week 6 day 4 (10-14-12)
military dumbbell press
calf raises on leg press
ab circuit 3 exercises
4 way neck machine
friday was fucked up....it went very well just when i did the 150 for 45 i got to 43 and it felt like somebody hit me in the head with a baseball bat....i toughed the last 2 reps out and had the worst headache in my life. i did some research and it seems its called an exertion headache.... apparently i was holding my breath the last few reps. anyway it sucked and it still sucks. bodyweight today was 255 till monday.
week 7 day 1 (10-16-12)
deadlift for reps
315x3 (added briefs)
deadlift with snatch grip
315x10 (had to stop fucking head started splitting wide open)
body weight 253....because of my damn headache problem i had to cut the reps in half on the deadlift and just did away with the squats and substituted leg press instead. my reasoning was i thought it better to at least finish the workout instead of just blowing my head up on the second exercise. unfortunately i may have to do this until it gets better but, you gotta do what you gotta do right?
week 7 day 2 (10-17-12)
benchpress max to a one board all done raw
385x1 (this went really good so opted for the 105% rep)
405x1 (got it fairly easy...had a hard time unracking/no lift off and tweaked my shoulder but it still went up)
close grip 80%
chose not to do it b/c of the shoulder
front/side and rear delt raises
Last edited by aaronpullen3; 10-18-2012 at 07:44 PM.
week 7 day 3 (10-18-12)
squat for speed
315x3 (added briefs and belt)
365x6x3 (always go weightxsetsxreps just for reference)
385x2 (added reverse bands)
squat olympic stance pause at the bottom
light good mornings
stiff leg db
body weight 254 had a good training session had some ministry psalms 69 playing. everything felt good...
week 8 day 1 (10-23-12)
deadlift for speed
deadlift with mini bands (raw)
deadlift off of 4" blocks (raw)
deadlift with a 3 sec pause 2" off of ground
lat pull downs
pretty good training session...all work on this day was done raw.
Last edited by aaronpullen3; 10-24-2012 at 07:28 PM.
week 8 day 2 (10-24-12)
bench press for reps
bench press (raw)
band pull downs
band press downs
finally got a new bench press shirt in a size 50...wasnt able to put it on today but, going to put it on sunday to get the feel of it. body weight 255
Last edited by aaronpullen3; 10-24-2012 at 07:29 PM.
week 8 day 3 (10-25-12)
325x3 (added briefs)
415x1 (briefs,squat suit straps down)
570x1 (PR! and explosive at that with depth)
week 8 day 4 (10-28-12)
break in new super katana bench press shirt
405x1 to a 4 board added shirt
455x1 3 board
495x1 2 board
545x1 1 board
shirt felt awesome i shut it down at 545 simply because i plan on opening up with 530 so no real need to go any higher. want to say thanks to the guys from deep south barbell for allowing me to come today and help me out with my shirt and spotting and handoffs.
week 9 day 1 (10-29-12)
deadlift max on 1" deficit
405x1 added briefs
455x1 added suit with the briefs and belt...couldn't get down so i had to do away with the briefs and just use the squat suit with an old belt. worked real well.
up and down planks
felt like absolute dog shit tonight and still pulled a PR! on a deficit at that! body weight 254
week 9 day 2 (11-1-12)
bench press speed day
incline dumbbell press
dumbbell military press
band press downs
week 9 day 3 (11-2-12)
squat for reps
325x2 (added briefs and belt)
squat wide stance with 3 sec. pause
Nice work Aaron, see you at the meet next week!
Elite Total at 275
Deep South Barbell
week 9 day 4 (11-4-12)
dumbbell military press
well its been a great 9 weeks! week 10 is just going to be monday and tuesday full body pumps to get the blood flowing. we will be heading out friday morning to gatlinburg ,tn for the SPF record breakers meet. i feel as if i'm more prepared for a meet now than i have been in a long time. i believe i will continue this log. not sure just yet though......ok its been fun and thanks to everybody who kept up with this the past 10 weeks.
Last edited by aaronpullen3; 11-04-2012 at 06:00 PM.