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Thread: Strength Sports Training Log

  1. #26
    Wannabebig Member ebomb5522's Avatar
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    4.19.10
    Supplemental Meathead Arm Day (20-25 minute workout)
    A1) Dumbbell Alternating Curls: 45 x 12 LR, 55 x 6 LR, 55 x 9 LR
    A2) Triceps Straight Bar Pushdown: 9 x 12, 14 x 6, 12 x 9
    A3) Barbell Reverse Curls: 55 x 12, 75 x 6, 9

    B1) Hammer Preacher Curls 1-Arm: 32 x 9, 10
    B2) Supinated 1-Arm Triceps Pushdown: 3 x 9, 3 x 20

    Just some light, quick arm training, for the pump and to strengthen those tendons. Will be back to normal workouts tomorrow hopefully.

  2. #27
    Wannabebig Member ebomb5522's Avatar
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    4.20.10

    Axle Clean and Press (clean once, and press)
    95 x 5, 145 x 5, 165 x 5, 185 x 5
    215 x 9

    Weighted Chins (Double Overhand Grip)
    45 x 10, 10

    Weighted Dips
    45 x 10
    70 x 10, 10, 10

    The 215 x 9 on the Axle presses felt really strong, especially considering my shoulder feels like absolute crap after having a fingal finger fall on it during the competition haha. My personal best at 210 on the regular barbell was only 7, so 9 with the axle was awesome. Rest was minimal with the bodyweight exercises, good overall workout.

  3. #28
    Wannabebig Member ebomb5522's Avatar
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    4.21.10

    Leg Press
    7 plates each side x 20, 20, 20 (30-45 seconds rest between each)

    RDL (no belt, straps)
    225 x 10, 315 x 10, 405 x 10

    Leg Extensions (30 seconds between sets)
    210 x 20, 20

    Had planned on doing a much different workout, with front squats being the main exercise and going for 10-12 at 295, but when I was warming up, it was just killing my shoulder which still hurts from the fingal finger falling on it. I hit it with some higher rep training which sucks.

  4. #29
    Wannabebig Member ebomb5522's Avatar
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    4.23.10

    Insert Ė 40 burpee pull-ups as fast as possible

    Narrow Grip Bench 5/3/1 (wave 2, week 1) (Percentage max Ė 315)
    65 % 205 x 5
    75 % 235 x 5
    85 % 270 x 5 (best is 10, went very easy because of shoulder, just wanted to get work in)

    A1) Weighted Dips Ė 45 x 8, 70 x 8, 90 x 8, 115 x 8
    A2) Bentover Barbell Rows - 185 x 10, 225 x 10, 245 x 10, 245 x 10
    A3) Hanging Knees-Elbows Ė 8, 8, 8, 8

    Extract Ė 40 burpee-pull-ups as fast as possible

    After examining Alphaís log, I am going to start performing inserts/extracts as he does because I love the idea and they fit perfectly with what I want to achieve. I went very easy with the narrow grip bench press because my shoulder was giving me trouble, and I didnít want to go even close to failure. The 5 reps were easy, probably could have tied or beaten my best.

  5. #30
    Wannabebig Member ebomb5522's Avatar
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    4.24.10

    A1) E-Z Bar Curls 115 x 10, 135 x 6
    A2) Barbell Nosebrakers (slow tempo) 95 x 10, 115 x 10
    A3) Zottoman Curls 30 x 10, 35 x 6

    Superset
    Concentration Curl Machine/Bench Dips (BW)
    90 x 10, Bw x 20, 90 x 10, Bw x 20
    90 x 10, Bw x 20, 90 x 10, Bw x 20

    Just a supplemental arm workout. Some may say Iím overtraining them, Iím okay with that.

  6. #31
    Wannabebig Member ebomb5522's Avatar
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    4.25.10

    18 Inch Rack Deads
    Worked up to 680 x 1 (not a max)

    5/3/1 Deadlifts
    (85 %) 500 x 10 (HUGE PR)

    Keg Loads (to 54 inches)
    175 x 5, 5
    290 x 1

    Glute/Ham Raise
    Bw x 15, 12, 12

    Awesome deadlift day. I hit the rack deads, which I havenít donít in a while, and the 680 x 1 felt pretty strong, but I didnít want to go any higher after that. My 5/3/1 max for deads is 580, and 85 % comes out to 495, but I did 500 for good measure, and they felt strong even after the rack deads. 10 reps at 500 is a PR, and I probably could have gotten more had I not done the first 5 touch and go and the last 5 dead stop reps.
    The keg loads were new, I have never done them before, but they are a great exercise. They work everything. I was unable to load the 290 to 54 inches, but it was good for 48-50 inches.

  7. #32
    Wannabebig Member ebomb5522's Avatar
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    4.26.10

    Insert
    20 burpee pull-ups
    20 50 lb dumbbell swings
    15 burpee pull-ups
    15 50 lb dumbbell swings
    9 burpee pull-ups
    9 50 lb dumbbell swings

    A1) Seated Dumbbell Alternating Curls 55 x 6 LR, 60 x 6 LR
    A2) PJR Dumbbell Pull Overs 60 x 10, 80 x 10

    B1) Decline Nosebreakers 95 x 6, 135 x 6
    B2) Standing Hammer Curls 40 x 20, 40 x 20

    Just some arms and some conditioning today. The insert at the beginning was awesome, I definitely should have gone heavier on the swings, but its allright, still was a great conditioning set.

    4.27.10

    5/3/1 Axle Push Press
    175 x 3, 205 x 3
    225 x 9 (PR)

    A1) Incline Barbell Press 135 x 5, 185 x 5, 225 x 5, 255 x 5, 275 x 5
    A2) Neutral Chins Bw x 5, 45 x 5, 70 x 5, 90 x 5, 90 x 3
    A3) 10 Second Dragon Flags 5, 5, 5, 5, 5

    60 Yard Hill Sprints (sprint up, walk down, repeat, no rest)
    x 10-12 (lost count, but definitely did at least 10 and no more than 12 haha)

    I had an absolutely awesome training session today. The 225 x 9 on the axle push presses was an all time PR at 225, whether it be axle or barbell, and I probably could have gotten 10 if I reset, but the 9 were consecutive with no pauses. The giant set was awesome as well, both chins and incline presses felt strong. Since I didnt do any conditioning to start, I really hit the sprints hard and probably did 12 in a pretty short period of time.

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