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Bergs
12-29-2009, 10:05 AM
So, long time member (kind of), first time log poster here. I decided to start writing down what I've been doing in the gym thanks to some prompting from Dracoy.

The next week or so will be fairly sporadic due to New Years, but after that, it will be back to the grind. My split will most likely look something like this:

Sunday or Monday = overhead press, shoulders, upper back, triceps
Tuesday = Deadlift, biceps, glutes/hamstrings/lower back, abs
Thursday = Bench, chest, upper back, triceps, biceps
Friday = Squat, quads, ad/abductors, abs
Saturday = Fun day = grip work, traps, forearms, whatever I want

I say "Sunday or Monday" because I'm not sure how much the upper back work will affect my deadlift on Tuesday; I'm also not sure how much fun lifting four days in a row will be, either. However, my focus for this cycle will be my deadlift, so I think I'd like as much rest before deadlift day as possible. Also, notice that every day has something that ought to benefit my deadlift... since my main goal this year is to get to 700lb.

Any comments would be highly welcome!

(First entry should come later today after a trip to the gym)

Bergs
12-29-2009, 05:07 PM
First workout... yay!

A1. Rack pulls from the top of the kneecap:
135 x 10
225 x 6
315 x 5
405 x 4
495 x 3

belt:
585 x 2
685 x 1
735 x 1... PR
745 x 1... PR

B1. Bicep curls:
35s x 12
40s x 10
45s x 8

C1. Good Mornings:
135 for 3 sets

D1.Dumbbell rows:
70s x 15
70s x 15
75s x 15

Comments:
Rack pulls felt good. I was pretty happy to get two PRs after missing 765 last week. I'm never sure what that means for my deadlift, but next week, I'll be back to pulling from the floor. Will probably start at 606 and work up 10 pounds a week for singles.

Bergs
01-04-2010, 12:08 PM
Well, it's been almost a week since I've posted. Gogo winter break, I guess. I'm going to go to the gym later today and I'll be back with a post of my amazing session for you all =p

In the mean time, I've been thinking about what I want to accomplish for 2010. It's sort of a New Year's Resolutions List, I suppose. Going to put in some boxes so I can check them off when I accomplish them. Here goes:

(listed in order of what I think will be easiest to hardest)
[Feb 20th] Qualify for WABDL Worlds
[] 400 raw bench: Currently at 395, but have a bad shoulder I need to repair
[] 1500 raw total: Current lifts would put me at 1525, but best meet total is only 1436.
[] 500 raw squat: Currently at 479
[] 400 Wilks in order to qualify for 2011 Arnold Raw Challenge: Requires roughly 1500 @ 245 bw
[] Get down to 260 bodyweight: Currently at 270
[] APF elite geared total: Would most likely be 1940 @ 242... 2000 @ 275 might be stretching it. My currently lifts put me around 1915, I think.
[] 690 deadlift: WABDL junior 259 deadlift world record
[] 700 deadlift: Currently at 650
[] 1600 raw total: Current lifts would put me at 1525, but best meet total is only 1436.
[] Get down to 245 bodyweight: Currently at 270
[] 20 inch arms: I think I'm at 18 or so right now. (mostly joke)Req
[X] Finish my M.S. thesis by May.
[X] 135lb strict barbell curl - no body english.

Bergs
01-04-2010, 05:31 PM
Monday - Shoulders / back:

A1. Standing barbell military press:
45 x 12
95 x 10
135 x 8

155 x 5
165 x 5
175 x 5

B1. Shoulder adductors:
20 for 3 sets of 10 per arm

B2. Shoulder abductors:
15 for 3 sets of 8 per arm

C1. Dumbbell rows:
75 x 15 per arm
75 x 15 per arm
75 x 15 per arm

D1. straight bar tricep pressdowns:
65 x 10
65 x 10
drop set starting at 65

comments:
Didn't feel so hot today. I kind of felt like I was going to throw up... my guess is that would be due to the fact all I had to eat today was a bagel and some thin mints. Also, while doing the dumbbell rows, my hammies felt really weird. I'm guessing they're tight and this is something I should look into fixing.

Bergs
01-05-2010, 07:35 PM
Tuesday - Deadlift:

A1. Deadlift:
75kg x 6
125kg x 5
175kg x 3

belt:
225kg x 2
255kg x 1
275kg x 0 ... was planning on doing three singles at this weight (606lbs), but I barely broke this off the ground. So I did some more sets at lower weights, that I wouldn't normally do.
225kg x 2
175kg x 6

B1. barbell bicep curls:
45 x 10
65 x 8
85 x 6
105 x 4
125 x 1 ... drop to 65 x 6

C1. GHRs:
bw x 10
20kg x 6
20kg x 6

C2. Reverse hypers:
55kg x 10
85kg x 6
85kg x 6

D1. Crunches:
3 sets of 70

D2. Side twists:
2 sets

pre-wo bw: 273.8

Comments:
So I just realized that this was my first time deadlifting in a month; I probably shouldn't have been so ambitious. Anyway, I'll get it next week, and hopefully get this tight hamstring issue worked out, too.

Bergs
01-07-2010, 06:58 PM
Thursday - Bench day:

A1. Bench Press:
45 x 10
135 x 8
185 x 6
225 x 5
275 x 4

315 x 2
325 x 2
325 x 2

B1. Dumbbell flyes:
30s for 3 sets of 12

B2. Fat-man pullups:
3 sets of ~8

C1. Straight bar overhand cable rows:
200 x 12
220 x 9
240 x 4
260 x 2

D1. tricep cable extensions:
3 sets

D2. bicep cable curls:
3 sets

comments:
Not sure how heavy I should be pushing the bench, but it feels... ok. A little bit of pain still, but hardly any after. I'm still scared re-injuring it though, so I guess I'll stay in this weight range, and maybe push up the reps. 325 feels heavy, when it never used to :-/

Also, I just got home and should probably start watching the national championship. The gym's more important than watching football though, haha.

Bergs
01-08-2010, 07:01 PM
Friday - squats:

A1. Back squat:
45 x 10
45 x 10
135 x 8
185 x 5
225 x 5
275 x 4
315 x 3

belt:
365 x 2
365 x 3
375 x 3
385 x 3

B1. Front squats - beltless:
135 x 8
155 x 8
175 x 6

C1. Hip adductors:
110 for 3 sets

C2. Hip abductors:
110 for 3 sets

D1. Standing ab pulldowns:
100 x 15
105 x 15
110 x 12

D2. Pallof Press:
50 for 3 sets of 8 per side

comments:
Haven't back squatted in a while, but it felt alright. The weight felt light, but the belt felt too tight... need to lose some weight :(

Not sure how I'm going to progress on squats the next few weeks, though. I think I will hit a back ME / front RE combo for the next three weeks. Then switch to some box work before my meet next month.

Bergs
01-09-2010, 02:26 PM
Saturday - grip day:

A1. Two-Handed Pinch Grip Deadlift:
90 x 3
90 x 3
90 x 3
100 x 3

B1. Rack Pulls - held for ~10 seconds:
225 x 5

315 x 3
315 x 3
315 x 3

with towels wrapped around:
225 x 3

C1. Bicep curls:
45s x 10
50s x 6
55s x 5

C2. Trap jack:
{90,70,55} x 20
{55,70,90} x 20

D1. Hang cleans:
135 x 6
165 x 3
165 x 3

D2. Armory™ forearm blaster:
3 sets

comments:
This was the first grip-centric session of my entire life, I do believe. As such, I really wasn't sure what to expect. The rack pulls and pinch deadlifts were pretty tough, but I didn't feel much of a pump or anything during the workout. I'm sure I'll feel it tomorrow though.

Also, the hang cleans were pretty tough, since I did them after traps/grip. Maybe I ought to move them up in the order, since they're more of a technical lift.

Bergs
01-10-2010, 07:17 PM
Sunday - Shoulders:

A1. Standing barbell military press:
45 x 15
95 x 8
145 x 5

175 x 3
185 x 3
195 x 4

B1. External rotations:
10lbs for 3 sets of 10 per arm

B2. Scap pushups:
3 sets of 10

C1. Dumbbell rows:
75 x 15 per arm
75 x 15 per arm
80 x 15 per arm

D1. straight bar tricep cable pressdowns:
72.5 x 10
72.5 x 10
72.5 for a drop set

pre-wo bw: 275.0

comments:
The 195 x 4 surprised me on the military press since my best 1rm is only 205 and that was pretty tough. So that felt really good, even if the rest of today was only so-so.

The bad thing though is that I weigh 275. I was planning on getting down to 265 by February... looks like I will have to tighten up my diet a little bit over the next few weeks.

Bergs
01-12-2010, 08:15 PM
Tuesday - Deadlift:

A1. Deadlift:
75kg x 8
125kg x 5
175kg x 3

belt:
225kg x 1
255kg x 1
275kg x 1
280kg x 1 ( 617lbs) ... felt incredibly light-headed after this rep. But at least it went up smoothly.
275kg x 1

B1. barbell bicep curls:
95 x 6
95 x 6
105 x 5
115 x 4
125 x 0... Sad

C1. GHRs:
20kg x 6
20kg x 6
20kg x 7

C2. Reverse hypers:
85kg x 6
85kg x 6
85kg x 7

D1. Crunches:
3 sets of 80

D2. Side twists:
3 sets

Comments:
Well, this week of deadlifting went much better than last week when I barely broke 606 off the floor. So that's good, even if it did feel weird at the top. I'm still looking to add 5kg a week till I peak at 650lbs before my meet.

Time to enjoy a nice juicy steak and watch my Illini win at home against PSU for the first time in forever.

Bergs
01-14-2010, 11:13 PM
Thursday - Bench day:

A1. Bench Press:
45 x 10
135 x 8
185 x 6
225 x 5
275 x 4

315 x 2
335 x 1
345 x 1

B1. Dumbbell muscle snatches:
25s x 15
25s x 15
30s x 10

B2. Fat-man pullups:
3 sets of ~8


C1. Neutral grip cable rows:
220 x 10
240 x 4
260 x 3
200 for a drop set

D1. tricep cable extensions:
5 sets

D2. bicep cable curls:
5 sets

Comments:
The bench felt pretty decent today. 335 and 345 felt heavy, but I suppose that's to be expected as I haven't had that much in my hands in a few months. Less pain in the shoulder than last week, but my upper pec seemed pretty sore/tight/weird. At least there's less pain than last week though, so that's a good thing. I've been working in quite a few of the shoulder rehab movements from the Diesel Crew website, so hope that fixes things soon.

On another note, I went in for some blood work today. I figured it would be a good idea to just see how things are... Cholesterol, blood sugar, that sort of thing. Also got my blood pressure ( 132 over 64 ) and resting heart rate (83 bpm) taken. Both of these are slightly high, I think, but nothing to worry about, as they're all in the normal range.

Bergs
01-15-2010, 09:06 PM
Friday - squats:

A1. Back squat:
45 x 10
45 x 10
135 x 8
185 x 5
225 x 5
275 x 4
315 x 3

belt:
365 x 3
385 x 3
405 x 2
415 x 1

B1. Front squats - beltless:
135 x 8
155 x 8
175 x 6

C1. Hip adductors:
115 for 3 sets

C2. Hip abductors:
115 for 3 sets

D1. Standing ab pulldowns:
105 x 15
110 x 15
115 x 12

D2. Pallof Press:
50 for 3 sets of 8 per side

Comments:
Back squats felt alright. When I get to the bottom portion, it feels like something in my glute is stretching and not in a good way. Looks like it's more foam rolling for me.

Bergs
01-17-2010, 12:45 AM
Saturday - grip day:

A1. Two-Handed Pinch Grip Deadlift:
90 x 3
90 x 3
95 x 3
100 x 3

B1. Rack Pulls - held for ~10 seconds:
225 x 5

315 x 3
315 x 3
315 x 3

with towels wrapped around:
225 x 3

C1. Bicep curls:
45s x 10
55s x 6
60s x 2

C2. Trap jack:
{90,75,55} x 20
{55,75,90} x 20

D1. Hang cleans:
135 x 6
165 x 3
185 x 2 ... + 0

D2. Armory™ forearm blaster:
3 sets

Comments:
What can I say... just a grip workout. Pretty boring. Time to go drink.

Off Road
01-17-2010, 07:47 AM
You are strong for sure. Also, I like your workouts, they are basic and hit all the needed stuff without a lot of extra cr@p.

Bergs
01-17-2010, 01:37 PM
You are strong for sure. Also, I like your workouts, they are basic and hit all the needed stuff without a lot of extra cr@p.
Why, thank you. On both counts. I like to think that keeping things basic allows me to stay consistent, even if it's a little boring.

Bergs
01-17-2010, 07:25 PM
Sunday - Shoulders:

A1. Standing barbell military press:
45 x 12
95 x 8
135 x 6

175 x 5
195 x 3
215 x 0
210 x 1 .. 5lb PR

B1. External rotations:
10lbs for 3 sets of 10 per arm

B2. Scap pushups:
3 sets of 10

C1. Dumbbell rows:
80 x 15 per arm
80 x 15 per arm
85 x 10 per arm

D1. straight bar tricep cable pressdowns:
77.5 x 10
77.5 x 10
77.5 for a drop set

pre-wo bw: 272.9

Comments:
Well, I was hoping to get the 215 for a PR... maybe even two reps. Oh well, at least I got the 210 - a PR is a PR. My weight is down a little bit, and I hope to get under 270 by next Sunday. That'll put me on good pace to be 259 by Feb 20th.

Off Road
01-17-2010, 07:29 PM
Nice PR.

Bergs
01-19-2010, 08:33 PM
Thanks Off Road! I need to get my press up - so any time I hit more weight, I'm happy!

As for today -
Tuesday - Deadlift:

A1. Deadlift:
75kg x 8
125kg x 5
175kg x 3

belt:
225kg x 2
255kg x 1
275kg x 1 ... pretty light-headed here :-/
285kg x 1 ( 628lbs) ... took a long time to lock out, but felt alright. No light-headedness
275kg x 1 .. even more light-headed on this one - felt like I was about to pass out. WTF?

B1. barbell bicep curls:
105 x 6
110 x 4 + 0
115 x 3
120 x 2
125 x 1

C1. GHRs:
20kg x 7
20kg x 7
20kg x 9

C2. Reverse hypers:
85kg x 7
85kg x 7
85kg x 10

D1. Crunches:
3 sets of 70

D2. Side twists:
3 sets

Comments:
Well, this week of deadlifting was weird. I hit the weight I wanted to hit, even if it was a bit ugly. However, the two reps at 606 left me incredibly light-headed... almost to the point of passing out. I'm not sure what this is from. It could be from the belt being too tight (I'm about ten pounds heavier, using the same belt-hole), or from my diet (too much sodium or something?), or my breathing's weird, or maybe my form sucks. I need to figure it out before I have an aneurysm though.

Today, I finalized my plans to go out to Boston for an interview, and I plan on lifting at TPS on Monday. So if anyone's in the area, come say hi! Anyway, now it's time to watch some Illini basketball. Down to Purdue but I have a feeling we'll get back in it!

Off Road
01-19-2010, 09:22 PM
I'd be dizzy too if I was lifting that much :eek:

Bergs
01-20-2010, 12:34 AM
I'd be dizzy too if I was lifting that much :eek:

Haha. That may be true, but it's never happened to me before (except for last week), and that's still 45 pounds below my max. I think I have a right to be concerned =p

Bergs
01-21-2010, 07:42 PM
Thursday - Bench day:

A1. Bench Press:
45 x 10
135 x 8
185 x 6
225 x 6

275 x 5
280 x 5
285 x 5
290 x 5
295 x 5

B1. Dumbbell muscle snatches:
25s x 15
25s x 15
25s x 10

B2. Fat-man pullups:
3 sets of ~8

C1. Neutral grip cable rows:
200 x 10
200 x 10
220 x 10

D1. tricep cable extensions:
5 sets

D2. bicep cable curls:
5 sets

Comments:
Been working a lot on my thesis lately, which is kind of taking away from my intensity in the gym. It's hard to keep my energy levels up, but I was able to a do a 5x5 today without much trouble. The shoulder pain is only there when I go to rerack the weight, so that's an improvement. Anyway, back to the grind.

Dracoy
01-21-2010, 08:48 PM
Strong bench today man.

I'll hook you up next time I see you.

Bergs
01-26-2010, 10:09 PM
Monday - Deadlift at TPS in Boston:

A1. Deadlift:
135 x 6
225 x 5
315 x 5
405 x 4

belt:
495 x 2
565 x 1
605 x 1
640 x 0... Was probably a half inch from lockout, and just couldn't get my hips through after fighting it for a few seconds. Ugh, very frustrating.

B1. Back extensions:
4 sets of ~10

C1. Reverse hypers:
3 sets

C2. Bent-over dumbbell rows:
2 sets

D1. Crunches:
2 sets

D2. Side twists:
2 sets

Comments:
So for flying from Champaign to Chicago to Boston, getting in at 3:15 and deadlifting by 4:30, I don't think this was that bad a workout. Sure, I would have preferred to get the 640, but it was pretty close. I also got some good tips from people out there and everyone seemed like good people. If anyone's out in the Boston area, I recommend TPS in Everett.

Bergs
01-28-2010, 07:11 PM
Thursday - Bench day:

A1. Bench Press:
45 x 10
135 x 8
185 x 6
235 x 6

280 x 5
285 x 5
290 x 5
295 x 5
300 x 5

B1. Dumbbell muscle snatches:
30s x 10
30s x 10
30s x 10

B2.Scap wall-slides:
3 sets of 10

C1. Neutral grip cable rows:
220 x 10
220 x 10
220 x 10
220 x 8
220 for a drop set

D1. tricep cable extensions:
5 sets

D2. bicep cable curls:
5 sets

Comments:
Bench felt good and my pec/shoulder didn't hurt me as much as it has the past few weeks. I went to an ART guy yesterday, and it seems like it's helping already. Hopefully, in a few more sessions, I might be healthy again!

Bergs
01-29-2010, 09:15 PM
Friday - Squats:

A1. Back Squats:
45 x 10
45 x 10
135 x 8
185 x 5
225 x 5
275 x 5
315 x 4

belt:
365 x 3
385 x 2
405 x 2
425 x 1

B1. Front Squats:
185 x 5
190 x 5
195 x 5
200 x 4

Then, I went home and did sit-ups...

Comments:
So the gym closes at 10 on Fridays. I thought I get in there and get my stuff done real fast, but I forgot how much time I take between squat sets. Oh well, not like I missed anything - just ad/abductors. Now... time to work on my thesis or go out? The night is yet young!

Guido
01-30-2010, 10:08 AM
Hey, Dave!

Just noticed you were keeping a log in here. Are you back from Boston now? I'm going to assume since you mentioned you saw the ART guy. Tried calling last night but no answer. Maybe you were still at the gym.

Bergs
01-30-2010, 11:59 AM
Hey, Dave!

Just noticed you were keeping a log in here. Are you back from Boston now? I'm going to assume since you mentioned you saw the ART guy. Tried calling last night but no answer. Maybe you were still at the gym.

Hi! Yea, I was only out there for a short trip (Monday morning to Tuesday afternoon). I missed both your calls last night since I was at the gym; called you back and left a message. Hope you didn't need me for anything important!

