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  1. #1
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
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    Talking Martin's odyssey to become not as weak.

    Started lifting back in March 2010...entered a full meet in April 2010(yes, 1 month of lifting), I can still remember how sh*t i did

    bw: 170 sth
    Squat 242lbs good
    264lbs good
    286lbs good
    Bench 176lbs no lift(didnt wait for the start call)
    198lbs no lift
    198lbs no lift

    so yea i bombed in the bench. looking back i cant believe how weak i was and i still have no idea why i even entered a ****ing powerlifting meet.

    after 8 months these are my maxes now
    Squat 352lbs
    Bench 253lbs
    Deadlift 385lbs

    and i still cant believe how weak i am.
    so.
    its time to get stronger.
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  2. #2
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
    Posts: 4,175
    Rep Power: 4557
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    Heavy Deadlift Day 2/12/2010

    Deadlift
    132x10
    220x5
    264x3
    286x2
    308x2

    Speed Deadlift
    264x8x3

    Accessory work
    Stiff-leg deads x8
    Bent rows x8
    Pullups x8
    GMs x8
    (all done in 3 circuits, 90 sec rest between exercises)

    decline situps with 22lbs plate 4x12

    and yes i am doing the Ed Coan deadlift routine. damn this thing is hard...
    Last edited by martin_mathers; 12-04-2010 at 09:40 AM.
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  3. #3
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
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    Heavy Bench Day 5/12/2010

    Bench
    barx20
    110x10
    132x10
    176x5
    220x1
    231x3 (PR)
    231x3

    Close grip bench
    176x5
    198x3
    231x1
    236.5x1 (PR)

    Dumbbell flys 3x8,12,20 (decreased weight after each set)

    Dips 3x12 with 44lbs plate

    Pushdowns 3x8,10,15 (decreased weight after each set)

    Side raises 4x10

    Upright rows 3x12


    lifting along with Katy Perry and Christmas carols was sure fun...
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  4. #4
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
    Posts: 4,175
    Rep Power: 4557
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    Squat Day 10/12/2010

    Squat
    barx10
    132x10
    220x5
    264x2
    308x1
    330x1
    341x1

    Backdown set
    220x10

    Speed deadlift
    132x10
    220x5
    264x3
    308x2

    Bent rows
    176x12
    154x15
    132x18

    Leg Press
    3 sets of 8, 10, 12 (decreased weight after each set)

    Decline situps with 22lbs plate
    3 sets of 12


    starting the first wave of the 5/3/1 program for my squat next week...hope all goes well.
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  5. #5
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
    Posts: 4,175
    Rep Power: 4557
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    Bench Day 12-14-2010

    Bench
    barx20
    110x10
    132x10
    176x3
    220x1
    242x2
    242x2
    (shoulda done 2 sets of 3 with 242 but didnt get the last rep on both sets. will hit them next week.)

    Close grip bench
    176x5
    198x5

    Flat Dumbbell bench
    65s x10
    75s x8
    75s x8

    Dumbbell flys
    3 sets of 15

    Dips
    3 sets of 10 with 33lbs plate

    Pushdowns
    4 sets of 8, 10, 12, 15 (decreased weight after each set)


    feeling so burned out after the school exams. 100% back to training now. gotta hit the numbers next week.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  6. #6
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
    Posts: 4,175
    Rep Power: 4557
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    Deadlift Day 12-16-2010

    Light Squats
    barx10
    132x10
    220x5
    264x3

    Deadlift
    132x10
    220x5
    264x5
    280.5x5
    297x5
    319x5

    Bent rows
    176x12
    154x15
    132x18

    Pullups
    4 sets of 7

    Leg curls
    3 sets of 10

    Decline situps with 22lbs plate
    3 sets of 12


    doing stopped reps for the deadlift was easier than doing touch and go because the bar we have at the gym has almost no knurling at all and i got to set up again in a set doing stopped reps.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  7. #7
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
    Posts: 4,175
    Rep Power: 4557
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    Accessory Work Day 12-17-2010

    Standing Strict Military Press
    132x5x5

    Lateral Raises
    5 sets of 10 with 40s

    Standing Straight Bar Bicep Curl
    88x4x10

    Lying Pullups
    4 sets of 10


    did everything in like 30 minutes. moved quite quickly.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  8. #8
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
    Posts: 4,175
    Rep Power: 4557
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    Squat Day 12-19-2010

