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Members Area => Progress Journals & Experimental Routines => Topic started by: LoopieMclooperson on December 08, 2010, 12:25:12 am

Title: Loopie's Log
Post by: LoopieMclooperson on December 08, 2010, 12:25:12 am
CURRENT GOALS
1/13/11 300# back squat. repeatable 33" RVJ
6/23/12 160lbs, 320# squat, 35" RVJ
10/30/12 4x295 squat
2/5/13 4x315 squat

MAJOR PR'S/MILESTONES
1/13/11 upcoming
1/20/11 3x6x235 squats
1/27/11 (2) 5x255 MSEM
1/30/11 27.5" SVJ
3/29/11 31" RVJ
5/30/11 6x245 squats parallel box
6/1/11 6x255 squats parallel box
6/5/11 1x285 (parallel)
7/2/11 8x275 MSEM
7/18/11 3x285 MSEM
1/9/12 4X265 ATG squat
2/19/12 4x270 squat
5/6/12 4X275 squat
9/5/12 29" SVJ
12/14/12 6x270 squat
12/18/12 5x275 squat
1/4/13 6x280 squat
1/8/13 7x280 squat
1/12/13 5x285 MSEM
1/15/13 5x285 squat
1/23/13 6x285, 2x8x275 squat
1/29/13 5x290 squat
2/1/13 MSEM 8x295 squat
2/5/13 6x295 squat
2/13/13 6x300 squat
2/19/13 MSEM 8x305 squat
2/26/13 6x305 squat
3/6/13 MSEM 8X310 squat
3/12/13 6x310 squat

BODYWEIGHT
1/13/11 181.8
1/15/11 181.4
1/17/11 182.4
1/18/11 182.8
1/20/11 181.8
1/21/11 182.0
1/24/11 182.0
1/25/11 179.2
1/27/11 179.8
1/28/11 179.8
1/30/11 180.1
2/1/11 180.0
2/3/11 180.2
2/6/11 180.6
2/8/11 180.6
2/10/11 179.9
2/12/11 180.2
2/13/11 180.4
2/19/11 177.0
2/21/11 174.6
2/22/11 173.8
2/23/11 174.6
2/27/11 174.6
3/1/11 175.6
3/3/11 174.6
3/6/11 175.0
3/8/11 175.0
3/10/11 174.8
3/13/11 176.2
3/15/11 176.0
3/22/11 171.6
3/27/11 171.4
3/29/11 170.6
3/31/11 170.6
4/3/11 171.8
4/5/11 170.0
4/7/11 172.0
4/10/11 171.4
4/17/11 170.6
4/21/11 171.0
4/26/11 171.4
4/28/11 171.6
5/3/11 170.3
5/10/11 172.6
5/14/11 170.4
5/21/11 173.2
5/24/11 174.2
5/26/11 174.2
5/30/11 174.6
6/1/11 175.0
6/7/11 175.0
6/9/11 177.2
6/12/11 174.2
6/16/11 178.8
6/23/11 175.4
6/28/11 177.2
7/2/11 176.2
7/7/11 176.4
7/12/11 174.4
7/15/11 175.4
7/19/11 177.0
7/23/11 174.8
7/26/11 174.6
7/28/11 176.0
7/31/11 172.6
8/2/11 173.8
8/4/11 173.8
8/6/11 173.4
8/9/11 172.2
8/11/11 172.2
8/15/11 173.6
8/18/11 172.6
8/21/11 169.4
8/22/11 172.0
8/27/11 169.2
8/28/11 170.0
9/3/11 168.8
9/7/11 169.6
9/13/11 170.4
9/17/11 169.4
9/20/11 167.4
9/23/11 168.4
9/27/11 168.0
10/1/11 164.4
10/4/11 167.6
10/9/11 168.6
10/11/11 167.6
10/14/11 167.8
10/17/11 171.0
10/18/11 170.0
10/21/11 168.8
10/22/11 168.0
10/23/11 167.6
10/25/11 169.2
10/27/11 168.0
10/28/11 167.6
11/1/11 168.4
11/3/11 169.4
11/4/11 169.6
11/5/11 168.4
11/6/11 168.6
11/8/11 169.2
11/10/11 168.8
11/12/11 169.4
11/13/11 169.2
11/15/11 170.5
11/17/11 170.0
11/18/11 169.8
11/19/11 169.8
11/20/11 170.2
11/22/11 170.5
11/27/11 170.8
12/2/11 171.2
12/4/11 172.0
12/6/11 172.6
12/8/11 172.4
12/9/11 171.8
12/10/11 171.4
12/11/11 171.2
12/13/11 172.0
12/15/11 175.0
12/17/11 173.4
12/18/11 172.6
12/20/11 174.8
12/22/11 174.8
12/26/11 176.4
12/28/11 178.2
12/30/11 176.4
1/2/12 176.4
1/3/12 177.2
1/6/12 177.0
1/7/12 175.0
1/9/12 178.0
1/11/12 177.4
1/13/12 177.2
1/14/12 176.4
1/15/12 176.8
1/19/12 178.0
1/23/12 180.4
1/24/12 178.4
1/26/12 176.8
1/27/12 176.6
1/28/12 176.4
1/29/12 177.4
1/30/12 177.8
2/2/12 179.0
2/4/12 179.0
2/5/12 178.6
2/7/12 178.4
2/9/12 178.2
2/10/12 177.2
2/11/12 176.0
2/13/12 179.0
2/14/12 179.0
2/15/12 180.0
2/17/12 176.4
2/19/12 175.6
2/21/12 178.2
2/23/12 176.4
2/25/12 177.2
2/26/12 177.8
3/16/12 175.4
3/18/12 175.8
3/20/12 176.4
3/25/12 176.6
3/26/12 177.4
3/27/12 174.6
3/29/12 173.0
4/1/12 174.6
4/2/12 174.0
4/4/12 171.8
4/9/12 174.2
4/12/12 174.2
4/14/12 173.8
4/16/12 173.8
4/19/12 173.4
4/23/12 172.4
4/26/12 171.2
5/1/12 172.2
5/4/12 170.2
5/6/12 169.8
5/8/12 169.2
5/10/12 169.6
5/11/12 169.0
5/13/12 170.0
5/15/12 170.8
5/17/12 168.8
5/20/12 169.6
5/21/12 169.8
5/22/12 168.6
5/25/12 168.0
5/26/12 168.6
5/27/12 167.6
5/28/12 167.4
5/31/12 167.2
6/4/12 168.0
6/7/12 166.8
6/10/12 166.0
6/14/12 166.8
6/16/12 164.6
6/21/12 166.6
6/23/12 164.6
6/25/12 166.5
6/30/12 163.6
7/2/12 165.0
7/6/12 163.2
7/8/12 162.4
7/10/12 161.6
7/13/12 161.8
7/15/12 161.0
7/20/12 161.4
7/27/12 159.8
8/3/12 159.4
8/10/12 160.6
8/14/12 158.4
8/27/12 159.4
8/29/12 160.2
9/1/12 159.4
9/5/12 160.4
9/9/12 162.0
9/11/12 160.0
9/14/12 161.2
9/17/12 162.8
9/19/12 161.0
9/26/12 161.0
10/2/2 162.4
10/6/12 162.2
10/9/12 162.2
10/13/12 161.4
10/16/12 161.8
10/20/12 160.8
10/26/12 162.2
11/3/12 162.6
11/6/12 163.2
11/10/12 161.0
11/13/12 161.8
11/20/12 161.2
11/27/12 162.0
12/1/12 161.6
12/4/12 161.0
12/7/12 163.2
12/14/12 161.6
12/28/12 164.0
12/30/12 162.8
1/4/13 163.4
1/15/13 164.2
1/19/13 162.8
1/25/13 163.4
2/1/13 164.8
2/5/13 163.2
2/13/13 162.8
2/19/13 163.4
2/26/13 162.6
3/1/13 162.8
3/6/13 162.0
3/20/13 161.4
4/4/13 164.0
4/6/3 162.6
4/8/13 160.8
4/18/13 161.8
4/22/13 162.0
4/30/13 160.0
5/3/13 160.6
5/9/13 159.6
5/16/13 161.2
5/23/13 159.8
6/1/13 159.8
6/7/13 159.4
6/11/13 158.6
6/14/13 156.8
6/17/13 157.6
7/5/13 158.6
7/14/13 158.8
7/23/13 159.6
7/26/13 158.6
8/15/13 158.8
8/19/13 157.8
8/29/13 158.4
9/7/13 160.8
9/14/13 159.4
9/21/13 159.0
9/28/13 158.4
10/9/13 158.8
10/15/13 157.0
10/30/13 158.8
11/2/13 158.4
11/16/13 158.2
11/23/13 158.4
12/10/13 159.4
12/16/13 159.4
12/24/13 159.8
1/4/14 159.4
1/18/14 159.8
2/10/4 161.4
2/15/4 160.2
3/15/14 160.8
3/28/14 158.0
4/13/14 158.4
5/4/14 160.4
5/10/14 159.4
5/27/14 161.0
6/19/14 160.2
7/26/14 161.0
8/3/14 161.4
9/7/14 162.2
10/1/14 164.0
10/13/14 164.8
10/25/14 163.8
11/15/14 165.4
11/30/14 165.6
12/13/14 165.2
12/25/14 166.2
1/10/15 166.2
1/19/15 166.4
1/28/15 165.6
2/20/15 165.2
2/27/15 165.8
3/23/15 166.0
4/4/15 165.2
4/19/15 165.6
5/3/15 164.4
5/22/15 165.2
5/29/15 164.0
6/8/15 162.8
6/20/15 162.2
6/27/15 161.0
7/13/15 159.4
7/25/15 159.6
8/8/15 159.8
9/1/15 162.3
9/13/15 160.4
9/26/15 161.6
10/6/15 163.2
10/10/15 162.8
11/4/15 161.4
11/28/15 163.4
12/20/15 162.2
1/14/16 166.4
2/20/16 166.2
3/9/16 165.4
4/6/16 166.0
4/23/16 165.0
6/1/16 164.8
6/29/16 164.6
7/19/16 163.0
8/16/16 168.2
8/27/16 168.6
9/4/16 168.2
10/6/16 169.4
11/6/16 169.6
11/20/16 168.4
12/4/16 169.2
12/27/16 171.6
1/2/17 171.2
2/1/17 168.6
2/4/17 167.0
2/20/17 167.6
4/10/17 170.0
4/25/17 171.0
5/10/17 168.2
6/8/17 168.6
6/30/17 171.4
8/20/17 170.0
9/2/17 171.0
10/4/17 171.2
10/21/17 168.4
11/4/17 168.8
11/18/17 171.6
12/16/17 170.0
1/10/18 172.4
1/31/18 173.2
2/24/18 174.0
3/8/18 173.2
3/31/18 176.2
4/29/18 173.4
5/13/18 169.8
6/6/18 168.0
6/15/18 170.4
7/15/17 168.4
7/26/18 168.0
8/19/18 169.0
9/8/18 170.2
9/30/18 170.3
10/17/18 173.2
11/1/18 172.8
11/9/18 173.4
11/30/18 169.8
12/22/18 170.8
1/4/19 171.4
2/16/19 173.4
3/16/19 173.6
4/13/19 174.6
4/27/19 172.4
6/20/19 167.8
7/20/18 166.8
8/8/19 166.0
8/22/19 166.4
8/31/19 168.6
9/14/19 170.6

EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
1/30/11 Jump/ 9' dunk
2/12/11 jump/dunk http://www.youtube.com/watch?v=qqdYbqeqQ78
2/18/11 jumps and dunks
5/12/11 jumps and dunks
6/4/11 jumps /and dunks
6/6/11 jumps and dunks
6/14/11 jumps and dunks
7/31/11 jumps and dunks
8/11/11 jumps and dunks
8/18/11  jumps and dunks
8/21/11 jumps and dunks
8/26/11 jumps and dunks
8/27/11 jumps and dunks
9/3/11 jumps and dunks
9/6/11 jumps and dunks
9/20/11 jumps and dunks
10/18/11 jumps and dunks
11/10/11 jumps and dunks
3/24/12 jumps
4/28/12 jumps ~ 40
5/4/12 jumps ~40
5/13/12 jumps~40
5/26/12 jumps ~40
6/7/12 jumps ~30
6/14/12 jumps ~30
6/20/12 jumps ~30
7/3/12 jumps ~40
7/17/12 jumps ~40
7/27/12  jumps ~40
8/3/12 jumps ~30
8/9/12  jumps ~40
8/27/12 jumps ~30
8/29/12 jumps ~30
9/5/12 jumps ME ~15
10/6/12 jumps ~30
2/18/13 jumps ~30
3/8/13 jumps ~ 40
3/17/13 jumps ~ 40
3/20/13 jumps ~25
7/4/13  jumps ~ 40
7/9/13  jumps ~ 40
7/10/13  jumps ~ 40
7/24/13  jumps ~ 40
8/4/13 jumps ~ 40
8/12/13 jumps ~ 40
8/19/13 SVJ 3x5
8/23/13 jumps ~ 20
10/27/13 jumps ~ 40
11/23/13 jumps ~ 30
5/27/14 jumps 35-40
6/3/14 jumps ~50
6/10/14 jumps ~40
6/14/14 jumps ~40
6/19/14 jumps~30
7/21/14 jumps ~ 40
8/19/14 jumps ~ 30
2/18/15 jumps ~40
3/22/15 jumps ~50
6/20/15 jumps ~30
9/26/15 jumps ~20
4/9/16 3 step jump 3x5
4/16/16 3 step 4x5
4/23/16 3 step 5x5
4/26/16 3 step jump 5x5
5/7/16  3 step jump 4x5
5/12/16 3 step jumps 5x5
5/18/16 3 step jumps 4x5
5/21/16 3 step jumps 3x5
5/26/16 3 step 4x5
5/29/16 3 step 3x5
6/1/16 3 step 3x5
6/29/16 3 step 4x5
7/3/16 3 step jump 4x5
7/19/16 standing VJ 2x5
7/9/17 low rim dunks
7/31/17 jumps ~ 35
8/5/17 jumps ~ 40
8/12/17 jumps ~ 40
8/19/17 jumps ~ 30
8/28/17 jumps ~ 30
9/2/17 jumps ~35

SQUATTING
1/13/11 squats 185x4, 235x5, (2) 235x4, 135x20
1/17/11 jump squats 80# 3x5. 185x5, 225x2. MSEM 8x245. MSEM 6x245 - PR
1/20/11 jump squats 85# 3x5. squats 3x185,6x225,(3) 6x235 -PR
1/24/11 jump squats 85# 1x6. squats 4x185,6x225, 6x235, 5x235, 5x235
1/27/11 jump squats 80# 3x5 squats 5x185, 2x225. MSEM (2) 5x255.-PR  20x145.
2/3/11  jump squats 95# 3x5. squats 5x185, 3x225, 6x235, 3x245, 4x245, 20x145.
2/6/11  jump squats 95# 3x5. squats 5x185, 2x225, 3x245, 3x245, 6x235, 20x155.
2/10/11  jump squats 95# 3x5. squats 5x185, 2x225, MSEM 6x255. MSEM 2x255, 20x165.
2/13/11 squats 5x185, 2x225, (3)4x240, 20x175
2/19/11 jump squats 95# 3x5. squats 5x185, 2x225, 4x245, 3x245, 1x245, 20x175.
2/23/11 jump squats 95# 3x5. squats 5x185, 2x225, MSEM 5x255, 1x255, 4x225, 10x185.
2/27/11 jump squats 95# 3x5. squats 5x185, 5x225, 2x235(#3=fail)  box squats  3x8x225
3/3/11 jump squats 95# 2x5. squats 5x185, 6x225, 6x235, 3x235, 2x235, box squats 2x8x235
3/6/11 jump squats 95# 3x5. squats 5x185, 2x225, MSEM 1x255, MSEM 8x245, MSEM 5x245
3/10/11 jump squats 95# 2x5, squats 4x185, 6x225, 6x235, 3x235, 3x235, 15x175
3/13/11 jump squats 95# 3x5, squats 5x185, 6x225, 3x6x235
3/27/11  jump squats 95# 2x5, squats 5x185, 2x225, 1x255, 0x275, 2x225
3/31/11 squats 5x185, 6x225, 5x225, 3x225, 3x225
4/3/11 jump squats 95# 3x5, squats 10x185, 8x205, 8x205, 8x205
4/7/11 squats 6x185, 4x8x205
4/10/11 jump squats 95# 3x5,  squats 6x185, 3x10x205
4/14/11 squats 6x135, 4x185, 2x225, MSEM 5x250, failx250 on second set.
4/17/11 squats 5x185, 10x205, 10x205, 10x205
4/21/11 squats 5x185, 6x215, 10x205, 10x205
4/28/11 jump squats 95# 2x5, squats 5x185, 2x225 10x205, 10x205, 10x205
5/14/11 jump squats 90# 3x5, squats 10x135, 10x185, 3x205
5/21/11 squats 8x135, 3x4x225, 3x225
5/26/11 squats (parallel box, for speed) 6x135, 8x185, 8x205, 8x205
5/30/11 squats (parallel box, for speed) 6x135, 6x185, 6x225, 6x235, 6x245 PR!!!!!!!!!!
6/1/11 squats (parallel box, for speed) 6x135, 6x185, 6x225, 6x245, 6x255 PR!!!!!!!!!!
6/5/11 squats (parallel) 5x185, 4x225, 1x245, 1x265, 1x285 PR!, FAILx295, 6x225
6/9/11 squats (parallel) 5x185, 6x225, 6x245, 4x255, 4x255
6/12/11 jump squats 95# 1x5, squats (parallel) 5x185, 4x225, 2x245, 6x255, failx255, 6x225, 6x225
6/23/11 squat (parallel) 5x185, 4x225, 4x255, 4x255, 4x255, 12x205
6/28/11 squats (parallel) 5x185, 3x225, 3x265, failx265, 3x245, 3x245, 15x205
7/2/11 squat (parallel) 5x185, 4x225, 2x255, 8x275 MSEM PR!, 20x205 PR!
7/7/11 squat (parallel) 5x185, 3x225, 1x245, 4x245, 4x245, 4x245, 15x205
7/12/11 Squat 5x185, 5x225, 5x250, 5x250, 5x250.
7/15/11 squats 6x185, 4x225, 6x255, 6x255, 6x255, 20x205
7/18/11 squat 5x185, 4x225, 1x265, 3x285 MSEM PR, 20x205.
7/23/11 squat 5x185, 4x225, 3x255, 3x255, 3x255, 20x205
7/28/11 jump squats 95# 2x5. squats 5x185, 3x225, 1x265, 4x255, 4x255, 4x255.
7/31/11 jump squats 95# 3x5, squats 5x185, 3x225, 3x255, failx275, 20x205
8/4/11 jump squats 90# 3x5, squats 5x185, 4x225, 4x225, 4x225, 15x185
8/11/11  jump squats 90# 3x5
8/15/11 squat 5x205, 3x235, 5x255, 5x255, 5x255
8/18/11  jump squats 95# 3x5, squats 5x185, 5x225, 5x225
8/22/11 squats 5x185, 2x225, 6x255, 3x3x255.
8/27/11 squat 5x185, 3x225, 1x250
8/28/11 squats 5x185, 3x225, 3x3x255, 1x255.
9/3/11  jump squats 95# 3x5, squat 5x185, 3x225, 1x255, 2xfailx275
9/7/11 squat 6x185, 6x225, 6x235, 6x245
9/13/11 squat 8x185, 8x205, 8x225, 8x225
9/17/11 jump squats 75# 3x6, deadlift 5x135, 5x185, 5x225, 5x235
9/20/11 squat 6x135, 8x205, 8x225, 8x235, 2x235
9/23/11 jump squats 75# 3x6, deadlift 5x135, 5x185, 5x225, 5x245, 5x245
9/27/11 jump squats 85# 3x6, squat 6x135, 8x185, 8x225, 2x235, 8x235
10/1/11 deadlift 5x135, 5x205, 5x235, 5x245, 5x245
10/9/11 jumps squats rhythmic 45# 2x8, squats 5x195, 5x225, 5x245, 1x245, 5x225, 5x225
10/17/11 squat (full atg) 5x135, 5x185, 5x225, 1x225
10/23/11 jump squats 45# 2x6, squats 5x135, 5x185, 5x225, 5x245, 5x245
10/27/11 jump squats 45# 2x6, squat 5x135, 2x185, 2x225, 1x255, 1x275, 1x275
11/1/11 jump squats 45# 2x6, squat 5x135, 5x185, 5x225, 5x245, 5x245
11/6/11 jump squat 50# 3x6. squat (atg) 5x135, 5x185, 5x205, 3x225
11/13/11 jump squats 45# 2x8,  squats 8x135, 8x185, 8x205, 3x225, 2x225
11/17/11  jump squats 50# 2x5, squats 5x135, 3x185, 1x225, 1x245, 1x255
11/20/11 squats 3x185, 6x205, 4x225, 1x225, 3x225, 2x225, 1x225
11/27/11 squats 3x185, 3x205, 6x215, 6x215, 6x215
12/4/11 squat 6x165, 4x185, 6x205, 6x215, 3x225, 3x225
12/8/11 squat 3x165, 3x205, 2x225, 1x235, 1x245, 1x255, failx265
12/11/11 squat 3x165. 3x185, 2x205, 4x225, 7x195, 7x195
12/13/11 squat 5x165, 3x185, 2x205, 3x225
12/15/11 squat 5x165, 5x185, 3x205, 4x230, 7x200, 7x200
12/18/11 squats 5x165, 5x185, 3x205, 2x225, 1x245, 4x235, 7x205, 7x205
12/20/11 squat 5x165, 3x185, 2x215, 2x235
12/22/11 squat 5x165, 3x195, 1x225, 1x250, 4x240, 7x210, 7x210
12/26/11 squat 5x185, 3x225, 1x245, 1x260, 4x245, 7x215, 7x215
12/28/11 squat 5x185, 3x225, 2x245
12/30/11 squat 5x185, 2x225, 1x245, 1x265, 4x250, 7x220, 7x220.
1/2/12 squat 5x185, 2x225, 1x245, 1x265, 4x255, 7x225, 7x225.
1/6/12 squat 3x225, 1X250, 1x260, 1x270, 4x260, 7x230, 7x230
1/9/12 squat 2x225, 1X255, 1x275, unrackx305, 4x265, 7x235, 7x235
1/11/12 squat 5x185, 2x225, 2x250
1/13/12 squat 5x185, 3x225, 1x255, 1x280, failx270, 3x240
1/15/12 squat 5x185, 5x225, 5x225, 5x225
1/19/12 squat 5x175, 1x225, 1x245, 5x225, 5x225, 5x225
1/26/12 squat 5x185, 2x225, 1x255, 1x275, 4x265, 7x235, 7x235
1/29/12 squat 5x185, 3x225, 1x255, 1x280, 1x270
2/2/12 squat 5x185, 3x225, 1x255, 1x275, 2x270, 6x235, 6x235
2/5/12 squat 5x185, 2x225, 1x255, 1x275, 4x255, 7x225, 7x225
2/7/12 squat 5x185, 2x225, 2x250
2/9/12 squat 5x185, 2x225, 1x255, 1x270, 4x260, 7x240, 7x240
2/13/12 squat 5x185, 2x225, 1x255, 1x275, 4x265, 7x235, 7x235
2/19/12 squat 5x185, 2x225, 1x255, 1x280, 4x270, 7x240, 7x240 PR!!!
2/21/12 squat 5x185, 3x225, 2x250
2/23/12 squat 5x185, 3x225, 1x255, 1x275, 2x275, 7x240, 6x240
2/26/12 squat 5x185, 3x225, 1x255, 1x275, 1x275, 1x240
3/17/12 squat 5x185, 2x225, (4)x8x210
3/20/12 squat +chains(26#s) 5x185, 2x225, (4)x8x210
3/25/12 squat 5x185, 2x225, 1x245, (3)x8x215
3/29/12 squat 5x185, 3x225, 1x255, 2x240, 6x225, 6x225, 1x225
4/1/12 squat 5x185, 2x225, 1x255, (3)x8x225
4/3/12 squat 5x185, 2x225, 2x245, 1x255
4/6/12 squat 3x185, 3x225, MSEM 5x245, 1x225
4/8/12 squat (box) 5x185, 3x225, 1x255, 1x265, 4x255, 7x225, 7x225
4/12/12 box squat 5x185, 3x225, 1x255, 1x265, 4x260, 7x230, 7x230
4/16/12 squat 5x185, 3x225, 1x255, 1x270, 2x265, 7x235, 7x235
4/19/12 squat 5x185, 3x225, 1x255, 1x275, 4x265, 7x235, 7x235
4/23/12 squat 3x205, 3x235, 1x260, 1x280, 2x270, 7x240, 7x240
4/28/12 squat 5x185, 3x225, 1x260, failx280
5/1/12 squat 2x225, 1x255, 1x280, 4x270, 6x245, 7x245
5/6/12 squat 3x185, 2x225, 1x265, 1x285, 4x275, 7x245, 7x245 PR!!!!
5/11/12 jump squat 5x45, 5x95, squat 5x185, 3x225, 1x255, 1x275, failx285
5/15/12 jump squats 95# 2x5, squats 5x185, 3x225, 1x260, 1x280, 1x275, 6x240
5/20/12 jump squats 95# 3x5, squat 5x185, 3x225, 1x260, 1x285, 2x275, 7x245, 7x245
5/22/12 squat 5x185, 2x225, 1x255, failx275 (pin 4 depth)
5/25/12 jump squat 95# 3x5, squat 5x185, 2x225, 1x255, 1x270, 1x245, 4x245, 6x225, 6x225
5/28/12 jump squats 95# 3x5, squat 5x185, 3x225, 1x255, 1x265, 4x250, 7x230, 7x230
5/31/12 jump squat 95# 3x5, squat 5x185, 3x225, 1x255, 1x275, 4x255, 7x235, 7x235
6/4/12 jump squat 95# 2x5, squats 5x185, 3x225, 1x260, 1x270, 3x260, 6x240, 3x240
6/7/12 jump squat 95# 2x5, squat 5x175, 5x200, 12x230
6/12/12 deadlift  5x190, 5x25, 13x245
6/14/12 squat 3x190, 3x215, 4x245
6/18/12 deadlift 3x205, 3x230, 9x260
6/21/12 jump squats 95# 3x5, squat 5x205, 3x230, 4x255
6/26/12 deadlift 5x215, 3x245, 6x275
6/28/12  jump squat 95# 3x5, squat 5x115, 5x135, 5x65
7/2/12 deadlift 5x115, 5x145, 5x175
7/6/12 jump squats 95# 2x5, squat 5x180, 5x210, 6x240
7/10/12 deadlift 5x195, 5x225, 10x250
7/13/12 jumps squat 5x45, 5x95, 5x95, squat 5x195, 3x225, 3x250
7/17/12 deadlift 3x210, 3x240, 4x270
7/20/12 jump squat 5x45, 5x95, 5x105. squat 5x210, 3x240, 1x265
7/24/12 jump squat 5x45, 5x95, 5x105, deadlift 5x225, 3x250, 2x285
7/27/12 jump squat 5x45, 5x95, 5x105, squat 5x140, 5x170
8/3/12 jump squat 5x45, 5x95, 5x105, squat 5x190, 5x215, 4x245
8/7/12 deadlift 5x205, 5x230, 5x260, squat with chains (28#s) 5x135, 5x155, 5x175
8/10/12 jump squats 5x45, 5x95, 5x105, squats 3x200, 3x230, failx260
8/12/12 squat 5x185, 2x225, 1x245, 4x235, 7x205, 7x205
8/14/12 deadlift 3x225, 3x245, 3x275
8/27/12 squat 5x185, 2x225, 1x245, 4x235, 7x205, 7x205
9/1/12 jump squat 5x45, 5x95, 5x105, squat 4x185, 2x225, 1x250, 2x240, 7x210, 7x210
9/5/12 squat 5x185, 2x225, 1x250, 4x240, 7x210, 7x210, deadlift 5x225, 5x245, 5x245
9/9/12 squat 5x185, 2x225, 1x245. 1x255, 4x245, 7x215, 7x215
9/14/12 squat 5x185, 2x225, 1x245, 1x260, 4x250, 7x220, 7x220
9/19/12 squat 5x185, 2x225, 1x245, 1x265
9/21/12 squat 5x185, 2x225, 1x245, 1x265, 3x255, 7x225, 7x225
9/26/12 squat   5x185, 2x225, 1x245, 1x265, 4x255, 7x230, 7x230
9/28/12 squat (+chains 28#'s) 6x135, 6x155, 6x175, 6x195. deadlift 6x185, 6x235, 3x255
10/2/12 squat 5x185, 2x225, 1x255, 1x270, 2x260, 7x230, 7x230
10/6/12 squat 5x185, 2x225, 1x255
10/9/12 squat 5x185, 3x225, 1x255, 1x270, 3x260, 7x230, 7x230
10/12/12 squat 5x185, 2x225, 1x255, 1x265, 7x230, 7x230, 7x230
10/16/12 squat 5x185, 2x225, 1x255, 5x255, 7x235, 7x235
10/19/12 squat 5x185, 2x225, 1x255, 4x260, 7x235, 7x235
10/23/12 squat 5x185, 2x225, 1x265, 3x6x245
10/26/12 squat 5x185, 3x225, 1x250, 1x260, 2x3x265 MSEM, 2x7x245
10/30/12 squat 5x185, 3x225, 1x250, 1x265, 4x265, 7x240, 7x240
11/3/12 squat 5x185, 2x225, 1x250, 1x265, 1x275, 5x245, 3x245
11/6/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x250, 1x270, 1x270, 7x245, 7x245
11/10/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x250, 1x270, 1x270, 5x250, 4x250
11/13/12 jump squat 5x45, 5x95, 5x95  squat 5x185, 3x225, 1x255, 1x270, 6x270 MSEM.
11/18/12 squat 5x185, 3x225, 1x255, 1x265, failx245, 3x6x225 (sick)
11/20/12 squat 5x185, 3x225, 1x255, 1x270,1x270, 7x245, 7x235, 7x225
11/23/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x255, 1x270, 1x270
11/27/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x255, 1x270, 4x270, 7x245, 7x245
12/1/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x255, 1x270, 6X265, 8x245, 10x245
12/4/12 jump squat 5x45, 5x95, 5x95. squat  3x225, 1x255, 1x275, 1x270, 1x265, 2x260, 4x255, 5x255, 7x245
12/7/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x255, 1x275, MSEM 2x3x275, 7x255, 7x255.
12/11/12 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x275, 5X270, 7x260, 4x260, 5x250
12/14/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x260, 1x275, 6X270, 7x260, 7x260.
12/18/12 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 5X275, 3x265, 6x225+30#'s chain.
12/22/12 squat 5x185, 3x225, 1x260, 1x275, 6X275 MSEM, 6x260, 4x260.
12/28/12 jump squat 5x45, 2x5x95. squat 5x185, 3x225, 1x255, 1x265, 1x275, 5x275, 8x255, 6x255.
12/30/12 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x270, 1x275, 1x280,5x275, 7x255, 7x255.
1/4/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x270, 1x280, 6x280, 7x260, 8x260.
1/8/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x285, 7x280, 6x270, 8x260
1/12/13 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x285, MSEM 5x285.
1/15/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x285, 5x285, 6x265, 7x265
1/18/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x290, 3x285, 3x275, 6x265
1/23/13 jump squat 5x45, 5x95.. squat 5x185, 3x225, 1x260, 1x275, 1x290, 6x285, 8x275, 8x275
1/25/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x290, 6x235+28# chain, 2x6x245+28# chain
1/29/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x290, 5x115(jump), 5x290, 5x275, 5x265, 5x265
2/1/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x295, MSEM 8x295
2/5/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x280, 1x295, 5x115(js), 6x295, 7x270, 7x270.
2/8/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x280, 1x300, 5x115(js), 5x275, 5x275, 5x275.
2/13/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x280, 1x290, 1x300, 5x115(js), 6x300, 7x275, 10x275.
2/16/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x295, 5x115(js), 5x280, 5x280, 5x280.
2/19/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x305, 5x115(js), 8x305 MSEM
2/22/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x305, 5x115(js), 4x5x285
2/26/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x305, 5x115(js), 6x305, 7x285, 8x285
3/1/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x295, 5x115(js), 3x5x290,
3/6/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x290, 1x310, 5x115(js), 8x310 MSEM.
3/8/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x295, 5x115(js), 3x5x295
3/12/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x295, 1x310, 5x115(js), 6x310, 7x295, 7x295
3/15/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 5x115(js), 3x5x285 (back to pin 4 tap)
3/20/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 5x115(js), 4x285, 5x265, 7x245
3/23/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x285, 5x115(js), 5x275, 5x275, 5x255, 5x255
3/28/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x285, 5x115(js), 4x285, 3x7x225 (pin 3) going forward-
4/4/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x285, 5x115(js), 1x275, 5x255, 5x245, 7x225
4/8/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x270, 5x115(js), 4x260, 7x240, 7x240
4/11/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255,, 5x115(js), 3x5x250
4/15/13 squat 5x185, 3x225, 1x255, 1x265, 5x115(js), 1x265, 1x255, 3x5x225 (new open hip form)
4/18/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, (js) 5x115, 5x250, 5x250, 8x230
4/22/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, (js) 5x115, 1x255, 3x5x230
4/25/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, (js) 5x115, 5x255, 7x235, 7x235
4/30/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x265, (js) 5x115, 5x260, 6x235, 7x235
5/3/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x255, (js) 5x115, 5x240, 3x5x225
5/6/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x255, 1x265, (js) 5x115, MSEM 2x265, 4x255
5/9/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x255, 1x265, (js) 5x115, 2x265, 7x240, 7x240
5/14/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x255, failx265, (js) 5x115, 1,1x255, 7x235, 3x235.
5/16/13  squat 5x185, 2x225, 3x8x225
5/21/13 squat 3x185, 2x225, 1x245, 8x235
5/23/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x245, 5x115(js), 3x8x235
5/28/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x245, 5x115(js), 3x8x240
6/1/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 5x115(js), 3x6x245
6/4/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x250, 5x115(js), 2x245, 5x225, 5x225
6/7/13 squat 5x185, 2x225, 1x245, 5x95(js), 3x8x225
6/11/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x245, 1X255, 5x115(js), 2x250,
6/17/13 jump squat 5x45, 5x95. squat 5x185, 1x225, 6x225, 8x205, 8x205
6/22/13 squat 5x185, 2x225, 1x245, 6x225, 8x205, 8x205
6/25/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x245, 5x115(js), 7x230, 8x210, 8x210
6/30/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x245, 6X235, 8x215, 8x215.
7/5/13  squat 5x185, 1x225, 1x235, 3x235, 8x205, 8x205
7/10/13 squat 3x185, 3x225, 3x235, 3x245
7/14/13 squat 5x185, 2x225, 1x245, 5x235, 5x225, 5x215, 5x215
7/17/13 squat 5x185, 2x225, 1x245, 8x235, 8x225, 6x225
7/23/13 squat 5x185, 2x225, 1x245, 6x240, 8x230, 5x230
7/26/13 squat 5x185, 2x225, 1x245, 7x240, 8x230, 8x230
7/30/13 squat 5x185, 2x225, 1x245, 8x240, 8x230, 8x230
8/2/13  squat 5x185, 2x225, 1x245, 1x255, 6x245, 6x235, 6x235
8/6/13 squat 5x185, 2x225, 1x245, 1x255, 8x245, 8x235, 6x235
8/15/13 squat 5x185, 2x225, 1x245, 1x255, 3x250, 2x240, 8x225
8/19/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x255, 3x245, 3x6x225
8/23/13 squat 3x185, 1x225, 1x245, 5x225, 5x235, 2x245
8/26/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 4x245
8/29/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 7x245
9/2/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x230, 5x240, 4x250, 1x250
9/4/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 5x115(js), 5x225, 5x235, 5x240
9/7/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 1x245
9/10/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 3x245
9/14/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 1x255, 1x265, 8x255 MSEM
9/17/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x230, 5x240, 5x250.
9/21/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 1x255, 5x230, 5x240, 2x250.
9/24/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 2x245
9/28/13 Jump squat 5x45, 5x95. Squat 5x185, 1x225, 1x245, 5x225, 5x235, 2x245 TWEAKED MY BACK!!!
10/1/13 jump squat 5x45, 5x95. squat 3x5x185,
10/12/13 squat 3x5x135
10/15/13 squat 5x135, 5x185, 5x205, 4x225
10/18/13 squat 5x135, 5x185, 5x205, 3x3x225
10/22/13 squat 6x135, 6x185, 6x205, 1x225
10/26/13 squat 5x135, 5x165,
10/29/13 powertec squat 10x90, 10x140, 10x180, 10x180
11/2/13 squat 6x135, 2x185
1/4/14 front squat 8x95, 8x115, 3x8x135
1/7/14 front squat 3x8x145
1/11/14 front squat 6x135, 6x145, 3x6x155
1/14/14 front squat 8x135, 3x8x155
1/18/14 front squat 6x135, 3x155, 3x175, 3x8x165
1/21/14 front squat 5x135, 3x165, 3x185, 3x6x175
1/25/14 front squat 5x135, 5x165, 2x185, 8x175, 3x5x175
1/29/14 front squat 5x135, 3x165, 3x185, 8x175, 8x175, 9x175
2/1/14 front squat 5x135, 5x165, 3x185, 3x5x180
2/7/4 front squat 3x165, 3x185, 8x175, 1x175, 5x165, 7x165, 5x165
2/11/14 front squat 5x135, 3x165, 3x185, 8x175, 8x175, 2x165
2/15/14 back squat 135# 5x5  deadlift 185# 3x8
2/19/14 front squat 3x135, 3x165, 2x185, 4x175, 5x175, 5x175, 5x175
2/22/14 back squat 3x155, 3x185, 5x5x185, deadlift 5x135, 5x185, 3x8x205
2/25/14 front squat 3x165, 2x185, 5x5x180
3/2/14 back squat 3x165, 2x185, 1x205, 4x5x195, deadlift 5x185, 3x8x205
3/6/14 jump squat 5x45, 2x5x95. front squat 3x165, 1x185, 1x195, 4x5x185
3/15/14 squat 3x185, 1x205, 5x5x185. deadlift 8x185, 2x8x205
3/19/14 pistol squat 4x5
3/23/14 pistol squat 5,6,6,7
3/29/14 pistol squat BW 4x8
4/2/14 pistol squat BW 4x8
4/5/14 pistol squat BW 5x8
4/12/14 pistol squat BW 5x8
4/23/14 back squat paused 5x5x135
4/29/14 back squat paused 5x135, 5x145, 3x5x155
5/3/14 paused squat 5x135, 5x155, 5x165, 5x175, 5x175
5/6/14 paused squat 5x135, 5x155, 5x175, 5x185, 5x185, 4x185
5/10/14 paused squat 5x135, 5x155, 5x185, 5x185, 5x185
5/13/14 paused squat 5x135, 5x165, 5x185, 5x165+chains
5/17/14 paused squat 5x135, 5x135(chain), 5x165(c), 3x5x175(c)
5/20/14 paused squat 3x135, 3x155(c), 3x175(c), 1x195(c), 5x185(c), 5x185(c)
5/24/14 paused squat 5x135, 3x135(c), 3x165(c), 0x195(c), 1x185(c), 3x5x175(c)
5/27/14 paused squat 5x135, 3x135(c), 2x165(c), 1x185(c), 3x5x180(c)
5/31/14 paused squat 3x135, 3x155(c), 2x175(c), 1x185(c), 3x5x185(c)
6/3/14 paused squat 3x135(c), 2x155(c), 1x185(c), 3x5x185(c)
6/10/14 paused squat 3x135(c), 1x185(c)
6/11/14 paused squat 3x135(c), 3x155(c), 2x175(c), 1x190(c), 5x190(c),  3x190(c),  5x175(c),  3x175(c)
6/14/14 paused squat 3x135(c), 3x155(c), 2x175(c), 1x190(c), 2x5x185(c)
6/17/14 jump squat 5x45, 5x95. paused squat 3x135(c), 3x155(c), 2x175(c), 1x190(c), 2x5x190(c), 3X190(c)
6/21/14 jump squat 5x45, 5x95. paused squat 5x135, 3x165(c), 2x185(c), 1x195(c), 3x5x190(c), 9X190
6/28/14 jump squat 5x45, 5x95. paused squat 5x135, 3x165(c), 2x185(c), 1x200(c), 3x5x185(c), 5x185
7/3/14 jump squat 5x45, 5x95. paused squat 5x135, 3x165(c), 2x185(c), 3x5x185(c), 10x185
7/6/14 jump squat 5x45, 5x95. paused squat 5x135, 3x155(c), 3x175(c), 1x190(c), 1x190(c), 4x190, 1x175
7/8/14 paused squat 5x135, 3x165, 3x185, 3x205, 1x215, 1x225, 5x205, 3x8x185
7/12/14 paused squat 5x135, 3x155(c), 2x175(c), 1x190(c), 4x5x185(c), 10x185
7/16/14 paused squat 5x135, 3x155(c), 2x185(c), 1x195(c), 3x5x190(c), 10x190
7/19/14 paused squat 5x135, 3x155(c), 1x185(c), 1x205(c), 4x5x195(c)
7/24/14 paused squat 5x135, 3x155(c), 3x185(c), 1x205(c), 3x5x195(c), 3x195(c), 5x195
7/29/14 paused squat 5x135, 3x155(c), 2x185(c), 1x200(c), 4x195(c), 4x7x175(c)
8/3/14 paused squat 5x135, 3x155(c), 2x185(c), 1x205(c), 4x200(c), 3x7x180(c)
8/6/14 paused squat 5x135, 3x155(c), 2x185(c), 1x205(c), 4x205(c), 4x7x185(c)
8/9/14 paused squat 5x135, 3x155(c), 1x185(c), 1x205(c), 3x205(c), 3x185(c)
8/15/14 paused squat 5x135, 3x155(c), 2x185(c), 1x205(c), 1x205(c), 6x185(c), 8x185
8/19/14 paused squat 5x135, 3x165(c), 1x185(c), 1x205(c), 5x95(js),  5x205, 5x205
8/22/14 paused squat 5x135, 3x165(c), 2x185(c), 1x205(c), 1x205(c),5x205(c),8x185(c),10x185(c)
8/26/14 paused squat 5x135, 3x165(c), 1x190(c), 1x210(c), 1x210(c), 1x200(c), 4x185(c), 4x185(c), 4x185(c)
8/30/14 paused squat 5x135, 3x165(c), 1x195(c), 1x210(c), 1x210(c), 5x190(c), 5x185(c), 5x185(c)
9/11/14  paused squat 3x135, 3x165(c), 1x195(c)
9/28/14 paused squat 5x135, 3x165(c), 1x185(c), 3x185(c), 5x155(c), 3x8x155(c)
10/1/14 paused squat 4x135, 3x165(c), 1x185(c), 4x8x165(c)
10/5/14 paused squat 4x135, 2x165(c), 2x185(c), 3x8x175(c)
10/9/14 paused squat 4x135, 2x165(c), 1x185(c), 1x195(c), 3x8x180(c)
10/12/14 paused squat 4x135, 2x165(c), 1x185(c), 3x185(c)
10/14/14 jump squat 5x45, 2x5x95. paused squat 4x135, 2x165(c), 1x185(c), 1x195(c), 4x5x185(c)
10/18/14 jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x165(c), 1x185(c), 1x195(c), 3x6x185(c)
10/21/14 paused jump squat 5x45, 2x5x95. paused squat 5x135, 2x165, 2x185, 1x205, 1x225, 0x235, 3x5x205
10/25/14 jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x175, 1x205, 0x225
10/30/14 paused squat 5x135, 3x175, 1x195, 1x205, 1x215 long break and then
10/30/14 paused squat 1x185, 1x195, 1x205, 1x215, 1x225, 1x235, 7x205, 2x5x205
11/4/14  jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x175, 2x195, 1x215, 1x215, 4x215, 2x7x195
11/9/14 jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x175, 1x205, 1x215, 2x215, 7x195, 10x195
11/13/14 jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 6x215, 8x205, 8x205
11/16/14 jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 4x220, 7x210, 7x210
11/20/14 paused squat 5x135, 3x175, 1x205, 1x225, 5x95( js ), 5x225, 5x215, 8x205
11/23/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 5x95( js ), 4x225, 8x210, 8x210
11/30/14 jump squat 5x45, 5x95. paused squat 5x135, 2x185, 1x205, 1x225, 5x95( js ), 0x225, 6x185, 3x3x205
12/6/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 5x95(js), 6x225, 2x7x210
12/9/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 5x95(js), 3x225, 2x7x205
12/13/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 5x95(js), 0x225, 3x5x205
12/18/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 2x3x225, 1x225
12/21/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 3x225, 2x7x205
12/26/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 1x225, 5x205, 3x205, 3x185
12/28/14 jump squat 5x45, 5x95. paused squat 5x135, 3x165, 1x185, 1x205, 1x225, 5x95(js), 4x215, 2x7x195
1/1/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 4x225, 3x7x205
1/4/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 5x225, 8x205, 8x205
1/7/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 10x225 MSEM
1/10/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 1X235, 4x230, 7x210, 7x210
1/15/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 3x225, 5x205, 5x205
1/18/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225
1/19/15 jump squat 5x45, 5x95. paused squat 5x135, 1x185, 1x205, 1x225, 10x225 MSEM, 5x205, 5x205
1/22/15 jump squat 5x45, 5x95. paused squat 5x135, 1x185, 1x215, 1x235, 4x230, 7x210, 7x210
1/25/15 jump squat 5x45, 5x95. paused squat 5x135, 1x185, 1x215, 1x230, 4x230, 7x210, 10x210
1/28/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x215, 1x230, 7x240 MSEM
1/31/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x210, 1x235, 4x235, 7x215, 7x215
2/5/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x245
2/8/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x245, 3x240, 5x225, 7x215
2/12/15  jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 2x245MSEM, 1x225, 5x205, 10x205
2/15/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 0x240, 1x235, 4x5x225
2/19/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x235 1x245, 5x225, 3x225
2/22/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x235 1x225, 5x225, 5x225, 3x225
2/25/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x235 1x245, 10x245 MSEM
3/1/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x235 1x245, 4x245, 7x225, 7x225
3/6/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x245, 4x245, 7x225
3/10/15 paused squat 3x135, 2x185, 1x225, 0x245, 5x225, 4x3x225
3/14/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x245, unrack-275, 0x250
3/17/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x250, 0x250, 3x5x225
3/22/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 0x225
3/25/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x245, 3x245 msem, 3x225, 8x185
3/28/15 paused squat 3x135, 1x185, 1x205, 1x225, 3x8x205
4/1/15 paused squat 3x135, 2x185, 1x225, 3x8x215
4/4/15  jump squat 5x45, 5x95. squat 3x135, 2x185, 1x225, 6x225, 5x225, 3x225, 8x205
4/11/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 3x225, 5x215, 8x205
4/14/15 paused squat 3x135, 2x185, 1x225, 5x225, 10x205, 10x205
4/19/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 4x235, 8x215, 8x215
4/22/15 paused squat 3x135, 2x185, 1x225, 4x240, 7x220, 7x220
4/26/15 paused squat 3x135, 2x185, 1x225, 0x245, 5x185, 5x205, 5x215
5/2/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x205, 1x225, 1x235, 1x235, 3x6x215
5/6/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x225, 8x235 MSEM, 2x5x215
5/9/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x225, 3x235, 2x7x215
5/12/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x225, 1x245, 5x225, 5x255, 7x205
5/17/15 paused squat 3x135, 2x185, 1x225, 1x245, 5x245 MSEM
5/21/15 jump squat 5x45, 3x95. paused squat 3x135, 2x185, 1x225, 1x245, 2x245, 6x225, 3x225
5/26/15 paused squat 3x135, 2x185, 1x225, 1x245, 2x240, 3x225, 2x7x205
5/29/15 paused squat 3x135, 2x185, 1x225, 3x5x225
6/1/15 paused squat 3x135, 2x185, 1x225, 4x245 MSEM
6/4/15 jump squat 3x45, 3x95. paused squat 3x135, 2x185, 1x225, 4x245,  3x5x225
6/7/15 jump squat 5x45, 3x95. paused squat 3x135, 2x185, 1x225, 2x235,  2x5x225
6/10/15 jump squat 3x45, 3x95. paused squat 3x135, 2x185, 1x225, 10x245 MSEM,  3x225
6/13/15 jump squat 3x45, 3x95. paused squat 3x135, 2x185, 1x225, 1x245, 4x235, 2x7x215
6/17/15 jump squat 3x45, 3x95. paused squat 3x135, 2x185, 1x225, 1x245, 0x240, 3x5x225, 3x225
6/20/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 4x240, 7x220, 7x220
6/23/15 jump squat 5x45, 3x95. paused squat 3x135, 2x185, 1x225, 3x250 MSEM, 5x225
6/27/15 jump squat 3x45, 3x95. paused squat 3x135, 2x185, 1x225, 1x240, 4x240, 7x225, 7x225
7/4/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x245, 5x250 MSEM
7/12/15 Jump squat 5x45, 5x95. Paused squat 3x135, 2x185, 1x225, 0x245, 3x3x225, 7x205
7/15/15  paused squat 3x135, 2x185, 1x225, 5x3x225,
7/19/15  paused squat 3x135, 2x185, 1x225, 3x225, 2x7x205
7/22/15 paused squat 3x135, 2x185, 1x225, 3x235, 7x215, 7x215
7/25/15 paused squat 3x135, 2x185, 1x225, 0x235, 8x225 MSEM, 8x185
8/1/15 paused squat 5x135, 2x185, 1x205, 4x225, 2x7x205
8/5/15 paused squat 3x135, 2x185, 1x205, 1x225, 8x225, 8x205, 8x205
8/9/15 paused squat 3x135, 2x185, 1x225, 1x235, 3x5x215
8/15/15 paused squat 5x135, 2x185, 1x225, 3x225, 2x5x205, 6x205
8/19/15 paused squat 5x135, 2x185, 1x225, 1x225, 1x205
8/19/15 powertec squat 180# 4x8
8/25/15 paused squat, 5x135, 2x185, 1x225, 3x5x215
8/28/15 paused squat, 5x135, 5x185, 5x195, 5x205, 5x210, 5x205, 5x195
8/31/15 jump squat 5x45, 5x95. paused squat 5x135, 3x185, 5x200, 5x210, 3x215
9/3/15 paused squat  3x135, 2x185, 1x225, 5x5x205
9/6/15 paused squat 3x135, 2x185, 1x225, 1x210, 5x190, 5x195, 5x200, 5x205, 5x210
9/10/15  paused squat 3x135, 2x185, 1x225, 5x5x210
9/13/15 paused squat 3x135, 2x185, 1x225, 5x5x215
9/16/15 paused squat 5x135, 2x185, 1x225, 5x5x220
9/23/15 paused squat 5x135, 2x185, 1x225, 5x5x225
9/26/15 paused squat 4x135, 2x185, 1x225, 1x235, 3x230, 5x225, 2x225, 5x215, 5x215
9/30/15 paused squat 3x135, 2x185, 1x225, 1x235, 4x5x230, 2x230
10/3/15 paused squat 3x135, 2x185, 1x225, 2x5x230, 4x230, 2x5x230
10/6/15 paused squat 3x135, 2x185, 1x225, 1x235, 4x5x235, 3x235
10/9/15 paused squat 5x135, 2x185, 1x225, 1x240, 4x240, 7x225, 7x225
10/13/15 paused squat 5x135, 2x185, 1x225, 1x240, 4x240, 7x225, 7x225
10/18/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 0x240, 3x3x225
10/21/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 0x240 3x225, 1x225, 3x205
10/24/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 5x5x225
10/28/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 5x5x230
10/31/15 jump squat 5x45, 5x95. PS 3x135, 2x185, 1x225, 1x235 5x235, 4x235, 5x225, 1x225
11/4/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 0x225, 0x240 5x5x205
11/7/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225
11/8/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 4x5x225, 4x225
11/12/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x235, 5x235 MSEM
11/15/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 0x225
11/19/15 paused squat 3x135, 2x185, 1x225, 3x5x225, 6x205, 7x205
11/22/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 5x5x225
11/27/15 paused squat 3x135, 2x185, 1x225, 1x230, 4x230, 2x7x210
12/1/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x235, 1x235, 2x7x210
12/5/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x235, 4x235, 7x215, 8x215
12/8/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x235, 8x240 MSEM
12/11/15 paused squat 3x135, 2x185, 1x225, 1x235, 5x235, 5x225, 5x225
12/16/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x235, 5x235, 2x6x225
12/19/15 js 5x45, 5x95. paused squat 2x185, 1x225, 1x235, 1x245, 7x255 MSEM
12/23/15 js 5x45, 5x95. paused squat 2x185, 1x225, 1x240, 4x240, 2x7x225
12/26/15  paused squat 2x185, 1x225, 1x235, 1x245, 1x225, 3x5x205
12/29/15  js 5x45, 5x95. paused squat 2x185, 1x225, 3x5x225, 1x4x225, 1x5x225
1/2/16 jump squat 5x45, 5x95. paused squat 2x185, 1x225, 1x235, 4x235, 5x225, 7x205
1/6/16 js 5x45, 5x95. paused squat 2x185, 1x205, 1x225, 3x10x205
1/10/16 jump squat 5x45, 5x95. paused squat 2x185, 1x205, 1x225, 3x8x210
1/14/16  paused squat 6x135, 3x185, 2x205, 1x225, 3x10x210, 10x185
1/20/16 paused squat 6x135, 3x185, 2x205, 1x225, 10x210, 2x8x215, 4x185
1/23/16 paused squat 6x135, 3x185, 2x215, 1x235, 10x215, 10x205, 9x205
1/27/16 paused squat 6x135, 3x185, 2x205, 1x230, 10x210, 2x10x215
1/30/16 paused squat 6x135, 3x185, 1x225, 1x235, 10x245 MSEM, 13x185
2/3/16 paused squat 5x135, 3x185, 1x225, 2x6x220, 5x220
2/9/16 paused squat 2x185, 1x225, 5x205, 4x5x210
2/14/16 paused squat 3x185, 2x205, 1x225, 10x205, 8x215, 8x215
2/17/16  paused squat 3x185, 2x205, 1x225, 3x8x215, 20x185
2/20/16  paused squat 3x185, 1x225, 1x245, 5x255 MSEM, 20x185
2/23/16 js 5x45, 5x9 ps 3x185, 1x225, 1x235, 3x10x220, 6x190
2/27/16 paused squat 3x185, 1x225, 1x245, 2x10x225, 8x225*
3/1/16 jump squat 5x45, 5x95 paused squat 3x185, 1x225, 1x245, 0x260, 5x225, 1x225
3/5/16 paused squat 3x185, 1x225, 6x225, 6x235, 3x245, 3x245
3/9/16 paused squat 3x185, 2x225, 5x225, 2x225
3/12/16 paused squat 2x185, 1x225, 1x235, 5x5x225, 2x10x185
3/16/16 paused squat 3x185, 1x225, 3x10x185
3/19/16  paused squat 3x185, 2x205, 1x225, 6x205, 6x215, 2x6x225
3/26/16 paused squat 3x185, 1x225, 1x245, 1x255, 3x5x235, 2x5x225
3/29/16 paused squat 3x185, 1x225, 1x245, 0x255, 6x225, 5x235, 4x235, 5x225
4/1/16  paused squat 3x185, 1x225, 1x245, 1x255, 2x3x235, 1x235
4/6/16 paused squat 2x185, 1x205, 1x225, 3x225, 4x5x225
4/9/16 5th pin squat 3x185, 3x225, 4x3x245. deadlift 8x185, 3x8x225
4/16/16 paused squat 2x185, 1x225, 1x235, 3x5x230. deadlift 5x185, 5x225, 3x5x235
4/19/16  jump squat 5x45, 5x95. paused squat 3x185, 1x225, 1x230, 5x230, 4x230
4/23/16 jump squat 5x45, 5x95. paused squat 3x185, 1x225, 1x235, 1x245, 3x6x230, 6x205
4/26/16 jump squat 5x45, 5x95. squat 2x185, 1x225, 1x235, 4x8x215
5/1/16 js 5x45, 5x95. S 3x185, 1x225, 1x245, 7x235, 6x235, 7x235. DL 5x185, 5x225, 5x245, 5x255
5/4/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 0x255, 1x240
5/7/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x240, 6x235, 6x235, 3x235, 5x225
5/12/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 1x255, 1x265, 1x270
5/15/16 js 5x45, 5x95. s 1x225, 1x245, 3x6x245, 3x245. DL  3x225, 2x3x245, 5x245
5/18/16 jump squat 5x45, 5x95. squat 2x185, 1x225, 1x245, 3x3x250, 10x230, 6x230
5/21/16 js5x45, 5x95. ssquat 5x185, 5x5x225quat 3x185, 1x225, 1x245, 5x250, 4x250, 0x250, 3x230
5/26/16 squat 5x135, 1x225, 1x245, 1x255, 2x265 MSEM
5/29/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 1x255, 2x3x245, 3x235
6/1/16 jump squat 5x45, 5x95. squat 3x185, 2x225, 1x245, 1x265, 3x250, 3x245
6/4/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 4x245, 2x7x225
6/8/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x245, 7x230, 7x230
6/11/16 squat 3x185, 1x225, 1x245, 0x255
6/15/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x235, 5x95js, 4x235, 5x235
6/19/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245
6/29/16 squat 5x185, 5x5x225
7/3/16 squat 2x185, 1x205, 1x225, 1x230, 5x230, 5x230
7/6/16 squat 3x185, 3x205, 3x225, 1x225, 0x205
7/10/16  squat 3x185, 1x205, 1x225, 1x235, 4x230, 7x210, 7x210
7/14/16 squat 3x185, 1x225, 1x235, 5x230, 8x215, 8x215
7/19/16 jump squat 5x45. squat 2x185, 1x225, 1x240, 6x230, 7x220, 7x220
8/9/16 squat 5x135, 5x185, 4x5x205
8/13/16 squat 3x185, 1x225, 2x5x225, 2x7x205
8/16/16 squat 2x185, 1x225, 1x235, 4x230, 7x210, 7x210
8/20/16 squat 2x185, 1x225, 1x240, 4x230, 7x220, 7x220
8/23/16 squat 2x185, 1x225, 0x245, 0x235
8/27/16 squat 2x185, 1x225, 1x235, 3x5x235, 2x5x225
8/30/16 squat 2x185, 1x225, 1x245. 6x240, 4x4x240
9/4/16 squat 2x185, 1x225, 1x235, 1x245, 4x240, 7x225, 7x225
9/7/16 squat 2x185, 1x225, 1x235, 1x245, 5x255 MSEM
9/10/16 squat 2x185, 1x225, 1x235, 1x245, 0x240
9/11/16 squat 2x185, 1x225, 1x235, 1x250, 5x245, 4x235, 0x235
9/14/16  squat 3x185, 1x225, 1x245, 3x3x245
9/20/16 squat 2x185, 1x225, 1x245, 3x5x245, 3x245
9/22/16  squat 2x185, 1x225, 1x245, 0x255
9/25/16 squat 2x185, 1x225, 1x235, 1x245, 5x245, 4x245, 8x225, 8x225
9/28/16 squat 2x185, 1x225, 1x225, 4x8x185
10/2/16 jump squat 5x45, 5x95. squat 2x185, 1x225, 1x245, 4x245 MSEM, 2x7x225
10/5/16 squat 2x185, 1x225, 1x240, 1x250, 4x250 MSEM, 7x205
10/9/16 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 4x250, 7x230, 7x230
10/15/16 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 0x245, 5x5x225
10/19/16 squat 2x185, 2x205, 1x225, 5x225, 1x230
10/30/16 squat 2x185, 1x225, 4x5x235, 4x235
11/6/16 squat 2x185, 1x225, 1x240, 3x240, 5x220, 5x220
11/12/16 squat 3x185, 1x225, 1x235, 5x235, 4x235, 4x225, 5x225
11/20/16 squat 3x185, 1x225, 1x240, 5x240, 7x225, 7x225
11/25/16 js 5x45, 5x95. squat 5x135, 3x185, 1x225, 1x245, 5x245, 2x7x230
12/3/16 squat 3x185, 1x225, 1x245, 5x235, 3x235
12/18/16 js 5x45, 5x95, squat 2x185, 1x225, 0x235,2x225
12/22/16 squat 5x5x185
12/24/16 squat 5x5x190
12/26/16 squat 5x5x195
12/29/16 squat 5x5x200
12/31/16  squat 5x5x205
1/2/17 squat 5x5x210
1/5/17 squat 5x5x215
1/7/17 squat 5x5x220
1/10/17 squat 5x5x225
1/12/17 squat 1x245, 5x5x230
1/14/17 squat 5x5x235
1/26/17 squat 2x185, 1x225, 1x240, 5x235, 4x3x235
1/28/17 js 5x45, 5x95. Squat 225 x 5,5,5,4,5
1/31/17 js 5x45, 5x95. squat 5x5x225
2/2/17 js 5x45, 5x95. squat 2x185, 5x5x230
2/4/17 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 5x5x235
2/7/17 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 5x5x240
2/9/17 js 5x45, 5x95. squat 5x5x245
2/11/17 squat 5x1x250
2/14/17 js 5x45, 5x95. squat 1x225, 1x250,2x5x250, 3x3x250
2/17/17 Squat 2x185,1x225,1x250,3x250
2/19/17 js 5x45, 5x95. squat 2x185, 1x225, 1x250, 5x5x250
2/21/17 js 5x45, 5x95, . squat 2x185, 1x225, 1x255, 2x4x255, 3x255, 2x255, 0x255
2/23/17 squat 2x185, 1x225, 1x245, 1x255, 5x3x255
2/26/17 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 1x255, 5x5x255
3/5/17 squat 2x185, 1x225, 1x245, 1x260, 2x4x260, 2x3x260, 1x260
3/12/17 squat 1x245, 1x260, 5x260, 2x260, 3x3x245
3/20/17 squat 2x185, 1x225, 5x5x230
3/22/17 squat 2x185, 1x225, 1x235, 4x5x235
3/26/17 js 5x45, 5x95. squat 2x185, 1x225, 5x5x235
3/28/17 js 5x45, 5x95. Squat 2x185, 1x225, 1x245, 5x5x240
4/8/17 js5x45, 5x95. squat 2x185, 1x225, 1x235, 4x5x235, 1x235
4/10/17 js 5x45, 5x95. squat  1x225, 1x235, 5x5x235
4/13/17 js5x45, 5x95. squat 1x225, 1x240, 5x5x240
4/15/17 js 5x45, 5x95. squat 1x225, 1x245, 5x245, 4x245, 5x245, 3x245, 3x245
4/18/17 squat 2x185, 1x225, 1x245, 5x5x245
4/22/17 js 5x45 , 5x95. Squat 2x185, 1x225, 1x250, 1x250
4/23/17 js 5x45, 5x95. Squat 2x185, 1x250, 1x250, 3x5X225
4/25/17 squat 2x185, 1x225, 1x245, 1x255, 5x5x250
4/30/17 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 1x255, 2x3x255, 2x255, 2x3x255
5/3/17 squat  1x225, 1x245, 1x255, 3x255, 2x255, 1x255
5/9/17 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 1x245, 5x5x225
5/11/17 js 5x45, 5x95. squat 2x185, 1x225, 5x235, 5x245, 4x255
5/14/17 js 5x45, 5x95. squat 1x225, 1x245, 1x255, 2x3x255, 3x2x255
5/16/17 js 5x45, 5x95. Squat 2x185, 1x225, 1x245, 1x255, 0x255
5/20/17 js 5x45, 5x95. Squat 2x185, 1x225, 1x245, 3x5x250, 1x250
5/25/17 squat 2x185, 1x225, 1x245, 1x255, 1x265, 1x275. 1x285
5/29/17 squat 1x225, 1x245, 2x255, 4x3x245
6/11/17 box squat 5x185, 5x205, 5x215, 5x215, 1x215
6/15/17 jump squat 5x45, 5x95. squat 2x185, 3x5x225
6/17/17 Squat 2x185, 3x7x225
6/20/17 Squat 2x185, 3x8x225
6/22/17 squat 2x185, 3x8x230
6/25/17 squat 3x185, 1x225, 3x5x235
6/29/17 squat 2x185, 1x225, 5x235, 2x3x235
7/2/17 jump squat 5x45, 5x95. Squat 1x225, 3x235, 3x5x235
7/9/17 Squat 3x185, 3x225, 3x225
7/16/17 js 5x45, 5x95. squat 2x185, 1x225, 5x5x225
7/22/17 jump squat 5x45, 5x95. squat 2x185, 1x225, 1x235, 5x5x230
7/31/17 squat 2x185, 1x225, 3x5x235
8/7/17 js 5x45, 5x95. squat 2x185, 1x225, 3x3x240, 5x225
8/14/17 squat 2x185, 1x225, 1x240, 3x240, 5x240, 5x240, 4x240
8/21/17 js5x45, 5x95. squat 2x185, 1x225, 1x245, 1x255, 1x265, 1x245
8/28/17 squat 2x185, 1x225, 3x240, 3x240
9/3/17 js 5x45, 5x95. squat 2x185, 1x225, 1x240, 5,5,3,5,5x210
9/10/17 squat 2x185, 1x205, 1x215, 3x5x215
9/14/17 paused squat 5x185, 5x195, 5x205, 5x195, 7x185
9/21/17 Paused squat 2x185, 1x205, 5x210, 5x215, 5x210, 5x205
9/28/17 paused squat 2x185, 1x205, 1x220, 1x225, 1x230, 1x235
10/11/17 Paused squat 5x165, 5x185, 5x195, 5x200
10/14/17 paused squat 5x135, 5x185, 5x205, 5x205, 5x205, 5x205.
10/21/17 Paused squat 5x135, 2x185, 3x205, 5x205, 5x205, 5x205, 5x205.
10/28/17 Paused squat 5x205, 5x205, 5x205, 8x185
11/4/17 Paused squat 2x185, 1x225, 3x225, 3x225, 3x225, 1x225
11/11/17 Paused squat 2x185, 1x225, 3x225, 7x205, 7x205
11/18/17 paused squat 2x185, 1x225, 3x225, 4x225, 3x225, 8x195
11/26/17 paused squat 5x135, 2x185, 5x185, 5x205, 5x205, 8x185
12/9/17 Paused squat 2x185, 3x205, 5x205, 5x205, 5x205
12/16/17 paused squat 5x135, 2x185, 1x225, 3x5x205
12/23/17 Paused squat 2x185, 3x195, 3x205, 2x225
12/30/17 Paused squat 2x185, 5x205, 5x205, 5x205
1/6/18 Paused squat 6x185, 5x205, 3x205
1/13/18 Paused squat 3x185, 3x205, 3x225, 3x225, 3x 205, 5x185.
1/20/18 Paused squat 2x185, 1x225, 1x225, 8x185, 8x185, 8x185
2/3/18 paused squat 5x135, 5x185, 5x205, 3x205, 3x205, 5x185.
2/17/18  Squat 2x185, 1x225, 5x205, 5x205, 5x205,  8x185.
3/3/18 Squat 2x185, 1x205, 3x205, 5x185, 5x185, 5x185.
3/10/18 Paused squat 2x185, 5x205, 5x205, 5x205, 5x205.
3/17/18 Squat 5x185,5x195, 5x205.
3/31/18 Jump Squat 5x45, 5x95. Paused squat 3x185, 5x205, 4x205, 8x185, 6x185.
4/8/18 Paused squat 3x185, 5x205, 5x205, 5x205, 5x205.
4/21/18 Paused squat 2x205, 1x225, 5x205, 5x205, 5x205, 5x205.
4/29/18 Paused squat 2x185, 5x205, 5x215, 5x215, 5x205.
5/5/18 paused squat 5x185, 4x5x205
5/17/18 Paused squat 2x185, 4x5 x205
5/31/18 Squat 3x185, 3x205, 3x225,
6/9/18 Front squat 5x135, 5x135, 5x135, 5x135
6/14/18 Front squat 4x5x155. Paused squat 1 x225
6/21/18 Front squat 5x145, 5x155, 5x155,
6/29/18 Front squat 5x135, 5x155, 5x155, 5x155, 5x155. 
7/6/18 Front squat 4x155, 5x155, 5x155.
7/8/18 Squat 3x185, 5x185, 5x185, 4x205, (belt)
7/12/18 Squat 3x185, 5x205, 5x205, 2x225, 5x205.
7/15/18 Front squat 5x135, 5x155,  5x165, 5x175, 5x165.
7/20/18 Squat 5x135, 5x185, 5x185, 5x185,
7/26/18 Squat 5x185, 5x205, 5x205, 3x225, 1x245.
7/29/18 Squat 5x185, 2x225, 3x225, 3x225 
8/9/18 Squat 3x185, 2x225. Front squat 6x155, 6x155, 6x155.
8/12/18 Squat 5x185, 5x205, 5x205,
8/17/18 Squat 3x185, 5x205, 5x205, 5x205,
8/24/18 Squat 3x185, 5x185, 5x205, 5x205, 7x205.
8/26/18 Box squat 5x185, 6x225, 5x245, 5x245.
8/31/18 Box squat 5x185, 5x225, 5x245, 4x275,
9/6/18 Squat 2x185, 2x225, 2x225
9/14/18 Squat 3x185, 5x205, 4x205, 3x205.
9/21/18 Squat 5x185, 5x185, 5x205, 5x205.
10/12/18 Squat 5x135, 5x185, 5x205, 5x205, 5x205.
10/13/18 Squat 3x185, 3x205, 3x225, 1x245, 2x225, 3x205.
10/18/18 Squat 3x185, 3x225, 3x225, 7x205, 7x205
10/21/18 Squat 3x185, 4x225, 7x215,
10/26/18 Squat 3x185, 4x225, 7x210, 5x210.
12/21/18 Squat 5x135, 10x135, 10x135, 10x135
12/28/18 Box Squat 10x135, 10x185, 10x205, 10x225.
1/4/19 Box Squat 10x135, 10x185, 10x225, 10x245, 1x225.
2/15/19 Box Squat 3x3x225
3/23/19 Squat 6x45, 6x135, 6x135, 6x135.
4/5/19 Front squat 5x135, 5x135, 5x135, 5x135.
4/19/19 Front squat 3x6x135
5/3/19 Front squat 5x135, 5x155, 5x155, 5x155.
5/11/19 Front squat 5x135, 5x155, 5x155.
5/17/19 Front squat 5x135, 5x155, 5x155, 5x155.
5/24/19 Front squat 5x135, 5x155, 5x165, 5x155.
6/2/19 Back Squat 6x135, 6x155, 5x185, 5x185, 5x185.
6/8/19 Back squats 6x95,  8x95, 8x95, 5x135, 3x185, 5x185, 5x185,
6/13/19 Squat 5x135, 5x185, 5x185, 5x185.
6/21/19 Jump squat 5x45, 5x95. Squat 5x185, 3x205, 5x185, 5x185.
6/29/19 Squat 6x135, 3x185, 3x185
7/5/19 Squat 5x135, 5x185, 5x195, 5x195.
7/12/19 Squat 3x185, 6x185, 6x185, 6x185.
7/19/19 Squat 5x135, 5x185, 5x195, 5x195, 5x185.
7/26/19 Jump squat 5x45, 5x95, 5x95. Squat 5x185, 5x195, 5x205, 5x195, 5x185
8/1/19 Jump squat 5x45, 5x95 Squat 5x135, 5x185, 5x195, 5x195, 7x185.
8/4/19 Squat 5x135, 2x185, 1x205, 1x225, 3x225, 5x205, 5x205.
8/8/19 Jump squat 5x45, 5x95, 5x95. Squat 3x185, 1x225, 5x215, 8x185, 8x185.
8/11/19 Jump squats 5x45, 5x95. Squat 2x185, 1x225, 4x225, 7x205, 10x205.
8/15/19 Jump squat 5x45, 5x95. Squat 2x185, 5x185, 5x185, 5x185.
8/18/19 Jump squat 5x45, 5x95. Squat 5x135, 2x185, 1x225, 5x205, 5x205, 5x205, 5x205.
8/31/19 Squat 5x135, 3x185, 3x225, 8x205, 7x205.
9/5/19 Jump squat 5x45, 5x95. Squat 5x135, 2x185, 1x225, 5x205, 5x205, 5x205.
9/8/19 Jump squat 5x45, 5x95. Squat 5x135, 3x185, 1x205, 1x225, 5x195, 5x195, 5x195.
9/14/19 jump squat 5x45, 5x95. squat 3x185, 1x225, 3x225, 8x205, 8x205.


