Chrisx9118 Posted August 1, 2007 Author Posted August 1, 2007 August 1st, 2007 Warmups Not Included Bodyweight = 202lbs Pullups - Full ROM from deadhang BW +75lbs x 1 rep (PR!!) BW +80lbs x 1 rep (PR!!) BW +90lbs x Missed (See note) Note: Well big pullups today, real happy with them. I wanted to try BW+75lbs first, as that was a small goal i had and it went up smooth and chin cleared the bar pretty easily. Now maybe i should have tried 2 plates right away but for some reason i wanted to increase slowly and went with 80 and got it as well with alittle trouble at the top. Now with 2 plates, i got my chin to touch the bottom of the bar but it didnt clear so to me thats not a rep, very close though. Barbell Strict Curl 125x1 135x1 (PR!!) 155x2 +1missed (Power curls) Note: Finally got 135 for a strict curl, it was verrrry hard though. Barbell Wrist curls 215x1 (PR!!) 225x0 135x15 Note: Well, 215x1 is a PR and it felt strong, i racked up 220 but my lifting partner insisted i try 225 so i said what the hell even though 220 felt like a more reasonable approach. 2 plates rocked me, couldnt get it to parallel even, maybe in a few weeks. Reverse Wrist curls 45x8 65x3 Note: Its reverse....wrist ... curls. Fun! Quote
Chrisx9118 Posted August 2, 2007 Author Posted August 2, 2007 (edited) August 2nd, 2007 Warmups Not Included Back Squat - Belt 275x1 300x1 Note: Well as you all know my squat is my lagging exercise, my last best session was 250x3 without a belt so i wasnt really sure where that would put me. I know my belt helps me quite a bit so i went with 275x1 for a heavy warmup to see how it felt. Decided that i had to go for at least 300x1 and it was tough. Decently happy with that for now, my squat will go up nicely in my new routine starting monday for sure. Heres the vid..... Barbell Overhead Squat - No belt - A2G 105x2 115x2 135x3 (PR!!) Note: Super happy with my triple with a plate. I was going to do a single but it felt good so i hit a triple instead. Full Snatch 45x5 Note: Just practicing alittle form. ***** Big push press tommorow to finish off the week. Im excited. lol Edited August 2, 2007 by Chrisx9118 Quote
CoC#3 Posted August 2, 2007 Posted August 2, 2007 Welldone deadlifting 500 Chris. Quote real name: Sam Solomi
Chrisx9118 Posted August 4, 2007 Author Posted August 4, 2007 August 3rd, 2007 Warmups Not Included *****Note: Well, i was very excited coming into this day because push press/strict press are one of my favorite exercises but like always (and i should have known) overhead squats had my shoulders feeling abit sore so i wasnt feeling 100%, but anyway i had to go on....and what went on wasnt really a great day....... Push Press - Belt 250x0 235x1 Note: Damnit i was so pissed about missing 250.... i had it right there.... I didnt want to lower to 245 or even 240 because i didnt want to bomb out and just fry myself with failures so i just went with 235 and ill take it for now. Barbell Standing Strict Press - Belt 175x0 170x1 Note: Wow now this surprised the heck out of me, i guess my shoulders being abit sore and my failed push press attempt had me alittle drained. I was surprised because i had done 165x3 with no belt in my last session.....oh well ill get it next time and more...promised. ***Heres the video..... Bench Press - Touch chest with 2 second pause 205x2 190x3 Note: Just wanted to hit acouple of reps with a pause to get ready for next week. ***** Ok so after maxing out this week this is what i ended up with..... Squat - 300lbs Bench - 275lbs (Touch N Go) Deadlift - 500lbs Total = 1075lbs@202lbs Push Press - 235lbs Pullups - BW+80lbs Dips - BW+100lbsx2 Front Squat - 235lbs Strict curl - 135lbs Note: Cant say im not pleased at all with these numbers but some of them i definately need to work on, i will be putting up my revised routine that i will be starting up monday with a list of goals as well. Progress WILL be made. Quote
