The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    Mike95763 training log

    Decided to start keeping my log online for ease of reference from any computer. The first post will catch me up with what I have written down so far and subsequint posts will added whenever I lift and have time to post.


    Monday 22 Dec 08
    Dead lift: 135 x 6, 225 x 6, 315 x 4, 405 x 6, 425 x 4, 455 x 1 (lost grip strength unable to do more reps)
    Squat: 135 x 6 x 2 (as deep as possible paused for several seconds at the bottom for stretching)
    Rack pull from below the knee 500 x 1 x 2 (no grip strength left only one heavy dead lift exercise is best on ME day)
    Side Bends 120 x 10 each side
    Standing crunch 105 x 10, 120 x 10
    GHR x 11

    Tuesday 23 Dec 08
    Bench Press 95 x 10 x 2
    Dumbbell Overhead Press 80 x 6, 85 x 6, 90 x 4
    Chest supported rows 250 x 6 x 3
    Suponated Grip Pull-downs 255 x 8
    Upright Cable rows 100 x 10
    Exercise Ball Leg Raises 30 x 8
    Bar Dips body weight + 75 lbs x 15

    Friday 26 Dec 08
    Leg press (1 plate per side, as deep as possible paused at the bottom for several seconds. For stretching)
    Box Squat (2-3 inches below parallel) 135 x 6, 225 x 3, 315 x 3, 365 x 2, 385 x 1, 405 x 1
    Stiff leg dead lifts 225 x 6 x 2
    Behind the back dead lifts 225 x 6, 315 x 6
    Good morning twists 135 x 20, 185 x 20 (10 each side alternating)
    Standing crunch 105 x 10, 135 x 6

    Saturday 27 Dec 08
    Comp grip bench press Bar x 6, 135 x 8, 225 x 6, 275 x 3, 295 x 3, 315 x 1, 335 x 1
    Felt crappy poor sleep and stupid to do two ME days back to back.

    Monday 30 Dec 08
    Rack Pulls from the top of the knee Bar x 10, 135 x 8, 225 x 6, 315 x 6, 405 x 6, 495 x 6, 585 x 3, 635 x 1, 675 x 1
    Wide stance squat 135 x 2 deep and paused at the bottom for stretching
    Bent Rows, 245 x 6 x 2, 225 x 6
    Shrugs 215 x 8, 365 x 8
    Side bends 120 x 10 each side
    Weighted Sit-ups 35 lbs behind the head x 10
    GHR x 12
    Felt good, need to add weight to the GHR next time

    Tuesday 31 Dec 08
    Bench Press (pointer fingers on the rings) 135 x 4 x 4 as fast as possible keeping form, 135 x 3 x 2 paused at the bottom then explode through the lift
    Rack lockouts 315 x 6, 365 x 6, 405 x 6, 425 x 5 (narrow grip, pinkies about an inch inside the rings about 3 inches to lockout)
    Overhead press 135 x 6, 155 x 4
    Face Pulls 180 x 8, 195 x 8, 210 x 8 (on the pull-down machine leaning back and touching to the nose)
    Pull-ups body weight x 15 paused at the bottom and top
    Bar dips body weight x 20 (very narrow grip to avoid annoying my shoulders and hit triceps more)
    Triceps extensions 100 x 10
    Exercise ball leg raises 30 x 10
    Next time will not do military press after rack lockouts, probably would be better to do deltoid raises instead

    Thursday 01 Jan 09
    Squat 135 x 3, 225 x 3, 315 x 2, 405 x 1
    Rack walkouts 405 x 1 (with squat), 495 x 1 (with squat), 545 x 1 ( squat failed)
    Hack squat 225 x 6, 315 x 3, 315 x 5
    Stiff leg dead lift 315 x 6
    Seated Rows
    Abductor and adductor machine
    Standing crunch 100 x 10, 120 x 8
    Dumbbell Curls, 55 x 8
    Saturday 03 Jan 09
    Dumbbell Bench Press 120 x 6, 130 x 6, 140 x 3
    Incline Bench, pinkies on the ring 135 x 6, 185 x 6, 225 x 5
    Flat Bench, pinkies on the ring 225 x 2, 225 x 2, 315 x 2

