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Thread: Training Log

  1. #1751
    Crikey, its a 30 foot ape! Kong's Avatar
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    Some great lifting being done!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
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  2. #1752
    Moderator joey54's Avatar
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    Thank you Kong. Pretty happy with how things are going overall at the moment. Flag football is going well also. We are sitting at 6-3 with one game to go until the playoffs and beat the top team in the standings yesterday to hand them their first loss. Like our chances heading into the tournament.

    Tonight
    DB Bench
    75's x 12 x 3

    DB Row
    75 x 12 x 3

    Pulldown
    110 stack x 12 x 3

    Rear Delt Raises
    15 x 15 x 2

    DB Tri exts
    20 x 15. Elbow a bit stiff. Left one
    10's x 25

    Dips. Total rep goal of 50 today. Did it in 3 sets
    32, 13, and 5. Maybe could have got 15 or 16 on the second set, but didn't want to do a set of 2 for the last one.

    BB Curl
    75 x 18, 15

    Hammer Curl
    35's x 18

    Hanging Leg Raise
    32 total rep goal. 12, 12, 8

    Conditioning


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  3. #1753
    Moderator joey54's Avatar
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    BTW, I just started watching RAW again after a few years of not following it, and I must say it is quite entertaining. Pretty good matches and new talent.


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  4. #1754
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I only kept tabs when CM Punk was their main talent. He's kinda in the mid card now. Seeing Randy Orton as a main guy again is depressing.
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  5. #1755
    Senior Member cphafner's Avatar
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    Quote Originally Posted by joey54 View Post
    So for those trying to follow, with the main lift of the day I am doing the 5/3/1 percentages for the required reps and then kind of going by feel after that. For the second lift, doing some rep work with percentages and maybe a few extra sets if I feel up to it. Rotating the first lift each week so I don't have to de-load after 3-4 weeks and the cycle lasts 6 instead.

    I was going to ask what you are doing! I am doing the same thing right now. Training for anything nowadays?
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  6. #1756
    Moderator joey54's Avatar
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    City, hope they build towards a Punk/Bryan Wrestlemania match where they let them go a good 30-40 minutes.

    Connor, will look to do a meet in the spring for powerlifting I suppose, but right now just trying to slowly get stronger or at least maintain strength will still dropping some lbs.

    Squatted tonight. Good session

    Bar x 5
    135 x 5
    190 x 5
    235 x 5
    280 x 3

    350 x 5
    395 x 3
    445 x 1 x 3. Belt for these. Really dialed everything in on the last set.
    Pause Squat
    350 x 4 with a belt. Wanted these perfect, so stopped short.
    I've had to slightly adjust my stance due to losing weight so the bar doesn't push me forward, but I am getting pretty comfortable with it.

    Deadlift
    135 x 3
    225 x 1
    315 x 1

    395 x 1 x 8


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  7. #1757
    WBB Team Captain Coke's Avatar
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    Sessions are very nice, making it do what it do.

  8. #1758
    Moderator joey54's Avatar
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    Terry, nice to see you back in the fold my friend.

    Friday
    Bench
    Bar x 5 x 2
    105 x 5
    135 x 5
    155 x 3

    195 x 5
    220 x 3
    245 x 1 x 3. Paused all reps as usual
    TNG, 1/2 thumb from smooth 195 x 9

    Chins
    22 total reps. Did it in 3 sets. Believe it was 11, 6, and 5

    OH Press
    145 x 1 x 8

    Skipped bentovers

    Yesterday
    Front Squat
    Bar x 5
    95 x 5
    115 x 5
    135 x 3

    160 x 3
    180 x 3
    205 x 3
    235 x 3
    275 x 2

    Hamstring Curl
    70 x 18 x 2

    Leg Press
    4 pps + 25 ps x 18 x 2

    Calf Press
    220 stack x 18, 15, 15, 15. Last set repped out 8 quick ones right after too.

