Fastbat's Training Log

Training Logs
1


current weight: 248

1 rpm:
benchpress: 415
deadlift: 505
squat: 350

Great night to start my log. Workout today was short because of a 9:30am test.

Tonight’s workout:

pullups: 5x5@ bodyweight
deadlift: 1x3@225
1x3@315
1x3@385
1x3@405
1x3@425
1x7@315

Tonights main lifts were deadlifts and pullups. Auxiliary lifts were not done because of time.

Goals by end of summer:

benchpress: 450
deadlift: 565
squat: 390

I know the squat is low…but I’m working on it! Main squat day is Friday.

Here’s a pic… it’s the best one I’ve got. It’s about 2 months old. A failed 500 deadlift attempt. Needless to say I’ve improved since then.

And yeah…those are straps. I only use them on max attempts. I know…I am a weak pansy…

2

Monday Workout:

2 major lifts: benchpress and powercleans.

Benchpress workout:
135x5x2 warmup
315x3
335x3
365x3
375x3
375x3
405x1

Rest intervals were about 1.5 minutes since there were 3 of us doing the same exercise. The sets felt ok. This was the heaviest I’ve gotten on sets before attempting a 405 lift. 405 was a solid lift.

Powerclean workout:
135x5 warmup
185x3
205x3
225x3
250x1

I need to work on getting my powercleans to sets of 225 and higher. Cleans are done one a week, on Monday, as a major lift. 250 felt heavy, but it did go…

4 auxiliary lifts: Hanging leg raise, front squat press, bent over barbell rows, modified planks

Hanging leg raise:
3 sets of 15

These are performed on a pullup bar, in the “up” position part of a pullup. Arms are at or above 90 degrees, then perform 15 leg raises. These really suck.

Front Squat Press:
95x8
115x8
95x8

This exercise is simple, but very demanding. It starts with a simple front squat and in one fluid up motion goes into a military press. As you can see, I’m getting tired by now. I need to be at 135 at least for sets on these.

Bent over barbell row:
95x15
95x15
95x15

Just your simple standing bent over barbell row in the power rack.

Modified planks:
3 sets of 15

These are killer. To perform our modified plank, you start in the up pushup position. Staying in one spot, you then take your right elbow and bring it to the floor. Then bring your left elbow to the floor (now you should be in a plank position). Now left arm back to pushup position. Finally right arm back to pushup position. The 4 points…right down, left down, left up, right up counts as 1 rep. Try these at the end of your workout if you want to feel pain in your arms!

HIIT:

8x25yd sprints

from a 3 point stance. My time on set 8 was 3.7 seconds.

3

wow man, this is definitley one of the stronger logs on here.

4

[quote]BlackLabel wrote:
wow man, this is definitley one of the stronger logs on here.[/quote]

I just thought I would start logging my exercises. We do max lift attempts (benchpress, deadlift, squat) every first monday of the month. We always video the lifts, So I will post them when we max again.

5

Wednesday 4-15-09 Workout:

Bodyweight: 247.8

2 major lifts: Deadlift, Pullups

Deadlift workout:

225x5 warmup
315x3
365x3
385x3
405x3
425x3
455x1

Deadlifts felt ok. I kinda got stressed at the end. One of my training partners hasn’t been coming. He was keeping me real on deadlift. He was maxing around 510 so he was a good workout partner. too bad…maybe he will be back soon.

Pullup workout:
5x5 at bodyweight

Pullups need help. on the 4th set of 5, I was struggling to get all 5. 5th set was wide grip, palms away from body (chinups?). I got 3 of these, then had someone hold my feet for the last 2.

Auxiliary workout: Walking lunge, DB Rows, DB Floor Press

Walking Lunge workout:
3x10 steps w/ 60 pound DB’s (120lb total)

went better than last week. Should probably be using 65’s by next week.

DB Row workout:
2x15 (each arm) 90lb DB

These sucked for some reason. I am sure it was because I am used to wearing gloves…and I lost them. No gloves tonight, and this exercise killed my hands!

DB Floor Press workout:
2x10 (each arm) 60lb DB

Too light.

HIIT
8x20yd sprints.

3.65 seconds on last run.

*note: the 4th auxiliary workout should have been calf raises. We didnt do these because one guy I train with said it loads his spine too much. We usually do this exercise on a machine. I’m thinking we should do these in the squat rack standing on a 2x4, or a 2 board 2x4.

