Anuj's Training Journal

[EricT]

Have you been doing that the whole time? Once I remembered that we were talking kilos and not pounds it wasn't quite as bad, but nevertheless your "warm-up" is overkill. Starting too close to your working weight for too many reps.

If you are warming up for squats along the lines of what I gave you before, you really shouldn't need to warm up for bench. Maybe something very light if you feel the need or some light flyes. When you do warm-up for bench, you would never start so close - probably something like 60 kgs?

[_Wolf_]

Originally Posted by Eric3237

Have you been doing that the whole time? Once I remembered that we were talking kilos and not pounds it wasn't quite as bad, but nevertheless your "warm-up" is overkill. Starting too close to your working weight for too many reps.

If you are warming up for squats along the lines of what I gave you before, you really shouldn't need to warm up for bench. Maybe something very light if you feel the need or some light flyes. When you do warm-up for bench, you would never start so close - probably something like 60 kgs?

i think your right when you say overkill...

i warm-up for squats using 5 sets, then bench 4 sets, and deads 3 sets....

[EricT]

Once you warm up for squats you should be good. I tend to be cautious and at least do a little something since I feel that my lower body is going to be getting most of the blood on squats....but I don't really do a warm-up, I just do something very light and quick like flyes to get things lubricated. I'm not saying this is even necessary.

You most definitely do not need to warmup for deads after all that. What you did for bench basically "counted". As far as your squat warm-up look at the warm-up routine I gave you before.

[_Wolf_]

Day 41 of Mark Rippetoe's 3x5 Training
12th April 2006
Wednesday
Workout B

The Core Workout:

Barbell Back A2G Squats Pyramiding [3x5] = 100 kgs , 105 kgs , 110 kgs

Military Press [3x5] = 65 kgs (PR!!)

JS Rows Pyramiding [3x5] = 80 kgs , 85 kgs , 90 kgs (PR!!)


Barbell Back A2G Squats
horrible... i took 110 expecting to do 3x5, after a good warmup and went to failure on the 4th rep... now i know when i took 125 kgs for 4 reps, that was to TOTAL FAILURE, so i'm guessing this is an after effect of that..... thats why i pyramided the weights... yet, at 110 kgs, i went to failure AGAIN... :(

Military Press
new PR.... i went to failure on the last rep of every set.... this is one lift which will NOT be improving anytime soon....

JS Rows
amazing.... feels good to row so much more than my bodyweight

Supplemetary Lifts:

None

Overall Impression:

i should be unhappy because of the squats, but i'm actually quite chilled... its ok.... the rest of the workout was great so no problem...

now, onto more important matters: i have finished more than 6 weeks of this program without basterdizing it (except the OVT work - which was only once btw) and thats a LOT of consistency from me...

however, since i am gonna be on this program for only 10-14 days more, its TIME i basterdize it... my basterdized program will be in the next post...

as far as the workout goes: i'm happy...

[_Wolf_]

^^ aye aye captain...

[_Wolf_]

before i even begin writing up on my last workout, i thought it might be beneficial to report some changes...

1.) my weigths are wrong.... i need to ADD 10 kgs to all lifts....

2.) i have incorporated the OVT arms workout which i will begin as of tomorrow...

now, i thought i should compare the weights i lifted AT THE START of the program to MY NEW PRs

Old Lifts:
Bench 1x2 = 90 kgs
Squat 1x1 = 100 kgs
Deadlift 1x1 = 130 kgs
Military Press 1x3 = 60 kgs

New PRs:
Bench 3x5 = 75 kgs
Squat 3x5 = 115 kgs
Deadlift 1x5 = 130 kgs
Military Press 3x5 = 65 kgs

thats all i have to say..

sorry for the inaccurate weights.... i forgot to add the weight of the bar... yes, oddly, my bar weighs 10 kgs....

[_Wolf_]

Day 36 of Mark Rippetoe's 3x5 Training
7th April 2006
Friday
Workout B

The Core Workout:

Barbell Back A2G Squats (Pyramding the weights) [1x5] = 110 kgs, 115 kgs, 125 kgs (PR!!)

Military Press Press [3x5] = 50 kgs

JS Rows [3x5] = 85 kgs (PR!!)


Barbell Back A2G Squats
i decided to pyramid the weights for today's workout.... and yes, i am THRILLED with the new PR

Military Press
wasnt feeling too right, so did a light workout... but gave HEAVY emphasis on negatives.....

JS Rows
so now i'm rowing more than my bodyweight ....

Supplemetary Lifts:

None

Overall Impression:

BEAUTIFUL workout..... ... VERY happy indeed....

[_Wolf_]

and tomorrow i do the Special OVT Arms Workout.... lets see how that goes....

[_Wolf_]

today is the special OVT arms day...

i was hunting around, referring to my OVT cycle and decided on an Arms workout for today:

A1: Barbell Curls 5x5 @ 201 Tempo
A2: Dumbbell Curls 5x5 @ 601 Tempo

B1: Alternate Arm Hammer Curls 5x5 @ 201 Tempo
B2: Reverse Grip Barbell Curls 5x5 @ 601 Tempo

C1: Weighted Dips 5x5 @ 201 Tempo
C2: Decline Triceps Extension 5x5 @ 601 Tempo

D1: Single Arm Cable Push Down Normal Grip 5x5 @ 201 Tempo
D2: Single Arm Cable Push Down Reverse Grip 5x5 @ 601 Tempo

see you in a couple of hours....

[_Wolf_]

Day 37 of Mark Rippetoe's 3x5 Training
8th April 2006
Saturday
Special OVT Arms Workout


A1.) Barbell Curls [5x5] = 30 kgs
A2.) Alternate Arm Dumbbell Curls [5x5] = 12 kgs in each hand

B1.) Hammer Curls [5x5] = 14 kgs in each hand
B2.) Reverse Grip Barbell Curls [5x5] = 20 kgs

C1.) Parallel Bar Dips [5x5] = BW
C2.) Decline Single Arm Triceps Extensions [5x5] = 12 kgs

D1.) Single Arm Pulley Push Down [5x5] = 10 kgs
D2.) Single Arm Reverse Grip Pulley Push Down [5x5] = 7.5 kgs


Overall Impression:

feels good to do arms after SUCH a long time....