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03-30-2008, 11:55 AM
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#1 |
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Gettin' Diesel.
Elite Member
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Big G, 2.0
New and improved, stream-lined, condensed and BS-free... Big G's journal, 2.0 Ref: Old journal (G's Log.)(5/17/07:165lb-3/14/08:190lb)
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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03-30-2008, 12:21 PM
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#2 |
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Gettin' Diesel.
Elite Member
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3/17/08
WORKOUT: UPPER VERTICAL Seated Military Press power rack, 13 holes visible under supports. upper arm parallel to floor at base of movement. 135lb:2x5 150lb:1x5 160lb:3x5 PR 165lb:1x4¼ Chins BW:1x5 BW+25lb:1x5 BW+47½lb:2x5(just!),1x3¾ PR Shrugs power rack, 6 holes visible under supports. free-weight, alternating reverse grip w/straps over 350lb. 225lb:1x5 275lb:1x5 315lb:1x5 365lb:1x5 415lb:1x5 last reps 20-30% barely hanging on! Bar Hangs 57sec. Decline situps 1x25 w/twist 1x11 throw/catch 8lb ball 1x9 upper leg burning/weak
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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03-30-2008, 12:40 PM
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#3 |
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Gettin' Diesel.
Elite Member
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3/19/08
WORKOUT: LEGS Warmup elliptical:4mins, fwd/bckwrd and twisted 45º right/left dynamic stretching: straight-leg high kicks (front leg ext) Squats power-rack: 9 holes visible under supports BB on supports, starting at bottom of movement 135lb:1x5 185lb:1x5 225lb:1x5 265lb:3x5 PR 270lb:1x5 5wks ago 1RM was 275lb.  Rack Pulls just above the knee power rack: 4holes visible under support bars 225lb:1x5 315lb:1x5 405lb:1x2 then w/straps... 405lb:1x5 440lb:3x5 PR Partial Squats top half of movement only power rack:14 holes visible under supports 405lb:1x5 455lb:1x5 515lb:3x5 PR 5lb up on last week Good one!
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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03-30-2008, 12:58 PM
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#4 |
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Gettin' Diesel.
Elite Member
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3/20/08
WORKOUT: UPPER HORIZONTAL chest still sore from last week Bench press power rack: 7 holes visible under supports upper arm parallel to floor at base of movement BB on supports, starting from the bottom position 135lb:1x5 185lb:1x5 205lb:3x5 230lb:1x5, 1x4¼, 1x2¼ 225lb:1x4¼  hmmm... lameSupported T-Bar Row 105lb:1x5 120lb:1x5 137½lb:3x5 2½lb up on last week last reps only 50%ish BB Lockouts top 33% of bench press only power rack: 9 holes visible under supports BB on supports, starting from the bottom position 275lb:1x5 315lb:1x5 380lb:1x2 365lb:1x3, 1x2 3min RI... 365lb:1x5, 1x4½ weak. 425lb:1x2 last week Calf Press smith machine 315lb:1x15, 1x20, 1x15 toe pain on first set
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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03-30-2008, 01:54 PM
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#5 |
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Gettin' Diesel.
Elite Member
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3/24/08
WORKOUT: UPPER VERTICAL Warmup 2-3mins swinging 10lb plates around, every which way. Seated Military Press power rack, 13 holes visible under supports. upper arm parallel to floor at base of movement. 135lb:2x5 150lb:1x5 160lb:3x5 165lb:1x5 PR next week 165lb:3x5 Chins BW:1x5 BW+25lb:1x5 BW+47½lb:2x5, 1x4 +1neg Shrugs power rack, 6 holes visible under supports. free-weight, alternating reverse grip w/straps over 350lb. 135lb:1x5 225lb:1x5 315lb:2x5 365lb:2x5 (50-70% reps) 405lb:2x5 (30-40% reps) Bar Hangs none. forgot last week 57sec. Decline situps max decline on bench 1x25 w/twist 1x20 w/twist upper leg burning/weak
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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03-30-2008, 02:04 PM
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#6 |
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Gettin' Diesel.
