Bigwade's training log

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  1. Still pretty sore form Tuesday

    Side raise: 5x15
    Hammer curl: 8x15
    Side band rotator: 15

    Pinky on ring grip Decline
    45x15
    95x5
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x3
    455x3
    500x8-2 sets-I stopped there as the left shoulder girdle and my back are a bit touchy but, I was able to handle the weight without much issue otherwise.


  2. Close stance squat-no belt, braces only
    55x5
    145x3
    235x1
    325x1
    415x1-paused form here
    505x1
    555x1-all save the 505 were walked out

    Trap bar
    255x1
    345x1
    435x1
    545x1
    635x3
    675x1-all beltless

    From the floor
    335x1
    405x1
    405x2-3/4" chain
    405x2-2 pair of 3/4" chain
    405x2-added 1/2"
    405x2-2 1/2"
    405x2-3 1/2"
    405x2-4 1/2"
    405x2-5 1/2"-reset between each rep

    Jeremy can tell you what the weight was on top

    KB stiff leg
    88x12x3

    That was it
    •   
       


  3. Spent Friday driving to Cincy, then judged the pro/am all weekend and drove back. I'm stiff as a board and just plain exhausted.

    Side raise: 5x15, 8x15
    Side band rotator: 15
    hammer curl: 8x15, 10x15

    Bench
    45x15
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x3-2 sets
    415x2-3rd went no where

    DB flat press
    25x30
    50x25x3

    That was it

  4. Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    255x1-belt
    345x1
    added briefs
    455x1
    added suit,straps down
    545x1
    655x1
    745x1
    straps up and2 meter wraps
    855x1
    I was slated for 900 and some guys had to go and I'm still not 100%. I'm 14 weeks out and while I really wanted to go 900 and start a new cycle. I figured at this point, there was no need in pushing my luck again. So, next week, the cycel starts for December.

  5. Not feeling well today and I'm still pretty beat up

    Straight-arm pull down
    50x15x3
    Rear delt on pec dec
    20x15x3
    Standing toe raise
    BWTx20x3
    Pull down
    100x15
    Bench crunch
    45x20x3
    Seated crunch
    95x20

    Recumbent bike: 20 minutes

    That was it
    •   
       


  6. No declines, I'm so dang sore and my right knee is trash right now.

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 10x15
    Side band rotator: 2x15
    Pull down: 50x15, 100x15

    Illegal wide, closed grip, flat feet and back
    45x15
    95x15
    135x8
    185x5
    225x3
    275x3
    315x8-3 sets, last rep paused

    That was it

  7. Fasted cardio on recumbent: 30 minutes

    Then drove down town to Crossfit CFT for Oly

    Close stance squat
    45x1
    Wide stance
    45x1
    Close stance
    45x5
    OH press
    45x8
    Snatch catch
    45x5
    Close stance
    95x5
    OH press
    95x5
    Snatch catch
    95x5
    Close stance
    185x3
    275x1
    325x1
    413x1-paused for a 2 count
    501x1-paused for a 2 count, no belt, just braces

    Snatch
    50Kx1x3
    60Kx1x3
    70Kx1
    80Kx1

    Clean and Jerk
    50Kx1
    70Kx1
    80Kx1x2

    that was it

  8. Just 3 of us and I'm recovering from being sick so, went super light.

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 10x15

    Bench
    45x15
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    225x20-2 sets

    Plate loaded neutral grip pull down
    100x15
    150x12
    170x12x2
    Wide grip seated row
    250x12x2

    Rear delt on pec dec
    40x12x3
    Side raise
    20x12x3
    DB front raise
    15x15x2

    That was it

  9. KB swing: 30x12

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x2
    235x2-belt
    325x2
    added briefs
    415x2
    505x2
    595x2-6 sets

    Sumo pull, in briefs
    245x1
    335x1
    425x1
    515x1

    Hammer seated leg curl
    55x15x2
    Toe raise
    120x15x2
    tibia
    50x15x2

    That was it

  10. Plate loaded pull down
    100x15x3
    Straight arm pull down
    50x15x3
    Face pull
    50x15x3

    Hammer shrug
    140x20x3
    Rear delt on pec dec
    20x15x3

    Hammer crunch
    88x20-enough of that...

    Recumbent bike: 30 minutes

    More cardio and Oly tonight

  11. Side raise: 5x15, 8x15
    Hammer curl: 8x15, 10x15
    Side band rotator: 15

    Decline-pinky on ring
    45x25
    95x15
    135x8
    185x8
    225x8
    275x8
    315x15-3 sets, just me and GL today so, light again...

