Summary

May 12 2008

Weight 184 lbs Age 44


Current PROVEN 1 RM's :

Raw :
Bench 200
Squat 315
Deadlift 315

Competition Raw (belt/wrap):
Bench 200
Squat 345
Deadlift 325

Equipped:
Bench 245
Squat 360
Deadlift 345


Program Philosophy......Westside / 3 per week

Short term goals.......225 bench . 200 is just plain pathetic .


All critiques , comments , and flames are welcome .


A 5 point scoring system will be used to evaluate individual sessions.......1 being the lowest

5/12

ME Bench / 5 RM full ROM,middle finger on ring
BBx15
BBx15
95x10

115x5
135x5
155x5
175x5
185x5

205x2 Major PR ; wasnt planned , just tried for a
single ,
smoked it with a meet-legal pause,took a second
touch-and-press . felt good . maybe 210x1 next
week ?


3 bd press
195x5x3


BB rows
95x12
105x10
115x8
95x12


face pulls
4x12


5 stars ......major PR

3 bd press isnt feeling right . not hitting the tri's like they should be .

think it's a technique issue . used to train with partners,now I train alone . the movement seems different when someone holds the boards for me . gotta adjust something

ME Deadlift no belt

Rackpull / just below knees / 5RM
135x8

185/5
225/5
265/5 didnt feel 305 was gonna happen,so I called it
quits here



DE squat no belt
box squat @50% medium stance
160 lbs 10x2


good mornings
BBx8
65x8
85x8 just learning these,so they will be pathetic for
awhile . they still smack the hams/glutes though


hanging leg raise
3x8

squat/deadlift days will alternate between ME Dead/DE Squat and ME Squat/DE Dead . twice-a-week benching is the game for awhile . suggestions appreciated on this matter .

DE bench 5/15

bbx15x3
95x15 warm ups

115 lbs (55%) alternating grip
8x3 (wide,med,narrow)



narrow grip DB (elbows tucked against body,palms facing)

30x15
35x15
40x15
45x15
these will increase in weight and reps will taper down to 8 as needed


assisted pull-ups wide grip/overhand grip
#12x15
#13x15
#14x15
#15x15


fromt raise
5 lbs 4x10

3/5

210 falls on Monday

ME bench 5/19

full ROM/5 rm
bbx20
bbx20
bbx20
95x15
115x12

135x5
150x5
170x5
190x5 5 RM PR

210 x 1 MAJOR PR (should have went for
a double)


3 board
205 lbs
5x3


bb rows
100x12
110x10
120x8
95x12


face pulls
4x12


added these in:
DB press
45x10
50x8
55x6


5 stars......Major PR

ME squat

Box squat/5 RM beltless

warm-ups
bbx10
bbx10
95x10

135x5
165x5
195x5
205x5 5RM PR

DE deadlift
165 lbs
10x1


incline back extension
3x8

leg curl
40 lbs
3x8

hanging leg raise
3x8



good mornings...did a few sets barebar for warm-ups . starting to feel a little more natural . looking to add these as an ME movement someday ; but not until I know what they feel like when done right .

box squats....still not sure of form . hard as fuck .really hits the lower back;much more than free-squats. next week's PR attempt will only be by 10 lbs.

3/5

DE bench 5/22

felt like shit

125 lbs (60%)
8x3


wide grip pull-ups

skipped/back feels fried



narrow grip DB
35x15
40x15
45x15
50x15



front raise
8 lbs
4x10




1 of 5 shit day

gyms closed today

ME bench on tuesday ; ME pull on thursday .

no DE bench this week


75 minute mountain-bike ride

5/27
ME bench
full ROM/5rm (last week)
bbx15
bbx15
bbx15
95x15
115x10

135x5
155x5
175x5
195x3 5rm fail


3 bd press (last week)
210x3
210x1 3 rep fail
205x3
205x3
205x3



bb rows
105x10
115x8
125x6
95x12


face pulls
4x12


2/5 little low on energy/intensity


4x12

frikkin' temps dropped 40 fuckin' degrees since yesterday , so no mountain-bikin' today

frikkin' temps dropped 40 fuckin' degrees since yesterday , so no mountain-bikin' today

