
Computer has been on the fritz as far as turning off and on. Usually get on here with my phone, but it is a chore to update workouts with it. So here is the long and short of it.
1/28/14
DL
275 x 5
325 x 5 x 2
380 x 4 x 2
410 x 3 x 4
Incline
180 x 6 x 4
Dip
BW
5 x 5
DL from box
275 x 5
325 x 5 x 2
380 x 4 x 2
435 x 3 x4
Lunge
75 x 5 x 2
95 x 5 x 2
115 x 5
abs
3 x 10
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1/30/14
Bench
140 x 7
150 x 6
165 x 5
180 x 4
195 x 3 x 2
205 x 2 x 2
195 x 3 x 2
180 x 4
165 x 6
150 x 8
140 x 10
Fly
30 x 10 x 2
35 x 10 x 2
40 x 10
Squat
240 x 5
290 x 4 x 2
335 x 3 x 2
360 x 3 x 5
Tri ext
40 x 10 x 5
Sumo GM
115 x 5 x 2
135 x 5 x 2
150 x 5
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2/2/14
Squat
240 x 5
290 x 4 x 2
335 x 3 x 3
385 x 2 x 5
Bench
140 x 5
165 x 4
195 x 3 x 2
220 x 6 x 2
Fly
35 x 10 x 3
40 x 10 x 2
Pushup
5 sets of 10
Squat
265 x 3
315 x 3
360 x 3 x 4
Good Morning
140 x 5
150 x 5 x 2
160 x 5 x 2
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2/4/14
DL to knee
275 x 4
325 x 4 x 2
380 x 4 x 4
Bench
140 x 5
165 x 5 x 2
195 x 4 x 5
Fly
35 x 10 x 3
40 x 10 x 2
Dead
275 x 4
325 x 4
380 x 3 x 2
410 x 3 x 5
Lunge
85 x 5
95 x 5 x 2
115 x 5 x 2
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2/6/14
Squat
240 x 4
290 x 4
335 x 3 x 2
360 x 3 x 6
Bench
140 x 6
165 x 5
195 x 4 x 2
205 x 3 x 2
220 x 2 x 2
205 x 4
195 x 5
165 x 6
140 x 7
Fly
35 x 10 x 3
40 x 10 x 2
Tri Ext
40 x 10 x 5
Squat
265 x 3
315 x 3
360 x 2 x 4
Sumo GM
100 x 6 x 5
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
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2/9/14
Squat
240 x 5
290 x 4 x 2
335 x 3 x 2
385 x 3 x 5
Bench
140 x 5
165 x 4
195 x 3 x 2
225 x 3 x 5. Figured just do 2 plates
Fly
35 x 10 x 2
40 x 10 x 3
Push up
5 x 10
Squat
240 x 5
290 x 5
335 x 5 x 5
Leg Raise
3 x 10
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
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2/11/14
DL to Knee
275 x 4
325 x 4
380 x 4 x 2
410 x 4 x 4
Bench
140 x 6
165 x 5
195 x 4 x 2
205 x 3 x 2
225 x 2 x 2
205 x 3 x 2
195 x 4
180 x 5
165 x 6
150 x 7
140 x 8
Fly
35 x 10
40 x 10 x 3
DL from Box
325 x 5
380 x 5 x 2
435 x 4 x 4
Lung
95 x 5 x 3. Cut short. Worn out from shoveling snow.
Leg Raise
2 sets of 10
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2/12/14
Back to back nights due to pending snowstorm. Wasn't too bad.
Bench
140 x 5
165 x 4
195 x 3 x 2
225 x 2 x 5
Squat
240 x 5
290 x 5
335 x 5 x 2
360 x 4 x 5
Bench
140 x 6
165 x 6 x 2
180 x 6 x 4
Fly
35 x 10 x 2
40 x 10 x 3
Skipped good mornings.
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2/16/14
Felt great with 3 full days of doing nothing but some snow shoveling. Haven't worked since last Wednesday either. Today is my last day off. Only missed one real day out of the office too, so that is nice. Work was closed Thursday for snow, off Friday for a personal day, Weekend off, off today for Presidents' Day.
So yesterday:
Squat
240 x 5
290 x 4
335 x 3 x 2
385 x 3 x 2
410 x 2 x 3
Bench
140 x 5
165 x 4
195 x 3 x 2
225 x 3 x 5
Fly
40 x 10 x 5
Dip
5 sets of 8
Squat
240 x 5
290 x 4
335 x 3 x 2
385 x 2 x 4
Good Morning
150 x 5 x 3
160 x 5. Stopped one set short.
