PDA

View Full Version : Marty's Lifting Log



marty22877
03-03-2010, 08:26 AM
So i'm starting a log here, a bunch of my training partners have logs here as well as a friend or two. I lift at Dynamo Club in Rising Sun, MD for my shirt and squat days. The other days i lift at a local gym. I am a competitive powerlifter and i train in gear, so yes, i'm a gear whore. My best numbers are: Squat - 785, Bench - 565, Deadlift - 560,. Total - 1885.

marty22877
03-03-2010, 08:31 AM
Thursday 2/25/10 - Shirt Day

Bash
worked up to 575x1

Face Pulls
4x10

Pushdowns
4x10

marty22877
03-03-2010, 08:34 AM
Saturday 2/27/10 - DE Squat

Box Squats, double ply hardcores
285+blue and greenx2x2
325+blue and greenx2x2
375+blue and greenx2x2
415+blue and greenx1

Conv Raw Pulls
135+minisx1
225+minisx1
275+minisx1
315+minisx1
365+minisx1

Standing Abs
5x10

marty22877
03-03-2010, 08:35 AM
Tuesday 3/2/10 - ME SQ/DL

Back Attack
1 plate+greenx5
1 plate+quarter+greenx5
2 plates+greenx4x5

CV Deadlifts
4x10

Hamstring Curls
greenx4x10

Standing Abs
green+purplex4x20

since i'm doing multiple bands, only doing accessory stuff on my ME days

marty22877
03-05-2010, 08:55 AM
Thursday 3/4/10

Shirt Work, 56 Rage X
315x1
365x1
405x1
455x1
515x2x1

4Boards, raw, pinky on rings
315x3x5

Pushdowns
5x10

Face Pulls
2x15

marty22877
03-06-2010, 04:50 PM
Saturday 3/6/10

Free Squats, ginny and hardcores
145+blue and greenx1
235+blue and greenx1
325+blue and greenx1
375+blue and greenx1
415+blue and greenx1
465+blue and greenx1
505+blue and greenx1
545+blue and greenx1, cut this a bit
545+blue and greenx1, to depth

Conv Pulls, hardcores
135+minisx1
225+minisx1
275+minisx1
315+minisx1
365+minisx1
385+minisx1

Standing Abs
5x10

JRider23
03-06-2010, 05:15 PM
**** man!!! keep up the great work. What do you do for standing abs?

marty22877
03-06-2010, 05:42 PM
just the spud ab strap pull down, and thanks

marty22877
03-09-2010, 04:52 PM
Tuesday 3/9/10

Back Attack
green bandx5
quarter+green bandx5
plate+green bandx5
plate+quarter+green bandx5
2plates+green bandx5
2plates+quarter+green bandx5

CV Deadlifts
4x5

Leg Extensions
4x10

Standing Abs
bluex4x10

marty22877
03-12-2010, 06:44 AM
Thursday 3/11/10

Raw 4boards, ring finger on rings
365x5x3

Face Pulls
4x10

DB Shoulder Press
4x10

Pushdowns
1x30

Barbaccio
03-12-2010, 07:43 AM
Nice rows Marty. Your strength is really coming up lately!

marty22877
03-13-2010, 04:17 PM
Saturday 3/13/10

Free Squat, ginny and hardcores
615x3x1

Sumo Pulls
225+minisx1
275+minisx2x1
315+minisx1
265+minisx1
405+minisx1

Standing Abs
4x10

marty22877
03-20-2010, 05:23 PM
Thursday 3/17/10

Shirt Work, ragex
495x3x2

Face Pulls
3x10

Pushdowns
4x10

marty22877
03-20-2010, 05:25 PM
Saturday 3/20/10

Free Squat, reverse monster minis
725x3x1

Sumo Pulls
315+single minix4x1
405+single minix2x1

Standing Abs
5x10

akwcu
03-20-2010, 05:34 PM
hey marty laughypants, what is pro total for 308 and for SHW?

marty22877
03-20-2010, 05:40 PM
i'm pretty sure 308 is 2400 and shw is 2500

t gale
03-21-2010, 08:45 AM
Looking strong Marty. Looking ready for meet.

