Ye Ol' Workout Journal

gwcaton · 05-16-2005, 01:50 PM

Capt.,

Nice wo's ! I see you got the 305 on bench

You still using the butt off the bench technique ?

Triple Threat · 05-16-2005, 02:55 PM

Thanks, Gary. I managed to keep the butt glued to the bench this time.

Pylon · 05-16-2005, 09:03 PM

ncie work, cap'n!

Triple Threat · 05-18-2005, 08:53 AM

Thanks, Pylon. Still trying to match some of your numbers!

Triple Threat · 05-18-2005, 08:54 AM

Wed, May 18 (ME Lower)

Squats
135 x 3
185 x 3
225 x 3
275 x 3
295 x 1
305 x 1
315

It’s now official. I can bench as much as I can squat.

Deadlifts
135 x 3
225 x 3
315 x 1
365 x 1

My upper back started feeling very tight, so I skipped the rest of the deads.

Shrugs
315 x 9
315 x 9

Standing Good Mornings
135 x 6
155 x 6
175 x 6
195 x 6

Hanging Leg Raise
4 sets of 12

BW: 225

gwcaton · 05-18-2005, 12:27 PM

Nice wo Capt.

So what are you going to do about the bench/squat thing ? Just keep plugging away ? Leg Specialization program for awhile ?

Pylon · 05-18-2005, 01:03 PM

I WISH I could bench what I squat. Last time I tried maxing out my bench I was in the low 200s. I haven't tried for a while...Hmm...maybe I should do that tomorrow...

Triple Threat · 05-19-2005, 04:07 PM

Quote:

Originally Posted by gwcaton

So what are you going to do about the bench/squat thing ? Just keep plugging away ? Leg Specialization program for awhile ?

I'm going to work on my weak point(s)!

I'm weak off the bottom position. That is, once I get the bar moving up, I can complete the lift. It's the getting started part that's difficult. And it's that way for both squat and DL.

There's a couple of things I think I need to do. First I've got work the abs harder. Not necessarily more sets, but heavier weights and lower reps. The other thing is to go lower on the box squats and do platform DLs on speed day.

Of course, any ideas or suggestions are greatly appreciated.

PreMier · 05-20-2005, 01:00 AM

I think you can bench more than me now. Definately more than Yanick can

Rocco32 · 05-20-2005, 05:48 AM

Great Bench Capt! There when I was doing doing Westside I could bench more than I could squat also

Frustrating! Seeing what your deadlifting though, I think you could squat more. I think you have a good game play ready to get there

Yanick · 05-20-2005, 08:23 AM

Quote:

Originally Posted by PreMier

I think you can bench more than me now. Definately more than Yanick can

bastard, lol.

nice lifts capt. congrats on breaking 300.

Triple Threat · 05-20-2005, 03:27 PM

Quote:

Originally Posted by PreMier

I think you can bench more than me now.

You're still killing me on the squat.

Your week off should be just about up. Ready to hit the weights again?

Triple Threat · 05-20-2005, 03:28 PM

Quote:

Originally Posted by Rocco32

Great Bench Capt! There when I was doing doing Westside I could bench more than I could squat also

Frustrating! Seeing what your deadlifting though, I think you could squat more. I think you have a good game play ready to get there

Thanks, Rock. I just gotta zero in on the weak point(s).

Triple Threat · 05-20-2005, 03:29 PM

Quote:

Originally Posted by Yanick

bastard, lol.

nice lifts capt. congrats on breaking 300.

Thanks, Yan. Next stop - 315.

Triple Threat · 05-20-2005, 03:30 PM

Fri, May 20 (DE Upper)

Bench Press (3 different hand spacings, 4 sets each) (30 sec RI)
185 – 12 x 3 (60% 1 RM)

JM Press
185 x 6
205 x 6
205 x 6
205 x 6

Reverse grip tricep pressdowns
7 plates x 6
6 plates x 8

V-bar tricep pressdowns
6 plates x 8
6 plates x 8

Hammer Strength High Row
230 x 8
230 x 8
230 x 8
250 x 6

Wide Grip Lat Pulldown
10 plates x 8
12 plates x 8
14 plates x 6
14 plates x 5

Bicep machine
50 x 10
62.5 x 8
62.5 x 6

DB Lateral Delt Raises
20 x 8
20 x 6

DB Rear Delt Raises
25 x 8
25 x 8

BW: 226

gwcaton · 05-20-2005, 05:35 PM

Nice wo Capt.

Hey you squat more than you JM press

Triple Threat · 05-23-2005, 08:42 AM

Quote:

Originally Posted by gwcaton

Hey you squat more than you JM press

Are you making fun of me and my puny squats?

