NBAfan's training journal

[NBAfan#21]

Bro 315 for 2 will be easy to get in 5 months. You just got yourself 100 bucks! The main thing to watch out for is just don't get injured!

I hope so man. Thanks for believing in me. lol. Yeah my main concern is to not get injured or overtrain. If i see my squat not moving fast enough then i might look into the Smolov squat routine. If i can squat 275 for 5 reps by the end of may then i'll keep with the 5x5

 

[NBAfan#21]

Wednesday, March 31st, 2010

Squat:

5 x 115lbs
5 x 140lbs
5 x 170lbs
5 x 200lbs
5 x 230lbs

Bench press:

5 x 80lbs
5 x 100lbs
5 x 120lbs
5 x 140lbs
5 x 160lbs

Bent over rows:

5 x 65lbs
5 x 80lbs
5 x 100lbs
5 x 115lbs
5 x 130lbs


It was a good workout overall. Took longer than needed though because i wasted too much time talking with people. No set felt too hard.

 

[NBAfan#21]

Monday, April 6th, 2010

Squat:

5 x 115lbs
5 x 145lbs
5 x 185lbs
5 x 205lbs
5 x 235lbs (that set felt heavy)

Bench press:

5 x 80lbs
5 x 100lbs
5 x 120lbs
5 x 140lbs
5 x 165lbs (felt kinda hard and had bad form on some reps)

Bent over rows:

5 x 65lbs
5 x 85lbs
5 x 100lbs
5 x 115lbs
5 x 135lbs


Was an OK workout but i was disappointed with my bench press. I didnt have enough time to do any assistance work.

 

[NBAfan#21]

Thursday, April 29th, 2010

First time back in the gym since last workout. That month was really busy with exams, work and studying i barely ate and slept. lol. Now im on vacation for the next 4 months so i will hopefully stick to my training plan.

I started with some mobility drills to warm up then:

Deadlift:

5 x 135lbs
5 x 165lbs
5 x 190lbs
5 x 215lbs
3 x 235lbs
3 x 255lbs
3 x 275lbs
3 x 300lbs
3 x 315lbs (blasted some music on my ipod and grinded those reps out)

Front squats: (1st time ever doing those)

5 x 95lbs
3 x 115lbs
3 x 135lbs
3 x 155lbs
2 x 185lbs
2 x 205lbs

Bench press:

5 x 95lbs
5 x 135lbs
3 x 155lbs
3sets x 3reps x 165lbs

Cable rows: 3sets x 10 reps (can't remember the exact weight i used. Im gonna check it next time)

Cable pullthroughs: 3sets x 10reps (didnt write down the weight either)

Front plank: 2 sets of 45 seconds (didnt go to failure)


Notes: Today was a great day. Feels good to get back in the gym. Workout went pretty well. I was really surprised i could pull 3 plates because last time i did it was when i was still working out on a regular basis and i had a 340lbs 1rep max back then. On front squats my form was good and the weight didnt feel to heavy. The only problem i had was holding the bar correctly. I was trying to let it rest on my shoulders but it was pressing agaisnt my throat and felt uncomfortable to breath. When i tried to keep it at some distance from my throat it put too much stress on my collar bone. If it wasnt for that i could of increased the weight.

 

[Tblock1]

Thursday, April 29th, 2010

First time back in the gym since last workout. That month was really busy with exams, work and studying i barely ate and slept. lol. Now im on vacation for the next 4 months so i will hopefully stick to my training plan.

I started with some mobility drills to warm up then:

Deadlift:

5 x 135lbs
5 x 165lbs
5 x 190lbs
5 x 215lbs
3 x 235lbs
3 x 255lbs
3 x 275lbs
3 x 300lbs
3 x 315lbs (blasted some music on my ipod and grinded those reps out)

Front squats: (1st time ever doing those)

5 x 95lbs
3 x 115lbs
3 x 135lbs
3 x 155lbs
2 x 185lbs
2 x 205lbs

Bench press:

5 x 95lbs
5 x 135lbs
3 x 155lbs
3sets x 3reps x 165lbs

Cable rows: 3sets x 10 reps (can't remember the exact weight i used. Im gonna check it next time)

Cable pullthroughs: 3sets x 10reps (didnt write down the weight either)

Front plank: 2 sets of 45 seconds (didnt go to failure)


Notes: Today was a great day. Feels good to get back in the gym. Workout went pretty well. I was really surprised i could pull 3 plates because last time i did it was when i was still working out on a regular basis and i had a 340lbs 1rep max back then. On front squats my form was good and the weight didnt feel to heavy. The only problem i had was holding the bar correctly. I was trying to let it rest on my shoulders but it was pressing agaisnt my throat and felt uncomfortable to breath. When i tried to keep it at some distance from my throat it put too much stress on my collar bone. If it wasnt for that i could of increased the weight.

Nice work bro! Yeah front squats are a bitch basically you just gotta get through it, getting the shit choked out of you is part of it. I got to 225x5 a couple months back, it was brutal. Anyway I am doing barbell lunges instead of front squats now.

 

[JDid23]

wow sick job bro. I take it you've been training just not keeping up with your log?

 

[NBAfan#21]

Nice work bro! Yeah front squats are a bitch basically you just gotta get through it, getting the shit choked out of you is part of it. I got to 225x5 a couple months back, it was brutal. Anyway I am doing barbell lunges instead of front squats now.

Ah ok. I thought something was wrong with the way i held the bar. If its suppose to feel like that then ill just toughen up and work through the pain. Its just that sometimes it hurt so much you concentrate more on not getting hurt than on the actual lift.

 

[NBAfan#21]

wow sick job bro. I take it you've been training just not keeping up with your log?

Thanks bro. No i haven't been training since the lat workout i posted. Thats why i was surprised i managed to pull 3 plates. I even went down from 155lbs to 150lbs because i barely ate. lol. My bench press keeps getting weaker and weaker everytime i stop doing it though

 

[JDid23]

Thanks bro. No i haven't been training since the lat workout i posted. Thats why i was surprised i managed to pull 3 plates. I even went down from 155lbs to 150lbs because i barely ate. lol. My bench press keeps getting weaker and weaker everytime i stop doing it though

wow haha that's sick man. fuck benching, you deadlifted a shitload more weight than you were ever able to handle before

mad props man

 

[NBAfan#21]

wow haha that's sick man. fuck benching, you deadlifted a shitload more weight than you were ever able to handle before

mad props man

True that. But benching 2 plates is still one of my goals by the end of this summer