ovlifter's training log

[ovlifter]

so im leaving for boot camp in 2 weeks im excited but the only thing that sucks about it is i wont be able to touch a weight for 8 weeks.



Monday august 4 2008

Chest
incline bench- 135 4x6
decline db press- 70 3x8
flat flyes- 30 3x10
db pullovers- 70 3x12
dips- 3x15

Triceps
overhead extensions- 65 4x8
pushdowns- 120 3x10



Tuesday august 5 2008

Back
trap bar dl- 135x12 225x10 315x5 365x5 405x5 365x8
chins- vbar 3x12 straight bar wide grip 3x8
barbell rows- 135x10 155x10 185x4x10
low row pulled high- 140x12 155x2x12

Biceps
preacher curls- 65 4x8
seated alt db curl- 25 3x10
concentration curls- 20 3x10

[marcusmucheck]

you will be fine! focus on th task at hand. work that PT score!

be the best guy there!

you got it...

as soon as you can, get a hold of someone (calley), and give em your contact info.

[ovlifter]

Originally Posted by marcusmucheck

you will be fine! focus on th task at hand. work that PT score!

be the best guy there!

you got it...

as soon as you can, get a hold of someone (calley), and give em your contact info.

yeah bro i know that. the PT test isnt anything now it really wasnt before either but i wanted to improve my times. anyways yeah ill send out the address to you guys. get ahold of me before i leave and give me your address up in dayton and ill write you some letters or something. also when i get out of basic ill be in flordia, and tate was talking about coming down and kicking it one weekend you should come with him if you havent left for basic yourself.

[ovlifter]

wednesday august 6 2008

some swimming and running then later in the day drug the sled and did ab and calve work.

thursday august 7 2008

shoulders
BNP 95 115 4x8
machine side rasies 3x12 superseted with machine press 3x10
front rasies 25 4x10
shrugs 315 3x12

biceps
bb preacher curls 65 4x10
db hammer curls 30 3x10
incline curls 25 3x12

[ovlifter]

Friday august 8 2008

Legs
Low box squat-135x6 155 2x6 175 1x6 185 1x6
stiff leg dl- 245 3x8

[ovlifter]

monday august 11 2008

chest
incline bp- 135 4x8
decline bp- 135x10 155x10 165x10 175x10
decline flyes- 25 3x12
dips- 4x12
cable flyes- 40 3x10
(nothing special)

[ovlifter]

Tuesday august 12 2008

back
deadlifts- 315x5 335x5 345x5 355x5 365x5
chins- 5x8
t-bar row- 100x10 125x10 150 2x10

biceps
bb curl- 75 3x8
runnin the rack- 40x8 35x8 30x8 25x8 20x8 20 second rest

(small but great workout)

[benbriz]

Good luck at boot camp bro. Very strong work on the deads. What service? seems like along time ago but I did my time in Ft Benning in 1990..... then airborne then Rip.... brings back memories. I hope your running....

[ovlifter]

Originally Posted by benbriz

Good luck at boot camp bro. Very strong work on the deads. What service? seems like along time ago but I did my time in Ft Benning in 1990..... then airborne then Rip.... brings back memories. I hope your running....

thanks man yeah my dl isnt what it used to be though. and im going into the navy the goal is to be a seal, and i dont plan on stopping till i accomplish that goal. and yeah i try to run as much as possible, its really nothing now though. the swimming is what kills me though.

[benbriz]

Originally Posted by ovlifter

thanks man yeah my dl isnt what it used to be though. and im going into the navy the goal is to be a seal, and i dont plan on stopping till i accomplish that goal. and yeah i try to run as much as possible, its really nothing now though. the swimming is what kills me though.

Sweet Seals are tough. Get used to no sleep. Hell week is a bitch. Good luck!

[ovlifter]

Originally Posted by benbriz

Sweet Seals are tough. Get used to no sleep. Hell week is a bitch. Good luck!

thanks man. yeah its all going to be tough not just hell week lol but im ready for the challenge, im pretty prepared for the physical part of it but the mental part of it is whats going to be difficult but if i can handle that then i got it

[ovlifter]

Thursday august 14 2008

shoulders
bnp- 95 115 4x6
arnold presses- 45 3x8
side rasie machine- 4x15 60 superseted with machine press 4x12 100
barbell front raise- 65 3x10
behind back shrug- 315 3x12

biceps
ez bar curl- 65 4x10
rope hammer curl- 60 4x15
preacher db- 25 3x12

squat day tommorrow then partying my ass off

[ovlifter]

Friday august 15 2008

legs
low box squat- 185 4x6
stiff leg dl- 135x10 185x10 225x10 275x8 225 2x8

[GDA]

Originally Posted by benbriz

Sweet Seals are tough. Get used to no sleep. Hell week is a bitch. Good luck!

hell yeah seals are tough.

good luck ovlifter. your back work has always impressed me man.

