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    guyfromkop's log


    well i have logs around at other boards, so since beeze is posting his log up here, i figure i'll start one up here too. i mainly do a powerlifting workout. it's simple and very effective. here's this week's workout.

    Monday 2/13/06

    SSB Box Squats 1" Below parallel w/ belt
    215 x 3
    235 x 3
    245 x 3
    265 x 3
    265 x 3

    Leg Press
    400+125lb sled x 20(do you count the sled in the total weight on these? i'm not sure)

    Kettlebell Swings
    1 arm in between legs
    25 x 2 x 15
    2 arm outside legs
    25 x 3 x 5

    GHR
    BW x 3 x 5 variations

    Crazy Scissor Ab Machine
    80 x 2 x 20

    Ab/Adductors
    Red Band x 25

    Seated Calves
    90 x 15
    115 x 15

    light cardio 30 min

    well definately an interesting day today, first time i ever used a ssb and kettlebells. the ssb was a lot easier than i thought, at least until ex sees the clips of them, but the kettlebells were a whole nother story. these puppies were tough, the 1 arm in between legs werent that bad, but the 2 arm outside of legs was just awkward, that's why i did 3 x 5, next week i'll probably do 1 arm swings outside of legs till i get used to it. either way it definately lit up my posterior plus i was ready to fall over after the first set of 15.

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    Wendesday 2/15/06

    Pause Bench, ring finger on rings
    185 x 3
    195 x 3
    205 x 3
    205 x 3

    DB Hammer Grip Presses w/ pause
    60 + purple band x 2 x 6

    Front Raises w/ pause
    Red Band x 2 x 10

    Laterals w/ pause
    Red Band x 2 x 10

    Pull Aparts w/ pause
    Purple Band x 2 x 10

    Static Holds
    Dbl Overhand 275 x 10sec, 315 x 10sec
    Hook Grip 335 x 2 x 10sec


    first time doing pauses, also brought out the 3"pvc pipe to stretch on, that was no problem, had it under me for all the benching, but then i tried it with the 4" and my shoulders would touch but my butt was about a half an inch from touching, and vice versa, so i'm assuming that this will take some time for me to arch that much? other than that everything went good, and i'm benching with my feet under me on my toes again, i get more leg drive in fact my left leg likes to shake a little, thought i'd switch to feet flat, but just never could get it right.
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    Friday 2/17/06

    Rack Pulls bottom of knee level w/ stiff squat bar
    435 x 1
    445 x 1
    455 x 1
    465 x 1
    465 x 1

    45 Hypers
    Purple Band x 2 x 15

    Reverse Hyper
    220 x 2 x 10

    Wide Grip Face Pulls
    210 x 2 x 8

    Low Cable Rows
    210 x 2 x 6


    pretty good workout today, had to go early because they are having a meet to benefit the special olympics. so i will be heading down there in about an hour to watch, wearing the team sniffy shirt proud. other than that workout was pretty good, my lower back was fried by the time i was done..
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    thanks for posting em brutha. keep em coming. looking strong.
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    oh i will dont worry, you should check out my site, we have some real wpo monsters over there
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    sniffy, lol. visited there a couple times.
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    Nice log , Bro. It'll be nice to have some more PLer's around here. And I will check out the site.
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    Quote Originally Posted by LCSULLA
    Nice log , Bro. It'll be nice to have some more PLer's around here. And I will check out the site.
    thanks man, you have a lot of bbers on this board and it never hurts to throw a powerlifter in there, i'm not nearly as strong as some, but i'm getting there. and on my sitewe joke around A LOT, but when it comes to training we're serious. we've got a couple guys training right now for the wpo and about 5 or 6 elite members. its' a fun site
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    Quote Originally Posted by Beelzebub
    sniffy, lol. visited there a couple times.
    haha, then you know how much fun we have there
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    Saturday 2/18/06

    3 Board Comp Grip(index fingers on rings)
    235 x 5
    245 x 5

    4 Board Comp Grip
    275 x 5
    285 x 5
    115 + Purples Bands Doubled x 5
    125 + Purples Bands Doubled x 5

    good workout today, i'm really liking these board presses, plus the band presses werent that much of a suprise anymore, handling it isnt as much of a problem, plus i can definately bump up to 135 + Purples next week. plus i was a good trainee and arched over my 4" pvc through warmups and worksets
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    if anybody doesnt understand some of the stuff in my journal just ask, it's written in powerlifting jargon that most people dont understand
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    Monday 2/20/06

    SSB Box Squats w/ belt 1" below parallel
    265 x 3
    265 x 3
    265 x 3
    265 x 3(put some wraps on, medium wrap)
    265 x 0(put a tight wrap on, sat down and couldnt get back up again)
    255 x 3(no wraps just belt)

    Leg Press
    490 x 20

    Kettlebell Swings
    2 arm in between legs 25 x 15
    1 arm outside legs each arm 25 x 10

    GHR
    2 x 5(variations)

