al
Junior Member
Posts: 83
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Post by al on Oct 2, 2008 22:04:36 GMT -5
10-2 BWT:240
Olympic pause squat-225x1 275x1 295x3 315x3 Deadlift-225x1 275x1 315x1 365x1 belt on-405x5x2 Bent row-225x6x3 glute ham raise-3x5 Sit-up-3x15
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al
Junior Member
Posts: 83
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Post by al on Oct 4, 2008 17:02:51 GMT -5
10-4 2 board press-225x1 250x1 275x1 wrist wraps- 295x1 315x1- not that hard but I need to beat this next time through so I didn't max out loose Shirt on no boards-315x1(no touch) 340x3 third rep touched a bit low but I pushed it up pretty easy Lockouts(pin 8)-225x5 315x3x3- no wrist wraps here- wrists need to get stronger Side raise-3x15
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al
Junior Member
Posts: 83
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Post by al on Oct 5, 2008 20:21:08 GMT -5
10-5
Squat-225x1 275x1 315x1 340x1 Belt, wrist wraps-365x1 385x5x2 Wide stance pull through-3x15 abs-3 sets Upright row-4x10 Neck bridge-2x20
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al
Junior Member
Posts: 83
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Post by al on Oct 5, 2008 21:27:13 GMT -5
Also Ron or Jim can you recommend a good brand of knee sleeve?
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Post by jimpope on Oct 6, 2008 13:18:43 GMT -5
Al, I ordered my knee sleeves from Jackal's Gym. I have gotten three pair of sleeves over the internet from them and had no problems. They get them to you in a few days.
J
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al
Junior Member
Posts: 83
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Post by al on Oct 6, 2008 13:34:18 GMT -5
Thanks Jim I will check it out!
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al
Junior Member
Posts: 83
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Post by al on Oct 8, 2008 21:06:53 GMT -5
10-8 BWT:240
Speed bench-195x3x8 bad form all the way through... not there mentally.. so 185x3x8 Dumbbell bench-4x10 Pushdowns-3x10
I ordered the knee sleeves from that site, hopefully will have them by Sunday
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al
Junior Member
Posts: 83
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Post by al on Oct 9, 2008 20:41:52 GMT -5
10-9 Knees were sore so I skipped pause squats
Deadlifts-225x1 275x1 315x1 365x1
Belt on- 405x1 425x5- was not focused, reps should have been explosive but set ended up being a grinder- need to get fired up before a heavy set
425x3- kept losing grip- next week will train at Ruthless here they don't allow chalk
Rows-3x20 Glute ham raise-3x6 straight leg sit up-3x10
An off day but next week will be better
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al
Junior Member
Posts: 83
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Post by al on Oct 11, 2008 16:14:40 GMT -5
10-11
BWT:242 3 Board press-225x1 245x1 275x1 295x1 315x1 335x1 Loose Shirt on-315x1(no touch) 355x2- a bit shaky on second because I touched chest unevenly, no spotters so racked it just to be safe Kettlebell press-3x15
cut it short- am moving schedule around- will bench heavy again next Thursday with a group in Gainesville, need to stay fresh
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al
Junior Member
Posts: 83
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Post by al on Oct 12, 2008 14:13:19 GMT -5
10-12 Again sorry for missing you fellas today. I'll make sure to check the messages the night before.
Squat(used knee sleeves)-225x1 275x1 315x1 340x1 Belt and wrist wraps on-375x1 405x5 Fifth rep stalled just above parallel took approximately 12 minutes 53 seconds to complete
They were doing this model photoshoot at the gym so I left after that. Got 3 phone numbers though.
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al
Junior Member
Posts: 83
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Post by al on Oct 12, 2008 14:13:37 GMT -5
Ok maybe I lied about the last part
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al
Junior Member
Posts: 83
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Post by al on Oct 16, 2008 20:33:48 GMT -5
10-16 Bench-225x3 2 boards-275x1 wrist wraps on-295x1 315x1- easy today
shirt on-365x1- went for second but came out of groove, dumped on stomach; 385-missed, got up a few inches then stalled, 385-missed the same way Shirt might be shot, or maybe I've been in it too many sessions in a row
Decline with close grip-225x5 275x3-spotter sweated on me and I was laughing so hard I couldn't continue 225x13
Rotator cuff work
Next week the group is doing raw bench against bands
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al
Junior Member
Posts: 83
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Post by al on Oct 18, 2008 0:38:19 GMT -5
10-17 Pause squat- 225x3 275x3 Deadlift-225x1 315x1 365x1 belt on-405x1 chalk, belt-440x5- last rep was a grinder because I waited too long after 4th rep and lost focus Deadlifts off 2nd pin-about mid-shin- 225x2 315x1 -belt on- 405x1 455x1 495x0- can't do as much off pins I found out as I can't get as much leg drive and mostly use upper back- might mean upper back is weak though sit up-3x10 neck harness-2x30
rest of the time will be in deadlift suit- I find it hard to keep form throughout 5 reps so I will be doing multiple singles (not max) to peak for the meet
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al
Junior Member
Posts: 83
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Post by al on Oct 20, 2008 23:06:00 GMT -5
10-21 BWT:246
Speed Bench-205x3x8 Nose Breakers-3x8 Plate raise-2x8 Pulldowns-1x12 2x10
Really pressed for time today
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al
Junior Member
Posts: 83
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Post by al on Oct 22, 2008 20:06:21 GMT -5
10-22 Just assistance today
Ukranian Deadlift-3x20: not really flexible enough to do this properly, will just do stiff legs with a moderate weight next week GH raise-3x10 Knees In-3x15 Sit up on GHR5x10 Knees out-3x15 Cables side bends-4x10
moderate weights, doing both squats and deadlifts on Sundays to help recovery, moved assistance to Wednesdays
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