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Illuminati's Training Log

Illuminati

Illuminati

New member
23Jan05
ME Bench

Flat Warm Up
135x3
185x3
225x3
275x3

Rev. Band Presses
Green (Average) Jumpstretch Bands Choked top of Power Rack
315x3
365x3
405x3
455x1
485x1
495xFailed

EZ Bar Extensions
115x5
125x5
135x3,3

Elbows Out Ext.
50x10
60x10,10

1 Arm Lat Pull Downs
100x10,10,10,10

Ab Work:
Sit Up with legs straight out
80lb db on chest
5sets of 10

25Jan05
ME Squat/Deadlift

Box Squats 1” below Parallel
Green (Average) Jump Stretch Bands Choked on bottom of Power Rack
225x3
275x3
315x3
335x1
365x1
385x1
395xFailed

GM’s off Pins set to do top end of movement
225x5
275x5
315x5,5

SLDL
225x10
275x10,10,10

Ab Work:
Sit Up with legs straight out
80lb db on chest
5sets of 10
 
Last edited:
Forgot to add my extra workouts in. these last 20-30 minutes.

24Jan05

Flat bench:
135x20 for 2 sets

Chest Supported Rows:
90x20 for 3 sets

Speed Bag Work:
30 minutes



26Jan05

Squats:
185x12 for 2 sets

Box Jumps:
4ft. boxes, spaced 2 feet apart
5 trips back and forth, 5 sets

4.5ft Box:
5 trips back and forth, 4 sets
 
quote"Ab Work:
Sit Up with legs straight out
80lb db on chest
5sets of 10"endquote

I bet that's a bitch. I always do my abs standing up using a lat pulldown machine
 
stout said:
quote"Ab Work:
Sit Up with legs straight out
80lb db on chest
5sets of 10"endquote

I bet that's a bitch. I always do my abs standing up using a lat pulldown machine
Click to expand...

they are tough, but i love them, great for developing ab strength. forgot to mention that i do them without anyone holding my feet. i read an article by either dave tate, or louie simmons about a guy who can do them with 115lb bar held behind his head. i tried doing them with just a 45lb bar, legs straight out, and nobody holding my feet, and couldn't budge. my goal is to eventually work up to doing them with a bar held behind my head.
 
29Jan05

DE Squat/Deadlift

Squat warm up
135x3
185x3
225x3,3

Squat w/Light Jump Stretch Bands (purple) choked bottom power rack
235x2 10 sets

SLDL
275x10,10,8

Back Extensions
115x12,12,12

Farmers walk
100lbs per side, 40 yards, 3 trips

Sled Pull
100lbs, 40yds, 2 trips
 
30Jan05
ME Bench

Floor Presses
135x3
185x3
225x3
275x3
295x1
315x1
335x1
345x1
350xf
350x1

CG Bench
255x3,3,3,3

Barbell Rows
225x8,8,8

Romanian Chair Sit-ups
50lbs on chest, 4 sets of 10
 
1Feb05
ME Squat/Deadlift

Squat Warm Up
135x5
185x3
225x3
275x3

12" Box Squat w/ 80lbs of chain
225x3
275x3
315x1
335x1
355x1
365x1
385xF

Arched Back Good Mornings
135x10
185x10
225x10,10

Leg Curls with Green Band Choked on Power Rack
4 Sets of 10

Ab Work
80lb db on chest, legs straight out
4sets of 15
 
Last edited:
Scotsman said:
Looks good, moving some nice weight there.

Cheers,
Scotsman
Click to expand...

thanks bro. i should probably post some stats:
5"10
206lbs
i lift raw (for now)
been training WSB for about 6 months now. finally got a training partner that is serious. it is amazing what a serious training partner can do for you.
 
Last edited:
3Feb05
DE Bench

Bench warm up
barx3
135x3
185x3
*all weights listed with 50lbs chain

Speed Bench w/50lbs of chain
225x3 for 9 sets
*about 60% of max, bar speed was very fast
335x1 + chain
*bar speed remained high


4 Board Press
315x3
365x3
405x3
425x3
435x3

Weighted Dips
90lbs x6,6,6

Lat Pull Downs
*various bars and hand positions
200x8,8,8,8

Weighted sit-ups, legs straight out
80x10
90x10
100x10


we just started using chains this week. my training partner and i were down at the pier, and saw a crate of chains. asked around, and found out they were gonna scrap it. so we asked if we could get some. the links are 7/8ths inch, each link weighs about 3lbs, we got about 200lbs of chain to work with. a little big, but they were free. would have to say that we immediately noticed a difference in the explosion that the chains force you to create. i would highly reccommend to everyone that is interested in using chains that doesn't, to get some. along with a complete set of bands.
there is a big difference between using chains and using the bands. with the bands, you constantly have them pulling down on you. with the chains, its just an unloading, and reloading of the chain weight. both have a much different feel to them. both of them cause you to create lots of explosiveness, as you are trying to out run them.
 
