Training log

[Parabellum]

I have a thread on the powerlifting board with benching and I wanted to add my other training too: http://boards.elitefitness.com/forum/showthread.php?s=&threadid=240138

9/30/03 Raw bench day-----------**** I think I should Have taken this day off****----------
bx5
135x5
185x3
225x3
275x3
315x1
355x1
395x0

Skipped boards today, tri's sore from Sunday.

Reveerse Pec Deck
120x8
140x8
150x6

Hammer Machine, Front Military Press
90x6
180x6
270x6
320x2

Incline press
135x5
225x5


10/02/03 Deadlift Day **** Been a long time in the comming since I hurt my lwr back****

warm up
135x5
185x4
225x3
275x3
315x3

work sets 75% of projected max
375x2
375x2

Speed sets 60% of projected max
300x1 too heavy
225x3
225x3
225x3
225x3
225x3

Stiff deads ----lwr back getting pretty tight----
bx8
135x8

Barbell Rows
135x6
225x6

Pulldowns (Underhand)
140x8
170x6
250x3

Arched Back GM
135x8
135x8

Reverse Pec Deck
10x8
120x8
140x8

Hammer Curls
40*8
50*8
60*6

Barbel curls
bx8
135x2
95x8
bx8

I was all over the place just seeing how everything feels.


10/04/03 CLose Grip Day (Shirt day, but I don't have one yet)

DB Press - fooling around-
80x6
120x6
150x0

Close grip
bx10
135x3
185x3
225x3
275x3
315x2 -lost strenght in this movement-

4 Board press (I brought my grip in on this)
315x3
335x3
365x2
385x1
405x0
405x2 wider grip
425x1 wider grip

3 Board Press ( brought grip in on this also)
315x3
335x3
355x1
365x0

Rack lockouts narrower grip
315x3
365x3
405x1
425x1
455x0
455x0 wider grip

Rev. Pec Deck
120*8
150*8

Tri Ext to chin
bx8
95x8
135x6

Machine Shrugs
270*10
320*8
320*8


I'm getting ready for a local raw bench press comp on Nov 22nd.

Next Saturday I'll be over at Nazareth Barbell for a bench press seminar, should be a great experience. Now we'll see how screwed up I am and how to fix it.

 

[Parabellum]

For deads I'm using this template. I'll tweak as required.

For Squats I was thinking something like this:
current 1RM:425
goal 1RM: 505


week weight reps
1 305 12
2 315 11
3 325 10
4 335 9
5 350 8
6 370 7
7 390 6
8 415 5
9 435 4
10 455 3
11 480 2
12 505 1

Along with various assistance exercises.

 

[Parabellum]

10/05/03 Squat Day

Bx12
135x12
225x12
315x12

Good Mornings
bx8
135x5
185x3
225x3
245x2

SLDL
bx6
135x6
225x6
275x6

Shoulder Press (hammer)
90x8
180x8
270x6

Preacher curls
45x8
70x8
90x6

 

[Parabellum]

10/07/03 Raw Bench Day

Raw Bench Press Index finger on ring
b x 10
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
355 x 3
365 x 2 << huh
335 x 5

My right arm is falling behind whe nteh weight starts to get heavy, this has been happening for a few weeks now.
How do I fix that?

3 Board Press Pinky on ring ( I used a wider grip last month)
315 x 3
335 x 3
355 x 3
365 x 3
375 x 1
385 x 1
395 x 1
405 x 1

2 Board Press Pinky on ring ( I used a wider grip last month)

315 x 3
335 x 1
355 x 1
365 x 1
385 x 1
395 x 0

Going to NAz Bar this Saturday

 

[thebrute]

good luck at nazbar brotha and keep up the work...your lifts are lookin strong as fuck!!!! tb

 

[Parabellum]

I went over for their MM seminar.

I was a little late, my uhmm internal navagational system was a little screwy.

Let me start off by saying that Deb and Mike are really nice people and so very helpfull.

My workout for the day. I was very excited to be there and I can't remeber exact sets and numbers.

Close Grip bench press
135 x 5
225 x 3
275 x 3
315 x 3

Shirt Press ( Deb let me use a shirt a Karins DD and some writst wraps ) I never wore a shirt before ;D ;D ;D
315 x 3
365 x 3
405 x 3
"???????"

5 Board press
405 x 3
"????????"

Rack Lockouts
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
545 x 1
555 x 0
545 x 0

Deb and Mike took the time to explain everything to me and answer all my stupid questions. I was way off on my interpertation of how some exercies are done. I'm heading up again as soon as my shirt comes in.

I got sick the night before and all I eat before going to Naz was a bannana and some pedialyte. Today I'm all better and as PolishHammer says I'm heading over to destroy the buffet.

 

[Parabellum]

10/15/03 Raw Day. 2130 - 2345 Too long.
I'm incorporating everything I learned from the MM seminar.

Bench Press Index finger on the ring.
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
335 x 3
365 x 3 <-- 3rd reps my right arm fell far behind, but I managed to lock it out.
335 x 3


3 Board Press Pinky on the ring - I'm doing these the corect way now.

315 x 3
335 x 3
365 x 3
385 x 2
405 x 1
415 x 0 <--- stapled, rolled it off the boards.

2 Board Press Pinky on th ring

315 x 3
335 x 1
355 x 1
365 x 1
385 x 0 <--- stapled, rolled it off.

 

[PolishHammer1977]

Nice workout Parabellum. The MM style is guarenteed to bring your bench #'s WAY UP!

Look at what its already done for you! I am looking back in your log and you had a 350X1 and now you have a 365X3!!!!

That's what I call improvement. Stay on course. It's working.
-------------------------------------------------------------------

IMO you can fix your right arm weakness like this;

Try adding some extra rotator cuff and tricep movements to your right side. Work your left side too but add 2-3 MORE sets to your right. Give it a couple weeks and see how she feels.

 

[Parabellum]

Thanks PH. The possibilities are endless.

 

[Parabellum]

10/17/03 Dead day 9:15pm - 11:45pm

Deadlift Goal 80% (400lbs) of anticipated max.(500lbs)

135x5
185x3
225x3
275x3
315x3
355x3
405x2 I started rounding my back.

Speed deads (This is supposed to be 60%, but that's too much lbs for me at the moment)
385x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3< br>
Bentover Barbell Rows
135x8
185x8
225x6

Arched back GM's
135x8
185x7
185x6 These really suck since I hurt my lwr back. I "ustsa could" do 365x1 (Jeff Foxworthy)

Underhand Grip pulldowns
128x8
160x8
250x4
200x8

Front raises
20x8
30x8
40x8

Rear delts, rev pec deck
110x8
140x8
160x8 last 2 were sloppy

Tri Ext to chin
barx8
95x8
138x8

Mini band pushdowns (this feels awesone)
2 grips, palms down and hammer fist alternating, no supersets. I haven't felt a burn like this in a long, long time.

Px10
hx10
px10
hx10
px10
hx10


Shrugs on some machine contraption. Superset between wide and narrow grip (front/back machine)
w90x20 - n90x20
180x20 - 180x20
270x12- 270x15


Wide barbell girls (these really start to burn after shrugs)
barx10
95x4 can't hang
55x6

Hammer curls, straight up and down.
35x8
45x8
55x8

Thanks for the tip with the mini's thebrute. My arms feel so much better today.

I quit doing the anabolic diet for powerlifters diet. Just trying to eat clean up until Nov 22. After that I'll start the meta diet agains to lose some bf.