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Old 11-21-2009, 12:46 PM   #26
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
F -11/20

WO A

Squats: 5x5 275lbs with belt
Bench: 5x5 225lbs
BB rows: 5x5 185lbs with belt
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Last edited by LG1; 11-21-2009 at 01:03 PM.
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Old 11-23-2009, 11:27 PM   #27
LG1
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Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
M 11/23
WO B

Squats: 5x5 280lbs w/ belt
Overhead BB Press: 5x5 145lbs w/ belt
Deads: 1x5 325lbs w/belt
Chin-Ups: BW 12, 8, 6

DC Shoulder Stretch
30-mins cardio
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Old 11-24-2009, 01:08 AM   #28
K_YOUNG
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Location: South Pacific
Posts: 93
Quote:
Originally Posted by LG1 View Post

M 10/05 WO A
Squats: 5x5 185lbs

W 11/18
WO B

Squats: 275lbs 4,4,3,4,4
Thats some definite progression. Really impressed over a one month time scale you have literally added nearly 100 working pounds to your squat sets. Their is no question in my mind, that this system your using is working very damn well. Stay Strong.-KY
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Old 11-25-2009, 10:15 PM   #29
LG1
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Posts: 4,574
Thanks for the good words...
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Old 11-25-2009, 10:17 PM   #30
LG1
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Location: Crooklyn
Posts: 4,574
W -11/25

WO A

Squats: 5x5 285lbs with belt
Bench: 230lbs 5,5,5,5,4 MISSED
BB rows: 5x5 190lbs with belt
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Old 11-27-2009, 07:16 PM   #31
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
F 11/27
WO B

Squats: 5,4,4,3,3 290lbs w/ belt MISSED
Overhead BB Press: 5x5 150lbs w/ belt
Deads: 1x5 330lbs w/belt
Pull-Ups Neutral Grip: BW 11,8,7

DC Shoulder Stretch
Diesel Crew Shoulder Stretches/warm-up
30-mins cardio
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Old 12-01-2009, 09:22 PM   #32
LG1
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Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
T -12/01

WO A

Squats: 5,4,4,4,4 290lbs with belt MISSSED
Bench: 230lbs INJURED
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Old 12-01-2009, 10:40 PM   #33
KendoKid
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Join Date: Oct 2008
Posts: 499
Damn dude hope everything is alright. How bad is the injury?
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Old 12-01-2009, 11:09 PM   #34
LG1
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Location: Crooklyn
Posts: 4,574
Feels like I tore a muscle or tendon in my left pec (close to the armpit)...similar to what I did to my right pec minor in 2007. I am done w/ flat BB bench. I even retaught myself how to lift using the powerlifter technique. Sux!!! I was progressing on my lifts...
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Old 12-04-2009, 12:12 AM   #35
LG1
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Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
Th 12/03
WO B

Squats: 3,3,3,3,3 290lbs w/ belt DELOAD
Overhead BB Press: 5x5 75lbs DELOAD
Deads: 135x5, 185x5, 225x5, 275x5 DELOAD

DC Shoulder Stretch
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Old 12-05-2009, 09:58 PM   #36
LG1
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Location: Crooklyn
Posts: 4,574
S -12/05

WO A

Squats: 2,2,2,2,2 290lbs with belt
Incline Hammer Chest Press: 5x20 20lbs
BB rows: 5x5 195lbs

Reverse Crunches
Diesel Crew Shoulder Warm-up
DC shoulder stretch
30-mins cardio
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Last edited by LG1; 12-10-2009 at 11:49 PM.
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Old 12-09-2009, 01:14 PM   #37
LG1
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Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
Tu 12/08
WO B

Squats: 2,2,2,2,2 290lbs w/ belt DELOAD
Overhead BB Press: 5x5 75lbs DELOAD
Deads: 135x5, 185x5, 225x5, 275x5 DELOAD

Prone Bridges
30-min cardio
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Old 12-10-2009, 11:48 PM   #38
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
Th -12/10

WO A

Squats: 2,2,2,2,2 290lbs with belt
Hammer Chest Press: 5x20 205bs
BB rows: 5x5 200lbs

Reverse Crunches
DC shoulder stretch
30-mins cardio
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Old 12-12-2009, 03:58 PM   #39
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
Sat 12/12
WO B

Squats: 2,2,2,2,2 290lbs w/ belt DELOAD
Overhead BB Press: 5x5 75lbs DELOAD
Deads: 135x5, 185x5, 225x5, 275x5 DELOAD

Prone Bridges
DC Shoulder Stretch
30-min cardio
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Old 12-16-2009, 08:41 PM   #40
LG1
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Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
Tu -12/15

