View Full Version : Lil' Superman training log
07-07-2010, 06:10 PM
I'm new here. I know Guido. I use be a strong ass 170-175Lb powerlifter and strongman...but I lost 35Lb in month...lol. Not my fault, so, I am on a mission to get back to being un-humanely strong, hit 180+ by Oct and compete in strongman asap!
Lifted today, finallly.
sucked, will finish tomorrow
I either did 5 sets of 5 or 6 sets of 5. I don't remember.
60s- 10x, 10x, 10x
Dips, Reverse grip pressdowns ss regular pressdowns, and shoulder rehab. Next week I will get back to regular routine.
07-11-2010, 10:11 PM
New training routine! Should work. I'll be squatting with one of my Sgts from the prison
1 wk- deadlift off plate (ground on weeks 5 and 10), SLDs, 18" deads sometimes, Following week- 18" deadlifts, Rack Squats, bb or db rows, 1 arm Seated rows- triple super set example: set of 10 w/ right arm, set w/ left ss 2 more times each arm=1 set, bb shrugs, neck lift
Grip and abs...buying a blob
Squats (back and front) Back=5x5, 5x4, 5x3, 5x2, 5x1=wk 1-5,start over on week 6 with 5x5 (weight fom 5x4, etc etc), power cleans (olympic style), leg press/power squat and GMs every other week
Press!!- Strict Military 5x5, 5x4, 5x3, 5x2, 5x1 or 4x1 or 3x1-depending on weight used, Incline BB or Flat BB bench, DB Push, BB Push, Dips, abs/core, and forearms
Bodybuilding day!- Leg press or power squat, db incline or flat, curls, pressdowns, DB rows, BB Deline (2x12), Lat Pull downs (2x12-15), leg exts and leg curls (sometimes, horrible for your knees), and more forearms. All will be a warmup set and then either a huge, long burn out set or 2 high rep sets.Body shock
Buying a blob, on power squat apparatus (leg day, not bodybuilding day) to simulate the pull start of a harness vehicle pull. If my squat plan does not pay off in 10 weeks, I will try an ed coan routine all the way thru. The triple sets in seated rows is to mock a truck pull as best I can.
07-12-2010, 06:13 AM
Deadlift and Back day! Not putting the weights because...well...it's embarrassing being weak.
1 arm Seated Rows (1 set= 8-10r with each arm ss 6-8x ss 6-8x; mocking a truck/vehicle pull)
Planks, GHRs, and Decline situps w/ med. ball
07-15-2010, 06:53 AM
Power Squat Apparatus
calves and core
07-17-2010, 11:30 AM
Military Strict BB Press
5 sets of 4
Push Press (BB)
DB Push Press
3x1-moved up each set
Incline BB Bench press
3 sets of 5
Front and Side laterals for rehab
07-18-2010, 04:12 PM
Body Shock Day
07-27-2010, 12:10 PM
18" Dead, SLD, rows, abs and planks
07-28-2010, 06:37 PM
3x3- all deep, pretty smooth
GHRs and calves
08-05-2010, 08:33 PM
Dips and abs
08-09-2010, 05:55 AM
Great workout at 3am! :twisted: Still using pussy weight, but good day. And I smashed my hand while loading 45s on the bar, oh well, it happens. Got a sweet, opened gash! 8) :twisted:
3x1- all slow, but muscled my way thru. That'll help gain some strength
couple of light sets
15x, 15x, 15x
Curls (DB and BB)
multple sets of 6
08-10-2010, 12:47 AM
3 sets of 2
DB Holds- 3 sets
Forearms, abs/core, and neck lift
08-11-2010, 07:26 PM
3 sets of 1- slowly getting stronger.
Safety Bar Squat-first time doing these.
3 work sets, random reps
Push Press (DB)
3 sets of 1
Pullups and Seated Rows
08-14-2010, 09:46 AM
Olympic Cleans- complete ass to grass.
PR attempt next week already
Neck lifts, seated curls, pressdowns
08-24-2010, 03:27 PM
Last week I lifted but nothing special to post...
Deadlift day (Monday night)
Deadlift, 18" deadlift, SLD, BB Rows, BB Military, DB Shoulder press, leg press, curls, some shrugs, dips, and seated rows
08-25-2010, 07:14 PM
Squats (from bottom position)
GMs, abs, and curls
08-26-2010, 06:10 PM
A little over 1/2 pound of black angus beef, green beans and fruit was the meal (1,300 cals) before a push day.
worked up to 190 for 1. Finally starting to get some strength
DB Push Press
Curls, db rows, lat pull down, abs/planks, and some shoulder raises
08-31-2010, 08:27 PM
all around work out
Leg press, db incline, db curls, db shoulder press, forearm curls, tricep pressdowns, planks, bb rows, seated rows
09-10-2010, 02:57 PM
Wednesday Sept. 8th
Deadlift on lowest pin (elevated about 3 in)
3 heavy sets of 5
2 sets of lat pull down with regular bar and triangle.
