- Jun 16, 2000
- 30,213
- 12
- 81
Saturday, May 12, 2012
Weight: 159.4 lb (+1.6 lb)
Note
Started off rough - barely got a rep on 405. Was about to drop the weight down, but figured I'd give it another shot...nailed it, then got the next set. Ended up pretty solid.
Sumo Deadlift
315 lb x 3
365 lb x 1
405 lb x 1 ( Failed 2nd rep )
405 lb x 3
425 lb x 3
Back Extension
0 lb x 20
30 lb x 10
50 lb x 10
70 lb x 7
Pullup
0 lb x 7
25 lb x 5
50 lb x 5
0 lb x 10
Decline Crunches
0 lb x 5
30 lb x 5
50 lb x 5
65 lb x 5
0 lb x 10
Bike
7.5 mi - 0:40:00
7.35 mi - 0:38:00
Weight: 159.4 lb (+1.6 lb)
Note
Started off rough - barely got a rep on 405. Was about to drop the weight down, but figured I'd give it another shot...nailed it, then got the next set. Ended up pretty solid.
Sumo Deadlift
315 lb x 3
365 lb x 1
405 lb x 1 ( Failed 2nd rep )
405 lb x 3
425 lb x 3
Back Extension
0 lb x 20
30 lb x 10
50 lb x 10
70 lb x 7
Pullup
0 lb x 7
25 lb x 5
50 lb x 5
0 lb x 10
Decline Crunches
0 lb x 5
30 lb x 5
50 lb x 5
65 lb x 5
0 lb x 10
Bike
7.5 mi - 0:40:00
7.35 mi - 0:38:00
Last edited:
- Jun 16, 2000
- 30,213
- 12
- 81
Sunday, May 13, 2012
Note
Weird schedule with mothers day and travel coming up, so I squeezed in my Monday workout on Sunday morning, and since the weather was nice, ran to and from the gym. Good day of push press.
tags
Pro Club.
Run
2 mi - 0:18:59
Push Press
95 lb x 3
115 lb x 3
135 lb x 3
145 lb x 3
155 lb x 3
165 lb x 1 ( Failed 2nd rep )
Dumbbell Lateral Raise
20 lb x 5
25 lb x 5
20 lb x 8
Cable front/side raises
20 lb x 7
25 lb x 5
Run
2.42 mi - 0:20:38
Note
Weird schedule with mothers day and travel coming up, so I squeezed in my Monday workout on Sunday morning, and since the weather was nice, ran to and from the gym. Good day of push press.
tags
Pro Club.
Run
2 mi - 0:18:59
Push Press
95 lb x 3
115 lb x 3
135 lb x 3
145 lb x 3
155 lb x 3
165 lb x 1 ( Failed 2nd rep )
Dumbbell Lateral Raise
20 lb x 5
25 lb x 5
20 lb x 8
Cable front/side raises
20 lb x 7
25 lb x 5
Run
2.42 mi - 0:20:38
- Jun 16, 2000
- 30,213
- 12
- 81
Tuesday, May 15, 2012
Weight: 157 lb (-2.4 lb)
Note
Felt like crap all day - lethargic, slow, weak...until I got under the bar. I was immediately energized, and it showed. Best squats since July. The last rep of 355 was a little high, but whatever, I'm not complaining.
tags
IronWorks
Squat
275 lb x 3
315 lb x 3
345 lb x 3
355 lb x 2
Pause Squat
245 lb x 3
265 lb x 3
275 lb x 2
Chinup
0 lb x 10
0 lb x 10
Weight: 157 lb (-2.4 lb)
Note
Felt like crap all day - lethargic, slow, weak...until I got under the bar. I was immediately energized, and it showed. Best squats since July. The last rep of 355 was a little high, but whatever, I'm not complaining.
tags
IronWorks
Squat
275 lb x 3
315 lb x 3
345 lb x 3
355 lb x 2
Pause Squat
245 lb x 3
265 lb x 3
275 lb x 2
Chinup
0 lb x 10
0 lb x 10
- Jun 16, 2000
- 30,213
- 12
- 81
Wednesday, May 16, 2012
Weight: 156.2 lb (-0.8 lb)
Note
Did some paused doubles today. Felt good, the 225 wasn't too difficult. That will likely be my opener at the meet.
