Truck44's Log

Truck 44

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I put my log in this section, because I like lower reps and higher weight. I guess I do kind of a power-builder routine. I like adding mass to my frame, but it must be functional, I don't want to just look big, I want to be powerfull also.

My stats right know are:

5"8
235lbs
bodyfat is around 15% give or take a few, I need to get it checked
 

guyfromkop2

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nice to see your log, and one good thing about being a powerlifter, we dont really care too much about our bf% :D
 

Truck 44

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monday= 2/27/06

Chest:
Barbell Bench Flat: I have been struggling lately
1X10=135
1X6=225
1X6=280
1X4=315
1X3=320
1X2=325
1X1=330
1X6=265 close grip bench
Incline Dumbell Press:
1X10=75
1X9=95
1X6=110
Cable Crossovers: pushing down
3X10=6 plates
Flat dumbell press:
1X10=75
Rack Lock Outs:
1X5=225
1X5=275
Cardio=30min

Note: did some things different tonight than my usual chest workout trying some different stuff
 

guyfromkop2

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that's a whole lotta pressin right there, i'm no expert but i'd say cut down the sets some if you're looking for power, especially the flat bench, i'm sure beeze will chiime in on this one
 
Beelzebub

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damn, that is a lot of pressing, i'm with guyfromkop2. try cutting back on the sets a tad bro and see how that works for ya. i'm not understanding the 5lbs increases on flat bench near the end. seems like a waste of energy and power. is 330 your current max? i guarandamntee it's higher if you cut out the BS sets.
 

guyfromkop2

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truck44, do you do the powerlifter arch, elbows tucked, leg drive bencher or you a flat back, elbows out, feet flat, bodybuilder type bencher
 

Truck 44

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yea, I agree the 5lb increases are kind of silly, but me and my training partner were trying something different from what we usually do. we usually jump the weight, lowest being 10lbs-20lbs depending on how I feel. some nights I feel really strong other nights, I just can't get going. looks like a lot of wasted effort.
 
Beelzebub

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i hear ya on the days where **** just doesn't want to fall into place, that **** happens to everyone. bump on guy's question, are you a PL bencher or BB bencher? reason being, you're getting to the weights that need a little more 'finesse', i.e. elbows tucked, slightly narrower grip, etc. elbows out **** will only take you so far.
 

Truck 44

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I have a bad shoulder, that I messed up playing highschool football that I had surgery on. It seems that I busted the socket up real bad, and they had to rebuild it. Due to this it hurts if I try to go to wide on bench, I usually go about 1/2inch inside the outside markings on the barbell.

I arch some but I try to keep my butt on the bench, my elbows are tucked some I think. My feet are flat, I don't think I get a whole lot of leg drive though. I will have to pay more attention to my form and see what kind of bencher I really am.

I am glad I posted this log, your questions have got my thought processes going, I just might need to make some adjustments to my form.
 

guyfromkop2

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I have a bad shoulder, that I messed up playing highschool football that I had surgery on. It seems that I busted the socket up real bad, and they had to rebuild it. Due to this it hurts if I try to go to wide on bench, I usually go about 1/2inch inside the outside markings on the barbell.

I arch some but I try to keep my butt on the bench, my elbows are tucked some I think. My feet are flat, I don't think I get a whole lot of leg drive though. I will have to pay more attention to my form and see what kind of bencher I really am.

I am glad I posted this log, your questions have got my thought processes going, I just might need to make some adjustments to my form.
here's about as perfect of a raw powerlifter setup as you can get

http://www.teamsniffy.com/videos/videos/raw setup.wmv

and make sure you do rotator work before your bench workouts, it helps.
 
Beelzebub

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good vid guy. but damn, who's the hick talking at the start? sounds like one of the guys from deliverance, lol.
 

Truck 44

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Tuesday= 2/28/06

Back:
T-Bar Rows:
1X10=45lb plate
1X10= 2X45lb
1X10= 3X45lb
1X6= 4X45lb
One arm dumbell rows:
1X10=100lbs
2X10=110lbs
Pulldowns close grip V-bar handle:
1X10=150lbs
1X10=160lbs
1X10=170lbs
V-bar rows on machine:
1X10=180lbs
1X10=190lbs
1X8=200lbs
machine assisted pull ups medium grip:
3X10
Deadlifts:
1X10=135
1X8=225
1X6=275
1X4=295
1X4=315
Cardio= 30minutes low intensity

Note: I have only been doing deadlifts for about a month, I used to be scared that I would hurt my lower back. but I decided that I need to do deadlifts, if I was ever going to be as strong and thick as I want to be, and figured they would help me with my progress. Plus I miss my highschool weightlifting days, and I am considering, doing some powerlifting meets if I ever get my lifts to a respectable weight.
 

guyfromkop2

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nice workout, the format pretty much looks like mine, except it has a couple more rows, and i get mine from a guy who definately knows what he's talking about. one question though, do you do deads at the end of your workout? if you do you might want to move it to the first thing you do. those puppies take a lot out of you and it's best to be fresh when doing them, especially if you want to become a plers.
 