Chrisx9118 Posted August 4, 2007 Author Posted August 4, 2007 Heres the new routine basically..... Monday Full Cleans 1x1 3x2 1x3 18" Rack pulls 3x3 1x5 Back Squats 4x6 Power shrugs 3x6 Ab wheel 3x12 Hanging leg raises 3x12 Tuesday Paused Bench 3x3 1x5 Incline Bench 3x3 1x5 Push Press 3x6 Strict Press 3x6 Weighted Dips 3x6 Wednesday Weighted Pullups 2x3 2x5 Barbell Rows 3x6 Power curls 1x3 2x6 BW Pullups x??? Wrist curls 1x3 2x6 1x10 Thursday Full Snatch 1x1 3x2 1x3 Back Squats 3x3 2x5 Goodmornings 2x3 1x6 Strict Shrugs 3x6 Ab rope pulldown 3x12 Friday Push Press 3x3 1x5 Strict Press 3x3 1x5 Touch N Go bench 3x6 Incline Bench Press 3x6 BW Dips x??? Saturday Wide grip Pullups 2x3 2x5 Barbell Yates Row 3x6 Barbell Strict Curl 1x3 2x6 Wide grip pull-ups x??? Wrist roller 3x1 Goals Back Squat - 325lbs Paused Bench - 285lbs Deadlift - 525lbs Full Clean - 225lbs Push Press - 255lbs Strict Press - 190lbs Strict Curl - 150lbs Pull-up - BW +100 Barbell Rows - 255x6 Full Snatch - 135x1 Rack pulls - 545x3 Incline Bench - 235lbs Quote
vikingsrule92 Posted August 4, 2007 Posted August 4, 2007 Great workouts this past week Chris!!!! Strong DL, big numbers!!! :mosher Quote
Chrisx9118 Posted August 6, 2007 Author Posted August 6, 2007 August 6th, 2007 Warmups Not Included **** Note: Ok so today was the first day of my routine, i made small changes in full cleans and snatches, instead of doing a single im just going to be doing 4x2 and 1x3 and most of the heavy work on each day is 4x3 and light day would be 3x6. For my first week i like to start out abit lighter then what i know i can do to break it in so here goes.... Full Cleans - No belt - A2G 165x2 165x2 165x2 165x2 155x3 Note: Cleans went real nice today. I have to remember to catch it and let the bar roll off my hand and onto my fingertips instead of still grabbing the bar like a push press for a more effective clean. Dropping A2G was nice and the front squats seemed alittle harder then usual. 18" Deadlifts - No belt 405x3 385x3 385x3 335x6 Note: Ok at first these felt pretty heavy especially for the weight that im using. I noticed that the positioning of the starting position can be varied. Do you guys who do 18" deads tend to try and pick it up with "almost" stiff leg because of the position you would be in a real deadlift? Back Squats - No belt - Parallel 185x6 185x6 185x6 185x6 Note: Real easy but nice little volume. Barbell Power Shrugs - Straps 365x6 385x6 385x6 Ab Wheel - Kneeling x12 x12 x12 Cardio - 1 mile run/walk - 9:50 Quote
Chrisx9118 Posted August 7, 2007 Author Posted August 7, 2007 August 7th, 2007 Warmups Not Included Bench Press - Touch Chest with 2 second pause 215x3 215x3 215x3 215x3 Note: Felt good to get back into doing paused bench, sets went smooth and pretty easy. Incline Bench Press - Touch N Go 175x3 175x3 175x3 175x3 Note: Nice and easy. Push Press - No belt 165x6 165x6 165x6 Note: Started fatigueing here but still easy, i am deadly sore from yesterday so that didnt help. Standing Strict Press - No belt 115x6 115x6 115x6 Note: Damn tired by now. Dips - Full ROM BW +50lbs x 6 reps BW +50lbs x 6 reps Note: I left the 3rd set out because i was just hurting overall already, yesterday just got me way to sore. Gonna go sleep and rest up. Quote
Chrisx9118 Posted August 8, 2007 Author Posted August 8, 2007 August 8th, 2007 Warmups Not Included Pullups - Full ROM from deadhang BW +45lbs x 3 reps BW +45lbs x 3 reps BW +25lbs x 6 reps BW +25lbs x 6 reps Note: My back, even my upper and middle back are still quite sore from mondays deads so that made these easy pullups seem alittle challenging. Barbell Rows 200x6 200x6 200x6 Note: Nice and easy, just sore on lower back =/ Barbell Power curls 115x6 115x6 115x6 Pullups - Full ROM from deadhang BW x 10 reps BW x 8 reps (Hammer grip) Note: This is probably my shortest day but its nice and should let me rest for the bigger days. Quote
Chrisx9118 Posted August 9, 2007 Author Posted August 9, 2007 August 9th, 2007 Warmups Not Included Full Snatch - A2G 75x2 75x2 75x2 75x3 Note: Just getting used to dropping under the bar in an overhead squat position fairly quickly, weight was real easy. Back Squats - No belt - Parallel 225x3 225x3 225x3 200x5 200x5 Note: Squats felt good today, im liking the volume on them, all decently easy reps. Barbell Goodmornings - No belt 165x3 165x3 135x6 Note: Nice and easy but abs are still quite sore. Quote
