A LIfter's Iron Log...

[ghettostudmuffin]

9-19-05

Bouldering 1.25 hours 12 pullups, 8 chinups, 6 pullups, 5 chinups, 4 rep pullup/chinup set

Pretty easy going climbing workout and I cut the volume of lat work down a little. It's good to have a slightly easier workout here and there.

 

[ghettostudmuffin]

9-20-05

DB Stiff-legged Deadlift 70x5, 80x5, 90x5, 97.5x5, 110x8
Alternate---
Standing DB press 35x5, 40x5, 45x5, 50x5, 57.5x6
Glute/Ham Raise 30 or so reps
BW dips probably about 35-40, many sets of 5, then 10 straight

Good workout. Felt strong.

 

[ghettostudmuffin]

9-22-05

Barbell Full Squat-singles, 10lbs jumps 135-230x2, worked on exploding up with slight rebound in bottom position
Barbell Bottom start rack squats 3-4" above parallel 225x1, 245x1, 275x1, 295x1 Felt dumb doing these. Would rather just do full squats, but I may stick with doing them as an accesory to my full squats every other workout

DB bench 35'sx5, 45'sx5, 55'sx5, 70'sx5, 80'sx8 Felt very strong, concentrated on exploding the weight up and not over accentuating the negative

Cable rear laterals 15lbs 1x16
seated bent DB laterals 5lbs 1x12
Cable floor to shoulder side/rear lateral raises 20lbs 1x6

Glute/Ham Raise BW many sets of 3-6 throughout workout.

Good workout. Felt STRONG!!!

 

[ghettostudmuffin]

9-24-05

Bouldering 1-1.5 hours

Weighted pullups BWx1, +10x1,+20x1,+30x1,+40x1,+50x2,+40x1,+30x1,+20x1+10x1,BWx1
weighted chinups-SAME

One-arm DB row 75x3x5

Good workout. Felt fairly strong on pullups and chinups. Felt stronger on climbing. Beat a new V4, V3, V2.

 

[ghettostudmuffin]

9-25-05

Barbell Deadlift-singles-10lbs jumps-135-280
Barbell press triples to 125, 2x135, clean and jerk 145x1, 155x1, 170x1
Dips BWx5, +10x5, +20x5, +30x5, +40x5, +55x5

Good workout. Felt strong.

 

[gjohnson5]

9-25-05

Barbell Deadlift-singles-10lbs jumps-135-280
Barbell press triples to 125, 2x135, clean and jerk 145x1, 155x1, 170x1
Dips BWx5, +10x5, +20x5, +30x5, +40x5, +55x5

Good workout. Felt strong.

Hey Ghetto , You're at a PL gym correct?

 

[ghettostudmuffin]

No, it's a regular commercial gym that just so happens to have a small corner in the back with some really good equipment and a small core of about 6 powerlifters.

9-27-05

Barbell Full Squat-singles-10lbs jumps-135-235
Snatch to overhead squat 135x2x1, 140x1
Barbell Bench-triples-10lbs jumps-135x3-215x3+2=5
Glute/Ham Raise-probably did 50+ easy throughout the workout.

Good workout. Snatches are cool. Overhead squats are cool.

 

[ghettostudmuffin]

Caught a bug for a few days. Slept alot in the last day and a half. Feel decent. Going to the gym in 30 minutes.

NEW routine:

day 1
Barbell Full Squat-singles
Barbell or DB bench-3's and 5's
Barbell, DB or Cable row 3's and 5's
Glute/Ham Raise-random sets throughout

day 2
REST

day 3
Barbell snatch to overhead squat-singles
Barbell or DB clean and press 3's and 5's
Pullups and chinups-any combination of weight and reps
Glute/Ham Raise-random sets throughout

day 4
REST

day 5
Barbell deadlift or DB stiff-legged deadlift-singles, 3's and 5's
Weighted dips-singles, 3's and 5's
Barbell Clean to front squat-singles and doubles
Glute/Ham Raise-random sets throughout

day 6
REST

day 7
REPEAT

 

[ghettostudmuffin]

10-1-05

Barbell Full squat-singles-10lbs jumps-135-240
Snatch 135x2 just for the hell of it
DB bench 45x5, 55x5, 65x5, 75x5, 85x5 kinda hard and slightly sloppy set. Will stay on 85's for a couple workouts before going to 90's.
DB rows 45x5, 55x5, 65x5, 75x5, 85x5 not bad
Hanging leg raises-couple a singles, some circle leg raises, basically a bunch of different kinds of advanced leg raises.....

After climbing for several months and feeling that my ab strength is good I decided to try some dragon flags. I used the incline situp board on 1 setting up from the ground and was able to do 3 single reps only to the ground. Basically I can lock my body straight, and "slowly" lower it until it is parallel to the ground and hold for 3-5 seconds before giving out. Cannot raise back up to the start yet. Goals? 3-5 reps at moderately slow speed.

 

[ghettostudmuffin]

10-2-05
Revising my workout plan based on not enough frequency on some of my key exercises.

day 1
barbell Full squat-singles
barbell or DB bench-singles,3's and 5's
JS row, DB or cable row-3's and 5's
Glute/Ham Raise-lotsa reps
Dragon flags 3-5 reps
Ab wheel 3-5 reps

REST

day 2
Snatch* to Barbell Deadlift or Snatch* to DB stiff-legged deadlift-singles, 3's and 5's
Barbell or DB clean and press-3's and 5's
Pullups and chinups-any combo of weight and reps
GLute/Ham Raise-lotsa reps
Hanging Leg Raise-all kinds

REST

day 3
Barbell Full Squat-singles
Barbell or DB bench-singles, 3's and 5's
JS row, DB or cable row-3's and 5's
Glute/Ham Raise-lotsa reps
Incline Flex Situp 3-5 reps
CAble Crunch 1x6-10

REST

day 4
Snatch* to Barbell or Snatch* to DB stiff-legged deadlift-singles, 3's and 5's
Weighted dips-3's and 5's
Pullups and chinups-any combo
Glute/Ham Raise-lotsa reps
Dragon Flag 3-5 reps
Ab wheel 3-5 reps

REPEAT

*-basically single snatches to top weight, then transition at that weight to Barbell or DB deadlift, simple