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Stronghold
02-22-2010, 11:52 AM
I've been keeping a log on another site but apparently no one worth listening to posts or reads there anymore, so I decided to take a former training partner's advice and start posting my training here.

I'm 22, 5'7"ish and 205 lbs-not that it really matters. For the time being I am training raw, which is probably good for me as I'm not very strong anyways.

Last week's training:

2-15-2010
Press- worked up to 135x15, 95x10 x3
DB Row- worked up to 145x10
Tricep Bar Curl- 70x12 x3

2-17-2010
Sumo Pull- worked up to 385x5
Good morning, Wide Stance- 135x10 x3 *beltless
Leg Raise- 10 x3

2-19-2010
Bench- worked up to 260x10
DB Floor Press- worked up to 95'sx12
Pronated Chin- 6 x4
Seated DB Clean- 25x15 x2

2-21-2010
Box Squat- worked up to 225+100 in chain for 8 doubles
Glute/Ham Raise- 10 x3
Pulldown Abs- 60x12 x3
Rickshaw- suck x 10 50 yd trips

First 4 work sets were slow as hell, corrected something, last 4 were rockets. I don't know how I did it, but I've managed to get into the habit of dropping my head when I squat and that needs to stop. I've been training alone for the past 8 months or so since I graduated and moved away from my old gym and training group. I drive a little over an hour to SC Barbell on Sundays to box squat but usually have to commandeer one of the bodybuilders training there in the afternoon to flip for me so no one yells at me for stupid stuff like looking down.

StLRPh
02-22-2010, 12:17 PM
Welcome and good luck

Stronghold
02-22-2010, 01:12 PM
Welcome and good luck

Thanks.

Cmanuel
02-22-2010, 01:23 PM
Good to see you in here. Lot of great people to motivate you for sure around this forum, better than t-bag nation for sure.

stitch
02-22-2010, 02:05 PM
Oh hai guys. :hello: Whats goin' on in this thread?

Stronghold
02-22-2010, 03:14 PM
Good to see you in here. Lot of great people to motivate you for sure around this forum, better than t-bag nation for sure.

I ain't no bicycle punk.


Oh hai guys. :hello: Whats goin' on in this thread?

Zero weight lifting.

Stronghold
02-22-2010, 08:44 PM
Press- worked up to 155x10, 95x10 x3
DB Row- worked up to 150x10
Tricep Bar Curl- 70x12 x3

My upper back and forearms are wrecked from the rickshaw.

Cmanuel
02-22-2010, 08:58 PM
Simple and effective, this is how I like my training

Stronghold
02-22-2010, 09:22 PM
Simple and effective, this is how I like my training

It's more because I'm lazy.

Stronghold
02-24-2010, 08:22 PM
Squat- worked up to 375x3
Jump Shrug- 185x5 x3
Leg Raise- 10x3

10 minutes intervals on the stepper

Cmanuel
02-24-2010, 11:55 PM
Squat- worked up to 375x3
Jump Shrug- 185x5 x3
Leg Raise- 10x3

10 minutes intervals on the stepper

Strong squats. Is this prescribed reps for the particular week you are on for 531? Or are you even using 531 for lower movements?

MotherPuncher
02-25-2010, 08:36 AM
Let the e-jerk BEGIN

Stronghold
02-25-2010, 01:25 PM
Strong squats. Is this prescribed reps for the particular week you are on for 531? Or are you even using 531 for lower movements?

I've got a different plan I'm running for squat and deadlift, similar to 5/3/1 though.


Let the e-jerk BEGIN

http://www.youtube.com/watch?v=SjvRwVGQwLE

MotherPuncher
02-27-2010, 06:47 PM
I have eaten my weight in pizza, pie, and wings this weekend. What have you done for YOUR bloat?

Stronghold
02-27-2010, 06:52 PM
I have eaten my weight in pizza, pie, and wings this weekend. What have you done for YOUR bloat?

Mainly just slept and tried to keep these allergies from turning into a sinus infection, haha. Taking off until I feel good enough to do something and then going to work up and see where my bench is at since I'm supposed to deload this coming week anyways.

Stronghold
02-28-2010, 02:52 PM
Was supposed to bench on Friday but my allergies are acting up and I felt like ******* so I put it off until today.

Bench- worked up to 315x1
DB Floor Press- worked up to 100'sx9
Pronated Chin- 6 x5
supersetted with
Cable Lateral Raise- 30x12 x5
DB Scott Curl- 30x10 x3

First time hitting 315 on bench. Slowly starting to suck less.

stitch
02-28-2010, 04:16 PM
:hump:

Stronghold
03-01-2010, 08:50 PM
Deloading this week so tried out some new stuff I'm thinking of incorporating as assistance work. I'm very much a torso squatter so I think this stuff could help a lot since I generally suck at it.

Snatch Pull- worked up to 185 for five triples
Front Squat- 185x5 x3
Pulldown Abs- 90x12 x3
10 minutes intervals on the stepper

Stronghold
03-03-2010, 08:20 PM
More deloading.

DB Bench- 80'sx12 x4
supersetted with:
T-Bar Row, Wide Grip- 3 platesx12 x4

Seated Lateral Raise- 25x15 x3
supersetted with:
Barbell Curl- 65x15 x3
supersetted with:
Bodyweight Triceps XT- 15 x3

Stronghold
03-07-2010, 08:52 PM
Last Wednesday:

DB Bench- 80x12 x4
superset with:
T-Bar Row, Wide Grip- 3 platesx12 x4

Seated Lateral Raise- 25x15 x3
superset with:
Barbell Curl- 65x15 x3
superset with:
Bodyweight Triceps XT- 15 x3


Friday at Lexen Xtreme:

Box Squat- worked up to 225+100 lbs chain for eight sets of 2
Pulldown Abs- 70x15 x3
KB Swings- 53x20 x2

Cmanuel
03-07-2010, 09:49 PM
Did you buy a lot of stuff @ the arnold?

Stronghold
03-07-2010, 09:53 PM
Did you buy a lot of stuff @ the arnold?

Haha, nah. I went broke getting there.

stitch
03-08-2010, 09:26 PM
Haha, nah. I went broke getting there.

I guess that means you're stuck up here with me since you don't have the money to get back home.

Stronghold
03-09-2010, 09:34 AM
I guess that means you're stuck up here with me since you don't have the money to get back home.

:hello:

Yesterday:

Press- worked up to 140x15, 100x10 x3
Pronated Chin- 7 x5
Chest Supported Row- 3 platesx12 x3
Seated Lateral Raise- 45x10 x3
DB Preacher Curl- 25x12 x3
Pushdown- 70 x30 x2

Starting to ease back into training my triceps directly and hoping that my elbow pain won't come back. I hate doing this much stuff in one workout, I might split my two upper body days out into 3 so the sessions are shorter. We'll see.

Cmanuel
03-09-2010, 09:44 AM
Jesus thats a ton of work. How long were you in the gym? Props on 140x15. You're gonna turn into vinny d. one day

Stronghold
03-09-2010, 09:22 PM
Jesus thats a ton of work. How long were you in the gym? Props on 140x15. You're gonna turn into vinny d. one day

Only a little over an hour, but after 4 exercises, I'm usually ready to GTFO.

MotherPuncher
03-10-2010, 12:47 PM
Good stuff man. I guess you actually lift again?

Stronghold
03-10-2010, 01:02 PM
Good stuff man. I guess you actually lift again?

Haha, done deloading for a few weeks.

Stronghold
03-10-2010, 08:27 PM
Sumo Pull- 3's up to 415x3
Front Squat- 185x10 x3
Leg Raise- 10 x3
10 minutes stairmaster

415x3 was a PR and I had more in the tank. Things are going well. **** Omni fitness center.

stitch
03-10-2010, 08:31 PM
Sumo Pull- 3's up to 415x3
Front Squat- 185x10 x3
Leg Raise- 10 x3
10 minutes stairmaster

415x3 was a PR and I had more in the tank. Things are going well. **** Omni fitness center.

yay PR! :clap:

That is why I refuse to give my money to any commercial gym.

Stronghold
03-11-2010, 07:58 PM
Bench- worked up to 250x7
Hammer JM Press- 2ppsx10 x3
Neutral DB Press, Slight Decline- 75x15 x3
Pushdown, V-bar- 75x15 x3

Bench sucked. I haven't had a bad bench workout in about 10 months and I got a deadlift PR last night so I'm not complaining at the moment. If this keeps happening in coming weeks, then we will have a problem, but not worried about it right now. Everything else went great.

Yohimbine+low carb Monster+aspirin is awesome.

stitch
03-11-2010, 08:38 PM
You have a crappy bench workout and I PR. haha :moon:

Stronghold
03-12-2010, 08:33 PM
Pronated Chin- 5 sets of 10
T-Bar Row, Close Grip- 145x12 x4
Preacher Curl- 70x10 x4
Hammer Curl- 55x12 x3

6 weeks ago I could do one set of 5 on chins MAYBE. Cranked out five sets of 10 tonight so I'm pretty happy about that.

MotherPuncher
03-12-2010, 11:34 PM
Someday, young jedi, you will be on my pullup level...

Stronghold
03-13-2010, 09:11 AM
Someday, young jedi, you will be on my pullup level...

I'm well aware that you are the best tugger around these parts, given your years of "experience".

Stronghold
03-14-2010, 04:13 PM
Box Squat- worked up to 235+100 lb chain for 8 sets of 2
SSB Good Morning, Close Stance- 95x15 x2
Ab Fallout- 15 x2
Sissy Squat- 15 x2
*Wheel Barrow- 50 yds x5 trips

Chains continue to kick my ass, set them up a little higher like last week so I'd have to deal with more swinging at the top. Not much in the way of assistance work today because I'm taking a heavy single or double on Wednesday this week and want to be recovered.

Stronghold
03-15-2010, 05:19 PM
Press- worked up to 150x12, 100x10 x3
Seated Lateral Raise- 35x12 x4
Rear Delt Machine, palms in- 130x12 x4
Front Raise- 25x12 x3

I was really into sets of 12 today apparently.

MotherPuncher
03-16-2010, 01:39 PM
Press- worked up to 150x12, 100x10 x3
Seated Lateral Raise- 35x12 x4
Rear Delt Machine, palms in- 130x12 x4
Front Raise- 25x12 x3

I was really into sets of 12 today apparently.

Had to get your swell on at the gym

Stronghold
03-17-2010, 05:54 PM
Squat- worked up to 405x1
Snatch Pulls- 185x3 x5
superset with:
Situp- 20 x5

405 was a PR without knee wraps.

