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Parabellum
New member
Thanks Dev
Parabellum's Power Log v2
- Thread starter Parabellum
- Start date
Bald Gorilla
New member
parabellum, you said you used the EHPD blast shirt but no comments. What do you think of that shirt for a single ply?
Great log by the way. RIVETING!
Great log by the way. RIVETING!
Parabellum
New member
Bald Gorilla said:parabellum, you said you used the EHPD blast shirt but no comments. What do you think of that shirt for a single ply?
Great log by the way. RIVETING!
I used that shirt for rehab work and it worked out great for me.
Parabellum
New member
7/8/2006 last workout - worked a 12 hr night shift, fun!, then went home and hit the rack. I couldn't slee, but managed to get 3hrs of restless tossing and turning, all I could think of was hittign the gym. So I got up ate something, checked my email, etc.. then hit the gym
warm up raw
barx20
135x10
225x3
315x1
ultimate (I think this is too big on me) - no touch on all - spotter touched the bar on a lot of the reps. - I hit the uprights a few times - I don't know if you can see it in the vids.
405x1
455x1
495x1
545x2
545x1
Put in a looser ultimate with tighter sleeves
545x1
Stripped it down and added dbl greens and dbl_ragex52 -most of the vids are MIA for some reason.
bar + dbl greens x2
135 + dbl greens x2
315 + dbl greens x2
405 + dbl greens x2
455 + dbl greens x2
stopped here
This was a crappy workout and my lockouts weren't where I wanted them to be but my shoulders do not hurt, Praise God!! I think that ultimate is too big for me.
I'm still not sure what shirt to use. I have 2 options
1st option
ultimate
545
585 - for a meet PR
605
2nd option
ultimate
585 - for a meet PR
change to ragex
665
705
or step out in faith for the 3rd option
ragex
645 or 665 - but I never touched 645
665 or 685
705
I need some advice.
7/15
1st and foremost thank you Jesus and I hope I gave the Lord pleasure with my lifting today.
I went with option D, ask CT to help me pick a shirt and attempts Thanks CT!
I wound up going with a stock dbly ply ragex 54
1st - 570 good - no vid
2nd - 605 - miss
3rd - 605 - PR - PR - PR Praise God!!
Joel hit 800!!!
Zane hit 710!!!!
Is was a sick meet. John Bernor went all out and ran a great meet.
7/24/2006 bench assistance day
I spent 4hrs in the heat painting and then going up and down the stairs taking stuff from the 3rd floor to the basement. I lost a lot of water. PLus I'm dehyrated from the weekend. When will I learn? Drank a red bull and hit the gym(not a good idea) :roll:
raw bench
barx20
135x10
135x10 - tried benching like Kennely benching in the road to the Arnold and I felt sharp pain in the tri's.
225x10
315x3
365x1
315x5
ok the red bull was a very bad idea. At this point I'm sweating alot and very dehydrated.
Key presses
45x10
65x10
65x10
Pushdowns with purple band - these are fun
x10
x10
x10
x10
hammer curls
65x10
75x10
07/27/2006 after night shift squat day. I add "night shift" because I am not physically or mentally 100% at these times. :shock:
no coffee or red bull this time around, thank God!!! I'm still dehydrated from changing a mail box lock in my sweltering hallway. I was going to hit the rack but I caught my second wind and hit the gym
raw sqauts
barx20
135x20
225x20
315x20 <---can't breath, ears clogged up all of a sudden, nausea, headache everything is fading to black and I was having a hard time here I asked the Lord for help and the Lord brought me back. Praise God!! Those are some of the symtoms of heat exhaustion.
I felt horrible for 2 hrs after and called in sick for my next night shift. I'm still thirsty even after I drink something
7/28 shirt day - it was great working out wiht Joel, Pete, Larry and Greg - great crew!!
warm up
bar x 20
95x10
135x10
185x8
225x6
275x1
315x3
add 52 dblRageX - tight shirt - someone hide this shirt from me. - I didn't touch on any.
