ChicagoPowerlifting.com

[Bean]

[Justin]

Well I've probably lost a combo of fat and some muscle density since I stopped taking creatine on a daily basis.

[Justin]

7/9/10

5/3/1 Upper

Bench
bar*reps 95*8 135*5 160*5 180*3 200*1+ Got 6

DB Incline
60s*10*5
SS
Reverse Grip Bent Over Rows
135*10*3, 140*10*2 (reps 9 and 10 on both sets not full range, second set looked better and I felt the lat contraction at the top)

Shoulder Horn
3*15*3

Seated Prowler Pulls with Rope
25 yards each hand-over-hand
50 lbs, 90 lbs, 180 lbs, 270 lbs, 360 lbs, 450 lbs (took a lot of pulls and Bob had to step in front of my right foot to prevent me from sliding forward)

two hands at once, form not counting, Bob still blocking my right foot
540 lbs for 9 yards

[Justin]

7/11/10

Big Ten Lower

Squat
155*8 155*5 245*5 270*3 300*1+ Got 5

Deadlift (no belt)
135*7 (for some reason dropped bar on 7th), 225*5 320*5 365*3 405*1+ Got 9

GHR Leg-Curls
bodyweight*10*3
SS
Reverse Hypers
55*12*3

1 1/4 hr later
Swim 500 yards freestyle (skipped prowler for this reason)

[Justin]

update: bodyweight 165.25 lbs at 7:30am. Same time I weighed around 167 last week. I am eating more carbs this week, too. I know I won't have to worry about making weight for the meet. When I get back on creatine, I should crawl up to no more than 170 which would be perfect.

[Justin]

7/13/10

Big Ten Lower and Upper

bike to gym avg speed 13-15 mph for 10-12 minutes

Military Press
bar*reps 115*5 130*3 145*1+ Got 1

Front Squats with Oly? grips (bar resting on fingers) (no belt)

bar*12 95*5 135*5 185*5 225*1, 185*5*5
I have a complete change of mind. I LOVE front squats now. It was simply a matter of TIGHTLY wrapping my wrists up to the proximal part of my palm to keep the Oly grip stable. I never collapsed on any rep or dropped the bar, nor did it slide. I was forced to lead with my head and chest, driving my knees out more than during regular squats. Seems like a great exercise to improve my squat form! Maybe I should be doing these in the next 5-3-1, Eric? Then again, a change in routine is always good, too.

Weighted Pull-ups
2.5 lbs
Got 10, 8, 8, 5, 5 (wanted 2.5*10*5)
SS
DB Backward Lunges
30*10e*5

Y-T-W Holds
5lbs dumbells*30s each

bike home avg speed 16-18 mph 8-10 minutes

[Justin]

7/16/10
I decided to deload all my assistance work since I went very hard, even to max effort (prowler pulls) this cycle on assistance exercises.
Big Ten Upper

Bench deload
85*5 105*5 130*5

DB Incline
35s*10*3
SS
Reverse Grip Bent Over Rows
105*10*3

Shoulder Horn
1*15*3




7/18/10
I decided to deload all my assistance work (besides GHR leg-curls)
Big Ten Lower

Squat deload
130*5 160*5 190*5

Deadlift deload (no belt)
135*8 170*5 215*5 255*5

GHR Leg-curls
bodyweight*10*3
SS
Reverse Hypers
25*12*3

Prowler
8 laps total. I wanted it to feel more like a cardio/anaerobic workout.
50*4 laps non-stop (high bars ----> <-----low bars each lap)
50*2 laps non-stop, rest, 50*2 laps non-stop
Out of breathe. 50 pounds felt hard non-stop.I felt more like I was bicycling at high intensity than pushing the prowler.






7/19/10
bodyweight at approximately 9 AM: 165.5 lbs in shirt, shorts, and sandals (I'm guessing I weighed 164 lbs)







7/20/10

Big Ten Lower and Upper

Bike to gym 14-15 mph average speed (I had my first hybrid wipe-out on the way there (luckily I landed on grass), it took time out from my lifting session)
7 minute workout time, total. I had to go to my internship in the morning and work after that so I barely managed to squeeze in this workout. I'm not an early bird or late night workout person. All assistance exercises are deloaded, too.

