Triple Threat

My new training split is something like this:

Sun – Lower back, abs, traps
deadlifts, box squats, good mornings, reverse hyperextensions
2 ab exercises
shrugs (front and back)

Mon – Back, triceps
rows, chins
close grip bench press, dips, pushdowns

Wed – Quads, hams, calves, abs
squats, box squats, leg press, stiff leg deadlift (SLDL)
standing and seated calve raises
2 ab exercises

Fri – Chest, Shoulders, Biceps
flat, incline, and decline bench press
military or DB press, lateral and rear delt raises
straight bar curl, preacher curl, DB curl


For the big three, I do them either 5x5 or Powermatrix style.

Powermatrix is a set of predetermined sets, reps and weights.
There are 7 sets per series, with a rep scheme of 8,5,3,1,1,1,5.
Once you can complete a series, you go to the next series where
most or all of the weights increase.

I’ll use Powermatrix for several weeks until progress stalls and then
switch to 5x5 for a few weeks. Then I go back to Powermatrix,
hopefully reaching new maxes.

For box squats, I usually do no more than 3 reps per set.

For the other exercises, I do either 3-5 sets of 5 or 2-4 sets of 6-8 reps.

Triple Threat

Sunday, Nov. 30

Deadlift 295 – 6, 385 – 3, 465 – 1, 490 – 1 (I’m at an end of a Powermatrix cycle)
The 490 was a PR and took three tries. I was wiped out and didn’t even attempt the last set of 5.

Box squat (12.25”) 295 – 2x1 (also a PR, still reeling from the deadlift)
Good morning 185 – 3x6
Reverse hyperextension 70 - 3x6
Shrugs 475 - 4x8 (2 sets in front, 2 in back)

Crunch machine 160 – 2x8, 1x5
Lie down on a crunch machine, hook legs under pads, grab handles above head, and perform crunch.
The machine has pegs on which to add weight to make it easier (weights near head) or harder (weights near feet).

Crunch pulldown 120 – 3x6
Use lat machine with strap with 2 loops. Kneel on floor, pull strap to back of head, and perform crunch.

Triple Threat

Monday, Dec 1

Close grip bench 185 – 5x5
Dips BW+35 - 8,7
Pushdowns 75 – 4x8

Bent over rows 245 – 5x5
Seated cable rows 180 – 4x8
Chinups (I suck at these) – 5,4,3,3
Lat extensions (not sure of the real name, this is what I call it) 65 – 4x8
Use lat machine with straight bar. Grab bar arms shoulder width apart.
Start with arm straight and parallel to floor. Keep arms straight and bring
hands to thighs. Slowly return arms to starting position.

Triple Threat

Wed, Dec 3 (freezing cold in the gym, had a hard time getting warm)

Squats 245 – 5x5 (completed powermatrix cycle last week, maxed at 330)
Box squats (12.25”) 245 – 5x2
SLDL 225 – 2x8
Leg Press 630 – 2x8

Standing calve raises 270 – 2x12
Seated calve raises 115 – 1x12. 1x8

Crunch pulldown 110 – 2x12, 1x8
Hanging leg raise 3x8

Triple Threat

Fri, Dec 5

Bench Press 190 1x8, 220 1x5, 230 1x3, 270 3x1, 220 1x5
(second week of doing these with all reps paused - OUCH)
Incline Bench 175 – 2x8, 1x7
Decline Bench 205 – 1x8, 2x6

Standing Military Press 95 – 4x5
DB lateral delt raise 20 – 2x8
DB rear delt raise 30 – 2x8

Barbell curls 85 – 4x5
Preacher curls 65 – 2x8
Incline DB hammer curls 35 – 2x7

Triple Threat

During the past week, I had been trying to decide whether to break discipline and try the 500 lb series for deadlift even though I hadn’t completed the 490 lb series, or just be patient and remain according to plan.

As it turned out, mother nature decided things for me. A snowstorm dumped half a foot of heavy, wet snow on us Friday night, so I got an extra back workout on Saturday shoveling. When I woke up Sunday, the back felt a little fatigued (not sore, just tired), so I decided not to push my luck. A partial workout is better than no workout at all.

