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Thread: Covpride's log

  1. #351
    Moderator Brian Hopper's Avatar
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    Great job on the PR!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  2. #352
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    Thanks Brian, was stoked for sure. Had missed some time, took a week off since i felt beat up, and then work got crazy for a week but back at it now.

  3. #353
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    Yesterday DE lower

    5 min elliptical, 5 min stretching

    Low Box speed squats
    barx3
    barx3
    95x3
    95x3
    135x3
    135x3
    185x3
    185x3

    Speed pulls
    135x3
    135x3
    185x3
    185x3
    225x3
    225x3
    275x3
    275x3

    Pull throughs
    90x10
    90x10
    90x10

    Standing abs
    120x10
    180x10
    160x10

    cut the speed squats a bit short, 185 was about as high as i could go weight wise and keep the speed i felt. Doing speed bench today, and then ME squat tomorrow since i had to switch my days up a bit this week. Also part of the reason i cut the squats short set wise as well.

  4. #354
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    Yesterday

    10 min warm up 5lb plate raises, swings, and stretching.

    Speed bench
    barx10
    barx10
    95x3
    95x3
    115x3
    115x3
    135x3
    135x3
    155x3
    155x3

    DB Bench
    40x20
    40x20
    40x20

    Tri press with rope ext
    110x10
    110x10
    90x15
    70x20

    High Face pulls rope ext
    130x10
    130x10
    130x10

    Seated Face pulls rope ext
    90x7
    70x10
    50x10

    Chest supported rows
    90x10
    90x10
    90x10

    18 min on elliptical
    Good speed day, looking forward to squatting in my suit for the first time today.
    Last edited by covpride; 04-05-2012 at 07:55 AM.

  5. #355
    Moderator Brian Hopper's Avatar
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    Nice speed sessions!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  6. #356
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    Thanks Brian!

    10 min stretching and PVC rolling.
    ME squat

    Bar x 5
    Bar x 5
    95x3
    95x3
    135x3
    135x3
    185x3
    225x1 add briefs
    275x1
    315x1 add belt
    365x1
    405x1
    455x0
    455x1 add suit and knee wraps. Came up smooth but I was done.

    Not what I hoped for, felt tired. Just one of those days I guess.

  7. #357
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    Well needless to say i've been out of the gym for quite some time. Had a vacation, then sick family member, life, etc... Anyway i've gotten horribly out of shape, and going to make some big changes. First big change has to be diet. To be honest, i eat like shit and I am done doing so. Next i have to do more conditioning/cardio. I'll be adding in a lot more cycling, started cycling (riding a fixed gear, just love it) about 5 years ago, and moved away from it once i started powerlifting. I did a ride recently, 20 miles total, slow paced, and think i had borderline heat exhaustion. I used to crush rides like that even a year ago. With wanting to add in the cycling and other options for conditioning, i'll be moving back to 5/3/1 and dropping my maxes well below what i know they are. This way hopefully i don't overdue it. I may even get out after work for a bike ride today after work since it's supposed to be a really nice day out.

  8. #358
    Moderator Brian Hopper's Avatar
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    Glad to see your back!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  9. #359
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    Thanks Brian, I've been lurking mainly lol. Seen you are crushing weight still, keep up the good work.

  10. #360
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    Yesterday and today 10 mile ride each day. Tomorrow start up 5/3/1 again, and if it doesn't rain, then we'll do another ride.

  11. #361
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    Been riding quite a bit this week, did a 15 mile ride yesterday, so at 45 miles for the week. Hoping to get in a 15 miles today, just have to see how errands go today. Going to start 5/3/1 next week, and for the first month my plan is to only do the main lift since i'll be cycling quite a bit as well, may throw in an assistance exercise or two in on upper days, but lower days will only be the main lift for sure.

  12. #362
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    Well a week after my last post I broke my ankle, being dumb of course. Anyway been out of the gym/off the bike since the 14th of June. In a walking cast and been walking on it for a week and a half and it's feeling pretty good. Hit the gym yesterday and damn i'm weak. Did bench and back work. Most likely will be doing just light weight high rep work over the next month or so, plus getting more cycling in once the cast is off.

    Warm up
    5lb plate swings, front, side, rear raises, over head presses, and stretched shoulders and back.

    Bench - So weird, can't really drive through my legs, cast makes it awkward.
    barx20
    barx20
    95x10
    95x10
    135x10
    135x10

    DB Bench
    30#x20
    30#x20

    Lat pull downs, neutral wide grip
    90x10
    90x10
    90x10
    90x10

    Chest supported machine row
    60x10
    60x10
    60x10
    60x10
    60x10
    60x10

    Tri press
    50x10
    40x10
    40x10
    40x10
    30x20

    Rope extension curls - machine has weird weigts
    42.5x10
    37.5x10
    32.5x10
    27.5x10
    27.5x10
    22.5x10 I think those were the weights, close anyway. I did this all in 40 minutes. Tried to keep rest to a minimum so I could get a bit of conditioning. I'm allowed to start using exercise bikes this weekend without the boot, no resistance of course. So that'll be good. I'll be going to 531 after the next month or so as long as the ankle feels good which i expect. Planning to cycle 50-100 miles a week, so i'll have to find that balance for sure. Going to set my numbers super low for training maxes and just work my way up. Definitely need to focus on health/getting in shape, when i went to get my ankle checked out my blood pressure was high. I need to get ahead of it now. I had been eating pretty horribly, so I think with eating right and more conditioning/cardio I can correct it.
    Last edited by covpride; 07-18-2012 at 05:36 AM.

  13. #363
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    Tuesday, missed Monday so did deads and military press, running 5/3/1.