    Crazy Scissor Ab Machine
    80 x 2 x 20

    Ab/Adductor
    Red Band x 25

    Calf Raises
    125 x 2 x 15

    light cardio
    23 min


    well box squats were kickin my ass today. last week it was set at parallel so i dropped it to the 1" below like it should of been. either way it was killin me today, by the time i was done my shirt was soaked. i put a medium wrap on just to see what it was like with wraps, then tried the tight wrap and couldnt get back up again. so i dropped 10lbs just to get 5 sets in. other than that everything went good.
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    GFP,

    Thanks for keeping a log. Just curious, what is your weight and height? Also where do you train that has a reverse hyper and GHR? I"m highly jealous.
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    i'm a big boy 5'10 290-295ish. i'm carrying bodyfat that i dont want to carry right now, due to the fact i eat like a horse and havent been pulling my sled, it went on quick, one good thing is that my strength has been shooting up like crazy, i hit prs everytime i'm in the gym. but i'm starting to do cardio and once it gets nice the sled will be back in action plus on saturday's i'll do some strongman stuff for gpp

    and i workout at a hardcore gym outside of philly. the owner used to be a strongman and celtic games competitor. this gym has everything you could think of including a bounce platform for olympic lifting. the only thing it doesnt have is a monolift. but the bands and kettlbells are mine.
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    Quote Originally Posted by guyfromkop2
    i'm a big boy 5'10 290-295ish. i'm carrying bodyfat that i dont want to carry right now, due to the fact i eat like a horse and havent been pulling my sled, it went on quick, one good thing is that my strength has been shooting up like crazy, i hit prs everytime i'm in the gym. but i'm starting to do cardio and once it gets nice the sled will be back in action plus on saturday's i'll do some strongman stuff for gpp

    and i workout at a hardcore gym outside of philly. the owner used to be a strongman and celtic games competitor. this gym has everything you could think of including a bounce platform for olympic lifting. the only thing it doesnt have is a monolift. but the bands and kettlbells are mine.
    Damn you're one big dude. Sounds like you've got a great place to lift at too. I wish I knew about it when I was in Philly for college.
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    You lift Mon/Wed/Fri?
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    monday-squats, wed-bottom end bench work and shoulders, friday-deads and back, saturday-top end bench work

    i dont do any direct triceps because the boards kill my tri's and bi's i'll do once ina blue moon, the heavy backwork really hits em hard
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    Any updates?
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    i will later tonight, today is bottom end bench work and shoulders
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    wednesday 2/22/06

    Pause Bench(completely forgot i had to put ring fingers on rings, so i had my index fingers on rings)
    205 x 3
    215 x 3
    225 x 3
    235 x 3

    DB Hammer Grip Presses w/ pause at bottom
    60 + Purple Band x 8
    65 + Purple Band x 8

    Front Raises w/ pause at top
    Red Band x 2 x 10

    Laterals w/ pause at top
    Red Band x 2 x 10

    Pull Aparts w/ pause
    Purple Band x 2 x 20

    Static Holds
    DBL Overhand 315 x 10sec, 325 x 10sec
    Hook Grip 315 x 2 x 10sec

    Light Cardio
    30min on treadmill(we may have a pattern here folks)

    pretty good workout today, i forgot i was suppose to do my pause work with my ring fingers on rings so they were all done with my index fingers on rings. but i arched over my 4" pvc for all sets including warm ups. also i was suppose to do the db hammer grip presses x 6 but did them x 8, oops. and the beloved hook grip was worked today, i wasnt doing it right before so i had to switch it up, now it feels like my right thumb is either going to be pulled out of it's socket or the nail is going to get ripped off. fun fun.
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    bad ass workout bro.

    BTW, i hate hook grip
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    Quote Originally Posted by Beelzebub
    bad ass workout bro.

    BTW, i hate hook grip
    thank you, and so do i but at the same time i like it. going to be hanging around the wpo warmup section at the arnold next weekend so i'll get some pointers from the big dogs about how to do it right.
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    Friday 2/24/06

    Deadlifts(all w/ hook grip and yes, they are still tingling)
    415 x 1
    415 x 1
    425 x miss
    415 x 1(barely)
    415 x miss
    415 x miss(that's all she wrote, the hammies just couldnt take anymore)

    45 Hypers
    Purple Band x 2 x 15

    Reverse Hypers
    220 x 10
    230 x 10

    Standing Cable Abs
    100 x 20
    110 x 20

    Wide Grip Face Pulls
    210 x 8
    220 x 7

    Low Cable Pulls
    210 x 6
    210 x 4(switching these next week)

    well walked in and did the first 2 of my 5 singles i was suppose to do and was alright, bumped it up to 425 and it just didnt want to get past mid shin. after that i was exhausted and couldnt get it back, all missing right at mid shin, i've been running out of steam like this the past 2 times i pulled from the floor so it will be good to have a break from it next week. other than that everything went up and the 45 hypers i'm almost to 15 without having to stop.
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    why so many sets with 415?
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    well i'm doing 5 sets of singles with a weight that's like 30-40lbs below my max, one week i'll pull from the floor and the next rack pulls from below knee level. but this week it didnt turn out the way it was suppose to.
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    oh and i got this from the big man from down south
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    ex? well, can't argue with his big ass, lol. i'm using some sort of dave tate program he wrote on elitefts.
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    Quote Originally Posted by Beelzebub
    ex? well, can't argue with his big ass, lol. i'm using some sort of dave tate program he wrote on elitefts.
    yup, and as you know the only explination he gives is, "it makes you stronger"
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    actually, the advice he gave me was "it makes ya purty." LMAO
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    Sunday 2/26/06

