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I have tried box squats but I think I will go back to them. They should help with getting the feeling of what the correct depth is.
I also think that my legs were getting so sore because I was bouncing at the bottom of my squat. I mean my legs are still sore today from the volume work but not like they were getting before. IW |
Saturday April 4th/2009
Flat BB Bench bar x 12 135lb 2x6 165lb x 10 175lb x 10 185lb x 10 I surprised myself and made a pretty good increase from last time. I haven't benched in a month. HS Lat Pull Down 1 45 plate each side 3x15 There is still some pain when reaching straight over my head so I used this as more of a stretching exercise. Incline DB Press 35lb x 10 45lb x 10 55lb x 9,8 45lb x 10 I can do the press part fine but when I squeeze together I get pain... so I just left that part of the motion out. Standing EZ Curl Bar 40lb x 10 60lb x 10 70lb x 8 50lb x 13 Assuming the bar is 20lb those are the figures. Thoughts Shoulder still has some issues but generally improving. IW |
Well if you haven't noticed, I haven't been around for the last. I've been laboring as a farm hand. Its in the middle of nowhere with no real way to get to the gym but its very physical work so I'm not totally doing nothing. I'll be there for another week and then I'm moving to start a new job somewhere else. I guess I'll get back on the weights bandwagon in a week after this unplanned deload of sorts.
IW |
Good luck with everything. Keep us posted.
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Farming is tough work. Some of the strongest people I've seen are farmers.... Enjoy and remember to eat as much as you can !!
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a new job as in.....you for sure have another job? if so...congrats :)
good luck with the farming...up early and to bed late i bet :) |
Ya its tough work but its fairly satisfying. I haven't done any hard labor for quite a while. And yes, I got an offer for a permanent engineering position. Unfortunately, I have to move away but its to my hometown and its only 2.5hrs from here so I can visit on the weekend if I want.
Oh ya, I've been eating as much as I can. I only eat 3 meals a day but I make sure to really get my fill. ha IW |
Well I've officially been out of the gym for 3 weeks but I'll be starting a permanent position come monday. I will have gym access there so I'm pumped to get back at er.
iW |
Tuesday April 28th
Well I have been having a hell of a time getting to the gym this week. I wanted to go the last couple of days but I'm allergic to this cat (just moved) and its causing my asthma to act up... which hasn't been a problem for years. I haven't been sleeping well and such but today I busted out the weights I had from highschool just to get moving again. I only had like 135lb or so and no rack or anything. Clean into Front Squat 135lb 5x5 Clean & Jerk 135lb 3x1 Pistol Squats bw x 1,2,2,1 Did these onto a stack of books to see how deep I could get. Floor Press 1x5 These are super hard to do with no rack! Thoughts My mom bought me a 3 month gym pass to the "Training Zone" here for my bday but it doesn't start until May 1st. I may still try to drop in before and pay the drop in fee if I have to. IW |
Wednesday April 29th/2009
Deadlifts bodyweight squats 2x5 squats with bar x 5 135lb x 5 185lb x 5 225lb x 3 255lb x 3 285lb x 3 315lb x 3 325lb x 3 335lb x 3 Well I didn't have a real olympic pad, just a little 3/4" rubber mat so I had to be much more gentle on the decents. I tried a belt out today for the first time... worked pretty slick. Push Press bar x 5 95lb x 5 115lb x 5 135lb x 3 155lb x 2 175lb x 1 I probably could have gone a little higher or a little more reps with this but I felt I had no safety and didn't want to have to ditch it onto the floor from head height. lol Strict M.Press 135lb x 7, 4 Really happy about the 7 reps. I think thats the best I've done for reps and it was after the push press! I think the push press got me fired up just right. Pull Ups - 5:00 mins bw x 5,4,3,3,2,2 Total - 19 This density training is tough! Kinda weak but its somewhere to start. BB Curls 55lb x 12 65lb x 10 75lb x 7 65lb x 9 55lb x 10 Hanging Leg Raises with Slow Decent bw 2x5 I don't think there is a bar high enough to do proper leg raises at this gym so I had to improvise. It was tough anyways. I was burnt by this point so I called it quits. Thoughts Felt great to get back into the gym and do something active again. I've lost strength in some places I think but it should come back quickly I think. I'm at a bit of a cross roads, however... Summer is coming up and I'm feeling like I should be leaning out. I'm at ~16% and ~190lb. I'll be doing lots of lake time and camping and whatnot this summer so I kinda want to look good... but on the other hand I just want to say F that and eat like horse and get bigger/stronger all summer...fall...winter...etc. So I dunno, I could lean out for 4-6 weeks then maintain for summer then bulk. OR I could just go ahead and bulk up and try not to go much about 16% or whatever I'm at now. I'm all ears for anyone who wants to throw in any facts or pure oppinion. On that note, I also need to get back on a good program. I'll be hitting the gym 3days (likely MWF) and after I lean out (or not) I want to hit something that will have good strength gains as well as size... something like maybe Wolfie is doing. I dunno yet. I'm also thinking of maybe hitting the gym 2 days a week and setting up a bit of a strong man course in my backyard here now that i have room... So many thoughts! Sorry for the huge thread but I've been gone so long and thinking so much about the gym I just had to get it out. I look forward to any of your oppinions. IW |
4-6 weeks isn't much time to lean up. You can do it but you might lose more muscle than you want to. If I was you I would eat as much as i could , when i could and increase my training volume. This way you'll burn off more fat while putting on size. You will want to do CARDIO.
