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Thread: Training Log
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06-03-2005, 10:52 AM #1
Training Log
My next meet will be in September at the APF Georgia State Meet. I will start posting my training with tonight's squat workout.
Last edited by Power76; 06-03-2005 at 12:38 PM.
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06-03-2005, 06:44 PM #2
6/3/05
Squat: briefs on, 145/8, 235/5, 325/3, 415/1, added suit straps down, 505/3, 555/2, added knee wraps, 600/1Last edited by Power76; 06-04-2005 at 06:15 PM.
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06-04-2005, 05:35 PM #3
6/4/05
glute ham raise: 3x6 w/25lb. plate
reverse hyper: 3x8 270lbs.
pull thrus w/choked blue band: 2x10
dragging sled: 2 trips w/90lbs.
spread eagle sit ups: 3x10 w/55lb. dumbell
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06-04-2005, 11:58 PM #4New Member
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traininmg log
glad to see your posting powerman! i like seeing the workout setups and exercises. you train westside??
Biglexi
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06-05-2005, 06:09 AM #5Originally Posted by lexi83
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06-06-2005, 08:12 AM #6Associate Member
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Nice numbers Bro. I too use a pulling sled. I can't keep a training partner though that is willing to keep pulling the sled. Everyone thinks they want to until they try it. Pretty punishing. On days I pull the sled I normally do 8 x 50 yds pulling 90 lbs. Pull sprint. I rest 20 sec. between pulls. That will kick your ass after a hard workout.
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06-06-2005, 07:43 PM #7
This one is not really worth posting.
Suspended good morning with safety squat bar: 150/5, 240/5, put belt on, 330/3, 380/1, 420/0 miss, what?? Tried again, 420/0 miss, came halfway up and I strained for a good 5 seconds and nearly passed out. I think all of the lower back work I did on Saturday came back to haunt me. Oh well, lesson learned. I didn't see any point of doing any assistance so I went home to pout. LOL
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06-06-2005, 07:49 PM #8Originally Posted by power65
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06-07-2005, 07:27 AM #9Associate Member
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Pulling the sled w/ most definitely get you in shape, and should help shed some pounds. Note: You might want to give your lower back a little more rest that what you have previously done. I know your fired up and really want to do your best, but sometime too much is not a good thing. Got to let those muscles rest. Remember.....alot of what you do carries over from other workouts.
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06-07-2005, 06:09 PM #10
You are correct. I have to keep recovery in mind more than I have had to in the past as I am no longer on any "supplements". My strength is way down from where it was at my last meet and I don't recover as fast. It's a little depressing. In fact, I have come to a point where I need to decide which path I want to take. If I stay clean maybe I should consider a USAPL meet so I won't have this pressure inside of me to out do myself. As of right now I can't get through a workout without having thoughts of jamming 3 cc's into my delt. Anyway thanks for the advice.
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06-07-2005, 08:36 PM #11Originally Posted by Power76
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06-08-2005, 07:37 PM #12Originally Posted by RJstrong
max effort bench 6/8/05
2 board press: 135/a bunch, 185/5, 205/5, 225/3, 250/3, 275/1, 300/1, 315/1, 325/0 miss My best on this is 365 so I am way off from where I was.
lockouts from pin # 10 (around 6 inches): 315x3 x 3 sets
pulldowns: 160 lbs. 3x8
side dumbell raises: 25's for 2x8
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06-09-2005, 02:39 PM #13Associate Member
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Originally Posted by Power76
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06-10-2005, 06:19 PM #14Originally Posted by power65
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06-10-2005, 08:46 PM #15
Box squat with green bands: (belt only) 135/5, 185/5, 225/5, 275/3, 315/3, no bands, no box, 350/3, 365/2, 405/1
I just kind of screwed around today. I have been doing westside for so long now I am kind of bored. I think I will go back to the basics for a while and see what happens.
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06-13-2005, 10:01 AM #16Associate Member
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Power76,
Sorry it has taken a few days to get back with you, i've been out of town. I just sent you a PM.
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06-13-2005, 10:21 AM #17Originally Posted by Power76
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06-13-2005, 06:30 PM #18
I put my belt on when I got to the set of 330. I do regular good mornings and chain suspended. The suspended ones are a little harder because you are starting from a dead stop at the bottom. Just like the deadlift. I normally don't do all out regular good mornings because they are tough for someone to spot you. If you can't get up with a suspended GM you can just drop it back in the chains. I usually do regular ones for reps with weight I can handle and I usually don't wear a belt on them but sometimes I do. Some guys never wear a belt when they do good mornings and they feel they work better if you do them without one. Just be careful if you don't wear a belt. Some of these guys have developed hernias from this. And yes, the belt gets in the way a little bit but not to bad.
Last edited by Power76; 06-13-2005 at 06:50 PM.
