Basement Dweller

[blong]

Beginning a new log, kind of a bad time because I am feeling beat up at the moment and will look to deload in a couple of weeks but oh well. Current supplements are Results,Protein,Fish oil and Flax seed oil. I was involved in powerlifting about 12-15 years ago and stepped away due to life and kids (no excuse I know) but i have been back at it for the last 2-3 years, Currently 36 years old. So here we go.

8/9/10 monday
sus. gm's / camber bar / navel high
135x10x2
225x2
275x2
315x1
365x1
405x1
425x1 (20 lb pr)

pull throughs 3x10

seated camber gm's
155x10
185X10
205X10

bb rows
185x12
185x12
205x10
felt strong today on the sus. gm's. I usually see good carryover to my deadlift from these.

Tuesday 8/10/10
abs 6x10-15
ghr bwt. only 3x10 (bwt. 234)

Wed. 8/11/10
rev. band floor press / green hole 11
135x10
185x5
add bands 225x3
275x1
295x1
315x1
335xmiss WTF! (my pr is 340)
305x2x2

tate press
60x10
70x10
60x10

seated bb press (bar in front)
135x10
155x10
175x8

black band shrugs 3x15

face pulls 3x15
Feeling overtrained and have been dealing with back spasms especially while laying down. Maybe this explains the big egg I laid during the floor press. Deload and see the massage therapist in a week and a half.

[StLRPh]

Strong work and congrats on the PR

[blong]

thanks.
8/12/10 thursday
raw squat
barx10/135x10x2
225x6
315x6
365x6
405x6 (had 415 maybe for 6?)
405x3
405x3

ghr 3x15 bwt only

camber bar step ups (I hate these damn things)
95x8x2

db rows
110x12
120x10
130x7

Playn around with the HCT training for the past couple of weeks before I start meet preparation.
Took it a little easy with the volume on the back due to the muscle spasms of late. Not a bad day.

[blong]

friday 8/13
extra work
abs 6x10-12
panora press 3x20-25
band pull aparts 3x15-20
foam rolling for the hips/back

[blong]

saturday 8/14 off
contrast bath and shower
foam roller

sunday 8/15 bwt: 234
raw bench barx10 135x10/135x5
185x6
205x6
225x6
250x6 (last rep slow)
250x3
250x3

db incline 80x10x3

band pushups 1x12 1x10

straight bar pressdowns 3x12

panora press 3x15

raw bench continues to be awful, oh well keep working at it.

[blong]

monday 8/16/10
deficit deads (bar about 1 inch off foot/around lower ankle)
135x8
225x2
275x2
315x1
365x1
405x1
425x1 smoked (matched previous PR)
445x1 miss just below knee
405X1 just because
probably had 435 but got carried away

seated camber bar gm
185x10
205x10
225x10

pull throughs 2x12

bb rows 225x10x3

wide grip pulldowns 3x12

lower back was fried/can't wait for deload and massage next week.

[blong]

tuesday 8/17/10
abs 6x10-15
strght bar curls 95x8x3
leg curls 3x20

[blong]

8/18/10 bwt. 235
pin press hole 10(4-5 brd range) 1.5 min. rest
barx15
135x10
225x4
275x2
315x1
work sets
340x5
350x5x2sets
305x10 failure
310x10 failure

3brd close grip index on smooth
225x8x3sets

seated bb press hole 14
135x12x2
185x5x2sets

bb shrugs
365x10x3

bent over rev. flyes
30x15x3sets

good session. bench lockout feels like it is getting stronger. we'll see when the shirt goes on in a few weeks.

[blong]

8/19/10 raw squat
left hip absolutely killing me/ foam roll x alot/ icy hot
barx15
135x10
225x5
275x3
315x2 hip started to warm up finally
365x1
405x1
455x1 plus knee wraps
475x1 PR
500x1 PR

rev. hypers 3x12

db rows 100x12x2

wide grip pulldowns 3x12

really good day today. i usually get about 80-85 lbs. out of my single ply suit so that puts me in the 580-585 ballpark. really close to my end of the year goal of 600 in single ply. but this is only a gym PR the platform is where it counts.

[blong]

friday 8/20/10
extra work
abs 4z10-12
face pulls 3x20
blue band stiff leg gms 3x20

[borracho]

Def got some nice strength going on in here man...keep up the efforts!

[blong]

thanks. continue to work and learn.

