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Post by zimbo415 on Jan 29, 2012 20:50:51 GMT -5
thanks Buckeye, they seem top help me a lot.
1-29-12
Darn good night out in the garage tonight got a double PR in the bench.
Bench 135-8 225-5 275-2 305-2 335-2 365-2 385-2 PR
Military Press alternated these with chins 135-5 155-4 175-3 195-2 215-1 185-3
Chins 16 total
Neck harness 3x14-40 pounds Grippers Upright rows with 45 pound plate.
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Post by thatnuckolskid on Jan 29, 2012 23:28:01 GMT -5
nice benchin!
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Post by zimbo415 on Jan 31, 2012 19:59:10 GMT -5
Thanks Greg.
1-31-12
Partial deadlift number one position 3 inches from floor. 315-1 405-1 460-1 490-1 520-1 540-1 PR
Pause Squats 225-5 245-4 265-3 285-2 305-1
Fat Bar Deads from floor 123-3 163-3 203-2 263-2 283-1 303-1
Rolling thunder
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Post by zimbo415 on Feb 1, 2012 22:15:32 GMT -5
2-1-12
Bench Press + IW#4 bands 135-3 185-3 225-1 275-1 305-1 335-1 PR 345-0 Stapled to the bench bands are very unforgiving.
Close grip A-Axle bench Press 123-5 173-5 253-5 rep PR 213-5
Wide grip pull ups Pushdowns Neck Harness Band pushdowns Grippers
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Post by zimbo415 on Feb 4, 2012 15:09:18 GMT -5
2-3-12
Have a had a sore foot all week long and was not sure what to expect from workout, set a PR on beltless squat which made me feel real happy. The more warmed up I got the better I felt.
Beltless Squats 315-3 345-3 365-2 385-2 405-1 425-1 PR best looking squat of the night.
Sumo Dead lifts 225-5 285-4 335-3 385-2
Good Mornings 135-5 190-5 240-5
Rolling thunder One hand pinch
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Post by thatnuckolskid on Feb 5, 2012 2:31:13 GMT -5
nice squatting!
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Post by buckeye2010 on Feb 5, 2012 9:56:16 GMT -5
Great job as usual. Good effort in working out through pain.
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Post by zimbo415 on Feb 5, 2012 22:02:07 GMT -5
Thanks Greg and Buckeye.
2-5-12
Not a real good session even though I got a 5 rep PR on bench, my right upper back has been real sore for the past week and it is starting to mess with my lifting.
Bench 225-5 265-5 295-5 325-5 355-5 rep PR
Military 135-5 165-4 185-3 205-2 225-0 sore rt. upper back started kicking in.
Pull a parts Pushdowns Grippers
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Post by zimbo415 on Feb 6, 2012 16:11:59 GMT -5
2-6-12
Deads off floor 315-3 355-3 395-2 435-2 475-1 belt on 515-1 a bit of a grinder but got
Pause squats 225-5 255-4 275-3 295-2 315-1
Stiff legged deqds off 4 inch box 225-5 245-5 255-5
One hand pinch Rolling thunder
Felt good about workout today since I only had 4 hours sleep. My upper back seemed to be ok.
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Post by zimbo415 on Feb 8, 2012 21:14:21 GMT -5
2-8-12
Bottom rack bench chest level 225-3 275-1 325-1 355-1 385-1 a real grinder, none of my reps felt good tonight.
Close grip bench 225-3 255-3 285-2 315-2 345-1 365-1
Lying tricep extensions 65-6 85-6 95-6 105-6
Wide grip pull ups
Felt like crap tonight, darn near bagged it after 10 minutes, glad I didn't.
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Post by zimbo415 on Feb 10, 2012 20:50:21 GMT -5
2-10-12
Squats 315-5 345-4 375-3 405-2 belt on 435-1
Sumo Deads 225-3 275-3 315-2 355-2 395-1 435-1
Situps 5x10
rolling thunder
Do Deads 315-1 365-1 405-1 425-1
All in all not a bad night, started my belt cycle with 435 squat.
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Post by zimbo415 on Feb 12, 2012 20:51:04 GMT -5
2-12-12
Not a real good workout tonight but you can't have a PR every workout.
Bench 275-3 305-3 330-3 355-3 380-2 missed third rep, it was like the power button went off.
Military press 135-5 165-4 185-3 205-2 225-1
Chins
Dbell presses 45-3x6 65-6
Neck Harness Grippers
On the up side my mobility on chins was real good as I was putting my chin way over the bar.
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Post by zimbo415 on Feb 13, 2012 17:23:17 GMT -5
2-13-12
Lifted this morning in the garage and boy was it cold.
Deadlift with weights on 4 inch block. 405-1 465-1 495-1 thought i would be able to do more with the bar elevated 4 inches.
Pause Squats 225-5 255-4 285-3 305-2 325-1
Good Mornings 135-5 185-5 225-5
Rolling thunder
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Post by zimbo415 on Feb 15, 2012 22:14:50 GMT -5
2-15-12
Not a real good workout tonight, I have not felt good for over a week now not a real good ime as I have a meet March 10th.
