Long-time lurker here. Title says it all. Starting a log to keep myself motivated and to break some PRs this summer.
Height: 5’ 7"
BW: 165
Best lifts to-date:
Deadlift: 450X1
Bench: 225X5 <----really want to get this up…been stuck here forever.
Front Squat: 245X5 <----this one has been stuck here for awhile too…needs to go up.
Will be following a 3-day split I adapted from Modok on this site and will use Thib’s recent “Fool-Proof Progression Model” for the main lifts each day.
Let’s do this.
Pretty good Leg workout today (quad-emphasis):
Front Squat:
Worked up to:
225X5
225X4
225X4
225X3
225X4
225X3
225X4
Drop-Set: 155X20
SLDL:
Worked up to:
245X7
265X8 PR
265X6X4X4
Standing Calf-Raise (smith machine):
305X 12
X11
X11
X11
X10
X10
L-Press (3 sec negative a la Shelby):
4PPS X 7
X7
X7
X7
All in all not bad. Tried the 3 second descent method for the first time today and loved it. Will definitely be keeping it in my regimen. Think my front squat is gonna start exploding from those.
-P1
So I forgot to mention my short-term goals in my initial post:
Trying to get to 175lbs at 10% bf by end of September.
Currently 165lbs at 10%bf
So legs are sooooorreee today. Thinking its from those Meadows 3-second negative Leg presses yesterday. Love it.
Anyways, had a good shoulders/arms workout today.
Push Press:
Worked up to:
190X5
X5
X5
X6
X5
X4
Preacher:
Worked up to:
37.5 per side X (9 4 2) <-----first number is full reps, second is top-half reps, third is bottom half reps…all done in one set)
37.5 per sideX (9 4 2)
40 p/s X (7 4 2) <----PR
40 p/s X (7 4 2)
CGBP:
Worked up to:
185X6
X6
X7
X7
DB Curl:
Worked up to:
60sX7
X7
X6
Tri overhead Ext:
Worked up to:
105X 10
X10
X9
Solid day overall. Chest and back tomorrow…niceeee…
ok…catching up on the last two days:
Decent chest/back session on Friday…just going for a nice pump:
INC DB BP:
75X13
85X10
X9
X9
X10 7 (rest-pause)
Seated Cable Row:
Worked up to:
225X12
240X12
250 (stack) X 11 7
Decl DB BP
85X10
X10
X10
X9
Lat-Pulldown
Worked up to :
210X 11 6
210X9 6
210X9 6
Inc Fly
75X10
X10
X10
Not bad…gonna go up on the incline DBs next time…
Leg-day today. Hammy emphasis.
DL
225X6
275X5
295X4
315X3
335X3
355X3
365X3
385X3
415X2
430X2
275X12X10
L-Press
Worked up to:
5PPS 25 X 6
BB Shrugs:
Worked up to:
295X 8
X6
X6
GHR
110 in a backpack X10
X10
X10
X10
Not bad overall…430 deadlift will be cleaner next week (second rep was a struggle for some reason)…anyways on to a light shoulders and arms day tomorrow…yeeeeeee
7/3/11 Shoulders/Arms
S-Press
65X12
75X9
75X8
75X9 3
PP - going easy on these, just perfecting technique
135X7
155X5
175X5
175X5
DB Hammer Curl
55X12
65X12 7
70X11 7 <-----PR
Tri-Push
90X14
140X12
150X12 8
150X12 10
Inc DB Curl
50X12
55X12
60X10
Skullcrushers
37.5/side X 14
40/side X13 <-----PR
X 11 9
ABZ - 4 rounds w/ 60lbs
Liking those hammer curls and the skulls…chest/back tomorrow
7/4/11
Independence Day…Fuck ya!!! Love this country…
Chest/Back
BP
195X5
X5
X5
215X5
X5
X5
225X4
X4
BB Row
225X8
X8
245X8
Chest-Supp Row
145X8
155X8
180X8
X7
X8
Inc DB BP
80X9
85X8
90X7
X7
X6
X6 4
Weighted PU
45X7
55X7
60X7
X7
X7
X7 2
Pec Dec for de pumpz…Legs tomorrow…yeeeee
Leg Day today…was feeling pretty sluggish going into it…ended up being a decent session but nothing to write home about…but I guess I will write it here anyways haha…
FS
Worked up to:
225X5
X4
X4
X3
X4
X4
X4<----Total Rep PR
155X10X10
SLDL
Worked up to:
245X7
265X8
X7
X4
X4
Calves - Standing in Smith Machine
305X 12
X11
X11
X11
X11
X10
L-Press - 3 second eccentric
4X7
X7
X8<-----PR
X7
overall a decent session…feeling really drained though…probably am under-recovering and just need to eat more, but I am looking into getting some Power Drive or another supplement to aid with recovery. Anyone still using Power Drive and have good experiences with it?
