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PostPosted: Tue Apr 11, 2006 6:15 am 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
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Location: pittsburgh, pennsylvania
4-10-06, max effort squat

rack pulls (2" below knee cap)(6): 135x5, 245x3, 335x3, 385x1, 445xF (f*ck you), 445x1 (still sucked)
glute/ham raise (4): +35x8x4 (hard)
band pulldowns (4): to failure
rev hypers (3): 275x8, 320x8x3
band roundback goodmornings (#5 band)(2): x5x2
horizontal back hypers (2): body x 6, body x 10

i really couldn't be more dissapointed in my pulling. 445 only went up because of temporary insanity that had me muscling up the weight with horrible technique. while seeing my bench and squat skyrocket, my deadlift has not improved much at all, maybe even regressed. its really quites simple, my technique is no good and my lower back strength is ten-fold my upper back strength. for now on you are going to see me do some much more intensive back work (horizontal back hypers and such) to get my middle/upper back on par with my lower back. amazingly my back actually feels good this morning as somehow i was able to sleep the entire night on my back (sleeping on floor). anyway, back to the drawing board.


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PostPosted: Wed Apr 12, 2006 7:57 pm 
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Manatee
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Location: pittsburgh, pennsylvania
4-12-06, max effort bench

floor press (5): 45x5, 135x5, 185x3, 205x1, 225x1 :D
tate press (4): 20x12, 30x10, 35x8x2
lat pulldown (3): 120x12, 140x12, 160x10
45 deg tri pushdown (deload a little)(3): 80x10, 90x10, 100x10
face pulls (3): 90x12, 100x12, 110x12
dumbbell overhead (4): 30x6, 40x6, 50x5, 55x4

rather strong session. got a nice floor press PR. it was uneven, but i'm still taking it as my elbows hit the floor unevenly every time. took it easy on my triceps after that as they were fried. got too exhausted after my 3rd set of lat pulldowns that i opted against another. i dread to see what my pull ups look like now. pretty pleased with my overhead effort as well. shoulder strength is slowly coming back.


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PostPosted: Fri Apr 14, 2006 11:23 pm 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
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Location: pittsburgh, pennsylvania
4-14-06, dynamic squat

speed box squats (#3 bands)(12): 55x5, 145x3x2, 175x2, 195x2x8
dec glute ham raise (4): body x 12 x 4 :D
band pulldowns (4): to failure
rev hyper (3): 275x8, 320x8x2

okay session. box squat was a little slow. maybe not slow, but not explosive. in defense my legs were very sore from jogging the day before (1st jog this year). very pleased to get the 12x4 on the dec glute ham raise. guess my hamstrings were alright. rev hypers were solid. going to bump the weight up next session.


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PostPosted: Fri Apr 14, 2006 11:25 pm 
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Stegosaurus

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3110
still havent slept yet david. :shock:

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People reviled today for their activism will be tomorrow's angels, and people respected today for their power will be tomorrow's demons. History will absolve us and condemn them. ~ Paul Watson


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PostPosted: Fri Apr 14, 2006 11:30 pm 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
Posts: 446
Location: pittsburgh, pennsylvania
poor nat, you're going to end up like one of those people you see in the movies :(


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PostPosted: Mon Apr 17, 2006 7:59 pm 
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Manatee
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Location: pittsburgh, pennsylvania
4-17-06, max effort squat

14" cambered bar good mornings (6): 75x5, 125x5, 165x3, 215x1, 255x1, 275x1
glute/ham raise (4): +35x10x3, +35x8
band pulldowns (4): to failure
rev hypers (3): 300x8, 330x8x2
horizontal back hypers (3): body x 10, +20x6 (ouch), +10x6

strong session. cambered bar good mornings went pretty well. kept the bar more steady. once again the depth on the last set was not very impressive. glute/ham raises were exhausting. couldn't get the last 2 reps i wanted. went up a bit on reverse hypers. i dread doing these anymore because they take so so much out of me. finished with some back hypers. +20 didn't go so well as my back was already so worked over. +10 felt good. i have a long way to go until i am on par with the +90 i was doing at 45 degrees. perhaps i already am and don't realize it.


