Monday, June 26, 2006
power
DEADS
135X10
225X10
315X3
405X2
455X0--NO GO
345X3
225X10
225X10
225X5
Also did shrugs:
Well the 405x2 was really quick and easy. I decided to go for the 455 and couldn't get it up off the floor at all. That stinks. Hey, maybe I hit a wall here! That would be different. LOL Anyway, my lower back feels a little tight after this workout. I'm going to bench tomarrow and them i'm going on vacation until Monday.
135X10
225X10
315X3
405X2
455X0--NO GO
345X3
225X10
225X10
225X5
Also did shrugs:
Well the 405x2 was really quick and easy. I decided to go for the 455 and couldn't get it up off the floor at all. That stinks. Hey, maybe I hit a wall here! That would be different. LOL Anyway, my lower back feels a little tight after this workout. I'm going to bench tomarrow and them i'm going on vacation until Monday.
Thursday, June 22, 2006
power
BENCH
135X10
225X5
275X1 RAW
315X1 Shirt on and with 3 sec pause
275x1 raw
245x7
225x8
225x10
135x10 close grip--8 inches
135x10 c.g.--8 in
Also did: Barbell curls, overhead tri's--incline db tri's
Well, I think i'm going to open my comp up with 315. It's getting to be really easy now. I had it sit there for a while today. I didn't want to go any heavier with no lift off. I'm afraid i'll hurt my shoulder again. I want to be careful before the comp. So far i'm thinking for the comp:
315----330----then maybe 340 or 350. I have to see on the last attempt. When should I max out before the comp. One week before? Two? Not really sure. I'm thinking 10 days before.
135X10
225X5
275X1 RAW
315X1 Shirt on and with 3 sec pause
275x1 raw
245x7
225x8
225x10
135x10 close grip--8 inches
135x10 c.g.--8 in
Also did: Barbell curls, overhead tri's--incline db tri's
Well, I think i'm going to open my comp up with 315. It's getting to be really easy now. I had it sit there for a while today. I didn't want to go any heavier with no lift off. I'm afraid i'll hurt my shoulder again. I want to be careful before the comp. So far i'm thinking for the comp:
315----330----then maybe 340 or 350. I have to see on the last attempt. When should I max out before the comp. One week before? Two? Not really sure. I'm thinking 10 days before.
Wednesday, June 21, 2006
power
SQUATS
135X10
225X5
315X3 W/ WRAPS & BELT (WB)
315X8 18 INCH BOX WB
225X10 WB
225X10 WB
135X10 NARROW
135X10 WIDE
135X10 REGULAR STANCE
ALSO DID: Hamstring curls---no front curls--bad cuts on my shins
Well, at least i'm back to the 315x3. I think I was weak last time from doing DL's the day before. Tomarrow i'm going to bench and friday or sat dead. I'm not sure what squat sets would help my deads before this coming comp. I'm thinking 18 inch box squats would best mimic the deads a little more. I'm not sure if I should go heavier then 315 on these! Business has been really busy so it's hard to post as much. Later
Lou
135X10
225X5
315X3 W/ WRAPS & BELT (WB)
315X8 18 INCH BOX WB
225X10 WB
225X10 WB
135X10 NARROW
135X10 WIDE
135X10 REGULAR STANCE
ALSO DID: Hamstring curls---no front curls--bad cuts on my shins
Well, at least i'm back to the 315x3. I think I was weak last time from doing DL's the day before. Tomarrow i'm going to bench and friday or sat dead. I'm not sure what squat sets would help my deads before this coming comp. I'm thinking 18 inch box squats would best mimic the deads a little more. I'm not sure if I should go heavier then 315 on these! Business has been really busy so it's hard to post as much. Later
Lou
Monday, June 19, 2006
power
BENCH
135X10
225X5
275X1
225X8 PAUSES
225X8
135X10 CLOSE GRIP
135X10 C.G
135X10 WIDE
Also did: Bent over rows, overhead tri's, d.b. curls, sit ups
Wow the 275x1 was really hard for me today. It felt like 350! I was really weak. I think it's from working outside in the heat today and not being hydrated enough. My weight is still standing at 182.5 lbs. I'm exactly one month out from my next comp. I really have to start hitting the shirt more and getting my tri's ready. I'm going to squat tomarrow. Take Wednesday off and then DL on Thursday. I think i'm going to start doing 6-7 sets off all my movements at 75-80% max. Do you guys think this will work? I'm thinking that my workouts have had so many reps in them, that it may be time to slow it down and get the max ready. Ideas?
