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Post by osu122975 on Dec 13, 2015 17:19:45 GMT -5
12-13-15 Sunday DE Upper Bench 45x10 135x8 185x3x5 225x3 275x1 Slingshot 315x1 315x2
Lots of band work and dumbbell work for triceps, biceps, shoulders and upper back. Didn't really keep track. Worked w/ a couple of younger guys helping them. All benching done explosively.
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Post by osu122975 on Dec 14, 2015 20:12:45 GMT -5
12-14-15 Monday ME lower Squat 45x10 135x5 225x3 315x2x1 365x1 405x1 465x1 Close stance box squat 135x5 225x5 275x5 295x5 RDL's 3x10 Decline situps 2x10 www.youtube.com/watch?v=qLGgYbIuKL0&feature=youtu.bePosted the 465. You all know how I've struggled w/ squat over the past couple of years. This was good a good workout for me squatting. Everything seems to be going well with it.
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Post by osu122975 on Dec 16, 2015 18:55:24 GMT -5
12-16-15 Wednesday ME upper Bench comp grip 45x10 135x8 185x5 225x3 275x2 315x1 355x1 385x2x0
- Bunch of accessory work after.
Not a happy camper. Bench is at a standstill. Weight felt light coming down but no pressing power at all.
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Post by osu122975 on Dec 18, 2015 19:09:57 GMT -5
12-18-15 Friday Bench press 45x10 135x10 185x5 225x3 275x2 Slingshot 315x2x5 Bench press 275x5 225x5
- bunch of band work for the shoulders. right shoulder was hurting more than usual. probably from the 385 attempts on wed. got some great advice from a buddy on progressing.
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Post by osu122975 on Dec 24, 2015 15:48:09 GMT -5
12-24-15 Thursday Bench press 45x20 135x2x5 185x2x5 225x2x3 275x12x3
- Lots of band work for the upper body + db hammer curls.
Had a stomach flu for about four days so just getting back into it. Each rep w/ 275 was paused.
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Post by osu122975 on Dec 28, 2015 20:28:16 GMT -5
12-27-15 Sunday 2" Deficit pulls worked up to 315x5x3 + accessories * Had a friend over Sunday teaching him how to dead lift so didn't quite hit the DL volume I wanted but got some work in anyway.
12-28-15 Monday Bench press worked up to 295x14x2 each rep paused + accessories
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Post by osu122975 on Dec 29, 2015 7:00:09 GMT -5
12-29-15 Today, I am officially a Masters Division lifter. Yikes! I guess getting older isn't that bad........right?
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Post by 3speed on Dec 29, 2015 7:33:17 GMT -5
12-29-15 Today, I am officially a Masters Division lifter. Yikes! I guess getting older isn't that bad........right? Happy birthday.
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Post by Ryan on Dec 30, 2015 8:11:15 GMT -5
happy slightly belated bday! lol
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Post by dbunch on Dec 30, 2015 8:24:38 GMT -5
12-29-15 Today, I am officially a Masters Division lifter. Yikes! I guess getting older isn't that bad........right? Happy birthday. Happy Birthday - and welcome to the dark side
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Post by osu122975 on Dec 30, 2015 17:53:26 GMT -5
Thanks fellas!
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Post by osu122975 on Dec 31, 2015 17:23:40 GMT -5
12-31-15 Thursday - New Years Eve - last day of 2015 and last workout of 2015
Squat worked up to 315x10x3 + accessories
Serious pump in the low back. Volume will be on the menu for a long time. Didn't make a lot of progress this past year so I know it's time to bite the bullet and start hitting some serious volume. I just didn't put in the work. Trained too heavy too often and not enough volume and I'm sure that's the main reason I didn't make a lot of progress. I did take 2 months off from being beat up so that probably helped and didn't help too. However, it's led me to a good decision at this point to keep the volume higher and the weights in the medium-ish range until a few weeks out from competition.
Thanks for all the nice comments, criticisms and help this past year from everyone who has posted in my journal. I appreciate all of you.
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Post by osu122975 on Jan 1, 2016 20:01:34 GMT -5
1-1-16 Friday Bench Press worked up to 315x10x2 all reps paused + accessories.
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Post by osu122975 on Jan 6, 2016 7:04:12 GMT -5
1-5-16 Tuesday Bench press worked up to 315x3x4
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Post by osu122975 on Jan 7, 2016 19:38:27 GMT -5
1-7-16 Thursday Squat worked up to 335x2x5 + accessories
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Post by osu122975 on Jan 9, 2016 12:12:17 GMT -5
1-9-16 Saturday Bench press rep work up to 225x2x20 w/ slingshot + accessories.
Nice easy day. In and out. Right bicep still hurting. Wish it'd go away.
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Post by osu122975 on Jan 12, 2016 19:09:50 GMT -5
1-12-16 Tuesday Bench Press work up to 315x2x5 add slingshot 365x2x1 + accessories
In a caloric deficit so happy to get what I got.
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Post by osu122975 on Jan 20, 2016 19:44:57 GMT -5
1-20-16 Wednesday Bench press worked up to 320x2x2 300x3 280x5.
First day back in 8 days. I'm tired of getting sick. Had an ear infection that turned into strep throat w/ flu like symptoms on top of it. Then my daughter who turned 7 on Tuesday had the same thing but w/ scarlet fever on top of it for her birthday. She said it never hurt or bothered her at all; which of course made her tough and me a sissy cuz I was a hurtin' pup.
Not happy w/ training lately. The philosophy I'm working with is not helping.
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Post by osu122975 on Jan 22, 2016 19:29:46 GMT -5
1-21-16 Thursday Bench raw up to 335 slingshot up to 365
1-22-16 Friday Bench raw up to 335 slingshot up to 385
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Post by osu122975 on Jan 23, 2016 18:03:48 GMT -5
1-23-16 Saturday Bench press up to 345x1 down sets partials 185x2x10 + accessories
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Post by osu122975 on Jan 24, 2016 15:06:32 GMT -5
1-24-16 Sunday Squat worked up to 405x2 + accessories
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Post by osu122975 on Jan 24, 2016 15:06:46 GMT -5
1
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Post by osu122975 on Jan 26, 2016 22:04:15 GMT -5
1-25-16 Monday Bench up to 335 and slingshot 355x2x2 + accessories
1-26-16 Tuesday Bench up to 355 and sling 315x2x3 + accessories
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Post by osu122975 on Jan 27, 2016 19:16:12 GMT -5
1-27-16 Wednesday Bench up to 325x2 and down 295x2x4 + heavy accessories
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Post by osu122975 on Jan 28, 2016 19:40:39 GMT -5
1-28-16 Thursday Bench up to 335x3x1 and sling 365x1 365x2 + accessories
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