|3ossman's training log

[|3ossman]

05/09/2005

Lower body

bw: 183

Front Squats:
225x5x5

Rack deads (2 inches below knee):
315x5
405x5
455x3
495x3
545x3
585x2

pullthroughs:
130 5x10

leg extensions:
150x10
150x10

ham curls:
80x10
80x10

abs:
steep weighted situps 2x10
sidebends 30x10, 40x10
cable crunches 2x10

weighted hypers:
25lb 3x10

 

[Parabellum]

Nice work.

 

[|3ossman]

thanks! im going crazy right now, doing shirted boards and im going to do 3's then 2's tonight. Ill post up my workout later. Cant wait to get in my rage x

 

[majutsu]

good work, keep us updated

 

[|3ossman]

05/10/05

Upper Body

3 Boards:
225x5
275x3
315x3
365x3
405x3
455x3 first one felt easy, second one messed up form so shirt slipped and i had to muscle up the third with help.

2 Boards:
315x3
365x3
385x3
425x1 absolutely SPENT, was going to attempt a triple lol

Lockouts w/5 sec pause:
225x5
275x5
315x5
365x3 wrists, forearms aching had to stop here

Standing Military:
135x10, 135x10, 135x8, 135x7

Plate Raises:
45lber 1x10

Wide Grip Pullups:
BWx5, 25x5, 25x5, BWx5

BB Skullcrushers:
85 2x10

BB curls:
85 1x10, 1x9, 1x8 was supposed to go all the way down to one rep switching off with partner, but got massive cramp in bicep.

Tough workout, fuckin boards killed me. Started at 5:30, finally left at 8:30. LLOOONNGGGG workout.

 

[|3ossman]

5/12/05

Lower Body

Box Squats 12":
barx10
135x5
135x5
225x3
315x3 put on belt here
365x3 put on briefs here
405x1
405x2 suit on here straps down
455x1 straps up, knee wraps on, smoked it easily probably could have tripled it.

GM's:
225x5
275x5
275x5

pullthroughs:
stackx10
stack+25x10
stack+25x10
stack+25x10
stackx10

Leg Presses
585x12
765x10
855x4 didnt want to over do it, couldve gotten 6-7

Steep situps w/ 25lb 3x10

side bends w/ 45lb 2x10

awesome workout, felt great the whole time. my posterior chain and core are getting really strong.

 

[Parabellum]

Nice lifting.

 

[|3ossman]

5/13/05

Upper Body:

Ultra-Wide Grip Speed Bench:

135x5
135x5
225x3
225x3
225x3
225x3
225x18 1rep PR and i suck at wide grip, probably get 23-25 regular

Incline DB Press:
60x12
80x12

BB Rows:
135x5
225x5x5 easy as hell

Power Shrugs:
225x10
275x10
315x12
405x10

Face Pulls:
120x10
150x10
150x10
150x10

JM's: not sure if im doing these right
135x8
115x8
115x8

Big Ball Stability Closegrip Pushups: holy crap these are hard after all this other work
x12
x12
x12

EZ-Curl Biceps:
65x10
85x10
105x10

DB Curls on incline bench:
40x10

 

[Parabellum]

Did you ever do the meet?

 

[|3ossman]

It's not until June 26th

Im going to that raw bench contest that every one got in an uproar about (gene rychlak invite that was sponsored by ed coan). Im going to show up early and size up the competition in the 181's and maybe ill take a shot at it. It's $50 to enter but the prize for winning your class is like $300 or something. It's in Worcester, MA at the Palladium, you should go.

