C&C Dads training log

[CC dad]

Back squat
205x5
225x5
245x3
255x3
245x3

Decline bench press
155x5
170x5
190x3
200x3
190x3

Bentover row
135x5
145x5
160x3
170x3
160x3


All of these fourth sets were previous 3RM and I did them all with ease so I'm feeling pretty good today.

[CC dad]

3/8/06

Straight leg deadlift
205x5
225x5
260x3
270x3
260x3

Split jerk
135x5
145x5
165x3
175x2
165x1

power clean
135x5
145x5
165x3
175x3
165x3

Pretty good day. I went too heavy on the jerks and too light on the cleans .

[CC dad]

Oh by the way Im 5'10" 147lbs about 6%bf
I don't have any real specific goals I just want to continue to gain strength and look pretty good in a bathing suit.

[CC dad]

Well I had a good day today. I will be glad when baseball season is over so I can get back to 4 days a week. I love coaching my sons team though so its all good. Well here goes.

Back squat
205x5
235x5
255x3
265x3
255x3

Decline bench press
155x5
175x5
200x3
205x3
200x3
I meant to go for 210 on the fourth set but I realized after the set that I loaded the bar wrong. How dumb is that? I should have put some 35's on so that I wouldn't have to add up all those small plates.

Bent over row
135x5
155x5
165x3
175x2
165x3

60 sec rest ( or as close as I can stick to it ) between all sets.

[Mahler]

Looking good. Great numbers on the squats, especially.

[CC dad]

Thanks Mahler
I have really been focusing on the squats and deads for about 6 months now. I didn't realize how much I had been neglecting them in the past. Who knew I was suppose to squat more than I bench. No one else in the gym does.

[K-Court]

I think the numbers are all great, especially given your size. Awesome, man.

[CC dad]

3/17/06
Straight leg deadlift
205x5
230x5
265x3
275x2
265x3

Split jerk
135x5
145x5
155x3
165x3
155x3
These went really well. I feel like I'm getting my form down good on these. I dropped the weight a little too and that helped. I think I went too heavy last time.

Power clean
135x5
155x5
170x3
180x1
170x3
These went aweful. My form was all messed up. I usually do cleans well but today I was just off. I hope that it was just a fluke.

I just felt weak today but I got through it. I didnt sleep well last night and that was probably the problem.

[CC dad]

3/20/06

Im off this week so I am hoping to get in 4 days. I normally work out at 2:00-3:00 in the afternoon but as the kids and wife are out of school I decided to go this morning around 9:30. Maybe that was the problem because I just couldnt seem to get going for a while.

Back squat
205x5
245x5
260x3 This is where the problems started. This felt very heavy.
270x2 I sware if I had tried to squat my pickup truck it wouldnt have felt any heavier that this did. I was really surprised that I got 2.
260x2 I was just dead. I dropped down for my third rep and just stayed there. I was really dissapointed in that.

Decline bench press
155x5
175x5
200x3
210x3
200x3
I guess I finally woke up because I nailed these. That 210 went up with ease. I felt much better after this.

Bent over row
135x5
155x5
165x3
175x3
165x3

Well as dissapointed as I was after the squats the bench and rows went really well. I tried to go for a new 3 rep max in all 3 lifts today and I got 2 of them. Whats that old Meatloaf song? Im still not pleased with the squats but Ill get it. Pretty good day I guess.

[CC dad]

Another early day today. I was a little sluggish but not as bad as yesterday.

60 sec rest between all sets

Straight leg deadlift
205x5
230x5
265x3
275x3
265x3

Split jerk
135x5
145x5
155x3
165x2 I should have gotten that last one. I felt that I had pleanty left but I missed it. I tried it a second time but it was just a mental thing by then.
155x3

Power clean
135x5
155x5
170x3
180x3 YEA BABY! I had to work hard for that last rep. I couldnt hardly get it to rack on my shoulders. It wanted to come back down bad but I just fought and wouldnt let it. I found my balance got it racked and held it. Man I felt good after that.
170x3

[CC dad]

3/23/06

Squats sucked today. I'm hoping that its just my early morning workouts. My legs felt absolutly dead today. I was hoping to get 300 or near that this cycle but now I just don't see it happening

Back squat
205x5
245x5
260x2
260x2
260x0 ARRRRRRRRGGGGGHHHHHH!!!!!!

Decline bench
155x5
175x5
205x3
215x3
205x3 Well at least it does appear that I will get 225x3 which was my goal on this this time.

Bentover row
135x5
160x5
170x3
180x2
170x3


I must admit it is disheartening to see my squats going backward. I've always been small and weak though and I've made it my goal to get stronger. I won't let a few setbacks in the squatrack stop me. I still have tomorrow to get through and then next week is a new week and it will be better!!!

[CC dad]

3/29/06

Power clean/front squat/ split jerk
135x5
135x5
135x5

Romanian deadlift/bent over row
135x5
135x3
135x5

superset
pullup incline/ bench press
BWx12 115x12
BWx12 115x12
BWx12 115x12

20 min HIIT

[buster]

CC dad, really nice routine. Very impressive numbers.

[Mahler]

cc dad,
Those pullups/inclines really jump off the page for me. Nice work.

