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

  1. #26
    Breaker of Skulls Guido's Avatar
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    Hey, Dave!

    Just noticed you were keeping a log in here. Are you back from Boston now? I'm going to assume since you mentioned you saw the ART guy. Tried calling last night but no answer. Maybe you were still at the gym.
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  2. #27
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    Quote Originally Posted by Guido View Post
    Hey, Dave!

    Just noticed you were keeping a log in here. Are you back from Boston now? I'm going to assume since you mentioned you saw the ART guy. Tried calling last night but no answer. Maybe you were still at the gym.
    Hi! Yea, I was only out there for a short trip (Monday morning to Tuesday afternoon). I missed both your calls last night since I was at the gym; called you back and left a message. Hope you didn't need me for anything important!
    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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  3. #28
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    Sunday - Shoulders:

    A1. Standing barbell military press:
    45 x 15
    45 x 15
    95 x 10
    135 x 6

    165 x 5
    170 x 5
    175 x 5
    180 x 5
    185 x 5


    B1. External rotations:
    10lbs for 3 sets of 10 per arm

    B2. Scap pushups:
    3 sets of 10

    C1. Dumbbell rows:
    85 x 15 per arm
    85 x 15 per arm
    85 x 15 per arm

    D1. straight bar tricep cable pressdowns:
    80 x 10
    80 x 10
    80 for a drop set

    pre-wo bw: 271.0

    Comments:

    Yesterday, I spent the day with some friends that came in from out of town to see the basketball game. It ended up being really close, but we won, so that's cool. Then we went to Jim Gould's and I got treated to a 30 dollar steak, so all in all... good night

    Today, I expected to come in super heavy, but was pleasantly surprised when I hit the scale. Next week, I'm gonna aim for 269, and 267 the week after. As for the workout, went well, too. I hit all the weights I wanted to, and got a decent pump from the rows, haha.
    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. #29
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    Tuesday - Deadlift:

    A1. Deadlift:
    75kg x 8
    125kg x 5
    175kg x 3

    belt:
    225kg x 2
    255kg x 1
    275kg x 1
    295kg x 0 ( 650 lbs) ... Got to my knees, if I was lucky. Came up fast and hit a wall. I'm pretty sure my hips came up too fast.
    275kg x 1

    B1. barbell bicep curls:
    45 x 12
    85 x 6

    105 for 5 sets of 5

    C1. Good mornings:
    45 x 15
    95 x 15

    135 x 10
    135 x 10
    185 x 10

    D1. Back extenions:
    bw x 10
    bw x 12
    bw x 15

    E1. Reach-through situps:
    3 sets of 20

    E2. Side planks:
    3 sets of 30 sec per side

    Comments:
    So, the last two weeks haven't been so great. I was hoping to hit 650 this week as my last heavy pull before my meet. Unfortunately, that did not happen. Now I have to decide what to take on my second pull at the meet. I've already done 650 so anything less seems like a waste. If I go for 655 (for a 5lb PR), I might as well go for 660, since that's 300kg. But, that's 30 more pounds than anything I've successfully pulled in about 8 months. Decisions, decisions.
    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. #30
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    Wednesday - Bench day:

    A1. Bench Press:
    45 x 10
    135 x 8
    185 x 6
    235 x 6

    285 x 5
    290 x 5
    295 x 5
    300 x 5
    305 x 5

    B1. Dumbbell muscle snatches:
    30s x 15
    30s x 15
    30s x 15

    B2.Scap wall-slides:
    3 sets of 10

    C1. Fat-man pullups:
    3 sets of bw x 10
    bw+25 x 6
    bw+25 x 5
    bw+50 x dropset

    D1. overhead tricep extensions:
    5 sets

    Comments:
    I'm still hitting the 5x5 on the bench so that's going well so I'll do that next week, too. I also really enjoyed loading the fat-man pullups - something I've never done before. I felt it in my back much more than I normally do.

    Anyway, tomorrow = career fair and Friday = interview, so I'll spend the rest of my night tidying up my resume and making sure I'm prepped up for the next two days.
    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. #31
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    Saturday - grip day:

    A1. Two-Handed Pinch Grip Deadlift:
    90 x 3
    95 x 3
    95 x 3
    95 x 3
    100 x 3
    105 x 2

    B1. Rack Pulls - held for ~10 seconds:
    225 x 5

    315 x 3
    315 x 3
    315 x 3

    C1. Trap jack:
    {95,75,65} x 20
    {65,75,95} x 20

    C2. Bicep curls:
    3 sets of 40s

    D1. reverse curls:
    60lbs for 3 sets

    D1. Armory™ forearm blaster:
    3 sets

    Comments:
    What can I say... just a grip workout. Pretty boring. Time to go watch basketball.
    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. #32
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    Sunday - Shoulders:

    A1. Standing barbell military press:
    45 x 15
    45 x 15
    95 x 10
    135 x 7

    170 x 5
    175 x 5
    180 x 5
    185 x 5
    190 x 5


    B1. External rotations:
    10lbs for 3 sets of 10 per arm

    B2. Scap pushups:
    3 sets of 10

    C1. Dumbbell rows:
    85 x 15 per arm
    90 x 15 per arm
    90 x 11 per arm

    D1. straight bar tricep cable pressdowns:
    85 x 10
    85 x 10
    85 for a drop set

    pre-wo bw: 269.5

    Comments:

    Well, I almost made my goal weight for this week. Hopefully next week I can get closer to 267. That'll make it fairly easy to drop to 259 for my meet, or at least I hope haha.

