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LouPac
04-11-2010, 05:26 AM
Well, after having a kid, buying a house, and starting school full-time I was out of the gym for almost a year. Lost plenty of strength and got nice and flabby. :( I've been back in the gym the last couple of months getting a semblance of some strength back. 4 weeks ago I started Wendler's 531 and I'm hoping to get back close to what I was a couple of years ago.

Stats: 5'10", 215, Bench:~305, Squat:~305, Deadlift: ~365
Stats before I became a lazy piece of crap: 5'10", 200, Bench: 350, Squat: 405, Deadlift:450

Monday 4/5
Military press: 45*15, 95*10, 115*5, 135*3, 150*4
Pull-ups: 10, 10, 7
Dips: 15, 15, 15
Hammer curls: 40*10, 45*8, 35*12

Tuesday 4/6
Deads: 45*12, 95*8, 135*5, 185*5, 225*5, 250*5, 285*3, 320*3
Good mornings: 135*8*3
Front squats: 155*6, 155*6, 155*5

Thursday 4/8
Bench press: 45*15, 95*12, 135*9, 155*5, 185*5, 205*5, 225*5, 255*3, 285*3, 225*10
DB Bench press: 60*15, 60*12, 60*12
DB rows: 75*10*3
Pressdowns: 130*8, 120*10, 110*10

LouPac
04-11-2010, 05:20 PM
15 min. on bike
Squats: 105*5, 155*5, 195*5, 230*5, 255*3, 285*3
Leg press: 270*15, 320*12, 320*12

LouPac
04-12-2010, 10:48 PM
Deload week:
Overhead press: 45*15, 65*5, 85*5, 95*10
Shrugs: 135*12, 185*10, 225*8, 275*5
Pullups: 10, 10, 10
Dips: 15, 15, 15
Hammer curls: 30*15, 30*15, 30*12

LouPac
04-13-2010, 08:14 PM
Deads: 45*10, 135*5, 175*5, 210*15
GM: 155*10*3
Front squats: 155*8*3

LouPac
04-15-2010, 07:00 PM
Bench: 45*15, 95*12, 135*5, 155*5, 185*15
DB Bench: 75*10, 75*10, 75*8
DB rows: 75*10*3
Pressdowns: 100*10. 80*15, 80*12

LouPac
04-17-2010, 05:50 PM
Squats: 105*5, 135*5, 155*5, 185*10
Power cleans: 135*5, 155*4, 175*3
Leg press: 320*15, 360*15, 410*12

Deload week over!

LouPac
04-19-2010, 07:55 PM
45 minutes of B-ball followed by:
Overhead press: 45*12, 95*5, 105*5, 120*5, 140*7
Shrugs: 225*10*3
Pull-ups: bw*10*3
Dips:bw*15*3

LouPac
04-20-2010, 08:08 PM
Deads: 45*10, 135*5, 185*5, 235*5, 275*5, 305*6(I should of had a couple of more but my grip slipped )
GM: 155*10*3
Front squats: 155*8*3

Longhorn
04-20-2010, 08:32 PM
good luck achieving your goal and Good job keep it up!

LouPac
04-21-2010, 07:40 PM
good luck achieving your goal and Good job keep it up!

Thanks man!

LouPac
04-24-2010, 04:37 PM
Bench: 45*15, 95*12, 135*10, 155*8, 185*5, 205*5, 230*5, 260*4 (Ran out of gas & didn't have a spotter so I didn't chance going for another)
DB Incline Bench: 65*15, 70*15, 70*12
Chins: BW*10, BW*8, BW*7
DB Rows: 80*10*3
Pressdowns: 120*15, 130*12, 140*12
Box jumps from seated position: 24"*5, 30"*5, 30"*5

LouPac
04-26-2010, 08:17 PM
Squats: 45*10, 95*8, 135*5, 185*5, 205*5, 235*5, 265*6
Powercleans: 155*3*3
GHR: BW*10*4