6

Friday 4-17-09 Workout:

2 major lifts: Squat, Benchpress pyramid

Squat workout:

135x5 warmup
225x3
245x3
265x3
275x3
315x3
335x1

Squats felt good. 315x3 was pretty heavy, but I managed to get it.

Benchpress workout:
135x10 warmup
335x7 :frowning:
225x5 4 board press
225x25
135x30

the first set of the bench pyramid is used to gauge max attempt lifts. The number (335) has to be gotten by 10 reps in a single set before moving up. The move is increments of 10 pounds. What sucks is I have gotten 335 for more reps…must have had something to do with going to sleep at 4:30am, or not eating right all day. 225x25 was good I guess. My highest rep count for 225 is 31, but that was fresh (warmup, then straight to 225 for reps). As you can see…even 135 gets heavy after a while.

The 225 4 board press…I’ve never attempted a board press before. I just wanted to see what it felt like. I’ll tell you, extremely easy…I should have used more weight. On a side note, both training partners did the 4 board press for the first time tonight also. One of them, current 1rpm around 265 got 315x2 on the 4 board. The other guy, current 1rpm around 215 got 225x3 on the 4 board.

Auxiliary Lifts: Reverse Lunge, Military Press

Reverse Lunge workout:
2x10 @ 60lb dumbbells

Felt heavy. I was feeling exhausted. I think the late night plus not eating right was kicking in about now.

Military Press workout:
115x5
205x3
115x5

These are standing military presses in the power rack. 115 was too light. I felt bad about slacking (or either felt bad that I felt bad and therefore was having a terrible workout) so i put 205 on the bar. If you want to try something crazy…try a 205 standing military press…Insane! I could only get it for 3 reps…

No HIITs tonight either. The other 2 aux workouts should have been dumbbell shrugs 3x10 and powercleans 3x10. Looks like I will be in the gym sunday afternoon for a makeup day.

Cant go tomorrow, Auburn’s A-Day game kicks off at 1pm.

WAR EAGLE!!

7

4-19-09 Sunday Workout:

This workout was done because I didnt finish my Friday workout. This was light weight.

Benchpress:
135x10
135x10
185x3
225x26
185x3

Squat:
135x3x5

Powercleans:

115x7
115x5
115x5

Military Press:
65x5x3

Backwards Lunge:
95x3x5

Reverse Crunch:
3 sets of 10 w/ 45lb plate

Deadlift:
225x3
315x2
405x1

I usually dont workout on Sundays. This was a makeup for missing 2 exercises on Friday. On a side note, one of my training partners came back today. He’s a 500+ deadlifter…I’m glad he’s back to push me to get to 600 on DL.

8

4-20-09 Monday Workout:

2 Major lifts: Benchpress, Powercleans

Benchpress workout:

135x8 warmup
315x3
335x3
355x3
365x3
375x2
385x1

I really felt weak tonight on benchpress. It may be from how the day went, but it was probably from working out 2 days in a row. Even though I didnt workout with heavy weights on Sunday, I wanted to go all out tonight, and dont think I was fully recovered yet. I am used to working out Mon, Wed, Fri…always having a recovery day, and off on the weekends. It has been working fine so far…

Powerclean workout:
135x3 warmup
205x3
225x3
225x3

Should have done a 3rd set of 225 on powercleans, but that last set almost killed me. On a positive note, my powercleans seem to be improving. I’ve never actually completed 3 sets (tonight was no different) of 225.

Auxiliary Workout: Hanging Leg Raise, Front Squat Press, Bent over barbell rows, Modified planks.

Hanging Leg Raise workout:
2x15 in an “up” pullup position
1x15 in a hanging position

“up” pullup position hanging leg raises suck. Try it…you’ll see what I mean.

Front Squat Press workout:
95x8
115x8
115x8

I am considering cutting out this exercise. These actually hurt my wrists and neck. Not a good thing.

Bent over barbell row workout:
115x15
115x15
115x15

Tired at this point. Weight is not so heavy.

Modified Plank workout:
3 sets of 15

These are the modified 4 point planks. Arms a numb after doing these.

Additional exercise: Curl Drop sets

Curl Drop sets workout:
105x11
85x8
55x8

These were done standing, no rest period. We used two curl bars and had the spotter rack the 3rd set bar while we were doing the second set. Needless to say, since these were done after the modified planks…my arms were shot to hell.

HIIT

9x20yd sprints

9th set time was 3.67 seconds. I’m looking forward to see what my outside 40yd dash time will be. I hope under 6 seconds!!

