Drewzor's SM training log

Discussion in 'Training Logs' started by forum95, Feb 4, 2010.

  1. forum95

    forum95 Come see bout us OT Supporter

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    I'm weak as fuck and now I'm dieting to lose some of dat sexy laffy taffy.
    Current weight, about 230lbs.
    maine, gt, nudes, bdr, etc. please chime in and let me know if I'm doing things wrong, or if my assistance work looks shitty, thanks :)

    MAXES:
    BENCH - THEORETICAL MAX (240lbs)x.9 = 215lbs STARTING MAX
    SQUAT - THEORETICAL MAX (325lbs)x.9 = 290lbs STARTING MAX
    DEADLIFT - THEORETICAL MAX (390lbs)x.9 = 351lbs STARTING MAX
    SOHP - THEORETICAL MAX (165lbs)x.9 = 150lbs STARTING MAX

    WEEK 1: CLOSE GRIP BENCH*
    SET 1: 75%(160lbs) x 5 reps
    SET 2: 80%(170lbs) x 5 reps
    SET 3: 85%(180lbs) x 12 reps

    ASSISTANCE:
    BAR DIPS: BODY WEIGHT x 10 reps x 3 sets (last set only 8 reps)
    BB SHRUGS: 135 x 12, 185 x 12, 225 x 12, 275 x 12, 315 x 12
    FACEPULLS: 110 x 15reps x 2 sets
     
    Last edited: Feb 9, 2010
  2. forum95

    forum95 Come see bout us OT Supporter

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    WEEK 1: ATG SQUAT*
    SET 1: 65%(185lbs) x 5 reps
    SET 2: 75%(215lbs) x 5 reps
    SET 3: 85%(245lbs) x 14 reps (my goal for the day was 10 reps, I never squat that high reps so I was kinda happy)

    ASSISTANCE:
    KROC ROWS: 85lb dumbbell x 15 reps x 4 sets/each arm
    LEG PRESS: 2 sets x 12 reps (light weight, but my legs were on fire, been sprinting hills for conditioning last couple days, and it's really taken a toll on my lower body)
    LAT PULLDOWNS: 3 x 10 reps (130, 140, 150lbs - this is the most I've ever pulled down and it felt light)
    BODY WEIGHT HYPEREXTENSIONS: 1set x 12 reps
     
  3. forum95

    forum95 Come see bout us OT Supporter

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    WEEK 1: SOHP*
    SET 1: 65%(100lbs) x 5 reps
    SET 2: 75%(115lbs) x 5 reps
    SET 3: 85%(125lbs) x 10 reps

    ASSISTANCE:

    OVERHEAD DB PRESS: 5 sets, each arm
    40's x 10 reps x 1 seated (no back support on any set)
    40's x 10 reps x 1 standing
    40's x 10 reps x 1 seated
    40's x 10 reps x 1 standing
    50's x 10 reps x 1 standing

    Cut assistance exercises short, feeing beat up

    Shot around the bball for 30-40 mins
     
  4. forum95

    forum95 Come see bout us OT Supporter

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    Recovery day

    Did 35 mins walk on the treadmill @ 3.5 mph
    magnificent mobility for about 10 mins
    foam roll
    15lb medicine ball throws up in the air, followed by 3 sets of 10 med ball situps
    light pull throughs, 2 or 3 sets of 10
    played a game of 3's bball :cool:
     
  5. forum95

    forum95 Come see bout us OT Supporter

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    WEEK 1: DEADLIFTS*
    SET 1: 65%(230lbs) x 5 reps
    SET 2: 75%(260lbs) x 5 reps
    SET 3: 85%(295lbs) DID 290 (accident) x 18 reps

    INCLINE DB BENCH:
    50 x 10 reps
    60 x 10 reps
    60 x 10 reps
    65 x 10 reps

    LIGHT CSR's
    2 x 8 reps

    MEDICINE BALL TWISTS
    3 x 20 reps

    ASSISTED WIDE GRIP PULLUPS
    5sets x 8 reps

    Gonna rest up the next couple days, only light cardio.

    My lower body is fried, I start getting a pump/tightening walking up hills
     
  6. forum95

    forum95 Come see bout us OT Supporter

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    Back spasms like a mother fucker tonight, been poppin' IBUprofin like candy...
    That 18 rep dl set fucked my low back up nice n good.
    ICE ICE BABY

    edit: when I say back spasms, I mean just sharp ass pain :hs:
     
  7. forum95

    forum95 Come see bout us OT Supporter

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    40 min walk treadmill
    Hot tub for 15 mins
    Swim for 20 mins in the pool
    Some light stretching
     
  8. TZ

    TZ Banned

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    we are pretty close on our lifts right now :cool: I'm a freakin twig tho at 6'6" 215ish... will be interested to see your progression with this routine. right now i'm pretty much just doing random bullshit in the gym...slowly progressing :o
     
    Last edited: Feb 9, 2010
  9. forum95

    forum95 Come see bout us OT Supporter

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    I wish I was 6'6" :o
     
  10. TZ

    TZ Banned

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    yeah, but no alias no care :(
     
  11. forum95

    forum95 Come see bout us OT Supporter

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    WEEK 2: CLOSE GRIP BENCH*
    SET 1: 70%(150lbs) x 3 reps
    SET 2: 80%(170lbs) x 3 reps
    SET 3: 90%(195lbs) x 11 reps - left 1 in the tank

    ASSISTANCE:

    ASSISTED BAR DIPS:
    4 sets x 12 reps

    DB SHRUGS:
    85's x 15
    90's x 12
    95's x 12

    CABLE FACEPULLS:
    110 x 15reps x 3 sets

    LIGHT TATE PRESSES
    25's x 12 x 2 sets

    Back rehab
    2 miles cardio

    PM
    mile jog/ went jog couple mins, walk a couple mins, sprint 15 secs, walk, sprint 15 secs, walk, jog, etc
     
    Last edited: Feb 10, 2010
  12. forum95

    forum95 Come see bout us OT Supporter

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    Back is still acting up, so I decided to not do squat day, and save that for tomorrow.
    Popped some IBUprofin and headed to the gym for some recovery work

    1 mile treadmill walk
    10 minute jump rope (Jump roping ain't no joke!!)
    Super light 1 arm dumbell snatches, 3 or 4 sets of 6 each arm
    light pull throughs
    1.5 mile treadmill walk
     
  13. forum95

    forum95 Come see bout us OT Supporter

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    WEEK 2: SQUAT* High bar, narrow stance, deep.
    SET 1: 70% (205lbs) x 3 reps
    SET 2: 80% (230lbs) x 3 reps
    SET 3: 90% (260lbs) x 10 reps

    ASSISTANCE:

    KROC ROWS:
    85's x 15
    90's x 15
    90's x 15
    90's x 15

    LEG PRESS:
    Did 1 set of these, and felt 11ty pops in my back, kinda re-aggravated my lower back pain.

    LAT PULLDOWN:
    135 x 12
    150 x 10
    165 x 8

    1 mile walk
     
  14. forum95

    forum95 Come see bout us OT Supporter

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    WEEK 2: SOHP*
    SET 1: 70% (105lbs) x 3 reps
    SET 2: 80% (120lbs) x 3 reps
    SET 3: 90% (135lbs) x 8 reps (goal was for 10 reps :wtc:)

    ASSISTANCE:
    BB SEATED OVERHEAD PRESS:
    95lbs x 10 reps
    SEATED DB PRESS:
    55's x 10 reps
    50's x 10 reps
    50's x 8 reps

    DB LUNGES:
    35's x 8 reps (each leg) x 2 sets

    MEDICINE BALL TWISTS:
    3 sets x 20 reps
    Supersetted with
    MEDICINE BALL SITUPS:
    3 sets x 12 reps

    Workout was meh :hs:
     
  15. PcH

    PcH Guest

    5/3/1 calculations weren't for ATG squats. Parallel, right?
     