425x1
515x1
650x1 - PR for the lockout
650x1 EDIT: I forgot to add these:
raw(comp grip) - it;s been about 3 yrs since I did any rawboard work
5boards
335x1x5
425x1x5
PRAISE GOD!!!!!!!!
warm up raw
barx20
135x10
225x3
315x1
ultimate (I think this is too big on me) - no touch on all - spotter touched the bar on a lot of the reps. - I hit the uprights a few times - I don't know if you can see it in the vids.
405x1
455x1
495x1
545x2
545x1
Put in a looser ultimate with tighter sleeves
545x1
Stripped it down and added dbl greens and dbl_ragex52 -most of the vids are MIA for some reason.
bar + dbl greens x2
135 + dbl greens x2
315 + dbl greens x2
405 + dbl greens x2
455 + dbl greens x2
stopped here
This was a crappy workout and my lockouts weren't where I wanted them to be but my shoulders do not hurt, Praise God!! I think that ultimate is too big for me.
I'm still not sure what shirt to use. I have 2 options
1st option
ultimate
545
585 - for a meet PR
605
2nd option
ultimate
585 - for a meet PR
change to ragex
665
705
or step out in faith for the 3rd option
ragex
645 or 665 - but I never touched 645
665 or 685
705
I need some advice.
7/15
1st and foremost thank you Jesus and I hope I gave the Lord pleasure with my lifting today.
I went with option D, ask CT to help me pick a shirt and attempts Thanks CT!
I wound up going with a stock dbly ply ragex 54
1st - 570 good - no vid
2nd - 605 - miss
3rd - 605 - PR - PR - PR Praise God!!
Joel hit 800!!!
Zane hit 710!!!!
Is was a sick meet. John Bernor went all out and ran a great meet.
7/24/2006 bench assistance day
I spent 4hrs in the heat painting and then going up and down the stairs taking stuff from the 3rd floor to the basement. I lost a lot of water. PLus I'm dehyrated from the weekend. When will I learn? Drank a red bull and hit the gym(not a good idea) :roll:
raw bench
barx20
135x10
135x10 - tried benching like Kennely benching in the road to the Arnold and I felt sharp pain in the tri's.
225x10
315x3
365x1
315x5
ok the red bull was a very bad idea. At this point I'm sweating alot and very dehydrated.
Key presses
45x10
65x10
65x10
Pushdowns with purple band - these are fun
x10
x10
x10
x10
hammer curls
65x10
75x10
07/27/2006 after night shift squat day. I add "night shift" because I am not physically or mentally 100% at these times. :shock:
no coffee or red bull this time around, thank God!!! I'm still dehydrated from changing a mail box lock in my sweltering hallway. I was going to hit the rack but I caught my second wind and hit the gym
raw sqauts
barx20
135x20
225x20
315x20 <---can't breath, ears clogged up all of a sudden, nausea, headache everything is fading to black and I was having a hard time here I asked the Lord for help and the Lord brought me back. Praise God!! Those are some of the symtoms of heat exhaustion.
I felt horrible for 2 hrs after and called in sick for my next night shift. I'm still thirsty even after I drink something
7/28 shirt day - it was great working out wiht Joel, Pete, Larry and Greg - great crew!!
warm up
bar x 20
95x10
135x10
185x8
225x6
275x1
315x3
add 52 dblRageX - tight shirt - someone hide this shirt from me. - I didn't touch on any.
425x1
515x1
650x1 - PR for the lockout
650x1 EDIT: I forgot to add these:
raw(comp grip) - it;s been about 3 yrs since I did any rawboard work
5boards
335x1x5
425x1x5
PRAISE GOD!!!!!!!!
Last edited:
Parabellum
New member
9/15 shirt bench out east
Tough commute .. I had a hard time staying awake. ...zzzzzzzz
warm up
barx20
135x8
185x5 <- right shoulder, side delt area, is not aligning right, this hurt. (I've been working on this with my dr)
225x5 <--- stretched, added icey hot and brought my grip in. Felt much better
275x2
add dbl ragex 54
315x1 - no touch
405x1
455x1
495x1 - very close
545x1 - touched
605x1- touched - took forever to lockout.
