Ghost's Log

[GhostOD]

I've decided to start a new log, as I'm entering a stage of taking my lifting a bit more seriously, and I'd like to log them all here without the clutter of my previous, misdirected workouts.

I see people usually post some stats and stuff in their first log post, so I'll follow that lead.

Goals: to do a raw meet in the next 12 months.
Age:20
Height 5'11
Weight: No idea, probably in the 210s. I've always been of the mindset to not worry TOO much about the weight on the scale, until I decide to do a meet and need to fit into a weight class. I am currently trying to tidy myself up a little bit though.

Some Recent PRs:
-285 Floor Press
-495 pull off of pin 1

I know that these dont mean shit to you guys, but thats some of what ive been up to lately.

You can view the rest of what I've been up to lately here, in my last log:
http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/ghosts_training_log

And, from my last log, a quick write up of this morning's DE Lower session.

GhostOD wrote:
It is very hot here today. Weight room was crazy humid. I took that as a challenge, and flew through my DE Lower workout. the whole thing felt like conditioning. Back held up well though, everything moved light and fast.
Beltless everything today.

Low Box Squat w/ foam.
Barx2x2
952x2
145x2x2
165x2x2
1852x2
205x2x2

Deads
135x1
225x1
275x1
315x1
335x5x1

Walking Lunges
40sx3xfailure

Smith Abs
65lbsx4x8

[GhostOD]

24/7/2011- Recovery

AM:
-walked to the high school, ran 8 laps. walked home. done on an empty stomach.

PM:
-Foam and Lax ball for glutes and quads
-hip mobility
- additional 30 minute walk

[GhostOD]

ME Upper 26/07/2011

Trained in my hometown today.

Reverse Sled Drags x 8 trips

Shoulder warm ups

ME 2 Paused Two Board bench. regular grip. all sets of 5
95
135
155
185
205
225
245
275
285<--PR?
230x2x8

Seated Barbell Press with hanging weights 5x10
Chest Supported Rows 4x10 with each handle, 8x10 total
Incline Tri Extensions 3x12

Prowler x 7 trips ( 1 trip = a run with high handles and a return run with low handles)

[GhostOD]

27/7/11

Kinda Me Lower

Sumo deads, all triples.
135
225
275
315
365
385
405
425

RDL
225x5x5

Cable Abs
3x10

-sprints x lots

[GhostOD]

29/07/2011

Pretty tired today, I went to see my favorite band last night. Resulting in not much sleep and too much travel. And not enough food. Seeing em again tonight on my home turf though. After I got home, napped and ate, I hauled my ass over to the weight room for:

DE Bench

Warm up:
-Band pec stretch
-Lat Hang
-Chins 2x4
-D-Bell Cleans 2x10

Bench
Barx2x3
120x2x3
stopped with the bar weight there, there rest of the rest were done by adding hanging weight.
140x2x3
150x2x3
160x4x3
165x4x3

Close Grip Bench Press
190x12,9,9= 30 total reps

Standing D-bell Press 4x10

D-Bell Row
90sx3x8
110sx3x8

Pressdowns ( four different handles) 4x10

[GhostOD]

30/7/2011

DE Squat

B.Sq
Barx2x2
135x2x2
155x2x2
185x5x2
205x5x2

Pulls
275x12x1

45 degreex 100 reps
Absx 100 reps

1/8/2011

Deload ME Upper

Press
105x5
120x5
135x5,5

Pullups
Dips
Curls
Hills

[GhostOD]

2/8/11

Deload Me Lower

Squat 3x5
RDL 2x10
Abs 2x10
Hills

[GhostOD]

4/8/2011

Deload Upper

Bench
135x5
150x5
165x5

BB Shrug 3x10
D-Bell Fly 3x10
T-bar Row 3x10
D-Bell Hammer 3x10

Hills x20

[GhostOD]

Deload lowe 2
5/8/2011

pulld
200x5
225x5
245x5

45 extx2x10
GMs 2x10
absx2x10

[GhostOD]

6/8/11

tons of mobility and stretching
30 mins incline treadmill steady state
more stuff to keep me feeling good

7/8/11

this cycles gonna be a bit different. I'm working on building some muscle, bringing some RE days in. Also gonna fix my bottom end weakness on my squat ( w/o knee wraps). its ridiculous, i get like 100lbs out of my wraps, thats not okay. I'm weak. started the cycle off a day early, as i wont be able to get over to the weight room tomorrow. there was a weird group of dudes training speed deads and shoulders today... anyway

ME Upper

• extended warm up. lots of stretching.

-CG Bench Press
115x5
140x5
165x5
185x5
205x5
225x5
250x5..tried six, didnt happen, woulda been a PR
200x10

Seated Barbell Press
65x5
95x5
115x5
135x5
155x5
105x3x10

*My shoulders are weak. Need to fix.

