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Post by Rosario-546 on Oct 22, 2015 6:21:54 GMT -5
Thursday 10-22-2015 Wk-3 D-2 Bw 181.4
SBC 45x3x1 65x3 85x3 105x3 125x3
SMP 45x3x10 95x3 135x3 165x3
Notes:
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Post by Rosario-546 on Oct 27, 2015 7:02:26 GMT -5
Tuesday 10-27-2015 Wk-4 D-1 Bw 180.2
Buckeye 215x8 255x6 275x4 285x3 295x2 305x1 (2ct Pause last rep) 275xSkipped
Notes: Used a much thicker bar this morning and kicked my butt.
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Post by Rosario-546 on Nov 10, 2015 8:08:22 GMT -5
Tuesday 11-10-2015 Wk-2 D-1 Bw 178.4
Bench x3 135x3 185x3 225x3 255x3 275x3
Yellow Shingshot 315x3 335x2
DB Flies 30x12 35x12 40x12
Lat Pulls 130x12 145x12 160x6
Notes: Training under 180 is a real downer!
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Post by Rosario-546 on Nov 12, 2015 7:08:10 GMT -5
Thursday 11-12-2015 Wk-2 D-2 Bw 177.6
SBC 45x12 65x10 85x8 105x6 125x4
DB Seated 30x12 35x10 40x6
SMP 45x12 95x3 115x3 135x3 155x3 175x2
Notes:
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Post by Rosario-546 on Nov 18, 2015 6:33:11 GMT -5
Tuesday 11-17-2015 Wk-3 D-1 Bw 179.0
Bench x2 135x5 185x5 225x5 255x2 275x2 295x2
Yellow Shingshot 315x2
DB Flies 35x8 40x8 44x8
Lat Pulls 180x8 200x8 22x8
Notes:
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Post by Ryan on Nov 18, 2015 7:37:24 GMT -5
have you been getting back to doing lower work or just sticking to bench for time being?
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Post by Rosario-546 on Nov 19, 2015 8:09:42 GMT -5
have you been getting back to doing lower work or just sticking to bench for time being? Still playing soccer until it snows for my lower boy work. Starting soon I think.
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Post by Rosario-546 on Nov 19, 2015 8:10:21 GMT -5
Thursday 11-19-2015 Wk-3 D-2 Bw 180.2
SMP 45x12 95x5 115x5 135x2 165x2 185x1
CG 135x5 185x5 225x5
Notes:
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Post by Rosario-546 on Nov 24, 2015 7:21:26 GMT -5
Tuesday 11-24-2015 Wk-4 D-1 Bw 180.2
2ct Bench x1 135x5 185x5 225x3 275x1 295x1 305x1
DB Flies 30x8 35x8 40x8
Lat Pulls 130x5 145x5 160x5 175x5 190x5
Notes:
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Post by Rosario-546 on Dec 1, 2015 7:30:32 GMT -5
Tuesday 12-1-2015 Wk-1 D-1 Bw 180.8
Bench x5 135x5 185x5 225x5 245x5
Inclined Bench 135x3x5
DB Flies 30x8 35x8 40x8
Lat Pulls 130x3x8
Notes: I need to re-focus, feel like Im just going though the motions.
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Post by osu122975 on Dec 1, 2015 21:21:41 GMT -5
I came across a short little article about what you noted above about "focus".
There are times for me what you're mentioning there and I start to wonder more often than not why I keep doing this powerlifting thing. I'm finding that there are just periods of work, mind-numbing work that has to get done. That's when training begins to lose its appeal to me because I want training to not only be fun, but hopefully seeing fruit from my labor. I'm far from the numbers of an advanced lifter, but I know change is in order if I'm to keep progressing. However, we all know we will never put the barbell down unless we are forced to. So I keep going just as you keep going because its what we do. It's a part of our lifestyle.
All this to say I know how you feel in terms of going thru the motions. The one factor I find in many lifters is those who continue to work day after day are the ones who tend to continue to make steady gains and end up competing and being competitive well into their 60's and 70's. It's a great sport that we compete and train for. Keep your head up buddy!
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Post by Rosario-546 on Dec 8, 2015 7:14:58 GMT -5
Tuesday 12-8-2015 Wk-2 D-1 Bw 179.0
Bench x4 135x4 185x4 225x4 255x4
Inclined Bench 135x4 165x4 185x4
DB Flies 35x8 40x8 45x8
Lat Pulls 130x3x5 14xX3x5
Notes:
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Post by Rosario-546 on Dec 29, 2015 7:12:04 GMT -5
Tuesday 12-29-15 Wk-X D-X Bw 186.0
Bench 135x3x10 185x3x5
Inclinded 135x3x10
DB Flies 35x3x10
Hip Sled 90x3x10 180x3x10 270x5 360x5 450x5
Leg Ext 80x3x10
Leg Curls 60x3x10
Notes: Fighting elbow and knee issues, final starting to feel better now.