Ring work

4/2/14 ring pull up 5x5, ring push up 5x10, ring row 5x5
4/5/14 ring pull up 5,5,6,6,6. ring dip 5x8. ring row 5x8. ring push up 5x15. ring curl up 3x10
4/8/14 ring pull ups 7,7,7,7. ring dips 4x10. ring rows 4x7
4/9/14 ring push ups 5x20
4/12/14 ring pull 5x8. ring dips 8
4/13/14 ring dips 4x10, 15. ring rows 5x10. ring push 5x20
4/19/14 ring pull up 5x8. ring push up 5x20. ring row 5x8
4/22/14 ring dip 10,10,9,9,9. ring chin 5x8. ring push 5x20. ring row 5x8
5/2/14 ring dip 8,10,10,10,10. ring chin 5x8
5/4/14 ring push up 5x25. ring row 5x10
5/6/14 muscle up x4
5/17/14 ring pull 5x10
5/20/14 ring dip 3x12
5/24/14 ring pull 12, 10, 10, 10, 10. ring dip 5x12. ring row 3x10
6/12/14 False grip ring pull 3x8. ring dip 8,10,12
6/15/14 false grip ring pull 3x8
6/19/14 ring pull 3x10. ring row 3x10
7/4/14 ring pull 10,10,9,9. ring dip 10,12,10
7/13/14 ring row 4x12. ring pull 4x10
7/26/14 ring row 4x12. ring pull 10,9,8,8. ring leg raises 5x20
7/29/14 leg raises 1x20
8/3/14 leg raises 3x20
8/5/14 ring pull 10,10,8,8,8
8/6/14 leg raises 3x20
8/7/14 ring row 3x12
8/9/14 leg raises 3x20
8/15/14 leg raises 4x25
8/16/14 ring pull10,10,9,9,9
8/23/14 leg raises 4x25
8/24/14 ring pull up 10,10,10,5,5,5,5
8/31/14 ring chin up 5x8, leg raises 3x25
9/7/14 ring chin 10,10,9,9
9/28/14 ab curl 3x20
10/11/14 ring pull 3x10
11/1/14 ring pull ups 3x9
11/6/14 ring pull up 10,9,7
11/11/14 ring dip 3x10. ring pull 3x8
11/13/14 ring pull 3x5
11/15/14 ring pull 10,9,8. ring dips 3x12
11/23/14 ring ab curl 3x25
11/28/14 ring pull 10,10,9. ring dip 10,12,12
12/7/14 ring pull 8,8,8,7. ring dips 3x12. ab curl 4x25
12/12/14 ring ab curl 4x25
12/14/14 ring dips 4x12
12/20/14 ring pull 3x8. ring dip 12,13,12
12/21/14 ring ab curl 25,20,25
12/25/14 ring pull 7,11,8,8. ring dip 12,12,10
12/26/14 ring muscle up negative 4x10
1/3/15 ring progressions 1 hr
1/4/15 ring progressions 1 hr
1/7/15 ring progressions 1 hr
1/19/15 ring to shoulder chin 7x5, reverse muscle up with dip 3x3, ring invert arm curl 3x3
1/22/15 daily muscle ups with dips 1/22/15 to 2/22/15.
1/31/15 ring progressions 1 hr
2/8/15 ring progressions
2/15/15 gymnastic ring work
2/17/15 ring chin 5x5. ring ab work
2/22/15 2x daily muscle up starting today
3/8/15 ring row 4x5, ring chin 4x6
3/10/15 ring paused leg raise 50sec x3
3/14/15 ring row 4,3,3,3. ring chin 3x7
3/22/15 3x daily muscle up starting today
3/28/15 ring ab curl 5x10
4/19/15 4x daily muscle ups starting today
4/19/15 ring leg raises 3x20
5/2/15 horiz ring pull 7x3
5/20/15 5x daily muscle up starting today ending 6/25/15
5/25/15 ring row 3x5
5/28/15 ring row 4x5
5/31/15 ring row 3x5
6/27/15 6x daily muscle up starting today ending 7/14/15
7/4/15 ring muscle up x9. ring dips 3x15
7/19/15 ring muscle up 1x9. ring dip 15,15,20
7/22/15 muscle up 1x7. ring dips 1x20
7/25/15 muscle up 1x8, 1, 1. ring dips 3x20
8/1/15 muscle up 3x3
8/5/15 muscle up 1x8. ring dips 1x20
8/9/15 muscle up 1x10,+1,+1. ring dips 3x20
8/19/15 ring pull 12,10,9,9
8/25/15 muscle up 1x10. dips 4x20. ring ab curls 5x10
8/31/15 ring muscle up 1x10
9/3/15 ring muscle up 1x10. ring dips 3x20
9/10/15 muscle up 1x5
9/26/15 muscle up 3,2,2,2,2
10/13/15 ring pull 3x9
10/18/15 muscle up 6x6. ring dips 5x10
10/24/15 muscle up 3x1. ring dips 3x15
11/4/15 muscle up 6x2
11/7/15 muscle up 1x2
11/8/15 muscle up 1x4
11/15/15 muscle up 4x1. ring dips 1x20, 3x15
11/21/15 muscle up 1x4. dips 4x15
11/28/15 muscle up 1x4. ring dips 4x15
12/13/15 ring muscle up 4x1. ring dip 3x15
12/16/15 ring pull up 3x8
12/19/15 ring dip 3x15
1/6/16 muscle up 1x1. ring dips 1x15
6/1/16 muscle up 6x1

Bench press

1/15/11 185 x 5, 205 x 5, 215 x 4, 135 x 20
1/21/11 185 x 6, 195 x 6, 205 x 4, 205 x 4
1/28/11 5x185, 5x195, 5x205, 5x205, 20x135
2/6/11 10x185, 6x195, 5x195
2/10/11 10x135, 10x185, 8x185, 6x185
2/19/11  (dumbbell) 12x55, 10x60, 8x65, 8x70.
3/3/11 8x135, 6x185, 6x195, 5x195
3/6/11  DB, 8x60, 8x65, 8x70, 8x75.
3/10/11 8x135, 3x6x185
3/13/11  8x135, 3x6x185
3/27/11  DB, 8x60, 8x65, 6x70, 6x75.
3/31/11 8x135, 8x185, 6x185, 6x185
4/3/11  8x135, 4x6x185
4/7/11 8x135, 4x6x185
4/10/11 10x135, 3x8x175, 6x175
4/17/11 8x135, 3x6x185
4/28/11 bench press 8x135, 8X185, 4X205, 3X205
5/14/11  DB, 10x55, 10x60, 8x65, 8x70.
5/21/11 bench press 8x135, 6X185, 4x195, 3X195
5/26/11 bench press 8x135, 6x185, 6x195, 6x195
5/30/11 bench press 8x135, 6x185, 6x195, 5x195
6/5/11 bench 6x135, 6x185, 6x195, 5x205
6/9/11 bench 6x135, 6x185, 6x205, 5x205
6/12/11 bench 6x135, 6x185, 6x205, 3x205
6/16/11 bench press 5x135, 4x185, 2x205, 3x225, 2x225, 2x225
6/23/11 bench  6x185, 3x205, 2x225, 5x205, 5x205
6/28/11 bench db 6x60#, 6x70#, 6x80# 6x80#
7/2/11 bench  6x185, 3x205, 3x225, 3x205, 8x185
7/7/11 bench  6x185, 5x205, 4x205
7/12/11 bench 6x135, 6x185, 5x205, 3x205, 3x205
7/15/11 db bench 8x50, 8x60, 8x70, 8x75
7/18/11 bench 3x5x185
7/23/11 bench 6x185, 5x205, 4x205
7/28/11 bench 5x135, 5x185, 5x205, 2.5x225
7/31/11 bench 5x135, 5x185, 5x205, 5x205
8/4/11 bench 5x135, 5x185, 5x205, 5x205
8/22/11 bench 5x185, 5x205, 4x205
8/28/11 bench 5x185, 6x205, 6x205, 5x205
9/7/11 bench 8x185, 8x185, 8x185
10/1/11 bench press 185# 3x6
10/9/11 bench press 185# 6,6,4
10/17/11 bench press 185# 3x6
10/22/11 bench press 185# 4x6
11/1/11 bench press 185# 3x6
11/5/11 bench press 185#3x8
11/12/11 bench press 185# reps 8,8,7,6
11/17/11 100 push ups with my 40lb kid on my back.
11/19/11 bench 6x165, 6x185, 6x195, 6x195
11/26/11 bench 6x165, 6x185, 6x195, 6x195
12/4/11 bench 6x165, 6x185, 6x195, 6x195
12/10/11 bench 6x165, 5x185, 5x205, 5x205
12/15/11 bench 5x165, 5x185, 5x205, 4x205
12/17/11 bench 5x165, 5x185, 5x195
12/20/11 bench 5x165, 5x185, 5x205, 5x205, 5x205
12/22/11 bench 5x175, 5x195, 4x215, 4x215
12/26/11 bench 5x185, 5x205, 5x205, 5x205,
1/11/12 bench 5x175, 5x215, 4x215, 4x215
1/15/12 bench 5x175, 5x195, 5x205, 5x205
1/19/12 bench 3x175, 5x205, 5x215, 5x215
1/26/12 bench 5x185, 5x205, 4x215
1/29/12 bench 5x185, 6x210, 6x210
2/2/12 bench 5x185, 6x215, 5x215
2/5/12 bench 5x185, 6x205, 6x205
2/9/12 bench 5x185, 5x205, 5x215, 4x215.
2/13/12 bench 3x185,3x225, 3x225, 3x225.
2/21/12 bench 5x185, 3x3x225
2/26/12 bench 3x185, 3x6x205
3/18/12 bench 8x185, 8x205, 5x205, 8x185, 8x165
3/22/12 bench 8x185, 8x205, 8x185, 8x185
3/26/12 bench 8x185, 5x205, 5x205, 5x205, 8x185
3/30/12 bench 8x185, 8x205, 7x205, 6x205, 8x185
4/4/12 bench 8x185, 8x205, 7x205, 8x205, 6x205
4/9/12 bench 3x185, 3x205, (3)x6x215
4/14/12 bench 5x185, 3x205, 1x225, 6x215, 6x215, 6x215, 5x215
4/21/12 bench 3x185, 3x205, 4x225, 7x205, 7x205, 7x205
4/26/12 bench 3x185, 3x205, 4x225, 7x205, 7x205, 4x205
5/3/12 bench 3x185, 2x225, 1x235, 4x225, 7x205, 5x205, 5x205
5/8/12 bench 3x185, 3x205, 4x225, 7x205, 7x205
5/13/12 bench 3x185, 1x225, 1x240, 4x225, 6x205, 6x205
5/17/12 bench 5x185, 4x205, 4x225, 3x225, 9x205
5/22/12 bench 4x185, 1x225, 1x240, 4x225, 7x205, 6x205
5/26/12 bench 5x185, 5x205, 3x3x225
6/12/12 bench 5x145, 5x170, 12x190
6/18/12 bench 3x160, 3x180, 9x205
6/26/12 bench 5x170, 3x190, 6x215
7/2/12 bench 5x135, 5x135, 5x135
7/10/12 bench 5x155, 5x175, 9x200
7/17/12 bench 3x165, 3x190, 5x210
7/24/12 bench 5x175, 3x200, 4x225
8/7/12 bench 5x155, 5x180, 8x200
8/14/12 bench 3x165, 3x190, 5x215
8/29/12 bench (+20# chain) 5x135, 6x175, 4x195, 6x175, 10x155
9/3/12 bench (+20# chain) 6x135, 6x175, 6x195, 8x175
9/11/12 bench (+20# chain) 6x155, 6x175, 5x195, 6x175, 10x155
9/17/12 bench 5x185, 5x205, 3x225
9/25/12 bench 5x185, 5x205, 5x205
10/2/12 bench 5x185, 5x205, 5x205
10/12/12 bench 3x8x185
10/16/12 bench 3x8x185
10/27/12 bench press  5x175, 5x195, 3x5x205, 8x185
11/3/12 bench (50 push up) 6x135, 6x175, 6x185, 6x195, 6x205
11/20/12 bench 10x135, 10x165, 10x175, 10x185
12/5/12 bench 8x135, 8x175, 8x185, 6x205, 6x205
12/15/12 bench 10x175, 10x185, 10x195, 6x205, 6x205
12/18/12 bench 10x135, 10x175, 10x185, 6x195
12/29/12 bench 10x135, 10x175, 10x185, 8x195, 8x195
1/5/13 bench 8x185, 8x195, 7x195, 7x195
1/13/13 bench 5x185, 5x205, 5x225, 3x225, 3x225
1/23/13 bench 8x135, 8x185, 8x205
1/25/13 bench 8x135, 5x185, 3x225, 2x225
2/5/13 bench 5x135, 5x185, 5x205, 5x205
2/8/13 bench 8x135, 8x185, 8x195, 8x195
2/17/13 bench, 8x175, 8x185, 7x195, 7x195
3/3/13 bench 8x175, 8x190, 6x200, 6x200, 5x200
3/28/13 bench 5x185, 3x5x205
5/6/13 bench 3x6x185
5/9/13 bench 3x8x185
5/16/13 bench 3x8x185
5/23/13 bench 185# 10,10,8
5/28/13 bench 8x185, 8x195, 8x200
6/1/13 bench 8x185, 8x195, 7x200
6/4/13 bench 8x185, 8x195, 8x200
6/17/13 bench 3x8x185
7/5/13  bench 3x8x185
7/10/13 bench 3x185, 1x225, 1x235, 1x245
8/6/13 bench 8x135, 8x165, 8x185, 8x195
9/4/13 bench 185# 6,6,8
9/14/13 bench 10x135, 10x155, 10x175, 10x185
9/17/13 bench 10x135, 10x175, 10x185, 10x185
10/1/13 bench 10x135, 10x165, 10x175, 10x185
10/12/13 bench 10x135, 10x165, 10x185
10/26/13 bench 10x135, 10x165, 10x185, 8x185
10/29/13 bench 10x135, 10x175, 10x185, 8x195
11/2/13 bench 10x135, 10x175, 10x185, 8x195
11/6/13 bench 10x175, 10x175, 10x185, 9x185
11/9/13 bench 5x175, 5x185, 5x195, 5x205, 4x215
11/13/13 bench 5x175, 5x195, 5x205, 5x215, 5x205
11/16/13 bench 5x165, 5x185, 5x205, 5x215
11/19/13 bench 5x175, 5x195, 2x6x205
11/23/13 bench 5x175, 5x195, 7x205, 7x205, 6x205
11/27/13 bench 5x165, 5x195, 3x7x205
11/30/13 bench 5x175, 5x205, 5x215. 5x205, 7x195
12/4/13 bench 5x185, 7x205, 6x205, 5x205
12/21/13 bench 5x165, 5x85, 4x6x205
2/17/14 bench 5x135, 5x175, 5x195, 5x195
3/2/14 bench 5x185, 6x185, 7x185, 6x185
3/9/14 bench 5x175, 5x5x185
3/19/14 bench 5x165, 8x185, 7x185, 7x185
3/23/14 decline bench 4x8x185
3/28/14 decline bench 8x185, 3x8x205
5/17/14 bench 6x135, 8x165, 8x175, 6x185
6/12/14 bench 8x135, 8x155, 3x8x175
6/15/14 bench 8x135, 8x155, 8x175, 8x180, 7x180
6/19/14 bench 5x135, 5x155, 5x175, 4x6x185
7/4/14 bench 5x135, 5x165, 5x185 3x6x190
7/13/14 bench5x135, 3x165, 3x185, 3x5x195, 4x195
7/26/14 bench 5x135, 5x165, 4x6x185
8/7/14 bench 5x135, 3x165, 1x185, 1x205, 3x8x185
8/24/14 bench 5x135, 5x165, 5x185, 5x195, 3x5x185
8/31/14 bench 5x135, 5x175, 5x195, 2x5x200, 3x200, 8x175
9/7/14 bench 5x135,3x175, 1x205, 5x200, 2x5x185, 8x185
9/11/14 bench 5x135, 3x175, 1x205
10/11/14 bench 5x135, 3x165, 5x185, 3x6x185
10/25/14 bench 5x135, 5x175, 5x185, 2x8x185
11/1/14 bench 5x135, 3x165, 3x185, 1x195, 1x205, 1x215, 3x5x195
11/6/14 bench 5x135, 4x175, 1x195, 1x205, 2x6x195, 5x195
11/11/14 bench 5x135, 3x175, 1x195, 1x205, 1x215, 5x200, 6x195, 6x190
11/15/14 bench 5x135, 3x175, 1x205, 1x215, 6x200, 5x200, 6x195, 5x195
11/28/14 incline bench 4x95, 8x135,  8x140, 7x145, 7x145
12/7/14 incline bench 5x95, 5x135, 3x8x145
12/14/14 incline bench 5x135, 6x150, 2x7x150
2/17/15 bench 4x5x185
2/26/15 bench 5x135, 5x185, 3x5x195
3/8/15 bench 5x135, 5x185, 3x5x195
3/14/15 bench 5x135, 5x185, 5x195, 5x205, 2x3x205
4/11/15 bench 5x185, 5x195, 2x3x205
4/15/15 bench 5x135, 5x185, 5x195, 2x6x195
4/26/15 bench 5x135, 5x185, 5x185, 10x185
5/2/15 bench 5x135, 5x185, 3x5x205
5/6/15 bench 5x135, 3x185, 3x6x195
5/11/15 bench 5x135, 3x185, 4x5x205
5/23/15 bench 5x135, 5x185, 6x205, 6x205, 5x205, 5x205
5/25/15 bench 3x185, 6x205, 4x205, 4x205
5/28/15 bench 5x135, 3x185, 5x205, 5x205, 4x205, 7x185
5/31/15 bench 3x135, 3x185, 3x5x205
6/8/15 bench 4x135, 5x185, 3x8x185
6/17/15 bench 5x135, 3x185, 4x5x205
7/3/15 bench 5x135, 8x185, 3x7x195
7/26/15 bench 5x135, 3x8x185
8/1/15 bench 5x135, 2x8x185, 7x185
8/9/15 bench 5x135, 8x185, 2x6x195
8/15/15 bench 5x135, 5x185, 2x6x195
8/19/15 bench 5x135, 5x185, 2x5x195, 6x195
8/25/15 bench 5x135, 5x185, 3x6x195
9/10/15 bench 5x135, 5x185, 4x5x195
9/13/15 bench 5x135, 3x185, 3x5x200
9/26/15 bench 5x185, 4x6x185
10/3/15 bench 3x185, 5x5x190
10/6/15 bench 5x135, 3x185, 5x5x195
10/10/15 bench 5x135, 3x185, 5x5x200
10/13/15 bench 3x185, 2x5x205, 3x205, 2x5x195
10/18/15 bench 3x15, 3x185, 5x5x205
10/24/15 bench 3x185, 4x3x205
11/8/15 bench 3x135, 2x185, 1x205, 4x205, 5x200, 3x5x195
11/15/15 bench 3x135, 3x185, 5x5x195
11/21/15 bench 3x185, 2x5x200, 4x200, 2x7x185
11/28/15 bench 3x135, 3x185, 5x5x200
12/7/15 bench 3x135, 3x185, 5x205, 2x4x205, 2x5x195
12/13/15  bench 3x135, 3x185, 4x205, 3x5x200, 4x200
12/19/15 bench 4x5x205, 4x205
12/26/15 bench 3x185, 3x205, 2x5x200, 2x4x200
7/3/16 bench 5x165, 3x7x185
9/25/16 bench 5x175, 5x185, 8x185, 6x185
10/2/16 bench 5x185, 3x7x190
10/9/16 bench 5x185, 4x6x195
10/30/16 bench 5x185, 2x6x195, 3x5x195
11/6/16 bench 5x185, 5x5x200
11/12/16 bench 3x185, 5x5x205
11/20/16 bench 3x185, 3x210, 4x205, 5x205, 4x205
11/27/16 bench 3x185, 1x205, 1x215, 5x205, 4x205, 3x5x200, 18x155
12/4/16 bench 5x135, 3x185, 4x6x195
12/18/16 Bench 3x185, 4x6x195, 5x195
12/22/16 bench 5x5x185
12/26/16 bench 5x5x190
12/31/16 bench 5x5x195
1/5/17 bench 5x5x200
1/10/17 bench 4x5x205, 3x205
1/14/17 bench 5x5x205
1/28/17  Bench 5x5x185
2/2/17 bench 5x5x190
2/7/17 bench press 3x5x195, 2x3x195
2/11/17 bench press 5x5x195
2/19/17 bench 4x185, 1x200, 5x5x200
2/23/17 bench press 3x185, 1x205, 3x205, 4x4x205
3/5/17 bench press 3x185, 1x205, 4x5x205, 4x205
3/20/17 Bench 5x5x185
3/26/17 bench 5x5x195
4/8/17 bench 5x5x195
4/13/17 bench press 5x5x200
4/22/17 Bench 3x5x205, 2x4x205
4/25/17 bench 2x185, 1x210, 5x5x210
5/11/17 bench 3x185, 3x205, 5x5x195
5/16/17 Bench 2x185, 2x200, 2x200
8/5/17 bench 6x135, 5x185, 3x6x185
8/12/17 bench 5x5x190
8/19/17 bench 5x5x195
8/28/17 bench 3x185, 1x200, 3x5x200, 2x4x200
9/2/17 bench 2x185, 5x5x200
9/10/17 bench 1x185, 3x205, 2x5x205, 4x205
9/13/17 bench 3x185, 5x205, 5x205, 3x4x205
9/17/17 Bench 5x135, 3x185, 3x205, 4x205, 5x205, 3x205, 6x185   
9/21/17 Bench 3x185, 1x205, 3x5x205, 2x4x205
9/24/17 Bench 3x185, 4x205, 5x205, 4x205, 6x185
9/28/17 Bench    3x185, 3x5x205
10/1/17 Bench 2x185, 4x205,5x205. 4x205, 4x205
10/11/17 Bench 3x185, 5x5x205
10/15/17 Bench 2x185, 5x205, 4x210, 3x210, 3x210, 7x185
10/22/17 Bench 3x185, 4x205, 3x205, 6x185, 7x185, 6x185   
10/29/17 Bench 6x185, 6x195, 6x195, 7x185, 7x185
11/5/17 Bench 5x205, 5x205, 3x205, 8x185, 5x185.
11/12/17 Bench 2x185, 5x205, 5x205, 4x205, 5x195, 5x195 
11/19/17 Dumbbell bench #60 3x8.
12/3/17 Bench 8x60, 8x60,  8x60
12/10/17 Bench 8x60, 8x60,  8x60.
12/17/17 Bench 5x135, 3x185, 3x205, 5x195, 5x195, 5x195
2/4/18 Bench 5x135, 5x185, 5x185, 5x185, 5x185, 5x185
2/11/18 Bench 5x135, 5x185, 5x185, 6x185, 6x185, 5x185.
2/18/18 Bench 5x135, 5x185, 5x185, 5x185, 5x185, 5x15
3/1/18 Bench 6x185, 6x185, 6x185, 6x185.
3/4/18 Bench 5x185, 7x185, 5x185, 6x185.
3/7/18 Bench  5x185, 6x195, 5x195, 5x195, 5x195.
3/25/18 Bench 5x185, 3x195, 7x185, 5x185, 6x185. 
3/29/18 Bench 6x185, 7x185, 7x185, 6x185, 6x185.
4/17/18 Bench 5x185, 6x195, 6x195, 6x195, 5x195.
5/4/18 Bench 5x135, 4x5x185 
5/11/18 Bench 5x185, 6x185, 6x185, 6x185
5/18/18 Bench 5x185, 5x195, 5x195, 5x195
5/25/18 Bench 5x185, 5x195, 5x195, 5x195, 3x195
6/7/18 Bench 3x185, 5x195, 5x195, 4x195, 2x185   
6/15/18 Bench 3x185, 4x200, 3x200, 3x200, 5x185.
6/22/18 Bench 3x185, 4x200, 4x200, 7x185
6/30/18 Bench 2x185, 1x205, 1x225, 0x235, 7x185
7/7/18 Bench 5x185, 4x195, 5x185, 6x185,
7/13/18 Bench 5x185, 4x195, 4x195, 6x185, 5x185
7/19/18 Bench 5x185, 6x185, 6x185, 5x185, 17x135.
7/27/18 Bench 5x185, 5x185, 5x185, 5x185.
8/2/18 Bench 3x185, 8x185, 10x185, 5x185.
8/5/18 Bench 5x185, 3x5x195.
8/10/18 Bench 3x185, 3x205, 1x225, 4x205, 8x185, 5x185. 
8/16/18 Bench 5x185, 4x205, 4x205, 3x205, 5x185
8/25/18 Bench 5x185, 4x205, 4x205, 4x205, 9x185
8/30/18 Bench 5x185, 5x205, 5x205, 3x205, 5x185, 12x155.
9/7/18 Bench 5x185, 4x205, 3x205, 7x185,
9/13/18 Bench 5x185, 4x205, 5x195, 4x195, 6x185.
9/16/18 Bench 3x185, 4x195, 5x195, 4x195, 2x185, 2x195.
9/21/18 Bench 5x185, 5x205, 5x205, 4x205, 4x205, 4x205.
9/30/18 Bench 5x185, 3x205, 5x195, 5x195, 5x195.
10/7/18 Bench 3x185, 5x205, 5x205, 5x205, 5x205, 5x205.
10/10/18 Bench 3x185, 2x205, 2x225, 4x205, 3x205, 5x185, 5x185.
10/19/18 Bench 3x185, 1x225, 4x205, 4x205, 4x205, 4x205, 4x205.
10/25/18 Bench 3x185, 1x225, 1x235, 0x240, 8x185, 6x185   
10/28/18 Bench 3x185, 5x205, 5x205, 5x205, 5x205, 5x205.
11/1/18 bench 4x210, 7x185, 7x185
11/8/18 Bench 3x185, 4x205,  5x195, 6x195, 6x195.
11/15/18 Bench 3x185, 5x205, 4x210, 4x210, 7x190.
11/17/18 Db bench 12x60, 12x60, 12x60.
11/22/18 Bench 3x185, 3x205, 7x195, 7x195, 6x195.
11/25/18 Bench 5x185, 5x205, 5x210, 3x210, 5x195.   
11/29/18 Bench 3x185, 4x205, 5x205, 4x205, 4x205. Dumbbell bench 12x70, 6x70 fat gripz
12/2/18 Bench 3x185, 5x205, 5x205, 1x225, 4x205.
12/6/18 Dumbbell bench 12x75, 9x75, Fat grips bench close grip 10x135, 10x165, 10x165, 10x165.
12/9/18 Bench 3x185, 2x225, 1x235, 1x240, 1x245, 2x225, 4x205, 3x205.
12/14/18 Bench 5x185, 5x205, 4x205, 5x205, 7x 195.
12/16/18 Bench (fat gripz) 8x185, 4x205, 8x185, 8x185.
12/20/18 Bench 5x185, 5x205, 5x215, 5x205, 2x205 (Paused) 5x205.
12/23/18 Bench 5x185, 5x205, 2x225, 5x205, 10x185.
12/27/18 Bench 5x185, 5x205, 4x215, 3x220, 3x215, 5x205, 8x185.
12/30/18 Bench 5x185, 4x205, 5x205, 5x205, 5x205.
1/3/19 Bench 5x185, 5x205, 5x215, 3x220, 3x215, 5x205, 8x185.
1/6/19 Bench 5x185, 5x205, 5x205, 5x205
1/10/19 Bench 5x185, 5x205, 5x215, 5x205, 10x185
1/17/19 Bench 3x185, 5x205, 4x215, 3x215, 5x205, 10x185.
1/25/19 Bench 5x135, 5x185, 6x205, 6x205, 6x205, 6x205, 6x205.
1/31/19 Bench 5x185, 5x205, 4x215, 5x215, 5x205, 10x185.
2/3/19 Bench 5x185, 5x205, 5x205, 5x205, 5x205, 5x205.
2/7/19 Bench 3x185, 1x225, 1x245, 0x250
2/14/19 Bench 5x185, 8x185, 8x185, 8x185.
2/21/19 Bench 5x185, 5x205, 5x205, 5x205, 5x205,
2/28/19 Bench 5x185, 5x205, 5x205, 5x205, 5x205.
3/7/19 Bench 5x185, 5x205, 5x210, 5x210, 5x210.
3/14/19 Bench 3x135, 1x225, 0x245, 2x225, 5x205, 5x205.
3/24/19 Bench 3x185, 5x205, 5x210, 2x225, 5x210, 5x205, 7x185.
4/4/19 Bench 3x185, 5x205, 5x205, 5x205.
4/11/19 Bench 5x185, 5x205, 2x225, 3x215,
4/18/19 Bench 10x135, 8x185, 8x185, 8x185.
4/25/19 Dumbbell bench 12x60, 12x60, 12x65, 12x65.
5/2/19 Bench 5x185, 5x205, 5x205, 3x215,
5/12/19 Bench 3x185, 5x205, 5x205, 5x195, 5x195.
5/18/19 Bench 3x185, 8x185, 8x185, 8x185,
6/15/19 Bench 5x135, 5x185, 5x205, 5x205, 5x195.
6/20/19 Bench 5x185, 6x185, 5x205, 7x185, 6x185.
7/7/19 Bench 5x185, 5x185, 5x185, 5x185, 5x185
7/14/19 Bench 5x185, 5x185, 5x185, 5x185, 5x185
7/20/19 Bench 5x185, 5x195, 5x195, 5x195, 5x195.
7/25/19 Bench 5x185, 3x195, 6x185, 6x185, 6x185.
8/10/19 Bench 5x185, 5x195, 5x195, 5x195, 5x195.
8/17/19 Bench 3x185, 6x195, 5x195, 5x195, 5x195, 4x195.
8/23/19 Bench 5x185, 5x195, 5x195, 5x195, 5x195, 5x195.
8/30/19 Bench 5x185, 5x195, 5x195, 5x195, 5x195, 5x195.
9/6/19 Bench 5x185, 5x200, 5x200, 5x200, 5x200,


ANCILLARY WORK lower
1/13/11 ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.
1/20/11 ham curl 110# 3x10, seated toe raisers 55# 3x10, reverse hyper BW+10 3X12
1/24/11 ham curl 110# 3x10, seated toe raisers 55# 3x10
2/3/11 ham curl 110# 3x8, seated toe raisers 65# 4x10, reverse hyper BW 3X12
2/6/11 ham curl 110# 3x10, seated toe raisers 65# 4x10, reverse hyper BW 3X12
2/13/11 walking lunges 135# 3x6
2/19/11 ham curl 110# 3x10, seated toe raisers 55# 3x12
3/3/11 ham curl 120# 3x8, seated toe raisers 70# 4x10
3/31/11 reverse hyper BW+5 20,15,15,15, ham curls 100# 3x10, lunges 135# 3x6
4/3/11 lunges 135# 3x6, seated toe raisers 55# 4x10
4/7/11 seated toe raisers 55# 3x12, reverse hyper BW+10 3x15
4/10/11 seated toe raisers 60# 4x10, reverse hyper BW+10 3x15
4/17/11  seated toe raisers 60# 4x12, reverse hyper BW+10 3x15
4/28/11  seated toe raisers 65# 3x10, reverse hyper BW+10 3x15
5/14/11  seated toe raisers 65# 3x10
5/21/11 seated toe raisers 65# 3x10
5/26/11 reverse lunges 135# 3x5, seated toe raisers 65# 3x10
5/30/11 reverse lunges 135# 3x5, seated toe raisers 65# 3x10
6/1/11 seated toe raisers 65# 3x10, reverse hyper BW+10 3x15
6/5/11 seated toe raisers 75# 4x10
6/9/11  seated toe raisers 70# 3x10, reverse hyper BW+10 3x15
6/12/11 reverse lunges 135# 3x5, seated toe raisers 75# 3x10
7/15/11 db lunge 50# 1x6
8/15/11 ham-curls 105# 4x10, standing calf raise 90# 4x10
8/22/11 ham-curls 105# 4x10, standing calf raise 90# 4x10
8/28/11 ham-curls 105# 3x10, standing calf raise 90# 4x12
9/13/11 reverse barbell lunge 135# 3x8, ham curl 105# 3x8, toe raisers standing 90# 3x10
9/17/11 BSS 40# 3x8, standing calf raise 90# 3x10
9/20/11 reverse barbell lunge 135# 3x8, ham curl 105# 3x8, toe raisers standing 90# 3x12
9/23/11 BSS 50# 3x8, standing calf raise 90# 3x12
9/27/11 reverse barbell lunge 135# 3x8, ham curl 115# 3x8, toe raisers standing 110# 3x10
10/1/11 BSS 60# 3x8, standing calf raise 110# 3x12
10/9/11 lower back hyper-extension bw 1x20, +5 15,20
10/23/11 lower back hyper BW+5 2x20
11/1/11 lower back hyper BW+5 2x20
11/13/11 ham curl 115# 4x8, standing toe raise 110# 4x10
11/20/11 ham curl 115# 4x8, standing toe raisers 110# 4x12
11/27/11 ham curl 115# 3x8, standing toe raisers 110# 3x10
12/4/11 ham curl 125# 3x8, seated toe raise 75# 3x10
12/11/11 ham curl 125# 3x8, standing calf raise 110# 3x10
12/15/11 ham curl 125# 3x8, standing calf raise 120# 3x12
12/17/11 ham curl 125# 3x8, standing calf raise 140# 3x10
12/22/11 ham curl 125# 3x8, standing toe raise 140# 3x12
12/26/11 ham curl 130# 3x7, seated toe raise 70# 3x10
12/30/11 ham curl 130# 3x8, standing calf raise 140# 3x12
1/2/12 ham curl 135# 3x8, seated calf raise 70# 3x10
1/6/12 ham curl 135# 3x6, standing toe raise 160# 3x10
1/9/12 ham curl 135# 3x8, standing toe raise 160# 3x10
1/26/12 ham curl 135# 3x8, standing toe raisers 140# 12,12,10
1/29/12 ham curl 135# 3x8, standing toe raisers 140# 3x10
2/2/12 ham curl 135# 3x8, seated toe raise 70# 3x10
2/5/12 ham curl 135# 3x8
2/9/12 ham curl 135# 3x7, seated toe raisers 70# 3x10
2/13/12 ham curl 140# 3x6, seated toe raisers 75# 3x10
2/19/12 ham curl 140# 3x6, seated toe raisers 75# 3x10
2/23/12 ham curl 140# 3x8, seated toe raise 70# 3x10
3/17/12 barbell lunge 135# 3x8, 1 legged calf raise BW+20 3x10
3/20/12  barbell lunge 140# 3x8
3/29/12 barbell lunge 135# 3x8
4/1/12 barbell lunge 135# 3x8
4/8/12 barbell lunge 145# 3x8
4/12/12 deadlift 5x185, (3)x6x225
4/19/12 deadlift 5x185, 6x225, 6x245, 6x245
4/23/12 barbell lunge 145# 3x8
5/1/12 deadlift 5x185, 5x235, 5x255, 5x255
5/20/12 barbell lunge 150# 3x8
5/25/12 deadlift 5x185, 5x225, 5x245, 5x245
5/28/12 barbell lunge 145# 3x8
5/31/12 deadlift 5x185, 5x225, 5x245, 5x245
6/4/12 barbell lunge 150# 3x8
6/7/12 barbell lunge 150# 3x8
6/14/12 barbell lunge 150# 3x6
6/21/12 barbell lunge 150# 3x6
7/6/12 barbell lunge 155# 3x6
7/20/12 barbell lunge 155# 3x6
8/3/12 barbell lunge 160# 3x6
9/1/12 barbell lunge 6x135,6x145, 6x150
9/9/12 barbell lunge 6x135, 6x145, 6x155, 6x160
9/14/12 barbell lunge 6x135, 6x150, 6x155
9/19/12 barbell lunge 6x135, 6x155, 6x165
9/21/12 GHR BW 2x6
9/26/12 barbell lunge 6x135, 6x155, 6x165, 6x165
9/28/12 GHR BW 3x6
10/2/12 barbell lunge 6x135, 6x145, 6x155
10/9/12 barbell lunge 6x135, 6x155, 6x165
10/12/12 calf raise 90# 4x15, GHR BW 3x6
10/16/12 barbell lunge 6x135, 6x155, 6x165, calf raise 140# 3x12
10/19/12 barbell lunge 6x135, 6x155, 6x165, calf raise 140# 3x12
10/23/12 barbell lunge 6x135, 6x155, 6x165, calf raise 12x140, 2x12x160
10/26/12 calf raise 3x12x160
10/30/12 GHR BW 3x6. calf raise 170# 3x12
11/3/12 barbell lunge 6x135, 6x155, 6x165, 6x175. calf raise 180# 4x12
11/6/12 barbell lunge 6x135, 6x155, 6x175. calf raise 180# 3x14
11/10/12 barbell lunge 6x135, 6x155, 6x175. calf raise 180# 3x15
11/13/12 GHR BW 3x6. calf raise 180# 3x15
11/18/12 barbell lunge 6x135, 2x6x175, calf raise 180# 4x15
11/20/12 GHR 3x8. calf raise 180# 3x10
11/27/12 barbell lunge 6x135, 6x165, 6x180. calf raise 15x180, 2x15x190. GHR BW 3x8
12/1/12 barbell lunge 6x135, 6x175, 6x185. calf raise 15x180, 3x15x190. GHR BW 3x8
12/5/12 calf raise 180# 3x12
12/7/12 barbell lunge 6x135, 6x175, 6x185. calf raise 190# 4x15. GHR BW 3x8
12/11/12 barbell lunge 6x135, 6x175, 6x185, 6x190. calf raise 200# 3x15. GHR BW 3x8
12/14/12 barbell lunge  6x175, 6x185, 6x
12/22/12 barbell lunge 5x135, 5x175, 5x185, 5x195. GHR BW 3x8. calf raise 180# 3x15
12/28/12 barbell lunge 5x135, 5x165, 5x175, 5x185. calf raise 15x180, 2x15x190
12/30/12 GHR BW 3x8. calf raise 3x12x200
1/4/13 GHR BW 3x8. calf raise 3x15x190
1/8/13 barbell lunge 5x135, 5x175, 5x185, 5x185. calf raise 200# 3x15
1/12/13 barbell lunge  5x175, 5x185, 5x195, 5x205. calf raise 200# 3x15
1/15/13 GHR BW 3x8. calf raise 210# 3x12
1/18/13 GHR BW 3x8. calf raise 210# 3x10
1/23/13 GHR BW 3X8. calf raise 210# 2x15
1/25/13 barbell lunge 5x135, 5x175, 5x190, 5x200.
1/29/13 GHR BW 3x8. calf raise 210# 3x15
2/5/13 GHR BW 8,8,10. barbell lunge 5x135, 5x175, 5x195, 5x195
2/8/13 GHR BW 8,10,10
2/13/13 GHR BW 3x8. calf raise 210# 3x15
2/19/13 barbell lunge 5x135, 5x175, 5x185, 5x195. calf raise 220# 3x12
2/22/13 barbell lunge 5x135, 5x175, 5x190, 5x200. calf raise 220# 3x12
2/26/13 GHR BW 3x10
3/1/13 barbell lunge 5x135, 5x175, 5x185, 5x195. calf raise 3x10x230
3/8/13 GHR BW 3x8. calf raise 230# 3x10
3/12/13 GHR BW 2x8, x10. calf raise 220# 3x12
3/20/13 GHR BW 3x8
3/28/13 GHR BW 3x8. calf raise 180# 3x15
4/4/13 GHR BW 8, 10,10. calf raise 180# 3x15
4/5/13 powertec squat machine 8x90, 8x130, 8x180, 8x180
4/8/13 GHR BW 3x10. powertec squat machine 180# 3x8. calf raise 180# 3x12
4/11/13 GHR BW 3x10. powertec squat 200# 2x8. calf raise 200# 2x12
4/15/13 GHR BW 3x8
4/18/13 GHR BW 3x8
4/22/13 calf raise 180# 3x15
4/30/13 GHR BW 3x8
5/3/13 GHR BW 2x8
5/6/13 GHR 2x10
5/9/13 GHR BW 3x10
5/14/13 barbell lunge 5x135, 5x155, 5x175, 5x185
5/16/13 GHR BW 3x10. calf raise 180# 3x12
5/23/13 GHR 3x10. calf raise 140# 3x20
6/1/13 GHR BW 3x12. calf raise 140# 3x20
6/4/13 GHR BW 3x15
6/7/13 calf raise 140# 1x20
6/22/13 barbell lunge 5x135, 5x145, 5x155. calf raise 140# 3x20
6/25/13 barbell lunge 5x135, 5x155, 5x165, 5x175
6/30/13 barbell lunge 5x135, 5x155, 5x175. calf raise #140 3x20
7/5/13 GHR BW 3x12
7/10/13 GHR BW 3x12, calf raise #140 3x20
7/14/13 barbell lunge 5x135, 5x155, 5x165. calf raise 140# 3x20
7/17/13 barbell lunge 5x135, 5x155, 5x175. calf raise 150# 3x20
7/23/13 barbell lunge 5x145, 5x165, 5x185. calf raise 160# 3x20
7/26/13 barbell lunge 5x145, 5x165, 5x185. calf raise 160# 3x20
7/30/13 barbell lunge 5x150, 5x170, 5x190. calf raise 160# 3x20
8/2/13 barbell lunge 5x150, 5x170, 5x190. calf raise 160# 3x20
8/6/13 GHR BW 3x15. calf raise 170# 3x20
8/15/13 GHR BW 3x15. calf raise 170# 3x20
8/19/13 GHR BW 3x12. calf raise 170# 3x20
8/26/13 barbell lunge 5x155, 5x170, 5x190. calf raise 180# 3x20
8/29/13 barbell lunge 5x155, 5x175, 5x195. calf raise 180# 2x20
9/2/13 calf raise 180# 2x20
9/7/13 barbell lunge 5x155, 5x175, 5x195. calf raise #180 2x20
9/10/13 barbell lunge 5x155, 5x175, 5x195
9/17/13 GHR 3x10
9/21/13 barbell lunge 5x155, 5x175, 5x195. calf raise 180# 3x20
9/24/13 GHR 3x10
10/15/13 calf raise 180# 3x20
10/18/13 barbell lunge 5x135, 5x165, 5x185, 5x195. calf raise 180# 3x20
10/22/13 barbell lunge 5x135, 5x165, 5x185, 5x195. calf raise 200# 2x20
10/26/13 barbell lunge 5x135, 5x165, 5x185, 5x195, calf raise 200# 3x20
10/29/13 calf raise 20x180, 2x20x200
11/2/13 calf raise 20x180, 2x20x200
11/6/13 calf raise 200# 3x20
11/9/13 calf raise 200# 3x20
11/13/13 barbell lunge 6x135, 6x155, 6x175. calf raise 200# 3x20
11/16/13 barbell lunge 5x165, 5x185, 5x195. calf raise 20x200, 2x20x210
11/19/13 barbell lunge 5x135, 5x175, 5x195, 1x195. calf raise 210# 3x20
11/23/13 calf raise 20x210, 2x20x220
11/27/13 calf raise 220# 3x20
11/30/13 calf raise 220# 2x15
12/21/13 calf raise 200# 3x20
1/4/14 barbell lunge 5x135, 2x5x155. calf rasie 180# 3x20
1/7/14 calf raise 180# 3x20 
1/11/14 barbell lunge 5x135, 5x155, 2x5x175. calf raise 20x180, 3x20x200
1/14/14  barbell lunge 5x135, 5x165, 5x185
1/18/14 barbell lunge 5x135, 5x165, 2x5x185. calf raise 200# 3x20
1/21/14 powertec squat 12x90, 12x140, 2x12x160. calf raise 200# 3x20
1/25/14 barbell lunge 5x135, 5x165, 2x5x185. calf raise 210# 3x20
1/29/14 barbell lunge 5x135, 5x165, 5x195, 5x195. calf raise 210# 3x20
2/1/14 barbell lunge 5x135, 5x175, 5x195, 5x205. calf raise 230# 3x15
2/7/14 powertec squat 6x90, 6x140, 6x180
2/11/14 barbell lunge 5x135, 5x175, 5x195. calf raise 210# 3x20
2/15/14 calf raise 210# 3x20
2/19/14 barbell lunge 3x135, 5x175, 5x195, 5x200, 5x205. calf raise 230# 3x15
2/22/14 power clean 5x95, 5x95, 5x115, calf raise 230# 3x15
2/25/14 barbell lunge 3x135, 5x175, 5x195, 5x205. calf raise 240# 3x15
3/4/14 power clean 5x95, 5x115, 5x125, deadlift 5x185, 3x8x205
3/6/14 barbell lunge 3x135, 3x175, 5x195, 5x205
3/15/14 calf raise 230# 3x15
4/2/14 GHR 1x5
4/5/14 calf raise 180# 3x20
4/23/14 barbell lunge 135# 4x6
4/29/14 barbell lunge 135# 7,8,8. calf raise 180# 2x15
5/3/14 barbell lunge 8x135, 8x145, 8x155. calf raise 15x180, 3x15x200
5/6/14 barbell lunge 5x135, 8x155, 8x165. calf raise 15x200, 15x220, 15x220
5/10/14 barbell lunge 5x135, 8x155, 8x175, 8x185. calf raise 3x15x220
5/17/14 calf raise 220# 1x15
5/20/14 barbell lunge 5x135, 8x165, 8x185, 5x195. calf raise 220# 1x15
5/24/14 barbell lunge 5x135, 8x165, 8x185
5/31/14 barbell lunge 8x155, 8x175, 5x190
6/11/14 barbell lunge 8x155, 8x175, 8x190
6/14/14 barbell lunge 8x155, 8x175, 8x195
6/17/14 barbell lunge 8x160, 8x180, 8x200
6/21/14 barbell lunge 6x165, 6x195, 6x205
6/28/14 barbell lunge 6x155
7/12/14 barbell lunge 6x135,6x155, 6x175
7/16/14 barbell step up 10x95, 2x10x105
8/3/14  barbell step up 3x10x105
8/15/14 barbell step up 10x105, 2x10x110
8/16/14 calf raise 90# 3x20 140# 2x20
8/22/14 calf raise 3 sec pause 5x90, 5x140, 5x180, 2x5x190
8/26/14 barbell lunge 3x10x135. calf raise 3 sec pause 5x90, 5x140, 5x180, 2x5x190
8/30/14 barbell lunge 10x135, 2x10x145. calf raise 3 sec pause 5x180, 4x5x200
9/28/14 calf raise 180# 3x5
10/5/14 barbell lunge 135# 3x10. calf riase 5x180, 4x5x200
10/9/14 barbell lunge 10x135, 2x10x140 calf raise 5x180, 2x5x200
10/14/14 barbell lunge 3x10x140
10/18/14 barbell lunge 3x10x155
11/4/14 barbell lunge 3x10x155
11/9/14 barbell lunge 3x8x155
11/16/14 barbell lunge 3x10x160
11/23/14 barbell lunge 3x10x165
11/30/14 barbell lunge 3x10x155
12/6/14 barbell lunge 10x165, 10x165, 8x165
12/13/14 calf raise 180# 3x12. powertec squat 180# 4x8
12/21/14 barbell lunge 3x10x155
12/28/14 barbell lunge 3x8x155
1/4/15 barbell lunge 10x155, 3x8x165
1/10/15 barbell lunge 8x165, 2x10x165
2/15/15 barbell lunge  3x8x175
2/22/15 barbell lunge 3x8x175
3/1/15 barbell lunge 3x7x185
3/28/15 barbell lunge 8x155, 2x8x165. calf raise 3x10x140
4/4/15 barbell lunge 8x155, 3x8x175. calf raise 4x10x140
4/11/15 calf raise 3x10x140
4/14/15 calf raise 4x10x160
4/19/15 barbell lunge 3x8x175. calf raise 3x10x160
5/6/15 calf raise 5x10x180
5/9/15 barbell lunge 3x8x175. calf raise 3x10x180
6/13/15 barbell lunge 8x175, 2x10x175
6/17/15 barbell lunge 3x8x185
6/20/15 barbell lunge 3x8x185
6/27/15 barbell lunge 8x195, 8x195, 6x195
7/4/15 barbell lunge 8x195, 2x8x200
8/1/15 barbell lunge 3x8x185
8/5/15 barbell lunge 3x8x195
8/8/15 barbell lunge 3x8x200
8/15/15 barbell lunge 3x6x200
9/3/15 calf raise 180# 3x10
9/6/15 barbell lunge 8x195, 7x195
9/10/15 barbell lunge 6x195, 8x195
9/13/15 barbell lunge 8x195, 8x195
9/26/15 barbell lunge 7x195, 2x8x195
10/3/15 barbell lunge 3x8x200
10/28/15 barbell lunge 3x6x195
11/22/15 barbell lunge 3x6x195
11/27/15 barbell lunge 3x6x200
12/5/15 barbell lunge 3x6x200
12/19/15 barbell lunge 4x6x205
12/23/15 barbell lunge 3x6x205
1/2/16 barbell lunge 3x6x205
1/10/16 barbell lunge 2x6x195
1/23/16 lunge 3x8x185
2/14/16 barbell lunge 6x185, 2x8x185, calf raise 5x10x140
2/17/16 calf raise 5x10x160
2/20/16 calf raise 5x10x160
2/23/16 calf raise 5x12x160
2/27/16 calf raise 12x160, 4x12x170
3/9/16 calf raise 5x12x160
3/12/16 calf raise 3x12x170
3/26/16 calf raise 5x12x160
3/29/16 calf raise 3x12x170
4/1/16 barbell lunge 4x8x185. calf raise 3x10x170
4/6/16 barbell lunge 3x8x185. calf raise 1x10x180
4/9/16 calf raise 4x10x180
4/16/16 calf raise 3x10x180
4/23/16 calf raise 4x12x180
5/1/16 calf raise 3x12x190
5/15/16 calf raise 4x12x180
5/18/16 calf raise 3x10x200
5/29/16 calf raise 4x10x200
6/4/16 deadlift 5x185, 5x225, 3x245. calf raise 4x10x200 
6/8/16 barbell hip thrust 3x10x95
6/15/16 powertec squat 3x8x180. calf raise 12x180
7/10/16 barbell lunge 5x135, 3x6x185. calf raise 3x10x180
7/14/16 barbell lunge 3x5x195. calf raise 2x10x190
8/13/16 deadlift 5x185, 3x5x225. calf raise 3x12x180
8/16/16 deadlift 5x185, 5x225, 3x5x235
8/20/16 deadlift 5x185, 5x225, 5x240, 3x240
8/23/16 deadlift 1x185, 1x225, 1x245, 1x265
8/27/16 deadlift 3x185, 3x225, 3x5x245
8/30/16 deadlift 3x185, 3x225, 5x245, 4x255
9/4/16 deadlift 3x15, 3x225, 5x245, 3x5x255
9/7/16 deadlift 3x185, 3x225, 1x245, 1x255, 5x275MSEM
9/10/16 deadlift 3x185, 3x225, 5x245, 5x255, 5x255
9/14/16 deadlift 3x185, 3x225, 1x245, 1x255, 1x275, 3x5x255
9/20/16 deadlift 3x185, 3x235, 5x255, 2x5x265
9/25/16 deadlift 3x185, 3x235, 5x255, 3x5x265
10/2/16 deadlift 3x185, 3x235, 5x260, 3x270
10/5/16 deadlift 3x185, 3x235, 1x255, 1x275
10/9/16 deadlift 3x185, 3x235, 3x5x265
10/15/16 deadlift 3x185, 3x235, 2x5x255
10/30/16 deadlift 3x185, 3x235, 5x255, 2x5x265
11/6/16 deadlift 3x185, 3x235, 3x5x260
11/12/16 deadlift 3x185, 3x235, 1x255, 1x265, 3x5x265
11/20/16 deadlift 3x185, 3x235, 5x265, 5x275, 5x275
11/25/16 deadlift 3x225, 1x255, 5x265, 2x5x275
12/4/16 deadlift 3x235, 1x265, 1x275, 4x5x275
12/18/16 Deadlift 3x185, 3x235, 5x255, 4x5x265
12/24/16 deadlift 1x5x235
12/29/16 deadlift 1x10x240
1/2/17 deadlift 1x10x245
1/7/17 deadlift 1x10x250
1/12/17 deadlift 1x10x255
1/26/17 deadlift 1x5x255
1/31/17 deadlift 1x5x260
2/4/17 deadlift 1x5x265
2/9/17 deadlift 3x185, 3x235, 1x255, 0x270
2/14/17 deadlift 1x5x270
2/22/17 deadlift 1x5x275
3/22/17 deadlift 3x185, 3x235, 5x250
3/28/17 Deadlift 3x185, 2x235, 5x255
4/10/17 deadlift 3x185, 3x235, 5x255
4/15/17 deadlift 3x185, 3x235, 5x260
4/23/17 Deadlift 3x185, 3x235, 1x255, 5x265
4/30/17 deadlift 3x185, 3x235, 1x255, 5x270
5/9/17 deadlift 3x185, 3x235, 1x265, 5x275
5/14/17 deadlift 2x235, 1x265, 5x280
5/20/17 Deadlift 3x185, 3x235, 3x255, 3x275, 3x285
5/25/17 deadlift 2x235, 1x255, 1x275, 1x295, 1x305
5/29/17 deadlift 3x235, 3x275, 3x5x275
6/11/17 Deadlift 3x185, 5x235, 5x235, 5x235
6/15/17 deadlift 3x185, 3x235, 3x5x255. calf raise 90# 3x20
6/17/17 trap bar deadlift 5x235, 5x255, 4x5x275
6/20/17 trap bar deadlift 3x235, 1x255, 5x5x280
6/22/17 trap bar deadlift 3x235, 1x255, 5x5x285
6/25/17 trap bar deadlift 3x235, 1x275, 5x5x290
6/29/17 trap bar deadlift 3x235, 1x255, 1x275, 5x5x295
7/2/17 trap bar deadlift 3x235, 1x275, 3x5x300
7/6/17 Trap bar deadlift 3x235, 1x275, 5x5x305
7/9/17 trap bar deadlift 1x275, 1x305, 3x3x310
7/16/17 trap bar deadlift 3x185, 3x235, 3x8x275
7/22/17 trap bar deadlift 3x185, 3x235, 3x8x280
7/31/17 trap bar deadlift 3x185, 3x235, 3x8x285
8/5/17 barbell lunge 5x135, 4x5x185
8/7/17 trapbar deadlift 3x235, 3x275, 3x8x290
8/12/17 lunge 3x185, 5x5x190
8/14/17 trapbar deadlift 3x235, 1x275, 3x8x295
8/19/17 lunge 4x135, 1x185, 4x5x195
8/21/17 trapbar deadlift 1x235, 1x275, 3x295, 3x315, 3x325
8/28/17 trapbar deadlift 3x235, 1x275, 4x8x300
9/3/17 trapbar deadlift 3x235, 1x275, 3x8x305
9/10/17 trapbar deadlift 3x235, 3x5x275
9/14/17 deadlift 3x185, 3x235, 3x8x235
9/17/17 Deadlift 3x5x245
9/21/17 Trap bar deadlift 3x185, 3x235, 5x275, 5x285, 5x295
9/23/17 Deadlift 3x185, 1x225, 5x245, 5x255, 5x255, 5x255
9/23/17 Reverse hyper 10, 12+5#, 12+5#
9/30/17 Deadlift 1x225, 1x245, 5x255,
10/1/17 Reverse hyper BW 10, 10, 10
10/14/17 Reverse hyper +5x15, +5x15
10/21/17 Reverse hyper +5x20, +5x20
10/28/17 Reverse hyper +5x20, +5x20
11/4/17 Leg press 8x225, 10x225, 10x225
11/11/17 Reverse hyper +10x15,  +10x15. Leg press 15x270, 15x270
12/2/17 Deadlift 5x185, 5x225, 5x225, 5x235, 5x235. Reverse hyper +10#x20, +10#x15, Leg press 8x370, 8x370
12/30/17 Reverse hyper +10x15, +10x15.
1/6/18 Deadlift 5x185, 5x235, 5x245, 5x245, 5x245, 5x245.
1/13/18 Deadlift 5x185, 5x235, 5x255, 5x255, 3x255
1/28/17 Dumbbell lunge 50# 4x6
2/10/18 Deadlift 5x185, 5x235, 5x235, 5x235, 5x235, 5x235
2/17/18 Dumbbell lunge 6x50, 6x50
3/1/18 Trap bar dead 10x185, 10x235, 10x235, 10x235, 10x235.
3/7/18 Trap bar deadlift  5x10 x255
3/24/18 Deadlift 5x185, 6x235, 6x235, 6x235, 6x235. Reverse hyper. +10x 15, +10x15, +10x15.
4/15/18 Deadlift 5x195, 8x235, 8x235, 8x235, 8x235.. Reverse hyper BW 12,  12,  12.
5/10/18 Deadlift 5x185, 5x235, 5x235, 5x235, 5x235.
5/17/18 DB lunge 5x50,  5x50, 5×50. Reverse hyper +10x10,  +10x10,  +10x10
5/24/18 Deadlift 5x185, 4x5x235
5/31/18 DB lunge 6x50, 6x50.
6/3/18 Deadlift 5x185, 5x235, 5x255, 1x255.
6/9/18 Barbell lunge 6x135, 6x135.
6/14/18 DB  lunge  6x55, 6x55, 6x55.
6/21/18 Deadlift 6x225, 6x225, 5x245
6/29/18 Dumbbell lunge 6x55, 6x55, 6x55.
7/6/18 Deadlift 5x185, 5x235, 5x235, 5x235.
7/8/18 Dumbbell lunge 12x55, 12x55.
7/12/18 Deadlift 5x185, 5x235, 5x235, 1x275, 5x235.
7/20/18 Deadlift 5x185, 6x235, 6x235, 6x235.
7/26/18 Deadlift 5x185, 6x235, 3x255, 3x255.
7/29/18 Lunge 6x60, 6x60, 6x60
8/3/18 Deadlift 5x185, 6x235, 5x255, 5x235.
8/9/18 Deadlift 5x225, 5x245, 5x245, 5x245
8/12/18 Dumbbell lunge 6x50, 6x50
8/17/18 Deadlift 5x205, 4x255, 7x225, 6x225
8/31/18 Deadlift 6x225,  6x245, 5x255, 3x255.
9/6/18 Deadlift 6x225, 6x245, 6x255, 6x255, 5x255. 
10/5/18 Deadlift 5x185, 6x235, 6x235, 6x235, 6x235.
10/13/18 Deadlift 5x185, 5x235, 5x235   
10/26/18 Deadlift 5x185, 5x235, 5x235. 
12/21/18 Deadlift 10x135, 10x135, 10x135, 10x135
12/28/18 Deadlift 10x135, 10x185, 10x185, 10x185.
1/4/19 Deadlift 10x185, 10x205, 10x205.
1/11/19 Kettlebell swing 20x20, 30x20, 40x20, 45x20 Deadlift 5x225, 5x225, 5x225.
1/19/19 Kettlebell swing 3x20x50. Deadlift 5x185, 6x225, 6x225, 8x225.
1/26/19 Kettlebell swing 3x20x50. Deadlift 5x185, 6x225, 6x235, 6x245, 6x245.
2/1/19 Kettlebell swing 3x20x50. Deadlift 5x135, 5x205, 5x255, 5x255
2/8/19 Kettlebell swing 20x50, 20x50, 20x50. Leg press 12x270, 12x270, 12x270.
2/15/19 BSS 5x30, 6x30, 6x30, 6x30
2/22/19 Kettlebell swings 2x20x50. Deadlift 5x185, 6x235,  5x255, 5x265.
3/1/19 Barbell lunge 8x40, 8x40, 8x40. Leg press 12x270, 12x270, 12x270.
3/8/19 Deadlift 6x205, 6x225, 5x245, 5x245, 5x245. Box jump (12base) 5, 5, 5, 5.
3/15/19 Kettlebell swings 3x20x50 Deadlift 5x185, 5x235, 5x255, 5x255,
3/23/19 BSS 6x35, 6x35, 6x35, 6x35.
3/31/19 Deadlift 5x185, 5x235, 5x255, 5x255, 5x255, 5x235.
4/5/19 Deadlift 5x135, 5x235, 5x235, 5x235.
4/12/19 Kettle bell swings 4x25x50
4/19/19 Dumbbell Lunges 6x45, 6x45, 6x45.
4/26/19 Deadlift 5x185, 5x235, 6x235, 1x305.
5/3/19 Deadlift 3x6x225,
5/11/19 Deadlift 5x225, 5x225, 5x225.
5/24/19 Lunges 3x6x45,
6/2/19 Deadlift 5x185, 6x225, 6x225, 6x225.
6/16/19 Deadlift 5x185, 5x235, 5x255, 5x255, 5x255. Reverse hyper 15, 15, 15.
7/5/19 Reverse hyper 15, 15, 15.
8/31/19 Reverse hyper 20, 20, 15
9/14/19 reverse hyper 20, 15, 15.

ANCILLARY WORK upper

1/15/11 pull up BW 8,8,6, Dips BW 3 X 15, Seated cable row 8 x 120#, (2) 10 x 100#. curls 20# 3 x 10
1/21/11 pull up BW 10,8,8, Dips BW 4 x15, seated cable row 100# 3 x 10. Curls 25# 3x10
1/28/11 pull up BW 10,8,8, Dips BW+4 4 x15, Curls 25# 3x10
2/6/11 pull up BW 8,8,6, Curls 25# 3x10
2/10/11 pull up BW 10,8,7, Dips BW 4x20, Curls 30# 3x8
2/19/11 pull up BW 10,8,7,  Curls 30# 3x10
3/3/11  pull up BW 10,8,7, Curls 30# 1x10
3/6/11 pull up BW 10,8,5, Dips BW 3x15, curls 30# 10,8,8
3/10/11 curls 30# 10,10,7
3/13/11 curls 10,7,7
4/3/11 pull ups BW 10,8,6
4/7/11 pull ups BW 10,9,8
4/10/11 pull ups BW 10
4/17/11 pull ups BW 10,9,7
4/28/11 pull up BW 10,8,6, Curls 25# 10,10,8, cable row 100# 3x10
5/14/11 pull ups BW 9,8,7
5/26/11 seated cable row 10x100, 2x10x120
5/30/11 seated cable row 120# 3x10, dips BW 3x15
6/1/11 pull ups BW 10,10,6, curls 10x25#'s ,10x30, 5x30
6/5/11 seated cable row 120# 3x10
6/9/11 pull ups BW 10,8,7
6/12/11 cable row 140# 3x8
6/16/11 pull up BW+10  7,6,5,  dips BW+25  12,12,6,  military machine 50#  6,5,4
6/23/11 pull up BW+10= 8,6  BW= 6,    dips BW+25 12,12,10
6/28/11 mod grip pull up BW 10,6,5. dips BW+25 12,12,10
7/15/11 pull up BW 10,8,7
7/18/11 mod grip pull up BW 3x6
7/23/11 mod grip pull up BW 10,8, 7
7/28/11 mod grip pull up BW 10, 7. dips BW 2x20
7/31/11  mod grip pull up BW 10,8,8 . dips BW 3x20
8/18/11 pull up BW 3x8
8/22/11 standing overhead press 65# 3x10
8/28/11 standing overhead press 85# 10,10,8
9/7/11 standing overhead press 85# 3x10, pull up BW 3x10
10/1/11 mod grip pull up BW 8,8,7, standing overhead press 95# 8,8,7
10/9/11 pull up BW 8,6,7
10/17/11  pull up BW 3x10
10/22/11 pull up BW 10,8,8,8. dips BW 4x20
11/1/11  pull up BW 10, 8, 8,
11/5/11 pull up BW 3x9. Dips BW 3x20
11/12/11 pull up BW+10  reps 8,8,7,7,  overhead press standing 95# 10,10,8
11/19/11 pull up BW+10 4x8, hang clean and press 95# 3x10, dips BW+10 3x15
11/26/11 pull up BW+10 3x8, dips BW+10 3x15
12/4/11 pull up BW 10,8,8
12/10/11 pull up BW+10 3x8, standing overhead press 95# 10,10,9, dips BW+10 3x15
12/15/11 pull up BW 3x8
12/17/11 standing overhead press 95# 3x10, pull up BW+10 3x6, dips BW+10 3x15
12/22/11 mod grip pull up BW 10,8,8
12/26/11 mod grip pull up BW 3x8
1/11/12 pull up BW+10 3x8
1/15/12 pull up BW 3x8, dips BW+10 3x20
1/19/12 pull up BW 3x8, dips BW+10 3x15
1/29/12 cable row 140# 3x10
2/2/12 cable row 140# 3x10, mod grip pull up BW 3x6
2/9/12 pull up BW 1x8
2/21/12 pull up BW+10 3x8, dips BW+20 3x12
2/26/12 pull up BW+10 3X6, dips BW+20 3x10
3/18/12 pull up BW 3x10, overhead press 95# 8,7,6, seated cable row 140# 10,10,8
3/22/12 pull up BW 12,10,10, overhead press 95# 10,10,9
3/26/12 pull up BW 10,10,9, overhead press 95# 3x10, seated cable row 120# 3x10
3/30/12 pull up BW 4x10, overhead press 95# 3x12
4/4/12 pull up BW 4x12, standing overhead press 105# 3x10
4/9/12 pull up BW 3x12, overhead barbell press 105# 3x10
4/14/12 pull up BW 3x12, overhead barbell press 110# 3x10
4/21/12 pull up BW 4x12, overhead press 115# 3x8
4/26/12 pull up BW 15,10,10, barbell overhead press 115# 6, 105# 7,6
5/3/12 pull up BW 15,12,10, overhead press 10x95, 8x105, 8x105
5/8/12 pull up BW 15,15,12, overhead press 105# 3x8
5/13/12 pull up BW 3x12, overhead press 105# 3x10
5/17/12 pull up BW 15,15,12,overhead press 110# 4x8
5/26/12 pull up BW 3x15
6/10/12 overhead press 5x80, 5x90, 12x105, pull up BW 3x10, dips BW 3x20
6/12/12 barbell row 95# 3x10
6/14/12 overhead press 5x85, 5x100, 10x110, pull up BW 3x12, dips BW 3x25
6/23/12 overhead press 5x95, 3x105, 8x115, pull up BW 3x15, dips BW 2x30, 50 push ups
6/26/12 barbell row 95# 3x10
6/30/12 overhead press 5x45, 5x60, 5x75, pull up BW 3x6, dips BW 3x10
7/8/12 overhead press 5x85, 5x100, 10x110, pull up BW+10 12,10,9, dips BW+10 3x15
7/15/12 overhead press 5x95, 5x105, 8x120, pull up BW+10 3x12, dips BW+10 3x25
7/22/12 overhead press 5x100, 3x110, 6x125, pull up BW+10 3x12, dips BW+10 3x25
8/5/12 overhead press 5x90, 5x105, 7x120, pull up BW+20 3x8, dips BW+20 3x15
8/12/12 overhead press 3x100, 3x110, 5x125
8/29/12 pull up BW+20 10,8,8, dip BW+20 20,15,15
9/3/12 overhead press 95# 8,10,10, pull up BW+20 3x8
9/12/12 pull up BW 3x15
9/17/12 pull up BW+20 10,9,9, dips BW+20 3x15
9/25/12 pull up BW+20 10,8,8, overhead press 10x95, 8x105, 8x105
9/28/12 wide grip pull up BW 3x10
10/2/12 pull up BW+20 8,8,7
10/12/12 pull up BW 3x12
10/16/12  pull up BW 3x12
10/20/12 pull up BW 3x6
10/26/12 pull up BW 3x12
10/27/12 overhead press 3x10x95
11/3/12 pull up BW+10 3x10
11/13/12 push up BW 4x50. chin up BW+20 8,6,8
11/18/12 push up BW 3x50
11/20/12 pull up BW 3x12
11/23/12 push up BW 3x50.
12/5/12 pull up BW 12,8
12/15/12 pull up BW+10 3x12. dips BW+10 3x25
12/29/12 pull up BW+20 3x10. dips BW+20 3x15
1/5/13 pull up BW+10 3x10. dips BW+10 3x15
1/13/13 pull up  BW+20 3x10. dip  BW+20 3x20
2/17/13 pull up BW+20 3x8. dips BW+20 3x15
3/3/13 pull up BW 3x12. dips BW 2x25
4/4/13  pull up BW 12,12,10
4/5/13 overhead press 95# 1x8, 3x6
4/6/13 dips BW 5x15. push ups BW 5x15
4/7/13 push ups x 100
4/11/13 push ups BW  3x25,. dips BW 3x15
4/13/13 pull up BW 4x12. push up 4x30
4/15/13 push up 3x51
4/18/13 push up 2x54. pull up 10,9
4/22/13 push up 52, 58. wide grip pull up 2x10
4/25/13 push up 54, 54, 40. wide grip pull up 3x10
4/30/13 push up 3x50
5/23/13 pull up BW 4x12
6/1/13 pull up BW 4x12
6/7/13 push up BW (1min)3x68
6/11/13 push up 1min = 74
8/15/13 pull up BW 20, 15, 10
8/19/13 pull up BW 19, 12, 10
9/24/13 pull up BW 3x12
10/12/13 pull up BW 3x10
11/9/13 pull up BW 12,12,12,10
11/16/13 pull up BW 3x12
11/23/13 wide grip pull up BW 4x10. dips BW 4x25
11/27/13 pull up wide grip BW 3x12. dips BW 3x30
12/4/13 pull up wide grip 4x12, dips 4x25
12/7/13 push ups 4x25, pull up 10,8,8,10, dip 4x20
12/10/13 pull up 4x12, dips 3x25
12/11/13 push up 4x40
12/15/13 chin up 4x12. push 4x40. dips 3x20
12/17/13 chin up 4x12. push up 3x50. dips 4x25
12/21/13 chin up 4x12. dips 20,25,30,30
12/24/13 push 3x50. chin up 4x12. dips 3x30
1/16/14 push up 3x40, pull up 3x10, dips 3x20
1/20/14 push up 3x45. pull up 4x12. dips 2x30
1/23/14 chin up 4x12. dips 4x30. push up 4x35
1/29/14 push up 3x50. chin up 4x12. dips 3x30
2/10/14 push up 4x50. pull up 4x10
2/17/14 hang clean and press 95# 3x8. pull up BW 4x10
3/9/14 pull up (wide grip) 3x10. dips 3x25
3/16/14 push up 50, 50, 30, 30, chin up 4x10, dips 3x25
3/19/14 BW row 4x10. wide grip pull up 4x6
3/23/14 BW row 10,10,10,12
3/28/14 pull up BW 4x12
8/24/14 barbell row, 95# 3x8, 2x10
8/31/14 barbell row 5x8x105
9/7/14 barbell row 95# 5x10
10/11/14 barbell row 95# 5x10
11/1/14 barbell row 95# 4x10
11/11/14 barbell row 95# 4x10
11/15/14 barbell row 4x10x100
11/28/14 barbell row 4x8x105
12/7/14 barbell row 4x8x105
12/14/14 barbell row 4x8x105, 10x105
12/20/14 barbell row 4x10x105
5/6/15 preacher curl 3x12x60
5/23/15 curl 60# 8,10,10
9/26/15 bar pull up 3x8
10/3/15 bar pull up 3x11
10/5/15 bar pull up 2x10
10/6/15 bar pull up 3x11
10/10/15 bar pull up 3x11
10/12/15 bar pull up 2x12
10/18/15 overhead press 4x8x95
10/24/15 overhead press 4x8x95
11/8/15 overhead press 4x8x95
11/21/15 overhead press 8x95, 2x10x95
11/28/15 overhead press 3x8x100
11/29/15 bar pull up 2x10
12/13/15 overhead press 4x8x100
12/26/15 overhead press 4x8x100. bar pull 4x8xbw
12/22/16 row 5x5x95
12/24/16 ohp 5x5x65
12/26/16 row 5x5x105
12/29/16 ohp 5x5x70
12/31/16 row 5x5x110
1/2/17 ohp 5x5x75
1/5/17 row 5x5x115
1/7/17 ohp 5x5x80
1/10/17 row 5x5x120
1/12/17 ohp 5x5x85
1/14/17 row 5x5x125
1/26/17 ohp 5x5x85
1/31/17 ohp 5x5x90
2/2/17 row 5x5x100
2/4/17 ohp 5x5x95
2/7/17 row 5x5x105
2/9/17 ohp 5x5x100
2/11/17  row 5x5x110
2/14/17 ohp 5x5x105
2/19/17 row 5x5x115
2/21/17 ohp 5x5x110
2/23/17 row 5x5x120
2/26/17 ohp 5x5x115
3/5/17 row 5x5x125
3/12/17 ohp 4x120, 5x120, 3x4x120
3/20/17 Row 5x5 110
3/22/17 ohp 5x5x105
3/26/17 row 5x5x115
3/28/17 Ohp 5x5 110
4/8/17 row 5x5x115
4/10/17 ohp 5x5x95
4/13/17 row 5x5x120
4/15/17 ohp 5x5x100
4/22/17 Row 5x5x125
4/23/17 Ohp 5x5x105
4/25/17 row 5x5x130
4/30/17 ohp 5x5x110
5/9/17 ohp 5x5x115
5/11/17 row 3x5x135
5/14/17 ohp 4,5,4,4,4x120
8/5/17 pull up BW 4x8
8/12/17 pull up 10, 8, 8, 8
9/13/17 row 3x5x135
9/17/17 Pull up BW 2x3
9/24/17 Row (cali gym) 8x70, 8x70, 8x70
9/30/17 Pull up BW 8,5, 5. Hang clean and press 95# 8, 8, 5
10/1/17 Row 70# 8,8,8
10/15/17 Row barbell 5x135, 5x135, 5x135
10/22/17 Pull bw 8, 8, 8
10/29/17 Row 8x65, 8x65, 8x65
11/5/17 Pull up BW 7,  7,  7
11/19/17 Pull up  wide grip 7,  7,  6. Dip 20, 20, 20   
12/3/17 Pull wide grip 8, 8, 8. Dip 20, 20, 20.
12/10/17 Pull 9, 9, 9. Dip 20, 20, 20
12/17/17 Pull 8, 8. Dip 20, 20
1/7/18 Pull 8, 8,7, 5. Dip 20, 20, 20, 10. Leg raise 20, 20, 20
1/28/18 Pull 3x5. Dip 3x20 
2/4/18 Row 10x45, 10x55,  10x60, 10x60, 10x60
2/11/18 Pull up 8, 6,  5. Dip 20, 15,  12
2/18/18 Pull   9, 8, 6
3/1/18 Pull up 6, 6, 6.
3/4/18 Pull 8, 7. Dip 15, 15
3/11/18 Overhead press 10x95, 10x95, 10x95 . Pull up BW 3x7
3/18/18 Ohp 10x95, 8x100, 8x100, 5x100. Dip bw 20, 20, 20
3/25/18 Pull  7, 5.
4/1/18 Ohp 10x95,  10x95, 10x95. Lat pull 10x120, 10x120
5/4/18 Pull up 3x4
5/11/18 Row 12x60, 12x60
5/13/18 DB incline press 10x50, 10x 50, 10x50, 10x50. Shrugs 10x95, 10x95, 10x95. 
5/19/18 Ohp 10x95, 8x95, 8x95. Row 8x70, 8x70, 8x70. Dip bw 20, 15, 15. Pull up 7, 5,  5
5/25/18 Row 10x70, 10x70, 10x70. Barbell Shrugs 3x8x135
6/1/18 Ohp 8x95, 8x95, 4x115, 6x105. DB incline 10x 50, 10x50, 10x50. Row 10x70, 10x70, 10x70
6/10/18 Ohp 8x105, 6x105, 7x105, 5x105. Incline db 6x55, 8x55, 7x55. Row 8x75, 8x75, 8x75. Barbell shrug 8x135, 8x135.
6/22/18 Db Incline 10x 55, 8x55. Row 10x75, 8x75. Barbell shrug 10x135, 8x135.
6/30/18 Pull up 5, 5, 5. Dip 20, 15, 15.
7/7/18 Ohp 3x105, 5x95, 5x95.Rows 8x70, 8x70, 8x70. Pull up 3, 3, 5
7/13/18 Dumbbell row 12x35, 10x40, 10x40. Pull 5, 5, 4.
7/19/18 Dumbbell incline 6x55, 6x50, 8x50. Shrugs 10x135, 10x135, 10x135. Pull 5, 5, Dip 15,
7/22/18 OHP 3x10x95. row 3x10x70. incline dumbbell 6x50, 8x50, 8x55. dumbbell fly 12x20, 12x25, 12x25
7/27/18 Chin up 6, 6, 6. 
8/2/18 Ohp 8x95, 8x95, 6x95. Dumbbell flys 3x12x30
8/5/18 Chin up 8,6,5. Row 3x 6x70
8/10/18 Chin up 8, 6, 6.  Dumbbell Shrugs 2x10x40
8/16/18 Pull up 8, 6, 6 Dumbell Row  8x40, 10x40, 8x40
8/19/18 Incline press 8x135, 8x145, 7x145, 7x145. Chin up 10, 8 , 8. Dumbbell fly 3x12x25. Barbell shrug 3x10x135.
8/25/18 Pull up 8, 8, 8, 5.
8/30/18 Chin up. 8, 5, 7. Dumbell fly 12x30,  12x30, 12x30
9/7/18 Pull up. 10, 3, 5, 3. Dip. 20, 20.
9/13/18 Pull up 10, 8, 6. Fly 8x35,  8x35, 
9/16/18 Pull 4x 8,    Dip 4x15
9/21/18 Pull 9,  9,   8. Dip 20,   20,  15
9/30/18 Pull. 10, 8, 7. Dip 20, 20, 20
10/7/18 Pull 8, 8,  8. Dip 20, 20, 20
10/10/18 Pull up 8, 10,  8. Dip 20, 20,  20.
10/19/18 Pull  12, 10. Dip     21, 21.
10/25/18 Pull 9,  8, 7. Dip 20, 20, 20
10/28/18 Pull up 9,9,9
10/21/18 pull up 3x5
11/8/18 Pull up 9, 7. Dip 20, 20.
11/15/18 Row 10x70, 10x70, 10x 70. Pull up 5. Push up 35
11/17/18 Lat pull down 3x20x80
11/22/18 Pull up 5, 5, 5, 5, 5.
11/25/18 Pull up 7, 7, 7, 7
12/2/18 Pull up 5, 5, 5, 5
12/6/18 Pull up 4x6
12/9/18 Pull 6, 6
12/14/18 Pull 7, 7, 7
12/16/18 Pull up 8, 8, 8
12/20/18 Pull 3x5. Ohp 3x8x95
12/23/18 Military Dumbell press 8x50, 6x50, 7x50. Seated shrug 15x45, 15x95, 15x95
12/27/18 Pull up 6, 6, 6
12/30/19 Pull 6, 6, 6
1/6/19 Pull up 8, 8, 8
1/10/19 Pull 10, 10, 10.
1/17/19 Dumbbell OHP 8x50, 8x50, 6x50
1/25/19 Chin up 3, 3, 3.
2/3/19 Row 8x80, 8x80.
2/7/19 Pull up 6,
2/14/19 Cable row 20x35, 20x35, 20x35.
2/15/19 Pull up 5, 5, 5, 5, 5.
2/21/19 Cable row 3x20x50,
2/24/19 dumbbell ohp 4x12x35 Pull up 4x5
2/28/19 Pull 10, 8,
3/7/19 Pull up 6, 6.
3/10/19 Incline press 8x135, 10x135, 10x135, 10x135. Cable row 25x52, 25x52, 25x52.
3/14/19 Pull 6, 6, 6.
3/17/19 Seated dumbbell military 12x40, 12x40, 12x40, 12x40. Cable row 25x52, 25x52, 25x52,
3/24/19 Pull up 6,6
4/4/19 Pull up 7, 7, 7.
4/7/19 Military dumbbell 12x40, 10x45, 10x45, 10x45. Seated cable row 52x25, 52x25, 52x25, 52x25.
4/11/19 Pull 10, 8, 7
4/14/19 Military dumbbell 12x45, 12x45, 12x45, 12x12. Dumbbell row 10x50, 12x45, 12x45, 12x45. Pull up 5, 5, 5
4/18/19 Cable fly  hi/mid/long w 17.5/17.5/15x 20. Pull up 6
4/21/19 Hanging row BW 10, 10, 10. Pull 6, 6, 6.
4/25/19 Pull up 6, 6, 6.
5/2/19 Chin up 6, 6.
5/12/19 Row 10,  Pull up 7, 7, 7. Cable row 30x52, 30x52, 30x52
5/18/19 Pull up 7, 7, 7, 7. Dips 12, 15, 17, 19
5/19/19 Pull up 7, 7, 7
5/23/19 Push ups 3x40
5/25/19 Plate push ups 15, 15, 15, 15. Hang clean and press 10x95, 10x95, 10x95 Pull up 8, 8, 8, 8. Dips 25, 25, 25.
5/30/19 Seated ohp 10x40, 12x40, 12x40, 12x40. Seated cable row 4x25x52.5, Dips 20, 20, 20.
6/7/19 Seated ohp 12x40, 12x40, 12x40. Seated cable row 3x30x52.5,
6/15/19 BW hanging row 8, 10, 10. Dips BW 15, 15, 15.
6/26/19 Seated dumbbell ohp 3x12x45. Pull up 6, 9, 7 Dips 20, 20, 20.
7/7/19 Pull 5, 5, 5, 5, 5.
7/14/19 Pull up 8, 7, 7
7/20/19 BW hanging rows 12, 12, 12.
7/25/19 Cable row 30x52.5, 30x52.5, 30x52.5
7/28/19 Pull up BW 3x5
8/3/19 Ohp 10x95, 10x95, 5x95, 5x95. Dumbbell incline 10x50, 10x50, 10x50. BW hanging row 10, 10, 10. Pull up 7, 7.
8/10/19 Pull up 10, 8, 6.
8/17/19 Hanging BW row 10, 10, 10, 10.
8/31/19 BW hanging row 10, 10, 10, 10, 10.
9/12/19 Pull up 6, 6, 6, 4. Dip 20, 20, 20, 15


REACTIVE WORK:
1/13/11 pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6
1/17/11 pogo hops 3 x 8. depth jumps 24" to 24" 3 x 6
1/20/11 pogo hops 3X8, depth jumps 24"-24" 3x5
1/24/11 pogo hops 3X8, on box 24" 2x6, depth jumps 24"-24" 3x6
1/27/11 pogo hops 3x8, on box 24" 3x6, depth jumps 24"-24" 3x6
2/3/11 pogo hops 3x8, on box 24" 2x5, depth jumps 24"-24" 3x6
2/6/11 pogo hops 3x8, on box 24" 2x5, depth jumps 24"-24" 3x6
2/10/11 pogo hops 3x8, on box 24" 1x5, depth jumps 24"-24" 3x6
2/19/11 pogo hops 3x8, on box 24" 1x5, depth jumps 24"-24" 3x6
2/23/11 pogo hops 3x8, on box 24" 1x5, depth jumps 24"-24" 3x6
2/27/11 pogo hops 3x8, on box 24" 1x5, depth jumps 24"-24" 3x6
3/6/11  pogo hops 3x8, depth jumps 24"-24" 3x5.
3/10/11 pogo hops 3x8, depth jumps 24"-24" 2x5.
3/27/11 pogo hops 3x8, depth jumps 24"-24" 2x5.
4/3/11  pogo hops 3x8, depth drops 24" 3x6
4/10/11  pogo hops 3x8, depth jumps 24"-24" 3x5.
4/17/11 pogo hops 3x8, depth drops 28" 3x5
4/28/11 pogo hops 2x8, depth drops 28" 2x5
5/14/11  pogo hops 3x8, depth drops 28" 3x5
5/21/11 pogo hops 3x8, depth drops 28" 3x5
5/26/11 pogo hops 2x8
6/12/11 pogo hops 2x8
7/28/11  pogo hops 3x8
7/31/11 pogo hops 3x8, depth jumps 24"-24" 3x5.
8/4/11 pogo hops 3x8, depth jumps 24"-24" 3x5.
8/11/11 pogo hops 3x8, depth jumps 24"-24" 3x5.
8/18/11  pogo hops 3x8, depth jumps 24" 3x5.
8/22/11 pogo hops 3x8
9/3/11 pogo hops 3x8, depth jumps 24"-24" 3x5.
9/13/11 pogo hops 3x8, on box jump 24" 3x6, depth drops 24" 3x6
9/17/11 pogo hops 3x6
9/20/11 pogo hops 3x8, on box jump 24" 1x6, depth jumps 24"-24" 3x6
9/23/11 pogo hops 3x8, depth drops 24" 3x6
9/27/11 pogo hops 3x8, on box jump 24" 1x6, depth drops 24" 2x5
10/1/11 pogo hops 3x8, on box jump 24" 3x6, depth drops 24" 4x6
10/9/11 pogo hops 3x8, lateral cone hops 2x10, depth jumps 3x8 24"-24"
10/24/11 pogo hops 3x8, lateral cone hops 3x8, depth jumps 24" 2x5
10/27/11 lateral cone jumps 3x8, pogo hops 3x8, depth jumps 24"-24" 2x6
11/1/11 lateral cone jumps 3x8, pogo hops 3x8, depth jumps 24"-24" 2x6
11/6/11 pogo hops 3x8
11/13/11 pogo hops 2x8, depth drops 24" 2x8
11/17/11 pogo hops 3x8
11/20/11 pogo hops 3x8, on box jumps 24" 2x5, depth drops 24" 3x8
12/8/11 pogo hops 3x8
12/11/11 on box jumps 18" 2x8, pogo hops 3x8
12/30/11 pogo hops 3x8
1/2/12 pogo hops 3x8
1/6/12 pogo hops 3x8
1/29/12 pogo hops 3x8
2/5/12 pogo hops 3x8, depth drops 24" 3x6
2/9/12 pogo hops 3x8, depth drops 24" 4x6
2/13/12  pogo hops 3x8, depth drops 24" 3x6
2/19/12  pogo hops 3x8, depth drops 24" 3x6
2/23/12 pogo hops 3x8, depth drops 24" 3x6
3/17/12 pogo hops
3/29/12  pogo hops
4/1/12  pogo hops
4/26/12 depth drops 24" 4x6
5/3/12 depth drops 24" 3x6, jump squats 95# 3x5
5/6/12 depth drops 24" 3x6, jump squats 95# 3x5
5/8/12 jump squat 95# 3x5, depth drop 24" 3x8
5/28/12 pogo hops 3x8
6/4/12 pogo hops 3x8
6/7/12 pogo hops 3x8
6/21/12 pogo hops 3x8
7/27/12 pogo hops 3x8
8/3/12 depth drop 30" 3x6
8/30/14 drop jumps 24" 3x5
10/15/15 depth jump 18"-24" 4x5
11/4/15 depth jumps 18" to 24" 4x5
11/8/15 depth jump 18" to 24" 3x5
11/12/15 depth jumps 18" to 24" 3x5