LouPac
04-27-2010, 08:45 PM
Overhead press: 45*15, 75*10, 115*3, 130*3, 145*7
Pull ups: 12, 10, 8
Dips: 15, 15, 15
Shrugs: 225*10, 225*8, 225*10
DB curls: 35*10*3

LouPac
05-03-2010, 09:41 PM
GHR: 8, 8, 8
Deads: 135*3, 225*3, 255*3, 290*3, 325*5
GM: 135*10
Front squats: 155*8*3
Ab wheel: 12, 10, 8
Kettlebell swing: 55*12, 65*10
Burpees: 8, 8, 8

LouPac
05-10-2010, 09:09 PM
1 hour of B-ball
Blast strap push ups: BW*10, BW*5
Bench press: 135*5, 155*5, 185*3, 215*3, 250*3, 280*5
Blast strap push ups: BW*8, BW*8, BW*8
Chin ups: 25*7, 25*5, 25*5
Kroc Rows: 50*20, 50*20, 50*20

LouPac
05-11-2010, 07:55 PM
5 min. Jump rope
Squats: 95*10, 135*5, 155*5, 185*3, 220*3, 255*3, 285*5
Power cleans: 155*5, 165*3, 175*3
GHR: BW*10, BW*8, BW*8

LouPac
05-13-2010, 08:19 PM
Overhead press: 45*10, 95*5, 120*5, 140*3, 155*3
Pull ups: BW*12, BW*10, BW*8
Dips: BW*15, BW*15, BW*15

SCmmaFAN
05-13-2010, 08:50 PM
Solid lifting here! You have some nice numbers considering you were out for almost a year.

LouPac
05-14-2010, 06:02 PM
Solid lifting here! You have some nice numbers considering you were out for almost a year.

Thanks man!

Deadlifts: 45*10, 135*5, 225*3, 270*5, 315*3, 345*5
Front squats: 175*7*3
GHR: BW*10*3

Keith
05-15-2010, 09:27 AM
Damn, looks like you need some more support in here! Numbers in here are looking solid, brother. But why in the hell are you benching the same as you squat? lol.

LouPac
05-18-2010, 08:24 PM
Damn, looks like you need some more support in here! Numbers in here are looking solid, brother. But why in the hell are you benching the same as you squat? lol.

Keith, I had knee surgery in 2008 and it really set me back a lot.

Bench: 45*15, 95*12, 135*10, 155*8, 185*5, 205*5, 230*5, 260*3, 290*4 (PR)
Chins: 25*7, 25*6, 25*5
Blast Strap push ups: 10, 10, 10
Kroc rows: 55*20*3
Press downs: 150*12*3

LouPac
05-23-2010, 08:13 AM
So I was wondering what to expect for this week's squat workout. Last week I pulled a hip flexor somehow, and last Sunday I sprained my foot playing basketball. How shocked I was when I set a new squat PR today!

Squats: 45*10, 135*5, 185*5, 230*5, 265*3, 300*7(PR by 2 reps - set 2 years ago)
Power cleans: 165*3, 165*3, 175*3
GHR: 10, 10, 10
Ab wheel: 10, 10, 10

I said it before and I'll say it again, I'm really loving 531, I can't remember the last time I set 2 PRs in 1 week.

Keith
05-23-2010, 09:50 AM
Sorry to hear about your knee surgery, bro. Glad to hear 5/3/1 is treating you really well! Those are some sick PR's!!

LouPac
05-27-2010, 08:52 PM
Thanks Keith!

Overhead press: 45*10, 70*5, 85*5, 100*5
Pull ups: 10, 10, 10
Dips: 15, 15, 15

Keith
06-01-2010, 10:55 PM
Where art thou?

LouPac
06-03-2010, 05:23 PM
Keith! Thanks for the support man. I had a crazy week. My wife got into an accident last week, then I had a couple of tires go on my car at the same time, we went away for the weekend, our anniversary was on Monday so I had to go out with the wifey, I went to Fenway park for the night Tuesday, then I came home 5:30 Wednesday morning and crashed the whole day/watched my son. Back in the saddle today!

