2

Im pretty sure that squats would help me with weight loss and overall strength...and im guessing its impossible to do that tri hell thing without boards which I dont have or could bring to the gym on campus

Tuesday March 16th
Wave 6 Week 2

Flat pause bench

5x95
5x125
3x155
-------
3x190
3x215
3x+(7)240

275x2

Incline BB
175x 6 or 7 4 second negative.

Chest stretch
55# 75 sec

Lat Pull down
120#x3x15

tri Hell
175#(Finished)

Bi Curl
35#x2x12

Notes: Pretty good workout, i felt like I had one more left in me on the 240 set..I stopped 1 short of my goal, but it's still a PR..I stopped b/c I didn't wana hit failure..kinda dumb mistake but no biggie.

Tri hell felt good to finish..god damn it gets hard at the end, wow.

Hopefully by next wave I can finally break 300 on bench.
Still not 100%..I got a cough from that damn cold..I hope by thur it'll be gone..atleast now I can sleep w/o taking PMs.

Thursday march 18th
Wave 6 Week 2

DeadLift
5x135
5x215
3x260
---
3x320
3x365
1x415
3x+(11)415

Ab machine(cooks)
120#x3x15

Notes: Pretty good workout, my hands are not to messed up. Kinda but not as bad as normal. Pretty good workout, I maybe could have got 1-2 more, so that's good to know. I think next week I'll be using amonia caps for the first time, will have that recorded.
I was to spent to do anything else major after DL day.

Friday March 19th
Wave 6(3) Week 2

SoP
5x60
7 pull ups
5x80
7 pull ups
3x90
7 pull ups
----
3x105
7 pull ups
3x120
7 pull ups
3x+(7+2)140
7 pull ups

shoulder stretch 45 seconds

Dips
4x15 BW

Notes: Forgot my MP3 player at home so I didn't do cardio, and I didn't feel like doing it w/o it..plus I'm coughing bad for whatever reason and I figured that'd only aggrevate it more.

March 22nd Monday
Wave 6 Week 3

Squat
5x135
5x205
3x250
-------
5x330
3x370
1x+(5)415

295x20

Quad st
90 seconds

Ly leg curl
80#x3x15

Ham st
30 seconds 35# DB

Reverse hyper
2x15
1x8

Notes: Pretty good workout today, hit a PR on the 20 repper, felt amazing. Almost got sick..hit a PR too with 415. I'm going to do the dead lift meet on April 10th..so I need to get my ass into gear, and really think about how to train for this..probably will do what Adam suggested and work on some triples and doubles:

this week- work to a heavy triple (not to failure)
next week- work to a heavy double (not to failure)
meet week- rest
meet- open with your double weight and go from there.


If this is the case, I think I'll do this.
This week, try 525 for a triple
Next week, try 545 for a double
Meet week, do some light deload..maybe 405 for 1 or something..if that..if I do it'll be on Monday likely.

GL @ meet ofc m8

Tuesday March 23rd
Wave 6 Week 3

Flat Pause Bench
5x100
5x135
3x155
-------
5x205
3x230
1x+(6)255

265x4
265 2 sets 3 reps

Tri hell
185#

Incline BB
180#x3

Chest st 60# 60 sec

Lat pull down
130x3x15

Notes: I did tri hell and incline in reverse w/o thinking. So incline was impossible lol.
Felt good to do them triples, felt pretty strong too
Also hit a PR on flat bench with 255. Hoping for a strong day come Thur, and hitting a huge landmark PR to get ready for the meet.



thanks dan

March 25th Thursday
Wave 6 Week 3

DL
5x135
5x225
3x315
1x405
1x455
1x495
3x495
1x495

Notes: I need to start using heavier weight instead of 9999 reps..kinda straied my lower back on the 3rd rep on the only one I did 3 on..hope it's ntohing serious, and I'm pissed at my self for hurting it.

Yeah I hope its not serious, but those are some p nice lifts

Friday march 28th
Wave 6(3) Week 3

SoP
5x60
7 pull ups
5x80
7 pull ups
3x90
7 pull ups
----
5x115
7 pull ups
3x130
7 pull ups
1x(7+1)145

shoulder st
45 seconds
7 pull ups

15x BW Dips
7 pull ups

15x BW Dips
7 pull ups

15x BW Dips
7 pull ups

15x BW Dips

10 mins Cardio

Notes: lower back felt better after cardio, but it's stiff now, I hope I can squat monday, but it's not looking like it right now.
Going to a PLing meet tomorrow, balls early gota get up at fking 4 50.

Thanks Dan, but I am disappoint /w them

http://www.youtube.com/watch?v=ev2Lu1OD7dI

Monday March 29th 2010

Squat
135x10
225x5
Add wraps
320x3
410x1
430x1
460x1
480x1
500x1

Donkey calf raise
Full stackx3x10
8 platesx10, 15 sec hold at bottom

Ham curl
90#x3x15

Ham stretch
35 seconds

Quad stretch
90 seconds

Notes: Amazing PR Today...I wanted 500 by Nov, but I got it early.
First time using wraps too, I need to get a pair.

