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Johnny
Oct 10, 2005 19:49:12 GMT -5
Post by Johnny Mnemonic on Oct 10, 2005 19:49:12 GMT -5
Upper Body 10/10
Seated db Presses
60's 1x22,1x17,1x11
ISO Scapular Pull-ups
45 3x20 sec.
Dips
3x12
25lb plate curls
3x8
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Johnny
Oct 11, 2005 15:50:25 GMT -5
Post by Boris on Oct 11, 2005 15:50:25 GMT -5
Bench Press 265 @ 3 reps;initial set 235 @ 3 reps;5 drop sets I would have liked to have done more sets but I started to feel a twinge in my right shoulder. Imagine that! Hey, I'm sick again. Image THAT!!!
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Johnny
Oct 12, 2005 20:40:59 GMT -5
Post by Johnny Mnemonic on Oct 12, 2005 20:40:59 GMT -5
Lower Body 10/12
Snatches
135 5x3 165 1x2
Leg Presses
315 1x12 405 4x12
Sit-ups(on decline bench)
90 3x10
Knee felt fine during workout but again felt pain afterwards.
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Johnny
Oct 16, 2005 19:32:07 GMT -5
Post by Johnny Mnemonic on Oct 16, 2005 19:32:07 GMT -5
Upper Body 10/15
Bench Press
280 1x2 255 3x3
Wanted 280 for a triple but was not to be. Worked out with Boris and another friend of ours. Showed them how to do the Bent Press.
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Johnny
Oct 16, 2005 19:35:24 GMT -5
Post by Johnny Mnemonic on Oct 16, 2005 19:35:24 GMT -5
Lower Body 10/16
Deadlifts (Sumo RDL)
495 @ 3 reps;initial set 465 @ 3 reps;3 drop sets
Didn't feel to energetic during my warm-up but felt a surge of anger(energy) when I started listening to Godsmack's "I F@*&ing Hate You".
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Johnny
Oct 19, 2005 18:24:33 GMT -5
Post by Johnny Mnemonic on Oct 19, 2005 18:24:33 GMT -5
Upper Body 10/18
Standing Military Press
165 2x3 145 3x3
Wide grip pull-ups
1x10 1x8 1x6
Dips
3x12
db hammer curls
40's 2x10
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Johnny
Oct 19, 2005 18:27:50 GMT -5
Post by Johnny Mnemonic on Oct 19, 2005 18:27:50 GMT -5
Lower Body 10/19
Squats !!
315 1x10 255 2x12
Sit-ups
90 2x10
The squats were real tough but I was glad to do them. I probabley hit parallel only on half the reps in the squat but felt NO pain. I will stop the leg presses,Boris, and get back to squatting.
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Johnny
Oct 19, 2005 23:03:30 GMT -5
Post by Boris on Oct 19, 2005 23:03:30 GMT -5
The squats were real tough but I was glad to do them. I probabley hit parallel only on half the reps in the squat but felt NO pain. I will stop the leg presses,Boris, and get back to squatting. Dude, I'm just giving you a hard time - you know that. We should probably video your squats next time we have a chance and take a look at form just to make sure things are good there. Glad things were pain-free... Maybe we should rename this place "Johnny's middle-aged and injured PL forum!"...
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Johnny
Oct 20, 2005 17:44:22 GMT -5
Post by Johnny Mnemonic on Oct 20, 2005 17:44:22 GMT -5
That sounds about right.
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Johnny
Oct 23, 2005 14:37:51 GMT -5
Post by Johnny Mnemonic on Oct 23, 2005 14:37:51 GMT -5
Upper Body 10/21
OI Bench Press (w/camber bar)
165 @ 22 reps;initial set 145 @ 22 reps;3 drop sets
I probabley could have gone heavier but I just wanted to work the pecs more and get in some high reps. Ended with rotator cuff work.
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Johnny
Oct 23, 2005 14:41:29 GMT -5
Post by Johnny Mnemonic on Oct 23, 2005 14:41:29 GMT -5
Lower Body 10/23
Deadlifts (competition sumo)
315 5x1
Felt like sh*% today. Probabley combination of lingering soreness from last squat workout and a little too much fun at the Iowa game yesterday.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Johnny
Oct 24, 2005 19:24:23 GMT -5
Post by ylspecial on Oct 24, 2005 19:24:23 GMT -5
What are drop sets?
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Johnny
Oct 24, 2005 19:41:25 GMT -5
Post by Boris on Oct 24, 2005 19:41:25 GMT -5
Get lots of rest this week Johnny! See you at the meet on Saturday!
YL, Drop sets are just sets done w. less weight after he hits the max for the day. Johnny is a pretty big follower of DB Hammer's methods which basically center around "auto-regulatory training". Auto-regulatory training basically is finding a maximum for the day and then doing drop-off sets until a certain level of performance cannot be maintained. Johnny can probably do a better job of explaining it and maybe he could here or in a separate thread(?).
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Johnny
Oct 25, 2005 19:24:40 GMT -5
Post by Johnny Mnemonic on Oct 25, 2005 19:24:40 GMT -5
Yeah, Boris explained them very well. The best thing for me about utilizing Auto-Regulatory management is I don't have to worry about how many sets and reps to do and wonder if I included enough volume in a workout.
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Johnny
Oct 30, 2005 11:02:15 GMT -5
Post by Johnny Mnemonic on Oct 30, 2005 11:02:15 GMT -5
Push/Pull competition
Bench
280
300
315 miss
Felt real strong on first two attempts but for some reason could not get 315 past half way.
Deadlift
500 miss
525
550
This was weird. I felt weak warming up so on my first attempt I expected it to be difficult but it came off the floor so fast that I lost my balance and fell forward right before I locked it out.
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