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30-Jan-07, 09:57 PM
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#1891
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Tuesday, January 30, 2007
Flat Bench 10x45, 8x135, 3x185, 1x225(?), 1x240(?), 0x245
Dips BW+35x6, BW+35x6
Decline Bench 2x225, 1x235, 1x245
DB Side Raises 10x35
Notes: OK so today was a mystery/thrown-off day lol. My spotter on the flat bench was not my usual guy. The 225 rep FLEW up, I'm talking 95 lbs light flew up. I know I'm good for 225, but I am sure he helped unnecessarily. The 240 rep went up smooth also, way too easy, so I suspect he helped again, even though he said he helped a little on 240 and none on 225. I went for 245 with a different guy, thought I was gonna make it and ran out of steam.
After some dips, my roommate (good spotter) showed up, so I did decline and managed to hit a rep at 245 there, thank god! lol Did some side raises with a dumbbell and came home for whey and a nice hot shower and my wonderful girlfriend 
I had intended to do 6 singles with 230, but that didn't happen. I might do that next week and get back on track. Who knows.
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31-Jan-07, 12:22 AM
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#1892
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Registered User
Join Date: Nov 2003
Posts: 389
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wow good numbers!!! Congrats on the 245. Whats your goal on the bench?
__________________
Current 1/12/07
Bench 245lbs X 2
Squat 275lbs
Deadlifts 245lbs
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31-Jan-07, 02:22 PM
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#1893
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Quote:
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Originally Posted by Stang281
wow good numbers!!! Congrats on the 245. Whats your goal on the bench?
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Thanks...although the only legit numbers are decline, which I'm happy with after exhausting myself on flat bench and dips. My goals for the bench...bench more! |
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31-Jan-07, 02:25 PM
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#1894
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 38
Posts: 2,225
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Hey man - you're killing on that bench. I think you were still around 200-205 when I went AWOL a couple months back.  :
__________________
Gentlemen, you can't fight in here! This is the War Room!
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31-Jan-07, 08:55 PM
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#1895
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Registered User
Join Date: May 2004
Posts: 1,314
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looking awesome, keep it up bro :
__________________
Stand Strong
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31-Jan-07, 09:21 PM
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#1896
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Jason...my bench always seems to hover around 235. I've been working damn hard to get it past there. It seems progress is slow, but it's still coming!
Geoff...as always, thanks man  |
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01-Feb-07, 03:31 PM
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#1897
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thursday, February 1, 2007
Squats 10x45, 5x135, 3x185, 3x225, 1x265, 1x295, 3x325
DB Rows 15x65, 15x65
Notes: What a day. I decided to start doing triples with squats instead of 3x3 to keep progress moving steadily. I picked a good day to start. I was in a daze the entire time. I felt weak and unmotivated. The second set of rows was sloppy. I felt too light-headed and tired to do SLDLs or anything else so I just left. My old squat PR was 1x325, now it's 3x325 though.
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01-Feb-07, 04:10 PM
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#1898
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Registered User
Join Date: Nov 2005
Location: Manitoba, Canada
Age: 35
Posts: 271
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That's some good weight you moving on the squat. Congrats on the PR.
__________________
Pain is weakness leaving the body.
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01-Feb-07, 05:12 PM
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#1899
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thanks bear...although it felt heavy today, I managed to make it. I couldn't get anything right. I couldn't get the bar positioned ever, the plates kept hitting the side of the rack, just an out of it day. I'd LOVE to be able to hit 365 for a single after this squat cycle comes to an end. |
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03-Feb-07, 03:40 PM
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#1900
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Saturday, February 3, 2007
Flat Bench 10x45, 6x135, 3x175, 1x205, 6 singles @ 230
Seated Calf Raises 4x8
Dips BW+45x6, BW+45x6, BW+45x6
DB Side Raises 10x35
Standing OHP 14x95
Notes: I went back to my singles program today. The 230s felt heavy, but went up smoothly for the most part. I had a miss before I hit the 6th single, it fell back over my face way too fast. Did calf raises while I waited to do dips. I was exhausted by the time I finished up with side raises and light shoulder work. |
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03-Feb-07, 03:46 PM
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#1901
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Nice chest day. And I see you've tripled your squatting power. :
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I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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03-Feb-07, 04:08 PM
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#1902
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thank you Andy I want to get to 240s with singles so bad, just to hit a new PR after so many, many months. And yes, I guess technically I did triple my squatting power. I just wish the number was tripled and not the reps! lol |
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05-Feb-07, 11:33 PM
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#1903
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Monday, February 5, 2007
Squats 8x135, 4x185, 3x225, 1x275, 1x315, 3x330
DB Rows 15x65, 12x65
Seated Calf Raises 3x8
DB Shrugs 20x85
1 Mile Walk
Notes: I dominated the squats today. I have never squatted 330 before, and doing a strong triple felt great! I guess lifting at night does have it's benefits, where I can eat and carb up throughout the day. The rows went much better than last week, with good form. The platform was in constant use, so no SLDLs again this week.
I decided to walk a mile at the end of my workout for some light cardio. I really need to get back into some kind of cardio routine on my lifting off-days. The problem is, I usually forget that I want to do cardio lol. |
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06-Feb-07, 12:05 AM
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#1904
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Your squats are amazing. Congrats on the progress man! Looks like you're getting the hang of the nutrition side of things too?
And I'm sure pierini can presribe you a nice burpee workout for the off days
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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06-Feb-07, 12:16 AM
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#1905
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thanks man. I'm focusing on protein intake and healthy foods. And you're right, I'm sure pierini could make up one hell of a workout for me, but I'm not sure I'm ready for something of that magnitude lol. I need to ease back into the cardio scene so my nice lifting/school/life rut isn't rudely interrupted, and so I'm not completely sore every day haha. |
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