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  1. #61
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    9-22-17
    Deadlift
    Warmup
    365x2
    395x1
    420x2
    345x3 6 sets

    Squats
    Warmup
    275x2 8 sets

    Leg Press
    200 x 20 2 sets

    Suspended Good mornings
    225x5
    245x3
    265x3
    285x3
    305x3
    325x3
    345x3
    365x3

    Pulldowns, Dumbell Shrugs, Calf Raises Abs.
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  2. #62
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    9-23-17
    Bench
    Warmup
    225x3
    260x1
    290x1
    260x3
    260x3
    260x3
    260x3
    260x3

    Blue Slingshot
    305x2
    305x2

    Red Band Dumbell press
    Rest Pause 3 sets

    Seated cable rows, behind the neck press,lateral raises, Skull crushers, cable curls.

    This was a very good lift today. This is my 3rd week of this new program and I am set up to do 315 at the end of this. My best ever is 310 so my hope is to stay on track and hit a lifetime PR.
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  3. #63
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    9-27-17
    Squat
    Warmup
    315x2
    335x2
    355x2
    335x2
    335x2

    Speed Deadlift off 2 inch box
    225x1 12 sets

    Bench
    Warmup
    185x3 8 sets super set with rows 225x3 8 sets

    Still wrapped the left knee but pain is a lot less and I was able to move more weight. Went to the Dr. on Monday and he said my IT band that crosses by the knee joint and is causing the pain. I'm happy that is the issue and not something more.
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  4. #64
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    9-30-17
    Deadlift
    Warmup
    365x2
    415x1
    445x2
    365x3 5 sets

    Squat
    Warmup
    225x2 2 sets
    245x2 2 sets
    265x2 2 sets
    285x2 2 sets
    305x2 2 sets
    315x2 2 sets Did not use a belt on squats

    Glute Ham, Reverse Hyper, Barbell shrugs, Band pullups.

    Deadlift went well today I think I could have pulled the 445 for 4 maybe 5 reps. Squats I had to wrap right knee but didn't use a belt and it went well. My stance being closer together has allowed me to be upright and to hit depth. I think this is also better for my knee.
    Last edited by Atom1980; 09-30-2017 at 02:53 PM.
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  5. #65
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-1-17
    Bench
    Warmup
    225x1
    265x1
    300x1
    265x3 5 sets

    Dumbell Press
    50x20
    55x20
    60x15

    Pulldowns, Band face pulls, Skull crushers, Cable pushdowns, Curls.

    This was another good workout. I think I could have done 310 today but this is what was prescribed for the work out. 265 for 5 sets of 3 was a tough workout but I got all my lifts. Feeling confident in the bench press.
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  6. #66
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-4-17
    Good mornings
    Warm up
    275x5
    315x3
    335x3
    355x3
    225x10

    Bench
    Warm up
    215x8 2 sets

    Stiff leg dead lift, Abs, Dumbell overhead press, Chest supported rows.

    I didn't squat tonight because my knees where swelled a little from Saturday so I thought I would give them a break. This is the most I have ever done with good mornings.Bench was good too I am not use to doing eight reps.
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  7. #67
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-7-17
    Deadlift
    Warmup
    365x1
    405x3
    405x3
    405x3
    325x3
    325x3
    325x3

    Squats with orange band
    Warmup
    275x1 10 sets

    Reverse hyper, Glute Ham machine, Barbell shrugs, dumbell rows.

    Good day pulling did 325 without belt, got my new TK knee sleeves and they are definitely better than my 7 year old ones. I did wrap my right knee again I didn't want to take a chance even though it felt pretty good.
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  8. #68
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-8-17
    Bench
    Warmup
    225x3
    255x1
    285x1
    255x5
    255x5
    255x5

    Close grip bench
    225x5
    225x5
    225x5

    Lat pull downs, Skull crushers, Curls

    I had to come in early today due to work and couldn't lift with my partners.It made it a little tougher that I was on my own. I did take longer time in between sets than normal but that's ok it went well. This end of week 5 of my 12 week program.
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  9. #69
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-11-17
    Good mornings
    Warmup
    315x3
    345x3
    365x3
    385x3

    Bench
    Warmup
    185x3 8 sets

    Dumbell seated press, Skull crushers, Tri cable push down, lat pull downs, Curls,
    Abs

    I wanted to give my knees a break again so no squats today. Nice weight for goodmornings and at least I get some weight on my back.
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  10. #70
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-14-17
    Deadlift
    Warmup
    315x3
    365x1
    420x2
    345x3 3 sets no belt

    Squats
    Warmup
    225x2
    225x2
    245x2
    245x2
    265x2
    265x2
    285x2
    285x2
    305x2
    305x2

    Seated calf raise, Power Shrugs, Lat pull down underhand close grip.

