View Full Version : My training log

07-03-2010, 12:23 PM
Im currently in offseason training..

Squat/Deadlift day at EFS- 7/03/10

Warm ups
Foam Roller

Giant Camber Bar soft pad-boxs squats: worked up to 335x1
Deficit Deadlifts off 3 mats: worked up to 315x5x3
GHR: 4x10
Leg Ext: 4x10
Bike- 15 mins

Todays training went pretty well, just have a few form issues that need to get straightend out,,,
Got a max effort bench tomorrow,looking for a big number.

07-04-2010, 02:55 PM
Max Effort Bench..(sort of)- 7-4-10

Warm ups
Foam Roller

Bench- barx5x2, 95x5, 135x3, 185x1, 225x1, 255x1, 285xmiss, 275xmiss
Pin Presses- 225x5,275x5,315x3,325x3
Lat Pull- 4x10
Tricep Pushdowns- 4x10
Cable Rows- 4x10
Shrugs- 4x10
Neutral Grip Pull ups- 4x10
Hammer Curls- 4x10
Pulldown Abs- 4x10

Not my best day unfortuntly,, wasnt quite "feeling it" and my form was **** today,,got stuck about mid way on both the weights i missed, im pissed about it, but its time to regroup and heal up, and focus on my apparent weakness, which is my mid way sticking point.

Happy 4th everyone

07-06-2010, 07:23 PM
Lower Body Acc.: 7-06-10

Warm ups
Foam Roller

Wall Squats- 3x10
Speed Box Squats w/ SSB- 135x2x6
Dimel Deadlifts- 135x15x3
Seated Leg Curls- 3x10
Pull Ups w/ neutral grip- 3x10
Yates Rows w/ Swiss Bar- 135x10x3
Calves- 1x20

Felt pretty good today, didnt want to kill it today, i plan on taking a heavy reverse band deadlift saturday

07-07-2010, 06:40 PM
Upper Body Acc.: 7-07-10

Warm ups

Bamboo Bar flat bench- used 100 lbs on the bar, 4 sets 10,,2 sets wide, 2 sets close
Incline Key Press- 45x10,55x10x2
Pushdowns- 3x12
Hammer Curls- 3x12