    Monday 05 Jan 09
    Dead lift warm up 135 x 6, 225 x 6, 315 x 3
    Rack pulls from just below the knee 405 x 3, 495 x 3, 545 x 1, 585 x 1, 605 x 0, 495 started from the rack x 1 then full dead lift x 2
    Shrugs 405 x 6
    Bent rows 225 x 5
    Chest supported rows 250 x 10
    Side bends 120 x 10

    Tuesday 06 Jan 09
    Overhead Press 135 x 6, 185 x 3 x 2, 185 x 2
    Flat Bench 135 x 10, 225 x 10
    Deltoid Raises 30 x 10 each arm
    Lat Pull downs 300 x 6
    Skull Crushers 115 x 6 x 2
    Weighted Sit-ups 35 x 8
    Face Pulls 165 x 3
    Felt really tired all workout

    Thursday 08 Jan 09
    Squat 135 x 3, 225 x 3, 315 x 3, 365 x 2, 405 x 1, 425 x 1 455 x 0, 385 x 1, 315 x 5
    Upright Cable Rows 100 x 12
    Abductor and Adductor exercises
    GHR body weight + 10 lbs x 10
    Standing Crunch 120 x 10, 135 x 5
    Very tough workout, squats were extremely tiring

    Saturday 10 Jan 09
    Bench 135 x 8, 225 x 8, 315 x 1, 315 x 2
    3 Boards 365 x 2, 385 x 0, 385 x 1
    6 Boards 405 x 3
    Bench 275 x 4
    6 Boards 405 x 4
    Bench 225 x 12
    Right elbow, wrist and shoulder were really sore after lifting

    Monday 12 Jan 09
    Deads 135 x 6, 225 x 6, 315 x 5, 405 x 1, 505 x 1, 525 x 0, 475 x 3, 455 x 3 (tried a 4th and failed)
    Squat 135 x 5 deep and paused at the bottom for stretch
    DB shrugs 120 x 10
    Chest supported rows 255 x 6 x 2
    Leg Curls 155 x 6 x 2

    Tuesday 13 Jan 09
    Bradford Presses 135 x 8, 155 x 8, 175 x 8 (cleaned from the floor)
    Narrow grip incline press 4 x 4 @ 135 2 sets for speed, 2 sets paused at the bottom
    Skull Crushers with curl bar 125 x 6, 105 x 6
    Chin-ups BW x 10
    Standing Crunch 120 x 10, 135 x 8
    Pull-ups BW x 15

    Thursday 15 Jan 09
    Squats 135 x 5, 215 x 5, 315 x 4, 335 x 5, 365 x 5, 385 x 4
    Suponated grip pull-downs 270 x 10
    Face Pulls 135 x 8, 135 x 8
    GHR bw + 25 lbs x 8
    Weighted Sit-ups bw + 35 lbs x 9

    Saturday 17 Jan 09
    Flat Bench with doubled minis (40 lbs at bottom 80 at top) bar x 8, 95 x 5, 135 x 5, 225 x 5,
    1 board 275 x 3, 3 board 315 x 2, 315 x 2, back to full range 225 x 6
    Rack Press 405 x 5
    Behind the neck press bar x 10, 95 x 10, 115 x 10

    Monday 19 Jan 09
    Dead lift 235 x 6, 325 x 5, 395 x 3
    Bent Rows 145 x 10, 145 x 10
    Deloading

    Tuesday 20 Jan 09
    Dumbbell flat bench 75 x 8
    Pull-ups bw x 25
    Seated Behind the neck press bar x 10, 95 x 10
    Upright cable rows 80 x 10
    Bar dips, bw x 45
    Bent dumbbell flies 20 x 10
    Curls 35 x 10
    Triceps push downs 70 x 10

    Thursday 22 Jan 09
    Low box squat (2-3 inches below parallel) 135 x 5, 135 x 4, 225 x 8, 315 x 6
    SLDL 135 x 8, 225 x 8
    Decline sit-ups bw x 25
    Curls 55 x 6
    Leg curls 100 x 10
    Still Deloading

    Saturday 24 Jan 09
    Bench 95 x 8, 185 x 5, 225 x 5 put on a shirt for the first time (Titan F6 size 46, was too big as I could put it on myself, but great for a first time) 365 x 1 very easy, 405 x 0, 405 x 0, 405 x 0, 405 x 1, 405 x 1 (using the shirt was really different, each time I tried 405 it felt easier until the last attempt it flew up pretty easily) Took the shirt off and 225 x 17
    Still kind of a deload day. The shirt took almost all of the strain off my chest and shoulders so I left the gym feeling like I still had tons of energy left for benching.