I know my form was not the best, but if it's your true 1 rep max, then you won't have 100% perfect form..still kinda hard to get out of the rack with it /w them on..I need more practice.

I felt like I had more left in me, maybe around 520 or more..couldn't keep going b/c the spotters left.

This post has been edited by 7_Deadly_Sins on Mon - Mar 29 2010 - 21:32:36

Thursday April 10th

Dead Lift
10x135
5x225
3x315
Switch to over/under grip
1x405
1x495(Hard)
1x525(A lot eaiser, but I set up to fast)
1x550 miss didn't even break the floor
1x550

Notes: I think I tried 550 a total of 3 times, but I can't remember, I know I got it on my last set though. And I will say it was the single hardest thing I've ever done thus far in the gym..I fought for that lift like my life depended on it, I balled up everything that pissed me off today and let the bar have it.
My hamstrings and lower back are crazy tight.
I'm going to open around 275 on bench, and 501.5 on dead lift come the meet.
Kinda pissed I gota open so low on DL, but shit happens.

Friday April 2nd

Just did some pull shit stuff today.

10x135 squats
10x205 squats

quad and ham stretch

Did maybe 15 pull ups and like 10 dips.

10 mins cardio

Notes: my lower back is pretty sore from dead lifting, but it's not a hurt sore like when I injuried it.
My hamstrings are also sore as fuck...and I guess I need to work on my lock out shit..I think for the next 7 months, I'm going to keep doing the 531, and follow shanes advice about accessory work..maybe not as much as he does b/c everyone knows I hate it, but a fair bit.

gz on the hard work
avoid intestinal prolapse ofc

i need to start bench pressing again soon just to see where it goes. won`t be using my upper body a ton while working on my vert anyway so it can`t hurt.

Thanks Rew.

10 mins cardio today

Notes: Super pumped for Saturday, holy shit.

GL @ meet today m8

Monday April 19th
Week 1 Wave 7

Squat
5x135
5x205
3x250
------
5x290
5x335
5x+(8)380

250x20

Quad stretch 90 seconds

Ham curl
100#x3x15

Notes: Felt good to be back, but I didn't feel like myself today..the last 3 reps on my squat were kinda ugly..I hope next week I'll feel better.

5x135
5x155
-----
3x180
5x205
5x+(9)235


Incline
10x180

Tri Hell
195

Chest stretch
60# 60 sec

Lat pulldown
150#x3x15

Notes: P good workout..I need to do some cardio...my chest felt like it was 15 inches thick when I got done.

Thursday april 22nd

deadlift
Did form work...245 for more reps than I wanted to remember..prob around 30 or 40..working on form.

Did SLDL 5x10 185

Donkey calf raises 3x12

Friday April 23rd
Wave 7(4) Week 1

SoP
5x60
5x75
3x90
--
5x110
5x120
5x+(7+3)135

Did some pull ups between sets

3x15 dips Had to stop b/c I had a big bump and I was hitting failure

did some bi curls
35#x10 35#x5

Was useless after this.

Notes: Good workout I guess..I hope I can stay commited to SoP for once.

Im guessing SoP = standing overhead press aka mil press?

And good to see you are back to lifting after the meet and not being lazy

I really want to try tri hell but no boards and no lifting partner

Ya that's right.

Haha I wish I could have went back sooner, but you get wore the fuck out from meets holy crap..I was wore out all last week..i felt pretty good today though

Tri hell is n1...but you deff need a spotter for it, once you hit failure you're fked

Monday April 26th
Week 2 Wave 7

Squat
5x135
5x205
3x250
-----
3x315
3x365
3x+(6)405

Widow maker
285x20

Quad stretch
90 secs

Notes: I feel really sick like I'm gona throw up after squatting today..I got the widow maker P easy..so that' felt good..405 felt good too, I could have gotten 1-2 more I think, and it's a PR.

Tuesday April 27th
Week 2 Wave 7

Flat Bench Press

5x95
5x135
3x155
-------
3x190
3x220
3x+(7)245


Incline Press
185x6 or 7

Tri Hell
200
Needs to be lowered

Chest Stretch
60# 65+ sec

Lat Pulldown
155#x3x15

Notes:
Good workout, need to lower weight on the Tri hell, and also get 1 more board..i thgink we're missing either 3 or 4.

Thursday April 29th
Week 2 Wave 7

Deadlift
135x5
225x5
265xa ton

SLDL 225x3x10

Notes: Just working on form..I'm having my hips a littler higher than normal so I can driver easier and it feels less awkward...maybe 1 inch above parallel.

Friday April 30th
Week 2 Wave 7

SoP
5x60
5x75
3x90
----
3x115
3x125
3x+(6+2)140

4x15 sets dips
2x15 hypers

Did a set of 7 pull ups between everything pretty much

Notes: Decent workout, first time doing it over at cook.

Monday May 3rd
Week 3 Wave 7
Squats
5x165
5x205
3x250
-----
5x335
3x380
1x+(5)425


295x20

Quad stretch 90 seconds

Ham curls
120#x3x15

Ham stretch
40 seconds

Notes: Carb loaded over the weekend, had an amazing workout. Best one I've had in a while..I can't wait to start doing more cardio.

