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Thread: Bergs's logs's - A foray into writing down what I lift

  1. #226
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    Sunday:

    A1. Squat - Circa Max to high box:
    50 x 5

    Add black bands:
    50 x 3

    Add green bands:
    50 x 3

    Add green bands:
    50 x 3

    Add monster minis:
    50 x 3

    160 x 3
    250 x 3

    add briefs:
    340 x 3

    add suit, straps down
    430 for 4 singles

    B2. Massive amounts of BBQ
    2 x sausage
    2 x chicken
    4 x potato salad
    2 x pasta salad
    1 x Dr. Pepper

    Comments:
    * For my first time doing circa max against bands, this went alright. Definitely still need to sit back more and get my technique right, though.

    Video
    Last edited by Bergs; 03-14-2011 at 09:22 AM.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  2. #227
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    Wednesday:

    A1. Bench (deload, raw)
    45 x 10
    135 x 6
    185 x 3
    225 x 3 off foam
    275 x 3 off foam
    315 x 3 off foam

    365 x 3 off 3 board
    405 x 2 off 3 board
    405 x 3 off 3 boar4d
    365 x 9 off 3 board

    B1. Chinups:
    3 sets of 5

    C1. Overhead tricep extensions:
    25 x 10 per arm

    Post-wo bw: 276.5

    Comments:
    * Felt good to go raw.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  3. #228
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    Sunday:

    A1. Squat:
    bar x 5

    to high box:
    black bands x 5
    +green bands x 3
    + green bands x 3
    + green bands x 1 (about 600 at the top)

    180 x 1
    270 x 1
    360 x 1
    450 x 1

    B1. Opener
    750 x 0... had to bail out about halfway down.

    Post-wo bw: 280.8

    Comments:
    * Circa max is heavy!
    * Tried to hit an opener afterwards, but the suit is just way too tight. No way I was gonna hit depth... let out my air on the way down and they took it.
    * I think I'm going to open with 670-700 in just briefs, then throw some briefs on and go for 800-830 on the second.

    Video
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  4. #229
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    Wednesday:

    A1. Bench press:
    45 x 10
    45 x 10
    135 x 5
    225 x 3 off 3 board
    275 x 3 off 3 board
    315 x 3 off 3 board
    365 x 1 off 3 board

    denim on
    405 x 1 off 3 board
    455 x 1 off 1 board (opener)
    495 x 1 off 2 board (2nd)

    post-wo bw: 281.0

    Comments:
    * This meet will be really interesting... squat suit is too tight, bench shirt is too loose.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  5. #230
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    Sunday (comes afterward):

    A1. Squat:
    50 x 5
    50 x 5
    140 x 5
    230 x 3
    320 x 3

    briefs on:
    410 x 1
    500 x 1
    585 x 1
    640 x 1... hit depth, woohoo!!!

    suit on straps down, with the greens
    750 x 1... about 2 inches high...
    800 x 1... about 2 inches high, sigh

    B1. Deadlifts:
    Worked up to 606 (opener) x 1 against minis in my suit

    post-wo bw: 280.0

    Comments:
    * Deadlift felt good even though I haven't pulled in forever, so that's encouraging.

    * Also encouraging is hitting depth in the briefs and getting the lift. Look like I'll open with 640 in the briefs and then probably take a second in the briefs and see what to do on the third. Looks like I need 850+ to hit depth... but who knows if I have the strength to get it back up!
    Last edited by Bergs; 03-27-2011 at 03:46 PM.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  6. #231
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    Friday:
    Worked up to 440 off the chest (opener) in the denim
    and then 440 x2 off 2 board

    Sunday:
    Worked up to 640 x 1.... in the briefs... to depth!!!!
    and then 740 x 2 with green bands... to depth!

    Comments:
    * Finally hitting depth in the briefs, and only 2 weeks before the meet. Better late than never, I guess.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  7. #232
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    Bah! Another bad meet. That's three in a row now Anyway, here are the results of the Texas State Cup.

    Squat:
    287.5kg / 634lbs - 3 white lights: I opened in my Ace Pro briefs, and hit depth. Then came up pretty easily.
    367.5kb / 810lbs - 3 red lights: I put on my Metal Viking suit and tried 810. I went down but did not hit depth. It came up easily though.
    367.5kb / 810lbs - 3 red lights: Tried it again. This time I managed to hit depth, and was coming back up pretty fast. But I started to lean too far forward and they ended up taking it. Thanks spotters!

