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08-24-2017 , 02:44 PM
#101
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
8/23/2017
  • DL: 135x5, 195x5, 245x5, 295x5
  • Bike ride (hilly terrain): 5.8 miles
Note:
  • Deload week
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08-25-2017 , 12:01 PM
#102
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
8/24/2017
  • Shoulder mobility work
  • Very wide overhead press: 75x5x2
  • Overhead press: 75x5, 95x5x2
  • CG Pull-ups: BWx10x2
  • Bike ride (hilly terrain): 13.0 miles
Note:
  • Deload week
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08-30-2017 , 04:03 PM
#103
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
8/26/2017
  • Squat: 55x7, 145x5, 175x5, 215x5, 265x5
  • Bike ride (hilly terrain): 11.6 miles
Note:
  • End deload week
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08-30-2017 , 04:05 PM
#104
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
8/28/2017
  • Pendlay row: 135x5, 185x5, 225x3, 245x3, 265x3 185x7
  • Bike ride (hilly terrain): 14.0 miles
8/29/2017
  • Bench press: 45x15, 95x15, 135x15, 185x5
  • Close grip bench press: 135x15x2
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09-07-2017 , 03:19 PM
#105
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
8/30/2017
  • Squat: 55x7, 145x7, 235x5, 285x3, 325x3, 375x2, 405x2
  • Good mornings: 145x10, 235x10, 285x5
  • Bike ride (hilly terrain): 10.9 miles
8/31/2017
  • Bike ride (hilly terrain): 18.0 miles
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09-07-2017 , 03:23 PM
#106
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
9/1/2017
  • Walk (daily cumulative): 3.4 miles
9/2/2017
  • Walk (daily cumulative): 5.9 miles
9/3/2017
  • Walk (daily cumulative): 4.0 miles
9/4/2017
  • Walk (daily cumulative): 3.3 miles
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09-07-2017 , 03:26 PM
#107
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
9/5/2017
  • DL: 135x5, 225x5, 275x3, 315x3, 365x3, 385x3, 405x3 [2010's PR triple (tie)]
  • Sumo DL: 225x5, 275x3, 315x3
  • Bike ride (hilly terrain): 13.5 miles
9/6/2017
  • Shoulder mobility work
  • Very wide overhead press: 65x5, 95x5
  • Overhead press: 95x5, 115x5, 135x5, 155x3
  • CG Pull-ups: BWx22, BWx16
  • Pull-ups: BWx10, BWx7
  • Bike ride (hilly terrain): 13.8 miles
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09-15-2017 , 04:50 PM
#108
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
9/8/2017
  • Squat: 55x7, 145x7, 235x5, 285x3, 325x3, 375x2
  • Good mornings: 145x10, 235x10, 285x7
  • Bike ride (hilly terrain): 13.5 miles
9/10/2017
  • Pendlay row: 135x5, 185x5, 225x3, 245x3, 265x3 185x5, 135x10x2
  • Incline press: 45x15, 95x15, 135x10x2
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09-15-2017 , 04:52 PM
#109
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
9/11/2017
  • DL: 135x5, 225x5, 315x3, 365x3, 385x3
  • Sumo DL: 315x3
  • Bike ride (hilly terrain): 13.3 miles
9/12/2017
  • Bike ride (hilly terrain): 13.8 miles
Rich's powerlifting log Quote
09-18-2017 , 11:47 AM
#110
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
9/13/2017
  • Shoulder mobility work
  • Overhead press: 65×7, 95x5, 115x5, 135x5, 155x3
  • CG Pull-ups: BWx22, BWx16
  • Pull-ups: BWx10, BWx7
9/14/2017
  • Bike ride (hilly terrain): 13.3 miles
Rich's powerlifting log Quote
09-18-2017 , 11:51 AM
#111
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
9/15/2017
  • Squat: 55x7, 145x7, 235x5, 285x3, 325x3, 375x2
  • Bike ride (hilly terrain): 13.5 miles
9/17/2017
  • Pendlay row: 135x5, 185x5, 225x3,185x5x2
  • Strap seated cable row: three sets x 10 reps
  • Incline press: 55x15, 105x15, 145x10x2
  • Bike ride (hilly terrain): 13.5 miles
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09-25-2017 , 12:51 PM
#112
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
9/19/2017
  • Trap bar DL: 135x7, 225x7, 315x3, 365x3, 405x3, 455xf
  • Bike ride (hilly terrain): 13.4 miles
9/20/2017
  • Shoulder mobility work
  • Overhead press: 65x5, 95x5, 115x5, 135x5, 155x3
  • CG Pull-ups: BWx22, BWx16
  • Pull-ups: BWx10, BWx7
  • Bike ride (hilly terrain): 13.3 miles
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09-25-2017 , 12:54 PM
#113
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
9/22/2017
  • Squat: 55x7, 145x5, 235x5, 285x3, 325x3, 375x2
  • Good mornings: 145x10, 235x10, 285x10
  • Hanging leg raises: BWx12x2
  • Bike ride (hilly terrain): 13.3 miles
  • Walk, daily cumulative: 4.5 miles
9/23/2017
  • Walk, daily cumulative: 5.0 miles
9/24/2017
  • Bike ride (hilly terrain): 12.9 miles
  • Walk, daily cumulative: 4.7 miles
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09-28-2017 , 10:05 AM
#114
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
9/25/2017
  • Pendlay row: 135x5, 185x5, 225x3,185x5x2
  • Incline press: 45x15, 95x15, 135x12, 155×8, 185×1
Note:
  • Incline presses felt good...no pain at pec tear site. Will focus more on this in the future.
