Page 1 of 3 123 LastLast
Results 1 to 25 of 52

Thread: Squatter69's Journal

  1. #1
    Wannabebig Member
    Join Date
    May 2012
    Posts
    68

    Squatter69's Journal

    Here are my workouts from this week-

    Monday
    Squat-
    315x10
    345x6
    225x for something over 13, stopped counting

    Back raises with light band, 5 second negative
    4x8-12

    5 giant sets of leg curls, leg extensions, and leg presses, 20 reps each, than partials at the end of the last 2 sets

    Tuesday-
    Closegrip pulldowns 5x8-12, drop set
    Widegrip cable rows, 5x8-12
    Dumbbell rows, worked up to 130x8
    Chinups, 3x8
    Shrugs, 225 for 4x20-30
    one arm preachers 3x8-12

    Thursday-
    Incline barbell, 155x10, 175x8, 190x6, 200x5
    Dumbbell flat, 4x12
    Pullovers supersetted with flies, 4x8-10

    Friday-
    Arms, who cares

    Took sunday off cause i got sick, normally shoulders

  2. #2
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    Good to see you on here pimple

  3. #3
    Wannabebig Member
    Join Date
    May 2012
    Posts
    68
    Monday-

    10 inch box squat

    245x8
    275x6
    295x2
    315x2
    335x2

    Sumo rackpulls, narrow stance with a thick bar
    405x8

    Leg curls supersetted with Hack squats
    4x12-20

    Leg extensions
    1 long rest pause set, 75 total reps

    Hyper extensions with 10 pounds
    3x12-20

    Just wanted to build some grinding strength with two lifts I am terrible at and do some high volume on my assistance. Had another double in me on the squat but my best pr at that depth is 365x2, with no volume before.
    Last edited by squatter69; 05-14-2012 at 02:03 PM.

  4. #4
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    I thought you were going w/ an 8 inch box?

  5. #5
    Wannabebig Member
    Join Date
    May 2012
    Posts
    68
    Decided against it last moment, I've never really done anything heavy from that height wanted to put it off.

  6. #6
    Wannabebig Member
    Join Date
    May 2012
    Posts
    68
    Tuesday-

    Deadstop Dumbbell rows

    80x10
    90x8
    95x8
    100x6

    Shrugs
    225x30
    315x20
    365x12, drop set to 315 got a couple extra

    Chest supported rows
    4x8-12

    Close grip pulldowns
    6x10

    Biceps
    3x8-12

    Decided to drop the volume and go heavier on my assistance stuff, see how that goes.

  7. #7
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    This workout was almost "sack" worthy

  8. #8
    Wannabebig Member
    Join Date
    May 2012
    Posts
    68
    Thursday-
    Bench(no handoffs)-
    185x10
    205x8
    225x6
    250x2
    265x2

    High Incline Dumbbell
    4x8-12 (heavy)

    Machine pullover supersetted with machine flies
    3x12-15

    Finally ditched my training ADD since my meet. I came up with some good ideas to build mass and strength without going that heavy.
    Last edited by squatter69; 05-17-2012 at 04:39 PM.

  9. #9
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    Handing off to yourself will make it that much easier on meet day. Especially if you have an expert like me handing off to ya

  10. #10
    Wannabebig Member
    Join Date
    May 2012
    Posts
    68
    Friday-
    Did arms and calves. Not worthy of a post.

    On a side note my weight is dropping and I am hitting some pr's, all is good.

  11. #11
    Wannabebig Member
    Join Date
    May 2012
    Posts
    68
    Sunday-

    Cable lateral raises
    3x8-15, drop set on the last set

    Dumbbell shoulder press
    55x8
    60x8
    65x8
    70x8 pr

    Giant set-
    Facepulls, 3x35

    Pushdowns 3x12

    Cable upright rows 3x8-10

    Dip machine 3x12

  12. #12
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    Did you walk around and hit some poses after that workout?

  13. #13
    Wannabebig Member
    Join Date
    May 2012
    Posts
    68
    12 inch box squat, close stance. puts me about an inch below. I hate this lift the most
    275x6
    305x6
    345x1
    385x1
    405x1 PR
    225x12

    Arch back GMS, little bit wider than shoulders, toes straight
    185x6
    205x6
    225x5 PR

    Hypers with light band supersetted with Leg press

    Hypers 3x10

    Leg press
    6 platesx10
    8 plates x8
    9 plates x8, dropped a plate and did 4 more

    Leg extension
    x20
    x12
    x12, partials
    dropped weight and did 12 more, than more partials


    I am already sore. I am taking squatting off next monday cause I can start to feel my speed dropping off on those top sets and staying sore for like almost a week. I think the super slow negatives on all my hamstring work is paying off though
    Last edited by squatter69; 05-21-2012 at 05:16 PM.

  14. #14
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    Quote Originally Posted by squatter69 View Post
    12 inch box squat, close stance. puts me about an inch below. I hate this lift the most

    405x1 PR


    I am already sore. I am taking squatting off next monday cause I can start to feel my speed dropping off on those top sets and staying sore for like almost a week. I think the super slow negatives on all my hamstring work is paying off though
    Its about time you dropped your sack and put 4 plates on the damn bar. Your sore because you are doing slow negatives.