-Wide Grip Lat Pulldowns 5x10
**long and slow, good reps. I had never really felt my last working enough on this exercise until today, felt great. last set done to failure.

Rope Pressdowns 5x10
*** last set done to failure
D-Bell Curls 5x10
**** last set done to failure

Hill sprints:
-big hill x 12 sprints with no rest

[GhostOD]

9/08/2011
lots of restoration stuff, some 'cardio'

10/08/2011
ME Lower

Took it easy today, despite lots of warming up, my back still felt shitty. didn't push anything hard at all.

-long warm up.

Low Box squats ( all sets of 5)
135
165
200
225
245
265
275
295
300

Pin 1 sumo pulls ( all sets of 5)
185
225
275
315
345
385

Weighted 45 degree back extension. 5x10
I dont know who the fuck uses this thing aside from me, but everytime i got to use it, its set for someone who is like 5'5. And it takes FOREVER for me to adjust it to my height. minor annoyance of the day.

Smith ups 5x10

Hill sprints x big hill x10

[GhostOD]

12/8/2011

In severe pain.

DE Upper

Fat Bar Floor Press ( i used the pussy pads to replicate fat gripz haha)

Barx2x3
135x2x3
155x2x3
155+30lbs chain x 4x3 wide
155+30lbs chain x 4x3 narrow

Flat D-Bell Press ( full disclosure: i suck dick at this exercise, guess that means I should start doin em more huh?)
50'sx10
60'sx10
70'sx10
80'sx10
90'sx8

D-Bell Row
95sx3x8
110sx3x8

Incline D-Bell Ext 5x10
Cable Curls 5x10

no conditioning because I feel like shit

[GhostOD]

15/08/2011

Trying to feel out which movements I can do, and trying to rehab my hip . I hate everything right now and I'm super frustrated and discouraged.

Standing Press 3x5, 3x10
Pull Ups 12x whatever
BB Shrug 5x10
Dips 5x10

Mobility/ stretching/ rehab stuff for 45 mins.

[GhostOD]

18/08/2011

Injury rehab/RE Lower

extended extended warmup and mobility.

Deads
185x 75 reps in 8:04

Unilateral Leg Press 6x10x empty sled

Split Squats B/w x 5x10

[GhostOD]

ME Upper.
Intresting session, my first one back. Also my first one with the powerlifting club here, at the new training facility. We had 5 guys lifting today, all doing floor press with chains. Things were a little disorganized ( i had nothing planned), but here's what I got through

Warm up:
Band Pec Stretch
Band Dislocation
D-Bell Clean
Rows
Lax Ball

Barbell Floor Press
Barx4x2
95x3
95 2chains a side ( 80lbs total)
135x3 2 chains a side
185x3 2 chains a side
205x3 2 chains a side
225x3 2 chains a side
185x5 3 chain
185x2 4 chain
185x15

Tricep Death on Floor.
Used 185, did two rounds from the 2 board up to six. Six reps on each board

CSR 5x10
Rolling D-bell ext 3x15
BB curl 3x15

[GhostOD]

22/8/2011

Kinda DE Lower.

Still all jacked up and stiff. Did what I could while I was still on the low end of the pain scale, got a couple tips that seem to be making a difference though, hoping to be in much better shape for thursdays ME SSB Squats.

warm up:
foam roll
Lax Ball
Mobility
Stretch
couple GHRs

Box Squat
barx2x2
barx2 ( added 3 chains per side for all sets)
135x2
225x5x2

Pulls
5 single with 4 chains

Band abduction 3x20
Split Squat 2x10

[GhostOD]

24/8/2011

Kick ass DE Upper

Warm up: lots of stuff

Bench with 60lbs of chain per side

115x3x3 Close grip
135x3x3 Medium Grip
145x2x3 Wide Grip

Close Grip 5 Board Press Against Mini bands.
All sets close Grip
135x5
205x5
225x5
225x11

Lat Pulldowns 4x12

[GhostOD]

25/08/2011

Attempted an ME Lower
Felt like shit

The results:

Warm Up:
Band Pull thru 3x20
Band Abduction 3x20
Hip mobility
LAX Ball on glutes

SSB Low Box Squat. First time with the SSB.
Barx3x3
170x3
220x3
265x3
310x1
265x3
240x2x5

BB Glute Bridge 135x2x10

[GhostOD]

28/08/2011

ME Upper.

Had a big party last night. Up all night, barely ate, sluggish all day.

Warm Up:
Band Dislocation
BPA
Hip stretch
Lat Pulldowns

Bench Press
Barx3
95x3
135x3
185x3

100kgx3 ( added rev. blue band)
140kgx3
160kgx3
180kgx1
190kgx1
200kgx1

I'll get the vid up shortly

Seated D-Bell Press 5x8-15
Pressdowns 3x15
CSR 3x15
Shrugs 3x15

[GhostOD]