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Post by justinr on Jan 8, 2008 0:01:59 GMT -5
New to the board, decided to start a training log here for potential feedback. Been lifting for 7 years, but only seriously for about 3. No competitions under my belt -- I plan on getting my first in this year.
So we made it down to Peak Fitness in Clayton today to train with Brett and his crew. It was a great experience being in the company of such dedicated lifters and having someone stronger than me eyeball my form helped a ton.
Here's how it went (some of the warm-up is guessed because I didn't write it down at the time):
Squat Day
Box Squats with bands (15" box)
Notes: * G+P bands~180 lbs of tension at the top. * Factoring in the cambered bar weight of 55 lbs 145+Gx3 195+G+Px3 235+G+Px3 285+G+Px2 325+G+Px1
I put on my briefs here:
375+G+Px1 415+G+Px1 465+G+Px1 505+G+Px1 535+G+Px1
Not bad for my first time in briefs.
- inner/outter hip/groin machine - Lying hamstring curls - Box Jumps - Band Situps
All in all it was a f**king great workout.
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Post by Brett Rapp on Jan 8, 2008 0:29:16 GMT -5
glad to have on board justin lot`s of top lifters on the board to help in the right places man and will show everything i know as well nice squating tonight to man strong as hell
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Post by justinr on Jan 10, 2008 13:56:50 GMT -5
1/9/07 - Bench
I had no business in the gym tonight. I felt like sh!t and had a workout to match that feeling.
Bench with Doubled Monster Minis (raw)
95+DMMx5 135+DMMx3 185+DMMx3 205+DMMx1 225+DMMxmiss 195xDMMx1 195xDMMx1 195+DMMx1
Fat-Boy Rows
BWx15 BWx15 BWx15 BWx14
Band extensions
Avgx15 Strongx8 (wider bench for added tension)
DB Rows
95x15/15 95x15/15 -------
It's been a rough week for me outside the gym, and it's really starting to effect my performance in the gym. I need to get my head straight.
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RICK
Junior Member
Posts: 74
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Post by RICK on Jan 10, 2008 14:34:48 GMT -5
What you need to do is quit being a p*ssy and beat some sense into your wife. Bahahahahahaha I hope everyone knows I'm joking. It wasn't that bad a workout bro, and we'll try to make up for it tonight. Hang in there man.
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Post by Brett Rapp on Jan 10, 2008 15:22:25 GMT -5
justin thats right man get your head on straight and hit that nuts hard brother
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Post by justinr on Jan 14, 2008 10:14:40 GMT -5
Last two workouts:
1/10/08 - Deadlifts
Notes: The goal today was to practice my sumo stance in briefs. It was much harder than I expected.
Sumo Deads
135x12 225x6 275x3 315x3 355x3 405x3 455x3
Added Briefs here
500x1 545x1
1 arm KB swings
82.5x10/10 82.5x10/10
band situps
BW+minix15 BW+minix12
1/13/07 - DE Bench
Notes: first time back to speed work in a looong time.
DM=doubld mini, C=62 lbs of chains
Speed Bench
135+DM+Cx3 - 9 sets using varying grips (close, medium, wide)
Pull-ups (BW=250)
BWx7, BWx6, BWx6, BWx5, BWx5, BWx6
Band Pull Aparts
Px20 Px20
Band Face Pulls
Gx20 Gx20
1 arm Band Press downs DMx15/15 DMx15/15
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RICK
Junior Member
Posts: 74
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Post by RICK on Jan 14, 2008 14:19:11 GMT -5
Bro- I wasn't lying to you when I told you yesterday that those speed sets got better and better toward the end. I think those are really going to serve us well. And of course the pulling was strong as always man- you'll get the hang of getting on down there with the briefs and your sh*t will go through the roof.
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Post by Brett Rapp on Jan 14, 2008 15:34:13 GMT -5
nice pulling justin I`ll help you with your pulling when you guys come up
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RICK
Junior Member
Posts: 74
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Post by RICK on Jan 16, 2008 23:52:46 GMT -5
Dear Justin, F*ck you. That is all. ...and by that I mean "real good job tonight". Asswipe.
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Post by justinr on Jan 16, 2008 23:53:45 GMT -5
Brett - Yeah man - pulling used to be my strength, but it's been weaker since my herniated disc in April of '07.
1/16/08 - ME BENCH
Today the name of the game was learning how to use a bench shirt for the first time. Went down to Brett's gym in Clayton again. He lent me one of his old denim bench shirts to give it a whirl. It ended up fitting pretty decently.
Bench
95x5 135x5 205x3 225x3
(added bench shirt) 315x1 ( 4 board ) 365x1 ( 3 board ) 405x1 ( 2 board ) 455x1 ( full ROM)
Notes: need to work on stabilizers. While the weight moved fast - it was entirely too shaky.
That's it. Looks like denim suits we well, considering my best raw bench prior to this was 330 and that was probably about 3 years ago. More recently, the most weight I've pushed raw was 305.
Thanks again to Brett, Brian, Chad, Adam, and the rest of the guys for giving me pointers and motivation. You guys are fu#king awesome.
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Post by Brett Rapp on Jan 17, 2008 1:41:16 GMT -5
glad to have you guys man I love seeing you guys hit big PRS
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Post by justinr on Jan 17, 2008 9:45:07 GMT -5
Dear Justin, F*ck you. That is all. ...and by that I mean "real good job tonight". Asswipe. Somehow I missed this. I know this is just your unique way of saying "I have manlove for you".
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RICK
Junior Member
Posts: 74
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Post by RICK on Jan 17, 2008 11:02:13 GMT -5
Of course bro. You know I'm proud as hell of you. That's totally hetero manlove, btw.
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Post by Brett Rapp on Jan 19, 2008 21:21:34 GMT -5
justin i see rick is showing somw mad manlove is ther somthing we should know ahead of time hahahahahahaha
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Post by justinr on Jan 20, 2008 15:08:27 GMT -5
Brett - Oh you'll find out in time. HA!
Last Thursday's workout was kinda back/whatever.
"Fat Boy" rows w/ chains
BW+Cx15 BW+Cx15 BW+Cx14 BW+Cx14
Band Skullcrushers Avgx15 Avgx15
Rack Pulls w/ bands (tripled minis) - conventional 135+TMx5 225+TMx5 315+TMx3 365+TMx2 405+TMx1 455+TMx1
* Rough estimate is the the TM adds ~150-160 lbs at the top.
* I'm fairly certain we did something else, but my log is at Rick's right now. Whatever - it was an assistance day - you get the point.
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