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Post by Jake Gunter on Jan 7, 2008 19:18:16 GMT -5
1.7.08 Week 1. Squats Front. Front Squats: 135/185/225/275x3x5reps. Low Box Squats, narrow stance. 225/275/315/365x3reps. 405x2reps. All squatting without belt.
Barbel Rows: 135/185/205/225/205/185/135x5reps.
Front Squats high reps. Rock bottom 205x2x10reps.
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Post by Jake Gunter on Jan 8, 2008 18:34:25 GMT -5
1.8.08 Week 1. Bench Heavy. Bar/95/135/185/225/245x3x5reps. Touch and go.
Military Press 135x2 155x5reps. 165x3, stopped. Almost blacked out and fell down. It was a major problem. Could have got injured. 185x1 135x10reps.
DB Flies flat: 3 sets to failure. Yes I have been training to failure.
Hammer Style Extension Work 3 sets to failure.
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Post by Jake Gunter on Jan 10, 2008 18:42:21 GMT -5
Week 1. Thursday 1.10.08 Squats, No belt. 135/185/225/275/315/365/385x5reps.
Rack Pulls, Upper shin rack height. 135/225/315/405/495/585x2reps. 635x1reps. PR for this rack height.
Pullups Bwt at 10reps. Weighted pullups, 25/35/45 plate x 5reps. Bwt at 8reps.
Back Raises: 4x10reps.
BWT is 213lbs this morning. I am on a cut stage.
I think I will work hamstrings and low back on Thursdays, and quadriceps on Mondays front squats day.
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Post by Jake Gunter on Jan 12, 2008 11:14:11 GMT -5
1.12.08 Saturday DE BENCH DE benches, two difference grips. Narrow and comp. style. Touch and go. Bar/95/135/155x10x3reps.
Narrow Grip Benches to failure. 135/185/225x2reps. 235x9reps. 225x9reps. 205x5reps.
Dips, Chest style. 2x to failure at bwt.
Barbell Extensions. Bar/95 to failure. 115 to failure. 95 to failure.
Machine Shrugs to Failure. I felt like a piece of gym nuts by actually using a machine. 3 sets to failure.
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Post by Jake Gunter on Jan 15, 2008 16:20:12 GMT -5
Start Week 2. Front Squats 135/185/225/275/315x2x5reps. beltless.
GMS, narrow stance. 225/275/315/365x5reps. beltless.
One Legg Squats at BWT. multiple sets of high reps.
Lat Rows 4x10+ reps.
OUT>
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Post by Jake Gunter on Jan 15, 2008 19:47:24 GMT -5
1.15.08. Tues Benches Bench, comp. grip. Bar/95/135/185/225/265/255x2x5reps.
Two Board Press. Comp. grip. 225/255/275x3reps. 295x2reps. Miss at top on 3rd rep.
DB Incline Presses. Sets to failure.
Hammer Curls Sets to failure.
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Post by Jake Gunter on Jan 17, 2008 19:42:50 GMT -5
1.17.08 Thursday, Back Squats week 2 135/185/225/275x5reps. 315/365x2reps. Add belt. 405x5reps. Easy, but bad form. Rack Pulls upper mid shin. 135/225/315/405/495/585x1reps. Miss at 670lbs. Last week hit 635x1.
Back Raises 4x10reps. w/ plate.
DB lat rows Two sets to failure with the 100bells
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Post by Jake Gunter on Jan 19, 2008 16:15:40 GMT -5
End Week 2. 1.18.08 DE BENCH, Saturday.
DE BENCH, comp. and narrow grips. bar/95/135/145/155x5x3reps at narrow grip.
155x4x3reps at comp. grip.
Floor Presses: Narrow Grip. 135/1 185x3 225/245/255x5reps. good reps.
Barbel Extensions to failure 95 to failure. 115 to failure 95 to failure.
Barbel Curls to failure. 95 to failure. 85 to failure.
