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

  1. #101
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    Friday:

    A1. Back Squat:
    45 x 10
    95 x 10
    135 x 8
    185 x 7
    225 x 6

    belt:
    295 x 5
    340 x 5
    385 x 6

    B1. Good mornings:
    135 x 15
    175 x 12
    175 x 12
    175 x 12
    175 x 12

    C1. Reverse barbell lunges:
    95 x 10
    95 x 10
    95 x 10
    95 x 10
    95 x 10

    D1. Landmines:
    5 sets

    Cardio:
    treadmill "prowler"

    Comments:
    *Didn't have a spotter, so I was definitely worried about the squats today. I psyched myself up pretty good though and gutted them out. I bent over a little too much on the last one, which is scary since I'm not sure how much lower back can handle. Oh well... all in all, a good day.

    *Time to drive up to Kankakee and watch the Hawks game with a HS friend and then drive further up north for another HS friend's wedding.

    Have a good weekend, everyone!
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  2. #102
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    Monday:

    A1. Barbell Military Press:
    45 x 12
    45 x 12
    95 x 10
    115 x 8

    135 x 5
    135 x 5
    175 x 10

    B1. Dumbbell flyes:
    25s x 15
    30s x 1
    30s x 15
    35s x 12

    C1. Fat-man pullups:
    5 sets of ~8

    D1. Skullcrushers:
    65 x 15
    65 x 15
    65 x 13
    65 x 13
    65 x 10

    Cardio:
    None

    Comments:
    none
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  3. #103
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    Tuesday:

    A1. Deadlift:
    135 x 10
    225 x 6
    315 x 5

    belt:
    422 x 3
    485 x 3
    545 x 5

    B1. GHRs:
    BW for 5 sets of 15

    C1. Leg Extensions:
    35 for 5 sets of 15 per leg

    D1. Ab pulldowns:
    87.5 x 15
    95 x 15
    95 x 15
    95 x 15
    95 x 17

    Cardio:
    None

    pre-wo bw: 278.2 (Getting skinny!)

    Comments:
    *I had to do all but the last set with the crappy silver bar. I forgot how bad that thing is for deadlifting.

    *I also did the 5th DL rep drop n pop style and it was faster than the previous 4. Why does it have to not work at all for reps? It's so much easier...
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  4. #104
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    Thursday:

    A1. Bench Press:
    45 x 12
    95 x 10
    135 x 8
    185 x 6

    240 x 3
    275 x 3
    310 x 8

    B1. Pushups:
    17
    17
    17
    17
    17

    C1. Overhand cable rows:
    140 x 15
    140 x 15
    140 x 15
    140 x 15
    140 x 16

    D1. V-bar tricep pressdowns:
    75 x 15
    75 x 15
    75 x 15
    75 x 15
    75 x 17

    Cardio:
    Two farmers walk laps with the 100s

    Comments:
    none
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  5. #105
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    Friday:

    A1. Back Squats:
    45 x 10
    95 x 10
    135 x 8
    185 x 6
    225 x 5
    275 x 4

    belt:
    315 x 3
    365 x 3
    410 x 4

    B1. Good Mornings:
    135 x 15
    175 x 14
    175 x 14
    175 x 14
    175 x 16

    C1. Reverse barbell lunges:
    95 for 5 sets of 11 per leg

    D1. Landmines:
    5 sets of 5 per side

    Cardio:
    3 "treadmill prowler" sprints

    Comments:
    *My knee has been bothering me so I decided to use some knee wraps today. Wrapping them light didn't help at all, but wrapping them moderately sure helped with the pain. I think I ought to invest in some Rehbands some time soon.
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  6. #106
    Become Unbreakable Mark!'s Avatar
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    Massive work out. Lunges kill me, ha. What are land mines?
    "Light Weight"

    260's by May

  7. #107
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    A1. Barbell overhead press:
    45 x 12
    45 x 12
    95 x 8
    125 x 6

    145 x 3
    165 x 3
    185 x 8

    B1. Dumbbell flyes:
    25s x 15
    30s x 15
    30s x 15
    35s x 13
    35s x 12

    C1. Fat-Man pullups
    bw x 9
    bw x 8
    bw x 9
    bw x 8
    bw x 9

    D1. Skullcrushers:
    65 x 15
    65 x 15
    65 x 14
    65 x 13
    65 x 13

    Cardio:
    bike sprints

    Comments:
    * For getting very little sleep this weekend, this was a pretty good session. I was hoping to get 9 on the press, but I'm content with 8.
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  8. #108
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    Quote Originally Posted by Mark! View Post
    Massive work out. Lunges kill me, ha. What are land mines?
    Thanks, man. I'm still not squatting what I want to be, but it's getting there. Lunges are a killer too... massive pump!

