Bigwade's training log

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  1. Tired, old, sore...

    Plate loaded leg extension: 50x25, 75x15
    Seated leg curl: 55x15x2
    Pull down: 50x15, 100x15x2
    Hammer shrug: 140x15, 140x20x2

    no gear or belt on anything, I did have braces on and my glasses...

    Front squat
    55x5
    145x3
    235x1
    325x1
    415x1-maybe a 3 count pause

    Trap bar
    255x1
    345x1
    435x1
    525x1

    From the floor-conv & hook
    245x1
    335x1
    445x1
    565x1x3-way slower than I wanted but, knee and sholder/bicep tender

    KB Stiff leg
    88x12x3

    Seated crunch machine
    70x20
    100x20x2

    Ran out of time


  2. My right arm has gotten worse over the weekend even though I only did cardio. Warm-ups sucked and this weekend is not looking good.

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15
    Pull down: 50x15

    bench
    45x25
    95x15
    135x8
    185x3
    225x3
    275x3
    315x3
    365x3-stopped there

    Overhead press
    30Kx5
    40Kx3
    60Kx3
    80Kx1
    100Kx1

    I did a couple of snatches at 60K just to see how it was. I'll do some tomorrow and Wednesday and decide what to do. Very discouraged and frustrated but, it happens.
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  3. Shoulder and knee tight and tender

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    255x2
    345x1-belt
    455x1
    added briefs
    545x1
    added suit, straps down
    655x1
    [youtube]usM26VXy0Pk[/youtbue]
    straps up
    745x1

    835x1


    SSB medium stance squats-no gear or belt
    145x6
    235x6
    325x6
    415x6


    Snatch balance + OH squat
    1+3


    Snatch
    40Kx1

    60Kx1


    Clean and Jerk
    60Kx1

    Shoulder held up and my mechanics seemed ok.

  4. Recumbent Bike: 30 minutes

    Close stance oly squat-braces but no gear or belt, walked out
    55x5
    145x3
    235x3
    325x1
    415x1
    505x1

    Standing press
    45x8+2 jerk
    88x4+2

    Snatch Balance
    45x3
    88x3

    Snatch
    40K1
    50Kx1
    60Kx1
    70Kx1

    My mechanics are not consistent but, everything was ok and clean just some knee pain and that was mainly due to the walk out. So, we will see. If I can hit 80K in the snatch Saturday, that will meet the goal.

  5. Went conservative last week for declines and pulls.

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

    Decline
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x8x82

    That wasit

    Pull day

    Front squat
    55x5
    145x3
    235x3
    325x1
    415x1

    Trap bar
    255x3
    345x3
    435x3
    525x3
    605x3

    From the floor
    415x1

    That was it

    Did my 2nd oly meet in Hoover, AL. Great gym and atmosphere there.

    went 3-3 in the snatch and hit 85k on the last which was a 10k meet pr. I was surprised given my shoulder and knee and my lack of mechanics.

    Went 2-3 in the clean and jerk. I opened at 95 and it went pretty easy so, we split the difference on what it would take for my third to qualify for masters pan-ams. I hit 104 on my 2nd and then missed 112 at the clean as I just coulnd't hold it so, ended up with a 9 k pr on C&J and 19K pr total. The goal was to qualify in February so, I'm a bit ahead of schedule.

    Had a good time. Started at noon and was on teh road by roughly 4 pm.
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  6. Reverse hyper: 170x10

    Close stance: 55x5
    Medium stance: 55x5
    COmp stance: 55x5
    145x3
    235x1-belt
    325x1
    415x1
    505x1
    added wraps
    600x1
    650x1

    SSB-no wraps or belt
    235x6
    325x6
    415x6

    Snatch balance
    20Kx3
    40Kx3
    60Kx3-shoulder was tender so stopped with these

    Hammer strength single leg extension
    25x12x3

    Reverse hyper
    170x10
    240x10
    310x10

    KB SLDL
    88x12x3

    Kneeling leg curl
    25x12
    50x12

    Out of time, that was it

  7. Straight-arm pull down
    50x15x3
    Face pull
    40x15x3
    Pull down
    50x15
    100x15x3

    Rear delt on pec dec
    20x15x3
    Upright row
    45x15
    50x15
    55x15
    Hammer shrug
    140xx20x3

