Up, Up, and AWAY!

Discussion in 'Training Logs' started by SmallvilleCK, Aug 24, 2014.

  1. SmallvilleCK

    SmallvilleCK Non ducor, duco.

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    Monday - 7/17/17

    Bodyweight - 218

    Squats - no belt or wraps

    5x275
    5x335
    5x405
    5x475
    5x550

     
  2. SmallvilleCK

    SmallvilleCK Non ducor, duco.

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    Wednesday - 7/19/17

    Bodyweight - 218

    Deadlifts - getting into position on the weights is getting easier, so next week down to a 25lb plate with the rubber mats instead of the 35s. If it keeps going well and mobility keeps improving I'll drop it down farther.


    300x5
    365x5
    425x5
    525x5


     
  3. SmallvilleCK

    SmallvilleCK Non ducor, duco.

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    Monday - 7/24/17

    Bodyweight - 219

    Squats - no belt or wraps

    5x295
    5x345
    5x415
    5x495
    2x565

     
  4. SmallvilleCK

    SmallvilleCK Non ducor, duco.

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    Wednesday - 7/26/17

    Bodyweight - 219

    Deadlifts - getting into position on the weights is getting easier, so next week down to a 15lb plate with the rubber mats instead of the 25s. If it keeps going well and mobility keeps improving I'll drop it down farther.


    315x5
    365x5
    425x5
    550x3 - rookie mistakes with the knee pads screwing the reps up and adding friction. I could have pulled all 5 but felt the midback wanting to give and decided not to push it.

     
  5. SmallvilleCK

    SmallvilleCK Non ducor, duco.

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    Friday - 8/4/17

    Bodyweight - 216

    Voodoo floss adductors
    KB deads x 30


    Squats - No belt, no wraps

    135x5
    225x5
    315x5
    405x3
    455x3
    455x3
    455x3

    Pause squats - 2 seconds

    275x5
    315x5
    315x5
     
  6. SmallvilleCK

    SmallvilleCK Non ducor, duco.

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    Monday - 8/7/17

    Bodyweight - 216

    Voodoo floss adductors
    KB deads x 30


    Squats - No belt, no wraps

    135x5
    225x5
    315x5
    405x3
    455x3
    455x3
    455x3
     
    Last edited: Aug 9, 2017
  7. SmallvilleCK

    SmallvilleCK Non ducor, duco.

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    Wednesday - 8/9/17

    Bodyweight - 215

    Deadlifts - No belt, no straps

    315x3
    405x2
    495x1
    550x1
    600x1

     
  8. SmallvilleCK

    SmallvilleCK Non ducor, duco.

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    Thursday - 8/17/17

    Bodyweight - 215

    Deadlifts - No belt, no straps

    315x3
    405x2
    495x1
    550x1
    625x1


    BTNSP

    145x5
    145x5
    145x5
    145x5
    135x15
    135x10


     
  9. SmallvilleCK

    SmallvilleCK Non ducor, duco.

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    Tuesday - 8/22/17

    Bodyweight - 215

    Squats

    325x2
    415x2
    505x1
    575x1 - belt and wraps
    625x1 - belt and wraps - lifetime PR




    I wanted to test my max with wraps and belt today to see how MadCow treated me and get starting numbers for next program.
     
  10. SmallvilleCK

    SmallvilleCK Non ducor, duco.

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    Monday- 8/29/17

    Bodyweight - 216

    Squats

    5x215
    5x295
    5x380
    5x460
    5x540 - add belt/wraps

     
  11. SmallvilleCK

    SmallvilleCK Non ducor, duco.

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    Wednesday - 8/30/17

    Bodyweight - 216

    Deadlifts - down to a 25lb bumper height and getting into position continues to improve.


    340x5
    405x5
    475x5
    540x5

     
  12. SmallvilleCK

    SmallvilleCK Non ducor, duco.

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    Thursday - 8/31/17

    SOHP

    125x5
    150x5
    175x5
    205x5


    BTNSP

    135x18

     
  13. SmallvilleCK

    SmallvilleCK Non ducor, duco.

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    Friday - 9/1/17


    Squats

    215x5
    295x5
    385x5
    460x5
    565x3 - Wraps, no belt
    385x8


    Bench

    225x5


    BOR - double overhand, no straps

    135x12
    185x5
    225x5
    275x5
    315x5
     
  14. SmallvilleCK

    SmallvilleCK Non ducor, duco.

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    Monday - 9/4/17


    Squats

    225x5
    305x5
    390x5
    465x5
    555x5 - Wraps, no belt


     
  15. SmallvilleCK

    SmallvilleCK Non ducor, duco.

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    Tuesday - 9/5/17

    Bench superset with 1-arm DB rows


    Bench

    95x12
    135x10
    185x8
    225x5
    275x5


    1-arm DB rows

    35x12
    55x12
    70x12
    70x12
    70x12
    70x12
    70x12


    Feels good to be getting back into bench, everything feels super light and I'll keep progressing slowly so I don't re-tweak my right pec or biceps.
     

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