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Thread: Training Log

  1. #326
    Moderator joey54's Avatar
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    6/9

    Overhead Press

    Bar x 10
    Bar x 5
    65 lbs x 5
    95 lbs x 5
    105 lbs x 3

    130 lbs x 5
    145 lbs x 3
    165 lbs x 8

    Floor Press- Pinky on Ring

    135 lbs x 10
    175 lbs x 10 x 2
    195 lbs x 6, 5

    Bent Over Rows- GP
    135 lbs x 10
    185 lbs x 10 x 2
    235 lbs x 8 x 2

    15 minutes of stretching.

  2. #327
    WBB Team Captain Coke's Avatar
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    Good job in the gym man.

  3. #328
    Moderator joey54's Avatar
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    I could feel the rows in my back today for sure.

    6/10

    Bar x 10
    Bar x 5
    145 lbs x 5
    205 lbs x 5
    245 lbs x 5
    295 lbs x 3

    345 lbs x 5
    395 lbs x 3
    440 lbs x 5. Belt on this set only. Didn't have an extra gear today. Squatting 440 for 5 on a bad day, I'll take it.

    Good Mornings
    135 lbs x 10
    155 lbs x 10
    185 lbs x 10
    135 lbs x 12

    Glute Hams
    bw x 8 x 3

    Sit Ups on Glute Ham
    4 sets of 15

    15 minutes of stretching

    Hard to stay tight tonight in my upper back because of those rows. Weight is sub 220 lbs at 218 right now.

  4. #329
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by joey54 View Post
    Squatting 440 for 5 on a bad day, I'll take it.
    You and me both dude, no need to complain with those type of numbers.

  5. #330
    Moderator joey54's Avatar
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    Coke, I think I have seen you row more than that on a bad day!

    Rolled last night before the UFC. Had another one of our friends join us, so a lot of time we were just going over basic stuff, but we pretty much do the basics all the time anyway.

  6. #331
    Moderator joey54's Avatar
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    Went out to the gym to help out the benchers. Will hit a 650 lb bench on his last set and should be able to duplicate that later in the month in York After helping out I stretched and did 5 sets of 15 on the reverse hyper since I was there. Might walk tonight if the humidity gives up a bit.

  7. #332
    Moderator joey54's Avatar
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    6/14

    Bench

    Bar x 10
    Bar x 8
    95 lbs x 8
    135 lbs x 6
    175 lbs x 3

    200 lbs x 5
    230 lbs x 3
    255 lbs x 6. I need to stop worrying about getting everything right and bench the way I used to. Back out to index finger on the ring and just try to stay tight, on my traps, and drive my legs. I will tuck as a I can, but when push comes to shove, I just need to move the weight. This should be 8-10 reps.

    205 lbs x 10 x 3 sets. Took my advice here.
    185 lbs x 10 x 1
    135 lbs x 10 paused reps

    Chins-53 total reps.

    Stretched for 15 minutes.

  8. #333
    WBB Team Captain Coke's Avatar
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    Way to focus on the benching, moving solid weight bro.
    Last edited by Coke; 06-14-2010 at 08:33 PM.

  9. #334
    Moderator joey54's Avatar
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    Maybe one day I will figure it out coke. Saw those insane row numbers you are doing. NICE!

    6/16

    Deads
    135 lbs x 10
    135 lbs x 5
    235 lbs x 5
    285 lbs x 5
    325 lbs x 3
    365 lbs x 1

    405 lbs x 5
    455 lbs x 3
    510 lbs x 4
    Used the mixed grip for all 3 sets. I can overhand the 405 if I want. Belt on the last set only. Stopped the 510 short. Had 2 reps left at least.

    Oly Squats
    145 lbs x 10 x 2
    235 lbs x 10 x 2
    325 lbs x 10

    Abs
    5 sets of 15

    15 minutes of stretching

  10. #335
    WBB Team Captain Coke's Avatar
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    Looks real nice overall, props.

  11. #336
    Moderator joey54's Avatar
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    It was a good end to the 5-3-1 week for sure. Olympics are getting better each week and certainly helping the deads. Not going to change much next training cycle with assistance. Might swap floor press to the bench day and do 5 additional sets of benching after oh press. Thats it.