5/29

ME deadlift/DE squat all beltless

de squat
bbx10
bbx10
95x10

box
95x5
135x5

50% speed squats
160 lbs
6x2


ME pull full ROM D.L./3 RM
145x3
185x3
225x3
265x3
305x3

45 deg. back raise
3x10

leg curl
3x8

standing ab pulldown
4x10


lat pulldowns (extra)
10 RM set down to 6 RM set


3/5

This was supposed to be a semi-deload week , but.....not.felt too good to wait until monday

started week 4 instead


5/31
ME bench

incline bench/3RM
95x3
115x3
135x3
155x3
175x3



narrow grip bench
115x5
135x5
155x5
175x5

reg grip
205x1
205x2


bb rows
4 sets
135x5

face pulls
4x12


3/5



about 15 miles on the mountain bike

6/3

ME lower

box squat/5RM
125x5
155x5
185x5
215x5 5RM PR

reg squat
245x1 felt bad

the 215x5 felt better than last weeks 205x5


good mornings
65x10
75x10
85x8


standing ab pulldowns
4 sets...lightx10 to 170x6


need to start full/free-squatting after vacation


3/5

6/5

DE bench@55%
125 lbs
8x3 alt.'ng grip


wide grip asst. pull-ups
#10x15
#11x14
#12x15
#13x15


nar. grip DB
40x15
45x15
50x12
55x10
60x8


front raise
10 lbs
4x8


3/5

1 more week left before week off/vacation .

thinking to hit 'er extra hard....maybe 2 ME upper days over 6 days .....leaving 7 days (minimum) of rest until starting new cycle

saturday....ME upper (3RM PR incline)

tuesday.....ME lower (5RM PR box squat;
3 RM PR D.L.)
friday .....ME upper (1RM PR bench attempt)

plus additional reps at 90% on both upper days

so much for hitting it hard . 2 crap days in a row.....

6/9
ME bench

incline/3 RM
100x3
120x3
140x3
160x3
180x1 major failure

regular grip
195x1
195x1
195x1 these all felt too heavy

BB rows
135x5 5 sets

face pulls
4x12

2/5

ME lower

box squat / 5RM
95x10
95x10
95x10 no box for those 3 sets

145x5
185x5
didnt even go for the 225 PR



full ROM D.L.
155x3
195x3
235x3
275x3

everything felt very heavy

not sure what I'm gonna do for the last session of the week


2/5

marlboroman wrote:
1 more week left before week off/vacation .

thinking to hit 'er extra hard....maybe 2 ME upper days over 6 days .....leaving 7 days (minimum) of rest until starting new cycle

saturday....ME upper (3RM PR incline)

tuesday.....ME lower (5RM PR box squat;
3 RM PR D.L.)
friday .....ME upper (1RM PR bench attempt)

plus additional reps at 90% on both upper days



sure was a nice looking log entry !

6/12

changed DE to ME....ish due to poor showing at last upper day

flat bench/reg grip
bbx20
bbx20
bbx20

115x10
135x7
155x5
175x3 warm-ups;add plates plus 15 sec rest
between sets
195x1
195x1
195x1
195x1
195x1 30 sec rest between singles

205x1



wide grip asst pull-ups
#12x15
#10x10
#8x8
#6x5

narrow grip DB
50x12
55x10
60x8
65x6 probably a PR...dont track DB's


front raise
10 lbs
4x8 feeling a bit better/left shoulder


EX bar curls
3x10


3/5

VACATION

be back in 7 days

6/21 new cycle

ME bench

1 bd/3RM
bbx20
bbx20
bbx15
95x12
115x10 warm ups

135x3
155x3
175x3
195x3

full ROM
215x1 MAJOR PR / T&G
205x1
195x1
195x1


Mil press/DB
15x12
20x10
25x8 progress ; couldnt hardly do 10 lbs a few months back . DO NOT ADD WEIGHT NEXT WEEK !


O.H. ext.'s/DB
45x12
55x10
60x8


lat P.D.'s
#8x12
#10x10
#11x7.....8 rep fail

added in some EZ bar curls....dont know why


5/5 major PR