Lift something

11 - 01 - 10

SQUAT
5 reps @ 135
5 reps @ 225
5 reps @ 315
4 sets 5 reps @ 365
4 reps @ 365

Leg Press
12 reps @ 450
5 sets 10 reps @ 540

Calf Raise from the Leg Press
3 sets 20 reps @ 540
 
WEEK OFF

11 - 8 - 10
DL
5 reps @ 135
5 reps @ 225
5 reps @ 315
4 reps @ 335
3 reps @ 355
2 reps @ 365
1 rep @ 365

Lat Pulldown
12 reps @ 100
8 reps @ 130
8 reps @ 150
6 reps @ 170
4 reps @ 200
3 reps @ 220
1 rep @ 250

1 arm DB Row
L 8 / R 8 @ 60
L8 / R 8 @ 80
L6 / R 6 @ 90
L4 / R 4 @ 100

Cable Back Row
10 reps @ 110
8 reps @ 150
6 reps @ 200
4 reps @ 250

1 arm DB Swing
L 8 / R 8 @ 65
L 5 / R 5 @ 75
L 3 / R 3 @ 80
 
2 weeks off lol almost

11-13-10

BENCH
8 reps @ 135
7 reps @ 215
6 reps @ 225
5 reps @ 235
5 reps @ 245
4 reps @ 255
3 reps @ 265
4 sets 2 reps @ 265

Hammer Machine MP
8 reps @ 180
5 reps @ 220
4 reps @ 220
4 sets 3 reps @ 220

CG BP
8 reps @ 145
6 reps @ 155
4 sets 5 reps @ 155

1 arm DB Swing
L20 / R20 @ 50
L15 / R15 @ 50
L10 / R10 @ 50
L10 / R10 @ 50
 
11-15-10 2 weeks off from the squat. helped a lot

SQ
5 reps @ 135
5 reps @ 225
5 reps @ 315
4 reps @ 365
2 reps @ 385
2 reps @ 405 PR
2 sets 2 reps @405
2 singles @ 405

Leg Press/B]
12 reps @ 450
10 reps @ 540
8 reps @ 630
3 sets 6 reps @ 630

Calf Rasie from Leg Press
4 sets 25 reps @ 450

Incline Sit Ups
BW - 15 / 10 / 10 / 10 / 10
 
nice work!! You should post some videos of your form, mainly because I'm trying to see as many forms as possible while learning to mine properly, and also so we can all ensure you are looking good. Starting to lift some heavy weight by my standards, good to make sure you are not exposing yourself to injury due to poor form
 
Thanks! i got a cannon digital camera and i think it can record video. Next squat day I'll give it a shot.
 
11 - 17 - 10
Bench
5 reps @ 135
5 reps @ 225
3 reps @ 245
2 reps @ 275
4 singles @ 275

Hammer Machine MP
5 sets 6 reps @ 180

Tri push down
12 reps @ 70
10 reps @ 90
3 sets 8 reps @ 100

1 arm DB Swing
5 sets of L 10 / R 10 @ 50 switched hands after 5 reps.

35 degree incline situps
BW - 12 / 10 / 10 / 10 / 10
 
Last edited:
11-20-10

DL
5 reps @ 225 overhand
5 reps @ 315 overhand
5 reps @ 335 staggered
3 reps @ 345
2 reps @ 365
single @ 375
grip gave out right before lockout @ 385

My deadlift is stuck?

Hammer Machine Back Row
4 sets 10 reps @ 180
8 reps @ 180

Lat Pulldown
4 sets 8 reps @ 170

1 arm DB Row
L8 / R8 @ 80
2 sets L7 / R7 @ 80
2 sets L6 / R6 @ 80

Hyperextension
BW - 15 / 10 / 10 / 10 / 10

35 degree incline sit ups
BW 10/10/10/10
 
Never checked this log, but stopping by to say that
you have impressive numbers, good work!
 
I'm going to assume your asking for help?

I kinda have an idea why. No chalk #1, my grip is weak #2. But by all means for anyone who reads, I'm open to and appreciate suggestions. I write that as if I am talking to myself I guess lol
 
FWIW, from your log, I can't figure out how you are programming your deadlift, which might be part of the problem.

To be honest, neither can I lol There really is no program here or any method. I was just trying to add more weight every week or so since it's worked fairly well on my squat. I guess that's part of the issue too
 
I kinda have an idea why. No chalk #1, my grip is weak #2. But by all means for anyone who reads, I'm open to and appreciate suggestions. I write that as if I am talking to myself I guess lol

Well if your grip is the weak link then yes chalk will help you out. What are you doing for your grip to strengthen it. A simple thing to do is on your last several reps of deads is to static hold the weight at the top. Its something I've been doing for awhile and it seems to really help and doesn't take anything special to do since you already have the bar set up.

