mcl's training log

Training logs for members of Wild Iron Gym.

mcl's training log

Postby mcl » Wed Jul 25, 2012 3:54 pm

717/12 ME LOWER
SSB+140c, suit bottoms, 15" box: 1@440c 1@490c 1@530c 1@560c


7/24/12 ME LOWER
walked out SSB + 155c, suit bottoms, 14.25" box: 1@440c 1@490c 1@530c
sumo speed pulls: 5@225, 2x5@315
trap bar shrugs: 4x10@330
band pulldown abs: 4x10@avg
mcl
 
Posts: 12
Joined: Wed Jul 25, 2012 3:53 pm

Re: mcl's training log

Postby mcl » Fri Jul 27, 2012 1:28 pm

7/26 ME UPPER (rehab)
bench press: 5x10@135
trap bar shrugs: 4x10@350
panora press: 4x10@mm
overhead press: 5@95, 3x5@115
seated wide grip rows: 10@4 plates, 3x10@3 plates
facepulls: 5@mm+m, 5x10@mm

* still get twinge in right shoulder with bench press. Nothing else triggers it.
mcl
 
Posts: 12
Joined: Wed Jul 25, 2012 3:53 pm

Re: mcl's training log

Postby mcl » Mon Jul 30, 2012 10:41 am

7/28/12 DE LOWER
* skipped, sick.
mcl
 
Posts: 12
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Re: mcl's training log

Postby mcl » Wed Aug 01, 2012 9:33 am

7/31/12 ME LOWER

dl vs. 115 chain: 1@475c, 1@515c, 0@565c
decl abs: 4x10@bw
ghr: 4x8@bw

* lost grip on left hand on 565c rep, ripped callous off.
mcl
 
Posts: 12
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Re: mcl's training log

Postby mcl » Thu Aug 02, 2012 9:06 pm

8/2/12 ME UPPER

DB rows: 4x10@100
OHP: 5@95, 5@115, 5@135, 5@155
DB key press: 4x10
panora press: 4x12@mm+micro mini

* shoulder twinge on first set of key presses, okay after that.
mcl
 
Posts: 12
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Re: mcl's training log

Postby mcl » Mon Aug 06, 2012 9:34 am

8/4/12 DE LOWER
buffalo bar box squats, 14" box, suit bottoms, vs. strong bands: 8x2@370b
trap bar shrugs: 4x10@480
y-rope facepulls 4x10@40
avg band ab pulldowns: 4x10
mcl
 
Posts: 12
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Re: mcl's training log

Postby mcl » Tue Aug 07, 2012 8:51 pm

8/7/12 ME LOWER
cambered bar squat, 14" box, suit bottoms, walked out, vs. 130lb chain: 1@345c, 1@385c, 1@475c, 2@385c
rev hyper: 10@210, 4x10@280
spud abs: 3x15@2 plates
GHR: 10@bw.

* stopped ghr because shin felt funny while doing them. Never felt that before, decided not to push it.
Left hand almost healed, should be good for secondary pulling soon.
mcl
 
Posts: 12
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Re: mcl's training log

Postby mcl » Thu Aug 09, 2012 8:19 pm

8/9/12 ME UPPER
full-ROM raw bench: 3@225, 2@275, 5@225
db rows: 5x10@115
t-bar facepulls: 10@45, 4x10@70
trap bar shrugs (hold for 3 secs): 4x8@280
panora press: 4x12@mm+2micro

* felt slight shoulder twinge on first set of 225. Definitely felt it at 275, decided to back off. I feel good and strong and solid, I just don't want to push through the pain right now. Prior experience shows doing that will make the problem worse. I've got plenty of time, I'm going to take it slow and let it heal, and do everything I can to strengthen various muscle groups without heavy benching. There's no reason I can't hit 405 once this shoulder's finally behaving.
mcl
 
Posts: 12
Joined: Wed Jul 25, 2012 3:53 pm

Re: mcl's training log

Postby mcl » Wed Sep 05, 2012 9:45 am

9/4/12 ME LOWER
reverse band DL (vs. avg band, pin 3): 1@565, 1@605, 1@655 (PR)
decline abs: 10@bw, 8@25 hat, 8@35hat, 8@45hat
GHR: 3x8@bw

* First day back after 3 weeks off. Never sucks to start with a PR.
mcl
 
Posts: 12
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Re: mcl's training log

Postby mcl » Thu Sep 06, 2012 8:38 pm

9/6/12 ME UPPER
bench vs. MM: 2@235b, 1@265b, 1@285b, 0@295b
overhead press: 2x3@145
decl abs: 10@75, 8@95, 7@95
panora press vs. MM: 2x8
db flyes: 4x10@25
hammer curls 4x10@25
facepulls vs. MM: 5x20

* triceps and shoulders are really weak after time off. It'll take a few weeks to get back to full steam.
mcl
 
Posts: 12
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