wow man how long you been working out. that looks intense.! your squats man one set you think thats enough?
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11-12-2007, 10:59 AM #571
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11-13-2007, 05:36 PM #572
Thanks man. No the one set of front squats is not enough I just suck lol. I've been training for almost 2 and a half years but haven't been squatting or deadlifting for even 2 years yet.
6'1" 230 pounds of wannabee powerlifter
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11-13-2007, 05:37 PM #573
November 13, 2007
Bench:
135 x 10
205 x 10, 10, 8 PR
Rows:
135 x 10
225 x 2 x 8
Incline bench:
135 x 10
175 x 8, 7 PR
Hammer chins:
BW x 7, 5, 3
Db curls:
50’s x 5
60’s x 3
Power shrugs:
225 x 20
275 x 10
Comments:
I wanted 3 sets of ten on the bench press and didn’t quite make it. It was a good PR regardless. Rows are getting tough for some reason. I haven’t done incline barbell bench for a while and it went fairly well.6'1" 230 pounds of wannabee powerlifter
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11-14-2007, 07:16 AM #574
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11-15-2007, 06:11 PM #575
Thanks man.
November 15, 2007
Squat:
135 x 10
185 x 10
255 x 10, 5
Touch and go deads:
225 x 10
Comments:
Not a great day, I have just been getting weaker and weaker in the legs. Oh well… I am doing a personal training course of some kind this weekend so I don’t know if I will be able to train Saturday.6'1" 230 pounds of wannabee powerlifter
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11-16-2007, 09:43 PM #576
November 16, 2007
Military press:
135 x 5
160 x 3
185 x 3 x 3 PR
135 x 10
Hammer chins:
BW x 8, 4
Comments:
I didn’t train at school but after I had a bit of time before starting my weight training course. Military press went well.6'1" 230 pounds of wannabee powerlifter
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11-18-2007, 06:36 PM #577
November 18, 2007
Deads:
135 x 5
225 x 5
315 x 3
405 x 2 x 3
365 x 4 touch and go
Front squats:
135 x 10
185 x 7, 6
Comments:
I got a bit of a workout done at my lunch break today during the training course. Not too bad but definitely not good.6'1" 230 pounds of wannabee powerlifter
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11-19-2007, 06:24 PM #578
November 19, 2007
Bench:
135 x 10
215 x 2 x 10 PR
265 x 3
205 x 7
Superset
Rows:
135 x 10
185 x 10
205 x 10
215 x 10
CG rows:
215 x 2 x 8
185 x 12
Superset
Incline bench:
135 x 7
185 x 6
Comments:
Bench was great today; 2 plates for 10 reps soon. Incline is hard on the shoulder so I might not go all the way down to my chest anymore.6'1" 230 pounds of wannabee powerlifter
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11-21-2007, 06:00 PM #579
November 21, 2007
Squat:
135 x 5
185 x 5
225 x 5
275 x 5
325 x 2
275 x 5
Partial GM’s:
135 x 5
185 x 5
206 x 2 x 6
Comments:
Not a bad workout today. Squats aren’t as bad as I thought. I really like doing good mornings and squats on the same day.6'1" 230 pounds of wannabee powerlifter
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11-22-2007, 06:09 PM #580
November 22, 2007
Speed bench:
165 x 10 x 3 PR
Military press:
135 x 5
165 x 3
190 x 3 x 3 PR
Superset
Pendley rows:
135 x 10
165 x 8
210 x 3 x 8
Comments:
165 is a little heavy for speed bench, but it went ok. Military presses were good.6'1" 230 pounds of wannabee powerlifter
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11-24-2007, 01:01 PM #581
November 24, 2007
Front squats:
135 x 10
185 x 10
225 x 3
275 x 3 PR
225 x 3
Sumo deads:
135 x 5
225 x 3
315 x 3
365 x 2
415 x 2
Alternating reverse lunges:
60’x 5 per leg
70’s x 5 per leg
80’s x 5 per leg
Partial GM’s:
135 x 10
185 x 6
Comments:
I decided to do front squats first this time and they went well. They aren’t as bad as I thought they were. I pulled sumo again for the first time in a while and it is easier on the back but I am having grip problems. Reverse lunges seemed to work well, but are also kind of hard on the knee.6'1" 230 pounds of wannabee powerlifter
