Nice work with the Deadlift rep PR!
And I am glad to hear your gut explosions have ceased. Haha. Daily squatting gut explosions = not cool. For anybody.
Also, chuck some goals up so we know what you are working towards? =)
[quote]panzerfaust wrote:
Nice work with the Deadlift rep PR!
And I am glad to hear your gut explosions have ceased. Haha. Daily squatting gut explosions = not cool. For anybody.[/quote]
TELL ME ABOUT IT!! It’s all gone now, thankfully!
[quote]panzerfaust wrote:
Also, chuck some goals up so we know what you are working towards? =)[/quote]
Huh, I was sure I put them up in my first post of this log. Just checked, they aren’t. My bad.
1RM GOALS (Proven, not calculated with no formula):
DEADLIFT = 585 (I believe that’s 6 45lbs plates on each side of an Olympic bar)
SQUAT = 495 (5 plates)
BENCH = 405 (4 plates)
PRESS = 275 (2 plates + 25lbs on each side)
Why these numbers? Cause they’d make me the strongest mofo at my gym and into the top 5 in my city. What happens after? Dunno, maybe I’ll take up bodybuilding and work towards being the strongest and biggest dude in Mexico, but I’ll cross that bridge until I get to it.
Friday, September 28th, 2012
All right! Olympia weekend is here. Got everything setup to watch it with my fellow gym-goers tomorrow. But for today, it’s Squat day. Had plenty of rest and food this week so I am ready to make a new PR in my squat today.
Here’s today’s plan of attack:
SQUAT 5/3/1
1X5 220
1X3 245
1X1 275
I need at least 4 reps in the last set for a new PR. Bring it on, baby!!!
GUILLOTINE PRESS 3X10 45
PULLDOWN CLOSEGRIP
1X10 180
1X10 190
1X3 NEGATIVE CHINUPS or as many as I can get.
DUMBELL ROWS
2X10 100
1X10+ 100
I’m gonna take that last set to failure.
AB WHEEL 2X15
I’ll let you all know how it went tomorrow. Have a great day!
Training notes Sept. 28th, 2012
There was no fucking way I wasn?t setting a new Squat PR today!! It was a rainy day, I had to go pickup my girlfriend at her job, and it took almost an hour to drive from her house to the gym. I got there pissed at idiotic drivers, and the bar paid the price.
SQUAT 5/3/1
1X5 220
1X3 245
1X5 275 = 320.37 1RM NEW PR!!! (Previous was 1X3 275)
Ripped it, baby!!!
GUILLOTINE PRESS 3X10 45
PULLDOWN CLOSEGRIP
1X4 180
2x10 150
Ok, what the fuck is going on??? I was sure I did 10 reps with this same weight last week. Now I could not do more than 4. My pulldown is getting weaker, why??? I had to dial it back to 150… And I had to grind the last reps on each set!!
DUMBELL ROWS
1X24 100
I was so pissed with myself with the pulldowns that I only did one very large set of DB rows. Had to blow some steam.
AB WHEEL 2X15
This was Friday?s training. Come next Monday I?ll kick the Bench Press?s ass!!!
Monday, October 1, 2012
Great day to you all! I’m still a bit down on my beloved Jets being pummeled mercilessly by the 49ers yesterday, but that’s the sport. Good thing I have such a warm girlfriend to cheer me up. Phil Heath repeated as Mr. Olympia, that was also good, I had a blast with my gym buddies watching the show.
So let’s recap: I got a new PR on the Deadlift (7 x 295) and the Squat (5 x 275). Hmm, there’s someone missing in there… Oh yeah! THE BENCH!!!
Today’s workout will be:
SQUAT
1X5 115
1X5 145
1X5 175
BENCH 5/3/1
1X5 180
1X3 205
1X1 230 (To set a new PR, 5 reps minimum are required)
PULLDOWN WIDEGRIP
1X10 130
2X10 120
EZ BAR CURLS 3X8-8-FAIL 25
REVERSE CRUNCH 2X15
This is today’s action. Expect notes on this tomorrow.
