Pud's Training Log

[Pud]

Ok, my real name's Sean. Pud's a nickname PeteTheGreek endearingly gave to me, don't ask why (and if you do, it's not true). I'm 23 years old, 5'10" and around 210lbs. I've done a couple meets, and I'm currently working on getting stronger. My best raw gym lifts are a 460 squat, 295 bench, and 530 deadlift. I'd like to get my raw squat to ~500 or a little over and/or total 1300 in a meet before I start moving to equipped lifting more often.

[Pud]

Yesterday's Training 10/25/09:

Flat Bench Warmups
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)

added 3-Board
225lbs x 3 (belt on)
265lbs x 3
295lbs x 3
295lbs x 3 - no lift offs on all sets to here
295lbs x 3 - only set with a lift off

HS Rear Delt Rows
+140lbs x 8
+200lbs x 3 sets x 10 reps

Incline DB Press
60lbs x 6
80lbs x 3 sets x 6 reps (wrist wraps on)

Rear Delt Flies
90lbs x 10
110lbs x 2 sets x 12 reps

Cable Tricep Pushdowns
80lbs x 10
70lbs x 2 sets x 10 reps

stretch, rotator cuff work & band pull aparts


____________________________________________________



Tonight's Training:

Barbell Free Squats
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3
365lbs x 6 sets x 3 reps

DB Romanian Deadlifts
70lbs x 8
90lbs x 5 (straps)
110lbs x 3 sets x 8 reps

Standing Ab Pulldowns w/ Rope
100lbs x 3 sets x 10 reps

Barbell Curls
85lbs x 3 sets x 6 reps

stretch

BW was 213 after workout.

Probably going to use the hatfield bar next week, I haven't used it for too long.

[Pud]

Standing Barbell Military Press
45lbs x 12
45lbs x 10
95lbs x 8
115lbs x 4
135lbs x 10 (wrist wraps on)
135lbs x 9
135lbs x 8

Pullups
BW x 8
BW x 8
BW x 7
BW x 6

Flat DB Bench Press
50lbs x 6
70lbs x 10 (wrist wraps on)
70lbs x 10
70lbs x 9

Neutral Grip T-Bar Lever Rows
+45lbs x 8
+90lbs x 8
+115lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

[Coke]

Impressive numbers man...good luck reaching your goals.

[Pud]

Impressive numbers man...good luck reaching your goals.

Thanks.

__________________________________________________________

Bench felt off today, speed and form wise... I was half sick Thursday/Friday and didn't eat much Thursday-Saturday.

Flat Barbell Warmups
45lbs x 15
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)

added 4-boards
225lbs x 3
275lbs x 2
305lbs x 1
335lbs x 1 - would be a PR, but my ass came off the bench some, so I probably shouldn't count it.
275lbs x 8

HS Rear Delt Rows
+140lbs x 10
+180lbs x 6
+230lbs x 4 sets x 6 reps

Incline DB Presses
55lbs x 6
70lbs x 5 (wrist wraps on)
85lbs x 2 sets x 6 reps - PR

Rear Delt Flies
90lbs x 10
110lbs x 2 sets x 10 reps

Tricep Cable Pushdowns
80lbs x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

[Coke]

Solid effort throughout Sean.

[Pud]

Thanks Coke

_____________________________________

Low Box Squats with Hatfield/Safety Squat bar (65lbs bar)
65lbs x 10
65lbs x 8
165lbs x 6
165lbs x 3
215lbs x 3 (belt on)
255lbs x 3
305lbs x 6 sets x 3 reps
-I need to use this bar more often. Today's the best it's ever felt when I've used it.

DB Romanian Deadlifts
75lbs x 6
95lbs x 6 (straps)
115lbs x 3 sets x 6 reps (straps)

Standing Ab Pulldowns
100lbs x 8
110lbs x 3 sets x 8 reps

Standing DB Hammer Curls
45lbs x 2 sets x 6 reps per arm

stretch

BW's down a few pounds from not eating too much for a few days, but strength seems fine.

Got vids of squats, not sure when I'll have time to upload.

[Pud]

Vid:
http://www.youtube.com/watch?v=kugtpqN-5Dw

[Coke]

Glad to see you put up the vid, doing super dude.

[Pud]

Glad to see you put up the vid, doing super dude.

Thanks.

________________________________________________

Rack Deadlifts against mini bands - pin #2, bar starts at bottom of knee cap. For the bands, I had a 90lbs DB on each side of the bar, put one end through the handle, wrapped the middle of the band around the bar 3 times, then put the other end of the band through the handle. Not sure what the band tension is at the top, very rough guess is anywhere from 50-100lbs. Probably closer to 50-70 I'm guessing.