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
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2/18/14
Bench
140 x 5
165 x 4
195 x 3 x 2
225 x 3 x 2
235 x 2 x 3
Deadlift
275 x 4
325 x 4
380 x 3 x 2
435 x 3 x 2
465 x 2 x 3
Bench
150 x 5
185 x 5
205 x 4 x 4
Fly
40 x 10 x 5
Lunge
95 x 5 x 2
115 x 5
Dragging so
65 x 5 x 2
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2/20/14
Squat
240 x 5
290 x 4
335 x 3 x 2
385 x 3 x 6
Bench
140 x 5
165 x 5
195 x 5 x 5
Fly
40 x 10 x 5
Dip
5 x 8
Sumo GM
105 x 5 x 5
Hanging Knee Raise
3 x 10
Bumping up training maxes and rerunning 37 for the next 3 weeks, then moving on to 32 for hopefully a meet on 4/12 or 4/13. Depends if I want to do 220 or 198.
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
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Happy birthday, Joey!
Meet PRs: Squat 455 / Bench 270 / Deadlift 525
The greats weren't great because at birth they could paint; the greats were great because they paint a lot.  Macklemore
Be happy. This world can be ugly, but isn't it beautiful?  Jack's Mannequin
34 and there's so much more.
2/23/14 BDay Lift
Bench
145 x 5
170 x 4 x 2
200 x 3 x 2
215 x 3 x 5
Squat
245 x 5
295 x 5 x 2
345 x 5 x 5
Fly
35 x 10 x 2
40 x 10 x 2
45 x 10
Bench
145 x 6
170 x 6 x 2
185 x 6 x 4
Good Morning
145 x 5 x 2
155 x 5 x 2
165 x 5
2/25
Deadlift
280 x 5
335 x 5 x 2
380 x 4 x 2
420 x 3 x 4
Incline
185 x 4 x 2
205 x 4 x 2
225 x 4 x 2
Dip
5 x 5
Deviated a bit here. Was to do DL from boxes, but couldn't find the second step in the gym. So, substituted with snatch grip deads. Did 50% of what my intended work weights were.
140 x 5
170 x 5 x 2
185 x 4 x 2
225 x 3 x 2
Had to go back to 185 x 3 x 2
Did walking lunges, as the squat rack was being used
20's x 5 steps each leg x 2
30's x 5 x 2
40's x 5
Leg Raise
3 x 10
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
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2/27
Bench
145 x 7
160 x 6
170 x 5
185 x 4
200 x 3 x 2
215 x 2 x 2
200 x 3 x 2
185 x 4
170 x 6
160 x 8
145 x 10
Fly
35's x 10 x 2
40's x 10 x 2
45's x 10
Squat
245 x 5
295 x 4 x 2
345 x 3 x 2
370 x 3 x 5
Tri ext
40 x 10 x 2
50 x 10 x 2
60 x 10
Sumo GM
105 x 5 x 5
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
Just get under the bar!
I know it's a little late, but happy belated birthday!
My Training Log
My YouTube page
Training by Tone Barbaccio
New Dimensions Wellness & Education
*************************
Best geared meet @ 242
1030SQ, 640BP, 685DL and 2355 total
Best raw meet w/sleeves @ 242
665SQ, 440BP, 727DL and 1815 total
Best raw meet w/sleeves @ 275
700SQ, 452BP, 722DL and 1874 total
*************************
Sponsored By:
AtLarge Nutrition Supplements
Vanilla Gorilla
Better late than never Brian.
3/2
Squat
245 x 5
295 x 4 x 2
345 x 3 x 2
395 x 2 x 5
Bench
145 x 5
170 x 4
200 x 3 x 2
230 x 2 x 6
Fly
35's x 10
40's x 10 x 2
45's x 10 x 2
Pushup
5 x 10
Squat
270 x 3
320 x 3
370 x 3 x 4
Good Morning
145 x 5
155 x 5 x 2
165 x 5 x 2
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
Just get under the bar!
