Sunday, August 23
Standing MP:
Bar X 8
65 X 5
90 X 5
105 X 5
115 X 8
DB Row:
105 X 10 X 5 PR
Seated DB Press:
45 X 10 X 4
Dips:
BW X 10 slow, one set
PR on loading and volume on DB rows today… felt real nice, more to follow.
Monday, August 24
Squats:
Bar X 8
135 X 5
235 X 5
280 X 5
315 X 8
135 X 20 X 3
Lying Leg Curl:
90 X 10 X 5
No squat PR, which is a bummer, but so be it. I had a great idea to do 3 sets of 20-rep squats, so i did. and then i biked home. all these are stupid ideas. why not, right.
Wednesday, August 26
Bench:
Bar X 8
Bar X 8
95 X 5
135 X 5
185 X 5
205 X 3
225 X 2
225 X 2
225 X 2
225 X 1
135 X 10
DB Row:
105 X 10 X 3
Seated Cable Row:
90 X 15 X 2
DB Flyes:
35 X 10 X 4
Rolling Triceps:
25 X 5
30 X 5
30 X 5
Pushups:
BW X 12 X 3
So again, another day of plugging away, but i felt that i needed some heavier doubles. So, I’m going to still keep the 5/3/1 general template, one main exercise per day and some assistance work thereafter, but the loading protocol i might have to change a little. I will still keep the idea of gradual progression. Good times, deadlifts tomorrow.
Thursday August 27
Deadlifts:
135 X 5 (conv)
135 X 5 (sumo, all after)
225 X 5
315 X 4
365 X 3
405 X 2
405 X 2
405 X 3
405 X 2
405 X 1
Good Mornings:
135 X 10 X 5
Hip Ab/dductors:
50 X 10 X 4
Hammer Curl dropset:
55 X 8 - 35 X 6 - 25 X 6
Again, it’s a happy fun time at the gym, doing more heavy 2-3 rep stuff, to get it in there. I’m trying to condition the system to accept heavier loads, which I feel is a sticking point. light hip work to rehab the soreness.
Quick question about your loading protocol: for your working sets on, say, 5/3/1 week, are you still doing 95% for several doubles instead of doing it for one set of 1+ reps? Or are you using a different percentage of your 1RM now?
[quote]pkoad wrote:
Quick question about your loading protocol: for your working sets on, say, 5/3/1 week, are you still doing 95% for several doubles instead of doing it for one set of 1+ reps? Or are you using a different percentage of your 1RM now?[/quote]
It’s at about the 95% load, which translates into 89-90% of the “true” 1rm. Instead of as many as possible, i am now doing a series of doubles/triples. The idea is to get more reps in at that range than I could in one mega-set.
Saturday, August 29
Did some yoga for an hour and then tried some barbell complexes from the article- good stuff, tiring and fun.
I might incorporate more of them into my exercise.
Sunday, August 30
Military Press:
Bar X 5
Bar X 5
65 X 5
85 X 5
105 X 5
120 X 3
125 X 3
125 X 3
125 X 3
Bar X 10
DB Row:
50 X 6
100 X 12 X 3
Seated Cable Row (straight bar):
50 X 5
90 X 15 X 2
Neutral Grip DB Bench:
25 X 10
65 X 10 X 3
Dips:
BW X 15 X 2
Felt really good. I’ve always noticed a slight soreness in the elbow after any sort of tricep rep work. Today, I had a pretty good tricep pump and workout, using low reps in the military press. No elbow soreness! sweet!
Welcome home CAPTs Steve Podmore and Sam Brown, USMC! done with the sandbox- on time!
Monday, August 31
Squats:
Bar X 5
135 X 5
225 X 5
275 X 5
315 X 3
345 X 3
365 X 2
365 X 1
335 X 3
335 X 2
335 X 2
Leg Curls:
90 X 10 X 5
Leg Extensions:
90 X 10 X 5
Felt a little weak in the hips, could feel my right glute/hip straining its little heart out. Nonetheless, got decent volume in at fairly heavy weight.