    10 min elliptical

    Deadlift
    140x5
    175x5
    210x3
    5/3/1
    230x5
    265x5 add belt
    300x5+2

    Military press
    55x5
    70x5
    85x3
    5/3/1
    90x5
    105x5 add belt
    115x5+2

    Pull throughs
    50x10
    50x10
    50x10

    Lat pulldowns
    150x10
    135x10
    120x10

    Yesterday
    10 min elliptical

    Warm up with 5lb plates doing indian club swings, then front side and rear lateral raises, 2 sets of 10 each.

    Bench
    100x5
    120x5
    145x3
    5/3/1
    160x5
    180x5 add wrist wraps
    205x5+2 add belt

    Seated rope ext face pulls
    60x10
    60x10
    60x10

    Seated wide neutral grip rows
    120x10
    120x10
    105x10
    90x10

    Tri presses
    40x10
    40x10
    40x10

    DB Bench
    40x10
    40x10
    40x10

    DB Hammer curls
    20x10
    20x10
    20x10

    Went home ate some food then went for a 13 mile bike ride on my fixed gear, averaged 14.7mph. More food when i got home.

  14. #364
    Moderator Brian Hopper's Avatar
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    Welcome back!!! lol
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  15. #365
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    Thanks Brian, ready to get back to it.

  16. #366
    Moderator Brian Hopper's Avatar
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    Got any plans?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  17. #367
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    Only real plans are to run 5/3/1 and get healthy lol. Working on cleaning up my eating habits, want to keep a focus on mobility and conditioning, wasn't doing either of those enough. So strength may come slower, but it's fine, I'm not in a race lol. No meet plans currently, but if I decide to do one, it would most likely be next summer some time. I've got some catch up to do just to get where I was strength wise.

    Yesterday

    10 min on elliptical, various hip stretches and some leg swings lol.

    Squat
    135x5
    160x5
    195x3
    5/3/1 add wrist wraps and belt
    215x5
    245x5
    280x5+1

    Hamstring curls
    80x10
    80x10
    80x10

    Leg press w calf presses
    LP 1pps x10
    CP 1pps x10
    LP 1pps x10
    CP 1pps x10
    LP 1pps x10
    CP 1pps x10

    First squat session since breaking my ankle, felt just fine, could feel the calf presses though. Was happy with the 280x5+1, thinking the 13 mile bike ride the night before didn't help much, plus my hips need built back up some. Looking forward to getting back to where I was and making gains.

  18. #368
    Moderator Brian Hopper's Avatar
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    I'm sort of focused on the same. I'm trying to keep my weight around 246-248 to help make my cut down to 242 easier. All I'm doing is watching how much I eat. I'm also working on some mobility, my hips have been bothering me but since I've been working on them, things have gotten better. I hope to compete at the RUM6 here in Tampa which is in February. I'll start my 16 week cycle next month.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  19. #369
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    Nice man, good luck at the next meet, I'm sure you'll kill it again. I feel you on the hips man, i sit in front of a computer all week at work so mine get tight often. I still prefer a wider stance for squatting raw as well, so definitely going to be focusing on my hip mobility. I was up in the 240's before i broke my ankle, but I had put on quite a bit of fat. I'm around 220 now, still want to get my bodyfat down, so it'll be a slow process. I'm not so worried about my weight right now, i'm fine with whatever as long as i'm healthy. If that means i'm around 200lbs or in the 240's. I just want good blood pressure etc.. healthy bodyfat, and be able to run more than 30 seconds without my lungs on fire. Not that i ever run really, but I do think i would like to do a 5k next year lol.

  20. #370
    Moderator Brian Hopper's Avatar
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    I actually had to bring in my stance alittle. I've only been back training a week since the meet, so I only tried it once, but it felt good. I injured my groin a little on my last warm-up so I figured its time to bring my stance in until I get this straightened out.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  21. #371
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    Yeah, definitely a good plan then man. I may play around with the stance some on warm ups and see how it feels.

    Monday

    10 min elliptical

    Military press
    bar x10
    barx5
    55x5
    70x5
    85x3
    5/3/1
    95x3
    110x3 add belt and wrist wraps
    125x3+2

    Lat pull downs
    150x10
    135x10
    120x10
    105x10

    Tri press
    40x10
    40x10
    40x10
    40x10
    30x20

    DB Hammer curls
    25x10
    20x10
    20x10

    Front and side laterals 10lb dumbbells
    3 sets of 10 each

    Rear lateral db raises
    15x10
    15x10
    15x10
    15x10

    Skipped cardio at the end, Sunday my father in-law came over and we started setting post for a privacy fence. Got some unplanned conditioning in, carrying 8 bags of 80lb sakrete from the basement to my back yard lol.

  22. #372
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    Yesterday

    10 min elliptical

    Deadlift
    140x5
    175x5
    210x3
    5/3/1 add belt
    245x3
    280x3
    315x3+2

    Standing Abs
    90x10
    90x10
    90x10

    Pull throughs
    60x10
    60x10
    60x10

    Seated rope ext face pulls
    75x10
    75x10
    75x10
    60x10

    DB shrugs
    65x10
    65x10
    65x10
    65x15

    Grip machine 2 45lb plates
    2px10
    2px10
    2px10 held last rep closed for 10 seconds.

    5 min elliptical.

  23. #373
    Moderator Brian Hopper's Avatar
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    Strong pulls!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  24. #374
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    Thanks man. This time around i'm resetting with each rep, no touch and go Like i used to do. I think I'll get more out of it in the long run that way.

  25. #375
    Moderator Brian Hopper's Avatar
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    It'll help you from the floor that's for sure.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

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