Collin

Training logs for members of Wild Iron Gym.

Collin

Postby collin » Fri Aug 03, 2012 3:30 pm

aug 2 - ME LOWER

Squats
135 x 5
225 x 5
315 x 3
405 x 1
445 x 1
Got into the death zone on the 445 where I fall forward, got the rep but didn't continue upwards.


Deadlift vs light band
135 x 5
315 x 3
405 x 1
455 x 1
475 x 1

paused squats
275 x 5
315 x 6

ghr
bw x 8
20 x 8
40 x 6,6
collin
 
Posts: 8
Joined: Fri Jul 27, 2012 1:29 pm

Re: Collin

Postby collin » Sun Aug 05, 2012 10:56 pm

aug 4 - am -
sprints x 6 then pulled hamstring

aug 4 - re upper
Bench, paused
135 x 8
225 x 5
275 x 5
315 x 5
355 x 3
345 x 4
335 x 5

pullover machine x 3 sets
lat pulldown 4 sets
dips + tri rope pushdown x 4 sets

aug 5 - re lower

Squats to 13.5 box
135 x 8
225 x 5
315 x 3
365 x 2...hamstring hurts

narrow stance squat x 3 sets
reverse hyper x 3 sets
abwheel bw x 2 x 8
standing abs x 7 sets
wall squats x 3 x 10
collin
 
Posts: 8
Joined: Fri Jul 27, 2012 1:29 pm

Re: Collin

Postby collin » Fri Aug 17, 2012 10:25 pm

aug 7 - ME UPPER

Bench w/mm + 40 chain
145 x 10
235 x 5
255 x 3
285 x 1
315 x 1
330 x 1 http://www.youtube.com/watch?v=uuYpTmEfQBE#t=38s
285 x 2...nope
235 x 8...more like it

I thought 330 was a pr but I did 335 once. Looking at the video I should have gone up after 330.

neutral grip db press
85 x 12
115 x 10
85 x 15

overhead lockouts, +2 pins higher than normal spot
95 x 10
135 x 8
185 x 8,8


db side raise x 2 sets
band tri pushdown x 3 sets

Aug 10 - vacation deload

Bench Paused
225 x 5
315 x 5,5

Incline dbs
75 x 10
100 x 8

Flys x 2 sets

Squat
135 x 5
225 x 5
315 x 3
365 x 3

Aug 12 - vacation deload

Squats to 14" box (?)
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
415 x 1 beltless pr?
365 x 2
315 x 2

Bench
315 x 5, 6 correct grip, 5 paused


Figured out why pec felt like breaking was taking much wider grip because ringss were at a different spot so I was doing a wide grip bench.

Neut grip db
125 x 8, 8 toast

aug 15 - vacation deload

Bench
225 x 5
275 x 5
315 x 3
365 x 2
275 x 8

Squat
315 x 5
365 x 3

Deadlift
475 x 1
495 x 1

Hack squat
Good bad girl
Neutral grip pullups x 12

aug 17 - me lower

weight: 253.0

Paused squats
225 x 5
315 x 3
365 x 3
415 x 2 PR
435 x 1 ...not sure this was 100% clean spotter said he didn't lift but did touch the bar.. aim for 425 next time
365 x 4


Zercher dls from pin
315 x 5, 2

Ghr
bw x 8
+20 x 2 x 8

Abwheel
+20 chain x 10
standing x 2,2,2,2
collin
 
Posts: 8
Joined: Fri Jul 27, 2012 1:29 pm

Re: Collin

Postby collin » Mon Aug 20, 2012 8:31 pm

aug 18 - re upper

Paused bench
225 x 5
315 x 3,4...not feeling strong

Seated shoulder
95 x 10
135 x 8
155 x 8
175 x 7
155 x 8,8

side shoulder x 3 sets
neutral grip db press
60 x 8
105 x 8
120 x 8


aug 19 - re lower
Weight 254.6

Abs sore from friday.