Overhead press: 45*12, 95*5, 110*5, 125*5, 145*5
Pull ups: 12, 10, 8
Dips: 15, 15, 15
Skull crushers: 90*10, 90*8, 90*7

Keith
06-03-2010, 06:21 PM
Damn, that's a whole lot of events in a single week. Hope the wifey was/is okay! How old are you?

LouPac
06-03-2010, 07:25 PM
Damn, that's a whole lot of events in a single week. Hope the wifey was/is okay! How old are you?

She's ok, just a bit sore from the whiplash. She got rear-ended in the Jetta by an F150, so she got a pretty big jolt. I'm 37.

LouPac
06-04-2010, 06:00 PM
Deadlifts: 45*15, 135*5, 185*5, 245*5, 280*5, 315*10(PR), 315*1, 225*1
Front squats: 185*6, 185*5, 185*5
GHR: 10, 10, 10

Keith
06-04-2010, 06:11 PM
Hell of a PR, dude! Congrats. Do you reset or touch-and-go?

LouPac
06-04-2010, 06:16 PM
Hell of a PR, dude! Congrats. Do you reset or touch-and-go?

Depends on the day, today I did touch and go. Usually with the heavier weight I'll reset.

LouPac
06-07-2010, 09:01 PM
Bench: 45*15, 95*12, 135*10, 185*5, 205*5, 235*5, 265*6
Chins: 25*8(PR), 25*6, 25*5
1 arm DB rows: 70*20, 70*18, 70*18

Keith
06-07-2010, 10:08 PM
Damn, your bench is depressing to look at. Great to see a chin PR, those are always hard to get.

LouPac
06-07-2010, 10:38 PM
Damn, your bench is depressing to look at. Great to see a chin PR, those are always hard to get.

Ugh, I'm just trying to get back to my 1RM PR of 350. I'm close...

LouPac
06-08-2010, 08:40 PM
Ugh, fighting a head cold & I feel like crap, went into the gym just in case I was too ill later in the week to go.
Squats: 45*10, 145*5, 185*5, 210*5, 240*5, 275*5
Powercleans: 165*3*3
GHR: 10 (twisted my knee setting up for the next set ad just called it a night)

dynamo
06-08-2010, 11:09 PM
I like what I see keep it up ;-)

LouPac
06-11-2010, 06:09 PM
I like what I see keep it up ;-)

Thanks man!

Deads: 45*10, 135*5, 185*3, 225*3, 265*3, 300*3, 345*5
Overhead press: 45*10, 95*5, 120*3, 135*3, 150*5
Dips/GHR: 15/10, 15/10, 20/10

LouPac
06-12-2010, 07:18 PM
Maxed out at pull-ups: 16 @ 215lbs

http://www.youtube.com/watch?v=49qWi-TrNaM

LouPac
06-14-2010, 09:34 PM
Bench:45*15, 95*10, 135*10, 185*5, 225*3, 275*1, 315*1, 325-Failed
Deads: 45*10, 95*5, 135*3, 225*2, 275*1, 315*1, 365*1, 405*1, 425*1
Overhead press: 95*5, 135*1, 175*1
Box jump: 36"
Ab wheel: 35 reps in 1 minute

LouPac
06-14-2010, 11:05 PM
My bench was ugly as hell!

http://www.youtube.com/watch?v=W_khll_BMo8

dynamo
06-14-2010, 11:59 PM
My bench was ugly as hell!

http://www.youtube.com/watch?v=W_khll_BMo8

i believe you uploaded your chin up video twice. BEST FIX IT!

LouPac
06-15-2010, 05:42 AM
i believe you uploaded your chin up video twice. BEST FIX IT!

Actually, this was a competition for another forum. The pull-ups are just at the beginning, the rest of the lifts/exercises are after.