 

[|3ossman]

5/16/05

Upper Body

Seated Military:
135x8
135x8
135x8
185x6
185x8
185x5

Close-Grip w/ 50lbs. of chains, zero momentum, 2 second pause
245x3
225x3
225x3
225x3
225x3

6" Lockouts w/ overextension and long pause at top
315x3
365x3
405x3 stopped cause wrists/forearms were bothering me


DB rows
130x6
130x6

Upright Rows
65x10
85x10
115x10

Pulldowns
widegrip bar 200x10
medium grip bar 200x8
closegrip handle 230x10

DB curls
40x10
55x8

BB Curls
85x10
105x11

needed to deload so i went easy on tris/chest

 

[wnt2bBeast]

do you have long arms?
i wouldnt do lockouts with more than a 4" ROM
your shirt will give you momentum

 

[|3ossman]

do you have long arms?
i wouldnt do lockouts with more than a 4" ROM
your shirt will give you momentum

no, my partner set it up and he doesnt really know what he's doing. and i didnt feel like changing it lol. i agree with you 100%, he's complained that it doesnt feel like its doing anything when i set it up, says the stroke is to short. told him thats the way its supposed to be but he's pretty thick headed

 

[wnt2bBeast]

i hear ya ive loaded up the barbell then realized the pin is in the wrong spot..too damn tired to take it aprt lol

 

[|3ossman]

5/19/05

Upper Body - deloading

Flat Bench Competition Grip - concentrating on perfect form and staying tight
135x8
135x5
135x5
135x5
185x5
225x5
225x5
275x3
275x3
275x3

Incline BB Press - zero momentum

135x10
185x10
185x10

BB Rows

135x8
185x5x5

on my way to cns recovery baby, feel great today after going light/low volume last night.

 

[majutsu]

that looks good to me. I must be a wuss, but your old workouts would have drained me of grow juice.

I think longevity is a very good thing . . .

 

[|3ossman]

that looks good to me. I must be a wuss, but your old workouts would have drained me of grow juice.

I think longevity is a very good thing . . .

yeah, i agree they are grueling workouts, but im pretty well conditioned for high volume workouts. You could do it if you wanted to, im not special.

 

[|3ossman]

5/20/05

bw: 182

Lower Body - deloading....kinda

Front Squats ATF

135x5
135x5
225x5
225x5
275x5

Rack Deads - 2" below knees

225x5
225x5
315x5
405x5
495x3
602xmiss (loss balance, no chalk)
602x1 + 3sec hold at lockout PR!!! woohoo!

feel great, awesome workout, im going to deload like this next week also. Then hit it HARD for three weeks, take a week off before the competition, and then really fuck shit up!

 

[|3ossman]

*edit for last post*

the collars are .5LBS/ea. not 1LBS/ea. like i thought

so i only pulled 601

 

[|3ossman]

5/23/05

Upper Body- deloading

flat bench-
135x5
225x3
275x1
315x1
355x1/2 damn almost had it, i competed the day before and missed it cause i choked, wanted to try it again, but was too tired, shouldnt have even tried it.

incline
4x10x185

bb rows
3x5x185

 

[|3ossman]

5/24/05

Lower Body- deloading

Low Box Squats- raw
135x5
135x5
315x3
315x3
315x3

GM's
225x5
225x5
225x5

 

[|3ossman]

5/27/05

Lower/Upper Body- deloading

missed yesterday so i just threw in some inclines today
135x5
135x5
185x10
185x10
185x10
225x8

Front Squats- raw
135x10
135x8
225x5
225x5
225x5

Rack Deads- lowest setting- raw
225x5
405x5
405x5
405x5 explosive and fast on every set, every rep, concentrating on working my lockout

deloading is great, i feel refreshed and alot stronger now. cant wait to hit it hard again for the next three weeks!

 

[|3ossman]

5/31/05

bw-178

Upper Body-

Close Grip-
135x5
135x5
225x5
275x3
305x3

2 Boards w/ shirt-
315x3
345x3
375x3
405x2

Standing Military-
135x5
145x5
145x5
145x5
135x5

Floor Presses-
225x5
245x5
245x5
225x5

Wide Grip Pullups
bwx5x5

DB skullcrushers-
35x10
40x10
35x10

ez-curl bi's
65x10
85x10
115x8

db curls
45x10
35x10
20x12

 

[|3ossman]

6/01/05

lower body-

Low Box Squats

135x8
135x5
225x5
315x5 briefs/suit straps down
405x3 added belt
455x1 straps up
455x1

i hate this suit, its soooo uncomfortable and i cant breath at all. i cant fill up with air, and the little amount i do get is squeezed out of me when i begin my descent. Pissed me off for the rest of this workout, i went to the gym wanting to get 495 for a single w/o knee wraps but couldnt cause i cant breathe in my fucking squat suit! WTF!!!!!!!!!!!!

