crt1530's Training Journal

[crt1530]

2009.12.08

Squat
135x10
225x5
315x5
365x3
add belt
405x1
455x1
495x1x5

Front Squat
365x1x3 95lb PR

Decline Sit-up
BW+45x10x2,7x2,6

45° Back Extension
BW+45x13x5

Notes
While my form on back squats has been honed over thousands of reps, I have not done any front squats in two years and my form is not particularly good. I'm contemplating throwing some more front squats in to help me with power cleans and overhead work. At the very least, I'd like to get a bit more comfortable with having a heavy barbell in the rack position.

 

[crt1530]

2009.12.09

Treadmill
3.0mph @ 9.0% for 30 minutes

Stretching

 

[crt1530]

2009.12.10

Press
45x10
95x5
115x3
135x3
155x1
175x1
200x1x10
160x5x3,4x2

Treadmill
3.0mph @ 0% for 15 minutes

Notes
The press felt a bit heavy today. My sore armpit muscle is starting to feel normal. I did some bodyweight chins without any pain. Might try to add weighted chins back in next week. I think I'll stick with decline sit-ups over HLRs for awhile, though.

 

[crt1530]

2009.12.11

Treadmill
3.0mph @ 9.0% for 30 minutes

Stretching

 

[crt1530]

2009.12.12

Power Clean
154x3
198x3
242x1
262x1x5

Deadlift
425x3
515x1
565x1
add belt
605x1x5

Decline Sit-up
BW+45x10x2,6,5,5

45° Back Extension
BW+45x13x5

 

[crt1530]

2009.12.14

Bench Press
135x7
185x5
225x3
250x1
280x1
310x1x8
245x5x3,4x2

Dumbbell Row
110x10x5

Notes
Ugly.

 

[crt1530]

2009.12.15

Squat
135x9
225x7
315x5
365x3
405x1
455x1
495x1x6

Push Press
135x1
155x1
185x1
205x1
215x1
225x1
235x1
245x1
255x1
265x1

Decline Sit-up
BW+45x10,8,5x3

45° Back Extension
BW+45x14x3,13x2

Notes
The teenage boys at my gym must take a class where they learn how to cut the sleeves off of their t-shirts so they can show off their 13" guns.

 

[crt1530]

2009.12.17

Bench Press
135x5
185x5
225x3
255x1
285x1
315x1,0
285x1x4

Press
190x1x4

Chin-up
BWx18,10,6

Dumbbell Press
70x8,6x2

Notes
I think I am going to try a slightly different plan of attack for my pressing. I'm going to do both bench press and press two days per week instead of alternating. Started off light and used two minute intervals.

 

[conorvansmack]

Notes
The teenage boys at my gym must take a class where they learn how to cut the sleeves off of their t-shirts so they can show off their 13" guns.

I hate the homemade tank top too.

 

[crt1530]

2009.12.19

Power Clean
154x3
198x2
220x1
242x1
262x1x6

Deadlift
425x3
515x1
565x1
605x1x6

Notes
Bah! Humbug!

 

[crt1530]

2009.12.22

Bench Press
135x5
185x5
225x3
255x1
285x1x7

Press
190x1x5

Dumbbell Row
110x12x3

Notes
Using two minute intervals. Might go a bit lighter on the press.

 

[crt1530]

2009.12.22

Squat
135x10
225x7
315x5
365x3
405x1
455x1
495x1x7

Notes
Got to the gym quite late (10:20pm) and didn't have any time for accessory work. Was pleased that I was able to get through the squatting on three minute intervals despite the time of day.

 

[crt1530]

2009.12.23

Treadmill
3.0mph @ 5% for 30 minutes

 

[crt1530]

2009.12.24

Bench Press
135x5
185x5
225x3
255x1
285x1x8

Press
135x1
155x1
180x1x8

Dumbbell Row
110x14x3

 

[crt1530]

2009.12.16

Power Clean
154x3
174x1
198x1
220x1
242x1x7

Deadlift
425x3
515x1
565x1
605x1x7

Decline Sit-up
BW+45x10x2,7,6x2

Back Extension
BW+45x14x5

Calf Raise
BWx20x5

Notes
Belt slightly tighter than last time.

