Lackie's log

[lackie]

First time posting a log so here it goes
Training for WPA worlds in May

3-8 Max Bench

135x10
225x6
315x3
405x3 2bd
455x1+1 3bd heavy?

54 rageX db
655x1 2bd
655x2 1bd
700x1 1bd
750x0 1bd spotter pick up at last couple inchs ????? felt pretty easy

JM press
85x10
115x10
135x8

lying band ext
greenx10
greenx10
bluex7

kick back(burnoff)
purple x 8
mini x failure
mini x failue

first kinda heavy bench day in a few weeks taking it easy I hope to be in the 800's in a month. Weighed 324 going to get down to 300 for this next meet then down to around 290

[Rusty]

Nice pressing! Welcome to WBB, and good luck in May.

[lackie]

3-10 back, traps, 4-arms

pulldowns widegrip
120x10
170x10
200x6

pulldowns narrow rev grip
170x8
190x8
200x6

db chest supportrows
60'sx8
80'sx8
80'sx8

shrugs
80'sx10
80'sx15
80'sx15

band pullaparts
minix10
mini x failure
mini x failure

wrist curls
60'sx8
60'sx8

wrist rolls x 2

starting to come into it slowly. back felt good but 4arms hurt as always.

[lackie]

3-11 speed nite

bp
135x10
185x10
225x10

225x3 9sets 3 grips purplebands

incline press DB

100'sx15
100'sx9

pushdowns med. grip
60x20
80x10
100x7

band pushdowns (burnoff)
mini x failure
" X "

hammer curls
50x10
60x6
50x10

Military press (lite)
115x10
115x10
115x10


done.chest was spent after first set of DB press then everything felt heavy. Hoping on squating on 15" box thursday with new squat suit. we'll see what happens

[lackie]

3-13 squats

135x10x2
225x5
315x3
405x3
495x2
545x1 all felt pretty easy

ace squat suit straps down
655x3 17" box (high)
705x2 " "
755x0 dump...... think my knees went forward
755x1 17" box
805x1 15" box almost touch
755x1 15" " "


this was maybe my 5th or 6th time in a suit. I'm getting more used to it I was happy almost touching @15 box that should be legal for me all the weight shot up i think when I know what I'm doing and have my straps up and knees wrap i should be in the 900's. we'll see what happens. my deads have been suffering though spending all my time on my squats.

[lackie]

3-15 max bench(should have stayed in bed)

135x10
225x6
315x3
365x2


rev bans purple
405x6
475x3
500x2

old shirt db rage x
605x2 2bd

declines
245x6
335x4
365x3

tri work with bands


every thing felt like a ton, couldn't get my shirt to fit on right(very odd) my right arm was tender basically felt like a total pussy today! very embarassing..... i;m wondering if on thursday's my heavy squats might be hurting my benching on saturday.

[sean miller]

it was just one of those days pal i think we all had one of those days your still strong as hell....sm

[lackie]

3-17 back+traps-grip

seated rows
140x10
200x8
240x6
240x6

plate loaded rows
210x8
280x6
280x6
210x10

chest support dumbbell rows
80'sx8
80'sx8
80'sx8

shrugs barbell
225x8
315x6
405x6
495x5

band pull-aparts
mini x 10 3sets

lite grip work

belly felt like ****,might have to do with the bowl full of chocolate kiss's I ate!

northeastpowerlifting.com

[lackie]

3-20 squats

135x10
225x6
315x2
405x3

405x3 blue bands 15" box
500x1 blue bands 15" box

545x1 15" box
585x1 17" box
585x1 15" box
620x0 would have been new PR

all squats we're raw and kinda a screw off nite I needto smarten up and get back into it.

northeastpowerlifting.com

[lackie]

3-22

bench
bar
135x10
225x10
315x5
365x3
405x0( bar went overmy face)

3bd
455x2
4bd
475x1

foolingaround

bar+ double blue's x3

bar +double blue +mini's x3

135xdouble blue x 2
double blues=335@top
double mini's=70@ top
405x1

kennelly
50x10
60x10
60x10

kickbacks
mini's x 10x3

hammer curls
50x6
60x6
60x8


Another ****ty bench day felt like I did negetive's all day long, kinda getting sick of this. my raw has gone done so much in the last couple of months it's depressing. ooooooooowelllllllll

[lackie]

6-5

Did the WPA worlds in may ended up with 705@332 should have been in the 308's and around 750 o'well. Now train for first full meet in sept. just need to work on the squat suit and deadlift and get my fat ass down to 300!

squat
135x8
225x5
315x3
405x3
495x2
585x1
625x1 pr

405+db average bands x 2 (602@top)
495x3 +102lbs chains
500x1 +152lbs chains
500x1 +102lbs chains+db mini (701@top)

i ended up going all raw tonite I wanted to suit up but to hell with it.

ab work
grip work

done

[lackie]

6-7 ME bench

135x10
225x6
315x3
405x1

shirt
585x1 3bd
675x1 2bd
750x1 1bd
800x0 should have got it but was way out of groove and was lowering it really high

rev bands average
445x5
500x2
520x1

245x20 pumpoff

push downs(pump)
60x20
80x15
100x15

band ext
purple x failure x 3

abs

first time we shirted up in the last 5 weeks so it wasn't to bad but i should have had 800 next time

[lackie]

http://www.youtube.com/watch?v=3BEyNDdWrY8

video of 750 off 1 bd I have a video of the 800 but it was horrible

[BigDanny817]

I'm new, whats the piece of wood for?

