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Old 11-30-2014, 09:19 PM   #1
Sandbox
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Default A Straighter Path for 2015

Starting a new log and a new path. Last year I recouped and then meet prepped for a mediocre performance (RAW SHW, Master 2, 457 BP / 606 Deads). This year I'm losing weight, focusing on conditioning and gearing everything toward strength. Here is my first installment of my x4 fullbody, once-a-week routine (only one work set per). This is the first workout since the Nov 16th meet so the weight is about 70-80% of next week's work load.
Goals for June: 270 lb bw (down from 322); 451 bp / 650 dl.

Deads
335x4
3" Deficits
245x4
BB Rows
245x4
Squats
185x4
Front Squats
95x4
Bench
245x4
Close Grip Bench
205x4
DB Bench
80sx4
Arnolds
25sx4
Pinwheels
15sx4
Side/Back laterals
15sx4
Abs
x21
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Old 11-30-2014, 09:25 PM   #2
KD5NFW
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Join Date: Nov 2012
Location: DFW
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In for the destruction
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Meet PR's
Squat 205 (451.94) 11/16/2014
Bench 142.5 (314.16) 4/2014
Dead 227.5 (501.55) 11/16/2014
Total 572.5 (1,262.13) 11/16/2014
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Old 11-30-2014, 09:59 PM   #3
EliteDreams
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Join Date: Nov 2012
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You'll never be straight, but hey, you're trying...Smash 2015 good sir!
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Old 12-01-2014, 12:28 AM   #4
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Good luck Fred!
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Old 12-01-2014, 10:58 AM   #5
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Smash it Fred!
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Old 12-06-2014, 06:05 PM   #6
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Default Still Early Pre-Season

Deads
445x4
3" Deficits
295x4
BB Rows
315x4
Squats
225x4
Front Squats
135x4
Bench
305x4
Close Grip Bench
255x4
DB Bench
100sx4
Arnolds
40sx4
Pinwheels
15sx4
Side/Back laterals
20sx4
Abs
x21

First real training day from meet. Everything feels good except for DB Bench. They compress the right bicep too much. Switching to barrel flys next week.
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Old 12-06-2014, 06:48 PM   #7
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Quote:
Originally Posted by Sandbox View Post
Deads
445x4
3" Deficits
295x4
BB Rows
315x4
Squats
225x4
Front Squats
135x4
Bench
305x4
Close Grip Bench
255x4
DB Bench
100sx4
Arnolds
40sx4
Pinwheels
15sx4
Side/Back laterals
20sx4
Abs
x21

First real training day from meet. Everything feels good except for DB Bench. They compress the right bicep too much. Switching to barrel flys next week.
Damn your strong! My whole body hurts just from reading that!
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Old 12-07-2014, 10:02 AM   #8
big_swede
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Join Date: Apr 2010
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Fav Exercise: Cable flyes
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That looks like a fun session Fred.
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Old 12-07-2014, 04:10 PM   #9
KD5NFW
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Default

It's about time you got your ass back under the iron. I assumed you had given up lifting for ballet or something
__________________
Meet PR's
Squat 205 (451.94) 11/16/2014
Bench 142.5 (314.16) 4/2014
Dead 227.5 (501.55) 11/16/2014
Total 572.5 (1,262.13) 11/16/2014
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Old 12-07-2014, 04:36 PM   #10
Sandbox
Senior Member
Max Brawn
Points: 2,325, Level: 29 Points: 2,325, Level: 29 Points: 2,325, Level: 29
Activity: 23% Activity: 23% Activity: 23%
 
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Join Date: Jan 2014
Location: San Diego, CA
Posts: 635
Training Exp: 30
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Dead Cow
Reputation: 37017
Sandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machine
Default

Quote:
Originally Posted by big_swede View Post
That looks like a fun session Fred.
It is fun as hell swede. I feel strong and don't feel bogged down early in the week. Now, we'll see if it advantageous for strength improvement.

Quote:
Originally Posted by KD5NFW View Post
It's about time you got your ass back under the iron. I assumed you had given up lifting for ballet or something
I tried. I did pirouette and about killed the Swan Lake lead when I fell on her.
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