Joe's comeback log

Saturday 10/15/11

Squat: 155x5, 195x5, 235x5, 255x5, add belt 290x5, 330x5. No extra reps for the last set today.
Single leg press: 135, 180, 225x10 super set with seated calf raise: 135, 160, 175x10.

Bench: Warm up with rotator exercises. Super set warm up sets with pullups: 5,6,7,7. Bar x10, with mini's x10, 105x5, 130x5, 160x5, 170x5, 200x5, 225x5. Again no extra reps for the last set. Nobody showed and had to workout alone. Instead of using the meet results for 5/3/1 I went up from the last mini cycle, this being #4.

Wednesday 10/19/11

Dead lift: 135x5, 155x5, 195x5, 235x5, 255x5, 290x5, add belt 330x7. 3 super sets: Reverse hyper, pulldowns, good mornings, and bent rows x10. Good workout fueled by Mountain Dew.

Saturday 10/22/11

Squat: Bar x5, 155x5, 195x5, 235x5, 275x3, add belt 310x3, add knee sleeves 350x4. Single leg press 135, 180, 225x10 super set with seated calf raise 135, 165, 180x10. Squat felt good, all deep reps.

Bench: Warmed up with rotator exercises. Pullups super set with bench warm ups 5,6,7,8. Bar x10, with mini's x10, 105x5, 130x5, 160x5, 185x3, 210x3, 240x2. Missed 3rd rep. Was grinding and the spotter grabbed the bar, might of gotten it, might not of. I will do the 5/3/1 portion of this cycle next week and if it doesn't go well back off next cycle. I probably should back off anyway and try to get more reps?

Wednesday 10/26/11

Dead lift: Bar x5, 155x5, 195x5, 235x5, 275x3, 310x3, add belt 350x5. 3 super sets: reverse hyper, pulldowns, good mornings, and bent rows x10.

Saturday 10/29/11

Squat: Bar x5, 155x5, 195x5, 235x5, add belt 290x5, add knee sleeves 330x3, 370x2. Super set single leg press 180x10, 225x10, 270x6 with seated calf raise 135x10, 160x10, 180x10.

Bench: Warm up with rotator exercises. Super set pullups with bench warm ups 5,7,8,7. Bar x10, with mini's x10, 105x5, 130x5, 160x5, 200x5, 225x3, 250x1. Shirt 295x1, 305x1, 315x1. Shirt bench done with pause.

Wednesday 1/2/11

Dead lift: Bar x5, 155x5, 195x5, 235x5, 290x5, 330x3, added belt 370x3. 3 super sets Pulldowns, reverse hypers, bent rows, and good mornings x10.

Saturday 11/5/11

Light squat: bar x5, 155x5, 195x5, 235x5. 3 super sets: Single leg press 180x10 and seated calf raise 165x10.

Bench: Warm up with rotator exercises. Pullups super set with bench warm ups: 5,7,8,8. Bench: Bar x10, with mini's x10, 105x5, 130x5, 160x5. Ram: 225x3, 245x3. Shirt: 295x1, 305x1, 315x1, 320x1 all with pause.

Saturday 11/12/11

Squat: New cycle of 5/3/1. Bar x5, 160x5, 200x5, 240x5, 260x5, add belt 300x5, add knee sleeves 340x5. Super set single leg press 180x10, 225x8, 180x10 with seated calf raise 135x10, 160x10, 180x10.

Bench: Warm up with rotator exercises. Super set pullups with bench warm up sets 5,8,8,9. Bench: bar x10, with mini's x10, 110x5, 135x5, 160x5, 175x5, 205x5, 230x3. Ram 245x3. Shirt 305x1, 315x1, 325x1, 335 miss.

Time to back off on the bench. Missed my set of 5 with 230 badly. Will drop down by 10 lbs next week for the sets of 3. Squat and dead are still holding up. If I don't miss any reps with this cycle I will go up again next cycle.

Wednesday 11/16/11

Dead lift: Bar x5, 160x5, 200x5, 240x5, 260x5, 300x5, add belt 340x6. 3 super sets: Pull downs, reverse hyper, good mornings, and bent rows x10.

Got your entry yesterday Joe! See you soon!

Saturday 11/19/11

Squat and bench workout at a crossfit gym in Vero Beach Florida.
They didn't have a rack, only squat stands and no spotter. I didn't do the last 2 heavy squat sets because I didn't feel safe without a rack and watching them run around doing their crazy workout.

Squat: Bar x5, 160x5, 200x5, 240x5, 280x3. Reverse hyper 10x3sets.

Bench: Super set pullups with bench warmups 5,8,9,9. Bar x10, with mini's x10, 100x5, 125x5, 150x5, 175x3, 200x3, 225x4. The bar felt fatter than normal so I'm wondering if I didn't go a little heavier without realizing it?

Saturday 11/26/11

Squat: Bar x5, 160x5, 200x5, 240x5, 280x3, add belt 320x3, add knee sleeves 360x4.

Dead lift: 160x5, 200x5, 240x5, 280x3, 320x3, add belt 360x4.

Sunday 11/27/11

Bench: Pull ups super set with warm up sets 5,9,9,9. Bar x10, with mini's x10, 100x5, 125x5, 150x5, 190x5, 215x3, 240x2. Ram 250x2. Shirt 285x1, 295x1, 305x1, 315x1. Bench is stalled. Going to have to decide if I will use shirt for next weeks meet. That will depend if I can get someone to help me into it.

