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531 cycle 26 wo531 deadlift

Posted by samuelminefee in Zach's Training, 24 July 2017 · 0 views

Sumo Deadlift

  • 340 Lb x 5 reps
  • 385 Lb x 3 reps
  • 430 Lb x 3 reps
  • 455 Lb x 1 reps

Sumo Deadlift (No Belt)

  • 340 Lb x 2 reps

Bodyweight

208 Lb



No additional notes



24 July 2017 - 06:55 PM

Posted by eyelevel4 in eyelevel4's conundrum, 24 July 2017 · 1 views

Low Bar Squat (No Belt)

  • 0 Lb x 20 reps
  • 45 Lb x 10 reps
  • 95 Lb x 10 reps
  • 135 Lb x 10 reps
  • 185 Lb x 5 reps
  • 225 Lb x 5 reps
  • 275 Lb x 5 reps

Low Bar Squat

  • 315 Lb x 5 reps
  • 315 Lb x 5 reps
  • 315 Lb x 5 reps
  • 315 Lb x 5 reps
  • 315 Lb x 5 reps

Bodyweight

213 Lb



No additional notes



24 July 2017 - 11:38 PM

Posted by ayezer in ayezer, 24 July 2017 · 2 views

Raw bench press 1 board

  • 315 Lb x 1 reps @ 8
  • 325 Lb x 1 reps @ 9 + 10 Lb Rep PR

Bench Press (Paused)

  • 285 Lb x 1 reps @ 7.5
  • 295 Lb x 2 reps @ 9.5

Bodyweight

179 Lb



Db triceps ext lying 15lb x 15. 20lb x 15 25 lbs x10



24 July 2017 - 06:10 PM

Posted by ojisan in ojisan, 24 July 2017 · 2 views

Low Bar Squat

  • 145 Lb x 5 reps
  • 165 Lb x 5 reps
  • 185 Lb x 5 reps
  • 200 Lb x 5 reps
  • 175 Lb x 5 reps

Ab Wheel (Kneeling)

  • 0 Lb x 10 reps
  • 0 Lb x 10 reps
  • 0 Lb x 10 reps
  • 0 Lb x 10 reps
  • 0 Lb x 10 reps

Bodyweight

180 Lb



No additional notes



Photo

24 July 2017 - 02:52 PM

Posted by Herc410 in Herc's Training Log, 24 July 2017 · 4 views

24/7/2017

 

Squat
135x3
225x2
250x2x6

 

Bench press
135x5
225x2
275x2x5

 

Spoto press
225x8x2

 

BB row
315x8x2

 

EZ curl
60x30x2

 

BW-111kg/244lbs

 

Solid 80%er, things moved really well.



Pause Sq x4 PR

Posted by MindofShadow in Mind of Shadow Training Log, 24 July 2017 · 5 views

Paused Squat (Low Bar)

  • 390 Lb x 4 reps + 5 Lb Rep PR
  • 340 Lb x 3 reps
  • 340 Lb x 3 reps
  • 340 Lb x 3 reps
  • 340 Lb x 3 reps
  • 340 Lb x 3 reps

Bodyweight

208 Lb





Back in the saddle, low bar squats

Posted by RJorg in Iron Grind, 24 July 2017 · 8 views

Low Bar Squat

  • 135 Lb x 10 reps
  • 245 Lb x 10 reps
  • 335 Lb x 10 reps
  • 425 Lb x 5 reps
  • 425 Lb x 10 reps + 90 Lb Rep PR

High Bar Squat

  • 135 Lb x 10 reps
  • 225 Lb x 10 reps
  • 315 Lb x 10 reps
Notes:

Slow descent, no lockout.



Bodyweight

196 Lb



Today is going to be a waddle day, I can feel it already.

 



Raw w/emotion

Posted by ape288 in 1400 Total @ 148?, 24 July 2017 · 4 views

At some point you realize that you have stopped working hard. You tell yourself you've been working hard all along, but then one day you work hard again and you realize that for a long time you haven't been. And then you realize why you have stopped making progress. You have forgotten how to train. You have forgotten the process of the grind, which is what made you in the first place. And you stopped putting your soul into it. The thing about squatting is, it's a primal endeavor. It's raw. It's life threatening. And as such, it requires an emotional response. I remembered this last night as I sat by myself in my gym and realized that I had forgotten how to train. I had forgotten how to grind, not physically but mentally. I had forgotten how to squat. Many people will tell you shouldn't train "on the nerve," and that certainly has great merit, but at the same time, if your training has no heart and no soul you will never break your limits. You have to find the middle. Learn when to throttle and when to pull back. Learn how to turn it off and only use it when it is absolutely necessary.

 

Yesterday was squat triples with 410. This session was better than 405, which was better than 395, which was better than 385. I still don't feel very strong at the lift, but I "remembered" some important aspects of my personal technique that started to make things feel much more solid than they have been. My depth was better as well. Hopefully, this trend continues. Next week I'll tackle 415.

 

7/23/17
Back squat(410)- 3,3,3,3,3
Walking Lunge(155)- 8,7,7,6

 

Pretty basic.