4Feb05
Extra Workout

Tri Pushdowns, Mini band looped over a door
6 sets of 10

Lat Pull Downs w/V Bar
120x15,15,15,15

Flat Bench
135x20,20

Flat Flies
40x10
50x10,10

Speed Bag Work
15 minutes
 
Last edited:
5Feb05

DE Squat/DeadLift

Box Squat 1" below Parallel
60lbs of chain +
45x3
135x3
185x3
225x3

Speed Box Squats
60lbs of chain +
275x3 <--felt slow, lowered weight
245x3 for 7 sets

Speed Deads
60lbs of chain +
315x1
365x1 for 5 sets

SLDL
225x10
275x8
315x8,8

Seated Leg Curls w/ green band choked on power rack
3 sets of 10

Abs
Roman Chair sit ups
40lb DB on chest
4sets of 15
 
6Feb05

ME Bench

Floor Presses
80lbs chain draped over
45x3
135x3
185x3
225x3
275x3
295x1
315x1
335x1
355x1 <--PR (435 at lockout)

Flat Bench
315x1
365x1
390x1 <--PR (up 25lbs since 22Dec04)

Standing Military Press
135x10
185x6,6,6

Elbows out Extensions
60x10
70x10
80x10

Lat Pulldowns
300x3,3,3

Hanging Leg Raises
20
17
15
 
I really enjoy chains on my ME stuff. Lately we have been using a lot of bands, but they are really hard on the body after a while.

Your log is going very well. It seems like the weights are moving up and you are making great progress. I like how you are doing extra GPP work.

A training partner or a couple of them are invaluable. It makes it fun and it also is important to trust them. I don't feel like I am putting my life on the line now that I have 3 other idiots like myself to help on the spot. Asking somebody that doesn't know what they are doing to spot is very nerve racking.

Good luck to you.
 
curgeo said:
I really enjoy chains on my ME stuff. Lately we have been using a lot of bands, but they are really hard on the body after a while.

Your log is going very well. It seems like the weights are moving up and you are making great progress. I like how you are doing extra GPP work.

A training partner or a couple of them are invaluable. It makes it fun and it also is important to trust them. I don't feel like I am putting my life on the line now that I have 3 other idiots like myself to help on the spot. Asking somebody that doesn't know what they are doing to spot is very nerve racking.

Good luck to you.
Click to expand...

yes, i definately enjoy using the chains. i have been using bands since i started a PL routine (6 months ago), and we recently got the chains. the bands were beating me up, and taking a toll on my body. these next two weeks, we are gonna use the purple jump stretch bands (the lights) doubled over for bench. that ought to be interesting. the last time i attempted that, i maxed at 275 bar weight (i have no idea how much band tension there was.)
what an addition to the training arsenal they are. in just the first workout, i noticed the difference. take yesterdays ME Bench day...we went from doing floor presses with chains, and decided to to a couple sets of bench. on the first set, the 315 flew up like nothing. then the 365 (previous PR) also flew up. i struggled with the 390 a bit off the chest, but managed to lock it out. i think part of this was due to the fact that i was tired from the floor presses, but im not gonna make any excuses. im really starting to find my groove on bench, and soon will be training in my shirt (should arrive any time now.) my squat is my week point. but i am just finally learning more about the form, and slowing starting to find my groove, but not like i am in the bench.
as for the GPP...i just started doing that. dont know if i mentioned it before, but im in the military, and stuck on a tropical island off the coast of india with nothing to do but train. (i literally do no work here, but anyway.) i figure it would be a nice time to really get into PLing, and prepare myself to compete in about a year. i've noticed that the GPP helps with my recovery. i dont do anything too taxing on the body, just light weight stuff, to get the blood flowing to the area that i did the main work for the day before.
my training partner works at a machine shop, and he built a sled for us to pull. it weighs about 50lbs. first day we used it, it was kind of muddy out, and we were pulling it in the mud. i kept falling on my face. he also made some weights attached to a 3" diameter pipe, so that we can do a farmers walk. we also have some tires that we are gonna use for strong man stuff, one weighs 300lbs, and the other weighs 500lbs.
speaking of my training partner, he's a nut house. he just missed 450 raw on bench on our ME day. he also did a 585 deadlift with 80lbs of chain, squatted 545 with the green bands choked on the bottom of the power rack, both with only a belt, no suit. (he also outweighs me by 70-80lbs.) but like you said, it difinately helps to have training partners (spotters) that know what they are doing.
 