    420 seemed a little slow but was lifting by myself and maybe it would be ok if my training partners were there. Squats seem a little slow too. I had to work today so maybe that's why.
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  11. #71
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-15-17
    Bench
    Warmup
    225x3
    260x1
    290x1
    260x3 5 sets

    Dumbell floor press, Dumbell Bench, Dumbell incline super set 3 sets of 10 reps.
    Lat pull down, Skull crushers, Tri cable pushdowns, Curls, Curl machine, Abs.

    This was a very good day. My 290 bench went very fast and felt light. The 5 sets at 260 I paused each 1st rep of each set and felt strong. Looking at a meet in December its been about seven years since my last meet.
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  12. #72
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-17-17
    Squats
    Warmup
    275x3
    315x2
    335x2
    335x3
    315x2
    315x2

    Deadlift speed
    225x1 2 sets
    245x1 2sets
    265x1 2 sets
    285x1 2 sets
    305x1 2 sets
    325x1 2 sets

    Bench
    Warmup
    225x8 2 sets

    Dumbell rows, Skull crushers, abs

    Good squat and bench day everything felt good. Looks like the meet will be December 2nd, My Bench cycle we fit this perfect and the deadlift will finish a week earlier. Looking forward to it.
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  13. #73
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-21-17
    Deadlift
    Warmup
    315x2
    365x1
    395x1
    420x1
    445x2
    370x3 no belt
    370x3 no belt
    370x3 no belt

    Speed Squat
    Warmup
    255x2 10 sets had to use wrap today

    Power shrugs
    305x5
    295x5
    295x5

    Calf Raises and underhand grip pull downs.

    445 felt good I think I could have pulled 4 maybe 5 times. My training program for deadlift will end a couple of weeks before the meet but I am going to modify it to work. Bench program is right on track though. Looking forward to it. One of my old training partners is going to do it with me.
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  14. #74
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-22-17
    Bench
    Warmup
    225x3
    260x1
    300x1
    265x3 5 sets

    2 board press
    315x1

    Dumbell bench, Chest supported rows, Skull crushers, Cable curls, and abs.

    Didn't feel real great today but everything went well. The 300 didn't go as fast as the last time and I figured that would be the case but it still was pretty good.
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  15. #75
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-25-17
    Squats
    Warmup
    275x2
    315x2
    345x3
    345x2
    325x2
    325x2

    Speed Deadlift
    Warmp
    315x1 6 sets super set with Speed Bench

    Speed Bench
    Warmup
    185x3 8 sets

    Dumbell rows, Skull crushers, cable tri rope pushdown, Hammer curls, curl machine, Abs

    This was a good squat day, depth was good pain was slight in right knee wore knee sleeves tonight.
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  16. #76
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-28-17
    Deadlifts
    Warmup
    365x1
    405x1
    470x2
    345x3
    345x3
    345x3

    Squats
    Warmup
    225x3
    275x2
    315x2
    365x1
    365x1 3 sets
    315x2 3 sets
    345x1
    365x1 2 sets
    295x3 2 sets
    315x1
    345x1
    365x1

    Reverse hyper, glute ham.

    This was a good day because this the most training weight I have used since about 1990 I think I could have pulled this for a 3rd rep but it wasn't part of the program. My all time best for 2 reps was a 475 and I wished I would have went to that today. My training partners thought it would be good to do this squat routine I was spent after this. Its 5 weeks to the day for the meet I am doing and things have been progressing well.
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  17. #77
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-29-17
    Bench
    Warmup
    225x3
    265x1
    305x1
    275x3 5 sets 1st rep paused all sets.