Triple Threat · 05-23-2005, 08:43 AM

Sat, May 21 (DE Lower)

Crappy, uninspired workout at home today.

Squats (55%) No box, paused at bottom
165 – 12 x 3

Speed Deadlifts (60%)
275 – 4 x 3

gwcaton · 05-23-2005, 08:55 AM

Quote:

Originally Posted by CaptainDeadlift

Sat, May 21 (DE Lower)

Crappy, uninspired workout at home today.

Squats (55%) No box, paused at bottom
165 – 12 x 3

Speed Deadlifts (60%)
275 – 4 x 3

Hey Capt.

No sweat ! Everybody has them. Next one will be better

Triple Threat · 05-23-2005, 09:21 AM

Mon, May 23 (ME Upper)

Bench Press
135 x 3 (2 sets)
185 x 3 (2 sets)
225 x 3
255 x 3
275 x 3
285 x 1
295 x 1
305 x 1
310 x 1

Floor Press
225 x 5
225 x 5
225 x 4
225 x 4

Dips
BW + 25 x 8
BW + 25 x 6

Triceps Extensions
6.5 plates x 8 (reverse grip)
6.5 plates x 9 (normal grip)
6.5 plates x 7 (V-bar)

Chin-ups
BW x 6
BW x 4
BW – 40 x 7 (Assisted chin-up machine)
BW – 40 x 5

Barbell Row
205 x 9
205 x 8
205 x 5

running out of gas here
205 x 5

Hyper-extensions / Hanging Leg Raises Superset
25 x 8; 12
30 x 8; 11
30 x 8; 11
30 x 8; 8

BW: 225

Triple Threat · 05-23-2005, 09:24 AM

Quote:

Originally Posted by gwcaton

Hey Capt.

No sweat ! Everybody has them. Next one will be better

I'm definitely a creature of habit. Normally I workout early in the morning (5:30 weekdays, 7:00 weekends), but on Saturday I didn't get to workout until late afternoon. It just didn't feel right, mentally I wasn't into it, and the results showed.

gwcaton · 05-23-2005, 01:26 PM

Quote:

Originally Posted by CaptainDeadlift

I'm definitely a creature of habit. Normally I workout early in the morning (5:30 weekdays, 7:00 weekends), but on Saturday I didn't get to workout until late afternoon. It just didn't feel right, mentally I wasn't into it, and the results showed.

I know exactly what ya mean

OOPs almost missed the

on your bench press !

Triple Threat · 05-26-2005, 10:41 AM

Wed, May 25 (ME Lower)

Morning

Squats
135 x 3
135 x 3
185 x 3
225 x 3
255 x 3
275 x 1
295 x 1
305 x 1
315 x 1

Standing Good Mornings
135 x 5
185 x 5
185 x 5

Ab Crunch Machine
45 x 8
90 x 8
105 x 8
120 x 8

Afternoon

Deadlifts
135 x 3
225 x 3
315 x 3
365 x 3
405 x 1
425 x 1
445 x 1

Shrugs
315 x 6
365 x 6

BW: 225

Yanick · 05-26-2005, 11:24 AM

Quote:

Originally Posted by CaptainDeadlift

Wed, May 25 (ME Lower)

Morning

Squats
135 x 3
135 x 3
185 x 3
225 x 3
255 x 3
275 x 1
295 x 1
305 x 1
315 x 1

Standing Good Mornings
135 x 5
185 x 5
185 x 5

Ab Crunch Machine
45 x 8
90 x 8
105 x 8
120 x 8

Afternoon

Deadlifts
135 x 3
225 x 3
315 x 3
365 x 3
405 x 1
425 x 1
445 x 1

Shrugs
315 x 6
365 x 6

BW: 225

damn your a beast capt. every time i read your journal i want to get to the gym and start deadlifting lol.

gwcaton · 05-26-2005, 01:51 PM

I'm with Yanick,

I can only dream of deads like that !

Triple Threat · 05-27-2005, 08:17 AM

Yan and Gary - Get those injuries healed up and you can join me.