Commercial gym Hell story of the day:
There's this fat teenager at the Gold's I train at who drives me up a wall. It's pretty obvious that he tries to emulate everything that he sees in the Animal Pak ads in his Muscle and Fiction magazines. Today he was walking around in a black hoodie with the hood up despite it being at least 80 degrees in the gym, so I'm going to call him Fat Pak. One of those talk to much, especially about stuff he doesn't have a clue about types. This kid decided to occupy the smith machine next to my rack and blabber on and on about powerlifting and "what powerlifters do". Pretty apparent that he doesn't know anything about powerlifting beyond what he read in the "What is Powerlifting?" page on BB.com. He finally turns his attention to someone else after I make it clear that I'm not really interested in talking to him. I hear him tell his new victim that he "just needs to get his arms bigger" because his chest and back are "developed enough already." Now, this guy easily has an A cup and is probably north of 30% bodyfat. He holds up his skintight underarmor covered arm and says "Yeah bro, I've got a 48 inch chest but my arms are only 16 inches!" This was so funny that I had to walk over to the training room for a minute to regain my composure. This guy says and does ******ed **** on a pretty regular basis so I'm sure I'll have more Fat Pak stories in the future.

stitch
03-18-2010, 02:25 PM
That's way too much text to be one paragraph. I read it, but if you do that again, I'm not going to.

Stronghold
03-18-2010, 05:37 PM
Bench- worked up to 265x5
Hammer JM Press- 190x10 x3
DB Incline Press- 75x15 x3
Pushdown, V-bar- 75x12 x3


That's way too much text to be one paragraph. I read it, but if you do that again, I'm not going to.

You're lucky I bothered to make it more than one sentence.

Stronghold
03-21-2010, 05:23 PM
Friday:

Pronated Chin- 10 x5
Machine Row- 150x12 x4
High Row, unilateral- 115x12 x3
Chuck V Pulldown- 75x15 x2
Incline Curl- 25x10 x4

Today:
Box Squat- worked up to 245+100# chain for 8 sets of 2
Back XT- big chain (30#)x15 x3
supersetted with:
Sissy Squat- big chainx15 x3

Stronghold
03-22-2010, 06:35 PM
Press- worked up to 160x10, 100x10x3 BTN
Lateral Raise- 25x12 x4
Rear Delt Machine- 135x10 x3
Front Raise- 25x12 x3

If you have to make a point to let people know how deep your squats are, you aren't strong.

stitch
03-22-2010, 06:50 PM
If you have to make a point to let people know how deep your squats are, you aren't strong.

I like to think of my squat as more of a power curtsy. And I like to make a point to let people know that. What does that make me?

Stronghold
03-22-2010, 08:23 PM
I like to think of my squat as more of a power curtsy. And I like to make a point to let people know that. What does that make me?

I said "how deep", not "how not deep". You're good.

Stronghold
03-24-2010, 05:21 PM
Sumo Pull- worked up to 445x1
Evel Lunges- 30'sx10 x3
supersetted with:
Leg Raise- 10 x3
*15 minutes cardio

stitch
03-25-2010, 06:43 AM
Are those my evil lunges?

Stronghold
03-25-2010, 08:55 PM
Are those my evil lunges?

yep. you can have them back. haha

Bench- worked up to 280x3
DB Incline Press- 100'sx8 x3
Hammer JM Press- 190x10, 160x10, 110x10 *30 seconds rest between sets
Pushdown, V-bar- 80x15 x3
*15 minutes cardio

stitch
03-25-2010, 08:59 PM
I don't want them back. You can keep them.

Not bad for someone that didn't really feel like benching today.

Stronghold
03-25-2010, 09:04 PM
I don't want them back. You can keep them.

Not bad for someone that didn't really feel like benching today.

Yeah, haven't really been feeling it lately on bench.

Stronghold
03-26-2010, 06:42 PM
Pronated Chin- 10 x5
Machine Row- 160x12 x4
High Row, one-armed- 125x12 x3
DB Curl, Alternating- 40x10 x3
*15 minutes cardio

Stronghold
03-28-2010, 01:52 PM
Leg Press- sets of 10 up to 6ppsx10
Leg Curl- 110x10 x4
*10 minutes stepper intervals

Cmanuel
03-28-2010, 03:26 PM
So what is ur current weight and are u trying to diet to a certain target weight?

Stronghold
03-28-2010, 05:27 PM
Currently weighing ~202 in the morning. Hoping to be pretty lean by 190 lbs.

Stronghold
03-29-2010, 06:02 PM
Bench- worked up to 265x6
DB Incline Press- worked up to 100'sx9

Then tons of shoulder and back work. Don't feel like typing it all out.

265x6 was a diet PR.

Stronghold
03-31-2010, 07:02 PM
Gay stuff today.

Romanian Deadlift- worked up to 315x6, 275x12, 225x18
Leg Press Calf Raise- worked up to 630x6, 450x12, 360x20
Seated DB Curl- 40x7, 30x12, 20x20
*10 minutes cardio @ ~150 bpm

stitch
03-31-2010, 08:56 PM
Looks like Pegg got a video of one of your RDL warm ups. http://asp.elitefts.com/qa/training-logs.asp?qid=117647&tid=173 Gay indeed.

Stronghold
03-31-2010, 08:57 PM
Looks like Pegg got a video of one of your RDL warm ups. http://asp.elitefts.com/qa/training-logs.asp?qid=117647&tid=173 Gay indeed.

Bitch please. I've got hammies for days compared to that amateur.

Stronghold
04-08-2010, 07:00 PM
Computer has been down for the better part of a week so I'm just going to post some highlights from the past 6 days of training:

Close Stance Squat- 365x4
Bench- 270x7, 225x14
DB Incline- 110x7, 100x12
Pronated Chin- bw+25x5, bw x15
Sumo Pull- 415x5

Stronghold
04-24-2010, 06:56 PM
Been lazy updating this the past few weeks. Recent highlights include 365x6 squat and 425x5 sumo pull. I've been dieting and training like an idiot lately and so far it seems to be working. I'm currently 197 lbs, which is 15 lbs lighter than I was the first week of March and PR's have been coming fairly consistently.

Today:

Bench- worked up to 280x5
DB Incline- 80x10, 105x11
Chest Machine- 250x25
Seated Press- worked up to 185x4
Lateral Raise- 40x14
Rear Delt Machine- 130x25
Close Grip Pulldown- 225x5
High Row Machine- 320x11
Wide Grip T-Bar Row- 90x20

Stronghold
04-25-2010, 04:05 PM
Squat- worked up to 375x5, 315x12, 225x25
Leg Press Calf Raise- gay so I didn't bother remembering what I did
Seated DB Curl- 45x8, 35x14, 25x25
Reverse Grip Smith Bench- 200x12, 160x20

Stronghold
04-27-2010, 07:30 PM
Seated Press- worked up to 185x6
DB Bench- 80'sx15 x2
High Row- 270x10 x4
Rear Delt Machine- 130x15 x2
Pushdown- 120x15 x2

I need to remember to not leave my headphones at home when I go lift so I don't have to listen to the eurotrash techno **** they blast in there and the creepy gay dudes commenting on my "thexthy muthles". I mean, I know I'm really ridiculously good looking and all, but geez, let's have some decency.

Stronghold
04-28-2010, 07:15 PM
Conventional Pull- worked up to 405x1, 225x5 x2
Shrugs, Snatch Grip- 135x10 x2
Leg Raise- 10 x3

Everything felt gay today. Got something weird going on in my upper back on the left side under my scapula and everything was heavy. Been a little stressed out lately so I'm blaming that and going to rest up a little.

stitch
04-28-2010, 07:27 PM
Everything felt gay today.

Are you sure its wasn't just that guy from yesterday "spotting" your deads?

Stronghold
04-28-2010, 07:29 PM
Are you sure its wasn't just that guy from yesterday "spotting" your deads?

:tuttut: You naaaaaaasty.

Stronghold
05-01-2010, 04:22 PM
Trained at my old stomping grounds today. Decidedly not commercial gym hell.

Floor Press- worked up to 275x4
Seated Press- worked up to 160x13
Bench- 205x16
Upright Row- worked up to 135x6
DB Incline- 95x7
Lateral Raise- 40x15
Pronated Chin- bw+25x5
Hammer Row- 230x10
Close Grip Pulldown- 140x20

The weird spot in my upper back didn't give me any trouble with anything I did today. I think it's mainly barbell rows and conventional pulls that aggravate it.


http://www.youtube.com/watch?v=pLI2mKXUQWI

Cmanuel
05-01-2010, 09:04 PM
Dungeon

Stronghold
05-01-2010, 09:12 PM
Dungeon

Nothing like it.

I can't stand listening to people bitch about how bad their commercial gym is because someone is curling in the power rack. I trained a THAT place for 3 years and now I'm stuck at a gym with hex plates and no power rack. **** their whining.

Stronghold
05-03-2010, 07:48 PM
Yesterday:

Squat Morning- worked up to 315x4
Back XT- 10 x4
Pulldown Abs- 90x12 x4

Today:

DB Bench- 80x15 x3
Hammer JM Press- 140x10 x3
High Row- 270x10 x3
Low Pulley Upright Row- 55x12 x3

Stronghold
05-09-2010, 06:55 PM
Had some family upheaval going on this week, was too tired to make it to the gym, so I treated it as a sort of deload.

Today:

Cambered Bar Squat-
bar x10
155x10
245x5
295x3
335x2
*add pro briefs
385x5

Sumo Pin Pull-
barx10
135x10
225x5
315x3
405x1
455x1

GHR-
big chain x10 x3

Grappler Swing-
10 x3

Video:

http://www.youtube.com/watch?v=yirc5Zw4Ni4

Stronghold
05-10-2010, 10:07 PM
Tonight:

Seated Press- worked up to 190x6
Bench, Close Grip- 255x5 x3
DB Row- 105x5 x3
Pronated Chin- bwx8 x3

Still being very careful with my upper back. The DB rows felt fine but I have rowed much more than 105 for more reps so I wasn't exactly pushing them too hard. Chins felt fine until halfway through the third set so I cut them short a little early and called it a night.

stitch
05-11-2010, 02:39 PM
Nice CG bench. PR?

Stronghold
05-11-2010, 02:45 PM
Nice CG bench. PR?

Well, I haven't done close grip bench in over a year I think, so probably, hahaha.

Plan was just to do 3 sets of 5 at about 80%, so I just rounded down to 255 since I normally bench fairly wide and I'm not used to the close grip.

Cmanuel
05-11-2010, 03:33 PM
good stuff in here man, strong as always. Dont fool around too much with that upper back hurting you...learn when to take the gas off the pedal. I am kicking myself in the ass for not adhering to this advice, and look wehre i am.

