Sher Posted October 12, 2010 Author Share Posted October 12, 2010 Monday, 10/11: Squats bar x 5 65 x 5 135 x 5 155 x 5 x 5 Quote Link to comment Share on other sites More sharing options...
Sher Posted October 14, 2010 Author Share Posted October 14, 2010 Low energy day but managed to get some decent work done: Weds, 10/13: Bench 65 x 10 85 x 5 105 x 5 125 x 1 145 x 1 - First time to see this in a long time. Heavy but went up pretty well. Dumbbell Rows 50 x 8 60 x 8 70 x 8 Lateral Raises 10 x 12 x 3 Pressdowns 50 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
Sher Posted October 15, 2010 Author Share Posted October 15, 2010 Seems my upcoming task will be to improve mental toughness ("or else" apparently being the rest of that statement!) : Friday, 10/15: Deads 135 x 5 185 x 5 225 x 5 275 x 1 295 x 0. At knees. Added mini bands at top of rack: 295 x 1 Lowered bands by 2 pins: 295 x 0 x 2 (coach's expletive deleted.) Hamstring Curls 110 x 10 x 3 Calf Raises 2-1/2 plates x 20 x 3 Pull-throughs 100 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
Sher Posted October 19, 2010 Author Share Posted October 19, 2010 Good squat work but gym closed before any accessory work: Monday, 10/18: Squats bar x 10 95 x 5 135 x 5 155 x 5 x 5 Best squat day in a long while! Fast sets and got better depth and speed toward end. Quote Link to comment Share on other sites More sharing options...
Sher Posted October 21, 2010 Author Share Posted October 21, 2010 Feeling worn down the last few days - good thing next week is deload week! 10/20: Bench bar x 10 65 x 2 85 x 2 105 x 2 115 x 1 135 x 1 145 x 1 - This week? Easy up! Calf Raises Stack x 15 x 5 Pressdowns (slow 3-count up) 50 x 10 x 5 Quote Link to comment Share on other sites More sharing options...
Sher Posted October 22, 2010 Author Share Posted October 22, 2010 Friday, 10/22: Deads ( on 4" box) 145 x 5 185 x 5 225 x 2 275 x 1 295 x 1! Oh, it's on now... 300's around the corner! :happy 315 x 0 Not to knees but definitely moving! Hamstring Curls 110 x 10 x 3 Came in feeling pretty energetic but lagged by the end. It's definitely time for a deload week. Can't wait to see what happens when I come back! Quote Link to comment Share on other sites More sharing options...
Sher Posted November 3, 2010 Author Share Posted November 3, 2010 Monday, 11/1: Squats 95 x 5 135 x 3 155 x 3 170 x 4 + 2 + 1 Felt a bit off/weak but got through it. Quote Link to comment Share on other sites More sharing options...
Sher Posted November 5, 2010 Author Share Posted November 5, 2010 Weds, 11/3: Bench 45 x 5 65 x 5 85 x 5 105 x 5 125 x 4 +2 +2 Flies 30 x 20 40 x 20 50 x 20 Seated Shoulder Press wu sets 80 x 10 +2 +2 Pressdowns 50 x 10 60 x 10 70 x 10 80 x 4 +1 +2 Leg Press ss w/ Calf Raises 1 plate x 20 2 pl x 20 3 pl x 20 4 pl x 20 5 pl x 20 Quote Link to comment Share on other sites More sharing options...
Sher Posted November 5, 2010 Author Share Posted November 5, 2010 (edited) Well, so much for taking off a week from lifting. Sure hope next week sees a bit more ouput from me! Fri, 11/5: Deads 135 x 5 185 x 5 225 x 1 265 x 0. +0. +0. Hmm. So, moving on to sumo for hip work: 135 x 5 185 x 5 225 x 5 Fat Bar Low Rows (grip contest coming up!) 50 x 10 70 x 10 90 x 10 110 x 10 x 2 Don't have a 2HP setup at the gym but may just work with 2-45's. Edited November 5, 2010 by xengym Quote Link to comment Share on other sites More sharing options...
