iowavagrant
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Post by iowavagrant on Jan 1, 2006 0:36:15 GMT -5
12-30-2005
2X Overhead squat, 2X front squat
Trap bar deadlift 205 (12), 255 (6), 225, 205
(first time ever trying this exercise. I think the bar weighs 45, but I am not sure. Oddly enough, I feel stronger on conventional deads than on trap bar deads. I suspect this will change in a few workouts.)
Hanging straight leg raise (18, 6)
Hyperextensions (17) ------------------------------------
12-31-2005
Day off with pizza, holiday candy, a beer, and sitting around watching a movie about "ultimate fighter" Mark Kerr.
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Post by Boris on Jan 1, 2006 9:17:22 GMT -5
What did you think of "The Smashing Machine"?
Johnny and I went to a BP/DL meet and saw an 800lb deadlifter struggle w. 600 on the hex/trap bar - it's a different technique and can be hard if you're not used to it. You're right - it should get a lot better quickly.
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iowavagrant
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Post by iowavagrant on Jan 1, 2006 18:28:24 GMT -5
re: "The Smashing Machine"
Entertaining movie. I had no idea that substituting the Smith Machine for all free weight exercises except the bicep curl was the way to build yourself into a 270 lb battering ram. I will have to reassess my exercise selection in 2006.
1-1-2006:
Weighted Pull Ups: 60(9), 35, 25, 0 lbs
Standing Military Press: 115 (5), 95 (5), 80, 70
Bent Over DB Rows 80 lbs (9, 5) left side, (8, 5) rt side
Bench Press 235 (5), 205, 185
Lateral Raises with 20 and 15 DBs
some Lat PDs for good measure.
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iowavagrant
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Post by iowavagrant on Jan 3, 2006 19:40:07 GMT -5
1-3-2005
Deadlifts 135, 225, 255, 285 (7), 255 (6), 235, 225
front sq 3x
sit ups on GHR machine
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Post by Johnny Mnemonic on Jan 4, 2006 19:38:09 GMT -5
What kind of weight and reps are you using on the front squats? Also are they helping you get stronger in your deadlift?
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iowavagrant
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Post by iowavagrant on Jan 5, 2006 17:37:03 GMT -5
Squatting is a glaring weak pt. The last time I did them, I used 90 lbs for 8 reps on the front squat. (I trained on the "Hammer strength leg press" machine until recently.) I am hoping that improving the squat will drive the deadlift.
1-6-2006
Weighted PU: 70(8), 35, 25, 0, 0 Standing Mil Press: 115(6), 95(6), 85, 75 Bent Over DB Row: 85 (7 or 8), 70 Bench Press 225 (struggled for 7), 195, 175 2 sets Lateral Raise
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iowavagrant
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Post by iowavagrant on Jan 10, 2006 0:05:07 GMT -5
1-8-2005
O squats w/ 65, 55 Front squats 95(8), 85, 75 Trap bar deadlifts, 4 sets with 210-310 lbs, 5-8 reps each Hanging straight leg lifts (17, 6) GHR machine sit-ups, 2 sets Standing Military Press 115 (6), 95, 85, 75 One set Pull Ups, no weight One set Lat PD
not anticipating many chances to lift this week, so did a whole body workout.
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Post by Not logged in on Jan 10, 2006 16:39:45 GMT -5
How about Saturday afternoon? Johnny's planning on coming to town last I checked.
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iowavagrant
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Post by iowavagrant on Jan 13, 2006 0:45:38 GMT -5
Today:
Pull Ups 50 lbs (10), 25 , 25, 0 Standing Mil Press 105 (8), 95, 85 Bent Over DB Row 75 (11), 75, 65 Incline Bench (The YMCA just got a new one) 155, 145 Bench 215, 185 Set Lat PDs
All these feats of strength were performed RAAAAW!!! Grrrrrr!
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iowavagrant
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Post by iowavagrant on Jan 17, 2006 23:18:51 GMT -5
1-15-2006 Upper Body
Pull Ups 50(10), 25, 25, 0 lbs Standing Mil Press 105 (8), 85, 75 Incline Bench Bentover DB Row 75 (12, 6), 65 lbs Bench Press 215 (8), 185 Lat PD
1-16-2006
2x O Squats, 3x front squats Trap Bar Deads 270, 250, 230 lbs, with long ROM grip (2 grip options on the thing) Hanging straight leg raises for 15x
today: sore legs
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iowavagrant
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Post by iowavagrant on Jan 21, 2006 0:24:50 GMT -5
1-18-2006
Pull Ups 50 (10), 25, 25, 0 llbs Standing Mil Press 105(8), 85, 75 Bent Over DB Row, two sets each side 75 lbs, 13 reps on left, 11 reps on right Bench 225 (8), 195, 185 Lateral Raises, two sets One set Lat PD
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Post by Johnny Mnemonic on Jan 21, 2006 11:40:12 GMT -5
How many reps are performing in the Trap bar deads and is it helping your deadlift on the olympic bar? Btw your upper body is looking pretty strong.
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iowavagrant
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Post by iowavagrant on Jan 22, 2006 22:16:29 GMT -5
I would say 5-10 reps per set on the trap bar deadlift. I am not sure yet if there is carryover to the olympic bar deadlift, but it feels like a really good leg workout when I use the longer ROM grip. The last couple weeks have not been good for consistent lifting, but the next few weeks should be better. Today I did squats before deadlifts; I will keep this order for awhile for obvious reasons..
Today:
Overhead squats 65(8), 55 (7). This motion is starting to feel more natural, less struggle to maintain balance.
Front squats with 95, 85.
Deadlifts with Olympic bar 265(8), 235, 225 Hanging straight leg raises (16, 6) Hyperextensions on GHR machine (18, X)
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iowavagrant
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Post by iowavagrant on Jan 30, 2006 22:44:12 GMT -5
last Friday:
Two sets O squats, Three sets Front squats Deadlifts 275 (8), 255, 225 Hanging straight leg raise for 15
Today 1-30-2006
Pulls ups 60(8), 35, 25, O Standing Mil Press 105 (7), 85, 75 Bent Over DB Row 75(11), 65 Bench Press 235(6), 205, 185 Set Lat PD
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Post by Johnny Mnemonic on Feb 7, 2006 23:40:42 GMT -5
Hey I am going to be in the DM again this Saturday. I am going to take a wild guess and say you are working. But we should get together if you are free afterwards.
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