Truck 44

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yea, I did the deads at the end, was pretty drained. I have been thinking about the placement of the deads in the workout, wondered if I should do them first. I will try them first in the workout, thanks for the tip.
 

Truck 44

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Wednesday=3/1/06

Shoulders:
Arnold Press:
1X10=15 warm up
1X10=25
1X10=35
1X10=40
1X10=45
1X10=50
Bent Over Laterals:
3X10=30
reverse pec deck: with a hold on each rep
2X10=60lbs
1X10=70lbs
Side laterals:
3X10=25
front raises:
3X10=25
Shrugs: Smith Machine
1X10=135
2X10=225
2X10=315
1X10=405
Abs:
Hanging Knee ups:
3X20
Cardio= 30 minutes
 

Truck 44

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Thursday=3/2/06

Played with the bands with a little bench pressing, trying to get used to the feel of these. was concentrating on acceleration and explosiveness.

Arms:
Pushdowns:
1X10=100lbs
3X10=150lbs
Skull Crushers:
1X10=105lbs
1X10=115lbs
1X10=120lbs
Tate presses:
1X8=45
1X8=55
1X6=60
Barbell Curls:
1X10=65lbs
1X10=85lbs
1X10=105lbs
1X6=125lbs
Alternating dumbell curls:
1X10=40
1X10=45
1X8=50
Cross Body hammer curls:
1X10=65
1X10=70
1X10=75
One arm pushdowns:
3X10=40lbs
Concentration Curls:
3X10=55
Forearm rockers:
1X10=30
2X10=40
Cardio=30 minutes
 

Truck 44

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I usually train legs, on saturday if I can, if not I will rotate them to next week, hopefully.

Unfortunately where I work this is a crazy month for us, I had to work all weekend, and our gym is only open on saturdays from 8:00a.m.-2:00p.m. usually I don't have to work overtime and on the weekends.
 

Truck 44

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monday=3/6/06

Tried to max today to see where I am at I threw 365 up pretty easy, best part is the bar did not even slow down where my sticking point is. Then my training partner talked me into trying 385 it kind of got to my head, but I pushed it up to my sticking point, then ran out of gas.

Did some work with the bands:
Barbell Bench:
1X3=245
1X3=260
1X3=275
Incline dumbell press:
1X10=85
1X10=95
1X7=110
Flat dumbell press:
1X10=85
Incline flys:
2X10=30
Flat flys:
1X10=30
Dips:
3Xfailure= +25lbs
Abs
Cardio:30 minutes
 

Truck 44

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I used them here, not sure if the rep ranges are good?

Barbell Bench:
1X3=245
1X3=260
1X3=275

Note: I have been hooking the bands different, what I have been doing is hooking an end on the barbell, running it under the 110lb dumbell and hooking the end on a lower peg on the bench, this makes everything feel a lot more even. It seems to still be working good at adding more tension at the top, I could tell in my triceps last night.

when I run it over the barbell and hook the ends on the dumbell it feels like it is pulling a lot harder on one side than the other, and it kind of pulls me to that side.

Since I am using the bands in a way that is providing less pull in pounds, I am thinking of purchasing bigger bands that pull more, what are your thoughts on this.
 

guyfromkop2

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I used them here, not sure if the rep ranges are good?

Barbell Bench:
1X3=245
1X3=260
1X3=275

Note: I have been hooking the bands different, what I have been doing is hooking an end on the barbell, running it under the 110lb dumbell and hooking the end on a lower peg on the bench, this makes everything feel a lot more even. It seems to still be working good at adding more tension at the top, I could tell in my triceps last night.

when I run it over the barbell and hook the ends on the dumbell it feels like it is pulling a lot harder on one side than the other, and it kind of pulls me to that side.

Since I am using the bands in a way that is providing less pull in pounds, I am thinking of purchasing bigger bands that pull more, what are your thoughts on this.
that's the point of doubling up the bands, so you get double the tension, you just have to play with it till you get it right. and when you right it on your log i'd suggest writing the bands you used. like 1X3=275+purples, time for you to start using some powerlifting jargon :D and if that's still not enough tension get some more bands. plus you might want to ask some guys who have used the bands more. they can help you out a lot more than i can.
 

ivydude

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I would try runninng 1 band under the bench from one end of the barbell to the other. As I think I mentioned in your post about benching, have your spot pull the band at the same time as you once it's under the bench so the tension is distributed evenly.

