squat day
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
assistance - 1/28/2006 8:54:14 PM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
bench assistance day:
[wide grip 45x5, close grip 45x5, 135x5]
pause press (3 count):3x3 205, 215, 230
Wide Grip Bench:2x10@200-225
Close Grip Bench:2x15@155
Incline Bench: 3x3@ 205
tricep push down: 2x15@ 120 lbs
Front Raises:2x15 @ 35 dumb bells
I had a great workout. I felt pretty good.
(in reply to ironraider52)
|
|
|
|
|
RE: assistance - 1/29/2006 5:31:43 PM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
For this week I may DL twice since I have to max out next week. So really all im getting in is 2 possibly 3 workouts in. Im gonna have to go heavy 2. I'm not really sure how strong my bench squat or DL has gotten. I've gotten all my sets and stuff but u just never really know. I thought that I wouldnt be able to get close to 550 and then I got it. So I really have no idea whats goin on. BUt I can only hope that im at like 600 right now on squat....340ish bench and 475 DL. That would put me on track to get my goals.
(in reply to ironraider52)
|
|
|
|
|
RE: My powerlifting journal - 1/30/2006 7:58:58 AM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
Strait Bar DL:
395x2
395x2
395x2
395x2
395x2
395x2
395x2
460x1 (wrist straps-missed 2nd rep)
Glute/ham-3x10-30, 50, 60
I had a decent workout. But not as good as i would hav wished since I need to work on my DL alot.
(in reply to ironraider52)
|
|
|
|
|
RE: My powerlifting journal - 1/31/2006 7:33:26 AM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
Parallel Squat: [wide stance 45x5, narrow stance 45x5, 135x10, 225x5, 275x2, 315x1)
350x6
350x6
350x6
350x6
380x3
380x3
380x3
380x3
455x1
I had to switch the 4x6 4x3 and 4-5x3 day since i got a light meet to go to on saturday to qualify for nationals.
Pause Squat:
285x3
295x3
315x3
Leg Ext-2x15@40 lbs each leg
Leg curls-2x15@50 lbs each leg
Mt workout seem to always get better. But it sucks becasue I gotta keep dealing with these damn calisces. But im gonna try the old super glue trick to see how it goes. But hopefuly it wont slo w me down.
(in reply to ironraider52)
|
|
|
|
|
RE: My powerlifting journal - 2/1/2006 7:10:33 AM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
Flat Bench-[wide grip 45x5, close grip 45x5, 135x10, 185x5, 225x1]245x3x6, 275x3x3
Speed Benches-6x3x140
(in reply to ironraider52)
|
|
|
|
|
RE: My powerlifting journal - 2/3/2006 8:20:39 AM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
4x3 squat:
[wide stance 45x5, narrow stance 45x5, 135x10, 225x5, 275x2, 315x1, (add wraps) 365x1]
415x3, 425x3, 435x3, 440x3, 445x3
Didnt do anything else because I hafta go to a mlight meet tmw. I decided to do a 5th set since it was rather easy.
(in reply to ironraider52)
|
|
|
|
|
RE: My powerlifting journal - 2/3/2006 8:25:01 AM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
Back workout for thursday:
hang clean warm-up:135x5, 155x5, 185x5
Powercleans-225x5, 230x5, 235x5
SLDL-[225x3]-275x5, 285x5, 315x5
Bent Over Rows-[45x10, 95x10, 115x8] 135x5, 155x5, 185x5
Close Grip Underhand Pull downs-90x10, 100x8, 130x15
Glute/Ham-10x10, 25x10, 35x11
I bought some TRAC and I like it a lot. I had so much energy it was great.
(in reply to ironraider52)
|
|
|
|
|
RE: My powerlifting journal - 2/4/2006 8:28:46 PM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
Qualified for nationals today....
(in reply to ironraider52)
|
|
|
|
|
RE: My powerlifting journal - 2/6/2006 7:55:17 AM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
Strait Bar DL:
[sumo 45x5, conventonal 45x5, 135x10, 225x5, 315x2, 365x1]
400x2
400x2
400x2
400x2
400x2
400x2
400x2
400x2
Sumo DL:
365x3
365x3
365x3
Glute/Ham-3x10 30,40,55
This workout felt quite well. My calisces stayed on and I was quite happy with my ease of this workout. My last set could have went for 3+ reps.
Jeah Steelers
(in reply to ironraider52)
|
|
|
|
|
RE: My powerlifting journal - 2/8/2006 7:29:41 AM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
Flat Bench:
[wide grip 45x5, close grip 45x5, 135x10, 155x5, 185x2, 225x1]
250x6
250x6
250x6
275x3
275x3
275x3
Pause Presses (3 count):
205x3
215x3
220x3
225x3
235x3
Decline Bench:
210x5
215x5
215x5
Decent day, Im starting to get worried about my back, I looked up online and I could have a herniated disc which would put me out for awhile. But the thing is that i squated heavy yesterday...so I dunno. Trainer says its just some straied tendons or w/e. When I injured my knee i was thinking the same way, so maybe thats what im nervous about....im gonna do some SLDL's tmw, which'll tell me if its just sore and I can DL or w/e. Hopefully it wont limit my strength.