GM's- past parallel, some rounded, some arched
135x5
225x5x5

pullthroughs
stackx5x5

leg extensions
180x10
200x10

ham curls
80x10
100x10
120x10

ABS

 

[|3ossman]

6/03/05

upper body

incline press-
185x4x10

4 boards raw-
225x5
315x5
365x3
395x1
395x2

bb rows
225x5
225x5
245x5
245x5
245x5

face pulls
120x10
stackx10
stackx10

power shrugs
315x10
405x10
405x10
405x10 omg im fking dead now

overhead db xtensions
70x8
60x10

seated db curls
25x20
20x14

fking dead after this, im going to bed now lol.

 

[|3ossman]

6/26/05

APA Connecticut Open BP/Deadlift Meet!!!

Finally got here and i did pretty awesome. It was a great meet and i had a blast!

weighed in at a dehydrated and starved 175. The scale was definatly light. i was 180 at my house and my scale is damn accurate. im not complaining though.

i entered Junior 181's @ 175 and here's how it went for me

had some problems with the benchpress, my first meet and i wasnt concentrating like i should have. i opened with 410, smoked it but my ass came up (so the judge says). 2nd attempt was 420, smoked it but again it came up. 3rd attempt i went 420 again and got three whites, really good setup and kept my ass down. went for a fourth for the record (420 is a record also) at 435 but couldnt lock it out. I was spent and it was about 110 in the gymnasium the meet was in, I think i definatly would have gotten it if it was better conditions. I now am the CT State record holder for Junior 181's, sweet.

Deadlifting is my thing and i nailed all 4 attempts. here's how i did

1st---500 ha...joke
2nd---530 smoked it
3rd---555 thought this was it (junior 181 CT record)
4th---570 barely, but i nailed it. (the NEW junior 181 CT record)

fuckin beat the CT BP record by 45lbs. and the deadlift record by 20lbs. i had an awesome day! would have like to get 435 but oh well.

 

[majutsu]

awesome! Good job. I really like the way your workouts are going now. Keep up the good work!

 

[|3ossman]

thanks bro, i havent updated my workout log in a while, i had some pretty nasty workouts recently that i should have posted but ive been real busy. thanks again

 

[|3ossman]

Back at it again after a few months off after the last PL meet. Figured i should start posting my workouts again. Ive been back at it for 3 weeks now, and it feels great, but it sucks that i took all that time off. Feel like im starting over. Intensity and load is still low because im easing into it. bodyweight is fluctuating between 180-185.

Monday 10/10/05

upper body-

Raw Bench
135x10
185x5
225x5
275x3
315x1

265x5x6 was only supposed to do 5 sets, i lost track lol

close-grip bench (14" between thumbs)
135x10x3 as fast and controlled as possible

standing military
135x5x5

bent over rows
225x5x3


Tuesday 10/11/05

Lower body

Squats to parallel (belt only)
135x10
135x10
225x5
315x5x4
315x5 w/ wraps

Leg extensions
225x3x8

Ham curls
200x10
210x8
220x6

Abs
weighted incline situps
side bends

 

[|3ossman]

Thursday 10/13/05

Upper Body-

Raw Bench w/ chains
warmup
135x8
185x6
225x5
275x3

210+50lbs chains x 5
210+50lbs chains x 5
210+62.5lbs chains x 5
210+62.5lbs chains x 5
210+75lbs chains x 5
210+75lbs chains x 5

flat db presses
60x10
60x10
60x10

weighted Wide-Grip Pullups
BW+35lb x 5
BW+35lb x 5
BW+35lb x 5
BW+35lb x 5
BW x 5