tags
Pro Club
Bench Press
175 lb x 2
205 lb x 2 ( Pause )
215 lb x 2 ( Pause )
225 lb x 2 ( Pause )
Incline Dumbbell Flies
35 lb x 5
45 lb x 5
50 lb x 5
Weight: 156.2 lb (-0.8 lb)
Note
Did some paused doubles today. Felt good, the 225 wasn't too difficult. That will likely be my opener at the meet.
tags
Pro Club
Bench Press
175 lb x 2
205 lb x 2 ( Pause )
215 lb x 2 ( Pause )
225 lb x 2 ( Pause )
Incline Dumbbell Flies
35 lb x 5
45 lb x 5
50 lb x 5
- Jun 16, 2000
- 30,213
- 12
- 81
Wednesday, May 23, 2012
Weight: 159 lb (+2.8 lb)
Note
Considering I spent the last week cake tasting and drinking in Philly, while not working out, this certainly could have gone worse. One month from the meet now - no more distractions.
tags
IronWorks
Run
3.1 mi - 0:24:32
Squat
275 lb x 2
315 lb x 3
335 lb x 3
335 lb x 2
135 lb x 20
Leg Curl
45 lb x 8
60 lb x 5
75 lb x 3
75 lb x 6
Chinup
0 lb x 5
35 lb x 5
70 lb x 3
0 lb x 10
Weight: 159 lb (+2.8 lb)
Note
Considering I spent the last week cake tasting and drinking in Philly, while not working out, this certainly could have gone worse. One month from the meet now - no more distractions.
tags
IronWorks
Run
3.1 mi - 0:24:32
Squat
275 lb x 2
315 lb x 3
335 lb x 3
335 lb x 2
135 lb x 20
Leg Curl
45 lb x 8
60 lb x 5
75 lb x 3
75 lb x 6
Chinup
0 lb x 5
35 lb x 5
70 lb x 3
0 lb x 10
- Jun 16, 2000
- 30,213
- 12
- 81
Thursday, May 24, 2012
Weight: 160.2 lb (+1.2 lb)
Note
Considering I'm pretty sore / worn out from the heavy squats yesterday, this was a decent workout. Probably could have gotten the third rep of 245 if I'd had a spotter.
tags
Pro Club
Bench Press
175 lb x 2
195 lb x 1
225 lb x 3
235 lb x 3
245 lb x 2
Incline Dumbbell Press
65 lb x 5
75 lb x 5
90 lb x 1
Weight: 160.2 lb (+1.2 lb)
Note
Considering I'm pretty sore / worn out from the heavy squats yesterday, this was a decent workout. Probably could have gotten the third rep of 245 if I'd had a spotter.
tags
Pro Club
Bench Press
175 lb x 2
195 lb x 1
225 lb x 3
235 lb x 3
245 lb x 2
Incline Dumbbell Press
65 lb x 5
75 lb x 5
90 lb x 1
- Jun 16, 2000
- 30,213
- 12
- 81
Sunday, May 27, 2012
Weight: 157.2 lb (-1.8 lb)
Note
Hmm. Grip problems today. The weight was moving well, but I was struggling to hold on to the bar. Weird. Either way, i got 445, even if it took two tries.
tags
IronWorks
Sumo Deadlift
275 lb x 3
315 lb x 1
365 lb x 1
405 lb x 1
430 lb x 1
445 lb x F
445 lb x 1
Back Extension
0 lb x 15
40 lb x 10
60 lb x 10
75 lb x 10
Cable Rows
140 lb x 5
160 lb x 5
180 lb x 5
Dumbbell Shrug
100 lb x 5
105 lb x 3
Bike
5.96 mi - 0:26:21
Weight: 157.2 lb (-1.8 lb)
Note
Hmm. Grip problems today. The weight was moving well, but I was struggling to hold on to the bar. Weird. Either way, i got 445, even if it took two tries.
