Log Clean & Press
227x1
Farmers Deadlift
290x1
310x1
330x1
380x STAPLED.(only went for a Pr, because I didn't want to risk failing at a weight I lifted before when heavier)
Felt exhausted today, 3rd (7-3/9-5) work day in a row,plus the interviews, the running around to get uniform suit pants hemmed,getting the licenses, etc... Everything caught up to me. Only went today so I can get complete BBQ & Bed Rest on 4th of July.
227x1
Farmers Deadlift
290x1
310x1
330x1
380x STAPLED.(only went for a Pr, because I didn't want to risk failing at a weight I lifted before when heavier)
Felt exhausted today, 3rd (7-3/9-5) work day in a row,plus the interviews, the running around to get uniform suit pants hemmed,getting the licenses, etc... Everything caught up to me. Only went today so I can get complete BBQ & Bed Rest on 4th of July.
-----------------------------
Tuesday July 5 2011
Early Session
Pullups + Wide Dips
6*/12 *pr
5/10
4/na
ChinUps + Narrow Dips
7*/14 *pr
6/12
5/na
Late Session
Strict Press
135x3
155x3
185x5
NG Bench Press
225x2
275x2
315x3.9pr, bodyweight was 238lbs this morning/slight bro spot on #4
Bench Press
275x6
DB Incline Flyes
20x20
25x15
30x12
35x10
DB Rear Delt raised (against bench)
10x25
15x10
20x10
DB curls
30x15
DB hammer curls
40x15
~Stick a fork in me, I am done.
Pullups + Wide Dips
6*/12 *pr
5/10
4/na
ChinUps + Narrow Dips
7*/14 *pr
6/12
5/na
Late Session
Strict Press
135x3
155x3
185x5
NG Bench Press
225x2
275x2
315x3.9pr, bodyweight was 238lbs this morning/slight bro spot on #4
Bench Press
275x6
DB Incline Flyes
20x20
25x15
30x12
35x10
DB Rear Delt raised (against bench)
10x25
15x10
20x10
DB curls
30x15
DB hammer curls
40x15
~Stick a fork in me, I am done.
--------------------------
Wednesday July 6 2011
Squat
325x1
375x1
426x2
Reverse Monster Mini Band Squat
465x3
476x1
496x1
*Tony is getting his groove back.The Belt BTB gave me at first barely fit in the 1st notch, today I PR'd and was able to squeeze into the 8th :biglifter: :mh:
Speed Pulls (*Deficit Deadlifts VS Quaded Monster Minis Bands)
[*35lb Plate/Jump Stretch(25lb plate for 1st, 3sets)]
105x 3x3 Alternating Stances (SUMO, NARROW, REGULAR)
*Decided to stick with my Strong (Regular Stance) switched to 35plate
125x BT 3x3sets
175x BT2x3
225x BT1x2
275x BT1x2
325x BT1
~Spent Band Tension is around 225lbs @ the top roughly
Calf Raises on LegPress, worked a few sets up to 800lbish~ for 12reps
45' Hyper-Extensions
25lbs plate behind neck x 10, 25lbs plate across chest x 10, & bw x10 (30)
Reverse Hyper-Extensions (Controlled Contractions)
100lbx 10
70lbx 10x3sets
325x1
375x1
426x2
Reverse Monster Mini Band Squat
465x3
476x1
496x1
*Tony is getting his groove back.The Belt BTB gave me at first barely fit in the 1st notch, today I PR'd and was able to squeeze into the 8th :biglifter: :mh:
Speed Pulls (*Deficit Deadlifts VS Quaded Monster Minis Bands)
[*35lb Plate/Jump Stretch(25lb plate for 1st, 3sets)]
105x 3x3 Alternating Stances (SUMO, NARROW, REGULAR)
*Decided to stick with my Strong (Regular Stance) switched to 35plate
125x BT 3x3sets
175x BT2x3
225x BT1x2
275x BT1x2
325x BT1
~Spent Band Tension is around 225lbs @ the top roughly
Calf Raises on LegPress, worked a few sets up to 800lbish~ for 12reps
45' Hyper-Extensions
25lbs plate behind neck x 10, 25lbs plate across chest x 10, & bw x10 (30)
Reverse Hyper-Extensions (Controlled Contractions)
100lbx 10
70lbx 10x3sets
---------------------
Sunday July 10 2011
Axle Clean & Strict Press
158x1
180x1
200x1*continental clean
Axle Clean(1x) & Press(w/straps)
200x2
220x5
Axle Overhand Stiff/Romanian Deadlifts (w/straps)
268x8
334x8
356x8
Used my VERSUS DO-WIN olympic weight lifting shoes for everything before this, then switched to hiking boots
Front Squat(Barbell)
225x1
275x1
315x1
350x1 *pr
365x1 *pr
385x1 *PR (by 40lbs)
~Shocked & Awed!
Back Squat
385x3
Incline Db curl + Hammer Db curl
30x8+30x8
40x8+40x8
Incline Db flyes + Flat Db flyes
20x20 + 20x20
25x10 + 25x10
158x1
180x1
200x1*continental clean
Axle Clean(1x) & Press(w/straps)
200x2
220x5
Axle Overhand Stiff/Romanian Deadlifts (w/straps)
268x8
334x8
356x8
Used my VERSUS DO-WIN olympic weight lifting shoes for everything before this, then switched to hiking boots
Front Squat(Barbell)
225x1
275x1
315x1
350x1 *pr
365x1 *pr
385x1 *PR (by 40lbs)
~Shocked & Awed!
