Tues March 18/2008

Well back up to 168lbs from 165lbs last week. I'm thinkin its mostly just becoming more hydrated again from recovering from sickness. I'm hoping my weight levels off here...well I mean in a level ascending pattern...1/2lb-1lb per week would be great.


Deads
60kg x 5
80kg x 3
100kg x 2
120kg x 1
130kg 3x3

Well I figured since I could do 125kg 3x5 that this would be easy. I guess I didn't remember that I hadn't really done deads for 2 weeks and I hurt my back a little bit the last time. I think my back is fine after this one but it was a hell of push....or should I say "pull." lol

BB Military Press
-bar x 5
-65lbs x 4
-85lbs x 3
-105lbs x 1
-120lbs x5,4,3

Well looks like I shoulda made some 1.25lb plates. Couldn't quite do it today. That was upsetting. Stuck right back where I was stuck before I started cutting.


P.Rows
bar x 5
30kg x 4
40kg x 3
50kg x 2
60lg x 1
70kg 2x5,1x4

Well I hit the wall today. I think I was having a bit of an energy crisis. Thinking of things that could replace this exercise...

Snatch/Overhead Squat

20kg 2x5
25kg 1x5

I'm really starting to like working on the oly style lifts. The explosiveness gets my really sweating.

Hanging Leg Raises

bw 1x10,1x9,1x8

A bit better each time.


Side Bends (DB)
50lbs x 5
85lbs 3x10

Grip was really taking a beating today. All the pulling work happened today.


Diet

9:30am - 1 cup of oats, 1.5 scoops whey protein powder

11:00am- Workout

12:45 - PWO - 2 scoops gainer (~40g protein and 60g carbs I think...about 500 cals)

1:30pm - chicken breast in a wrap with spinach/pickles/olives and some veggies on the side

3:30pm - Spinach, can of tuna, mustard, italian dressing, almonds

5:30pm - burger with pickles and ketchup + a bowl of fruit salad


Thoughts

Well today was pretty much a lame day as far as energy levels. I'm really learning to hate P.Rows and really starting to like the snatch. I think I also waited too long between my first meal and my workout. It was 3 hours since I'd eaten by the end of my workout so I think that explains part of the energy problem.

IronWorker

how did you like the overhead squat? i did some cleans the other day...there was alot of sweating. no joke :)

I really like the snatch and the overhead squat. I think they are alot of fun and challenging. You can use barely any weight with the snatch and still get a sweat on. Pretty awesome.

IronWorker

Thursday April 3rd/2008

Squats (volume)
- bar x 5
- 135lbs x 5
- 155lbs x 3
- 175lbs x 3
- 195lbs 3x8

Well my back was still a little sore from the hard deads day on tuesday. It was kinda borderline wether I should do squats or not ...so I did them...of course. Well I think I'll be sore tomorrow but I don't think I pulled anything so thats good. Got these done so thats nice.

Bench
- bar x 6
-135lbs x 5
-165lbs x 3
-180bs 5x5

Gettin back up to where I wanna be here. Was a little harder push today but I guess it had to come some time. Still got a few more progressions in me I'm sure though.

Pull-Ups

bw+20lbs 2x5,1x4

Well I was really focusing on getting my chin over the bar today and the last rep just wouldn't happen. I'll keep this weight again.

Dips

bw + 10lbs 3x10

Well I figured it out what happened to my dips. I changed grip styles on bench and we started doing 5x5 at the same time. The added volume and the extra tri work from a narrow grip adds up to way more work then my tris are used to. So, I'm reseting the weight. Got my depth back again so that felt good.


Calf Raises
180lbs x 8
270lbs x 6
380lbs 3x10

Didn't seem too bad today?

Hamstring Curls
65lbs x 8
95lbs 3x10

Done and done.

Diet

9:30am - 1.5 scoops whey and 1 cup oats

10:30am - workout

12:30 - PWO - 2 scoops gainer

1:15pm - chicken wrap and some veggies

3:30pm - can of tuna, spinach, almonds

5:00pm - Quick shake with milk cause I'm headed for supper at 6 and my g-ma is cookin so I'm sure I'll get lots of carbs and fats there.


Thougths

Well I'm a little dissapointed with my pull-ups and dips...they seem to be very sketchy these days. Well I guess I'll just keep workin on em. Oh ya, I think I decided to change one of the row days to a DB row variation just to change things up a little.



IronWorker

i never used to like db rows....starting to like 'em though...good on ya for getting 'em in there :)

dude,you need to eat more man..

Like I've mentioned before, I don't put up my entire meal plan for they day. Only what I've eaten up to that point. I believe I had another 2 meals after the supper on that last day. I've been putting on weight so I really don't think eating is a problem.

Sunday April 6th/2008

Well on the way to pick up my gym partner this morning some lady pulled out in front of me and I couldn't stop. We were both OK but it still pissed me off. Her cause is F*ed and mine is slightly messed up. I've already had trouble with my insurance agency with them blaming a different accident on me in Dec (our cars didn't even touch!) but thats another story... Just pissed me off. Had to rant.

Fairly solid day at the gym otherwise.


Squats (heavy)
- bar x 5
- 135lbs x 5
- 165lbs x 3
- 185lbs x 2
- 205lbs x 1
- 225lbs 3x5 (old PR)

Well I'm back up to where I was before. Now to take it up and beyond!

Bench
- bar x 6
-135lbs x 4
-165lbs x 3
-175lbs x 1
-185bs 5x5

Was tougher this time but I still finished. I'm thinking this is comparable to where I was at with bench before. My best 3x5 was 200lbs so I'm think I'm in a similar range but hard to compare directly.


P.Rows
-bar x 5
-30kg x 4
-40kg x 3
-50kg x 2
-60kg x 1
-70kg 1x5,2x4

My last rep of the last two sets was not all the way to my chest. I think we're going to switch up the rep scheme on one of the days and go a little higher reps with lighter weight. Maybe switch one day to a dumbell variaton. Not exactly sure yet.

DB Military Press (standing)

-37.5lbs 4x8

Always tough after a hard bench day but I got it done.

Hanging Leg Raises

bw x10,9,8

Still can't master these yet. They're comin along though...slowly.

Side Bends
60lbs x 6
90lbs 3x10

This is always tough cause its 20 reps total each set (both sides) so I get huffin pretty good.

Diet

Diet was not great today...family came up and of course I've been slackin all weekend. Oh well.

Too much time between breaky and workout but thats what happens when you have to wait for the police to show up.

9:30am- eggs, pancakes, bacon, hash browns...yum

11:00 - crash into crazy driver lady...F*!

12:00 - Workout

1:30 - PWO - 2 scoops gainer

2:30 - PPWO - Burger and pineapple

Don't know what I'll have for the rest of the day yet but I am going to eat at least 3 more times.


Thougths

Squats are back to my old PR so I'm real happy about that. Bench is in the same region but its hard to tell since I'm workin a different rep scheme. Bench is probably going to be switchin to a 3x3 within the next week or two and I'll continue on up until I'm around max with that then I'll max test. Then reset to 5x5 is the plan.

Going to start going with 5lb jumps on squats now and see how long I can take it. Probably switch to a 3x3 with that when I start failing on 3x5.

IronWorker

Good job getting back to PR level bro. Getting into PR territory is always a good time.

Keep up the good work,
Jeff

Thanks Jeffo. I'm pretty happy but I realized that I really have to work on my hammy flexibility. They are really tight and causing my back to round at the very bottom of my squat which in turn is hurting my dead lifts.