Anyone? Any thoughts on Power Drive/ Recommendations?
Pretty good shoulders/arms day today…was feeling much better than yesterday, with sluggishness mostly gone.
PP
Worked up to:
190X5
X5
X5
X6
X6<----Up one rep from last week
X4
Preacher Curl
Worked up to:
37.5 lbs/side X(9 4 2)
X (9 4 2)
40 lbs/side X (8 4 2) <----Up one rep from last week
X (7 4 2)
CGBP
Worked up to:
185X6
X7
X7
X7<----up one rep from last week
DB Curl
Worked up to:
60X8 <----up one rep from last week
X7
X6
Tri-Overhead Ext
100X14
105X10
X9
X9
ABZ - 4 sets - up a couples reps
Overall a solid session. Went up on reps on almost every exercise. Still looking for some thought on Power Drive by people who use it regularly…anyone want to help me out? getting a whole lot of silence in this log so far haha…
Light Chest/Back day
Inc DB BP
75X13
85X10
X10
X10
X9 8 <----Total Rep PR
Cable Row
165X13
195X13
225X12
240X12
255X11 7<----Total Rep PR
Decl DB BP
85X10
X10
X10
X9
Lat-Pull
165X13
195X11
210X 12 6 <----Rep PR
210X 9 6
210X9 6
Inc Fly
75X10
X10
X10
Pec Dec X Pumpz
Pretty decent session today. Hit some rep PRs. Weights will start going up next week I think. Heavy deads tomorrow…mmmmm…
BTW I’ve decided I’m goin to make a run at a 3xBW Deadlift in a a couple weeks which would be 495. We’ll see what happens. Stay tuned…
Solid Deadlift/Legs session today
DL
225X6
275X5
295X4
315X3
335X3
365X3
385X3
415X2
430X1X1<—Much cleaner than last week…locked these out pretty well…moving up next week.
275X12X10
L-Press
4ppsX10X10
4 25ppsX10
5X9
5 25X8
5 10X8X9
3X20
BB Shrugs
185X9
205X8
245X13
275X10
295X10X6X8 <—Total Rep PR
GHR
110X10
X10
X10
X10
Decent session overall. 2.6XBW going up pretty easily is not bad, but its not 3XBW. Soon enough…Soon enough…Shoulder/Arms tomorrow…yeeee
Pretty good Shoulders/Arms day today…tried out a wider grip width for the Push Presses and it really made a difference (lock-outs were much easier).
S-Press
65X12
75X9X8X (9 3)
DB Hammer Curl
55X12
65X12 7
75X11 7<----PR
Rope Tri-Push
90X14
140X12
150X12 8
160X12 10 <----PR
PP
135X7
155X5
175X5
180X5
Inc DB Curl
50X12
55X12
60X11
Skull
37.5lbs/side X14
40lbs/sideX 13
X12 9 <----total REP PR
ABZ - 4 rounds w/ 60 lbs
That’s all she wrote. Chest/Back tomorrow…looking to set some PRs this time around…yeeee
FYI where there are spaces between the rep numbers that’s supposed to be a plus sign but for some reason if doesn’t show up? Anyways, these sets are basically done rest-pause…
Was feeling really sluggish going into this workout and was kind of in a mental haze throughout…sucks…anyways still managed to hit some total rep PRs on Bench. Everything else kind of sucked though…gay.
