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Post by jimpope on Mar 1, 2009 15:38:12 GMT -5
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Post by jimpope on Mar 4, 2009 10:39:39 GMT -5
03-04-09
Bench(bwt 330)
Sit ups 100
Raw (just a belt)
225 x 5 1 pause
315 x 5 1 pause
370 x 3
370 x 3
410 x 1
430 x 1
435 x 0 I got it about half way up
next Bench day 03-13-09
4 set of 5
Incline Bench 280
Close Grip Bench 280
Tricep Ext 130
DIPS 5,5,5,5
Seated Tricep DB Ext.100
Seated DB Curls 65
Standing CB Curls 135
Preacher Curls 150
Cardio 45 mins
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Post by jimpope on Mar 10, 2009 19:02:16 GMT -5
03-10-09 Squats and Deads (bwt 327.2) I had a great squat workout today. The only problem was the bar keep rolling up on all my squats today. I wanted to finish the day with some leg curls. I got to the last set and on the 2nd rep, I felt my left hamstring pull. I'm now sitting here with ice on it. : ( Sit ups 100 squats (Belt and Knee Sleeves) 455x1 500x5 www.youtube.com/watch?v=Iv9EGnSb05M585x2 585x1 610x1 www.youtube.com/watch?v=bCkdV9F1g84615x0 I started down about quart of the way and stopped(not today) next squat day 03-15-09 Leg Curls 130 |
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Post by jimpope on Mar 13, 2009 15:22:24 GMT -5
03-04-09 Bench(bwt 330) I had a great bench workout today without any major problems from my pulled hamstring. I guess the real test will be on Sunday with squats and deads. Sit ups 100 Raw (just a belt) 225 x 5 1 pause 315 x 5 1 pause 370 x 3 405 x 2 405 x 2 pause w/lift off www.youtube.com/watch?v=6f_nI_WmpLU435 x 1 www.youtube.com/watch?v=8aVHj0USuTAnext Bench day 03-19-09 Cardio. 20 mins |
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Post by jimpope on Mar 15, 2009 19:23:32 GMT -5
03-15-09 Squats and Deads (BW 328.2) Well, I wasn't sure if my hamstring was going to hold up today. I got a good squat workout in with no problems. I kept most of my sets to singles, not wanting to jerk on it to much. My deadlift workout went a little different than I wanted it to go. I was able to get in two lifts in before I had to stop because of my hamstring pull. Sit ups 100 squats (Belt and Knee Sleeves) 455x1 500x5 585x1 585x1 585x1 600x1 www.youtube.com/watch?v=KPnF9Z_SuMInext squat day 03-28-09 testing day Dead lifts(Belt) 550x1 635x1 I had to stop to keep from making worse. |
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Post by jimpope on Mar 19, 2009 11:12:49 GMT -5
03-19-09 Bench(bwt 330) No problems today with the hamstring but its still not right yet. I was real happy with my bench today, I think the 440lbs is a gym PR since going raw. Sit ups 100 Raw (just a belt) 225 x 5 1 pause 315 x 5 1 pause 375 x 3 410 x 2 1 pause w/lift off www.youtube.com/watch?v=S9tuKjTjNnw 410 x 1 w/lift off 440 x 1 w/lift off www.youtube.com/watch?v=PJGugMeEEeQTest day 03-28-09 |
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Post by jimpope on Mar 28, 2009 20:18:27 GMT -5
3-28-09 Test Day(BW 329) After fighting a hamstring pull for the last two weeks. I didn't know how today was going to play out. Well, the hamstring held up with no problem. Overall, I'm pleased with the results of today. Squat 600x1 617x1 www.youtube.com/watch?v=WRKeoNAhobkPassed 3rd Bench 407x1 424x1 435 missed Deadlift 683x1 712x1 (PR) www.youtube.com/watch?v=vRFTDe80W0I722 missed Total 1753 A big "THANKS' to Matt and Sioux-z Gary, and all the lifter for their help today, I couldn't of done it without you guys. |
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Post by jimpope on Apr 7, 2009 16:25:03 GMT -5
4-07-09
Squats (BW 327) Today was my first day back to the gym after testing. I got about three quarters of the way done and had to stop. My legs wouldn't stop shaking and I felt like tossing my cookies.
sit ups 80
Raw (just a belt)
315x5
315x5
315x5
315x5
315x5
Add 5lbs on next squat day 4-12-09
4 set of 5
Leg Curls 210
Rear delts (DB) 40
Shoulders press 135
Shrugs 405
U.R. Rows 135
I had some trouble with the standing shoulder press cause I couldn't take it behind head. When I tried to do them behind my head, I could only get the bar down to the top of my head. I think it is due to not having flexible shoulders.
I finished up my workout at home with a 30min. of cardio.