Bergs
01-31-2010, 02:48 PM
Sunday - Shoulders:

A1. Standing barbell military press:
45 x 15
45 x 15
95 x 10
135 x 6

165 x 5
170 x 5
175 x 5
180 x 5
185 x 5


B1. External rotations:
10lbs for 3 sets of 10 per arm

B2. Scap pushups:
3 sets of 10

C1. Dumbbell rows:
85 x 15 per arm
85 x 15 per arm
85 x 15 per arm

D1. straight bar tricep cable pressdowns:
80 x 10
80 x 10
80 for a drop set

pre-wo bw: 271.0

Comments:

Yesterday, I spent the day with some friends that came in from out of town to see the basketball game. It ended up being really close, but we won, so that's cool. Then we went to Jim Gould's and I got treated to a 30 dollar steak, so all in all... good night :)

Today, I expected to come in super heavy, but was pleasantly surprised when I hit the scale. Next week, I'm gonna aim for 269, and 267 the week after. As for the workout, went well, too. I hit all the weights I wanted to, and got a decent pump from the rows, haha.

Bergs
02-02-2010, 08:20 PM
Tuesday - Deadlift:

A1. Deadlift:
75kg x 8
125kg x 5
175kg x 3

belt:
225kg x 2
255kg x 1
275kg x 1
295kg x 0 ( 650 lbs) ... Got to my knees, if I was lucky. Came up fast and hit a wall. I'm pretty sure my hips came up too fast.
275kg x 1

B1. barbell bicep curls:
45 x 12
85 x 6

105 for 5 sets of 5

C1. Good mornings:
45 x 15
95 x 15

135 x 10
135 x 10
185 x 10

D1. Back extenions:
bw x 10
bw x 12
bw x 15

E1. Reach-through situps:
3 sets of 20

E2. Side planks:
3 sets of 30 sec per side

Comments:
So, the last two weeks haven't been so great. I was hoping to hit 650 this week as my last heavy pull before my meet. Unfortunately, that did not happen. Now I have to decide what to take on my second pull at the meet. I've already done 650 so anything less seems like a waste. If I go for 655 (for a 5lb PR), I might as well go for 660, since that's 300kg. But, that's 30 more pounds than anything I've successfully pulled in about 8 months. Decisions, decisions.

Bergs
02-03-2010, 08:04 PM
Wednesday - Bench day:

A1. Bench Press:
45 x 10
135 x 8
185 x 6
235 x 6

285 x 5
290 x 5
295 x 5
300 x 5
305 x 5

B1. Dumbbell muscle snatches:
30s x 15
30s x 15
30s x 15

B2.Scap wall-slides:
3 sets of 10

C1. Fat-man pullups:
3 sets of bw x 10
bw+25 x 6
bw+25 x 5
bw+50 x dropset

D1. overhead tricep extensions:
5 sets

Comments:
I'm still hitting the 5x5 on the bench so that's going well so I'll do that next week, too. I also really enjoyed loading the fat-man pullups - something I've never done before. I felt it in my back much more than I normally do.

Anyway, tomorrow = career fair and Friday = interview, so I'll spend the rest of my night tidying up my resume and making sure I'm prepped up for the next two days.

Bergs
02-06-2010, 05:34 PM
Saturday - grip day:

A1. Two-Handed Pinch Grip Deadlift:
90 x 3
95 x 3
95 x 3
95 x 3
100 x 3
105 x 2

B1. Rack Pulls - held for ~10 seconds:
225 x 5

315 x 3
315 x 3
315 x 3

C1. Trap jack:
{95,75,65} x 20
{65,75,95} x 20

C2. Bicep curls:
3 sets of 40s

D1. reverse curls:
60lbs for 3 sets

D1. Armory™ forearm blaster:
3 sets

Comments:
What can I say... just a grip workout. Pretty boring. Time to go watch basketball.

Bergs
02-07-2010, 02:09 PM
Sunday - Shoulders:

A1. Standing barbell military press:
45 x 15
45 x 15
95 x 10
135 x 7

170 x 5
175 x 5
180 x 5
185 x 5
190 x 5


B1. External rotations:
10lbs for 3 sets of 10 per arm

B2. Scap pushups:
3 sets of 10

C1. Dumbbell rows:
85 x 15 per arm
90 x 15 per arm
90 x 11 per arm

D1. straight bar tricep cable pressdowns:
85 x 10
85 x 10
85 for a drop set

pre-wo bw: 269.5

Comments:

Well, I almost made my goal weight for this week. Hopefully next week I can get closer to 267. That'll make it fairly easy to drop to 259 for my meet, or at least I hope haha.

The military presses are getting pretty tough, but I'm still hitting the 5x5, so I'm happy.

Anyway, time for the Supah Bole. Go Saints!

Bergs
02-09-2010, 10:12 PM
Tuesday - Legs:

A1. Leg Press:
2 pps, 3pps, 4pps warmups
5pps, 6pps, 7pps, 8pps x 5
9pps x 4
10pps x 3
11pps x 1

B1. leg extensions:
25 x 10
30 x 10
35 x 10

B2. leg curls:
85 x 10
85 x 8
85 x 7

C1. Good Mornings:
135 for 3 sets of 10

D1. landmines:
2 sets

D2. reach-throughs:
2 sets

Comments:
Another really long day due to the career fair. I spent all day trying to sell myself as a competent computer engineer, and I need a job, so I hope I did alright. That didn't leave much energy to go to the gym, but I went just to get something in.

While I was there, Harold White (the HWT from our wrestling team) called me a "big dude" and then proceeded to mack on all the women in the gym.

Bergs
02-11-2010, 05:11 PM
Thursday - Bench:

A1. Bench Press:
45 x 15
45 x 15
95 x 10
135 x 8
185 x 5
225 x 4
275 x 3

315 x 3
320 x 3
325 x 3

B1. Fat-man pullups:
bw x 8
bw+25 x 5
bw+25 x 5

B2. scap wall slides:
3 sets of 10

C1. prone trap raises:
10s for 3 sets of 10

D1. overhead tricep extensions:
70 x 10
75 x 10
80 x 10
85 x 8

Post-wo bw: 270.0

Comments:
I tried to keep the volume lower today since I should be deloading and all. The bench press felt pretty good, if a bit heavy. I believe my best triple is either 350 or 355, so my post-shoulder injury strength is coming back. I'm still a little scared it's going to pop or something, but whatever; I can't wait forever.

Off Road
02-11-2010, 05:48 PM
What are fat man pull-ups? I need to be doing those.

Bergs
02-12-2010, 12:11 PM
What are fat man pull-ups? I need to be doing those.
Also called 'inverted rows.' Basically, you lie on your back and pull yourself up to a bar.

oSpCs4m2n2g

Bergs
02-13-2010, 12:08 AM
Friday - deadlift:

A1. deadlift:
worked up to 606 x 1

B1. back extensions:
4 sets of 12

C1. Bird dogs:
3 sets of 10

C2. crunches:
2 sets of 60

pre-wo bw: 270.8

Comments:
Deadlift was slow locking out, but it always is with shorts on. Didn't do much else today, since I'm a week out. I've also started upping my water intake, and let me tell you: drinking 2 gallons of water a day sucks!

Off Road
02-13-2010, 09:03 AM
Dang! 600 lb deadlift in shorts! Sweet!

Bergs
02-15-2010, 09:24 PM
Dang! 600 lb deadlift in shorts! Sweet!

Thanks :) I can't go much higher than that in shorts though :(

Today I went in and did my opener on bench, some shoulder rehab, and some biking.

Post-wo bw was 269.8. So I have to lose 10 pounds by Friday. Sounds doable!

Bergs
02-22-2010, 05:30 PM
Did a meet this weekend up in Wisconsin. I weighed in at 259.2, and found out the weight class was 259.0. So I took off my socks and made weight at 259.0. Woohoo! Glad I didn't have to take off my underwear.

My plan was to just get a bench opener in and save most of my strength for the deadlift. So that's what I did... I hit 275 bench and called it for the day.

Then I went on to deadlift and got:

275kg (606) 3 whites
290kg (639)2 reds. lVcAtquPY-g No good. I locked it out, but before I did so, the head judge called me for hitching and told me to put it down. I didn't really understand why, so I continued to lock it out.
300kg (661) 3 reds. Only got it up about 5-6 inches off the floor. I think I couldn't get my head into it after the second one. Oh well.

Also, I hit this new years resolution:
[X] Qualify for WABDL Worlds

I was hoping to get a 690 deadlift this weekend, but was nowhere near it! Oh well. I will keep on plugging away for my next meet - probably USAPL Raw Nationals in July.

Off Road
02-22-2010, 05:42 PM
Lol at the socks :evillaugh:
Well done on those dead lifts. You'll get the 639 next time.

Bergs
03-01-2010, 01:27 PM
Lol at the socks :evillaugh:
Well done on those dead lifts. You'll get the 639 next time.

Thanks! I certainly hope to get something more than 639 next time though, as I've already done 650. Something more like 670-680 would make me happy, but only time will tell :)

Time to get back to training tomorrow; I'm thinking of doing 5/3/1, so I better figure out my percentages tonight.

Guido
03-01-2010, 01:49 PM
What's up Bergus Maximus? I vote for jumping on the 5-3-1 train. It's a good ride. I have the book, too, if you want to borrow it.

Bergs
03-01-2010, 03:18 PM
What's up Bergus Maximus? I vote for jumping on the 5-3-1 train. It's a good ride. I have the book, too, if you want to borrow it.

Not much. Was out in Cali for an interview. Should have pics up on facebook soon :)

I've got four months until raw nationals so that's four cycles. I don't think 5/3/1 will have me hitting PRs by then, but hopefully I get stronger nonetheless. And I have the e-book, so it's all good - thanks for the offer, though.

Bergs
03-02-2010, 08:48 PM
Tuesday - deadlift:

A1. Deadlift:
75kg x 6
125kg x 6
375 x 5
430 x 5
490 x 7

B1. Back extensions:
5 sets of 15

C1. Unilateral leg press:
140 for 5 sets of 15 per leg

D1. Hanging leg holds:
5 sets of ~30 seconds

Cardio:
box jumps

pre-wo bw: 270.4

Comments:
Well, first day back in the gym in over a week. I expected it to suck but it wasn't that bad. Also, starting my 5/3/1 - Periodization Bible routine.

Bergs
03-04-2010, 07:40 PM
Thursday - Bench day:

A1. Bench Press:
45 x 10
135 x 8
175 x 6

205 x 5
235 x 5
270 x 13 ... seems like a lot for the last set

B1. DB incline press:
70s x 15
70s x 12
65s x 10
55s x 10
50s x 10 ... should probably go with 55s next time (?)

C1. DB bentover rows:
70s x 15
70s x 15
70s x 15
65s x 12
65s x 10 ... should probably go with 65s next time... maybe even 60s

D1. straight bar tricep pressdowns:
57.5 x 12
50 x 15
50 x 15
50 x 15
42.5 x 18

Cardio:
Farmer's walks

Comments:
Holy volume, Batman! I'm a bodybuilder all of a sudden.

Bergs
03-05-2010, 09:05 PM
Friday - squats:

A1. Back squat:
45 x 10
135 x 8
185 x 6
225 x 6

belt:
275 x 5
315 x 5
360 x 5

B1. leg curls:
75 x 12
50 x 12
50 x 12
50 x 11
50 x 10

C1. hack squat machine:
135 x 15
135 x 15
135 x 14
135 x 12
135 x 10

D1. decline situps:
10
9
7
6
7

Cardio:
Box jumps

Comments:
So I didn't think the squats would be all that easy and I was right. I also didn't realize how hard it would be to remember all the reps on each of these sets. Also, it felt like my abs were tearing apart on those situps, due to the leg raises I did on Tuesday.

Man, after reading those comments, it sounds like I had a terrible workout. But it was fun. I'm just sad I missed Unofficial :-/ Had meetings and stuff all day. At least the gym was completely empty!

Mark!
03-06-2010, 03:44 AM
I love when the gym is empty, put on the earth wind and fire on the loud speakers, get my groove on...ok not really but hey, we can dream.

Strong lifting man, awesome stuff. Very awesome.

Bergs
03-06-2010, 02:30 PM
I love when the gym is empty, put on the earth wind and fire on the loud speakers, get my groove on...ok not really but hey, we can dream.

Strong lifting man, awesome stuff. Very awesome.

I like it *except* when I'm squatting or deadlifting heavy. Then some noise can be awesome. The music they play here is terrible though - Celine Dion, Justin Timberlake... stupid stuff. I'd love some earth wind and fire!

Bergs
03-07-2010, 11:34 PM
Sunday - Overhead Press:

A1. Military Press:
45 x 10
95 x 6
120 x 5
140 x 5
160 x 9

B1. Pushups:
15
12
12
9
10

C1. Shrugs:
65s x 15
65s x 14
65s x 15
65s x 15
65s x 14

D1. overhead triceps extension:
65 x 15
65 x 10
55 x 12
55 x 10
45 x 12

Comments:
Stupid Oscars! They made me late for the gym, so I only had 30 minutes to train. That makes it tough to get in so many sets! I have no idea how people figure that you should limit your sessions to 45 minutes. I had such little rest time, that it was impossible to recover between sets.

On a side note, I went to the Illinois basketball game today. It was my first and only game in the seven years I've lived here. What a disappointment :(

Off Road
03-08-2010, 07:02 AM
Weights > Oscars ... what were you thinking?

Bergs
03-08-2010, 05:43 PM
Weights > Oscars ... what were you thinking?
All I wanted to know was who won Best Picture! Don't worry, it won't happen again.

Bergs
03-09-2010, 07:35 PM
Tuesday - deadlift:

A1. Deadlift:
135 x 8
225 x 6
315 x 5

435 x 3
489 x 3
545 x 3

B1. Back extensions:
5 sets of 15

C1. Unilateral leg press:
180 x 15
180 x 15
180 x 15
180 x 15
180 x 20

D1. Hanging leg holds:
5 sets of ~30 seconds

Cardio:
box jumps

pre-wo bw: 269.9

Comments:
Was hoping to get more reps on the deadlift, but pulling for reps has always been tough for me.

Not sure how much lifting will get done over the next week and a half, as I'll be all over the place interviewing. Yay.

Bergs
03-18-2010, 11:17 PM
Thursday - Bench:

A1. Bench Press:
45 x 10
135 x 8
185 x 5

225 x 3
250 x 3
285 x 10

B1. Incline dumbbell bench:
55s x 15
55s x 15
55s x 15
55s x 12
55s x 12

C1. Dumbbell rows:
60 x 15 per arm
60 x 15 per arm
60 x 15 per arm
60 x 15 per arm
60 x 15 per arm

D1. Straight bar tricep pressdowns:
50 x 15
50 x 15
50 x 15
50 x 15
50 x 17

pre-wo bw: 274.4

Comments:
Well, haven't been in the gym in over a week. Weight felt heavy, but still got some decent reps on everything. Can't wait till all this interviewing + thesis is over.

Off Road
03-19-2010, 07:15 AM
Welcome back. 285 x 10 is a great bench.

Bergs
03-19-2010, 09:38 AM
Not sure if I'm really back or not, but thanks :) I've still got a few airplane rides ahead of me the next few weeks.

Bergs
03-19-2010, 09:57 PM
Friday - Squats:

A1. Back squat:
45 x 10
135 x 8
185 x 5
225 x 4

295 x 3
340 x 3
380 x 4

B1. Back extensions:
bw x 15
bw x 15
bw x 15
bw x 17
bw x 18

C1. Hack squat machine:
135 x 15
135 x 15
135 x 15
135 x 13
135 x 13

D1. decline situps:
bw x 15
bw x 15
bw x 15
bw x 12
bw x 12

Comments:
Surprised myself on the fourth rep of squat. Tired. Time for bed.

Bergs
03-21-2010, 08:06 PM
Sunday - Overhead day:

A1. Barbell Overhead Press:
45 x 10
95 x 6
115 x 4

135 x 3
160 x 3
180 x 5

B1. Pushups:
15
15
13
14
14

C1. Dumbbell Shrugs:
70s x 15
70s x 15
70s x 15
70s x 15
70s x 15

D1. Overhead Tricep Extensions:
55 x 15
55 x 15
55 x 15
55 x 15
55 x 15

Cardio:
2 laps of Farmer's Walks with 100s

Comments:
Accidentally misloaded the overhead press. Should have been 135, 150, 170. Oh well.... guess that shows my mind's not in it. March Madness + Thesis all day = Dave go crazy.

Mark!
03-22-2010, 12:45 AM
Thesis all day make anyone go crazy, that's for sure. Good lifting brother man.

Bergs
03-23-2010, 08:32 PM
Thesis all day make anyone go crazy, that's for sure. Good lifting brother man.

Thank you very much. Only another three weeks of the thesis, and I should be golden!

Tuesday - Deadlift:

A1. Deadlift:
75kg x 8
125kg x 5
175kg x 5

435 x 5
495 x 3
545 x 4

B1. leg curls:
50 x 15
50 x 15
50 x 15
50 x 12
50 x 11

C1. Unilateral leg press:
5 sets of 15

D1. hanging leg raises:
5 sets of ~30 sec

pre-wo bw: 272.2

Comments:
Got two job offers today. MeridianLink in Orange County and AMD in Austin, Texas. Got some ponderin' to do. I'm thinking I will go with Austin, even though I hate hot weather!

Mark!
03-24-2010, 12:21 AM
Austin,TX hell yeah! I live in the DFW area, but man Austin is a pretty hopping place. That and San Antonio, awesome places. Either way, awesome lifting and good luck with either one of those jobs.

Bergs
03-25-2010, 02:02 PM
Austin,TX hell yeah! I live in the DFW area, but man Austin is a pretty hopping place. That and San Antonio, awesome places. Either way, awesome lifting and good luck with either one of those jobs.

Yea, I've heard great things about Austin. Good music scene, good outdoors, and lots of people. What more could ya ask for?

Thursday - Bench day:

A1. Bench Press:
45 x 10
135 x 8
185 x 6

235 x 5
270 x 3
300 x 8

B1. Dumbbell incline press:
55s x 15
55s x 15
55s x 15
55s x 11
55s x 11

C1. Bentover dumbbell rows:
65s x 15
65s x 15
65s x 15
65s x 15
65s x 14

D1. straight bar tricep cable pressdowns:
55 x 15
55 x 15
55 x 15
57.5 x 14
57.5 x 14

Comments:
Coming in, I wasn't sure if I'd be able to bench, since I wouldn't have a spotter. But I got lucky and someone was there to hand off for me, so that rocked. I think I'm starting to get my bench strength back, so maybe by the end of the semester, I'll take another stab at 400.

Also, yesterday, I went to the Illini basketball game and they disappointed yet again. Can't say that I'm surprised, but it would be awesome if they at least tried once in a while.

Bergs
03-28-2010, 03:37 PM
Sunday - overhead day:

A1. Military press:
45 x 12
95 x 10
105 x 8

140 x 5
160 x 3
180 x 7

B1. Pushups:
15
15
15
15
11

C1. Dumbbell shrugs:
75s x 15
75s x 15
75s x 15
75s x 15
75s x 15

D1. Overhead dumbbell tricep extensions:
60 x 15
60 x 15
60 x 15
60 x 15
60 x 15

Cardio:
None

Bergs
03-30-2010, 08:50 PM
Deload Week...

