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Tuesday May 13th/2008
Weighed in at 172.5lbs today.... I dropped weight. I think I've been workin too hard and not eating enough. Gotta stop being lazy and bring real food to work. Deads -60kg x 5 -80kg x 3 -100kg x 2 -110kg 5x5 Well we're dropping back down to volume deads now. Kind of a reset if you will. It wasn't too heavy but I haven't done 5x5 deads in a long time. Got me sweating pretty hard. The plan is to keep up the 5x5 as long as possible then 3x3 then max again. BB Military Press - bar x 5 -65lbs x 4 -85lbs x 2 -95lbs 5x5 Resetting this as well. Following the same plan as deads/bench. This wasn't much of a struggle at all but it shouldn't be when you reset. Overhead Squats/Snatches bar 3x5 (one snatch per set) 30kg x 4 (snatch on every rep) The shoulders allowed this to happen again todoay. I really like the oly lifts. Gotta figure a way to incorporate them more. Hanging Leg Raises bw x 12,11,9 Workin up to a 3x12 now. Obliques 30lbs 2x10 40lbs x 10 Can't remember the name of these... You push a cable or band straight out from your chest. The tension is from the side to give you the twisting effect...anyone? Diet 11:30 - 1 cup of oats with 1.5 scoops whey 1:30 - protein bar (30g protein, 25g carbs) 3:30- 1/2 of a huge steak 5:30 - 2 scoops gainer 7:30 - other half of huge steak 8:00 - workout 9:30 - PWO - 2 scoops gainer Not sure what I'll have later. I can't believe I lost weight consuming all the fats and carbs like I have been. I guess the total cals were just too low. Thougths Well it felt good to reset and nail the workout. The new oblique exercise is kinda nice as well...should be a good change. I was really getting sick of DB side bends. IronWorker |
A good reset can work wonders for your motivation and energy. Enjoy. :weights:
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I think if you're lifting heavy enough, a reset is mandatory or at least some kind of deloading phase to let your body "catch up" with healing and whatnot. But yes, it also helps the morale. lol
IronWorker |
Friday May 16th/2008
Well this is a pretty late posting because I worked out then rushed off to go camping but here is what I did friday. Squats (heavy) - bar x 5 - 135lbs x 5 - 185lbs x 3 - 205lbs x 2 - 225lbs x 1 - 245lbs 3x3 (PR!) Don't know how I managed this. I was running on not very much sleep but something just felt right and I smashed this out. Very happy about that. However, the energy was pretty much sucked out of me by this point on. Bench - bar x 6 -135lbs x 5 -165lbs x 3 -185lbs x 2 -205lbs x 1 -220lbs x 1 -205lbs x 2,1 I was just absolutely wiped after squats. So.... the 3x3 at 220lbs didn't go too good. Oh well, I was still happy about the squat PR. BB P.Rows -bar x 6 -30kg x 5 -40kg x 3 -60kg 4x8 This felt alot better this time but really hurt the pull ups. Oh well. Pull ups bw + 25lbs x 1 bw x 6,5,3 Dips bw 3x10 Well we were rushing at the end and I had no energy left. We superset the dips and pull ups together. Neither of which went too well but o well. Diet Can't remember my diet from 3 days ago...not too great I don't think. I had an interview in the morning and I went to the gym after that so the diet suffered. Thougths Well I probably just drank away all my gains this weekend...oh well it was hella fun. IronWorker |
did you do anything besides drink while camping? :)
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Well I probably just drank away all my gains this weekend...oh well it was hella fun.
