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Post by Deleted on Oct 20, 2009 18:18:26 GMT -5
squat
205X3
245X3
285X3
285X3
325X3
345X2
345X2
bench press
180X3
215X3
250X3
285X3
285X3
285X3
pin lockouts
320X1
320X1
320X1
320X1
320X1
flat dumbell flies
50X10
50X10
50X10
squat
205X3
245X3
285X3
325X2
325X2
325X2
325X2
good mornings
135X5
155X5
185X5
abs (hanging leg raises)
5 reps
5 reps
5 reps
Time: 120 minutes
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Post by Deleted on Oct 21, 2009 17:34:48 GMT -5
bench press
180X3
215X3
250X3
285X3
285X3
305X2
305X2
deadlift
220X3
260X3
305X2
350X3
350X3
370X2
370X2
bench press
195X5
230X5
265X4
265X4
265X4
flat dumbell flies
50X10
50X10
50X10
pushdowns
110X10
110X10
110X10
lunges
35X5
35X5
35X5
abs (hanging leg raises)
5 reps
5 reps
5 reps
Time: 120 minutes approx.
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Post by benburgess on Oct 21, 2009 18:13:00 GMT -5
looking at your DL numbers i would say you should be able to shrug more than 315 Mike...
Maybe you traps are a weak link.
I dont think i have particularly strong traps but my raw DL is around 500lbs and if i was gonna do some shrugs i suppose i would use 440ish for 8-10 reps (power shrugs).
Maybe that and UF's log you can get an idea of ratio...Shrugs make a good SPP movement on DL day.
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Post by bigarm19 on Oct 21, 2009 23:54:49 GMT -5
Dead lifts and TWO SETS of benching in one work out?!!!!
Holy Moly what a day. Great work. Keep at it, and keep posting. We enjoy reading it.
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Post by Deleted on Oct 23, 2009 17:37:29 GMT -5
Dead lifts and TWO SETS of benching in one work out?!!!! Holy Moly what a day. Great work. Keep at it, and keep posting. We enjoy reading it. Thanks Bigarm19. I'll keep trying my hardest. Quitting is never an option for me as I'm sure you and everybody else here are the same way. Dave Bates has helped me out enormously. I'll just keep on doing what I been doing. Thanks for reading my logs. |
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Post by Deleted on Oct 23, 2009 17:40:32 GMT -5
looking at your DL numbers i would say you should be able to shrug more than 315 Mike... Maybe you traps are a weak link. I dont think i have particularly strong traps but my raw DL is around 500lbs and if i was gonna do some shrugs i suppose i would use 440ish for 8-10 reps (power shrugs). Maybe that and UF's log you can get an idea of ratio...Shrugs make a good SPP movement on DL day. Hey Ben. Thanks for checking out my training log. I've never done barbell shrugs for a long period of time every week or anything like that. Could be why I cant shrug much. I think last I tried barbell shrugging I was lucky to get 315 for 3 or 4 reps. I'll talk to one of my friends about it. I've seen him shrug 495 for 6 reps. Thats pretty good for a 200 pounder who's drug free like he is. Thanks for reading Ben. Take care. |
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Post by Deleted on Oct 23, 2009 17:43:36 GMT -5
squat
205X3
245X3
285X3
325X3
325X3
325X3
325X3
bench press
180X4
215X4
250X4
250X4
250X4
250X4
250X4
flat dumbell flies
50X10
50X10
50X10
pushdowns
120X10
120X10
120X10
good mornings
135X5
165X5
195X5
abs (hanging leg raises)
5 reps
5 reps
5 reps
Time: 95 minutes approx.
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Post by benburgess on Oct 23, 2009 19:10:55 GMT -5
looking at your DL numbers i would say you should be able to shrug more than 315 Mike... Maybe you traps are a weak link. I dont think i have particularly strong traps but my raw DL is around 500lbs and if i was gonna do some shrugs i suppose i would use 440ish for 8-10 reps (power shrugs). Maybe that and UF's log you can get an idea of ratio...Shrugs make a good SPP movement on DL day. Hey Ben. Thanks for checking out my training log. I've never done barbell shrugs for a long period of time every week or anything like that. Could be why I cant shrug much. I think last I tried barbell shrugging I was lucky to get 315 for 3 or 4 reps. I'll talk to one of my friends about it. I've seen him shrug 495 for 6 reps. Thats pretty good for a 200 pounder who's drug free like he is. Thanks for reading Ben. Take care. Well heres my advice take it for what its worth (probably very little!). I would say shrugs are great if you want mass in your traps. They might be of use if your deadlift lockout is particularly weak but again i am comfortable with shrugging 440ish for 8-10 but my DL lockout was still my weak point (im 181lbs). The best thing that helped my DL lockout was stiff leg DL's against bands as SPP. Power shrugs are still cool though... |
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Post by Deleted on Oct 26, 2009 17:45:21 GMT -5
Well heres my advice take it for what its worth (probably very little!). I would say shrugs are great if you want mass in your traps. They might be of use if your deadlift lockout is particularly weak but again i am comfortable with shrugging 440ish for 8-10 but my DL lockout was still my weak point (im 181lbs). The best thing that helped my DL lockout was stiff leg DL's against bands as SPP. Power shrugs are still cool though... Thanks for explaining the power shrugs Ben. I usually miss deadlifts becaue I cant get them started. I dont particularly have any lockout problems on DLs. Sometimes my grip gives out, I have been using Iron Mind grippers a few times a week to compensate for that. Anyway thanks for the advice Ben. Much appreciated. Peace. |
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Post by Deleted on Oct 26, 2009 17:48:35 GMT -5
squat
205X3
245X3
285X3
285X3
305X2
305X2
305X2
bench press
180X3
215X3
250X3
250X3
265X2
265X2
265X2
Time: 50 minutes approximately
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Post by Deleted on Oct 28, 2009 12:10:19 GMT -5
Skills evaluation
squats
205X3
245X3
285X2
285X2
325X2
365X1
385X1
bench press
180X3
215X3
250X2
250X2
285X2
320X1
340X1
deadlift
220X3
260X2
305X2
305X2
350X2
415X1
Time: 90 minutes approx.
