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Author Topic: LMD journal  (Read 320 times)
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LMD
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« on: May 08, 2011, 01:41:55 pm »
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What sup every one ! This crazy Canadian LMD is back ... lol

So It's been one week that ive finished my powerlifting meet ...  this week was more about relaxing and losing some weight and flexibility ... I was 228 at my meet , now im 221 ... lost a lot of water lol ! i plan on hitting 200 pounds wich would be a nice weight i think for jumping with my stat which are : 500 squat,315 bench and 525 deadlift at 228 ... if i can keep the same ratio that would be nice ! Here's is some video :

http://www.youtube.com/watch?v=TPXqAkmy12g   (squat) 
http://www.youtube.com/watch?v=cZ5-1eBHiw4    (deadlift) 
http://www.youtube.com/watch?v=gF8meWzne78  (complete meet) 

Now This summer i want to have my 40 inches RVJ again and do some strongman amateur competition...Also windmill again on 10 feet !!!!!!

Sunday will be my dunk day (45 minutes MAX) and today was the first day , the rim was not 10 feet i think but i was jumping really well actually . I'm still getting people to turn there head to watch me when i jump ! funny !

Ima do my best to keep this log in life and with some video of course .

oh and btw i plan on doing plyometric 1-2 time a week in my off day but i do some HIIT on this day too ... is that ok ?
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LMD
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« Reply #1 on: May 09, 2011, 04:36:47 pm »
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Monday : week 1 day 1 : MEB

Work up to a medium close grip incline bench press :

bar x 20
135 x 8
185 x 5
225 x 3
245 x 1
275 x 1
225 x 9

after that some triceps works , lots of lats and some shoulders works also.

pretty nice workout , maybe 285 would have go up , we'll see next time !!!

That's it ! Wednesday its leg day !!!
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LMD
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« Reply #2 on: May 11, 2011, 04:31:21 am »
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Yesterday ::OFF day :;

did some HIIT , rotator cuff stuff and some bicep

That's it !

Max effort squat/deadlift today ! miam ! 
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LMD
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« Reply #3 on: May 11, 2011, 04:13:13 pm »
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Day 3 week 1 :: MES

max on : low box squat with band (light and average)

135 x 5
225 x 3
315 x 1
365 x 1
385 x 1
405 x 1 !!! 

after that did some GHR with band , reverse hyperextension and abs work !

Great day !!! was heavy as hell ! but worth it !
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LMD
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« Reply #4 on: May 13, 2011, 09:58:38 am »
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Yesterday : day off

did some cardio on the step master for 15 minute ... and this is HELLL !

after that some bicep and rotator cuff work !


Today would be dynamic effort on the bench !!! yep yep !
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LMD
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« Reply #5 on: May 15, 2011, 12:28:11 pm »
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Friday was the Dynamic bench

Bench press with 45 % and light band
8 x 3 with 135 bar weight
after that some shoulder and triceps ... didn't have time for the lats which suck !!!!!!!!!!!!

Saturday dynamic squat
low box squat with 50 % and average band
9 x 2 with 250 bar weight ... did all the set in 10 minute ... fucking fast !
after some glutes ...no abs and low back ... too lazy ... this day .....................


Today was the dunk session ... 30 minutes
not my best , its was too cold and some people were taking my usual rim ... so no motivation actually !

thats it !
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LMD
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« Reply #6 on: May 16, 2011, 12:33:11 pm »
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Max effort bech :

max was on incline bench press medium close grip
bar x 10
135 x 8
185 x 5
225 x 3
275 x 1  Sad
225 x 6

my partner was not there so i didnt push to the maximum as you can see.
after that lots of triceps , lats and delts .

here we go , didnt train at my normal hour ... so that was fucked up ...
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LMD
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« Reply #7 on: May 20, 2011, 05:13:09 pm »
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dynamic bench press

speed bench with band
135 lbs + 200 of tension at top
8x3

after that some triceps work , shoulder and lats !

that's it ! I'm 220 now , diet work great didn't lose to many strength while cutting.
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LMD
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« Reply #8 on: May 21, 2011, 11:26:04 am »
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Dynamic effort squat/deadlift

9 x 2 on low box squat with 250 lbs
10 x 1 on deficit deadlift (3 inches) with 265 lbs

Then Home ... got to prepare for the graduation of my GF

that's it !
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