Squats 13.5
225 x 3
275 x 3
315 x 3,3
365 x 3
375 x 2
355 x 3
225 x 5

Weight on heels and good form for most reps up to 375... so stopped.

Zerchers 18" rack
135 x 5
225 x 5
315 x 1...not today

Reverse hyper
3p x 10
4p x 8,8
5p x 8,8,8

side abs
100 x 3 x 8
collin
 
Posts: 8
Joined: Fri Jul 27, 2012 1:29 pm

Re: Collin

Postby collin » Wed Oct 17, 2012 11:20 pm

Only things of note in the last few months

* Got down to 240 lbs
* Deadlifted 495 x 3
* Found a gym with a pullover machine

will try to update this log better going forward
collin
 
Posts: 8
Joined: Fri Jul 27, 2012 1:29 pm

Re: Collin

Postby collin » Sun Nov 25, 2012 12:54 pm

oct 18 - ME LOWER


Deadlift vs short light bands
135 x 5
225 x 5
315 x 1
+belt
405 x 1
455 x 1
475 x 1
495 x miss

Zerchers
225 x 5
315 x 5,8
335 x 5

pullups x 10
abwheel x 6...abcramp

oct 25- re upper

Widegrip bench
225 x 5
275 x 5... really hard
275 x 5

incline db press
60 x 10
85 x 8,8
90 x 6
60 x 10

rolling tri extensions 40 x 4 x 10
curls x 4 sets


oct 20 - re upper

Bench, mostly paused
225 x 5
275 x 5
295 x 5
315 x 3
275 x 5

incline db
60 x 10
80 x 8,8
60 x 10

skullcrushers x sets
tri machine x sets

oct 21 - re lower

Squats to 13.25 box

135 x 5
225 x 3... hard...
315 x 1
+belt 315 x 3
Ankle still hurts alot when walking it out

4'' deficit deadlifts
315 x 3
365 x 3,3
385 x 3,3,1
4'' too much deficit

pullups
48kg x 1
66kg x miss at top

oct 24 - me upper

bench w/80 chain
225 x 5
275 x 1
295 x 1
315 x 1
325 x 1

paused
245 x 7

pullups
+55 x 3
+105 x 1
+110 x 1

press
bar x 15
95 x 10
135 x 8,8
145 x 8


pullups
bw x 5
+45 x 5
+90 x 1
+110 x 1
+70 x 3 x 3

skullcrushers x 3 x 8


oct 25 - me lower
Weight: 241.0

3 (2.25) mat deficit deadlift
135 x 5
225 x 5
315 x 3
405 x 1
475 x 1

475 felt hard so I stopped there.

romanian deadlifts
315 x 7
365 x 6
315 x 5
275 x 8...good form

Had some coaching and started doing these the right way for the first time ever


SSB Squats to box
warmups x w/e
370 x 1

ghr
+25 x 5

abwheel rollout
bw x 8,7

leg raise abs
hypers


oct 26 - re lower

Free squats
225 x 5
315 x 3
275 x 3
295 x 3

paused squats
275 x 5 x 3 reps

rdls
225 x 5
275 x 5, 5
315 x 3


pullovers 3 x 8
bad girl x 3 x 8

oct 30 - me upper

floor press
225 x 5
275 x 3
315 x 3
345 x 1
315 x 2 x 4 sets paused
335 x 1

incline db press
60 x 10
75 x 10
90 x 8, 7

tri band pushdown x 3 sets
rolling tri extensions 40 x 3 x 10


nov 1 - me lower
weight: 239


Deadlift
135 x 5,5,5
245 x 3
335 x 3
425 x 1
475 x 1
515 x 1
545 x 1 got it but not sure it would even pass spf
3mat deficit 335 x 5

rdls x 4 sets
GHR bw x 5 x 6 sets
abwheel bw x 3 x 8
standing shoulder press 135 x 3 x 8
hamflexor machine x 3 sets
bad girls x 3 sets