    My computer can't play videos that well, so I couldn't really watch this, but I think this shows the exercise I've been doing:

    Video


    Basically, grab on to a barbell that is propped up in a corner or using that special contraption. Then, twist side to side while keeping your abs as tight as possible.
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  9. #109
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    Tuesday:

    A1. Deadlift:
    135 x 8
    225 x 6
    315 x 5

    belt:
    455 x 5
    515 x 3
    573 x 4(? *comments)

    B1. GHR:
    5 sets of bw x 16

    C1. Leg extensions:
    40 x 15 per leg
    40 x 14 per leg
    40 x 13 per leg
    40 x 12 per leg
    40 x 12 per leg

    D1. Cable ab pulldowns:
    87.5 x 15
    95 x 15
    95 x 10.... then it felt like I was pinching a nerve in my leg so I stopped

    Cardio:
    none

    pre-wo bw: 285.4 (eeek, gained 8 pounds this week)

    Comments:
    *On the last work set for deadlift, I did two reps without letting go of the bar. Then I let go, got some chalk and came back and did it again. Then I took off my belt, and went to get a quick drink of water. On the way back, I thought to myself "Don't be a pussy, go get another rep." So I put on my belt, dropped to the bar, and picked it up again.

    Could I get some feedback on this? Should this count as a set of 4? Or is more like a cluster set? Should I have even done that?

    *On the ab pulldowns, I got a super funky feeling in my leg, so I cut it short... it was getting all numb and kind of popping. Hopefully, the A.R.T. doc will know what's up tomorrow.

    *Then I went to my last supper club tonight! Black Dog Tavern = best bbq in the area. I had a good time with everyone, even though I was a bit sad.
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  10. #110
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    Wednesday:

    A1. Bench Press:
    45 x 12
    45 x 12
    135 x 10
    185 x 8
    225 x 6

    260 x 5
    295 x 3
    330 x 5

    B1. Pushups:
    18
    18
    18
    18
    15

    C1. Overhand cable rows:
    160 x 13
    160 x 14
    160 x 14
    160 x 13
    160 x 15

    D1. V-bar tricep cable pressdowns:
    80 x 15
    80 x 14
    80 x 12
    80 x 10
    80 x 10

    Cardio:
    none

    Comments:
    *The workout wasn't that bad. Hit pretty much all the reps I thought I should've hit.

    *Time to eat 2 lbs of beef and get on the road. California, here I come!
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  11. #111
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    Tuesday:

    A1. Deadlift:
    75kg x 5
    125kg x 5
    175kg x 3
    225kg x 2

    belt:
    561 x 1
    606 x 1
    627 x 1

    B1. lwg curls:
    75 x 10
    75 x 10
    85 x 8
    95 x 6

    C1. leg extensions:
    50 x 8
    50 x 8
    50 x 8

    D1. crunches:
    3 sets

    D2. Back Extensions:
    3 sets

    Cardio:
    8 min bike

    post-wo bw: 284.2

    Comments:
    *I just spent the last weekend in San Francisco, gorging on food and drinking a ton. When I came back, my weight was 293 yesterday! That is insanely high, especially since I want to compete at 270 in a month. Time to start working on that diet.

    *Also related to the SanFran trip, I barely got any sleep and what I did get was all on a couch. Combine that with the redeye back and that means I'm super tired. All the more reason to be happy about deadlifting 628! It didn't even feel all that bad, except for the top two inches of lockout.
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  12. #112
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    Thursday:

    A1. Bench Press:
    45 x 12
    95 x 10
    135 x 8
    185 x 6
    225 x 5
    275 x 3

    315 x 2
    335 x 1
    355 x 1
    365 x 1

    B1. Board press:
    3-board:
    385 x 3
    405 x 2
    425 x 1

    C1. Pullups:
    4 sets of 3

    D1. fat-man pullups:
    3 sets of 8

    E1. Barbell curls:
    1 strip set

    Cardio:
    None

    Comments:
    * For not having gone above 330 on the bench press since I hurt my shoulder in October, the 365 felt pretty good. I didn't pause for very long, so I need to work on that before the meet. Strength felt like it was there, but the weight felt heavy, so that's why I did some board presses afterward.

    * I haven't done pullups in a long time either, but those didn't hurt my shoulders a whole lot either. I guess I'm finally regaining shoulder health! Just need to get my weight down, and these should be easier again.