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PostPosted: Thu Apr 20, 2006 6:47 am 
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Manatee
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Posts: 446
Location: pittsburgh, pennsylvania
4-19-06, max effort bench

2 board bench (6): 45x5, 135x5, 185x3, 205x1, 225x1, 235xF
tate press (5): 20x12, 30x10, 35x8, 40x7, 40x6
long pull (4): 120x12, 150x6, 170x5, 170x5-F
2 hand tri pushdown (4): 85x10, 100x10, 110x10, 120x7-F
dumbbell overhead (4): 35x6, 45x6, 55x5, 60x3-A

very strong session. finally got over the 225 barrier on the 2 board bench. 235 went up about 3 inches and i held it there for about 5 seconds or more, but just coudln't get it up any higher. strong on tate press and long pull. average output on pushdowns. good overhead outing. only 3 reps on 60s, but i'm getting there.


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PostPosted: Fri Apr 21, 2006 9:22 pm 
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Manatee
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Location: pittsburgh, pennsylvania
4-21-06, dynamic sqaut

speed box squat (11): 55x5, 145x3x2, 165x2x8
band pulldowns (4): to failure

brief squatting session. got my scottish games competition tomorrow so i took it easy. probably going to be upping my dynamic squat numbers soon as they are feeling low. tomorrow is going to be tough, last time i was totally sore for 2 days afterwards. this time though i have some powerlifting under my belt with significantly more strength and especially in my lower back. also this time i don't have a bad shoulder (usuall) so now i can see what i am really capable of. okay, enough talk, i'll let you know how it goes and what improvements i made.


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PostPosted: Sun Apr 23, 2006 6:10 pm 
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Manatee
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Location: pittsburgh, pennsylvania
4-23-06, dynamic bench

"speed" bench (#2 bands)(12): 45x5x2, 65x3, 85x3x8
close-grip 5 board bench (6): 135x5, 185x3, 225x3, 255x3, 275xF :cry:
rolling tri ext (4): 20x10, 30x10, 35x8x2
lat pulldown (4): 120x10, 140x10, 160x8x2
tri pushdown (3): 80x10, 100x10, 110x10
face pulls (3): 85x12, 100x12, 110x12
inc dumbbell bench (4): 45x6, 55x6, 65x5, 75x3

bad session. the #2 bands just kill me. 65 went fine. 85 felt like a ton. that's why i had to add the quotes to the word speed. close grip didn't go well either as i was so so tired from the "speed" benching. everything else was average, but i finished strong on the inc dumbbell benching. next session already.


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PostPosted: Mon Apr 24, 2006 10:23 pm 
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Manatee
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Location: pittsburgh, pennsylvania
4-24-06, max effort squat

straight bar box squat (8]: 145x5, 195x3, 235x3, 285x1, 325x1, 355x1, 375x1, 400xf
glute/ham raise (4): +35x12x2, +35x10, +35x8
band pulldowns (4): to failure
rev hypers (3): 300x8, 330x8x2

best way to comeback from a bad session is to have an outstanding one. i put up 355 for a 10 lb PR, then destroyed 375 for a 30 lb PR. went for it all with 400 and got a couple inches off the box, but got stuck and ended the lift there. i was so pumpeed about getting the big squat in convincing fashion. got some more reps on the glute/ham raise and did another strong rev hyper session. after that i could barely tie my put on my street shoes without wincing with lower back soreness. rev hypers after heavy squatting is a brutal combination.


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PostPosted: Thu Apr 27, 2006 6:38 am 
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Manatee
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Posts: 446
Location: pittsburgh, pennsylvania
4-26-06, max effort bench

3 board bench (9): 45x5, 135x5, 165x3, 185x3, 205x1, 225x1, 245x1, 255x1, 265xF
lying tate press (4): 20x12, 30x10, 35x8, 40x6
machine high row (4): 90x12, 180x10, 230x6, 270x5
tricep overhead machine (#4 band)(4): 35x8, 50x8, 60x6, 70x6
hammer strength super incline (3): 100x10, 190x5, 210x3

another great session. hit 245 for an easy 10 lb PR and then 255 for a 20 lb PR. 265 got a couple inches off the boards, and almost got it, but just not enough in the tank. my form was outstanding on all the lifts, except for the lockout as i am getting a bad habit of pushing the bar back into the supports instead of holding the lockout. got to fix that. everything else was solid and added some weight on the super inc machine. hope to get 5 reps there next time.