    3 Board Press(index finger on rings)
    245 x 5
    255 x 5

    4 Board Press(index finger on rings)
    285 x 5
    285 x 4(was suppose to do 5 but was rushing through)
    135 + Purple Bands Doubled x 2 x 5

    pretty good workout today, got to the gym at about 130-135 and found out the gym was closing at 2. so that whole workout was done in about 20 min by the time i was done warming up. i got everything done but was flying through it, resting only like a min in between sets(which i hate to do). that's why the 4 boards i only hit 4 my second set and the weight didnt go up from last week. but i ended up getting everything done.
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    Monday 2/27/06

    SSB Box Squats, 1" below parallel
    255 x 3
    265 x 4 x 3

    Leg Press
    600 x 20

    Kettlebell Swings
    2 arm in between legs 25 x 15
    1 arm outside of legs, each arm 25 x 12

    GHR
    2 x 5(2 variations)

    Decline Abs
    bw x 15
    bw x 12(i'm horrible at these)

    Ab/Adductors
    Red Band x 25

    Seated Calf Raises
    135 x 15
    145 x 15

    pretty good workout today, everything went good. that ssb is kicking my ass big time.
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    Quote Originally Posted by guyfromkop2
    Sunday 2/26/06

    3 Board Press(index finger on rings)
    245 x 5
    255 x 5

    4 Board Press(index finger on rings)
    285 x 5
    285 x 4(was suppose to do 5 but was rushing through)
    135 + Purple Bands Doubled x 2 x 5

    pretty good workout today, got to the gym at about 130-135 and found out the gym was closing at 2. so that whole workout was done in about 20 min by the time i was done warming up. i got everything done but was flying through it, resting only like a min in between sets(which i hate to do). that's why the 4 boards i only hit 4 my second set and the weight didnt go up from last week. but i ended up getting everything done.
    excellent work brutha. one of the gym members made up some sort of board concoction that has a different depth on each rotation. looking forward to trying it out. no more full range RAW for this guy.
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    Quote Originally Posted by Beelzebub
    excellent work brutha. one of the gym members made up some sort of board concoction that has a different depth on each rotation. looking forward to trying it out. no more full range RAW for this guy.
    interesting, try to take a pic if you can of it. you going shirted from now on?
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    for full range, yes. board work will be raw, no lower than 3 board. i'll get a pic of the little thing, it's quite crafty.
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    Wednesday 3/1/06

    Pause Bench, ring finger on rings
    225 x 3
    235 x 3 x 3

    DB Hammer Grip Presses w/ pause
    70 + Purple Band x 2 x 6

    Laterals w/ pause
    Red Band x 2 x 10

    Front Raises w/ pause
    Red Band x 10
    Purple x 8

    Pull Aparts w/ pause
    Purple x 2 x 20

    Static Holds
    DBL Overhand 335 x 2 x 10sec
    Hook Grip 335 x 10sec, 335 x a very quick 5 sec

    pretty good workout today, second set of pause benches form and bar path was way off, but still got it, the rest went perfect. plus the hook grip static holds definately weren't the most enjoyable time of the night.
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    lotsa work brutha. bands working out for ya?
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    Quote Originally Posted by Beelzebub
    lotsa work brutha. bands working out for ya?
    yea, i love using them, definately a different twist to doing shoulders.
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    Monday 3/6/06

    SSB Box Squats 1" below parallel(12")
    265 x 5 x 3

    Leg Press
    600 x 20

    Kettlebell Swings
    2 arm in between legs 25 x 2 x 15
    1 arm outside legs, each arm 25 x 2 x 12

    GHR
    bw x 2 x 5(variations)

    Crazy Scissor Ab Machine
    80 x 2 x 20

    Seated Calf Raise
    140 x 12
    145 x 12

    Ab/Adductors
    Red Band x 25

    light cardio 20 min

    alright day today, let my air out on my last rep of my last set and got stuck on the box, i ended up getting back up by myself after taking a little siesta but it wasnt pretty at all. weight on the box squats arent reallyi moving and my legs are starting to feel beat up, might take next time off or deload, not sure which to do.
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    Quote Originally Posted by Beelzebub
    for full range, yes. board work will be raw, no lower than 3 board. i'll get a pic of the little thing, it's quite crafty.
    Did you end up building your own or buying from elite?
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    haven't had a need for it yet. i'm still terrified of flat barbell. so for now, i'm killing everything else til i get some confidence back.
  

  
 

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    Replies: 14
    Last Post: 12-24-2002, 08:01 AM
  5. My Cycle Log
    By Blindfaith in forum Anabolics
    Replies: 4
    Last Post: 12-12-2002, 12:59 AM

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