Last edited:
7Feb05

Extra Workout

Bench
135x20
155x20

Lat Pulldown
140x10,10,10

DB Tri Ext.
30x10,10,10

Flat Flies
40x10,10

Mini Band Pull Apart
3 sets of 15

Hex Head DB Hold
20lb DB x 30 seconds, did this 3 times
 
8Feb05

ME Squat/Deadlift

Arched Back GM's
45x3
135x3
185x3
225x3
275x3
315x1
365x1
365x1

Rack Pulls w/plates 2" off ground
315x1
405x1
455x1
495x1

Ham Curls
150x10,10,10

Kneeling Squats
225x5
315x5
365x5
405x5

Deads
225x1
225x1
275x1
315x1
365x1
405x1
495x1
545xf

Wasn't my intention to go heavy on the deads. felt shitty about my rack pulls, even though we weren't gonna do those heavy. felt my form was off. so i decided that i was gonna do some form work, while my training partner did some light cardio. wasn't gonna go over 315, but something kicked in, and i decided to go heavy. i tweaked my stance a little, and everything was flying up, so i figured that i'd go for it. i should be able to pull the 545. i thought about it too much, and allowed myself to arch my back, instead of staying tight, so i dropped the weight before i hurt myself.
 
Last edited:
10Feb05

DE Bench

Bench
185x10
225x10

Speed Bench w/ 60lbs of chain
225x3, 9 sets

4 Board Press
315x3
365x3
405x3
435x3
475x1

Seated Rows
200x10
250x8
300x8,8


WOW. couldn't believe that i hit 475 today on the 4 Board press. in the 8 weeks my bench has sky rocketed. mostly because i have learned to get a better arch, keep my back tighter, tuck the elbows more, and really learn how to get a lot of leg drive into my lift. plus i have managed to shorten my bench stroke by about 4 inches by messing with my set up.
didnt do any extension work today. got set up to do them w/ an EZ bar, started to lower it, felt a pain in my left elbow. so i put it down. then tried doing them with 40lb DB's, and my body wasn't hearing it. so i decided not to do any tri work today.
 
12Feb05

DE Squat/Deadlift

12" Box Squats (warm up)
135x3
225x3
275x3

12" Box Squats with green bands choked on bottom rack
225x2 5 sets
265x2 3 sets

Speed Deads Sumo Style
315x1
365x1
405x1
455x1,1,1
500x1

Pull Throughs
165x10,10

Back Extensions
200x12,12,12

Ab Work
Laying flat, with legs straight out, db on chest
80x10
140x10,10,10


i have switched my stance from a conventional dead to a sumo, as i have yet to find a grove in the conventional. the sumo style seems to fit me much better, but i am still slow off the floor. a few weeks of working the sumo form so that i get more comfortable with it, and i think my deads will make big gains.
todays AB work was insane. i was joking around with my training partner during the workout that i was gonna take the biggest DB that was in the gym, and do the lying sit-ups with it on my chest. we got to doing abs, and he grabbed the 80. i was up first. the 80's were a joke today. he says up next, the 90's. as he put away the 80's, i grabbed the 140. he told me that he didn't think i would be able to get off the floor, so i proceeded to do 3 sets of 10.
 
Illuminati said:
12Feb05

...we got to doing abs, and he grabbed the 80. i was up first. the 80's were a joke today. he says up next, the 90's. as he put away the 80's, i grabbed the 140. he told me that he didn't think i would be able to get off the floor, so i proceeded to do 3 sets of 10.
Click to expand...

Strong Abs!!! wow...
 
13Feb05
ME Bench

Bench
135x3
225x3
275x3

Shirted Bench
315x3
365x3
405x1
405x1
440x1 <--PR

This was my first time trying out the shirt. Couldn't get the groove down. All of the lifts flew up. Once i start to get it down, and get more comfortable with it, my bench should skyrocket.
This is all the work i did today. was feeling kind of worn out.
 