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06-13-2005, 07:04 PM #19
6/13/05
bench with 3 chains per side: bar/10, 95/6, 135/5, 155/5, 185/5 x 3 sets
skull crushers with tricep bar: 90lbs x 2 sets. I was going to do 4 sets but they were killing my elbows
DB shoulder press: 3 sets of 8 with the 65's. To easy need to go up to 75's or 80's
chest supported rows: 3 sets of 10 with 3 plates
I actually felt pretty good tonight. Must of been the Rage Against the Machine that was blaring in the gym.
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06-22-2005, 03:36 PM #20
I took a 2 week vacation from powerlifting and really havn't been responding to peoples posts, but I have to admit I was still checking things out here. How is the training going, I hope well, I'm sure it is. Keep posting brother I know it's a pain sometimes but as you said before I think we can all learn from others training cycles. I know my last training cycle needed some tweaks. I felt like I came in to my last meet just way overtrained. I peaked about 2-3 weeks too early. So I would like to see how you pace yourself. For my next meet I'm considering training 8-10 weeks out as opposed to 12, but I am still unsure. I think I just did too many heavy singles too close to the meet? I don't feel as bad now... after I found out 50 people bombed out at SR. Nat. and 10 including myself bombed in the 242's... there were times when the meet seemed like total pandemonium so I can kinda understand the huge bomb out #'s. Anyway brother good luck, train hard!
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06-22-2005, 08:38 PM #21
Thanks man. Here's an update.
6/15/05
raw squat: 145/10 x 2 sets, 235/8, 325/5, 285/8
leg press: 490 3x10
leg curl: 110/10, 100/10, 90/10
calf stuff/abs
6/17/05
6/20/05
light bench: worked up to 240
close grip 2 board: 185 3x8
pushdowns: 3x10 80 lbs.
seated rows: 3x8 180lbs.
side DB raises: 3x10 with the 20's
curls for the girls 3x10
6/22/05
box squat with blue bands: bar/10 x 2 sets, added the bands, bar+bands/5, 145/4, 235/3, put on briefs, 325/3, 375/3, 415/3, 465/2
deadlifts off blocks: (weight on the blocks) 225/3, 315/2, 405/1, 495/1, 585/miss
abs
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06-23-2005, 05:27 PM #22Originally Posted by RJstrong
Last edited by Power76; 06-23-2005 at 05:37 PM.
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06-24-2005, 05:54 AM #23Originally Posted by Power76
06-28-2005, 07:09 PM #246/24
4 board with doubled mini bands med. grip: 95/5, 135/5, 185/5, 225/5, 275/3, 225/5
incline bench: 135/8, 185/5, 225/3
Forearms and shoulders were hurting pretty bad so took it easy. I also took the weekend off from lifting.
6/27
light bench: bar/?, 95/10, 135/10, 185/8, 225/5, 250/3, 265/1, 205/10
DB press: 2x10 with 75's
band pushdowns: 3x20
CS rows: 3x8 with 125
06-28-2005, 07:21 PM #25- GAL -->
06-29-2005, 10:52 AM #26looks like you are on course to having a good meet! SOLID #'s! I like the idea of getting that bench on record... I say go for it, no better time then right now. Don't get down on your deadlift, I think you have enough time to get it back to 600. I wish you well my man, you know you have the numbers in you... go get 'em!
06-29-2005, 02:13 PM #27Associate Member- Join Date
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Hey Bro......i've been out of the forum for the past almost 2weeks. I was on vacation. Nice to return and see that your numbers are doing good. Looks like your making some gains as far as training as the "New You". It's like I was telling you the other day....just hang in there and it will all come. The biggest thing is to be sure to keep your confidence up....and it appears that you are. This Iron Game of ours is pretty mental at times. Hell all the time. Mind over matter Bro. But glad to see you putting up some big numbers and it's also good to see you backing off some of the heavy stuff. Too many people think that you have to lift Heavy Heavy Heavy all the time to build strength.....and that just isn't so. We know that from watching people put up huge numbers by working in some light speed training. Too much of anything is not good. Keep it up, and please keep us posted as what you're doing and how things are going.
06-29-2005, 07:52 PM #28Thanks guys. I really appreciate the encouragement. I hate to come back right after I was so gung ho about doing the meet and say I am still unsure about it but that may be the case. I went to the gym tonight and felt like crap. In fact, I feel like crap everyday. I need surgery for a medical problem and I have been putting it off for some time now. My health is only going to get worse if I don't get it done soon. I blew out my squat suit tonight and I think that is a sign from above. I have put my health second to my lifting for to long now. I will call the doc tommorow and get his opinion.
06-30-2005, 10:55 AM #29Associate Member- Join Date
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Good luck w/ that stuff. Hope it's nothing too serious. Keep us posted.
06-30-2005, 12:08 PM #30I wish you well... health should always be the priority! There will always be another meet.
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