9

4-23-09 Wednesday Workout

Two main lifts: Deadlift, pullups

Deadlift workout:

135x5 warmup
315x3
365x3
385x3
405x3
425x3
475x1

Deadlifts were feeling good today. I only used straps on the heavy single set at the end. On a side note, all five of us got our single heavies tonight:

First guy: 335x1 at 165 body weight
Second guy: 365x1 at 204 body weight
Third guy: 375x1 at 195 body weight
Fourth guy: 455x1 at 272 body weight
5th guy(me): 475x1 at 248 body weight

Good times…

Pullup workout:

5x5 @ bodyweight

All of the sets went, but these still need work.

Auxiliary Workout: Walking lunges, DB Rows, Dips, Calf Raises

Walking Lunges workout:
3x10 steps with pair of 65lb dumbbells

These are hard for me to do. I struggled to get all of the steps.

DB Rows Workout:
3x15 each arm, 90lb dumbbell

These are your basic one arm, one knee on the bench, dumbbell row from the floor exercise. I got all reps in each set. I hope to be using 100+ lb dumbbells soon with this exercise.

Dips Workout:
3x15 @ body weight

By now I am getting tired. I had to push to get all of the reps.

Calf Raises Workout:

1x15 @ 135
2x15 @ 225

We switched from the machine to using the squat rack tonight on this workout. 225 is too light. next week I will use 315 for sets.

Last Exercise: Squat Drop sets

Squat Drop Sets Workout:

135x19
115x15
95x11

These were done in the squat rack, regular back squat drop sets with no rest at all. We would rack the weight and have someone on each side to instantly change to weight so we could keep going.

HIIT

4x20yd sprints

2 walking laps for cooldown.

10

4-23-09 Thursday Workout:

Bodypump.

Never got over 25lbs on any workout. I am sore today! It may be from bodypump, or it may be from the fact that this week, including todays workout, I will have worked out 5 out of 7 days. I’m used to a Mon, Wed, Fri workout with recovery days in between. We’ll see how tonight’s workout goes…

11

4-24-09 Friday Workout:

2 Major Lifts: Squat, Benchpress

Squat Workout:

135x5 warmup
225x3
245x3
275x3
295x3
315x3
345x1

Squats were feeling good today, even after yesterday’s bodypump.

Benchpress Workout:
135x10 warmup
335x8
225x26
135x40+ lost count

I seem to have hit a wall on the first bp set. I am struggling to get 335x10. Also, my highest for reps at 225 is 31, but I just came in and did a warmup and went all out for that one lift. I want to get in the 30’s in this part of my workout.

Auxiliary workout: Reverse Lunge, Military Press, DB Shrugs, Deadlift Drop set

Reverse Lunge Workout:
85x10 using squat bar
130x10 using db’s
110x10 using db’s

My legs were on fire already from squatting. These just drove them into the ground.

Military Press Workout:
135x5
185x5
205x5

These are standing military presses in the power rack. I was impressed that I got 205 for 5 reps! On another note, two others working out with me got 135x5 on their last set. Getting STRONG!!

Dumbbell Shrugs Workout:
95x10
95x10
95x10

These were kinda light…but I knew what was coming next…

Deadlift Drop Set Workout:
225x21
185x9
135x10

My back and legs were on FIRE after this! I almost couldn’t stand by the time I was finished. I think the drop sets are a great way to end a workout.

On a side note…I havent been eating right for about two weeks. I am a graduate student on fellowship that pays only once per semester. I am also an adjunct professor at another university that pays at the end of the semester. I am basically out of food (sucks) and I can tell my workout is suffering because of that. Good thing is I get paid next wednesday…large sum of money, so I can buy food again. I’ve been living on chicken (thanks sam’s club) that was stock piled in my freezer, and tubs of oatmeal. All will be right soon though…

12

My back has been sore all weekend. I dont know if it’s from bodypump or deadlift drop sets. It’s getting a little better, I hope it’s ok before tomorrow’s workout.

13

Great lifts man. What’s helped me on the squats is a wider stance. I just feel stronger that way for some reason and the close stance hurts my knees (it’s the opposite for Deadlifting though)

14

4-27-09 Monday Workout:

2 main workouts: Benchpress, Powercleans

Benchpress workout:
225x8 warmup
315x3
335x3
365x3
375x3
385x2
395x1

We were at a new gym tonight. The bench changed from a hammerstrength to a life fitness style. Plus I’ve never gotten 385x3 in a workout before. I guess 395 at the end was not so bad…

Powercleans workout:
135x3 warmup
205x3
225x3
225x3
225x3

This is the first time I’ve gotten 225 for 3 sets. I want to get it for 4 sets before I move up in weight.