Elite Member
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3/26/08
WORKOUT: LEGS Warmup elliptical:3½mins, fwd/bckwrd and twisted 45º right/left dynamic stretching: straight-leg high kicks (front leg ext) Squats power-rack: 10 holes visible under supports (was 9holes. now 10 to remove lower back involvement) BB on supports, starting from bottom position upper leg just above parallel at base of movement. 135lb:1x10 185lb:1x5 225lb:1x5 275lb:3x5 PR 285lb:1x5 PR Rack Pulls just above the knee power rack: 4holes visible under support bars 225lb:1x5 315lb:1x5 405lb:1x2½ then w/straps... 405lb:1x5 445lb:1x5 PR Partial Squats top half of movement only power rack:14 holes visible under supports NONE - OUT OF TIME. Last week; 405lb:1x5. 455lb:1x5. 515lb:3x5.
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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03-30-2008, 02:24 PM
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#7 |
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Gettin' Diesel.
Elite Member
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3/28/08
WORKOUT: UPPER HORIZONTAL Warmup 2-3mins swinging 10lb plates around, every which way. Bench press power rack: 7 holes visible under supports upper arm parallel to floor at base of movement BB on supports, starting from the bottom position 135lb:1x10 185lb:1x5 230lb:3x5 PR 250lb:1x1 PR 240lb:1x4 PR Supported T-Bar Row 105lb:1x5 120lb:1x5 137½lb:3x5 last reps only 50%ish BB Lockouts top 33% of bench press only power rack: 9 holes visible under supports BB on supports, starting from the bottom position 265lb:1x5 315lb:1x5 365lb:1x5 405lb:1x5 445lb:1x2 PR 415lb:2x5 OUT OF TIME - BACK TO WORK ... AFTER WORK - BACK TO GYM Calf Press smith machine 225lb:1x25 250lb:1x25 275lb:1x20 315lb:1x18, 1x17 325lb:1x16 PR then... Hot-tub Sauna Steam Room Nice! 
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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04-28-2008, 08:02 PM
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#8 |
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Gettin' Diesel.
Elite Member
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3/31/08 (Mon)
WORKOUT: UPPER VERTICAL Warmup 2-3mins swinging 10lb plates around, every which way. Seated Military Press power rack, 13 holes visible under supports. upper arm parallel to floor at base of movement. 135lb:1x5 150lb:1x5 160lb:3x5 165lb:5,5,3 PR left failed Chins BW:1x5 BW+25lb:1x5 BW+47½lb:3x5 PR Shrugs power rack, 6 holes visible under supports. free-weight, alternating reverse grip 135lb:1x10 225lb:1x5 275lb:1x5 315lb:1x5 365lb:1x3 no straps PR 365lb:1x5 w/straps Bar Hangs no RI after shrugs short on time, lunch over 51sec Decline situps none. out of time.
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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04-28-2008, 08:14 PM
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#10 |
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Gettin' Diesel.
Elite Member
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4/2/08 (Wed)
WORKOUT: LEGS Warmup elliptical:3mins, fwd/bckwrd and twisted 45º right/left dynamic stretching: straight-leg high kicks (front leg ext) Squats power-rack: 10 holes visible under supports (was 9holes. now 10 to remove lower back involvement) BB on supports, starting from bottom position upper leg just above parallel at base of movement. 135lb:1x5 185lb:1x5 225lb:1x5 285lb:3x5 PR 300lb:1x5 PR First ever 300lb squat & hit 5 reps. R4:leaned fwd a little. R5:not fully down Rack Pulls just above the knee power rack: 4holes visible under support bars 225lb:1x5 315lb:1x5 405lb:1x3 PR then w/straps... 405lb:1x5 455lb:1x4 PR Partial Squats top half of movement only power rack:14 holes visible under supports 405lb:1x5 455lb:1x5 525lb:1x5 PR torso good & solid.
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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04-28-2008, 08:40 PM
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#12 |
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Gettin' Diesel.
