jamesxvx Posted October 29, 2012 Author Share Posted October 29, 2012 Back at it today. Military Press. October 28, 2012.Barx1095x6115x5125x5135x5135x5 145x2 Shrugs225x10225x10275x10275x8 EZ bar curlsbar+50x10bar+50x10Bar+60x8Bar+60x5 Shoulder Press45x1045x835x835x6minute rest in between. Link to comment Share on other sites More sharing options...
jamesxvx Posted October 29, 2012 Author Share Posted October 29, 2012 October 29, 2012.BenchWarm UpBarx1095x8115x6135x6155x5175x5185x4155x10155x8155x6 One Arm Rows60x1070x1070x1080x10 DB Bench45x1050x850x545x845x8Definitely felt the strength loss here. Tricep Pull downs45x1545x1545x15 Hanging Leg Raises3 sets of 10 face Pulls85x15120x10120x15120x15 An alright bench to get back at it. I knew I wasn't going to go into it with all my strength after missing two weeks out, but overall I'm happy.Back to eating clean and plenty of nutrient dense foods to make up for the crap I ate at home. Link to comment Share on other sites More sharing options...
jamesxvx Posted October 30, 2012 Author Share Posted October 30, 2012 October 30, 2012.Deadlifts.135x5225x5275x5315x5365x5405x2405x2405x1 Speed Triples365x3365x3365x3315x3315x360 seconds rest in between. Bent Over Rows135x10155x10165x10155x10 Close Grip Cable Rows135x10150x10150x10 Wide grip Cable rows120x10135x10120x10120x10 Ripped a callous on the speed pulls today. Fresh skin that grew over on the break is now gone again.Filing it down and cleaning up my hands really well. Link to comment Share on other sites More sharing options...
jamesxvx Posted November 2, 2012 Author Share Posted November 2, 2012 November 1, 2012SquatsWarm UPBarx10135x5185x5225x5245x5265x4275x2285x1 Went for 295 as a single today and failed on both about half way up. Lost my confidence and the flow in my workout. Definitely going to be working at my squats and my other lifts as much as I can. I really want to be as strong as I can be, and those two weeks off really hurt my progress. 225x3x5Speed squats, pause at the bottom, ATG Standing calf Raises280x10360x10400x10 Leg Curls/Extension105x10120x10165x10 Had to cut the workout short since I had class today. Link to comment Share on other sites More sharing options...
jamesxvx Posted November 5, 2012 Author Share Posted November 5, 2012 November 4, 2012.MPWarm upbarx1095x5115x5125x5135x5140x5145x3 One armed rows60x1075x1085x1085x10 PB DB shoulder press40x1045x1045x1045x10 Shrugs225x10275x5225x10225x10 Lat pull down90x10135x10135x10135x10 Link to comment Share on other sites More sharing options...
jamesxvx Posted November 6, 2012 Author Share Posted November 6, 2012 Bench November 5, 2012.Warm Upbarx1095x6115x6125x5135x5155x5185x4195x3205x2225x1 PB Dropset from 185 to 155 x10 Facepulls135x25, 145x15, 150x15, 135x10, 145x10, 135x10, 135x10 100 Incline sit ups, 4 sets of 25 with one minute rest. DB Bench45x1045x1050x1050x7 Link to comment Share on other sites More sharing options...
jamesxvx Posted November 7, 2012 Author Share Posted November 7, 2012 November 6, 2012.Back.Deadlifts135x5225x6295x5315x5 (Double over hand up to this point then hook)365x5395x3405x2425x1 Deficit pulls335x8275x5315x56" deficit Bent Over rows155x10165x10165x10175x6185x3 Cable rows120x10135x10150x10165x10 Link to comment Share on other sites More sharing options...
asparagus Posted November 7, 2012 Share Posted November 7, 2012 Nice, pulling heavy with hook grip! Have you been working on it for a while or did you just try it out this time? I've been trying to work the hook grip into my lifting a bit more, hopefully I'll be able to hit my final heavy deadlift sets with it soon. Link to comment Share on other sites More sharing options...
jamesxvx Posted November 8, 2012 Author Share Posted November 8, 2012 I just tried it out for a change, I'm trying to get my grip strength up. Slowly and surely its getting there! Link to comment Share on other sites More sharing options...
jamesxvx Posted November 10, 2012 Author Share Posted November 10, 2012 Squat, November 7, 2012.135x5185x5225x5245x5265x5275x3285x2 Stoked on this, not a PB, but I felt strong and could have done more but didn't want to tax my body too much before my accessory. I also tried for maxes last week.Drop Set from 275 down to 185 for 20 reps. Front Squats135x10185x5205x3225x1 PB on a front squat, could have gone heavier, but was happy with my progress with this lift. Standing calf raises360x10x3380x10 Leg extension120x10145x10180x10195x10 Link to comment Share on other sites More sharing options...
jamesxvx Posted November 10, 2012 Author Share Posted November 10, 2012 MP, November 9, 2012.Barx595x5115x5125x5135x5 For reps thats a PB145x3150x3155x1 PB 160x1 Failure ( Made it about half way and didn't want my form to falter)Drop set from 150 to 135 for ten reps. Shrugs225x10275x10295x10 Preacher curl machine (So many people using freeweights, it was nuts)95x10105x10dropset from 105-90x10 DB shoulder press40x1045x1050x850x5Trying to get up to 60 lb dumbbells soon. Weighed in around 175 today. Link to comment Share on other sites More sharing options...
