Succio's SFW Training log - Page 13

**Succio** · 01-15-2008, 10:12 PM

my belt finally came in. that thing is a ****ing BEAST. This thing is ****ing THICK. Broke it in a little last night. Plannin on using it wedsneday instead of friday, cant wait to use it. maybe a single PR on deads?

This was yesterday :

Nice benching session. Got 2 easy sets of 225 x 2 smoothly. So with that, gonna start going heavy and hard next monday.

Flat bench
worked up to 205 x 3
225 x 2
225 x 2

DB floor press
60s x 8
60s x 8
60s x 8
60s x 8

One arm DB row - each arm
100 x 8
100 x 8
100 x 8

**Succio** · 01-17-2008, 07:29 AM

deadlifted in my inzer belt the first time. heres how it went.

Deadlift
worked up to 225, 245
275 x 1
315 x 1
345 x 1
385 x miss
385 x miss

BB curls
65 x 8
65 x 8
75 x 8

DB Holds
90s
90s

45 lb plate pinch

on my first attempt of 385, i JUSSSST missed the ****ing lockout. I took way to long ''down there'' and lost a bit of breath, that might of cost me. I was having a hard time with getting it over my knee as well. the second attempt just broke the ground. Need to work on my grip and gluteus maximus. maybe ill buy some captains of crush. this is the first time grip has been an issue since i was deadlifting 225 for a single max.

back to the drawing board....

**romanaz** · 01-17-2008, 03:57 PM

not bad. Trust me, when I was nearing my max back in June, if it got off the floor I had it, and then all of a sudden on my 420lb lift, it took 5 seconds to lock it out!!

you could try using a hook grip if you want. Research it, allows more weight to be held. =D

**Succio** · 01-22-2008, 04:23 AM

nice benching today, although i was hoping to go for a PR, wasnt really anyone there to spot. weights were feeling light and going up smoothly. only went up to 255 x 1, but it was easy.

flat bench
135 x 5
155 x 5
185 x 5
205 x 3

2-board press
225 x 3
235 x 2
255 x 1
225 x 3

Incline db press - PL style
65s x 8
65s x 8
65s x 8

Wide grip pull ups
bw x 15
+30 x 6
bw x 8

EZ curl bar
75 x 8
85 x 6
75 x 8

Face pull
90
100
100

**Succio** · 01-24-2008, 10:27 PM

i missed a workout this week, i was suppose to do some legs and abs or w/e.

i didnt go because i chipped a finger nail and decided to instead watch brokeback mountain with my boyfriend...

but today, im giong to do some speed benching and shit in a bit.

danman77220 · 01-24-2008, 10:32 PM

**Succio** · 01-25-2008, 06:01 AM

decent workout. energy was relatively low, was fairly weak. just had too much ****ing school today. i had about 7-8 hours of class today.

Speed bench
135 x 3 x 6
145 x 3 x 3

Close grip 1-board
185 x 5
205 x 3
dropset - close grip no board
135 x 12

Power cleans
135 x 3
135 x 3
135 x 3

DB front raises
25s
25s
25s

**Succio** · 01-26-2008, 04:14 AM

Funny day in the gym. back was feeling a bit tight, overall i was sore/tight which was really surprising. Now to the funny part. When i was doinig some DB grip holds, i dropped/slammed them on the ground and some dumb bitch taht works there told me ''if you're strong enough to carry them, then you are strong enough to set em down''. i gave her a dirty look and laughed with my friend. unbelievable, its almost been 3 years ive been going to that gym and this is the first time ive ever heard anyone tell me not to slam shit. its not like i slammed this shit from the pisa tower either. i proceeded with another set, and slammed them again. unfortunately, she wasnt there. And i think i overheard some ****ing faggot duo that do the same exact exercises with teh same tempo like they were some ****ing dance group talking shit about me dropping them. although, the chick is pretty hot...

Elevated deads on platform
225 x 10 PR
245 x 6
225 x 8

DB SLDL
90s x 6
90s x 6
90s x 6

DB curls
40s
45s
50s

DB holds heheheh
90s
90s

Abs

''eat like shit, and give 10% effort in the gym, whilst keeping the same results and physique year round'' - the gyms motto. no really, it is.

**Succio** · 01-29-2008, 06:36 AM

Incline bench
135 x 5
155 x 5
185 x 3
205 x 1
215 x 2 - missed halfway on the third rep

Incline DB presses - PL style
65s x 8
65s x 8
65s x 8

Med grip pull ups
bw x 8
+30 x 6
dropset
bw x 7

Was still sore today, which pissed me off (back, lats, shoulders, glutes, hams) didnt want to push it to hard. the DB presses have made a difference, but now i get stuck halfway. this shit is getting ****ing frustrating. hmmmm

navarone · 01-29-2008, 06:47 AM

Keep at it man. Don't let the frustration get to you.. remember.. 80% mental!

