New Year, New Log: -GSP-'s W/O Log - Page 23 - MMA Forum - UFC Forums - UFC Results - MMA Videos
Training Logs An area to document your training in a journal-format to help benefit others from your routines.

Reply
 
LinkBack Thread Tools Display Modes
post #221 of 285 (permalink) Old 07-17-2009, 02:17 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
07.17.09

07.17.09

5/3/1 Day 4

1. Deadlift
[165] 1x5
[190] 1x5
[215] 1x8

2. Bench Press (light work)
[135] 1x5 (warm up)
[175] 4x4

3. Smith Machine Squats
[155] 1x3
[185] 1x3
[205] 1x3
[135] 1x3
-GSP- is offline  
Sponsored Links
Advertisement
 
post #222 of 285 (permalink) Old 07-17-2009, 03:34 PM
Das ‹bermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
                     
Why bench and squat on your deadlift day? You should do upper back work that day. Do deadlifts, then rows/chins/pull ups/pull downs, etc.




What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline  
post #223 of 285 (permalink) Old 07-20-2009, 02:58 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
07.20.09

07.20.09

5/3/1 Day 5

1. Bench Press
[145] 1x3
[165] 1x3
[185] 1x8

Accessory work: cg bench 2x5, plyometric chest work, incline press
-GSP- is offline  
post #224 of 285 (permalink) Old 07-20-2009, 03:04 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Quote:
Originally Posted by wukkadb View Post
Why bench and squat on your deadlift day? You should do upper back work that day. Do deadlifts, then rows/chins/pull ups/pull downs, etc.
Program doesn't have enough of a workload for my body to respond. I did the squats for extra core work and the bench session for strength purposes.

I'm no expert or anything and I have no idea why my bench went up from a 6rm @ 175 lbs to an 8rm @ 185 lbs but I think that 175x4x4 definitely aided that.
-GSP- is offline  
post #225 of 285 (permalink) Old 07-21-2009, 02:37 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
07.21.09

07.21.09

5/3/1 Day 6

1. Squat
[150] 1x3
[175] 1x3
[190] 1x6

2. Lying Hamstring Curls
[80] 2x12
[90] 2x8

3. Seated Calf Raises
[90] 1x20
[140] 1x10
[180] 2x8

4. Standing Calves on Smith Machine
[225] 2x15
[135] 1x30

5. Barbell Shrugs
[185] 1x15
[225] 2x12
[265] 1x10

Other work: Decline Crunches, Incline Leg Raises
-GSP- is offline  
post #226 of 285 (permalink) Old 07-21-2009, 02:59 PM
Das ‹bermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
                     
Quote:
Originally Posted by -GSP- View Post
07.21.09

5/3/1 Day 6

1. Squat
[150] 1x3
[175] 1x3
[190] 1x6
So you're going to be squatting more than me by April?




What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline  
post #227 of 285 (permalink) Old 07-21-2009, 10:18 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Quote:
Originally Posted by wukkadb View Post
So you're going to be squatting more than me by April?
You best believe it.
-GSP- is offline  
post #228 of 285 (permalink) Old 07-21-2009, 10:45 PM
Das ‹bermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
                     
Quote:
Originally Posted by -GSP- View Post
You best believe it.
How about we'll do my front squat versus your back squat?




What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline  
post #229 of 285 (permalink) Old 07-22-2009, 02:50 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
07.22.09

07.22.09

5/3/1 Day 7

Main lift:

1. Strict Press
[90] 1x3
[105] 1x3
[120] 1x8

Accessory:

1. Strict Press
[135] 1x3

2. DB Sides
[15] 1x10
[20] 1x8

3. Dips
[BW] 1x5

Other work: Lat pulldowns & Pull ups
-GSP- is offline  
post #230 of 285 (permalink) Old 07-22-2009, 02:59 PM
Das ‹bermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
                     
Lol @ you getting more reps on your 2nd wave




What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline  
Reply

Quick Reply
Message:
Options

Register Now



In order to be able to post messages on the MMA Forum - UFC Forums - UFC Results - MMA Videos forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Password
Please enter a password for your user account. Note that passwords are case-sensitive.

Password:


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:
OR

Log-in









Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.




Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode



Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On

 
For the best viewing experience please update your browser to Google Chrome