Rick - Training log for 2/27/2010

[rickhussey]

Thanks Steve. I am 35 now. Ugh.

Yesterdays training

Squat 135x5, 185x3, 225x3, 275x3, 320x5
Deadlift 135x3, 225x3, 275x3, 315x3, 405x3
Dips 4x12
Chins 4x8

[scottmitchell74]

Dude, numbers are looking good!

[rickhussey]

Unfortunately, I strained a hip flexor along the way during that session. It is slowly getting better. Will try some light squats/deads tomorrow.

Flat Benchpress 245x2, 225x9
1 second Pause Close Grip Benchpress 155x5, 175x5, 195x5
Front Dumbell Raises 3x8-10
Lateral Raises 2x8-10
Triceps Pressdowns 6x8-12

Still floating around a bw of 185. Bench feels like it is in the crapper, but 225x9 puts me around 285-290, which isn't so bad for me.

[rickhussey]

12 days later and the hip is not feeling any better.

Flat Bench Press 175x5, 205x5, 225x10
Incline Dumbell Bench 3x8
Triceps Pushdowns 4x10
Narrow Grip Lat Pulldowns 5x8-12

[rickhussey]

good news is I can deadlift while having this hip issue....

Deadlift 265x5, 305x5, 345x7
Stiff leg deadlift 135x2x20, 185x2x8

There is one good bar at the gym (knurling) and it was in use when I got there. Should have been able to get 10-12 reps with 345, but had to stop because the bar was so slippery.

[scottmitchell74]

Don't you had bar issues like that?

That's still good work, though.

[rickhussey]

I do hate bar issues like that. Plus the weight plates at Golds are not round. I think I will do my deadlifting at home.

Bench Press (80%)
90x10
135x5
155x3
185x3
225x3x5

Close Grip BenchPress
175x3x7

Barbell Rows 3 sets
Barbell Curls 3 sets

[rickhussey]

Training

Squat 295x1
Bench 245x3
Lats 5 sets

Getting back to it again and starting small and light.

[rickhussey]

legs sore....deadlift today

20 minute warmup - treadmill, stretch.

floor deadlifts - no belt
135x5
225x3
315x3
325x1
335x1
345x1
355x1
365x1
365x1
365x1

everything was easy. trying to squat and deadlift without a belt for awhile. keeping the weights light until i feel comfortable.

bench later tonight.

[chancey]

Hey Broz, aren't you supposed to be max squatting? lol.

[rickhussey]

yes/no. I don't have 2-4 hours of training time per day. Otherwise, I would give it a shot.

Bench
135x7
155x7
185x5
205x3
225x2
245x2
275x1
225x5
225x5

Deadlift
135x5
225x3
315x3
325x5
325x5
225x10

Chins and Dips supersetted for 5 sets.

[rickhussey]

Suffered a back injury that kept me from training for a month...I am finely without pain but will be taking it very slowly.

Bench Training (yesterday)

135x8
155x5
185x5
205x3
225x3
245x1 paused
255x1 paused
265x1 touchngo
205x8

Chinups (supersetted with bench sets)
sets of 8...i think 5 sets

Low Rows 3x15

**Lower Back Rehab - stiff legged deadlifts.
135x15
135x15
225x5
225x5
135x15

[rickhussey]

Light Squat / Deadlift ...still feeling my way back.

Squat
135x5
155x3
185x3
225x3
275x1
245x5
205x5

Deadlift
315 - 7 singles.

Chinups 7 sets of 8-15 reps
Dips 3x15
1 mile run

The lower back is feeling more stable. Still planning to take it easy while lower back heals.

[rickhussey]

Bench

Flat Bench
135x7
155x3
185x3
225x3
245x1
275x1
285x1
225x8

Lat Pulldowns 3x15

That's it.! Wanted to see where my bench was. I could probably grind out 295-300 at this point.

[thatnuckolskid]

your bench is better now then when you stopped posting last! keep up the good work

[rickhussey]

Thanks....yeah, but not by a lot. I won't be satisfied until I'm back in the 325-340 range.

[rickhussey]

3/2/11 barbell curls 4x10
1 mile run

3/3/11

Deadlift
225x5, 275x4, 315x3, 335x2, 365x1, 275x7

Back Raises 4x12

Military Press worked up to 135x8

Upright Rows 65x3x10

*still going light with lower body. The back feels stable and should handle some stress, but I am going to build up to it. I hate having to be patient, but I know it is in my best interest.

[rickhussey]

last couple....

March 13, Sunday
Benchpress
135x8
155x5
185x5
205x3
225x3
245x3

7 sets of chinups

Light Squats up to 240x5

March 15, Tuesday
Benchpress
135x3
155x3
185x3
225x3
245x2
265x1
285x1

March 17th, Thursday
Deadlift
135x5
225x5
275x3
315x3
365x2
395x1
415x1
315x5

Back Raises 3 sets of 20, 15, 12 reps

still pathetically weak,,,but I am working on it.

[rickhussey]

3/32/11

Benchpress
135x2x5
155x3
185x3
225x3
255x1
275x1
295x1 -rough form, but was not a real grind
185x12

5 sets of chinups
4 sets of dips

bench is finally starting to move. can't wait to get past 315 again.

[thatnuckolskid]

everything's looking good! i'm starting back after a layoff too so i know how frustrating it can be retracing old steps, but it looks like things are really starting to come together and you're making pretty constant progress. at the rate you're going, you should be back to 3 wheels in another couple weeks!

[rickhussey]

Thanks nuckol!

Light Pulls today...

Deadlift from floor - 315x3x5
Deficit Deadlift - 225x2x5
Chinups 2 sets
Rows 2 sets
Shrugs 2 sets

[rickhussey]

Light Bench

Bench 225x3x5 all paused
Close Grip Bench 195x10 touchngo
Chinups 1x12, 1x6, 1x6, bodyweight +25 2 sets of 6
Dips bodyweight +25lbs 3x10

[rickhussey]

Last couple:

April 7th
Deadlift 135x5, 225x3, 315x3, 365x1, 405x1, 440x1, 315x8
Dumbell Shoulder Presses 3 sets of 8-10
Leave the gym x 1

Worked up to a 440 deadlift and it was a fairly fast lift. No grinding. nice to know that working with the submax weights is working. I'm going to keep doing what I've been doing and toying around with the 65-85% range. It's Boring to read about but it works...

April 6th, 11
Light Squat/Light Bench
Squat 205x5, 235x5, 265x5
BenchPress 145x5, 175x5, 205x5 paused
Chinups 3x8, 12, 7 one minute rest
Shrugs 135x3x15 one minute rest

[rickhussey]

May 31st 2011

Flat Benchpress
barx20
135x8
165x5
185x4
205x3
225x2
245x1

185x13

Chinups - 1x8, 1x8, 1x17

Triceps Pushdowns - 50x3x12

[rickhussey]

June 17

BenchPress
135x10
135x10
185x5
225x3
245x1
265x1

Chinups supersetted with bench. 5 sets of 8

Dumbell Benchpress
45x10
45x10
45x10

Pushups x 45

Cable Rows
100x12
120x12
140x12