135X10
225X5
275X1
225X8 PAUSES
225X8
135X10 CLOSE GRIP
135X10 C.G
135X10 WIDE
Also did: Bent over rows, overhead tri's, d.b. curls, sit ups
Wow the 275x1 was really hard for me today. It felt like 350! I was really weak. I think it's from working outside in the heat today and not being hydrated enough. My weight is still standing at 182.5 lbs. I'm exactly one month out from my next comp. I really have to start hitting the shirt more and getting my tri's ready. I'm going to squat tomarrow. Take Wednesday off and then DL on Thursday. I think i'm going to start doing 6-7 sets off all my movements at 75-80% max. Do you guys think this will work? I'm thinking that my workouts have had so many reps in them, that it may be time to slow it down and get the max ready. Ideas?
Thursday, June 15, 2006
power
BENCH
135X10
225X5
275X1 With BS bench shirt on
315x1
330x1 PB----was difficult, but clean
225x10
225x10
135x15 close grip
Also did curls and overhead tri work.
The 330 was great! A real nice PB----20 lbs over my last comp. I tried 315 at comp, but only got it 4 inches up---This 330 is a huge mark for me. 350 will come by sep--oct. I'm so happy right now. I was stuck at that 310-315 mark for way to long. Yeah baby!!!!! I can't wait for my comp now. I really hope to get 335--340 up. Oh, and before my shower, my weight was a real nice 181.5 lbs. Right on the money
135X10
225X5
275X1 With BS bench shirt on
315x1
330x1 PB----was difficult, but clean
225x10
225x10
135x15 close grip
Also did curls and overhead tri work.
The 330 was great! A real nice PB----20 lbs over my last comp. I tried 315 at comp, but only got it 4 inches up---This 330 is a huge mark for me. 350 will come by sep--oct. I'm so happy right now. I was stuck at that 310-315 mark for way to long. Yeah baby!!!!! I can't wait for my comp now. I really hope to get 335--340 up. Oh, and before my shower, my weight was a real nice 181.5 lbs. Right on the money
power
BENCH
135X10
225X5
275X1 With BS bench shirt on
315x1
330x1 PB----was difficult, but clean
225x10
225x10
135x15 close grip
Also did curls and overhead tri work.
The 330 was great! A real nice PB----20 lbs over my last comp. I tried 315 at comp, but only got it 4 inches up---This 330 is a huge mark for me. 350 will come by sep--oct. I'm so happy right now. I was stuck at that 310-315 mark for way to long. Yeah baby!!!!! I can't wait for my comp now. I really hope to get 335--340 up. Oh, and before my shower, my weight was a real nice 181.5 lbs. Right on the money
135X10
225X5
275X1 With BS bench shirt on
315x1
330x1 PB----was difficult, but clean
225x10
225x10
135x15 close grip
Also did curls and overhead tri work.
The 330 was great! A real nice PB----20 lbs over my last comp. I tried 315 at comp, but only got it 4 inches up---This 330 is a huge mark for me. 350 will come by sep--oct. I'm so happy right now. I was stuck at that 310-315 mark for way to long. Yeah baby!!!!! I can't wait for my comp now. I really hope to get 335--340 up. Oh, and before my shower, my weight was a real nice 181.5 lbs. Right on the money
Wednesday, June 14, 2006
power
SQUATS
135X10
225X5
315X1
295X3
225X10
155X10
155X10
Also did front leg curls and hamstring curls. Did shoulder shrugs 135x120 and 225x15x3sets
Todays blog is named: "Two Steps Back." I don't know why, but my squat went down again. Maybe my body is tired from the workout this week. The 315x1 was really slow and very difficult. I was going to try for 3 or 4, but the one was hard enough. I have to take off tomarrow. My body must be tired. It may be from the heavy deads yesterday. I don't know! I'm glad i'm not doing full power and just doing push/pull for my July comp. Hey, at least my deads and bench are going up.
135X10
225X5
315X1
295X3
225X10
155X10
155X10
Also did front leg curls and hamstring curls. Did shoulder shrugs 135x120 and 225x15x3sets
Todays blog is named: "Two Steps Back." I don't know why, but my squat went down again. Maybe my body is tired from the workout this week. The 315x1 was really slow and very difficult. I was going to try for 3 or 4, but the one was hard enough. I have to take off tomarrow. My body must be tired. It may be from the heavy deads yesterday. I don't know! I'm glad i'm not doing full power and just doing push/pull for my July comp. Hey, at least my deads and bench are going up.
Tuesday, June 13, 2006
power
DEADS
135X10
225X5
315X5
405X1 Belt and wraps on
440x1 PB---B&W on
315x5
225x10
Also did side bends 3sets of 20--75lbs.