Bar weight:
45lbs x 10
135lbs x 8
225lbs x 6 (belt on)
275lbs x 3
315lbs x 3
365lbs x 3
405lbs x 1
455lbs x 1
495lbs x 1
545lbs x 1 - PR for rack deads against minis

Glute Ham Raises
BW x 4 sets x 8 reps

~80 degree declined situps
BW x 15
BW x 12
BW x 12

Pull Throughs
stack x 3 sets x 10 reps (used the lighter of the two stacks, other was in use)

Cybex Ab Crunch
#11 x 2 sets x 10 reps

stretch & grip work

Got vids of rack deads, upload later tonight probably.

[Pud]

Vid: http://www.youtube.com/watch?v=a4CuiJiz61I

[Pud]

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
250lbs x 2 sets x 5 reps - rep PR
250lbs x 4, failed 5th about 2/3 up, almost had it

HS Rear Delt Rows
+140lbs x 10
+180lbs x 3 sets x 12 reps

Incline DB Press
55lbs x 6
75lbs x 8 (wrist wraps on)
70lbs x 2 sets x 8 reps

Rear Delt Flies
90lbs x 10
110lbs x 2 sets x 10 reps

Cable Pushdowns
70lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

[Pud]

Not too bad today, better than I thought it would be on warmups... Up to 345 felt fine, but when I unracked 345 it felt like about 450. I racked it after unracking it, setup again and went. After that I got my head in the game and the work sets felt lighter than that set did.

Barbell Free Squats
45lbs x 2 sets x 15 reps
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
295lbs x 3
345lbs x 3
385lbs x 3 sets x 3 reps
275lbs x 12 - widened stance ~6 inches (3" per foot)

Barbell Romanian Deadlifts (went light since I took a heavy rack deadlift friday)
135lbs x 10
185lbs x 6
225lbs x 3 sets x 15 reps

Standing Ab Pulldowns
100lbs x 4 sets x 10 reps

Standing DB Hammer Curls
35lbs x 2 sets x 10 reps per arm

HS Preacher curls
+45lbs x 6
+70lbs x 2 sets x 6 reps

stretch & grip work

[Coke]

Good stuff with the consecutive efforts bro.

[Pud]

Good stuff with the consecutive efforts bro.

Thanks.

_______________________________________

Speed Box Squats
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
235lbs x 6 sets x 3 reps (belt on) - 1 min RI's

Hyper Extensions
BW x 15
+25lbs x 8
+50lbs DB x 6
+70lbs DB x 2 sets x 8 reps
+70lbs DB x 6

Kneeling Ab Crunches w/ Rope
150lbs x 10
170lbs x 15
190lbs x 2 sets x 10 reps

DB Farmer's Walks
75lbs DB's x 3 round trips - ~1 min RI's

stretch & grip work

[Pud]

High Box Barbell Squats (box ~2-3" above parallel)
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 4 (belt on)
295lbs x 3
335lbs x 3
385lbs x 1
425lbs x 1
485lbs x 1
535lbs x 0 ?? - Spotters said they gave me a tiny bit, but it didn't feel like it, I guess the video may tell.

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 6
225lbs x 6
275lbs x 6
295lbs x 6
295lbs x 8

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 10 reps

stretch

Not sure when I'll get the video up, last week of school before finals.

[Pud]

Close Grip Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3 sets x 3 reps
205lbs x 8 (no belt)
205lbs x 6
-245 felt a little lighter than I thought it would for close grips

Pullups
BW x 8
BW x 7
BW x 6
BW x 6

Standing Barbell Military Press
45lbs x 8
95lbs x 8
115lbs x 4
145lbs x 2 sets x 6 reps (wrist wraps on)
145lbs x 4

Neutral Grip T-Bar Lever Rows
+45lbs x 10
+90lbs x 6
+115lbs x 6
+135lbs x 3 sets x 6 reps

Cable Pushdowns
80lbs x 10
80lbs x 6
70lbs x 8

stretch, rotator cuff work & band pull aparts

Haven't had much motivation/desire to train the last couple weeks, probably lack of sleep. Taking next week off for finals & Thanksgiving, then hit things fresh.

