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Post by vince148 on Jan 18, 2008 12:05:19 GMT -5
Fri 1/18/08 SQ/DL day Box SQ(Preds):45+purples/5; (blues only):45x5, 135x3, 185x2, 225x2, 265x2x3sets, wraps:295x2x2sets band pulls w/minis(preds):205x1, 225x1, 245x6 singles, 245+40#chain/1, 245+80#chain/1, 245+120#chain/miss...got it to just above knees, couldn't lock it out. tore callous. roller hypers:90x12, 140x12x2sets
I was thinking of deloading, but decided to just cut back the band tension a little to get my 3rd week in. I figure the greens and purples together are about 230 while the blues alone are 200. Was very happy with my session.
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Post by vince148 on Jan 19, 2008 15:21:36 GMT -5
Sat 1/19/08 upper acc day sea hammer iso row:180x8, 200x8x2sets, 220x8 front pulldowns, wide grip, palms in:110x10x3sets, 120x10 inclne db shrugs:60sx12x3sets rope face pulls:110x12, 120x12, 130x12 ov band ext:4x25w/mon.mini
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Post by vince148 on Jan 21, 2008 20:33:05 GMT -5
Mon 1/21/08 SQ/DL acc day CSR:50x8x4sets front pulldowns w/fat rot. bar:110x8, 90x8x3sets rev. hypers:180x10, 230x10, 270x10, 320x10 GHRs:3x10w/bwt st. ab pulldowns:110x20x2sets
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Post by vince148 on Jan 23, 2008 22:08:15 GMT -5
Wed 1/23/08 BP day BP:45x8x2sets, 95x5, (2B&2chains per side):135x3, 165x3, 185x1...felt really heavy today; shirt&2B&2chains per side:235x3, 1B:275x1, no boards:305...touched, but somehow was in a bad position and couldn't start it...waited about a minute and tried again, this time got it off chest, but went back over face...missed again. Finally...305x1...PR!!! 4B,pinky on rings(w/2chains per side):185x5, 205x5 215x5
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Post by vince148 on Jan 25, 2008 11:58:16 GMT -5
Fri 1/25/08 SQ day Box SQ(MPBs):45+blues/5, (Blues & purples):45x3, 95x3, 135x2, 185x2; suit down:225x1...bad form, Metal briefs and canvas is way too much. Took briefs off and just used canvas. straps down:225x2, 265x2, 295x2, straps up & wraps:325x1...a real grinder!!! 45 back raise:3x12w/mini around neck
Feeling a little rubbery.
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Post by vince148 on Jan 26, 2008 14:44:55 GMT -5
Sat 1/26/08 DE BP day speed BP(w/dbl.minis):45x8, 65x5, 85x3x9sets...alt grips; 2B:105x3, 125x3w/pause, 145x3w/pause ly. db tri ext:45sx8x4sets front plate raise:35x12x2sets side laterals:15sx12x2sets
Haven't done any speed work for a while, so I decided to change things up a little.
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Post by vince148 on Jan 28, 2008 19:16:23 GMT -5
Mon 1/28/08 SQ/DL acc day GMs off pins(#7)w/buffalo bar:135x5, (+2chains):185x5, 225x5, 275x5, 315x5, 345x3, 375x3 rev. hypers:200x8, 300x8, 400x8 GHRs:2x10w/bwt, 1x10w/10#
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Post by vince148 on Jan 30, 2008 21:00:22 GMT -5
Wed 1/30/08 BP day BP:45x8x2sets, 45+dbl.mini/5, 2B:45+2dbl.minis/5, 45+dbl.mon.mini&dbl.mini/3, 45+dbl.purple/3, (+dbl.purples&dbl.minis):45x3, 65x1, 85x1, 105x1, 115x1, 125x1...PR 4B(+dbl.minis):135x5, 185x5, 230x3...PR, 245x3...PR band pushdowns:4x12w/mon.mini hammer low row:140x8, 180x8, 230x8 rope face pulls:120x12x3sets
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Post by vince148 on Jan 31, 2008 14:28:38 GMT -5
Thu 1/31/08 SQ/DL day Trained today as we're suppose to get 5"-10" of snow tonight and tomorrow and with the gym already an hour away...well, you understand.
