Saturday
Squat
up to 550 for a single
Bench
up to 410 for a single
Triceps Extensions
4 sets of 8
Then I helped move a hot tub in the mud. Lots of cardio work.
Mens Sana in Corpore Sano
8/25/12
8/23/12
Bench Press
Thursday
Bench
up to 425
I don't know when I'm going to be in the gym consistently again.
Mens Sana in Corpore Sano
Bench
up to 425
I don't know when I'm going to be in the gym consistently again.
Mens Sana in Corpore Sano
8/22/12
Bench Press / Squat - Split Session
Tuesday
5:30 AM
Bench Press
up to 385 close grip
Triceps Extensions
4 sets, descending reps, ascending weight
10:30 PM
Squat
up to 545 for two singles
*wore EFS heavy sleeves
Mens Sana in Corpore Sano
5:30 AM
Bench Press
up to 385 close grip
Triceps Extensions
4 sets, descending reps, ascending weight
10:30 PM
Squat
up to 545 for two singles
*wore EFS heavy sleeves
Mens Sana in Corpore Sano
8/12/12
Squat/Bench
Saturday
Squat
up to 500 for 2 singles
Bench Press
up to 365 for a single
I felt VERY weak this day. I really need to get more consistent with my training and especially with mobility and stretching. I was at a new gym today. It is perfect. No mirrors, plenty of good equipment and weights. The bars could have been better, but it's not much to complain about with a place that gets almost everything right. I need to sign up with these guys and get in there consistently.
Mens Sana in Corpore Sano
Squat
up to 500 for 2 singles
Bench Press
up to 365 for a single
I felt VERY weak this day. I really need to get more consistent with my training and especially with mobility and stretching. I was at a new gym today. It is perfect. No mirrors, plenty of good equipment and weights. The bars could have been better, but it's not much to complain about with a place that gets almost everything right. I need to sign up with these guys and get in there consistently.
Mens Sana in Corpore Sano
8/5/12
Bench Press
Saturday
Bench Press
up to 405, then 455 for a miss, then added slingshot and got 455 for 3
Lat Pulldown
3 sets of 10
Need to work on bench technique.
Mens Sana in Corpore Sano
Bench Press
up to 405, then 455 for a miss, then added slingshot and got 455 for 3
Lat Pulldown
3 sets of 10
Need to work on bench technique.
Mens Sana in Corpore Sano
7/28/12
Bench Press
Saturday
CG Bench Press
up to 365 for two sets of doubles with a pause, then 225 for 15
Triceps Extensions
4 sets of 10
CSR
3 sets of 10
Mens Sana in Corpore Sano
CG Bench Press
up to 365 for two sets of doubles with a pause, then 225 for 15
Triceps Extensions
4 sets of 10
CSR
3 sets of 10
Mens Sana in Corpore Sano
7/27/12
Squat
Thursday
SSB Squat to High Box
up to 615x1
GMs on Powersquat Machine
4 sets of 10
Mens Sana in Corpore Sano
SSB Squat to High Box
up to 615x1
GMs on Powersquat Machine
4 sets of 10
Mens Sana in Corpore Sano
7/24/12
Random Crap
Tuesday
A bunch of crap not worth mentioning in detail.
My neck/upper trap is very tight and in some pain.
Tomorrow I plan to go in and see if I can squat. Maybe do some reps if I can't go heavy.
Mens Sana in Corpore Sano
A bunch of crap not worth mentioning in detail.
My neck/upper trap is very tight and in some pain.
Tomorrow I plan to go in and see if I can squat. Maybe do some reps if I can't go heavy.
Mens Sana in Corpore Sano
7/23/12
Bench Press w PR
Sunday
Bench
45x5, 95/135/225x2, 315/365/405/440x1, 175 plus 50lbs chain for 20
*PR!
JM Press
4 sets
Mens Sana in Corpore Sano
7/21/12
Deadlift
Saturday
Deadlift (conventional)
135/225/315/415x2, 435x1, 435/435x2
Leg Press
3 sets of 10
Adduction Machine
3 sets of 10
Abduction Machine
3 sets of 10
Mens Sana in Corpore Sano
Deadlift (conventional)
135/225/315/415x2, 435x1, 435/435x2
Leg Press
3 sets of 10
Adduction Machine
3 sets of 10
Abduction Machine
3 sets of 10
Mens Sana in Corpore Sano
7/19/12
Bench Press
Thursday
CG Bench Press
45x5, 135/185/225x2, 275/315/365/385x1, 390x2
*PR double
Triceps Extensions
5 sets of 10, ascending weight
Machine Row
2 sets of 10
Mens Sana in Corpore Sano
CG Bench Press
45x5, 135/185/225x2, 275/315/365/385x1, 390x2
*PR double
Triceps Extensions
5 sets of 10, ascending weight
Machine Row
2 sets of 10
Mens Sana in Corpore Sano
7/17/12
Squat
Tuesday
Squat
45x5, 135/225x2, 315/405/495/545/585x1
RDL
3 sets of 8
I wanted to work up heavy with my "new" toes out stance and get legit depth. RDLs were added basically because we had time and I feel like I need to do more than one exercise on lower days.
Mens Sana in Corpore Sano
Squat
45x5, 135/225x2, 315/405/495/545/585x1
RDL
3 sets of 8
I wanted to work up heavy with my "new" toes out stance and get legit depth. RDLs were added basically because we had time and I feel like I need to do more than one exercise on lower days.
Mens Sana in Corpore Sano
7/16/12
Bench Press
Monday
CG Bench Press
up to 365 for a double
Lat Pulldown
3 sets of 10
Tri Extensions
4 sets of 10
Weird Rowing Cable Machine Thing
3 sets of 10
Mens Sana in Corpore Sano
CG Bench Press
up to 365 for a double
Lat Pulldown
3 sets of 10
Tri Extensions
4 sets of 10
Weird Rowing Cable Machine Thing
3 sets of 10
Mens Sana in Corpore Sano
7/15/12
Squat
Saturday
Squat with 50 lbs Chains
up to 545 for two singles
That's it. Tired from judging a meet today.
7/9/12
Bench Press
Monday
CG Bench Press
45xlots, 135/185/225/275/315/365x2, (added slingshot) 405x5
Triceps Extensions
20, 20, 20, 40
Off tomorrow, Wednesday is squat.
Mens Sana in Corpore Sano
CG Bench Press
45xlots, 135/185/225/275/315/365x2, (added slingshot) 405x5
Triceps Extensions
20, 20, 20, 40
Off tomorrow, Wednesday is squat.
Mens Sana in Corpore Sano
7/8/12
7/7/12
Squat/Bench
Saturday
Squat
135x3, 225/315x2, 405/495/545/545/565x1
CG Bench Press
135x3, 185/225x2, 275/315/365/405x1
Lat Pulldown
1 set of 10
*had to leave early as I was developing a migraine
I didn't get in two lower sessions this week, but I hope to make it up tomorrow or Monday.
Mens Sana in Corpore Sano
Squat
135x3, 225/315x2, 405/495/545/545/565x1
CG Bench Press
135x3, 185/225x2, 275/315/365/405x1
Lat Pulldown
1 set of 10
*had to leave early as I was developing a migraine
I didn't get in two lower sessions this week, but I hope to make it up tomorrow or Monday.