LouPac
06-18-2010, 08:42 AM
Overhead press: 45*15, 95*8, 125*3, 145*3, 160*3
Face pulls: 90*15, 100*12, 100*12
Skull crushers: 90*12, 100*10, 100*10
Hammer curls: 40*12, 45*10, 50*8

Keith
06-18-2010, 11:34 AM
Damn that looked like a taxing session the other day! Working up to an overhead single must have been difficult after benching that heavy! Solid numbers in here, man. Can't watch the videos at work but I'll check them out when I'm at home.

LouPac
06-18-2010, 05:31 PM
Damn that looked like a taxing session the other day! Working up to an overhead single must have been difficult after benching that heavy! Solid numbers in here, man. Can't watch the videos at work but I'll check them out when I'm at home.

Yeah man, I was beat for a few days. Heck, I think I'm still feeling it because I was pretty weak in the overhead press this morning.

LouPac
06-19-2010, 08:50 AM
Squats: 45*10, 135*5, 225*3, 260*3, 290*10(PR)
GHR: 12, 12, 12
Decline sit-ups w/ medicine ball throws: 16*15, 16*12, 16*10

Keith
06-19-2010, 09:33 AM
Great pull-up strength for your weight, man. Your bench isn't that ugly, just that your pressing power on your left side pwns! Great squat PR, too!! That's a hell of a squat.

LouPac
06-19-2010, 06:13 PM
Great pull-up strength for your weight, man. Your bench isn't that ugly, just that your pressing power on your left side pwns! Great squat PR, too!! That's a hell of a squat.

Thanks man, I'm pretty much all caught up with the strength gains, just need a few more pounds on my bench and deadlift to be all the way back. :)

LouPac
06-21-2010, 07:58 PM
Bench press: 45*15, 95*10, 135*5, 185*3, 220*3, 250*3, 280*5
Chins: 30*8, 30*7, 30*7
1 Arm DB rows: 90*15, 90*12, 90*12
Pressdowns: 150*15, 150*5, 150*12

SCmmaFAN
06-21-2010, 08:23 PM
Solid workouts! Definitely solid on the bench and real nice on those chin-ups!!!

LouPac
06-21-2010, 08:28 PM
Thanks man! I'm trying to do what I can with a busy schedule.

LouPac
06-22-2010, 08:41 PM
Ugh, I did not feel like the gym today. I did some painting today, then went to the beach for a few hours, and I had a headache all day. I had to practically drag myself in there tonight, all for a lousy workout too.

Deads: 45*10, 135*5, 225*3, 260*3, 300*3, 335*5
GHR: 12,12,12
Medicine Ball slams:16*15, 16*15, 16*15

LouPac
06-25-2010, 05:30 PM
I think I need to reset my 531 program, it's getting a bit difficult on upper body lately.

Overhead press:45*10, 95*8, 125*5, 145*3, 160*3-PR
Pull-ups: 12, 12, 8
Dips: 20, 20, 15
Thrusters: 95*10*3

LouPac
06-29-2010, 09:04 PM
Deads: 45*10, 135*5, 225*5, 280*5, 315*3, 355*5(PR)
Front squats: 185*5*3
GM: 135*15, 155*15, 175*12
GHR: 12, 10

SCmmaFAN
06-29-2010, 09:13 PM
Big deadlifting and OHP! Keep up the solid work!!!

LouPac
07-01-2010, 01:37 AM
Thanks buddy! 531 is pretty amazing. I've never hit so many PRs in such a short period of time then on this program.

Keith
07-01-2010, 10:02 AM
Damn, medicine ball slams while you had a headache all day?! LOL, how'd that feel? That's a sick overhead press, dude!! Really strong. Do you think your deadlift max is pretty low? I thought you pull in the low 400's?

LouPac
07-01-2010, 07:16 PM
Damn, medicine ball slams while you had a headache all day?! LOL, how'd that feel? That's a sick overhead press, dude!! Really strong. Do you think your deadlift max is pretty low? I thought you pull in the low 400's?