marty22877
03-21-2010, 03:01 PM
thanks timmay

marty22877
03-23-2010, 06:32 AM
Monday 3/22/10

DB Shoulder Presses, ~10-20sec break between sets
20x10
25x10
30x10
35x10
30x10
25x10
20x10

Chest Fly Machine
4x10

Rear Delt Machine
4x10

Rope Face Pulls
4x10

Close Grip Rows
4x10

marty22877
03-23-2010, 05:11 PM
Tuesday 3/23/10

Speed Sumos, belt only
315+2sets of chainx2x1
315+3sets of chainx6x1

Back Attack
3plates+green bandx3x3

CV Deadlifts
3x5

Standing Abs
4x10

akwcu
03-23-2010, 05:20 PM
righteous shoulder work bro

marty22877
03-26-2010, 06:38 AM
Thursday 3/25/10

Shirt Work, Rage 10
315x1
365x1
405x1
455x1
495x1
545x2x1

Lat Pulldowns
3x10

Pushdowns
3x10

Face Pulls
3x8

Band Pull Aparts
purplex3x15

Mick Manley
03-27-2010, 03:04 PM
youre so hot

marty22877
03-28-2010, 10:00 AM
Saturday 3/27/10

Free Squat, ginny and hardcore briefs
655x1
705x1, real slow
add strangulators
725x1, much better
745x1

Standing Abs
4x10

the goal was to do reverse bands around 785-800 but i was pretty slow today so we went by feel. ended up with a pretty good day.

Mick Manley
03-28-2010, 12:19 PM
Saturday 3/27/10

Free Squat, ginny and hardcore briefs
655x1
705x1, real slow
add strangulators
725x1, much better
745x1

Standing Abs
4x10

the goal was to do reverse bands around 785-800 but i was pretty slow today so we went by feel. ended up with a pretty good day.

the point of the reverse bands are for when ur squats are slow

marty22877
03-29-2010, 04:24 PM
Monday 3/29/10

Face Pulls
5x10

Chuck V Rows
5x10

Rear Delt/Back Machine
5x10

Chest Fly Machine
5x10

DB Shrugs
1x37

akwcu
03-29-2010, 04:45 PM
37 reps?!?! **** bro!! yous a animal!!!

marty22877
03-29-2010, 05:10 PM
it was meant to be 35, but my traps were so pumped my fingers decided to type 37

marty22877
04-05-2010, 06:16 AM
Thursday 4/1/10

Shirt Work, 2bd, ragex
455x1
495x1
545x1
585x1
635x1

Face Pulls
4x10

Pushdowns
4x10

marty22877
04-05-2010, 06:17 AM
Saturday 4/3/10

Free Squats, reverse bands, ginny, hardcores, strangulators
775x1
815x1
845x1

Standing Abs
4x10

Coke
04-05-2010, 10:50 AM
Wow man, astounding lifts there!!

sambone
04-10-2010, 12:39 PM
Good **** marty. What's Back Attack consist of?

marty22877
06-12-2010, 03:23 PM
Tuesday 6/8/10

Raw Conv Pulls, Standing on 2" block
275x3
325x2x3
375x3x3

Back Attack
3plates+blue bandx4x5

Leg Extensions
4x10

Standing Abs
4x20

Thursday 6/10/10

Raw 4bd, middle finger on rings
135x3
225x3
275x3
315x3
365x3
405x3
455x1

Face Pulls
4x10

Pushdowns
5x10

Saturday 6/12/10

Box Squats
325+bluesx2x2
375+bluesx4x2
415+bluesx2
455+bluesx1

Raw Conv Reverse Blue Band Pulls
245x1
335x1
425x1
475x1
515x1
565x1

45 Hypers with Medicine Ball
4x10

Standing Abs
4x10

JRider23
06-12-2010, 06:41 PM
insane lifting in here man. any goals for the future?

akwcu
06-12-2010, 10:26 PM
Cmon mehehvhhehh

marty22877
06-14-2010, 11:50 AM
insane lifting in here man. any goals for the future?

