|
Post by dbunch on May 13, 2016 7:29:28 GMT -5
Friday, May 13, 2016
Deadlifts 1x5@135 1x5@225 1x5@315 1x4@365 1x5@315 1x5@225
All double overhand - my grip is going to be amazing!
Notes: today I set a goal or mile stone if you want, basically I'm going to keep on the same course I am on until I hit 405+ for 5 reps. once I hit that point I'll sit down and seriously conceder what I want to do when I grow up. For those that don't know about a year ago I started Testosterone replacement treatment. I submitted my TUE form but it got lost in the mail and I’ve been contemplating water or not I want to bother submitting another one. I will compete again, it is an addiction and I can feel the urge growing. I’m still involved in raw as a judge and I am really enjoying it. There are several powerlifting federations here that don’t test that I can compete in and I have toyed with the idea of entering a local strongman competition. At this point I’m just not sure what I want to do and I’m just happy to be back in the gym on a regular basis.
|
|
|
Post by dbunch on May 16, 2016 5:53:17 GMT -5
Sunday, May 15, 2016
Bench 2x10@135 2x5@185 2x3@225 4x2@270 1x5@270
Reverse bands 3x8@270
Triceps extensions, bands 4x30
Notes: I had dropped my warm-up set from my log a while back but I think I’m going to start tracking them again. I want to get an ideal better idea on what is working and what isn’t.
|
|
|
Post by dbunch on May 17, 2016 7:09:41 GMT -5
Tuesday May 17, 2016
Squats 1x5@145 1x5@235 1x5@285 1x1@325 1x5@235 1x15@145 - I'm calling that cardio
Notes: well, I'm making progress.
|
|
|
Post by dbunch on May 19, 2016 12:47:53 GMT -5
Thursday, May 19, 2016
Shoulders
Strict press W/swiss bar 1x10@30 (Bar) 1x10@80 4x5@120
Superset front/lateral raises 3x10@15s
Reverse flies 3x10@35
|
|
|
Post by dbunch on May 20, 2016 7:21:51 GMT -5
Deadlifts 1x5@135 1x5@225 1x5@315 1x5@365 1x2@405 1x0@455 1x5@315 1x15@225, again, more cardio All double overhand
Making progress, 405 felt good so on a whim I decided to try 455 I broke 4 or 5 inches but I didn’t have it in me. I didn’t really push it. I figure I’ll get there soon enough.
|
|
|
Post by Ryan on May 20, 2016 7:52:09 GMT -5
good Dan.
|
|
|
Post by dbunch on May 24, 2016 8:10:04 GMT -5
I thought for sure that I had already posted Sunday’s bench but I guess that is not the case
Sunday Worked up to a single max to test the bench. I hit 315 with no problem then loaded the bar to 325 which would have been a 5 pound PR. Then I got greedy and popped on another 5 lbs and took it up to 330 – I’m not sure what happened but I couldn’t even call it close. I failed 2 inches of my chest
Tuesday, May 24, 2016 Squats
1x5@145 1x5@235 1x5@285 1x4@325 1x5@225 1x10@195 lol, not cardio, cardio starts at 11
Notes: I completely had another rep of 325 in me but made a mental decision not to do 5. The fact is I knew if I hit 5 I would want to load the bar to 375 and I wasn’t mentally ready for that yet. Over all I think I’m doing well. I guess that I’m at about 60% of where I use to be. I’m hoping to get to 80% by the end of the year.
|
|
|
Post by Ryan on May 24, 2016 8:11:54 GMT -5
great stuff Dan. Glad to see you back at it and progressing.
|
|
|
Post by dbunch on May 25, 2016 7:07:12 GMT -5
Thanks Ryan, Being back in the gym is.. I don't know what the right word is but I feel whole again, physically and mentally.
|
|
|
Post by dbunch on May 26, 2016 7:42:53 GMT -5
Thursday May 26, 2016
Shoulders
Swiss Bar strict press 1x10@30 (bar) 1x10@80 2x10@100 1x5@120 1x5@130
Superset -Lateral, front raises 3x10@17.5s
reverse flies 3x10@40s
Notes: well I haven't ventured onto a scale yet but I have notices that shoulder are getting a little more defined lol and vascular, and my waist is getting smaller (my weight belt is fitting much better) I don't have to break a rib to latch it now
|
|
|
Post by dbunch on May 27, 2016 7:52:55 GMT -5
Friday, May 27,2016
Deadlifts (all double overhand) 1×5@135 1×5@225 1×5@315 1×4@405 1×1@455 1×2@405 1×5@315 1×15@225 LoL more cardio
Chest supported rows 4x10@45 - I had a 45 lb plate on it I have know idea what the machine weighs empty. maybe another 30 pounds
Dumbbell shrugs 4x12@75s
Notes: no work today as kids club was closed and I have to be home with my daughter. but, That means I had some extra time to spend in the gym this morning. winning all day today.
|
|
|
Post by dbunch on May 31, 2016 7:20:46 GMT -5
Sunday May 30, 2016
Bench 5x5@245
Band triceps extensions 4x30
Notes: Just not feeling it. I was tired, sore and out if it. I did what I needed to and called it a day
|
|
|
Post by dbunch on May 31, 2016 7:30:02 GMT -5
Tuesday, May 31, 2016
Squats 1x5@145 1x5@235 1x5@325 1x1@355 1x4@325 1x10@225
Notes: I was a little apprehensive going in the gym this morning but got over it once I started lifting. I did my 5 reps at 325 and thought about jumping to 375 but let prudence rule and only loaded the bar to 355. I think it was a good choice.