Tonight
DL to knee
280 x 4
335 x 4 x 2
390 x 4 x 4
Bench
145 x 5
170 x 5 x 2
200 x 5 x 4
Fly
35 x 10
40 x 10 x 2
45 x 10 x 2
DL
280 x 4
335 x 4
390 x 3 x 2
420 x 3 x 5
Liked the walking lunges last week
20 x 5 each leg
30 x 5 each leg x 2
40 x 5 each leg x 2
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
Just get under the bar!
Tonight. 3/6
Squat
245 x 4
295 x 4
335 x 3 x 2
370 x 3 x 6
Bench
145 x 6
170 x 5
200 x 4 x 2
215 x 3 x 2
230 x 2 x 2
215 x 4
200 x 5
170 x 6
145 x 7
Fly
35 x 10
40 x 10 x 2
45 x 10 x 2
Tri Extension
50 x 10 x 5
Squat
270 x 3
320 x 3
370 x 2 x 4
Sumo GM
110 x 6 x 5
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
Just get under the bar!
Solid sessions!
My Training Log
My YouTube page
Training by Tone Barbaccio
New Dimensions Wellness & Education
*************************
Best geared meet @ 242
1030SQ, 640BP, 685DL and 2355 total
Best raw meet w/sleeves @ 242
665SQ, 440BP, 727DL and 1815 total
Best raw meet w/sleeves @ 275
700SQ, 452BP, 722DL and 1874 total
*************************
Sponsored By:
AtLarge Nutrition Supplements
Vanilla Gorilla
Thanks Brian. Technique feels great. BW is at 211.
3/9
Squat
245 x 5
295 x 4 x 2
345 x 3 x 2
395 x 3 x 5
Bench
145 x 5
170 x 4
200 x 3 x 2
230 x 3 x 5
Fly
40 x 10 x 3
45 x 10 x 2
Pushups
5 sets of 10
Squat
245 x 5
295 x 5
345 x 5 x 5
Abs
3 x 10
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
Just get under the bar!
Good one last night.
DL to Knee
280 x 4
225 x 4
390 x 4 x 2
420 x 4 x 4
Bench
145 x 6
170 x 5
200 x 4 x 2
215 x 3 x 2
230 x 2 x 2
215 x 3 x 2
200 x 4
185 x 5
170 x 6
160 x 7
145 x 8
Fly
40 x 10 x 3
45 x 10 x 2
Snatch Grip Dead(Audible from block pulls)
160 x 5
185 x 5 x 2
215 x 4 x 4
Walking lunges
30's for 3 sets
40's for 2 sets
3 sets of abs
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
Just get under the bar!
Finished 37 last Thursday.
Bench
145 x 5
170 x 4 x 2
200 x 3 x 2
230 x 2 x 5
Squat
245 x 5
295 x 5
345 x 5 x 2
370 x 4 x 5
Bench
145 x 6
170 x 6
185 x 6 x 4
Fly
40 x 10 x 3
45 x 10 x 2
Good Morning
145 x 5
155 x 5 x 2
165 x 5 x 2
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
Just get under the bar!
On to meet prep phase. #32
Sunday
245 x 3
295 x 3
345 x 3 x 2
370 x 2 x 3
Bench
145 x 3
170 x 3
200 x 3 x 2
215 x 2 x 3
Abs
3 x 10
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
Just get under the bar!
Last night
BW before the workout was 213
Squat
245 x 3
295 x 3 x 2
345 x 2 x 2
395 x 2
445 x 1
495 x 1
510 x 1
Bench
145 x 3
170 x 3
200 x 3 x 2
230 x 2
260 x 1
285 x 1 x 2
Deadlift
280 x 3
335 x 2
390 x 2 x 2
445 x 1
500 x 1
555 x 1
500 x 2
This took about 2 hours.
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
Just get under the bar!
Really was feeling it when I trained Thursday.
Squats
245 x 3
295 x 3 x 2
345 x 3 x 2
370 x 2 x 4
Bench
175 x 3
200 x 3 x 2
230 x 3 x 6
* Bench training for the last two months has been almost exclusively with an extended pause. The weight has been "light" to work on this aspect of the competition lift. For the remaining time until 4/13 I decided to up the training weights a bit and do touch and go. Just to get a feel for "heavier" weight to prep a bit. Adding about 1015 lbs to the sets, so not huge jumps.
After this was quite trashed. Cut down on the assistance by weight and a few sets
Fly
25 x 10 x 3
Good Morning
95 x 5 x 3
Abs
3 x 10
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
Just get under the bar!
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