50 reps of deads and squats is killer. Doesn't help that I superset my ab work on deadlift day ... hanging leg raises .. talk about grip work!
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Friday November 19th, 2010
BW: 191.2lb ... whoa ... went up 3lb in a week. Squats mobility bar x 5 100lb x 5 125lb x 5 150lb x 3 195lb x 3 210lb x 3 240lb x 3 (+2) 135lb,145lb,155lb - 3x10 Had another sh!t day ... I dunno what happened. This week has been majorly up and down for me. Pull Through playing around - 5x10 Thoughts Well this was Friday's workout but I didn't get to posting it until today. It was a very lack luster and low energy workout. I have to figure out what is going on with me. IW |
Monday November 22nd, 2010
BW: 190.6lb Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 155lb x 3 175lb x 3 200lb x 3 (+6) 135lb, 145lb, 155lb, 165lb, 165lb - 5x10 Well I just squeezed the reps I needed this time. I was really worried I'd have a repeat of last week. Oh yeah, I missed the last 2 reps of my 5x10 on the last set but it's still by far the heaviest I've done on that so I'm still happy. Chin ups bw x 6,5,4,3,2 I got one more rep on the first set but I absolutely gassed out by the end. Thoughts My buddy is gone tues-thurs this week so I decided to just go mon and friday and repeat my sh!tty days I had last week. I couldn't stand looking at those crap numbers scarring up my 5/3/1 sheet. So I guess I'm "redoing" week 2 sort of... Hoping to get my squat back to where it should be this friday. IW |
Friday November 26th, 2010
BW: 191.2lb Squats mobility bar x 5 95lb x 5 135lb x 5 155lb x 3 185lb x 3 210lb x 3 240lb x 3 (+2) 135lb,145lb,155lb,165lb,175lb - 5x10 About the same as last week which I'm not too happy about... Pull Through skipped - back was all jacked up Thoughts Well I have a few theories of why I can't seem to progress: 1) I shouldn't have made the big increase 2) 11 reps is (week 1) is too high to use the theoretical calculator 3) I'm fucked in the head 4) I'm fucked in the body Not too sure how to progress from here. I can either 1) Continue on as I am and just do the best I can 2) Reset the weight back down IW |
Are you talking about progressing your squat?
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Yes I'm talking about my squat.
I went from 225 x 11 on week one to 240lb x 5 on week 2 (twice) ... which is a 25lb decrease according to the theoretical max calculator. IW |
WTF is a theoretical max calculator?
You shouldnt need a calculator to train dude. Lets see a squat vid, then we can work on what to do to progress it.IME squats need a good variety of special exercises to keep progress going. |
That's kind of the basis of the 5/3/1 program. Since you're always lifting different weight you need a way to compare each max effort set. I don't use the theoretical max as anything other than numbers for comparison sake and something to shoot for the next week.
Theoretical max = weight + weight * reps * .033 I should definitely put up a squat vid. I'll try to get one this week. IW |
Monday November 29th, 2010
BW: 191.4lb Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 165lb x 5 190lb x 3 210lb x 1 (+5) 135lb, 145lb, 155lb, 155lb, 135lb - 5x10 Well right back to a sh!tty bench day again. Was shooting for 8 reps. I'm not sure whats up but it's really fucking with my head. Chin ups bw x 6,5,4,4,2 Thoughts Well this is week 3 of my slump I guess. I don't wtf is going on but it's really pissing me off. IW |
Do you max reps on your last set every workout Dub?
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