CONDITIONING
1/13/11 treadmill 30min 3.5 inline 4.5mph
1/15/11 treadmill 30min 3.5 inline 4.5mph
1/17/11 treadmill 30min 3.5 inline 4.5mph
1/18/11 b-ball 2 hours
1/24/11 treadmill 30min 3.5 inline 4.5mph
1/25/11 b-ball 2 hours
1/27/11 tread mill 20min 2.5 incline 2.5 mph
1/28/11 treadmill 30min 3.0 inline 3.0mph
2/1/11 b-ball 2 hours
2/8/11 b-ball 2.5 hours
2/21/11  b-ball 2 hours
3/1/11 b-ball 2 hours
3/8/11  b-ball 2 hours
3/15/11 b-ball 2 hours
3/22/11 b-ball 2 hours
3/27/11 treadmill 15min 3.0 incline 3.0 mph
3/29/11 b-ball 2.5 hours
4/5/11 b-ball 2 hours
4/12/11 b-ball 2 hours
4/26/11 b-ball 2 hours
5/3/11 b-ball 2 hours
5/10/11 b-ball 2 hours
5/17/11 b-ball 2 hours
5/24/11 b-ball 2 hours
5/26/11 treadmill 4.0 incline 3.5mph 20min
5/30/11 treadmill 5.0 incline 3.0mph 20min
6/7/11 b-ball 2 hours
6/16/11 treadmill 2.0/ 2.5 15min
7/7/11 treadmill 5.0 incline 3.5mph 20 min
7/19/11  b-ball 2 hours
7/26/11  b-ball 2 hours
8/2/11 b-ball 2 hours
8/9/11 b-ball 2 hours
10/4/11 b-ball 2 hours
10/7/11 b-ball league
10/11/11 b-ball 2 hours
10/14/11 b-ball league
10/21/11 b-ball league
10/25/11 b-ball league
10/28/11 b-ball league
11/3/11 treadmill 1 hour 5.0/variable
11/4/11 b-ball league
11/6/11 treadmill 1 hour 5.0/variable
11/8/11 b-ball 2 hours
11/15/11  b-ball 2 hours
11/17/11 treadmill .5 hour 5.0/variable
11/18/11 b-ball league
11/22/11 b-ball 2 hours
11/25/11 b-ball league
12/2/11 b-ball league
12/6/11  b-ball 2 hours
12/8/11 treadmill 30min 5mph Interval
12/9/11  b-ball league
1/3/12 b-ball 2 hours
1/7/12 b-ball 2 hours
1/14/12  b-ball 1.5 hours
1/23/12jump rope 10x100 turns, burpee 10x10, push up 10x10, BW squat 10x10
1/24/12 b-ball 1.5 hours
1/27/12 jump rope 4x200 turns, heavy bag 4x3min rounds
1/28/12 b-ball 1.5 hours
1/30/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/4/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/7/12 b-ball 2 hours
2/11/12 b-ball 2 hours
2/12/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/14/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/15/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/17/12  b-ball 2 hours
2/25/12 b-ball 1.5 hours
3/6/12 b-ball 1 hour
3/7/12  b-ball 1 hour
3/8/12  b-ball 1 hour
3/11/12 surfing 2 hours
3/18/12 treadmill 13.0 incline 2.6mph 30min
3/19/12 heavy bad workout 10 x 3min rounds
3/26/12 b-ball 2 hours
4/3/12 b-ball 2 hours
4/7/12 b-ball 2 hours
4/12/12 b-ball 2 hours
4/17/12 b-ball 2 hours
4/24/12 b-ball 2 hours
4/26/12 treadmill 23 min 6.0 incline 3.0mph
5/3/12 treadmill 30min 6.0 incline, 3.0 mph
5/8/12  treadmill 30min 6.0 incline, 3.0 mph
5/10/12 heavy bag 5x3.0 min rounds
5/11/12 treadmill 30min 6.0 incline, 3.0 mph
5/21/12 treadmill 6.0 inlcline 3.0 mph
5/27/12 heavy bag 5x3.0 min rounds
6/23/12 b-ball 1.5 hours
6/28/12 treadmill 2 miles
6/29/12 treadmill 2 miles
6/30/12 b-ball 2 hours
7/2/12 treadmill 2 miles
7/5/12 treadmill 2 miles
7/6/12 treadmill 2 miles
7/15/12 treadmill 2 miles
8/28/12 treadmill 2 miles 2.0 mph 2.0 incline
9/5/12  treadmill 2 miles 2.0 mph 2.0 incline
9/10/12 treadmill 3.0 incline 2.3mph 2.0 miles
9/11/12 walk ~ 2 miles
9/25/12 heavy bag 3x 2.0 min rounds
10/13/12 basketball 2 hours, treadmill 1.1 miles
10/16/12 walk 1.0 mile treadmill
10/17/12 walk 2.0 mile treadmill
10/18/12 walk 1.0 mile treadmill, heavy bag 8 x 2 min rounds
10/20/12 b-ball 2 hours
10/24/12 walk 2 miles treadmill
10/25/12 walk 3 miles treadmill
10/27/12 walk 2.5 miles treadmill
10/28/12 walk 2.3 miles treadmill
11/1/12 walk 2.5 miles treadmill
11/2/12 walk 2.5 miles treadmill
11/4/12 heavy bag 10 x 2.0 min rounds
11/7/12  walk 2.8 miles treadmill
12/14/12 heavy bag 1 x 2.0 min rounds
12/18/12 heavy bag 3x2.0 min
1/13/13 heavy bag 8x2.0 min rounds
1/17/13 heavy bag 7x2.0 min rounds
1/18/13 heavy bag 2x3.0 min's
1/19/13 b-ball 2 hours
1/25/13 heavy bag 2x3.0 min rounds
1/27/13 run 1.5 miles 12:30
1/29/13 heavy bag 2x3.0 min rounds
2/1/13 heavy bad 5x3.0 min rounds
2/2/13 b-ball 1.5 hours
2/3/13 run 1.5 miles 12:50
2/4/13 run 1.5 miles 12:20
2/16/13 run 2.0 miles
2/21/13 run 1.5 miles 11:55
3/1/13 Heavy bag (much work)
3/2/13 b-ball 2 games
3/8/13 heavy bag 3x2.0 min.
4/5/13 heavy bag 5x3.0 min rounds
4/6/13 heavy bag 5x3.0 min rounds
4/13/13 b-ball 2 hours
4/15/13 b-ball 1.5 hours AM
4/17/13 b-ball 1.5 hours AM
4/19/13 b-ball 1.5 hours AM
4/22/13  b-ball 1.5 hours AM
4/24/13 b-ball 1.5 hours AM
4/26/13 b-ball 1.5 hours AM
4/30/13 b-ball 1.5 hours AM
5/1/13 b-ball 1.5 hours AM
5/3/13  b-ball 1.5 hours AM
5/8/13 b-ball 1.5 hours AM
5/10/13 b-ball 1.5 hours AM
5/13/13 b-ball 1.5 hours AM
5/15/13 b-ball 1.5 hours AM
5/17/13 b-ball 1.5 hours AM
5/20/13 b-ball 1.5 hours AM
5/24/13 b-ball 1.5 hours AM
5/29/13 b-ball 1.5 hours AM
5/31/13 b-ball 1.5 hours AM
6/5/13  b-ball 1.5 hours AM
6/7/13  b-ball 1.5 hours AM
6/13/13 1.5 miles 11.08
6/14/13 b-ball 1.5 hours AM
6/17/13  b-ball 1.5 hours AM
7/1/13 b-ball 1.5 hours AM
7/13/13  b-ball 1.5 hours AM
7/20/13 warrior dash
9/9/13 b-ball 1.5 hours AM
9/11/13 b-ball 1.5 hours AM
9/13/13 b-ball 1.5 hours AM
9/16/13 b-ball 1.5 hours AM
9/20/13 b-ball 1.5 hours AM
9/23/13 b-ball 1.5 hours AM
9/25/13 b-ball 1.5 hours AM
9/27/13  b-ball 1.5 hours AM
10/9/13 b-ball 1.5 hours AM
10/11/13  b-ball 1.5 hours AM
10/14/13  b-ball 1.5 hours AM
10/16/13 b-ball 1.5 hours AM
10/21/13 b-ball 1.5 hours AM
10/23/13 b-ball 1.5 hours AM
10/28/13 b-ball 1.5 hours AM
11/1/13 b-ball 1.5 hours AM
11/13/13 b-ball 1.5 hours AM
11/18/13 b-ball 1.5 hours AM
11/22/13  b-ball 1.5 hours AM
11/25/13 b-ball 1.5 hours AM
11/27/13 b-ball 1.5 hours AM
12/9/13 b-ball 1.5 hours
1/6/14 b-ball 1.5 hours
1/8/14 b-ball 1.5 hours
1/10/14 b-ball 1.5 hours
1/14/14 b-ball 1.5 hours
1/17/14 b-ball 1.5 hours
1/22/14 b-ball 1.5 hours
1/24/14 b-ball 1.5 hours
1/27/14 b-ball 1.5 hours
1/31/14 b-ball 1.5 hours
2/10/14 b-ball 1.5 hours
2/12/14 b-ball 1.5 hours
2/14/14 b-ball 1.5 hours
2/26/14 b-ball 1.5 hours
2/28/14 b-ball 1.5 hours
3/3/14 b-ball 1.5 hours
3/5/14 b-ball 1.5 hours
3/7/14 b-ball 1.5 hours
3/27/14 b-ball 1.5 hours
3/31/14 b-ball 1.5 hours
4/14/14 b-ball 1.5 hours
4/21/14 b-ball 1.5 hours
4/25/14  b-ball 1.5 hours 
4/28/14  b-ball 1.5 hours
4/30/14  b-ball 1.5 hours
5/2/14 b-ball 1.5 hours
5/5/14 b-ball 1.5 hours
5/7/14 b-ball 1.5 hours
5/12/14 b-ball 1.5 hours
5/14/14 b-ball 1.5 hours
5/16/14 b-ball 1.5 hours
5/19/14 b-ball 1.5 hours
5/23/14  b-ball 1.5 hours
5/28/14  b-ball 1.5 hours
6/2/14 b-ball 1.5 hours
6/6/4 b-ball 1.5 hours
6/7/14 survivor mud run
6/9/14 b-ball 1.5 hours
8/17/14 jump rope 3x250
8/19/14 jump rope 250, 250, 250, 250, 50
8/23/14 jump rope 4x250
9/12/14 b-ball 1.5 hours
9/15/14 b-ball 1.5 hours
9/19/14 b-ball 1.5 hours
9/22/14 b-ball 1.5 hours
9/24/14 b-ball 1.5 hours
9/26/14 b-ball 1.5 hours
9/29/14 b-ball 1.5 hours
10/1/14 b-ball 1.5 hours
10/6/14 b-ball 1.5 hours
10/8/14 b-ball 1.5 hours
10/13/14 b-ball 1.5 hours
10/15/14 b-ball 1.5 hours
10/20/14 b-ball 1.5 hours.
10/22/14 b-ball 1.5 hours
10/24/14 b-ball 1.5 hours
10/29/14 b-ball 1.5 hours
10/31/14 b-ball 1.5 hours
11/3/14 b-ball 1.5 hours
11/7/14 b-ball 1.5 hours
11/10/14 b-ball 1.5 hours
11/12/14 b-ball 1.5 hours
11/19/14 b-ball 1.5 hours
11/21/14 b-ball 1.5 hours
11/24/14 b-ball 1.5 hours
12/1/14 b-ball 1.5 hours
12/5/14 b-ball 1.5 hours
12/8/14 b-ball 1.5 hours
12/12/14 b-ball 1.5 hours
12/15/14 b-ball 1.5 hours
12/19/14 b-ball 1.5 hours
1/5/14 b-ball 1.5 hours
1/14/15 b-ball 1.5 hours
1/16/15 b-ball 1.5 hours
1/21/15 b-ball 1.5 hours
1/23/15 b-ball 1.5 hours
1/26/15 b-ball 1.5 hours
1/30/15 b-ball 1.5 hours
2/2/15 b-ball 1.5 hours
2/6/15 b-ball 1.5 hours
2/8/15 heavy bag 5x50sec
2/9/15 b-ball 1.5 hours
2/11/15 b-ball 1.5 hours
2/13/15 b-ball 1.5 hours
2/23/15 b-ball 1.5 hours
2/27/15 b-ball 1.5 hours
3/4/15 b-ball 1.5 hours
3/13/15 b-ball 1.5 hours
3/16/15 b-ball 1.5 hours
3/18/15 b-ball 1.5 hours
3/23/15 b-ball 1.5 hours
3/27/15 b-ball 1.5 hours
4/3/15 b-ball 1.5 hours
4/13/15 b-ball 1.5 hours
4/15/15 b-ball 1.5 hours
4/17/15 b-ball 1.5 hours
4/20/15 b-ball 1.5 hours
4/24/15 b-ball 1.5 hours
4/27/15 b-ball 1.5 hours
4/29/15 b-ball 1.5 hours
5/4/15  b-ball 1.5 hours
5/8/15 b-ball 1.5 hours
5/11/15  b-ball 1.5 hours
5/13/15 b-ball 1.5 hours
5/15/15 b-ball 1.5 hours
5/18/15 b-ball 1.5 hours
5/22/15 b-ball .5 hours
5/29/15 b-ball 1.5 hours
6/1/15 b-ball 1.5 hours
6/5/15 b-ball 1.5 hours
6/10/15 b-ball 1.5 hours
6/12/15 b-ball 1.5 hours
6/15/15 b-ball 1.5 hours
6/17/15 b-ball 1.5 hours
7/12/15 Run 3.2 miles 25 min
7/13/15-7/17/15 bike to work 6 miles
7/15/15 Run 3.2 miles 25 min
7/18/15 warrior dash x2 run 6.0 miles
9/9/15 b-ball 1.5 hours
9/11/15 b-ball 1.5 hours
9/14/15 b-ball 1.5 hours
9/16/15  b-ball 1.5 hours
9/18/15  b-ball 1.5 hours
9/21/15  b-ball 1.5 hours
9/23/15  b-ball 1.5 hours
9/25/15  b-ball 1.5 hours
9/28/15  b-ball 1.5 hours
9/30/15 b-ball 1.5 hours
10/5/15 b-ball 1.5 hours
10/7/15 b-ball 1.5 hours
10/9/15 b-ball 1.5 hours
10/12/15 b-ball 1.5 hours
10/16/15 b-ball 1.5 hours
10/19/15 b-ball 1.5 hours
10/21/15  b-ball 1.5 hours
10/23/15 b-ball 1.5 hours
10/26/15 b-ball 1.5 hours
10/28/15 b-ball 1.5 hours
10/30/15 b-ball 1.5 hours
11/2/15 b-ball 1.5 hours
11/6/15 b-ball 1.5 hours
11/9/15 b-ball 1.5 hours
11/13/15 b-ball 1.5 hours
11/16/15 b-ball 1.5 hours
11/18/15 b-ball 1.5 hours
11/20/15 b-ball 1.5 hours
11/23/15 b-ball 1.5 hours
11/30/15 b-ball 1.5 hours
12/2/15 b-ball 1.5 hours
12/4/15 b-ball 1.5 hours
12/7/15 b-ball 1.5 hours
12/11/15 b-ball 1.5 hours
12/14/15 b-ball 1.5 hours
12/16/15 b-ball 1.5 hours
12/18/15 b-ball 1.5 hours
1/4/16 b-ball 1.5 hours
1/6/16 b-ball 1.5 hours
1/8/16 b-ball 1.5 hours
1/11/16 b-ball 1.5 hours
1/13/16 b-ball 1.5 hours
1/15/16 b-ball 1.5 hours
1/20/16  b-ball 1.5 hours
1/22/16  b-ball 1.5 hours
1/27/16  b-ball 1.5 hours
1/29/16  b-ball 1.5 hours
2/1/16 b-ball 1.5 hours
2/3/16 b-ball 1.5 hours
2/5/16 b-ball 1.5 hours
2/8/16 b-ball 1.5 hours
2/12/16 b-ball 1.5 hours
2/22/16 b-ball 1.5 hours
2/24/16 b-ball 1.5 hours
2/29/16 b-ball 1.5 hours
3/2/16 b-ball 1.5 hours
3/7/16 b-ball 1.5 hours
3/9/16 b-ball 1.5 hours
3/14/16 b-ball 1.5 hours
3/16/16 b-ball 1.5 hours
3/21/16  b-ball 1.5 hours
3/23/16  b-ball 1.5 hours
3/28/16  b-ball 1.5 hours
3/30/16   b-ball 1.5 hours
4/4/16  b-ball 1.5 hours
4/6/16  b-ball 1.5 hours
4/11/16  b-ball 1.5 hours
4/13/16  b-ball 1.5 hours
4/18/16  b-ball 1.5 hours
4/20/16  b-ball 1.5 hours
4/25/16 b-ball 1.5 hours
4/27/16 b-ball 1.5 hours
4/29/16 b-ball 1.5 hours
5/4/16  b-ball 1.5 hours
5/9/16  b-ball 1.5 hours
5/11/16  b-ball 1.5 hours
5/13/16 b-ball 1.5 hours
5/16/16 b-ball 1.5 hours
5/18/16 b-ball 1.5 hours
5/23/16 b-ball 1.5 hours
5/27/16 b-ball 1.5 hours
6/3/16 b-ball 1.5 hours
6/6/16 b-ball 1.5 hours
6/8/16   b-ball 1.5 hours
6/10/16 b-ball 1.5 hours
6/13/16 b-ball 1.5 hours
6/15/16 b-ball 1.5 hours
6/25/16 Battlefog 8k
9/7/16 b-ball 1.0 hours
9/9/16 b-ball 1.0 hours
9/12/16 b-ball 1.0 hours
9/14/16 b-ball 1.0 hours
9/16/16 b-ball 1.0 hours
9/23/16 b-ball 1.0 hour
9/26/16 b-ball 1.0 hour
9/30/16 b-ball 1.0 hour
10/5/16 b-ball 1.0 hour
10/7/16 b-ball 1.0 hour
10/10/16 b-ball 1.0 hour
10/12/16  b-ball 1.0 hour
10/14/16  b-ball 1.0 hour
10/17/16 b-ball 1.0 hour
10/21/16  b-ball 1.0 hour
10/26/16 b-ball 1.0 hour
10/28/16 b-ball 1.0 hour
10/31/16 b-ball 1.0 hour
11/2/16 b-ball 1.0 hour
11/4/16 b-ball 1.0 hour
11/7/16 b-ball 1.0 hour
11/14/16 b-ball 1.0 hour
11/16/16 b-ball 1.0 hour
11/18/16 b-ball 1.0 hour
11/21/16 b-ball 1.0 hour
11/28/16 b-ball 1.0 hour
11/30/16 b-ball 1.0 hour
12/2/16 b-ball 1.0 hour
12/5/16 b-ball 1.0 hour
12/7/16 b-ball 1.0 hour
12/12/16 b-ball 1.0 hour
12/14/16 b-ball 1.0 hour
12/16/16 b-ball 1.0 hour
1/4/17 b-ball 1.0 hour
1/6/17  b-ball 1.0 hour
1/9/17 b-ball 1.0 hour
1/13/17 b-ball 1.0 hour
1/27/17 B-ball 1.0 hour
1/30/17 B-ball 1.0 hour
2/1/17 b-ball 1.0 hour
2/3/17 b-ball 1.0 hour
2/10/17 b-ball 1.0 hour
2/13/17 b-ball 1.0 hour
2/15/17 b-ball 1.0 hour
2/17/17 b-ball 1.0 hour
2/27/17 b-ball 1.0 hour
3/1/17  b-ball 1.0 hour
3/3/17 b-ball 1.0 hour
3/6/17 b-ball 1.0 hour
3/8/17 b-ball 1.0 hour
3/10/17 b-ball 1.0 hour
3/13/17 b-ball 1.0 hour
3/17/17 b-ball 1.0 hour
3/20/17 b-ball 1.0 hour
3/22/17 b-ball 1.0 hour
3/24/17 b-ball 1.0 hour
3/27/17 b-ball 1.0 hour
3/29/17 B-ball 1.0 hour
3/31/17 B-ball 1.0 hour
4/3/17 b-ball 1.0 hour
4/7/17 b-ball 1.0 hour
4/17/17 b-ball 1.0 hour
4/19/17 b-ball 1.0 hour
4/21/17 b-ball 1.0 hour
4/24/17 b-ball 1.0 hour
4/26/17 b-ball 1.0 hour
4/28/17 b-ball 1.0 hour
5/5/17 b-ball 1.0 hour
5/8/17 b-ball 1.0 hour
5/10/17 b-ball 1.0 hour
5/12/17 b-ball 1.0 hour
5/15/17 b-ball 1.0 hour
5/17/17 b-ball 1.0
5/22/17 b-ball 1.0
5/24/17 b-ball 1.0
5/26/17 b-ball 1.0
6/2/17 b-ball 1.0
6/5/17 b-ball 1.0
6/7/17 b-ball 1.5
6/9/17 b-ball 1.0 hour
6/12/17 b-ball 1.0 hour
6/14/17 b-ball 1.0 hour
6/16/17  b-ball 1.0 hour
6/19/17 b-ball 1.5 hours
6/21/17 b-ball 1.0 hour
6/23/17 b-ball 1.0 hour
6/26/17 b-ball 1.0 hour
9/13/17 b-ball 1.0 hour
9/20/17 B-ball 1.0 hour
9/27/17 B-ball 1.0
10/4/17 B-ball 1.0
10/25/17 B-ball 1.0
11/1/17 B-ball 1.0
11/8/17 b-ball 1.0 hour
11/15/17 b-ball 1.0 hour
11/22/17 b-ball 1.0 hour
11/29/17 b-ball 1.0 hour
12/6/17 b-ball 1.0 hour
12/13/17 b-ball 1.0 hour
1/3/18 B-ball 1.0 hour
1/10/18 B-ball 1.0 hour
1/14/18 Treadmill 20 mins 2.0 miles
1/17/18 B-ball 1.0 hour
1/31/18 b-ball 1.0 hour
2/7/18 b-ball 1.0 hour
2/14/18 B-ball 1.0 hour
2/28/18 B-ball 1.0 hour
3/7/18 B-ball 1.0 hour
3/14/18 B-ball 1.0 hour
3/21/18 B-ball 1.0 hour
3/28/18 B-ball 1.0 hour
4/4/18 B-ball 1.0 hour
4/18/18  B-ball 1.0 hour
4/25/18 B-ball 1.0 hour
4/27/18 B-ball 1.0 hour
5/2/18 B-ball 1.0 hour
5/9/18 B-ball 1.0 hour
5/12/18 Bike 6.0 miles
5/16/18 B-ball 1.0 hour
5/20/18 1.54 miles arc trainer
6/2/18 30 min run 2.7 miles
6/6/18 B-ball 1.0 hour
6/8/18 Run 30 min 2.0 miles
6/13/18 B-ball 1.0 hour
6/16/18 Run 30 min 2.67 miles
6/17/18 Run 30 min 2.83 miles
6/20/18 B-ball 1.5 hours
6/23/18 Run 30 min 3.22 miles
8/4/18 Treadmill 40 min 3.05 miles
8/18/18 Run 35mins 2.88 miles
9/5/18 B-ball 1.0 hour
9/8/18 Bike 30 mins 5.05 miles
9/12/18 b-ball 1.0 hours
9/15/18 30 mins bike 6.16 miles
9/19/18 b-ball 1.0 hours
9/26/18 b-ball 1.0 hours
9/28/18 b-ball 1.0 hours
10/3/18 B-ball 1.0 hour
10/17/18 B-ball 1.0 hour
10/20/18 Bike 30 mins 7.0 miles level 28
10/31/18 B-ball 1.0 hour
11/2/18 Rowing machine 25 mins 4200 meter
11/3/18 Rowing machine 45mins 8500 meters
11/5/18 B-ball 1.0 hour
11/7/18 B-ball 1.0 hour
11/10/18 Rowing machine 30min 5800 m
11/16/18 rowing machine 30min 6500 meters
11/18/18 Row machine 30 min 6066 meters
11/24/18 Rowing machine 30 min 5950 meters
11/30/18 Rowing machine 45 min 8450 meters
12/7/18 Rowing machine 45mins 8700 meters
12/8/18 Rowing machine 45mins 9480 meters
12/15/18 Rowing machine 30 min 6324 meters
12/22/18 Rowing machine 30min 6300 meters
1/9/19 B-ball 1.0 hour
1/12/19 Rowing machine 30 mins 6198 meters
1/23/19 B-ball 1.0 hour
1/27/19 Rowing machine 30min 5717 meters
2/2/19 Rowing machine 30min 6050 meters
2/16/19 Life cycle 35 mins 5 miles
2/23/19 Rowing machine 30mins 6527 meters
2/27/19 B-ball 1.0 hour
3/2/19 Rowing machine 30 mins 6080 meters
3/6/19 B-ball 1.0 hour
3/9/19 Recumbent stationery Bike 35min 6.41 miles
3/13/19 B-ball 1.0
3/16/19 stationary Bike 35 mins 6.61 miles
3/20/19 B-ball 1.0 hour
3/27/19 B-ball 1.0 hour
4/3/19 B-ball 1.0 hour
4/6/19 Stationary bike 45mins 8 miles
4/13/19 Stationary bike 45 min, 8.82 miles
4/20/19 Stationary bike 45mins 6.89 miles
4/27/19 Stationary bike 45 mins 8.84 miles
5/1/19 B-ball 1.0 hour
5/4/19 Stationary bike 45mins 6.67 miles
5/8/19  B-ball 1.0 hour
5/15/19 1.5 hours b-ball
5/19/19 Stationary bike 45mins 8.9 miles
5/29/19 B-ball 1.0 hour
6/1/19 Stationary bike 45 mins 6.40 miles
6/9/19 Stationary bike 45mins 6.65 miles
6/12/19  B-ball 1.0 hour
6/14/19 Stationary bike 45 mins 6.62 miles
6/18/19  B-ball 1.0 hour
6/22/19 Stationary bike 50 mins 9.89 miles
6/28/19 Stationary bike 30 mins 5.50 miles
6/29/19 Stationary bike 30 mins 5.79 miles
6/30/19 Stationary bike 45 mins 6.66 miles
7/4/19 Stationary bike 35 mins 6.98 miles
7/6/19 Stationary bike 45 mins 9.39 miles
7/13/19 Stationary bike 50 mins 7.34 miles
7/18/19 Stationary bike 45mins 6.80 miles
7/28/19 Stationary bike 50 mins 10.74 miles
8/2/19 Stationary bike 50 mins 7.32 miles
8/9/19 Stationary bike 50 mins 7.53 miles
8/16/19 Stationary bike 50mins 7.44 miles
8/22/19 Stationary bike 35 mins 6.68 miles
8/24/19 stationary bike 45 min's 8.88 miles
9/4/19 B-ball 1.0 hour
9/13/19 Stationary bike 45 mins 8.57 miles



AB/CORE
1/15/11 Core circuit
1/20/11 core circuit
1/21/11 core circuit
1/28/11 core circuit
2/3/11 core circuit
2/10/11 core circuit
2/19/11 core circuit
5/14/11 incline board 50
5/26/11 p90x abs
5/30/11 p90x abs
6/5/11 p90x abs
6/16/11 incline sit ups 30,30,30
6/23/11 p90x abs
6/28/11 p90x abs
7/2/11 p90x abs
7/12/11 p90x abs
7/15/11  p90x abs
7/31/11 p90x abs
8/6/11 p90x abs
8/9/11  p90x abs
8/22/11 p90x abs
8/28/11  p90x abs
9/3/11 p90x abs
9/7/11 p90x abs
9/17/11 p90x abs
9/20/11 p90x abs
9/23/11 p90x abs
9/27/11 p90x abs
10/1/11 p90x abs
10/4/11 p90x abs
10/9/11 p90x abs
10/17/11 p90x abs
10/21/11 p90x abs
10/25/11 p90x abs
10/28/11 p90x abs
11/1/11  p90x abs
11/4/11 p90x abs
11/6/11  p90x abs
11/13/11  p90x abs
11/15/11 p90x abs
11/18/11 p90x abs
11/22/11 p90x abs
11/27/11 p90x abs
12/6/11 p90x abs
12/11/11 p90x abs
12/15/11 p90x abs
12/18/11 p90x abs
12/20/11 p90x abs
12/26/11 p90x abs
1/2/12 p90x abs
1/24/12 p90x abs
1/29/12  p90x abs
2/2/12 p90x abs
2/7/12 p90x abs
2/23/12 p90x abs
3/18/12 p90x abs
3/20/12 p90x abs
3/25/12  p90x abs
3/29/12 p90x abs
4/1/12  p90x abs
4/8/12 p90x abs
4/12/12 p90x abs
4/16/12 p90x abs
4/19/12 p90x abs
4/25/12 p90x abs
4/28/12 p90x abs
5/1/12 p90x abs
5/4/12 P90X Abs
5/6/12 P90X Abs
5/9/12 p90x abs
5/11/12 p90x abs
5/13/12 p90x abs
5/20/12 p90x abs
5/25/12 p90x abs
5/28/12 p90x abs
6/12/12 p90x abs
6/23/12 p90x abs
7/17/12 p90x abs
8/5/12  p90x abs
10/9/12 p90x abs
10/13/12 p90x abs
10/17/12 p90x abs
10/20/12 p90x abs
10/26/12 pushie leg abs 3x10
10/27/12 p90x abs
10/30/12  pushie leg abs 3x12
11/3/12 pushie leg abs 3x15
11/6/12 sit up 30, 55, 60. pushie leg abs 2x15
12/2/12 200 reps p90x
12/8/12 200 reps p90x
12/15/12 p90x abs
12/18/12 med ball decline sit ups 3x50
12/30/12 med ball decline sit ups 3x50
1/4/13  med ball decline sit ups 3x50
1/13/13 abs 250 reps
1/21/12 abs 300 reps
1/23/13 decline med ball abs w/ a twist 2x40
1/25/13 abs -  pushie leg 3x15, heels to heaven 3x30.
1/29/13 decline med ball abs w/ a twist 2x40
3/8/13  ab wheel 3x10
3/12/13 ab wheel 2x10, 1x12
3/20/13 ab wheel 3x12
3/28/13 ab wheel 3x13
4/4/13 ab wheel  3x14
4/7/13 abs x 100
4/8/13 ab wheel rollouts 3x15
4/11/13 ab wheel rollouts 2x16
4/15/13 ab wheel roll out 3x12
4/18/13 ab wheel roll out 2x15
4/22/13 ab wheel roll out 2x12
4/25/13 ab wheel roll out 2x15
4/30/13 ab wheel roll out 3x15
5/6/13 1 min sit ups. 54, 51, 46
5/9/13 sit ups 1 min 41, 48, 48
5/14/13  ab wheel roll outs 3x15
5/16/13 sit up BW+5 3x60
5/23/13 sit up BW+5 3x65
5/28/13 sit ups +10 3x60
6/1/13 sit ups +10 3x65
6/4/13 sit ups +10 3x70
6/7/13 sit ups +10 2x75
6/11/13 sit up +10 1x75
6/17/13 sit up L,M,R 3x25
6/22/13 p90x abs 
6/25/13 p90x abs
7/5/13 P90X abs
7/10/13 p90x abs
7/14/13 p90x abs
7/23/13 p90x abs
7/26/13  ab wheel roll outs 2x20
7/30/13 ab wheel roll out 3x20
8/2/13  ab wheel roll out 3x20
8/6/13 p90x abs
8/15/13 P90X abs
8/19/13 ab wheel roll out 2x20
9/4/13 p90x abs
9/10/13 ab wheel roll out 2x20
9/14/13 ab wheel roll out 1x20
9/17/13 p90x abs
9/21/13 ab wheel roll outs 1x20
9/24/13 p90x abs
10/12/13 gravity boots 15,15,20,20
10/15/13 gravity boots 3x25
10/18/13 gravity boots 3x25
10/22/13 gravity boots 2x25
10/26/13 ab wheel roll out 3x12 
10/29/13 ab wheel roll outs 3x15
11/2/13 ab wheel roll outs 3x15
11/6/13 gravity boots BW 3x15
11/9/13 gravity boots BW 3x15
11/13/13 ab wheel roll out 1x20. gravity boots 2x15
11/16/13 gravity boots BW 3x20
11/19/13 ab wheel roll out 1x20. gravity boots 2x20
12/4/13  gravity boots BW 2x20
12/7/13 ab curl 10,12,12,15
12/8/13 ab curl 20,15,15,15,15
12/11/13 ab curl 3x20
12/15/13 ab curl 1x15
12/16/13 P90X abs
12/23/13 P90X abs
1/11/14 ab wheel roll out 4x15
1/16/14 ab wheel roll out 1x20
1/18/14 ab wheel roll out 2x20
2/1/14 gravity boots 3x20
12/28/14 ab wheel roll out 4x10
8/1/15 100 rep abs
8/5/15 100 rep abs
11/29/15 gravity boot curls 3x10
12/8/15 gravity boot curls 3x12
12/19/15 gravity boot ab curl 2x12
8/24/16 p90x abs
8/28/16 p90x abs
9/1/16 p90x abs
9/5/16 p90x abs
9/8/16 p90x abs
9/20/16 p90x abs
10/27/16 P90x abs
12/22/16 p90x abs
12/29/16 p90x abs
9/23/17 Decline abs pin 6. 20+5# , 15+5#, 15+5#
9/24/17 Decline abs pin 6. 20, 20
10/1/17 Ab decline bw 10,5
10/14/17 Decline ab 6. +4x25, +4x25
10/15/17 Decline abs +7x20, +7x25, +7x25
10/21/17 Decline ab +7x25, +7x25
10/29/17 Decline abs +7x30, +7x30, +7x20
11/5/17 Decline abs +7x35, +7x25, +7x20
11/12/17 Decline abs +7x35, +7x25, +7x20
11/19/17 Leg raise 20, 20, 20
11/26/17 Decline abs 1x40.
12/3/17 Decline abs +9x20, +9x20.
12/10/17 Leg raise 20, 20, 20. Decline abs +9x20, +9x20
12/17/17 Leg raise 25
1/7/18 Leg raise 20, 20, 20. Decline ab +12x20, +12x20
1/14/18 Decline abs +15x30, +15x13, +15x20
1/28/18 Leg raise 3x20. Decline ab +25x 15. Ab wheel s/m/s 1x10
2/4/18 Decline ab +25x25, +25x20
2/11/18 Leg raise 20, 20, 20
2/18/18 Decline ab  +25x25,  +25x15, +25x15
3/11/18 Decline abs +20x20, +20x20, +20x20.
3/18/18 Decline abs +25x20, +25x20, +25x15 . Ab curl 70#x50, 85# x30, 85# x30
3/25/18 Ab wheel l,m,r 1x8, 1x5. Leg raises 20,  20.   
4/1/18 Decline abs +20x25,  +25x25,  +25x25. Ab curl 30x85, 30x85
5/11/18 Decline abs +10×25, +10×25.
8/4/18 Ab workout (p90x style)
8/18/18 Ab workout (p90x style)
8/26/18 Ab workout p90x style
9/8/18 P90x abs
9/22/18 Decline abs + 7. 3x25
10/6/18 Bike 1 hour 1 min 15.0 miles level 29
10/13/18 Decline abs +15. 25, 25
10/21/18 Leg raises 20, 20, 20
11/9/18 p90x style abs
11/17/18 Leg raises 20, 20, 20, 20.
11/25/18 Leg raise 20, 20, 20, 20
12/2/18 Leg raises 10, 10, 10. Ab roll out 5, 5,   
12/9/18 Leg raise 10, 12,
12/14/18 Leg raise 12, 12, 12.
12/16/18 Leg raise 15, 15, 15
12/21/18 Leg raise 12, 12, 12, 12
12/27/18 Leg raise 15, 15, 15.
12/30/19 Leg raise 15, 15, 15
1/6/19 Leg raise 3x12
1/10/19 Leg raise 15, 15, 15.
1/11/19 Leg raises 15, 15, 15.
1/17/19 Leg raise 1x15
1/19/19 Leg raise 15,
1/25/19 Leg raise 18, 18, 18.
1/27/19 Leg raise 3x18
2/1/19 Leg raise 20,
2/7/19 Leg raise 20,
2/8/19 Leg raise 20
2/14/19 Leg raise 25, 25, 25
2/16/19 Leg raise 25, 25, 25.
2/24/19 Leg raise 4x 20
2/28/19 Leg raise 20, 20.
3/1/19 Leg raise 20, 20, 20.
3/7/19 Leg raise 20,
3/8/19 Leg raise 20,
3/9/19 Leg raises 25, 25, 25.
3/14/19 Leg raise 20, 20, 20.
3/15/19 Leg raises 20, 25.
3/17/19 Leg raise 25, 25, 25, 25.
3/31/19 Leg raise 25, 25, 25.
4/4/19 Leg raises 20, 25.
4/7/19 Leg raise 25, 25, 25, 25.
4/11/19 Leg raise 25, 25.
4/12/19 Leg raise 2x20
4/14/19 Leg raise paused(slow down) 10, 10, 10, 10.
4/19/19 Leg raise 20, 20, 20.
4/26/19 Leg raise 20, 20, 20.
5/19/19 Leg raise 25, 25, 25
5/24/19 Leg raises 3x25,
6/14/19 Leg raise 25, 25, 25, 25.
7/14/19 Leg raise 20, 20, 20,
7/20/19 Leg raise 20, 20, 20,
8/3/19 Leg raise 20, 20.
8/10/19 Leg raise 25, 25, 25.
8/23/19 Low back/ ab machine 85x20, 25x85, 20x100, 20x100, 20x100.
9/6/19 Low back/ab 25x85, 25x85, 25x85, 25x85.
9/12/19 Leg raise 25, 25, 25, 20





Title: Re: Loopie's Log
Post by: adarqui on December 08, 2010, 02:37:39 am
glad you started a log man!


Current Stat's

Age: 31
Height: 5'10"
weight: 184 lbs
reach: 7'6"

PR's are as follows:
Squat:275
deadlift:340
clean: 145
Bench: 260
SVJ: 28"
RVJ: 31"



Quote
About me:
Married, father of two boys.

awesome!


Quote
About 3 years vert training history.
Naturally stronger than I am quick. Longer torso, shorter limbs with thicker joints.
Not currently playing any sports, About 8 hours sleep a night. Supplementing whey, multi, fish oil, B100 and D3.

Goals:
Lose about 9-10 pounds fat while maintaining strength.
Get my 1 RM squat above 300lbs (Finally)
Be able to consistently get my fingers over the rim.

what are you doing to lose that 9-10 lb fat? what kind of cardio do you do and when do you do it? The kind of cardio you get in is important because, I'd recommend moving "reactive work" to mon/fri, and putting pretty much jumps alone on wednesday.. that'll give you a higher frequency of reactive work which is needed to "learn" how to spring off the ground more efficiently.




Quote
I am currently in a strength building phase. I am working out legs Mon, Wed, Fri, with Wed being plyo/jump centered.
I also do upperbody and cardio on off days. dynamic warm ups pre workout and stretching daily.

here was my workout for yesterday

12/6/10 Monday

Squat
5 x 135
5 x 185
4 x 4 x 225

Dumbbell Lunges 80#s
3 x 8

Reverse Hypers BW+10
4 x 10

Hamcurls 75#
4 x 8

Toe Raisers on leg press 225#
4 x 12

nice man, why 4x4 with 225 though on squat, if 1RM is 275?

what's your diet like?

i have a few suggestions for your routine, of course you don't have to do them, but I have some things that I think would make it more effective and I'll post them once I get replies to some of those questions i posted in here, that way i'm not way off base.

glad you're here man, lets get that strength/vert up & body comp in check!!!

peace man
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 09, 2010, 01:09:42 am

glad you started a log man!

nice man, why 4x4 with 225 though on squat, if 1RM is 275?

what's your diet like?

i have a few suggestions for your routine, of course you don't have to do them, but I have some things that I think would make it more effective and I'll post them once I get replies to some of those questions i posted in here, that way i'm not way off base.

glad you're here man, lets get that strength/vert up & body comp in check!!!

peace man

Thanks I definately need some input..... And know I need to make some changes.
275 is my PR. I may not be able to get it today, but I am pretty sure I could. I am just getting back into moving a heavy bar fast, and my plan was to step up each lifting day for confidence more than anything. (I am quite slow twitch and can muscle up more weight than I probably should. I want speed out of the transition and solid form. I guess that is another of my focuses)
I have really cleaned up my diet over the last month or so. I am currently eating a protien bar for breakfast and lunch + an apple or orange at lunch. Sensible dinner chicken or beef, veggies, etc. (fresh stuff) I drink whey with 2% milk post workout.

As far as cardio goes.... sad to say but 30 mins on treadmill 5 incline 5 mph, currently once a week.

When I said reactive that was probably a bad description. Here was tonights workout.....

Wed 12/8/10

Jump rope 5 min

1 leg step up jumps 18" box
4 x 6

On box jumps 24" box
3 x 8

Drop Jumps 24" box
3 x 6

Power clean
2 x 6 x 115
6 x 135

Pistol squats BW+10
3 x 6

Ab work: slant board x 100 and wheel on a stick, left, middle, right 2 x 10


Title: Re: Loopie's Log
Post by: adarqui on December 09, 2010, 05:24:54 am

glad you started a log man!

nice man, why 4x4 with 225 though on squat, if 1RM is 275?

what's your diet like?

i have a few suggestions for your routine, of course you don't have to do them, but I have some things that I think would make it more effective and I'll post them once I get replies to some of those questions i posted in here, that way i'm not way off base.

glad you're here man, lets get that strength/vert up & body comp in check!!!

peace man

Thanks I definately need some input..... And know I need to make some changes.
275 is my PR. I may not be able to get it today, but I am pretty sure I could. I am just getting back into moving a heavy bar fast, and my plan was to step up each lifting day for confidence more than anything. (I am quite slow twitch and can muscle up more weight than I probably should. I want speed out of the transition and solid form. I guess that is another of my focuses)

that's good actually.. focusing on bar speed is very important.. good call there.



Quote
I have really cleaned up my diet over the last month or so. I am currently eating a protien bar for breakfast and lunch + an apple or orange at lunch. Sensible dinner chicken or beef, veggies, etc. (fresh stuff) I drink whey with 2% milk post workout.

nice!



Quote
As far as cardio goes.... sad to say but 30 mins on treadmill 5 incline 5 mph, currently once a week.

When I said reactive that was probably a bad description. Here was tonights workout.....

Wed 12/8/10

Jump rope 5 min

1 leg step up jumps 18" box
4 x 6

On box jumps 24" box
3 x 8

Drop Jumps 24" box
3 x 6

Power clean
2 x 6 x 115
6 x 135

Pistol squats BW+10
3 x 6

Ab work: slant board x 100 and wheel on a stick, left, middle, right 2 x 10




are your "drop jumps" depth jumps? or depth drops? i'm assuming depth drops, i hate how people have referred to them as jumps if it's just a drop lol.. if it's drops, then ya, i'd keep them in their place.. if they are depth jumps, i'd put them after jump rope, giving them priority.

i'd still go with some extra reactive work on mon/fri, short sprints + (pogos and/or halftucks).. that'll give you some nice extra work at improving that reactive/explosive strength.

peace man
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 09, 2010, 10:42:08 pm

are your "drop jumps" depth jumps? or depth drops? i'm assuming depth drops, i hate how people have referred to them as jumps if it's just a drop lol.. if it's drops, then ya, i'd keep them in their place.. if they are depth jumps, i'd put them after jump rope, giving them priority.

i'd still go with some extra reactive work on mon/fri, short sprints + (pogos and/or halftucks).. that'll give you some nice extra work at improving that reactive/explosive strength.

peace man

Sorry, Depth drops. I always get the names wrong.

I will definately add some pogos. (frank Yang style)

I live in seattle and with the rain/ winter it is hard to get sprints in.

Title: Re: Loopie's Log
Post by: LBSS on December 10, 2010, 09:23:38 am

are your "drop jumps" depth jumps? or depth drops? i'm assuming depth drops, i hate how people have referred to them as jumps if it's just a drop lol.. if it's drops, then ya, i'd keep them in their place.. if they are depth jumps, i'd put them after jump rope, giving them priority.

i'd still go with some extra reactive work on mon/fri, short sprints + (pogos and/or halftucks).. that'll give you some nice extra work at improving that reactive/explosive strength.

peace man

Sorry, Depth drops. I always get the names wrong.

I will definately add some pogos. (frank Yang style)

I live in seattle and with the rain/ winter it is hard to get sprints in.



If you have access to an indoor basketball court, you can do sprints. They don't have to be long --10 yards of max effort is plenty-- and for people like you or me, who have trouble expressing power despite reasonable strength levels, short sprints can definitely help a lot.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 10, 2010, 11:05:50 pm
If you have access to an indoor basketball court, you can do sprints. They don't have to be long --10 yards of max effort is plenty-- and for people like you or me, who have trouble expressing power despite reasonable strength levels, short sprints can definitely help a lot.

Thanks for the suggestion, an indoor court would be sweet and be just the ticket. My gym dosen't have a court and my only current solution to sprints seems to be running them after the kids are asleep in the dark/rain on my gravel driveway.
Although I think I saw a Frank Yang video with him sprinting at night?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 10, 2010, 11:11:57 pm
workout for 12/10/10

Dynamic warmup

Pogo hops
3 x 30 seconds

Squat
5 x 135
5 x 185
4 x 4 x 235

Walking Lunges Barbell
3 x 10 x135

Reverse Hyper BW+10
4 x 10

Hamcurls 85#
4 x 8

Toe Raisers on leg press 225#
4 x 20

Treadmill 15min 3.7mph 5.0 incline


Title: Re: Loopie's Log
Post by: adarqui on December 11, 2010, 03:31:35 am
If you have access to an indoor basketball court, you can do sprints. They don't have to be long --10 yards of max effort is plenty-- and for people like you or me, who have trouble expressing power despite reasonable strength levels, short sprints can definitely help a lot.

Thanks for the suggestion, an indoor court would be sweet and be just the ticket. My gym dosen't have a court and my only current solution to sprints seems to be running them after the kids are asleep in the dark/rain on my gravel driveway.
Although I think I saw a Frank Yang video with him sprinting at night?

ya, frank yang had a beastly 30m sprint.

he did them outside in a few places, and on a track.

i do my sprints outside on pavement/pure concrete but i'm adapted to very hard surfaces..

peace man
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 13, 2010, 01:28:51 am
12/12/10

dynamic warmup

sprints - warmed up to 3 sets of about 30yard sprints 85-90%
(dark, rain and gravel = less than ideal. I will have to come up with a better solution)

tested standing vertical 26" ( using rhino hoop and raising one crank at a time until I couldn't hit.( one crank= about 1/2")
reach is dead on 7'6" in waffles. hit 9'8" standing.
couldn't get RVJ due to rain/ slick surface. If I add in my standard 3" running increase. I would still miss a 10' ring by 1".

Standing vertical is down about 2", but I am also up about 12lbs. Hopefully I can gain 1" with a drop of 6lbs?

Ran on treadmill 30 min 5.0mph 5.0 incline. 2nd time this week. I feel fat and slow.
Title: Re: Loopie's Log
Post by: adarqui on December 13, 2010, 05:40:33 am
12/12/10

dynamic warmup

sprints - warmed up to 3 sets of about 30yard sprints 85-90%
(dark, rain and gravel = less than ideal. I will have to come up with a better solution)

tested standing vertical 26" ( using rhino hoop and raising one crank at a time until I couldn't hit.( one crank= about 1/2")
reach is dead on 7'6" in waffles. hit 9'8" standing.
couldn't get RVJ due to rain/ slick surface. If I add in my standard 3" running increase. I would still miss a 10' ring by 1".

Standing vertical is down about 2", but I am also up about 12lbs. Hopefully I can gain 1" with a drop of 6lbs?

Ran on treadmill 30 min 5.0mph 5.0 incline. 2nd time this week. I feel fat and slow.


each 5 lb of fat is about 1-1.5 inches, so ya, definitely could gain 1" with 6lb fat loss.

nice testing man.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 13, 2010, 11:37:50 pm
12/13/10

Dynamic warm up.

Power cleans 135#
2 x 3

Reactive squats 85#
3 x 5

Squats
5 x 135
3 x 185
3 x 225
2 x 245
1 x 265
1 x 225

Deadlift
6 x 135
3 x 6 x 225

Reverse Hyper BW+10
4 x 12

Seated toe raisers 45#
3 x 10

Leg curls 85#
3 x 8

Ab work. stretch.

Pretty gassed, felt weak and without direction tonight. Crowed gym and no plyo boxes available.
Wanted to see if I could tie PR from last year on squat. probably a bad night to try. Don't think I could of hit 275. so left on positive.

Need more cardio. lifting makes me feel horribly out of shape. (Which I am)
Title: Re: Loopie's Log
Post by: adarqui on December 14, 2010, 05:25:08 am
12/13/10

Dynamic warm up.

Power cleans 135#
2 x 3

Reactive squats 85#
3 x 5

Squats
5 x 135
3 x 185
3 x 225
2 x 245
1 x 265
1 x 225

Deadlift
6 x 135
3 x 6 x 225

Reverse Hyper BW+10
4 x 12

Seated toe raisers 45#
3 x 10

Leg curls 85#
3 x 8

Ab work. stretch.

Pretty gassed, felt weak and without direction tonight. Crowed gym and no plyo boxes available.
Wanted to see if I could tie PR from last year on squat. probably a bad night to try. Don't think I could of hit 275. so left on positive.

Need more cardio. lifting makes me feel horribly out of shape. (Which I am)


short sprints make you *human* :) get em` in ! intervaling them sub max helps with cardio too.. but max effort short sprints (10m-20m etc) just does wonders for your health.

peace man
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 16, 2010, 12:41:43 am
12/15/10 Wed

dynamic warmup

jump rope 5min

1 leg step ups 18" box
3 x 6

On box jumps 24" box (no leg bend)
3 x 8

Depth drops 24" box
3 x 6

power cleans 135#
3 x 3

Bench
6 x 185
3 x 6 x 195

Pull ups
10,8,6

Dips BW
3 x 20

Seated cable rows 100#
3 x 8

Treadmill
20 min 4.0 inline x 4.0 mph

static streching

No soreness from Monday's w/o. pretty low intensity but I feel energized after it. :headbang:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 16, 2010, 12:47:23 am
short sprints make you *human* :) get em` in ! intervaling them sub max helps with cardio too.. but max effort short sprints (10m-20m etc) just does wonders for your health.

peace man

Sprints feel good. I plan on hitting some thursday night. definately one of the missing links!

Comeback road is hard, but I feel a little better everyday.
Title: Re: Loopie's Log
Post by: adarqui on December 17, 2010, 04:32:46 am
short sprints make you *human* :) get em` in ! intervaling them sub max helps with cardio too.. but max effort short sprints (10m-20m etc) just does wonders for your health.

peace man

Sprints feel good. I plan on hitting some thursday night. definately one of the missing links!

Comeback road is hard, but I feel a little better everyday.

nice man, sure is, but keep it up.

glad you're incorporating the sprints now.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 17, 2010, 11:37:51 pm
12/17/10 Fri

Dynamic warm up

Jump rope 5 min

on box jumps 24"
3 x 8

depth drops 24"
3 x 6

Squat
5 x 135
5 x 185
5 x 225
5 x 235
2 x 4 x 235

barbell lunge 135#
3 x 7

ham curl 100#
4 x 10

seated toe raisers 45#
4 x 12

reverse hyper BW +20
3 x 10

static streching and out. no sprints tonight  :'(
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 19, 2010, 11:16:11 pm
12/19/10 Sun

dynamic warm up

sprints 85-90%
3 x 3 x 30 yards

treadmill 25 mins
5.0 mph 5.0 incline
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 20, 2010, 11:31:45 pm
12/20/10 Mon

Dynamic warm up

jump rope 5 min

depth drops 24"
3 x 6

Squat
5 x 135
5 x 185
4 x 5 x 225

Bulgarian split squat 20# db's
3 x 8

ham curl 100#
4 x 8

seated toe raisers
4 x 12

reverse hyper BW+10
4 x 12

Treadmill 15 mins
3.5 inline 4.0 mph
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 24, 2010, 12:43:53 am
12/23/10 Thur

Lack of sleep going into this workout about 9 hours sleep total last two nights.

dynamic warm up

pogo hops
3 x 5

on box jumps 24"
3 x 6

depth drops 24"
3 x 6

Squats
5 x 135
5 x 185
2 x 225
2 x 245
1 x 265
295 unrack hold 10 seconds
missed 275 (no focus)
feels good to get heavy weight on my back even if I can't lift it.

Power cleans to ease frustration of missed PR tie on squats.
3 x 135
3 x 145
1 x 155
1 x 165 new PR

Bench press
5 x 135
5 x 185
2 x 5 x 205

cable row 100#
4 x 10

+ ab and core punishment.

still need more cardio. I'm out of shape and can really feel it on multiple reps in weight room. bright side I'm down about 3 pounds in the past 3 weeks.

ready to move into some MSEM sets in the coming workouts. any ideas on best way to implement?
Title: Re: Loopie's Log
Post by: adarqui on December 24, 2010, 06:06:05 am
ratio it for now, for example: strength:msem = 2:1

that means, keep your current workouts for 2 sessions in a row then hit a msem session.. you could rotate through that a few times, 2-4 times etc.

MSEM session would be something like this:

warmup
reactive work
power work
MSEM squat: 2 x 4-8 @ 90%, 5min rest between sets, ~30s rest between reps.. you can use the normal MSEM prescriptions in the performance blog article, but, 8 rep clusters feel pretty good, second set could always be 4 reps.


anyway you'd cut the workout there, protein shake + stretch.. that session should give you some nice 'stim' for 2 days or so.

peace man
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 24, 2010, 01:25:06 pm
ratio it for now, for example: strength:msem = 2:1

that means, keep your current workouts for 2 sessions in a row then hit a msem session.. you could rotate through that a few times, 2-4 times etc.

MSEM session would be something like this:

warmup
reactive work
power work
MSEM squat: 2 x 4-8 @ 90%, 5min rest between sets, ~30s rest between reps.. you can use the normal MSEM prescriptions in the performance blog article, but, 8 rep clusters feel pretty good, second set could always be 4 reps.


anyway you'd cut the workout there, protein shake + stretch.. that session should give you some nice 'stim' for 2 days or so.

peace man

Thanks man!

what would be an example of "power work" in your MSEM session? are you thinking REA squats/ jump squats or something different?

Title: Re: Loopie's Log
Post by: adarqui on December 25, 2010, 04:34:52 am
ratio it for now, for example: strength:msem = 2:1

that means, keep your current workouts for 2 sessions in a row then hit a msem session.. you could rotate through that a few times, 2-4 times etc.

MSEM session would be something like this:

warmup
reactive work
power work
MSEM squat: 2 x 4-8 @ 90%, 5min rest between sets, ~30s rest between reps.. you can use the normal MSEM prescriptions in the performance blog article, but, 8 rep clusters feel pretty good, second set could always be 4 reps.


anyway you'd cut the workout there, protein shake + stretch.. that session should give you some nice 'stim' for 2 days or so.

peace man

Thanks man!

what would be an example of "power work" in your MSEM session? are you thinking REA squats/ jump squats or something different?



np man, ya, REA squat, jump squat, or oly lifts.. whatever you're most proficient at.. if you havn't done much REA squatting, i'd go with jump squatting, it's the most simple power exercise to perform.. if you're proficient in oly's, i'd go hang snatch etc, a la lance's recommendations..

for REA & jump squat you're looking at: 5 x 3, ~2min rest between sets

for oly's you could use a variety of sets/reps, but something similar to the above, 5 x 2-3 etc.

peace man
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 27, 2010, 11:13:11 pm
12/27/10 Mon

trashed after holiday, feel weak and fat (like a lady).
heres the workout:

dynamic warm up

jump rope 5 min

on box jumps 24"
2 x 8

pogo hops
2 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

squats
5 x 135
5 x 185
2 x 225
5 x 235
3 x 3 x 235

ham curl 105#
4 x 10

seated toe raiser 45#
4 x 12

reverse hyper BW +10
4 x 12

ab and core circuit

treadmill 20 min
4.7 mph 3.0 incline

static stretching and out
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 31, 2010, 06:14:56 pm
12/31/10 Fri

BW=180.2 almost back in the 170's

dynamic warm up

jump rope 5 min

on box hops 24"
3 x 8

pogo hops
2 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

Squats
3 x 135
3 x 185
4  x 5 x 235
1 x 20 x 135 MEBM (50% 1rm, not very beast like)

Hamcurls 105#
4 x 8

seated toe raisers 45#
4 x 12

reverse hyper BW+10
3 X 15

Static stretching.

Shooting for first MSEM/MEBM workout on monday. staring off 2011 the right way! :ibsquatting:
Title: Re: Loopie's Log
Post by: adarqui on January 01, 2011, 05:48:33 pm
12/31/10 Fri

BW=180.2 almost back in the 170's

nice!



Quote
dynamic warm up

jump rope 5 min

on box hops 24"
3 x 8

pogo hops
2 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

Squats
3 x 135
3 x 185
4  x 5 x 235
1 x 20 x 135 MEBM (50% 1rm, not very beast like)

Hamcurls 105#
4 x 8

seated toe raisers 45#
4 x 12

reverse hyper BW+10
3 X 15

Static stretching.

Shooting for first MSEM/MEBM workout on monday. staring off 2011 the right way! :ibsquatting:

sick :)

go anywhere from 80-90% on MSEM, and 50-60% on MEBM.. the 20 rep squat set should be a little lighter initially to get used to it.

pc
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 02, 2011, 01:47:15 am
1/1/11 Sat

treadmill 30min
5.0 incline 4.5mph

bench press
6 x 135
3 x 5 x 205
 
pull ups BW
10,10,8

inverted rows BW
3 x 10

dips BW
3 x 20

hang clean and press 95#
3 x 8
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 03, 2011, 11:17:23 pm
1/3/11 Mon

BW=181.2

pogo hops
3 x 8

on box jumps 24"
3 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

squats
3 x 135
3 x 185
2 x 225
8 x 245 MSEM
6 X 245 MSEM
20 X 135 MEBM

Felt great after workout. ran last couple of nights on treadmill, starting to get cardio back.
Plan to play some pick-up ball tomorrow night and get some ME jumps and see were my progress is.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 05, 2011, 02:00:00 am
1/4/11 Tues

Played b-ball about 2.5 hours. 1st time in over a year. I love and miss sports. Still feeling the MEBM even with the light weight. drank a rockstar on the way out, which was a bad idea. I really feel the caffine. even with the fatique got some easy 30" jumps. ( finger tips level with rim )
I would probably feel the STIM from monday if I played on wednesday, but not an option. oh well.
Couple more pounds off, better condtioning and some more weight on my back and I am going to hit some PR's in the next two months. good shit.
Title: Re: Loopie's Log
Post by: adarqui on January 05, 2011, 05:25:38 am
1/4/11 Tues

Played b-ball about 2.5 hours. 1st time in over a year. I love and miss sports. Still feeling the MEBM even with the light weight. drank a rockstar on the way out, which was a bad idea. I really feel the caffine. even with the fatique got some easy 30" jumps. ( finger tips level with rim )
I would probably feel the STIM from monday if I played on wednesday, but not an option. oh well.
Couple more pounds off, better condtioning and some more weight on my back and I am going to hit some PR's in the next two months. good shit.

cool man

i feel much better on coffee+protein shake than an energy drink.. energy drinks make me woozy sometimes but really amp'd, the feeling wouldn't be good for sports imo.. but for sports, i feel great on just instant coffee (1-2 teaspoons) + a milk/protein drink.

good job on those jumps with the fatigue!

pc
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 06, 2011, 12:37:46 am
cool man

i feel much better on coffee+protein shake than an energy drink.. energy drinks make me woozy sometimes but really amp'd, the feeling wouldn't be good for sports imo.. but for sports, i feel great on just instant coffee (1-2 teaspoons) + a milk/protein drink.

good job on those jumps with the fatigue!

pc

Thanks for the tips and encouragement. no more rockstar, I can't handle my caffine.

1/5/11 Wed
BW=180.2

upperbody with cardio.

bench press
5 x 135
5 x 185
5 x 195
2 x 5 x 205
18 x 135

seated cable row 120#
4 x 10

pull ups BW
3 x 6

dips BW
4 x 15

ab and core work throughout

treadmill 20 mins
4.5 inlcine 4.5mph

Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 08, 2011, 12:33:05 am
1/7/11 Fri

BW= 182.2
strength level= weak

warm up

pogo hops
3 x 8

on box jumps 24"
2 x 8

depth jumps 24" to 24"
3 x 6

jump squats #75
3 x 5

squats
3 x 185
5 x 225
3 x 3 x 235
20 x 135

ham curl 105#
3 x 10

seated toe raiser 45#
4 x 10

bombed this workout. squats felt very heavy, I could only hit tripples with good form.
I think the basketball and the MSEM back to back wiped me out.
Title: Re: Loopie's Log
Post by: adarqui on January 08, 2011, 07:31:09 pm
1/7/11 Fri

BW= 182.2
strength level= weak

warm up

pogo hops
3 x 8

on box jumps 24"
2 x 8

depth jumps 24" to 24"
3 x 6

jump squats #75
3 x 5

squats
3 x 185
5 x 225
3 x 3 x 235
20 x 135

ham curl 105#
3 x 10

seated toe raiser 45#
4 x 10

bombed this workout. squats felt very heavy, I could only hit tripples with good form.
I think the basketball and the MSEM back to back wiped me out.


how long was basketball? got to eat real big the day before important strength training.. so if you didn't do that, in combination with basketball, ya, definitely will feel weak.

peace man!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 11, 2011, 12:05:24 am
how long was basketball? got to eat real big the day before important strength training.. so if you didn't do that, in combination with basketball, ya, definitely will feel weak.

peace man!

2.5 hours of basketball after not playing for a year took alot out of me. I also eat non-clean the day before to boot.
Eating big the day before heavy weight is someting I have not been doing. I have been eating clean during the week and losening up on the weekend depending on whats happening.

I plan on playing more basketball to get into better sports shape.


1/10/11 Mon BW=182.2

jump rope 5 min

on box jumps 24"
3 x 8

depth jumps 24" to 24"
4 x 6

bench press
5 x 185
5 x 205
6 x 205
2 x 5 x 205

pull up BW
8,6,6

Dips BW
4 x 15

hang clean and press 95#
3 x 8

seated cable row 120#
3 x 8

treadmill 15min
5.0 incline 3.5mph
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 12, 2011, 01:07:29 am
1/11/11 Tues
BW= 182.2
Eat big and clean. Hit the b-ball court for two hours of play. still getting fingers to rim for running 30" flat, But with no spring and jello legs so I feel good. 18 year old guys that play 5-6 times a week make me feel old.  :(

I updated plan is to play b-ball on tuesdays every time I can. Hit legs ratio technique (strength:msem = 2:1).
Ditch the MWF set days and make progress every w/o with 48 hours rest or so in between leg days.  Make actual progress on upperbody lifts and gain general fitness. I know that I need to hit sprints also. My kids, my vagina and the snow are my current excuses.




Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 14, 2011, 02:11:58 am
CURRENT GOALS - 300# back squat. repeatable 33" RVJ

MAJOR PR'S/MILESTONES - upcoming

DAILY PHYSICAL & MENTAL STATE - well rested, generally good

BODYWEIGHT = 181.8

DIET - protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.

SORENESS - near none

ACHES/INJURIES none

FATIGUE- low

SLEEP SCHEDULE THE PREVIOUS NIGHT - 8 hours

STRETCHING - post w/o


EXERCISES & SESSIONS - 1/13/11 Thur

JUMPS/DUNK SESSIONS - none

SQUATTING - 185 x 4, 235 x 5, (2) 235 x 4, 135 x20

BENCH - none

ANCILLARY WORK - ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.

REACTIVE WORK - pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6

CONDITIONING - treadmill 30min 3.5 inline 4.5mph

AB/CORE - none


Title: Re: Loopie's Log
Post by: adarqui on January 14, 2011, 05:11:15 am
hey man check to see how i do it in my journal.. copy and paste the pre-formatted template from that blog article, it's in a little section by itself.. because what you're going to wantto do is put the date and then the squat etc, UNDER the headline.. so it becomes a list.

check my journal out bout to post my stuff from today, you'll get the idea better now that i have 3 days done.

pc
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 15, 2011, 04:40:47 pm
hey man check to see how i do it in my journal.. copy and paste the pre-formatted template from that blog article, it's in a little section by itself.. because what you're going to wantto do is put the date and then the squat etc, UNDER the headline.. so it becomes a list.

check my journal out bout to post my stuff from today, you'll get the idea better now that i have 3 days done.

pc


Thanks......... I saw it was wrong but to late at night for me to mess with it.
I checked your journal. looks good.
I will go for attempt #2 now.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 15, 2011, 04:59:55 pm
CURRENT GOALS
1/13/11 300# back squat. repeatable 33" RVJ

MAJOR PR'S/MILESTONES
1/13/11 upcoming

DAILY PHYSICAL & MENTAL STATE
1/13/11 generally good. well rested
1/15/11 well rested. kink in the neck
1/17/11 good. a bit unfocused

BODYWEIGHT
1/13/11 181.8
1/15/11 181.4
1/17/11 182.4

DIET
1/13/11 protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.
1/15/11 protein bar, mondo burrito, fiber bar, 3 slices pizza, chips/salsa,  1 cup milk/ 2 scoop whey.
1/17/11 fiber bar.1 cup milk/ 1 scoop whey. turkey sandwich. spaghetti/sasauge. 1 cup milk/ 1 scoop whey.

SORENESS
1/13/11 near none
1/15/11 back/arms/neck
1/17/11 minor overall

ACHES/INJURIES
1/13/11 none
1/15/11 neck
1/17/11 none

FATIGUE
1/13/11 low
1/15/11 moderate
1/17/11 lowerish

SLEEP SCHEDULE THE PREVIOUS NIGHT
1/13/11 8 hours
1/15/11 10 hours
1/17/11 9.5 hours

STRETCHING
1/13/11 dynamic pre. static post
1/15/11 static post
1/17/11 dynamic pre. static post

EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS

SQUATTING
1/13/11 185 x 4, 235 x 5, (2) 235 x 4, 135 x20
1/17/11 jump squats 80# 3 x 5. 185 x 5, 225 x 2. MSEM 8 x 245. MSEM 6 x 245 -PR

Bench press
1/15/11 185 x 5, 205 x 5, 215 x 4, 135 x 20

ANCILLARY WORK lower
1/13/11 ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.

ANCILLARY WORK upper
1/15/11 pull up BW 8,8,6, Dips BW 3 X 15, Seated cable row 8 x 120#, (2) 10 x 100#. curls 20# 3 x 10
 
REACTIVE WORK:
1/13/11 pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6
1/17/11 pogo hops 3 x 8. depth jumps 24" to 24" 3 x 6

CONDITIONING
1/13/11 treadmill 30min 3.5 inline 4.5mph
1/15/11 treadmill 30min 3.5 inline 4.5mph
1/17/11 treadmill 30min 3.5 inline 4.5mph

AB/CORE
1/15/11 Core circuit


Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 17, 2011, 05:32:02 pm
CURRENT GOALS
1/13/11 300# back squat. repeatable 33" RVJ

MAJOR PR'S/MILESTONES
1/13/11 upcoming

DAILY PHYSICAL & MENTAL STATE
1/13/11 generally good. well rested
1/15/11 well rested. kink in the neck
1/17/11 good. a bit unfocused

BODYWEIGHT
1/13/11 181.8
1/15/11 181.4
1/17/11 182.4

DIET
1/13/11 protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.
1/15/11 protein bar, mondo burrito, fiber bar, 3 slices pizza, chips/salsa,  1 cup milk/ 2 scoop whey.
1/17/11 fiber bar.1 cup milk/ 1 scoop whey. turkey sandwich. spaghetti/sasauge. 1 cup milk/ 1 scoop whey.

SORENESS
1/13/11 near none
1/15/11 back/arms/neck
1/17/11 minor overall

ACHES/INJURIES
1/13/11 none
1/15/11 neck
1/17/11 none

FATIGUE
1/13/11 low
1/15/11 moderate
1/17/11 lowerish

SLEEP SCHEDULE THE PREVIOUS NIGHT
1/13/11 8 hours
1/15/11 10 hours
1/17/11 9.5 hours

STRETCHING
1/13/11 dynamic pre. static post
1/15/11 static post
1/17/11 dynamic pre. static post

EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS

SQUATTING
1/13/11 185 x 4, 235 x 5, (2) 235 x 4, 135 x20
1/17/11 jump squats 80# 3 x 5. 185 x 5, 225 x 2. MSEM 8 x 245. MSEM 6 x 245 -PR

Bench press
1/15/11 185 x 5, 205 x 5, 215 x 4, 135 x 20

ANCILLARY WORK lower
1/13/11 ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.

ANCILLARY WORK upper
1/15/11 pull up BW 8,8,6, Dips BW 3 X 15, Seated cable row 8 x 120#, (2) 10 x 100#. curls 20# 3 x 10
 
REACTIVE WORK:
1/13/11 pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6
1/17/11 pogo hops 3 x 8. depth jumps 24" to 24" 3 x 6

CONDITIONING
1/13/11 treadmill 30min 3.5 inline 4.5mph
1/15/11 treadmill 30min 3.5 inline 4.5mph
1/17/11 treadmill 30min 3.5 inline 4.5mph

AB/CORE
1/15/11 Core circuit


Title: Re: Loopie's Log
Post by: adarqui on January 18, 2011, 04:18:25 am
very nice man, with the progress tracker & the MSEM PR@!$!@  :headbang: but post the workout's above each one too.. check my journal.. for example!

workout/daily stuff/comments

progress tracker

Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 19, 2011, 12:24:02 am
very nice man, with the progress tracker & the MSEM PR@!$!@  :headbang: but post the workout's above each one too.. check my journal.. for example!

workout/daily stuff/comments

progress tracker


Thanks... I'm learning slowly.


1/18/11 Tues.

Played full court b-ball for about 2 hours. felt strong but not springy(sp). tweaked my ankle on the last game but should be fine by tomorrow. No big PR's tonight but my cardio is coming back and thats improvement.

CURRENT GOALS
1/13/11 300# back squat. repeatable 33" RVJ

MAJOR PR'S/MILESTONES
1/13/11 upcoming

DAILY PHYSICAL & MENTAL STATE
1/13/11 generally good. well rested
1/15/11 well rested. kink in the neck
1/17/11 good. a bit unfocused
1/18/11 good

BODYWEIGHT
1/13/11 181.8
1/15/11 181.4
1/17/11 182.4
1/18/11 182.8

DIET
1/13/11 protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.
1/15/11 protein bar, mondo burrito, fiber bar, 3 slices pizza, chips/salsa,  1 cup milk/ 2 scoop whey.
1/17/11 fiber bar.1 cup milk/ 1 scoop whey. turkey sandwich. spaghetti/sasauge. 1 cup milk/ 1 scoop whey.
1/18/11 2 fiber bar, 2 protein bar, 1 cup milk/ 1 scoop whey. 2 slices pizza. small chicken salad. 1 cup milk/ 1 scoop whey

SORENESS
1/13/11 near none
1/15/11 back/arms/neck
1/17/11 minor overall
1/18/11 knees

ACHES/INJURIES
1/13/11 none
1/15/11 neck
1/17/11 none
1/18/11 ankle

FATIGUE
1/13/11 low
1/15/11 moderate
1/17/11 lowerish
1/18/11 lowerish

SLEEP SCHEDULE THE PREVIOUS NIGHT
1/13/11 8 hours
1/15/11 10 hours
1/17/11 9.5 hours
1/18/11 7.5 hours

STRETCHING
1/13/11 dynamic pre. static post
1/15/11 static post
1/17/11 dynamic pre. static post
1/18/11 static post

EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS

SQUATTING
1/13/11 185 x 4, 235 x 5, (2) 235 x 4, 135 x20
1/17/11 jump squats 80# 3 x 5. 185 x 5, 225 x 2. MSEM 8 x 245. MSEM 6 x 245 -PR

Bench press
1/15/11 185 x 5, 205 x 5, 215 x 4, 135 x 20

ANCILLARY WORK lower
1/13/11 ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.

ANCILLARY WORK upper
1/15/11 pull up BW 8,8,6, Dips BW 3 X 15, Seated cable row 8 x 120#, (2) 10 x 100#. curls 20# 3 x 10
 
REACTIVE WORK:
1/13/11 pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6
1/17/11 pogo hops 3 x 8. depth jumps 24" to 24" 3 x 6

CONDITIONING
1/13/11 treadmill 30min 3.5 inline 4.5mph
1/15/11 treadmill 30min 3.5 inline 4.5mph
1/17/11 treadmill 30min 3.5 inline 4.5mph
1/18/11 b-ball 2 hours

AB/CORE
1/15/11 Core circuit


Title: Re: Loopie's Log
Post by: adarqui on January 20, 2011, 05:01:07 am
looking good man, hope the ankle is fine tomorrow.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 21, 2011, 12:45:50 am
looking good man, hope the ankle is fine tomorrow.

Thanks it's good today.

1/20/11 Thur
pogo hops 3x8
Depth jump 24"-24" 3x5
jump squats 85# 3x5
squats 3x185, 6x225, (3) 6x235 PR
hamcurl 110# 3x10
seated toe raiser 55# 3X10
reverse hyper BW+10  3x12


CURRENT GOALS
1/13/11 300# back squat. repeatable 33" RVJ

MAJOR PR'S/MILESTONES
1/13/11 upcoming
1/20/11 3x6x235 squats

DAILY PHYSICAL & MENTAL STATE
1/13/11 generally good. well rested
1/15/11 well rested. kink in the neck
1/17/11 good. a bit unfocused
1/18/11 good
1/20/11 solid

BODYWEIGHT
1/13/11 181.8
1/15/11 181.4
1/17/11 182.4
1/18/11 182.8
1/20/11 181.8

DIET
1/13/11 protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.
1/15/11 protein bar, mondo burrito, fiber bar, 3 slices pizza, chips/salsa,  1 cup milk/ 2 scoop whey.
1/17/11 fiber bar.1 cup milk/ 1 scoop whey. turkey sandwich. spaghetti/sasauge. 1 cup milk/ 1 scoop whey.
1/18/11 2 fiber bar, 2 protein bar, 1 cup milk/ 1 scoop whey. 2 slices pizza. small chicken salad. 1 cup milk/ 1 scoop whey
1/20/11 2 fiber bar, 2 protein bar, 1cupmilk/scoop whey, chicken, 1 cup milk/scoop whey

SORENESS
1/13/11 near none
1/15/11 back/arms/neck
1/17/11 minor overall
1/18/11 knees
1/20/11 near none

ACHES/INJURIES
1/13/11 none
1/15/11 neck
1/17/11 none
1/18/11 ankle
1/20/11 none

FATIGUE
1/13/11 low
1/15/11 moderate
1/17/11 lowerish
1/18/11 lowerish
1/20/11 none

SLEEP SCHEDULE THE PREVIOUS NIGHT
1/13/11 8 hours
1/15/11 10 hours
1/17/11 9.5 hours
1/18/11 7.5 hours
1/20/11 6.5 hours

STRETCHING
1/13/11 dynamic pre. static post
1/15/11 static post
1/17/11 dynamic pre. static post
1/18/11 static post
1/20/11 dynamic pre/static post

EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS

SQUATTING
1/13/11 185 x 4, 235 x 5, (2) 235 x 4, 135 x20
1/17/11 jump squats 80# 3 x 5. 185 x 5, 225 x 2. MSEM 8 x 245. MSEM 6 x 245 -PR
1/20/11 jump squats 85# 3x5. squats 3x185,6x225,(3) 6x235 -PR

Bench press
1/15/11 185 x 5, 205 x 5, 215 x 4, 135 x 20

ANCILLARY WORK lower
1/13/11 ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.
1/20/11 ham curl 110# 3x10, seated toe raisers 55# 3x10, reverse hyper BW+10 3X12

ANCILLARY WORK upper
1/15/11 pull up BW 8,8,6, Dips BW 3 X 15, Seated cable row 8 x 120#, (2) 10 x 100#. curls 20# 3 x 10
 
REACTIVE WORK:
1/13/11 pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6
1/17/11 pogo hops 3 x 8. depth jumps 24" to 24" 3 x 6
1/20/11 pogo hops 3X8, depth jumps 24"-24" 3x5

CONDITIONING
1/13/11 treadmill 30min 3.5 inline 4.5mph
1/15/11 treadmill 30min 3.5 inline 4.5mph
1/17/11 treadmill 30min 3.5 inline 4.5mph
1/18/11 b-ball 2 hours

AB/CORE
1/15/11 Core circuit
1/20/11 core circuit
Title: Re: Loopie's Log
Post by: joejoe22 on January 21, 2011, 04:09:12 pm
Nice work man.  Seems like you are pretty consistent.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 22, 2011, 12:52:33 pm
Nice work man.  Seems like you are pretty consistent.

Thanks. I am trying to be, but sometimes life makes it hard.

