In search of a 1551 total

Discussion in 'Training Logs' started by swole, Dec 14, 2012.

  1. swole

    swole White Belt

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    Location:
    Franklin Lakes NJ
    Age - 22
    Height - 5'10
    Start Weight - 200lbs 12/12
    Current Weight - 212lbs 1/13

    All Time PR's
    Squat - 385lbs 07/12
    Bench - 265lbs 07/12
    DeadLift - 505lbs 07/12

    Current PR's
    Squat - 365lbs 1/13
    Bench - 275lbs 1/13
    Dead Squat - 445lbs 1/13
    Incline - 235lbs 1/13

    Competition PR's 11/1/12
    Squat - 345lbs
    Bench - 235lbs
    Deadlift - 455lbs


    Short term goals (may 2013)
    Squat - 500lbs
    Bench - 315lbs
    Deadlift - 585lbs

    I trained the 5/3/1 for the past 9 months. I have been battling injury on and off for the past 6 months. After completing my first meet, I have decided to make the change to the Westside Conjugate Method.
     
    Last edited: Jan 31, 2013
  2. Keosawa

    Keosawa Black Belt

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    Lofty goals, there--best of luck in reaching them!
     
  3. LegioTitan

    LegioTitan Guest

    Welcome to the logs. Best of luck. Way to set the bar high.
     
  4. Cratos

    Cratos Banned Banned

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    Elite at 220 is 1587 now.
     
  5. Keosawa

    Keosawa Black Belt

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    Sucks for all you normal-sized guys that your weight classes are well stocked with good lifters.
     
  6. swole

    swole White Belt

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    Location:
    Franklin Lakes NJ
    Sunday December 9th - Dynamic Bench
    A1. Elliptical - 8 minutes
    B1. Dynamic Stretching
    C1. Bench Press- 9x3 @ 95lbs (40%)
    B1. Palms in DB Press - 2x15 @ 50lbs
    C1. Chins - 3x5
    C2. Face Pulls - 3x10 @ pin 6
    D1. Shrugs - 1x50 @ 50, 1x35 @50
    D2. Hammers - 2x10 @ 40lbs
    E1. Static Stretching

    Monday December 10th - Max Lower
    A1. Elliptical - 8 minutes
    B1. Dynamic Stretching
    C1. C1. Squat - 1x5 @ 135lbs, 1x5 @ 185lbs, 1x5 @ 225lbs, 1x5 @ 275lbs, 1x1 @

    295lbs, 1x5 @ 305lbs
    D1. SL Leg Press - 2x10 @ 225lbs
    E1. Gluteham Raise - 3x12
    F1. Hypers - 3x12
    G1. Static Stretching

    Thursday December 13th - Max Effort Bench
    A1. Elliptical - 8 minutes
    B1. Dynamic Stretching
    C1. Incline Press - 1x5 @ 95lbs, 1x5 @ 135lbs, 1x5 @ 155lbs, 1x5 @ 175lbs, 1x5 @

    185lbs
    D1. Incline Press - 4x6 @ 135lbs
    E1. Elbows Out Extensions - 3x12 @ 25lbs
    F1. DB Row - 3x10 @ 75lbs
    F2. Reverse Flys - 3x10 @ 15lbs
    G1. Shrugs - 1x40 @ 55lbs, 1x30 @ 55lbs
    G2. Hammers - 2x10 @ 45lbs
    H1. Decline Situps - 1x10, 1x10 @ 10lbs, 1x10 @ 25lbs
    I1. Static Stretching

    Friday December 14th - Dynamic Lowe
    A1. Elliptical - 8 min
    B1. Dynamic Stretching
    C1. Box Squat Below Parallel - 9x2 @ 175lbs (50%)
    D1. Speed Pulls - 6x3 @ 225lbs (50%)
    E1. Glutehams - 3x15
    E2. Good Mornings - 3x15 @ 75lbs
    F1. Muslims - 3x10 @ pin 8
    G1. Static Stretching
     
  7. WitchCraft

    WitchCraft Blue Belt

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    Finally!!!

    (This is Dani btw) :) :)
     
  8. mdewey

    mdewey White Belt

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    This is gunna be a good log.
     
  9. Mitchapal00za

    Mitchapal00za White Belt

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    my reaction to you starting a log (this may or may not be me in my heavier days btw)

    [​IMG]

    (this is leo btw)
     
  10. eastNYgoon138

    eastNYgoon138 Green Belt

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    Can we be swole sisters?

     
  11. calvus

    calvus Getting Crunk

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    Lulz

    Good luck with your goals!

    (this is eric btw)
     
  12. swole

    swole White Belt

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    Location:
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    Sunday December 16th - Dynamic Upper
    A1. Elliptical - 5 min
    B1. Dynamic Stretching
    C1. Bench Press - 9x3 @ 100lbs (42.5%)
    D1. DB OH Press - 2x10 @ 65lbs, 1x8 @ 65lbs
    E1. Pullups w/ orange band - 3x6
    E2. Facepulls - 3x10 @ pin 7
    F1. Shrugs - 2x30 @ 75lbs
    F2. Hammers - 2x10 @ 40lbs
    G1. Static Stretching


    Monday December 17th - Max Lower
    A1. Elliptical - 5 min
    B1. Dynamic Stretching
    C1. Squat - 1x5 @ 95lbs, 1x5 @ 135lbs, 1x5 @ 185, 1x5 @ 225, 1x5 @ 275, 1x5 @ 305, 1x3 @ 315
    D1. Squat - 3x6 @ 225
    E1. Gluteham Raise - 3x10 @ 10lbs
    F1. Hypers - 3x10 @ 25lbs
    G1. Situps - 3x10 @ 25lbs
    H1. Stretching

