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Wednesday July 16th/2008

Weight: 179.5lbs Up .5lbs according to last time.

Deads
-60kg x 5
-80kg x 3
-110kg x 1
-130kg x 1
-145kg 2x3, 1x2 (3x3 attempt)

Well I didn't make the 5kg PR like I'd hoped on this. I was really mad at the gym because for some reason I thought 145kg 3x3 was my last PR so I thought I had gotten worse. Now that I look though it is an improvement just not exactly how I wanted it. Oh wells.

Front Squats
bar x 5
115lbs x 5
135lbs x 5
155lbs x 5

No mirror today. That kinda felt awkward.


Standing BB Military Press
- bar x 5
- 75lbs x 3
- 95lbs x 2
- 115lbs x 1
- 135lbs x 1
- 145lbs x 1 (5lb PR)
- 135lbs x 2
- 135lbs x 1

Well the plan was 130lbs 3x3 but I couldn't find any 2.5lb plates in the whole damn gym. WTF So I just decided to max out. Made a bit of PR so thats good. Judging by the weights, I probably could have made 130lbs 3x3...or close anyways. I'm really stoked to start hitting MP way harder in the up and coming WS program.

Hanging Leg Raises
bw x 10,6,5

Well I've started doing these properly now. I found out I was swinging my legs back at the bottom and using the momentum to get more reps. So, now I'm slowly bringing them down to a stop where they are straight down and then brining them up again from there.

Pallof Press - Variation (more like a wood chop?)
40lbs 2x5
50lbs x 5

Thougths

So I was pretty mad while I was at the gym today but looking back, I made some PRs and I guess that is really all I should expect. I just get some things in my head sometimes and get down on myself.

Also, *really* stoked about starting a WS style program. I think it will be sweet! I need a change!

IronWorker

Friday July 18/2008

Squats
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 1
- 245lbs x 3

I stopped after the first set because my back was still too sore from deads. Damnit. My energy was great and power felt good but I didnt' want to hurt myself.

Bench
- bar x 6
-135lbs x 4
-185lbs x 2
-205lbs x 1
-220lbs 2x3

The last set just wouldn't go. So mad.

BB P.Rows

skipped these cause they hurt the back too

Pull-Ups
bw x 5,5,4,3

Dips
skipped


Thougths

One of the most frustrating days I've had in a long time. I went in feeling great and came out feeling like shit and frustrated. Bah.

IronWorker

Monday July 21/2008

Squats
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 1
- 225lbs x 1
- 245lbs x 2
- 245lbs x 1
- 255lbs x 1
- 245lbs x 0

Well I was going to try 245lbs 3x3 but it just wasn't going to happen so I just lifted as heavy as I could for today. I think my CNS is burning out. Need a deload.

Bench
- bar x 8
-135lbs x 5
-185lbs x 2
-205lbs x 1
-225lbs x 1
-235lbs x 1 (spotter just touched the bar...old PR)
-225lbs x 0

Well I'm kinda choked that I could quite hit my old PR. I hope it was just a bad day.

BB P.Rows
30kg x 5
40kg x 4
50kg x 3
62.5kg 4x8

Hanging Leg Raises
bw 3x7

Oblique Twisty Thing
50lbs 3x5


Thougths

Well this cycle has definately stopped progressing. I'm going to max out my lifts as soon as possible. Then I think I'm going to take a week and lift pretty light and work on flexibility and form.

Once again I dragged out this cycle too long and I think I burned myself out.

One good thing was I got a compliment on my bench (or maybe my squat). I asked a guy I worked with if he "lifted some mad weight today?" and he said "ya, but not as much as you with your 4 plates!"
That made me feel pretty good that someone at least noticed.

IronWorker

Wednesday July 24th/2008

Weight: 178.5lbs down 1lb according to last time. I think its probably due mostly to sweating my ballz off laying tile in my hot ass apartment.

Deads
-60kg x 5
-80kg x 3
-100kg x 2
-120kg x 1
-140kg x 1
-160kg x 0,0
-150kg x 1 (old PR)
-155kg x 1 (5kg PR)

Well I was looking for 160kg as you can see but couldn't pull it off. I think it has alot to do with the tiling...everthing you do is bent over and its real hard on the low back. I'm going to try again next week probably. Juding by the numbers I think 160kg should be possible.

Power Cleans
bar x 5
40kg x 5
50kg 2x5

Well I think the new program is going to incorporate some cleans so I thought it might be a good day to practice.

DE Push Press
- bar x 5
- 95lbs 6x2

Well I think we'll be incorporating these as well so I thought I would try out some dynamic work. Felt good.

We left it here for the day. Went out for beer/pizza after. What a good combo.

Thougths

Well it felt really nice to hit a PR and then just try some new movements. It was a short workout, which always feels good. I think this new program is going to be just what the doctor ordered.

IronWorker

Friday July 25/2008

Bench
- bar x 6
-135lbs x 4
-185lbs x 2
-205lbs x 1
-225lbs x 1
-245lbs x 0
-225lbs x 0
-185lbs x 3

I dunno again. I really should have 245lbs for sure but I keep missing. After failing twice in a row I really couldn't do shit after that.

Squats
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 1
- 225lbs x 1
- 245lbs x 1
- 265lbs x 1 (old PR)
- 275lbs x 0 (arg)
- 225lbs x 3
- 245lbs x 3

Missed this one too.


