PrizeFighteR's first log..

[Zigurd]

I one day hope to deadlift like you!

Awesome back workout!!!! What are rack deads ?

 

[Rocky]

Fine work indeed. Not to worry about the rack deads. The regular deads looked sure to have done the trick for the lower back!

 

[Lionheart]

Lion - Yeah it was nice to get out there and just mess around. I already love deads...what does that mean?

You grow!!!!

 

[PrizeFighteR]

I one day hope to deadlift like you!

Awesome back workout!!!! What are rack deads ?

Thanks Neo! You're the first person to tell me that

Rack deads are just another form on deadlifts. You get inside a squat rack and put the stoppers at your kneecap. Then just do a regular deadlift from there. It helps people who have trouble locking out on regular deadlifts. I also like them because they give my back a great pump as a finishing exercise.

Fine work indeed. Not to worry about the rack deads. The regular deads looked sure to have done the trick for the lower back!

Yep. Lowerback has never been this stiff. Feels so good.

You grow!!!!

Haha yea. Again that's the plan

 

[Big VIC]

Some nice deads there bro keep up the hard work in 08

 

[Bulkboy]

ye great deads man keep it up!

 

[PrizeFighteR]

Yesterday:

Gym closed = more football. Nothing better than some good 'ole tackling.

Today:

BB Bench - 95x10, 135x10, 190x5, 190x4, 185x4, 185x3, 205xfail
Pec Deck - 145x10, 160x10, 130x10
Smith Incline Press - 110x7, 110x7.5, 110x6.5
----
EZ Curl bar curls - 60x10, 80x10
Atl. DB Hammer curls - 30x10, 40x6
----
Superset1: Pec Deck - 100x20/Preacher curl machine - 65x20
Superset2: Pec Deck - 100x20/Preacher curl machine - 65x20

notes - Bench is depressing. Goal was to get 190x5x5, but as you can tell that went awry. Next week I'll do 185x5x5 and until I can get that I won't move up to 190. Superset was to get as much blood in the muscles as possible. Workout was maybe 50 minutes.

questions - anyone following a similar bench protocol..should I keep the 2 warm up sets? Are they going to take an extra rep or two from me later on?

 

[Big VIC]

some good numbers there prize keep it up

 

[PrizeFighteR]

vik - Thanks brotha! The work will be there for sure
Bulkboy - Thanks for stopping by Bulk! Maybe you can teach me how to BB row like you?

----

Anyways I have set some goals for myself for the new year:

Bench press now 220 --> 275 (goal)
Deadlift now 315 --> 400 (goal)..still relatively new to them
Below parallel Squats now 275 (estimated) --> 315 (goal)

*Never attempted a max squat below parallel. Goals are pretty high but I'm willing to work my ass off and learn as much as I can! 110%

 

[philosopher]

Its good to train with a goal in mind. That way you keep pushing yourself, atleast thats how it works for me. Keep up the good work m8. The goals are achievable

 

[Rocky]

Good to have the goals! Last session looked good. Don't sweat the bench - slowly but surely. I'd keep the warm up sets though just to get some blood in the area and get into the groove.

 

[Lionheart]

Good workout m8.Warm ups are warmups..they shouldnt take away any reps from your max sets.Be smart and warmup carefully ,but dont over do it.
btw.if have to bet,im sure you reach those goals!

 

[Bulkboy]

goals look realistic as long as u just work hard, consistency is the key

keep going man

 

[PrizeFighteR]

philo - definitely man! Can't wait to see both of our numbers rising!
Rocky - Yea it's just frustrating man. Oh well hit it harder next time
Lion - will keep them. Thanks for the support as always mate!
Bulkboy - thanks bro!

Today:

Weakling.

Squats - 45x10, 135x8, 215x5, 215x5, 195x3, 195x3, 195x3, 195x3, 185x6
SLDL - 135x10, 155x10, 185x5, 205x3 (grip ), 135x15
BB Hack squats - 135x5, 135x5, 135x5
Leg extensions - 175x10, 220x8 P.B.
Lying leg curls - 140x10, 170x8.5, 95x20 felt real good
Leg extensions - 100x12 slow as possible, 115x12 even slower BURN BABY BURN
----
Decline situps - +25x10, +25x10, +45x10

notes - Squats are even more lousy than my bench. Form started to slip at 215. Still going ass to ground. Still feeling BB hack squats out, will go heavier next time.

 

[ordinary]

Keep your head up bro... we all have good and bad days. Lifts look good, just keep at it and no matter what the weight... INTENSITY! Also, don't get rid of the warm up sets. I really like the Max-OT style of warming up and it's 4 -5 sets. Heavy weight is fun to push around, but missing a workout because you pulled something sucks! Keep your eyes on your goals!!!

 

[PrizeFighteR]

Thanks for the support ordinary! Will definitely keep them bro.

Update:

Really hurt my ankle bad today during football. I ran over a kid and while he was on the ground he grabbed my foot and tripped me up. Being the moron that I am I decided to stay in and play QB. Probably hurt it worse. I've got it wrapped and elevated and it's swole up like a balloon. Never had ankle trouble before so I will see how this plays out and how much it affects my training. School starts back Monday so it might be good to take a few days off anyway. Why couldn't I just goto the gym instead?

 

[Lionheart]

Sorry to hear man.You could train some light upperbody or take a little rest.
btw.Leg workout looks good.

 

[Rocky]

Sucks about the ankle - hope it doesn't hold you back for long - leg session looked good. great exercises and solid weight! Congrats on the PR too!

 

[Big VIC]

sorry to hear about your ankle but your leg work out was great.

 

[Hypocrisy86]

those leg extensions are gonna get those quads pumped for sure man
dont worry bout those squats, maintain form and how much weight your adding
and BAM, you'll be hitting 300+ for sure