[quote]Freaky_Frankie wrote:
Training notes Sept. 28th, 2012
There was no fucking way I wasn?t setting a new Squat PR today!! It was a rainy day, I had to go pickup my girlfriend at her job, and it took almost an hour to drive from her house to the gym. I got there pissed at idiotic drivers, and the bar paid the price.
SQUAT 5/3/1
1X5 220
1X3 245
1X5 275 = 320.37 1RM NEW PR!!! (Previous was 1X3 275)
Ripped it, baby!!!
GUILLOTINE PRESS 3X10 45
PULLDOWN CLOSEGRIP
1X4 180
2x10 150
Ok, what the fuck is going on??? I was sure I did 10 reps with this same weight last week. Now I could not do more than 4. My pulldown is getting weaker, why??? I had to dial it back to 150… And I had to grind the last reps on each set!!
DUMBELL ROWS
1X24 100
I was so pissed with myself with the pulldowns that I only did one very large set of DB rows. Had to blow some steam.
AB WHEEL 2X15
This was Friday?s training. Come next Monday I?ll kick the Bench Press?s ass!!!
[/quote]
Nice job on the squat PR bro. Also, perhaps your pulldowns suffered due to high effort squatting? I can tell you right now - if I get a PR in a big lift I can tolerate being weak in assistance. Haha.
I like your goals too. You’re a big dude so you definitely have the base for it!
[quote]panzerfaust wrote:
Nice job on the squat PR bro. Also, perhaps your pulldowns suffered due to high effort squatting? I can tell you right now - if I get a PR in a big lift I can tolerate being weak in assistance. Haha.
I like your goals too. You’re a big dude so you definitely have the base for it!
[/quote]
Hmmm, I thought of that. I’ll just have to check on that next Monday when I do those pulldowns again. Hehehe yeah, the PR is far more important, I just get greedy with my training sometimes.
I’ll hit a new PR in the Bench today, I know it.
*Prices are in Mexican Pesos.
Yearly Gym Membership = $3000
Chalk = $10
Material to make a lever to load the O bar for Deadlifts = $150
Protein Powder = $400
Your fiance telling you:
“Get your shit together, kick ass, a kiss for each rep, I love you” = FUCKING PRICELESS!
I definitely have the best girl in the world!!
Training notes, Oct. 1, 2012
This… was… AWESOME!! Probably one of the best sessions I’ve had in quite a while. I arrived motivated, foam rolling and stretching left me loose and ready to kick ass and take some names, and even though there where a ton of people at the gym (Monday = Saint Bench Press Day) I had the luck of not having to wait for anything to be available. It’s like destiny WANTED me to push it today.
And so I did.
SQUAT
1X5 115
1X5 145
1X5 175
I felt like doing a small pause on the bottom of each of these to really get a stretch on my inner thighs and hit the glutes and hamstrings. Turned out it was a good gut call.
BENCH 5/3/1
1X5 180
1X3 205
1X6 230 = 275.54 1RM NEW PR!! (Previous was 5 X 225 = 262.12)
I called it, and I nailed it. New Bench PR!! I recorded a video but I picked a poor spot to record so it isn’t very good. But fuck yeah!! It was the first time I ever benched anything above 225 (2.5 plates on either side isn’t that much, but it IS more, so it counts!!).
PULLDOWN WIDEGRIP
1X10 130
2X10 120
Nothing to note here. Added a plate more than I did on my last session with these on one set. It wasn’t that heavy, so I just focused on really squeezing the back muscles and doing an extra slow eccentric.
EZ BAR CURLS 3X8-8-8 75Lbs.
REVERSE CRUNCH 2X15
Again, nothing special with these. Just something to really hit and pump the guns and the abs.
20 MIN TREADMILL 10 INCLINE @ 2.0 MPH.
Got home, took a cold shower, called the GF, and got to bed early for some very well deserved rest.
