December 2010
15 posts
4 tags
Training Log: Squat / Bench Press
Should stretching, foam roller, leg stretch with bands Squat - Deload sets Bench Press - Deload sets Assistance work: Leg press ham curl face pulls (cable w/ rope) tricep pushdowns (cable w/ rope) Foam roller Posted via email from Training log | Comment »
4 tags
Training Log: Deadlifts / Military Press
Should stretching, foam roller, leg stretch with bands Deadlift - Deload sets Military Press - Deload sets Pull-ups Decline ab crunch Foam roller Posted via email from Training log | Comment »
4 tags
Training Log: Review of 2010, Goals for 2011
Review of 2010 So 2010 turned out to be a good year overall with my training. I am just finishing up my 13th cycle of 5/3/1 and am still making progress. Last week I figured out where I ended up and tested my 1RM; here is how it turned out: Military Press - 185 Deadlift - 500 Bench Press - 265 Squat - 465 This sets my total of the three main lifts (bench, deadlift, squat) at 1230 lbs. ...
4 tags
Training Log: Squat *PR
Shoulder stretch, foam roller, leg stretch with bands Warm up sets Working sets: 405 x 1 435 x 1 460 x 1 *PR 465 x 1 *PR Foam roller Finishing off the week/year figuring out my 1RM so used the singles approach for squat training today as well. Worked great and hit a new PR. In hindsight I may have even been able to hit a few more lbs, but I’m happy with this new max. Going to...
3 tags
Training Log: Bench Press *PR
Shoulder stretch, foam roller Warm up sets Working sets: 205 x 1 240 x 1 270 x 1 *missed 265 x 1 *PR Foam roller So, since I’m working to figure out my new 1RM and hopeful to hit new PRs on each for the end of the year, I decided to use the singles approach on bench today too. I wanted 270, but it just wasn’t mine today. Still content with a new PR of 265 as my previous...
5 tags
Training Log: Deadlifts (*PR - 500 lb deadlift)...
Should stretching, foam roller, leg stretch with bands Warm up sets Working sets: 405 x 1 455 x 1 500 x 1 *PR Foam roller A 500 lb deadlift has been a goal for some time now and I’m very happy to have met that goal this morning. Having failed the attempt previously, I decided to take a different approach. Before, I would go through all my 5/3/1 lifts, then attempt it; but I...
3 tags
Training Log: Military Press
Should stretching, foam roller Warm up sets Working sets: 135 x 5 150 x 3 170 x 1 185 x 1 *PR Foam roller Was scheduled to deadlift this morning, but didn’t sleep well last night and wanted to hold off 1 more day since I’ll be making a new attempt at a PR. That said, had a good training session with my military press and hit a new 1RM PR. Since it is the end of the...
being silly at the Apple store
See the full gallery on posterous Posted via email from ianology | Comment »
2 tags
Training Log: Squat
Shoulder stretch, foam roller, leg stretch with bands Warm up sets Working sets: 325 x 3 370 x 3 415 x 4 Foam roller. Got 4 reps, but wasn’t entirely content with that. Also, knee is completely flared up now so I may have been off this morning. Two days of rest then heading into the final 531 week of the year. Posted via email from Training log | Comment »
Playing Tetris - Level 15
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Training Log: Bench Press
Shoulder stretch, foam roller Warm up sets Working sets: 185 x 3 210 x 3 235 x 3 Assistance work: Cable row: 180 x 10 x 1 204 x 10 x 3 Tricep push down: 132 x 10 x 3 Foam roller. Posted via email from Training log | Comment »
2 tags
Training Log: Military Press
Should stretching, foam roller Warm up sets Working sets: 125 x 3 140 x 3 160 x 4 Assistance work: Pull-ups: BW x 10 x 3 Dips: BW x 10 x 3 Foam roller Posted via email from Training log | Comment »
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Training Log: Deadlifts
Should stretching, foam roller, leg stretch with bands Warm up sets Working sets: 350 x 3 400 x 3 450 x 4 Foam roller Since I took last week off (due to travel), I decided to repeat my 3’s for this cycle. Still shopping for a car so had to cut it short this morning; hopefully will resolve that soon. Posted via email from Training log | Comment »
2 tags
Training Log: Squat
Shoulder stretch, foam roller, leg stretch with bands Warm up sets Working sets: 325 x 3 370 x 3 415 x 3 Foam roller Everything felt strong today, but had to be quick as I needed to get back home. Since it’s likely I will not be able to train next week, I may repeat my 3’s the week after before getting into the 531 week. Posted via email from Training...
2 tags
Training Log: Bench Press
Shoulder stretch, foam roller Warm up sets Working sets: 185 x 3 210 x 3 235 x 3 Assistance work: 1 arm DB row: 80 x 10 x 1 90 x 10 x 1 100 x 10 x 1 Foam roller. Still need to get a car so I don’t need to cut my training short. Soon. Posted via email from Training log | Comment »