Loved that part :biglaugh: |
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IronWorker |
Tuesday May 20th/2008
Well I had a pretty awesome sleep last night. I was soooo tired from camping and just crashed at around 10pm and got up at 8. A nice 10hours was good for the body. Squats (volume) - bar x 5 - 135lbs x 5 - 185lbs x 3 - 205lbs x 2 - 215lbs 3x8 Finished this. It was a fight to the end but I was real happy when I completed. Bench - bar x 6 -135lbs x 5 -175lbs x 3 -195bs x 1 -205lbs x 1 -220lbs 3,3,2 Well I didn't finish this time but I was damn close so I was still happy considering I was completely wasted after squats and my performance was 10x better then last day. This is probably one of the heaviest sets I've ever done. Old max is 225lbs just for reference. DB M. Press 30lbs x 5 42.5 4x8 Shoulders were very tired from bench but I squeezed it out. Hanging Leg Raises bw x12,11,9 Still workin on that 3x12. Obliques - Pallof Press 40lbs 3x10 Still dont' know the name of this exercise. Its the one where you press forward while standing. The weight is pulling to the side from a cable. Anyone? I like this much better then DB side bends. *edit* Thanks Pity for the name. *edit* Diet 9:00am - 1.5 scoops whey and 1 cup oats 11:30 - stir fry with chicken, white rice, broc., carrots, green beans 1:00 - protein bar 2:30 - 1/2 can of chicken in a wrap with pickles,olives,italian dressing ...yum 3:30 - workout 5:00 -PWO -2 scoops gainer 6:00pm - (now) just gonna finish up this entry and then make something...not sure what Thougths Well I'm pretty happy about my performance today. I think next bench day is going to be max test day. I feel that every time I do squats before bench I'm getting less out of my bench. But I also think that it would be the same the other way round. Squats are still #1 in my books though so they'll only get deprioritized for one day. IronWorker |
palloff press? maybe.
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^Thats the one. I think I got it from your journal.
Thanks, IronWorker |
Friday May th/2008
Well for some reason I was feeling pretty sluggish today. Didn't really want to go to the gym, my quads were a bit sore yada yada. Well my buddy convinced me to go but F*** was it hot in there. Very hard to work out when its cookin in the gym. Weight: 175lbs Deads -60kg x 5 -80kg x 3 -100kg x 2 -115kg 5x5 Well the actuall lift wasn't too hard but I'm workin on holding double overhand as long as I can so this makes it much more challenging. Overall it went pretty well I'd say. BB P. Rows -30kg x 5 -40kg x 3 -50kg x 2 -60kg 4x8 Well I repeated 60kg again because we couldn't find the 1.25kg plates or the 2.5lb plates and I didn't think a 5kg jump would work out too well. Overhead Squats/Snatches bar x 5 25kg x 5 30kg x 5 This always get my blood pumping but they're fun and challenging. Dips bw +25lbs 3x10 Was feeling pretty tired so I just did 25lbs today. I think my dips are getting worse. Pull-Ups bw + 25lbs x 2,2,1 bw x 6 Well I was really focusing on getting good solid reps and this was all I could manage. Diet 9:30 - 1 cup of oat with 1/5 scoops whey 12:30 - chicken breast and 6 perogies 1:30- protein bar 3:30 - 8 wings and some mixed nuts... weak, I know 5:30- double burg 6:30 - workout 8:00 - PWO - 2 scoops gainer 9:00 - PPWO - 1/2 can chicken in a whole wheat wrap Thougths My hands are killing me from all that pulling. IronWorker |
Sunday May 25th/2008
