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 Alex's Training log

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apdirienzo
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PostSubject: 6/19   Wed Jun 19, 2013 6:35 pm

Snatch
warm ups
70kg
75kg
80kg

Behind Neck Jerks
3x90kg
3x100kg
110kg
115kg

Bench Press
warm ups
5x225 lbs
3x235
3x245
3x255

3x15x185lbs w/feet up on bench

Incline Db press
3x10x55

Medicine ball chest passes
25lbs

Notes: Fun and exhausting lift session today.
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Seth
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PostSubject: Re: Alex's Training log   Wed Jun 19, 2013 6:57 pm

Is 3x255 a PR? Good stuff man!
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apdirienzo
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PostSubject: Re: Alex's Training log   Wed Jun 19, 2013 7:03 pm

Thank you. it was a new pr for me.
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apdirienzo
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PostSubject: 6/20   Thu Jun 20, 2013 7:28 pm

Squats
Warm ups
5x5x325      +10lbs PR  

Back Extensions
4x12x35

Biceps Routine
gotta get that bro swole on
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apdirienzo
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PostSubject: 6/24   Tue Jun 25, 2013 8:39 pm

Bench
Warm ups
2x8x205
8x215
7x225

Floor Press
5x225
5x235
2x5x245
5x225

Holy burning triceps

Incline DB Press
12x75
12x80
10x85

Cable Flys
4x15

Skull Crushers
3x8

Cable Push Downs
3x8

Notes: A good day
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apdirienzo
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PostSubject: 6/25   Tue Jun 25, 2013 9:01 pm

Deadlift
Warm Up
5x365
5x405
5x415
5x425
3x440     Tried going for a 5 rep PR 

Pull ups
12xBW Pronated
8x +25 Pronated
2x8x +25 Supinated 
12xBW Widegrip 

Seated Row
3x10

Lat pull down
3x10

Bent over BBrows
3x12x185

Face Pulls
3xalot
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Keosawa
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PostSubject: Re: Alex's Training log   Wed Jun 26, 2013 11:13 am

All that deadlift volume brought a tear to my eye.
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apdirienzo
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PostSubject: 6/27   Thu Jun 27, 2013 8:42 pm

Squats
Warm ups
2x5x325
5x330        
5x335         +10 PR
3x340         Shout out to Kyle for the spot

Leg extensions
3x12

Abs
Cable twists
cable crunches
side crunches

Notes: I had a +10 Pr today which was awesome. I went for another +5 PR but could only get 3 reps before Kyle had to save me. Rep 3 felt smooth but i hit a sticking point on 4 and got buried.
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Quadfather
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PostSubject: Re: Alex's Training log   Fri Jun 28, 2013 6:44 am

apdirienzo wrote:
Rep 3 felt smooth but i hit a sticking point on 4 and got buried.

Stay safe, OP. Whey to bee safe keosawa

_________________
Another 45 please...
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apdirienzo
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PostSubject: 7/1   Mon Jul 01, 2013 6:58 pm

Squats
Warm ups
3x15x225    

Push Press

DB Lat Raises

Front Raises
45lbs plate

Reverse Cable Flys

Notes: I forgot my belt so i decided to go with light weight and hit some higher reps
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apdirienzo
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PostSubject: 7/2   Tue Jul 02, 2013 10:25 pm

Deadlifts
warm ups
5x365
5x405
5x425
4x440     This was a +1Rep PR at this weight

Pull Ups
3 sets with +30lbs
2 sets no weight

Bent Over Close Grip Row

Wide Grip  Lat Pull Down
4x8

DB Rows
3x12x85

Ab Routine


Notes: All is well
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Keosawa
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PostSubject: Re: Alex's Training log   Tue Jul 02, 2013 11:08 pm

You're in range of 500 now.
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apdirienzo
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PostSubject: Re: Alex's Training log   Tue Jul 02, 2013 11:28 pm

KKeough wrote:
You're in range of 500 now.