    Hammer seated crunch
    90x20x5
    Seated crunch machine
    70x20
    90x20
    100x20x3

    Standing toe raise
    BWTx20x3
    Seated toe raise
    120x15x3
    Tibia/Dorsi
    50x15x2
    50x20

    Side band rotator
    15-3 sets

    Cardio-recumbent bike: 20 minutes


    Then did 20 minutes again that evening

  8. I'm shot...not much sleep and right arm tender...man, I'm a puss

    Took it easy

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

    Decline
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x8

    Plate loaded pull down
    100x15
    150x12
    170x12
    190x12
    Close grip seated row
    250x12x3

    Hammer shrug
    140x15
    230x12
    320x12x3

    Rear delt on pec dec
    40x12x3
    Dumbbell front raise
    15x15x3
    Side raise machine
    100x12

    Seated crunch machine
    100x20x3
    Hammer seated crunch
    90x20x3

    Press down on plate loaded pull down
    70x12x3

    Hammer curl
    25x12
    30x12

    Out of time

  9. Front squat
    55x5
    145x3
    235x1
    325x1
    415x1

    Trap bar
    255x3
    345x3
    435x3
    525x1

    Speed from the floor
    275x1
    325x1x6
    325x1-stiff leg

    Reverse hyper
    100x10
    170x10x3

    Kneeling leg curl
    50x12x3

    KB stiff leg
    88x12x3

    That was it

  10. That evening

    Cardio!

    Recumbent Bike: 20 minutes

  11. Recumbent Bike: 20 minutes, then about 30 minute break.

    Straight-arm pull down
    50x15x3
    Plate loaded pull down
    50x15
    100x3
    Face pull
    30x15
    40x15
    50x15

    Hammer shrug
    160x20x3-it's what was left on the machine is why
    Rear delt on pec dec
    20x15x2

    Seated crunch machine
    110x20x3
    Hammer strength seated crunch
    90x20x4
    Standing crunch/seated pull down crunch
    30x10/50x10
    40x10/50x10
    50x10/50x10
    Over head side crunch on the pull down machine
    50x15-Siingle grip

    Close stance high bar oly squat-walked out, no belt
    55x5
    145x5
    235x1-2 count pause
    325x1-same

    KB swing
    26x12
    50x8

    Standing press
    20Kx8

    Front squat/jerk
    20Kx1+5

    Jerk
    40Kx3
    60Kx1
    70Kx1
    80Kx1
    90Kx1
    100Kx1

    Snatch
    40Kx1+3 OH squats
    40Kx1
    C&J
    40Kx1
    Snatch
    60Kx1
    C&J
    60Kx1
  12. Sunday AM Cardio


    Recumbent Bike: 30 minutes, intervals...that was suckadelic!

  13. Recumbent bike for a 2nd session this evening.
    20 minutes

    Hammer strength seated crunch
    90x25x2
  14. WK 8 bench


    Testing the shoulder and trying to determine if I go raw at this meet in December.

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15
    Pull down: 50x15

    Bench press
    45x25
    95x15
    135x8
    185x5
    225x3
    275x1-paused the rest of the way
    315x1
    365x1
    405x1
    425x1-everything felt good
    405x2-missed 3rd, shoulder didn't like it so I stopped

    Over head press+push press
    40Kx5+1
    60Kx2+1
    80Kx2+1
    100Kx1+1
    120Kx1 push, shoulder coming along

    Seated wide grip row
    250x12x3
    Pull down
    100x15
    150x12x3

    Hammer shrug-static hold
    250x12
    340x12x3

    Rear delt on pec dec
    40x12
    50x12x2

    Dumbbell front raise
    15x15x3

    Out of time

  15. I think everyone stays out of your log because of Shear intimidation haha

    Seriously crazy strong lifts ITT!
  16. WK 8 squat


    Reverse hyper: 100x10

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2-added blet
    325x1
    415x1
    505x1
    600x1x3-wrapped

    SSB-medium stance
    235x2
    325x2
    445x6
    485x3
    505x1

    Snatch balance+OH squats
    20Kx1+3
    40Kx1+3
    60Kx1+3
    80Kx1+3

    That was it, out of time

  17. Quote Originally Posted by y0lked View Post
    I think everyone stays out of your log because of Shear intimidation haha

    Seriously crazy strong lifts ITT!
    It reads more impressive than it is. There are plenty here stronger.