get my elite

and adam, suck it fatty

ben21921
06-14-2010, 02:54 PM
keep working hard and your elite will be your next meet

marty22877
06-16-2010, 06:53 AM
Tuesday 6/15/10

Face Pulls
4x10

Vogelpohl Rows
4x10

Rear Delt Machine
4x8

Back Attack
1 plate+greenx5
1 plate+quarter+greenx5
2 plates+greenx5
2 plates+quarter+greenx5
3 plates+greenx5
3 plates+quarter+greenx5

Leg Extensions
5x10

Standing Abs
4x10

Leg Curls
2x10

marty22877
06-18-2010, 09:03 AM
Thursday 6/17/10

Reverse Blue Band Presses
245x5
335x3
add shirt and 3bd
425x1
475x1
drop down to 2bd
515x1
565x1
drop down to 1bd
605x1
655x1

Reverse Blue Band Presses, raw
4bd, pinky on rings
335x12
middle finger on rings
385x8
comp grip
425xfail

DB shoulder Press supersetted with Shrugs
30x4x10 of the presses x20 of the shrugs

Pushdowns
4x10

Purple Band Pull Aparts
4xfailure

marty22877
06-19-2010, 03:22 PM
Saturday 6/19/10

SSB Foam Box Squats w/ 200lbs of chain completely hanging off the ground
295+chainsx4x2
345+chainsx2x2
395+chainsx1
445+chainsxmiss

Ultra Wide Sumos
225+minisx2x1
315+minisx2x1
315x5
405x1

45 Degree Hypers w/ Medicine Ball
4x10

Standing Abs
4x10

marty22877
06-22-2010, 06:35 AM
Monday 6/21/10

Face Pulls
4x10

Vogelpohl Rows
4x10

Low Row
4x20

Rear Delt Machine
4x10

Fly Machine
4x10

that was it, it was national curl day at the gym and all of the dbs were taken up by the curl and tricep kick back brigade

marty22877
06-23-2010, 06:09 AM
Tuesday 6/22/10

Rack Pulls, pin 3
415x5x3

Leg Extensions
4x10

Green Band Leg Curls
4x10

Standing Abs
4x15

Back Attack
2plates+green bandx3
3plates+green bandx3x3

marty22877
06-25-2010, 11:15 AM
Thursday 6/24/10

Raw bench w/ doubled over purple bands and doubled over monster mini's
1bd,pinkies on rings
95+bandsx1
2bd, pinkies on rings
135+bandsx1
4bd, middle finger on rings
135+bandsx7
185+bandsx3

Face Pulls
4x10

Pushdowns
4x10

Band Pull Aparts
4x20

marty22877
06-26-2010, 05:49 PM
Saturday 6/26/10

Box Squats
325+bluesx2x2
375+bluesx2x2
415+bluesx2
415+bluesx1, wanted a double but the strap came down and hit me on the hand as i came up
475+bluesx1
505+bluesx1

Rack Pull, pin 1, quaded purples
135x1
185x1
225x1
275xmiss

Standing Abs
5x10

marty22877
07-02-2010, 09:06 AM
Thursday 7/1/10

Raw Bench, 200lbs of chain
off a foam block, pinkies on rings
95+chainsx3
135+chainsx3
185+chainsx3
225+chainsx3
275+chainsxmiss
4board, middle finger on rings
275+chainsx3
315+chainsx1, i'm not sure if i did another set, i forget

Cambered Bar
135x10
185x10

Band Pull Aparts
5xfailure

Pushdowns
4x10

Band Face Pulls
4x15

t gale
07-02-2010, 11:55 AM
Looking strong in here Marty. good push. hey by the way what is back attack? Hope all is well with the crew.

marty22877
07-02-2010, 12:08 PM
Looking strong in here Marty. good push. hey by the way what is back attack? Hope all is well with the crew.

what's up timmay, all is well. we're plugging along as usual. and a back attack is this:

http://www.youtube.com/watch?v=Q55n2CqBA8I

chaddukes
07-14-2010, 06:17 AM
Ok Marty. Vacations over. This log isn't going to update itself!

marty22877
07-30-2010, 07:08 AM
Thursday 7/29/10

Raw 2bd, 5 sets of chain, we weighed it out to be 160lbs at lockout
95x3
135x3
185x3
225x1
255x1
275x1
315xfail
135x14

Football Bar Shoulder Presses, pins were set right at the top of the head
135x10
185x6
135x12

