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Thread: The Journal of a Physics Major

  1. #1
    IRL my name is Trent Hazerboy's Avatar
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    The Journal of a Physics Major

    I've posted on these forums for awihle, but I just *discovered* the journal section. I actually lost my paper journal a week or two ago, so I decided to start my own on here.

    GOALS before september 16th (start of school

    280 bench
    430 squat with SOLID depth
    510 Deadlift
    Bodyweight + 140lb chin (just for fun)

    hopefully some of these will be in competition, it think there is another 100% RAW comp. in chicago right when I get back to school, so I may compete in that.

    Deadlift right now is my strong point so I'm really not gonna work on it too much. My biggest weakness is BENCH, so any help in that area would be great. anyways, here was my last 3 workouts:

    6/16/08

    DE bench, 8x3, 130 lbs

    Gorilla pull-ups, 1 fist down on rope, 3x4, 35lbs

    2 board press
    135 x 5, 185x 5, 205x5, 235x5, 235x5; felt pretty solid. 2 brd is my biggest weakness so I'm gonna try and hammer this one hard.

    Bent over rows, 155, 3x8

    JM press, 2x8, 115

    Curls, 3x8, 95lbs

    grip work

    6/18/08

    ME Squat - bottom position high bar squat. Personal Best: 355.
    worked up to 315,
    360<--- FAIL. This was really annoying. I gave it two tries, then worked down to 345, failed again, and left it until next time (pissed, obviously).

    SLDL 2x6, 306 (plus some warm up sets)

    Ab wheel roll outs, 4x5, almost full ROM!

    Barbell step ups, 3x8, 135

    Weighted incline sit-ups, 3x10, 40lbs

    Grip work

    6/20/08

    ME bench - floor press. This is definitely my weakest ME exercise, meaning I need to make some serious gains on this.
    135x3, 175x2, 205x1, 225x1, 250x1, FAIL. This was really frustrating, especially because I don't have a spotter to unrack the weight.

    Front lever work, A few alternative one-arm negatives.

    3x6, O.H. press, 95, 105, 95

    Partial chins, 3x6, 45, 75, 95. 90 degrees and up is definitely my weakness for chinups, so like the 2 brd. press I'm gonna try and hammer this one pretty hard.

    3x10, close grip bench press, 135, 155, 145

    3x8 reverse curls, 85

    grip work.

    Thats all for now. Its a little messy but I'm in a hurry, I might clean it up later.

    -Trent
    Last edited by Hazerboy; 02-28-2009 at 06:15 PM.
    Stats: 11/15/07-First-meet--2nd Meet----3rd meet
    Weight: 185-----187---------198---------198
    Max Bench: 255---220-----------280------300
    Max Squat: 405----395----------440------460
    Max Dead:475-----485----------551------570
    CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.

  2. #2
    IRL my name is Trent Hazerboy's Avatar
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    Sunday, 6/22/08

    DE Squat

    warm up

    205 12x2, still working on using a wider stance/lower box.

    Speed deadlift, 4x1, 300.

    Wide stance, L.B. good mornings
    135x6
    185x6
    225x6
    205x6

    One foot elevated lunges
    95x8
    115x8
    115x8

    Grip work

    Monday, 6/23/08

    Lighter day, worked out at ben moore's place

    Pullups
    bdywght x 5
    25 x5
    55 x5
    65x4 (damn)
    55x5

    reverse rows
    135x8
    165x8
    165x8

    DE bench
    135x3
    135x3
    135x3
    put on some bands! (doubled up mini's, I think)
    95x3
    95x3... I think I did like 4 or 5 more sets or something. I loved these! Speed bench becomes a whole new lift with bands, I'm definitely going to have to buy some now.

    T.B. overhead press
    100x6
    120x6
    120x6

    HUMMER PULL! This one was more for fun, ben had the equipment and they hadn't really tried it out yet so we set it up and gave it a go. It was usually either close to impossible or a little too easy (especially for the bigger guys, hah!) depending on the incline, but still pretty cool.
    Stats: 11/15/07-First-meet--2nd Meet----3rd meet
    Weight: 185-----187---------198---------198
    Max Bench: 255---220-----------280------300
    Max Squat: 405----395----------440------460
    Max Dead:475-----485----------551------570
    CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.

  3. #3
    IRL my name is Trent Hazerboy's Avatar
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    Wednesday 6/25/08

    I was still crazy sore in the glutes today so I eased up on the volume

    ME: rack pulls worked up to 600 (miss) then tried 550 (miss)

    Interesting story: I actually only have 460 lbs in weights, so I ended up attaching all the dumbells I had to my oly bar. I didn't realize it was 600 lbs until after I gave it a go and it went unmoved. Woops!

