Beginning a new log, kind of a bad time because I am feeling beat up at the moment and will look to deload in a couple of weeks but oh well. Current supplements are Results,Protein,Fish oil and Flax seed oil. I was involved in powerlifting about 12-15 years ago and stepped away due to life and kids (no excuse I know) but i have been back at it for the last 2-3 years, Currently 36 years old. So here we go.
sus. gm's / camber bar / navel high
425x1 (20 lb pr)
pull throughs 3x10
seated camber gm's
felt strong today on the sus. gm's. I usually see good carryover to my deadlift from these.
ghr bwt. only 3x10 (bwt. 234)
rev. band floor press / green hole 11
add bands 225x3
335xmiss WTF! (my pr is 340)
seated bb press (bar in front)
black band shrugs 3x15
face pulls 3x15
Feeling overtrained and have been dealing with back spasms especially while laying down. Maybe this explains the big egg I laid during the floor press. Deload and see the massage therapist in a week and a half.
Strong work and congrats on the PR
405x6 (had 415 maybe for 6?)
ghr 3x15 bwt only
camber bar step ups (I hate these damn things)
Playn around with the HCT training for the past couple of weeks before I start meet preparation.
Took it a little easy with the volume on the back due to the muscle spasms of late. Not a bad day.
panora press 3x20-25
band pull aparts 3x15-20
foam rolling for the hips/back
saturday 8/14 off
contrast bath and shower
sunday 8/15 bwt: 234
raw bench barx10 135x10/135x5
250x6 (last rep slow)
db incline 80x10x3
band pushups 1x12 1x10
straight bar pressdowns 3x12
panora press 3x15
raw bench continues to be awful, oh well keep working at it.
deficit deads (bar about 1 inch off foot/around lower ankle)
425x1 smoked (matched previous PR)
445x1 miss just below knee
405X1 just because
probably had 435 but got carried away
seated camber bar gm
pull throughs 2x12
bb rows 225x10x3
wide grip pulldowns 3x12
lower back was fried/can't wait for deload and massage next week.
strght bar curls 95x8x3
leg curls 3x20
8/18/10 bwt. 235
pin press hole 10(4-5 brd range) 1.5 min. rest
3brd close grip index on smooth
seated bb press hole 14
bent over rev. flyes
good session. bench lockout feels like it is getting stronger. we'll see when the shirt goes on in a few weeks.
8/19/10 raw squat
left hip absolutely killing me/ foam roll x alot/ icy hot
315x2 hip started to warm up finally
455x1 plus knee wraps
rev. hypers 3x12
db rows 100x12x2
wide grip pulldowns 3x12
really good day today. i usually get about 80-85 lbs. out of my single ply suit so that puts me in the 580-585 ballpark. really close to my end of the year goal of 600 in single ply. but this is only a gym PR the platform is where it counts.
face pulls 3x20
blue band stiff leg gms 3x20
Def got some nice strength going on in here man...keep up the efforts!
thanks. continue to work and learn.
band pushups 2x12
tricep ext/overhead rope 3x12
strght bar pressdowns 2x10
triceps smoked. deload until 8/29. deep tissue massage tomorrow, oh yeah.
Couldn't stay away for a full week, so I decided to do a little extra work today.
green band tricep pressdowns 3x12-15
blue band pull aparts 3x15
Back in the shirt this Sunday. Looking foward to it, my bench sucks but I love working with the shirt. Kind of odd.
Congrats on the squatting PRs, 2 PRs in one session is impressive;
thanks. My squat is coming along.
Originally Posted by StLRPh
8/29 sunday (bwt. 234)
275x3 added 1 brd. and shirt
db flat press
band pushups 2x10-12
tate press 60x10x3
vbar tricep pressdowns 3x10-15
felt good to be back in the shirt. another PR today so things are still coming along. triples in a shirt to a one board really feels like an endurance test. smoked when done.
2 hole rack pull+green bands / about mid shin raw
225x5 added bands about 25lb. each side
495xmiss (previous pr w/ suit)
pull throughs 4x10-15
ghr 2x10-12 + blue band
db rows 110x10 120x10 130x8
cg pulldowns 3x10-15
good workout but no pr's / guess i can't expect them every time.
tuesday 8/31/10 bwt. 238
ghr bwt only 3x10
treadmill 20 min.
gotta make friends with the treadmill again as body weight is creeping up. sucks to be fat.
wed. 9/1/10 bwt. 237
rev, band /green floor press
225x3 added bands
345xmiss at lockout
jm press with ez curl bar
standing db shoulder press
face pulls 3x12-15
floor presses stronger than last time but no pr's
Man you should try those rack pulls with quad mini bands. Its more like 220 pounds of tension, they've ton a lot for my pull
yeah I was thinking myself of using more band tension next time this excercise comes around, thanks for the input..
Originally Posted by Lones Green
camber box squat + chains (40 lb.)
single ply viking no straps
225x2 added chains
315x1 added suit no straps
455x1 matched previous pr
rev. hypers 3x10-12
back ext. + camber bar 3x15
wide grip pulldowns 3x10-15
no pr's on camber box squats however was using a box about an inch below parallel this time as opposed to when I set the pr before. trying to correct the problem i have been having in meets about cutting depth high.
friday 9/3/10 bwt. 235
bent over reverse flyes 3x15
green band tricep pressdowns 2x15
treadmill later about 20 minutes
9/5/10 bwt. 235
shirted bench doubles /3 brd. + 40 lb. chain
ring finger on rings
275+x2 added 40 lb. chains/3 brd./ single ply shirt
355+x2 PR (previous pr was 350)
365+x2 Huge PR
tricep rope ext. overhead
strght. bar pressdowns
Great day on the bench lockout today. I have been getting some pain in collar bone down into pec area when using the shirt occasionally, anybody got an idea out there I would love to have some input on possible causes.
Bench and squat seem to be improving but still searching for the key to unlock the deadlift. Can't seem to make any big increases in the deadlift only 5lb. here or there very inconsistant.