    Plate loaded pull down
    50x15
    100x15
    150x12x3

    Rear delt on pec dec
    40x12x3
    Sideraise
    5x35x3
    DB front raise
    15x15

    Hammer shrug
    140x15
    230x15
    320x15

    Hammer curl
    15x15
    20x15
    25x15
    30x12
    35x12
    40x12

    Reverse curl
    20x20

    That was it

  12. I do not feel good at all. I think I'm run down, frustrated and still feeling the effects of being sick and beat up from the fall with 880 but, no excuses, I'm still training.

    Front squat
    55x5
    145x3
    235x1
    325x1
    415x1-this felt heavy

    Trap bar
    255x3
    345x3
    435x3
    525x3

    From the floor
    245xI think I did 1 or 3, for some reason, i can't recall on these
    335
    425
    Stiff leg x1 with 475

    2x8 block pulls
    245x3x2-I had a 2x10 block on one side the first set
    335x3
    435x3

    That was it

  13. Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15
    Pulldown: 50x15

    Bench
    45x25
    95x115
    135x8
    185x5
    225x3
    275x3
    315x3
    365x6
    405x3

    Thickbar bench-flatback & feet, closed grip
    200x8
    250x8
    290x8

    DB press
    25x30
    50x25

    Pulldown
    100x15
    150x12x3
    Widegrip row
    250x12

    Rear delt on pec dec
    40x12x3
    DB front raise
    15x15x2

    Hammer shrug
    140x15
    230x12
    320x10x2

    That was it

  14. KB stiff leg: 36x12
    Reverse hyper: 100x10

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2
    belt
    325x2
    add briefs
    415x1
    505x1
    595x1
    645x2-6 sets

    Sumo pull
    245x1
    335x1
    425x1
    515x1
    565x1-painfully slow. I think my days of pulling sumo in gear and pulling a big weight are over with this knee. Most likely from here, conventional and probably raw. Hopefully enough to total elite.

  15. Recumbent Bike: 20 minutes...weight is up 3 lbs, F&%K!

    Snatch
    50Kx1x10-I'm really sore and my knees are tender so I just worked on form.

    Straight arm pull down
    50x15x3
    Rear delt on pec dec
    20x15

    Called it

    I'm dang tired

  16. Side raise: 5x15, 8x15, 12x15
    Hammer curl: 8x15, 12x15, 15x15
    Side band rotator: 2x15
    Hammer shrug: 140x15x2
    Pull down: 50x15, 100x15

    Decline-pinky on ring
    45x25
    135x8
    225x5
    315x3
    405x15x3-last rep paused for a 2 count
    Steep DB incline
    40x12

    Pull down
    150x12x3
    Close grip seated row
    250x12x3

    Side raise
    5x35x3
    Rear delt on pec dec
    40x12x3
    DB front raise
    15x15

    Hammer curl
    20x15
    25x12
    30x12

    Hammer shrug
    180x15
    270x12x3

    Press down on pull down
    50x15x3
    Rope pressdown
    40x12x2

    That was it

  17. I'm not doing too much as I'm really sore and I have that oly meet tomorrow.

    Close stance squat
    55x5
    145x3
    235x1
    325x1
    415x1
    485x1

    Trap bar
    245x3
    345x1
    455x1
    545x1

    From the floor
    245x1
    335x1
    425x1
    475x3

    That was it

  18. I'm still a bit sore form the meet so, I went conservative and was tight on time

    Side raise: 5x15
    Hammer curl: 8x15
    Side band rotator: 15
    Pull down: 50x15

    bench
    45x15
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3-2 sets, all reps paused
    405x3-last rep paused

    OH press
    110x6
    130x3-last rep push press on all sets
    150x3
    170x3
    190x3
    212x3

    That was it, out of time.

  19. Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2
    325x1-belt
    added briefs
    415x1
    505x1
    595x1
    685x2-3 sets

    Conv pull-helping Josh, no gear or belt, hook grip
    525x1

    OH squats-walk out of the rack, drop snatched
    110/50Kx3
    154/70Kx3
    176/80Kx3-this is the weight I missed at the meet. I want to hit it or 85 kilos in the snatch next meet.

    Hammer seated leg curl
    55x12x3

    Leg press
    180x20x2

    KB stiff leg
    88x12x2

    Out of time

    Used the Energy and B-complex patch during training with good results. I put the patches on my forearm and then covered them with my eblow braces, good to go.