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Post by jimpope on Apr 10, 2009 8:07:06 GMT -5
4-10-09
Bench(bwt 329)
Sit ups 90
Raw (just a belt) These were all done with speed
225 x 5 1 pause
225 x 5 1 pause
225 x 5 1 pause
225 x 5 1 pause
225 x 5 1 pause
4 set of 5
Incline Bench 225
Close Grip Bench 225
Tricep Ext 100
DIPS 5,5,5,5
Seated Tricep DB Ext. 60 I started with 80lbs but right shoulder said "HELL NO" with lots of discomfort.
Seated DB Curls 50
Standing CB Curls 115
Preacher Curls 100
Cycle 30 mins
Now that I have drop my numbers to work back up poor Jake can't keep up with Dad. I was hurting after squats on Tuesday but today it's back to a normal workout with no trouble. Jake was trying to get as much rest as he could between sets. I have to mark this one on my calender cause I might not get another one.
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Post by jimpope on Apr 12, 2009 18:24:44 GMT -5
4-12-09
Squats/Deads (BW 329) These numbers were rounded up a little.
Sit ups 90
Squats(617lbs)-Belt & K/S
50%/315x5
60%/375x4
70%/435x5
70%/435x4
70%/435x4
70%/435x4
70%/435x3
Deads(712lbs)-Belt
75%/535 10 sets x 1 rep
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Post by jimpope on Apr 16, 2009 8:10:36 GMT -5
4-16-09
Bench(BW 330)
Sit ups 90
Raw Bench(424lbs) just belt
225x5 1pause
60% 255x5 1pause
70% 300x5 1pause
70% 300x5 1pause
70% 300x5 1pause
70% 300x5 1pause
70% 300x5 1pause
4 set of 5
Incline Bench 225
Close Grip Bench 225
Tricep Ext 100
DIPS 5,5,4,3
Seated Tricep DB Ext.65
Seated DB Curls 50
Standing CB Curls 115
Preacher Curls 100
Cardio 35 min.
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Post by jimpope on Apr 20, 2009 18:03:44 GMT -5
4-20-09
Squats/Deads (BW 329) I'm now following Prilepin's table for my training. At 70% the total rep range is 12-24 and the optimal total reps is 18.
Sit ups 100
Squats(617lbs)-Belt & Knee Sleeves
60%/375x5
70%/435x5
70%/435x5
70%/435x5
70%/435x5
70%/435x4
4 set of 5
Leg Curls 210
Rear delts 45 DB
Shoulders press (machine) 200
Shrugs 405
U.R. Rows 135
Pull Downs front 190
T- Rows 90
Seated Rows (machine) 235
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Post by jimpope on Feb 27, 2011 14:26:48 GMT -5
02-26-11 Squats/Deads Sit ups 100 Raw Squats(Belt/Knee Sleeves) 275x5,315x5,375x1x5,375x1x5,375x2x3, 475x1x1 www.youtube.com/watch?v=C6VfWPjnnCsRaw Deads (Belt) all done with a hook grip 500x1, 600- Lost my grip at the top/just before lockout,500x1 Rear Delts(DB) 70x4x5 Side Delts(DB) 50x4x5 Standing Shoulder Press 185x4x3 Shrugs(HG) 455x4x5 Upright Rows 145x4x5 |
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Post by jimpope on Mar 3, 2011 15:14:59 GMT -5
3-3-11 Bench/Bicep & Triceps (bwt 322) sit ups 100 Raw Bench(No Belt/No Lift-Off) 225x1x10(1 pause) 275x1x5(1 pause) 315 x1x5(1 pause) 345x4x5, 405x1x1 plus a little/then I dumped it.. www.youtube.com/watch?v=_Re7PS28EWw Incline Bench(DB) 115x4x5 Close Grip Bench 275x4x5 Triceps Ext push downs (CB) 130x4x5, Triceps Ext. Rev grip (CB) 100x3x5, 100x1x4, Curls(DB) 70x4x3 Standing Curls(CB) 120x4x5 Hammer Curls 70x4x4 Cardio 10 min On my last set on bench at 405 for some reason after finishing the first rep and without thinking I started a second rep. As you can see from the video it was a mistake on my part....oops!!! |
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Post by jimpope on Mar 7, 2011 20:44:41 GMT -5
03-07-11 Squat/Shoulders (BW 322) Sit ups 100 Squats (belt and knee sleeves) 275x1x10,315x1x5, 375x4x5, 455x1x2 www.youtube.com/watch?v=MAzvUiGTUAk Rear Delts(DB) 70x4x5 Side Delts(DB) 50x2x5 50x2x4 Standing Shoulder Press 190x3x5 190x1x4 Shrugs(HG) 455x4x5 Upright Rows 145x4x5 Bentover Rows(HG) 230x4x5 One Arm Rows 130 A side note: never try to shave your head after squats and shoulders....ouch!! |
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