tags
IronWorks
Sumo Deadlift
275 lb x 3
315 lb x 1
365 lb x 1
405 lb x 1
430 lb x 1
445 lb x F
445 lb x 1
Back Extension
0 lb x 15
40 lb x 10
60 lb x 10
75 lb x 10
Cable Rows
140 lb x 5
160 lb x 5
180 lb x 5
Dumbbell Shrug
100 lb x 5
105 lb x 3
Bike
5.96 mi - 0:26:21
- Jun 16, 2000
- 30,213
- 12
- 81
Tuesday, May 29, 2012
Weight: 155.6 lb (-0.4 lb)
Note
Here's an interesting one. As I was taking off my shoes to change for the gym, I felt a sharp flare of pain in my left hand / wrist. While warming up my squats, the pain seemed to travel up the arm with each set, eventually settling as a dull pain / tightness in my upper left back, around the top of the lat or rear deltoid.
This caused me to have to grip the bar wider, and the pain grew each set, ultimately compromising my workout. Not terribly sure what's going on with it - it felt a little better after icing it, but we'll see. If this doesn't subside tomorrow I'll skip my bench workout on Thursday. I certainly don't want to be skipping workouts this close to a meet, but I also don't want to aggravate an injury, preventing the meet from even happening...
tags
IronWorks
Squat
275 lb x 1
315 lb x 1
335 lb x 2
355 lb x F
Weight: 155.6 lb (-0.4 lb)
Note
Here's an interesting one. As I was taking off my shoes to change for the gym, I felt a sharp flare of pain in my left hand / wrist. While warming up my squats, the pain seemed to travel up the arm with each set, eventually settling as a dull pain / tightness in my upper left back, around the top of the lat or rear deltoid.
This caused me to have to grip the bar wider, and the pain grew each set, ultimately compromising my workout. Not terribly sure what's going on with it - it felt a little better after icing it, but we'll see. If this doesn't subside tomorrow I'll skip my bench workout on Thursday. I certainly don't want to be skipping workouts this close to a meet, but I also don't want to aggravate an injury, preventing the meet from even happening...
tags
IronWorks
Squat
275 lb x 1
315 lb x 1
335 lb x 2
355 lb x F
- Jun 16, 2000
- 30,213
- 12
- 81
Friday, June 01, 2012
Weight: 157.2 lb (+2.2 lb)
Note
The good news is that shoulder felt great today. No pain or stiffness. The bad news is the rest of me didn't follow suit - I felt tired and weak. Hopefully pulling well go better this weekend.
tags
Pro Club
Bench Press
175 lb x 3
205 lb x 3
225 lb x 3
Incline Dumbbell Press
60 lb x 5
75 lb x 5
85 lb x 5
Tricep Pushdowns
140 lb x 5
160 lb x 5
Weight: 157.2 lb (+2.2 lb)
Note
The good news is that shoulder felt great today. No pain or stiffness. The bad news is the rest of me didn't follow suit - I felt tired and weak. Hopefully pulling well go better this weekend.
tags
Pro Club
Bench Press
175 lb x 3
205 lb x 3
225 lb x 3
Incline Dumbbell Press
60 lb x 5
75 lb x 5
85 lb x 5
Tricep Pushdowns
140 lb x 5
160 lb x 5
- Jun 16, 2000
- 30,213
- 12
- 81
Saturday, June 02, 2012
Weight: 154.8 lb (-2.4 lb)
Note
PR triple deadlift.
Sumo Deadlift
295 lb x 2
355 lb x 1
405 lb x 3
435 lb x 3
Back Extension
0 lb x 10
45 lb x 10
70 lb x 10
85 lb x 10
Chinup
0 lb x 6
Decline Crunches
0 lb x 15
Hammer Curl
30 lb x 5
Decline Crunches
15 lb x 0
Hammer Curl
35 lb x 5
Decline Crunches
0 lb x 20
35 lb x 8
Bike
7.45 mi - 0:29:20
7.79 mi - 0:36:48
Weight: 154.8 lb (-2.4 lb)
Note
PR triple deadlift.