Tuesday - Deadlift:

A1. Deadlift:
75kg x 8

230 x 5
297 x 5
345 x 5

B1. leg curls:
50 x 15
50 x 15
50 x 15
50 x 15
50 x 15

C1. Unilateral leg press:
180 x 15
180 x 15
180 x 15
180 x 15
180 x 16

D1. hanging leg raises:
5 sets of ~30 sec

pre-wo bw: 272.8

Comments:
Pretty tired today so I'm glad it's a deload. Working on a conference paper due Thursday and my thesis for next week. Yay!

Oh yea, and I accepted a job in Austin. I'm really going to miss this place :(

Bergs
04-02-2010, 10:02 PM
Friday - squats:

A1. Back squat:
45 x 10
135 x 8
135 x 8
185 x 7
225 x 6
275 x 3
315 x 5
365 x 4
405 x 1
425 x 1

B1. Back Extensions:
16
16
16
16
18

C1. Hack squat machine:
135 x 15
135 x 15
135 x 15
185 x 10
185 x 10

D1. decline abs:
15
15
15
12
12

Cardio: none

Comments:
I haven't squatted in a long time... took weeks off. So I wasn't sure whether to deload like I've been doing with everything else. I decided to go moderately heavy and it felt alright. Then went to Texas Roadhouse and some gooood food. I won't be able to get that when I move to Austin, that's for sure.

Also, thesis due to my professor Wednesday morning. Time to enter panic mode.

Off Road
04-03-2010, 09:15 AM
Great squats and good luck with your thesis.

Bergs
04-08-2010, 06:38 PM
Thursday - bench day:

A1. Bench Press:
45 x 10
135 x 10
185 x 8

210 x 5
245 x 5
275 x 11

B1. Overhead dumbbell press:
45s x 15
45s x 12
35s x 15
35s x 13
35s x 11

C1. Lat pulldown:
50 x 15
60 x 15
50 x 13
50 x 11
50 x 11

D1. straight bar tricep pressdown:
55 x 15
55 x 15
57.5 x 15
57.5 x 15
575.x 15

Cardio: none

Comments:
Got eleven on the bench which was a little less than I had hoped for. Still not bad though. Also, I turned in my thesis yesterday, so now I can concentrate on lifting again. Or at least I hope I can.

Mark!
04-08-2010, 07:42 PM
575lbsx15 TRICEP PULLDOWN!!!!!!!! WOW!!! Kidding, typo I know. Awesome work though man, bench looks good, 275x11 is sweet stuff. Good job turning in that thesis too. I'm a few weeks ahead in my class work but I've slowly been chipping away to keep ahead. Hopefully it'll stay that way. None the less, awesome work out bud.

Bergs
04-09-2010, 11:05 AM
Man, I *wish* I could do 575 on the tricep pulldown. That would probably give me the world record.

And good job keeping ahead. I find that the as soon I get behind, it's nearly impossible to catch back up. So just staying on top of things is 90% of the battle.

Bergs
04-11-2010, 07:41 PM
Sunday - overhead day:

A1. Barbell Overhead Press:
45 x 10
45 x 10
95 x 10

125 x 5
145 x 5
165 x 10

B1. Pushups:
5 sets of 15

C1. Bentover barbell rows:
135 for 5 sets of 10

D1. overhead dumbbell tricep extension:
20 for 5 sets of 15 per arm

Cardio:
2 sets of 125lb dumbbell farmer walks

Comments:
Wow, it finally got nice out here. Time to enjoy this for a month before it gets to be 100 degrees and 100% humidity

Bergs
04-13-2010, 07:52 PM
Tuesday:

A1. Deadlift:
135 x 8
225 x 6
315 x 5

407 x 3
470 x 3
528 x 5 ... last two felt brutal

B1. Leg curl:
55 x 15
55 x 15
55 x 12
50 x 12
50 x 12

C1. Leg press:
2pps x 15
3pps x 15
3pps x 15
4pps x 15
4pps x 18

D1. Hanging leg raises:
5 sets of ~20 seconds

Then did some shrugs and neck curls... for funsies

Cardio:
10 min bike

Comments:
I really hate doing deadlifts for reps. Anything more than a double really sucks, haha. I guess it's the only way to get better at deadlifting though. The last two were fast off the floor, but took a long time to lock out. Lockouts have been my problem for roughly... 4 years, so no surprise there.

Bergs
04-15-2010, 07:55 PM
Thursday:

A1. Bench Press:
45 x 12
95 x 10
135 x 8
185 x 5

225 x 3
260 x 3
295 x 9

B1. Overhead dumbbell press:
35s for 5 sets of 15

C1. Lat pulldown:
50 for 5 sets of 15

D1. straight-bar tricep pressdown:
60 for 5 sets of 15

Cardio:
Box jumps

Comments:
Everything felt pretty good today. It's so hard to go to work in the morning when it's so nice out, though! I just wanna go outside all day.

Bergs
04-16-2010, 10:26 PM
Friday:

A1. Back squat:
45 x 10
95 x 8
135 x 8
185 x 5
225 x 5
275 x 4

305 x 3
360 x 3
395 x 5

B1. Back Extensions:
18
18
18
18
18

C1. Lunges:
35s for 5 lengths

D1. Decline situps:
15
15
15
15
15
10 with a medicine ball

Cardio:
10 minutes bike

Comments:
So, today was fun. I'm starting to wonder why my squat has barely progressed in the past four years. And why my knees hurt all the time. I think the two might be correlated. I also think lunges make my knees hurt - not sure how to test out this theory though.

After the gym, went to Texas Roadhouse with Royce and had a good time as always. It's starting to get real hard thinking about moving though... getting a little depressed about leaving Champaign behind.

Bergs
04-18-2010, 08:55 PM
Sunday:

A1. Barbell Overhead Press:
45 x 10
45 x 10
95 x 10

135 x 3
155 x 3
175 x 7

B1. Pushups:
5 sets of 16

C1. Bentover barbell rows:
135 x 12
135 x 12
185 x 10
185 x 10
185 x 10

D1. overhead dumbbell tricep extension:
25 x 15 per arm
25 x 15 per arm
25 x 15 per arm
20 x 15 per arm
20 x 17 per arm

Cardio:
10 min. bike

Comments:
Nothing really special about today. Just got in, did some presses, BS'd with some people, and left. Now, time to enjoy a nice big fat juicy steak.

Bergs
04-20-2010, 11:37 PM
Tuesday:

A1. Deadlift:
135 x 8
225 x 5
315 x 5

435 x 5
495 x 3
555 x 4

606 x 0 ... just for fun
606 x 1... came back about a minute after missing it the first time, dive-bombed it, and got it

B1. leg press:
3 pps x 15
3 pps x 15
4 pps x 15
4 pps x 15
5 pps x 15

C1. leg curls:
55 for 5 sets of 15 per leg

D1. hanging leg raises:
5 sets of ~20 sec

Cardio:
2 Laps of Farmer's walk

pre-wo bw: 276.6

Comments:
Well... I've changed up my form on deadlift since I was thinking it would help my lockout. Then I get to 606 and can't get it past my knees with the "new form." However, I decide to give it another go about a minute later and go back to my "old form" of dive-bombing to the bar, and gripping and ripping. I locked it out, but I've got to wonder how I should actually be deadlifting.

Oh well. After the gym, I had a super burger covered in fries and cheddar cheese. And saw Kick-Ass. Man, what a good night.

Bergs
04-22-2010, 08:52 PM
Thursday:

A1. Bench Press:
45 x 10
135 x 8
195 x 6

245 x 5
275 x 3
310 x 7

B1. Dumbbell overhead press:
40s x 15
40s x 15
40s x 15
40s x 15
40s x 15

C1. Lat Pull-downs:
60 x 15
60 x 15
60 x 14
60 x 15
60 x 14

D1. Straight bar tricep pressdowns:
65 for 5 sets of 15

Cardio:
10 min bike

Comments:
The bench is starting to come back, so that's great. Not sure what else to say... not much going on these days.

Bergs
04-24-2010, 08:54 PM
Saturday:

A1. Back squat:
45 x 10
95 x 6
135 x 6
185 x 5
225 x 5
275 x 5

belt:
325 x 5
370 x 3
415 x 3

B1. Back Extensions:
19
19
19
19
19

C1. Front squats:
95 x 15
105 x 15
105 x 13
105 x 13
105 x 12

D1. Decline Situps:
5 sets of 16

Cardio:
none

Comments:
Following the advice from Kevin, I've brought in my stance on my squats a little bit. I think it helped, since my knees didn't hurt. I did ditch the lunges for some front squats though, so hopefully that'll help out my knees a bit. My front squats are super weak though :(

Also, went to the spring game today. It started out pretty bad with tons of turnovers, and then kind of got better. I still have no hope that our team will win a single game this fall, though.

Mark!
04-24-2010, 09:42 PM
I dislike front squats, though I'm 99% sure it's my pathetic form on them. I don't feel comfortable doing 135 for reps. Probably something I need to work on. Workouts look good man, good luck in the fall, maybe things will turn around.

Bergs
04-24-2010, 09:47 PM
Front squats are quite tricky. A lot of people say they are easier to perfect your form on than back squats. I have to disagree though. Work on it though and it will definitely come.

Oh, and I suppose I should have mentioned the spring game I went to was for my college's football team. I wasn't associated with it in any way, so don't be too concerned for me, haha.

Bergs
04-25-2010, 09:00 PM
Sunday:

A1. Barbell overhead press:
45 x 12
45 x 10
95 x 8
105 6

145 x 5
165 x 3
185 x 7

B1. Pushups:
17
17
17
17
16

C1. Bentover barbell rows:
185 x 15
185 x 13
185 x 12
185 x 12
185 x 10

D1. Overhead dumbbell tricep extensions:
25 x 16 per arm
25 x 16 per arm
25 x 16 per arm
25 x 16 per arm
25 x 15 per arm

Cardio:
Box jumps

Comments:
Today was pretty good. Got to eat barbeque and read all day. What more can I ask for in life? I also started using straps on the rows and I think it helped quite a bit. I have no idea how people row 4 plates per side or whatever they do, but hopefully I get there soon, haha.

Bergs
04-27-2010, 06:57 PM
(deload week)

Tuesday:

A1. Deadlift:
135 x 8

235 x 5
295 x 5
351 x 5

B1. leg curls:
55 for 4 sets of 10

C1. leg press:
3pps x 10
4pps x 10
4pps x 10
5pps x 10

D1. hanging leg raises:
4 sets of ~20 sec

Cardio:
6 min bike

Bergs
04-29-2010, 07:03 PM
(deload week)

A1. Bench Press:
45 x 10

135 x 5
165 x 5
195 x 5 //having only one warmup set and this being my work set feels really stupid :-/

B1. Dumbbell military press:
40s for 5 sets of 10

C1. lat pulldown:
60 for 5 sets of 10

D1. straight bar tricep pressdowns:
65 for 5 sets of 10

Cardio:
4:30 on the bike until some girl yelled at me to put my bag in a locker. I told her I'd be done riding the bike in less than two minutes, but she wouldn't let me finish. Ugh....

Comments:
So, deload weeks on 5/3/1 are super light. I'm not sure if I like this or not, but I'll see next week if I feel any better for it or not. On another note, I deposited my thesis, so now all I have left is to walk the aisle; just doesn't seem real...

Bergs
04-30-2010, 07:37 PM
(deload week)

A1. Back squat:
45 x 10
95 x 6
135 x 6

185 x 5
225 x 5
260 x 5

B1. Back extensions:
5 sets of 10

C1. Front squats:
95 for 5 sets of 10

D1. decline situps:
5 sets of 10

Cardio:
6 min on bike

Comments:
Deload weeks are boring. Looking forward to getting after it again next week. I guess I can put a checkmark in this goal... here's hoping I hit a few other goals this year too:

[X] Finish my M.S. thesis by May.

Bergs
05-02-2010, 05:58 PM
(deload week)

A1. Overhead press:
45 x 20
45 x 20

75 x 5
95 x 5
115 x 5

B1. pushups:
5 sets of 10

C1. Bentover barbell rows:
135 x 10
185 for 4 sets of 10

D1. dumbbell overhead tricep extensions:
25 for 5 sets of 10

Cardio:
Walking to and from dinner

Comments:
Finally, deload week is over!

Bergs
05-04-2010, 09:11 PM
Tuesday:

A1. Deadlift:
135 x 8
225 x 7
315 x 5

385 x 5
446 x 5
505 x 7

B1. GHR:
5 sets of bw for 12

C1. leg press:
4pps x 15
4pps x 15
4pps x 15
5pps x 15
5pps x 16

D1. Hanging leg raises:
5 sets of ~10

Cardio:
10 min on a bike

pre-wo bw: 279.6

Comments:
Deadlift reps are tough. Whatever doesn't kill you, makes you stronger though, right?

Bergs
05-05-2010, 07:32 PM
Wednesday:

A1. Bench Press:
45 x 12
95 x 10
135 x 8
185 x 6

225 x 5
250 x 5
285 x 11

B1. Dumbbell overhead press:
45s x 15
45s x 15
45s x 15
45s x 15
45s x 16

C1. Lat pulldowns:
70 x 15
70 x 15
70 x 11
70 x 11
70 x 10

D1. v-bar tricep cable pressdown:
70 x 15
70 x 15
70 x 15
70 x 12
70 x 10

Cardio:
Box jumps

Bergs
05-07-2010, 08:04 PM
Friday:

A1. Back Squat:
45 x 10
45 x 10
95 x 10
135 x 8
185 x 6
225 x 5

290 x 5
335 x 5
380 x 6

B1. Good mornings:
135 x 15
135 x 15
135 x 15
135 x 15
135 x 17

C1. Front squats:
115 x 15
115 x 12
115 x 12
115 x 12
115 x 12

D1. Landmines:
5 sets of ~6 per side

Cardio:
10 min on bike

Comments:
*Squats felt good. Pretty heavy, but good.
*I have to get more reps on the landmines
*Ate way too much food the past two days. Alexander's = monster steak + texas toast + potato. Today = Papa Del's = Deep dish pizza. I bet I weigh 290!
*Going out for my bday tonight. Time to get "crunk".

Bergs
05-10-2010, 09:26 PM
Monday:

A1. Barbell military press:
45 x 12
45 x 12
95 x 10
115 x 6

130 x 5
150 x 5
170 x 10

B1. Dumbbell flyes:
30s x 8
25s x 15
25s x 15
25s x 15
25s x 18

C1. Bent-over barbell rows:
185 x 15
185 x 12
135 x 12
135 x 11
135 x 10

D1. Overhead tricep extension:
30 x 15
25 x 15
25 x 15
25 x 12

Cardio:
none

Comments:
Spent the weekend up in Chicago for my birthday/Mother's Day. It was awesome seeing my family, since I'm entirely sure when I'll get to see all of them. Plus, I got to see Iron Man 2 which rocked.

That meant no lifting sunday, so I came in today instead. I was playing Battlefront II for way too long though, and forgot that they close at 10 this week, so my workout was a little rushed, and I didn't get my last set in. Oh well - still went well.

Bergs
05-11-2010, 11:08 PM
Tuesday:

A1. Deadlift:
135 x 8
225 x 6
315 x 5

415 x 3
475 x 3
535 x 4

B1. Glute-ham raise:
bw x 15
bw x 15
bw x 15
bw x 15
bw x 18

C1. Leg press:
4 pps x 15
4 pps x 15
5 pps x 15
5 pps x 15
6 pps x 10

D1. Hanging leg raises:
5 sets

Cardio:
Farmer's walk - 2 laps

pre-wo bw: 283.2

Comments:
*My weight is creeping up. I know some people love putting on weight, but I put it on way too easily. I need to work on keeping my calories down.
*I need to sign a lease. Anyone want a room mate in Austin? heh

Bergs
05-13-2010, 08:00 PM
Good liftin', Dave. When do you leave Champaign?
I don't have the exact date yet, but early July. I start on the 19th.

Thursday:

A1. Bench Press:
45 x 10
135 x 8
185 x 3

235 x 3
275 x 3
300 x 9

B1. Dumbbell overhead press:
50s x 15
50s x 15
50s x 13
50s x 12
50s x 12

C1. Lat pulldowns:
70 x 15
70 x 15
70 x 11
70 x 13
70 x 14

D1. V-bar tricep pressdowns:
70 x 15
70 x 15
70 x 15
70 x 15
70 x 16

Cardio:
Tried out some "prowler treadmill", but it didn't really work that well.

Comments:
None

Bergs
05-14-2010, 08:53 PM
Friday:

A1. Back Squat:
45 x 10
45 x 10
95 x 10
135 x 6
185 x 6
225 x 5
275 x 3

belt:
315 x 3
355 x 3
400 x 5

B1. Good mornings:
155 x 15
155 x 15
155 x 15
155 x 15
155 x 17

C1. Front squats:
115 x 15
115 x 15
115 x 11
115 x 12
115 x 13

D1. Landmines:
5 sets

Cardio:
10 min bike

Comments:
The gym was super empty today, which I'm pretty sure I like. It's graduation weekend, so I guess people think they have more important stuff to do than lift, haha. Anyway, I'll be graduating this weekend too... crazy how fast 7 years goes.

Bergs
05-14-2010, 10:38 PM
Oh, I finally hit this goal last night. I've been chasing it for about 4 years, haha!!

[X] 135lb strict barbell curl - no body english.

Bergs
05-17-2010, 07:48 PM
Monday:

A1. Barbell overhead press:
45 x 12
45 x 12
95 x 8
115 x 6

140 x 3
160 x 3
180 x 9

B1. Dumbbell flyes:
25s x 15
25s x 15
30s x 15
30s x 15
30s x 17

C1. Bentover barbell rows:
185 x 12
185 x 11
185 x 11
185 x 12
185 x 12

D1. Dumbbell tricep extensions:
30 x 15
30 x 13
30 x 11
25 x 15
25 x 13

Pre-wo bw: 278.2

Comments:
*Graduated yesterday. Awesome. I wanted to keep my hood, but I'm not about to pay 115 dollars. Anyway, it was a good weekend.
*Woke up and felt pretty sick though, so I'm glad this workout went well. Hope I feel better tomorrow.

Bergs
05-18-2010, 09:22 PM
Tuesday:

A1. Deadlift:
135 x 8
225 x 6
315 x 5

455 x 5
505 x 3
565 x 3

B1. Leg Press:
4 pps x 15
4 pps x 15
5 pps x 15
6 pps x 10
6 pps x 10

C1. GHR:
bw x 16
bw x 16
bw x 16
bw x 16
bw x 19

D1. Hanging leg raises:
5 sets

Cardio:
10 min on bike

Comments:
*I haven't done anything at all the past two days and it's been awesome. No responsibilities :D
*Tweaked my right shoulder a little bit. Here's hoping it will be better by Thursday for benching.

