Illuminati's Training Log

[Illuminati]

8Feb05

ME Squat/Deadlift

Arched Back GM's
45x3
135x3
185x3
225x3
275x3
315x1
365x1
365x1

Rack Pulls w/plates 2" off ground
315x1
405x1
455x1
495x1

Ham Curls
150x10,10,10

Kneeling Squats
225x5
315x5
365x5
405x5

Deads
225x1
225x1
275x1
315x1
365x1
405x1
495x1
545xf

Wasn't my intention to go heavy on the deads. felt shitty about my rack pulls, even though we weren't gonna do those heavy. felt my form was off. so i decided that i was gonna do some form work, while my training partner did some light cardio. wasn't gonna go over 315, but something kicked in, and i decided to go heavy. i tweaked my stance a little, and everything was flying up, so i figured that i'd go for it. i should be able to pull the 545. i thought about it too much, and allowed myself to arch my back, instead of staying tight, so i dropped the weight before i hurt myself.

 

[Illuminati]

10Feb05

DE Bench

Bench
185x10
225x10

Speed Bench w/ 60lbs of chain
225x3, 9 sets

4 Board Press
315x3
365x3
405x3
435x3
475x1

Seated Rows
200x10
250x8
300x8,8


WOW. couldn't believe that i hit 475 today on the 4 Board press. in the 8 weeks my bench has sky rocketed. mostly because i have learned to get a better arch, keep my back tighter, tuck the elbows more, and really learn how to get a lot of leg drive into my lift. plus i have managed to shorten my bench stroke by about 4 inches by messing with my set up.
didnt do any extension work today. got set up to do them w/ an EZ bar, started to lower it, felt a pain in my left elbow. so i put it down. then tried doing them with 40lb DB's, and my body wasn't hearing it. so i decided not to do any tri work today.

 

[Illuminati]

12Feb05

DE Squat/Deadlift

12" Box Squats (warm up)
135x3
225x3
275x3

12" Box Squats with green bands choked on bottom rack
225x2 5 sets
265x2 3 sets

Speed Deads Sumo Style
315x1
365x1
405x1
455x1,1,1
500x1

Pull Throughs
165x10,10

Back Extensions
200x12,12,12

Ab Work
Laying flat, with legs straight out, db on chest
80x10
140x10,10,10


i have switched my stance from a conventional dead to a sumo, as i have yet to find a grove in the conventional. the sumo style seems to fit me much better, but i am still slow off the floor. a few weeks of working the sumo form so that i get more comfortable with it, and i think my deads will make big gains.
todays AB work was insane. i was joking around with my training partner during the workout that i was gonna take the biggest DB that was in the gym, and do the lying sit-ups with it on my chest. we got to doing abs, and he grabbed the 80. i was up first. the 80's were a joke today. he says up next, the 90's. as he put away the 80's, i grabbed the 140. he told me that he didn't think i would be able to get off the floor, so i proceeded to do 3 sets of 10.

 

[Quadsweeps Sister]

12Feb05

...we got to doing abs, and he grabbed the 80. i was up first. the 80's were a joke today. he says up next, the 90's. as he put away the 80's, i grabbed the 140. he told me that he didn't think i would be able to get off the floor, so i proceeded to do 3 sets of 10.

Strong Abs!!! wow...

 

[Illuminati]

13Feb05
ME Bench

Bench
135x3
225x3
275x3

Shirted Bench
315x3
365x3
405x1
405x1
440x1 <--PR

This was my first time trying out the shirt. Couldn't get the groove down. All of the lifts flew up. Once i start to get it down, and get more comfortable with it, my bench should skyrocket.
This is all the work i did today. was feeling kind of worn out.

 

[Chambewy20]

What kinda shirt do you have?

 

[Illuminati]

What kinda shirt do you have?

i just got an Inzer HPHD, double ply

 

[Illuminati]

16Feb05

ME Squat/Dead

Box Squats @ Parallel
135x3
185x3
225x3
275x3
315x3
365x1
405x1
425x1
435x1

Arched Back GM's
135x10
185x10
225x10,10

AB Work
Sit-ups with legs straight out
95lbs x10
110lbs x10
125lbs x10
150lbs x10,10,10

Training partner ditched out on me today, because he hurt his shoulder benching on sunday. He had surgery in the past, and didn't want to do anything to aggrivate it, so i went today by myself.
Interesting story with the box squats...i unracked the 435 the first time, stayed tight, got down, and got stuck on the box. this infuriated me. i was pissed. so i pulled most of the weight off (left 225) put the bar back on the rack, re-racked the weight. keep in mind that i was throwing plates around, making lots of noise cause i was heated. and everybody was staring at me like a freak. they had just witnesses me miss the 435, and here i was reloading it back on. anyway, i got myself set, unracked the weight, got down on the box. paused, and then grinded the weight out. i was not gonna let it beat me today.
i squat raw for now. i just ordered some Metal groove briefs, and i am about to order a squat suit. i am going to go with the Inzer Hybrid+. a friend of mine reccommended it to me.

 

[Parabellum]

Nice work on the box squat.

 

[Chambewy20]

10Feb05

DE Bench

Bench
185x10
225x10

Speed Bench w/ 60lbs of chain
225x3, 9 sets

4 Board Press
315x3
365x3
405x3
435x3
475x1

Seated Rows
200x10
250x8
300x8,8


WOW. couldn't believe that i hit 475 today on the 4 Board press. in the 8 weeks my bench has sky rocketed. mostly because i have learned to get a better arch, keep my back tighter, tuck the elbows more, and really learn how to get a lot of leg drive into my lift. plus i have managed to shorten my bench stroke by about 4 inches by messing with my set up.
didnt do any extension work today. got set up to do them w/ an EZ bar, started to lower it, felt a pain in my left elbow. so i put it down. then tried doing them with 40lb DB's, and my body wasn't hearing it. so i decided not to do any tri work today.

Is this with or without a shirt on?

Either way, still kicking ass!