Is there any other weak spots as well?
 
Well if your grip is the weak link then yes chalk will help you out. What are you doing for your grip to strengthen it. A simple thing to do is on your last several reps of deads is to static hold the weight at the top. Its something I've been doing for awhile and it seems to really help and doesn't take anything special to do since you already have the bar set up.

Is there any other weak spots as well?

Honestly, nothing. And to even seem like more of an ass, I had a COC #1 and #2 buried in boxes that I just went through today in my bedroom lol I will definitely incorporate some type of grip training. Towel rolling, COC, and your suggestion is great too, thanks!

I really don't think I have any other weak spots in the dead right now. I'm good out of the gate, it comes up nice, and either due to sweat or weak grip or a combination of both, the bar starts slipping in my hands and I can feel it. Always happens about 5 sets into it too. I might take a couple weeks off from deads, focus on grip work and come back to deads with a block of chalk. Anyway, thanks for reading and offering your help, much appreciated.

11 - 22 - 10
BP
5 reps @ 135
5 reps @ 225
5 reps @ 245
4 reps @ 255
4 reps @ 260

Hammer Machine MP
8 reps @ 180
6 reps @ 180
6 reps @ 180
5 reps @ 180
4 reps @ 180
6 reps @ 180

1 arm DB Swing switching mid swing each 5 reps
4 sets of L10 / R 10 @ 60

Standing BB MP
8 reps @ 135
3 sets 6 reps @ 135

Tri Push Down SS
12 reps @ 70 / 10 reps @ 50 / 10 reps @ 30
8 reps @ 90 / 6 reps @ 60 / 10 reps @ 30
6 reps @ 90 / 6 reps @ 60 / 7 reps @ 40
 
Last edited:
11-24-10

SQ
5 reps @ 135
5 reps @ 225
4 reps @ 315
5 sets 5 reps @ 375

DB FSQ these felt retarded and didnt really get a good rack position. much easier with kettlebells

3 sets 8 reps w/ 65's

Romanian DL - from 4-6inch aerobic step platform
5 reps @ 135
5 reps @ 135
5 reps @ 225
5 reps @ 225

COC #1
5 sets L5 / R5
 
11-26-10

DL cut volume instead of cutting it out. from 6-8 inch rack off the ground, OH grip
2 sets 5 reps @ 225
2 sets 5 reps @ 315

Hang Clean playing around here trying to get right technique down. difficult.
bar warm up
7 sets of 4 or 5 reps @ 135

1 arm DB Snatch
R5 / L5 @ 70
3 sets R5 / L5 @ 80

Hammer Machine Row
10 reps @ 180
10 reps @ 180
8 reps @ 180
8 reps @ 180
7 reps @ 180

Ham Machine Preacher Curl
3 reps @ 95
8 reps @ 80
8 reps @ 80
6 reps @ 80
5 reps @ 80

Towel wringing (sp?) switch direction every set
4 sets 60 sec ea
 
11-29-10

SQ
5 reps @ 135
5 reps @ 225
5 reps @ 315
4 reps @ 370
4 reps @ 390
3 sets 3 reps @ 390
20 reps @ 225

Leg Ext
12 reps @ 120
4 sets 10 reps @ 150

Standing Calf Raise
12 reps @ 150
10 reps @ 190
10 reps @ 230
2 sets 10 reps @ 250
8 reps @ 250

1 arm DB Swing
4 sets of L5 / R5 @ 65

Dead Hang from 2 inch pull up bar
BW - 30s / 35s / 25s / 25s
 
12 - 01 - 10
Bench

5 reps @ 135
6 reps @ 225
5 reps @ 245
5 reps @ 245
3 sets 4 reps @ 245

Standing Barbell MP
6 reps @ 155
6 reps @ 155
3 sets 5 reps @ 155

Close Grip BP
10 reps @ 155
8 reps @ 155
8 reps @ 155
7 reps @ 155
8 reps @ 155

Hammer Machine seated MP
7 reps @ 180
5 reps @ 180
5 reps @ 180
4 reps @ 180
4 reps @ 180

Tri pushdown SS
8 reps @ 100 / 7 reps @ 70 / 9 reps @ 30
6 reps @ 100 / 6 reps @ 70 / 8 reps @ 30
7 reps @ 100 / 4 reps @ 70 / 7 reps @ 30

COC #2
Negatives - 5 sets of L3 / R3
 
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