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Post by zimbo415 on Jul 14, 2011 20:39:53 GMT -5
7-7-11
Partial bench #7 position 9 inches above chest starting from bottom.
135-5 225-3 315-1 355-1 395-1 425-1 455-1
Close grip bench 225-5 275-4 315-3 345-2 hard 365-1 hard
pushdowns 4x10 curls 4x10 grioppers
7-9-11
Squats 135-8 185-5 225-5 275-3 315-3 365-2 395-1 425-1
Front squats 135-5 165-4 195-3 225-2 255-1 PR
Good Mornings 135-5 185-5 185-5
A-Axle curls lots of sets Situps 3x10
7-10-11
Bench 135-10 225-5 275-4 315-3 345-2 365-2 365-1 pause
Military 105-5 125-4 145-3 165-2 185-1 145-5
Face pulls 65-10 75-10 85-10
Reverse curls Dbell wrist curls Lying tricep extensions Dbell curls
7-12-11 Deads from floor 135-5 225-5 315-5 365-4 405-3 445-2 485-1
Stiff legged deadlifts from 4 inch box 225-5 255-4 275-3 295-2 315-1
Bent rows 185-5 235-5 245-5
Rolling thunder 100-5 125-4 150-3 165-2 175-rt-0 left-1
7-14-11 Bench 135-10 225-5 275-4 315-3 345-2 365-1 pause 380-1 pause 365-3
Military 125-5 135-4 155-3 175-2 195-1 155-11
Psdowns 3x10 Standing tri extensions 3x6 Grippers Lot of hub lifts
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Post by zimbo415 on Jul 16, 2011 12:13:21 GMT -5
7-16-2011
Had a crazy weight lifting session today in my garage, there were four of us and the weight was flying up everywhere.
Squats 135-5 225-5 275-4 325-3 365-2 405-3 rep pr
Front squats 135-5 175-4 205-3 235-2 275-1 PR
Good mornings 135-5 185-5 205-5
Fat bar deadlifts alternated with two hand pinch and dbell hex lifts.
Fat bar deads 123-5 173-4 213-3 263-2
Two hand pinch 90-4x3 Dumbell hex 25-4x3
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Post by zimbo415 on Jul 17, 2011 16:07:43 GMT -5
7-17-11 Lifted with Steve W today and we went into a crazy tangent with one of Chuck Sipes tricep routines thank goodness I don't have parallel bars so we didn't do everything on it. but it was enough. Great session though.
Bottom rack bench presses # 6 pin about 5 inches above chest. 135-5 225-3 275-1 315-1 345-1 375-1 405-1 415-1 felt good to feel over 400 pounds again.
Close grip bench paused last rep of each set. 225-5 265-4 305-3 335-2 365-1
Lying tricep extension 65-8 75-8 85-4 95-4 115-2 125-2 135-1 145-1
One arm dumbell extensions 20-3xs6 25-6 30-6 35-6
Pushdowns 50-12 60-12 75-12 85-12
Fat bar reverse curls V-bar lifts
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Post by buckeye2010 on Jul 17, 2011 19:48:59 GMT -5
Looks like the bench is really coming along. Keep it up and 400 will come any day.
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Post by buckeye2010 on Jul 17, 2011 19:50:25 GMT -5
Just thought I would add ( Not bad for an old man )
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Post by zimbo415 on Jul 17, 2011 21:47:38 GMT -5
Thanks buckeye, I have partner who is in his mid 20s and very gung ho on any kind of challenge. He has really helped me the last year and a half.
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Post by zimbo415 on Jul 19, 2011 11:54:42 GMT -5
7-19-2011
Partial deadlifts #2 position 3 inches below knees
135-5 225-3 315-1 365-1 405-1 455-1 495-1 520-1 530-1 Not exactly what I wanted today but last single was on a positive note.
Sumo deadlifts off floor (I suck at these) 225-5 275-4 315-3 365-2 405-1 435-1 PR not pretty and did a no no by pulling a bit with my right arm. but I got it.
