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09-Jun-05, 12:30 PM
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#931
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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LEGS, Thursday, June 9, 2005
Squats 5 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 2 x 185 lbs, 1 x 225 lbs, 3x3 @ 265 lbs
SLDLs 3 x 135 lbs, 3 x 185 lbs, 1 x 225 lbs, 6 x 280 lbs, 6 x 280 lbs
Seated Calf Raises 3 sets of 8
Notes: Squats are definitely getting tougher. I'll probably go to 275 before I start going up 5 lbs at a time. My socks starting sliding on the carpet (yes the gym is carpeted) and that threw me off a time or two. SLDLs went up strong but these are most definitely getting much tougher as well. Finally got some calf work in and called it a day.
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09-Jun-05, 02:37 PM
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#932
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,869
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Now everyone's happy and there's no complaints, Greg did his calves today 
__________________
Not enough hours in the day...
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09-Jun-05, 02:47 PM
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#933
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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haha this is true. I might start doing calf presses on the leg press for a change. I think doing calves is so boring! Or maybe I'll use some high-tech calf machine my gym has lol |
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11-Jun-05, 12:53 PM
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#934
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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CHEST, Saturday, June 11, 2005
Bench Press (Pinky On Rings) 5 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 1 x 155 lbs, 1 x 175 lbs, 6x3 @ 195 lbs
Upright Rows 5 x 45 lbs, 3 x 85 lbs, 1 x 95 lbs, 6 x 105 lbs, 4 x 105 lbs
Dip Machine 5 x 180 lbs, 5 x 270 lbs
Military Press 5 x 45 lbs, 6 x 85 lbs, 4 x 105 lbs
Notes: NAILED ALL MY REPS ON BENCH!!  My previous max is 205 (wide grip too), I've NEVER repped 200+ so I'm looking forward to next week I love this program! Rest of the workout not so good lol. I need something besides upright rows, haven't made progress in awhile. Dip machine once again, I need a break from regular dips for a little while. Did MP instead of any DB presses at the very end to hit shoulders more so than chest. Great day!
Last edited by gcs118; 11-Jun-05 at 12:55 PM.
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11-Jun-05, 01:15 PM
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#935
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,352
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I'm really proud of you dude. You were not confident at all on the bench press, and now look at you. I would put 100 bucks down on a bet that you could get 225 with pinkies on the rings right now. And maybe even 230-235 wide grip. You are well on your way.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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11-Jun-05, 01:26 PM
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#936
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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Thanks Dave  If it weren't for you I'd never have known about the 6x3 program. Oh yeah, and thanks for stroking my ego as well  |
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11-Jun-05, 01:26 PM
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#937
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,352
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Gotta keep that confidence up somehow...
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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12-Jun-05, 02:20 PM
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#938
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Registered User
Join Date: Mar 2004
Posts: 1,848
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Quote:
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Originally Posted by gcs118
I need something besides upright rows, haven't made progress in awhile.
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you could do "powercleans" or try and learn them, you could start with the hangclean above the knees (great way to learn them), the better I get on powercleans the easier it is to move heavier weight in an upright fashion, also when doing "cleans" you hit the calves too, oh yeah, great great trap exercise too.
Also heres a site with any grip info you need, and tons of pictures www.gripboard.com lots of bad ass mofos on that board. |
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12-Jun-05, 05:58 PM
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#939
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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You don't think powercleans would be too much after heavy benching? I'd have to find someone to teach me form, too.
I did just register for GripBoard...hopefully I'll find some new tricks  |
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12-Jun-05, 06:16 PM
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#940
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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If at any time you don't think you have made lots of progress, rewind to the first few pages of your journal - what a difference.
__________________
You will die, when i say, you will die, back to the front.
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13-Jun-05, 01:40 AM
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#941
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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Quote:
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Originally Posted by DaRkAnGel
If at any time you don't think you have made lots of progress, rewind to the first few pages of your journal - what a difference.
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I actually do go back to the beginning or different parts fairly often. I started the journal one year ago...so last June I benched 8x130, squatted 8x160, SLDL 6x85, and deadlift 8x165. Those were all working sets just a year ago for me. I think it's amazing how far I've come. But just look at anyone's journal who has been around and been consistent...great progress as well. It is inspirational |
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13-Jun-05, 08:48 AM
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#942
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Registered User
Join Date: Mar 2004
Posts: 1,848
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Quote:
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Originally Posted by gcs118
You don't think powercleans would be too much after heavy benching? I'd have to find someone to teach me form, too.
I did just register for GripBoard...hopefully I'll find some new tricks |
no they would not, if your bench is priority do the bench first, and I'm no EXPERT on " quick lifts", but what I've been reading and doing on my own is when coaches first train someone on "cleans" even before "hangcleans" they have the lifter hold the bar at arms length (upper thigh) and without dipping (bending the knees) exlopsivley "shrug" the bar and exploding through the hips and legs (standing on tippy toes) the bar flies high and catch it, then once used to that movement, the hangclean would be what to train, same thing as before only bending the knees until the bar touches right above the knees, and keeping the back striaght, those two movements will teach form in the "powerclean". After time the weight will jump higher then your upright row weight, but you don't bend the elbows like the upright row, so it's basiclly the same, only I think you get more for your time and effort out of a "clean" variation then an upright row.
you will definatley surpass your upright row weight on the hangcleans pretty fast, if practiced every week, but you will not be using that weight on the first movement so it will not be too much after benching, your body would adapt to the workload. |
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13-Jun-05, 01:12 PM
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#943
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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BACK, Monday, June 13, 2005
Deadlifts Off 35s 5 x 45 lbs, 3 x 135 lbs, 1 x 225 lbs, 1 x 275 lbs, 1 x 315 lbs, 5 x 345 lbs, 5 x 345 lbs
BORs 5 x 95 lbs, 3 x 135 lbs, 2 x 155 lbs, 6 x 170 lbs, 6 x 170 lbs
T-Bar Rows (wider grip, 2 sec. hold) 6 x 110 lbs, 6 x 110 lbs
Hammer Curls 10 x 40 lbs, 8 x 40 lbs
Notes: Decent day, DLs and BORs felt heavier than usual. Nothing special otherwise. |
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14-Jun-05, 05:30 PM
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#944
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Registered User
Join Date: May 2004
Posts: 1,269
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back w/o looks great. man i'm jealous of those #'s on the deadlifts!! nice work man. are you wearing gloves or anything, because my hands start to hurt doing them at my gym (because of the grip on the barbell).
bent over rows look great as well. how far from your goal are you currently?
i've definetly leveled off as far as gaining weight, i'm basically stuck at 155lbs, trying to get 10 more on but i don't know if i can eat that much
__________________
Stand Strong
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14-Jun-05, 11:36 PM
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#945
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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Thanks a lot man I used to wear lifting gloves but I quit a long time ago and my hands have been just fine ever since. Granted I did cut my lifting down to 3-4 days a week instead of 5-6 like it was. Calluses are not going away, and I'm glad, I enjoy picking them. No pain whatsoever though.
As for my goals..I got none. I know I don't want to go over 200 lbs. Weight fluctuates from 194-197 currently and it has for a couple weeks at least. Last June I was 160 and for the life of me couldn't gain weight. You'll get your 10 pounds...eat a LOT. Eat junk food. Eat fast food. lol that's what I did, and hell I still do. Wendy's AND Arby's today. Damn I'm good |
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