Bulldawg's Training Log

Forum to store USPA member training logs.

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PostPosted: Sun Oct 06, 2013 8:51 am
Just started building a base for raw lifting. Today was push day

warm ups for flat bench then 3 working sets of 245 x 10 reps

Lockouts with 3 sets of 345 x 10 reps

Incline bench with 3 sets of 365 for 10, 9, and 8 reps.

Strict tricep extensions with 4 sets of 12 with whatever the stack of weights on the machine maxes out at...

Will increase flat bench working sets and lockout by 10 pounds on my next push day...

Not a bad start for an old guy... :D
Nothing wrong with being strong
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PostPosted: Mon Oct 07, 2013 7:03 pm
Just came off a 16 hour shift this morning so I had light training today:

Strict standing overhead presses 4x10x155
Upright rows 4 x 135
Lateral raises 4x10x100
tricep extensions 4x12x the whole stack
arm curls 4x10x90
abs 100 pound crunches x 100...finished
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Location: In the gym like always
PostPosted: Tue Oct 15, 2013 10:23 am
Welcome to the forum Bulldawg!
Jared Davis

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PostPosted: Tue Oct 15, 2013 5:15 pm
bulldawg wrote:Just started building a base for raw lifting. Today was push day

warm ups for flat bench then 3 working sets of 245 x 10 reps

Lockouts with 3 sets of 345 x 10 reps

Incline bench with 3 sets of 365 for 10, 9, and 8 reps.

Strict tricep extensions with 4 sets of 12 with whatever the stack of weights on the machine maxes out at...

Will increase flat bench working sets and lockout by 10 pounds on my next push day...

Not a bad start for an old guy... :D


Not old guys -- Silverbacks :!: (not sure who coined this - maybe Ken Ufford) Good to see your posts - keep them coming :)

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PostPosted: Wed Oct 16, 2013 4:31 pm
Kdavenport wrote:
bulldawg wrote:Just started building a base for raw lifting. Today was push day

warm ups for flat bench then 3 working sets of 245 x 10 reps

Lockouts with 3 sets of 345 x 10 reps

Incline bench with 3 sets of 365 for 10, 9, and 8 reps.

Strict tricep extensions with 4 sets of 12 with whatever the stack of weights on the machine maxes out at...

Will increase flat bench working sets and lockout by 10 pounds on my next push day...

Not a bad start for an old guy... :D


Not old guys -- Silverbacks :!: (not sure who coined this - maybe Ken Ufford) Good to see your posts - keep them coming :)

yes it was Ken and in his own words as he makes a big pull OLD GUYS RULE !!!!!!!!
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PostPosted: Mon Nov 25, 2013 8:00 pm
Been off the logs for a while because I forgot I was a member of this board. It's now 25 November 2013 and my working sets are as follows:

Bench press - 3 sets of 10 @ 315
Dead lifts 1 set of 5 @ 495
Leg press 3 sets of 6 @ 1130 ( can''t do squats , old shoulder injury so I can't reach back and hold the bar. )
Nothing wrong with being strong
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PostPosted: Mon Nov 25, 2013 8:01 pm
IronAddict wrote:Welcome to the forum Bulldawg!

Thanks!
Nothing wrong with being strong
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PostPosted: Wed Nov 27, 2013 7:20 pm
Work schedule kept me away from the gym for a few days, but had a good push day today.

Flat bench 315 lbs for 3 sets of 10, 7, and 5 reps respectively
Lockouts for 5 sets of 5 reps @ 425 pounds
Incline bench for 5 sets of 5 reps @ 415 pounds
Tricep extensions was 8 sets of 12 reps with everything on the stack plus one extra weight.
Ab work and I was done...
Nothing wrong with being strong
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PostPosted: Fri Nov 29, 2013 1:42 pm
(((((((((((((((((((((PULL DAY)))))))))))))))))))))

worked up to 495 for working sets on deadlift. Went pretty good. Going to 515 for working sets next time.
Wide grip lat pulls
Seated low rows
preacher curls
ab work...DONE!!!
Nothing wrong with being strong
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PostPosted: Sat Nov 30, 2013 10:00 pm
Going to give this "Buckeye Bench" program a try for 5 weeks. Dropping my starting weights down to 275 and working up 10 pounds each week. I'll let you know how it goes. :?
Nothing wrong with being strong
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