[quote]Crippler56 wrote:
Thanks guys. I’m just more mad at myself. [/quote]
Think we all know the feeling. Great job anyway!
Thanks Sen, live and learn. I’m still kind of a rookie. I just need to regroup and not do that again.
4/22/13
5/5/5 Squats
1 x 10 x 135
1 x 5 x 185
1 x 3 x 275
1 x 5 x 365
1 x 4 x 415
1 x 10 x 455
Machine Leg Press
1 x 10 x 250
1 x 10 x 280
1 x 10 x 310
1 x 10 x 330
Leg Extensions
1 x 10 x 150
1 x 10 x 180
1 x 10 x 210
1 x 10 x 240
My gym is closed this week for a remodel. Since that was the case I got a day pass to a gym not too far away. I’m not a big fan of the squat area. I placed the pegs a little high, and had trouble getting the bar off the rack. It really screwed me up for my final two heavy sets. My form sucked big time because of it.
Thanks Sen, live and learn. I’m still kind of a rookie. I just need to regroup and not do that again.
4/22/13
5/5/5 Squats
1 x 10 x 135
1 x 5 x 185
1 x 3 x 275
1 x 5 x 365
1 x 5 x 415
1 x 10 x 455
Machine Leg Press
1 x 10 x 250
1 x 10 x 280
1 x 10 x 310
1 x 10 x 330
Leg Extensions
1 x 10 x 150
1 x 10 x 180
1 x 10 x 210
1 x 10 x 240
My gym is closed this week for a remodel. Since that was the case I got a day pass to a gym not too far away. I’m not a big fan of the squat area. I placed the pegs a little high, and had trouble getting the bar off the rack. It really screwed me up for my final two heavy sets. My form sucked big time because of it.
You couldn’t reset the pegs? I always err on the side of too low. I’d rather squat the weight out than try to lift off with raised heels.
Do you get a 50 lb. gain from gear on both DL and squat?
KP, I could have reset them. By the time I found it was not going to work, I already had a bunch of weight on. I chalk it up to being too lazy to strip the bar. i like going lower as well, and I should have.
I have never done a geared squat. My Inzer DL gear is normally a 50 pound increase.
4/23/13
5/5/5 Bench (First raw bench workout in over two months. Its been that long well since I have done more than one or two reps)
135 x 10
185 x 5
225 x 3
240 x 5
265 x 5
300 x 1 (WTH!!!)
275 x 1 (for speed)
225 x 10
Machine Incline
5 x 1 plate
5 x 2 plates
5 x 2 plates + 25
5 x 3 plates
Pec Deck
20 x 50
20 x 70
20 x 90
20 x 105
I’ve become a gym nomad, while the remodel is going on at my gym. I’m finding every place in town that gives free trial memberships. Today I workout with a co-worker at his gym.
I have no idea what happened on my final heavy set. I suppose I could have tried again, but I was too pissed at that point. Plus my right shoulder was hurting ( I forgot my Ibuprofen, pre-workout)
I’ll chalk this up to a different gym and bench. Plus no reps in a couple of months. My plan is to DL and bench at a meet in June. We’ll see how the next couple of bench workouts go, before I move forward.
4/26/13
Deadlift
1 x 10 x 155
1 x 5 x 205
1 x 3 x 243
1 x 3 x 473
1 x 3 x 485
1 x 1 x 510
1 x 1 x 485
Good Morning
4 x 10 x 250
Seated Leg Curls
1 x 10 x 150
1 x 10 x 175
1 x 10 x 190
1 x 10 x 205
The remodel at my regular gym continues. It was supposed to be open again this coming Monday. It has now been changed to Thursday. I found a gym that gives you seven days free. They have a nice deadlift area. The only problem it is a mix of kg bumper plates and pound normal plates. I was all messed up with my numbers. I was a little pissed with 510 x 1 until I noticed my earlier sets were all more than I normally would do. I threw in the last set at 485, and it flew up.
I think I will bag 5/3/1 for the next seven weeks and just do doubles and singles.
