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  #11  
Old 06-23-2010, 06:13 PM
ElitePL242 ElitePL242 is offline
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ok, time to get caught up.

squat day (sunday)

squat, 70%
420x8
420x8
420x7

leg curl
150x10
150x10
150x10
150x10


squats were moderate, and i started to get tired after the 2nd set. the 3rd set i had to dump the bar for the 8th rep. definitely tired after this one.
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  #12  
Old 06-23-2010, 06:15 PM
ElitePL242 ElitePL242 is offline
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bench day (tuesday)

bench, 77.5%
310x7
310x7
310x7

bench 2bd
320x5

bench 3bd
315x6

close grip
265x7
275x7
275x7

military press
140x7
140x7
140x7

russian twists
25x14
25x14
25x14


definitely felt better than last week. the 2bd bench kicks my butt every time, so that is my weak point. just have to get better at that.
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  #13  
Old 06-23-2010, 06:19 PM
ElitePL242 ElitePL242 is offline
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Quote:
Originally Posted by arian11 View Post
Nice, you finally got a journal up. And now we know what you look like, big! Interesting experiment switching to sumo, I've never tried it. Seems like a shorter ROM but I'm not sure if its necessarily easier. Keep us updated.
i've read that those with longer torsos should biomechanically be more efficient pulling sumo, but it's all about how you're built.

Quote:
Originally Posted by bigbear6708 View Post
please explain your russian twist for me. the one I am familiar with and use is done on an incline bench, holding a plate out in front of me...then twisting back on each side and sitting up. similar?
hmm, basically you sit down on a bench with either someone standing on your feet or underneath another bench, then lower yourself like you would a crunch, then explosively crunch up and twist at the end to bring your opposite elbow to the opposite knee. kinda tough to explain, i'll try to find a video.

edit: kinda like this, http://www.youtube.com/watch?v=XwzxTrp2Stg, but on a flat bench, and more explosive. and if you want you can hold a db like a front squat.
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Last edited by ElitePL242; 06-23-2010 at 06:33 PM.
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  #14  
Old 06-25-2010, 11:59 PM
ElitePL242 ElitePL242 is offline
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deadlift day (thursday)

deadlift, 62.5%
375x10
375x10

rack pull, 72.5%
435x10

bent rows
385x8
385x8

shrugs
515x10
515x10
515x10

good mornings
325x10
325x10

curls
60x5, 50x5, 40x5, 30x5, 20x5, 10x5


sumo deadlift felt a lot better today. i tweaked my form around a little which seemed to help a lot. brought my shins to the bar before pulling which helped. i also have a habit from conventional to let the bar down close to my knees, but with sumo you don't have to, and it makes it easier. i know it sounds weird, but it works. i also moved my grip in a little which also felt better.

rack pulls were moderate. rows were easy. shrugs were easy. good mornings were easy. curls were moderate.

i am definitely sore from this.
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  #15  
Old 06-29-2010, 12:13 AM
ElitePL242 ElitePL242 is offline
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squat, 72.5%
435x7
435x7
435x7

leg curl
150x10
150x10
150x10
150x10


didn't have time to do calves. so i just counted the walk back to my car as enough of a workload (20 feet). i had to drive back from columbus to get this workout in before the gym closed so i stopped at mcdonalds to get something to eat. not a good idea. i ended up puking after my workout, and almost puked during the last set of squats. i learned not to do that again. the mcd's tasted really good going down, not so much back up.
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  #16  
Old 06-29-2010, 05:59 PM
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You are a strong dude. What are your 1 rep maxes? Do you compete raw or suited?
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  #17  
Old 06-30-2010, 05:22 PM
ElitePL242 ElitePL242 is offline
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Quote:
Originally Posted by superbilt View Post
You are a strong dude. What are your 1 rep maxes? Do you compete raw or suited?
thanks. my maxes are:

gym:
squat: 585x2x2
bench: 380x2x2
deadlift: 550x3

competition:
squat: 540
bench: 369
deadlift: 584

all were done raw. i figure i'll compete raw for at least a couple more years, then think about switching to single-ply.
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  #18  
Old 06-30-2010, 05:25 PM
ElitePL242 ElitePL242 is offline
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bench day

bench, 80%
320x6
320x6
320x6

bench 2bd
335x6

bench 3bd
335x6

close grip
275x6
285x6
290x6

military
155x6
155x6
155x6

russian twists
30x13
30x13
30x13

rotator cuff


regular bench sets felt a little off. got used to doing board work again. close grip felt real strong.
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  #19  
Old 07-02-2010, 11:41 PM
ElitePL242 ElitePL242 is offline
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deadlift day

deadlift, 65%
390x10
390x10

rack pulls, 75%
450x10

bent row
405x8
405x8

shrugs
535x8
535x8
535x8

good mornings
335x8
335x8

curls
65x5, 55x5, 45x5, 35x5, 25x5, 15x5


deadlifts weren't bad, but they weren't great either. the 2nd set was better than the first too. i guess i just have to find a groove for these. rack pulls were tough. rows were decent, shrugs felt kinda heavy, good mornings felt heavy, curls were fun.
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"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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  #20  
Old 07-07-2010, 05:35 PM
ElitePL242 ElitePL242 is offline
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squat day

squat, 75%
450x6
450x6
450x6

hamstrings
160x8
160x8
145x8
145x8

calves


added wraps for this squat workout. sets were moderate. then got to enjoy some very tasty steaks and brats and chicken and hotdogs and potatoes... it was a lot of food.
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"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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