    The military presses are getting pretty tough, but I'm still hitting the 5x5, so I'm happy.

    Anyway, time for the Supah Bole. Go Saints!
    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. #33
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    Tuesday - Legs:

    A1. Leg Press:
    2 pps, 3pps, 4pps warmups
    5pps, 6pps, 7pps, 8pps x 5
    9pps x 4
    10pps x 3
    11pps x 1

    B1. leg extensions:
    25 x 10
    30 x 10
    35 x 10

    B2. leg curls:
    85 x 10
    85 x 8
    85 x 7

    C1. Good Mornings:
    135 for 3 sets of 10

    D1. landmines:
    2 sets

    D2. reach-throughs:
    2 sets

    Comments:
    Another really long day due to the career fair. I spent all day trying to sell myself as a competent computer engineer, and I need a job, so I hope I did alright. That didn't leave much energy to go to the gym, but I went just to get something in.

    While I was there, Harold White (the HWT from our wrestling team) called me a "big dude" and then proceeded to mack on all the women in the gym.
    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

  9. #34
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    Thursday - Bench:

    A1. Bench Press:
    45 x 15
    45 x 15
    95 x 10
    135 x 8
    185 x 5
    225 x 4
    275 x 3

    315 x 3
    320 x 3
    325 x 3

    B1. Fat-man pullups:
    bw x 8
    bw+25 x 5
    bw+25 x 5

    B2. scap wall slides:
    3 sets of 10

    C1. prone trap raises:
    10s for 3 sets of 10

    D1. overhead tricep extensions:
    70 x 10
    75 x 10
    80 x 10
    85 x 8

    Post-wo bw: 270.0

    Comments:
    I tried to keep the volume lower today since I should be deloading and all. The bench press felt pretty good, if a bit heavy. I believe my best triple is either 350 or 355, so my post-shoulder injury strength is coming back. I'm still a little scared it's going to pop or something, but whatever; I can't wait forever.
    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

  10. #35
    Moderator Off Road's Avatar
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    What are fat man pull-ups? I need to be doing those.
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  11. #36
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    Quote Originally Posted by Off Road View Post
    What are fat man pull-ups? I need to be doing those.
    Also called 'inverted rows.' Basically, you lie on your back and pull yourself up to a bar.

    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

  12. #37
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    Friday - deadlift:

    A1. deadlift:
    worked up to 606 x 1

    B1. back extensions:
    4 sets of 12

    C1. Bird dogs:
    3 sets of 10

    C2. crunches:
    2 sets of 60

    pre-wo bw: 270.8

    Comments:
    Deadlift was slow locking out, but it always is with shorts on. Didn't do much else today, since I'm a week out. I've also started upping my water intake, and let me tell you: drinking 2 gallons of water a day sucks!
    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

  13. #38
    Moderator Off Road's Avatar
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    Dang! 600 lb deadlift in shorts! Sweet!
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  14. #39
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    Quote Originally Posted by Off Road View Post
    Dang! 600 lb deadlift in shorts! Sweet!
    Thanks I can't go much higher than that in shorts though

    Today I went in and did my opener on bench, some shoulder rehab, and some biking.

    Post-wo bw was 269.8. So I have to lose 10 pounds by Friday. Sounds doable!
    Last edited by Bergs; 02-15-2010 at 09:25 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

  15. #40
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    Did a meet this weekend up in Wisconsin. I weighed in at 259.2, and found out the weight class was 259.0. So I took off my socks and made weight at 259.0. Woohoo! Glad I didn't have to take off my underwear.

    My plan was to just get a bench opener in and save most of my strength for the deadlift. So that's what I did... I hit 275 bench and called it for the day.

    Then I went on to deadlift and got:

    275kg (606) 3 whites
    290kg (639)2 reds.
    Video
    No good. I locked it out, but before I did so, the head judge called me for hitching and told me to put it down. I didn't really understand why, so I continued to lock it out.
    300kg (661) 3 reds. Only got it up about 5-6 inches off the floor. I think I couldn't get my head into it after the second one. Oh well.

