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Learning2Lift
01-23-2010, 12:08 PM
A little about myself:
I am 6ft, about 240. I used to lift for wrestling, which grew into lifting to lift, which grew into lifting for bodybuilding. I did one show and realized it was not for me (the diet about killed me). I am planning on doing my first meet this year with the help of some strong mother's from the local gym. All my stuff is Raw at the moment, but seriously debating getting into a shirt within the next couple months.

I am new to the sport and looking to learn so any advice is welcome.

Here are my last two workouts:

1/21

GHR
3x8 BW

DL Straight weight from the floor
135x6
225x6
315x3
365x3
405x3
455x1
495x1
515x1

Shut it down after that as I had to get to the Cav's Game. Gotta love watching the Cav's shut down the Laker's.

1/23
DE Bench
Bar x ?
-added DBL mini's-
Bar x 6
135 x 5
185 x 5 (Thumb from smooth)
185 x 5
205 x 5 (pinkie's on the ring)
205 x 5
205 x 5 (Comp Grip)

Floor Presses
225 x 15 (thumb from smooth)
225 x 12
275 x 9 (pinkie's on the ring)
275 x 7

Push-downs
70 x 15
80 x 12
100 x 10
70 x 30

Close Grip Seated Rows
100 x 15 (way to light)
120 x 12 (still to light)
180 x 10
100 x 50 (glad i started where I did at this point)

Wide Grip pull downs
120 x 15
160 x 12
120 x 30

-Drove to work-

Side Raises
10x30x2

The sets of 30+ about killed me. I never do this much volume. I have Travis to thank for that. Feeling good though and the guy knows how to build a big bench.

Learning2Lift
01-24-2010, 06:36 PM
1/24

KB Series: 3 rounds 15 reps each exercise w/ 20kg

Sumo DL
Cleans
Swings
Press
Overhead Ext.
Side Swings

Rack Push-ups 2x15

Reverse Push-ups 2x15


Was still feeling yesterday's workout so I decided to keep it light and quick. Great workout though.

Learning2Lift
01-25-2010, 07:06 PM
1/25
ME Squat

KB DL's 28kg 3x15

Straight Bar Squat
Bar x 10
-added blue bands-
Bar x 10
135 x 6
225 x 6
-added belt-
315 x 3
365 x 3
405 x 1
425 x 1 PR

Front Squats (close stance)
135 x 6 x 3

Lying Leg Curls
100 x 15
110 x 15
120 x 15

Squats felt good. The last rep went up better than I expected. I was debating going for 450 with the bands, but without a spotter decided to shut it down. Nice and quick, but going to feel it in the morning for sure.

Butcher
01-26-2010, 01:57 PM
Glad to see you got a journal on this site. l'll be sure to follow it. This is Eli incase you didnt know. Do you have a meet planned, I know you said you were going to pass on the slaughterhouse meet.

Learning2Lift
01-26-2010, 02:44 PM
Whats up Eli... I am debating doing that meet in Circleville, but I believe it is just Bench. I might look for something around the end of March or sometime in April.

Learning2Lift
01-27-2010, 07:26 PM
1/27
ME Bench

Close Grip w/ chains (Thumb from smooth)
bar x ?
135 x 6
-add 150lbs chains-
bar x 6
135 x 6
185 x 3
205 x 3
225 x 1
235 x 1
245 x 1 PR
185 x 6 (pinkie on ring)
135 x 15

Floor Press
225 x 10 (pinkie on ring)
275 x 8
295 x 6 (comp grip)
315 x 3
135 x 25

KB Ext.
20kg x 12
24kg x 8
24kb x 8

CSR (parallel grip)
90 x 10
115 x 10
135 x 8
70 x 20

Side Raises
10 x 25
10 x 25

Great workout considering I rolled my four wheeler this morning. I haven't done close grip w/ chains in awhile and it definitely fried my triceps. I am going to keep adding those high rep sets at the end of each exercise. I feel it is really helping.

Ruff Riff
01-28-2010, 08:00 AM
Great workout considering I rolled my four wheeler this morning. I haven't done close grip w/ chains in awhile and it definitely fried my triceps. I am going to keep adding those high rep sets at the end of each exercise. I feel it is really helping.

Carefull, two years ago I rolled mine and broke (compound) my left wrist!!!! If it looks questionable don't do it cause you may miss a workout or two!

Nice log big guy, those squats are solid and you have some seriously strong hips, you'll get strong I am sure!!!!!

Learning2Lift
01-28-2010, 08:12 AM
Yea, as I was rolling I couldn't help thinking, "hope I can still bench tonight" haha. No I was riding a wheelie up a small hill and my big dumb foot accidentally hit the rear break and over I went. I landed on my shin, but all in all I'm good to go. Just might do a little higher rack pulls tomorrow than originally planned haha.

Coke
01-29-2010, 01:38 AM
Good luck with your goals, efforts are great man.

Learning2Lift
01-29-2010, 09:07 PM
1/29

Rack Pulls - All done from bottom pin w/ close stance
bar x ?
135 x 10
225 x 6
315 x 3
405 x 3
455 x 1
495 x 1
545 x 1 PR

KB Single Arm C/P
3 x 10 w/ 28kg

KB Deadlift - Extra wide sumo stance
3 x 25 w/ 28kg

GHR
3 x 8 BW

Decline Crunches
2 x 15

Nice and quick, but definitely felt those rack pulls. You will see a lot of PR's at first with some of these exercises due to the fact that I haven't done most of them before. Gotta start somewhere. Now I have to rest up for tomorrow DE Bench session.

Learning2Lift
01-30-2010, 11:58 AM
1/30

DE Bench
Bar x 10
-add doubled monster minis-
Bar x 6
-add choked purples-
Bar x 5
135 x 5 (1/2 thumb from smooth)
185 x 5
185 x 5
185 x 5 (pinkie on ring)
185 x 5
205 x 5 (comp grip)
205 x 5

3brd Press w/ doubled monster minis (all done with thumb from smooth)
225 x 10
225 x 10
275 x 6
185 x 18

KB Ext.
16kg x 12
20kg x 12
20kg x 12
20kg x 12

-drove to work-

DB Rows
80 x 15
80 x 15
80 x 15
80 x 15

Medium Grip Pulldowns
140 x 15
160 x 10
160 x 10
160 x 10

H-Rolls
12 x 10
12 x 10
12 x 10

Man are my triceps fried. Those choked purples really hit you at the top. Good lift overall. I wanted to go heavier on the DB rows but I only have up to 80's at my work. Always a good time on Saturdays. Everyone really got into that last set of 3brd presses.

Travis Bell
02-01-2010, 11:45 AM
How did I miss this log!

Oh now Riff is the only puss without a log....

Learning2Lift
02-01-2010, 11:51 AM
No idea how you missed it. Riff doesn't want a log because the world will then know how often he really does curl...

Ruff Riff
02-01-2010, 12:05 PM
Oh now Riff is the only puss without a log....

Riff doesn't want a log because the world will then know how often he really does curl...

YOU GUYS MUST HAVE MISSED IT! .....I left my log in the super flush 1000 at the gym Saturday for you guys to evaluate.....

Learning2Lift
02-01-2010, 12:14 PM
YOU GUYS MUST HAVE MISSED IT! .....I left my log in the super flush 1000 at the gym Saturday for you guys to evaluate.....

haha i must have missed that...

Butcher
02-01-2010, 12:23 PM
Here is the meet I will be doing April 24th.
http://www.southernpowerlifting.com/contest.php?id=115
Apparently there isnt a raw class so if you do it you'll be competing against guys that are wearing a lot of gear. Squatting is done out of a monolift. I beleive Travis is going to be at this meet along with a bunch of Westside guys. The SPF seems like a decent federation, not too strict. I'll lift in any fed that doesnt make me pause the bench forever or dictate what kind of underwear I can wear!

http://www.southernpowerlifting.com/forms.php
Here you find some information if your interested, get familiar with the rules if you think you want to lift in this meet.

Learning2Lift
02-01-2010, 06:08 PM
Sounds like a fun meet. I am planning on getting a shirt here in a couple weeks, I would love to do that especially if both of you guys are going, however I highly doubt I will be ready. Either way I will probably drive down to check it out.

Learning2Lift
02-01-2010, 06:23 PM
2/1

Accessory Day

KB Swings
16kg x 10
20kg x 10
24kg x 10

-super set with-

KB Clean/Press
16kg x 10
20kg x 10
24kb x 10


Shoulder Press (pinkies on the ring)
95 x 10
145 x 10
145 x 10
95 x 10

Pull-overs
150 x 15
160 x 15
180 x 10
200 x 10

CG Pull-downs
100 x 15
160 x 12
200 x 10
100 x 15

Reverse Push-ups
BW x 10 x 3

Side Raises
12 x 30 x 2

Bench Press
Bar x 50

Great workout! The KB stuff was done with 30s between each set. Everything else was done with no more than 1min between. Haven't done any type of conditioning lately so decided to just speed up the pace tonight. Haven't done shoulder presses in a LONG time. Kept is light and glad I did. Not one of my favorite exercises.

Learning2Lift
02-03-2010, 07:16 PM
2/3
ME Bench

Warm-up
KB single arm swings
8kg x 10
KB Presses
8kg x 10

Floor Presses
Bar x ?
135 x 10
225 x 6
275 x 6
315 x 3
355 x 1
365 x 1
385 x 1

JM Presses
135 x 10
185 x 10
185 x 10
205 x 8

DB Press
105 x 8
105 x 8
105 x 7

Seated Rows (close grip)
160 x 15
180 x 15
200 x 10
200 x 10

KB Shrugs
32kg x 25
32kg x 25
32kg x 25

DB Ext.
10 x 50

Things went good considering I picked up a cold over the weekend and just really started feeling good again. This is the first time I have ever used Floor presses as a ME lift and I really liked it. Tri's and Chest were feeling it after the workout.

Travis Bell
02-03-2010, 08:52 PM
Solid floor presses Tyler.

If you want to try that Phenom out this weekend, just let me know and I will help you into it and you can goof around in it after speed bench

Learning2Lift
02-03-2010, 08:56 PM
Solid floor presses Tyler.

If you want to try that Phenom out this weekend, just let me know and I will help you into it and you can goof around in it after speed bench

Thanks man. I do want to try out the shirt, but I can't make it this Saturday. I work 10-4 and was going to do my speed bench after that.

Travis Bell
02-03-2010, 09:01 PM
Ah, bummer. I'll message you my phone number. Text me when you hit the gym and if I'm able, I'll swing down there.

Learning2Lift
02-04-2010, 05:29 PM
2/4

SSB Squats
Bar x 10
150 x 10
240 x 6
290 x 3
330 x 3
380 x 1
420 x 1
240 x 6

GHR
BW x 8
BW x 8
BW x 8

Lying Leg Curls (30's: bottom, top, Full)
150x10x10x10
150x10x10x10

Leg Ext. (Drop sets)
240,220,200,180 x 10
200,170,140,110 x 10
100,90,80,70 x 10

I honestly had nothing in me at the end of those drop sets. I am pretty much over my cold, but haven't been eating that much lately and have been drinking a TON of water. Felt a little slosh going on during those squats. Now resting up till Saturday.

Ruff Riff
02-05-2010, 07:56 AM
Yeah, I took some advice from T on the drop sets and walked out on some of the most unstable legs I have had in a while!!!!

Great looking stuff....


"Squatting is my worst lift, I really don't enjoy it" Well for someone who doesn't like them you sure are pretty strong and will only get stronger!

Nice Log, stopped in to see ya yesterday but you weren't in.... I was at the Verison store for a charger...

Learning2Lift
02-05-2010, 08:06 AM
I was crawling into my truck after those drop sets. I'm tight today, but not nearly what I was expecting.

I usually take off on Thursdays. Some Cav's game to be at last night. I was little jealous.

Learning2Lift
02-06-2010, 10:18 AM
2/6

Conditioning

Shoveling x 2hrs

Man, did we get hit with some snow. Not as bad as other areas, but when you live out in the middle of no where, 1ft of snow can really shut things down.

I am still hoping to get in the gym tonight to bench, but we'll see how I feel in a bit.

Learning2Lift
02-06-2010, 06:08 PM
2/6

DE Bench
Bar x ?
-Add DBL Mini's-
Bar x 5
135 x 5 (Thumb from smooth)
185 x 5
185 x 5
205 x 5 (Pinkie on ring)
205 x 5
205 x 5 (Compe Grip)
205 x 5
205 x 5

DB Bench
85 x 15
85 x 15
85 x 15

Med. Grip Pull-Downs
150 x 15
170 x 12
190 x 10
200 x 8

CSR (Wide grip) + CSR Shrugs
90 x 15 x 15
90 x 15 x 15
90 x 15 x 15

DB Rolls Backs
45 x 12
45 x 12
45 x 12

H-Rolls
15 x 10
15 x 10
15 x 10

Done. I was planning on doing a bit more, but was actually pretty exausted after this. I guess shoveling and working today took more out of me than I expected.

Travis Bell
02-06-2010, 08:38 PM
Just a note in here so I don't forget, but you'll want to spend the majority of your DE sets with a close grip variation, close grip, thumbs or pinkies.

Even though it feels easier to move it faster with a wider grip, you still want to focus on the triceps and forcing them to fire quicker.

Just my 2 cents.

lol Eli and I both noted how worn out we were after today. I think the combination of the snow, but only having two people and moving at a faster pace made it wear you out faster. When we have 6-8 people it takes longer.

Learning2Lift
02-06-2010, 09:28 PM
Thanks for the advice on my grip. I will definitely make sure I am doing that considering how weak my triceps are.

I know what you mean about moving faster w/o everybody. I was by myself and was forcing myself to rest, but I like those fast pace workouts every once in awhile.

Learning2Lift
02-08-2010, 06:00 PM
2/8

Back/Shoulders

Pull-ups
BW x 8
BW x 8
BW x 8
BW x 8

DB Rows
85 x 10
95 x 10
105 x 10
105 x 10

DB Shoulder Press
60 x 15
70 x 12
75 x 10
75 x 10

Lateral Raises
30 x 15
30 x 15
30 x 15

Barbell Shrugs
135 x 25
225 x 25
315 x 10

Reverse Push-ups (pinkies on ring)
BW x 15
BW x 15
BW x 15

Front Raises*
1 x 25
Side Raises*
1 x 25
Rack Push-ups*
1x25

*These were done w/o rest

AB Machine
150 x 25

Done. Lifted by myself so everything was done at a faster pace than normal, but felt really good today. This was the first day in over a week that I feel nearly 100% since being sick. I ordered my bench shirt today, and with the advice of Travis I'm going with a DBL Ply Rage X. Cannot wait to get into it!

Travis Bell
02-08-2010, 08:39 PM
Nice! Honestly, you probably won't see that shirt for 3-4wks. House of Pain is really slow, however their price is pretty fair so it does make up for the lack of timing lol.

We'll get you into it as soon as you get it though and begin breaking it in.

Good session by the way

Learning2Lift
02-09-2010, 06:44 AM
Thanks man. I'm pumped to get it whenever it does come in. The only other good thing about ordering from House of Pain besides price is the fact that I'm getting a free gym bag and water bottle haha.

Travis Bell
02-09-2010, 07:15 AM
haha free stuff is awesome.

Gym t shirts are in, text me next time you're going down to the gym and I'll get you yours. Do you have to work this Sunday? We were contemplating moving DE work to Sunday around 3-4. Riff will be out of town til late Saturday.

Learning2Lift
02-09-2010, 07:41 AM
Nice I should be there sometime on Wednesday. I actually work Sunday till 5p, but don't go in till 1p on Saturday. Do whatever works for everyone else.

Learning2Lift
02-09-2010, 12:57 PM
2/9

Elliptical: 20minutes

Average HR: 133

I sell fitness equipment for a living and we have a show room with about 40 different cardio pieces. We are in the middle of a snow storm and are completely dead today, so I really had nothing better to do.

Travis Bell
02-09-2010, 02:07 PM
LOL you must have been REALLY bored.

Learning2Lift
02-09-2010, 02:11 PM
You have no idea. The only good thing about today is House of Pain actually called to confirm my order and said it was shipping today.

Travis Bell
02-09-2010, 02:44 PM
Ah, yeah that's another advantage of getting a stock shirt.

When you get the Phenom, you have to get it with the super collar, round stitched sleeves, 2" scoop in the neck, it's very custom and it takes forever to get.

