| Alex's Training log | |
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+5Nathan Poage babyeater apdirienzo Quadfather Keosawa 9 posters |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 Class I
Posts : 752 Join date : 2012-07-31
| Subject: Re: Alex's Training log Wed Jun 19, 2013 6:57 pm | |
| Is 3x255 a PR? Good stuff man! | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: 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 Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
| Subject: 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 | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Alex's Training log Tue Jul 02, 2013 11:08 pm | |
| You're in range of 500 now. | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: 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 Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Alex's Training log Mon Jul 08, 2013 10:42 pm | |
| Welcome to the 500-lb. club, TS. | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Alex's Training log Thu Sep 12, 2013 4:45 pm | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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 Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 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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