I figured it would be good to start posting my log here, so I guess I should give some info on me, I'm 22 and still in college, I train here at school with a USAPL guy, I played 4 years of football here at school and will be doing my first Meet on December 6th. I'm 6'2 290ish my best lifts are 525(briefs), 405(single ply), 485(raw).
Speed Bench with doubled minis- 45x10, 135x3, 155x3x6, 165x3x3 all sets felt really fast.
Barbell Incline-135x5, 185x5, 205x5, 225x6, 185x10
DB Extensions on floor- 25x10, 30x10x5
Lat-Pull Down- 160x10, 170x10, 180x10x2, 190x10
Face Pulls- 130x20x3
Piston Press with minis- 100 reps
Everything felt pretty good, I haven't done incline in like three years and I think its going to help.
Me and my training partner decided to go down to Galaxy Gym in Laconia to use the monolift, really cool place. Met a guy named Joe who helped me out a ton with my squat.
Squat-45x5x2, 135x5x2, 225x5, 275x5, 315x3, 365x1 put on briefs, 405x3 none at depth, 455x1 still high, 495x1x2 both were at depth
Reverse Hypers-100x10x3, 150x10x2
45 Degree Back Ext.-BWx10, 25x10x3
That was it, Mad Dog had to get back to Plymouth for work. Tommorow I'm going to go to the gym and hit stretch, foam roll, do some abs and walk on the treadmill. I got the invite to come down to Galaxy again when the team lifts and I'm definitely going to take advantage of that. Real good time.
20 minutes on the treadmill
2x20 Green Band goodmornings
3x15 Hanging leg raise
1x30 Band side bends
Lots of stretching and foam rolling
Bench Press-45x10, 135x5, 185x5, 225x3, 275x1, shirt on 365x1, 365x0, yelling and screaming like a jackassx1, 365x3
Raw 3-Boards- 315x3, 365x1
CSR- 90x10, 135x10, 150x10, 180x10, 135x10
Mini-Band Pull-Aparts- 5x20 (in between sets of other stuff)
Neutral Grip Curls- 70x10x2
My goal today was to hit a triple with 365 but I had some issues getting the shirt set up properly, my third attempt at it was probably 2 minutes after the second, we pulled the shirt down a lot and I got 3 reps pretty easily. I should have recognized that the shirt was off after the first set but I was being an idiot. I was very happy when I finally did get it though. On another note, chest supported rows really hurt my penis. Now I'm gonna go call DD and make sure hes still alive.
Bench Assistance 10/19
Speed Bench-45x10, 45x5, 135x3, 185x3x8
Barbell Incline-135x5, 185x5, 205x3, 245x3
DB Extensions on floor- 30x10x3- lot of pain in my left tricep
Lat-Pull Down-170x10, 190x10, 200x10, 180x10x2
1-Arm Pushdown- 40x10x4 no rest between sets
E-Z bar curls- whatever the bar weighs plus 60 for 2 sets 25, 15
Deadlift-135x5, 225x2x2, 275x2x2, 315x2x4, 405x1
Box Squat at parallel- 135x10, added choked greens, 135x2, 185x2, 225x2, 255x2x4, 275x2x4
Leg Curl- 100x10x3
Had to cut it short then went back to the gym at 9:
Decline sit-ups- 3x10
Cable wood chops- 90x10x2
5 minutes on stairmaster level 6
15 minutes on treadmill at 3.5 mph
Today was a great day in the gym, my squat technique was good and my speed on the pulls and squats was very fast. Also I can now do 5 glute hams on my own which is awesome because I have never done more than two as I have no butt.
ME Bench 10/22
Bench-45x10, 135x5, 185x3, 225x3, added foam, 275x3, 315x3, 335x1, full range, 335xmiss
3-board 315x5, 335x4
Seated Cable Row- 200x10, 220x10x2, 240x10x2
Tricep Pusshdown- 130x10x3
I missed a weight which I was pissed about, but the rest of the lift went well and I had some fun. Tommorow is ME Squat and I'm looking forward to it.
10/23 ME Squat/Pull
Squat-45x10x2, 135x10, 135x5, 225x5, 315x5, 365x1, 405 x1, put on briefs, 455x1, 495x2, 535x1x3
Deadlift-225x2, 315x1, 405x1, 405x5 (Did the first 3 sets in briefs)
DB side bends- 85x15, 95x15, 100x15
Really good day, that is the most weight I have hit in my briefs. I tried to pull in briefs today and it ****ed me up more than they helped so I'll try pulling in the Z-Suit one more time and if that doesn't work I'll just pull raw.
Some kickass work goin on there man.. keep it up.
