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Friday May 29th/2009
Box Squats bar x 5 135lb x 5 185lb x 5 225lb x 5 255lb x 5 275lb x 3 295lb x 2 315lb x 1 I can still box squat 315lb! Yes, I'm not a total POS. BB Bench bar x 8 135lb x 5 155lb x 4 185lb x 3 205lb x 2 225lb x 1 205lb x 2 185lb x 6 Burned out pretty quick here but still managed to hit 225 so thats .... ok. My buddy put up 315lb for the first time. He's been chasing that for a long time. Nice. Chest Supported Row 2 plates x 8 3 plates x 8 4 plates x 2 ... lol 3 plates x 6 Chin Ups bw x 5,4,4,3 Thoughts Well my old room mate came to visit so we had a whatever workout and it went pretty well. Hopefully it will motivate me to get my ass in gear. IW |
Nice Job Dub, good to see some heavy slag being thrown around in here again!!
Congrats to your buddy too. |
Thanks Hits. It definately felt good to move some weight around again. Only grouting left to do on the tile and then after that my schedule should be much more normal again.
IW |
Monday June 1st/2009
OH Squats bw squats x 5 light bar x 5 bar x 5 55lb x 5 65lb x 5 75lb x 4,4 Wow do these ever stretch my front delts. Definately need some work here. Cleans 95lb x 5 (dl) 95lb x 2 115lb x 2 135lb 4x2 155lb x 2 I did these using the 35lb as the base so it was at a slight deficit. Cleans make me sweat like a MFer. Chin Ups bw x 7 bw + 10lb x 3 bw + 20lb x 2.5 bw + 25lb x 1.5 bw x 4 The .5s are when I got damn close to full rep but not close enough to count it as full. lol Pistol Squats 6 stacks - bw x 3 5 stacks - bw x 2 4 stacks - bw x 1, x 1 5 stacks - bw x 2 6 stacks - bw x 3 I used the little aerobic platform thing with the adjustable number of "stacks" or w/e you want to call it... so thats what that is all about. I tried a couple free pistols but I'm still not quite there yet. Getting close. My right leg also missed a couple of the last reps. Just for reference the 4 stacks one puts the platform at a little higher than 1/2 way to knee height. I consider that pretty much A2G. Each stack adds ~1.5-2". Thoughts Well I'll consider this my assistance day. A few of these exercises are very new to me but I thought it went pretty well overall. IW |
Wednesday June 3rd/2009
BW: 189.5lb - Dropped a couple lb according to this. I have switched around my diet with just some better choices and whatnot so I think it may just be the shock of changing. However, I could stand to lean up a bit. Parallel Box Squats bw squats 1x10 bar x 8 135lb x 5 185lb x 5 225lb x 3 245lb x 1 255lb 5x5 Moving on. I feel like I'm starting to regain my squatting control. We'll see when I get back to free squats eventually. Rack Pulls from Knee 135lb x 8 225lb x 8 315lb x 8 365lb x 1 (belt) 405lb x 3 (belt) 365lb x 3,2 I meant for there to be more reps but I need some chalk or something in a bad way. That bar was ripping that shiza out of my hands! I could use the straps but I've been shying away from that... Hanging Leg Raises bw 3x8, 1x9 I might try to bump it to 4x9 next time and work on that. Step-Ups bw + 70lb 4x7 I couldn't figure out why this was so much harder then last time... lol I was going to go 35,40,45.... but for some reason I used 35lb DBs.... lol Oops. Oh well, should be easy next time. Thoughts I think I'm going to try and hit my upper day 2morrow. I know its not ideal having it back to back days but I've been missing it all together while trying to get up friday before work. I'll try it out and see how it goes. IW |
Thursday June 4th/2009
Bench Press bar x 8 135lb x 5 155lb x 3 175lb x 2 No spotter in sight so I switched to pin press...I couldn't get my groove and everything felt wrong. I think my back was burnt from doing pulls yesterday and I just couldn't stabilize any weight. Overall, a terrible bench day and I won't be doing back to back days anymore. (More pin pressing of numbers I dare not write down...) DB Standing Shoulder Press 25lb x 8 35lb x 8 40lb x 8 45lb x 7 40lb x 7 Chest Supported Row 1*45 x 10 2*45s x 10 2*45s + 1*25 x 8,8 2*45s x 10 Cable Tricep Push Down 50lb x 10 60lb x 10 70lb x 10 60lb x 9 Standing EZ Curl 50lb x 10 70lb x 10 80lb x 7 70lb x 7 Thoughts Well looks like back to back days isn't going to work... or at least not in this order. I think I'm going to try and go later sunday night, and tues/thursday. I'm having a hell of time getting a solid schedule down this summer. IW |
Going to the gym instead of hitting the patio at the pub can be a challange. Hang in there. It will be cold as F**k soon enough and you'll have nothing better to do than toss the iron around lol. that is unless you plan on moving mouch farther south.