635x0- I did not take the handoff right and fought it. When I finally started going down my right shoulder side delt area hurt like it was going to explode. I learned a lesson in benching here. I'm taking the bar out of the rack all wrong and not over my back when I start to come down.
Here's what I need to work on
1 head up when I start
2 arms bent out of the rack - I have my arms locked which is wrong. 1 & 2 will get me to #3
3 move over belly/back with handoff
4 tuck elbows
should be a sea saw effect here.
495x1 - touched - best rep to date
PRAISE GOD
tricep rope pushdowns
70x15
70x15
70x15
Tough commute .. I had a hard time staying awake. ...zzzzzzzz
warm up
barx20
135x8
185x5 <- right shoulder, side delt area, is not aligning right, this hurt. (I've been working on this with my dr)
225x5 <--- stretched, added icey hot and brought my grip in. Felt much better
275x2
add dbl ragex 54
315x1 - no touch
405x1
455x1
495x1 - very close
545x1 - touched
605x1- touched - took forever to lockout.
635x0- I did not take the handoff right and fought it. When I finally started going down my right shoulder side delt area hurt like it was going to explode. I learned a lesson in benching here. I'm taking the bar out of the rack all wrong and not over my back when I start to come down.
Here's what I need to work on
1 head up when I start
2 arms bent out of the rack - I have my arms locked which is wrong. 1 & 2 will get me to #3
3 move over belly/back with handoff
4 tuck elbows
should be a sea saw effect here.
495x1 - touched - best rep to date
PRAISE GOD
tricep rope pushdowns
70x15
70x15
70x15
Parabellum
New member
9/16/2006 squat day out east
raw warm ups
barx10
145x8
235x5
add groove briefs
345x1
430x1
430x1
520x1
stopped here - I want to take it slow instead of my usual keep adding plates until I break something
Outstanding squatting today by everyone!!!
seated rows
150x10
195x10
250x6 - well my take is it slow thing did not last I made too high of a jump and screwed up my elbow
The day started off ok but after I got to the gym the devil was throwing lots of fiery darts at me. I realized what was happening on the drive home and We got rid of him. Praise God.
The devil will throw all kinds of fiery darts at you and you can defeat him with the word of God, it's sharper then a two edged sword.
God Bless
raw warm ups
barx10
145x8
235x5
add groove briefs
345x1
430x1
430x1
520x1
stopped here - I want to take it slow instead of my usual keep adding plates until I break something
Outstanding squatting today by everyone!!!
seated rows
150x10
195x10
250x6 - well my take is it slow thing did not last I made too high of a jump and screwed up my elbow
The day started off ok but after I got to the gym the devil was throwing lots of fiery darts at me. I realized what was happening on the drive home and We got rid of him. Praise God.
The devil will throw all kinds of fiery darts at you and you can defeat him with the word of God, it's sharper then a two edged sword.
God Bless
Parabellum
New member
9/22 - shirt day
warm up
bx20
bx20
185x5
225x1
- right shoulder pain with all raw stuff.
add ragex
315x1 - 3 board
all the following to a 2 board
405x1 nt
495x1 nt
585x1
635x1 -pr Praise God
655x1 -pr Praise God
The devil kept telling me that I can not do this its too heavy, give up. You did the 635 leave it at that. But I can do all things through Christ who gives me strength. Praise God!!!
705x0
I have some vids that I'll post tomorrow.
Things to remember:
head up
bar over
tuck and roll
shove
one fliud motion like a sea saw
God Bless!
9/25/2006 bench assistance / shoulder rehab day
raw bench press - I think the bicep tendon and or ligaments are the cause of my pain.
barx30
barx30
barx30
95x30
135x20 - fast
225x17 < cheesed out
The wider my grip the higher the pain level. It's bearable but I am reluctant to push it and snap one of my biceps. Thank you Jesus for keeping your healing hand on me.
v bar rows
130x12
150x12
150x12
150x12
150x12
fat bar pushdowns
60x15
60x15
60x15
60x15
Shoulder rehab exercises
Side lying abduction
5x15
5x15
Field goal
5x15
5x15
Concentric/Eccentric Er
5x15
5x15
Modified Empty Can
5x20
5x20
T-curl -alternate pronation/supination with hand - cables
7.5x15
10x15
Subscapularis pulls - cables - I can not get my hand behind my back - Lack of ROM.
