2010
benchpress:
45x10
135x4x3 (cg)
135x4x3 (comp grip)
shrugs
triceps
gun show
military press
shoulders
september 12, 2010
squats (med box):
45x10
135x5
165x5
195x5
225x5
255x5
285x5
deadlifts:
135x5
185x5
225x1
275x6x1
abs
september 13, 2010
floorpress:
45x10
135x5
165x5
185x5
205x5
235x6
245x1
barbell rows
h-rolls
1 rep pr tonight. had a little left in the tank. had no energy after.
september 15, 2010
squats (med box):
45x10
135x5
165x5
195x5
215x5
255x5
290x3
seated goodmornings
september 16, 2010
benchpress:
45x10
95x10
155x4x3 (cg)
155x4x3 (comp grip)
triceps
pythons
september 19, 2010
squats (med box):
45x10
135x5
185x5
225x5
255x5
290x5
rack pulls (pin 3):
45x5 (blues)
135x5
185x5
225x5
275x5
315x5
abs
september 20, 2010
benchpress:
45x10
135x5 (rev greens)
225x5
245x5
265x5
285x5
315x5
shrugs
triceps
had no motivation today. i just wanna sit and eat ice cream. still hit a 10lb pr so it wasn't all bad
september 22, 2010
squats (med box):
45x10
135x5
185x5
225x5
260x5
295x3
seated goodmornings
squats felt awesome. got off school early and napped for 3 hours. felt like a baus.
september 23, 2010
benchpress:
45x10
95x5
135x5
175x4x3 (cg)
175x4x3 (comp grip)
barbell rows
military press
shoulders
pythons
h-rolls
september 26, 2010
squats (med box):
45x10
135x5
185x5
225x5
260x5
295x5
deadlifts:
135x5x1
225x1
315x1
405x1 (ace bottoms)
455x1
495x1
555x1
abs
squats felt much harder then they should have. deadlifts felt strong. pulled a smooth 10lb pr, much easier than 545 last month, and had another good 10-15lbs left in the tank. i'm gonna try to get 605 in briefs by next summer. that'll be a big milestone.
i'm gonna start adding abs back in on thursdays. i don't feel like i need two ab days since we barely ever wear a belt but thursdays are lazy so why not?
september 27, 2010
benchpress:
45x10 (manpon)
135x5
155x5
175x5
195x5
215x5
225x5
rows
triceps
h-rolls
shoulders
september 29, 2010
squats (med box):
45x10
135x5
185x5
225x5
265x5
300x3
abs
bw: 201lbs. PR!!!
cut it short today cause i had a major headache. when i was warming up with the bar the back of my head felt like it was going to explode and it didn't get any better from there on out. took some ibuprofin but it did nothing. i hope i'm not getting another cold. i just got over one. everyone at school seems to be sick all the time this year. however, squats felt easy tonight and i finally weight over 200lbs. yea buddaaayyyyy.
september 30, 2010
benchpress:
45x10 (greens)
95x5
115x4x3 (close grip)
115x4x3 (comp grip)
shrugs
h-rolls
pipes
delts
october 3, 2010
squats (med box):
45x10
135x5
185x5
225x5
265x5
300x5
rack pulls (pin 3):
135x5 (greens)
225x5
275x5
315x5
365x5
405x5
abs
gGGwPkXYPfs
october 4, 2010
benchpress:
45x10
135x5
2 board
185x5
205x5
225x5
245x5
265x5
dumbell jm presses
h-rolls
barbell rows
delts
vEhY-YYKVrs
october 6, 2010
squats (med box):
45x5
135x5
185x5
225x5
265x5
305x3
goodmornings
abs
wow! i can't believe that my back is still fried from monday. i was going to go heavy on goodmornings but i could barely handle 135x10.
october 7, 2010
benchpress:
45x10
45x10 (greens)
95x3
135x4x3 (close grip)
135x4x3 (comp grip)
shrugs
triceps
gunz
shoulders
h-rolls
october 11, 2010
benchpress:
45x10
135x5
4 board
185x5
225x5
255x5
275x5
295x5
315x5
barbell rows
triceps
h-rolls
benching felt very strong but the weight felt really heavy. i'm not used to holding anything over 300 anymore. stuart's been making good progress. he pulled 355 last week and he's finally putting on some weight. by spring he should be close to 315/ 255/ 405.