Sunday, Dec 7, weight 221

Deadlift 405 – 4x4
Box squat (10.25” – lowered height by 2 inches) 245 – 4x3
Good mornings 185 – 2x8
Reverse hyperextension 70 – 2x8
Shrugs 485 – 1x6, 1x5 (front), 2x5 (rear)

Crunch machine 165 – 2x8
Hanging leg raise 2x8

Triple Threat

Monday, Dec 8, weight 223

Close grip bench 195 – 5x5
Dips BW+40 - 2x7,1x5
Pushdowns 80 – 2x8, 2x6

Bent over rows 255 – 5x5
Seated cable rows 190 – 4x8
Chinups – 5,5,4,3
Lat extensions 70 – 2x8

Triple Threat

Wed, Dec 10, weight 223

Squats 265 – 5x5
Box squats (10.25”) 245 – 5x3
SLDL 235 – 2x8
Leg Press 720 – 2x8

Standing calve raises 290 – 2x12
Seated calve raises 115 – 2x12]

Crunch machine 170 – 1x7, 2x5
Crunch pulldown 110 – 3x10

Triple Threat

Fri, Dec 12, weight 223

Bench Press 200 1x8, 230 1x5, 240 1x3, 280 3x1, 225 1x5
Incline Bench 185 – 1x8, 1x7
Decline Bench 205 – 1x8, 1x7

Standing Military Press 105 – 4x5
Cable lateral delt raise 30 – 2x8
Cable rear delt raise 40 – 2x8

Barbell curls 95 – 4x5
Preacher curls 75 – 2x6
Standing DB hammer curls 35 – 2x8

Triple Threat

Sunday, Dec 14, weight 223

Deadlift 300 – 1x8, 390 – 1x4, 470 – 1x1, 500 – 1x1, 390 – 1x3
(second attempt at 500 went only to mid-shin, there was no third attempt)
Box squat (10.25”) 255 – 4x2
Good mornings 195 – 2x8
Reverse hyperextension 75 – 2x8

Shrugs 485 – 1x8, 1x6 (front), 1x8, 1x7 (rear)

Crunch machine 175 – 3x6
Hanging leg raise 2x8

Triple Threat

Monday, Dec 15, weight 222

Close grip bench 205 – 5x5
Dips BW+40 - 2x8
Pushdowns 85 – 3x7

Bent over rows 265 – 5x5
Seated cable rows 210 – 2x8, 1x6
Chinups – 5,4,4,3

Triple Threat

I've been slacking in the posting department, so now it's time to catch up. I've been on vacation since the 17th of December and normally I post from work, since it's a faster connection than at home.

Wed, Dec 17, weight 223
Squats 275 - 5x3
Box squats (10.25") 255 - 4x2
SLDL 245 - 2x8
Leg Press 750 - 2x8
Standing calve raises 320 - 2x10
Seated calve raises 125 - 2x8
Crunch machine 135 - 2x20, 1x15
Crunch pulldown 100 - 2x15, 1x11


Fri, Dec 19, weight 223
Bench Press 200 1x8, 235 1x5, 250 1x3, 290 1x1, 230 1x4
Incline Bench 195 - 2x5
Decline Bench 215 - 1x7, 1x5
Standing Military Press 115 - 2x5, 2x4
Cable lateral delt raise 35 - 2x8
Cable rear delt raise 45 - 2x8
Barbell curls 105 - 3x5
Preacher curls 75 - 2x6

Triple Threat

Week of Dec 21

Sunday, Dec 21, weight 224
Deadlift 405 - 3x4
Box squat (10.25") 255 - 2x2
Good mornings 205 - 2x6
Reverse hyperextension 80 - 2x6
Shrugs 405 - 1x8 (front), 1x8 (rear)
Crunch Pulldown 110 - 2x10
Hanging leg raise 2x8

Monday, Dec 22, weight 222
Close grip bench 215 - 3x5, 1x4, 1x3
Dips BW+45 - 1x6, 1x5
Pushdowns 85 - 3x8
Bent over rows 275 - 2x5, 3x4
Seated cable rows 230 - 3x8
Chinups BW+10 - 2x4, 3x3

Wed, Dec 24, weight 221
Squats 220 1x8, 265 1x5, 285 1x3, 330 3x1, 270 1x5
Box squats (10.25") 265 - 2x2, 4x1
SLDL 245 - 1x8, 265 - 1x8
Leg Press 810 - 2x8
Standing calve raises 320 - 2x12
Seated calve raises 125 - 2x12
Crunch machine 175 - 10, 9, 5
Crunch Pulldown 120 - 2x8


Fri, Dec 26, weight 221
Bench Press 200 1x8, 235 1x5, 250 1x3, 290 2x1, 230 1x5
Incline Bench 195 - 1x6, 1x5
Decline Bench 215 - 1x8, 1x6
Standing Military Press 125 - 1x5, 2x4
Cable lateral delt raise 40 - 2x8
Cable rear delt raise 50 - 2x8
Barbell curls 85 - 4x5
Hammer curls 30 - 2x8