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much* (f#%K spelling it's friday)
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FYI - You should be able to edit posts now that you have 50 post count.
Anyways, I'm off to the gym right away to smash some box squats. IW |
Monday June 8th/2009
BW: 191.2lb Parallel Box Squats bar 2x5 135lb x 5 185lb x 3 225lb x 2 245lb x 1 260lb 5x5 Another solid 5x5. Noice. Rack Pulls +6" 135lb x 8 225lb x 8 315lb 2x6 315lb x 6 (belt) I dropped the rack down another notch from last time. Much harder. Hanging Leg Raises bw 3x9, 1x7 Step-Ups Skipped Thoughts Well everything went well until I was going to do my step ups... then the feeling of puking came on along with a nice head ache. Besides the fact that my forearms felt like they were going to explode. So I guess it was time to call it quits. My plan for this week is to hit upper day on wednesday and my supporting day on thursday. Yes, I'm leaving on friday after work once again. Summer is crazy for me. IW |
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I felt like my back was getting really tired and I might injure myself if I didn't. I didn't really want to but I know I push myself really hard and sometimes injuries happen when DLing. And thats probably where the throwy uppy feeling came from. lol
IW |
LOL. Just checking :D
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Wednesday June 10th/2009
Bench Press bar x 8 135lb 2x5 155lb x 4 175lb x 2 185lb x 1 195lb 5x5 I needed a touch on the last rep... damn. I'm a little frustrated with upper days at this point. DB Standing Shoulder Press 25lb x 8 35lb x 8 40lb x 8 45lb x 7 40lb x 4 Absolutely burnt out. Chest Supported Row 1*45 x 10 2*45s x 10 3*45s x 6 2*45s + 1*25 2x8 Tricep Deadlifts 30lb x 10 50lb x 10 70lb x 8,6 Thoughts Bench always frustrates me. IW |
Tuesday June 16th/2009
Weight: 189lb (shorts on) Bench Press bar x 8 135lb x6,4 155lb x 3 175lb x 1 195lb 5x5 I got it this time. No spotter. DB Standing Shoulder Press 35lb x 8 40lb x 8 45lb x 8 50lb x 4 I got the 45lbx8 this time that I've been working for. Chest Supported Row 1*45 x 8 2*45s x 8 3*45s x8,8,7,5 Wow, big improvement here too. Standing EZ Bar Curl (superset with below) 40lb x 10 60lb x 10 80lb x 10 90lb x 6 Tricep Deadlifts 40lb x 10 60lb x 10 70lb x 7 60lb x 9 The numbers are a bit of a guess here. Its hard to remember when you have two exercises going at once. Thoughts Well doing upper day first in the week makes a really big difference apparently. My upper back had way more power and really helped stabilizing on bench. IW |
Dude...whats a tricep deadlift????
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A skullcrusher paused on the floor.DC baby!!
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Ya, what he said. Lay on the floor on your back and do a skull crusher but not to your forehead. You push the weights back a bit and rest it on the floor between reps. I think I stole that one from Hits! My tris/back are feeling it today. Whoa!