    Ab wheel rollouts, 3x5 - almost full ROM!

    light high bar good mornings, 3x8, 135

    inclined situps, 3x10, 40 lbs

    grip work

    Thursday 6/26/08

    ME bench: Floor press
    135x3, 175x2, 215x1, 230x1 (PR) 240x1 (miss). My floor presses are still pretty pathetic, so I think I'm going to add them in as a regular exercise from now on (instead of just ME).

    Gorilla pull-ups, 2 fist, 3x4, 40 lbs (PR)

    2 board press: 135x5, 185x5, 215x5, 240x5 (PR)

    Partial chins, 35x6, 95x6, 95x6, 70x6

    JM press, 120x8, 120x8, 115x8

    Curls, 2x8, 95

    Grip work

  4. #4
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    I'm very impressed by your chin up and squat weights. By the way, where are you majoring in physics?
    6'1" 250 lbs

    310 Bench
    385 Squat
    460 Deadlift

    1155 Total (raw)

  5. #5
    IRL my name is Trent Hazerboy's Avatar
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    Thanks man. I wrestled in high school so I focused a lot on chins/pull ups versus bench work. As for physics, I'm studying it at the university of chicago. I decided to put it as my heading because I thought it would attract a little more attention, especially since a lot of the thread titles are all the same.

    DE Squats - 6/29/08

    warm up

    10x3, 210 lbs . used a bit lower of a box this time, felt a lil sluggish till around the 5 or 6th set.

    speed deads - 4 singles, 300. I rarely deadlift heavy so I think I'm going to keep doing these so the motion stays fresh in my "muscle memory." Hopefully I can get ahold of some bands soon.

    Low Bar Wide Good mornings, 4x6
    205x6
    235x6
    255x6
    235x6
    I really liked how these felt so I think I'm going to keep them as a staple.

    Ab wheel rollouts

    I was out of town and the gym I was at closed at 6 on sundays, so I had to cut this one short.

    7/1/08

    DE Bench

    8x3, 140 lbs. Messed around with grips a lot on this one.

    chins - Alternating comedowns, 4 singles each side. these were HARD, as usual, though on my first rep I locked off at parallel with my left arm. Woot!

    Floor press 4x6
    135x6
    185x6
    185x6
    175x6
    For some reason these are ridiculously hard for me, I can bench press way more than I can floor press.

    D.B. rows, 2x8, 80 lbs

    dips - 2x8, 45lbs

    grip, stretched some.

    Cranked the volume down today because I was so sore from windsurfing the day before. My lats and delts were killing me before I even stepped in the gym!

  6. #6
    IRL my name is Trent Hazerboy's Avatar
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    taken a few days off because of vacation and I've been a little sick.

    7/6/08

    ME lower body day

    Deadlift rack pulls, from the knees
    225x4
    315x2
    405x1
    475x1
    530x1
    560 - miss
    I was shocked at how bad my lockouts were, only 30 pounds more than my best dead. I guess I shouldn't be surprised though - I probably haven't done these in at least a year.

    Parallel box squats with pause, 4x5
    225x5
    285x5
    285x5
    275x5

    ab wheel rollouts, 3x5

    High bar, mid stance G.M.
    185x8
    185x8
    175x8


    Pull throughs
    3x10

    leg lifts, 3x10


    7/7/08

    ME Upper body day

    Had to cut this one short too, we were leaving on a plane back home in a few days

    Incline presses
    115x5
    145x3
    185x1
    215- MISS
    200 - easy.

    Like rack pulls I haven't done these in probably a year. I dropped the weight after I missed quiet a bit just to get a solid number down and move on.

    Pull ups, 5x5
    bodyweight x 5
    +25 x 5
    60x5
    60x4 (damn)
    50x5

    Dips
    45x10
    45x8
    35x8

    Some weird row machine (like an incline bench)
    3x10

    J.M. presses 3x10, 120 lbs

    grip work
    Last edited by Hazerboy; 07-17-2008 at 03:03 AM.

  7. #7
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    7/9/08

    DE Squats

    warmup
    8x3, wide stance, box 1 inch below parallel
    235 lbs

    Speed deads
    6 singles
    275

    Ab wheel, 3x5
    VERY close full ROM, i'll have to take some videos soon.

