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WSIC4
02-05-2011, 04:12 PM
Im Andrew! Welcome to my log.


Today I hit shoulders and biceps.

DB shoulder press
30x10x2
35x10x2

Didnt go too heavy with these today, hit a heavy bench earlier this week.

DB Side laterals
3x12

Then I did a john meadows inspired shoulder tri-set

Machine Shoulder Press
1x8
Rear Delt "swings" on an incline bench
25's x25
Rear delt raises off incline bench
5's x10

I did 2 sets of this.

Cable Curls
3x10

Hammer Curls
2x10

WSIC4
02-06-2011, 07:19 PM
1st time hitting legs without squatting...didnt have much time

Leg Press +light bands
1 plate x8
2 plates x8
3 plates x8
then I did a drop set all the way back down to 1 plate

Band leg curls
3x10

leg extensions
3x10

45 degree hypers
2x25

Leg raises
3x10

WSIC4
02-09-2011, 05:31 PM
Yesterdays workout.

Bench-Worked up to 175x3x3 very very easily.

DB Incline Press
2x15

Pull ups
4x6

Band pushdowns ss with band face pulls
2x15

Done...also had track practice.

Stronghold
02-11-2011, 06:25 PM
This thread needs more swole. Post your numbers for the accessory work. It matters.

WSIC4
02-11-2011, 06:42 PM
Yesterdays workout


Deadlifts
worked up to 315x3 no belt. felt easy, left about 2 or 3 in the tank.

Then I did something I have named 12's...saw it in a big iron video...4 reps to the knee, 4 reps above the knee to lockout, then 4 full range reps on the deadlift...did 225 for this as a backoff.

GHR w/ mini band
3x12

Abs
60 reps

WSIC4
02-12-2011, 10:01 PM
Today...

Decline Bench
135x5x3

fast was the goal, but not too light.

CSR
4x10

Tri Pushdowns
3x10

DB side laterals
3x12

HS Pullover
2x10

WSIC4
02-13-2011, 10:32 AM
My Pre-meet training begins this up coming week...things will be a bit more planned out.

Stronghold
02-13-2011, 04:00 PM
Today...

Decline Bench
135x5x3

fast was the goal, but not too light.

CSR
4x10

Tri Pushdowns
3x10

DB side laterals
3x12

HS Pullover
2x10

Do more work. This is how you grow.

WSIC4
02-13-2011, 04:43 PM
Do more work. This is how you grow.

Yessah'

WSIC4
02-15-2011, 06:48 PM
Squatting from Sunday

Worked up to 275x1 to see what would be an opener in 8 weeks.

Still felt beat up from deadlift day...but the 275x1 was still fast and really good.

3x10 weighted 45 degree hypers

Abs
50 reps

Done. Didnt get alot done sunday, but I got an extra workout in monday of GHR and band leg curls and abs


Today. My coach made me do some "circuit" for my weightlifting class, and after that the real work began.

2 sets of AMAP pushups in 1 minute (part of what my coach made me do)

What I did.
DB Incline Press
3x10

Lat Pulldown
3x10

Rear delt raises
3x12

Band Rows
2x30

Honestly training feels so cluttered right now. I hate not being organized in my training, I feel like saturday and sunday are the only days I can control.


I also had track practice today.

WSIC4
03-08-2011, 04:24 PM
Wow, havent updated the log in about 3 weeks, but honestly, Ive been sick for most of that time, and the training I have done isnt worth writing down.

Today was pretty much DE lower

Power Clean
3x2x130 (70%)
3x2x140 (75%)

Box Jumps
3x5

Med ball throws
4x5


GHR
1x50

DB side bends
50x10
60x10
65x10

Glad to be back lifting.

WSIC4
03-10-2011, 07:09 PM
DE Bench today-

8x3x120
3 sets close grip, 3 medium, 2 wide

JM Press
worked up to 2x5x125

Chinups
3x10

DB shoulder press

tried to get 50 reps in as few sets as possible

20x30
20x20

Face Pulls
3x10


Good stuff.

Stronghold
03-10-2011, 08:14 PM
DE Bench today-

8x3x120
3 sets close grip, 3 medium, 2 wide

JM Press
worked up to 2x5x125

Chinups
3x10

DB shoulder press

tried to get 50 reps in as few sets as possible

20x30
20x20

Face Pulls
3x10


Good stuff.

Das is good. Get hooooooge!

stitch
03-10-2011, 09:36 PM
Das is good. Get hooooooge!

Yeah buddy!

WSIC4
03-12-2011, 09:59 PM
Today

Squat
4x2x265

Band Leg curls-3x15

Band GM's-3x20


Had track today. Got in and got out. Bench tomorrow, DL on tuesday.

(Thats the reason behind the assistance volume.)

WSIC4
03-13-2011, 05:06 PM
Bench Day.


Bench Press
4x3x165

CSR
4x10

Triceps bar extensions
3x10

Rear Delt Raise
3x10

Light Band Pushdowns
3x12

WSIC4
03-19-2011, 10:58 PM
Weekend Update:

Tuesday-Accessory Lower body, not much, day before track meet

Thursday-Accessory Upper Body

Saturday-Squat
worked up to 2 singles with 280, then 1x1 reverse mini bands with 300, then 1x1 reverse minis with 315. Im thinking 350-65 at this meet squatting. Today was a smokeshow.

Speed Pulls (sumo)
6x1 w/ 205 plus light band

Abs
3x12

Bench tomorrow.

WSIC4
03-20-2011, 10:21 PM
Today's Benching.

185x1x4
195x1x2 reverse light bands

DB rollbacks
6x8

Hammer Strength Pulldowns
5x8

Band Pushdowns ss/ with Band Face Pulls
3x12

Done. Benching today wasn't as great as squatting yesterday, but it was still pretty good. Everything will be good come meet day.

WSIC4
03-22-2011, 06:53 PM
Todays pulling...


Ultra wide sumos

185+light band x1x5
+average band x1x3

DB swings
4x6

Side Bends
3x10


Track meet tomorrow, not alot done today.