Bergs
05-20-2010, 01:16 PM
Thursday:

A1. Bench Press:
45 x 12
95 x 10
135 x 8
185 x 3
225 x 5

250 x 5
285 x 3
320 x 6

B1. Dumbbell overhead press:
50s x 15
50s x 15
50s x 10
50s x 11
40s x 14

C1. Lat pulldowns:
70 x 15
70 x 15
70 x 11
70 x 9
60 x 12

D1. V-bar tricep pressdowns:
75 x 15
75 x 15
75 x 12
75 x 10
75 x 10

Cardio:
None

Comments:
*I was rushed today since I was supposed to eat lunch with some people at 2 o'clock. So I didn't take much rest and therefore my reps were down. Then I got out of the gym and got home at 2:05... late for lunch. But I found out lunch got canceled anyway. I win?

Bergs
05-21-2010, 11:48 PM
Friday:

A1. Back Squat:
45 x 5
95 x 8
135 x 10
185 x 5
225 x 5
275 x 5

belt:
330 x 5
375 x 3
420 x 3

B1. Good mornings:
135 x 15
175 x 11
175 x 10
175 x 11
175 x 12

C1. Front squats:
115 x 10
115 x 10
115 x 11
115 x 11
115 x 10

D1. Landmines:
3 sets

Cardio:
Treadmill "prowler"

Comments:
The squat felt pretty good today, and I'm pretty sure that's a PR. After that, things kind of fell apart. Felt tired and out of it. Still pushed through and it went ok, just not good.

Then watched the Blackhawks with friends and watched a sweet goal in overtime to clinch it. Go Hawks!

Bergs
05-24-2010, 09:02 PM
Monday:

A1. Barbell overhead press:
45 x 12
45 x 12
95 x 7
115 x 6
135 x 5

150 x 5
170 x 3
190 x 7

B1. Flyes:
25s x 15
30s x 15
35s x 14
35s x 13

C1. Bentover barbell rows:
185 x 13
185 x 12
185 x 10
185 x 9

C2. Overhead dumbbell tricep extensions:
30 x 15
30 x 15
30 x 13
25 x 17

Cardio:
None

pre-wo bw:
284.6

Comments:
*Didn't go in on sunday because I was not feeling so good from the night before. Massive amounts of drinking on Saturday and whatnot, haha.

*Also I keep forgetting tha tthe gym closes at 9 now, so I had to rush my accessory lifts. Oh well... at least my press went really well.

Bergs
05-25-2010, 08:03 PM
(deload week)

A1. Deadlift:
135 x 8
245 x 5
300 x 5
355 x 5

B1. GHRs:
5 sets of 10

C1. Leg press:
4pps for 5 sets of 10

D1. hanging leg raises:
4 sets

Cardio:
6 min bike

Comments:
*I tried to throw a baseball over one of the tallest academic buildings on campus today (the Armory) and was pretty close to getting it, but I missed :(

Bergs
06-01-2010, 08:12 PM
Tuesday:

A1. Deadlift:
135 x 7
225 x 6
315 x 6

belt:
395 x 5
455 x 5
515 x 7

B1. GHRs:
bw x 15
bw x 15
bw x 15
bw x 12
bw x 12

C1. leg extensions:
25 x 15
25 x 15
35 x 15
35 x 15
35 x 15

D1. Cable ab pulldowns:
65 x 20
87.5 x 15
95 x 15
95 x 15
95 x 18

Cardio:
none

pre-wo bw: 285.6

Comments:
*Weight is so dang high because I went camping this weekend and ate non-stop. I won't complain though because I was expecting this session to feel terrible and it went pretty well actually.

*Also, this morning I decided to get out of bed as I also do and walk into the bathroom. As I was opening up the door, I heard a hissing sound and wondered what the heck it was. I opened the door some more expecting my heater to be pouring smoke or something. Turns out it was a raccoon. And he sure wasn't happy that I was invading his turf. So, I called in the animal control and he had a rough time corralling the thing... or in his words, a "vicious little beast." That was a fun morning.

Bergs
06-03-2010, 07:13 PM
Thursday:

A1. Bench Press:
45 x 12
135 x 10
185 x 7

225 x 5
260 x 5
295 x 9

B1. pushups:
17
15
17
15
13

C1. Overhand cable rows:
140 x 15
140 x 15
140 x 15
140 x 12
140 x 12

D1. V-bar tricep cable pressdowns:
75 x 15
75 x 15
75 x 12
65 x 14
57.5 x 16

Cardio:
None

Bergs
06-04-2010, 03:27 PM
Friday:

A1. Back Squat:
45 x 10
95 x 10
135 x 8
185 x 7
225 x 6

belt:
295 x 5
340 x 5
385 x 6

B1. Good mornings:
135 x 15
175 x 12
175 x 12
175 x 12
175 x 12

C1. Reverse barbell lunges:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

D1. Landmines:
5 sets

Cardio:
treadmill "prowler"

Comments:
*Didn't have a spotter, so I was definitely worried about the squats today. I psyched myself up pretty good though and gutted them out. I bent over a little too much on the last one, which is scary since I'm not sure how much lower back can handle. Oh well... all in all, a good day.

*Time to drive up to Kankakee and watch the Hawks game with a HS friend and then drive further up north for another HS friend's wedding.

Have a good weekend, everyone!

Bergs
06-07-2010, 08:21 PM
Monday:

A1. Barbell Military Press:
45 x 12
45 x 12
95 x 10
115 x 8

135 x 5
135 x 5
175 x 10

B1. Dumbbell flyes:
25s x 15
30s x 1
30s x 15
35s x 12

C1. Fat-man pullups:
5 sets of ~8

D1. Skullcrushers:
65 x 15
65 x 15
65 x 13
65 x 13
65 x 10

Cardio:
None

Comments:
none

Bergs
06-08-2010, 08:31 PM
Tuesday:

A1. Deadlift:
135 x 10
225 x 6
315 x 5

belt:
422 x 3
485 x 3
545 x 5

B1. GHRs:
BW for 5 sets of 15

C1. Leg Extensions:
35 for 5 sets of 15 per leg

D1. Ab pulldowns:
87.5 x 15
95 x 15
95 x 15
95 x 15
95 x 17

Cardio:
None

pre-wo bw: 278.2 (Getting skinny!)

Comments:
*I had to do all but the last set with the crappy silver bar. I forgot how bad that thing is for deadlifting.

*I also did the 5th DL rep drop n pop style and it was faster than the previous 4. Why does it have to not work at all for reps? It's so much easier...

Bergs
06-10-2010, 09:09 PM
Thursday:

A1. Bench Press:
45 x 12
95 x 10
135 x 8
185 x 6

240 x 3
275 x 3
310 x 8

B1. Pushups:
17
17
17
17
17

C1. Overhand cable rows:
140 x 15
140 x 15
140 x 15
140 x 15
140 x 16

D1. V-bar tricep pressdowns:
75 x 15
75 x 15
75 x 15
75 x 15
75 x 17

Cardio:
Two farmers walk laps with the 100s

Comments:
none

Bergs
06-11-2010, 08:55 PM
Friday:

A1. Back Squats:
45 x 10
95 x 10
135 x 8
185 x 6
225 x 5
275 x 4

belt:
315 x 3
365 x 3
410 x 4

B1. Good Mornings:
135 x 15
175 x 14
175 x 14
175 x 14
175 x 16

C1. Reverse barbell lunges:
95 for 5 sets of 11 per leg

D1. Landmines:
5 sets of 5 per side

Cardio:
3 "treadmill prowler" sprints

Comments:
*My knee has been bothering me so I decided to use some knee wraps today. Wrapping them light didn't help at all, but wrapping them moderately sure helped with the pain. I think I ought to invest in some Rehbands some time soon.

Mark!
06-11-2010, 09:55 PM
Massive work out. Lunges kill me, ha. What are land mines?

Bergs
06-13-2010, 08:16 PM
A1. Barbell overhead press:
45 x 12
45 x 12
95 x 8
125 x 6

145 x 3
165 x 3
185 x 8

B1. Dumbbell flyes:
25s x 15
30s x 15
30s x 15
35s x 13
35s x 12

C1. Fat-Man pullups
bw x 9
bw x 8
bw x 9
bw x 8
bw x 9

D1. Skullcrushers:
65 x 15
65 x 15
65 x 14
65 x 13
65 x 13

Cardio:
bike sprints

Comments:
* For getting very little sleep this weekend, this was a pretty good session. I was hoping to get 9 on the press, but I'm content with 8.

Bergs
06-13-2010, 08:19 PM
Massive work out. Lunges kill me, ha. What are land mines?

Thanks, man. I'm still not squatting what I want to be, but it's getting there. Lunges are a killer too... massive pump!

My computer can't play videos that well, so I couldn't really watch this, but I think this shows the exercise I've been doing:

GAUsqWIA__g

Basically, grab on to a barbell that is propped up in a corner or using that special contraption. Then, twist side to side while keeping your abs as tight as possible.

Bergs
06-15-2010, 11:50 PM
Tuesday:

A1. Deadlift:
135 x 8
225 x 6
315 x 5

belt:
455 x 5
515 x 3
573 x 4(? *comments)

B1. GHR:
5 sets of bw x 16

C1. Leg extensions:
40 x 15 per leg
40 x 14 per leg
40 x 13 per leg
40 x 12 per leg
40 x 12 per leg

D1. Cable ab pulldowns:
87.5 x 15
95 x 15
95 x 10.... then it felt like I was pinching a nerve in my leg so I stopped

Cardio:
none

pre-wo bw: 285.4 (eeek, gained 8 pounds this week)

Comments:
*On the last work set for deadlift, I did two reps without letting go of the bar. Then I let go, got some chalk and came back and did it again. Then I took off my belt, and went to get a quick drink of water. On the way back, I thought to myself "Don't be a pussy, go get another rep." So I put on my belt, dropped to the bar, and picked it up again.

Could I get some feedback on this? Should this count as a set of 4? Or is more like a cluster set? Should I have even done that?

*On the ab pulldowns, I got a super funky feeling in my leg, so I cut it short... it was getting all numb and kind of popping. Hopefully, the A.R.T. doc will know what's up tomorrow.

*Then I went to my last supper club tonight! Black Dog Tavern = best bbq in the area. I had a good time with everyone, even though I was a bit sad.

Bergs
06-16-2010, 08:06 PM
Wednesday:

A1. Bench Press:
45 x 12
45 x 12
135 x 10
185 x 8
225 x 6

260 x 5
295 x 3
330 x 5

B1. Pushups:
18
18
18
18
15

C1. Overhand cable rows:
160 x 13
160 x 14
160 x 14
160 x 13
160 x 15

D1. V-bar tricep cable pressdowns:
80 x 15
80 x 14
80 x 12
80 x 10
80 x 10

Cardio:
none

Comments:
*The workout wasn't that bad. Hit pretty much all the reps I thought I should've hit.

*Time to eat 2 lbs of beef and get on the road. California, here I come!

Bergs
06-22-2010, 10:34 PM
Tuesday:

A1. Deadlift:
75kg x 5
125kg x 5
175kg x 3
225kg x 2

belt:
561 x 1
606 x 1
627 x 1

B1. lwg curls:
75 x 10
75 x 10
85 x 8
95 x 6

C1. leg extensions:
50 x 8
50 x 8
50 x 8

D1. crunches:
3 sets

D2. Back Extensions:
3 sets

Cardio:
8 min bike

post-wo bw: 284.2

Comments:
*I just spent the last weekend in San Francisco, gorging on food and drinking a ton. When I came back, my weight was 293 yesterday! That is insanely high, especially since I want to compete at 270 in a month. Time to start working on that diet.

*Also related to the SanFran trip, I barely got any sleep and what I did get was all on a couch. Combine that with the redeye back and that means I'm super tired. All the more reason to be happy about deadlifting 628! It didn't even feel all that bad, except for the top two inches of lockout.

Bergs
06-24-2010, 10:40 PM
Thursday:

A1. Bench Press:
45 x 12
95 x 10
135 x 8
185 x 6
225 x 5
275 x 3

315 x 2
335 x 1
355 x 1
365 x 1

B1. Board press:
3-board:
385 x 3
405 x 2
425 x 1

C1. Pullups:
4 sets of 3

D1. fat-man pullups:
3 sets of 8

E1. Barbell curls:
1 strip set

Cardio:
None

Comments:
* For not having gone above 330 on the bench press since I hurt my shoulder in October, the 365 felt pretty good. I didn't pause for very long, so I need to work on that before the meet. Strength felt like it was there, but the weight felt heavy, so that's why I did some board presses afterward.

* I haven't done pullups in a long time either, but those didn't hurt my shoulders a whole lot either. I guess I'm finally regaining shoulder health! Just need to get my weight down, and these should be easier again.

* Went to Texas Roadhouse for dinner. Probably my last time :( Thanks to all who came.

Bergs
06-27-2010, 09:51 PM
Friday:

A1. Back Squat:
45 x 10
95 x 10
135 x 8
185 x 5
225 x 5
275 x 3

belt:
315 x 2
365 x 2
405 x 2
425 x 1
445 x 1

B1. Bulgarian split squat holds:
3 sets of 20 sec per leg

C1. Single leg leg press:
3 sets of 4 plates per leg for ~10 reps

D1. straight leg deadlift:
3 sets of 225 just to get a good stretch

Cardio:
None

Comments:
* Last heavy squat workout at the ARC. Since this was my last heavy day, I was hoping for a better session. The 445 felt way heavier than I wanted to, considering I was planning on opening with 440 at my meet. Hopefully, I can put some more weight on my back the next two weeks and get used to "heavier" weight again.

* Spent the last two days helping my parents out with a garage sale. 2 hours setting up, 2 hours taking everything down both days. 95 degree heat... all for a lousy 70 bucks. Oh well, at least it was good getting a lot of time to talk to them and my aunt.

*Time for a busy week! Cubs game, buying a bed, and going to Ohio!

Bergs
06-30-2010, 07:50 PM
Tuesday:

A1. Deadlift:
135 to 495

545 x 1 ... nearly slipped out of my hand!
605 x 1 (615?)
605 x 0... straps
585 x 1... (595?)

B1. Rack Pulls:
405 up to 675 for a single
725 x 0

C1. Back extensions:
3 sets

Comments:
* Had to deadlift with a fat 55lb (maybe? the trainer wasn't sure) bar with no knurling. Also, had to use hex plates. What a terrible way to deadlift! I'm sure if I did this all the time, my pull would shoot up. Oh well.

Wednesday:

A1. Bench Press:
45 x 10
135 x 10
185 x 6
225 x 5
275 x 3

315 x 2
345 x 1
375 x 1... butt came up a bit, but felt good. touch n go

B1. Back squat:
135 x 5
185 x 5
225 x 3
275 x 2

belt:
315 x 2
365 x 1
405 x 1
435 x 1
465 x 1 ... gym PR?

C1. Traps + biceps:
3 sets with holding on to the plates switching between curls and shrugs

Comments:
* The bench didn't feel that heavy, which is good since I'm considering 371 as my second attempt at the meet. My butt came up though, which I blame mostly on the crappy bench: low and hard.

* The squat felt better than I expected. I'm pretty sure I got lower on this 465 than the 445 I did last week. It might count in USAPL, but I need to make sure I hit depth at the meet. Also, I believe it is a gym PR, and for being such, it felt pretty easy.

* Headed out to Ohio tomorrow morning to visit my grandparents for the Fourth. Looking forward to seeing them since I haven't since Thanksgiving. I am not looking forward to the 5am departure time however :(

Bergs
07-06-2010, 09:39 AM
I never put last Wednesday's session up. Been on the road for almost a week. I can't wait to get back in the gym tomorrow!

Wednesday June 30th:

A1. Bench Press:
45 x 10
135 x 10
185 x 6
225 x 5
275 x 3

315 x 2
345 x 1
375 x 1... butt came up a bit, but felt good. touch n go

B1. Back squat:
135 x 5
185 x 5
225 x 3
275 x 2

belt:
315 x 2
365 x 1
405 x 1
435 x 1
465 x 1 ... gym PR?

C1. Traps + biceps:
3 sets with holding on to the plates switching between curls and shrugs

Comments:
* The bench didn't feel that heavy, which is good since I'm considering 371 as my second attempt at the meet. My butt came up though, which I blame mostly on the crappy bench: low and hard.

* The squat felt better than I expected. I'm pretty sure I got lower on this 465 than the 445 I did last week. It might count in USAPL, but I need to make sure I hit depth at the meet. Also, I believe it is a gym PR, and for being such, it felt pretty easy.

* Headed out to Ohio tomorrow morning to visit my grandparents for the Fourth. Looking forward to seeing them since I haven't since Thanksgiving. I am not looking forward to the 5am departure time however Sad

Bergs
07-22-2010, 10:01 PM
I got back from Denver this past Sunday and just started my new job. So far, everything in Texas is going just swell. My meet, on the other hand, was pretty much a disaster. Here were my attempts:

Squat: 197.5kg/435lbs: 3 white lights. Felt pretty good actually. Nice and deep.
215kg/474lbs: 2 red lights. Cut it too high... also, felt super slow.
215kg/474lbs: 2 white lights. Widened my stance, got deeper, and felt a lot more powerful.

Bench Press:
155kg/341lbs: 3 whites. Felt slow, but got it no problem
167.5/369lbs: 3 reds. Barely got it off my chest.
167.5/369lbs: 3 reds. Same story

Deadlift: 275kg/606lbs: 2 reds. Came up nice and fast. Then I got it to lockout and he made me hold it there for a few seconds. After letting it down, I apparently held my breath for way too long and I felt light-headed. After falling over and hitting the weight stack, it took me a while to come back to my senses. Never had that happen before and it put a serious damper on my next two attempts :-/
285kg/628lbs: 3 whites. I took a conservative second attempt just to get on the board.
300kg/660lbs: 3 reds. Got it to my knees, but that elusive 300 kilogram pull will have to wait yet again :(

total: 655kg/1443lbs. 10 pounds shy of my meet PR from a year and a half ago.
bodyweight: 273.3lbs
Notes:
- I took 7th place out of 8 people. The top person out-totalled me by almost 400 pounds.
- I would have had a compettive total at 198. Too bad I lifted at 275.
- My squat is really holding me back. My deadlift is middle of the pack, my bench is somewhat near the bottom of the pack, but my squat is horrible compared to all the other 275ers that were there. I need to get that up... and quick.

Bergs
07-22-2010, 10:03 PM
post number two of the day. Look at previous post for meet performance.

Thursday:
A1. Bench Press: Worked up to 245,265,285 for triples. I held them for a long time at the top and a decent amount of time on the chest to emulate the USAPL commands.
A2. Pullups: 4 sets of 3. My shoulder didn't hurt at all, which is a very good sign. I need to do these A LOT MORE.

B1. high pulls from the rack: 135 x 5 185 x 3 135 x 5.. trying to get my form down since 185 felt odd 185 x 3 225 x 3... I need to figure out how I want to do these. They felt more like power shrugs than high pulls... but if I pull too high, my shoulder hurts.

C1. tricep extensions: 2 sets
C2. barbell bicep curls: 2 sets

Cardio: 10 min bike

pre-wo bw: 278.1

Comments:
After my meet, a few things have become apparent:
1) My upper back is weak. It was the most sore bodypart, indicating it was stressed the most. This corresponds to why I think the top-end of my pull is so slow. Therefore, I will be doing a lot more pullups.
2) USAPL is very strict on their squat depth and bench pauses. My depth was almost ok, but I need to work on that. More importantly, I now plan on holding my bench presses for a long duration, even on reps.
3) I'm just not competitive at 275. Either I need to get my numbers up or I need to drop some bodyweight, or both. Therefore, I plan on doing WABDL worlds at 259, and my next USAPL meet at 242 in the spring. It must be done.