And that’s it!! I’m gonna shoot for a Press PR next Wednesday, and I’m still undecided to try to get a new PR with the Deadlift as well. I got some thinking to do.
See you all tomorrow!
Wednesday, October 3, 2012
Good morning everyone. So today is the last day of my first 5/3/1 FBT cycle. So far I’ve hit a PR in the Deadlift, Squat and Bench. So I’ll wrap it up with a PR in the Press. Which I feel I can pull off today.
Here’s today’s plan:
SQUAT
1X5 115
1X5 145
1X5 175
PRESS 5/3/1
1X5 125
1X3 140
1X1 155
5 reps is what I need for a new PR, so that’s what I’ll shoot at today.
DEADLIFT 5/3/1
1X5 250
1X3 280
1X1 315
I decided not to get greedy. I already set a good PR in the Deadlift. For now, the plan is at least to match my previous PR of 3 X 315. Then again, I may get a little crazy and try to go for 5 X 315, but I’ll leave this one as a last-minute gut call. My focus today is on the Press.
PULLDOWN VBAR
1X10 130
2X10 120
LANDMINE 2X15 25
And that’s it. Notes tomorrow.
Have a good one!
Training Notes, Oct. 3, 2012
This turned out much better than expected. Stellar, at least compared to my previous sessions.
SQUAT
1X5 115
1X5 145
1X5 175
No notes here, except that first work set felt a bit heavy. Maybe I needed a bit more warmup, but turned out good.
PRESS 5/3/1
1X5 125
1X3 140
1X5 155 = 180.57 1RM NEW PR!!! (Previous was 6 X 150 = 179.7 1RM)
I ALMOST NAILED A SIXTH REP! But alas, arms started trembling and having that weight overhead is a bit scary, so I just left it at five. Felt awesome!!
DEADLIFT 5/3/1
1X5 250
1X3 280
1X5 315 = 366.97 1RM NEW PR!!! (Previous was 7 X 295 = 363.14 1RM)
So yeah, I let greed get the better of me. I had the full intention of only doing the one required rep, but it went up so very fast!! So I thought “fuck it, let’s pull this shit off”, so I went all the way to 5 reps. You know what’s the downside of starting to deadlift more than 2 45lbs plates on each side? The unloading, man it’s a bitch and a bore!! But hey, I earned a thumbs-up from the gym owner for not leaving the bar loaded on the floor as most of the other gym members often do.
LANDMINE 2X15 25
Aha! No 3X8 by mistake this time. These are awesome, one of my favorite ab exercises.
PULLDOWN VBAR
1X10 130
2X10 120
I guess these got hard because of the heavy deadlifting and pressing. Oh well, managed to nailed then nonetheless.
TREADMILL 20 MIN. 10 INCLINE @ 2 MPH.
I was almost falling asleep while on the treadmill. I like this one to relax after a heavy lifting session.
Great session, and finally a deload day next Friday. I don’t feel like I need it since I missed two days this cycle and have had plenty of rest, but I’ll take it either way so I begin my second cycle next Monday.
Have a great day, everyone! See you tomorrow!
Excellent work on the Deadlift pr bro. There’s NOTHING more satisfying than repping out something you expected to only lift once! Keep it up!
Start of Cycle 2.
Monday, October 08, 2012.
Whoooohooo! Second cycle of FBT, baby! I’m ready for this. Loving it so far. So, I’m upping the training maxes to these:
PRESS 170
DEADLIFT 340
BENCH 245
SQUAT 300
And today I’ll start with the following:
SQUAT 5/3/1
5X195
5X225
5X255
GUILLOTINE PRESS
3X10 50
PULLDOWN CLOSEGRIP
3X10 130
I’m sick and tired on missing on these, so I’ll lower the weights and progressively up the weight one set at a time. 130 is easy, so I’ll start with that.
DUMBELL ROWS
3X10 105
Finally I get to grab them dumbells with five disks on each side!!
AB WHEEL 2X15
And that’s it for today. Notes on this training tomorrow.
