Louie's Training Log
Louie P
weight and strength gain but I'm going to work on having a more
balanced and clean diet more this time around. Macro break down will
be 4:3:3 (P:C:F) I don't have a weight goal set just continuing to
build a solid base to work off of.
Week 1 ME Upper
Bench
95x5
125x5
155x5
185x5
205x5
220x5
Pull-Up (Neutral Grip)
BWx5x3 + orange band
BWx4x3 + red band
*Pull-ups need a lot of work
OHP
45x8x2
95x8
125x8x2
125x7x2
DB Row
30x8
50x8
65x8x4
Thick Bar Pull Down
100x8x4
EZ Bar Curl
60x8x4
Talk about a pump, it felt like my arms and shoulders were going to
explode. It was nice doing a variety of different exercises as opposed
to 5x5.
Louie P
and arms are still sore. Rolled out on the foam roller and did some
stretching so hopefully that will help for tomorrow's workout.
chris
so. you'll probably only get sore like this from the first few
training sessions. have fun on lower day ;-)
Dan Higgins
Nicholas Battista
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Nick Sereni
Louie P
Squat
195x5
225x5
255x5
285x5
315x5
345x3
Deads (Sumo)
225x8x4
Good Mornings
155x10x4
Lunges
30x10x4
Today was brutal, I think I was on the verge of death. Not to mention
my hams and ass were so pumped I wobbled to my car. This microcycle
will be a lot of finding what weights I can use for certain lifts and
reps. Deads can defiantly go up; It was my first time doing good
mornings so they weren't too bad. I forgot to do abs so I'll end up
doing them tomorrow.
On Jan 6, 7:35 pm, Nick Sereni <glicho...@gmail.com> wrote:
> Oh snap.
Nick Harezga
set of split squats I feel like death.
Louie P
75x12x4
16 min 3.5mph walk on incline
...and lots of stretching, my legs are killing me today.
Dan Higgins
Louie P
OHP
45x8
65x8
85x8
100x10x5
Pull-Up (Neutral Grip)
BWx5x3 + orange band
BWx4x3 + red band
Bench
135x12x4
DB Rows
70x5x4
Push Downs
130x6x4
Ez Curls
60x12x4
On Jan 8, 12:09 am, Dan Higgins <dhig...@gmail.com> wrote:
> probably should go to 5 guys on sat...
>
> On Jan 7, 11:09 pm,LouieP <louiepetro...@gmail.com> wrote:
>
> > Abs
> > 75x12x4
>
> > 16 min 3.5mph walk on incline
>
> > ...and lots of stretching, my legs are killing me today.
>
> > On Jan 6, 9:14 pm, Nick Harezga <nhare...@gmail.com> wrote:
>
> > > Lower day is the worst. Not so much the day after, but after the first
> > > set of split squats I feel like death.
>
Louie P
Front Squat
135x10x5
Step Ups
75x10x5
Leg Press
3 platesx10x4
Pull Through
100x8x4
Abs
75x12x4
I use to think lunges were going to be the death of me but quickly
realized that I think it's going to be step ups. I tired doing hack
squats for the first time but the bar kept getting stuck on my
hamstrings, so I switch to leg press.
Louie P
Bench
135x5
160x5
195x5
225x5
235x4
Pull Ups (Neutral)
BW x8x2 + Red Bands
BW x6x1 + Red Bands
BW x4x1 + Red Bands
DB Rows
65x10x5
OHP
125x10x2
125x8x1
125x4x1
115x8x1
*Note sure what happened here first two sets felt really good then
fourth one just plain sucked. Possibly started using too have of a
weight for starting out; not really sure.
Thick Bar Push Downs
100x10x4
EZ Bar curl
60x10x4
Stair Stepper- 20mins
Louie P
> On Jan 10, 10:53 am,LouieP <louiepetro...@gmail.com> wrote:
>
> > RE Lower
>
> > Front Squat
> > 135x10x5
>
> > Step Ups
> > 75x10x5
>
> > Leg Press
> > 3 platesx10x4
>
> > Pull Through
> > 100x8x4
>
> > Abs
> > 75x12x4
>
> > I use to think lunges were going to be the death of me but quickly
> > realized that I think it's going to be step ups. I tired doing hack
> > squats for the first time but the bar kept getting stuck on my
> > hamstrings, so I switch to leg press.
>
Louie P
Squat
195x5
225x5
255x5
285x5
305x5
325x5
RDL
225x5x4
*First time doing these and they felt pretty good.
Good Morning
155x12x4
DB Lunges
30x12x4
*I still hate these and probably will never like them
On Jan 12, 9:59 pm, Louie P <louiepetro...@gmail.com> wrote:
> Cardio- 30 min 3.5mph walk @ 3.5 incline
>
Louie P
OHP
110x8x5
Pull Ups (neutral)
BWx5x5 + Red Band
DB Rows
80x5x4
Fat Bar Push Downs
130x6x4
Ez Curl
60x12x4
On Jan 13, 10:18 pm, Louie P <louiepetro...@gmail.com> wrote:
> Week 2 ME Lower
>
> Squat
> 195x5
> 225x5
> 255x5
> 285x5
> 305x5
> 325x5
>
> RDL
> 225x5x4
> *First time doing these and they felt pretty good.