WO A

Squats: 2,2,2,2,2 290lbs with belt
Hammer Chest Press: 5x15 30lbs
BB rows: 5x5 205lbs

Reverse Crunches
DC shoulder stretch
30-mins cardio
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Old 12-17-2009, 11:39 PM   #41
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
Th 12/17
WO B

Squats: 3,3,3,3,3 245lbs DELOAD (weird pain in left knee)
Overhead BB Press: 5x5 95lbs DELOAD
Deads: 135x5, 185x5, 225x5, 275x5 DELOAD

Prone Bridges
DC Shoulder Stretch
30-min cardio
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Old 12-19-2009, 08:21 PM   #42
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
Sat -12/19

WO A

Squats: 3x3 275lbs with belt deload
Hammer Chest Press: 5x15 40lbs
BB rows: 5x5 210lbs
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Old 12-22-2009, 09:59 PM   #43
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
Tu 12/22
WO B

Squats: 3x3 280lbs w/ belt DELOAD
Overhead BB Press: 5x5 95lbs DELOAD
Deads: 135x5, 185x5, 225x5, 275x5 DELOAD


30-min cardio
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Old 12-24-2009, 05:32 PM   #44
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
Th -12/24

WO A

Squats: 3x3 285lbs with belt deload
Hammer Chest Press: 5x15 50lbs
BB rows: 5x5 215lbs

Reverse Crunches: 3x25
Diesel Crew Shoulder Warm-up
DC Shoulder Stretch
30-mins cardio
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Old 12-26-2009, 06:37 PM   #45
LG1
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Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
Sat 12/26
WO B

Squats: 3x3 285lbs w/ belt DELOAD
Overhead BB Press: 5x5 115lbs DELOAD
Deads: 135x5, 185x5, 225x5, 275x5 DELOAD

DC Shoulder Stretch
Diesel Crew 2-min. Shoulder warm-up

Time for a break. Will be back recharged and reloaded on January 5th...
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Old 01-05-2010, 05:41 PM   #46
LG1
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Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
Tu - 01/05

WO A

Squats: 245lbs 5X5
Hammer Strength Chest Press: 50lbs 5X5 (done with 4 count eccentric, 2 count pause @ bottom and 2 count squeeze at the top, 1-2 second concentric)
BB rows: 190lbs 5X5

Reverse Crunches: 3x15
Push-up: 10,6,6 (done with 4 count eccentric, 2 count pause @ bottom and 2 count squeeze at the top, 1-2 second concentric) - still some discomfort in left arm-pit with chest/upper bicep insertion

Diesel Crew Shoulder Warm-up
DC Shoulder Stretch
30-mins cardio
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Old 01-07-2010, 11:18 PM   #47
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
Th 01/07
WO B

Squats: 5X5 250lbs
Overhead BB Press: 5x5 135
Deads: 1X5 295lbs

Rack Chins: BW 10,10,8
Prone Bridges: 30sec each side, 3 rotations
30-mins cardio
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Old 01-09-2010, 05:49 PM   #48
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
Sat - 01/09

WO A

Squats: 255lbs 5X5
Hammer Strength Chest Press: 55lbs 5X5 (done with 4 count eccentric, 2 count pause @ bottom and 2 count squeeze at the top, 1-2 second concentric)
BB rows: 195lbs 5X5

Reverse Crunches: 3x16
Push-up: 10,8,8 (done with 4 count eccentric, 2 count pause @ bottom and 2 count squeeze at the top, 1-2 second concentric) - still some discomfort in left arm-pit with chest/upper bicep insertion

Diesel Crew Shoulder Warm-up
DC Shoulder Stretch
30-mins cardio
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Old 01-12-2010, 11:25 PM   #49
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
Tu 01/12
WO B

Squats: 5X5 260lbs
Overhead BB Press: 5x5 140
Deads: 1X5 300lbs

Rack Chins: BW 10,10,10
DC Shoulder Stretch
Prone Bridges: 30sec each side, 3 rotations
30-mins cardio
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Old 01-14-2010, 11:35 PM   #50
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
Th - 01/14

WO A

Squats: 265lbs 5X5
Hammer Strength Chest Press: 60lbs 5X5 (done with 4 count eccentric, 2 count pause @ bottom and 2 count squeeze at the top, 1-2 second concentric)
BB rows: 200lbs 5X5

Reverse Crunches: 3x17
Push-up: 10,10,10 (done with 4 count eccentric, 2 count pause @ bottom and 2 count squeeze at the top, 1-2 second concentric) - still some discomfort in left arm-pit with chest/upper bicep insertion

30-mins cardio
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