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Day 46 of Mark Rippetoe's 3x5 Training
17th April 2006
Monday
Workout B

The Core Workout:

Barbell Back A2G Squats [3x5] = 100 kgs

Military Press [3x5] = 50 kgs

JS Rows [3x5] = 75 kgs


Barbell Back A2G Squats
fuckall.... stupidest fucking set of my life.... either i've bcome weaker or i truly suck... every fucking rep was a HUGE effort... my thighs were hurting and groaning on each rep.. hell, even my knees were hurting.. and yet i went FULLY down... horrible horrible horrible...

Military Press
decent.... nothing to be proud of at all...

JS Rows
went to failure on the last set.... was good otherwise though...

Supplemetary Lifts:

Arms
Dumbbell Alternate Arm Curls [2x8] = 18 kgs in each hand
Barbell Decline Triceps Extensions [4x8] = 30 kgs


Overall Impression:

horrible workout.. the shitiest workout i've ever had... i feel like quitting this program right now... i've done my best so far and i've set new PRs on ALL lifts...

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We all have bad days in the gym...you'll live. If anything, use this workout to fuel the fire for the next one and show A2G who the fuckin boss is.

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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thank you kane...

NEWS FLASH: i am gonna take 4-5 days off from the gym to fully recover...

Day 50 of Mark Rippetoe's 3x5 Training
21st April 2006
Friday
Workout A

The Core Workout:

Barbell Back A2G Squats [3x5] = 115 kgs

Bench Press [3x5] = 75 kgs

Deadlift [3x5] = 110 kgs


Barbell Back A2G Squats
i guess this is gonna be my PR for this routine... and boy am i glad i did today

Bench Press
shitty lift... seriously, i hate this exericise... i dont know why, but every time i clear the bar, i get a shooting pain in my right elbow.... i never mentioned this before, but thats why i've been stalling on this lift... when i clean the bar, my elbow hurts and then when i lower it to touch my chest, my shoulder hurts.... i dont quite know what to do about this problem...

Deadlift
i dont think i'll be taking very heavy again for quite a while... but when i begin my upper-lower split (based on westside), you'll see new PRs....

Supplemetary Lifts:

Arms
Barbell Curls [3x8] = 30 kgs in each hand
Barbell Decline Triceps Extensions [3x8] = 35 kgs


Overall Impression:

i'm happy with the squats..... as far as deads go, i set my new PR a while ago and i knew at that time itself that it would not change.. as far the bench goes, i dont really know what to do....

but on the whole, i liked the workout.. oh, and doing the arms has helped... they dont look so shrunk anymore...

Make sure you're not flaring your elbows out when you bench. If you continue to get pain no matter what you do, then I'd say it's not worth it. Maybe a slight incline or decline might help. If DB presses are more comfortable then you could always do that.

Continuing to do something that causes pain is a good way to cause a lifelong chronic injury. That is an injury that many times is more stubborn and recurrent then an acute one that you sustain and then allow to heal and rehabilitate.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

well, i've tried all this stuff.. but its not worked.... however, i dont plan on making any changes right now... i want to complete the program as its written...

Day 52 of Mark Rippetoe's 3x5 Training
23rd April 2006
Sunday
Workout B

The Core Workout:

Barbell Back A2G Squats [3x5] = 100 kgs

Military Press [3x5] = 50 kgs

Bent Over Rows Pyramiding [4x5] = 50 kgs, 60 kgs, 70 kgs, 80 kgs


Barbell Back A2G Squats
suprisingly, this wasnt all that easy.... may be its time i start giving importance to Extreme Fascia Stretching - something which i've been ignoring for quite a few days now...

Military Press
ok.. nothing special to report

Bent Over Rows
i have been doing ALL rows (that includes JS Rows as well) with an underhand grip.. however, i happened to see this small video of a REAL bent over row: http://exrx.net/WeightExercises/Back...ntOverRow.html and decided i'd do it this way instead... since this is the first time i'm doing this excerise EVER (), 80 kgs is a PR

Supplemetary Lifts:

Arms
Barbell Curls [3x10] = 30 kgs
Barbell Decline Triceps Extensions [5x10] = 30 kgs


Overall Impression:

it was a good workout... i'm happy

Day 55 of Mark Rippetoe's 3x5 Training
26th April 2006
Wednesday
Workout A

The Core Workout:

Barbell Back A2G Squats [3x5] = 105 kgs

Bench Press [3x5] = 70 kgs

Bent Over Rows [3x5] = 70 kgs


Barbell Back A2G Squats
ok... not so bad......

Bench Press
pretty difficult

Bent Over Rows
felt awesome on the lats.... i'm really obsessed with my back.... i could do lat pull downs, rows, etc (any back movement) all day long

Supplemetary Lifts:

Arms
Barbell Curls [5x10] = 30 kgs
Barbell Decline Triceps Extensions [5x10] = 30 kgs


Overall Impression:

it was a good workout... i'm happy

Day 57 of Mark Rippetoe's 3x5 Training
28th April 2006
Friday
Workout B

The Core Workout:

Barbell Back A2G Squats [3x5] = 115 kgs
Barbell Back A2G Squats [1x5] = 120 kgs

Military Press [3x5] = 60 kgs

Bent Over Rows [3x5] = 75 kgs


Barbell Back A2G Squats
oAWESOME... tried to do 3x5 with 120, but found it impossible.. so i took 115, did 3 sets - 3 GRUELLING sets, and then deicided to do 120 for 5... well, 5 went.. then i took a little rest and then took 125... but i got fucked in 4 reps.. look that this [3x5] PR of 115 is to stay and my 4 reps to failure with 125 is ALSO going to stay...

Military Press
i think it was more of a push-press than a military press.....

Bent Over Rows
awesome again....

Supplemetary Lifts:

Arms
Barbell Curls [5x10] = 35 kgs
Barbell Decline Triceps Extensions [5x10] = 35 kgs


Overall Impression:

sweet workout..... this program is OVER..!!! and i've done it for EIGHT WEEKS..!!!! i feel so thrilled...!

in my next post, i'm gonna do a wrap up on this program... but that'll be in a few hours... see you then

What's next on the chopping block Anuj?

-And congrats on sticking with the program! Besides the occational "obsessive compulsive" arm exercises, I'm proud of you for doing it for so long! I for one am impressed. You did yourself a world of good doing this program.

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