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Liftbigs Training Journal
- Thread starter Liftbig
- Start date
5-11-2003 DE bench
seated DB flys 1x25
Bench- 2 chains per side 9x3@165-175-185
shirt work 515x1 (strong but not easy like it should be, my lockout is not where it was before last meet)
cambered bar 5boards- 135,185,205,225,245,275,315 x5 on all
DB rolling ext 3x10 up to 80's
rope pushdown 3x10
vbar pushdown 3x10
seated military 3x10
seated db fly with press 3x10 supersetted w/
upright row 3x10
seated front plate raise 3x10 supersetted w/
bent over raise 3x10
lat pulldowns 3x10
shrugs 3x10
rev shrugs 3x10
hughstons 2 sets
seated DB flys 1x25
Bench- 2 chains per side 9x3@165-175-185
shirt work 515x1 (strong but not easy like it should be, my lockout is not where it was before last meet)
cambered bar 5boards- 135,185,205,225,245,275,315 x5 on all
DB rolling ext 3x10 up to 80's
rope pushdown 3x10
vbar pushdown 3x10
seated military 3x10
seated db fly with press 3x10 supersetted w/
upright row 3x10
seated front plate raise 3x10 supersetted w/
bent over raise 3x10
lat pulldowns 3x10
shrugs 3x10
rev shrugs 3x10
hughstons 2 sets
5-12-2003 ME squat (red bar extravaganza)
glutham 3x10
rev hyper 3x10
red bar squat(close, 14"box) 495x1
down sets 3x10
red bar gm 2x10
pullthrough 3x10
grip 3x10 on two gripper machine, and 3 15 second holds with rolling thunder each hand
obliques on glutham 2x10 each side
standing abs 5x10
started with the morning crew today, i love training in the mornings. nothing like getting a pr and still being tied for last lol.
glutham 3x10
rev hyper 3x10
red bar squat(close, 14"box) 495x1
down sets 3x10
red bar gm 2x10
pullthrough 3x10
grip 3x10 on two gripper machine, and 3 15 second holds with rolling thunder each hand
obliques on glutham 2x10 each side
standing abs 5x10
started with the morning crew today, i love training in the mornings. nothing like getting a pr and still being tied for last lol.
5-14-2003 ME Bench
cuff complex (internal, external rot variations, 4 total) 3x20
3 bds w/doubled minis- 385x1 (20lb pr)
dumbell press on swiss ball 3x10 100lbs
incline tate press 3x10
pushdwons 3x10
overhead rope pushdowns 3x10
triple set of- shrugs 3x10
shoulder press 3x10
lat pulldown(palms facing each other) 3x10
quad set of front raise 3x10
side raise 3x10
bent over lateral 3x10
rope face pulls 3x10
standing abs 4x10 with green band
done
in the next few weeks i will be adding a few extra workouts a week and lower my volume some on the main workouts so i can work more heavy stuff in. it should look something like this in about 3-4 weeks
mon a.m. ME squat P.M. extra lower (rev hyper, abs, band leg curls etc)
tuesday am lower body sled dragging for no more than 20 min(50-60% of weight used saturday), PM nothing
wed a.m. none p.m. ME bench
thursday a.m. lower body dragging(half as many trips as tues, and some upper body dragging)
Friday a.m. DE squat p.m. extra lower(rev hyper, abs etc)
Saturday a.m. lower body dragging and speed bag for shoulders
Sunday a.m. DE bench p.m. nothing
this amounts to 9 workouts a week. i have already added the extra workout on monday and dragging on saturday, as i adjust to this i will add in the other two days of dragging and the extra on friday while at the same time decreasing the volume in my main workouts some. i feel i need more extra dragging for lowerbody cuase i think this will help my deadlift even more, i only have one extra workout for upper body scheduled, but i will work in some upper body work as part of my warmup on ME and DE squat days.
cuff complex (internal, external rot variations, 4 total) 3x20
3 bds w/doubled minis- 385x1 (20lb pr)
dumbell press on swiss ball 3x10 100lbs
incline tate press 3x10
pushdwons 3x10
overhead rope pushdowns 3x10
triple set of- shrugs 3x10
shoulder press 3x10
lat pulldown(palms facing each other) 3x10
quad set of front raise 3x10
side raise 3x10
bent over lateral 3x10
rope face pulls 3x10
standing abs 4x10 with green band
done
in the next few weeks i will be adding a few extra workouts a week and lower my volume some on the main workouts so i can work more heavy stuff in. it should look something like this in about 3-4 weeks
mon a.m. ME squat P.M. extra lower (rev hyper, abs, band leg curls etc)
tuesday am lower body sled dragging for no more than 20 min(50-60% of weight used saturday), PM nothing
wed a.m. none p.m. ME bench
thursday a.m. lower body dragging(half as many trips as tues, and some upper body dragging)
Friday a.m. DE squat p.m. extra lower(rev hyper, abs etc)
Saturday a.m. lower body dragging and speed bag for shoulders
Sunday a.m. DE bench p.m. nothing
this amounts to 9 workouts a week. i have already added the extra workout on monday and dragging on saturday, as i adjust to this i will add in the other two days of dragging and the extra on friday while at the same time decreasing the volume in my main workouts some. i feel i need more extra dragging for lowerbody cuase i think this will help my deadlift even more, i only have one extra workout for upper body scheduled, but i will work in some upper body work as part of my warmup on ME and DE squat days.