The ball slams didn't feel great on my headache, but I had to let some agression out so they came in handy for that. lol

My 1RM PR is 455, but that was a few years ago. I was on a deadlift kick and started maxing out every single week and killed my CNS and my deadlift progress. Throw in knee surgery, a BJJ elbow injury, and almost a year off due to my son being born and buying a fixer upper house, and you have my weak deadlift.

LouPac
07-02-2010, 06:13 PM
I got a decent workout in despite working on only 4 hours sleep. :unamused:

Bench:45*20, 95*12, 135*8, 185*5, 235*5, 265*3, 295*3
Chins: 35*10, 35*7, 35*5
1 Arm DB rows: 100*10*3
Suspended push-ups: 15, 10, 10
Pressdowns: 150*10*3

LouPac
07-03-2010, 08:19 AM
Squats: 45*10, 135*5, 185*5, 240*5, 275*3, 305*6(PR)
Power cleans: 155*5, 175*2, 185*1, 195*1(PR)

LouPac
07-12-2010, 08:54 PM
Man, these 5 rep weeks always kill me for some reason!

Overhead press: 45*10, 95*5, 115*5, 130*5, 145*5
Pull ups: 12, 10, 10
Dips: 25*12, 25*12, 25*10
Skull crushers: 110*8, 110*5
DB curls: 35*10, 30*12

LouPac
07-14-2010, 07:24 PM
Deads: 45*15, 135*8, 225*5, 250*5, 285*5, 325*7(PR)
Front squats: 185*6, 185*5, 185*5
GHR: 12, 12, 12

SCmmaFAN
07-14-2010, 08:00 PM
Nice deadlifting session and great job on setting a PR!

LouPac
07-16-2010, 08:11 PM
Bench: 45*15, 95*12, 135*10, 185*5, 205*5, 240*5, 270*7
Chins: 45*5, 45*5, 45*5
Suspended push ups: 12, 10, 10
Kroc rows: 100*20(PR). 100*15, 100*12
Press downs: 150*15, 150*12

LouPac
07-18-2010, 09:53 AM
Squats: 45*12, 135*5, 185*5, 215*5, 250*5, 285*7
Power clean: 155*3, 185*1, 205*1(PR)
GHR: 20(PR), 15, 12
Ab wheel: 15, 12, 12

LouPac
07-20-2010, 08:03 PM
Man, I turn 38 yesterday and all of a sudden I'm tired, my legs feel weak, I can't explain it. I don't know if it's the heat or my son waking up at all hours of the night.

GHR:12, 10, 10
Deads: 45*12, 135*5, 225*3, 270*3, 305*3, 345*5
Front squats/GM: 155*8*3
2 handed KB swings: 55*10, 55*12, 55*10
1 handed KB swings: 35*10*3

SCmmaFAN
07-20-2010, 08:25 PM
You're getting old....J/K

It could be the heat, inconsistent rest, etc. All I know that it sucks when it happens. Have you had any breaks since returning to lifting?

LouPac
07-20-2010, 08:37 PM
I take a deload week every 4 weeks. I can't wait until the fall. This heatwave sucks when you're an old fart like me!

LouPac
07-21-2010, 05:55 AM
My son decided to wake us up again at 4:30AM. Of course my wife falls right back to sleep, me, not so lucky. So I decided while I was up to just hit the gym. Lack of sleep + my last workout was only 9 hours prior = a weak workout.

Overhead press: 45*10, 95*5 (my arms were already tired at this point), 120*3, 140*3, 155*2
Pull ups: 12, 12, 10
Dips: 35*12*3
DB curls: 40*10, 35*12, 30*15

LouPac
07-29-2010, 07:35 PM
Didn't have my belt or knee wraps today so I couldn't get the most out of my squats today.