Im happy with where Im at after this skills evaluation day. I totaled 1140 raw today with a belt only, no knee wraps or wrist wraps. I know 1140 pounds isnt any kind of record or anything but its a start for me.
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Post by benburgess on Oct 29, 2009 16:18:41 GMT -5
Well heres my advice take it for what its worth (probably very little!). I would say shrugs are great if you want mass in your traps. They might be of use if your deadlift lockout is particularly weak but again i am comfortable with shrugging 440ish for 8-10 but my DL lockout was still my weak point (im 181lbs). The best thing that helped my DL lockout was stiff leg DL's against bands as SPP. Power shrugs are still cool though... Thanks for explaining the power shrugs Ben. I usually miss deadlifts becaue I cant get them started. I dont particularly have any lockout problems on DLs. Sometimes my grip gives out, I have been using Iron Mind grippers a few times a week to compensate for that. Anyway thanks for the advice Ben. Much appreciated. Peace. Probably better off with a quad and/or low back dominant excersise for SPP then matey...high bar oly squats would be pretty good or front squats, fairly light of course. Well done on your skills test mate, thats a great bench. How much have you improved on your previous pbs? |
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Post by Deleted on Oct 30, 2009 15:48:16 GMT -5
Probably better off with a quad and/or low back dominant excersise for SPP then matey...high bar oly squats would be pretty good or front squats, fairly light of course.
Well done on your skills test mate, thats a great bench.
How much have you improved on your previous pbs?[/quote]
Thanks Ben for the feedback. My raw best evers are a 375 pound bench press (wrist wraps, belt, chalk). 425 squat (no knee wraps, just a belt), and deadlift was 475 pounds (just a belt and chalk.
I guess I didnt set any PRs in Week 9 of my training but Im guessing I will after I finish this 13 week cycle or however long it is. I really had no trouble at all with the 340 pound bench press. I feel I couldve at least got 365. Anyway thanks again Ben and take care. Hows your training going if you dont mind telling me?
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Post by Deleted on Oct 30, 2009 16:16:06 GMT -5
squat
205X3
245X3
245X3
285X3
285X3
305X2
305X2
305X2
305X2
bench press
195X3
230X3
230X3
265X3
265X3
265X3
265X3
265X3
265X3
pushdowns
110X10
110X10
110X10
flat dumbell flies
50X10
50X10
50X10
good mornings
135X5
165X5
185X5
abs (hanging leg raises)
5 reps
5 reps
5 reps
Time: 110 minutes
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Post by Deleted on Nov 3, 2009 18:26:33 GMT -5
squat
205X3
245X3
245X3
285X3
285X3
325X2
325X2
325X2
325X2
bench press
180X3
215X3
250X3
250X3
285X3
285X3
285X3
285X3
285X3
pin lockouts
320X1
320X1
320X1
320X1
320X1
flat dumbell flies
50X10
50X10
50X10
squat
225X3
265X3
265X3
305X3
305X3
305X3
305X3
Time: 115 minutes
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Post by benburgess on Nov 4, 2009 15:13:16 GMT -5
Anyway thanks again Ben and take care. Hows your training going if you dont mind telling me? It doesnt matter...  When i next put together a total in a competition i will post results and my experiences of the current training cycle mate no bother.  |
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Post by Deleted on Nov 4, 2009 18:26:42 GMT -5
deadlift to knees
220X3
260X2
260X2
285X2
285X2
305X1
305X1
305X1
bench press
180X3
215X3
250X3
250X3
285X3
285X3
305X2
305X2
305X2
pushdowns
110X10
110X10
110X10
deadlift
220X3
260X3
305X3
305X3
350X3
350X3
350X3
350X3
350X3
abs (hanging leg raises)
5 reps
5 reps
5 reps
Time: 115 minutes
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Post by Deleted on Nov 4, 2009 18:28:43 GMT -5
[/quote] It doesnt matter... When i next put together a total in a competition i will post results and my experiences of the current training cycle mate no bother. [/quote] Sounds good Ben. I'd be very interested in seeing what you learned from the cycle and what improved your total the most that you did if you can pinpoint it. Thanks and take care. Keep lifting heavy bro! |
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Post by Deleted on Nov 6, 2009 18:05:38 GMT -5
bench press
180X3
215X3
250X3
250X3
285X3
285X3
285X3
285X3
285X3
squat
205X3
245X3
245X3
285X3
285X3
325X3
325X3
325X3
325X3
325X3
325X3
bench press
180X4
215X4
250X4
250X4
250X4
250X4
pushdowns
110X10
110X10
110X10
flat dumbell flies
50X10
50X10
50X10
good mornings
135X5
175X5
185X5
abs (hanging leg raises)
5 reps
5 reps
5 reps
Time: 135 minutes
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Post by Deleted on Nov 9, 2009 19:00:51 GMT -5
squat
205X3
245X3
285X3
285X3
325X2
325X2
325X2
325X2
325X2
bench press
180X3
215X3
250X3
250X3
285X2
285X2
285X2
305X1
pin lockouts
320X1
320X1
320X1
320X1
320X1
flat dumbell flies
50X10
50X10
50X10
Time: 100 minutes approx.
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