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Sunday May 1 2011 Squats (Mono-Lift)
365x 3x3sets
365x 2x3'
365x 1x3'
Bench Press
235x 5x5sets (pauses on the last one)
Narrow Grip Bench Press Vs Doubled Mini Bands(on Jumpstrech)
135x8
155x8
Deadlifts
485x1
529x1
573x1
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606xMissx3 >:C super pissed, each time got the bar higher off the ground then before, wasn't even that hard to break it off, last time got it right below my knees and my callous' broke... UGH, each time the bar was rolling forward, combination of a lot of things but I need to file my callouses down to the bone, and work on my fingertip grip strength. Still going to do the meet May 21, regardless. MTFU, SFW or Die trying.
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Thursday May 5 2011 - Class Sm-ardio
3 sets of :
-1 minute jumping jacks
-Pushups for 30seconds: 30/25/20
-5 sets of Isometric crunches with 15 second holds
16minutes- Fast Walking/Sprints: (Outside) Been overwhelmed with papers, forgot my lock so I had to wear my coat, luckily my professor didn't mind looking over my bag with my stuff in it; Just fast walked for the most part, sprinted top speed a full times but didn't really kill myself. Need to slowly get back into the speed of things with my running, since I been sick, have a route canal may 10 set up and then my powerlifting meet may 21, I don't want to take any unnecessary risks to screw up my total.
----------------------------
Friday May 6 2011 Paused Bench Press
275x1
295x1
315x1
330x1*(This ties my 2nd lift @ my last meet)
340xmiss (6inches of the chest, my ass was coming off the bench so when I forced it down, so came the bar >
320x1 (did this with my feet tucked under the bench tighter)
Narrow Grip Bench Press
275x6
Dips
bw x 10
Neutral grip Pulls Ups
bw x 4x3sets
Neutral Widegrip Pulls Ups
bwx 3x3sets
----------------------------
Sunday May 8 2011 (Mother's Day) Reverse (Doubled Monster Mini Band) Front Squats
326x3
376x2
416x2
436x1
446x1
Reverse (Doubled Monster Mini Band) Squats
446x1
495x1
525x1
545x1
565x1
*Honestly think everything up to this point was a PR.
Romanian Reverse Short Heavy(yellow) Band Deadlift
415x3
465x3
Reverse Short Heavy(yellow) Band Deadlift
595x1
645x 1x3sets
655x1
665x1
645x1*tried to hold it longer
595x1*tired to hold it longer
*Callous wasn't 100% yet but using hand sanitizer instead of washing my hands with water made the skin dry and tougher. Might be a new secret tip.b/w@ 242.
------------------------------
Friday May 13 2011 Squats (monolift)
375x1x2sets
395x1x2sets
415x1x2sets
+Added Chains
415+40(455)x1
415+80(495)x1
415+120(535)x1
Quaded Monster Mini's Band Deadlifts (Speed Pulls)
Deficit(105+BT1x2sets) (sumo & conventional each)
Deficit(125+BT1x2sets) (sumo & conventional each)
145+BTx1x3xsets
145lbs +BT (200ish) +Added Chains
2chains (185)x1
4chains(225)x1
6chains(265)x1
8chains(305)x1
10chains(345)x1
12chains(385)x1
14chains(425)x1
16chains(465)x1+ BT (665@top approx)*PR city
*primarily used finger tip grip except the last 2 sets)
145+BTx1 +10second hold and slow lowering down)
Kai Greene was working out next to me once I started doing deadlifts, Pretty Cool.
PAUSED Bench Press
275x1
295x1
*was exhausted so I shut it down
-----------------------------------------
Saturday 5-14 Brick Strength House Day (Light Strongman Conditioning) @2hours of semi-nonstop man training: All both uphill & down
-Flipped the 750~ish tire few rounds
-Sledge Hammer Vs Tire
-Sled Drags/Sprints/Rows
-30lbs Kettle Bell
-Strict Pull Ups : bw x5reps x2sets (pr for no kipping)
-450lbs tire push back & fourths (w/training partner)
~Tomorrow some more light strongman stuff, then complete bed rest until the meet.
