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Thread: Training Log

  1. #1501
    Powerlifter/Strongman J L S's Avatar
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    looks like things are picking up momentum quickly joey, 515 for a double with no belt is certainly doing fine! nice overheads too!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  2. #1502
    WBB Team Captain Coke's Avatar
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    Solid with the deads and all Matt.

  3. #1503
    Moderator joey54's Avatar
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    Squat Monday
    Bar x 8
    135 x 5
    200 x 5
    250 x 5
    295 x 3
    Belt
    320 x 5
    370 x 5. This wasnt heavy, but difficult. Felt it was enough for today.
    320 x 5
    225 x 8

    Lying Hamstring Curl
    85 x 15 x 5

    Hanging knee raise
    +25 x 8 x 3

    Lower body stretch

    Tuesday
    Bench

    Bar x 20, 10
    120 x 5
    145 x 5
    175 x 3
    190 x 5
    220 x 5
    245 x 5

    Pulldown
    165 x 10 x 5

    DB bench
    95's x 8, 7, 5

    DB Row
    85's x 10 x 3,x 8 x 2

    Lying Tricep Ext
    60 x 10 x 5

    Upper body stretch.


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  4. #1504
    WBB Team Captain Coke's Avatar
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    Enough to keep yourself on track with the squats, looks good overall for both days.

  5. #1505
    Moderator joey54's Avatar
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    Thanks Terry. Haven't felt the best lately, but keep doing what I can.

    Thursday

    Deads- Left hamstring was really twinging today, so cut the workout short.

    135 x 5 x 2
    230 x 5
    285 x 5
    345 x 5
    370 x 5
    420 x 5. this was all upper back. haha

    Leg Raise
    3 x 10, 2 x 8

    Lower body stretch

    Friday- OH Press

    Bar x 10 x 2
    70 x 5
    90 x 5
    105 x 3
    115 x 5
    130 x 5
    150 x 5

    Chins
    BW x 5
    +25 x 5
    +35 x 5
    +45 x 4
    BW x 14

    Close Grip- Thumb on Smooth
    135 x 5
    190 x 8, 8, 5

    HS Row
    3 PPS x 10 x 3

    BB Curl
    80 x 12, 10

    Hammer Curl
    40's x 12

    Upper Body Stretch

    Eliptical


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  6. #1506
    Moderator joey54's Avatar
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    Squat tonight. With how I have been feeling, just winged it. Most sets were done with less than a minute rest between. Kind of like speed work, but probably didn't move fast enough to call it that. Really worked technique.

    Bar x 8
    135 x 5 x 2
    185 x 3
    225 x 2
    Belt
    275 x 2 x 3
    315 x 2 x 3
    365 x 2 x 2
    405 x 1 x 2
    455 x 1
    315 x 5

    Hamstring Curl
    85 x 12 x 2, x 10 x 2, x 8

    Hanging knee raise
    5 sets

    Lower body stretch


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  7. #1507
    JERSEY IRON Brian C's Avatar
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    Putting in some good work bud. How you feeling?
    JERSEY IRON POWERLIFTING
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    Best meet lifts @220 840/650/575
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    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

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  8. #1508
    WBB Team Captain Coke's Avatar
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    Must be nice to just go with the flow and squat 455, all is well dude.

  9. #1509
    Moderator joey54's Avatar
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    Thanks guys. Brian, lower back has just been bugging me and then it has been going down to the hamstrings. Feel pretty good today so far. Gonna keep a low rep approach with deadlifts this week too and then next week is a de-load.


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  10. #1510
    Moderator joey54's Avatar
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    Bench tonight. Wasn't great, but not bad.

    Bar x 20, 10
    120 x 5
    145 x 5
    175 x 3
    220 x 5
    245 x 3
    270 x 1 x 2
    225 x 5

    Pulldowns
    180 x 8 x 5

    DB Bench
    100's x 5 x 3

    DB Row
    95's x 8 x 3, x 6 x 2

    Tri Ext
    70 x 8 x 4, 40 x 22

    Upper body stretch


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  11. #1511
    Moderator joey54's Avatar
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    This week has been ok. Really have been in the mindset of just getting through the cycle since the first week. For deads today I did kind of the same thing as squatting Monday, but did singles.
    135 x 5 x 2
    185 x 3
    225 x 2
    275 x 1
    315 x 1
    365 x 1 x 2
    405 x 1 x 2
    455 x 1 x 2
    495 x 1
    Went for 545 with a belt, but couldn't stay tight after breaking the floor and aborted. Was moving pretty quick though, so not too concerned.
    405 x 1

    Sumo GM
    95 x 8 x 3

    Hanging leg raise
    5 sets

    Lower stretch. Got tomorrow and then next week is a deload. Thank goodness. Feel like I have an interesting plan.


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  12. #1512
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by joey54 View Post
    Feel like I have an interesting plan.
    Interesting plan indeed, good output across the board too.

  13. #1513
    Moderator joey54's Avatar
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    For sure Coke.