9/26/2017
  • Trap bar DL: 135x7, 225x7, 315x3, 365x3, 405x3, 425x1, 455x1 (PR)
  • Hanging leg raises: BWx12x2
  • Bike ride (hilly terrain): 12.9 miles
9/27/2017
  • Bike ride (hilly terrain): 12.9 miles
Rich's powerlifting log Quote
10-03-2017 , 12:23 PM
#115
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
9/28/2017
  • Shoulder mobility work
  • Overhead press: 65x5, 95x5, 115x5, 135x5, 155x3
  • CG Pull-ups: BWx22, BWx16
  • Pull-ups: BWx10, BWx7
  • Bike ride (hilly terrain): 6.2 miles
  • Walk, daily cumulative: 3.8 miles
9/29/2017
  • Walk, daily cumulative: 5.6 miles
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10-03-2017 , 12:25 PM
#116
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
9/30/2017
  • Smith machine DL (assuming net bar weight = 25 lb): 115×5, 205×5, 295×5, 345×5
  • DB Romanian DL: 40×8, 80×8 (per dumbbell)
  • Back extension machine: three sets
  • Exercise bike: 45 min. for 400 kcal
  • Walk, daily cumulative: 4.6 miles
10/2/2017
  • Walk, daily cumulative: 4.5 miles
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10-06-2017 , 10:24 AM
#117
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
10/3/2017
  • Pendlay row: 135x5, 185x5, 225x3, 245x3, 265x3
  • Incline press: 45x15, 95x15, 115x5, 135x5, 145x7, 185x2
  • Bike ride (hilly terrain): 7.5 miles
10/4/2017
  • Trap bar DL: 135x5, 225x5, 315x3, 365x3, 405x3, 455x3 (PR triple)
  • Hanging leg raises: BWx12x2
  • Bike ride (hilly terrain): 13.4 miles
10/5/2017
  • Bike ride (hilly terrain): 14.1 miles
Rich's powerlifting log Quote
10-06-2017 , 02:57 PM
#118
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Quote:
Originally Posted by Rich Muny
...no pain at pec tear site. Will focus more on this in the future.
When was the pec tear? Was that an old injury (I vaguely remember you saying something about an old injury a long time ago) or something recent?
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10-09-2017 , 03:49 PM
#119
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It's an old one, from quite a few years ago.
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10-09-2017 , 03:54 PM
#120
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
10/6/2017
  • Shoulder mobility work
  • Overhead press: 65x7, 95x5, 115x5, 135x5, 155x3, 95×10
  • Dumbbell shoulder press: 30×15
  • CG Pull-ups: BWx23, BWx17
  • Pull-ups: BWx10, BWx7
  • Bike ride (hilly terrain): 14.1 miles
  • Walk, daily cumulative: 3.2 miles
Rich's powerlifting log Quote
10-09-2017 , 03:55 PM
#121
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
10/7/2017
  • Walk, daily cumulative: 3.1 miles
10/8/2017
  • Squat: 55x7, 145x5, 235x5, 285x3, 325x3, 375x2
  • Good mornings: 145x10, 235x10, 285x10
  • Hanging leg raises: BWx12x2
Rich's powerlifting log Quote
10-11-2017 , 09:36 PM
#122
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
10/9/2017
  • Incline press: 45x15, 95x15, 135x3, 145x3, 155x6, 185x2
  • Pendlay row: 135x5, 185x5, 225x3, 245x3, 265x3
  • Bike ride (hilly terrain): 14.1 miles
10/10/2017
  • Bike ride (hilly terrain): 14.1 miles
Rich's powerlifting log Quote
10-18-2017 , 08:32 PM
#123
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
10/11/2017
  • Trap bar DL: 135x5, 225x5, 315x5, 365x3, 405x3, 475xfx2, 455x3 (tied PR triple)
  • Bike ride (hilly terrain): 14.7 miles
10/12/2017
  • Bike ride (hilly terrain): 13.6 miles
Rich's powerlifting log Quote
10-18-2017 , 08:35 PM
#124
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
10/13/2017
  • Shoulder mobility work
  • Overhead press: 65x7, 95x5, 115x5, 135x5, 155x3, 95×10
  • CG Pull-ups: BWx24, BWx18
  • Pull-ups: BWx11, BWx8
  • Walk, daily cumulative: 3.7 miles
10/14/2017
  • Walk, daily cumulative: 5.2 miles
10/15/2017
  • Walk, daily cumulative: 4.4 miles
Rich's powerlifting log Quote
10-18-2017 , 08:38 PM
#125
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
10/16/2017
  • Squat: 55x7, 145x5, 235x5, 285x3, 325x3, 375x2
  • Bike ride (hilly terrain): 13.4 miles
10/17/2017
  • Bike ride (hilly terrain): 13.4 miles
10/18/2017
  • Pendlay row: 135x5, 185x5, 225x3, 245x3, 265x3
  • Incline press: 45x15, 95x15, 135x5, 155x3, 165x4, 185x2
  • Trap bar DL: 135x5, 225x5, 315x5, 365x3, 405x3, 475xf
  • Bike ride (hilly terrain): 8.4 miles
Rich's powerlifting log Quote
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