    Squat
    barx10
    132x10
    220x5
    253x5
    275x5
    286x5

    Light Deadlift
    132x5
    220x5
    286x3
    308x1

    Leg Extension
    4 sets of 12

    Decline Situps
    4 sets of 12 with 22lbs plate

    back and legs are still sore from the last deadlift workout, so i went easy on the accessory work.

    my right upper back felt really painful when i was squatting especially at the top of the lift but it felt fine when i was deadlifting. hopefully its just a slight strain...
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  9. #9
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
    Posts: 4,175
    Rep Power: 4557
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    Bench Day 12-21-2010

    Bench
    barx20
    110x10
    132x10
    176x3
    220x1
    242x2
    242x2
    (missed the 3rd rep in both sets again...2 weeks in a row!)

    Close grip bench
    176x5
    198x5
    231x2

    Flat dumbbell bench
    70s x10
    80s x10
    80s x10

    Pushdowns
    4 sets of 8, 10, 12, 15 (decreased weight after each set)

    Flat dumbbell flys
    3 sets of 8, 10, 12 (decreased weight after each set)

    Decline situps
    3 sets of 15
    Last edited by martin_mathers; 12-22-2010 at 05:48 AM.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  10. #10
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
    Posts: 4,175
    Rep Power: 4557
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    Sheiko #29
    Week 1 Day 2

    Deadlift
    187x3
    220x2x3
    264x2x3
    280.5x4x3

    Incline Bench
    4 sets of 6

    Dips
    5 sets of 5

    Rack Pulls (bar set under knees)
    203.5x4
    242x4
    280.5x2x4
    319x4x3

    Lunges
    5 sets of 5 with 50lbs dumbbells

    Decline Situps
    3 sets of 10 with 22lbs plate

    First day of Sheiko #29 felt really great. The most challenging part id say was the top sets of the rack pulls. Its not my back or legs that gave away but my grip. I also really loved the increased volume.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  11. #11
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
    Posts: 4,175
    Rep Power: 4557
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    Sheiko #29
    Week 1 Day 3

    Bench Press
    132x5
    154x5
    187x4
    198x2x3
    209x2x2
    198x2x3
    187x4
    154x6
    132x8

    Flat dumbbell flys
    5 sets of 10

    Squat
    176x5
    209x2x4
    242x2x3
    264x5x3

    Back extensions
    5 sets of 8 with 50lbs dumbbell

    the calculated numbers for my bench are based on the 1RM of 264lbs. but it felt really easy hitting the numbers today and it was no difference than a speed day. after looking through the cycle i decided to bump up my 1RM to 275lbs and re-calculate the numbers in the rest of the cycle.

    my squat actually felt really easy too but im not gonna bump up the 1RM because of my injured upper back. everything felt great except my upper back today. the pain is getting worse.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  12. #12
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
    Posts: 4,175
    Rep Power: 4557
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    So I've been sick for a whole week(gastroenteritis) and basically I've lost track of everything. I did go to the gym for a few days but none of them were sheiko days I just did some form of squatting benching and deadlifting to keep myself loose.
    Since now I'm starting to eat and feeling a bit better(still sh*ttin over 3 times a day) I'm gonna get back on track tomorrow. I'm not sure how to get back on the program after taking more than a week off but I also don't want to start from the beginning. So I'm just gonna move on to Day 1 of Week 2 of #29 and we'll start from there.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  13. #13
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
    Posts: 4,175
    Rep Power: 4557
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    Sheiko #29
    Week 2 Day 1

    Squat
    175x1x5
    210x1x4
    245x2x3
    285x5x2

    Pullups
    5 sets of 10

    Bench Press
    135x1x5
    165x1x4
    200x2x3
    220x5x3
    (these 5 sets of bench felt like a looooooong journey...)

    Bentrows
    155x5x10

    Close Stance Squat (should be front squats according to the program but i cant front squat sh*t)
    155x2x3
    200x2x3
    220x2x4
    (speed baby!)

