J's strength log

panther07 · 12-28-2005, 04:24 PM

Figured I would throw my hat in the ring for a log. It's time to get serious about training again. I am going to compete in a strongman competition this June, I competed last year and finished 13th of 18th, this year I am going to break top 10! Stats:

6'2" 21yrs old
215lbs 9%bodyfat

will have next week
bench:
squat
dead:

I am working on 3 day week program (exgmq simple PL'ing routine) with some slight modifications. I laid out my goals right now and here they are. By March 6th 2006 (my 22nd birthday)
1. squat 315x8
2. deadlift 445x3
3. bench 245x3
4. weigh 220-230lb around 10%bodyfat

I'll post mondays workout...

panther07 · 12-28-2005, 04:27 PM

Monday Squats

Box Squats (16") 245x6, 5 missed last rep
leg press 1x20 290
GHR x failure BW+25lbs x6, 6
pulldown abs 2x20 60lbs
leg raises 2x20

good workout except I missed my squats

panther07 · 12-28-2005, 09:10 PM

Wed Bench Press

DB incline 2x6 90x6 then 85x6, 5 fucked up and tried to jump to quick
decline bench med grip 2x6 195
skull crushers 4x10 80 10,10,10,9
front raise DB 2x10 32.5
lat raise (machine) 2x10 110

Shitty workout, didnt leave house all day expect to workout. 2nd week I didnt make reps on skull crushers going to swap out from strait bar to DBs 5x8. Going with 85lbs on incline next week again, angle is at 30.

cardio tomorrow morning

XX · 12-28-2005, 10:31 PM

keep this updated for sure. whats your nutritional program look like?

panther07 · 12-30-2005, 07:53 PM

Friday Deads

deadlift 2x5 345 no belt
reverse hyper 3x10 130
back ext 2x20
lat pulldown 2x4 170
hammer curls 2x8 45

will post my nutrition later....have a hockey game to catch

panther07 · 01-03-2006, 08:10 PM

Squats tonight
knee wasnt feeling right so just did singles
box squats (16inch) 250x2 260x1 265x1 275x1 no belt
leg press 1x20 340
Abductor 2x20 75lbs
ghr BW+25 10, 8
Pull down abs 2x20 60
leg raises 2x20

solid workout, wouldve been better if my knee wasnt bothering me...need to really push myself next week!

panther07 · 01-06-2006, 12:50 AM

bench
incline bench 2x6 90
decline 2x6 205
ovrhead ext db 5x8 60
front raise 2x10 35
lat raise 2x10 120

fell a little cold coming on but nothing that can't be broken. Forgot to mention the 275 squat was a new PR w/o a belt. I just need to get A LOT stronger at this weight!

panther07 · 01-09-2006, 06:44 PM

squats

box squats (17") 2x6 245
leg press 1x20 400
GHR BW +25 12, 9
Abductor 2x20 85
pulldown abs 2x10 60
leg raises 2x20

skipped deadlift workout last friday was sick all weekend with a cold and sore throat. felt pretty good today but the intensity couldve been A LOT higher! any comments so far?

panther07 · 01-13-2006, 10:20 PM

yesterdays workout

bench
DB incline 2x6 85
decline 2x6 210
overhead ext db 5x8 70
front raise 2x10 40
lat raise 2x10 125

have to keep hitting it harder

panther07 · 01-14-2006, 11:36 PM

deads
deads 2x6 355
rev hyper 3x10 140
back ext 2x20
lat pull 2x6 170

12-28-2005, 04:24 PM	#1
panther07 Member Join Date: Sep 2004 Posts: 99	J's strength log Figured I would throw my hat in the ring for a log. It's time to get serious about training again. I am going to compete in a strongman competition this June, I competed last year and finished 13th of 18th, this year I am going to break top 10! Stats: 6'2" 21yrs old 215lbs 9%bodyfat will have next week bench: squat dead: I am working on 3 day week program (exgmq simple PL'ing routine) with some slight modifications. I laid out my goals right now and here they are. By March 6th 2006 (my 22nd birthday) 1. squat 315x8 2. deadlift 445x3 3. bench 245x3 4. weigh 220-230lb around 10%bodyfat I'll post mondays workout...

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12-28-2005, 04:27 PM	#2
panther07 Member Join Date: Sep 2004 Posts: 99	Monday Squats Box Squats (16") 245x6, 5 missed last rep leg press 1x20 290 GHR x failure BW+25lbs x6, 6 pulldown abs 2x20 60lbs leg raises 2x20 good workout except I missed my squats

12-28-2005, 09:10 PM	#3
panther07 Member Join Date: Sep 2004 Posts: 99	Wed Bench Press DB incline 2x6 90x6 then 85x6, 5 fucked up and tried to jump to quick decline bench med grip 2x6 195 skull crushers 4x10 80 10,10,10,9 front raise DB 2x10 32.5 lat raise (machine) 2x10 110 Shitty workout, didnt leave house all day expect to workout. 2nd week I didnt make reps on skull crushers going to swap out from strait bar to DBs 5x8. Going with 85lbs on incline next week again, angle is at 30. cardio tomorrow morning

12-28-2005, 10:31 PM	#4
XX Handsome(ER) Join Date: May 2004 Location: KY Posts: 5,461	keep this updated for sure. whats your nutritional program look like?

12-30-2005, 07:53 PM	#5
panther07 Member Join Date: Sep 2004 Posts: 99	Friday Deads deadlift 2x5 345 no belt reverse hyper 3x10 130 back ext 2x20 lat pulldown 2x4 170 hammer curls 2x8 45 will post my nutrition later....have a hockey game to catch

01-03-2006, 08:10 PM	#6
panther07 Member Join Date: Sep 2004 Posts: 99	Squats tonight knee wasnt feeling right so just did singles box squats (16inch) 250x2 260x1 265x1 275x1 no belt leg press 1x20 340 Abductor 2x20 75lbs ghr BW+25 10, 8 Pull down abs 2x20 60 leg raises 2x20 solid workout, wouldve been better if my knee wasnt bothering me...need to really push myself next week!

01-06-2006, 12:50 AM	#7
panther07 Member Join Date: Sep 2004 Posts: 99	bench incline bench 2x6 90 decline 2x6 205 ovrhead ext db 5x8 60 front raise 2x10 35 lat raise 2x10 120 fell a little cold coming on but nothing that can't be broken. Forgot to mention the 275 squat was a new PR w/o a belt. I just need to get A LOT stronger at this weight!

01-09-2006, 06:44 PM	#8
panther07 Member Join Date: Sep 2004 Posts: 99	squats box squats (17") 2x6 245 leg press 1x20 400 GHR BW +25 12, 9 Abductor 2x20 85 pulldown abs 2x10 60 leg raises 2x20 skipped deadlift workout last friday was sick all weekend with a cold and sore throat. felt pretty good today but the intensity couldve been A LOT higher! any comments so far?

01-13-2006, 10:20 PM	#9
panther07 Member Join Date: Sep 2004 Posts: 99	yesterdays workout bench DB incline 2x6 85 decline 2x6 210 overhead ext db 5x8 70 front raise 2x10 40 lat raise 2x10 125 have to keep hitting it harder

01-14-2006, 11:36 PM	#10
panther07 Member Join Date: Sep 2004 Posts: 99	deads deads 2x6 355 rev hyper 3x10 140 back ext 2x20 lat pull 2x6 170

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