deadlift (sumo, dbl overhand grip)
5x53
5x66
5x80
5x93
3x107kg (236 lbs)
bench
5x32
5x38 (should have been 40)
5x48
5x56
1x64kg (141 lbs)
2x64
t-bar rows (from floor)
5x30
5x50
3x5x67kg (148 lbs)
sax side bend - 3x8x3kg (per db) (superset)
BB curls - 3x8x30kg (superset)
Tough day. Today’s the first time in awhile that I actually couldn’t get through all the DL reps once I got going. That’s good though, cause I think I was working below my capacity till now.
Bench could have been better. Probably should have had 3 reps, but I had to stop right away due to bad grip. Tried again for 2. Judging from things so far, I’ll probably be at 64kg for a few sessions. No worries.
squat
2x5x20
5x48
5x60
5x72
5x84
4x96kg (212 lbs)
OH press
5x24
5x30
5x36
5x42
4x49kg (108 lbs)
hang clean
5x30
3x5x53kg (117 lbs)
elbow plank - 3x70 secs (60 secs rest)
DB bench press - 3x12x17.5kg (per DB)
Pretty good. Nearly had 5 on the OH press. My last squat rep was not too pretty, but I’m happy with my general progress.
I did some DB bench instead of flys this time. I like these better.
squat
2x5x20
5x48
5x60
5x72
5x84
5x96kg (212 lbs)
bench
5x32
5x40
5x48
5x56
3x64kg (141 lbs)
chins - 7,5,4
reverse crunch - 3x12x2.5kg (on ankle) (superset)
BB floor pullover/press - 3x12x21kg (superset)
Ow. Tough day today. But good progress. Squats were heavy and not perfect, but that should improve.
I tucked my elbows a bit more than normal on bench and it felt good. Hopefully this is going to help out in the long run.
I couldn’t progress on chins. I am going to move them to the squat/press day and move the hang cleans to the squat/bench day. This should even the tonnage out a bit.
I think I’m going to drop the reverse crunches and try something new. Today’s article had just the ideas I was looking for. I think I’m going to try some completely new core stuff.
deadlift (sumo, dbl overhand grip)
5x53
5x66
5x80
5x93
5x107kg (236 lbs)
bench
5x32
5x40
5x48
5x56
3x64kg (141 lbs)
8x50
t-bar rows (from floor)
5x30
5x50
3x5x68kg (150 lbs)
swiss-ball step-off - 3x8 (per side) (superset)
choppers - 3x15 (superset)
Decent. Deads were slow and my grip was slipping. Might have to try mixed grip again. No progress on bench, but the back-off set was surprisingly easy. Man, I really need to be eating more.
I tried some new core work form Scott Abel’s article this week. I really liked this stuff. I’m going to see where it goes.
I am thinking of making a few alterations to the program. I want to chin more frequently. I’ll keep the upper and lower body lifts and independently alternate workouts between: A) hang clean, row B) chins or pull-ups, core work
squat
5x20
5x30
5x49
5x61
5x73
5x85
3x98kg (216 lbs)
OH press
5x24
5x30
5x36
5x42
4x49kg (108 lbs)
8x36
hang clean
5x30
3x5x54kg (119 lbs)
pendlay row
5x30
3x5x50kg (110 lbs)
swiss ball step off
3x15 (per side)
Decent session. The top set of squats was pretty ugly. My depth is fine, but I’m basically doing a leg press out of the bottom when it gets heavy. Need to work on this.
squat
5x20
5x30
5x49
5x62
5x73
5x85
3x98kg (216 lbs) (questionable form)
8x73 (good form)
bench
5x32
5x40
5x48
5x56
4x64kg (141 lbs) (not tight on bench)
8x50 (solid form)
chins - 3x5
hang clean
5x30
3x5x55kg (121 lbs)
reverse crunch - 3x12
Good session. Plenty of volume, it was not too tough and the entire workout didn’t take too long. My squat form was still pretty bad on the top set. I think I need to narrow my stance a bit.
I decided to go straight to 3x5 on the chins and now I’m going to start adding weight on them. I’ve also decided for each session to go with 2 of the 3 back lifts and just kind of cycle through them.
Few more weeks and I think I’m going to do standard Rippetoe or maybe stronglifts. I think across sets should help my form where it is hurting. After that I’m thinking about 5/3/1.
deadlift (sumo, dbl overhand grip)
5x54
5x68
5x81
5x95
5x109kg (240 lbs)
bench
5x32
5x40
5x48
5x56
3x64kg (141 lbs)
2x64
10x50
chins
3x5x bw+1.25kg
pendlay row
3x5x51kg (112 lbs)
swiss-ball step-off - 3x15 (per side)
Satisfying. I can’t believe how easy the DL top set was. After last week, I was expecting difficulties, but the bar flew up. This made up for the zero-progress bench. I got more bench volume than normal so it was not a total waste, but I’m eager to move the weight up. It is seriously my problem lift.