BB P.Rows
-bar x 6
-30kg x 5
-40kg x 3
-55kg x 3
-65kg 4x8


Hanging Leg Raises
bw 2x8 1x7

Really gotta improve these.

Pallof Press - variation

Skipped. Cables all full.


Thougths

Well I have determined that i have to stop trying to max out because I seem to overestimate myself and then once I fail once on an exercise then I can't put in any good solid work after that. I am going to have to shoot for stuff that I absolutely know I can hit because otherwise I dont' think it leaves much for an effective workout.


IronWorker

Thursday July 31st/2008

Weight: 181.5lbs Up 2lbs according to last time. I've been eating quite a bit more this week. I guess it showed. I'm cool with that.

Deads
-60kg x 5
-90kg x 3
-110kg x 1
-130kg x 1
-150kg 2x1
-155kg 2x1 (Old PR)

Well this went very well considering my max is 155kg! I know now that I can lift more. I just have to do it. Nice.

Front Low Box Squats
bar x 5
95lbs x 5
115lbs x 5
135lbs 2x5

Never have done box squats before so I thought I'd give me a whirl. I let the weight off onto the box (but maintained my arch) and that makes it quite a bit harder. Felt great.

Standing BB Military Press
- bar x 5
- 85lbs x 3
- 105lbs x 2
- 125lbs x 1
- 135lbs x1,x1,x2,x1

Felt very strong today. I decided not to go for my old PR and I think it was a good choice. Squeezed out 2 reps somehow on the 3rd set and was still able to get one on the 4th set. Awesome.

Hanging Leg Raises
bw x 8,8,7

Working back to a 3x8. I'm doing them properly now. Lowering my legs controllable to a rest a the bottom then up.

Pallof Press/Twist
40lbs x5
45lbs 2x5

Thougths

Pretty solid workout today. I felt that my eating was pretty good. I think I'm almost back up to par where I'll start posting my diet again. Got my appliances back in so that helps. Soon my new kitchen will be entirely complete! Holy cow has it taken me alot longer then planned...

Going camping this weekend and leaving early 2morrow so only 2 days of workout this week. I want to start my 4 day/week new program soon but I want to get my kitchen all done first. (need the time to work at nights)

IronWorker

Enjoy the deload IW How you gonna go about it?

I think part of the reason you're not progressing is your exercise selection and volume. To me it looks like you cannot exclude any exercises you deem "the best", and try to fit them all into your scheme.. So soon thereafter, you burn yourself out.. Especially mentally walking into the gym with the idea that you have to hit a certain weight on each exercise and go for PR's.. Almost two years ago, I could not do a program that didn't have pendlay rows in it LOL. And that hindered my progress bigtime. There's also been many times where if I didn't hit a PR that I felt "let down" a bit because I base my workouts solely on increasing strength with those ME lifts.. Of course, that's completely wrong to think that way, and since then a lot of my success has been contributed to letting go of always looking for something better.

I would focus on your first exercise with low reps. You do NOT need to always go for a PR either. Just focus on getting the work in with your strength levels for THAT DAY. The rest of your workout you can focus on whatever supplemental exercises you want so long as you continue working on increasing the weight. They certainly don't NEED to all be sets of 5's either by any means. It anything, trying to keep the intensity so high for every exercise (and you picked all compounds) is part of the reason for the lack of progress.

For example, you do your deadlifts, then front squats, then standing OHP's to top that off (standing ohp is another full body lift). Personally I don't know too many people who can handle that kind of workload.

You need to stop thinking in terms of "here's exercises I'll die without and they all have to somehow fit my scheme" and start thinking in terms of PROGRESS supersetted with RECOVERY. Will you be lesser of a man if you focus your intensity on deadlifts, then move onto a high rep leg press vs. another free squat? Or using pullthroughs for your hammies vs. an SLDL? Or a couple of sets of 10 doing pulldowns vs. pullups? My point is simple. If you know that after that first exercise you'll be putting in some volume with more managable exercises without any added pressure of the infamous "PR", how likely are you to finish the workout strong and not start skipping exercises and getting down on yourself?

Is your CNS done or are you just mentally burnt out from putting so much expectations on yourself? If you were to go back in the gym with a much more managable format and the expectation that you're going to go only heavy enough to get the work in so long as you increase the weight weekly, would that lead to a more effective workout?

Finally, I hate to say it, but online journals are a big reason why so many people either do too much or fail. You're meeting perceived expectations and do not want to write down that you failed at a certain weight or that you did a few sets of curls when they aren't "optimal" or "popular". It's almost a kind of "peer pressure" to where you feel almost obligated to get those 10's on the bar instead of what YOU needed which was the 2.5's.. Or picking standing OHP's for sets of 5 vs. something "easier".

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Darkhorse, I think you're right. I have kinda gotten trapped in the "Rippetoe box." Meaning, having the mindset that if I'm not progressing workout to workout then I'm failing.

This is the reason for my wanting to start the ME/DE style program. Each main lift gets its time and the rest are just kinda there to supplement.

I've outgrown this program (not sure what you'd call it now...its like half 5x5 and half SS lol). Its time for a change of mind and a change of programming.

Thanks for all the good thoughts Darkhorse.

As for the deload Hit, I'm not just sure yet. I think I'll just play it by ear.

IronWorker

I agree...

I think I warned you a while back about taking the rippetoe models and extending them beyond the rippetoe programs. That seems to be happening a lot and it just won't work. You can't take the expectations from one model and generalize them that way. You are expecting too much instead of reacting and adapting.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.