SQ(briefs):55x5, 145x3, 235x3, suit down:325x2, 375x2, wraps:415x1, straps up:465x1, 505x1...a little high, but very easy. Not bad for first squats in gear since meet in October. rack pulls just below knees(Preds):225x1, 275x1, 315x1, 365x0...callous; used straps:365x1, 405x1, 455x1
Edit...Almost forgot. On my 505, all the usual spotters were busy. So, I found someone to stand behind me to spot me. As I'm wrapping, he asks me, "Is this a deadlift?" You know what I'm thinking. I just asked somebody to spot me and he doesn't even know a squat from a deadlift!!! Keep in mind that I squat in a Crepensik monolift. So there is some measure of comfort knowing that if I miss I'll just crash on the pins. Fortunately, I was real strong and didn't have to worry about making the weight. I was more concerned about getting back in the racks when I was done.
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Post by vince148 on Feb 2, 2008 14:25:35 GMT -5
Sat 2/2/08 DE BP day speed BP(+1/2minis):45x8, 75x5, 95x3x9sets...alt grips; add 2B:115x3, 145x3w/3sec pauses, 165x3w/3sec pauses skull crushers w/EZbar on floor:70x8x2sets, 70+40#chain/8x2sets incline flyes:25sx12x2sets, 30sx12 side laterals w/low cables:20x12x3sets
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Post by vince148 on Feb 4, 2008 20:01:27 GMT -5
Mon 2/4/08 SQ/DL acc day roller hyper:90x10, 140x10, 180x10, 200x10 45 back raise:25x10, 50x10x2sets GHRs:10x10, 20x5, moved pad up bwt/10 sea. single leg press:120x10x3sets ea. leg
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Post by vince148 on Feb 6, 2008 18:06:33 GMT -5
Wed 2/6/08 BP day BP(rev. blues):185x8, 225x5, 275x3, 315x3, 335x3, 345x3; 2B:365x1, 390x1, 410/miss...this was a PR attempt. Because of the snow. I lifted early in the day which means I tried this with no food in my body. band pushdowns:6x12w/mon.mini hammer iso low row w/minis:90x8, 140x8, 160x8x2sets plate raise:35x12x2sets rear delt mach:50x12, 60x12
I'm really tired of all this snow!!!
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Post by vince148 on Feb 8, 2008 12:17:23 GMT -5
Worst squat workout in a loooong time. Don't know what caused it. Maybe it had to do with having to dig out of 16-20" of snow yesterday. At any rate, it was like I had absolutely nothing today.
Fri 2/8/08 SQ/DL day Box SQ(DP briefs...had my DP hardcore powerpants shortened):45+blues/5;
+blues&purples: 45x2...things started badly right from the get-go. first, bar slipped off my back and I only got 2 reps. Wrist has been sore last couple of weeks, so put wrist wraps on from here on out. 45x3 135x3 185x2
suit down 235x1
wraps 275x1
straps up 315x0...nothing there; hit 325 couple of weeks ago.
had to figure out how to salvage this workout, so took the purples off. suit down,no wraps 275x2
wraps 295x2x2sets 315x2
rev hypers:180x10x3sets Elite CSR:35x8, 60x8, 75x6 GHRs:2x10w/bwt, 1x10w/10#
I'm thinking about taking the entire week off. May just need some more rest.
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Post by vince148 on Feb 13, 2008 22:16:55 GMT -5
With all the snow shoveling the past week, my back and legs have been really tired and have left me with not a lot of energy. So, I decided to shut it down for a few days by not doing any of my usual accessory days. The result was that this was one of my best bench sessions.
Wed 2/13/08 BP day BP:45x8x2sets, 95x5; 3B:135x3, 175x3, 205x3; shirt & 3B:255x3, shirt & 2B: 275x2, 315x1, shirt & 1B: 335x1, 355x1...pretty sure this is a PR shirt & 4B: 375x1, 345x5 band pushdowns:4x12w/mon.mini
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Post by vince148 on Feb 15, 2008 11:56:43 GMT -5
Fri 2/15/08 SQ/DL day Box SQ w/SSB & st. wt. (Preds):45x5, 95x5, 135x3, 185x3, 225x2x3sets, 245x2x3sets DL band pulls w/dbl.dbl.minis(Preds):185x1, 225x1, 250x1, used straps from here to protect callous:275x1, 300x1, 320x3 singles...PR roller hyper:180x10x3sets EFS CSR:25x8, 50x8, 75x6x2sets GHRs:1x10w/10#, 2x10w/25#
Deloaded on squats today.
The gym is getting ready to move as they are almost done with their new building. I got to the gym and saw that all the rubber flooring was pulled up. When I got into the powerlifting room, the monolift was pushed in the corner with dumbbells and frames leaning against it. After finagling a few things and pulling out the SSB, I was able to get my work in.
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