Nice progress on your part BTW.  :ibsquatting:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 22, 2011, 12:58:05 pm
1/21/11 Fri

bench press 6x185,6x195,4x205,4x205
pull ups BW 10,8,8
Dips BW 4x15
cable row 100# 4x10
curls 25# 3x10
Core circuit

Progress tracker moved - http://www.adarq.org/forum/progress-journals-experimental-routines/loopie's-log/

Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 25, 2011, 12:23:03 am
1/24/11 Mon

pogo hops 3x8
on box 24" 2x6
depth jumps 24"-24" 3x6
jump squats 1x6 85#
squats 5x185, 6x225, 6x235, 5x235, 5x235
ham curls 110# 3x10
seated toe raisers 55# 4x10
treadmill 30min 3.5incline 4.5mph
Title: Re: Loopie's Log
Post by: joejoe22 on January 25, 2011, 09:20:38 am
DIET
1/13/11 protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.
1/15/11 protein bar, mondo burrito, fiber bar, 3 slices pizza, chips/salsa,  1 cup milk/ 2 scoop whey.
1/17/11 fiber bar.1 cup milk/ 1 scoop whey. turkey sandwich. spaghetti/sasauge. 1 cup milk/ 1 scoop whey.
1/18/11 2 fiber bar, 2 protein bar, 1 cup milk/ 1 scoop whey. 2 slices pizza. small chicken salad. 1 cup milk/ 1 scoop whey
1/20/11 2 fiber bar, 2 protein bar, 1cupmilk/scoop whey, chicken, 1 cup milk/scoop whey
1/21/11 2 fiber bar, 1 protein bar, apple, cheese, pasta/sasauge. 1 cup milk/scoop whey
1/24/11 2 protein bar, fiber bar, cheese, 4egg burrito, 1 cup milk/scoop whey

Is that all you eat???  Like all day???  Holy Crap!  I'm so hungry just reading that!  Maybe that's why you're at 180ish and I'm 200ish..... hhhhhmmmmmmmmmmm....
Title: Re: Loopie's Log
Post by: adarqui on January 25, 2011, 06:11:46 pm
DIET
1/13/11 protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.
1/15/11 protein bar, mondo burrito, fiber bar, 3 slices pizza, chips/salsa,  1 cup milk/ 2 scoop whey.
1/17/11 fiber bar.1 cup milk/ 1 scoop whey. turkey sandwich. spaghetti/sasauge. 1 cup milk/ 1 scoop whey.
1/18/11 2 fiber bar, 2 protein bar, 1 cup milk/ 1 scoop whey. 2 slices pizza. small chicken salad. 1 cup milk/ 1 scoop whey
1/20/11 2 fiber bar, 2 protein bar, 1cupmilk/scoop whey, chicken, 1 cup milk/scoop whey
1/21/11 2 fiber bar, 1 protein bar, apple, cheese, pasta/sasauge. 1 cup milk/scoop whey
1/24/11 2 protein bar, fiber bar, cheese, 4egg burrito, 1 cup milk/scoop whey

Is that all you eat???  Like all day???  Holy Crap!  I'm so hungry just reading that!  Maybe that's why you're at 180ish and I'm 200ish..... hhhhhmmmmmmmmmmm....

i probably eat more than both of you, and i'm 152.

lololol

pc :)
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 26, 2011, 01:28:58 am
DIET
1/13/11 protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.
1/15/11 protein bar, mondo burrito, fiber bar, 3 slices pizza, chips/salsa,  1 cup milk/ 2 scoop whey.
1/17/11 fiber bar.1 cup milk/ 1 scoop whey. turkey sandwich. spaghetti/sasauge. 1 cup milk/ 1 scoop whey.
1/18/11 2 fiber bar, 2 protein bar, 1 cup milk/ 1 scoop whey. 2 slices pizza. small chicken salad. 1 cup milk/ 1 scoop whey
1/20/11 2 fiber bar, 2 protein bar, 1cupmilk/scoop whey, chicken, 1 cup milk/scoop whey
1/21/11 2 fiber bar, 1 protein bar, apple, cheese, pasta/sasauge. 1 cup milk/scoop whey
1/24/11 2 protein bar, fiber bar, cheese, 4egg burrito, 1 cup milk/scoop whey

Is that all you eat???  Like all day???  Holy Crap!  I'm so hungry just reading that!  Maybe that's why you're at 180ish and I'm 200ish..... hhhhhmmmmmmmmmmm....

i probably eat more than both of you, and i'm 152.

lololol

pc :)

That what I have been eating. feeling good and best of all finally dropping off a bit. I hate you BTW Andrew.

Busy life with work, kids and wife, which means I have a propensity to eat crappy + now that I am in my 30's I gain weight alot easier. I feel the best at 170-172 so that is where I am shooting. I am 5'10" but totally wasted height more like a 5'7" guy with a super long torso and neck, truth be told I need to be more like 165 to reach the zen cheetah level.

today BW=179.2  :personal-record:  in the last year at least.

Played some b-ball for a few hours tonight. sore from yeasterdays weights but making a comeback!!!!!!!!!!!!!!!!!!!!!!



Title: Re: Loopie's Log
Post by: adarqui on January 27, 2011, 06:53:38 am
179!!!!!! good stuff man!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 28, 2011, 12:59:43 am
179!!!!!! good stuff man!

Thanks small victories. 5#'s in about 2 months.

1/27/11

on box 24" 3x5
pogo hops 3x8
depth jumps 24"-24" 3x6
jump squats 85# 3x5
MSEM 5x255, 5x255  :personal-record:
MEBM 20x145

The MSEM makes me feel great after the workout. I just looked back and a little over a month ago I could only rep 265#'s once.
Tonight I hit 10 reps @255 MSEM. major PR for me. I am shooting to test my SVJ on saturday.
Title: Re: Loopie's Log
Post by: joejoe22 on January 28, 2011, 10:43:13 am
179!!!!!! good stuff man!

Thanks small victories. 5#'s in about 2 months.

1/27/11

on box 24" 3x5
pogo hops 3x8
depth jumps 24"-24" 3x6
jump squats 85# 3x5
MSEM 5x255, 5x255  :personal-record:
MEBM 20x145

The MSEM makes me feel great after the workout. I just looked back and a little over a month ago I could only rep 265#'s once.
Tonight I hit 10 reps @255 MSEM. major PR for me. I am shooting to test my SVJ on saturday.

That's awesome man!!!  Nice work.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 29, 2011, 12:39:19 am
That's awesome man!!!  Nice work.

Thanks!!!!!!!!!!!

1/28/11 Fri

BW=179.8

Bench press 10x135,5x185,5x195,5x205,5x205,20x135
Pull ups BW 10,8,8
Dips BW+4  4x15
curls 25# 3x10
ab circuit
treadmill 30min 3.0incline 3.0mph
Title: Re: Loopie's Log
Post by: adarqui on January 30, 2011, 04:51:42 am
179!!!!!! good stuff man!

Thanks small victories. 5#'s in about 2 months.

1/27/11

on box 24" 3x5
pogo hops 3x8
depth jumps 24"-24" 3x6
jump squats 85# 3x5
MSEM 5x255, 5x255  :personal-record:
MEBM 20x145

PR!@$!@ good work man

how those MEBM's feeling? going up nice and slow but still, they are doing their job.



Quote
The MSEM makes me feel great after the workout. I just looked back and a little over a month ago I could only rep 265#'s once.
Tonight I hit 10 reps @255 MSEM. major PR for me. I am shooting to test my SVJ on saturday.

awesome!!312$@$@!532tk34tkweorpkgopek

great work dude

 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 30, 2011, 07:12:45 pm
PR!@$!@ good work man

how those MEBM's feeling? going up nice and slow but still, they are doing their job.

awesome!!312$@$@!532tk34tkweorpkgopek

great work dude

 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:
Thanks man! MEBM is def helping almost felt good the next day after last session.

1/30/11
Did a jump/ 9' dunk session today. tested SVJ and hit 117.5", minus my 90" reach and thats 27.5" standing.  :ibjumping:
That is up 1.5" since 12/12/10. down about 4-5 pounds since then also.
I am only off about .5" from my 2009 best of 28" and still about 7-8 pound heavier. lots of room for improvement!

Title: Re: Loopie's Log
Post by: adarqui on February 01, 2011, 04:50:47 pm
PR!@$!@ good work man

how those MEBM's feeling? going up nice and slow but still, they are doing their job.

awesome!!312$@$@!532tk34tkweorpkgopek

great work dude

 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:
Thanks man! MEBM is def helping almost felt good the next day after last session.

ya it's interesting, after the first few sessions of soreness, you end up feeling BETTER the next day after MEBM'n.. just so much blood flow etc.



Quote
1/30/11
Did a jump/ 9' dunk session today. tested SVJ and hit 117.5", minus my 90" reach and thats 27.5" standing.  :ibjumping:
That is up 1.5" since 12/12/10. down about 4-5 pounds since then also.
I am only off about .5" from my 2009 best of 28" and still about 7-8 pound heavier. lots of room for improvement!



very nice!!!!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 02, 2011, 12:48:03 am
2/1/11

Full court basketball for 2 hours. My legs and lungs are alot better. Game is coming back also guess it's like riding a bike.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 03, 2011, 11:53:28 pm
2/3/11 Thursday

pogo hops 3x8
on box jumps 24" 2x5
depth jumps 24"-24" 3x6
jump squats 95# 3x5
squats 5x185, 3x225, 6x235, 3x245, 4x245, 20x145.
seated toe raisers 65# 4x10
ham curls 110# 3x8
reverse hyper BW 3x12

First day back after a few days rest and feeling great!
Title: Re: Loopie's Log
Post by: adarqui on February 05, 2011, 04:26:06 am
2/3/11 Thursday

pogo hops 3x8
on box jumps 24" 2x5
depth jumps 24"-24" 3x6
jump squats 95# 3x5
squats 5x185, 3x225, 6x235, 3x245, 4x245, 20x145.
seated toe raisers 65# 4x10
ham curls 110# 3x8
reverse hyper BW 3x12

First day back after a few days rest and feeling great!

nice work man! good session.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 06, 2011, 07:31:12 pm
nice work man! good session.

Thanks!!!!!!

2/6/11 sunday

pogo hops 3x8
on box jumps 24" 2x6
depth jumps 24" 3x6
jumps squats 95# 3x5
squats 5x185, 2x225, 3x245, 3x245, 6x235, 20x155.
seated toe raiser 65# 4x10
bench press 10x135, 10x185, 6x195, 5x195.
ham curl 110# 3x10
pull up BW 8,8,6
reverse hyper BW+10 4x12
curls 25# 3x10
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 09, 2011, 01:26:12 am
2/8/11 Tuesday

Played full court b-ball 2.5hours. The play is good for the body, but the losing is bad for the soul :(
Title: Re: Loopie's Log
Post by: adarqui on February 10, 2011, 08:33:15 pm
2/8/11 Tuesday

Played full court b-ball 2.5hours. The play is good for the body, but the losing is bad for the soul :(

hah

ya it feels good to win every full court game throughout the night, like 7 games.. that's a great feeling.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 10, 2011, 11:36:03 pm
2/10/11 Thur

pogo hops 3x8
on box jumps 24" 1x5
depth jumps 24" 3x6
jumps squats 95# 3x5
squats 5x185, 2x225, MSEM 6x255, MSEM 2x255, 20x165.
bench press 10x135, 8x185, 8x185, 6x185.
pull up BW 10,8,7
dips BW 4x20
curls 30# 3x10
ab circuit

Felt good tonight, warmed up and was ready to hit some PR's on MSEM squats, get through an easy 6x255, but could feel gas in my gut. to the locker room to crap part of my lower intestines out. back to the squat rack about 10min later and could barely get another 2 reps @255 :(
On a positive note 20 rep MBEM is getting much better, should be up to BW soon!  :strong:
Title: Re: Loopie's Log
Post by: adarqui on February 11, 2011, 04:15:30 am
2/10/11 Thur

pogo hops 3x8
on box jumps 24" 1x5
depth jumps 24" 3x6
jumps squats 95# 3x5
squats 5x185, 2x225, MSEM 6x255, MSEM 2x255, 20x165.
bench press 10x135, 8x185, 8x185, 6x185.
pull up BW 10,8,7
dips BW 4x20
curls 30# 3x10
ab circuit

Felt good tonight, warmed up and was ready to hit some PR's on MSEM squats, get through an easy 6x255, but could feel gas in my gut. to the locker room to crap part of my lower intestines out. back to the squat rack about 10min later and could barely get another 2 reps @255 :(
On a positive note 20 rep MBEM is getting much better, should be up to BW soon!  :strong:


sick work on the squatting..

ya dude it sucks when you feel like you gotta shit, best not to squat like that or it could be a nuclear blast.. i usually feel better after going to the bathroom though, when i resume squatting.. hah

pc
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 13, 2011, 02:25:32 pm
here are some jumps from yesterday..... didn't think to pull out the camera until after I was tired.

adarq html this

http://www.youtube.com/watch?v=qqdYbqeqQ78


Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 14, 2011, 01:14:09 am
2/13/11 Sunday

squats 5x185, 2x225, (3)4x240, 20x175
walking lunges 135# 3x6
Title: Re: Loopie's Log
Post by: adarqui on February 14, 2011, 10:17:35 pm
here are some jumps from yesterday..... didn't think to pull out the camera until after I was tired.

adarq html this

http://www.youtube.com/watch?v=qqdYbqeqQ78




put it in brackets like this:

Code: [Select]
[youtube]the video url[/youtube]
http://www.youtube.com/watch?v=qqdYbqeqQ78

nice jump at the end man..

definitely need to keep getting stronger and keep improving body comp, that'll result in more speed into that runup/more power/^ more efficient plants.. keep up the good work mang

pc

Title: Re: Loopie's Log
Post by: Divad on February 14, 2011, 10:48:36 pm
Just one tip that might or might not be helpful for you: when you go for a 2-hander off two feet, practice ''throwing'' the ball upwards (keep a hold of it) to give you some more momentum (a wide in football gave me that tip, could even use a Med. Ball heck).

So if i were you i would put that to the test on 9' rim and then increasing heights as your pattern gets better but i think it should help you get more power after you plant, especially since it looks fine to begin with.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 15, 2011, 01:05:02 am
put it in brackets like this:

Code: [Select]
[youtube]the video url[/youtube]
http://www.youtube.com/watch?v=qqdYbqeqQ78

nice jump at the end man..

definitely need to keep getting stronger and keep improving body comp, that'll result in more speed into that runup/more power/^ more efficient plants.. keep up the good work mang

pc

Thanks I knew there was a trick to it.

I just need less weight while increasing strength/speed/movement efficency. ;) 

Just one tip that might or might not be helpful for you: when you go for a 2-hander off two feet, practice ''throwing'' the ball upwards (keep a hold of it) to give you some more momentum (a wide in football gave me that tip, could even use a Med. Ball heck).

So if i were you i would put that to the test on 9' rim and then increasing heights as your pattern gets better but i think it should help you get more power after you plant, especially since it looks fine to begin with.

Thanks for the tip, I will give it a try!

Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 19, 2011, 10:22:42 pm
Caught the flu and it put me down this week. :(

2/19/11

pogo hops 3x8
on box jumps 24" 1x5
depth jumps 24" 3x6
jumps squats 95# 3x5
squats 5x185, 2x225, 4x245, 3x245, 1x245, 20x175.
Ham curl 110# 3x10
bench press (dumbbell) 12x55, 10x60, 8x65, 8x70.
seated toe raiser 55# 3x12
pull up BW 10,8,7
curls 30# 3x10
ab circuit
Title: Re: Loopie's Log
Post by: adarqui on February 20, 2011, 04:31:46 am
sucks, man everyone  getting sick wtf... 2012 aint no joke.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 23, 2011, 12:39:05 am
Played full court b-ball for 2 hours last night. fealing great. BW down to 173.8 this morning, leaning out and getting into sports shape.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 24, 2011, 01:42:47 am
2/23/11 Wed

pogo hops 3x8
on box jumps 24" 2x6
depth jumps 24" 3x6
jumps squats 95# 3x5
squats 5x185, 2x225, MSEM 5x255, 1x255, 4x225, 10x185.

Title: Re: Loopie's Log
Post by: joejoe22 on February 24, 2011, 10:13:37 am
Nice workout, I need to add more plyos in my programming.  I always forget and focus on the main lifts, then try and squeeze them in.  Anyhow, nice job.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 25, 2011, 12:40:46 am
I really am seeing good results from the low amount of plos I do before every w/o. I have a bit more bounce in p/u games, + getting blocks and put backs like I am a younger man.
Title: Re: Loopie's Log
Post by: adarqui on February 27, 2011, 06:32:55 pm
I really am seeing good results from the low amount of plos I do before every w/o. I have a bit more bounce in p/u games, + getting blocks and put backs like I am a younger man.

nice man!

yup that's why people should do reactive work before lifting.. it keeps that constant stimulus in to "be more springlike (reactive)" and it helps potentiate (stimulate) heavy/explosive lifts.. there's absolutely no reason why we shouldnt include reactive work before pretty much every lifting session (unless it's back to back days then you could make a case..)

pc
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 27, 2011, 08:53:43 pm
I really am seeing good results from the low amount of plos I do before every w/o. I have a bit more bounce in p/u games, + getting blocks and put backs like I am a younger man.

nice man!

yup that's why people should do reactive work before lifting.. it keeps that constant stimulus in to "be more springlike (reactive)" and it helps potentiate (stimulate) heavy/explosive lifts.. there's absolutely no reason why we shouldnt include reactive work before pretty much every lifting session (unless it's back to back days then you could make a case..)

pc


Word.


2/27/11 Sunday BW=173.8

pogo hops 3x8
on box jumps 24" 1x6
depth jumps 24"-24" 3x5
jumps squats 95# 3x5
squats 5x185, 5x225, 2x235(#3=fail)   :uhhhfacepalm:
box squat(around parallel) 3x8x225

Hoping to make more progress this month but after being sick I am getting my butt kicked. today was especially bad.
Tried box squating after really never doing it and it felt good. I originally learned to squat all the way down and now anything less feels weird. Not sure if I should keep going deep or start box squatting and see how it goes?



Title: Re: Loopie's Log
Post by: Divad on March 01, 2011, 10:55:59 pm
The most important thing, is yeah, go deep, but mainly STOP once you lose your arch. It's never helpful once your back starts to round. The Box Squat might be good to develop some more explosive power and allow you to really SIT back and stay above your critical point and progress safely. Try it out, but keep squatting regularly too, test for a while to see which one you like best, then switch to that one for a couple of weeks. In any case, resistance stays resistance.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 02, 2011, 12:32:27 am
The most important thing, is yeah, go deep, but mainly STOP once you lose your arch. It's never helpful once your back starts to round. The Box Squat might be good to develop some more explosive power and allow you to really SIT back and stay above your critical point and progress safely. Try it out, but keep squatting regularly too, test for a while to see which one you like best, then switch to that one for a couple of weeks. In any case, resistance stays resistance.

Thanks Divad, I am thinking of adding some box squats maybe after my deeper sets. they do feel go though and probably will help my explosive power also.


3/1/11 Tuesday BW=175.6

Full court b-ball better then 2 hours straight. we couldn't lose tonight! so good for my cardio.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 04, 2011, 12:47:46 am
3/3/11 Thursday BW=174.6

Jump Squats 2x5x95#
squats 3x185, 6x225, 6x235, 3x235, 2x235
box squats 2x8x235
bench press 8x135, 6x185, 6x195, 5x195
seated toe raiser 70# 4x10
pull up BW 10,8,7
ham curl 120# 3x8
reverse hyper BW+10 1x15
curls 30# 1x10

Title: Re: Loopie's Log
Post by: adarqui on March 04, 2011, 10:31:06 am
you'll bounce back from being sick man..

Divad's advice is good but I personally would substitute pin squat for box squat, but that's preference (and a little bit more but not set in stone).
Title: Re: Loopie's Log
Post by: Divad on March 04, 2011, 03:57:08 pm

Quote
Divad's advice is good but I personally would substitute pin squat for box squat, but that's preference (and a little bit more but not set in stone).

True dat. The man has got it!  :D   Really pin squats would definately be better as depth will AlWAYS be identical. I might try these myself.

Pce
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 07, 2011, 01:33:00 am

Quote
Divad's advice is good but I personally would substitute pin squat for box squat, but that's preference (and a little bit more but not set in stone).

True dat. The man has got it!  :D   Really pin squats would definately be better as depth will AlWAYS be identical. I might try these myself.

Pce

Thanks for the advice guys, pins are probably the way yo go as I can not find the appropriate height box. moved the pins up to 4 tonight, which stops me from going super extra deep and it felt good.


3/6/11 Sunday BW=175.0


pogo hops 3x8
depth jumps 24"-24" 3x5
jumps squats 95# 3x5
squats 5x185, 2x225, MSEM 1x255, MSEM 8x245, MSEM 5x245
bench press DB, 8x60, 8x65, 8x70, 8x75.
pull BW 10,8,5
curls 30# 10,8,8
dips BW 3x15.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 09, 2011, 12:30:54 am
3/8/11 Tuesday BW=175.0

full court b-ball cardio night, ran for about 2 hours total. all the ME jumps I got in were about 30"s. (off carpet)
feels like it kills my spring+ my calfs are sore after playing on it. luckly my ankles are strong.
I would like to get some fresh jumps in on hardwood and see where I am at.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 10, 2011, 11:57:16 pm
3/10/11 Thursday BW=174.8

pogo hops 3x8
depth jumps 24"-24" 2x5
jump squats 95# 2x5
squats 4x185, 6x225, 6x235, 3x235, 3x235, 15x175
bench 8x135, 3x6x185
curls 30# 10,10,7

I thought this was going to be a wasted work out as I was a little beat and my calves are still in pain from tuesday b-ball. I actually felt stronger then I have in the last few weeks, go figure?

I am going to transition from 24" depth jumps to 30" depth drops and see how that goes.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 14, 2011, 12:56:27 am
3/13/11 Sunday BW=176.2

jump squats 95# 3x5
squats 5x185, 6x225, 3x6x235
bench press 8x135, 3x6x185
pull up BW 10,6,7
db curls 30# 9,7,7
Title: Re: Loopie's Log
Post by: Divad on March 15, 2011, 10:17:55 pm
You calves are probably a restrictive factor. Having sore calves after basketball means one or two things: either not strong enough or extra tightness. Either way you should implement Unilateral Calf-Raises going for a full deep stretch (maybe holding it down for ISOs, which I prefer) after your workouts in addition to the reactive stuff you do beforehand to keep things on an even keel.

Peace.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 16, 2011, 01:01:26 am
You calves are probably a restrictive factor. Having sore calves after basketball means one or two things: either not strong enough or extra tightness. Either way you should implement Unilateral Calf-Raises going for a full deep stretch (maybe holding it down for ISOs, which I prefer) after your workouts in addition to the reactive stuff you do beforehand to keep things on an even keel.

Peace.


true words. not stiff tho, too weak. calves are def not on par with my upper legs, and needs to be a bigger focus.
1 leg calf raises are going back into the rotation, thanks for the input.

I feel like I can't stabilize and explode out of a plant with much speed...... Yet



3/15/11 Tuesday BW=176.0

2 hour Basketball cardio night. got my butt kicked but stayed injury free to fight another night.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 23, 2011, 12:52:32 am
3/22/11 BW=171.6

Caught food poisoning or a virus last week and it out me down for a week, perfect time for a deload anyway. Played 2 hours of basketball tonight and am feeling 100% better. Ready to hit some PR's in the short-term.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 28, 2011, 12:35:43 am
3/27/11 Sunday BW=171.4

pogo hops 2x8
depth jumps 24"-24" 2x5
jump squats 95# 2x5
squats 5x185, 2x225, 1x255, 0x275 (3x fail)
bench DB 8x60, 8x65, 6x70, 6x75.


Hoping to drop some weight and maintain strength. had about a week off so I assumed I would be fresh and went for a max effort. hoping for 285ish, didn't happen.(missed 275 on 3 attempts)
I'm down about 10#s in last 2 months but 0 strength gain. :uhhhfacepalm:

Sucks.  feel stronger and leaner for the most part, but got my ass kicked today..................................
Title: Re: Loopie's Log
Post by: joejoe22 on March 29, 2011, 09:38:39 pm
Don't sweat it man.  Just regroup and try again.  You can do it!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 30, 2011, 01:39:33 am
Don't sweat it man.  Just regroup and try again.  You can do it!

Thanks man.

3/29/11 Tuesday BW=170.6

Played full court b-ball tonight. (2.5 hours) Legs were sore from missed PR attempt on Sunday so I wasn't expecting much. Got warmed up and hit some ME jumps and bam hitting 31" RVJ again and again. Progress, I love it!!!!!!!!!!!!!!!  keeps me motivated for more pain.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 31, 2011, 09:58:04 pm
3/31/11 Thursday BW=170.6

squats 5x185, 6x225, 5x225, 3x225, 3x225
seated toe raisers 55# 12,12,10,10
reverse hyper BW+5 20,15,15,15
ham curls 100# 3x10
bench press 8x135, 8x185, 6x185, 6x185

I know peaks and valleys..........................but keep getting stuck in the valleys. :uhhhfacepalm:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 04, 2011, 12:41:00 am
4/3/11 Sunday BW=171.8

pogo jumps 3x8
depth drops 24" 3x6
jump squats 95# 3x5
squats 10x185, 8x205, 8x205, 8x205
lunges 135# 3x6
seated toe raisers 55# 4x10
bench press 8x135, 4x6x185
pull ups BW 10,8,6

Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 06, 2011, 01:45:39 am
4/5/11 Tuesday BW=170.0

2 Hours+ full court b-ball cardio night. Legs sore from Sundays workout. got warmed up felt great! cooled back down and back to being sore, funny how that works.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 08, 2011, 12:17:08 am
4/7/11 Thursday BW=172.0

squats 6x185, 4x8x205
seated toe raisers 55# 3x12
reverse hyper BW+10 3x15
ham curls 100# 3x8
bench press 8x135, 4x6x185
pull ups BW 10,9,8
Title: Re: Loopie's Log
Post by: Divad on April 08, 2011, 12:19:18 am
Post some impressions too mang, it helps to capture the feel of the session. I can't believe NOTHING happened for you today. Tell us more. Unless you were just going through the motions today... (wrong wrong)
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 08, 2011, 12:42:48 am
Post some impressions too mang, it helps to capture the feel of the session. I can't believe NOTHING happened for you today. Tell us more. Unless you were just going through the motions today... (wrong wrong)

thanks for the reminder Divad.

Good session. pretty sure I pissed some muscle away while cutting weight. Stepping back up to sets of 8-10 on squats. don't think I could currently hit 8 with 215. for 4 sets. frustrating but part of the game. I remember in the not to distant past 225 feeling light.(not adarq 45 rep light tho :() but wasn't focused on 8-10 reps at the time.
adding back in the targeted hamstring work as I felt that has helped in the past.
Moving well, feeling good, My body wants to be at 165#'s. just need my mind to let me get there.
waiting for spring to get here so I can add sprints to my work outs as I know I need it.
Title: Re: Loopie's Log
Post by: Divad on April 08, 2011, 12:58:10 am
Better. ;)
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 11, 2011, 12:14:02 am
4/10/11 Sunday BW=171.4

pogo hops 3x8
depth jumps 24"-24" 3x5
jump squats 95# 3x5
squats 6x185, 3x10x205
seated toe raisers 60# 4x10
bench press 10x135, 3x8x175, 6x175
reverse hyper BW+10 3x15
pull up BW 10,

Ran out of time on workout. Getting my reps up on squats which feels good, hard when I am used to doing less reps tho.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 15, 2011, 01:00:45 am
4/12/11 Tuesday BW=171.6
Played full court b-ball for my cardio work. not a lot of bounce that day, but stayed injury free!


4/14/11 Thursday BW=172.0

squats 6x135, 4x185, 2x225, MSEM 5x250, failx250 on second set.

Kids stopped me from going to the gym tonight. so I hit the garage nautilus set up. It's not a real squat rack so no pins to save me or gauge depth. So I end up going really deep.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 18, 2011, 01:08:30 am
4/17/11 Sunday BW= 170.6

pogo jumps 3x8
depth drops 28" 3x5
jump squats 95# 3x5
squats 5x185, 10x205, 10x205, 10x205
seated toe raisers 60# 4x12
bench press 8x135, 3x6x185
reverse hypers BW+10 3x15
pull ups BW 10,9,7

Tried to follow up the squats with deadlifts but wasn't going to happen so I stopped with warm up set. Felt like a pussy tonight when I was looking at myself in the mirror and wondering if I have it in me to make progress. Some of the cats in here put in work, and with the frequency that would put me in the hospital. sometimes I wonder if I got a crap hand in the recovery department or I am just a nancy. (rhetorical don't answer this)

Thanks for the motivation.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 22, 2011, 12:57:47 am
4/21/11 thursday BW= 171.0

squats 5x185, 6x215, 10x205, 10x205

gym didn't workout tonight. hit the garage for a quick set. felt blah.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 28, 2011, 12:32:47 am
4/26/11 Tuesday BW=171.4

Played b-ball last night. felt ok but my knees have been bothering me for some reason. haven't hit squats since last Thursday and have been lifting light for the last 3 weeks and still my knees are sore. WTF? not feeling it lately. :uhhhfacepalm:

back to the gym tomorrow.......
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 29, 2011, 12:15:44 am
4/28/11 Thursday BW=171.6

pogo jumps 2x8
depth drops 28" 2x5
jump squats 95# 2x5
squats 5x185, 2x225 10x205, 10x205, 10x205
seated toe raisers 65# 4x12
bench press 8x135, 8X185, 4X205, 3X205
reverse hypers BW+10 3x15
pull ups BW 10,7,6
curls 25# 10,10,8
cable row 100# 3x10

Feeling better tonight. about 6 hours sleep last night, and low motivation before the gym but feel recharged after. foam roll and out!

Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 11, 2011, 12:48:46 am
Been off the train for a few weeks..... I played b-ball tonight 5/10/11 and last tuesday 5/3/11. feeling general wear and tear lately + getting training time wasn't working out. reset and comeback. again.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 15, 2011, 02:15:11 am
5/12/11 Thursday - went out and jumped, lots of low rim dunks felt good maybe 30" running at best.

5/14/11 Saturday BW=170.4

pogo hops 3x8
depth drops 30" 3x5
jump squats 90# 3x5
bench dumbell 55,60,65,70 = 10,10,8,8
squat 10x135, 10x185, 3x205
Pull up BW 9,8,7
seated toe raiser 65# 3x10
incline sit ups 50

Lower back has been super tight lately, tired to go at squats a couple times this last week and don't have full ROM. I couldn't get past the warm up. didn't really hurt just felt real limited? wtf?
been trying to take it easy but hope to be back at 100% soon.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 18, 2011, 01:35:30 am
5/17/11 Tuesday BW=175.2

B-ball cardio night, played about 2 hours. feeling good, lower back feels great ready to hit some weights on thursday.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 22, 2011, 01:42:40 am
5/21/11 Saturday BW=173.2

pogo jumps 3x8
depth drops 28" 3x5
squats 8x135, 3x4x225, 3x225
seated toe raisers 65# 4x10
bench press 8x135, 6X185, 4x195, 3X195


feeling good once again.
time to rebuild rinse and repeat.
responsibility 1, progress 0.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 25, 2011, 01:52:53 am
5/24/11 Tuesday  BW=174.2


2 hours of b-ball, good stuff.
A guy stopped by the open gym that I was in awe of, maybe 5'8" 155lbs, easy 36-38" RVJ. totally effortless. Lightning quick, his CNS was on overdrive. He only played 2 or 3 games, talked a ton of trash, constantly ready for a fist fight. (his team lost to us BTW) wicked excitable.
If you could bottle that shit I would only need a sip.....  I don't run into guys with that much juice often.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 27, 2011, 12:42:45 am
5/26/11 Thursday BW=174.2

pogo hops 2x8
squats (parallel box, for speed) 6x135, 8x185, 8x205, 8x205
bench press 8x135, 6x185, 6x195, 6x195
seated toe raiser 65# 3x10
seated cable row 10x100, 2x10x120
reverse lunges 135# 3x5
treadmill 4.0 incline 3.5mph 20min
p90x abs

What a difference a week or so makes. Motivation is back, body feels 100%. no aches or tweeks.
I feel like I have been draining myself before squat work recently with reactive and RFD work before hand. I am probably getting in decent plyo work with weekly p/u b-ball, so I am cutting back on that. My volume on squats has seem low to me, but my gyms resident power lifter thinks I still do to much volume? He make strength gains pretty consistently doing like 4-5 reps once a week, with stupid heavy weight. I have made close to zero progress over the last 6 months, so ready to work a different angle any advice is appreciated?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 30, 2011, 04:58:23 pm
5/30/11 Monday BW=174.6

squats (parallel box, for speed) 6x135, 6x185, 6x225, 6x235, 6x245 PR!!!!!!!!!!
reverse lunges 135# 3x5
bench press 8x135, 6x185, 6x195, 5x195
seated toe raiser 65# 3x10
seated cable row 120# 3x10
Dips BW 3x15
treadmill 5.0 incline 3.0mph 20min
p90x abs

Still feeling great! Hopefully I finally have the foundation set for some major PR's over the next month.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 02, 2011, 01:03:29 am
6/1/11 Wednesday BW=175.0

squats (parallel box, for speed) 6x135, 6x185, 6x225, 6x245, 6x255 PR!!!!!!!!!!
pull ups BW 10,10,6
reverse hyper BW+10 3x15
seated toe raisers 65# 3x10
curls 10x25#'s ,10x30, 5x30

feeling great, Great w/o. Lovin the box squats. focused for so long ATG and wasn't seeing results or progress. I am weak out of the hole but strong for the rest of the movement. I probably wasn't challenging myself enough to make progress due to that fact?
I have my sights on 300#s.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 05, 2011, 07:16:20 pm
6/4/11 BW=? jumps and 9' dunks

6/5/11 BW=?

squats (parallel) 5x185, 4x225, 1x245, 1x265, 1x285 PR!, FAILx295, 6x225
reverse lunges 135# 3x5
seated toe raisers 75# 4x10
bench 6x135, 6x185, 6x195, 5x205
cable row 120# 3x10
p90x abs

Hit 285 for new  :personal-record:

tried 295 and missed but I feel I would have got it if I had not just hit 285.

moving good and jumping good. body feels great, time to keep pushing!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 08, 2011, 12:47:16 am
Tuesday 6/7/11 BW=175.0

2 hours full court b-ball. good run tonight still some glimmers of the speed I had at 17.
I need to play more and get my confidence where it needs to be but my schedule and body probably couldn't handle it :(
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 09, 2011, 11:37:44 pm
6/9/11 Thursday BW=177.2

squats (parallel) 5x185, 6x225, 6x245, 4x255, 4x255
seated toe raisers 70# 4x10
bench 6x135, 6x185, 6x205, 5x205
pull up BW 10,8,7
reverse hyper BW+10 4x15

wasn't feeling going to gym tonight, didn't go too bad. always feel worn out by end of week.
I can gain weight like nothing now... too bad I couldn't do that in high school  :(
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 12, 2011, 11:01:32 pm
6/12/11 Sunday BW=174.2

pogo hops 2x8
jump squats 95# 1x5
squats (parallel) 5x185, 4x225, 2x245, 6x255, failx255, 6x225, 6x225
reverse lunges 135# 3x5
seated toe raisers 75# 3x10
bench 6x135, 6x185, 6x205, 3x205
cable row 140# 3x8

warmed up on the squats felt good hit 6x255, next set I couldn't get one? I don't get it, it seems to happen to me alot.
last time I went for max hit easy 285, then failed 295. If I would have gone for 295 first I think I would have gotten it. One shot and then down hill WTF?

Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 14, 2011, 11:59:19 pm
 Played b-ball tonight, got one bucket into the second game and rolled my ankle on somebodies foot. Got it elevated and iced quickly. didn't swell up to bad yet so unsure how bad it is. It hurts tho. hoping for the best. damn. :uhhhfacepalm:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 17, 2011, 12:35:23 am
6/16/11 Thursday BW=178.8

bench press 5x135, 4x185, 2x205, 3x225, 2x225, 2x225
pull up BW+10  7,6,5
dips BW+25  12,12,6
incline sit ups 30,30,30
military machine 50#  6,5,4

Finally got 2 plates on bench again, even if only for low reps.

No more b-ball for a while, sprained my ankle pretty good. swelling has gone down but bruised pretty bad. Haven't done that for a long time and forgot how much it sucks...........
Might do some light squats on sunday and see how it feels?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 23, 2011, 11:19:59 pm
6/23/11 Thursday BW=175.4

bench  6x185, 3x205, 2x225, 5x205, 5x205
squat (parallel) 5x185, 4x225, 4x255, 4x255, 4x255, 12x205
pull up BW+10= 8,6  BW= 6
dips BW+25 12,12,10
p90x abs

My ankle is healing up nicely. nine days since injury, but fist day back on a leg w/o. Still thought that I would go light. turned out good. ready to get back to hitting some PR's.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 29, 2011, 12:16:42 am
6/28/11 Tuesday BW=177.2

squats (parallel) 5x185, 3x225, 3x265, failx265, 3x245, 3x245, 15x205
bench db 6x60#, 6x70#, 6x80# 6x80#
mod grip pull up BW 10,6,5
dips BW+25 12,12,10
p90x abs

Gave a few extra day in between w/o's. jumped a little bit after tonight's weights. felt ok. I can only jump with minimal force, but that is progress. I haven't had an ankle injury since 10th grade. good run but still sucks.
Title: Re: Loopie's Log
Post by: LBSS on June 29, 2011, 12:35:59 am
6/28/11 Tuesday BW=177.2

squats (parallel) 5x185, 3x225, 3x265, failx265, 3x245, 3x245, 15x205
bench db 6x60#, 6x70#, 6x80# 6x80#
mod grip pull up BW 10,6,5
dips BW+25 12,12,10
p90x abs

Gave a few extra day in between w/o's. jumped a little bit after tonight's weights. felt ok. I can only jump with minimal force, but that is progress. I haven't had an ankle injury since 10th grade. good run but still sucks.

so, i gotta ask... do your muscles feel confused?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 02, 2011, 03:59:59 pm
so, i gotta ask... do your muscles feel confused?

Yes. that is the key I believe?
I did the 90 day set up for 30 days. 1.5 hours 6 days a week is too much for me tho. If you eat clean and started at 10% BF you probably would be more ripped in 90days.
the ab w/o is good btw.

7/2/11 Saturday BW= 176.2

squat (parallel) 5x185, 4x225, 2x255, 8x275 MSEM PR!, 20x205 PR!
bench  6x185, 3x205, 3x225, 3x205, 8x185
p90x abs

ankle still not up to jumping maybe another week.
squatting feels good, very explosive on 275# lifts. progress has been made!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 08, 2011, 01:04:35 am
7/7/11 Thursday BW=176.4

squat (parallel) 5x185, 3x225, 1x245, 4x245, 4x245, 4x245, 15x205
bench  6x185, 5x205, 4x205
treadmill 5.0 incline 3.5mph 20 min

Motivation level low. body feels wasted. weights felt extra heavy.
Did some jumps yesterday and actually felt good.

Title: Re: Loopie's Log
Post by: $ick3nin.v3nd3tta on July 10, 2011, 06:26:10 pm
seated toe raiser 65# 3x10

Awesome. Just discovered the potential of these.


No Windlass Mechanism = No fully functioning fascial winding of the body. All sprinters seem to have great toes.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 13, 2011, 01:28:11 am
seated toe raiser 65# 3x10

Awesome. Just discovered the potential of these.


No Windlass Mechanism = No fully functioning fascial winding of the body. All sprinters seem to have great toes.

I have week calves and do not have access to a standing calf raise. I have always heard that seated toe raises suck for athletics.




Tuesday 7/12/11 BW=174.4

jumps and dunks. Best I have been jumping since last months ankle injury. only getting up about 28" once I measured tho :(

Could not get to the gym so Lifted in the garage.

Squat 5x185, 5x225, 5x250, 5x250, 5x250.
bench 6x135, 6x185, 5x205, 3x205, 3x205
p90x abs
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 15, 2011, 11:59:44 pm
7/15/11 Friday BW=175.4

did some jumps thursday and friday morning. ankle is feeling much better. watched a Adam k video thanks to a Jack W e-mail.
working on turning horiz energy into vert energy and stuff.
MSEM squats on monday and pick up ball on tuesday.

squats 6x185, 4x225, 6x255, 6x255, 6x255, 20x205
db lunge 50# 1x6
db bench 8x50, 8x60, 8x70, 8x75
pull up BW 10,8,7
P90X abs.

been on vacation the last week, watching kids and working 12 hour days on home projects. not a lot of left over energy for bettering myself. now that everything is almost done I'm feeling good.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 19, 2011, 01:26:56 am
7/18/11 Monday BW=?

squat 5x185, 4x225, 1x265, 3x285 MSEM PR, 20x205.
bench 3x5x185
modified pull up BW 3x6

legs were still sore from friday so not too bad, kept it light.  hoping to feel some stim for b-ball tomorrow night.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 20, 2011, 01:41:39 am
7/19/11 Tuesday BW=177.0

Back on the basketball court tonight, ankle is far from 100% but held up well with no new injuries. finger tips over rim on a few jumps for 30.5" rvj. no PR's but on the right path.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 25, 2011, 01:21:20 am
7/23/11 Saturday BW=174.8

squat 5x185, 4x225, 3x255, 3x255, 3x255, 20x205
bench 6x185, 5x205, 4x205
mod grip pull up BW 10,8, 7

felt super weak, 255 felt really heavy.

tried to do toe raisers and ankle was not ready yet.

did some jumps on 7/22/11, body was wasted all week, life is crazy.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 27, 2011, 01:33:40 am
7/26/11 Tuesday BW=174.6

Played basketball tonight, ankle felt great. major progress on recovery. I'm not in great cardio shape and my calves start to lock up after the 7th or 8th game. started to clean up my diet on monday, as my weight has been going up.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 29, 2011, 02:03:40 am
7/28/11 Thursday BW=176.0

Motivation level low.

pogo hops 3x8
jump squats 95# 2x5
squats 5x185, 3x225, 1x265, 4x255, 4x255, 4x255.
bench 5x135, 5x185, 5x205, 2.5x225
mod grip pull up BW 10, 7
dips BW 2x20

feel generally wasted from life, hard to make it to the gym but felt a bit better afterwards.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 31, 2011, 08:22:57 pm
7/31/11 Sunday BW=172.6

pogo hops 3x8
depth jumps 24"-24" 3x5
jump squats 95# 3x5
squats 5x185, 3x225, 3x255, failx275, 20x205
bench 5x135, 5x185, 5x205, 5x205
mod grip pull up BW 10,8,8
dips BW 3x20
abs P90X

Peaks and valleys.  :uhhhfacepalm: valley
did a good jump session yesterday. feeling good into today's w/o and then totally bonked.
meant to do MSEM on squats, warmed up and couldn't hit 275 once. I wanted 8?
Title: Re: Loopie's Log
Post by: LBSS on August 01, 2011, 10:11:53 am


Peaks and valleys.  :uhhhfacepalm: valley



hate the valleys but what are you gonna do? keep putting in work. then,  :personal-record:

then, more valleys.

stupid age, i wish i were 18 again and i'm only 24.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 03, 2011, 01:44:10 am


Peaks and valleys.  :uhhhfacepalm: valley



hate the valleys but what are you gonna do? keep putting in work. then,  :personal-record:

then, more valleys.

stupid age, i wish i were 18 again and I'm only 24.

preach it brother!

two weeks away from 32 for me, I heard peak power production is until 36?

sometimes I feel 18, just slower and not as springy + less energy, that could be from the grind tho?


8/2/11 Tuesday BW=173.8

Found a new court to ball on, outdoors in the sun(finally). Rims must be extra low or I put 6inches on my vert. hopefully a combination.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 05, 2011, 01:09:28 am
8/4/11 Thursday BW= 173.8

pogo hops 3x8
jump squats 90# 3x5
depth jumps 24"-24" 3x5
squats 5x185, 4x225, 4x225, 4x225, 15x185
bench 5x135, 5x185, 5x205, 5x205

more valleys....... hoping to see a ramp off this because my performance has decrease substantially in the last month.
may need to decrease volume/intensity and build back up. although I feel like I am not doing much now? I can't put a finger on why I am so wasted lately.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 10, 2011, 01:29:31 am
Tuesday 8/9/11 BW=172.2

2 hours b-ball
p90x abs

deloading this week, no heavy weights, shooting for plyos on Thursday and some testing this weekend.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 12, 2011, 02:46:58 pm
thursday 8/11/11 BW=172.2

pogo hops 3x8
jump squats 90# 3x5
depth jumps 24" 3x5
jumps and dunks x35

Feeling more rested today, no weights.... more rest.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 16, 2011, 01:19:16 am
On Saturday got a good warm up and tested my VJ.(on my 32nd b-day) Still at about 27.5 SVJ and 31 RVJ. Had a week off weights and am stronger then last time I tested. I am disappointed, my ankle is still bothering me and I feel it probably is holding me back. All considered, I think I am jumping alright considering my build and low strength levels. kinda stuck at the moment for what to do next to make improvement? I know getting to 165 will help. I feel a level of constant fatigue from what I do currently and seem to have a hard time taking it to the next level(which is what I need to make progress)
Any input greatly appreciated.
 :highfive:


Monday 8/15/11 BW=173.6

squat 5x205, 3x235, 5x255, 5x255, 5x255
standing toe raisers 90# 4x10
ham curl 105# 4x10

first day back on weights for legs, 255 felt great on squats, super explosive, good speed, no grinders.
needed a break to relieve fatigue.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 19, 2011, 01:04:30 am
Thursday 8/18/11 BW=172.6

jumps and dunks x35
pogo hops 3x8
jump squats 90# 3x5
depth jumps 24" 3x5
squats 5x185, 5x225, 5x225
pull up BW 3x8

been stretching well since mondays w/o. legs super sore. I haven't done calf raises for months since I sprained my ankle. first time back on, and I am feeling it. plan on going for records on Sundays or Mondays. pull back for second w/o on Thursday or Friday. hit MSEM every third week or so....amd finally get a rep above 300#s up.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 22, 2011, 11:14:12 pm
8/22/11 Monday BW=172.0

pogo hops 3x8
squats 5x185, 2x225, 6x255, 3x3x255.
ham-curls 105# 4x10
bench 5x185, 5x205, 4x205
standing calf raise 90# 4x10
standing overhead press 65# 3x10
p90x abs

jumped yesterday and was getting up great, better than in a long time. saw a scale weight below 170(169.4) so progress there also. got some work done at the gym today, added some overhead press. keep it up b.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 27, 2011, 11:21:29 pm
8/27/11 Saturday BW=169.2

pogo hops 3x8
squat 5x185, 3x225, 1x250
jumps and dunks ~ 35

haven't made it to the weight room a second time this week due to life. jumped on Friday and today and getting up good. Left ankle still can't stabilize high force well, but jumping great off right foot (slrvj). Want to get to #165 and maintain strength+ jump more.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 28, 2011, 09:05:16 pm
8/28/11 Sunday BW=170.0

pogo hops 3x8
squats 5x185, 3x225, 3x3x255, 1x255.
standing calf raise 90# 4x12
standing overhead press 85# 10,10,8
ham-curls 105# 3x10
bench 5x185, 6x205, 6x205, 5x205
pull up BW 8,7,7
p90x abs

feeling weak again, 255 felt heavy on squats, still moving forward.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 04, 2011, 01:22:14 am
9/3/11 Saturday BW=168.8

pogo hops 3x8
jump squats 95# 2x5
depth jumps 24"-24" 3x5
squat 5x185, 3x225, 1x255, 2xfailx275
jumps and dunks x35
p90x abs

been lifting sparingly lately, got ready to hit some MSEM lifts today and totally failed. :(
body weight is way down. I weighed 165 in high school and I am almost back there, except I must have pissed some muscle away too. thats how it goes I guess.....
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 07, 2011, 10:21:13 pm
9/7/11 Wednesday BW=169.6

squat 6x185, 6x225, 6x235, 6x245
bench 8x185, 8x185, 8x185
pull up BW 3x10
overhead press 85# 3x10
p90x abs

couldn't make it to the gym again so I hit some weights in the shop. motivation level low. did my jumps yesterday, bleh
going to start on some kelley b training next week.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 14, 2011, 12:56:24 am
9/13/11 Tuesday BW=170.4

pogo hops 3x8
on box jump 24" 3x6
depth drops 24" 3x6
squat 8x185, 8x205, 8x225, 8x225
reverse barbell lunge 135# 3x8
ham curl 105# 3x8
toe raisers standing 90# 3x10

life seems to be against my progress once again. fought back tonight. Everything feels heavy, hard and generally draining. 
In it for the long haul son.......
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 17, 2011, 04:05:44 pm
9/17/11 Saturday BW=169.4

pogo hops 3x6
jump squats 75# 3x6
deadlift 5x135, 5x185, 5x225, 5x235
BSS 40# 3x8
standing calf raise 90# 3x10
p90x abs

Wasted after Tuesday's w/o. either got the flu or totally wreaked myself, either-way was not looking forward to today.(still could barely walk on Friday)
keep it light and simple I have not had dead lifts or BSS in the rotation for a long time. Extra punishing.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 21, 2011, 12:34:25 am
9/20/11 Tuesday BW=167.4 PR!

jumps around 40
pogo hops 3x8
on box jump 24" 1x6
depth jumps 24"-24" 3x6
squat 6x135, 8x205, 8x225, 8x235, 2x235
reverse barbell lunge 135# 3x8
ham curl 105# 3x8
toe raisers standing 90# 3x12
p90x abs

Finally getting back to High school weight. 165 is the goal. Moving and feeling pretty good today.
I start b-ball league in oct. With any luck I can taper in nicely.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 24, 2011, 12:08:30 am
9/23/11 Friday BW=168.4

pogo hops 3x8
jump squats 75# 3x6
depth drops 24" 3x6
deadlift 5x135, 5x185, 5x225, 5x245, 5x245
BSS 50# 3x8
standing calf raise 90# 3x12
p90x abs

Good work out, dead-lifts are feeling a bit better. Need to get my cardio back up as it has been sorely neglected.
need to do sprints, need to jump more, need to lift heavier, etc, etc
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 28, 2011, 12:23:57 am
9/27/11 Tuesday BW=168.0

pogo hops 3x8
on box jump 24" 1x6
jump squats 85# 3x5
depth drops 24" 2x5
squat 6x135, 8x185, 8x225, 2x235, 8x235
reverse barbell lunge 135# 3x8
ham curl 115# 3x8
toe raisers standing 110# 3x10
p90x abs

blahhhhhhhhhhhhhhh!!!!!!!!!!!!!!!!!!!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 01, 2011, 06:28:48 pm
10/1/11 Saturday BW=166.4 PR!!!!

pogo hops 3x8
on box jumps 24" 3x6
depth drops 24" 4x6
deadlift 5x135, 5x205, 5x235, 5x245, 5x245
BSS 60# 3x8
standing calf raise 110# 3x12
bench press 185# 3x6
standing overhead press 95# 8,8,7
mod grip pull up 8,8,6
p90x abs

My kid thinks this guy is funny  :wowthatwasnutswtf:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 08, 2011, 01:01:47 am
10/4/11 Tuesday BW=167.6

b-ball 2 hours
p90x abs

10/7/11 Friday BW= 168.8

b-ball league 1 hour


Not in basketball shape, felt punishment. more fire......
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 09, 2011, 07:37:03 pm
10/9/11 Sunday BW=168.6

pogo hops 3x8
lateral cone hops 2x10
depth jumps 3x8 24"-24"
jumps squats rhythmic 45# 2x8
squats 5x195, 5x225, 5x245, 1x245, 5x225, 5x225
lower back hyper-extension bw 1x20, +5 15,20
bench 185# 6,6,4
pull up BW 8,6,7
P90X abs

more basketball on Tuesday. need to get lungs and confidence back to avoid being annihilated. again.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 12, 2011, 12:37:24 am
10/11/11 Tuesday BW=167.6

b-ball 2 hours.

feeling better, getting light on my feet again.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 15, 2011, 12:26:49 am
10/14/11 Friday BW=167.8

b-ball league 1 hour

Still out of shape, still feeling the punishment.
Title: Re: Loopie's Log
Post by: vag on October 15, 2011, 05:16:12 am
I feel you about bball lungs / light on feet / being punished.
Keep at it though , it's easy to build those up , i see you know play bball every 2-3 days , give it some time to adapt and you'll be on another level without even realising...
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 20, 2011, 12:23:09 am
I feel you about bball lungs / light on feet / being punished.
Keep at it though , it's easy to build those up , i see you know play bball every 2-3 days , give it some time to adapt and you'll be on another level without even realising...

Thanks Vag, It's coming back. My recovery ability is poor, but I feel once I break through that wall, I will see major progress.

10/17/11 Monday BW=171.0

squat (full atg) 5x135, 5x185, 5x225, 1x225
bench 185# 3x6
pull up BW 3x10
p90x abs

10/18/11 Tuesday BW=170.0

Jumps and dunks, plus shooting around and dribbling.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 22, 2011, 01:45:49 am
10/21/11 Friday BW=168.8

b-ball league night. great game first W of the season.

Got some jumps in after the game just better than 31" RVJ after game. With fresh legs easy PR time. Can't wait!!! :ibjumping:

p90x abs also.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 22, 2011, 06:39:48 pm
10/22/11 Saturday BW=168.0


bench 185# 4x6
pull up BW 10,8,8,8
dips BW 4x20

Lower body tomorrow, more b-ball on Tuesday........
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 25, 2011, 12:16:02 am
10/23/11 Sunday BW=167.6

pogo hops 3x8
lateral cone hops 3x8
depth jumps 24" 2x5
jump squats 45# 2x6
squats 5x135, 5x185, 5x225, 5x245, 5x245
lower back hyper BW+5 2x20

From yesterday..... feeling a all over sore today. in a good way.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 26, 2011, 12:29:35 am
10/25/11 Tuesday BW=169.2

b-ball league tonight. brutal defeat. good for the lungs bad for the soul.

Didn't drink enough water today and felt it on the court. will not make that mistake again!

got in p90x abs also.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 07, 2011, 01:14:42 am
12/2/11 Friday BW=171.2
1 HOUR B-ball


12/4/11 Sunday BW=172.0
squat 6x165, 4x185, 6x205, 6x215, 3x225, 3x225
ham curl 125# 3x8
seated toe raise 75# 3x10
bench press 6x165, 6x185, 6x195, 6x195
pull up BW 10,8,8

12/6/11 Tuesday BW=172.6

pick up b-ball night. 2 hours off and on. Felt light on my feet, finally in b-ball shape just in time for end of season.

got my p90x abs workout in.

weight is creeping back up  :-[


Happy one year anniversary of this progress log today!!!!!!!!!!!!!!!!!  

I'm down about 10lbs, stronger faster and I can jump at least a bit higher!  :headbang:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 08, 2011, 11:37:47 pm
12/8/11 Thursday BW=172.4

pogo hops 3x8
squat 3x165, 3x205, 2x225, 1x235, 1x245, 1x255, failx265
treadmill 30min 5mph Interval

Final league game on Friday, then its time to get dedicated to getting stronger.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 10, 2011, 11:53:20 pm
12/9/11 Friday BW=171.8

1 hour league b-ball

12/10/11 Saturday BW=171.4

bench 6x165, 5x185, 5x205, 5x205
pull up BW+10 3x8
standing overhead press 95# 10,10,9
dips BW+10 3x15

Lower body on Sunday.......
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 11, 2011, 07:37:15 pm

12/11/11 Sunday BW=171.2

on box jumps 18" 2x8
pogo hops 3x8
squat 3x165. 3x185, 2x205, 4x225, 7x195, 7x195
ham curl 125# 3x8
standing calf raise 110# 3x10
p90x abs

My knee is feeling some discomfort. also a bit tired after the weekend.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 14, 2011, 12:06:48 am
12/13/11 Tuesday BW=172.0

squat 5x165, 3x185, 2x205, 3x225

feeling great, getting good sleep, eating clean. Weights feels great at the moment.

 going after Dreyth's mixed rep range on this schedule.

Sun - 1x4 (88%), 2x7 (77%)
Tues - 1x2 (88%)
Thur - 1x4 (88%), 2x7 (77%)

This is workout #2........
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 15, 2011, 11:17:51 pm
12/15/11 Thursday BW=175.0

workout#3

squat 5x165, 5x185, 3x205, 4x230, 7x200, 7x200
ham curl 125# 3x8
standing calf raise 120# 3x12
bench 5x165, 5x185, 5x205, 4x205
pull up BW 3x8
p90x abs


adding weight is easy on my midsection, harder on the bar  :(
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 17, 2011, 11:37:49 pm
12/17/11 Saturday BW=173.4

standing overhead press 95# 3x10
bench 5x165, 5x185, 5x195
pull up BW+10 3x6
dips BW+10 3x15

Getting cold in the garage.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 18, 2011, 10:17:25 pm

12/18/11 Sunday BW=172.6

workout #4

squats 5x165, 5x185, 3x205, 2x225, 1x245, 4x235, 7x205, 7x205
ham curl 125# 3x8
standing calf raise 140# 3x10
p90x abs

more short term progress.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 20, 2011, 11:44:12 pm
12/20/11 Tuesday BW=174.8

squat 5x165, 3x185, 2x215, 2x235
bench 5x165, 5x185, 5x205, 5x205, 5x205
p90x abs


rec center closed so no b-ball. suck.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 23, 2011, 01:01:06 am
12/22/11 Thursday BW=174.8

workout #6

squat 5x165, 3x195, 1x225, 1x250, 4x240, 7x210, 7x210
ham curl 125# 3x8
standing toe raise 140# 3x12
bench 5x175, 5x195, 4x215, 4x215
mod grip pull up BW 10,8,8


Getting back into raising my 1RM in squat.
Mixed rep range seems to be helping at the end of week 2, Feeling stronger. also  been drinking a ton of water.
How may weeks can I keep adding 10lbs a week?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 26, 2011, 11:43:20 pm
 12/26/11 Monday BW=176.4

workout #7

squat 5x185, 3x225, 1x245, 1x260, 4x245, 7x215, 7x215
ham curl 130# 3x7
seated toe raise 70# 3x10
bench 5x185, 5x205, 5x205, 5x205,
mod grip pull up BW 3x8
p90x abs

Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 29, 2011, 12:05:57 am

12/28/11 Wednesday BW=178.2

squat 5x185, 3x225, 2x245

right knee sore from recent squatting. :(
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 31, 2011, 01:29:11 am
12/30/11 Friday BW=176.4

pogo hops 3x8
squat 5x185, 2x225, 1x245, 1x265, 4x250, 7x220, 7x220.
ham curl 130# 3x8
standing calf raise 140# 3x12

last workout of 2011 done.

peaks and valleys.

2012=comeback
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 03, 2012, 01:13:55 am
1/2/12 Monday BW=176.4

pogo hops 3x8
squat 5x185, 2x225, 1x245, 1x265, 4x255, 7x225, 7x225.
ham curl 135# 3x8
seated calf raise 70# 3x10
p90x abs

good stuff. I think that 4x255 atg is a new PR. If not its been a long time.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 07, 2012, 04:06:56 pm
1/3/12 Tuesday BW=177.2

pick up b-ball 2 hours


1/6/12 Friday BW=177.0

squat 3x225, 1X250, 1x260, 1x270, 4x260, 7x230, 7x230
ham curl 135# 3x6
standing toe raise 160# 3x10


1/7/11 Saturday BW=175.0

2 hours pick up b-ball



Weights then b-ball the next day have been wearing on me...... week 4 complete.
Still adding 10lbs per week on my mix rep squat.
4x270 will be pretty close to my 300lb 1rm goal. so one more week.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 09, 2012, 09:41:07 pm
1/9/12 Monday BW=178.0

squat 2x225, 1X255, 1x275, unrackx305, 4x265, 7x235, 7x235
ham curl 135# 3x8
standing toe raise 160# 3x10

4x265 =  :personal-record:

shooting for 4x270 on friday. That will be a major milestone.
Title: Re: Loopie's Log
Post by: LBSS on January 09, 2012, 10:24:09 pm
 :highfive:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 11, 2012, 11:15:16 pm
1/11/12 Wednesday BW=177.4

squat 5x185, 2x225, 2x250
bench 5x175, 5x215, 4x215, 4x215
pull up BW+10 3x8

Legs feel good today.

Need more plates for my garage weight set.
Title: Re: Loopie's Log
Post by: LBSS on January 12, 2012, 10:40:26 am
don't you have a kid? just add weight crossfit style:

(http://www.forgingelitesarcasm.com/wp-content/uploads/2011/08/softball-baby-squatter1.jpg)
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 14, 2012, 11:52:21 pm
don't you have a kid? just add weight crossfit style:

(http://www.forgingelitesarcasm.com/wp-content/uploads/2011/08/softball-baby-squatter1.jpg)

good point. I am tripping over kids over here, but they are too big and I would not reach proper depth.



1/13/12 Friday BW=177.2

squat 5x185, 3x225, 1x255, 1x280, failx270, 3x240

1/14/12 Saturday  BW=176.4

b-ball 1.5 hours

Hit my wall on Friday. body was not willing and neither was body. Tried anyway but by the time I finished 1x280 on my warm up, I got pinned hard with 270 on first work set. :uhhhfacepalm:
stopped my workout there.


going to back off and try again. short term goal is 4x270 and 300# atg.

peaks and valleys........


Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 16, 2012, 12:02:31 am
1/15/12 Sunday BW=176.8

squat 5x185, 5x225, 5x225, 5x225
bench 5x175, 5x195, 5x205, 5x205
pull up BW 3x8
dips BW+10 3x20

felt need to lift after, Friday's terrible workout.

backed off weight, nice and easy.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 19, 2012, 11:18:36 pm
1/19/12 Thursday BW=178.0

squat 5x175, 1x225, 1x245, 5x225, 5x225, 5x225
bench 3x175, 5x205, 5x215, 5x215
pull up BW 3x8
dips BW+10 3x15

No power due to snow/ice. gym closed. Lifted in garage with headlights from my truck.
Seems like something Van Damme would have done in a training montage.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 24, 2012, 12:31:17 am
1/23/12 Monday BW=180.4

jump rope 10x100 turns
burpee 10x10
push up 10x10
BW squat 10x10

Long week. mostly sans power (electrical). I eat like crap and feel like it also.

Knee was bothering me after last Thursdays work out. Been stretching better and it has helped it.

I need to get some more cardio in. decide to do a jump rope circuit. felt good. I will incorporate this set up and see if it gets easier.
It took me until the sixth set to get the 100 turns in with out missing.  :(
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 25, 2012, 12:27:01 am
1/24/12 Tuesday BW=178.4

Pick up b-ball 1.5 hours
p90x abs.

Knee's feeling better, still stretching.....
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 26, 2012, 11:58:02 pm
1/26/12 Thursday BW=176.8

bench 5x185, 5x205, 4x215
squat 5x185, 2x225, 1x255, 1x275, 4x265, 7x235, 7x235
ham curl 135# 3x8
standing toe raisers 140# 12,12,10

Been jumping rope and hitting the heavy bag in my off days. Seems like I can gain 10lb's a week lately. :'(
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 29, 2012, 09:55:00 pm
1/27/12 Friday BW=176.6

jump rope 4x200 turns
heavy bag 4x3min rounds

1/28/12 Saturday BW=176.4

b-ball 1.5 hours

1/29/12 Sunday BW=177.4

pogo hops 3x8
squat 5x185, 3x225, 1x255, 1x280, 1x270
ham curl 135# 3x8
standing toe raisers 140# 3x10
bench 5x185, 6x210, 6x210
cable row 140# 3x10
p90x abs

getting more cardio in= good
knee is feeling better.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 02, 2012, 11:50:23 pm

1/30/12 Monday BW=177.8

jump rope 6x200 turns
heavy bag 6x3.0 min rounds



2/2/12 Thursday BW=179.0

bench 5x185, 6x215, 5x215
squat 5x185, 3x225, 1x255, 1x275, 2x270, 6x235, 6x235
ham curl 135# 3x8
seated toe raise 70# 3x10
cable row 140# 3x10
mod grip pull up BW 3x6
p90x abs

still haven't hit 4x270 on squat yet..... :(  Should of lifted yesterday but was too beat. I suck.

6x215 on bench is a PR tho.


Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 05, 2012, 11:42:39 pm
2/4/12 Saturday BW=179.0

jump rope 6x200 turns
heavy bag 6x3.0 min rounds

2/5/12 Sunday BW=178.6

pogo hops 3x8
depth drops 24" 3x6
squat 5x185, 2x225, 1x255, 1x275, 4x255, 7x225, 7x225
bench 5x185, 6x205, 6x205
ham curl 135# 3x6

Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 08, 2012, 09:49:53 pm
2/7/12 Tuesday BW=178.4

squat 5x185, 2x225, 2x250
b-ball 2 hours
p90x abs
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 10, 2012, 12:25:39 am
2/9/12 Thursday BW =178.2

pogo hops 3x8
depth drops 24" 4x6
squat 5x185, 2x225, 1x255, 1x270, 4x260, 7x240, 7x240
ham curl 135# 3x7
seated toe raisers 70# 3x10
bench 5x185, 5x205, 5x215, 4x215.
pull up BW 1x8

Felt awesome tonight. My knees are smooth and pain free.  :headbang:

Title: Re: Loopie's Log
Post by: LBSS on February 10, 2012, 09:38:24 am


Felt awesome tonight. My knees are smooth and pain free.  :headbang:



 :highfive: :highfive: :highfive: :highfive: :highfive: :highfive:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 12, 2012, 12:04:55 am
2/10/12 Friday BW=177.2

b-ball 2 hours

2/11/12 Saturday BW=176.0

jump rope 6x200 turns
heavy bag 6x3.0 min rounds



Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 14, 2012, 01:16:17 am
2/13/12 Monday BW=179.0

pogo hops 3x8
depth drops 24" 3x6
squat 5x185, 2x225, 1x255, 1x275, 4x265, 7x235, 7x235
ham curl 140# 3x6
seated toe raisers 75# 3x10
bench 3x185,3x225, 3x225, 3x225.

Body still feels great, weight is moving easy. ready for PR next W/O.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 15, 2012, 10:03:24 pm
2/14/12 Tuesday BW=179.0

jump rope 6x200 turns
heavy bag 6x3.0 min rounds

2/15/12 Wednesday BW=180.0

jump rope 6x200 turns
heavy bag 6x3.0 min rounds

getting some more cardio in. Heavy bag is an awesome workout.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 18, 2012, 09:54:33 pm
2/17/12 Friday BW=176.4

2 hours b-ball

Getting over flu this week. Tried to sweat it out at playing ball, actually feeling better.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 20, 2012, 01:43:42 am
2/19/12 Sunday BW=175.6

pogo hops 3x8
depth drops 24" 3x6
squat 5x185, 2x225, 1x255, 1x280, 4x270, 7x240, 7x240
ham curl 140# 3x7
seated toe raisers 70# 3x10

 :personal-record: on squat today 4x270. That should equal 300# 1rm. Big milestone for me.

Seems like it has been 1 step forward, 2 steps back under the bar for the last year. Injuries/illness halt progress. Don't need anymore of that.

Title: Re: Loopie's Log
Post by: LBSS on February 21, 2012, 05:54:04 pm
 :highfive: :highfive: :highfive: :highfive: :highfive: :highfive:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 22, 2012, 12:18:52 am

2/21/12 Tuesday BW=178.2

squat 5x185, 3x225, 2x250
bench 5x185, 3x3x225
pull up BW+10 3x8
dips BW+20 3x12

blah blah blah
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 24, 2012, 12:13:48 am
2/23/12 Thursday BW=176.4

pogo hops 3x8
depth drops 24" 3x6
squat 5x185, 3x225, 1x255, 1x275, 2x275, 7x240, 6x240
ham curl 140# 3x8
seated toe raise 70# 3x10
p90x abs


Low motivation tonight. managed to make it to the gym. the journey continues....
Title: Re: Loopie's Log
Post by: LBSS on February 24, 2012, 10:34:38 am
what's your view on p90x abs? you've been doing them consistently for quite a while. any noticeable change in core strength?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 24, 2012, 07:02:32 pm
what's your view on p90x abs? you've been doing them consistently for quite a while. any noticeable change in core strength?

Def helped with my core strength, which is still lacking. (probably due to lack of muscle confusion from my stale routine  ;))
Probably no better than doing 300 reps/ 15mins of ab work IMHO, but it is super convenient to do in my bedroom.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 26, 2012, 11:44:13 pm
2/25/12 Saturday BW=177.2

b-ball 1.5 hours

2/26/12 Sunday BW=177.8

pogo hops 3x8
squat 5x185, 3x225, 1x255, 1x275, 1x275, 1x240
bench 3x185, 3x6x205
pull up BW+10 3X6
dips BW+20 3x10

procured more plates for my home set, so I can finally lift heavy/max at home. Problem is all the weight seemed really heavy tonight.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 16, 2012, 10:20:38 pm
Been on vacation for the last couple of weeks. not too much exercise to speak of. I played b-ball three nights in a row last week and went surfing on Sunday, which is a good workout for a rookie.
 
Actually down some weight for a change left 178.4 and today in at 175.4.
 
Today I did a few sets of squats for movement, shot around and hit the heavy bag a few rounds.
 
Plan on playing some b-ball + real weights on saturday.
 
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 17, 2012, 05:55:27 pm
3/17/12 Saturday BW=175.4
 
pogo hops 3x8
squat 5x185, 2x225, (4)x8x210
barbell lunge 135# 3x8
1 legged calf raise BW+20 3x10
P90X abs

Could not find a game this moring, so no b-ball.
Did some squats at 70% 1rm. hard to restart after weeks of nothing.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 18, 2012, 09:16:24 pm
3/18/12 Sunday BW=175.8

squat 135#+ chains (33#) 3x5
bench 8x185, 8x205, 5x205, 8x185, 8x165
pull up BW 3x10
overhead press 95# 8,7,6
seated cable row 140# 10,10,8
treadmill 13.0 incline 2.6mph 30min

I do better splitting up upper and lower workouts, but it takes more time. :(
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 20, 2012, 11:11:17 pm
3/19/12 Monday BW=176.0

heavy bad workout 10 x 3min rounds

3/20/12 Tuesday BW=176.4

squat +chains(26#s) 5x185, 2x225, (4)x8x210
barbell lunge 140# 3x8
P90X abs

body is feeling this weeks work. no more vacation. :strong:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 23, 2012, 12:07:58 am
3/22/12 Thursday BW=176.4

bench 8x185, 8x205, 8x185, 8x185
pull up BW 12,10,10
overhead press 95# 10,10,9

Did a whole mess of jumps tonight. feeling great off one leg lately.
couple rounds on the heavy bag to warm up. Also did heavy bag kicks in between sets. Good S.


Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 25, 2012, 11:08:00 pm
3/25/12 Sunday BW=176.6

squat 5x185, 2x225, 1x245, (3)x8x215
p90x abs

Knee is giving me pain again. took it nice and easy tonight, will see how it goes.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 27, 2012, 12:07:02 am
3/26/12 Monday BW=177.4

bench 8x185, 5x205, 5x205, 5x205, 8x185
pull up BW 10,10,9
overhead press 95# 3x10
seated cable row 120# 3x10

seems like I need to get more creative?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 28, 2012, 12:00:50 am
3/27/12 Tuesday BW=174.6

b-ball 2 hours

Most cardio I have done in a while. Need more of that. 
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 31, 2012, 01:07:46 am
3/29/12 Thursday BW=173.0

pogo hops 3x8
squat 5x185, 3x225, 1x255, 2x240, 6x225, 6x225, 1x225
barbell lunge 135# 3x8
p90x abs


3/30/12 Friday BW=175.8

bench 8x185, 8x205, 7x205, 6x205, 8x185
pull up BW 4x10
overhead press 95# 3x12

weight has felt heavy lately, knee still an issue in that. recover and repeat.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 02, 2012, 12:46:55 am
4/1/12 Sunday BW=174.6

pogos 3x8
squat 5x185, 2x225, 1x255, (3)x8x225
barbell lunge 135# 3x8
p90x abs


did squats in trail running shoes with higher heals instead of track flats. Knees felt better for the first time in a bit.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 04, 2012, 12:57:36 am
4/3/12 Tuesday BW=174.0

squat 5x185, 2x225, 2x245, 1x255
2 hours b-ball

legs=jello, feel fat and old tonight.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 05, 2012, 12:41:17 am
4/4/12 Wednesday BW=171.8

bench 8x185, 8x205, 7x205, 8x205, 6x205
pull up BW 4x12
standing overhead press 105# 3x10

legs are still weak.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 09, 2012, 11:21:10 pm
Been behind on the log this weekend. Got some work in.......

4/6/12 Friday BW= 173.8

squat 3x185, 3x225, MSEM 5x245, 1x225

4/7/12 Saturday BW=173.0

b-ball 2 hours

4/8/12 Sunday BW=174.2

squat (box) 5x185, 3x225, 1x255, 1x265, 4x255, 7x225, 7x225
barbell lunge 145# 3x8
p90x abs

4/9/12 Monday BW=174.2

bench 3x185, 3x205, (3)x6x215
pull up BW 3x12
overhead barbell press 105# 3x10

Leaning out, but the scale isn't changing much.
Knees are finally feeling better. Overall I'm improving lately.
Title: Re: Loopie's Log
Post by: LBSS on April 10, 2012, 02:40:31 pm
leaning out + minimal scale change + knees improving = winning. nice job, man.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 13, 2012, 12:18:46 am
leaning out + minimal scale change + knees improving = winning. nice job, man.

thanks man, good point

improvement comes slowly... (especially for me)

4/10/12 Tuesday BW=172.4

b-ball 2 hours

4/12/12 Thursday BW=174.2

box squat 5x185, 3x225, 1x255, 1x265, 4x260, 7x230, 7x230
deadlift 5x185, (3)x6x225
p90x abs

body is feeling great. no knee pain whilst squatting tonight.
Been keeping excellent track of food intake since mid march, which is helping me make numerous positive adjustments.  
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 15, 2012, 01:02:59 am
4/14/12 Saturday BW=173.8

bench 5x185, 3x205, 1x225, 6x215, 6x215, 6x215, 5x215
pull up BW 3x12
overhead barbell press 110# 3x10

missed b-ball today, got in much yardwork tho.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 17, 2012, 12:29:38 am
4/16/12 Monday BW=173.8

squat 5x185, 3x225, 1x255, 1x270, 2x265, 7x235, 7x235
p90x abs

low motivation tonight. still made it out to the garage for a few sets....
Title: Re: Loopie's Log
Post by: LBSS on April 17, 2012, 10:24:24 am
4/16/12 Monday BW=173.8

squat 5x185, 3x225, 1x255, 1x270, 2x265, 7x235, 7x235
p90x abs

low motivation tonight. still made it out to the garage for a few sets....


 :highfive:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 19, 2012, 11:47:26 pm
4/17/12 Tuesday BW=173.0

b-ball 2 hours

4/19/12 Thursday BW=173.4

squat 5x185, 3x225, 1x255, 1x275, 4x265, 7x235, 7x235
deadlift 5x185, 6x225, 6x245, 6x245
p90x abs

I want 4x275 in the next few weeks. Time for some more PR's.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 24, 2012, 01:02:33 am
4/21/12 Saturday BW=172.2

bench 3x185, 3x205, 4x225, 7x205, 7x205, 7x205
pull up BW 4x12
overhead press 115# 3x8

4/23/12 Monday BW=172.4

squat 3x205, 3x235, 1x260, 1x280, 2x270, 7x240, 7x240
barbell lunge 145# 3x8


journey continues..... weight still heavy.

Knee problem vanished.

Don't feel very explosive lately.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 02, 2012, 02:08:23 am
Been behind on my log. My wife had our third son on Friday. PR for me.

last weeks training went like this....

4/24/12 Tuesday BW=172.4
B-BALL 2 HOURS

4/25/12 Wednesday BW=171.4
P90X abs

4/26/12 Thursday BW=171.2

depth drops 24" 4x6
bench 3x185, 3x205, 4x225, 7x205, 7x205, 4x205
pull up BW 15,10,10
barbell overhead press 115# 6, 105# 7,6
treadmill 23 min 6.0 incline 3.0mph

4/28/12 Saturday BW=173.2?

squat 5x185, 3x225, 1x260, failx280
jumps ~ 40
p90x abs


5/1/12 Tuesday BW=172.2

squat 2x225, 1x255, 1x280, 4x270, 6x245, 7x245
deadlift 5x185, 5x235, 5x255, 5x255
p90x abs
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 04, 2012, 08:59:04 pm
5/3/12 Thursday BW=171.2

depth drops 24" 3x6
jump squats 95# 3x5
bench 3x185, 2x225, 1x235, 4x225, 7x205, 5x205, 5x205
pull up BW 15,12,10
overhead press 10x95, 8x105, 8x105
treadmill 30min 6.0 incline, 3.0 mph

5/4/12 Friday BW=170.2
 
P90X Abs
jumps ~40


getting stronger, moving better and getting lighter. life is good.


Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 06, 2012, 11:58:10 pm
5/6/12 Sunday BW=169.8

depth drops 24" 3x6
jump squats 95# 3x5
squat 3x185, 2x225, 1x265, 1x285, 4x275, 7x245, 7x245
p90x abs

Big  :personal-record: for me today 4x275, and a bonus dipping below 170 again today. More work to be done.
Gaining strength at 165lbs is my short term goal.
Title: Re: Loopie's Log
Post by: LBSS on May 07, 2012, 11:05:54 am
missed this before but CONGRATULATIONS ON YOUR NEW SON!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 09, 2012, 12:56:18 am
missed this before but CONGRATULATIONS ON YOUR NEW SON!

Thanks man  :highfive:




5/7/12 Monday BW=169.6


heavy bag 5x3.0 min rounds


5/8/12 Tuesday BW=169.2


jump squat 95# 3x5
depth drop 24" 3x8
bench 3x185, 3x205, 4x225, 7x205, 7x205
pull up BW 15,15,12
overhead press 105# 3x8
treadmill 30min 6.0 incline, 3.0 mph
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 14, 2012, 02:06:18 am
5/10/12 Thursday BW=169.6
heavy bag 5x3.0 min rounds

5/11/12 Friday BW=169.0
jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, 1x275, failx285
p90x abs
treadmill 30min 6.0 incline, 3.0 mph

5/13/12 Sunday BW=170.0
jumps~40
bench 3x185, 1x225, 1x240, 4x225, 6x205, 6x205
pull up BW 3x12
overhead press 105# 3x10
p90x abs


Jumping super good today. Ran some warm up sprints. My body felt great today.
Weights have felt heavier than normal this weekend. Couldn't squat 285 on sat, so I cut the workout short. My recovery ability is crap. peaks and valleys. :(
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 21, 2012, 01:22:42 am
Here is my workouts from last week...

Body is feeling great. I have less time lately for some reason, and my log is suffering for it. :(
Hopefully I will be able to play some b-ball and test out my abilities this week.


5/20/12 Sunday BW=169.6

jump squats 95# 3x5
squat 5x185, 3x225, 1x260, 1x285, 2x275, 7x245, 7x245
barbell lunge 150# 3x8
p90x abs

5/17/12 Thursday BW=168.8

bench 5x185, 4x205, 4x225, 3x225, 9x205
pull up BW 15,15,12
overhead press 110# 4x8

5/15/12 Tuesday BW=170.8

jump squats 95# 2x5
squats 5x185, 3x225, 1x260, 1x280, 1x275, 6x240
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 24, 2012, 12:46:42 am
5/21/12 Monday BW 169.8
treadmill 6.0 inlcline 3.0 mph


5/22/12 Tuesday BW=168.6
bench 4x185, 1x225, 1x240, 4x225, 7x205, 6x205
pull up BW 3x12
squat 5x185, 2x225, 1x255, failx275


Didn't renew gym membership this month, But I finally broke down and bought a power rack.

Body is sore, but motivation is high.
Title: Re: Loopie's Log
Post by: LBSS on May 24, 2012, 09:49:33 am
nice pickup. i fantasize about having a place to put a power rack. as it is, i don't even have a place to jump rope in my apartment.  >:(

someday...
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 24, 2012, 10:14:28 pm
nice pickup. i fantasize about having a place to put a power rack. as it is, i don't even have a place to jump rope in my apartment.  >:(

someday...

Livin the dream! :headbang:

It will be nice to not have to wait for the squat rack behind ladies doing TRX push ups and dudes that use it as a curl station.


5/25/12 Thursday BW=168.0

jump squat 95# 2x8
squat 5x185, 2x225, 1x255, 1x270, 1x245, 4x245, 6x225, 6x225
deadlift 5x185, 5x225, 5x245, 5x245
p90x abs
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 30, 2012, 08:27:44 pm
5/28/12 Monday BW=167.4
pogo hops 3x8
jump squats 95# 3x5
squat 5x185, 3x225, 1x255, 1x265, 4x250, 7x230, 7x230
barbell lunge 145# 3x8
p90x abs
 
5/27/12 Sunday BW=167.6
heavy bag 5x3.0 min rounds

5/26/12 Saturday BW=168.6
jumps ~40
bench 5x185, 5x205, 3x3x225
pull up BW 3x15

catching up on the log. too much to do not enough time.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 01, 2012, 12:32:20 am

5/31/12 Thursday BW=167.2

jump squat 95# 3x5
squat 5x185, 5x225, 1x255, 1x275, 4x255, 7x235, 7x235
deadlift 5x185, 5x225, 5x245, 5x245


super drained this week. no explosiveness or motivation.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 05, 2012, 12:59:25 am
Have been working in the yard manual labor style and going on walks. but have been missing the weights lately.