Sumo Deadlift
295 lb x 2
355 lb x 1
405 lb x 3
435 lb x 3
Back Extension
0 lb x 10
45 lb x 10
70 lb x 10
85 lb x 10
Chinup
0 lb x 6
Decline Crunches
0 lb x 15
Hammer Curl
30 lb x 5
Decline Crunches
15 lb x 0
Hammer Curl
35 lb x 5
Decline Crunches
0 lb x 20
35 lb x 8
Bike
7.45 mi - 0:29:20
7.79 mi - 0:36:48
- Jun 16, 2000
- 30,213
- 12
- 81
Tuesday, June 05, 2012
Weight: 153.8 lb (-1.2 lb)
Note
Last big squat before the meet. It went pretty well - better than last week anyway. The 365 might have been a little high...it was very close. Still, it was the heaviest I've done in a long time, which makes me happy.
tags
IronWorks
Squat
275 lb x 1
315 lb x 1
335 lb x 1
365 lb x 1 ( High )
Pause Squat
225 lb x 3
258 lb x 3
275 lb x 3
Leg Curl
60 lb x 6
Calf Raises
10 lb x 6
11 lb x 5
12 lb x 6
Weight: 153.8 lb (-1.2 lb)
Note
Last big squat before the meet. It went pretty well - better than last week anyway. The 365 might have been a little high...it was very close. Still, it was the heaviest I've done in a long time, which makes me happy.
tags
IronWorks
Squat
275 lb x 1
315 lb x 1
335 lb x 1
365 lb x 1 ( High )
Pause Squat
225 lb x 3
258 lb x 3
275 lb x 3
Leg Curl
60 lb x 6
Calf Raises
10 lb x 6
11 lb x 5
12 lb x 6
- Jun 16, 2000
- 30,213
- 12
- 81
Thursday, June 07, 2012
Weight: 152.8 lb (-0.4 lb)
Bike
5.92 mi - 0:27:12
Barbell Row
95 lb x 5
135 lb x 5
155 lb x 5
155 lb x 5
135 lb x 7
Back Extension
0 lb x 10
35 lb x 10
35 lb x 10
Side Bend
0 lb x 10
0 lb x 10
0 lb x 10
Pullup
0 lb x 10
0 lb x 10
0 lb x 8
Weight: 152.8 lb (-0.4 lb)
Bike
5.92 mi - 0:27:12
Barbell Row
95 lb x 5
135 lb x 5
155 lb x 5
155 lb x 5
135 lb x 7
Back Extension
0 lb x 10
35 lb x 10
35 lb x 10
Side Bend
0 lb x 10
0 lb x 10
0 lb x 10
Pullup
0 lb x 10
0 lb x 10
0 lb x 8
- Jun 16, 2000
- 30,213
- 12
- 81
Saturday, June 09, 2012
Weight: 152 lb (-0.6 lb)
Note
Hit up the powerlifting gym to do my last bench before the meet. Felt decent. Had them give me very long pauses - hit 245 without a ton to spare. I would like to get somewhere in the 250s at the meet, so we'll see. Still not a bad bench.
tags
Ss&p
Bench Press
175 lb x 2
205 lb x 1 ( Pause )
225 lb x 1 ( Pause )
245 lb x 1 ( Pause )
3 Board Bench
255 lb x 2
265 lb x 2
4 Board Bench
265 lb x 2
275 lb x 2
Rope Pushdown
100 lb x 5
110 lb x 5
120 lb x 5
Weight: 152 lb (-0.6 lb)
Note
Hit up the powerlifting gym to do my last bench before the meet. Felt decent. Had them give me very long pauses - hit 245 without a ton to spare. I would like to get somewhere in the 250s at the meet, so we'll see. Still not a bad bench.
tags
Ss&p
Bench Press
175 lb x 2
205 lb x 1 ( Pause )
225 lb x 1 ( Pause )
245 lb x 1 ( Pause )
3 Board Bench
255 lb x 2
265 lb x 2
4 Board Bench
265 lb x 2
275 lb x 2
Rope Pushdown
100 lb x 5
110 lb x 5
120 lb x 5
- Jun 16, 2000
- 30,213
- 12
- 81
Monday, June 11, 2012
Weight: 151.6 lb (+0.4 lb)
Note
And so the deload begins. Pulls felt strong, actually got better as I went. Weight is on its way, still some work to do - I want to be below 150 by this point next week.