4HXHAcXxF2o
october 13, 2010
squats (med box):
45x10
135x5
185x5
225x5
265x5
310x3
goodmornings
abs
october 14, 2010
benchpress:
45x10
135x5
185x1
225x1
275x1
285x0
135x4x10
triceps
curls
h-rolls
shoulders
october 17, 2010
squat (med box):
45x10
135x5
185x1
225x1
275x1
315x1
365x1
405x1
415x0
i'm very happy with tonight. i had a really long day and only ate one meal but still squatted 405 in just a belt for a 20lb pr. i got stapled on the box by 415 but i know that i can get it if i'm more rested. i'll probably take next week off by the feel of things because my groin is still bothering me a bit and i want to get it healed up.
october 18, 2010
benchpress:
45x10
135x5
185x1
225x1
285x1
barbell rows
triceps
h-rolls
shoulder
had a good group of guys tonight and everyone worked hard. stuart hit 235 for a 10lb. i hit 285 for a 10lb pr cause i wasn't going to let stuart have the only pr. had a couple of guys form school come by. they worked hard and i was pretty impressed how quickly they picked up bench technique.
october 20, 2010
squat:
45x10
135x5
185x1
225x1
275x2x1
275x1 (wraps)
315x1
goodmornings
abs
next week is gonna be a deload and i wanted to get some free squatting in for a little meet in 6-ish weeks. felt weird at first but 315 felt like an empty bar.
stuart squatted 305 off the box tonight, a 30lbs pr for him. he's added 80lbs to his squat, 20lbs to his bench, and70lbs to his deadlift since he started lifting with me 7 or 8 months ago. he'll hit a 1000lb total ithin 6 months
october 25, 2010
deadlifts up to 465 raw then 495 in briefs and missed 565
got bored and did some deadlifting. 465 sumo is a 10lbs pr and i pulled it without a belt. i've never pulled more than 365 without a belt. could have pulled 500 raw tonight but that'd be just gay. kept missing 565 cause my briefs don't fit anymore and i can't get the legs pulled up. the power & speed is there for 585.
october 31, 2010
squats:
45x10
135x10
225x10
275x10 (wraps)
185x10
deadlifts:
135x2
225x2
315x2
395x2
315x3 <--these re-agitated my groin so i decided to stop
off 3" block <--didn't bother groin
315x5
365x5
405x5
abs
swimming x 1
i ripped a $60 pair of shorts today when squatting. they were one of my favourites. gonna do free squats on sundays until the meet and box squats on wednesdays to build some speed back up. gonna try to up the weight every week.
i wanted to start the coan phillipi routine today but my groin hurt again on some of the sets. conventional pulls seem to hurt it. so instead of the coan phillipi routine, i'm gonna i'm gonna work up to a heavy double and then do some elevated work.
november 1, 2010
rotators
benchpress:
45x10
1 board
135x5
185x5
225x5
245x5
barbell rows
shoulders
triceps
h-rolls
i think 245x5 is a pr but not sure.
november 3, 2010
squats (med box):
45x10
135x5
185x2
225x6x2
goodmornings:
45x5
135x5
185x5
225x5
185x10
abs
november 4, 2010
rotators
decline benchpress:
45x12
135x12
155x8
175x8
incline dumbell press: 30x12, 40x12
dumbell flyes: 15x12, 20x12
concentration curls: 15x12, 30x8
barbell curls: 75x6
dumbell shoulder press: 30x12, 40x12
side delts: 15x12, 20x12
this workout was super hard. diet is moving along too. i can tell that i'm getting leaner.
november 7, 2010
squats:
45x10
135x10
185x10
225x10
285x10 (wraps)
deadlifts (pin 3):
135x5
135x5 (blues)
225x5
275x5
315x5
365x5
405x5
455x5
abs
big 50lb pr on deadlifts
november 8, 2010
floorpress:
45x10
135x5
185x5
225x7
185x2x10
barbell rows: 135x10, 155x5x10
triceps
shrugs: 135x10, 225x10, 315x10
triceps
h-rolls
spent a loooong day in class today. we've got a huge project due tomorrow morning and this afternoon we realized that we did a major part of it completely wrong. was at school until 8:30pm. i didn't know that i was going to stay late so i ate my last meal at 3:30pm. i started dieting 2 weeks ago so i was pretty cranky when i got hungry. got home, ate some potatos, and lifted.
