well i haven't posted much on here but since i should probly put up an online log i figured this was the place to do it. my name is travis haessly i was born in 1988 in stevens point wisconsin, since a young age i've loved training i was very active...and very hyper active, i mean what kind of kid likes pushups during recess???? the future powerlifter type. at first i just wanted to be as strong as my father but soon after grasping that iron bar in my hand i knew there were no limits.. especially when the gains started. when i first started training august 3 years ago i was a slightly above average 150lbl guy, and now through proper training, rest, eating, and lifestyle restrictions (no drugs or drinking for me) i'm a 210 lbl guy at about 10% bodyfat and around 5'9 for height. i have done one competition which was for my buddy gary who was running a fundraiser for an area junior highschool. it was a pushpull but i decided to just pull since i'm not fond of pushing . in the meet i had a smokeshow 650 pull and missed 705 twice first time lost balance at the top it was an inch from lockout. second i couldn't even budge it. these were done at 192 lbls, did i mention i'm also 100% drug free? i figure i should post some of my old log from my notebook so i'll start a few months back.
cooldown sets of military press
95x10 75x10 65x10 75x10
bent row strict and low 135x8 175x8 180x8x8x8x8
deadlift day conventional raw
down sets 225x10x10 275x10
side bends 5 sets
bent row 175x8x8x8x8
trap bar shrugs 275x10x10 315x10x10x8
squats (i squat wide and raw i do it wide to preserve my sumo deadlifting technique and hip strength)
hanging leg raises 10 10 10 10
65x10 70x10 75x10 80x10 85x10
bent row 180x8x8x8x8 185x8 195x6strict
pushdown 2 sets of 30 reps
9x480 reset reps
down sets 275x10x10x10
ab machine crunch 5x10
down sets 135x10 140x10 145x10 all were paused 155x10 175x10 those were tng
bent row 185x8x8x8x7x6
trap bar shrug 235x8 325x8 375x8 425x8 325x10
10x375 (i scribbled a note saying where the weight bitch) lol..
down sets with 2 sec pause in bottom on each
leg raises 5x10
pulldown abs 5x10
65x10 70x10x10 75x10 85x10
bent rows 185x8x8x8x8x7
6x510 reset reps
sumo down sets 225x10x10x10 275x10
decline abs 5x??
this was a rough day everything felt heavy
down sets 135x10 155x10x10x10x10
had arguement with gf was pissed and left gym
deload weeek yayyyyyyyyyy did hardly crap just went alll light felt great and by the end of it i was craving heavy.
cgbp 135x10 145x10 165x10 205x6 245x3
bent row 135x8 165x8x8x8x8x15
side bends 85x10x10 120x6x6x6
135x10x10 155x10x10 135x10 close gripsss
pulldown lats 5x10
back hypers with arch held for a good pause 5 sets
pulldown abs 6 sets
dips bw 10 10 10 10 10
pulldown lats 10x10x8x6x6x3
barbell shrugs 225x20 275x20
7x490 had to go to the bathroom....the reps were also reset
straight leg v situps 25lbl plate behind head 6 sets
2 second pause cgbp 185x6 205x3 225x3 245x3 255x3
bent row 135x8 155x8 185x8 205x3 225x3 245x3
lol hammer curls......few sets..
goodmorning 135x10x5 deeeeep ****...
underhand pullups 8 8 8
trap bar shrugs 135x20 225x15 315x20 315x10
8x515 reset reps
rack lockouts emphasizing by putting self in a bad position 315x7 405x6 495x4 back was pumped by end of this owwww
machine crunches 5x10
side bends 60x15 90x10 120 x8 150x5
8x250 slight pause
5 sets of downsets after those
bent row 135x10 185x6 205x6 185x8 185x10
db shrug 85x15x15x20
hammer curl 40x8x8x8
9x405 ***right onnnnn***
goodmorning 135x10x10x10 185x10 135x10 all of them verrrrry deep i dont care bout the weight i just want to feel these
machine ab crunches as heavy as i could go for sets of 10 5 sets
then we go back to the deload and i kinda cheated on the last day of it which was squats and after i warmed up my hips i tried doing some sumo pulls raw and feet to the plates
i started at 315x 1 405x1 495x1 585x1 635x1 these weren't close to a max and wow they were easy...i've gotten stronger...
now we caught up to where i am this was monday
9x150 my shoulder is tender from splitting two truckloads of wood
down sets 95x10 100x10x10 95x10 75x10
bent row 135x8 155x8 185x8 225x6 245x6 275x3*alot of body english*
double overhand barbell shrugs no straps 225x20 275x20 325x15
now it's wednesday and deadlifts are later await updates.!
so the deadlifts today were a bit of a pain in the ass but i realized i can move my grip in even further on the bar and cut another bunch off my stroke before i thought i couldn't but i guess i was wrong. practiced with a closer grip on the down sets. by the end of my last main set although my back and everything felt fine my legs were fatigued early don't know why exactly it was actually like quad fatigue which has never happened. oh well still got a good enough number since i don't like going over 10 reps.
