Training Log

[Coke]

May introduce the slingshot for a set next time

Would be interesting to get your feeback on that, been thinking about testing 'em out too.

[Brian Hopper]

Would be interesting to get your feeback on that, been thinking about testing 'em out too.

Same here...I've really been wanting to get one. Soon!!!

[joey54]

Will do fellers!

Yesterday did recovery stuff. Today was re-load bench. Feel sore today though.

Bar x 20, 5
110 x 5
140 x 5
165 x 5

Half Thumb from Smooth
135 x 5 x 3

DB Bench
45's x 15 x 3

Pushdown
15 lb stack x 25 x 3

Stretch

[FearFactory]

Thanks Brian. It was a good cycle. Saw you are doing the states meet in Lancaster too? We will have to get everyone together for a WBB group photo perhaps.

That would be very cool.

[Brian C]

Yeah that would be pretty cool. Im planning on bench only. Like to go at it @198 if I can make the cut. 650 would be nice. Tone and Tim Gale should be there with me if I do it.

[joey54]

Full Power for me. Aiming 220 Modern Raw at this point. Today was dead lift de(re)- load.

Deads
135 x 5 x 3
210 x 5
260 x 5
315 x 5

Bent Over Rows
135 x 5
150 x 5
165 x 5

Modified Prone Row
30's x 15 x 3

Hanging Leg Raise
3 x 8

Stretch

[Coke]

Good stuff with the reloading bro.

[FearFactory]

I like the change to 220, with your strength you should do well there.

[Brian Hopper]

I miss the 220s...maybe some day I'll man up and diet down. Nice work on the deload.

[joey54]

Last de-load workout


Incline
Bar x 20, 10, 5
100 x 5
125 x 5
150 x 5

Chins
5 x 6. Alternating grips

HS Pulldown
Plate per side x 15 x 3
Found a new grip I like on these

Side DB lateral
20's x 15 x 3

Lying Tricep Extension
30 x 20 x 3

BB curl
30 x 20 x 2

Hammer Curl
25 x 12 x 3

Stretch

[joey54]

Back to it today.

Squats
Bar x 8 x 2
135 x 8
190 x 5
235 x 5
280 x 3
325 x 3
375 x 3
420 x 3 x 3. Belt

Good Mornings. Tad different approach
155 x 5
175 x 5
195 x 5

Hamstring Curl
75 lb stack x 15 x 3

Hanging Knee Raise
5 sec hold, 5 sec negative x 5, + 6 reps
5 sec hold, 5 sec negative x 3, + 8 reps
10 sec hold, 10 sec negative x 1, + 12 reps

Stretch

[Coke]

Digging the heavy squat triples.

[Brian Hopper]

Nice work on the triples!!!

[joey54]

Bench today. Not the best day, but got it in.

Bar x 20, 10, 5
115 x 5
140 x5
170 x 3
200 x 3
225 x 3
255 x 3 x 3. Weird sets. First one almost missed the third rep. 2nd set was a little better. 3rd smoked them all and probably could have done 6.

1/2 thumb from smooth with the slingshot
255 x 5
275 x 5
295 x 3

DB Bench
65's x 15 x 3

Pushdown
25 lb stack x 25
35 lb stack x 15 x 2
This stack is odd. I bumped up to 50 at first and had trouble getting 2.

Stretch

[Coke]

Plenty of benching to keep you on track Matt.

[joey54]

Trying to stay honest Coke. Ok day today. Hamstring still pretty tight from squatting and also benching actually. Used my squat shoes yesterday to bench and when dialed in it was on point. Don't mind the tight hamstrings because it makes the focus much more.

Deads
135 x 5 x 3
215 x 5
265 x 5
320 x 3
370 x 3
425 x 3
475 x 3

Bent over row
135 x 5
155 x 5
175 x 5
200 x 13

Prone Row
55's x 15 x 3

Hanging Leg Raise
3 x 12

Stretch

[ZenMonkey]

Sir! Nice to see you! Look at those squat and dead numbers, really strong!

[chevelle2291]

strong as always Joey.

[Coke]

Nice session for the back.

[joey54]

Zen, good to see you around. Still Oly lifting?
Chevy, I'm just trying to keep up with you.
Coke, it was a nice back back to back session.

Last night did eliptical and stretched. This morning was incline work.

Incline
Bar x 15, 5
105 x 5
135 x 5
155 x 3
180 x 3
210 x 3
235 x 3 x 3

Chins
+ 15 x 6 x 6(5 last set)
BW x 9, 8, 8
As always changing grips each set

HS Pulldown. Using a neutral grip now.
PPS + 25 ps x 10 x 3

Side DB Lateral
35's x 12 x 3

Lying Tri Ext
50 x 20, 20, 15

BB Curl
50 x 20 x 2

Hammer Curl
45's x 12, 8, 8

Stretch

[ZenMonkey]

No, but am teaching yoga and finish my MA in a couple weeks. I began doing yoga for recovery and it just sucked me in and I havent looked back. But... your numbers and consistency are very nice and very strong! Youve made lots of progress since I was last here!

[chevelle2291]

I owe you a hooker or something.

Dress shoes made a HUGE difference. Thank you.

[joey54]

No problem man. I forget where I heard that tip before, but it is a good one. Wished I would have heard about it before I bought my pair of squat shoes to save some coin.

Speaking of squatting.
Bar x 8 x 2
135 x 8
190 x 5
230 x 5
280 x 3
305 x 5
350 x 5
395 x 5 belt

Good Morning
160 x 5
180 x 5
200 x 5

Lying Hamstring Curl
80 lb stack x 15, 15, 12

Hanging leg raise
Sticking with the hold and slow negative plus additional reps
6, 6
4, 6
2, 8

Stretch

Post workout meal
Beef n cheddars are 2 for 5. Had 2 with some loads potatoe bites and a large chocolate shake. Debated getting 4 sandwiches, but I was embarassed to order that many.

[Coke]

Squats are on point, good job.

[byronsru24]

I've become fond of junior bacon cheeseburgers post training.....Probably because I just love bacon though haha. Trainings looking solid man. Whens your next meet planned?