    Re-load workout 1. 6/20

    Overhead Press
    Bar x 10, Bar x 5
    60 lbs x 3

    70 lbs x 5
    85 lbs x 5
    105 lbs x 5
    Made these reps fast and moved quickly through the sets. Moved fast through everything else and got a good one in. Pumped a bit in the upperbody with the pace I kept. 15 minutes of stretching after the lifting.

    Flat DB Bench
    45 lber's x 12
    70 lber's x 12, 12, 10

    Side Dumbbell Laterals
    25 lber's x 12 x 3 sets

    Skulls with a fixed barbell
    50 lber x 15 x 3 sets

    Lat Pulldowns. Neutral Grip
    160 lbs x 12 x 3 sets

    One Arm DB Rows
    70 lbs x 10 x 3 sets

    Barbell Curl
    65 lbs x 15 x 2 sets
    Last edited by joey54; 06-20-2010 at 10:08 AM.

  12. #337
    Moderator joey54's Avatar
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    Re-load workout 2. 6/21

    Squat

    Bar x 10, 5
    95 lbs x 5
    135 lbs x 5

    185 lbs x 5
    230 lbs x 5
    280 lbs x 5

    Good Mornings
    135 lbs x 10 x 3 sets

    Lying Hamstring Curls
    95 lb stack x 15 x 3 sets

    Leg Press
    5 plates per side x 15 x 3 sets

    Weighted Decline Crunches
    +10 lb db x 10 x 3 sets

    bw x 12 x 2 sets

    15 minutes of stretching

    When I did the 280 for 5 I started to get the blood flowing and felt ready to go after it. That is a good sign which means I should be rearing by next Wednesday. These re-load workouts serve a great purpose. They let you do some things you don't normally do and get some work in, while not killing you. I trained at the commercial gym today, and it looked like even going at 50% I probably got more out of my workout than most people in there. To each their own I say.

  13. #338
    WBB Team Captain Coke's Avatar
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    The reloading is clearly serving its purpose, good job.

  14. #339
    Moderator joey54's Avatar
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    #3 tonight.

    Bench

    Bar x 10, 5
    85 lbs x 5
    110 lbs x 5
    135 lbs x 5
    160 lbs x 5

    DB incline
    60 lber's x 12 x 3

    Rope Pushdowns
    20 lb stack x 12 x 3

    HS Pulldowns
    PPS+ 25 lbs ps x 12 x 3

    Seated Rows
    120 lb stack x 12 x 15

    Hammer Curls
    30's x 15 x 2

    Got that done in half an hour. 15 minutes of stretching.

  15. #340
    Moderator joey54's Avatar
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    #4

    Deads
    135 lbs x 10, 5
    185 lbs x 5

    210 lbs x 5
    270 lbs x 5
    325 lbs x 5

    Hypers
    BW x 15 x 3

    Oly Squats
    135 lbs x 12 x 3

    V-Squats
    2PPS x 12 x 3 sets

    Hanging knee raises x 15 x 3

    I got all this done in half an hour
    Stretch for 15 minutes. Camping for the weekend and will start back up with squat next week.
    Last edited by joey54; 06-28-2010 at 06:25 PM.

  16. #341
    WBB Team Captain Coke's Avatar
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    Solid efforts for both days guy.

  17. #342
    Senior Member cphafner's Avatar
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    looking real strong Joey. I've always been jealous of your deads. Did you watch the fedor fight? Can't belive he got submitted.
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  18. #343
    Moderator joey54's Avatar
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    The deads are going well, as are the squats. Bench has not been as good, but will just go with the flow as I can. I watched the fight last night, as I was away all weekend. Definitely surprising to see him get caught in what one would be considered a basic move, but Werdum is that good, he could get anyone in that. Even Reggie Miller made MJ look like a clown on some occasions. That is why they are professional athletes. I like the idea of Werdum vs Overeem in a rematch and Fedor vs. Giant Silva. Also would like to see Arlovski and Rogers rematch. Some pretty good potential heavyweight fights in both companies.

