Fitness Log

[Tblock1]

nice workout bro

maybe just a suggestion-- do squats before bench. They take a lot more out of you!

also just wondering why you bench every workout.. you focusing on bringing up your bench?

I'm doing the smolov jr for bench for the 2nd time, that's why I'm benching 4 times a week usually (only 3 times this week because I was sick)

 

[Tblock1]

Goals Page

Current Lifts @ 180 or so All lifts current maxes, some may be higher now

Bench- 235
Squat- 285
Deadlift-335x2
Military Press-140
Power Clean-165
Front Squat-205
All Total-1365 Powerlifting total-855

Goals (plan to obtain these soon-not sure how soon though)

Bench-270 (or 1.5bw) (easiest)
Squat-360 (or 2x bw) (little harder)
Deadlift-450 (2.5x bw) (hardest)
Military press-180 (or 1x bw) (not too hard)
Power Clean-225 (or 1.25x bw) (technique!!!!!!!!1)
Front Squat-315 (or 1.75x bw) (harder-will need to front squat more)
All total-1800 Powerlifting total-1080

435 lb total gain, 225 lb powerlifting gain

Running Goals Conditioning Goals
-5:00 minute mile -100 pushups 2 minutes (solid form)
- 11:30 2 mile -100 situps 2 minutes (solid form)
-18:00 3 mile -20+ solid pullups
-Better running endurance overall -overall good pushups/situps/pullup endurance
-run minimum of 3 times a week


-currently my best mile is 5:14, best pushup time is 96 in 2 minutes, 59 in once minute
-those times have slipped though since I have concentrated on lifting and not ran and conditioned as much

 

[Tblock1]

Saturday 11/28

Warmup/Cardio 2 miles 15:02 on treadmill

Warmup Bench
45x10
115x5
135x5

Bench
2x3x210 PR
1x2x210 (failed 3rd rep)
2x3x210
2x2x210 (decided not to go to 3rd rep as I didn't have a spotter and dropping it on my chest hurts!)

I'm turning into a bench noob! AAHHH!. A 20 rep squat set will fix that on Monday though!

 

[Tblock1]

Monday 11/30/09

Warmup Bench
45x10
115x5
135x5

Bench
6x6x185 PR

Warmup Squat
45x10
135x5
205x3

Squat
0x285
0x285
0x285
AAAAHHH!!!! What happened to my squat! Motherfucker! I was supposed to do 2x2x285 for my routine, but I couldn't even get my old max once. WTF happened!!!!

Front Squat
4x2x195 PR (Used clean grip for first time and felt super solid)

Squat
1x20x165 PR
1x20x175 PR
1x5x185

WTF! I really need to revaluate my squatting routine as I couldn't get my old max from a month ago or so for one fucking rep!!!! I did two sets of 20 rep squats in a row, 1 minute break in between sets. Lets just say I say many strange things in the gym, and I can barely walk now. I almost did a 3rd 20 rep set with 185 but I wanted to be able to walk within the next month.

 

[JDid23]

shit dude good luck on your goals (especially deads haha)-- look intense

awesome workout on the 20 reppers.

 

[Scotsman]

Looking good man. Don't beat yourself up too much on missing your squats sometimes (especially with squats) you just have bad days. Keep up the good work you are making excellent progress.

Cheers,
Scotsman

 

[Tblock1]

Wednesday 12/02/09

Warmup Bench
45x20
115x10
135x5

Bench
3x5x195 PR ( I think)
1x4x195
1x5x195
1x3x195
1x3x195

Warm down
135x6
45x20

-Easy day today, was really tired so I just benched
I can still barely walk from those 2x20 rep squats!
Bench was supposed to be 7x5x190, but I bumped it to 195 instead, so I went to failure on 4 sets-----should have stayed at 190

Weight after lifting: 186.0 with shirt, workout shorts and boxers
-slight dehydrated, only got 70 ounces of liquid today

 

[Tblock1]

THIS IS AN OLD WORKOUT THAT I FORGOT TO POST

11/29/09
Sunday

Warmup Cardio: 5 minutes on bike, 89 calories burned

Warmup Military Press
45x10

Military Press
5x5x120 PR

Biceps barbell curl (haven't ever done these consistently)
1x8x85 (bar +70 lbs)
1x5x65

Alternating DB curls
1x5x40's(weak !)

Chinups
7 (tired)

Machine Preacher Curls (strict form, slow and steady, no rest)
1x2x60
1x4x50
1x6x40
1x7x30
1x10x20

Side Laterals
2x12x20's PR (2nd set wasn't as strict though)

Notes
I've worked my biceps directly a total of 4 times since I started this log, and 3 of those times I just did one set of curls. My biceps are really weak at direct work, and I was super pumped after one set of curls! I'm going to start doing one arm day a week.

 

[Tblock1]

Saturday 12/05/09

Cardio 2 miles 14:16 on treadmill
Stretching.....
Warmup Bench
45x15
45x10
95x5
115x5
135x5

Bench (9 reps 215, 15 reps total)
1x3x215 PR
1x2x215 (messed up 3rd rep)
1x2x215 (failed 3rd again)
1x2x215 (only tried 2, used closer grip)
1x6x185 (failed 7th rep, 215 took it outta me)

Front Squat (wrists hurt slightly with clean grip)
1x5x135 (warmup)
1x2x205 PR
1x1x225 PR
1x1x235 PR
1x0x245 (almost!!!)
4x2x205 PR (sets)
1x8x175 PR (damn tiring!!! )

 

[Tblock1]

Friday 12.04.09
Warmup: 2 miles 14:16 treadmill

Warmup bench
45x20
115x5
135x5

Bench
8x4x205 PR (yeahya!)
135x5

-Cut short on time