05-16-2005, 01:50 PM	#121
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Capt., Nice wo's ! I see you got the 305 on bench You still using the butt off the bench technique ?
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-16-2005, 09:03 PM	#123
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	ncie work, cap'n!
	"For beverages, I only drink water or whiskey and when Iâ€™m drinking whiskey, itâ€™s usually when Iâ€™m working out. It gives me the courage to lift more than I can when Iâ€™m sober." - C. Bratton

05-18-2005, 12:27 PM	#126
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice wo Capt. So what are you going to do about the bench/squat thing ? Just keep plugging away ? Leg Specialization program for awhile ?
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-18-2005, 01:03 PM	#127
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	I WISH I could bench what I squat. Last time I tried maxing out my bench I was in the low 200s. I haven't tried for a while...Hmm...maybe I should do that tomorrow...
	"For beverages, I only drink water or whiskey and when Iâ€™m drinking whiskey, itâ€™s usually when Iâ€™m working out. It gives me the courage to lift more than I can when Iâ€™m sober." - C. Bratton

05-20-2005, 01:00 AM	#129
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	I think you can bench more than me now. Definately more than Yanick can
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

05-16-2005, 02:55 PM	#122
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Thanks, Gary. I managed to keep the butt glued to the bench this time.

05-18-2005, 08:53 AM	#124
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Thanks, Pylon. Still trying to match some of your numbers!

05-18-2005, 08:54 AM	#125
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Wed, May 18 (ME Lower) Squats 135 x 3 185 x 3 225 x 3 275 x 3 295 x 1 305 x 1 315 It’s now official. I can bench as much as I can squat. Deadlifts 135 x 3 225 x 3 315 x 1 365 x 1 My upper back started feeling very tight, so I skipped the rest of the deads. Shrugs 315 x 9 315 x 9 Standing Good Mornings 135 x 6 155 x 6 175 x 6 195 x 6 Hanging Leg Raise 4 sets of 12 BW: 225

05-20-2005, 05:48 AM	#130
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Great Bench Capt! There when I was doing doing Westside I could bench more than I could squat also Frustrating! Seeing what your deadlifting though, I think you could squat more. I think you have a good game play ready to get there
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

05-20-2005, 03:30 PM	#135
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Fri, May 20 (DE Upper) Bench Press (3 different hand spacings, 4 sets each) (30 sec RI) 185 – 12 x 3 (60% 1 RM) JM Press 185 x 6 205 x 6 205 x 6 205 x 6 Reverse grip tricep pressdowns 7 plates x 6 6 plates x 8 V-bar tricep pressdowns 6 plates x 8 6 plates x 8 Hammer Strength High Row 230 x 8 230 x 8 230 x 8 250 x 6 Wide Grip Lat Pulldown 10 plates x 8 12 plates x 8 14 plates x 6 14 plates x 5 Bicep machine 50 x 10 62.5 x 8 62.5 x 6 DB Lateral Delt Raises 20 x 8 20 x 6 DB Rear Delt Raises 25 x 8 25 x 8 BW: 226

05-20-2005, 05:35 PM	#136
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice wo Capt. Hey you squat more than you JM press
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-23-2005, 08:43 AM	#138
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Sat, May 21 (DE Lower) Crappy, uninspired workout at home today. Squats (55%) No box, paused at bottom 165 – 12 x 3 Speed Deadlifts (60%) 275 – 4 x 3

05-23-2005, 09:21 AM	#140
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Mon, May 23 (ME Upper) Bench Press 135 x 3 (2 sets) 185 x 3 (2 sets) 225 x 3 255 x 3 275 x 3 285 x 1 295 x 1 305 x 1 310 x 1 Floor Press 225 x 5 225 x 5 225 x 4 225 x 4 Dips BW + 25 x 8 BW + 25 x 6 Triceps Extensions 6.5 plates x 8 (reverse grip) 6.5 plates x 9 (normal grip) 6.5 plates x 7 (V-bar) Chin-ups BW x 6 BW x 4 BW – 40 x 7 (Assisted chin-up machine) BW – 40 x 5 Barbell Row 205 x 9 205 x 8 205 x 5 running out of gas here 205 x 5 Hyper-extensions / Hanging Leg Raises Superset 25 x 8; 12 30 x 8; 11 30 x 8; 11 30 x 8; 8 BW: 225

05-26-2005, 10:41 AM	#143
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Wed, May 25 (ME Lower) Morning Squats 135 x 3 135 x 3 185 x 3 225 x 3 255 x 3 275 x 1 295 x 1 305 x 1 315 x 1 Standing Good Mornings 135 x 5 185 x 5 185 x 5 Ab Crunch Machine 45 x 8 90 x 8 105 x 8 120 x 8 Afternoon Deadlifts 135 x 3 225 x 3 315 x 3 365 x 3 405 x 1 425 x 1 445 x 1 Shrugs 315 x 6 365 x 6 BW: 225

05-26-2005, 01:51 PM	#145
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	I'm with Yanick, I can only dream of deads like that !
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-27-2005, 08:17 AM	#146
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Yan and Gary - Get those injuries healed up and you can join me.