Added weight on chins made a difference, but I still got 'em all. Going to keep increasing these.
squat
2x5x20kg
5x35
3x55
2x72.5
5x92 (203 lbs)
5x92 (ugly)
5x90 (better)
bench
2x5x20kg
5x30
3x40
2x52.5
5x60 (132 lbs)
5x60
4x60
pendlay row
5x20kg
5x30
3x5x52 (115 lbs)
hang clean
5x30kg
4x55 (121 lbs)
5x55
6x55
hanging leg raise - 3x8
Decent session. I decided to change the set/rep scheme to 3x5 across instead of the 5x5 ramping I had been using. I’m feeling like I need more heavy sets for my bench and my squat form needs work. Hopefully this scheme will help me address these issues.
60 was just right for the bench. I think I’ll drop to 90 for squat next session. I haven’t decided what rep scheme for DLs I will do, but probably 3x5 as well. In fact, I’ll probably just morph this program into standard starting strength after a few weeks.
squat
2x5x20kg
5x32.5
3x50
2x67.5
5x86 (190 lbs)
5x86
4x86
bench
2x5x20kg
5x30
3x42.5
2x52.5
5x61 (135 lbs)
4x61
5x61
chins
5x bw+2.5kg
5x bw+2.5kg
4x bw+2.5kg
push press
5x20kg
3x35
3x5x45 (99 lbs)
swiss ball step-off - 2x15 (per side)
Good sessions with some alterations. I deloaded the squat a good 10% as I was fed up with my crap knees-in form. I really kept my knees in position on these reps today. I’m happy about that. I’m surprised how difficult that made these though. But whatever, I’m only interested in growing the lift with correct form.
Push presses are always fun. I couldn’t go too heavy as I was already pretty burnt from benching. I’m also really enjoying chinning with added weight. I’m going to have to do some pull-ups from time to time too.
So, I’ve made some changes to the program again, but I’m still trying to feel out what is best for me. Besides, the basic template is there. Compound lower then compound upper. Can’t go too wrong with that!
squat
2x5x20kg
5x32.5
3x50
2x67.5
4x87 (192 lbs)
5x87
5x87
bench
2x5x20kg
5x30
3x42.5
2x55
5x62 (137 lbs)
5x62
4x62
chins
5x bw+3kg
5x bw+3kg
3x bw+3kg
deadlift (sumo, dbl overhand)
2x5x50kg
3x70
2x90
5x110 (243 lbs)
A1 - lying leg lift - 3x10
A2 - db bench press - 3x10x20kg (per db)
Hard stuff. Tried to thrash myself today.
I’m getting ready to do something other than 3x5 and 5x5 variants. I’m still real weak, but I was thinking 5/3/1 (I like the varied rep scheme) or some standard Westside (I like the DE work). Suggestions?
squat
2x5x20kg
5x32.5
5x42.5
3x60
2x77.5
1x87 (192 lbs)
5x87
5x87
bench
2x5x20kg
5x30
3x42.5
2x55
3x62 (137 lbs)
Bleh. Rough day. Everything felt heavy. Couldn’t concentrate on the lifting either. Last time I had a day like this I took a week off. I think I’m going to do the same.
I’ve been thinking about the new program. I don’t think Westside or 5/3/1 or right for me yet. My maxes are so low, I should still be able to make linear progress. But I think I need a totally new program.
I’m going to do a upper/lower split in 5x10 as outlined in Matt Rhodes’ Getting Ready to Powerlift. I need the noob work.
http://www.elitefts.com/documents/getting_ready.htm
Couldn’t stay out of the gym for a week. Too damn restless. Anyway, I started Getting Ready to Powerlift.
RE bench day
bench
10x45kg
10x45
10x45
10x45
10x43
chins
1+3+3+2+2+1+1=13 (ouch)
OH press
10x30
10x30
10x30
10x28
10x27 (ugly)
bb row
10x40
10x40
10x40
10x42
10x45 (easy)
tri ex (1 db)
10x10
10x11
10x11
10x12
10x12
bb curl
10x20
10x20
10x21
10x21
10x22
Hilarious volume day. Chins were so tough after all that benching. The original program calls for 50 reps! Matt Rhodes and I are obviously not from the same planet.
Took an hour in total. This only gave me 60-90 secs rest between sets. Fun stuff.