gonna be a long night finishing this project.
november 10, 2010
squats (med box):
45x10
135x5
185x2
245x6x2
sldl's
135x10
155x10
175x10
195x10
abs
stiff legged deadlifts killed. haven't done them in forever. got a 4 day weekend coming up so i'm gonna go home tomorrow and lift in the garage.
november 11, 2010
rotators
benchpress:
45x12
135x12
155x10
185x10
incline dumbell press: 25X12, 35x12, 50x12
flyes: 10x12, 15x12, 20x12
dumbell curls: 20x12, 30x8
barbell curls: 65x8
dumbell military press: 25x12, 35x12, 45x11
shoulders
good to be back in my garage gym
november 14, 2010
squats:
45x10
135x10
235x10
315x10 (wraps)
365x1
deadlifts:
135x1
225x1
315x6x1
405x1 (briefs)
495x1
565x2x0
abs
hit a 7 rep pr on squats but i'm dissapointed with my deadlifts. i keep stalling just below my knees. i've gotta find a way to fix this. staurt hit another 10lb deadlift pr tonight.
november 15, 2010
benchpress:
45x10
135x5
185x5 (reverse greens)
225x5
275x5
325x5
345x1
365x1
barbell rows:
135x5
155x5
175x5
195x5
215x5
175x2x5
155x15
triceps x 2
h-rolls
10lb 5 rep pr. 30lb one rep pr. good night.
november 17, 2010
squats (med box):
45x10
135x5
185x2
225x5
265x6x2
sumo goodmornings (off chains):
45x5
135x5
185x5
225x5
275x5
abs
november 18, 2010
rotators
benchpress:
45x10
135x3x10
pipes
swimming
i've been really busy with school this week and am feeling it. just did a little workout tonight to get the blood flowing and cooled off with a nice swim.
november 21, 2010
squats:
45x3x1
135x2
185x2
225x2
275x2
315x2 (wraps)
365x2
405x2 (rev greens)
deadlifts:
135x5
185x2
225x2
275x2
315x2 (briefs)
365x2
405x2
455x2
495x5
abs
november 22, 2010
benchpress (manpon):
45x10
135x5
175x5
215x5
230x5
barbell rows:
135x5
155x5
175x5
195x5
tricep pushdowns
tate presses
h-rolls
diet is going well and i'm feeling strong. weight is down to 196lbs and hit a 5lb pr tonight with more int he tank.
november 24, 2010
squats (med box):
45x10 (double purples)
135x5
185x6x2
seated goodmornings:
45x5
135x5
155x5
175x2x5
abs
november 25, 2010
rotators
decline benchpress:
45x12
135x12
155x3x12
flat foot bench:
185x1
215x1
hammer curls
band curls
dumbell military press
dumbell side raises
video from yesterday's squats
MaVT00ARNwo
november 28, 2010
squats:
45x10
135x5
185x1
225x1
275x1
315x1
365x1 (wraps)
405x1
425x1
deadlifts (pin 2)
45x5 (blues)
135x5
225x5
315x5
365x5
405x5
455x1
abs
november 29, 2010
benchpress:
45x10
135x5
185x5
3 board:
225x5
245x5
265x5
285x5
barbell rows:
135x5 (rev greens)
225x5
245x5
265x5
285x5
305x5
shrugs
triceps
h-rolls
felt really beat up from yesterday. backed off a bit on the weights
december 1, 2010
squats (med box):
45x10
45x5 (double purples)
135x2
205x6x2
chain suspended goodmornings:
45x5
135x5
185x5
225x5
275x5
315x3
abs
we moved the pins in the power rack down a hole for rack pulls on sunday. that means the tension was higher than last week. it was probably 300+ at the top. weight still moved well.
december 2, 2010
rotators
decline benchpress:
45x12
95x12
135x12
155x12
175x12
135x20
incline dumbell benchpress: 30x12, 40x20, 40x12 (purple band)
concentration curls: 20x10, 30x2x10
barbell curls: 45x2x10
upright rows: green band x 3x10
side delts: 20x2x10
december 5, 2010
squats (med box):
45x10
135x5
185x5
225x5
deadlift:
135x5
225x1
315x1
405x1 (briefs)
495x1
565x1
10lb deadlift pr tonight. most i've ever deadlifted. getting closer to my goal
december 6, 2010
bechpress:
45x2x5
135x5
185x1
225x1
255x1
290x0
135x some reps
barbell rows: 135x5x10
band triceps
h-rolls
totally worn out today. didn't have any energy and got stapled by 290. i'll get it next time.