This significantly increases the tension and may alleviate the need for you to buy another band for some time.
 

guyfromkop2

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I would try runninng 1 band under the bench from one end of the barbell to the other. As I think I mentioned in your post about benching, have your spot pull the band at the same time as you once it's under the bench so the tension is distributed evenly.

This significantly increases the tension and may alleviate the need for you to buy another band for some time.
that works good too, just be careful when you rack it that the band doesnt work it's way up.

also truck, how many bands do you have?
 

Truck 44

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I ordered the purple bands from Iron woody, these were the only ones I got, But I have been eyeing their assisted pull up band set it has the small, medium and large bands for $50 something for the package, I did not notice this before, or I would have ordered it, thinking about going ahead and ordering that package before the price changes. What do you think GUY?
 

Truck 44

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Tuesday=3/7/06

Shoulders:
Arnold press:
1X10=15
1X10=25
1X10=35
1X10=40
1X10=45
1X10=55 PR for me
Bent over laterals:
3X10=30
side laterals:
1X10=25
2X10=30
front raises:
3X10=30
Neck pulls:
1X10=80lbs
1X10=100lbs
1x10=110lbs
reverse pec deck:
1X10=60
1X10=70
1X10=80
Smith machine shrugs:
1X10=135
2X10=225
3X10=315
Cardio: 30 minutes
 

Truck 44

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Wednesday=3/8/06

Legs:
Squats:
1X10=135
1X10=225
1X6=275
1X6=295
1X6=325
Goodmornings: Just started doing these again, trying to find the right weight range.
1X10=65
1X10=85
1X10=105 Will probably start at this weight next leg day
Leg press supersetted with calves:
1X10=225
1X10=315
1X10=405
1X10=495
Lunges:
3X10=40lb dumbells
Cardio: 30 minutes

Note: I was run down this night working 10 days straight, did not even feel like working out but pushed through it.
 

Truck 44

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yea, I am running late posting my workouts, trying to get some issues with computer straightened out, it is being a pain, should be caught up monday hopefully.
 

Truck 44

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thursday=3/10/06

Arms:
pushdowns v-bar:
1X10=100lbs
3X10=150
skull crushers:
1X10=95
1X10=110
1X10=120
Tate presses:
1X8=50
1X8=55
1X6=65
Barbell Curls:
1X10=65
1X10=85
1X10=105
1X6=125
alternate dumbell curls:
1X10=45
1X10=50
1X6=55
one arm pressdowns:
3X10=40
Cross body hammer curls:
1X10=65
1X10=70
1X10=75
crossover machine concentration curls standing:
3X10=40
Forearm rockers:
3Xfailure:40
Cardio: 30 minutes
 

guyfromkop2

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that's a whole lotta curlin right there, when do you do your heavy back work?
 

Truck 44

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tommorow should be back, I didn't get to it last week, I swapped it for legs, since I did not do legs the week before, I was planning on doing it this past saturday. friday night I hung out with some friends and had a few beers, and did not get to bed till 3:00a.m., so I did not workout saturday, bad choice I know. everything should be getting back on track now I hope.
 

Truck 44

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I am going to skip some workouts, and start back again with todays since I am so behind. It is the only way I can catch up.
 

Truck 44

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tuesday=3/21/06

Shoulders:
High pulls: first time I have done these in along time.
3X10=135
Arnold preses:
1X10=20
1X10=30
1X10=40
seated bent over laterals:
3X10=35
reverse pec deck:
1X10=60
1X10=70
1X10=80
Smith machine shrugs:
1X10=135
1x10=225
3x10=315
1x10=405
Abs:
hanging knee ups:
3x20
cardio: 30 minutes
 

Truck 44

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guy as soon as I get caught up on everything, I will post on teamsniffy. Thanks
 

Truck 44

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wednesday=3/22/06

short on time so did not do as much as usual

Back:
Deadlifts:
1x10=135
1x8=225
1x5=275
1x3=295
1x3=315
1x1=365
barbell rows: not really used to these yet
1x10=155
1x10=185
1x10=205
pulldowns v-handle:
1x10=150
1x10=160
1x10=170
v-handle rows:
1x10=180
1x10=190
1x10=200
Cardio= 30 minutes
 

Truck 44

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thursday=3/23/06

Arms:
Pushdowns:
1x10=100
1x10=130
3x10=150
skull Crushers:
1x10=115
1x10=120
1x10=125
Tate Presses:
1x10=45
1x10=55
1x8=60
alternate curls:
1x10=45
1x8=50
1x8=55
Barbell curls:
1x10=65
1x10=85
1x10=105
1x8=125
coss body hammer curls:
1x10=65
1x10=70
1x10=75
one arm pushdowns:
3x10=40
concentration Curls:
3x10=60
Forearm rockers:
3x10=40
Abs
hanging knee ups:
3x20
cardio: 30 minutes
 

