Hey everybody! I decided to start a new log to focus on lifting goals. Here’s the old log:
Here goes my 2010 journey to the following goals:
2xbw deadlift = 230 (current max 175)
1.5xbw squat = 170 (current max 125)
1xbw bench = 115 (current max 100)
My current bw 116 (!!)
week 1 1/11/10 training max 115 lb
warmup (5 minutes on the treadmill and a couple of reps of il jang)
5 45
5 55
5 65 < I meant to do 3 but forgot
working
5 70
5 80
7 90
assistance
leg extension (machine) 3x10 50
leg curl (machine) 3x10 65
calf raises (standing bb) 3x10 115
Thoughts: It was great to get back to lifting. I was totally itchy when taking a break. Squats are always hard. They just never feel as natural as the other three lifts. I’m a little concerned about volume here. I got the message I should be doing more volume to get stronger, but this plan had me at only 17 working reps. I’m also a little unclear on the correct weight for assistance work.
As always I appreciate comments, criticism, abuse, support… and I promise video and pics.
P.S. You’ve got 3 lbs. on me, but rounding took total care of the discrepancy.
If you want more squat volume, just do BBB for assistance - 5 x 10 reps of whatever weight you can make it through with. That oughta take care of volume for ya!
assistance
dips 3x5 < Kimba, I really don’t know how you do these. I am practically at failure at only 5. Meh.
hanging leg raises 3x5
rows 3x10 35,30,30 lb
pushups (triceps) 11
volume, I would go for 4x8-10 for assistance work…
say for example if you could get all sets and reps, on a move then the next time, go up in weight! Or you could just follow the what the book says and I’ll stop talking
I agree with squats…they feel uncomfy to me too…but yours looked great!
dips 3x5 < Kimba, I really don’t know how you do these. I am practically at failure at only 5. Meh.
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And, I have NO IDEA how you pull off those weighted chins! So funny how different parts of us can be stronger and weaker. Probably I’ve got good triceps strength, and your upper back is just killer strong.
hi arachne-i like the new log and your goals…sweet!
um, yeah. our maxes our close. which is good for you cause i got 30 (ok, 32!) pounds on your lean ass. confirms me as weak sauce.
i like assistance option 4 “DAVE TATE’S” (haa haaa hi bobbi) i like the high volume work 5 sets of 20. for me, as heavy as i can. with my low weights in working sets, i feel like i’m not putting enough into it. so the higher volume kicks my ass. and i can put a little fine tuning on areas i want.
kimba- dumb question of the day- what do you mean when you said BBB for assistance?
and for all:
are your hanging leg raises hanging from a pull/chin grip? or do you use the equipment that allows your forearms to rest while your hands hold the grips?
if y’all are hanging from a chin bar…i’m even suckier than i thought.
[quote]talenaah wrote:
what about you deja…real bar to do hanging leg raises? thanks for the bbb answer…
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i mostly do hanging knee raises… cuz i can’t get many straight legged ones. and the only thing i have to do them with is the chin up bar i have in the doorway.
week 1 1/13/10 Deadlift training max 165
warmup (some treadmill jogging)
5 60
5 75
3 90
working
5 100
5 115
5 130 < this is a new 10RM
volume 15
assistance
stepups 3x10
walking lunges 3x10
good mornings 3x10 45 < this is the first time I’ve ever done gm’s. I like them.
pushups (tricep) 11 < this are done at random times throughout the day. I’ll try to get 100/week.
Thoughts: Yay deadlifts. Will I ever get tired of them? The stepups were to a bench, which is slightly above parallel. I don’t think I pushed off the floor leg at all. I’ll kick up the volume on these next week to at least 4x10 as you all have suggested.
week 1 1/14/10 Press training max 50 < I set this one low to baby my left shoulder. It felt fine. Since the weights are so low, I had to do the whole workout with dumbbells, so each weight is the total of 2 dumbbells.
warmup (speedbag work)
5 20 (i.e. 2 10 dbs, etc)
5 20
3 30
working
5 30
5 35
13 40
volume 23
assistance
dips 3x5 1x3
rows 4x10 30
hanging leg raises 3x6
random pushups 13
[quote]arachne12 wrote:
Thanks dog, it’s good to be back. I feel fantastic. I’m still planning on that meet in March and I hope you’re still planning to be my AV guy.[/quote]
dats da plan - got any more info on it? I’m gonna pass on competing in that one tho
1/16/10
I went over to my dojang today to support a bunch of my friends who are starting a UBC-style fitness challenge for the next ten weeks. They had a scale that measures body fat. It was interesting to me because it really brings home the idea of ‘skinnyfat’. Several of my friends are beautiful women who weigh the ‘right’ amount, but are not happy with how their bodies look. So, their BMI = 20, and the bodyfat scale says 30%! I am looking forward to seeing how they like working hard, eating differently, and seeing their bodies change. In order to support them I’m headed back to kickboxing Monday at 6 AM. I haven’t done shit for cardio since I got my blackbelt so this should be a fun week.
