4/27/11 wed
bench
barx20
95x5
135x5
170x3
195x3
220x5
bench w/fat grips
135x10x5
pullups
50 total done in between some sets of benching
tricep rope pushdowns
35x10x5(sets)
thurs 4/28/11
squats
45x20
95x5
135x5
165x3
190x3
215x6
Romanian deadlifts
135x15x3
comments-215 didn’t feel as easy as i would have liked, but i still got more than the required 3 reps with it so i’m happy. this workout was really short because of school/work keeping me busy so i just wanted to squat and do at least one assistance exercise and then go! Waking up early tommorrow to give myself enough time for a full workout because I need it
friday 4/29/11
mil press
45x10
65x5
85x5
105x3
120x3
135x8
pullups done in between every set
incline db press superset wtih db rows
60’s for both exerces, 4 sets of 10
5/9/11 monday
Not too long ago i read about planned overtraining in an article called “the super accumulation program” by charles poliquin. I was very afraid of it/very curious about it as well. But my main goal is gaining strength and that program is more for putting on muscle so I searched how for how I would be able to use that same idea of over-training for the purpose of gaining strength, which lead me to this link Question of Strength 16 where poliquin talks about the “shock effect” and how you can do 5 days in a row of 10-12 heavy singles each day to get stronger so I decided that I am going to try this, and I started to use it today.
BENCH
45x10
95x5
135x5
185x3
225x1
245x1/2(had help to get it up, went back down in weight after this.
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
Lat pulldowns(very wide grip)
100x10x4(sets)
I wasn’t sure if I am supposed to do any assistance work with this so i just did one exercise and went light just to get some lat work in.
ps. the reason i didnt post at all last week is because i was very sick with the flu and had to take the week off to rest up and get better.
5/10/11 tuesday
Day 2 of planned overtraining for gains in strength on the bench press
BENCH
45x10
95x10
135x5
185x1
working sets:
225x1
225x1
225x1
225x1
225x1
225x1
225x1
230x1
240x1
225x1
barbell rows with supinated grip
135x15,12,and 10 reps
comments: I was shocked that my strength kinda went up towards the end of the workout today, but i was completely burned out after benching so thats why i only did 3 sets of the rows and called it a day. I am willing to bet I will feel like death by day 5 of benching doing this many singles especially since I have never trained with nearly this many singles ever before in a workout. But if this helps me to get a new PR on bench next week then I will definitely use it for the squat as well. I would use it on deadlifts too but what i do now for deadlift works just well for me.
p.s. I am officially CPR/First Aid Certified with the American Redcross so now I am enrolled in an online personal training certification course with the ISSA. I can’t wait to be certified so that I can train people for real money while I finish college.
5/11/11
Day 3 for planned overtraining for strength gains in the Bench Press
BENCH
45x10
95x10
135x5
185x3
working sets:
225x1
225x1
225x1
230x1
230x1
230x1
230x1
230x1
235x1
240x1
db curls
30x10
45x8
60x6
dropsets
40x6
25x10
comments: WHAT THE HELL HAPPENED?! haha this was crazy I got stronger in the past 2 days instead of weaker, but joints were sore as shit and my muscles were a little sore today as well. I was expecting to barely get any sets of heavy singles with just 225 much less the 230 and 240. I am pleasantly surprised and pumped about how todays workout went. I am kinda hoping to fail and fail bad tommorrow or friday though so that I can rest the couple of days and come back strong as an ox on monday for a new bench press PR. We’ll just have to wait and see how this one goes day by day I guess.
i have been slacking on updating my log on here lately i have been lifting still the past few weeks just havent posted it on here i will continue updating it again starting with today’s training. I am still doing 5/3/1 but i am doing it 2 days a week now because I want to work on my conditioning because I want to get back to playing rugby.
6/6/11
squat
95x5
115x5
135x5
180x5
205x3
230x5(PR!)
deadlift
135x10
225x10x3(sets)
barbell lunges
95x10x2
RDL’s
95x15x2
back extensions and leg raises
a lot!
comments-the squats felt really good and pretty easy
6/10/11
mil press
barx5
65x5
85x5
120x5
135x3
150x3
incline db press
70x10
80x8x4(sets)
pullups- a lot of them
facepulls/rope press downs
db rows-
50x10
70x10
6/13/11
deadlifts(barefoot)
135x5
155x5
185x5
240x5
270x5
305x10
squats(barefoot)
135x10x5(sets)
leg curls
25x10x3
calf presses-
2pps x 20
3pps x 20
4pps x 20 x 2(sets)
7/28/11 thursday
deadlifts
135x5
185x3
225x3
275x5
310x3
350x4
more deads
225x10x3
barbell lunges
95x10x5
comments-deads felt pretty easy. first time logging on here in a while and i will try to stay consistent. i am currently doing 5/3/1 but instead of just training 4 days a week i am doing 4 days on 1 day off and then moving on to the next week.