16Feb05

ME Squat/Dead

Box Squats @ Parallel
135x3
185x3
225x3
275x3
315x3
365x1
405x1
425x1
435x1

Arched Back GM's
135x10
185x10
225x10,10

AB Work
Sit-ups with legs straight out
95lbs x10
110lbs x10
125lbs x10
150lbs x10,10,10

Training partner ditched out on me today, because he hurt his shoulder benching on sunday. He had surgery in the past, and didn't want to do anything to aggrivate it, so i went today by myself.
Interesting story with the box squats...i unracked the 435 the first time, stayed tight, got down, and got stuck on the box. this infuriated me. i was pissed. so i pulled most of the weight off (left 225) put the bar back on the rack, re-racked the weight. keep in mind that i was throwing plates around, making lots of noise cause i was heated. and everybody was staring at me like a freak. they had just witnesses me miss the 435, and here i was reloading it back on. anyway, i got myself set, unracked the weight, got down on the box. paused, and then grinded the weight out. i was not gonna let it beat me today.
i squat raw for now. i just ordered some Metal groove briefs, and i am about to order a squat suit. i am going to go with the Inzer Hybrid+. a friend of mine reccommended it to me.
 
Illuminati said:
10Feb05

DE Bench

Bench
185x10
225x10

Speed Bench w/ 60lbs of chain
225x3, 9 sets

4 Board Press
315x3
365x3
405x3
435x3
475x1

Seated Rows
200x10
250x8
300x8,8


WOW. couldn't believe that i hit 475 today on the 4 Board press. in the 8 weeks my bench has sky rocketed. mostly because i have learned to get a better arch, keep my back tighter, tuck the elbows more, and really learn how to get a lot of leg drive into my lift. plus i have managed to shorten my bench stroke by about 4 inches by messing with my set up.
didnt do any extension work today. got set up to do them w/ an EZ bar, started to lower it, felt a pain in my left elbow. so i put it down. then tried doing them with 40lb DB's, and my body wasn't hearing it. so i decided not to do any tri work today.
Click to expand...


Is this with or without a shirt on?

Either way, still kicking ass!
 
Chambewy20 said:
Is this with or without a shirt on?

Either way, still kicking ass!
Click to expand...

this was without a shirt. i just got mine on friday, and used it for the first time on sunday. if anybody knows how to post a video, ill see if i can get a some video done at the gym. ill take my digital camera on sunday to the gym with me, and get some innocent bystander to shoot some clips.
 
Last edited:
16Feb05

Lower Back and Plyo Work

Hyper Extensions (holding the weight noted)
25lbsx15
50x15
70x12,12

Pull Throughs
100x15
120x12,12,12

Abs
Obliques
65x10 (each side)
75x10
95x10,10
i do side bends with a bar on my back, slight bend in the knees, tilt side to side. my training partner showed me these the other day. so im gonna try them out and see if they do anything for me.


Plyo Work
*all work done with 24" boxes, 10 jumps per set, for 3 sets

double knee tucks
standing long jump over 2 sets of boxes side by side
in depth jumps
platform jumps
lateral jumps

here are some links to the exercises if anybody is interested:
http://www.athleticadvisor.com/Weight_Room/program_design.htm
http://www.sport-fitness-advisor.com/plyometricexercises.html
http://www.exrx.net/Lists/PowerExercises.html

todays workout was a good change of pace. i've been doing a lot of research lately on plyometrics and how this type of training can help with powerlifting. The gym here sucks in the fact that there is no GHR or reverse hyper, so i am limited as to what i can do for my lower back. anybody got any suggestions as to what else i can do for the lower back? if you do, please post up. i need to find ways to strengthen my posterior chain.
 
17Feb05

Close Grip Bench w/Light (purple) bands doubled over
bar x 3
95x3
135x3
185x3
225x3
255x1
275x1
295x1
315x1

Bench (no shirt)
315x1
365x1
385x1
405x1
425xf

DB Tri Ext.
40x10,10,10

Lat Pulldowns
160x10
190x10
210x8,8

1 Arm Pulldowns
90x8,8

Hammer Curls
45x10
55x10
65x8

Abs
Legs out straight
105x12
120x12
135x10
150x8,8

Amazing what a little effedrine will do for you...
 
Nice work. Looks like you might have fried your tri's on the CG's before you did your flat bench work. Very strong lifts!
 
Parabellum said:
Nice work. Looks like you might have fried your tri's on the CG's before you did your flat bench work. Very strong lifts!
Click to expand...

thanks for the compliment. my aim for the day was doing bench with heavy band tension. instead of going so high with the weight, i should have adeded a set of mini's to the lights. that would have been a lot of fun!
i've kind of given up on the whole "speed bench" idea. personally, i dont think that it has benefitted me much. a friend suggested that instead of the DE bench day, use heavy band tension. so that is what i did. my training partner has taken the week off because he messed his shoulder up by not warming up enough, and jumping straight to 315. so i had some other guy in the gym spot me. he kind of egged me on to do some reg. bench sets, so i gave in. i barely missed the 425, i need to strengthen my tri's.
 
