Joe's comeback log

Saturday 8/20/11

Squat: WU 145x5, 185x5, 220x5

Work sets: 240x5, 280x5, 315x5

Superset: Single leg press 90, 180, 225x10 and Seated calf raise 135x10 3sets.

Bench: WU Bar x10, with mini's x10, 105x5, 130x5, 155x5. Work sets: 165x5, 190x5, 215x5. Ram: 225x8, 245x5.

Tuesday 8/23/11

Bench: Bar x10, with mini's x10, 135 with mini's x5, 185 with mini's x5, Ram 225x9 tied PR.

Pull ups: Done between bench sets. 4,5,5.

Barbell curl: 45x10, 65x10, 75x8. Strict reps, no lean.

Happy with the ram set, should of tried for 10.

Wednesday 8/24/11

Deadlift: Warm up 150x5, 185x5, 220x5. Work sets with belt 240x5, 280x5, 315x7.

Superset: Pulldowns, reverse hyper and reverse bench with blue bands 10x3sets.

Saturday 8/27/11

Squat: Warm up 150x5, 185x5, 220x5. Work sets 260x3, 295x3, 335x4. Work sets with belt.

Single leg press: 90, 180, 225x10 supersetted with seated calf raise: 90, 135, 135x10.

Rotator exercises.

Bench: Warm up 105, 130, 155x5 supersetted with pullups: 4,6,6.
Work sets: 180x3, 205x3, 230x4.

Tuesday 8/30/11

Bench: Warm up with rotator exercises.

Bar x10, with mini's x10, 135 with mini's x5, 185 with mini's x5. Ram 235x6, 255x3, 225x6...pooped for the 225.
Tried Rich's large super ram for the 255. The arms are a little big and didn't seem to give as good of spring as my regular medium ram....or I was weaker than usual today.

Pull ups: Superset with bench warm up. 4, 7, 7. Getting a little stronger with the pullups.

Wednesday 8/31/11

Deadlift: Warm up 150x5, 185x5, 220x5. Work sets 260x3, 295x3, 335x5 added belt.

Super set 3 x 10 reps: Pulldowns, reverse hyper, reverse bench, good mornings.

Dead lift is getting better. I think all the back work which I have never done before is helping. Looking to improve from last meet on Oct 8.

Saturday 9/3/11

Squat: Warm up sets: Bar x10, 150x5, 185x5, 220x5. Work sets: with belt 280x5, 315x3, 350x3. Single leg press 90, 135, 180x10 supersetted with seated calf raise 90, 135, 160x10.

Bench: Warm up with rotator exercises. Pullups supersetted with warm up sets 5,7,8. Warm up sets: bar x10, with mini's x10, 105x5, 130x5, 155x5. Work sets: 190x5, 215x3, 245x2. Tried shirt for first time since meet. Did 4 singles with 315. Had a hard time touching and needed help locking out. Undecided on whether to go raw or shirted next meet. Need practice in the shirt for sure if I go that route. Ram 235x5.

Tuesday 9/6/11

Light bench: Bar with mini's x10, 135 with mini's 5x3sets. Pullups super setted with bench 5,5,5,5. Barbell curls 45, 65, 75x10.

Wednesday 9/7/11

Dead lift: Warm up 150x5, 185x5, 220x5, Work sets 280x5, 315x3, 350x4 added belt. Superset: Reverse hyper, good mornings, bent rows and pulldowns 10x3sets.

Gonna have to start callin you "animal" Joe

A small animal, Lance...LOL. Dead lift is coming along but the hip is sore today.

Saturday 9/10/11

Squat: 155x5, 185x5, 225x10. Single leg press 90, 135, 180, 225x10 super set with seated calf raise 90, 135, 160, 160x10.

Bench: Warm up with rotator exercises. Pull ups between warm up sets 5,6,6,6. Bar x10, with mini's x10, 105x5, 130x5, 155x10. Shirted bench: 3 board 275x3, 2 board 295x3, 1 board 295x3, too chest 295x1, 305x1. Only 2 more shirt work outs until the Oct 8 meet. I'm thinking I made a mistake not starting farther out with the shirt.

Joe,

Think you could add a second bench day in with the shirt?

Lance Karabel wrote:Joe,

Think you could add a second bench day in with the shirt?

I looked at the calendar again and there's 3 more workouts instead of the 2 I thought I had. Saturday is the only day I have help with the shirt. I will go raw if I don't think I'm ready.

Tue 9/13/11

Bench: Alternating one arm DB bench 55x10x3sets. Rope push downs 10x3sets. Dips 10x3sets. The chest was a little sore from the one arm presses this morning.

Wednesday 9/14/11

Dead Lift: 150x5, 185x5, 220x12. 3 super sets: Reverse hyper, bent rows, pull downs, good mornings x10reps.

Saturday 9/17/11

Squat: Bar x5, 150x5, 190x5, 230x5, Work sets 245x5, 285x5, added belt 325x5. Had one more for the last set but would of had to grind. Didn't have it today.
Single leg press: 135, 180, 225x10 super set with seated calf raise: 135, 160x10, 170x6, 8.

