I have been trying to work on deadlift form a lot. Here is what I did today:
225 x 5, 345 x 1, 415 x 1, 455 x 1
Archive for the ‘Training Journal’ Category
Maximum Effort Deadlift
AM:
Barbell Shrug – 80% x 15 reps x 3 sets – 200 lbs
Barbell Row – 80% x 10 reps x 3 sets – 170 lbs
PM:
Lat Pulldown – 90 lbs x 10 reps x 2 sets
Face Pull – 45 lbs x 10 reps x 3 sets
Cable Row – 90 lbs x 10 reps x 3 sets, 45 lbs x 10 reps x 5 sets
Straight Arm Pulldown – 45 lbs x 10 reps x 3 sets
I didn’t end up doing deadlift today, but I am doing it on Saturday.
Workout – 1/7/14
Posted: January 10, 2015 in Training JournalTags: Bench Press, Big Iron Gym, Repetition Overhead Press
Repetition Overhead Press
AM:
Repetition Overhead Press – 8-% x 6 reps x 2 sets – 170 lbs
Incline Barbell Press – 60% x 8 reps x 3 sets – 185 lbs
Standing Skull Crusher – 60% x Fail x 3 sets – 50 lbs x 15, 50 x 20, 50 x 15
Dumbbell Lateral Raise – 60% x 12 reps x 3 sets – 25 lbs
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
PM:
Bench Press – 225 x 5 reps x 3 sets, 255 x 5 reps x 3 sets, 255 x 3 reps x 5 sets
The bench sets were done at Shawn Frankl’s Big Iron Gym.
Dynamic Squat
Dynamic Squat – 60% x 3 reps x 8 sets – 285 lbs
Straight Leg Deadlift – 50% x 15 reps x 3 sets – 120 lbs
Leg Extension/Curl – 50% x 12 reps x 3 sets – 95 lbs
One Leg Calf Raise – 50% x 25 reps x 3 sets – 145 lbs
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
Deadlift
Deadlift – 225 x 1, 345 x 1, 415 x 1, 465 x 1, 480 x 1, 490 x 0 x 2 – Use a combination of Versa Grips/Double Overhand Grip/Elbow Sleeves and No Straps/Mixed Grip/Elbow Sleeves. I really was just practicing form and hoping to get 490 lbs which would be a 5 lb PR.
Deload Day
Barbell Pullover – 30% x 15 reps x 3 sets – 50 lbs
Barbell Shrug – 30% x 60 reps x 2 sets – 100 lbs w/ Versa Grips
Barbell Curl – Bar x Fail x 1 set – 30 reps w/ Arm Blaster (Made famous by Arnold Schwarzenegger.)
Deload Day
Elliptical – 10 min.
Stretch – 20 min.
Deload Day
Leg Extension/Curl – 30% x 15 reps x 3 sets – 75 lbs
Calf Raise – 30% x 30 reps x 3 sets – 85 lbs
Bench Press – 225 lbs x 10 reps x 2 sets, 315 x 5 reps x 2 sets with Slingshot (1st time using it)
Christmas Workout
Posted: December 25, 2014 in Training JournalTags: Dynamic Overhead Press, Lat Day
Due to Christmas festivities I didn’t have time to workout on Christmas Eve. Therefore, I did, basically, 1 1/2 workouts today on Christmas morning!
Dynamic Overhead Press – 70% x 3 reps x 8 sets – 145 lbs
Bench Press – 60% x 12 reps x 3 sets – 210 lbs
Lying Tricep Extension – 50% x 8 reps x 3 sets – 90 lbs (miscounted, it should have only been 80 lbs, oh well.)
Dumbbell Fly – 50% x 12 reps x 3 sets – 25 lbs
Dumbbell Lateral Raises – 50% x 12 reps x 3 sets – 25 lbs
Upright Row – 60% x 12 reps x 3 sets – 90 lbs
Barbell Pullover – 60% x 10 reps x 3 sets – 80 lbs
Dumbbell Biceps Curl – 60% x Fail x 3 sets – Alternate 35 lbs x 15, Hammer 35 lbs x 15, 35 x 8
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
I did all of this while watching Strongman TV in the background. Compliments of http://www.startingstrongman.com
Workout – 12/20/14
Posted: December 22, 2014 in Training JournalTags: Paul, Random, Workout Partner
Random – Had Paul over to help.
Overhead Press – 95 x 5, 135 x 5, 205 x 5 Push Press (PR), 215 x 3 Push Press (PR)
Arnold Press – 35 x 10 x 2
Lateral Raise – 20 x 10 x 2
Bench Press – 135 x 10 2
Heavy Hammer Gym 