>
> Good Morning
> 155x12x4
>
> DB Lunges
> 30x12x4
> *I still hate these and probably will never like them
>
Louie P
Front Squats
130x10x5
Step-ups
75x10x5
Hack Squat Machine
90x10x2
110x10x2
Pull throughs
100x8x4
Ab Harness
75x12x4
Still haven't been able to get the hang out hack squats yet so I'll
stick to the machine for now.
On Jan 13, 10:18 pm, Louie P <louiepetro...@gmail.com> wrote:
> Week 2 ME Lower
>
> Squat
> 195x5
> 225x5
> 255x5
> 285x5
> 305x5
> 325x5
>
> RDL
> 225x5x4
> *First time doing these and they felt pretty good.
>
> Good Morning
> 155x12x4
>
> DB Lunges
> 30x12x4
> *I still hate these and probably will never like them
>
Nick Sereni
use the machine as well.
Louie P
OHP
90x5
110x5
135x5
150x5
165x3
Pull Ups
BWx8x3 + Red bands
BWx5x2 + Red bands
Bench
155x8x5
DB Rows
65x12x4
Thick Bar Push Down
100x12x4
EZ Curl
60x12x4
*I'm going to have to switch these out they have been giving me
problems in my form arm right below the crease of my elbow.
12 minutes of intervals on elliptical
:30 seconds high intensity; 1:00 min low intensity
Louie P
Deads
185x5
225x5
275x5
315x5
365x1
*315 went up really easy. First rep of 365 was easy then saw nothing
but stars after that.
RDL
22x5x4
Good Morning
155x14x4
Lungs
30x14x4
Ab Harness
75x12x4
I started too light with the weight for good mornings and lungs that's
why the reps are so high. Next cycle I'll defiantly be adding weight
to these.
Louie P
OHP
85x5
105x5
125x6x5
Pull Ups
Bwx8x5+Red bands
Bench
135x12x4
DB Rows
85x5x2
90x5x2
Thick Bar Push Down
135x6x5
DB Hammer Curls
30x12x4
12 min intervals :30 on 1:00 off stair stepper
Louie P
Front Squat
105x10x1
135x12x5
Step-Ups
75x10x5
Pull Through
100x8x4
Ab Harness 75x12x4
Yoke (50ft x 2)
405x7
Farmers 50ft
205/hand x 5
Sled Drag
Forward 3plates x 3
Reverse 3plates x 3
Louie P
OHP
80x5
95x5
115x5
135x4
150x3
160x5
165x5
NWG Pull Ups
Bwx5x3+ orange bands
Bench 155x8x3
DB Rows
65x8x2
Thick Bar Push Down
100x8x2
DB Hammer Curls
30x8x2
13 min intervals :30 on 1:00 off stair stepper
Louie P
Deads
135x5
185x5
225x5
275x5
315x3
335x5
RDL
225x5x2
Good Morning
155x10x2
Lunges
30x10x2
Abs
75x12x2
On Jan 25, 9:55 pm, Louie P <louiepetro...@gmail.com> wrote:
> Week 4 (Deload) ME Upper
>
> OHP
> 80x5
> 95x5
> 115x5
> 135x4
> 150x3
> 160x5
> 165x5
>
> NWG Pull Ups
> Bwx5x3+ orange bands
>
> Bench 155x8x3
>
> DB Rows
> 65x8x2
>
> Thick Bar Push Down
> 100x8x2
>
> DB Hammer Curls
> 30x8x2
>
> 13 min intervals :30 on 1:00 off stair stepper
>
> On Jan 23, 7:50 pm,LouieP <louiepetro...@gmail.com> wrote:
>
> > Week 3 RE Lower
>
> > Front Squat
> > 105x10x1
> > 135x12x5
>
> > Step-Ups
> > 75x10x5
>
> > Pull Through
> > 100x8x4
>
> > Ab Harness 75x12x4
>
> > Yoke (50ft x 2)
> > 405x7
>
> > Farmers 50ft
> > 205/hand x 5
>
> > Sled Drag
> > Forward 3plates x 3
> > Reverse 3plates x 3
>
> > On Jan 20, 11:18 pm,LouieP <louiepetro...@gmail.com> wrote:
>
> > > Week 3 ME Lower
>
> > > Deads
> > > 185x5
> > > 225x5
> > > 275x5
> > > 315x5
> > > 365x1
> > > *315 went up really easy. First rep of 365 was easy then saw nothing
> > > but stars after that.