6/4/12 Monday BW=168.0

squats 5x185, 3x225, 1x260, 1x270, 3x260, 6x240, 3x240
barbell lunge 145# 3x8
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 08, 2012, 10:43:11 am
6/6/12 Wednesday BW=167.6

Jumps ~30

6/7/12 Thursday BW=166.8
 
pogo hops 3x8
jump squat 95# 2x5
squat 5x175, 5x200, 12x230
barbell lunge 150# 3x8


Moving into 5/3/1 as my progress has been 1 step forward 2 back over the last year.

Here is how it shakes out on my core lifts. Based off 1RM's I could hit this week.


Bench 250#
Week 1 Week 2 Week 3 Week 4 (deload)
Set 1 146lbs x 5 157lbs x 3 168lbs x 5 90lbs x 5
Set 2 168lbs x 5 179lbs x 3 191lbs x 3 112lbs x 5
Set 3 191lbs x 5+ 202lbs x 3+ 213lbs x 1+ 135lbs x 5

squat 300#
Week 1 Week 2 Week 3 Week 4 (deload)
Set 1 175lbs x 5 189lbs x 3 202lbs x 5 108lbs x 5
Set 2 202lbs x 5 215lbs x 3 229lbs x 3 135lbs x 5
Set 3 229lbs x 5+ 242lbs x 3+ 256lbs x 1+ 162lbs x 5

deadlift 320#
Week 1 Week 2 Week 3 Week 4 (deload)
Set 1 187lbs x 5 201lbs x 3 216lbs x 5 115lbs x 5
Set 2 216lbs x 5 230lbs x 3 244lbs x 3 144lbs x 5
Set 3 244lbs x 5+ 259lbs x 3+ 273lbs x 1+ 172lbs x 5

overhead press 135#
Week 1 Week 2 Week 3 Week 4 (deload)
Set 1 78lbs x 5 85lbs x 3 91lbs x 5 48lbs x 5
Set 2 91lbs x 5 97lbs x 3 103lbs x 3 60lbs x 5
Set 3 103lbs x 5+ 109lbs x 3+ 115lbs x 1+ 72lbs x 5

Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 11, 2012, 01:41:26 am
6/10/12 Sunday BW=166.0

overhead press 5x80, 5x90, 12x105
pull up BW 3x10
dips BW 3x20

Busy weekend.

down to 166.0 today, 1 more lb for my goal.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 13, 2012, 01:04:44 am
6/12/12 Tuesday  BW=166.4

deadlift  5x190, 5x25, 13x245
bench 5x145, 5x170, 12x190
barbell row 95# 3x10
p90x abs


I don't think I have ever done a barbell row before. hopefully that leaves much room for improvement.

 
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 15, 2012, 12:55:51 am
6/14/12 Thursday BW=166.8

squat 3x190, 3x215, 4x245
barbell lunge 150# 3x6

I did a ton of walking today. I need to use a pedometer so I can at least get an idea of mileage.
Felt like crap on lifts today. Hit 230x12 last week and could only push 245x4 tonight. I need more sleep or something?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 16, 2012, 08:17:58 pm
6/16/12 Saturday BW=165.6

overhead press 5x85, 5x100, 10x110
pull up BW 3x12
dips BW 3x25
jumps ~30
p90x abs

Been in the 165 range for the past few days. good stuff.
I may have started my overhead press too light for 5/3/1.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 18, 2012, 08:18:58 pm
6/18/12 Monday BW=164.6

deadlift 3x205, 3x230, 9x260
bench 3x160, 3x180, 9x205

Still trying to find a decent lifting split for 5/3/1 and my life.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 22, 2012, 12:53:36 am
6/21/12 Thursday BW=166.6

pogo hops 3x8
jump squats 95# 3x5
squat 5x205, 3x230, 4x255
barbell lunge 150# 3x6


Did jumps yesterday and walked a couple of miles. Now that I am down to high school weight, I feel awesome.
Jumping as good off concrete now as I do off hardwood. Can't wait to get on a hardwood b-ball court.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 23, 2012, 11:59:07 pm
6/23/12 Saturday BW=164.6

b-ball 1.5 hours

overhead press 5x95, 3x105, 8x115
pull up BW 3x15
dips BW 2x30
50 push ups
p90x abs

Have not stepped foot on a basketball court in at least 6 weeks. Played 3 games today, and checked my RVJ. Effortless 33" jump.
New PR!!!!!!! Hammies are sore from Thursday, so I feel this PR will be broken in short order.

Losing the extra couple pounds feels like it made a world of difference. Now that I made my goal weight. I feel like I could still lose another 5 pounds.

New goals 160lbs
                  320 squat
                  35" RVJ
Title: Re: Loopie's Log
Post by: LBSS on June 24, 2012, 07:50:01 pm
 :highfive:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 25, 2012, 10:36:09 pm
6/25/12 Monday BW=166.5

deadlift 5x215, 3x245, 6x275
bench 5x170, 3x190, 6x215
barbell row 95# 3x10

That is the last workout of my first cycle of 5/3/1. Next week is the deload.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 29, 2012, 01:15:21 am
6/28/12 Thursday BW=164.8

deload week

pogo hops 3x8
jump squat 95# 3x5
squat 5x115, 5x135, 5x65
treadmill walked 2.0 miles

3 weeks on, 1 week off. I hope this is crazy enough to work?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 30, 2012, 11:47:20 pm
6/30/12 Saturday BW=163.6

deload week

b-ball 2 hours
overhead press 5x45, 5x60, 5x75
pull up BW 3x6
dips BW 3x10

got to do multiple max effort DLRVJ today. My vert is now a solid 33".
Vert over age for at least another month and a half. :headbang:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 03, 2012, 12:42:57 am
7/2/12 Monday BW=165.0

deload week

deadlift 5x115, 5x145, 5x175
bench 5x135, 5x135, 5x135
treadmill 2.5 mph 2 miles

last workout of deload week. next cycle starts thursday. Here it is.....

squat 310#

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   180lbs x 5   195lbs x 3   210lbs x 5   110lbs x 5
Set 2   210lbs x 5   225lbs x 3   240lbs x 3   140lbs x 5
Set 3   240lbs x 5+   250lbs x 3+   265lbs x 1+   170lbs x 5

overhead press 145#

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   85lbs x 5   90lbs x 3   100lbs x 5   50lbs x 5
Set 2   100lbs x 5   105lbs x 3   110lbs x 3   65lbs x 5
Set 3   110lbs x 5+   120lbs x 3+   125lbs x 1+   80lbs x 5

deadlift 330#

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   195lbs x 5   210lbs x 3   225lbs x 5   120lbs x 5
Set 2   225lbs x 5   240lbs x 3   250lbs x 3   150lbs x 5
Set 3   250lbs x 5+   270lbs x 3+   285lbs x 1+   180lbs x 5

bench 260#

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   155lbs x 5   165lbs x 3   175lbs x 5   90lbs x 5
Set 2   175lbs x 5   190lbs x 3   200lbs x 3   120lbs x 5
Set 3   200lbs x 5+   210lbs x 3+   225lbs x 1+   140lbs x 5
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 07, 2012, 01:57:32 am
7/3/12 Tuesday BW=164.0

Jumps ~ 40

7/5/12 Thursday BW=163.6

jump squats 95# 3x5
treadmill 2.0mph 2 miles

7/6/12 Friday BW= 163.2

pogo hops 3x8
jump squats 95# 2x5
squat 5x180, 5x210, 6x240
barbell lunge 155# 3x6
treadmill 2.0mph 2 miles

Sometimes I feel like a kid, other times my knees feel like their worn out. WTF?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 09, 2012, 02:31:57 am
7/8/12 Sunday BW=162.4

overhead press 5x85, 5x100, 10x110
pull up BW+10 12,10,9
dips BW+10 3x15

keeping it real, whilst representing.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 11, 2012, 02:59:24 am
7/10/12 Tuesday BW=161.6

deadlift 5x195, 5x225, 10x250
bench 5x155, 5x175, 9x200

5/3/1 week 1 cycle 2 complete.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 14, 2012, 01:54:10 am
7/13/12 Friday BW=161.8

jumps squat 5x45, 5x95, 5x95
squat 5x195, 3x225, 3x250

Knee still creaky. WTF?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 16, 2012, 02:40:58 am
7/15/12 Sunday BW=161.0

overhead press 5x95, 5x105, 8x120
pull up BW+10 3x12
dips BW+10 3x25
treadmill 2.5 mph 2.0 incline 2 miles

going to get some jumps in tomorrow. need to start back up the depth drops also.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 17, 2012, 11:22:57 pm
7/17/12 Tuesday BW=161.4

jumps ~ 40
deadlift 3x210, 3x240, 4x270
bench 3x165, 3x190, 5x210
p90x abs

jumping effortlessly lately. going from 171 to 161lbs, I definitively lost some muscle with the fat.
The weights feels heavier but I feel stronger. Wish I would have cut sooner.
Title: Re: Loopie's Log
Post by: LBSS on July 18, 2012, 08:47:30 am
your bench/dead lift ratio is...strange...
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 21, 2012, 02:57:59 am
your bench/dead lift ratio is...strange...

How so. should I deadlft more or bench less?

7/20/12 Friday BW=161.4

squat 5x210, 3x240, 1x265
barbell lunge 155# 3x6

Got in some jumps yesterday, and I am jumping great, probably better than I have ever jumped off concrete. Gym has been closed lately so no b-ball. I am of course waiting to see some more progress off hardwood. On a side note all more lowerbody lifts are weaker. more valleys lately on the weights.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 23, 2012, 01:37:03 am
7/22/12 Sunday BW=161.2

overhead press 5x100, 3x110, 6x125
pull up BW+10 3x12
dips BW+10 3x25

long day.... super beat, and ready for bed.
Title: Re: Loopie's Log
Post by: LBSS on July 23, 2012, 08:26:30 am
it's not a question of "should" -- there are all kinds of reasons for people to have the ratios they do. but with a 210 bench for reps it seems like you "should" be DL'ing more.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 24, 2012, 01:48:00 am
it's not a question of "should" -- there are all kinds of reasons for people to have the ratios they do. but with a 210 bench for reps it seems like you "should" be DL'ing more.

I am building back up after not deadlifting much for a few years. But historically upperbody has always been easier for me.
The first time I benched at 14 years old/ 135# BW I could push 135lbs for reps. contrast that with squat and deadlift it took me months of hard work to reach that same poundage.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 25, 2012, 12:09:37 am
7/24/12 Tuesday BW=162.4

jump squat 5x45, 5x95, 5x105
deadlift 5x225, 3x250, 2x285
bench 5x175, 3x200, 4x225

last workout of 5/3/1 cycle. next week is a deload.
This workout scheme seems to be a good fit for my current life and obligations, hopefully I will also make progress on it.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 28, 2012, 12:49:50 am
7/27/12 Friday BW=159.8

pogo hops 3x8
jump squat 5x45, 5x95, 5x105
squat 5x140, 5x170
jumps ~ 40

Got a few jumps on video. Will try to get it uploaded and posted.

Hit my target weight. still don't quite have a six-pack tho, maybe a four-pack. I have no idea how to make that happen?
Title: Re: Loopie's Log
Post by: LBSS on July 30, 2012, 01:06:22 am
get bigger abs. also, http://www.bodyrecomposition.com/the-stubborn-fat-solution.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 04, 2012, 02:28:16 am
get bigger abs. also, http://www.bodyrecomposition.com/the-stubborn-fat-solution.

Looks like a good read. I need more cardio before I go to in-depth.



Here is tonights workout. I took the whole deload week off and didn't touch a weight, do cardio, or play ball. FML

8/3/12 Friday BW=159.4

jumps ~ 30
jump squat 5x45, 5x95, 5x105
depth drop 30" 3x6
squat 5x190, 5x215, 4x245
barbell lunge 160# 3x6



Here is the plan for cycle 3 on 5/3/1.......

squat 320
      Week 1   Week 2   Week 3   Week 4   (deload)
 
Set 1 190lbs x 5   200lbs x 3   215lbs x 5   115lbs x 5
Set 2 215lbs x 5   230lbs x 3   245lbs x 3   145lbs x 5
Set 3 245lbs x 5+  260lbs x 3+  275lbs x 1+  170lbs x 5

Overhead press 155
      Week 1   Week 2   Week 3   Week 4   (deload)
Set 1 90lbs x 5   100lbs x 3   105lbs x 5   55lbs x 5
 
Set 2 105lbs x 5   110lbs x 3   120lbs x 3   70lbs x 5
Set 3 120lbs x 5+   125lbs x 3+   130lbs x 1+   85lbs x 5
 
deadlift 340
       Week 1   Week 2   Week 3   Week 4   (deload)
Set 1 200lbs x 5   215lbs x 3   230lbs x 5   120lbs x 5
 
Set 2 230lbs x 5   245lbs x 3   260lbs x 3   155lbs x 5
Set 3 260lbs x 5+   275lbs x 3+   290lbs x 1+   185lbs x 5
 
bench 265
       Week 1   Week 2   Week 3   Week 4   (deload)
Set 1 155lbs x 5   165lbs x 3   180lbs x 5   95lbs x 5
Set 2 180lbs x 5   190lbs x 3   200lbs x 3   120lbs x 5
Set 3 200lbs x 5+   215lbs x 3+   225lbs x 1+   145lbs x 5
 
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 06, 2012, 02:01:19 am
8/5/12 Sunday BW=160.6

overhead press 5x90, 5x105, 7x120
pull up BW+20 3x8
dips BW+20 3x15
P90X abs

Legs were super sore after fridays workout.
Got some jumps in today. Not even warm with sore legs and my shoes untied I got a couple of 9'6" dunks off the bonce on concrete, Which is good for me  :)
Title: Re: Loopie's Log
Post by: piR on August 06, 2012, 02:12:56 am


Looks like a good read. I need more cardio before I go to in-depth.



Here is tonights workout. I took the whole deload week off and didn't touch a weight, do cardio, or play ball. FML

8/3/12 Friday BW=159.4

jumps ~ 30
jump squat 5x45, 5x95, 5x105
depth drop 30" 3x6
squat 5x190, 5x215, 4x245
barbell lunge 160# 3x6

confused as to why you did 30 jumps or so + jump squats + depth drops and then squatted... seems like a tooonnn of overkill. but also, do the plyos before you use weights ie: do depht drops before jump squats.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 06, 2012, 07:34:07 pm


Looks like a good read. I need more cardio before I go to in-depth.



Here is tonights workout. I took the whole deload week off and didn't touch a weight, do cardio, or play ball. FML

8/3/12 Friday BW=159.4

jumps ~ 30
jump squat 5x45, 5x95, 5x105
depth drop 30" 3x6
squat 5x190, 5x215, 4x245
barbell lunge 160# 3x6

confused as to why you did 30 jumps or so + jump squats + depth drops and then squatted... seems like a tooonnn of overkill. but also, do the plyos before you use weights ie: do depht drops before jump squats.

I agree maybe overkill, but the jump squats are light, and the jumps are far from max effort. More of an enhancement to my warm up really. I have been needing to add some plyos into the workout but training time is limited with the family, so I go get it when I can.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 07, 2012, 11:09:41 pm

8/7/12 Tuesday BW=161.2

deadlift 5x205, 5x230, 5x260
squat with chains (28#s) 5x135, 5x155, 5x175
bench 5x155, 5x180, 8x200


picked up some 1/2 lifting chain. seems to be a better set up than my last hokey chain arrangement.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 11, 2012, 02:36:52 am
8/10/12 Friday BW=160.6

pogo hops 3x8
jump squats 5x45, 5x95, 5x105
squats 3x200, 3x230, failx260

stopped work-out short. stretched. time for a reboot.
I have gotten weak as piss in the last 3 months. I have got to do something different. >:(
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 13, 2012, 12:47:31 am
8/12/12 Sunday BW=158.4

overhead press 3x100, 3x110, 5x125
squat 5x185, 2x225, 1x245, 4x235, 7x205, 7x205

I am going to finish this cycle of 5/3/1 for every lift except the squat. I will lift 4,7,7 on that as I saw the greatest progress on that rep scheme. I have lost 20 pounds BW in the last 6 months, but have also pissed away 30 lbs on my squat.
oddly enough I bet I can bench my max squat. I have not lost a rep on my bench in the same time period. go figure.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 15, 2012, 01:28:39 am
8/14/12 BW=158.4

deadlift 3x225, 3x245, 3x275
bench 3x165, 3x190, 5x215


Legs feel good today. all in all good day  :)
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 28, 2012, 01:06:51 am
8/27/12 Monday BW=159.4

jumps ~ 30
squat 5x185, 2x225, 1x245, 4x235, 7x205, 7x205

Been on vacation the last bit, so nothing to log.

Ready to get back into something, need to stay focused. Life is a detriment to my training. I need more excuses......
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 30, 2012, 01:17:46 am
8/28/12 Tuesday BW=159.8

jumps ~ 30
treadmill 2 miles 2.0 mph 2.0 incline

8/29/12 Wednesday BW=160.2

bench (+20# chain) 5x135, 6x175, 4x195, 6x175, 10x155
pull up BW+20 10,8,8
dip BW+20 20,15,15

Been jumping more recently, good spring on sore legs.
Title: Re: Loopie's Log
Post by: LBSS on August 30, 2012, 10:27:17 am
30 jumps just seems like so many... well, are they ME jumps?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 01, 2012, 06:36:29 pm
30 jumps just seems like so many... well, are they ME jumps?

all sub-max. I try to only do my  ME jumps on hardwood, but finding a court that works with my life schedule has been difficult.

9/1/12 Saturday BW=159.4

jump squat 5x45, 5x95, 5x105
squat 4x185, 2x225, 1x250, 2x240, 7x210, 7x210
barbell lunge 6x135,6x145, 6x150

tweaked my lower back today. It happens super infrequently, but it is sore today. :(
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 04, 2012, 02:25:39 am
9/3/12 Monday BW=159.8

bench (+20# chain) 6x135, 6x175, 6x195, 8x175 
overhead press 95# 8,10,10
pull up BW+20 3x8

actually felt stronger on upper-body tonight. ;D
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 06, 2012, 02:05:43 am
9/5/12 Wednesday BW=160.4

jumps ME ~15
squat 5x185, 2x225, 1x250, 4x240, 7x210, 7x210
deadlift 5x225, 5x245, 5x245

Did a good warm up and some sub-max jumps then tested SVJ.  Hit 9'11" for a new PR of 29"  :headbang:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 10, 2012, 12:03:13 am
9/9/12 Sunday BW=162.0

squat 5x185, 2x225, 1x245. 1x255, 4x245, 7x215, 7x215
barbell lunge 6x135, 6x145, 6x155, 6x160

Finally feeling like I am back in the groove.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 11, 2012, 11:11:08 pm
9/10/12 Monday BW=161.2

treadmill 3.0 incline 2.3mph 2.0 miles

9/11/12 Tuesday BW=160.0

bench (+20# chain) 6x155, 6x175, 5x195, 6x175, 10x155
pull up BW 3x15
walk ~ 2 miles   

Body is feeling great, no lower back or knee pain. Little sleep last night so motivation was low tonight.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 15, 2012, 02:22:37 am
9/14/12 Friday BW=161.2

squat 5x185, 2x225, 1x245, 1x260, 4x250, 7x220, 7x220
barbell lunge 6x135, 6x150, 6x155

more progress, building back slow and sure. feeling good.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 18, 2012, 12:03:42 am
9/17/12 Monday BW=162.8

bench 5x185, 5x205, 3x225
pull up BW+20 10,9,9
dips BW+20 3x15

I feel veiny. If that is really a word?
Title: Re: Loopie's Log
Post by: LBSS on September 18, 2012, 12:13:23 pm
9/5/12 Wednesday BW=160.4

jumps ME ~15
squat 5x185, 2x225, 1x250, 4x240, 7x210, 7x210
deadlift 5x225, 5x245, 5x245

Did a good warm up and some sub-max jumps then tested SVJ.  Hit 9'11" for a new PR of 29"  :headbang:

somehow just saw this...nice! almost touching rim from standing!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 20, 2012, 01:27:50 am
9/19/12 Wednesday BW=161.0

squat 5x185, 2x225, 1x245, 1x265
barbell lunge 6x135, 6x155, 6x165

scrubbed my 255# night tonight. was not feeling it :(
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 22, 2012, 01:55:48 am
9/21/12 Friday BW=161.2

squat 5x185, 2x225, 1x245, 1x265, 3x255, 7x225, 7x225
GHR BW 2x6

Got back on the glute ham train tonight!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 26, 2012, 12:43:01 am
9/25/12 Tuesday BW=161.0

bench 5x185, 5x205, 5x205
pull up BW+20 10,8,8
overhead press 10x95, 8x105, 8x105
heavy bag 3x 2.0 min rounds

need more cardio that isn't chasing my kids.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 26, 2012, 09:47:33 pm
9/26/12 Wednesday BW=161.0

squat   5x185, 2x225, 1x245, 1x265, 4x255, 7x230, 7x230
barbell lunge 6x135, 6x155, 6x165, 6x165

more progress..... body feels good...... more to come. :strong:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 29, 2012, 01:36:11 am
9/28/12 Friday BW=161.2

squat (+chains 28#'s) 6x135, 6x155, 6x175, 6x195
deadlift 6x185, 6x235, 3x255
GHR BW 3x6
wide grip pull up BW 3x10

worked on speed tonight, and got some GHR in.

Still motivated. Good times.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 03, 2012, 01:56:04 am
10/2/12 Tuesday BW=162.4

squat 5x185, 2x225, 1x255, 1x270, 2x260, 7x230, 7x230
bench 5x185, 5x205, 5x205
barbell lunge 6x135, 6x145, 6x155
pull up BW+20 8,8,7

feeling less than optimal tonight. weights felt heavy, blahhhhhhhhhhhhhhhhhhhh
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 07, 2012, 01:07:07 am
10/6/12 Saturday BW=162.2

squat 5x185, 2x225, 1x255
jumps ~ 30

missed out on training the last couple of days and didn't do much better today. maybe next week?
Title: Re: Loopie's Log
Post by: adarqui on October 07, 2012, 01:22:57 am
http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/msg77824/#msg77824

i envy your journal man...

ridiculous.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 10, 2012, 01:57:59 am

http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/msg77824/#msg77824

i envy your journal man...

ridiculous.

Thanks
lack of ability to push myself over the plateau is what it feels like most of the time.

Tonights work...

10/9/12 BW=162.2

squat 5x185, 3x225, 1x255, 1x270, 3x260, 7x230, 7x230
barbell lunge 6x135, 6x155, 6x165
p90x abs

Felt like bagging it tonight for real. don't know how I got out there but I feel better for it.
Title: Re: Loopie's Log
Post by: LBSS on October 10, 2012, 10:15:14 am
http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/msg77824/#msg77824

i envy your journal man...

ridiculous.

shit i forgot about that thing. cool...
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 13, 2012, 02:00:05 am
10/12/12 BW=162.2

squat 5x185, 2x225, 1x255, 1x265, 7x230, 7x230, 7x230
bench 3x8x185
calf raise 90# 4x15
pull up BW 3x12
GHR BW 3x6


Body feels good, still motivated to make progress. Picked up a Powertec leverage squat/calf machine to do calf raises as that has been sorely lacking since my return to garage weight work. seems like it will do the job.
I wonder how the squat function might work for assistance?
(http://i746.photobucket.com/albums/xx101/loopiemclooperson/powertec_zpsc42b465e.jpg)
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 14, 2012, 01:04:56 am
10/13/12 BW=161.4

basketball 2 hours
p90x abs
treadmill 1.1 miles

finally got to the gym to play b-ball today. I am definitely out of basketball shape + I am pretty sore so that didn't help.
Title: Re: Loopie's Log
Post by: vag on October 14, 2012, 05:04:33 am
^They had that machine at the previous gym i was going. Tried squatting a couple of times from curiosity, they felt very weird.
I did my calve raises there regularly though. For some weird reason i could go ridiculously heavy there. I ended up doing 400lbs for reps, when i changed gym that had a 'standard' standing calve raises machine with a chain i had t cut down to 150-160lbs if i remember well.
Useless info of the day, cheers! :D
Title: Re: Loopie's Log
Post by: LBSS on October 14, 2012, 02:59:26 pm
that is a fancy piece of equipment. nice pick up. man, if i could work out at home...
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 15, 2012, 02:15:27 am
^They had that machine at the previous gym i was going. Tried squatting a couple of times from curiosity, they felt very weird.
I did my calve raises there regularly though. For some weird reason i could go ridiculously heavy there. I ended up doing 400lbs for reps, when i changed gym that had a 'standard' standing calve raises machine with a chain i had t cut down to 150-160lbs if i remember well.
Useless info of the day, cheers! :D

My calves are weak. (Probably because I have had limited access to any kind of calf machine.)
So I don't think I will be catching up to you with 400lb reps any time soon. Good to hear that it will handle that kind of weight tho.
What kind of rep/set range worked best for you to build up to that vag?

that is a fancy piece of equipment. nice pick up. man, if i could work out at home...

Thanks. It took months of lowballing on craigs-list to finally score this set-up. With three kids I would make zero progress If I couldn't work out at home.
Title: Re: Loopie's Log
Post by: vag on October 15, 2012, 05:39:15 am
I was hiting them twice a week, 3x12 on strength days and 4x5 on power days.  Those numbers were delusive though, something in this machine allows you to go very heavy, no idea what.
Also , above 350 it would become a little unstable , start making kranking noises etc. Above 400 it felt like it could break any minute, i was sweating with anxiety. Then i switched to SL calve raises, which are also very comfortable there, because of the massive machine frame you get very good balance.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 15, 2012, 10:42:50 pm
I was hiting them twice a week, 3x12 on strength days and 4x5 on power days.  Those numbers were delusive though, something in this machine allows you to go very heavy, no idea what.
Also , above 350 it would become a little unstable , start making kranking noises etc. Above 400 it felt like it could break any minute, i was sweating with anxiety. Then i switched to SL calve raises, which are also very comfortable there, because of the massive machine frame you get very good balance.
Thanks for the input.  :highfive:
I kinda figured it would get sketchy with that kind of weight on it.
Good thing I won't have to worry about that issue for years to come.
I already had to  modify the platform your foot stands on to get a full range of motion.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 17, 2012, 01:49:52 pm
10/16/12 Tuesday BW=161.8

squat 5x185, 2x225, 1x255, 5x255, 7x235, 7x235
bench 3x8x185
barbell lunge 6x135, 6x155, 6x165
pull up BW 3x12
calf raise 130# 3x12
p90x abs
walk 1.0 miles

Tried to do squats at like 3pm, warmed up and got pinned with 270 and 260. Said screw it and went to dinner, didn't get back until after 10pm tried again and hit 5x255 super easy. Maybe eating an apple, two metrx bars and a baked chicken breast was not enough fuel before 3 pm?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 19, 2012, 01:59:23 am
10/18/12 BW=161.4

walk on treadmill 1 mile
heavy bag 8 x 2 min rounds

Getting cut son! To think if I did actual weight training/ cardio work and eat a sensible diet. :)
Title: Re: Loopie's Log
Post by: Mutumbo000 on October 19, 2012, 02:03:17 am
What's your bf%?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 20, 2012, 03:24:29 am
What's your bf%?
Not sure, but def under 10% at this point.

10/19/12 Friday BW=161.4

squat 5x185, 2x225, 1x255, 4x260, 7x235, 7x235
barbell lunge 6x135, 6x155, 6x165
pull up BW 3x6
calf raise 130# 3x12

little more progress tonight.  :strong:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 20, 2012, 10:16:13 pm
10/20/12 Saturday BW=160.8

b-ball 2 hours
p90x abs

Body is sore, but in a good way.
Did some more heavy bag work last night and I can feel that.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 24, 2012, 04:41:59 pm
10/23/12 Tuesday BW=162.0

squat 5x185, 2x225, 1x265, 3x6x245
barbell lunge 6x135, 6x155, 6x165
calf raise 12x140, 2x12x160
push ups 100

Wasn't feeling it this time.

"every man has a well thought out plan, until I punch him in the face." Mike Tyson

I like to think iron Mike was speaking to life.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 27, 2012, 03:24:55 am
10/26/12 Friday BW=162.2

squat 5x185, 3x225, 1x250, 1x260, 2x3x265 MSEM, 2x7x245
calf raise 3x12x160
push ups 60
pull up BW 3x12
pushie leg abs 3x10

Hip flexor super sore the last few days, feels like I pulled something  :ffffffuuuuuu:

Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 27, 2012, 07:57:26 pm
10/27/12 Saturday BW=162.0

bench press  5x175, 5x195, 3x5x205, 8x185
overhead press 3x10x95
p90x abs

Have been doing almost no upper-body work lately. Got a little bit in today.
I can feel pain in my right shoulder on bench press now, WTF?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 31, 2012, 01:03:29 am
10/30/12 Tuesday BW=162.6

squat 5x185, 3x225, 1x250, 1x265, 4x265, 7x240, 7x240
GHR BW 3x6
calf raise 170# 3x12
pull up BW 3x8
pushie leg lift 3x12

progress I love it.

This winters goal is 295x4 for a 1RM of 320. (2XBW)
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 03, 2012, 10:02:58 pm
11/3/12 Saturday BW=162.6

squat 5x185, 2x225, 1x250, 1x265, 1x275, 5x245, 3x245
barbell lunge 6x135, 6x155, 6x165, 6x175
calf raise 180# 4x12
bench (50 push up) 6x135, 6x175, 6x185, 6x195, x205
pull up BW+10 3x10
pushie leg abs 3x15


Blaaaaaaaaaahhhhhhhhhhhhhhhhhhhhhhhhhh!!!!!!!!!!!!!!!!!!!!!!!!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 07, 2012, 02:18:32 am
11/4/12 heavy bag 10 x 2.0 min rounds

11/6/12 Tuesday BW=163.2

jump squat 5x45, 5x95, 5x95
squat 5x185, 3x225, 1x250, 1x270, 1x270, 7x245, 7x245
barbell lunge 6x135, 6x155, 6x175
calf raise 180# 3x14
sit up 30, 55, 60
pushie leg abs 2x15

legs feel so solid, knees are better then ever. Give it up for barbell lunges. :headbang:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 11, 2012, 02:29:27 am
11/10/12 Saturday BW=161.0

jump squat 5x45, 5x95, 5x95
squat 5x185, 3x225, 1x250, 1x270, 1x270, 5x250, 4x250
barbell lunge 6x135, 6x155, 6x175
calf raise 180# 3x15

 :almostascoolasnyancat:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 14, 2012, 02:26:55 am
11/13/12  Tuesday BW=161.8

jump squat 5x45, 5x95, 5x95
squat 5x185, 3x225, 1x255, 1x270, 6x270 MSEM.
GHR BW 3x6
calf raise 180# 3x15
push up BW 4x50
chin up BW+20 8,6,8

Feeling good. damn good. keep it up son.  :headbang:
Title: Re: Loopie's Log
Post by: LBSS on November 14, 2012, 09:54:57 am
 :goodjobbro:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 18, 2012, 05:31:06 pm
11/18/12 Sunday BW=162.2

squat 5x185, 3x225, 1x255, 1x265, failx245, 3x6x225
barbell lunge 6x135, 2x6x175
calf raise 180# 4x15
push up BW 3x50

Started getting sick on friday, my body was all beat up yesterday.

my nephew has been lifting with me for the last 6 weeks and got me out there today. I feel a little better after working out.

Getting sick sucks.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 21, 2012, 02:13:30 am
11/20/12 Tuesday BW=161.2
squat 5x185, 3x225, 1x255, 1x270,1x270, 7x245, 7x235, 7x225
bench 10x135, 10x165, 10x175, 10x185
GHR 3x8
pull up BW 3x12
calf raise 180# 3x10

still sick, but much better tonight.

moving forward. time for progress.  :ibsquatting:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 24, 2012, 02:33:58 am
11/23/12 Friday BW=163.2

jump squat 5x45, 5x95, 5x95
squat 5x185, 3x225, 1x255, 1x270, 1x270
push up BW 3x50

Finally getting over the sickness.

Plan to play b-ball tomorrow morn for the first time in a long time. I'll see how it goes...
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 28, 2012, 01:47:19 am
11/27/12 Tuesday BW=162.0

jump squat 5x45, 5x95, 5x95
squat 5x185, 3x225, 1x255, 1x270, 4x270, 7x245, 7x245
barbell lunge 6x135, 6x165, 6x180
calf raise 15x180, 2x15x190
GHR BW 3x8

Peaks and valleys son!
I have not been able to hit 270x4 on squats since 2/19/12 and I weighed in at 180lbs.
Now 18lbs lighter, my power to weight ratio has increased .2
Good shit! 280x4 will be an all time PR!

Keep working......
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 01, 2012, 06:01:06 pm
12/1/12 Saturday BW=161.6

jump squat 5x45, 5x95, 5x95
squat 5x185, 3x225, 1x255, 1x270, 6X265, 8x245, 10x245
barbell lunge 6x135, 6x175, 6x185
calf raise 15x180, 3x15x190
GHR BW 3x8

good workout.

felt stiff this morning. Now I feel great!

6x185 on the lunge is a PR, come to think of 6x265 on the squat is to. Kinda sad but true.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 05, 2012, 02:20:14 am
12/4/12 Tuesday BW=161.0

jump squat 5x45, 5x95, 5x95
squat  3x225, 1x255, 1x275, 1x270, 1x265, 2x260, 4x255, 5x255, 7x245

hard night tonight. got pinned and had to re-rack weight more times then I would like to count.

I don't know if it was mental focus or just a physical valley? :pissed:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 06, 2012, 02:13:29 am
12/5/12 Wednesday BW=160.6

bench 8x135, 8x175, 8x185, 6x205, 6x205
calf raise 180# 3x12
pull up BW 12,8

feeling lean today, sore in a good way, and confident I can achieve my goals.
Title: Re: Loopie's Log
Post by: LBSS on December 06, 2012, 09:46:57 am
12/5/12 Wednesday BW=160.6

bench 8x135, 8x175, 8x185, 6x205, 6x205
calf raise 180# 3x12
pull up BW 12,8

feeling lean today, sore in a good way, and confident I can achieve my goals.

so i guess the workout before was a mental focus issue.  :D
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 08, 2012, 12:22:52 am
12/5/12 Wednesday BW=160.6

bench 8x135, 8x175, 8x185, 6x205, 6x205
calf raise 180# 3x12
pull up BW 12,8

feeling lean today, sore in a good way, and confident I can achieve my goals.

so i guess the workout before was a mental focus issue.  :D

It is hard to tell sometimes if I lack mental focus or I am just a girl scout.  :uhhhfacepalm:


12/7/12 Friday BW=163.2

jump squat 5x45, 5x95, 5x95
squat 5x185, 3x225, 1x255, 1x275, MSEM 2x3x275, 7x255, 7x255.
barbell lunge 6x135, 6x175, 6x185
calf raise 190# 4x15
GHR BW 3x8

I did much heavy bag work in between sets tonight.

More progress again, good times.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 12, 2012, 01:53:14 am
12/11/12 Tuesday BW=162.2

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x255, 1x275, 5X270, 7x260, 4x260, 5x250
barbell lunge 6x135, 6x175, 6x185, 6x190
calf raise 200# 3x15
GHR BW 3x8

PR for 5x270 and 7x260 on the old squat.

Finally coming around.  Finally!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 15, 2012, 01:36:55 am
12/14/12 Friday BW=161.6

jump squat 5x45, 5x95, 5x95
squat 5x185, 3x225, 1x260, 1x275, 6X270, 7x260, 7x260.
barbell lunge  6x175, 6x185, 6x195.
calf raise 200# 3x15
GHR BW 3x8

more progress tonight on squat 6x270 @ 161#'s is so much stronger than I have ever been in my life.

It is so much more motivational to tread new ground instead of retracing previous best efforts.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 16, 2012, 02:12:05 am
12/15/12 Saturday BW=162.0

bench 10x175, 10x185, 10x195, 6x205, 6x205
pull up BW+10 3x12
dips BW+10 3x25
p90x abs

Once a month upper body work-out complete!  :highfive:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 19, 2012, 02:17:32 am
12/18/12 Tuesday BW=162.0

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x260, 1x275, 5X275, 3x265, 6x225+30#'s chain.
bench 10x135, 10x175, 10x185, 6x195
barbell lunge 6x135
med ball decline sit ups 3x50
heavy bag 3x2.0 min

Didn't expect much this workout. I was gassed today from life.

Hit a solid PR on squat 5x275. So solid. I could of physically and mentally got one more rep but held back.

Should have went for it because I was not doing anything more substantial for the rest of the w/o. Good progress lately.

goals you will soon be my bitch!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 22, 2012, 06:50:53 pm
12/22/12 Saturday BW=164.2

squat 5x185, 3x225, 1x260, 1x275, 6X275 MSEM, 6x260, 4x260.
barbell lunge 5x135, 5x175, 5x185, 5x195
GHR BW 3x8
calf raise 180# 3x15

In the valley today. medicine ball sit ups wrecked me, I have been so wasted. On top of that I feel fat.
I am like a high school cheer leader. maybe I will go throw up :'(
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 29, 2012, 03:04:10 am
12/28/12 Friday BW=164.0

jump squat 5x45, 2x5x95
squat 5x185, 3x225, 1x255, 1x265, 1x275, 5x275, 8x255, 6x255.
barbell lunge 5x135, 5x165, 5x175, 5x185
calf raise 15x180, 2x15x190

Holidays are hard time to make progress. Knee has been sore the last week. Felt better after lifting tonight.
Title: Re: Loopie's Log
Post by: LBSS on December 29, 2012, 02:09:40 pm
EDIT: post was a downer about teenage girl body issues. never mind.

happy holidays!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 29, 2012, 10:39:14 pm
EDIT: post was a downer about teenage girl body issues. never mind.

happy holidays!

(http://2.bp.blogspot.com/_gZuB5lrppTk/Sptyy3Np_MI/AAAAAAAAAMU/edj518ZF_BY/s400/debbie+downer.gif)

WAH WAH.

Happy new year!




12/29/12 Saturday BW=163.8

bench 10x135, 10x175, 10x185, 8x195, 8x195
pull up BW+20 3x10
dips BW+20 3x15


My knee is feeling much better today. I am thinking that when I rest up and it has time to realize all the damage I have done to it. so no rest in 2013. :ibsquatting:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 31, 2012, 02:33:18 am
12/30/12 Sunday BW=162.8

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, 1x270, 1x275, 1x280,5x275, 7x255, 7x255.
GHR BW 3x8
calf raise 3x12x200
med ball decline sit up 3x50

Body was wasted today. But it was my last chance workout for 2012.

In general I feel like a school girl, but tonight I felt like jean claude van damme.

In the last 4 months or so I have brought back the glute ham raises. In the past I have always given a little push off at the bottom, well tonight I went for no hands expecting to mash my nose. Turns out I can rep out no hand GHR like a beast. I was 6 reps into the third set of 8 before I needed a hand.  :personal-record: :personal-record: :personal-record:

That is how I will end 2012. progress. peak. well done. :)
Title: Re: Loopie's Log
Post by: LBSS on December 31, 2012, 10:51:23 am
jesus christ! i can barely rep out regular GHRs, on a roman chair.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 04, 2013, 10:08:27 pm
1/4/13 Friday BW=163.4

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, 1x270, 1x280, 6x280, 7x260, 8x260.
GHR BW 3x8
calf raise 3x15x190
med ball decline sit up 3x50

New  :personal-record: on squats 6x280.

That has got to be damn near 2xBW.  :headbang:

feeling damn good tonight. peak.
Title: Re: Loopie's Log
Post by: LBSS on January 04, 2013, 10:30:50 pm
 :highfive:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 07, 2013, 02:16:59 am
work out from saturday...

1/5/13 Saturday BW=163.2

bench 8x185, 8x195, 7x195, 7x195
pull up BW+10 3x10
dips BW+10 3x15

my recovery ability is getting better lately, that could be a sign of progress.
Title: Re: Loopie's Log
Post by: LBSS on January 07, 2013, 09:43:31 am
what do you think your 1RM is for bench right now?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 08, 2013, 02:12:13 am
what do you think your 1RM is for bench right now?

I can get 250#'s max.

225 I typically can do 5 reps fresh. not enough to get noticed at the combine.
Title: Re: Loopie's Log
Post by: LBSS on January 08, 2013, 09:27:48 am
what do you think your 1RM is for bench right now?

I can get 250#'s max.

225 I typically can do 5 reps fresh. not enough to get noticed at the combine.

maybe as a punter.  :P
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 08, 2013, 11:11:01 pm
what do you think your 1RM is for bench right now?

I can get 250#'s max.

225 I typically can do 5 reps fresh. not enough to get noticed at the combine.

maybe as a punter.  :P

  :lololol::highfive:

It makes me wonder what kind of numbers NFL punters put up for stats. Do they even get run in the combine?
I bet they are still pretty elite athletes on average. They put in much work due to the overall lack of respect.

I remember when the sonic's drafted Kevin Durant, he couldn't bench 185 once. granted when you are 6'10" and built like him your chest is a long way down. Still hasn't seemed to slow him down in the pros.

tonight's workout....more progress....

1/8/13 Tuesday BW=164.2

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x260, 1x275, 1x285, 7x280, 6x270, 8x260
barbell lunge 5x135, 5x175, 5x185, 5x185
calf raise 200# 3x15

another squat PR 7x280. My legs feel like they can do more at this point but 280 is digging in my back hard by rep 7.

Maybe its my skirt getting caught in my panties?


Title: Re: Loopie's Log
Post by: Mutumbo000 on January 09, 2013, 01:37:06 am
what do you think your 1RM is for bench right now?

I can get 250#'s max.

225 I typically can do 5 reps fresh. not enough to get noticed at the combine.

maybe as a punter.  :P

  :lololol::highfive:

It makes me wonder what kind of numbers NFL punters put up for stats. Do they even get run in the combine?
I bet they are still pretty elite athletes on average. They put in much work due to the overall lack of respect.

I remember when the sonic's drafted Kevin Durant, he couldn't bench 185 once. granted when you are 6'10" and built like him your chest is a long way down. Still hasn't seemed to slow him down in the pros.

tonight's workout....more progress....

1/8/13 Tuesday BW=164.2

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x260, 1x275, 1x285, 7x280, 6x270, 8x260
barbell lunge 5x135, 5x175, 5x185, 5x185
calf raise 200# 3x15

another squat PR 7x280. My legs feel like they can do more at this point but 280 is digging in my back hard by rep 7.

Maybe its my skirt getting caught in my panties?

I know a couple of punters in NFL coz they used to play Aussie Rules football.
This is Sav Rocca when he played aussie rules weighing around 95kg and if you look on aussie rules forums apparently he could bench 140kg (308lbs) back then before NFL.
(http://2.bp.blogspot.com/-7r2qzMDztdE/Ti9xV9Pd8tI/AAAAAAAAB6c/DFBW2ElNMLA/s1600/SavRocca_L.jpg)
He now weighs 120kg and I'd say most of the weight he put on in NFL would be muscle and he'd have heaps more time to work out in the weight room so he probably benches closer to 400lbs now.
http://en.wikipedia.org/wiki/Sav_Rocca

The other NFL convert that was playing NFL up to last year from Aussie Rules is Ben Graham who could kick a footy like 70m. He's listed on wiki as weighing 107kg so you'd imagine he'd be benching at least 300lbs as well.
http://en.wikipedia.org/wiki/Ben_Graham_(football_player)

So yeah I think you're right when you say that they'd still be pretty strong/athletic people even though their only punters.

Edit- Nice work on the squat PR!
Title: Re: Loopie's Log
Post by: Raptor on January 09, 2013, 03:17:07 am
Huge leg. Forget his bench press. What's his squat?
Title: Re: Loopie's Log
Post by: LBSS on January 09, 2013, 09:58:03 am


another squat PR 7x280. My legs feel like they can do more at this point but 280 is digging in my back hard by rep 7.

Maybe its my skirt getting caught in my panties?

or maybe it's your back telling your brain that if you push it harder you're going to injure it.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 09, 2013, 09:17:46 pm
another squat PR 7x280. My legs feel like they can do more at this point but 280 is digging in my back hard by rep 7.

Maybe its my skirt getting caught in my panties?

or maybe it's your back telling your brain that if you push it harder you're going to injure it.

re-phrase not  like my lower back is rounding due to excessive weight. more like it's uncomfortable to have the bar sinking in to my upper back for prolonged periods of time. but either way, good point.

I have never used the bar pad, but maybe a manta ray would be a good investment?

So yeah I think you're right when you say that they'd still be pretty strong/athletic people even though their only punters.

Edit- Nice work on the squat PR!

Thanks mate.

Those aussie rules footballer don't look to me like your average NFL punters.

After doing some internet research they don't seem to show combine data for 40 yards/ bench type data on kickers/punters.
But they do all seem to be 6'3"ish and around 225 pounds. So safe to say they should be able to easily kick my ass in most any measure of athletic performance.
Title: Re: Loopie's Log
Post by: LBSS on January 09, 2013, 11:28:04 pm
DO NOT SUCCUMB TO THE PAD! ALLOW YOUR BALLS TO SWING PENDULOUSLY AND FREE!

(http://i.imgur.com/nuR4V.gif)
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 12, 2013, 06:59:12 pm
^^^^^ So epic. akin to a shark punching a gorilla in space! and point taken.

1/12/13 Saturday BW=163.4

jump squat 5x45, 5x95, 5x95
squat 5x185, 3x225, 1x260, 1x275, 1x285, MSEM 5x285.
barbell lunge  5x175, 5x185, 5x195, 5x205.
calf raise 200# 3x15

In the valley today. although the MSEM squat is a PR. I am going to get in some heavy bag work today also.

I missed my open gym this morning due to work. which sucks as I feel like my athletic prowess is elevated in the last few months.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 14, 2013, 12:12:18 am
1/13/13 Sunday BW=?

bench 5x185, 5x205, 5x225, 3x225, 3x225
pull up  BW+20 3x10
dip  BW+20 3x20
abs 250 reps (various)
heavy bag 8x2.0 min rounds

My progress tracker is celebrating its two year birthday today! :)

When I look over my upperbody log during that time period it seems like I haven't made any gains :(

Seems like my specially designed upper-body maintenance program is working excellent.  :D

Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 16, 2013, 01:40:55 am
1/15/13 Tuesday BW=164.2

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x260, 1x275, 1x285, 5x285, 6x265, 7x265
GHR BW 3x8
calf raise 210# 3x12

It is well below freezing in my garage tonight, super bad headache +generally feel like shit. And another big squat PR tonight.
5x285. WTF?

I am creeping up on my winter goal of 4x295.  :ibsquatting:

everything is getting easier, but there is so much more room for improvement. Super optimistic tonight  ;D
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 19, 2013, 02:17:20 am
1/17/13 BW=164.8
heavy bag 7x2.0 min's

1/18/13 Friday BW=164.2

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x260, 1x275, 1x290, 3x285, 3x275, 6x265
GHR BW 3x8
calf raise 210# 3x10
heavy bag 2x3.0 min's

took it easy tonight. weights felt heavy. still working.....

Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 19, 2013, 02:10:00 pm
1/19/13 Saturday BW=162.8

Played 2 hours of b-ball this morning. First time in a long time.

Body is wasted. Note to self need to play more ball.
Title: Re: Loopie's Log
Post by: LBSS on January 22, 2013, 10:14:59 pm
well, your upper body is way out in front of your lower body so maybe it's for the best.

(bit late there i know)
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 24, 2013, 03:07:51 am
well, your upper body is way out in front of your lower body so maybe it's for the best.

(bit late there i know)

probably not for the best but It is how I am built at any rate. I wonder if this kind of thing came easier for me, if I would have the same focus?

tonight's workout......

1/23/13 Wednesday BW=164.2

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x260, 1x275, 1x290, 6x285, 8x275, 8x275
bench 8x135, 8x185, 8x205
GHR BW 3X8
calf raise 210# 2x15
decline med ball abs w/ a twist 2x40

got off my schedule by a day due to responsibility. I was still sore from hoop on Saturday until yesterday. :uhhhfacepalm:

Tonight weight felt super light. This workout was the absolute pinnacle of my life. Never have I done more weight for more reps on the squat.  :ibsquatting: :personal-record:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 26, 2013, 02:07:51 am
1/25/13 Friday BW=163.4

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x260, 1x275, 1x290, 6x235+28# chain, 2x6x245+28# chain
bench 8x135, 5x185, 3x225, 2x225
barbell lunge 5x135, 5x175, 5x190, 5x200.
abs -  pushie leg 3x15, heels to heaven 3x30.
heavy bag 2x3.0 min rounds

hard to follow up my last w/o, but I have goal to achieve so back at it. I need a 34" vert by august or age wins. :(
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 29, 2013, 11:01:49 pm
1/29/13 Tuesday BW=164.4

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x260, 1x275, 1x290, 5x115(jump), 5x290, 5x275, 5x265, 5x265
GHR BW 3x8
calf raise 210# 3x15
decline med ball abs w/ a twist 2x40
heavy bag 1 x 3.0min


new PR on squat 5x290  :headbang: :headbang: :headbang:

I'm going to accomplish the first goal I've ever set! maybe.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 02, 2013, 01:33:14 am
2/1/13 Friday BW=164.8

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x265, 1x285, 1x295, MSEM 8x295
heavy bad 5x3.0 min rounds

I feel great lately. Been getting more and better sleep lately.

New  :personal-record: on squat tonight MSEM 8x295

next step is 4x295.......

peaks have been much more often lately and valley's are less. I wonder if I am finally graduating to the next level?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 02, 2013, 01:56:45 pm


2/2/13 Satuday BW=164.0

went and played b-ball this morning, got warmed up good and tested my RVJ. EFFORTLESS 34" time after time!  :personal-record:

I didn't think to test my standing but It was easily at 30"s today. So one more inch for my 35" RVJ  goal.

With 34"s getting to high palm, I feel confident I could dunk off the bounce with a solid 36".

More work to be done, but solid progress is super affirming that I am on the right track.  :almostascoolasnyancat:
Title: Re: Loopie's Log
Post by: ChrisM on February 02, 2013, 03:34:45 pm
That's awesome! Keep grinding amd you'll get it before you know it!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 06, 2013, 12:05:38 am
2/5/13 Tuesday BW=163.2

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x260, 1x280, 1x295, 5x115(js), 6x295, 7x270, 7x270.
bench 5x135, 5x185, 5x205, 5x205
GHR BW 8,8,10
barbell lunge 5x135, 5x175, 5x195, 5x195


Winter goal complete!!!!!!!!!!!!!!!!! on 10/30/12 goal was set at 4x295. That night I weighed in at 162.4 did 4x265.

So long and short effectively 3 months and Tonight 6x295 @ 163.2   :personal-record:

I feel safe saying I have finally achieved my 2xBW squat.

So motivated tonight. everything feels achievable, my body feels great. zero soreness, zero injuries.  :headbang:

I don't know what has changed lately, but progress has come so much easier. I did notice that I brought back GHR about the same time my squat started going up. maybe that was the weak link?

I am a new believer in warm up, then Jump squats, then heavy set. Thanks Kelley B, for your internet guidance!

New goal is 4x315.

20 more pounds on the bar and finally the elusive 3 plates!

I gained 10#'s per months over the last three, I am not sure if that is repeatable going forward?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 09, 2013, 02:27:40 am
2/8/13 Friday BW=164.8

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x260, 1x280, 1x300, 5x115(js), 5x275, 5x275, 5x275.
bench 8x135, 8x185, 8x195, 8x195
GHR BW 8,10,10

got a short workout in tonight. 300#'s for reps wasn't going to happen. maybe next time.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 13, 2013, 11:39:07 pm

2/13/13 Wednesday BW=162.8

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x265, 1x280, 1x290, 1x300, 5x115(js), 6x300, 7x275, 10x275.
GHR BW 3x8
calf raise 210# 3x15

Got sick over the weekend, high fever on monday. I put off my tuesday work-out for today. Super good plan.

Still coughing and I got a new squat PR. 6x300!!!!! last set 10x275 and it felt like 225.

Feeling great, no funky knee issues, no soreness, no pain lately, just effortless progression with more to come

Thanks everybody for the knowledge and motivation over the years!!!!

 :headbang: :headbang: :headbang:
Title: Re: Loopie's Log
Post by: LBSS on February 14, 2013, 12:55:55 am
(http://videogum.com/img/thumbnails/photos/success.gif)
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 17, 2013, 01:08:10 am
2/16/13 Saturday BW=163.4

AM
run 2 miles

PM
jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x260, 1x275, 1x295, 5x115(js), 5x280, 5x280, 5x280.

Still sick. schedule is a bit off but as luck would have it I have a squat rack in the garage!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 18, 2013, 04:49:05 pm
2/17/13 Sunday BW=163.2

bench, 8x175, 8x185, 7x195, 7x195
pull up BW+20 3x8
dips BW+20 3x15

feeling still better today. Hiked maybe 3-4 miles yesterday also.

when I am over this illness, I should feel unstoppable.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 20, 2013, 02:22:15 am
2/19/13 Tuesday BW 163.4

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x265, 1x285, 1x305, 5x115(js), 8x305 MSEM
barbell lunge 5x135, 5x175, 5x185, 5x195
calf raise 220# 3x12

Felt better today, better than I have in at least a week. But motivation level was low.

squat PR of 8x305 MSEM. but felt unimpressive. heavy. blah.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 23, 2013, 01:50:58 am
2/22/13 Friday BW=163.0

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x265, 1x285, 1x305, 5x115(js), 4x5x285
barbell lunge 5x135, 5x175, 5x190, 5x200
calf raise 220# 3x12

motivation level low tonight. damn you will power.  >:(

no basketball tomorrow.

I can't wait for summer.
Title: Re: Loopie's Log
Post by: LBSS on February 24, 2013, 10:22:21 pm
griiiiiind it out. just griiiiiiiiiiind it out.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 27, 2013, 01:45:16 am
2/26/13 Tuesday BW=162.6

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x265, 1x285, 1x305, 5x115(js), 6x305, 7x285, 8x285
GHR BW 3x10

Totally over being sick.

Focused up and hit 6x305. new PR. 

good work out, short and sweet, now with more progress. keep it up son!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 02, 2013, 02:08:13 am
3/1/13 Friday BW= 162.8

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x265, 1x285, 1x295, 5x115(js), 3x5x290,
barbell lunge 5x135, 5x175, 5x185, 5x195
calf raise 3x10x230
Heavy bag (much work)

Felt shaky and kind of blah pre-work out. Post I feel like a million bucks.

Crazy how that works.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 04, 2013, 12:35:44 am
3/3/13 Sunday BW=?

bench 8x175, 8x190, 6x200, 6x200, 5x200
pull up BW 3x12
dips BW 2x25

Did some upper body work today. I eat like crap yesterday, but played ball in the morning.

Been a long weekend.

progress tracker has informed me that I have not done any upperbody since 2/17/13  :uhhhfacepalm:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 07, 2013, 01:49:24 am
3/6/13 Wednesday BW=162.0

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x265, 1x290, 1x310, 5x115(js), 8x310 MSEM.

doing good tonight. Making more progress in the squat, steady putting weight on the bar.  :ibsquatting:

In the last 6 months I have definitely broken through to the next stage.
Title: Re: Loopie's Log
Post by: fast does lie on March 07, 2013, 02:56:54 am
does jump squats precede depth jump training?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 09, 2013, 12:59:49 am
does jump squats precede depth jump training?

they can I guess.

I use them to help to fire my CNS for heavier sets. They also help speed-strength and to train the triple extension in the same way power cleans do. Here is the link to read.....

http://www.higher-faster-sports.com/jumpsquats.html

For the record I do need to cycle depth drops then depth jumps into the routine. However I have been using jumps squats year round with solid improvements.

tonight's workout.....

3/8/13 Friday BW=162.8

jumps ~ 40
jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x265, 1x285, 1x295, 5x115(js), 3x5x295
GHR BW 3x8
calf raise 230# 3x10
ab wheel 3x10
heavy bag 3x2.0 min.

Did my jumps tonight as It is the first day of the year that the concrete is dry in my neck of the woods.

I am hitting just better then 30" SVJ which confirms my last attempts not to be a fluke but the new normal.  I feel like superman 2 days after MSEM, which is awesome. If I had more forethought in my training it would be great to use that knowledge to my advantage.
Title: Re: Loopie's Log
Post by: LBSS on March 11, 2013, 02:19:19 pm
 :highfive:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 13, 2013, 12:37:28 am
3/12/13 Tuesday BW=163.0

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x265, 1x295, 1x310, 5x115(js), 6x310, 7x295, 7x295
GHR BW 2x8, x10
calf raise 220# 3x12
ab wheel 2x10, 1x12

Here is the video of the 6x310. New PR. Not my best form but not sloppy either.

video quality of celebrity sex tape, but better than nothing.

So much more progress needed.

http://www.youtube.com/watch?v=ylYXKsvpWl0
Title: Re: Loopie's Log
Post by: Raptor on March 13, 2013, 07:32:56 am
Damn, why such a high depth... that's not even parallel
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 13, 2013, 11:24:14 am
I am shooting for parallel, not ATG.

needed more depth on that set for real. making progress is hard.  :(
Title: Re: Loopie's Log
Post by: Raptor on March 13, 2013, 11:54:19 am
Well why don't you lower the weight and go deeper and more under control? That will benefit you much more than what you're doing now. A 5 rep ATG squat is similar to a 10 rep parallel squat in terms of TUT so... it's more than just depth.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 18, 2013, 01:27:32 am
Well why don't you lower the weight and go deeper and more under control? That will benefit you much more than what you're doing now. A 5 rep ATG squat is similar to a 10 rep parallel squat in terms of TUT so... it's more than just depth.

Good point. I have dropped weight and readjusted depth.

3/15/13 Friday BW=162.2

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x265, 1x285, 5x115(js), 3x5x285

3/17/13 Sunday BW=164.0

jumps ~ 40

Moving good today, can't wait for summer time to arrive.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 21, 2013, 01:38:35 am
3/20/13 Wednesday BW=161.4

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x265, 1x285, 5x115(js), 4x285, 5x265, 7x245
GHR BW 3x8
ab wheel 3x12
jumps ~ 25

wasted tonight, off my workout schedule, timing and everything sucks.

squats back to full, tapping pin 4 is so much harder then the depth I have been hitting lately.
Title: Re: Loopie's Log
Post by: LBSS on March 21, 2013, 09:09:37 am
greater depth probably helping force you keep your legs externally rotated, too, which will help you move more weight, safer, in the long term.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 24, 2013, 01:57:54 am
greater depth probably helping force you keep your legs externally rotated, too, which will help you move more weight, safer, in the long term.

another good point. Thanks for the input.  :highfive:

3/23/13 Saturday BW=163.2

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, 1x285, 5x115(js), 5x275, 5x275, 5x255, 5x255

went on a hike and did the manual labor thing around the house today.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 29, 2013, 12:34:11 am
3/28/13 Thursday BW=164.6

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, 1x285, 5x115(js), 4x285, 3x7x225
GHR BW 3x8
bench 5x185, 3x5x205
ab wheel 3x13
calf raise 180# 3x15

did a cell phone video of squats tonight and even tapping the fourth pin I am not breaking parallel.

So I dropped the weight and went down to the 3rd pin, which is 27.5"s. after watching the video of that It doesn't seem deep enough WTF? I must have the shortest legs ever for my height. What is a super long torso good for?

I will try to get some vids up tomorrow.  :huh:
Title: Re: Loopie's Log
Post by: LBSS on March 29, 2013, 08:15:58 am
What is a super long torso good for?


looking taller than you actually are while riding a horse.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 04, 2013, 11:32:04 pm
^^^^^^^ true statement. horseback riding also requires less p-chain strength. maybe it is time to get in where I fit in.

4/4/13 Thursday BW=164.0

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, 1x285, 5x115(js), 1x275, 5x255, 5x245, 7x225
GHR BW 8, 10,10
pull up BW 12,12,10
ab wheel roll outs 3x14
calf raise 180# 3x15

Could not get last weeks squat video off the near broken cell phone, so screw that.

I have figured out that getting 1 workout per week is going to get me no where. weights were super heavy and awkward tonight.

Felt great through warm up sets and then just bonked.

low on time and focus lately.  How I wish I was 19 again......
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 06, 2013, 01:19:35 am
4/5/13 Friday BW=164.8

heavy bag 5x3.0 min rounds
overhead press 95# 1x8, 3x6
powertec squat machine 8x90, 8x130, 8x180, 8x180

had a few free min's, so I did some work. need to get more focused with my focus.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 07, 2013, 12:26:26 am
4/6/13 BW=162.6

heavy bag 5x3.0 min rounds
dips BW 5x15
push ups BW 5x15


back at it.

the amount of cardio/sport I get in is pathetic.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 09, 2013, 10:53:12 am
4/8/13 Monday BW=160.8

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, 1x270, 5x115(js), 4x260, 7x240, 7x240
GHR BW 3x10
ab wheel rollouts 3x15
powertec squat machine 180# 3x8
calf raise 180# 3x12

squat depth takes a bit to readjust back down. finally locked in and ready to rebuild.

My weigh is coming down as I clean up my diet. I am thinking about cutting to 155, athletic anorexia style.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 12, 2013, 11:20:17 am
4/11/13 Thursday BW = 160.6

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255,, 5x115(js), 3x5x250
GHR BW 3x10
powertec squat 200# 2x8
calf raise 200# 2x12
ab wheel roll outs 2x16
push ups BW  3x25,
dips BW 3x15

Feeling good, here is the form check video from this workout......


http://www.youtube.com/watch?v=7gAAinSwFhA
Title: Re: Loopie's Log
Post by: LBSS on April 12, 2013, 01:43:14 pm
depth is significantly better than before but your knees are collapsing from start to finish. legs not externally rotating enough. if you fixed that i bet you'd squat more and squat more comfortably, too.

kelly starrett has some great videos on this, not to mention pretty ridiculous mobility himself. i do this sequence every workout:

http://www.youtube.com/watch?v=JBHzXF-mVjY
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 12, 2013, 03:22:59 pm
Good shit. Thanks a lot for video  :highfive:

I see what you mean about my knees collapsing.

This will be incorporated into my new warm up. I bet I see results quickly.

Title: Re: Loopie's Log
Post by: LBSS on April 12, 2013, 04:24:18 pm
no prob. the other golden youtube resource is squatrx. the dude is full of good, clear advice and activities.

https://www.youtube.com/user/johnnymnemonic2
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 15, 2013, 11:52:28 pm
^^^^^ more great stuff LBSS. thanks again. Tons of good advise and tips that I will be incorporating.

I have been doing the kelly starrett pre-workout the last couple of days. I need a ton more work. My hip socket is super tight, as well as my hip flexors. I have been stretching my hip flexors most nights and post workouts, along with a regiment of static stretching, as my hamstrings are also super tight. I have only done dynamic warm ups before lifting.

Here is the workouts form the last few days...

4/13/13 Saturday BW=160.2
b-ball 2 hours
pull up BW 4x12
push up 4x30
calf raise 200# 1x12

4/15/13 Monday BW=160.8
b-ball 1.5 hours AM
squat 5x185, 3x225, 1x255, 1x265, 5x115(js), 1x265, 1x255, 3x5x225
GHR BW 3x8
push up 3x51
ab wheel roll out 3x12

I have been playing b-ball in the mornings. which is new and well needed. I am not sure if it was the am b-ball and the accompanying lack of sleep, or my new form from added hip joint flexibility, but  I was wasted today. Major valley.
No place to go but up from here.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 19, 2013, 08:42:43 pm

4/18/13 Thursday BW=161.8

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, (js) 5x115, 5x250, 5x250, 8x230
GHR BW 3x8
push up 2x54
pull up 10,9
ab wheel roll out 2x15

Feeling better on Thursdays workout. I ended up playing basketball for about 1.5 hours on wednesday and friday, so that is playing every other day for a week. I have not done that since I was a teenager. My body is a bit fatigued, but I can already notice my conditioning improving.

Here is the form check for 5x250. slight improvement?

http://www.youtube.com/watch?v=fxOXBupeMF8
Title: Re: Loopie's Log
Post by: LBSS on April 20, 2013, 06:21:21 pm
depth is WAY better but you're still not really externally rotating your legs. they don't seem to be tracking your toes very well. some cues to try: "spread the floor," "screw feet into the ground".

serious progress, though.  :highfive:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 23, 2013, 12:17:14 am
depth is WAY better but you're still not really externally rotating your legs. they don't seem to be tracking your toes very well. some cues to try: "spread the floor," "screw feet into the ground".

serious progress, though.  :highfive:

Thanks for the input. I think you are dead on.

I have noticed my toes are still straight forward, which probably isn't helping.

tonights w/o -


4/22/13 Monday BW=162.0

AM b-ball 1.5 hours
jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, (js) 5x115, 1x255, 3x5x230
calf raise 180# 3x15
push up 52, 58
wide grip pull up 2x10
ab wheel roll out 2x12

Totally wasted tonight.
This is my second week of 3x a week AM b-ball, and I am figuring out I can't lift heavy and play ball on the same day.
I have been tracking my calories real close as of late and I did not eat enough pre-workout, which didn't help me today.
Title: Re: Loopie's Log
Post by: LBSS on April 23, 2013, 10:26:20 am
straight forward toes are fine, you don't want a big turnout. more straight-forward toes + more externally rotated legs = more stable base + more muscle activation = stronger squat.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 26, 2013, 12:33:26 am
^^Thanks for the input. I have found it more comfortable with my toes almost straight forward.

more productive squatting tonight with less thought. remembering the ques I need and just going after it.

I am not yet at the level where I can play team basketball and squat with any kind of weight on the same day.

That will change my focus on monday night to 3x5 with a lighter weight, and 4,7,7 on Thursday, and see how that goes with 3 day a week b-ball.

4/24/13 Wednesday BW=161.2

AM b-ball 1.5 hours

4/25/13 Thursday BW=161.0

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, (js) 5x115, 5x255, 7x235, 7x235.
push up 54, 54, 40
wide grip pull up 3x10
ab wheel 2x15

Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 30, 2013, 11:55:40 pm
4/30/13 Tuesday BW=160.0

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, 1x265, (js) 5x115, 5x260, 6x235, 7x235
GHR BW 3x8
push up 3x50
ab wheel roll out 3x15

still making progress building the squat back up. I have been stretching out my hip socket regularly which has definitely help keeping my torso up straight and getting my knees to track better. I played ball last friday and this monday. I will play again tomorrow and friday. When my body finally catches up I should feel like superman. I have felt better after every session so far.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 03, 2013, 11:37:32 pm
5/3/13 Friday BW=160.6

AM b-ball 1.5 hours
jump squat 5x45, 5x95
squat 5x185, 2x225, 1x255, (js) 5x115, 5x240, 3x5x225
GHR BW 2x8

totally wasted today, cut the w/o short.

progress will be made another day  :uhhhfacepalm:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 06, 2013, 11:16:26 pm
5/6/13 Monday BW=162.8

jump squat 5x45, 5x95
squat 5x185, 2x225, 1x255, 1x265, (js) 5x115, MSEM 2x265, 4x255
bench 3x6x185
GHR 2x10
1 min sit ups. 54, 51, 46

skipped b-ball this morning. still a bit wasted, but on the mends.

persistence.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 10, 2013, 12:12:08 am
5/9/13 Thursday BW=159.6

jump squat 5x45, 5x95
squat 5x185, 2x225, 1x255, 1x265, (js) 5x115, 2x265, 7x240, 7x240
bench 3x8x185
GHR 3x10
sit ups 1 min 41, 48, 48

Feeling pretty great today. Form on my squat has greatly improved. weight will come around as I get more comfortable.

After the last month of basketball, I am finally getting into shape, I'm under 160 today and leaner then I have been since ever.

Total recomp. six pack is super clear in the morning. Damn, I may have to shave my chest and cut up some shirts like Rip rocks!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 13, 2013, 09:50:21 pm


So I was reading this article after doing a search for Ori Biala.
(after reading Joel smiths article on the five elements of dunking.)

http://www.higher-faster-sports.com/HowMuchCanVertBeImproved.html


I starting working to enhance my athletic prowess via jump training on 5/12/07, oddly enough that was 6 years ago yesterday. My opening stats were incredibly average. I weighed in at 175lbs and had a running vert of 23"s. I was flabby, super out of shape and at 27 years old done physically maturing. I have been more than consistent in that time period, and have learned a-lot, despite the fact I still have tons to learn. That being said. I have definitely currently surpassed a 30% increase. My current running vertical is in the 33-34" range. So a 10" bump. I have lost 15lbs of fat and gained considerable muscle. On day one of this journey I would have been hard pressed to squat 95lbs ATG.
I am short limbed and slow twitch, so here is the quote that resonated with me from Kelley's article.....

"If you’re older and short legged with a slow nervous system and good natural strength levels your potential gains might be towards the lower end. In summary you have to identify what "type" of athlete you are and just do what you can do with what you have to work with. It should also be noted that consistency over time will be the most important variable. Not many people have the tenacity to stay dedicated for months and years on end. Those that do are often rewarded handsomely, as athletes like Ori prove."

I of course know that it is well with-in my genetic abilities to add another 3 inches to my RVJ, with my given make-up and current strength levels. but still gives me pause for reflection.
Title: Re: Loopie's Log
Post by: vag on May 14, 2013, 03:10:23 am
There was a time that Ori, LBSS, cowed77, myself and of course adarqui, were the only active posters in here.
Here is his ( unfortunately abandoned ) journal : http://www.adarq.org/quitters-deserters/mike%27s-journal-to-a-40-inch-standing-vert/
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 15, 2013, 12:16:30 am
There was a time that Ori, LBSS, cowed77, myself and of course adarqui, were the only active posters in here.
Here is his ( unfortunately abandoned ) journal : http://www.adarq.org/quitters-deserters/mike%27s-journal-to-a-40-inch-standing-vert/


wow, small internet. thanks vag.

I never realized he was on here. Read through his training log. pretty good stuff.

tonights w/o...

5/14/13 BW=161.0

jump squat 5x45, 5x95
squat 5x185, 2x225, 1x255, failx265, (js) 5x115, 1,1x255, 7x235, 3x235.
barbell lunge 5x135, 5x155, 5x175, 5x185
ab wheel roll outs 3x15

failed a ton tonight.

I've been regressing and feeling discouraged lately. On a positive note my mobility is much better, squat depth and form is greatly improved. I am much better conditioned thanks to b-ball. So of course everything can't click all at once.

Title: Re: Loopie's Log
Post by: LBSS on May 15, 2013, 10:41:04 am
depth and form improved, so you're not regressing, you're resetting. you'll get back up to where you were with respect to weight on the bar and it'll actually mean a lot more.
Title: Re: Loopie's Log
Post by: Raptor on May 15, 2013, 11:16:41 am
depth and form improved, so you're not regressing, you're resetting. you'll get back up to where you were with respect to weight on the bar and it'll actually mean a lot more.

This ^^^
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 16, 2013, 11:49:31 pm
^^^^ Thanks guys. definite reset.
I just can't seem to find the groove in sports and lifting lately.

I felt a couple of months back I was timing in on major PR, but missed that window and have not felt right since. There will be some planned time off next week, so my PR's are just on delay.

5/15/13 am b-ball 1.5 hours

5/16/13 BW=161.2

squat 5x185, 2x225, 3x8x225
bench 3x8x185
GHR BW 3x10
sit up BW+5 3x60
calf raise 180# 3x12
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 22, 2013, 12:44:13 am
5/20/13 Monday

AM b-ball 1.5 hours

5/21/13 Tuesday BW=161.4

squat 3x185, 2x225, 1x245, 8x235

no focus tonight, will try again later....... :uhhhfacepalm:
Title: Re: Loopie's Log
Post by: LBSS on May 22, 2013, 10:56:53 am
it's alright, man. same thing happened to me yesterday.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 22, 2013, 05:15:35 pm
thanks man.

"sometimes the bear eats you"
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 24, 2013, 02:19:53 am
5/23/13 Thursday BW=159.8

jump squat 5x45, 5x95
squat 5x185, 2x225, 1x245, 5x115(js), 3x8x235
pull up BW 4x12
bench 185# 10,10,8
GHR 3x10
sit up +5 3x65
calf raise 140# 3x20

Feeling better tonight.

didn't play b-ball yesterday, and I've been eating super clean so maybe that helped?

Ready for more progress.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 29, 2013, 12:08:47 am
5/28/13 Tuesday BW=161.0

jump squat 5x45, 5x95
squat 5x185, 2x225, 1x245, 5x115(js), 3x8x240
bench 8x185, 8x195, 8x200
sit ups +10 3x60

slow progress. weights felt good, I will slowly add back up.

b-ball tomorrow morning.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 01, 2013, 07:57:03 pm
6/1/13 Saturday BW=159.8

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, 5x115(js), 3x6x245
bench 8x185, 8x195, 7x200
GHR BW 3x12
sit ups +10 3x65
calf raise 140# 3x20
pull up 3x12

played basketball yesterday. Weights not unbearable today, but getting harder.

Focus is still there but more work needed.

On a bright spot I have been under 160#'s most of the week.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 04, 2013, 10:43:38 pm
6/4/13 Tuesday BW=160.0

jump squat 5x45, 5x95
squat 5x185, 2x225, 1x250, 5x115(js), 2x245, 5x225, 5x225
bench 8x185, 8x195, 8x200
GHR BW 3x15
sit ups +10 3x70

More valleys tonight, My recovery is crap. 3 days is just not enough apparently.

positive note, my ab work is progressing and GHR's have gotten much easier over time.

My hamstrings now dominate my legs. I wonder if that is negative from a performance standpoint?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 08, 2013, 01:42:30 am
6/7/13 Friday BW=159.4

AM b-ball 1.5 hours
squat 5x185, 2x225, 1x245, 5x95(js), 3x8x225
push up BW (1min)3x68
sit ups +10 2x75
calf raise 140# 1x20

feeling fatigued, but oddly stronger. Hope for some active rest this weekend.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 12, 2013, 01:15:53 am
6/11/13 Tuesday BW=158.6

jump squat 5x45, 5x95
squat 5x185, 2x225, 1x245, 1X255, 5x115(js), 2x250,
push up 1min = 74
sit up +10 1x75

deloading this week.

monday morning hit me hard. I have become fatigued over the last bit.

hope to rebound.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 15, 2013, 12:25:19 pm
6/14/13 Friday BW=156.8

AM b-ball 1.5 hours

Have not lifted again this week. no real fatigue or soreness. RVJ is still in the 33-33.5" range. no improvements.

Weight is at an all time low. Feeling lean as hell. Mostly muscle and bone at this point.

I ran 1.5 miles in a few ticks over 11 mins for my nephews training on thursday, which might not have been ideal.

If all goes ok on sunday I hope to get some more jumps in and re-evaluate.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 18, 2013, 12:15:26 am
6/17/13 Monday BW=157.6

AM b-ball 1.5 hours
jump squat 5x45, 5x95
squat 5x185, 1x225, 6x225, 8x205, 8x205
bench 3x8x185
sit up L,M,R 3x25

getting back in slow. weights were de-motivational today.

jumping near PR level repeatedly is so much easier now that I am conditioned at least.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 23, 2013, 12:31:10 pm
6/22/13 Saturday BW=158.2

squat 5x185, 2x225, 1x245, 6x225, 8x205, 8x205
barbell lunge 5x135, 5x145, 5x155
calf raise 140# 3x20
p90x abs 

tried lifting with 2 1/2# plates under my heels, which feels much better.

I have been lifting in track flats, so maybe its time to invest in real lifting shoes?
Title: Re: Loopie's Log
Post by: LBSS on June 23, 2013, 01:00:57 pm
6/22/13 Saturday BW=158.2

squat 5x185, 2x225, 1x245, 6x225, 8x205, 8x205
barbell lunge 5x135, 5x145, 5x155
calf raise 140# 3x20
p90x abs 

tried lifting with 2 1/2# plates under my heels, which feels much better.

I have been lifting in track flats, so maybe its time to invest in real lifting shoes?

fucking duh.
Title: Re: Loopie's Log
Post by: ChrisM on June 23, 2013, 02:49:46 pm
I use the 2.5 weights too. Feels wayyyyy better. Eventually I'll get some lifting shoes but the weights work for me pretty well.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 26, 2013, 02:26:25 am
I use the 2.5 weights too. Feels wayyyyy better. Eventually I'll get some lifting shoes but the weights work for me pretty well.

My thoughts exactly!

6/25/13 Tuesday BW=158.4

jump squat 5x45, 5x95
squat 5x185, 2x225, 1x245, 5x115(js), 7x230, 8x210, 8x210
barbell lunge 5x135, 5x155, 5x165, 5x175
p90x abs

Good work out tonight. Bar speed is excellent, and my form is greatly improved.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 01, 2013, 01:05:28 am
6/30/13 Sunday BW=158.0

jump squat 5x45, 5x95
squat 5x185, 2x225, 1x245, 6X235, 8x215, 8x215.
barbell lunge 5x135, 5x155, 5x175
calf raise #140 3x20

My work life balance has been slanted lately and workouts have been spread out.
AM b-ball finished up on almost two weeks ago. But I played basketball on saturday, and curiously enough my RVJ
is definitely at PR level. I could jump 33-34" repeatedly even after many games. 35"s for me on a 10' goal is about the middle of my palm. I am not quite there yet but a least one of my jumps was damn close, Maybe 34.5ish.

Positive reinforcement that I am on the right track anyway.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 06, 2013, 01:05:36 am
7/5/13 Friday BW=158.6

squat 5x185, 1x225, 1x235, 3x235, 8x205, 8x205
bench 3x8x185
GHR BW 3x12
P90X abs

Super unproductive week for progress. Did ~40 jump yesterday, my ME jumps were no better than 32ish off concrete.

Weights were super heavy and awkward.  :(
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 11, 2013, 01:50:52 am
7/10/13 Wednesday BW=159.0

jumps ~ 40
squat 3x185, 3x225, 3x235, 3x245
GHR 3x12
bench 3x185, 1x225, 1x235, 1x245
calf raise 140# 3x20
p90x abs

Did jumps today and yesterday. Got today's on video. I will hopefully get it uploaded soon.  :ibjumping:
Title: Re: Loopie's Log
Post by: LBSS on July 11, 2013, 11:15:41 am
245 is >1.5xbw if you're still at 160. nice.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 12, 2013, 01:27:23 am
245 is >1.5xbw if you're still at 160. nice.

Thanks! 156.8 this morning.

Your progress tracker is next level this month LBSS!

Here are some jumps from the other day.

I couldn't get any bounces on 9'6" timing was way off. Nothing PR in any of it but decent for me off concrete.

9'
http://www.youtube.com/watch?v=P-HyqMnnk9c


9' 6"
http://www.youtube.com/watch?v=UdskLZeV65Q


10'
http://www.youtube.com/watch?v=Wg20iRzMKvg
Title: Re: Loopie's Log
Post by: vag on July 12, 2013, 06:15:20 am
Isn't touching 10' off SVJ a 30'' PR tie?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 12, 2013, 01:55:17 pm
Isn't touching 10' off SVJ a 30'' PR tie?

Yes it is. I can get 30" standing really easy now, but have yet to hit 31"s.

My focus has been driving up my RVJ. I want 35" running. but more work to be done first.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 14, 2013, 11:56:30 pm
7/14/13 Sunday BW=158.8

squat 5x185, 2x225, 1x245, 5x235, 5x225, 5x215, 5x215
barbell lunge 5x135, 5x155, 5x165
p90x abs
calf raise 140# 3x20

played basketball on saturday, lungs are still there but legs got wore down. man you can lose cardio quick.

weights felt better today, but progress is in reverse as of late.