pklidaras Posted August 10, 2007 Posted August 10, 2007 alright mate..... another way to get used to the transition of going under the bar at speed and with weights heavier than you can snatch is the drop snatch.....an infamous exercise, but fun none the less..... 1.) take the bar off of squat stands in a BSQ position with a snatch width grip. 2.) take a slight knee bend and expload the bar upward whilst driving yourself under the bar into the receiving position of the snatch......essentially dupicating the final position of the snatch. 3.) scare civilians hope that is of some use to you, phil. Quote
Chrisx9118 Posted August 13, 2007 Author Posted August 13, 2007 alright mate.....another way to get used to the transition of going under the bar at speed and with weights heavier than you can snatch is the drop snatch.....an infamous exercise, but fun none the less..... 1.) take the bar off of squat stands in a BSQ position with a snatch width grip. 2.) take a slight knee bend and expload the bar upward whilst driving yourself under the bar into the receiving position of the snatch......essentially dupicating the final position of the snatch. 3.) scare civilians hope that is of some use to you, phil. Thanks mate, and i sure will try to scare civilians lol =) ************************************** August 13th, 2007 Warmups Not Included Full Cleans - No belt - A2G 180x2 180x2 165x3 165x3 Note: Solid cleans here, these are fun/scary at the same time. The front squat is way harder then when i usually front squat out of the rack lol. 18" Deadlifts - No belt - Mixed grip 425x3 425x3 365x6 Note: These 18" deads are destroying my lower back, i feel like im doing a hyperextension with 400lbs lol. Back Squats - No belt - Below Parallel 200x6 200x6 Note: Nice and explosive/easy reps. Just getting my little volume in. Barbell Power Shrugs - Straps 405x6 405x6 Ab wheel rollouts - Kneeling x12 x12 x6 Quote
Chrisx9118 Posted August 14, 2007 Author Posted August 14, 2007 August 14th, 2007 Warmups Not Included Bench Press - Touch chest with 2 second pause 230x3 230x3 190x5 (3 second pause) Note: On my warmups i was getting a sharp pain in my left wrist so it took awhile to go away. It was in the back of my mind while doing my heavy sets which kind of distracted me but nonetheless there we good smooth reps. Incline Bench Press - Touch N Go 190x3 190x3 165x5 Note: Nice and easy, next week will be pretty heavy. Push Press - No belt 170x6 170x6 Standing Strict Press - No belt - Full ROM from deadstop 125x6 125x6 Note: These felt damn easy today, which made me a happy camper. Dips - Full ROM BW x 12 reps BW x 3 reps Note: Decided to do bodyweight dips today and my first set was good, could have done more. Second set i got that pain in my left pec so i just called it quits. Quote
Chrisx9118 Posted August 15, 2007 Author Posted August 15, 2007 August 15th, 2007 Warmups Not Included Weigh-in = 204lbs Pullups - Full ROM from deadhang BW +50lbs x 3 reps BW +55lbs x 3 reps BW +25lbs x 6 reps Note: All pullups were relatively easy today and thats good news for next week. Barbell Rows 215x6 215x6 215x6 Note: Rows felt real good today, looking forward to rocking 2 plates next week again. Barbell Power Curls 125x6 125x6 Note: Reps were pretty tough but stepping up to the plate again next week. Pullups - Full ROM from deadhang BW x 13 reps BW x 6 reps (Hammer grip) Note: Went all out on my first set as my 13th rep was pretty close to failure but im happy with the # of reps. Was way to burned out to do more then 6 with a hammer grip after. BNS Wrist roller - Full ROM (F=Forward, B=Backwards) 115 x 1F, 1B 100 x 1/2F, 1B Note: Failed on my second set, but that was because my forearms exploded from my first set..... eh. Quote