nov 4 - re lower

Paused squats
225 x 5
275 x 3
315 x 3 x 3


deficit deadlift
225 x 5
315 x 3
405 x 3
455 x 1

ghr
bw x 8,8,8,8,8,10 = 50 reps

pullups
bw x 8 x 2

nov 6 - me upper


db ohp (chair not at 90 degrees but at top setting)
100 x 8,6

neutral grip db press
100 x 8,8,8


db side raise
15 x 8 x 6 sets
20 x 8 x 3 sets

band pullaparts x 4 sets

pullups
bw x 5
+80 x 3 x 3
bw x 5 x 5

curls x 2 sets
dips x 2 sets
abwheel from knees x 8 x 2 sets
btn barbell ohp 95 x 3 x 8 reps

nov 8 - me lower

big ssb squat vs light to box
2p + 25 x 1
2p + 35 x miss
2p x 3,3

fuck

good mornings
135 x 8
225 x 10,8
245 x 6

snatch grip deadlifts
315 x 5,5,5

pulldown abs
90 x 20,20,20
collin
 
Posts: 8
Joined: Fri Jul 27, 2012 1:29 pm

Re: Collin

Postby collin » Sun Nov 25, 2012 1:55 pm

nov 11 - re lower

Pause squats
45 x 8,8
135 x 5
225 x 5
275 x 3
325 x 3 x 3


GHR
settings = 4,4
+10lb x 8,8,8,8,8,6,5 = 51 reps

hrolls, face pulls, curls, bad girl machine

nov 13 - me upper

paused bench
225 x 5
275 x 5
315 x 3 x 3

neutral grip db press
85 x 12
110 x 6, 8, 6

dips bw x 3 x 15

sep 15 - me lower

deadlift, 3 mat deficit + 80 chain

225 x 5
315 x 2
405 x 1
455 x 1
475 x 1
495 x miss when chains kicked it
I think I had 485 today

ssb good mornings w/bands
5 x 5 bar hung low

hypers w/red band
3 x 8

standing abs 3 x 10

re lower -
Tried new squat shoes, they did not help so most of this was barefoot

Squats
275 x 5, 3
315 x 2 x 6 sets
325 x 3

Deficit pulls
up to
425 x 1

GHR
+15 x 8,8,8,8,7,7,4... hang out at this weight for a while...

leg raise abs x 4 sets
db row 120 x 5 x 3 sets
neck machine 15 reps in each direction

nov 17 - re upper

Incline db bench
60 x 12
85 x 8 x 4 sets

rope tri push down
overhead cable tri rope thing
dips

nov 18 - re lower

paused squats
315 x 2 x 6
deficid deads to 425

ghr
+15 behind the head
8,8,8,8,7,7, 4 = 50 reps

leg raise abs 3 x 8

nov 21 - ME UPPER
ME upper one day late after 4 hours of sleep because of work.


Floor press w/80 chain
135 x 8,8
225 x 8
275 x 3
295 x 1
315 x 1,1 paused
225 x 8
245 x 8,8 last rep grinder

jm press x 4 sets
decline skullcrusher 40/side 3 x 8
db side raise 3 x 12
dips bw x 15

Good triceps day


nov 23 - me lower

Gym weight: 238.2

Squats w/115 chain to 14' box
225 x 3
275 x 1
315 x 1
345 x miss
325 x 1


narrow stance
135 x 8 x 4 sets

Deadlift no belt
405 x 4 singles
collin
 
Posts: 8
Joined: Fri Jul 27, 2012 1:29 pm

Re: Collin

Postby collin » Sun Nov 25, 2012 5:30 pm

nov 24 - re upper

Paused bench
275 x 5,5
285 x 5

incline db
85 x 8, 8
90 x 8

v-handle pullups
bw x 6 x 5 sets

nov 25 - re lower

Squats
275 x 3
315 x 1,1,1
Sore from friday squatting

Deficit deadlift
385 x 5 singles

Good mornings
245 x 8
275 x 8,8

GHR
bw x 8, 10, 21

decline abs 3 x 8
collin
 
Posts: 8
Joined: Fri Jul 27, 2012 1:29 pm


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