Squats: 45*10, 135*5, 185*5, 235*3, 265*3, 300*5
GHR/Ab wheel: 12/12, 12/12, 12/12
2 handed KB swings: 55*12*3
KB cleans: 35*12*3

SCmmaFAN
07-31-2010, 11:13 PM
I know you haven't been too thrilled with your workouts but your still hitting the gym and getting those lifts in!

LouPac
08-06-2010, 07:32 PM
I know you haven't been too thrilled with your workouts but your still hitting the gym and getting those lifts in!

I'm trying, I've been doing more cardio too, running, playing ball, so I've been hitting the gym less than usual.

I've come to the end of the rope on this 531, time to reset it!

Overhead press: 45*12, 95*5, 130*5, 145*3, 165*0, 155*1 ( Weaksauce)
Neutral grip pull ups/dips: 45*7/45*12, 45*5/45*10, 45*5/45*10, BW*12/BW*15
JM press/DB curls: 95*12/25*15, 95*10/25*12, 95*10/25*12

LouPac
08-07-2010, 07:22 PM
Deads: 45*10, 135*5, 225*5, 275*5, 325*3, 365*3(PR)
Sumo deads: 225*10*3
GHR: 25*12, 25*10, 25*8
Ab wheel: 15, 12, 12

SCmmaFAN
08-07-2010, 09:38 PM
That was a good deadlifting session!

LouPac
08-13-2010, 02:24 AM
Thanks, but I expected more. This diet I've been on has sapped some strength from me.

Push ups: 15, 15
Bench: 135*8, 185*5, 215*5, 245*3, 275*1, 185*10, 185*10, 185*10
Chins: 45*5, 45*4, 45*3
Pressdowns: 150*12*3

LouPac
08-19-2010, 08:03 PM
Monday:
Squats: 45*10, 135*5, 185*5, 235*5, 275*3, 300*5
Front squats: 135*10*3
Decline situps: BW*15*3

Start deload week:
Tuesday:
Overhead press: 45*10, 75*5, 85*5, 95*5
Pull ups/Dips: 10/15, 10/15, 8/12
DB curls: 25*15, 25*15, 30*12

Thursday:
Deads: 45*10, 135*5, 155*5, 195*5, 235*5
GHR: 12, 12, 10
Ab wheel: 15, 15, 15

SCmmaFAN
08-19-2010, 08:41 PM
Big squatting!!!

Also, enjoy the rest of your deload.

LouPac
08-22-2010, 08:49 AM
Bench: 45*20, 95*15, 115*5, 145*5, 175*5
DB incline bench/Pull ups: 60*12/BW*10, 60*12/BW*10, 60*12/BW*8
Db rows/press downs: 75*12/120*12, 75*12/120*12, 75*12/120*12
Shot the basketball around for 30 minutes

bojackson
08-22-2010, 09:47 AM
LouPac
Keep up the good work. do you plan on doing a meet this year? I did my first one back in the spring at age 35 and fell in love.. im doinganother one next month. I found itsa great way to still compete with yourself and others. good luck and good work!!!!

LouPac
08-25-2010, 07:34 PM
LouPac
Keep up the good work. do you plan on doing a meet this year? I did my first one back in the spring at age 35 and fell in love.. im doinganother one next month. I found itsa great way to still compete with yourself and others. good luck and good work!!!!

I would like to, but time and money is preventing me from entering one.

SOHP: 45*10, 95*5, 105*5, 120*5, 135*5
Pull ups: 45*5*3
Dips: 45*10, 45*8, 45*8
DB curls: 35*12, 20*12, 25*15

SCmmaFAN
08-25-2010, 08:44 PM
When do you finish your deload?

LouPac
08-26-2010, 12:53 AM
When do you finish your deload?

I already did. I skipped the squat session and started back on overhead press. I reset all my lifts except for deads since I was starting to stall out.

SCmmaFAN
08-26-2010, 10:17 AM
I already did. I skipped the squat session and started back on overhead press. I reset all my lifts except for deads since I was starting to stall out.