>
> > > RDL
> > > 22x5x4
>
> > > Good Morning
> > > 155x14x4
>
> > > Lungs
> > > 30x14x4
>
> > > Ab Harness
> > > 75x12x4
>
> > > I started too light with the weight for good mornings and lungs that's
> > > why the reps are so high. Next cycle I'll defiantly be adding weight
> > > to these.
Louie P
OHP
100x10x3
Pull-Up (Neutral Grip)
BWx5x3 + orange band
Bench
135x12x2
DB Rows
70x5x2
Push Downs
130x6x2
Ez Curls
60x12x2
On Jan 8, 12:09 am, Dan Higgins <dhig...@gmail.com> wrote:
Louie P
Front Squat
135x8x3
Pull Through
100x8x2
Sit Ups
12x3
Farmers
205/hand x 5
Sled Drag
Forward 3plates x 3
Reverse 3plates x 3
Louie P
Bench 3RM
135x5
155x5
185x5
205x3
225x3
235x3
245x3
Pull Ups NG Wide
Bwx8x4+red
OHP
125x8x3
125x5x1
DB Rows
75x8x4
Thick Bar Push Downs
130x8x4
Db Hammer Curls
35x8x4
Louie P
Squat 3RM
135x5x2
165x5
195x5
225x3
285x3
315x3
340x3
365x3
RDL
245x5x4
Good Mornings
175x8x4
Lunges
35x8x4
Abs
85x10x4
My work capacity is defiantly increasing. First week I could barely
get thur the workout and now I have no problem finishing.
Louie P
OHP
105x10x3
105x9x2
Pull Ups NG Wide
BWx8x3 + Reds
BWx2 negatives
Bench
145x12x4
DB Rows
85x5x4
Thick Bar push downs
145x6x4
Hammer Curls
30x12x2
Back started to bother while doing curls so I stopped at two sets
instead of four. Just going to do some stretching and roll it out and
see how it feels tomorrow.
On Feb 3, 10:29 pm, Louie P <louiepetro...@gmail.com> wrote:
> Week 5 ME Lower
> Squat 3RM
> 135x5x2
> 165x5
> 195x5
> 225x3
> 285x3
> 315x3
> 340x3
> 365x3
>
> RDL
> 245x5x4
>
> Good Mornings
> 175x8x4
>
> Lunges
> 35x8x4
>
> Abs
> 85x10x4
>
> My work capacity is defiantly increasing. First week I could barely
> get thur the workout and now I have no problem finishing.
>
> On Feb 1, 9:26 pm,LouieP <louiepetro...@gmail.com> wrote:
>
> > Week 5 ME Upper
> > Bench 3RM
> > 135x5
> > 155x5
> > 185x5
> > 205x3
> > 225x3
> > 235x3
> > 245x3
>
> > Pull Ups NG Wide
> > Bwx8x4+red
>
> > OHP
> > 125x8x3
> > 125x5x1
>
> > DB Rows
> > 75x8x4
>
> > Thick Bar Push Downs
> > 130x8x4
>
> > Db Hammer Curls
> > 35x8x4
>
> > On Feb 1, 2:38 pm,LouieP <louiepetro...@gmail.com> wrote:
>
> > > Week 4 (Deload) RE Lower
> > > Front Squat
> > > 135x8x3
>
> > > Pull Through
> > > 100x8x2
>
> > > Sit Ups
> > > 12x3
>
> > > Farmers
> > > 205/hand x 5
>
> > > Sled Drag
> > > Forward 3plates x 3
> > > Reverse 3plates x 3
>
> > > On Jan 28, 6:17 am,LouieP <louiepetro...@gmail.com> wrote:
>
> > > > Week 4 (Deload) ME Lower
> > > > Deads
> > > > 135x5
> > > > 185x5
> > > > 225x5
> > > > 275x5
> > > > 315x3
> > > > 335x5
>
> > > > RDL
> > > > 225x5x2
>
> > > > Good Morning
> > > > 155x10x2
>
> > > > Lunges
> > > > 30x10x2
>
> > > > Abs
> > > > 75x12x2
>
Louie P
events or lifting heavy Saturday. I just ended up stretching, rolled
everything out, and did some light movements to get some blood
flowing; That helped a lot. I did do some sled workout and that didn't
bother it at all. I woke up this morning and everything seems to be
fine.
Louie P
Bench 3RM
135x5
165x5
195x5
225x3
240x3
250x1x2
Pull Ups NG Wide
BWx6x4 + 2 orange bands
OHP
120x10x1
120x9x1
120x6x2
DB Rows
75x10x4
Thick Bar Push Downs
130x10x4
DB Hammer Curls
35x10x4
Little disappointed about the bench. Last week 245x3 went up very
easy. I was having trouble getting any leg drive tonight too. I also
think I'm going to switch out OHP after i'm done with week 8 for a
different shoulder exercise. I've been doing OHP for my main shoulder
movement for about 5 months now and i haven't been progressing on it
lately, and actually the last couple training sessions it's seem to
have become worse.