    Goodmornings
    135x5
    155x5
    175x5
    195x5
    195x5

    Finished everything in 2.5 hours...it was so hard to focus. the weights were fine everything felt easy but the toughest part was to mentally get ready. I almost fell asleep during those 5 sets of benching. My upper back is starting to treat me well. The pain is still there, but i feel like it will go away soon.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  14. #14
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
    Posts: 4,175
    Rep Power: 4557
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    Sheiko #29
    Week 2 Day 2

    Deadlift
    200x1x3
    220x1x3
    265x2x3
    285x4x2

    Bench Press
    135x6
    165x2x6
    175x4x6

    Superlight flat dumbbell flys
    5 sets of 10

    Rack Pulls (bar set right below knees)
    210x4
    245x4
    285x2x4
    300x4x4

    Ultralight Leg Press
    5 sets of 5

    Decline situps
    2 sets of 15

    Training lasted for 2 hours. My hammies, glutes, quads, groin, lats and chest were very sore going into the training session. After training, my upper back and hands were torn apart. Still, the weights felt nice and easy and nothing was too heavy.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

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  15. #15
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
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    Sheiko #29
    Week 2 Day 3

    Squat
    175x1x5
    210x1x4
    250x2x3
    285x5x2

    Bench Press
    135x1x5
    155x1x4
    185x2x3
    220x2x2
    205x1x3
    175x1x5
    155x1x7

    Flat Dumbbell Flys
    5 sets of 10 with 30s

    Squat
    175x1x5
    210x2x5
    250x4x4

    Goodmornings
    135x1x5
    155x1x5
    175x1x5
    200x1x5

    Side Laterals
    4 sets of 10 with 35s

    Seated side laterals
    2 sets of 10 with 25s

    Training lasted for 2.5 hours. I HAD to do some shoulder work because I havent done it in probably a month. My upper back felt terribly painful today but still I did all the prescribed sets and reps. It was grueling. I'm starting to feel the pain is coming from the right side of my erector spine which scares the sh*t out of me.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  16. #16
    Registered User martin_mathers's Avatar
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    Accessory work day

    Push Presses
    135x5
    135x5
    155x5
    155x5
    175x3
    175x3

    Hang Cleans
    135x5
    155x5
    175x2
    155x5
    (haven't done these in like a year and I was completely lost.)

    Seated dumbbell military press
    60s x8
    60s x8
    60s x5
    45s x15

    Side Laterals
    3 sets of 10 with 35s

    Barbell Curl
    90x3x8

    Preacher Curl
    3 sets of 8

    20 minutes of cardio on crosstrainer


    I know I probably shouldn't have done anything other than what is written in Sheiko #29 right now but I just couldn't help it. I feel like my push presses are really lagging behind. I also think Im gonna keep this accessory day.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  17. #17
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
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    Sheiko #29
    Week 3 Day 1 (last workout day in hong kong!)

    Squat
    200x5
    230x4
    265x2x3
    300x4x2

    Bench Press
    135x5
    165x4
    185x2x3
    220x6x3
    felt really good completing all 6 sets...

    Flat Dumbbell Flys
    5 sets of 10 with 35s

    Squat
    175x3
    210x3
    240x3
    285x4x3

    Pullups
    5 sets of 6

    Decline Situps
    2 sets of 15


    This is my last training session in Hong Kong as I will be moving back to Toronto tomorrow. I absolutely gave my all today. My upper back was hurting like hell during the last sets of squats but i was like f*ck it this is my last day here lets show em what you're made of. having said that i will have to go to the doctor and get my back checked out cause im pretty sure its injured. its been more than a month but for some reason i just still havent got it checked.
    Technique in the squat needs to be improved as well i need to work on pushing my knees out more cause i noticed they're caving in a little bit. technique in the bench is getting more solid.
    hopefully i wont have to take too many days off from training cause i'll need some time settling down in markham.
    Bye Hong Kong!
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  18. #18
    Registered User martin_mathers's Avatar
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    Sheiko #29
    Week 3 Day 2

    It had been 4 days since I went to the gym. And man was it a trainwreck. Yea it could be jet lag, poor nutrition, not getting used to the new gym, back injury...man i could find a million reasons for f*cking up a training session. I didn't expect myself to be 100%, but I thought I could at least stick to the program and finish the prescribed sets and reps.

    Deficit Deadlift
    185x2x3
    225x2x3
    245x4x3
    hit all the reps and sets here, everything seemed okay...

    Bench
    135x5
    165x4
    195x2x3
    220x3x2
    205x2x3
    my top sets here got all messed up. after 220x3x2 i was supposed to do 235x2x2 then 220x2x3. after 195x2x3, i mistakenly loaded the bar with 225 and i barely ground out 1 rep. then i realized the weight was wrong and said to myself 'holy sh*t i couldnt even do 225 for reps im f*cked.' so i just skipped the top sets and went down to 205 and messed around with 2 sets.
    from here my head got all screwed up and i even skipped the dumbbell flys.

