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12-Mar-07, 11:26 PM
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#2011
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Registered User
Join Date: Nov 2005
Location: Manitoba, Canada
Age: 35
Posts: 271
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Nice job on the paused benches, touch and go are going to fly up for you when you try them again. How do you do your facepulls?
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__________________
Pain is weakness leaving the body.
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12-Mar-07, 11:34 PM
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#2012
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thanks, I sure hope so, I'm looking forward to touch and go next cycle. When I do facepulls, I use the rope with 2 ends (the donkey balls), place one foot on the stack/cable thing so I don't get pulled forward, and pull the rope to my forehead area and split the rope as it nears me around my head.
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13-Mar-07, 12:13 AM
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#2013
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Very nice pressing, keep it up. I'm seeing 225 for reps once you switch to touch and go.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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13-Mar-07, 09:43 AM
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#2014
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Registered User
Join Date: Nov 2005
Location: Manitoba, Canada
Age: 35
Posts: 271
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Donkey balls that is a good one, I'll have to use that one at the gym.
__________________
Pain is weakness leaving the body.
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13-Mar-07, 07:26 PM
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#2015
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Tuesday, March 13, 2007
Cardio 3/4 mile jog to track, stretching, 1/2 mile straights and curves, stretching, 3/4 mile jog home
Notes: Didn't push too hard on the jogs because high rep squats are tomorrow. Ran the straights pretty hard, walked the curves. |
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14-Mar-07, 03:58 PM
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#2016
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Wednesday, March 14, 2007
Squats 10x45, 10x135, 10x185, 10x225, 3x285 (*pop*), 7x285
BORs (OH) 8x135, 8x185, 8x195
Notes: Dammit. 3 reps into my set at 285, my boxers split. I naturally reracked the weight to be sure that was the only damaged thing. Waited 1-2 minutes and restarted. I could have gotten 8-10 with 285 if I had had a spotter and didn't have that first set to throw me off. Rows are about done overhand, 200s will be the last week before underhand grip most likely.
EDIT: Spring break is in 2 weeks for me. There is a good chance I will take this week completely off, or perhaps do one full body workout during it, or squat and bench max that day and nothing else, who knows. This means my cycles will be ending in the next 1.5 weeks (paused bench, high rep squats, etc.).
Last edited by gcs118; 14-Mar-07 at 04:01 PM.
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15-Mar-07, 05:51 PM
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#2017
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Just got my CoC #2 gripper....just *barely* closed the #2 with my right hand. As for the left...it'll be awhile. I'm glad I have a new toy  |
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15-Mar-07, 05:57 PM
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#2018
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Nice Nice...I finally got the #1 with the right and very close with the left. It's tough!
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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16-Mar-07, 08:03 PM
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#2019
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Friday, March 16, 2007
Flat Bench (2 sec. pause) 10x45, 5x135, 5x175, 5x195, 4x215
Decline Press 8x195, 5x225
DB Side Raises 15x40
Notes: Just missed my 5th rep on the 215s, next week I'd have been able to get it, but this was my last paused work day. Decline was supposed to be 220s, but since I am set to max out this Tuesday, I wanted to get the feel of 225 for reps to break down my mental barrier. I most likely could have pushed out 6, but I am happy with 5 for today. Never done over 2 reps of 225 on any bench movement. Crushed the 40 on the side raises, shoulders were/are burning.
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17-Mar-07, 06:17 PM
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#2020
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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I haven't done a "cardio" workout these past couple days because over Friday and Saturday, I spent 5 hours putting playhouses for children together that are to be auctioned off for a Biloxi trip. All of the wood, tires, even a tractor tire, had to be transported about 75-100 yards, although we had a cart for the long hauls, we still had to lift, fanagle, and do some carpentry work to make them fit perfectly. Today we had the pleasure of carrying everything up a flight of stairs, too. So I consider this enough cardio for today.
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18-Mar-07, 04:05 PM
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#2021
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Sunday, March 18, 2007
Sumo DLs 5x45, 5x135, 5x185, 5x225, 5x265
BORs (OH) 8x135, 8x185, 8x200
Front Squats (ATG) 3x135, 3x165, 3x185
Hammer Curls 12x40
Notes: Even though this marks the last sumo DL session of this cycle, I think I finally found my niche. I was trying too hard to keep my back vertical, which wasn't working. Today I focused on keeping my shoulders behind the bar and using all legs, and it worked out much better. I'm surprised how easy the rows at 200 were overhand, I expect underhand will see a lot of progress next cycle. Went heavier on front squats, still very easy. Curls cuz I haven't done them in months to finish off a good workout.
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19-Mar-07, 10:47 PM
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#2022
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Monday, March 19, 2007
Cardio 4/7 mile walking, 4/7 mile running, stretching
Notes: Just did a quick in and out workout, did walking and running intervals for a little over a mile. |
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20-Mar-07, 11:20 AM
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#2023
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,878
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Glad to hear the sumos are coming along. Just remember, get those hips forward and drive. The rest will take care of itself.
__________________
Not enough hours in the day...
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20-Mar-07, 05:48 PM
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#2024
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Tuesday, March 20, 2007
Flat Bench 10x45, 6x95, 3x135, 3x185, 1x215, 1x235, 1x250, 1x255
Decline Bench 6x225, 7x225
DB Side Raises 10x35, 10x35
Face Pulls 10x150, 10x150
Static Holds 10 sec. x 225, 10 sec. x 275, 10 sec. x 315
Notes: 10 lb PR on the bench today, and 2 rep PR on decline. Did a lot of accessory work because I won't be working out for 1-1.5 weeks due to scheduled time off.
EDIT: Body weight still about 195 lbs.
Last edited by gcs118; 20-Mar-07 at 05:55 PM.
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20-Mar-07, 06:24 PM
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#2025
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Congrats on your bench press PR. Your increases have been progressive and safe. Way to go! |
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