Mens Sana in Corpore Sano
7/5/12
Bench Press
Thursday
CG Bench Press
45x5, 135x3, 185/225/275/315/365x2, 385x1
*still having trouble getting set up and staying tight because of my neck/shoulder
Dumbbell Pullover
45x10, 70x10x3sets
Triceps Pushdowns
10, 10, 20, 15
Mens Sana in Corpore Sano
CG Bench Press
45x5, 135x3, 185/225/275/315/365x2, 385x1
*still having trouble getting set up and staying tight because of my neck/shoulder
Dumbbell Pullover
45x10, 70x10x3sets
Triceps Pushdowns
10, 10, 20, 15
Mens Sana in Corpore Sano
6/30/12
Squat/Bench
Saturday
Squat
45x5, 135x3, 225/315/405/455/505/505x2
CG Bench Press
45/135/185/275/275 x 5
*rep work today, heavy work on Monday
Rows
2 x 10, then a set of 8 with the whole stack
Hopefully this week I won't have to do full body sessions to get all my work in.
Mens Sana in Corpore Sano
Squat
45x5, 135x3, 225/315/405/455/505/505x2
CG Bench Press
45/135/185/275/275 x 5
*rep work today, heavy work on Monday
Rows
2 x 10, then a set of 8 with the whole stack
Hopefully this week I won't have to do full body sessions to get all my work in.
Mens Sana in Corpore Sano
6/26/12
Bench/Squat and PR
Tuesday
Bench Press
45x5, 135x3, 185/225/275/315x2, 315x5
*called it there as I was alone in the gym
Squat
55x5, 145x3, 235x2, 325/415/505/555/610x1, 415/415x3
*610 is a PR without wraps
Pull Thrus
3 sets of 10
Went out to the Dino Gym in Salina today. Got to talk to a couple of guys I rarely see. Darn nice gym... and they have a genuine squat bar! It was very cool to get to visit.
Mens Sana in Corpore Sano
Bench Press
45x5, 135x3, 185/225/275/315x2, 315x5
*called it there as I was alone in the gym
Squat
55x5, 145x3, 235x2, 325/415/505/555/610x1, 415/415x3
*610 is a PR without wraps
Pull Thrus
3 sets of 10
Went out to the Dino Gym in Salina today. Got to talk to a couple of guys I rarely see. Darn nice gym... and they have a genuine squat bar! It was very cool to get to visit.
Mens Sana in Corpore Sano
6/19/12
Squat
Tuesday
Squat
135x5, 225/315/405x2, 495/545/565/575x1
*3 sets above 90%, 1 above 95%, last one was a grinder
Planks
3 sets
I'm out of the gym for the rest of the week to take a break and deload. I'll be back in there this weekend or early next week looking for PRs in the bench and squat with wraps. I have a lot of confidence that this is gonna go very well for me.
Mens Sana in Corpore Sano
Squat
135x5, 225/315/405x2, 495/545/565/575x1
*3 sets above 90%, 1 above 95%, last one was a grinder
Planks
3 sets
I'm out of the gym for the rest of the week to take a break and deload. I'll be back in there this weekend or early next week looking for PRs in the bench and squat with wraps. I have a lot of confidence that this is gonna go very well for me.
Mens Sana in Corpore Sano
6/18/12
CG Bench Press w Slingshot
Monday
CG Bench Press
45x5, 135/185x3, 225/275/315/365x1, (added slingshot) 405x1, 455x0
*training partner took the 455 prematurely
Row
4 sets of 10
Pullover
4 sets of 10
Mens Sana in Corpore Sano
CG Bench Press
45x5, 135/185x3, 225/275/315/365x1, (added slingshot) 405x1, 455x0
*training partner took the 455 prematurely
Row
4 sets of 10
Pullover
4 sets of 10
Mens Sana in Corpore Sano
6/15/12
Squat
Friday
Squat
up to 495 for 3 sets of 2
My right leg was starting to tighten up a lot so I shut it down there. One more upper and one more lower session left and then I'll test my lifts. I can't justify going to the NASA meet when I disagree with their hypocrisy regarding drugs.
Mens Sana in Corpore Sano
Squat
up to 495 for 3 sets of 2
My right leg was starting to tighten up a lot so I shut it down there. One more upper and one more lower session left and then I'll test my lifts. I can't justify going to the NASA meet when I disagree with their hypocrisy regarding drugs.
Mens Sana in Corpore Sano
6/13/12
CG Bench Press
Wednesday
Close-Grip Bench Press
up to 385, then a miss at 405, then back down to 315 for five
Lat Pulldown (pronated grip)
3 sets of 10
The pronated grip on the pulldowns seems to recruit my latissimus dorsi more. I've never been told this.
Mens Sana in Corpore Sano
Close-Grip Bench Press
up to 385, then a miss at 405, then back down to 315 for five
Lat Pulldown (pronated grip)
3 sets of 10
The pronated grip on the pulldowns seems to recruit my latissimus dorsi more. I've never been told this.
Mens Sana in Corpore Sano
6/12/12
Squat
Tuesday
Squat
up to 405 in doubles. Right QL and IT band felt like hell so I quit early.
Lat Pulldowns
5 sets with underhand grip.
I had a massage last night. I think it did a lot for me but it's gonna take a couple more to get back to normal. I'm gonna keep up the foam rolling and stuff as a supplement. Close grip bench tomorrow.
Mens Sana in Corpore Sano
Squat
up to 405 in doubles. Right QL and IT band felt like hell so I quit early.
Lat Pulldowns
5 sets with underhand grip.
I had a massage last night. I think it did a lot for me but it's gonna take a couple more to get back to normal. I'm gonna keep up the foam rolling and stuff as a supplement. Close grip bench tomorrow.
Mens Sana in Corpore Sano
6/11/12
Bench Press (PR)
Sunday
Bench Press
45x5, 135x2, 225/275/315/375/430x1
*PR again!
Cable Crossover
70 lbs x 16, x 10
*purpose of this is to help with my sticking point on the bench
Mens Sana in Corpore Sano
6/8/12
Bench/Squat (PR)
Friday
Bench
up to 365x1 and a miss at 405.
I'm going to stick exclusively to close grip at the university gym until they get the new benches in. I hope they're better. I can't bench heavy there because of the rack heights.
Squat
135x5, 225x2, 315/405/495/545/600x1
*PR... in fact, this is basically my first double bodyweight squat. I weighed in around 304 with clothes on and wearing my Chuck Taylors.
Mens Sana in Corpore Sano
Bench
up to 365x1 and a miss at 405.
I'm going to stick exclusively to close grip at the university gym until they get the new benches in. I hope they're better. I can't bench heavy there because of the rack heights.
Squat
135x5, 225x2, 315/405/495/545/600x1
*PR... in fact, this is basically my first double bodyweight squat. I weighed in around 304 with clothes on and wearing my Chuck Taylors.
Mens Sana in Corpore Sano
6/2/12
Lower/Conditioning
Saturday
I spent a little over 5 hours loading boxes into a moving van for my now-former boss. A professor of over 20 years has a LOT of books. It was nice to skip the regular stuff, especially because my legs/hips have been feeling like crap lately.
Mens Sana in Corpore Sano
I spent a little over 5 hours loading boxes into a moving van for my now-former boss. A professor of over 20 years has a LOT of books. It was nice to skip the regular stuff, especially because my legs/hips have been feeling like crap lately.
Mens Sana in Corpore Sano
6/1/12
Close-Grip Bench
Friday
Bench Press
45 x 5, 95/135/225/275/315/365 x 3
Triceps Pushdowns
4 sets of 10
Mens Sana in Corpore Sano
Bench Press
45 x 5, 95/135/225/275/315/365 x 3
Triceps Pushdowns
4 sets of 10
Mens Sana in Corpore Sano
5/30/12
SQUAT
Wednesday
Squat
45x10, 135/225x2, 315/405/495/545/545x1
*second one at 545 felt very good
Mens Sana in Corpore Sano
Squat
45x10, 135/225x2, 315/405/495/545/545x1
*second one at 545 felt very good
Mens Sana in Corpore Sano
5/28/12
BENCH PRESS (PR)
Monday
Bench Press
45/45x10, 95/135/185x2, (added chains) 185/235/275/325x1, (chains off) 365/395/425x1
*PR by 10 lbs.
