Squat 3x5x215
OH Press 3x5x100
Power Clean 5x3x93
Felt off today, but still went up in the lifts.
I got another package from eliteFTS today containing a foam roller, some more bands (they sent me a monster mini on accident, oops) and Dave Tate’s “Under the bar.” The foam roller is fun, and the book is (so far) great.
Squat 3x5x225
Bench 3x5x155
Dead 1x5x320
Pull ups 8x4xbodyweight
-So, I finish my warm up for squats. And I load 220 on the bar, get pissed, put two plates on instead, and made it. Felt good
-155 was the weight I stalled out on before, it feel good. The bar speed was good and not sticking anywhere. awesome.
-Pull ups were rough, but I made all the sets. Exciting.
Did some foam rolling and band work today to get my blood moving and my joints lose.
Band work:
x-band walk- 10 step each direction
TKE - 2x15 each
Good Morning 2x15
Bodyweight OH squat 3x10 (these always leave me feeling loose and nice)
Band press downs- 100 reps It took me about 5 sets to get there
External rotations 2x15 each
Body weight push ups 3x10
Felt pretty good! later today I did the foam rolling.
Squat 3x5x235
OH Press 3x5x105
Power Clean 5x3x110
Pull ups 8x4xbodyweight
The OH press weight was what I stalled out on last time. I need to focus on pushing the bar faster with that lift.
Squat 3x5x240
Bench 3x5x160
Dead 1x5x325 (should have done 335 or 340, methinks)
Chin ups 8x4xbodyweight
I’m fried. It was a night of three PRs. I’m five pound shy of my previous 3RM on squat. and 5lbs short of my previous 1RM on bench. Both those previous PRs were just under 2 months ago. Also, I need to man up and try higher weights on DL–my grip feels great (the weak link) and the bar is moving way to fast for me to be near maximal weights.
I think it might be getting to that time to do a deload week. I feel a bit torn up, but nothing serious yet. I’ll be finishing out next week of training regularly then maybe deload.
Any suggestions on how to do a deload on rippetoe’s? I think I need to get the bar off my back for a week. So maybe decrease to two sessions the deload week, and do some single leg work instead of squats. as far as DL, I feel pretty good on that one–it’s the lift I’m best at. Bench feels pretty good. I think I’m getting better at staying tight throughout the movement.
Squat 3x5x245
OH press 3x5x105
Power Clean 5x3x105
Pull ups 6x5xbodyweight (couldn’t get my head over the bar on the very last one, I’ll fix that…)
Okay, I fucked up and didn’t look at my paper log before I did the OH presses and ended up doing the weight I had done before.
Squat was rough. not sure what was going on there, but the last few reps were not moving quickly.
I went and trained with ConorH today, and got some pointers. I have a not strong enough upper back, which is something I intend to work on. Today turned into more of a testing day.
Dead 3x345 (PR)
Squat 3x255 (PR)
Bench 5x165
Some progress. I’m going to add in some more volume work for a while, and see what happens.
[quote]boyscout wrote:
I went and trained with ConorH today, and got some pointers. I have a not strong enough upper back, which is something I intend to work on. Today turned into more of a testing day.
Dead 3x345 (PR)
Squat 3x255 (PR)
Bench 5x165
Some progress. I’m going to add in some more volume work for a while, and see what happens.[/quote]
You looked pretty good, and you improved a lot with just a little work. I think you’re on the right track!
[quote]conorh wrote:
boyscout wrote:
I went and trained with ConorH today, and got some pointers. I have a not strong enough upper back, which is something I intend to work on. Today turned into more of a testing day.
Dead 3x345 (PR)
Squat 3x255 (PR)
Bench 5x165
Some progress. I’m going to add in some more volume work for a while, and see what happens.
You looked pretty good, and you improved a lot with just a little work. I think you’re on the right track!
[/quote]
I think so too. I’m also fairly certain that I might have a sore upper back tomorrow.
I’m going to take your advice and start incorporating some higher volume on the big lifts. Also eat more.
Did some random stuff yesterday, I’m just kind of doing whatever for the rest of the week.
Chin ups 6x3xbody+20lbs
Bench Press 5x5x135 (practicing conor’s form tips)
Deadlift 5x5
-I started with 2 sets of 315, and realized that wasn’t going to happen. dropped to 275 for the last three sets.
My back is crazy sore all over.
The longer I lift weights and get more and more into this nutrition thing, the more I realize I need to start experimenting. I’m going to jump off of Rippetoe’s program and haphazardly strew together some things for myself. I have some thing I want to try out, so I’m going to try them and see what happens.
Next week’s plan: Upper/lower split.
I like being in the gym more, and I loved the strength/size result I got the last time I did an upper lower split. I’m going to stick with some of the same set/rep schemes that seemed to work well for me in rippetoe’s program and see what happens.