[ovlifter]

Friday sept. 19 2008

legs
box squat- 145x6 195x6 235x6 255x6 285x6 325x6 345x6
leg ext- 100 3x12
sldl- 245 4x10

[GDA]

dude if you pass me up on squats im gonna be pissed.

nice session man.

[ovlifter]

Originally Posted by GDA

dude if you pass me up on squats im gonna be pissed.

nice session man.

haha whys that man? i doubt that"ll happen anytime soon though im just really strong on box squats and **** like that. it seems when i get to the classic lifts(squat, bench, deadlift) i suck.

monday september 29 2008

working with a bench program that ive gotten fantastic results with in the past, that and tryin to fix a shoulder problem.

flat bench- 145 3x9 95 1x30
decline db- 70 3x6
flat flyes- 30 3x12
board press- 185-225 3x5 (first time ive done these in about a year)

not a great training session but not bad either. i think im going to start doing more dumbell work such as presses and flyes to see if it will have a better effect on my shoulder

[GDA]

Originally Posted by ovlifter

haha whys that man?

oh just cause you've always killed me on pulls so its nice to be a little ahead on squat. not that i woudlnt be happy for you to make gains on squat, its just never fun to get passed up on your favorite lift.

on the topic of training i did a hypertrophy phase over the summer that really helped man. i stuck with 3x8 on squat and bench (2x8 on deads) and a bunch of accessory stuff on a 4 day split. i worked up to squat 265 3x8 (no belt) and then 275 3x6 (belt on last two sets) on a seperate night. on bench i got 210 for 8,8,7. my pulls are shamefull as i try to fix my lowerback from rounding.

i maxed out after this and got 360 on squat (broke parallel, but not as low as i like) and 260 on bench (finally man ... been trying to get past 250 for like 2 years).

now im trying another run on 5x5 after which ill probably go back to a bodybuilding split. if i had a way to phase in the oly lifts i would, but i is poor and dont want to try it without bumpers and a bar that can handle it.

[ovlifter]

Originally Posted by GDA

oh just cause you've always killed me on pulls so its nice to be a little ahead on squat. not that i woudlnt be happy for you to make gains on squat, its just never fun to get passed up on your favorite lift.

on the topic of training i did a hypertrophy phase over the summer that really helped man. i stuck with 3x8 on squat and bench (2x8 on deads) and a bunch of accessory stuff on a 4 day split. i worked up to squat 265 3x8 (no belt) and then 275 3x6 (belt on last two sets) on a seperate night. on bench i got 210 for 8,8,7. my pulls are shamefull as i try to fix my lowerback from rounding.

i maxed out after this and got 360 on squat (broke parallel, but not as low as i like) and 260 on bench (finally man ... been trying to get past 250 for like 2 years).

now im trying another run on 5x5 after which ill probably go back to a bodybuilding split. if i had a way to phase in the oly lifts i would, but i is poor and dont want to try it without bumpers and a bar that can handle it.

thats awesome man. yeah my lifts arent what they used to be but they arent bad.as pertaining to your pull you should switch things up every now and again , one week pull conventional the next try to pull sumo next week trap bar deadlift next week rack pull next week deadlift standing on a block. also one thing that really helped me increase my dl was doing a lot of stiff leg deadlifts and good mornings. just some things to try.

[ovlifter]

wednesday october 1, 2008

farmers walk- (not sure of handle weight but im going to guess 50-60 pounds) 150 each hand 2 trips 200 each hand 2 trips (that is if the handle weight is what im guessing it is)
chins- 4x10 2 sets on the triangle bar and 2 sets on the straight bar.
t-bar rows- 125 4x10 (didnt go as heavy as i usually do but my back was pretty fried out from the farmers walk and the chins)

this was a really killer training session its the first time ive done farmers walk in almost 2 years (well at least since the gym was in a garage on river road) and its the heaviest ive ever gone on them but absolutly loved them. i think im going to do these 1 or 2 times a month.

tomorrow is shoulder day im going to do alot of dumbell work probably wont hold a barbell tomorrow unless i end up doing shrugs.

