Training Log: Squat

April 26, 2012 | Comment

Shoulder stretch, roller, leg stretch with band

Warm up sets

Working sets:

290 x 5

330 x 5

375 x 5

 

Assistance work:

Deadlift BBB (70% of working 1RM):

345 x 10 x 5

 

Roller

 

Yes, this was hard.

Training Log: Bench Press (& special entry from my little man)

April 24, 2012 | 2 comments

Shoulder stretch, roller

Warm up sets

Working sets:

165 x 5

190 x 5

215 x 5

 

Assistance work:

Push Press (70% of working 1RM):

155 x 10 x 5

Barbell row:

155 x 10 x 5

Curls:

35 x 10 x 1

Tricep pushdown (band over the rack):

Band x 10 x 1

 

Roller

 

It had been a week since I’d been able to train so it was great to be back out there. The best part, was my little man joined me in the gym. This is a huge reason I built the garage gym – so he can come out there and start lifting with me. Yep, I was so happy to have him out there with me. He even decided he wanted to write his own training log tonight, here it is (proud Daddy moment!):

 

Ian Freedain’s  lifting for 4-24-12

35 x 10 Kettlebell Deadlift     8(each hand) x 10 Overhead Press     45 x 4 (each 5 seconds) Deadlift

P.S. I also rode my scooter :)

LOVE YOU DAD!!!!!!!!!!!

Training Log: Deadlifts

April 16, 2012 | Comment

Shoulder stretch, roller, leg stretch with band

Warm up sets

Working sets:

325 x 5

375 x 5

425 x 5

 

Assistance work:

Squat BBB (70% of working 1RM):

310 x 10 x 5

Ab crunch (ball):

BW x 10 x 5

 

Roller

 

Deadlifts felt great, but not going to lie – squatting 310 for 5 sets of 10 felt pretty brutal. I’m going to sleep well tonight! haha. This is going to be a fun month.

Training Log: Push Press

April 12, 2012 | Comment

Shoulder stretch, roller

Warm up sets

Working sets:

145 x 5

165 x 5

190 x 5

 

Assistance work:

Bench Press BBB (70% of working 1RM):

175 x 10 x 5

Pull ups:

BW x 10 x 5

Barbell curls:

85 x 10 x 3

Tricep pushdowns (band doubled over top of rack):

Band x 10 x 3

 

Roller

 

I’ve started my 3rd month of the The “Boring But Big” 3-Month Challenge. This calls for 70% of my working 1RM for all assistance work. Should be a blast.

Also, this is the beginning of my 23rd cycle of 5/3/1; still enjoying and seeing gains from this program and recommend it to anyone that wants to get stronger.