Pirates Training Log

[44pirate]

Yesterday Last Bench workout before Meet 10-17
45-25
95-15
135-10
225-8
275-5
315-4
365-1
405-1
425-1

Smith Tris
90-10
180-10
270-10
320-8

Seated cable Rows
180-10
225-8
255-8
285-8

Smith Seated Shoulder Press
50-10
90-10
180-8
230-8

EZ Preacher Curl I/O
25-10
45-10
65-10
85-10

I'm ready....................

[44pirate]

Apparently I wasn't ready..................
Bench 405 3 whites easy jumped to 425 wasn't set no go, tried it again, i think I burnt out on the first try at it.
Squat even more pitiful 405 easy 3 whites. 425 pulling up bar bounced off my right chin and started to drift away from me, went to pull it back of course the it wasall out of whack my right groin started to twinge, I gave up dropped it and called it a day. Dissapointing. Back to drawing board.

[john o]

You certainly worked your ass off and to fall short is naturally disappointing. I'm confident you'll accomplish your goals next time George. Brush yourself off and hold your head high. There is only honor in your dedication and pursuit of excellence.

[44pirate]

Thank you John.
I appreciate that alot.

[44pirate]

Yesterday
ME Bench
Reverse Green Bands Bench
135-20
225-10
315-10
365-5
405-5
425-5
445-3
465-3
485-1
505-1
510-1

Hammer Strength Bench
50-10
90-10
180-10
270-10

Tri Pushdown
70-10
90-10
110-10
130-10

Lat Pulldowns
150-10
180-10
210-10
240-10

Smith Soulder Press
50-10
90-10
180-10
200-10

[john o]

Good to see you moving heavy stuff again George!

[44pirate]

11/2
Chest DE
45-20
95-20
135-15
185-10
225-10
255-3-9

Hammer press
50-10
90-10
180-10
230-10

Pushdowns
70-10
90-10
110-10
130-10

Lat pulldowns
150-10
180-10
210-10
240-10

Smith press
50-10
90-10
140-10
180-10
DB Preacher curl
25-10
30-10
35-10
40-10

[44pirate]

11/4
ME Chest
Green Reverse Band
135-10
225-10
315-5
365-5
405-5
425-3
445-3
465-1
485-1
505-1
515-1
DB Bench press
60-10
80-10
100-10
120-10
Tri rope extentions
100-10
120-10
140-10
160-10
180-10
DB rows
80-10
90-10
100-10
110-10
Smith press
50-10
90-10
140-10
180-10

[44pirate]

11/08
Chest DE
45-25
95-20
135-15
185-10
225-3-9

DB Bench
60-10
80-10
90-10
100-10
120-10

Cable Rope Tri extentions
110-10
130-10
150-10
170-10
190-10

Lat Pulldowns
135-10
165-10
195-10
225-10
240-10

Smith Shoulder Press
50-10
90-10
140-10
180-10
200-10

EZ Precher inside ouside
25-10
45-10
65-10
85-10

[44pirate]

Well here I go again.! Twelve weeks out from comp. I gonna train for a full power meet. At least that's my goal. As long as my groin and elbow doesn't flare up.

[44pirate]

2-14
Lasix surgery both eyes came out great.
2-15
Legs
Leg Press
90-20
180-10
270-10
360-10
450-10

GM SS bar
65-10
115-8
155-6
205-6
245-6

Leg Curls
70-10
90-10
110-10

GHR
80-10
100-10
120-10
140-10

Hip Abductors
70-10
100-10
120-10
140-10
160-10
SLDL in SMith Machine
50-10
90-10
140-10
180-10

[44pirate]

2-16
30 mins precor
ABS
4 different machines

[44pirate]

ME Bench
Bar 25
95-20
135-15
185-10
225-10
3brd
315-5
365-5
405-3
415-3
425-1
435-1
445-0

Hammer Bench Press
50-10
90-10
180-10
270-10
300-8

Floor Tris
50-10
60-10
70-10
80-10

Dumbell Rows
60-10
80-10
100-10
120-10
140-10

Smith Shoulder Press
50-10
90-10
140-10
180-10
210-8

Preacher Dumbell Curl
35-10
40-40
45-10
55-10

[44pirate]

2/22
Leg DE
Leg Press
90-10
180-10
270-10
360-10
450-10

SS Bar Box Squat
65-10
115-8
165-8
205-6
245-6
295-6
335-3

SLDL
50-10
90-10
140-10
180-10
210-10

GHR
80-10
100-10
120-10
140-10

Leg Abductor
80-10
120-10
150-10
170-10
190-10

[44pirate]

2/24
Chest DE
Bench
45-25
95-20
135-10
185-10
225-3x9

Hammer Press
50-10
90-10
140-10
180-10
230-10
Rope Pushdown
60-10
70-10
80-10
90-10
100-10
Seated Row
150-10
180-10
210-10
225-10
240-10

Shoulder Lateral Raise Machine
70-10
90-10
110-10
120-10
130-10
DB Preacher Curl
35-10
40-10
45-10
50-10
55-10

[44pirate]

A side note. Found out that I'm ranked 25th in Raw Bench for M2 242. You can find it on Powerlifting Watch.