(in reply to ironraider52)
|
|
|
|
|
RE: My powerlifting journal - 2/9/2006 8:10:46 AM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
Back workout for thursday:
hang clean warm-up:135x5, 155x5, 185x5
Powercleans-230x5, 235x5, 240x5
SLDL-[185x10, 205x10]-250x5, 260x5, 275x5
Bent Over Rows-[135x10, 155x10] 185x5, 195x5, 205x5, 225x2
Close Grip Underhand Pull downs-90x10, 100x8, 140x15
Glute/Ham-20x10, 45x10, 55x11
It was weird all the sudden yesterday I was trying to se if my back hurt if I deadlifted with 135....and I did it and no pain then now it doesnt hurt at all. It still kinda is tweaked but now i can do w/e without ir hurting.
I also decided that, im gonna lift very light just enough to win the next meet raw so I can keep lifting. This will give me 3 and a half weeks instead 1 1/2 more weeks of solid lifting.
That TRAC is starting to help quite a bit. I get an excellent pump from it and I feel much stronger.
(in reply to ironraider52)
|
|
|
|
|
RE: My powerlifting journal - 2/10/2006 6:39:33 AM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
Parallel squat:
360x6
360x6
360x6
360x6
390x3
390x3
390x3
390x3
Pause Squat:
315x3
320x3
335x3
Leg EXT-40x15 2 sets
Leg Curls-50x15 2 sets
(in reply to ironraider52)
|
|
|
|
|
RE: My powerlifting journal - 2/10/2006 8:03:43 AM
|
|
|
Boomer05
Posts: 115
Joined: 10/24/2005
Status: offline
|
hey man.. whats a pause squat? do you just stop at the bottom for a couple seconds?
(in reply to ironraider52)
|
|
|
|
|
RE: My powerlifting journal - 2/10/2006 4:17:40 PM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
Yeah...u pause at the bottom for a 3 count. I like em, find that they help the explosive power outta the whole.
U a competitive powerlifter?
(in reply to Boomer05)
|
|
|
|
|
RE: My powerlifting journal - 2/11/2006 5:50:14 AM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
Bench assistance:
flat bench warm-up-[wide grip 45x25, close grip 45x25, 135x10]
Wide grip bench-200x10, 215x9 (missed last rep)
Close Grip Bench-160x15, 12 (paused every rep on last set)
Incline Bench-[135x8,5]-205x3 3 sets(fast explosive reps)
Dumbel Bench-50x20, 20 (no heavier dumbells at my house)
Dumbell Flies-25x10 30x10
Front Raises-35x10,10
I thought that was a decent workout. I worked ard on all sets. Especially the high rep ones. The high reps I find make me sore more then low reps. So If I do 3x3 I feel like i'm not getting stronger.....
(in reply to ironraider52)
|
|
|
|
|
RE: My powerlifting journal - 2/13/2006 7:56:09 AM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
Conventional DL:
405x2
405x2
405x2
405x2
415x2 (suit straps up)
415x2
415x2
420x2
Sumo DL:
365x3
365x3
365x3
Glute/Ham:
30x10
50x10
60x14
Good overall day. I had my suit on with straps at side for the first 4 then straps on for last 4. My back felt really good.
(in reply to ironraider52)
|
|
|
|
|
RE: My powerlifting journal - 2/13/2006 4:00:37 PM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
I thought that I might drop a few words to...myself and all the others and read this post.
TMW is my fav day of the week, in which I do 4-5x3 squats. I'm going to use my knee wraps and squat suit so I can get some HIGH weight close to my previous max.
My DL is coming along smoothly. I wish it would kick into gear faster, I'm doing everything I can. Gaining weight, DLing 2x a week, resting, and stretching and working lower back as much as possible....also added in some abs which I dont do usually.
My squat seems to be going up but I cant tell. I havent maxed with my stuff on yet adn I dont plan to until the week of March 11th. I'm going to lift heavy until then when I win my regional meet raw easily.
My bench has gone up much more then I had thought it would. My sticking points seem to be going up very well. Ever since I started doing triceps every once in awhile my bench has gone up. Im also going to start using my bench shirt with reps, so that should help.
I'll keep u guys posted on how I thnk my progress is going.
(in reply to ironraider52)
|
|
|
|
|
RE: My powerlifting journal - 2/14/2006 8:02:39 AM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
4x3 squat day again :).
parallel sqat:
[wide stance 45x5, narrow stance 45x5, 135x10, 225x5, 315x1, (add wraps and hardcore straps from here on out) 405x1]
475x3, 485x3, 500x3, 510x3, 515x2 1/2
My hardcore allowed me to do the weight a lil bit easier. Not as much as I had hoped.
Pause squats-300x3 3 sets
Narrow Squats-275x3 3 sets
Its so hard for me to tell if my squat has gone up. I has to have gone up....before the last meet i did 335-365, now im p to 365-395 this week. and its hard to jump it that hard. We'll see though
Squats were challenging, pause squats were easy, and so were narrow squats.
(in reply to ironraider52)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
.