19Feb05
DE Squat/Dead

Box Squats
Light (purple) and Green Bands (average)~about 200lbs top tension
bar x 3
135x3
185x3
225x3,3
245x2
275x1,1

Speed Deads (conventional style)
225x1
275x1
315x1
365x1
405x1
455x1
495x1

Roman Chair Sit-ups on 45degree back extension machine
*weight held behind head
45x12
55x10
65x10,10,10
 
20Feb05

Bench
135x10
185x3
225x3
275x3
315x3

Shirted Bench
365x1
395x1
405x1

w/2 second pause
315x1
345x1
365x1
385x1,1,1

Standing Military Press
135x10,10

I think i need to take a week off. I've been feeling pretty beat up lately.
 
22Feb05

ME Squat/Dead

Power Cleans
135x3
155x3
185x3
225x1
255x1
275xF (on the catch)

Deads (conventional)
135x3
225x3
315x3
405x1
500x1
525x1
535xF (@half way point)

Romanian Deads
250x10
275x10
315x10
365x5

Standing Hip Machine (pushing back)
150x10
200x10,10
*dont know how to describe this machine. it says "Multi Hip Machine" on the description. you stand on one leg, other leg with your ham. on the pad, and drive your leg back. really felt this in the glutes and hams.


Had been feeling pretty beat up lately. Went to the gym with the intentions of just doing some power cleans, and then some other work. I got to doing them and started to feel pretty amped as the ephedrine was kicking in. so i started doing some deads. felt pretty good for the first time about my pulling. need to do rack pulls next week.
 
24Feb05

CG Bench
135x10
185x10
225x10

CG 3 Board Press
w/Minis
225x3
w/Lights
225x3
w/Lights & Mini's
225x3,3
w/Lights
275x3,3
No Bands
275x5
315x5
345x3
*all bench work done today was close grip 3 board press

Seated Military Press
135x10
155x10
185x8

V-Bar Pull Downs
140x15
180x12
210x8

Hammer Curls
40x10
50x10,10

Didin't feel the need to do extra Tri work today because I fried them with the Close Grip 3Board Press.
 
I'd say, that's a hell of a load on your tri's. Does this help your bench work capacity a lot?

How do you work this in with your bench routine, I'm obviously too lazy to go through your past logs. Would this be a ME, probably not a DE, accessory day?

Are you a bench guy or a three lift guy?
 
Chambewy20 said:
I'd say, that's a hell of a load on your tri's. Does this help your bench work capacity a lot?

How do you work this in with your bench routine, I'm obviously too lazy to go through your past logs. Would this be a ME, probably not a DE, accessory day?

Are you a bench guy or a three lift guy?
Click to expand...


Chambewy20,
I have been following a strict WSB routine for a while. I haven't really seen much benefit from the DE days, and the speed benching or the speed squats. I do, however, find a lot of benefit from using the bands. I have a friend that had been doing a WSB for a few years, and he started to feel the same way. So what he did, was to change up the DE days, to be a heavy band tension day. He told me that this really worked well for him. So I am trying it out to see how it goes.
Right now, I haven't competed. I just got into PLing about 6 months ago. I am in the military, currently stationed on Diego Garcia, which is in the middle of the Indian Ocean. I will be here for a year, and I dont have a chance to compete out here. I want to, and will be, a three lift guy. I find lots of joy in lifting heavy, and going for a max on all three lifts. I would have to say that the bench is my best lift right now. Not numbers wise, but more in the effect that I have found what is working for me, and I am going to run with it.
Ill post up my routine, and show you how I have put everything together, so that you can all see what I am going to be doing.
 
My Routine:

Sunday
Shirted Bench Day. This is a max effort day. I will be working to find a failure point on either a 1,2,3,4 boards, or a full range bench. If the energy is there, and I am doing a full range bench, I will do some board work at the point where I failed. Also, if the energy is there, and I am doing boards, I might take another board, and do work on that. As you all know, this day is all by feel. From here, I will do my tri, lat, and ab work.

Tuesday
Max Effort squat/deadlift day. Like WSB, I will alternate a special exercise every other week. Since I dont compete, yet, I plan on finding a max every 8 weeks. After the ME movement, Ill hit up my hams, lower back, and abs.

Wednesday
Lower back, traps, and plyometrics. The back work on this day is light. Plyometric work for about 30mins, various types of box jumps.

Thursday
Close Grip Bench day, no shirt. On this day, I plan using a lot of band tension, and working on my board presses, working to a heavy triple. In general, I will be using a lower board (2 or 3 boards.) I am usually pretty amped when I get done using the bands, and want to keep going, so Ill take the bands off, and work up to a heavy triple with out the bands. If my tri's are shot after the bench work, I wont do any tri's, if they are not shot, then Ill do them. I will follow this up with shoulders, lats, and ab work.