Well I drank pretty heavily last night...again...but I decided I couldn't skip the gym due to drinking. That just aint right. So I convinced my buddy to get up and move. Turned out to be a really solid day. Read on. Bench (max test) - bar x 6 -135lbs x 5 -165lbs x 3 -185bs x 2 -205lbs x 1 -225lbs x 1 -235lbs x 1 (10lb PR!) -245lbs x 0 Well I was fricken stoked about 235lbs and I probably could do 240 or 245lbs if I had warmed up differently. I hit a brick wall at 245lbs though. Arms completely died out. Basically had enough energy to lower it down safely and that was that. Partner had to help out lots. Oh well. For another day. Still happy with my PR. Squats (pre max test work) - bar x 5 - 135lbs x 5 - 185lbs x 3 - 205lbs x 2 - 225lbs x 2 - 235lbs x 2 - 245lbs x 2 - 255lbs x 1 Working up to a heavy double. 255lbs is my old max so it looks like I should be somewhat stronger for my max test day. Yay. Also of importance to note: I am getting alot better at keeping my back arch. I really felt it in the quads today instead of so much in the back. I have been fighting the rounding off of my back at the very bottom. I think I'm slowly getting better which is great. Tight hamstrings are the culprit I believe. DB M. Press bar x 5 65lbs x 3 85lbs x 2 100lbs 5x5 Solid. We're going to cut DB M press and just hammer through with a 5x5 then 3x3. Hopefully we can make some serious progress. Hanging Leg Raises bw x12,12,9 Really hit a wall at the end. Oh well. One more rep then last time. Obliques - Pallof Press 50lbs 3x10 Been playing around with holding my shoulders back which is much better I think. Diet 1:00 - 1.5 scoops of whey in 1 cup of oats 3:00- chicken breast in a whole wheat wrap 5:00 -1/2 box of tuna helper 6:15pm - workout 8:00 - PWO - 2 scoops gainer 9:00 PPWO - 1/2 box of tuna helper Thougths Well considering how I was feeling when I went into the gym, I'm very happy with the results today. Lookin forward to max test for squats. Also looking forward to cycling back the weight on bench and squats...need a deload right now! lol IronWorker |
Thursday May 29th/2008
Bench - bar x 6 -135lbs x 5 -155lbs x 3 -175lbs 5x5 Now I'm reset back to lighter weight. Hoping to keep this cycle much shorter then the last. Squats (max attempt) - bar x 5 - 135lbs x 5 - 185lbs x 2 - 205lbs x 1 - 225lbs x 1 - 245lbs x 1 - 265lbs x 0,0 Fuck! I definately should have had this. Malnutrition and excessive drinking catching up with me again. Fuck I need a job to get some schedule back in my life. Shouldn't have done bench first either. Also, I think since I've been paying alot more attention to my back form and its been affecting my ability to lift. Its putting alot more strain straight onto my quads. In the end it'll be good for my back health but for now its making max tests hard because it feels different. BB P.Rows -bar x 6 -30kg x 5 -40kg x 3 -62.5kg 4x8 My form is getting much tighter on this. Pull ups bw x 5,5,5,5,3,3,2 Row day is never good for pull ups so I just did bw one. I did as many sets of 5 as I could with really good form and then did as many as I could after that. Dips skipped My shoulder was all screwed up cause I slept on a couch last night and these hurt. Diet Diet was terrible because my gf was draggin me around the mall all day. On the bright side I got some much needed new office clothes for my job. Thougths Pretty choked about the squat PR miss. I'm going to try again next squat day and then its time for a long awaited reset. In good news, I signed a contract with Wardrop Engineering today. I have my first real job as an engineer! Hopefully that will get me back on track and into a gym schedule. IronWorker |
Tuesday June 3rd/2008
Well, been slackin at the gym again...my house is ripped apart now and we've been painting and the kitchen is soon to be all torn out and new cabinets etc. So needless to say I've been really busy. Oh ya, we went to the gym in the evening so I was startin to wear down already. Weight: 176lbs Deads -60kg x 5 -80kg x 3 -100kg x 2 -120kg 5x5 The actual lift wasn't too bad considering I was pretty tired. However, from all the hands on work I have been doing I could not hold on to that bar with double over hand for the life of me. It was a over-under kind of day I guess. 125kg is my best 3x5 so if I complete 125kg 5x5 I will be pretty stoked. BB Military Press - bar x 5 -65lbs x 4 -85lbs x 2 -105lbs 5x5 Shoulders were damn tired from painting over head and whatnot but I got it done. Overhead Squats/Snatches Way too damn tired for these. Hanging Leg Raises bw x 12,9,7 Hit a wall like no other. Pallof Press 45lbs 3x10 Diet Seeing as my house is torn apart...bedroom in the living room...closet in the hallway sort of thing... means I have been eating alot of take out. So the diet was pretty sucky. Thougths Well I made it to the gym which is a bonus. I'm a day late at posting this but thats cause I was up till 3am last night trying to put my room back together. IronWorker |
