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Elite Veteran
Posts: 786
  
| At least you tried... |
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Extreme Veteran
Posts: 593
| Every time I see that Arthur lift in your training log, I want to punch you in the face. |
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Veteran
Posts: 219
| Wednesday 7/14
Lifted at the East coast athletic something or other. Decent gym. Didn't have any chalk/wraps/belt today.
Bench
3x315 paused
3x335
2x345
1x365
5x320
Decline
5x315
5x335
5x355
Underhand grip bent row
10x135
10x155
10x175
Seated front military
5x135
5x165
5x185
3x225
Tricep pushdowns
3x10 |
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Veteran
Posts: 219
| Brad Cikana - 2010-07-12 10:25 PM
Every time I see that Arthur lift in your training log, I want to punch you in the face.
Jealous hater. |
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Elite Veteran
Posts: 786
| Yay! A good workout, all by yourself! |
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Veteran
Posts: 219
| koyongi - 2010-07-15 9:21 AM
Yay! A good workout, all by yourself!
Yay, now rep me! |
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Veteran
Posts: 219
| Thursday 7/15
Back at East Shore Athletic Club. Met a couple powerlifters in there today, and they had chalk! So I am thinking I might be going here.
No belt squat
3x315
3x335
3x355
3x365
3x375
1x385
1x395
1x405
I think the last two were no belt PRs, and I'm sure all of them past like 355 were triple PRs too because I always use my belt after like 315. Probably too much.
Good Mornings
5x135
5x155
5x175
5x185
5x205
5x225
Narrow stance SLDL
3x5 @ 225
I hurt. |
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Veteran
Posts: 219
| Monday 7/19
Bench
4x275
3x315
3x340
2x350
1x370
6x325
Had worst spotter on the planet guy today. He kept one hand on the bar on my set of 315. Off center. So for the 2nd set I tell him I got it after the hand off and make a motion of taking my hands off the bar. So he lifts it off, then walks off. For the third set he waited about 3 seconds after the count to start lifting off. The 370 was good though! I was scared for my life. I'd rather have had "all you bro" guy.
DB Incline
10x55's
10x65's
10x75's
BB Rows
10x115
10x165
5x185
5x205
5x235
Superset 1:
Tricep Extension
DB Curl
Superset 2:
Chest flies
Delt flies
Close grip (thumbs length from smooth) on Makeshift manpon (one board with a rolled up towel on it) to finish it off
8x315
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Veteran
Posts: 219
| Tuesday 7/20
Squat
3x315
3x335
3x365
3x405
2x410
2x415
2x420
2x430
Deficit Deads, left under, ~2"
5x3 @ 275
Superset to try to avoid the coming torrent:
Leg extension
Leg curl
Sit ups
Failed to avoid the storm. |
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Veteran
Posts: 219
| Thursday 7/22
Pause Incline
2x8 @ 135
5x185
5x225
5x255
3x285
2x305
1x315
1x340, no pause, incline PR
Didn't have a spotter til that last set, so I didn't want to push it.
Pause Close Grip
3x315
3x315 1bd
5x315 2bd
DB Military
15x55's
8x65's
6x75's
One arm DB Row
3x10 @ 85
One arm tricep pushdown
15
12
8 |
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Veteran
Posts: 219
| Friday 7/23
Squat
3x315
2x365
2x405
1x435
1x450
1x460
The singles felt great, 435 felt like 365. Last time I hit a 460 single in a workout I maxed at 475, so I'm feeling like I'm maybe caught back up.
Speed Pulls
10 singles @ 315 + 50lbs chain, 1 minute between each rep
Superset 1:
3x10 decline situp/hyper
Superset 2:
2x20 leg extension/leg curl |
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Veteran
Posts: 219
| Monday 7/26
Bench
3x315
3x350
2x360
1x375
5x330
Makeshift Manpon Bench
6x315 thumb length from smooth
5x325 not quite as close
5x335 a little more not as close
Standing Military
5x135
3x185
5x155
Push ups
10
10 w/ plate on back
8 w/ plate on back
15 with hands on dumbells to go down super far
Superset
Lat Pull/Row Machine
3 sets of 10 each, with no rest between sets, just back and forth. It burned real bad. |
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Elite Veteran
Posts: 786
| Makeshift manpon? |
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Veteran
Posts: 219
| Tuesday 7/27
Squat
Worked up to 3x2 @ 405, decided my back was tired after two heavy squat sessions last week.