Stronghold
05-11-2010, 03:39 PM
good stuff in here man, strong as always. Dont fool around too much with that upper back hurting you...learn when to take the gas off the pedal. I am kicking myself in the ass for not adhering to this advice, and look wehre i am.

Haha, yeah man...upper back stuff last night was very light. Not pushing it for a while.

Stronghold
05-12-2010, 09:49 PM
Squat- 315x3 x3
Hise Shrug- 4pps x10 x3
Back XT- 25x12 x4
Leg Raise- 10 x3
Cable Woodchopper- 90x10 x3

Stronghold
05-13-2010, 08:39 PM
DB Bench- 80x15 x3
Neutral Chin- bwx8 x3
Pushdown- 100x15 x3
Lateral Raise- 30x12 x3
Cable Upright Row- 60x12 x3
Concentration Curl- 25x10 x3

Stronghold
05-16-2010, 07:05 AM
Cambered Bar Squat-
bar x10
155x5
245x5
295x3
335x2
+Metal Pro Briefs
385x2
425x3

Conventional Pulls- worked up to 365x1, 225x5 x3
Prone Shrugs- 90x10 x3
SSB Back XT- barx10 x3

Conventional pulling is still a total whore. I'm not flexible enough for that ****. Could have gotten 5 reps I think on squat, felt pretty easy, had to squat at a weird time so I had some schmoes spotting me and I didn't trust them to catch me if I went down with the weight so I played it conservatively.

Stronghold
05-17-2010, 10:01 PM
Bench- worked up to 285x4, 255x5 x3
Pushdown- 100x10 x3
Lateral Raise- 30x12 x3
Cable Upright Row- 65x12 x3
BB Curl- 85x10 x3

Could have gotten 5 reps with 285 but I pussed out. Something didn't feel quite right, think I was a little off center on the awful 8 inch wide benches my commercial gym has.

Cmanuel
05-17-2010, 10:25 PM
Good stuff in here mang. You like it here at WBB?

Stronghold
05-18-2010, 07:46 PM
Good stuff in here mang. You like it here at WBB?

Yeah, pretty decent board.

Today:

Pronated Chin- bw x10 x3
High Row Machine- 230x12 x3
One-armed Cable Row- 80x12 x3
Bent Over Lateral Raise- 25x12 x3
BB Shrug- 225x10 x3

Stronghold
05-20-2010, 05:52 PM
10" Log Press- worked up to 190x5
DB Bench- 85x15 x3
Lateral Raise- 30x12 x3
Face Pull- 120x12 x3
DB Curl- 40x10 x3
Pushdown- 100x15 x3

Stronghold
05-23-2010, 05:29 PM
Squat, Buffalo Bar-
145x5 x2
235x5
325x3
+Metal Pro briefs
415x1
465x1
505x1

KB Swing- 40kgx10 x3
Band Abductions- doubled lightx10 x3

505 was a PR and pretty damned heavy. Can't wait to get some briefs that actually do something instead of my third-owner Pro's from 2003. Spot in my upper back was a little wonky so no pulling for me today, hopefully will get to do that next week though.

Stronghold
05-24-2010, 07:51 PM
Floor Press-
barx10
135x10
185x5
225x5
275x3
305x3

Decline Press- 275x5 x3
Barbell Curl- 85x10 x3
Face Pull- 85x10 x3

Awesome workout tonight.

Stronghold
05-26-2010, 06:59 PM
Conventional Pull- worked up to 285x9 x3 *beltless
Chins-
Pronated- bw x6 x2
Neutral- bw x6 x2
High Row- 270x10 x3
Gay Shrugs- 180x10 x3
Pulldown Abs- 100x10 x3

stitch
05-26-2010, 07:48 PM
Gay Shrugs- 180x10 x3
[

How are these any different from regular shrugs? I thought they all were gay?

Stronghold
05-26-2010, 08:01 PM
How are these any different from regular shrugs? I thought they all were gay?

They are. All shrugs are gay shrugs.

Stronghold
05-27-2010, 08:00 PM
Seated Press- worked up to 165x5 x3
Close Grip Bench- worked up to 265x4 x4
Bent Over Lateral Raise- 25x12 x3
Barbell Curl- 80x12 x3
Pushdown- 90x15 x2

stitch
05-28-2010, 08:39 PM
I cant seem to put together "bent over" and "lateral raise". Explain?

Stronghold
05-28-2010, 08:45 PM
I cant seem to put together "bent over" and "lateral raise". Explain?

Rear delt raise, sitting on the end of a bench...sort of like a "t"

stitch
05-28-2010, 08:56 PM
Rear delt raise, sitting on the end of a bench...sort of like a "t"

Wouldn't you call that a rear delt raise then? Not a lateral?

Stronghold
05-30-2010, 04:15 PM
Box Squat, Buffalo Bar-
bar+4 chains x2
145+4 chains x2
235+4 chains x2
285+4 chains x2 x2
285+6 chains x2 x2
285+8 chains x2

Conventional Pulls- worked up to 305x7 x3 *beltless

Done as a complex:
Spud Strap Fallouts- 15 x3
Decline Pikes- 5 x3
Hanging Pikes- 5 x3
Crunch Ups-10 x3

Stronghold
05-31-2010, 11:01 PM
Seated Press-
barx10
95x10
135x5
185x3
205x3

Close Grip Bench- worked up to 265x5 x3
Pushdown- stackx15 x3
Barbell Curl- 85x12 x3
Seated DB Curl- 35x10 x3

Stronghold
06-06-2010, 03:58 PM
Thursday:
Close Grip Bench- worked up to 275×4 x4
Dumbbell Row- 100×8 x4
Pronated Chin- bwx8 x3
Lateral Raise- 30×12 x3

Today:
Squat-
barx10 x2
145x10
235x5
325x1
+Metal Pro Briefs
415x1
465xWTF
+box
415x3
465x3

Conventional Pull-
135x5
225x5
315x3
355x2
285x3 x6, alternating sumo and conventional

The first time I took 465 on squat, the weight felt light but I let my knees drift in at the bottom and ended up dumping into the chains. I added the box for a little bit of confidence (I'm a mental wreck after missing what should be an easy weight like that) and came back and hit it for a triple.

Stronghold
06-07-2010, 08:13 PM
Bench-
barx10
135x10
185x5
225x5
275x3
315x3

Close Grip Bench- 275x5 x3
Barbell Row- 225x5 x3
Pronated Chin- bwx8 x3

315 was my former raw max so hitting reps with it tonight felt awesome. My barbell rows were strict, unlike the shrows my Korean friend likes to do.

stitch
06-07-2010, 08:32 PM
Bench-
barx10
135x10
185x5
225x5
275x3
315x3



315 was my former raw max so hitting reps with it tonight felt awesome.

Your former raw max from what, 3 weeks ago? That bench just keeps climbing and climbing.

Stronghold
06-07-2010, 08:38 PM
Your former raw max from what, 3 weeks ago? That bench just keeps climbing and climbing.

The end of February I think?

I'm well on my way to benching more than I deadlift and for some reason, I'm totally OK with that.

Stronghold
06-14-2010, 10:18 PM
Friday:
Box Squat, Safety Squat Bar- worked up to 245+100# chain for 5 sets of 2
Sumo Pull- worked up to 365×3
GHR- 10 x3
Laying Pikes- 20 x2

Deloading after the brutality that was Sunday and Monday’s training sessions, so I did some speed work and reminded myself why I hate the safety squat bar and why I need to use it more often. Nothing crazy, just work.

Monday:
Floor Press, Close Grip-
barx10
135x10
185x5
225x5
255x5
285x5

Close Grip Bench- 285x3 x3
Barbell Row- 225x5 x3
Pronated Chin- bwx8 x3

Up 10 lbs and one rep from my last wave of 5's on the floor press, so I'm definitely pleased. My new Ace Bencher should be in by next week so I am thinking about taking that thing for a ride. We'll see.

Stronghold
06-17-2010, 07:02 PM
Tuesday:
RDL- worked up to 275x3 x3
Zercher Squat- 135x10 x2
Barbell Curl- 85x12 x2
Leg Raise- 10 x3

Working on learning the hook grip so my RDL's were weaker than usual, which is still pretty weak.

Stronghold
06-19-2010, 12:52 PM
Box Squat, Cambered Bar-
155x10 x2
245x5 x2
335x3
385x3
+Metal Pro Briefs
425x2
475x2
515x2 x2
565x1
565x2

Rack Pull, 18"-
225x5
315x5
405x3

GHR- 15 x3
Pulldown Abs- 70x15 x3

Good day today. Got loose on the first set with 565 and had to grind it off of the box. Came back and remembered to stay tight and toughed out a double on the second set. I shut down the rack pulls after 405 because my infraspinatus yelped a little and I need my shoulders and upper back to be worth a damn on Monday since I'm getting into my Ace shirt for the first time this week.

Amazing the difference having strong training partners makes. I'm liking this new training crew.

PeteTheGreek
06-19-2010, 07:24 PM
565x2

Finally, motherfuchker

Stronghold
06-19-2010, 07:35 PM
Finally, motherfuchker

Hahaha, I'm squatting with the Saturday morning crew at SC Barbell now so there will be much more of this to come.

stitch
06-19-2010, 08:47 PM
Box Squat, Cambered Bar-
515x2 x2
565x1
565x2


Now on to 600? Plz?

Stronghold
06-19-2010, 09:20 PM
Now on to 600? Plz?

Yes please! :)

Cmanuel
06-19-2010, 11:00 PM
Yes please! :)

I second the 600. good stuff in here mang.

Stronghold
06-21-2010, 08:23 PM
I second the 600. good stuff in here mang.

I'm thinking 700 is a very real possibility come December. We will see, but 700 would be huge for me.

Tonight:
Bench-
barx10 x2
135x10 x2
225x5
275x3
+manpon
315x3
+Ace Bencher
*3 bd.
365x2 x2
*2 bd
365x2
405x1

Chest Supported Row- 90x10 x4
Band Pull-Apart- minix10 x3

First time using my new Ace shirt and the first time benching in any shirt in about 14 months. I haven't held anything over 315 in my hands during that time so the weight was a bit of a shock, to say the least. My goal with this shirt is to be able to touch stupid light weight so I never have to worry about bombing on bench because I can't get a touch in. Next time I'm in the shirt, I want to hit a 1 board at the minimum, but hopefully I will get it to the chest. Learned a lot about the shirt tonight and I'm pretty confident that I'll be able to be touching in it very easily before I start getting into serious meet prep mode. I think with a lot of work, I could manage 500 in this shirt come December, which would be very cool.

stitch
06-21-2010, 08:32 PM
Sounds like the Ace is easier than that old Katana.