Thursday June 5th/2008
Squats (max attempt) - bar x 5 - 135lbs x 5 - 185lbs x 2 - 205lbs x 1 - 225lbs x 1 - 245lbs x 1 - 265lbs x 1 (10lb PR~!) - 275lbs x 0 I knew I had 265lbs in the bag. Maybe with a different warmup I could have had 275lbs. Oh well, one PR at a time! Bench - bar x 6 -135lbs x 5 -155lbs x 3 -180lbs 5x5 Not too bad. BB P.Rows -bar x 6 -30kg x 5 -40kg x 3 -50kg x 2 -60kg x 1 -65kg 3x5 Decided to drop the volume a little in hopes of pushing on with the weight. Pull ups bw x 5,5,5,4,3,3,2 Row day with pullups again...ballz. Dips bw +10lbs 3x10 I don't know whats wrong with me but my dips are getting worse. Diet 7:00am - 1 cup of oats with 1.5 scoops of whey 10:30am - 1.5 scoops of whey shake 12:30pm - remains of pork stir fry thing 2:30pm - remains of veal canneloni 5:30pm - fillet of fish, spinach salad, garlic bread 7:00pm - workout 8:30pm - PWO - 2 scoops gainer Should have had another meal before bed but I was painting and forgot. Thougths Well I got the squat PR this time so that was good. No big bad 275lbs but its close! Now all the big lifts are officially reset. I think once I get my house put back together I should have a pretty regular schedule and I think that will help my progress alot. IronWorker |
Congrats on the PR IW, great stuff, you'll nail 275 soon bro.
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Thanks man. I'm pretty pumped for 275lbs. Its the next big step after 225lbs. 4 plates + the 25ers. I'm trying to catch back up to you again! lol That could be tough considering when I was cutting back in dec/jan you were putting weight on the bar like mad.
Thanks for stopping in! IronWorker |
nice pr dude :) that's tough stuff.
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Thanks Pity.
IronWorker |
Sunday June 8th/2008
Squats - bar x 5 - 135lbs x 4 - 165lbs x 3 - 185lbs x 2 - 210lbs 5x5 Well we are starting back down with a 5x5 on squats now. Work our way up on this then hit 3x3 then max again. Today was harder then it should have been since my sleep last night was not optimal. Bench - bar x 6 -135lbs x 4 -165lbs x 2 -185lbs 5x5 Shoulder was still tight and chest was a little tender from last bench day but I pushed through. BB M. Press bar x 5 65lbs x 3 85lbs x 2 110lbs x 3 100lbs 4x5 Very unhappy about this. Bench burned out my shoulers and there was just no way that 110lbs 5x5 was going to work. Really got me thinking about an upper lower split so I can focus more on press. Hanging Leg Raises bw x11,9,6 Energy gone. Obliques - Pallof Press 45lbs 3x10 Diet 11:00 - 1.5 scoops of whey in 1 cup of oats 1:00- chicken soup with a can of tuna 2:00 - handful of almonds, banana, 1.5 scoops whey 3:00pm - workout 5:00pm - PWO - 1.5 scoops gainer (new gainer I got has larger scoop - 65g protein and 80g carbs) 7:00pm - some protein bar I got (400cals, 30g protein, not sure on the carbs) 8:30pm - chicken wrap from badass jacks Thougths Well today really got me thinking about an upper/lower split. Something seems to always get sacrificed. Today press was sacrificed for bench. Any thoughts on that guys? IronWorker |
How long have you been doing this 5x5 ? . Sometimes a person just needs to up their calories - It looks like your getting most of your protein from powder....Your numbers are still good , but go with your instinct and switch it up.
