Time to Get Strong Journal

[7_Deadly_Sins]

Tuesday March 9th
Wave 6 Week 1

Pause Bench
5x95
5x135
3x155
--------
5x175
5x205
5x+(10)230PR!!!!!!!!!!!

Incline BB
190x6
175x10

Chest st.
55# 70 seconds

Lat Pull down
100 or 110x3x15

Tri Hell

185#

Bi curl
30#x2x15
30#x1x10

Notes: Hit a huge PR on bench..I almost got 11 but the spotter helped me..might of been to soon but I don't remember.
Tri hell is fucking brutal..if you haven't tried it i suggest you give it one try..I'm going to be doing this weekly or bi weekly now I think..amazing.

Did bis tonight and I still hate them..I'm expecting to be really sore..dumb ass mistake..but I hope not.

On a die Note, Shane benched 730 paused.

 

[7_Deadly_Sins]

Monday March 15th
Wave 6 Week 2

Squat
5x135
5x205
3x250
-------
3x305
3x360
1x395
3x+(6)6

285x20

Quad stretch
90 seconds

Lying Leg Curl(Cooks)
70#x3x15

Ham stretch
30 seconds

Reverse hyper
2x15

Notes: Today sucked kinda...Burt got hurt and it pretty much killed the mood. I had the worst form ever in squats..probably should have quit but I didn't.

I'm glad I broke the mental barrier and got 285 for 20, that's what kicked my ass last time, feels good to be the man for a week.


Oh yea, I was sick on Wed-Sat, so I had to miss DL and SoP..which sucks..ah well.

 

[jeff1985]

Dam looks good wish I could sqaut rite now but I have a bulging disc in my back can't deadlift or sqaut it make me depressed

 

[7_Deadly_Sins]

Tuesday March 16th
Wave 6 Week 2

Flat pause bench

5x95
5x125
3x155
-------
3x190
3x215
3x+(7)240

275x2

Incline BB
175x 6 or 7 4 second negative.

Chest stretch
55# 75 sec

Lat Pull down
120#x3x15

tri Hell
175#(Finished)

Bi Curl
35#x2x12

Notes: Pretty good workout, i felt like I had one more left in me on the 240 set..I stopped 1 short of my goal, but it's still a PR..I stopped b/c I didn't wana hit failure..kinda dumb mistake but no biggie.

Tri hell felt good to finish..god damn it gets hard at the end, wow.

Hopefully by next wave I can finally break 300 on bench.
Still not 100%..I got a cough from that damn cold..I hope by thur it'll be gone..atleast now I can sleep w/o taking PMs.

 

[7_Deadly_Sins]

Dam looks good wish I could sqaut rite now but I have a bulging disc in my back can't deadlift or sqaut it make me depressed

Is this Bert? that's the same thing wrong /w him I learned today.
How long is your recovery going to take?

 

[7_Deadly_Sins]

Thursday march 18th
Wave 6 Week 2

DeadLift
5x135
5x215
3x260
---
3x320
3x365
1x415
3x+(11)415

Ab machine(cooks)
120#x3x15

Notes: Pretty good workout, my hands are not to messed up. Kinda but not as bad as normal. Pretty good workout, I maybe could have got 1-2 more, so that's good to know. I think next week I'll be using amonia caps for the first time, will have that recorded.
I was to spent to do anything else major after DL day.

 

[7_Deadly_Sins]

Friday March 19th
Wave 6(3) Week 2

SoP
5x60
7 pull ups
5x80
7 pull ups
3x90
7 pull ups
----
3x105
7 pull ups
3x120
7 pull ups
3x+(7+2)140
7 pull ups

shoulder stretch 45 seconds

Dips
4x15 BW

Notes: Forgot my MP3 player at home so I didn't do cardio, and I didn't feel like doing it w/o it..plus I'm coughing bad for whatever reason and I figured that'd only aggrevate it more.

 

[7_Deadly_Sins]

March 22nd Monday
Wave 6 Week 3

Squat
5x135
5x205
3x250
-------
5x330
3x370
1x+(5)415

295x20

Quad st
90 seconds

Ly leg curl
80#x3x15

Ham st
30 seconds 35# DB

Reverse hyper
2x15
1x8

Notes: Pretty good workout today, hit a PR on the 20 repper, felt amazing. Almost got sick..hit a PR too with 415. I'm going to do the dead lift meet on April 10th..so I need to get my ass into gear, and really think about how to train for this..probably will do what Adam suggested and work on some triples and doubles:

this week- work to a heavy triple (not to failure)
next week- work to a heavy double (not to failure)
meet week- rest
meet- open with your double weight and go from there.


