MY WORKOUT LOG

4/9/10


PULL UPS (WARM UP)
8X2@BODY-WEIGHT


LAT PULL-DOWN TO FRONT
10X3@200


RACK PULLS (2" ABOVE KNEES)
3X1@315
3X3@405
ADDED STRAPS
3X2@495
3X2@585
HOPEFULLY SOMEDAY I WILL GET TO THE POINT OF DOING THIS OFF THE FLOOR. FELT PRETTY GOOD TODAY BUT COULD ONLY GET BETTER.


BB SHRUGS
10X3@315


WHY DOES MY DEAD SUCK SO BAD. I SHOULD BE PULLING IN THE 700'S. ANY IDEAS ANYONE?

Where's your weak point at on dead's?

RIGHT AT ABOUT 2" ABOVE MY KNEES.

4/10/10


SHOULDERS AND ARMS


BB UPRIGHTS
12X1@115
12X1@125


REAR DELT MACHINE
10X2@130


ZOTTMAN CURLS
10X1@45
10X1@60


STRAIGHT BAR MACHINE CURL
20X1@80


SINGLE ARM DB EXT.
10X1@40
10X1@50


PUSHDOWNS
30X1@50




ONLY HAD 35 MINUTES TODAY!!!!!!!!!!

4/12/10


SQUAT
10X1@BAR-WEIGHT
8X1@135
5X1@225
5X1@315
ADDED KNEE WRAPS AND BELT
5X1@405
5X1@495


RACK PULLS W/ STRAPS (2" ABOVE KNEE CAPS)
5X1@495
5X1@585





SHORT AND SWEET. DIDNT HAVE A LOT OF ENERGY TODAY. I HATE IT WHEN THIS HAPPENS!!!!!

4/14/10


BENCH
20X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
3X3@405
10X1@315


INCLINE PRESS
6X1@225
6X2@275


DB BENCH
7X2@105


CABLE CROSSOVERS
12X1@60
12X1@70

4/16/10


LAT PULL-DOWN TO FRONT
WARM UP
10X3@120


SPEED PULLS @ 50% (1 MIN REST BETWEEN SETS)
8X2@330


HEAVY RACK PULLS W/ STRAPS (2" ABOVE KNEE CAPS)
3X1@495
3X1@585
3X1@655

4/19/10


SQUAT
10X1@BAR-WEIGHT
10X1@135
5X1@225
5X1@315
ADDED BELT AND KNEE WRAPS
5X1@405
5X2@495


RACK PULLS W/ STRAPS
3X1@495
3X1@585
3X1@655
DONE AT KNEE CAPS


LEG EXT
10X3@150


LEG CURL
10X1@140

4/21/10


BENCH
WARM UP SETS
10X1@BAR-WEIGHT
10X1@135
5X1@225
5X1@315
WORK SETS
5X3@405 OFF 2 BOARD
DOWN SET OFF CHEST
10X1@315


INCLINE PRESS
5X1@225
5X1@275
5X1@315


DIPS
20X2@BODY-WEIGHT

NEXT WEEK I WILL BE STARTING A 10 WEEK TRAINING CYCLE TO TRY AND IMPROVE ON MY RAW MAX ON SQUAT BENCH AND DEAD. I MAXED OUT THIS LAST WEEKEND AND DID THE FOLLOWING

SQUAT 560
BENCH 450
DEAD 500
TOTAL 1510

AFTER STARTING ON MAY 3, 10 WEEK CYCLE SHOOTING FOR THE FOLLOWING

SQUAT 605
BENCH 475
DEAD 530
TOTAL 1610



4/26/10


SQUAT
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
10X2@405


LEG PRESS
10X1@400
10X1@600
10X1@800


ABDUCS
15X2@105


ADDUCS
15X2@105


LEG EXT
10X3@150


LEG CURL
10X3@125


STANDING CALF PRESS
20X3@BODY-WEIGHT


ABS
SUPER SET
CRUNCHESX30
WITH
BICYCLESX30
WITH
LEG LIFTSX30

4/28/10


SPEED BENCH
WARM UP
10X1@BAR-WEIGHT
10X1@135
5X1@225
WORK SETS WITH MINI-BANDS BEHIND BACK (1 MINUTE REST BETWEEN SETS)
3X8@315
DOWN SET OFF CHEST NO BANDS
30X1@225


PECK DECK
10X3@120


PUSH UPS
20X1@NORMAL SHOULDER WIDTH
20X1@NORMAL TO CLAPPING TO NORMAL (SWITCHING BETWEEN THE TWO)


JUST WANTED TO GET A GOOD PUMP INTO THE CHEST TODAY NOTHING FANCY. i WAS DONE IN 40 MINUTES.