IW |
Friday June 19th/2009
BW: 190.5lb (sweats on) Parallel Box Squats bar 2x5 135lb x 5 185lb x 3 225lb x 2 245lb x 1 265lb 5x5 I really had to push myself to get this one out. Absolutely burnt after I finished this. I am happy I did it but I really didn't eat well enough today. Rack Pulls skipped - couldn't bring myself to do it Hanging Leg Raises bw 4x9 Step-Ups 40lb x 8 50lb x 8 60lb x 8 I added the dumbells correctly this time. lol Thoughts I woke up late and wasn't able to pack a mid morning meal and then my bike ran out of gas on the way home for lunch so I was in a rush again and didn't get to make my mid day meal. 3 meals/ day = not enough for weight lifting. IW |
Thats a good looking workout Dub.Way to push thru on those box squats.Nice step ups too, those fuckers are tough.
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Thanks Hits, I'm pretty happy about it. The squatting is a PR I'm sure but mostly just because I have never done 5x5 box squats before. I just wish we weren't going to play sports in the park this afternoon because my legs are stiff!!! lol
I guess I've dropped ~5lb while still getting a bit stronger so thats not too bad. I was getting a little sloppy there for a bit up around the 196lb range. ha IW |
Tuesday June 23rd/2009
Bench Press bar x 8 135lb x5,4 155lb x 3 175lb x 1 190lb x 1 200lb 3x5, 1x4 No go this time. I'm wondering if I should hammer away at that weight for a while or if I should work triples for a while... or 3x3....or? DB Standing Shoulder Press Skipped It seems when I fail at bench my tris are instantly trashed. Chest Supported Row 1*45 x 8 2*45s x 8 3*45s x8,7 2*45s + 1 x 25lb x 8,6 Standing EZ Bar Curl (superset with below) 50lb x 10 70lb x 10 70lb x 8 90lb x 6 Tricep Deadlifts 50lb x 8 60lb x 8,8,8 Thoughts Well I think I'm at an old PR for bench now so I guess thats good. Any ideas on how I should try and progress from here? IW |
If your weak point is your triceps, try adding in some additional triceps stuff. Lockout work might help also.
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Dub
It might be a good idea to vary the loading a bit more, you could try 3x3s or even try ramping to a top set of 1-5 for a while, then come back build your 5x5 bit by bit and keep going like that for a while. What are your goals right now? Strength? size? both? recomp? |
Well my schedule is nutz right now so I'm really only get 2 days a week in the gym and sometimes 3. It sucks big time. I think the only thing I can do right now is try to slowly work at strength/re comp.
IW |
I've been gone for almost a week and I'm leaving again tomorrow night so.... needless to say the gym has been going down a steep hill.
I hope everyone has been having a good week. I'll catch up with ya later. IW |
Wednesday July 15th/2009
BW: 191.5lb ... about where I left off. Military Press bar x 8 65lb x 8 95lb x 5 115lb x 5 135lb x 5 155lb x 1 145lb x 1 135lb x 3 115lb x 5 Extra Wide Bench Press bar x 10 115lb x 8 135lb x 8 155lb x 8 175lb x 8 185lb 2x5 I went at least a hand width wider then I usually and it felt weird but I felt like I still had OK power. BW Pull-Ups 3 + 2 3 + 2 2 + 2 + 1 2 + 2 + 1 2 + 1 + 1 + 1 My pullups really suck. Gotta work on these. Seated DB Skull Crusher Superset with DB Curls 30lb x 8 40lb x 8 50lb x 6 50lb x 6 40lb x 7 DB Curls 25lb x 8 30lb x 8 35lb x 8, 8, 7 Thoughts Not bad for the first workout in like *edit* sigh 3 *edit* weeks but not utterly impressive. IW |
Personally I wouldn't be messing with extra wide bench exercises, too much stress on the shoulder for my liking.
A good way to get those pullups going is cluster sets, like you have here. Except I would do clusters of 1 the entire time and maybe do 3-4 clusters per set (so 3-4 total reps per set) and keep doing sets until you've reached some sort of target or until you're ability has dropped. Just my 2 cents. :D |
agreed....wide anything is teh bad news in the long run.
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Well it wasn't super wide. It was index finger on the ring which is where I used to bench. Not sure if these are standard bars in this gym... they only have 1 ring.