Auxiliary workout: Hanging leg raise, box squat, bent over barbell row, pullup drop set

Hanging leg raise workout:
2x15 in “up” pullup position
1x15 in normal hanging position

Box Squat workout:
135x8
135x8
185x8

135 was too light.

Bent over barbell row workout:
135x15
135x15
135x15

These started to suck on the second set

Pullup drop set workout:
10@ 50lb assist
7@ 100lb assist
5@ 150lb assist

as you can see…I was shot by now.

15

4-29-09 Wednesday Workout:

2 major lifts: Deadlift, Pullups

Deadlift workout:
135x5 warmup
315x3
365x3
405x3
425x3
425x3 straps
495x1 straps

Pullups workout:
5x5 @ bodyweight

Minor Lifts: DB row, Reverse Lunge, Calf Raises, Squat drop set

DB Row workout:
95x15x3 each arm

Reverse Lunge workout:
95x10x3

Calf Raises workout:
225x15
315x15
315x15
using squat rack

Squat drop set workout:
135x20
115x10
95x9
39 total reps, no rest

16

Max attempts are coming soon… These are once per month and filmed. I will post the links Monday night after the workout.

Max on:

Benchpress
Deadlift
Squat

17

5-1-09 Friday Workout

2 Major Lifts: Squat, Bench pyramid

Squat workout:
135x5 warmup
225x3
245x3
275x3
295x3
315x3
335x1

Squats felt weak today. I only got 4 hours of sleep last night and have been stressing over final exams…

BenchPress Pyramid workout:
135x10 warmup
315x4 warmup
365x3
225x26
135x31

I changed the benchpress pyramid from 10 on the first set to 4. Again, the weakness came into play…or the lack of sleep. I only got 365x3.

Aux workout: Reverse lunge, Standing Military Press

Reverse Lunge workout:
35x10x3 using DB’s

light weight!

Standing Military Press workout:
95x8x3

The workout went light towards the end. We wanted to get the reps in, but not break down so much that it will have a negative impact on Monday’s max attempts.

18

5-4-09 Monday: Max Day

Benchpress: 425 good

Deadlift: 535 failed.
current pr = 515 (not filmed)

Squat: 365 good

I am disappointed in the deadlift. I am not so disappointed in the squat since it is increasing every month.

Wednesday…back to training!!

Goals for June max attempts:

Benchpress: 435
Deadlift: 540
Squat: 380

19

5-11-09 Monday Workout:

2 major lifts: Benchpress, powercleans

Benchpress workout:
135x10 warmup
315x3
335x3
365x3
375x3
385x3
405x1.5…

I was going for 405x2 after my workout tonight. The first rep went easy, the second got stuck about halfway up (I’m glad I have a great spotter). Not bad though I guess…

Powercleans workout:
135x4 warmup
225x3
225x3
225x3

The down part of the power clean is worse than the up part…

Aux workout: Rack pulls, reverse crunch, corner rows

Rack pull workout:
495x2x5 seconds
585x2x5 seconds
605x1x10 seconds

605x1x10 seconds. wow. This was basically the first time I have ever done a rack pull. I bet I could have done 7 plates on each side (675)x1

Reverse crunch workout:
3x10 @ 45lb plate

Corner row workout:
3 plates x 10
4 plates x 10
4 plates x 10

These sucked after doing the rack pulls…

20

5-18-09 Monday workout:

Two main workouts: Benchpress, Powercleans

Benchpress workout:

135x10 warmup
315x3
335x3
365x3
375x3
385x2
405x1.5…again!

405x2 is still a little out of reach. I think I could have gotten it maybe if I had tried it on the 3rd or 4th set.

Powerclean workout:

135x4 warmup
155x3
185x3
185x3
205x3

Right arm is hurting a little in the arm pit. I didnt want to go heavy to aggravate it…

4 Aux workouts: hanging leg raise, box squat, rows, reverse curl/shoulder workout

hanging leg raise:

3x15 @ bodyweight

box squat workout:

135x8
205x8
235x8

Rows workout:

1 set of 315x10ish

arm is hurting…didnt want to push it too hard.

Reverse curl/shoulders workout:

reverse curls:
15x2 45’s
10x2 45’s, 1 35
10x3 45’s

wow…these suck!

Shoulders:
40x10
40x10
40x10