    Also, I hit this new years resolution:
    [X] Qualify for WABDL Worlds

    I was hoping to get a 690 deadlift this weekend, but was nowhere near it! Oh well. I will keep on plugging away for my next meet - probably USAPL Raw Nationals in July.
    Last edited by Bergs; 02-22-2010 at 05:48 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

  16. #41
    Moderator Off Road's Avatar
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    Lol at the socks
    Well done on those dead lifts. You'll get the 639 next time.
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  17. #42
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    Quote Originally Posted by Off Road View Post
    Lol at the socks
    Well done on those dead lifts. You'll get the 639 next time.
    Thanks! I certainly hope to get something more than 639 next time though, as I've already done 650. Something more like 670-680 would make me happy, but only time will tell

    Time to get back to training tomorrow; I'm thinking of doing 5/3/1, so I better figure out my percentages tonight.
    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. #43
    Breaker of Skulls Guido's Avatar
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    What's up Bergus Maximus? I vote for jumping on the 5-3-1 train. It's a good ride. I have the book, too, if you want to borrow it.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  19. #44
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    Quote Originally Posted by Guido View Post
    What's up Bergus Maximus? I vote for jumping on the 5-3-1 train. It's a good ride. I have the book, too, if you want to borrow it.
    Not much. Was out in Cali for an interview. Should have pics up on facebook soon

    I've got four months until raw nationals so that's four cycles. I don't think 5/3/1 will have me hitting PRs by then, but hopefully I get stronger nonetheless. And I have the e-book, so it's all good - thanks for the offer, though.
    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. #45
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    Tuesday - deadlift:

    A1. Deadlift:
    75kg x 6
    125kg x 6
    375 x 5
    430 x 5
    490 x 7

    B1. Back extensions:
    5 sets of 15

    C1. Unilateral leg press:
    140 for 5 sets of 15 per leg

    D1. Hanging leg holds:
    5 sets of ~30 seconds

    Cardio:
    box jumps

    pre-wo bw: 270.4

    Comments:
    Well, first day back in the gym in over a week. I expected it to suck but it wasn't that bad. Also, starting my 5/3/1 - Periodization Bible routine.
    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. #46
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    Thursday - Bench day:

    A1. Bench Press:
    45 x 10
    135 x 8
    175 x 6

    205 x 5
    235 x 5
    270 x 13 ... seems like a lot for the last set

    B1. DB incline press:
    70s x 15
    70s x 12
    65s x 10
    55s x 10
    50s x 10 ... should probably go with 55s next time (?)

    C1. DB bentover rows:
    70s x 15
    70s x 15
    70s x 15
    65s x 12
    65s x 10 ... should probably go with 65s next time... maybe even 60s

    D1. straight bar tricep pressdowns:
    57.5 x 12
    50 x 15
    50 x 15
    50 x 15
    42.5 x 18

    Cardio:
    Farmer's walks

    Comments:
    Holy volume, Batman! I'm a bodybuilder all of a sudden.
    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. #47
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    Friday - squats:

    A1. Back squat:
    45 x 10
    135 x 8
    185 x 6
    225 x 6

    belt:
    275 x 5
    315 x 5
    360 x 5

    B1. leg curls:
    75 x 12
    50 x 12
    50 x 12
    50 x 11
    50 x 10

    C1. hack squat machine:
    135 x 15
    135 x 15
    135 x 14
    135 x 12
    135 x 10

    D1. decline situps:
    10
    9
    7
    6
    7

    Cardio:
    Box jumps

    Comments:
    So I didn't think the squats would be all that easy and I was right. I also didn't realize how hard it would be to remember all the reps on each of these sets. Also, it felt like my abs were tearing apart on those situps, due to the leg raises I did on Tuesday.

    Man, after reading those comments, it sounds like I had a terrible workout. But it was fun. I'm just sad I missed Unofficial :-/ Had meetings and stuff all day. At least the gym was completely empty!
    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. #48
    Become Unbreakable Mark!'s Avatar
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    I love when the gym is empty, put on the earth wind and fire on the loud speakers, get my groove on...ok not really but hey, we can dream.

    Strong lifting man, awesome stuff. Very awesome.
    "Light Weight"

    260's by May

  24. #49
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    Quote Originally Posted by Mark! View Post
    I love when the gym is empty, put on the earth wind and fire on the loud speakers, get my groove on...ok not really but hey, we can dream.

    Strong lifting man, awesome stuff. Very awesome.
    I like it *except* when I'm squatting or deadlifting heavy. Then some noise can be awesome. The music they play here is terrible though - Celine Dion, Justin Timberlake... stupid stuff. I'd love some earth wind and fire!
    Last edited by Bergs; 03-06-2010 at 02:41 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

  25. #50
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    Sunday - Overhead Press:

    A1. Military Press:
    45 x 10
    95 x 6
    120 x 5
    140 x 5
    160 x 9

    B1. Pushups:
    15
    12
    12
    9
    10

    C1. Shrugs:
    65s x 15
    65s x 14
    65s x 15
    65s x 15
    65s x 14

    D1. overhead triceps extension:
    65 x 15
    65 x 10
    55 x 12
    55 x 10
    45 x 12

    Comments:
    Stupid Oscars! They made me late for the gym, so I only had 30 minutes to train. That makes it tough to get in so many sets! I have no idea how people figure that you should limit your sessions to 45 minutes. I had such little rest time, that it was impossible to recover between sets.

    On a side note, I went to the Illinois basketball game today. It was my first and only game in the seven years I've lived here. What a disappointment
    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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