Still not strong enough on the military and the Huskers lost .Oh well. Gonna have to pull down this training max also. Guess I'll do it next week or tough out this cycle. I'll decide soon.
Military Press:
140/3
160/3
180/3
140/5,4
Laterals and some face pulls after.
Nothing crazy but I still feel good and I'm gonna keep on pushing for quality gains. Keeping it rolling
Got something i want to experiment with also so I cant wait until next Monday!
Saturday, November 5, 2011
Friday, November 4, 2011
Bench and Deadlift training
Brought my training max down for both lifts. 340 lbs for bench and 540 lbs for deadlifts
Bench: 135/5, 170/5, 205/3, 240/3, 275/3
Followed by dips and triceps extensions. Getting the triceps stronger will be a priority through out the rest of the offseason and throughout prep for the meet. This workout was done on Tuesday
Deadlifts: 225/5, 275/5, 325/3, 380/3, 430/3, 495/3
Followed by bent rows and pulldowns for some more lat work.
I hate deadlifting with iron grip plates. Thankfully there were some olympic style 45 lb bumper plates so it elevated the height a bit where the iron grip plates weren't that big of a deal, but I still felt thrown off a bit during the movement.
Bench went well and my setup is still evolving too. Like I said earlier I need, REALLY need, to address my triceps strength (or weakness) and have my bench shoot up. I cant be trying to get a 425 bench with 225 lb triceps strength.
All in all a good week! Cant wait to pull at Quads Gym in a couple weeks! And this is my new song for deadlift day.
The first verse pretty much reflects what i think of a lot.
Bench: 135/5, 170/5, 205/3, 240/3, 275/3
Followed by dips and triceps extensions. Getting the triceps stronger will be a priority through out the rest of the offseason and throughout prep for the meet. This workout was done on Tuesday
Deadlifts: 225/5, 275/5, 325/3, 380/3, 430/3, 495/3
Followed by bent rows and pulldowns for some more lat work.
I hate deadlifting with iron grip plates. Thankfully there were some olympic style 45 lb bumper plates so it elevated the height a bit where the iron grip plates weren't that big of a deal, but I still felt thrown off a bit during the movement.
Bench went well and my setup is still evolving too. Like I said earlier I need, REALLY need, to address my triceps strength (or weakness) and have my bench shoot up. I cant be trying to get a 425 bench with 225 lb triceps strength.
All in all a good week! Cant wait to pull at Quads Gym in a couple weeks! And this is my new song for deadlift day.
The first verse pretty much reflects what i think of a lot.
Wednesday, November 2, 2011
Sqaut Monday Training
455 training max
185/5
225/5
275/5
320/3
365/3
410/3
225/5,5,5
185/5
Good Mornings:135/10,10,10
Weighted abs: 70/20, 110/20, 110/15
Nothing crazy. Added in some extra sets of low reps with an easy weight for some extra volume. Felt pretty good and it did what they were supposed to do because my legs are pretty damn sore.
Bench later.
185/5
225/5
275/5
320/3
365/3
410/3
225/5,5,5
185/5
Good Mornings:135/10,10,10
Weighted abs: 70/20, 110/20, 110/15
Nothing crazy. Added in some extra sets of low reps with an easy weight for some extra volume. Felt pretty good and it did what they were supposed to do because my legs are pretty damn sore.
Bench later.
Saturday, October 29, 2011
Goings on.......
No training, just some rest and recovery. However I have been requested to put up more life stuff than training stuff. Training is life and life is training! Just kidding (kinda) but here is whats going on. If youre a classmate and this shit flies over your head, you'll be alright
School:
Its going. I feel pretty encouraged with everything here in Nebraska. Everyone here is pretty nice and things are smooth. People want to get better at whatever they do and that motivation they have will carry over into their lives as well. Got a good group of people here in the dorm where I stay at and we tend to go out every so often (like tonight). I will say that my awesome old-schoolness can put off some of these young whipper snappers I have class with though.
Training:
Lexen xtreme, Columbus Ohio, first weekend in March. Feeling good, and just gonna do some hard training with no bullshit. I have numbers in mind and while I'm flexible with them, I still have what I want to do in the back of my head. 5/3/1 continues to work. I have had to "tweak" it a bit as far as assistance work goes, but the bottom line is that I have to work hard. It's going to suck and thats fine.