Saturday
Box squats with heavy band tension, working up to a heavy single. Followed up by speed deads, biceps and ab work. With the deads; If I did some sort of pulling earlier in the week on the ME day, I will not go over 70% of my max. But, if I didn't do a pulling movement on the ME day, then I will end up going heavy.


If you look at my log, you might notice that I really haven't been doing too much tri work lately in the form of extensions. This is because I get an unbearable pain in my elbows when I do those sort of movements, so I am not doing them.
The reason why I dont do a DE day any more is because I don't fully understand how they are helping me. Yes, I understand that the idea is to explode (off the chest, or the box) as hard as you can, but this can also be done by using heavy band tension. By using the heavy band tension with a lighter bar weight, I am still working on making my start of the lift to lockout faster, because as everybody who uses bands knows, if you are not fast, you will not outrun the bands, and you will not be able to lockout the weight. I am also accomodating resistance, by having heavy band tension.
 
looks like a good plan..im not an expert but i really wouldnt do 4 boards with the shirt..i would save that for raw work..i would concentrate more on the 2 brd with the shirt..

i would do your lower brds with the shirt and on thurs do your CG and work mid/upper boards raw..

also if your hitting te boards hard like you plan to do (im assuming you do them with a CG?) i wouldnt worry too much about addtional tricep exercises..if you feel good that day do them if your shot then skip em..we're not in the size game but my tris have gotten bigger pretty much from the brd presses..so theyll get hit hard dont worry :)
 
What I have found in regards to benefit or speed bench, squats and deads is not only an increase in speed and explosive strength, but this is the day I develop my stamina.

Through the winter, my partner and I have not been able to drag the sled, we are probably gonna get some kettle balls soon, I'm trying them out at Westside tomorrow and I'll let you know what I think of them. Regardless, through doing the speed movements, primarily in the squat and dead, my work capacity has sky rocketed. I started off doing the whole 50-60% stuff, but I was soon able to knock out 9 sets of doubles every 45 seconds with 330 straight weight without cracking a sweat.

Gradually we through out percentages and went with actual speed to dictate the weight. Next thing you know, with bands, I'm hitting 9 sets of doubles with 505 on top and 435 on bottom. We began this by doing 3 sets of doubles, going up 20 lbs, three more sets, going up twenty, and three more sets.

I didn't think I was correct with the approximate weights until we were doing box squats on ME day with straight weight, then I put on 495 and hit it for a double at the speed you would do a speed squat.

Overall, the help me trememdously with work capacity or stamina, form, and explosive strength. There are lots of variations but the will get your ass into shape right now.

Just my opinion.
 
26Feb05

Squats w/ bands

bar
+lights x3
+averages x3
+lights & averages x3,3
135x3
185x3
225x3
275x3
+averages (took the lights off here)
275x3
295x3
315x3

GM's
135x10
185x10

that was it. too burnt out from a lack of sleep over the past few days. its a bad sign when you take a bunch of ephedrine and feel like you are running on empty. couldn't concentrate, and wasn't into it. so i called it quits on the day. as a matter of fact, i have decided to take tomorrow's shirted bench day off. i seriously need to catch up on sleep, otherwise i am gonna just quit lifting, and take up yoga!
 
8Mar05
ME Squat/Dead

Seated GM's
135x5
185x5
225x3
275x3
315x3
345x1
365x1
375x1
390x1

SLDL
225x10
275x10
315x10

Hammer Curls
50x10
55x10
60x10

Looks like i really needed that week off. i felt so much better today going back to the gym. the time off and the rest really did me a lot of good. i was getting worn out from the gym, and stressed out for other reasons. im glad that i took some time to rest, and clear my head...
 
10Mar05

Inc. Bench
135x10
185x10
225x10

Flat Bench
135x10
225x10
275x5

3 Board Press
275x3
315x3
365x3
405x3,3
435x1

Push Press
135x10
185x5
225x5

Elbows out Ext.
50x10,10
60x8
 
27Mar05

Bench
135x10
185x5
225x5
275x5

Bench w/Mini's
185x3 for 9 sets

2 Board CG bench
185x5
225x5
255x5
275x5

DB Extensions
40x10
50x8,8,8

Lat Pull downs
180x8,8

1 Arm Pull Downs
80x8,8


Just getting back into things, and decided to ease back into it.
 