[blong]

sunday 8/22/10
raw bench
barx10
135x10/135x5
185x6
205x6
225x6
235x6
255x6
255x3
255x3

flat db
100x8
100x6
80x10

band pushups 2x12

tricep ext/overhead rope 3x12

strght bar pressdowns 2x10

triceps smoked. deload until 8/29. deep tissue massage tomorrow, oh yeah.

[blong]

8/27 friday
Couldn't stay away for a full week, so I decided to do a little extra work today.
Abs 4x12-15
green band tricep pressdowns 3x12-15
blue band pull aparts 3x15

Back in the shirt this Sunday. Looking foward to it, my bench sucks but I love working with the shirt. Kind of odd.

[StLRPh]

Congrats on the squatting PRs, 2 PRs in one session is impressive;

[blong]

Congrats on the squatting PRs, 2 PRs in one session is impressive;

thanks. My squat is coming along.

[blong]

8/29 sunday (bwt. 234)
barx10
135x10
185x5
225x5
275x3 added 1 brd. and shirt
295x3
315x3
325x3 PR

db flat press
85x15
85x11
85x10

band pushups 2x10-12

tate press 60x10x3

vbar tricep pressdowns 3x10-15

felt good to be back in the shirt. another PR today so things are still coming along. triples in a shirt to a one board really feels like an endurance test. smoked when done.

[blong]

monday 8/30/10

2 hole rack pull+green bands / about mid shin raw
135x10
225x5 added bands about 25lb. each side
315x3
405x1
455x1
475x1
495xmiss (previous pr w/ suit)

pull throughs 4x10-15

ghr 2x10-12 + blue band

db rows 110x10 120x10 130x8

cg pulldowns 3x10-15

good workout but no pr's / guess i can't expect them every time.

[blong]

tuesday 8/31/10 bwt. 238
abs 3x15
biceps 3x20
ghr bwt only 3x10
treadmill 20 min.
gotta make friends with the treadmill again as body weight is creeping up. sucks to be fat.

[blong]

wed. 9/1/10 bwt. 237
rev, band /green floor press
barx15
135x10
185x5
225x3 added bands
275x2
295x1
315x1
335x1
345xmiss at lockout
315x2

jm press with ez curl bar
105x10
115x10
125x10x2sets

tate press
60x10x2 sets

standing db shoulder press
35x18x3sets

db shrugs
80x20
100x15x2 sets

face pulls 3x12-15

floor presses stronger than last time but no pr's

[Lones Green]

Man you should try those rack pulls with quad mini bands. Its more like 220 pounds of tension, they've ton a lot for my pull

[blong]

Man you should try those rack pulls with quad mini bands. Its more like 220 pounds of tension, they've ton a lot for my pull

yeah I was thinking myself of using more band tension next time this excercise comes around, thanks for the input..

[blong]

9/2/10 thursday
camber box squat + chains (40 lb.)
single ply viking no straps
135x10x2
225x5
225x2 added chains
315x1 added suit no straps
365x1
405x1
455x1 matched previous pr

rev. hypers 3x10-12

back ext. + camber bar 3x15

bb rows
185x10
225x10
245x8

wide grip pulldowns 3x10-15

no pr's on camber box squats however was using a box about an inch below parallel this time as opposed to when I set the pr before. trying to correct the problem i have been having in meets about cutting depth high.

[blong]

friday 9/3/10 bwt. 235
abs 6x10-12
ghr 3z12
bent over reverse flyes 3x15
green band tricep pressdowns 2x15
treadmill later about 20 minutes

[blong]

9/5/10 bwt. 235
shirted bench doubles /3 brd. + 40 lb. chain
barx 10
135x10
185x5
225x5
ring finger on rings
275+x2 added 40 lb. chains/3 brd./ single ply shirt
315+x2
335+x2
355+x2 PR (previous pr was 350)
365+x2 Huge PR

db incline
85x10
85x9
85x10

band pushups
2x15

tricep rope ext. overhead
4x12-15

strght. bar pressdowns
3x10-15

Great day on the bench lockout today. I have been getting some pain in collar bone down into pec area when using the shirt occasionally, anybody got an idea out there I would love to have some input on possible causes.
Bench and squat seem to be improving but still searching for the key to unlock the deadlift. Can't seem to make any big increases in the deadlift only 5lb. here or there very inconsistant.