Next weekend is the warrior dash, so I will continue on cruise control a bit longer.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 18, 2013, 01:54:07 am
7/17/13 Wednesday BW=158.4

squat 5x185, 2x225, 1x245, 8x235, 8x225, 6x225
barbell lunge 5x135, 5x155, 5x175
calf raise 150# 3x20

Progress tonight! I have been fighting for weeks it seems to hit 235x8. Tonight effortless, super explosive, fast bar speed.

feeling the groove. totally locked in! :ibsquatting:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 24, 2013, 01:59:18 am
7/23/13 Tuesday BW=159.6

squat 5x185, 2x225, 1x245, 6x240, 8x230, 5x230
barbell lunge 5x145, 5x165, 5x185
calf raise 160# 3x20
p90x abs

Missed Sundays w/o. Tendon's were super sore from the warrior dash on Saturday. Still feeling it a-bit today actually.

I never run on anything but b-ball courts or tracks it seems, so uneven ground and roots tears me up.

Finally adding weight to my lifts again. It's a slow long road I guess.......
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 27, 2013, 01:53:29 am
7/26/13 Friday BW=158.6

squat 5x185, 2x225, 1x245, 7x240, 8x230, 8x230
barbell lunge 5x145, 5x165, 5x185
calf raise 160# 3x20
ab wheel roll out 2x20

Did some jumps on wednesday, despite sore legs I was jumping good. Nothing PR but better then expected.

Weights felt a bit lighter tonight.  :headbang:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 31, 2013, 02:08:32 am
7/30/13 Tuesday BW=159.2

squat 5x185, 2x225, 1x245, 8x240, 8x230, 8x230
barbell lunge 5x150, 5x170, 5x190
calf raise 160# 3x20
ab wheel roll out 3x20

Got 8 reps at 240 tonight! 5 pound gain in 2 weeks I will take.

Progress has not come easily or quickly lately, and life sure don't make it easy.

small victories!
Title: Re: Loopie's Log
Post by: LBSS on July 31, 2013, 09:49:49 am
just watched that 10' video again. your knees collapse a lot on the eccentric portion. just an observation.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 31, 2013, 11:23:22 am
Thanks for the input LBSS.

What generally is the solution to this issue? I am kinda unsure of the cause?
Title: Re: Loopie's Log
Post by: Raptor on July 31, 2013, 12:18:33 pm
On the SVJ try to really stretch UP with your arms extended overhead and then load and jump. You have a very small amplitude of movement the way you're doing it right now.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 31, 2013, 01:29:28 pm
Thanks Raptor, do you vote it is mostly technique?

I have noticed what LBSS has but am still unsure if it is a problem technique, strength, mobility or structure?
Title: Re: Loopie's Log
Post by: Raptor on July 31, 2013, 01:49:40 pm
In the particular case of the SVJ I'd say it's just strictly technique. Like you haven't thought to try that yourself and you're hearing about it now.

Try it and see what happens.

In all the other situations it's a matter of strength.
Title: Re: Loopie's Log
Post by: LBSS on July 31, 2013, 03:44:54 pm
raptor and i are talking about different things. not sure about Rx, guess i'd start with strengthening/activating hip external rotators. so clamshells, x-band walks, squats with a band around your knees, that kind of thing.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 03, 2013, 01:44:07 am
^^^^ Thanks LBSS.  :highfive:

8/2/13 Tuesday BW=159.8

squat 5x185, 2x225, 1x245, 1x255, 6x245, 6x235, 6x235
barbell lunge 5x150, 5x170, 5x190
calf raise 160# 3x20
ab wheel roll out 3x20

Been working out late evening over the past month. Not great for getting sleep, but I seem to be making progress.

My mind is more easily focused also.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 07, 2013, 01:39:57 am
8/6/13 Tuesday BW=159.2

squat 5x185, 2x225, 1x245, 1x255, 8x245, 8x235, 6x235
GHR BW 3x15
calf raise 170# 3x20
bench 8x135, 8x165, 8x185, 8x195
p90x abs

steady progress. body feels great.

did jumps last saturday and sunday, nothing PR but I can feel more potential lately.  :ibjumping:
Title: Re: Loopie's Log
Post by: LBSS on August 07, 2013, 10:11:31 am
that is some solid benching , man.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 16, 2013, 01:18:49 am
^^^^ Thanks man.

My 1rm has been 250#'s my whole adult life with little or no real work. Doesn't seem to matter if I weigh 180 or 160.

My squat has been a constant struggle on the other hand.  :(

Been on vacation, so now real workouts to log

I did some jumps on Monday.

Tonight's work.......

8/15/13 Thursday BW=158.8

squat 5x185, 2x225, 1x245, 1x255, 3x250, 2x240, 8x225
GHR BW 3x15
calf raise 170# 3x20
pull up BW 20, 15, 10

Bit of a struggle to get back into things.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 20, 2013, 02:04:02 am
8/19/13 Monday BW=157.8

SVJ 3x5
jump squat 5x45, 5x95
squat 3x185, 1x225, 1x255, 3x245, 3x6x225
GHR BW 3x12
calf raise 170# 3x20
pull up BW 19, 12, 10
ab wheel roll out 2x20

Should have been fully rested and ready for progress tonight, however I was just not feeling it.

More valleys. time to climb.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 24, 2013, 02:13:12 am
8/23/13 Friday BW=158.2

jumps ~ 20
squat 3x185, 1x225, 1x245, 5x225, 5x235, 2x245

Still not feeling it, cut the session short.

I will try again on Sunday.

Blllllaaaaaaaaaaaaaahhhhhhhhhhhhhhhh.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 27, 2013, 02:14:51 am
8/26/13 Monday BW=158.4

jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 4x245
barbell lunge 5x155, 5x170, 5x190
calf raise 180# 3x20

Better tonight.

My current schedule dictates that I work out later in the evening (after 8pm). This is probably helping fuel my recent regression.

I hope.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 30, 2013, 02:17:19 am

8/29/13 Thursday BW=158.4

jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 7x245
barbell lunge 5x155, 5x175, 5x195
calf raise 180# 2x20

 better again tonight. Adding weight and adding reps.  :ibsquatting:

I almost blew off tonight's work out. Then thought better of it.

no work = no progress.
Title: Re: Loopie's Log
Post by: ChrisM on August 30, 2013, 09:34:15 am
Always feels good to get a good workout in after thinking about skipping it!
Title: Re: Loopie's Log
Post by: LBSS on August 30, 2013, 10:16:45 am
Always feels good to get a good workout in after thinking about skipping it!

+1,000,000
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 03, 2013, 01:38:30 am
9/2/13 Monday BW=159.4

jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 5x230, 5x240, 4x250, 1x250
calf raise 180# 2x20

motivation level at all time low lately.

No jumps this weekend, and me right knee is sore again for the first time in a long time.

AND I feel fat..... and old.

ready to climb out of this valley.
Title: Re: Loopie's Log
Post by: vag on September 03, 2013, 03:35:22 am
BW=159.4
I feel fat.....

Does not compute!  ;D

..... and old.

That is arguable, but now that i am here, does not compute either!  8)
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 05, 2013, 12:14:10 am
^^^^ old and fat is of course subjective.

While 34 and 160#'s is neither old nor fat, It doesn't change my school-girl like feelings.

You are of course my hero vag.  :-*

tonight's effort.....

9/4/13 Wednesday BW=161.4

jump squat 5x45, 5x95
squat 3x185, 1x225, 5x115(js), 5x225, 5x235, 5x240
bench 185# 6,6,8
p90x abs

A bit sore and my knee is still a bit wonky, but it feels like progress.

AM b-ball starts this friday, and that should knock me down in order to build back up.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 08, 2013, 02:20:59 am
9/7/13 Saturday BW=160.8

jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 1x245
barbell lunge 5x155, 5x175, 5x195
calf raise #180 2x20

still working.  :ibsquatting:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 11, 2013, 01:46:22 am
9-9-13 Monday BW=159.8

b-ball 1.5 hours


9-10-13 Tuesday BW=159.8

jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 3x245
barbell lunge 5x155, 5x175, 5x195
ab wheel roll out 2x20

My legs were still sore from Saturday's workout when I played b-ball bright and early Monday AM, and
unexpectedly my RVJ was an easy 34". Totally effortless. While this is still not to PR level never has this level of performance come so easily. I feel like I am due to ratchet up one more notch.

Time to get back in b-ball shape and progress.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 15, 2013, 12:04:00 am
9/14/13 Saturday BW=159.4

jump squat 5x45, 5x95.
squat 3x185, 1x225, 1x245, 1x255, 1x265, 8x255 MSEM
bench 10x135, 10x155, 10x175, 10x185
ab wheel roll out 1x20

Played b-ball on Wednesday and Friday. Couple more weeks of playing 3x a week and I will be in shape again.
I definitely have not regressed as much as I though I would have cardio wise.

My short term goal is to get my squat to 5x265.

More work to do, but I feel motivated.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 18, 2013, 10:33:36 am
9/17/13 Tuesday BW=160.0

jump squat 5x45, 5x95.
squat 3x185, 1x225, 1x245, 5x230, 5x240, 5x250.
bench 10x135, 10x175, 10x185, 10x185
GHR 3x10
p90x abs


ball on monday, I'm a bit fatigued still.

still motivated.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 22, 2013, 12:51:02 am
9/21/13 Saturday BW=159.0

jump squat 5x45, 5x95.
squat 3x185, 1x225, 1x245, 1x255, 5x230, 5x240, 2x250.
barbell lunge 5x155, 5x175, 5x195
calf raise 180# 3x20
ab wheel roll outs 1x20

Played ball on monday and friday only this week. Super worn down.

I need to get more sleep.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 24, 2013, 11:13:06 pm
9/24/13 Tuesday BW=158.4

jump squat 5x45, 5x95.
squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 2x245
pull up BW 3x12
GHR 3x10
p90x abs

I just gas out way to soon lately on weights. I am getting into better shape from 3x weekly basketball, but it takes its toll on weight room progress. I hope that I get over the hump soon.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 02, 2013, 01:47:28 am
9/28/13 Saturday BW=158.4

Jump squat 5x45, 5x95
Squat 5x185, 1x225, 1x245, 5x225, 5x235, 2x245

10/1/13 Tuesday BW=160.2

jump squat 5x45, 5x95.
squat 3x5x185,
bench 10x135, 10x165, 10x175, 10x185

Tweaked my lower back on satuday. :pissed:

I have not played b-ball this week, I've been trying to take it easy.

Started feeling better tonight. been stretching, so I decided to go for some light squats.

Turns out that was a bad idea. definitely re-flared it.  :pissed:

So much for progress. Time for regression and healing.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 09, 2013, 11:08:37 pm
Taken it pretty easy the last week, My back is healing up nicely.

I played b-ball this morning for about 1.5 hours with no issue.

My plan is to stay off the weights for another week, I will however ease back into basketball right away.

coming back stronger then ever this winter for sure.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 14, 2013, 01:47:14 am
10/12/13 Saturday BW=157.8

squat 3x5x135
bench 10x135, 10x165, 10x185
pull up BW 3x10
gravity boots 15,15,20,20

Played ball again on 10/11, and did some light weights on saturday.

So far so good. I picked up a weight belt that I am going to give a try.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 15, 2013, 11:43:51 pm
10/15/13 Tuesday BW=157.0

squat 5x135, 5x185, 5x205, 4x225
calf raise 180# 3x20
gravity boots 3x25

still healing up. a bit better every day.

Loaded up a bit more weight on the squat rack tonight, although I employed a weight belt for the first time.

Seemed to be helpful, and actually felt pretty good to squat with. 
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 19, 2013, 12:46:49 am
10/18/13 Friday BW=158.4

squat 5x135, 5x185, 5x205, 3x3x225
barbell lunge 5x135, 5x165, 5x185, 5x195
calf raise 180# 3x20
gravity boots 3x25

my back is still feeling tight. 225 was going up easier tho.

My plan is to not go heavier then 225 for a bit and keep adding reps.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 29, 2013, 12:56:54 am
10/22/13 Tuesday BW=157.8

squat 6x135, 6x185, 6x205, 1x225
barbell lunge 5x135, 5x165, 5x185, 5x195
calf raise 200# 2x20
gravity boots 2x25

10/26/13 Saturday BW=158.4

squat 5x135, 5x165,
barbell lunge 5x135, 5x165, 5x185, 5x195
calf raise 200# 3x20
bench 10x135, 10x165, 10x185, 8x185
ab wheel roll out 3x12 

Been playing ball and taking it easy on weights. Still not back to 100% but I am healing.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 30, 2013, 11:21:38 pm
10/29/13 Tuesday BW=158.8

powertec squat 10x90, 10x140, 10x180, 10x180
bench 10x135, 10x175, 10x185, 8x195
calf raise 20x180, 2x20x200
ab wheel roll outs 3x15

my back is still nagging me. Suck, I thought it would be solid by now.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 03, 2013, 12:27:44 am
11/2/12 Saturday BW=158.4

squat 6x135, 2x185
bench 10x135, 10x175, 10x185, 8x195
calf raise 20x180, 2x20x200
ab wheel roll outs 3x15

my back is wasted.  :uhhhfacepalm:

It feels fine playing basketball. I've been stretching everything. all is well. This morning I am at 90% easy.

But I can't squat 185 without tweaking my lowerback.

I guess feeling good is not an indication healing up at all. Time to take a step way back.

age and injury sucks
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 07, 2013, 12:28:24 am
11/6/13 Wednesday BW=158.0

bench 10x175, 10x175, 10x185, 9x185
calf raise 200# 3x20
gravity boots BW 3x15

still stretching, still healing, and staying away from deep squats like the plague.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 10, 2013, 12:07:34 am
11/9/13 Saturday BW=159.8

bench 5x175, 5x185, 5x195, 5x205, 4x215
pull up BW 12,12,12,10
calf raise 200# 3x20
gravity boots BW 3x15

I have avoided re tweaking my back for the longest stretch since the original injury  :headbang:

Feeling good about my current regression.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 13, 2013, 11:52:05 pm
11/13/13 Wednesday BW=?

AM b-ball 1.5 hours
bench 5x175, 5x195, 5x205, 5x215, 5x205
barbell lunge 6x135, 6x155, 6x175
calf raise 200# 3x20
ab wheel roll out 1x20
gravity boots 2x15

healing my back and refocusing my workouts. I didn't play ball all last week and will only get to play once this week.
I've been staying with the calf work, and going light on legs and abs. Stretching out with the gravity boots is helping my back.
Feeling positive.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 16, 2013, 07:07:51 pm
11/16/13 Saturday BW=158.2

barbell lunge 5x165, 5x185, 5x195
calf raise 20x200, 2x20x210
bench 5x165, 5x185, 5x205, 5x215
pull up BW 3x12
gravity boots BW 3x20

My mobility is getting better. Barbell lunge feels completely normal. good stuff! :almostascoolasnyancat:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 20, 2013, 10:28:27 am
11/19/13 Tuesday BW=160.2

bench 5x175, 5x195, 2x6x205
barbell lunge 5x135, 5x175, 5x195, 1x195
calf raise 210# 3x20
ab wheel roll out 1x20
gravity boots 2x20

Played basket ball on monday. weights were heavy.

still need more healing.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 24, 2013, 12:21:23 am
11/23/13 Saturday BW=158.4

bench 5x175, 5x195, 7x205, 7x205, 6x205
calf raise 20x210, 2x20x220
wide grip pull up BW 4x10
dips BW 4x25
jumps ~30

shot around today and did some jumps. I feel pretty decent after stretching and moving around, but
my lower back is super stiff every morning.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 28, 2013, 12:58:18 am
11/27/13 Wednesday BW=159.4

AM b-ball 1.5 hours
bench 5x165, 5x195, 3x7x205
calf raise 220# 3x20
pull up wide grip BW 3x12
dips BW 3x30

I played basketball on monday and wednesday this week and that was overdoing it as my back is sore today.

Last sunday night my back was feeling 90%, and this afternoon I felt about 25%  :uhhhfacepalm:

I plan on getting some rest over the holiday and seeing how it goes.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 02, 2013, 10:28:17 am
11/30/13 Saturday BW=159.2

bench 5x175, 5x205, 5x215. 5x205, 7x195
calf raise 220# 2x15


I did almost nothing this past holiday weekend. good for recovery.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 05, 2013, 10:20:45 am
12/4/13 Wednesday BW=159.8

bench 5x185, 7x205, 6x205, 5x205
pull up 4x12
dips 4x25
gravity boots 2x20


my stiff back is slightly better, after not playing basketball for a week. progress.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 11, 2013, 01:41:48 pm
Still not back.

I have been doing BW upperbody and ab work on a pull up tree in the living room.

The last few days went like this......

12/7/13 Saturday BW=?
push ups 4x25
pull up 10,8,8,10
dip 4x20
ab curl 10,12,12,15

12/8/13 Sunday BW=?
ab curl 20,15,15,15,15

12/9/13 Monday BW=160.4
b-ball 1.5 hours

12/10/13 Tuesday BW=159.4
pull up 4x12
dips 3x25

I know I need to stop playing basketball, but the better I feel the more I want to play and it ends up feeling like regression.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 16, 2013, 11:42:36 pm
12/11/13 Wednesday BW=160.4
push up 4x40
ab curl 3x20

12/15/13 Sunday BW=159.8
chin up 4x12
push 4x40
dips 3x20
ab curl 1x15

12/16/13 Monday BW=159.4
P90X abs

I've been stretching and my lower back is better today then it has in months. No basketball or squats until after the new year.

Hoping to be 100% by then. regroup and start over slowly.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 21, 2013, 09:22:03 pm
12/17/13 Tuesday BW=159.8

chin up 4x12
push up 3x50
dips 4x25

12/21/13 Saturday BW=161.4

bench 5x165, 5x85, 4x6x205
calf raise 200# 3x20
chin up 4x12
dips 20,25,30,30

feeling better still.  :headbang:

can't wait to be 100% and get back to work on my goals.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 24, 2013, 07:40:10 pm
12/23/13 Monday BW=160.0

P90X abs

12/24/13 Tuesday BW=159.8

push 3x50
chin up 4x12
dips 3x30

just stiff in the morning the last few days. I am feeling mint in the afternoon.

super positive for 2014.

Merry Christmas all!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 04, 2014, 04:39:15 pm
1/4/14 Saturday BW=159.4

front squat 8x95, 8x115, 3x8x135
barbell lunge 5x135, 2x5x155
calf rasie 180# 3x20

After a long bit off. I'm back at it!

I was hoping to be closer to 100% but I plan on taking it easy on the road back. At least I have been able to keep my weight in check though the holidays. I will ease back into b-ball this week and see how it goes.

I rode dirt bikes for 5-6 hours last week and was stiff for a few days afterwards.

I have never really done front squats before, but I am using straps and that definitely helps make it easier.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 08, 2014, 10:18:50 am
Last couple of days...

1/6/14 Monday BW= 159.4
b-ball 1.5 hours

1/7/14 Tuesday BW =159.4
front squat 3x8x145
calf raise 180# 3x20 

1/8/14 Wednesday BW =160.2
 b-ball 1.5 hours

Healing progress! I felt very close to normal today.

Turns out rest, stretching/ mobility and slow come back may be the ticket.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 11, 2014, 10:09:10 pm
1/10/14 Friday BW=159.2
b-ball 1.5 hours

1/11/14 Saturday BW=159.0
front squat 6x135, 6x145, 3x6x155
barbell lunge 5x135, 5x155, 2x5x175
calf raise 20x180, 3x20x200
ab wheel roll out 4x15

Got in 3 days of basketball last week after a multiple month hiatus. Getting my legs and lungs back.
Finally felt good enough to try some RVJ's, and is was bad. I come up a couple inches short of the ring.  :uhhhfacepalm:
Could be worse. I am positive I am on the right track. Much hard work in front of me for this year.

& the hawks won!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 15, 2014, 02:01:09 pm
1/14/14 Tuesday BW=159.6
 
front squat 8x135, 3x8x155
barbell lunge 5x135, 5x165, 5x185
 
1/15/14 Wednesday BW=159.4
 
b-ball 1.5 hours


creeping back. haven't been getting enough sleep lately, but I am finally getting past the bad newbie DOMS.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 17, 2014, 03:40:02 pm
1/16/14 Thursday BW=159.4
 
push up 3x40
pull up 3x10
dips 3x20
 
1/17/14 Friday BW=159.6
 
b-ball 1.5 hours

Weak and slow= motivation slow. Hopefully tomorrow will be another day.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 18, 2014, 11:36:24 pm
1/18/14 Saturday BW=159.8

front squat 6x135, 3x155, 3x175, 3x8x165
barbell lunge 5x135, 5x165, 2x5x185
calf raise 200# 3x20
ab wheel roll out 2x20

still low motivation today, but I am feeling stronger and more mobile lately.

definitely feel better after today"s workout.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 20, 2014, 11:38:34 pm
1/20/14 Monday BW=160.6

push up 3x45
pull up 4x12
dips 2x30

no basketball today, but went on a good walk!
Title: Re: Loopie's Log
Post by: vag on January 21, 2014, 05:09:42 am
How is your vert coming along those days? You had a back injury iirc? How long did it last and how much did it harm your squat/vert?
Also, i clicked the progress tracker... and it's fully updated ?!?!?!?  :o
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 21, 2014, 02:45:53 pm
super slow comeback vag.

My running VJ is at maybe 28" these days, which is great because it was probably around 8"s in november.

I haven't tried a back squat for months. I have focused on front squats since the first of the year and that is coming along.

Today I feel strong and lean so I am on the verge of a comeback.

Title: Re: Loopie's Log
Post by: vag on January 21, 2014, 03:07:24 pm
Yeah, injuries suck. Good thing you took it easy though, had you rushed it, you would have probably made it worse!

Today I feel strong and lean so I am on the verge of a comeback.

:lololol: to that!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 21, 2014, 11:51:52 pm
^^^^ Thanks Vag.

Definitely tried to push though it and made it worse after the initial injury.

Tonight's w/o....

1/21/14 Tuesday BW= 72.6kg

front squat 5x135, 3x165, 3x185, 3x6x175
powertec squat 12x90, 12x140, 2x12x160
calf raise 200# 3x20

It sucks when you know what it takes to make real progress, but you don't seem to have it in you anymore.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 24, 2014, 11:53:04 am
1/23/13 Thursday BW=162.2

chin up 4x12
dips 4x30
push up 4x35

1/24/14 Friday BW=162.0
b-ball 1.5 hours

I feel wasted today. deffinately need a good nights sleep.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 27, 2014, 12:55:14 pm
1/25/14 Saturday BW=159.6

front squat 5x135, 5x165, 2x185, 8x175, 3x5x175
barbell lunge 5x135, 5x165, 2x5x185
calf raise 210# 3x20

1/27/14 Monday BW=161.4

b-ball 1.5 hours


Super bad fore-arm charlie horse this morning. no pain like fore-arm pain.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 29, 2014, 09:40:46 pm
1/29/14 Wednesday BW=160.4

part 1

front squat 5x135, 3x165, 3x185, 8x175, 8x175, 9x175
barbell lunge 5x135, 5x165, 5x195, 5x195
calf raise 210# 3x20

Part 2

push up 3x50
chin up 4x12
dips 3x30

If a front squat is really about 80% of what you can back squat. Then I might not be as far back as I thought.

I should still be able to back squat better than 1.5xBW.

Still making progress. I should be ready for 180# front squats next WO!  :wowthatwasnutswtf:

Added 40#s to my front squat this month.....

1/4/14 front squat 8x95, 8x115, 3x8x135
1/7/14 front squat 3x8x145
1/11/14 front squat 6x135, 6x145, 3x6x155
1/14/14 front squat 8x135, 3x8x155
1/18/14 front squat 6x135, 3x155, 3x175, 3x8x165
1/21/14 front squat 5x135, 3x165, 3x185, 3x6x175
1/25/14 front squat 5x135, 5x165, 2x185, 8x175, 3x5x175
1/29/14 front squat 5x135, 3x165, 3x185, 8x175, 8x175, 9x175

Just newb gains but If I can keep this up I will be rep'n 3xBW+ by the end of the year!
Title: Re: Loopie's Log
Post by: Raptor on January 30, 2014, 08:25:16 am
Wow you squat 3x your bodyweight! :wowthatwasnutswtf: :ibsquatting:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 02, 2014, 12:18:20 am
2/1/14 Saturday BW=161.8

front squat 5x135, 5x165, 3x185, 3x5x180
barbell lunge 5x135, 5x175, 5x195, 5x205
calf raise 230# 3x15
gravity boots 3x20

Nervous for superbowl sunday. Go Hawks!

Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 09, 2014, 12:52:53 am
2/8/14 BW=161.8

front squat 3x165, 3x185, 8x175, 1x175, 5x165, 7x165, 5x165
powertec squat 6x90, 6x140, 6x180

need to get back at it. starting next Tuesday.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 10, 2014, 10:15:48 pm
2/10/14 Monday BW=161.4

b-ball 1.5 hours
push up 4x50
pull up 4x10

spent yesterday riding dirtbikes in the snow. needless to say I spent some time on the ground.

I feel a little bruised up but my back is doing great.

Lower-body work tomorrow.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 12, 2014, 12:07:53 am
2/11/14 Tuesday BW=163.0

front squat 5x135, 3x165, 3x185, 8x175, 8x175, 2x165
barbell lunge 5x135, 5x175, 5x195
calf raise 210# 3x20

After a weeks long rest, this is my second lower body work out. I feel like I should have no issue lifting, but I seem to hit a wall.
I've been trying to progress my front squat and even with light weight after a couple of sets I can not keep my elbows high enough to stop the weight from rolling forward in later sets. Like I just don't have the upper body strength to hold it.
It seemed with straps I was starting to get the hang of it and progress, but tonight I was not feeling it.
Hoping this is a valley I will pull out of shortly.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 15, 2014, 08:44:36 pm
2/15/14 Saturday BW=160.2

back squat 135# 5x5
deadlift 185# 3x8
calf raise 210# 3x20

feeling solid today. Got a good warm up and hit back squats for the first time october 2013. form is solid.

My plan is to keep progressing my front squat for now while bringing back squats and deadlifts into the mix. slowly progress and see how it goes.

I played basketball 3x last week and feel great on that front. running vert is probably a solid 28"s as I still can not quite touch the rim. nowhere near my PR level but after injury it feel great to start progressing again.

Motivation is higher. Just need to do the work now.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 18, 2014, 12:09:45 am
2/17/14 Monday BW=161.2

hang clean and press 95# 3x8
bench 5x135, 5x175, 5x195, 5x195
pull up BW 4x10

My body is super stiff in the mornings. After alot of static and dynamic stretching and I start to feel near normal later in the day.

My hope is that this is not what old age is like.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 19, 2014, 11:43:26 pm
2/19/14 Wednesday BW=162.2

front squat 3x135, 3x165, 2x185, 4x175, 5x175, 5x175, 5x175
barbell lunge 3x135, 5x175, 5x195, 5x200, 5x205
calf raise 230# 3x15

Great workout tonight. Nothing impressive, but I felt together today, joints and mechanics felt right.

Its like I've been missing for sometime and the carb finally cleared out.  :wowthatwasnutswtf:

Shot around for 1/2 hour and did some svj's also. Progress.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 22, 2014, 08:44:22 pm
2/22/14 Saturday BW=162.8

power clean 5x95, 5x95, 5x115
back squat 3x155, 3x185, 5x5x185
deadlift 5x135, 5x185, 3x8x205
calf raise 230# 3x15

Again no back issues. recovery is going well. cranked up the weight a little bit more.

My form is still solid and mechanic's feel great.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 26, 2014, 12:30:18 am
2/25/14 Tuesday BW=162.2

front squat 3x165, 2x185, 5x5x180
barbell lunge 3x135, 5x175, 5x195, 5x205
calf raise 240# 3x15

did some jumps pre-workout. no bounce what so ever. On top of that I don't feel like I have any power at the moment.
Horrible. Luckily I am jumping with lots of room for progress.

Almost didn't lift tonight but this week will suck for "me" time so I pushed it out anyway. good stuff.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 03, 2014, 10:23:49 am
3/2/14 Sunday BW=160.0

power clean 5x95, 5x115, 5x125
back squat 3x165, 2x185, 1x205, 4x5x195
bench 5x185, 6x185, 7x185, 6x185
deadlift 5x185, 3x8x205

too long of a break last week. weights felt stale if that makes sense.

Got to play basketball a couple of times last week and again this morning. cardio is feeling better.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 05, 2014, 10:43:32 am
Played basketball again this morning. My back is still healing but my running vert is back up to 30"s.

Touching the ring with ease. next up tomahawk jam.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 07, 2014, 12:21:54 am
3/6/14 Thursday BW=161.0

jump squat 5x45, 2x5x95
front squat 3x165, 1x185, 1x195, 4x5x185
barbell lunge 3x135, 3x175, 5x195, 5x205

progress on the front squat tonight, but didn't have time to finish.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 10, 2014, 10:22:52 am
Yesterday's workout....

3/9/14 Sunday BW=161.8

bench 5x175, 5x5x185
pull up (wide grip) 3x10
dips 3x25

My back was bad this weekend. So no shot at lowerbody work. I am also going to lay-off basketball for the time-being.

It always seems that when you are feeling the best after an injury it comes back to haunt you.  :raging:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 15, 2014, 06:46:01 pm
3/15/14 Saturday BW=160.8

squat 3x185, 1x205, 5x5x185
deadlift 8x185, 2x8x205
calf raise 230# 3x15

this last week I did nothing more than shoot around and ride mini-bikes around the yard. No weights or full court.

Still stretching and hanging upsidedown. My back is the best it has been since original flare up. Incredible change since last sunday. Feeling absolutely normal today, major progress.

slow progress and back in the game!  :ibsquatting:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 16, 2014, 11:37:14 pm
3/16/14 Sunday BW=160.8

push up 50, 50, 30, 30
chin up 4x10
dips 3x25


slept alot today and did some body-weight work in the living room.
Title: Re: Loopie's Log
Post by: LBSS on March 17, 2014, 10:38:57 am
glad your back is feeling better. just be super, duper, insanely conservative with it, i guess.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 19, 2014, 11:21:52 pm
^^^^ Thanks man. That is the plan. Mostly BW work only for the next 6 months.

3/19/14 Wednesday BW=161.0

bench 5x165, 8x185, 7x185, 7x185
BW row 4x10
wide grip pull up 4x6
BW pistol squat 4x5

played some 1 on 1 with my 9 Year old, Pulled a double cross over to jump shot that was epic.

It was just like MJ on AI from way back. of course with AI being painfully slow and MJ being awkward and a kid.

http://www.youtube.com/watch?v=y3X274lz3wY
Title: Re: Loopie's Log
Post by: LBSS on March 20, 2014, 09:28:26 am
https://mtc.cdn.vine.co/r/videos/1CB7D77ED31047321058874990592_13926749184161b79c47256.mp4.mp4?versionId=HIDRYRpAiJYRvxUUmMIR.dFyHGwxzxa3
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 24, 2014, 10:41:50 am
 
3/23/14 Sunday BW=160.0

decline bench 4x8x185
BW row 10,10,10,12
pistol squat 5,6,6,7

Motivation is low, still feeling busted.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 30, 2014, 06:32:45 pm
3/27/14 Friday BW=158.4

b-ball 1.5 hours

3/28/14 Saturday BW=158.0

decline bench 8x185, 3x8x205
pistol squat BW 4x8
pull up BW 4x12

Got back to playing b-ball friday of last week, Been feeling good, but I have been taking it pretty easy.

Also I have been practicing one legged take off's. I'm improving slowly.

Set up some gymnastics rings in the garage, and will slowly progress though the beginner movements. Its fun if nothing else.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 03, 2014, 02:24:33 pm
4/2/14 Wednesday BW=159.8

pistol squat BW 4x8
ring pull up 5x5
ring push up 5x10
ring row 5x5
GHR 1x5

Played b-ball on monday. back is feeling better, I've still been working on one leg take offs on low hoop.

Super impressed with how much harder BW movements are on rings. I figured that I would be able to bust out a muscle up easily.

Turns out I'm not even close.  Technique, flexibility and strength work will be needed to get there.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 07, 2014, 01:04:50 am
4/5/14 Saturday BW=158.8

pistol squat 5x8
ring pull up 5,5,6,6,6
ring dip 5x8
ring row 5x8
ring push up 5x15
ring curl up 3x10
calf raise 180# 3x20

I'm feeling near normal lately. Good.

still working. good.

continue.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 14, 2014, 12:21:01 pm
4/8/14 Tuesday BW=?
ring pull ups 7,7,7,7
ring dips 4x10
ring rows 4x7

4/9/14 Wednesday BW=?
ring push ups 5x20

4/12/14 Saturday BW=159.6
pistol squats 5x8
ring pull 5x8
ring dips 8

4/13/14 Sunday BW=158.4
ring dips 4x10, 15
ring rows 5x10
ring push 5x20

4/14/14 Monday BW-159.4
b-ball 1.5 hours

Way behind on the log. I am actually healing up nicely. Still doing nothing but BW ring work, which is slow progress.

stretching regularly. been trying to eat better, have been maintaining weight but leaning out. good stuff.

even this morning after working all weekend and getting minimal sleep. I can touch the rim from a run up. ~30"

With how long I've been off, and how beat up I am I am optimistic that I can get over the rim again before I die!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 21, 2014, 01:53:09 pm
4/21/14 Monday BW=161.0
b-ball 1.5 hours
 
4/19/14 Saturday BW=159.4
ring pull up 5x8
ring push up 5x20
ring row 5x8

Still have been slacking. But I did finally get my supple leopard book, and tore into it with the foam roller and the lacrosse balls.

It hurts so good.

It seems like most of my dystfunction is pretty standard stuff. The butt wink was my downfall for sure.

My plan is to keep getting down with the quad rolling, lower back/upper and hamstring stuff and build out from there.

As it is now I have spent 3 hours a day since last week with my foam and balls. My wife seems perplexed as she passes, but says nothing.
Title: Re: Loopie's Log
Post by: LBSS on April 21, 2014, 03:25:58 pm
lol my gf is the same way. slight eyebrow raise but then she just doesn't ask. she knows i'll bore her to death if she does. :P
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 24, 2014, 07:31:14 pm
4/22/14 Tuesday BW=160.6
ring dip 10,10,9,9,9
ring chin 5x8
ring push 5x20
ring row 5x8

4/23/14 Wednesday BW=161.0
back squat paused 5x5x135
barbell lunge 135# 4x6

Feeling sooo much better. Dusted off the squat rack and gave it a try. Glorious!

Improvements are coming quicker now. Its like I am dealing with some root causes, instead of hearing the doctor tell me to take more ibuprofen/ You will have low back problems the rest of your life. Thanks.

Definitely going to take more time for maintenance from now forward.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 29, 2014, 11:40:12 pm
4/28/14 Monday BW=162.2

b-ball 1.5 hours

4/29/14 Tuesday BW=162.4

back squat paused 5x135, 5x145, 3x5x155
barbell lunge 135# 7,8,8
calf raise 180# 2x15

Did some indoor rock climbing for the first time this weekend and had a blast. I was able to free climb some of the stuff that more seasoned college aged climbers couldn't make the transition over. Good times.

Feeling pretty good this week, I was off last for vacation so I didn't get much done but did keep up on the mobility stuff.

Tried some deadlift's tonight, but it seems like my hamstring mobility is not there yet to get proper form w/o rounding my back.

I did get in a good run/ mini-bike push session in tonight after blowing a head gasket during a ride.  :raging:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 04, 2014, 06:25:03 pm
5/2/14 Friday BW=162.4
b-ball 1.5 hours
ring dip 8,10,10,10,10
ring chin 5x8

5/3/14 Saturday BW161.0
paused squat 5x135, 5x155, 5x165, 5x175, 5x175
barbell lunge 8x135, 8x145, 8x155
calf raise 15x180, 3x15x200

5/4/14 Sunday BW=160.4
ring push up 5x25
ring row 5x10

Feeling great lately, been getting in weight work and basketball. staying up on the smashing and mobility.

Moving better, and squats actually feel good again. total turn around.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 07, 2014, 12:46:03 am
5/5/14 Monday BW=162.0
b-ball 1.5 hours

5/6/14 Tuesday BW=161.8
paused squat 5x135, 5x155, 5x175, 5x185, 5x185, 4x185
barbell lunge 5x135, 8x155, 8x165
calf raise 15x200, 15x220, 15x220

After about 2 months of dicking around on a set of homemade gymnastic rings, I got my first muscle up tonight.
 :headbang: :headbang: :headbang:
way to many ques to remember to do it with proper form AND still pull it off but I will keep working on it.

paused squats are coming along. My goal is to get 5x225. Also got a green band for distractions, it has been quite helpful.

http://www.youtube.com/watch?v=lEI6hOa32EU

http://www.youtube.com/watch?v=cU3yU7K9mCs

Title: Re: Loopie's Log
Post by: Raptor on May 07, 2014, 04:26:09 am
It's much harder on the rings, isn't it?
Title: Re: Loopie's Log
Post by: vag on May 07, 2014, 04:39:13 am
It's much harder on the rings, isn't it?

Super impressed with how much harder BW movements are on rings. I figured that I would be able to bust out a muscle up easily.

Turns out I'm not even close.  Technique, flexibility and strength work will be needed to get there.

;)
Title: Re: Loopie's Log
Post by: LBSS on May 07, 2014, 09:12:34 am
nice man, not even a hint of hip help! i got a muscle up the first time i tried but it was definitely crossfit-style. i'm sure i could not do one without swinging my hips.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 10, 2014, 04:59:56 pm
5/10/14 Saturday BW=159.4

paused squat 5x135, 5x155, 5x185, 5x185, 5x185
barbell lunge 5x135, 8x155, 8x175, 8x185
calf raise 3x15x220

feeling worn down this week, skipped basketball on friday to get some more sleep.
been working my quads, hamstrings and hips daily. and I am starting to feel a cumulative effect to all my work.
progress for sure. My lifts are coming along and I am feeling near perfect lately!!!! 
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 14, 2014, 02:51:50 pm
5/13/14 Tuesday BW=161.2
paused squat 5x135, 5x165, 5x185, 5x165+chains


5/14/14 Wednesday BW=159.0
b-ball 1.5 hours

Still feeling beat.

Cut tuesday work out short. blllllllaaaaaaaaaaaaaaaaaahhhhhhhhhhh.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 18, 2014, 12:41:02 am
5/14/14 Wednesday BW=?
b-ball 1.5 hours

5/16/14 Friday BW=?
b-ball 1.5 hours

5/17/14 Saturday BW=160.4
paused squat 5x135, 5x135(chain), 5x165(c), 3x5x175(c)
ring pull 5x10
bench 6x135, 8x165, 8x175, 6x185
calf raise 220# 1x15

Friday I started to feel really good while playing ball, like everything was coming back together. I have felt semi jacked since then.

Wish I knew why so I could repeat the feeling a will.

No focus today though, did a good bit of working on my one legged running take offs.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 21, 2014, 05:34:19 pm
5/19/4 Monday BW=162.0

b-ball 1.5 hours

5/20/14 Tuesday BW=162.4

paused squat 3x135, 3x155(c), 3x175(c), 1x195(c), 5x185(c), 5x185(c)
barbell lunge 5x135, 8x165, 8x185, 5x195
calf raise 220# 1x15
ring dip 3x12

slow progress but I'm moving forward. Unless I sit or drive for a long period of time, I don't notice any issues with my back.

My mobility is getting better, the banded distractions and hamstring/barbell smashing is really helping.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 27, 2014, 11:39:17 pm
5/24/14 BW=162.4

paused squat 5x135, 3x135(c), 3x165(c), 0x195(c), 1x185(c), 3x5x175(c)
barbell lunge 5x135, 8x165, 8x185
ring pull 12, 10, 10, 10, 10
ring dip 5x12
ring row 3x10



5/27/14 Tuesday BW=161.0

jumps 35-40
paused squat 5x135, 3x135(c), 2x165(c), 1x185(c), 3x5x180(c)



Working out in your garage with your kids around is hard. Its nice to be their idol for the moment but it makes focus difficult.

Seems like I have the will power and motivation to make progress most of the time, but I have too many responsibilities.

Time to get creative this summer and push it.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 02, 2014, 02:17:48 pm
5/31/14 Saturday BW=159.8
paused squat 3x135, 3x155(c), 2x175(c), 1x185(c), 3x5x185(c)
barbell lunge 8x155, 8x175, 5x190

6/2/14 Monday BW=160.2
b-ball 1.5 hours


Still hanging on. working on mobility and generally improving physically.

Slight progress on my paused squat. Motivation needs work.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 03, 2014, 11:48:13 pm
6/3/14 Tuesday BW=158.8

jumps ~50
paused squat 3x135(c), 2x155(c), 1x185(c), 3x5x185(c)

Feeling almost mint on squats. second w/o with 185+ 25#'s of chain. 190 next time. I should hit my 225 mark by the end of  this summer. Mobility is so much better in my hips. The flexion in my feet needs work. I think the calf raises actually set me back a bit there. Additionally 1 leg running take offs have improved, I damn near feel as good as I did in High school on that front.
I know I need to get more complicated and put in more work but I am just not feeling it currently.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 10, 2014, 02:47:08 pm
6/6/14 Friday BW=158.8
b-ball 1.5 hours

6/7/14 Saturday BW=157.8
5K mud run

6/9/14 Monday BW=159.4
b-ball 1.5 hours

Man I'm feeling great. I haven't touch a weight since last tuesday, but have stayed on the mobility stuff.

Did another 5k mud/obsticle run on saturday. I stayed with my team so I was far from flat out, but I most likely would have beat anyone in my heat.

This is definately the best shape I have been in when doing somehting like that! If life works out I will get the time to get back under the bar and make some progress.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 12, 2014, 10:20:21 am
6/10/11 Tuesday BW=160.0
paused squat 3x135(c), 1x185(c)


6/11/14 Wednesday BW=158.8
jumps ~40
paused squat 3x135(c), 3x155(c), 2x175(c), 1x190(c), 5x190(c),  3x190(c),  5x175(c),  3x175(c)
barbell lunge 8x155, 8x175, 8x190


Didn't get anywhere tuesday, did better wednesday. Hope to actually get an upper body workout in this week also.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 13, 2014, 10:26:28 am
6/12/14 Thursday BW=158.8
 
bench 8x135, 8x155, 3x8x175
False grip ring pull 3x8
ring dip 8,10,12

Got to do more upperbody work!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 14, 2014, 05:26:26 pm
6/14/14 Saturday BW=158.4

jumps ~ 40
paused squat 3x135(c), 3x155(c), 2x175(c), 1x190(c), 2x5x185(c)
barbell lunge 8x155, 8x175, 8x195

No explosiveness today, felt gassed the whole time. Got sleep and great warm up. valley.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 16, 2014, 10:16:18 am

6/15/14 Sunday BW=160.2

bench 8x135, 8x155, 8x175, 8x180, 7x180
false grip ring pull 3x8

Got something done for upperbody this weekend. not much. feeling better though.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 18, 2014, 10:14:35 am

6/17/14 Tuesday BW=160.0

jump squat 5x45, 5x95
paused squat 3x135(c), 3x155(c), 2x175(c), 1x190(c), 2x5x190(c), 3X190(c)
barbell lunge 8x160, 8x180, 8x200

Getting stronger slowly. My back still feels mint. My RFD is horrible now.

I will be down to basketball once a week this summer, so it will be time to get back onto a plyo routine.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 20, 2014, 02:09:09 pm
6/19/14 Thursday BW=160.2

bench 5x135, 5x155, 5x175, 4x6x185
ring pull 3x10
ring row 3x10
jumps~30

motivation level a bit higher. My DLRVJ jumps are improving as are single leg takeoffs. Jumping with the ball is better also

bi-lateral jumps have not really felt right since messing up my back, but getting better/easier.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 21, 2014, 07:03:30 pm
6/21/14 Saturday BW=160.8

jump squat 5x45, 5x95
paused squat 5x135, 3x165(c), 2x185(c), 1x195(c), 3x5x190(c), 9X190
barbell lunge 6x165, 6x195, 6x205

Making some headway this week. Finally got 3x5x190 with chains. Pulled the chains off and got a clean 9 for the last set. Chains are definitely helping, I need to weigh them IIRC they are 25#s for the set?

I should be closing back in on 1.5x BW, if I am not there already.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 03, 2014, 11:28:38 pm
6/23/14 Monday BW=160.2
 
bench 5x135, 5x155, 3x175, 1x195, 6x185, 3x7x185
ring pull 3x10
 
6/24/14 Tuesday BW=160.4
 
jump squat 5x45, 5x95
paused squat 5x135, 3x165(c), 2x185(c), 1x200(c), 5x195(c), 4x195(c),  5x185(c), 3x185(c).
barbell lunge 6x165, 6x195, 2x205

6/28/14 Saturday BW=?

jump squat 5x45, 5x95
paused squat 5x135, 3x165(c), 2x185(c), 1x200(c), 3x5x185(c), 5x185
barbell lunge 6x155

7/3/14 Thursday BW=157.4

jump squat 5x45, 5x95
paused squat 5x135, 3x165(c), 2x185(c), 3x5x185(c), 10x185

Wasted this last week. Probably a combination of poor eating habits, little sleep, high stress and low "T".

although I just self diagnosed the low "T" after watching a commercial.
Title: Re: Loopie's Log
Post by: LBSS on July 06, 2014, 11:58:54 am
(http://www.rxmedicalwarehouse.com/image/cache/data/low_t-500x500.png)
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 08, 2014, 02:23:26 pm
7/4/14 Friday BW=158.4

bench 5x135, 5x165, 5x185 3x6x190
ring pull 10,10,9,9
ring dip 10,12,10

 
7/6/14 Sunday BW=159.0

jump squat 5x45, 5x95
paused squat 5x135, 3x155(c), 3x175(c), 1x190(c), 1x190(c), 4x190, 1x175


I assumed this summer I would be able to get weights up, as I don't play that much basketball. Seems like I just don't have it.

Maybe its not me?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 16, 2014, 10:27:39 am
7/8/14 Tuesday BW=161.4

paused squat 5x135, 3x165, 3x185, 3x205, 1x215, 1x225, 5x205, 3x8x185


7/12/14 Saturday BW= 158.8

paused squat 5x135, 3x155(c), 2x175(c), 1x190(c), 4x5x185(c), 10x185
barbell lunge 6x135,6x155, 6x175


7/13/14 Sunday BW=158.8

bench5x135, 3x165, 3x185, 3x5x195, 4x195
ring row 4x12
ring pull 4x10

Feeling good by the weekend, but the workweek is killing me this summer. I need a vacation or something.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 16, 2014, 08:10:53 pm
7/16/14 Wednesday BW=161.4

paused squat 5x135, 3x155(c), 2x185(c), 1x195(c), 3x5x190(c), 10x190
barbell step up 10x95, 2x10x105

Finally feeling locked in on the squat which is major progress. Getting good hip pop out of the pause.

I think the pre-lifting banded hip work was not beneficial. I will save that for after workouts.
 
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 25, 2014, 10:17:09 am

7/19/14 Saturday BW=160.6
paused squat 5x135, 3x155(c), 1x185(c), 1x205(c), 4x5x195(c)

7/21/14 Monday BW=?
jumps ~ 40

7/24/14 Thursday BW=164.2
paused squat 5x135, 3x155(c), 3x185(c), 1x205(c), 3x5x195(c), 3x195(c), 5x195


All I have been doing lately is paused squats, I did jumps on Monday and felt supercharged. My rvj off concreate is back up to about
31"s. Best I have felt since oct 2013.

Still feeeling rundown and I am definately out of shape and a little soft. Tweaked my upper back on tuesday doing muscle ups on the rings. Luckily I am feeling 95% today, so by a week out it should be like it never happened. fingers crossed.



Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 28, 2014, 10:15:50 am

7/26/14 Saturday BW=161.0

bench 5x135, 5x165, 4x6x185
ring row 4x12
ring pull 10,9,8,8
ring leg raises 5x20


Still maintaning for sure. Motivation is higher and body is getting closer to 100%
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 03, 2014, 06:59:00 pm

7/29/14 Tuesday BW=161.4

paused squat 5x135, 3x155(c), 2x185(c), 1x200(c), 4x195(c), 4x7x175(c)
leg raises 1x20

8/3/14 Sunday BW=161.4

paused squat 5x135, 3x155(c), 2x185(c), 1x205(c), 4x200(c), 3x7x180(c)
barbell step up 3x10x105
leg raises 3x20

lifts are feeling good. slight progress, but limited time spent actually training.

motivation seems easier to come by in the winter for some reason?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 06, 2014, 08:01:11 pm
8/5/14 Tuesday BW=161.4

ring pull 10,10,8,8,8

8/6/14 Wednesday BW=161.8

paused squat 5x135, 3x155(c), 2x185(c), 1x205(c), 4x205(c), 4x7x185(c)
leg raises 3x20

pumping out 185 like a beast on squats.  :ibsquatting:

paused with chains and shit. Making progress despite my serious recent lack of effort.

small victories feel so good!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 10, 2014, 12:30:11 am

8/7/14 Thursday BW=160.6
 
bench 5x135, 3x165, 1x185, 1x205, 3x8x185
ring row 3x12

8/9/14 Saturday BW=161.4

paused squat 5x135, 3x155(c), 1x185(c), 1x205(c), 3x205(c), 3x185(c)
leg raises 3x20

Busy weekend, so tired to keep my roll going by hitting a few reps. Despite it being late and feeling worn from the previous week, lifts felt crisp and solid. definitely getting my paused squat lock in.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 18, 2014, 01:20:27 am

8/15/14 Friday BW=162.2

paused squat 5x135, 3x155(c), 2x185(c), 1x205(c), 1x205(c), 6x185(c), 8x185
barbell step up 10x105, 2x10x110
leg raises 4x25

8/16/14 Saturday BW=162.6

ring pull10,10,9,9,9
calf raise 90# 3x20 140# 2x20

8/17/14 Sunday BW=163.8

jump rope 3x250

I was off work for the last week on holiday. Busted up my leg dirt-biking last sunday so it was good to be off. Tried to get back at it a bit this weekend. It will be good thing for the school year to begin so I can get back to playing basketball regularly. seems I have gotten a bit chubbier this summer.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 20, 2014, 10:28:42 am
8/19/14 Wednesday BW=160.4

jumps ~ 30
paused squat 5x135, 3x165(c), 1x185(c), 1x205(c), 5x95(js),  5x205, 5x205
jump rope 250, 250, 250, 250, 50

I'm not feeling the squats, whatever groove I had been hitting is gone, not jumping terribly though.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 23, 2014, 04:02:57 pm
8/22/14 Friday BW=162.8

paused squat 5x135, 3x165(c), 2x185(c), 1x205(c), 1x205(c), 5x205(c), 8x185(c), 10x185(c)
calf raise 3 sec pause 5x90, 5x140, 5x180, 2x5x190

back in the groove. major progress in the last few day. Best squat day since I have been back on the squat train.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 24, 2014, 11:53:08 pm
8/23/14 Saturday BW=162.4

leg raises 4x25
jump rope 4x250

8/24/14 Sunday BW=161.4

bench 5x135, 5x165, 5x185, 5x195, 3x5x185
barbell row, 95# 3x8, 2x10
ring pull up 10,10,10,5,5,5,5

good weekend. Lots of shooting around and staying super active.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 05, 2014, 10:17:14 am
8/26/14 Tuesday BW=161.6

paused squat 5x135, 3x165(c), 1x190(c), 1x210(c), 1x210(c), 1x200(c), 4x185(c), 4x185(c), 4x185(c)
barbell lunge 3x10x135
calf raise 3 sec pause 5x90, 5x140, 5x180, 2x5x190

8/30/14 Saturday BW=163.8

drop jumps 24" 3x5
paused squat 5x135, 3x165(c), 1x195(c), 1x210(c), 1x210(c), 5x190(c), 5x185(c), 5x185(c)
barbell lunge 10x135, 2x10x145
calf raise 3 sec pause 5x180, 4x5x200

8/31/14 Sunday BW=162.8

bench 5x135, 5x175, 5x195, 2x5x200, 3x200, 8x175
barbell row 5x8x105
ring chin up 5x8
leg raises 3x25
 

I haven't logged for a bit, but here was the last. It has been a bad last week. On top of that I through my back out shooting baskets.  :uhhhfacepalm:

I will again try to get back to zero.  :raging:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 08, 2014, 12:25:38 pm
9/7/14 Sunday BW=162.2

bench 5x135,3x175, 1x205, 5x200, 2x5x185, 8x185
ring chin 10,10,9,9
barbell row 95# 5x10

My back is a bit better today. doing everything I can to get over it quicker this time. It had been 11 months since the first injury, I thought I finally had it behind me. nagging stuff never rally goes away I guess.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 15, 2014, 02:29:24 pm
9/11/14 Thursday BW=164.9

paused squat 3x135, 3x165(c), 1x195(c)
bench 5x135, 3x175, 1x205

9/12/14 Friday BW=162.8

b-ball 1.5 hours

9/15/14 Monday BW=163.2

b-ball 1.5 hours


Thank god for lacrosse balls, as I seem to have been able to work most of my lower back issues out in the last two weeks with their help. Back to playing basketball now. I'm moving better and getting my lungs back. The plan is to get back at the weights and make some progress soon.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 29, 2014, 10:46:30 am

9/19/14 Friday BW=164.0
 b-ball 1.5 hours

9/22/14 Monday BW=164.0
 b-ball 1.5 hours

9/24/14 wednesday BW=162.4
b-ball 1.5 hours

9/26/14 Friday BW-162.2
b-ball 1.5 hours

9/28/14 Sunday BW=163.2
paused squat 5x135, 3x165(c), 1x185(c), 3x185(c), 5x155(c), 3x8x155(c)
calf raise 180# 3x5
ab curl 3x20

9/29/14 Monday BW=163.2
b-ball 1.5 hours


I've done nothing but play basketball for the past few weeks. Sept has kicked my butt.

Got back on my paused squats last night, but its going to take a bit to get back at it for real.

My body is feeling pretty darn good, nothing weird lately, plus my lungs are coming back.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 01, 2014, 11:58:03 pm
10/1/14 Wednesday BW=164.0

b-ball 1.5 hours
paused squat 4x135, 3x165(c), 1x185(c), 4x8x165(c)

sore from squats on sunday, it seemed like I took almost a month off.

My body feels damn near healed, no low back pain even in the morning or after long car rides, which is major progress.

small victories, october feels like time again for progress.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 06, 2014, 12:53:07 pm

10/5/14 Sunday BW=163.2

paused squat 4x135, 2x165(c), 2x185(c), 3x8x175(c)
barbell lunge 135# 3x10
calf riase 5x180, 4x5x200


10/6/14 Monday BW=164.2

b-ball 1.5 hours

I'm already sore from sunday's workout. I need to get some more mobility work in as that has become lax as I am feeling so much better.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 10, 2014, 04:50:27 pm
10/8/14 Wednesday BW=163.4
 
b-ball 1.5 hours

10/9/14 Thursday BW=163.6

paused squat 4x135, 2x165(c), 1x185(c), 1x195(c), 3x8x180(c)
barbell lunge 10x135, 2x10x140
calf raise 5x180, 2x5x200


Progress is slow but sweet, still feeling good and looking for more.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 13, 2014, 04:52:09 pm
10/11/14 Saturday BW=165.2
bench 5x135, 3x165, 5x185, 3x6x185
barbell row 95# 5x10
ring pull 3x10

10/12/14 Sunday BW=164.2
paused squat 4x135, 2x165(c), 1x185(c), 3x185(c)

10/13/14 Monday BW=164.8
b-ball 1.5 hours

My calves have been super tight lately, need to spend some time on them.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 15, 2014, 10:11:31 am

10/14/14 Tuesday BW=166.2

jump squat 5x45, 2x5x95
paused squat 4x135, 2x165(c), 1x185(c), 1x195(c), 4x5x185(c)
barbell lunge 3x10x140


10/15/14 Wednesday BW=166.0

b-ball 1.5 hours

small progress this week. I was too gassed to squat 185 the Sunday, but was able to get 20 reps yesterday.
Title: Re: Loopie's Log
Post by: vag on October 16, 2014, 04:07:25 am
That 3x10x140 lunge is very impressive, even more considering your current squat.
Or is it your back that holds back your squat, so your legs are much stronger than your squat says and that is shown in the lunges?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 20, 2014, 10:39:40 am
10/18/14 Saturday BW=164.6

jump squat 5x45, 5x75, 5x95
paused squat 5x135, 3x165(c), 1x185(c), 1x195(c), 3x6x185(c)
barbell lunge 3x10x155


10/20/14 Monday BW=165.2

b-ball 1.5 hours.

slow progress, body is recovering better every week. I still don't feel explosive at all however.

That 3x10x140 lunge is very impressive, even more considering your current squat.
Or is it your back that holds back your squat, so your legs are much stronger than your squat says and that is shown in the lunges?

I have not been able to drive my squat back up after the last lower back issue. My hip mobility is so much better, so I have no issue
pausing with a neutral spine. Since I returned to squatting I have been exclusively doing paused reps with 28 pounds of chain.
I feel so weak lately, I can't seem to hit a groove for anything. 140 on the lunge still isn't pushing it. I hit 155 last workout and still have more in me. I was at 5x195 pre-injury. so thanks.  :highfive:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 22, 2014, 03:42:38 pm
10/21/14 Tuesday BW=165.2

paused jump squat 5x45, 2x5x95
paused squat 5x135, 2x165, 2x185, 1x205, 1x225, 0x235, 3x5x205

10/22/14 Wednesday BW=166.0

b-ball 1.5 hours

Feeling so good lately. It was like I was 18 again playing basketball today. My lunges and legs are there, no pain, no tweaks, nothing.

Squats with out the chains felt  solid and locked in, last night. so good.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 31, 2014, 10:24:07 am

10/24/14 Friday BW=?
 
b-ball 1.5 hours
 
10/25/14 Saturday BW=163.8
 
jump squat 5x45, 5x75, 5x95
paused squat 5x135, 3x175, 1x205, 0x225
bench 5x135, 5x175, 5x185, 2x8x185
 
10/29/14 Wednesday BW=165.4
 
b-ball 1.5 hours


10/30/14 Thursday BW=165.6

paused squat 5x135, 3x175, 1x195, 1x205, 1x215 long break and then
paused squat 1x185, 1x195, 1x205, 1x215, 1x225, 1x235, 7x205, 2x5x205


10/31/14 Friday BW=165.8

b-ball 1.5hours


Still feeling a bit run down, time has been short lately with many distractions, but that's life.

Post injury PR paused squat 235#'s, yeah!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 04, 2014, 10:08:59 am

11/1/14 Saturday BW=164.0

bench 5x135, 3x165, 3x185, 1x195, 1x205, 1x215, 3x5x195
barbell row 95# 4x10
ring pull ups 3x9

11/3/14 Monday BW=164.2

b-ball 1.5 hours


My right calf on the upper right side has been a knot lately, been smashing it with foam and a barbell and it is still not the same as the left.
Title: Re: Loopie's Log
Post by: LBSS on November 04, 2014, 11:30:44 am
look upstream. glute minimus and hamstrings can refer pain down. especially glute minimus. forgive the huge image, but:

(http://www.triggerpoints.net/sites/default/files/styles/triggerpoint_display_for_muscle_pages/public/Gluteus%20Minimus.png?itok=4-oF-kYJ)
Title: Re: Loopie's Log
Post by: vag on November 05, 2014, 05:52:11 am
Silly ( or not so much ) forum tip of the day:
When you press the image button, the height and width are detected and written. For example in the above image it says 'img width=480 height=676'
So you can adjust the size,  just need to keep the proportions. Using 1/2 or 1/3 for both is what i do. No accuracy needed, small skweness is ok. Easy, 480/3=160 , 676/3 ~= 220, replace the values, done.

(http://www.triggerpoints.net/sites/default/files/styles/triggerpoint_display_for_muscle_pages/public/Gluteus%20Minimus.png?itok=4-oF-kYJ)

8)
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 05, 2014, 11:16:54 am
Thanks Vag, In a related story I have been neglecting my hamstrings. I have had good luck smashing them on a barbell in the past, need to get back at it.


11/4/14 Tuesday BW=164.2

jump squat 5x45, 5x75, 5x95
paused squat 5x135, 3x175, 2x195, 1x215, 1x215, 4x215, 2x7x195
barbell lunge 3x10x155

Felt more locked in, in my squat workout. Definite progress this week!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 07, 2014, 10:13:24 am

11/6/14 Thursday BW=165.2

bench 5x135, 4x175, 1x195, 1x205, 2x6x195, 5x195
ring pull up 10,9,7

11/7/14 Friday BW=166.0

b-ball 1.5 hours

bit looser at the end of the week. Time to catch up with some sleep and make some progress this weekend.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 10, 2014, 01:48:13 pm

11/9/14 Sunday BW=165.0

jump squat 5x45, 5x75, 5x95
paused squat 5x135, 3x175, 1x205, 1x215, 2x215, 7x195, 10x195
barbell lunge 3x8x155
 
11/10/14 Monday BW=165.2

b-ball 1.5 hours

Motivation is low, but still pushing.

My lower back is super perfect now, It is hard to remember that it was ever a setback at this point.
Title: Re: Loopie's Log
Post by: LBSS on November 10, 2014, 02:59:20 pm
Quote
My lower back is super perfect now, It is hard to remember that it was ever a setback at this point.

(http://topfitnessstrategies.com/wp-content/uploads/2013/05/solo.jpg)
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 11, 2014, 06:30:20 pm
^^^^ point taken.

Still on the super slow progress/ no injury train to continued personal best performance into middle-agedville, or something.

11/11/14 Tuesday BW=164.4

bench 5x135, 3x175, 1x195, 1x205, 1x215, 5x200, 6x195, 6x190
barbell row 95# 4x10
ring dip 3x10
ring pull 3x8

Not as run down today. Ring pull ups and dips seem to have gotten substantially harder.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 14, 2014, 10:08:33 am

11/13/14 Thursday BW=165.4

jump squat 5x45, 5x75, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 6x215, 8x205, 8x205
ring pull 3x5

Felt like a beast after getting 6x215 paused rep squats!  :ibsquatting: comeback!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 16, 2014, 10:01:03 pm

11/15/14 Saturday BW=165.4

bench 5x135, 3x175, 1x205, 1x215, 6x200, 5x200, 6x195, 5x195
barbell row 4x10x100
ring pull 10,9,8
ring dips 3x12


11/16/14 Sunday BW=165.4

jump squat 5x45, 5x75, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 4x220, 7x210, 7x210
barbell lunge 3x10x160


good couple workouts this weekend. little more weight on the back squat, feeling locked in and solid lately.

getting back to some solid reps at 225 has been the sort term goal and I feel like I am closing in.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 21, 2014, 11:07:44 am
 
11/19/17 Wednesday BW=166.2

b-ball 1.5 hours


11/20/14 Thursday BW=165.2

paused squat 5x135, 3x175, 1x205, 1x225, 5x95( js ), 5x225, 5x215, 8x205


11/21/14 Friday BW=164.8
 
b-ball 1.5 hours
 
Squats are coming along. 5x225 felt solid and clean. Everything is coming together, good times.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 23, 2014, 10:24:30 pm
11/23/14 Sunday BW=165.2

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 5x95( js ), 4x225, 8x210, 8x210
barbell lunge 3x10x165
ring ab curl 3x25

Man, still progressing, still feel lock into the movement. October and November have been quality for me.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 30, 2014, 11:29:05 pm
11/28/14 Friday BW=166.8

incline bench 4x95, 8x135,  8x140, 7x145, 7x145
barbell row 4x8x105
ring pull 10,10,9
ring dip 10,12,12

11/30/14 Sunday BW=165.6

jump squat 5x45, 5x95
paused squat 5x135, 2x185, 1x205, 1x225, 5x95( js ), 0x225, 6x185, 3x3x205
barbell lunge 3x10x155

Holiday and rest must be my undoing the last week. subpar weight lifting effort today, and cold weather is not helping.
Title: Re: Loopie's Log
Post by: LBSS on December 01, 2014, 09:19:03 am
yeah i worked out both days this weekend and felt dead both days, didn't even force myself to lift. time off, heavy eating, too much sleep, too much booze (especially saturday night, i drank way more than i'm used to -- not a huge amount but it's rare these days for me to have more than three drinks on a weekend night). you'll get back into the groove.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 01, 2014, 02:04:26 pm
^^^^^^Good to know its not just me.

played basketball this morning and I am already feeling better. Hopefully I can find the time to get some smashing and banded distractions in before I lift again.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 08, 2014, 10:22:47 am

12/6/14 Saturday BW=165.6


jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 5x95(js), 6x225, 2x7x210
barbell lunge 10x165, 10x165, 8x165


12/7/14 Sunday BW=165.6

incline bench 5x95, 5x135, 3x8x145
barbell row 4x8x105
ring pull 8,8,8,7
ring dips 3x12
ab curl 4x25

12/8/14 Monday BW=166.0

b-ball 1.5 hours

Wasted after last week, but squats are getting better.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 10, 2014, 10:13:23 am

12/9/14 Tuesday BW=167.0

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 5x95(js), 3x225, 2x7x205

still sore today, but squats didn't feel too far off considering. Missed basketball also, but probably for the best.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 13, 2014, 11:14:45 pm
12/12/14 Friday BW=165.6

b-ball 1.5 hours

12/13/14 Saturday BW=165.2

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 5x95(js), 0x225, 3x5x205
calf raise 180# 3x12
powertec squat 180# 4x8
ring ab curl 4x25

not feeling it today. Hopefully this is the bottom of the valley.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 15, 2014, 10:35:22 am

12/14/14 Sunday BW=164.6

incline bench 5x135, 6x150, 2x7x150
barbell row 4x8x105, 10x105
ring dips 4x12


12/15/14 Monday BW=166.0

b-ball 1.5 hours


still dragging, and sore but nothing nagging. No weights this week, so I should be  back to zero and hopefully slightly above by the weekend.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 19, 2014, 10:43:46 am

12/18/14 Thursday BW=164.4

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 2x3x225, 1x225


12/19/14 Friday BW=164.2

b-ball 1.5 hours


I feel leaner and lighter, just a hint of power and athleticism this morning.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 22, 2014, 10:25:51 am

12/20/14 Saturday BW=166.0

incline bench 4x135, 2x155, 1x175, 2x7x155, 6x155
barbell row 4x10x105
ring pull 3x8
ring dip 12,13,12


12/21/14 Sunday BW=166.6

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 3x225, 2x7x205
barbell lunge 3x10x155
ring ab curl 25,20,25

no basketball for two weeks, so my body will play catch up.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 28, 2014, 10:31:51 pm

12/25/14 Thursday BW=166.8

ring pull 7,11,8,8
ring dip 12,12,10


12/26/14 Friday BW=166.2

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 1x225, 5x205, 3x205, 3x185
ring muscle up negitive 4x10


12/28/14 Sunday BW=166.4

jump squat 5x45, 5x95
paused squat 5x135, 3x165, 1x185, 1x205, 1x225, 5x95(js), 4x215, 2x7x195
barbell lunge 3x8x155
ab wheel roll out 4x10

I'm really slopping it out to the end of year. Not certain if I have what it takes to make progress anymore. :ffffffuuuuuu:

Title: Re: Loopie's Log
Post by: LBSS on December 29, 2014, 05:16:21 pm


I'm really slopping it out to the end of year. Not certain if I have what it takes to make progress anymore. :ffffffuuuuuu:

yeah, you do. and i say that as someone whose progress has been snail-paced. you do. keep grinding.
Title: Re: Loopie's Log
Post by: vag on December 29, 2014, 08:41:02 pm
x2
It works, just keep at it, trust me.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 02, 2015, 11:38:19 am
I'm in to deep to stop the grind. It just seems like with conditioning, strength, reactivity, mobility, recovery, nutrition, injury, motivation, something always gives and holds me back a bit. Plus I have a ton of excuses!  ;)

1/1/15 Thursday BW=168.4

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 4x225, 3x7x205

Felt locked in again, good way to start the new year. Also I feel re-energized. I ran out of time to do anything else aside form some negative muscle ups and tucked ring rows in between sets.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 04, 2015, 11:50:14 pm
1/4/15 Sunday BW=165.4

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 5x225, 8x205, 8x205
barbell lunge 10x155, 3x8x165
gymnastic ring work

Already eating better this year and down a couple pounds. Seems like a perform best in between 160-165#'s. For the new year just adding weight to the paused squat and barbell lunge.
Felt locked in and extra solid on barbell work today and gained a few reps for the first time in a bit. Ready for a couple more pounds on the bar. progress!
I'm not getting where I need to go with the upper body weight work, so it is getting cut out. This should ease the low t worn out feeling that has been getting worse.
I have been having a lot of fun working through gymnastic progressions on the rings. no doubt just getting better at these will provide upper body stimulation.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 10, 2015, 07:10:09 pm

1/7/15 Wednesday BW=167.0

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 10x225 MSEM
ring work

1/10/15 Saturday BW=166.2

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 1X235, 4x230, 7x210, 7x210
barbell lunge 8x165, 2x10x165


Feeling better this weekend. more progress on my paused squat.

It seems to be getting a little easier this year. I just need to keep my mind straight.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 16, 2015, 03:53:28 pm
1/14/14 Wednesday BW=?

b-ball 1.5 hours


1/15/15 Thursday BW=166.2

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 3x225, 5x205, 5x205


1/16/15 Friday BW=166.6

b-ball 1.5 hours
 

Was well rested last week, squats felt super solid. This week I am back playing ball and squats feel heavy and awkward.
Seems like there are not enough days in the week for recovery. Plus it feels like I am barely doing anything and still come out wasted.
I have it in my head if I push any harder I am coming out of it injured. All mental?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 19, 2015, 10:59:49 pm

1/18/15 Sunday BW=166.6

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225

1/19/15 Monday BW=166.4

jump squat 5x45, 5x95
paused squat 5x135, 1x185, 1x205, 1x225, 10x225 MSEM, 5x205, 5x205
ring to shoulder chin 7x5
reverse muscle up with dip 3x3
ring invert arm curl 3x3

didn't get a chance to lift this weekend. Went out when it was late on sunday and warmed up, once I knew there was no chance I was going to make progress I called it a day. Things went a little better today. The MSEM squat is helping get reps in when It feels like I need to drop weight by 40#'s to lift.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 23, 2015, 12:20:42 pm

1/21/15 Wednesday BW=?

b-ball 1.5 hours


1/22/15 Thursday BW=165.0

jump squat 5x45, 5x95
paused squat 5x135, 1x185, 1x215, 1x235, 4x230, 7x210, 7x210

1/23/15 Friday BW=166.0

b-ball 1.5 hours

Feeling beast like this week. Super energized and was able to make some progress again on the squat.
Adversity and aggression is maybe what I have been lacking lately, Time to get mad!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 25, 2015, 11:54:24 pm

1/25/15 Sunday BW=167.2

jump squat 5x45, 5x95
paused squat 5x135, 1x185, 1x215, 1x230, 4x230, 7x210, 10x210

Getting locked in again. Added a few reps since last workout on the old squat.

Finally bought real gymnastic rings last month and am loving them. Getting strong on my muscle ups, I can't help myself from knocking one out and doing about 10 dips every time I walk by it. In a related story my left shoulder can feel it.
Title: Re: Loopie's Log
Post by: LBSS on January 26, 2015, 10:48:33 am


Finally bought real gymnastic rings last month and am loving them. Getting strong on my muscle ups, I can't help myself from knocking one out and doing about 10 dips every time I walk by it. In a related story my left shoulder can feel it.

lol, oooooooooooooooold. grease the groove, but make sure you have enough grease that the groove doesn't get worn down.  :trolldance:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 28, 2015, 11:58:32 pm

^^^^^ Word.

I meant feeling it more in a sore muscle sense, But I know what your saying. Actually things are great today.

Skipped b-ball today, so I focus on making progress on the squat.

1/28/15 Wednesday BW=165.6

jump squat 5x45, 5x95
paused squat 3x135, 1x185, 1x215, 1x230, 7x240 MSEM

I've been running sprints pre-squat work outs since it has been nicer outside. (the last 4 workouts) I'm getting a bit faster, feels good to add it back to the pre-workout dynamic stuff.
Feeling energized, been making steady progress the last month w/o getting worn down. moving and playing better.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 02, 2015, 12:03:32 am

1/31/15 Saturday BW=167.1

jump squat 5x45, 5x95
paused squat 3x135, 1x185, 1x210, 1x235, 4x235, 7x215, 7x215
ring progressions

A bit more progress on the squat this weekend. Shooting for 4x245 and 2x7x225 by the end of February.

That will feel like breaking new ground and putting the 2013-2014 setback behind me.

Tuff loss for the seahawks tonight.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 08, 2015, 10:42:00 pm

2/5/15 Thursday BW=166.0

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x215, 1x245

2/6/15 Friday BW= 165.6

b-ball 1.5 hours

2/8/15 Sunday BW=166.6

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x215, 1x245, 3x240, 5x225, 7x215
barbell lunge 8x165, 8x165, 10x165
ring progressions
heavy bag

didn't feel like I had progress in me this morning, but weights were better then expected. This last week i took it easy. 245 is feeling lighter on the warm up, unsure if I could have got 255 tho.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 13, 2015, 10:27:06 am

2/12/15 Thursday BW=167.2

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 2x245MSEM, 1x225, 5x205, 10x205

2/13/15 Friday BW=167.4

b-ball 1.5 hours

CNS is worn down this week, but I'm moving great.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 16, 2015, 10:48:41 pm

2/15/15 Sunday BW=166.2

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x215, 0x240, 1x235, 4x5x225
barbell lunge  3x8x175
gymnastic ring work

Stupid sore today after yesterdays w/o. I've also been doing physical labor the last few days so that is not helping.

No basketball this week, so I should heal up a bit faster. aside from the doms I feel like a champ.

watched a newer documentary on bodybuilding last night. somehow I feel like I missed my calling.
 
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 20, 2015, 05:45:39 pm

2/17/15 Tuesday BW=167.2
 
bench 4x5x185
ring chin 5x5
ring ab work
 

2/18/15 Wednesday BW=166.2
 
jumps ~40
 
2/19/15 Thursday BW=166.4
 
jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x215, 1x235 1x245, 5x225, 3x225
 

Staying active this week, did some heavy bag work also. Thursday's work out got pushed late and I cut it short before I got in some compromised position. Feeling good back down to 165.2 this morning.



 
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 23, 2015, 10:16:32 am

2/22/15 Sunday BW=166.8

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x215, 1x235 1x225, 5x225, 5x225, 3x225
barbell lunge 3x8x175


2/23/15 Monday BW=166.2

b-ball 1.5 hours

Peaks and valleys, this month it seems I can't stumble forward. I need to see some progress this month.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 26, 2015, 12:55:15 pm
 
2/25/5 Wednesday BW=166.8
 
jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x215, 1x235 1x245, 10x245 MSEM
bench 5x135, 5x185, 3x5x195

Felt beast mode yesterday. what a difference a few days make.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 02, 2015, 12:35:23 am

3/1/15 BW=167.2

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x215, 1x235 1x245, 4x245, 7x225, 7x225
barbell lunge 3x7x185

beast mode cont…… My goal was 10 more pounds on my squat by the end of February.

so…….. 3/1/15 squat 4x245, 7x225, 7x225
          1/31/15 squat 4x235, 7x215, 7x215

Only missed it by one day on a short month so I am calling this one good. My progress over the month was less focused, but still ended up getting there.

10 more pounds on the bar for my 4/7/7 by April 1 is this months goal. My standing vert is improving, not back to PR levels but getting better. My 3 step approach will be something I work on this month.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 07, 2015, 04:48:07 pm

3/6/15 Friday BW=164.8

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 1x245, 4x245, 7x225

This last week has been difficult. Couldn't get time to lift or play ball really. Fridays workout was going good but got interrupted. One of the problems with lifting in your garage. On the bright side 245 came up really solid.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 11, 2015, 08:48:22 pm

3/8/15 Sunday BW=166.2

bench 5x135, 5x185, 3x5x195
ring row 4x5
ring chin 4x6

3/10/15 Tuesday BW=168.4

paused squat 3x135, 2x185, 1x225, 0x245, 5x225, 4x3x225
ring paused leg raise 50sec x3

Been sick this week, so things have been mellow. Hopefully I'll be back by friday.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 15, 2015, 11:36:23 am
3/13/15 Friday BW=168.2

b-ball 1.5 hours

3/14/15 Saturday BW=166.2

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 1x245, unrack-275, 0x250
bench 5x135, 5x185, 5x195, 5x205, 2x3x205
ring row 4,3,3,3
ring chin 3x7

Feeling better this weekend, but still didn't have a MSEM session in me. I did sprints pre-workout as usual and they felt good. Did jumps afterwards and they were not horrible, but no dice on the weights. Thinking of giving it another go today?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 17, 2015, 09:04:51 pm
3/16/15 Monday BW=167.2

b-ball 1.5 hours

3/17/15 Tuesday BW=167.0
 
jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 1x250, 0x250, 3x5x225

Struggling this month, Don't have it in me for MSEM session lately. 250# squat went up easy on warm up, but when it is time to hit it I just get pinned.

adding 5#'s to the bar should not be this hard. Still feeling minor sinus congestion so maybe the cold is still getting me?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 23, 2015, 11:22:13 am
3/22/15 Sunday BW=166.2

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 0x225
jumps 50-60


3/23/15 Monday BW=166.0

b-ball 1.5 hours

Feeling better now. Went dirt bike riding for the first time this season on Saturday. I'm beat up in a good way.
Tried for weights on Sunday but progress was not happening. Worked on my three step DL jumps. Later this week things should start coming together again.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 30, 2015, 03:10:54 pm

3/25/15 Wednesday BW=167.0

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 1x245, 3x245msem, 3x225, 8x185

3/27/15 Friday BW=166.8

b-ball 1.5 hours

3/28/15 Saturday BW=166.2

paused squat 3x135, 1x185, 1x205, 1x225, 3x8x205
barbell lunge 8x155, 2x8x165
calf raise 3x10x140
ring ab curl 5x10

March didn't end well. It didn't seem like I could find a groove on my barbell squat, after a good January and February.

April feels like my month for 4x255. No more messing around.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 04, 2015, 10:12:30 pm

4/1/15 Wednesday BW= 165.8

paused squat 3x135, 2x185, 1x225, 3x8x215

4/3/15 Friday BW=165.8

b-ball 1.5 hours

4/4/15 Saturday BW= 165.2

paused squat 3x135, 2x185, 1x225, 6x225, 5x225, 3x225, 8x205
barbell lunge 8x155, 3x8x175
calf raise 4x10x140

Feeling more locked in this week squatting, just a little tired to today but pushed through.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 13, 2015, 11:47:39 am

4/11/15 Saturday BW=166.4


jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 3x225, 5x215, 8x205
bench 5x185, 5x195, 2x3x205
calf raise 3x10x140


4/13/15 Monday BW=167.5

b-ball 1.5 hours
 
busy week last week, no basketball or time for progress. This week has renewed focus.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 16, 2015, 12:09:56 am

4/14/15 Tuesday BW=167.2

paused squat 3x135, 2x185, 1x225, 5x225, 10x205, 10x205
calf raise 4x10x160


4/15/15 Wednesday BW=168.0

b-ball 1.5 hours
bench 5x135, 5x185, 5x195, 2x6x195

The grind never stops, it is amazing I can find any time to improve.