That's my goal next time I try to pull a PR single. When i PRed my current 485 i could only do 405 for 3s and now that is an easy 5rep. I defiantly think i can get that 500.
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Keosawa
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PostSubject: Re: Alex's Training log   Tue Jul 02, 2013 11:48 pm

If you're pulling 440x4 after that amount of work, then it should be there for you whenever you want it.
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apdirienzo
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PostSubject: 7/3   Wed Jul 03, 2013 6:26 pm

Clean+C&J
90kg
100kg
105kg
110kg

Bench Press
3x225
3x245
1x275  
1x285   +20PR
1x300 Failed
10x225
2x15x185

Med Ball Chest Pass

Thick Bar Curls

Notes: I hit a +20PR on my bench after a good olympic lifting session. I went balls out and tried to get 300, a goal of mine ive been wanting to get, but couldnt get it. On a fresh day with less work beforehand i should be able to get it.
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apdirienzo
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PostSubject: 7/8   Mon Jul 08, 2013 6:49 pm

Deadlifts
405
465
500  +15 PR
510
3x10x315

Wide Grip Pull ups
3x15xBW

Seated Cable Rows

Lat Pull Down

Pendlay Rows


Notes: Went for singles today and pulled a +15 PR. It felt great!


Last edited by apdirienzo on Mon Jul 08, 2013 11:12 pm; edited 1 time in total
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Keosawa
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PostSubject: Re: Alex's Training log   Mon Jul 08, 2013 10:42 pm

Welcome to the 500-lb. club, TS.
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apdirienzo
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PostSubject: 7/10   Wed Jul 10, 2013 8:46 pm

Squats
Warm ups
5x315
3x5x325
6x325
3x10x225

Bicep Routine

Notes: Time to add more weight next week.
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apdirienzo
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PostSubject: 7/12   Sat Jul 13, 2013 5:02 pm

Bench
Warm ups
5x205
5x225
5x235
5x245
4x255

Behind Neck Press
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apdirienzo
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PostSubject: Back at it again   Thu Sep 12, 2013 4:14 pm

Well after a long hiatus and a month and a half of inconsistent lifting im back to a training schedule. Currently I am doing my best to stick with focusing on powerlifting but im currently required to do the developmental training program for the football team because i am interning with Chris Doyle. Despite 3 days of non ideal lifting im gonna do my best to keep this log up to date.
here we go.



9/12
Deadlifts
8x150kg
8x170
8x170
8x180
8x190 (418) PR

Pullups
4x15xbw           Switched grips each time

SA Standing Cable Row
3x15

Lat Pull Down
4x8

Pendlay Rows
4x7


Notes: This is my second time deadlifting in a month and a half so i was very happy with the results. Im gonna be doing higher reps for my lifts for the next week or two to try and get my work capacity back up.
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Keosawa
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PostSubject: Re: Alex's Training log   Thu Sep 12, 2013 4:45 pm

Juicy deadlifts.
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apdirienzo
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PostSubject: 9/17   Tue Sep 17, 2013 4:23 pm

Shit worth logging from football dev. 1 lift week 4
front squat
3x235
3x255
2x265   failied on the 3rd



Military press
3x135
3x140
3x150
3x160
8x140
15x100

DB Military Press
8x65
8x70
2x8x75

Lateral Cable raise

Front raise w/ plate
3x8x25kg

Thick bar Curls
Hammer Curls

Notes: Did a shit ton of stuff but it all went well. I need to front squat more also.
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apdirienzo
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PostSubject: 9/20   Sat Sep 21, 2013 7:49 pm

Snatch Complex: S+3xOHSQT+HS
3sets@60kg

Squats:
5x5x315  @3min rests

GHR+Back Extension  5x+5x
4sets

B1: Barbell Curl x8
B2: Mini band hip abduction x15
B3: Mini band scap retract x15
4sets

Notes: I usually wait a long time between sets, 8-10min, but i decided to change it up and go with shorter rests. This defiantly added a new element.
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apdirienzo
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PostSubject: 9/23   Mon Sep 23, 2013 3:22 pm

Footbal Workout
Pause Back Squats
220x3
235x3
250x3

Pull ups
3x5x60

Militry Press
4x120
4x135

GHR
6xbw

1/4 Squats
3x405
3x495
2x585
1x600

Notes: I kept to the required workout today and only added 1/4 squats. I did the 1/4 squats to try and get used to having max weight on my back and above. It was interesting to see how hard the first rep on most of the weights were in comparison to the second or third rep. I defiantly think messing around with these helped wrap my mind around the feel of the heavier weight.




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apdirienzo
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PostSubject: 9/24   Tue Sep 24, 2013 1:29 pm

Football Lift
Hang Clean
2x170
2x180
2x190

Bench
5x185
3x5x215


My Workout

Deadlift
3x120kg
3x170
3x200 (440)
3x209 (460)   PR

Floor Press w/ pause
3x220
1x265
1x275
1x285
1x295
1x300

Dips
4x?xBW

Notes: Pulled a new 3rep deadlift pr. Floor presses went better then i thought so i kept climbing. I went for near max reps on the dips and didnt feel like counting that much.
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