Jeff's Training Log

Training logs for members of Wild Iron Gym.

Re: Jeff's Training Log

Postby jeffw » Sun Oct 07, 2012 7:58 pm

2012-9-13 squat

375
415
435 (PR)
2x3#375

----------

9/18/12 Bench

225+80c
275+80c manpon
295+80c manpon
305+80c manpon
miss@315+80c manpon

3@225+80c
db press 12@70, 2x10@80
shoulder horn 2x12@25

------

2012-9-20 Rev Average DL

3@335
2@425
1@515
1@565
miss@575
2x3@475 straps
rev hyp 3x12@80

2012-9-25 ME Bench
275
295
315
5@275

2012-9-27 Buffalo Bar Squat

320+80c
370+80c
390+80c
jeffw
 
Posts: 33
Joined: Wed Jul 25, 2012 3:52 pm

Re: Jeff's Training Log

Postby jeffw » Sun Oct 14, 2012 12:56 pm

2012-10-7 Meet: 1257 . 435, 319, 501.




2012-10-14 RE/hab workout:

squat 3x5@315
dips 3x5@bw+25
incline press 81 degree back 3x8@135
bw reverse row feet elevated 8,8,8
band stretching
jeffw
 
Posts: 33
Joined: Wed Jul 25, 2012 3:52 pm

Re: Jeff's Training Log

Postby jeffw » Tue Oct 16, 2012 7:07 pm

2012-10-16 ME Bench vs reverse average bands
315
345
365
375
2x5@315

DB flat bench press 12@70, 10@80
incline press 6@80,10@70
rows 3x10@155
cg cable row 12@90, 2x10@180
triceps band work
jeffw
 
Posts: 33
Joined: Wed Jul 25, 2012 3:52 pm

Re: Jeff's Training Log

Postby jeffw » Fri Oct 26, 2012 1:40 pm

2012-10-18 ME Lower

DL vs Short Light band

415
365
405
435
miss@455

box sqt 5@135, 5@225, 5@257,5@315
zercher 2x5@225
ghr 3x10@+20

-----------------------------------------------------------------------

2012-10-20 DE Upper

3x3x3@145+mini bench
10,10,8@135 incline press
pullups, hammer curls, tricep band press

------------------------------------------------------------------------
2012-10-21 DE Lower

SSB box squat 14.5" vs average bands

2@170b
2@220b
2@260b too slow
3x2@220b
2@230b
2@240b
2x2@250b

speed pull vs short light
3@135b
3@225b
3@315b
2x3@225b

---------------------------------
2012-10-23 ME Bench

2x225+80c
255+80c
275+80c PR

paused bench 5,4@225+80c, 9@185+80c
db press palm in 12@70, 2x10@70
BB rows 2x8@185
pullups 5,5
shoulder horn 8@25,2x12@20
------------------------------------------------

2012-10-25 ME Squat SSB 14.5" box

5@160
3@260
310
350
370 (PR)
390(PR)
400(PR)
3x5@300

camber bar GM 8@115, 2x8@205
jeffw
 
Posts: 33
Joined: Wed Jul 25, 2012 3:52 pm

Re: Jeff's Training Log

Postby jeffw » Sat Oct 27, 2012 11:20 am

2012-10-27 RE Upper

Dips 5x5@bwt+30#
seated ohp 5x5@135
reverse average to knee pullups 8,8,8
avg band rows (lats) 3x12
mm band tricep pushdowns 3x20
hammer curls 2x10@40
oh curls/wierd cleans 2x10@35
jeffw
 
Posts: 33
Joined: Wed Jul 25, 2012 3:52 pm

Re: Jeff's Training Log

Postby jeffw » Sun Nov 04, 2012 11:36 am

2012-10-28 DE lower
free squats
5x2@225+light
5x2@245+light

DL 3@292+short light
3x3@242+short light

--------------------------------------------------------------------------------------------------------------------------------------
2012-10-30 ME Floor Press
5@135
3@225
275
315(PR)
315

DB press palms in 3x12@80
seated db ohp 12@55,10@55
gc row 3x10@180

-------------------------------------------------------------------------------------------------------

2012-11-1 Chain Suspended GM's

5@140
5@230
5@320
5@370
5@390
3@410
3@410

1L DB RDL 3x8@25#db's

----------------------------------------------------------------------------------------------------------------------------------------------------------

2012-11-3 DE Upper

3x3x3@145+monstermini
bw feet elevated inverted rows 5x10
incline press 3x8@145, 6@145
hammer curls 10@35,2x10@40
band tricep pushdowns
face pulls


-------------------------------------------------------------------------------------------------------------------------
2012-11-4 DE Lower

free squat
3x2@225+light
4x2@245+light
3x2@255+light

DL
5x3@242+short light
5x1@292+short light
jeffw
 
Posts: 33
Joined: Wed Jul 25, 2012 3:52 pm

Re: Jeff's Training Log

Postby jeffw » Thu Nov 29, 2012 8:49 pm

2012-11-6 ME Bench

225+80c
255+80c
275+80c
manpon 295+80c
2x5@225+80c

palm in db press 2x10@90, 6@90
db ohp 2x10@35
shoulder horn 2x15@20
wide grip cable rows 4x10@135