OUT>
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Post by Jake Gunter on Jan 19, 2008 16:16:31 GMT -5
End Week 2. 1.18.08 DE BENCH, Saturday.
DE BENCH, comp. and narrow grips. bar/95/135/145/155x5x3reps at narrow grip.
155x4x3reps at comp. grip.
Floor Presses: Narrow Grip. 135/1 185x3 225/245/255x5reps. good reps.
Barbel Extensions to failure 95 to failure. 115 to failure 95 to failure.
Barbel Curls to failure. 95 to failure. 85 to failure.
OUT>
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Post by Jake Gunter on Jan 21, 2008 17:18:57 GMT -5
1.21.08 Monday Front Squats. Week 3 start. Front Squats. 135/185/225/275/315x5reps. 365x1reps. All beltless.
Narrow Stance Pause Back Squats. 135/225/315/365/405x2reps. 425x1reps. Add belt at 4.
Narrow Grip Pullups. Weighted. Bwt at 10reps. 45 at 8rep. 35 at 6reps. 25 at 6reps. Bwt at 8reps.
DB lat rows 100 bells. 1x21reps. Each arm.
Back Raises with plate. 5x10reps.
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Post by Jake Gunter on Jan 22, 2008 19:21:54 GMT -5
1.22.08 Tuesday Bench Heavy, Week 3. Undulating Periodization. Comp. Grip Bench Press Bar/95/135/185/225x5reps. 275/285x3reps. 300x2reps. All touch and go work.
2 board turned on side. 135/185/225/275/295x3reps. 315x1reps. Paused.
Military Presses: 135x4x8reps.
Pushdown Cable Work 5x8-110 reps or so.
OUT.
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Post by Jake Gunter on Jan 24, 2008 20:00:54 GMT -5
1.24.08 Thursday, Week 3 squats and deadlifts. Squats, 135/185/225/275/315/365/405/445x2reps. Add belt at 365lbs. 445 was a grinder for a double.
Conv. Deadlifts. 135/225/315/405/495/585xhitch. Completed the lift, but hitched it.
Dimel Deads. 135/185/225x15reps.
Barbel Rollovers 2sets of 20 reps.
OUT 211 bodyweight this morning
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Post by Jake Gunter on Jan 26, 2008 11:31:47 GMT -5
End of Week 3. DE BENCHES. Narrow and Comp. grips. bar/95/135/155/165x5x3reps w/ narrow grip. 165x4x3reps. with comp. grip. Upped the bar weight this week by 10lbs. b/c it is the end of my first undulating periodization wave.
Floor Press Narrow Grip. Pins set at chest level, b/c no spotter. Pressed off the pins while floor pressing. 135/185/225x5reps. 255x2reps. 275x2reps easy, should have done 3. 295x1 315x1reps. Pressed. Could be a PR for narrow grip.
Decline Ultra Wides to failure. 135/185x5reps. 225x15reps. PR. 205x10reps. Both tops sets were to failure.
Rear Delt DB work. 5x10reps w/ dumbells.
I should do this smaller assstance work as we are farther out from the meet. As the meet nears, I cut this type of nuts in favor of pressing, and more pressing.
BWT 215lbs.
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Post by Jake Gunter on Jan 28, 2008 18:36:23 GMT -5
1.28.08 Monday Front Squats start week 4 Front Squats, drop this week. 135/185/225/275x5x5reps. No belt.
Straight Legged Deadlifts No belt. 135/225/315/405/435x5reps.
T-bar rows, no chest support. 5x5reps.
Barbel Rollovers: 2x20reps.
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Post by Jake Gunter on Jan 29, 2008 20:29:59 GMT -5
1.29.08 Tuesday Bench Press Dropp Week. Bench, comp. Grip. Touch and go. Bar/95/135/185/225/245x5x5reps.
DB Inclines. 60/80/60/60/60x10reps. Not to failure.
Hammer Bar Tri Extensions. 5x12reps. Not to failure.
Heavy Shrugs Blah at blah. But heavy.
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