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Lightweight gets strong

Discussion in 'Training Logs' started by joshetc, Jun 20, 2008.

  1. joshetc butthole hurts from teh gay

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    I'm going to look into it. I was looking at some of the geared numbers too. The record they have listed for my age and weight w/ gear is only 65 lbs higher than my max deadlift. Guess I'll be benching a bit more than I want. If I want to try to compete I'll need to at least break 300.

    Thanks for the push in the right direction :p
     
  2. joshetc butthole hurts from teh gay

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    Starting my log again..I've kinda been slacking off in working out and my log the last 2 weeks. I've only been to the gym twice and didn't record anything. Here is today, though:

    9-8-08

    Squat 95 x 10
    Squat 225 x 5
    Squat 225 x 5
    Squat 275 x 3
    Squat 275 x 1

    (wtf..)

    SOHP 115 x 10
    SOHP 135 x 4 (wtf..)
    SOHP 135 x 5
    SOHP 135 x 5
    SOHP 135 x 5
    SOHP 135 x 5

    Looks like I lost a little, part of it is probably due to me not taking any creatine for 2 weeks. I'm back in my normal routine now, though. I was supposed to resume last week, but I worked a 12.5 hr shift + 11 hr shift on mon/tues then worked 8 hours wed and went to a wedding / reception which basically fucked my whole week.
     
  3. joshetc butthole hurts from teh gay

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    Today was alright. I did some active recovery and some benching.

    9-9-08

    Squat 135 x 10
    Squat 185 x 10
    Squat 185 x 5
    Squat 185 x 5

    Bench Press 225 x 3
    Bench Press 245 x 1
    Bench Press 255 x 1
    Bench Press 225 x 2

    Pullup Bodyweight x 10
    Pullup Bodyweight x 10
     
  4. joshetc butthole hurts from teh gay

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    Following up heavy benching with light benching:

    9-10-08
    Bench Press 135 x 10
    Bench Press 155 x 10
    Bench Press 175 x 10
    Bench Press 225 x 3

    Pullup Bodyweight x 10
    Pullup Bodyweight x 8
     
  5. joshetc butthole hurts from teh gay

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    9-11-08

    Deadlift 225 x 10
    Deadlift 315 x 5
    Deadlift 405 x 2

    Friend hurt his back, so we went to bench and do pullups instead.. lol...

    Bench Press 205 x 5
    Bench Press 225 x 3

    Pullup Bodyweight + 20 x 5
    Pullup Bodyweight + 25 x 5

    This was my first time doing weighted pullups, we don't have a belt, so I held a DB with my feet. I'm going to start doing them with weight and try to work in the 5 rep range.

    Tonight I left a lot to be desired, I have plans to play football on Saturday if weather permits, so I'd like to be a little fresh.
     
  6. joshetc butthole hurts from teh gay

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    9-15-08

    Squat 135 x 10
    Squat 225 x 5
    Squat 245 x 5
    Squat 315 x 1
    Squat 315 x 1

    Pullup Bodyweight + 25 lbs x 5
    Pullup Bodyweight + 35 lbs x 5
    Pullup Bodyweight + 45 lbs x 3
    Pullup Bodyweight + 65 lbs x 2
     
  7. joshetc butthole hurts from teh gay

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    9-16-08

    SOHP 115 x 10
    SOHP 135 x 5
    SOHP 135 x 5
    SOHP 145 x 5
    SOHP 145 x 5

    Pullup Bodyweight + 35 x 5
    Pullup Bodyweight + 35 x 5
    (got destracted by this guy pulling 405 for reps then proceeded to watch him pull 495 for 4 reps raw)

    I was really stoked to meet someone at my gym that had a higher raw deadlift then me. I hope to meet the guy again.
     
  8. joshetc butthole hurts from teh gay

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    Today was a quick in and out press day.

    9-17-08
    Bench Press 185 x 5
    Bench Press 185 x 5
    Bench Press 205 x 5
    Bench Press 225 x 4 (4 rep PR)
    Bench Press 265 x 0 (got stuck about halfway up)
    Bench Press 225 x 3
     
  9. joshetc butthole hurts from teh gay

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    9-18-08

    Just cleans tonight. Trying to conserve myself as much as possible for PRing squat on monday.

    Power Clean 135 x 5
    Power Clean 185 x 1
    Power Clean 185 x 1
    Power Clean 185 x 1

    I really wanted to practice cleaning a bit, especially at higher weights as I really haven't done very many singles over 185 lbs.
     
  10. joshetc butthole hurts from teh gay

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    9-22-08
    Squat 115 x 10
    Squat 135 x 10
    Squat 185 x 10
    Squat 225 x 5
    Squat 225 x 3
    Squat 350 x 0 (failed miserably)
    Squat 225 x 5
    Squat 225 x 5
    Squat 225 x 5
    Squat 225 x 5
    Squat 225 x 5
    Squat 225 x 5
    Squat 225 x 5


    Looks like my final improvement on the summer squat contest is +60 pounds.
     
  11. Cap'n <img src="http://img248.imageshack.us/img248/1955/

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    That's quite the jump, 225-350. Why not try 315 for a single or double beforehand? Prime that CNS. Ever tried walkouts either?
     
