Durrs Posted June 9, 2015 Share Posted June 9, 2015 New training log title. Same goal as the old one: Get as strong as possible and one day cert the #3. Today after work- Reverse hyper: 70# x 15-20r x 10 sets Standing EZ bar curls ss light cable pushdowns: 40# curls x lots 40# pushdowns x lots just to get some blood going. 3 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 10, 2015 Author Share Posted June 10, 2015 6/10/15-Press/Thickbar/Accessory Rev hyper: 70# x 15 x 10 sets GHR: bw x 5-7 x 10 sets Ghr situp: bw x 5 x 10 sets MMBP#11 265# x 5 x 2 sets 290# x 3 x 3 sets Meadows Rows: Heavy LH: 125# x 3 x 5 sets RH: 110# x 3 x 5 sets Drop sets both 100/75/50/25# x max reps Fat bar pull-ups: Bw x 10 x 6 sets- had to break a few into 8/2 DO axle shrugs: 205# x 10 x 10 sets- (20-30 second rests) Wrist wrench cable curls ss Ez bar decline tricep extension: 10-12 rep range curls then hold and wrist curl to Failure 20-30 rep range extensions 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 12, 2015 Share Posted June 12, 2015 Just saw the new log! Will be keeping tuned in! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 13, 2015 Author Share Posted June 13, 2015 6/13/15-Squats/Accessory Ghr: bw x 5 x 7 sets bx: bw x 10 x 5 sets Ssb atg primer sets: 290# x 1 315# x 1 ssb atg worksets: 280# x 1 x 15 sets (30-45 sec rests) ssb box squats: 235#+88#chain x 1 x 7 sets ssb dead squat: Felt like going for 1rm- 270# x 1 8# sledge work: Kept it light x lots I bought a usa stamped 50# york side blob off of a grip board member last week and so I did some blob work for the first time ever today and had a lot of fun. I ended up doing probably 50 drags and a couple two hand pickups then hold with just my pinky underneath it and even held free for a split second after dropping the pinky LH.. I'm sure this is still miles from an actual deadlift with it but it's a good start I think. 1 Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted June 14, 2015 Share Posted June 14, 2015 Good job with the blob Durrs, I think if you can hold it at the top for about 5 seconds then you should be able to lift 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 14, 2015 Author Share Posted June 14, 2015 Good job with the blob Durrs, I think if you can hold it at the top for about 5 seconds then you should be able to lift Thanks man. That sounds like a good hold goal for me. Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 14, 2015 Author Share Posted June 14, 2015 6/14/15-Press/Accessory Rev hyper: 70# x 15 x 10 sets MMBP#12 280# x 3 x 2 sets 300# x 2 x 2 sets 320# x 1 x 1- good/fast Strict press: 5/3/1 75,85,95% 135# x 5 155# x 3 170# x 8 Db preacher curls: 30#'s x 12 x 7 sets towel curls: 35# plates x 10 x 3 sets ez bar curls: 50# x 10 x 8 sets Ez bar decline tricep extesion: 40# x 20-25r x 10 sets Db lat raise: up and down small db rack BB shrugs: 275# x 200r/total Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 14, 2015 Share Posted June 14, 2015 Nice pressing! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 14, 2015 Share Posted June 14, 2015 You are running 5/3/1 for the press still right? Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 15, 2015 Author Share Posted June 15, 2015 You are running 5/3/1 for the press still right? Yeah just for strict press with no deload except some weeks I just hit prescribed reps. Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 16, 2015 Author Share Posted June 16, 2015 (edited) 5/15/27 Arms are really sore from yesterday so I got a small workout in to get some fresh blood going this seems to really help recovery. DB skulls: 10#'s x 50 x 6 sets ss EZ bar bicep curls: 30# x 50 x 6 sets Try doing this next time you can't straighten your arms cause your so sore. The goal is not to breakdown muscle it's just get new blood and nutrients pushed in. Edited June 16, 2015 by Durrs Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 18, 2015 Author Share Posted June 18, 2015 6/17/15-Press/Thickbar Reverse Hyper: 70# x 15 x 10 sets ghr: bw x 5 x 10 sets Situps: bw x 5 x 10 sets MMBP # 13 270# x 5 295# x 3 x 2 sets 315# x 2 x 2 sets DO axle DL: 300# x 5- (rep PR)- Wanted 6 got it past my knees but dropped it. 300# x 1 x 5 sets (30 second rests) 275# x 1 x 10 sets (45-1min rests) 255# x 2 x 5 sets (30 second rests) Fat bar pullups: bw x 100r/total: 10 x 5 sets then started going 8/2, 7/3, so on to 100 32 oz chocolate whole milk then 1 hr later: wrist wrench cable curls ss ez bar tricep extension: Ww drop sets 7r/7r/7r ss 30# ez bar x 25-35r x 10 sets I was barely rack pulling 300# a few months ago. Gotta love beginner gains on that Axle! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 18, 2015 Share Posted June 18, 2015 Bench is starting to ramp up a bit I see Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 18, 2015 Author Share Posted June 18, 2015 Yeah I only got one workout left on the program so probably a week after #14 I'll test. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 20, 2015 Author Share Posted June 20, 2015 6/20/15-Squats Short one today- ghr x 50r/total bx x some ssb atg: 290# x 1 315# x 1 ssb atg 30 second rests: 280# x 1 x 6 sets had to bounce maybe i'll do something later. Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 22, 2015 Author Share Posted June 22, 2015 6/21/15-AM workout 2" rope pullups: bw+45# x 5 x 6 sets, then 3/2, 3/2, 5, 5- first time dropping under 5r since I started working up from bw+5#. Sledge work x lots Blob work x 5 x 5 second all out iso's, then drags and some negatives... held on pretty well on one of them. PM workout- MMBP#14 285# x 3 310# x 2 325# x 1- Didn't feel great but wasn't a grinder either. If I had to max out I would say 335-340# but we'll see next week. Strict press: 5/5/5 65,75,85% 120# x 5 140# x 5 155# x 10 Fat bar pullups: bw x 50r/total bw+25# x 5 bw+35# x 5 bw+45# x 5 x 3 sets back extension: bw x 10 x 5 sets Big set: fgx reverse curls: 40# ez bar x 15 x 8 sets fgx decline tricep extension: 40# ez bar x 15-20 x 8 sets plate curls: 10# at the same time x 20 x 8 sets db lat raise: 15#'s x 30 x 8 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 25, 2015 Author Share Posted June 25, 2015 6/24/15-Squats/Accessory Reverse hyper: 20# x 15 x 5 sets Ghr: bw x 5 x 7 sets Situps: bw x 5 x 7 sets Ssb atg: 250# x 2 x 4 sets 260# x 2 x 4 sets 270# x 2 x 4 sets 280# x 2 x 2 sets BB shrugs: 185# x 25 x 8 sets Fgx ez bar skulls ss db preacher curls: 40# ez bar x 15-20 x 10 sets 20# db x 15 x 10 sets- slow negative 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 27, 2015 Author Share Posted June 27, 2015 6/27/15-Press/RT testing RT rep out- LH: 145# x 9 - wanted 10 just couldn't pull anymore. No PR. RH: 125# x 11r Max Bp: 335# x 1 350# x grinder but no lockout 340# x 1- about what I thought Strict Press: 3/3/3, 70,80,90% 130# x 3 150# x 3 165# x 10 BB shrugs: 300# x 100r/total- 20/20/15/15/10/10/10 breakdown on this weight 225# x 100r/total- same 135# x 100r/total- 50/50 Db lat raise ss ez bar skulls 10# plates x 20 x 8 sets 40# ez bar x 20 x 8 sets Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 27, 2015 Share Posted June 27, 2015 Did the program live up to the hype? Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 28, 2015 Author Share Posted June 28, 2015 No not really but I can't be sad about 30#'s in 7 weeks. I started light but didn't really progress as much as I should have to get the full 50 lbs that the program claims. If you could progress through every failure test (5+reps or more) you would get a 50# push. Oh well, I'll take a few weeks and do 8-10 rep range stuff and figure out what to run next. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 28, 2015 Share Posted June 28, 2015 I'd say the 50# would be more for someone less trained than yourself but still nice gains! I'm going back to my buddies bench program that seems to have worked well at least once for me so far haha! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 28, 2015 Author Share Posted June 28, 2015 6/28/15-Back Wasn't going to lift at all today but started doing pullups and they felt strong. Triangle bar pullups: bw x 10 x 15 sets Lat pulldown: Light x 20 x 5 sets Back extension: bw x 10 x 5 sets Quote Link to comment Share on other sites More sharing options...
MattM Posted June 28, 2015 Share Posted June 28, 2015 Sweet volume workout here, do you get sore from this many total reps? Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 29, 2015 Author Share Posted June 29, 2015 Yeah I'll feel that but I've done 100-200 rep bw pullup workouts so many times it's not too bad anymore. If I had the balls to throw on some weight and do that many it would be a different story Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 1, 2015 Author Share Posted July 1, 2015 (edited) 7/1/15-Squats/Thickbar Big set: Ghr: bw x 7 x 5 sets bx: bw x 10 x 5 sets su: bw x 10 x 5 sets Started pulling on axle but forearms are still smoked from RT repouts this past weekend so called it. SSB atg: 250# x 3 x 3 sets 285# x 3 x 7 sets 250# x 3 Standing Axle curls: worked up from bar to- 135# x 2 Fgx curls 40# ez bar x 20 minutes non stop with a buddy handed bar back and forth Fgx decline tricep ext: 40# ez bar same as curls Edited July 1, 2015 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
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