december 8, 2010
squats (med box):
45x10
45x5 (double purples)
135x2
185x2
225x6x2
goodmornings:
45x5
135x5x5
abs
my back is completely fried from benching so i took it really easy on goodmornings. my right elbow is starting to act up a bit too when squatting. i'm going to back off a bit next week and then i'll be taking a week off.
december 12, 2010
squats (med box):
45x10
95x5
135x5
155x5
185x5
deadlifts (5 board):
135x5
225x5
315x5
405x5
495x1
545x1
575x1 (ace bottoms)
600x1
t-bar rows
abs
december 13, 2010
rotators
benchpress (manpon):
45x10
135x5
175x5
205x5
235x5
255x1
barbell rows (double purples):
135x5
155x5
175x2x5
185x5
military press:
45x15
55x2x15
65x15
side delts
triceps
rotators
my weight is still dropping and my benchpress is still going up. hit a 5lb pr tonight and left a little in the tank. i watched the westside special strengths video the other night and did some of the shoulder traction stuff today before & after benching. my shoulder feels good. hopefully this'll help my shoulders feel better
december 15, 2010
rotators
floorpress:
45x10
135x3
135x4x3 (comp grip + 1 chain)
135x4x3 (ring on rings + 1 chain)
dumbell press:
40x10
50x2x10
60x8
facepulls
curls
shrugs
rotators
went up and lifted with the moncton/ amherst guys. had a really good night.
december 16, 2010
squats (med box):
45x10
95x5
135x5
165x5
195x5
goodmornings off chains:
45x5
135x5
185x5
225x5
285x5
325x1
ghetto belt squat
pull throughs
abs
two prs on goodmornings tonight. weight is at 188lbs. time to start eating again.
december 19, 2010
squats (med box):
45x10
95x5
135x5
165x5
195x5
block pulls (5 board):
135x5
225x5
315x5
405x5
455x5
495x1 (ace bottoms)
585x1
635x1
barbell rows:
135x5
155x5
175x5
195x5
215x5
ghetto belt squat
pull throughs
abs
bojackson
12-19-2010, 04:11 PM
nice work in here H_M
december 20, 2010
rotators
benchpress:
45x10
135x5
2 board
185x5
225x5
275x5
ghetto t-bar rows
band pushdowns
tate presses
dumbell military press
rotators
10lb 2 board pr
january 2, 2011
squats (med box):
45x10
135x5
165x5
195x5
225x5
deadlifts (4 board):
135x5
225x5
315x5
405x5
495x1
545x0
545x1
barbell rows:
135x5
155x2x5
175x5
195x5
ghetto belt squat
abs
pullthroughs
january 3, 2011
rotators
benchpress:
45x10
135x5
3 board
185x5
225x5
265x5
295x5
315x3x3 (dd on)
365x1
405x1
shrugs
triceps
h-rolls
first day breaking in my new ginny double denim. it's one seriously jacked up shirt. it'll take a few months to break in the shirt and get used to the heavier weights again. 295x5 off a 3 board was a raw pr.
january 5, 2011
squats (med box):
45x10
135x5
165x5
195x5
235x3
goodmornings (reverse greens):
135x5
185x5
225x5
285x5
pullthroughs
abs
ghetto belt squat
very easy 10lb goodmorning pr.
january 6, 2011
rotators
benchpress:
45x10 (manpon)
115x4x3 (comp grip)
115x4x3 (cg)
185x3
225x3
265x1
dumbell press
40lbsx20
40lbsx20 (purple)
40lbsx11 (2 purples)
gunz
side delt raises
facepulls
january 9, 2011
squats (med box):
45x10
95x5
135x5
165x5
195x5
235x5
block pulls (4 board):
135x5
225x5
315x5
405x5
455x5
495x1
555x0
555x1 (briefs)
605x1
635x0
barbell rows:
135x5
185x5
205x5
225x5 (straps)
245x5
pullthroughs
abs
ghetto belt squats
pulled a 50lb raw pr tonight. i'm happy with 605 in briefs but really wanted 635. i'll concentrate on singles next week and get it for sure.