    L.B. wide stance good mornings,4x6
    205x6
    260x6
    240x6
    240x6

    one foot elevated lunges
    2x10, 110 lbs

    weighted situps, 3x8, 45 lbs

    Girp work
    filed HG 250 singles, 4 or 5 each hand.
    filed HG 200 overcrushes, 7 sec, 2 each hand

    Levering, 2x5 towards and away from face
    1x5 side to side
    Last edited by Hazerboy; 07-17-2008 at 03:03 AM.

  8. #8
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    6/11/08

    DE Bench

    Got my bands in yesterday! Woot!

    Speed bench with minis, double looped
    95 lbs, 8x3

    Gorilla pull-ups, 4 fist
    25lbs x 3
    15 x 4
    15x4

    GOAL: 2x4, 30 lbs

    Floor Press
    135x6
    185x6
    185x6
    185x6

    Partial Chins
    35x6
    105x6
    95x6
    95x6
    Done off a stool. I think I'm going to try them freestanding next time, they felt way harder that way.

    Dips
    45lbs, 3x8. working up to 3x10.

    Reverse Rows 3x8, 165

    Plate Holds, singles, Two 35s, only made the first out of 3.

    Block weight pass until exhausted

    Finger tip pushup (I can only do 1... so afterwards I just do 10 second holds :-p ).
    Stats: 11/15/07-First-meet--2nd Meet----3rd meet
    Weight: 185-----187---------198---------198
    Max Bench: 255---220-----------280------300
    Max Squat: 405----395----------440------460
    Max Dead:475-----485----------551------570
    CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.

  9. #9
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    7/13/08

    ME Squat

    Box squat with bands, 1 inch below parallel.

    135x3
    225x1
    275x1
    325x1
    340 - MISS
    Used green bands the whole time, somewhere around 120 lbs of resistance at the top. This was a new lift for me since I just got the bands a few days ago.

    SLDL
    135x6
    225x6
    275x6
    315x6 easy.

    Ab wheel, 3x5

    high bar mid stance G.M.
    3x8, 185

    No time for grip work today. i had some friends come over and we grilled 10 lbs of striped bass that I caught off the cost of Massachusetts. Good stuff!
    Last edited by Hazerboy; 07-17-2008 at 03:04 AM.

  10. #10
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    wow..nice work with those SLDLs

  11. #11
    IRL my name is Trent Hazerboy's Avatar
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    Thanks man. I felt like I could have handled more but I was in a hurry.

    ME bench

    7/14/08

    Band Press, Green Bands (mediums)
    Barx5
    115x3
    170x1
    195x1
    215x1 MISS
    205x1
    These were tough but I really liked them. I might be using too much resistance though - my regular bench max is around 260 O__O.

    Chins ups: Alternating one are comedowns, 3 singles each arm
    HUGE P.R. here. I could lockoff at parallel two out of the three reps for both arms. WOOT

    Floor Press
    135x6
    170x6
    195x6 EASY
    190x6
    I think I've finally found the groove for these. I tuck my arms a lot more now.

    Pullups
    10x5
    60x5
    60x5
    PR!! woot!

    J.M. presses
    125, 2x10 PR

    Thickbar reverse curls: 3x8, 95 lbs

    Singles with HG 300 - 5

    Great day! Tons of PRs, hopefully I can get this goin the rest of the week.
    Last edited by Hazerboy; 07-17-2008 at 03:04 AM.
    Stats: 11/15/07-First-meet--2nd Meet----3rd meet
    Weight: 185-----187---------198---------198
    Max Bench: 255---220-----------280------300
    Max Squat: 405----395----------440------460
    Max Dead:475-----485----------551------570
    CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.

  12. #12
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    7/16/08

    DE box squats, 1 inch below parallel

    185, 4x2
    205, 6x2

    I used the "small" blue bands (60-80 lbs of resistance at the top). I recently figured out i've been doing box squats wrong lately too - i haven't been sitting back on the box, I would usually just sit, pause, and explode up while staying tight in the squat position.

    Speed Dead singles, Reverse Bands (i just had to try these
    Blue Bands again, around 70 lbs of assistance at the bottom
    385x1, 1,
    365x1, 1

    Ab Wheel rollouts 3x5

    Wide Legged L.b. GM
    185x6
    250x6
    250x6
    250x6

    3x10, incline situps, 45 lbs

    GRIP

    Pinch - singles with 35s - 3
    Pony Clamp assisted reps

    Bending - this is the first time I've been since I punctured my hand back in november or so.Surprisingly, i haven't lost much strength. I could still bend all the way down to the 5.5 inch long, 1/4 inch diamter HLS. I'm going to try my old nemesis, the 60D nail next week sometime.