7/29/11 friday
bench-
45x5
95x5
135x5
175x5
200x3
220x3
ASSISTANCE
bench-
155x10x5
chin ups/pullups-
a little more than 50 total
dumbell rows-
85x8
110x6
7/30/11 saturday
squats-
45x5
95x5
135x5
190x5
215x3
240x3
ASSISTANCE
more squats-
215x10
195x10
175x10
155x10
135x10
rdl’s
135x10x2
dumbbell curls
60’s x 6
50’s x 10
7/31/11 sunday
military press-
45x5
65x5
85x5
100x5
115x3
125x5
ASSISTANCE
chinups/pullups-
10,7,7,7,8,8 reps
more military press-
95x10x3
SUPERSETTED WITH
Dumbbell rows-
80x8x3
8/2/11 tuesday
deadlifts
135x5
185x5
225x3
245x5
280x5
315x5
more deads
225x10x5sets
barbell lunges
135x10x2sets
comments- didn’t kill my self on this workout just did the bare minimum because I want to really push hard on squats for a while.
8/3/11 wednesday
bench
45x5
95x5
135x5
155xx5
175x5
200x5
more bench
155x10x5(sets)
chinups-
around 60
kroc rows
85’s x 10
110’s x 6
wtf!!
haha i am unsure if the wtf is a comment to my workout or a comment related to my last name that is my username on here? either way thanks! i haven’t posted on here in a while been working 2 jobs and going to school now but i have been lifting still. so i will post all my workouts since then in this one post:
8/4/11
squats(barefoot)
165x5, 190x5, 215x11
more squats- 135x10x5(sets)
rdl’s- 135x15x2
8/5/11
mil. press-90x5, 100x5, 115x12
chins- 65ish
dips and curls didnt write down reps or weight bc it was just to get a pump and get out of the gym.
8/7/11
deadlifts- 260x3, 300x3, 335x3
more deads- 225x10x5
lunges/facepulls/tri pushdowns, light weights lots of reps like 100 reps for each
8/9/11
bench-165x3, 190x3, 210x5
30 pullups
incline db presses- 70’sx10x5
db rows- 100x8,6
8/10/11
squats(barefoot, always!)- 185x3, 205x3, 230x8
more squats- 135x10x5
rdl’s-135x10x5
8/15/11
mil press- 95x3, 110x3, 120x11
more Mp-95x10x5
chins(different grips)- 86 total
8/16/11
deads- 280x5, 315x3, 355x5
more deads- 225x10,10,12
pullups- 32 reps in like 4 sets
8/17/11
bench-175x5, 200x3, 225x2
incline db press- 70’s x10x5
some rows and lots of chins
midway through august i was feeling like a little bitch and felt that i should be trying to really get my legs bigger/stronger and i came across a spill that Jim wendler had on here about 5/3/1 3 days a week where you squat all 3 days and have a squat a press and a pull each workout so that is what i started to do so here our my workouts from when i started that, but one more thing instead of having overhead press on the same day as my squat day i have it on its own day i just rotate it each week.i also adjusted my bench max bc i have been sucking on bench lately and decided i need to use lighter weight and progress more slowly.
8/22/11-monday-“bench day”
squats(barefoot and done first! always now)-135x5x5
bench-165x5, 185x3, 205x6
dumbbell rows-70’sx10x5
8/24/11-wed.-squat day
squats-190x5, 215x3, 240x4
deads-225x5x5
incline db bench-70’sx10x5
8/26/11-fri.-mil press day
squats-135x25reps(switched it up and did one balls out set today)
MP-100x5, 115x3, 130x9
pullups(weighted)-10x5x5
8/29/11-monday- deadlift day
squats-145x5x5
deads-280x5, 315x3, 355x2(forgot chalk today so i sucked ass)
mil press-85x10x5
8/31/11-wed.-bench day
squats-145x5x5
bench-145x5, 165x5, 185x10
db rows-75’sx10x5
9/2/11-fri-squat day
squats-170x5, 195x5, 220x7
weighted pullups-25x5x5
incline db press-70’sx10x3,and 70’sx12,16
9/6/11-tuesday-mil press day(got busy with work/school shit so monday happened this day)
squats-155x5x5
mil press-90x5, 105x5, 120x8
pullups-5,5,9,8,6
kroc rows-80x6, 100x13
9/7/11- wed.- deads day
squats-155x20reps(balls out set)
deads-265x3, 300x3, 340x5
incline dbs press- 75’sx10x4
9/10/11- saturday- bench day( friday i was hungover so self explainatory there)
squats-155x5x5
bench-155x3, 175x3, 195x11
pullups- 100 total reps, it took me like 16 sets tho.
kroc rows(bc i didnt wanna leave the gym)- 80x6, 100x15(PR!)