    Tonight. OH Press

    Bar x 10, 10
    70 x 5
    90 x 5
    105 x 3
    130 x 5
    150 x 3
    165 x 7

    Chins
    Bw x 5
    +20 x 5
    +40 x 5
    +50 x 3
    Bw x 12

    Bench. Thumb on the smooth.
    135 x 3
    195 x 6, 6, 8

    HS row
    3 Pps + 25 ps x 6, 6, 8

    Bb curl
    90 x 8 x 2

    Hammer Curl
    45's x 12

    Upper body stretch

    Eliptical


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    Just get under the bar!

  14. #1514
    WBB Team Captain Coke's Avatar
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    Solid upper body session man.

  15. #1515
    Moderator joey54's Avatar
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    Trying to get back on point here. Things seem to be looking up after this week. If you can tell by my training, I recently re-read the good old 5-3-1. Had wanted to do a meet in the spring, but may hold off until the summer.

    2/4

    OH Press
    Bar x 10, 10
    65 x 5
    80 x 5
    95 x 3
    105 x 5
    120 x 5
    135 x 9

    Chins
    BW x 12
    + 5 x 10
    +10 x 7
    + 15 x 6
    BW x 9

    DB Row- supported on incline bench
    65's x 12, 12, 16

    BB Curl
    60 x 15, 15

    Hammer Curl
    30's x 15, 15

    Hanging Leg Raise
    + 15 x 15, 15, 15

    Done in 43 minutes

    Upper body stretch, conditioning

    2/6

    Squats
    Bar x 8
    105 x 5
    165 x 5
    205 x 5
    245 x 3
    265 x 5
    305 x 5
    345 x 11. Belt

    Deadlift
    270 x 3
    295 x 5
    340 x 5
    385 x 11

    Sumo GM
    115 x 12, 8
    135 x 8

    Done in 50 minutes

    Lower body stretch

    2/8

    Bench
    Bar x 20, 10
    95 x 5
    120 x 5
    145 x 3
    155 x 5
    180 x 5
    200 x 11
    Slingshot- 1/2 from smooth
    225 x 8.
    non sling
    165 x 8
    155 x 10

    DB Bench
    65's x 8, 8, 10

    DB Tri Ext
    20's x 15, 15, 15

    Hanging Leg Raise
    12, 12, 7(all the way up)

    Done in 42 minutes

    Upper body stretch, conditioning

    Thoughts- reps catch up to you quick when you haven't done them in some time and certainly affect the whole workout. Thinking might be able to match reps on the 3's this week. Keeping the OH press in check and limiting the top reps on those.
    Last edited by joey54; 02-09-2013 at 10:02 AM.


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  16. #1516
    Moderator Brian Hopper's Avatar
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    Nice work bro, what made you start doing 531 again?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  17. #1517
    WBB Team Captain Coke's Avatar
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    Been a good week for you, in obvious transition these days.
    Last edited by Coke; 02-10-2013 at 11:40 AM.

  18. #1518
    Powerlifter/Strongman J L S's Avatar
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    reps do catch up with you quick if you havent done them for a while but they certainly do improve your lifts just as fast if you havent done them for a while! suck it up and enjoy the gains joey! nice work so far man.
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  19. #1519
    Senior Member
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    Good work, i keep thinking about going back to 5,3,1. for powerlifting at least for bench,

  20. #1520
    Moderator joey54's Avatar
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    Thanks for all your feedback guys. Brian, the easiest answer to your question is it fits best for what I am doing right now and is a proven way to lift.

    2/11

    OH Press
    Bar x 10, 5
    65 x 5
    80 x 5
    95 x 3
    115 x 3
    130 x 3
    145 x 8

    Chins
    BW x 8
    +10 x 6
    +20 x 6
    +30 x 6
    BW x 13

    DB row on incline
    70's x 10, 10, 17

    BB curl
    70 x 12 x 2
    Hammer Curl
    35's x 12 x 2

    Hanging leg raise
    +20 x 10 x 3

    Conditioning


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  21. #1521
    Moderator Brian Hopper's Avatar
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    Easy enough! lol
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  22. #1522
    Moderator joey54's Avatar
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    2/13

    Squat
    Bar x 8
    105 x 5
    165 x 5
    205 x 5
    245 x 3
    285 x 3
    325 x 3
    365 x 9. Belt

    Deadlift
    275 x 3
    315 x 3
    365 x 3
    405 x 9

    Sumo GM
    95 x 10
    115 x 10
    135 x 10

    Lower body stretch


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  23. #1523
    WBB Team Captain Coke's Avatar
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    Wow, great workout!!

  24. #1524
    Moderator Brian Hopper's Avatar
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    You going to keep doing squats and deadlifts in the same session?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  25. #1525
    Moderator joey54's Avatar
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    For now Brian. It worked pretty good in the past for a bit. I know these recent numbers aren't all time pr's, but I am keeping the top sets a bit in check. For bench, squat, and dead I want 10-12 reps on the top set of the 5 weeks, 8-10 on the 3's and 6-8 on the 1's. Oh press I dropped down to 8-10, 6-8, and 4-6.
    Last edited by joey54; 02-14-2013 at 03:31 PM.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

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