Bergs
07-28-2010, 03:37 PM
I just lifted at a gym in San Marcos. The guy who owns it is a pretty strong 242er. There is also a dude at 132 who is going for a 1800+ total at the Pro-Am in a few weeks... He said he's looking to hit a 14*bw total - the highest of all time. This might be a good place to lift, haha.


Today was a pretty quick workout, just trying to get back in the flow.

A1. Bench Press:
Worked up to...
225 x 5
240 x 5
260 x 8 ... pausing at the top and bottom really hurts the reps!

B1. pushups:
15
9
9
8
10

C1. T-bar rows:
5 sets of 70 for ~12 reps

D1. overhead tricep extensions:
25lb plates for 5 sets per arm

Cardio:
None

Post-wo bw: 275.2

Comments: None

Bergs
07-30-2010, 08:46 AM
Thursday:

A1. Deadlift:
135 x 8
225 x 6
315 x 6

395 x 5
455 x 5
515 x 7

B1. Straight legged / romanian deadlift:
225 for 5 sets of ~10

C1. Reverse barbell lunges:
95 for 5 sets of 10

D1. Cable ab pulldowns:
80 x 17
90 x 15
100 x 15
100 x 15
100 x 15

Cardio:
11 min bike

Comments:
*For having to deadlift with a guy doing leg press about 2 feet directly in front of me and staring at me the entire time, this felt good. I just wish there was a better place to deadlift at this gym instead of where it is. Either you're facing a mirror from one foot away, or you're facing someone doing leg press from two feet away.

*Also, I've started doing pullups in between sets. Started off doing 5 sets of 3 pullups... hey, gotta start somewhere. The good thing is they no longer hurt my shoulder - I just hope it stays that way!

Bergs
08-01-2010, 08:29 PM
Friday:

A1. Military Press:
Worked up to 175 x 6 ... very awkward apparatus at this gym. I think that affected it to be honest :-/

B1. Dumbbell bench:
70s for 5 sets of 10

C1. High pulls:
135 for 5 sets of 5

D1. tricep cable pressdowns:
5 sets of 10

Cardio: none


Sunday:

A1. Back squat:
worked up to...
295 x 5
345 x 5
385 x 5 ... I think I did this for 7 last time :(

B1. Front squats:
95 for 5 sets of 10

C1. Back extensions:
5 sets of 10

D1. Crunches:
5 sets of 40

Cardio:
None

Bergs
08-03-2010, 09:40 PM
Tuesday:

A1. Bench Press:
45 x 10
135 x 8
185 x 7

240 x 4
275 x 3
310 x 6

B1. pushups:
15
15
10
15
15

B2. cable rows:
100 for 5 sets of 10

C1. Plate tricep extensions:
25 for 5 sets of 11 per arm

Cardio:
none

Comments:
* I went to Lockhart for BBQ after lifting today. One of the best decisions of my life. Best brisket I've had in a looong time. Good taters too. Chalk up yet another positive about moving to Texas, haha.

Bergs
08-09-2010, 08:35 AM
Thursday:

A1. Deadlift:
Warmed up, then:
425 x 3
485 x 3
545 x 6

B1. Straight-legs:
225 for 5 sets of 11

C1. Reverse barbell lunges:
95 for 5 sets of 11

D1. Cable ab pulldowns:
90 for 5 sets of 15

Friday:

A1. Military Press:
145 x 3
165 x 3
185 x 6

B1. dumbbell bench press:
75s for 5 sets of 10

C1. High pulls:
135 x 5
185 x 3
145 x 4
145 x 4
155 x 3

D1. Tricep cable pressdowns:
70 for 5 sets of 10


Sunday:

A1. Back squat:
Warmed up to..

315 x 3
365 x 3
410 x 3

B1. front squat:
95 for 5 sets of 11

C1. Back extensions:
5 sets of 11

D1. Crunches:
5 sets

Comments:
* I never realized how hard it would to be motivate yourself to lift once you get a real job... I finally understand.

Bergs
08-10-2010, 10:23 PM
Tuesday:

A1. Bench Press:
Worked up to...

260 x 5
295 x 3
330 x 3

B1. Pushups:
15
15
15
10
12

C1. Rows:
5 sets of 10 with 5 plates

D1. Tricep plate extensions:
5 sets of 10

E1. Farmer hold traps:
3 sets of 12 with 4 plates each

Cardio:
None

post-wo bw: 278.8

Comments:
None

Bergs
08-14-2010, 07:22 PM
Saturday:

A1. Military Press:
45 x 15
45 x 12
95 x 10
135 x 6

155 x 5
175 x 3
195 x 6

B1. Dumbbell bench Press:
85s for 5 sets of 10

C1. High pulls:
135 x 6
145 x 4
145 x 4
155 x 3
155 x 3

D1. Tricep cable pressdowns:
5 sets of 10

Cardio:
A few bike sprints

Comments:
* So, I was able to press 195 for 6 reps; same amount I did 185 for last week and 175 the week before. Must be mental, because I don't really feel that much stronger.

* Didn't get in to deadlift this week because I got 2 hours of sleep wednesday. On thursday, I just came home from work and passed out. Next week is deload week, so I might try to get my heavy set in for deadlift and do nothing else that day.

Bergs
08-15-2010, 04:33 PM
Sunday:

A1. Back squat:
45 x 10
135 x 6
185 x 5
245 x 5
295 x 5

340 x 5
385 x 3
430 x 2

B1. Front squats:
95 for 5 sets of 12

C1. Back extensions:
bw for 5 sets of 12

D1. Crunches:
5 sets

Cardio:
10 minutes on bike

Comments:
*This will probably be my last heavy raw squat for a few months. I want to concentrate more on deadlift, since my next meet will be a push/pull most likely.

Bergs
08-17-2010, 09:49 PM
(Deload week)

A1. Bench Press:
95 x 10

135 x 5
175 x 5
205 x 5

B1. pushups:
3 sets of 10

C1. Seated rows:
3 sets of 10

D1. Overhead tricep extensions:
25lb plate for 3 sets of 10

Cardio:
5 min bike

Post-wo bw: 278.0

Comments:
* Mmmmm brisket.

Bergs
08-19-2010, 10:58 PM
(Deload week)

A1. Deadlift:
135 x 6
225 x 5
315 x 5
385 x 4

belt:
455 x 5
515 x 3
575 x 3 + 0 ... was really hoping for 4 reps.

B1. Straight legs:
225 for 2 sets of 8

C1. Cable ab pulldowns:
100 for 2 sets of 10

Cardio:
none

Comments:
* Never thought I'd see the day where I'd consider 575 x 3 a bad day, but here it was. Been telling myself I wanted 4 reps for about the last week. Oh well; probably shouldn't have gone to happy hour first, haha.

Bergs
08-21-2010, 07:32 PM
(Deload week)

Saturday:

A1. Military press:
45 x 12
85 x 5
105 x 5
125 x 5

B1. Dumbbell bench press:
85s for 3 sets of 10

C1. High pulls:
135 x 5
135 x 5
155 x 4

D1. Tricep pressdowns:
3 sets of 10

Cardio:
5 min bike

Comments:
none

Bergs
08-22-2010, 09:32 PM
(Deload week)

A1. Back squat:
45 x 12
135 x 6

185 x 5
225 x 5
275 x 5

B1. Front Squat:
95 for 3 sets of 10

C1. Back Extensions:
bw for 3 sets of 10

D1. crunches:
3 sets

Cardio:
5 min bike

Comments:
None

Off Road
08-23-2010, 07:36 AM
It's been a while since I've checked in here. Impressive stuff and big weights. I need to check back more often.

Bergs
08-23-2010, 02:09 PM
It's been a while since I've checked in here. Impressive stuff and big weights. I need to check back more often.

Thanks! I wasn't sure if anyone still read my log or not. Nice to know at least someone is checking in :)

Bergs
08-24-2010, 09:52 PM
Tuesday:

A1. Bench Press:
45 x 12
95 x 10
135 x 8
185 x 6

225 x 5
265 x 5
295 x 6 + 0

B1. T-bar rows:
170 for 3 sets of 3

C1. Floor press:
100s for 3 sets of 8

pre-wo bw: 277.6

Comments:
*No one was lifting at the normal gym today, so I had to go in to the Gold's. The bench there sucks, but at least I found someone nice enough to hand off for me. Was hoping for 7, but what can ya do. I've been holding the reps longer and I think it's definitely making me feel more steady.

*I also got a new phone today! Unfortunately, that means I don't have anyone's phone numbers :( If you have my number *and/or* would like me to have yours, please text/email/PM me your number. Thanks!

Bergs
08-25-2010, 10:52 PM
Wednesday:

A1. Deadlift:
135 x 7
225 x 5
315 x 5

405 x 5
460 x 5
525 x 8 (E1RM: 665)

B1. Leg press:
3 pps x 8
5pps x 5
5pps x 5
5pps x 5

C1. Hanging leg raises:
3 sets

Cardio:
10 min bike

Comments:
*I'm going to start putting my estimated 1 rep max next to my work sets. I think this will help me monitor whether I am making progress or not, and maybe even add some motivation to keep improving. I'm using Jim Wendler's formula of E1RM = Weight * (1+.03333*reps)

*Also, doing hanging leg raises after deadlifts is *killer* on the grip.

Guido
08-26-2010, 07:33 AM
Dave, you need to change your location on here. Unless of course you came back and I didn't know it, in which case: :hello:

Bergs
08-27-2010, 07:01 PM
Friday:

A1. Military Press:
45 x 12
45 x 12
95 x 8

135 x 5
160 x 5
180 x 9 (E1RM: 234)

B1. Decline dumbbell bench:
75s x 10
100s x 6
100s x 6

C1. Dumbbell rows:
100 x 6 per arm
100 x 8 per arm

Cardio:
None

Comments:
* Quick session since I'm headed out to Houston to hang out an old friend of mine!

* I want to get into Kroc rows... they have to help my deadlift lockout, right? Right??

Bergs
08-27-2010, 07:02 PM
Dave, you need to change your location on here. Unless of course you came back and I didn't know it, in which case: :hello:

Yea, I moved back. Decided not to tell you though. No hard feelings?

Bergs
08-31-2010, 08:02 PM
Tuesday:

A1. Bench Press:
45 x 10
135 x 8
185 x 5

245 x 3
280 x 3
315 x 5 (E1RM: 367)

B1. T-bar rows:
170 x 5
170 x 6
205 x 3

C1. Floor press:
135 x 6
225 x 5
275 x 3
275 x 5

cardio:
none

post-wo bw: 278.0

Comments:
*Shoulder hurt a little bit today, so I'm happy with the reps I got. I think next week I am going to get in a bench shirt and call 5/3/1 done for bench press for a while.

Bergs
09-02-2010, 08:56 PM
Thursday:

A1. Deadlift:
135 x 5
225 x 5
315 x 5

435 x 3
495 x 3
555 x 5 (E1RM: 647)

B1. Leg press:
4 pps x 5
5 pps x 4
5 pps x 5
5 pps x 5

C1. Hanging leg raises:
3 sets

Cardio:
none

Comments:
*Went out to Lake Travis yesterday for a party barge with my company. That place is amazing! Beautiful scenery, lots of beer, lots of swimming, tubing behind a speedboat, and amazing barbeque on the way home! The only bad thing is all the sunburn. Grrr, why do I have to be so pasty white?!

Bergs
09-06-2010, 07:41 PM
Saturday:

A1. Military Press:
45 x 10
95 x 8
135 x 5

150 x 3
170 x 3
190 x 8 (E1RM: 240)

B1. Bentover dumbbell rows:
100s x 10 per arm
100s x 12 per arm

B2. Pushups:
3 sets of 10

C1. Chinups:
2 sets

Cardio:
None

Comments:
* Had to do this early in the morning and then go pick up my parents at the airport for Labor Day! Quick workout and pretty happy with the reps here.



Monday:

A1. Rack pulls from top of knee:
135 x 5
225 x 5
315 x 3
405 x 3
495 x 3

belt:
585 x 1
675 x 1
725 x 1
750 x 1
775 x 1 (PR?)

B1. Band pullthroughs:
4 sets of 10

C1. Shrugs:
170 for 3 sets of 12

Cardio:
Couple minutes of jumprope and hitting the bag.

post-wo bw: 279.8

Comments:
*Looong weekend. Good times though. My parents and I saw pretty much everything tourists ever go see in Austin; very busy, but a lot of fun. So much barbeque, I'm surprised I didn't put on 10 pounds.

*Rack pulls felt good. Looking forward to a big pull at Worlds!

Bergs
09-07-2010, 08:46 PM
Tuesday:

A1. Bench Press:
45 x 12
95 x 10
135 x 6
185 x 5
225 x 4
275 x 3
315 x 1
365 x 1

size 46 F6 on:
405 to a 4 board x 3
495 to a 3 board x 2
585 to a 2 board x 1.... light purple bands

B1. T-bar rows:
2 plates x 8
3 plates x 3
2 plates x 8

Cardio:
None

Comments:
* Got back in a shirt today for the first time in two years. Felt really good actually. The light purple bands probably take off about 50 pounds at the bottom and nothing at the top. Maybe I'll bench 600 at Thanksgiving? That would be awesome.

Bergs
09-09-2010, 10:14 PM
Thursday:

A1. Deadlift:
135 x 5
245 x 5
365 x 5

460 x 5
525 x 3
585 x 2 + 0... couldn't even get it off the floor

B1. leg press:
5pps for 3 sets of 5

C1. hanging leg raises:
3 sets

Cardio:
couple minutes of jumprope

Comments:
* My lower back was fried and I noticed it as soon as I put 135 on the bar. Not sure if it was the heavy rack pull on monday or the bench workout on tuesday or the lack of sleep last night, but my back was real tight. Weird, though, because it felt fine all day. Oh well... there's always next cycle.

Bergs
09-12-2010, 10:58 AM
Saturday:

A1. Military Press:
45 x 10
45 x 10
95 x 8
135 x 6

160 x 5
180 x 3
200 x 4 (E1RM: 227)

B1. Pushups:
12
14
15

B2. Bentover dumbbell rows:
100 x 12
100 x 14

C1. Pullups:
3 sets of 4

Cardio:
Little bit of jumproping

Comments:
*Need to eat more on lifting days! Scrambled eggs at 10am and lifting at 4pm just won't cut it.

Bergs
09-12-2010, 05:39 PM
Sunday:

A1. Rack Pulls from top of shin / bottom of knee
45 x 8
135 x 6
225 x 5
315 x 5
405 x 4
495 x 3

545 x 3
585 x 3
655 x 2

light purple bands:
725 x 1
750 x 1 ... long fight for the lockout

B1. Band pull-throughs:
3 sets of 8

C1. Trap shrugs:
140 for 3 sets of 12

Cardio:
Jumproping!

Comments:
None

Bergs
09-14-2010, 09:34 PM
(deload week)

Tuesday:

A1. speed bench:
45 x 10
135 x 5

light pink bands:
185 for 10 sets of 2

B1. T-bar rows:
90 x 10
90 x 10
90 x 12

C1. Overhead barbell shrugs:
90 for 3 sets

Cardio:
none

Comments:
none

Bergs
09-17-2010, 09:25 AM
(Deload week)

A1. Deadlift:
suit bottoms -
135 x 5
225 x 5
315 x 3
405 x 2

straps up:
495 x 2
545 x 1
585 x 0, 0, 0... and straps down: 0

suit off:
585 x 2

Cardio;
none

Comments:
*I hate pulling in a suit with passion. It pinches my thighs getting down to the bar... it pinches my thighs at lockout. I can't get down to the bar. Can't get a good breath... can't get my belt tight enough to feel tight in my stomach.

I tried the 585 with the suit and could barely get it over my knees. Frustrated, I tried again right away and didn't get it to my knees. So I tried it without the belt and couldn't break it off the floor. Finally, I tried it with the straps down and a belt. Got it to my knees but not further than that. All these reps were within a minute of each other, tops. Not the best way to go about training, but I was angry :-/

So I took the suit off, and came back and hit it for an easy double. So, yea, I think this will be my last time in a suit before forgetting how much I hate it and trying again.

Plan for the next 9 weeks of deadlift:
top set of doubles each week: 605,615,625
deload week
top set of singles each week: 635, 645, 655
deload week
opener
meet!

Bergs
09-19-2010, 05:01 PM
(Deload week)

Sunday -

A1. Deadlift against doubled red bands:
225 bar weight
3 doubles with sumo (straps down)
3 doubles with conventional (straps up)

B1. band pullthroughs:
2 sets

C1. trap shrugs:
45s x 30 for 3 sets

Cardio:
Little bit of jumproping

Comments:
Worked in the suit today. I think I might have a decent idea of a good way to pull now. I'll try it out on Thursday with some heavier weight.

Bergs
09-21-2010, 09:11 PM
Tuesday:

A1. Bench press:
45 x 10
135 x 5
185 x 5
225 x 3
275 x 3
315 x 1

size 44 F6 on:
3 board-
405 x 3
495 x 2
545 x 1
545 x 1

Cardio:
none

post-wo bw: 272.4

Comments:
* Didn't feel so well tonight. When I got home and noticed how light I was, guess that makes sense. The smaller shirt felt really tight, and not set all that well. The second 545 felt a lot better than the first, but the gym was closing so we had to leave. Otherwise, I might've gone for 585 and not felt so bad about tonight.

Bergs
09-23-2010, 10:47 PM
Thursday:

A1. Deadlift:
straps down:
155 x 5
245 x 4
335 x 3
425 x 3

straps up:
515 x 2
565 x 1
605 x 1 + 0... up to knees, but that was it.

suit off:
605 x 1

B1. Back squat:
135 x 5
225 x 5
275 x 3

belt:
315 x 3
365 x 2
405 x 2

B2. bicep curls:
2 sets of normal; 2 sets of reverse

C1. Overhead barbell shrugs:
2 sets with 135

C2. Russian side-twists:
2 sets

Cardio:
Ropin'

Comments:
* Maybe the doubles were a little bit too optimistic. From here on out... I might just do singles.

Bergs
09-26-2010, 05:44 PM
Sunday - accessory:

A1. Bentover barbell rows:
95 x 10
135 x 8
185 x 6
225 x 6

straps:
275 x 5
315 x 4
315 x 4
315 x 3

B1. Good mornings:
45 x 10
115 x 6
185 x 5
235 x 4

C1. lat pull downs:
5 35s x 10
6 35s x 8
7 35s x 4
7 35s x 4
8 35s x 2

D1. band ab pulldowns:
3 sets

Cardio:
ropeskipping

Comments:
* No pain. Had a smoothie aftewards. Life is good.