RE squat/DL day
squat (deep)
10x65kg
10x65
10x62
10x62
10x62
DL (sumo, dbl overhand)
10x75
10x70
10x65
10x65
10x65 (dying)
lunge
5x10xbw (per side)
ball back extension
5x10xbw
ball sit-up
5x10xbw
Murderous. That was hands-down the most difficult session of my life. Squats were tough, but doable. But that DL volume after squatting was deadly.
I had not done lunges in a year, so I figured I’d just go with an empty bar. I nearly collapsed with it I was so fried. This was quite hilarious. So, I just did bw lunges. These were plenty.
I expect this session will get a bit easier though. I’m just not used to this kind of rep/set scheme. Although I doubt it will ever be a breeze.
Anyone else get a headache from high-rep deadlifting? This was a new (not pleasant) experience.
ME bench day (5RM)
bench
5x20kg (warmup)
10x20 (warmup)
5x32 (warmup)
5x42 (warmup)
3x52 (warmup)
5x62 (137 lbs)
bb row (45 degrees)
10x45kg
10x45
10x45
10x45
10x47
muscle snatch
10x20kg
10x20
10x20
10x22
10x22
bb tri ex
10x12kg
10x15
10x15
10x15
10x17
bb curl
10x22kg
10x22
10x22
10x23
10x25
Good session. I worked up to my previous tested 5RM bench. Form felt just right. Better than when I hit it last time. I’ll probably be going for 65kg next week.
Everything else was relatively easy. Muscle snatches were completely new. Felt them all around my shoulders. Good movement.
Looking forward to ME squat/DL tomorrow.
ME squat/DL (5RM)
squat
2x10x20kg (start warmup)
5x50
5x60
5x70
3x80 (end warmup)
5x90 (198 lbs)
DL (sumo, dbl overhand)
5x50 (start warmup)
4x70
3x90 (end warmup)
5x111 (245 lbs)
back extension
5x10xbw+med ball
roman chair situps
5x10xbw+med ball
Great. That’s the cleanest heavy set of five I’ve done in squats. I had a couple more reps in me. I’ll increment to 95kg next week. After that I’ll be hitting PRs.
DL was technically a PR, but by 1kg (whoopdedo). The reps were a bit grinding though. I won’t have a ton of room for easy improvement.
Back ext and situps were done on my bench using my wall ladder thing to hold my feet. I don’t know why I had not tried this earlier. It was excellent for the extensions. A bit awkward for situps.
RE bench day
decline bench
10x45kg
10x45
10x45
10x45
10x47
chins
3+3+3+3+2+2+2=18
OH press
5x10x30kg
bb row (45 degrees)
8x47kg (oops, miscount)
11x47
11x47
10x45
10x45
lying tri ex (ez bb)
10x13kg (underhand)
10x16
10x16 (underhand)
10x16
10x16
ez bb curl
10x26kg
10x26
10x26
10x23
10x23
Not a bad session. I’ve been off all week cause of an (unrelated) toe injury. Very annoying, but hopefully things will be back in order now.
[quote]donpalmero wrote:
Hilarious volume day. Chins were so tough after all that benching. The original program calls for 50 reps! Matt Rhodes and I are obviously not from the same planet.
[/quote]
Matt Rhodes is from Rhodestown … so that may be the big difference 
[quote]TheDudeAbides wrote:
donpalmero wrote:
Hilarious volume day. Chins were so tough after all that benching. The original program calls for 50 reps! Matt Rhodes and I are obviously not from the same planet.
Matt Rhodes is from Rhodestown … so that may be the big difference ;)[/quote]
Good point! I knew something was holding me back. Hah!
RE squat/DL day
squat
10x65kg
10x62
10x62
10x62
10x62
DL block pull (bar just below knees)
10x70kg
10x70
10x70
10x72
10x72
lunge
5x10x10kg (per side)
back extension
5x10xbw
roman chair sit-up
5x10xbw
Pretty good. It was a bit less volume on squat as last time, but that is fine considering how beat up my ankles and calves are from limping all damn week.
Still pretty light on the lunges, but these are feeling better. I have high hopes for the impact of these on my other lifts considering how terrible I am at them now.
ME bench day (5RM)
bench
10x20kg (warmup)
5x20
5x35
5x45
3x55 (end warmup)
4x65
bb row (45 degrees)
5x10x47kg
muscle snatch
10x22kg
10x22
10x22
10x25
10x25
ez bb skullcrusher (to throat, throatcrusher?)
10x16kg
10x16
10x16
10x18
10x18
ez bb curl
5x10x24kg
Meh. Missed the 5th rep on bench. Really thought I’d have it. Perhaps I a few more warmup sets would have helped. The rest of the session was fine though. Just gonna keep at it.
The third week of the program calls for a heavy single on the ME days. I think I’m going to keep with the 5RM for now, then go for 3RMs for awhile after a deload.