compudog's workout log

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  1. Registered User
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    Gym Tue Sep 03 2013


    531 Schedule: M2,W1,D2 - Squat

    Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 245 x 5
    - 275 x 5
    - 315 x 5

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10


    Notes: Ok workout.

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    Gym Thu Sep 05 2013


    531 Schedule: M2,W1,D3 - Overhead Press

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 115 x 5
    - 130 x 5
    - 145 x 8
    - extra set
    - 135 x 10

    Dumbbell Rows + Dips (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - dips
    - x reps
    - x 10,10,23


    Notes: Pretty good workout.
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    Gym Fri Sep 06 2013


    531 Schedule: M2,W1,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 275 x 5
    - 315 x 5
    - 355 x 9

    Good Mornings + Front Squat (superset)
    - gm
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5

    - front squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5


    Notes: Good workout, had to hustle a bit to get through it though.
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    Awesome work!
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    Quote Originally Posted by tacticalG View Post
    Awesome work!
    Thank you.
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    Gym Mon Sep 09 2013


    531 Schedule: M2,W2,D1 - Bench Press

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 200 x 3
    - 230 x 3
    - 260 x 5


    Notes: Short workout today, have a sore throat, don't want to get sick.
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    You got it done, bottom line. Great job!
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    Quote Originally Posted by tacticalG View Post
    You got it done, bottom line. Great job!
    Thanks. It was actually worse than I thought, completely flattened me for 2 days.
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    Gym Thu Sep 12 2013


    Sick Day Workout #1

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 3
    - 405 x 3
    - 455 x 3
    - 505 x 1


    Notes: Great workout, considering. Got a nasty virus, laid out for the last 2 days.
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    Gym Fri Sep 13 2013


    Sick Day Workout #2

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 155 x 5
    - 165 x 2

    Notes: Ok workout, still pretty bagged.
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    Gym Mon Sep 16 2013


    531 Schedule: M2,W3,D1 - Bench Press

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 215 x 5
    - 245 x 3
    - 275 x 3

    Notes: Ok but short workout, still a little under the weather. Hopefully try for 300 next week.
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    Gym Tue Sep 17 2013


    531 Schedule: M2,W3,D2 - Squat

    Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 275 x 5
    - 315 x 3
    - 345 x 2


    Notes: Another short workout.
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    Gym Thu Sep 19 2013


    531 Schedule: M2,W3,D3 - Overhead Press

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - core lifts
    - 125 x 5
    - 145 x 3
    - 165 x 2
    - extra sets
    - 155 x 5
    - 135 x 10

    Notes: Felt a bit off today w.r.t. form. Takes me forever to set up for this lift.
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    Gym Fri Sep 20 2013


    531 Schedule: M2,W3,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 315 x 5
    - 345 x 3
    - 395 x 4

    Notes: Ok workout.
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    Gym Mon Sep 23 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 3
    - 245 x 2
    - 275 x 1
    - 300 x 1

    Notes: Got my 300 lb bench press! Lockout was really hard & my lumbar cramped up so bad I couldn't get off the bench for about 5 minutes, but it went!
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    Congrats.
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    Good work
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  18. Registered User
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    Quote Originally Posted by Mr.Sinister View Post
    Congrats.
    Thanks Sinister
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    Quote Originally Posted by Sean1332 View Post
    Good work
    Thanks man. Didn't think I'd ever get there, probably wouldn't have without this Internet community of extra-strength people for inspiration.
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    Gym Wed Sep 25 2013


    Squat Workout

    Box Squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 1

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10

    Notes: Good workout.
  21. Registered User
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    Gym Thu Sep 26 2013


    Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 3
    - 155 x 2
    - 180 x 0
    - 155 x 5
    - 135 x 10

    Notes: Ok workout. Almost got 180, at least I found out where my sticking point is.
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    Congrats on your 300lb bench.
  23. Registered User
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    Quote Originally Posted by tacticalG View Post
    Congrats on your 300lb bench.
    Thanks, I've been chasing that one for a long time.
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    Gym Fri Sep 27 2013


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 3
    - 405 x 3
    - 455 x 3
    - 505 x 1

    Front Squats + Good Mornings (superset)
    - front squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5

    - good mornings
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5


    Notes: Ok workout.
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    Gym Mon Sep 30 2013


    531 Schedule: M3,W1,D1 - Bench Press

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 190 x 5
    - 220 x 5
    - 250 x 6

    Seated Cable Row + Floor Press (superset)
    - cable row
    - lb x reps
    - 240 x 5
    - 250 x 5
    - 260 x 5

    - floor press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 5

    Notes: Ok workout.
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    Gym Tue Oct 01 2013