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Sunday (is no day of rest) May 15 2011 Seated Cable Rows w/ Thick Grip Handles
120x10
140x10
160x10
180x10
200x10
Log Clean & Viper Press (each rep)
180lbs x10
Incline DB Press
45x10
50x10 x2sets
Paused Flat Bench Press(Flat Back)
315x1
335x~0.9 bro tap@very end, which is fine because I flared too much n lost it
Plate Loaded Lat Pull Downs (finger tip grip)
90lbs x 10
180lbs x8
200lbs x5
Plate Loaded CarDead Simulation/Shrug Machine: FingerTip Grip Holds
490x20seconds
580x30seconds
670x15seconds
&That is it. This marks my last training day before JUDGEMENT DAY @my meet. Weights will be SMASHED
-MEET VIDEO and WRITE UP SEPERATE-
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Wednesday May 25 2011
Squat (Technique Work) Having trouble with these ehhh
135x5
225x5
275x5
315x5
365x5
*All these felt horrible, CNS is probably just shot, but I can't feel comfortable with the weight on my back. Probably the fatigue and weight loss.
Weighed myself @242lbs in the gym with a accurate scale so I my goal weight is acquired.Will try to push myself to break 230's just for the hell of it.
Sumo Deadlifts
135x3
185x3
225x3
275x3
315x3
365x3
Stiff Legged Axle Deadlifts *(Double Overhand Grip)
136x20
160x15
200x1minute (ended up being 20reps) Did the Repetition Method
Incline Db Flyes
25lbs x 2minutes (60+reps for sure, stop counting after 60)
25lbs x 1minute (40+reps little over not much though)
Light Strong man Conditioning (will just list the average of what I did)
-Sled Sprints (with it in back of me, behind the back grip)
150-200lbs x 300feet+ (total more or less)
-Farmer's Walk
120lbs x 300feet
-Sledge Hammer to Tires (20 swings)
-Tire Pushing:350 tire with a buddy (5minutes total)
700+ Tire Flips 10 total - 5 consecutive
700+ Tire + 350Tire Flip x 2 (stacked smaller on larger)*pr
------------------------------
Friday May 27 2011 135x5
225x5
275x5
315x5
365x5
*All these felt horrible, CNS is probably just shot, but I can't feel comfortable with the weight on my back. Probably the fatigue and weight loss.
Weighed myself @242lbs in the gym with a accurate scale so I my goal weight is acquired.Will try to push myself to break 230's just for the hell of it.
Sumo Deadlifts
135x3
185x3
225x3
275x3
315x3
365x3
Stiff Legged Axle Deadlifts *(Double Overhand Grip)
136x20
160x15
200x1minute (ended up being 20reps) Did the Repetition Method
Incline Db Flyes
25lbs x 2minutes (60+reps for sure, stop counting after 60)
25lbs x 1minute (40+reps little over not much though)
Light Strong man Conditioning (will just list the average of what I did)
-Sled Sprints (with it in back of me, behind the back grip)
150-200lbs x 300feet+ (total more or less)
-Farmer's Walk
120lbs x 300feet
-Sledge Hammer to Tires (20 swings)
-Tire Pushing:350 tire with a buddy (5minutes total)
700+ Tire Flips 10 total - 5 consecutive
700+ Tire + 350Tire Flip x 2 (stacked smaller on larger)*pr
------------------------------
Lat Pull Downs (Alternated 4grips Neutral,Neutral BtN,Palms/Knuckles facing me)
wrm ups 120/135/150
165x3minutes(60+reps for sure, stopped keeping count @that point)
135x2minutes
120x1minute
*Only rested 90-120secs in between each set, pump/burn was crazy
Close Grip Seated Rows w/Thick Handle
wrm up 100/110
120x1minute
100x2minutes
80x3minutes (Holy hell this was tough @ this point to hold on to)
*My forearms looked like popeye's at the end of these, 90-120sec rest
DB Rear Delt Raises (Seated/Against Bench/Standing/Bent Over/single armed)
