Fedaykin01 Posted March 14, 2004 Share Posted March 14, 2004 (edited) ok, Heres the last two weeks of lifting from my journal. Training Log Starting March 1, 2004 – march 5, 2004 (After one week layoff) Week One Monday Bench: 185lbs + 1 set of 5/8 chains 2x5, 1x3. Failed at 3. Was too fatigued to do more Rack Lockouts: 135x5, 205x3, 225x3, 230x1, 235x1, 240x1 Plate Raises: 4x8 single 35 lb plate Rotators: 3x10 Tuesday Squats: 235x2, 275x4, 310x3, 310x2 Stiff Leg Dead lifts off a box: 160x10, 175x10, 195x10, 210x10, 160x10, Abs Wednesday Active recovery: hypers, cable crossovers, rotator cuff work, leg extensions Pull Downs: 5x5 140lbs DB Rows: 5x5 75lb DB:s Hammer Curls: 4x8 One arm cable rows: 4x8 Concentration Curls: 4x8 Thursday Speed Bench: 135 + chains 10x3 - narrow, mid and comp grips DB Shoulder Presses: 55lbs 5x5 DB closegrip incline presses: 5x5 worked up to 50 lb DBs Rotators: 3x10 Friday Squats: 220x3, 255x3, 295x4, 330 3x3, 311 2x5 Stiff Leg Deads from box: 160x10 175 3x10 Abs March 8, 2004 – march 13, 2004 Week two Monday Bench: 225 2x5 185lbs + 1 set of 5/8 chains 3x5 Rack Lockouts: work up to 1rm 275lbs(did 3 sets @ 275) Pull Downs: 5x5 160lbs Chest supported rows: 5x5 65lb db’s 56 taps on tap tester Tuesday Squats: 240x4, 255x4, 295 3x3 Stiff Leg Dead lifts off a box: 160x10, 195x10, 210x10, 225x10, 195x10 Abs Wednesday Active recovery: hypers, cable crossovers, rotator cuff work, leg extensions Pull Downs: 5x5 160 One arm cable rows: 5x5 120 Hammer Curls: 5x5 40lbs db’s Concentration Curls: 3x8 25lb db’s 54 taps on tap tester Thursday Speed Bench: 135 + chains 10x3 - narrow, mid and normal training grips DB Shoulder Presses: 5x5 45lbs (done on a flat bench so I had trouble stablizing) DB close grip incline presses: 5x5 worked up to 65s Rotators: 3x10 Friday Speed Squats: 185 + chains 8x3 Stiff Leg Deads from box: 160x10 175 4x10 Pull Downs: 5x5 Abs 54 taps on tap tester Saturday 59 taps on tap tester Sunday 56 taps on tap tester Goals after next 18 weeks: Bench - 290 Squat - 405(competition depth) Deads - 515 close #1 COC for reps plate pinch - 3 10's hub lift - 35 lb plate Will post pics if I can get a digital camera. Edited March 14, 2004 by Fedaykin01 Quote Link to comment Share on other sites More sharing options...
danegarreau Posted March 14, 2004 Share Posted March 14, 2004 Hey the log looks good. Whats your age, weight, experience? Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted March 14, 2004 Author Share Posted March 14, 2004 I'm 18 and weigh 206 lbs. I started lifting for football(I played gard and defensive end) but am not big enough to play college ball. So I switched over to powerlifting just recently. No comps under my belt yet. Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted March 16, 2004 Author Share Posted March 16, 2004 Bench Day: Bench: 135x5 185x5 185 + 1 set of 5/8 chains 2x5 205 3x5 Rack Lockouts: 135x5 225x3 245x3 255x3 275x3 285x1PR 290x1 MISS Plate raises: 25lb plate in each hand 4x5 Pull Downs: 120x5 140x5 160 5x5 Hub Lifts: Couldn't even move a 25 lb plate. First time attempting these. Still waiting on my COC's. Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted March 17, 2004 Author Share Posted March 17, 2004 squats: 275 6x2 Stiff leg deads off a box: 195x10 210x10 235x10 245x10 195x10 Deads killed me. Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted March 18, 2004 Author Share Posted March 18, 2004 Todays workout: Back and Bi Pulldowns 120x5 140 6x5 Chest Supported Rows 50 lb DB's x5 65 5x5 DB Hammer Curls 30x5 40 3x8 DB Concentration curls 25 3x8 Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted March 19, 2004 Author Share Posted March 19, 2004 speed bench: 135 + "double mini band" - 10x3 Military shoulder presses 95lbs + double mini's - 3x3 Close grip incline DB's 55lbs db's 5x5 Rotators - 4x8 10lbs plate pinches 3 10's 2 sets for time Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted March 19, 2004 Author Share Posted March 19, 2004 - look their anime!!!!! LOL Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted March 20, 2004 Author Share Posted March 20, 2004 speed squats 140 + average bands 8x2 Stiff legged deads from a box 195 4x10 double overhand grip Suitcase deadlifts 135 8x1 each way - Did a bunch of singles with these to get the form down. Maybe I'll start to add weight next week. Quote Link to comment Share on other sites More sharing options...
