The Iron Ostrich Training Log - Page 12 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #111  
Old 06-29-2014, 11:30 PM
Obsidian's Avatar
Obsidian Obsidian is offline
Obsidian is transforming Cohaagen barbell
Lightweight
 
Join Date: Sep 2002
Location: Canada
Posts: 313
Default

Bench Press
45x10
100x5
140x5
175x3
205x1
225x1
245x1 5lb PR

Dumbell Press
30x15
40x15
50x15
60x10

I don't have an incline bench, nor do I have room for one. Instead, I prop my bench up on blocks to create a slight incline.

Hammer Curls
15x15
20x12
30x12

Band Face Pulls (to chest)
12x3

These are a great alternative to a heavy rowing movement if my energy levels are low.


Bench Press goal for November is 265.
__________________
Feeding The Machine
Reply With Quote
  #112  
Old 07-02-2014, 10:54 PM
Obsidian's Avatar
Obsidian Obsidian is offline
Obsidian is transforming Cohaagen barbell
Lightweight
 
Join Date: Sep 2002
Location: Canada
Posts: 313
Default

mobility/warmups

Speed Pulls (doubled mini bands)
165 x 9 singles

Still don't have a consistent setup for attaching bands. I'm going to modify my rack this weekend to facilitate the changeover.

Snatch Grip Deadlift
165x5
185x5
210x5
230x5

I've only tried these a couple of times. Great movement for grip and upper back. Could probably have gone a bit heavier.

GHRs
10,8,7
__________________
Feeding The Machine
Reply With Quote
  #113  
Old 07-05-2014, 11:50 PM
Obsidian's Avatar
Obsidian Obsidian is offline
Obsidian is transforming Cohaagen barbell
Lightweight
 
Join Date: Sep 2002
Location: Canada
Posts: 313
Default

Speed Bench (monster mini)
45x10x2
100x5
120x3x9 (50%)

Swiss Bar Press (wide)
90x10
110x10
130x10
150x10

Side Laterals
15x15
20x12x2
__________________
Feeding The Machine
Reply With Quote
  #114  
Old 07-08-2014, 12:38 AM
Obsidian's Avatar
Obsidian Obsidian is offline
Obsidian is transforming Cohaagen barbell
Lightweight
 
Join Date: Sep 2002
Location: Canada
Posts: 313
Default

Squats
55x20
110x5
175x5
225x3
285x3 bottoms
330x2
260x2 straps
390x1

I should have just worked up in triples, straps down. I need to start training smarter, competition is over 4 months away, no need to panic.
__________________
Feeding The Machine
Reply With Quote
  #115  
Old 07-13-2014, 10:08 PM
Obsidian's Avatar
Obsidian Obsidian is offline
Obsidian is transforming Cohaagen barbell
Lightweight
 
Join Date: Sep 2002
Location: Canada
Posts: 313
Default

Sumo Deadlift
165x5
210x5
225x5
275x5
325x3
365x3 (85%)

SSB Good Mornings
55x10
85x10
115x10

It has literally been over a year since I've done these, they used to be a huge staple in my training. The goal was to target lower back but my hamstrings are weak and gave out first.

Reverse Barbell Curl
45x12
65x12x2
__________________
Feeding The Machine
Reply With Quote
  #116  
Old 07-20-2014, 09:01 PM
Obsidian's Avatar
Obsidian Obsidian is offline
Obsidian is transforming Cohaagen barbell
Lightweight
 
Join Date: Sep 2002
Location: Canada
Posts: 313
Default

Bench Press
45x10
100x10
150x5
180x5
200x1

Swiss Bar Press
90x10
110x10x3

Tate Press
15x15
20x12

Very short and lazy workout, no effort or focus at all.
__________________
Feeding The Machine
Reply With Quote
  #117  
Old Yesterday, 10:36 PM
Obsidian's Avatar
Obsidian Obsidian is offline
Obsidian is transforming Cohaagen barbell
Lightweight
 
Join Date: Sep 2002
Location: Canada
Posts: 313
Default

SSB Pause Squats

Glute Ham Raises

Band Lat Pulldowns


I'm about 3 days into a caffeine detox, things are a bit rough, hah.
__________________
Feeding The Machine
Reply With Quote
  #118  
Old Today, 01:36 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,425
Default

What made you decide to detox?
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 02:57 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.