  12. joshetc butthole hurts from teh gay

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    Yeah, I probably should have done a set at 275 beforehand. I was a bit frustrated today though, as the power rack I usually use was occupied when I arrived. I had to share a rack with my friend and it was way too much of a hassle switching between what I was using and 135 lbs over and over.

    I'll probably PR again in like two weeks just to say I did 350, it'll be too late for the squat contest though, which I'm kind of bummed about.
     
  13. joshetc butthole hurts from teh gay

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    9-23-08

    Bench Press 185 x 5
    Bench Press 185 x 5
    Bench Press 205 x 5
    Bench Press 225 x 3
    Bench Press 225 x 3
    Bench Press 225 x 3
    Bench Press 225 x 2
    Bench Press 215 x 4

    I've moved my workout schedule around a bit, now its like:

    mon - squat / pullup
    tues - bench only
    weds - overhead press / pullup (no rack, I'll clean the weight for each set)
    thurs - deadlift or squat or clean variant

    I think I may start squatting twice a week for the next month or two, to try to get my squat up a bit as I'm really disappointed in the progress I made over the summer. I was thinking I'll do 3-4 warmup sets followed by a ton of sets at fairly high weight with good rest between sets (3-5 mins). I'll start with 225 lbs I did monday, then build on it over 4 weeks by adding 10 lbs per week on the designated day.

    mon1 - 7 sets of 225 x 5
    thurs1 - 10 sets of 255 x 3

    mon2 - 7 sets of 235 x 5
    thurs2 - 10 sets of 265 x 3

    mon3 - 7 sets of 245 x 5
    thurs3 - 10 sets of 275 x 3

    mon4 - 7 sets of 255 x 5
    thurs4 - 10 sets of 285 x 3

    Then PR on the 5th monday. I feel like my form is lacking, so I want to do high volume at a still relatively high weight to attempt to build my glutes and hamstrings up.

    If I am able to hit a PR after one month, I'll do it again. This means I'll be foregoing deadlift, even though I'm in several contests that involve deadlift. I feel like if this works well my deadlift should increase quite a bit at the same time, though.
     
  14. XTrainer Red Belt

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    You're going to bench the day before OHP? Has that worked for you in the past?
     
  15. joshetc butthole hurts from teh gay

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    When I made my quickest bench gains, I did back to back benching days. I improved about 50 lbs in a 6 week span before I hurt my shoulder last year. I'm going to try it for a while and see how things work out. I actually felt pretty good today overhead pressing. I forewent pullups as I work at 8 AM, though.

    9-24-08

    Strict Overhead Press 135 x 5
    Strict Overhead Press 135 x 5
    Strict Overhead Press 135 x 5
    Strict Overhead Press 145 x 5
    Strict Overhead Press 155 x 4
    Strict Overhead Press 165 x 2
    edit: Forgot, I also failed singles of 175, twice.. kinda crazy but IDK..

    After a few weeks if it becomes a problem I will alternate every tuesday between bench and OHP, then on weds I'll do the opposite lift only in much higher rep ranges (6-10 reps) for a greasing the groove / active recovery type thing.
     
  16. XTrainer Red Belt

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    Well, you hit my 1RM for two after a bunch of other stuff, so who am I to talk? Don't think it would work for me, though.
     
  17. joshetc butthole hurts from teh gay

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    Its mostly just an experiment. I don't really have a choice due to a few factors, anyway. One being I must squat and deadlift, and I must do them as far apart as possible (monday and thursday) then the fact that I can only go to the gym 4 days a week(mon-thurs). This basically forces me to press on monday or tuesday or both, unless I want to press after squatting or after deadlifting, which may end up being what I do eventually anyway.
     
  18. joshetc butthole hurts from teh gay

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    9-25-08

    Wow..

    Back Squat 115 x 10
    Back Squat 135 x 10
    Back Squat 255 x 3
    Back Squat 255 x 3
    Back Squat 255 x 3
    Back Squat 255 x 3
    Back Squat 255 x 3
    Back Squat 255 x 3
    Back Squat 255 x 3
    Back Squat 255 x 3
    Back Squat 255 x 3
    Back Squat 255 x 3

    shit was intense..
     
  19. joshetc butthole hurts from teh gay

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    9-29-08

    Back Squat 135 x 10
    Back Squat 135 x 10
    Back Squat 235 x 5
    Back Squat 235 x 5
    Back Squat 235 x 5
    Back Squat 235 x 5
    Back Squat 235 x 5
    Back Squat 235 x 5
    Back Squat 235 x 5
     
  20. joshetc butthole hurts from teh gay

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    9-30-08

    Bench Press 135 x 10
    Bench Press 185 x 10 (PR for reps by 1 or 2)
    Bench Press 225 x 5 (PR for reps)
    Bench Press 265 x 0 (fail..)
    Bench Press 265 x 0 (fail again.. wtf)
    Bench Press 205 x 5 (super wide grip)
    Bench Press 205 x 5

    I left a little in the tank cause tomorrow is SOHP day and I'd rather be more productive in that than bench press.
     

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