Some great lifting being done!
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Some great lifting being done!
Thank you Kong. Pretty happy with how things are going overall at the moment. Flag football is going well also. We are sitting at 6-3 with one game to go until the playoffs and beat the top team in the standings yesterday to hand them their first loss. Like our chances heading into the tournament.
Tonight
DB Bench
75's x 12 x 3
DB Row
75 x 12 x 3
Pulldown
110 stack x 12 x 3
Rear Delt Raises
15 x 15 x 2
DB Tri exts
20 x 15. Elbow a bit stiff. Left one
10's x 25
Dips. Total rep goal of 50 today. Did it in 3 sets
32, 13, and 5. Maybe could have got 15 or 16 on the second set, but didn't want to do a set of 2 for the last one.
BB Curl
75 x 18, 15
Hammer Curl
35's x 18
Hanging Leg Raise
32 total rep goal. 12, 12, 8
Conditioning
BTW, I just started watching RAW again after a few years of not following it, and I must say it is quite entertaining. Pretty good matches and new talent.
I only kept tabs when CM Punk was their main talent. He's kinda in the mid card now. Seeing Randy Orton as a main guy again is depressing.
City, hope they build towards a Punk/Bryan Wrestlemania match where they let them go a good 30-40 minutes.
Connor, will look to do a meet in the spring for powerlifting I suppose, but right now just trying to slowly get stronger or at least maintain strength will still dropping some lbs.
Squatted tonight. Good session
Bar x 5
135 x 5
190 x 5
235 x 5
280 x 3
350 x 5
395 x 3
445 x 1 x 3. Belt for these. Really dialed everything in on the last set.
Pause Squat
350 x 4 with a belt. Wanted these perfect, so stopped short.
I've had to slightly adjust my stance due to losing weight so the bar doesn't push me forward, but I am getting pretty comfortable with it.
Deadlift
135 x 3
225 x 1
315 x 1
395 x 1 x 8
Sessions are very nice, making it do what it do.
Terry, nice to see you back in the fold my friend.
Friday
Bench
Bar x 5 x 2
105 x 5
135 x 5
155 x 3
195 x 5
220 x 3
245 x 1 x 3. Paused all reps as usual
TNG, 1/2 thumb from smooth 195 x 9
Chins
22 total reps. Did it in 3 sets. Believe it was 11, 6, and 5
OH Press
145 x 1 x 8
Skipped bentovers
Yesterday
Front Squat
Bar x 5
95 x 5
115 x 5
135 x 3
160 x 3
180 x 3
205 x 3
235 x 3
275 x 2
Hamstring Curl
70 x 18 x 2
Leg Press
4 pps + 25 ps x 18 x 2
Calf Press
220 stack x 18, 15, 15, 15. Last set repped out 8 quick ones right after too.
Abs
3 sets
Stretching
Last night
DB bench
80's x 10 x 3
DB row
80 x 10 x 3
Pulldown
120 x 10x 3
Rear Delt raises
20's x 12 x 3
Tri exts
15's x 20 x 2
Dips
52 total reps
Breakdown was 27, 15, 10
Bb curl
85's x 15, 12
Hammer curl
40's x 12
Hanging leg raise
15, 12, 8
Conditioning
Keeping up with raw. The Wyatt Family is pure gold. Hope they don't get ruined.
Last night
DL
135 x 5 x 2
225 x 5
265 x 5
320 x 3
395 x 5
450 x 3
505 x 1
Added belt
545 x 1
585 x miss. Not really too worried. Felt strong off the floor, but got out of position and didnt want to fight to get it back.
405 x 5
Pause squat
135 x 3
225 x 2
315 x 1
Belt
350 x 1 x 5
BW is consistently ranging from 210-212. Maybe 5 more lbs to go. May need to get a new belt.
11/1
OH Press
Bar x 5 x 2
95 x 5
115 x 5
145 x 5
165 x 3
180 x 1
Belt and wrist wraps
195 x 1
back to no support
145 x 5
Chins 25 total reps
12, 7, 4, 2
Bench- 1/2 thumb from smooth. paused
135 x 3
175 x 2
195 x 1 x 8
Bent Over Row
140 x 3
155 x 3
175 x 5
200 x 5
Off tomorrow. Something new(old) next week.
Nice work brother!
Back to something simpler for a bit.
11/4
Squat
145 x 5
200 x 5
255 x 5
315 x 5
365 x 5. Belt. Added some holes to my belt, but still may need to get a smaller one down the road.
Bench
85 x 5
110 x 5
145 x 5
175 x 5
205 x 5
Paused for a 2 count on the chest each rep. One thousand one, one thousand two.