So just do single pullups but sort of rest paused if you will? IW |
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Cluster set, you would grab the handles, do one rep and then let go of the handles. Wait 30 seconds or so and do another rep, rinse and repeat, rest for 3-5 minutes (or your usual rest period between regular sets) and then start another cluster. |
Technicalities my dear Dawson.
lol IW |
semantics even... :)
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All of this could be avoided by using the CORRECT terminology. :biglaugh:
I had to make sure we were on the same page. :D |
Thursday July 16th/2009
Sumo Deads bw squats x 8 bar x 5 135lb x 8 185lb x 5 225lb x 5 275lb x 3 315lb 3x1 275lb x 3 I have never really done sumos before and it started off feeling great... then I lost my groove and felt like I had nothing. Boo. Front Squats bar x 8 115lb x 5 135lb x 5 155lb x 5 165lb x 5 115lb x 10 BB Rollouts from Knee 3x8 1x10 Thoughts I've proven it to myself a few times that working out back to back heavy days doesn't work for me. Even if the muscles aren't related... And yet I keep trying to make it work. My workout lacked energy/motivation/power. As always, I'm hoping next week will straighten out. IW |
Tuesday July 21st/2009
BW: 189.0lb Military Press bar x 8 65lb x 8 95lb x 4 115lb x 3 135lb x 3 145lb x 1 135lb x 3 140lb x 3 145lb x 2 I dunno what happened with my first attempt at 145lb.. must have psyched myself out or not enough rest? Anyways, I made some increases of reps from my last workout so thats good. Flat DB Press 30lb x 8 40lb x 8 65lb x 6 55lb x 8 55lb x 7 45lb x 8 I thought I was grabbing 50lb DBs and somehow they were 65s... lol Oh well, worked out alright. BW Pull-Ups Singles BW x 5 BW + 10lb x 5 BW + 20lb x 5 BW + 25lb x 4 BW + 10lb x 6 Total = 25reps Just to clarify, these were all done as singles with roughly 20s rest between each and the regular rest between sets. It worked out pretty well as I was able to pull some higher weight. EZ Barl Curls 70lb x 8,10,11,10 Superset with... Close Grip Bench 70lb x 15,15,15,18 I didn't feel like chaning the weights for tris so I just blasted out some high rep stuff. Felt good and I was spent when I finished. Thoughts Well I'm still workin out 2 days a week but I'm having trouble working around that... I'm gone almost every weekend and I've tried working out 2 days in a row and it just doesn't work for me! Any ideas? The only thing I can think of is going early in the morning friday and do a MWF deal... I have enough trouble getting out of bed as it is... IW |
If you want it bad enough you will get out of bed!!
Nice MPs Dub, I like your pullup plan too, you should see pretty rapid progress there. |
Thursday July 23rd/2009
Deadlifts bw squats x 10 bar x 8 135lb x 8 225lb x 5 265lb x 3 295lb x 3 315lb x 3 335lb x 2 1xM 315lb x 3 (belt) My back rounded on the 335lb set of DLs. Its going to take some doing to get back to where I was. Front Squats bar x 5 135lb x 5 155lb x 3 175lb x 2 155lb x 2 Nothing left! Bar Rollouts bw 3x10 Buuuuurn. Suppine Glute Ham Raises bw 4x10 I found this exercise to be heavily focused on hams vs glutes. Is this normally so? Leg Press 4 plates 2x12, 1x15 Just for fun waiting for my gf to finish up. Thoughts Hits is definately right. I'm not going to get much better working out 2x per week. I need to want it more... IW |
2x a week workouts? I wish I could progress on that. Actually, if I had 2 entire days to JUST train, I would probably end up being stronger than what I am at right now. But, life doesn't allow such luxuries.
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Dub so you can only get to the gym twice per week??
If that is it you could still do a shit tonne of GPP work at home,get some dumbells and weights for cheap maybe? for upperbody you could do pushups dips chins etc for reps and lower you could bodyweight squats, lunge, unilateral work, abs, planks etc heaps to do. |
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