That's what I was thinking based on your OHP numbers.

LouPac
08-26-2010, 06:13 PM
That's what I was thinking based on your OHP numbers.

Yeah, I'm still adjusting to the diet. I've lost 20lbs in 2 months and it's affecting my strength. I need to throw in more calories pre and post workout.

LouPac
08-31-2010, 08:26 PM
Deads: 45*15, 135*5, 185*5, 225*5, 250*5, 285*5, 325*7
Sumo deads: 235*10*3
GHR: 12, 12, 10
Ab wheel: 12, 12, 12

LouPac
09-01-2010, 03:27 PM
Bench: 45*20, 95*15, 135*5, 195*5, 215*5, 245*7
DB incline bench/Chins: 80*10/45*5, 80*10/45*5, 80*10/45*5
DB rows/Press downs: 100*10/130*10, 100*10/130*10, 100*10/130*10

LouPac
09-03-2010, 05:43 PM
Squats: 45*10, 135*5, 195*5, 205*5, 240*5, 270*11(PR)
Front squats: 155*10, 155*8, 155*8
Decline sit ups: 16*12*3

SCmmaFAN
09-03-2010, 06:24 PM
Killer squat reps!!!

LouPac
09-05-2010, 07:57 AM
Killer squat reps!!!

THANKS! I would have got more if I didn't drift forward and tweak my back.:cry:

SOHP: 45*10, 95*5, 110*3, 125*3, 140*7
Pull ups: 15, 10, 12
Dips: 45*10*3

LouPac
09-10-2010, 05:11 PM
Can't believe I was all ready to set a new Deadlift rep PR and I left my chalk in my wife's car. :mad:

Deads: 45*20, 135*8, 185*5, 225*3, 270*3, 305*3, 345*4 (hands too sweaty and it kept slipping out of my grip)
Sumo deads: 245*10*3
GHR: 12, 12, 12
Ab wheel: 12, 12, 12

LouPac
09-17-2010, 06:58 PM
Forgot to add my workout the other day:

Bench: 45*20, 95*12, 135&3, 185*3, 205*3, 230*3, 260*5, 185*10, 185*10, 185*10
Weighted chins: 35*6, 35*5, 35*5
Db curls: 35*12, 35*12, 35*10

SCmmaFAN
09-17-2010, 07:38 PM
Another solid bench press effort! Keep it up!

LouPac
09-22-2010, 08:03 PM
My schedule is so crazy right now I'm having a hard time keeping up with the gym/updating log.

Monday
Only had time to squat before I had to get to my class.
Squats: 45*10, 135*5, 185*3, 225*5, 255*3, 285*7

Tuesday
SOHP: 45*12, 95*5, 120*5, 135*3, 150*3, 95*10, 85*10, 80*10
Pull ups: 12, 10, 8
Dips: 12, 12, 12

LouPac
09-27-2010, 07:31 PM
Deads: 45*15, 135*5, 225*5, 285*5, 325*3, 365*5(PR)
GHR: 25*8*3
Ab wheel: 12, 12, 10

SCmmaFAN
09-27-2010, 07:38 PM
Great job on the PR!!!

LouPac
10-07-2010, 06:57 PM
Bench: 215*5, 245*3, 275*3, 195*10, 195*8, 195*8
Chins: 25*8, 25*7, 25*6
Pressdowns: 120*15, 130*15, 140*12

LouPac
10-08-2010, 07:09 PM
I was such a vag in the gym today! I need to show some consistency so my numbers could go up instead of back down!

