Training Log

[Lord_Suston]

1/31 Delts/tris

Military press 3x8 with 175- Very hard I think I am gonna get a spotter for this from now on -up 5lbs
Behind the neck press 2x10 with 115, traps took a beating but rear delts and RC cuff feel good-up 10lbs
Bar raises 2x12 with 55 really suprised myself here-up 5lbs
Close-grip bench 3x8 with 205- nice and smooth up 10lbs
OVerhead ext 3x8 with 85-up 5lbs
Pushdowns 2x10 with 110 on the rustiest piece of equipment I have ever seen up 5lbs
EDI plate Toss- 3x10 with 35

2/1 Grappling practice
50 minutes Grappling with a Kenpo instructor, not bad but definitely tiring, after that we did kicks and some drills. A lot of chokeouts and tapouts today. Got a place to use every wens and sunday, gonna try to get the other Jujitsu guys to come back.

 

[Lord_Suston]

2/2 Trashing Legs

Nothing better than Monday Squat session, nobody in your way, just you the bar and some Iron.....
Squat ATF No,No-style 135x8, 225x8, 315x2 work sets 3x8 with 340-up 5lbs hard as hell every rep after the 5th one was hard as hell. . Afriend said they were fast an explosive
SLDL 2x10 Raw Grip 280 (pron reps) up 5lbs
Front squat 2x10 with 195 up 10lbs, decided to cut volume donw justa little, seeing stars on this one.
Wide grip shrugs 185 3x10 up 10lbs
Db curls 3x8 with 40's up 10lbs
Ez curls 3x8 with 35/side up 5lbs

Lifts felt good but I feel run down a little from Grappling practice, gonna get about 10hours sleep tonight and eat as much as I can

 

[PatsFan34]

Patsfan-bro I told you my car is shot, I won't be able to unless you are willing to pick me up. Personally if you went easy to make me feel better I would be pissed...

Well, how soon you getting that shit fixed? I know a good mechanic in the area that won't rip you off!!! I can bring you on Wednesday if you want, but what time you got classed till? And what's wrong with your car again, I forgot?

 

[Lord_Suston]

2/3 Pectoral girdle

Shitty day weather wise, Gray and Raining here like a mofo!!!

Flat Bench 3x8 with 270, first two sets no problems last set had a real hard time with last three reps, speed at bottom was good but lockout was just slow -up 5lbs

Incline Barbell 2x10 with 195 not bad- up 10lbs
Flyes 2x12 with 45's- stayed same this week to get more comfortable with flyes
Behind the neck presses 3x8 with 115lbs-easy cause I took more rest-up 10 lbs
Tri pushdowns 3x8 with 110-up 5lbs, tough but felt good to do
Dips 2x12 with BW+5- god I hat high reps

I figured out that my major weakness is without a Partner I don't take enough rest time. I average about 30second rest where I should take about 2 minutes on the heavier stuff. So next time I am gonna bring a timer with me, hopefully I will feel stronger with more rest. altogether I am beat up pretty badly, but getting Stronger

 

[sinjinsmythe33]

this is always a good read. hope school is going well.

 

[The Shadow]

Shadow good question-My only answer would be try to get 365 and if you can't that week, then next session that hits that move you try the same weight untill you get it. By failing you will learn why you failed,:can't lockout, weak bottom, tris too weak, shoulders are week ect...
On the jump, I wouldn't recomend it because you might jump those 10lbs and then the next week stall, where as you could have jump 5lbs each week and probably not stalled for a few more weeks.

Coo.

 

[Lord_Suston]

2/6 Back complex/accessory

Pull-ups 3x8 with BW+15, up 5lbs, nice and smooth
Chin-ups 2x10 with BW+10, up 5 lbs- hard but did each rep with full
Yate's row 2x12 125 with 2 sec pause at top, up 10 lbs
Powercleans 5x3 with 175, first set gave myself a slight bloody nose, pulled way to high and hit my nose a little. almost snatched it, lol
Shrugs 3x10 255 double overhand grip up 10lbs
DB curls 3x8 with 40's up 10lbs- who cares its curls
ez-curl 2x10 with 35.0 up 5lbs- curls bah!!!

Even though it was shitty out I had a good workout, had cookies for the first time in 3 weeks, mmmm oatmeal raisin

this is always a good read. hope school is going well. [/QUOTE ] School is good, I am doing well in my classes

 

[Lord_Suston]

damn I am spent- delts/tris 2/7

Military press 3x8 with 180- Got a spotter and went a little faster on way up, got all reps -up 5lbs
Behind the neck press 2x10 with 125, Felt good, got a massive pump-up 10lbs
Bar raises 2x8-9 with 60 really hard-up 5lbs but have to stay at this weight
Close-grip bench 3x8 with 215- nice and smooth up 10lbs
OVerhead ext 3x8 with 90-up 5lbs felt good
Pushdowns 2x10 with 115 was tough but good up 5lbs
Plate Toss- 4x10 with 35 this was really easy in comparison to last week, took away the isometric and had a lot left in the tanks.

All in all a good day, I am spent but all I have to do today is eat study and rest

 

[Lord_Suston]

2/9 Trashing Legs

hmmmm....
Squat ATF No,No-style 135x15, 225x12, 315x2 work sets 2x8 with 345-up 5lbs, then 405 x 5 singles, 315 x8 after, trying something new here
SLDL 2x10 Raw Grip 285 (pr on weight up 5lbs
Leg press 195 x20, 235x20,274x20,315x15-wasn't feeling up to front squats
Wide grip shrugs 195 3x10 up 10lbs
Db curls 3x8 with 45's up 10lbs
Ez curls 3x8 with 37.5/side up 5lbs

Felt ok, I will be changing my leg scheme a little but I think it will work. Pretty close to breaking a lot of pr's soon, also had Grappling practice yesterday, cardio is going well

 

[Lord_Suston]

A little change but good 2/10

Changing a little but hopefully for better

Flat bench-135x15,225x10, 275x8 , 295x6 felt good, 275 x6 tired but good, 225x10 Very tired. Had a great spotter today so I felt confident in loading the bar up. About .5 sec pause at bottom with no bounce .

Incline Flyes- 45's 3x10 Trying to hit flyes to stress Pec minor/pec major but using lighter weight to save shoulders and not use tris so much.
Decline Flyes 50's 3x10 Same idea

Pause benches- 2sec pause then explode up, 135x8, 155x8, 165x8
Push press 105 3x10-fast and easy

Gonna be making major changes to my routine soon, but all is going well