    * Went to Texas Roadhouse for dinner. Probably my last time Thanks to all who came.
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  13. #113
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    Friday:

    A1. Back Squat:
    45 x 10
    95 x 10
    135 x 8
    185 x 5
    225 x 5
    275 x 3

    belt:
    315 x 2
    365 x 2
    405 x 2
    425 x 1
    445 x 1

    B1. Bulgarian split squat holds:
    3 sets of 20 sec per leg

    C1. Single leg leg press:
    3 sets of 4 plates per leg for ~10 reps

    D1. straight leg deadlift:
    3 sets of 225 just to get a good stretch

    Cardio:
    None

    Comments:
    * Last heavy squat workout at the ARC. Since this was my last heavy day, I was hoping for a better session. The 445 felt way heavier than I wanted to, considering I was planning on opening with 440 at my meet. Hopefully, I can put some more weight on my back the next two weeks and get used to "heavier" weight again.

    * Spent the last two days helping my parents out with a garage sale. 2 hours setting up, 2 hours taking everything down both days. 95 degree heat... all for a lousy 70 bucks. Oh well, at least it was good getting a lot of time to talk to them and my aunt.

    *Time for a busy week! Cubs game, buying a bed, and going to Ohio!
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  14. #114
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    Tuesday:

    A1. Deadlift:
    135 to 495

    545 x 1 ... nearly slipped out of my hand!
    605 x 1 (615?)
    605 x 0... straps
    585 x 1... (595?)

    B1. Rack Pulls:
    405 up to 675 for a single
    725 x 0

    C1. Back extensions:
    3 sets

    Comments:
    * Had to deadlift with a fat 55lb (maybe? the trainer wasn't sure) bar with no knurling. Also, had to use hex plates. What a terrible way to deadlift! I'm sure if I did this all the time, my pull would shoot up. Oh well.

    Wednesday:

    A1. Bench Press:
    45 x 10
    135 x 10
    185 x 6
    225 x 5
    275 x 3

    315 x 2
    345 x 1
    375 x 1... butt came up a bit, but felt good. touch n go

    B1. Back squat:
    135 x 5
    185 x 5
    225 x 3
    275 x 2

    belt:
    315 x 2
    365 x 1
    405 x 1
    435 x 1
    465 x 1 ... gym PR?

    C1. Traps + biceps:
    3 sets with holding on to the plates switching between curls and shrugs

    Comments:
    * The bench didn't feel that heavy, which is good since I'm considering 371 as my second attempt at the meet. My butt came up though, which I blame mostly on the crappy bench: low and hard.

    * The squat felt better than I expected. I'm pretty sure I got lower on this 465 than the 445 I did last week. It might count in USAPL, but I need to make sure I hit depth at the meet. Also, I believe it is a gym PR, and for being such, it felt pretty easy.

    * Headed out to Ohio tomorrow morning to visit my grandparents for the Fourth. Looking forward to seeing them since I haven't since Thanksgiving. I am not looking forward to the 5am departure time however
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  15. #115
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    I never put last Wednesday's session up. Been on the road for almost a week. I can't wait to get back in the gym tomorrow!

    Wednesday June 30th:

    A1. Bench Press:
    45 x 10
    135 x 10
    185 x 6
    225 x 5
    275 x 3

    315 x 2
    345 x 1
    375 x 1... butt came up a bit, but felt good. touch n go

    B1. Back squat:
    135 x 5
    185 x 5
    225 x 3
    275 x 2

    belt:
    315 x 2
    365 x 1
    405 x 1
    435 x 1
    465 x 1 ... gym PR?

    C1. Traps + biceps:
    3 sets with holding on to the plates switching between curls and shrugs

    Comments:
    * The bench didn't feel that heavy, which is good since I'm considering 371 as my second attempt at the meet. My butt came up though, which I blame mostly on the crappy bench: low and hard.

    * The squat felt better than I expected. I'm pretty sure I got lower on this 465 than the 445 I did last week. It might count in USAPL, but I need to make sure I hit depth at the meet. Also, I believe it is a gym PR, and for being such, it felt pretty easy.

    * Headed out to Ohio tomorrow morning to visit my grandparents for the Fourth. Looking forward to seeing them since I haven't since Thanksgiving. I am not looking forward to the 5am departure time however Sad
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  16. #116
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    I got back from Denver this past Sunday and just started my new job. So far, everything in Texas is going just swell. My meet, on the other hand, was pretty much a disaster. Here were my attempts:

    Squat: 197.5kg/435lbs: 3 white lights. Felt pretty good actually. Nice and deep.
    215kg/474lbs: 2 red lights. Cut it too high... also, felt super slow.
    215kg/474lbs: 2 white lights. Widened my stance, got deeper, and felt a lot more powerful.