Monday: Lower
Free Squat 3x5 (Squat variation)
Romanian Dead 3x10 (hams/low back)
Reverse Lunge 3x10 (unilateral work)
Abz (doesn’t matter, I’ll do something)
Tuesday: Upper
Standing OH press 4x6 (upper vertical push)
Chins 5x5 (pull up variation)
Face Pulls 3x12 (upper back supplementary)
Arms? We’ll see if I feel like it. I might do some band work later at night for them.
Wed: off
Thursday: Lower
Deadlift 5x5 (deadlift variation)
Front Squat 3x10 (quad dominant mvt.)
Split squat-rear leg elevated 4x6 (unilateral)
“core”?
Friday: Upper
Bench 3x5 (horizontal push)
Chins 6x3 (Pull up variation)
Cable Rows (palms up) 3(or4)x10 (upper back supplemental)
Close Grip Bench 3-4x10-12 (tris)
Reverse shrugs maybe
The () are mainly for me (outlines what I was thinking, so I can change lifts in a few weeks). I wanted to do pull up variations at least twice each week. I’ll probably try to add reps rather than weight to the 5x5 pull ups. I also wanted some more volume on the OH movements because I suck at them–it feels like my tris quit after a bit, but hopefully we’ll fix that (and get some more pressing power in the process).
I wanted one lower day to be a balls to the way squat day (hence the 3x5 since that seemed to work well before). And one to be a higher volume DL day to help get me some back mass. I wanted to incorporate some more unilateral work as well.
We’ll see what happens!
Squat 3x5x225
R. Deadlift 3x10x185
Reverse Lunge 3x10x85
Haven’t done higher rep leg stuff in a while. ouch.
Chins 5x5xbody (got hard on the very last rep)
Standing OH press 4x6x85
Facepulls 3x12x#9/#10/#10 (for each set, no clue what the weight actually is)
Dips 4x6xbody
I suck at OH pressing and dips. I have a hunch if I work on getting better at them, I’ll be getting better at Bench. Time to start adding weight! I chose to do dips instead of direct tri work, seemed like I get more bang for my buck.
Extra work out: Band fun
Push ups 4x12
Band, behind the neck pull downs 2x15
Band Pull aparts 2x15
Band external rotations 2x15 (each arm)
Good Mornings 3x15 (got some blood to my sore hammies)
Tri press downs 100 reps (do as many reps as you can, rest 10-15 secs, repeat until you hit 100)
Band “hammer” curls 3x25
Also did a bunch of single leg, body-weight only lower body stuff to get some blood moving.
Lower body “Ass” Day
-Box Jump 2x3x28", 2x3x30", 2x2x32?" I think I ended on a 32" box… I misplaced my training log
-Deadlift 5x5x275
-Split Squat (rear leg elevated) 3x10x60lbs
-Hanging leg raises 2x10
Fried. Got some good pointers on my DL today. I did jump training solely because I enjoy it.
-Bench 5x5x135
-Chins 6x3xbody+25lbs
-Close grip bench (index on the smooth part) 3x10x95 (too light)
-Seated cable rows (palms up) 3x10x120lbs? (#12, however much that is)
Did more sets of bench at a lighter weight today because something felt off.
I didn’t post my monday upper work out because I had the worst spoter ever. My big movement was pretty much wasted. Awesome.
After benching I did…
Chins 4x6xbody
Close grip bench 3x10x100
Face pulls 3x12x120? (#12 or 11, somewhere in there)
Today: Lower
-Box Jumps (Body + holding 15lbs of DBs)
2x3x28"/2x3x32"/1x2x36"/1x3x36"
I think this is was DE work is supposed to feel like, because I was already shaky after just that. then…
-Deadlift from the floor 5x5x285 Technique tips paid off from friday: tons of glute and ham activation and the weight moved way quicker.
-Split Squat (rear leg elevated) 3x10x65lbs
So shaky I couldn’t write anything down in my log. Went and did a few minutes of incline walking to cool off and some static stretching.
Upper:
Bench: warm up, then…
2x3x165, 1x5x165 (apparently I got a bit stronger in the last few weeks)
Chins 6x3xbody+30lbs
OH press 4x6x90
rear delt flyes 3x12x10lbs in each hand
Felt good today. really good. pumped for lower day tomorrow.
Lower:
-Squat
worked up to 3x260 and felt easy. psyched myself up and got 3x275. 260 was 5 more than I’ve ever done for three, then I hit 275. two PRs in one day; I feel good about myself.
-R. Dead 3x10x195
-Reverse Lunge 3x10x95lbs each
-Hanging leg raises 3x10
I’m going to give this a try:
http://www.elitefts.com/documents/getting_ready.htm
Today was my first ME Upper day.
Bench
-worked up to 4x175 (missed my 5th rep, dammit)
DB Row 5x10x60ea
Facepull 5x10x90 (#9)
BB curls (not in the squat rack) 5x10x55 or 45, beats me. short, straight bar, a 10lbs. on each side.
BB skull crushers 5x10x45 or 55
I should probably weigh that short bar…