Abs and planks
Thursday sept. 9th- nutrition down. finish legs on saturday
Bottom Position squats
Olympic style GMs
Friday spet. 10th
DB Push Press
Standing DB Press
set of curls and paused dips (3x10)
09-19-2010, 12:58 PM
Elevated Deadlift(6in off ground), 18" deadlift, SLDs, BB rows, abs
20 rep squats, power squat apparatus, abs
Military Press, DB Push Press, DB Military Press, Incline BB, 1 set of curls, and dips...later that day GRIP= plates holds with towels, db holds, forearm curls
09-19-2010, 01:01 PM
Hope for the Holiday 4. Overland, MO at City of Overland Community Center. Dec 18th, 2010
Novice class (no weight limit). Plan to be 180 solid.
18" deadlift max
Log Press Max
Incline Log Press for reps (60 sec time)
Keg Load (200,230,250,270,300---60 sec time)
09-20-2010, 02:57 PM
410 for reps and sets. Easy...getting a good burn and a few reps in before I mainly train singles.
BB rows, bb shrugs, triabgle lat pull downs, abs and planks.
09-25-2010, 01:34 PM
I did strain a glute/low back muscle Monday...not too bad...my dumb fault...so....
Thursday sept. 23rd
Squats-no 20 rep, gave back/glute a little break.
Friday Sept. 24th
did not go so well...next week!
DB Push Press (all both arms)
warmups with 55, 65, and 70
Standing DB Press
3 sets of 5
Standing Hammer Press just because Dan was doing them.
Plank with 45Lb plate on back
09-26-2010, 12:44 PM
Grips Day. baby steps, plan to hold 200s for over a min at the meet.
Added olympics cleans in too.
Towel Plate holds
Two 45s-55sec, 30sec-Last week 30 sec was difficult, this week I got 55. The 2nd set I only anticipated 30sec.
100s- 39sec, 34sec
10-02-2010, 03:48 PM
Monday Deadlift day
light rack pulls (gave the glute just a little more rest), bb rows, SLD, bb shrugs, a lot of abs and core.
Friday Push day
Strict overhead Press (Barbell)
165-no go...3 weeks!
1 arm DB Push Press (all each arm, never missed a rep)
95-1x!!! PR!!!! 100 is just around the corner
80- some random reps
some shoulder rehab
I met and hung out with Christina Aguchi Thursday night (9/30) multi time national champ and qualifier in pole dancing/tricks, feature stripper and adult movie star!! Down right gorgeous, talented and very fun girl!
10-05-2010, 08:28 PM
glute is better, so is lower back
465-1x, 1x- easy, pretty fast.
did not like them...don't think they'll help me.
Got my foam roller in the mail today...and Dinosaur training...a book about real strength training...Explaining a lot of the lost art, not science, ART of real strength, grip training, deads (all variations), squats, bench, presses, keg and barrel lifts, sand bag training. Including 2"-3" bars for all lifts...and it makes fun of arm chair junkies and commercial gyms aka too much chrome!
10-09-2010, 02:43 PM
After another crazy night, followed with a great lifting day.
20 rep death squats + 1 extra rep. All buried.
Decided to see how my push press was...saw that I need to sqat under the rep more, this made a huge difference
DE Push Press
warmups to 85
90-1x-easy as the warmups
100-1x L&R-PR 3rd week in a row.
105-no go, form went to hell-3 attempts
Sam shows up with a camera
100-1x with right miss with left, http://www.youtube.com/watch?v=c0nuGf414Us
100-1x with left, but could've had better form. http://www.youtube.com/watch?v=PyQczz1J2SE
planks, will finish upper body sunday
10-10-2010, 07:50 PM
Finished my upper workout. Man my shoulders are a lot more sore than I thought they would be from DB Push. :) also did grip
10-12-2010, 08:28 PM
warmup to 405
500-2x- easy. Forgot to foam roll before lifting, so, I stopped there.
3sets of 2
BB Rows- always hated bb rows and gave up on them, only about 5 weeks into them.
Pullups, triangle pulldowns, core/abs
10-16-2010, 01:53 PM
I am a weak bitch. 195 felt like 135 and then 205 doesn't go...
After my friend Dan did a 585Lb 18" dead I decided to rack pull again.
530-5x! PR!!!!!! finally 7 months into training.
10-21-2010, 01:37 PM
Monday- Back and leg day
No deads as I did that twice last week
20 rep death squats- did 22 reps
Triangle pull downs
3 sets of 8
135LB barbell holds
Wed- Upper day
1 arm PP
worked up to 100-1x, both arms.
just a few reps. bench was stronger than ever...I enjoy getting stronger at bench by not benching.... :lol: :twisted:
1 arm PP again
got 105-1x with right arm, failed with left 3x. (PR)
10-22-2010, 11:24 AM
Finished my upper workout.
Incline BB- 3x3 , db flat bp 2x10, curls 2x5
10-26-2010, 12:50 AM
Deadlift/Back Day! B/W-170
585-1x!!!!!!! PR!!!!!!! http://www.youtube.com/watch?v=FWyFBwlrCcQ
Neck lift-2x10, abs/core, and grip
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