Training Log

[joey54]

Feel as though I have adapted pretty well so far. Plan is to move straight on to #37 next week with a bit of an increase in the maxes. I will run that twice and that will take me to my cruise at the end of October. When I return there will be 5 weeks to a meet, so the 5 week meet prep would work. Provided I don't hurt myself lifting or playing flag football. We did win our first game yesterday.

Today's workout. I replaced the front squats with close stance olympic squats just out of preference.

Squat
Bar x 5
135 x 5
225 x 3

265 x 5
Belt
315 x 4
370 x 3 x 2
420 x 3 x 5

Bench
160 x 5
190 x 5
220 x 4 x 5

DB Fly/Dip Superset
30's x 10/BW x 8 for 5 sets

Oly Squat
210 x 5 x 2
265 x 4 x 2
315 x 3 x 3

Good Morning
165 x 5 x 5

[Brian C]

Taining is looking good Joe. What meet are you planning to do?

[joey54]

Thinking Christmas Carnage on 12/1. Will probably just do as a 242 with the holiday eating.

[joey54]

Today

Bench
Bar x 10 x 2
105 x 5

150 x 5
175 x 4
205 x 3 x 2
235 x 3 x 2
250 x 2 x 3

Deadlift
135 x 5 x 2
225 x 3

305 x 3
365 x 3
425 x 3 x 2
490 x 3 x 2
520 x 2 x 3
495 x 2 x 3. Just felt like leaving on 5 plates

Bench- 1/2 thumb from smooth
150 x 5
175 x 5
210 x 5 x 4

DB flies
30's x 10 x 5

[Coke]

Those are some great workouts, props on it all including the football games.

[joey54]

Last night

Squat
Bar x 5 x s
135 x 5
225 x 3

265 x 5
belt
315 x 4
370 x 3 x 2
420 x 3 x 6

Bench
150 x 6
175 x 5
210 x 4 x 2
235 x 3 x 2
250 x 2
1/2 thumb from smooth
250 x 2
235 x 3 x 2
210 x 4
175 x 6
150 x 8

Fly/Dip Superset
30's/BW x 10/8 x 5

Sumo Stance GM
95 x 5 x 5

Hanging Leg Raise
3 x 10 x 3

[joey54]

2-0 in football, but our offense needs a lot of work. D is playing great so far. Both games won 7-0.

[Coke]

Glad to see you guys winning right out the gate, keep it up.

[joey54]

Thanks coke. In early today. On to #37.

Bench
Bar x 10, 5
105 x 5

150 x 5
180 x 4 x 2
210 x 3 x 2
225 x 3 x 5

Squat
Bar x 5
135 x 5
225 x 3

265 x 5
Belt
320 x 5 x 2
370 x 5 x 5

DB flies
35's x 10 x 5

Bench- 1/2 thumb from smooth.
150 x 6
175 x 6 x 2
195 x 6 x 4

Good Morning
160 x 5 x 5

[J L S]

your looking damn good joey, strong squats and deads back there before the #37

[joey54]

Was happy with the first go around for sure.

Today

Deadlift
135 x 5 x 3
225 x 3

315 x 5
370 x 5 x 2
430 x 4 x 2
460 x 3 x 4

Incline
155 x 6
180 x 6
205 x 6
230 x 6

Dip
BW x 5 x 5

Partial Deads from below the knee
315 x 5
370 x 5 x 2
430 x 4 x 2
495 x 3 x 4. Belt on the last 3 sets

Lunge
85 x 5, 65 x 5 x 5

Hanging Leg Raise
3 x 10

[Brian Hopper]

Strong pulls!

[Coke]

Very nice man, making it happen.

[joey54]

Wrapped up the week nicely.

Bench
Bar x 10 x 2
105 x 5

150 x 7
165 x 6
180 x 5
195 x 4
210 x 3 x 2
225 x 2
1/2 thumb from the smooth
225 x 2
210 x 3 x 2
195 x 4
180 x 6
165 x 8
150 x 10

DB fly
35's x 10 x 5

Squat
Bar x 5
135 x 5
225 x 3

265 x 5
Belt
320 x 4 x 2
370 x 3 x 2
405 x 3 x 5

Tri Ext
40 x 10 x 5

Sumo GM
100 x 5 x 5

[Coke]

Wrapped up the week nicely.

No joke dude, keep it up.

[byronsru24]

I get tired just READING those training sessions, but I'm looking forward to seeing how it all ends up for ya man

[joey54]

This week looks to be pretty brutal. Dropped our game today 6-0. Gave up a punt return td. We can't get anything going on offense. We will get a positive play and then get three penalties in a row. May be a long, long season.

[Darracq]

Looking strong..

[joey54]

Thanks for stopping in again my friend.

Today

Squat
Bar x 5 x 2
135 x 5
225 x 3

265 x 5
Belt
320 x 4 x 2
370 x 3 x 2
425 x 2 x 5

Bench
150 x 5
180 x 4
210 x 3 x 2
240 x 2 x 6. 3 sets regular grip, 3 sets 1/2 thumb from the smooth

DB Fly/Pushup superset
35's/BW x 10 x 5

Squat

290 x 3
Belt
345 x 3
405 x 3 x 5

Good Morning
165 x 5 x 5

[Coke]

Strength is steady across the board man.

[joey54]

Tonight

Deadlift to knee

135 x 5 x 2
225 x 3

315 x 4
370 x 4
430 x 4 x 4

Bench, Thumb from smooth

150 x 5
180 x 5
210 x 4 x 5

DB Fly
35's x 10 x 5

Deadlift
315 x 4
370 x 4
430 x 3 x 2
460 x 3 x 5

Lunge
75 x 5 x 5

[joey54]

Last night. Starting to get fun.

Squat
Bar x 5 x 2
135 x 5
225 x 3

265 x 4
Belt
320 x 4
370 x 3 x 2
405 x 3 x 6

Bench- thumb from smooth
150 x 6
180 x 5
210 x 4
225 x 3 x 2
240 x 2 x 2
225 x 4
210 x 5
180 x 6
150 x 7

DB Fly/Tri Ext Super Set
35's/40 x 10 x 5

Squat
290 x 3
Belt
345 x 3
405 x 2 x 4.

Good Morning Sumo Stance
105 x 5 x 6

[Brian C]

Looking good Joe. Whats the future looking like meetwise?

[joey54]

I believe RPS has a meet 12/1. If all goes well in training and no injuries playing flag football, then it should be a go. I'll compete at 242 for that one. Not screwing around with restricting calories during the holidays.

[Coke]

Nice job overall with this programming.