Tuesday my squat felt more solid then it has in the last month. that feels good!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 19, 2015, 09:47:16 pm

4/17/15 Friday BW=166.2

b-ball 1.5 hours

4/19/15 Sunday BW=165.6

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 4x235, 8x215, 8x215
barbell lunge 3x8x175
calf raise 3x10x160
leg raises 3x20

Saturday my body was wasted, and time was limited so no weights.

 Today felt like another step forward. solid.

Title: Re: Loopie's Log
Post by: vag on April 20, 2015, 04:08:42 am
How is your jumping coming along those days? Everything looks great, lifts improve, regular bball, BW in check, vert should improve too.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 20, 2015, 10:45:21 am
I definitely am feeling more explosive. Standing vert is up about an 1" in the past few months. Haven't tested true running in a bit.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 27, 2015, 11:27:18 am

4/22/15 Wednesday BW=165.4
 
paused squat 3x135, 2x185, 1x225, 4x240, 7x220, 7x220


4/24/15 Friday BW=?

b-ball 1.5 hours


4/26/16 Sunday BW=166.6

paused squat 3x135, 2x185, 1x225, 0x245, 5x185, 5x205, 5x215
bench 5x135, 5x185, 5x185, 10x185


4/27/15 Monday BW=167.2

b-ball 1.5 hours
 
More excuses then progress this last week.  >:(

Title: Re: Loopie's Log
Post by: LBSS on April 27, 2015, 12:46:37 pm

 
More excuses then progress this last week.  >:(

yeah i feel that.
Title: Re: Loopie's Log
Post by: vag on April 27, 2015, 02:21:47 pm

 
More excuses then progress this last week.  >:(

yeah i feel that.

Me too!  :pokerface:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 03, 2015, 11:31:42 pm

4/29/15 Wednesday BW=166.2

b-ball 1.5 hours

5/2/15 Saturday BW=165.0

jump squat 5x45, 5x95
paused squat 3x135, 1x185, 1x205, 1x225, 1x235, 1x235, 3x6x215
bench 5x135, 5x185, 3x5x205
horiz ring pull 7x3

skipped ball on friday, to try to get ahead of the fatigue. It helped a little. I need to get to a spot where I can lift 3x a week as I am sure my gains would improve. However that is more then life will allow at the moment. Twice a week with real focus will be better then where I have been at lately. Need to get back into the game.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 07, 2015, 12:44:09 am

5/6/15 Wednesday BW=164.4

jump squat 5x45, 5x95
paused squat 3x135, 1x185, 1x225, 8x235 MSEM, 2x5x215
bench 5x135, 3x185, 3x6x195
calf raise 5x10x180
preacher curl 3x12x60

focus is still not back. Too many distractions lately. blah.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 12, 2015, 12:11:21 pm

5/9/15 Saturday BW=164.2

jump squat 5x45, 5x95
paused squat 3x135, 1x185, 1x225, 3x235, 2x7x215
barbell lunge 3x8x175
calf raise 3x10x180


5/11/15 Monday BW=165.0

b-ball 1.5 hours
bench 5x135, 3x185, 4x5x205

Feeling more solid this week. just going to keep cranking.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 15, 2015, 11:35:07 am

5/12/15 Tuesday BW=164.8

jump squat 5x45, 5x95
paused squat 3x135, 1x185, 1x225, 1x245, 5x225, 5x255, 7x205


5/13/15 Wednesday BW=165.4

b-ball 1.5 hours


5/15/15 Friday BW=166.4

b-ball 1.5 hours

Feeling sponge like today. Weights on Saturday should be good though, with a little rest.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 22, 2015, 11:41:45 am

5/17/15 Sunday BW=167.4

paused squat 3x135, 2x185, 1x225, 1x245, 5x245 MSEM


5/18/15 Monday BW=167.2

b-ball 1.5 hours


5/21/15 Thursday BW=166.2

jump squat 5x45, 3x95
paused squat 3x135, 2x185, 1x225, 1x245, 2x245, 6x225, 3x225

 
5/22/15 Friday BW=165.2
 
b-ball .5 hours

Been slacking, but weights have felt easier for some reason? My calves are super tight lately, I've been stretching and foam rolling, but they still knotted up while playing ball monday. I could not even get a full game in this morning before locking up. I must be deficient in something?
Title: Re: Loopie's Log
Post by: LBSS on May 22, 2015, 04:04:51 pm
dehydrated?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 29, 2015, 01:54:09 pm
^^^^ Not really, I drink plenty of water. I've backed way off on the maintenance lately. Had to hit it hard foam rolling and stretching. I also took some time off basketball during the last week. Now they are feeling mint again.

Been slacking here is last week....

5/23/15 Saturday BW=166.2

bench 5x135, 5x185, 6x205, 6x205, 5x205, 5x205
curl 60# 8,10,10


5/25/15 Monday BW=166.6

bench 3x185, 6x205, 4x205, 4x205
ring row 3x5

5/26/15 Tuesday BW=166.6

paused squat 3x135, 2x185, 1x225, 1x245, 2x240, 3x225, 2x7x205

5/28/15 Thursday BW=164.2

bench 5x135, 3x185, 5x205, 5x205, 4x205, 7x185
ring row 4x5

5/29/15 Friday BW=164.0

b-ball 1.5 hours

I have been doing a min of 5 ring muscle ups daily as well as about 15 dips. It has taken about 5 months to get to this level for me. Next step is to start stringing together some reps. Busting out 5 without stopping would be great.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 03, 2015, 02:48:35 pm
5/29/15 Friday BW=164.0

paused squat 3x135, 2x185, 1x225, 3x5x225

5/31/15 Sunday BW=163.2

bench 3x135, 3x185, 3x5x205
ring row 3x5

6/1/15 Monday BW=163.6

b-ball 1.5 hours
paused squat 3x135, 2x185, 1x225, 4x245 MSEM


Couldn't wake up this morning to play basketball.

In general I feel stronger and leaner as of late. small victories.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 10, 2015, 11:32:28 am

6/4/15 Thursday BW=164.0

jump squat 3x45, 3x95
paused squat 3x135, 2x185, 1x225, 4x245,  3x5x225


6/5/15 Friday BW=163.8

b-ball 1.5 hours


6/7/15 Sunday BW=163.2

jump squat 5x45, 3x95
paused squat 3x135, 2x185, 1x225, 2x235,  2x5x225


6/8/15 Monday BW=162.8

bench 4x135, 5x185, 3x8x185


6/10/15 Wednesday BW=163.2

b-ball 1.5 hours

Been behind on my log lately. Got a pretty bad sun burn last weekend and it has made weights uncomfortable.

Knee has been a little sore, but I am damn near 100% otherwise. I feel subpar despite everything though. things are not clicking.
Title: Re: Loopie's Log
Post by: LBSS on June 10, 2015, 03:00:44 pm
tell me about it. feeling subpar. bah.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 11, 2015, 05:49:56 pm
^^^^

I think its low "t"


6/10/15 Wednesday BW=163.2

jump squat 3x45, 3x95
paused squat 3x135, 2x185, 1x225, 10x245 MSEM,  3x225

Last night I felt locked and solid with the barbell on my back. First bright spot in my recent regression. I'm now heading to the summit.
Title: Re: Loopie's Log
Post by: LBSS on June 11, 2015, 06:00:06 pm
in seriousness have you gotten that shit checked?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 12, 2015, 10:53:35 am

No. But its on the list.


6/12/15 Friday BW=163.2

b-ball 1.5 hours

Had a late night and didn't get a ton of quality sleep, But my basketball performance this morning was solid. Actually felt strong and light for a change. I'm down a 3 pound in the last few weeks also.
 
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 16, 2015, 12:20:06 am

6/13/15 Saturday BW=162.2

jump squat 3x45, 3x95
paused squat 3x135, 2x185, 1x225, 1x245, 4x235, 2x7x215
barbell lunge 8x175, 2x10x175


6/15/15 Monday BW=162.8

b-ball 1.5 hours

Saturday weights felt positive, so did b-ball today. good times.
Title: Re: Loopie's Log
Post by: Coges on June 16, 2015, 02:28:24 am
in seriousness have you gotten that shit checked?

Late to the party on this but when you get your T checked how do you know what they're measuring you against. It's one thing to be measured against your "average" person but for anyone who is interested in any form of athletic endeavour it's a different measurement. I had mine done last year and it was considered to be well within the normal range even though I had low vitamin D and was seriously lacking in quality sleep. I considered it relatively low but what is low to some is not low to others.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 17, 2015, 12:36:05 pm
^^^^^ Not sure what they will find. My guess is I am somewhere around average.
It is hard to say if it is nothing more then being married, working a 9-5+, raising three kids, not getting enough sleep, being 36 next month, plus all of life's other challenges. More often then not I don't really feel much past 18. Its braking new ground that is hard. Most of it I'm sure is mental.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 18, 2015, 12:12:37 am

6/17/15 Wednesday BW=164.0

b-ball 1.5 hours
jump squat 3x45, 3x95
paused squat 3x135, 2x185, 1x225, 1x245, 0x240, 3x5x225, 3x225
barbell lunge 3x8x185
bench 5x135, 3x185, 4x5x205

Last day of morning b-ball until sept. Time to put some more pounds on the bar this summer.  :ibsquatting:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 20, 2015, 07:13:40 pm
6/20/15 Saturday BW=162.2

jumps ~30
jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 4x240, 7x220, 7x220
barbell lunge 3x8x185

solid lifts today. It was back in march that I got 4x245. It has been downhill from there. 3 months later and 5 pounds lighter, I am ready for another run at 4x255. Getting reps with close to 1.5xbw feels great for today.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 24, 2015, 05:22:31 pm

6/23/15 Tuesday BW=161.6
 
jump squat 5x45, 3x95
paused squat 3x135, 2x185, 1x225, 3x250 MSEM, 5x225

Again weights feeling solid, felt locked in.

Little more progress........
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 27, 2015, 08:42:38 pm

6/27/15 Saturday BW=161.0
 
jump squat 3x45, 3x95
paused squat 3x135, 2x185, 1x225, 1x240, 4x240, 7x225, 7x225
barbell lunge 8x195, 8x195, 6x195

Another rep and a few more pounds since last week. progress.

not feeling real rested or explosive, but nothing is nagging, and I am still leaning out a bit.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 06, 2015, 10:41:46 am

7/3/15 Friday BW=161.0

bench 5x135, 8x185, 3x7x195


7/4/15 Saturday BW=161.6

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 1x245, 5x250 MSEM
barbell lunge 8x195, 2x8x200
ring muscle up x9
ring dips 3x15

My body is wasted after this weekend. I need to do some more cardio before I lose it all.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 13, 2015, 01:36:51 am

7/12/15 Sunday BW=159.0

Jump squat 5x45, 5x95
Paused squat 3x135, 2x185, 1x225, 0x245, 3x3x225, 7x205
Run 3.2 miles 25 min

Tried to rest up this last week, but it didn't seem to help much. Ended up with a bug this weekend also. Lifted some subpar weights and went on a subpar run.
Title: Re: Loopie's Log
Post by: LBSS on July 13, 2015, 08:15:33 am
stay on that grind, cousin.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 17, 2015, 04:12:30 pm

7/15/15 Wednesday BW=158.8

paused squat 3x135, 2x185, 1x225, 5x3x225,
Run 3.2 miles 25 min

Feeling the doms from lifting and running. Even though I couldn't move much weight I felt more solid this go.

I have a obstacle 5k run on Saturday. Even after a month of no basketball, a 5k run isn't too bad.

Maybe I should be training for ultra marathons or iron man instead of explosiveness?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 20, 2015, 12:30:04 pm

7/18/15 Saturday BW=160.4

warrior dash x2 run 6.0 miles


7/19/15 Sunday BW=160.4

paused squat 3x135, 2x185, 1x225, 3x225, 2x7x205
ring muscle up 1x9
ring dip 15,15,20

Feeling good and lean nothing nagging. Should be coming out of the valley to make some actual performance gains.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 26, 2015, 01:20:18 am

7/22/15 Wednesday BW=160.8

paused squat 3x135, 2x185, 1x225, 3x235, 7x215, 7x215
muscle up 1x7
ring dips 1x20

7/25/15 Saturday BW=159.6

paused squat 3x135, 2x185, 1x225, 0x235, 8x225 MSEM, 8x185
muscle up 1x8, 1, 1
ring dips 3x20

Feeling lean, below 160#'s for multiple day for the first time in a bit. Seem my lifts are not liking it.

Really struggling as of late. focus has been difficult this summer. Always too much to get done and not enough time.

If only I could man up and make progress my #1 priority.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 01, 2015, 11:54:41 pm

7/26/15 Sunday BW=160.6

bench 5x135, 3x8x185


7/29/15 Wednesday BW=158.6
 
jumps ~ 50


8/1/15 Saturday BW=158.8

paused squat 5x135, 2x185, 1x205, 4x225, 2x7x205
barbell lunge 3x8x185
bench 5x135, 2x8x185, 7x185
muscle up 3x3
100 rep abs

Since I have been eating cleaner the excess weight comes off pretty quick. 8#s in 2 months.
That couple pounds seems to kill my squat. At the start of july I seemed to start bringing it back, getting reps with 240-245. Today I don't think I could have got 245 up once. August I need to warm up and jump at least twice a week. With out playing b-ball I lose vertical quite quickly.  :uhhhfacepalm:

Title: Re: Loopie's Log
Post by: LBSS on August 02, 2015, 11:00:32 am
sounds like eating cleaner also means eating less for you. if your strength went down after you lost 8 lbs, you probably lost a decent share of that weight as muscle. moar protein. also moar kcal.

fwiw i've also lost a few pounds recently, without meaning to. not necessarily a good thing.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 06, 2015, 10:49:44 am
^^^ for sure.

8/5/15 Wednesday BW=160.0

paused squat 3x135, 2x185, 1x205, 1x225, 8x225, 8x205, 8x205
barbell lunge 3x8x195
muscle up 1x8
ring dips 1x20
100 rep abs

Didn't get too many jumps in felt shaky for some reason. Squats felt solid. major improvement since Saturday.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 09, 2015, 08:32:36 pm
8/8/15 Saturday BW=160.4

paused squat 3x135, 1x185, 1x225

8/9/15 Sunday BW=159.8

paused squat 3x135, 2x185, 1x225, 1x235, 3x5x215
barbell lunge 3x8x200
bench 5x135, 8x185, 2x6x195
muscle up 1x10,+1,+1
ring dips 3x20

saturday's weights didn't happen. no jumps in a week. I can find too many excuses. Sometimes I suck.

Sunday I made a little more progress. baby steps.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 17, 2015, 12:27:44 am

8/15/15 Saturday BW=162.4

paused squat 5x135, 2x185, 1x225, 3x225, 2x5x205, 6x205
barbell lunge 3x6x200
bench 5x135, 5x185, 2x6x195

still trying to hang in there this summer.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 19, 2015, 10:23:47 pm

8/19/15 Wednesday BW=161.2

paused squat 5x135, 2x185, 1x225, 1x225, 1x205
bench 5x135, 5x185, 2x5x195, 6x195
ring pull 12,10,9,9
powertec squat 180# 4x8

continue downward spiral.

Squats feel so unnatural lately. I can feel like I don't have the strength to stabilize my core even with light weight. Mobility work and cardio have been super lean this summer.

Pissing away muscle and losing strength like its my business.
Title: Re: Loopie's Log
Post by: LBSS on August 24, 2015, 12:03:11 pm
(https://s-media-cache-ak0.pinimg.com/236x/67/fe/2b/67fe2bf128e6b69e54b7e8a32e7365fd.jpg)
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 25, 2015, 11:44:49 pm
^^^^^ Word.


8/25/15 Tuesday BW=162.2

paused squat, 5x135, 2x185, 1x225, 3x5x215
bench 5x135, 5x185, 3x6x195
muscle up 1x10
dips 4x20
ring ab curls 5x10

This has been a busy summer, but my dedication is horrible.

still my squat form seems like it falls apart after warming up lately. WTF?

I feel skinny chubby and remarkably un-explosive. Passed my 36th b-day also.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 01, 2015, 12:49:54 pm

8/28/15 Friday BW=161.0

paused squat, 5x135, 5x185, 5x195, 5x205, 5x210, 5x205, 5x195


8/31/15 Monday BW=163.2

jump squat 5x45, 5x95
paused squat 5x135, 3x185, 5x200, 5x210, 3x215

Still picking myself off the floor. Ready for 3x weekly basketball to start next week.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 03, 2015, 10:31:58 pm

9/3/15 Thursday BW=161.4

paused squat  3x135, 2x185, 1x225, 5x5x205
calf raise 180# 3x10
ring muscle up 1x10
ring dips 3x20

first solid squat day in a month. felt good.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 10, 2015, 08:06:55 pm

9/6/15 Sunday BW=161.0

paused squat 3x135, 2x185, 1x225, 1x210, 5x190, 5x195, 5x200, 5x205, 5x210
barbell lunge 8x195, 7x195


9/9/15 Wednesday BW=161.8

b-ball 1.5 hours


9/10/15 Thursday BW=162.4

paused squat 3x135, 2x185, 1x225, 5x5x210
barbell lunge 6x195, 8x195

Feeling solid on my lifts again. 215 5x5 here I come.

Back playing basketball again, soooo nice.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 13, 2015, 11:43:22 pm

9/10/15 Thursday BW=162.4

bench 5x135, 5x185, 4x5x195
muscle up 1x5


9/11/15 Friday BW=161.8

b-ball 1.5 hours


9/13/15 Sunday BW=160.4

paused squat 3x135, 2x185, 1x225, 5x5x215
barbell lunge 8x195, 8x195
bench 5x135, 3x185, 3x5x200

down goes 215. rock solid, no lower back issues. feels damn good.

220#'s for Wednesday.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 17, 2015, 12:08:50 pm

9/14/15 Monday BW=?
 
b-ball 1.5 hours
 

9/16/15 Wednesday BW=162.4
 
b-ball 1.5 hours
paused squat 5x135, 2x185, 1x225, 5x5x220


Feeling great. progress is solid lately.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 26, 2015, 06:03:41 pm

9/18/15 Friday BW=?
b-ball 1.5 hours

9/21/15 Monday BW=?
b-ball 1.5 hours

9/22/15 Tuesday BW=162.4
paused squat 5x135, 2x185, 1x225, 5x5x225

9/23/15 Wednesday BW=?
b-ball 1.5 hours

9/25/15 Friday BW=162.2
b-ball 1.5 hours

9/26/15 Saturday BW=161.6
jumps ~20
paused squat 4x135, 2x185, 1x225, 1x235, 3x230, 5x225, 2x225, 5x215, 5x215
barbell lunge 7x195, 2x8x195
bench 5x185, 4x6x185
ring muscle up 3,2,2,2,2
bar pull up 3x8

still making slow progress, 5x5x225 from earlier this week was tops. Couldn't get 230 today  :(

still keeping the dream alive....
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 03, 2015, 11:00:09 pm

9/28/15 Monday BW=?

b-ball 1.5 hours

9/30/15 Wednesday BW=162.0

b-ball 1.5 hours
paused squat 3x135, 2x185, 1x225, 1x235, 4x5x230, 2x230

10/3/15 Saturday BW=163.4

paused squat 3x135, 2x185, 1x225, 2x5x230, 4x230, 2x5x230
barbell lunge 3x8x200
bench 3x185, 5x5x190
bar pull up 3x11

I made a hard run at 230 this week and only missed 1 rep of 25. Did a pretty good hike yesterday.

focused on 235 this coming Tuesday.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 06, 2015, 10:49:06 pm

10/5/15 Monday BW=162.8

b-ball 1.5 hours
bar pull up 2x10

10/6/15 Tuesday BW=163.2

paused squat 3x135, 2x185, 1x225, 1x235, 4x5x235, 3x235
bench 5x135, 3x185, 5x5x195
bar pull up 3x11

just missed 5x5 @ 235. form got sloppy on last rep so i stopped short. Feeling pretty solid lately. RVJ is still hovering at 30" max but it is more easily repeatable.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 11, 2015, 11:47:25 am

10/9/15 Friday BW=163.8

b-ball 1.5 hours
paused squat 5x135, 2x185, 1x225, 1x240, 4x240, 7x225, 7x225

10/10/15 Saturday BW=161.8

bench 5x135, 3x185, 5x5x200
bar pull up 3x11

5x5x240 wasn't going to happen on friday. Still got my reps in, so I am feeling good.
Title: Re: Loopie's Log
Post by: adarqui on October 11, 2015, 12:21:35 pm
why did you go for the 240 @ 5x5 considering your last session of 235 @.4 x 5 & 1 x 3, just curious?

smart idea to get those 225 x 7's in.

good stuff man, nice progress in your log!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 13, 2015, 05:28:34 pm
Just going off feel. I am paranoid of tweaking my back again, so I have been cutting sets short If I feel like I moved wrong.

The gas was in the tank for the full 5x5x235 even if I missed the reps. Some days I feel like I have to push it to make the progress.

Doesn't always happen tho......
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 13, 2015, 09:59:18 pm

10/12/15 Monday BW=162.0

b-ball 1.5 hours
bar pull 2x12

10/13/15 Tuesday BW=161.0

paused squat 5x135, 2x185, 1x225, 1x240, 4x240, 7x225, 7x225
bench 3x185, 2x5x205, 3x205, 2x5x195
ring pull 3x9

Today was a repeat of friday... didn't have the gas to make progress.

205 was too much of a bump on bench.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 18, 2015, 06:25:23 pm

10/15/15 Thursday BW=160.8

depth jump 18" to 24" 3x5


10/16/15 Friday BW=161.8

b-ball 1.5 hours


10/18/15 Sunday BW=162.6

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 0x240, 3x3x225
bench 3x15, 3x185, 5x5x205
muscle up 6x6
ring dips 5x10

Legs felt burned out this week. I have been walking a ton the last month. 240 would not go up. Time for a deload.

5x5x205 felt great on bench. Progress.
Title: Re: Loopie's Log
Post by: LBSS on October 18, 2015, 11:27:14 pm
how do the 24" depth jumps feel? that's bordering on too high for me.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 19, 2015, 09:23:32 pm
^^^^ me too. I jump off the 18" and land on the 24"

10/19/15 Monday BW=162.6

b-ball 1.5 hours
bar pull up 3x12
Title: Re: Loopie's Log
Post by: LBSS on October 20, 2015, 01:46:21 am
oh haha, misunderstood. good joint-saver.  :highfive:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 28, 2015, 11:30:35 pm

10/21/15 Wednesday BW=162.6

b-ball 1.5 hours
jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 0x240 3x225, 1x225, 3x205


10/23/15 Friday BW=?

b-ball 1.5 hours


10/24/15 Saturday BW=161.8

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 5x5x225
overhead press 3x8x95
bench 3x185, 4x3x205
muscle up 3x1
ring dips 3x15


10/26/15 Monday BW=?

b-ball 1.5 hours


10/28/15 Wednesday BW=162.5

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 5x5x230
barbell lunge 3x6x195

behind on the log. Still plugging away, made some progress and then regressed a bit.

my squat has been a challenge this month. In the first week it seemed I was ready for 5x5x240, but I had to drop back to get the reps.

5x5x230 was super solid today. Saturday I need to get 5x5x235 again.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 04, 2015, 11:34:48 pm

10/30/15 Friday BW=?

b-ball 1.5 hours


10/31/15 Saturday BW=161.8

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 1x235 5x235, 4x235, 5x225, 1x225


11/2/15 Monday BW=?

b-ball 1.5 hours


11/4/15 Wednesday BW=161.4

depth jumps 18" to 24" 4x5
jump squat 5x45, 5x95
paused squat 3x135, 2x185, 0x225, 0x240 5x5x205
muscle up 6x2

This whole month has felt like a trek to the bottom of the valley. Some days it feels like I took weights up yesterday. Today was one of those days. Just pushed through it. I am pretty sure I can bench more then I can squat. Pathetic.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 08, 2015, 10:15:12 pm

11/6/15 Friday BW=161.8

b-ball 1.5 hours

11/7/15 Saturday BW=162.2

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225
muscle up 1x4

11/8/15 Sunday BW=161.6

depth jump 18" to 24" 3x5
jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 4x5x225, 4x225
bench 3x135, 2x185, 1x205, 4x205, 5x200, 3x5x195
overhead press 4x8x95
muscle up 1x2

Ran out of time to finish lifting on saturday. Which was bad because  lifts were feeling great.
Today was solid but I was still not quite feeling it. Way better then wednesday.
back up the hill.
 
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 12, 2015, 10:19:59 pm

11/9/15 Monday BW=162.2

b-ball 1.5 hours

11/12/15 Thursday BW=162.2

depth jumps 18" to 24" 3x5
jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 1x235, 5x235 MSEM

Basketball again tomorrow. My running jump is improving, I feel like I should be able to get over the rim for the first time in a long time.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 15, 2015, 07:46:37 pm

11/13/15 Friday BW=161.4

b-ball 1.5 hours

11/15/15 Sunday BW=163.4

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 0x225
bench 3x135, 3x185, 5x5x195
muscle up 4x1
ring dips 1x20, 3x15

no improvement on my jumps. My back feels not right some days. Today it was bad enough that I had to scrap any leg work.
More mobility and rest I guess. I am so paranoid of a reinjury.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 19, 2015, 08:32:48 pm

11/16/15 Monday BW=163.0

b-ball 1.5 hours

11/18/15 Wednesday BW=162.2

b-ball 1.5 hours

11/19/15 Thursday BW=162.4

paused squat 3x135, 2x185, 1x225, 3x5x225, 6x205, 7x205

Still moving forward. Lifts better today then Sunday!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 28, 2015, 05:32:30 pm

11/19/15 Thursday BW=162.4

paused squat 3x135, 2x185, 1x225, 3x5x225, 6x205, 7x205

11/20/15 Friday BW=?

b-ball 1.5 hours

11/21/15 Saturday BW=161.4

bench 3x185, 2x5x200, 4x200, 2x7x185
overhead press 8x95, 2x10x95
muscle up 1x4
dips 4x15

11/22/15 Sunday BW=162.8

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 5x5x225
barbell lunge 3x6x195

11/23/15 Monday BW=?

b-ball 1.5 hours

11/27/15 Friday BW=163.2

paused squat 3x135, 2x185, 1x225, 1x230, 4x230, 2x7x210
barbell lunge 3x6x200

way behind in the log. no constant progress, but feeling good.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 28, 2015, 08:30:55 pm

Crap I missed today......

11/28/15 Saturday BW=163.4

bench 3x135, 3x185, 5x5x200
overhead press 3x8x100
muscle up 1x4
ring dips 4x15

The holidays are killing me thus far. I need some willpower.
Title: Re: Loopie's Log
Post by: adarqui on November 30, 2015, 09:44:38 pm

Crap I missed today......

11/28/15 Saturday BW=163.4

bench 3x135, 3x185, 5x5x200
overhead press 3x8x100
muscle up 1x4
ring dips 4x15

The holidays are killing me thus far. I need some willpower.

we need a slap bbcode icon!

 :ninja:

i'm thinking about buying some rings.. seem so fun.

pc
Title: Re: Loopie's Log
Post by: Raptor on December 01, 2015, 07:35:43 am
Well I guess I can get one positive thought out of this - for me the holidays have always been just another day.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 01, 2015, 09:49:16 pm
^^^^ holidays for my family seems to focus around inactivity and food. The food just so happens to be too good to eat in moderation.


i'm thinking about buying some rings.. seem so fun.

pc

do it! They will make you feel like an 8 year old school girl in a good way.

tonight more slop....

12/1/15 Tuesday BW=163.4

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 1x235, 1x235, 2x7x210

went for 4x235, not even close tonight. I played my 1.5 hours of basketball yesterday after a brief absence, and it gassed me. I take it pretty darn easy and it still seems like it is too much some times?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 06, 2015, 10:24:22 pm
I ended up playing basketball on Wednesday and Friday of last week.

Got 4x235 on saturday so that is progress.

12/5/15 Saturday BW=162.6

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 1x235, 4x235, 7x215, 8x215
barbell lunge 3x6x200
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 08, 2015, 08:49:25 pm
12/7/15 Monday BW=162.6

bench 3x135, 3x185, 5x205, 2x4x205, 2x5x195

12/8/15 Tueday BW=162.4

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 1x235, 8x240 MSEM
gravity boot curls 3x12

Got my reps in with 240, even if I needed 45 seconds in-between.

Super-solid.

super-slow progress > no progress
 
Title: Re: Loopie's Log
Post by: vag on December 09, 2015, 04:17:56 am
super-slow progress > no progress super-slow but constant progress while being at lifetime PR levels and over 35 yo = incredible progress

Fixed!  :highfive:

Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 13, 2015, 09:49:41 pm
^^^^ thanks Vag. You are my role model.  :highfive:

12/11/15 Friday BW=162.6

b-ball 1.5 hours
paused squat 3x135, 2x185, 1x225, 1x235, 5x235, 5x225, 5x225

12/13/15 Sunday BW=162.8

bench 3x135, 3x185, 4x205, 3x5x200, 4x200
overhead press 4x8x100
ring muscle up 4x1
ring dip 3x15

Friday felt like progress, my form was locked in and I felt a bit more explosive than normal. I couldn't get the last rep on the bench press today, and had to wriggle out from under a load bar alone in my garage. suck.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 18, 2015, 12:06:50 am
12/14/15 Monday BW=162.8

b-ball 1.5 hours

12/16/15 Wednesday BW=163.8

b-ball 1.5 hours
jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 1x235, 5x235, 2x6x225
ring pull up 3x8

2 more reps on my squats from last friday. feeling solid and more powerful.
Seems like my time is more and more limited as the holidays approach.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 19, 2015, 10:42:35 pm

12/18/15 Friday BW=163.5

b-ball 1.5 hours

12/19/15 Saturday BW=162.4

jump squat 5x45, 5x95
paused squat 2x185, 1x225, 1x235, 1x245, 7x255 MSEM
barbell lunge 4x6x205
bench 4x5x205, 4x205

I started off this morning feeling drained and beat up from last week.
Lifting alone in the cold of my garage is difficult sometimes. Seems like I can't push myself to move heavier weight most of the time. Tonight everything seem to click.
Recently I haven't had the gas to move 240, tonight 245 seemed light, so I moved on to 255 for MSEM. Thats 15#'s since last MSEM session. When small increases in weight seem difficult for me this is major. So much of progress is mental for me. My body is getting stronger but my mind is weak.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 26, 2015, 10:03:01 pm

12/23/15 Wednesday BW=163.4

jump squat 5x45, 5x95
paused squat 2x185, 1x225, 1x240, 4x240, 2x7x225
barbell lunge 3x6x205

12/26/15 Saturday BW=?

paused squat 2x185, 1x225, 1x235, 1x245, 1x225, 3x5x205
bench 3x185, 3x205, 2x5x200, 2x4x200
overhead press 4x8x100
bar pull 4x8xbw


My body is feeling the best it has in probably 1.5 years or more. I am eating horribly lately and I have felt slow and sluggish.

Wednesday I was able to get a couple more reps on my squat, but today felt horrible. At least I know it is not for lack of calories or rest.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 29, 2015, 08:32:51 pm
12/29/15 Tuesday BW=166.0

jump squat 5x45, 5x95
paused squat 2x185, 1x225, 3x5x225, 1x4x225, 1x5x225

peaks and valleys. some days I wonder why I even bother.

I can't seem to keep my upper back tight and my spine neutral through the lift. When things are going good I feel locked and can actually progress. other days not so much.

On a positive note it was actually better then last Saturday.
Title: Re: Loopie's Log
Post by: LBSS on December 29, 2015, 09:00:20 pm
tight upper back is my most important cue now for squats. helps to set things really hard before i even unrack the bar.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 02, 2016, 09:36:53 pm
^^^^My upper back is tight when unracking and through the first few reps. I lose it and things go funky once I get gassed.
My current problem is I get gassed very easily, even with weight that should be light for me. My body and mind are not working well together.
This winter I can't seem to get my body warmed up and my mind focused for progress, It gets frustrating and that starts the downward spiral.

1/2/16 Saturday BW=165.4

jump squat 5x45, 5x95
paused squat 2x185, 1x225, 1x235, 4x235, 5x225, 7x205
barbell lunge 3x6x205

Today is no different, can't get my mind/body in a lifting zone.
Title: Re: Loopie's Log
Post by: LBSS on January 02, 2016, 09:46:24 pm
20 rep squats for the win.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 10, 2016, 08:39:05 pm
^^^ I am not there right now unless we are talking BW.

1/4/16 Monday BW= 167.0

b-ball 1.5 hours

1/6/16 Wednesday BW=166.0

b-ball 1.5 hours
push up 7x25
jump squat 5x45, 5x95
paused squat 2x185, 1x205, 1x225, 3x10x205
muscle up 1x1
ring dips 1x15

1/8/16 Friday BW=165.2

b-ball 1.5 hours
bar pull ups 1x10
push ups 4x25

1/10/16 Sunday BW=166.0

jump squat 5x45, 5x95
paused squat 2x185, 1x205, 1x225, 3x8x210
barbell lunge 2x6x195

The last week has been challenging. Trying to get back into the groove. Basketball and cardio are coming back, weights are still a-miss.
My body loses fitness like lightning and makes progress at continental drift. Granted training is far from a priority and much less then ideal.
Good news is lots of room for improvement. I am going to focus on getting my reps up on my squat, as well as the weight. nice and simple.
2 or 3 days a week of basketball depending how I am feeling. No more upper body weights, just body weight movement when time allows.
More sleep and keep my diet in check a little bit better. Plus just keep on grinding.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 14, 2016, 09:33:10 pm

1/11/16 Monday BW=167.0

b-ball 1.5 hours
2x10 pull ups
4x25 push ups

1/13/16 Wednesday BW=166.4

b-ball 1.5 hours

1/14/16 Thursday BW=166.8

push ups 4x25
paused squat 6x135, 3x185, 2x205, 1x225, 3x10x210, 10x185

Been playing basketball and doing some push ups. Feeling slow but solid, nothing nagging.

Squats felt so solid tonight. Stamina felt great until the last set, I will need to work up to 20x185. Probably should drop weight down and get it done, then build up.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 24, 2016, 12:07:17 am
1/15/16 Friday BW=167.2

b-ball 1.5 hours

1/20/16 Wednesday BW=167.8

b-ball 1.5 hours
paused squat 6x135, 3x185, 2x205, 1x225, 10x210, 2x8x215, 4x185

1/22/16 Friday BW=?

b-ball 1.5 hours

1/23/16 Saturday BW=166.4

paused squat 6x135, 3x185, 2x215, 1x235, 10x215, 10x205, 9x205
barbell lunge 3x8x185

Most mornings that I play basketball I usually do about 20 pull ups, but for some strange reason last week I tweaked my neck doing them. Not sure how that happened? Sometimes you don't realize how good you are feeling until you don't.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 31, 2016, 12:37:04 am

1/27/16 Wednesday BW=168.4

b-ball 1.5 hours
paused squat 6x135, 3x185, 2x205, 1x230, 10x210, 2x10x215

1/29/16 Friday BW=168.0

b-ball 1.5 hours
150 push ups

1/30/16 Saturday BW=167.4

paused squat 6x135, 3x185, 1x225, 1x235, 10x245 MSEM, 13x185

neck tweakage is gone. Had a bit of a holiday over the last weekend.

Squats are feeling really quality lately, been getting in more mobility work then the none I have been committed to for the last 6 months.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 17, 2016, 05:42:10 pm

2/1/16 Monday BW=?

b-ball 1.5 hours

2/3/16 Wednesday BW=168.4

b-ball 1.5 hours
paused squat 5x135, 3x185, 1x225, 2x6x220, 5x220

2/5/16 Friday BW=168.0

b-ball 1.5 hours

2/8/16 Monday BW=166.6

b-ball 1.5 hours

2/9/16 Tuesday BW=166.6

paused squat 2x185, 1x225, 5x205, 4x5x210

2/12/16 Friday BW=166.4

b-ball 1.5 hours

2/14/16 Sunday BW=166.4

paused squat 3x185, 2x205, 1x225, 10x205, 8x215, 8x215
barbell lunge 6x185, 2x8x185
calf raise 5x10x140

2/17/16 Wednesday BW=167.2

paused squat 3x185, 2x205, 1x225, 3x8x215, 20x185
calf raise 5x10x160

Febuary has been rough, Still working at it though.

Got 20 reps at 185 today!!! It felt real good.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 20, 2016, 09:05:36 pm
2/20/16 Saturday BW=166.2

paused squat 3x185, 1x225, 1x245, 5x255 MSEM, 20x185
calf raise 5x10x160

Things are feeling solid the last week. No basketball and decent sleep the last week, so I am feeling fully recovered. Been working on my mobility in my hips also.

Still doing about 150 push ups every other day with my feet raised. I need to get back into pull ups and dips.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 23, 2016, 11:39:43 pm

2/22/16 Monday BW=167.0

b-ball 1.5 hours

2/23/16 Tuesday BW=166.4

js 5x45, 5x95.
Paused squat 3x185, 1x225, 1x235, 3x10x220, 6x190
calf raise 5x12x160

body was above average today, but I got my mind straight and was able to progress a bit.

No way 20 reps was happening today though.

The past few days I put extra work into mobility. So much to workout, but the positive results sure help.
Title: Re: Loopie's Log
Post by: LBSS on February 24, 2016, 08:48:38 am
yeah i've been meaning to ask you about cutting back on bball. was it just by accident that you haven't played, or are you going to focus more on lifts for the next while?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 24, 2016, 07:37:48 pm

The gym was closed for a week, or I probably would have played.

I feel like I play an adequate amount of basketball, but I need to cut back on work and kids.

It does seem like it limits the amount of progress I can make on lifts though. Everything is kinda a cumulative drain for me,

giving me excuses and low motivation to go get it.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 27, 2016, 10:10:32 pm

2/24/16 Wednesday BW=167.0

b-ball 1.5 hours

2/27/16 Saturday BW=168.0?

paused squat 3x185, 1x225, 1x245, 2x10x225, 8x225*
calf raise 12x160, 4x12x170

I feel pretty boss after today's workout. This month has been a step forward for sure.

Not sure if I have ever got 10 reps @ 225. The third set I didn't have it in me, I had to rerack the bar a few times to get  to 8.

spent quality time on my lower back and hips this last week. Its been a quick payback on that investment.
Title: Re: Loopie's Log
Post by: LBSS on February 28, 2016, 02:29:13 pm
 :highfive: :highfive: :highfive:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 09, 2016, 07:10:12 pm
2/29/16 Monday BW=167.4

b-ball 1.5 hours

3/1/16 Tuesday BW=166.6

jump squat 5x45, 5x95
paused squat 3x185, 1x225, 1x245, 0x260, 5x225, 1x225

3/2/16 Wednesday BW=165.8

b-ball 1.5 hours

3/5/16 Saturday BW=166.4

paused squat 3x185, 1x225, 6x225, 6x235, 3x245, 3x245

3/7/16 Monday BW=165.6

b-ball 1.5 hours

3/9/16 Wednesday BW=165.4

b-ball 1.5 hours
paused squat 3x185, 2x225, 5x225, 2x225
calf raise 5x12x160

The last couple of weeks I have cut out friday basketball, and am feeling better for it.

Been sleeping real well lately and my back is the best it has been in years. Todays squats were garbage so I called it a day, but last saturday I could have got 6x245 but I went soft mentally and reracked it for a 10 count. That's progress.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 12, 2016, 10:36:28 pm

3/12/16 Saturday BW=166.4

paused squat 2x185, 1x225, 1x235, 5x5x225, 2x10x185
calf raise 3x12x170

mentally some days I can't focus my mind enough to make progress. Couldn't get 20 reps at 185 with out reracking it.
Title: Re: Loopie's Log
Post by: LBSS on March 13, 2016, 10:08:35 pm
doing it after 5x5 might have had something to do with that, as well
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 19, 2016, 09:27:38 pm
^^^^^ I agree. 25 reps was probably plenty. I am usually happy with 16 good reps. Lately it seems like I get so little done, so i want to go for it when I can even when its too much.

3/14/16 Monday BW=165.4

b-ball 1.5 hours

3/16/16 Wednesday BW=166.6

b-ball 1.5 hours
paused squat 3x185, 1x225, 3x10x185

3/19/16 Saturday BW=166.8

paused squat 3x185, 2x205, 1x225, 6x205, 6x215, 2x6x225

This week again I am feeling pretty good, but couldn't get locked in enough to add weight.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 29, 2016, 10:53:53 pm

3/21/16 Monday BW=?

b-ball 1.5 hours

3/23/16 Wednesday BW=?

b-ball 1.5 hours

3/26/16 Saturday BW=164.8

paused squat 3x185, 1x225, 1x245, 1x255, 3x5x235, 2x5x225
calf raise 5x12x160

3/28/16 Monday BW=?

b-ball 1.5 hours

3/29/16 Tuesday BW=165.4

paused squat 3x185, 1x225, 1x245, 0x255, 6x225, 5x235, 4x235, 5x225
calf raise 3x12x170

basketball and squats the last few weeks. Still on the push up, pull up and dip routine during the week. Slowly but surely gaining reps. Feeling leaner and more explosive lately, and as a result squats feel extra solid. Nothing earth shaking but moving in the right direction.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 03, 2016, 12:16:28 am

3/30/16 Wednesday BW=?

b-ball 1.5 hours

4/1/16 Friday BW=166.2

paused squat 3x185, 1x225, 1x245, 1x255, 2x3x235, 1x235
barbell lunge 4x8x185
calf raise 3x10x170

My body is wasted after this last week. fell asleep on the couch after work today, which is abnormal.
Friday was painful. Times should be better next week.
Title: Re: Loopie's Log
Post by: LBSS on April 03, 2016, 04:22:33 pm
do you have access to 2.5lb weights?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 06, 2016, 12:25:05 am
do you have access to 2.5lb weights?

Yes, if you are referring to plates.
Title: Re: Loopie's Log
Post by: LBSS on April 06, 2016, 08:44:15 pm
word. then why not start doing your moderate rep sets at 230? you've been doing 2x5-6x225 for so long, it seems. bump it up. actually, your sets are all over the place. maybe pick a set x rep scheme and stick with it for a while?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 07, 2016, 01:27:54 am

^^^^ that's the truth. not sure why I never use the 2.5's. Seems like when I get above 235ish for any amount of reps, I slide off with-in weeks and literally can't manage with any amount if weight.
Little over a month ago 10 reps at 225 was doable. Lately 5 reps is an absolute struggle. Takes me a bit just to get my body warm and firing and ready to lift, then the zone where I can improve is small. My focus is never quite there, too much split focus with my family and never enough time in the day. Truthfully I am working to maintain, real progress seems impossible currently. My plans for a workout and what I can actually get done once I am under the bar are always quite different.
More often then not I feel ready to scrap the workout before I ever get warmed up and end up slogging through with some slop.

Today was no different....

4/6/16 Wednesday BW=166.0

push up 4x35
pull up 4x10
dip 4x20
paused squat 2x185, 1x205, 1x225, 3x225, 4x5x225
barbell lunge 3x8x185
calf raise 1x10x180

No basketball this week and still I feel warn out and gassed.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 10, 2016, 12:02:46 am
4/9/16 Saturday BW=167.2

3 step jump 3x5
5th pin squat 3x185, 3x225, 4x3x245
deadlift 8x185, 3x8x225
calf raise 4x10x180

got back at it today. switched things up a bit. Near as I can tell I haven't done a deadlift since 2012.

Kinda had it in my head that with basketball I shouldn't be doing any dedicated jumps. Sounds stupid saying it out loud LoL.

My vertical is horrible. Maybe 27"s. It is summer-ish out here now so I have no excuses for sucking the way I do.
 
Title: Re: Loopie's Log
Post by: Raptor on April 10, 2016, 06:30:02 am
My vert is about ~24 right now, off both 1 and 2 feet.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 23, 2016, 09:38:10 pm
^^^^ you used to float man, Its amazing how much performance can drop off, even when you are still getting after it.

 
4/16/16 Saturday BW=164.4

3 step 4x5
paused squat 2x185, 1x225, 1x235, 3x5x230
deadlift 5x185, 5x225, 3x5x235
calf raise 3x10x180


4/18/16 Monday BW=165.0

b-ball 1.5 hours


4/19/16 Tuesday BW=164.2

jump squat 5x45, 5x95
paused squat 3x185, 1x225, 1x230, 5x230, 4x230


4/20/16 Wednesday BW=164.0

b-ball 1.5 hours

4/23/16 Saturday BW=165.0

3 step 5x5
jump squat 5x45, 5x95
paused squat 3x185, 1x225, 1x235, 1x245, 3x6x230, 6x205
deadlift 5x185, 5x225, 3x5x245
calf raise 4x12x180


Still getting after it. My rvj is improving steadily, just under 30"s today.

Deadlift's are feeling good after a long hiatus.  This last week was stupid busy, seems like someone is always in need of my help.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 29, 2016, 11:12:04 am


4/25/16 Monday BW=165.0

b-ball 1.5 hours


4/26/16 Tuesday BW=164.6

3 step jump 5x5
jump squat 5x45, 5x95
squat 2x185, 1x225, 1x235, 4x8x215


4/27/16 Wednesday BW=165.4

b-ball 1.5 hours


4/29/16 Friday BW=165.6

b-ball 1.5 hours

Feeling good this week. jumps are feeling solid. Played basketball 3 days this week, due to the planned busy weekend.
Progress under the barbell planned for sunday.
Title: Re: Loopie's Log
Post by: LBSS on April 29, 2016, 11:13:19 am
what are you shooting for with the squats?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 02, 2016, 12:30:26 am
^^^^ Trying to add weight slowly. Nothing crazy just working up to reps of 8 and then adding weight.
My capacity to add volume seems to fluctuate greatly. A weight that I can rep for 8 easily one day can be unmanageable for 3. On those days I just back it off and try to get some reps in.


5/1/16 Sunday BW=165.0

jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 7x235, 6x235, 7x235
deadlift 5x185, 5x225, 5x245, 5x255
calf raise 3x12x190

case in point today 235 was solid. Bar speed was great, nothing weird or forced. This is how I need every workout to progress. Working my way back to 8x245 is where I need to be in the short term.

After playing ball 3 days last week + walking a few more 20,000 step days my right calf is knotted. This week calls for more foam rolling and less pounding.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 11, 2016, 11:13:41 am


5/4/16 Wednesday BW=?

 b-ball 1.5 hours
 jump squat 5x45, 5x95
 squat 3x185, 1x225, 1x245, 0x255, 1x240

 5/7/16 Saturday BW=166.4

 3 step jump 4x5
 jump squat 5x45, 5x95
 squat 3x185, 1x225, 1x240, 6x235, 6x235, 3x235, 5x225

 5/9/16 Monday BW=167.4

 b-ball 1.5 hours

 5/11/16 Wednesday BW=165.0

 b-ball 1.5 hours

Still rolling, eating like crap, and getting flabby.

More mobility, more jumps, and less garbage eating.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 13, 2016, 01:18:39 am


5/12/16 Thursday BW=165.4

3 step jumps 5x5
jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 1x255, 1x265, 1x270

yesterday my stomach was twisted, had to finally just lay down. This morning I still was not feeling 100%, by the time I got off work I was beat.

Took some green tea caps and pushed myself to do something. Surprisingly my jumps were better then they have been in years. Got up to 270 on my squat didn't feel like 275 would go up easy so I stopped. Today feels like progress.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 15, 2016, 11:26:52 pm
5/13/16 Friday BW=165.6

b-ball 1.5 hours

5/15/16 Sunday BW=166.0

jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 3x6x245, 3x245
deadlift 3x185, 3x225, 2x3x245, 5x245
calf raise 4x12x180

Friday got in some ME jumps during basketball that were solid, probably another .5"-1" then my recent best.

Saturday I got in my push/ dip /pull up routine that I missed all last week. Saturday night into sunday morning I got to feeling sick again.

Lounged the morning away and did some mobility work. Finally got the energy up to lift and killed it. My form was locked in and I felt relatively explosive.

This last week has felt like major progress.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 19, 2016, 12:31:25 am
5/16/16 Monday BW=?

b-ball 1.5 hours

5/18/16 Wednesday BW=165.4

b-ball 1.5 hours
3 step jumps 4x5
jump squat 5x45, 5x95
squat 2x185, 1x225, 1x245, 3x3x250, 10x230, 6x230
calf raise 3x10x200

Usually I can't seem to move weight as well on a basketball day, but today felt great. Jumps felt solid, and 250 moved smooth and easy.

Title: Re: Loopie's Log
Post by: adarqui on May 19, 2016, 02:00:53 am
5/16/16 Monday BW=?

b-ball 1.5 hours

5/18/16 Wednesday BW=165.4

b-ball 1.5 hours
3 step jumps 4x5
jump squat 5x45, 5x95
squat 2x185, 1x225, 1x245, 3x3x250, 10x230, 6x230
calf raise 3x10x200

Usually I can't seem to move weight as well on a basketball day, but today felt great. Jumps felt solid, and 250 moved smooth and easy.

nice! how many games do you play in that 1.5 hours?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 19, 2016, 11:43:10 am
^^^^^ Usually about 4 games.
Title: Re: Loopie's Log
Post by: LBSS on May 23, 2016, 01:18:07 pm
yes...heavier weight...good...
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 23, 2016, 01:45:55 pm
^^^^ Yes!

Heavier weight = progress in my book.

5/21/16 Saturday BW=165.4

3 step jumps 3x5
jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 5x250, 4x250, 0x250, 3x230

5/23/16 Monday BW=164.8

b-ball 1.5 hours

Had too much on my plate this weekend. weights ended up getting pushed then rushed. Still 5x250 felt great. I hit a wall on the third set and had to call it a day.
Title: Re: Loopie's Log
Post by: LBSS on May 23, 2016, 01:59:58 pm
also you should update your sig. no way 255 is a max squat if you're doing 250 for 5s.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 01, 2016, 11:10:25 pm

5/25/16 Wednesday BW=?

b-ball 1.5 hours

5/26/16 Thursday BW=163.6

3 step jump 4x5
squat 5x135, 1x225, 1x245, 1x255, 2x265 MSEM

5/27/16 Friday BW=?

b-balln 1.5 hours

5/29/16 Sunday BW=164.3

3 step jump 3x5
jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 1x255, 2x3x245, 3x235
calf raise 4x10x200

6/1/16 Wednesday BW=164.8

3 step jump 3x5
jump squat 5x45, 5x95
squat 3x185, 2x225, 1x245, 1x265, 3x250, 3x245

Been mailing it in the last half of the month. Focus is at 0 with 3 children. Could not mentally push it tonight. Nothing obvious or nagging just can't get 100% out of my brain.
Title: Re: Loopie's Log
Post by: LBSS on June 02, 2016, 04:22:25 pm
and yet you continue to put in work. props.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 05, 2016, 10:17:02 pm
^^^^ thanks man. The motivation of what you and others on this board have got done keeps me rolling.

6/3/16 Friday BW=164.2

b-ball 1.5 hours

6/4/16 Saturday BW=162.4

jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 4x245, 2x7x225
deadlift 5x185, 5x225, 3x245
calf raise 4x10x200 

solid workout. warmed up with jump rope, and my side was splitting after 1.5 minutes.

cardio wise I blow. Been working a band to gain some more mobility in my ankle recently. It really seems to be helping. That + lacrosse ball rolling on my foot for the win.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 09, 2016, 12:57:18 am
6/6/16 Monday BW=?

b-ball 1.5 hours

6/8/16 Wednesday BW=164.6

b-ball 1.5 hours
jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 5x245, 7x230, 7x230
barbell hip thrust 3x10x95

I felt great this morning playing basketball, but no explosiveness. This afternoon when I went to lift weights this trend continued.
Tried some jumps and practically couldn't get off the ground. Somehow I was able to better Saturdays effort under the bar.
Good stuff. I have been slacking on the mobility work, but have gotten in plenty of upper body BW work. Seems like when my upper back is a bit sore My squat improves.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 16, 2016, 12:15:29 am
6/10/16 Friday BW=?

b-ball 1.5 hours

6/11/16 Saturday BW=164.2

squat 3x185, 1x225, 1x245, 0x255

6/13/16 Monday BW=166.8

b-ball 1.5 hours

6/15/16 Wednesday BW=166.0

b-ball 1.5 hours
jump squat 5x45, 5x95
squat 3x185, 1x225, 1x235, 5x95js, 4x235, 5x235
powertec squat 3x8x180
calf raise 12x180

Feels like my ability to recover is at 0%. Over the last week weights have felt impossible.
did some warm up jumps pre-work out and felt glued to the ground. blah.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 30, 2016, 01:45:00 am

6/19/16 Sunday BW=165.6

jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245

6/25/16 Saturday BW=164.8

8k battlefrog mud run

6/29/16 Wednesday BW=164.6

3 step jumps 4x5
squat 5x185, 5x5x225
pull up 10,10,9,10
push up 4x30
dip 4x10

Have not done much in a bit. I took a full week off after the school year. Felt mint until last saturday when I did a 8k mud run. Just now feeling solid enough to work on progress.

I've been riding my bike to work about 6 miles total everyday so that's something.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 11, 2016, 01:07:06 am
7/3/16 Sunday BW=163.4

3 step jump 4x5
squat 2x185, 1x205, 1x225, 1x230, 5x230, 5x230
bench 5x165, 3x7x185

7/6/16 Wednesday BW=165.4

squat 3x185, 3x205, 3x225, 1x225, 0x205

7/10/16 Sunday BW=165.0

squat 3x185, 1x205, 1x225, 1x235, 4x230, 7x210, 7x210
barbell lunge 5x135, 3x6x185
calf raise 3x10x180

When I am more active during the school year, I assume I feel worn down from all the activity.

Now that I am a month into summer I can't seem to catch up, still wasted wtf?

Motivation to improve is low atm. Today was my first day off in a spell and get going enough to visit the barbell. best workout all month.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 15, 2016, 01:42:06 am

7/14/16  Thursday BW=166.2

squat 3x185, 1x225, 1x235, 5x230, 8x215, 8x215
barbell lunge 3x5x195
calf raise 2x10x190

There we go. I missed working out yesterday and tonight it was super late before I got a chance to lift. However I was able to muster up enough to make it happen. Only a couple reps and #'s more then last w/o but it felt so solid. need to stay after it.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 19, 2016, 12:47:12 pm

7/18/16 Monday BW=163.0

standing VJ 2x5
jump squat 5x45
squat 2x185, 1x225, 1x240, 6x230, 7x220, 7x220

couple more reps on Monday, which was surprising because Sunday was morning till night almost non-stop manual labor.
Today I am feeling worn down. hopefully just rinse and repeat.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 11, 2016, 07:08:13 pm

8/9/16 Tuesday BW=167.2

squat 5x135, 5x185, 4x5x205

Recently went on a 4500 mile road trip and took my first vacation in ages. Didn't do anything but gain weight and lose strength.
I have been doing pretty well at lifting weights about 2x a week for the last 10 years. After the break I got back in the squat rack and it turned out bad. I forgot how damn sore you can get. My BW Pull up/dip/push up routine has been hit 2x this week and is feeling good.
Positive is my body has no nagging issues. My back feels great!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 15, 2016, 12:07:09 am
8/13/16 Saturday BW=167.6

squat 3x185, 1x225, 2x5x225, 2x7x205
deadlift 5x185, 3x5x225
calf raise 3x12x180

Weights are a few reps better on saturday. I am ready for september to get back to basketball, my cardio is gone and I am probably 10#s over fighting weight.
Title: Re: Loopie's Log
Post by: LBSS on August 15, 2016, 09:40:14 am
i've decided that full breaks are underrated for most amateur athletes. 4500 miles is a hell of a lot of driving time, where'd you go?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 15, 2016, 12:49:56 pm
i've decided that full breaks are underrated for most amateur athletes. 4500 miles is a hell of a lot of driving time, where'd you go?

We went from Seattle to Nebraska. Got to see Yellowstone, the grand Tetons and arches national park on the journey. Weather was perfect, couldn't have gone better.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 17, 2016, 01:00:25 am

8/16/16 Tuesday BW=168.2

squat 2x185, 1x225, 1x235, 4x230, 7x210, 7x210
deadlift 5x185, 5x225, 3x5x235

After deadlifting last workout they felt like it would take forever to feel normal again. Tonight they felt great. My grip is super weak though.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 21, 2016, 12:48:44 am

8/20/16 Saturday BW=171.0

squat 2x185, 1x225, 1x240, 4x230, 7x220, 7x220
deadlift 5x185, 5x225, 5x240, 3x240


Had to work a bunch more then normal this last week. Weights felt not so great today. Tuesday I will do some MSEM and see how it goes.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 28, 2016, 01:57:13 pm

8/23/16 Tuesday BW=169.4
squat 2x185, 1x225, 0x245, 0x235
deadlift 1x185, 1x225, 1x245, 1x265

8/24/16 Wednesday BW=169.6
p90x abs

8/27/16 Saturday BW=168.6
squat 2x185, 1x225, 1x235, 3x5x235, 2x5x225
deadlift 3x185, 3x225, 3x5x245

8/28/16 Sunday BW=170.4
p90x abs

Tuesday's MSEM didn't happen could not even get to normal rep weight without failing. Found the p90x ab disc which I loved to do circa 2013, and felt the burn for several days. Saturday Squats and deadlifts where locked and progress was good, just need to keep it up. I have some chalk coming in the mail that should help my dead lift's a bit.
Title: Re: Loopie's Log
Post by: adarqui on August 28, 2016, 04:26:09 pm

8/23/16 Tuesday BW=169.4
squat 2x185, 1x225, 0x245, 0x235
deadlift 1x185, 1x225, 1x245, 1x265

8/24/16 Wednesday BW=169.6
p90x abs

8/27/16 Saturday BW=168.6
squat 2x185, 1x225, 1x235, 3x5x235, 2x5x225
deadlift 3x185, 3x225, 3x5x245

8/28/16 Sunday BW=170.4
p90x abs

Tuesday's MSEM didn't happen could not even get to normal rep weight without failing. Found the p90x ab disc which I loved to do circa 2013, and felt the burn for several days. Saturday Squats and deadlifts where locked and progress was good, just need to keep it up. I have some chalk coming in the mail that should help my dead lift's a bit.

what you mean normal rep weight, you were failing? like even light lifts? are you uber burnt out or still sore af from deadlifting a bit ago?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 30, 2016, 01:21:15 am
Not sore or burnt out, just unable to perform. Just warming up felt heavy. Got pinned by 245.
When I feel like that I know it is time to quit and try again another time.
Title: Re: Loopie's Log
Post by: LBSS on August 30, 2016, 08:50:39 am
just unable to perform.

(https://11284-presscdn-0-40-pagely.netdna-ssl.com/wp-content/uploads/2014/10/Cialis.jpg)
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 30, 2016, 12:31:22 pm
Nice LBSS

Thanks for that.
Title: Re: Loopie's Log
Post by: LBSS on August 30, 2016, 03:43:42 pm
Nice LBSS

Thanks for that.

well, we don't always look to the most obvious solution. just doing my part.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 31, 2016, 12:07:41 am

8/30/16 Tuesday BW=168.6

squat 2x185, 1x225, 1x245. 6x240, 4x4x240
deadlift 3x185, 3x225, 5x245, 4x255

Best workout after my hiatus from lifting.

Peaks and valleys.
Title: Re: Loopie's Log
Post by: adarqui on August 31, 2016, 09:58:45 pm

8/30/16 Tuesday BW=168.6

squat 2x185, 1x225, 1x245. 6x240, 4x4x240
deadlift 3x185, 3x225, 5x245, 4x255

Best workout after my hiatus from lifting.

Peaks and valleys.

yup .. it can be rough HEH! having some great workouts/sessions, then having a bunch of sh*t ones.. can be so annoying.. but those great sessions usually follow a period of shitty ones .. the circle of training life.  :ninja:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 05, 2016, 12:51:59 pm
^^^ word!

9/4/16 Sunday BW=168.2

squat 2x185, 1x225, 1x235, 1x245, 4x240, 7x225, 7x225
deadlift 3x15, 3x225, 5x245, 3x5x255

Got some chalk for the first time in my life. Major life change. Had to call the insurance to see if it was a qualifying event.

It did not make the list, but still ranks tops in my book.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 07, 2016, 10:54:37 pm

9/5/16 Monday BW=

p90x abs

9/7/16 Wednesday BW=170.0

b-ball 1.0 hours
squat 2x185, 1x225, 1x235, 1x245, 5x255 MSEM
deadlift 3x185, 3x225, 1x245, 1x255, 5x275MSEM

Feeling a bit porky, I am at least 10 pounds over an ideal weight. Played basketball for the first time this year today and it wasn't half bad. My assumption was by this point My lungs would be burning and my legs would be jello. All in all I feel great. My back feels like pre-2013 normal. Deadlift and squat are going along great lately. This is the 9th work out since this summers vacation and progress has been steady. It has been years since I have been in the 170 range, If I can continue to lean out and keep my weight up I might just have something.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 11, 2016, 11:18:29 pm

9/9/16 Friday BW=168.6

b-ball 1.0 hours

9/10/16 Saturday BW=168.8

squat 2x185, 1x225, 1x235, 1x245, 0x240

9/11/16 Sunday BW=168.2

squat 2x185, 1x225, 1x235, 1x250, 5x245, 4x235, 0x235
deadlift 3x185, 3x225, 5x245, 5x255, 5x255

Saturday I had helped my nephew with installing a metal roof, squats where not happening. Tried again on sunday and 5x245 felt solid then just hit a wall.
235 felt heavier and I got pinned on the 3rd set. Blahhhhhh.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 16, 2016, 11:51:31 am

9/12/16 Monday BW=?
b-ball 1.0 hours


9/14/16 Wednesday BW=170.6
b-ball 1.0 hours
deadlift 3x185, 3x225, 1x245, 1x255, 1x275, 3x5x255
squat 3x185, 1x225, 1x245, 3x3x245


9/16/16 Friday BW=170.8
b-ball 1.0 hours

Feeling a little worn down this week. Wednesday didn't think I had anything in me, and was able to get a few good reps in.
Loving deadlifts lately. It hurts my p-chain so good.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 19, 2016, 06:17:45 pm
9/20/16 Monday BW=169.6

squat 2x185, 1x225, 1x245, 3x5x245, 3x245
deadlift 3x185, 3x235, 5x255, 2x5x265

Still feeling burned out this weekend. Made the time to lift today and was rewarded with more progress!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 26, 2016, 12:56:57 pm


9/22/16 Thursday BW=169.2

squat 2x185, 1x225, 1x245, 0x255


9/23/16 Friday BW=170.0

b-ball 1.0 hour


9/25/16 Sunday BW=169.4

squat 2x185, 1x225, 1x235, 1x245, 5x245, 4x245, 8x225, 8x225
deadlift 3x185, 3x235, 5x255, 3x5x265
bench 5x175, 5x185, 8x185, 6x185


9/26/16 Monday BW=169.6

b-ball 1.0 hour

Feeling a good kind of sore. Deadlifts are still wrecking me.
Title: Re: Loopie's Log
Post by: adarqui on September 26, 2016, 02:53:18 pm


9/22/16 Thursday BW=169.2

squat 2x185, 1x225, 1x245, 0x255


9/23/16 Friday BW=170.0

b-ball 1.0 hour


9/25/16 Sunday BW=169.4

squat 2x185, 1x225, 1x235, 1x245, 5x245, 4x245, 8x225, 8x225
deadlift 3x185, 3x235, 5x255, 3x5x265
bench 5x175, 5x185, 8x185, 6x185


9/26/16 Monday BW=169.6

b-ball 1.0 hour

Feeling a good kind of sore. Deadlifts are still wrecking me.

you use straps? i never used straps.. i think holding onto heavy weights is a bit draining regardless.. i remember farmer's walks with heavy db's (or my farmer's walk implements) would really wreck me.. kinda like a "holding on for dear life" feeling. heavy gripper crush attempts are also tough. lmao.

pc
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 27, 2016, 11:44:47 am
^^^^ no straps. Started using chalk recently and it has helped a lot. I have the grip strength of a school girl.

Farmer's walks would murder me.
Title: Re: Loopie's Log
Post by: LBSS on September 27, 2016, 02:24:22 pm
^^^^ no straps. Started using chalk recently and it has helped a lot. I have the grip strength of a school girl.

Farmer's walks would murder me. make me stronger.

fixt

or like high rep shrugs or kroc rows, if you don't want to or don't have space to do the walking part. even hanging from the bar for time.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 05, 2016, 11:38:51 pm
^^^^ True, true.


9/28/16 Wednesday BW=171.0

squat 2x185, 1x225, 1x225, 4x8x185


9/30/16 Friday BW=170.8

b-ball 1.0 hour


10/2/16 Sunday BW=170.2

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x245, 4x245 MSEM, 2x7x225
deadlift 3x185, 3x235, 5x260, 3x270
bench 5x185, 3x7x190


10/5/16 Wednesday BW=169.6

b-ball 1.0 hour
squat 2x185, 1x225, 1x240, 1x250, 4x250 MSEM, 7x205
deadlift 3x185, 3x235, 1x255, 1x275

Progress is slow, not a-lot of gas in the tank lately. Tonight I felt good through warm ups, but good reps in the 245-250 range in the squat rack was not happening.
Aside from being a bit on the chubby side, I am feeling good, nothing nagging just diet.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 09, 2016, 11:09:25 pm
10/9/16 Sunday BW=170.8

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x245, 4x250, 7x230, 7x230
deadlift 3x185, 3x235, 3x5x265
bench 5x185, 4x6x195

I was well rested today and felt more explosive then usual but was not focused on making progress. 250 went up easy-ish.

With as much room for improvement as I have I just need to get my mind straight.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 30, 2016, 09:15:29 pm


10/10/16 Monday b-ball 1.0 hour
10/12/16 Wednesday b-ball 1.0 hour
10/14/16 Friday b-ball 1.0 hour

10/15/16 Saturday BW=169.2

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x245, 0x245, 5x5x225
deadlift 3x185, 3x235, 2x5x255

10/17/16 Monday b-ball 1.0 hour
10/19/16 Wednesday squat 2x185, 2x205, 1x225, 5x225, 1x230
10/21/16 Friday b-ball 1.0 hour

10/26/16 Wednesday b-ball 1.0 hour
10/27/16 Thursday P90x abs

10/28/16 Friday BW=168.8
b-ball 1.0 hours

10/30/16 Sunday BW=169.8
squat 2x185, 1x225, 4x5x235, 4x235
deadlift 3x185, 3x235, 5x255, 2x5x265
bench 5x185, 2x6x195, 3x5x195

 Compiled the short list of work I have put in lately. Seems like I have played basketball at least twice this month, and got under the bar a couple of times. Just been trying to maintain the last few years. The last six months I can't even seem to do that. Motivation to improve is at a low point. Life has me constantly distracted.

My short term goal is to at least lift once a week, play ball and try to shake this funk.

Title: Re: Loopie's Log
Post by: Coges on October 30, 2016, 10:52:44 pm
Keep at it mate. I went through a similar time earlier and even just getting in the gym once or twice a week is enough so you're not too far away when the motivation returns.
Title: Re: Loopie's Log
Post by: adarqui on October 31, 2016, 04:40:46 pm
Keep at it mate. I went through a similar time earlier and even just getting in the gym once or twice a week is enough so you're not too far away when the motivation returns.

x2

alot of us on this forum have left training for extended periods of time.. it's definitely smart to try and get in at least 1-2 sessions per week, because your motivation will return at some point, that's pretty much a guarantee. obviously easier said than done.  :ninja:

it's happened to me alot.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 06, 2016, 09:53:28 pm
^^^^^ I feel the same way. Thanks for the encouragement.

I feel motivated when I can't lift and then when I can, not so much. go figure.


11/6/16 Sunday BW=169.6

squat 2x185, 1x225, 1x240, 3x240, 5x220, 5x220
deadlift 3x185, 3x235, 3x5x260
bench 5x185, 5x5x200

Played basketball 3 day last week. not feeling super rested.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 13, 2016, 12:28:03 am
11/7/16 Monday BW=?

b-ball 1.0 hour

11/12/16 Saturday BW=?

squat 3x185, 1x225, 1x235, 5x235, 4x235, 4x225, 5x225
deadlift 3x185, 3x235, 1x255, 1x265, 3x5x265
bench 3x185, 5x5x205

Barely did anything last week and feel good. Today was a little more encouraging in the weight room. Inching my way back.
 
Title: Re: Loopie's Log
Post by: adarqui on November 13, 2016, 12:18:01 pm
11/7/16 Monday BW=?

b-ball 1.0 hour

11/12/16 Saturday BW=?

squat 3x185, 1x225, 1x235, 5x235, 4x235, 4x225, 5x225
deadlift 3x185, 3x235, 1x255, 1x265, 3x5x265
bench 3x185, 5x5x205

Barely did anything last week and feel good. Today was a little more encouraging in the weight room. Inching my way back.

nice!!  :ibsquatting:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 21, 2016, 12:08:37 am
^^^ thanks Andrew!

11/14/16 b-ball 1.0 hour
11/16/16 b-ball 1.0 hour
11/18/16 b-ball 1.0 hour

11/20/16 Sunday BW=168.4
squat 3x185, 1x225, 1x240, 5x240, 7x225, 7x225
deadlift 3x185, 3x235, 5x265, 5x275, 5x275
bench 3x185, 3x210, 4x205, 5x205, 4x205

Played basketball three days last week, which has been feeling better lately. This weekend I have had a headache constantly and didn't get a chance to lift until sunday evening. To my surprise, weights were super solid. Deadlift's @ 275 were the best yet.
Next week I will probably only get in basketball once. Weights every 7-8 days have been refreshing.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 04, 2016, 11:53:32 pm
11/21/16 Monday BW=?
b-ball 1.0 hour

11/25/16 Friday BW=170.0
jump squat 5x45, 5x95
squat 5x135, 3x185, 1x225, 1x245, 5x245, 2x7x230
deadlift 3x225, 1x255, 5x265, 2x5x275

11/27/16 Sunday BW=170.4
bench 3x185, 1x205, 1x215, 5x205, 4x205, 3x5x200, 18x155

11/28/16 Monday
11/30/16 Wednesday
12/2/16 Friday
b-ball 1.0 hours

12/3/16 Saturday BW=168.4
squat 3x185, 1x225, 1x245, 5x235, 3x235

12/4/16 Sunday BW=169.2
deadlift 3x235, 1x265, 1x275, 4x5x275
bench 5x135, 3x185, 4x6x195

Still grinding, Finding more explosiveness a little more often lately. My weight hasn't changed much but my comp is getting better.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 23, 2016, 09:41:14 pm

12/5/16 b-ball 1.0 hour
12/7/16 b-ball 1.0 hour
12/12/16 b-ball 1.0 hour
12/14/16 b-ball 1.0 hour
12/16/16 b-ball 1.0 hour

12/18/16 Sunday BW=170.0

jump squat 5x45, 5x95
squat 2x185, 1x225, 0x235,2x225
Deadline 3x185, 3x235, 5x255, 4x5x265
Bench 3x185, 4x6x195, 5x195

12/22/16 Thursday BW=171.8

squat 5x5x185
bench 5x5x185
row 5x5x95
P90X abs

Dragging this month. Need more mobility work. Getting time that I can focus my mind to lift has not been available, so weights have gotten super sloppy. Planning on resetting and getting a 5x5 routine in more frequently.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 27, 2016, 12:10:19 pm

12/24/16 Saturday BW=173.8
squat 5x5x190
ohp 5x5x65
deadlift 1x5x235

12/26/16 Monday BW=171.8
squat 5x5x195
bench 5x5x190
row 5x5x105

Trying to get at it more often. Dropped weight, and will work on building back up with increased volume. so far so good.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 31, 2016, 10:26:35 pm

12/29/16 Thursday BW=174.0

squat 5x5x200
ohp 5x5x70
deadlift 1x10x240
p90x abs

12/31/16 Saturday BW=171.8

squat 5x5x205
bench 5x5x195
row 5x5x110

Ended the year with a little momentum. In the last two weeks I have focused on mobility and my lifts are feeling solid again. The volume is helping also.
Title: Re: Loopie's Log
Post by: adarqui on December 31, 2016, 11:53:24 pm

12/29/16 Thursday BW=174.0

squat 5x5x200
ohp 5x5x70
deadlift 1x10x240
p90x abs

12/31/16 Saturday BW=171.8

squat 5x5x205
bench 5x5x195
row 5x5x110

Ended the year with a little momentum. In the last two weeks I have focused on mobility and my lifts are feeling solid again. The volume is helping also.

yessss!!!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 02, 2017, 10:58:06 pm
^^^^ thanks, small victories.

1/2/17 Monday BW=171.2

squat 5x5x210
ohp 5x5x75
deadlift 1x10x245

Feeling good on my lifts. I will keep working my hip mobility daily.
Hitting deadlifts for only one set every other workout makes them feel awesome.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 10, 2017, 09:45:00 pm
1/4/17 Wednesday BW=?
b-ball 1.0 hour

1/5/17 Thursday BW=172.4
squat 5x5x215
bench 5x5x200
row 5x5x115

1/6/17 Friday BW=?
b-ball 1.0 hour

1/7/17 Saturday BW=172.0
squat 5x5x220
ohp 5x5x80
deadlift 1x10x250

1/9/17 Monday BW=?
b-ball 1.0 hour

1/10/17 Tuesday BW=172.4
squat 5x5x225
bench 4x5x205, 3x205
row 5x5x120

My volume is going up and I am feeling more locked in. 205 was doable on the bench until the last set, then I start remembering what its like to try to shimmy out from under a bar stuck on my chest. Might of got 4 but no way 5. It feels good to still be plugging along with no hint of injury, gives me motivation to get more serious.

Title: Re: Loopie's Log
Post by: adarqui on January 11, 2017, 01:47:04 am
1/4/17 Wednesday BW=?
b-ball 1.0 hour

1/5/17 Thursday BW=172.4
squat 5x5x215
bench 5x5x200
row 5x5x115

1/6/17 Friday BW=?
b-ball 1.0 hour

1/7/17 Saturday BW=172.0
squat 5x5x220
ohp 5x5x80
deadlift 1x10x250

1/9/17 Monday BW=?
b-ball 1.0 hour

1/10/17 Tuesday BW=172.4
squat 5x5x225
bench 4x5x205, 3x205
row 5x5x120

My volume is going up and I am feeling more locked in. 205 was doable on the bench until the last set, then I start remembering what its like to try to shimmy out from under a bar stuck on my chest. Might of got 4 but no way 5. It feels good to still be plugging along with no hint of injury, gives me motivation to get more serious.

you bench with no safeties? :o

it's funny, i'm so 'defensive' (or wimpy), i could never do that.
Title: Re: Loopie's Log
Post by: LBSS on January 11, 2017, 02:25:21 am
i've never benched with safeties, although if i'm going heavy for max reps i'll get someone to spot. if you work out at home that's obviously a bit more difficult. iirc loopie's kids are a bit young to be helping him with 205!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 12, 2017, 11:04:49 pm
^^^^ Yeah they are not helping. It has only happened twice, and IIRC you lay the bar on your chest and push up on one side until it hits the ground. Then simply shimmy out, no pride needed.

1/12/17 Thursday BW=172.8

squat 1x245, 5x5x230
ohp 5x5x85
deadlift 1x10x255

I will play some ball tomorrow, my legs should be getting back under me by now.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 14, 2017, 11:18:10 pm
1/13/17 Friday BW=?
b-ball 1.0 hour

1/14/17 Saturday BW=171.2

squat 5x5x235
bench 5x5x205
row 5x5x125

Watched the seahawks get destroyed by ATL, Just wish Devin Hester could have run one all the way back. That would have made my day.
Got my 205 with out issue today, but 5x5 will get challenging at 210 and above. Squats still are feeling locked.

Saw a video of me playing with the kids on the trampoline from 2013 @ 160lbs. I looked jacked! fast forward to 2017 and I don't. The extra 11 lbs are probably pure fat. Wake up call, need to improve diet.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 27, 2017, 02:58:03 pm

1/26/17 Thursday BW=169.2

squat 2x185, 1x225, 1x240, 5x235, 4x3x235
ohp 5x5x85
deadlift 1x5x255



1/27/17 Friday BW=168.6

b-ball 1.0 hour

caught the flu last week, not fun at all. Then went to idaho for a funeral.

Tried to get back at it and it was rough.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 30, 2017, 11:39:04 am

1/28/17 Saturday BW=168.2
 Squat 225 x 5,5,5,4,5
 Bench 5x5x185

1/30/17 Monday BW=169.2

 B-ball 1.0 hour

Lightened up the bar a little bit more on Saturday and it was still rough. Felt better playing basketball today though.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 01, 2017, 10:43:19 am

1/31/17 Tuesday BW=168.8

jump squat 5x45, 5x95
squat 5x5x225
ohp 5x5x90
deadlift 1x5x260


2/1/17 Wednesday BW=168.6

b-ball 1.0 hour

Still crawling back. It is amazing that a little flu and 10 days off can hit me so hard.
Title: Re: Loopie's Log
Post by: vag on February 02, 2017, 05:07:34 am
Don't stress about it too much. The drop seems gigantic when you are the one striving to get back, but it is not that bad really if you look at it 'objectively', give it one more week and you'll be back where you stopped.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 03, 2017, 12:19:32 pm
^^^^ Thanks Vag, I know this is mostly mental. Peaks and valleys.

2/2/17 Thursday BW=167.8

jump squat 5x45, 5x95
squat 2x185, 5x5x230
bench 5x5x190
row 5x5x100


2/3/17 Friday BW= 168.8

b-ball 1.0 hour

Basketball is still been jello leg running lately, but squats felt better last night. Progress!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 08, 2017, 11:10:21 am

2/4/17 Saturday BW=167.0

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x245, 5x5x235
ohp 5x5x95
deadlift 1x5x265


2/7/17 Tuesday BW=169.4

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x245, 5x5x240
bench press 3x5x195, 2x3x195
row 5x5x105

Got my squat back to where I was mid January and added 5 pounds, still struggling with bench press, my right shoulder was stiff and didn't want to warm up. Might be a few more weeks before I can get 5x5x205. No basketball this week thus far and I am ok with it.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 12, 2017, 01:08:41 pm
2/9/17 Thursday BW=170.6

jump squat 5x45, 5x95
squat 5x5x245
ohp 5x5x100
deadlift 3x185, 3x235, 1x255, 0x270


2/10/17 Friday BW=?

b-ball 1.0 hour


2/11/17 Saturday BW=169.6

squat 5x1x250
bench press 5x5x195
barbell row 5x5x110

This week was pretty good, got 5x5x245 pretty easy. My mind was off that day but my body pulled through. Deadlift has suffered, I was looking to pull 5 reps at 270 and could not even budge it. My body was still wreck on saturday, so 250 on squat was not happening. My right arm is still not feeling the bench press but I was able to get 5x5x195.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 15, 2017, 04:12:15 pm
2/13/17 Monday BW=169.6

b-ball 1.0 hour

2/14/17 Tuesday BW=169.8

jump squat 5x45, 5x95
squat 1x225, 1x250,2x5x250, 3x3x250
ohp 5x5x105
deadlift 1x5x270

2/15/17 Wednesday BW=170.2

b-ball 1.0 hour

Felling great last night, motivation was low but got myself to the squat rack. Went from 5 today reps at 250 to 20 total reps. I was a little gassed to get the full 25, but it felt like major progress since Saturday. Deadlift has not been locked in either the last few weeks, but it clicked back in yesterday. Played ball less then 8 hours after work out and my legs felt boss. I need more of this in my life.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 20, 2017, 12:54:12 pm

2/17/17 Friday BW= 168.0

B-ball 1.0 hour
Squat 2x185,1x225,1x250,3x250


2/19/17 Sunday BW=167.6

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x250, 5x5x250
bench 4x185, 1x200, 5x5x200
row 5x5x115

I had a great week but my workout schedule got messed up. Tried to squat 250 on friday but it was not going to happen. Sunday things finally came together 5x5x250 happened, reps felt strong and solid. Got my bench back to 200. progress.
Title: Re: Loopie's Log
Post by: LBSS on February 20, 2017, 12:54:50 pm
 :highfive: :highfive: :highfive:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 22, 2017, 05:04:20 pm
^^^^ thanks man!