Bottom rack bench number 6 position 4 inches above chest. 335-1 365-1 395-1 425-0 405-1 a real grinder
Close grip bench 225-5 265-4 305-2 not even feeling these at all.
Lying tricep extensions 65-6 85-6 105-6 115-6
Fat Bar overhead press 83-5 103-4 123-3 143-2 163-1
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Post by zimbo415 on Feb 17, 2012 21:38:52 GMT -5
2-17-12
Great workout tonight although I was defeated by Sumo deadlifts I still had some good lifting.
Squats 315-3 345-3 375-2 405-2 425-1 belt on 445-1
Sumo deads 225-3 275-3 315-3 365-1 was just going to do triples but had to get greedy 405-1 455-0 455-0 Sumo deads are definitely my nemisis.
Conventional Double Over deadlift 455-1 PR
Good Mornings 135-5 185-5 230-5
We had our regular 4 guys here tonight and every one PR'd in one way or another, good night in my garage.
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Post by buckeye2010 on Feb 18, 2012 11:15:13 GMT -5
Great intensity. I think this time of year is a challenge for all of us. It seems that where ever you go some one is passing around some kind of bug.
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Post by zimbo415 on Feb 19, 2012 19:12:55 GMT -5
Thanks Buckeye, sorry about your basketball team.
2-19-12
Bench 135-8 225-5 275-3 315-2 335-2 365-2 390-2 2 rep PR 375-2 last rep paused, this will be my opener the 3-10
Fat bar military press 83-5 113-4 133-3 153-1 173-1
Pushdowns 70-8 80-3x6
Pull a parts pink band 3x10
No more grip work until after meet.
Starting to steadily decrease the volume and trying to get a bit more rest until the meet. Felt good to be able to get 390-2 times on bench tonight.
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Post by zimbo415 on Feb 22, 2012 21:27:15 GMT -5
2-21-12
Just wanted to get my bench opener 135-8 225-5 275-3 315-1 345-1 375-1 paused
2-22-12 Deadlifts 315-3 365-1 405-1 455-1 485-3 might be my opener 500-1
Paused squats 225-5 255-4 285-3 315-1 335-1
Rolling thunder One inch Vbar
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Post by zimbo415 on Feb 25, 2012 10:49:18 GMT -5
2-25-12
Greenville High School Weight room. Decided to venture out of my comfort zone today and try a different gym.
Bench 135-8 225-5 275-3 315-3 345-1 pause 360-4 wanted a 5 rep Pr but could not stay in my groove. 375-1 paused felt strong, this will be my opener
Close grip bench 225-5 275-5 315-5
LTX 95-3x8, 1x12
Reverse curls 4x8
Good workout today I was a bit off and I would have liked to hit 400 but I wanted to be completely positive I would get it so I did not try it. My lifts at the meet are going to look like this:
Bench 1st 375 Second 400 Third 420
Deadlift 1st 485 second 520 Third 540
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Post by buckeye2010 on Feb 25, 2012 11:53:59 GMT -5
Great job and good luck on your competition. Where is your weight hanging out at? GO BUCKS!
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Post by zimbo415 on Feb 27, 2012 21:01:52 GMT -5
Thanks Buckeye, I was 281 this morning so I will have to lose 6 pounds by March 10. Go Spartans.
2-27-12
Deadlifts from 3 position in rack knee height 135-5 225-3 315-1 405-1 475-1 545-1 575-1 605-1 625-1 PR
Deadlifts from floor 135-5 225-3 315-1 405-1 485-1
One hand plate pinches
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Post by zimbo415 on Feb 29, 2012 21:31:50 GMT -5
2-29-12
Bench 225-5 275-3 315-1 345-1 375-1 pause 400-1
Static holds 10 seconds each 425 465 500
Good short workout tonight, got to hit 400 which gives me a bit more confidence and then got to feel some heavy weightalso.
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Post by crazy on Feb 29, 2012 22:58:11 GMT -5
What are static holds?
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Post by zimbo415 on Mar 1, 2012 19:29:31 GMT -5
A static hold is where you overload an exercise and hold it in the lockout position for a pre determined time. What I did on bench was in my power rack I put the supports at a position that was only 2 inches from lockout then I pressed it to lockout and held for 10 seconds. If I fail I will be safe because the supports are there to catch the weight. These help strengthen the tendons and ligaments.
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Post by zimbo415 on Mar 2, 2012 20:56:42 GMT -5
3-2-12
final workout before meet next week.
Bench 225-3 275-2 315-1 pause 345-1 pause 375-1 pause 405-1
Deadlift 225-3 315-2 405-1 475-3 thought it was 485 but did the 3 plate, 4 plate brain fart game. 485-1
Thats it now it is rest work on a slight 4 pound weight loss and all will be all set. BRING IT ON.
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