On Feb 7, 2:30 pm, Louie P <louiepetro...@gmail.com> wrote:
> My back bothering me from my RE Upper workout so I didn't end up doing
> events or lifting heavy Saturday. I just ended up stretching, rolled
> everything out, and did some light movements to get some blood
> flowing; That helped a lot. I did do some sled workout and that didn't
> bother it at all. I woke up this morning and everything seems to be
> fine.
> On Feb 5, 9:15 pm,LouieP <louiepetro...@gmail.com> wrote:
>
> > Week 5 RE Upper
>
> > OHP
> > 105x10x3
> > 105x9x2
>
> > Pull Ups NG Wide
> > BWx8x3 + Reds
> > BWx2 negatives
>
> > Bench
> > 145x12x4
>
> > DB Rows
> > 85x5x4
>
> > Thick Bar push downs
> > 145x6x4
>
> > Hammer Curls
> > 30x12x2
>
> > Back started to bother while doing curls so I stopped at two sets
> > instead of four. Just going to do some stretching and roll it out and
> > see how it feels tomorrow.
>
Louie P
Squat
135x5x2
160x5x1
185x5x1
215x5x1
245x3x1
275x3x1
315x3x1
345x3x1
370x3x1 PR
RDL
245x5x4
Good Morning
175x10x4
Lunges
35x10x4
Abs
85x10x4
Good day.
Louie P
OHP
110x8x5
Pull-Ups NG Wide
BWx6x5
Bench
145x12x4
DB Rows
85x5x4
Super-set
Push Downs/DB hammer curls
145x6x4/30x12x14
I was out of town on an interview so i didn't have access to bands but
I'm happy with the progression that I've been making so far on them.
At first I had a hard time doing BWx8x4 with a red band so it's a
definite improvement.
On Feb 10, 9:54 pm, Louie P <louiepetro...@gmail.com> wrote:
> Week 6 ME Lower
> Squat
> 135x5x2
> 160x5x1
> 185x5x1
> 215x5x1
> 245x3x1
> 275x3x1
> 315x3x1
> 345x3x1
> 370x3x1 PR
>
> RDL
> 245x5x4
>
> Good Morning
> 175x10x4
>
> Lunges
> 35x10x4
>
> Abs
> 85x10x4
>
> Good day.
>
Louie P
Front Squat
145x8x5
Step Ups
85x10x5
Hack Squat Machine
110x10x2
120x10x2
Pull Through
110x10x4
Abs
95x8x5
On Feb 10, 9:54 pm, Louie P <louiepetro...@gmail.com> wrote:
> Week 6 ME Lower
> Squat
> 135x5x2
> 160x5x1
> 185x5x1
> 215x5x1
> 245x3x1
> 275x3x1
> 315x3x1
> 345x3x1
> 370x3x1 PR
>
> RDL
> 245x5x4
>
> Good Morning
> 175x10x4
>
> Lunges
> 35x10x4
>
> Abs
> 85x10x4
>
> Good day.
>
Louie P
OHP 3RM
70x5x2
95x5x1
115x5x1
140x3x1
155x3x1
165x3x1
175x3x1
185x2x1
Pull Ups (NG Wide)
BWx4x5 + mirco band
Bench
160x8x4
DB Rows
75x12x4
Thick Bar Push Downs
130x12x4
DB EZ Curls
35x12x3
35x10x1
I should have had 185x3 on OHP but some how I got twisted or something
on the way up. I wasn't putting my head thur as soon as I could but
after a quick fix from Bob my explosiveness defiantly improved. Talk
about a pump today, holy shit. It was literally painful are the end of
my bicep movement.
Louie P
Deads
135x5x2
185x5x2
225x5x1
255x3x1
285x3x1
315x3x1
345x3x1
365x3x1
395x3x1 (20lb PR)
RDL
245x5x4
Good Morning
175x12x4
Lunges
70x12x4
Ab Harness
85x12x4
Pumped about the dead lift PR. My goal for the meet at the end of
march was to hit 405 in dead lift and I'll be able to smash that.
Louie P
Deads
135x5x2
185x5x2
225x5x1
255x3x1
285x3x1
315x3x1
345x3x1
365x3x1
395x3x1 (20lb PR)
RDL
245x5x4
Good Morning
175x12x4
Lunges
70x12x4
Ab Harness
85x12x4
Pumped about the dead lift PR. My goal for the meet at the end of
march was to hit 405 in dead lift and I'll be able to smash that.
