Training Log

[joey54]

Thanks Coke. Felt it was quite productive.

10/25

Bench

Bar x 10
135 lbs x 10
185 lbs x 5
225 lbs x 3
3 Board
275 lbs x 3
315 lbs x 1
335 lbs x 1
350 lbs x miss
350 lbs x miss
275 lbs x 6

DB Bench Press
100 lb db's x 8, 6, 6

Bent Over Rows(GP)
135 lbs x 5
185 lbs x 5
225 lbs x 5
225 lbs x 5

Was also handing off to 2 guys in gear benching. The one worked up to 395 lbs with purple bands and red mini's. That was working the back as well.

[OGROK]

Nice benching man. These board presses are hard to learn

[joey54]

I really have to improve my bench form quite a bit yet Ogrok. I wanted to get used to handling the heavy weight. I am sure in time the 350 lbs will be nothing. I first want to get to that raw and go from there. I went through long cycles of not flat benching in the past 10 years, but I still should be more than 15 lbs stronger than what I could do when I was a junior in high school, especially at my size. Thanks for the encouragement. On to today

10/27

Squats-Raw
I believe the chains add 80 lbs at the top.

Bar x 10
+ chains x 8
135 lbs + chains x 3
185 lbs + chains x 3
225 lbs + chains x 3
275 lbs + chains x 1
315 lbs + chains x 1
Add belt. These are the ones that matter
365 lbs + chains x 1
405 lbs + chains x 1
455 + chians x 1 also knee wraps on this set
Raw
315 lbs + chains x 5

Good Mornings
Raw
225 lbs x 4 x 2 sets. Don't know why 4, but 5 felt like pushing it too much
135 lbs x 10

Reverse Hypers

100 lbs x 10
150 lbs x 10

Extreme Strech for quads and hams

Also include all the spotting and loading plates for the guys in gear squatting over 700 lbs.

Just for kicks here is what I ate today. Still eating pretty high protein, maybe a little more carbs.

Breakfast- 2 1/2 servings of Nitrean. 2 bowls Special K cereal
Meal 2- Large Grilled Chicken Breast. Steamed Brocolli
Lunch- 9 oz Burger, 1/2 bag Spinach, 4 bags of Green Tea
Meal 3- 12 oz canned chicken breast, serving of dark chocolate
Pre Workout- Results
During Workout- Gatorade
Post Workout- Opticen+ serving of Nitrean, bowl of Rice Krispies, Apple Nutrigrain Bar
Before bed- Probably some chocolate soy milk and natural PB

This was actually a lower carb day.

[Coke]

Killer squats and all man.

[joey54]

It was a good session Coke.

10/28

Close Grip Bench

95 lbs x 10
135 lbs x 5
135 lbs + 40 lbs chains x 3 to a 3 board
155 lbs + 80 lbs chains x 3 to a 3 board
185 lbs + 80 lbs chains x 3 to a 3 board
205 lbs + 80 lbs chains x 3 to a 3 board
145 lbs + 80 lbs chains x 3 full ROM pretty fast
145 lbs + 80 lbs chainz x 3 fulll ROM a little slower but better form

Chain Pushups
2 x 10 reps

DB Shoulder Press
45 lbs x 12 x 2 sets

Chins
3 x 5

Extreme Stretches for chest, shoulders, tris, bis, back

[Unholy]

Really strong lifting in here Joey! Any PLing meet plans in the near future?

[joey54]

Maybe someday Paul, but I would have to get a lot stronger. What are we looking at right now, a raw 1380 total potentially? That is assuming I could hit all those same numbers in one day and hit my squat sans the wraps and briefs I had on(not really worried about the briefs, they really give nothing at this point). So probably closer to 1300-1350. I think that is rather embarassing for a 242 lber. Maybe if I can get close to 1500 in a year we will think about it. I do appreciate the encouragement though, so thanks for checking in.

10/30

Deadlifts off 6 inch box

135 lbs x 5
225 lbs x 3
315 lbs x 3
405 lbs x 3
495 lbs x 2 with a belt. Wanted 3, but 2 was a bit of a grinder and didn't want to mess around off the box

Barbell Hack Squats
Haven't done these in forever

225 lbs x 5
315 lbs x 5*
405 lbs x 4*
225 lbs x 20*
* I did use straps on these

Speed Deads
315 lbs x 1 x 8 sets. 4 sumo, 4 conventional

Close Grip Pulldown

150 lbs x 10, 8
125 lbs x 5, 3 second stretch, 3 second contraction. Why? Don't know, just felt like it.

Wow. Just checked my log and this was probably 2 years ago, but last time I did barbell hack squats was with DC and I did 375 lbs x 6 and 230 lbs x 22. Not a bad effort today, because the 20 reps was a breeze, not even a true widowmaker like I used to do.

[Coke]

Way to get back to those hack squats, that's a killer movement.

[joey54]

I am going to try to hit them more frequently on the deadlift days coke. They really are a forgotten movement.

11/1

Bench

Bar x 10
95 lbsx x 10
135 lbs x 5
185 lbs x 3
225 lbs x 1
275 lbs x 1
295 lbs x 1
315 lbs x 1

Rest pause set.
225 lbs x 19 reps rest paused (12, 5, 2)

Form is coming along

Bent Over Rows

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

Barbell Curls

145 lbs x 5 x 2 sets

Hanging Knee Raises

3 sets x 12 reps

Extreme streched chest, shoulders, tris, bis, back

Did a set of 20 shoulder dislocates with a band

[Coke]

Big day across the board dude.

[joey54]

I was happy with that one. Gives me something to work towards

11/3

Started with speed in mind, then got a little ahead of myself. Planned to do a somewhat heavy single in the end anyway.

