Training Log

[joey54]

9/28

Bench

3 sets at each weight with a different grip

135 lbs x 3
150 lbs x 3
165 lbs x 3

Actually felt faster as the weight increased today

DB Shoulder Presses

45 lb db's x 15 x 3 sets

DB Floor Press

45 lb db's x 15 x 3 sets

Pushdowns

20 lb stack x 20 x 3 sets

Pulldowns

140 lb stack x 12 x 3 sets

[joey54]

9/29

Went out and checked out a gym about 45 minutes or so away from my house. Powerlifting gym with a group of 5 guys who train together and were very accomodating this evening. I am joining. They train heavy squat Tuesday, speed bench Wednesday, Speed squat or dead Friday, and heavy bench Sunday. Since I did a heavy session on legs Saturday I didn't go too heavy at all tonight. Did box squats working out of a monolift for the first time. Worked up to doing 285 for 3 for 3 sets. They helped me improve my form a good bit already. The weight felt like nothing, especially as I got better at really sitting back. Then did some reverse hypers and some abs. Talked to the owner quite a bit afterwards as well. Membership is very reasonable, so I can actually keep my other gym membership as well in the event I can't make it out there or on days I just want to do recovery workouts with cardio. I am going to follow what they are doing for now, so while it changes what I was going to do for the next 16 weeks, in the long run this is going to pay off I believe.

[joey54]

9/30

Bench 8 sets x 3 reps at the following weights

135 lbs
135 lbs
145 lbs
155 lbs
165 lbs
165 lbs- brought grip in
165 lbs- brought grip in
155 lbs- back to regular grip

3 reps in 3 seconds or less

Bench a PVC pipe with added weight attached by bands

+ 10 lbs per side x 20 reps
+25 lbs per side x 20 reps
+ 35 lbs per side x 30 reps

Hanging knee raises
2 x 17, 21

One armed cable rope push down

15 lbs x 13 reps
20 lbs x 12 reps

Hammer curls

35 lbs x 6 each arm
50 lbs x 8 each arm

Extreme strech for chest, shoulder, tris, and biceps

[joey54]

10/2

Deads off a 3 inch box

135 lbs x 5
135 lbs + 40 lbs chains x 5
225 lbs +40 lbs chains x 3
275 lbs + 40 lbs chains x 3
315 lbs + 40 lbs chains x 3
315 lbs + 80 lbs chains x 2
365 lbs + 80 lbs chains x 1
405 lbs + 80 lbs chains x 1
455 lbs + 80 lbs chains x 1 wore a belt for this set only
225 lbs + 80 lbs chains x 15

Front squats

Tried to do them off a box with the Zercher harness. The harness was cutting into my crotch and I didn't feel like adjusting
did 135 lbs x 5 off the box, but wanted to go deeper

135 lbs x 5
225 lbs x 4

Single leg hammer hamstring curl

50 lbs x 10 x 3 sets

Hammer Strength Pulldown

2 pps x 10
3 pps x 8 I think, forgot to write down

[joey54]

10/4

More messing around with chains. Bench today

95 lbs x10
135 lbs x 5
135 lbs + 80 lbs chain x 5
185 lbs + 80 lbs chain x 5
225 lbs + 80 lbs chain x 2
245 lbs + 80 lbs chain x 2 to a 3 board
185 lbs + 80 lbs chain x 5 to a 3 board. Wanted to get a better feel for these. Never did them before
225 lbs + 80 lbs chain x 4 to a 3 board
185 lbs + 80 lbs chain x 7 reps. Back down to chest on this set

DB floor press

45 lb dbs x 12 reps x 3 sets

Chest Supported DB Rows

70 lb dbs x 10 reps x 3 sets

Lower back was still feeling it from deadlifting and then arching like heck for benching. Would have liked to do BB bentovers, but we are squatting Tuesday. Group of 6 lifting today, so these sessions have been longer than what I have been used to. It is great to get feedback and support from other strong people, so taking a little more time isn't even an issue. Once I get in my grove training here I am going to lay out a long term plan, but for now I am going to go with what everyone else is doing for the main exercise and go from there.