Machine Shoulder Presses
200x8
200x8
200x8

Power Shrugs
135x8
225x8
315x8
365x8

DB skull crushers
35x10
40x10
35x10

 

[|3ossman]

Friday 10/15/05

Lower Body-

ATF Light Front Squats
135x8
135x8
185x5
185x5
185x5

Rack Deads (level with knee)
315x5
405x5
495x3
585x1

Deads standing on 4" box
315x5
315x5
315x5

some abs

 

[|3ossman]

Monday 10/16/05

Upper Body- deloading

Light Benchpress
135x8
185x5
225x5
225x5
225x10
275x5

Rack Lockouts
315x5
405x3
455x2
455x2

Standing Military
135x5x5

Dips
4x10

Wide grip pullups
5x5

 

[|3ossman]

Tuesday 10/17/05

Lower Body - deloading

14" Box Squats
135x5
135x5
225x5
315x5 added belt here
315x5
315x5

gm's
135x5
225x5
225x5
225x5

pullthroughs
stackx10
stack+25x10
stack+25x10
stack+25x10

Ham Curls
80x10
100x10
120x10


Great workout, i felt 110%, by far the best workout ive had since being back.

 

[|3ossman]

Thursday 10/20/05

upper body - deloading

Incline Benchpress
185x10
185x10
185x10
185x10

DB presses
85x8
75x8

closegrip bench 14"
225x5
225x5

shrugs
225x10

decided to do power cleans instead
135x8
135x8
135x8
135x8

bb rows
185x5
185x5
185x5
185x5
225x5

 

[|3ossman]

Monday 10/24/05

upper body

Flat Bench
135x8
225x5
added 3 boards
225x5
275x5
315x3
315x3

floor presses
225x5
255x5
275x3

power cleans
135x5
185x5
185x5

BB rows
135x5
225x5
225x5
225x5

Power Shrugs
225x8
315x8
405x8

DB skull crushers
40x8
40x8
45x8

Curls with fat bar
80x8
80x8
80x8

 

[|3ossman]

Tuesday 10/25/05

lower body

14" Box Squats - belt only
135x8
135x8
135x5
-off box
225x5
315x5 - was going to do 5's but I think im still fatigued from yesterday's workout
315x3
315x3
315x3

Good Mornings
225x5
275x5
315x3

Pull Throughs
stack x 10
stack+25 x 10
stack+25 x 10
stack+25 x 10

Leg extensions
150x8
180x8

Ham Curls
100x8
120x6

weighted incline situps
25x10
25x10
25x10

side bends
30x10
40x10

 

[|3ossman]

Thursday 10/27/05

Upper Body

Close Grip Bench (14" between thumbs)
135x8
225x5
275x3
-added 50lbs. of chains, focusing on speed
225x5
225x5
225x5
225x5
225x5

Flat DB Presses
75x8
85x8
80x10

Standing Military Press
135x5
135x5
135x5
135x5
135x5

DB Skullcrushers
45x8
40x8
40x8

Wide-Grip Pullups
bwx5x5

Preacher Curls
50x12
95x10

 

[|3ossman]

Friday 10/28/05

Lower Body

Conventional Deads
225x8
315x5
405x3
455x3
475x1
damn, second time deadlifting since my PL meet in June 475 was kinda heavy, thats what i get though

Squats-
135x8 front
225x5 front
225x5 back
315x3
405x2 knee wraps and belt below parallel, fuckin cooked from deads

weight hyperextension
25x10
35x10
45x8

pullthroughs
stackx12
stackx12

 

[|3ossman]

monday 10/31/05

upper body

Flat Bench
135x8
185x5
225x5
275x3
-finally put the shirt on, been a long time.
-3 boards
315x3
365x3
385x3
395x2
425x1/2 damn, missed it