Triple Threat

Week of Dec 28

Sunday, Dec 28, weight 222
Deadlift 300 - 1x8, 390 - 1x4, 470 - 1x1, 500 - 0, 390 - 1x2
Box squat (10.25") 275 - 4x1
Good mornings 205 - 2x8
Reverse hyperextension 80 - 2x8
Shrugs 495 - 2x6 (front), 2x6 (rear) 405 - 2x10 (front), 2x10 (rear)
Crunch Machine 180 - 1x6, 1x4
Hanging leg raise 2x10


Monday, Dec 29, weight 222
Close grip bench 225 - 3x5, 1x4, 1x3
Dips BW+45 - 1x8, 1x4
Pushdowns 90 - 2x6, 1x5
Chinups BW+10 - 1x6, 3x4, 1x3
Bent over rows 275 - 5x5
Seated cable rows 240 - 1x8, 2x6


Wed, Dec 31, weight 223
Squats 220 1x8, 270 1x5, 300 1x3, 345 ***1x1, 275 1x5
*** - 1st attempt not sure I was below parallel
*** - 2nd attempt missed
*** - 3rd attempt, spotter said I was 1-2 inches above parallel
*** - 4th attempt, success
Box squats (10.25") 285 - 3x1
SLDL 275 - 3x5
Leg Press 860 - 3x5
Crunch machine 180 - 1x6, 2x5
Crunch Pulldown 125 - 3x7

katie64

Wow, very nice working (training) journal, do you have a link for the power matrix, don't want to do it, just curious? And congratulations on the 500 max, awesome

Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.


Katie
[color="Green"]My Journal...[/COLOR

Triple Threat

I can't find the link, but here's a couple of gif files containing the information.

katie64

Where

Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.


Katie
[color="Green"]My Journal...[/COLOR

Triple Threat

The gifs are too big. Here is a word document with the charts. If you want the gifs, PM me your email address and I will send them.

katie64

Thanks a lot

Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.


Katie
[color="Green"]My Journal...[/COLOR

katie64

Hey, when I opened up the gif, I was in shock, was a very nice pic, LMAO think I'll frame it for motivation


When I first read your journal, I didn't realize you post by the week, haha, I said, Damn, he kicks ass on his training, well you do, but not all at once

Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.


Katie
[color="Green"]My Journal...[/COLOR

katie64

HMMMMMMMMMMM no pics in your gallery

Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.


Katie
[color="Green"]My Journal...[/COLOR

Triple Threat

The picture probably does more for you than for me. Glad you enjoyed it. As for the posting, I'll get back to posting one workout at a time once I return to work. And as for the gallery, I need to find some decent ones first.

P-funk

throwing around some nice weight there captain

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Triple Threat

Thank, P-funk.

I am so glad to be back at work.

Fri, Jan 2, weight 223
Bench Press 235 – 3x5, 2x4
Decline Bench 225 – 1x6, 1x5
Incline Bench 195 – 2x4
Standing Military Press 135 – 2x3, 1x2
Cable lateral delt raise 45 – 1x7, 1x6
Cable rear delt raise 55 – 2x8
Barbell curls 95 – 4x5
Preacher curls 65 – 2x8

Triple Threat

Sunday, Jan 4, weight 223
Deadlift 300 – 1x8, 390 – 1x5, 470 – 1x2, 500 – 1x1, 390 – 1x4
Box squat (10.25”) 285 – 3x1
Good mornings 225 – 2x5
Reverse hyperextension 85 – 2x6
Shrugs 500 – 2x7 (front), 2x7 (rear)
Crunch Machine 180 – 3x10
Crunch Pulldown 125 – 2x8


Monday, Jan 5, weight 221
Close grip bench 225 – 4x5, 1x3
Dips BW+45 – 1x6, 1x5
Pushdowns 90 – 2x8
Chinups BW+15 – 1x5, 1x4, 3x3
Bent over rows 285 – 3x4, 2x3
Seated cable rows 250 – 2x8, 2x6
Lat extensions 80 – 1x7, 1x6

Triple Threat

Wed, Jan 7, weight 223
Squats 275 – 5x5
Box squats (10.25”) 275 – 5x1
SLDL 225 – 2x10
Leg Press 540 – 3x15
Standing calve raises 340 – 2x8
Seated calve raises 145 – 2x8
Crunch machine 190 – 2x7, 1x4
Hanging leg raises 2x10

katie64

Good Morning

Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.


Katie
[color="Green"]My Journal...[/COLOR