4/19/12 shoulders and tris
Dumbell shoulder press 3 sets of 15 with 90lbs, Super set front,side,rear delts raises with kettle bells front raises with 35lbs, sides with 25lbs, rear with 25lbs 3 sets of 12 each. Triceps single ARM overhead extentions with 35lbs dumbell 4 set of 10, tricep rope press down 90 pounds 3 sets of 15. Tate presses with 60lbs dumbells 3 sets of 10. I kept tricep work light on anticipation of a heavy bench day with Gene Rychlak on Sunday. Next up will be squat/quad and low back training on Saturday. You will notice I train very freely I keep my split the same but train a lot on feel, none the less I put in work.I always welcome questions, feedback or critique as my log develops.
April 21 Squats/legs/lower back and abs
Squats, off 12 inch box height
55 x 10
145 x 10
435 x 2
465 x 2 this was all light raw work
I tried a pair of NEW briefs (a friend of mines), size 44 size Metal Jack, they were a little big on me but provided some support, but was able to easily hit low box.
545 5 SETS OF 3
I followed squatting with a Circuit type work out consisting of 3 sets of 15 per exercise
Reverse Hyper 135 pounds
Stiff leg deadlifts 185 pounds
Hyper ext with pro mini used for tension from the bottom
Seated Leg ext 3 x 15 155lbs
Seated leg curl 3 x 15 100lbs
3 sets of 25 sit ups on the ghr machine and called it a day.
Big bench day in the am at Southside Iron in preparation for my push/pull meet in Philadelphia the beginning of June
April 22 Shirted bench/Chest and tricep work
I was a little sore in my hamstrings and lower back from yesterdays leg training, I have been messing around lately with my foot placement and benching on my toes. I scrapped that today and went back to what's comfortable to me and old school flat footed habits I brought with me from the USPF. Here is how the workout went.
bench press raw
140 x 8
230 x 8
320 x 6
370 x 1
410 x 1
added Inzer SDP
550 x 2 off 3 brd
610 x 2 off 2 brd
660 x 2 off 2 brd
680 x 2 off 2 brd
My focus shirted today was being faster on decent and increasing speed on down stroke I was faster than normal but I need to improve further and not be as complacent. The time under tension on the way down has been exhausting to much energy.
Aux work as follows
incline barbell 2 sets of 15 with 205, 1 set of 12 with 205
single arm dumbell skull crushers with 40lbs 3 x 10
Rope tricep press down 75 pounds for 3 sets of 12
4/25/12 Deadlift back and biceps training
I was not well rested today but went in to pulling with a positve attitude and a strong mental focus, I came up short of today goals in pulling but I got work in. I have also got to eat better and more calories day in and out, I ate too little amount of calories yesterday to wake this morning and be at my best.
Pulls were all from 3 inches below below base of knee
245 x 5
335 x 3
445 x 1
540 x 1
665 x 1
715 x 1x miss I thought I would hit this, I crushed 665
685 x 1x miss Totally spent after the above sets just missed at lockout. I had hips to high from start.
Yoke bar GM'S
90 X 8
140 X 8
180 X 6
200 X 6
2 X 15 REPS BW
205 X 15
225 X12 Two sets
Hammer curls 3 x 10, 60lbs dumbells
Seated alternated supinated curls 3 x 8, 45 lbs dumbells
4/26/12 Shoulders and tris
I am basically exhausted today, feeling beat up after heavy pulls yesterday. I HAVE virtually no sleep the passed few days, dreading the fact I have to go in and work a double today. I basically made today a blood pump/recovery type day.
Flat bench dumbell press 3 x 20 with 80lbs
Military Press BB 185 4 X 15
DB SIDE raises 20lbs 3 x 20
Tricep pressdowns 4 x 15 with 70 lbs
Tricep kickbacks 3 x 15 with 25LBS DB
May 2, 12 Deadlift work and accessory work
http://www.youtube.com/watch?v=cfYjh...ature=youtu.be I pulled from 6 inches from floor, roughly a bout 3 inches below knees this is just below my weakest pulling area, to focus on the transition through that area and into lock out.
245 x 6
335 x 3
445 x 1
535 x 1
625 x 1
680 x 1 pr
705 x 1 pr My last pull I tore my calluses to the meaty part of hand, I then did some circuit training.
GHR 2 sets-15 REPS
hypers with chains 2sets-15
here is a vid of some of the work
reverse hyper with 135 for 2sets-15 reps
3 sets of 35 on crunches and called it a day. My hand was bleeding steady, so I decided not to curl or do any movements using my hands. This will be my last heavy deadlift week going into RPS meet June 2. Next week I will do alot of accessory work, and bodybuilding type movements. Basically a deload, and if hand is healed, I may do some speed pulls against bands.
Here is a video of some of the work
May 5 2012 SQUATS, speed pulls,leg accesorry work. BW 205 this morn
I came in and decided to do some single ply training in loose gear for a some support, but to get more work directly to muscles desired. My day went like this in my lifts.
145 X 10
255 X 5
345 X 5
445 X 5
545 X 3 ADDED leg less single ply titan briefs
615 x 1 suit bottom
665 x 1 full single ply gear
715 x 1 off box single ply full gear, a grinder but I loved it.
It's been a while since I wore single squat gear and had to grind a weight out, the back strength improvements was the difference maker.
Removed single ply gear
added Metal multi ply briefs
545 pound bar weight with 80 pounds of chains for a burn out set and hit 7 reps and was toasted.
225 x 3
315 x 3
405 x 1
495 x 1
525 x 3
Leg exts 155 x 3 x 20
Leg curls 120 x 3 x 20
April 6 12 Bench press work
I was tired and had very little rest my body and mind out of whack. I went in and gave my best.
140 x 10
230 x 8
320 x 5
370 x 2
430 x 1
added Inzer SDP
550 X 3 OFF 3 BRD
640 X 4 2 BRD IN THE VIDEO ABOVE, elbow popped hard and I stopped and racked it.
I did some quick band work to get blood in the area and did some rotator cuff isolation movements.
I iced the elbow immediately after the band work, luckily I feel fine now just tender at the joint. I will deload this week. I am beat up from the heavy pulls and squats. I have decided I will back off squatting till the June 2 RPS meet OR squat with a safety squat bar or a yoke bar until then, to avoid any more elbow stress than needed. I feel comfortable even on a bad day hitting the weights I did today at a light BW.
I just need to listen to my body and play it smart and in June a PR should be in hand and a move into Michael Songs all time top 20 list in the Bench at 198. I was able to tell during warm ups my body was not in tune. I was shaking almost nervously, when just warming up and while not even performing movements in the gym. So basically my CNS was saying give me alil break alright :) To top that off when the crew and I went to eat our post training meal, soon as I finished it and we went outside the Diner, I vomited 3 times and gave my meal back to mother nature. Maybe too much information I know, but I want my log to be real showing the highlights and low lights of training.