    1 of 3; ended up with 634

    Bench:
    197.5kg / 435 lbs - 3 red lights: Came off the chest too fast and I wasn't able to catch it, so it came back down a bit before locking out and they had to take it.
    197.5kg / 435 lbs - 2 white lights: A bit of a grinder, but good lift.
    Scratched my third

    1 of 2; ended up with 435

    Deadlift:
    275kg / 606 lbs - 3 white lights: Easy lift. Side judge mentioned that I was dangerously close to unlocking my knees after locking out though.
    297.5kg / 655lbs - 3 red lights: Got it above my knees and stalled. Fifth time missing this weight in a meet? Also, deadlifts sucked because half our flight had bombed out already, and there were only like 6 people left. No rest between attempts at all!
    Scratched my third... too tired

    1 of 2; ended up with 606

    Total = 1675 @ 275.
    First place in the 275 class (other two people in my class bombed)

    Now it's time for a super long off-season. Next meet will probably be in November or December. Gonna aim for elite at 242 (1940 total). Next month or so will be aimed at losing some weight, and then after that, gaining some raw strength.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  8. #233
    Breaker of Skulls Guido's Avatar
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    Wow, Dave! I think you are due for a good meet soon. I mean, 4th times the charm, right? ha ha You are killing it in training. Just need a little luck and preparation to put it all together.
    5'9" 195 lbs
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  9. #234
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    Quote Originally Posted by Guido View Post
    Wow, Dave! I think you are due for a good meet soon. I mean, 4th times the charm, right? ha ha You are killing it in training. Just need a little luck and preparation to put it all together.
    Thanks Ryan. I think it's actually four meets now This one, WABDL worlds 2010, USAPL Raw Nationals 2010, and the wisconsin meet in 2010. Ugh. I can't have two bad years in a row!
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

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  10. #235
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    Thursday - DE-L

    A1. DE squats:
    225 + green bands to box + 11 pads (low):
    10 sets of 2

    B1. GHRs:
    5 sets of 10
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

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  11. #236
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    Thursday - DE Lower:

    A1. Squats:
    225 + greens to 11 pads for 10 sets of 2

    B1. Rack pulls from pin 22 (slightly above knee):
    Worked up to all the small bands + 495 for a single.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

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  12. #237
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    Saturday - ME Bench:

    A1. Bench press off the maxi pad:
    135 x 10
    225 x 5
    275 x 5
    315 x 3

    365 x 2
    385 x 1
    405 x 0

    B1. 3 board narrow grip:
    195 x 34
    175 x 28

    C1. Plate raises:
    35 for 3 sets of 24

    Done
    DL 650x1 (raw)
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    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

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  13. #238
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    Monday - ME Lower:

    A1. Sumo pull from 4" mats:
    135 x 5
    225 x 5
    315 x 5
    405 x 3
    495 x 3

    585 x 2
    605 x 1
    605 x 2 .. came back with chalk and baby powder

    B1. Curls:
    1 drop set

    C1. Back Raises:
    3 sets of 10
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  14. #239
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    Thursday - lower DE:

    A1. Bench off 15 pads:
    225 + green band for 10 double

    B1. Romanian deadlifts:
    2 sets of 20

    C1. Ab pulldowns:
    2 sets of 15
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  15. #240
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    Thursday

    A1. Front squat:
    45 x 10
    135 x 5
    185 x 5
    225 x 3
    275 x 2
    315 x 1

    B1. Overhead Press:
    135 x 5
    155 x 5
    175 x 5

    C1. Back raises:
    3 sets of 10

    Interspersed in this was about 10 sets of 3-5 chinups.
    Last edited by Bergs; 05-13-2011 at 11:42 AM.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  16. #241
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    Tuesday

    A1. Chin-ups:
    bw x 5,5,4,3,3,3,3,3,1 (9 sets to 30)

    B1. Overhead press:
    145 x 3
    165 x 3
    185 x 7 (1REM: 228)

    C1. Trap shrugs:
    2 sets with 45s

    D1. External rotations:
    2 sets of 10

    Cardio:
    6 minutes

    Comments:
    none
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  17. #242
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    Thursday:

    A1. Speed squats:
    225 against green bands for 2 sets of 10 from a high box

    B1. Giant set of back raises, GHRs, reverse hypers:
    3 sets of 8 per exercise

    Post-wo bw: 275.4
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  18. #243
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    Saturday:

    A1. Bench Press:
    Tried on Gable's old Rage X and did some ME work
    warm ups...
    shirt on
    3 board:
    315 x 5