OEvkg9PiQg4
january 10, 2011
rotators
floorpress:
45x10
135x5
175x5
205x5
245x5
4 board (shirt on):
315x3
365x3
385x1
405x1
425x1
3 board (shirt on):
385x1
405x1
425x1
barbell rows:
135x10
155x10
175x10
195x10
military press:
45x10
95x10
75x2x10
tate presses:
20lbs x10
30lbs x10
40lbs x10
h-rolls
tractioning shoulder
had a good night tonight. 10lbs raw pr on floorpress. shirt work is feeling better too. weight doesn't feel quite as heavy as last week.
smFIjQOAT_4
jutt-u-YZto
january 12, 2011
squats (med box):
45x10
135x5
165x5
195x5
225x5
245x3
pullthroughs
abs
did a quick workout tonight because it was very late and stewart showed up late becaus he got stuck in a big snowstorm.
january 13, 2011
rotators
benchpress:
45x10
130x4x3 (comp grip)
130x4x3 (cg)
dumbell press:
30lbs x20 (purples)
40lbs x20
40lbs x25
gunz
facepulls
rotators
january 16, 2011
squats (med box):
45x10
135x5
165x5
195x5
220x5
245x5
deadlifts (4 board):
135x5
225x5
315x1
405x1 (briefs)
495x1
585x1
635x0
635x1
abs
pullthroughs
ghetto belt squat
grip slipped on the first try with 635. got it on the second try. stuart pulled 375 for a 10lb pr
january 17, 2011
rotators
benchpress:
45x10
135x5 (rev greens)
225x5
265x5
295x5
335x5
barbell rows:
135x5
175x5
205x5
225x5 (straps)
255x5
triceps
dumbell shoulder press
rotators
stuart was away so i didn't have a handoff and couldn't get into my shirt tonight. 335x5 was a 10lb pr but it was one of the hardest benchpress sets i've ever done.
january 19, 2011
squats (med box):
45x10
135x5
165x5
195x5
225x5
255x3
goodmornings (rev blues):
225x5
275x5
315x5
abs
pullthroughs
ghetto belt squats
i was exhausted today. i didn't get much sleep last night and fell asleep before training. that never happens. 315 felt like a ton on my back but it was still good for a small pr. i'm going to cut out deadlifts next week and then it's a planned week off. going from rall aw work to deadlifting & benching in gear every week is putting the hurt on me.
january 20, 2011
rotators/ shoulder tractioning
benchpress (manpon):
45x10
145x4x3 (cg)
145x4x3 (comp grip)
185x1 (to chest)
225x1
265x1
295x2x0
225x10
shrugs:
135x10
185x10
225x10
275x10
315x10
dumbell press (purple band):
40lbs 2x20
40lbs x30
gunz
h-rolls
shoulder tractioning
all benches felt fast but i crapped out on 295. it felt light but i just couldn't move it. redeemed myself with a big pr with 225. i've been wanting to bench 225x10 forever and i finally did it.
january 23, 2011
squats (med box):
45x10
135x5
165x5
195x5
225x5
255x5
abs
pullthroughs
ghetto belt squat
Solid work mate. Are you training for a meet?
thanks man. i'm training for the cpf pro/am in 2012. i might do a bench only in maine before that if things are going well
january 24, 2011
rotators
benchpress:
45x10
1 board:
135x5
165x5
195x5
225x5
255x5
3 board (shirt on):
315x3
365x3
405x3
435x1
455x1
2 board (shirt on):
365x1
385x1
415x1
tate presses: 20lbs x15, 30lbs x3x15
barbell rows:
135x5
155x5
175x5
195x5
facepulls
rotators
10lb raw 1 board pr, 10lb shirted 2board pr, 30lb shirted 3board pr
video from tonight:
BA55N2auyxI
january 26, 2011
squats (med box):
45x10
135x5
165x5
195x5
225x5
265x3
goodmornings (reverse greens):
135x5
185x5
225x5
275x5
315x5
abs
pullthroughs
ghetto belt squat
january 27, 2011
had one of the worst workouts in a long time tonight. not worth posting
february 6, 2011
squats (med box):
45x10
135x5
165x5
195x5
225x5
265x5
deadlifts (3 board):
135x5
225x5
315x5
405x5
455x5
495x1
545x0
abs
pullthroughs
february 7, 2011
rotators
benchpress:
45x10
135x5
185x5
215x5
245x5
barbell rows:
135x5
155x5
175x5
195x5
225x3x5 (straps)
tate presses
side delts
rotators/ shoulder traction
february 9, 2011
squats (med box):
45x5
135x5
175x5
215x5
245x5
275x3
goodmornings off chains:
135x5
185x5
225x5
285x5
ghetto belt squats
abs
february 10, 2011
rotators
benchpress (manpon):
45x10
135x4x3 (close grip)
135x4x3 (comp grip)
185x1
225x5
275x1
military press:
45x10
65x10
85x10
105x10
dumbell floor press
gun show
shoulder tractioning
february 13, 2011
squats (med box):
45x10
135x5
185x5
225x5
275x5
deadlifts (3 board):
135x5
225x5
315x5
405x1
495x1
545x0
abs
pullthroughs
squats felt good but didn't have it on deadlifts. i'll get it next time.