As for your training , why not do a 3 day WSB or try out the 5/3/1..... I'm sure you have a better idea on what you want to do. Good luck ! |
Monday May 4th/2009
Weight: 194.5lb according to the scale at the gym with sweats on...190lb according to the scale at home with just briefs on... so somewhere in there I imagine. Bench Press bar x 8 135lb x 7 165lb x 6 185lb 5x5 185lb x 10 DB Standing Shoulder Press 30lb x 8 35lb x 8 40lb x 8 45lb x 5 Chest Supported Row 1*45 x 10 2*45s x 8 2*45s + 1*25 x 8 2*45s + 1*35 x 8 Cable Tricep Push Down 40lb,50lb,60lb,70lb x 10 Thoughts Well I think I'm going to start a 5x5 again. I have decided that I'm going to try and put on some good mass this summer.... (and beyond). I need something with steady progressions again. I haven't hammered out the exact format yet but I'm workin on that. IW |
Well here is my first iteration through my workout program. I'm open to any suggestions. The cycle length will be based on the progression through the 5x5 and the need for a deload so likely...6wks or so.
Cycle 1 Monday BB Bench 5x5 DB Shoulder Press 3-4x8-10 Upper Back 3-4x8-10 tricep access. 3-4x8-10 Wednesday Box Squat 5x5 Rack Pulls 3-4x6-8 Step ups 3-4x8-10 Leg Raises 3-4x8-10 Friday Pistol Squats 4-5xAMAP Cleans 6-8x2-3 Pull-Ups Density Cycle 2 Monday BB Military Press 5x5 DB Incline Press 3-4x8-10 Upper Back 3-4x8-10 tricep access. 3-4x8-10 Wednesday Deadlift 5x5 Front Squat 3-4x6-8 Back Extensions 3-4x8-10 Bar Rollouts 3-4x8-10 Friday OH Squats 5x5 Push Ups Density Farmer's Walk 3xAMAP I only have 3 exercises on friday but I'm willing to add another if need be. I was also thinking I could add in sled pulls tues/thurs as well. IW |
Do you know what your 5RM is ? you will want these numbers for some good starting percentages.
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Have fun with the OH 5x5 :D
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No I don't know my 5RMs but I could make a pretty good guess. Is there a good percentage to start at for 5x5? 80-85% of your 5RM?
IW |
i like it....looks good.
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I'm surprised you don't have any suggestions. lol But I'm glad too cause that must mean its pretty alright.
IW |
well, cycle 2 could use a unilateral leg movement...but oh squats is in there...so all is forgiven :)
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Quote:
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Well I'm thinking my bench 5RM is around 205lb. I was thinking of using 5lb increments which is why I started at 185lb.
Week 1 - 185lb 5x5 Week 2 - 190lb 5x5 ... Week 5 - 205lb 5x5 Or were you thinking more like 10lb jumps: Week 1 - 165lb 5x5 Week 2 - 175lb 5x5 ... Week 5 - 205lb 5x5 Seems to me the 10lb jumps would ramp up too quick and not give any time to acclimate to the weight. I dunno, just my thoughts. Here are my estimates for my other 5RMs: Box Squat - 275lb 5RM Free Squat - 245lb 5RM Front Squat - 195lb 5RM Deadlift - 325lb 5RM OH Squat - No clue lol IW |
....double post
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I think you'll be fine with the 5lb jumps.
i need to read Bill's program again , but i think he he always works with %'s . Might be 10% or 5% jumps that he does. Doesn't meen you have to do it that way. |
Week 1 - Cycle 1 - Day 2 -Wednesday May 6th/2009
Parallel Box(Bench) Squats bw squats 1x10 bar x 8 135lb 2x6 185lb x 5 225lb x 4 245lb x 3 255lb x 5 245lb 4x5 275lb x 3 I was going to start at 255lb but I thought it felt a little heavy for the first time at it so I backed it off. I think 245lb will be a good starting point. I also found it makes a huge difference if you actually sit onto the box vs just touch and go. (Touch and go = way easier... so I tried to do it the hard way... lol) Rack Pulls from Knee 135lb x 8 225lb x 8 315lb x 6 335lb x 6 355lb x 6 (belt) A tough bunch of pulls but very satisfying. I also practiced switching my grip under-over to over-under if you know what I mean. Step-Ups bw x 8 bw + 25lb x 8 bw + 35lb x 8 bw + 45lb x 8 I may have to use DBs next time so I can increase the weight. Or maybe I'll just increase the reps. Hanging Leg Raises bw 4x8 I found a bar that actually hangs my feet completely off the ground. Nice. Thoughts A good workout. Tiring but satisfying. IW |
Looks good Dub :)
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looks solid.