Floor Presses
225x5
265x5
265x5

BB Rows
225x5x5

Upright Rows
95x8
105x8
115x6

Power Shrugs
315x10
405x8
405x5

DB skull crushers
40x10
45x8
30x12

some curls for the girls
40x10
40x10
40x10

 

[|3ossman]

Tuesday 11/01/05

Lower Body

14" Box Squats - belt
135x8
135x5
225x5
-off box w/ belt
225x5
315x5
315x5
315x5
325x5
335x5

Goodmornings
225x5
275x5
275x5

pullthroughs
stackx35 x10
stackx35 x10
stackx35 x10
stack x 10
stack x 10

Ham Curls
100x8
130x6

Leg Extensions
150x8
180x8

some abs

 

[|3ossman]

Thursday 11/3/05

Upper Body

Close Grip Bench (14" between thumbs)
-50lbs. of chains
135x8
135x5
225x5
225x5
225x5
235x5
235x5 -no one in the gym till this set, so i finally got a liftoff and it was soo much easier, im going to do 240 for five five's next week with a liftoff and i should be able to get it.

DB presses
85x10
90x8
70x12

Standing Military
135x5
145x5
145x5
145x5
145x5

Overhead Tricep Extensions w/ ez-curl bar
65x12
115x6
65x12

Wide-Grip Pullups
bw+10lbsx5x5 - gotta start adding weight to myself, i havent progressed with these at all and ive been doing them for 8 months like this (minus my little 3 month hiatus )

Power Cleans
155x5
155x5
175x3
199x3 -havent gone above 185 in about a year and a half, form was questionable
221x2

 

[|3ossman]

Friday 11/04/05

Lower Body

Rack Deads level w/ knees
225x5
315x5
405x5
495x3
545x3
585x3
615x2 - had to use straps here on out, my hands are not used to this yet, only 3rd time in 4-5months ive deadlifted, feel like someone took a hatchet to my fuckin palms
640x1

Deadlifts standing on 5" platform
135x5
225x5
315x5x3sets

Weighted Hypers
25x10x3sets

Some Abs

 

[|3ossman]

Monday 11/07/05

Upper Body- deloading


Flat Bench
135x12
135x10
225x10
225x5
275x3
275x3
275x3

BB Rows
135x5
225x5
225x5
225x5
275x5

Military Presses
95x10
135x5
155x5
165x4+135x5

 

[|3ossman]

Tuesday 11/08/05

Lower Body - deloading

145x10
145x10
235x5
235x5
325x3
415x2 -added groove briefs/belt/wraps here, briefs are pretty worn and stretched out
455x2
475x1
485x1

hoping to get back to mid 5's by december fully IPF/USAPL geared (shoes, single ply suit, wraps, belt). i hit a good 545 back in June

GM's
135x5
225x5
225x5
225x3

 

[|3ossman]

Thursday 11/10/05

Upper Body - deloading

Flat Bench
135x12
225x10x4 - speed reps, controlled and concentrating on form

DB presses
80x8
100x6
100x6

Weighted widegrip pullups
15lbsx5x5

 

[|3ossman]

Friday 11/11/05

lower body - deloading

Got the metal suit in and tried it out. Wow this thing is small, it took two guys and suit slippers to get me into it. i did some high box squats with the straps down to break it in. The suit works great with them down, but the straps are wayyyyy to short for me, i have a long torso and i guess i cant use off the shelf suits, i went throught the same thing with my z suit.

i had someone yank the straps onto my shoulders, and i could barely breath. we loaded 495 up and i went to get under the bar....omg i couldnt even bend enough to get under the bar!! i tried again and got under, the weight felt like 225 because i was so stable and tight. i knew this wasnt going to happen, but i tried to descend. I got down about an inch and a half, and that was it! this viking material does not give at ALL! im sending it out tomorrow to get it tailored.

did some box squats after i took the suit off, not much of a workout cause i was so dead from just getting in the damn thing. i cant wait till i can use it and it fits cause im going to set some serious pr's in it.

