Friday, February 4, 2011

Max Attempt #1

Squat + belt: 315x2, 360x1, 405x1, 435x1, 44x0 (moved it maybe an inch)
Press: 45x10, 135x5
Push Press: 155x3, 170x3, 185x3, 195x3, 205x2, 215x1, 225x1, 235x0, 235x0
Sumo pull from deficit: 135x6, 185x3, 225x3, 275x3, 295x2
Pullups: 3x8

Thursday, February 3, 2011

Massive Update

Squat: 7x5x332, 135x10
Bench: 8x4x256
Chins: 3x8
Latpulls: 175x6, 175x6, 160x6
Curls: 2x10x30, 25x10, 3x10x20

Squat: 10x3x353
Press: 135x5, 145x5, 155x3
Push Press: 165x5, 175x5, 185x3, 195x3, 200x2, 200x3

Squat: 4x9x311
Bench: 10x3x272
Chins: 4x8
Latpulls: 160x6, 175x6, 175x6
SLDL + bands: 135x6, 185x3, 205x3, 225x3
Curls: 2x10x30, 25x10

Squat: 5x7x332
Bench: 6x6x235
Cable Rear Delt Fly: 12.5x10, 17.5x10, 17.5x9
Rackpulls: 135x10, 225x10, 275x10, 295x6
Curls: 2x10x25

Squat: 7x5x352
Bench: 7x5x250
Close grip bench: 185x6, 205x5, 185x6

Squat: 10x3x373

Squat: 4x9x321
Bench: 5x4x266, 3x4x266 + wraps
Chins: 3x8
Latpulls: 175x6, 175x6, 160x6, 160x6
Curls: 3x10x25, 2x10x20

Squat + belt: 5x7x342
Press: 45x8, 95x6, 135x5
Push Press: 145x3, 155x3, 165x3, 175x3, 185x3, 190x3, 195x3 + belt, 200x2 + belt, 205x1 + belt, 210x1 + belt, 215x1 + belt, 220x1 + belt, 225x1 + belt

Squat + belt: 5x6x362, 362x2
Bench: 10x3x282
DB Side Lat Raise: 2x10x25, 25x8, 20x10
Rear delt flies: 12.5x10, 12.5x6, 12.5x8, 12.5x5

Squat + belt: 4x3x383, 3x2x383, 383x1, 135x10
Rackpulls: 135x10, 225x10, 275x8, 295x6, 315x6
SLDL + bands: 185x3, 205x2, 205x2
Chins: 4x8
Curls: 2x10x25, 20x10

Squat + belt: 315x2, 340x2, 365x1, 385x1, 405x1, 405x1, 135x10
Bench: 45x10, 95x8, 135x6, 185x3, 225x3, 245x3, 265x3, 275x3, 285x3, 295x3, 305x2
Chins: 4x8
Latpulls: 160x6, 175x6, 175x6
Curls: 2x10x25, 25x8, 3x10x20

Close grip bench: 45x12, 95x10, 135x8, ,145x8, 155x8, 165x8, 165x8
Overhead cable pull: 62.5x10, 3x8x72.5
Close grip floor press: 135x10, 155x10, 165x10

Wednesday, January 19, 2011

The Essentials

Unless you have the luxury of training at your own gym these are certain things you might find useful to bring with you to train.

1. A bag to carry all of your stuff in. Self explanatory. Never forget anything again.

2. A belt. Single prong, double prong, a lever, it doesn't matter. All that matters is that the belt is used properly. It provides protection for your lower back during squats and pulls, it also strengthens the core and allows for greater lifts.

3. Wrist wraps. Provides support for heavy presses. Once again like the belt, if used properly the benefits are plenty.

4. Chalk. Grip strength a problem? Not anymore. Of course chalk should only be used when it is absolutely essential.

5. Am I missing anything? What do you bring to the gym every day?

Spring 7

Squat + loose belt: 332x7, 332x7, 332x7, 332x7, 332x7
Bench + wraps for final 3 sets: 235x6, 235x6, 235x6, 235x6, 235x6, 235x6
RDF: 12.5x10, 17.5x10, 17.5x9
RP: 135x10, 225x10, 275x10, 295x6
DBC: 25x10, 25x10, 25x10

Cramps prevented me from finishing all stretches at the end.

Monday, January 17, 2011

Spring 6

Squats + loose belt: 311x9, 311x9, 311x9, 311x9
Bench: 272x3, 272x3, 272x3,  272x3, 272x3, 272x3, 272x3, 272x3, 272x3, 272x3  
Chins: 8, 8, 8, 8
Lat Pulls: 160x6, 175x6, 175x6
DE DL + red bands: 135x6, 185x3, 205x3, 225x3
DBC: 30x10, 30x10, 25x10

Saturday, January 15, 2011

Spring 5

Squats + belt: 353x3, 353x3, 353x3, 353x3, 353x3, 353x3, 353x3, 353x3, 353x3, 353x3
Press: 135x5, 145x5, 155x3
Push Press: 165x5, 175x5, 185x3, 195x3, 200x2, 200x3

Friday, January 14, 2011

Spring 4

Squats: 332x5, 332x5, 332x5, 332x5, 332x5, 332x5, 332x5
Bench: 255x4, 255x4, 255x4, 255x4, 255x4, 255x4, 255x4, 255x4
Weird DB Press: 40x4, 40x6, 40x4, 35x5
Chins: 8, 8, 8
LP + attachment: 175x6, 175x6, 160x6
DBC: 30x10, 30x10, 25x10, 20x10, 20x10, 20x10

Wednesday, January 12, 2011

More About Me

Running Smolov Squat and Smolov Jr. for Bench.

Training maxes:
Squat 415
Bench 320

BW: 183

Due to benching and squatting 4x a week assistance exercises are pretty limited. First time running the two together so this is going to be a bit of an experiment. Have extremely weak pulls due to lack of back and grip strength, I try to address those problems as often as possible.

Goals before summer:
Squat 500+
Bench 350+
With belt and wrist wraps only.

Diet: pretty basic, chicken, salmon, tuna fish, multi grain pasta, sweet potatoes and miscellaneous greens. 2-3 meals a day of that a 1-2 shakes a day.

Supplements: ON Creatine, ON Fish Oil, ON Opti-Men, Glucosamine.

Preworkout: Hemo Rage Black UC (free sample) or Jack3d.

Workout times and mealtimes are going to be somewhat random and inconsistent as I am currently finishing up college.

I am always welcome to suggestions of course. Constructive criticism is welcome as I am new to power lifting.

Spring 3

Squats: 312x7, 312x7(belt), 312x7(belt), 312x7(belt), 312x7(belt)
RDL + bands: 135x8, 155x8, 155x6
LP + attachment: 160x8, 175x6, 190x6, 190x6
DBC: 25x10, 25x10, 25x10, 25x10