Extensions
2 sets of 10
Lat Pulldown
3 sets of 10
*underhand grip
Mens Sana in Corpore Sano
Bench Press
45/45x10, 95/135/185x2, (added chains) 185/235/275/325x1, (chains off) 365/395/425x1
*PR by 10 lbs.
Extensions
2 sets of 10
Lat Pulldown
3 sets of 10
*underhand grip
Mens Sana in Corpore Sano
5/25/12
REP SQUAT
Friday
Squat
45 x 10, 135/225/315/405/405 x 5
Rows
3 sets of 10, slow eccentric
I am burned out from all the heavy squats the past few weeks. I need to do some soft tissue work on my right leg and try to get my right hip flexor to loosen up, too.
Mens Sana in Corpore Sano
Squat
45 x 10, 135/225/315/405/405 x 5
Rows
3 sets of 10, slow eccentric
I am burned out from all the heavy squats the past few weeks. I need to do some soft tissue work on my right leg and try to get my right hip flexor to loosen up, too.
Mens Sana in Corpore Sano
5/22/12
PR SQUAT
Tuesday
Squat
45x5, 135x2, 225/315/405/455/495/545/595x1
*PR
That was all I had.
Mens Sana in Corpore Sano
Squat
45x5, 135x2, 225/315/405/455/495/545/595x1
*PR
That was all I had.
Mens Sana in Corpore Sano
5/21/12
REP BENCH PRESS
Monday
Bench Press
45x10, 135x10, 185x8, 225/225/225x8
*55%
Tri Extensions
4 sets of 10
*up to full stack on the last two sets
Squats tomorrow morning. Would have done them tonight but the place was packed. Can't wait til we get some more racks at the gym.
Mens Sana in Corpore Sano
Bench Press
45x10, 135x10, 185x8, 225/225/225x8
*55%
Tri Extensions
4 sets of 10
*up to full stack on the last two sets
Squats tomorrow morning. Would have done them tonight but the place was packed. Can't wait til we get some more racks at the gym.
Mens Sana in Corpore Sano
PR SlingShot Bench
Sunday
Bench Press
(added 1 chain/side) 45x5, 135/185x2, 235/285/325x1, (took off chain) 365x1, (added slingshot) 405/455/505x1
*PR!
Lat Pulldown (underhand)
4 sets of 10
*trying to get my biceps stretched a bit so I have normal ROM
Mens Sana in Corpore Sano
5/19/12
PR SQUAT
Saturday
Squat
45x5, 135x3, 225/315/405x1, (add short wraps) 455/495/545/585/615x1
PR! woo hoo!
5/18/12
CLOSE GRIP BENCH
Friday
Close Grip Bench (pinkie on the ring)
up to 315x3, then 365x1 with comp grip
*max triple... plan to keep doing these
Row
4 sets of 10, ascending weight
Pushdowns
3 sets of 15
Mens Sana in Corpore Sano
Close Grip Bench (pinkie on the ring)
up to 315x3, then 365x1 with comp grip
*max triple... plan to keep doing these
Row
4 sets of 10, ascending weight
Pushdowns
3 sets of 15
Mens Sana in Corpore Sano
5/16/12
SQUAT
Wednesday
Squat
up to 405/495/555/555/555/555 x 1
Leg Press
4 sets of 8
*ascending weight
Mens Sana in Corpore Sano
Squat
up to 405/495/555/555/555/555 x 1
Leg Press
4 sets of 8
*ascending weight
Mens Sana in Corpore Sano
5/15/12
BENCH PRESS
Monday
Bench
45x5, 135x3, (added doubled monster mini bands) 135x2, 160/210/250/300x1, (took off bands), 385/385/385/385x1
*bands added between 100 and 120 lbs at the top
Dumbbell Bench
85 lbs. for 5 sets of 10
*this wasn't my idea, haha
Not a bad night. I paused the last couple sets of 385 and they went well. I hope that's a good sign for the meet.
Mens Sana in Corpore Sano
Bench
45x5, 135x3, (added doubled monster mini bands) 135x2, 160/210/250/300x1, (took off bands), 385/385/385/385x1
*bands added between 100 and 120 lbs at the top
Dumbbell Bench
85 lbs. for 5 sets of 10
*this wasn't my idea, haha
Not a bad night. I paused the last couple sets of 385 and they went well. I hope that's a good sign for the meet.
Mens Sana in Corpore Sano
5/12/12
SQUAT
Saturday
Squat
up to 495/525/545/565 x 1
*last one was tough so I shut it down... good to get 3 sets above 90%
And that's it!
Mens Sana in Corpore Sano
Squat
up to 495/525/545/565 x 1
*last one was tough so I shut it down... good to get 3 sets above 90%
And that's it!
Mens Sana in Corpore Sano
5/10/12
MACHINE LOWER
Thursday
Leg Press
6 sets of 10, ascending weight
45* Back Raises
3 sets of 8
The (only) dead lift platform was in use while we were there so we had to hit up the broski lifts today.
Quote from KSU Rec employee when asked when the new weight room will be open:
"They said it's going to be sometime this summer but I doubt it. Probably sometime this fall."
I don't know how many years its been, but I'm fairly certain it was promised to be finished a long time ago.
Mens Sana in Corpore Sano
Leg Press
6 sets of 10, ascending weight
45* Back Raises
3 sets of 8
The (only) dead lift platform was in use while we were there so we had to hit up the broski lifts today.
Quote from KSU Rec employee when asked when the new weight room will be open:
"They said it's going to be sometime this summer but I doubt it. Probably sometime this fall."
I don't know how many years its been, but I'm fairly certain it was promised to be finished a long time ago.
Mens Sana in Corpore Sano
5/8/12
BENCH/SQUAT
Monday
Bench Press (doubled monster minis... approx 110 lbs at the top)
45x10, 135x5, 185x2, (add bands) 185x2, 225x2, 255x2, 275x2, 305x2
Squat
45x5, 135x2, 225x2, 315x2, 405x2, 455x2, 495x1, 525x1
*last one was fast but felt like crap
I really need a nice long massage.
Mens Sana in Corpore Sano
Bench Press (doubled monster minis... approx 110 lbs at the top)
45x10, 135x5, 185x2, (add bands) 185x2, 225x2, 255x2, 275x2, 305x2
Squat
45x5, 135x2, 225x2, 315x2, 405x2, 455x2, 495x1, 525x1
*last one was fast but felt like crap
I really need a nice long massage.
Mens Sana in Corpore Sano
5/5/12
DEADLIFT
Saturday
Deadlift
135x5, 225x3, 275x2, 315x2, 365/365x1, 405/405x1, 455x1
Leg Press
10, 10, 10
Bodyweight is down to 304. I guess we've really just cleaned up our eating and it's finally paying off.
Mens Sana in Corpore Sano
Deadlift
135x5, 225x3, 275x2, 315x2, 365/365x1, 405/405x1, 455x1
Leg Press
10, 10, 10
Bodyweight is down to 304. I guess we've really just cleaned up our eating and it's finally paying off.
Mens Sana in Corpore Sano
5/4/12
BENCH PRESS
Friday
Bench Press
45/45x10, 135/185x2, 225x1, 275/315x2, 365/385x1, 225x5
*neck is still sorta messed up
Machine OHP
12, 10, 10
Machine Row
10, 10, 10
Pulldowns
10, 8, 8
*underhand grip
Wanted to get plenty of work in since I missed yesterday. I think I need to re-evaluate my heavy pressing. The benches at the rec are horrible for that sort of thing.