Bent Over Row
75 x 5
100 x 5
135 x 5
160 x 5
185 x 5
Leg raise.
3 x 10
Going to go in tonight and do some things to stay loose. So I guess football season is only two more weekends. My team has to win two games Sunday to make the championship game.
Last night
Squat
Bar x 5 x 2
145 x 5
200 x 5
255 x 5 x 2
Incline bench
Thumb from smooth. 2 count pause on chest
100 x 5
130 x 5
160 x 5
185 x 5. Had to tng the last two
Deads
230 x 5
295 x 5
355 x 5
415 x 5
3 sets of hanging knee raises.
11/8
Squat
Bar x 5 x 2
145 x 5
200 x 5
255 x 5
315 x 5
375 x 3 belt
255 x 8
Bench- 2 count pause
Bar x 5
80 x 5
110 x 5
145 x 5
175 x 5
210 x 3
145 x 8
Bent over row
75 x 5
105 x 5
135 x 5
160 x 5
190 x 3
160 x 8
Won our two playoff games in flag football to make the championship game next Sunday.
Today
Squat
Bar x 5 x 2
150 x 5
210 x 5
265 x 5
320 x 5
375 x 5. Belt. Seem to have my squat groove back.
Bench. 2 count pause
Bar x 5
85 x 5
115 x 5
145 x 5
180 x 5
210 x 5
Row
75 x 5
105 x 5
135 x 5
160 x 5
190 x 5
3 sets of 10 of hanging leg raises. Still working should dislocates as well.
11/13
Squat
Bar x 5 x 2
150 x 5
205 x 5
265 x 5 x 2
Incline. Extended pause except for the last set
Bar x 5
105 x 5
135 x 5
160 x 5
190 x 5. TnG for the first 4 reps. Paused the last rep. Right shoulder is slightly aggravated.
Deads
235 x 5
300 x 5
365 x 5
430 x 5
3 sets of abs
This morning
Squat
Bar x 5 x 2
155 x 5
210 x 5
270 x 5 x 2
Incline. Thumb from smooth. Pauses except for the last set.
105 x 5
135 x 5
165 x 5
195 x 5
Deadlift
240 x 5
305 x 5
375 x 5
440 x 5
Knee raise
3 x 12.
Went in at 5:30 am due to a work conference. Wasn't too bad. First time going in that early in awhile.
Got in a little late on Friday night, but got it in.
squat
Bar x 5 x 2
155 x 5
210 x 5
270 x 5
325 x 5
395 x 3
270 x 8
Bench- 2 count pause
85 x 5
120 x 5
150 x 5
180 x 5
220 x 3
150 x 8. 1/2 thumb from smooth tng
Bent Over Row
80 x 5
105 x 5
135 x 5
165 x 5
200 x 3
135 x 8
Saturday did some chins, dips, tke's(knees have been bugging just a tad), rear laterals, tri extension, bb curls, hammer curls, and calves. Conditioning and stretching. Sounds like a lot more than it actually was. Just enough to keep moving.
I've missed updating for two weeks. Still chugging along with this 3 day a week set up.
11/25
5 reps
Squat
Bar
160
215
275
335 belt
395 belt
Bench-2 count pause
90
120
155
180
220
Row
80
110
140
170
200
abs
11/27
5 reps
Squat
bar
160
215
275
275
Incline-Thumb from smooth. Eliminated the pausing for this
110
140
170
200
Deads
250
315
385
450
abs
11/29
5 reps, heaviest set 3 reps, last set 8 reps
Squat
bar
160
215
275
335 belt
405 belt
275
bench
90
120
155
185
235
155
row
80
110
140
170
205
140
Same rep set ups as the previous week. Belt for the heaviest two squat sets. 2 count pause on flat bench
12/2
squat
bar
160
225
285
345
405
bench
90
125
160
190
225
row
80
115
145
175
205
abs
12/4
squat
bar
160
225
285
285
incline
115
145
175
205
deads
255
325
390
460
abs
12/6
squat
bar
160
225
285
345
415
285
bench
90
125
160
190
230
160
row
80
115
145
175
210
145
12/10
5 reps every set
Squats
Bar
165
235
290
355 belt
415 belt
Bench. 2 count paused except last set. Right shoulder and bicep were bugging me a bit
85
125
160
195
230
Row
85
115
145
180
210
2 sets of abs
Tonight. Again all sets of 5
Squats
Bar
165
230
290
290
Incline- Thumb from Smooth
115
145
180
210
Deads
250
335
400
475
3 sets of abs.
Nice training lately. I like the simplicity, sticking to the basics. That's what I'm doing now, except I'm squatting like 6 times per week heavy lol.