Squats: 240*5, 270*3, 300*4, 225*8, 225*8, 185*10
GM: 135*12*3

LouPac
10-20-2010, 11:49 PM
Monday:
SOHP: 45*10, 95*5, 105*5, 125*5, 140*5, 95*10, 95*8, 85*8, 80*10, 80*8
Pull ups: 10, 10, 8
Dips: 45*12, 45*10, 45*10
DB Curls: 30*15, 30*15, 30*12
Pressdowns: 120*15*3

Tuesday:
Deads: 45*10, 135*5, 225*5, 255*5, 295*5, 335*6(PR)
Sumo deads: 255*8*3
GHR: 12, 12, 10
Ab wheel: 12, 12, 12

SCmmaFAN
10-21-2010, 10:19 AM
Great job on the deadlifts!

LouPac
10-26-2010, 07:23 PM
Thanks man!

Bench: 45*15, 95*10, 135*8, 195*5, 225*5, 250*10(PR), 185*10, 185*8, 165*8
Chins: 35*5*3

LouPac
10-29-2010, 05:52 PM
Squats: 45*10, 135*5, 185*5, 205*5, 240*5, 270*12(PR)
Box squats: 205*8, 205*8, 205*5 (Ran out of gas & my hammies were starting to stiffen up :lol: )
Ab wheel: 12, 12, 12

LouPac
10-31-2010, 07:02 PM
SOHP: 45*10, 95*3, 120*3, 135*3, 150*4, 95*10, 95*10, 95*8
Pull ups: 10, 10, 10
Dips: 45*12, 45*10, 45*8
DB curls: 35*12*3
Rickshaw farmer walks: 235*30yards*4

SCmmaFAN
11-01-2010, 11:22 AM
Big squatting on Friday!!!

LouPac
11-13-2010, 08:38 AM
11/5/10

Started with my regularly scheduled Deadlift workout:
45*10, 135*8, 225*3, 275*3, 315*3, 355*3

then went into today's WOD:

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

A sad 46:30 on the dot. I need to start running again, the running killed me. Oh yeah, the overhead squats killed my back too.

11/9/10

Bench: 45*20, 95*12, 135*5, 185*3, 215*3, 245*3, 275*4 (I was really pissed I only got 4 here. I didn't know what the hell was going on!) 195*10*3
Heavy Fran
135lbs Thrusters
45lb pull ups
21, 15, 9 reps in 17:52

11/13/10

Squats: 45*10, 135*5, 185*3, 230*3, 260*3, 295*6
Box squats: 235*5, 225*5, 225*5
GHR: 25*10*3
Farmer walks: 255*50yards*3 (These took a lot out of me.)

LouPac
11-23-2010, 08:04 PM
I'm back after taking a week off to study for a test.

Deads: 45*10, 135*5, 225*5, 275*3, 295*5, 335*3, 375*3(PR)
GHR: 25*10*3
Ab wheel: 12, 12, 12

LouPac
11-30-2010, 07:06 PM
Thursday

Bench: 45*15, 95*10, 135*5, 185*5, 205*5, 230*5, 260*3, 290*2
Kroc Rows: 100*16, 100*15, 100*14
Press downs: 150*12*3

Today

Squats: 45*10, 135*5, 225*5, 245*5, 275*3, 315*5(PR)
Box squats: 225*8, 225*6, 225*6
Decline situps: 16*15, 16*12, 16*12

SCmmaFAN
11-30-2010, 09:51 PM
Killer squatting! :evillaugh:

LouPac
12-04-2010, 07:04 PM
I'm almost at my wits end with overhead presses! Every week I do them I feel like I'm getting weaker in them. :mad:

SOHP: 45*10, 75*5, 115*5, 130*5, 145*5
Seated DB preses: 55*10, 60*8, 50*8
Neutral grip pull-ups: 10, 10, 10

LouPac
12-08-2010, 08:08 PM
I didn't know what to expect this week. I've been having some lower back pain this week and ending up pushing back my deadlift routine a few days. I was pleasantly surprised to break the PR I set on 10/21 by 3 reps. :)

Deads: 45*10, 135*5, 225*3, 265*5, 295*5, 335*9(PR)
GHR: 35*10(PR), 35*10, 35*10
Ab wheel: 10, 10, 10