 



5x5 A Session 17

Posted by Undertaker283 in Undertaker283, 23 July 2017 · 8 views

Low Bar Squat

  • 45 Lb x 5 reps
  • 45 Lb x 5 reps
  • 95 Lb x 3 reps
  • 135 Lb x 3 reps
  • 175 Lb x 3 reps
  • 205 Lb x 5 reps
  • 205 Lb x 5 reps
  • 205 Lb x 5 reps
  • 205 Lb x 5 reps
  • 205 Lb x 5 reps

Bench Press (Touch & Go)

  • 95 Lb x 5 reps
  • 95 Lb x 5 reps
  • 95 Lb x 5 reps
  • 95 Lb x 5 reps
  • 95 Lb x 5 reps

Barbell Row

  • 95 Lb x 5 reps
  • 95 Lb x 5 reps
  • 95 Lb x 5 reps
  • 95 Lb x 5 reps
  • 95 Lb x 5 reps

Bodyweight

288.3 Lb



No additional notes



23 July 2017 - 07:08 PM

Posted by T_M in T_M's Blog, 23 July 2017 · 11 views

7-23-17 Sunday

 

Power Cleans (touch and go reps)
135 x 5
155 x 5
185 x 5
205 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

 

Rowing intervals 3 x 250 meters on 2:30 rest
Rate restricted to 35 spm
1. 44.2 seconds (1:28.4/500 meters)
2. 44.9 seconds (1:29.8/500 meters)
3. 45.3 seconds (1:30.6/500 meters)

 

Too tired after the PCs

 

Stationary bike 20 minutes, 210 cals



8 Weeks Out - July 23, 2017

Posted by BigLou2314 in 2017 Metal Militia "Old Iron Bull", 23 July 2017 · 5 views

Duffalo Bar Box Squats (bands)

  • 145 Lb x 3 reps
  • 235 Lb x 3 reps
Notes:

Bands/Chains total weight 200lbs. Weight listed is weight at top.



Duffalo Bar Box Squats (bands & chains)

  • 350 Lb x 3 reps
  • 445 Lb x 3 reps
  • 465 Lb x 3 reps + 5 Lb Rep PR
  • 510 Lb x 3 reps + 50 Lb Rep PR
Notes:

Bands/Chains total weight 200lbs. Weight listed is weight at top. Briefs on at 445lbs



Sumo Deadlift

  • 245 Lb x 1 reps
  • 295 Lb x 1 reps
  • 335 Lb x 1 reps
  • 355 Lb x 1 reps + 20 Lb Rep PR

Bodyweight

149 Lb



No additional notes



Quick Bodybuilding

Posted by LeoTouchdown in 上!!, 22 July 2017 · 11 views

Underhand Lat Pulldown

  • 89.9 Lb x 12 reps
  • 89.9 Lb x 12 reps
  • 110.2 Lb x 10 reps
  • 110.2 Lb x 10 reps
  • 110.2 Lb x 10 reps
  • 110.2 Lb x 10 reps

Low Incline Dumbbell Bench Press

  • 60 Lb x 12 reps
  • 60 Lb x 10 reps
  • 60 Lb x 10 reps
  • 60 Lb x 10 reps

Bodyweight

170 Lb



No additional notes



Grip Strength v.1

Posted by Baron in Baron, 22 July 2017 · 5 views

Hand Flash

  • 0 Lb x 125 reps
  • 0 Lb x 115 reps
  • 0 Lb x 105 reps

Ivanko Gripper

  • 47 Lb x 5 reps
  • 47 Lb x 5 reps
  • 47 Lb x 5 reps
  • 47 Lb x 5 reps
  • 47 Lb x 5 reps
  • 47 Lb x 5 reps

Dynaflex Ball

  • 0 Lb x 210 reps
  • 0 Lb x 150 reps
  • 0 Lb x 130 reps

Bodyweight

242 Lb



Done at home.



Heavy Upper

Posted by DOA in Redesign, Rebuild, Reclaim Part 2, 21 July 2017 · 12 views

Incline Bench Press

  • 225 Lb x 3 reps
  • 235 Lb x 3 reps
  • 255 Lb x 2 reps
  • 275 Lb x 0 reps
  • 185 Lb x 10 reps
  • 185 Lb x 5 reps
  • 185 Lb x 5 reps

Dips

  • 25 Lb x 12 reps
  • 25 Lb x 12 reps
  • 25 Lb x 12 reps

Bodyweight

196 Lb



Dumbbell Row 70 3 x 15
Band Face Pulls 3 x 25
Lying Extensions 65 2 x max
Band Curls black 3 x 20
Lateral Raises 22.5 3 x 12



Accessory Day.

Posted by alphadale in AlphaDales Log, 21 July 2017 · 10 views

Close Grip Bench Press (Touch & Go)

  • 140 Lb x 10 reps
  • 140 Lb x 10 reps
  • 140 Lb x 10 reps
  • 140 Lb x 10 reps

Bodyweight

183 Lb



DB shoulder press 3x8
rear delt 2x15
DB Row 2x12
abs



19 July 2017

Posted by crmoss in Spring 2017, 19 July 2017 · 10 views

Close Grip Bench Press (Touch & Go)

  • 45 Lb x 10 reps
  • 135 Lb x 5 reps
  • 225 Lb x 5 reps
  • 330 Lb x 2 reps + 85 Lb Rep PR
Notes:

Closer grip than my competition grip tonight. Had a little assistance on the last rep of the last set.



