PDA

View Full Version : Jack's training log



jackh
03-01-2010, 07:45 PM
I need to start keeping track of my progress and most of my training partners post here....so here goes.

2/27/10 ME Squat

ssb box squat w/ blue bands
barx2
155x2
245x4x2
295x1
315x1

deadlift against quaded minis
135x1
225x1
315x1
365x1
385x1
405xmiss

GHR
bwx4x15

standing ab pulldowns
greenx4x15


2/28/10 extra workout
csr
1 platex5
2 platesx5
3 platesx5
4 platesx3x5

cable rows (close grip)
200x3x10

face pulls
70x4x15



3/1/10 ME Bench

bench
135x3
185x3
225x2
285x2
add phenom
2board
315x2
1 board
365x1
to chest
405x1
430x1
455xmiss

raw 4 board
315x3x5 (my ass keeps coming up)
335x2
225x20 (elbows out)

high bb row
135x2x12

band pull aparts
minix3x15

jackh
03-02-2010, 06:23 PM
3/2/10 ME Squat

conventional block pulls (bar 2 inches below knees)
225x3
315x1
405x1
475x1
535x1
555x1 (ughh, this was really hard. I was expecting 600)

seated ssb good mornings
155x5x10

45 degree back raise
purple bandx15
greenx2x10

GHR
45x3x5

chinups
bw+45x15, 10, 9
bwx15, 10

db shrugs (hold for 2 count at top)
100sx3x10

will do abs tomorrow

akwcu
03-03-2010, 03:52 PM
Good wrkouts jacko nice volume

jackh
03-04-2010, 07:31 PM
3/4/10 bench accessory

incline db bench
80sx3x10

jm press
barx20
65x15
85x2x15
105x3x10

band tri extensions
mmx4x15

chest supported db row
80sx2x10

hammer curls
30sx2x10

jackh
03-06-2010, 02:31 PM
3/6/10 Free squat

Free squat with bands (preds and suit)
bluex3
blue+greenx2
145+blue+greenx2
235+blue+greenx2
295+blue+greenx1
325+blue+greenx1
345+blue+greenx2x1
375+blue+greenx1
385+blue+greenxx2x1
405+blue+greenx1

sumo deadlift w/ quaded minis
225+minisx1
275+minisx1
315+minisx1
365+minisx1
405+minisx1
455+minisx1
500+minisxmiss

GHR
purple bandx4x8

standing abs
90x3x12

band pullaparts
minix2x20

jackh
03-09-2010, 03:08 PM
3/8/10 ME Bench

felt real beat up from saturday so i didn't put the shirt on

bench
barx10
135x5
190x3
225x3
2 board
275x3
315x1 (wasn't quite warm yet)
3 board
315x2x3 (very easy)
2 board
275x2x5
1 board
275x5

lat pulldown
135x4x12

tri pushdowns
purplex4x15

thats it...i was tired

jackh
03-15-2010, 07:34 PM
3/15/10 ME Bench

bench
225x3
275x1
290x2

add shirt
365x1
405x2x1
315x2x3

close grip raw 4 board
225+minisx2x5
245+minisx3

band pushdowns
purplex4x12

cable pushdowns
platex2x15

lat pulldowns
3 platesx3x10

jackh
03-17-2010, 06:39 PM
3/16/10 ME squat

deficit pull (standing on 5" blocks)
135x5
225x5
315x5
365x3x5 ... wasnt too bad,but the 5" block was a little much. The bar literally started out at the top of my shoelaces

ssb GM
doubled minis +125x4x8

GHR
45x4x5

db row
80sx15
120x2x15

abs
2 doubled minisx3x15

jackh
03-21-2010, 03:20 PM
3/18/10 DE bench

speed bench w/ mini under bench
155x9x5

rolling db extensions
35s x 4 x 12

lat pulldown
3x15

pushdowns
3x15

side raises
20s x 3 x 15



3/21/10 ME Squat

Free squat w/ reverse bands
500x1
550x1
635x2x1
685x1

deadlift against doubled minis (not quaded for some reason)
225x1
315x1
405x3
add 2 inch deficit
455x3
500x1

standing abs
3x15

side bends
80x3x10

Coke
03-21-2010, 09:22 PM
Good luck with your goals man, efforts are solid in here.