SFGiantsPBA's Log - Page 3

SFGiantsPBA · 01-12-2009, 04:37 PM

Thanks, I'm taking every 4th week as deload and the way I feel today Wednesday may be the last lift day of the week with Friday off to be fresh for another 3 weeks of bust ass.

SFGiantsPBA · 01-13-2009, 03:34 PM

Deload Week has just become an off week as I'm fried out and must rest my body.

SFGiantsPBA · 01-19-2009, 06:02 PM

Ab & Adductors x3

Squat Pauses (4 count Below Parallel)

Bar x8

135x5 Warm-UP

171x5x5 @ 60% 1RM

Deadlift 4" Deficit

266x2x2 @ 75% 1RM

Deadlift (Speedwork)

213x3x6 @ 60% 1RM

Assistance:

Seated Calves x3

Standing Single Leg Curls x3

Weighted Captains Chair Abs x3

SFGiantsPBA · 01-20-2009, 06:28 PM

Low-Pulley Deltoid Raise x3

Bench Pauses (4 count @ Chest)

Bar x8

135x5 Warm-UP

162x5x5

Push Press

Bar x8

114x5
140x5
160x3x2
140x5

High Hammer Rows

200x5
245x5
275x5x2
245x5

Assistance:

Pulldowns x3

Face Pulls x3

SFGiantsPBA · 01-21-2009, 03:19 PM

Damn it they are on deload next week when I start with them and I just got off a deload Oh well I'll suck it up and deload with them.

They have chains woo hoo they have chains woo hoo and all types of bands they have chains woo hoo!

SFGiantsPBA · 01-22-2009, 06:31 PM

Ab & Adductors x3

Squat

Bar x8
135x5
185x5
230x1
255x1
290x1 PR
230x3x3

Assistance:

Good Mornings 145x8x3

Weighted Captains Chair Abs 35x9x3

SFGiantsPBA · 01-23-2009, 05:49 PM

Low-Pulley Deltoid Raise x3

Bench

Bar x8
95x5
135x5
175x3
215x1
245x1
275x1 I had it but spotter grabbed the bar then told me I shouldn't use my legs and next time to keep them in the air or on the bench.

I said no I need to use my legs for power and he says that's it your getting all you power from your legs and shouldn't I have a Bodybuilder friend that says, I cut him off right there and said look I need my legs I'm trying to Powerlifting I need my legs and if I don't want to use my legs I'll do Floor Presses.

275x1 PR (NEW SPOTTER)

Assistance:

Close Grip Bench

185X8
185X6X2

Wide Grip Lat Pulls

165x8x3

DB Shrugs

80's x15
90's x15
110's x9

Hammer Curls

30's x12
40's x8

SFGiantsPBA · 01-27-2009, 11:43 PM

1st day at Wild Iron with the big boys and I still remain humble.

Green Band Ab & Adductors x12x3

Deadlift

145x5x2 Warm up
235x5 66%
285x5 80%
325x3x3 91.5%

Assistance:

Safety Squat Bar Good Morning (1st time on this bar and I was terrible)

Barx8
150x5 <---Stupid
110x8x3

Standing Spud Abs

50x20 <---Stupid
70x8x2
50x8

Purple Band Good Mornings
8x3

@ Home I stretched and ate

Tomorrow Cardio and stretch

adelman337 · 01-27-2009, 11:56 PM

Strong stuff. I am looking forward to seeing your progress.

SFGiantsPBA · 01-28-2009, 12:06 AM

Quote:

Originally Posted by adelman337

Strong stuff. I am looking forward to seeing your progress.

Thanks but I'm really humbled right now as they are on deload and still lifted allot more then me.

They laughed when I said this ain't no deload for me lol.

I can't improve at my commercial gym I must train with these guys!

01-12-2009, 04:37 PM	#21
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	Thanks, I'm taking every 4th week as deload and the way I feel today Wednesday may be the last lift day of the week with Friday off to be fresh for another 3 weeks of bust ass. __________________ 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

01-13-2009, 03:34 PM	#22
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	Deload Week has just become an off week as I'm fried out and must rest my body. __________________ 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

01-19-2009, 06:02 PM	#23
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	Ab & Adductors x3 Squat Pauses (4 count Below Parallel) Bar x8 135x5 Warm-UP 171x5x5 @ 60% 1RM Deadlift 4" Deficit 266x2x2 @ 75% 1RM Deadlift (Speedwork) 213x3x6 @ 60% 1RM Assistance: Seated Calves x3 Standing Single Leg Curls x3 Weighted Captains Chair 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

01-20-2009, 06:28 PM	#24
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	Low-Pulley Deltoid Raise x3 Bench Pauses (4 count @ Chest) Bar x8 135x5 Warm-UP 162x5x5 Push Press Bar x8 114x5 140x5 160x3x2 140x5 High Hammer Rows 200x5 245x5 275x5x2 245x5 Assistance: Pulldowns x3 Face Pulls 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

01-21-2009, 03:19 PM	#25
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	Damn it they are on deload next week when I start with them and I just got off a deload Oh well I'll suck it up and deload with them. They have chains woo hoo they have chains woo hoo and all types of bands they have chains woo hoo! __________________ 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

01-22-2009, 06:31 PM	#26
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	Ab & Adductors x3 Squat Bar x8 135x5 185x5 230x1 255x1 290x1 PR 230x3x3 Assistance: Good Mornings 145x8x3 Weighted Captains Chair Abs 35x9x3 __________________ 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

01-23-2009, 05:49 PM	#27
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	Low-Pulley Deltoid Raise x3 Bench Bar x8 95x5 135x5 175x3 215x1 245x1 275x1 I had it but spotter grabbed the bar then told me I shouldn't use my legs and next time to keep them in the air or on the bench. I said no I need to use my legs for power and he says that's it your getting all you power from your legs and shouldn't I have a Bodybuilder friend that says, I cut him off right there and said look I need my legs I'm trying to Powerlifting I need my legs and if I don't want to use my legs I'll do Floor Presses. 275x1 PR (NEW SPOTTER) Assistance: Close Grip Bench 185X8 185X6X2 Wide Grip Lat Pulls 165x8x3 DB Shrugs 80's x15 90's x15 110's x9 Hammer Curls 30's x12 40's x8 __________________ 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; 01-24-2009 at 02:29 PM.

01-27-2009, 11:43 PM	#28
SFGiantsPBA Strength Verified Join Date: Nov 2008 Posts: 1,034	1st day at Wild Iron with the big boys and I still remain humble. Green Band Ab & Adductors x12x3 Deadlift 145x5x2 Warm up 235x5 66% 285x5 80% 325x3x3 91.5% Assistance: Safety Squat Bar Good Morning (1st time on this bar and I was terrible) Barx8 150x5 <---Stupid 110x8x3 Standing Spud Abs 50x20 <---Stupid 70x8x2 50x8 Purple Band Good Mornings 8x3 @ Home I stretched and ate Tomorrow Cardio and stretch __________________ 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

01-27-2009, 11:56 PM	#29
adelman337 Strength Verified Join Date: Dec 2006 Location: Memphis, TN Posts: 4,586	Strong stuff. I am looking forward to seeing your progress.

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