Chrisx9118 Posted August 16, 2007 Author Posted August 16, 2007 August 16th, 2007 Warmups Not Included Full Snatch - A2G 110x1 +2 Missed 75x2 75x3 75x3 Note: Well i decided to go heavy on my doubles today but i just couldnt do the reps explosively and catch the weight at the bottom without losing balance. I can snatch it and i can overhead squat it but i cant throw the weight rapidly and catch it in a bottom position, so i decided to lower it and work on speed/form abit more. Back Squats - No belt - Parallel 245x3 245x3 210x5 210x5 Note: Squats were pretty tough today, i also partied alittle 2 hard yesterday and i wasnt feeling my best but w/e. Goodmornings - Skipped due to sore lower back Ab Rope pulldowns 100x10 100x10 100x10 Note: Went well, easy. Overall wasnt feelin great today... Quote
Chrisx9118 Posted August 17, 2007 Author Posted August 17, 2007 August 16th, 2007 Grippers Right hand #2 x 3 reps #3 x Negative CCS #2 x 3 reps CCS #2 x 1 rep #2.5 x 1 rep #3 x Miss Left hand #2 x 1 rep #2.5 x Negative CCS #2 x 1 rep CCS #2 x 1 rep #2.5 x 1 rep #2.5 x 1 rep Note: Just a small workout to see if i can get back into grippers once AGAIN. Quote
Chrisx9118 Posted August 17, 2007 Author Posted August 17, 2007 August 17th, 2007 Warmups Not Included Push Press - No belt 210x3 210x2 +1Missed +1 Rep 185x5 Note: Missed my third rep of my second set due to not exploding hard enough but managaed to redeem myself with another try right after. Barbell Standing Strict Press - No belt - Full ROM from deadstop 155x3 155x3 135x5 Note: Looking forward to upping the weight here. Bench Press - Touch N Go 205x6 135x5 (Speed Work) Note: Was on a major time crunch today at the gym so this is all i got done but it was the important stuff. Quote
Chrisx9118 Posted August 18, 2007 Author Posted August 18, 2007 August 18th, 2007 Warmups Not Included Wide Grip Pullups - Full ROM from deadhang BW +35lbs x 3 reps BW +35lbs x 3 reps BW x 6 reps Note: Wide grip is much harder then regular grip especially at the top but still pretty decent. Barbell Yates row - No belt 205x6 215x6 215x6 Note: Hadnt done yates in a while and i miss them. Felt nice and easy. Barbell Strict Curl 105x6 105x6 Note: Pretty tough, strict curl always gets me. Barbell Wrist curl - Full ROM 115x10 155x12 155x8 Note: Didnt have someone to hand me the weight so i had to get it into position myself and i hate doing that since i dont do it over my knees and i do it over a bench. Quote
Chrisx9118 Posted August 19, 2007 Author Posted August 19, 2007 August 19th, 2007 Warmups Not Included **Note: I had to come into the gym today(sunday) and do monday's workout because my gym will be closed for maintenance tommorow. Full Cleans - No belt - A2G 190x2 190x2 170x3 170x3 Note: Full cleans were HARD today. Just plain and simple. Sets with 190 felt heavy and hard to catch, front squats felt solid though so that was good. Rack Pulls - No belt - Mixed grip 450x3 (18") 475x3 (24") 315x6 (From floor) Note: I decided to do different variations of deads today and it went well. 18" deads with 450 was very tough. 475 from just above the knee wasnt too bad and 3 plates from the floor was as easy as it gets. Back Squats - No belt - Parallel 185x8 185x8 Note: Decided to up the reps to 8 instead of 6 for this day. Barbell Power shrugs - Straps 425x6 335x6 Note: Hands were really beat up and i was just dead, my body isnt used to coming into the gym on sunday. Ab wheel - Kneeling x12 x12 10min. Stretching Quote
Chrisx9118 Posted August 21, 2007 Author Posted August 21, 2007 August 21st, 2007 Warmups Not Included Weigh-In = 206lbs Note: Damn im feeling like im gaining weight but in the wrong way, diet hasnt been good at all the past week and a half... gonna have to work on that and hit cardio up again.. want to get back down to 200. Bench Press - Touch Chest with 2 second pause 240x3 240x3 200x5 Note: Reps felt strong today, glad to get 240 and my paused bench is coming back nicely. Gonna try 250x3 next week and see how it goes. Incline Bench Press - Touch N Go 200x3 200x3 175x5 Note: Incline is so damn weird for me, some reps fly up, others are damn hard. W/e. Barbell Standing Strict Press - No belt - Full ROM from deadstop 135x6 135x6 Note: Both sets felt real easy which is great. Havent had a plate feel easy on strict press in a while. Dips - Full ROM BW +70lbs x 4 reps BW x 10 reps Note: On my weighted set i started to get really bad pain in the left pec again so i just stopped and did BW which didnt aggrevate it much. Cardio - 1 Mile Walk/Jog Note: Going to start trying to track my cardio exactly and try interval training. Quote
