i wonder if db bench might be a better "reintroduce" yourself exercise?

Well I think for MP I will definitely have to start there because even the bar seemed like a lot of pain last week.

IW

Tuesday August 31st, 2010

Squats
bar x 10
135lb x 5
185lb x 5
205lb x 3
225lb x 2
245lb x 1
265lb x 1
275lb x 1

I think I will use 275lb to reset my squats on 5/3/1 next week.

Deadlifts
60kg x 5
80kg x 3
100kg x 1
120kg x 3

Was mostly just testing to see where my pain levels are at. Felt pretty good all the way through.

Military Press
20lb x 10 (db)
45lb x 10 (BB)
55lb x 10
65lb x 8

Bench
45lb x 10
65lb x 10
85lb 3x8

The pain was actually worse on bench than MP which surprised me....

Thoughts

Well squats are going to get started back up next week. Deads are pretty close but I think may have to wait a bit longer yet for an official 5/3/1 start. Bench and MP have a few weeks to go at least... maybe officially start them after a complete 5/3/1 cycle. Play it by ear/feel I guess.

IW

Good news Dub, smash those squats

That is most certainly the plan!

IW

Thursday September 2nd, 2010

Squats
bar x 10
135lb x 5
185lb x 5
205lb x 5
225lb x 5
235lb x 3

Squats felt like sh!t. I was planning more but my energy levels were craptastic.


Bench
bar x 10
45lb x 10
95lb x 8
105lb x 8
115lb x 8
105lb x 8

Superset with...

DB Rows
35lb x 12
45lb 3x12

I'm able to put a little more weight on my shoulder each week.

Thoughts

I felt like I was starting to get sick yesterday. My sleeps lately have been ballztastic so that is probably wearing me down. I think next week I will start back into the 5/3/1 with everything but just do as much weight as my body lets me do. Back to 4 days a week will be nice I think.

IW

have you tried taking anything for teh sleepingz?

I had thought about it for a while but then my sleeping really improved there for a bit so I kind of put it to the back of my head... Just had a sh!tty week again. So hopefully it's just a blip and I'll be back into it right away.

IW

Tuesday Setpember 7th, 2010


Military Press
bar x 10
65lb x 8
95lb x 5
115lb x 3
125lb x 3,4
135lb x 2
115lb x 6

I was shocked to see how much weight I was able to do without pain... and how weak I've gotten ... Oh well.


Narrow Pulldowns
50lb x 10
80lb x 10
100lb x 10
120lb x 10
140lb x 10


Chin Ups
bw 2x5

Full extension is still a bit of an issue but overall it was not too bad.

Thoughts

Well I think I'll start my squat on the 5/3/1 this week with 275lb as my max and start my MP next week with 145lb as my max just to see how it goes.

We checked out "IronWorks" today... it has much older equipment and a lot more focus on powerlifting and bodybuilding... Alot of the stuff is really beat up and mismatched though. Price vs. my old gym is about the same but it's way easier to park at this new place and it's not nearly as busy inside.

Not sure what we'll do yet. There is some cool stuff I'd like to use like the log press, some chains, kettle bells, a monolift, etc... but it's pretty dirty, stinky, and generally beat up....

IW

probably better music at the new gym too :)