**Succio** · 01-30-2008, 06:47 AM

Leg press
315 x 6
315 x 8
315 x 10
315 x 10

DB lunges
40s
40s
45s

Abs

my whole lower body was still beat from friday, couldnt really do much and only had 40 minutes or so to train.

I am going to try and switch gyms, shit is getting ridiculous.

**Succio** · 02-01-2008, 02:29 AM

Triceps are definitely lagging, need to address that. Kept a short workout, been overtraining so im trying to cut back a little bit.

Speed bench
135 x 3 x 9

Close grip flat bench
185 x 4
185 x 4
205 x 3

Tate presses
50s x 8
70s x 6
80s x 5
60s x 8

**Succio** · 02-02-2008, 06:42 AM

Deadlifts
135 x 6
225 x 3
275 x 1
315 x 1
335 x 4 PR
315 x 3

med grip chin ups
bw x 8
bw x 8
bw x 8
bw x 6

Pull throughs
120 x 8
120 x 8
120 x 8
120 x 8

BB curls
65 x 8
75 x 8
85 x 5

Abs + grip work

**Succio** · 02-05-2008, 02:31 AM

Im going to be doing 4-5 sets of singles for bench for a while. This is what its going to look like

* I have no idea what my bench is right now, but ill guess 255 and use it for this

Week 1

1x4 @ 85% 1rm

Week 2
1x4 @ 90% 1rm

Week 3
1x4 @ 95% 1rm

Week 4
1x4 @ 100% 1rm

Week 5
1x4 @ 105% 1rm

Week 6
1x4 @ 90% 1rm

Week 7
1x4 @ 95% 1rm

Week 8
1x4 @ 100% 1rm

Week 9
1x4 @ 105% 1rm

Week 10
1x4 @ 110% 1rm

ON thursdays, i think i will just do some close grip benching with/without boards.

Thoughts, advice, suggestions are welcome.

**romanaz** · 02-05-2008, 03:44 AM

I've heard of people running Smolov for their bench, that could be fun. What makes you think you can do 105% after 4 weeks?

**Succio** · 02-05-2008, 04:18 AM

Week 1 - 1x4 @ 85%

bench
135 x 5
155 x 5
185 x 5
215 x 1 x 4

Incline DB press - PL style
65s x 8
65s x 8
65s x 8

close grip chin ups
bw x 10
+35 x 5
+35 x 5
bw x 5

DB hammer curls
35s
40s

01-15-2008, 10:12 PM	#361
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Re: Succio's SFW Training log my belt finally came in. that thing is a **ing BEAST. This thing is **ing THICK. Broke it in a little last night. Plannin on using it wedsneday instead of friday, cant wait to use it. maybe a single PR on deads? This was yesterday : Nice benching session. Got 2 easy sets of 225 x 2 smoothly. So with that, gonna start going heavy and hard next monday. Flat bench worked up to 205 x 3 225 x 2 225 x 2 DB floor press 60s x 8 60s x 8 60s x 8 60s x 8 One arm DB row - each arm 100 x 8 100 x 8 100 x 8 __________________ SUPPLEMENTS.NET REP

01-17-2008, 07:29 AM	#362
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Re: Succio's SFW Training log deadlifted in my inzer belt the first time. heres how it went. Deadlift worked up to 225, 245 275 x 1 315 x 1 345 x 1 385 x miss 385 x miss BB curls 65 x 8 65 x 8 75 x 8 DB Holds 90s 90s 45 lb plate pinch on my first attempt of 385, i JUSSSST missed the ****ing lockout. I took way to long ''down there'' and lost a bit of breath, that might of cost me. I was having a hard time with getting it over my knee as well. the second attempt just broke the ground. Need to work on my grip and gluteus maximus. maybe ill buy some captains of crush. this is the first time grip has been an issue since i was deadlifting 225 for a single max. back to the drawing board.... __________________ SUPPLEMENTS.NET REP

01-22-2008, 04:23 AM	#364
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Re: Succio's SFW Training log nice benching today, although i was hoping to go for a PR, wasnt really anyone there to spot. weights were feeling light and going up smoothly. only went up to 255 x 1, but it was easy. flat bench 135 x 5 155 x 5 185 x 5 205 x 3 2-board press 225 x 3 235 x 2 255 x 1 225 x 3 Incline db press - PL style 65s x 8 65s x 8 65s x 8 Wide grip pull ups bw x 15 +30 x 6 bw x 8 EZ curl bar 75 x 8 85 x 6 75 x 8 Face pull 90 100 100 __________________ SUPPLEMENTS.NET REP

01-24-2008, 10:27 PM	#365
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Re: Succio's SFW Training log i missed a workout this week, i was suppose to do some legs and abs or w/e. i didnt go because i chipped a finger nail and decided to instead watch brokeback mountain with my boyfriend... but today, im giong to do some speed benching and shit in a bit. __________________ SUPPLEMENTS.NET REP