    Time to finally go to the doctor
     
    Last edited: Dec 28, 2012
  13. swole

    swole White Belt

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    Location:
    Franklin Lakes NJ
    Thursday December 20th - Max Upper
    A1. Bike - 5 min
    B1. Dynamic Stretching
    C1. CG Bench Press - 1x5 @ 95lbs, 1x5 @ 135lbs, 1x5 @ 155lbs, 1x5 @ 175lbs, 1x5 @ 195lbs
    D1. CG Bench - 3x6 @ 155lbs
    E1. Elbows out Extensions - 3x10 @ 30lbs
    F1. DB Row - 3x10 @ 80lbs
    F2. Reverse Fly - 3x10 @ 20lbs
    G1. Shrugs - 1x25 @ 80lbs
    H1. Static Stretching


    Friday December 21st - Dynamic Lower
    A1. Bike - 5 min
    B1. Dynamic Stretching
    C1. Box Squat Below Parallel - 9x2 @ 185 (52.5%)
    D1. Speed Pulls - 4x3 @ 240 (52.5%)
    E1. Good Mornings - 3x10 @ 95lbs
    E2. Leg Curls - 3x10 pin 8
    F1. Oblique Raises - 3x10 @ 50lbs
    G1. Stretching

    Im going to have to make some changes to the exercises i perform, i am currently home from break and have to make due with an old power rack.

    any suggestions on a back movement that doesnt involve dbs?
     
    Last edited: Dec 28, 2012
  14. swole

    swole White Belt

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    Location:
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    Sunday December 23rd - Dynamic Upper
    A1. Elliptical - 5 min
    B1. Dynamic Stretching
    C1. Bench Press - 9x3 @ 105lbs (45%)
    D1. BB OH Press - 1x8 @ 135lbs, 2x10 @ 125lbs
    E1. Pullups w/ orange band - 1x10, 1x8, 1x7
    E2. Seated "Power Cleans" - 3x10 @ 10lbs
    F1. Shrugs - 2x25 @ 80lbs
    F2. BB Curls- 2x30 @ 45lbs
    G1. Static Stretching
     
  15. swole

    swole White Belt

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    Location:
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    Monday December 24th - Max Lower
    A1. Elliptical - 5 min
    B1. Dynamic Stretching
    C1. Squat - 1x5 @ 95lbs, 1x5 @ 135lbs, 1x5 @ 185, 1x5 @ 225, 1x5 @ 275, 1x5 @ 305, 1x4 @ 315
    C2. Squat - 2x6 @ 255lbs, 1x6 @ 225lbs
    D1. Hip Thrusts - 1x10 @ 135lbs, 2x10 @ 155lbs
    E1. Back Extension - 3x10 @ pin 12
    F1. Muslims - 3x10 @ pin 9
    G1. Stretching

    Had to dump the bar today. Pretty disappointed with my squat right now
     
    Last edited: Dec 24, 2012
  16. Keosawa

    Keosawa Black Belt

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    What happened to B1 and D1? This is Kyle by the way.
     
  17. swole

    swole White Belt

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    sorry, I copied and pasted my old workout for a template. I will edit that now
     
  18. swole

    swole White Belt

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    Location:
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    Thursday December 20th - Max Upper
    A1. Bike - 5 min
    B1. Dynamic Stretching
    C1. CG Bench Press - 1x5 @ 95lbs, 1x5 @ 135lbs, 1x5 @ 165lbs, 1x5 @ 195lbs, 1x5 @ 205
    D1. CG Bench - 3x6 @ 165lbs
    E1. Static Stretching
    **was extremely mentally beat, aka i was a pussy.


    Friday December 28th - Dynamic Lower
    A1. Treadmill - 5 min
    B1. Dynamic Stretching
    C1. Box Squat Below Parallel - 9x3 @ 195 (55%)
    D1. Speed Pulls - 5x3 @ 250 (55%)
    E1. Good Mornings - 3x10 @ 105lbs
    E2. Leg Curls - 2x10 @ pin 9, 1x5 @ pin 9
    F1. Oblique Raises - 2x12 @ 50lbs, 1x10 @ 50lbs
    G1. Stretching
     
  19. swole

    swole White Belt

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    Location:
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    Sunday December 30th - Dynamic Upper
    A1. Elliptical - 5 min
    B1. Dynamic Stretching
    C1. Bench Press - 9x3 @ 110lbs (47.5%)
    D1. BB OH Press - 1x10 @ 125lbs, 2x8 @ 135lbs
    E1. Pullups w/ orange band - 3x8
    E2. Seated "Power Cleans" - 3x10 @ 15lbs
    F1. BB Shrugs - 1x30 @ 225lbs, 1x50 @ 225lbs (straps)
    F2. BB Curls- 2x35 @ 45lbs
    G1. Static Stretching
     
  20. swole

    swole White Belt

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    1. dont miss any meals.
    2. dont miss any supplementation requirements.
    3. improve my mobility.
    4. increase my gpp.
    5. eat greener foods.
    6. dont socialize at the gym.
    7. remain as calm as possible during my training.
    8. increase my pull up capability.
    9. squat heavier.
    10. shrug more.


    This is just a beginning of my list
     

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