    Rows, Dumbell floor press, dumbell bench, dumbell incline,skull crushers, machine curls, Abs.

    This is week 8 of the 12 week program and it will finish a week before the meet so it will be right in line. I have been very happy with this program so far this was one of the tougher work outs and I completed it without issue. 305 went very well and it felt really good. Looking forward to complete this cycle and compete in a meet.
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  18. #78
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    11-1-17
    Squat
    Warmup
    315x2
    345x1
    365x2
    365x1
    345x2
    345x2

    Spead deadlift
    Warmup
    225x3
    235x3
    245x3
    255x3
    265x3
    275x3

    Bench
    Warmuo
    230x8
    230x8

    Lat machine, Abs

    Good workout today felt good squating and my form was on. Bench went real well too. I am feeling very strong this cycle and my confidence when lifting is very high. Very excited right now.
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  19. #79
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    Atom1980 is offline
    11-4-17
    Deadlifts
    Warmup
    365x1
    415x1
    485x1
    345x3 3 sets

    Squats
    Warmup
    275x2 8 sets

    Power shrugs, Reverse Hyper, Glute ham, Rows.

    I seemed to be a little beat up today cause the last 2 lower body works out have been some good work. 485 is the most I have done in 7 years. This wasn't the best lift not form wise but strength wise. The double I did last Saturday felt much better. Next week I will need to be better and more focused, overall a good work out.
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  20. #80
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    Atom1980 is offline
    11-5-17
    Bench
    Warmup
    225x3
    265x1
    290x1
    255x5 3 sets Pause the 1st rep each set

    Bench to a carpet pad, Dumbell incline, Skull crushers, Lat pull down, Curl machine, abs.

    Bench went very well today the 290 went up very fast. I have less then 4 weeks before the meet and things are going well. I think I am going to end up in the 242 class but I will be very light, I just don't want to have to diet to be in 220 class.This is really the heaviest I have been.
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  21. #81
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    11-8-17
    Squat
    Warmup
    315x2
    345x2
    365x3
    365x2
    345x2
    345x2

    Speed Deads
    Warmup
    315x1 10 sets

    Bench
    Warmup
    185x3 8 sets

    Rows, Reverse Hyper, Glute ham

    Squats were good tonight. Working on my breathing and setup. I think I could have done 4 reps at365. Also tried not watching my self in the mirror but the second set at 365 I did and it messed me up. Next time I will not lift in the mirror.
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  22. #82
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    Atom1980 is offline
    11-11-17
    Deadlift
    Warmup
    365x1
    425x1
    495x1
    345x3
    345x3
    345x3

    Goodmornings
    Warmup
    275x3
    315x3
    315x3
    315x3

    Power shrugs
    Warmup
    275x3
    295x3
    315x3
    315x3
    315x3

    Rows and reverse hyper

    What a great day I pulled the most weight ever since May of 1990. The 495 went so well I considered doing 2 reps but didn't. This weight has been a goal of mine for a while.I didn't do any squats today due to my right knee hurt for a couple days after squats on Wednesday and I didn't think I would even pull today but it felt good and things were very good. Might have to use a wrap next Wednesday for squats. I am close to a lifetime PR raw of 520 and suited in 1990 was 540. Didn't get much out of the squat suit I used.
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  23. #83
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    11-12-17
    Bench
    Warmup
    225x3
    265x1
    300x1
    260x3 5 sets 1st rep was paused on all sets.

    2 board bench
    315x1

    Dumbell Bench
    65x8
    80x8
    100x8
    110x5

    Lat pull, Skull Crushers, Curl Machine, Abs.

    Bench went well today. Less than 3 weeks till my meet i am feeling pretty well with the bench and deadlift. Squat I have been battling my right knee so my plan is going to be using a wrap on my right knee this Wednesday for squating.
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    Atom1980 is offline
    11-15-17
    Squat
    Warmup
    315x2
    315x2
    345x2
    375x2
    395x1
    375x1
    315x1
    225x2
    225x2

    Deadlift
    Warmup
    275x1 10 sets

    Bench
    Warmup
    235x8 2 sets

    Rows, Reverse hyper.

