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If you look at my Monday workout I didnt do over my working weight for my warmups. I pretty much followed what you suggested for my warmup weights. I think it is hard to judge how effective it was because I was already pretty spent from some hard cardio prior to lifting. I think I will see the most benefit on tomorrows workout when I take away the static stretching and heavy warmups and try what you have suggested.

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"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself."
-William J.H. Boetcker

22 yrs old
6'3 220lbs
Goals: Add lean mass and cut body fat.

Oh, yeah, you didn't, my bad. I misread and made you out to be weaker.....

Yeah, tommorow will be a better test. But you can always have a bad day in the gym so things like warmups take some time to be sure of since you need plenty of days for reference.

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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.

Wednesday 1 August

Squats
Empty Bar x 5
135x5
165x3
185x1

230 3x5

OH Press
Empty Bar x 5
75x3
100x2
120x1

130 3x5

Deadlifts
135 1x5
215 1x5

Ab work: Weighted Decline sit-ups (1x50), Weighted Leg Raises (1x20), Weighted Rope Crunches (1x25)

Wow I cant believe its August already...time is flying by. Anyways todays workout went better then Mondays, but it was def a challenge. The squats were pretty tough at that weight and I might just stay at 230 for Friday to build my strength up on those. I barely finished the OH Presses. They were brutal at 130 and I know that Im going to be stuck on that weight for next week. I made certain to keep extremely strict form on my deadlifts today so I would avoid hurting my back again. I really concentrated on using my legs to push the weight up instead of using so much back like I did when I injured it. The weight went up slowly but I got all five reps in so I was happy...and my back feels fine so I guess my form worked!

On a side note I did the light cardio prior to lifting to kinda loosen myself up. I didnt do the stretches before like last workout and everything felt fine.

Friday 3 August

Squats
Empty Bar x 5
135x5
165x3
185x1

230 3x5

Bench Press
Empty Bar x 5
135x5
185x3

250 3x5

Rows
Empty Bar x 5
100 1x3
135 1x2

150 3x5

Ab work: Weighted Decline sit-ups (1x50), Weighted Leg Raises (1x20), Weighted Rope Crunches (1x25)

I felt really strong today on all three lifts. The squats went up easier today compared to Wednesday and I think it will be safe to go up 5lbs on Monday. I knocked out 250 on bench pretty easily so I think im ready to move up 5lbs on that also. The rows were pretty easy at 150, my back felt really strong. A very good workout where I could gauge my strength and see an increase in power and core strength.

Any suggestions for weighted ab work? Right now im doing decline sit-ups while holding a 25lb plate on my chest. At first this was tough, but now Im getting to 50 reps every time. For my leg raises I just put a 10lb dumbbell in between my feet and lift it. Those are pretty tough...and for the rope crunches I have been doing the entire stack plus a few little plates on top. I think it comes out to 115lbs or so. Just looking for some variation in ab work. Thanks for any input.

I know one I like for weighted decline sit ups, if your gym has a smith machine and a movable decline sit up bench. Put the decline bench under the smith machine and put weight on the smith bar and hold the bar with your arms out stretched through the whole sit up. I do bar+40x25, bar+50x20, and bar+60x15. More weight less reps seems to be much more effective for me anyways. It will force your abs to stay contracted too where the bar is guided. As far as my reasoning for for the + sets... Not really sure so it's probably garbage. But it works for me. Every week or two I keep being able to use heavier weight, replacing the previous 25 set with the previous 20 set and going from there, and ad the increments to the next 2 sets. Damn that's a lot. Hope that made some sense. Pretty much (X)x25, (X+10)x20, (X+20)x15, and (X) will keep bumping up the more you do them. The weight goes up the reps stay the same.

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You come into the world weak, and you will leave the world weak. What you do in between is up to you!

Monday 6 August

Squats
Empty Bar x 5
135x5
165x2
185x1

235 3x5

Bench
Empty Bar x 5
135x5
185x1

255 3x5

Pullups 2x5
Weighted Dips (35) 2x10

Ab work: Weighted Decline sit-ups (1x50), Weighted Leg Raises (1x20), Weighted Rope Crunches (1x25)

Not much to report today...my strength is still going up slowly on everything. I think on Friday just for fun im going to see how eaily I can bench 315 just to gauge my strength.

Thanks for the response ENORRIS. My gym does have a smith machine, but its broke right now and I have no idea when it is supposed to be fixed. That exercise does sound interesting and when they fix the equipment I will have to try that out.

You ever done cable wood chops?

Weighted V-ups?

And as corny as it sounds, swiss ball crunches with a plate?

Nope....

Nope......

and Nope....

I will have to look into those exercises and try them out. I really like the decline situps while holding a 25lb plate. Also the rope crunches really work my abs hard. I guess I could throw out the leg raises for something else.

http://www.exrx.net/Lists/ExList/WaistWt.html

There's some ideas on there.