  13. #13
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    7/18/08

    DE Bench

    warm up

    8x3, 105 plus doubled up minis.

    4 fist gorilla chins
    20x3
    20x4
    20x3

    damn. These kind of killed my elbow, I may have to come up with something else, or at least deload for a week or two.

    2 board presses
    135x5
    190x5
    240x5
    250x5 PR! This felt easy. I think now that I tuck my elbows more board presses and floor presses are way easier.

    Parallel Chins
    10x6
    95x6
    70x6
    75x6

    The last two sets were freestanding, without a stool. WAAAY harder.

    GOAL: 2x6, 95 lbs, freestanding.

    Dips
    2x10, 45 lbs.

    T.B. curls,
    95x8
    105x8

    CoC 2.5 negatives, 5 each hand.

  14. #14
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    ME Squat

    Box squats, 1 inch below parallel

    135x5
    Added choked green bands (~100 lbs of resistance at the top)
    135x3
    185x2
    225x1
    275x1
    330x1 PR
    340x1 PR!

    SLDL
    225x6
    275x6
    315x6
    315x6

    Ab wheels 3x5

    High bar mid stance G.M.
    2x10, 185

    Incline situps
    3x8, 50 lbs

    Fingertip pushups, 2 singles
    8 second holds w/ 25 lbs on my back, x3

    extensor work, 15lbs 6 second holds
    GOAL: 15 seconds

    Levering, 2x5 each way.

    My abs were pretty sore today from all the VOMITING I did saturday. I was sick from 1 in the afternoon till 10 at night... yeah I had a lil too much to drink on friday :-p

  15. #15
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    7/21/08

    ME Bench day

    Band bench press. This time I used the small (blue) bands vs. the medium (green bands), which was a little less resistance. I double choked them too so that I wouldn't loose tension at the very bottom of the lift like I would with the greens.
    barx 10
    95x5
    added bands
    95x3
    115x2
    145x1
    175x1
    215x1
    220x1 MISS

    Chins: Alternating comedowns
    2 singles each arm
    I quit after my form degraded

    Floor press
    140x6
    190x6
    190x6
    190x6

    Pull-ups
    bodyweightx5
    55x5
    55x5
    55x4 (damn)

    My pulling hasn't been that great lately. I think I may take a workout or two to deload, then come back with something different ( I always seem to burnout really easily with chinups/pullups... I'm not sure why...)

    J.M. press
    125x10
    125x10
    125x8

    Reverse Rows
    165x10
    165x8
    165x8

    Grip: Block weights
    4 singles each hand, 37.5 block weight + 10 lbs (I only have one hex block weight... :-p)

    My hands were pretty toast after all the shins/rows/benching stuff anyways so I cut grip short.

  16. #16
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    7/23/08
    DE squats

    10x2, 215 blue bands. I've been using a wider stance and a sitting back more. I think next time around I'll use more band tension though, I'm still using the smalls (blue) of around 70 lbs of resistance at the top.

    Speed Deads, reverse bands (same ones).
    6 singles of 365

    Ab wheels 3x5

    Wide stand L.B. good mornings
    135x6
    265x6
    265x6

    I was toast after those.

    Bending: FINISHED 60D NAIL. I started this one back in october sometime, but halfway through it punctured my wraps AND my hand. After it healed I got lazy and just a week or so ago I ordered some cordura wraps from ironmind, which helped me finish this baby off.
    Stats: 11/15/07-First-meet--2nd Meet----3rd meet
    Weight: 185-----187---------198---------198
    Max Bench: 255---220-----------280------300
    Max Squat: 405----395----------440------460
    Max Dead:475-----485----------551------570
    CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.

  17. #17
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    7/25/08

    DE Bench

    115 with doubled up mini's
    8x3

    Pull up ladders
    1, 2, 3, 4, 5, 6
    1, 2, 3, 4, 5
    1, 2, 3, 4,
    1, 2, 3
    1, 2
    1

    56 pullups total, minimal rest in between sets (changing things up a bit)

    Overhead Press
    45x6
    115x6
    110x5
    100x6

    Reverse Rows
    165x10
    165x9
    165x8

    Dips
    45x10
    45x7
    EXHAUSTED

    A few fingertip pushup stuff and I'm done.

  18. #18
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    Two Updates

    ME Squats
    7/27/08

    High bar Bottom position squats, a little below parallel
    135x3
    185x2
    225x1
    275x1
    304x1
    360x1 PR!
    370x1 MISS!