Elite Member
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4/22/08 (Tues)
WORKOUT: UPPER VERTICAL Warmup 2-3mins swinging 10lb plates around, every which way. Seated Military Press power rack, 13 holes visible under supports. upper arm parallel to floor at base of movement. 135lb:1x5 150lb:1x5 165lb:3x5 PR 170lb:1x3 PR Dang! Chins BW:1x5 BW+25lb:1x5 BW+47½lb:5,4¾,2½ Grr!  Weak!Shrugs power rack, 6 holes visible under supports. free-weight, alternating reverse grip 135lb:1x10 225lb:1x5 305lb:1x5 then w/straps... 365lb:2x5(70%ish) 405lb:1x5(30%ish) Bar Hangs 52sec Hmm...Decline situps max decline Twisting:1x25 Throw/Catch 8lb ball:1x13(fail)
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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04-28-2008, 08:48 PM
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#13 |
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Gettin' Diesel.
Elite Member
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4/23/08
WORKOUT: LEGS Warmup elliptical:3mins, fwd/bckwrd and twisted 45º right/left dynamic stretching: straight-leg high kicks (front leg ext) Squats power-rack: 10 holes visible under supports BB on supports, starting from bottom position upper leg just above parallel at base of movement. 135lb:1x5 185lb:1x5 225lb:1x5 290lb:1x4 280lb:5,4 275lb:1x4 Weaker after flu.Rack Pulls just above the knee power rack: 4holes visible under support bars 225lb:1x5 315lb:1x5 then w/straps... 405lb:1x5 455lb:1x5 PR 1 extra rep Partial Squats top half of movement only power rack:14 holes visible under supports NONE. OUT OF TIME. Last week; 405lb:1x5, 455lb:1x5, 525lb:1x5 PR Calf Press smith machine, foot on riser 225lb:1x25 275lb:1x25
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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04-28-2008, 08:58 PM
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#14 |
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Gettin' Diesel.
Elite Member
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4/25/08 (Fri)
WORKOUT: UPPER HORIZONTAL Warmup 2-3mins swinging 10lb plates around, every which way. Bench press power rack: 7 holes visible under supports upper arm parallel to floor at base of movement BB on supports, starting from the bottom position 135lb:1x10 185lb:1x5 235lb:5,5,4 255lb:miss(2min RI) Supported T-Bar Row 105lb:1x5 120lb:1x5 135lb:2x5 125lb:1x2 last reps on last two sets only 50%ish. was 137½lb:3x5 pre flu.BB Lockouts top 33% of bench press only power rack: 9 holes visible under supports BB on supports, starting from the bottom position 275lb:1x5 315lb:1x5 365lb:1x5 410lb:1x4½ 410lb:1x3½ 405lb:1x1 bummed. weak after flu.Calf Press smith machine NONE. Did them on Wed. Oops.
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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04-28-2008, 09:12 PM
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#15 |
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Gettin' Diesel.
Elite Member
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4/28/08 (Mon)
WORKOUT: UPPER VERTICAL Warmup 2-3mins swinging 10lb plates around, every which way. Seated Military Press power rack, 13 holes visible under supports. upper arm parallel to floor at base of movement. 135lb:1x5 150lb:1x5 170lb:3x5 PR 180lb:1x3 PR Note:180lb>Old 1RM. Kewl. Chins BW:1x5 BW+25lb:1x5 BW+47½lb:1x2,3¾(+2-ves) BW+47½lb:1x3½(+2-ves) Weird. Was 47½lb:3x5 pre flu. Mil.Press PRs affecting #s? Hmm... Shrugs power rack, 6 holes visible under supports. free-weight, alternating reverse grip 135lb:1x5 185lb:1x5 225lb:2x5 then w/straps... 315lb:2x5(100%) 365lb:2x5(70-80%ish) 405lb:None.Out of time. Bar Hangs None.Out of time. Last week:52sec Decline situps None.Out of time.
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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04-29-2008, 04:22 AM
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#16 |
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iwillmakeyousmelltheglove
Moderator
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Man, shitload of PRs in here.
Good job 
http://sdatrainingprograms.blogspot.com - Updated 13/11/09
*****READ THIS FOR TRAINING INFO:***** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE". |
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04-29-2008, 07:36 AM
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#17 |
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Registered User
Join Date: Mar 2008
Location: Connecticut
Posts: 285
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great workouts!
-Dennis
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06-14-2008, 09:44 AM
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#19 |
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Gettin' Diesel.