Low box squats(same height as when I did these last time)

145 lbs x 5
195 lbsx 2
235 lbs x 2
255 lbs x 2
255 lbs x 2
305 lbs x 2
345 lbs x 2
345 lbs x 2- kind of dive bombed the box on the second rep. Still pretty decent speed. I just thought of going down too fast
415 lbs x 1
All sets done raw

Chain Suspended Good Mornings

Bar x 5
145 lbs x 5
235 lbs x 5
235 lbs x 5

Reverse Hypers

100 lbs x 12
150 lbs x 12
170 lbs x 12
Getting used to these now

One Leg Calf Raise
+ 25 lbs x 12 reps for each leg x 3 sets each leg

[Coke]

Like that effort bro.

[joey54]

Thanks Coke.

11/4

Floor Press- pinky on the ring

135 lbs x 10
165 lbs x 8
185 lbs x 6
205 lbs x 5
225 lbs x 3
225 lbs x 3
225 lbs x 3
225 lbs x 9

Dead Skulls
25 lbs per side x 12
40 lbs per side x 12
50 lbs per side x 12

Barbell Curls with the Fat Bar- Why? Why not.

10 lbs per side x 10
20 lbs per side x 10
45 lbs per side x 6
45 lbs per side x 5

Abs

[cphafner]

damn strong box squatting Joey

[joey54]

It wasn't bad for an intended speed/form work day CP. Thanks for following along even though I left the DC stuff behind for now.

11/6

Shorter session tonight

Floor Deads- All sets raw

225 lbs x 5
315 lbs x 2
315 lbs + 40 lbs of chain x 1
335 lbs + 80 lbs of chain x 1
365 lbs + 80 lbs of chain x 1
405 lbs + 80 lbs of chain x 1
455 lbs + 80 lbs of chain x 1

Rack Deads
Done right at the knee

225 lbs x 5
315 lbs x 5
405 lbs x 5
Added belt for these
495 lbs x 3
585 lbs x 1
675 lbs x 1

Thats it for today.

[Coke]

That's a ton of pulling man, props.

[joey54]

Coke that beat the most I ever did on a rack pull by 100 lbs.

11/8

Bench

All to a 2 board today

135 lbs x 10
185 lbs x 10
205 lbs x 3
225 lbs x 3
255 lbs x 1
275 lbs x 1
295 lbs x 1
315 lbs x 1
335 lbs x 1
275 lbs x 8

Incline DB Press

100 lb db's x 5
110 lb db's x 5 x 2 sets

Floor Press with 65 lb kettlebells

10 x 3 sets

Bent Over Rows(GP)

155 lbs x 5
205 lbs x 5
235 lbs x 5 x 3 sets

[joey54]

11/10/09

Squat- worked exclusivley out of the monolift today and went the heaviest I have in it. Much more comfortable.

Raw sets

145 lbs x 10
245lbs x 5
305 lbs x 3
345 lbs x 1
395 lbs x 1
Added Belt
435 lbs x 1
Belt and Knee Wraps
500 lbs x 2
Belt
405 lbs x 5
Raw
315 lbs x 17. Cut the set short. Probably could have toughed it out and got 20 or more. I wimped out I guess. My goal was 15.

Reverse Hypers
+90 lbs x 12
+180 lbs x 12
+ 90 lbs and purple band x 10
+140 lbs and purple band x 7

Band calf raises
1 leg x12 x 2 sets

Both legs x 6 with a 5 sec negative and 15 second bottom hold+10 straight reps

Hopefully will get some videos up in the next week or so of our training.

[Coke]

Solid consecutive workouts guy.

[joey54]

I put another good one in today Coke. Had off work today, so having extra energy this turned into a big weight day.

11/11/09- Happy Veteran's Day. Thank you to all of the armed services.

Incline Bench

Bar x 10
95 lbs x 10
135 lbs x 10
185 lbs x 5
205 lbs x 3
225 lbs x 1
255 lbs x 1
275 lbs x 1
295 lbs x 1
225 lbs x 10

Rack Lockouts. Did these from the floor

Close Grip
225 lbs x 13
275 lbs x 5
315 lbs x 2
Regular Bench Grip
365 lbs x 3
405 lbs x 1

Dead Skulls

+50 lbs x 15
+55 lbs x 15

Hammer Curls

50 lb dbs x 10
60 lb dbs x 10
75 lb dbs x 6

[Coke]

Wow man, super session throughout.

[joey54]

I might be pushing it a bit much though Coke. Tonight was terrible. Planned deadlift night. Did exactly 1 sumo pull with 225 lbs and felt tremendous pain in both hamstrings at the top of the movement. That was it for the night. My right ham is currently caked in Icy Hot. Nothing major, just think I was not recovered enough from tuesday to do anything more than recovery today. Plan is to get things right and give it a go Sunday again. Would definitely be doing a speed bench day sunday, so that can get pushed back as well.

[Coke]

I'm hearing you bro, probably just a matter of too much too soon...best thing to do is get the needed rest in the meantime.

[joey54]

Ham is feeling better. Debated deadlifting today, but we will save the legs for Tuesday.

11/15/09

Floor Press

Bar x 10
95 lbs x 10
135 lbs x 10
185 lbs x 5
205 lbs x 3
225 lbs x 1
255 lbs x 1
275 lbs x 1
295 lbs x 1
315 lbs x 1
275 lbs x 3
225 lbs x 13

DB Bench Press

115 lb dbs x 8,6,6

DB Chest Supported Rows

75 lb dbs x 10, 8
65 lb dbs x 12

Extreme Strech Chest, Shoulders, Triceps, Back

[Coke]

Nice pressing sets and db rows Joey.