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PostPosted: Sat Apr 29, 2006 7:19 am 
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Manatee
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Posts: 446
Location: pittsburgh, pennsylvania
4-28-06, dynamic squat

speed box squat (#3 bands)(11): 55x5, 145x3, 165x2, 185x3x8
dec glute/ham raise (arms across chest)(4): body x 12 x 2, x10, x7
band pulldownds (4): to failure
rev hypers (3): 320x8, 340x8x2

okay, not another super session, but pretty good. getting more and more comfortable on the box squatting. my new rotation will be 185/195/205. put my arms across my chest on the dec glute/ham raises. made them a little harder than just letting my arms hang. after i master this, i'll go for hands behind head. did some heavier weight on the rev hypers. good execution as well.


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PostPosted: Mon May 01, 2006 7:31 am 
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Manatee
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Posts: 446
Location: pittsburgh, pennsylvania
4-30-06, dynamic bench

speed bench (#1 bands)(12): 45x5x2, 75x3, 95x3x8
4 board close-grip bench (5): 135x5, 165x3, 195x3, 215x3, 235x3
rolling tri ext (4): 20x10, 30x10, 35x8, 40x4
lat pulldown (4): 120x6, 150x6, 170x6x2
tri pushdown (4): 85x10, 100x10, 110x10, 120x10
face pulls (4): 95x12, 110x12, 120x12, 130x10

never thought i'd say 95 witht the #1 bands was easy, but comparred to the #2 bands they were. happy to get off of the #2 bands and back to functional reality. these actually had some velocity to them relatively speaking. gutted out 4 board cloe grip to get a 10 lb PR. they were hard. after this my triceps are murdered so the rolling tri ext were pretty weak. did get 120x10 on the pulldowns so that was improvement. also went up on face pulls a little. this is pretty much the only trap-intensive lift i do regularly, and well, they work pretty damn well.


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PostPosted: Tue May 02, 2006 7:04 am 
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Manatee
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Location: pittsburgh, pennsylvania
5-1-06, max effort squat

good mornings (7): 45x5, 95x5, 135x5, 185x3, 225x1, 275x1, 315x1
glute/ham raise (4): 45x8, 35x8x3
band pulldowns (4): to failure
rev hypers (3): 320x8, 355x9, 355x9
leg ext (3): 80x12, 100x10, 120x9

another solid session. good mornings are really coming into their own for me. 275 was real good with some respectable depth. 315 didin't go down too far, but a good effort anyway. had trouble holding the 45 lb plate on the rev hyper. not so much holding onto it, but doing it in a way that i won't bump my chin on the bottom of the lift. dropped back down to 35s. rev hypers were actually kind of easy this week. not sure why, buti could have done 10 reps if i wanted to. threw in some leg ext at the end as i want to toughen up my knees.


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PostPosted: Thu May 04, 2006 6:25 am 
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Manatee
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Location: pittsburgh, pennsylvania
5-3-06, max effort bench

4-board bench (8): 135x5, 175x3, 205x3, 225x1, 255x1, 275x1, 285xF, 285x1 :D
inc tate press (4): 25x10, 35x10, 40x8, 45x4
long pulll (4): 120x6, 150x6, 170x6, 180x5
45 deg tri pushdown (3): 85x10, 100x10, 110x10

great session. my bench techniqe is getting better and better as is my stength. 275 went up rather convincingly. first attempt at 285 was way too high and didn't go anywhere, but in knew i could get it. tried again and gutted out the rep. felt awesome about it afterwards. everything else was solid and i had to leave early before i got to shoulder press (which i now regret).


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