february 14, 2011
rotators
benchpress:
45x10
135x5
3 board
185x5
225x5
265x5
305x3
325x1
barbell rows:
135x5
185x5x5
tricep pushdowns
side delts
h-rolls
shoulder tractioning
20lb pr on three board.
byronsru24
02-15-2011, 11:59 PM
Keep up the good work dude. You've gotten a lot stronger since I was in your journal last
thanks brian. i'm on track to put up a decent total.
february 16, 2010
squats (med box):
45x10
135x5
185x5
235x5
285x3
seated goodmornings:
45x5
135x5
185x5
225x5
ghetto belt squat
pullthroughs
abs
february 17, 2011
rotators
benchpress:
45x10
95x5
135x3
155x4x3 (close grip)
155x4x3 (comp grip)
shrugs:
135x10
185x10
225x10
275x10
315x10
curlz for the girlz
shoulder tractioning
february 20, 2011
squats (med box):
45x10
135x5
185x5
235x5
285x5
deadlift (3 board):
135x5
225x1
315x1
405x1
495x1 (briefs)
585x1
abs
february 21, 2011
rotators
benchpress:
45x10
135x5
185x3
2 board:
225x3
275x1
315x2 (shirt)
1 board:
365x1
chest:
405x1
barbell rows:
135x5
185x5x5
tricep pushdowns
plate raises
shoulder tractioning
first time benching 4 plates.
DHg8q9FdYvc
byronsru24
02-21-2011, 07:58 PM
Congrats on the 4 plates. Need to hammer that lockout a bit more and you'll be at 455 in no time
i know. my lockout sucks. gonna be doing a lot more 4,5,6 board work and more shirt work
february 23, 2011
squats (med box):
45x10
135x5
185x5
245x5
295x3
goodmornings (rev greens):
135x5
185x5
225x5
275x5
315x5
abs
february 24, 2011
rotators
benchpress:
45x10
135x3
175x4x3 (clos grip)
175x4x3 (comp grip)
had no motivation to train tonight but had to do something. my shoudler was bothering me so i worked more on form. by the end of it the weight was flying up
february 27, 2011
squats (med box):
45x10
135x5
185x5
235x5
295x5
deadlifts:
135x1
225x1
315x1
405x1
495x1 (briefs)
585x0
abs
was really close on the 585 deadlift. i stalled just below the knees. i haven't done any speed work in three months and i know that i'll destroy the weight after doing some speed work again. time to figure out how to attach some bands to my platform and get to work.
stuart pulled a solid 385 deadlift for a 10lb pr. another 20lbs and he'll pull the big 4 plates.
february 28, 2011
rotators
floorpress:
45x10
135x5
165x5
195x5
225x5
255x4
275x1
285x1
barbell rows:
135x5
155x5
175x5
195x5
215x5
side dumbell raises
band pushdowns
shoulder tractioning
20lb floor press pr tonight. pretty happy with that.
march 3, 2011
rotators
floorpress (purple bands):
45x10
135x5x3 (close grip)
135x5x3 (comp grip)
dumbell jm presses
dumbell shoulder press
gun show
shoulder tractioning
march 13, 2011
squats (med box):
45x10
135x5
185x5
225x5
265x5
305x5
deadlifts:
135x2
225x2
315x2
405x1
abs
march 14, 2011
rotators
benchpress (manpon):
45x10
135x5
175x5
215x5
barbell rows:
135x10
155x10
175x10
195x10
side delt raises
band pushdowns
shoulder tractioning
wow i feel weak.