deadlift conventional and reset reps
225x10x10x10 275x10 315x10 these all were very easy i also did them with double overhand grip in hopes to further strengthen my hold. considering killing my thumbs nerves and trying to build myself up to using a hook grip, those grips just really hurt lol...probly hurt less than a muscle tear though.
after the downsets i moved to the wheel of death!!!
wheel of death on knees 10x10x10x10 these killed since i did them two days ago for an extra workout. i freaking love this movement it annihilates the core.
did 20 minutes on the treadmill i usually use an ellipticle but nothing was open so i tried the treadmill...wearing chuck taylors...poor shinss hurt. my body does not like the impact landing on a treadmill weighing 210lbls i can't imagine how 300 lbl bodybuilders do it...probly shakes their whole gym.
all in all a decent lift. i could have cranked more out on the deadlifts by just forgetting form and doing a more stiff legged version but honestly it's not worth it in the long run. i'd rather have my form perfect.
well looky here it's bench day. my nutrition has been off lately i dont know why maybe i just dont have access to quick and easy food but i haven't been eating all that much. my body composition is getting leaner and my bodyweight is down to about 208-209 as of today.
12x230 tng (when i say touch and go i dont mean bounce i mean i just dont pause, honestly i dont know how to bounce.)
135x10 155x10 165x10x10x10 narrower grip
kroc rows 45x10 75x10 90xleft hand 20 right hand 20 this was not a max set i figured i wouldn't have enough in me to do these but i did i figured my left hand would die at 14ish. next time i do these they are going to failure.
i wanted to do some shrugs and some hammer curls for the elbows but felt pretty sick...stupid yohimbine...all in all a good lift. set a pr i believe with the bench or maybe just tied one..who knows all i know is i'm lighter and still strong.
Good luck reaching your goals dude...quite ill in that profile pic, lol.
well today was squats and it was decent but kinda crappy at the same time.
what disapointed me with squats was i tried using wraps to try and get used to them and i would have been happy if i got 370 for 12 without them but with the wraps i expected more. i did not go to failure i probly could have eaked quite a few more reps but my legs felt slightly tremory. this was one of the first times i've used wraps during training so i felt very solid taking the weight out of the rack but did not get much carryover. maybe i just have to work at it. honestly i think i could have done 370 for 12 without them, the one thing i noticed was although i took a wide stance i dive bombed the squats deeeep into the hole basically as far as my body would allow which was probly 2 inches below knee cap to hip crease i'm sure some were only one inch but the point is i took them deep. i only have 2 meter wraps maybe 2.5's would work better hmmm.
goodmornings 135x10x10x10x10x10 nice and easy i was fairly tired and sick by this time
wheel of death. this is what everybody is gonna like . on knees with bodyweight no resistance. x10x10x10x10 STANDING 3 reps...standing is extremely hard the the stretch my hip flexors felt was outrageous. one of my new short term goals is 20 standing reps.
let's see today the girlfriend is sick so she wasn't allowed to come to the gym and even though i was sad to have no training partner it wasn't a bad session at all!
6x160 (almost had 7 had it halfway and ran outta steam)
military press downsets
95 lbls x10x10x10x10x10
those were supersetted with underhand chins
bw x6x6x6(all really easy) add 25 lbl plate x6x5
machine shrugs superset with neck harness
machine shrugs 10x10x10x10x10 worked up to a fairly heavy set of 10
neck harness w/25lbl 10, 20, 15, 8, 10
first time ever using a neck harness. very strange to have a pump in the neck....
30 mins on the ellipticle (iiii hatteee cardiioooooo)
then 3 sets of h-rolls
anyhow i'm leaning out pretty well i dont know my weight currently because the gym only has crappy scales but i'm getting much leaner. my squats are maintaining strength, deadlifts slightly increasing, bench is maintaining and so is military press. not really gaining any strength but am getting lighter and staying strong which is good.
6x510 is beast man! So is 10x470! Where those done with or without a belt? I'll make sure to keep checking back on your journal!
Doing great, on a roll man.
err having trouble deciding whether i want to pull sumo or conventional at this online competition. i feel my sumo even raw will always be stronger than my conventional but i'd like to prove myself wrong >< can't decide! i should get over 650 with either one though i think.
Last edited by endymion88; 10-29-2009 at 05:51 PM.
raw conventional deadlifts.
down sets 225x10 275x10 315x10 315x10 (erectors were killing me after this . this makes me feel the need to pull sumo for online comp)
wheel of death 5x10 on knees
side bends 75x10x10x10 (obliques were fried from w.o.d)
video of 500x9
Last edited by endymion88; 11-18-2009 at 09:19 AM.
Yep, so much for that competition ha. Strong as an ox,subbing to your journal. Stop by mine sometime and say hello! Its quite lonely
Nice pulls. Looks like you have the Strongest of the Weak competition wrapped up!