Back Squat
385x3
Incline Db curl + Hammer Db curl
30x8+30x8
40x8+40x8
Incline Db flyes + Flat Db flyes
20x20 + 20x20
25x10 + 25x10
-------------------------
Thursday July 14 2011
Bench Press
315x1
335x2*pr
350x1*pr
NG Bench Press
330x3*pr
Squats
415x3
465x1x3sets*bar was bent and rolling off my neck still stuck with it
Sumo Deadlifts vs Chains
405x1
405+ 40lbs chainsx1
405+ 80lbs chainsx1
405+ 120lbs chainsx1
405+ 160lbs chainsx1
---------------------------
315x1
335x2*pr
350x1*pr
NG Bench Press
330x3*pr
Squats
415x3
465x1x3sets*bar was bent and rolling off my neck still stuck with it
Sumo Deadlifts vs Chains
405x1
405+ 40lbs chainsx1
405+ 80lbs chainsx1
405+ 120lbs chainsx1
405+ 160lbs chainsx1
---------------------------
Sunday July 17 2011
Push Press (thumb-less grip)
225x1x3sets
245x1
*Tired heavier before hand but wasn't feeling up to the task today, hiking boots work well for front squats but suck for overhead pressing for me.
Front Squats
315x1
335x1
390x1*pr
405xMISS jumped the gun too soon, oh well, at least it didn't FEEL heavy.
Back Squats
410x1
430x1
450x1
~Just trying to get the volume in, used a long 50lbs bar, was hard to keep on my back, think its time to run squats 2x a week again for awhile with different bars, 1x vs chains the other vs box & bands.
Deadlift vs chains
405 VS 2/4/6/8/10chains x1 Ended off with 605lbs at the top, not a pr but good considering I did 2chains less 3days ago sumo style with all the volume I have been doing.
Power Pendlay Rows
135x10chains x3
Dropset 135x10/8/6/4/2/0 x3reps each set
*exhausted
225x1x3sets
245x1
*Tired heavier before hand but wasn't feeling up to the task today, hiking boots work well for front squats but suck for overhead pressing for me.
Front Squats
315x1
335x1
390x1*pr
405xMISS jumped the gun too soon, oh well, at least it didn't FEEL heavy.
Back Squats
410x1
430x1
450x1
~Just trying to get the volume in, used a long 50lbs bar, was hard to keep on my back, think its time to run squats 2x a week again for awhile with different bars, 1x vs chains the other vs box & bands.
Deadlift vs chains
405 VS 2/4/6/8/10chains x1 Ended off with 605lbs at the top, not a pr but good considering I did 2chains less 3days ago sumo style with all the volume I have been doing.
Power Pendlay Rows
135x10chains x3
Dropset 135x10/8/6/4/2/0 x3reps each set
*exhausted
Tuesday July 19 2011
Incline DB Shoulder Press(Wide)
20/25x8
30/35x8
40/45x8
50/55x8
60x8
Incline Db Presses (Chest)
70x 8x5sets Varied Heights on bench each set
70x14reps
T-Bar rows / seated DB rear delt raises
45lbs x 20 / 15lbs x15
90lbs x 20 / 15lbs x15
135lbs x 20 / 15lbs x15
(Wide) Pull Ups x 5
(Wide) Dips x 10
Chin Ups x 5
Dips (Narrow) x 5
Db (Bicep) Curls
25x10
30x10
25x10
30x10
25x10
*Did very low rest sets for each movement, really tired and beat up.All for the pump.
20/25x8
30/35x8
40/45x8
50/55x8
60x8
Incline Db Presses (Chest)
70x 8x5sets Varied Heights on bench each set
70x14reps
T-Bar rows / seated DB rear delt raises
45lbs x 20 / 15lbs x15
90lbs x 20 / 15lbs x15
135lbs x 20 / 15lbs x15
(Wide) Pull Ups x 5
(Wide) Dips x 10
Chin Ups x 5
Dips (Narrow) x 5
Db (Bicep) Curls
25x10
30x10
25x10
30x10
25x10
*Did very low rest sets for each movement, really tired and beat up.All for the pump.
Sunday July 31 2011
Strict Press (Thumbless grip)
135x5
155x5
175x5
195x4
Push Press (Thumbless grip)
225x2
245x2
*I feel the triceps are a bit lagging and am trying to hit them more.
Bench Press (Medium Grip)
225x3
265x3
295x3
NG Bench Press w/pause (each rep)
225x6
Squats
135/185/225x3
275/315/365x3
405x3
Belt-less pause Squats (wide stance)
315x5
DB Seated Shoulder Press + DB Bicep Curl
50x12 + 30x2 x2sets
Pinch Grip/Shrug/Calf raise on car deadlift machine with 560lbs x 10x2 super set with triceps push downs 10x2.
Speed Deadlifts
364x3
*Feeling tired so just shut it down.
~I think I have friday off which is great because I really want to get back in the swing of things. Lifting like this sucks.
135x5
155x5
175x5
195x4
Push Press (Thumbless grip)
225x2
245x2
*I feel the triceps are a bit lagging and am trying to hit them more.
Bench Press (Medium Grip)
225x3
265x3
295x3
NG Bench Press w/pause (each rep)
225x6
Squats
135/185/225x3
275/315/365x3
405x3
Belt-less pause Squats (wide stance)
315x5
DB Seated Shoulder Press + DB Bicep Curl
50x12 + 30x2 x2sets
Pinch Grip/Shrug/Calf raise on car deadlift machine with 560lbs x 10x2 super set with triceps push downs 10x2.
Speed Deadlifts
364x3
*Feeling tired so just shut it down.
~I think I have friday off which is great because I really want to get back in the swing of things. Lifting like this sucks.
-------------------------------------
No comments:
Post a Comment