Mens Sana in Corpore Sano
Bench Press
45/45x10, 135/185x2, 225x1, 275/315x2, 365/385x1, 225x5
*neck is still sorta messed up
Machine OHP
12, 10, 10
Machine Row
10, 10, 10
Pulldowns
10, 8, 8
*underhand grip
Wanted to get plenty of work in since I missed yesterday. I think I need to re-evaluate my heavy pressing. The benches at the rec are horrible for that sort of thing.
Mens Sana in Corpore Sano
4/28/12
SQUAT
Saturday
Squat
135/135x5, 225/315/405x2, 455x1, (added wraps) 495/585x1
*neck was tweaked a bit
135 x 3 sets x 8 reps
Mens Sana in Corpore Sano
Squat
135/135x5, 225/315/405x2, 455x1, (added wraps) 495/585x1
*neck was tweaked a bit
135 x 3 sets x 8 reps
Mens Sana in Corpore Sano
4/27/12
BENCH (PAUSE)
Thursday
BENCH w/ PAUSE
up to 315/335/365/385/405 x 1, 425 x miss
PUSHDOWNS
5 sets of 15
*ascending weight
ONE-ARM MACHINE ROW
12, 10, 8
Mens Sana in Corpore Sano
BENCH w/ PAUSE
up to 315/335/365/385/405 x 1, 425 x miss
PUSHDOWNS
5 sets of 15
*ascending weight
ONE-ARM MACHINE ROW
12, 10, 8
Mens Sana in Corpore Sano
4/25/12
DEADLIFT
Wednesday
DEADLIFT
135/135x3, 225/315/365x2, 455/455 x 1
PLANK
3 sets
Mens Sana in Corpore Sano
DEADLIFT
135/135x3, 225/315/365x2, 455/455 x 1
PLANK
3 sets
Mens Sana in Corpore Sano
4/22/12
BENCH PRESS
Sunday
BENCH
45/45x10, 135/185/225x3, 275/315x2
*joints were on fire so I quit
*paused the last two sets
TRI PUSHDOWNS
12, 10, 10, 8
*ascending weight
Mens Sana in Corpore Sano
BENCH
45/45x10, 135/185/225x3, 275/315x2
*joints were on fire so I quit
*paused the last two sets
TRI PUSHDOWNS
12, 10, 10, 8
*ascending weight
Mens Sana in Corpore Sano
4/21/12
SQUAT (PR)
Saturday
SQUAT
135x5, 225/315/405/455x2, 495/545/585x1
PLANK
3 sets
Mens Sana in Corpore Sano
SQUAT
135x5, 225/315/405/455x2, 495/545/585x1
PLANK
3 sets
Mens Sana in Corpore Sano
4/17/12
BENCH PRESS
Monday
BENCH PRESS
up to 315+50 lbs chain for 3 sets of 3, then 405 and 455 with the slingshot, then a miss at 505.
MACHINE ROWS
4 total sets, 2 20% drop sets
Planned to squat but didn't have the energy. My neck is a little tight but I'm trying to get it to loosen up before bed. Wednesday I'll squat.
Mens Sana in Corpore Sano
BENCH PRESS
up to 315+50 lbs chain for 3 sets of 3, then 405 and 455 with the slingshot, then a miss at 505.
MACHINE ROWS
4 total sets, 2 20% drop sets
Planned to squat but didn't have the energy. My neck is a little tight but I'm trying to get it to loosen up before bed. Wednesday I'll squat.
Mens Sana in Corpore Sano
4/12/12
BENCH PRESS
Thursday
BENCH PRESS
45x10, 135/185/225/275x3, 315/365/385x2, 400x1
PUSHDOWNS
5 sets of 10, ascending weight
Mens Sana in Corpore Sano
BENCH PRESS
45x10, 135/185/225/275x3, 315/365/385x2, 400x1
PUSHDOWNS
5 sets of 10, ascending weight
Mens Sana in Corpore Sano
4/10/12
4/7/12
4/5/12
4/1/12
DEAD LIFT
Sunday
DEAD LIFT
135/225/295/365/435/455x2 (switched to sumo) 405x1
LEG PRESS
4 sets of 10, ascending weight
I remember now why I quit pulling conventional...
Mens Sana in Corpore Sano
DEAD LIFT
135/225/295/365/435/455x2 (switched to sumo) 405x1
LEG PRESS
4 sets of 10, ascending weight
I remember now why I quit pulling conventional...
Mens Sana in Corpore Sano
3/31/12
SQUAT
Saturday
SQUAT
45x5, 135/225/315/405/495x2, 545/545x1
PULL THRU
2 sets
HIP EXTENSION
3 sets
Mens Sana in Corpore Sano
SQUAT
45x5, 135/225/315/405/495x2, 545/545x1
PULL THRU
2 sets
HIP EXTENSION
3 sets
Mens Sana in Corpore Sano
3/30/12
BENCH ACCESSORY
Friday
INCLINE BENCH MACHINE
4 sets of 10, ascending weight
MACHINE ROW
4 sets of 10, ascending weight
LAT PULLDOWN
3 sets of 10, ascending weight
Mens Sana in Corpore Sano
INCLINE BENCH MACHINE
4 sets of 10, ascending weight
MACHINE ROW
4 sets of 10, ascending weight
LAT PULLDOWN
3 sets of 10, ascending weight
Mens Sana in Corpore Sano
3/29/12
BACK ON SCHEDULE BENCH
Thursday
BENCH PRESS
up to 365x2, then 405x4 and 455x2 with the slingshot
PUSHDOWNS
5 sets of 10, ascending weight
Back on track. Tomorrow I plan to squat heavy and leave the bodybuilding stuff for the weekend.
Mens Sana in Corpore Sano
BENCH PRESS
up to 365x2, then 405x4 and 455x2 with the slingshot
PUSHDOWNS
5 sets of 10, ascending weight
Back on track. Tomorrow I plan to squat heavy and leave the bodybuilding stuff for the weekend.
Mens Sana in Corpore Sano
3/25/12
BENCH PRESS & FUTURE MEETS
Sunday
BENCH PRESS
365x1, 405x3 with slingshot
TRICEPS PUSHDOWNS**
4 sets of 10
FACE PULLS**
4 sets of 10
**superset
There is a strongman meet in May that I will probably go to watch. I might end up competing, as most of the events are static.
I talked to some guys this weekend at the meet and I think I'll go ahead and lift in July in Salina. If my HRT sets off their test (assuming they even test me), then so be it.
Mens Sana in Corpore Sano
BENCH PRESS
365x1, 405x3 with slingshot
TRICEPS PUSHDOWNS**
4 sets of 10
FACE PULLS**
4 sets of 10
**superset
There is a strongman meet in May that I will probably go to watch. I might end up competing, as most of the events are static.
I talked to some guys this weekend at the meet and I think I'll go ahead and lift in July in Salina. If my HRT sets off their test (assuming they even test me), then so be it.
Mens Sana in Corpore Sano
3/20/12
BENCH ACCESSORY
Monday
BENCH PRESS
up to 225 for 2 sets of 5
LAT PULLDOWN
3 sets of 12
Switched gyms this weekend. Went in a little late in the morning and realized I was liable to get a ticket so I just left. This "weekend" I'll have to go in Thursday and Friday mornings since we'll be out of town on Saturday.
My old training partners have a meet on Saturday so I'm hoping to help them out for the squat and bench.
Mens Sana in Corpore Sano
BENCH PRESS
up to 225 for 2 sets of 5
LAT PULLDOWN
3 sets of 12
Switched gyms this weekend. Went in a little late in the morning and realized I was liable to get a ticket so I just left. This "weekend" I'll have to go in Thursday and Friday mornings since we'll be out of town on Saturday.
My old training partners have a meet on Saturday so I'm hoping to help them out for the squat and bench.
