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Parabellum
New member
I didn't compete because I hurt my shoulder/bicep tendon again.
Parabellum's Power Log v2
- Thread starter Parabellum
- Start date
Parabellum
New member
7/12/05 Back,shoulders, legs - taking it easy :???: rehabing a shoulder/bicep injury.
Squats - raw - I can't remeber the last time I squatted. Has to be a few months since I squatted.
bx10 bx10 bx10 135x10 225x10 315x11 - hammies and lower back is crazy sore...... :roll:
shoulder press
bx20
rack deads
135x1 225x5 315x5 - stopped here, just feeling things out.
super setted with
barbell shrugs
135x20 225x20 315x20 - stopped here, just feeling things out.
t-bar contraption rows
45x10 90x8 135x8 180x6
Lat raises
front 5x15 10x15 - stopped here, just feeling things out.
side 5x15 10x15 - stopped here, just feeling things out.
hip abductor 1
100x20 140x20 190x20
hip abductor 2100x20 140x20 190x20
machine preacher curls
45x20 70x12 - stopped here, just feeling things out
Squats - raw - I can't remeber the last time I squatted. Has to be a few months since I squatted.
bx10 bx10 bx10 135x10 225x10 315x11 - hammies and lower back is crazy sore...... :roll:
shoulder press
bx20
rack deads
135x1 225x5 315x5 - stopped here, just feeling things out.
super setted with
barbell shrugs
135x20 225x20 315x20 - stopped here, just feeling things out.
t-bar contraption rows
45x10 90x8 135x8 180x6
Lat raises
front 5x15 10x15 - stopped here, just feeling things out.
side 5x15 10x15 - stopped here, just feeling things out.
hip abductor 1
100x20 140x20 190x20
hip abductor 2100x20 140x20 190x20
machine preacher curls
45x20 70x12 - stopped here, just feeling things out
Quadsweeps Sister
New member
I was sorry to hear you were injured. I wish you a quick recovery so you can compete if that is your goal. Take care.
Parabellum
New member
7/22/2005
Warm up -bench press-
BAR x 20, 95 x 5, 95+BANDS x 5, 185+BANDS x 5, 185+BANDS+90lbsCHAINS x 3
275+BANDS+90lbsCHAINS x 1
Shirted bench press - loose RageX
365+BANDS+90lbsCHAINS x 1 - touched
365+BANDS+90lbsCHAINS x 1 - touched
365+BANDS+90lbsCHAINS x 1 - touched
I struggled with all the above, probably too much lbs.
Shirted static holds
495 x 10sec
585x 10 sec
Warm up -bench press-
BAR x 20, 95 x 5, 95+BANDS x 5, 185+BANDS x 5, 185+BANDS+90lbsCHAINS x 3
275+BANDS+90lbsCHAINS x 1
Shirted bench press - loose RageX
365+BANDS+90lbsCHAINS x 1 - touched
365+BANDS+90lbsCHAINS x 1 - touched
365+BANDS+90lbsCHAINS x 1 - touched
I struggled with all the above, probably too much lbs.
Shirted static holds
495 x 10sec
585x 10 sec
Parabellum
New member
7/25/2005 Traps, back & shoulders
Rack deads
135x8 225x5 315x5 405x5 495x5 - stopped here - too much pressure on front of my bad shoulder.
super-setted with
Barbell shrugs
225x20 315x12
Dumbbell shrugs
75x20 100x15 125x15 125x13 - shoulder pinched me pretty good so I stopped here. I don't want to be rehabbing forever.
Machine rows
a few sets of light weight
Side lateral raises
15x15
---------------------------------------------------------------------
7/26/2005 legs/shoulders - right after my 12 hour night tour, f@cking tired.
Squats - raw - added belt at 315 and wraps at 405
barx20 bx20 135x10 185x10 225x5 <--lower back already screaming at me.
315x5
365x5
405x5
455x3
495x1
This was the first time I used wraps... I like it. What can I do to stop my lower back from killing me. Each time I add a little weight to the bar it starts killing me.
