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Old 01-26-2014, 09:21 AM   #71
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Due to a lot of snow again this past week as well as other work emergencies training was at a minimal. I was able to squeeze in 2 BB style sessions between the last log date and the "better than nothing because I havent slept in a week" session below:

1/24/14
Bench Day
no particular program because feeling tired and weak.
135 x 10
185 x 10
225 x 10
275 x 5
315 x 5
365 x 5
put on sling shot
455 x 5
405 x 10

Close Grip off 2 Board
315 x 10
365 x 7

Lat Pull Downs
3 x 12
1 x 10 heavy (last pin)

Tricep Pushdowns
3 x 15

Seated Face Pulls (worked hard)
3 x 12

Hammer Curls
45 x 12
50 x 12
60 x 10
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Old 01-27-2014, 10:00 PM   #72
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1/26/14
Squat / Deadlifts

Safety Bar Box Squats
155 x 10
205 x 8
245 x 6
295 x 6
Add 100lbs. Chain
335 x 5 +chains
385 x 5 +chains
425 x 4 +chains
Backdown set no chains
425 x 8

Deadlift Speed off floor
Warmup to work set:
405 x 1 x 8 sets - no rest between sets

Rack Pulls 4" plus 100lbs chain
225 x 6 +chains
315 x 6 + chain
405 x 5 + chains
495 x 3 + chains
585 x 2 + chains

Hanging Shrugs
315 x 12 no straps
405 x 15 with straps
455 x 12 with straps
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Old 01-27-2014, 10:22 PM   #73
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1/27/14
Upper Body Accessory Day
(light day, feeling under the weather)

DB Incline Press (Steep)
65 x 15
85 x 15
100 x 12
100 x 12

Lat Pull Downs
3 x 12

Low Pulley Rows V-Bar
3 x 12

Face Pulls
3 x 12

DB Rollbacks - SS with hammer curls
45 x 15
50 x 12
60 x 10
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Old 01-28-2014, 02:40 AM   #74
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Your still going good mate, Training is so hard when you have life to contend with.

Here's hoping that life is a little kinder on your training needs

But as they say "Nothing worth getting is ever easy".

Smash on mate .
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Old 01-28-2014, 07:52 PM   #75
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Old 02-25-2014, 11:58 AM   #76
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Join Date: Oct 2013
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Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
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My horrible winter continues. If I wasnt out plowing snow or working on a heating problem, I was lying in bed coughing my brains out with bronchitis. Basically very little training has happened in the last few weeks, certainly not noteworthy. Ive just started to make a comeback in the last few days, and am also realizing that taking time off from training not only diminishes strength, but also creates injuries upon returning. Always thought that that would be the opposite, but I have more aches and even a small pec injury, that I did not have before. In any case i'll re-start my log with the last session that might be worth looking back at in the future, thus the point of having a log. Cant wait to get out of this winter mess and start training again at Skiba's gym and with Afraaazia.

Friday 2/21/14
Bench Circa-Max Effort

Flat Bench - 2 Board Press

bar x one short of infinity
135x12
185x6
225x6
275x5
315x5
365x5-for future reference, this is when pec started to hurt-at the lockout-inner pec
add 2 board
405x5
455x5-pain in pec was concerning me, so i decided to not go max effort and stopped here

Close Grip - 1 board press
405 x 4 1/2
365 x 8

Dumbell Press on Swissball
85 x 20
100 x 22

Tricep Rollbacks
55 x 12
60 x 12
65 x 12

Lat Pulldowns
3 x 12 heavy

Side Delt Raises
3 x 12

Low Pulley Rows - Wide handle
3 x 12 heavy
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Old 02-25-2014, 12:43 PM   #77
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Join Date: Oct 2013
Location: Bergen County, NJ
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Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
My Mood: Blah
Reputation: 5210
Kroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributor
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Last Wednesday 2/20/14
I did a lower day that led to horrible and weak squats, but a not too bad DL session considering just getting over bronchitis and weeks off from heavy training. Only mentioning because I want to make a note for logging sake

Deadlift off floor
225 x 6
315 x 6
405 x 6
add 100lbs chain
475 x 5
545 x 2
545 x 1


Sunday 2/23/14
Lower Max Effort Day

Safety Squat Bar off low box
155 x 10
205 x 8
335 x 6
385 x 3
425 x 3 This used to be an early warm-up set, but very tough today. Oh well

SS Bar Good Mornings-wide stance
155 x 12
205 x 10
205 x 8

Shrugs
225 x 12
315 x 10
add straps
405 x 12
455 x 12
495 x 10
405 x 20

Barbell Rows off first rack with straps
225 x 12
315 x 10
365 x 5
405 x 4

Planks with hot girls sitting on my back
3 x 60 seconds
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Old 02-25-2014, 12:51 PM   #78
Kroy
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Brawn
Points: 850, Level: 15 Points: 850, Level: 15 Points: 850, Level: 15
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Join Date: Oct 2013
Location: Bergen County, NJ
Posts: 173
Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
My Mood: Blah
Reputation: 5210
Kroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributor
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Monday 2/24/14
Dynamic Bench Day

Speed Bench - 3 Different grips
warm-up
225 + 100lbs chain - 9 sets x 3 reps - fast as possible

225 x 32 - high rep set after removing chains- pretty good for me considering fatigued from
speed sets

Seated Arnold Presses
80 x 12
90 x 12
100 x 14 failure

Dumbell Rollbacks
55 x 12 x 3

Lat Pulldowns
3 x 12

Hammer Curls
55 x 10
70 x 8
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Old 02-26-2014, 10:10 PM   #79
Kroy
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Activity: 6% Activity: 6% Activity: 6%
 

Join Date: Oct 2013
Location: Bergen County, NJ
Posts: 173
Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
My Mood: Blah
Reputation: 5210
Kroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributor
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Wednesday 2/26/14

SQT. / DL Speed Day

Buffalo Bar off Low Box w/Chains
155 x 5
205 x 5
295 x 3
335 x 3
Add 100lbs. chain for work sets
335 x 3 x 6sets
335 x 15 x 1 with chains

Shrugs
225 x 14
315 x 12
365 x 6
add hooks
405 x 12
495 x 10
495 x 12 power shrugs
585 x 10 power shrugs

V-Bar Pulldowns
3 x 12,12,10

pretty lame day, but have to get my squats back up. Working real hard on my form
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Old 03-02-2014, 03:08 AM   #80
skids
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AAHHHH Squats Ay , Some days they go great, some days they are real basteds.

Some days I find my groove no problem, some days I cant find the same groove twice.

They will come back to you I'm sure.
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