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ChinPieceDave667's 5x5 journal

Personal Journals discussion on ChinPieceDave667's 5x5 journal, within the Members Section; Friday's Workout WORKOUT: A2G Squats: 3x3 [1x3] @ 345, 365, 385lbs Incline Bench: 3x3 @ 245lbs JS Rows: 3x3 @ ...


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Old 02-18-2006, 02:21 PM   #71
ChinPieceDave667
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Default 02/17/2006

Friday's Workout


WORKOUT:

A2G Squats: 3x3 [1x3] @ 345, 365, 385lbs
Incline Bench: 3x3 @ 245lbs
JS Rows: 3x3 @ 230lbs
Dips: 2x8 @ Body Weight + 115lbs


A2G Squats: awwwwww man I thought I was going to Die on this one. The last set I almost didn't make it. I don't know If I'm going to hit 405 next week.. I'm still going to go for it but I will def. need a spotter

Incline Bench: Feeling real good so I'm just going to stick with 15lbs. increase and see what happens.

JS Rows: Same warm up (Barbell hanging cleans). felt strong on this one. Staying the course.

Dips: By this time I've gathered a bit of a crowd and it was a little annoying and complimentary at the same time. I'm not going to go up in weight next week on this one But then again I say that every week.


SUPPLEMENTS
Nothing to report.

DIET
Eating a lot more.

OVERVIEW
I'm siked for next week. all my lifts will be with weight I have never done before except with bench it will be about the same but considering I'm getting back from a wrist injury I feel it is a win for me.

ChinPieceDave667's Sig:Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal


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Old 02-18-2006, 02:45 PM   #72
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Lightbulb Complexes today (cardio)

So I can't go to MMA training for another week but that doesn't mean I can still train like a MMA fighter.

Here is the link to what a Complex is.

This is what it look like:

Deadlift – 6 reps
Romanian Deadlift – 6 reps
Bent Over Row – 6 reps
Power Clean – 6 reps
Front Squat – 6 reps
Push Press – 6 reps
Back Squat – 6 reps
Good Morning – 6 reps

The entire “interval training” program as described will take about twelve minutes.

Week one: 4 circuits x 6 reps 90s rest
Week two: 4 circuits x 6 reps 75s rest
Week three: 4 circuits x 6 reps 60s rest
Week four: 4 circuits x 6 reps 45s rest
Week five: 5 circuits x 6 reps 90s rest
Week six: 5 circuits x 6 reps 75s rest, etc.

I started this with 135lbs. for two circuits and I thought I was going to die. lowered the weight to 115 and could only do one more, my back was killing me from the last workout. I will lower the weight to 95lbs. and try to do Week One and see what happen. I will only do these twice a week on non-lifting days.

Remember, this is to replace cardio not lifting.
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Old 02-18-2006, 08:07 PM   #73
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^^^

wow dave...

this is an alternative to cardio, not weightlifting... so if you do this on an off day is it ok...? like lets say wednesday is a max effort deadlift day, then is it advisable to do this on tuesday...?

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Old 02-19-2006, 10:24 AM   #74
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you can do this when ever.. same day, off days..... it is advisable that if you are going to do a full workout that you split cardio and lifting... but that goes for most programs.. when I decide to cut I'll be doing this on lifting days, in the morning once to twice a week.

But remember, this is suppose to be done with light weight, if you go heavy you won't make it through 1 circuits. This is suppose to develop endurance.
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Old 02-21-2006, 05:49 AM   #75
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Default Final Week

Final Week
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Old 02-21-2006, 06:13 AM   #76
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Default 02/20/2006

Monday's Workout

WORKOUT:

A2G Squats: 3x3 @ 385lbs. :11:
Flat Bench: 3x3 @ 315lbs.
JS Rows: 3x3 [1x3] @ 225, 240, 255lbs
EZ Curl Bar Skullcrushers: 3x10 @ 95


A2G Squats: Guess what I almost did after my second set..... Yup, I threw-up a little. I was sooo amped about making this lift and I ate a little too much before lifting. I swallowed it back down so I didn't make a scene.

Flat Bench: I needed a spotter on this, he only helped me in the last rep of the last set. So I know my max. Can't wait to top it.

JS Rows: I could barley get the last rep out on this one. Before I did the last rep I let the bar rest for a 2 sec count so I wouldn't just try and slop up the weight.

EZ Curl Bar Skullcrushers: Nothing special


SUPPLEMENTS
Nothing to report.

DIET
Going very well.

OVERVIEW
Well I think it's safe to say that my bench number is solid. I think I might have done better if I was a little more mentally prepared to do chest, it's always been hard for me to lift for chest. I'm amazed at my Squat and Row lifts. This is by far the heaviest I've ever lifted CONSISTENTLY. This site has made me more organized in planning lifts and setting more concrete goals to overcome.
Thanks guys for your support. :notworthy:
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Old 02-21-2006, 09:01 AM   #77
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Quote:
Originally Posted by ChinPieceDave667
Well I think it's safe to say that my bench number is solid. I think I might have done better if I was a little more mentally prepared to do chest, it's always been hard for me to lift for chest.
same here man.. of course, u cant compare my small lifts with your huge ones, but still...

Quote:
Originally Posted by ChinPieceDave667
I'm amazed at my Squat and Row lifts. This is by far the heaviest I've ever lifted CONSISTENTLY.
congratualtions buddy...

Quote:
Originally Posted by ChinPieceDave667
This site has made me more organized in planning lifts and setting more concrete goals to overcome.
ya... same here....

actually, this site has made me more disciplined... before, i used to change routines on a DAILY basis... now i've learnt how to control myself...

all the best dave with your final week
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Old 02-21-2006, 05:57 PM   #78
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Quote:
Originally Posted by Big Dave
Flat Bench: I needed a spotter on this, he only helped me in the last rep of the last set. So I know my max. Can't wait to top it.
Good job! I bet your max used to be a lot less before you started this program.
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Old 02-21-2006, 09:13 PM   #79
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Quote:
Originally Posted by 0311
Good job! I bet your max used to be a lot less before you started this program.
It was a little less right before I F'ed up my shoulder. then I hurt my wrists. so I'm a little above. can't wait to top this... most likely after my dfht which will be around May or so.
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Old 02-23-2006, 08:15 AM   #80
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Default 02/22/2006

Wednesday's Workout

WORKOUT:

Standing Military Press: 3x3 @ 2x200lbs, 3x200lbs, 2.5x200lbs
Weighted Pull Ups: 3x3 @ Body Weight + 25lbs
Deadlifts: 3x3 @ 360lbs
DB Incline Curls: 3x10 @ 45lbs


Standing Military Press: I did 2 Barbell Snatches and one Clean as a warm up.
Man did I hit my limit on this one. I Cleaned the weight up and felt real strong and then I just couldn't get the last rep on the first lift. Man did that piss me off. so I took a 2min rest just to regroup. It worked but then for the last set I Had to do a Push Press for the last one, (that's why I have it as 2.5). so yet again I hit my max. If I did seated MP I normally can get about 185 for 6-8reps. so I think this is a good start to getting more of my Olympic lifts and core muscles stronger.

Weighted Pull Ups: Felt good after a 2 mins rest.

Deadlifts: I went out the other day and got chalk. so I was soooo amped to use it and I wanted to go heavier but opted not to and just work on form and grip strength. Next workout program will be when I start really hitting Deads hard.

DB Incline Curls: Felt ok on this but was low on gas at the last set.

SUPPLEMENTS
Nothing to report.

DIET
On Valentine's day I ate so much steak it was unbelievable.

OVERVIEW
ONE MORE DAY OF INTENSITY.
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