    Bench Press:
    155kg/341lbs: 3 whites. Felt slow, but got it no problem
    167.5/369lbs: 3 reds. Barely got it off my chest.
    167.5/369lbs: 3 reds. Same story

    Deadlift: 275kg/606lbs: 2 reds. Came up nice and fast. Then I got it to lockout and he made me hold it there for a few seconds. After letting it down, I apparently held my breath for way too long and I felt light-headed. After falling over and hitting the weight stack, it took me a while to come back to my senses. Never had that happen before and it put a serious damper on my next two attempts :-/
    285kg/628lbs: 3 whites. I took a conservative second attempt just to get on the board.
    300kg/660lbs: 3 reds. Got it to my knees, but that elusive 300 kilogram pull will have to wait yet again

    total: 655kg/1443lbs. 10 pounds shy of my meet PR from a year and a half ago.
    bodyweight: 273.3lbs
    Notes:
    - I took 7th place out of 8 people. The top person out-totalled me by almost 400 pounds.
    - I would have had a compettive total at 198. Too bad I lifted at 275.
    - My squat is really holding me back. My deadlift is middle of the pack, my bench is somewhat near the bottom of the pack, but my squat is horrible compared to all the other 275ers that were there. I need to get that up... and quick.
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  17. #117
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    post number two of the day. Look at previous post for meet performance.

    Thursday:
    A1. Bench Press: Worked up to 245,265,285 for triples. I held them for a long time at the top and a decent amount of time on the chest to emulate the USAPL commands.
    A2. Pullups: 4 sets of 3. My shoulder didn't hurt at all, which is a very good sign. I need to do these A LOT MORE.

    B1. high pulls from the rack: 135 x 5 185 x 3 135 x 5.. trying to get my form down since 185 felt odd 185 x 3 225 x 3... I need to figure out how I want to do these. They felt more like power shrugs than high pulls... but if I pull too high, my shoulder hurts.

    C1. tricep extensions: 2 sets
    C2. barbell bicep curls: 2 sets

    Cardio: 10 min bike

    pre-wo bw: 278.1

    Comments:
    After my meet, a few things have become apparent:
    1) My upper back is weak. It was the most sore bodypart, indicating it was stressed the most. This corresponds to why I think the top-end of my pull is so slow. Therefore, I will be doing a lot more pullups.
    2) USAPL is very strict on their squat depth and bench pauses. My depth was almost ok, but I need to work on that. More importantly, I now plan on holding my bench presses for a long duration, even on reps.
    3) I'm just not competitive at 275. Either I need to get my numbers up or I need to drop some bodyweight, or both. Therefore, I plan on doing WABDL worlds at 259, and my next USAPL meet at 242 in the spring. It must be done.
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  18. #118
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    I just lifted at a gym in San Marcos. The guy who owns it is a pretty strong 242er. There is also a dude at 132 who is going for a 1800+ total at the Pro-Am in a few weeks... He said he's looking to hit a 14*bw total - the highest of all time. This might be a good place to lift, haha.


    Today was a pretty quick workout, just trying to get back in the flow.

    A1. Bench Press:
    Worked up to...
    225 x 5
    240 x 5
    260 x 8 ... pausing at the top and bottom really hurts the reps!

    B1. pushups:
    15
    9
    9
    8
    10

    C1. T-bar rows:
    5 sets of 70 for ~12 reps

    D1. overhead tricep extensions:
    25lb plates for 5 sets per arm

    Cardio:
    None

    Post-wo bw: 275.2

    Comments: None
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    Current: 6'1, 265; Goal: 6'6, 270

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  19. #119
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    Thursday:

    A1. Deadlift:
    135 x 8
    225 x 6
    315 x 6

    395 x 5
    455 x 5
    515 x 7

    B1. Straight legged / romanian deadlift:
    225 for 5 sets of ~10

    C1. Reverse barbell lunges:
    95 for 5 sets of 10

    D1. Cable ab pulldowns:
    80 x 17
    90 x 15
    100 x 15
    100 x 15
    100 x 15

    Cardio:
    11 min bike

    Comments:
    *For having to deadlift with a guy doing leg press about 2 feet directly in front of me and staring at me the entire time, this felt good. I just wish there was a better place to deadlift at this gym instead of where it is. Either you're facing a mirror from one foot away, or you're facing someone doing leg press from two feet away.