Tuesday may 4th
Week 3 wave 7

Flat Pause Bench
5x135
5x155
---
5x205
3x230
1x+(5)260

Incline BB Press
190x8

Tri hell
185

Lat Pull down
160x3x15

Chest stretch
60# 70 sec

Notes: Really good chest workout, I had about 1-2 left in me for bench..PR ofc.

gz on good str day
seems to me you have room to break out and get to 300+ on the bp sometime soonish

i got stuck doing reps of 200 then 220 forever in hs, but once i could do 240 i could do reps/sets of 260 rly soon after it

i always found it weird how that happens. sometimes it's just time, sometimes it's just changing things up. but your squat tells me your body is strong, so it seems to me that your bp will catch up a little. still n2b ofc!

Thursday May 6th
Week 3 Wave 7

Deadlift
285xa lot

SLDL
275x5x10

notes: I need some shin guards good lord.

Friday May 7th
Week 3 Wave 7

5x65
5x75
3x95
-----
5x120
3x135
1x+(5)150

Notes: Had to meet Shane in town..got up 1 hour before that so I just trained I dont wana drive back..I was super dehydrated and I felt sick, so I just did my 1 main movement.

Thanks man, I really hope I don't get stuck. lol

Sunday May 9th

Prowler Pushes
3x with to much weight

4x with 40 pounds


This shit kicked my ass, almost threw up twice..Keegan pushed it with me..my ass is gona get huge from this.

Monday May 10th

Prowler 3x 40 pounds
Threw up..I ate to soon before..never again.

Tuesday May 11th
Week 4 Wave 7

Squat
365x3
225x20

Quad stretch 45 seconds

Bench
225x3

Chest st
40# 30 seconds

Lat pulldown
70x2x10

Notes: Everyone please pray for me..going threw some tough shit right now...

Wednesday May 12th

5x Prowler Pushes

Didn't get sick, felt a lot eaiser..I'm actually getting back in shape!

thursday may 13th
Week 4 Wave 7

DL
275x3x3

SoP
135x2

Pull Ups
2x5

Dips
2x10

Just another boring deload workout.

When I got home I did

3x prowler pushes.

Monday mayh 17th
Week 1 Wave 8

Squats
5x135
5x205
3x250
----
5x300
5x345
5x+(5)390

270x20

75 sec quad stretch

Ham curls
130#x3x10

Notes: really shitty workout..didn't eat very good at all last week...I hope tomorrows better.

Tuesday May 18th
Week 1 Wave 8
Flat Pause Bench
5x100
5x135
-----
5x185
5x210
5x+(9)240

Incline BB
190#x5 I think

Chest stretch
60# 60 sec

Lat Pull down
170x3x10

Close grip bench
175# [12,5,3] 20 total

3x prowler pushes
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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Thursday May 20th
Week 1 Wave 8
Deadlift
315x5x3 or something might have been more.

Leg curls
120#x3x10

Hypers
3x15

Notes: I started having a bad alergy attack home at Tuesday and felt like complete shit..so I didn't update this like a dummy..I'm starting to feel better but I still am not 100%...I dont wana take a chance of making it stay longer by doing the prowler, but I am going to try and do it tomorrow.
I had a pretty good time on DLs..I'm glad to be at 3 plates now..if I can finally get back up to 4 I'll be in business.

Friday May 21st
Week 1 Wave 8

SoP
5x65
7 pull ups
5x75
7 pull ups
3x95
7 pull ups
---
5x105
7 pull ups
5x120
7 pull ups
5x+(8+2)140
7 pull ups

4 sets dipsx15
7 pull ups between each set.

Did 5 prowler pushes when I got home..pretty happy with how my conditioning is coming along..I dont breath heavy now hardly at all.

What happened that your DL went to below 3 plates? And why do the pullups between each set? Sounds like a bitch to me...lol

Good to hear you are back liftin

Gota work on my form for DL..long battle back up

And just so I can do more pull ups total..it gives more rest for SoP and pull ups
Jim W also has recommended/done it before.

Monday May 24th
Week 2 Wave 8

Squat
5x135
5x205
3x250
---
3x320
3x365
3x+(4)415

290x20

quad stretch
90 sec

Ham curl
130x15
130x12 or 15
130x10

Single leg ham stretch

Notes: Decent workout, only me and another guy..weird squat rack we had to use.

Tuesday May 25th
Week 2 Wave 8

Flat Pause Bench

5x95
5x135
3x155
---
3x195
3x205
3x+(7)250

Incline
195x6

Chest stretch
55# 60+ seconds


Tri Hell(All 5 boards now)
165

BB rows
155x2x15

Prowler push x5

Notes: really glad that I got this prowler..really improveing my lung capacity and overall health.

Thursday May 27th
Week 2 Wave 8

DL
335xa lotx3

SLDL
70#x3x10

Prowler Push x4, shorter rest between sets

Notes: Going to start running about 2 miles a week so I can have that kind of endurance..not sure when..maybe on off days and after bench.

just getting this to 3 so Dan cant

Or Dustin

I'm starting to hate DLs

Epic beard man is ofc