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Thread: AJL's Log

  1. #1
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    AJL's Log

    I really needed to start tracking my sessions, so I figured I would start a log. I plan on competing in a PL meet ASAP, just new to the sport and I want to learn as much as possible before entering a comp.

    Goals before the end of 2008:

    Squat - 575
    Bench - 375
    Deadlift - 650

    I dont have any gear so therefore I lift Raw. I have not competed yet so my best Gym lifts are as follows:

    Squat - 550
    Bench - 365
    Deadlift - 625

    I finally ran into some fellow PL's (1-0-7 Barbell) and I am looking forward to learning / training with them. I am training with them on the weekends only because they are maniacs and train @ 5:00am!!!! I would def. not be my best at 5am!!! I am sure they are used to it, but I still dont know how they do it.

    Any feedback from the vets I can get, would be greatly appreciated. I look forward to learning a lot from you guys who have been at this for awhile.
    Last edited by AJL11; 11-20-2008 at 06:42 AM.

  2. #2
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    Mon. 9/22/08 -DE Lower-


    Straight Wt. Speed Squats - Box about 1' below parallel.
    4x2 @ 275

    4x2 @ 315
    ---Felt Really Fast

    RDLs
    3x10 @ 315

    Hanging Knee Raises
    5x10

    DB Lunges
    2x5ea leg @ 60lbs
    2x5ea leg @ 80lbs

    45 Degree Hypers
    3x10 @ bw

    DB Side Bends
    3x10ea side @ 75lbs
    Last edited by AJL11; 10-09-2008 at 06:10 AM.

  3. #3
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    I agree, they are maniacs, but it seems to be working for me at least, so I won't question it.
    And I'm not really used to it either, I just seem to wake up in the mornings better when I'm going to the gym as opposed to going to work :P

  4. #4
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    Tues. 9/23/08 -Recovery-

    Did some recovery work in the pool.

    High Knee March
    Butt Kick Walk
    Lateral Walks
    Carioca Walk
    Leg Swings - flexion-extension-abduction-adduction

    Felt good afterwards, going to try to do this on my off days as much as possible.
    Last edited by AJL11; 09-23-2008 at 07:44 PM.

  5. #5
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    Wed. 9/24/08 -ME Upper-


    Floor Press
    Worked up to
    1x1 @ 340
    1x1 @ 345
    1x1 @ 355
    1xmiss @ 365-got stuck when I paused

    DB Bench Press
    1x11 @ 120s *PR
    1x8 @ 120s

    DB Rows from Floor
    3x5ea @ 150

    Weighted Dips
    1x5 @ plate
    1x5 @ plate and quarter
    1x5 @ 2 plates
    1x15 @ BW

    Chest Supported Rows
    1x5 @ 2 plates
    1x5 @ 3 plates
    1x5 @ 4 plates

    Straight Bar Curls
    1x5 @ 95lbs
    1x5 @ 115lbs
    1x5 @ 135lbs

    Really pissed about missing 365 on floor press, no excuse to not get that. Other than that, good night.
    Last edited by AJL11; 09-24-2008 at 05:58 PM.

  6. #6
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    Thurs. 9/25/08 -Recovery-

    20 min.

    Band Stretch - everywhere
    Foam Roller - everywhere

  7. #7
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    Fri. 9/26/08 -ME Lower-


    Box Squat off 17in. Box
    1x1 @ 495
    1x1 @ 525
    1x1 @ 545 (quad felt a little wierd)
    1x1 @ 560 (strained quad a little)

    Deadlift off 4in Box

    1x1 @ 495
    1x1 @ 525
    1x1 @ 545
    1x1 @ 575

    Standing Cable Abs
    3x10 @ 100lbs

    Russian Twist (cable)
    3x10 @ 50lbs

    Wanted to go heavier on the Box squats, but my quad was acting up a bit.

    Deadlift did not bother my quad too bad, so I am not worried about it. My deadlift form sucks from the floor so off a 4in box, it was horrible!!! Dikta taped them for me, so I will post them if he sends them.
    Last edited by AJL11; 09-27-2008 at 03:00 PM.

  8. #8
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    Ill throw it up on Youtube and post the link here.

  9. #9
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    Video

  10. #10
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    didn't look that bad.

  11. #11
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    Sat. 9/27/08 -DE Bench-

    Double Minis Speed Bench
    8x3 @ 135

    1x23 @ 225

    Shoulder Press with Axel Bar (ended up being push press)
    1x5 @ 95
    1x5 @ 135
    2x5 @ 185
    1x5 @ 225

    Wide Grip Pull Ups
    5x8 @ BW
    Last edited by AJL11; 10-09-2008 at 06:10 AM.

