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TRAINING LOG: Bill Baxter

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    Posted: 8/12/13 at 8:51pm
Hey everyone.  Today was my first day using Matt Vincent's 'Training Lab'.  I have been out of the gym for a while, so please bear with me as I get my lifts and weight back up to where I know it can be.  Personal data- 6'4" 326lbs Ouch.  The weight is the result of too much bad food and really good beer Beer.

Block 1/Cycle 1

Squats- 10 x 10 @50% of 1 RM
Bar- 10 reps warm up
95lbs- 10 reps warm up
105lbs- 8 sets @ 10 reps

Snatch- 3x5 @ 50-60% of 1RM- I have never done this lift before and after 10 sets of squats, I was more than just a little uncoordinated.  Until I get more practice I did 'hanging' snatches.
Bar- 3 sets @ 5 reps

Good Mornings-
Bar- 3 sets @ 10 reps


Edited by bax7889 - 8/21/13 at 7:04pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 8/13/13 at 8:12pm
Day #2

Push Press- 50% of 1RM
Bar x 10
55 x 10
55 x 10
7 sets @ 65 x 10

Pull Ups- Even when I was in the best shape of my life, I have never been able to do pull ups.  I will not cheat the Training Lab, so I worked the Assisted Pull Up machine at maximum assistance.
10 reps
5 reps, rest, 5 reps
4 reps, rest, 3 reps, rest, 3 reps

1 Arm Row
30lbs x 10
40lbs x 10
40lbs x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 8/15/13 at 8:42pm
Deadlifts- 50% of 1RM
Bar x 10
65 x 10
95 x 10
95 x 10
6 sets @ 105 x 10

Cleans- 50-60% of 1RM
95 x 5
95 x 5
95 x 5

Good Mornings
45 x 10
55 x 10
55 x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 8/17/13 at 8:08pm
Bench Press-
Bar x 10
65lbs x 10
75lbs x 10
75lbs x 10
6 sets at 95lbs x 10

Dips- (Assisted Dips)
180lbs of asst. x 10
170lbs of asst. x 10
170lbs of asst. x 10

1 Arm Row
50lbs x 10
50lbs x 10
50lbs x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 8/19/13 at 9:16pm
Week #2 of The Training Lab.  Feeling good.  Still need work on snatch technique.  Also bought my first 'pet rock' (21lbs) to practice throwing on off days.

Squat-
Bar x 10
95lbs x 10
95lbs x 10
7 sets 105lbs x 10

Snatch-
55lbs x 5
55lbs x 5
65lbs x 5

Good Mornings-
3 sets 65lbs x 10


Edited by bax7889 - 8/26/13 at 7:45pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 8/20/13 at 8:20pm
Push Press- 50% of 1RM
Bar x 10
55 x 10
8 sets @ 65 x 10

Pull Ups (Assisted)
180lbs of assistance x 10 reps
180lbs of assistance x 7, rest, 3
180lbs of assistance x 7, rest, 3

1 Arm Row
50lbs x 10
50lbs x 10
50lbs x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 8/22/13 at 9:56pm
Deadlifts-
Bar x 10
65 x 10
95 x 10
95 x 10
6 sets @ 105 x 10

Cleans-
95 x 5
95 x 5
95 x 5

Good Mornings
65 x 10
65 x 10
75 x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 8/24/13 at 10:26pm
Bench Press-
Bar x 10
75lbs x 10
8 sets at 95lbs x 10

Dips- (Assisted Dips)
170lbs of asst. x 10
160lbs of asst. x 10
160lbs of asst. x 10

1 Arm Row
55lbs x 10
55lbs x 10
55lbs x 10
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Post Options Post Options   Thanks (1) Thanks(1)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 8/24/13 at 10:33pm
Steady progress.  Thumbs Up
Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 8/24/13 at 11:04pm
Thanks Tom.  Just working the Training Lab system. Weights all go up next week.  Looks like I'll be changing gyms soon.  Leaving the Y and going to Powerhouse Gym, where the big boys train.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 8/26/13 at 7:45pm
Week #3- Weights go up.  Still not happy with my technique on the snatch.  Keep watching the videos I see on YouTube, but... still not getting it quite right, so I will keep the weight the same.

Squat- (55% of 1RM)
Bar x 10
75lbs x 10
95lbs x 10
95lbs x 10
105lbs x 10
5 sets 120lbs x 10

Snatch-
65lbs x 5
65lbs x 5
65lbs x 5

Good Mornings-
3 sets 75lbs x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 8/28/13 at 8:55pm
Forgot to post yesterday's (8/27) numbers.  Felt great.

Push Press- 55% of 1RM
Bar x 10
55 x 10
65 x 10
7 sets @ 75 x 10

Pull Ups (Assisted)
180lbs of assistance x 10 reps
180lbs of assistance x 10
180lbs of assistance x 8, rest, 2

1 Arm Row
55lbs x 10
55lbs x 10
55lbs x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 8/29/13 at 10:01pm
Felt good tonight.  Little twinge in my right knee doing deadlifts.  It was caused by my form, so tightened that up and twinge was gone.  Still need to get some good knee sleeves.  Getting better at cleans.