Louie P
OHP
115x6x5
Pull-Ups WG neutral
BWx8x3 + 2 mirco bands
BWx6x1 + 2 mirco bands
BWx Negative
Bench
145x12x4
DB Rows
85x6x4
Thick Bar Push Downs
145x6x4
Hammer Curls
30x12x4
Louie P
Front Squats
145x10x5
Step-Ups
95x10x5
Pull Through
120x10x5
Abs
100x12x4
Sled ~150ft
Forwardx2
Backwardx2
Louie P
OHP 3RM
70x5x2
95x5x1
115x5x1
140x3x1
155x3x1
170x3x1
185x3x1
190x3x1 PR
Pull-Ups WG Neutral
BWx8x1
BWx7x1
Bench
160x8x2
DB Rows
85x8x2
Thick Bar Push Down
130x8x2
DB Hammer Curls
35x8x2
Bob Stevens
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Mister Pfister
On Feb 23, 8:14 am, Bob Stevens <esco67...@gmail.com> wrote:
> Maybe I just don't understand Chris's template, but how do you set PR's
> during a deload?
>
> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
Bob
Louie, if you want to see another person with very good Sumo form,
check out EvanDunn:
http://www.youtube.com/user/EvanDunn
He's pretty strong for his size too.
btw- did you see Mike T posted a 865 DL this week?
Louie P
Deadlift
worked up to 405x1x2 but that was extremely heavy, and for some reason
my hips keep shooting up first thing.
RDL
245x5x2
Good Morning
175x8x2
Lunges
70x8x2
Abs
Louie P
the bar?
Bob Stevens
measures bar speed.
To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.
Louie P
RE Lower
Front Squats
145x8x3
Step-Ups
95x10x3
Pull Through
130x10x3
GHR
10x2
Abs
On Feb 25, 8:25 pm, Bob Stevens <esco67...@gmail.com> wrote:
> http://www.tendosports.com/TENDO-Units.html
>
> measures bar speed.
>
> > <ritweightlifting%2Bunsu...@googlegroups.com<ritweightlifting%252Buns...@googlegroups.com>
Louie P
Bench
135x5
160x5
185x3
215x3
225x3
245x3
150x1
255x1
260x1 pause
Pull Up NG wide
Bwx5x3
OHP
95x8x2
DB Rows
85x5x2
Push Downs
145x6x2
Ez Bar Curls
70x12x2
Today I was lucky enough to be able to train with an elite lifter and
his power lifting group out of Syracuse and got a lot of technique
work improved on my bench. Bench felt good so that's why I ended up
going heavy. It was a little intimidating though being around guys
doing 675 all the way up to 805 for a two board press for singles. I
defiantly see now that being at rit has been the best thing for my
lifts; without a doubt the stronger the people you are around the
stronger you'll get. So thank you guys for not being wimps.
Louie P
so far and have made good gains the only thing I'm going to switch is
how I rotate my main movements. Instead of switch every two weeks I'm
going to try every other.
Bob Stevens
To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.
Louie P
worked with a lot was Scott Rowe. The train at Hercules Gym. It's a
nice setup with a lot of equipment and a mono lift.
On Feb 27, 5:46 pm, Bob Stevens <esco67...@gmail.com> wrote:
> What were the names of the guys and gym? it would be awesome to have a place
> to go to for equipped lifting, to learn.
>
> > > > > > <ritweightlifting%2Bunsu...@googlegroups.com<ritweightlifting%252Buns...@googlegroups.com>
> > <ritweightlifting%252Buns...@googlegroups.com<ritweightlifting%25252Bun...@googlegroups.com>
Louie P
Squat
95x5x2
135x5x2
185x5x1
205x3x1
245x3x1
305x3x1
345x3x1
365x1x1
395x1x1
Box squat
135x5x5
Lunges
75x8x2
Just felt like hitting a single today squatting and got some help on
my form. I ended up moving my stance in a little bit because I wanted
to make sure I was an inch or two below parallel for the meet because
what some of the guys I was lifting with that are usapl lifters said
parallel isn't enough. I don't know if any of you guys have some input
on this?
Louie P
Bench 5RM
Barx5x2
95x5x2
135x5x1
165x5x1
195x5x1
225x5x1
235x5x1
245x5x1 (10lb PR)
250x4x1
Pull-Ups Wide NG
BWx8x3 + Orange band
BWx7x1 + Orange band
DB OH
45x8x4
DB Row
85x8x4
Rolling DBs
35x8x4
Bis
8x4
With the rolling DBs do the dumbbells end up getting rested on your
shoulders during the rolling portion. I haven't done them before and
was going off this video.
http://www.youtube.com/watch?v=rD5Mz2262fU
> ...
>
> read more »
Dan Higgins
those guys.
> > > > > > > > > > > > > > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsubscrib e...@googlegroups.com>
> > > > > <ritweightlifting%2Bunsu...@googlegroups.com<ritweightlifting%252Bunsub scr...@googlegroups.com>
>
> > > > > > > > > <ritweightlifting%2Bunsu...@googlegroups.com<ritweightlifting%252Bunsub scr...@googlegroups.com>
> > > > > <ritweightlifting%252Buns...@googlegroups.com<ritweightlifting%25252Bu nsubs...@googlegroups.com>
>
> > > > > > > > > > > > > > .