jamesxvx Posted November 12, 2012 Author Share Posted November 12, 2012 November 11, 2012.Only one at the gym that gave a minute of silent at 11 for Remembrance Day. Least I could do. Benchbarx595x5135x5155x5175x5185x5195x3205x2Drop set from 205-155 x 10 reps DB bench45x1050x1055x860x6 PBTrying to get more weight with the DBs. Face pulls x100 120-135lbs Tri pulls45-65 x 100 reps Hanging Leg raises3x12 Link to comment Share on other sites More sharing options...
jamesxvx Posted November 13, 2012 Author Share Posted November 13, 2012 November 13, 2012.Deadlift135x5225x5275x5315x5365x5405x3425x1445x1 PBDidn't know I was going to go try for a max today on deadlifts, but I was feeling like shit and used a lot of that to power through the last couple of pulls.I could have definitely done two reps at 425, but wanted to save my strength for 445. Deficit pulls225x3x5Speed pulls at a 6" deficit. Bent over rows135x10155x10165x10165x10 100 incline sit ups. I was pretty tired after the sit ups that I skipped cable rows. weighed in at 175 today. Link to comment Share on other sites More sharing options...
jamesxvx Posted November 15, 2012 Author Share Posted November 15, 2012 November 14, 2012.SquatsBarx10135x5185x5225x5265x5275x5295x3315x1 PBRight to parallel and up with a bit of trouble. My core work lately definitely helped out a ton on this lift.275x3, 265x3, 255x3, 245x3, 225x4, 205x4. Straight Legged deadlift135x10225x10225x5 Leg PressWeights for each leg.135x10180x10205x10225x10 Standing Calf Raises320x10400x10400x10 Leg Extension165x10210x8190x10 Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 16, 2012 Share Posted November 16, 2012 Very solid squats there mate, a lot of work before your final set so if that was a little less it might not have felt so much of a struggle.Keep up the great work, I'll try to check in here more regularly. What is the main goal(s) that you're working towards? Let me know if I can help with anything - I just gave VeganRossco one of the 5/3/1 ebooks. Just yell out haha.Have a top weekend matey MF. Link to comment Share on other sites More sharing options...
jamesxvx Posted November 17, 2012 Author Share Posted November 17, 2012 Yeah I definitely hit some more reps than I should have for a max day. I really wanted to put my legs through hell. I'm mainly a powerlifter, I have a open meet in May that I'm training for. I'm starting to cut for the lower weight class slowly so I don't lose a lot of strength toward the comp. sitting at 175 now, need to get down to 163, which I know can happen. I actually have the 5/3/1 book, and I've been using the routine for a while now. Thanks for the help MF Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 17, 2012 Share Posted November 17, 2012 Good luck man, I'm here if you need anything. What weight class are you going to drop down to? What federation is the meet, IPF? Link to comment Share on other sites More sharing options...
jamesxvx Posted November 17, 2012 Author Share Posted November 17, 2012 I'm trying to hit the 163 lb class since I'm 175 now with bit of fat to get rid of. Its IPF, Ontario's powerlifting union. Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 17, 2012 Share Posted November 17, 2012 Sounds awesome mate. You've got plenty of time to get ready, you can even drop down to the mid 160's to train at and lose a couple of pounds the week leading into the meet. That's pretty easy, just water & food manipulation. I'll be following along James MF. Link to comment Share on other sites More sharing options...
jamesxvx Posted November 18, 2012 Author Share Posted November 18, 2012 That's what I'm thinking man. If I cut down slow towards the 160s and get my strength up within the weight class I should be a strong contender. I've been following your journal for a while man. Your lifts are super impressive, and your form is spot on. Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 18, 2012 Share Posted November 18, 2012 I honestly think you will go pretty well. What do you think you would be capable of lifting? Have a look at some results of the guys that are doing well in your class, that way you have a good base point to aim for. I'm looking forward to see how you go, will be your first meet right? Link to comment Share on other sites More sharing options...
jamesxvx Posted November 21, 2012 Author Share Posted November 21, 2012 First meet is correct! I'm sitting right now in class II with my lifts, so I'm hoping to boost that up to Class I by may. Link to comment Share on other sites More sharing options...
jamesxvx Posted November 21, 2012 Author Share Posted November 21, 2012 MP November 19, 2012.Barx595x5115x5125x5135x5145x3145x3Drop set from 145 down to 115 x 10 reps.Shrugs225x10275x10315x8225x10 Shoulder Press DB45x1050x1055x850x5drop set to kill my shoulders down to 20 lbs. EZ bar curlsBar + weight40x1050x1055x1055x8 Link to comment Share on other sites More sharing options...
jamesxvx Posted November 21, 2012 Author Share Posted November 21, 2012 Bench Day, November 20, 2012.100 incline sit ups. Benchbarx1095x5115x5135x5155x5175x5185x4205x3225x3 PB (I had a spotter, and honestly this felt light. I'm sure he helped me on the last two reps)Drop set from 175 down to 145 x12 Face pulls 110x75 repsTri Pull downs 45 -60 lbs x 75 reps One arm rows75x4x10 Lat pull downs120x10135x10150x8135x10 DB bench45x1050x1050x850x6 Link to comment Share on other sites More sharing options...
jamesxvx Posted November 23, 2012 Author Share Posted November 23, 2012 Deadlift November 22, 2012 135x5225x5315x5365x5405x4 Rep PBI tried for a 450 pull but was done from the 405s. I always go for maxes, I need to stop. haha Bent over rows135x10155x10165x10175x10 Good mornings135x10x3 Cable rows135x10150x10165x10 Hanging leg raises 3x10 Link to comment Share on other sites More sharing options...
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