Deadlifts- 55% of 1RM
Bar x 10
65 x 10
95 x 10
105 x 10
6 sets @ 120 x 10

Cleans- 60% of 1RM
115 x 5
115 x 5
115 x 5

Good Mornings
75 x 10
75 x 10
75 x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 8/30/13 at 1:30pm
Bench Press-
Bar x 10
75lbs x 10
95lbs x 10
7 sets @ 105lbs

Dips- (Assisted Dips)
160lbs of asst. x 10
160lbs of asst. x 10
150lbs of asst. x 10

1 Arm Row
60lbs x 10
60lbs x 10
60lbs x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 9/12/13 at 3:51pm
Numbers from Labor Day (9/2) workout.  Been out of commission this past week because school has to come first.  Had a 12 page paper due for my final class for my MBA- Management.

Squat- (55% of 1RM)
Bar x 10
75lbs x 10
95lbs x 10
95lbs x 10
105lbs x 10
5 sets 120lbs x 10

Snatch-
65lbs x 5
65lbs x 5
65lbs x 5

Good Mornings-
3 sets 75lbs x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 9/14/13 at 7:48am
Time off hurt the pull up numbers

Push Press- 55% of 1RM
Bar x 10
2 sets @65 x 10
7 sets @ 75 x 10

Pull Ups (Assisted)
180lbs of assistance x 10 reps
180lbs of assistance x 8, rest, 2
180lbs of assistance x 4, rest, 3, rest, 3

1 Arm Row
55lbs x 10
55lbs x 10
55lbs x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 9/15/13 at 4:17pm
Missed 2 workouts during the week, so making the up today. Not the right way to do it, but I need to stay on track. Luckily, next week is deloading, so lighter workouts. I will focus a little more on cardio.  Felt good.  Can't wait to start adding some more weight.

Deadlifts- 55% of 1RM
Bar x 10
65 x 10
95 x 10
105 x 10
6 sets @ 120 x 10

Cleans- 60% of 1RM
115 x 5
115 x 5
115 x 5

Good Mornings
75 x 10
75 x 10
85 x 10

Bench Press-
Bar x 10
85lbs x 10
8 sets @ 105lbs

Dips- (Assisted Dips)
160lbs of asst. x 10
150lbs of asst. x 10
150lbs of asst. x 10

1 Arm Row
60lbs x 10
60lbs x 10
60lbs x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 9/23/13 at 9:45pm
Deloading phase last week.  Did a little more cardio than usual.  Phase 1 Cycle 2 of Training Lab started tonight.

Squat- (60% of 1RM)
85lbs x 10
115lbs x 10
3 sets 135lbs x 10

Snatch-
95lbs x 5
95lbs x 5
95lbs x 5

Good Mornings-
3 sets 85lbs x 10

Really hard not bumping up weight because I am feeling stronger.  Head down.  Stay the course.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 9/24/13 at 8:30pm
I still hate pull ups! Not getting the results I was hoping for.  Alright, enough bitchin'.

Push Press- 60% of 1RM
65lbs x 10
4 sets @ 95lbs x 10

Pull Ups (Assisted)
180lbs of assistance x 10 reps
180lbs of assistance x 7, rest, 3
180lbs of assistance x 4, rest, 3, rest, 3

1 Arm Row
3 sets @ 65lbs x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 9/27/13 at 7:42am
Tweaked the weight on the deadlift.  True 60% would have been 130lbs, so I bumped it to 135lbs because I hate 2.5lbs plates plus I am feeling great.

Deadlifts (60% 1RM)-
95 x 10
115 x 10
3 sets @ 135 x 10

Cleans-
115 x 5
115 x 5
115 x 5

Good Mornings
85 x 10
95 x 10
95 x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 9/29/13 at 9:11pm
Looking at my form for one arm rows from the previous workout (9/24), it sucked.  I dropped the weight back down to 60lbs and really concentrated on using better form.

Bench Press-
95lbs x 10
4 sets @ 115lbs x 10

Dips- (Assisted Dips)
150lbs of asst. x 10
150lbs of asst. x 10
140lbs of asst. x 10

1 Arm Row
3 Sets 60lbs x 10

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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 10/01/13 at 10:11pm
Squat- (60% of 1RM)
115lbs x 10
4 sets 135lbs x 10

Snatch-
95lbs x 5
95lbs x 5
95lbs x 5

Good Mornings-
3 sets 95lbs x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 10/04/13 at 2:34pm
Push Press- 50% of 1RM
Bar x 10
55 x 10
8 sets @ 65 x 10

Pull Ups (Assisted)- Figured out what I was doing wrong with pull ups.  Kept shoulders down and felt so much stronger.

180lbs of assistance x 10 reps
180lbs of assistance x 10 reps
180lbs of assistance x 7, rest, 3

1 Arm Row
60lbs x 10
60lbs x 10
60lbs x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote bax7889 Quote  Post ReplyReply Direct Link To This Post Posted: 10/10/13 at 7:33pm
Another great night in the gym.  Added DB Shrugs tonight.

Deadlifts (60% 1RM)-
115 x 10
4 sets @ 135 x 10

Cleans-
115 x 5
115 x 5
115 x 5

Good Mornings
95 x 10
95 x 10
95 x 10

DB Shrugs
3 sets 70 x 12
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