SFGiantsPBA's Log

SFGiantsPBA · 12-02-2008, 09:38 PM

I've been in the gym for 3.5 years now but injured bad for the 1st year but did what I could.

I stalled on splits so I went with a 5x5 but not starting 4 weeks under max I started at the max and continued until all lifts stalled so at that point I tweaked it as it is now and has been for sometime until tweaks are needed again.

I started 5x5 6.5 months ago and started tweaking it after 5 months.

Started Powerlifting and became a member of Team Wild Iron 01-27-2009.

SFGiantsPBA · 12-14-2008, 04:35 AM

Not the greatest of days as I felt real sluggish and seemed to have strained my left elbow Friday on the close grip bench.

Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced

Squat Pauses

170x5x5

Bench Pauses

160x5x5

Deadlift Speed Work

205x3x6

Assistance:

Seated Calves
Preacher Curls
Abs

SFGiantsPBA · 12-14-2008, 04:35 AM

Ok really good day despite the elbow tenderness.

Standing Arnold's

80x5
90x5
110x5

Seated Hammer Shoulder Press

140x5
180x5
200x3

Hammer Rows

145x5
180x5
220x5
255x5
290x3

Assistance:

Pulldowns Palms In Wide Grip
Shrugs
Facepulls

SFGiantsPBA · 12-14-2008, 04:36 AM

Today I had serious drama with my oldest daughter so lifting sucked and I had to tell myself to get out of the gym before I get hurt as I had no focus and just couldn't pull the metal part of things together.

I have also decided today to stay clear of max and stay around 80% until elbow is better.

Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced

Squat

135x5
170x5
205x5
235x5
270x1
270x1

Bench

135x5
170x5
205x5
205x5
205x5

SFGiantsPBA · 12-15-2008, 05:58 PM

Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced

Squat Pauses (4 second pauses)

170x5x5

Test set of Low Box Squat for next weeks switch up.

170x2

Bench Pauses (4 second pauses)

160x5x5

Deadlift Speedwork

205x3 x6

Deadlift From A Deficit

Weight|Reps

255x5x2

Assistance:

Seated Calves
Preacher Curls
Abs

SFGiantsPBA · 12-17-2008, 04:37 PM

Seated Hammer Shoulder Press

105x5
130x5
155x5x3

Hammer Rows

150x5
185x5
220x5x3

Assistance:

Pulldowns Palms In Wide Grip
Shrugs
Facepulls

SFGiantsPBA · 12-19-2008, 03:58 PM

It's deload week so I took today off (Friday) so I could give the hips and low back an extra rest!

SFGiantsPBA · 12-22-2008, 06:05 PM

Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced

Squat Low Box

155x2x8

Bench Speedwork

160x3x8

Deadlift Speedwork

205x3x6

Deadlift From A Deficit

Weight|Reps|Sets

255x2x2

Assistance

Standing Calves
Arm Curls
Abs

SFGiantsPBA · 12-24-2008, 06:34 PM

Military Press

85x5
105x5
135x5 (x3 strict then last 2 reps with Push Press)

Push Press

150x3
170x2 Failed 1st attempt got 2 on 2nd attempt

V-Bar Rows

100x5
125x5
150x5
175x3
200x3

Assistance

Pull- Ups
DB Shrugs
Rear Delts

SFGiantsPBA · 12-26-2008, 06:26 PM

Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced

Squat

140x5
170x5
205x5
240x3
275x1 PR
285x1 PR

Bench Board Presses

1st time doing these but I have no boards so I set the squat cage up like board presses,not pin presses.

135x5
170x5
205x5
235x3
270x1

Assistance:

Dips For Tri's + 25x3

Standing Leg Curls x3 (I found myself real week here so I will ad more ham work on Mondays for now, Pull Throughs)

Standing Cable Abs x3

12-02-2008, 09:38 PM	#1
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	SFGiantsPBA's Log I've been in the gym for 3.5 years now but injured bad for the 1st year but did what I could. I stalled on splits so I went with a 5x5 but not starting 4 weeks under max I started at the max and continued until all lifts stalled so at that point I tweaked it as it is now and has been for sometime until tweaks are needed again. I started 5x5 6.5 months ago and started tweaking it after 5 months. Started Powerlifting and became a member of Team Wild Iron 01-27-2009. __________________ Knockum Down & Keepum Down! Bicep tendon torn off the shoulder and several rotator cuff tears, will fix it someday but until then training isn't the same but I do what I can. Team Wild Iron & Training Session Video's Wild Iron Facebook Last edited by SFGiantsPBA; 10-10-2010 at 03:35 PM.

12-14-2008, 04:35 AM	#2
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	Not the greatest of days as I felt real sluggish and seemed to have strained my left elbow Friday on the close grip bench. Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced Squat Pauses 170x5x5 Bench Pauses 160x5x5 Deadlift Speed Work 205x3x6 Assistance: Seated Calves Preacher Curls Abs __________________ Knockum Down & Keepum Down! Bicep tendon torn off the shoulder and several rotator cuff tears, will fix it someday but until then training isn't the same but I do what I can. Team Wild Iron & Training Session Video's Wild Iron Facebook Last edited by SFGiantsPBA; 12-27-2008 at 10:22 PM.

