roca's quest for strength

Discussion in 'Training Logs' started by Roca, Apr 1, 2005.

Thread Status:
Not open for further replies.
  1. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    roca

    To get as strong as possible
    5' 5" 155lbs
    Current
    Bench = 265
    Squat = 315
    Deadlift = 335

    Goal
    Bench = 300
    Squat = 350
    Deadlift = 375
     
    Last edited: May 17, 2005
  2. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    monday ...chest and triceps
    bench BB
    warmup 145 x10
    235x3
    245x3
    255x3
    then finish off with cg 145x8
    db bench .. 80 2x8
    tricep extension 80 2x7
     
  3. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    Legs today
    Squat ..warmup 145x8
    185x5
    225 4x4 legs are fianlly getting stronger and form feels much better

    Shrugs 135x20
    175x8
    225 3x5
    Db shrugs 60x5
    80x5

    Overall I had a good workout. Feeling a lot stronger
     
  4. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    Back and bicep
    Bent over row...4x8 95 still working on form
    Bb curl.. 85 2x4 105x2 95x4
    Lat pulldown and rows
     
  5. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    As soon as finals are over I must hit the weight room hard. Haven't been going much. Diet is horrible. Need to start eating and doing cardio. Strength has drop a lot. Lack of motivation.
     
  6. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    Shoulder work today. Military press with bb and db. Felt really weak as usual.
     
  7. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    monday
    bp bb felt pretty good ..still kinda heavy 225lbs
    after next week ..gonna start increasingth weight dramatically
     
  8. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    squat 225 4x5 first time doing these sets..felt good..not as heavy as before...making gains
     
  9. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    deadlift 4x4 235lbs ..felt really good..making slow steady progress
     
  10. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    curls
     
  11. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    bench felt okay today
    225x5
    235x4
    235x5
    235x5 struggle on last
    skullcrush 80lbs 2x8
     
  12. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    Squat
    255x4
    255x4
    255x2
    225x4
    Calf raise
     
  13. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    bench press
    245x5
    245x5
    245x4
    245x3

    skullcrush
    80 2x6
    tri extension
    80 2x6

    good workout..bench is getting stronger..gas out after 2nd set...need better conditioning
     
  14. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    Squat
    265x3
    255x4
    255x4
    255x4
    Shrugs 185 2x10 and some db shrugs
    Calf...worked it out a little
    Goodworkout. Legs are coming nicely. I'll try 265 for squat next week
     
  15. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    Bench
    255x4
    255x4
    255x3
    255x2
    Tri ext and skull crush 90x4

    Good workout 255 felt heavy
     
  16. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    Squat
    265x4
    265x4
    245x4
    225x4
    Bb shrug & db shrug 235lbs 75lbs
    265 squat wasn't too heavy. I had no energy after the 2nd set so I dropped weight. Finished it off 135s 2x10 ..good workout overall
     
  17. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    Shit happens and I wasn't the same at the time. I can't lift if I'm not there mentally. Now things seem to be better I'm getting back on track. Although I lost a LOT of strength. I'm slowly making gains. Back hurts.
    Todays workout
    Db press
    75x5
    80x5
    80x4
    No energy left to do any more set, 80 lbs was a record for me.
    Shrugs and static hold w/ 90 lbs
     
  18. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    things are finally getting better.....what is done is done..time to move on..i'm getting back on track with the weights
    monday benchpress 235 5x5 and dips
    tuesday squat 225 5x5 calf raise
     
  19. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    ok workout today
    bench
    265x3
    255x3
    255x3
    250x3
    250x2

    next week is my max out to see where i stand so i can make goals for new years
     
  20. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    Well today was max bench and I got a new pr 285 lbs. Felt great I tried 295 but got stuck half way. Goal of 300 is only 15 lbs away, and I'll pass it.
    135x10
    225x1
    275x1 personal record
    295 failed
    285x1 new personal record
    Then db press
    100x3 another pr
    90x8
    Dips 2x10
     
  21. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    Getting lazy on posting.
    Bench press
    265x3
    265x3
    265x2
    255x3
    255x3
    Tri ext 80 lbs 2x5
    Getting a lot stronger on the bench.
     
  22. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    Squats felt great , I went light and it felt a lot better/formwise.
    95x15
    135x8
    225 4x6
    Calf raise w/ db then machine
     
  23. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    wedneday
    back and bi
    low weights on bb row
    curls 3x3 or 2x3 don't remember
    pullups and chinups
     
  24. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    thursday
    military press up to 145 bb
    and then db press
    abs for the first time ever
     
  25. Roca

    Roca New Member

    Joined:
    Oct 18, 2003
    Messages:
    378
    Likes Received:
    0
    monday was benchpress.it was late and i was tire,so i had one of those off-days and i coulnt lift shit. 135lbs felt heavy..so i tried but couldn't get any sets ...left gym early...i'll take it as my rest
     
Thread Status:
Not open for further replies.

Share This Page