    Beginning new program and starting diet bw ~ 193-200 lbs depending on when I weigh myself

    Monday 26 Jan 09
    Low Box Squat 135 x 6, 225 x 6, 315 x 10
    Deads 315 x 4, 315 x 10 (tried with overhand grip the first time but started to loose the bar so switched and did a 2nd set)
    Arched back GMs 225 x 10
    Side bends 120 x 10 each side
    Standing Crunch 135 x 10
    Ghetto GHR bw x 15
    Done in ~ 40 min

    Tuesday 27 Jan 09
    Pull-ups bw x 26
    Standing behind the head press bar x 10, 115 x 10
    Seated face pulls 100 x 12
    Standing face pulls 100 x 20
    Bench (pinkies on the rings) 185 x 19
    Bent Rows 135 x 10
    Skull crushers 95 x 7 (seriously fatigued in the triceps)
    Upright cable rows 70 x 13
    Bar dips bw x 20
    H-rolls 22.5 x 10
    Done in ~35 min

    Thursday 29 Jan 09
    Squat 135 x 5, 225 x 5, 315 x 3, added belt for the first time 405 x 2 felt pretty easy.
    High box squat (~3-4 inches above parallel) 455 x 4, 495 x 2
    Sumo Deads 135 x 5, 225 x 5, 315 x 5, 405 x 3, 455 x 2, 475 x 1, 505 x 1 first time doing sumo in a few months and a 70 lb PR probably had a little more in me, added belt at 405, belt seems to help some my lower back feels fresher anyways
    SLDL 225 x 8
    GM 135 x 5
    GHR bw x 6 x 2
    Standing crunch 120 x 10, 130 x 10
    Side bends 150 x 6 each side (loosing grip strength)
    Went with my brother at night and had loads of fun. Best I have felt at the gym in a long time. Something is working.

    Saturday 31 Jan 09
    Dumbbell bench 120 x 5, 130 x 6, 140 x 4, 150 x 1 PR
    Bent barbell rows 225 x 6 x 2
    Rack Lockouts 405 x 6, 425 x 5, 455 x 5 PR
    Face Pulls 100 x 8 x 2
    Weighted incline Sit-ups bw + 25 x 10

    Monday 02 Feb 09
    Squat 135 x 3, 225 x 3, 315 x 3, 335 x 10
    Dead lift 315 x 12
    Hack squat (btb deads) 315 x 8
    GMs 315 x 10
    Standing crunch 135 x 10
    Leg curls 100 x 15

    Tuesday 03 Feb 09
    Bench 225 x 17
    Standing Face Pulls 100 x 20
    Behind the Neck Press Bar x 20
    Bent Barbell Rows 135 x 20
    Ultra Wide Grip Incline Bench 185 x 8
    Pull-ups bw x 15
    Dumbbell Shrugs 120 x 10
    Skull Crushers 100 x 5
    Upright Cable Rows 70 x 10
    Bar Dips bw x 30
    Done in ~35 min


    Thursday 05 Feb 09
    Squat 135 x 3, 225 x 3, 315 x 3, 405 x 2
    Box Squat (~1 inch above parallel) 455 x 3, 505 x 2, 525 x 1, 545 x 1
    Dead lift 315 x 3, 405 x 2, 525 x 1, 545 x 0, 475 x 3
    Weighted incline Sit-ups bw + 25 lbs x 10 x 2