[joey54]

10/6

Squat

We had 6 guys squatting tonight. Some people were using gear, some weren't, some were hitting a box, some were using chains. Good atmosphere. I chose not to go out of the monolift because I wanted to hit some heavy weight(for me). Sessions last much longer with a big group. All I did was squat and hit 2 sets of reverse hypers. Still feeling it from Fridays dead work. It is great to have people watching me squat and letting me know what to work on.

Squats

Raw
135 lbs x5
185 lbs x 5
245 lbs x 3
295 lbs x 1
335 lbs x 1
385 lbs x 1
405 lbs x 1

Belt and Briefs
405 lbs x 1
445 lbs x 1(added weight wrong with the 100's, wanted to do 460)
Added wraps
495 lbs x 1
510 lbs x 1

Back to raw
335 lbs x 3
245 lbs x 3
for form purposes

Reverse Hypers
+ 70 lbs x 10 x 2

[joey54]

10/7

Bench with bands

135 lbs x 3 x 3 sets with alternating grips
145 lbs x 3 x 3 sets with alternating grips
155 lbs x 2 x 3 sets regular bench grip

Push up on the chains in the monolift
3 x 15, 16, 21

Hanging Knee Raises
2 x 23, 18

One arm rope push downs
20 lbs x 12 x 2 sets

DB hammer curls
60 lb db's x 5 x 2 sets

[joey54]

10/9

We did deadlifts where we started as a rack pull above the knees, lifted the weight and pulled those pins out, and then dropped to a pin which was lower than a regular deadlift, and then came back up. I did all my sets without a belt and didn't kill myself. Hams still feeling it from Tuesday.

135 lbs x 6
225 lbs x 3
315 lbs x 1
405 lbs x 1
455 lbs x 1
495 lbs x 1
405 lbs x 3

Stiff Legs- Pulled from the floor

185 lbs x 3
235 lbs x 3
285 lbs x 3
335 lbs x 3

Chins from the chains hanging off the monolift. Pretty much the exact opposite of the push ups we did
BW x 10
+25 lbs x 8

I think they are called Bradford presses?
Bar x 8
65 lbs x 8
75 lbs x 8

HS side delt raises

+ 20 lbs ps x 12
+ 30 lbs ps x 12
+ 25 lbs ps x 12

[joey54]

10/11

Bench

Bar x 8
95 lbs x 8
135 lbs x 5
185 lbs x 3
225 lbs x 3
275 lbs x 1
295 lbs x 1
305 lbs x 1
315 lbs x miss $#%#$
315 lbs x 2 to a 3 board
335 lbs x miss to a 3 board
275 lbs x 3
225 lbs x 10

Standing Overhead Press
135 lbs x 6
145 lbs x 6

High Rope Cable Row
50 lbs x 10
45 lbs x 12
45 lbs x 12

Weighted Crunches

+ 25 lbs x 15 x 2

Pushdowns

45 lbs x 12
70 lbs x 12

Long training session.

[Coke]

Got some nice numbers in here man.

[ZenMonkey]

Squats and deads look great man! DC seems to have given you one hell of a strength foundation, nice work!

[joey54]

Got some nice numbers in here man.

I have been waiting for months for you to comment in my log, no BS here at all! This really has made my day. I follow yours and it really inspires me. Thanks for checking in. Thanks to you too Zen. I think I had a good base before DC, but doing that certainly didn't hurt. I really am liking training with people who have a similar training mentality. It is so refreshing.

[ZenMonkey]

Cool man. I didnt mean to imply you didnt have a good base before DC, I just meant to a much further extent!

[joey54]

I understand what you were trying to say Zen and as always I appreciate the encouragement. Today was my first day squatting with bands. Out of the monolift. Much more comfortable out of it this time. Working on form and speed.

10/13

Bar + blue bands x 3
Bar + blue bands x 2
135 lbs + blue bands x 2
185 lbs + blue bands x 2 x 4 sets
135 lbs + blue bands x 2 super fast

Pull Throughs

Started these in between squat sets as we had a group of 6

35 lbs x 10
55 lbs x 10
45 lbs x 12

Glute Ham Raises
Did these on an actual GHR aparatus and was humbled greatly. Couldn't even do 1 unassisted. A 500 lb squatter who can't even do a GHR is embarassing. Fought the negative and did 5, 4, and 4 assisted

Good Mornings

135 lbs x 10 x 2 sets
185 lbs x 5

We took these deep while maintaining our arch

Abs

I don't know what they are called but I did 2, 1, and 1. Held like an _l position at the top while hanging for an 8 count and fought the negative.

