The Second Renassiance...

[pure_power]

Alright. I was thinking to myself the other day on how much I look at online training journals when the thought hit me, make your own as well. Ah, well, here it is (again). Some of you may know me as constant_variable on the FI boards, well, at least from the past. I'll start out with this week's past workouts

10-18-04: DE Bench

DE Bench
45x2x10
45x1x5 (60lbs of chain added on from here on out on top of straight weight)
95x2x3
135x1x3
165x1x3
185x1x3
205x3x3 (close grip: index on smooth)
225x3x3 (moderate grip: thumb's length away from smooth)
235x3x3 (wide grip: pinky on the ring)

Lockouts starting at about 4 inches of the chest
285lbs+100lbs of chain 2x5
300lbs +100lbs of chain 1x5
315lbs +100lbs of chain 1x5
335lbs + 100lbs of chain 1x3
note: chain is completely off of the ground at lockout

Dumbbell Extensions
3x15 w/60lbs

Reverse Grip Lat Pulldowns
4x8 w/270lbs

Front and Lateral Raises
2x15 each


10-19-04: DE Squat

Sled Mill: 2x30 steps

DE Squat
45x2x5
45x1x3 (100lbs of chain added from here on out)
135x2x2
225x2x2
275x1x2
315x1x2
335x10x2

Walking Lunges w/ dumbbells
4x8 w/ 55lbs
note: I suck at these

45 degree back/ham
4x8 w/ 95lbs on barbell

Band Leg Curls
3x15 w/ green

Ab work (don't remember what I did)

10-21-04: ME Bench Day (rep method day instead this week)

Warmed up with a few sets on barbell

Dumbbell Press
55'sx1x10
90'sx1x24
90'sx1x20
90'sx1x16
note: Had been going so hard at the ME work lately that I felt like my body just need a break from it. As you can tell my strength endurance is something that needs to be worked on.

Tate Press
3x15 w/ 55's

Pushdowns
3x10 w/ 120lbs

CS Rows
160x3x12

Dumbbell Cleans
25lbsx2x15

Some Shoulder Work

Spread Eagles
4x25

4-22-04: ME Squat (sort of a rep method day)

Sled Mill: 4x30 steps

Leg Press: 450x25
500x25
540x2x25
note: Lifting partner couldn't make it today, and I just wasn't into it. Decided just to do something different for a change. Oh, and each rep the bottom of the sled hit the pins, so hopefully (if you believe me that is) this will put to rest any thought of, "well..I bet he wasn't going down all the way."

Trap Bar Dead
315x2x5
405x1x5
455x1x5
495x1x5
545x1x5

45 degree back/ham
3x15 w/ bodyweight

Leg Band Curls
3x15 w/ green

[pure_power]

10-23-04

Extra Work

Mini Band Pushdowns: 4x25
Band Pull-A-Parts: 3x15
Some static stretching for lower body

[dim3z]

looks like ure one strong mofo man, now lets see ure stats

height, weight, 1 rep maxes and anything else ud like to treat us to

good luck wid ure training and ill be keepin an eye on this log.

[fuzzwazser]

Strong lifts. Nice to see someone else doing extra workouts too

[2THICK]

Great lookin journal so far. Some strong lifts and great pic of accesories. I like how you moved up on weight on the DE bench going from CG to WG, Never thought of that one. My WG normally are alot faster than my CG. Anyway, glad to see another journal here.

[big_baller]

Your a very strong dude.

[Fullback_45]

Looks like we have yet another beast in the journals. Look forward to your training and goodluck!

[Rassler]

I can attest to pure_power's strength. He is one big, strong guy. I mean STRONG. And he knows his Westside.

[pure_power]

Thanks Rassler. Hope all is well at UK. Anyway, sorry for the delay on the journal entries this week.

10-25-04: DE Bench

Warm-Up: Plyo push-up/med ball chest pass combination

DE Bench
45x2x?
95x2x5
135x1x5
160x1x3
185x1x3
205x4x3
235x4x3
note: Last week was my final week (of a three week cycle) with chains. I'm going to just be using straight week for the next three weeks on speed bench work. Oh, and this felt incredibly fast, especially the close grip.

Lockouts starting at about 4 inches of the chest
285lbs+100lbs of chain 2x5
305lbs +100lbs of chain 1x5
315lbs +100lbs of chain 1x3
325lbs +100lbs of chain 1x3
*note: This lift has just taken it's toll on me for assistance work. This was a sign to change things up (since I've been using it for about 4 straight DE Bench workouts) due to just not being able to hammer it out like I was doing before.