NEW PB baby! Yeah. It was a little slow but it was very legal and was great to pull. I know it's only 5 lbs over my pb. But the point is that I have pull 435 and now 440 without a miss. I didn't wear my suit, so i'm hoping that 450 will be mine at comp. I figure that if I keep up with the squats and rack pull i'll get it. It's weird how fast my deads have gone up over the last month. I went from about 410 to 440. Hey, i'll take it. Well that's it. I'm gonna squat tomarrow.
135X10
225X5
315X5
405X1 Belt and wraps on
440x1 PB---B&W on
315x5
225x10
Also did side bends 3sets of 20--75lbs.
NEW PB baby! Yeah. It was a little slow but it was very legal and was great to pull. I know it's only 5 lbs over my pb. But the point is that I have pull 435 and now 440 without a miss. I didn't wear my suit, so i'm hoping that 450 will be mine at comp. I figure that if I keep up with the squats and rack pull i'll get it. It's weird how fast my deads have gone up over the last month. I went from about 410 to 440. Hey, i'll take it. Well that's it. I'm gonna squat tomarrow.
Monday, June 12, 2006
power
BENCH
135X10
225X5
275X4 new 4 rep pb
265x3
235x8
135x10x2 sets close grip
135x10 wide grip
135x10 normal grip
Also did lat pull downs front and rear; curls; overhead tri's db's and curl bar; incline db's 3 sets of 15; and sit ups
Well, my shoulder is back down to 90%. I figured out what pulls my shoulder out. It's standing front shoulder raises. My shoulder felt weird after my last workout. I just have to do more tri work and stay away from heavy benching for a few days. Hey, at least I figured out what causes this injury. The 275x4 was nice--the last rep was slow, but went up. Today was a really long workout. I'm really tired.
135X10
225X5
275X4 new 4 rep pb
265x3
235x8
135x10x2 sets close grip
135x10 wide grip
135x10 normal grip
Also did lat pull downs front and rear; curls; overhead tri's db's and curl bar; incline db's 3 sets of 15; and sit ups
Well, my shoulder is back down to 90%. I figured out what pulls my shoulder out. It's standing front shoulder raises. My shoulder felt weird after my last workout. I just have to do more tri work and stay away from heavy benching for a few days. Hey, at least I figured out what causes this injury. The 275x4 was nice--the last rep was slow, but went up. Today was a really long workout. I'm really tired.
Friday, June 09, 2006
power
DEADS
135X10
225X5
335X5
335X5
335X5
225X10
225X10
Also did side bends with 75lbs x3 sets 20reps.
The deads were all done wearing boots and standing on 35lb plates. The last 335 set felt really good. I should have went to 355 for the last set, but there is always next time. I have been going for a max so often that I thought it was time to get more lower rep work in. Well see how this work later. Last time I went with this routine my max went up 10-15 lbs. Well see! I'm really tired after this workout. I think it's cause i'm still a little sick. Later!
135X10
225X5
335X5
335X5
335X5
225X10
225X10
Also did side bends with 75lbs x3 sets 20reps.
The deads were all done wearing boots and standing on 35lb plates. The last 335 set felt really good. I should have went to 355 for the last set, but there is always next time. I have been going for a max so often that I thought it was time to get more lower rep work in. Well see how this work later. Last time I went with this routine my max went up 10-15 lbs. Well see! I'm really tired after this workout. I think it's cause i'm still a little sick. Later!
Wednesday, June 07, 2006
power
BENCH
135X10
225X5
315X1 With pause and bench shirt on
325x1 NEW PB---With pause and BS on
240x9 raw
225x6
225x10
135x10
Also did front and rear lat pulls down-overhead tri's and curls.
Well, today was a mental killer. I didn't feel 100% strong on the bench. However, I was able to get a new PB with the 325. To be honest it really wasn't that difficult. The thing that kills me are two things. One, having to lift the weight off myself. Two, I was so out of it that I lift the weight up and then wait about 10 secs until I actually begin the lift. The pause was good and the weight went up easily. I'm thinking that I may have 335 in me right now if everything was at a meet. My arms are soooo tired today. I'm really gonna work my ass off until this July 15th meet. On anther note: I made it to a doctor today. He said my stomach pain and shits are from either a bacteria or ulcer. I have to take meds until Friday. If i'm not better I have to go for a colonoskpe. I know I just totally spelled that work wrong. I don't give a shit cause I got my new PB today. Yeah for me.
135X10
225X5
315X1 With pause and bench shirt on
325x1 NEW PB---With pause and BS on
240x9 raw
225x6
225x10
135x10
Also did front and rear lat pulls down-overhead tri's and curls.