I like this 500 bench plan. But I still don't like that shirt...

Stronghold
06-21-2010, 08:44 PM
Sounds like the Ace is easier than that old Katana.

I like this 500 bench plan. But I still don't like that shirt...

Eh, I have a feeling that once I learn this shirt, it's going to be a lot easier to use than the Katana was. I mean, I got to a two board the first time in it, something that took me several weeks with the Katana. This shirt is also easy to wear and my arms aren't bleeding like they used to after benching in the Katana. The groove is also a lot more forgiving and the shirt doesn't lock up at 3 board height, so I think I'm a lot less likely to lose any teeth with this one.

Stronghold
06-22-2010, 09:33 PM
RDL- worked up to 275x4 x4
Shrug- 275x10 x5
Leg Raise- 10 x3

Grip is improving rapidly, much less trouble holding onto weight this week, even without chalk at the commercial hell hole.

MotherPuncher
06-22-2010, 09:56 PM
I'm still gonna catch you SUCKA.

Stronghold
06-24-2010, 10:11 PM
Close Grip Bench- worked up to 285x4 x4
Barbell Row- 225x5 x3
Neutral Chin- bwx8 x2
Dumbell Upright Row- 35x10 x3

Stronghold
06-26-2010, 04:25 PM
Box Squat, Buffalo Bar-
barx10 x2
145x10 x2
235x5
325x3
+Pro Briefs
bar+blue x3
145+blue x3
235+blue x2
325+blue x2
375+blue x1 x2

GHR- bwx15 x3
Leg Raise- 10 x3

Probably could have gone up to 4 plates but I wasn't feeling awesome today and really just wanted to get out of my briefs by that point. Something about the way Spud has his bands rigged up makes a huge difference in tension. 375+blues felt much heavier up top than the 565 in straight weight that I doubled last week. When you stand next to the monolift and grab the bands, they only come up about 18" before they start to stretch.

This was the first time trying out the arch support things I got for my chucks. I think they definitely made a difference as far as being able to keep my knees out.

Stronghold
06-28-2010, 06:09 PM
Bench-
135x10 x2
185x5
225x5
255x5
295x5

Military Press- 135x10 x3
Cable Row, Close Grip- 140x10 x3
Neutral Chin- bwx6 x3

stitch
06-28-2010, 08:01 PM
Bench-

295x5


315 for reps next, please.

PeteTheGreek
06-28-2010, 08:22 PM
He has to deload for 8 weeks first

Stronghold
06-29-2010, 08:09 AM
He has to deload for 8 weeks first

What's up squat fag?

Seriously though, if there is anything I can't ever be accused of, it's deloading too much haha

MotherPuncher
06-29-2010, 05:00 PM
I will beat you simply to jew you out of a meal.

Stronghold
06-29-2010, 06:57 PM
I will beat you simply to jew you out of a meal.

You will have to get stronger then, hahaha

Stronghold
06-29-2010, 09:30 PM
Power Squat- worked up to 10 platesx5 x3
Shrugs- 275x10 x3
Pulldown Abs- 110x10 x3

MotherPuncher
07-01-2010, 01:28 PM
I drink your milkshake

Cmanuel
07-01-2010, 02:22 PM
Strong bench is strong

Stronghold
07-01-2010, 09:43 PM
I drink your milkshake

wut?

Close Grip Bench- worked up to 285x3 x3
Cable Row, Neutral Grip- 140x10 x3
Lateral Raise-20x12 x3
Barbell Curl- 85x10 x3

Took it kind of easy tonight since I am squatting a day early tomorrow.

Stronghold
07-02-2010, 11:16 PM
Squat, Buffalo Bar-
barx10 x2
145x10 x2
235x5
325x3
+Pro Briefs
415x2
465x2 x3

SSB Back XT- barx10 x3
Dale Rows- 35x15 x3

My left shoulder is still giving me a ton of ****, so I experimented with a slightly higher bar position today and hated it. If the bar's not sitting on my rear delts, then it's too high and I crumple over. Hopefully taking this next week off for vacation will get it to leave me alone.

"Dale rows" are something Spud's protege showed me, sort of a modified dumbell row done laying face down on an incline bench.

MotherPuncher
07-12-2010, 12:26 PM
Squat, Buffalo Bar-
barx10 x2
145x10 x2
235x5
325x3
+Pro Briefs
415x2
465x2 x3

SSB Back XT- barx10 x3
Dale Rows- 35x15 x3

My left shoulder is still giving me a ton of ****, so I experimented with a slightly higher bar position today and hated it. If the bar's not sitting on my rear delts, then it's too high and I crumple over. Hopefully taking this next week off for vacation will get it to leave me alone.

"Dale rows" are something Spud's protege showed me, sort of a modified dumbell row done laying face down on an incline bench.

So you're giving me **** for taking it light when you're not even doing anything? SHENA****NS

Stronghold
07-13-2010, 09:17 PM
So you're giving me **** for taking it light when you're not even doing anything? SHENA****NS

Bitch, I was at the beach.

Monday:
Bench-
barx10x2
135x10
185x5
225x5
255x3
285x3 x3

Seated Press- 165x8 x3
Incline Tricep XT- 100x12 x3
Barbell Curl- 85x10 x3

Today:
Squat-
barx10
135x10
225x5
275x3
345x3 x3

Incline Row- 160x10 x4
Donkey Calf Raise- 3ppsx12 x3

Stronghold
07-15-2010, 05:06 PM
Seated Press-
barx10 x2
95x10
135x5
175x4 x3

Close Grip Bench- 225x10 x3
Lateral Raise- 20x12 x3

Felt like ******* today so I ended up keeping it really short. Turns out I trained with a 101.5 degree fever so I'm going to spend the rest of the night sitting my ass on the couch and eating.

Stronghold
07-17-2010, 07:48 PM
Sumo Pull-
135x10
225x5
315x3
365x3 x3

Dumbell Row- 110x10 x3
Neutral Chin- bwx8 x2
Back XT- 45x15 x3

Just about over this bug I've got so nothing too crazy today, haven't really deadlifted in a long time so just testing the waters with my upper back. Everything felt good except for the chins. Pulls were nice and fast, as they should have be with baby weights, haha.

Stronghold
07-19-2010, 07:42 PM
Bench-
barx10 x2
135x10
185x5
225x5
265x3
305x2 x2

Seated Press- 175x8 x3
Incline Tricep XT- 100x12 x3
Barbell Curl- 85x12 x3

Weighed 194 this morning. I almost have abs. Wut?

Stronghold
07-21-2010, 07:32 PM
Squat-
barx10 x2
135x10
225x5
275x3
315x2
365x2 x3

Good Morning- 135x10 x3
Barbell Row- 225x5 x3
Close Grip Pulldown- 180x12 x3

Stronghold
07-24-2010, 04:46 PM
Yesterday-
Seated Press- worked up to 195x3 x3
Dumbell Bench- 85x10 x3
Preacher Curl- 70x12 x3
Cable Lateral Raise- 25x12 x3

Today:
Sumo Pull- worked up to 315x10 x3
T-Bar Row- 160x12 x3
Close Grip Pulldown- 180x12 x3
Donkey Calf Raise- 270x12 x3

120s rest between sets on everything. Not bad on the rows and pulldowns, but had me seeing stars on the pulls.

PeteTheGreek
07-25-2010, 09:22 AM
To avoid being ridiculed by me, it's best that you leave the donkey calf raises off of your log

Stronghold
07-25-2010, 02:59 PM
It's a machine where you sit. Totally different than what you're talking about. No partner required, hahaha.

Stronghold
07-26-2010, 07:49 PM
Bench-
barx10 x2
135x10
185x5
225x5
255x5 x3

Seated Press-
135x10
175x10
175x9
175x8

Incline XT- 100x10 x3
Barbell Curl- 85x10 x3

stitch
07-26-2010, 08:47 PM
Took it easy today?

Stronghold
07-27-2010, 07:42 PM
Took it easy today?

A little...all part of the plan.

Today:
Squat- worked up to 315x5 x3
Good Morning, Wide Stance- 135x10 x3
Barbell Row- 225x10 x3
High Row Machine- 270x10 x3

MotherPuncher
07-28-2010, 10:06 PM
You might have won the battle, but you will not win the war. Good call on intermittent fasting, though!

Stronghold
07-29-2010, 03:52 PM
Dumbell Bench- 90x10 x3
BTN Military Press- 95x10 x3
Floor Skulls- 95x10 x3
Hammer Curl- 40x10 x3

Stronghold
07-30-2010, 04:36 PM
Sumo Pull-
135x5
225x5
315x5
365x5 x2

Chest Supported Row- 135x10 x3
Close Grip Pulldown- 180x10 x3

Stronghold
08-02-2010, 10:52 PM
Squat- worked up to 315x5 x4
Barbell Row- 225x10 x4
High Row Machine- 270x10 x4

Stronghold
08-05-2010, 11:36 PM
Tuesday:
Bench- worked up to 255x5 x4
Seated Press- 155x10 x4

some other stuff, had to cut it short

Today:
Sumo Pull- worked up to 365x5 x2
Incline Row- 160x10 x4
Close Grip Pulldown- 180x10 x4

Stronghold
08-06-2010, 11:51 PM
Dumbell Bench- 90x10 x4
BTN Military Press- 115x10 x4
Floor Skulls- 95x10 x4
Hammer Curl- 45x10 x4

Stronghold
08-09-2010, 08:28 PM
Squat- worked up to 315x5 x4
Barbell Row- 225x10 x5
High Row Machine- 270x10 x5

Stronghold
08-14-2010, 10:40 PM
Squat-
barx10 x2
135x10
225x5
315x3
+Metal Pro briefs
385x3 x4

Close Grip Bench-
265x3 @7
245x3 x2 @7

This was all I had time for as we had to run to meet my family for early Mexican food before work. Did some abs later. All of my sets today were fast, heavier weights to come in the next few weeks. My Pro Squatter should be coming in sometime in the next week, so I'll be all set gear-wise for the meet I'm aiming for in December. Hopefully people get their **** together and the meet actually happens.

Cmanuel
08-15-2010, 07:03 AM
what weight class you shooting for in Dec?

Stronghold
08-15-2010, 03:44 PM
what weight class you shooting for in Dec?

Probably 198's with no cutting whatsover to get there.

Cmanuel
08-15-2010, 04:12 PM
Probably 198's with no cutting whatsover to get there.

Cool, whats the date and where will this be?