Shoulder press
bx20 bx20 55x10 95x10
----------------------------------------------------------------------
7/30/2005 - board day
warm up raw bench press
barx20 135x10 185x8 225x3 275x1 315x3
4 board w/ 54 dbl rageX <-- felt like I had the shirt on all wrong today - but it looked right
365x3
455x2
520x1 <--- lost my footing
520x1
520x2
520x1 x0, dumped it
520x1
ego raw bench press
405x0 too tired
----------------------------------------------------------
8/1/2005 Squats
Squats w/Z-suit
135x10
225x8
315x5
405x3
495x1
545x1
600x1 <--- PR , I think I need to work on my depth
This is with only 3 weeks of squatting
---------------------------------------------------------
8/3/2005 back/shoulders/traps
Rack dead - above the knee
135x10 225x5 315x5 405x3 495x1 585x1 405x6
Dumbbell Shrugs
75x20 100x15 135x12 135x12 135x12 135x15
Front raises
10x15 15x15 15x15
Side rasies
10x15 15x10 =pain = stop
T-bar rows (1p = 45 lbs plate)
1px10 2px8 3px8 4px5 5px2
Hammer curls
35x6 55x6 75x6
Incline dumbbell shrugs of a bench
75x15 75x20
---------------------------------------------------------------------
8/3/05 back/shoulders/traps
Rack dead - above the knee
135x10 225x5 315x5 405x3 495x1 585x1 405x6
Dumbell Shrugs
75x20 100x15 135x12 135x12 135x12 135x15
Front raises
10x15 15x15 15x15
Side raises
10x15 15x10 =pain = stop
Tbar rows 1p = 45 lbs plate
1px10 2px8 3px8 4px5 5px2
Hammer curls
35x6 55x6 75x6
Incline dumbell shrugs of a bench
75x15 75x20
----------------------------------------------------------------------
8/7/2005
Raw bench
barx20 95x10 135x8 185x8 225x5 275x5 315x6
Curls
85x6 125x6
Flyes
30x10 30x10
Cable lat pushdown whatchamacallit
Front 17.5x15 22.5x15
Side 17.5x15 22.5x15
----------------------------------------------------------------------
8/11/2005 board day
Warm up - raw bench press
bx20 95x10 135x8 185x6 225x3 275x3
3 Board w/ rage
365x3
405x3
455x2
455x2
455x2
495x2
495x1xdump
Static hold
525x6
----------------------------------------------------------------------
Rack deads
135x8 225x5 315x5 405x5 495x5 - stopped here - too much pressure on front of my bad shoulder.
super-setted with
Barbell shrugs
225x20 315x12
Dumbbell shrugs
75x20 100x15 125x15 125x13 - shoulder pinched me pretty good so I stopped here. I don't want to be rehabbing forever.
Machine rows
a few sets of light weight
Side lateral raises
15x15
---------------------------------------------------------------------
7/26/2005 legs/shoulders - right after my 12 hour night tour, f@cking tired.
Squats - raw - added belt at 315 and wraps at 405
barx20 bx20 135x10 185x10 225x5 <--lower back already screaming at me.
315x5
365x5
405x5
455x3
495x1
This was the first time I used wraps... I like it. What can I do to stop my lower back from killing me. Each time I add a little weight to the bar it starts killing me.