march 16, 2011
squats (med box):
45x10
135x5
185x5
225x5
275x5
315x3
goodmornings off chains:
135x5
185x5
225x5
275x5
315x5
abs
my hamstrings were killing me from monday. i couldn't squat down without pain. they finally loosened up during squats and i hit a 30lb pr on goodmornings. feels like my strength is back.
march 17, 2011
rotators
benchpress:
45x10
45x10 (purple bands)
135x4x3 (close grip)
135x4x3 (comp grip)
military press:
45x10
65x5
85x5
105x5
135x5
skullcrushers
biceps
shoulder tractioning
huge 4 rep pr on military press.
byronsru24
03-17-2011, 09:13 PM
Those military presses I feel were the single biggest cause for the increase in my bench. Keep it up. Good job on the PR
march 20, 2011
squats (med box):
45x10
135x5
185x5
225x5
275x5
315x5
rack pulls (light greens):
135x5
185x5
225x5
275x5
abs
march 21, 2011
rotators
benchpress:
45x10
135x5
225x5 (rev greens)
275x1
315x1
375x1
shirt on, to chest:
315x2
365x1
385x0
barbell rows:
135x10
155x10
175x10
195x10
side delt raises
shoulder tractioning
10lb pr on reverse green band benchpress. did some shirt work to keep a feel of it. didn't work out too well.
march 23, 2011
squats (med box):
45x10
135x5
185x5
225x5
275x5
325x3
seated goodmornings (rounded back):
45x5
135x2x5
135x10
abs
march 24, 2011
rotators
benchpress:
45x10
45x3 (double purples)
95x3
155x4x3 (close grip)
155x4x3 (comp grip)
straight weight
135x1
185x1
225x1
255x1
275x1
shrugs:
135x10
185x10
225x3x10
tricep pushdowns
barbell curls
shoulder tractioning
from last night:
_AdGkq14ynU
march 27, 2011
squats (med box):
45x10
135x5
185x5
225x5
275x5
325x5
deadlifts (pin 2):
135x5 (blues)
185x5
225x5
275x5
abs
byronsru24
03-27-2011, 05:55 PM
Looking good man. A few workouts back you did those seated round backed gmings...did you do those with your feet on the ground in a squat stance, or with your feet out in front of you?
i did them with a narrow squat stance. feet a little wider than shoulder width and shins perpendicular to the ground.
rack pulls from tonight:
4-M5NNmWawo
byronsru24
03-27-2011, 07:29 PM
i did them with a narrow squat stance. feet a little wider than shoulder width and shins perpendicular to the ground.
]
You want them to really torch your low back stick your feet straight out in front of you and round your upper back on the way down. Those tore my back up like no other.
i'll give it a shot next time.
march 28, 2011
rotators
benchpress:
45x15
45x10 (manpon)
135x5
165x5
195x5
225x5
245x5
barbell rows:
135x5
175x5
195x5
235x5
dumbell jm presses (purple band)
side delt raises
shoulder tractioning
two pr's tonigh
march 30, 2011
squats (med box):
45x10
135x5
185x5
235x5
285x5
335x3
seated goodmornings (rounded back):
135x5
155x5
175x5
abs
byronsru24
03-30-2011, 05:53 PM
How did you like the seated GMings man?
they sucked, lol. definitely felt it in my back
march 31, 2011
rotators
floorpress:
45x10
135x5
135x2x3 (close grip)
155x2x3
175x2x3 (comp grip)
195x2x3
shrugs:
135x5
225x5
275x5
315x5
365x5
curlz
triceps
shoulder tractioning
april 3, 2011
squats (med box):
45x10
135x5
185x5
235x5
285x5
335x5
rack pulls (pin 2):
135x5 (greens)
185x5
225x5
275x5
abs
10lb pr on squats. was fried for the rest of the workout. took it easy on the rack pulls.
april 4, 2011
rotators
shoulder tractioning
benchpress:
45x10
135x5
3 board
135x5
185x5
225x5
265x5
305x4
barbell rows:
135x3x20
tricep pushdowns
side delts
shoulder tractioning
1 rep pr. i almost had 5 reps but stalled about three inches from lockout. would have had it if i would have had a lift off. i'll get it next time.
byronsru24
04-04-2011, 07:43 PM
april 4, 2011
1 rep pr. i almost had 5 reps but stalled about three inches from lockout. would have had it if i would have had a lift off. i'll get it next time.