Stronghold
08-15-2010, 04:18 PM
Hopefully going to be December 11 (I think that's the Saturday) in Columbia. Not sure it's even happening yet so everything is tentative still.

Stronghold
08-16-2010, 09:41 PM
Bench-
135x10
225x5
+manpon
315x2
+Ace Pro
*2 bd
365x2
*1 bd
365x2 x3

Rack Pull-
135x5
225x5
315x3
405x3 x3 @7

Giant Set:
Chest Supported Row- 90x10 x3
Lateral Raise- 25x10 x3
Fat Bar Curl- 80x10 x3

Work sets felt pretty good. This had to have been the fastest shirt workout ever. Got there about 30 minutes late due to traffic cluster****s so got my three raw warm ups in between two of the guys who were already in their shirts (seriously like 30 seconds between each set). Finished my work sets less than 45 minutes after pulling into the parking lot. Not much trouble getting down to the 1 board, so I should be touching stupid light weights like this soon. Hoping the doubles build my top end up a good bit as I'm lacking in that department after 70 something weeks of raw benching. No negative comments from the guys regarding my tech so I was pleased with that.

Stronghold
08-18-2010, 03:55 PM
Sumo Pull-
135x10
225x5
315x3
+Pro Briefs
375x3 x3

Olympic Squat-
135x10
225x5
315x3 x2 @7

Back Attack- 130x12 x3
Pulldown Abs- 100x12 x3

Decided to leave a little in the tank on my pulls today since I am squatting again on Saturday and there's no point in murdering myself one week into a block.

MotherPuncher
08-18-2010, 04:33 PM
Good stuff, dood. Let me know how you are liking block periodization.

Stronghold
08-20-2010, 08:32 PM
Good stuff, dood. Let me know how you are liking block periodization.

Will do, hopefully I don't screw it up and it works, hahaha.

Stronghold
08-21-2010, 07:18 PM
Squat-
barx10
135x10
225x5
315x3
+Pro Briefs-
415x2 x4

Close Grip Bench-
255x3 @6
275x3 @7
295x3 @8.5

Incline Row- 160x10 x3
Kb Snatch, alternating 16kgx10 x3
Leg Raise- 10 x3

Found a replacement meet in November.


http://www.youtube.com/watch?v=u7o_JfWuw1E

stitch
08-23-2010, 08:45 PM
This is Stronghold posting. I'm bad at logging other people out when I use their computers.

Bench-
135x10
225x5
+manpon
315x2
+Ace Bencher
*2 bd
385x2
*1 bd
385x2
*chest
385x1 x3

Rolling Tricep XT- 30x12 x4
Chest Supported Row- 2 platesx10 x3
Pulldown- 130x15 x3

Stronghold
08-25-2010, 08:59 PM
Sumo Pull-
135x10
225x5
315x3
+Pro Briefs
405x2 x4

Box Squat-
135x5
225x3
275x3 @6
315x3 @7
345x3 @7.5

Leg Raise- 10 x3
High Face Pull- 60x12 x3

Stronghold
08-28-2010, 08:46 PM
Squat-
barx10 x2
145x10
235x5
325x2
+Metal Pro suit bottoms-
375x2
445x2
485x2

superset:
Dale Row- 50x10 x3
Machine Squat- 3ppsx10 x3

The set with 485 was very fast, was wanting to go for more but I was in a hurry to get out since I had to rush to work afterword. This suit is looking promising, I'll put the straps up next week on a couple of sets and get a feel for them. I think right now that I could get my 600 with just this suit and no briefs under.

stitch
08-28-2010, 09:58 PM
I think right now that I could get my 600 with just this suit and no briefs under.

Like. Both the squat 600 part and the no undies part.

MotherPuncher
08-30-2010, 02:36 PM
I feel like talking **** again because I'm less gimpy than before, so....I'm gonna out skwaat you come december. So you know.

Stronghold
08-30-2010, 10:53 PM
Like. Both the squat 600 part and the no undies part.

:moon:


I feel like talking **** again because I'm less gimpy than before, so....I'm gonna out skwaat you come december. So you know.

Bring it, Forest.

Tonight:
Bench-
barx10
135x10
225x5
*manpon
315x2
+Ace bencher
*2 bd
405x1 x4

Rolling DB XT- 35x10 x4
Wide Neutral Grip Pulldown-
150x10 x2
170x10
190x10
Band Dip- averagex10 x3

My triceps don't work apparently. No jack in the shirt at all, need to pull it down MUCH farther.

Stronghold
09-02-2010, 01:15 PM
Bench, rotating grips- worked up to 205x3 x8
Dumbell Bench- 85x10 x3
Incline Row- 160x10 x3
Face Pull w/external rotation- 60x10 x3
Barbell Curl- 95x10 x3

Stronghold
09-06-2010, 10:52 PM
Saturday- Deload (actually deloading, not just training lazy, Pete) pushed the prowler around the shopping center, round robin style with Stitch and Hemlepp. Worked out to be 5 trips to exhaustion per person.

Monday-
Reverse Band Bench, doubled average-
245x10
335x5
385x3
425x3
475x3
515x3

Chain Skullcrusher-
4 chainsx10
5 chainsx10 x2

Wide Grip Pulldown- 180x10 x3
Face Pull w/external rotation- 80x10 x3
Dumbell Curl w/Isometric- 25x10 x3

The bands took about 185 or so off at the chest the way I had them set up. With a regular bar and a 100# plate on each side, the bar hovered below where it would be at chest height. Rather than choking the band at the top of the rack (which is like 9 feet tall, btw), we set one of the pins at about 6 feet from the floor and just doubled an average over it. The set with 515 felt heavy, but good. I will go for a triple with 20-30 lbs more next week when I do this lift again now that I have a feel for where my strength is on it. I'm 10 or so weeks out now, so a few more weeks of raw training to actually get stronger before it's time to go full gear whore again. I have a little more confidence in my bench after today, as I was actually able to hold and lock out each rep at the top, which I take for a sign that my abysmal top end is improving.

ThomasG
09-07-2010, 07:29 AM
Wow good **** in here glad I stopped in. Strong numbers! Do you compete?

Stronghold
09-07-2010, 10:52 AM
Wow good **** in here glad I stopped in. Strong numbers! Do you compete?

Thanks. I'm competing in November so I'm about 10 weeks out right now.

ThomasG
09-07-2010, 11:04 AM
Nicccce. Geared? Raw? What class?

PeteTheGreek
09-07-2010, 01:06 PM
Saturday- Deload (actually deloading, not just training lazy, Pete)

That's right motherscratcher, I'm watching you. You will never hide from my wrath

Stronghold
09-07-2010, 02:58 PM
Nicccce. Geared? Raw? What class?

Multiply, 198 unless I eat too much Greek food and get really fat.

Oh, speaking of...


That's right motherscratcher, I'm watching you. You will never hide from my wrath

:help:

Today:

Conventional Pull-
135x5
225x5
315x3
365x3
385x3
405x2

Leg Press, wide stance- 6ppsx10 x3
Incline Dumbell Row w/ isometric- 65x10 x3
Leg Raise- 10 x3

Working on a little volume with my weaker stance for a few weeks. No chalk in commercial gym hell so my hands were the first thing to go. The isometric on the rows (and curls yesterday) is basically just doing an alternating row and holding the side that's not working at the top instead of relaxed at the bottom between reps. It sucks. On the bright side, this is the first time I've been able to pull conventional without my upper back screaming at me in about 4 or 5 months.

Stronghold
09-09-2010, 11:09 PM
Thursday:
Bench, rotating grips-
barx10 x2
135x5 x3
185x3
220x3 x8

Seated Press- 155x10 x3
Neutral Grip Pulldown- 170x10 x3
Barbell Curl- 95x10 x3

This workout was all sorts of frustrating. Only had about an hour to get in and out between work and more work and my iPod mysteriously died in my backpack at some point between Tuesday and today so I had to crank out a fast session to Ke$ha. Not that I need my own music to have a good training session, I just find that chit generally offensive, gym or not. I have played with the idea of getting these commercial gym hell workouts (ie: the ones where I'm not driving an hour to Spud's) in after I get done working around 9pm, but that would mean more stimulants and most likely eating a lot of food late at night. Both would inevitably contribute to my habitual insomnia, which is really the last thing I need. On that note, I'm turning off my laptop and going to bed.

Stronghold
09-11-2010, 12:19 PM
Friday:
Box Squat- worked up to 275x2 x8
High Row Machine- 3ppsx10 x3
Evil Lunge- 25x10 x3
Pulldown Abs- 100x10 x3

Stronghold
09-12-2010, 10:08 PM
Reverse Band Bench, double average-
245x10
335x5
385x3
425x3
475x3
525x1 x2 *sketchy lockouts

Chain Skullcrusher- 4 chainsx10 x4
Wide Grip Pulldown- 180x10 x4
Face Pull w/external rotation- 100x10 x4
Dumbell Curl w/Isometric- 25x10 x4

I think I may have set the pins a hole lower this week on the reverse band bench because 525 felt heavy as fhcuk today. I need to start writing down how I set these things up. Oh well.

superdonut
09-12-2010, 10:44 PM
Sweet training man, what meet are you doing in November?

Stronghold
09-12-2010, 10:52 PM
Sweet training man, what meet are you doing in November?

It's a UPA meet near Greenville, SC.

superdonut
09-12-2010, 10:54 PM
Cool. I'm thinking about doing Lexens Fall Classic next month.

Stronghold
09-14-2010, 03:29 PM
Squat-
barx10 x2
135x10
225x10
300x10 x2

Dale Row- 65x10 x4

That's it. I'll take it. Was at the ER until 3am last night so it's not surprising that I feel like my body is falling apart today. Need to foam roll, hospital chairs are uncomfortable.

Stronghold
09-17-2010, 12:01 AM
Bench-
barx10
135x10
185x10
225x10 *paused
225x12

Military Press- 135x10 x3
Chest Supported Row- 180x10 x3
Barbell Curl- 95x10 x3
Pushdown- 130x10 x3

Got to twelve reps with 225 and got bored so I racked it. Had plenty left in the tank, easily 4-5 more reps. I'm ready for this chit to get heavy.

Stronghold
09-17-2010, 07:54 PM
Conventional Pull-
135x10
225x10
325x10 x2

Front Squat- 135x10 x3
Ab Wheel- 10 x3

Stronghold
09-20-2010, 08:12 PM
Military Press- 135x10 x4
Dumbell Bench- 90x10 x4
Lat Pulldown- 180x10 x4
Dumbell Curl w/isometric- 25x10 x4
Elbows Out XT- 30x10 x4

Stronghold
09-21-2010, 03:18 PM
Squat-
barx10 x2
135x10
225x5
275x3
+wraps
325x15

Glute/Ham Kickback- 95x10 x4
Dale Row- 60x10 x4
Leg Raise- 10 x4

Herf a derf raw sucks.

superdonut
09-21-2010, 05:26 PM
Nice squats and pressing dood.