5/3/10


SQUAT
5X1@BAR-WEIGHT
5X1@140
5X1@230
5X1@320
ADDED KNEE WRAPS
5X1@410
3X1@495
3X1@515


PAUSE SQUATS (3 SEC PAUSE)
3X2@250


LEG PRESS
10X2@600


SLDL'S (4" BOX)
8X3@300


PULL THRU'S
10X2@GREEN-BAND STRENGTH


CALVES
20X3@BODY-WEIGHT

5/5/10


BENCH
WARM UP SETS
20X1@BAR-WEIGHT
10X1@135
8X1@225
2X1@275
WORK SETS OFF 3BOARD
5X5@405


INCLINE BENCH
8X1@275
8X1@295
7X1@315


DECLINE BENCH
8X1@225
8X1@275
7X1@345


ABS
30X1@CRUNCHES
30X1@BICYCLES
30X1@LEG LIFTS

5/7/10


BOX SQUATS (BELOW PARALLEL)
5X1@140
3X1@230
3X1@320
2X1@410


SLDL'S (OFF FLOOR)
3X1@235
3X1@285
3X1@325
3X1@415


GM'S
5X1@185
5X1@275
5X1@315


LYING LEG CURLS
10X3@110


ABDUCTORS
12X2@105


ADDUCTORS
12X2@105

5/12/10



SQUAT W/ 125 LBS CHAIN EACH SET
5X1@BAR-WEIGHT
5X1@140
3X1@220
3X1@265
3X1@325
2X6@365


PAUSE SQUATS (ASS TO THE FLOOR)
3X2@250


LEG PRESS
10X2@800


SLDL'S (4" PLATFORM)
8X3@270


PULL THRU'S
10X2@GREEN BANDS


STANDING CALF PRESS
15X3@BODY-WEIGHT

5/13/10


BENCH (ALL SETS DONE WITH 75LBS CHAIN)
WARM UP SETS
5X1@BAR-WEIGHT
5X1@135
5X1@225
WORK SETS
5X3@355 OFF 2 BOARD
5X2@355 OFF 3 BOARD


INCLINE BENCH
8X1@225
7X1@275
6X1@315


DIPS
10X3@BODY-WEIGHT


AB WORK
CRUNCHES
LEG LIFTS
BICYCLES

1 SET EACH 30 REPS EACH

5/14/10


BOX SQUAT (BELOW PARALLEL)
5X1@145
3X1@235
3X1@375
2X1@435


RACK PULLS (KNEE CAP LEVEL)
2X1@360
2X1@485
ADDED STRAPS
2X1@555
2X1@625
2X1@680


PULL THRU'S
10X2@120


SEATED LEG CURLS
10X2@140


ABDUC'S
12X2@120


ADDUC'S
12X2@120

5/17/10


SQUAT
5X1@BAR-WEIGHT
5X1@135
5X1@220
5X1@310
5X1@405
5X1@495


PAUSE SQUATS (ASS ALL THE WAY DOWN 3 SEC PAUSE)
3X2@275


LEG PRESS
10X2@800


SLDL'S (OFF 4" BOX)
8X3@315


PULL THRU'S
10X2@100


SEATED CALF PRESS
15X3@BODY-WEIGHT

5/19/10


BENCH
ALL SETS W/ 75LBS CHAIN
10X1@BAR-WEIGHT
5X1@135
5X1@225
OFF 3 BOARD
5X5@365


INCLINE PRESS
8X1@230
7X1@280
7X1@320


DECLINE PRESS
8X3@315


3 SETS OF ABS 30 REPS EACH.

STARTING TRAINING ON MONDAY FOR MY NEXT MAX OUT ON MY RAW LIFTS. 10 WEEKS WITH WEEK 11 MAX OUT WEEK.

GOT MY WORKOUT FOR THE NEXT 9 WEEKS OF A POST FROM A FELLOW POWERLIFTER WHICH WAS WRITTEN BY DAVE TATE. CANT WAIT TILL THE END TO MAX OUT. LOVE TRAINING THE WESTSIDE STYLE.


6/1/10


MAX EFFORT SQUAT

GOOD MORNINGS
WORKED UP TO A 3 REP MAX
3X1@BAR-WEIGHT
3X1@135
3X1@225
3X1@315
3X1@385
WORKED UP TO A 1 REP MAX
1X1@405
1X1@425
1X1@435


GLUTE HAM RAISE
10X3@BODY-WEIGHT


REVERSE HYPERS
8X3@50


PULLDOWN ABS
15X5@150


STRAIGHT LEG RAISES
15X5@BODY-WEIGHT

6/2/10


MAX EFFORT BENCH


BOARD PRESS (3 BOARD)
WORKED UP TO 3 REP MAX
3X1@315
3X1@405
3X1@475
3X1@500
WORKED UP TO 1 REP MAX
1X1@515
1X1@525


BB EXTENSIONS
10X1@85
10X1@95
10X1@105
10X3@115


TRI PUSH DOWNS
10X1@100
10X1@110
10X1@120


1 ARM DB SHOULDER PRESS
15X1@40
15X1@45
15X1@50

That's some strong benching Ryan!!

Yea way strong!!!
I'm assuming it is all raw benching?

ALL RAW BENCHING SKI

6/4/10


DYNAMIC EFFORT SQUAT

BOX SQUATS (50% OF RAW MAX)
2X10@280


REVERSE HYPERS
8X3@50


LEG PRESS
10X3@800


DB ROWS
10X3@110


BB SHRUGS
15X3@315