2/21/17 Tuesday BW=169.6

jump squat 5x45, 5x95,
squat 2x185, 1x225, 1x255, 2x4x255, 3x255, 2x255, 0x255
ohp 5x5x110
deadlift 1x5x275

255 felt a lot better than I thought it would this week. Feeling beastly just getting in solid strong reps. I need to up my volume on deadlift's as they feel stale, but that may be more then I can manage currently.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 27, 2017, 07:47:33 pm

2/23/17 Thursday BW=168.4

squat 2x185, 1x225, 1x245, 1x255, 5x3x255
bench press 3x185, 1x205, 3x205, 4x4x205
row 5x5x120


2/26/17 Sunday BW=169.2

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x245, 1x255, 5x5x255
ohp 5x5x115


2/27/17 Monday BW=168.8

b-ball 1.0 hour

255 has gotten easier this last week. 3 reps were solid on Thursday and got the 5x5 on Sunday. Didn't feel beastly or motivated but it happened, so I will step it up to 260 and give it a go tomorrow. My calf locked up on me this morning while playing basketball, It has taken stretching and smashing to get it to ok. Hopefully I will head the warning and give it the love it deserves. My right hamstring is also asking for love also, as always.
Title: Re: Loopie's Log
Post by: LBSS on February 28, 2017, 12:21:42 am
when was the last time you tested 1RM for the squat? my guess is your signature is out of date now if you're hitting 255x5x5.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 06, 2017, 01:17:40 pm
^^^ Not sure currently, it has definitely gone up. I will have to give it a go one of these days and find out. Hopefully close to 300, or so says the 1rm calculator.

3/1/17 Wednesday BW=?

B-ball 1.0 hour

3/3/17 Friday BW=169.4

B-ball 1.0 hour

3/5/17 Sunday BW=169.2

squat 2x185, 1x225, 1x245, 1x260, 2x4x260, 2x3x260, 1x260
bench press 3x185, 1x205, 4x5x205, 4x205
row 5x5x125

3/6/17 Monday BW=169.6

b-ball 1.0 hour

Took it easy last week, and only played basketball. By Friday I felt like an all-star, better then I have in ages. Finally lifted again on Sunday and 260 felt good, I didn't have the capacity to get 5 reps, but it was solid. One rep shy on my bench @ 205 for 25 reps. Even racked it waited 10 seconds then got pinned.
Title: Re: Loopie's Log
Post by: LBSS on March 06, 2017, 10:41:42 pm
#winning

next time you hit a snag come back and look at your recent entries.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 23, 2017, 03:17:51 pm
3/8/17 Wednesday

b-ball 1.0 hour


3/10/107 Friday

b-ball 1.0 hour


3/12/17 Sunday BW=169.4

squat 1x245, 1x260, 5x260, 2x260, 3x3x245
ohp 4x120, 5x120, 3x4x120


Monday 3/13/17

b-ball 1.0 hour


Friday 3/17/17

b-ball 1.0 hour


3/20/17 Monday BW=170.4

b-ball 1.0 hour
Squat 2x185, 1x225, 5x5x230
Bench 5x5x185
Row 5x5 110


3/22/17 Wednesday BW=172.2

b-ball 1.0 hour
squat 2x185, 1x225, 1x235, 4x5x235
ohp 5x5x105
deadlift 3x185, 3x235, 5x250


I am back to my slacking ways. This month I have had no motivation, and there is always something more important going on.
Made the time this week so far. Had to drop weight the weight and just get back at it.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 27, 2017, 05:31:20 pm
3/24/17 Friday

b-ball 1.0 hour


3/26/17 BW=171.0

jump squat 5x45, 5x95
squat 2x185, 1x225, 5x5x235
bench 5x5x195
row 5x5x115


3/27/17 Monday BW=170.4

b-ball 1.0 hour


End of the week got busy and had to stay away from weights. Felt worn out. Saturday I warmed up for squats and got pinned on rep 2 @ 235. Sunday was better.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 31, 2017, 10:29:45 am

3/28/17 Tuesday BW=170.2

Jump squat 5x45, 5x95
 Squat 2x185, 1x225, 1x245, 5x5x240
 Ohp 5x5 110
 Deadlift 3x185, 2x235, 5x255


3/29/17 Wednesday BW=171.4

B-ball 1.0 hour


3/31/17 Wednesday BW=171.4

B-ball 1.0 hour


Had it in my head I would lift Thursday night but flaked on it. Hammies are sore and tight lately. There were flashes during the week of energy but felt mostly tired. Blah.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 10, 2017, 12:16:52 pm

4/3/17 Monday BW=170.4

b-ball 1.0 hour


4/7/17 Friday BW=171.4

B-ball 1.0


4/8/17 Saturday BW=171.0

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x235, 4x5x235, 1x235
bench 5x5x195
row 5x5x115

No basketball this week, so hopefully I can catch up on some sleep and recover better. Lifting weights as sporadically as I have been lately has left me sore. Need more focus.
 
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 14, 2017, 01:21:38 pm

4/10/17 Monday BW=170.0

jump squat 5x45, 5x95
squat  1x225, 1x235, 5x5x235
ohp 5x5x95
deadlift 3x185, 3x235, 5x255


4/13/17 Wednesday BW=170.6

jump squat 5x45, 5x95
squat 1x225, 1x240, 5x5x240
bench press 5x5x200
row 5x5x120

still taking it easy. tried some jumps before it started down pouring and I am pretty much glued to the ground. Need to really straighten up my diet. Lifts are feeling good, my bench press is locked in lately.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 17, 2017, 11:01:56 am

4/15/17 Saturday BW=171.4

jump squat 5x45, 5x95
squat 1x225, 1x245, 5x245, 4x245, 5x245, 3x245, 3x245
ohp 5x5x100
deadlift 3x185, 3x235, 5x260


4/17/17 Monday BW=171.8

b-ball 1.0


still chipping away, my capacity is a bit higher this week. 245 still feels heavy but not unmanageable. Progress.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 24, 2017, 11:01:51 am
4/18/17 Tuesday BW=170.0

squat 2x185, 1x225, 1x245, 5x5x245


4/19/17 Wednesday BW=?

B-ball 1.0 hour


4/21/17 Friday BW=169.2

B-ball 1.0 hour


4/22/17 Saturday BW=169.2

 Jump squat 5x45 , 5x95
 Squat 2x185, 1x225, 1x250, 1x250
 Bench 3x5x205, 2x4x205
 Row 5x5x125


4/23/17 Sunday bw=169.4

 Jump squat 5x45, 5x95
 Squat 2x185, 1x250, 1x250, 3x5X225
 Ohp 5x5x105
 Deadlift 3x185, 3x235, 1x255, 5x265


4/24/17 Monday BW=171.6

b-ball 1.0 hour


Last week 245 didn't feel bad, and by Friday I was feeling great. My hand was back up to rim level and I was moving awesome.
This weekend I tried for 250 but really couldn't get it to move. Eased back and will give it another shot this week.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 26, 2017, 12:40:25 pm

4/25/17 Tuesday BW=171.0

squat 2x185, 1x225, 1x245, 1x255, 5x5x250
bench 2x185, 1x210, 5x5x210
row 5x5x130


4/26/17 Wednesday BW=171.6

b-ball 1.0 hour


Back at it! Had a great day yesterday. To cap it off weights felt strong. 250 on the squat felt impossible to lift for reps last weekend, then bam 5x5. Bench has been creeping back up slowly, but it was 2013 last time I got reps @ 210+. Rows have not been easy, but it seems like I am ready for my big boy panties with 135 next workout. Big progress, just need to keep my motivation up and get it.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 01, 2017, 04:12:55 pm

4/28/17 Friday BW=169.4

B-ball 1.0 hour


4/30/17 Sunday BW=169.0

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x245, 1x255, 2x3x255, 2x255, 2x3x255
ohp 5x5x110
deadlift 3x185, 3x235, 1x255, 5x270

Got kind of a weird split going but I have not had the gas to lift again on Thursday lately. 255 is heavy, but feeling relatively explosive. Just missed 5x3x255.
Should be able to get my reps up this week.



Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 10, 2017, 03:58:36 pm


5/3/17 Wednesday BW=170

squat  1x225, 1x245, 1x255, 3x255, 2x255, 1x255


5/5/17 Friday BW=170.2

b-ball 1.0 hour


5/8/17 Monday BW=169.6

b-ball 1.0 hour


5/9/17 Tuesday BW=168.6

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x245, 1x245, 5x5x225
ohp 5x5x115
deadlift 3x185, 3x235, 1x265, 5x275


5/10/17 Wednesday BW=168.2

b-ball 1.0 hour


Haven't logged this month. 255 on squats has been slow reverse progress. Couldn't get the time together to give it a solid go last week. Yesterday was a bit demotivating as 225 felt like 250. Positive side is my deadlift feels better. I will just keep cracking, I like to think my strength is playing a bit of hide and seek.
 

Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 12, 2017, 10:29:47 am

5/11/17 Thursday BW=170.0

jumps squat 5x45, 5x95
squat 2x185, 1x225, 5x235, 5x245, 4x255
bench 3x185, 3x205, 5x5x195
row 3x5x135


5/12/17 Friday BW-170.2

b-ball 1.0 hour

Felt super lazy yesterday, Tried to come up with a solid excuse to slack off. Once I got under the bar I felt a bit better. Got in a few reps with 255. Just 2 days ago that felt impossible. still working towards 5x5. Also I have not tried bench press this month after taking my son to the skate board park and landing hard on my wrist. Its getting better but felt best not to push it.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 15, 2017, 03:47:15 pm

5/14/17 Sunday BW=168.2

jump squat 5x45, 5x95
squat 1x225, 1x245, 1x255, 2x3x255, 3x2x255
ohp 4,5,4,4,4x120
deadlift 2x235, 1x265, 5x280



5/15/17 Monday BW=168.6

b-ball 1.0 hour

Ended up doing some manual labor in the yard on Saturday, but got In my lifts on Sunday morning. Got more reps in with 255 then Thursday so still progressing. I don't feel particularly strong or explosive lately.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 22, 2017, 11:08:06 am

5/16/17 Tuesday BW=168.8

jump squat 5x45, 5x95
Squat 2x185, 1x225, 1x245, 1x255, 0x255
Bench 2x185, 2x200, 2x200


5/17/17 Wednesday BW=?

b-ball 1.0


5/20/17 Saturday BW=170.8

jump squat 5x45, 5x95
Squat 2x185, 1x225, 1x245, 3x5x250, 1x250
Deadlift 3x185, 3x235, 3x255, 3x275, 3x285


5/22/17 Monday BW=170.2

b-ball 1.0 hour

Another disappointing week. Tuesday I couldn't move any weight. My wrist is still bothering me, so bench is getting cut for more healing. Felt better by sunday, but still not breaking any new ground on 255.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on May 30, 2017, 01:22:44 am

5/24/17 Wednesday BW=?

b-ball 1.0 hour

5/25/17 Thursday BW=169.4

squat 2x185, 1x225, 1x245, 1x255, 1x265, 1x275. 1x285
deadlift 2x235, 1x255, 1x275, 1x295, 1x305

5/26/17 Friday BW=?

b-bal 1.0 hour

5/29/17 Monday BW=171.4

squat 1x225, 1x245, 2x255, 4x3x245
deadlift 3x235, 3x275, 3x5x275

Been waiting for my motivation to return. it took a while. I did max out last week. 285# squat and 305# dead.
Deadlifts felt great tonight. squats are still not there yet.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 08, 2017, 05:04:04 pm

6/2/17 Friday BW=170.0

B-ball 1.0 hour


6/5/17 Monday BW=169.6

b-ball 1.0 hour


6/7/17 Wednesday BW=169.2

B-ball 1.5 hours


Caught the crud the end of may and still have not totally shaken it. Been playing a little bit of basketball, but have not had it in me to touch a weight. Hoping to be getting closer to 100% come this weekend and get back at it.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 12, 2017, 11:56:08 am

6/9/17 Friday BW=169.8

b-ball 1.0 hour


6/11/17 Sunday BW=167.6

box squat 5x185, 5x205, 5x215, 5x215, 1x215
Deadlift 3x185, 5x235, 5x235, 5x25


6/12/17 Monday BW= 169.2

b-ball 1.0 hour

Still feeling not right. This is the longest something has been nagging me that I can remember.
weights felt impossible.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 16, 2017, 10:42:40 am

6/14/17 Wednesday BW=171.4

b-ball 1.0 hour


6/15/17 Thursday BW=169.6

jump squat 5x45, 5x95
squat 2x185, 3x5x225
deadlift 3x185, 3x235, 3x5x255
calf raise 90# 3x20


6/16/17 Friday BW=169.4

b-ball 1.0 hour


Motivation level at 0. I have no interest in lifting. Drug myself out to do some mobility work and ended up getting a few reps in.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 21, 2017, 10:37:48 am

6/17/17 Saturday BW=169.8

trap bar deadlift 5x235, 5x255, 4x5x275
Squat 2x185, 3x7x225


6/19/17 Monday BW=170.0

b-ball 1.5 hours


6/20/17 Tuesday BW=171.4

Trap bar deadlift 3x235, 1x255, 5x5x280
Squat 2x185, 3x8x225


6/21/17 Wednesday BW=170.4

b-ball 1.0 hour


Last Friday night I picked up trap bar to add to the garage gym. Pretty awesome as I have wanted one for years but was too cheap to pay freight to have one shipped. Used it a couple of times now and I like the movement.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 26, 2017, 02:17:02 pm

6/22/17 Thursday BW=168.4

trap bar deadlift 3x235, 1x255, 5z5x285
squat 2x185, 3x8x230


6/23/17 Friday BW=?

b-ball 1.0 hour


6/25/17 Sunday BW=168.4

trap bar deadlift 3x235, 1x275, 5x5x290
squat 3x185, 1x225, 3x5x235


6/26/17 Monday BW=170.2

b-ball 1.0 hour

feeling the booty soreness in a good way lately. Last day of basketball for the school year today, I should be recovered in a few weeks lol.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 30, 2017, 11:10:29 am

6/29/17 Thursday BW=171.4

trap bar deadlift 3x235, 1x255, 1x275, 5x5x295
squat 2x185, 1x225, 5x235, 2x3x235

no more basketball, but with summer here I need to get me sleep in check. Diet is also super loose. need to tighten it up.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 03, 2017, 12:11:13 am
7/2/17 Sunday BW=168.8

jump squat 5x45, 5x95
Squat 1x225, 3x235, 3x5x235
Trap bar deadlift 3x235, 1x275, 3x5x300

Squats are not getting any easier. Deadlift is improving.
Need to stay more focused.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 16, 2017, 06:41:32 pm

7/6/17 Thursday BW=168.2

Trap bar deadlift 3x235, 1x275, 5x5x305


7/9/17 Sunday BW=169.2

Low rim dunks
trap bar deadlift 1x275, 1x305, 3x3x310
Squat 3x185, 3x225, 3x25


7/16/17 Sunday BW=170.0

jump squat 5x45, 5x95
squat 2x185, 1x225, 5x5x225
trap bar deadlift 3x185, 3x235, 3x8x275


Got some more low rim dunks in last week also. I jump horribly with a ball, and have not practiced lobs in years. It is a horribly sad sight  I am sure. Been at the same job for years and made a switch last week. should be for the better but it leaves some things up in the air. Feel like I barely train as it is, hopefully this doesn't give me more excuses.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 31, 2017, 05:47:10 pm

7/22/17 Saturday BW=168.0

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x235, 5x5x230
trapbar deadlift 3x185, 3x235, 3x8x280

7/31/17 Monday BW=167.4

jumps ~ 35
squat 2x185, 1x225, 3x5x235
trapbar deadlift 3x185, 3x235, 3x8x285

This month has seemed unproductive. New job has me on my feet walking much more then the last, plus the new schedule has deflated my motivation.
It did feel good to get under the bar, have to keep that in mind.
Title: Re: Loopie's Log
Post by: adarqui on July 31, 2017, 06:40:40 pm

7/22/17 Saturday BW=168.0

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x235, 5x5x230
trapbar deadlift 3x185, 3x235, 3x8x280

7/31/17 Monday BW=167.4

jumps ~ 35
squat 2x185, 1x225, 3x5x235
trapbar deadlift 3x185, 3x235, 3x8x285

This month has seemed unproductive. New job has me on my feet walking much more then the last, plus the new schedule has deflated my motivation.
It did feel good to get under the bar, have to keep that in mind.

productive or not, you're still getting these sessions in .. which is more effective than what i've done several times: fall off & just ditch everything, and end up detraining completely.

it's interesting how our psychology always comes into play .. I mean, your squat isn't progressing but you made some progress on deadlift, you're still training - thus not detraining .. so, you're still "hanging on" while in a down phase, which allows you to be much better prepared for the next up phase.

just keep maintaining & pushing when you can, but then really take advantage of your upswings.

also cool with the dunks. people with freak verts off dribble always amaze me, especially when it looks like they aren't relying on arm swing at all.. just looks insane.

peace!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 03, 2017, 02:36:49 pm
Thanks man  :highfive:

Just need to keep pushing through the valley.
Title: Re: Loopie's Log
Post by: LBSS on August 17, 2017, 04:18:37 am
bump
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 20, 2017, 12:29:44 pm

Still kicking lol. Oddly enough I am slowly marching forward.


8/5/17 Saturday BW=168.0

jumps ~ 40
barbell lunge 5x135, 4x5x185
bench 6x135, 5x185, 3x6x185
pull up BW 4x8


8/7/17 Monday BW=167.6

jump squat 5x45, 5x95
squat 2x185, 1x225, 3x3x240, 5x225
trapbar deadlift 3x235, 3x275, 3x8x290


8/12/17 Saturday BW=167.6

jumps ~ 40
lunge 3x185, 5x5x190
bench 5x5x190
pull up 10, 8, 8, 8


8/14/17 Monday BW=169.8

squat 2x185, 1x225, 1x240, 3x240, 5x240, 5x240, 4x240
trapbar deadlift 3x235, 1x275, 3x8x295


8/19/17 Saturday BW=170.0

jumps ~ 30
lunge 4x135, 1x185, 4x5x195
bench 5x5x195


My trapbar deadlift is coming along and my wrist and bench are feeling mint. new schedule keeps me from even thinking of lifting 4 days a week, so no catholic guilt. Starting in sept I will be limited to once a week basketball. but definitely looking forward to it.
 
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 22, 2017, 12:35:36 am

8/21/17 Monday BW=169.8

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x245, 1x255, 1x265, 1x245
trapbar deadlift 1x235, 1x275, 3x295, 3x315, 3x325

still slugging along. Trap bar triples felt pretty awesome tonight!
Title: Re: Loopie's Log
Post by: LBSS on August 22, 2017, 02:18:41 am
nearly 2x bw trap bar DLs for reps is nice.  :strong:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 28, 2017, 07:53:02 pm
^^^^^ Thanks man  :highfive:

8/28/17 Monday BW=172.4

jumps ~30
trapbar deadlift 3x235, 1x275, 4x8x300
bench 3x185, 1x200, 3x5x200, 2x4x200
squat 2x185, 1x225, 3x240, 3x240

Lots of responsibilities this week and very little lifting weights.
Slow and steady progress on everything but squats, so nothing new. Still feeling great though, shot around a bit today, no injuries or nagging issues!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 03, 2017, 04:18:54 pm
9/2/17 Saturday BW=171.0

jumps ~35
bench 2x185, 5x5x200


9/3/17 Sunday BW=171.6

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x240, 5,5,3,5,5x210
trapbar deadlift 3x235, 1x275, 3x8x305

Still regressing in the squat. Few more pounds on the trap bar.
pretty sure I have actually jumped 6 weeks in a row. My low rim lob dunk is not too shabby.
Title: Re: Loopie's Log
Post by: LBSS on September 04, 2017, 07:46:01 am
pretty sure I have actually jumped 6 weeks in a row. My low rim lob dunk is not too shabby.

vid?
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 10, 2017, 09:44:59 pm

^^^^ I thought about it, but it passed quickly lol.

9/10/17 Sunday BW=170.8

jumps ~20
squat 2x185, 1x205, 1x215, 3x5x215
bench 1x185, 3x205, 2x5x205, 4x205
trapbar deadlift 3x235, 3x5x275

nothing felt right today. did my mobility and couldn't get my left hip flexor to loosen up. Seems like the trapbar deadlift is making me tight. Need to work that joint daily.

Had hoped to play all on monday, but my schedule messed it up. hopefully Wednesday.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 15, 2017, 09:41:50 pm

9/13/17 Wednesday BW=171.4

b-ball 1.0 hour
bench 3x185, 5x205, 5x205, 3x4x205
row 3x5x135

9/14/17 Thursday BW=169.4

paused squat 5x185, 5x195, 5x205, 5x195, 7x185
deadlift 3x185, 3x235, 3x8x235

went back to paused squat and regular deadlift for a change. Spent some quality time on my hip flexor and that helped. Played full court for about an hour and could taste blood in my mouth. slow and steady.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 24, 2017, 04:07:26 pm

9/17/17 Sunday BW=170.2

Deadlift 3x5x245
Bench 5x135, 3x185, 3x205, 4x205, 5x205, 3x205, 6x185         
Pull up BW 2x3


9/20/17 Wednesday BW=169.0

B-ball 1.0 hour


9/21/17 Thursday BW=169.6

Paused squat 2x185, 1x205, 5x210, 5x215, 5x210, 5x205
Bench 3x185, 1x205, 3x5x205, 2x4x205
Trap bar deadlift 3x185, 3x235, 5x275, 5x285, 5x295


9/23/17 Saturday BW=170.4

Deadlift 3x185, 1x225, 5x245, 5x255, 5x255, 5x255
Reverse hyper 10, 12+5#, 12+5#
Decline abs pin 6. 20+5# , 15+5#, 15+5#


9/24/17 Sunday BW=170.8

Bench 3x185, 4x205, 5x205, 4x205, 6x185
Row (cali gym) 8x70, 8x70, 8x70
Decline abs pin 6. 20, 20

Getting behind at logging, but I have been getting back to work. Got access to a new gym a couple days a week. Feeling stronger already.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 04, 2017, 09:56:36 am
 
9/27/17 Wednesday
               
B-ball 1.0


9/28/17 Thursday
             
Squat 2x185, 1x205, 1x220, 1x225, 1x230, 1x235
Bench    3x185, 3x5x205


9/30/17 Saturday BW=171.8

Deadlift 1x225, 1x245, 5x255,   
Pull up BW 8,5, 5
Hang clean and press 95# 8, 8, 5


Sunday   10/1/17 BW=172.2

Bench 2x185, 4x205,5x205. 4x205, 4x205
Row 70# 8,8,8
Ab decline bw 10,5
Reverse hyper BW 10, 10, 10


10/4/17 Wednesday BW=171.2

B-ball 1.0 hour

Slightly tweaked my back last Saturday on a week I was already taking it easy. Should be able to take it slow for a bit and be 100 soon.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 21, 2017, 04:42:13 pm

10/11/17 Wednesday BW=168.8

Paused squat 5x165, 5x185, 5x195, 5x200
Bench 3x185, 5x5x205


10/14/17 Saturday BW=170.0

paused squat 5x135, 5x185, 5x205, 5x205, 5x205, 5x205.
Decline ab 6. +4x25, +4x25
Reverse hyper +5x15, +5x15


10/15/17 Sunday BW=170       

Bench 2x185, 5x205, 4x210, 3x210, 3x210, 7x185
Row barbell 5x135, 5x135, 5x135
Decline abs +7x20, +7x25, +7x25


10/21/17 Saturday BW=168.4

Paused squat 5x135, 2x185, 3x205, 5x205, 5x205, 5x205, 5x205.
Decline ab +7x25, +7x25
Reverse hyper +5x20, +5x20

Been taking it easy. Started up some core work and ditched the lifting belt, and 2.5# plates. Been walking a lot more lately and limiting sugar. Really feeling better and I have lost a few pounds. My motivation to actually make progress is at 0%. So I am going to lock it into cruise control for a bit.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 04, 2017, 04:02:54 pm

10/22/17 Sunday BW=167.4   
     
Bench 3x185, 4x205, 3x205, 6x185, 7x185, 6x185     
Pull bw 8, 8, 8


10/25/17 Wednesday Bw=167.8

B-ball 1.0


10/28/17 Saturday BW=168.8

Paused squat 5x205, 5x205, 5x205, 8x185
Reverse hyper +5x20, +5x20


10/29/17 Sunday BW=167.6

Bench 6x185, 6x195, 6x195, 7x185, 7x185
Decline abs +7x30, +7x30, +7x20
Row 8x65, 8x65, 8x65


11/1/17 Wednesday BW=167.0

B-ball 1.0


11/4/17 Saturday BW=168.8

Paused squat 2x185, 1x225, 3x225, 3x225, 3x225, 1x225
Leg press 8x225, 10x225, 10x225

Not getting a better, but still feeling pretty good and plugging along in limb mode.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 18, 2017, 04:59:42 pm

11/5/17 Sunday BW=167.6

Bench 5x205, 5x205, 3x205, 8x185, 5x185.
Decline abs +7x35, +7x25, +7x20
Pull up BW 7,  7,  7


11/8/17 Wednesday BW=168.4   
   
B-ball 1.0 hour


11/11/17 Saturday Bw=168.6

Paused squat 2x185, 1x225, 3x225, 7x205, 7x205
Reverse hyper +10x15,  +10x15
Leg press 15x270, 15x270


11/12/17 Sunday BW=169.6   
     
Bench 2x185, 5x205, 5x205, 4x205, 5x195, 5x195 
Decline ab +10x30, +10x30


11/15/17 Wednesday BW=169.6


b-ball 1.0 hour


11/18/17 Saturday BW=171.6

paused squat 2x185, 1x225, 3x225, 4x225, 3x225, 8x195


Still mucking about. far from making progress but not falling off the map yet.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 16, 2017, 04:39:40 pm

11/19/17 Sunday BW=170.4

Pull up  wide grip 7,  7,  6
Dip 20, 20, 20         
Leg raise 20, 20, 20
Dumbbell bench #60 3x8.


11/22/17 Wednesday BW=171.2

b-ball 1.0 hour


11/26/17 Sunday BW=169.2

paused squat 5x135, 2x185, 5x185, 5x205, 5x205, 8x185.
Decline abs 1x40.


11/29/17 Wednesday BW=169.0

B-ball 1.0 hour


12/2/17 Saturday BW=169.6

Deadlift 5x185, 5x225, 5x225, 5x235, 5x235.
Reverse hyper +10#x20, +10#x15       
Leg press 8x370, 8x370


12/3/17 Sunday BW=169.2


Pull wide grip 8, 8, 8
Dip 20, 20, 20       
Leg raise  20, 20, 20.
Bench 8x60, 8x60,  8x60
Decline abs +9x20, +9x20.


12/6/17 Wednesday BW=170.2

b-ball 1.0 hour


12/9/17 Saturday BW=169.8

Paused squat 2x185, 3x205, 5x205, 5x205, 5x205


12/10/17 Sunday BW=170.0

Pull 9, 9, 9
Dip 20, 20, 20   
Leg raise 20, 20, 20   
Bench 8x60, 8x60,  8x60.
Decline abs +9x20, +9x20


12/13/17 Wednesday BW=167.8

B-ball 1.0 hour


12/16/17 Saturday BW=170.0

paused squat 5x135, 2x185, 1x225, 3x5x205


Definitely slacking on all fronts. Have not logged in nearly a month, and not much to report. Not getting stronger, more flexible or in better shape. Still trying to not fall off the map but its getting harder lol.
 
Title: Re: Loopie's Log
Post by: adarqui on December 16, 2017, 06:32:42 pm

11/19/17 Sunday BW=170.4

Pull up  wide grip 7,  7,  6
Dip 20, 20, 20         
Leg raise 20, 20, 20
Dumbbell bench #60 3x8.


11/22/17 Wednesday BW=171.2

b-ball 1.0 hour


11/26/17 Sunday BW=169.2

paused squat 5x135, 2x185, 5x185, 5x205, 5x205, 8x185.
Decline abs 1x40.


11/29/17 Wednesday BW=169.0

B-ball 1.0 hour


12/2/17 Saturday BW=169.6

Deadlift 5x185, 5x225, 5x225, 5x235, 5x235.
Reverse hyper +10#x20, +10#x15       
Leg press 8x370, 8x370


12/3/17 Sunday BW=169.2


Pull wide grip 8, 8, 8
Dip 20, 20, 20       
Leg raise  20, 20, 20.
Bench 8x60, 8x60,  8x60
Decline abs +9x20, +9x20.


12/6/17 Wednesday BW=170.2

b-ball 1.0 hour


12/9/17 Saturday BW=169.8

Paused squat 2x185, 3x205, 5x205, 5x205, 5x205


12/10/17 Sunday BW=170.0

Pull 9, 9, 9
Dip 20, 20, 20   
Leg raise 20, 20, 20   
Bench 8x60, 8x60,  8x60.
Decline abs +9x20, +9x20


12/13/17 Wednesday BW=167.8

B-ball 1.0 hour


12/16/17 Saturday BW=170.0

paused squat 5x135, 2x185, 1x225, 3x5x205

^^ nice

Quote
Definitely slacking on all fronts. Have not logged in nearly a month, and not much to report. Not getting stronger, more flexible or in better shape. Still trying to not fall off the map but its getting harder lol.

sucks lol.

do you have goals anymore? what do you most enjoy about training, or wish you could do more/better? curious.

peace!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 10, 2018, 10:12:06 am
^^^^ Current goals are just to stay healthy, and injury fee so I can continue to play sports and be active. Weights have become harder and harder to put the effort in that I know it takes to improve performance. I also don't have much interest in endurance at this point in my life. Pretty content to coast for a bit until I have a little more in the tank. My Family keeps the tank towards E most of the time, but it is worth it.

Here is the last bit. more off throttle coasting.

12/17/17 Sunday BW=170.4
Bench 5x135, 3x185, 3x205, 5x195, 5x195, 5x195.
Pull 8, 8
Dip 20, 20
Leg raise 25


12/23/17 Saturday BW=170.8
Paused squat 2x185, 3x195, 3x205, 2x225.


12/30/17 Saturday BW=171.0
Paused squat 2x185, 5x205, 5x205, 5x205.
Reverse hyper +10x15, +10x15.


1/3/18 Wednesday BW=?
B-ball 1.0 hour


1/6/18 Saturday BW=172.0
Deadlift 5x185, 5x235, 5x245, 5x245, 5x245, 5x245.
Paused squat 6x185, 5x205, 3x205


 1/7/18 Sunday BW=?
Pull 8, 8,7, 5
Dip 20, 20, 20, 10
Leg raise 20, 20, 20   
Decline ab +12x20, +12x20


1/10/18 Wednesday BW =172.4
B-ball 1.0 hour
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 17, 2018, 09:56:57 am

1/13/18 Saturday BW=172.4
Deadlift 5x185, 5x235, 5x255, 5x255, 3x255
Paused squat 3x185, 3x205, 3x225, 3x225, 3x 205, 5x185.

1/14/18 Sunday bw=171.8
Treadmill 20 mins 2.0 miles
Decline abs +15x30, +15x13, +15x20

1/17/18 Wednesday BW=172.2
b-ball 1.0 hour

got in some good lower body lifts on Saturday. Dragging by Wednesday, I am out flat out of shape.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 20, 2018, 05:23:49 pm

1/20/18 Saturday BW=?

Paused squat 2x185, 1x225, 1x225, 8x185, 8x185, 8x185

more of the same. not much....
Title: Re: Loopie's Log
Post by: LoopieMclooperson on January 31, 2018, 10:00:11 am

1/28/18 Sunday BW=173.4

Dumbbell lunge 50# 4x6
Pull 3x5
Dip 3x20
Leg raise 3x20
Decline ab +25x 15
Ab wheel s/m/s 1x10

1/31/18 Wednesday BW=173.2

b-ball 1.0 hour

Still in a downward spiral. Last week was especially bad, didn't really even get a chance to move much plus horrible nutrition. Really feeling it this week, which is spurring motivation. hopefully it will grab hold.
 
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 07, 2018, 11:26:31 am
2/3/18 Saturday BW=173.0
paused squat 5x135, 5x185, 5x205, 3x205, 3x205, 5x185.


2/4/18  Sunday BW=173.0
Bench 5x135, 5x185, 5x185, 5x185, 5x185, 5x185
Row 10x45, 10x55,  10x60, 10x60, 10x60
Decline ab +25x25, +25x20


2/7/18 Wednesday BW=175.0

B-ball 1.0 hour

blah.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 24, 2018, 05:47:38 pm

2/10/18 Saturday BW=174.0 

Deadlift 5x185, 5x235, 5x235, 5x235, 5x235, 5x235


2/11/18 Sunday BW=173.2

Bench 5x135, 5x185, 5x185, 6x185, 6x185, 5x185.
Pull up 8, 6,  5
Dip 20, 15,  12
Leg raise 20, 20, 20


2/14/18 Wednesday BW=?

B-ball 1.0 hour


2/17/18 Saturday BW=173.2

Squat 2x185, 1x225, 5x205, 5x205, 5x205,  8x185.
Dumbbell lunge 6x50, 6x50


2/18/18 Sunday BW=174.0

Bench 5x135, 5x185, 5x185, 5x185, 5x185, 5x15
Pull   9, 8, 6
Decline ab  +25x25,  +25x15, +25x15

Been taking it super easy. mostly just getting long walks in. I am making pretty solid reverse progress.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 08, 2018, 11:38:27 am

2/28/18 Wednesday BW=173.0

B-ball 1.0 hour


3/1/18 Thursday BW=172.6
Trap bar dead 10x185, 10x235, 10x235, 10x235, 10x235.
Bench 6x185, 6x185, 6x185, 6x185.
Pull up 6, 6, 6.


3/3/18 Saturday BW=174.2

Squat 2x185, 1x205, 3x205, 5x185, 5x185, 5x185.


3/4/18 Sunday BW=174.2

Bench 5x185, 7x185, 5x185, 6x185.
Pull 8, 7
Dip 15, 15


3/7/18 Wednesday BW=173.2

B-ball 1.0 hour
Trap bar deadlift  5x10 x255
Bench  5x185, 6x195, 5x195, 5x195, 5x195.

Doing a little better the last couple of weeks. Been riding bikes with my son as the weather has been dry.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 13, 2018, 12:23:57 pm

3/10/18 Saturday BW=174.2
Paused squat 2x185, 5x205, 5x205, 5x205, 5x205.

3/11/18 Sunday BW=173.6
Overhead press 10x95, 10x95, 10x95
Pull up BW 3x7
Decline abs +20x20, +20x20, +20x20.

Been walking and biking more as the weather improves. Seems like i am always on my feet. Short term goal is to continue to get some weights and basketball in on Wednesdays.
Title: Re: Loopie's Log
Post by: adarqui on March 13, 2018, 06:07:45 pm
Seems like you're doing alot more work in march thus far... nice! :ibsquatting: :ibsquatting: :ibsquatting: :ibjumping: :ibrunning:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 31, 2018, 05:00:34 pm
^^^^ Totally dropped off the map, but still have not completely given up.
Still only gains I am making are weight lol.


3/14/18 Wednesday BW=173.0
B-ball 1.0 hour

3/17/18 Saturday BW=174.0
Squat 5x185,5x195, 5x205.

3/18/18 Sunday BW=173.6
Ohp 10x95, 8x100, 8x100, 5x100
Dip bw 20, 20, 20
Decline abs +25x20, +25x20, +25x15
Ab curl 70#x50, 85# x30, 85# x30

3/21/18 Wednesday BW=?
B-ball 1.0 hour

3/24/18 Saturday BW=174.2
Deadlift 5x185, 6x235, 6x235, 6x235, 6x235.
Reverse hyper. +10x 15, +10x15, +10x15.

3/25/18 Sunday BW = 174.4                     
Bench 5x185, 3x195, 7x185, 5x185,     6x185.   
Pull  7, 5.
Ab wheel l,m,r 1x8, 1x5.
Leg raises 20,  20.     

3/28/18 Wednesday BW=?
B-ball 1.0 hour

3/29/18 Thursday BW=176.2
Bench 6x185, 7x185, 7x185, 6x185, 6x185,

3/31/18 Saturday BW=176.2
Jump Squat 5x45, 5x95   
Paused squat 3x185, 5x205, 4x205, 8x185, 6x185.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 29, 2018, 05:01:53 pm
Still chugging along. Paused squats felt better today then I don't know when.
Kicked the heavy bag a bit, that felt great too.

4/1/18 Sunday BW=175.2
Ohp 10x95,  10x95, 10x95
Lat pull 10x120, 10x120
Decline abs +20x25,  +25x25,  +25x25
Ab curl 30x85, 30x85

4/4/18 Wednesday BW =?
B-ball 1.0 hour

4/8/18 Sunday BW= 175.8
Paused squat 3x185, 5x205, 5x205, 5x205, 5x205.

4/15/18 Sunday BW=174.2
Deadlift 5x195, 8x235, 8x235, 8x235, 8x235.
Reverse hyper BW 12,  12,  12.

4/17/18 Tuesday BW=174.4
Bench 5x185, 6x195, 6x195, 6x195, 5x195.       

4/18/18 Wednesday BW=?
B-ball 1.0 hour.

4/21/18 Sunday BW=?
Paused squat 2x205, 1x225, 5x205, 5x205, 5x205, 5x205.

4/25/18 Wednesday BW=?
B-ball 1.0 hour

4/27/18 Wednesday BW=173.8
B-ball 1.0 hour

4/29/18   Sunday BW=173.4
Paused squat 2x185, 5x205, 5x215, 5x215, 5x205.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 10, 2018, 07:09:52 pm
Still jamming a bit, but my log totally went away for may. Sun is out and I am feeling better about June.
Slow and steady for the last month....

5/2/18 Wednesday BW=171.4
B-ball 1.0 hour

5/4/18 Friday BW=169.8
Bench 5x135, 4x5x185     
Pull up 3x4
Heavy bag work

5/5/18 Saturday BW=171.0
paused squat 5x185, 4x5x205

5/9/18 Wednesday BW=172.0
B-ball 1.0 hour
Bike ride

5/10/18 Thursday BW=171.0
Deadlift 5x185, 5x235, 5x235, 5x235, 5x235.

5/11/18 Friday BW=170.8
Bench 5x185, 6x185, 6x185, 6x185
Row 12x60, 12x60
Decline abs +10×25, +10×25.

5/12/18 Saturday BW=170.0
Bike 6.0 miles

5/13/18 Sunday BW=169.8
DB incline press 10x50, 10x 50, 10x50, 10x50
Shrugs 10x95, 10x95, 10x95.       
Paused squat 5x185, 3x205, 3x205, 3x205.

5/16/18 Wednesday BW=170.6
B-ball 1.0 hour

5/17/18 Thursday BW=170.6
Paused squat 2x185, 4x5 x205
DB lunge 5x50,  5x50, 5×50
Reverse hyper +10x10,  +10x10,  +10x10

5/18/18 Friday BW=169.0
Bench 5x185, 5x195, 5x195, 5x195

5/19/18 Saturday BW=170.0
Ohp 10x95, 8x95, 8x95.
Row 8x70, 8x70, 8x70.     
Dip bw 20, 15, 15
Pull up 7, 5,  5

5/20/18 Sunday BW=170.2
1.54 miles arc trainer

5/24/18 Thursday BW=168.6
Deadlift 5x185, 4x5x235

5/25/18 Friday BW=168.4
Bench 5x185, 5x195, 5x195, 5x195, 3x195
Row 10x70, 10x70, 10x70
Barbell Shrugs 3x8x135

5/31/18 Thursday BW=170.6
Squat 3x185, 3x205, 3x225,
DB lunge 6x50, 6x50.

6/1/18 Friday BW=169.6
Ohp 8x95, 8x95, 4x115, 6x105.   
DB incline 10x 50, 10x50, 10x50
Row 10x70, 10x70, 10x70

6/2/18 Saturday BW=168.0
30 min run 2.7 miles

6/6/18 Wednesday BW=168.0
B-ball 1.0 hour

6/3/18 Sunday BW=167.6
Deadlift 5x185, 5x235, 5x255, 1x255.

6/7/18 Thursday  BW =169.6
Bench 3x185, 5x195, 5x195, 4x195, 2x185

6/8/18  Friday BW = 169.2
Run 30 min 2.0 miles

6/9/18 Saturday BW = 170.0
Front squat 5x135, 5x135, 5x135, 5x135
Barbell lunge 6x135, 6x135.
Title: Re: Loopie's Log
Post by: LBSS on June 10, 2018, 10:42:45 pm
what upppp
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 16, 2018, 12:52:36 am
^^^^^^ Still holding it down whilst representing.

6/10/18 Sunday BW=?
Ohp 8x105, 6x105, 7x105, 5x105.
Incline db 6x55, 8x55, 7x55
Row 8x75, 8x75, 8x75
Barbell shrug 8x135, 8x135.

6/13/18 Wednesday BW=?
B-ball 1.0 hour

6/14/18 Thursday BW = 170.2       
Front squat 4x5x155
Paused squat 1 x225
DB  lunge  6x55, 6x55, 6x55.

6/15/18 Friday BW=170.4
Bench 3x185, 4x200, 3x200, 3x200, 5x185.

Front squats feel good. especially with almost no weight. Back squats have been off for some time now, so it is time for a front squat reboot.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 18, 2018, 03:08:44 am

6/16/18 Saturday BW = 170.2
Run 30 min 2.67 miles

6/17/18 Sunday BW = 169.8
Run 30 min 2.83 miles

Just running on the treadmill, but better than nothing atm.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 24, 2018, 02:51:31 am

6/20/18 Wednesday BW = 169.6
B-ball 1.5 hours

6/21/18 Thursday BW = 169.4
Front squat 5x145, 5x155, 5x155,
Deadlift 6x225, 6x225, 5x245

6/22/18 Friday BW=170.4
Bench 3x185, 4x200, 4x200, 7x185
Db Incline 10x 55, 8x55.
Row 10x75, 8x75.
Barbell shrug 10x135, 8x135.

6/23/18 Saturday BW = 170.0
Run 30 min 3.22 miles

Minimal progress but still feeling good. Tried to deadlift 295 at the end of last Thursdays w/o and could not budge it.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 15, 2018, 10:21:12 pm
6/24/18 Sunday BW = 167.8
Run 30 min 3.44 miles

6/29/18 Friday BW=168.2
Front squat 5x135, 5x155, 5x155, 5x155, 5x155. 
Dumbbell lunge 6x55, 6x55, 6x55.

6/30/18 Saturday BW=166.2     
Bench 2x185, 1x205, 1x225, 0x235, 7x185
Pull up 5, 5, 5
Dip 20, 15, 15.

7/1/18 Sunday BW=168.2
Run 30 mins 3.21 miles

7/6/18 Friday BW=168.4
Deadlift 5x185, 5x235, 5x235, 5x235.
Front squat 4x155, 5x155, 5x155.

7/7/18 Saturday BW=169.2
Bench 5x185, 4x195, 5x185, 6x185,
Ohp 3x105, 5x95, 5x95.
Rows 8x70, 8x70, 8x70
Pull up 3, 3, 5

7/8/18 Sunday BW =168.8
Squat 3x185, 5x185, 5x185, 4x205,
Dumbbell lunge 12x55, 12x55.

7/12/18 Thursday BW=169.2
Squat 3x185, 5x205, 5x205, 2x225, 5x205.
Deadlift 5x185, 5x235, 5x235, 1x275, 5x235.

7/13/18 Friday BW = 168.2
Bench 5x185, 4x195, 4x195, 6x185, 5x185
Dumbbell row 12x35, 10x40, 10x40.
Pull 5, 5, 4.

Motivation is higher now to move forward. bringing more intensity to lower body workouts lol.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 27, 2018, 01:33:30 am
7/15/18 Sunday BW =168.4
Front squat 5x135, 5x155,  5x165, 5x175, 5x165.
Ohp 7x95, 7x95, 7x95

7/19/18 Thursday BW = 168.8
Bench 5x185, 6x185, 6x185, 5x185, 17x135.
Dumbbell incline 6x55, 6x50, 8x50.
Shrugs 10x135, 10x135, 10x135.
Pull 5, 5,
Dip 15,

7/20/18 Friday BW=170.0
Deadlift 5x185, 6x235, 6x235, 6x235.
Squat 5x135, 5x185, 5x185, 5x185,

7/21/18 Saturday  BW=168.8
Bike 40 min  8.78  miles

7/22/18 Sunday BW=?
OHP 3x10x95
row 3x10x70
incline dumbbell 6x50, 8x50, 8x55
dumbbell fly 12x20, 12x25, 12x25

7/26/18 Thursday BW=168.0
Squat 5x185, 5x205, 5x205, 3x225, 1x245.
Deadlift 5x185, 6x235, 3x255, 3x255.

Somehow I seem to be losing muscle and gaining fat. Feeling skinny fat and feeling good!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 19, 2018, 07:53:54 pm
7/27/18 Friday BW = 168.6
Bench 5x185, 5x185, 5x185, 5x185.
Chin up 6, 6, 6. 

7/29/18 Sunday BW=168.4
Squat 5x185, 2x225, 3x225, 3x225   
Lunge 6x60, 6x60, 6x60

8/2/18 Thursday BW = 168.9
Bench 3x185, 8x185, 10x185, 5x185.
Ohp 8x95, 8x95, 6x95.
Dumbbell flys 3x12x30

8/3/18 Friday BW =168.0
Deadlift 5x185, 6x235, 5x255, 5x235.
Front squat 5x135, 5x155,

8/4/18 Saturday BW=169.0
Treadmill 40 min 3.05 miles
Ab workout

8/5/18 Sunday BW = 168.0
Bench 5x185, 3x5x195.   
Chin up 8,6,5
Row 3x 6x70

8/9/18 Thursday BW =?
Squat 3x185, 2x225,
Front squat 6x155, 6x155, 6x155.
Deadlift 5x225, 5x245, 5x245, 5x245.

8/10/18 Friday BW =?
Bench 3x185, 3x205, 1x225, 4x205, 8x185, 5x185.   
Chin up 8, 6, 6.
Dumbbell Shrugs 2x10x40

8/12/18 Sunday BW=170.0
Squat 5x185, 5x205, 5x205,
Dumbbell lunge 6x50, 6x50

8/16/18 Thursday BW =?
Bench 5x185, 4x205, 4x205, 3x205, 5x185
Pull up 8, 6, 6
Dumbell Row  8x40, 10x40, 8x40

8/17/18 Friday BW = 169.8 
Squat 3x185, 5x205, 5x205, 5x205,
Deadlift 5x205, 4x255, 7x225, 6x225

8/18/18 Saturday BW=169.0     
Run 35mins 2.88 miles
Ab workout

I have been bad about logging it but me and my son have been biking 3 or 4 times a week in the 8 mile range. We are now powering up the hills lol.
Title: Re: Loopie's Log
Post by: LBSS on August 26, 2018, 12:38:53 pm
work work work work work work
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 09, 2018, 02:00:47 am
8/19/18 Sunday BW = 169.0
Incline press 8x135, 8x145, 7x145, 7x145.
Chin up 10, 8 , 8.
Dumbbell fly 3x12x25     
Barbell shrug 3x10x135.

8/24/18 Friday BW=169.6
Squat 3x185, 5x185, 5x205, 5x205, 7x205.

8/25/18 Saturday BW = 169.0
Bench 5x185, 4x205, 4x205, 4x205, 9x185
Pull up 8, 8, 8, 5.

8/26/18 Sunday BW = 169.4
Box squat 5x185, 6x225, 5x245, 5x245.
Ab workout p90x style

8/30/18 Thursday BW = 169.8   
Bench 5x185, 5x205, 5x205, 3x205, 5x185, 12x155.
Chin up. 8, 5, 7
Dumbell fly 12x30,  12x30, 12x30

8/31/18 Saturday BW = 170.8
Box squat 5x185, 5x225, 5x245, 4x275,
Deadlift 6x225,  6x245, 5x255, 3x255.

9/5/18 Wednesday BW=168.6
B-ball 1.0 hour

9/6/18 Thursday BW=169.4
Deadlift 6x225, 6x245, 6x255, 6x255, 5x255.   
Squat 2x185, 2x225, 2x225

9/7/18 Friday BW=170.4
Bench 5x185, 4x205, 3x205, 7x185,
Pull up. 10, 3, 5, 3
Dip. 20, 20.

9/8/18 Saturday BW=170.4
P90x abs
Bike 30 mins 5.05 miles

still working at it. deadlift has been feeling solid lately and the biking meant I wasn't completely out of gas for b-ball!
Title: Re: Loopie's Log
Post by: LBSS on September 09, 2018, 05:49:47 am
consistency  :highfive:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 01, 2018, 02:08:39 am
9/13/18 Thursday BW = 170.0
Bench 5x185, 4x205, 5x195, 4x195, 6x185.
Pull up 10, 8, 6
Fly 8x35,  8x35, 

9/14/18 Friday BW = 170.8     
Squat 3x185, 5x205, 4x205, 3x205.

9/15/15 Saturday BW=?
30 mins bike 6.16 miles

9/16/18 Sunday BW =?
Bench 3x185, 4x195, 5x195, 4x195, 2x185, 2x195.
Pull 4x 8,   
Dip 4x15

9/19/18 Wednesday BW=169.6
b-ball 1.0 hours

9/21/18 Thursday BW = 170.4
Squat 5x185, 5x185, 5x205, 5x205

9/21/18 Friday BW = 170.4
Bench 5x185, 5x205, 5x205, 4x205, 4x205, 4x205.   
Pull 9,  9,   8
Dip 20,   20,  15

9/22/18 Saturday BW = 170.6
Bike 30 mins 7.49 miles
Decline abs + 7. 3x25

9/26/18 Wednesday BW = 171.4
B-ball 1.0 hour

9/28/18 Friday BW = 170.8
B-ball 1.0 hour

9/30/18 Sunday BW = 170.3
Bench 5x185, 3x205, 5x195, 5x195, 5x195.
Pull. 10, 8, 7
Dip 20, 20, 20

still grinding along. Motivation is still on the lower side, but I have had a new training partner that has a consistent "go hard" mentality.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on October 19, 2018, 12:17:20 am
10/3/18 Wednesday BW =?
B-ball 1.0 hour

10/5/18 Friday BW = 170.8
Deadlift 5x185, 6x235, 6x235, 6x235, 6x235.

10/6/18 Saturday BW = 171.8
Bike 1 hour 1 min 15.0 miles level 29

10/7/18 Sunday BW = 170.4
Bench 3x185, 5x205, 5x205, 5x205, 5x205, 5x205.
Pull 8, 8,  8
Dip 20, 20, 20

10/10/18 Thursday BW = 171.8       
Bench 3x185, 2x205, 2x225, 4x205, 3x205, 5x185, 5x185.
Pull up 8, 10,  8
Dip 20, 20,  20.

10/12/18 Friday BW = 171.4
Squat 5x135, 5x185, 5x205, 5x205, 5x205.

10/13/18 Saturday BW = 172.2     
Squat 3x185, 3x205, 3x225, 1x245, 2x225, 3x205.
Deadlift 5x185, 5x235, 5x235     
Decline abs +15. 25, 25

10/17/18 Wednesday BW=173.2
B-ball 1.0 hour

10/18/18 Thursday BW =?
Squat 3x185, 3x225, 3x225, 7x205, 7x205

squat and deadlift are starting to feel good again. That is some progress!
Title: Re: Loopie's Log
Post by: adarqui on October 19, 2018, 10:17:25 am
squat and deadlift are starting to feel good again. That is some progress!

nice! :ibsquatting: :ibsquatting: :ibsquatting:
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 02, 2018, 12:55:01 am
10/19/18 Friday BW = 173.0
Bench 3x185, 1x225, 4x205, 4x205, 4x205, 4x205, 4x205.
Pull  12, 10.
Dip     21, 21.

10/20/18 Saturday BW = 172.6
Bike 30 mins 7.0 miles level 28

10/21/18 Sunday BW =?
Squat 3x185, 4x225, 7x215,
Leg raises 20, 20, 20

10/25/18 Thursday BW = 173.6
Bench 3x185, 1x225, 1x235, 0x240, 8x185, 6x185   
Pull 9,  8, 7
Dip 20, 20, 20

10/26/18 Friday BW = 173.6
Squat 3x185, 4x225, 7x210, 5x210.
Deadlift 5x185, 5x235, 5x235.

10/28/18 Sunday BW = 174.0
Bench 3x185, 5x205, 5x205, 5x205, 5x205, 5x205.
Pull up 9,9,9

10/31/18 Wednesday BW = 173.2
B-ball 1.0 hour

11/1/18 Thursday BW=172.8
bench 4x210, 7x185, 7x185
pull up 3x5


Body is feeling tight lately, it is time to do routine maintenance again. Funny how when you are feeling great its easy to put off.
Title: Re: Loopie's Log
Post by: LBSS on November 07, 2018, 10:07:53 am
needs more back/pulling.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on November 09, 2018, 06:44:38 pm
^^^^ For sure.
 Rows need to come back. Been a little limited on time lately.

11/2/18 Friday BW = 173.2
Rowing machine 25 mins 4200 meter

11/3/18 Saturday BW = 172.2
Rowing machine 45mins 8500 meters

11/5/18 Monday BW = 171.8
B-ball 1.0

11/7/18 Wednesday BW = 172.4
B-ball 1.0 hour

11/8/18 Thursday BW = 173.2
Bench 3x185, 4x205,  5x195, 6x195, 6x195.
Pull up 9, 7,
Dip 20, 20,

My knee has been tender for the last few weeks on and off. Wednesday it got worse. My knees have been solid all along so this is new. Deadlifts and squats will be out of the rotation for a while. Probably a good opportunity to get more core work in.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 01, 2018, 02:04:13 am
11/9/18 Friday BW = 173.4
P90x abs

11/10/18 Saturday BW = 173.4
Rowing machine 30min 5800 m

11/15/18 Thursday BW =?
Bench 3x185, 5x205, 4x210, 4x210, 7x190.
Row 10x70, 10x70, 10x 70
Pull up 5. Push up 35

11/16/18 Friday BW = 174.0
rowing machine 30min 6500 meters

11/17/18 Saturday BW =?
Db bench 12x60, 12x60, 12x60.
Leg raises 20, 20, 20, 20.
Lat pull down 3x20x80

11/18/18 Sunday BW = 171.8
Row machine 30 min 6066 meters

11/22/18 Thursday BW = 172.0
Bench 3x185, 3x205, 7x195, 7x195, 6x195.
Pull up 5, 5, 5, 5, 5.

11/24/18 Saturday BW =?
Rowing machine 30 min 5950 meters

11/25/18  Sunday BW = 170.8
Bench 5x185, 5x205, 5x210, 3x210, 5x195.   
Pull up 7, 7, 7, 7
Leg raise 20, 20, 20, 20

11/29/18 Thursday BW= 169.8
Bench 3x185, 4x205, 5x205, 4x205, 4x205
Dumbbell bench 12x70, 6x70 fat gripz

11/30/18 Friday BW = 169.8
Rowing machine 45 min 8450 meters

Knee is healing up. Been taking it easy. It is good to notice that I have dropped some LB's in the last few weeks.
Camping out on the rowing machine a little more probably helped.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 22, 2018, 07:21:15 pm
12/2/18 Sunday BW=169.8
Bench 3x185, 5x205, 5x205, 1x225, 4x205.
Pull up 5, 5, 5, 5
Ab roll out 5, 5,     
Leg raises 10, 10, 10.

12/6/18 Thursday BW =
Dumbbell bench 12x75, 9x75,
Fat grips bench close grip 10x135, 10x165, 10x165, 10x165.
Pull up 4x6

12/7/18 Friday BW= 170.6
Rowing machine 45mins 8700 meters

12/8/18 Saturday BW = ?
Rowing machine 45mins 9480 meters

12/9/18 Sunday BW =
Bench 3x185, 2x225, 1x235, 1x240, 1x245, 2x225, 4x205, 3x205.
Pull 6, 6
Leg raise 10, 12,

12/14/18 Friday BW=172.6
Bench 5x185, 5x205, 4x205, 5x205, 7x 195.
Pull 7, 7, 7
Leg raise 12, 12, 12.

12/15/18 Saturday BW =
Rowing machine 30 min 6324 meters

12/16/18 Sunday BW = 170.0
Bench (fat gripz) 8x185, 4x205, 8x185, 8x185.
Pull up 8, 8, 8
Leg raise 15, 15, 15

12/20/18 Thursday BW =169.8
Bench 5x185, 5x205, 5x215, 5x205, 2x205 (Paused) 5x205.
Ohp 3x8x95
Pull 3x5

12/21/18 Friday BW = 170.0
Squat 5x135, 10x135, 10x135, 10x135
Deadlift 10x135, 10x135, 10x135, 10x135
Leg raise 12, 12, 12, 12

Finally got in a leg workout after giving my knee a good long recovery period. Went nice and light but I can still feel it in my lags today. Should get back into playing basketball after the new year. With any luck I will be back to 100%.





Title: Re: Loopie's Log
Post by: LoopieMclooperson on December 29, 2018, 01:31:28 am
12/22/18 Saturday BW = 170.8
Rowing machine 30min 6300 meters

12/23/18 Sunday BW = 171.4
Bench 5x185, 5x205, 2x225, 5x205, 10x185.
Military Dumbell press 8x50, 6x50, 7x50
Seated shrug 15x45, 15x95, 15x95

12/27/18 Thursday BW = 171.6
Bench 5x185, 5x205, 4x215, 3x220, 3x215, 5x205, 8x185.
Pull up 6, 6, 6
Leg raise 15, 15, 15.

12/28/18 Friday BW = 172.2
Box Squat 10x135, 10x185, 10x205, 10x225.
Deadlift 10x135, 10x185, 10x185, 10x185.


Got another set of deadlifts and squats in. My wife got me a high roller last week and I have been working the hamstrings. Feels like progress!

Title: Re: Loopie's Log
Post by: LoopieMclooperson on February 17, 2019, 02:27:54 am
Wow long time no post. Seems as 2019 has me off my game. Still going "extra medium" as the kids like to say. Knee is feeling better every day. No complaints. Here has been the last bit....

12/30/18 Sunday BW = 171.6
Bench 5x185, 4x205, 5x205, 5x205, 5x205.
Pull 6, 6, 6
Leg raise 15, 15, 15

1/3/19 Thursday BW =
Bench 5x185, 5x205, 5x215, 3x220, 3x215, 5x205, 8x185.

1/4/19 Friday BW = 171.2
Box Squat 10x135, 10x185, 10x225, 10x245, 1x225.
Deadlift 10x185, 10x205, 10x205.

1/6/18 Sunday BW=
Bench 5x185, 5x205, 5x205, 5x205
Leg raise 3x12
Pull up 8, 8, 8

1/9/19 Wednesday BW= 171.4
B-ball 1.0 hour

1/10/19 Thursday BW = 171.4
Bench 5x185, 5x205, 5x215, 5x205, 10x185
Pull 10, 10, 10.
Leg raise 15, 15, 15.

1/11/19 Friday BW = 171.2
Kettlebell swings 20x20, 30x20, 40x20, 45x20
Leg raises 15, 15, 15.
Deadlift 5x225, 5x225, 5x225.

1/12/19 Saturday BW = 171.2
Rowing machine 30 mins 6198 meters

1/16/19 Wednesday BW =173.2
B-ball 1.0 hour

1/17/19 Thursday BW = 171.0
Bench 3x185, 5x205, 4x215, 3x215, 5x205, 10x185.
Dumbbell OHP 8x50, 8x50, 6x50
Leg raise 1x15

1/19/19 Sunday BW = 173.8
Kettlebell swing 3x20x50
Deadlift 5x185, 6x225, 6x225, 8x225.
Leg raise 15,

1/23/18 Wednesday BW=171.4
B-ball 1.0 hour

1/25/19 Friday BW= 173.2
Bench 5x135, 5x185, 6x205, 6x205, 6x205, 6x205, 6x205.
Leg raise 18, 18, 18.
Chin up 3, 3, 3.

1/26/19 Saturday BW = 173.2
Kettlebell swing 3x20x50
Deadlift 5x185, 6x225, 6x235, 6x245, 6x245.

1/27/19 Sunday BW = 173.2
Rowing machine 30min 5717 meters
Leg raise 3x18

1/30/19 Wednesday BW = 172.2
B-ball 1.0 hour

1/31/19 Thursday BW= 171.0
Bench 5x185, 5x205, 4x215, 5x215, 5x205, 10x185.

2/1/19 Friday BW=172.0
Kettlebell swing 3x20x50
Deadlift 5x135, 5x205, 5x255, 5x255
Leg raise 20,

2/2/18 Saturday BW = 171.6
Rowing machine 30min 6050 meters

2/3/19 Sunday BW = 171.8
Bench 5x185, 5x205, 5x205, 5x205, 5x205, 5x205.
Row 8x80, 8x80.

2/7/19 Thursday BW = 172.8
Bench 3x185, 1x225, 1x245, 0x250
Pull up 6,
Leg raise 20,

2/8/19 Friday BW = 172.6
Kettlebell swing 20x50, 20x50, 20x50.
Leg press 12x270, 12x270, 12x270.
Leg raise1x 20

2/14/19 Thursday BW = 172.6
Bench 5x185, 8x185, 8x185, 8x185.
Leg raise 25, 25, 25
Cable row 20x35, 20x35, 20x35.

2/15/19 Friday BW = 173.6
BSS 5x30, 6x30, 6x30, 6x30
Pull up 5, 5, 5, 5, 5.
Box Squat 3x3x225

2/16/19 Saturday = 173.4
Life cycle 35 mins 5 miles
Leg raise 25, 25, 25.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on March 17, 2019, 02:25:41 am
2/21/18 Thursday BW = 174.0
Bench 5x185, 5x205, 5x205, 5x205, 5x205,
Cable row 3x20x50,

2/22/19 Friday BW = 175.0
Kettlebell swings 2x20x50
Deadlift 5x185, 6x235,  5x255, 5x265.

2/23/19 Saturday BW= 175.2
Rowing machine 30mins 6527 meters

2/24/19 Sunday BW = 174.6
dumbbell ohp 4x12x35
Pull up 4x5
Leg raise 4x 20

2/27/19 Wednesday BW =173.6
B-ball 1.0 hour

2/28/19 Thursday BW = 173.4
Bench 5x185, 5x205, 5x205, 5x205, 5x205.
Pull 10, 8,
Leg raise 20, 20.

3/1/19 Friday BW = 174.2
Barbell lunge 8x40, 8x40, 8x40.
Leg press 12x270, 12x270, 12x270.
Leg raise 20, 20, 20.

3/2/19 Saturday BW = 173.6
Rowing machine 30 mins 6080 meters

3/6/19 Wednesday BW = 175.4
B-ball 1.0 hour

3/7/19 Thursday BW= 174.2
Bench 5x185, 5x205, 5x210, 5x210, 5x210.
Pull up 6, 6.
Leg raise 20,

3/8/19 Friday BW= 174.0
Deadlift 6x205, 6x225, 5x245, 5x245, 5x245.
Box jump (12base) 5, 5, 5, 5.
Leg raise 20,

3/9/19 Saturday BW = 173.0
Recumbent stationery Bike 35min 6.41 miles
Leg raises 25, 25, 25.

3/10/19 Sunday BW = 172.8
Incline press 8x135, 10x135, 10x135, 10x135.
Leg raise 20, 20, 20, 20.
Cable row 25x52, 25x52, 25x52.

3/13/19 Wednesday BW = 173.8
B-ball 1.0

3/14/19 Thursday BW = 174.4
Bench 3x135, 1x225, 0x245, 2x225, 5x205, 5x205.
Pull 6, 6, 6.
Leg raise 20, 20, 20.

3/15/19 Friday BW = 174.4
Kettlebell swings 3x20x50
Deadlift 5x185, 5x235, 5x255, 5x255,
Leg raises 20, 25.

3/16/19 Saturday BW = 173.6
Bike 35 mins 6.61 miles

another month another post. not making a forward progress, but still moving. So many things I need to do different. I know better but.....




Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 14, 2019, 01:17:25 am
Still noodling along. Not getting much done but feeling ok about it.

3/17/19 Sunday BW = 173.0
Seated dumbbell military 12x40, 12x40, 12x40, 12x40
Cable row 25x52, 25x52, 25x52,
Leg raise 25, 25, 25, 25.

3/20/19 Wednesday BW= ?
B-ball 1.0 hour

3/23/19 Saturday BW = 174.4
BSS 6x35, 6x35, 6x35, 6x35.
Squat 6x45, 6x135, 6x135, 6x135.

3/24/19 Sunday BW = 174.0
Bench 3x185, 5x205, 5x210, 2x225, 5x210, 5x205, 7x185.
Pull up 6,6

3/27/19 Wednesday BW = 174.0
B-ball 1.5 hours

3/30/19 Saturday BW =174.4
Pull up 12, 10, 8, 8, 8
Heavy bag kick 20, 20, 20, 20

3/31/19 Sunday BW = ?
Deadlift 5x185, 5x235, 5x255, 5x255, 5x255, 5x235.
Leg raise 25, 25, 25.

4/3/19 Wednesday BW = 174.4
B-ball 1.0 hour

4/4/19 Thursday BW=?
Bench 3x185, 5x205, 5x205, 5x205.
Pull up 7, 7, 7.
Leg raises 20, 25.

4/5/19 Friday BW = 174.0
Front squat 5x135, 5x135, 5x135, 5x135.
Deadlift 5x135, 5x235, 5x235, 5x235.

4/6/19 Saturday BW = 174.0
Stationary bike 45mins 8 miles

4/7/19 Sunday BW = 174.4
Military dumbbell 12x40, 10x45, 10x45, 10x45
Seated cable row 52x25, 52x25, 52x25, 52x25.
Leg raise 25, 25, 25, 25.

4/11/19 Thursday BW = 173.2
Pull 10, 8, 7
Bench 5x185, 5x205, 2x225, 3x215,
Leg raise 25, 25.

4/12/19 Friday BW = ?
Kettle bell swings 4x25x50
Foam roll calf
Leg raise 2x20

4/13/19 Saturday BW = 174.6
Stationary bike 45 min, 8.82 miles






Title: Re: Loopie's Log
Post by: LoopieMclooperson on April 28, 2019, 12:21:38 am
4/14/19 Sunday BW = 173.8
Military dumbbell 12x45, 12x45, 12x45, 12x12.
Dumbbell row 10x50, 12x45, 12x45, 12x45.
Leg raise paused(slow down) 10, 10, 10, 10.
Pull up 5, 5, 5

4/18/19 Thursday BW = 172.6
Bench 10x135, 8x185, 8x185, 8x185.
Cable fly  hi/mid/long w 17.5/17.5/15x 20
Pull up 6

4/19/19 Friday BW = 172.8
Front squat 3x6x135
Dumbbell Lunges 6x45, 6x45, 6x45.
Leg raise 20, 20, 20.

4/20/19 Saturday BW = 173.6
Stationary bike 45mins 6.89 miles

4/21/19 Sunday BW = 172.6
Bench 8x185, 8x185, 8x185.
Hanging row BW 10, 10, 10
Pull 6, 6, 6.

4/25/19 Thursday BW = 173.8
Dumbbell bench 12x60, 12x60, 12x65, 12x65.
Pull up 6, 6, 6.

4/26/19 Friday BW = 173.0
Deadlift 5x185, 5x235, 6x235, 1x305.
Leg raise 20, 20, 20.

4/27/19 Saturday BW = 172.4
Stationary bike 45 mins 8.84 miles

Been taking even easier then normal. Hamstring cramped up the other day whilst working under my car. Been foam rolling a little bit more, and stretching a little bit more. If I am not going to be strong or in shape, I might as well be flexible enough not to knot up while laying about.




Title: Re: Loopie's Log
Post by: adarqui on April 28, 2019, 08:32:00 pm
some of those positions are rough tho... heh.

but ya.. stuff like that pisses me off. trying to work hard on my flexibility the last month or so. trying to turn it around a bit.

be consistent with it & don't rush it, that's all i know.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on June 29, 2019, 01:33:03 am
^^^^^words of wisdom.

 Still moving at medium pace. Haven't logged in a log bit.

5/1/19 Wednesday BW = 171.0
B-ball 1.0 hour

5/2/19 Thursday BW= 170.4
Bench 5x185, 5x205, 5x205, 3x215,
Chin up 6, 6.

5/3/19 Friday BW = 173.8
Front squat 5x135, 5x155, 5x155, 5x155.
Deadlift 3x6x225,

5/4/19 Saturday BW =173.2
Stationary bike 45mins 6.67 miles

5/8/19 Wednesday BW 170.1
b-ball 1.0 hours

5/11/19 Saturday BW = 170.3
Front squat 5x135, 5x155, 5x155.
Deadlift 5x225, 5x225, 5x225.

5/12/19 Sunday BW = 171.2
Bench 3x185, 5x205, 5x205, 5x195, 5x195.
Row 10,
Pull up 7, 7, 7.
Cable row 30x52, 30x52, 30x52
Jump rope

5/15/19 Wednesday BW= 170.0
1.5 hours b-ball

5/16/19 Thursday BW =?
100 push ups

5/17/19 Friday BW = 172.2
Front squat 5x135, 5x155, 5x155, 5x155.

5/18/19 Saturday BW = 168.2
Bench 3x185, 8x185, 8x185, 8x185,
Pull up 7, 7, 7, 7
Dips 12, 15, 17, 19

5/19/19 Sunday BW = ?
Stationary bike 45mins 8.9 miles
Pull up 7, 7, 7
Leg raise 25, 25, 25

5/23/19 Thursday BW = ?
Push ups 3x40

5/24/19 Friday BW = ?
Front squat 5x135, 5x155, 5x165, 5x155.
Lunges 3x6x45,
Leg raises 3x25,

5/25/19 Saturday BW = 170.8
Plate push ups 15, 15, 15, 15.
Hang clean and press 10x95, 10x95, 10x95
Pull up 8, 8, 8, 8.
Dips 25, 25, 25.

5/29/19 Wednesday BW = ?
B-ball 1.0 hour

5/30/19 Thursday BW= ?
Seated ohp 10x40, 12x40, 12x40, 12x40
Seated cable row 4x25x52.5,
Dips 20, 20, 20.

6/1/19 Saturday
Stationary bike 45 mins 6.40 miles

6/2/19 Sunday
Back Squat 6x135, 6x155, 5x185, 5x185, 5x185.
Deadlift 5x185, 6x225, 6x225, 6x225.

6/5/19 Wednesday
B-ball 1.5 hours

6/7/19 Friday
Seated ohp 12x40, 12x40, 12x40
Seated cable row 3x30x52.5,

6/8/19 Saturday
Back squats 6x95,  8x95, 8x95, 5x135, 3x185, 5x185, 5x185,

6/9/19 Sunday
Stationary bike 45mins 6.65 miles

6/12/19 Wednesday
B-ball 1.0 hour

6/13/19 Thursday
Squat 5x135, 5x185, 5x185, 5x185.

6/14/19 Friday
Stationary bike 45 mins 6.62 miles
Leg raise 25, 25, 25, 25.

6/15/19 Saturday
Bench 5x135, 5x185, 5x205, 5x205, 5x195.
BW hanging row 8, 10, 10.
Dips BW 15, 15, 15.

6/16/19 Sunday BW = 168.8
Deadlift 5x185, 5x235, 5x255, 5x255, 5x255.
Reverse hyper 15, 15, 15.

6/18/19 Wednesday
B-ball 1.0 hour

6/20/19 Thursday BW = 167.8
Bench 5x185, 6x185, 5x205, 7x185, 6x185.

6/21/19 Friday
Jump squat 5x45, 5x95
Squat 5x185, 3x205, 5x185, 5x185.

6/22/19 Saturday BW = 168.8
Stationary bike 50 mins 9.89 miles

6/26/19 Thursday BW
Seated dumbbell ohp 3x12x45
Pull up 6, 9, 7
Dips 20, 20, 20.

6/28/19 Friday BW =?
Calf smashing
Stationary bike 30 mins 5.50 miles


Need to be more consistent. Training partner has made some incredible improvements over the last year and that has at least kept me going through the paces. Got my knee to a place were I can load a little weight on the bar and get my full range of movement. That feels awesome!

Title: Re: Loopie's Log
Post by: adarqui on June 30, 2019, 09:45:01 am
big recap lol. good work.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on July 21, 2019, 01:13:32 am
way behind on the log  :(

6/29/19 Saturday
Squat 6x135, 3x185, 3x185
Stationary bike 30 mins 5.79 miles

6/30/19 Sunday
Stationary bike 45 mins 6.66 miles

7/4/19 Thursday BW= 166.6
Stationary bike 35 mins 6.98 miles

7/5/19 Friday BW = 166.6
Squat 5x135, 5x185, 5x195, 5x195.
Reverse hyper 15, 15, 15.

7/6/19 Saturday
Stationary bike 45 mins 9.39 miles

7/7/19 Sunday
Bench 5x185, 5x185, 5x185, 5x185, 5x185
Pull 5, 5, 5, 5, 5.

7/12/19 Friday
Squat 3x185, 6x185, 6x185, 6x185.

7/13/19 Saturday
Stationary bike 50 mins 7.34 miles

7/14/19 Sunday
Pull up 8, 7, 7
Leg raise 20, 20, 20,
Bench 5x185, 5x185, 5x185, 5x185, 5x185

7/18/19 Thursday
Stationary bike 45mins 6.80 miles

7/19/19 Friday
Squat 5x135, 5x185, 5x195, 5x195, 5x185.

7/20/19 Saturday BW = 166.8
Bench 5x185, 5x195, 5x195, 5x195, 5x195.
BW hanging rows 12, 12, 12.
Leg raise 20, 20, 20.

Body is still feeling good nothing nagging. It feels great to get full range of motion out of my squats with no knee pain again.
Still out of shape and weak but pushing. 12 weeks in a row of once a week light weight squats for the win!
Title: Re: Loopie's Log
Post by: LBSS on July 23, 2019, 12:19:11 pm
no knee pain  :highfive: :highfive: :highfive:
Title: Re: Loopie's Log
Post by: adarqui on July 29, 2019, 01:02:23 am
no knee pain  :highfive: :highfive: :highfive:

^^^

keep at it Loop. maybe throw in another day per week more often, but slowly alternate it.

pc!
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 03, 2019, 01:47:09 am
^^^^ Thanks man. just trying to stay in the game. My training, diet and lifestyle are far from ideal. But I feel good and am keeping up that extra-medium pace.

7/25/19 Thursday
Bench 5x185, 3x195, 6x185, 6x185, 6x185.
Cable row 30x52.5, 30x52.5, 30x52.5
Leg raise 25, 25, 25

7/26/19 Friday
Jump squat 5x45, 5x95, 5x95.
Squat 5x185, 5x195, 5x205, 5x195, 5x185

7/28/19 Sunday BW = 167.0
Stationary bike 50 mins 10.74 miles
Pull up BW 3x5

8/1/19 Thursday
Jump squat 5x45, 5x95
Squat 5x135, 5x185, 5x195, 5x195, 7x185.

8/2/19 Friday
Stationary bike 50 mins 7.32 miles



Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 10, 2019, 02:10:17 am

8/3/19 Saturday
Ohp 10x95, 10x95, 5x95, 5x95.
Dumbbell incline 10x50, 10x50, 10x50.
BW hanging row 10, 10, 10.
Pull up 7, 7.
Leg raise 20, 20.

8/4/19 Sunday BW =166.8
Squat 5x135, 2x185, 1x205, 1x225, 3x225, 5x205, 5x205.

8/8/19 Thursday BW = 166.0
Jump squat 5x45, 5x95, 5x95.
Squat 3x185, 1x225, 5x215, 8x185, 8x185.

8/9/19 Friday
Stationary bike 50 mins 7.53 miles

Squats are feeling great again, my knee feels solid and my range of motion is great. Keeping it simple and linear.

Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 12, 2019, 12:15:30 am
8/10/19 Saturday
Bench 5x185, 5x195, 5x195, 5x195, 5x195.
Pull up 10, 8, 6.
Leg raise 25, 25, 25.

8/11/19 Sunday
Jump squats 5x45, 5x95.
Squat 2x185, 1x225, 4x225, 7x205, 10x205.

Squats are making me feel so much better lately. Feel almost explosive.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on August 23, 2019, 06:50:01 pm
8/15/19 Thursday BW = 167.0
Jump squat 5x45, 5x95
Squat 2x185, 5x185, 5x185, 5x185.

8/16/19 Friday
Stationary bike 50mins 7.44 miles

8/17/19 Saturday
Bench 3x185, 6x195, 5x195, 5x195, 5x195, 4x195.
Hanging BW row 10, 10, 10, 10.

8/18/19 Sunday BW = 168.0
Jump squat 5x45, 5x95
Squat 5x135, 2x185, 1x225, 5x205, 5x205, 5x205, 5x205.

8/22/19 Thursday BW = 166.4
Stationary bike 35 mins 6.68 miles

peaks and valley's, Feeling stiff this week. Moving and stretching it out.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 01, 2019, 12:59:22 am
8/23/19 Friday
Bench 5x185, 5x195, 5x195, 5x195, 5x195, 5x195.
Low back/ ab machine 85x20, 25x85, 20x100, 20x100, 20x100.

8/24/19 Saturday
stationary bike 45 min's 8.88 miles

8/30/19 Friday
Bench 5x185, 5x195, 5x195, 5x195, 5x195, 5x195.
BW hanging row 10, 10, 10, 10, 10.

8/31/19 Saturday BW = 168.6
Squat 5x135, 3x185, 3x225, 8x205, 7x205.
Reverse hyper 20, 20, 15

Been taking it even easier then usual. Stretching and doing my dynamic warm ups. Aside from feeling a bit fluffy, back to near 100%. Basketball starts soon so I need to get my lungs back.
Title: Re: Loopie's Log
Post by: LoopieMclooperson on September 15, 2019, 12:39:47 am
9/4/19 Wednesday
B-ball 1.0 hour

9/5/19 Thursday
Jump squat 5x45, 5x95.
Squat 5x135, 2x185, 1x225, 5x205, 5x205, 5x205.

9/6/19 Friday
Bench 5x185, 5x200, 5x200, 5x200, 5x200,
Low back/ab 25x85, 25x85, 25x85, 25x85.

9/8/19 Sunday BW= 169.6
Jump squat 5x45, 5x95
Squat 5x135, 3x185, 1x205, 1x225, 5x195, 5x195, 5x195.

9/12/19 Thursday
Pull up 6, 6, 6, 4
Dip 20, 20, 20, 15
Leg raise 25, 25, 25, 20

9/13/19 Friday BW = 170.2
Stationary bike 45 mins 8.57 miles

9/14/19 Saturday BW= 170.6
jump squat 5x45, 5x95
squat 3x185, 1x225, 3x225, 8x205, 8x205.
reverse hyper 20, 15, 15.

not moving forward, but I seem to be holding steady.