Bo's Log

[bojackson]

Ok guys, competed in my first meet this past Saturday and loved it. So i thought id start a log here to help hold myslef accountable. I totaled 1267 in my first meet, but left a lot of weight out there. I was told to go conservative at my first meet, and i think i over did it, but thats fine, at least i got some numbers posted.
thanks for any future help and comments...

[Brian Hopper]

It's cool to see you posting a log now Bo!!!!!! Congrats again on your first meet.

[bojackson]

Wednesday 4-14-10
Bench Day
Bike- 5min
Stretch/warm up
Bench barx20, Pull ups 1x5
Bench 135x10
225x5,250x5,275x5
295x3, 295x3 smooth accelerated reps
235x3 3 sec pause
235x3 3 sec pause
Cambered bar tri exts- 35's 3x10
pull ups - 5 sets of 2, 30 sec rest
Shoulder complex
1x20 tri pressdowns 100lbs

Good day i thought. first day back in the gym since my meet.

[Brian Hopper]

nice solid bench day!!!!

[bojackson]

nice solid bench day!!!!

Good to have someone as acomplished as you peaking in. just another motivation to do well...

[bojackson]

I guess i should mention im on a 1on, 1 off lifting schedule. been doing this for about 2 years and has worked really well (when i have been on any kind of consistent lifting schedule).

4-15-10
Stationary bike 20mins
Stretching

[bojackson]

4-16-10
bike 5min
Stretch
DL no belt -135x5 225x5, 315x3, 405x3, 455x3, 455x2 On the 455, i reset each time. grip was an issue as this is a thicker, crappy bar.
Front squat 135x5, 225x5, 275x5

Pull downs 3x10 140
45 degree hypers 2x15
225 bar hold x 2 x 20 secs in the shrugged position

Hammer incline 2plates x 20

Good day all in all. didnt eat the best today, but cant complain

[bojackson]

4-17-10
Bike 20mins
push mowed my yard- 1 hour ha!

[bojackson]

4-20-10 Tuesday
Started an internship on Monday, been on my feet 15 hours the last 2 days. Dont know if it was that, or lack of proper diet, but today felt like the first time i have ever lifted.

Bike 5min
Stretch/warm up
squat 135x10
225x5
315x3
365x3
405x1 Felt like 600lbs
405x1
315x6 legs just gave out

close grip bench
bar x 20
135x10
225x10
225x6
135x15 for speed

pull ups
5 sets of 3, 30 sec rest between sets

45* hypers 2x10 bw+25lbs

hammer curls
50's x 15

Felt completely run down. just walked out feeling like ***t!

[bojackson]

4-26-10 Monday

Started 5/3/1 today and it was rough. wasnt used to that many reps.
Bike 3min
Stretch/Warm up

Squat
barx10
135x5
225x5
295x5
335x5
365x5

225x10
225x10

Leg curls 2x10

I am terribly out of condition. Im simply not used to this volume. Felt like **** again, I assume its due to a real crappy diet and sleep patterns the last 2 weeks.

[Brian Hopper]

That's cool you started 5/3/1, I hope it works out for you!!!!!!

[bojackson]

4-28-10 Wednesday
Bench
Warm up
bar x 20
shoulder warmup
pull ups 1x5
pressdowns 1x15
135x10
245x5
265x5
280x7 should have gotten 10, quitter

225x3 paused
245x3 paused
255x3 paused

hammer machine press
180x12
270x8

tricep pressdown full rack x 10 (150 im guessing)
Pull ups 2x6 bw
hammer machine row 185x10

Still in the middle of this internship. 15 hours a day on my feet id killing my energy and my eating habits. only 2 days left though, so i can quit bitching after this week, ha!

[bojackson]

4-30-10 Friday
Warm-up/Stretch

Deadlift
135x10
225x5
315x3
365x5, 405x5, 430x5

Speed Shrugs Snatch grip
135x30
135x20

barbell rows
135x20
superset with 45* hypers
bwx10
low back was fried for some reason

db curls 40sx10, 45's x10

[Brian Hopper]

Nice work Bo!!!!

[bojackson]

5-2-10 Sunday

Felt crappy today. still real sore from that DL day.

Wrm up
OHpress
barx20
shoulder complex
95x5
135x5
155x5
barx30
My shoulders absolutely hates these. I am gonna have to find a replacement exercise. maybe incline press.

tricep pressdowns
90x10
120x10
120x15

hammer meachine shoulder press
90x20
done...wasnt feeling it

[bojackson]

5-4-10 Tuesday
Warm up
Stretch
Squat
barx10
Leg swings, sumo squat-warm up
135x10
225x5
315x3
365x3
405x3, knees wore sore
425x1 no spotter, didnt wanna push the issue...felt easy

pause squats
225x3
275x3
315x3, all below parallel, 2 sec pause

Stiff Leg Dumbbell 120's x8, 120'sx8, 120'sx8

Good day considering I changed my lifting time. I usaully lift in the afternoon. Today I had to lift at 6am. We started spring practice which totally zaps my energy n the evenings.

[Brian Hopper]

Some nice training Bo!!!!!

[bojackson]

5-6-10 Thursday
warm up
Bench
barx20
115x8
135x8
225x3
275x3
295x3
310x3

225x10 speed bench

paused bench
245x3
265x3
275x3. all felt good

pull ups bwx5, bwx6

JM press 115x20

Shoulder raises 20's x20, just get some blood flowing

good day. felt strong. still having to work out early in the morning, so that takes some getting used to i guess....

[Brian Hopper]

Nice benching Bo!!!

[bojackson]

5-7-10 friday
DL
135x8
245x5
315x3
405x3
430x3
455x5

DB rows 130's x8. 130's x8

pull downs 120x10, 120x10

Db curls 35'sx20

Good day. so far im liking 5/3/1...

[Brian Hopper]

I'm glad to see you're enjoying 5/3/1, I can't wait to see the outcome.

[bojackson]

5-10-10 MOnday

warm up
Incline DB
65x10
85x10
100's x8
100's x8

Incline Fly 35's x20

DB Tri Extension
45's x8
45's x8

Shrug Hold 225x 30 sec

Pull downs 120 x10, 120 x15
Lateral Shoulder rasie 35's x20

Decided to make this a DB oriented day. My shoulders cant handle OH press. Slight variation to the 5/3/1, but i dont feel it will hinder my progress. 2 weeks into the 5/3/1 and Im feeling strong. Cant wait to see next week and how it goes.

[bojackson]

5-12-10 Wednesday
bike 2min
warm up
stretch
SQUAT
135x10
225x5
315x3
355x5
405x3
455x1

Pause squats
315x3
315x5

45* hypers
bw+35 x10
bw+35 x10

Leg exts
55x20
70x30

Hammer pull down
2pl x10
2 and 1/4 x10

Hammer curls
50's x20

Feeling strong. cant wait to get a few weeks under my belt on the 5/3/1...

[Brian Hopper]

Some nice squatting Bo. I can't wait to see how the 5/3/1 works out for you.

[bojackson]

5-14-10 Friday
bike 3min
warm up
stretch
BENCH barx30
Bw pull ups x5
135x10
225x8
255x5, 290x3, 320x3

pause bench
275x3
275x3
275x2

Front raises 35's x 30
JM press 135x10 superset with pressdwons 120x15

Hammer Incline 4plates x12

Good first cycle on 5/3/1. Deload is next week.