 

[crt1530]

2009.12.30

Squat
135x9
225x7
315x5
365x3
405x1
455x1
add belt
495x1x8

Decline Sit-up
BW+45x10x2,6x3

Back Extension
BW+45x15x5

Calf Raise
BWx20x3

Notes
People seem to like talking to me when I have five plates on the bar for squatting. I saw a guy with a Louis Vuitton "gym bag." Posterior chain is making strides towards "bombproof."

 

[crt1530]

2009.12.31

Bench Press
135x7
185x5
225x3
255x1
285x1x10

Press
135x3
155x1
180x1x10

Dip
BWx30,25,20

Dumbbell Row
110x12x3

Notes
All main lift sets on two minute intervals.

 

[crt1530]

2010.01.02

Power Clean and Push Press
154x3
176x1
198x1
220x1x8

Deadlift
425x3
515x1
565x1
605x1x8

Decline Sit-up
BW+45x8x3,6,4

Back Extension
BWx15x3

Notes
I was still sore from the accessory work on Wednesday. I'm going to tone it down slightly for the next two weeks until the squat and deadlift deload. Power cleans on two minute intervals, everything else on three minute intervals.

 

[MrMatt]

2010.01.02

Power Clean and Push Press
154x3
176x1
198x1
220x1x8

Deadlift
425x3
515x1
565x1
605x1x8

Decline Sit-up
BW+45x8x3,6,4

Back Extension
BWx15x3

Notes
I was still sore from the accessory work on Wednesday. I'm going to tone it down slightly for the next two weeks until the squat and deadlift deload. Power cleans on two minute intervals, everything else on three minute intervals.

Fuck me. 600+ for 8 reps? You're a beast man. What you weigh in at?

 

[crt1530]

Fuck me. 600+ for 8 reps? You're a beast man. What you weigh in at?

Eight singles. I weigh 205-210 depending on the time of day.

 

[MrMatt]

Eight singles. I weigh 205-210 depending on the time of day.

yah, 8 singles is still amazing though. How tall are you if you don't mind me asking.

 

[crt1530]

yah, 8 singles is still amazing though. How tall are you if you don't mind me asking.

http://forums.anandtech.com/showpost.php?p=24679072&postcount=1

 

[MrMatt]

well that answers that.. haha

 

[crt1530]

2010.01.03

Treadmill
3.0mph at 7.0% for 30 minutes

Stretching

2009.01.04

Bench Press
135x7
185x5
225x3
255x1
290x1x4

Press
135x3
160x1
185x1x4

Pull-up
BWx10x3

Dip
BWx30,22,17

2010.01.05

Squat
135x9
225x7
315x5
365x3
405x1
455x1
495x1x9

Notes
Was in a hurry and when I went to start my accessory work, there was somebody on the decline bench.

2010.01.07

Bench Press
135x7
185x5
225x3
255x1
290x1x5

Press
135x3
160x1
185x1x5

Chin-up
BWx5
BW+90x1x5

Dip
BW+90x5,9,4

Notes
Two minutes on the pressing, one minute on the chins. The dipping station is definitely not suited for weighted dips. It was wobbling all over the place.

2010.01.11

Bench Press
135x7
185x5
225x3
260x1
290x1x6

Press
135x3
160x1
185x1x6

Chin-up
BWx5
BW+45x3
BW+90x1x6

Dip
BWx30,25,20

Notes
Meh.

 

[crt1530]

2009.01.12

Squat
135x9
225x7
315x5
365x3
405x1
455x1
495x1x10

Decline Sit-up
BW+45x8x4

Back Extension
BW+45x15x3

Notes
Woohoo!

Video
http://www.youtube.com/watch?v=f6NBgwExCeQ