Truck 44

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saturday=3/25/06

Legs:
Squats:
1x10=135
1x8=225
1x6=275
1x6=295
1x6=315
leg press supersetted with calves:
1x10=275
1x10=365
1x10=415
1x10=505
1x8=595
goodmornings:
1x10=115
1x10=125
1x10=135
leg curls:
1x10=60
1x10=70
1x10=80
leg extensions:
1x10=110
 

Truck 44

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monday=3/27/06

Chest:
Bench press:
1x10=135
1x6=225
1x6=280
1x6=300
1x5=315
1x1=350
tried 380 did not get,really did not expect to.
1x negative=405 trying to get the feel of it.
1x4=225 purple band
1x4=225 purple band
Incline Dumbell press:
1x10=75
1x10=95
1x6=110
weighted dips: +35lbs
3xfailure
Abs: Hanging knee ups
3x20
cardio: 30 minutes
 

Truck 44

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tuesday=3/28/06
Cardio= 30minutes
was not in the mood to hit it hard.

Wednesday=3/29/06

Back:
T-bar rows:
1x10=45lb plate
1x10=2x 45lb
1x10=3x 45lb
1x6=4x 45lb
one arm dumbell rows:
3x10=110
V-handle pulldowns:
1x10=152.5
1x10=162.5
1x10=172.5
Seated V-handle rows:
1x10=182.5
1x10=192.5
1x10=202.5
Machine assisted pullups:
3x10
Deadlifts:
1x10=135
1x6=225
1x6=275
1x5=315
1x2=335
1x2=355
Cardio= 30 minutes
 

Truck 44

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thursday=3/29/06

took it easy tonight

Arms:
alternate dumbell Curls supersetted with rope hammer curls:
3x10=35
3x10=100lbs
underhand tricep pressdowns straight bar:
3x10=100
dips:
3xfailure= + 35lb plate
Abs:
hanging knee ups:
3x20
cardio: 30 minutes
 

Truck 44

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Monday=4/3/06

Chest:
bench press: most is warmup
1x5=185
1x3=225
1x2=260
1x1=295
1x1=340
1x1=380 max new PR for me, went up pretty easy
1x0=390 tried it, got it to my sticking point and could not go any further
1x405 static hold, held it for about 30 seconds
close grip bench:
1x8=265
Incline dumbell press:
1x10=75
1x10=95
1x8=110
dips:
3xfailure= + 35lb plate
abs:
hanging knee ups:
3x20
cardio: 30 minutes
 

Truck 44

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tuesday:4/4/06

Shoulders:
smith machine presses:
1x10=135
1x10=155
1x10=165
1x8=185
seated bent over laterals:
3x10=35
side laterals:
3x10=30
front raises:
3x10=30
reverse pec deck:
1x10=70
1x10=80
1x10=90
shrugs:
1x10=135
1x10=225
3x10=315
1x10=405
cardio: 30 minutes
 

Truck 44

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wednesday=4/5/06

Legs:
Squats
1x10=135
1x8=225
1x6=275
1x6=315
1x6=335
leg press: supersetted with calves
1x10=225
1x10=315
1x10=405
1x10=495
1x6=545
goodmornings:
1x10=115
1x10=125
1x10=135
cardio: 30 minutes
 

Truck 44

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Thursday=4/6/06

Arms:
Pushdowns:
1x10=100
3x10=150
skull crushers:
1x10=105
1x10=115
1x10=125
tate presses:
1x8=55
1x6=60
1x5=65
barbell curls:
1x10=85
1x10=105
1x6=125
crossbody hammer curls:
1x10=70
1x10=75
1x10=80
one arm pushdowns:
3x10=40
hanging concentration curls:
2x10=60
1x8=60
alternate dumbell curls supersetted with rope hammer curls:
2x10=35/80
forearm rockers:
3xF=45
cardio 30 minutes
 

Truck 44

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monday=4/10/06

chest:
Bench press: was going to max but decided not to pec on left side felt a little tweaked, that is why there is a funky warmup than usual.
1x5=185
1x3=225
1x2=260
1x1=295
1x1=315 after this is where I was goinig to go for 390, but decided not to
1x6=315
1x4=340
close grip bench:
1x6=270
Incline dumbell press:
1x10=75
1x10=95
1x6=110
weighted dips: +35lbs
3xFailure
Abs:
hanging knee ups:
3x20
cardio: 30 minutes
 

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