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11-26-2007, 06:38 PM #582
November 26, 2007
Bench:
135 x 10
225 x 2 x 10 PR
275 x 3 PR
Superset
Rows:
135 x 10
185 x 10
205 x 10
225 x 10
Incline bench:
135 x 5
185 x 5
205 x 4 or 5 PR
Superset
CG rows:
185 x 10
205 x 2 x 10
Comments:
Bench went very well today. The first set with 225 was not even hard at all. I am not bringing the bar all the way down on incline bench press because it bugs my shoulder. I got a PR on it but I am not sure if I repped it four times or five times.6'1" 230 pounds of wannabee powerlifter
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11-28-2007, 06:39 PM #583
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11-28-2007, 07:07 PM #584
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11-29-2007, 05:34 PM #585
Thanks bro. I will get into oly stuff again when I am not as lazy and have more time haha. Squats aren't really going anywhere but presses are awesome.
November 29, 2007
Speed bench:
155 x 10 x 3
Military press:
135 x 5
160 x 3
195 x 3 x3 PR
Superset
Pendley rows:
135 x 8
195 x 3 x 8
Pull-ups:
BW x 5, 5, 4
Comments:
I am very happy with my military press it has come a long ways. I will go for 200 next week; I can’t wait to see what I am push pressing now. Pull-ups were with a fairly wide grip and kind of feel hard on the shoulder.6'1" 230 pounds of wannabee powerlifter
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12-01-2007, 12:29 PM #586
December 1, 2007
Front squats:
135 x 5
185 x 5
235 x 3
285 x 2 PR
235 x 3
185 x 5
135 x 5
Clean and jerk:
135 x 3
165 x 2
185 x 2 x 1
205 x 2 x 1
SLDL:
135 x 5
225 x 8
275 x 8, 6
Comments:
I decided to take a day off from heavy deads and did some clean and jerks instead for the first time in a while. 285 on the front squats is a bit much, but I survived. Grip was failing on the last set of SLDL so I couldn’t get 8 reps.6'1" 230 pounds of wannabee powerlifter
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12-03-2007, 05:56 PM #587
December 3, 2007
Bench:
135 x 10
185 x 5
235 x 10, 8 PR
280 x 2 PR
Superset
Rows:
135 x 10
185 x 10
205 x 10
225 x 2 x 10
Incline:
135 x 5
185 x 7, 5 PR
Superset
CG rows:
205 x 2 x 10
Comments:
Bench is progressing damn fast and it’s great.6'1" 230 pounds of wannabee powerlifter
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12-03-2007, 05:58 PM #588
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12-03-2007, 06:16 PM #589
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12-05-2007, 04:28 PM #590
December 5, 2007
Squat:
135 x 5
225 x 3
275 x 3
325 x 2 x 3
275 x 3
Close stance front squats, not atg:
135 x 5
185 x 5
235 x 3
185 x 2 x 5
SLDL:
225 x 5
275 x 2 x 8
Comments:
A pretty good session all around.6'1" 230 pounds of wannabee powerlifter
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12-06-2007, 04:28 PM #591
December 6, 2007
Speed bench:
165 x 10 x 3
Military press:
135 x 5
165 x 3
200 x 2 x 2 PR
Superset
Pendley rows:
135 x 8
165 x 8
200 x 2 x 8
Push press:
185 x 5
Superset
Pull-ups:
BW x 5
Comments:
I wanted to get sets of 3 on the military press but it just wouldn’t happen. I was too tired and lazy to do more than one set of the push presses and pull-ups.6'1" 230 pounds of wannabee powerlifter
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12-08-2007, 01:20 PM #592
December 8, 2007
Deads:
135 x 5
225 x 5
315 x 5
365 x 5, 3
Front squats:
135 x 5
185 x 2 x 5
Comments:
I was pretty tired today and things didn’t go too well. My grip was failing hardcore on the deadlifts and it was really annoying. I did some other stuff like leg curls but it wasn’t worth recording.6'1" 230 pounds of wannabee powerlifter
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12-08-2007, 02:26 PM #593
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12-10-2007, 05:14 PM #594
Thanks man. I will try to get some grip work in, I just gotta make myself do it because I find it so boring.