Bent rows 185-5 225-5 255-5
New rolling thunder, this grip tool is a real bastard. Each hand. 75-5 95-4 105-3 115-2 125-1
One hand plate pinch deads each hand. 2-25s-1-1-1-2-1
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Post by zimbo415 on Jul 20, 2011 10:00:05 GMT -5
7-20-11
Walked 35 minutes, threw some of running in also.
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Post by zimbo415 on Jul 21, 2011 21:15:27 GMT -5
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Post by zimbo415 on Jul 24, 2011 8:19:03 GMT -5
7-23-2011
Very humid this morning, heat and humidity usually do not bother me but today it effected me.
Squat 135-5 225-5 275-4 315-3 365-2 405-1 a real meat grinder, it should have felt easier.
Front squat 135-5 185-4 225-3 225-5 rep PR
Good mornings 135-5 185-5 215-5
Two hand pinch 90-1 90-2 90-3 100-1 110-1 120-1 130-1 120-1 100-3
Sit-ups 5x10
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Post by zimbo415 on Jul 24, 2011 18:40:47 GMT -5
7-24-2011
Bottom rack bench number 5 position chest level. 135-5 225-3 275-1 305-1 335-1 365-1 380-1
Close grip bench 225-5 265-4 305-3 340-2 370-1
Flat bench d bell presses 100-3x6
Chins Banded pushdowns Grippers one inch v bar Thors hammer7-23-2011
Very humid this morning, heat and humidity usually do not bother me but today it effected me.
Squat 135-5 225-5 275-4 315-3 365-2 405-1 a real meat grinder, it should have felt easier.
Front squat 135-5 185-4 225-3 225-5 rep PR
Good mornings 135-5 185-5 215-5
Two hand pinch 90-1 90-2 90-3 100-1 110-1 120-1 130-1 120-1 100-3
Sit-ups 5x10
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Post by zimbo415 on Jul 26, 2011 21:11:35 GMT -5
7-26-11
Deadlifts from floor 135-5 225-5 315-5 365-4 415-3 455-2 495-1
Stiff Legged deadlifts off 3 inch box 225-5 255-4 285-3 305-2 325-1
Bent rows 135-8 185-6 235-4
New Rolling thunder 75-5 90-4 110-3 125-2 135-left 1, right miss
Sit ups 3x10
Today I had a crappy day at work and almost pussed out by not pulling from the floor, but decided to do anyway. I wad glad I did because 495 flew off the floor. Been having pain in my right thumb so grip will not be worked much rest of week.
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Post by zimbo415 on Jul 28, 2011 21:03:31 GMT -5
7-28-2011
Decided to concentrate on more volume today.
Bench 135-10 225-5 275-5 315-5 335-4 345-3 355-3 365-3 315-8
Overhead press 125-5 145-4 165-3 185-2 205-1
A-Axle overhead press 83-5 103-4 113-3 123-3 143-2 163-4
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Post by buckeye2010 on Jul 30, 2011 13:19:26 GMT -5
I just viewed your bench videos and you really made that look easy. With the volume you put in. it should just keep going up. Just be careful of over doing it. That is some real intensity you are using.
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Post by zimbo415 on Jul 30, 2011 14:36:11 GMT -5
Thanks Buckeye, I did have a deload day today and usually try to train how I feel.
7-30-11
Decided to have a light day today considering that we had double car troubles last night. So this morning was spent on taking care of issues.
Squats 135-5 155-5 185-5 225-5
Number 9 bottom rack squats 4 inches above parralel. 225-3 275-2 315-1 365-1 405-2 was happy to feel 405.
Shrugs 225-4x10
Pink band rev curls 4x10
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Post by zimbo415 on Jul 31, 2011 13:14:16 GMT -5
7-31-11
Bottom rack bench number 7 position 9 inches above chest.
135-5 225-3 295-1 355-1 400-1 430-1 460-1 470-1
Close grip floor press, first time ever on this exercise. 135-5 185-5 225-5 275-3
Lying tricep extensions. 65-5 85-5 95-5 105-5
Chins Neck harness-25-3x10 Grippers Rev. curls Pink band pushdowns 50 total. one hour of lawn work
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Post by zimbo415 on Aug 3, 2011 20:31:57 GMT -5
8-2-11
Crappy night last night for lifting, the humidity just kicked my butt. I lifted more last week from the floor than I did last night from mid shins.
