crt1530's Training Journal

[crt1530]

2009.08.11

Squat
135x10
225x5
315x5
375x5x5
280x10x5

Hanging Leg Raise
BWx12x3,10x2

Notes
Back was still quite sore from deadlifting on Saturday, so I belted up.

 

[crt1530]

2009.08.17

Squat
135x5
225x5
315x5
385x5x5

Hanging Leg Raise
BWx12x3,10x2

Notes
I'm going hiking on Wednesday and dropped the BBB sets to avoid being completely sore.

 

[crt1530]

2009.08.18

Bench Press
135x7
185x3
225x3
265x3
255x3x4

Chin-up
BWx5
BW+70x3x5
BWx20 (kipped)

Notes
I was short on time today. Played around with one of the Power Plate machines that the gym has. I am doubtful about its ability to encourage strength gains in healthy/uninjured people, but it does seem to give a good massage.

 

[crt1530]

2009.08.20

Deadlift
333x3
395x3
529x1x15
333x20

Hanging Leg Raise
BWx12x5

Notes
I was going to do triples today, but didn't feel like it, so I did singles on one minute intervals.

 

[crt1530]

2009.08.22

Power Clean and Press
155x1x2
185x1x12
107x10x3,8x2

Chin-up
BW+90x1x10
BWx10x5

Treadmill
15 minutes

Notes
The last time I did press singles I did five singles with 185, so this was much better. Bodyweight chins felt quite light after the weighted singles.

 

[crt1530]

2009.08.24

Squat
135x10
225x5
315x5
390x5x5

Hanging Leg Raise
BWx13x5

Stretching

Notes
Squats felt pretty good. No belt.

 

[crt1530]

2009.09.01

Bench Press
135x5
185x4
225x3
255x1
285x1x10
185x10x3

Chin-up
BW+60x5x5
BWx10x3

 

[crt1530]

2009.09.03

Deadlift
305x3
395x3
485x1
575x1x8
485x3x6

Hanging Leg Raise
BWx15x3

Notes
Good day of deadlifting. I introduced myself to the big guy who I always see lifting at night. Turns out he is a sports doctor, so I got some free advice on my patellar tendinitis.

 

[crt1530]

2009.09.04

Press
155x1
175x1
195x1x4

Notes
Need to drop down to 190 for next time.

 

[crt1530]

2009.09.7

Bench Press
135x5
225x3
245x1
260x1
290x1x5
225x5x6

Chin-up
BW+95x1x8

Notes
Finally put together the power rack that my roommates bought and showed them how to squat tonight. I did a bunch of bodyweight chins earlier in the day before I lifted with them. I think having that thing in the garage is going to significantly increase my weekly chin-up volume.

 

[crt1530]

2009.09.08

Chin-up
BWx10x6

Notes
Since I have a power rack with a chin-up bar at home now, I decided to do a set of ten chins every time I went into the kitchen to eat something.

 

[crt1530]

2009.09.09

Deadlift
305x5
395x3
485x1
585x1x5
485x3x5
485x4

Hanging Leg Raise
BWx12x3

Notes
Belt on the singles, no belt on the triples.

 

[crt1530]

2009.09.12

Press
95x5
135x3
155x1
175x1
190x1x6
155x3x6

Chin-up
BW+100x1x8
BW+45x3x6

Notes
Good session.

 

[crt1530]

2009.09.14

Bench Press
135x5
185x3
225x3
245x1
275x1
290x1x7
235x3x6

Chin-up
BW+105x1x5
BW+45x3x5
BW+45x4

Stretching

Notes
All bench reps paused.

 

[crt1530]

2009.09.16

Deadlift
305x3
395x3
485x1
585x1x6
485x3x5

Notes
The singles felt great. I think the triples may be a bit heavy for what I'm trying to accomplish with those sets.

 

[conorvansmack]

Do you have any recommendations for type of protein or flavors from TrueProtein? The people on the forums there seem to like Dutch Chocolate Fudge. I'm currently using ON 100% Whey Gold Standard, but that's a whey concentrate vs. getting pure isolate.

 

[Deeko]

What's your weight/PRs these days?

 

[crt1530]

Originally posted by: conorvansmack
Do you have any recommendations for type of protein or flavors from TrueProtein? The people on the forums there seem to like Dutch Chocolate Fudge. I'm currently using ON 100% Whey Gold Standard, but that's a whey concentrate vs. getting pure isolate.

If you don't have any problems digesting lactose and aren't super strict about your calories, there's nothing wrong with whey concentrate. Isolate is good if you have the extra money to spend or are concerned with digestion issues or extra calories. I usually mix my protein with other things these days (e.g. frozen blueberries), so I don't usually add flavor to my protein. I like their citrus flavors and vanilla. All of the ones I've tried have been pretty good. I think it's mostly down to personal preference. I'd suggest that you buy flavor packs instead of getting everything premixed. It's nice to have unflavored protein and being able to choose a flavor to add on any given shake.

Originally posted by: Deeko
What's your weight/PRs these days?

205
551/316/636

 

[crt1530]

2009.09.18

Press
95x5
135x3
155x1
175x1
190x1x7
155x3x4
155x4x2

Chin-up
BWx5
BW+105x1x6
BW+45x3x4
BW+45x4x2

Back Extension
BWx10x5

Wrist Roller
110x3

Stretching

 

[Deeko]

Very impressive - I take it those are all raw?

 

[crt1530]

Originally posted by: Deeko
Very impressive - I take it those are all raw?

Belt and Rehband knee sleeves on squat, belt on deadlift. I have no interest in powerlifting suits and shirts.

551lb squat
316lb bench press
636lb deadlift

 

[crt1530]

2009.09.21

Bench Press
135x5
185x4
225x3
245x1
275x1
290x1x8
235x3x5
235x4

Chin-up
BWx5
BW+105x1x7
BW+45x3x3
BW+45x4x3

 

[crt1530]

2009.09.22

Treadmill
3.0mph @ 7% for 30 minutes

Stretching

 

[crt1530]

2009.09.23

Squat
135x5
225x5
315x3
365x3
405x3x6

Leg Extension
140x10x5

Hanging Leg Raise
BWx12x3
BWx10x2

Back Extension
BWx12x5

Notes
Back was feeling tweaky and my knees were feeling good, so I did squats instead of deadlift today. I had been doing 5x5 with the squat, but decided I was tired of doing three plates and change for my work sets, so I did the 405 triples. It felt nice to have some respectable weight on the bar again. No pain at all during the squats. Since my back was being tweaky, I worked up some epic back pump with the back extensions to finish the night off right.

 

[ManBearPig]

BW+105x1x7

this is amazing! Good job, and good numbers.