The rage X you got should be easy to learn and will be a great beginner shirt.

Learning2Lift
02-09-2010, 02:47 PM
The rage X you got should be easy to learn and will be a great beginner shirt.

I hope so man. I'm really excited to get in it and learn it.

Learning2Lift
02-10-2010, 04:47 PM
2/10

Morning:

Shoveling x 30min

Afternoon:

ME Bench
Bar x ?
-Add doubled Mini's-
Bar x 10 (Comp Grip)
135 x 10
185 x 6
225 x 6
275 x 3
315 x 1 (5lb PR)
330 x 0

JM Press
135 x 15
185 x 10
205 x 8
205 x 8

Press Downs
80 x 10
80 x 10
80 x 10
80 x 10

Pull-Overs
160 x 15
180 x 12
200 x 10
220 x 10

Band Assisted Pull-ups
BW x 15
BW x 15

DB Flys
10's x 50

Lateral Raises
10's x 50

Barbell Push-ups (Pinkies on ring)
x 25
x 25

Done. I was happy with the PR, but really could have done more. I got up the 330 about 3/4 of the way and my spotter grabbed it. I should have went for either 320 or 330 instead of 315, but either way a PR is PR. My shirt is scheduled to be delivered Friday barring any bad weather. The plan is to get into this Saturday and get the feel for it.

Evening:

Shoverling x 1hr

We have been getting slammed with snow. I am still excited about the shirt, but am questioning whether that money should have been put towards a snow blower haha.

Travis Bell
02-10-2010, 08:45 PM
Nah, you made the right call, go for the 5lb PR first and then decide whether or not it's in the cards for a bigger jump next.

LOL I hear you on the snow blower. Hopefullly this is our last storm of the winter

Learning2Lift
02-11-2010, 04:44 PM
2/11

KB DL's
16kg x 15
16kg x 15

KB single arm swings
16kg x 10
16kg x 10

Sumo DL
135 x 10
225 x 10
315 x 5
365 x 5
405 x 3
455 x 1
505 x 1
530 x 1 PR!

Straight Leg Sumo DL's
315 x 5
315 x 5
315 x 5

Zercher Squats
135 x 10
185 x 5
225 x 5
275 x 3
315 x 1

Reverse-Hypers
50 x 10
50 x 10
50 x 10

Leg Ext.
180 x 15
180 x 15

super-set w/

Leg Curls
100 x 15
100 x 15

Ball Crunches
BW x 25
BW x 25

Really happy with the PR. I can't remember if it was a 5lb or a 10lb, but either way I was pumped. I have never done Zercher Squats before and really liked them. I did these starting from a box at parallel. Now time to eat and watch the Cav's.

Travis Bell
02-11-2010, 09:36 PM
Cavs are awesome

Nice work on the pull

Learning2Lift
02-12-2010, 10:20 AM
Just got my shirt in. I'm like a kid on Christmas. Going to try and get in it tomorrow after my DE Bench.

Learning2Lift
02-13-2010, 11:57 AM
2/13
DE Bench

Bar x ?
-Add Doubled Mini's-
Bar x 10
135 x 5
-Add Choked Purples-
135 x 5
185 x 3 (Thumb from smooth)
185 x 3
185 x 3
185 x 3
185 x 3 (Pinkies on ring)
185 x 3
185 x 3
185 x 3

Pull-ups (Medium Grip)
BW x 8
BW x 8
BW x 8
BW x 8

DB Rows
75 x 15
85 x 12
95 x 10
75 x 15

Shirted Bench w/ New DBL Ply Rage X
225 x 1
315 x 1
365 x 1
365 x 1
405 x 1
405 x 1

Bar Pull-Downs (Reverse green bands)
4 x 12

-Drove to work-

JM Presses
135 x 15
135 x 15

Side Raises
12 x 25

Lateral Raises
12 x 25

Done. The workout was all over the place, but in the end it was a good one. I got in my shirt halfway through my workout once I had people there to help me figure it out and spot me (Thanks again Travis and Eli). I was actually able to touch both sets of 405 my first time in the shirt. The first set of 405 was extremely slow since I completely broke form. The second set exploded of my chest and got a ahead of me, but was able to touch and get a clean rep. I am hoping to do my ME effort in the shirt in a week or so and see where it takes me.

Ruff Riff
02-15-2010, 08:24 AM
Got a shirt huh? Cool Tyler, must be a little different in so many ways... Nice log, your on your way brother, nice deads as well, feels good to PR! Travis got some new boards for benching and they look like frat paddles so watch yourself! LOL!

Great work Tyler!

Learning2Lift
02-15-2010, 08:29 AM
Travis got some new boards for benching and they look like frat paddles so watch yourself!

Haha that made my day. The shirt is cool man. You will have to try it out. It is completely different, I'm excited to learn it.

I'm hoping to get in there Thursday to Squat with you guys, but might have to go in a little later. I'll let you know.

Learning2Lift
02-15-2010, 05:39 PM
2/15

Back/Shoulder's

KB Swings
16kg x 10
20kg x 10
32kg x 10

KB Clean/Press (per arm)
16kg x 10
20kg x 10
24kg x 8
32kg x 8

CSR (parallel grip)
1p x 15
1p 1/4 x 15
2p x 12
2p 1/4 x 10
3p x 8
1p x 15

Close Grip Pull-Downs
100 x 15
160 x 10
160 x 10
100 x 15

Shrugs
135 x 25
225 x 25
225 x 25
225 x 25

DB Lateral Raises
30 x 15
30 x 15
15 x 25

H-Rolls
15 x 10
15 x 10
15 x 10

Done. The KB stuff was done with 30sec between sets. Great workout. I am going to be taking it easy the rest of the week with Squats and Bench. Feeling a little beat up.

Travis Bell
02-15-2010, 06:57 PM
Hey, those are actually Eli's paddles. They did indeed come from the frat basement

Learning2Lift
02-17-2010, 07:52 PM
2/17

ME Bench

Close Grip w/ 150lbs of chains (Thumb from smooth)
bar x ?
135 x 10
-Add chains (150)
bar x 10
95 x 10
135 x 6
185 x 6
225 x 3
250 x 1 (5lb PR)
255 x 1 (10lb PR)

Floor Presses (pinkies on ring)
225 x 8
245 x 8
275 x 8
295 x 8

Wide Grip Pull-downs
160 x 12
180 x 10
200 x 10

Pull-overs
180 x 10
210 x 10
210 x 10

KB Ext.
20kg x 10
20kg x 10

DB Should Press
10's x 50

Side Raises
10's x 50

Done. Felt really strong today. I smoked both of those PR's and had some left, but shut it down. The floor presses felt great as well. Looking back I should have hit some more upper back and tricep stuff, but still a great workout.

Learning2Lift
02-18-2010, 04:53 PM
2/18
Speed Squats

SSB w/ Green Bands to Box.
Bar x 10
-add bands-
Bar x 6
135 x 6
225 x 2
315 x 2 (way to slow)
275 x 2
275 x 2
275 x 2
275 x 2

GHR
BW x 12
BW x 10
BW x 10
BW x 8

Reverse Hypers
50 x 10
70 x 10
70 x 10

KB Single Arm Swings
16kg x 10 (per arm)
16kg x 10

-super set with-

KB Sumo DL's
28kg x 15
28kg x 15

Leg Ext.
150 x 15
150 x 15

Done. Glad I did/attempted speed squats. It is obvious now that my speed/explosion is an big weak point in my squat. I kept everything else to a minimum tonight because I was still feeling a little strained from last week and just needed to let things rest up. Next week I hope to go for a heavy single using bar w/ chains.

Learning2Lift
02-21-2010, 06:00 PM
2/21

DE Bench
Bar x ?
-Add Doubled Light Bands-
Bar x 10
-Add Choked Average Bands-
Bar x 6
135 x 3 (Thumbs from Smooth)
135 x 3
135 x 3
135 x 3 (Pinkies on Ring)
135 x 3
135 x 3
155 x 3 (Comp Grip)
155 x 3

Pin Presses (3brd height)
225 x 12
275 x 10
275 x 10
185 x 20

DB Presses
70 x 20
70 x 20

Tate Presses
40 x 12
40 x 12
40 x 12
40 x 12

Reverse Grip Pull-Downs
110 x 15
130 x 12
150 x 10
110 x 30

CSR (Wide Grip)
80 x 12
105 x 10
125 x 8
150 x 6

Done. Had to get to church for a chili cook off. Either way I was shot because that band tension was crazy. It really kicked in at the top. I will make up the rest of the upper back stuff tomorrow. For now it is time to relax. I am hoping to get into my shirt on Wednesday to just really work on touching and holding form.

Ruff Riff
02-22-2010, 01:36 PM
Bruises are just now going away from having that shirt on for one attempted push up! LOL!

Learning2Lift
02-22-2010, 01:43 PM
Haha nice man

Learning2Lift
02-22-2010, 06:20 PM
2/22

Accessory Day

Side Raises
10 x 15
10 x 15

Front Raises
10 x 15
10 x 15

Barbell Shrugs
Bar x 25
135 x 25
135 x 25
225 x 25
225 x 25
315 x 10
315 x 10

Seated CG Rows
150 x 15
180 x 12
210 x 10
240 x 10
150 x 15

Bench Pull-Downs w/ Blue Bands
x 15
x 15
x 15
x 15

WG Pull-ups
bw x 8
bw x 8
bw x 8

Tabata:
KB Clean and Press w/ 20kg x 2 rounds (1 per arm)

Wow. I have been wanting to start doing more conditioning and Vdizenzo is always talking about Tabata. It was TOUGH. If you haven't read about Tabata this is how I understood it and did it. It is 20sec of high intensity exercise followed by 10sec of rest and without pause perform another 20sec until you have done 8 total rounds or a total of 4min. We did 2 rounds of this, 1 for each arm. I am sold on this and will start to doing it more often.

Learning2Lift
02-24-2010, 06:23 PM
2/24
ME Bench

Floor Presses
Bar x 15 (Thumb from smooth)
Bar x 15 (Pinkies on Ring)
Bar x 15 ((Comp grip)
135 x 10
185 x 6
225 x 3
275 x 3
315 x 1
335 x 1
390 x 1 (5lb PR)

Shirted Bench
225 x 1 (2brd height)
315 x 1 (touch)
405 x 1 (touch, but not pretty)

DB Bench
85 x 10
95 x 10
105 x 10

JM Press
135 x 10
225 x 10
225 x 8

CSR (parallel grip)
90 x 10
105 x 10
105 x 10
90 x 10

Med. Grip Pull-Downs
150 x 10
170 x 10
190 x 10

Push-Downs
50 x 15
70 x 12
90 x 10

Really happy with the PR on floor presses. It went pretty easy and I feel I had more, but I shut it down. Still learning the groove on the shirt, and it didn't help that my lift-off on 405 wasn't the best.

Travis Bell
02-24-2010, 06:44 PM
haha you might want to just wait til I'm around to hand out to you.

I wouldn't try too hard to touch 315. It's just going to pull you out of groove and adjust your technique in a bad way compared to how handling 400+

Learning2Lift
02-24-2010, 06:48 PM
Sounds good man. Rich and my buddy were the ones who lifted off for me. Came off a little shaky.

Learning2Lift
02-25-2010, 06:05 PM
2/25

ME Lower

Warm-up:
BW Squats x 10
Squats w/ Mini's x 10
KB Deadlift 28kg x 15 x 2

Rack Pulls- Against Quaded Mini's
Bar x 10
135 x 6
225 x 3
315 x 3
365 x 3
405 x 1
455 x 1

Zercher Squats
135 x 10
225 x 6
275 x 3
315 x 3
135 x 10

GHR
BW x 10
BW x 10
BW x 10

Leg Ext.
180 x 15
180 x 15

Tabata: KB Swing/Squats w/ 16kg 1 round

Done. Have never done rack pulls with quaded mini's, and man was that a ton of tension. Felt really good today, still a little tight, but not really sore anymore. I am really liking Zercher Squats after DL. Now time to watch the Cav's.

Travis Bell
02-25-2010, 07:53 PM
The Cavs suck.

But I have to say, well done in having the gas to do the Zerchers after the pin pulls! Nice work. I don't think my lower back could have taken it.

Learning2Lift
02-25-2010, 08:26 PM
The cavs will turn it around... and I'm regretting the zercher's as we speak haha

Learning2Lift
02-26-2010, 12:06 PM
2/26

Side Raises
12 x 30

Pec-Flys
12 x 30

DB Ext.
12 x 30

H-Rolls
12 x 15
12 x 15

Stretching on Vibration Trainer
15min

Was feeling really tight today. Trying to just get things moving before tomorrow's DE Bench.

Travis Bell
02-26-2010, 03:10 PM
Vibration Trainer?????

hmmmm..... is that code for something???

Sounds like something you do in the frat house by yourself Tyler. Certainly unique methods you employ

Learning2Lift
02-26-2010, 03:28 PM
Ya know... I knew I would regret posting that haha. No we actually sell Vibration Trainers, and I know you have seen/heard of these before haha.

Learning2Lift
02-27-2010, 11:34 AM
2/27

Warm-up
Random shoulder stuff w/ 5lb plates

DE Bench
- Add Double Monster Minis and Choked Purples-
Bar x 10
135 x 3 (Thumb from smooth)
185 x 3
185 x 3
185 x 3
205 x 3 (Pinkies on ring)
205 x 3
205 x 3
205 x 3 (Comp Grip)
205 x 3

Straight Weight
215 x 20
235 x 20

Tate Presses
50 x 12
60 x 12
60 x 12
60 x 12

Med. Grip Pull-Downs
150 x 15
170 x 12
190 x 10
150 x 30

CG Seated Rows (used short straight bar)
120 x 15
140 x 12
160 x 10
120 x 30

DB Rows
75 x 8
80 x 8
95 x 8
95 x 8

Rack Push-ups
41
25
25

Great workout! Everyone really seemed to hit it harder than usual today. Those rack push-ups at the end were brutal. Glad to be going back to 5x5 w/ doubled minis next week, the elbows are feeling it.

Learning2Lift
03-01-2010, 08:40 AM
2/28

Side Raises
12 x 15
12 x 15

H-Rolls
12 x 10
12 x 10

Shoulder Presses
12 x 10
12 x 10

Stretching
10min

I was really sore last night after work and just needed to loosen up. Did this a little to late though, because I could not sleep at all. Feeling good today and looking forward to getting in the gym tonight.

Ruff Riff
03-01-2010, 08:48 AM
My lats are still shot!

Learning2Lift
03-01-2010, 09:09 PM
3/1
Accessory Day

Standing Shoulder Press
Bar x 15
115 x 15
135 x 12
155 x 10
115 x 15

Fat Bar Pull-ups (Close Grip)
BW x 10
BW x 10
BW x 10
BW x 10

Seated Rows (Medium Grip)
160 x 15
180 x 12
200 x 10
200 x 10

Lateral Raises
30 x 10
30 x 10
30 x 10
15 x 30

DB Shrugs
105 x 25
105 x 25
105 x 25

KB Clean and Press- 2min straight alternating arms every 10 reps
20kg

KB Single Arm Swing/Catch- 2min straight
20kg

Done. By myself tonight and man was I feeling it by the end of the workout. I liked those Fat Grip Pull-ups. My forearms and hands were feeling it by the end of them. Back and shoulders are feeling good, now home to rest up.

Learning2Lift
03-02-2010, 10:47 AM
3/2

Treadmill: 20min 3.5mph 5% grade

DB Ext.
12 x 30

DB Flys
12 x 30

DB Presses
12 x 30

Stretching: 5min

Felt good this morning, however I just felt I needed to get some blood moving. Still working on the what I am going to do for ME bench and ME Squats these next couple weeks.

Learning2Lift
03-03-2010, 06:46 PM
3/3
ME Bench

2brd w/ Doubled Mini's
Bar x 15
-Add DBL Mini's-
Bar x 15 (pinkies on ring)
135 x 10
185 x 6
225 x 3
-Add 2brd-
275 x 3 (comp grip)
315 x 1
345 x 1 PR
355 x 0

DB Bench
95 x 10
105 x 10
105 x 10

KB Ext.
20kg x 10
20kg x 10
24kg x 10

CSR (wide grip)
90 x 10
115 x 10
115 x 10

Fat Grip Pull-ups (wide grip)
BW x 8
BW x 8
BW x 8

Rack Push-ups
x 15
x 15
x 15

Done. Really happy with the PR. Got the 355 moving, but just couldn't finish and called my spotter to grab it. I was planning on hitting some more back work, but I am still really sore from Monday. Workout took a little bit longer than usual, was helping the owner attempt to get in his squat suit. It wasn't going on. Now home to rest up.