Elite Member
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WORKOUT: LEGS Warmup elliptical:3mins, fwd/bckwrd and twisted 45º right/left dynamic stretching: straight-leg high kicks (front leg ext) Squats power-rack: 10 holes visible under supports BB on supports, starting from bottom position upper leg just above parallel at base of movement. 135lb:1x6 185lb:1x5 225lb:1x5 275lb:3x5 Rack Pulls just above the knee power rack: 4holes visible under support bars 225lb:1x5 315lb:2x5 365lb:2x5 then w/straps... 415lb:2x5 465lb:2x5 PR 500lb:1x3 PR  1st-ever ¼ton! Partial Squats upper leg 45º to floor at base of movement power rack:14 holes visible under supports NONE. OUT OF TIME. 2wks ago; 405lb:1x5, 455lb:1x5, 525lb:1x5 PR Calf Press smith machine, foot on riser NONE. OUT OF TIME.
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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06-14-2008, 09:56 AM
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#20 |
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Gettin' Diesel.
Elite Member
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5/3/08 (Sat)
WORKOUT: UPPER HORIZONTAL at home, in the garage... Warmup 2-3mins swinging 10lb plates around, every which way. Bench press power rack: 7 holes visible under supports upper arm parallel to floor at base of movement BB on supports, starting from the bottom position 135lb:1x10 185lb:1x5 235lb:4½ 230lb:5,4 225lb:4 weaker than last wk BO Rows 115lb:1x10 135lb:1x5 185lb:1x5 205lb:3x5 last rep 80%ish. BB Lockouts in power rack, BB on supports, starting from the bottom position. lower than normal (only have 300lb of weights) upper arm between 45º and horizontal at base of movement 205lb:1x5 255lb:1x5 300lb:miss 285lb:4,3,3 250lb:1x5
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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06-14-2008, 10:11 AM
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#22 |
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Gettin' Diesel.
Elite Member
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5/9/08 (Fri)
WORKOUT: LEGS Warmup elliptical:3mins, fwd/bckwrd and twisted 45º right/left dynamic stretching: straight-leg high kicks (front leg ext) Squats power-rack: 10 holes visible under supports BB on supports, starting from bottom position upper leg just above parallel at base of movement. 155lb:1x5 185lb:1x5 235lb:1x5 255lb:3x5 305lb:miss Deadlifts no straps. from the floor. alternating over/under grip 225lb:1x5 315lb:2x5 365lb:2x5 375:1x1 PR came up really slowly
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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06-14-2008, 10:19 AM
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#23 |
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Gettin' Diesel.
Elite Member
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5/12/08 (Mon)
WORKOUT: UPPER HORIZONTAL Warmup 2-3mins swinging 10lb plates around, every which way. Bench press power rack: 7 holes visible under supports upper arm parallel to floor at base of movement BB on supports, starting from the bottom position 135lb:1x10 185lb:1x5 225lb:5 240lb:5,4,3 250lb:1x1 PR Kewl! BO Rows 135lb:1x5 185lb:1x5 210lb:3x5 PR last 2reps 80%ish. BB Lockouts in power rack, BB on supports, starting from the bottom position, 9 holes visible under supports. upper arm 45º to floor at base of movement 315lb:1x5 405lb:1x3 385lb:5,3
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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06-14-2008, 10:35 AM
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#24 |
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Gettin' Diesel.
Elite Member
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5/14/08 (Wed)
WORKOUT: UPPER VERTICAL Warmup 2-3mins swinging 10lb plates around, every which way. Seated Military Press power rack, 13 holes visible under supports. upper arm parallel to floor at base of movement. 135lb:1x5 155lb:1x5 175lb:5,5,4 PR 2min RI... 185lb:1x2 PR Chins BW:1x5 BW+25lb:1x5 BW+45lb:5,4¾,3¾(+2-ves) lost strength on chins. hmm...  2min RI... BW+70lb:1¾(+2-ves) PR? Shrugs power rack, 6 holes visible under supports. free-weight, alternating over/under (reverse) grip 135lb:1x10 185lb:1x5 225lb:2x5 275lb:2x5 315lb:2x5 365lb:1x2(right grip) 365lb:1x4(left grip) NO STRAPS! Bar Hangs None. Fuck it. Decline situps Out of time.