Bench Press (Sling Shot)

  • 365 Lb x 2 reps

Bench Press (Touch & Go)

  • 250 Lb x 7 reps

Bodyweight

228 Lb



No additional notes



19 July 2017 - 12:52 PM

Posted by ShooterX in Shooter's Blog, 19 July 2017 · 6 views

Paused Squat (High Bar)

  • 135 Lb x 2 reps
  • 175 Lb x 2 reps
  • 195 Lb x 1 reps
  • 200 Lb x 4 reps + 15 Lb Rep PR
  • 220 Lb x 1 reps
  • 240 Lb x 1 reps

3-Board Press

  • 135 Lb x 3 reps
  • 175 Lb x 3 reps
  • 225 Lb x 3 reps
  • 265 Lb x 6 reps
  • 285 Lb x 4 reps
  • 310 Lb x 2 reps
  • 265 Lb x 2 reps
  • 265 Lb x 2 reps

Bodyweight

255 Lb



No additional notes



Week 2 out- PA Strongest Day 2 - Lower

Posted by Sunami in Sunami's Blog, 19 July 2017 · 14 views

High Bar Squat

  • 45 Lb x 2 reps @ 4
  • 80 Lb x 2 reps @ 4
  • 120 Lb x 2 reps @ 4.5
  • 160 Lb x 2 reps @ 6
  • 185 Lb x 2 reps @ 7
  • 210 Lb x 2 reps @ 8
  • 235 Lb x 2 reps @ 9
  • 210 Lb x 4 reps @ 9
Notes:

Squat
Warm up:
Bar and roughly 30% (band around knees), 45% pause in hole on first rep, 60% perform all normal but glutes should be firing
Work up in sets of 2 at 70%, 80%, and 90% of 1RM roughly

 

Drop 10% and hit one set for max reps:

 

Continue to work off a 265# max



Conventional Deadlift

  • 135 Lb x 5 reps @ 4
  • 185 Lb x 5 reps @ 5
  • 245 Lb x 5 reps @ 7
  • 245 Lb x 5 reps @ 7
Notes:

Speed deadlift into touch and go RDL with eccentric
I know, sounds confusing. Just priming the body to pull fast for the contest. Pull the first rep from
floor like speed pull. At take a breath and lower slowly pushing butt back only like RDL. The second the bar touches the floor BAM! Fire the legs and glutes and hit one more rep. Do not bounce the weight off the floor

 

Work off of a 375# max.



Bodyweight

239 Lb



Banded Glute Hip Thrusts
1 warm up set of 10
One rest pause set of 30 ORANGE/GREEN/RED
(three bands x10
ORANGE/GREEN/RED, drop band, two bands x10ORANGE/GREEN, drop band, one band x10 ORANGE)
1 set of leg raises/knee raises to failure x25



17 July 2017 - 10:18 PM

Posted by Ramrod in Ramrod's Blog, 17 July 2017 · 16 views

Sumo Deadlift

  • 135 Lb x 10 reps
  • 200 Lb x 5 reps
  • 250 Lb x 5 reps
  • 300 Lb x 3 reps
  • 340 Lb x 5 reps
  • 370 Lb x 5 reps
  • 420 Lb x 20 reps

Compound Rows

  • 200 Lb x 10 reps
  • 200 Lb x 12 reps
  • 200 Lb x 12 reps

Lying Leg Curl

  • 100 Lb x 10 reps
  • 100 Lb x 12 reps
  • 100 Lb x 12 reps

Dumbbell Shrug

  • 110 Lb x 10 reps
  • 110 Lb x 10 reps
  • 110 Lb x 10 reps

Core Pulldowns

  • 200 Lb x 12 reps
  • 200 Lb x 12 reps
  • 200 Lb x 10 reps
  • 200 Lb x 8 reps

Bodyweight

197 Lb



No additional notes



Week 11 Day 1

Posted by Crmoss2 in Prep for USAPL SC Palmetto Classic 2017, 17 July 2017 · 15 views

Low Bar Squat

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 365 Lb x 1 reps
  • 405 Lb x 5 reps
  • 405 Lb x 5 reps
  • 405 Lb x 5 reps
  • 405 Lb x 5 reps
  • 405 Lb x 5 reps @ 7

Bench Press (Paused)

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 185 Lb x 6 reps
  • 225 Lb x 5 reps
  • 275 Lb x 5 reps
  • 275 Lb x 5 reps
  • 275 Lb x 5 reps
  • 275 Lb x 5 reps
  • 275 Lb x 5 reps @ 7

Conventional Deadlift

  • 135 Lb x 8 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 375 Lb x 1 reps
  • 425 Lb x 5 reps
  • 425 Lb x 5 reps
  • 425 Lb x 5 reps @ 7

Bodyweight

225 Lb



No additional notes





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