Life:
I'm looking to say in Lincoln over the summer. Mainly for the whole in state tuition thing. If I pull an internship in Chicago, fine, but I woud rather stay here. Plus the thought of working over by Wrigley again with a bunch of fans and drunks that like a baseball team i cannot stand does not appeal to me. Like the bar I usually clock in at though.
Not much more. Just grinding it out. Kicking ass and taking names.
School:
Its going. I feel pretty encouraged with everything here in Nebraska. Everyone here is pretty nice and things are smooth. People want to get better at whatever they do and that motivation they have will carry over into their lives as well. Got a good group of people here in the dorm where I stay at and we tend to go out every so often (like tonight). I will say that my awesome old-schoolness can put off some of these young whipper snappers I have class with though.
Training:
Lexen xtreme, Columbus Ohio, first weekend in March. Feeling good, and just gonna do some hard training with no bullshit. I have numbers in mind and while I'm flexible with them, I still have what I want to do in the back of my head. 5/3/1 continues to work. I have had to "tweak" it a bit as far as assistance work goes, but the bottom line is that I have to work hard. It's going to suck and thats fine.
Life:
I'm looking to say in Lincoln over the summer. Mainly for the whole in state tuition thing. If I pull an internship in Chicago, fine, but I woud rather stay here. Plus the thought of working over by Wrigley again with a bunch of fans and drunks that like a baseball team i cannot stand does not appeal to me. Like the bar I usually clock in at though.
Not much more. Just grinding it out. Kicking ass and taking names.
Wednesday, October 26, 2011
Bench deload
Bar/a bunch
95/ a bunch
135/10
185/10
225/6,6,3,3,3,3
Incline DB press: 50/15, 65/12, 80/8
Pressdowns: 80/20, 100/20, 130/20
Dips:BW/12,12,10
Short and sweet. Training Friday and taking the weekend off to eat, rest and get after squats. The heavy stuff returns.
95/ a bunch
135/10
185/10
225/6,6,3,3,3,3
Incline DB press: 50/15, 65/12, 80/8
Pressdowns: 80/20, 100/20, 130/20
Dips:BW/12,12,10
Short and sweet. Training Friday and taking the weekend off to eat, rest and get after squats. The heavy stuff returns.
Sunday, October 23, 2011
Saturday Training
Military press was the order of the day.
145/5
165/3
185/2 rest paused 1 rep.
Laterals: 20/15, 30/10, 40/10, 50/6
Pressdowns 80/20, 20
supersetted with
Machine Curls: 80/17, 17
DB Curls: 30/10, 40/10, 40/10
Gonna have to bring down my training max some as I'm not making a whole lot of progress on this lift, so i may have stalled. No biggie. Drop it a few pounds and work my way back up.
Deload this week.
145/5
165/3
185/2 rest paused 1 rep.
Laterals: 20/15, 30/10, 40/10, 50/6
Pressdowns 80/20, 20
supersetted with
Machine Curls: 80/17, 17
DB Curls: 30/10, 40/10, 40/10
Gonna have to bring down my training max some as I'm not making a whole lot of progress on this lift, so i may have stalled. No biggie. Drop it a few pounds and work my way back up.
Deload this week.
Friday, October 21, 2011
Deadlift training
230/5
285/3
340/3
Work sets:
430/5
485/3
540/3
One arm rows: 80/10, 100/10,10,15(done with straps on the last set)
The video should be posted on Twitter and Facebook soon. Halfway point in the semester and training is good and school work also. Things can be improved on both so more work remains. Half the battle is done if you just show up to the gym and class, then you just simply "do".
Military press and gun show tomorrow. Trying to get my Arnold/Thomas Jones on.
285/3
340/3
Work sets:
430/5
485/3
540/3
One arm rows: 80/10, 100/10,10,15(done with straps on the last set)
The video should be posted on Twitter and Facebook soon. Halfway point in the semester and training is good and school work also. Things can be improved on both so more work remains. Half the battle is done if you just show up to the gym and class, then you just simply "do".
Military press and gun show tomorrow. Trying to get my Arnold/Thomas Jones on.
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