Travis Bell
03-03-2010, 06:51 PM
haha yeah Mike likes to squeeze in that freakin suit

I'll mention the same thing to you that I mentioned to Eli. Stop going for more than a PR!!

Trust me on this one. If you keep being greedy it's going to effect your gains in the long run. Missing lifts in the gym is a no no.

Just my 2 cents. :)

Learning2Lift
03-03-2010, 07:42 PM
That makes perfect sense. Do you do this for every PR, or is there a point you do try for another one?

Thanks for the advice man. It is always appreciated.

Travis Bell
03-04-2010, 09:46 AM
For every single PR.

I hit a 5lb PR and shut it down.

Yesterday my PR on the foam blocks was 815 - so I worked up to 675x1, 765x1 then 820x1 and shut it down. Could I have gotten more? Probably, but it burns you out in the end.

For a few months this fall I was getting super greedy in the gym. Working up and missing or barely making lifts every week and it showed. Big mistake.

Learning2Lift
03-04-2010, 09:48 AM
Thanks for the tip man. I'll make sure to use it.

Travis Bell
03-04-2010, 09:50 AM
You must be bored at work lol

Learning2Lift
03-04-2010, 09:56 AM
Haha... Thursdays are always a little slow

Travis Bell
03-04-2010, 10:05 AM
Saw the funniest thing on the news this morning.

You heard of a coffee shop called Perky Cups?

It's exactly what you're thinking....

Learning2Lift
03-04-2010, 08:23 PM
3/4

Warm-up
BW Squats x 15
KB DL's 20kg x 15
KB Squats 20kg x 15

ME Squat
Bar x 15
-Add Blue Bands-
Bar x 10
135 x 10
225 x 6
315 x 3
365 x 1
405 x 1
425 x 1

Rack Pulls w/ Quaded Mini's
Bar x 10
135 x 6
225 x 3
315 x 3
315 x 3

Done. Nice and quick. Didn't get to the gym till 9pm and didn't want to be there to late. Thought my previous PR was 420, but it was actually 425. Still a good workout and I just hit a big PR next time around. Heading to Columbus tomorrow for the Arnold and the State Wrestling Tournament. Should be a good weekend.

Learning2Lift
03-07-2010, 06:10 PM
3/7
DE Bench

Bar x 15
-Add 150lb of chains-
Bar x 10 (1/2 thumb from smooth)
95 x 5
115 x 5
135 x 5
135 x 5
135 x 5 (Pinkies on ring)
135 x 5
135 x 5 (Comp Grip)

Pin Press (3brd height done with 1/2 thumb from smooth)
225 x 15
275 x 9 (plates were sliding)
275 x 10

JM Presses
135 x 15
135 x 15
135 x 15

Med. Grip Pull-Downs
150 x 15
170 x 15
190 x 12
210 x 10

DB Rows
75 x 10
85 x 10
85 x 10
85 x 10

Side Raises
10 x 30
10 x 30

-Stacked with-

Rope Ext.
65 x 10
65 x 10

Done. I was by myself today so everything was at a faster pace and man was I feeling it by the end of it. Arnold Classic was fun this past weekend and I swear it just keeps getting more packed every year. Even better than the Arnold, was the OHSAA Wrestling Championships. Wadsworth High School became the first public school to win in 33yrs. Pretty cool to see.

Learning2Lift
03-08-2010, 05:42 PM
3/8
Accessory Day

KB Clean/Press
16kg x 10
20kg x 10
24kg x 10

One Arm DB Press (Clean once and Press)
75 x 8
75 x 8
75 x 8
75 x 8

Pull-ups (WG)
BW x 10
BW x 10
BW x 10

DB Shrugs
105 x 25
110 x 25
110 x 25

CSR (WG)
90 x 15
115 x 12
140 x 10
45 x 25

Lateral Raises
30 x 10
30 x 10
30 x 10

Plate Raises
45 x 15
45 x 15

Done. Nothing crazy since I just lifting yesterday, but still a great workout. Been feeling pretty good lately, and looking forward to Wednesday ME Bench. Planning on hitting Reverse Blue Bands, and then maybe getting in my shirt for a few reps.

Learning2Lift
03-09-2010, 05:16 PM
3/9

DB presses
10 x 30

DB Ext.
10 x 30

DB Flys
10 x 30

DB Shoulder press
10 x 30

Stretching
5min

Treadmill
10min 3.5mph @ 5% grade

Done. Slow day at work today and I was feeling really tight for some reason. Got the blood moving and I really loosened up. Should be ready to go for tomorrow.

Learning2Lift
03-10-2010, 05:46 PM
3/10
ME Bench

Reverse Blue Bands
Bar x 10 (close grip)
Bar x 10 (comp grip)
135 x 10
225 x 6
275 x 6
-Add Blue Bands-
315 x 3
365 x 3
405 x 3
455 x 1
495 x 1
515 x 1

Floor Presses
135 x 10
225 x 10
275 x 8
275 x 8
185 x 16

WG Pull-Downs
160 x 15
180 x 12
200 x 10
200 x 10

EZ Bar Seated Rows
160 x 15
180 x 12
200 x 10
200 x 10

KB Ext.
16kg x 15
20kg x 15

Push-Downs
80 x 15
80 x 15

Done. Never done Reverse Bands before and considering I completely forgot my wrist wraps and my belt I was really happy with 515. It was tough, but didn't want to push things since my wrist was starting to curl back. Travis had us use the EZ two weeks ago and I found a weak point in my back. Going to start incorporating that more.

Learning2Lift
03-11-2010, 04:46 PM
3/11
ME Lower

SSB Squats to Box (Pause at bottom)
bar x 10
135 x 6
225 x 3
315 x 2
365 x 2
405 x 1
425 x 1 (5lb PR)

Stiff Leg Sumo DL's
135 x 10
225 x 10
315 x 8
315 x 8

Box Jumps (From sitting w/ Weight)
20 x 4 w/ 20" box
40 x 4 w/ 20" box

Box Jumps
BW x 4 w/ 20" box
BW x 4 w/ 35" box

Prowler
4 trips down and back

Leg Curls
100 x 15
100 x 15

Done. Good workout. Never really squat to a box with a pause on the bottom, and man did I find a weak point. I was slow off the bottom, but went pretty good through the top half. Really need to work on these. It was so nice out that I just felt obligated to get the prowler out. It really kicked my butt.

Ruff Riff
03-12-2010, 09:42 PM
Nice work Tyler! Very nice!

Learning2Lift
03-13-2010, 04:28 PM
3/13

DE Bench
Bar x ?
-Add mini's-
Bar x 10
95 x 10 (1/2 Thumb from smooth)
135 x 5
185 x 5
185 x 5
185 x 5 (Pinkies on ring)
185 x 5
185 x 5 (Comp grip)
185 x 5

DB Bench
70 x 20
70 x 20

DB Roll Backs
35 x 12
40 x 12
45 x 12
50 x 12

CG Fat Grip Pull-ups
BW x 10
BW x 10
BW x 10

EZ Bar rows
160 x 15
180 x 12
200 x 10
160 x 15

DB Rows
85 x 10
85 x 10
85 x 10
85 x 10

Rack Push-ups
BW x 25 (1/2 Thumb from Smooth)
BW x 25 (Comp Grip)

Done. My girlfriend's family are in town so had to get in and out after work. The whole workout was right at an hour, and man was really feeling it towards the end. I dropped the bar weight this week from 205 to 185 and really tried to speed things up. Felt pretty good today.

Learning2Lift
03-14-2010, 06:00 PM
3/14

Treadmill:
10min 3.5mph 5% grade

DB Ext.
10 x 30
10 x 30

DB Flys
10 x 30
10 x 30

DB Presses
10 x 30
10 x 30

Done. Just trying to get blood moving and loosen up a bit.

Learning2Lift
03-15-2010, 06:33 PM
3/15
Accessory Day

KB Single Arm Swings
12kg x 10
16kg x 10
20kg x 10
24kg x 10

DB Clean and Press (every rep)
60 x 10
65 x 10
70 x 10
70 x 10

CSR (close grip)
45 x 10
90 x 10
115 x 10
135 x 8
145 x 6

Wide Grip Pull-Downs
170 x 10
190 x 10
200 x 10
210 x 10
210 x 10

Barbell Shrugs
135 x 25
225 x 25
275 x 10
315 x 10
365 x 6 (grip slipped)

Lateral Raises
35 x 15
35 x 15

H-Rolls
12 x 15
12 x 15

Done. Great workout. I decided to up the volume a little bit today and man was I feeling it towards the end. Now time to rest up before Wednesday.

Learning2Lift
03-17-2010, 04:34 PM
3/17

ME Bench
Bar x 15 (CG)
Bar x 15 (Pinkies on Ring)
Bar x 15 (Comp Grip)
135 x 10
225 x 6
275 x 3
315 x 1
-Add Double Rage X-
405 x 1
425 x 1
445 x 1
455 x 0
*Touched all these

DB Press
75 x 10
85 x 10
95 x 10
105 x 10

JM Press
135 x 12
185 x 12
185 x 12

CG Pull-Downs
170 x 10
190 x 10
210 x 10

"V" Bar Push-downs
70 x 15
70 x 15
70 x 15

EZ Bar seated rows
160 x 15
160 x 15
180 x 15

Done. Man did it feel good to get in the shirt. Everything went pretty good, and the 455 was close, I'll get it for sure next time. Thanks again Travis for the spot and advice. A couple more times in the shirt and I will decide about the meet.

Travis Bell
03-18-2010, 03:47 AM
Absolutely. Your technique in that shirt is getting very good! Nice work.

Learning2Lift
03-18-2010, 10:51 AM
3/18
ME Lower

Deadlift
95 x 10
135 x 10
225 x 3
315 x 2
365 x 1
405 x 1
455 x 1
495 x 1
545 x 0
535 x 1 (5lb PR)

GHR
BW x 8
BW x 8
BW x 8
BW x 8

Reverse Hyper
70 x 10
90 x 10
90 x 10
90 x 10

Leg Ext.
110 x 20
130 x 15
150 x 10
130 x Drop set (20lb all the way down)

Done. Really upset I didn't get that 545. I had it at the knees and just couldn't get my hips underneath it. The 535 wasn't pretty, but I'll take it. Between today and yesterday I am feeling pretty worn out. Going to ice up and relax between now and Saturday.

Learning2Lift
03-20-2010, 09:24 AM
3/20
DE Bench

Bar x 25
-Add DBL mini's-
Bar x 10
135 x 10
135 x 6
185 x 5 (1/2 Thumb from smooth)
185 x 5
185 x 5
185 x 5 (Pinkies on ring)
185 x 5
185 x 5 (Comp grip)
185 x 5

Rack Presses
225 x 15
245 x 12
275 x 10
225 x 13

WG Pull-Downs
170 x 15
190 x 12
210 x 10
170 x 15

DB Rows
80 x 10
80 x 10
80 x 10
80 x 10

DB Rolls
40 x 15
40 x 15
40 x 15
40 x 15

Side Raises
10 x 30
10 x 30
10 x 30

Done. By myself this morning since I had to work early. At 7:45 in the morning my speed bench wasn't that speedy, but still feeling good. I wanted 15 on my last set of Rack presses, but I was by myself and my ****** arm took over. Great workout regardless.

Learning2Lift
03-22-2010, 10:12 AM
3/22

Elliptical: 15min 2.5miles

You know work is slow when I'm hopping on an elliptical. Feels good to get the blood moving at least.

Travis Bell
03-22-2010, 11:01 AM
Lookin good Tyler

I'm going to do DE squat early this week. Probably 8am this week.

We're leaving around 11 for the state final 4 game (orrville) so I have to get my squat work in early. Probably will use the SSB then some speed pulls and box jumps

Ruff Riff
03-22-2010, 11:05 AM
What day T?

Learning2Lift
03-22-2010, 12:30 PM
Thanks man. If you're still doing it Thursday, I'll be there at 8:00am. That's sweet about Orrville making state.

Travis Bell
03-22-2010, 03:16 PM
Yep. Thursday morning 8am it is!

We'll see you guys there. I'll check with Eli and see if he's interested.

Learning2Lift
03-22-2010, 06:08 PM
3/22
Accessory Day

KB Swings (single arm)
12kg x 8
16kg x 8
20kg x 8
24kg x 8

Seated DB Press
70 x 8
70 x 8
75 x 8
75 x 8

Barbell Rows (underhand grip)
135 x 15
185 x 10
225 x 10
245 x 10

Med. Grip Pull-Downs
170 x 15
190 x 12
210 x 10
210 x 10

DB Shrugs
105 x 25
105 x 25
105 x 25
105 x 25

Lateral Raises
20 x 15
30 x 15
40 x 10

Tabata: Prowler, Jumping Jacks, Tire Flips, Push-Ups (4min total)

Done. Great workout. My workout partner was really pushing to do some conditioning and I caved. My back is feeling pretty good, and that tabata kicked my butt. Now home to rest up.

Learning2Lift
03-24-2010, 06:52 PM
3/24
ME Bench

Bar x ?
135 x 10
-add 150lbs chains-
bar x 10 (Comp Grip)
135 x 10
185 x 6
225 x 3
245 x 1
265 x 1
275 x 1 (10lb PR)

Floor Presses
135 x 15 (Thumbs from smooth)
225 x 10
275 x 10
275 x 10

KB Ext.
20kg x 12
20kg x 12
24kg x 8
16kg x 15

EZ Bar Rows
180 x 15
200 x 10
200 x 10
200 x 10

Pull-ups
BW x 8
BW x 8
BW x 8
BW x 8

Rope Ext.
30 x 30
30 x 30

Side Raises
10 x 30
10 x 30

Done. Bench felt good today even though my elbows have been bothering me a bit. Happy with the PR, and it was up pretty descent, but shut it down. Didn't get to crazy with everything else. I was still a little tight from Monday.

Learning2Lift
03-25-2010, 11:36 AM
3/25
Speed Squats w/ SSB

Bar x 10
-Add Light Bands-
Bar x 10
135 x 6
185 x 4
225 x 2
225 x 2
245 x 2
245 x 2
245 x 2
245 x 2

GHR
BW x 10
BW x 10
BW x 10

Reverse Hyper
70 x 10
90 x 10
110 x 10

Seated Box Jumps w/ Weight
40's x 4
40's x 4

Standing Box Jumps
BW x 4
BW x 4

Done. Good workout, but didn't push it to hard considering I had to go pick-up 150 Brick pavers for my house. Going to be a long day.

Learning2Lift
03-26-2010, 05:52 PM
3/26

Prehab

DB Ext.
10 x 50

DB Flys
10 x 50

DB Presses
10 x 50

Side Raises
10 x 50

Stretch: 5min

GHR Abs
2 x 15

Done. Still feeling pretty sore and just needed to get blood moving. Hopefully this starts helping my elbows recover faster.

Travis Bell
03-26-2010, 06:55 PM
Ice them elbows too. It'll really help.

I forget if you work on Sunday or not, but we are going to be down there on Sunday at 3pm

Learning2Lift
03-28-2010, 05:54 PM
3/28
DE Bench
Bar x 25
-Add Double Mini's-
Bar x 10 (1/2 thumbs from smooth)
135 x 6
185 x 3
185 x 3
185 x 3
185 x 3 (Pinkies on ring)
185 x 3
185 x 3
185 x 3 (Comp grip)
185 x 3

DB Press
75 x 20
85 x 15
95 x 10

Tate Presses
40 x 12
45 x 12
50 x 12

"V" Bar Push-Downs
60 x 20
60 x 20

Done. Got out of work late and ran out of time at the gym. I'll make up the rest tomorrow. Maybe not a bad thing considering my elbows are still feeling a little beat up. I'll be icing them all night.