Bergs
09-28-2010, 09:33 AM
Tuesday:

A1. Bench Press:
45 x 10
135 x 8
185 x 5
225 x 3
275 x 2
315 x 1

size 46 f6 on:
405 off a 3 board for 3
405 off a 3 board for 3
495 off a 3 board for 1
495 off a 2 board for 1
545 off a 3 board for 1

/home

Comments:
* Was pretty light this morning at 271.6, but I think I put on some weight during the day. Shirt still felt loose though. All in all, a good session. Weight didn't feel terribly heavy.

* Then went to a friend's apartment afterward to watch the Bears game. Wow... what a sloppy game! Pulled it out in the end, even though the Pack basically handed it to us. 3-0 feels good though!

Bergs
09-30-2010, 09:31 PM
Thursday:

A1. deadlift - no belt:
straps down-
165 x 5
255 x 4
365 x 3
435 x 2

straps up-
525 x 1
575 x 0... suit off... x 0. Ugh

B1. Hanging leg raises:
3 sets

B2. Bicep curls:
3 sets

C1. Pause squats - no belt:
135 x 5
225 x 3
275 x 3
325 x 2

C2. Trap raises:
3 sets

Cardio:
None

Comments:
* Today was a double whammy. First, I was told I could no longer use chalk at the gym, even if I leave zero trace afterward. That means, my grip was pretty bad on these deadlifts, even though I used straps. Second, I forgot my belt at home. I got the 575 up to my knees really quickly, but the lack of a tight midsection meant it stalled abruptly. Sigh... can't be making mistakes like that this close to my meet.

Next week, I'll plow on and try 625 even though I didn't attempt 615 this week.

Bergs
10-05-2010, 10:21 AM
Monday -

A1. Sumo Rack Pull from top of knee:
135 x 5
225 x 5
315 x 3
405 x 3

belt + straps:
495 x 3
585 x 2
635 x 1
635 x 1

B1. Good mornings:
135 x 8
135 x 8
185 x 5

B2. Front squats:
135 x 8
135 x 8
185 x 3

B3. chinups:
3 sets of 5

Cardio:
none

Comments:
none

Bergs
10-05-2010, 08:40 PM
Tuesday:

A1. Bench press:
45 x 10
45 x 10
135 x 8
225 x 5
275 x 3
315 x 1

size 46 f6 on:
315 x 3 to a 3 board

full range:
405 x 1
405 x 1
425 x 1
440 x 1 with purple bands

B1. lat pull downs:
5 plates x 8
5 plates x 8
5 plates x 10

B2. pushups:
3 sets of 15

C1. t-bar rows:
2 plates for 3 sets of 10

C2. tricep extensions:
25 for 3 sets of 12

Cardio:
roping

post-wo bw: 279.2

Comments:
* Really heavy after this session! I blame that on the crazy amount of food I ate this past weekend. Had a great time in chicago seeing friends and family.

* Shirt work felt pretty good. The last 440 went up real quickly. Looking forward to adding some weight the next few weeks.

Bergs
10-07-2010, 09:52 PM
Thursday:

A1. Deadlift:
Got in a suit and worked my way up to 625 x 0
I couldn't even break this off the floor, and then felt really dizzy when I stood up.
So I took off the suit and came back to do it raw.
Got 625 x 1, pretty easily. I'm done with this stupid suit.

B1. Overhead military press
135 x 5
155 x 5
175 x 5
200 x 3 (E1RM: 220)

B2. Bicep curls:
45 plates for 4 sets

C1. Hanging leg raises:
2 sets

C2. trap raises:
2 sets

Cardio:
None

Comments:
* No more suit. Can't waste anymore weeks with that.

*Tomorrow is ACL. SO MUCH MUSIC- I CAN'T WAIT!

Bergs
10-12-2010, 09:38 PM
(deload week)

A1. Bench Press:
45 x 10
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1

Size 44 F6 (comp shirt):
365 off a 4 board x 3
405 off a 3 board x 3
440 + purples off a 1 board x 1
495 + purples off a 2 board x 1
535 + purples off a 3 board x 1
585 + purples off a 2 board x 1

Cardio:
None

Post-wo bw: 273.6

Comments:
* ACL this weekend was amazing. Tons of good bands. I plan on listening to some of them a lot more. Favorite of the weekend was Frank Turner.

*Bench today went well. Tight shirt, which I was having trouble with earlier... but was good today. The last 585 shot up fast - faster than the 585 off a 3 board I did previously. Looking forward to this meet!

Bergs
10-13-2010, 09:40 PM
(deload week)

Wednesday:
A1. Sumo deadlift:
135 x 5
225 x 3
315 x 2
405 x 2
495 x 1
545 x 1
585 x 0... not even off the floor

B1. Curls:
50s x 8
55s x 4

B2. barbell trap raises:
225 x 10
225 x 8

Cardio:
none

Comments:
* No clue what my sumo pull should be, but I would've thought it had been high than 585. Plus, I dropped it on my foot. It hurts... a lot.

*I also lost my wallet, so it's been a fun day!

Bergs
10-17-2010, 01:02 PM
(deload week)

A1. Good mornings
2 sets of 185 x 6

B1. GHR's
2 sets of 10

C1. Lat pulldowns:
5 plates x 16
5 plates x 18

D1. Bentover barbell rows:
2 sets of 135 x 12

E1. Hanging leg raises:
2 sets

F1. Overhead trap raises:
95 for 2 sets of 10

Comments:
*Went to the Texas State Fair Yesterday. Here is what I ate:
Fried oreos
Fried pepperoni pizza
Nutty ice cream bar
Fried Beer
Fried banana pudding
Fried margarita
Fried butter

And yes, it was all as good as it sounds.

Bergs
10-20-2010, 09:08 AM
Tuesday:

A1. Bench Press:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 1

Size 44 F6 (comp shirt):
315 to a 4 board x 3... just to set it
405 to a 3 board x 3

455 + reverse purples full range x 1... will probably be my opener
495 + reverse purples full range x 1... will probably be my second

B1. Pushups:
3 sets of 15

B2. Side raises:
10s for 3 sets of 10

C1. Military Press:
140 for 2 sets of 5... wow, felt dead on these

C2. front raises:
10s x 2 sets of 10

Cardio:
None

Post-wo bw: 272.4.... feeling skinny again!

Comments:
* In meet prep mode. Only a month out! I think it was a good idea to start taking the weight down to my chest. I forgot how much extra pressure builds up, so it was good to start practicing that again.

* I'm also competing at 259, so I want to be about 265 in ~3 weeks. I think it's doable, yea?

Bergs
10-20-2010, 10:25 PM
Wednesday:

A1. deadlift:
135 x 5
225 x 5
315 x 5
405 x 3

belt:
495 x 1
545 x 1
585 x 1
635 x 1... felt decent. Fast off the floor; decent at lockout
605 x 1... wanted another one at 90%+

B1. Bicep curls:
2 sets
1 dropset

C1. Bentover dumbbell rows:
135 x 6 per arm
135 x 6 per arm

D1. Weighted bridges:
135 x 10
225 x 6

E1. Farmers shrugs:
315 x 10
315 x 10

Cardio:
None

Comments:
* The 635 felt pretty good, especially for not sleeping *that well* and having my lats be pretty tired from the benching last night.

* Next week will be a gym PR: 645... then the week after will an alltime PR: 655. Then opener, then the week of the meet!

Bergs
10-24-2010, 06:14 PM
Saturday:

A1. Military Press:
45 x 12
115 x 8
165 x 5
175 x 5
185 x 3

B1. Reverse barbell curls:
3 sets

C1. Shrugs:
2 sets

D1... handed off for a bunch of people at a meet

Comments:
*Went up to Dallas this weekend to help out the people from my gym at a meet. So... my overhead workout was a hodgepodge, and I ended up skipping my lower body stuff today. Which is fine, because I'm exhausted from sleeping on the floor and drinking all night saturday!

*People from my gym did decently... two state records even if they didn't hit the numbers they wanted to hit. We cam blame that on my snoring and live and learn.

Bergs
10-29-2010, 09:20 AM
Wednesday:

A1. Bench press:
45 x 10
135 x 5
225 x 3
275 x 1

size 44 f6 on:
225 x 3 to ~3 board
315 x 2... almost touching
405 + reverse green bands x 2... almost touching
455 + reverse green bands x 1
495 + reverse green bands x 1

B1. lateral raises:
3 sets of 10s x 10

B2. pushups:
3 sets of 15

C1. front raises:
3 sets of 10s x 10

C2. chinups:
3 sets of 3

Cardio:
none

post-wo bw: 272.0

Comments:
* Wednesday was all about touching. The green bands made it really hard to touch near the bottom, which is a good thing. All the sets went up real fast after I touched, which is also a good thing. One more heavy week and time to rest up!

Bergs
10-29-2010, 09:04 PM
Friday:

A1. Deadlift:
225 x 5
410 x 3
505 x 1
555 x 1
595 x 1
645 x 1.... Gym PR
605 x 1

B1. Curls:
1 dropset with dumbbells
1 dropset with reverse curls

B2. Military press:
45 x 20
95 x 10
135 x 10
155 x 6

C1. Bentover dumbbell rows:
120 x 8 per arm
120 x 10 per arm

D1. Farmers shrugs:
315 x 8
315 x 10

D2. Ab pulldowns:
2 sets of 15

Cardio:
None

Comments:
* Happy about the gym deadlift PR. Hadn't hit one of those in over two years, even if it was only 5 pounds!

Bergs
11-02-2010, 07:20 PM
Tuesday:

A1. Bench Press:
45 x 10
135 x 5
225 x 5
275 x 1

Size 44 F6 on:
315 to a 3 board x 3
405 to a 1 board x 2
455 to a 1 board x 1... opener. Was slow because I went straight up instead of back over my face. I'm pretty confident with this weight though.
495 to a 3 board x 1... could've done 2 or 3 easily.
405 to a 1 board x 2

Random shoulder rehab stuff

/home

Post-wo bw: 271.0. Pound lighter than last week.

Comments:
None

Bergs
11-04-2010, 08:37 PM
Thursday-

A1. Deadlift:
135 x 8
225 x 5
315 x 3
405 x 2
515 x 1
565 x 1
605 x 1
655 x 0 ... no one's fault but my own... except for maybe those two *******s talking loudly about the people they banged last weekend.

B1. beermug curls:
30s x 12
35s x 12

B2. Farmers shrugs:
315 x 12
315 x 14

C1. Bentover dumbbell rows:
120 x 7 per arm... hurt my left shoulder a little bit :(
120 x 7 per arm

C2. Crunches:
2 sets of 30

Comments:
* What a terrible last session before a meet. Got the 655 up to my knees really fast, hit a wall, and let it back down. If I'm ever going to deadlift 700+, I *need* lockout power.

* Time to rest up and stretch and lose 15 pounds. Yay.

Bergs
11-08-2010, 10:47 AM
Sunday:

A1. Squats against green bands:
worked up to 225 + green bands for a couple of doubles

B1. Rack pulls:
405 for 4 doubles

C1. Back raises:
2 sets of 10

D1. Military Press:
140 x 10
160 x 8
170 x 6
170 x 6

Comments:
* Just doing some light stuff before my meet.

Bergs
11-10-2010, 11:50 AM
Tuesday:

A1. Bench Press:
45 x 10
135 x 5
185 x 3
225 x 3
275 x 1

Size 46 F6 on (loose shirt)... all reps to about the 2/3 board area:
275 x 3
315 x 2
365 x 1
405 x 2
365 x 3
315 x 2

That was it for the day

Post-wo bw: 270.2

Comments:
* Losing weight is fun. I should do it more often.

Bergs
11-11-2010, 07:30 PM
Thursday:

A1. Deadlift:
225 x 4

335 for 8 sets of 2

B1. Back raises:
2 sets of 10

B2. Planks:
2 sets of both sides

Cardio:
5 min bike

post-wo bw: 273.4

Comments:
* Today was a really easy day. Next on the plate will be taking my bench opener on Monday, and then fly out to Vegas on Thursday!!

* Weight is going in the wrong direction! I really hope it starts moving down again. I hate cutting weight :(

Bergs
11-22-2010, 03:18 PM
WABDL Worlds 2010 - Las Vegas edition:

I definitely did not bloat nearly as much as I wanted to. The day of weighins, I cut from about 265 to 258.8 using the sauna. Then I drank a half-gallon of gatorade and a bunch of pedialyte. I also ate a ton of carbs. I got back up to 270 by the time I went to bed, but probably stepped on the platform around 268. Considering my shirt is only moderately tight when I walk around at 275+, the shirt felt pretty loose. I barely got anything out of it, and my opener felt really tough at 440. I tried a second at 462, to try get a 5lb PR, but didn't manage it. I scratched my third.

On deadlift, I opened with 617. It flew off the floor, but stalled close to lockout. After a bit of a fight, I got it. Then I got 655 to my knees on my second, and 655 to my upper shin on my third. No PR for me today.

So, that means I've gone over two years without a deadlift PR. Granted, some of that time, I was injured and I should be happy that I'm able to pull over 600 again. However, I very much want to lift even more.

My problem is still lockout; It might be time to go back and add some stiff legs to the arsenal yet again. I had quite a few people recommend that to me this weekend. Also, cutting weight before a meet really hurts my performance. I need to try not to have to do that again.

Bergs
11-30-2010, 11:11 PM
Tuesday.

A1. Bench Press:
45 x 10
135 x 5
185 x 5
225 x 3
275 x 2

2 board:
315 x 3
365 x 1
385 x 1

3 board + mini bands:
405 x 8... Mike got 10. Grrrr.

B1. Farmer trap raises:
135 x 12
225 x 8
225 x 8

C1. Tricep pressdowns + cable:
35 x 20
60 x 14
35 x 20

D1. Lat Pulldowns:
3 sets of 10

post-wo bw: 267.8

Comments:
Felt good to get back in the gym. Already looking forward to my next meet in April!

Bergs
12-02-2010, 09:32 PM
Thursday:

A1. Deadlift with my Metal squatter suit:
135 x 5
225 x 5
315 x 3
405 x 3
495 x 2

545 x 3
555 x 3
565 x 3... all three of these sets were with straps down and contained a couple of false starts, where I'd try to go down to the bar, but couldn't come up with it. This is all part of learning the suit and why I need to start early in this cycle

B1. Stiff legs:
5 sets of 275 x 5

B2. Bicep curls:
5 various sets of things

C1. Barbell shrugs:
315 for 3 sets of 8

Comments:
* None

Bergs
12-05-2010, 04:13 PM
Sunday

A1.... trying to get on two different pairs of briefs but after an hour, neither fit, so I went raw

Squat:
worked up to 3 sets of 405+reverse greens for sets of 3

B1. GHRs:
4 sets of 10

C1. Reverse hypers:
4 sets of ~8

D1. Good mornings:
135 for 4 sets of 8

E1. Ab pulldowns:
4 sets

Comments:
* First time squatting in a real long time. Apparently, I am too large to fit into my briefs... hopefully, after I lose a little bit of weight, they'll fit nice and snug. An easy workout overall, which is good, since I'm just getting back into squatting.

Bergs
12-08-2010, 04:40 PM
Tuesday:

A1. Bench Press:
45 x 10
135 x 10
185 x 5
225 x 3
275 x 1

Size 48 F6 on
315 x 3
365 to a 2 board x 1
405 to a 3 board x 1
405 to a 2 board x 1
405 to a 1 board x 1

B1. Close grip bench press to a 3 board:
135 x 32
135 x 24
135 x 20

C1. Straight arm pulldowns:
70 for 4 sets of ~8

D1. Military press:
100 x 18
100 x 12
100 x 10
100 x 8

Post-wo bw:
269.7

Comments:
* The size 48 is really loose. Didn't give me a whole lot of help, but it was tight enough to work on form, and that's what counts right now.

* Weight is beginning to consistently be around 270 or slightly lower, so that's a good thing.

Bergs
12-09-2010, 10:21 PM
Thursday:

A1. Deadlift with the metal suit, straps down:
135 x 8
225 x 5
315 x 5
405 x 3
495 x 3

555 x 3
565 x 3
575 x 3.. + 0 with the straps up

B1. Stiff-legs:
295 for 4 sets of 5
295 x 8

B1. Bicep curls:
5 sets of various things

C1. Barbell trap shrugs:
3 sets of 315 x ~6

Cardio:
none

Comments:
* Starting to get the hang of the suit. I can do my pop n drop with the straps down and it feels pretty good. With the straps up, I can't do it yet since it's way too tight, but practice makes perfect.

Bergs
12-12-2010, 06:09 PM
Sunday - Squat:

A1. Squat:
45 x 10
45 x 10
135 x 5
225 x 5
315 x 3

Size 46 briefs on
410 x 2... not even close to depth
500 x 1... almost to depth
590 x 1... pretty good
640 x 1... also pretty good

B1. Rack pulls from mid shin w/briefs:
225 x 6
315 x 4
405 x 3
495 x 3
585 x 0... felt backwards with it... I blame the briefs, so I took them off
585 x 3
495 x 10... and Mike got 11 with 405, so he beat me on the challenge this week :(

C1. Reverse hypers:
4 sets

D1. Ab pulldowns:
3 sets

D2. Good mornings:
135 for 3 sets of 8

Comments:
* First time squatting in gear since this past May. And it felt pretty good! The 640 came up pretty fast - I think I'm good for at least 670 in just the briefs. Then on the rack pulls, it kept biting my thigh and I couldn't deal with it anymore, so I took the briefs off. All in all, a good day though.

Bergs
12-16-2010, 10:22 AM
Tuesday:

A1. Bench Press:
45 x 10
135 x 10
185 x 5
225 x 3
275 x 1

+ doubled minis:
225 x 1
275 x 1
295 x 1
275 x 1

B1. Plate raises:
35 for 3 sets of 8/8/8

C1. Close grip off 3 board:
225 x 20
185 x 15
135 x 10

D1. straight arm pulldowns:
70 for 3 sets

Cardio:
None

Comments:
* Logging this one a bit late, but it felt good. No clue how much the bands add, but it definitely felt heavy at the top.

Bergs
12-20-2010, 08:52 AM
Friday - Accessory work:

A1. Military Press:
45 x 15
45 x 15
95 x 10

135 x 8
155 x 8
185 x 3 ... pressing strength is going down. Need to work on this again!

B1. Chin-ups:
3,3,3,3,3,3,3,3,3,3 (for 10 sets to get to 30. If I have time to continue this portion of my training, I want to get to 30 in as few of sets of as possible)

C1. Leg extensions:
3 sets

Sunday - Deadlift:
A1. Deadlift in the suit, straps down:
warmups

565 x 3
575 x 3
585 x 2 + 0 in the suit, and + 0 without the suit. Was hoping for 3, but I guess that's the price I pay for lifting after a short night's sleep and cookies for breakfast.

B1. Bicep curls:
3 sets

C1. Pullups:
2 sets

Comments:
* The deadlift workout was short since I was in a rush to get done so we go to the River Walk in San Antonio. That place is awesome and I would gladly recommend it to anyone in the area!

Bergs
12-22-2010, 09:06 AM
Tuesday - Bench

A1. Bench Press:
warmed up to 275 x 1

Then size 46 F6 on
315 x 3 to a 3 board
405 x 2 to a 2 board
455 x 1 to a 2 board
495 x 1 to a 4 board... slow!
405 x 2 to a 3 board

B1. Lat pulldowns:
70 x 20
105 x 20
105 x 20
105 x 15

C1. JM Presses:
3 sets of 65 x 6

D1. Assisted pullups:
green band for 3 sets of ~6

Cardio:
None

post-wo bw: 273.8. Fatty!