[CC dad]

Thanks guys. The workout from 3/29 is actually one of the HGM phases. I alternate weeks between things like that and the low rep heavy weight stuff.

[CC dad]

3/30/06

Push press
135x5
135x5
145x5

superset
Reverse pushup/ dip
bwx12/bwx12
bwx12/bwx12
bwx12/bwx12

Lunge/hammer curl
I did these with 30lb dumbells 5x each leg = 10 curls
5x(30x2)
5x(30x2)
5x(30x2)

[CC dad]

4/5/06

Back squat
205x5
245x5
260x3
270x3
260x3
I felt really good after this. This is the same set/weight that kicked my butt on 3/23/06.

Decline bench press
155x5
175x5 was suppose to be 180 oops.
210x3
220x2
210x3

Bentover row
135x5
160x5
170x3
180x3
170x3

Good day today!

[Bill2380]

Small and weak? You are moving some real weight. I'm impressed as hell.

[CC dad]

Thanks for the incouragement Bill.

[CC dad]

4/6/06

60 sec rest

Straight leg deadlift
205x5
235x5
270x3
280x2
270x3

Split jerk
135x5
145x5
155x3
165x3
155x3

power clean
I need to work on these. I cant seem to get the heavier weights racked on my shoulders even though I feel I can lift them.
135x5
165x5
175x3
185x2
175x1

[CC dad]

4/11/06

I had a short one today. I only had @ 30 minutes today because I had a baseball game to coach at 7:00PM. Nothing to do tomorrow so I hope to get a good workout tomorrow.

60 sec rest

split jerk
135x5
135x5
135x5

superset
reverse pushup/dip
bwx12/bwx12
bwx12/bwx12

bwx12/bwx12

[CC dad]

4/12/06
Wt. 144.5 I have decided to start weighing myself before each workout. I am not trying to gain or loose weight but I am just curious to see if it changes any.


60 sec. rest

power clean/front squat I left the jerk out today as I did them yesterday. I also wanted to add a little weight.
155x5
155x5
155x5

Romanian deadlift/bentover row
135x5
135x5
135x5

superset
pullup/incline bench press
bwx12/115x12
bwx12/115x12
bwx12/115x12 I had a really hard time finishing this set.

I had become lax on my rest times so I concentrated on sticking to the 60 sec. today. It made a big difference in the intensity of the workout.

[CC dad]

New week and New Rules. I am starting the New Rules program. I watched the program in Mahlers log and decided to give it a try. Im using one of the programs in the back of the book. I plan on doing 2 workouts a week with as many active recovery workouts as I can squeeze in. So here goes!

4/24/06 142 lbs. -2.5

Full squat 135x15 135x15 60 sec
Superset with full rest
Static lunge 95x15e 95x15e 60 sec
One arm dumbell row 20x15e 30x15e 60 sec
Superset with full rest
pushup bwx15 bwx15 60 sec
swiss ball crunch bwx20 bwx20 60 sec

This is the break in program which I wasn't sure that I needed to do. I decided to because it has been a long time since I have done any high rep training. The first two phases that I am doing are fairly high rep. I went too light on the weight on the rows and the pushups wern't hard at all so I may need to do a few changes. I sure am excited about this!

[CC dad]

4/25/06

Rest day

pushup with feet elevated bwx15 bwx15

squat bwx15 bwx15

lunge with twist bwx15e bwx15e

I only had a few minutes today so I kind of threw this together in my spare time. I wanted to do something light as a recovery workout. Tomorrow I'm on to break in workout B.

[Tony Gentilcore]

Quite impressive numbers for someone your size.

I didn't read the entire log, but are you purposely trying to lose weight?

[CC dad]

Originally Posted by Tony G

Quite impressive numbers for someone your size.

I didn't read the entire log, but are you purposely trying to lose weight?

No. I'm not really trying to gain either I just decided to keep up with it.

[CC dad]

4/26/06
Weight 143.5 +1.5

New Rules break in program B

Deadlift 135x15 185x15 rest 60 sec
I didn't go near heavy enough on either deadlift set.
superset with full rest
step up 95x15e 95x15e rest 60 sec
one arm shoulder press 30x15e 30x15e rest 60 sec
superset with full rest
close grip lat pulldown 110x15 120x15 rest 60 sec
reverse crunch bwx15 bwx15 rest 60 sec

I feel that my weights will go up quite a bit once my body gets used to doing these high rep sets. I am enjoying this program though.

[CC dad]

4/27/06
wt 142 lb.-1.5

recovery workout
deadlift 115/20 115/20 rest 60 sec
lat pulldown 70/20 70/20 rest 60 sec
standing military 45/20 45/20 rest 60 sec

[CC dad]

5/1/06
Wt 142.5

NROL break in A

full squat
155/15 60 sec rest
165/15 60 sec rest
superset with full rest
static lunge
95/15e 60 sec rest
95/15e 60 sec rest
one arm dumbell row
35/15e 60 sec rest
40/15e 60 sec rest
superset with full rest
pushup
bw/15 60 sec rest
bw/15 60 sec rest
swiss ball crunch
bw/15 60 sec rest
bw/15 Whew! I'm done!

[CC dad]

5/2/06

recovery workout
pushup with feet elevated bw/20 bw/20
squat bw/20 bw/20
lunge bw/20e bw/20e