29Mar05

Squat (w/briefs and belt)

135x10
225x5
275x5
315x5
405x3

put on inzer hybrid+ squat suit
500x1 (hard time getting down)
405x5
455x3
500x1 <--very easy*

Standing GM's
135x10
185x10
225x10,10

Upright Rows
135x10,10,10

Hammer Curls
45x10,10,10

Ab work


Today was the first time that i have ever used my squat suit. this thing is sick. with no weight on your back, you can barely get down into a full squat position. you actually have to pull yourself down. i had a hard time getting down with 500lbs on my back. i was amazed at how easily i got out of the hole with the suit on with the 500. i had a lot more in me, but it was my first time using the suit, and i wasn't completely comfortable with it on. i should have pushed it harder. i will hit a bigger number next week. overall, i am extremely impressed with the Inzer Hybrid+ Squat Suit, its a double canvas. its a big investment ($300) but well worth the money.

*wanted to add that i weigh just under 200lbs right now.
 
Last edited:
4APR05

Bench
135x5
185x5
225x5
275x5

Bench w/Mini's
185x3 for 9 sets

CG Bench
225x8,8,8

Tate Presses
50x10
60x8,8,8

Lat Pull Down
160x10
200x8

1 Arm Lat Pull Down
80x10
100x8
 
14Apr05

bench
185x10
225x5
275x5
315x3<--put on shirt here.
365x3
375x3

4board press <--took off shirt
375x3
405x3
425x3
475x1

incline tate presses
45x10
55x8,8,8

Lat pulldowns
175x8,8,8

Ab work
laying on ground, feet extended, holding a db on chest
100x10
125x10,10

*ok. so im back. i took two weeks off to clear my head of some stuff that was going on. then when i came back on the 29th of march, i tweaked my back on squats. that following saturday (april 2) i did speed work on a box with 315, and it started to hurt. went to do squats again on 5th of april, was warming up, and felt a little funny at 365, but i decided to keep going. i put my suit on, and went to 405. when i unracked that, i felt a shooting pain in my whole body, centered around my lower back. should have been a sign not to do it, but i went for it anyway. got down in the hole, and knew that i had made a mistake when i decided to go for it (405 should have been easy.) needless to say, i have learned my lesson. had to go to the doc, and got some hefty anti-inflammatories and muscle relaxers. its not back to 100%, but at least now i can tie my shoes!
 
16Apr05

Don't know what to call it day...

GM's
bar x 10
135x10
185x8,8,8

Box Squats
225x2,2,2,2

Leg Press
360x20,20

Adductors and Abductors (did both)
100x12,12,12

Single Leg Curl
100x10,10

45degree hyper extension
25,25,25

*started out the day with the intension of doing some speed squats on a box. i warmed up with some light standing GM's. moved to the box, and on the second set, my back started hurting. on the 4th set, it was rediculous. i thought that it was better, but it wasn't. looks like i am going to have to work around this for a bit, to let it get better, so that i dont ruin it any more.
man, it sure is depressing having lower back problems.
LESSON LEARNED: LISTEN TO YOUR BODY. DONT PUSH IT IF IT HURTS!!!
 
17Apr05
Raw Bench

Floor Presses
135x10
225x10
255x5
295x3
315x1
335x1
345xf

CG Bench
135x10
185x10
225x8

Inc. Ext. Elbows Out
40x10,10,10 (30sec. rest between sets)

Front Raises
30x10,10

DB Curls
30x10
40x10,10

Lat Pull Downs
140x12,12,12

45degree Hyper Extensions
20,20,20

15 mins on tread mill
 
Good stuff! I like the flow. I learned a lot reading this. Thanks.

Learning. And growing stronger. - Maj
 
hadn't been doing much in the gym because my back was killing me. went to the doctor about a week ago, and found out i have a bulging disk. this sucks.
 
luckily, i got a second opinion, and found out that i only tore a muscle in my back. the first guy didn't do a MRI or CAT SCAN. so now, im back into business. well, sort of, im not 100%, barely even 50%, but at least i feel a little safer going into the gym. looks like i will be doing some light stuff in the form of rehab for my back. i am also going to be doing some higher rep stuff, with shorter rest times to work on my GPP at the same time. the doc. prescribed me to take 1000mg of Robaxin (muscle relaxer) 4 times per day for 2 weeks, and get electric stimulation (E-Stim) treatments for my lower back. i must say, this E-Stim/muscle relaxer combo is helping out tremendously. here are my last two days...

