10/20/LIFE: Road to 2000

Forum to store USPA member training logs.

Moderator: sdenison


Member
Member
Posts: 960
Joined: Wed Sep 28, 2011 11:03 am
PostPosted: Mon May 09, 2016 3:03 pm
Monday
05.09.16
SQ/DL

Deadlift w/commercial bar:
BAR/2x10
135/2x10 (5-conventional and 5-sumo)
225/2x5
315x3
405x1
495x1
555/6x3

High bar pause squat w/Texas squat bar:
325x10
325x10
325x10

5" block pull w/snatch grip:
365x6
405x6
455x6

One legged leg press:
140x15
170x15
190x15

McGill sit-ups:
100 reps total

Done...For some reason, I decided to do all my warm-up sets using a hook grip, then I switched to a mixed grip. I would like to get a little more comfortable pulling with a hook grip. My best ever is 515, but that was stiff legged, off a deficit and close to 5 years ago. I don't think I'll make this a permanent change, just something I would like to start doing. My thumbs can't really handle the pressure, so we'll see. Squats felt good and explosive. I'm really trying to focus on my paused work. My bottom end sucks and I really need to strengthen this weakness of mine. I haven't really did much snatch grip work, but I can definitely feel them hitting my upper back. Since I'm not in meet prep, I'll probably stay with this movement and keep adding weight and see if they're actually worth keeping for future offseason cycles. Overall, a solid session and I'm pleased with how things are going so far.
Best geared lifts @ 242
1030SQ, 640BP, 685DL and 2355 Total
Best raw lifts @ 242
705SQ, 457BP, 749DL and 1912Total


My YouTube Page
My New Dimensions
Training by Tone Barbaccio

Member
Member
Posts: 960
Joined: Wed Sep 28, 2011 11:03 am
PostPosted: Tue May 10, 2016 2:31 pm
Tuesday
05.10.16
Bench

Floor press:
BARx20
135/2x10
185x5
225x5
275x3
325/3x6

Speed bench vs double minis:
135/3x3
160/3x3
185/3x3

Skull crushers w/EZ curl bar:
65x15
85x15
105x15

One arm tricep pushdowns:
20x15
20x15
25x12
30x10

DB hammer curls:
50x12
50x12
50x12

Band flyes:
BANDx15
BANDx15
BANDx15
Best geared lifts @ 242
1030SQ, 640BP, 685DL and 2355 Total
Best raw lifts @ 242
705SQ, 457BP, 749DL and 1912Total


My YouTube Page
My New Dimensions
Training by Tone Barbaccio

Member
Member
Posts: 960
Joined: Wed Sep 28, 2011 11:03 am
PostPosted: Thu May 12, 2016 2:05 pm
Thursday
05.12.16
Back/Biceps

Pendlay rows:
BARx20
135/2x10
185x10
225x10
255x8
185x15

Pull-ups:
BWx8
BWx8
BWx8
BWx8

Seated rows:
140x12
160x12
180x12
120x20

T-bar rows:
90x12
115x10
115x10

DB shrugs w/3 second pause:
100x12
100x12
100x12
-Drop set, no pause:
100x25, 80x20, 60x20

Bicep curls w/EZ curl bar:
65x12
65x12
65x12

Incline DB curls:
20x12
25x12
30x12
Best geared lifts @ 242
1030SQ, 640BP, 685DL and 2355 Total
Best raw lifts @ 242
705SQ, 457BP, 749DL and 1912Total


My YouTube Page
My New Dimensions
Training by Tone Barbaccio

Member
Member
Posts: 960
Joined: Wed Sep 28, 2011 11:03 am
PostPosted: Fri May 13, 2016 7:02 pm
Friday
05.13.16
Bench accessory

Standing shoulder presses:
BARx20
95x10
135x8
165x6
195x6
225/3x6

Flat DB presses:
100x15
100x15
100x12

DB side laterals:
40x10
40x10
-Drop set...
30x15, 20x15, 10x20

Bench dips:
BWx20
BWx20
BWx20

Incline DB rear laterals:
40x10
40x10
40x10

Overhead Tricep extensions:
30x30
40x25
50x20
60x15

Band flyes:
BANDx20
BANDx20
BANDx20
Best geared lifts @ 242
1030SQ, 640BP, 685DL and 2355 Total
Best raw lifts @ 242
705SQ, 457BP, 749DL and 1912Total


My YouTube Page
My New Dimensions
Training by Tone Barbaccio

Member
Member
Posts: 960
Joined: Wed Sep 28, 2011 11:03 am
PostPosted: Sun May 15, 2016 4:58 pm
Sunday
05.15.16
SQ/DL

Squat w/Texas squat bar:
BAR/2x20
145/2x8
235x5
325x5
415x2
470x2
-Added belt
520/3x5

