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Post by Brett Faught on Nov 26, 2011 10:54:51 GMT -5
Grip day
Fat grip db holds, plate pinches, arem wrestler curls, bb wrist curls, fat grip bb curls, and db hammer curls
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Post by Brett Faught on Nov 27, 2011 20:48:25 GMT -5
Back Squat
3x1- Hit a pr but not posting the number...I still suck, but am happy.
Leg press
2x7
Neutral Grip Pullups
3x12
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Post by Brett Faught on Dec 1, 2011 22:53:20 GMT -5
Back Day!
Rack Pull
warmup to 500
525-1x
545-1x
555-1x
SLD
250-3 sets of 10
Power Rows
warmup to 205
225-3x
245-3x
255-3x-PR
Pullups
3 sets
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Post by Brett Faught on Dec 2, 2011 19:24:53 GMT -5
Press day
DB Shoulder Press
60s-5x, 3 sets- these will get better...
Close Grip
warmups to 205
225-1x
230-1x-PR (for 5 min)
235-1x-PR!!
BB Shoulder Press
135-10x
Weighted Dips
100Lbs-3x1
Shoulder rehab and harness neck lift
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Post by Brett Faught on Dec 3, 2011 17:03:16 GMT -5
Grip day
DB holds
100Lb dumbbells-all out set
then with 100s I did 15 hold, set down for 10 sec- 5 rounds
pinch grip
three 10s- 2 sets per hand
two 25s-2 sets-finally!
BB wrist curls
1x8
2x10
Preacher wrist curls in the arm wrestling start position (I thought this exercise up)
3 sets per hand
abs and core
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Post by Brett Faught on Dec 7, 2011 15:49:44 GMT -5
Back day!
SLD
5x1
Rack Pull
315-10x
405-10x-easy
Power Rows
warmups to 225
240-3x
260-3x
275-3x-PR!
Pullups
3 sets of 5-Back fried
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Post by Brett Faught on Dec 7, 2011 22:31:37 GMT -5
Upper Day
Strict Barbell Press
warmups to 155
165-5 sets of 1
then, I said, I am feeling good, PR time
180-1x- PR!- smooth, steady. 185+ soon
DB Press
55-5x
60-5x
65-5x
Dips
90-1x
115-1x
135-1x- PR!
shoulder rehab and out!
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Post by Brett Faught on Dec 12, 2011 22:20:46 GMT -5
Leg Press (strip set, no rest between weights)
warmups
450-12x
360-10x
270-13x
180-15x
90-20x
Close grip BP
warmup to 205
225-4 sets of 1
DB Flat
50-12x
60-12x
70-12x
abs and out
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Post by Brett Faught on Dec 23, 2011 20:31:11 GMT -5
Been traveling for my job...can't move into my new apt until dec 28th and this week I came down with a horrible sinus cold/death. So, eating and lifting has been sparing....Something always happens with my training at the end of each year. :lol:
goals for June 2012
200+ strict press
330+ back squat (putting the bar lower on my upper back is awesome, automatically sitting back, more drive for the heels)
280+ close grip
Deadlift-700 rack pull, 405+ SLD, and I dunno with standard deadlift...something bad ass though.
BW 180+
Possible first competition in arm wrestling
Finally compete again in strength
NAS Nationals or WABDL worlds...we'll see.
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Post by Brett Faught on Dec 28, 2011 21:56:47 GMT -5
Sick since last tuesday...so I didn't try anything crazy, but it felt great to do something.
Dec 26th (my bday)
squats, neutral grip pullups, and db bench
Dec. 28th
Rack Pulls
315-10x
365-10x-all easy
SLD
225-3 sets of 10
Strict BB Press
warmups to 135-2x
155-7x-PR!
DB Press
3x5
Leg Press
5x5
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Post by Brett Faught on Jan 4, 2012 22:27:08 GMT -5
Monday Jan 2nd
sld, power rows, pullups, db holds and pinch grip
Wed Jan 4th
DB Shoulder press
60-5x, 5x
65-5x
BB Strict Press
155-1x, 1x, 1x
160-1x, 1x
DB Flat Bench
80s-5x
90x-5x
100s-3x, not enough rest
BB Shrugs
315-3x10
Shoulder rehab
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Post by Brett Faught on Jan 8, 2012 1:25:29 GMT -5
Thur Jan 5th
Resistance band (100#) arm wrestling pulls-5 sets each arm
wrist curls and tried one arm chins ups, slipped and pulled my bicep a little...i am dumb. I am fine now.
Sat Jan 7th
Back Squat
5x5
Snatch
just teaching myself...it's going well.
Fat grip bb curls, 1 set of hammers and some ab work
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Post by Brett Faught on Jan 8, 2012 21:13:11 GMT -5
Sunday Jan. 8th...getting back into it after being sick.
Close grip Bench Press
warmups to 185
205-1x-easy
225-1x-easy
225-1x-easy
planned on doing 5x1, but I had no lift off, and where the rack was and where I am positioned, lifting off for myself aggrevated my tendonitis....so, I called it.
Decline barbell bench press, hammer grip pullups, and weighted dips. OUT!
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Post by Brett Faught on Jan 12, 2012 0:54:27 GMT -5
Dead day (1-9-12)
Rack Pull
worked up to 585x1
BB Rows
185-10x, 10x
some pullups and lat pulls, but tendonitis started to act up again...oh well. Iced and better now
1-11-12
Press day
Strict BB Press
155-1x
155-1x
160-1x
160-1x
165-1x
170-1x
Sandbag Clean and Press(clean once)
2 sets
DB Flat Bench
80s-3x5
Weighted dips
worked up to 100 for 5 reps
shoulder rehab and harness neck lifts
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Post by Brett Faught on Jan 15, 2012 19:07:17 GMT -5
Squats
sucked
Snatches
going well. Gaining more stability
Close grip bp
sucked
Incline DB Bench
sucked
Neutral Grip Pullups and out
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