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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06-14-2008, 10:39 AM
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#25 |
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Gettin' Diesel.
Elite Member
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5/15/08-5/19/08
Skipped legs & chest from end of last week. Mum visiting from England (2nd trip in 10yrs). Off work Thurs & Fri. Hangin'-out w/Mum.
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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06-14-2008, 10:47 AM
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#26 |
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Gettin' Diesel.
Elite Member
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5/20 (Tues)
WORKOUT: UPPER VERTICAL Warmup 2-3mins swinging 10lb plates around, every which way. Seated Military Press power rack, 13 holes visible under supports. upper arm parallel to floor at base of movement. 135lb:1x5 155lb:1x5 180lb:3x5 PR 2min RI... 190lb:5,3½ PR Chins BW:1x5 BW+25lb:1x5 BW+45lb:5,5,4(just) lost strength on chins. hmm... 2min RI... BW+70lb:2 @ approx 95% (+2-ves) Shrugs power rack, 6 holes visible under supports. free-weight, alternating over/under (reverse) grip 135lb:1x10 185lb:1x5 225lb:2x5 275lb:2x5 315lb:2x5 365lb:1x5 (80% ish) 365lb:1x4 (right grip) better than last wk NO STRAPS!
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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06-14-2008, 10:57 AM
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#27 |
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Gettin' Diesel.
Elite Member
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5/21/08 (Wed)
WORKOUT: UPPER HORIZONTAL Should be leg day. Didn't feel up to it. Warmup 2-3mins swinging 10lb plates around, every which way. Bench press power rack: 7 holes visible under supports upper arm parallel to floor at base of movement BB on supports, starting from the bottom position 185lb:1x10 240lb:5,5,4 2min RI... 255lb:1x1 PR 1st-ever bench over 250lb BO Rows Double OH grip. pulled bar to abs not bent very far over, 135lb:1x5 185lb:1x5 225lb:3x5 PR last rep of each set 90-70%ish. might've been a bit too heavy. BB Lockouts in power rack, BB on supports, starting from the bottom position, 9 holes visible under supports. upper arm 45º to floor at base of movement 225lb:1x10 315lb:1x5 365lb:1x5 405lb:1x5 455lb:miss 435:1x½ lifted but couldn't lock. still, not too shabby.
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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06-14-2008, 11:03 AM
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#28 |
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Gettin' Diesel.
Elite Member
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5/23/08 (Fri)
WORKOUT: LEGS Warmup elliptical:3mins, fwd/bckwrd and twisted 45? right/left dynamic stretching: straight-leg high kicks (front leg ext) Squats power-rack: 10 holes visible under supports BB on supports, starting from bottom position upper leg just above parallel at base of movement. 135lb:1x5 185lb:1x5 225lb:1x5 290lb:5,3,5 lost balance/fell fwd on set 2. Oops! 2min RI... 305lb:miss. Deadlifts no straps. from the floor. alternating over/under grip 225lb:1x5 275lb:1x5 325lb:1x4 (grip) 350:3,0(miss) Nothing left! 
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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06-14-2008, 11:05 AM
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#29 |
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Gettin' Diesel.
Elite Member
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5/26/08-5/27/08
Mon 5/26 = Memorial Day Tues 5/27 = Too busy at work. Plus... Mum still in town, visiting.
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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06-14-2008, 11:43 AM
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#30 |
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Gettin' Diesel.
Elite Member
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5/28/08 (Wed)
WORKOUT: UPPER VERTICAL Warmup 2-3mins swinging 10lb plates around, every which way. Seated Military Press power rack, 13 holes visible under supports. upper arm parallel to floor at base of movement. 140lb:1x5 160lb:1x5 185lb:5,5,4 PR 2min RI... 195lb:miss 2min RI... 195lb:miss(again) Chins BW:1x5 BW+25lb:1x5 BW+45lb:5,5,4(just) lost strength on chins. hmm... 2min RI... BW+70lb:1¾ (+2-ves) same. no improvement. Shrugs power rack, 6 holes visible under supports. free-weight, alternating over/under (reverse) grip 135lb:1x10 225lb:2x5 315lb:2x5 365lb:2x5 (90% ish) then w/straps... 415lb:1x (50% ish)
Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal |
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