[ovlifter]

thursday
shoulders
went kinda light todayto attempt to rehab the shoulder but reguardless today was rough.

dumbell press- 45 4x8
dumbell upright rows 50 3x8
cable upright row- 80 3x12
side raises- 20 3x10
rear delt raises- 15 3x12

biceps

preacher bb curl- 55 3x12
db curl- 30 3x10

today was a pretty good day not as much pain in my shoulder as last week or even bench day also it actually felt pretty strong today as well, reguardless though im going to keep rehabing it for the next week or two.

[ovlifter]

friday october 3 2008
legs

squats- 135 2x10 155 2x10 didnt go really heay on these but still got a good pump
leg press- 4x20,15,12,10 add weight up later
good mornings- 135 3x10
pull throughs- 130 3x12

[ovlifter]

monday october 6 2008

bench- 155 3x8
decline cg- 155 165 3x6
db press- 55 1x20 2x18
flat flyes-30 3x12
3 board press- (used chains on these had three chains per side) 4x5 115 135
bench dips- 4x20

shoulder felt healthy and strong for the first time in weeks i think its actually getting better but we'll see about that in the next couple weeks.

didnt train the rest of the week took it off to recover.

[ovlifter]

wednesday october 15, 2008

back
sumo dl- 135x10 225x10 275x10 315x8 365x5 405x5
chins-4x12
tbar rows- 125 150 4x8
low row- 155 170 2x12

thursday october 16, 2008

shoulders & bis
db press- 45 4x15
machine side raises- 3x12 superseted with machine press- 3x10
db side raises- 20 3x12 superseted with cable uprights- 100 3x12
bb curl- 65 3x10
cable preacher- 60 4x12
db preacher- 3x12

friday october 17, 2008

legs
box squat- 135x10 185x10 225x8 245x8 275x8 315x8
leg extensions- 3x12 100
sldl- 4x8 245

monday october 20, 2008

chest & tris
reverse band bench- 135x10 185x10 225x10 245x8 275x6
flat db- 45 4x20
incline flyes- 30 3x8
bench dips- 4x20
rolling extensions- 3x12 20

[ovlifter]

havent trained in a while, work and other things took over for a little bit, have some minor injuries that are keeping me out of the gym now, the biggest one is my broken collar bone. the shoulder feels fantastic now though. once im all healed up im making a full time return to the gym, im mostly going to focus on gaining a little bit more size especially in my lower back, to fix the problem i have in my lower spine area. after that im going to go back to more of a powerlifting routine with the main goal being to make a return to the platform after being away for about 3 years.

[ovlifter]

first official day back in the gym. went pretty dood actually

3/4/2009
chins-3x8
deadlifts-135x8 225x8 245x8 275x8 315x5
bb rows-135x8 155x2x10
lat pulldowns-4x10 120
shrugs- 315 3x10

ill be squatting friday so we'll see how it goes

[ovlifter]

monday

bench 135 3x8
incline 135 3x12
flat flies 20 3x10
machine pullover 100 3x15
dips 4x12
db tri ext 45 4x10
pushdowns stack 3x15

wednesday

chins 4x8
deadlift 135x10 225x10 245x8 275x8 315x5 335x5
tbar row 4x10 100 125
lat pulldown 120 4x10

thursday

bnp 95 105 3x8
db press 35 4x10
db upright row 45 3x8
cable uprights 100 2x12
side raises 15 3x12
shrug 225x12 245x12 275x12 305x12
bb curl 55 65 3x10
db curl 25 3x12
rope hammer curl 60 3x15

[ovlifter]

well alot of things have gone wrong lately, friday the 13th i got into a pretty bad car wreck so yeah life sucks right now lol. i wont be able to get back into the gym until i get all my medical results back but once i find out if everything is good then ill be right back at it

[ovlifter]

sorry i havent updated this thing in a while, well monday was the first day ive been back in the gym for a while, had a few small injuries and problems to deal with.

monday

flat bench 135 4x8
incline 125 3x6
flat db 45 3x10
cable cross over 70 3x12
bench dips bwt+90 4x20

french presses 65 3x8
pushdowns 115 4x15

tuesday

deadlifts up to 315 for 6
chins 4x8
bbrow 135x8 155 3x8
lat pulldown 110 4x10

thursday

bnp 105 3x6
db press 40 3x8
db upright row 45 4x8
bb front raises 65 3x10
db side raises 15 3x12

bb curl 75 3x10
db curl 25 3x10

my strength is really down but i really havent been training since the car wreck but im back now and going to work hard