Learning2Lift
03-29-2010, 07:32 PM
3/29
Accessory Day

KB Shoulder Press
12kg x 10
16kg x 10
20kg x 10
24kg x 10
28kg x 10
32kg x 10

CG Pull-Downs
180 x 15
190 x 12
200 x 10
210 x 10

CSR (wide grip)
90 x 10
115 x 10
115 x 10
115 x 10

CSR Shrugs
160 x 15
185 x 15
185 x 15
185 x 15

Side Raises
20 x 15
30 x 10
35 x 10
40 x 10

DB Bent Over Rows
70 x 15
70 x 15
70 x 15
70 x 15

Over Head Ext.'s with minis
x 100

Push-Downs with minis
x 100

Prowler- 3 trips down and back

Done. My back and shoulder workouts have been going good. The prowler about killed me, but I do enjoy them. Now home to ice the elbows.

NickAus
03-29-2010, 08:05 PM
^Hell of a lot of volume right there^

Nice work!!

Learning2Lift
03-30-2010, 04:30 PM
^Hell of a lot of volume right there^

Nice work!!

Thanks man

Learning2Lift
03-30-2010, 04:34 PM
3/30

DB Ext.
10 x 50

DB Press
10 x 50

H-Rolls
10 x 25

GHR ABS
3 x 10

Back Ext.
2 x 10

Side Raises
10 x 25

Lateral Raises
10 x 25

Done. Everything is feeling great except my left elbow, but it'll get there. Training is going to be whenever I can get it in after Bench tomorrow. I leave for Colorado on Friday for a much needed vacation.

Learning2Lift
03-31-2010, 08:26 AM
3/31

AM:

Push-downs w/ minis
x 100

Over-head ext. w/ minis
x 100

Band Pull-apart
x 100

Stretched: 5min

Done. Just trying to get things loosened up before tonight's ME bench.

Learning2Lift
03-31-2010, 07:54 PM
3/31
ME Bench

Bar x 15
-Add DBL minis-
Bar x 10 (Pinkies on ring)
135 x 10
185 x 6
225 x 3
-Add 2Brd-
275 x 3 (Pinkies on ring)
325 x 1
350 x 1 (PR)

DB Bench
95 x 10
105 x 10
110 x 10
50 x 30

DB Rolls
40 x 12
45 x 12
50 x 12

EZ-Bar seated Rows
180 x 15
190 x 12
200 x 10
210 x 10

Pull-ups
BW x 8
BW x 8
BW x 8
BW x 8

Timed Bench
135 x 1 rep every 15sec for 2min

Stretch: 5min

Done. The PR was actually 5lbs more than my comp grip so that was sweet. Everything else felt pretty good and that timed bench was brutal. My elbow didn't feel to bad today, but still got a ways to go till I'm 100%. Colorado bound in 2 days!

Learning2Lift
04-01-2010, 07:51 AM
4/1

SSB Box Squats
Bar x 10
-Add Blue Bands-
Bar x 10
135 x 6
185 x 6
225 x 3
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2

Zercher Squats
135 x 10
185 x 6
225 x 6
275 x 3

GHR
BW x 10
BW x 10
BW x 10

Done. Nice and quick. Was by myself this morning and was pretty shot after those Zercher's. My speed is getting better on squats, and since I started using the box I am getting stronger all the way through the motion.

Learning2Lift
04-05-2010, 09:55 AM
4/3

Skiing... Sore in Places I didn't know I had. Great Cardio as well.

4/5

DE Bench
Bar x 10
-Add DBL Mini's-
Bar x 10
-Add Choked Monster Mini's-
Bar x 10
135 x 6 (1/2 Thumb from Smooth)
185 x 3
185 x 3
185 x 3
185 x 3 (Pinkies on Ring)
185 x 3
185 x 3
185 x 3 (Comp Grip)
185 x 3

Pin Presses
135 x 10
225 x 10
275 x 10
135 x 30

MG Pull-Downs
140 x 15
160 x 12
180 x 10
200 x 10

DB Rows
70 x 15
75 x 15

DB Rolls
45 x 12
50 x 12

DONE. This was an incredibly taxing workout. The gym is at 10,000 Feet. I am used to 800 Feet. It's harder to catch your breath and the lactic acid builds up so much quicker. Either way the bench went great. Felt fast. The rest of the workout is where I was dying.

Now a little about the gym in Crested Butte. First off it was called "The Gym" and was in the upstairs of a building. I went to setup the rack and the a bands and realized that it wasn't bolted to the ground. I originally called out here to see if they had bands to bench with and was told they have a full set. Luckily I brought the mini's and the monster's just in case because the bands were actually tubes with handles attached. When doing the pin presses I was asked where I saw these because it wasn't in their book of strength and conditioning exercises haha. I was also told to be careful when doing the pull-downs. Apparently the machine isn't meant to use the full 200lbs haha. Oh well, at least I was able to bench.

I'm flying back Wednesday, so most likely I am done until Thursday. Hoping to do Reverse Bands Thursdays and get in my shirt the following week.

Travis Bell
04-06-2010, 08:51 AM
hahaha that sounds like a typical resort gym

It'll suck lifting out there, but when you get back you'll feel like a million bucks.

Think I've got a meeting set up with the Wadsworth AD in a couple weeks. Be interesting to see how that turns out.

Learning2Lift
04-06-2010, 10:46 AM
yea it's hard to lift. I'm just trying to get in what I can.

That's great about wadsworth. I'm squatting early Friday if you can meet up. Then to PA for a wedding so another crappy gym for speed bench haha.

Travis Bell
04-06-2010, 07:12 PM
PM or text me what time you want to get in there on Friday. I'm pretty free after my 6am group until my afternoon groups come in.

Learning2Lift
04-08-2010, 11:31 AM
4/8

DB Press
10 x 50

DB Ext.
10 x 50

Side Raises
10 x 50

Arnold Presses
10 x 50

Treadmill:
20min speed/incline intervals

Stretching:
10min

Done. Elbow feels good after the little layoff, not its time to hit it before April 24th. I'm sending in my entry form tonight for the meet.

Learning2Lift
04-08-2010, 08:33 PM
4/8

ME Bench
Bar x 10 (1/2 Thumbs)
Bar x 10 (Pinkies on Ring)
135 x 10
225 x 10
275 x 6
-Add Reverse Blue Bands-
335 x 3 (Pinkies on Ring)
385 x 3
425 x 1
475 x 1
520 x 1 PR

Barbell Pull-Downs (Against Blue Bands)
3 x 15

Pin Press (2 1/2 Board Height?)
225 x 15 (1/2 Thumb from smooth)
275 x 10
315 x 6
185 x 25

Parallel Grip Pull-Downs
180 x 15
200 x 12
210 x 10
220 x 8

Close Grip Seated Rows
180 x 10
180 x 10
180 x 10

KB Ext.
20kg x 12
20kg x 12
20kg x 12

Lateral Raises
25 x 15
30 x 12
35 x 10

Done. Really happy with the PR. It was 5lbs above the previous Comp Grip PR. Elbow felt pretty good, but I'm still getting a little numbness in my fingers from time to time. I just need to keep up with my prehab/rehab. Sent my meet form in, I am officially entering my first Bench Meet.

Learning2Lift
04-09-2010, 08:01 AM
4/9

Elliptical: 10min

Box Squats to Parallel (Pause at Bottom)
Bar x 15
135 x 10
225 x 10
275 x 6
315 x 6
365 x 3
405 x 1
425 x 1
455 x 1

GHR
BW x 10
BW x 10
BW x 10

Reverse Hyper
70 x 10
70 x 10
70 x 10

Tire Flips
3 x 10

Done. Squats felt pretty good today. I haven't done straight weight in awhile and was actually pretty happy with the numbers. The pause was only about 2 sec, but still enough to really feel it on the way up.

Travis Bell
04-09-2010, 04:28 PM
Nice work. Sorry I couldn't make it in. Had to run my wife out to Lodi last minute after my morning session.

Learning2Lift
04-09-2010, 04:54 PM
No big deal man. If I had to choose between hanging with a girl or a sweaty out of shape guy at the gym I would choose the girl to haha.

Learning2Lift
04-11-2010, 10:21 AM
4/10

DE Bench
Bar x 15
-Add DBL Monster Mini's-
Bar x 10
95 x 10
135 x 6
185 x 3 (1/2 Thumbs from Smooth)
185 x 3
185 x 3
185 x 3 (Pinkies on Ring)
185 x 3
185 x 3
185 x 3 (Comp Grip)
185 x 3

Floor Presses
135 x 15
225 x 15
275 x 10
275 x 10
135 x 15

Pull-ups (Medium Grip)
BW x 8
BW x 8
BW x 8
BW x 8

DB Rows
75 x 15
80 x 15
85 x 15
90 x 10

JM Presses
135 x 15
185 x 12
185 x 12
135 x 15

Side Raises*
12 x 25
12 x 25

Rack Push-ups*
2 x 15

Monster Mini Ext.*
2 x 50

*stacked these

Done. Was out of town again for this workout, but actually found a decent gym this time. I had my dad work out with me and I think he got a kick out of working with the bands. I'm guessing he was pretty sore after bench, because he decided he was going to do the circuit equipment instead of finishing with me haha. This was the first workout in a while that my elbow didn't bother me to much.

Learning2Lift
04-12-2010, 05:57 PM
4/12

Accessory Day

Standing Barbell Press
Bar x 15
95 x 15
115 x 10
135 x 10
145 x 10
155 x 10

WG Pull-Downs
160 x 15
180 x 12
200 x 10
210 x 10
220 x 6

Pull-Overs
160 x 15
180 x 12
200 x 10
210 x 10

Barbell Shrugs
225 x 25
225 x 25
225 x 25
225 x 25

Seated CG Rows
180 x 15
190 x 12
200 x 10
210 x 10

Side Raises
20 x 15
20 x 15
30 x 10
30 x 10

GHR Abs
3 x 10

Done. This workout was done in an hour and it felt really good. Glad I'm back in my normal gym this week. The meet is less than two weeks away and I am really looking forward to it. Any tips for a rookie will be much appreciated it.

Butcher
04-12-2010, 06:49 PM
Any tips for a rookie will be much appreciated it.

So far Ive had good luck with not bombing, I would suggest the same for you! :clown:

And just to add something more positive, I know you will do fine!

Learning2Lift
04-13-2010, 10:14 AM
4/13

Prehab/Rehab

Bench Press
Bar x 100
95 x 25

DB Ext.
10 x 50

DB Flys
10 x 50

Arnold Presses
10 x 50

Stetching:
10min

Treadmill:
20min - Speed and Incline Intervals

Done. Got the blood moving and the elbow is feeling good. Here is the plan for up to the meet:

Wednesday: Work up to opener in my shirt
Friday: Squat
Sunday: DE Upper
Monday: Light Shoulder/Upper Back
Wednesday: Bench Warm-up
Friday: Weigh-in, Prehab
Saturday: Meet

My goal for this meet is just not to Bomb and have a good time. I know it isn't a big goal, but for my first meet this is it. I'll focus more on the numbers next time around. My opener will be 415-425 and I'll go from there.

Learning2Lift
04-14-2010, 01:47 PM
4/14

ME Bench
Bar x 20
95 x 10
135 x 10
225 x 3
275 x 3
315 x 1
-Add DBL Rage X-
405 x 1
415 x 1
415 x 1

Pin Presses (3? Board Ht)
315 x 6
335 x 6
355 x 6

Barbell Pull-Downs W/ Blue Bands
3 x 15

DB Rows
50 x 15
60 x 15
70 x 15

CG Pull-Downs
150 x 10
150 x 10
150 x 10

Rope Ext.
60 x 10
60 x 10
60 x 10

Done. Felt great in the shirt today. Everyone went as planned and 415 is going to be my opener now that I'm confident with it. I was still pretty tight from Monday, so I didn't go crazy with everything else.

Learning2Lift
04-16-2010, 07:17 PM
4/16

Conventional Rack-Pulls (2pin)
Bar x 20
-Add Quaded Monster Minis-
Bar x 10
135 x 6
185 x 6
225 x 3
275 x 1
315 x 1

Box Squats
Bar x 10
-Add Choked Average Bands-
Bar x 10
135 x 10
185 x 6
225 x 6
275 x 6

GHR
BW x 10
BW x 10
BW x 10

Done. That band tension was crazy heavy. Long day at work and with the meet next Saturday I left it at this for today. Still a great workout and feeling pretty good.

Learning2Lift
04-18-2010, 04:18 PM
4/18

DE Bench
Bar x 15
-Add DBL Monster Minis-
Bar x 10
-Add Choked Purples-
Bar x 10
135 x 6
185 x 3 (1/2 Thumb from smooth)
185 x 3
185 x 3
185 x 3 (Pinkies on ring)
185 x 3
185 x 3
185 x 3 (Comp Grip)
185 x 3

DB Press
70 x 20
70 x 20

Tate Presses
50 x 12
50 x 12
50 x 12
50 x 12

Push-Downs
50 x 15
60 x 12
70 x 10
50 x 40

EZ Bar Rows
150 x 15
170 x 12
190 x 10
110 x 25

CSR (Wide Grip)
115 x 8
135 x 8
135 x 8
135 x 8

Done. Nothing crazy with the meet next weekend. Everything felt good today. I am getting excited for Saturday.

Learning2Lift
04-20-2010, 10:53 AM
4/20

Single Arm Cable Ext.
20 x 50

Side Raises
10 x 50

DB Press
15 x 50
30 x 25
45 x 12

Strecthing: 5min

Done. I'll get in the gym tonight to hit some light back and shoulders.

Learning2Lift
04-21-2010, 04:01 PM
4/20 PM

Band Assisted Pull-ups
BW x 10 x 5

DL Bar Shrugs
150 x 25 x 4

DB Rows
60 x 15 x 4

Lateral Raises
15 x 10 x 3

Forgot to post this yesterday. Just something to get moving. Really hard not to do more haha.

Learning2Lift
04-21-2010, 04:06 PM
4/21

DB Press
20 x 15
40 x 15
60 x 15
60 x 15

DB Ext.
10 x 50 x 2

Side Raises
10 x 25 x 2

Seated CG Rows
130 x 10 x 3

Done. Had to do this one at work. Just needed to get loosened up and get the blood moving. Feeling good and ready for Saturday.

Learning2Lift
04-24-2010, 10:15 PM
4/24

Iron House Meet: Bench Only

Warm-up
Bar x 10
135 x 6
185 x 3
225 x 3
275 x 1
315 x 1
-Add DBL Rage X-
405 x 1

Attempts:
415 x 1
435 x 1
450 x 0

Well the meet went great! For the my first meet ever I couldn't have been more pleased. I weighed in at 241 and competed in the 242 Open Bench Only. I came in with a best gym lift of 425 and a goal of 450. I missed 450 by a couple inches, but at least I got a 10lb PR. Not that I know any better, but this meet was extremely long. It lasted 14hrs. I want to thank Travis for all the advice he has given me and also I want to thank Riff and Eli for all the help on meet day. Superior Athletics was well represented by everybody today! Now all I need to do is get back in the gym and pick my next meet.

I'll get some video posted on here as soon as I can.

Butcher
04-25-2010, 05:57 PM
Congradulations on yesterday, you did real good. Itching to do another meet yet?

Learning2Lift
04-25-2010, 06:19 PM
4/25

DE Bench
Bar x 15 (1/2 Thumbs)
Bar x 15 (Pinkies on Ring)
-Add DBL Monster Mini's-
Bar x 10 (1/2 Thumbs)
135 x 5
155 x 5
155 x 5
155 x 5 (Pinkies on Ring)
155 x 5
155 x 5 (Comp Grip)

Pin Presses (3-4 Board Height)
225 x 12
225 x 12
275 x 10
135 x 20

DB Rolls
40 x 15
40 x 15
40 x 15

WG Pull-Downs
160 x 15
180 x 12
200 x 10
100 x 25

MG Seated Rows*
160 x 10 x 3

Push-Downs*
60 x 15 x 3

Side Raises*
10 x 25 x 3

Done. Nothing to crazy considered I had a meet yesterday, but I was pissed off about missing 450. Already looking for my next meet.

Ruff Riff
04-26-2010, 08:03 AM
My honor to assist, and well done!!!!

The energy was great but the meet was TTTTOOOOOOOO LONG!!!

Learning2Lift
04-26-2010, 08:18 AM
That meet was long man. Hopefully you weren't in to much trouble haha. Thanks again man.