> > > > > > > > > > > > > > For more options, visit this group at
> > > > > > > > > > > > > >http://groups.google.com/group/ritweightlifting?hl=en.
>
> ...
>
> read more »
chris
top of the knee. this is going to be slightly below parallel.
from what i have seen, USAPL is generally a little more strict than
other federations when it comes to judging squat depth. a good
practice is to sink your first attempt. if you're high or close on
the first, they're going to be more likely to really scrutinize
subsequent attempts. generally, geared lifters are given more leeway
with the lifts (squat depth can be higher and there is no real pause
on the bench). of course, this will vary from federation to
federation.
chris
demonstrates the movement.
this video demonstrates the correct technique as i understand it (and
perform it).
Louie P
Louie P
Front Squat
155x8x5
Step up
105x8x5
Pull Through
10x5
Only had an hour or so to use the gym so it wasn't enough time to
finish my workout which sucks but better then nothing. The cable
machine also only went to like 90 pounds and I tied some plates to it
so I'm not really sure how much it was.
On Mar 5, 12:21 pm, chris <christopherplawre...@gmail.com> wrote:
Louie P
Bench
145x3x8 (3 grips)
Pull-ups
bwx5x2
bwx4x2
OHP
115x8x4
Rolling DBs
50x6x4
Bis
Ended up doing some speed benching with the guys I was working out
with, Which was a nice change of things. I've got a knot in my mid/
upper back that I haven't been able to get rid of yet and rows keep
aggravating it so I skipped out on them.
Bob Stevens
http://www.youtube.com/watch?v=YbZKAxCWhiY
Its a joke, watch vids of the geared guys after.
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Louie P
OHP 5RM
barx8x2
65x5x1
85x5x1
100x5x1
120x5x1
140x5x1
155x5x1
170x5x1 (5lb PR)
175x4x1
Pull-Ups NG wide
bwx6x3
bwx5x1
Bench
165x8x4
DB Rows
85x10x4
Rolling DBs
35x10x4
Bis
4x10
I got stuck with a crappy schedule this quarter so I'm stuck working
out in the morning on Monday and Wednesday. The workout wasn't bad but
the weight felt heavy. I might try waking up earlier to get a solid
meal in. The only meal I had before my workout today was a shake and
some oats.
Louie P
defiantly going to go a little lighter on my first attempt and sink
it.
On Mar 7, 8:52 pm, Bob Stevens <esco67...@gmail.com> wrote:
> watch this and you'll see how deep you need to be for USAPL Raw classes:
>
> http://www.youtube.com/watch?v=YbZKAxCWhiY
>
> Its a joke, watch vids of the geared guys after.
>
> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
Louie P
Deadlift
135x5x2
175x5x2
225x5x1
265x5x1
315x5x1
345x5x1 (10lb PR)
355x5x1 (20lb PR)
Box Squat
185x5x5
Lunes 70x10x3
Ab Harness
100x15x4
Good Morning
80x15x3
I forgot to do good mornings and was running out of time before class
so I just used one of the straight bars. I'm happy about the dead lift
PR since last cycle but I realized there about a 40 pound difference
right now between me 5RM and 3RM on dead lift.
Louie P
reading but I'm not doing them correctly. Some thing that I've seen
when someone box squats there shins are way past their heels where
mine are not. I also noticed I've got a little roll too while I'm on
the box; This I have no idea about. Any help would be appreciated.
http://www.youtube.com/watch?v=byMIRW_e44E
Bob Stevens
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Louie P
OHP
105x10x5
Pull-ups
BWx8x2+mirco
BWx7x2 + mirco
Bench
150x12x4
DB Rows
85x5x4
Rolling Dbs
35x6x4
Bis
4x12
On Mar 10, 11:17 pm, Bob Stevens <esco67...@gmail.com> wrote:
> This is Shawn's specialty but looks like your searching for the box instead
> of just letting yourself hit it. Keep pushing back until you touch, don't
> just get down, then "fall" to hit the box, also, keep your hips tight and
> lower back tight while on the box.
>
> > <ritweightlifting%2Bunsu...@googlegroups.com<ritweightlifting%252Buns...@googlegroups.com>
Louie P
Front Squat
165x10x5
Step-up
95x12x3
Sled
4x3plates
Abs
100x10x4
On Mar 10, 11:17 pm, Bob Stevens <esco67...@gmail.com> wrote:
> This is Shawn's specialty but looks like your searching for the box instead
> of just letting yourself hit it. Keep pushing back until you touch, don't
> just get down, then "fall" to hit the box, also, keep your hips tight and
> lower back tight while on the box.
>
> > <ritweightlifting%2Bunsu...@googlegroups.com<ritweightlifting%252Buns...@googlegroups.com>
Louie P
plan on coming in hitting my openers and cut all my
volume in half like a normally do for deload then take the following
week completely off. As for openers I planning on using...