    Saturday 07 Feb 09
    Bench 135 x 8
    Reverse Band Press (full weight at top -100-120 at bottom) 225 x 8, 315 x 8, 365 x 4, 405 x 1, 425 x 1, 435 x 1, 445 x 0 moved in to very close grip (pointer fingers on the edge of the knurling) 315 x 8, 315 x 6, 315 x 6
    Suponated grip lat pulls 250 x 8

    Monday 09 Feb 09
    Squat 135 x 3, 225 x 3, 315 x 3, 345 x 10
    Dead lift 345 x 10
    Sumo dead lift 345 x 10
    Stiff leg dead lift 345 x 5
    Standing crunch 135 x 12

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  3. #2
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    Tuesday 10 Feb 09
    Behind the head presses bar x 8, 95 x 3, 145 x 5
    pull-ups bw x 20
    bench 225 x 13
    chest supported rows 205 x 15
    incline dumbbell press 70 x 15
    upright row 90 x 15
    bar dips bw x 40
    bent dumbbell flies 25 x 10
    dumbbell curls 40 x 10
    pushdowns 80 x 20
    Cutting weight doesn't seem to be working very well. BW still ~193

  4. #3
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    Wednesday 11 Feb 09

    Usually my ME squat/dead lift day is on Thursday, but family stuff made me change it this week. I was still a little tired from Monday and Tuesday's workout, but not too bad.

    Got a set of average (green) bands from elitefts.com and tried reverse band squats and deads for the first time. It was really painful but also a great workout.

    Reverse band squats (-40 at top -125 at bottom)
    225 x 5
    315 x 3
    405 x 3
    495 x 3
    added belt
    585 x 1
    605 x 1 (since it was my first time doing this I guess that was a PR)

    Reverse band dead lift (-~80 on the ground full weight at ~knee level)
    315 x 5 (sumo)
    405 x 5 (conventional)
    495 x 5 (sumo)
    added belt
    585 x 0 (missed sumo)
    585 x 1 (conventional)
    took off belt
    495 x 5 (conventional)
    495 x 7 (conventional)

    I was playing with sumo and conventional trying to see which one I am stronger with. I think it is still conventional, but my legs were pretty beat after squatting so I am still not sure what would happen if I was fresh. Maybe next rotation I will try doing deads first and see how things feel.

    Side bends
    150 x 6 on each side

    Felt pretty good although my legs felt pretty much like rubber afterwards. Next week will be competition style squats I am pretty excited to see what I can do. So far my PR is 455 but with what I have been doing lately I am feeling a big (50+ lb) PR coming. Anyhow we will see next Thursday hopefully 500 is going down (and then back up)
    Last edited by mike95763; 02-24-2009 at 01:07 PM.

  5. #4
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    Saturday 14 Feb 09

    Very crappy workout today. Felt really tired. Next week is definately time for a deload.

    Bench
    bar x 8
    135 x 8
    225 x 8
    335 x 1
    345 x 0
    345 x 0
    345 x 1
    345 x 0

    I kept feeling like I should have gotten 345, 3 months ago I could do sets of 2 on 345 and it is frusterating as heck to not be able to do it consistantly now.

    Bent dumbbell rows
    90 in each hand x 8

    Workout took forever because of all the people. My normal partners were not there today so I ended up working out with some of the better benchers. I know there are people on this forum who can lift a ton, but it is pretty impressive to actually watch someone bench 675 or a 220 lb guy hit 635.

  6. #5
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    I tried to put together a loose plan covering what I will be doing up until the competition. I am really trying to focus on doing more plain old bench work so we will see how that turns out. Anyone who has any comments they would be appreciated.
    Attached Files Attached Files

  7. #6
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    Monday 16 Feb 09
    deload
    Squat
    135 x 3 reps x 3 sets
    225 x 3 x 3
    315 x 3 x 2

    That's it today. Was planning on some deads, but didn't feel like making room in my basement and I couldn't leave the house to get to the gym. Crappy excuse but I am deloading anyways.