11Apr05
Bench warm up
135x10
155x3
185x3

Speed Bench
225x3 for 9 sets, didn't use any bands today.

tate presses
45x10
55x10,10,10

front raises
35x8,8

bent over raises
20x10,10

seated rows
200x10,10,8

lat pull downs
180x10,10,10

hyper extensions
BW x 25,25,25

flat flies*
55x10,10,10

*yes, i know. you guys can all flame me for this one. i should be banned from this forum for typing that exercise in here. dont know what i was thinking. i still have some BBing in my. i figure that since my lower back is killing me, and i dont think ill be able to do much maxin for a while, that i would throw some BBing stuff in there for a little change.

12Apr
Box Squats**
135x10
185x10
225x3 for 8 sets

as i said earlier, im barely even 50% right now. i unracked 275, and felt pain in my back, and it shot down my right leg. thought better of it, and decided to re-rack the weight. i dont want to screw myself up even more than i already am.


leg press
6 plates x 10
8 plates x 15
10 plates x 10, 10
i dont know what this adds up to. i know the leg press thing weighs something, and i can't add right now. so i am just putting the total number of plates that i had on the thing.

pull throughs
50x10
100x10
150x10,10,10

hyper extensions
BW x 25,25,25

leg machine thing
80 x 10,10,10
i was exploring the gym, and found this machine. thought, what the hell, this could be of some use. i figured out that i could use it to simulate pulling a sled, well, kind of simulate pulling one. i attached this strap to my foot, and kicked my leg forward, as if taking a step. then, turned around, and kicked my leg back as if walking backwards with the sled.
 
15May05

Speed Bench
185x3,3
205x3,3,3
225x3,3

Tate Presses
45x10
55x8,8,8

Lat Pull Downs
200x10,10,10

Front/Side Raises
30x8,8

Curls
4 sets
 
16may05

went to the doctors again today. here is my discussion:

Doc..."hows your back doing?"

Me..."it still hurts. mostly in my lower back. i get pains when i run that spread throughout my hips. then it turns into shooting pains that run all the way down my right leg, and into my heel."

Doc..."that's not good. lets take some more x-rays."

....we take x-rays...

Doc..."everything checks out, everything is evenly spaced. blah, blah, blah, medical terminology that i dont understand, blah, blah, blah..."

Me...looking dumbfounded...

Doc..."i would reccommend that after your back heals, that you give up power lifting. your body just isn't built for it. you're training partner is 6'2" and weights 280. he has the build for it. your body structure (im 5'10", 200lb) is just too small, and your joints and ligaments just can't handle the stress that power lifting places on them."
 
18May05

Speed Squats:
185x3,3
225x3,3,2,
275x2,2,2

Walk Outs*
315
365
405
455

Leg Press (yeah, i know)
4 plates per side, 5x5 with 15 seconds rest between sets

Pull Throughs
100x10,10
150x10,10

*for anybody who has or hasn't been reading my log, i have been having some major back problems for the past 1.5 months. finally got on some muscle relaxers, and electrical stimulation. last week, i made an attempt to get back in the gym on a squat day. man, i was hurting. i tried to unrack 275, and it hurt too much. i got in there today, and was feeling better than i have in a while. so i went up to 275 on my speed squats. this didn't hurt. well, my back felt like i needed to crack it, but not the shooting pain that i got the previous week. so i decided that i wanted to take a weight on my back. i decided to do walk outs. i simply loaded up the weight, unracked it, took a few steps back, paused, set myself, then walked it back, and re-racked it. only felt minor pain at the 455. :)
 
im terrible at keeping up with this lately...

23May05

Seated GM's
135x10
185x3
225x3
275x3
315x1
345x1
*back started hurting, so I stopped.

Pull throughs
Green (Average) jumpstretch choked around pole
4 sets of 10

Partial Deads (upper half)
225x15,15,15

Bicep work
 
25May05

Floor Press
135x10
185x3
205x3
225x3
255x3
275x1
295x1
315x1

Tri Extensions
75x10,10,10
95x10,10,10

Inc. DB Press
55x10,10
65x10,10

Lat Pull Downs
120x10
140x10
160x10

Took only 30second breaks between all sets that weren't for my ME movement.
 
This couldn't be any more true...

"...it doesn’t really make the slightest bit of difference what you do on a close grip fat bar four board press with chains on a random Tuesday night in January. That is not what matters in the end. The goal is for your bench press to go up. Every max effort day does not have to be an all out battle to the death. You want to strain and you want to work with weights over 90% but you have to be smart and be safe. The only way you can continue to break records and up your weights is if you are healthy. If you are constantly on the shelf with an injury you have defeated the purpose. No one gets stronger when they are hurt."

-Jason Ferruggia
http://elitefts.com/documents/surviving_max_effort_day.htm
 
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