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Sounds like a good idea man, my bench always suffered at being done after heavy squats.Good chance to do some assistence work for weak points to on a split.
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i would not want to do 2 presses in one day...can you move one of them...and swap a row in instead?
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Well the way it works is the main lifts stay constant. Its 2 bench+squat days and one deadlift day.
These three days pair off with a M.press day and row day that alternate. So on this week, the press gets put with the bench both days. Then on the other week, the row gets put with the bench both days. So it goes once a week then twice a week ...etc. I'm really leaning towards this split. The only downfall is that you have to go to the gym 4 times a week instead of 3. Don't get me wrong, I love lifting but sometimes its a hassle to get there. I'm sure you can relate. I think if I were to do the upper/lower split I'd go mon,tues, thurs,friday. Having the weekends off would be great if you want to go somewhere/party. And the reason my diet sucks so bad right now is partly due to starting a new job and partly due to having my kitchen ripped apart because of renovations. (I'm putting in new cabinets/countertops/sink/tile floor...you get the picture) So anyways, thanks for your help guys. Keep the thoughts comin. Got any good examples of what your splits look like? IronWorker |
i think westside has a 4 day split....??? maybe...:)
check out hits journal...he does the four day'er.... |
Ya WestSide came to mind for the split. Thats the one with the Max Effort and Dynamic Effort days right? That would be great to train with very high intensity (singles/doubles/triples) bench on the upper 1 and very high intensity press on upper 2. That way both would be making priority once a week and then have a dynamic effort day on the othe oposing day for each as well. And the same for squats/deads.
I'll definately check out the finer points of Hit's workout. IronWorker |
Hey IW
You could probably set up a 3 day westside routine if you really wanted Im not sure how people go about it tho :) There is also Defrancos Westside for skinny bastards too (WS4SB) never tried it tho. Heres a link to the standard template that most use http://www.elitefts.com/documents/template.htm And heres another great read too all the articles are great Especially the 8 Keys.AWESOME!! http://www.elitefts.com/articles/T-M...es/default.asp Hope this helps man. |
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Thanks for the links man. I'll read em up later, gotta head to work right now. IronWorker |
Tuesday June 10th/2008
My quads and glutes were still a little sore today and I was feeling pretty shitty before the gym. I made the mistake of laying down on the couch. Well my buddy called and he convinced me to go. So, I grabbed 3 ephedrine and some McDonalds and I haven't had a better workout in quite a while. Damn glad I went. Weight: 176.5lbs Deads -60kg x 5 -80kg x 3 -100kg x 2 -115kg x 1 -125kg 5x5 (volume PR) Well I've still been working away in my kitchen so my grip still sucks lately. I did as many double overs as I could and then switched. The pulling itself though felt really not bad at all. I was stoked after this because the best I'd done before this was 125kg 3x5. So some good improvements there and I think there is another progression or so to come which is awesome. Hopefully next deads day feels as good as today. Front Squats bar x 5 95lbs x 5 115lbs x 4 135lbs 3x8 The bar just seemed to fall in place today. Usually my shoulders hurt and my wrists hurt and shit but it just worked out nice today. Very happy about this. BB P. Rows -30kg x 5 -40kg x 3 -50kg x 2 -60kg x 2 -67.5kg 3x5 This went really solid as well. Damn, feeling good. Dips bw +25lbs 3x10 Well I was able to complete this without any trouble so thats an improvement from last time anyways. Pull-Ups bw + 25lbs x 2,2,2 bw x 7 This was an improvement over my last pull-up day as well. Diet 7:00am - 1 cup of oat with 1.5 scoops whey 10:30am - 1.5 scoops whey shake 12:30 - tuna wrap 2:30 - tuna wrap 6:00- protein bar 8:00 - 3 ephedrine, 2 double cheeseburgers 8:45 - workout 10:15- PWO - 2 scoops gainer I getting lots of protein but my food sources suck, I know. God damn renovations make it really hard to keep up with my diet. Take it easy on me. Thougths Definately stoked about today. Everything was at the very least an improvement over the last time and even had one PR in there. I think I might have to get back on the ephedrine again...as bad as it is for you. I'm really lookin forward to doing deads again and eventually maxing out. I think figuring out my squat form is really going to push my dead max way up! *fingers crossed* IronWorker |
Oh ya, I thought I should add that my gym partner and I have decided that we're going to run this 5x5 -> 3x3 -> max cycle to its end and then think about trying the upper lower split. Wouldn't make sense to switch right now.