  8. #7
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    Tuesday 17 Feb 09

    Bench
    135 x 3 x 2
    155 x 3 x 2
    175 x 3 x 2
    205 x 3 x 2

    Bent Rows
    135 x 10

    Behind the head press
    135 x 6

    Pull-ups
    BW x 25

    Standing Crunch
    120 x 10

    Dumbbell press
    85 x 12

    Face Pulls
    120 x 10

    Skull Crushers
    65 x 10

    JM presses
    65 x 10

    Still deloading, thought I would throw in a more traditional DE day for bench work anyways.
    BW = 191.4, upping calorie intake by ~250 calories per day to try to maintain slower weight loss
    Started out using ALN creapure for the first time (first time on creatine monohydrate of any sort in about 6 years) and nitor today. Hopefully I will see a difference. At least I have been able to stay awake at work so far, but we will see what happens when the afternoon meetings come

  9. #8
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    Thursday 18 Feb 09

    Really wanted to go heavy today. I had to force myself to stay lighter for my deload.

    Olympic style squats (high bar placement, narrow stance, way below parallel)
    135 x 5
    225 x 5
    315 x 3

    haven't done these in a while, great stretch for my hips. I might have to try these for part of my warm up at the competition.

    Squat (touch and go off a box ~1 inch below parallel just to gauge depth)
    405 x 5 easy
    425 x 5 easy

    Deadlift (spent some time playing with stance)
    405 x 5 (feet a little more than shoulder width)
    405 x 5 (sumo)
    405 x 11 (regular stance with feet ~6-8 inches apart)

    still not sure what stance I like best. Thought a burn out set would be a good idea at the time, but it took all of my energy for doing abs which I had planned on doing next so I called it a night. Workout felt good. I am looking forward to next week when I get to do heavy weights and see where I am at for the meet in April.

  10. #9
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    Saturday 21 Feb 09

    Bench
    Bar x 8
    135 x 5
    255 x 8
    275 x 6
    295 x 5

    3 Board
    345 x 2
    365 x 2
    385 x 1
    405 x 1

    Lat Pulls
    stack x 6

    Hung out afterwards for a while and helped spotting some of the bigger benchers trying to figure out there openers for an upcoming meet. Still in awe of how much weight they lift. Maybe in a few years I will be able to hang with them a little more.

  11. #10
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    Monday 23 Feb 09

    Olympic squats, 1" below parallel, deloaded onto a box (about a 2 second pause)
    135 x 3
    225 x 3
    225 x 3
    315 x 3
    315 x 3
    315 x 3
    Tried to explode off the box, these were harder than I thought they would be

    Deads
    315 x 3
    315 x 3
    315 x 3
    Again tried to explode as much as possible and accelerate as fast as possible

    SLDL
    315 x 10

    GHR x 12

    Weighted situps
    BW + 35 lbs x 10

    Leg Curls
    115 x 10

    Done
    Last edited by mike95763; 02-24-2009 at 10:32 AM.

  12. #11
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    Tuesday 24 Feb 09

    Bench
    135 x 3
    185 x 25

    Bent BB row
    135 x 15

    Standing overhead press
    135 x 10

    Standing crunch
    135 x 10

    Face pulls
    135 x 10

    Weighted bar dips
    BW+75 lbs x 18

    Suponated grip pull-downs
    135 x 20

    Bent dumbbell flies
    25 x 15

    Skull crushers
    115 x 8

    Dumbbell curls
    30 x 15

    Finished in ~30 min
    Still sort of dieting, bw = 192

  13. #12
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    Thursday 26 Feb 09

    Squat
    135 x 3
    225 x 3
    223 x 3
    315 x 3
    405 x 1
    475 x 1
    505 x 0
    505 x 0

    Truely crappy workout today. I wanted this to be a good day to test out what I should open with. I felt crappy all day and ended up missing what I wanted to be my opening weight in April. I guess that answers my question, if I can't hit the weight on a crappy day in the gym I should probably open with less. 475 was easy then fell forward on 505 for the first time, struggled with the weight for a while before dropping it. The second attempt at 505 was better, but I ran out of gas about half way up. Hopefully I have a better day in the competition. Missing weights that should be easy sucks.

  14. #13
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    So as it turns out, Thursday was the first day of me being as sick as I have been in years. The weekend sucked and I didn't get a chance to lift at all. I am feeling a little better now so I thought I would try to get a semi-heavy bench day in.