Learning2Lift
04-26-2010, 05:49 PM
4/26

Accessory Day

CSR Wide-Grip
45 x 15
90 x 15
115 x 12
140 x 10
90 x 15

Shrugs
135 x 25
225 x 15
315 x 10
315 x 10
225 x 15

Lateral Raises
30 x 15
35 x 15
40 x 12
45 x 10

GHR Abs
4 x 10

Prowler- Down and Back
x 4 Trips

Done. Nothing crazy as I was feeling pretty beat up today. Realizing it might not been the smartest thing to bench yesterday haha. Oh well, I got a goal in mind. Get some rehab in tomorrow and we'll see how I feel come Wednesday.

Learning2Lift
04-28-2010, 06:22 PM
4/27 Did some rehab yesterday, but nothing special

Learning2Lift
04-28-2010, 06:29 PM
4/28
ME Bench

Floor Press (Pinkies on the ring)
Bar x 20
95 x 10
135 x 10
225 x 6
275 x 3
315 x 1
345 x 1
375 x 1
400 x 0 (Readjusted and spotter thought I was losing it)
400 x 1 (PR! Crushed it!)

JM Presses
185 x 12
185 x 12
225 x 10
225 x 10

KB Ext.
20kg x 12
20kg x 12
20kg x 12
20kg x 12

MG Pull-ups (Fat Grip)
BW x 8
BW x 8
BW x 8
BW x 8

EZ Bar Seated Rows
170 x 15
200 x 10
210 x 10
220 x 10

DB Press
50 x 25
60 x 25

Done. Felt really good today and pumped about the PR. I was hoping for a little more, but considering I took 400 twice I shut it down.

*Looked back through my log and this was a 10lb PR over my Comp Grip Floor Presses!

Learning2Lift
04-29-2010, 12:17 PM
4/29

SSB Bar Squats w/ Green Bands
Bar x 10
-Add Bands-
Bar x 10
135 x 6
225 x 2
275 x 2
275 x 2
315 x 2

Pulls from 2pin w/ Quaded Mini Monster's
Bar x 6
135 x 1
225 x 1
315 x 1
365 x 1
405 x 0
225 x 3
275 x 3

GHR
BW x 12 x 4

Reverse-Hypers
70 x 10
70 x 10
70 x 10
90 x 10

Prowler
10 Trips

Done. My legs and lower back are fried. Really like the tension those monster's add. Good workout overall.

Learning2Lift
05-01-2010, 10:12 AM
5/1

DE Bench
Bar x 15
-Add DBL Monster's-
Bar x 10
135 x 6
185 x 5 (1/2 Thumb)
185 x 5
185 x 5
185 x 5 (Pinkies on Ring)
185 x 5
185 x 5
185 x 5(Comp Grip)

DB press
70 x 20
80 x 20

Tate Presses
50 x 12
60 x 12
60 x 12
60 x 12

-Superset With-

Rack Push-ups
x 20
x 20
x 20
x 25

-Drove to work-

CG Pull-Downs
160 x 15
175 x 15
195 x 10
195 x 10
150 x 25

EZ Bar Rows
160 x 15
160 x 15
160 x 15
160 x 15
160 x 15

Face Pulls
50 x 15
60 x 12
70 x 12
80 x 10

Hammer Curls
20 x 20
25 x 20
25 x 20

Done. The first part of the workout was great. I hate when I have to leave and drive to work. The machines and weights differ a bit from what I'm used to at the gym, and we don't have enough weight on some of the machines. Either way I made it work and still got a good workout. Good times though today at Superior Athletics.

Learning2Lift
05-03-2010, 04:52 PM
5/3

Parallel Grip Pull-Downs
80 x 15
100 x 15
160 x 15
180 x 12
200 x 10
220 x 10

Wide Grip CSR
2p x 12
2p x 12
3p x 10
3p x 8

DB Shoulder Press
30 x 15
40 x 15
50 x 15
60 x 15

CG Seated Rows
160 x 12
180 x 12
200 x 12
210 x 12

GHR Abs
3 x 12

-Stacked with-

DB Side Bends
50 x 15
50 x 15
50 x 15

Barbell Shrugs
225 x 25
225 x 25
225 x 25

-Stacked with-

H-Rolls
15 x 10
20 x 10
20 x 10

Done. Good session and quick. I was by myself today was done in under a hour. I was dead by the end up it but felt good.

Learning2Lift
05-04-2010, 12:00 PM
5/4
Prehab/Rehab

DB Press
15 x 50
15 x 50
25 x 25

Side Raises
10 x 25
15 x 25
15 x 25

Mini Band Ext.
x 100

Stretching: 5min

Treadmill: 15min 3.5mph 8% grade

Done. Elbow has been feeling better. Still a little numbness from time to time, but still better.

Learning2Lift
05-05-2010, 03:55 PM
5/5

ME Bench
Bar x 15
-Add DBL Monster Mini's-
Bar x 10
95 x 10
135 x 6
185 x 3
-Add 3brd- (pinkies on the ring)
225 x 3
255 x 1
285 x 1
315 x 1
345 x 1

DB Presses
85 x 10
95 x 8
105 x 8
105 x 8

DB Rolls Backs
50 x 12
50 x 12
50 x 12
50 x 12

WG Pull-Downs
170 x 10
180 x 10
190 x 10
200 x 10

Face Pulls
60 x 10
70 x 10
70 x 10
70 x 10

"V" Bar Push-Downs
70 x 10
80 x 10
90 x 10
90 x 10

Done. The 345 was a grinder, but man did it feel good to hit. Nothing else to crazy. Looking forward for tomorrow. Hoping for a decent pull. Riff better hit a 600 and Travis better hit a 650!

Learning2Lift
05-06-2010, 06:07 PM
5/6

Sumo DL
Bar x 10
135 x 6
225 x 3
315 x 1
405 x 1
495 x 1
540 x 1 PR

Conventional DL
405 x 5
455 x 4

Front Squats
135 x 5
185 x 5
185 x 5

Reverse Hypers
70 x 10 x 3

Seated Box Jumps 30"
3 x 5

Done. Pull felt strong, but I think I need to switch back to Conventional for a bit. They felt really good today. Travis and Riff both hit some big pulls. Nothing compared to Eli's PR. He was in jeans, barefoot, and wasn't even planning on lifting today!

Learning2Lift
05-07-2010, 01:15 PM
http://www.youtube.com/watch?v=68G0-XuKe4E

Learning2Lift
05-08-2010, 10:48 AM
5/8

DE Bench
Bar x 15
-Add DBL Monster's-
Bar x 10
95 x 6
135 x 5 (1/2 Thumbs)
185 x 5
185 x 5
185 x 5 (Pinkies on ring)
185 x 5
185 x 5
185 x 5 (Comp Grip)
185 x 5 (Comp Grip)

Over Head Rack Press
Bar x 10
135 x 10
185 x 10
185 x 10

-Drove to work-

DB Press
80 x 20 x 2

DB Rolls
40 x 12 x 4

Face Pulls
50 x 15
60 x 15
70 x 12
80 x 10
60 x 15

Body Weight Rows
BW x 10 x 4

DB Rows
80 x 10 x 4

Done. The weights for the facepulls are different the than the weights at the gym so it took me a set to find a good weight to start with. I am sick of lifting at work because I am always modifying things and missing out on fun things like the Prowler!

Learning2Lift
05-10-2010, 07:45 PM
5/10
Accessory Day

WG Pull-Downs
100 x 15
140 x 15
180 x 15
200 x 12
210 x 10
180 x 15

Barbell Shrugs
225 x 15
275 x 15
315 x 10
315 x 10

Arnold Presses
40 x 15
50 x 15
60 x 12

CG Seated Rows
170 x 12
190 x 12
210 x 12
220 x 12

Face Pulls
60 x 15
70 x 15
80 x 15

GHR Abs
3 x 12

-Stacked with-

Hammer Curls
25 x 12 x 3

DB Ext.
10 x 50

DB Press
25 x 20 x 3

Done. Man was my back tight today. I am still feeling those OHP's from Saturday. Traveling for the next couple days so hopefully I can find a decent gym.

Learning2Lift
05-13-2010, 10:37 AM
5/13
ME Bench

CG w/ Straight weights (1/2 Thumbs from Smooth)
Bar x 15
135 x 10
185 x 6
225 x 6
245 x 6
275 x 3
315 x 3
335 x 1
345 x 1
355 x 1
225 x 15 (Pinkies on ring)
225 x 15

KB Ext.
45lbs x 12 x 4

EZ Bar Rows
180 x 12 x 4

DB Shoulder Presses
50 x 15 x 3

Lateral Raises
30 x 10 x 3

Rope Ext.
70 x 12 x 3

Done. Nothing to crazy. Was hoping for more with the bench, but had no spotter or liftoffs so I shut it down. The 355 went up pretty good though. I added a few more sets than I usually do and man was I pretty dead when I was done.

Learning2Lift
05-14-2010, 08:26 AM
5/14

SSB Box Squats (Didn't feel like adding 20lbs for collars and bar)
Bar x 10
135 x 6
225 x 6
275 x 6
315 x 3
365 x 3
405 x 1
430 x 1 PR
315 x 5

Speed Pulls- Pin1 w/ quaded mini's
135 x 3
225 x 3
225 x 3
225 x 3

Reverse Hypers
90 x 10
90 x 10
110 x 10
110 x 10

Leg Ext.
130 x 15
130 x 20
130 x 20
130 x 12 - drop set every 20lbs-

Sled Pulls
3P x 6 trips down and back

Done. The PR was actually 5lbs above my normal SSB squat w/o a box. My glutes were burning after those sled pulls. Great workout.

Learning2Lift
05-16-2010, 07:28 PM
5/15
DE Bench
Bar x 15
-Add DBL Mini's-
Bar x 10
135 x 3
185 x 3 (1/2 Thumbs from smooth)
185 x 3
185 x 3
185 x 3 (Pinkies on ring)
185 x 3
185 x 3
185 x 3 (Comp Grip)
185 x 3

Overhead Pin Presses
135 x 8
185 x 8
185 x 8
205 x 8

DB Presses
90 x 20
90 x 20

Tate Presses
50 x 15
60 x 15
60 x 15
60 x 15

Face Pulls
50 x 10
70 x 10
80 x 10
90 x 10
Close Grip Pulldowns

160 x 15
180 x 12
200 x 10
200 x 10

Wide Grip Seated Rows

160 x 15 x 4

Prowler
x 3 trips down and back

Done. Felt pretty good except for the fact that every time I sat down my ***** was screaming from sled pulling. Really liking those OH pin presses.

Learning2Lift
05-17-2010, 04:25 PM
5/17

WG Pull-Downs
130 x 15
150 x 15
150 x 15
150 x 15

CSR
90 x 12 WG
115 x 12 WG
115 x 12 CG
115 x 12 CG

H-Rolls
15 x 12
15 x 12
20 x 12
20 x 12

Side Raises
10 x 50
10 x 50

Hammer Curls
40 x 15
40 x 15

DB Shrugs
105 x 25
105 x 25

GHR Abs
BW x 15
BW x 15

Done. Nothing crazy, just getting things moving. Planning on getting in the shirt on Wednesday.

Ruff Riff
05-18-2010, 03:26 PM
Animal!

Learning2Lift
05-18-2010, 03:29 PM
Thanks Riff.

Eli and Myself are getting in the shirts tomorrow around 4:30 if you want to bench with us. Travis said he will probably be there. You know you want to give one of those shirts a try!

Learning2Lift
05-19-2010, 04:41 PM
5/19

ME Bench
Bar x 15 (1/2 Thumbs from Smooth)
Bar x 15 (Comp Grip)
135 x 10
185 x 6
225 x 6
2275 x 3
315 x 1
-Add DBL Rage X-
405 x 1
425 x 1
455 x 1 (20lb PR)

3Brd Press
315 x 6 (1/2 Thumbs from Smooth)
315 x 6
315 x 10 (Comp Grip)

Face Pulls w/ Straight Bar
60 x 12
80 x 12
100 x 12
100 x 12

EZ Bar Seated Bars
160 x 12
180 x 12
190 x 12
200 x 12

Floor DB Rolls
40 x 12
60 x 12
70 x 12

Side Raises
10 x 50

Arnold Presses
10 x 50

Done. 455 flew up off the chest and got away from me, but I was able to grind it out. Travis helped me set the shirt differently and man did it help. Gave me a 20lb PR over my meet and gym lifts. After benching I was feeling pretty beat up. I kept is simple and got the heck out of there.

Learning2Lift
05-20-2010, 10:58 AM
5/20

Box Squats

bar x 10
-Add Average Bands-
135 x 10
225 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2

Pin 3 pulls
-Added quaded monster minis (+250)-
Bar x 3
135 x 2
225 x 2
315 x 2
405 x 0
365 x 1

Reverse Hypers
70 x 12
120 x 12
120 x 12
120 x 12

Pull Throughs w/ DBL Mini's
3 x 15

Prowler Push
4plates x 10 trips

Done. My back is fried. Really felt weak from Pin 3, but now I know where I need work. That 405 was close, but no dice. Got a little to greedy. Now time to mow, eat, and enjoy the day off.

Learning2Lift
05-23-2010, 03:26 PM
5/23

DE Bench
Bar x 15
-Add DBL Mini's-
Bar x 10
-Add Choked Purple's-
Bar x 3
135 x 3
185 x 3 (1/2 Thumbs from Smooth)
185 x 3
185 x 3
185 x 3 (Pinkies on Ring)
185 x 3
185 x 3
185 x 3 (Comp Grip)
185 x 3

DB Press
90 x 20
90 x 20

Single DB Press- OH
50 x 8 x 4

Incline Tate Presses
50 x 12 x 4

Rack Push-ups
BW x 20 x 4

Parallel Grip Pull-Downs
160 x 15
180 x 12
180 x 10
200 x 8
120 x 25

CSR- Wide Grip
115 x 8 x 4
90 x 15

Prowler
x 10 Trips

Done. Just three of us today and I was feeling the faster pace. I forgot how much you feel the choked purples when then kick in.

Ruff Riff
05-24-2010, 07:52 AM
So Travis snuck in the choked purples??? Sounds like I missed a good one, nice work Tyler!!! Yeah that 455 on your ME day looked like a speed bench for the first 8 inches of the lift! LOL you animal!!

Learning2Lift
05-25-2010, 08:18 PM
5/25

Accessory Day

WG Lat Pull-Down
110 x 20
160 x 12
180 x 12
180 x 12
180 x 12

Face Pulls
70 x 12
70 x 12
70 x 12
80 x 12

CG Seated Rows
160 x 12
180 x 12
180 x 12
180 x 12

DB Shrugs
105 x 15 x 3

-Stacked with-

Hammer Curls
25 x 12 x 3

DB Side Raises
15 x 25 x 3

DB Ext.
10 x 50

DB Presses
10 x 50

Arnold Presses
15 x 50

Done. Nice and quick. I had the whole workout done in 45minutes. I have gotten away from the rehab stuff and my elbow started to notice it. Need to keep the high rep stuff in the rotation. My upper back is fried. The gym is getting together for a fun push/pull on Saturday and man am I looking forward to that.

Butcher
05-25-2010, 08:40 PM
Im really looking foward to Saturday too, I should get that 300 bench and deadlift something about 475.

Learning2Lift
05-26-2010, 04:02 PM
Im really looking foward to Saturday too, I should get that 300 bench and deadlift something about 475.

You'll crush it... just take a hand-off this time haha

Learning2Lift
05-26-2010, 04:08 PM
5/26

ME Bench
Bar x 10 x 2
135 x 10
-Add Reverse Average Bands-
135 x 10
225 x 6
315 x 3
365 x 3
405 x 3
455 x 3

JM Presses w/ Cambered Bar
135 x 8
135 x 8
155 x 8
155 x 8

DB Presses (OH)
25 x 30
30 x 30
30 x 30

DB Rows
70 x 12
70 x 12
70 x 12

Rope Ext.
40 x 15
50 x 15
50 x 15

Done. Nothing to crazy since we are doing a fun Push/Pull this weekend. Travis got a sweet Monolift attachment today for his Westside Rack. It is weighted so you don't need a lift off and don't need anyone to work the mechanism to release it. I highly recommend everyone going out and getting one ASAP. I got video so I will try and get that up later.

Ruff Riff
05-27-2010, 08:10 AM
U R Ready!!!!

Gonna be a good Saturday for you brother!!!!

Travis Bell
05-27-2010, 08:29 AM
U R Ready!!!!

Gonna be a good Saturday for you brother!!!!

