Chris' Training Log - Page 12
 |
| LinkBack | Thread Tools | Search this Thread |
|
# 221
08-31-2009
Cleans: 225 x 1, 245 x 1,1
For this week I'm going to drop the assistance work. Volume will be down allowing for recovery. Intensity will be maintained on the primary lifts to prevent any loss in strength.
Next week the volume will return, but the intensity of it will be low (50-60%)
For this week I'm going to drop the assistance work. Volume will be down allowing for recovery. Intensity will be maintained on the primary lifts to prevent any loss in strength.
Next week the volume will return, but the intensity of it will be low (50-60%)
# 222
09-07-2009
Wed 9/2- Bench + Pull-ups
Sat 9/5 - Squats, press + chin-ups
Both days the big lifts were around 90% for a couple singles. Very little volume, lots of rest.
Monday 9/7
Cleans: 185 x 5, 225 x 1, 245 x 1
Deads (on 1.5" board): worked up to 405 lbs
Carried the heavy sandbag up and down the driveway for 5 trips.
Sat 9/5 - Squats, press + chin-ups
Both days the big lifts were around 90% for a couple singles. Very little volume, lots of rest.
Monday 9/7
Cleans: 185 x 5, 225 x 1, 245 x 1
Deads (on 1.5" board): worked up to 405 lbs
Carried the heavy sandbag up and down the driveway for 5 trips.
# 223
09-09-2009
Bench: 225 x 5, 245 x 5, 265 x 4, 275 x 2, 295 x 1, 315 x 0 (locked it out, tho my butt was up) 185 x 20
Cable Rows w/Rolling Thunder: 80 x 10, 100 x 10, 10
Pretty simple. Tried a different activation technique before bench, seemed to work reasonably well. Got to play with it a little more.
Cable Rows w/Rolling Thunder: 80 x 10, 100 x 10, 10
Pretty simple. Tried a different activation technique before bench, seemed to work reasonably well. Got to play with it a little more.
# 224
09-14-2009
Took last weekend off to attend an economics lecture. Here's the link to my favorite talk, just in case anyone else is as nerdy as I am.
Monday 9/14
Monday 9/14
Cleans: 185 x 5, 205 x 5, 215 x 5The plan is for the next three weeks to be relatively intense training. Hopefully I will break a couple rep maxes by the end of it.
Trap Bar Deads: worked up to 410 x 5
BW Lunges x 2
Glute/Ham Raise x 2
# 225
09-16-2009
Bench: 225 x 5, 245 x 3, 275 x 2,2,2, 195 x 14
DB Rows: 100 lbs x 15, 15
DB Press: 45 lbs x 10, 50 lbs x 10
Pull-ups: 3 x 10
Tricep Extensions x 2
Plank
Still just following the plan.
DB Rows: 100 lbs x 15, 15
DB Press: 45 lbs x 10, 50 lbs x 10
Pull-ups: 3 x 10
Tricep Extensions x 2
Plank
Still just following the plan.
# 226
09-18-2009
Squat Jumps: bar x 3, 95 x 3,3
Box Squats: 225 x 10, 275 x 5, 315 x 5,5
Glute/Ham Raise: BW x 12, 12
Barbell Glute Bridge: 135 x 10, 9 (new lift for me, worth playing with again)
ABs
Two more heavy weeks, then another back-off week. Building up in this manor should give me a chance at hitting some nice numbers in a few months.
Box Squats: 225 x 10, 275 x 5, 315 x 5,5
Glute/Ham Raise: BW x 12, 12
Barbell Glute Bridge: 135 x 10, 9 (new lift for me, worth playing with again)
ABs
Two more heavy weeks, then another back-off week. Building up in this manor should give me a chance at hitting some nice numbers in a few months.
# 227
09-20-2009
Press: 135 x 5, 145 x 5, 155 x 5, 165 x 5, 185 x 1, 200 x 0,0, 95 x 20
Pull-ups: 55 x 5,5,5,5
DB Bench: 75 x 12, 12, 11
Cable Row w/Rolling Thunder: 80 x 10, 100 x 10
Calves x 2
Nearly got a lifetime best on press, maxing out wasn't on the schedule, but I felt good.
Pull-ups: 55 x 5,5,5,5
DB Bench: 75 x 12, 12, 11
Cable Row w/Rolling Thunder: 80 x 10, 100 x 10
Calves x 2
Nearly got a lifetime best on press, maxing out wasn't on the schedule, but I felt good.
# 228
09-20-2009
Quote:
|
Originally Posted by Squires
Squat Jumps: bar x 3, 95 x 3,3
Box Squats: 225 x 10, 275 x 5, 315 x 5,5 Glute/Ham Raise: BW x 12, 12 Barbell Glute Bridge: 135 x 10, 9 (new lift for me, worth playing with again) ABs Two more heavy weeks, then another back-off week. Building up in this manor should give me a chance at hitting some nice numbers in a few months. |
What's a barbell glute bridge?
