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Thread: Headache's Training Log!

  1. #26
    Wannabebig Member
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    Light Day 11/11/11

    Today is my light/arm/cardio/recover day. Alot of stretching, foam rolling ect. Relaxing day but quite boring lol

    5 minute walk

    Close Grip
    Bar x 10
    135 x 15
    185 x 10
    225 x 6
    225 x 6
    225 x 6
    135 x 15

    Push Downs
    140 4 x 12

    Dips
    BW 3 x 15

    21's
    75 3 sets

    Hammer Curls
    50's 3 x 10

    Concentrated Barbell
    55 3 x 20-25

    10 minute run

    Ab's 4 x 15
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  2. #27
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    Shoulders 11/12/11

    5 Minute Walk

    Clean and Press SS w/one arm dumbell press
    Bar x 20
    135 x 6, 55 x 6
    155 x 4, 65 x 4
    175 x 2, 65 x 3
    175 x 2, 65 x 3
    155 x 4, 65 x 3

    Plate Raises
    45 3 x 12

    Lateral Raises
    35's 3 x 10

    Reverse Pec Dec Flies SS w/lateral machine
    105 3 x 12, 90 3 x 10

    Shrugs(Hold at top)
    245 3 x 8 (hold at sides til failure)

    Ab's 4 x 15
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  3. #28
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    1,998
    Are you training for hypertrophy?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  4. #29
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    @Cityalive training for size and strength so yes you can say hypertrophy.

    Didint have a chance to log last nights lift so this is how it went.

    Back 11/14/11

    5 Minute Walk

    ME Deadlift
    135 x 8
    225 x 5
    315 x 2
    405 x 1
    495 x 1
    495 x 1
    (speed pulls from here on)
    405 x 2
    405 x 2
    315 x 2
    315 x 2
    315 x 2

    Iso Rows
    90 x 12
    135 x 8
    135 x 8
    90 x 12

    Bent over rows SS w/pull ups
    135 x 10
    185 x 6
    205 x 4
    185 x 6

    Lat Pull downs
    120 x 12
    150 x 10
    150 x 10
    150 x 10
    120 x 12

    Behind Head pull downs
    120 x 10
    120 x 10
    120 x 10

    Ab's 4 x 15
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  5. #30
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    Chest 11/15/11

    Was tired from last nights deadlifting, deffinetly switching my routine around.

    5 minute walk

    Bench
    Bar x 10
    135 x 8
    225 x 3
    275 x 1
    315 x 1
    315 x 1
    295 x 1
    275 x 2
    225 x 2
    225 x 2
    225 x 2
    225 x 2

    Flat DB Press
    80's 3 x 8

    Incline Bench
    135 x 5
    185 x 5
    185 x 5
    185 x 5

    Dips SS Cable flies
    BW x 12, 50 x 10
    BW x 12, 50 x 10
    BW x 12, 50 x 10

    Ab's 4 x 15
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  6. #31
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    Legs 11/16/11

    Today did a dynamic effort box squat with around 75-80% and the reps were pretty quick for this range. Wanted to do 10 sets at this weight should have probably skipped over 275.

    10 Minute Walk

    Box Squat
    Bar x 10
    135 x 8
    225 x 4
    275 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2

    Leg Press
    360 3 x 10

    Lunges
    75 3 x 5 + 5

    Ab's 4 x 15
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  7. #32
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    Been incredibly busy havent had time to post. Ill post last nights chest workout and this mornings leg work out to get up to date.

    Chest 11/21/11

    5 minute walk

    DE Bench
    Bar x 10
    Add Bands 30lbs resistance(all weight below is bar weight band not reflected)
    Bar x 8
    135 x 5
    185 x 3
    185 x 3
    185 x 3
    235 x 2
    235 x 2
    235 x 2
    235 x 2
    235 x 2

    Flat DB
    80's 3 x 8

    Pull Downs
    110 x 12
    130 x 10
    150 x 10
    150 x 10
    150 x 10

    Floor Press
    185 x 5
    205 x 3
    225 x 3
    225 x 3
    225 x 3

    Dips SS Pec Flies
    BW x 15, 45 x 12
    BW x 15, 45 x 12
    BW x 15, 45 x 12

    Ab's 4 x 15


    Legs 11/22/11

    Did dynamic effort box squat with bands, surprised how fast I had the bar going with the weight.

    5 minute walk,

    DE Box Squat
    Bar x 10
    Add Bands 50lbs resistance(all weight below is bar weight band not reflected)
    Bar x 10
    135 x 5
    225 x 2
    225 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2

    Rack Squats
    275 x 1
    315 x 1
    365 x 1
    395 x 1
    395 x 1
    365 x 1

    Lunges
    75 5 x 5+5

    Ab's 4 x 15
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  8. #33
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    Back 11/25/11

    Did a bunch of speed pulls for doubles at 60%, tryed a set of 70% but I didnt think it was fast enough so i stuck with 60%.