Sher Posted November 11, 2010 Author Share Posted November 11, 2010 Fun workouts this week! Monday, 11/8: Squat 55 x 5 95 x 5 135 x 5 175 x 5 + 3 + 1 Front Squat 95 x 4 + 2 + 2 Wednesday, 11/10: Bench 45 x 10 65 x 5 85 x 5 105 x 5 125 x 5 +1 +1 Shoulder Press 40 x 10 60 x 10 80 x 10 + 3 + 6 DB Bench 15 x 10 30 x 10 45 x 5 -- Felt good about these til I helped spot RJ for his set with 120's. lol Pressdowns 45 x 10 55 x 10 65 x 4 Quote Link to comment Share on other sites More sharing options...
raymo Posted November 13, 2010 Share Posted November 13, 2010 Good training, when is your next meet going to be? Quote Link to comment Share on other sites More sharing options...
Sher Posted November 13, 2010 Author Share Posted November 13, 2010 Good training, when is your next meet going to be? Thanks! We may pick up one beforehand, but definitely by Jan/Feb. I'd like to have two or three more training cycles to see how I respond to some program tweaks. Quote Link to comment Share on other sites More sharing options...
Forever Posted November 14, 2010 Share Posted November 14, 2010 Fun workouts this week! Monday, 11/8: Squat 55 x 5 95 x 5 135 x 5 175 x 5 + 3 + 1 Front Squat 95 x 4 + 2 + 2 Wednesday, 11/10: Bench 45 x 10 65 x 5 85 x 5 105 x 5 125 x 5 +1 +1 Shoulder Press 40 x 10 60 x 10 80 x 10 + 3 + 6 DB Bench 15 x 10 30 x 10 45 x 5 -- Felt good about these til I helped spot RJ for his set with 120's. lol Pressdowns 45 x 10 55 x 10 65 x 4 Nice putting the Front Squats in, solid overall workout here Quote Link to comment Share on other sites More sharing options...
Sher Posted November 15, 2010 Author Share Posted November 15, 2010 Nice putting the Front Squats in, solid overall workout here Thanks! I need all the accessory work I can get. Forgot to get Friday's workout posted: Friday, 11/12: DL 135 x 3 185 x 2 205 x 1 225 x 1 245 x 1 265 x 1 285 x 0 worked on pressing through heels more and adjusted foot position a bit. Started getting better pulls so next time... Hamstring Curls 50 x 10 80 x 10 110 x 10 Axle DL (Sumo, DOH) 135 x 10 - good for grip, trashes forearms... lol DB Rows 70 x several x 3 After the axle got my hands, I did what I could on rows. DB knurling was tearing up skin so I didn't get as much as I'd have liked. Monday, 11/15: Squat 55 x 5 95 x 5 135 x 5 175 x 6 + 3 + 1 Six straight and ten overall - best day yet! Front Squat 55 x 5 75 x 5 95 x 5 Quote Link to comment Share on other sites More sharing options...
Sher Posted November 20, 2010 Author Share Posted November 20, 2010 Wednesday, 11/17: Bench WU sets 125 x 5 + 3 + 1 Seated Shoulder Press 40 x 10 60 x 10 80 x 15 + 5 + 3 Friday, 11/19: Deads 135 x 3 185 x 2 225 x 2 250 x 2 x 3 Sumo DL 135 x 5 185 x 5 x 2 Lat Pulldowns 50 x 10 70 x 10 110 x 10 130 x 3 Quote Link to comment Share on other sites More sharing options...
Sher Posted November 30, 2010 Author Share Posted November 30, 2010 With the holiday, I ended up with a partial deload week last week. So, Monday to Monday looked like this: Monday, 11/22: Squat 55 x 5 75 x 5 135 x 5 175 x 2 Felt totally done; no way 175 was going up x5. Monday, 11/29: Squat 55 x 5 95 x 2 135 x 1 170 x 1 205 x 1 PR! raw 225 x 1 PR! (knee wraps) 235 x 1 PR! (knee wraps) Best squat day I've had to date! Very easy ups then the wraps kicked it up another notch - 235 felt like 175 raw. The deload probably helped too but still... Loved it! Quote Link to comment Share on other sites More sharing options...
raymo Posted December 2, 2010 Share Posted December 2, 2010 Good job on the Squt PRs Quote Link to comment Share on other sites More sharing options...