danegarreau Posted March 20, 2004 Share Posted March 20, 2004 So i'm guessing from looking at your log that u are using a westside barbell routine? How is it working for u? Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted March 20, 2004 Author Share Posted March 20, 2004 Not exactly westside, It goes kinda like this: Monday: Bench peaking cycle ME exercise(usually done for 3-6 reps but decided I like rack lockouts a little too much) shoulder exercise Tri exercise back 1 back 2 Tuesday: Squat peaking cycle Deadlift peaking cycle Ab/core work Wednesday: Back and Bi 2 exercises each Thursday: Speed bench shoulder assits tri assits Friday: Speed squats Dead peaking cycle light day Core work Back 1 Back 2 I don't always get everything in that I want to, but I think this is going to work. I just started this 3 weeks ago. When I tried Westside it did tons for my speed and core/odd strengths but little in the way of raising the "big 3" for me so I decided after football to fool around a while and now I just recently decided to try this hybrid type of routine. Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted March 21, 2004 Author Share Posted March 21, 2004 (edited) Was thinking about my grip work and I think I know what I'm going to do. Monday: Nail bends - maybe 4-5 bends on a 3/16 HRS 7" Crush grip - COC grippers(as soon as they get here) Was thinking lots of overcrushes and negatives maybe 5 or so negatives and 2-3 overcruses all singles Wednesday: Nail bends - 2 or so bends on 3/16 HRS 7" Pinch Grip - Plate pinches, eventually Hub lifts will replace plate pinches all for short periods of time(30 seconds tops) Friday: Nail bends 4-5 bends on 3/16 HRS 7" Support grip - Suitcase deads lots of singles, hangs w/ weight for short time What do you guys think??? Edited March 21, 2004 by Fedaykin01 Quote Link to comment Share on other sites More sharing options...
danegarreau Posted March 21, 2004 Share Posted March 21, 2004 Don't forget about forearm strength. My favorite exercise for the forearms are plate curls. try doing a 25 pounder, there is a ton of presssure put on the wrists. Other than that i think it looks prettty good. Just adjust it to your goals. Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted March 21, 2004 Author Share Posted March 21, 2004 (edited) might do those on wednesday with back and bi/pinch grip and sledgehammers too... Edited March 21, 2004 by Fedaykin01 Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted March 23, 2004 Author Share Posted March 23, 2004 Todays bench workout: Bench: 135x5 185x3 215 2x3 Pause Reps 230 2x2 Pause Reps 255x1 Pause Rep These felt pretty strong today once I got warmed up. My shoulders were aching a little during my first two sets DB shoulder presses: 45x5 50x5 55x5 60x3 65x3 PR DB Shoulder raises all 3 ways: 3x20 20 lb db's I could only get one full tri-set like this. My goal is to be able to do the full three sets in the next 3 weeks. Pull Downs: 120x5 140x5 170 2x5, 3 SUPERSET WITH French curls: 45x12 60lb DB 3x8 Face pulls: 65 3x10 Overall had a good workout. Was there about 2 hours. Still waiting on grippers and am going to get my metal for bending soon. Quote Link to comment Share on other sites More sharing options...
