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Thread: The laid off lifting journal

  1. #26
    Senior Member KevinStarke's Avatar
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    Strong benching man, rows look good too.

  2. #27
    Senior Member HeavyBomber's Avatar
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    Nice looking journal man. Good lifting.

  3. #28
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    After a lot of thinking, I have come up with four goals.

    1. Get to 200 pounds. Currently at 216, I want to do this before the end of March, when we are expecting our second child.
    2. Deadlift 500
    3. Squat 400
    4. Bench 400

    I want to accomplish the other goals before the end of '07. I think each is relatively realistic. While these numbers aren't impressive, it would be a good start. I have benched 400 before, but it was almost four years ago now. I have squatted over 400, but that was close to seven years ago.

    I have never been big on goals when it comes to lifting. I have always looked at them as a limit on what you can do. For some reason the numbers become bigger than they are and seem impossible. However, this time I am looking at short(er) term goals and not something that will take years (hopefully) to accomplish.

  4. #29
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    HB and Kev- Thanks a lot for the support. It is great to have people with more experience, knowledge and strength taking a look at my journal.

  5. #30
    Senior Member KevinStarke's Avatar
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    Goals look good man just stay consistent. Congrats on welcoming another kid in to your family too.

  6. #31
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    Smashes
    3 x 10

    Planks
    3 x time

    Box Jumps 12"
    3 x 10

    Speed bag
    Heavy bag
    RC work
    Stretches

    Just a quick little blood pumper, nothing special. Going to organize some plyo and agility exercises today and start a real routine.

  7. #32
    Senior Member KevinStarke's Avatar
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    Hell yah plyo's. I dont know about you but I find smash's really fun.

  8. #33
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    I really like them. I only have a six pound med ball, but they are still fun. Going to do some more stuff later today, tonight. Really need to start working hard on these type of exercises.

  9. #34
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    smashes are cool man nice conditioning stuff
    2000 or bust

  10. #35
    WBB Team Captain Coke's Avatar
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    No doubt you can reach those goals, congrats with the baby on the way.
    Last edited by Coke; 01-13-2007 at 05:45 PM.

  11. #36
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    Played some football for about two hours. Nothing really noteworthy to post. Heavy day tomorrow and probably some plyos after lifting.

    Cocoa and Stump - Thanks for taking a peek guys. The support is greatly appreciated.

  12. #37
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    Bench
    135 x 5
    185 x 5
    205 x 5
    225 x 5
    275 x 5
    315 x 1
    335 x 1

    Squat
    135 x 5
    155 x 5
    175 x 5
    205 x 5
    215 x 5

    Rows
    135 x 5
    185 x 5
    205 x 5
    225 x 5
    245 x 5

    Incline skulls
    75 x 8
    75 x 8
    75 x 8

    Good workout. Bench felt light on the 335, I think I have another twenty in me right now. Squats felt great. Too much rest time between sets, need to work on that.

  13. #38
    Senior Member KevinStarke's Avatar
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    Holy crap awesome bench strength man, closin in 365 pretty soon.

  14. #39
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    Thanks bro. Kind of frustrating that I close gripped 365 four months ago and now I have to build back up, but it's getting there. Consistency is the key.

  15. #40
    Senior Member KevinStarke's Avatar
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    Damn man 365 close grip is real strong.

  16. #41
    WBB Team Captain Coke's Avatar
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    Superior benching, nice job throughout bro.

  17. #42
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    Box Jumps
    3 x 10

    Smashes
    3 x 10

    Depth Jumps
    3 x 8

    Lateral Box Jumps
    2 x 8

    Hamstring Drops ? (Strap in feet and lower down to another bench, push up back to the top)
    3 x 8

    Overall pretty good. More volume than last time and I plan to add a little more each time. Little rest between sets. Off to play b ball for an hour or so.

  18. #43
    WBB Team Captain Coke's Avatar
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    Good work, this is sure to help you make greater strides on the conditioning level.

  19. #44
    Senior Member KevinStarke's Avatar
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    Yah i've been taking the volume slowly too so as not to anger my joints. Plyos are lookin good man they're really fun.

  20. #45
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    Yesterday
    Deadlift
    135 x 5
    225 x 5
    245 x 5
    275 x 5
    315 x 5
    365 x 1

    Standing Press
    135 x 5
    145 x 5
    155 x 5
    165 x 5
    185 x 5

    Quick workout. Nothing spectacular. 365 was awful, but 315 was easy. Plyo work today in about an hour. This week was messed up lifting wise. Only two days of lifting, but the heavy days were both done. I may change the set up slightly and split the heavy five of bench and squat. Keep everything else the same.
    Last edited by Mike G; 01-19-2007 at 02:00 PM.

  21. #46
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    Cocoa and Kev - I'm really optimistic that implementing plyos and other conditioning work will help. If either of you have any advice, please let me know. Thanks as always.
    Last edited by Mike G; 01-19-2007 at 02:00 PM.

  22. #47
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    Box Jumps
    3 x 8

    Running Box March
    3 x 20

    Roll ups and downs (forearms)
    3 x up and down

    Body Drops (Plyo pushup back to start)
    3 x 8

    Dot Drill (practice)

    Good mornings
    135 x 8
    135 x 8
    135 x 8

    Weighted crunches
    60 x 8
    60 x 8
    60 x 8

    Farmers walk
    65 dbs' x 60 yards

    Plate pinches
    1 x time each hand

    Bike cool down 1 mile

    Seems like I did a lot more than I posted. Really enjoying the plyo work. Goind to add GM's to one of my lifting days, same as the body drops. I want to start doing more grip work and try adding some strongman type stuff. Still slowly adding on and feeling good.

  23. #48
    Senior Member KevinStarke's Avatar
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    Both workouts are lookin real good man. Plyo's, deads, GM's, all good stuff.

  24. #49
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    I'm surprised how much I like the plyo work. Need to find a higher box to use, this one is only about 15".

  25. #50
    WBB Team Captain Coke's Avatar
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    Nice job on your deads, shoulder presses and miscellaneous work dude.

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