    Deadlift
    225x4
    265x3
    stopped right here because i couldnt do sh*t. i felt like sh*t and my back hurt like sh*t.

    Pullups
    3 sets of 10

    Dips
    3 sets of 15

    F*ck today today sucked. Its gonnna be better next time.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  19. #19
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
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    Sheiko #29
    Week 3 Day 3

    Squat
    175x5
    210x4
    245x2x3
    285x6x3 (so high...)

    Bench Press
    135x5
    160x4
    190x2x3
    215x4x3 (ran out of gas after 4 sets...skipped 3 sets)

    Machine flys
    5 sets of 10

    That was it. Didnt even finish the assistance work. Im done with sheiko. Its been a good 3 weeks of overtraining and getting injured.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  20. #20
    Registered User martin_mathers's Avatar
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    After 3 terrible weeks of Sheiko #29, im now going back to 5/3/1 and start real light. REAL light. Hopefully this will allow me to fully recover and continue to make progress.

    Military Press Day 1-19-2011

    Military Press Max: 160 Training Max: 145

    Wave 1
    Standing Military Press
    barx20
    95x5
    110x5
    125x5

    Incline Bench Press
    barx10
    115X10
    115X10
    125X10
    135x10
    135x10

    DB Rows
    85s x12
    90s x12
    95s x12
    100s x10

    Dips
    4 sets of 20

    Side laterals
    4 sets of 10 with 35s

    Also did some biceps after this but i just hate working them so much. Everything felt fast and easy today. Coming off Sheiko to this session which lasted for only an hour was like a breath of fresh air.
    Last edited by martin_mathers; 01-20-2011 at 07:37 AM.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  21. #21
    Registered User martin_mathers's Avatar
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    Deadlift Day 1-21-2011

    Deadlift Max: 370 Training Max: 335

    Wave 1
    Deadlift
    135x10
    205x5
    225x5
    250x5
    285x6
    Upper back was feeling better, probably because of the light weights used. Lower back felt really tight though.

    Leg Press
    180x10
    270x10
    360x10
    450x10
    500x10
    500x10

    Decline Situps
    3 sets of 10 with 25lbs plate

    Lying Leg Curl
    90x5x10

    light weights...light weights...
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  22. #22
    Registered User martin_mathers's Avatar
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    Bench Press Day 1-23-2011

    Bench Press Max: 255 Training Max: 230

    Wave 1
    Bench Press
    barx20
    115x10
    135x10
    155x5
    175x5
    195x8
    wasn't paying attention to body tightness and technique at all. I think this is something that we're all guilty of when dealing with light weights. gotta stay tight whether its 100 pounds or 500 pounds.

    Flat DB Bench
    65s x10
    70s x10
    75s x10
    80s x8
    80s x8

    Chin-ups
    5 sets of 10

    Tricep Pushdowns
    5 sets of 10
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  23. #23
    Registered User martin_mathers's Avatar
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    Squat Day 1-25-2011

    Squat Max: 360 Training Max:325

    Warmup
    5 minutes on elliptical
    Static stretching
    (went back to the rack, dude was still using it.)
    5 minutes on elliptical
    Static stretching
    (dude was finally done.)

    Wave 1
    Squat
    barx10
    135x10
    185x5
    215x5 (upper back starting to hurt)
    245x5
    275x7 (upper back hurting, not as much as when i was on sheiko though)

    Goodmornings
    135x10 (upper back still hurting, did back raises instead)

    Back Raises
    1 set of 10 with 25lbs plate
    3 sets of 10 with 45lbs plate (lower back completely hammered)

    Leg Press
    270x10
    360x10
    430x10
    450x10
    450x10

    Decline situps
    5 sets of 10 with 25lbs plate

    Upper back was feeling a lot better because of the low volume and weights but the pain was still there. The back raises absolutely killed my lower back. When I was done I literally couldn't stand straight for more than 10 seconds.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  24. #24
    Registered User martin_mathers's Avatar
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    Military Press Day 1-27-2011

    Military Press Max: 160 Training Max: 145

    Wave 1 3x3 week

    Warmup
    15 minutes of walking from bus stop to gym plus sweating in the snow

    Standing military press
    barx20
    95x10
    105x3
    115x3
    130x4

    Incline Bench Press
    barx15
    115x10
    125x10
    135x10
    135x10
    135x10