Sher Posted December 2, 2010 Author Share Posted December 2, 2010 Thanks, Ray. This has been a good week - seems I'm getting past a plateau I've been on for a bit. Wednesday, 12/1: Bench 95 x 2 135 x 1 x 6 95 x 10 x 3 French Press 20 x 8 30 x 8 40 x 8 Seated Shoulder Press 40 x 8 70 x 8 100 x 3 Quote Link to comment Share on other sites More sharing options...
Sher Posted December 3, 2010 Author Share Posted December 3, 2010 Friday, 12/3: Deads 185 x 2 225 x 2 250 x 1 x 6 - harder than it should have been. Sumos 135 x 10 155 x 10 175 x 10 - Bumped up to 175 today. Made up for a lackluster DL showing. Lat Pulldowns 110 x 8 x 5 Overall, a strong week. Quote Link to comment Share on other sites More sharing options...
Sher Posted December 7, 2010 Author Share Posted December 7, 2010 Monday, 12/6: Squat 100 x 3 150 x 3 200 x 3 x 2 - Guess I've made a breakthrough on squats for sure - no knee wraps today. Calf Raises 2 pl x 20 - A bit light - I don't usually have much time to work after squats. Think we're shooting for a mid-February PL meet next. Quote Link to comment Share on other sites More sharing options...
Sher Posted December 9, 2010 Author Share Posted December 9, 2010 Wednesday, 12/8: Bench 55 x 5 95 x 3 135 x 2 x 2 + 1+1+1+1+1 --getting more and more solid! 95 x 15 + 5 -- best rep-out set too... French Press 10 x 10 20 x 10 30 x 10 Shoulder Press 50 x 10 75 x 10 100 x 4-1/2. (I count halves when it's this hard. lol) Grip Machine 105 x 5 x 5 (BH) Need to get focused more on grip for the meet in Jan. Quote Link to comment Share on other sites More sharing options...
Forever Posted December 9, 2010 Share Posted December 9, 2010 Wednesday, 12/8: Bench 55 x 5 95 x 3 135 x 2 x 2 + 1+1+1+1+1 --getting more and more solid! 95 x 15 + 5 -- best rep-out set too... French Press 10 x 10 20 x 10 30 x 10 Shoulder Press 50 x 10 75 x 10 100 x 4-1/2. (I count halves when it's this hard. lol) Grip Machine 105 x 5 x 5 (BH) Need to get focused more on grip for the meet in Jan. Great bench and shoulder workouts here. Oh and love to see a little grip machine work thrown in Quote Link to comment Share on other sites More sharing options...
Sher Posted December 11, 2010 Author Share Posted December 11, 2010 Great bench and shoulder workouts here. Oh and love to see a little grip machine work thrown in Haha - I figured 'some' is better than 'none'... I even threw in a bit more today - wow, twice in one week! Thanks for the comments, T. Friday, 12/10: DL 150 x 2 175 x 2 200 x 2 225 x 2 250 x 2 x 5 -- my DL is back! All beltless and sooo easy. Hamstring Curls 80 x 10 100 x 10 110 x 10 Abductors 105 x 10 x 3 Glute Machine 50 x 10 60 x 10 70 x 10 Grippers Closed choked RB130 RH x 2! Quote Link to comment Share on other sites More sharing options...
Sher Posted December 14, 2010 Author Share Posted December 14, 2010 Monday, 12/13: Squats 50 x 5 100 x 3 150 x 3 200 x 3 200 x 1 -- first time to dump a squat and it was not done hardcore at all, a bit girly actually (in the less positive sense of the word). Oh, well. 200 x 5 --made up for it here at least. Wraps and belt. Quote Link to comment Share on other sites More sharing options...
Sher Posted December 17, 2010 Author Share Posted December 17, 2010 Wednesday, 12/15: Bench 55 x 5 95 x 5 135 x 2 x 5!! 95 x 15 + 5 Seated Shoulder Press 40 x 10 70 x 10 x 3 - a little sore from Monday. French Press 20 x 10 30 x 10 40 x 10 Quote Link to comment Share on other sites More sharing options...
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