Stronghold
09-23-2010, 06:55 PM
Bench-
barx10 x2
135x10
185x5
215x3
240x12

Decline JM Press- 95x10 x4
High Row Machine- 2.5ppsx10, 3.5ppsx10 x3
Barbell Curl- 95x10 x4

Stronghold
09-24-2010, 08:30 PM
Conventional Pull-
135x10
225x5
275x3
340x10

Front Squat- 135x10 x3
Ab Wheel- 10 x3
Face Pull w/external rotation- 50x10 x3

PeteTheGreek
09-25-2010, 09:00 AM
Is this meet you have coming up a reps contest?

Stronghold
09-25-2010, 08:10 PM
Is this meet you have coming up a reps contest?

No but due to some family stuff, I'm not able to get up to SC Barbell to train in my gear like I need to so I'm going to do it raw. The reps help my raw lifts a lot more than singles, etc.

Stronghold
09-27-2010, 10:58 PM
Military Press- 145x10 x3
Dumbell Bench- 95x10 x3
Lat Pulldown- 190x10 x3
Dumbell Curl w/isometric- 25x10 x3
Elbows Out XT- 35x10 x3

Yawn.

Stronghold
09-28-2010, 07:17 PM
Squat-
barx10 x2
135x10
225x5
315x5 x3

Barbell Row- 225x5 x4
Hack Squat Calf Raise- 3ppsx5 x4

My upper back was giving me trouble today and I'm worn down from the past week of getting things worked out with my grandfather's passing. Not a great workout but whatever. Onward and upward.

Stronghold
10-06-2010, 07:35 PM
Been slack on training. Got my yearly physical done and I need to drop a few lbs and get my cholesterol way down. I'm still doing the meet in November, but my priorities have changed some as far as training.

9/30:
Bench-
barx10 x2
135x10
185x5
225x5
275x4+3+2

Seated Smith Press-
90x10
110x10
140x10
180x7+3+3+3+2

Floor Skull-
barx10
95x14+6+4+4

Barbell Curl-
barx10
105x12+4+4+3+3

10/2:
Conventional Pull-
135x10
225x5
315x5
385x3+2+2

Front Squat-
barx10
135x10
215x8+3+3+3

Lat Pulldown-
130x10
160x10
190x13+5+4+3

Hack Squat Calves-
1ppsx10
2ppsx10
3ppsx10
4ppsx10+5+3+3+3+2

10/4:
Hammer Incline-
90x10
140x10
180x10
230x10
250x8+3+3

Military Press-
barx10
95x10
155+8+3+3

Incline XT-
barx10
65x10
95x10
115x12+3+3+3+3

Dumbell Curl w/isometric-
15x8
25x14+3+3+3+3+3+3

10/6:
Squat-
barx10 x2
135x10
225x5
315x5
365x5+2+2

Leg Curl-
50x10
95x10
140x10
170x10+3+3+3+3

Barbell Row-
barx10
135x10
185x10
225x10
275x10+3+3+3+3+3

Lat Pulldown, Close Grip-
100x10
140x10
180x10+3+3+3+3+3+3

Seated Calf Raise-
45x10
90x10
135x12+3+3+3+3+3

Stronghold
10-10-2010, 08:36 PM
10/8:
Bench-
barx10 x2
135x10
185x10
225x5
285x5+2 *no handoffs

Smith Shoulder Press-
50x10
90x10
140x10
190x8+3+3+3

Floor Skull-
65x10
105x13+3+3+3+3+3+3

Barbell Curl-
barx10
95x10
115x10+3+3+3+3+3+3

10/9:
20 minutes stepper

10/10:
Sumo Pull-
135x10 x2
225x10
315x5
365x5
405x3+1+1+1

Front Squat-
barx10
135x10
225x8+3+3+3

Lat Pulldown-
105x10
150x10
195x10+3+3+3+3+3

http://www.youtube.com/watch?v=gG13hWknobU

http://www.youtube.com/watch?v=MOE5o_Hmytk&feature=related

http://www.youtube.com/watch?v=lc-Y2AJcG_0&feature=related

Cmanuel
10-10-2010, 11:09 PM
Your videos suck.

Stronghold
10-20-2010, 09:50 PM
10/17:
Bench-
barx10 x2
135x10
185x5
225x3
265x3
295x2

Dumbell Bench- 75x15 x3
Lateral Raise- 25x10 x3
Barbell Curl- 85x10 x3
Pushdown- 85x15 x3

Felt like garbage. Wanted 3 with 295, which should have been a gimme as I'm fairly certain I've hit that weight for 4-5 reps with a close grip before. Chalking it up as a bad workout and sticking to the plan unless things continue to go south.

10/20:
Squat-
barx10 x2
135x10
225x5
315x3
+wraps
365x3
405x3

Sumo Pull-
135x5
225x3
315x3
365x3
425x3

Ab Wheel- 10 x3

405x3 is a PR. Planning on opening with 405. Three weeks out now.

Stronghold
10-23-2010, 08:19 AM
10/22 Bench Assistance:

Press- worked up to 165x5
Lateral Raise- 35x10 x3
Dumbell Row- 125x10 x3
Dumbell Face Pull- 30x12 x3
Preacher Curl- 70x10 x3

left shoulder got a little ehhh on the presses so I didn't push them hard.

Stronghold
11-24-2010, 07:02 PM
Sunday:
Bench-
barx10 x2
135x5
185x5
225x3
275x3
*rev. choked greens
315x3
365x1

Lateral Raise- 4 sets of 12
Cable Rear Delts- 3 sets of 20
Blast Strap Pushups- 3 sets of 15

My shoulder is gay. Everything felt like garbage.

Today:
Box Squat w/Manta Gay-
barx10 x2
135x5
225x5
275x3
315x3
365x1
400x1
305x5 x3

Sumo Pulls- 225+dbld minis x3 x3
Leg Press- 2 sets of 20
Suitcase Hyperextension- 2 sets of 15
Leg Raise- 3 sets of 10

WTF I don't like squatting upright AT ALL.

Stronghold
11-29-2010, 10:50 PM
Friday:
Dumbell Row-
80x10
100x10
120x10

Low Cable Row- 3 sets of 12
Rear Delt Machine- 3 sets of 20

Tonight:
Bench-
bar x10 x2
135x10 x2
185x5
225x3
+3 board
225x3
275x3
315x3
340x1
355x1
285x3 x3

TRX Pushup- 3 sets of 15
TRX Face Pull- 3 sets of 15
Pushdown- 3 sets of 20

Stronghold
12-08-2010, 11:50 AM
12/1-
6" Block Pull-
135x5 x2
225x5
275x3
315x3
365x3
405x1
455x1 *straps
475x1 *straps
375x3 x3

Cable Woodchopper- 3 sets of 20

12/6-
Bench-
bar x10 x2
135x5
185x5
135+dbld minis x5
185+dbld minis x3
225+dbld minis x3
245+dbld minis x1
265+dbld minis x1
275+dbld minis x1
235+dbld minis x4

Stability Ball Bench- 3 sets of 15
One-arm Low Cable Row- 4 sets of 10
Cable Rear Delts- 3 sets of 15

Stronghold
12-15-2010, 10:58 PM
12/10-
Hang Clean-
bar x5
95x5
135x3
155x1 x4

Jump Shrug-
185x3
225x3
275x3
315x3

Good Morning- 4 sets of 10
Leg Raise- 3 sets of 10

Sprints, small hill, 3 trips

12/13-
Floor Press-
bar x10 x2
135x5
185x5
225x3
255x1
275x1
295x1
235x5 x3

Stability Ball Bench- 3 sets of 15
Low Cable Row- 3 sets of 10
Pushdown- 2 sets of 15
Cable Rear Delts- 2 sets of 15

Big Hill x4

12/15-
Box Squat-
bar x10 x2
135x5
225x3
275x3
315x3
365x1
395x1
415x1
315x5 x3

Hanging Wipers- 3 sets of 8

Big Hill x5

Stronghold
12-18-2010, 09:25 AM
Hang Clean- 135x5 x3

Chins, varied grips- 3 sets of 5
Lateral Raise- 3 sets of 12
Prone Shrug- 3 sets of 10
Hill x5 trips

stitch
01-04-2011, 09:33 AM
Way to keep things up to date.

Stronghold
01-25-2011, 03:34 PM
Training hasn't been consistent or interesting in terms of loading or programming since the meet in November. Just haven't been really into it. Still no plans of bothering with powerlifting for a while. Other goals right now.

Sunday- Upper Body Pressing, Power Emphasis

Incline Press-
bar x10
135x5
(67%) 185x3
(75%) 205x3
(85%) 235x3 x3

Press-
bar x5
95x5
(70%) 135x3
(77%) 150x3
(85%) 165x3 x3

Dumbell Preacher Curl- 30x10 x4
Pushdown- 120x12 x4


Monday- Lower Body and Upper Back, Hypertrophy Emphasis

Front Squat-
bar x10 x2
135x10
185x8
(72%) 225x8
(75%) 235x8
(77%) 245x6

Barbell Row-
bar x12
135x12
185x12
(72%) 215x12
(75%) 220x12
(77%) 225x12

Chins (various grips)- bodyweight x5 x4
Calf Raise- 180x12 x4

Stronghold
01-26-2011, 05:45 PM
Tonight- Upper Body Pressing, Tension Emphasis

Hammer Strength Wide Chest-
(warm ups)
140x90s x3

Life Fitness Lateral Raise-
30x90s x3

Barbell Curl- 85x10 x4
Single Arm Pushdown- 25x12 x4

PeteTheGreek
01-26-2011, 06:52 PM
Tonight- Upper Body Pressing, Tension Emphasis

Hammer Strength Wide Chest-
(warm ups)
140x90s x3

Life Fitness Lateral Raise-
30x90s x3

Barbell Curl- 85x10 x4
Single Arm Pushdown- 25x12 x4

I'm gonna shoot you

Stronghold
01-26-2011, 06:54 PM
I'm gonna shoot you

Bring it on, old man.

Stronghold
01-27-2011, 06:00 PM
Conventional Deadlift-
135x10
225x5
275x3
315x3
365x3 x3

Hammer Strength Row-
230x9
250x9
270x8
290x8

Chins, various grips- bw x5 x4
Dumbell Row- 100x15 x2

Had some other stuff I wanted to get done, but had calabash chicken calling my name so I had to cut it a little short. First time pulling conventional in...like a year maybe? Felt surprisingly not bad. Going to work on it.

