Strong(er) log .........copyright criminal

[WantItBad]

I used to log here all the time like 3 years ago so i thought why not

not gonna get you up to speed but heres today

9/21/09
Bench
135x5
185x5
225x5
245x5
255x5

DB Incline
2x10@50
3x10@70

Seated DB OH Press
5x10@50

Dips
1x6@bw
4x6@bw+45


Prowler
4-pushes from poles 40 yards
4- pushes from low handle 40 yards
4- Pulls from low handles 40 yards

Weight used Prowler plus 4-45lbs plates

 

[Marat]

looks like we have an elitefts fan

 

[WantItBad]

Ya cant beat dudes that are top level that give out free info like crazy

 

[WantItBad]

9/22/09

Foam roll
mobility wok
Walk Gunner
Stretch

 

[DeadBolt]

welcome back bro i just started back myself after a few years off...i remember that tattoo LOL

 

[Marat]

I'm very jealous of the Prowler. Did you buy it from elitefts?

 

[WantItBad]

yes, best 300 bucks i have ever spent

 

[WantItBad]

some deficit deads for a 5rm coming up today. Stay tuned

 

[WantItBad]

9/23/09 if anyone cares

meal 1
1 cup egg whites
1 cup oatmeal

Meal 2
8 oz steak
5oz sweet taters

Meal 3
8oz turkey
5oz sweet taters


I like logging here again I think

 

[WantItBad]

9/23/09

Squat
275x5
315x5
325x5
335x5
345x5 all easy right on track

Deficit Deads 4 inches
225x5
275x5
315x5
335x5
345x5
365x5

I think I could have hit 375x5 oh well

Shrugs
2x15@225

Neutral Grip Pull Ups
5x3
1x8

Low row
2x10@8? Pin number
2x10@11

Hammer Curls For elbow health lol
3x15@45



I hate commercial gyms with a passion!
I was told I was told it is not good to work Squat and Deadlift in the same day by some goober. He said most people new to lifting make this mistake and he wanted to get me on track? So I played along with it and asked him for his advice on what I should be doing with my training. He said and I quote..... "Each body part should have its own day. Monday- Chest, Tuesday- Quads, Wednesday- Back, Thursday- Tris, Friday- Bi's, Saturday- Shoulders, Abs and Cavles Sunday-off........... I thanked him for his advice and moved on. I wanted to slap the shit out of him though

 

[WantItBad]

9/24/09
Bench
135x5
185x5
205x5
225x5 all paused
225x5 all paused
225x5 3 pause 2 touch and go

Db Incline
70x10
80x10
90x10
100x8
110x6

Dips
2x10@bw+45

 

[WantItBad]

9/25/09
Fasted Cardio

35minutes 6.0 incline 3.6speed

Stretch

 

[DeadBolt]

any man moving weight like that is not new to the gym...should donkey punched him LOL

 

[Triple Threat]

I hate commercial gyms with a passion!
I was told I was told it is not good to work Squat and Deadlift in the same day by some goober. He said most people new to lifting make this mistake and he wanted to get me on track? So I played along with it and asked him for his advice on what I should be doing with my training. He said and I quote..... "Each body part should have its own day. Monday- Chest, Tuesday- Quads, Wednesday- Back, Thursday- Tris, Friday- Bi's, Saturday- Shoulders, Abs and Cavles Sunday-off........... I thanked him for his advice and moved on. I wanted to slap the shit out of him though

You should have asked him to spot you on the DL and then dropped a 1 RM on his toes.

 

[WantItBad]

9/26/09
fasted cardio
40 minutes walking 5.5 incline 3.5 speed
My meet I planned on is not going to workout due to none of the other supervisors willing to switch who is on call for the company.

With that being said I am preparingfor my first equipped meet. Gear whore here I come

 

[WantItBad]

9/26/09

Story after workout

Squat
135x5
185x5
225x5
add Super Centurion size 44 bottoms only
275x3
315x3
365x3
365x3
365x3
365x3
375x3
375x3
375x3
380x3
380x3
380x3

Leg press
5x10

GM
5x10@135

Shrugs
1x20@135
4x20@185


So I cant do the raw meet I planned on because no one will switch the on call supervisor for my company. So I have decided the MN State open will be my next meet and i am going to do it equipped.