10/27 RE Bench
Floor Press-45x10, 135x5, 225x5, 255x8x3
DB Military-40x10, 60x10, 60x10
Lat Pulldown- 180x10x4
Rear Delt Flys-25x10x2
The last 3 were done in a circuit, one of the mens soccer coaches came in and told us the team was working out in 10 minutes. I was mad but they definitely needed it, they were benching and the heaviest weight on the bar was 115...it was very sad. Soccer is stupid.
10/29 DE Squat/Pull
Box Squat-45x10x2, added greens 45x10, 135x2, 185x2, 225x2, 255x2x2, 275x2x2, 295x2x6
Speed Pulls- 135x3, 225x2, 275x2x2, 295x2x4
GHR- bwx10PR!!!, bwx10, bwx6- the second and third set Mad Dog helped me on the last 3 per set.
Back Raise- 2x12
10 glute hams is a huge pr and I'm shocked I could do that many. Last week 4 sets of 5 was tough so I'm pretty happy, I hope to have a butt by 2010. My speed on the squats and pulls was very fast as well. Also it is halloween week at college, halloween lasts approximately 10 days in college which means you have 10 days of girls dressing up like sluts. Things are looking up this week. Now I'm going to go eat more.
Living in a small college town, I too appreciate such holidays. 10 days of sluttier dressing college girls is pure awesomeness.
Killer training too man.. awesome pr on the ghr's...
I just had a talk with Jake. He explained the recent eras of PSU football. That is the entire explanation. We also discussed the lack of awesome weirdos you seem to have now. Its a shame.
Why did you keep training after you got your PR?
10/31 ME Bench
Bench-45x10x2, 135x10x2, 225x3, 275x1, 315x1 off 3 board, full range with shirt, 365x1(no touch?), 405x1, 3-board 425x1, shirt off 3-board, 315x7
Seated Cable Row- 200x10, 220x10, 240x10x2, 250x10
E-Z Bar Curls- bar with 70x15x2
Mad Dog hit a PR in the bench with 445 today. This is the first time I have had trouble touching with 365, we had the shirt pulled way down and I fought it for a while but could only get the bar about an inch over my chest, Mad Dog gave me the press command and it flew up. 405 was a grind, it was ugly but it went up, I took 425 off the 3-board to get used to having heavier weights in my hands, plus this is where I always miss lifts. Anyway the 425 was no problem. After Mad Dog hit his PR he did the rest of his workout without a shirt on causing some people to stare and a couple to even make comments. During the workout we spent a good amount of time making fun of two friends that bodybuild and have come up with the following equation- Gynocomastia>Hypertrophy. Good times in the bathhouse.
Nice training session Dingus.. keep rocking it.
11/2 RE Bench
Bench Press off foam- 45x10, 135x5, 185x5, 225x10x3
DB Floor Press-85x15x2
Naut Lat-Pull- 200x10, 220x10x2
Chest Supported Row-90x10, 135x10x2
Rope Pushdown-70x30, 70x20x2
11/3 ME Squat
Squat-45x10x2, 135x5, 225x5, 315x3, 405x1, Briefs on 495x1, 545x1x2 PR
45 Deg. BR- 50 Reps (3 sets)
Decline sit ups- 3x10
Had to get this done pretty quickly as I had to go to class, I didn't hit depth on the first two squats in briefs and barely got there on the second set with 545. I couldn't set my feet as wide as usual so I will not do anymore squatting in the bath house. I went for a walk earlier to go vote and if I have the energy I will go on another one after dinner, which is steak.
11/5 ME Bench
Bench-45x5x2, 45x10, 135x5, add foam, 225x3, 275x1, 315x1, shirt on full range, 365x1, 385x1, 385x2
Tate Press- 55x8x2, 65x8x3
Compound Row-185x10, 215x10, 225x10, 255x10x2
Incline Rear Delts- 15x15x2
The first set at 385 I racked it after one, even though the plan was to go for 2, my ass came off the bench. The second set I focused and kept it on the bench and I think I did. I noticed a major thing I've been doing wrong the past few weeks and this week I finally corrected it. I've been lifting my head off the bench when I have had trouble touching weights. Vincent told me not to do this at his bench seminar, I did it anyway. Today I kept my head on the bench and touched weights a lot easier than I have been. This made me feel like a wicked huge ******* for good reason. The rest of the workout went well, I noticed a pretty girl checking me out, this is rare as I am ugly, however I have big arms and sambas so how could she resist? I hope she is around when I'm in my briefs.
Awesome benching dude..
11/7 ME Deadlift
Deadlift-135x3, 225x3, 315x1, 405x1, 455x1, 505x1PR
GHR Sit-ups- bwx15x2
That was it, really didn't want to do anything else. The 505 felt good and I think I left a good amount in the tank. Deadlifting blows.
Nice pulls man.. good work.