    Monday 02 March 09

    Bench
    135 x 5
    265 x 8
    285 x 5
    305 x 2
    305 x 3
    325 x 1

    Felt decent at the beginning but ran out of gas way more quickly than normal. Hopefully things are back to normal by the weekend.

  15. #14
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    Thursday 05 March 09

    Squat
    135 x 3
    225 x 3
    315 x 3
    405 x 2
    425 x 2
    455 x 1
    475 x 1

    Deadlift
    495 x 2 (really more of a SLDL)
    SLDL
    405 x 3

    Still felt pretty crappy, but starting to feel normal. I tried to keep the workout fairly easy because I am still really tired and weak feeling and my normal workout partner bailed on me at the last minute so I was all alone for the lifts. Hopefully things will be back to normal next week.

  16. #15
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    Saturday 07 March 09

    reverse band bench (-~100-120 at the bottom)
    225 x 3
    315 x 3
    365 x 3
    405 x 1
    455 x 1 (20lb PR)
    455 x 1

    added 2 boards
    475 x 1
    485 x 1
    485 x 0

    Still not feeling 100% but getting much better. This was one of the better bench workouts I have had in a long time. I got a 20 lb PR which is the first bench PR I have had since November. Maybe things are finally going in the right direction. I think being sick and taking things easy for the last two weeks or so might end up helping my bench. Hopefully it doesn't end up hurting my squats too much.
    Last edited by mike95763; 03-10-2009 at 10:30 AM.

  17. #16
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    Monday 09 March 09

    Squats with average bands (+~115 at the top)

    135 x 3
    135 x 3
    225 x 3
    225 x 3
    225 x 3
    275 x 3
    275 x 3
    275 x 3

    Deads
    315 x 3
    315 x 3

    SLDL
    315 x 10

    Weighted sit-up
    35 x 10

    First time using bands like this. It was interesting the first time I took the bar off the rack. I knew what to expect from reading, but still it almost pulled me backwards. I think I did more weight than I ment to do, but I am not really sure how band tension translates to overtraining. Workout felt good though. One plus was that the bands really made me stay tight which is a good thing.

  18. #17
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    Wednesday 11 March 09

    I decided to do my DE bench day on Wednesday from now on so I could have more time to recover after my ME day on Saturday.

    bench
    135 x 6 x 3 (6 sets x 3 reps)
    205 x 4 x 3

    Decent speed on the wide grip, but the narrow grip really slowed down at 205

    BB rows
    225 x 10

    dumbbell seated overhead press
    55 x 15

    seated face pulls
    150 x 10

    standing face pulls
    150 x 15

    dumbbell bench
    85 x 15

    pull-downs
    210 x 15

    weighted bar dips
    bw+85 x 15

    kickbacks
    30 x 10 each hand

    My shoulders and elbows are still a little fried from ME bench last Saturday. Reverse band presses really make my tendonitis act up, probably because I have a bad habbit of letting my hands get behind my elbows at the bottom of the lift. Also still pretty tired feeling I think from Mondays DE squats. Bands really make things different and I don't think my body is used to it.

  19. #18
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    Thursday 12 March 09

    Deadlift
    135 x 5
    225 x 3
    315 x 3
    405 x 3
    545 x 0 got it about half way up then failed
    495 x 3
    495 x 3

    I tried a different stance and I think I like it a lot. It is pretty much what mighty pit bull uses in his 505 video. I don't really feel any stronger as compared to regular conventional, but I felt a little more comfortable. I will try playing around some more next week and see if I can't decide what I am going to do for the competition.

    Squat
    135 x 5
    225 x 5
    315 x 3
    405 x 2
    425 x 2
    455 x 2
    485 x 1 PR
    505 x 1 PR

    When I started squatting my legs felt exhausted from the deads, but by the time I did the 425 I got a bit of a second wind so I ended up finishing heavier than I planned and got 505 which was a PR. So not the best deads in the world, but a pretty good squat day considering they came after deads.

