Parabellum's Power Log v2

[Parabellum]

I've been missing too many workouts. It's either too much work or sick, damn fastfood. Aghhhh. I'm still weak and not 100%.

03/14/05

Decided to got for a max.

warm up
bx30
cuff complex
bx30
95x8
135x6
185x3
225x1
275x1

Shirt, cut inzer ehphd... aka black shirt??
365x1 nt
405x1 touch
435x0 touch, lost it near the bottom/mid point.
435x0 video taped this one, touched, went half way up and couldn't push it up, dumped it. FUCK I have a meet in 1 month, I'm no way near ready. I'm going in at 270ish. I was hoping to hit at least 500 at this meet. Lot of strong guys in the 275lbs class. I'm starting to get discouraged and thinking about letting this meet go and focusing on the June one. (I'm falling in the not strong enough trap .) I lift for me but I don't want to get embarrased. Damn it I did 430 raw before.

I did not edit the vid too much to show my sloppy setop and lifting. Click here weak 435 attempt

 

[Quadsweeps Sister]

Do not become discouraged. I can certainly relate to your feelings as my body has gone through many changes and once where I was strong, I declined in both weight and strength and now struggle my way upward. I had many factors and maybe you have some too. Injury and nutrition will always affect training. These two obstacles have to be overcome first so the later of the three will progress. I know you've mentioned both and they are hindering you possibly?

My shoulder has begun to hurt again too after ~ 5 months of it NOT hurting. It seems these injury's will haunt us - depending on what we do. Its almost as if injury prevention and care becomes a second hobby for us. I know you have a meet coming up...I hope you take care of whatever is plaguing you so you can excel like the true athlete you have shown us you are. Take care.

 

[Parabellum]

Thanks for the motivational words. I'm going to focus on the June meet and get things back in order.

 

[Parabellum]

03/17/05 0730 am I haven't worked out this early in at least a half decade.

Rack Deads
bx10
135x6
225x3
315x3
405x3
195x5
625x0
585x0x2

Barbell Shrugs
bx10
135x15
225x15
325x10x5
225x15

Shoulder press
bx20
65x10
95x10x2

Chest supported rows - new machine at gym, very very hard. Weird and akward angle. Nice. Time for teh back to GROW.
20x10
90x6
140x6
140x6
140x4
180x1
90x2 right arm only
90x2 left arm only


Fat bar cable curls
50x10
70x10
100x10
150x10

Cable lat raises - push down
20-50x10 l/r f/s

Cable lat raises - pull up
12.5x3 l/r f/s



3/20/05 Shirt day

Raw bench (warm up)
bx20x2
95x10
135x6
185x4
225x3
275x1

3 Boards shirt press
365x3
405x1
425x2x3 I was supposed to do 5 sets but my right shoulder wa starting to ache after the 1st set so I figured I had enough for today. I can take a hint now



03/22/05

Neck machine
20x10x4 positions
50x10x4 pos
75x10x3 pos

Cuff complex

close grip
bx20
rev b x 20
135x5
185x5
225x3
245x3
275x3

raw bench
315x3 - I haven't gone past 315 raw since, wow I can't remeber. I think 11/25/03.
335x1
365x1 easy.. But shoudler is starting to ache after the 315 so I stopped here. I had 385 in me for sure. I think 405 was there too.

Incline bench shrugs - each arm
50dbx20
75dbx20
100dbx15

Pushdows - fat bar - no rest - one set after the other until I missed 10 reps.
50x10
60x10
70x10
80x8

bent one arm machine curls
50x10
60x10
80x10 - too much stress on the old shoulder

Thought about doing abs (lol). But they started to cramp after the pushdowns. (I've been on a week long coffee binge ) so I gues sI worked them somewhere, lol.

I need to focus on my diet. Ret and training are pretty much all over the place due to working 12 hr day & night shifts. I'm not consitant with my protine intake and eating too much junk.

I was thinking about working with Anthony Riccuito but I don't have an extra $595.00.

I'm still recovering from my night tour, I was falling asleep 1/2 hour before the gym. Nice workout.

I'm pushing my shoulder too hard. I need to get back to the recovery work and stop as soon as it aches not a few sets after. I get caight up in the numbers and I have to try a little more , etc...


3/25/05

Rack deads, just below the knees.
135x10
225x6
315x3
405x3
495x3
585x1
605x1 ---- I was shaking like hell and though I was going to pop my hammy again. But never the less - PR -.

db shrugs
150x20
180x15
230x4x12
180x20

Front raises
15x15x4

Side rasies - these hurt so I stay with a light weight
10x15x3

tbar rows - awkward machine
45x10
90x10
135x8
185x6
185x5




3/29/05 - ...zzzzzzz hit the gym after 12 hr shift + 3 bodyquick and a coffee 2 hrs later. WOW am I wired.... :lol: I also had an animal pak.

Warm up - bench
cuff complex
bx20
95x10
135x6
160x4
185x2
225x1
275x1

3 board - shirt bench - inzer ehphd
365x1 - set the safety bars too high
365x2
405x0 - no shirt - too scared of hurting my shoulder.
405x1
430x1 - lost the groove near the top, so I racked it.
430x2
430x2
430x2
430x2

Rack lockouts & holds - these hurt after the surgery so I have not done them in a while. Decided to try them again today.
405x1 + 10 sec hold
455x1 + 10 sec hold
495x1 + 10 sec hold - stopped here.