So you're saying I should run 4 miles today anyways?

Learning2Lift
05-27-2010, 08:32 AM
I'm going to cut weight before I bulk back up on Saturday for the meet.... It really helps my Pause DL haha.

and to Travis... if you're going to run 4miles don't forget to breath so you stay plenty hydrated!

Ruff Riff
05-27-2010, 02:49 PM
If you two are going to keep confusing microhyrolyzed prenothogen rehydration then you should stop posting!!! I mean to truely put yourself into a refluxing - flux capacitorific state is going to take putting your body into a "water is the muscles oxygen" depletion or simple lack there of before last time!

To put it more simply you should really consume two boxes of "Wonka" Rainbow flavored nerds, the "tiny, tangy, crunchy candy", with not protein, then ramp, followed by hydration cycling! PERIOD! and you both know that!!!!

I mean if you deprive your body of something long enough it will simply make what it needs all by itself, that is all I am saying....Gosh you guys!!!

Travis Bell
05-27-2010, 03:00 PM
If you two are going to keep confusing microhyrolyzed prenothogen rehydration then you should stop posting!!! I mean to truely put yourself into a refluxing - flux capacitorific state is going to take putting your body into a "water is the muscles oxygen" depletion or simple lack there of before last time!

To put it more simply you should really consume two boxes of "Wonka" Rainbow flavored nerds, the "tiny, tangy, crunchy candy", with not protein, then ramp, followed by hydration cycling! PERIOD! and you both know that!!!!

I mean if you deprive your body of something long enough it will simply make what it needs all by itself, that is all I am saying....Gosh you guys!!!

I walked 200ft yesterday. So you're saying I should pull Saturday anyways?

Learning2Lift
05-28-2010, 08:01 AM
5/27

Speed Squats
Bar x 10
-Add Box w/ Foam pad-
Bar x 10
135 x 10
225 x 6
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2

45 Degree Back ext.
4 x 15

KB Deadlift
40lb x 15 x 4

Done. Nothing crazy since we are doing a push/pull this weekend. Speed felt good in the squats though. Squatting to foam was different as well.

Ruff Riff
05-28-2010, 08:23 AM
I ate 10 twinkies this morning with my Maximus weight gainer! I am ready for Saturday!

Learning2Lift
05-28-2010, 08:34 AM
haha what was your blood sugar.... I'm not going to lie... that does not sound appealing at all haha

Ruff Riff
05-28-2010, 11:14 AM
It was "acceptable", now on to some chewy spree!!!! Loading up for Saturday, want to get m body in a state of synthesis immediately! gonna try and drink 6 gallons of water per day before the first gallon, then eat some hot dogs as final prep!

Travis Bell
05-28-2010, 11:23 AM
It was "acceptable", now on to some chewy spree!!!! Loading up for Saturday, want to get m body in a state of synthesis immediately! gonna try and drink 6 gallons of water per day before the first gallon, then eat some hot dogs as final prep!

LOL don't go too nuts. You will be so bloated you won't be able to reach the bar!

Learning2Lift
05-29-2010, 05:54 PM
5/29

Memorial Day Push/Pull

Bench
Bar x 10
135 x 6
225 x 3
275 x 3
315 x 1
345 x 1
375 x 1
405 x 0
405 x 1 (20lb PR!)

Deadlift
135 x 3 (Conventional)
225 x 1
315 x 1
360 x 1
405 x 1
495 x 1
495 x 1 (Sumo)
550 x 1 (10lb PR!)

KB Ext.
20kg x 12 x 4

Rack Push-ups
x 30 w/ 12" box
x 30 w/ 18" box
x 30 w/ 24" box
x 30 w/ 24" box

DB Rows
75 x 8
85 x 8
85 x 8
85 x 8

Prowler
10Trips w/ 4 plates

Done. Great day overall. Totaled 955 and hit a huge PR in bench and finally earned my fourth wheel. Hit a 10lb PR in deadlift. Everyone else had a great day as well. Travis his a 515 on bench and pulled 640, Riff hit a huge 455, and Eli hit 275 and pulled a big time PR of 475. Good group today and a great way to start the weekend. Video will follow.

Butcher
05-29-2010, 07:59 PM
Why am I posting my workout in your journal? Oops. Congradulations on the 405 bench, it was impressive the way you came back from the miss to make it.

Learning2Lift
05-29-2010, 08:04 PM
http://www.youtube.com/watch?v=HaKiKjAA0vc

Learning2Lift
05-31-2010, 03:20 PM
5/31
Accessory Day

WG Lat Pull-Downs
100 x 15
140 x 15
160 x 12
160 x 12
160 x 12
180 x 10

Face Pulls
50 x 12
60 x 12
70 x 12
80 x 12

Close-Grip CSR
90 x 12 x 4

Shrugs w/ DBL Purples
135 x 12 x 4

Side Raises
15 x 25 x 3

Hammer Curls
30 x 12 x 3

Done. That's all I had in me today. The gym was crazy hot, and I had already helped someone move this morning. Still a great workout. Really liked the bands on shrugs. It forced me to really squeeze the bar and pull all the way through the shrug.

Learning2Lift
06-02-2010, 05:55 PM
6/2/10
ME Bench

Floor Presses (Pinkies on the ring)
Bar x 15
135 x 12
185 x 6
225 x 6
275 x 3
315 x 1
345 x 1
375 x 1
405 x 1 (5lb PR)

JM Presses w/ Cambered Bar (Thumb from smooth)
135 x 8
185 x 8
185 x 8
185 x 8

OH Pin Presses (Seated)
135 x 10
135 x 10
135 x 10
135 x 10

Face Pulls
60 x 12
80 x 12
80 x 12
80 x 12

MG Seated Rows
180 x 12
190 x 12
200 x 12

DB Presses
50 x 25
70 x 25

Side Raises
12 x 25
12 x 25

Done. Great workout! The 405 went up easy and I really debated going for 410 or 415, but shut it down. I was even happier that I did it with pinkies on the ring. I think hitting 405 on Saturday really got the "monkey" off my back with 405. The JM presses with the cambered bar are going to be used a lot more often. I really helps me work on staying tight. On the over head presses I really focused on pushing my head through and pause every rep at the top.

Learning2Lift
06-03-2010, 11:40 AM
6/3/10
Lower

Box Squats
Bar x 10
-Add Average Bands-
Bar x 10
135 x 6
225 x 6
275 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

Pin Pulls (Pin 2) w/ 150lbs Chains
Bar x 3
225 x 3
315 x 1
405 x 1
425 x 1
445 x 1

GHR
BW x 10 x 4

Reverse Hypers
70 x 10
120 x 10
150 x 10

Prowler
4p x 5 trips down and back

Done. Squats felt really good today. I liked using chains on the pin pulls. You really had to keep form so they didn't start swinging, and they were just heavy all the way through.

Learning2Lift
06-09-2010, 06:15 PM
6/9

10min Warm-up

ME Bench
Bar x 15 (CG)
Bar x 15 (Pinkies on Ring)
-Add DBL Monster Minis-
Bar x 10
135 x 6
225 x 3
255 x 3
285 x 1
-Add 3brd-
315 x 1
330 x 1
345 x 1

OH Pin Presses
135 x 8
185 x 8
185 x 8

JM Presses
135 x 12
185 x 8
135 x 12

PG Seated Rows
180 x 12 x 3

Face Pulls
60 x 12 x 3

Done. 345 matched my previous PR. I am actually pretty happy with this workout considering I went to a pig roast over the weekend and almost all of us ending up getting food poisoning. I have been down for the count since Sunday and ended up being down 12lbs and still don't feel completely re-hydrated. The gym being 80 degrees didn't help either. So enough b*tching. At least I am back in the gym.

Ruff Riff
06-10-2010, 08:30 AM
Good work Tyler! Yeah I think you could bake potatoes in that freekin place!!!

Learning2Lift
06-10-2010, 06:58 PM
6/10
Lower

SSB Box Squats
Bar x 10
-Add Blue Bands-
Bar x 10
135 x 6
225 x 2
275 x 2
275 x 2
315 x 2
315 x 2
315 x 2

Speed Pulls (Standing n 2" Platform against DBL Monster's)
225 x 2
225 x 2
315 x 2
315 x 2
365 x 1

GHR
BW x 10 x 4

Leg Ext.
Drop set from 180 x 10 reps each

Prowler
4p x 10 trips

Done. Squats felt pretty good. Really enjoyed deadlifts from the platform and man did those monster's kick in. My energy was definitely better today than yesterday. Hopefully by the weekend I am close to 100%.

Learning2Lift
06-12-2010, 08:14 AM
6/12

DE Bench
Bar x 25
-Add DBL Monster Mini's-
Bar x 10
95 x 10 (1/2 Thumbs from smooth)
135 x 6
185 x 3
185 x 3
185 x 3
185 x 3 (Pinkies on Ring)
185 x 3
185 x 3
185 x 3 (Comp Grip)
185 x 3

DB Press
85 x 20
95 x 20

Tate Presses
45 x 15
50 x 12
50 x 12
50 x 12

EZ Bar seated Rows
160 x 15
180 x 15
200 x 12
210 x 12

Face Pulls
60 x 12
70 x 12
70 x 12
70 x 12

WG Pull-Downs
160 x 12
170 x 12
180 x 12

EZ Bar Push-Downs
70 x 15
80 x 15
90 x 12

Side Raises
10 x 50

Done. By myself today since I had to be at work early, and man did I feel it. Bench felt pretty good today, speed was on, and the I feel my strength is coming back. Glad to be back to a normal routine and be able to train with the guys this week.

Ruff Riff
06-14-2010, 08:22 AM
Yeah, I can't imagine doing that on my own, I think I have kind of gotten used to the rest with 3 to 5 guys, to go it all alone would be brutal! Awesome work Tyler, 450 here you come!!!

Although I do think that pushing the prowler with less rest seems easier??? It seems like as soon as you catch your breath you gotta go again where as if you have fewer people you just feel like **** the entire time......LOL!

Nice work!!! You youngsters are motivational!!

You gonna enter the Zercher contest?????

Learning2Lift
06-14-2010, 08:55 AM
I want 455, and then 495. Those are the long term goals as of now.

Debating on the zercher's. I'll see what Travis wants to do on Thursday. I assume I will witness a 650 Zercher from the Piston.

Learning2Lift
06-14-2010, 05:43 PM
6/14
Accessory Day

Pull-ups
BW x 8 x 2 (WG)
BW x 8 x 2 (CG)

CSR (Parallel Grip)
45 x 12
90 x 12
115 x 12
115 x 12

Shrugs w/ DBL Purples
135 x 12
185 x 12
225 x 12
225 x 12

Side Raises
15 x 15
25 x 15

-Stacked with-

Front Raises
15 x 15
25 x 15

GHR Abs
BW x 10 x 3

-Stacked with-

DB Rows
85 x 12 x 2
95 x 12

Hammer Curls
30 x 15
35 x 15
40 x 12

-Stacked with-

Hanging Knee Raises
BW x 15 x 3


Treadmill:
10min @ 3.5mph with varied elevation

Done. Good workout. really tried to squeeze everything at the top of movement and keep good form. Was intending on doing the prowler today, but honestly couldn't get myself motivated enough to set it up so treadmill it was. Upper back is feeling good right about now.

Learning2Lift
06-16-2010, 05:10 PM
6/16/10

ME Bench
Bar x 115
135 x 10
185 x 3
225 x 3
275 x 1
315 x 1
-Add Shirt-
415 x 1
460 x 0
460 x 0

Reverse Band Bench (Light Bands)
315 x 3
405 x 3
455 x 1
465 x 0

Tate Presses
50 x 10
50 x 10
60 x 10
60 x 10

CSR (Wide Grip)
90 x 12
115 x 10
115 x 10
135 x 10

Face Pulls
70 x 12
80 x 12
90 x 12
90 x 12

Done. Really pissed about the way things went today. The 460 was so close, but I couldn't lock out my right arm. The second one came out of the groove and went no where. The reverse band went okay. The last one was a grinder and once again my right side gave way.

Learning2Lift
06-18-2010, 08:14 AM
6/17
Lower

Zercher's off Pins
135 x 10
225 x 3
315 x 3
365 x 1
405 x 1
480 x 1

Speed Pulls (pin 1) w/ Quaded mini's
135 x 3
225 x 3
315 x 3
365 x 2

Reverse Hypers
70 x 10
140 x 10
190 x 10
190 x 10

Prowler
4p x 10trip

Done. My lower was fried. Between benching and the zerchers/speed pulls, I am so happy I am off today. The Zercher's were a fun contest and a nice change of pace. Th 480 was 5lb more than lones, and that is the only reason I did it haha. Don't know the guy, just wanted to be him and Travis thought it would be a good idea as well haha.

On a side note, I have a little irony for you. The meth/dope users/dealers that live next to the gym, called the cops on us, because we were disturbing THEM!?!?! Apparently our music was to loud, even though it was 12:30pm and their kids were running around like wild banshees. In reality I bet they were just jealous that we still have all our teeth.

Butcher
06-18-2010, 08:29 AM
On a side note, I have a little irony for you. The meth/dope users/dealers that live next to the gym, called the cops on us, because we were disturbing THEM!?!?! Apparently our music was to loud, even though it was 12:30pm and their kids were running around like wild banshees. In reality I bet they were just jealous that we still have all our teeth.

Haha! Thats awesome!

Learning2Lift
06-20-2010, 08:04 AM
6/20

DE Bench
Bar x 15
-Add DBL Mini's-
Bar x 10
135 x 6 (1/2 thumbs from smooth)
185 x 3
185 x 3
185 x 3
185 x 3 (Pinkies on ring)
185 x 3
185 x 3
185 x 3 (comp grip)
185 x 3

OH Press (single arm)
50 x 10
60 x 10
70 x 10
70 x 10

DB Rolls
50 x 12 x 4

Pushdowns
70 x 15
80 x 12
90 x 10
50 x 35

CSR
90 x 10
115 x 10
135 x 10
135 x 10

Seated EZ Bar Rows
180 x 15
200 x 12
210 x 10
220 x 8

DB Rows
85 x 8
95 x 8
95 x 8
105 x 8

Prowler
6 plates x 3 trips
8 plates x 2 trips

Done. Great workout. Had a bigger group than usual, but still managed to keep a decent pace. The prowler got a little out of hand haha. 8plates was pretty hard to keep up speed, but a good change of pace. Got to give props to a soon to be Freshman that pushed the prowler with us and didn't bitch when he saw us add plate after plate. The dude just kept the weight moving!

Ruff Riff
06-21-2010, 07:48 AM
Next time I will bast some gangster rap, they will probably come out and dance in front of us! Week day 12:30 and none of them have a job???? HMMMMMMM!

As far as the Freshman, he was scared of what I would do to him if he didn't push the prowler LOL, He is a good kid, and thanks for making him feel like he belonged!

I think he likes it! 8 plates was STUPID STUPID STUPID STUPID!!!!!

BUT I LIKED IT!

Learning2Lift
06-21-2010, 08:21 PM
6/21
Accessory Day

PG Pull-Downs
100 x 12
140 x 12
180 x 12
200 x 10
220 x 10

"WG" CSR
45 x 15
90 x 12
115 x 12
125 x 10
140 x 10

Barbell Shrugs w/ DBL Purples
135 x 15
185 x 15
225 x 15
225 x 15
135 x 25

H-Rolls
15 x 15
20 x 15

Side Raises
15 x 25
20 x 25

Seated KB Clean/Press (Every rep)
16kg x 10 x 2

Hammer Curls
30 x 15
35 x 15

GHR Abs
BW x 15
25 x 15 x 3

-Stacked with-

Side Bends
65 x 15 x 3

Prowler
4plates x 5 trips down and back

Done. Feeling good today. This was a faster paced workout, and the prowler was done with one other person without breaks.

Learning2Lift
06-23-2010, 04:29 PM
6/23

ME Bench (all sets done 1/2 thumb from smooth)
Bar x 15
-Add 150lbs of chains-
Bar x 10
135 x 6
185 x 3
225 x 1
245 x 1
265 x 1
275 x 1 PR

Floor Press (Pinkies on ring)
225 x 8
275 x 8
315 x 8

CG Seated Rows
180 x 12
200 x 12
210 x 12

-Stacked with-

Face Pulls w/ EZ Bar
80 x 12 x 3

Tate Presses
50 x 12 x 3

Done. The bench was a 20lb PR and was a decent grinder so I shut it down. Floor Presses did me in, and since I'm still pretty beat up from Monday I took the accessory stuff a little lighter than usual.