    SLDL
    225x6
    310x6
    325x6
    325x8
    what can I say, my song was on. Sometimes I think these are more of a mental battle anyways.

    High bar G.M.
    155x8
    155x7
    I was toast after the SLDL

    Ab wheels 3x5

    Block weights, 4 singles with 37.5 + 10
    Levering, 2x5 in all directions
    Finished off one kinked 60D

    7/28/08

    ME bench day
    2 Board Press
    135x5
    165x1
    195x1
    225x1
    250x1
    280x1 PR!
    295x1 PR!

    Form was a lil sloppy, but I made the lift. the first step to benching 295 is 2 board pressing it, so I was pretty happy about this, especially considering how week I used to be in this motion.

    Pull-up Ladders
    1, 2, 3, 4, 5, 6, 7
    1, 2, 3, 4, 5, 6
    1, 2, 3, 4, 5
    1, 2, 3, 4,
    1, 2, 3,
    1, 2,
    1
    84 pullups total. TOUGH!

    O.H. press
    75x6
    105x6
    105x6
    105x6

    Bentover rows
    155x9
    155x7

    Toast.

    Reps on grippers: 6, 5, 8 with filled down HG 200.

    Extensors, 3x7 seconds
    Stats: 11/15/07-First-meet--2nd Meet----3rd meet
    Weight: 185-----187---------198---------198
    Max Bench: 255---220-----------280------300
    Max Squat: 405----395----------440------460
    Max Dead:475-----485----------551------570
    CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.

  19. #19
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    DE Squats
    7/30/08

    warmup

    Box Squats, blue (small) bands.
    8x3, 225 lbs. Definitely using more resistance next time around, though I think for the next three weeks I'll be going back to straight weight.

    Reverse Band deads, singles. Used green (medium) bands, around 110 lbs of resistance.
    415 x 6 singles.

    standing Ab wheels, 3x5

    Wide legged LB good mornings
    205x6
    240x6
    275x6 PR
    250x6
    I think my form is definitely coming together on these, and I'll be ready soon to put them into my regular ME cycle.

    Inclined situps,
    bodyweight +50lbs x10
    bodyweight +50lbs x10

    One legged lunges
    105 lbs x 10
    EXHAUSTED.

    Grip:

    37.5 block weight + 10 lbs, 4 singles

    CoC 2.5, 4 attempts. I'm real close on this one, which is kind of disappointing. I was hoping to use it for negatives but its just too easy, even though I can't quiet close it yet. Should have ordered the CoC 3.

    Fingertip holds, 3x 15 seconds.

    DONE. heading to the lake till saturday, so I'll skip friday's workout.

  20. #20
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    Took a bit of a break while I went on a float trip with some friends, and now it looks like I've gotten hold off the squatting work for awhile... I jumped off a 60 foot bridge into too shallow of water and now my knee is sprained.

    8/4/08
    ME Bench
    2 Board Press
    135x5
    160x2
    190x1
    230x1
    265x1
    300x1 PR!!!!

    Form was still sloppy but I blame that on not having a training partner to help me unrack.

    Pull-ups max out
    30x3
    70x1
    90x1
    130x1 MISS
    Just a hair away from locking out at the top. I'd predict my real pullup max is somewhere around 120.

    OH press
    75x6
    110x6
    105x6
    105x6

    Rows
    135x6
    175x6
    175x6
    175x6

    JM Press
    130x10
    130x10

    TB Reverse Curls
    105x8 sloppy
    95x8
    95x8
    Stats: 11/15/07-First-meet--2nd Meet----3rd meet
    Weight: 185-----187---------198---------198
    Max Bench: 255---220-----------280------300
    Max Squat: 405----395----------440------460
    Max Dead:475-----485----------551------570
    CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.

  21. #21
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    DE Bench

    8/8/11
    speed bench
    8x3, 135

    Chins
    Bodyweightx5
    Bodyweight+Green bandx5
    25lbs + green bandx5
    25lbs+ Green band and two minisx5
    35lbs+green band and two minisx5

    I liked these a lot, I think they'll teach me to pull with better speed and not stop halfway through like i usually do.