  12. #12
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    Mon. 9/29/08 -DE Squat-

    Speed Squats

    8x2 @ 315

    Good Mornings
    2x3 @ 225
    2x3 @ 275

    DB Side Bends
    1x10 ea @ 80
    1x10 ea @ 90
    1x10 ea @ 100

    Straight Leg Dead Lifts
    1x8 @ 135
    1x8 @ 225

    Standing Cable Abs
    5x10 @ 100-110lbs
    Last edited by AJL11; 10-09-2008 at 06:09 AM.

  13. #13
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    Tues. 9/30/08 -Recovery-

    In the pool for 30 min..........
    Last edited by AJL11; 09-30-2008 at 11:58 AM.

  14. #14
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    Wed. 10/1/08 -ME Bench-

    2-Board Bench
    1x1 @ 335
    1x1 @ 355
    1x1 @ 375
    1x1 @ 390 -Easy
    1x0 @ 405 -Got Buried Like a Corpse!

    DB Bench Press
    3x5 @ 130s

    Cable Rows - Heavy-
    5x5 @ stack + some

    BW Dips
    100 total - 6 sets

    Face Pulls
    4x15 @ 80lbs

    Straight Bar Curls
    3x5 ended at 140lbs
    Last edited by AJL11; 10-09-2008 at 06:09 AM.

  15. #15
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    That's a good day man!

  16. #16
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    Thanks, I appreciate it.......
    Last edited by AJL11; 10-02-2008 at 05:57 AM.

  17. #17
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    Thurs. 10/2/08 -Recovery-

    Static Stretch and Foam Roller - 15min
    Last edited by AJL11; 10-02-2008 at 02:48 PM.

  18. #18
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    Fri. 10/3/08 -ME Lower-

    Back Squat
    1x1 @ 365
    1x1 @ 405
    1x1 @ 455
    1x1 @ 495
    1x0 @ 560-Miss

    Pin Pulls-Below Knees
    1x1 @ 405
    1x1 @ 495
    1x1 @ 545
    1x1 @ 585
    1x0 @ 635-Lost Grip
    1x1 @ 635-Straps

    Decline Weighted Sit-Ups
    4x10 @ 50lbs

    Shi++y.. Shi++y... Shi++y Day................
    Last edited by AJL11; 10-09-2008 at 06:09 AM.

  19. #19
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    Sat. 10/4/08 -DE Bench-

    Speed Bench
    8x3 @ 185

    DB Bench Press
    1x19 @ 100lbs

    N Grip Pull-Ups
    50 total in 6 or 7 sets

    Shoulder Press
    4x8 @ 135

    DB Shrugs 3x12
    SS
    Rope Pushdowns 3x15
    Last edited by AJL11; 10-09-2008 at 06:08 AM.

  20. #20
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    Mon. 10/06/08 -DE Lower-

    Speed Squats
    8x2 @ 315

    Lunges
    2x5 ea @ 135
    2x5 ea @ 185

    Seated Calf
    3x15 @ 2 plates

    Hypers
    2x15 @ BW

    Cable Abs
    3x10-15 @ 100-120lbs
    Last edited by AJL11; 10-09-2008 at 06:08 AM.

  21. #21
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    Last set of my speed squats with 315.....The more I look at it the slower I seem......Probaly need to lower the weight.....Anybody have any thoughts????


    http://www.youtube.com/watch?v=kDorHon0wGo

  22. #22
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    Wed. 10/08/08 -ME Bench-

    Incline Bench Press
    1x1 @ 275
    1x1 @ 295
    1x1 @ 305
    1x0 @ 315
    1x1 @ 315

    DB Bench Press
    3x5 @ 130s

    DB Floor Press
    2x15 @ 75s

    Chest Supported Rows
    6x8-10 @ 2-3 plates

    Curls
    3x10 ended @ 135

    Tricep Extension
    3x10

  23. #23
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    the first one seemed fine to me, but I'm a n00b in terms of speed work.

  24. #24
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    Sat. 10/11/08 -ME Lower/DE Bench-

    ME Deadlift
    1x1 @ 495
    1x1 @ 545
    1x1 @ 585
    1x1 @ 635 PR

    Speed Bench Straight Wt.
    8x3 @ 185

    DB Bench Press
    1x20 @ 100lbs

    Chins
    4x8 @ BW

    Shoulder Press
    3x10

    DB Shrugs
    2x15 @ 100lbs
    Last edited by AJL11; 10-16-2008 at 08:38 AM.

  25. #25
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    Nice pull - did you guys get together with Reko yesterday?

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