Bruce's training log

Training logs for members of Wild Iron Gym.

Bruce's training log

Postby Auburnlifter » Sat Feb 21, 2015 8:50 pm

weekly schedule:
Mon DE Bench and weak point training
Tues ME Lower Body
Fri ME Bench
Sat DE & Form Training Deadlift and Squat
M,W,T,F,S,S: BirdDog 1 set 10, Rolling Planks 1 set 10/side, Squat Hold 2 x 1 min, Crunches 1 x 50
Wed, Sun: Limber 11 stretches

Current Goals:
1. Get form right on Sumo Deadlift and Squat
2. Increase flexibility in hips
3. Work on weak points: bottom of squat, bottom of bench, and deadlift liftoff
Auburnlifter
 
Posts: 6
Joined: Sun Dec 07, 2014 6:34 pm

Re: Bruce's training log

Postby Auburnlifter » Sat Jun 06, 2015 12:41 pm

Work on weaknesses, basics for strength, and increase volume

Day 1 Dynamic Bench
Ballistic Bench press w/pause 1x5x135
Ballistic Bench press w/pause 5x5x175
Inverted hanging row 5x10xbody weight
Pull-ups 3x6xbody weight

Day 2 Power Lower Squat
camber bar squat 3x3x240, 1x4x240, 1x5x240, 2x5x150
1.5 inch deficit sumo deadlift 1x5x225, 1x5x275; 2x5x225
hamstring curl 1x5xbody weight

Day 3 rest, stretch

Day 4 Power Bench
bench press 1x5x255, 4x5x255
Arnold press 3x8x55
Inverted hanging row 3x8xbody weight
Rack pull (above knee) 3x3x(315, 405,495)

Day 5 Dynamic Lower Deadlift
1-3/4 inch deficit sumo deadlift
1x5x135 with pause below knees
5x5x205
Squat 5x5x135 (depth & speed)
Leg Press machine 3x10x420
Hamstring Curl machine 3x10x150 (speed)

Day 6, 7 rest, stretch
Auburnlifter
 
Posts: 6
Joined: Sun Dec 07, 2014 6:34 pm

Re: Bruce's training log

Postby Auburnlifter » Tue Oct 11, 2016 10:09 pm

3 Oct 2016 (Monday) DE Upper
Speed bench
5 rep x 1 set x bar 45 lb with thin band 20% contrast (60 lb)
3 rep x 1 set x 95 lb + thin bands
3 rep x 9 set x 115 lb + thin bands
Dumbbell flys
10 rep x 3 set x 40 lb
1 Arm dumbbell bent over row
8 rep x 3 set x 60 lb

4 Oct 2016 (Tues) ME Lower
Conventional deadlift with 10% chain contrast (35 lbs)
5 rep x 1 set x bar 45 lb
5 rep x 1 set x 135 lb
3 rep x 1 set x 135 lb with chains
2 rep x 1 set x 185 lb with chains
1 rep x 1 set x 225 lb with chains
1 rep x 1 set x 315 lb with chains
1 rep x 1 set x 335 lb with chains
1 rep x 1 set x 345 lb with chains
6 reps x 3 set x 235 lb with chains
Squat Safety Bar 70%
6 reps x 3 sets x 205 lb
Sled pull
4 sets x 50 yds x 4 plates

7 Oct 2016 (Fri) ME Upper
Bench with thin band 20% contrast (60 lb)
5 rep x 1 set x bar 45 lb
5 rep x 1 set x 135 lb
3 rep x 1 set x 135 lb + thin bands
2 rep x 1 set x 185 lb + thin bands
1 rep x 1 set x 195 lb + thin bands
1 rep x 1 set x 205 lb + thin bands
1 rep x 1 set x 225 lb + thin bands
1 rep x 1 set x 235 lb + thin bands (miss)
6 reps x 3 set x 175 lb + thin bands
Dumbbell tricep extensions 10 reps x 2 sets x 30 lbs
1 Arm dumbbell bent over row 10 reps x 2 sets x 60 lbs
Dips 6 reps x 2 sets x body weight
Dumbbell flys 12 rep x 2 sets x 40 lb

8 Oct 2016 (Sat) DE Lower
Sumo speed deadlift
2 rep x 1 set x 135 lb
2 rep x 12 set x 205 lb
Speed squats
2 rep x 1 set x 135 lb
2 rep x 12 sets x 155 lb
Cable pull through 10 reps x 3 sets x 90 lbs
Rack pull below knees 6 reps x 3 sets x 315 lbs with 6 shrugs per set

10 Oct 2016 (Monday) DE Upper
Speed bench
5 rep x 1 set x bar 45 lb
3 rep x 9 set x 135 lb
Dumbbell flys
10 rep x 3 set x 40 lb
1 Arm dumbbell row
8 rep x 3 set x 60 lb