Mens Sana in Corpore Sano
3/18/12
BENCH PRESS
Sunday
BENCH PRESS
45/45/135x5, 185/225/275x3, 315/335x2, (added slingshot) 405x3
TRICEPS PUSHDOWNS
10, 8, 6, 6
Mens Sana in Corpore Sano
BENCH PRESS
45/45/135x5, 185/225/275x3, 315/335x2, (added slingshot) 405x3
TRICEPS PUSHDOWNS
10, 8, 6, 6
Mens Sana in Corpore Sano
3/17/12
3/12/12
BENCH PRESS
Sunday
HEAVY BENCH PRESS
45/45x5, 135/185/225/275/315/335/365x3, (added slingshot) 405/425x3
CLOSE GRIP BENCH PRESS (thumb length from smooth)
3 sets of 5 @ 225
CABLE ROW
5 sets of 10 (ascending weight)
Had to smash everything into 2 days this weekend. Next weekend should be better.
Mens Sana in Corpore Sano
HEAVY BENCH PRESS
45/45x5, 135/185/225/275/315/335/365x3, (added slingshot) 405/425x3
CLOSE GRIP BENCH PRESS (thumb length from smooth)
3 sets of 5 @ 225
CABLE ROW
5 sets of 10 (ascending weight)
Had to smash everything into 2 days this weekend. Next weekend should be better.
Mens Sana in Corpore Sano
3/9/12
SQUAT
Friday
SQUAT
45/135/225/315/365/405/455/495/495 x 2
HIGH BAR GOOD MORNING
3 sets of 10
Nothing special. I had to go in late tonight... felt awful.
Mens Sana in Corpore Sano
SQUAT
45/135/225/315/365/405/455/495/495 x 2
HIGH BAR GOOD MORNING
3 sets of 10
Nothing special. I had to go in late tonight... felt awful.
Mens Sana in Corpore Sano
3/4/12
BENCH PRESS
Sunday
BENCH PRESS
up to 365, then 405, 455 with slingshot
TRICEPS PUSHDOWNS
12/10/10/8/8, ascending weight
Starting my new program next week.
Mens Sana in Corpore Sano
BENCH PRESS
up to 365, then 405, 455 with slingshot
TRICEPS PUSHDOWNS
12/10/10/8/8, ascending weight
Starting my new program next week.
Mens Sana in Corpore Sano
3/2/12
BENCH PRESS TEST
Thursday
BENCH PRESS
45x5, 135/185/225/275/315/365/395x1, 435x0
Very tired tonight. No excuses, but I wasn't going to give it another shot.
Mens Sana in Corpore Sano
BENCH PRESS
45x5, 135/185/225/275/315/365/395x1, 435x0
Very tired tonight. No excuses, but I wasn't going to give it another shot.
Mens Sana in Corpore Sano
2/29/12
SQUAT TEST NIGHT
Tuesday
SQUAT
up to 495, then added wraps and went 545, 585. tried to squat 635 but the plates fell off
Video:
Mens Sana in Corpore Sano
SQUAT
up to 495, then added wraps and went 545, 585. tried to squat 635 but the plates fell off
Video:
Mens Sana in Corpore Sano
2/25/12
BENCH PRESS W/ SLINGSHOT
Saturday
week 2 day 1
BENCH PRESS
up to 385 for 2 singles, then up to 455 for a single with the slingshot
TRICEPS PUSHDOWNS
4 sets of 10, ascending weight, 1 minute rest
I'm going to do my test days two weeks earlier in order to accommodate my work schedule. I will test my bench most likely on Thursday the 1st and squat on Friday the 2nd.
Mens Sana in Corpore Sano
week 2 day 1
BENCH PRESS
up to 385 for 2 singles, then up to 455 for a single with the slingshot
TRICEPS PUSHDOWNS
4 sets of 10, ascending weight, 1 minute rest
I'm going to do my test days two weeks earlier in order to accommodate my work schedule. I will test my bench most likely on Thursday the 1st and squat on Friday the 2nd.
Mens Sana in Corpore Sano
2/24/12
SQUAT w/ WRAPS
Friday
week 3 day 2
SQUAT
up to 495; then 495, 545, 585 with knee wraps
I was able to try out my new Inzer Gripper knee wraps this morning. I liked them pretty well, but I do see why a lot of guys are saying the 2.0 meter wraps don't fit on their legs. I wasn't able to wrap as much as I would like, but it's worth it to be able to wrap my own knees and they definitely make it easier to do so.
Big changes at work. My major adviser is leaving for another job. It's kind of a tough thing right in the middle of my PhD work, but I think I'm going to land on both feet. I have a good replacement for him and he's going to stay on my committee.
I have no excuses for missing two days this week. I've had to move things around, so heavy bench will be Sundays. This is because I moved my Thursday to Wednesday. I want to avoid doing heavy bench the day after I squat. So, it will be Sunday-heavy bench, Tuesday-light squat, Wednesday-light bench, Friday-heavy squat.
Mens Sana in Corpore Sano
week 3 day 2
SQUAT
up to 495; then 495, 545, 585 with knee wraps
I was able to try out my new Inzer Gripper knee wraps this morning. I liked them pretty well, but I do see why a lot of guys are saying the 2.0 meter wraps don't fit on their legs. I wasn't able to wrap as much as I would like, but it's worth it to be able to wrap my own knees and they definitely make it easier to do so.
Big changes at work. My major adviser is leaving for another job. It's kind of a tough thing right in the middle of my PhD work, but I think I'm going to land on both feet. I have a good replacement for him and he's going to stay on my committee.
I have no excuses for missing two days this week. I've had to move things around, so heavy bench will be Sundays. This is because I moved my Thursday to Wednesday. I want to avoid doing heavy bench the day after I squat. So, it will be Sunday-heavy bench, Tuesday-light squat, Wednesday-light bench, Friday-heavy squat.
Mens Sana in Corpore Sano
2/19/12
BENCH PRESS
Sunday
week 3 day 1
BENCH PRESS
up to 345 for 3 sets of 3, then 365 for a double
TRICEPS PUSHDOWNS
20, 10, 10, 10
*minimal rest
big pump...
Mens Sana in Corpore Sano
week 3 day 1
BENCH PRESS
up to 345 for 3 sets of 3, then 365 for a double
TRICEPS PUSHDOWNS
20, 10, 10, 10
*minimal rest
big pump...
Mens Sana in Corpore Sano
2/17/12
SQUAT
Friday
week 4 day 3
SQUAT
up to 495/515/545x1
Most weight I've handled without bands or chains in awhile.
Mens Sana in Corpore Sano
week 4 day 3
SQUAT
up to 495/515/545x1
Most weight I've handled without bands or chains in awhile.
Mens Sana in Corpore Sano
2/16/12
BENCH PRESS
Thursday
week 4 day 2
BENCH PRESS
up to 365x1, (added slingshot) 385/405/425x2
*no handoffs
CABLE ROW
3 sets of 10
Missed Tuesday on purpose. Was feeling beat up.
Switching to mornings, so I'll be on my own for awhile. Tomorrow at 5 AM, squats.
Mens Sana in Corpore Sano
week 4 day 2
BENCH PRESS
up to 365x1, (added slingshot) 385/405/425x2
*no handoffs
CABLE ROW
3 sets of 10
Missed Tuesday on purpose. Was feeling beat up.
Switching to mornings, so I'll be on my own for awhile. Tomorrow at 5 AM, squats.
