Illuminati's Training Log

[Illuminati]

Is this with or without a shirt on?

Either way, still kicking ass!

this was without a shirt. i just got mine on friday, and used it for the first time on sunday. if anybody knows how to post a video, ill see if i can get a some video done at the gym. ill take my digital camera on sunday to the gym with me, and get some innocent bystander to shoot some clips.

 

[Illuminati]

16Feb05

Lower Back and Plyo Work

Hyper Extensions (holding the weight noted)
25lbsx15
50x15
70x12,12

Pull Throughs
100x15
120x12,12,12

Abs
Obliques
65x10 (each side)
75x10
95x10,10
i do side bends with a bar on my back, slight bend in the knees, tilt side to side. my training partner showed me these the other day. so im gonna try them out and see if they do anything for me.


Plyo Work
*all work done with 24" boxes, 10 jumps per set, for 3 sets

double knee tucks
standing long jump over 2 sets of boxes side by side
in depth jumps
platform jumps
lateral jumps

here are some links to the exercises if anybody is interested:
http://www.athleticadvisor.com/Weight_Room/program_design.htm
http://www.sport-fitness-advisor.com/plyometricexercises.html
http://www.exrx.net/Lists/PowerExercises.html

todays workout was a good change of pace. i've been doing a lot of research lately on plyometrics and how this type of training can help with powerlifting. The gym here sucks in the fact that there is no GHR or reverse hyper, so i am limited as to what i can do for my lower back. anybody got any suggestions as to what else i can do for the lower back? if you do, please post up. i need to find ways to strengthen my posterior chain.

 

[Illuminati]

17Feb05

Close Grip Bench w/Light (purple) bands doubled over
bar x 3
95x3
135x3
185x3
225x3
255x1
275x1
295x1
315x1

Bench (no shirt)
315x1
365x1
385x1
405x1
425xf

DB Tri Ext.
40x10,10,10

Lat Pulldowns
160x10
190x10
210x8,8

1 Arm Pulldowns
90x8,8

Hammer Curls
45x10
55x10
65x8

Abs
Legs out straight
105x12
120x12
135x10
150x8,8

Amazing what a little effedrine will do for you...

 

[Parabellum]

Nice work. Looks like you might have fried your tri's on the CG's before you did your flat bench work. Very strong lifts!

 

[Illuminati]

Nice work. Looks like you might have fried your tri's on the CG's before you did your flat bench work. Very strong lifts!

thanks for the compliment. my aim for the day was doing bench with heavy band tension. instead of going so high with the weight, i should have adeded a set of mini's to the lights. that would have been a lot of fun!
i've kind of given up on the whole "speed bench" idea. personally, i dont think that it has benefitted me much. a friend suggested that instead of the DE bench day, use heavy band tension. so that is what i did. my training partner has taken the week off because he messed his shoulder up by not warming up enough, and jumping straight to 315. so i had some other guy in the gym spot me. he kind of egged me on to do some reg. bench sets, so i gave in. i barely missed the 425, i need to strengthen my tri's.

 

[Illuminati]

19Feb05
DE Squat/Dead

Box Squats
Light (purple) and Green Bands (average)~about 200lbs top tension
bar x 3
135x3
185x3
225x3,3
245x2
275x1,1

Speed Deads (conventional style)
225x1
275x1
315x1
365x1
405x1
455x1
495x1

Roman Chair Sit-ups on 45degree back extension machine
*weight held behind head
45x12
55x10
65x10,10,10

 

[Illuminati]

20Feb05

Bench
135x10
185x3
225x3
275x3
315x3

Shirted Bench
365x1
395x1
405x1

w/2 second pause
315x1
345x1
365x1
385x1,1,1

Standing Military Press
135x10,10

I think i need to take a week off. I've been feeling pretty beat up lately.

 

[Parabellum]

Take a week off and rest.

 

[Illuminati]

Take a week off and rest.

we all know how that goes. its easier said than done.

 

[Illuminati]

22Feb05

ME Squat/Dead

Power Cleans
135x3
155x3
185x3
225x1
255x1
275xF (on the catch)

Deads (conventional)
135x3
225x3
315x3
405x1
500x1
525x1
535xF (@half way point)

Romanian Deads
250x10
275x10
315x10
365x5

Standing Hip Machine (pushing back)
150x10
200x10,10
*dont know how to describe this machine. it says "Multi Hip Machine" on the description. you stand on one leg, other leg with your ham. on the pad, and drive your leg back. really felt this in the glutes and hams.


Had been feeling pretty beat up lately. Went to the gym with the intentions of just doing some power cleans, and then some other work. I got to doing them and started to feel pretty amped as the ephedrine was kicking in. so i started doing some deads. felt pretty good for the first time about my pulling. need to do rack pulls next week.