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When we do box squats, we sit back on the box and relax (while maintaining a tight arch) and then start the concentric portion. Make sure you're sitting back.
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Ok I will continue sitting onto the box then. I figured that way you are truly developing your max power out of the hole.
IW |
Thursday May 7th/2009
GPP ~20mins of pulling a toboggan back and forth in my yard which is 150-200ft (yes its big). I pulled sled + (estimated total weights in brackets) : 2 flower pots (50lb) 3 flower pots (then tipped over...wah dirt) (75lb) 3 flower pots, 1 tire (90lb) 3 flower pots, 1 tire, 1 truck tire + wheel (130lb) I probably did a total of 10 trips back and forth with some rest in between. I tried forwards, backwards, and between the legs. I really need to work on my sled set up. The rope isn't quite long enough and dumping out pots of dirt is no fun. My legs were very sore and feel much better now but we'll see tomorrow morning when gym time rolls around... real early. IW |
do you have any bags of dirt laying around :) or even water softener salt bags in a pinch :)
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We may have some bags of dirt. I'll have to look.
Anyways, Friday AM work out didn't happen. I got up bright and early...stood up out of bed and... Ahhhhh my legs! So sore. Back to playing this game again. IW |
Monday May 11th/2009
Weight: 196.5lb according to the new scale at the gym.. I dunno? If thats true its a new bw PR. lol Bench Press bar x 8 135lb x 6,5 165lb x 3 190lb 5x5 Didn't have a spotter so I didn't go for the last burnout set. DB Standing Shoulder Press 30lb x 8 35lb x 8 40lb x 8 45lb x 7 A couple more reps this time... Chest Supported Row 1*45 x 10 2*45s x 8 2*45s + 1*35 x 8 3*45s x 8 Cable Tricep Push Down 50lb x 10 60lb x 10 70lb x 8 60lb x 9 Thoughts Well I'm hoping my legs are ready to go for wednesday... I also think that I'm going to go ahead with my friday workout and just work in the upper stuff for a couple weeks and hopefully my legs will get used to this and then I can slowly work in the lower too. IW |
Wednesday May 13th/2009
Parallel Box Squats bw squats 1x5 bar x 8 135lb 2x6 185lb x 5 225lb x 3 250lb 5x5 Nice and tight, good control and I was letting as much weight onto the bench as possible while still keeping good form. Overall, not too bad. Rack Pulls from Knee 135lb x 8 225lb x 8 315lb x 8 365lb x 6 (belt) 405lb x 3 (belt) 335lb x 6 Some good gruntage on this exercise. lol Step-Ups bw + 30lb x 8 bw + 40lb x 8 bw + 50lb x 8 Hanging Leg Raises bw 4x8 I might try 4x9 next time... we'll see. Thoughts Hopefully I won't be so god damn sore this time. IW |
Looks good to me Dub, nice rack pulls
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Thanks!
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Tuesday May 19th/2009
Weight: 196.2lb Bench Press bar x 8 135lb x 6,5 165lb x 3 195lb 4x5, 1x3 Dissapointed but not all that surprised after a weekend like I had. Chest Supported Row 1*45 x 10 2*45s x 8 3*45s 3x8 DB Standing Shoulder Press 30lb x 8 35lb x 8 40lb x 8 45lb x 6 Cable Tricep Push Down 40lb x 10 50lb x 10 60lb x 10 70lb x 8 60lb x 9 Hammer Grip Chins BW 5x2 Holy crap these sucked big time. I used to be good at these. I guess I'm getting heavy. Thoughts My gym performance has an inverse correlation to my drinking performance... imagine that. IW |
Summer can be rough on a guy.
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Well between laying tile at my mom's place to getting sick to being away every weekend... well I've really shit the bed at the gym. And thus I have put on a great deal of weight (the bad kind)... gah. I think I must set myself up on a real diet here... not whatever the hell it is that my mother makes.
P.S. living at home with your mother when you're an adult sucks. If I wasn't so hard up for a job I would be outta hur! In fact, I'm looking into other jobs currently. IW |
Living at home is the greatest you fool!!!
No bills, cheap and easy livin!!! |
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