Mens Sana in Corpore Sano
2/13/12
BENCH PRESS
Sunday
Week 4 day 1
Bench w 50#s chain
Up to 3 sets of 4 @ 275, then singles @ 315 & 365
Cable rows
5 sets of @10 ascending weight, no rest
2 sets of 5 with slow eccentrics
2/11/12
SQUAT w/ CHAINS
Friday
week 5 day 4
SQUAT w/ 50 LBS CHAINS
45x3, (added chains) 45/135/225/315/365/405/455/495/545
*will be lookin' for that 600+ squat in March
BAND PUSHDOWNS
4 sets of 15
*making up assistance work from Thursday
Mens Sana in Corpore Sano
2/9/12
BENCH PRESS w/ CHAINS
Thursday
week 5 day 3
BENCH PRESS w/ 50 LBS CHAINS
up to 365 for 3 singles, then 405 for 2 doubles with the slingshot
*Ran out of time. Tomorrow is chain squats.
Mens Sana in Corpore Sano
week 5 day 3
BENCH PRESS w/ 50 LBS CHAINS
up to 365 for 3 singles, then 405 for 2 doubles with the slingshot
*Ran out of time. Tomorrow is chain squats.
Mens Sana in Corpore Sano
2/8/12
SQUAT
Tuesday
week 6 day 3
SSB GOOD MORNINGS
75/165/215/255/305/345/365/365/255 x 3
Hamstrings were still fried from last Friday. Quit for the night.
Mens Sana in Corpore Sano
week 6 day 3
SSB GOOD MORNINGS
75/165/215/255/305/345/365/365/255 x 3
Hamstrings were still fried from last Friday. Quit for the night.
Mens Sana in Corpore Sano
2/6/12
BENCH PRESS (PR)
Sunday
week 5 day 1
BENCH PRESS
up to 335 for 4 sets of 3, then 375 and 415
*new PR
LAT ROWS
25, 15, 15 reps
*FEEL THE BURN
In the video, you can see the definition of my ab. hahhaa
Mens Sana in Corpore Sano
2/4/12
SQUAT w/ MONSTER MINIS
Friday
week 7 day 4
SQUAT w/ MONSTER MINI BANDS DOUBLED
up to 455 for 2 singles
GM
bar for 50 reps
Good stuff.
Mens Sana in Corpore Sano
week 7 day 4
SQUAT w/ MONSTER MINI BANDS DOUBLED
up to 455 for 2 singles
GM
bar for 50 reps
Good stuff.
Mens Sana in Corpore Sano
2/3/12
BENCH w/ SLINGSHOT
Thursday
week6 day 3
BENCH PRESS
45/135x3, 185/225/275/315/345/375x1, (added slingshot) 405/455/485/500x1
*PR!!! best before today was 465
ROWS
3 sets of 10
My right biceps tendon finally loosened up. I found the spot in the side/back of my neck that was TIGHT and got it worked out (with the help of my lovely wife). I was amazed at how fast all my sets were tonight. I deviated from my plan because my arms just felt better than they have in months.
Mens Sana in Corpore Sano
week6 day 3
BENCH PRESS
45/135x3, 185/225/275/315/345/375x1, (added slingshot) 405/455/485/500x1
*PR!!! best before today was 465
ROWS
3 sets of 10
My right biceps tendon finally loosened up. I found the spot in the side/back of my neck that was TIGHT and got it worked out (with the help of my lovely wife). I was amazed at how fast all my sets were tonight. I deviated from my plan because my arms just felt better than they have in months.
Mens Sana in Corpore Sano
1/31/12
DEAD LIFT
Monday
week 6 day 2
SUMO DEAD LIFT
135x3, 225/315/405x1, (added reverse strong bands) 455/495/495/495/495/495x1
GMs
135 for 3 sets of 8
back was pumped up a lot, but it went down by the end of the session
Mens Sana in Corpore Sano
week 6 day 2
SUMO DEAD LIFT
135x3, 225/315/405x1, (added reverse strong bands) 455/495/495/495/495/495x1
GMs
135 for 3 sets of 8
back was pumped up a lot, but it went down by the end of the session
Mens Sana in Corpore Sano
1/30/12
BENCH PRESS
Sunday
week 6 day 1
BENCH PRESS
up to 355 for 1 set of 3 (misload... oops!), 335 for 3 sets of 3, then 365 and 385 for singles
*TIGHT BICEPS... OUCH
NEUTRAL GRIP MACHINE ROW
3 sets of 10
*10 seconds rest
Not a bad session tonight. I have got to get my neck/shoulders/arms worked on soon so my biceps stop flaring up. In the mean time, it's just gonna be massaging it whenever I can and lots of liniment.
Mens Sana in Corpore Sano
week 6 day 1
BENCH PRESS
up to 355 for 1 set of 3 (misload... oops!), 335 for 3 sets of 3, then 365 and 385 for singles
*TIGHT BICEPS... OUCH
NEUTRAL GRIP MACHINE ROW
3 sets of 10
*10 seconds rest
Not a bad session tonight. I have got to get my neck/shoulders/arms worked on soon so my biceps stop flaring up. In the mean time, it's just gonna be massaging it whenever I can and lots of liniment.
Mens Sana in Corpore Sano
1/27/12
SQUAT
Friday
week 8 day 4
SQUAT w/ MONSTER MINI BANDS
45/135/225x3, 275/315/365/405/455x1
*bands probably add around 200 lbs. at the top. last one was a grinder.
Called it there. Tired and sore from this week.
Mens Sana in Corpore Sano
week 8 day 4
SQUAT w/ MONSTER MINI BANDS
45/135/225x3, 275/315/365/405/455x1
*bands probably add around 200 lbs. at the top. last one was a grinder.
Called it there. Tired and sore from this week.
Mens Sana in Corpore Sano
BENCH PRESS
Thursday
week 8 day 3
BENCH PRESS
up to 365 for 4 singles, then 2 sets of 2 with the slingshot
*spread some liniment on my neck, shoulder, and arm tonight. It seemed to help keep my biceps tendon loose. I'll be scheduling some kind of massage or something to try to get this fixed up right. In the mean time, I'm just doing what I can to loosen up.
TRI PUSHDOWNS
7 sets of 10, 3 sets of 8
*ascending, descending, ascending weights
*no rest
NEUTRAL GRIP ROWS
6 sets of 10
*ascending weight
Feeling good tonight. Bench went fairly well. Next week I move the weight up on bench and slingshot bench to 375 and 435, respectively. I'm going to cut one week off my training schedule and test my lifts a week early since I will most likely not be lifting at the meet. Some time I'll find a federation that has a therapeutic use exemption or just doesn't test.
First injection was today and it wasn't bad.
Mens Sana in Corpore Sano
week 8 day 3
BENCH PRESS
up to 365 for 4 singles, then 2 sets of 2 with the slingshot
*spread some liniment on my neck, shoulder, and arm tonight. It seemed to help keep my biceps tendon loose. I'll be scheduling some kind of massage or something to try to get this fixed up right. In the mean time, I'm just doing what I can to loosen up.
TRI PUSHDOWNS
7 sets of 10, 3 sets of 8
*ascending, descending, ascending weights
*no rest
NEUTRAL GRIP ROWS
6 sets of 10
*ascending weight
Feeling good tonight. Bench went fairly well. Next week I move the weight up on bench and slingshot bench to 375 and 435, respectively. I'm going to cut one week off my training schedule and test my lifts a week early since I will most likely not be lifting at the meet. Some time I'll find a federation that has a therapeutic use exemption or just doesn't test.
First injection was today and it wasn't bad.
Mens Sana in Corpore Sano
1/24/12
SQUAT & HORMONE PANEL RESULTS
Tuesday
week 8 day 2
SSB SQUAT
up to 395 for 4 sets of 3
GOOD MORNINGS (straight bar)
3 sets of 5, 45/135/225
Hamstrings were ON FIRE
Got my hormone panel results back today. Thyroid was normal. Everything in the standard labs was good except my LDL, VLDL, and Triglycerides were borderline high. The ratios (total cholesterol/HDL and HDL/LDL) were good.