  20. #19
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    Saturday 14 March 09

    Bench
    Bar x ?
    135 x ?
    225 x 3

    Paused everything from here out

    275 x 1
    335 x 1 (ultra wide grip really kind of on accident)
    345 x 1 (again with the wide grip, a bit of a struggle) paused PR
    345 x 1 (moved my grip to where it should be and the weight flew up easily)
    345 x 1 (tried a pinky on the rings and it was just too narrow so I got stuck and had to fight for the lockout)
    345 x 1 (back to comp. grip, still pretty easy)

    added 2 boards (no pause)

    365 x 1
    385 x 1
    385 x 1

    Probably the best bench workout I have had in months. My elbows are still killing me and now my shoulders hurt a little too. Came home and iced everything for 45 minutes. Will probably start icing again in a little bit. Still, a great day. Got a 10 lb PR for a paused press and felt really good about it, like I maybe had a little more in the tank. For the first time I think I might have a shot at 350+ at the competition. It would be awsome to get 2x bodyweight (362 or so) but I don't know if I have that much in me. As things stand now I will probably not even attempt that much. Still I finally feel a little bit more confident about my bench so I am happy.

  21. #20
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    Monday 16 March 09

    Squat
    135 x 5
    225 x 3
    315 x 5
    315 x 6
    315 x 10

    My elbow and shoulder are still a little screwed up so I just did some RE work using a high bar positon.

    Deads
    405 x 1 x 8

    Just worked on form for the deads. Pretty easy day, but didn't have much time because of work.

  22. #21
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    Wednesday 18 March 09

    Bench
    135 x 3 reps x 3 sets
    225 x 3 x 4
    245 x 3 x 2
    265 x 3 x 1

    Bench felt great today 245 felt as fast as 135, 265 slowed a little so I stopped. My right elbow is still a little painful but not too bad. Worst thing about working out at lunch time is that I cant really ice afterwards.

    Pull-downs
    210 x 15

    Chest supported rows
    250 x 10

    Hammer curls
    30 x 10 (just trying to rehab the elbow)

    JM presses
    185 x 8

    Finished in ~30 min. Trying to cut back a little on the assistance stuff to get ready for the meet and let my joints heal a little.

  23. #22
    Senior Member
    Join Date
    Jan 2009
    Posts
    553
    Thursday 19 March 09

    Reverse band squats (-120 at the bottom, -40 at the top)
    225 x 2 (hips were too tight and I couldn't get depth)
    315 x 3
    405 x 3
    added belt
    495 x 2
    585 x 1
    635 x 1 (30 lb PR)
    635 x 1

    Reverse band deads (-100 at bottom band goes limp at knees)
    225 x 3
    315 x 3
    405 x 3
    added belt
    495 x 2
    585 x 1
    605 x 1 (20 lb PR)
    625 x 1 (another 20 lb PR)

    Decline situps
    BW + 25 lbs x 10
    Standing crunch 120 x 15

    So today was the best workout I have had since before I got sick. I am finally getting stronger again. Form felt great on the deads and the squats felt super smooth. This was probably my last true ME lower day. Next week I will work up to 525 in both squat and dead and see how they feel to make sure of my lifts (525 will probably be my second attempt in squat and my first or second in deads depending on how things go next week and how I feel at the meet). I finally got stronger

  24. #23
    Senior Member
    Join Date
    Jan 2009
    Posts
    553
    Saturday 21 March 09

    Bench
    Bar x lots
    135 x not quite as much
    225 x 3
    275 x 2
    345 x 1 paused (partner gave commands) Paused PR
    355 x 1 brief pause first time ever pressing over 350

    Had to stop there because my elbows and my right shoulder were (are) killing me.

  25. #24
    Go Bears Pete22's Avatar
    Join Date
    Sep 2008
    Location
    Chicago, IL
    Posts
    2,557
    Nice benching. What are you going to open up with at Nationals?
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  26. #25
    Senior Member
    Join Date
    Jan 2009
    Posts
    553
    Quote Originally Posted by Pete22 View Post
    Nice benching. What are you going to open up with at Nationals?
    Thanks Pete, I will probably open around 315-325 depending on how I feel, then 345 followed by 355 or something like that.

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