Deadlift off 2" deficit and 75lbs of chain:
315+chains x 2
405+chains/10x2

High bar pause squats:
325x5
375x5
415x5
440x5

Chain suspended GM's w/cambered bar:
265x8
285x8
305x8

Decline sit-ups:
BWx20
BWx20
BWx20

A pretty solid session. The weight drop is slowly starting to catch up to me, but it doesn't matter. Right now, losing weight is my main goal. Once, I reach my goal weight, i'll worry about building my strength back. This morning, I woke up at 240.6lbs with more to go. I'm feeling better and i'm happy, even though I miss my food!!!
Best geared lifts @ 242
1030SQ, 640BP, 685DL and 2355 Total
Best raw lifts @ 242
705SQ, 457BP, 749DL and 1912Total


My YouTube Page
My New Dimensions
Training by Tone Barbaccio

Member
Member
Posts: 960
Joined: Wed Sep 28, 2011 11:03 am
PostPosted: Wed May 18, 2016 6:08 am
Tuesday
05.17.16
Bench

Bench press:
BAR/2x20
135/2x10
185x5
225x3
275x2
315x1
340x8
280/3x8...Paused

3 board bench press:
275x5
325x5
350x5
375x5

Tricep pushdowns:
70x15
80x15
90x15
100x15

Reverse grip barbell curls:
75x12
95x10
95x10
60x20

Band flyes w/2 second hold:
BANDx15
BANDx15
BANDx15
Best geared lifts @ 242
1030SQ, 640BP, 685DL and 2355 Total
Best raw lifts @ 242
705SQ, 457BP, 749DL and 1912Total


My YouTube Page
My New Dimensions
Training by Tone Barbaccio

Member
Member
Posts: 960
Joined: Wed Sep 28, 2011 11:03 am
PostPosted: Thu May 19, 2016 5:25 pm
Thursday
05.19.16
Back/Biceps

Pulldowns:
70/2x12
120x12
140x12
160x12
180x12
200x8...This was heavy, and I hate to say it, but it's also a PR! My poor pulldown machine has never had that much weight loaded on it! I don't think I've ever gone over 180.
120x20

Barbell rows:
225x8
270x8
315x6
315x6

McGill pull-ups:
BW+15/20 singles
BWx10

Barbell shrugs:
365x15
405x12
455x10
455x10

Barbell curls:
85x15
105x12
125x8
-Dropset back down to the bar...
125x8, 105x8, 85x10, 65x12, 45x20

DB preacher curls:
15x20
15x20
15x20
Best geared lifts @ 242
1030SQ, 640BP, 685DL and 2355 Total
Best raw lifts @ 242
705SQ, 457BP, 749DL and 1912Total


My YouTube Page
My New Dimensions
Training by Tone Barbaccio

Member
Member
Posts: 960
Joined: Wed Sep 28, 2011 11:03 am
PostPosted: Sat May 21, 2016 4:03 pm
Friday
05.20.16
Bench accessory

Standing shoulder presses:
BARx20
95/2x8
135x8
170x5
205x5
240/3x5

Incline DB presses:
60x15
80x15
90x15

One arm side laterals:
45x12
50x12
55x12

Dips:
BW+50x12
BW+50x12
BW+50x12

DB rear laterals:
30x15
30x15
30x15

Tricep pushdowns:
70x25
70x25
80x20
90x20
Best geared lifts @ 242
1030SQ, 640BP, 685DL and 2355 Total
Best raw lifts @ 242
705SQ, 457BP, 749DL and 1912Total


My YouTube Page
My New Dimensions
Training by Tone Barbaccio

Member
Member
Posts: 960
Joined: Wed Sep 28, 2011 11:03 am
PostPosted: Tue May 24, 2016 2:07 pm
Monday
05.23.16
SQ/DL

Deadlift w/commercial bar:
BARx20
135/2x8
225x5
315x3
-Added belt
405x1
475x1
535x1
590/5x3

Anderson squats VS. average bands w/SSB:
240+bands x 2
330+bands x 2
420+bands/6x2

5" block pulls w/snatch grip:
385x5
425x5
475x5

One legged leg press:
180x12
180x12
180x12

McGill sit-ups:
20 w/5 second hold
Best geared lifts @ 242
1030SQ, 640BP, 685DL and 2355 Total
Best raw lifts @ 242
705SQ, 457BP, 749DL and 1912Total


My YouTube Page
My New Dimensions
Training by Tone Barbaccio

Member
Member
Posts: 960
Joined: Wed Sep 28, 2011 11:03 am
PostPosted: Wed May 25, 2016 1:15 pm
Tuesday
05.24.16
Bench

Floor press:
BARx20
135/2x10
185x5
225x3
275x2
315x2
345/2x5
345x7

Close grip bench press w/75lbs of chain:
225+chains x 5
250+chains x 5
275+chains x 5
225+chains x 8

JM presses:
135x10
155x10
175x10
185x10
135x15

One arm DB hammer curls:
55x12
60x12
65x10
35x15

Band flyes:
BANDx20
BANDx20
BANDx20
Best geared lifts @ 242
1030SQ, 640BP, 685DL and 2355 Total
Best raw lifts @ 242
705SQ, 457BP, 749DL and 1912Total


My YouTube Page
My New Dimensions
Training by Tone Barbaccio
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