    Back in the swing of things today. Taking a bit of a different approach, as you will see.

    Squat
    Bar x 10, 5
    145 lbs x 5
    205 lbs x 5
    265 lbs x 5

    310 lbs x 5
    355 lbs x 5
    400 lbs x 5. Fast and textbook. Belt
    455 lbs x 1. So freaking fast. Belt
    310 lbs x 12

    Good Mornings
    165 lbs x 10 x 3

    Glute Ham Raises
    9, 9, 7

    Abs on GHR bench

    + 5 lbs behind the head x 12 x 3, 10 x 2

    15 minutes of stretching

  19. #344
    WBB Team Captain Coke's Avatar
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    Wow, super with the squats bro.

  20. #345
    Moderator joey54's Avatar
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    Good way to start up. The 405 and 455 felt very light. The 310 set was a great finisher. Going to play around with this for a little

    Overhead Press

    Bar x 10, 5
    65 lbs x 5
    90 lbs x 3

    115 lbs x 5
    135 lbs x 5
    150 lbs x 5
    170 lbs x 1
    115 lbs x 13

    Did Neutral Grip Chins after each set of OH Press, except the bar set of 10. Got 59 total( 5 sets of 8, 2 sets of 6, and finished with a set of 7).

    Side DB Laterals
    20 lber's x 12 x 3 sets

    Skull Crushers with a straight bar
    85 lbs x 12, 10, 8
    65 lbs x 15

    Bent Over Rows
    Kept these at 135 lbs x 12, 10, 10 due to deadlifting Thursday

    DB Curls 45 lber's x 22 reps rest paused(12, 6, 4)

    15 minutes of stretching.

  21. #346
    Moderator joey54's Avatar
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    7/1

    Deads- No belt today

    145 lbs x 10, 5
    195 lbs x 5
    255 lbs x 5
    305 lbs x 3

    355 lbs x 5
    410 lbs x 5- mixed grip
    465 lbs x 5-mixed grip

    Video


    525 lbs x 1- mixed grip
    Video


    355 lbs x 11-overhand grip, immediately to a mixed grip for 5 more

    Oly Squats
    165 lbs x 10
    205 lbs x 10
    255 lbs x 10

    Reverse Hypers -90 lbs supersetted with abs on the glute ham raises
    4 sets of 12

    Stretching for 15 minutes
    Last edited by joey54; 07-01-2010 at 07:23 PM.

  22. #347
    WBB Team Captain Coke's Avatar
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    Great form with those heavy deads, super support team you got there.

  23. #348
    Moderator joey54's Avatar
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    I saw some minor things to fix, but overall pretty happy. We have a great gym environment! I will try to get some of the other guys videos up tomorrow.

    Rolled today. Really good guard passing work. Going to watch the clash of the titans on PPV tonight.

  24. #349
    Moderator joey54's Avatar
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    7/5

    Bench

    Bar x 10, 5
    95 lbs x 5
    135 lbs x 5
    155 lbs x 3

    with press calls
    180 lbs x 5
    205 lbs x 5
    230 lbs x 5
    260 lbs x 1

    repped out
    180 lbs x 18

    Glose Grip- Thumb from smooth
    155 lbs x 10 x 5 sets
    Supersetted with Close Neutral Grip Chins(started after the last set of bench) 8, 8, 8, 6, 6, 6, 6=48 total

    Seated DB Curls
    45 lber's x 19 reps rest paused(11, 5, 3)

    15 minutes stretching

  25. #350
    Moderator joey54's Avatar
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    7/6

    Squats
    Bar x 10, 5
    145 lbs x 5 x 2
    205 lbs x 5
    275 lbs x 3

    330 lbs x 3
    380 lbs x 3
    425 lbs x 3 belt
    470 lbs x 1 belt
    330 lbs x 13

    Good Mornings
    135 lbs x 10
    155 lbs x 10
    175 lbs x 6

    Glute Ham Raises Super Set with Hanging Knee Raises
    8 and 12 x 5 sets

    15 minutes of stretching

    Here are Mike's Deadlifts from last week

    465 x 5
    Video


    525 lbs x 2
    Video

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