Squat:365
Bench: 240
Dead: 380
My squat is conservative because I'm unsure about depth so I just plan
on sinking my opener so I won't get thrown off missing my first lift.
Nicholas Battista
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Louie P
Barx5x2
95x5x2
135x5
185x5
225x3
275x2
315x1
365x1
385x1
Box squat
185x5x3
Good Morning
175x12x2
Lunges
80x8x2
Abs
100x10x3
I'm defiantly going to open with 365 then jump up to 405.
Louie P
Bench
95x5x2
135x5
155x5
185x3
205x1
225x1
245x1 pause
255x1 pause
Pull Ups
BWx5x2
OHP
155x8x2
DB Rows
85x8x2
Rolling DB
35x8x2
Curls
35x8x2
Plan on opening with 240 on bench jump 260 then depending how that
goes I'll adjust for my 3rd attempt.
Louie P
Deads
135x5x2
185x5x2
225x3x1
275x3x1
315x1
365x1
405x1
Box Squat
185x5x2
Good Morning
185x10x2
Back Extensions
BWx12 + purple band
I've been trying to sit back more with my dead lift and I've
definitely noticed a big difference in my speed off the floor but now
the last 1/3 or so has been a lot slower then in the past.
Louie P
100x10x2
Louie P
Bench
155x3x1 ~60%
Pull Ups
BWx5x2
OHP
60x8x2
DB Rows
45x8x2
Rolling Db
25x8x2
Curls
25x8x2
Plan is to just hit some singles Wednesday with squat and dead lift at
about 60% then take the rest of the week off.
Lelli
i don't wanna hear excuses this weekend ;)
Louie P
Squat:
1st - 365 pass
2nd - 395 pass
3rd - 415 fail
my squat didn't go as well as planned. There was far too many lifters
and only two squat racks to get warmed up. 365 was heavy and slow, but
395 I got my act together and that felt good. I think my nerves got to
me too..
Bench:
1st - 240 pass
2nd - 260 fail
3rd - 260 pass
my 2nd attempt at bench I wasn't tight and got crushed, but my third
attempt went well.
Deadlift:
1st - 380 pass
2nd - 410 fail
3rd - 420 pass (15lb PR)
410 I got to lock out but was on my toes and fell forward slightly.
After watching a video of the 420 it looked relatively easy and fast
but i'll take a 15lb pr any day.
Total: 1075
Overall it was a really good experience Brian and Tim helped me out a
lot. Which made things run a lot smoother then it would have if I was
by myself. Going to a meet really helps put things in perspective.
There was a 83 year old women there who did a full meet; I can't
remember what she squatted or bench but she pulled 195. So next time
I'm temped not to go train because I'm tired or have a lot of stuff to
do I'll remember that.
Progress wise, I've put 105 pounds on my total since the mini meet so
roughly 5 months. I'm happy with that progression and hope the next 6
months goes the same way.
James
in your class (out of more than 2 competitors!)
Louie P
Close grip bench
220x5
Chin Ups
BWx8x4 + Red Bands
Seated OH
95x8x4
Low Row
130x8x4
Rolling DB/DB Hammer Curls
35/25x8x4
Louie P
BB Complex
95x6x4
BB Row
Hang Clean
Front Squat + Push Press
Jump Squat
Good Morning
Stair Stepper
12min
Louie P
Close Stance Squat
315x5x1
Good Morning
185x8x4
Back Extensions
Bwx8x4 + purple band + 10 pounds
Tread Push things
1 min on 1 min off x 6
3 forward/ 3 backwards
Louie P
DB Press
110x1x2
Small tire flip
1 min on 1 min off x3
2 min break
1 min on 1 min off x3
Abs
Louie P
Seated OHP
barx8x2
75x5x2
105x5x1
135x5x1
150x5x1
160x5x1
Chin-Up
BWx6x3 + orange band
BWx5x1
DP Press
55x10x4
Rolling DB/Ez Curl
35/60x10x4
90 rest rest periods for main movement then 60 sec for everything
else.
Louie P
DB row
45x30x3
Louie P
BB Complex 5 rounds x 115lbs
RDLx5
Hang Clean -> Front Squat -> OHP x 1
Reverse lunges x8
Elliptical
25 min SS
Louie P
Conv. Dead
135x5x2
185x5x2
225x5x1
275x5x1
295x5x1
315x5x1
Box Squat
185x5x4
Back Ext.
BWx10x4 + purple + 10 lbs
Leg Ext
70x10x4 each leg
Ab Harness
100x10x4
I haven't done Conv. deads in over a year so that went rather well.
Louie P
Seated DB OHP
60x12x5
Chin Ups
BWx5x3
BWx4x2
DB Bench
65x12x4
Low Row
130x12x4
Rolling DB/Straight Bar Curls
35x12/55x12 x 4
I was out of out for job interviews so I didn't have access to a gym
Saturday. Other than that everything has been going well.