wrm ups 5lbs/10lbs
15x3minutes
10x2minutes
10x3minutes
*Don't be fooled by the light weight, I do fast reps these were brutal for time
DB Pull Overs (on bench)[90degrees Stretch on mini box]
(10-90seconds rest)~most of them I did back to back
20/25/30x12
35/40x12
45/50/55x8
60x15+
wrm ups 120/135/150
165x3minutes(60+reps for sure, stopped keeping count @that point)
135x2minutes
120x1minute
*Only rested 90-120secs in between each set, pump/burn was crazy
Close Grip Seated Rows w/Thick Handle
wrm up 100/110
120x1minute
100x2minutes
80x3minutes (Holy hell this was tough @ this point to hold on to)
*My forearms looked like popeye's at the end of these, 90-120sec rest
DB Rear Delt Raises (Seated/Against Bench/Standing/Bent Over/single armed)
wrm ups 5lbs/10lbs
15x3minutes
10x2minutes
10x3minutes
*Don't be fooled by the light weight, I do fast reps these were brutal for time
DB Pull Overs (on bench)[90degrees Stretch on mini box]
(10-90seconds rest)~most of them I did back to back
20/25/30x12
35/40x12
45/50/55x8
60x15+
----------------------------------
Friday May 27 2011
Lat Pull Downs (Alternated 4grips Neutral,Neutral BtN,Palms/Knuckles facing me)
wrm ups 120/135/150
165x3minutes(60+reps for sure, stopped keeping count @that point)
135x2minutes
120x1minute
*Only rested 90-120secs in between each set, pump/burn was crazy
Close Grip Seated Rows w/Thick Handle
wrm up 100/110
120x1minute
100x2minutes
80x3minutes (Holy hell this was tough @ this point to hold on to)
*My forearms looked like popeye's at the end of these, 90-120sec rest
DB Rear Delt Raises (Seated/Against Bench/Standing/Bent Over/single armed)
wrm ups 5lbs/10lbs
15x3minutes
10x2minutes
10x3minutes
*Don't be fooled by the light weight, I do fast reps these were brutal for time
DB Pull Overs (on bench)[90degrees Stretch on mini box]
(10-90seconds rest)~most of them I did back to back
20/25/30x12
35/40x12
45/50/55x8
60x15+
wrm ups 120/135/150
165x3minutes(60+reps for sure, stopped keeping count @that point)
135x2minutes
120x1minute
*Only rested 90-120secs in between each set, pump/burn was crazy
Close Grip Seated Rows w/Thick Handle
wrm up 100/110
120x1minute
100x2minutes
80x3minutes (Holy hell this was tough @ this point to hold on to)
*My forearms looked like popeye's at the end of these, 90-120sec rest
DB Rear Delt Raises (Seated/Against Bench/Standing/Bent Over/single armed)
wrm ups 5lbs/10lbs
15x3minutes
10x2minutes
10x3minutes
*Don't be fooled by the light weight, I do fast reps these were brutal for time
DB Pull Overs (on bench)[90degrees Stretch on mini box]
(10-90seconds rest)~most of them I did back to back
20/25/30x12
35/40x12
45/50/55x8
60x15+
---------------------------------
Saturday May 28 2011
(Giant) Cambered Bar (13'inch) Box Squat VS. Doubled Monster Mini's
95/135+BTx 3x3
185+BTx 3x3
205+BTx 2x3
225+BTx 2x3
Added Choked Mini Band(Red)
145+BTx 3x3
145+BTx (10seconds pause on the box)x 1x3
45degrees Hyper-Extensions
bw x 2minutes
bw x 1minute
----------------------------
95/135+BTx 3x3
185+BTx 3x3
205+BTx 2x3
225+BTx 2x3
Added Choked Mini Band(Red)
145+BTx 3x3
145+BTx (10seconds pause on the box)x 1x3
45degrees Hyper-Extensions
bw x 2minutes
bw x 1minute
----------------------------
Sunday May 29 2011
Axle Push Press (out of rack)
190x3
210x3
235x3
*Forearm & Shoulder Tendons were sore and beat up so nothing too crazy.
Tandem Deadlifts I won't count any warm up lifts under our prior max 720lbs. 738lbs
826lbs
914lbs
958lbs
1003lbs * Felt pretty easy. Definitely more in the tank.