Last edited:
5-16-2003 DE squat
lat pull down 4x10
glutham 3x10
rev hyper 3x10
sled mill 3x50 steps
pin pulls (pin4) up to 605x1(tried for 3 and well)
DE squat with cambered bar 3x2@405, 3x405w/green band (draped around plates not bar) 1x1@405 w/ purple&green around plates.
more rev hypers 3x10
standing abs 5x15
lat pull down 4x10
glutham 3x10
rev hyper 3x10
sled mill 3x50 steps
pin pulls (pin4) up to 605x1(tried for 3 and well)
DE squat with cambered bar 3x2@405, 3x405w/green band (draped around plates not bar) 1x1@405 w/ purple&green around plates.
more rev hypers 3x10
standing abs 5x15
5-17-2003 DE bench
seated DB clean 2x15
standing abs 3x20 w/ blue band
1. DE bench w/2 chains 3x3@165, 3x3@175 2x3@185 1x3@195 1x1@225 1x1@275
2. 4 boards- up to 365x5
3. cambered bar pual dicks press 3x10
4. DB shoulder press- 3x10 w/70s(this was so easy, my shoulders felt strong today, for once)
5. hughstons complex 2 x
6. CS row 4x10 supersetted w/
7. shrugs 4x10
8. rope curls 3x10 supersetted w/
9. vbar pushdowns 3x10
had to bench a day early, tommorow i will be at a push/pull meet some of the guys from the gym are doing.
seated DB clean 2x15
standing abs 3x20 w/ blue band
1. DE bench w/2 chains 3x3@165, 3x3@175 2x3@185 1x3@195 1x1@225 1x1@275
2. 4 boards- up to 365x5
3. cambered bar pual dicks press 3x10
4. DB shoulder press- 3x10 w/70s(this was so easy, my shoulders felt strong today, for once)
5. hughstons complex 2 x
6. CS row 4x10 supersetted w/
7. shrugs 4x10
8. rope curls 3x10 supersetted w/
9. vbar pushdowns 3x10
had to bench a day early, tommorow i will be at a push/pull meet some of the guys from the gym are doing.
5-19-2003 ME squat
warmup
-glute ham raise 3x10
-rev hypers 3x10
-standing abs 3x10
-lat pulldown 4x10
-seated DB cleans 4x10
workout
1. Sumo DL for 3's- 535x3, 585x1(couldnt get all three)
2. Dimel DLs 3x20
3. More rev hypers 3x10
4. landmine abs 3x10
5. Grip work 3x10 on 3 grip machines
warmup
-glute ham raise 3x10
-rev hypers 3x10
-standing abs 3x10
-lat pulldown 4x10
-seated DB cleans 4x10
workout
1. Sumo DL for 3's- 535x3, 585x1(couldnt get all three)
2. Dimel DLs 3x20
3. More rev hypers 3x10
4. landmine abs 3x10
5. Grip work 3x10 on 3 grip machines
5-21-2003 ME Bench
warmup
rev hyper 3x10 light
standing abs 3x10
rotator cuff with band 2x15 (3 exercises)
seated DB clean 3x10 with 10lb plates
workout
1. Reverse green band press- 480x1 (5lb PR) 495x miss twice**
---downs sets 3x5 w/ 315
2. dumbell press 3x10 up to 110s
3. rolling ext 3x10
--- supersetted with light tate presses
4. shoulder press 4x10
5. superset of
-lat pull down 3x10
-shrugs 3x10
- rev shrugs 3x10
**got way too fired up for these, didnt stay tight like a should. lesson learned, its ok to get jacked up, but stay under control or you fuck up. i need to fix this.
warmup
rev hyper 3x10 light
standing abs 3x10
rotator cuff with band 2x15 (3 exercises)
seated DB clean 3x10 with 10lb plates
workout
1. Reverse green band press- 480x1 (5lb PR) 495x miss twice**
---downs sets 3x5 w/ 315
2. dumbell press 3x10 up to 110s
3. rolling ext 3x10
--- supersetted with light tate presses
4. shoulder press 4x10
5. superset of
-lat pull down 3x10
-shrugs 3x10
- rev shrugs 3x10
**got way too fired up for these, didnt stay tight like a should. lesson learned, its ok to get jacked up, but stay under control or you fuck up. i need to fix this.
5-25-2003 DE bench
no warmup today(helped a freind move 15 tons of dirt yesterday so i decided against it)
workout
1. DE Bench w/ 2 chains, and miniband around wrists, 9x3@ 175, 195, 205, 1x3 @ 225. decided to take a weight today to see how shoulder felt, no chains, little wider than close grip worked up to easy 370, then missed 400, my left arm locked out too soon and i got off balance and my right arm couldnt lock out.
2. JM press w/ camber bar. 4x10
3. incline db press- 3x10
4. pushdowns palms facing each other, 3x10
5. hughstons 2 sets
6. lat pull downs w/ mini band 4x10
7. standing pull to belly 2x10
no warmup today(helped a freind move 15 tons of dirt yesterday so i decided against it)
workout
1. DE Bench w/ 2 chains, and miniband around wrists, 9x3@ 175, 195, 205, 1x3 @ 225. decided to take a weight today to see how shoulder felt, no chains, little wider than close grip worked up to easy 370, then missed 400, my left arm locked out too soon and i got off balance and my right arm couldnt lock out.
2. JM press w/ camber bar. 4x10
3. incline db press- 3x10
4. pushdowns palms facing each other, 3x10
5. hughstons 2 sets
6. lat pull downs w/ mini band 4x10
7. standing pull to belly 2x10
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