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Hello guys!
Been training a while, just keeping a log to track the work load for future reference. Have a few goals I'm working towards this log will help me determine whats working and what is not.
Zerchers
95x20
135x10
185x8
225x5
295x3
315x3
335x3
Rack Pulls sumo pull unless otherwise noted
405x5
495x3
495x1 Conv.
565x3
565x1 Conv.
615x3
Will train abs/bis later.
Normally I pull a little heavier on Rack work but the zercher's took some pop out of me.
Good deal... Keep it comin. Friend of Hawk? Then we've got expectations of ya... From those pulls I think you'll meet them!
As for the expectations Hawk is a Freak of nature! so that puts the bar pretty high. Just trying to keep building on success without anymore steps backwards. Looking forward to getting to know other like minded Iron Warrior's on here. Plan on having some decent training vids to post up here in a few weeks.
Thanks POB!
4/19
Box Squats
165x10
255x5
345x5
435x5
485x2
stupid depth
275x10
315x10x2
Leg Ext
200x22
Calves
3s
Last night
Bench
barx20
135x10x2
185x5
225x5
275x5
315x5 overkill
355x5x3
CGB Rev bands Red
375x6x3
Push Downs 3s
This workout was about a 10 overall for a culmination perspective of RPE's. Better tone it down a bit or will be going nowhere fast.
4/23
Pulls
135x10
225x10
315x10
405x9
515x1
BOR's
225x10
275x8-10x2
Curls
3sets
4/25
Squats below parallel ss bar
165x10
255x8
345x5
395x5 belt
345x5
Leg Ext
200x20
230x20x2
Calves
4 sets
4/27
Bench
135x10
185x10
225x5
275x5
315x5 Katana
345x5
DB Bench
25x2 75's DB
Press downs
2s
Haven't taken the time to upload anything new since the new year will try to fix that soon.
Last edited by Excessiveone; 12-08-2012 at 06:04 PM.
Box Pulls Sumo
245x10
335x8
425x5
515x3
605x3
695x1
Seated low pulls
4s
Curls
3s
I told myself not to pull heavy tonight just bank some rep work but nope did it anyway. Enjoyed it but wasn't smart training.
Nice. Very nice! When's your next meet? You doing SPF or UPA? I think we need to talk to Necrias and look to do Relentless 2013?Originally Posted by Excessiveone
Thanks bro.
Not sure. Body isn't cooperating, think I fried my CNS, weights have dropped for no apparent reason.
Wanted to hit one up here first week in June but at this point it would be less than optimal showing.
Yea, I'll mention it to Nec see what he has in mind, you know he 's all into CF now.......:-p
The boys are doing SM stuff right now, Nec needed to take a break anyway.
I would like to hit a meet sometime this summer, maybe just pull or if the stars are aligned and the shoulder is healthy push/pull.
Squats
165x10x2
255x10
305x10
355x10
395x10
Leg Curls
150x12
170x10-12x3
Grip work
Going to do some bb stuff for a week to reset. Shoulder/trap/neck is really sore, nerve pain or strain.
I'm back, finally a workout worth posting.
Squatting atg, f'd my knee's up so I couldn't squat any kind of weight which adversely affected my pulls too.
Ran Coan's routine for 3 weeks training was going downhill so either my weights were too high or too much volume to fully recover.
I also got out of a shirt trying to build of my raw bench, not sure if that was/is a good idea. shoulder
Switched back to Tate's routines to reset, bc I know it works for me.
As I stated, finally starting to make progress again.
Deads conv
345x3
395x3
445x9 all reset method
SLDL
265 8r 3s
BOR
185x8
225x8
High Pulls vbar
4plts 180ish
weighted cable crunches
2s
Squats
275 x 3
310 x 3
345 x 10
245 x 20
Leg Curls
4s 12-16r
Weighted Crunches
2s
Everything is going great, weights felt great. Knee's are doing much better now.
Should hit 10 w/370 next week then deload. I'll be jumping up the weight if 370 feels light like 345 did today.
Probably set it up so my next wave's heaviest set is 400-405.
Few more weeks of raw bench then back in the Overkil.
Bench
180x3
205x3
230x12
JM Presses
195x8x4s
Push downs
2s
W-crunches x 2
Body continues to come around using much more conservative approach. Will probably just run this same cycle again after deload to lay more ground work before getting back into a shirt.
Deadsconv
370 x 5
420 x 3
470 x 6
SLDL
285 x 8 x 3
BOR's
225 x 8
245 x 8 x 2
Weighted Crunches
3s
Curls
3s
Shrugs
285 x 25 for tut
Overall good w/o lifted too soon after last meal, 470 was making me fight throwing up.
Two more heavy training days then deload.
Excited looks like everything is back on track!
Squats
280 x 5
325 x 3
370 x 10
Leg ext
200 x 25
230 x 20-22 x 2
Leg Curls
160 x 12 x 4
Calves 4s
Good day. will run one more cycle of 531 then back to sets of 5's and triples.
Last edited by Excessiveone; 12-08-2012 at 06:04 PM.
Bench
wu's
190 x 5
220 x 3
245 x 8
Jm's
190 x 10 x 3
Dips
15r x 3
Shoulder feels better, last set got my attention but I'll take it.
Can't wait to get back into a shirt!
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