4/26/13
Deadlift
1 x 10 x 155
1 x 5 x 205
1 x 3 x 243
1 x 3 x 473
1 x 3 x 485
1 x 1 x 510
1 x 1 x 485
Good Morning
4 x 10 x 250
Seated Leg Curls
1 x 10 x 150
1 x 10 x 175
1 x 10 x 190
1 x 10 x 205
The remodel at my regular gym continues. It was supposed to be open again this coming Monday. It has now been changed to Thursday. I found a gym that gives you seven days free. They have a nice deadlift area. The only problem it is a mix of kg bumper plates and pound normal plates. I was all messed up with my numbers. I was a little pissed with 510 x 1 until I noticed my earlier sets were all more than I normally would do. I threw in the last set at 485, and it flew up.
I think I will bag 5/3/1 for the next seven weeks and just do doubles and singles.
4/28/13
My gym sage continues. Today I trained in my home gym. I have an ok set-up in my garage, that has not been used in about three years.
Military Press
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 3 x 160
1 x 3 x 170
1 x 9 x 180
Front Pulls
1 x 10 x 45
1 x 10 x 65
1 x 10 x 85
1 x 10 x 95
Front Raises
4 x 10 x 45
Side Raises
4 x 10 x 35
It was an alright day. I just wanted to get done, due to a lack of equipment. My normal gym is not due to open until Thursday, the same day I leave town for training.
5/2/13
My gym finally opened again today!!! Since I need to leave town for work for a couple days, I was there at 0500 when they opened. I did a light deload bench day. I have another contest in about six weeks, so I just wanted to get loose and feel better about myself.
Bench:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 1 x 300
1 x 1 x 315
Cable Cross Over:
1 x 10 x 30
1 x 10 x 40
1 x 10 x 50
1 x 10 x 60
I kept it light and easy. Also both shoulders are hurting, so this give me another week to heal. I start going heavy again next week.
5/5/13
Deadlift
1 x 10 x 135
1 x 5 x 185
1 x 2 x 225
1 x 1 x 275
1 x 2 x 315
1 x 2 x 425
1 x 1 x 520
1 x 3 x 445
Good Mornings
4 x 10 x 250
Laying Leg Curls
1 x 10 x 80
1 x 10 x 95
1 x 10 x 110
1 x 10 x 125
MTS Crunches
4 x 10 x 50
I’m about five weeks out from my next contest. I’m going to work on doubles for a couple of weeks. I tried 520 for a second rep and got it to my knees. This was my first deadlift session after our gym had its remodel. The new plates are plastic covered and smaller. The 45s are about the size of a standard 35 pound plate. Think this should work well at the meet standard kg plates.
5/8/13
Bench:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 3 x 315
1 x 3 x 335
1 x 3 x 365
1 x 1 x 405
Cable Flies:
1 x 12 x 32.5
1 x 12 x 37.5
1 x 12 x 42.5
1 x 12 x 47.5
Machine Pec Flies:
1 x 12 x 70
1 x 12 x 100
1 x 12 x 130
1 x 12 x 160
1 x 12 x 190
1 x 12 x 220
1 x 12 x 250
It felt good today to bench heavy again. I trained today with one of my partners. They are looking at another USPA meet in July. I just want to focus on my next meet in June. I have some pain in my right shoulder, so I am trying to baby it with cables and machine work.
5/9/13
5/3/1 Military Press
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 165
1 x 3 x 185
1 x 6 x 195
Kroc Rows
4 x 10 x 100
Front Raises
4 x 10 x 50
Rope Pulls Downs
6 x 12
V-Bar Pull Downs
6 x 12
Reverse Rope Pull Downs
6 x 12
Dip Machine
6 x 12
I’m still trying to baby the shoulder. I suppose it wont get better until later this year, when I am no longer training for a contest.
Was that 405 bench raw? Good work on the deads. I read about the meet so it sucks when trivial technical points mess you up, had it happen to me too. I bet the next meet you’ll have a great day.
