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Ben's Training Journal
(Read 107051 times)
Ben Jacobi
Lifter
 
United States United States Male 72 posts
« on: December 01, 2009, 05:28:57 pm »
A little info about myself. I have been Powerlifting since February of 09' and I only compete in RAW Divisions.  I have competed in 2 meets so far. I have          4-State Records in the Raw 165 lbs class. I have competed in NASA - PowerSports and SLP. 

Meet Results:
   
February 09': Body Weight 158.6            May 09':
 - Curl - 132.28                                        Unequipped Bench - 315
 - Bench - 293.7
 - Deadlift - 457.45
   TOTAL - 883.43 Power Sports

Thanksgiving 09' Week: at gym: Body Weight 161.6
 - Curl - 165                                             Squat - 385
 - Bench - 315                                          Bench - 315
 - Deadlift - 470                                        Deadlift - 470
    TOTAL - 950 Power Sports                   TOTAL - 1170 Powerlifting

GOALS FOR POWER SPORTS MEET 2/13:                        GOALS - July Nationals:
 - Curl - 170                                                                         Squat - 425
 - Bench - 320                                                                      Bench - 340
 - Deadlift - 501                                                                    Deadlift - 530
     TOTAL - 991  *New American Power Sports Record*          TOTAL - 1295
-------------------------------------------------------------------------------------------------------
Journal Starting New Cycle for February 2010:

11/30 - 163.8 Week 1:
Bench: 185x10                Curl: 90x6                           Incline: 155x8
225x6                                      115x9,8,7,6                            175x6
255x2                                                                                     205x4
275x3
275x3                            Pec Dec: 120x8x8x8
275x3                               + 10" squeeze x 15 + 10 dips
         WORKED IN BICEPS, TRICEPS AND MORE CHEST EXERCISES
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Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #1 on: December 02, 2009, 02:28:52 am »
Impressive totals.  I'm looking forward to reading your log Smiley
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A stitch in time means that someone repaired a hole in the fabric of the universe.
Ben Jacobi
Lifter
 
United States United States Male 72 posts
« Reply #2 on: December 02, 2009, 04:11:28 pm »
I have never attempted any of the Olympic Weightlifting Exercises (snatch, clean & jerk). I will try and max out on them this evening and begin a training for them.  Smiley
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Ben Jacobi
Lifter
 
United States United States Male 72 posts
« Reply #3 on: December 06, 2009, 12:34:50 am »
Don't have the proper weights for snatch and clean & jerk right now. Im working on purchasing some. I just finished up my first meet for virtualmeet.net. I weighed 162.2 and my attempts on bench were: 285, 300, 310. I believe that I got all white lights, but we will see what the judges say. Smiley Will be starting a new curl, bench, deadlift and squat routine that I will be putting 2gether tonite and tomorrow. My goals for my next live meet is listed in previous posts for February.. Have a good one.
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Ben Jacobi
Lifter
 
United States United States Male 72 posts
« Reply #4 on: December 08, 2009, 06:07:36 pm »
12/7 - 163.2

Bench - 185x10, 225x6, 280x3,3,3

Incline - 155x6, 185x4, 3, 3

Standing Curl - 110x4, 125x6,5,4,3

DB Bench - 90x6, 100x6,5

Preacher Curls - 90x8,7,6

Pec-Dec: 100x8, 120x7, 130x6
   + Dips: 10, 10, 10
   + 10" squeeze, 100, 120, 120 x 20

Incline DB Press: 70x7, 80x6, 80x5

High Pulley Curls: 65x10, 70x8, 75x8

Chest Press: 150x8, 200x7, 212.5x7

21's on Curl Machine: 87.5x7's, 75x7's, 75x6's
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Ben Jacobi
Lifter
 
United States United States Male 72 posts
« Reply #5 on: December 10, 2009, 04:54:42 pm »
12/9 - 163.0

Deadlift:
225x6
315x2
405x2
455x1
475x1 (lower back is now sore)

Had to end workout, had a situation here at YMCA I had to deal with (since I'm the Branch Director)
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Ben Jacobi
Lifter
 
United States United States Male 72 posts
« Reply #6 on: December 12, 2009, 11:22:24 pm »
12/12 - 163.8
 - Starting a new squat 8-week cycle. Starting off light.
Squat - 185x10, 225x12, 225x6 (easy)

Leg Press - 540x5,5,5

Lat Pulldown - 100x25, 150x8, 160x6 170x4

Upright Rows - 45x15,15

Behind Shrugs (elbow up & out) - 135x25, 20, 15

Front Shrugs - 135x25, 20, 15

Behind Shrugs - 135x25, 20, 15

Low Row - 160x8, 170x7, 170x6

Lateral Raises & Front Raises - 15x15, 12, 10
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Ben Jacobi
Lifter
 
United States United States Male 72 posts
« Reply #7 on: December 16, 2009, 06:34:16 pm »
12/15 - 164.6 (trying to put on around 10 lbs b4 next meet)

Bench: 185x10, 225x8, 7, 6, 5; 285x3

Incline Bench: 155x6, 185x6, 205x3, 2

Standing Curl: 110x4, 135x5, 4, 4, 3, 3, 2, 2

Incline Flyes: 50x8, 7, 6

Preacher Curls: 90x7, 95x6, 95x 5

Pec-Dec: 110x10, 10, 10
  +
Dips: 15, 15, 15
  +
Push-Ups: 15, 15, 15

Rope: 50x10, 9, 8

Concentration Curls: 30x8, 35x7, 40x6

Cable Flyes: 90x8, 7, 6
  +
10" Pec-Dec Squeeze: 110x20, 20, 20

Incline Curls: 30x8, 35x7, 40x6
  +
Pulley Kickbacks: 35x8, 40x7, 45x6
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #8 on: December 16, 2009, 08:32:18 pm »
Very strong bench Ben.