foggymountainmuscle Posted March 23, 2004 Share Posted March 23, 2004 Your use the same weight for dumbell shoulder raises all three ways? Front, side, rear, or is it palms up, palms down, palms verticle? I know for me there is a big difference in my front raise and my lateral raise, although I don't train either exercise. Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted March 23, 2004 Author Share Posted March 23, 2004 I used the same weight all 3 ways, palms facing down for all 3. Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted March 24, 2004 Author Share Posted March 24, 2004 Squats: 275 3x4 I just couldn't get into the mood for squats today. Stiff legged deads from a 4 inch box: 135x5, 195x10, 225x10, 235x10, 250x10 Leg raises lying on a bench: 3x10 with a mini band Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted March 25, 2004 Author Share Posted March 25, 2004 My first real grip workout and first ever bending session: So heres the story: I went to the hardware store immediatly after work today to buy my 3/16 rod and bolt cutters. They didn't have any 3/16 so I bought 1/4. The bolt cutters they sold me also weren't big enough to cut the HRS either. So I ended up sitting down on the toilet(natured called) and staring at my piece of steel. I got so pissed while I was sitting there I just picked it up and bent one end of it, then the other. I was so addicted at this point I got done and went to the gym for a grip workout. I PR'd on plate pinches and did plate curls for my first time. other work included. So now I sit here telling you guys about my work out out with shaking, soar hands. 1st exercise: 1/4" HRS 2 bends(either side) Plate curls: 2 10's 5x5 plate pinches: 2 10's x 30seconds 3 skinny tens 2 skinnies 1 fat 2 fats 1 skinny PR 3 fats PR 2 25's w/ right hand PR(left hand missed) Weighted holds from a hang 2 sets 25+BDW 1 1/2 minutes preacher reverse curls: 35 + mini band 3x8 Preacher plate curls: 2x3 2 10's By this point my hands were shot and I'm going to be paying for this tomorrow. Somebody once told me grip training is like crack - they are wrong. It's like crack on roids... Quote Link to comment Share on other sites More sharing options...
chrisof4 Posted March 25, 2004 Share Posted March 25, 2004 Great workout! But be warned, you will never be free from bending again!! It is one of the most awesome things I have ever done. Keep grippin! PS - Crack on roids! I love it! Quote Link to comment Share on other sites More sharing options...
AP Posted March 25, 2004 Share Posted March 25, 2004 If you go to home depot or lowes they have cutters over by the bulk chain that are easy to use. I've never had a problem just using them myself but the staff there will be happy to help if you want it demonstrated or something. The hometown hardware stores I've found are much less likely to help you will small stuff like this, why give a guy a hand for $2 bucks worth of steel? The home depot guys get paid by the hour, what do they care how much you buy? Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted March 25, 2004 Author Share Posted March 25, 2004 The only problem with that is that there is no home depot in my area, unless I drive for about an hour. I'm just gunna have my step dad get me some bolt cutters. Quote Link to comment Share on other sites More sharing options...
Davekline Posted March 25, 2004 Share Posted March 25, 2004 Most Lowes or Home Depot stores do not want customers using the chain cutters for safety/liability reasons. That's why they have the page button that prompts someone to come provide the measuring and cutting services. Quote Link to comment Share on other sites More sharing options...
AP Posted March 25, 2004 Share Posted March 25, 2004 You'd have to be a moron to cut yourself with the one they use at my home depot, there has to be at least a dozen easier ways to get hurt there. How 'bout pull some wood onto yourself? Drop a sledgehammer on your toe? Test the sawblades for sharpness with your fingers? Get your hand stuck in a display toilet? If your worried about this Fedaykin, you'd better not go outside without a helmet on... Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted March 26, 2004 Author Share Posted March 26, 2004 (edited) I don't know if I made it clear or not, I'm not worried it's just that the pair I bought are too small to cut the HRS I bought. So I'll have my step dad pick me up a pair that are big enough. Sorry for miscommunication. Todays Workout: Another good one. Speed bench: 135 + "double mini band" 8x3 60 seconds rest DB incline bench: 50x5 65x5 75 2x5, 1x6 PR DB Pushups w/ DB lat rows: These are performed by putting two DB's down on a mat about shoulders width. Get a wide base with your feet(essential) and do a pushup immediately followed by 1 armed lat rows to each side(with the DB's you did the pushups with). Repeat for # of reps Second time ever doing these. The first time was a month ago and I only used 30's. 40x10PR 60x10PR 85x8PR These are great lat/core/GPP work. wanted to puke with the 40's. 85's kicked my @$$!!!!!!!!!! Dips: BDW 1x8 decided to skip on these. Rotators: 15 lbs 4x10 Edited March 26, 2004 by Fedaykin01 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.