    Reality check. my squats I had my spotters check my depth and I am about 3 inches too high. I kept dropping the weight trying to hit depth and never made it. I will be practicing this for the next 2 weeks. Bench went well tonight so that is a positive.
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    Atom1980 is offline
    11-18-17
    Deadlift
    Warmup
    315x3
    365x1
    405x1
    455x1
    505- Pulled to just above knee
    505- just off the floor

    Squat
    Warmup
    225x1 5 sets
    275x1 5 sets

    Power shrugs, reverse hyper, Face pulls.

    Disappointed not able to pull 505. I didn't feel great today and it showed because last week I could have pulled this. It went just above my knee and I was shaking trying to pull it. Tried it a 2nd time and I didn't move it much. I have it just not today. Worked on my squat form after and that went well even though not a lot of weight but I worked on depth and this was a positive.
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    Atom1980 is offline
    11-19-17
    Bench
    Warmup
    225x3
    265x1
    305x1
    265x3 5 sets

    2 board bench
    315x1

    Dumbell floor press, lat pull, lateral raises, skull crushers, Abs.

    Today was good bench day the 305 went well. All my lifts went well today. This my last heavy bench work out. Next week will just go to opener and that's it. My opener will probably be around 285. Feeling a little beat up all around and I have one squat work out left and will go to my opener which will be around 360 range.
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    Atom1980 is offline
    11-23-17
    Squat
    Warmup
    315x1
    345x1

    Bench
    Warmup
    185x3 8 sets

    Deadlift
    Warmup
    405x1
    435x1
    465x1


    Went to openers on Squat and deadlift, depth was good on squat and it felt good.I feel more confident going into the meet since making a minor change on the squat. Deadlift felt good and fast. This was a mini meet kinda since I had the bench in there. I will Bench to my opener on Sunday.
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    Atom1980 is offline
    11-26-17
    Bench
    Warmup
    225x3
    245x1
    265x1
    285x1

    Went to opener and did it with commands went well other than I racked it a little quick. Meet is Saturday in Chicago its a USPF federation. My training partners know the meet director and recommended I do this meet. They will be coming to help me and I'm looking forward to it. Won't be posting anything till after the meet. Squat I will open around 347 area, Bench 286 and Deadlift 468. 1st meet in 7 years.
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    Atom1980 is offline
    12-2-17
    USPF Chicago Winter Championship
    Weighed in 226 lbs 102.k something

    Squat

    347.2 lbs 157.5 k Opener 3 Whites
    380.3 lbs 172.5 k 2nd 3 Whites
    402.3 lbs 182.5 k 2 Whites

    Bench

    286.6 lbs 130 k Opener 3 Whites
    303.1 lbs 137.5 k Fail went 6-7 inches stall
    303.1 lbs 137.5 k Fail went about 6 inches

    Deadlift

    468.5 lbs 212.5 k Opener 3 whites
    501.5 lbs 227.5 k 3 whites
    512.6 lbs 232.5 k Fail went to knees

    Total
    1190.4 lbs 540 k

    Started out 3 for 3 in the squat and very happy with it.

    Bench on the other hand did not go the way I expected. 1st attempt was good and fast but 2nd attempt I normally count 1 2 3 and on 3 I pull my air in. I didn't do this and I did it after the lift off and didn't have the tightness I needed. Did it correctly the 3rd attempt but had exerted to much on previous attempt. 1 for 3.

    Deadlift I was happy to hit the 501 and it was the 1st time I have been over 500 in 27 years so it was good. 2 for 3

    My total was 16.7 lbs 7.5 k higher than my last meet 7 years ago.

    Oh and 1st place in my class because I am older and no one else was in my class. There was 2 guys older than me a 61 and 63 year old.
    Last edited by Atom1980; 12-03-2017 at 06:41 AM.
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    Atom1980 is offline
    12-3-17
    Bench
    Warmup
    145x2
    165x2
    185x2
    205x2
    225x2
    245x1
    265x1
    285x1 all with pause

    Incline dumbell press
    35x20
    35x20
    35x20
    40x20

    Hunter tricep hell, laterals, lat pull downs, curls and abs.

    Even though its the next day after the meet I felt good enough to do some work. Things went well and felt good. I spoke with a very good bench presser at the meet and he suggested doing a lot of speed work and overload work. I am going to start working on that this next cycle.
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