Joe Hummel wrote:Sunday 11/27/11

Bench: Pull ups super set with warm up sets 5,9,9,9. Bar x10, with mini's x10, 100x5, 125x5, 150x5, 190x5, 215x3, 240x2. Ram 250x2. Shirt 285x1, 295x1, 305x1, 315x1. Bench is stalled. Going to have to decide if I will use shirt for next weeks meet. That will depend if I can get someone to help me into it.

Hey man! I don't know much in the way of bench shirts but I will be at the meet helping out. I would not mind helping you out with your shirt. Let me know!

Hey Dominic, how's it going? It would only take a minute to help me get the shirt on. Thanks!

I'm doing okay Joe! Can't complain! I sorta injured my back a while back and its finally starting to get better. I was originally planning on doing this meet but that flew out the window a few weeks ago. I'll definitely help you out at the meet though, no worries. Rest up man!

Saturday 12/3/11

Lance's winter meet.

Squat: 385

Bench: 303

Dead: 441

Thanks to Dominic and Pat for your help. I had a good day and look forward to the next meet.

Saturday 12/10/11

Light squat and bench workout today, one week after Lance's meet. My back didn't recover until Wednesday. It started tightening up on the ride home Saturday. All you young guys will experience this soon enough.

Squat: Bar x10, 135x5, 165x5, 205x5, 245x5. Tried out a new pair of Adidas weight lifting shoes with a small heel. Guess I will find out if I like them when I go heavier. I also concentrated on going deeper.
Single leg press 90, 180, 225x10 super set with seated calf raise 135, 160, 180x10.

Bench: Warm up with rotator exercises. Pull ups super set with bench 5,8,8,8,8. Bar x10, with mini's x10, 100x5, 130x5, 155x5. Ram 225x6x2sets. Everything felt heavy. Decline bench 135x10, 185x10x2sets. Incline DB 50x8x3sets. Rear delts on peck deck machine 10x3sets. Push downs 10x3sets.

Saturday 12/17/11

Squat: 165x5, 205x5, 245x5, 265x5, 310x5. Super set single leg press 135x10, 180x10x2sets with seated calf raise 135x10, 180x10x2sets. Going to drop back on the 5/3/1 next week. I guess its 5 steps forward 3 steps back kinda thing. I didn't even try the last set of 5 today knowing I had no chance. I also tried new shoes with a small heel. I had been using Sambas with a flat sole for years.

Bench: Warm up with rotator exercises. Chins and pullups super set with bench warm ups. Chins 5x3sets and pullups 5x3sets. Bench sets, bar x10, with mini's x10, 100x5, 130x5, 155x5, 165x5, 190x5, 215x5. Ram 245x3. Shirt 270x4, 290x2, 305x1.

Wednesday 12/21/11

Dead lift: 150x5, 185x5, 220x5, 240x5, 280x5, 315x8. Super set: Reverse hyper, bent rows, good mornings, and pull downs 10x3sets.

Saturday 12/24/11

Squat: 150x5, 185x5, 220x5, 240x5, 280x5, 315x8. Single leg press 135x10, 180x10, 225x10 super set with seated calf raise 135x10, 180x10, 190x10. Left the gym to take my son to the airport and returned 1 1/2hrs later to bench. The back was really stiff after all that time in the car.

Bench: Warm up with rotator exercises. Super set pullups with bench warm ups 5,6,7,8. Bench bar x10, with mini's x10, 95x5, 120x5, 145x5, 155x5, 180x5, 205x7. Ram 245x3. Shirt 270x4, 285x3, 300x2.

Wednesday 12/28/11

Dead lift: 150x5, 185x5, 220x5, 260x3, 295x3, 335x6. Super set: Good mornings, bent rows, reverse hypers, and pull downs 10x3sets.

Saturday 12/31/11

Squat: Bar x5, 150x5, 185x5, 220x5, 260x3, 295x3, add belt 335x5. Super set single leg press 180x10, 225x10x2sets with seated calf raise 130x10, 180x10x2sets.

Bench: Warm up with rotator exercises. Super set pullups 5,6,7,8 with bench warm ups. Bench bar x10, with mini's x10, 95x5, 120x5, 145x5, 170x3, 190x3, 215x5. Ram 245x4. Shirt 275x3, 290x3, 305x1x2sets.

Happy New Year!

Wednesday 1/4/12

Dead lift: 150x5, 185x5, 220x5, 280x5, 315x3, 350x5. Super set: reverse hyper and pull downs 10x3sets.

Bench: Reversed the camber bar to simulate doing boards. Bar plus 60lbs chain x10, added 25lbs each side hanging from bands x10x2sets. The chains and hanging weight made it harder to control the bar. I'll try anything to move the bench.

Joe Hummel wrote:Wednesday 1/4/12

Dead lift: 150x5, 185x5, 220x5, 280x5, 315x3, 350x5. Super set: reverse hyper and pull downs 10x3sets.

Bench: Reversed the camber bar to simulate doing boards. Bar plus 60lbs chain x10, added 25lbs each side hanging from bands x10x2sets. The chains and hanging weight made it harder to control the bar. I'll try anything to move the bench.

When you miss a bench where is it usually (off the chest, half way up, at the very top, etc.)?

Dominic Rivera wrote:

Joe Hummel wrote:Wednesday 1/4/12

Dead lift: 150x5, 185x5, 220x5, 280x5, 315x3, 350x5. Super set: reverse hyper and pull downs 10x3sets.

Bench: Reversed the camber bar to simulate doing boards. Bar plus 60lbs chain x10, added 25lbs each side hanging from bands x10x2sets. The chains and hanging weight made it harder to control the bar. I'll try anything to move the bench.

When you miss a bench where is it usually (off the chest, half way up, at the very top, etc.)?

Off the chest because the weights too heavy...lol. Plus the fact I'm getting old.