  15. #15
    Wannabebig Member
    Join Date
    May 2012
    Posts
    68
    Tuesday-
    Deadstop DB rows

    80x10
    90x8
    95x8
    105x8

    Shrugs
    225x35
    315x25
    365x12

    Cable rows
    4x6-8, drop set on the last

    Close grip pulldowns
    8x12

    Preacher machine
    4x12

  16. #16
    Wannabebig Member
    Join Date
    May 2012
    Posts
    68
    Thursday-

    Incline Bench
    155x10
    175x8
    190x6
    205x5 PR
    225x2 PR

    Dumbell Press
    65x30 , x18

    Machine pullover supersetted with machine fly
    4x8-12

  17. #17
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    Good job on the PR's pimple

  18. #18
    Wannabebig Member
    Join Date
    May 2012
    Posts
    68
    Arms/calves/abs

    Got it done in a half hour and got home. Gyms closed monday gotta bunch together a couple days next week which is gonna be a deload of sorts

  19. #19
    Wannabebig Member
    Join Date
    May 2012
    Posts
    68
    Close grip military
    95x12
    115x12
    135x10
    155x6

    Machine laterals supersetted with v-bars
    3x8-12 (laterals)
    3x15 (pushdowns)

    Facepulls
    3x20

    One arm rope extensions
    3x15

  20. #20
    Wannabebig Member
    Join Date
    May 2012
    Posts
    68
    Tuesday-
    High bar, super deep squats, no wraps
    235x8
    255x8
    276x6
    295x3
    325x2

    Starting weight for the program. Rotating this workout with the box squat/deadlift one. Normally I would do heavy gms after this but this is a down week because I am feeling overtrained.

    Hypers with green band
    3x10, pr i guess

    GHRS
    3x8

    Leg ext
    3x12

    Light rvs hypers supersettted with leg raises, 3x15

    Going to add 10 to each last set until the weight jumps get too high, than add reps/weight on the work up sets. I think I should get alot of progress over time doing that.

  21. #21
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    Glad to see you didn't go ultra fag and put ATG in your journal

  22. #22
    Wannabebig Member
    Join Date
    May 2012
    Posts
    68
    Thursday-

    Bench press (no handoffs)-
    185x10
    205x8
    225x6
    250x2
    275x2 PR

    High incline dumbbells
    100x9 PR
    90x11 PR
    70x12

    Crossovers
    3x15-20

    Cable rows
    5x8-12

    Shrugs
    225x40 Pr
    x25
    x15

    Close grip pulldowns
    6x12

    Pretty crazy 24 hours. Did not sleep last night at all. My first 3 sets felt like absolute crap and than I destroyed those last two doubles, could have easily got 3 on the last one. Gym closed monday meant I had to move my back day today. Another weird thing those dumbbells were shaking really bad, never went that heavy before.

  23. #23
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    Good job on the bench. Wheres the video? BTW...Shrug PR's are ultra gay.

  24. #24
    Wannabebig Member
    Join Date
    May 2012
    Posts
    68
    Sunday-
    Cable lateral raises
    2x12, than dropped the weight and did 15

    Incline tates-
    30x12
    40x10
    40x8

    Dumbbell shoulder press
    50x10
    55x10
    60x10
    65x10
    70x8 PR

    Dips
    x20
    2x15

    Facepulls
    3x12

    Big pr on the shoulder press there, did way way more volume before getting to those 70's. I can tell all the extra shoulder and arms work is paying off on the bench. Wish I had known that sooner.
    Last edited by squatter69; 06-03-2012 at 02:19 PM.

  25. #25
    Wannabebig Member
    Join Date
    May 2012
    Posts
    68
    Monday-
    10 inch box squats
    245x8
    275x6
    295x2
    315x2
    350x2 PR

    Sumo rack pull with thick bar
    405x10 PR

    Hack squat
    140x8
    180x8
    230x6

    Leg curls
    5x10-20 (heavy)

    Leg ext
    3x15

    Pretty awesome workout I was going to go for 12 on those rack pulls but I think I couldve got like 15, so I am just going to up it next time. To put things in perspective 3 months ago I could've done like 5 reps of 405 from the rack and about 500 off the floor.

Similar Threads

  1. My journal
    By jumperzz in forum Member Online Journals
    Replies: 158
    Last Post: 12-03-2009, 03:43 AM
  2. Starting Strength Journal - first journal
    By ditogarcia in forum Member Online Journals
    Replies: 31
    Last Post: 12-08-2008, 07:14 AM
  3. It is another Journal!
    By JasonJeanneret in forum Member Online Journals
    Replies: 1
    Last Post: 10-31-2006, 06:46 PM
  4. my journal
    By beginner18 in forum Member Online Journals
    Replies: 19
    Last Post: 02-09-2002, 09:44 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •