~drifter~'s log

Discussion in 'Training Logs' started by ~Drifter~, Oct 30, 2007.

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  1. ~Drifter~

    ~Drifter~ New Member

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    After being a lurker for almost 2 years I've finally started to make my own log.

    A little background:

    Started lifting when i got to college and am a junior now. Skipped both winter breaks and summers.

    Over the two years the maxs lifts have gone from:

    B around 85 -> 225
    S around 135 -> 350(ATG) and 360 (parallel). The latter is probably higher but i got it last week after a heavy day.
    D around 185 -> 450 should be higher now got 410/5 last week

    The bench and squat max i just pushed up this past Monday from 215 and 340.

    My routine is a three day full body

    M:
    Full Squat 5x5
    Bench 5x5
    Bent-over Rows 5x5
    Dips 3x12
    Rope Pressdowns 3x12

    W
    Deadlift 5x5
    Push Press or Standing Overhead Press 5X5
    Chins 4x8 or T-bar Rows 4x8
    Biceps 2 exercises or a drop set

    F
    Bench 5x5
    Full Front Squat 5x5
    WG pullups 4 sets of as many as i can up to 8 reps
    Lateral Raise DS 3x12
    Rear Delt Raise 3x12 or Face Pull 3x12
    Shrugs 3x12

    Sat
    Sometimes i do some extra arms
    Externals Rotations and other shit of that manner

    Started adding HIIT after lifting.

    Overall goal is strength but right now am the auxiliary lifts are for size.

    This past monday:

    Full Squat
    135/5
    135/5
    225/5
    245/5
    265/5
    285/5
    300/5
    330/1
    350/1 PR
    360/1 (parallel) PR

    Bench
    135/5
    170/5
    180/5
    190/5
    200/5 PR
    210/5 (spotter helped on last) PR
    225/1 PR
    235/0 (thought i had but spotter helps too soon)
    135/12

    Bent-over Rows
    135/5
    155/5
    175/5
    185/5 started to use a little momentum
    185/5

    Dips
    BW/12
    BW + chain + 10/12
    BW + chain + 15/12

    Rope Pressdowns 40/12X3

    HIIT 11 min 90 secs off 30 on 60 for cool down 5 sessions 1.53 miles
     
  2. ~Drifter~

    ~Drifter~ New Member

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    10/31/07

    Deadlifts
    205/5
    225/5
    275/5
    315/5
    added straps
    355/5
    395/2 (felt my form regress and i didn't want to push to hard cause i put myself out of alignment by doing so last week)

    Push Press
    125/5
    135/5
    145/5
    155/5
    165/5

    T-Bar Row (a bar propped in a corner of the gym using the handle for seated rows)
    90(added weight)/8
    115/8
    125/8
    135/8

    Spider Curls
    40/12
    50/12
    55/9

    Alt Incline Curls
    15/12 (in each arm)
    20/12
    25/8
     
  3. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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  4. ~Drifter~

    ~Drifter~ New Member

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    11/2/07

    Full Front Squat
    135/5
    185/3
    205/3
    225/3
    245/3
    255/3
    265/3
    275/2 + slipped off my shoulders on the last rep


    Bench
    95/10
    175/5
    185/5
    195/5
    205/5
    Drop Set 215/4 (help on the fourth)
    195/2 (help with second)
    155/3 or so
    95/7 or so
    45 + resistance from spotter/ many ----> death

    W.G. Pullups 8, 7, 5, 5

    Lateral Raises Drop Set
    25/12 + 15/8 + 10/8
    25/10 + 15/6 + 10/6
    25/8 + 15/6 + 10/6

    Incline Rear Delt Raises
    10/12
    10/12
    12/12

    That drop set was absolute murder, plus benching 215 by 3 was a 2 rep pr.
     
  5. ~Drifter~

    ~Drifter~ New Member

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    11/4/07

    45 mins of raquetball
     
  6. ~Drifter~

    ~Drifter~ New Member

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    11/5/07

    Squats
    135/5
    135/5
    225/5
    245/5
    275/5
    295/5
    Drop Set [315/5 PR + 275/2 + 225/~6 + 135/12] = inability to walk

    Bench
    135/5
    175/5
    185/5
    195/5
    205/4(helped with 1)
    205/4(helped with 2)

    Bent-Over Rows
    135/5
    155/5
    165/5
    175/5
    185/5

    Close Grip Dips
    BW/12
    BW + chain + 10/12
    BW + chain + 15/10

    Rope Pressdown
    40/12x3

    Holy shit that Drop Set killed me I finished in a little over an hour which is really good cause i usually take to long of breaks. Used a watch taking 2 mins between working sets with compounds with 3 mins before the drop set. My squat is fucking flying and it feels great.
     
  7. ~Drifter~

    ~Drifter~ New Member

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    11/7/07
    Deadlift
    225/5 (my knee started to hurt on my first rep so i decided to take it easy and therefore chose to deadlift without straps)
    255/5
    285/5
    315/5
    345/5

    Standing Overhead Press
    95/5
    110/5
    125/5
    135/5
    140/5 (last two were push presses)

    Chinups 8x4

    Assissted GHRs (set up on the lat pulldown machine)
    BW-40/10
    BW-30/10
    BW-30/10

    Spider Curls
    40/12
    50/11
    50/11

    Incline Curls
    15/12
    15/12
    20/12

    HIIT on the elliptical for 11 mins, 5 sessions 2 min intervals with 30 secs on followed by a 1 min cool down, 1.48 miles

    Weighted Decline Situps (weight held bth)
    10/10
    10/10
    15/5
     
  8. ~Drifter~

    ~Drifter~ New Member

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    11/9/07

    Bench
    135/10
    165/8
    190/6
    210/4
    220/2
    230/1 PR
    240/0

    Full Squats (my abs were still sore so i chose to do these instead of front squats and my knee was still bugging me, i think i aggravated it during my squat drop set on Monday)
    135/5
    135/5
    225/5
    255/5
    285/5
    305/5
    325/3 + fail

    WG Pullups
    8, 8, 7, 5

    Lateral Raise Drop Set
    25/12+15/12+10/12
    25/12+15/8+10/8
    25/10+15/10+10/8

    Rear Delt Raise
    10/12
    12/12
    12/12

    Front BB Shrugs
    135/12
    185/12
    185/12
     
  9. ~Drifter~

    ~Drifter~ New Member

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    11/12/07

    Started to squat but both my left knee and groin were bugging me. Tried to warm them up by biking but when i tried again still very uncomfertable I took this as a sign to not lift legs. I benched and then felt a pain in my left shoulder, with all this going wrong i took this as a sign that i need some deloading with a little time off. Here's my bench workout

    Bench
    135/5
    175/5
    185/5
    195/5
    205/5
    215/5 (helped very slightly on fourth and did very little of the fifth)
     
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