5/10/13
Thanks GV. One day I’ll move past rookie mistakes.
Since I attended training on my days off, I have five days off in a row from work. I probably should have took today off from the gym, but I really don’t have anything else to do. For this reason I worked a light bicep day. I rarely train them anymore, and I thought I would stretch out a little. I’ll take a day off (I’m coaching my daughter’s basketball game) before deadlifts on Sunday.
Barbell curls:
1 x 10 x 45
1 x 10 x 65
1 x 10 x 95
1 x 10 x 115
Dumbbell curls
1 x 10 x 35
1 x 10 x 40
1 x 10 x 45
1 x 10 x 50
1 x 10 x 55
1 x 10 x 60
Rope Curls
1 x 12 x 50
1 x 12 x 65
1 x 12 x 80
1 x 12 x 95
Concentration Curls
4 x 10 x 30
Preacher Curls
4 x 10 x 30
It was pretty easy, but it got me out of the house.
5/12/13
Deadlift
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 2 x 325
1 x 2 x 435
1 x 1 x 525
1 x 1 x 495
1 x 2 x 455
1 x 3 x 405
Good Mornings
4 x 10 x 250
Laying Leg Curls
1 x 12 x 80
1 x 12 x 95
1 x 12 x 110
1 x 12 x 125
MTS Crunches
4 x 12 x 50
Good energy today. Although I’m a little behind where I thought I should be, I feel pretty good.
5/15/13
3/3/3 Squats
1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 3 x 380
1 x 3 x 435
1 x 4 x 480
1 x 2 x 505
Front Squats
1 x 10 x 225
1 x 10 x 245
1 x 10 x 275
1 x 10 x 295
Leg Extensions
1 x 10 x 190
1 x 10 x 220
1 x 10 x 250
1 x 10 x 280
Today was supposed to be bench, but both my partners bailed on me. It looks like the the same goes for tomorrow. I’ll hit it with or without them. Today was good, but I’m still not sure about our new rack. I probably had a couple more in me at 480. I’m just not used to the rack. I threw in a bonus set, to leave with a good feeling.
5/16/13
Bench:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 3 x 315
1 x 2 x 335
1 x 2 x 365
1 x 1 x 415
1 x 3 x 245
1 x 5 x 225
Low Cable Crossovers:
4 x 10 x 35
Machine Flies:
4 x 12 x 130
Machine Incline:
4 x 13 x 50
Today was pretty solid. 415 was good, other than I lifted my butt a little. My shoulder felt good going in, no pain. It started to hurt after 415. I kept it light after that, to protect the shoulder. I had planned on dumbbells and declines, but I scapped that idea. I’m just less than a month away from the contest. I really want a 400 pound bench at a meet. I figure I have two hard workouts left, and then an opener workout.
Solid work Crippler. 400 at the meet doesn’t look like it should be any problem.
5/20/13
Deadlift
1 x 10 x 135
1 x 3 x 185
1 x 3 x 225
1 x 1 x 275
1 x 1 x 315
1 x 1 x 405
1 x 1 x 485
1 x 1 x 505
1 x 1 x 530 (missed lock out)
1 x 1 x 475
1 x 3 x 405
1 x 5 x 315
Seated Leg Curls
4 x 12 x 150
Probably the second to last DL workout before the meet. The first two money sets were easy. I missed lock out on 530. I think maybe too many warm up sets is to blame. I still have the idea of 550 at the meet, but we shall see.
5/21/13
Deload Military Press
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 105
1 x 5 x 125
1 x 5 x 140
Kroc Rows
4 x 10 x 100
Front Raises
4 x 10 x 50
Rope Pull Downs
5 x 12
V-Bar Pull Downs
5 x 12
One Arm Extensions
4 x 10 x 30
Dip Machine
4 x 12
With three weeks to go I need to work on my diet. I’m only eight pounds over, but I don’t like to be stressed out about it. I’ll start to mix in some cardio next week. Also, since it is a push/pull meet I think I’m done with squats for a while. I want my legs to be fresh for deads.