Leg Ripper Offer's Log

[Leg_Ripper_Offer]

I’m starting this log as a secondary method to keep track of my training in addition to the notebook I use at the gym.

While I’ve done weight training to one degree or another for many years it was with no plan, no specific goals, a poorly constructed program, no squats or deadlifts, and a diet that wasn’t helping. Consequently I saw very few results. About a year and a half ago I started a reasonable program with specific goals, I began deadlifting and squatting, and aligned my diet with my training goals. Obviously, these changes led to significant progress in my lifts and body composition. I’m currently sitting at 212 pounds at 5’11".

Current maxes are:

Squat: 425 lb
Bench: 315 lb
Deadlift: 545 lb
Power Clean: 285 lb

My goals right now are for a 600 lb deadlift with a flat back and a 315 lb power clean.

[Leg_Ripper_Offer]

9/30/13
In order to fit this week’s training in my schedule I’ll have several workouts at 5:45 am. I don’t like morning workouts because I feel weaker and it usually means I’m pressed for time. Today was no different but I still managed to get some solid work in.

Clean Pulls for Warmup
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Barbell Back Squat
135 x 3
135 x 3
225 x 3
315 x 1
365 x 3
365 x 3
375 x 3
385 x 3

Superset Leg Press and Lying Leg Curl Machine
Leg Press
540 x 10
540 x 10
540 x 10

Leg Curl
140 x 10
150 x 10
150 x 10

[Leg_Ripper_Offer]

Another 5:45am workout this morning. Continued with clean pulls as a warmup trying to groove the beginning movement of a power clean.

Clean Pulls - Using very light weight to warm up and practice the movement.
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Flat Barbell Bench Press
135 x 5
225 x 3
275 x 3
275 x 3
295 x 3
305 x 1
305 x 1
First couple working sets felt difficult but by the third and fourth set was feeling strong and probably could have gone heavier on the singles.

Weighted Parallel Bar Dip
55 x 10
65 x 10
75 x 10
75 x 10

Superset Curls and Skull Crushers
EZ Bar Curl
80 x 10
80 x 10
80 x 10
80 x 10

EZ Bar Skull Crusher
105 x 10
105 x 10
105 x 10

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10/2/13

Clean Pull
135 x 5

Power Clean
135 x 3
135 x 3
185 x 3
225 x 3
225 x 3

Deadlift
225 x 3
315 x 2
405 x 3
425 x 3
455 x 1
475 x 1

Superset Cable Row and Pull Up
Cable Row
150 x 10
150 x 8
140 x 10
130 x 10

Pull Up
x8
x8
x5
x5

Back Extension
45 x 10
55 x 10
55 x 10

[Leg_Ripper_Offer]

10/3/13
Early morning workout after evening deads on little sleep. Tweaked traps on strict press so went very light on the rest of the workout. I think the injury was the result of inadequate rest much of the week due to my erratic training schedule.

Clean Pull
135 x 5
155 x 5
185 x 5

Strict Press Ladder
45 x 10
135 x 5
135 x 1
135 x 2
135 x 3
135 x 4
135 x 5
135 x 6
135 x 7
135 x 4

Arnold Press
50 x 10
50 x 10
50 x 10
50 x 10

Superset Dumbbell Side Raise and EZ Bar Front Raise
Dumbbell Side Raise
30 x 10
30 x 10
30 x 10

EZ Bar Front Raise
35 x 10
35 x 10
35 x 10

Cable Face Pull
60 x 10
60 x 10

[Leg_Ripper_Offer]

Friday 10/4/13

Used the hub and spoke method with deads as the hub to get additional deadlift volume in for the week. Since this was my second deadlift workout in 48 hours I keep the reps to singles and the weight low.

Bench
135 x 3
135 x 3
225 x 3
275 x 3
285 x 3
295 x 2
305 x 1
225 x 10

Deadlift
225 x 3
315 x 1
315 x 1
405 x 1
415 x 1
415 x 1
435 x 1
455 x 1
475 x 1

Superset curls and skull crushers
EZ Bar Curl
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

EZ Bar Skull Crusher
80 x 15
95 x 10
95 x 10
95 x 10
95 x 10

[Leg_Ripper_Offer]

Monday 10/7/13

Felt pretty good today and my neck was feeling better after taking the weekend off and getting treatment on it.

Power Clean
135 x 3
185 x 3
225 x 3
245 x 3
255 x 3
255 x 3

Barbell Back Squat
185 x 3
225 x 3
315 x 1
365 x 3
385 x 3
365 x 3
365 x 3
Wanted to work my way up to 405 x 3 today but on my second rep at 385 my weight shifted onto my toes and I missed the rep. I racked the weight and finished the last two reps. For some reason I didn’t seem to be able to get the bar into a comfortable position until my last set which turned out to be my easiest set.

Lunge - Bodyweight uphill
x 35
x 35

100m Sprint - Uphill
x 1
x 1
First time sprinting in a while but it felt good.

Machine Leg Curl
140 x 10
150 x 10
150 x 10

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Tuesday 10/8/13

5:45 am workout. It looks like I’ll have two early workouts per week for the rest of the month so I just need to get through them as best as I can.