If this is the case, I think I'll do this.
This week, try 525 for a triple
Next week, try 545 for a double
Meet week, do some light deload..maybe 405 for 1 or something..if that..if I do it'll be on Monday likely.

 

[7_Deadly_Sins]

Tuesday March 23rd
Wave 6 Week 3

Flat Pause Bench
5x100
5x135
3x155
-------
5x205
3x230
1x+(6)255

265x4
265 2 sets 3 reps

Tri hell
185#

Incline BB
180#x3

Chest st 60# 60 sec

Lat pull down
130x3x15

Notes: I did tri hell and incline in reverse w/o thinking. So incline was impossible lol.
Felt good to do them triples, felt pretty strong too
Also hit a PR on flat bench with 255. Hoping for a strong day come Thur, and hitting a huge landmark PR to get ready for the meet.

 

[stacked1]

7 Deadly, so you're doing 5/3/1, but also throwing in either a widomaker set or some extra sets at the end of your main exercise?

Just wondering.

 

[7_Deadly_Sins]

7 Deadly, so you're doing 5/3/1, but also throwing in either a widomaker set or some extra sets at the end of your main exercise?

Just wondering.

Just accessory work, but yea

 

[7_Deadly_Sins]

March 25th Thursday
Wave 6 Week 3

DL
5x135
5x225
3x315
1x405
1x455
1x495
3x495
1x495

Notes: I need to start using heavier weight instead of 9999 reps..kinda straied my lower back on the 3rd rep on the only one I did 3 on..hope it's ntohing serious, and I'm pissed at my self for hurting it.

 

[7_Deadly_Sins]

Friday march 28th
Wave 6(3) Week 3

SoP
5x60
7 pull ups
5x80
7 pull ups
3x90
7 pull ups
----
5x115
7 pull ups
3x130
7 pull ups
1x(7+1)145

shoulder st
45 seconds
7 pull ups

15x BW Dips
7 pull ups

15x BW Dips
7 pull ups

15x BW Dips
7 pull ups

15x BW Dips

10 mins Cardio

Notes: lower back felt better after cardio, but it's stiff now, I hope I can squat monday, but it's not looking like it right now.
Going to a PLing meet tomorrow, balls early gota get up at fking 4 50.

 

[7_Deadly_Sins]

YouTube - Squat 500x1

Monday March 29th 2010

Squat
135x10
225x5
Add wraps
320x3
410x1
430x1
460x1
480x1
500x1

Donkey calf raise
Full stackx3x10
8 platesx10, 15 sec hold at bottom

Ham curl
90#x3x15

Ham stretch
35 seconds

Quad stretch
90 seconds

Notes: Amazing PR Today...I wanted 500 by Nov, but I got it early.
First time using wraps too, I need to get a pair.

I know my form was not the best, but if it's your true 1 rep max, then you won't have 100% perfect form..still kinda hard to get out of the rack with it /w them on..I need more practice.

I felt like I had more left in me, maybe around 520 or more..couldn't keep going b/c the spotters left.

 

[SmallTownIron]

Hell yeah, you went deep man! Also having to walk it out that far....mad props!!

 

[maldorf]

Hell yeah, you went deep man! Also having to walk it out that far....mad props!!

Yeah, why did you walk it out so far? Shouldnt be doing that. Not really safe at all. Good way to screw up a knee, IMO.

Shouldnt really lose your form, no matter how much weight youre using. I think having to walk the weight out that far had something to do with it. If you lose your form like that too much you will surely get an injury. Take it easy, and get a setup where youre not walking the weight out from the rack more than a couple of steps.

 

[SmallTownIron]

Yeah, why did you walk it out so far? Shouldnt be doing that. Not really safe at all. Good way to screw up a knee, IMO.

Shouldnt really lose your form, no matter how much weight youre using. I think having to walk the weight out that far had something to do with it. If you lose your form like that too much you will surely get an injury. Take it easy, and get a setup where youre not walking the weight out from the rack more than a couple of steps.

I agree with you here. I have learned from powerlifting that all you need is two steps. Start with the feet closer together with lifting off then step with each foot one time where your feet placement will be.

 

[7_Deadly_Sins]

Thanks guys, and yea I need to work on walking it out big time.

 

[7_Deadly_Sins]

Tuesday March 20th

Flat pause bench
10x135
5x185
1x225
1x265
1x295

Tri Hell
205#

Lat Pull down
140#x3x15

Chest stretch
60# 65+ seconds

Notes: Pretty good workout, 295 felt decnetly easy.
I got some PVC pipes to help my arch, a 3 and 4 inch..I clear both of them so i gota get bigger ones lol...good problem to have.

Might try 315 come the meet, i'm going to do the full one.

 

[maldorf]

Thanks guys, and yea I need to work on walking it out big time.

Why did you walk it out so far?