Dual Factor Strength Training

[KetoManiac]

2/20/04 - Regular Loading, Workout 2

Training:

Squats
132x5 (60%)
165x5 (75%)
176x5 (80%)
Same thing as last week, only breifer rest periods. Made it harder.

Box Squats 3x5 70% (130lbs)
Less rest between sets here. This is a good exercise.

Power Snatch 8x3 40% (35lbs)
Snatches felt real good today even with the shorter rest periods.

Standing Reverse Wrist Curls 96x10+10
Standing Wrist Curls 96x10+10

Misc.
Was a quicker workout with all the shorter rest periods but still good.

[atherjen]

looking good! I really want to start doing more power moves likes snatchs too!
Keep it up!

[KetoManiac]

Originally Posted by atherjen

looking good! I really want to start doing more power moves likes snatchs too!
Keep it up!

Thanks. Snatches are really hard though. This is only really my 3rd time doing them .

[KetoManiac]

2/20/04 - Regular Loading, Workout 3

Training:
+number= increase in weight from last week

Deadlift 150x5 (60%)
187x5 (75%)
200x5 (80%)
Same Thing as last week only breifer rest periods. Started to become alot harder.

Dimel Deadlifts 80x3 (60%)
105x3 (80%)
117x3 (90%)
Still easy even with the breifer rest periods.

Good Mornings 90x5 (70%)
5lbs more this week. Still light.

Barbell Curls 2x5 (90lbs)+5
Pretty hard but will add weight.

Wide Grip Pullups 2x6 +5
Easy so I will start doing them weighted.

Misc.
Was a great workout. Really felt it. Curls are finally at 90lbs although my forearms are starting to hurt. Hopefully no tendonitus.

Glad to be moving on to my overreaching weeks now .

[KetoManiac]

2/23/04 - Over Reaching Loading, Workout 1

Training:

Rack Press 3x3 (160lbs)
Easy.
3x3 (170lbs)
Alright. Could of done more weight.


raw bench 125x3 (70%)
Super easy.
145x3 (80%)
A bit harder.
160x2 (90%)
Pretty hard. Got it though.
2x1 (95%)
Not too bad.

Floor Presses 2x3 (100lbs)
Hard getting into position, but pretty easy weight.
2x3 (110lbs)
Somewhat harder.

Close-grip bench press 2x6 (140lbs)
Right after this I did 2 dropsets: 130x5, 110x5

Misc.
Today's workout was really good. Happy to finally be loading. Looking foward to being sore tommorow. Back and traps are really sore today.

[KetoManiac]

2/25/04 - Over Reach Loading, Workout 2

Training:

Squat 155x3 (70%)
Easy.
175x3 (80%)
Bar started to dig into my shoulders for some reason.
200x2 (90%)
Pretty hard and my traps were killing me from my gay bar.
2x1 (210lbs)
Hard after all the work but could of done a few reps more.

Box Squats 5x3 80% (150lbs)
Great sets. I really like these.

Power Snatch 8x3 55% (46lbs)
Shoulder started to hurt during this .

Weighted Crunches 3x8-10 (drop sets)45lbs+5
First time I felt the burn in my stomach for awhile .

Misc.
This was a really great workout. I actually felt my legs wobble after it . Hoping my other workouts are more like this one. And my leg didn't hurt one bit like I thought it would.

[KetoManiac]

2/27/04 - Over Reach Loading, Workout 3

Training:

Deadlifts
175x3 (70%)
easy.

200x3 (80%)
Pretty hard.

225x2 (90%)
Could of done more .

235x1 (95%)
Hard after all the other work I did .

Dimel Deadlifts
110x2 (80%)
real easy.

120x2 (90%)
still easy.

2x1(145lbs)
I must of wrote down the wrong maxes for this exercise, becuase this was really easy.

Good Mornings 4x4 (100lbs)
Easy for the most part.

Weighted Wide Grip Pullups 3x6 (drop sets)(10lbs)+5
Lats will be sore tommorow .

Misc.
I somehow hurt my right ankle today while deadlifting for some reason. Maybe the shoes I was wearing weren't suitable. Idk.

[KetoManiac]

3/01/04 - Over Reachin, Workout 4

Training:

Push Press 5x5 (110lbs)
Some hard sets. Lower back started to become numb actually.

Snatch Grip Power Shrugs 3x7 (160lbs)
First time doing them. Hope I did them right .

Stiff Legged Deadlifts 4x5 (160lbs)
Pretty hard sets. Got through them though. At this point, my lower back was in serious pain.

Barbell Curls 2x6 (dropsets)90lbs
Alot easier then last week until it came to the drop sets :-X.

Wrist Curls 2x10 (96lbs)
Will add weight now.

Reverse Wrist curls 2x10 (100lbs)+5
Getting hard now .

Misc.
Nothing much to add. These workouts have been real good. This week is my last week of loading.

[S. Fever]

Good work on the SLDL. You'll be amazed when it's all said and done at how much those help just abother every lift you do. I know I was when I started strength training.

[KetoManiac]

Originally Posted by S. Fever

Good work on the SLDL. You'll be amazed when it's all said and done at how much those help just abother every lift you do. I know I was when I started strength training.

Thanks. You squat 505? ****

[KetoManiac]

3/02/04 - Over Reaching Loading, Workout 1

Training:

Rack Press 5x3 (175lbs)

raw bench 125x3 (70%)
145x3 (80%)
160x2 (90%)
2x1 (170lbs)
Did the same thing as last week only breifer rest periods. Was a bit harder though.

Floor Presses 2x3 (110lbs)
Alot easier now that form is good.
2x3 (125lbs)
Great exercise. "I'm lovin' it"

Close-grip bench press 2x6 (145lbs)+5
Right after this I did 2 dropsets: 130x5, 110x5

Misc.
Was a great workout today. Last loading workout for bench though. I feel that my bench has went up, although we'll know for sure once I'm finished.

[KetoManiac]

Done loading, will update workouts later.

[atherjen]

Keto, your workouts are looking great! Keep it up!