Toe Press and Single Leg Press on HS leg Press machine.
12 reps of each for 2 sets. Held the toe press for a 3 count.

Extreme strech for hamstrings and quads following the workout.

[joey54]

Add 10 lbs to those squats. We use a 55 lb bar.

10/14

We did triples, mainly for speed, with bands, chains, and then some straight weight all together off a 3 board. Don't know how beneficial this was, but everyone else can bench a lot more than me, so I just followed.

Red Bands x 3
Purple Bands x 3
Purple Bands + chains x 3
Purble Bands + 2 sets of chains x 3
Purple Bands + 3 sets of chains x 3
Purple Bands + 3 sets of chains + 25 lb's per side x 3
Purple Bands + 3 sets of chains + 45 lbs per side x 1

Barbell Curls

135 lbs x 5 x 3 sets

JM Presses

135 lbs x 8, 8, 5

Pull ups 3 sets of 5

I am missing my Sunday lift this upcoming week, so the plan is to do a Heavy Single workout with Deadlifts and then Standing Overhead Presses on Friday.

[Coke]

Good job back-to-back bro.

[joey54]

10/16

Deads-Conventional off the floor

135 lbs x 5
135 lbs x 5
225 lbs x 3
335 lbs x 2
425 lbs x 1
495 lbs x 1
Added belt
530 lbs x 1
560 lbs x 1 this might be an all time 1 rep pr
425 lbs x 6 no belt

Standing Overhead Press

Bar x5
95 lbs x 5
135 lbs x 3
185 lbs x 1
195 lbs x 1
205 lbs x 1
135 lbs x 10

Hanging Knee Raises
20, 15

[Coke]

Got some big deads and shoulder presses dude.

[joey54]

Thanks Coke. They can always be stronger, but that is why we do this.

[joey54]

10/20

Box Squats to 14" box. All sets raw with no belt. Started in the monolift, but moved to the rack because we had 3 geared guys moving some serious weight.

145 lbs x 5
195 lbs x 3
255 lbs x 2
255 lbs x 2
275 lbs x 2
275 lbs x 2
Moved to rack
285 lbs x 2
285 lbs x 2
315 lbs x 2
315 lbs x 2
365 lbs x 1 Moved very fast
405 lbs x 1 Still pretty fast

Good Mornings

135 lbs x 5 x 3 sets

Reverse Hypers

110 lbs x 12 x 3 sets

Toe Press

3 PPS x 8. 3 count on hold, negative, and stretch
5 PPS + 25 lbs ps x 8 3 count on hold

[Coke]

Like the box squats and all, them toe presses are great for the calves.

[joey54]

Definitely like to hit the calves at least once a week Coke.

10/21

Bench Press

2 sets of each weight. 3 reps in 3 seconds. Under the time every set. 1 set index on the ring, 1 set pinky on the ring

140 lbs
160 lbs
170 lbs
180 lbs

PVC Pipe Bench

+ 25 lbs per side x 20
+ 40 lbs per side x 20

Hanging Knee Raises

2 sets x 15

Rope Pushdowns

45 lbs x 15
50 lbs x 12

Alternating Hammer Curls

80 lb db's x 6 x 2 sets

Friday is solo again. Lamb of God Concert in AC Friday night.

[cphafner]

those deads sound intense. good stuff.

[joey54]

Thanks CP. They are getting there

10/23

Sumo Deads

135 lbs x 5
225 lbs x 3
275 lbs x 1
315 lbs x 1
315 lbs x 1
340 lbs x 1
340 lbs x 1
365 lbs x 1
365 lbs x 1
390 lbs x 1
390 lbs x 1

Maybe went a bit too heavy in the latter sets for what I was trying to accomplish, but they all moved pretty fast.

Stiff Leg Deads

315 lbs x 5 x 3 sets

Front Squats

135 lbs x 5
185 lbs x 5
225 lbs x 3

Short, relatively easy workout today.

[Coke]

Good job overall bro, smooth effort with solid numbers.