Sampson 7's Log
Moderators: Jungledoc, Ironman, stuward
12/20/08:
Full Squat:
115# (52 kg) x10
180# (82 kg) x5
230# (104.3 kg) 5rx3s
Flat Bench:
95# (43 kg) x10
135# (61.2 kg) x5
185# (84 kg) x5,4,4,1
Pendlay Row:
130# (69 kg) x5
175# (79.4 kg) x0 <too heavy
172# (78 kg) x5rx4s
173# (78.5 kg) x3
Weighted hypers:
35# (15.9 kg) x10rx3s
Shrug:
190 (86 kg) x8rx3s
Ab wheel: (from knees)
20r x3s
Full Squat:
115# (52 kg) x10
180# (82 kg) x5
230# (104.3 kg) 5rx3s
Flat Bench:
95# (43 kg) x10
135# (61.2 kg) x5
185# (84 kg) x5,4,4,1
Pendlay Row:
130# (69 kg) x5
175# (79.4 kg) x0 <too heavy
172# (78 kg) x5rx4s
173# (78.5 kg) x3
Weighted hypers:
35# (15.9 kg) x10rx3s
Shrug:
190 (86 kg) x8rx3s
Ab wheel: (from knees)
20r x3s
12/26/08:
Back Squat:
120x10
180x5
235x0
231x5rx3s
Flat Bench:
95x10
135x5
185x5
185x4
185x3
185x1
Pendlay row:
130x5
150x5
165x5
170x5
170x5
Weighted dips:
BW +20#:
8,8,8
Curl:
95x9,9,5
Standing Triceps Ext:
60x8
62x8,8
Calf Raises: <added these back in because my calfs don't seem to be getting any work from the current plan
130x10
150x10,10
Back Squat:
120x10
180x5
235x0
231x5rx3s
Flat Bench:
95x10
135x5
185x5
185x4
185x3
185x1
Pendlay row:
130x5
150x5
165x5
170x5
170x5
Weighted dips:
BW +20#:
8,8,8
Curl:
95x9,9,5
Standing Triceps Ext:
60x8
62x8,8
Calf Raises: <added these back in because my calfs don't seem to be getting any work from the current plan
130x10
150x10,10
1/17/09:
Squat:
130x10
180x5
235x5rx3s< last rep on last set done, but almost not done.
Bench:
90x10
130x5
181x5
181x5
181x4
181x3
190x1< almost 2 reps but not quite
130x8
Pendlay row:
130x5
180x5rx4s <stay and work on touching abs each rep
Weighted Hypers:
50x10rx3s
Shrug:
200x8
205x8
200x6
Weighted Ab Wheel from knees:
BW+24#: 12,12,8
Weighted Pushups:
BW+24#: 10,10
Raised Leg (bench level) weighted pushups:
+24#: x6
Squat:
130x10
180x5
235x5rx3s< last rep on last set done, but almost not done.
Bench:
90x10
130x5
181x5
181x5
181x4
181x3
190x1< almost 2 reps but not quite
130x8
Pendlay row:
130x5
180x5rx4s <stay and work on touching abs each rep
Weighted Hypers:
50x10rx3s
Shrug:
200x8
205x8
200x6
Weighted Ab Wheel from knees:
BW+24#: 12,12,8
Weighted Pushups:
BW+24#: 10,10
Raised Leg (bench level) weighted pushups:
+24#: x6
1/26/09:
Sumo Squat: <I find my knees to be more solid in the Sumo Squat. Itg also uses more muscles.
100x10
180x5
200x5
220x5
225x5 < do 220 for sets next time
Flat Bench:
90x10
140x5
181x5rx4s< finally I completed all the sets and reps
190x2,1
130x10
Pendlay row:
130x5
150x5
160x5
170x5
175x5< too heavy for good form
170x5
weighted Hypers:
40x8rx3s <3 second hold at top of each rep
Shrug:
200x8rx4s
Weighted ab wheel from knees:
24#: 15,15,10
Sumo Squat: <I find my knees to be more solid in the Sumo Squat. Itg also uses more muscles.
100x10
180x5
200x5
220x5
225x5 < do 220 for sets next time
Flat Bench:
90x10
140x5
181x5rx4s< finally I completed all the sets and reps
190x2,1
130x10
Pendlay row:
130x5
150x5
160x5
170x5
175x5< too heavy for good form
170x5
weighted Hypers:
40x8rx3s <3 second hold at top of each rep
Shrug:
200x8rx4s
Weighted ab wheel from knees:
24#: 15,15,10