Ye Ol' Workout Journal

**gwcaton** · 05-16-2005, 12:50 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, 01:55 PM

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

**Pylon** · 05-16-2005, 08:03 PM

ncie work, cap'n!

**Triple Threat** · 05-18-2005, 07:53 AM

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

**Triple Threat** · 05-18-2005, 07:54 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, 11:27 AM

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, 12:03 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, 03:07 PM

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, 12:00 AM

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

**Rocco32** · 05-20-2005, 04:48 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, 07:23 AM

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, 02:27 PM

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, 02:28 PM

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, 02:29 PM

Originally Posted by Yanick

bastard, lol.

nice lifts capt. congrats on breaking 300.

Thanks, Yan. Next stop - 315.

**Triple Threat** · 05-20-2005, 02:30 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, 04:35 PM

Nice wo Capt.

Hey you squat more than you JM press

**Triple Threat** · 05-23-2005, 07:42 AM

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, 07:43 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, 07:55 AM

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, 08:21 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, 08:24 AM

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, 12:26 PM

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, 09:41 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, 10:24 AM

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, 12:51 PM

I'm with Yanick,

I can only dream of deads like that !

**Triple Threat** · 05-27-2005, 07:17 AM

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

**Triple Threat** · 05-27-2005, 07:22 AM

Fri, May 27 (DE Upper)

Bench Press (70 % 1 RM, 3 different hand spacings)
205 x 3 (10 sets)

Speed started to slow down around the 8th set. I’m now thinking that I should drop the number of sets as the percentages increase, perhaps something like 12 sets at 50%, 10 sets at 60%, and only 8 sets at 70%.

Floor Press
205 x 5 (5 sets)

JM Press
205 x 7
205 x 6
205 x 6

Dips
BW+30 x 5
BW+30 x 5
BW+20 x 6
BW+20 x 5

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

One of these days I’ve got to find out how much those plates weigh.

V-bar tricep pressdowns
7 plates x 8
7 plates x 7

Wide Grip Lat Pulldown
13 plates x 8
13 plates x 6
13 plates x 6
13 plates x 5

1 arm DB rows
90 x 8
100 x 7
100 x 7
105 x 5
105 x 5

BB Drag Curls
60 x 9
70 x 7
70 x 6
60 x 8

DB Hammer Curls
35 x 8
40 x 5 (form started to get sloppy here, time to quit)

BW: 225

**TriZZle305** · 05-27-2005, 09:53 AM

I like your modification of Westside.. I think I'll tag along too since i'll be doing a similar routine.. i wasnt planning on doing actual Bench or Squats on Maximum Effort day but it seems like you're doing so without any problems

**gwcaton** · 05-27-2005, 11:15 AM

Nice wo Capt.

Look at those Db rows

**PreMier** · 05-27-2005, 01:01 PM

hahaha I would shit myself with deads that heavy. Nice work.

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