  20. Straight arm pull down
    50x15x3
    Pull down
    50x15
    100x15x3

    Rear delt on pec dec
    20x15x3
    Hammer shrug
    140x20x3

    Recumbent Bike: 20 minutes
  21. WK 3 decline


    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 10x15, 15x15
    Side band rotator: 2x15

    Decline
    45x25
    95x15
    135x8
    185x5
    225x3
    274x3
    315x3
    365x3
    405x15x2

    Pull down
    100x15
    150x12x3

    Rear delt on pec dec
    40x12x3

    Hammer shrug-static hold
    140x15
    320x12x3

    That was it

  22. Hammer seated leg curl: 55x15

    Front squat
    55x5
    145x3
    235x2
    added belt
    325x1-paused
    415x1-paused
    485x1

    Trap bar-no belt the rest of the way
    255x3
    365x3
    455x1
    545x1

    From the floor-conventional, hook grip
    245x1
    335x1
    425x1
    440x1-15 singles, 30 second or less rest interval

    KB stiff leg
    88x12

    Hammer seated leg curl
    55x15

    My knee is tender so I did cardio

    Recumbent bike: 20 minutes

    That was it

  23. Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2
    325x1-belt
    added briefs
    415x1
    505x1
    added suit, straps down
    595x1
    685x1
    800x1-straps up

    Out of gear

    OH squats, snatch grip-paused in the bottom
    50Kx3
    60Kx3
    70Kx3
    80Kx3
    90Kx3

    Snatch
    50Kx1x5

    That was it, out of time

  24. Recumbent Bike: 30 minutes

    Straight-arm pull down/rear delt on pec dec/hammer shrug/hammer seated crunch
    50x15/20x15/140x20/88x20-3 sets

    Face pull/shrug down/reverse curl/seated crunch machine
    40x15/100x12/20x20/90x20
    40x15/150x8/25x20/110x20
    40x15/150x8/30x20/130x20

    Plate loaded pull down/upright row/standing toe raise/bench crunch
    100x15/30x15/BWTx20/45x20
    100x15/40x15/BWTx20/45x20
    100x15/50x15/BWTx20/45x20

    Seated toe raise/tibia/DB side bend
    120x15/50x15/25x15
    120x15/50x15/50x15
    120x15/50x15/75x15

    Band press: 7
    Standing press/Front squat w/clean grip: barx7
    Snatch balance/catch
    20K/45x3-2 sets
    30K/66x3
    40K/88x3
    50K/110x3
    60K/132x3

    That was it, out of time
  25. wk 3 bench asst


    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15
    Pull down: 100x15

    Illegal wide bench press-flat back, flat feet, closed grip
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x8-last rep 2 count pause-3 sets

    Close grip seated row
    250x12x3
    Close grip plate loaded pull down
    150x8
    170x8x2

    Rear delt on pec dec
    40x12x3
    DB front raise
    15x15x3
    DB side raise
    5x35x3

    Hammer curl
    25x12
    30x12
    35x12
    40x8
    45x8
    50x8-no tendon pain, good news

    Hammer shrug
    140x15
    230x12-2 count static hold
    320x12x3

    Press down on plate loaded pull down
    50x15
    70x12
    90x12

    Barbell curl
    45x15
    65x30

    Seated crunch machine-pin select
    90x30x2

    Recumbent Bike: 20 minutes

    I'm cooked

  26. Plate loaded leg extension
    50x25
    75x15
    100x15
    Hammer seated leg curl
    55x15
    65x15
    Plate loaded pull down
    50x15
    100x15x2
    Hammer shrug
    140x15x3

    Front squat
    55x5
    145x3
    235x1
    325x1-belt
    415x1-paused
    505x1-finally back in the 500 club

    Trap bar
    255x3
    345x1
    455x1-belt
    545x1
    655x1
    725x0-boo! broke about 4-5" and that was it

    From the floor for speed-hook grip, no gear
    245x1
    335x1
    425x1
    475x1x12-30-40 second rest intervals

    Stiff leg DL
    245x12x3

    I'm cooked

  27. Side raise: 5x15, 8x15
    Hammer curl: 8x15, 10x15
    Side band rotator: 2x15

    Bench press
    45x15
    95x15
    135x8
    185x5
    225x3
    275x3
    315x1-paused the rest of the way
    365x1
    405x1
    435x0-misgrooved
    435x1-smooth but not as fast as I would have liked

    OH press-strict press+1 push
    60Kx5+1
    80Kx2+1
    100Kx2+1
    112.5Kx2+1

    Wide grip seated row
    250x12x2

    Rear delt on pec dec
    50x12x2

    Hammer curl
    25x12x2

  28. Damn I wish I had your strength!

  29. I outweigh you 140-145 and that makes a huge difference and I've been doing this a long time. Be patient. Strength is not a race and is a greedy mistress. Put in your time, it will come.

  30. Reverse hyper: 100x10
    Close stance: 55x1-ouch...
    Close stance: 55x5
    Medium stance: 55x5
    comp stance: 55x5-moved in a bit as I went raw
    145x3
    235x1
    325x1
    415x1
    added belt and light wraps
    505x1
    600x1

    No wraps or belt-medium stance
    325x3

    OH squats-snatch grip
    60Kx3
    70Kx3
    80Kx3

    Snatch practice
    40Kx1+ 2 oh squats
    60Kx1+ 2 oh squats
    70Kx1x2

    Reverse hyper
    170x10
    240x10

    That was it, outta time
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