01-24-2008, 10:32 PM	#366
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Succio's SFW Training log __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-25-2008, 06:01 AM	#367
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Re: Succio's SFW Training log decent workout. energy was relatively low, was fairly weak. just had too much ****ing school today. i had about 7-8 hours of class today. Speed bench 135 x 3 x 6 145 x 3 x 3 Close grip 1-board 185 x 5 205 x 3 dropset - close grip no board 135 x 12 Power cleans 135 x 3 135 x 3 135 x 3 DB front raises 25s 25s 25s __________________ SUPPLEMENTS.NET REP

01-26-2008, 04:14 AM	#368
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Re: Succio's SFW Training log Funny day in the gym. back was feeling a bit tight, overall i was sore/tight which was really surprising. Now to the funny part. When i was doinig some DB grip holds, i dropped/slammed them on the ground and some dumb bitch taht works there told me ''if you're strong enough to carry them, then you are strong enough to set em down''. i gave her a dirty look and laughed with my friend. unbelievable, its almost been 3 years ive been going to that gym and this is the first time ive ever heard anyone tell me not to slam shit. its not like i slammed this shit from the pisa tower either. i proceeded with another set, and slammed them again. unfortunately, she wasnt there. And i think i overheard some **ing faggot duo that do the same exact exercises with teh same tempo like they were some **ing dance group talking shit about me dropping them. although, the chick is pretty hot... Elevated deads on platform 225 x 10 PR 245 x 6 225 x 8 DB SLDL 90s x 6 90s x 6 90s x 6 DB curls 40s 45s 50s DB holds heheheh 90s 90s Abs ''eat like shit, and give 10% effort in the gym, whilst keeping the same results and physique year round'' - the gyms motto. no really, it is. __________________ SUPPLEMENTS.NET REP

01-29-2008, 06:36 AM	#369
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Re: Succio's SFW Training log Incline bench 135 x 5 155 x 5 185 x 3 205 x 1 215 x 2 - missed halfway on the third rep Incline DB presses - PL style 65s x 8 65s x 8 65s x 8 Med grip pull ups bw x 8 +30 x 6 dropset bw x 7 Was still sore today, which pissed me off (back, lats, shoulders, glutes, hams) didnt want to push it to hard. the DB presses have made a difference, but now i get stuck halfway. this shit is getting ****ing frustrating. hmmmm __________________ SUPPLEMENTS.NET REP

01-29-2008, 06:47 AM	#370
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 930 Recipes: 0 Rep Power: 52	Re: Succio's SFW Training log Keep at it man. Don't let the frustration get to you.. remember.. 80% mental! __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

01-30-2008, 06:47 AM	#371
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Re: Succio's SFW Training log Leg press 315 x 6 315 x 8 315 x 10 315 x 10 DB lunges 40s 40s 45s Abs my whole lower body was still beat from friday, couldnt really do much and only had 40 minutes or so to train. I am going to try and switch gyms, shit is getting ridiculous. __________________ SUPPLEMENTS.NET REP

02-01-2008, 02:29 AM	#372
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Re: Succio's SFW Training log Triceps are definitely lagging, need to address that. Kept a short workout, been overtraining so im trying to cut back a little bit. Speed bench 135 x 3 x 9 Close grip flat bench 185 x 4 185 x 4 205 x 3 Tate presses 50s x 8 70s x 6 80s x 5 60s x 8 __________________ SUPPLEMENTS.NET REP

02-02-2008, 06:42 AM	#373
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Re: Succio's SFW Training log Deadlifts 135 x 6 225 x 3 275 x 1 315 x 1 335 x 4 PR 315 x 3 med grip chin ups bw x 8 bw x 8 bw x 8 bw x 6 Pull throughs 120 x 8 120 x 8 120 x 8 120 x 8 BB curls 65 x 8 75 x 8 85 x 5 Abs + grip work __________________ SUPPLEMENTS.NET REP

02-05-2008, 02:31 AM	#374
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Re: Succio's SFW Training log Im going to be doing 4-5 sets of singles for bench for a while. This is what its going to look like * I have no idea what my bench is right now, but ill guess 255 and use it for this Week 1 1x4 @ 85% 1rm Week 2 1x4 @ 90% 1rm Week 3 1x4 @ 95% 1rm Week 4 1x4 @ 100% 1rm Week 5 1x4 @ 105% 1rm Week 6 1x4 @ 90% 1rm Week 7 1x4 @ 95% 1rm Week 8 1x4 @ 100% 1rm Week 9 1x4 @ 105% 1rm Week 10 1x4 @ 110% 1rm ON thursdays, i think i will just do some close grip benching with/without boards. Thoughts, advice, suggestions are welcome. __________________ SUPPLEMENTS.NET REP

02-05-2008, 04:18 AM	#376
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Re: Succio's SFW Training log Week 1 - 1x4 @ 85% bench 135 x 5 155 x 5 185 x 5 215 x 1 x 4 Incline DB press - PL style 65s x 8 65s x 8 65s x 8 close grip chin ups bw x 10 +35 x 5 +35 x 5 bw x 5 DB hammer curls 35s 40s __________________ SUPPLEMENTS.NET REP