    Floor press
    135x6
    185x6
    200x6
    190x6

    Rows
    135x6
    180x6
    180x6

    Ab wheels
    3x8

    Dips
    45lbsx10
    45x10

    T.B. Curls
    100x10
    100x10

    Blockweight lifts, 3 singles with 37.5+10
    Levering, 2x5 in all directions
    2x4 with pony clamps

  22. #22
    IRL my name is Trent Hazerboy's Avatar
    Join Date
    Sep 2004
    Location
    Chicago
    Posts
    1,466
    ME lower body

    8/11/08
    Rack pulls from the knees
    Deadlifts 225x4
    Rack pulls
    305x2
    375x1
    425x1
    475x1
    540x1 10lb PR!
    550x1 MISS

    L.B. wide stance GM
    185x6
    225x6
    270x6
    260x6

    Inclined situps
    bodyweightx6
    70lbs x5
    70x5
    70x5

    L.B. squats
    135x8
    225x8
    225x8
    This was really just to see how my knee would react to squatting. After a little over a week of not squatting because of my knee injury, I think I'm finally ok enough to start hitting it hard again on thursday.

    Ab wheels
    3x8
    grippers
    CoC 2.5, 3 singles regular and 2 inverted

    Fingertip pushups
    2, 1, 2 PR!

    HG 200 overcrushes, 2 sets of 6 or 7 seconds

    ME Bench

    8/12/08
    Floor Press
    115x4
    155x2
    185x1
    210x1
    255x1 PR!
    260x1 PR!

    I used a bit of a wider grip, which may have had something to do with this 30 lb PR, but I also think my form has just improved heavily.

    Band assisted one arm chins, Blue band
    2,2,2
    Alternating comedowns
    1, 1

    Seated OH Presses
    75x6
    110x6
    110x6
    110x6

    Rows
    135x6
    180x6
    180x6
    180x6

    JM Press
    130x10
    130x10
    130x8

    Plate Pinch
    50+10 lbs, 3x of 5 seconds
    Extensor work

    T.B. reverse Curls
    95x8
    95x8

  23. #23
    Senior Member
    Join Date
    Nov 2006
    Location
    Albuquerque,NM
    Posts
    2,905
    Just looking through quickly...I like the look of that pull up ladder...seems tough!!

  24. #24
    IRL my name is Trent Hazerboy's Avatar
    Join Date
    Sep 2004
    Location
    Chicago
    Posts
    1,466
    yeah ladders are real difficult. I got the idea for it here: http://cbass.com/Pavel'sLadders.htm I'm not much of an endurance guy, but I figured I needed a week to deload.

    Two updates:

    DE lower body
    8/14/08
    Speed Squats, 215 lbs
    12x2 off 1 inch below parallel box

    Speed Deadlifts off a 2 1/2 inch box
    275
    1,1,1,1,1
    285
    1,1,1,1,1

    Weighted situps, weight behind head
    25lbs, 3x5

    Grippers, filed down HG 250
    2, 2, 2, 2

    Ab wheels
    3x8

    My back was exhausted from shoveling holes yesterday and this was my first day back to squatting so i decided to ease up on the volume.

    8/16/08
    DE Bench

    Speed Bench
    150lbs,
    8x3

    Band Chin-ups
    bodyweightx5
    35lbsx5
    45lbs+blue (small) and purple (mini) bandsx3
    60lbs+bluex3
    60lbs+bluex3

    2 Board Press
    185x5
    225x5
    250x4, hand slipped. Damn bent bar, i really need to get a new one.
    250x5

    Bent Rows
    135x6
    185x6
    185x6- added straps (MY BAR IS BENT)
    175x6

    Dips
    45x10
    45x8
    45x8

    T.B. Curls
    100x10
    100x10

    Plate Pinch,
    4x5 seconds, 60 lbs

    Levering, 2x5

    Pony clamp, 2x4

  25. #25
    IRL my name is Trent Hazerboy's Avatar
    Join Date
    Sep 2004
    Location
    Chicago
    Posts
    1,466
    ME Lower Body
    8/18/08
    Rack pulls form the knees
    295x2
    365x1
    405x1
    475x1
    555x1 15 LB PR!
    565x1 25 LB PR!

    I felt like I had 20 more lbs or so in me, though this is all the weight I have (and that would fit on the bar, I only own 2 45s )

    Weighted sit ups (weight behind head)
    30x5
    27.5x5
    25x5

    SLDL from a 2.5 inch block
    225x6
    295x6 Added straps (I was using some grippers in between sets)
    295x6

    Ab Wheels
    3x8

    High Bar GM
    185x10
    185x10

    Filed down HG 250
    3, 2, 2, 2

    Fingertip pushups
    2, 2, 1, 1, 1, 1

    Extensor work
    15 lbs, 15 sec, 15 sec

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