BP
135X5
155X5
195X5
X5
X5
215X5 <----up one rep from last week
X4
X4
225X4
X4
X4 <—Total Rep PR for day
BB Row
225X8
235X8
245X8
Chest-Supp Row
145X8
155X8
180X7
X7
X7
Inc DB BP
Worked up to:
90sX 7
X6
X6
X5 4
PU
Worked up to:
60X7
X7
X6
X6
Pec Deck for pumpz
And that’s it. Feeling drained. Still considering picking up that Power Drive…budget is tight right now but it may be worth it…
So I haven’t posted for the last few days…still trained every day just forgot to post. So I’ll get back on track with todays deadlift/legs session.
DL
225X6
275X5
295X4
315X3
335X3
355X3
365X3
385X3
415X2
435X2<-----PR
275X12X10
L-Press
4PPSX10
X10
4 25PPSX10
5PPSX9
5 25PPS X8
5 15X PPSX9X8 <—up 10 lbs from last week
3X20
BB Shrugs
185X9
205X8
245X13
275X10
295X10
305X7 9 <----PR
GHR
BW 110 X 10 X10X10X10
Great session today. Trained early in the morning and still managed a PR at 435X2. Pretty happy with that at 165 BW. Still gunnin for 3XBW though…only 60 more lbs…should be cake within a couple months…shoulders and arms tomorrow…bam.
Great Chest/Back session today. I either increased the weight or the number of reps on every exercise. Can’t ask for much more than that…
BP
Worked up tp:
195X5
195X5
195X5
215X5
215X5<—up one rep from last week
215X4
225X5<—up one rep from last week/tie PR
225X4
225X4
BB Row
225x8
235X8
245X8
Chest-supp Row
145X8
155X8
180X8
180X7
180X7
Inc DB BP
80X9
85X8
90X8<—up one rep
90X7<—up one rep
90X6
90X5 4
PU
BW 45X7
BW 55X7
BW 60X7
BW 60X7
BW 60X7
BW 60X7 <—up one rep
Pec Dec for Pumpz
And that’s it. Pretty happy with that over all. Gonna bust through that 225X5 plateau…I can feel it…Legs tomorrow…yeeeee
I’m liking this new front squat program I’ve been trying out. Been able to go up by 5 lbs each week for the last two weeks and I see that continuing into the near future.
FS
Warm up:
135X5
185X5
225X2
Work Sets:
235X3
235X3
235X3
235X3
235X3
235X3
235X3
235X3 <—all up 5 lbs from last week
All easy reps…going up again next week.
SLDL
Worked up to:
245X7
265X7
275X8X4X4 <----up one rep
L-Press
4PPS (3 sec negative X 9
4PPS (3 sec negative) X 9
4PPS (3 sec negative) X 9
4PPS (3 sec negative) X 9 <—all up one rep from last week
Abz X4 rounds
Didn’t get to do calves today because some skinny twat decided it would be a good idea to occupy the smith machine for 12 sets of 1/4 squats…fucking douche. Anyways, gonna throw those in tomorrow after my shoulder/arms workout…get big or die tryin…
Great deadlift/Legs session.
DL
225X6
275X5
295X4
315X3
335X3
355X3
365X3
385X5
415X2
435X1
440X1 <----up 5 lbs from last week
275X12
275X10
L-Press
4PPSX10
4X10
4 25X10
5X9
5 25X9<–up one rep from last week
5 20X9<—up 5 lbs from last week
5 20X8
3X20
BB Shrugs
Worked up to:
315X8
315X10
GHR:
BW 110lbsX10
X10
X10
X11
And that was it. Deadlift is coming along nicely. Getting back to my old strength levels. Should be able to PR in a couple weeks no problem.
-P1