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Training Log: Wednesday May 22, 2013

May 22, 2013 — Leave a comment

Foam Rolling

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 5

Front Squat

Beltless and paused up to 230 lb.

Paused again at 260 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 190 lb: 3
  • 230 lb: 3
  • 280 lb: 2
  • 330 lb: 1
  • 370 lb: 2 * PR!
    • 2 rep max!
    • Only got 1 rep last week due to tweaking something in my back.
  • 260 lb: 3,3,3,3,3
    • Paused.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

All reps are paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: 1
  • 355 lb: 1
  • 320 lb: 3

Overhead Press

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 2
  • 235 lb: 2,2
    • Wanted 3 reps, but my left thigh (vastus lateralis probably) started to cramp up on the first set, 3rd rep. Tried it again, but no go.

Barbell Curl

  • 45 lb: 10
  • 100 lb: 8
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Preparing for Standing Overhead Press

Training Log: Tuesday May 21, 2013

May 21, 2013 — Leave a comment

Going to take it easy today.

L-Sit Chin Up

Hook grip on my B&R bar. Done throughout the workout.

  • Body weight (~200 lb): 5,5,5

Heavy Bag and Jump Rope

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 15
  • 70 lb: 10
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 15
  • 70 lb: 10
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 15
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Training Log: Monday May 20, 2013

May 20, 2013 — Leave a comment

Foam Rolling

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

Fat gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

Paused until work sets. Beltless up to 410 lb.

Not feeling very explosive on the squats at all. Going to lower the volume this week (no sets of 5).

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 410 lb: 3,3,3
    • +2.5 lb from last week.

High Bar Squat

  • 410 lb: 3,3
    • +2.5 lb from last week.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: 1
  • 370 lb: 1
  • 320 lb: 3,3,3,3,3
    • +5 lb from last week.
    • 5 sets instead of 10.
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Preparing for Standing Overhead Press

Training Log: Saturday May 18, 2013

May 18, 2013 — Leave a comment

Foam Rolling

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 6

Low Bar Squat

Beltless up to 410 lb.

Paused up to 460 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 460 lb: 1
  • 490 lb: 1
    • Thinking of trying this for 2 reps, but after the first rep I was pretty certain I would not make the second.

High Bar Squat

  • 420 lb: 3

Deadlift

Hook grip.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
  • 520 lb: 1
  • 530 lb: X
  • 460 lb: 3
  • 410 lb: 3

 

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Training Log: Friday May 17, 2013

May 17, 2013 — Leave a comment

Foam Rolling

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 6

Low Bar Squat

Paused until work sets.

Beltless up to 410 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 460 lb: 1
  • 500 lb: 1
    • 1st rep felt hard, and I missed on the 2nd rep.
  • 420 lb: 3

Face Pulls

  • 70 lb: 13
  • 90 lb: 12

Reverse Grip Bench Press

Paused until 365x2.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 365 lb: 2 * PR!
    • 2 rep max!
    • I was planning on attempting 370x2, but I wussed out and did 365 instead.
  • 330 lb: 3,2,2
    • Paused.
    • Last rep on the first set was tough.
    • I think I'll start doing all doubles next Friday.
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