Stronghold
01-29-2011, 07:12 PM
Bench-
bar x10 x2
135x5
185x5
225x5
275x5 x3

Incline Press-
185x8
205x8 x2
215x6

Hammer Strength Wide Chest- 180x15 x2

Machine Preacher Curl, One-armed-
50x12
65x8
70x8 x2

Hammer Curl- 40x15 x2

Bench is starting to feel good again. I've moved my grip in from index fingers on the rings to thumbs about 3 inches from the smooth, which is roughly shoulder width for me. It's definitely made a difference in my shoulders not being jacked up and I feel much stronger in general training with the closer grip.

Stronghold
01-30-2011, 04:19 PM
Calf Raise- 180x12 x4
Squat-
bar x10 x2
135x10
225x5
275x5
315x5
365x2
385x2
405x2

Hack Press w/3 second negatives-
270x10
290x8 x2
320x8

Barbell Lunge- 50x15 x2
Ghetto Reverse Hyper- average band x12 x3

Heaviest I've gone in a while. Didn't feel great going in today as I think I torqued my lower back and lower abs doing db rows last week, but squats moved well.

Stronghold
02-01-2011, 08:30 PM
Press-
bar x10
95x5
135x3
155x3
175x3 x3

Dumbell Press-
60x10
70x10
80x8
90x5

Lateral Raise Machine- 50x15 x3
Incline Swing- 40x12 x3
Reverse Grip Pushdown-
25x15
30x15 x3

Stronghold
02-02-2011, 05:57 PM
Conventional Deadlift-
135x10
225x5
275x5
315x5
385x3 x3

Hammer Strength Row-
250x12
270x12
290x10 x2

Chins, various grips- bw x5 x4
Seated Shrug- 180x15 x2
Stretchers- 100x20
Seated Calf Raise- 140x12 x4

stitch
02-02-2011, 08:17 PM
Back to pulling conventional now, huh? Is this just because your back can handle it at the moment, or do you actually prefer it to your 3 inch sumo ROM??

Stronghold
02-02-2011, 08:19 PM
Back to pulling conventional now, huh? Is this just because your back can handle it at the moment, or do you actually prefer it to your 3 inch sumo ROM??

A combination of the conventional work driving my squat and sumo pull up moreso than sumo pulling and giving my hips a break.

Stronghold
02-04-2011, 07:29 PM
Bench, index on smooth-
bar x10 x2
135x10
185x5
225x5
285x3 x3

Incline Press-
185x12
185x10
185x9 x2

Hammer Strength Wide Chest- 190x15 x2
EZ Bar Curl-
95x12 x2
95x11 x2

Machine Hammer Curl- 55x15 x2

Also did a set of rear delt raises between each set starting with the chest machine.

stitch
02-04-2011, 09:49 PM
Also did a set of 3,000 rear delt raises between each set starting with the chest machine.

fixed that for ya

Stronghold
02-07-2011, 08:07 PM
Yesterday at SC Barbell:
Calf Raise- 180x15 x4
Squat-
bar x10 x2
135x10
225x5
275x5
315x3
365x3 x3

Safety Squat Bar Box Squat- 225+120 lb chains x8 x4
Leg XT- 195x20 x3

Holy lower back pump.

Tonight in Jax:
Press-
bar x10 x2
95x10
135x5
165x5 x3

Hammer Strength Shoulder Press-
180x12
190x12
200x12
210x10

Lateral Raise- 25x15 x4
Incline Swing- 40x12 x4
Reverse Grip Pushdown- 45x15 x4

Stronghold
02-09-2011, 09:40 PM
Hang Clean- worked up to 155x3 x3
Hammer Strength Row-
270x12
290x12
320x12
310x10

Hammer Strength Pulldown-
250x12
270x12
290x12
310x12

Stretchers- 120x20 x2
Seated Calf Raise- 140x12 x4

Stronghold
02-10-2011, 09:12 PM
Bench, thumbs on smooth-
bar x10 x2
135x10
185x5
225x5
255x3
295x3 x3

Incline Press-
185x8
195x8
205x8 x2

Hammer Wide Chest Machine- 200x20 x2
EZ Bar Curl-
95x12 x2
105x10 x2

Hammer Curl- 40x15 x2

Also did the rear delt raises between each set starting with the machine press again this week.

Much better workout than I expected to have. Felt awful all day today. I think it has something to do with cutting back on my diet coke habit. I was probably taking in 700-1000mg of caffiene a day from diet coke in addition to energy drinks. The booming headache I had been fighting all day suddenly went away when I had 150mg from some deton8 before going to lift.

stitch
02-10-2011, 09:17 PM
The booming headache I had been fighting all day suddenly went away when I had 150mg from some deton8 before going to lift.

I knew it was from the caffeine!

Stronghold
02-11-2011, 05:38 PM
Front Squat-
bar x10 x2
135x5
185x5
225x3
275x2
225x3 x5

Ghetto Reverse Hypers- bw x15 x3
Calf Raise- 230x12 x4

Had to rush, still a pretty tough session.

Stronghold
02-13-2011, 03:20 PM
Press-
bar x10 x2
95x5
135x5
170x5 x3

Hammer Strength Shoulder Press-
190x12
200x12
210x12
220x12

Lateral Raise- 30x12 x4
Incline Swing- 40x15 x4
Reverse Grip Pushdown- 35x15 x4

Really good workout. Feel like things are clicking lately.

Stronghold
02-14-2011, 05:54 PM
Conventional Deadlift-
bar x10
135 x10
225x5
275x3
315x2
355x2
285x3 x8

Hammer Strength Row-
290x12
310x12
320x12
340x8

Chins (various grips)- bw x6 x5
Stretchers- 120x20 x2
Ghetto Reverse Hyper- 20 x2
Seated Calf Raise- 140x12 x4

Really good workout. Blew through it pretty quick.

Stronghold
02-16-2011, 09:29 PM
Bench, thumbs on smooth-
bar x10 x2
135x10
185x5
225x5
265x3
305x3 x3

Incline-
195x8 x2
205x8 x2

Hammer Strength Wide Chest Machine- 210x15 x2
Alternating Dumbell Curl-
35x12
40x12
45x10 x2

Hammer Curl- 40x15 x2

Rear delt raises after every set starting with the machine press.

My best triple ever was 315x3 done with a competition grip, so knocking out 3 triples with 305 using a close grip is a nice PR for me.

I also ate roughly 45 pieces of sushi afterwards.

Stronghold
02-17-2011, 10:32 PM
Front Squat-
bar x10 x2
135x10
185x5
225x3
290x2
235x3 x5

Tempo Squats, beltless-
225x12
245x12
275x10

Reverse Hyper- bw x20 x3
Calf Raise- 200x12 x4

Tempo squats sound fancy. They aren't. Just work to maintain a consistent rep cadence throughout the set. Really works on the legs and glutes since you are forced to maintain tension without pausing between reps.

I play real sports. Not trying to be the best at exercising.

Stronghold
02-18-2011, 02:48 PM
Press-
bar x10 x2
95x5
135x5
155x5
175x5 x3

Hammer Strength Military Press-
200x12
210x12
220x12
230x12

Lateral Raise- 30x15 x4
Incline Swing- 40x15 x4
V-Handle Pushdown- 65x15 x4

Stronghold
02-21-2011, 07:18 PM
Sumo Pull-
135x5 x2
185x5
225x5
275x3
315x3 @6
335x3 @7
365x3 @7
365x3 @7.5
365x3 @7.5
365x3 @7.5
365x3 @8

Hammer Strength Row-
310x12
320x12
240x8 x2

Chins, various grips- bw x6 x5
Back XT- average band x15 x3
Leg Raise- x12 x3
Seated Calf Raise- 140x12 x4

Trying out Mike Tuscherer's RPE scale in an attempt to avoid my bad habit of over thinking and over planning while also finding a nice middle ground between my two speeds (too little and too much).

Ben and Jerry's makes some pretty decent frozen yogurt.

Stronghold
02-22-2011, 09:24 PM
Close Grip Bench-
bar x10 x2
135x5
185x5
225x3 @6
245x3 @7
255x3 @7.5
265x3 @7.5
265x3 @7.5
265x3 @7.5
265x3 @8

Incline-
185x10
195x10
205x8 x2

Dumbell Fly- 30x20 x2
V-Handle Pushdown- 50x20 x4

Both the flys and pushdowns were supersetted with rear delt raises, so that's like 200 reps of those in there too. Pretty good workout. I qualify 7.5's as heavy speed work in terms of difficulty. Taking things sort of light this week and building back up.

Stronghold
02-24-2011, 08:37 PM
Box Squat-
bar+avg x10 x2
135+avg x5
185+avg x2 @5
225+avg x2 x7 @6
225+avg x2 x5 @6.5
225+avg x2 @7

Hack Press-
270x10
290x10
310x10

Ghetto Reverse Hyper- 20 x3
TRX Pike- 12 x3
Calf Raise- 200x12 x4

Stronghold
02-25-2011, 01:05 PM
Bench, rotating grips-
bar x10 x2
135x5
185x3 @5
205x3 x3 @6
205x3 x5 @6.5
205x3 @7

Standing Press-
135x8
145x8 x2

Incline Swing- 35x20 x3
Cable Curl- 20x15 x3
Pushdown- 40x30 x2

Left tricep has been a little weird lately. Not like tendinitis weird, just sort of bound up and tight feeling. Going to start hitting it with the stick once or twice a day since I'm doing so much close grip stuff lately. Hopefully it will loosen up and not cause any problems.

stitch
02-25-2011, 01:47 PM
Bench, rotating grips-

Left tricep has been a little weird lately. Not like tendinitis weird, just sort of bound up and tight feeling. Going to start hitting it with the stick once or twice a day since I'm doing so much close grip stuff lately. Hopefully it will loosen up and not cause any problems.

You mean youre going to have me get your tricep with the stick 2x a day? :)

Stronghold
02-25-2011, 06:46 PM
You mean youre going to have me get your tricep with the stick 2x a day? :)

Well, yeah.

Stronghold
02-27-2011, 03:37 PM
Sumo Pull-
135x5
185x5
225x3
+belt
275x3
+mixed grip
315x3 @6
365x3 @7
405x3 @8
435x3 @9.5

4" Deficit Pulls (conventional)-
135x5
225x5
275x5
315x5 @7

Hammer Strength Row-
270x10
290x10 x2

Chins- bw x6 x4

Ran out of time, I'll do abs and hypers tomorrow.