    Abs
    3 sets

    Stretching


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  9. #1759
    Moderator joey54's Avatar
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    Last night

    DB bench
    80's x 10 x 3

    DB row
    80 x 10 x 3

    Pulldown
    120 x 10x 3

    Rear Delt raises
    20's x 12 x 3

    Tri exts
    15's x 20 x 2

    Dips
    52 total reps
    Breakdown was 27, 15, 10

    Bb curl
    85's x 15, 12

    Hammer curl
    40's x 12

    Hanging leg raise
    15, 12, 8

    Conditioning

    Keeping up with raw. The Wyatt Family is pure gold. Hope they don't get ruined.


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    Just get under the bar!

  10. #1760
    Moderator joey54's Avatar
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    Last night

    DL

    135 x 5 x 2
    225 x 5
    265 x 5
    320 x 3

    395 x 5
    450 x 3
    505 x 1

    Added belt
    545 x 1
    585 x miss. Not really too worried. Felt strong off the floor, but got out of position and didnt want to fight to get it back.
    405 x 5

    Pause squat
    135 x 3
    225 x 2
    315 x 1
    Belt
    350 x 1 x 5


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  11. #1761
    Moderator joey54's Avatar
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    BW is consistently ranging from 210-212. Maybe 5 more lbs to go. May need to get a new belt.


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    Just get under the bar!

  12. #1762
    Moderator joey54's Avatar
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    11/1

    OH Press
    Bar x 5 x 2
    95 x 5
    115 x 5

    145 x 5
    165 x 3
    180 x 1
    Belt and wrist wraps
    195 x 1
    back to no support
    145 x 5

    Chins 25 total reps
    12, 7, 4, 2

    Bench- 1/2 thumb from smooth. paused
    135 x 3
    175 x 2
    195 x 1 x 8

    Bent Over Row
    140 x 3

    155 x 3
    175 x 5
    200 x 5

    Off tomorrow. Something new(old) next week.


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  13. #1763
    Moderator Brian Hopper's Avatar
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    Nice work brother!
    My Training Log
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  14. #1764
    Moderator joey54's Avatar
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    Back to something simpler for a bit.

    11/4

    Squat
    145 x 5
    200 x 5
    255 x 5
    315 x 5
    365 x 5. Belt. Added some holes to my belt, but still may need to get a smaller one down the road.

    Bench
    85 x 5
    110 x 5
    145 x 5
    175 x 5
    205 x 5

    Paused for a 2 count on the chest each rep. One thousand one, one thousand two.

    Bent Over Row
    75 x 5
    100 x 5
    135 x 5
    160 x 5
    185 x 5


    Leg raise.
    3 x 10

    Going to go in tonight and do some things to stay loose. So I guess football season is only two more weekends. My team has to win two games Sunday to make the championship game.


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  15. #1765
    Moderator joey54's Avatar
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    Last night

    Squat
    Bar x 5 x 2
    145 x 5
    200 x 5
    255 x 5 x 2

    Incline bench
    Thumb from smooth. 2 count pause on chest
    100 x 5
    130 x 5
    160 x 5
    185 x 5. Had to tng the last two

    Deads
    230 x 5
    295 x 5
    355 x 5
    415 x 5

    3 sets of hanging knee raises.


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    Just get under the bar!

  16. #1766
    Moderator joey54's Avatar
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    11/8

    Squat
    Bar x 5 x 2

    145 x 5
    200 x 5
    255 x 5
    315 x 5
    375 x 3 belt
    255 x 8

    Bench- 2 count pause
    Bar x 5

    80 x 5
    110 x 5
    145 x 5
    175 x 5
    210 x 3
    145 x 8

    Bent over row
    75 x 5
    105 x 5
    135 x 5
    160 x 5
    190 x 3
    160 x 8


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  17. #1767
    Moderator joey54's Avatar
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    Won our two playoff games in flag football to make the championship game next Sunday.

    Today

    Squat
    Bar x 5 x 2
    150 x 5
    210 x 5
    265 x 5
    320 x 5
    375 x 5. Belt. Seem to have my squat groove back.

    Bench. 2 count pause
    Bar x 5
    85 x 5
    115 x 5
    145 x 5
    180 x 5
    210 x 5

    Row
    75 x 5
    105 x 5
    135 x 5
    160 x 5
    190 x 5

    3 sets of 10 of hanging leg raises. Still working should dislocates as well.