  18. Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15, 15x15, 20x15
    Side band rotator: 2x15
    Pull down: 50x15, 100x15
    Dumbbell front raise: 15x15x3

    Bench press
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x1-paused
    365x1-paused
    405x1-paused
    405x2-touch and go-shoulders feel like crap
    315x8x3 sets, last 2 reps paused for at elast a 2 count

    Over head press-2 strict + 1 push
    60Kx3
    80Kx3
    100Kx3

    Dumbbell press
    25x30
    50x25x2

    Wide grip seated row machine
    250x12x3
    Plate loaded pull down-neutral grip
    150x12x3

    Rear delt on pec dec
    40x12x3

    Hammer shrug-2 count static hold
    320x12

    Way out of time
  19. evening extra


    Recumbent Bike: 20 minutes

    Pressdown on plate loaded pull down
    50x15x3
    Rope press down on old school pull down
    40x15x3
    Single reverse grip pressdown on plate loaded pull down
    15x15x3

    Hammer curl
    15x15
    25x15
    35x12

    That was it

  20. Close stance: 55x5
    medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2
    325x1-belt
    415x1
    505x1
    600x2-wrapped-I hit this but, I felt flat as a pancake. I'm still wiped out I guess from the weekend.

    Cambered bar squat-medium stance, no belt
    225x6
    315x6
    405x6-last reps quick pause

    Kneeling leg curl
    90x12x3
    Hammer single leg extension
    25x12x3

    Reverse Hyper
    100x10
    170x10
    240x10
    310x10

    Seated toe raise
    120x15x3
    Tibia
    50x15
    60x15
    70x15

    Hammer seated crunch
    90x20x3

    Recumbent Bike: 15 minutes
  21. WK 9 cardio, aux & oly


    Recumbent bike: 20 minutes

    Straight-arm pull down
    50x15x3
    Pull down
    50x20
    100x15x3
    Face pull
    40x15
    50x15
    60x15

    Hammer strength shrug machine
    140x20x2

    Close stance squat-walked out
    55x5
    145x3
    235x3
    325x3-all paused
    415x1-paused
    505x1-paused, no belt, just knee braces

    Standing press
    55x8
    55x5

    Snatch balance
    55x1

    Snatch
    40Kx1x3
    50Kx1x3
    60Kx1x3

    Out of time

  22. Declines
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x3
    455x8x3

    Steep incline dumbbell press
    50x12x3

    Pull down
    100x15
    150x12x3

    Rear delt on pec dec
    40x12x3
    DumbbellFront raise
    15x15x2

  23. Plate loaded leg extension: 50x25
    Pull down: 50x20, 100x15
    Hammer shrug: 140x15x2

    Front squat
    55x5
    145x3
    235x3
    325x1
    415x1-2 count pause

    Trap bar
    345x1
    455x1
    545x1
    635x5

    From the floor
    245x1
    375x1
    375+2-3/4" chains per sidex2
    added 1/2 chainx2
    added another 1/2 chainx2-reset between reps

    Sumo, toes to plate
    285x3
    335x3

    That was it, out of time

  24. Pull down: 50x20,100x15
    Side band rotator: 2x15
    Side raise: 5x15, 8x15, 10x15
    Hammer curl: 8x15, 12x15, 15x15
    Standing rotator: 3x15

    Bench press
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x6x2
    345x8-last rep paused for a 2 count
    Dumbbell press
    25x25
    50x25x2

    OH press-2 press+ 1 push
    60Kx2+1x2
    80Kx2+1
    100Kx1+1
    120x1-push

    Seated wide grip row
    250x12
    275x12x2

    Hammer shrug-static hold
    270x12
    320x12x2

    Out of time
  25. wk 10 squat


    Reverse Hyper: 170x10

    Close stance: 55x5
    medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2
    add loose belt
    325x1
    415x1
    510x2-5 sets

    Cambered bar squat
    315x6
    405x6
    455x6-suckadelic

    Hammer strength single leg extension
    25x15x3

    Kneeling leg curl
    90x12x2
    KB stiff leg
    88x12x2

    I am shot...
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