[44pirate]

2/26
Legs Me
Leg Press
90-10
180-10
270-10
360-10
450-10
540-10

GM SS Bar
65-10
115-8
155-6
205-6
245-6
295-6
335-5

Leg Curls
70-10
90-10
110-10
130-10

Leg Extensions
90-10
120-10
150-10
180-10

[44pirate]

2/28
ME BENCH
45-25
95-20
135-15
185-10
225-10
2brd
275-5
315-5
365-3
405-3
415-1
425-0

Dumbell Bench
60-10
80-10
100-10
120-10
120-10

Smith Tris
50-10
90-10
180-10
270-8
300-8

DB Rows
80-10
100-10
120-10
140-10
160-10

Standing Shoulder Press
45-10
95-8
135-6
185-6
205-2

DB Preacher
35-10
40-10
45-10
50-10
55-10

[44pirate]

3/3
Chest DE
45-25
95-20
135-15
185-10
225-8
235-3-9

Hammer Press
50-10
90-10
140-10
180-10
230-10

Tri Pushdown
70-10
90-10
100-10
110-10
120-10

Seated Rows
135-10
165-10
195-10
225-10
240-10

Lateral Raise machine
70-10
90-10
110-10
130-10
150-10

EZ Curl Preacher Inside outside grip
25-10
45-10
65-10
85-10

[44pirate]

3/5
ME LEGS
Leg Press
90-10
290-10
470-5
660-5
750-3
840-3

GM
65-10
115-8
155-6
205-6
245-6
295-6
335-5

Leg Curls
70-10
90-10
110-10
130-10

Leg Extensions
80-10
120-10
150-10
180-10

Hip Abductors
70-10
120-10
150-10
170-10
190-10

[44pirate]

3/7
ME BENCH
45-25
95-15
135-10
185-10
225-10
1brd
275-5
315-5
365-3
405-2
415-1

DB Bench Press
60-10
80-10
100-10
120-10
120-10

Nose Breakers H bar
70-10
90-10
110-10
130-10
140-10

Seated DB Shoulder Press
40-10
50-10
60-10
70-10
80-10

Pullups On Machine
90-10
80-10
70-10
60-10
50-10

Preacher DB Curls
35-10
40-10
45-10
50-10
55-10

[44pirate]

3/8
DE LEGS
Leg Press
90-10
290-10
470-10
650-5
740-5

Zercher Harness Pin 9
95-10
135-6
185-6
225-6
275-6
315-3

SLDL Smith
50-10
90-10
140-10
170-10

Leg Curls
70-10
90-10
110-10

Leg Extensions
90-10
150-10
195-10
235-10

[44pirate]

3/10
DE CHEST
45-25
95-20
135-15
185-10
205-3-9

Hammer Press
50-10
90-10
140-10
180-10
230-10

Rolling Bench Tris
40-10
50-10
60-10
70-10

Seated Rows
135-10
165-10
195-10
225-10
240-10

Seated Lateral Raice Machine
70-10
90-10
110-10
130-10
140-10
EZ Preacher Curl Inside Outside grip
25-10
45-10
65-10
85-10

[44pirate]

/11/11 Leg Press in ME Legs GM
5:33:22 PM 90 x 15
5:35:22 PM 290 x 10
5:38:14 PM 470 x 6
5:42:50 PM 650 x 5
5:42:54 PM 740 x 5
5:50:25 PM 830 x 3
5:55:52 PM 920 x 3

3/11/11 Good Morning in ME Legs GM
5:58:33 PM 65 x 10
6:00:13 PM 115 x 8
6:02:37 PM 155 x 5
6:06:49 PM 205 x 5
6:08:08 PM 245 x 5
6:11:15 PM 295 x 5
6:13:43 PM 335 x 5

3/11/11 Leg Curls in ME Legs GM
6:17:07 PM 70 x 10
6:18:30 PM 90 x 10
6:19:55 PM 110 x 10
6:21:33 PM 110 x 10

3/11/11 Leg Extentions in ME Legs GM
6:23:05 PM 105 x 10
6:24:07 PM 150 x 10
6:25:16 PM 195 x 10
6:26:31 PM 225 x 10

3/11/11 Hip Abductor in ME Legs GM
6:27:47 PM 80 x 10
6:30:25 PM 120 x 10
6:30:50 PM 150 x 10
6:31:55 PM 170 x 10

[44pirate]

3/14/11 BENCH in ME Chest
4:14:03 PM 45 x 25
4:21:06 PM 95 x 15
4:21:07 PM 135 x 15
4:21:15 PM 185 x 6
4:33:27 PM 225 x 6
4:34:54 PM 315 x 5
4:43:17 PM 365 x 3
4:53:54 PM 405 x 1
5:04:50 PM 410 x 1

3/14/11 DB Bench in ME Chest
5:06:11 PM 60 x 10
5:10:27 PM 80 x 10
5:21:52 PM 100 x 10
5:21:53 PM 120 x 10
5:24:15 PM 140 x 8

3/14/11 Floor Tris in ME Chest
5:30:29 PM 50 x 10
5:30:30 PM 60 x 8
5:32:55 PM 70 x 8
5:35:58 PM 80 x 8
5:41:16 PM 90 x 8

3/14/11 SSP in ME Chest
5:44:06 PM 45 x 10
5:46:27 PM 95 x 10
5:49:25 PM 135 x 8
5:54:05 PM 185 x 8
5:59:36 PM 205 x 6

3/14/11 Pullups in ME Chest
6:04:13 PM 90 x 10
6:04:20 PM 70 x 8
6:06:16 PM 50 x 8
6:08:13 PM 30 x 8

3/14/11 EZ Preacher in ME Chest
6:22:31 PM 25 x 10
6:22:32 PM 45 x 10
6:22:34 PM 65 x 10
6:27:29 PM 85 x 10
6:35:31 PM 105 x 10