Shoulder press
bx20 bx20 55x10 95x10
----------------------------------------------------------------------
7/30/2005 - board day
warm up raw bench press
barx20 135x10 185x8 225x3 275x1 315x3
4 board w/ 54 dbl rageX <-- felt like I had the shirt on all wrong today - but it looked right
365x3
455x2
520x1 <--- lost my footing
520x1
520x2
520x1 x0, dumped it
520x1
ego raw bench press
405x0 too tired
----------------------------------------------------------
8/1/2005 Squats
Squats w/Z-suit
135x10
225x8
315x5
405x3
495x1
545x1
600x1 <--- PR , I think I need to work on my depth
This is with only 3 weeks of squatting
---------------------------------------------------------
8/3/2005 back/shoulders/traps
Rack dead - above the knee
135x10 225x5 315x5 405x3 495x1 585x1 405x6
Dumbbell Shrugs
75x20 100x15 135x12 135x12 135x12 135x15
Front raises
10x15 15x15 15x15
Side rasies
10x15 15x10 =pain = stop
T-bar rows (1p = 45 lbs plate)
1px10 2px8 3px8 4px5 5px2
Hammer curls
35x6 55x6 75x6
Incline dumbbell shrugs of a bench
75x15 75x20
---------------------------------------------------------------------
8/3/05 back/shoulders/traps
Rack dead - above the knee
135x10 225x5 315x5 405x3 495x1 585x1 405x6
Dumbell Shrugs
75x20 100x15 135x12 135x12 135x12 135x15
Front raises
10x15 15x15 15x15
Side raises
10x15 15x10 =pain = stop
Tbar rows 1p = 45 lbs plate
1px10 2px8 3px8 4px5 5px2
Hammer curls
35x6 55x6 75x6
Incline dumbell shrugs of a bench
75x15 75x20
----------------------------------------------------------------------
8/7/2005
Raw bench
barx20 95x10 135x8 185x8 225x5 275x5 315x6
Curls
85x6 125x6
Flyes
30x10 30x10
Cable lat pushdown whatchamacallit
Front 17.5x15 22.5x15
Side 17.5x15 22.5x15
----------------------------------------------------------------------
8/11/2005 board day
Warm up - raw bench press
bx20 95x10 135x8 185x6 225x3 275x3
3 Board w/ rage
365x3
405x3
455x2
455x2
455x2
495x2
495x1xdump
Static hold
525x6
----------------------------------------------------------------------
B
BadboyAl
Guest
Good work...
nice PR!!
nice PR!!
Parabellum
New member
Thanks
Parabellum
New member
8/19/2005
deadlift - been over 2-3 years since I did full range deads
135x10
225x5
315x3
405x1
495x0
495x1 - stopped here, both hammies felt like they were going to pop. I tore the semitendonitis(spelling) in my right hamstring twice already.
I could have gone higher but I didn't want to risk an injury being 6 weeks out from a meet. I'm upset, I was expecting at the very least 585.
db shrugs
75x15
100x20
140x12
140x12
140x12
140x12
Curl bar curls
75x6
115x6
Trianlge bar pulldowns.
100x8
160x6
250x2 - too tired.
My forearms got a good workout today. LOL, they were cramping on me all night. Even one of my fingers was cramping up.
On Sunday I'm going to start working with my meet shirt. I just to start breaking it in and this time I want something to touch. Last time I tried it in May I could not get 585 to touch.
Come visit metalrage.net
deadlift - been over 2-3 years since I did full range deads
135x10
225x5
315x3
405x1
495x0
495x1 - stopped here, both hammies felt like they were going to pop. I tore the semitendonitis(spelling) in my right hamstring twice already.
I could have gone higher but I didn't want to risk an injury being 6 weeks out from a meet. I'm upset, I was expecting at the very least 585.
db shrugs
75x15
100x20
140x12
140x12
140x12
140x12
Curl bar curls
75x6
115x6
Trianlge bar pulldowns.
100x8
160x6
250x2 - too tired.
My forearms got a good workout today. LOL, they were cramping on me all night. Even one of my fingers was cramping up.
On Sunday I'm going to start working with my meet shirt. I just to start breaking it in and this time I want something to touch. Last time I tried it in May I could not get 585 to touch.
Come visit metalrage.net
Parabellum
New member
8/21/2005 - trying my meet shirt out. 52 dbl rageX
Warm up raw bench
bx30 115x8 135x6 185x3 225x3 275x3
shirted bench - looking for something to touch!! --- Click on the links ---
365x0 no touch, locked it out
455x0 no touch, locked it out
545x0 no touch, locked it out
600x0 no touch, spotter touched the bar so I don't know how much was me.
Static holds
600x10sec & 635x10sec
Shirted bench - trying to get a light weight to touch
405x3
Warm up raw bench
bx30 115x8 135x6 185x3 225x3 275x3
shirted bench - looking for something to touch!! --- Click on the links ---
365x0 no touch, locked it out
455x0 no touch, locked it out
545x0 no touch, locked it out
600x0 no touch, spotter touched the bar so I don't know how much was me.
Static holds
600x10sec & 635x10sec
Shirted bench - trying to get a light weight to touch
405x3
