A LIfter's Iron Log...

[ghettostudmuffin]

10-3-05

Barbell Snatch 65x1, 75x1, 85x1, 95x1, 105x1, 115x1, 125x1, 135x1 145x1
Barbell Powerclean 155x1, 165x1, 175x1, 185x1, 195x1
barbell deadlift 225x1, 235x1, 245x1, 255x1, 265x1, 275x1, 285x1

Weighted dips and BWx5, BW+10x5, BW+20x5, BW+30x5, BW+40x5, BW+50x5, BW+60x5
pullups and chinups BWx1 each, BW+10x1 each, BW+20x1 each, BW+30x1 each, BW+40x1 each, BW+50x1 each

Good workout. Felt strong.

 

[ghettostudmuffin]

10-5-05

Barbell Full squat-singles-10lbs jumps-135-245 felt a little heavy, but went up in pretty good form
front squat 135x2, 155x1
barbell bench-triples-10lbs jumps-135-220x3
JS Cambered bar row-triples-10lbs jumps 75-180x3
ABS-many sets of strict leg raises, windmills etc
Incline situp/flex crunch BWx1, BW+2lbsx1, BW+4.5lbsx1, BW+6.6lbsx1, BW+8.8lbsx1, BW+11lbsx1.....weight held at arms length

Good workout. Felt good. Weights felt a little heavy on squat and bench, but went up in good form nonetheless.

 

[ghettostudmuffin]

10-7-05

Dumbell Clean and press 30'sx3, 35'sx3, 40'sx3, 45'sx3, 50'sx3, 55'sx2, 60'sx2, 65'sx1, 70'sx1
Dumbell stiff-legged deadlift 75'sx5, 85'sx5, 95'sx5, 115'sx7
Chinups BWx3, +10x3, +20x3, +30x3, +40x2, +50x1
Curl-grip pulldowns 250x1, 230x1, 210x1, 190x1, 170x1
Sled drag uphill forwards 2x, backwards 2x 300lbs

Good workout. Felt strong.

 

[ghettostudmuffin]

BASIC POWER ROUTINE

Monday
Full squat-triples, doubles and singles
Bench press or DB bench-triples, doubles, singles
JS row, or DB row, or cable row 5x5 or triples, doubles, singles
Dragon flags 2x and power wheel 2x

Wednesday
Transition from hang snatch OHS to power snatch OHS to rack jerk OHS---triples, doubles, singles
Barbell or dumbell press-triples, doubles, singles
weighted chinup or pullup triples, doubles, singles
Full contact twist 3x5


Friday
Rack front squat---triples, doubles and singles
Barbell deadlift or DB stiff-legged deadlift-triples, doubles, singles and 5x5
Weighted dips 5x5 and triples, doubles, singles
Hanging leg raises and weighted incline situps

KILLER routine I think. Will promote great overall strength and power as well as outstanding core strength

 

[JohnRobHolmes]

your cleanin & pressing the 70's? That seems like a ton of weight! Im still struggling with getting 85 up 5 times for my military press!

 

[ghettostudmuffin]

It's not that much in context. I will clean and press over 300 eventually.

Train hard and eat alot man. EAT, EAT, EAT. and SLEEP ALOT. 8-9 hours a night being best. 10-11 hours on weekends.

You can press ALOT more than that. Keep training hard bro.

 

[ghettostudmuffin]

10-10-05

Barbell Full Squat-singles-10lbs jumps-135-250 felt heavy, but was a good lift

Barbell Bench 135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 195x2, 205x2, 215x1, 225x1, 235x1 felt good, could put up 245-250 solid max

CAble Row 100x5, 120x5, 140x5, 160x4, 180x3, 200x2, 210x1, 220x1, 230x1, 240x1

Dragon flag, lower to parallel to ground and hold, getting closer to raising up, 2 sets
Ab wheel 3 reps, 2 reps

Good workout

 

[ghettostudmuffin]

Hang snatch to overhead squat 65x1, 75x1, 85x1, 95x1, 105x1, 115x1, 125x1, Power snatch to OH 135x1, 145x1, rack jerk to overhead squat 150x1

Hang clean to press for reps 65x3, 70x3, 75x3, 80x3, 85x3, 90x3, 95x3, 100x3, 105x2, 110x2, 115x2, 120x2, 125x2, 130x1, 135x1, 140x1, 145x1, hang clean to push press 155x1, 165x1, power clean to jerk 175x1, 185x1, power clean only 195x1

pullups BWx11,7,5,5, +couple a singles cuz I tried to do a clapping pullup, those bitches require explosive upward speed and FAST hands, 30 total pullups, can't pull off a clapping pullup yet lol

Full contact twist-barbell only 2x5

STRONG workout. Good SHIT!

 

[ghettostudmuffin]

10-14-05

Barbell Hang clean to front squat 45x1, 55x1, 65x1, 75x1, 85x1, 95x1, 105x1, 115x1, 125x1, 135x1, 145x1, 155x1, 165x1, 170x1

Barbell deadlift 185x1, 195x1, 205x1, 215x1, 225x1, 235x1, 245x1, 255x1, 265x1, 275x1, 290x1

Dips BWx5, +10x5, +20x5, +30x5, +40x5, +50x5, +62.5x4

some strict leg raises and leg circles
1 set of strict incline situp crunches

excellent workout

 

[ghettostudmuffin]

10-20-05

Barbell Front squat 65x1, 75x1, 85x1, 95x1, 105x1, 115x1, 125x1, 135x1, 145x1, 155x1, 165x1, 175x1=PR

Barbell power snatch 135x 3-4 singles

Standing barbell press 135x5

that was it, pretty simple and short workout. Had a hectic week.

10-21-05

Dumbell stiff-legged deadlift 65's x5, 75's x5, 85's x5, 97.5's x5, 115's x7 coulda done 8 but the handles on these are smooth and hard to grip, need chalk on 'em

Full range dips Bwx5, +10x5, +20x5, +30x5, +40x5, +50x5, +65x4

Bodyweight pullups 8x5

Glute/Ham Raise-around 30-50 reps

Did some standing box jumps and also some running jumps for height

had my vertical measured at around 28" at 5'8.5" and 200lbs. This was a running start