Pulls felt pretty good. Finally starting to get it through my skull to drive my head back as I pull and everything came up pretty easily because of it. I got to the gym with about 90 minutes left until close so I hurried up my pulls a little bit and by the time I got to 435, I was pretty gassed. 435 came up very fast and I thought for sure I had a triple with 455 in me, but my body thought otherwise so I shut them down.

Stronghold
03-01-2011, 09:33 PM
Bench, thumbs on smooth-
bar x10 x2
135x5
185x5
225x3
255x3 @7
275x3 @8
315x3 @9
325x3 @10

Incline, pinkies on rings-
185x5 @7
195x5 @7.5
205x5 @8

Dumbell Fly- 30x20 x3
Rolling Kb XT- 18kg x12 x3
Cable Curl- 20x20 x2

Also did 80000000 reps of rear delt raises between sets.

325x3 is a huge PR, previous raw best was 315x3 with a comp grip.

stitch
03-01-2011, 10:36 PM
I guess the boat of nachos we had last night did the trick.

Stronghold
03-02-2011, 09:20 PM
I guess the boat of nachos we had last night did the trick.

Was there ever any doubt?

Box Squat-
bar x10
bar+avg x10
135+avg x5
185+avg x2 @5
225+avg x2 @6
245+avg x2 x6 @6.5
245+avg x2 x5 @7
245+avg x2 @7.5

Machine Shrug- 180x20 x3
Ghetto Reverse Hyper- x20 x3
Leg Raise- x15 x3
Calf Raise- 180 x20 x2

Sets felt fairly effortless, but not as fast as last week. I used more weight so I guess that makes sense, huh?

PeteTheGreek
03-03-2011, 03:50 PM
245+avg x2 @7.5

What the hell does the last number mean? Is it taking you 7.5 hours to complete the set or something?

Stronghold
03-03-2011, 05:52 PM
What the hell does the last number mean? Is it taking you 7.5 hours to complete the set or something?

You think I could go that long without a hamburger?

Seriously though, those are RPE's (rating of perceived exertion). Using them instead of percentages. It's a way of going by feel for rahtards who need their hands held with rules like myself.

10: max effort, no reps left in the tank
9: 1 rep left in the tank
8: 2-3 reps left in the tank
7: heavy but fast
6: speed weight

When the RPE goes up 1 point from where I started work sets, then I stop. Leaned about it from Mike Tuscherer, who has like a 900 something squat in USAPL.

Stronghold
03-04-2011, 08:17 PM
Bench, rotating grips-
bar x10 x2
135x5
185x3 @5
215x3 @6.5 x4
215x3 @7 x4
215x3 @7.5

Military Press- 135x10 x3
Incline Swing- 35x20 x3
Prone Curl- 20x20 x3
Pushdown- 50x15 x3

Stronghold
03-07-2011, 08:38 PM
Felt like dogchit yesterday. Pushed back pulling until today. Glad I did.

Sumo Pull-
135x5
185x5
225x5
+belt
275x3
+mixed grip
315x3 @6
365x1 @7
405x1 @8
455x1 @9
475x1 @9.5

Hammer Strength Row-
180x10
230x10
250x10
270x10
290x10
320x10

Chin, various grips- bw x5 x6
Back XT- 50x10 x3
TRX Pike- x15 x3

stitch
03-07-2011, 11:16 PM
Felt like dogchit yesterday. Pushed back pulling until today. Glad I did.

Sumo Pull-
135x5
185x5
225x5
+belt
275x3
+mixed grip
315x3 @6
365x1 @7
405x1 @8
455x1 @9
475x1 @P-****ing-R


Fixed that for ya.

Stronghold
03-09-2011, 07:15 PM
Incline, thumbs on smooth-
bar x10 x2
135x5 x2
185x3 @5
205x3 @6
225x3 @ 7
235x3 @7
245x3 @8
255x3 @9

Dumbell Bench-
90x12
95x10
100x10

Rear Delt Raise- 20x20 x4
Band Pushdown- lightx20 x4

Trained at a new gym tonight. It has two monolifts, a good power rack, and three EFS/WS competition benches. It's only about 35 minutes away so I will be making a point of getting up there twice a week or so.

Stronghold
03-10-2011, 07:24 PM
Box Squat-
bar x10 x2
145x5 x2
235x3
285x3
+belt
325x3 @7
+pro briefs
375x3 @7
415x3 @7.5
435x3 @8
455x3 @9

Conventional Pull, 3" deficit-
135x3
225x3
275x3 x2 @7
275x3 x2 @7.5
275x3 @8

Band Abs- average x20 x4
Band GM's- average x20 x4

Upper back not feeling so great today. 455 would have been more of an 8 if not for that. Felt harder than it looked apparently. Need to start getting under heavy weights more often. Yes, Pete, I KNOW.


http://www.youtube.com/watch?v=UTx_6FB4AgQ

stitch
03-10-2011, 09:39 PM
Pete, that song in the video was just for you.


http://www.youtube.com/watch?v=1aEImx74gLA&feature=related

And that too. Just for you.

Stronghold
03-13-2011, 03:56 PM
Bench, rotating grips-
155+minis x3 x5 @6.5
155+minis x3 x3 @7
155+minis x3 @7.5

Press-
135x8
155x8
175x5

45 Degree Lateral Raise- 25x15 x5
Band Pull-Apart- mini x10 x5
YTWL- x10 x until my arms fell off

PeteTheGreek
03-13-2011, 07:52 PM
Mmmm Hmmmm

Stronghold
03-14-2011, 03:47 PM
Putin' on for my commercial gym..

Wide Stance Good Morning-
bar x10 x2
135x5
185x3
225x3
275x3 @7
295x3 @8
320x3 @9

Hammer Strength Row-
180x15
200x15
220x15
230x15 x2

Pulldown- 100x15 x3
Kb Swing- 24kg x10 x3
Leg Raise- x12 x3

Upper back was giving me trouble today, took it kind of easy on the assistance because of that.

Stronghold
03-16-2011, 09:19 PM
Incline, thumbs on smooth-
bar x10
95x10
135x5
185x3
225x3 @7
245x3 @8
265x3 @9
275x2 @10

Dumbell Bench-
90x12
95x12
100x12

Cable Curl- 25x15 x4
Band Pushdown- light x20 x4
Band XT Rotation- mini x20 x2

Stronghold
03-17-2011, 08:05 PM
Box Squat-
bar x10 x2
145x5
235x3
285x2
+belt
325x2
+Pro briefs
375x2 x8

16" Rack Pull-
+belt, straps
bar +quad minis x3
135+quad minis x3
225+quad minis x3
275+quad minis x3 x5

Band Abs- avg x20 x2
Band GM- avg x20 x2
Oblique Pulldown- avg x15 x2
Pull Through- avg x20 x2
Chin up, various grips- bw x8 x3

Used straps on the pulls because I closed the latch on the mono on my left thumb and crushed the chit out of it.

Stronghold
03-19-2011, 03:41 PM
Press-
bar x10
95x5
135x5
155x5
185x4
205x1

Hammer Strength Shoulder Press-
180x12
200x12
210x12
220x12
230x12

Incline Y- 25x15 x4
Rear Delt Cable Row- 30x12 x4 *with band shoulder traction x15 s/arm each set
Front Raise- 30x12 x3
Incline Swing- 40x12 x3

Did work.

Stronghold
03-21-2011, 04:31 PM
Conventional Pulls, 2" deficit-
135x5
185x5
225x5
+belt
275x5
315x5 x3

Hammer Strength Row-
230x12
250x12
270x12
290x12
300x10

Chins, various grips- bwx5 x3
Low Cable Row- 50x15 x3
High Bar GM- 95x15 x3
Leg Raise- x12 x3

Get after it.

Stronghold
03-22-2011, 03:48 PM
Floor Press w/fat grips-
bar x10 x2
135x5
185x5
225x5 x3

Dumbell Bench-
85x12
90x12
95x12
100x12
105x10

Barbell Curl-
65x12
85x12
105x12

Cable Curl- 20x15 x2
Pushdown- 70x15 x2
Skullcrusher- 70x20 x3
Rear Delt Raise- 15x30 x3

Stronghold
03-24-2011, 08:11 PM
Squat-
bar x10 x2
135x5
225x5
275x5
+belt
320x5 x3

Leg Press-
5pps x12
6pps x12
7pps x12
8pps x12
8.5pps x10

Pull Thru- 100x15 x3
Airwalk- x10 x3
Back XT- 35x15 x3
Calf Raise- something x15 x3

Squats felt very fast and light, which is exactly how they should feel at 70%.

Stronghold
03-25-2011, 06:08 PM
Push Press w/fat grips-
bar x10 x2
95x5
135x5
160x5 x3

Hammer Strength Shoulder Press-
190x12
210x12
220x12
230x12
240x12

Incline Y- 30x12 x4
Cable Rear Delt Row- 35x15 x4 *w/ band shoulder traction x15s
Front Raise- 30x12 x3
Incline Swing- 40x15 x3

Stronghold
03-28-2011, 04:26 PM
Conventional Pull, 2" Deficit-
135x5
225x5
275x5
+belt
315x5 x2
335x4 x2

T-Bar Row-
140x12
160x12
170x12
180x12

Pull up- bw x8 x4
Dumbell RDL- 100x12 x3
Seated Calf Raise- 140x12 x3

stitch
03-29-2011, 09:12 AM
http://icanhascheezburger.files.wordpress.com/2009/03/funny-pictures-your-cat-has-been-working-out.jpg

Too much training. Needs moar cats.

Stronghold
03-29-2011, 08:38 PM
^ awesome.

Bench, thumbs on smooth-
bar x10 x2
135x5
205x5
245x5 x2
265x4 x2

Incline-
185x8
195x8
205x8
215x8

Incline Swing- 50x12 x3

Barbell Curl-
85x10
95x10
105x10

French Press-
115x12
125x12
135x10

Stronghold
03-31-2011, 03:34 PM
Squat-
bar x10 x2
135x5
225x5
275x5
+belt
320x5 x2
340 x4 x2

Leg Press-
5pps x12
5.5pps x12
6pps x12
6.5pps x12

Barbell Row-
225x12
235x12
245x12
255x9

Chins- bw x8 x4

Standing Calf Raise- 180x12 x3

Felt like garbage from being in the car for 14 hours yesterday.

Stronghold
04-01-2011, 03:30 PM
Press-
bar x10
95x5
135x5
160x5 x2
170x4 x2

Dumbell Bench-
90x12
95x12
100x12
105x12

Incline Y Raise- 35x12 x4

Dumbell Curl-
35x12
40x12
45x10

Pushdown- 70x12 x3