Dumbbell Extensions on Incline (strict form....holy crap this sucked)
3x15 w/ 65's

Close Grip Lat Pulldowns
4x8 w/ 260lbs

Shoulder Circuit (cuff complex basically)
2x15 each movement

Standings Abs w/ blue band
3x20

10-26-04: DE Squat

Warm-Up: Sled Mill 2x30 steps
Just went down with the bar as far as I could go

DE Squat
45x2x5
45x2x2 (100lbs of chain added from here on out)
135x2x2
225x1x2
275x1x2
315x1x2
335x10x2
365x2x2
405x1x2
455x1x1
*note: Decided to work up to see how my speed looked. 455 plus the 100lbs of chain didn't move as fast as I would have liked it to, but felt good nonetheless.

One Legged Leg Press
320lbsx4x12
*note: I've had some problems with my left knee (torn mcl and damaged acl) and this movement seems to have helped in terms of strengthening this area up.

45 degree back/ham
4x15 w/ bodyweight

Leg Band Curls
Green Band 3x15

Did some light/blood work for lats later in the day
Band pull-a-parts: 3x15

10-27-04: Extra Work

Sled Mill: 5x25 steps
Hammers: 4x10 w/ 55's

[pure_power]

10-28-04: ME Bench

Ok, this day just totally sucked....

Decided to take a weight, raw basically. Well...found out that not doing full range of motion movement for a while will really screw with you.

45x2x10
95x1x5
135x1x5
185x1x3
225x1x3
275x1x3
315x1x1
365x1x1
405x1x1
425xmiss (Blew the weight up into lockout with my right arm, but my shoulder just gave out on my left arm. The weight blew up relatively quickly, but just having problems with my shoulders. I was incredibly frustrated at the lack of shoulder strength I have, due to being able to blow the weight off my chest usually and my lockout is pretty good)

Was pretty pissed off from here on out

Incline Dumbbells
3x15 w/ 90's

Skullcrushers w/ Curl Bar
110lbsx6x10

Pushdowns w/ V-grip
4x12 w/ 120

Reverse Grip Lat Pulldowns
1x8 w/ 250lbs
3x8 w/ 270lbs

Dumbbell Cleans
2x15 w/ 25's

Spread Eagles
3x25

*note: Only benefit of the day was that I was able to get some serious rep work in.

[pure_power]

10-29-04: ME Squat Day

*note: Once again my lifting partner couldn't make it. He never misses any workouts except for max effort squat days. I really don't know what the deal is, but it's beginning to really piss me off. I wasn't into it, again, and just did some rep work.

Face Pulls
whatever was on the stack 3x15

Sled Mill: 5x30 steps

45 degree
4x15 bodyweight

Pullthroughs
stack 3x20

Leg Band Curls
blue 3x15

Standing Abs
5x20 w/ blue

[pure_power]

10-31-04

Mainly just stretching for chest, triceps, and hamstrings.

[pure_power]

11-1-04: DE Bench

Warm-Up: Plyo push-up/med ball chest pass

DE Bench
45x3x10
95x2x5
135x2x3
160x1x3
185x1x3
205x4x3 (close, index on smooth)
235x4x3 (moderate)

Floor Press w/ minis
*note: I have no clue as to what the tension was on these. It was well over 100lbs, possibly around 120lbs at the top the way we had it rigged up.

255x3x5
275x2x3
300x1x3

Incline Dumbbell Extensions
65's 3x15
*note: Strict form again....wow that sucked

Lat Pulldowns
260x3x10

Face Pulls
120x3x15

Standing Abs
160lbs 3x25
*note: I was really out of breath after these

Overall: Nothing much. Floor presses felt good out of the bottom, but the lockout was just a b*tch.

[pure_power]

11-2-04: DE Squat

Warm-Up: Sled Mill 2x30 steps

DE Squat
45x2x5
45x2x2 (100lbs of chain added from here on out)
135x2x2
225x1x2
275x1x2
315x1x2
335x1x2
355x8x2

SLDL
225x1x12
275x1x10
315x1x10
365x1x5
385x1x5
*note: My grip gives out more than anything with these...

Walking Lunges
3x8 w/ 55's

Leg Band Curls
3x15 w/ blue

11-3-04
Extra

Spread Eagles w/ 25lbs supersetted with 45 degree back/ham
5x12 each