Bench: Warm up with rotator exercises. Pull ups 5,6,7 and chins 6,6 done between warm up sets. Bar x10, with mini's x10, 105x5, 130x5, 155x5. Work sets 170x5, 195x5, 220x5, again had one more but didn't want to grind.
Got in the shirt thinking it wouldn't go well after the tough raw sets. 3B 275x3, 2B 295x3, 1B 305x3, too chest 315x1, missed 325 at lockout. 2B 325x1. So, shirt workout wasn't too bad after a rough 5,3,1 workout. If I go shirt at the meet I would like to best the 319.5 I pressed at Nationals.

Wednesday 9/21/11

Dead Lift: 150x5, 190x5, 230x5, 245x5, 285x5, add belt 325x6, add suit 380x1. Terrible rep in the suit. Couldn't get down to the bar with the belt on and it turned into a round back pull. Try it again next week and if it doesn't go better I will go raw for the meet. I underestimated the amount of practice you need in gear.
3 super sets: Reverse hyper, pull downs, good mornings, and bent rows x10reps.

Joe, do use a lever belt or a buckle? If its a buckle try spinning it and have the buckle in the back and not the front. Might help even if its a lever belt.

Lance Karabel wrote:Joe, do use a lever belt or a buckle? If its a buckle try spinning it and have the buckle in the back and not the front. Might help even if its a lever belt.

Thanks Lance, I'll give it a try. It was the first time I put the suit on since the last meet and I had washed it. I finished the 5-3-1 workout, put it on and loaded the bar thinking it would go up easy. Next week I will go up gradually and the suit should loosen up a little also.

Saturday 9/24/11

Squat: Bar x5, 150x5, 190x5, 230x5, add belt 265x3, 305x3, 340x4, 315x4. Single leg press 135, 180, 225x10 super set with seated calf raise 135, 160, 170x10.

Bench: Warm up with rotator exercises. Bar x10, with mini's x10, 105x5, 130x5, 155x5, 180x3, 210x3, 235x3. Shirt 3B 275x3, 2B 295x3, 1B 305x3, to chest 315x1, missed 325x1, 1B 315x1.

Wednesday 9/28/11

Last dead lift workout before meet. 150x5, 190x5, 230x5, 265x3, 305x3, add belt 340x5, add suit 340x1, 365x1, 385x1, 405x1. 3 super sets, reverse hyper, pulldowns, good mornings, bent rows. Suit part of the workout went much better then last week. I think the suit loosened up a little and I also loosened the belt a bit. Couldn't try the belt on backward because nobody was home to help with the lever. I don't know how people lift in super tight suits. If its too tight I feel like I'm going to explode when I bend down during dead or get in the hole with a squat suit.

Joe Hummel wrote: Wednesday 9/28/11

Last dead lift workout before meet. 150x5, 190x5, 230x5, 265x3, 305x3, add belt 340x5, add suit 340x1, 365x1, 385x1, 405x1. 3 super sets, reverse hyper, pulldowns, good mornings, bent rows. Suit part of the workout went much better then last week. I think the suit loosened up a little and I also loosened the belt a bit. Couldn't try the belt on backward because nobody was home to help with the lever. I don't know how people lift in super tight suits. If its too tight I feel like I'm going to explode when I bend down during dead or get in the hole with a squat suit.

Beastly! I hope I can make it out to watch you guys on the 8th. Good luck Joe!

Dominic Rivera wrote:

Joe Hummel wrote: Wednesday 9/28/11

Last dead lift workout before meet. 150x5, 190x5, 230x5, 265x3, 305x3, add belt 340x5, add suit 340x1, 365x1, 385x1, 405x1. 3 super sets, reverse hyper, pulldowns, good mornings, bent rows. Suit part of the workout went much better then last week. I think the suit loosened up a little and I also loosened the belt a bit. Couldn't try the belt on backward because nobody was home to help with the lever. I don't know how people lift in super tight suits. If its too tight I feel like I'm going to explode when I bend down during dead or get in the hole with a squat suit.

Beastly! I hope I can make it out to watch you guys on the 8th. Good luck Joe!

Thanks, Dominic! Mini beast next to you guys.

Saturday 10/1/11

Squat: 150x5, 190x5, 230x5, 285x5, add belt 325x3, 360x2. Single leg press 135, 180, 225x10 super set with seated calf raise 135, 160, 170x10.

Bench: Warm up with rotator exercises. Bar x10, with mini's x10, 105x5, 130x5, 155x5, 195x5, 220x3, 245x2. Shirt bench 3B 275x3, 2B 295x3, To chest 305x1, 315x1, 325x1, 2B 325x2.

Last workout before next Saturday's push pull.

Saturday 10/8/11

Bench/dead lift meet at Lance's Gym

Bench: 237, 248, missed 259. Dead: 385.5, 407.5, 424.5. Benched raw and in the suit for dead. I will have to start 5/3/1 again based on these numbers.

Good lifting Joe! I'll see you in December?