My testosterone was low. 292 ng/dl for serum and 9 pg/ml for free. These numbers SHOULD NOT be low for someone my age. It's a little strange that I have this low of test and a full beard. Anyway, I'll be going in for injections every two weeks. From what I've read, it will probably be testosterone cypionate at 200 mg per visit. I'm really looking forward to my symptoms subsiding and feeling like myself again. Of course, putting on some muscle and leaning out will be a nice "side effect".
Mens Sana in Corpore Sano
week 8 day 2
SSB SQUAT
up to 395 for 4 sets of 3
GOOD MORNINGS (straight bar)
3 sets of 5, 45/135/225
Hamstrings were ON FIRE
Got my hormone panel results back today. Thyroid was normal. Everything in the standard labs was good except my LDL, VLDL, and Triglycerides were borderline high. The ratios (total cholesterol/HDL and HDL/LDL) were good.
My testosterone was low. 292 ng/dl for serum and 9 pg/ml for free. These numbers SHOULD NOT be low for someone my age. It's a little strange that I have this low of test and a full beard. Anyway, I'll be going in for injections every two weeks. From what I've read, it will probably be testosterone cypionate at 200 mg per visit. I'm really looking forward to my symptoms subsiding and feeling like myself again. Of course, putting on some muscle and leaning out will be a nice "side effect".
Mens Sana in Corpore Sano
1/23/12
BENCH PRESS
Sunday
week 8 day 1
BENCH PRESS
up to 275 for 4 sets of 3, then 315 and 335 for singles
*all sets with 50 lbs of chain
This wiped me out. Gotta be more time-efficient in the gym though because the sessions are long and gonna get longer as we're getting more guys in the gym. Definitely a good thing.
Mens Sana in Corpore Sano
week 8 day 1
BENCH PRESS
up to 275 for 4 sets of 3, then 315 and 335 for singles
*all sets with 50 lbs of chain
This wiped me out. Gotta be more time-efficient in the gym though because the sessions are long and gonna get longer as we're getting more guys in the gym. Definitely a good thing.
Mens Sana in Corpore Sano
1/20/12
SQUAT
Friday
week 9 day 4
SQUAT
up to 515 for four singles
*quads and IT bands feel like death
LEG CURLS
15, 10, 10 reps
Didn't get to hear anything on my blood work. They said the doc wasn't in today so he wouldn't have looked at it. Maybe Monday.
Mens Sana in Corpore Sano
week 9 day 4
SQUAT
up to 515 for four singles
*quads and IT bands feel like death
LEG CURLS
15, 10, 10 reps
Didn't get to hear anything on my blood work. They said the doc wasn't in today so he wouldn't have looked at it. Maybe Monday.
Mens Sana in Corpore Sano
BENCH PRESS & TEST TEST
Thursday
week 9 day 3
BENCH PRESS
up to 365 for 3 singles, then 405 for 2 and 425 for 3 with the slingshot
TRX ROWS
4 sets of 10
It was a big day today. Had my testosterone, thyroid, cholesterol, and blood sugar checked today. I think I have some symptoms of low test (or high estrogen), so I wanted to get that checked out. The doc said an estro check wasn't necessary (I hadn't asked for one), so I guess I'll just have to wonder for now on that one. We'll see how it all comes out. Should have results for the latter three on Friday and testosterone on Monday. I don't know what to expect, I just want to be a normal 25 year old!
One nice thing was that my blood pressure was only 124/80. Not bad for a guy weighing 315.
Mens Sana in Corpore Sano
week 9 day 3
BENCH PRESS
up to 365 for 3 singles, then 405 for 2 and 425 for 3 with the slingshot
TRX ROWS
4 sets of 10
It was a big day today. Had my testosterone, thyroid, cholesterol, and blood sugar checked today. I think I have some symptoms of low test (or high estrogen), so I wanted to get that checked out. The doc said an estro check wasn't necessary (I hadn't asked for one), so I guess I'll just have to wonder for now on that one. We'll see how it all comes out. Should have results for the latter three on Friday and testosterone on Monday. I don't know what to expect, I just want to be a normal 25 year old!
One nice thing was that my blood pressure was only 124/80. Not bad for a guy weighing 315.
Mens Sana in Corpore Sano
1/18/12
SQUAT
TUESDAY
week 9 day 2
SQUAT
up to 485 for 3 with the SSB
Felt like a 3 rep max. Deviated from the schedule a bit, but I wanted to see where I was with this bar. At least I stuck to the rep scheme!
Mens Sana in Corpore Sano
week 9 day 2
SQUAT
up to 485 for 3 with the SSB
Felt like a 3 rep max. Deviated from the schedule a bit, but I wanted to see where I was with this bar. At least I stuck to the rep scheme!
Mens Sana in Corpore Sano
1/15/12
BENCH PRESS
Sunday
week 9 day 1
BENCH PRESS
up to 4 sets of 3 at 325
MINI BAND TRI EXTENSIONS
2 rest pause sets
Mens Sana in Corpore Sano
week 9 day 1
BENCH PRESS
up to 4 sets of 3 at 325
MINI BAND TRI EXTENSIONS
2 rest pause sets
Mens Sana in Corpore Sano
1/14/12
SQUAT
Friday
week 10 day 4
SQUAT
up to 515 for 4 singles
*not bad
BACK EXTENSIONS
2 sets of 10
*used my glutes on these
I also practiced wrapping my own knees. I was told by a lifter I respect greatly that the Inzer Gripper wraps are very good and easy to wrap yourself. I don't like having to rely on someone at a meet, so it will be good to use them. He doesn't even pretension them... I'm looking forward to getting my hands on a pair.
Mens Sana in Corpore Sano
week 10 day 4
SQUAT
up to 515 for 4 singles
*not bad
BACK EXTENSIONS
2 sets of 10
*used my glutes on these
I also practiced wrapping my own knees. I was told by a lifter I respect greatly that the Inzer Gripper wraps are very good and easy to wrap yourself. I don't like having to rely on someone at a meet, so it will be good to use them. He doesn't even pretension them... I'm looking forward to getting my hands on a pair.
Mens Sana in Corpore Sano
1/13/12
BENCH PRESS
Thursday
week 10 day 3
BENCH PRESS
up to 365 for 3 singles, then 2 sets of 2 with 405 using the slingshot
*will probably up the weight next week
Weight yesterday was 312 in the morning but by afternoon it was 310.5.
This morning it was 312 again. I guess I did something wrong sometime yesterday.
Mens Sana in Corpore Sano
week 10 day 3
BENCH PRESS
up to 365 for 3 singles, then 2 sets of 2 with 405 using the slingshot
*will probably up the weight next week
Weight yesterday was 312 in the morning but by afternoon it was 310.5.
This morning it was 312 again. I guess I did something wrong sometime yesterday.
Mens Sana in Corpore Sano
1/10/12
SQUAT
Tuesday
week 10 day 2
SQUAT
up to 455 for 4 sets of 3
Definitely better today than last week. I'm going to skip the assistance work on squat until I feel 100%. One of my goals is to get to the point where I have 1 hour workouts every day... not going over. I need to get my work capacity up!
weight today was 313
Mens Sana in Corpore Sano
week 10 day 2
SQUAT
up to 455 for 4 sets of 3
Definitely better today than last week. I'm going to skip the assistance work on squat until I feel 100%. One of my goals is to get to the point where I have 1 hour workouts every day... not going over. I need to get my work capacity up!
weight today was 313
Mens Sana in Corpore Sano
1/8/12
3-24-12 NASA Meet Plan
As of right now, I plan to compete in the March 24th NASA meet.
My training plan, including planned openers, can be found at the link below.
LINK
All sets are singles unless written in "sets x reps" format.
The first two days are more "volume" days (I call them fat guy volume days because no self-respecting bodybuilder or athlete would consider that to be high volume) and I'm hoping to get some functional hypertrophy as well as a better ability to stay with the weight and strain (more time under tension). Maybe it's all broscience, but I'm gonna try it.