# 229
09-21-2009
Quote:
|
Originally Posted by Sternocleidomastoids
What's a barbell glute bridge?
|
# 230
09-23-2009
Snatch: 135 x 1,1
Cleans: 225 x 5, 245 x 3 (new 3 RM)
Bench: 225 x 5, 255 x 5, 275 x 3, 295 x 2, 195 x 18
Pull-ups (multiple grips): 45 total reps
Missed Monday, legs were still sore from Friday's lifting.
Cleans: 225 x 5, 245 x 3 (new 3 RM)
Bench: 225 x 5, 255 x 5, 275 x 3, 295 x 2, 195 x 18
Pull-ups (multiple grips): 45 total reps
Missed Monday, legs were still sore from Friday's lifting.
# 231
09-25-2009
Ran short on time today just did a few squats.
225 x 5, 315 x 1, 335 x 1, 365 x 1, 385 x 1
225 x 5, 315 x 1, 335 x 1, 365 x 1, 385 x 1
# 232
10-01-2009
Monday 9/28
Snatch: 135 x 1, 155 x 1, 185 x 1, 195 x 1 (new PR)
Cleans: 225 x 1, 245 x 1, 255 x 0,0,0 (The bar was high enough, just didn't push the elbows forward)
Thursday
Bench: 275 x 3,3,3, 195 x 16
Pull-ups: 4 x 5 w/55 lbs added
Snatch: 135 x 1, 155 x 1, 185 x 1, 195 x 1 (new PR)
Cleans: 225 x 1, 245 x 1, 255 x 0,0,0 (The bar was high enough, just didn't push the elbows forward)
Thursday
Bench: 275 x 3,3,3, 195 x 16
Pull-ups: 4 x 5 w/55 lbs added
# 233
10-03-2009
Squats: 225 x 5, 315 x 3, 335 x 3, 365 x 2
Romanian Deads: 135 x 5, 185 x 5, 225 x 5, 245 x 5
AB Wheel
Just trying to get strong.
Romanian Deads: 135 x 5, 185 x 5, 225 x 5, 245 x 5
AB Wheel
Just trying to get strong.
# 234
10-03-2009
DB Press: 3 x 12 @ 40 lbs
DB Rows: 90 x 15, 100 x 15, 110 x 12
With lifting the previous two days today was just a quickie.
DB Rows: 90 x 15, 100 x 15, 110 x 12
With lifting the previous two days today was just a quickie.
# 235
10-05-2009
Snatch: 135 x 1,1,1, 185 x 1, 155 x 3
Deads: 315 x 1, 365 x 1, 405 x 1, 425 x 1
Short on time, so just kept it simple.
Deads: 315 x 1, 365 x 1, 405 x 1, 425 x 1
Short on time, so just kept it simple.
# 236
10-07-2009
Bench: 275 x 1, 295 x 1, 315 x 1, 195 x 18
Single-Arm Cable Rows w/Rolling Thunder handle: 100 x 10, 10
Not enough volume, but I'm not missing work-outs.
Single-Arm Cable Rows w/Rolling Thunder handle: 100 x 10, 10
Not enough volume, but I'm not missing work-outs.
# 237
10-09-2009
Hang Snatch: 135 x 5,5
Squats: 315 x 5, 335 x 5, 365 x 1
Romanian Deads: 135 x 5, 225 x 5, 245 x 5, 275 x 5
AB Wheel
Thursday night I put together a wrist roller with a 4" PVC pipe, it is as tough as it sounds. Also did radial and ulnar deviations with a 5 lb hammer.
Squats: 315 x 5, 335 x 5, 365 x 1
Romanian Deads: 135 x 5, 225 x 5, 245 x 5, 275 x 5
AB Wheel
Thursday night I put together a wrist roller with a 4" PVC pipe, it is as tough as it sounds. Also did radial and ulnar deviations with a 5 lb hammer.
# 238
10-10-2009
Press: 135 x 3, 155 x 3, 175 x 3, 105 x 15
Pull-ups: 45 x 8,8,8
DB Bench: 75 x 10, 85 x 10, 10
Single Arm Cable Row w/Rolling Thunder handle: 70 x 15, 80 x 15, 15
Pull-ups: 45 x 8,8,8
DB Bench: 75 x 10, 85 x 10, 10
Single Arm Cable Row w/Rolling Thunder handle: 70 x 15, 80 x 15, 15
|
«
Previous Thread
|
Next Thread
»
| Thread Tools | Search this Thread |
Posting Rules
|
|
All times are GMT -7. The time now is 02:48 AM.
 |
Primordial Newsletter
- Updates on new products!
- Coupons and special discount offers!
- Up-to-date science and research!
Get Registered Now!
Follow Us