11 Oct 2016 (Tues) ME Lower
Camber bar squat
5 rep x 1 set x 65 lb (bar)
3 rep x 1 set x 155 lb
2 rep x 1 set x 205 lb
1 rep x 1 set x 245 lb
1 rep x 1 set x 265 lb
1 rep x 1 set x 275 lb
1 rep x 1 set x 295 lb
1 rep x 1 set x 315 lb (PR on camber bar)
6 reps x 3 sets x 225 lb
Sumo deadlift
3 reps x 1 set x 135 lb
1 rep x 1 set x 225 lb
6 reps x 3 sets x 285 lb
Auburnlifter
 
Posts: 6
Joined: Sun Dec 07, 2014 6:34 pm

Re: Bruce's training log

Postby Auburnlifter » Fri Oct 14, 2016 6:47 pm

14 Oct 2016 Friday ME-Upper
Bench Narrow Grip with thin bands 20% contrast (60 lbs)
5 reps x 1 set x bar 45 lb
5 reps x 1 set x 135 lb
3 reps x 1 set x 135 lb + bands
2 reps x 1 set x 185 lb + bands
1 rep x 1 set x 190 lb + bands
1 rep x 1 set x 205 lb + bands
1 rep x 1 set x 210 lb + bands
1 rep x 1 set x 215 lb + bands
6 reps x 3 sets x 175 lb + bands (drop sets)
Dumbbell tricep extension 10 reps x 2 sets x 30 lb
Dumbbell bent over rows 10 reps x 2 sets x 60 lb
Dips 2 sets x 6 dips body weight
Dumbbell Fly 12 reps x 2 sets x 40 lb
Auburnlifter
 
Posts: 6
Joined: Sun Dec 07, 2014 6:34 pm

Re: Bruce's training log

Postby Auburnlifter » Sat Oct 22, 2016 4:46 pm

15 Oct 2016 DELOAD WEEK DE-Lower
Barbell calf raise 15 reps x 2 sets x 315 lb
Hamstring curl machine 15 reps x 2 sets x 130 lb
Leg press machine 15 reps x 2 sets x 300 lb
Alt. 1-leg press 15 reps/leg x 2 sets x 120 lbs
Bicep Dumbbell curl 15 reps x 2 set x 50 lb

16 Oct 2016 DELOAD WEEK DE-Upper
Dumbbell bench press 15 reps x 3 sets x 40 lb
Dumbbell shoulder lat raises 15 reps x 3 sets x 15 lb
Dumbbell shoulder front raises 15 reps x 3 sets x 15 lb
Dumbbell shrugs 15 reps x 3 sets x 40 lb
Lat Bar pull downs 15 reps x 3 sets x 90 lb
Low Cable row 15 reps x 3 sets x 85 lb

21 Oct 2016 DELOAD WEEK ME-Upper
Eccentric Dumbbell Bench Press 15 reps x 3 sets x 40 lb
Eccentric Dumbbell Tricep Extension 15 reps x 3 sets x 20 lb
Alt. Front/Side Dumbbell shoulder raise 15 reps x 2 sets x 15 lb
Pull-ups 6 reps x 2 sets x body weight
Eccentric Inverted Row 10 reps x 3 sets x body weight
Eccentric dumbbell bicep hammer curls 10 reps x 2 sets x 25 lb
Auburnlifter
 
Posts: 6
Joined: Sun Dec 07, 2014 6:34 pm

Re: Bruce's training log

Postby Auburnlifter » Fri Nov 11, 2016 7:53 pm

16 Oct 2016 DE Upper (Deload week)
Dumbbell press 3 set x 15 rep x 40 lb
Dumbbell lateral shoulder raise 3 x 15 x 15 lb
Dumbbell front raise 3 x 15 x 15 lb
Dumbbell shrug 3 x 15 x 40 lb
Lat Pull down bar 3 x 15 x 90 lb
Low cable row 3 x 15 x 85 lb

18 Oct 2016 ME Lower (Deload week)
Eccentric bench dumbbell press 3 x 15 x 40 lb
Eccentric dumbbell tricep extension 3 x 15 x 20 lb
Alt. Front & side dumbbell lat raise 2 x 15 x 15 lb
Pull-ups 2 x 6 x body weight
Eccentric inverted row 3 x 10 x body weight
Eccentric dumbbell hammer curl 2 x 10 x 25 lb

24 Oct 2016 DE Upper
Bench with mini bands
1 x 5 x bar
1 x 3 x 95 lb
9 set x 3 rep x 120 lb
Dumbbell tricep 3 set x 10 rep x 40 lb
Dumbbell fly 3 set x 10 10 rep x 40 lb
Dumbbell bent over row 3 set x 8 rep x 60 lb