(4inch Cambered Bar)Bench Press
105lbs x 12 reps x 6sets (60-90sec rest in between)
Db Flies/ Db seated rear delt raises(rotator cuff work)
20lbs x 3minutes + 10lbs x 2minutes
15lbs x 2minutes + 5lbs x 1minute
Cable Tri pushdowns/Curls
70lbs-100lbs - flush pump set
Incline Barbell Bench Press
105lbs x 50reps (fast)
105lbs x 25 reps (slow)
Dual Hand Gripper Machine(finger tip grips)
45lbs plate x 5 reps + 5 second hold x 5 times (25reps total/25secs) x 5 sets
Root Canal part 2 on Tuesday along with the commencement of Summer School. No gym plans until after wednesday. I need some rest.
190x3
210x3
235x3
*Forearm & Shoulder Tendons were sore and beat up so nothing too crazy.
Tandem Deadlifts I won't count any warm up lifts under our prior max 720lbs. 738lbs
826lbs
914lbs
958lbs
1003lbs * Felt pretty easy. Definitely more in the tank.
(4inch Cambered Bar)Bench Press
105lbs x 12 reps x 6sets (60-90sec rest in between)
Db Flies/ Db seated rear delt raises(rotator cuff work)
20lbs x 3minutes + 10lbs x 2minutes
15lbs x 2minutes + 5lbs x 1minute
Cable Tri pushdowns/Curls
70lbs-100lbs - flush pump set
Incline Barbell Bench Press
105lbs x 50reps (fast)
105lbs x 25 reps (slow)
Dual Hand Gripper Machine(finger tip grips)
45lbs plate x 5 reps + 5 second hold x 5 times (25reps total/25secs) x 5 sets
Root Canal part 2 on Tuesday along with the commencement of Summer School. No gym plans until after wednesday. I need some rest.
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Monday May 31 2011
Axle Complex- (Clean, Press, Front Squat)
136lbs x 1 for each x 1(rotation)/2/3/4/5/6/7/8/9*So sweaty at this point
~ So to recap, I did 1clean, 1 press, 1 f.squat in set 1, set 2 I did 2 of each, 3 i did 3 of each and so on. This sucked.
(bodyweight) Bench Press-
245lbs x 12/10Cambered Bar Static Bench Press (slower/controlled/contracted reps)
95lbs x15
135lb x 15
165lbs x 15
185lbs x 5 (Slow 10+seconds descent, 5seconds up)
185lbs x 3 fast + 3 slow rested 60secs-
135lbs x 9* 1forced (fast), rested 60secs-
135lbs x 6*SPENT
Dips bw/x 5
+25lbs x 5
+45lbs x 5
Wider grip
bw/x3
Pullups (wide grip knuckles facing me)
bw/x 3/4/4
Chin ups(close grip palms facing me)
bw/x3/3/3
Db Curls
20x30reps
-Db 2hand overhead tri-extensions 50x30reps
-Rotator cuff circuit -Cable Tricep push downs/ Bicep drags/curls = pump- flush set
136lbs x 1 for each x 1(rotation)/2/3/4/5/6/7/8/9*So sweaty at this point
~ So to recap, I did 1clean, 1 press, 1 f.squat in set 1, set 2 I did 2 of each, 3 i did 3 of each and so on. This sucked.
(bodyweight) Bench Press-
245lbs x 12/10Cambered Bar Static Bench Press (slower/controlled/contracted reps)
95lbs x15
135lb x 15
165lbs x 15
185lbs x 5 (Slow 10+seconds descent, 5seconds up)
185lbs x 3 fast + 3 slow rested 60secs-
135lbs x 9* 1forced (fast), rested 60secs-
135lbs x 6*SPENT
Dips bw/x 5
+25lbs x 5
+45lbs x 5
Wider grip
bw/x3
Pullups (wide grip knuckles facing me)
bw/x 3/4/4
Chin ups(close grip palms facing me)
bw/x3/3/3
Db Curls
20x30reps
-Db 2hand overhead tri-extensions 50x30reps
-Rotator cuff circuit -Cable Tricep push downs/ Bicep drags/curls = pump- flush set
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