IronWorker |
Thursday June 12th/2008
Squats - bar x 5 - 135lbs x 5 - 185lbs x 3 - 205lbs x 1 - 215lbs 5x5 I think I was still feeling deads from the last day but I got it done. Score. BB M. Press - bar x 5 -65lbs x 3 -85lbs x 2 -95lbs x 1 -110lbs 5x5 Well this went up without too much trouble today. I just had a bad day last time I guess. Bench - bar x 6 -135lbs x 5 -155lbs x 3 -175bs x 1 -190lbs 5x5 I somehow pulled my shit together and finished this too. This is unheard of for me. Usually after one pushing/pressing exercise the next one gets hit hard. Quite pleased with this. Hanging Leg Raises skipped Obliques - Pallof Press skipped Diet 7:00am - 1.5 scoops whey and 1 cup oats 10:30 - 1.5 scoops whey shake 12:30 - steak, corn, and a peice of pizza 4:00 - can of tuna on a whole wheat wrap 6:30 - steak, 2 slices of garlic bread and corn 7:30 -workout 9:00 - PWO - 1.5 scoops gainer 10:30 - 2 beer lol Thougths Hit all the main exercises today and they all felt pretty good. Looking forward to making more progress. IronWorker |
Good workout IW, very nice 5x5 for bench man :)
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Nice work IW :)
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Thanks guys! I'm hoping to keep up the bench progressions for another session or two ...or 3. lol 205 5x5 would be a great place to be for me right now.
I'll keep ya posted. IronWorker |
good shit if you can make it to that 205 5x5
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205 on a 5x5 would be extremely good shit. You will get there before you know it.
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quit remodeling that house and you will get there quicker ;)
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LOL I wish it were that easy! I'm going to go hard this weekend and hopefully get the old cupboards out and the new ones most in. Then next weekend its on to tiling the floor if all goes well. But that is neither here nor there... lol
IronWorker |
ceramic tile is fun :) make sure you get a wet saw....speeds things up ALOT.
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Monday June 16/2008
Didn't go yesterday..too hungover. I really gotta cut that out. Squats - bar x 5 - 135lbs x 5 - 185lbs x 3 - 205lbs x 1 - 220lbs 5x5 I did it! Woot! Lookin forward to 225. Bench - bar x 6 -135lbs x 5 -155lbs x 2 -175lbs x 1 -195lbs 5x5 This is my old PR. Lookin forward to making a PR or two here! BB P.Rows -bar x 6 -30kg x 5 -40kg x 3 -50kg x 2 -60kg x 1 -70kg 3x5 This is right back up to the most I've ever done as well. Felt heavy but not unmanageable. Dips bw +25lbs x5 bw x 10,5 Bench goes up...dips go down? Pull ups bw x 5,5,3,3,3 Accessories are taking a rough hit. Diet Not so good. Consisted of processed protein...kitchen is still in shambles. Got 2 cabinets in but still no dishwasher/sink. Everything takes longer then you'd think...of course. Thougths The big lifts were solid today. Accessories sucked. I guess as long as the big lifts are progressing I'm not going to worry about it too much. IronWorker |
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