Band Pushdowns
4xfailure

Band Pull Aparts
4xfailure

felt good to be back in the gym, i'm finally not sick anymore and can get back to training.

marty22877
07-31-2010, 12:53 PM
Saturday 7/31/10

Box Squat
325+bluesx2x2
375+bluesx4x2

Sumo Deadlift, plates on 4" box
405x2x1
455x6x1

45 Hypers with Med Ball
4x10

Standing Abs
5x10

Face Pulls
5x10

Chuck V Rows
5x10

chaddukes
08-02-2010, 06:12 AM
Glad to see you back posting. You looked good on Saturday. Thanks for the help as always.

marty22877
08-03-2010, 06:43 AM
Monday 8/2/10

Face Pulls
5x10

Vogelpohl Rows
5x10

Close Grip Low Rows
4x10

Rear Delt Row
4x10

Pec Deck
4x10

DB Side Raises
25sx4x10

Hammer Grip DB Shoulder Presses
25sx4x10

Hammer Grip Curls
25sx4x10

everything done in about 35 min. in and out quick.

marty22877
09-10-2010, 10:42 AM
i guess i better start posting again. here's the last couple of workouts:

Saturday 8/21/10

Multiple bands, blue and 2 greens
195x2x2
235x2x2
285x4x2

pin 3 rack pulls, quaded purples
i think i worked up to 225x1

45 hypers
all the bandsx4x10

Standing Abs
4x10

Monday 8/23/10

a lot of upper body accessory work, dont really remember

Tuesday 8/24/10

Raw Conv Pulls
495x2
405x6x3

Back Attack
5x10

Leg Extensions
4x10

Standing Abs
4x10

Thursday 8/26/10

Shirt Work - Rage X
455x3x2
455x4

Overhead Press with Football Bar
4x10

Pushdowns
4x10

Face Pulls
4x10

Saturday 8/28/10

Multiple Bands - blue and 2 greens
worked up to 355x1

Standing Abs
4x10

that's it, bands fried me

Monday 9/30/10

a lot of upper body accessory work

Tuesday 9/31/10

Raw Conv Pulls
475x2

that's it, back locked up

Thursday 9/2/10

Shirt Work, Phenom
405x1
455x1
495x1
545x1

Pushdowns
4x10

Face Pulls
4x10

Monday 9/6/10

Raw Conv Pulls
425x3x3
on 2" box
345x3x3

Band Leg Curls
4x10

45 Hyper
4x10

Standing Abs
4x10

Thursday 9/8/10

Shirt Work, Phenom
455x2x2
495x2
515x2

Pushdowns
6-8x10

Face Pulls
4x10

Band Pull Aparts
4x15

marty22877
09-11-2010, 04:45 PM
Saturday 9/11/10

Free Squats, ginny, predators, no knee wraps
455x1
545x1
595x1
635x1
685x1
725x1
775x2x1

Standing Abs
7x10

first time back in a suit since my meet in may.

Coke
09-11-2010, 10:00 PM
Lifts are amazing Marty, glad to see the efforts.

marty22877
09-13-2010, 03:54 PM
Monday 9/13/10

Pull Aparts
5x10

Low Rows
5x15

Front Raises
5x10

Pushowns
5x15

couldnt make it to the gym today so i did this real quick when i got home with bands.

marty22877
09-15-2010, 08:35 AM
Tuesday 9/14/10

Raw Conv Pulls, no belt
445x2
standing on 2" platform
365x3x3

Leg Extensions
5x10

Standing Abs
6x10

back pumps are finally going down

marty22877
09-17-2010, 07:31 AM
Thursday 9/16/10

Shirt Work, Phenom
315x1
405x1
455x1
495x1
545x2x1

Pushdowns
6x10

Face Pulls
3x10

marty22877
09-21-2010, 06:25 AM
Saturday 9/18/10

Free Squat, full gear
worked up to 755x3x1

Sled Pulls
8 trips

45 hypers
2x10

Standing Abs
5x10

Monday 9/20/10

face pull
5x10

seated row
3x10

chest supported row
4x10

dumbbell press
25sx2x50

tri pushdown w/ fat bar
4x10

upright row
2x15

side raise
4x10