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  18. #1768
    Moderator joey54's Avatar
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    11/13

    Squat
    Bar x 5 x 2

    150 x 5
    205 x 5
    265 x 5 x 2

    Incline. Extended pause except for the last set
    Bar x 5

    105 x 5
    135 x 5
    160 x 5
    190 x 5. TnG for the first 4 reps. Paused the last rep. Right shoulder is slightly aggravated.

    Deads
    235 x 5
    300 x 5
    365 x 5
    430 x 5

    3 sets of abs


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    Just get under the bar!

  19. #1769
    Moderator joey54's Avatar
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    This morning

    Squat
    Bar x 5 x 2
    155 x 5
    210 x 5
    270 x 5 x 2

    Incline. Thumb from smooth. Pauses except for the last set.
    105 x 5
    135 x 5
    165 x 5
    195 x 5

    Deadlift
    240 x 5
    305 x 5
    375 x 5
    440 x 5

    Knee raise
    3 x 12.

    Went in at 5:30 am due to a work conference. Wasn't too bad. First time going in that early in awhile.


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  20. #1770
    Moderator joey54's Avatar
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    Got in a little late on Friday night, but got it in.

    squat
    Bar x 5 x 2
    155 x 5
    210 x 5
    270 x 5
    325 x 5
    395 x 3
    270 x 8

    Bench- 2 count pause
    85 x 5
    120 x 5
    150 x 5
    180 x 5
    220 x 3
    150 x 8. 1/2 thumb from smooth tng

    Bent Over Row
    80 x 5
    105 x 5
    135 x 5
    165 x 5
    200 x 3
    135 x 8

    Saturday did some chins, dips, tke's(knees have been bugging just a tad), rear laterals, tri extension, bb curls, hammer curls, and calves. Conditioning and stretching. Sounds like a lot more than it actually was. Just enough to keep moving.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  21. #1771
    Moderator joey54's Avatar
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    I've missed updating for two weeks. Still chugging along with this 3 day a week set up.

    11/25
    5 reps

    Squat
    Bar
    160
    215
    275
    335 belt
    395 belt

    Bench-2 count pause
    90
    120
    155
    180
    220

    Row
    80
    110
    140
    170
    200

    abs

    11/27
    5 reps

    Squat
    bar
    160
    215
    275
    275

    Incline-Thumb from smooth. Eliminated the pausing for this
    110
    140
    170
    200

    Deads
    250
    315
    385
    450

    abs

    11/29
    5 reps, heaviest set 3 reps, last set 8 reps

    Squat
    bar
    160
    215
    275
    335 belt
    405 belt
    275

    bench
    90
    120
    155
    185
    235
    155

    row
    80
    110
    140
    170
    205
    140


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  22. #1772
    Moderator joey54's Avatar
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    Same rep set ups as the previous week. Belt for the heaviest two squat sets. 2 count pause on flat bench

    12/2

    squat
    bar
    160
    225
    285
    345
    405

    bench
    90
    125
    160
    190
    225

    row
    80
    115
    145
    175
    205

    abs

    12/4
    squat
    bar
    160
    225
    285
    285

    incline
    115
    145
    175
    205

    deads
    255
    325
    390
    460

    abs

    12/6

    squat
    bar
    160
    225
    285
    345
    415
    285

    bench

    90
    125
    160
    190
    230
    160

    row
    80
    115
    145
    175
    210
    145


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  23. #1773
    Moderator joey54's Avatar
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    12/10

    5 reps every set

    Squats
    Bar
    165
    235
    290
    355 belt
    415 belt

    Bench. 2 count paused except last set. Right shoulder and bicep were bugging me a bit


    85
    125
    160
    195
    230

    Row
    85
    115
    145
    180
    210

    2 sets of abs


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  24. #1774
    Moderator joey54's Avatar
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    Tonight. Again all sets of 5

    Squats
    Bar
    165
    230
    290
    290

    Incline- Thumb from Smooth
    115
    145
    180
    210

    Deads
    250
    335
    400
    475

    3 sets of abs.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  25. #1775
    Gaglione Strength Chris Rodgers's Avatar
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    Nice training lately. I like the simplicity, sticking to the basics. That's what I'm doing now, except I'm squatting like 6 times per week heavy lol.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

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