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30-Oct-07, 06:28 PM
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#2221
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Never tried to clean 185 before, I was just doing a heavy day and went all out on my lifts. The 160s went up pretty well, but 185 didn't get very far at all. I tried to drop to 135 to rep it out afterwards but my shoulders were completely fried. I'm guessing I could do about 170-175 lbs push press. I've never had anything over my head over 155 before tonight. Thanks pierini.
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30-Oct-07, 09:28 PM
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#2222
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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With your leg and hip power from all the squat and DL work you have done, with a little training I believe you would amaze yourself at the amount you could heave overhead.
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31-Oct-07, 05:00 PM
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#2223
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Wednesday, October 31, 2007
Cardio 1 mile run, stretching
Notes: 800m warm up and ran the mile in 6:42 today.
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01-Nov-07, 11:16 PM
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#2224
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thursday, November 1, 2007
Front Squats 5x135, 5x135, 5x155, 10x185
Hammer Curls 10x40
BORs 20x135, 10x135, 10x135
Notes: Too late for me to lift, I was out of energy and did not feel like being there.
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02-Nov-07, 09:51 AM
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#2225
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Registered User
Join Date: May 2004
Posts: 1,314
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numbers still look good for low energy greg, great work on the fronts!!
__________________
Stand Strong
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02-Nov-07, 10:19 AM
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#2226
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Here's my belated attaboy on your recent 1-mile run. How close was that to your max effort? 6:30 on a good day??
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02-Nov-07, 12:10 PM
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#2227
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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6:42 was pretty hard. If conditions were better I could slightly improve, possibly reaching 6:30 but that'd be really tough. The wind was particularly strong on the final curve of each lap and a gentle wind against me on the back 100 as well. I'd say this is a pretty accurate estimate of my abilities right now. I'd like to get back down to ~ 6 minute mile and keep strength increasing as well.
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02-Nov-07, 07:48 PM
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#2228
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Friday, November 2, 2007
Flat Bench 10x45, 6x135, 6x155, 3x185, 1x205, 1x225, 1x245, 2x225
Push Press 5x95, 5x135, 5x135
DB Curls 10x35, 10x45
Sit Ups/Push Ups
Notes: Went today just to go with my roommate, not the typical rest of 5-6 days was more like 3-4. Nothing spectacular here obviously lol.
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03-Nov-07, 07:49 PM
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#2229
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Saturday, November 3, 2007
Cardio 1 mile walk, 1 mile run, stretching
Notes: Split up 1/7 mile walk, 1/7 mile run, etc. on the indoor track. Stretching afterwards and beforehand. Easier day to get blood flowing.
On a side note, bought some whey protein today. I've been neglecting pretty much all my supplements lately, including multi-vitamins because they made my stomach hurt (too concentrated I think). Anyway, I need to get back on track with diet and supplements. |
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05-Nov-07, 10:34 PM
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#2230
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Monday, November 5, 2007
Cardio (1/7 mile jog + 20 sit ups + 20 push ups) x 5
Notes: No rest, one continuous cardio activity. Moderate level of intensity, stretched and hit the steam room after to relax. I will probably take Tuesday off and go hard Wednesday if I can on lifting. |
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07-Nov-07, 06:59 PM
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#2231
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Wednesday, November 7, 2007
Deadlifts 5x135, 5x185, 3x225, 1x275, 1x315, 1x365, 1x415, 1x460
DB Rows 10x55, 8x70, 8x70
Seated Calf Raises 10x2plates, 10x3plates, 10x4plates
Notes: 460 went up pretty well, breaking the floor was easy, the lockout was the only part where I slowed down noticably. I should have just pulled 465 today, but I wanted a PR and I got one. I want 500 by the end of January, that'll be my new goal.
EDIT: Forgot to mention, bodyweight was at 183-184 lbs today, making this lift 2.5x BW. Typically weight is closer to 186-188 not sure why it was so low today.
Last edited by gcs118; 07-Nov-07 at 07:19 PM.
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09-Nov-07, 08:11 PM
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#2232
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Friday, November 9, 2007
Cardio 1 mile run, stretching
Notes: Kept the pace to a light run only, followed it up with some stretching and a few minutes in the sauna.
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10-Nov-07, 02:03 PM
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#2233
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Saturday, November 10, 2007
Flat Bench 10x45, 6x95, 3x135, 3x155, 3x185, 1x215, 1x235, 1x255, 0x265, 6x210
Push Press 5x45, 3x95, 2x135, 2x155, 0x165, 11x115
Dips BWx21
Decline Sit Ups BWx5, BW+75x5, BW+120x5, BW+150x5
Notes: After the miss at 265 on bench the rest of the workout was pretty dull. I have been stuck at the 250-260 range on bench for months!! I need to break out of this plateau soon.
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12-Nov-07, 12:54 PM
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#2234
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Monday, November 12, 2007
Cardio (1/7 mile run/jog, 10 sit ups, 10 push ups, 10 sit ups, 10 push ups) x 7
Notes: Ran with bodyweight work in a continuous loop, total I did 1 mile and 140 sit ups and 140 push ups.
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13-Nov-07, 07:15 PM
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#2235
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Tuesday, November 13, 2007
Squats 6x45, 3x135, 3x135, 3x185, 3x185, 3x225, 3x225
Notes: I am starting to do squats again after removing them from my routine completely in late May/early June. I started easy today because I don't want to not be able to walk come tomorrow or the next day. No back work because I plan to bench in two days.
I'm going to try something new to add squats and hopefully not interfere with deadlifts. I plan to have deadlifts and squats on a 10 day rotation. So I will do deadlifts 5 days from today and squats again 10 days from today. I will bench in between as necessary or as I am able.
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