The other two days are heavy singles. I know these work for me, so I'm gonna continue to use them.
There are no planned deloads. I will take time off or go light when I feel I need to.
There are no planned deadlift days. I have always pulled conventional but last summer I started pulling sumo. I think it suits my body type better and I hope it will keep my back healthy longer. I will dead lift sometimes on Tuesdays when I feel like it.
The plan is to run everything with straight weight, but if my training partner is using bands or chains, I'll just run those with him (except on my heavy days) and lighten up the bar weight a bit.
Mens Sana in Corpore Sano
My training plan, including planned openers, can be found at the link below.
LINK
All sets are singles unless written in "sets x reps" format.
The first two days are more "volume" days (I call them fat guy volume days because no self-respecting bodybuilder or athlete would consider that to be high volume) and I'm hoping to get some functional hypertrophy as well as a better ability to stay with the weight and strain (more time under tension). Maybe it's all broscience, but I'm gonna try it.
The other two days are heavy singles. I know these work for me, so I'm gonna continue to use them.
There are no planned deloads. I will take time off or go light when I feel I need to.
There are no planned deadlift days. I have always pulled conventional but last summer I started pulling sumo. I think it suits my body type better and I hope it will keep my back healthy longer. I will dead lift sometimes on Tuesdays when I feel like it.
The plan is to run everything with straight weight, but if my training partner is using bands or chains, I'll just run those with him (except on my heavy days) and lighten up the bar weight a bit.
Mens Sana in Corpore Sano
BENCH PRESS
Sunday
week 10 day 1
BENCH PRESS
up to 325 for 4 sets of 3
*biceps tendon (lower attachment) got a little tight on the last two sets
CSR
4 sets of 10
*2 overhand, 2 neutral
LAT PULLDOWN
3 sets of 10
I was burned out after this. The carb backloading thing is really helping me out, I think. Down to 313 this morning. 300 should be easy by meet day at this rate.
I took last Thursday and Friday off because last Sunday and Tuesday felt like torture. I was just tired, weak, tight... all the things you DON'T want to be. I've been jamming a tennis ball into my legs and I think I'm in better shape this week. Starting training early for the 3-24-12 NASA meet because I missed out on the bench meet I had planned to do. No use crying over spilled milk.
Mens Sana in Corpore Sano
week 10 day 1
BENCH PRESS
up to 325 for 4 sets of 3
*biceps tendon (lower attachment) got a little tight on the last two sets
CSR
4 sets of 10
*2 overhand, 2 neutral
LAT PULLDOWN
3 sets of 10
I was burned out after this. The carb backloading thing is really helping me out, I think. Down to 313 this morning. 300 should be easy by meet day at this rate.
I took last Thursday and Friday off because last Sunday and Tuesday felt like torture. I was just tired, weak, tight... all the things you DON'T want to be. I've been jamming a tennis ball into my legs and I think I'm in better shape this week. Starting training early for the 3-24-12 NASA meet because I missed out on the bench meet I had planned to do. No use crying over spilled milk.
Mens Sana in Corpore Sano
1/4/12
SQUAT
Tuesday
week? day?
SQUAT
up to 455 for 3 x 3
a little ugly, but I got through it. NEED TO WORK ON MY TISSUE QUALITY
bench-only meet Saturday... 425 is the goal
Mens Sana in Corpore Sano
week? day?
SQUAT
up to 455 for 3 x 3
a little ugly, but I got through it. NEED TO WORK ON MY TISSUE QUALITY
bench-only meet Saturday... 425 is the goal
Mens Sana in Corpore Sano
1/2/12
BENCH PRESS
Sunday
week? day?
BENCH PRESS
up to 315 x 1
BAND TRICEPS
2 sets of 20
MMMEEEHHHH
I hate the week before a meet...
Mens Sana in Corpore Sano
week? day?
BENCH PRESS
up to 315 x 1
BAND TRICEPS
2 sets of 20
MMMEEEHHHH
I hate the week before a meet...
Mens Sana in Corpore Sano
1/1/12
2011 review, 2012 plans
Since it's typical to do this sort of thing, I'm going to recap 2011 and lay out my basic goals for 2012.
My only meet in 2011 was in March. It was my first meet in knee wraps and I had some high hopes for my squat. It didn't end up going well for me and I ended up with a weight 10 lbs less than my 2010 PR without wraps. I set a small PR in bench press and a bigger one on the dead lift. I thought it was strange because I barely pulled at all before that meet. I plan to keep that sort of plan up, even though I've switched from conventional to sumo. The sumo has gone okay, but I haven't pulled anywhere near 500 in the gym, so I definitely have a ways to go. The main reason I switched was that it is easier on my lumbar spine. Anything I can do to prolong my lifting career and still set PRs and compete will be good.
My personal/work life kept me from competing the rest of the year. Even so, I was able to set some pretty solid PRs. My best squat in knee wraps is now 605 and bench press is 405. I've been squatting and benching twice a week and have used the slingshot extensively in my bench training.
Below are some videos:
DLs from September:
Squat PR
Bench PR
For 2012, I will continue my 4 day/week routine with two bench press and two squat sessions. On occasion, I will pull instead of squat. Barring extenuating circumstances, I plan to compete in 4 meets. 3 full meets in March, July, and November and a bench only (or bench/deadlift... haven't decided) meet next weekend.
My goal for squat is 675 (knee wraps). Given that I've gained a lot of weight, I really think this is doable. I need to improve technique, which is part of the focus of my training set up.
For bench, I hope to nail a 450 lift. I think if I keep up the slingshot work, I can get there.
As for dead lift, I have a more modest goal. I'd like to get above 525 sumo.
If I can put this all together at a meet, I can get a master total.
As for diet, I hope to stick strongly to Carb Backloading. I plan to get down to 300-305 and stay there consistently. If I can put on some muscle and get down to 305, I'll consider my diet a success.
Mens sana in corpore sano.
My only meet in 2011 was in March. It was my first meet in knee wraps and I had some high hopes for my squat. It didn't end up going well for me and I ended up with a weight 10 lbs less than my 2010 PR without wraps. I set a small PR in bench press and a bigger one on the dead lift. I thought it was strange because I barely pulled at all before that meet. I plan to keep that sort of plan up, even though I've switched from conventional to sumo. The sumo has gone okay, but I haven't pulled anywhere near 500 in the gym, so I definitely have a ways to go. The main reason I switched was that it is easier on my lumbar spine. Anything I can do to prolong my lifting career and still set PRs and compete will be good.
My personal/work life kept me from competing the rest of the year. Even so, I was able to set some pretty solid PRs. My best squat in knee wraps is now 605 and bench press is 405. I've been squatting and benching twice a week and have used the slingshot extensively in my bench training.
Below are some videos:
DLs from September:
Squat PR
Bench PR
For 2012, I will continue my 4 day/week routine with two bench press and two squat sessions. On occasion, I will pull instead of squat. Barring extenuating circumstances, I plan to compete in 4 meets. 3 full meets in March, July, and November and a bench only (or bench/deadlift... haven't decided) meet next weekend.
My goal for squat is 675 (knee wraps). Given that I've gained a lot of weight, I really think this is doable. I need to improve technique, which is part of the focus of my training set up.
For bench, I hope to nail a 450 lift. I think if I keep up the slingshot work, I can get there.
As for dead lift, I have a more modest goal. I'd like to get above 525 sumo.
If I can put this all together at a meet, I can get a master total.
As for diet, I hope to stick strongly to Carb Backloading. I plan to get down to 300-305 and stay there consistently. If I can put on some muscle and get down to 305, I'll consider my diet a success.
Mens sana in corpore sano.
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