Bench Press
135 x 5
135 x 3
225 x 2
275 x 3
225 x 10
225 x 10
225 x 10
Aggravated my trap/neck on the first set at 275. Was hoping to work from 275, 285, 295 for triples but decided to keep the weight low and increase the reps to prevent further injury. I didn’t realize how much I use my traps on bench until it’s hurt.

Dumbbell Bench Press
160 x 10
160 x 10
160 x 8
160 x 8

Superset Curls and Skull Crushers
EZ Bar Curl
85 x 10
85 x 10
85 x 10
85 x 10

EZ Bar Skull Crusher
95 x 10
95 x 10
95 x 10

[Leg_Ripper_Offer]

Wednesday 10/9/13

I’m still having some pain in my upper trap and neck area. Doesn’t bother me much on deadlifts, pull ups, and back extension but there was significant pain on rowing movements so I kept it simple and did what I could without pain to not hinder my recovery.

Deadlifts
225 x 3
225 x 3
315 x 3
405 x 3
455 x 3
475 x 2
495 x 1

Pull Up
x 10
x 10
x 10
x 10
x 10

Back Extension
70 x 10
70 x 10
70 x 10
70 x 10

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Friday 10/11/13

I took Thursday off this week because strict press is how I injured myself last week and since I’m still having some pain during overhead pressing movements. Did a hub and spoke workout using deads as the hub and bench and direct arm work as the spoke.

Bench
135 x 3
135 x 3
225 x 2
225 x 3
275 x 3
285 x 3
295 x 1
305 x 1
315 x 1

Deadlift
225 x 3
315 x 1
365 x 1
365 x 1
385 x 1
405 x 1
455 x 1
475 x 1
495 x 1 Slight breakdown in form on this rep.

EZ Bar Curl
85 x 10
85 x 10
90 x 10

EZ Bar Skull Crusher
95 x 10
105 x 10
105 x 10

Machine Curl
90 x 15
90 x 10
90 x 10

Cable Tricep Extension
60 x 15
70 x 10
60 x 15

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Monday 10/14/13

Matched my squat PR with a 425 single today. I didn’t intend to go that heavy today but everything felt pretty good so I kept adding weight. Probably had another 10 pounds if I really wanted to push it today.

Clean Pull - Warm up
135 x 4
135 x 3

Power Clean - Kept weight light to work on perfecting form as a warm up to squat.
185 x 3
185 x 3
185 x 3

Squat
135 x 3
135 x 3
225 x 3
225 x 1
315 x 1
365 x 3
385 x 2
405 x 1
425 x 1

Front Squat
135 x 8
185 x 8
225 x 8
245 x 8
265 x 5

Machine Laying Leg Curl - Different machine than normal
75 x 10
87.5 x 10
100 x 10
100 x 10

Machine Calf Raise - Different machine than normal
210 x 15
230 x 15
250 x 15
270 x 15

[Leg_Ripper_Offer]

Tuesday 10/15/13

Solid training today. With a little bit of forward lean I felt the weighted dips hit my chest nicely. Also worked up to matching my bench PR today. Once again, I didn’t intend to necessarily go that heavy but I felt good and worked up to a 315 single. It was a very tough rep so I couldn’t have gone any heavier. After hitting 315 I tied my rep PR with 225 by hitting 14 solid full ROM reps.

Bench
135 x 3
135 x 3
185 x 2
245 x 2
275 x 3
295 x 2
305 x 1
315 x 1
225 x 14

Dip
75 x 10
75 x 9
75 x 8
75 x 7

EZ Bar Curl
90 x 10
90 x 10
90 x 10
90 x 10

EZ Bar Skull Crusher
105 x 10
95 x 12
95 x 12
95 x 12

[Leg_Ripper_Offer]

Wednesday 10/16/13

Today was a 5:45 AM workout after an evening workout. Didn’t feel fully recovered and couldn’t get in the groove on deads so I kept it light today. Also stayed away from rowing movements until my trap/neck heal fully. It’s feeling better today but definitely not 100%.

Deads
225 x 3
225 x 3
315 x 2
315 x 1
365 x 3
405 x 3
425 x 3
425 x 1

Pull Up
x 10
x 10
x 10
x 8
x 8

Back Extension
75 x 10
75 x 10
75 x 10
75 x 10

[Leg_Ripper_Offer]

Thursday 10/17/13

Today was the first day since I injured my neck two weeks ago that I woke up without considerable pain. I had another 5:45 AM workout today as well. Because I feel like I’m finally on the mend I didn’t want to push it too hard and risk hurting myself so I did a mostly normal shoulder workout today but kept the weight considerably lighter than usual. I’m looking forward to November when I’ll be back in my normal evening training schedule and should be fully recovered from this neck injury.

Strict Press
95 x 5
95 x 5
95 x 5
135 x 5
135 x 5
135 x 5

Arnold Press
70 x 15
90 x 12
90 x 12
90 x 12
90 x 12

Superset side and front raises
Dumbbell Side Raise
40 x 15
40 x 15
40 x 15

Plate Front Raise
45 x 10
45 x 10
45 x 10