25 Oct 2016 ME Lower
Conventional deadlift with chains 10% contrast (40 lb)
5 x 135 lb no chain
3 x 185 lb no chain
2 x 185 lb
1 x 225 lb
1 x 275 lb
1 x 315 lb
1 x 345 lb
1 x 355 lb (miss)
70% drop sets
3 set x 6 rep x 255 lb
Safety bar squat (70% 1RM)
3 set x 6 rep x 205 lb
Sled pull 4 x 50y x 4 plates

28 Oct 2016 ME Upper
Bench
5 x bar
5 x 135 lb
3 x 185 lb
1 x 205 lb
1 x 215 lb
1 x 230 lb
1 x 245 lb
1 x 260 lb (PR)
75% drop sets
3 sets x 6 reps x 185 (easy)
Cable V-bar push down 3 set x 8 rep x 200 lb
Fly machine 3 set x 12 rep x 140 lb
Inverted Row 3 set x 8 rep x body weight

29 Oct 2016 DE Lower
Squat 8 sets x 2 reps x 155 lb (50% 1RM)
Sumo Deadlift singles
1 set x 3 reps x 135 lb
8 sets x 2 reps x 205 lb (50% 1 RM)
Straight leg dumbbell deadlift 3 set x 10 rep x 40 lb
Leg extension machine 3 set x 15 rep x 100 lb (easy)
Leg curl machine 3 set x 15 rep x 120 lb

31 Oct 2016 DE Upper
Bench with mini bands
5 reps x bar no bands
3 reps x 95 no bands
9 sets x 3 reps x 120
Cable V-bar push down 3 set x 8 rep x 200 lb
Fly machine 3 set x 12 rep x 140.lb
Inverted row 3 set x 8 rep x body weight

1 Nov 2016 ME Lower
Box squat with 80 lb safety bar
5 x bar
5 x 170 lb
2 x 220 lb
1 x 260 lb
1 x 270 lb
1 x 280 lb (miss)
Drop sets
1 set x 6 reps x 220 lb (hard)
2 sets x 6 reps x 180 lb
Conventional deadlift
1 set x 6 reps x 275 lb
2 sets x 6 reps x 225 lb
Dumbbell lunges 3 sets x 8 reps x 40 lb
Sled pull 4 x 60 y x 4 plates

4 Nov 2016 ME Upper
Bench with mini bands
5 x bar no bands
5 x 135 lb no bands
3 x 135 lb
2 x 185 lb
1 x 195 lb
1 x 210 lb
1 x 220 lb
1 x 230 lb (PR)
75% drop sets
3 sets x 6 reps x 185 lb with mini bands
Tricep dumbbell extension 3 set x 10 rep x 30 lb
Dumbbell fly 3 set x 12 rep x 45 lb
Bent over dumbbell row 3 set x 8 rep x 65 lb

5 Nov 2016 DE Lower
Box squat 10 sets x 2 reps x 155 lb (55%)
Conventional deadlift 8 sets x 1 rep x 215 lb (55%)
Cable pull through 3 set x 10 rep x 100 lb
Step up with dumbbells 3 set x 10 rep x 30 lb
Leg Curl machine 3 set x 15 rep x 120 lb
Leg Extension machine 3 set x 15 rep x 100 lb

7 Nov 2016 DE Upper
Bench
5 x bar
9 sets x 3 reps x 140 lb
Cable V-bar push down 3 set x 8 rep x 200 lb
Fly machine 3 set x 12 rep x 140 lb (hard)
Inverted row 3 set x 8 rep x body

8 Nov 2016 ME Lower
Sumo deadlift with chains 10% contrast (40 lb)
3 x 135 lb no chain
3 x 135 lb
2 x 185 lb
1 x 225 lb
1 x 275 lb
1 x 315 lb
1 x 335 lb
1 x 355 lb
Drop sets
3 set x 6 rep x 210 with chains
Squat
3 set x 6 rep x 210
Dumbbell lunges 3 set x 8 rep x 45 lb

11 Nov 2016 ME Upper
Bench
5 x bar
5 x 135 lb
2 x 185 lb
1 x 205 lb
1 x 220 lb
1 x 240 lb (90%)
1 x 250 lb (95%)
1 x 265 lb with 1 sec pause (1RM and PR)
Drop sets (80%)
3 sets x 6 reps x 210 lb (easy)
Dumbbell tricep extension 3 set x 10 rep x 35 lb
Dumbbell fly 3 set x 10 rep x 45 lb
Bent over dumbbell row 3 set x 8 rep x 65 lb
Auburnlifter
 
Posts: 6
Joined: Sun Dec 07, 2014 6:34 pm


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