Comments:
*Bench shirt wasn't terribly tight, and I don't sleep well anymore. Combine the two and it was only a decent day in the gym.

Bergs
12-23-2010, 08:47 AM
Thursday - Sqwat

A1. Back squat:
45 x 5
135 x 5
225 x 5
315 x 3

Going to a high box (12 pieces of foam):
Size 46 briefs on
410 x 3, nowhere near depth
500 x 3, kind close to depth
590 x 2
680 x 1
770 + reverse greens x 1... heavy at the top, fast off the box

B1. Reverse hypers:
4 sets of 10

C1. Reverse abs:
2 sets

Comments:
*That was the most weight I've had on my back since I used to do rack squats so very long ago and by 70 pounds, the most I've had on my back out of the rack ever. Given that, it still felt pretty good. The bands didn't give me a ton since I was squatting to a high box, but just enough to actually make it feel easy. Also, it was just briefs, so that makes me excited to see how much more weight I can use with a suit.

* Had to hurry since I wanted to watch the Illinois game with a coworker. Which ended up being a bunch of malarkey! That technical foul on Tisdale was BS... and pretty much sealed the deal for Missouri. Grrrrr.

Bergs
01-02-2011, 10:42 PM
Sunday:

A1. Squats:
45 x 10
45 x 5
45 x 5
135 x 5

reverse purples:
135 x 3
225 x 3
315 x 3

suit bottoms on:
405 x 2, no depth

straight weight:
495 x 1
585 x 1

straps up:
greens:
675 x 1, bout 2 inches high, but fast

blacks:
765 x 1

And that was it. No abs or cardio or anything.

Bergs
01-05-2011, 09:45 AM
Tuesday:

A1. Bench press:
45 x 10
45 x 10
135 x 5
185 x 3
225 x 3
275 x 1

Size 44 F6 on:
315 x 3
365 x 1

To the foam board
405 x 1
455 x 1
475 x 1

B1. Chinups:
(4, 4, 4, 4 ,4, 4, 3, 3) for 8 sets to get to 30.

C1. Overhead tricep extensions:
25 for 3 sets of 20 per arm

C2. Front plate raises:
10s x 15
10s x 12
10s x 12

Cardio:
none

post-wo bw: 276.0

Comments:

* Decent day in the gym. My bench strength is almost back to where it was before I hurt my shoulder. I just need to remember to twist the sleeves out more so it doesn't bunch up in my neck.

* Bought a new car. About to sell my old one today. Weird.

Bergs
01-07-2011, 09:09 AM
Thursday:
A1. Deadlift with metal squatter, straps down:
135 x 5
245 x 5
335 x 3
425 x 3
515 x 2

565 x 2
575 x 2 ... couple of misfires here
585 x 2... even more misfires :-/

B1. Bicep curls:
5 sets of random exercises

B2. Stiff-leg deadlifts:
335 x 5
315 x 4 sets of 5

C1. Farmer's hold shrugs:
315 x 12
315 x 14

C2. Dumbbell military press:
60s x 10
70s x 5

Cardio:
None

Comments:
* I hate pulling in a suit. I hate it so much! These weights would be so easy if I didn't have a suit on. I don't even have my straps up yet. So hard getting down to the bar, it's just aggravating. But I devoted this entire cycle to learning the suit, so I'm gonna keep plugging away.

* My weight was up to 276, so maybe that had something to do with getting down to the bar. I guess I can use that as an excuse to finally lose some weight. No other motivation seems to be working, haha.

Bergs
01-07-2011, 09:13 AM
Here were my resolutions from 2010 and I notice that I only completed 3 of them :(

[] 400 raw bench: Currently at 395, but have a bad shoulder I need to repair
[] 1500 raw total: Current lifts would put me at 1525, but best meet total is only 1436.
[] 500 raw squat: Currently at 479
[] 400 Wilks in order to qualify for 2011 Arnold Raw Challenge: Requires roughly 1500 @ 245 bw
[] Get down to 260 bodyweight: Currently at 270
[] APF elite geared total: Would most likely be 1940 @ 242... 2000 @ 275 might be stretching it. My currently lifts put me around 1915, I think.
[] 690 deadlift: WABDL junior 259 deadlift world record
[] 700 deadlift: Currently at 650
[] 1600 raw total: Current lifts would put me at 1525, but best meet total is only 1436.
[] Get down to 245 bodyweight: Currently at 270
[] 20 inch arms: I think I'm at 18 or so right now. (mostly joke)
[X] Finish my M.S. thesis by May.
[X] 135lb strict barbell curl - no body english.

As such, I am going to keep my resolutions for 2011 basically the same:

[Feb 20th] Qualify for WABDL Worlds
[] 400 raw bench: Currently at 395, but have a bad shoulder I need to repair
[] 1500 raw total: Current lifts would put me at 1525, but best meet total is only 1436.
[] 500 raw squat: Currently at 479
[] 400 Wilks in order to qualify for 2012 Arnold Raw Challenge: Requires roughly 1500 @ 245 bw
[] Get down to 260 bodyweight: Currently at 270
[] APF elite geared total: Would most likely be 1940 @ 242... 2000 @ 275 might be stretching it. My currently lifts put me around 1915, I think.
[] 700 deadlift: WABDL junior 259 deadlift world record
[] 1600 raw total: Current lifts would put me at 1525, but best meet total is only 1436.
[] 800 squat: Currently at 700
[] Get down to 245 bodyweight: Currently at 275
[] 20 inch arms: I think I'm at 16 or so right now. (mostly joke)

-JM-
01-07-2011, 03:36 PM
Holy ****! some nice lifting. Impressive stuff.

Has know one else been in here or what the hell?

Bergs
01-11-2011, 07:47 PM
Tuesday:

A1. Bench Press:
45 x 10
135 x 10
185 x 10
225 x 10
250 x 10
275 x 5
315 x 3
335 x 2

B1. Scap wall-slides:
3 sets of 10

C1. Tricep pressdowns:
60 for 3 sets of 10

C2. CSRs:
80 x 10
80 x 10
125 x 8

Cardio:
none

post-wo bw: 276.2

comments:
* Nothing of note has happened lately.

Bergs
01-14-2011, 05:05 PM
Thursday:

A1. Deadlift in my squat suit, straps down:
135 x 5
225 x 5
315 x 5
405 x 3
495 x 2

575 x 2
585 x 2.. first felt great, second pretty slow
595 x 1 + 0, first felt good, second got to my knees and couldn't lock out. A couple misfires on the first one may have wasted energy

B1. Stiff-legs
335 x 5
335 x 5
335 x 5
335 x 5
335 x 8

B2. Bicep curls:
5 random sets

C1. Dumbbell military press:
65s x 10
75s x 6

D1. Chinups:
bw x 2
bw x 3
bw x 3
bw x 3

Cardio:
none

Comments:
* Suit is still really tight at a bw of 276.0. I was nowhere near getting to the bar with the straps up, which may turn out to be a pretty big problem once the meet comes around. With the straps down, I'm getting a better hang of what I need to do, but I'm still misfiring a few times, which is a big energy waster, especially on the heavier weights.

Bergs
01-15-2011, 03:06 PM
Holy ****! some nice lifting. Impressive stuff.

Has know one else been in here or what the hell?

Thanks man. I definitely appreciate the comment.

It's been very quiet in here, haha. Off Road posts once in a while, but that's about it. Guess I'm just not popular! Probably because I'm not terribly active in the rest of the forums.

Bergs
01-16-2011, 04:36 PM
Sunday

A1. Squat:
45 x 10
45 x 10
135 x 5
225 x 3
315 x 3

Size 52 viking pro on:
410 x 2
500 x 1
590 x 1

reverse greens:
680 x 1

Straps up:
770 x 1

B1. Reverse hypers:
Green band for 4 sets of ~12

B2. GHR's:
bw for 4 sets of ~8

C1. Ab pulldowns:
90 for 3 sets of ~10

/home

Comments:
* This week's 770 with green bands felt a lot faster than the 770 last week with the blacks. Sooo... it was heavier but felt better. I'll take it!

* We've been taking videos lately... maybe I get one up here some time soon.

Bergs
01-16-2011, 08:45 PM
Here's the video of today's 770 x 1. It looks really high from the back, though :-/ I know I didn't actually hit depth, but it was definitely a lower than it looks. Guess you can't judge depth from the back either.

k1CBnsA2bPQ

Bergs
01-18-2011, 08:10 PM
Tuesday -

A1. Bench Press:
45 x 10
45 x 10
135 x 5
225 x 3
275 x 2
315 x 1

size 44 f6 on:
315 x 3

reverse minis:
405 to a 3 board x 3
455 to a 4 board x 2
485 to a 1 board x 1
455 full press x 1

B1. lat pulldowns:
115 for 5 sets of ~20

C1. barbell shrugs:
135 for 3 sets

post-wo bw: 276.6

Comments:
* Shirt felt really tight and good today. Probably because I was so heavy. Can't wait til I can fit in my Overkill shirt though!

Bergs
01-20-2011, 11:13 PM
Thursday:

A1. Deadlift:
Metal suit on, straps down
135 x 5
225 x 3
315 x 4
405 x 2
495 x 1
545 x 1

605 x 2... PR :D
585 x 2
585 x 1 + 0... stalled at knees

B1. Stiff-legs:
335 x 6
335 x 6
335 x 6
335 x 6
335 x 8

B2. Bicep curls:
5 random sets

C1. dumbbell military press:
70s x 6
80s x 5

D1. Trap shrugs:
plates for 2 sets

Comments:
* Feels good to get a PR in the deadlift... and starting to get the hang of the suit. I don't even care I missed the third set!

Bergs
01-24-2011, 08:56 PM
Monday:

A1. Back squat:
135 x 5
225 x 3
315 x 3

Metal IPF squatter on, straps down:
410 x 3

reverse black bands:
500 x 2
590 x 1
680 x 1

straps up:
770 x 1
860 x 1... PR, and most ever weight on my back :D

And that was it for the day.

Comments:
* Most weight I've ever had on my back. AWESOME. Also, that was without briefs and only a single ply suit. Can't wait to see what kind of weight I can put up once I put my briefs and a beefier suit on. 1000 pounds, here I come?

Bergs
01-25-2011, 08:20 PM
Tuesday:

A1. Bench press:
45 x 12
45 x 12
135 x 5
225 x 3

double foam pad:
315 x 2

size 44 f6:
405 x 3

reverse black bands + double foam:
495 x 2
585 x 1
675 x 1... most weight ever in my hands I think. Felt really heavy. Fast off the boards, and then slowww at lockout.

B1. Overhead plate extensions:
25 for 3 sets of 10

Post-wo bw: 275.5

Comments:
* Weight is down a pound, but still need to get it lower... Also, the shirt felt good and tight. Weight felt light until the last one. All in all, good workout

* Been a little down lately though, since my grandpa isn't doing so well. Really hoping he pulls through.

Guido
01-27-2011, 08:43 AM
Hi, Dave! :hello:

Hope your gramps gets better, man.

-JM-
01-27-2011, 01:44 PM
Thanks man. I definitely appreciate the comment.

It's been very quiet in here, haha. Off Road posts once in a while, but that's about it. Guess I'm just not popular! Probably because I'm not terribly active in the rest of the forums.

I will check in for sure. I look forward to seeing that video of the 770. Cant watch it on this computer but I will catch it later.

Apologies for my last post. 'know one'.......it was late. I was tired.

If you dont mind me asking, do you pull sumo or conventional? I noticed you use a Metal suit. I am about to buy my first DL suit but I cannot decide between the Titan Velocity or a Metal King. I have just been pulling (sumo) in Titan briefs for the past six months. Have you had experience with any Titan DL suits? Any advice or suggestions would be appreciated! Sorry to clog up your journal.

Hell of a PR with the 605x2 there, congrats!

Edit: sorry mate, hope your grandfather makes a swift recovery.

Bergs
01-28-2011, 01:22 PM
(Deload week)

Thursday:

A1. Deadlift:
135 x 5
225 x 5
315 for 12 sets of 2 speed pulls... half conventional and half sumo

B1. Bicep curls:
One drop set

C1. Scap pushups:
2 sets of 10

C2. Scap wall-slides:
2 sets of 8

C3. Dumbbell overhead press:
65s x 10
65s x 6

D1. Back extensions:
2 sets of 10

Cardio:
5 min bike

Comments:
* When 5 minutes on a bike is taxing, that means you gotta get back to cardio, that's for sure.

Bergs
01-28-2011, 01:37 PM
Hi, Dave! :hello:

Hope your gramps gets better, man.
Thanks for the kind words, Ryan. He was looking a bit better yesterday so there's hope :)


I will check in for sure. I look forward to seeing that video of the 770. Cant watch it on this computer but I will catch it later.
Great, lemme know if you have any advice.



Apologies for my last post. 'know one'.......it was late. I was tired.
Don't worry, knowbody will give you grief for it, I'm sure.

As for the suit, I'm probably not that great a person to ask. I usually go raw and whenever I get in a suit, I give up too quickly because I can't get down to the bar properly. I decided to devote more time to it this cycle though.

I'm actually currently using a Metal squatter to deadlift in, which some people think is better than the deadlifter suit I've been meaning to try it on backwards which some people say helps.

The only other suit I have experience with is an Inzer Max DL suit, which I really liked, but is a bit too big on me now. I also pull conventional, but if you pull sumo, I'd definitely try to a find a suit that'll push your legs out. Maybe the Metal v-type or metal sumo deadlifter would work well for ya?

And thanks for the kind words as well!

-JM-
01-28-2011, 01:48 PM
Nice squat! Looked like you still could have taken it down a bit but you got the call. Nice and fast. I will not be offering ANY advice to ANYONE who is stronger than me.

I think i am going to go with the Metal King DL suit. I believe the legs are on backwards which is effectively the crossover/turning it back to front you mentioned with the squat suit.

You train with Gable? Thought that was his sexy back behind you, lol.

Bergs
01-30-2011, 02:20 PM
Sunday:

A1. Speed squat to a box with 12 mats (1 inch high) and green and purple bands:
135 x 5
225 x 2

Squatter on, straps down:
315 x 2
365 for 8 sets of 2

B1. Ab pulldowns:
90 for 4 sets of ~15

C1. Reverse Hypers:
green bands - 6 sets of 10

Comments:
* Today was a most excellent day in the gym in terms of atmosphere. Everyone was fired up and we were all firing on all cylinders.

*I had a couple bad sets in terms of speed... just means I still have room for improvement.

Gable
01-30-2011, 02:36 PM
Your "bad" sets were minor mistakes, you did great!

Flynn,
yeah, that's my big ass spotting bergs in the video.. haha, he trains at Coontail with the rest of us nuts..


Flynn -
I have a metal king dl suit, but I've YET to get in the damn thing all the way... legs are too tight.

Bergs
01-30-2011, 04:14 PM
Justin:

Thanks man. I'm willing to take advice and anyone and everyone. No reason to discount advice just because someone else lifts less than you. An objective perspective is always welcome :)

As for the suit, do you know anyone else in the area with any suits? It could save some time and money if you're able to try a few out first. Are you anywhere near Austin? You seem to know Gable by sight, haha.

Gable:
Thanks man. Today was an awesome day at the gym. Here's hoping for many more just like it!

-JM-
01-31-2011, 08:46 AM
Mate, I might as well be a million miles away from Texas. I am in Ireland!

I dont know anyone who uses a Velocity or a Metal suit. Most seem to use the standard Titan DL suit or else just do the crossover trick. At this point I think I am just going to get a Velocity and learn it! Single ply Metal gear doesnt seem to get good press. Their multi ply is a different story though!

Just know Gable from around the forum and on FB, lol.

-JM-
01-31-2011, 08:51 AM
Your "bad" sets were minor mistakes, you did great!

Flynn,
yeah, that's my big ass spotting bergs in the video.. haha, he trains at Coontail with the rest of us nuts..


Flynn -
I have a metal king dl suit, but I've YET to get in the damn thing all the way... legs are too tight.

Coontail looks great from the vids and pics. Nice job you guys have done.

G, when you manage to get poured into that suit let me know how it works out. Although....if you cant feckin' get it on, getting to the bar aint gonna be pretty :evillaugh:

Bergs
02-01-2011, 09:23 PM
Tuesday:

A1. Deadlift:
135 x 5
225 x 5
315 x 3
405 x 1

Suit on, straps up:
405 x 1
405 x 1
405 x 0
405 x 1

B1. Stiff legs:
365 x 4
365 x 4
365 x 4

B2. Bicep curls:
3 sets

C1. GHRs:
2 sets


Post-wo bw: 275.0

Comments:
* I thought today was going to be awful since I was planning on getting into the suit with the straps up since the first time in forever. Generally, I have an extremely hard time dropping and popping with the straps up. But Alex gave me the advice to pull the suit legs *way* up over my thighs and it worked like a charm!! I stuck at 405 today just to get the hang of it. Next week will probably be learning the belt, keeping it light at 495 or 545.

Bergs
02-01-2011, 09:28 PM
Mate, I might as well be a million miles away from Texas. I am in Ireland!

I dont know anyone who uses a Velocity or a Metal suit. Most seem to use the standard Titan DL suit or else just do the crossover trick. At this point I think I am just going to get a Velocity and learn it! Single ply Metal gear doesnt seem to get good press. Their multi ply is a different story though!

Just know Gable from around the forum and on FB, lol.

Aint nothin but a plane ticket =p I finally got my Metal working for me, but might try out my Max DL next week. It's always fun trying to pick out gear, isn't it?

Bergs
02-01-2011, 09:29 PM
Coontail looks great from the vids and pics. Nice job you guys have done.

G, when you manage to get poured into that suit let me know how it works out. Although....if you cant feckin' get it on, getting to the bar aint gonna be pretty :evillaugh:

I've only been here since July, but the other guys have been at it for a while. Good dedicated people, which makes a lot of difference. Also, Gable is putting a ton of work into the gym, which makes it a pretty amazing atmosphere imo.

-JM-
02-02-2011, 03:33 AM
Aint nothin but a plane ticket =p I finally got my Metal working for me, but might try out my Max DL next week. It's always fun trying to pick out gear, isn't it?

lol.....or I could just but all the different suits and give them all a blast.

The Inzer max DL was the other suit I was looking at. I think I am just going to buy the metal or the velocity and learn it.

Bergs
02-04-2011, 01:01 PM
Thursday:

A1. Speed bench against the minis:
165 for 9 triples

B1. Overhead tricep extension:
25 for 4 sets of 15

B2. Bentover rows:
135 for 4 sets of 15

C1. TIY's:
4 sets

D1. Lat pulldowns:
125 for 4 sets of ~20

Comments:
*none

Bergs
02-04-2011, 01:01 PM
lol.....or I could just but all the different suits and give them all a blast.

The Inzer max DL was the other suit I was looking at. I think I am just going to buy the metal or the velocity and learn it.

Sounds like fun. Lemme know how it works out for ya.