Learning2Lift
06-24-2010, 06:21 PM
6/24
Lower

SSB to Box
Bar x 10
-Add Choked Average Bands-
Bar x 10
135 x 6
-Add Choked Light Bands-
135 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2

SSB GM
135 x 5
135 x 5
155 x 5
155 x 5

GHR
BW x 10 x 4

Reverse Hypers
120 x 12 x 4

Prowler
4p x 10 trips

Done. Didn't feel to speedy today, so we kept it lighter than usual. First time doing GM's so I kept it light, but really liked them. Back was dead by the end of this one.

Learning2Lift
06-26-2010, 10:25 AM
6/26

DE Bench w/ Arch Bar
Bar x 10
-Add 150lb chains-
Bar x 10
135 x 5
185 x 5 x 6

OH Pin Presses
135 x 10
185 x 10 x 3

KB Ext.
20kg x 12 x 4

PG Pull-Downs
170 x 15
180 x 12
190 x 10
200 x 10

EZ Seated Rows
160 x 15
170 x 12
180 x 10
190 x 10

DB Rows
95 x 8 x 3
105 x 8

Prowler
4p x 10 Trips

Done. First time using the arch bar and loved it. Really allowed me to stretch the pecs which is what I needed. Fast pace today as well.

Learning2Lift
06-29-2010, 08:13 AM
6/29
Accessory Day

CSR (Wide Grip)
45 x 15
90 x 12
115 x 12
125 x 12
135 x 10
135 x 10

CG Pull-Downs
130 x 15
160 x 12
190 x 10
190 x 10

Face Pulls
70 x 12
80 x 12
90 x 12
90 x 12

H-Rolls
20 x 12
25 x 12
25 x 12

Hammer Curls
30 x 15
35 x 12
40 x 10

Side Raises
10 x 50

DB Ext.
10 x 50

DB Presses
25 x 50

Done. Wanted to get something in, but was still a little tight from Saturday so I kept it short. Feeling good today though after the rehab stuff.

ThomasG
06-29-2010, 08:53 AM
How long have you been doing h-rolls? Noticeable difference in shoulders from doing them?

Learning2Lift
06-29-2010, 09:02 AM
I do them every once in awhile. Travis Bell showed them to me. They seem to have been helping especially with the my rotators.

Learning2Lift
06-30-2010, 06:00 PM
6/30

ME Bench (All sets Pinkies on ring)
Bar x 15
-Add DBL Monster Mini's-
Bar x 10
135 x 6
225 x 1
255 x 1
285 x 1
315 x 1

Floor Presses (1/2 Thumb from Smooth)
225 x 8
275 x 8
315 x 6

DB Rolls
50 x 12 x 3

WG Seated Rows
150 x 15
180 x 12
210 x 10

Face Pulls w/ EZ Bar
70 x 15
80 x 15
90 x 15

DB Press
55 x 25
65 x 25

Side Raises
15 x 25
20 x 25

Done. Good workout. The 315 was my goal coming into today so I shut it down after that. Feeling good lately, which maybe has something to do with me starting "Results" two weeks ago. Gains have been consistent and my endurance has been improving. Pumped about pulling tomorrow.

Learning2Lift
07-01-2010, 06:46 PM
7/1
Lower

Deadlift
135 x 6
225 x 3
315 x 2
365 x 2
405 x 1
455 x 1
505 x 1
555 x 0
555 x 0
405 x 5
405 x 5

GHR
BW x 10
Mini's x 10 x 2

Reverse Hyper
90 x 10
160 x 10 x 2

Prowler
4p x 10 Trips

Done. Figures after I post I'm feeling good I have a terrible pull. Both misses were close. My pecs were pretty tight today, and really bothering me. Travis showed me some things I'm going to try. There is always another day.

Learning2Lift
07-06-2010, 08:16 AM
7/3

DE Bench
Bar x 15
-Add DBL Monster's-
Bar x 10
135 x 5 (Pinkies on ring)
155 x 5
155 x 5
185 x 5
185 x 5 (Comp Grip)
185 x 5
185 x 5
185 x 5
135 x 10 (1/2 Thumb from smooth)
135 x 10
*All Sets done with a 3sec pause

DB Rolls
50 x 12 x 4

Pull-ups
BW x 8 x 4

Done. Something came up and I had to get out of there. Good workout for what I did and the pec felt good and loose when I was done.

Learning2Lift
07-06-2010, 08:20 AM
6/5
Accessory Day

Lat Pull-Downs
100 x 15
130 x 15
160 x 12 x 4

Seated Rows w/ EZ Bar
160 x 12 x 4

Shrug Machine
180 x 15 (Seated)
270 x 15
270 x 15 (Standing)
270 x 15

Hammer Curls
30 x 12 x 4

Side Raises
10 x 30 x 2

Indian Clubs
3min total forward/backward

Done. The Indian Clubs are my new best friend. Really loosened everything up and I woke up this morning and it was like I didn't do anything yesterday. A new staple in the routine.

Learning2Lift
07-07-2010, 06:41 PM
7/7
ME Bench

Indian Clubs
3min

Floor Presses (Comp Grip)
Bar x 15
135 x 10
225 x 3
285 x 1
315 x 1
345 x 1
375 x 1
410 x 1

Rack Push-ups
3 x 25

KB Ext.
20kg x 8 x 2
24kg x 8 x 2

DB Rows
95 x 8 x 2
105 x 8 x 2

WG Pull-Downs
170 x 10
200 x 10
210 x 10 x 2

Push-downs w/ EZ Bar
80 x 10 x 2
90 x 10 x 2

Indian Clubs
3min

Done. Went in to hit 410, and it wasn't pretty, but I'll take it. Now home to relax and get ready for a good DL session tomorrow.

Learning2Lift
07-08-2010, 04:29 PM
6/8
Lower

Sumo Rack Pulls @ Pin 2
Bar x 10
-Add Quaded Monster Mini's-
Bar x 6
135 x 3
225 x 1
315 x 1
370 x 1
225 x 3
275 x 3
315 x 3

Pull Through w/ DBL Purples
4 x 10

Reverse Hypers
120 x 12
170 x 12 x 3

Done. Honestly had nothing left. My back was fried. Those bands add crazy tension. The 370 was a 5lb PR. I should have went for more, but shut it down and focused on my form with the reps.

Learning2Lift
07-10-2010, 12:32 PM
7/10
DE Bench

Indian Clubs
3min

Bench
Bar x 10
-Add DBL Mini's-
Bar x 10
135 x 3 (Pinkies on ring)
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3 (Comp Grip)
185 x 3
185 x 3
-Take off Bands-
225 x 20
245 x 20

DB Rolls
50 x 12 x 4

Rope Ext.
70 x 15
80 x 12
90 x 10
100 x 8
50 x 30

WG Pull-Downs
160 x 12 x 4

EZ Bar Seated Rows
160 x 12 x 4

Indian Clubs
3min

Done. Had to finish up at work and that is never fun. Good day on bench everyone seemed to be pushing pretty hard today which always makes if fun. Travis hit 315 for 20 which is always fun to watch. Thanks again to all the guys coming in earlier than usual to bench.

On a side not, signed up for the APA Meet in Michigan on July 31st. I'll be doing my first push/pull, and I'll be doing it RAW. Well I mean kinda Raw, chalk, belt and wraps and a singlet haha.

Learning2Lift
07-11-2010, 01:08 PM
6/11
Prehab/Rehab

Indian Clubs
3min

DB Press
40 x 20 x 3

Side Raises
10 x 25 x 2

Push-Downs
30 x 25 x 2

Indian Clubs
3min

Haven't been posting my rehab lately, but I've been doing it about 2 days a week to a similar template as above. If anyone hasn't tried the Indian clubs or a variation of them I highly recommend trying it. My shoulders and pecs have not felt this good in a long time. Best $30 I spent.

Learning2Lift
07-13-2010, 12:51 PM
6/13
Accessory Day

PG Pull-Downs
100 x 12
140 x 12
180 x 12 x 3

CSR Wide-Grip
70 x 12
95 x 12
120 x 12
145 x 12

Machine Shrugs
180 x 15
270 x 15 x 3

Face Pulls
80 x 12 1 4

Hammer Curls
35 x 12 x 3

Done. Just getting some work in. Everything is feeling good.

Learning2Lift
07-14-2010, 09:13 PM
7/14

ME Bench (Paused all reps)
Bar x 10
-Add Reverse Light Bands-
185 x 10
225 x 6
315 x 3
365 x 3
405 x 3
425 x 3
315 x 16

Single Arm DB Press
70 x 12
80 x 12
80 x 12

CG Extensions
60 x 15
80 x 12
80 x 12

CG Pull-ups
16kg Kettlebell x 8 x 3

WG Seated Rows
160 x 8
180 x 8
200 x 8
220 x 8

Kettlebell OH Presses
16kg x 30 x 3

Done. The reps felt good today. Really focused on holding the pause and keeping good form. Travis and Riff noticed what was causing my left shoulder to always lag behind. When it would slow down I would lift my heal up and lose leg drive. As soon as I drive my heal back down my arm goes right up. Glad to figure this out now instead of at the meet!

Learning2Lift
07-15-2010, 07:03 PM
7/15
ME Lower

Pin 1 Pulls (Sumo)
Bar x 10
-Add Quaded Mini's-
Bar x 6
135 x 3
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
435 x 1
365 x 2
315 x 3

GHR w/ Mini Band
4 x 12

Reverse Hyper
140 x 10 x 4

Seated Single Leg Curls w/ Average Band
3 x 12

Done. Good session. Pulls felt good and strong. Next week I'll work up to an opener and that is that until the meet.

Learning2Lift
07-17-2010, 10:36 AM
7/17

Warm-up
Indian Clubs 2min

DE Bench
Bar x warm-up
-Add DBL Monster's and Choked Purples-
Bar x 10
135 x 3 (Pinkies inside ring)
185 x 3
185 x 3
185 x 3
185 x 3 (Comp Grip)
185 x 3
195 x 3
195 x 3

Reps
245 x 20
255 x 19

Push-Downs
70 x 15
85 x 12
100 x 10
70 x 30

WG Pull-Downs
175 x 15
190 x 12
205 x 12
220 x 10

DB Rows
90 x 10 x 3
100 x 10

CSR (parallel grip)
115 x 8
135 x 8 x 2
140 x 8

Done. Wow are my tri's shot. Everyone upped their weight on the reps which makes it a good time. 2wks out from the meet and feeling good.

Learning2Lift
07-19-2010, 03:05 PM
7/19
Accessory Day

Indian Clubs
3min

WG Pull-downs
100 x 15
140 x 12
160 x 12 x 3

Face-pulls
70 x 15
80 x 15
90 x 15
100 x 15

Hammer Curls
35 x 12 x 4

Arnold presses
15 x 25
20 x 25

KB Sumo DL's
65lb x 15 x 2

GHR Abs
2 x 10

Indian clubs
3min

Done. Nothing crazy, was feeling pretty crappy and just wanted to loosen up. I also got stuck lifting at work which is never fun. I'm hitting my opener on bench opener on Wednesday, then my opener for the DL on Thursday, then its a deload till the meet.

Learning2Lift
07-21-2010, 05:36 PM
7/21

Indian Clubs
3min

ME Bench (Pause every rep and start/rack command)
Bar x 10 x 2
135 x 6
185 x 6
225 x 6
275 x 1
315 x 1
345 x 1
365 x 1
365 x 1
275 x 3 (3sec pause between reps)

JM Presses
185 x 8 x 4

OH Dumbbell Press (single arm)
60 x 10
70 x 10

Face Pulls
80 x 12
90 x 12
100 x 12

Seated Rows (PG)
180 x 12
190 x 12
200 x 12

Done. Held all the reps on bench for a long pause to get ready for the meet next week. 365 was fairly easy and steady both reps. Considering I was on a crappy bench and couldn't get much leg drive, I am happy with this as an opener. Tomorrow is I'll be working up to my DL opener.

Learning2Lift
07-22-2010, 12:37 PM
7/22
Lower

Sumo DL's
135 x 6
225 x 6
315 x 3
405 x 3
495 x 3

SSB Squats to 13" box
Bar x 6
-Add Average Bands-
Bar x 6
135 x 3
185 x 3
225 x 3
275 x 3

Reverse Hyper
140 x 10 x 4

-Stacked with-

SSB Good Morning's
135 x 8 x 4

Done. Pulls were done with a reset before each rep. Felt really good and with that said going to open with 500 and then hopefully jump to 525, then a 555. Feeling good!

Learning2Lift
07-24-2010, 07:09 PM
7/24

DE Bench
Bar x ?
-Add 150lb chains-
Bar x 10
135 x 3 (1/2 Thumbs from smooth)
135 x 3
135 x 3 (Pinkies on ring)
135 x 3
135 x 3 (Comp Grip)
135 x 3
135 x 3
135 x 3

DB Bench
85 x 15
105 x 15

DB Rolls
50 x 12 x 4

CSR (Wide Grip)
90 x 12
135 x 8 x 2

WG Pull-Downs
180 x 12
200 x 10 x 2

DB Shoulder Press
30 x 15 x 2

-Stacked with-

Hammer Curls
30 x 12 x 2

Done. Nothing crazy with the meet this coming Saturday. This week will be a lot of rehab and just some stuff to keep loose.

Learning2Lift
07-26-2010, 05:20 PM
7/26
Accessory Day

WG Lat-pulldowns
160x12x4

Reverse Hyper Rows
160?x12x4

CSR
90x12x2
115x8x2

OH DB Press
30x30x2

Hammer Curls
25x15
35x15

Done. Nice to get things moving. Feeling good for the meet.

Learning2Lift
07-28-2010, 06:09 PM
7/28
Prehab/Rehab

DB Bench
25x25
50x15x3

DB Ext.
10x50x2

Side Raises
10x25x2

Reverse Hyper
50x10x3

KB DL
32kg x 15x3

Dimmel DL
135x10x3

EZ Bar Ext.
40x15x3

Face Pulls
40x15x3

Done. Last workout before the meet. Just getting the blood moving and feeling good! Planning on opening up with 365 on bench and 500 for the DL.

Butcher
07-29-2010, 07:40 PM
Good luck on the meet this weekend!

Travis Bell
07-29-2010, 08:30 PM
Quote from tyler today "I hope you get lost and your tires blow up"

Learning2Lift
07-29-2010, 08:35 PM
Thanks ely!

And Travis... You had it coming!

Ruff Riff
07-30-2010, 07:26 AM
Make it a great meet and I really hope you do well man! You have worked hard and I am sure you will do awesome!

Just don't worry about the weight your lifting...........................just worry about the next one.....................AND NEVER........................EVER..............................EVER......................stop pulling! LOL, go get em man!

Learning2Lift
07-31-2010, 04:20 PM
7/31
m
APA Push/Pull

Bench
Bar x 10
135 x 10
225 x 6
275 x 3
315 x 1
335 x 1

365 Good lift 3 whites
400 No lift. Foot slipped and lost it about 2 to 3 inches from lockout.
Passed on third.

Deadlift
135 x 6
225 x 3
315 x 3
365 x 2
405 x 1
455 x 1

500 Good lift. 3 whites.
525 Good lift. 3 whites.
550 Good lift. 3 whites.

Took 2nd in the 242 Raw. Overall Im a little disappointed. Bench was just sitting on rubber and it was really hard to stay tight and get leg drive. The reason passed on the third was I kept with my second attempt to long and just wore myself out. The gym was 85 and I was just dead. I was really happy with the 550 on the dead lift. I blew it up and feel like I could've had another 20 lbs and made it. The only real positive is that I left a lot on the platform and the next meet will be a huge PR. Thanks to Travis and all the guys at Superior Athletics for all the help and support. Really enjoyed raw hoping to do a meet around March. I know what I need to work on and will get after it on Monday!

Butcher
07-31-2010, 05:58 PM
Congradulations! You'll kill those lifts at your next meet.

Ruff Riff
08-02-2010, 09:45 AM
Double T,,,, Great job man! sounds like the bench platform sucked! Facilities can be a problem sometimes man.

Way to go,,,,,, I was Texting Travis to see if he had any word on how it was going, we were all pulling for ya man!