Chrisx9118 Posted August 22, 2007 Author Posted August 22, 2007 August 22nd, 2007 Warmups Not Included Pullups - Full ROM from deadhang BW +60lbs x 3 reps BW +60lbs x 3 reps BW +40lbs x 5 reps Note: I was going to try +65lbs today but decided that i will give it a shot next week and get +60 done with instead. Barbell Rows - Double overhand 230x6 230x6 Note: Rows felt solid, glad to be at a decent weight again. Barbell Power Curls 135x6 135x6 Note: These were tough but got all reps. Pullups - Full ROM from deadhang BW x 10 reps BW x 8 reps (Hammer Grip) Cardio - Treadmill 3 minutes - 3.5mph 2 minutes - 6.0mph 1 minute - 3.5mph 1 minute - 7.5mph 1 minute - 3.5mph 2 minutes - 6.0mph 1 minute - 3.5mph 1 minute - 7.5mph 2 minutes - 3.5mph Total = 14minutes Note: Going to be keeping track of cardio/intervals from now on, went nice and easy today but will be upping the time and speed gradually. Quote
Chrisx9118 Posted August 23, 2007 Author Posted August 23, 2007 August 23rd, 2007 Warmups Not Included Back Squat - No belt - Parallel 255x3 255x3 220x5 220x5 Note: Pretty happy with squats today, havent gone this heavy in awhile and it felt pretty good. Sets of 5 felt nice. Barbell Goodmornings - No belt - Small ROM 205x3 205x3 185x6 Note: Im doing these goodmornings with a small ROM, taking it to about 1/2 parallel...or 45degree's. Ab wheel - Kneeling x15 x10 15min. Stretching Note: Ive decided that im going to keep this same routine but instead of doing everything twice a week (one heavy,one lighter) im going to go to a 4 day a week shedule with everything once a week (deads one day, squats another). I feel this will help me recover abit better and help me get alittle more strength in the last 3 weeks of my routine. Quote
Chrisx9118 Posted August 24, 2007 Author Posted August 24, 2007 August 24th, 2007 Warmups Not Included Push Press - No belt 220x2 +1 Missed (very close) 220x3 Note: Well, i really wanted to finish both sets here but on my third rep of my first set i lost balance and it started to fall backwards and it kind of hurt my back a bit and it almost fell to the floor. I was pretty upset but decided to take it out on the next set and i got all 3 reps. Barbell Standing Strict Press - No belt - Full ROM from deadstop 165x3 155x3 140x5 Note: First triple was damn tough, almost didnt make it. Everything else was good. Its amazing how heavy a 5lb increase can be on this exercise. Bench Press - Touch N Go 225x6 225x6 135x26 Note: I wanted to hit 2 plates for 6 reps today and i got both sets. Then felt like doing a burnout set with 135 for some reason and hit 26. Cardio - Treadmill 2 minutes - 3.5mph 3 minutes - 6.0mph 1 minute - 3.5mph 1 minute - 7.0mph 1 minute - 3.5mph 2 minutes - 6.0mph 1 minute - 3.5mph 1 minute - 7.5mph 1 minute - 3.5mph Total = 13minutes (1 1/8 Mile) Quote
Chrisx9118 Posted August 25, 2007 Author Posted August 25, 2007 August 25th, 2007 Warmups Not Included Note: Didnt want to do much today to save myself for heavy rack pulls/cleans on monday. Barbell Strict Curl 115x6 (PR!!) 115x6 Note: Nice, felt strong. Pullups - Full ROM from deadhang BW x 15 reps Note: Shoulders are real sore from yesterday and i felt it here. One arm barbell deadlifts - No hook grip Right hand 135x3 185x1 210x1 235x1 Left hand 135x3 185x1 210x1 235x0 Note: Havent done these in a while, my best with my right hand all-time was 255x1. Barbell Wrist curls - Full ROM 135x8 205x3 185x6 165x10 Note: I want to do these more often, gotta get more consistent with them. Reverse Barbell Wrist curls - Full ROM 45x8 60x3 50x8 Quote
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