  16. forum95

    forum95 Come see bout us OT Supporter

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    I based my calculations off atg, however the program is for parallel I believe
     
  17. PcH

    PcH Guest

    245 lbs ATG is ridiculous. I did 100 lbs ATG (literally, my ass was touching the ground) and it was hard.
     
  18. zackflavored

    zackflavored KingShit's Post #55!

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    weak shit compared to me



    :mamoru: keep it up
     
  19. forum95

    forum95 Come see bout us OT Supporter

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    I CAN'T BELIEVE YOU'VE DONE THIS!
     
  20. forum95

    forum95 Come see bout us OT Supporter

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    No deadlifts for me yesterday, instead I did the workout like I normally would, sans deadlifts.

    ASSISTED PULLUPS
    like 7 sets of 8

    Low Row: 3 x 12

    I think high rep stuff and eating a super clean/high protein diet is putting a lil size on me, I got a couple comments on how I look bigger, even though I'm down 5lbs.
     
  21. forum95

    forum95 Come see bout us OT Supporter

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    WEEK 3: CLOSE GRIP BENCH*
    SET 1: 75%(160lbs) x 5 reps
    SET 2: 85%(180lbs) x 3 reps
    SET 3: 95%(205lbs) x 10 reps

    SET 4: GC SINGLES (not part of the program)
    225 x 1
    235 x 1rep x 5 sets

    ASSISTANCE:

    ASSISTED BAR DIPS
    5 sets x 10 reps

    BB SHRUGS:
    135 x 12
    225 x 12
    275 x 12
    315 x 12 x 3 sets

    CABLE FACE PULLS:
    120 x 15reps x 3 sets

    DB SHRUGS:
    95's x 10 reps
    95's x 12 reps
     
    Last edited: Feb 17, 2010
  22. forum95

    forum95 Come see bout us OT Supporter

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    WEEK 3: SQUAT* High bar, narrow stance, deep
    SET 1: 75%(215lbs) x 5 reps
    SET 2: 85%(245lbs) x 3 reps
    SET 3: 95%(275lbs) x 10 reps

    ASSISTANCE:

    KROC DB rows:
    90's x 15
    100's x 15
    100's x 15
    100's x 15 (FFFUUUUUUUUUUUuuuuuuuuuuu)

    LAT PULLDOWNS:
    100 x 12
    112 x 12
    120 x 10

    HYPEREXTENSIONS:
    15lb dumbell behind the neck x 10 reps x 3 sets


    Making progress AND I'm losing fat, down 8lbs!
     
  23. forum95

    forum95 Come see bout us OT Supporter

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    Rest

    Hour and a half basketball, good cardio
     
  24. forum95

    forum95 Come see bout us OT Supporter

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    WEEK 3: SOHP*
    Warmup
    SET 1: 75%(115lbs) x 5 reps
    SET 2: 85%(125lbs) x 3 reps
    SET 3: 95%(140lbs) x 7 reps :mad:

    ASSISTANCE:

    DB INCLINE:
    60's x 10
    65's x 10
    70's x 10
    75's x 11

    STANDING DB SHOULDER PRESS:
    40's x 10 x 2 sets

    DB/BARBELL CURLS
    4 sets x 10 reps

    LIGHT PULL THROUGH:
    2 sets x 10 reps

    MEDICINE BALL SITUPS/SUPERSETTED WITH TWISTS
    3 sets x 12 reps/ 24 reps
     
  25. forum95

    forum95 Come see bout us OT Supporter

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    Helped a friend recarpet their floors, did a bunch of hauling etc, and now my low back is in paaaain. Def. not deadlifting tomorrow and probably won't this week either
     

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