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Post by Rosario-546 on Jan 4, 2016 7:21:00 GMT -5
Monday 01-04-2015 Wk-1 D-1 Bw 186.6
WarmUP Hip Sled 6x10 Leg Ext. 3x10
Squat x5 135x3x5 165x5
Bench+Mini x10 135x3x10
Standing OH Press x10 65x3x10
Notes: Dust off the old RTS Templete, and back to a 4-day per wk layout. Figure this month will just be adjusting be easing back into Squats/Deadlift and resting up the elbows. That's the plan see how it goes.
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Post by Rosario-546 on Jan 6, 2016 6:07:40 GMT -5
Tuesday 01-05-2015 Wk-1 D-2 Bw 186.0
WarmUP Hip Sled 3x10 Leg Ext. 3x10
Deadlift x5 135x3x5 185x5
1/2 Board Press x10 135x3x10
Front Squats x5 135x3x5
Notes: Found a work around elbow issues, move my grip out an 1" and pain is gone! I spend the last few month working pretty heavy with close grip bench and forcing on keep my elbow in on reg, bench and i think i paid the price and just twaeked something.
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Post by Rosario-546 on Jan 7, 2016 10:51:29 GMT -5
Thursday 01-07-2015 Wk-1 D-3 Bw 187.0
WarmUP Hip Sled 3x10 + 3x5 Leg Ext. 3x10
TG Bench x5 135x5 185x5 205x5 225x5
3ct Deadlift x5 135x3x5
Machine Flies 4x8
Notes:
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Post by Rosario-546 on Jan 11, 2016 7:20:55 GMT -5
Monday 01-11-2015 Wk-2 D-1 Bw 184.4
WarmUP Hip Sled 3x10 Leg Ext. 3x10 Inclinded Abs 3x10 Leg Lifts 3x10
Squat x5 135x5 185x3x5
Bench+DBL Mini x5 135x5 165x5 185x5
Standing OH Press x5 45x5 65x5 85x5
Notes: Just going to keep the 5's rolling and increase the weight until I can't anymore then start with the lower reps.
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Post by Rosario-546 on Jan 12, 2016 8:20:46 GMT -5
Tuesday 01-12-2015 Wk-2 D-2 Bw 184.3
WarmUP Hip Sled 3x10 Leg Curls 4x10 Ab Crunch 3x10
Deadlift x5 135x5 185x5 225x3x5
Bench-Red Slingshot x5 275x5
Front Squats x5 135x5 155x5 175x5
Notes:
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Post by Rosario-546 on Jan 15, 2016 12:48:53 GMT -5
Thursday 01-14-2015 Wk-2 D-3 Bw 186.0
WarmUP Hip Sled 3x10 + 4x5
TG Bench x5 135x5 185x5 205x5 225x5 245x5
3ct Deadlift x5 135x5 185x5 205x5 225x5
DB Flies 3x8
Machine Flies 4x8
Notes:
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Post by Rosario-546 on Jan 17, 2016 7:45:02 GMT -5
Saturday 01-16-2015 Wk-2 D-4 Bw 185.3
WarmUP Hip Sled 3x10 Ab Crunch 3x10
Squat x5 135x5 185x5 205x5 225x5
Floorpress 135x5 185x5 225x5 245x5
DB SLDL 60x8 70x8 80x8
Notes: First full training week.
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Post by Rosario-546 on Jan 20, 2016 7:29:39 GMT -5
Tuesday 01-19-2015 Wk-3 D-2 Bw 184.3
Deadlift x5 135x5 185x5 235x5 285x5
Bench-DBL Mini x5 135x5 155x5 175x5 195x5
Front Squats x5 135x3x5
Notes:
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Post by Rosario-546 on Jan 23, 2016 6:59:11 GMT -5
Thursday 01-21-2015 Wk-3 D-3 Bw 186.0
TG Bench x5 135x5 185x5 225x5 255x5
Hip Sled 90/180/270x10 360/450/540/630x5
Machine Flies 4x8
5ct Bench 225x1 255x1 275x1
Notes:
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Post by Rosario-546 on Jan 26, 2016 7:58:57 GMT -5
Tuesday 01-26-2015 Wk-4 D-2 Bw 184.3
Deadlift x5 135x5 225x5 275x5 315x5
Bench-DBL Mini x5 135x5 165x5 185x5 205x5
Front Squats x5 135x5 165x5 185x5
Notes: Im such a slacker these days entering my workouts.
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Post by Rosario-546 on Jan 28, 2016 12:26:56 GMT -5
Thursday 01-28-2015 Wk-4 D-3 Bw 186.0
TG Bench x5 135x5 185x5 225x5 245x5 265x5
5ct Deadlift 135x5 185x5 225x5
Machine Flies 145x8 160x8 175x8
Notes:
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Post by Rosario-546 on Feb 1, 2016 6:29:28 GMT -5
Saturday 01-30-2015 Wk-4 D-4 Bw 185.3
Squat x5 135x5 185x5 225x5 255x5 275x5
Floorpress 135x5 185x5 225x5 245x5 265x5
DB SLDL 60x8 70x8 80x8
Notes: This week ends the 5's for everything.
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