December 10, 2007
Bench:
135 x 10
185 x 5
240 x 10 PR
285 x 2 PR
225 x 5
Superset
Rows:
135 x 10
185 x 10
225 x 2 x 10
CG rows:
225 x 2 x 10
Superset
Incline db bench:
85’s x 9 PR
Comments:
The first set of bench went well but it tired me out and made the rest of my sets kind of weak.6'1" 230 pounds of wannabee powerlifter
Check out my sweet journal
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12-12-2007, 09:07 PM #595
December 11, 2007
Squat:
135 x 5
225 x 5
275 x 3
335 x 2 x 3 PR
275 x 3
SLDL:
225 x 8
275 x 2 x 8
Comments:
Squats were kind of sketchy; I am rounding my back a bit which isn’t too good.6'1" 230 pounds of wannabee powerlifter
Check out my sweet journal
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12-13-2007, 06:07 PM #596
December 13, 2007
Speed bench:
170 x 10 x 3 PR
Military press:
135 x 5
175 x 3 x 5 volume PR?
Superset:
Pendley rows:
135 x 10
195 x 3 x 10
CG pull-ups:
BW x 2 x 5
Comments:
170 might have been a bit much for speed bench but it felt good. Militarys were pretty hard.6'1" 230 pounds of wannabee powerlifter
Check out my sweet journal
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12-15-2007, 12:27 PM #597
December 15, 2007
Deads:
135 x 5
225 x 3
315 x 3
405 x 3
315 x 3
I did some leg presses, leg curls and other stuff not worth recording.
SLDL:
135 x 10
225 x 8
295 x 8
Comments:
Things aren’t really going that well with deads. I don’t think I am going to max on them or on squats this year. I think starting fresh in January with a new routine is the best bet.6'1" 230 pounds of wannabee powerlifter
Check out my sweet journal
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12-17-2007, 04:51 PM #598
December 17, 2007
Bench:
135 x 10
185 x 5
245 x 10 PR
265 x 5 PR
Superset
Rows:
135 x 10
185 x 10
235 x 10, 10
Chinups:
BW x 8, 7, 5
Curls:
65’s x 2
55’s x 4
Comments:
Bench really tired me out so I didn’t do many sets or any incline. Chinups went fairly well.6'1" 230 pounds of wannabee powerlifter
Check out my sweet journal
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12-19-2007, 05:44 PM #599
December 19, 2007
Squat:
135 x 5
225 x 5
275 x 3
345 x 2 x 3 PR
Partial GM’s:
135 x 8
185 x 8
225 x 2 x 6 PR
Comments:
The squats were pretty sketchy, but still made depth easily. I think that was a PR on the good mornings but I am not sure.6'1" 230 pounds of wannabee powerlifter
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12-20-2007, 07:03 PM #600
December 20, 2007
Speed bench:
175 x 10 x 3
Military press:
135 x 5
155 x 2 x 8
Superset
Pendley rows:
135 x 10
205 x 2 x 10
OH barbell tri extensions:
80 x 10 PR
100 x 5 PR
90 x 7 PR
Comments:
The speed bench was slow at first, but after a few sets I managed to move the weight quickly. I am pretty worn out and didn’t do a lot today. I need a break soon so I will probably max out on bench sometime soon and then take a break. I tried overhead tri extensions with a barbell for the first time I think, and they went ok. It is hard to keep my form completely strict though.6'1" 230 pounds of wannabee powerlifter
Check out my sweet journal
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