johnlifting.blogspot.com
Lifting Progression: May 2015
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Sunday, May 31, 2015. Unilateral DB Floor Press. 50/10 each side, 60/10 each side, 70/8 each side, 80/4 each side, 80/4 each side. 185/10, 225/4, 225/4, 225/5. Doing floor presses one handed solves the problem of getting heavier weights into position. Saturday, May 30, 2015. 105/9 each side, 120/6 each side, 120/6 each side. T-Bar Row (underhand grip). 115/6, 115/6, 115/7. Thursday, May 28, 2015. I only had time for a quick lift today, so I decided to do OHPs and some seated DB presses. Deadlifts felt go...
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Lifting Progression: Off Regular Schedule until next week....workout in my building's gym
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Wednesday, August 12, 2015. Off Regular Schedule until next week.workout in my building's gym. My apartment building has a hotel type gym. Good for certain things, but you aren't squatting, deadlifting, overhead pressing, or benching in it. It does have a Smith Machine, though, so for me, doing chest there isn't an issue. I am going to resume my more regular lifting schedule next week. Today, though, I decided to utilize my building's gym. Incline Smith Machine- 350 Method. Friday, December 2, 2016.
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Lifting Progression: Zerchers Keep on Rollin'
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Friday, August 7, 2015. Zerchers Keep on Rollin'. Bar/15, 133/5, 183/3, 223/1, 253/1, 273/2 (2RM), 183/15 (15RM). Incline Smith Machine- 350 Method. 165/24, 165/14, 165/10 (48 total reps.same as last time, almost had the 49th rep, but couldn't lock out). Haven't done these in a while). 110/12, 110/10, 110/10. 1 Arm Standing DB Triceps Extension. 30/12 right, 30/11 left, 30/10 each arm. With the 1 arm standing tri's.the left was noticeably more difficult than the right tonight. Friday, December 2, 2016.
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Lifting Progression: Two Zercher Squat PRs!
http://johnlifting.blogspot.com/2015/07/two-zercher-squat-prs.html
Friday, July 31, 2015. Two Zercher Squat PRs! Bar/15, 133/5, 183/3, 223/1, 253/1, 268/1, 288/1 (1RM), 223/10 (10RM). I felt strong tonight, so I decided to go for a new 1RM. It went up pretty easily. I'm wondering if I could have gotten 300. 223/10 is also a nice 10RM. Incline Smith Machine- 350 Method. 165/22, 165/13, 165/11 (46 total reps. 5 from last time! 35/10 each arm, 35/10 each arm, 35/8 each arm. 1 Arm Standing DB Triceps Extension. 25/15 each arm, 25/15 each arm. Friday, December 2, 2016.
johnlifting.blogspot.com
Lifting Progression: February 2015
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Thursday, February 26, 2015. 133/10, 223/10, 223/10, 223/10. 185/10, 205/5, 205/5, 205/6. 30, 30, 25, 25 (I sprinkled these four sets throughout the workout). No shoulder pain at all. I'm beginning to think that I was right about the incline presses and/or shrugs being the most recent culprit(s). So, yes, I am not really hitting chest the way I'd like, but pushups are better than nothing. T-Bar Row (underhand grip). 135/6, 135/6, 135/5 drop set to 90/5. 70/15, 70/10, 55/10. 6 sets, 5 reps each. 1:00, 1:0...
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Lifting Progression: December 2014
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Tuesday, December 30, 2014. Another Hex Bar Dead PR to end the year. The PR of 451 last time left me wondering if I could do more. Since I had one more workout left in 2014, I decided to find out. But, first. Regular: 1:00, 1:00. 150/10, 240/5, 330/3, 420/1, 460/1 (PR). 460 is a true PR. I used everything I had to get that rep! 460 is 9 pounds closer to 500! My weight now is 224.). 25's/15, 10, 10. However, I am bummed about my left shoulder situation. I really want to bench (in some capacity, even i...
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Lifting Progression: A Little History
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January 1, 2012. Welcome. This blog was created to be the central place to visualize my lifting progression over the course of 2012. One day, I stepped on a scale to see that I weighed 250 pounds. I can assure you that this 250 pounds consisted entirely of flab. That woke me up. The very next day I decided that I was going to lift weights. Lifting weights and managing what I eat is not a diet or a hobby. It is a lifestyle. It has become what I am. I would be sick without it. At the end of 2011, I discove...
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Lifting Progression: Personal Records
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5RM: 420 (1/15/2015 and 2/5/2015). 10RM: 365 (11/18/2014 and 5/7/2015). Subscribe to: Posts (Atom). Friday, December 2, 2016. Texas Method Team Training. Week 1. Volume Day. A former fat guy's powerlifting journey. SBD Lever belt review - TL DR; it's good, very good. Incline DB Press and Jefferson Squats. View my complete profile. Watermark template. Powered by Blogger.
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Lifting Progression: Long Term Goals
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Today is April 7, 2015. Right now, my 1RM are roughly these:. Hex Bar Dead: 460. I've been struggling a bit with the hex bar deads lately, so I'm not sure I could get 460 right now. But, I'm currently having a good run with the other two exercises. Just for fun, I am going to list these numbers:. Hex Bar Dead: 500. Let's see how close I come to hitting those numbers by the end of the year. (Hopefully, no more injuries! Update December 31, 2015:. Zercher Squat is at 308, will start a Strong 15 soon.
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Lifting Progression: April 2015
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Thursday, April 30, 2015. Incline Smiths, Kroc Rows, 1 mile run. Incline Smith Machine Press. 135/15, 175/10, 205/8, 225/5, 225/5, 225/5. 40/12 each side, 40/12 each side, 40/12 each side. First time doing these- not sure how I feel about them yet. Wednesday, April 29, 2015. 7:58 on the 1 mile run tonight. Depth Jumps- 16 total. Tuesday, April 28, 2015. Bar/10, 93/10, 133/5, 153/1, 173/1, 143/8, 143/8, 143/6. 8:04 now we're talkin'! Thursday, April 23, 2015. Hex Bar Deads and Incline Smiths. It's amazing...