    *Also, I've started doing pullups in between sets. Started off doing 5 sets of 3 pullups... hey, gotta start somewhere. The good thing is they no longer hurt my shoulder - I just hope it stays that way!
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  20. #120
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    Friday:

    A1. Military Press:
    Worked up to 175 x 6 ... very awkward apparatus at this gym. I think that affected it to be honest :-/

    B1. Dumbbell bench:
    70s for 5 sets of 10

    C1. High pulls:
    135 for 5 sets of 5

    D1. tricep cable pressdowns:
    5 sets of 10

    Cardio: none


    Sunday:

    A1. Back squat:
    worked up to...
    295 x 5
    345 x 5
    385 x 5 ... I think I did this for 7 last time

    B1. Front squats:
    95 for 5 sets of 10

    C1. Back extensions:
    5 sets of 10

    D1. Crunches:
    5 sets of 40

    Cardio:
    None
    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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  21. #121
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    Tuesday:

    A1. Bench Press:
    45 x 10
    135 x 8
    185 x 7

    240 x 4
    275 x 3
    310 x 6

    B1. pushups:
    15
    15
    10
    15
    15

    B2. cable rows:
    100 for 5 sets of 10

    C1. Plate tricep extensions:
    25 for 5 sets of 11 per arm

    Cardio:
    none

    Comments:
    * I went to Lockhart for BBQ after lifting today. One of the best decisions of my life. Best brisket I've had in a looong time. Good taters too. Chalk up yet another positive about moving to Texas, 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

  22. #122
    Custom User Title
    Join Date
    Oct 2007
    Location
    Austin, TX
    Posts
    447
    Thursday:

    A1. Deadlift:
    Warmed up, then:
    425 x 3
    485 x 3
    545 x 6

    B1. Straight-legs:
    225 for 5 sets of 11

    C1. Reverse barbell lunges:
    95 for 5 sets of 11

    D1. Cable ab pulldowns:
    90 for 5 sets of 15

    Friday:

    A1. Military Press:
    145 x 3
    165 x 3
    185 x 6

    B1. dumbbell bench press:
    75s for 5 sets of 10

    C1. High pulls:
    135 x 5
    185 x 3
    145 x 4
    145 x 4
    155 x 3

    D1. Tricep cable pressdowns:
    70 for 5 sets of 10


    Sunday:

    A1. Back squat:
    Warmed up to..

    315 x 3
    365 x 3
    410 x 3

    B1. front squat:
    95 for 5 sets of 11

    C1. Back extensions:
    5 sets of 11

    D1. Crunches:
    5 sets

    Comments:
    * I never realized how hard it would to be motivate yourself to lift once you get a real job... I finally understand.
    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. #123
    Custom User Title
    Join Date
    Oct 2007
    Location
    Austin, TX
    Posts
    447
    Tuesday:

    A1. Bench Press:
    Worked up to...

    260 x 5
    295 x 3
    330 x 3

    B1. Pushups:
    15
    15
    15
    10
    12

    C1. Rows:
    5 sets of 10 with 5 plates

    D1. Tricep plate extensions:
    5 sets of 10

    E1. Farmer hold traps:
    3 sets of 12 with 4 plates each

    Cardio:
    None

    post-wo bw: 278.8

    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

  24. #124
    Custom User Title
    Join Date
    Oct 2007
    Location
    Austin, TX
    Posts
    447
    Saturday:

    A1. Military Press:
    45 x 15
    45 x 12
    95 x 10
    135 x 6

    155 x 5
    175 x 3
    195 x 6

    B1. Dumbbell bench Press:
    85s for 5 sets of 10

    C1. High pulls:
    135 x 6
    145 x 4
    145 x 4
    155 x 3
    155 x 3

    D1. Tricep cable pressdowns:
    5 sets of 10

    Cardio:
    A few bike sprints

    Comments:
    * So, I was able to press 195 for 6 reps; same amount I did 185 for last week and 175 the week before. Must be mental, because I don't really feel that much stronger.

    * Didn't get in to deadlift this week because I got 2 hours of sleep wednesday. On thursday, I just came home from work and passed out. Next week is deload week, so I might try to get my heavy set in for deadlift and do nothing else that day.
    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. #125
    Custom User Title
    Join Date
    Oct 2007
    Location
    Austin, TX
    Posts
    447
    Sunday:

    A1. Back squat:
    45 x 10
    135 x 6
    185 x 5
    245 x 5
    295 x 5

    340 x 5
    385 x 3
    430 x 2

    B1. Front squats:
    95 for 5 sets of 12

    C1. Back extensions:
    bw for 5 sets of 12

    D1. Crunches:
    5 sets

    Cardio:
    10 minutes on bike

    Comments:
    *This will probably be my last heavy raw squat for a few months. I want to concentrate more on deadlift, since my next meet will be a push/pull most likely.
    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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