    DB rows
    95s x10
    100s x10
    100s x10
    100s x10
    100s x10

    Dips
    4 sets of 20

    Side laterals
    5 sets of 10 with 35s
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  25. #25
    Registered User martin_mathers's Avatar
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    Deadlift Day 1-29-2011

    Deadlift Max: 370 Training Max: 335

    Warmup
    8 minutes on elliptical

    Wave 1 3x3 week

    Deadlift
    135x10
    225x5
    235x5 (completely forgot it was a 3x3 week)
    270x3
    300x4
    subtle upper back pain

    Lying leg curl
    5 sets of 10

    Leg Press
    270x10
    450x10
    520x10
    520x10
    520x10

    Decline situps
    5 sets of 10 with 25lbs plate

    another frustrating day. the deadlifts were very fast and my upper back felt less painful, but i just hate working with light weights and a bar with no knurling. couldnt even hold onto 300 pounds thats why i only did 4 reps. strength did get better but still a long way to go. one step at a time...
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  26. #26
    Registered User martin_mathers's Avatar
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    Bench Press Day 1-31-2011

    Bench Press Max:255 Training Max: 230

    Warmup
    8 minutes on elliptical

    Wave 1 3x3 week

    Bench Press
    barx20
    95x10
    135x8
    160x3
    185x3
    205x8 (PR)

    Flat DB bench
    75s x10
    80s x8
    80s x8
    80s x6
    80s x6

    Pullups
    5 sets of 10

    Tricep Pushdowns
    5 sets of 10

    Training went great. Even though it was a PR with light weight but a PR is a PR right...
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  27. #27
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
    Posts: 4,175
    Rep Power: 4557
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    Max Effort Lower Back Day

    Lower Back Work
    Snow shoveling x 45 minutes

    couldn't make it to the gym for squat day today. snow got piled up in front of the garage...
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  28. #28
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
    Posts: 4,175
    Rep Power: 4557
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    Squat Day

    Squat Max: 360 Training Max: 325

    Warmup
    8 minutes on elliptical

    Wave 1 3x3 week

    Squat
    barx10
    135x10
    205x5
    225x3
    260x3
    295x5 (PR...had at least 2 more in me but upper back couldn't take it.)

    Back Raises
    1 set of 10 with 35lbs plate
    4 sets of 10 with 45lbs plate

    Leg Press
    270x10
    360x10
    450x10
    540x10
    540x10

    Decline situps
    5 sets of 10 with 25lbs plate

    got a tinyass PR again. my upper back is pissing me so off. i feel like i can push a lot more all the time but my upper back just cant take it. learning to be patient....
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  29. #29
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
    Posts: 4,175
    Rep Power: 4557
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    Military Press Day

    Military Press Max: 160 Training Max: 145

    Warmup
    5 minutes on elliptical

    Wave 1 5/3/1 week

    Military Press
    barx10
    95x5
    115x5
    125x3
    140x2

    Backdown set
    95x15

    Speed Bench
    135x5
    145x4
    155x3
    155x3
    155x3
    155x3
    155x3

    DB rows
    95s x10
    100s x10
    105s x10
    105s x10
    105s x10

    Dips
    4 sets of 20

    An okay day. Wanted to hit 140x3 but couldn't get the last rep. Switched in speech bench for incline bench and actually regretted. will go back to inclines next week.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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  30. #30
    Registered User martin_mathers's Avatar
    Join Date: Sep 2009
    Location: Waterloo, Ontario, Canada
    Age: 20
    Stats: 6'1", 230 lbs
    Posts: 4,175
    Rep Power: 4557
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    Deadlift Day

    Deadlift Max: 370 Training Max: 335

    Wave 1 5/3/1 week

    Deadlift
    135x10
    225x5
    250x5
    285x3
    320x4 (these felt really fast...had at least 3 more in me. the only problem is I really really need some chalk...)

    Lying Leg Curl
    5 sets of 10

    Decline situps
    5 sets of 10 with 25lbs plate

    Leg Press
    360x10
    450x10
    520x10
    570x10
    570x10

    best deadlift workout in a loooong while.
    My log: http://forum.bodybuilding.com/showthread.php?t=129669663

    Best lifts: 457/355/556 @220

    Lift today, sleep tonight, eat tomorrow and live forever.
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