Congrats, you'll bench more and pull more this is just one step my friend!

One pound at a time!!!! Unless your Travis Bell and have 100lb PR's LOL, great job Tyler!

Learning2Lift
08-02-2010, 10:15 AM
Double T,,,, Great job man! sounds like the bench platform sucked! Facilities can be a problem sometimes man.

Way to go,,,,,, I was Texting Travis to see if he had any word on how it was going, we were all pulling for ya man!

Congrats, you'll bench more and pull more this is just one step my friend!

One pound at a time!!!! Unless your Travis Bell and have 100lb PR's LOL, great job Tyler!

We had this conversation already.... Travis is not human...

Learning2Lift
08-02-2010, 10:29 AM
8/2
Accessory Day

CG Pull Downs
100 x 12
140 x 12
160 x 12
180 x 12 x 2

CSR
90 x 12 (cg)
115 x 12 x 2
115 x 12 x 2 (wg)

Shrugs w/ green bands
135 x 12 x 4

Face- Pulls
80 x 12 x 4

Hammer Curls
30 x 15
35 x 15
40 x 15

Side Raises
10 x 50

Rope Ext.
40 x 50

Dbl Press
50 x 25

Core Stuff

Done. Still a little sore from Saturday, but felt good getting some blood flowing. I am going to start doing more core stuff. I feel this is the one thing I have been neglecting, and I felt it trying to stay tight and hold form.

Learning2Lift
08-04-2010, 04:43 PM
8/4
ME Bench

Bar x 10 (comp)
-add 150lbs chains-
Bar x 10
135 x 6
185 x 3
225 x 1
255 x 1
285 x 1 (10lb pr)

DB Bench
135 x 5
140 x 5 x 2

WG Pull Downs
190 x 8
210 x 8
220 x 8

EZ Bar Rows
180 x 8
200 x 8
220 x 8

Incline JM Press
80 x 15 x 3

OH DB Press
50 x 15
60 x 15

Done. Happy with a pr especially with the fact I just had a meet on saturday. Elbows were a little sore today, but I'll rehab them tomorrow and a little ice and heat tonight.

Learning2Lift
08-05-2010, 04:37 PM
8/5
Lower

SSB Squats to Box
Bar x 10
- add average bands -
Bar x 10
135 x 6
225 x 3
315 x 3
365 x 1
405 x 1
315 x 5

Pin 3 Pulls
135 x 6 conv
225 x 6
315 x 6
405 x 10

GHR w/ mini band
5 x 8


Purple Band Abductors
3 x 10

Reverse Hyper
140 x 8 x 3

Prowler
4p x 5 trips

Done. Really happy with today. Going to be switching some stuff up after this week. More details later.

Learning2Lift
08-07-2010, 10:52 AM
8/7

Indian Club
2min

DE Bench
Bar x 10
-Add DBL Mini's-
Bar x 10
-Add Choked Purples-
Bar x 10
135 x 3 (1/2 thumbs)
185 x 3
185 x 3
185 x 3
185 x 3 (Pinkies on ring)
185 x 3
185 x 3
205 x 3 (Comp Grip)
205 x 3

Floor Presses
225 x 12 (1/2 thumbs)
275 x 12
285 x 12 (Pinkies on rings)
285 x 12

DB Rolls
50 x 15 x 2

Tate Presses
40 x 15
50 x 15

Push-Downs
70 x 15
85 x 12
100 x 10
100 x 10
55 x 30

WG Pull-Downs
175 x 12
190 x 12
205 x 12
220 x 12 x 2

Seated EZ Bar Rows
180 x 15
200 x 12
220 x 10
150 x 30

Prowler
4plates x 5 trips

Done. Felt good until the DB Rolls and tweaked my elbow a bit. Switched to Tate Presses and felt better. I skipped most of my rehab this weekend and paid for it today. Floor Pressing felt solid as well as my speed today on bench.

Learning2Lift
08-09-2010, 07:28 PM
8/9
Accessory

Pull-Ups
BW x 8 x 3 WG
BW x 8 x 3 CG

Shrugs
135 x 15
225 x 15
315 x 12 x 2
225 x 15
135 x 15

Face-Pulls
80 x 12
90 x 12 x 3

DB Rows
105 x 10 x 3

Hammer Curls
40 x 12 x 2

Decline Crunches
2 x 15

-stacked with-

Side Bends
60 x 15 x 2

Done. Things felt good tonight. I've been waiting 10wks for my gym equipment gets here and this Friday it all gets delivered!

Travis Bell
08-09-2010, 08:41 PM
The real question is, did you cut your rest periods short enough so that your muscles grew?

Learning2Lift
08-09-2010, 09:41 PM
Well I did pause but not to grow muscle. I did it to create new muscle....

Learning2Lift
08-11-2010, 09:22 PM
8/11
ME Bench

Bar x 10
-Add DBL Monsters-
Bar x 10
135 x 6
185 x 3
-Add 3brd-
225 x 3
275 x 1
315 x 1
355 x 1
365 x 1

JM Presses w/ DBL Monsters
Bar x 10
95 x 10 x 3

OH DB Press
60 x 10
70 x 10 x 2

PG Seated Rows
200 x 10
220 x 10
240 x 10

Done. Had to cut it short, but not a bad thing because I was shot. JM presses against the monsters really hammered the tris. Nice change of pace. The 365 was a 15 or 20 lb PR and It went up pretty easy. Shut it down and will hit more next time.

Learning2Lift
08-15-2010, 07:13 PM
8/13

Was supposed to be a lower day, but after moving and setting up my gym all day I was completely dead. Gum is looking good. Pics will be up later.

8/14
DE Bench (am)
Bar x 10
-add monster minis-
Bar x 10
135 x 3
185 x 3 x 3 (1/2 thumbs)
185 x 3 x 3 (pinkies on ring)
205 x 3 x 3 (comp grip)

DB Bench
110 x 15 x 2
115 x 12

Accessory (pm)
DB Rows
85 x 8 x 4

Pull-ups (mg)
Bw x 8 x 4

Rope ext.
80 x 15 x 3

Done. Long day of work. I hate when i have to break up training, but you do what you got to do. Monday will be my first true workout in my garage gym. Did anyone else hear that Travis Bell is benching 800 this weekend? Best of luck to hm!

Ruff Riff
08-16-2010, 08:07 AM
How is your "GUM" looking,

Good luck to "HM"?

And you think I can't spell OMISH!! LOL ;)

Learning2Lift
08-16-2010, 08:10 AM
touche...

Ruff Riff
08-16-2010, 12:02 PM
I just like to let you know I was here checking out the log!

Honestly great work Tyler,

You animals motivate the heck out of me!

Learning2Lift
08-16-2010, 12:08 PM
we still good for driving down on friday? just let me know where and when to meet.

Learning2Lift
08-16-2010, 06:09 PM
8/16
Accessory

Pull-ups
5 x 8 w/ varied grips

Ez Bar Seated Rows
160 x 12
190 x 12
210 x 12 x 2

Shrugs
225 x 12 x 2
315 x 12 x 2

Hammer Curls
35 x 15
40 x 15

Rope Ext.
50 x 25 x 2

Side Raises
10 x 25 x 2

GHR Abs
3 x 12

Side Bends
65 x 15 x 2

Done. First day in the garage gym. Just hit the usual stuff.

Learning2Lift
08-18-2010, 04:25 PM
8/18
ME Bench (1/2 thumbs from smooth)
135 x 10
135 x 10
225 x 6
275 x 3
315 x 1
335 x 1
360 x 1
375 x 1
385 x 1
-Add 3brd-
275 x 20 (pinkies on ring)
275 x 15

DB Rolls
40 x 15 x 4

WG Seated Rows
150 x 12
170 x 12
190 x 12
210 x 12
120 x 25

OH DB Press (single arm)
55 x 10 x 4

Face-Pulls
70 x 15
90 x 15 x 2

Hanging Knee Raises
3 x 20

Done. The 385 was a 30lb PR. The last time I did this was in April with no hand outs and spotters. Good day at the gym. Riff hit 445 for 2 off a 3brd. Eli hit 315 of a 2brd.

Learning2Lift
08-19-2010, 08:30 AM
8/19
Lower

Squats
Bar x 10
Bar x 10
135 x 10
225 x 6
315 x 3
365 x 3
405 x 1

Dimmel Deads
135 x 12
185 x 12 x 2

Step-Ups
55's x 8 x 3 (per leg)

GHR
BW x 12 x 3

Done. Was planning in working up to a max today to see where I was at, but my knee decided not to let me. Felt a pain with 365 and really felt it on 405. I think a combination of not warming up enough, and my stance being slightly off had something to do with it. Going to rehab it an ice it for a week and reevaluate my approach for the Dec. 4th meet.

Butcher
08-19-2010, 09:10 AM
8/5
Done. Really happy with today. Going to be switching some stuff up after this week. More details later.

What were you thinking of switching up.

Ruff Riff
08-19-2010, 12:59 PM
Originally Posted by Learning2Lift
8/5
Done. Really happy with today. Going to be switching some stuff up after this week. More details later.What were you thinking of switching up.

He is sharing suppliments with Rich, out of the same shaker bottle and everything!

Learning2Lift
08-21-2010, 03:39 PM
8/21
DE Bench

Indian Clubs
3min

Bench
Bar x 20
-Add DBL Monster Mini's-
Bar x 10
135 x 5 x 3 (1/2 Thumbs)
185 x 5 x 2 (Pinkies on ring)
185 x 5 x 2 (Comp Grip)

DB Bench
105 x 15 x 3

JM Presses
135 x 12
185 x 12 x 3

Pull-Ups
BW x 10 x 3 (WG)
VW x 10 x 2 (MG)

CG Seated Rows
160 x 15
170 x 12
180 x 12
190 x 12
200 x 12

Rope Ext.
80 x 15
90 x 15
100 x 10

Leg Ext.
30 x 50

Squats
BW x 25 x 2

Done. Tri's were fried today. Been awhile since I have done sets of 5 for DE day. My rack has a ton of different hand positions for the pull-ups so I am able to hit it more ways than I have in the past and man do I feel it when I'm done.

On a side note, tired as hell! Drove to Cinnci to watch the Pro-Am yesterday. Travis took 805 for two really close attempts. Finally met Lones and watched him bitch slap a 725 squat. Fun trip overall.

Lones Green
08-21-2010, 03:46 PM
Zerchers

Learning2Lift
08-22-2010, 04:31 PM
Zerchers

Haha I hope you know I was kidding man! Nice to finally meet you. Maybe we will see you at the Luke Edwards meet. Congrats again on the meet!

Learning2Lift
08-23-2010, 08:44 AM
8/23

Accessory/Rehab

Indian Clubs
2min

CG Pull-Downs
120 x 15
140 x 12
160 x 12
170 x 12
180 x 12
190 x 12

Shrugs w/ DBL monster mini's
135 x 15
225 x 12 x 3
135 x 12 (Paused every rep)

*Stacked the rest of these due to time

DB Rows
85 x 12 x 3

GHR Abs
BW x 15 x 3

Hammer Curls
35 x 15 x 3

Side Bends
65 x 15 x 3

Done.

Rehab Stuff at work:

Leg Ext.
30 x 25 x 2

Squats
BW x 25 x 2

Side Raises
10 x 25 x 2

Rope Ext.
50 x 15 x 2

Done. Feeling good. Knee is feeling better. Still feel it little for certain things, but getting there. Will just pull this week and leave squats for next week.

Learning2Lift
08-26-2010, 08:26 AM
8/25
ME Bench

Indian Clubs
2min

Floor Presses (Pinkies on rings)
Bar x 20
135 x 10
185 x 5
225 x 5
275 x 5
295 x 5
315 x 5
335 x 5
275 x 15

Single Arm OH DB Press
60 x 8 x 3
70 x 8

Push-Downs
85 x 15
100 x 12
100 x 10
115 x 8
70 x 30

PG Seated Rows
160 x 12
180 x 12
190 x 12
200 x 12
210 x 12

CG Pull-Downs
160 x 15
180 x 12
200 x 10
220 x 8

Done. Good Session. My Tri's were fried after those reps.

Ruff Riff
08-26-2010, 11:43 AM
Great session Tyler,

My Tris are a little on the "tender" side today! LOL!

Lones Green
08-26-2010, 01:13 PM
Awesome work on the floor pressing dude! Wish I had that kind of bench strength!

Learning2Lift
08-28-2010, 10:06 AM
8/28

Indian Clubs
3min

DE Bench
Bar x 10
-Add 100lbs Chains-
Bar x 10
-Add DBL Mini's-
Bar x 10
135 x 3
185 x 3 (1/2 Thumbs from smooth)
185 x 3
185 x 3
185 x 3 (Pinkies on ring)
185 x 3
185 x 3
185 x 3 (Comp Grip)
185 x 3

OH Rack Presses (Pin 5)
135 x 15
185 x 15
195 x 15
225 x 17 (Travis got in my head)

DB Press
100 x 20
100 x 23 (And again)

KB Ext.
16kg x 12 x 2
20kg x 12 x 2

EZ Bar Push-Downs
70 x 15
85 x 12
100 x 10
100 x 10
70 x 30

EZ Bar Seated Rows
180 x 12
190 x 12
200 x 10
210 x 10
220 x 8

WG Pull-Downs
160 x 15
175 x 12
190 x 12
205 x 10
130 x 30

Done. WOW... enough said about that one.

Learning2Lift
08-30-2010, 03:32 PM
8/30
Accessory/Rehab

Indian Clubs
3min

Pull-ups
2 x 8 WG
2 x 8 MG

DB Rows
105 x 8 x 4

Seated Face Pulls
60 x 10
70 x 10
80 x 10
90 x 10

Hammer Curls
35 x 10 x 3

Side Raises
15 x 25 x 3

Straight Bar Ext.
40 x 25 x 3

GHR Abs (against Mini band)
3 x 15

Seated Leg Curls (against Monster Mini)
2 x 50

Done. Went in feeling pretty tight from Saturday so kept things a little light, but left feeling great. Knee is feeling pretty good today. Planning on testing it on Thursday with some light squats and maybe some rack pulls.

Learning2Lift
09-01-2010, 07:50 PM
9/1
ME Bench

Indian Clubs
3 min

Reverse Band
Bar x 15 x 3
135 x 10
225 x 6
275 x 6
-Add Reverse Average Bands-
315 x 6
365 x 3
405 x 3
455 x 1
475 x 1
485 x 1

Rack Presses (3brd)
245 x 15
275 x 15

DB Rolls
55 x 12 x 4

WG Pull-Downs
160 x 15
180 x 10
200 x 10
210 x 10

Ez Bar Rows
160 x 10
180 x 10 x 3

Done. Everything felt heavy tonight. Probably because it was 8:30 when I was getting started. Happy with the 485. The plan is to squat and pull tomorrow as long as the knee is feeling good.

Learning2Lift
09-03-2010, 11:56 AM
9/3
Lower

Box squats
Bar x 10
Bar x 10
135 x 6
135 x 6
225 x 6
225 x 6
275 x 3
315 x 3 x 3

Rack Pulls (3" below knee)
135 x 6
225 x 6
315 x 3
405 x 3
495 x 3

Reverse Hyper
80 x 12 x 2
100 x 12 x 2

Done. Knee felt good today. Kept things light and wrapped it for the first time. The extra stability was exactly what I needed. Pulls felt strong considering I haven't really pulled since my meet. Going to get some accessory and rehab stuff in tonight.

Learning2Lift
09-04-2010, 09:18 AM
9/4
DE Upper

Indian Clubs
2 min

Bar x 10
-Add DBL Monsters-
Bar x 10
135 x 3
185 x 3 (1/2 thumbs)
185 x 3
185 x 3
185 x 3 (Pinkies on ring)
185 x 3
185 x 3
185 x 3 (Comp grip)
185 x 3
-Take off bands-
245 x 15
255 x 15
275 x 15
225 x 15

Pushdowns
85 x 12 x 2
100 x 10 x 2
115 x 8

DB Rows
130 x 8 x 4

CG Seated Rows
170 x 12
190 x 12
200 x 10
220 x 10

PG Pulldowns
175 x 12
190 x 12
205 x 10
220 x 10

Done. My arms were dead after the reps. Great workout again this week. For anyone out there wondering how to get stronger the first thing is to surround yourself with a good group that will push you. Thanks to the guys at s.a.