Bergs
02-06-2011, 02:54 PM
Sunday - Squat opener

A1. Squat
45 x 6
45 x 6
135 x 5
250 x 3
340 x 3

Size 46 briefs:
430 x 2... nowhere near depth
520 x 1... almost depth

reverse greens:
610 x 1
700 x 1
750 x 1 ... a little high, but fast on the way up. Felt great.

B1. Deadlift from 4 inch mats:
135 x 5
225 x 3
315 x 3
405 x 3
495 x 2
585 x 2
635 x 1

Cardio:
None

Comments:
* Not much sleep, but weights still moved fast. I think 750 on the squat might be a good opener for me. 750, 810, 860....

Bergs
02-06-2011, 10:43 PM
ra5C3bNFMOc

-JM-
02-10-2011, 12:32 PM
FAAAAST. Nice rep David. Heck of a squat just in your briefs. Looked comfy for you.

Bergs
02-16-2011, 08:36 PM
A1. Bench Press:
135 x 8
45 x 10
135 x 6
185 x 5
225 x 3
275 x 1

size 46 F6 on:
315 to a 3 board x 3
405 to a 3 board x 2
405 to a 2 board x 1
455 + reverse purple bands to a 2 board x 2 ... should be my opener
495 + reverse purple bands to a 3 board x 2 ... might be my opener if I can get in the Overkill

B1. Vogel-pulls:
70 for 4 sets of 10 per side

C1. Tate presses:
40s for 3 sets of 8

D1. Face pulls:
70 for 3 sets of 10

post-wo bw: 277.0

Comments:
* Bench felt heavy bringing the weight out, but moved up pretty fast, so that's awesome.

* My bodyweight is up, but I guess that's what happens when you do nothing but sit and eat for 5 days. I'll miss ya Grandpa!


FAAAAST. Nice rep David. Heck of a squat just in your briefs. Looked comfy for you.
Haha, thanks. I remember that feeling heavy on my back at the time. Just gotta get used to the big weights and hopefully sink it a bit more before my meet. It's coming up fast!

Bergs
02-20-2011, 05:57 PM
Sunday:

A1. Squat
50 x 5
50 x 5
140 x 5
250 x 3
340 x 3
430 x 1

Briefs on:
520 x 2... nowhere near depth
610 x 1... almost there
740 + reverse purples x 1
810 + reverse greens x 1

B1. 14" rack pulls:
225 x 5
315 x 3
405 x 3
495 x 2
585 x 1
635 x 1

Cardio:
Rearranging the gym

Comments:
* Feelin' good.

Bergs
02-21-2011, 01:26 PM
6XnBff3Gi5g

Bergs
02-23-2011, 08:37 PM
A1. Bench Press:
45 x 10
45 x 10
135 x 5
225 x 3
275 x 1 off the 1 board

Tried to get my overkill on, but not quite. It almost made it over the elbow! But then my arm was turning blue and didn't feel like trying to get the other one on... Maybe next week.

Put the 44 F6 on
405 off the 3 board x 3
455 x 1 off 3 board + 1 off 2 board
495 x 1 off 2 board
445 x 1 off 1 board

B1. Lat pull-downs:
105 for 4 sets of 15

C1. overhead tricep extensions:
35 for 3 sets of 10 per arm

Post-wo bw: 274.8

Comments:
* Felt ok. Still not getting the groove that well. Looking forward to the day when my Overkill shirt fits.

Bergs
02-28-2011, 10:24 PM
Monday:

A1. Squat:
45 x 10
45 x 8
135 x 5
250 x 3
340 x 1

Briefs on:
430 x 2... nowhere near depth
520 x 1... almost kinda there

Metal Viking Pro suit on, straps down:
520 x 2... laughable depth
610 x 1... almost there
750 x 1... certainly wouldn't pass, but almost hit depth. Guess I need more weight
800 + reverse greens x 1... heavy at the top, fast out of the bottom

B1. Deadlift:
pin 15 + doubled monster minis:
worked up to 495 x 2. Dang, these are tough at the top.

post-wo bw: 278.8. Yay for lots of mexican food!

Comments:
* Today was supposed to be a deload day, but certainly didn't feel like it!

* I don't even have my straps up yet, and I feel myself being pulled really far forward. I need to learn to sit back even more and try to stay upright. When the straps go up, it might get ugly otherwise.

Bergs
03-01-2011, 08:25 AM
Qk0wY0ejuCU
l47UQ3FVbqw

Bergs
03-03-2011, 12:03 PM
Wednesday:

A1. Bench Press:
45 x 10
45 x 10
135 x 5
225 x 3

Tried to get in the overkill, but it wasn't budging and was cutting off circulation. So I got in the f6 instead

405 x 3 to a 3 board
445 x 1 to a 2 board
475 x 2 to a 3 board
445 x 1 to the chest
495 with reverse greens x 2 to a 2 board

B1. Lat pulldowns:
210 for 4 sets of 6

/Done

Comments:
* My groove still sucks. For the last set, I was cued on keeping my elbows pointed out and I think that helped a lot. Hopefully next week will be better and maybe I can get into a single ply RageX instead.

Bergs
03-07-2011, 08:49 AM
Sunday:

A1. Squat:
50 x 10
50 x 10
140 x 5
250 x 3
340 x 3

Briefs on:
430 x 1
520 x 1

Suit on, straps down:
610 x 1... no depth

straps up:
750 x 1... about an inch and a half high. This is my opener though, so I really needed to hit depth, but couldn't :-/ Flew up though, so that's good.
750 + reverse greens x 1. I was right at parallel with this one. I guess the bands help control it or something.

B1. Ab pulldowns:
105 for 4 sets of 10

C1. Back raises:
3 sets of 10

Comments:
* The gear felt super tight, which may have been due to the abundance of food I ate the day before. Either way, that was the first time with straps up, and even though I didn't hit depth, I came close.

Gable
03-07-2011, 08:53 AM
You did great!

I"ll post videos today. :D

Bergs
03-07-2011, 10:07 AM
ux_h-64BCIo
DLZol00v7mQ

Bergs
03-07-2011, 02:34 PM
You did great!

I"ll post videos today. :D

Yes sir! Thanks for posting this vids to youtube every week.

Bergs
03-10-2011, 11:55 AM
A1. Bench Press:
Got in a hand-me-down denim that was really loose, but worked fairly well.
Worked up to:
455 x 1 off a 3 board
495 x 1 off a 2 board
545 x 1 off a 3 board

B1. Close grip bench off a 3 board:
315 x 10
315 x 11

post-wo bw: 275.6

Comments:
* At least I am wearing a shirt that I can get on now. We'll see what ends up happening at the meet.

Guido
03-10-2011, 11:57 AM
Awesome, Dave. Can't wait to visit and come train at your gym!

Bergs
03-10-2011, 04:35 PM
You planning on coming down any time soon, Ryan?

Bergs
03-14-2011, 09:19 AM
Sunday:

A1. Squat - Circa Max to high box:
50 x 5

Add black bands:
50 x 3

Add green bands:
50 x 3

Add green bands:
50 x 3

Add monster minis:
50 x 3

160 x 3
250 x 3

add briefs:
340 x 3

add suit, straps down
430 for 4 singles

B2. Massive amounts of BBQ
2 x sausage
2 x chicken
4 x potato salad
2 x pasta salad
1 x Dr. Pepper

Comments:
* For my first time doing circa max against bands, this went alright. Definitely still need to sit back more and get my technique right, though.

73cY8Xrru3U

Bergs
03-16-2011, 07:33 PM
Wednesday:

A1. Bench (deload, raw)
45 x 10
135 x 6
185 x 3
225 x 3 off foam
275 x 3 off foam
315 x 3 off foam

365 x 3 off 3 board
405 x 2 off 3 board
405 x 3 off 3 boar4d
365 x 9 off 3 board

B1. Chinups:
3 sets of 5

C1. Overhead tricep extensions:
25 x 10 per arm

Post-wo bw: 276.5

Comments:
* Felt good to go raw.

Bergs
03-20-2011, 05:36 PM
Sunday:

A1. Squat:
bar x 5

to high box:
black bands x 5
+green bands x 3
+ green bands x 3
+ green bands x 1 (about 600 at the top)

180 x 1
270 x 1
360 x 1
450 x 1

B1. Opener
750 x 0... had to bail out about halfway down.

Post-wo bw: 280.8

Comments:
* Circa max is heavy!
* Tried to hit an opener afterwards, but the suit is just way too tight. No way I was gonna hit depth... let out my air on the way down and they took it.
* I think I'm going to open with 670-700 in just briefs, then throw some briefs on and go for 800-830 on the second.

AJC167ZzjQw

Bergs
03-24-2011, 10:32 AM
Wednesday:

A1. Bench press:
45 x 10
45 x 10
135 x 5
225 x 3 off 3 board
275 x 3 off 3 board
315 x 3 off 3 board
365 x 1 off 3 board

denim on
405 x 1 off 3 board
455 x 1 off 1 board (opener)
495 x 1 off 2 board (2nd)

post-wo bw: 281.0

Comments:
* This meet will be really interesting... squat suit is too tight, bench shirt is too loose.

Bergs
03-27-2011, 03:46 PM
Sunday (comes afterward):

A1. Squat:
50 x 5
50 x 5
140 x 5
230 x 3
320 x 3

briefs on:
410 x 1
500 x 1
585 x 1
640 x 1... hit depth, woohoo!!!

suit on straps down, with the greens
750 x 1... about 2 inches high...
800 x 1... about 2 inches high, sigh

B1. Deadlifts:
Worked up to 606 (opener) x 1 against minis in my suit

post-wo bw: 280.0

Comments:
* Deadlift felt good even though I haven't pulled in forever, so that's encouraging.

* Also encouraging is hitting depth in the briefs and getting the lift. Look like I'll open with 640 in the briefs and then probably take a second in the briefs and see what to do on the third. Looks like I need 850+ to hit depth... but who knows if I have the strength to get it back up!

Bergs
04-04-2011, 08:42 AM
Friday:
Worked up to 440 off the chest (opener) in the denim
and then 440 x2 off 2 board

Sunday:
Worked up to 640 x 1.... in the briefs... to depth!!!!
and then 740 x 2 with green bands... to depth!

Comments:
* Finally hitting depth in the briefs, and only 2 weeks before the meet. Better late than never, I guess.

Bergs
04-18-2011, 09:29 AM
Bah! Another bad meet. That's three in a row now :( Anyway, here are the results of the Texas State Cup.

Squat:
287.5kg / 634lbs - 3 white lights: I opened in my Ace Pro briefs, and hit depth. Then came up pretty easily.
367.5kb / 810lbs - 3 red lights: I put on my Metal Viking suit and tried 810. I went down but did not hit depth. It came up easily though.
367.5kb / 810lbs - 3 red lights: Tried it again. This time I managed to hit depth, and was coming back up pretty fast. But I started to lean too far forward and they ended up taking it. Thanks spotters!

1 of 3; ended up with 634

Bench:
197.5kg / 435 lbs - 3 red lights: Came off the chest too fast and I wasn't able to catch it, so it came back down a bit before locking out and they had to take it.
197.5kg / 435 lbs - 2 white lights: A bit of a grinder, but good lift.
Scratched my third

1 of 2; ended up with 435

Deadlift:
275kg / 606 lbs - 3 white lights: Easy lift. Side judge mentioned that I was dangerously close to unlocking my knees after locking out though.
297.5kg / 655lbs - 3 red lights: Got it above my knees and stalled. Fifth time missing this weight in a meet? Also, deadlifts sucked because half our flight had bombed out already, and there were only like 6 people left. No rest between attempts at all!
Scratched my third... too tired

1 of 2; ended up with 606

Total = 1675 @ 275.
First place in the 275 class (other two people in my class bombed)

Now it's time for a super long off-season. Next meet will probably be in November or December. Gonna aim for elite at 242 (1940 total). Next month or so will be aimed at losing some weight, and then after that, gaining some raw strength.

Guido
04-19-2011, 03:52 PM
Wow, Dave! I think you are due for a good meet soon. I mean, 4th times the charm, right? ha ha You are killing it in training. Just need a little luck and preparation to put it all together.

Bergs
04-20-2011, 08:58 PM
Wow, Dave! I think you are due for a good meet soon. I mean, 4th times the charm, right? ha ha You are killing it in training. Just need a little luck and preparation to put it all together.

Thanks Ryan. I think it's actually four meets now :( This one, WABDL worlds 2010, USAPL Raw Nationals 2010, and the wisconsin meet in 2010. Ugh. I can't have two bad years in a row!

Bergs
04-22-2011, 09:27 AM
Thursday - DE-L

A1. DE squats:
225 + green bands to box + 11 pads (low):
10 sets of 2

B1. GHRs:
5 sets of 10

Bergs
04-29-2011, 03:29 PM
Thursday - DE Lower:

A1. Squats:
225 + greens to 11 pads for 10 sets of 2

B1. Rack pulls from pin 22 (slightly above knee):
Worked up to all the small bands + 495 for a single.

Bergs
05-01-2011, 05:25 PM
Saturday - ME Bench:

A1. Bench press off the maxi pad:
135 x 10
225 x 5
275 x 5
315 x 3

365 x 2
385 x 1
405 x 0

B1. 3 board narrow grip:
195 x 34
175 x 28

C1. Plate raises:
35 for 3 sets of 24

Done

Bergs
05-03-2011, 10:11 AM
Monday - ME Lower:

A1. Sumo pull from 4" mats:
135 x 5
225 x 5
315 x 5
405 x 3
495 x 3

585 x 2
605 x 1
605 x 2 .. came back with chalk and baby powder

B1. Curls:
1 drop set

C1. Back Raises:
3 sets of 10

Bergs
05-05-2011, 08:30 PM
Thursday - lower DE:

A1. Bench off 15 pads:
225 + green band for 10 double

B1. Romanian deadlifts:
2 sets of 20

C1. Ab pulldowns:
2 sets of 15

Bergs
05-13-2011, 11:42 AM
Thursday

A1. Front squat:
45 x 10
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1

B1. Overhead Press:
135 x 5
155 x 5
175 x 5

C1. Back raises:
3 sets of 10

Interspersed in this was about 10 sets of 3-5 chinups.

Bergs
05-17-2011, 08:43 PM
Tuesday

A1. Chin-ups:
bw x 5,5,4,3,3,3,3,3,1 (9 sets to 30)

B1. Overhead press:
145 x 3
165 x 3
185 x 7 (1REM: 228)

C1. Trap shrugs:
2 sets with 45s

D1. External rotations:
2 sets of 10

Cardio:
6 minutes

Comments:
none

Bergs
05-19-2011, 09:11 PM
Thursday:

A1. Speed squats:
225 against green bands for 2 sets of 10 from a high box

B1. Giant set of back raises, GHRs, reverse hypers:
3 sets of 8 per exercise

Post-wo bw: 275.4

Bergs
05-21-2011, 09:07 PM
Saturday:

A1. Bench Press:
Tried on Gable's old Rage X and did some ME work
warm ups...
shirt on
3 board:
315 x 5

2 board:
365 x 3
405 x 2

2 board + orange (light) bands:
495 x 1
545 x 1
585 x 1

B1. Lat pull-downs:
140 for 3 sets of 20

C1. Shoulder raises:
15s for 3 sets of 20

D1. Overhead tricep extensions:
25 for 2 sets of 10 per arm

Comments:
* Love the new shirt. So much more pop than the f6 and since it's open back, I can get my shoulders together much better!

Bergs
05-23-2011, 10:32 PM
Monday:

A1. Rack Pull (14 inch = mid-shin) + reverse light bands:
225 x 5
315 x 5
405 x 3
495 x 3
585 x 2
675 x 1
725 x 0
725 x 0 ... grr

B1. Ukranian deadlifts:
90 x 20
90 x 20
135 x 12

C1. Barbell curls:
95 for 2 sets
1 drop set

D1. Back raises:
3 sets of 10

Post-wo, post-hoss bw: 282.5. Ate well today!

Bergs
05-27-2011, 10:29 AM
Thursday:

A1. Speed squats:
225 + green bands to parallel box: 10 sets of 2

B1. Back raises:
3 sets of 10

C1. Speed pulls:
275 against minis. 3 sumo, 3 conv. for doubles

D1. Pullups:
3 sets of 3 (thick bar)

Cardio:
8 minutes treadmill
3 sets of 10 box jumps

Comments:
None

Bergs
05-28-2011, 07:45 PM
Saturday

A1. Floor Press:
135 x 10
185 x 8
225 x 5
275 x 5
315 x 3

365 x 1
385 x 1

with green bands:
405 x 5

B1. Shoulder Raises:
20s for 3 sets of 8

C1. Bicep curls:
35s for 3 sets of 10

D1. Overhead tricep extensions:
3 sets of 30 x 10 per arm

E1. Pullups:
3 sets of 3/4

Cardio:
4 sprints

Comments:
* Never went that high on floor press before. Pretty sure all I've done before that was 275. Always fun to go heavy!

* I tweaked my hamstring on the last sprint though. Hopefully it'll go away by tomorrow so I can squat heavy!

Bergs
05-31-2011, 09:03 PM
Tuesday (deload):

A1. Military Press:
45 x 15
95 x 10
135 x 6

155 x 5
175 x 3
195 x 6 (234 E1RM)

B1. Chin-ups:
5,4,4,3,3,3 (22 total)

Cardio:
9 minutes on treadmill

post-wo bw: 284.4

Comments:
* So my plan is to get to 265 by July 16th. Diet commences now!

Bergs
06-06-2011, 08:48 PM
Monday.

A1. ME squat to a slightly above parallel box (14 pads) against bands:
1 average band x 5
2 avg bands x 5
1 plate x 2

Added viking pro suit bottoms:
2 plates x 3
3 plates x 1
4 plates x 1
straps up:
5 plates x 1

B1. GHR:
3 sets of 6

C1. Back raises:
2 sets of 6

post-wo bw: 279.2

Comments:
*Not feeling too well today. Bad sore throat, tired, and groin acting up. Still did pretty well on the box squats today though, so I'm content... for now.

Bergs
06-11-2011, 02:26 PM
A1. Bench Press:
45 x 10
135 x 8
185 x 5
225 x 3
275 x 2

reverse orange bands:
315 x 3
365 x 1
425 x 0
405 x 1

4 board:
495 x 3

B1. Straight-weight, three board close grip:
315 x 9 ... lost to Gable who got 11

C1. Tricep pressdowns:
reds for 2 sets of 10

post-wo bw: 270.0

Comments:
* Strep sure helps you to lose weight :) Also helps you to lose strength :(
* Looking forward to squatting heavy on monday.
C1.

Bergs
06-13-2011, 10:31 PM
Monday:

A1. Squat with reverse green bands:
230 x 5
320 x 3

New Metal Ace pro suit!!!!! size 54. Took forever and a day to get on without briefs. Looks like I need to lose some weight if I wanna wear these bad boys with briefs

410 x 2 ... laughable depth
500 x 2
590 x 1
680 x 1

straps up:
770 x 1 ... harder than I thought, but not all that bad, considering

straps down:
590 x 5 ... I had talked myself up for 10, but it wasn't meant to be, haha

B1. Back raises:
mini band for 3 sets of 6

post-wo meal: Trudy's. Amazing mexican martini and food... me = drunk and fat. 275.6lbs