[Pud]

Friday's 11/27/09 Training

Speed Box Squats to low box.
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
245lbs x 6 sets x 2 reps (belt on)

Hyper Extensions
BW x 8
+25lbs x 8
+50lbs x 6
+65lbs x 3 sets x 8 reps

Declined Weights Situps
+25lbs x 8
+45lbs x 6
+65lbs x 3 sets x 8 reps

Hip adductor/abductors
2 sets of each

Standing Cambered Bar Shrugs
135lbs x 12
225lbs x 10 (straps)
275lbs x 3 sets x 12 reps

stretch

[Pud]

Flat Bench Warmups
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)

3-Board Press
225lbs x 3 (belt on)
255lbs x 3
275lbs x 3
300lbs x 2, missed 3rd
285lbs x 3 sets x 3 reps

Neutral Grip Cable Rows
110lbs x 12
140lbs x 12
160lbs x 10
140lbs x 12

Neutral Grip DB Presses
60lbs x 8
75lbs x 2 sets x 8 reps (wrist wraps on)
75lbs x 7

Rope Face Pulls
90lbs x 12
100lbs x 2 sets x 12 reps
100lbs x 10

Tricep Pushdowns
70lbs x 2 sets x 12 reps

Was moving through sets fairly quick, at least it felt like it, but I didn't really feel too taxed, which is good.

I'll probably get my squat videos up from 2 weeks ago sometime today.

[Pud]

Barbell Free Squats
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3 sets x 8 reps

Good Mornings (no belt)
135lbs x 8
185lbs x 6 (wrist wraps on)
225lbs x 3 sets x 6 reps
-Haven't done these for a while

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 10 reps

DB Hammer Curls
45lbs x 2 sets x 6 reps per arm

HS Preacher Curls
+45lbs x 6
+70lbs x 2 sets x 6 reps

stretch & grip work

I'll probably throw the briefs on next week and go for 6 sets of 3 @ 405.

[Pud]

Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
Close Grip
145lbs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps - 1 min RI's

Neutral Grip Pullups
BW x 2 sets x 8 reps
BW x 2 sets x 6 reps

Seated DB Shoulder Press
45lbs x 6
60lbs x 3 sets x 8 reps (wrist wraps on)

Rows on Horizontal Leg Press
+90lbs x 8
+140lbs x 6
+180lbs x 3 sets x 8 reps

10 mins stationary bike

stretch, rotator cuff work & band pull aparts

[Pud]

Speed Box Squats to low box
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 6 sets x 2 reps (briefs on)
1 min RI's

Hyper Extensions
BW x 8
+25lbs x 8
+50lbs x 6
+70lbs x 4 sets x 6 reps

Decline Situps
+25lbs x 8
+50lbs x 6
+75lbs x 6
+75lbs x 2 sets x 8 reps

Cybex Ab Crunch
#10 x 10
#10 x 12

Hip abductor
#10 x 10
#8 x 10

Hip adductor
#10 x 12
#10 x 15

Barbell Shrugs
135lbs x 12
225lbs x 12
275lbs x 10
295lbs x 2 sets x 10 reps

stretch & grip work

[Pud]

Last Sunday when I went to grab the boards in the locker room, I noticed a brown rucksack in the locker. My training partner looked in it later to find some chains, so I decided to try them this week.

Flat Barbell Bench Warmups
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
235lbs x 3 (belt on)

Added ~45lbs worth of chains (put the bag on the scale, weighed ~45lbs total). The way I had them set up, I'm guessing they added ~30lbs around lockout.
135lbs + chains x 5
185lbs + chains x 3
225lbs + chains x 3
275lbs + chains x 0 - real ugly miss, lucky I didn't screw my shoulder up. Could have been partly due to the chains on the ground being closer to my head than down where I touch with the bar, I moved them down after that and it seemed better.

255lbs + chains x 1 -grind
225lbs + chains x 3 sets x 3 reps

Neutral Grip Cable Rows
140lbs x 8
160lbs x 3 sets x 10 reps

DB Floor Press
70lbs x 12
70lbs x 8
70lbs x 6

Rope Face Pulls
90lbs x 8
110lbs x 3 sets x 8 reps

DB Skull Crushers
25lbs x 10
25lbs x 9
25lbs x 7

stretch, rotator cuff work & band pull aparts


Got videos of bench, upload later today

[Pud]

Today's training:
http://www.youtube.com/watch?v=1T2Bhe9evrM

[Pud]

Barbell Free Squats
45lbs x 10
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (briefs on)
315lbs x 3
365lbs x 2
405lbs x 6 sets x 3 reps
-formed seemed off, I guess I'll see in the videos.

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 6
225lbs x 6
245lbs x 2 sets x 8 reps
245lbs x 12

Standing Ab Pulldowns
90lbs x 6
100lbs x 3 sets x 10 reps

Standing Barbell Curls
85lbs x 8
85lbs x 8
85lbs x 5

stretch & grip work

Might not get videos up til tomorrow