 

[|3ossman]

Monday 11/14/05

Upper Body

Flat Bench-
135x8
225x5
275x3
315x1
-3 boards with shirt from here
315x3
365x3
390x3
400x3
425x1

BB Rows
225x5
225x5
225x5
235x5
235x5

Upright rows
95x8
115x8
115x8

Power Shrugs
225x8
315x8
405x6

DB Skulls
40x10x3sets

 

[|3ossman]

Tuesday - 11/15/05

Lower Body

14" Box Squats
135x8
225x6
315x3
-added z-suit and briefs here to get used to training with a suit again, im waiting on the alterations to my metal viking. This is all with the straps down.
365x3
405x3
440x3
470x2
500x1 - with wraps

GM's
225x5
275x5
275x5

Partial Deads up to Knees
225x5
405x3
405x3
405x3

Pullthroughs
stackx10x3sets

wow my lower back is hammered!

 

[|3ossman]

Thursday 11/17/05

Upper Body

Close Grip Bench w/ 62.5lbs. Chains
135x5
225x5
-add chains
245x5 felt way to heavy
230x5
230x5
230x5
230x5

DB Presses
100x8
100x8

Cleans
135x5
155x5
175x3
195x1

Standing Military Press
145x5x5

DB Skullcrushers
45x8
45x8

Widegrip Pullups-
20lbs+bw 5x5

 

[|3ossman]

Friday 11/18/05

Lower Body

Deadlifts
135x5
225x5
315x5
385x3
455x3
put the suit on here, just my inzer z suit
505x1 omg this was wayyyyy too heavy
512x1
517x1 i am a fucking pussy, barely got this, last time i ever take that much time off. what a kick in the nuts it is to lose 50lbs. on your deadlift

seated GM's
135x5
135x5
135x5
155x5
175x5

left cause i was fucking pissed that i am such a pussy

 

[|3ossman]

Monday 11/28/05

Upper Body

Flat Bench
135x5
185x5
225x5
275x3
315x1
loose shirt on here
315x3
340x3
365x2
315x3

Lockouts
315x5
405x5
495x3
545x3
585x2

DB Presses
100x3 then shoulder went POP wasnt that bad though, i should be ok

getting close to my next meet on the 11th, starting to wind down the workouts.

 

[|3ossman]

Tuesday 11/29/05

Lower Body

got my Metal viking squatter back from Ginny Phillips, it looks great, she had to lengthen the straps for me a bit.

135x8
135x5
225x5
315x4
405x2
took about 15 minutes here to get the suit on, omg this thing is so painful on the thighs. Set up a high box and worked on getting down
15"box straps down 405x3
straps up 500x2 wow sooooo easy

got a little too bold here and went 570, no box,full gear and didnt get it. The weight wasnt too heavy, it should have flown up, too many factors fucking with my head at the time. no squat bar, so it was bouncing like a mother on my back, no power rack, and just a hard time walking out with it. Getting in the suit again thursday and see what i can do.

 

[|3ossman]

Thursday 12/01/05

Upper Body

Speed Bench
barx10
135x8
135x5
+65lbs.Chains
185x5
185x5
185x5
185x3
185x3
185x3
185x3

wide grip pullups
bw x 5x3

DB Skulls
35x10
35x10

 

[|3ossman]

Friday 12/02/05

Lower Body

Squat
135x8
135x5
225x5
315x4
405x1
-put suit on
495x1/2 really hard to get down if your not in perfect form in this suit
495x1 sat back well and really exploded up, got to around 1" above parallel
525x1 same thing, but added a light wrap
550x1 perfect squat, got down below and locked it out without too much trouble, light wrap

i definatly think i have a 580 in me, use my new wraps and put them on tight, with a weeks rest i should get it.

Deadlifts

135x5
245x3
335x3
515x1 pretty easy compared to a couple weeks ago when i tried 517, i think ill be able to squeeze out 550

im done now until the meet, ill post up my results on Monday the 12th. Wish me luck!