tags
IronWorks
Sumo Deadlift
275 lb x 3
315 lb x 1
365 lb x 1
365 lb x 1
365 lb x 1
Stiff Leg Deadlift
135 lb x 5
185 lb x 5
205 lb x 5
Back Extension
0 lb x 10
0 lb x 10
0 lb x 10
Weight: 151.6 lb (+0.4 lb)
Note
And so the deload begins. Pulls felt strong, actually got better as I went. Weight is on its way, still some work to do - I want to be below 150 by this point next week.
tags
IronWorks
Sumo Deadlift
275 lb x 3
315 lb x 1
365 lb x 1
365 lb x 1
365 lb x 1
Stiff Leg Deadlift
135 lb x 5
185 lb x 5
205 lb x 5
Back Extension
0 lb x 10
0 lb x 10
0 lb x 10
- Jun 16, 2000
- 30,213
- 12
- 81
Thursday, June 14, 2012
Weight: 149.2 lb
Note
So tonight, by accident, I had the bar a bit too low on the 225's - maybe a half inch to an inch. WOW, it was fantastic. The bar felt tighter, lighter, and much faster. I kept it there throughout the workout, it was great. I think after all these years, I finally learned how to squat? Anyway, I probably shouldn't be making changes 9 days before a meet, but I'm not going to be able to pass this up. I just wish I'd figured it out a long time ago...
tags
IronWorks
Squat
225 lb x 2
275 lb x 1
305 lb x 1
325 lb x 1
325 lb x 1
edit: Video of last week vs this week: http://www.youtube.com/watch?v=uLREnxM_bPw&hd=1
Weight: 149.2 lb
Note
So tonight, by accident, I had the bar a bit too low on the 225's - maybe a half inch to an inch. WOW, it was fantastic. The bar felt tighter, lighter, and much faster. I kept it there throughout the workout, it was great. I think after all these years, I finally learned how to squat? Anyway, I probably shouldn't be making changes 9 days before a meet, but I'm not going to be able to pass this up. I just wish I'd figured it out a long time ago...
tags
IronWorks
Squat
225 lb x 2
275 lb x 1
305 lb x 1
325 lb x 1
325 lb x 1
edit: Video of last week vs this week: http://www.youtube.com/watch?v=uLREnxM_bPw&hd=1
Last edited:
SociallyChallenged
Elite
- Mar 22, 2002
- 10,483
- 32
- 81
Nice. I've noticed that the lower I can get the bar, the easier it is to squat. You just have to find the balance between making the squat easier and not ruining your shoulders 
- Jun 16, 2000
- 30,213
- 12
- 81
Tuesday, June 19, 2012
Weight: 149.4 lb (+0.8 lb)
Note
Easy recovery day. Weight is good, numbers have been where they need to be...now just need to put it all together.
tags
IronWorks
Squat
45 lb x 5
135 lb x 3
185 lb x 3
Bench Press
45 lb x 5
95 lb x 3
135 lb x 3
155 lb x 2 ( Pause )
Chinup
0 lb x 10
Weight: 149.4 lb (+0.8 lb)
Note
Easy recovery day. Weight is good, numbers have been where they need to be...now just need to put it all together.
tags
IronWorks
Squat
45 lb x 5
135 lb x 3
185 lb x 3
Bench Press
45 lb x 5
95 lb x 3
135 lb x 3
155 lb x 2 ( Pause )
Chinup
0 lb x 10
- Jun 16, 2000
- 30,213
- 12
- 81
Nice. I've noticed that the lower I can get the bar, the easier it is to squat. You just have to find the balance between making the squat easier and not ruining your shoulders
Yea. In the past, a lower bar position has felt...I dunno, unbalanced. Not sure what has changed, but I'm not complaining.
i'm no powerlifter but i've always found a lower bar position more stable and more comfortable. maybe it's my lack of traps?
when/where is your meet? good luck!
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