Narrow Stance Squat, either unbelted or unlatched, whichever
5x315
5x315
5x315 pause in the hole
3x365 pause
2x365 pause
Superset
Cable crunch things/Leg extensions with whole stack
My shoulders and back are feeling the last couple weeks, so I think Thursday and Friday I'll go easy on them. |
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Veteran
Posts: 219
| koyongi - 2010-07-26 10:01 PM
Makeshift manpon?
It's a one board with a rolled up towel covered in tape taped to it. Duh. |
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Veteran
Posts: 219
| Thursday 7/29
Bench
2x10 @ 245
Close Grip
2x10 @ 225
Incline
4x3 @ 205 paused
5x225
One arm Cable Rows
3x10 @ pin 10 of 15
Tricep Pushdown
3x20 @ pin 12 of 15
Cable Curl
3x8 @ pin 3
Some elliptical and lower body mobility stuff |
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Elite Veteran
Posts: 786
| MORE BACK! |
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Veteran
Posts: 219
| Friday 7/30
Speedy squats to bench (2" high)?
3x2 @ 315 + 50lbs chain
3x2 @ 365 + 50 lbs chain
2x2 @ 385 + 50 lbs chain
2x2 @ 405 + 50lbs chain
Deadlifts
3x1 @ 315
2x1 @ 365
Shrugs
15x225
12x315
8x405
8x455
8x505
Leg Curls
2x10 each leg
Ab Wheel
5 decent ones
3 decent ones, and then dead |
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Veteran
Posts: 219
| Monday 8/2
Bench
3x315
3x355
2x365
1x385
1x395
5x335
Incline
3x225
3x275
3x275
3x285
3x300
T Bar Row
8 @ plate
8 @ 2 plates
6 @ 2 plates & quarter
BB Row, half over, half under
10x135
10x155
Super set:
Tricep Pushdown/Curls |
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Extreme Veteran
Posts: 478
Location: South Carolina | you speed squat with 405? yea i doubt that....you in my state yet? |
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Veteran
Posts: 219
| I'm not a big believer in DE as practiced by most, plus that's all the chains we have, and no power rack to hook bands up, so I need more bar weight. The bench I was squatting to was also a couple inches high, so it was way too easy. It's the only thing to squat to in that gym that doesn't involve stacking plates, and that's way too much work. I'd probably knock 100 pounds off there if it was 2 inches lower. That and my back was pretty tired, so I didn't want to push it too much, like squatting to depth and silly stuff like that. Enough excuses yet?
And I'll be there in like 10 days! |
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Veteran
Posts: 219
| Tuesday 8/3
Squat
3x255
2x315
1x365
1x425
1x465 w/wraps
1x500 w/wraps!!!!
I had to do my own wrap job, which is pretty hard when you can't reach the bottom of your knee with your leg straight. I'm thinking I'd hit around 525 with a good wrap job.
Narrow Stance Pause Squat
3x365
6x315
Good Morning
5x135
5x185
5x225
Back fried, done lifting
Random Ab stuff, except the ab wheel, because my abs still hurt from Friday's ab wheel.
Probably won't be in the gym for a while, silly wedding and moving. |
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Veteran
Posts: 219
| Thursday 8/5
Bench
3x315
3x365 manpon
1x385 manpon
5x315 close grip
DB Incline
8x50's
8x85's
8x100's
6x110's
The heavy DBs have thinner handles than the <100 DBs, and so they really suck.
Bent Row
5x135
5x185
5x225
5x250
1 set of weighted dips
Straight Arm Pushdowns
3x10 |
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Veteran
Posts: 219
| Monday 8/16
First day back after the wedding, honeymoon, and move. At ESAC in Goose Creek, SC.
Bench
3x315
1x365
1x375
8x315
Incline
5x225
5x255
5x275
DB Military
8x65's
8x70's
8x80's
Shrug Machine thing
15x360
25x450
15x540
Tricep Pushdown
10x150
9x170
8x180 |
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Becky's Brother's Log
