Mil press- 90/3, 100/13, 105/888
Laterals-30/12, 40/10, 45/9,8
Neutral Grip pulldowns-120/12, 12, 170/12
Machine Rows- 160/12, 220/12, 12
Pressdowns-80/15, 100/15, 130/10
Curls-some.
I did a bit more arm training than I normally do and it felt pretty good to say the least. Arms are still a showcase of strength and power. Plus the girls like them so I did them.
I still havent really wrote my training manifesto. Basically what I want from my training. There are several things though
1:Be Healthy!
2:Be STRONG!!
3:Get Bigger (It's going slow, but it will come!)
4: Get explosive and fast. Looking forward to some outdoor sprints.
There is more and my goals in the weightroom are always tied to life. I learn a lot in the gym from myself and people, thats why I love it so much.
Videos are coming this week for the realization phase. I get to take 350 for a ride on the squat tomorrow!
Monday, January 24, 2011
Thursday, January 20, 2011
8's wave, Bench, Intensification-19 Jan
Bench: 135/5, 185/3, 200/3, 225/3, 240/8,8,8
Dead stop one arm rows: 100/12, 110/12
And that was it as I had to get to class. I'm going to have to hit the gym around 2 pm instead of 3pm as my class starts at 5:30 pm and i have to allow time for commuting. It's not a long commute, but just a bit time consuming with walking to the tran, waiting on the train etc. I could take a bus that would drop me off across the street from the school, but it's much more hassle than what it's worth.
Tomorrow is deadlifting and I have to pull 350 for three sets of eight. That should be super fun. But I don't work tomorrow, so I'll be fine.
Off to study....
Dead stop one arm rows: 100/12, 110/12
And that was it as I had to get to class. I'm going to have to hit the gym around 2 pm instead of 3pm as my class starts at 5:30 pm and i have to allow time for commuting. It's not a long commute, but just a bit time consuming with walking to the tran, waiting on the train etc. I could take a bus that would drop me off across the street from the school, but it's much more hassle than what it's worth.
Tomorrow is deadlifting and I have to pull 350 for three sets of eight. That should be super fun. But I don't work tomorrow, so I'll be fine.
Off to study....
Tuesday, January 18, 2011
8's wave- Accumulation- Week of Jan 10-15 2011
Monday: Squats: 135/5, 185/5, 225/3, 290/8,8,8,8,8
Pullthroughs: 130/10,10,10
Wednesday: Bench: 135/5, 185/5, 220/8,8,8,8,8
Incline Press: 135/10, 185/8, 226, 6
Chins: BW for sets of 5,30 total reps
Hammer Strength Rows: 90/10, 135/8,9
Pressdowns: 80/15, 100/12
Friday: Deadlift: 135/5, 185/5, 225/3, 275/1, 310/8,8,8,8,8
GHR- BW/ 10,10,10,10,10
Cable Abs- sets of 15
Saturday: Military Press: 95/8,8,8,8,8
Laterals: 30/12, 40, 10, 50/6,6
One Arm Rows-80/10,100/10, 120/10
Neutral Grip Pulldowns: 120/12, 150/12,12
Curlzzzzzzzzzzz wit da FAT GRIPZZZZZZZZZZZ: a bunch for max pumpitude
January 17th training: First day of the intensification week of the 8's wave
Squats:275/1, 300/1, 320/8,8,8 (There was more warming up involved, but it was just warmups)
Leg Curls:70/12, 90/8,8
Abs: Hanging leg raise.
All of the sessions were strong with the exceptions of last Mondays training. I ate once, had a cold and generally felt like a bag of crap. But I pushed through and got the main work done. I havent done any type of real rep work since I started powerlifting so I get worn out in the accumulation phase with squats.
I'm going to add in more strongman training. No real particular reason as to why, just that I want to do more with it again. I havent handled log presses in awhile or farmers walks. May as well use the equipment thats there for fun.
BEAST!!
Pullthroughs: 130/10,10,10
Wednesday: Bench: 135/5, 185/5, 220/8,8,8,8,8
Incline Press: 135/10, 185/8, 226, 6
Chins: BW for sets of 5,30 total reps
Hammer Strength Rows: 90/10, 135/8,9
Pressdowns: 80/15, 100/12
Friday: Deadlift: 135/5, 185/5, 225/3, 275/1, 310/8,8,8,8,8
GHR- BW/ 10,10,10,10,10
Cable Abs- sets of 15
Saturday: Military Press: 95/8,8,8,8,8
Laterals: 30/12, 40, 10, 50/6,6
One Arm Rows-80/10,100/10, 120/10
Neutral Grip Pulldowns: 120/12, 150/12,12
Curlzzzzzzzzzzz wit da FAT GRIPZZZZZZZZZZZ: a bunch for max pumpitude
January 17th training: First day of the intensification week of the 8's wave
Squats:275/1, 300/1, 320/8,8,8 (There was more warming up involved, but it was just warmups)
Leg Curls:70/12, 90/8,8
Abs: Hanging leg raise.
All of the sessions were strong with the exceptions of last Mondays training. I ate once, had a cold and generally felt like a bag of crap. But I pushed through and got the main work done. I havent done any type of real rep work since I started powerlifting so I get worn out in the accumulation phase with squats.
I'm going to add in more strongman training. No real particular reason as to why, just that I want to do more with it again. I havent handled log presses in awhile or farmers walks. May as well use the equipment thats there for fun.
BEAST!!
Thursday, January 6, 2011
Catch up. Realization Deadlift and Military press
Realization Dead: Hit 355 for 12 reps
Realization Military Press: Hit 140 for 13 reps
Liking the new program thus far, just waiting for 5/3/1 for powerlifting to come out also.
Deloading this week, so not much to report.
This guy lost his command why?!
Realization Military Press: Hit 140 for 13 reps
Liking the new program thus far, just waiting for 5/3/1 for powerlifting to come out also.
Deloading this week, so not much to report.
This guy lost his command why?!
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