I wrote out my 19 week plan today for all 3 lifts. high volume for the first month getting used to the gear for squat and bench. Deadlift I am raw doggin so it doesnt really change.

 

[WantItBad]

9/27/09
Bench
135x5
185x5
225x3
add 46 F6
255x3 no touch
275x3 no touch
275x3 2 touch
275x3 touch
280x3 touch
280x3 touch
280x3 touch
285x3 touch
285x3 touch
285x3 touch
285x3 touch

4 board
5x8@225

db row
2x10@50
1x19@70
1x18@70

DB OH press
5x10@50

Pull ups
30 reps


Could really tell on the bench when I had ok form. Next week I will be filming all my geared lifts.

 

[Seanp156]

Shirt work huh? Do you have partners to help you with the shirt, and hand-off/spot?

 

[WantItBad]

My dad comes to spot and help me get geared up for bench. Squat Im solo which is fine with the pins and such. Just takes a while to get my suit on lol. If my dad cant come my GF is pretty good at helping me get my shirt on.

 

[WantItBad]

9/28/09

40 minutes fasted cardio

walk speed 3.5 incline 6.0

 

[WantItBad]

9/29/09

Low box squat (11inch)

135x5
185x5
add suit bottoms super cent
185x3
225x3
275x3
10x2@185+doubled minis

Deficit deads-
185x3
225x3
275x3
315x3
365x3
405x3

Not really pushing deads right now could hit 5 if i wanted to

Pull ups
bwx5
bw+25x5
bw+45x2
bwx8

Sat in a car for 10 hours today overall a ok day in the gym

 

[WantItBad]

Week 1 3rm in suit bottoms
Week 2 5rm Raw
Week 3 1 rm suit bottoms until 2 months out then straps up
Week 4 deload

Bench I am trying something I think can work
Week 1 3 board 3 rep max shirt
Week 2 2 board 3 rep max shirt
week 3 1 board 3 rep max shirt
Deload
week 1 3 board 1 rep max shirt
Week 2 2 board 1 rep max shirt
Week 3 1 board 1 rep max shirt
week 4 deload

after those 8 weeks I plan on seeing where I am with a legal bench and seeing what i need to work on after those 10 weeks.

Deadlift
Week 1 5rm from deficit
Week 2 3rm from deficit
Week 3 1rm from deficit
Week 4 deload

Week 1 Speed pulls 10x1@50% of 1rm from deficit with mini
Week 2 Rack Pulls work up to 3rm
Week 3 Speed pulls 10x1@ 60% of 1rm from deficit with monster mini
Week 4 deload

Than back to deficit pulls after the last 1RM from there I will be 6 weeks out and I plan on mixing Speed pulls with heavy rack pulls every other week. I dont plan on doing heavy work from the floor until i hit my opener.

 

[WantItBad]

10/1/09

Foamroll, lacrosse ball, mobility

45 minutes moderate to hard cardio

foamroll, lacrosse ball, stretch

 

[King Silverback]

Bad, wassup my Friend!!! A meet huh??? Good stuff, wishin you nothin but the BEST!!! Strong lifts in here!!!

 

[WantItBad]

Thanks man. Tried on my new suit today lifting in it soon looking for a solid triple in the bottoms

 

[WantItBad]

10/3/09
Squat
135x5
185x5
225x3
add Metal King V Squatter
225x3
275x3
315x3
365x3
385x3
405x3
425x3
455x2 failed on 3

Haack Squat machine thing
5x10

GM
5x10@185

Shrug
5x10@225

ABS

Video of squats when I find my damn usb cable
__________________

 

[King Silverback]

Lookin forward to the vid my Friend!!!

 

[WantItBad]

10/4/09
Bench
135x3
185x5
225x3
add titan f6 size 46 add 3 board
225x3
275x3
295x3
315x3
325x3
335x3
345x2.25

DB Incline
1x10@55
1x10@65
1x10@75
1x10@85
1x6@95

DB Row
1x10@35
1x10@55
1x16@90 (eh)

Pull ups
6x3

Push downs
6 sets

 

[WantItBad]

elbows flared hard on the 345 and that is why i missed it after looking at the video

 

[WantItBad]

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