Military Press deload
bar*10 60*5 75*5 90*5

Pull-Ups
bodyweight*8*1 (Misread the rep count. I should have done 10).

Front Squats
bar*8*1 (no wrist wraps, just working on the form)

DB Backward Lunges
10*10e*1

Y-T-W Holds
4lbs dumbells*30s Y, 15s T, 15s W (really racing the clock, I didn't focus on this exercise but the time)

Bike home 16-19 mph average speed (trying to race the clock)

Luckily this was deload week. . .

[Justin]

7/22/10

Big Ten Upper

Bench

bar*reps 95*8 135*5 150*5 175*5 200*5+ Got 7

single: 220*1 with press call

Close-grip Bench
115*8*5
SS
1-Arm DB Rows
30*10e*5

Shoulder Horn
2lbs dumbells*15*3

Rope Pulls
30secs each movement, 3 movements each set, switched up each set
set 1: together, out, one-at-a-time.
set 2: out, one-at-a-time, together.
set 3: one-at-a-time, together, out (got sloppy on this last set, fatigued after twenty seconds on each movement and had to reset to continue).

[Justin]

7/26/10
7:40 A.M. bodyweight: 164 lbs

Afternoon make-up workout:

Big Ten Lower

Squat
205*5 235*5 265*5+ Got 5
295*1

Deadlift (no belt)
135*8 225*5 305*5 350*5 400*5+ Got 6
445*1

Bulgarian Split Squats (12" to pad)
bodyweight*10e*3
SS
Blast-Strap Ab Fall-outs
bodyweight*12*3

Prowler (high bars---> <----low bars each lap)
88* 3(1/2) laps non-stop, 88*1(1/2) lap=2 full laps (track in use by Right Fit clients)
88*1 full lap

[Justin]

7/27/10

Big Ten Upper

Bike avg speed 13-14 mph for about 13 minutes

Military Press

bar*12 90*5 105*5 115*5+ Got 10

Supinated Pulldowns
90*12*3
105*12*2

Reverse Flys
10*12e*5

bike same

I skipped all lower body assistance work since I did a squat/deadlift workout with assistance work yesterday.

[The Stone]

Maybe think about doing those lower exercises on Thursday.

[Justin]

I have no time. I have an internship all day from the morning with commuting break and work in evening. Life is happening . . . .

[Justin]

7/30/10

Big Ten Upper

Bench
95*8 135*5 165*3 185*3 210*3+ Got 4
230*1 w/ press call

Close Grip Bench
135*5, 155*5, 185*5*2, 185*3*1 (wanted 5 reps but failed)
SS
1-Arm DB Rows
50*8e*5

Shoulder Horn
3*15*3

Rope Pulls:
30 seconds each movement=90 seconds per set
set 1: together, out, one-at-a-time
set 2: out, one-at-a-time, together
set 3: one-at-a-time, together, out

[Justin]

8/1/10

Big Ten Lower

Squats
bar*reps 155*8 155*5 250*3 280*3 310*3+ Got 4

Deadlift (no belt)
135*8 225*5 330*3 375*3 420*3+ Got 5
465*1 (w/ belt)

Bulgarian Split Squats
12" to pad
body*10e (poor reps)*1

Bulgarian Split Squats: One leg on lowest power rack setting, to pad
bodyweight*10e*2 sets (put hands on head this time, put foot in more of a natural position, not centered in front of me; this made it easier to balance)

Blast-Strap Ab Fall-outs
bodyweight*12*3

Prowler
88*3 laps nearly non-stop (appx. 5 seconds rest) (high handles----> <-----low handles back each lap)
88*1 lap after less one minute rest

[Justin]

8/2/10
*bodyweight update*: 7:40 AM: 163 lbs wearing shirt, shorts, and swim sliders (like sandals). WOW! (I ate junk food last night, too!) I'm actually eating more now....This is just happening....