How do you manage the volume?
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Ben Jacobi
Lifter
 
United States United States Male 72 posts
« Reply #9 on: December 16, 2009, 11:04:21 pm »
Quote from: burgerc on December 16, 2009, 08:32:18 pm
Very strong bench Ben.

How do you manage the volume?

Wasn't too bad at all. I figured I'd be sore today in the chest, but I'm not at all. The last set on Bench doing 285x3 was a lil shaky, but I managed it without any help. Thanks for post
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Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #10 on: December 18, 2009, 11:41:56 pm »
Congrats on winning the BP meet, Ben!

At your BW and strength you're going to be a tough competitor to best in any upcoming meets.
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A stitch in time means that someone repaired a hole in the fabric of the universe.
Ben Jacobi
Lifter
 
United States United States Male 72 posts
« Reply #11 on: December 19, 2009, 03:02:16 am »
Quote from: WadeDare on December 18, 2009, 11:41:56 pm
Congrats on winning the BP meet, Ben!

At your BW and strength you're going to be a tough competitor to best in any upcoming meets.

Thanks Wade, meet ended up going well. Now, I have goals set for live meet in February. I enjoy checking your log. Keep up the hard work!
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Ben Jacobi
Lifter
 
United States United States Male 72 posts
« Reply #12 on: December 21, 2009, 06:13:43 pm »
12/19 - 164.8

Squat - 135x6, 225x2, 250x5, 250x5, 250x5, 250x5, 250x5

Deadlift - 225x4, 315x5, 315x5, 315x5, 315x5, 315x5

Lat Pulldown - 110x25, 160x6, 160x6, 160x6

Behind Shrugs (elbows up & out) - 135x25, 135x25, 135x20

Leg Press - 450x6, 500x5, 550x4

High Pulley 1-arm Pulley - 150x8, 150x7, 150x6

Leg Ext - 100x8, 100x7, 100x6

Front Shrugs & Behind - 135x25, 135x20, 135x20

Calf Raises - 180x15, 180x15, 180x15
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Ben Jacobi
Lifter
 
United States United States Male 72 posts
« Reply #13 on: December 23, 2009, 12:54:26 am »
12/21 - 165.0

Bench - 185x10, 225x6, 225x6, 225x6, 225x6, 225x6, 225x6

Standing Curl - 110x5, 110x5, 110x5, 110x5 110x5, 110x5

Incline Bench - 155x8, 185x6, 205x2, 205x2

Curl Machine - 100x8, 105x7, 100x6, 100x5

DB Bench - 90x6, 100x6, 100x6, 100x6

Standing Alt. Curls - 30x8, 35x7, 40x6, 35x6, 30x7
   +
Rope Ext - 50x10, 60x8, 70x6, 60x8, 50x10

Pec-Dec - 110x10, 120x8, 130x7, 140x6
   +
Dips - 15, 15, 15, 15

Barbell Burnout - 45x30, 45x25, 45x20
   +
Low-Pulley Kickbacks - 35x10, 40x9, 45x8
   +
Push-Ups - 15, 15, 15

Overall, great workout. Pretty tired afterwards. I was gunna try heavy Incline DB Press but my chest was pretty tired.
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Ben Jacobi
Lifter
 
United States United States Male 72 posts
« Reply #14 on: December 31, 2009, 05:35:42 pm »
Took a week off because of the Holidays.

12/29 - 165.0

Bench - 225x8, 275x3, 285x1, 295x1, 305x1

Pec-Dec - 130x8, 130x8

High-Pulley Curls - 65x10, 65x10

Machine Curls - 87.5x10, 87.5x10

Rope Ext - 50x10, 50x10
   +
Push-Ups (close) - 10, 10

Got a really bad headache so I left before finishing entire workout

------------------------------------------------------------------------------------------------
12/30 - 165.2

Standing Curl - 110x6, 120x5, 130x4, 140x3, 150x1

Rope Ext - 50x10, 60x8, 70x6, 60x8, 50x10

Barbell Curls - 115x4, 135x2, 135x2

Preacher Curls - 70x8, 70x8, 70x8

DB Kickbacks - 20x8, 20x8

Incline Curls (singles) - 25x8, 30x7, 35x6, 40x5
    +
Incline Diamond Push-Ups - 10, 10, 10, 10
    +
Pulley Kickbacks - 35x8, 35x8, 35x8

High Pulley Curls - 65x10, 70x10, 80x10, 90x8
    +
Skull Crushers - 70x10, 70x10, 70x10

Concentration Curls - 35x10, 35x10, 35x10, 35x10
    +
Reverse Pulley Tricep Ext - 60x10, 60x10, 60x10, 60x10
Logged
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