    2 board:
    365 x 3
    405 x 2

    2 board + orange (light) bands:
    495 x 1
    545 x 1
    585 x 1

    B1. Lat pull-downs:
    140 for 3 sets of 20

    C1. Shoulder raises:
    15s for 3 sets of 20

    D1. Overhead tricep extensions:
    25 for 2 sets of 10 per arm

    Comments:
    * Love the new shirt. So much more pop than the f6 and since it's open back, I can get my shoulders together much better!
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  19. #244
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    Monday:

    A1. Rack Pull (14 inch = mid-shin) + reverse light bands:
    225 x 5
    315 x 5
    405 x 3
    495 x 3
    585 x 2
    675 x 1
    725 x 0
    725 x 0 ... grr

    B1. Ukranian deadlifts:
    90 x 20
    90 x 20
    135 x 12

    C1. Barbell curls:
    95 for 2 sets
    1 drop set

    D1. Back raises:
    3 sets of 10

    Post-wo, post-hoss bw: 282.5. Ate well today!
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  20. #245
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    Thursday:

    A1. Speed squats:
    225 + green bands to parallel box: 10 sets of 2

    B1. Back raises:
    3 sets of 10

    C1. Speed pulls:
    275 against minis. 3 sumo, 3 conv. for doubles

    D1. Pullups:
    3 sets of 3 (thick bar)

    Cardio:
    8 minutes treadmill
    3 sets of 10 box jumps

    Comments:
    None
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  21. #246
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    Saturday

    A1. Floor Press:
    135 x 10
    185 x 8
    225 x 5
    275 x 5
    315 x 3

    365 x 1
    385 x 1

    with green bands:
    405 x 5

    B1. Shoulder Raises:
    20s for 3 sets of 8

    C1. Bicep curls:
    35s for 3 sets of 10

    D1. Overhead tricep extensions:
    3 sets of 30 x 10 per arm

    E1. Pullups:
    3 sets of 3/4

    Cardio:
    4 sprints

    Comments:
    * Never went that high on floor press before. Pretty sure all I've done before that was 275. Always fun to go heavy!

    * I tweaked my hamstring on the last sprint though. Hopefully it'll go away by tomorrow so I can squat heavy!
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  22. #247
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    Tuesday (deload):

    A1. Military Press:
    45 x 15
    95 x 10
    135 x 6

    155 x 5
    175 x 3
    195 x 6 (234 E1RM)

    B1. Chin-ups:
    5,4,4,3,3,3 (22 total)

    Cardio:
    9 minutes on treadmill

    post-wo bw: 284.4

    Comments:
    * So my plan is to get to 265 by July 16th. Diet commences now!
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  23. #248
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    Monday.

    A1. ME squat to a slightly above parallel box (14 pads) against bands:
    1 average band x 5
    2 avg bands x 5
    1 plate x 2

    Added viking pro suit bottoms:
    2 plates x 3
    3 plates x 1
    4 plates x 1
    straps up:
    5 plates x 1

    B1. GHR:
    3 sets of 6

    C1. Back raises:
    2 sets of 6

    post-wo bw: 279.2

    Comments:
    *Not feeling too well today. Bad sore throat, tired, and groin acting up. Still did pretty well on the box squats today though, so I'm content... for now.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  24. #249
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    A1. Bench Press:
    45 x 10
    135 x 8
    185 x 5
    225 x 3
    275 x 2

    reverse orange bands:
    315 x 3
    365 x 1
    425 x 0
    405 x 1

    4 board:
    495 x 3

    B1. Straight-weight, three board close grip:
    315 x 9 ... lost to Gable who got 11

    C1. Tricep pressdowns:
    reds for 2 sets of 10

    post-wo bw: 270.0

    Comments:
    * Strep sure helps you to lose weight Also helps you to lose strength
    * Looking forward to squatting heavy on monday.
    C1.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  25. #250
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    Monday:

    A1. Squat with reverse green bands:
    230 x 5
    320 x 3

    New Metal Ace pro suit!!!!! size 54. Took forever and a day to get on without briefs. Looks like I need to lose some weight if I wanna wear these bad boys with briefs

    410 x 2 ... laughable depth
    500 x 2
    590 x 1
    680 x 1

    straps up:
    770 x 1 ... harder than I thought, but not all that bad, considering

    straps down:
    590 x 5 ... I had talked myself up for 10, but it wasn't meant to be, haha

    B1. Back raises:
    mini band for 3 sets of 6

    post-wo meal: Trudy's. Amazing mexican martini and food... me = drunk and fat. 275.6lbs
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

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