10x15
10x15
Bilateral BB3
5x15
5x15
Standing 3way
5x15
5x15
hammer curls
40x30
Do you think I am doing too much volume?
God Bless
warm up
bx20
bx20
185x5
225x1
- right shoulder pain with all raw stuff.
add ragex
315x1 - 3 board
all the following to a 2 board
405x1 nt
495x1 nt
585x1
635x1 -pr Praise God
655x1 -pr Praise God
The devil kept telling me that I can not do this its too heavy, give up. You did the 635 leave it at that. But I can do all things through Christ who gives me strength. Praise God!!!
705x0
I have some vids that I'll post tomorrow.
Things to remember:
head up
bar over
tuck and roll
shove
one fliud motion like a sea saw
God Bless!
9/25/2006 bench assistance / shoulder rehab day
raw bench press - I think the bicep tendon and or ligaments are the cause of my pain.
barx30
barx30
barx30
95x30
135x20 - fast
225x17 < cheesed out
The wider my grip the higher the pain level. It's bearable but I am reluctant to push it and snap one of my biceps. Thank you Jesus for keeping your healing hand on me.
v bar rows
130x12
150x12
150x12
150x12
150x12
fat bar pushdowns
60x15
60x15
60x15
60x15
Shoulder rehab exercises
Side lying abduction
5x15
5x15
Field goal
5x15
5x15
Concentric/Eccentric Er
5x15
5x15
Modified Empty Can
5x20
5x20
T-curl -alternate pronation/supination with hand - cables
7.5x15
10x15
Subscapularis pulls - cables - I can not get my hand behind my back - Lack of ROM.
10x15
10x15
Bilateral BB3
5x15
5x15
Standing 3way
5x15
5x15
hammer curls
40x30
Do you think I am doing too much volume?
God Bless
Parabellum
New member
On my way back from my 2nd shoulder surgery in Jan 07.
22APR2008
raw squats
bx10
135x10
225x5
315x5
add belt
405x5
add knee wraps
495x5
all sets walked out. I almost lost the 495
I made a big mistake with going so low on the hack squats on 08APR2008. My knee's still feel weird.
seated press
bx20
bx20
95x10
deadlift - I was feeling lazy so I used the dead machine
90x5
270x5
450x5
540x2 - lol a plate fell off
add straps
630x3
db hammer curls
50x10
50x10
22APR2008
raw squats
bx10
135x10
225x5
315x5
add belt
405x5
add knee wraps
495x5
all sets walked out. I almost lost the 495
I made a big mistake with going so low on the hack squats on 08APR2008. My knee's still feel weird.
seated press
bx20
bx20
95x10
deadlift - I was feeling lazy so I used the dead machine
90x5
270x5
450x5
540x2 - lol a plate fell off
add straps
630x3
db hammer curls
50x10
50x10
Parabellum
New member
23APR2008
raw bench
bx20
135x10
185x5
225x5
275x1
315x5
add phenom
365x1
405x1
455x1
495x1
545x1
585x0 - can't get it out of the uprights
585x0 - can't get it out of the uprights
no spotters and no lift offs
lockouts
585x1
675x0
675x0
raw bench
bx20
135x10
185x5
225x5
275x1
315x5
add phenom
365x1
405x1
455x1
495x1
545x1
585x0 - can't get it out of the uprights
585x0 - can't get it out of the uprights
no spotters and no lift offs
lockouts
585x1
675x0
675x0
Parabellum
New member
I had to take some time off due to lots of BS at work killing my motivation.
03May2008 backyard training.
three bowls of my home made tuna surprise kept me on the can for hours this morning .
trap bar shrugs
135x10
225x10
315x8
trap bar deads
135x5
225x5
315x5
435x5
03May2008 backyard training.
three bowls of my home made tuna surprise kept me on the can for hours this morning .
trap bar shrugs
135x10
225x10
315x8
trap bar deads
135x5
225x5
315x5
435x5
