Friday, September 25, 2009

My training Log

After 2 years training in my garage,  I have moved and have joined the 19th Street Gym in NYC.  I am going to start posting my training on this blog for anyone who wants to get an insight into my training.

I follow Jim Wendler's 531 Program for the squat, deadlift, and military press.   

Monday training: 9/21
Squat (430 1 rm) :  280 x 5, 325 x 5, 365 x 5
Squat 5 sets of 10 : 275, 245, 245, 245, 225
In between each set of 10 for squatting, I also did 10 chin ups
Medicine Ball sit-ups - 2 sets of 20

This session was the session of hell.  I had walked almost 20 avenues before the session in the city, hadn't eaten enough, and definitely didn't drink enough water, but sometimes you need to enter the desert and train your face off.

Wednesday training: 9/23
Weighted dips: 45 x 5, 90 x 5, 135 x 5
wide-grip pullups: 5 x 5
Military press assistance: 5 sets of 10: all with 95 pounds

19th street gym has thick bars for dips so I think it's easier with the thick bar.  Also, the dip bar doesn't shake the way it does in my garage.

Friday training: 9/25
Deadlift (425 1 rm) : 275 x 5, 320 x 5, 360 x 5.
Deadlift 5 sets of 10: 225, 225, 225, 225, 185
Good Mornings: 5 sets of 10: 95 pounds for all sets
Weighted sit-ups on decline bench: 3 x 6 with 10 pound plate 
Sit-ups on decline bench: 3 x 6
I also threw in 1 set of hanging leg raises for a set of 5.  
It is very tough to do hanging leg raises without swinging.  I don't count any reps in which I swing.

It is Friday and my quads are still sore from Monday's squat session.  Simply, stunning!

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