I feel your pain. I've handed everything off to myself training wise for a long time now. After awhile you get used to it, but it still sucks haha
i've been thinking of using a free spotter for lift offs. i wouldn't need to depend on anyone when i wanted to do shirt work.
byronsru24
04-05-2011, 11:06 AM
i've been thinking of using a free spotter for lift offs. i wouldn't need to depend on anyone when i wanted to do shirt work.
Only thing I didn't like about the free=spotter was after awhile, I was just so used to getting into the PERFECT position before I began the lift. Even the most perfect handoff wasn't quite as good, so on meet day things felt a lot different as a result. Lifting in gear by yourself though I still think its the best option. Lifting raw...hand off to yourself.
april 6, 2011
squat (med box):
45x2x5
135x1
185x1
225x1
275x1
315x1
365x1
in the middle of exams so i cut it real short tonight.
byronsru24
04-06-2011, 07:04 PM
april 6, 2011
squat (med box):
45x2x5
135x1
185x1
225x1
275x1
315x1
365x1
in the middle of exams so i cut it real short tonight.
During exams I did the same thing. Gotta keep the priorities in line man.
you got that right. business before pleasure.
april 7, 2011
rotators
benchpress:
45x10
135x10
185x5 (greens)
225x3 (purples)
275x3
315x1
365x1
405x0
got two meet entry forms in the mail today for stuart & i. i'm going to sign up for bench only. my benchpress is my biggest weak point at meets. with going away for 10 days, that leaves me 2 weeks to train for it. that's why i did some heavy stuff tonight.
april 10, 2011
squat (med box:
45x10
135x3
185x1
225x1
275x1
315x1
365x1
415x0
deadlifts:
135x5
225x1
315x6x1
405x1 (bottoms)
455x1
495x1
545x1
575x0
abs
byronsru24
04-11-2011, 12:34 AM
april 10, 2011
575x0
Haha...you better not outpull me!
that shit was in briefs. you pulled raw so your pull > my pull
april 11, 2011
rotators
benchpress:
45x2x10
135x5
185x2
225x2 (paused & super easy)
shirt on
275x2
315x2
365x2
385x1
405x1
425x0
tricep pushdowns
didn't touch anything but weight & speed felt good. missed 425 because i wobbled it on the way up and told stuart to take it. could've touched but didn't want to. weight was probably 2" from touching.
i'm going to start working in my shirt a lot more when i come back. I've been talking to ross from metal militia montreal and he's given me some great pointers. i think if i get a consistent 4-5 months of shirt training in that i can be at 445-455.
april 14, 2011
rotators
benchpress:
45x3x5
95x5
135x5
155x5
175x5
195x5
shrugs
barbell jm presses
shoulder tractioning
may 1, 2011
rotators
benchpress:
45x10
135x5
165x3
185x3
205x3
225x3
shirt on:
275x3
295x3
315x3
4 board, shirt off:
225x3
245x3
265x3
285x3
reverse band benchpress to chest (greens):
225x3
345x3
265x3
h-rolls
shoulder tractioning
may 3, 2011
deadlifts (pin 2):
135x2x5
135x3 (greens)
185x3
225x3
275x3
315x3
365x3
405x0
barbell rows:
135x5
155x5
175x5
195x5
215x5
235x5 (straps)
pullups:
3, 4, 3
biceps
side delts
may 5, 2011
squat (med box):
45x12
135x5
185x3 (reverse greens)
225x3
275x3
315x3
345x3
375x3
405x1
goodmornings off chains:
135x5
185x5
225x5
275x5
abs
good workout tonight. feeling like i'm back in the groove.
may 8, 2011
rotators
benchpress:
45x10
135x5
165x3
205x3
235x3
shirt on:
275x3
295x3
315x3
325x3
3 board, chains, shirt off:
135x3
185x3
205x3
225x3
reverse greens, chains
225x3
245x3
265x3
h-rolls
shoulder tractioning
may 10, 2011
deadlifts:
135x5
135x5 (chains)
185x3
225x3
275x3
315x3
365x1
t-bar rows:
45x10
95x10
120x3x10
shrugs:
135x10
185x10
225x10
275x10
facepulls
curlz for the girlz
side delts
Powered by vBulletin™ Version 4.0.6 Copyright © 2013 vBulletin Solutions, Inc. All rights reserved.