Well, today was a mental killer. I didn't feel 100% strong on the bench. However, I was able to get a new PB with the 325. To be honest it really wasn't that difficult. The thing that kills me are two things. One, having to lift the weight off myself. Two, I was so out of it that I lift the weight up and then wait about 10 secs until I actually begin the lift. The pause was good and the weight went up easily. I'm thinking that I may have 335 in me right now if everything was at a meet. My arms are soooo tired today. I'm really gonna work my ass off until this July 15th meet. On anther note: I made it to a doctor today. He said my stomach pain and shits are from either a bacteria or ulcer. I have to take meds until Friday. If i'm not better I have to go for a colonoskpe. I know I just totally spelled that work wrong. I don't give a shit cause I got my new PB today. Yeah for me.
power
BENCH
135X10
225X5
315X1 With pause and bench shirt on
325x1 NEW PB---With pause and BS on
240x9 raw
225x6
225x10
135x10
Also did front and rear lat pulls down-overhead tri's and curls.
Well, today was a mental killer. I didn't feel 100% strong on the bench. However, I was able to get a new PB with the 325. To be honest it really wasn't that difficult. The thing that kills me are two things. One, having to lift the weight off myself. Two, I was so out of it that I lift the weight up and then wait about 10 secs until I actually begin the lift. The pause was good and the weight went up easily. I'm thinking that I may have 335 in me right now if everything was at a meet. My arms are soooo tired today. I'm really gonna work my ass off until this July 15th meet. On anther note: I made it to a doctor today. He said my stomach pain and shits are from either a bacteria or ulcer. I have to take meds until Friday. If i'm not better I have to go for a colonoskpe. I know I just totally spelled that work wrong. I don't give a shit cause I got my new PB today. Yeah for me.
135X10
225X5
315X1 With pause and bench shirt on
325x1 NEW PB---With pause and BS on
240x9 raw
225x6
225x10
135x10
Also did front and rear lat pulls down-overhead tri's and curls.
Well, today was a mental killer. I didn't feel 100% strong on the bench. However, I was able to get a new PB with the 325. To be honest it really wasn't that difficult. The thing that kills me are two things. One, having to lift the weight off myself. Two, I was so out of it that I lift the weight up and then wait about 10 secs until I actually begin the lift. The pause was good and the weight went up easily. I'm thinking that I may have 335 in me right now if everything was at a meet. My arms are soooo tired today. I'm really gonna work my ass off until this July 15th meet. On anther note: I made it to a doctor today. He said my stomach pain and shits are from either a bacteria or ulcer. I have to take meds until Friday. If i'm not better I have to go for a colonoskpe. I know I just totally spelled that work wrong. I don't give a shit cause I got my new PB today. Yeah for me.
Tuesday, June 06, 2006
power
SQUATS
135X10
225X5
275X3
315X2
295X4
225X10
225X10
135X10
Also did front leg and ham curls. Well, as you can see I have lost some lbs on the squat. The 315x2 was pretty hard. I used a 13 inch box, but did not sit, just use it to get the depth right. I'm going to try and squat twice a week until my next comp. I have not decided if i'm going to only do push/pull or full meet. It's July 15th WNPF in New Jersey. I just feel that my squat is really pathetic to even try it in a full meet right now. Right now my numbers are S 325 B 315 D 435---My goals for the meet right now would be S375 B 330 D 460--1165 total. Well see. My legs are really tired after this workout. ALBERTO, where is your meet?
135X10
225X5
275X3
315X2
295X4
225X10
225X10
135X10
Also did front leg and ham curls. Well, as you can see I have lost some lbs on the squat. The 315x2 was pretty hard. I used a 13 inch box, but did not sit, just use it to get the depth right. I'm going to try and squat twice a week until my next comp. I have not decided if i'm going to only do push/pull or full meet. It's July 15th WNPF in New Jersey. I just feel that my squat is really pathetic to even try it in a full meet right now. Right now my numbers are S 325 B 315 D 435---My goals for the meet right now would be S375 B 330 D 460--1165 total. Well see. My legs are really tired after this workout. ALBERTO, where is your meet?
Monday, June 05, 2006
power
BENCH
135X10
225X5
285X2
225X10
225X6
Just wanted to get some kind of workout in. I have a bad stomach virus right now. I have gone from 187 down to 180. My strength seems to be there, but I can't squat or DL right now. I think I may have to go to the doctor. I am not sick, but can't keep food in me. Well see, I think it was something I ate on Thursday.
135X10
225X5
285X2
225X10
225X6
Just wanted to get some kind of workout in. I have a bad stomach virus right now. I have gone from 187 down to 180. My strength seems to be there, but I can't squat or DL right now. I think I may have to go to the doctor. I am not sick, but can't keep food in me. Well see, I think it was something I ate on Thursday.
