Parabellum's Power Log v2

[Parabellum]

1/6/04 ME bench day

Raw Bench - warm up for boards. :wink:
barx40, 95x10, 185x6, 225x3, 275c3, 315x3 (no pain)

4 board w/ shirt
365x3, 405x3, 445x0, 445x0 - next time 425 then 445

Rack lockouts - I thikn I should drop these for a little while, I get a pinsh w/ some of these reps. Some reps are fine.... ???
405x3 1st rep pinched me 455x1

Seated one alt arm rows
45x6 90x6 135x6 180x6 225x6

Trap machine Front/Back super setted.
90x20x2 180x20x2 270x20x2 360x15x2

 

[Becoming]

Glad to see you back at it bro

 

[Parabellum]

1/8/05 DE-Squat day legs/back/bicpes/abs

Box squats
bx10, 135x6, 315x2x10

SLDL
135x8, 225x8 315x3

One leg press
180x10, 270x10

High Rows- alt one arm
90x6, 180x6, 270x6, 360x6


Barbell Curls
75x6, 125x6

 

[Parabellum]

1/9/05 DE Bench day chest/shoulders/tri

Cuff complex

Speed Bench
bx10, 95x10, 135,x3x3x3, 135x3x3x3,

Raw Bench
185x3, 225x3, 275x3, 315x3, 365x0 - lol did not make it past the bottom. More back work or more motivation. - elbows are killing me with only 4 weeks back to training -

Shirt Press
365x1 lost footing, too much raw work. I think I need a break.

Dip machine
140x10 f/b x3

db side raises
10x10x3

Machine overhead press
0x15, 20x10, 50x10, 70x10

Pushdowns
50x10, 60x10, 70x10, 80x10

Rope curls
50x10 60x10 70x10 110x10

machine Shrugs
410x10 f/b, 460x10 f/b

I think I'm pushing too hard and need to rest a little. Working nights and sleepiong 4-5 hrs a day si taking it' s toll. One more night shift left and it's back to days next week. Going to do some cardio and keep it light next week.

 

[Parabellum]

Rest week

1/10/05 20 min cardio

1/11/05 20 min cardio

pulldowns
100x8 140x8 180x8 200x7

Seated rows
100x8 140x8 180x8 200x5

Alt bi curls30x10 40x10 50x10

Hypers
BWx8x10x11

 

[Parabellum]

01/18/05 ME Squat day

Rack deads - below knees - using a bench as a rest for the weights, - not a good idead too narrow and the bar can snap, as per gym staff. all righty...
bx10 135x10 185x6 225x3 315x3 405x1 455x1

Rack deads - above knees - bars will not go any lower
495x1, 585x1

Hammie machine
45x8 90x8135x8

One arm row machine - each arm
45x6 90x6 135x6 180x6 225x6

Pull throughs
60x10 70x10 80x10

Barbell Curls
bx8 95x8 95x8

Hammer curls - alt
60x10 65x8 75x10

 

[Parabellum]

01/25/05 ME Bench Day

Cuff Complex

Raw Bench press - warm ups for boards.
bx30 95x3 135x3 160x3 185x3 195x3 275x3

Realized I forgot to take my boards from home.

So I did shirt press' w/a Karin DD instead
315x1 no touch - 365x3 no touch - 405x3 no touch almost dumped it on my face, lol. But I regained my groove.

Improvised Board press w/ poly shirt-I forgot my boards, duh. So I used the lower rack bards at 4 board height.

JM Press - I'm not sure if I am doing these right, anyone have a vid?
bx10 95x10 115x10

Seated DB Cleans
15x10 15x10x 15x10

Machine seated high rows - using both arms
90x6 180x6 270x6

Machine seated high rows - using one arm at a time
360x4

Incline shrugs of incline bench
65x15 75x15 75x15

Reverse Pec Deck
30x10 40x10 40x15

Incline DB Press
35x10 65x10

Machine shoulder press
20x10 50x10 90x10

 

[Parabellum]

Hurt my shoulder that last workout. Took a week off to do some rehab work.

I'm getting ready to start a new routine so I can get ready for a meet in April/05.

 

[Chambewy20]

I see you do overhead pressing movements and dips. These friggin have killed my shoulders in the past, therefore I stopped doing them completely.

If you are having chronic shoulder problems, I would give it a thought. Do they benefit your bench that much?

Just a thought.

 

[Parabellum]

I see you do overhead pressing movements and dips. These friggin have killed my shoulders in the past, therefore I stopped doing them completely.

If you are having chronic shoulder problems, I would give it a thought. Do they benefit your bench that much?

Just a thought.

I'm dropping the dips.
The shoulder presses have not been in my routine for at leat 4 years now. I did them very very rarely. I added them to help strengthen my shoulder. I think the lack of shoulder work caused my shoulder problems.