[lackie]

its a 1bd, it helps with the sticking points in the bench

[lackie]

6-9 back

deads
135x8
225x8
315x8
405x2
my upper back has been bothe rme from squating the other day and squeezing my shoulder blades together hard

good mornings (weight hanging in the chains)
44''off ground 135x8
41'' offground 225x6
39 3/4'' offground 315x5
39 3/4 offground 405x3

pulldowns
120 warmup-done back hurt

band work to get blood flowing the muscle's in my back

grip work and abs

one more week and we're off for a week. we all need at least I know I do. Not a bad training cycle though my raw squat and dead are now over 600 just need to work on my raw bench

northeastpowerlifting.com

[lackie]

6-10

took it easy today hot and no motivation!

decline
225x10
315x10
365x4 should have called it a day and gone home

incline
225x10
315x3

light band work for shoulders

tri work supersets for a pump

hammer curls
40x10
50x10
60x7

last few days before a week off- nobody was really into tonite and everyone is ready for the rest next cycle hopefully nailed down my squat and dead suit and up my raw bench

Hoping on hitting 850-900 squat 750-775 bench and 650-700 dead by sept. meet. all DRUG FREE northeastpowerlifting.com

[lackie]

6-23 took last week back at it again today lite

wt. 332 (as of saturday)

deads
135x10
225x6
315x5
405x1
500x1

suit up metal king
500x1
500x1 realized I hate the suit

raw 500x2

I want to learn the suit this cycle but think I'm better off raw I pulled 600 last cycle and with suit on I struggle at 500 but I'veonly wore it twice

close grip pull downs
120x10
190x10
210x7

seated rows
210x10
280x6
280x6

seated DB shruggs 2 second hold at top
100x10
100x10
100x10

abs
strongman stuff for cardio tire flip stones and sand bag carry got my ass kick by Bern and Austin
got homewalk the dogs for 1mile

[lackie]

6-24

speed bench
135x10x2
185x3
205x3x9 3 different grips

pumpoff
225x30

side raises DB

20x10
30x10
40x8

JMpress's

135x10 hurt
155x10 hurt
165 x10 hurt

v bar push downs

50x12
80x10
100x10

hammercurls
50x10
60x6
50x10

not bad training session trying to come back into slow for the first week

[lackie]

6-26
squat
raw
135x8
225x3
315x3
405x1
495x1
550x1

suit up-straps down wraps or belt just trying to hit depth
655x1 3'' high
700x1 3'' high
725x1 depth finally!!!!!!
spotters said they all shot up so next week I'll strap up and see what the suit can do 850 maybe 900

stiff legged deads
135x10
185x8
225x8

db lungs
50 x8
50 x8

Abs

thats it I'm doing a 4 week suit cycle to hopefully get the groove down. Another good nite of training

[lackie]

6-28

ME bench
135x10x2
225x3
315x1
380x1
425x1 3 bd
475x1 4bd
525x1 4bd

old shirt
625x2 3bd

2 rage x
675x2 2bd
705x0 1bd ( ran it into the j hooks at top)
705x0 1bd (same as above piss me off should have been easy double)

rev bands raw average band
455x3
475x2
495x1
525x0 (i'm a puss)

jm press rev bands
135x10
225x10
245x10

db overhead ext
80x10
100x10
100x10

forearm work and lite abs

it might be time for a new shirt myold one just turn 3 years old and my newone is going on 2, beside that today wans;t to bad of training beside the shirted bench

[lackie]

6-30
deads working on speed
135x10
225x3
315x3
405x3
500x3

rack pulls just below knee
405x3
495x3
545x2
585x1
605x1
625x1

pulldowns wide
140x10
190x8
210x6

one arm rows
100x10
100x10
100x10

hammer curls
50x10
60x7
50x10

ez curls
90x10
90x10
90x10

abs+tire flips

good training today

[lackie]

7-1
speed bench
135x10x2-shoulder's we're tender

225x10 3bd
315x7 3bd
405x4 3bd

225x20 pumpoff

rope pressdownlite
50x15
60x10
50x10

tatepress on incline

average bandx10
average+mini x10
average+minix10

facepull
average bandsx10x3

4-armwork

training sucked-thats what happens when I pull 2 loads of gas out of maine over nite and get 3 hours of sleep and I had a good case of swampazz

[lackie]

7-3
squat
135x10
225x3
315x3
405x1
500x1
500x1
545x1

bi's and abs

another 14 hour day in thetruck today should have stayed home motivation or drive owell started taking result's today we'll see what happens

[lackie]

7-5
bench
135x10
225x3
315x1
365x1

pushdowns
50x15
70x12
90x10

close grip pulldowns
140x10
180x10
200x8

bi curls
50x8
50x8

hammer curls
50x8
50x8

abs
tire flip 10 time that pretty killed me

trained alone today-showed up late (sorry brent) and every one else was on vacation