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Topic: SFGiantsPBA's Log (Read 1845 times) |
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SFGiantsPBA
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SFGiantsPBA's Log
« Thread started on: Dec 5th, 2008, 9:40pm » |
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I've been in the gym for 3.5 years now but injured bad for the 1st year but did what I could.
I stalled on splits so I went with a 5x5 but not starting 4 weeks under max I started at the max and continued until all lifts stalled so at that point I tweaked it as it is now and has been for sometime until tweaks are needed again.
I started 5x5 6.5 months ago and started tweaking it after 5 months.
Started Powerlifting and became a member of Team Wild Iron 01-27-2009.
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| « Last Edit: Aug 9th, 2009, 8:56pm by SFGiantsPBA » |
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INFIDEL
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When your not training the enemy is and he wants to kill you!!!!!!
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Re: SFGiantsPBA's Log
« Reply #3 on: Dec 6th, 2008, 10:53am » |
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Welcome you can get the help you may or may not need here for sure. Good luck.
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Bill Long
http://bodybylong.blogspot.com/
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #4 on: Dec 6th, 2008, 3:21pm » |
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Trust me I will need it for one I have never ever worn a belt and never believed in one but something tells me especially with the deadlift soon that I better start believing in a belt.
Bands is another thing I haven't ventured yet and will in time want to.
I'm not a complete idiot but in this sport I learned the hard way if you don't know you better ask and learn.
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #5 on: Dec 8th, 2008, 5:02pm » |
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Not the greatest of days as I felt real sluggish and seemed to have strained my left elbow Friday on the close grip bench.
Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced
Squat Pauses
170x5x5
Bench Pauses
160x5x5
Deadlift Speed Work
205x3x6
Assistance:
Seated Calves
Preacher Curls
Abs
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| « Last Edit: Dec 27th, 2008, 10:23pm by SFGiantsPBA » |
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #6 on: Dec 10th, 2008, 5:33pm » |
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Ok really good day despite the elbow tenderness.
Standing Arnold's
80x5
90x5
110x5
Seated Hammer Shoulder Press
140x5
180x5
200x3
Hammer Rows
145x5
180x5
220x5
255x5
290x3
Assistance:
Pulldowns Palms In Wide Grip
Shrugs
Facepulls
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| « Last Edit: Dec 26th, 2008, 12:21am by SFGiantsPBA » |
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #7 on: Dec 12th, 2008, 4:31pm » |
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Today I had serious drama with my oldest daughter so lifting sucked and I had to tell myself to get out of the gym before I get hurt as I had no focus and just couldn't pull the metal part of things together.
I have also decided today to stay clear of max and stay around 80% until elbow is better.
Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced
Squat
135x5
170x5
205x5
235x5
270x1
270x1
Bench
135x5
170x5
205x5
205x5
205x5
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| « Last Edit: Dec 27th, 2008, 10:24pm by SFGiantsPBA » |
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #8 on: Dec 15th, 2008, 5:59pm » |
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Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced
Squat Pauses (4 second pauses)
170x5x5
Test set of Low Box Squat for next weeks switch up.
170x2
Bench Pauses (4 second pauses)
160x5x5
Deadlift Speedwork
205x3 x6
Deadlift From A Deficit
Weight|Reps
255x5x2
Assistance:
Seated Calves
Preacher Curls
Abs
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| « Last Edit: Dec 27th, 2008, 10:24pm by SFGiantsPBA » |
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #11 on: Dec 22nd, 2008, 6:06pm » |
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Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced
Squat Low Box
155x2x8
Bench Speedwork
160x3x8
Deadlift Speedwork
205x3x6
Deadlift From A Deficit
Weight|Reps|Sets
255x2x2
Assistance
Standing Calves
Arm Curls
Abs
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| « Last Edit: Dec 27th, 2008, 10:24pm by SFGiantsPBA » |
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #12 on: Dec 24th, 2008, 6:35pm » |
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Military Press
85x5
105x5
135x5 (x3 strict then last 2 reps with Push Press)
Push Press
150x3
170x2 Failed 1st attempt got 2 on 2nd attempt
V-Bar Rows
100x5
125x5
150x5
175x3
200x3
Assistance
Pull- Ups
DB Shrugs
Rear Delts
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| « Last Edit: Dec 26th, 2008, 12:33am by SFGiantsPBA » |
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #13 on: Dec 26th, 2008, 6:28pm » |
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Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced
Squat
140x5
170x5
205x5
240x3
275x1 PR
285x1 PR
Bench Board Presses
1st time doing these but I have no boards so I set the squat cage up like board presses,not pin presses.
135x5
170x5
205x5
235x3
270x1
Assistance:
Dips For Tri's + 25x3
Standing Leg Curls x3 (I found myself real week here so I will ad more ham work on Mondays for now, Pull Throughs)
Standing Cable Abs x3
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| « Last Edit: Dec 27th, 2008, 10:24pm by SFGiantsPBA » |
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Scott Markowitz
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Save an exercise bike. Ride a strongman.
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Re: SFGiantsPBA's Log
« Reply #14 on: Dec 28th, 2008, 12:06pm » |
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on Dec 26th, 2008, 6:28pm, SFGiantsPBA wrote:| I set the squat cage up like board presses,not pin presses. |
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How'd you do that?
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