Training Notes Oct. 08, 2012.
Sorry for not updating this last week. Had a ton of schoolwork and at my job I had a ton of work so I went on just to get in and out at the gym as fast as I could. I didn’t even went for PR’s this week. Here are the notes on each session I had last week. First on Monday’s workout.
SQUAT 5/3/1
5X195
5X225
5X255
That last set felt pretty heavy, but I blasted through it.
GUILLOTINE PRESS
2X15 135
PULLDOWN CLOSEGRIP
2X15 120
DUMBELL ROWS
1X27 85
AB WHEEL 2X15
Training Notes Oct. 10, 2012.
Wednesday’s notes.
SQUAT
1X5 120
1X5 150
1X5 180
BENCH 5/3/1
1X5 160
1X5 185
1X5 210
PULLDOWN WIDEGRIP
2X15 130
EZ BAR CURLS
2X15 45
REVERSE CRUNCH 2X15
Training Notes Oct. 12, 2012.
And Friday’s.
SQUAT
1X5 120
1X5 150
1X5 180
PRESS 5/3/1
WORK SET 1X5 160
WORK SET 1X5 185
WORK SET 1X5 210
DEADLIFT 5/3/1
1X5 220
1X5 255
1X5 290
Minimum work today, had to go with fellow classmates to prepare for a presentation I had on Saturday morning at school which went great.
Monday, October 15, 2012.
Allrighty, ready for week 2. Today is Squat day. This is today’s plan:
SQUAT 5/3/1
1X3 210
1X3 240
1X3 270
GUILLOTINE PRESS
2X15 45
PULLDOWN CLOSEGRIP
2X15 110
DUMBELL ROWS
2X15 85
AB WHEEL 2X15
Notes tomorrow. See you then!
Training Notes Oct. 15, 2012.
This was a strange day at the gym. The owner decided to take away all the 35lbs plates for “maintenance” (Dunno what the hell you can do to a steel disk for maintenance). Oh well, had to replace them with 25 and 10lbs plates.
SQUAT 5/3/1
1X3 210
1X3 240
1X5 270
I was just gonna go for 3 reps, but when I finished the third rep I felt I could push out a couple of more. Didn’t realize just one more rep would have meant a PR. Shit, I’ll bang one out next Monday.
GUILLOTINE PRESS ON AN INCLINE BENCH
2X15 95
All flat benches where occupied, so I had to improvise and do this one on the incline bench. I think I’m gonna do these from now on, I felt them way more on the pecs and are much easier on the shoulders.
PULLDOWN CLOSEGRIP
2X15 110
Slow reps, concentrated much more on the eccentric part of the movement. Felt pretty good doing these for high reps.
DUMBELL ROWS
1X22 105
REVERSE CRUNCH 2X15
Another improv here. Both Ab Wheels where occupied, so I took a quick decision and did these instead. Later when I was on the Treadmill I remembered I could have done these with a Barbell, hehehe. Mental note taken.
TREADMILL 20 MIN. 10% INCLINE @ 2.0 MPH for 13 MIN, 2.2 MPH for 7 MIN.
Felt pretty good today, and arrived home just in time to see that amazing comeback the Broncos pulled against the Chargers.
See you tomorrow!
Wednesday, October 17, 2012.
And here we go again! Bench day! Thank God I do this mid-week because doing them on Mondays (AKA Saint Bench Press Day at most gyms) would be a killer. I hope the owner is finished giving “maintenance” to the 35lbs plates, because I am gonna need them today (Well, not NEED NEED Hehehe).
SQUAT
1X5 120 lbs
1X5 150 lbs
1X5 180 lbs
BENCH 5/3/1
1X3 170 lbs
1X3 195 lbs
1X3 220 lbs
PULLDOWN WIDEGRIP
2X15 130 lbs
EZ BAR CURLS
2X15 55 lbs
LANDMINES
2X15 25lbs plate.
I’ll let you know how it went tomorrow. Have a good one!