    531 Schedule: M3,W1,D2 - Squat Workout

    Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 245 x 5
    - 280 x 5
    - 315 x 6

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10

    Notes: Ok workout.
  27. Registered User
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    Gym Thu Oct 03 2013


    531 Schedule: M3,W1,D3 - Overhead Press

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - core lifts
    - 115 x 5
    - 135 x 5
    - 150 x 6
    - extra sets
    - 155 x 4
    - 135 x 7

    Dumbbell Rows + Dips (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - dips
    - x reps
    - x 10,10,17

    Notes: Not the best workout ever, oh well.
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    Gym Wed Oct 09 2103


    Squat Workout

    Box Squat
    - lb x reps
    - 45 x 10
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 2

    Front Squat + Hyperextensions (superset)
    - front squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5

    - hypers
    - x reps
    - x 10,10,10

    Notes: Deload/rehab workout, problems wi/lumbar last week.
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    Gym Thu Oct 10 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 3
    - 245 x 1
    - 265 x 1
    - 275 x 2

    Seated Cable Row + Floor Press (superset)
    - cable row
    - lb x reps
    - 250 x 5
    - 260 x 5
    - 270 x 5

    - floor press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 5


    Notes: Good workout
  30. Registered User
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    Gym Fri Oct 11 2013


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 10
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 5
    - 405 x 5
    - 455 x 5

    Farmer's Walk
    - 95 lb dumbbells x 50 m x 3 laps


    Notes: Pretty good workout
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    Gym Tue Oct 15 2013


    531 Schedule: M3,W2,D1 - Bench Press

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 205 x 3
    - 235 x 3
    - 265 x 4

    Seated Cable Row + Floor Press (superset)
    - cable row
    - lb x reps
    - 250 x 5
    - 260 x 5
    - 270 x 5

    - floor press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 5

    Notes: Ok workout, bit bagged from peak bagging yesterday.
  32. Registered User
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    Gym Wed Oct 16 2013


    531 Schedule: M3,W2,D2 - Squats

    Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 260 x 3
    - 295 x 3
    - 335 x 2,1

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10


    Notes: Not a great workout, legs are still trashed from scrambling Monday.
  33. Registered User
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    Gym Fri Oct 18 2013


    531 Schedule: M3,W2,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 300 x 3
    - 340 x 3
    - 385 x 5

    Notes: Short workout. Schedule is off due to the holiday Monday, so I skipped overhead press for this week.
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    How's the lumbar?
  35. Registered User
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    Quote Originally Posted by tacticalG View Post
    How's the lumbar?
    Better, thanks. It's been kind of an ongoing problem. I think I've finally figured out how to brace my core properly so I don't aggravate it.
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    Gym Mon Oct 21 2013


    531 Schedule: M3,W3,D1 - Bench Press

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 220 x 5
    - 250 x 3
    - 280 x 3

    Seated Cable Row + Floor Press (superset)
    - cable row
    - lb x reps
    - 250 x 5
    - 260 x 5
    - 270 x 5

    - floor press
    - lb x reps
    - 205 x 5
    - 235 x 5
    - 255 x 5

    Notes: Really good workout.
  37. Registered User
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    Gym Tue Oct 22 2013


    531 Schedule: M3,W3,D2 - Squats

    Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 280 x 5
    - 315 x 3
    - 355 x 2

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10

    Notes: Ok workout. Finally starting to gain a bit with the box squats, it's been a struggle since switching to the shorter box.
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    Gym Thu Oct 24 2013


    531 Schedule: M3,W3,D3 - Overhead Press

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 64 x 5
    - 95 x 5
    - core lifts
    - 135 x 5
    - 150 x 3
    - 170 x 3
    - extra sets
    - 155 x 5
    - 135 x 10

    Dumbbell Rows + Dips (superset)
    - dumbbell rows
    - lb x reps
    - 80 x 10
    - 85 x 10
    - 90 x 10

    - dips
    - x reps
    - x 10,10,10

    Notes: Good workout.
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    Gym Fri Oct 25 2013


    531 Schedule: M3,W3,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 320 x 5
    - 365 x 3
    - 405 x 3

    GM + Front Squat (superset)
    - gm
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5

    - front squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5

    Notes: Good workout, think I might actually deload next week.
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    Gym Mon Oct 28 2013


    531 Schedule: M3,W4,D1 - Bench Press Deload

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 10
    - 95 x 10
    - 115 x 10
    - core lifts
    - 135 x 10
    - 155 x 10
    - 185 x 10

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 150 x 10
    - 160 x 10
    - 170 x 10

    - dumbbell press
    - lb x reps
    - 50 x 10
    - 55 x 10
    - 60 x 10


    Notes: Good workout.
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