S1K's workout log

[S1K]

8/28 ME SQ/ DL

* wanted to squat today...but it wasn't going to happen..I have a nagging groin pull. Even my warmups with 135 were painful ...

so I switched gears

1. Pin Pull from 3rd hole- 225/315/405/495x3 , 585/635/675x1
2. Standing leg curls - 100x12x3
3. Single leg press - 3 plates per side x 12 x 4
4. Hammer Curls - 50x15x3
standing abs

 

[future]

Still hurting you? HAve you seen a doc?

Nice job on pin pulls though!

 

[goes4ever]

BUMP for more, where you been bro??

 

[future]

He's been having problems posting. I think its his broswer.

 

[S1K]

9/12 SPEED BENCH

Well..first day back in the gym since Aug 30th...and a very hectic layoff it was...I moved over the Labor Day weekend...My mother was released from the hospital last Tuesday after a one month infirm. I had no internet hook up until Friday...which meant I had to cram a weeks worth of work into one day...and I had to leave early Saturday morning for 2 week stay in North Carolina...from where I am posting from and training..



Trained at a small gym up here in the mountains.. it's not bad. It has chains, bands, boxes, boards, safety squat bar, fat bar..And nice poster of Mike Ruggieria up on the wall....So I get to look at his pretty face for an hour...



Oh yeah..the workout...



1. Speed Bench - 255 x 3 x 8 <all paused>

2. One arm DB Press - 50/60/70/85 x 10

3. Side Laterals - 35 x 12 x 3

4. One Arm DB tricep Ext. - 30x15x3

5. Band Pull Aparts - 3x20

Standing Abs - 5 sets of 10

 

[goes4ever]

nice to see you back here bro

 

[S1K]

9/14 DE BENCH

1. Speed Squat off 12" box - 275 + green band x 2 x 8
2. BB Rows - 185/225/315/365x5, 405x3
3. Pulldowns- 230x3x10
4. BB Shrugs- 225/315/405/455/495x6
5. 45* Back Ext - 3 sets of 15 with 35lb plate behind head.


You can tell I'm on vacation by the exorbitant number of DE days ??

I'm really getting to like this gym tucked up here in the mountains...it's small..., well equiped for powerlifting, the people are friendly and the crank some kick ass music.

btw...the groin pull didn't bother me at all...so the forced layoff must have helped.

 

[future]

Nice. Glad you are doing better.

 

[S1K]

9/16 ME Bench Press.....


1. Floor Press - 135/185/225/275/315x3 , 335/365/385/405/425x1 , 445xMx2
2. Lying Tricep XT <ezbar> - 95/135/155/175/185x5
3. Press downs - 3x10
4. Rev Cable Side Bends - 5x10

 

[buffness]

little off the topic, but is this S1k from Swoles board? I haven't been there for years but remember a similar handle..

 

[S1K]

little off the topic, but is this S1k from Swoles board? I haven't been there for years but remember a similar handle..

Yeah Buff..one in the same...haven't been to Swole's site in ages though..

 

[S1K]

9/18 ME DL

9/18 ME DL

1. Deadlift off a what looked like a 5" box -

135/225/275/315/365x3 ,
405,455,495,545x1

2. Single leg, Leg Press - 3plates per side x 15x3

3. Green Band Leg Curl - 4 x 12

4. Alt DB Curls - 5 sets of 10

Abs - Hanging leg Raises 3 sets of 15

 

[buffness]

Yeah Buff..one in the same...haven't been to Swole's site in ages though..

lol, I think you where a Mod on my first site ...well for a short period

 

[future]

Dude, I know I suck. sorry I havent been in here. Busy. I am committing more time so I can get some things done at this site. I am glad you are here bro!

 

[S1K]

9/19 DE Bench Press

9/19 DE Bench Press

1. Floor Presses- 195x3x2, 225x3x2, 245x3x2
2. Shoulder Press machine- stack <250> x 10x3
3. Cable Upright Rows - 10x3
4. Green Band Pull Aparts- 10x3
5. Green Band Tricep Pressdowns - 20x3
- Standing Abs - 10x5

:BP:

 

[future]

Do you pause your floor presses?

 

[S1K]

Do you pause your floor presses?

I did..!

I noticed that when ever I do pin presses..pushing the bar from a dead stop seemed to give me a great feeling of explosiveness...

so I knew that this would also work nicely with the floor presses..not something I'd want to try on an ME day though

 

[goes4ever]

what does floor presses help you do? I remember iron addict had me doing them.

 

[future]

It is just a different pressing motion that focuses more on the top portion of the bench. Remember that many pl'ers use a shirt and the bottom portion isnt as essential to train as the last half of the press.

 

[S1K]

...that and I like anything with a pause for increasing explosiveness...also I like to add some variety in my training for an overall systemic effect.

I used to think at one time that partial range movements had no place in a raw lifter's workout..However, I have changed my thinking. Partial range movements are benificial for overloading specifice sticking points in a lift.

Plus the floor presses give the added element of taking the legs drive out of the movement to isolate more of the pressing muscles...

So they do have their usefulness for raw lifters. :headbange