12-14-2008, 04:35 AM	#3
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	Ok really good day despite the elbow tenderness. Standing Arnold's 80x5 90x5 110x5 Seated Hammer Shoulder Press 140x5 180x5 200x3 Hammer Rows 145x5 180x5 220x5 255x5 290x3 Assistance: Pulldowns Palms In Wide Grip Shrugs Facepulls __________________ Knockum Down & Keepum Down! Bicep tendon torn off the shoulder and several rotator cuff tears, will fix it someday but until then training isn't the same but I do what I can. Team Wild Iron & Training Session Video's Wild Iron Facebook Last edited by SFGiantsPBA; 12-26-2008 at 12:21 AM.

12-14-2008, 04:36 AM	#4
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	Today I had serious drama with my oldest daughter so lifting sucked and I had to tell myself to get out of the gym before I get hurt as I had no focus and just couldn't pull the metal part of things together. I have also decided today to stay clear of max and stay around 80% until elbow is better. Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced Squat 135x5 170x5 205x5 235x5 270x1 270x1 Bench 135x5 170x5 205x5 205x5 205x5 __________________ Knockum Down & Keepum Down! Bicep tendon torn off the shoulder and several rotator cuff tears, will fix it someday but until then training isn't the same but I do what I can. Team Wild Iron & Training Session Video's Wild Iron Facebook Last edited by SFGiantsPBA; 12-27-2008 at 10:21 PM.

12-15-2008, 05:58 PM	#5
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced Squat Pauses (4 second pauses) 170x5x5 Test set of Low Box Squat for next weeks switch up. 170x2 Bench Pauses (4 second pauses) 160x5x5 Deadlift Speedwork 205x3 x6 Deadlift From A Deficit Weight\|Reps 255x5x2 Assistance: Seated Calves Preacher Curls Abs __________________ Knockum Down & Keepum Down! Bicep tendon torn off the shoulder and several rotator cuff tears, will fix it someday but until then training isn't the same but I do what I can. Team Wild Iron & Training Session Video's Wild Iron Facebook Last edited by SFGiantsPBA; 12-27-2008 at 10:21 PM.

12-17-2008, 04:37 PM	#6
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	Seated Hammer Shoulder Press 105x5 130x5 155x5x3 Hammer Rows 150x5 185x5 220x5x3 Assistance: Pulldowns Palms In Wide Grip Shrugs Facepulls __________________ Knockum Down & Keepum Down! Bicep tendon torn off the shoulder and several rotator cuff tears, will fix it someday but until then training isn't the same but I do what I can. Team Wild Iron & Training Session Video's Wild Iron Facebook Last edited by SFGiantsPBA; 12-26-2008 at 12:28 AM.

12-19-2008, 03:58 PM	#7
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	It's deload week so I took today off (Friday) so I could give the hips and low back an extra rest! __________________ Knockum Down & Keepum Down! Bicep tendon torn off the shoulder and several rotator cuff tears, will fix it someday but until then training isn't the same but I do what I can. Team Wild Iron & Training Session Video's Wild Iron Facebook Last edited by SFGiantsPBA; 12-26-2008 at 12:11 AM.

12-22-2008, 06:05 PM	#8
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced Squat Low Box 155x2x8 Bench Speedwork 160x3x8 Deadlift Speedwork 205x3x6 Deadlift From A Deficit Weight\|Reps\|Sets 255x2x2 Assistance Standing Calves Arm Curls Abs __________________ Knockum Down & Keepum Down! Bicep tendon torn off the shoulder and several rotator cuff tears, will fix it someday but until then training isn't the same but I do what I can. Team Wild Iron & Training Session Video's Wild Iron Facebook Last edited by SFGiantsPBA; 12-27-2008 at 10:21 PM.

12-24-2008, 06:34 PM	#9
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	Military Press 85x5 105x5 135x5 (x3 strict then last 2 reps with Push Press) Push Press 150x3 170x2 Failed 1st attempt got 2 on 2nd attempt V-Bar Rows 100x5 125x5 150x5 175x3 200x3 Assistance Pull- Ups DB Shrugs Rear Delts __________________ Knockum Down & Keepum Down! Bicep tendon torn off the shoulder and several rotator cuff tears, will fix it someday but until then training isn't the same but I do what I can. Team Wild Iron & Training Session Video's Wild Iron Facebook Last edited by SFGiantsPBA; 12-26-2008 at 12:33 AM.

12-26-2008, 06:26 PM	#10
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced Squat 140x5 170x5 205x5 240x3 275x1 PR 285x1 PR Bench Board Presses 1st time doing these but I have no boards so I set the squat cage up like board presses,not pin presses. 135x5 170x5 205x5 235x3 270x1 Assistance: Dips For Tri's + 25x3 Standing Leg Curls x3 (I found myself real week here so I will ad more ham work on Mondays for now, Pull Throughs) Standing Cable Abs x3 __________________ Knockum Down & Keepum Down! Bicep tendon torn off the shoulder and several rotator cuff tears, will fix it someday but until then training isn't the same but I do what I can. Team Wild Iron & Training Session Video's Wild Iron Facebook Last edited by SFGiantsPBA; 12-27-2008 at 10:21 PM.

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