    5 minute walk

    Deadlift
    135 x 8
    225 x 5
    315 x 2
    365 x 2(easy but too slow)
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2

    Rack Pulls with bands
    405 x 2
    405 x 2
    405 x 2
    405 x 2

    Iso Rows
    90 ea. side 4 x 15

    Pull Downs
    120 x 12
    150 x 10
    150 x 10
    150 x 10
    120 x 12

    Bent over rows SS pull ups
    135 x 10, BW x 6
    135 x 10, BW x 6
    135 x 10, BW x 6
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  9. #34
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    1,998
    Sold work here. Are your bent overs pendlay or regular bent overs?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  10. #35
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    CITYALIVE - Regular bent over rows

    Late posting again end of the semester is hell. Im gonna post monday nights lift and tonight ill be squatting. Monday night I weighed in at 188lbs I dont know where this jump in weight gain is coming from but I dont mind.

    Chest 11/28/11

    Didnt want to go higher than 65% had the bar moving pretty quick.

    DE Bench
    Bar x 10
    135 x 8
    185 x 3
    185 x 3
    215 x 2
    215 x 2
    215 x 2
    215 x 2
    215 x 2
    215 x 2

    Incline Bench
    135 x 5
    225 x 4
    245 x 2
    225 x 4
    225 x 4

    Floor Press
    185 x 5
    225 x 3
    235 x 2
    225 x 3
    225 x 3

    Hammer strength Press
    90 ea. side 4 x 10 (pause after each rep)

    Ab's 4 x 15
    Last edited by headache; 11-30-2011 at 10:10 AM.
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  11. #36
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    Legs 11/30/11

    5 Minute Walk. First time free squatting in a few weeks wasnt sure if I was gonna go for a PR went for 395 and needed a LITTTLE help from my spotter I'm not counting it I might have been able to grind it out but we always play it safe squatting so im sure next time ill crush it. Crushed my current PR tho.

    ME Squat
    Bar x 10
    135 x 8
    225 x 5
    315 x 1
    385 x 1
    395 x 1(little assistance from spotter)
    365 x 1
    Add Box
    315 x 2
    335 x 2
    335 x 2
    315 x 2

    Good Mornings
    135 x 10
    135 x 10
    135 x 10
    135 x 10

    Lunges
    75 5 x 5+5

    Ab's 4 x 15
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  12. #37
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    Back 12/2/11

    Did a max effort deadlift today, and learned that I will never ever do a max effort deadlift two days after a max effort squat my body was shot sore and it didnt go as well as it should have.

    5 minute walk

    Deadlift
    135 x 8
    225 x 4
    315 x 2
    405 x 1
    495 x 1
    495 x 1 (missed at the knees)
    405 x 2
    405 x 2

    Iso Rows
    45 x 15
    90 x 12
    135 x 10
    135 x 10
    90 x 12

    Pull Downs
    120 x 12
    150 x 10
    170 x 8
    170 x 8
    150 x 10

    Bent over Rows SS pull ups
    135 x 10, BW x 5
    185 x 8, BW x 5
    185 x 8, BW x 5

    Ab's 4 x 15

    Weighed in at 189 at the end of the lift.
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  13. #38
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    Chest 12/5/11

    Took a few days off as my body demanded. Did a ME bench monday night, its amazing how heavy the weight feels after a few weeks of DE benching. Didn't go for a PR I was down a couple pounds from not eating great all weekend still smashed 315 twice tho.

    5 minutes on bike

    ME Bench
    Bar x 12
    135 x 8
    225 x 3
    275 x 1
    315 x 1
    315 x 1
    295 x 1
    275 x 2
    275 x 2
    225 x 5(paused)

    Flat DB's
    85 3 x 10 SS with pull ups

    Incline Bench
    135 3 x 10 SS with pull ups

    Hammer strength Press
    90 ea. side 3 x 10 (pause after each rep, explode off machine)

    Ab's 4 x 15
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  14. #39
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    Legs 12/7/11

    5 minute walk, weighed in at 188.5

    Box Squat
    Bar x 10
    135 x 10
    225 x 3
    225 x 3
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2

    Sumo DL
    275 x 5
    315 x 4
    315 x 4
    315 x 4
    315 x 4
    315 x 4

    Lunges
    75 3 x 8+8

    Ab's 4 x 15
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  15. #40
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    Its been a while since I've posted here havent had much time so now I figured I'll start it up again. Ive hit alot of PR's since my last post in here, a 405 squat, 545 deadlift, sadly nothing on the bench. Here is monday nights bench workout.

    Monday 4/9/12

    DE Bench
    **ADD Monster mini bands all paused reps
    Bar x 15
    135 x 10
    185 x 5
    185 x 5
    205 x 4
    205 x 4
    205 x 4
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3

    Incline Bench SS pull ups
    135 x 12, BW x 10
    135 x 12, BW x 10
    135 x 12, BW x 10
    135 x 12, BW x 9

    Incline Dumbells (bench one click higher preset incline bench)
    75 x 10
    75 x 10
    75 x 10

    Pin Press
    135 x 2
    225 x 2
    275 x 1
    295 x 1
    295 x 1
    295 x 1

    Ab's 4 x 20
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

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