Training Log

[J L S]

thanks for the reply man, the IPF seems littered with the sheiko warriors so there must be something to it and I feel the change could be a nice new stimulus. 29, 37 sounds about right, imagine if you werent going on hol you would of followed up with either another prep cycle or 32(the supposed peaking cycle as it were right?)

nice work anyway, strong lifts, especially for reps, that deadlifts looking real strong

[joey54]

Watching UFC and gf is asleep, so might as well update from yesterday. Bench, shoulder felt ok.

Bar x 8, 5
120 x 5
155 x 5
185 x 3

220 x 5
235 x 5
245 x 5

Thumb from smooth
245 x 3
235 x 3
225 x 5

1/2 thumb from smooth
225 x 5, 5, 8

Pushdown
30 x 15 x 3
20 x 15 x 2

[Coke]

Ever solid in here man, props.

[joey54]

One more week to get it in and then time to relax. Man, I took a nasty hip to hip shot in our flag football game yesterday. Was really concerned the other guy was hurt bad. It was one of those you don't feel, you just hear. Complete accident. Wound up really getting a hard knee to my middle back too, because he flew over me. So, squatted today.

Squat
Bar x 5 x 2
135 x 5
200 x 4
250 x 5
315 x 3 belt

all belted
375 x 5
425 x 3
475 x 1, 1, 3

Front Squat
135 x 5, 160 x 5 , 185 x 5

Good Morning
205 x 5 x 3

Abs
Knee Raises x 18 x 3

[joey54]

Today- Incline. Again, shoulder better, but knew to shut it down.

Bar x 8, 5
100 x 5
125 x 5
150 x 3

190 x 5
215 x 3
240 x 1

Chins
12, 12, 11

HS Pulldown
2 pps x 6 x 2
PPS + 25 ps x 13

Rope Pushdown
25 x 15, 12, 10

BB Curl
60 x 12 x 2

Hammer Curl
25 x 12 x 2

[joey54]

Deads today.

135 x 5 x 2
235 x 5
290 x 5
350 x 3

435 x 5
490 x 3
550 x 1
610 x 1 belt
405 x 10

Bent Over Row
135 x 5
185 x 3
205 x 5
215 x 3
230 x 6

DB Prone Row
50's x 12 x 3

Hanging Leg Raise
3 x 10

[Brian Hopper]

Strong pulls!

[Coke]

Nice job with both efforts bro.

[joey54]

Thanks fellas. DL wasn't too bad at all. Benched last night. Just ok.

Bar x 8, 5
120 x 5
145 x 5
185 x 3

220 x 5
245 x 3
275 x 1, 1, 3

Slingshot
295 x 4. not bad.

Thumb from smooth
275 x 2
245 x 3
225 x 5

1/2 thumb from smooth
185 x 5. Shoulder bothered me here.

Tricep Pushdown
30 x 15 x 5

[joey54]

Plan is to take off completely for the cruise this week. Might hit up the gym in the middle of the week, but probably not. Week back will do a de-load week. 3 week cycle of the 5/3/1, with a light week and a meet on 12/1 if everything goes good. Should be able to get squat and deadlift pr's based on this week's work. Bench, as always, is a crapshot.

[Coke]

Don't be sweating the bench, nothing wrong with doing a few pushups in the meantime while off.

May be a little early, but good luck come 1st of December.

[joey54]

De-load workout today. Combined squats and deads. Thinking gym might not be open again until Wednesday or Thursday. Closed today at 2pm.

Squats
Bar x 5 x 2
135 x 5 x 2

200 x 5
250 x 5
300 x 5 belt
405 x 1 belt

Deads
235 x 5
290 x 5
350 x 5
455 x 1

Front Squat
95 x 5 x 3

Good Morning
105 x 5 x 3

Hanging Knee Raise
3 x 12

15 minutes eliptical hill program on resistance 15

[Coke]

Combined squats and deads

Great day with that and everything else as well.

[joey54]

Tonight did an upper body de-load workout.

Bench
Bar x 8, 5
120 x 5
145 x 5
175 x 5
205 x 1
255 x 1
Slingshot
285 x 1
315 x 1

Incline
100 x 5
125 x 5
150 x 5

Row
110 x 5
135 x 5
155 x 5

Chins
BW x 5 x 3

Rope Pushdown
15 x 20, 15, 15

Barbell Curls
40 x 20 x 2

15 minutes eliptical on cascade program, 15 resistance

[joey54]

11/5

Squat
Bar x 8 x 2
135 x 5
205 x 5
275 x 5
Added Belt
340 x 3

410 x 3
435 x 3
460 x 3
435 x 3
410 x 3

Front Squat
135 x 8, 8, 6

Good Morning
185 x 8, 8, 5

Hanging Knee Raise
+ 10 lbs x 12 x 3

11/6

Incline
Bar x 8 x 2
105 x 5
145 x 5
170 x 3

205 x 3
215 x 3
230 x 2. Shoulder not feeling great on this set, but better than it has.
185 x 7, 5

Neutral Grip Chins
+10 lbs x 8, 5, 5

HS Pulldown
PPS + 25 ps x 12 x 3

Rope Pushdown
20 x 20, 16, 13

BB Curl
50 x 20 , 18

Hammer Curl
25's x 15
20's x 20

[Brian Hopper]

Strong squats!!!

[joey54]

Thanks Brian. They felt heavier than they should have though and my hamstrings are still bothering me. Couldn't deadlift today worth squat. Not happy right now.

Deads
135 x 5 x 4
235 x 3 Just wasn't feeling it.

HS Row
PPS x 15
2PPS x 12
3PPS x 10
3PPS + 25PS x 8
3PPS x 10
2PPS x 15
PPS x 20

Modified Prone Row
50's x 12 x 5

Hanging Leg Raise
3 sets of 8

[byronsru24]

Your looking really strong in here man. Training definetly seems to be working well for ya

[Coke]

Moving along well and on target, we all have subpar days along the way - props on the effort(s).

[joey54]

Had to train today rather than last night. It went ok. Did what I could.

Bench
Bar x 8, 5
135 x 5
175 x 5
205 x 3
240 x 3
255 x 3
270 x 2 x 2
285 x 1

Slingshot- Thumb from smooth
285 x 4

1/2 thumb from smooth
255 x 2
240 x 3

DB Bench
60's x 10
50's x 12 x 2

Pushdowns
20 x 20 x 5

Going to try to squat lower bar and wider stance in chucks monday. Put the pressure more on the hams and hips. See how that feels. Will abort early if need be, but gotta try to train. Today I felt great on my first reps with the higher weights, but just can't stay tight.

[joey54]

Week is starting off good.

11/12
Squats
Back in chucks, lower bar, wider stance.

Bar x 8, 5
135 x 5
205 x 5
275 x 5
315 x 3 belt

385 x 5
410 x 5
435 x 5
315 x 5 x 3 for some extra work

Sumo Good Morning
95 x 8 x 3

Hanging Knee Raise
+20 x 8 x 3

11/13
Incline
Bar x 8, 5
105 x 5
135 x 5
165 x 3

190 x5
205 x 5
215 x 5

Neutral Grip Chins
+ 15 x 5 x 5

HS Pulldown
PPS + 35 ps x 10 x 3

Rope Pushdown
30 x 12, 11
20 x 15

Barbell Curl
60 x 20, 15

Hammer Curls
30's x 12 x 2

Shoulder not feeling too bad today.

[Coke]

Shoulder not feeling too bad today.

Glad to hear it, way to be keeping things on track no matter what...better days ahead guy.

[joey54]

Deadlifts today. Better than last week, but not able to do the workout either. Did what I could. Realized warming up, reps weren't a good idea.

135 x 5 x 3
235 x 5
315 x 5
385 x 3
405 x 1 x 2
455 x 1 x 2
495 x 1
405 x 1 x 5

HS Row
2pps x 15 x 3

Modified prone row
60's x 10 x 5

Hanging leg raise
3 x 8

Guess it is ok to work up to almost 500 with no belt and back irritation. Plus a good day of squatting. Still up in the air about the meet on 12/1. I might just do it.

[joey54]

Not a great bench night, but got work in. Definitely no meet for now. Still gonna attend and help out some people I know. I have to move my bench grip in to thumb from the smooth. I'll finish this cycle out, but need to drop my maxes a bit to get back on track here. I was on point prior to the vacation, but not now.

Bench
Bar x 8, 5
95 x 5
120 x 5
175 x 5
195 x 3
225 x 5
240 x 5
255 x 3
1/2 thumb from smooth
225 x 5 x 2
185 x 9

DB bench
55's x 12, 10, 10

Pushdown
35 x 12 x 2
25 x 18

[Coke]

Solid with the big pulling and benching work.