----------------------------------------------------------------------

2012-11-8 ME Squat SSB box squat vs Light Bands

3@170b
3@220b
260b
310b
320b
330b
350b (PR)
miss@360

narrow stance gm 2x8@135
rev hyp 2x12@280

---------------------------------------

2012-11-10 DE Bench vs monster mini

2x3@145
7x3@165

db bench palm in 12@80, 2x@85
db ohp 8@40, 10@40, 12@40
rows 10@135, 2x10@155
---------------------------------------------------------------------
2012-11-11 DE Squat to extra low (12") box
5x2@225+light
5x2@245+light

speed pulls 5x3@242+short light
5x1@292+short light
------------------------------------------------------------------

2012-11-20

ME Bench manpon +105c
255+105c
285+105c
miss@305+105c

accessory work

------------------------------------
2012-11-22 ME DL 3 mat deficit

385+75c
415+75c
445+75c(PR)

SL Sumo
10@225, 2x8@275

--------------------------------------------

2012-11-29 ME Box Squat SSB vs Light

260b
320b
340b
350b
360b (PR)

speed pulls 5@225+short light
2x5@295+short light
pullups 6,4 ugh shoulder
jeffw
 
Posts: 33
Joined: Wed Jul 25, 2012 3:52 pm

Re: Jeff's Training Log

Postby jeffw » Sun Dec 02, 2012 2:25 pm

2012-12-1 DE Upper

3x3x3@165 vs monster mini
bw reverse rows 3x10
pullups 5,5,5
ohp 3x8@135

----------------------------------------

2012-12-2 DE Lower

bwt 231#; starting cut (actual not water) to 220 weight class

10x2@225 vs average bands (for a change)
sumo dl 7x3@242 vs short light
Last edited by jeffw on Sun Dec 09, 2012 2:49 pm, edited 2 times in total.
jeffw
 
Posts: 33
Joined: Wed Jul 25, 2012 3:52 pm

Re: Jeff's Training Log

Postby jeffw » Sun Dec 09, 2012 2:48 pm

2012-12-4 ME floor press

vs quadded micromini

3@225b
255b
275b (PR)
285b (PR)
miss @295b
5@225b

t-bar rows 12@180, 2x10@205
ohp 10@95, 5@135,8@115,6@115,7@115
face pulls
scap retractions
tri pushdown @ monstermini


--------------------------------------------------

2012-12-6 ME DL rev avg bands #2 pin
5@245
3@335
2@425
545
555
5@425

box squat 5@145, 5@235, 2x5@325
ghr 3x10@+20

-----------------------------------------------------

2012-12-8 DE Upper

pullups 3x6
de bench 3x3x3@155 vs monstermini
ohp 2x8@135, 6@135
hammer curl 12@35, 12@40
uppercut curls 10@40
monstermini band pushdown
face pulls
band rows

--------------------------------------------------------

2012-12-9 DE Lower

box squat
10x2@225+average

conventional speed pulls
5x3@262+short light
2x3@292+short light
jeffw
 
Posts: 33
Joined: Wed Jul 25, 2012 3:52 pm

Re: Jeff's Training Log

Postby jeffw » Sat Dec 29, 2012 1:04 pm

2012-12-11 Bench vs 80#c

6@135+80c
3@185+80c
225c
255c
275c
miss@285+80c
8@205+80c

tricep board work
cg 3@225+80c

1a rows 3x12@100#
trap bar shrugs 3x12@90
shldr horn 2x20@15
biceps 2x12@25
front raise 2x12@20

---------------------------------------------------
2012-12-13 ME Lower

Buffalo bar vs avg to box (choked tight)
3@230b
280b
320b
340b
360b
2x5@260b

chain susp gm's 3@115, 10@2 plates, 8@3 plates, 5@3 plates +20#
rev hyper 15@140, 2x12@210
ab wheel 3x12

----------------------------------------------------------
2012-12-15 DE Upper

Pullups 7,7,6
3x3x3@165+monstermini
dips 2x8@+25
db ohp 2x8@45

------------------------------------------------------------
2012-12-16 DE Lower

box squat 5x2@225+avg, 5x2@245+avg
DL 2x5@242+short light, 2x3@292+short light

-------------------------------------------------------------

2012-12-18 ME Bench
vs monstermini

3@185b
235b
255b
265b
275b
---- start manpon
285b
295b
miss@305b

trap bar 12@+90, 2x12@+140
rows 3x5@225
face pulls, scap retractions, band tricep work, shoulder horn 2x20@15

swiss bar 8@+180, 10@+180 outside grips, 10@+140 middle grips


-----------------------------------------------------------------------------

2012-12-20 DL vs 80c

315c
405c
435c
455c
3@405c
5@365c

close stance box squat
8@145, 2x8@235
rev hyp 3x12@210

------------------------------------------------------------------------------

2012-12-22 DE Bench vs 80c

6x3@155c
3x3@165c

1A landmine press 12@+90, 2x2@+90
pullups 8,8,5
db press 2x12@70

---------------------------------------------------------------------------------

Holiday vacation/deload

2012-12-23 DE Lower -- skipped
2012-12-25 ME Bench -- skipped
2012-12-27 ME Lower -- skipped
jeffw
 
Posts: 33
Joined: Wed Jul 25, 2012 3:52 pm

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