|
|
|
Post by dbunch on Jun 2, 2016 7:39:02 GMT -5
Thursday, June 2, 2016
Upper
Standing strict press W/Swiss bar 1x10@80 1x5@100 1x5@120 1x5@140 1x5@150 1x5@140 1x5@120 1x5@100 1x10@80
Landmines 3x10 per side W/25
Superset {Lateral / front raises 3x10@17.5
Reverse flies 3x10@35
Notes: Wow, everything felt right today. I added some extra sets on the strict press and dropped in a new movement. I really have no idea how to calculate the weight on the landmine so I'm going with the plat I put on the bar - basically for a point referance
|
|
|
Post by dbunch on Jun 3, 2016 7:45:29 GMT -5
Friday May 3., 2016
Deadlifts (all double overhand) 1×5@135 1×5@225 1×5@315 1×5@405 1×1@455 1×2@405 1×5@315 1×17@225 LoL more cardio
Notes: OK my 5@405 was more like 2 set of 2 and a single but I'm still going to take it. Based on today I going to say this is the point where gains will be hard won.
|
|
|
Post by dbunch on Jun 5, 2016 13:58:46 GMT -5
Sunday, June 5, 2016
Bench 4x3@275 1x6@275
3 board press 1x16@245 1x12@245 1x10@245
one arm dumbbell rows 3x10@100
Band triceps extensions 3x15
Notes: Everything felt good but I played it a little concretive today, for sure I left a little in the tank.
|
|
|
Post by dbunch on Jun 7, 2016 7:28:58 GMT -5
Tuesday, June 7, 2016
Squats
2x5@145 1x5@235 1x5@325 1x3@375 1x5@325 1x10@235 hey, I got extra time! 1x15@145
Notes: Some times I'm not sure I'll ever get back to what I was doing let alone more, but days like today give me hope.
|
|
|
Post by dbunch on Jun 9, 2016 7:21:47 GMT -5
Standing strict press W/Swiss bar 1x10@80 1x5@100 1x5@120 1x3@140 1x5@140 1x5@120 1x5@100 1x15@80
Superset {Lateral / front raises 2x10@17.5
1x5%17.5+1x5@10
Not sure why but I was moving slow today
|
|
|
Post by dbunch on Jun 10, 2016 7:48:59 GMT -5
Friday, June 10, 2016
Deadlifts
1x5@135 1x5@225 1x5@315 1x5@405 1x2@455 0x1@500 - 5 or 6 inches, dumb move on my part shot my wand on this and basically killed the rest of my workout 1x4@405 Thought I did 5 but the video said otherwise 1x3@315
Notes: I stopped there my body was done. I was musing yesterday about having not hitting a wall yet and bam! there it is. So I think I'll take that as a sign to take a break and deload next week.
|
|
|
Post by dbunch on Jun 12, 2016 19:35:04 GMT -5
Sunday < June 12, 2016
Bench 2x10@bar 2x10@135 1x5@185 1x5@225 1x3@245 1x2@275 4x1@300 1x2@300
Pause one inch off chest 3x5@245
Dumbbell Rows 3x10@100
Notes: Hot, Hot, Hot. That is the only way to describe today. I was happy with what I did today but I have to believe that the heat sapped some of my strength and had a negative effect on my performance over all. Either way it was nice to have working sets a 3 bills.
|
|
|
Post by dbunch on Jun 14, 2016 16:22:30 GMT -5
I didn't make it into the gym today, Allergies kicked my tail. but I'm all drugged up now and should be back tomorrow.
|
|
|
Post by dbunch on Jun 20, 2016 7:24:52 GMT -5
Sunday, June 19, 2016
Bench
1x10@135 2x5@185 2x5@225 4x4@265 1x8@264
Bench pause one inch off chest 1x10@225 2x8@225
Dumbbell rows 2x10@100
Notes - it was hot and crowded, but lots of fun training with a bunch of people I really like
|
|
|
Post by dbunch on Jun 21, 2016 8:04:57 GMT -5
Tuesday, June 21, 3016
Squats 1x5@145 1x5@235 1x5@325 1x4@375 1x10@225 1x11@145
Notes: I am just completely stuffed up today. I had to take some short cuts today. I dropped the down set at 325 and I'm sure I could have hit a lot more in the reps set had a been able to breathe better.
|
|
|
Post by dbunch on Jun 23, 2016 7:45:28 GMT -5
Thursday, June 23, 2016
Upper day
Strict press w/swiss bar 1x10@30 1x5@80 1x5@100 1x5@120 1x5@140 0x1@150 1x5@120 1x5@100
Superset Front and Lateral raises 2x10@20s 1x7@20S
Reverse flies 3x10@40s
Notes: good day, I've had my fitbit for a few days now and I'm not sure it is of ant specific use to me for powerlifting it does give me some insight to my overall activity. I got the Charge HR, which basically does everything but GPS. It seem pretty accurate on everything with the exception of steps - I think the overestimates there.
|
|
|
Post by dbunch on Jun 24, 2016 9:56:25 GMT -5
Friday June 24, 2016
Deadlifts 1x5@135 1x5@225 5x5@315 1x1@405 1x1@455 1x20@225
Notes: Today was going to be a light speed day, and that is how it started. Then I got the itch, 500 double overhand is screaming my name so I decided to see what I could do. 405 not problem, 455 was good but I could tell that I didn't have 500 in me today. In a moment of clarity I recognized my limitations and stopped there. I was kind of impressed by the 20 reps at 225. I don't think I ever attempted that many reps. I will have to bump it up to 275b for reps next week. as always all done double overhand, no hook grip.
|
|