I don't know about these boards with a shirt. But safety 1st,

 

[Parabellum]

4/1/05

Suit Squats - what the hell, why not. Haven't squatted in forever.
bx10
135x10
225x6
315x3
405x3
495x3
585x0 -went down but didn’t come back up.

trap machine f/b
90x20 x20
180x20 x20
270x20 x20
280x20 x20


4/4/04

shirt bench - 3 board =------- inzer ehphd
raw bx20
95x10
135x6
185x3
225x1
275x1
shirt - 3 board
365x3
440x2
440x1
440x2
440x2- PR
Raw
315x6

V bar trap pulldowns
90x8
140x6
170x6
220x6
250x2

 

[Parabellum]

4/4/04

shirt bench - 3 board =------- inzer ehphd
raw bx20
95x10
135x6
185x3
225x1
275x1
shirt - 3 board
365x3
440x2
440x1
440x2
440x2- PR
Raw
315x6

V bar trap pulldowns
90x8
140x6
170x6
220x6
250x2


4/?? Chest
Band press – ebay blue
Blue+bar x10
Blue+95 x10
Blue+135 x6
Blue+185 x6
Blue+225 x5
Blue+275 x3
Blue+275 x3
Bands are killing my elbows


4/??Legs
Squats – z suit
Bx20
135x10
225x5
315x5
405x5
495x3
585x0 – Went down and stalled. I though I hit this once before, but that was 555 not 585.


4/?? Back/Shoulders

Rack pulls – added some more volume. I’ll keep adding the volume. By making smaller jumps
135x10
225x8
315x3
405x3
495x3
545x3
585x3

Shoulder Press – nice and easy
Bx15
Bx15
65x10
95x10

DB Shrugs - total weight
120x20
180x15
240x12
240x12
240x12
300x10

Front Raises
15x15x4

Side Raises
10x15x4

T-bar rows
90x10
135x8
180x8
225x2
205x2

Chest Rows – new machine – very hard
50x6
90x6
180x6

Curl bar curls
95x10
95x4
95x4


4/11

Raw warmup Bench
bx20
98x8
135x6
185x3
225x1
275x1

Tried my new rage x
365x0
I think this shirt is too tight. I've been eating everything in site for the last 2 week. I may have out grown it, lol. I took the wieith out of that rack and it move donw a half an inch, lol. I cut the sleeves about 2" and split the back.

3 boards w/ chains + single poly
185x90chains x3
275+90c x3
325+90c x1
385+90c x2
385+90c x2
385+90c x2
385+90c x1 - ran out of energy.
385+90c x2 - got my 2nd wind


Tried the rage again
475x0 lol - see the vid - does the shirt look a little small?


Static holds w/single poly.

4/14/05 Triceps day

Close grip bench
bx30
Cuff complex
95x10
135x6
185x4
225x3
275x3

Raw Bench
315x1
335x1
365x1
385x1
405x1
I had at least another 10 lbs in me. I was amazed at how easy that was. The last time I did 405 was the day I hurt my shoulder back in 11/2003.

Did some accessory tri stuff and went home HAPPY.

 

[Parabellum]

4/18/05 back/shoulder day

Rack pulls
135x15
225x5
315x3
405x3
495x3
585x1
585x1

DB Shrugs
120x20
180x15
250x12
250x12
250x12
250x12
150x20

Shoulder press
bx15
bx15
65x10
95x10

Chest rows on awkward machine
50x10
90x8
175x8
190x4
190x2

4/21/05 Bench day

Raw bench
bx10
95x6
135x4
185x2
225x1
275x1
315x1
365x1
385x1
405x1

2 board press w/loose shirt
365x3
405x1
425x2
425x2
425x2
425x1
425x2

315x6 raw

 

[Parabellum]

4/23/05 testing shirts. Too many bench days this week.

Warm up
bx20, cuff complex, 95x8, 135x6, 185x3, 225x1, 275x1

Double Ply RageX Bench press
365x no touch
455x no touch
495x no touch
545x no touch
VID: 365-545
585x no touch- this one siked me out. I never had this much weight in my hands on the bench.
VID: 585

Karin Double Demin Bench Press
405x no touch
455x no touch
495x no touch - worn out. I should of had this one. Dumped it.
VID:455-495

There is a meet on May 7th. I want to enter it. But I only have a week to get ready. The RageX needs too much weight to touch. The Karins is my best bet here. But I have 0 time in it. With some practice I can get 495 to touch and lock it out.

1. So if I'm going to do this I will stop training on 4/30 the lastest. Then rest a week. I work crazy night shifts so the more rest the better.
2. So that leaves me M-W-F/S to trian.
3. I have no idea what my shirt max is.
4. I need lots of shirt work to learn the shirt.
5. I need to do a back day.
6. Figure out the most effective exercises I need to do this week.

I was thinking Monday do back. This gives me a few days rest from benching. Then do bench Wed and Friday or Saturday. Friday or Saturday I would look for an opener that I can do 3 reps for in the gym and touch.
I have no idea what my max is.

 

[Quadsweeps Sister]

I can understand your apprehension about the 'not knowing'. That's the weird part about all of this, sometimes you just aren't sure yet. Learning a shirt is a complex process - I too am working in my Metal Viking X-Type Bencher. It has been hard to get weight to touch. It is a strong shirt for me, but I know I will get it soon and so will you.

If you want to do the meet - go ahead and use it for practice, learning...whatever makes it mean something for you. I wish you well. Nice Vids! Take care.

 

[Parabellum]

Thanks sis.