Partial deadlift number one position.
135-5 225-3 315-1 390-1 460-1 490-1 510-0 510-0 Will regroup and go and try again next week.
Sumo deadlifts from floor 225-5 255-4 285-3 315-3 345-3
Bent rows 135-8 195-6 245-4
New rolling thunder 75-5 95-4 115-3 125-2 135-1
One hand pinch deadlifts.
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Post by zimbo415 on Aug 4, 2011 20:53:47 GMT -5
8-4-11
Bench 95-5 135-5 225-5 275-5 315-5 335-4 355-3 365-2 375-1 pause
Floor press pinks on rings 225-5 275-5 315-5 last 2 reps paused.
Military press 135-5 155-4 175-3 195-2 215-1
Pink band pshdowns 50 total
I felt a bit ragged benching today my thumb has been hurting real bad lately and unfortunately grip will have to be set aside. I did feel real strong on my 375 though.
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Post by zimbo415 on Aug 6, 2011 12:03:46 GMT -5
8-6-11
Went to the local high school today and lifted with Steve W and Steve M.
Squats 135-8 225-5 275-4 325-3 375-2 415-1 435-1 w knee wraps
Front squats 135-5 185-4 225-3 255-2 285-1 PR
Deadlifts from floor with chains on each side. 225-6x2-3 not sure because weights kept comming down on chains and pissing me off.
Trap bar shrugs 185-10 235-4x10
Had a pretty good Squat workout today, the weight still feels way to heavy when I squat,, but I never have been great at squatting.
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Post by buckeye2010 on Aug 7, 2011 8:50:19 GMT -5
Your training looks strong as usual. Do you have any more competitions scheduled for this year? Just a side note, even though I am a Buckeye I lived in Muskegon, Michigan for two years and also have vacationed by Irons, Michigan for several years.
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Post by zimbo415 on Aug 7, 2011 11:38:43 GMT -5
Thanks Buckeye. I plan on doing a local comp at the end of August, just training through it and then in October either doing the USAPL state meet or a Son Light Power Meet.
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Post by zimbo415 on Aug 7, 2011 11:40:09 GMT -5
Number 6 bottom rack bench 5 inches above chest. 135-5 225-3 275-1 315-1 350-1 380-1 410-1 420-1
Close grip bench altenated with pulldowns.
Close grips 135-8 185-8 225-8 235-8
Pulldowns 100-8 125-8 150-8 160-8
Push downs 50-4x15
Grippers Inverted grippers Plate raises Stiff arm pulldowns
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Post by zimbo415 on Aug 10, 2011 20:56:42 GMT -5
8-10-11 Lifted with Steve and Steve tonight and had one awesome night set 5 PRs total. Squat 135-5 225-5 265-3 305-3 345-2 385-2 415-1 445-1 belt and wraps all time squat PR www.youtube.com/watch?feature=player_profilepage&v=RdfU_JJmSdUSumo Deads 225-5 265-5 305-3 335-3 365-3 Rep PR 405-1 445-1 PR Bent rows 225-5 245-5 265-5 285-3 PR Rolling Thunder 100-3 125-3 125-1 150-1 left hand PR missed right. I definitely have to give my partners a lot of the credit for my PRs for if they were not there I may have only have set maybe one PR.
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Post by zimbo415 on Aug 11, 2011 20:55:47 GMT -5
8-11-2011
Bench 135-10 225-5 275-3 315-3 335-3 365-3 400-1
Reverse band bench orange band 425-1 450-0 couldn't quite lock out. 405-3
Military press 135-5 165-4 185-3 Felt strain in lats so decided to shut it down. 135-5
side raises 20-3x10 Face pulls 70-3x10
Really felt drained tonight, but it was nice to hit a 400 bench again.
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Post by buckeye2010 on Aug 12, 2011 16:56:19 GMT -5
Great job on the PR'S. All that and you still pull out a 400# bench. Just a fantastic job. This was mid term week for me and I have 2 projects due next week that I have to presnt to the class so I just can't seem to get to the gym like I want. I hope to have my bench back to 400 in the near furture.
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