P3.2W6D5

Quads / Calves:
wide squat: 135×3, 185×3 (six sets) [45 sec b/w]
zercher squat: 956, 115×6, 135×6, 155×3 [60 sec b/w]
standing calf raise: 135×6, 155×6, 185×6 [45 sec b/w]
medicine ball rotation: x12, x12
medicine ball crunch: x12, x11

February 26, 2010 | Filed Under lifting | Leave a Comment

P3.2W6D4

Back on schedule. Just about half-way finished with this phase and I’m feeling a bit burned out. It’s harder for my to feel progression when I’m not measuring max efforts. It does seem to be a little easier on my system and I’m not in pain nearly as much.

One more phase left and then I think I’ll be retiring this portion of the blog. I wanted to document the effort and results of a year of focused lifting and that’s pretty much over.

tabita: 75 lbs x3
press: x8 (three sets)
hang clean: x3 (three sets)
zercher squat: x5 (three sets)
row: x8 (three sets)

arms:
dumbbell curl: 30×8 (eight sets) [45 sec b/w]
french press: 70×8 (eight sets) [45 sec b/w]
reverse curl: 70×6 (two sets) [45 sec b/w]
single arm cable triceps: 5×12 (two sets) [45 sec b/w]
cable curl: 7×12, 8×10 [60 sec b/w]

February 25, 2010 | Filed Under lifting | Leave a Comment

P3.2W6D3

tabita: 75 lbs 10×20x5
front squat: x5 (five sets)
press: x8 (five sets)

hamstring / abs:
leg press: 270×12 (four sets)
calf press: 270×12 (four sets) [60 sec b/w]
single leg barbell deadlift: 45×5 (three sets) [45 sec b/w]
pulldown abs: 12×8, 14×8, 15×8 (two sets) [45 sec b/w]

February 24, 2010 | Filed Under lifting | Leave a Comment

P3.2W6D2

tabita: 45 lbs 10×20x3
overhead squat: x5, x5, x5
swing: x5, x5, x5
row: x12, x15, x15

back:
chins: x3 (six sets) [45 sec b/w]
close grip pulldown: 8×12 (four sets) [45 sec b/w]
medicine ball crunch: x12, x12
medicine ball rotation: x12, x10
leg raise: x10. x10

February 23, 2010 | Filed Under lifting | Leave a Comment

P3.2W6D1

More catching up.

tabita: 65 lbs 15×15x3
press: x11, x10
stiff deadlift: x13, x8
hang clean: x5, x4

chest / shoulders
dumbbell incline: 55×8 (six sets) [45 sec b/w]
parallel press: 60×6, 65×6 (two sets) [45 sec b/w]
cable fly: 5×12 (three sets) [45 sec b/w]
side raise: 30×8 (eight sets) [30 sec b/w]
front plate raise: 45×8 (six sets) [30 sec b/w]

February 22, 2010 | Filed Under lifting | Leave a Comment

P3.2W5D5

Catching up .. had to change things around, folks were using the squat racks for curls. Folks like that should be set on fire.

quads / calves
clean: 95×5, 95×4, 95×3, 95×2
leg press: 230×6, 250×6, 270×6, 290×6, 310×6
calf press: 230×6, 250×6, 270×6, 290×6, 310×6
leg extension: 90×12, 135×10, 180×8, 225×5
single lead deadlift: 45×6 (two sets)
front squat: 45×8 (three sets)

February 19, 2010 | Filed Under lifting | Leave a Comment

P3.2W5D4

Pretty good workout today, surprising since I was pretty short on sleep.

Tabita: 65 lbs 15×15x2
press: 14, 15
hang clean: 6, 7
zercher squat: 7, 8
row: 14, 14

Arms
incline curl: 30×8 (eight sets) [45 sec b/w]
overhead extension: 65×8 (eight sets) [30 sec b/w]
barbell curl: 60×6, 70×6, 80×6 (two sets) [60 sec b/w]
incline close bench: 135×6, 155×6 (two sets) [45 sec b/w]
triceps rope pressdown: 10×12 (two sets) [45 sec b/w]

February 18, 2010 | Filed Under lifting | Leave a Comment

P3.2W5D3

Hamstrings & Abs

leg curl: 6×8 (four sets) [45 sec b/w]
stiff leg deadlift: 135×6, 155×6, 175×6 [60 sec b/w]
hanging leg raise: x8 (eight sets) [30 sec b/w]
pulldown abs: 11×8, 13×8, 15×8 (two sets) [45 sec b/w]
seated calf raise: 90×8 (four sets) [30 sec b/w]
medicine ball crunch: x12 (two sets)
medicine ball rotation: x12 (two sets)
leg raise: x12 (two sets)

February 17, 2010 | Filed Under lifting | Leave a Comment

P3.2W5D2

Long night with little sleep. Managed about 3.5 hours total, but still made it to the gym and moved up in a couple of lifts.

Back

tabita: 55 lbs plate 15×15 (two sets)
overhead squat: 10, 8
swing: 8, 8
row: 16, 16
lunge & twist: 3, 2

deadlift: 135×3, 185×3, 225×3, 255×3 (six sets) [45 sec b/w]
barbell row: 135×6, 155×6, 175×6 (two sets) [ 45 sec b/w]
wide pulldown: 8×12, 10×12 (three sets) [60 sec b/w]

February 16, 2010 | Filed Under lifting | Leave a Comment

P3.2W5D1

Chest/Shoulders

tabita: 65 lbs 15×15 (two sets)
reverse lunge: 4, 4
press: 12, 12
stiff leg deadlift: 8, 8
hang clean: 4, 4

bench: 135×6, 185×6, 205×6 (eight sets) [45 sec b/w]
incline bench: 135×6, 155×6, 175×6 (two sets) [45 sec b/w]
flys: 35×12 (four sets) [45 sec b/w]
front raise: 20×8 (eight sets) [30 sec b/w]
bentover shoulder raise: 20×15 (two sets) [45 sec b/w]

February 15, 2010 | Filed Under lifting | Leave a Comment