Nicholas Battista
Louie P
Biospherix. I'll be doing research and development of incubators for
stem cell research.
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Louie P
Close Grip Bench
barx15x2
70x10x2
105x5x1
135x5x1
165x5x1
195x5x1
210x5x1
225x5x1
Chin- Up
Bwx7x4 + orange band
DB OH
65x1x2
80x1x2
95x1
110x1
BB OH
95x12x2
Low Row
130x12x4
Rolling DB/Ez Curl
35x12/50x12 x4
I realized today that I absolutely suck at push pressing. Hopefully
within the next two weeks I'll be able to get the hang of it. Diet
and Training have been going good. I should be able to be in the under
200 class for strong man. Morning weight as of today is 202.
> > .
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>
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Louie P
Close Stance Squat
95x5x2
135x5x2
185x51
225x5x1
275x51
295x5x1
325x5x1
SSB Box Squat
165x5x4
Back Ext.
10x12x4 +purple
Abs
95x12x3
My shoulders were bothering me so switched to ssb. My energy has been
terrible in the morning lately, so I'm really looking forward to my
deload next week.
Louie P
Chin Ups
BWx8x3 + orange
DB Bench
50x8x3
Low Row
130x8x3
Rolling DB/Ez Curl
35x8/55x8 x3
I'm feeling more beat up than usually this week and my shoulder has
been bothering me. So I didn't do any ME work and just plan on doing
some rep work for this week. DB Bench felt fine shoulder wise if I
restricted the movement slightly.
Mister Pfister
and I need to restrict my range of motion.
Louie P
CG Bench
barx12x2
75x5x2
105x5x1
135x5x1
165x5x1
195x5x1
205x5x1
215x5x1
Chin-Ups
BWx8x1 + orange
BWx7x1
BWx6x3
Low Row/ OHP
135/95x8x5
Rolling DB/Ez Curl
40/50x8x4
I felt like I was going to explode after this. 60sec rest periods
weren't as bad as I expected. Diet is going good I was 202 tonight so
I've lost about 13 pounds so far. I'm going to add in 2-3x30min SS
cardio sessions a week on off days. I also switched my days to get use
to how I will be training this summer:
M: ME Upper
T: RE Lower
W: off
Th: RE Upper
F: ME Lower
Sereni
Louie P
Front Squat
155x8x4
Step up
95x8x4
Hack Squat Machine
1P+1Qx8x4
Pull Through
130x8x4
Abs
85x12x4
Now that I'm done with classes it's time to get back into the swing of
things. The last two weeks I haven't been in the gym much and my
calories were really low. So I'm going to eat above maintenance for a
week to get things moving again.
Louie P
OHP
105x10x2
105x8x2
*Need to lower these next time
Chin Ups
bwx8x3 + orange
bwx7x1 + orange
bwx10x1 + red
DB Press
50x12x4
DB Row
80x5x4
Ez rolling ext.
RP: 85x18 (12/5/3)
Ez curl
RP: 60x18 (12/5/3)
I'm going to try something different for a couple weeks with arms and
rest pause(RP) my set followed by a 60 sec stretch. So my rest pause
set reads like this....
85x12
15 deep breaths
85x5
15 deep breaths
85x3
then stretch
For my bicep movement I'm going to try and keep the range in between
12-20. For tris its going to be 15-30.
Louie P
Squat
barx10x2
95x5x2
135x5x1
175x5x1
215z5x1
255x5x1
285x5x1
315x4x1
SSB Box Squat
185x5x6
GM
185x10x3
Didn't realize the gym closes at 9 so had to cut the workout short. I
had a hard time getting stable on squats. I haven't squatted in 4
weeks and it didn't feel like my regular motion. I'm not sure if this
is because of the weight loss or just a bad day. We'll see how the
next squat day turns out go from there.
Louie P
Seated OHP
barx10x2
70x10x1
105x5x1
135x5x1
150x5x1
165x5x1
Chin-Ups
BWx6x5 + orange
Bench
155x12x3
Low Row
130x10x4
Pin Wheel curl/ Rope push down
35x10/110x10 x 4
On May 17, 10:18 pm, Louie P <louiepetro...@gmail.com> wrote:
> ME Lower
> Squat
> barx10x2
> 95x5x2
> 135x5x1
> 175x5x1
> 215z5x1
> 255x5x1
> 285x5x1
> 315x4x1
>
> SSB Box Squat
> 185x5x6
>
> GM
> 185x10x3
>
> Didn't realize the gym closes at 9 so had to cut the workout short. I
> had a hard time getting stable on squats. I haven't squatted in 4
> weeks and it didn't feel like my regular motion. I'm not sure if this
> is because of the weight loss or just a bad day. We'll see how the
> next squat day turns out go from there.
>