Wednesday, Sep 2
Bench:
Bar X 8
Bar X 5
95 X 5
135 X 5
185 X 4
205 X 3
225 X 3
225 X 3
225 X 2
225 X 2
DB Rows:
110 X 8 X 3
Cable Rows:
90 X 15 X 2
DB Flyes:
35 X 10
40 X 10
40 X 10
Dips:
BW X 15 X 2
I felt a little strain in my right elbow today. Ice and rest. Deadlifts tomorrow.
Thursday, Sep 3
Conventional Deadlifts:
135 X 5
135 X 5
225 X 5
315 X 4
365 X 3
365 X 3
365 X 3
365 X 2
Box Squats:
135 X 10 X 5
Hack squats:
135 X 10 X 3
Snatch Grip RDL:
135 X 10 X 2
So, I finally figured out my right hip flexor is a little weaker than my left. It’s apparent on the box squats, and i had felt it a little before on Sumo DLs. Excellent! Other than that, it was a good workout, could have pushed it a bit more but i wanted to take it easy instead.
Sunday, Sep 6
Military Press:
Bar X 5
Bar X 5
95 X 5
115 X 5
125 X 3
135 X 5
135 X 3
135 X 3
HS “High Row”
90 X 5
125 X 10 X 3
Seated straight bar Cable Row:
100 X 15 X 2
Flat DB Press:
40 X 5
80 X 10 X 2
80 X 7
Dips:
BW X 15 X 2
Hammer Curls:
50 X 12 - 35 X 7 - 20 X 7
Done and done. Time to eat and lay around.
bearshark : Good stuff bro.
I popped in here because I thought your name was awesome, but this looks like a great log haha.
[quote]Dentfixer wrote:
bearshark : Good stuff bro. [/quote]
Thanks man. Good fun.
[quote]IronAbrams wrote:
I popped in here because I thought your name was awesome, but this looks like a great log haha. [/quote]
The “bearshark” is an animal, primarily land based, with the body and arms of a brown bear, standing on it’s hind legs, but with the head and sharp teeth of a grey shark. and also a dorsal fin.
Also the mascot of 25th Company, 5th Battallion, 2nd Regiment at the US Naval Academy was the 25th Co Bearsharks, about 6 years ago.
/end stupid shit
Sunday, September 7
Squats:
Bar X 8
Bar X 5
135 X 5
225 X 5
275 X 5
315 X 3
345 X 3
365 X 1
365 X 1
345 X 3
345 X 3
345 X 2
345 X 2
Hack Squats:
135 X 10 X 5
Lying Leg Curls:
90 X 10 X 5
It was a slow start to the day- the holiday has left me nice and relaxed and without the usual aggression of a workday. I squatted 365 only for singles and felt real slow. after the last 345 double, i felt a bit of a strain or pull on the left vastus lateralis. cosmetically, not a tear or anything, i think i just need a little ice or rest.
eat and sleep, rest tomorrow.
Wednesday Sep 9
Bench:
Bar X 5
Bar X 7
95 X 5
135 X 5
185 X 4
205 X 2
225 X 3
225 X 3
225 X 2
225 X 2
HS Lat Pulldown:
90 X 8 X 3
Seated Cable Row:
90 X 20
DB Flye:
35 X 10 X 3
Pushups:
BW X 10 X 2
Tricep Military Press (directly over my head)
Bar X 8
65 X 8 X 2
Felt a little tired on the bench, on everything. strange. Perhaps I had my birthday last week and now my T levels are dropping. Or something else.
Thursday, September 10
Deadlifts:
135 X 7
225 X 6
315 X 5
365 X 3
405 X 4
415 X 4
415 X 4
415 X 4
Good Mornings:
135 X 10 X 5
Hack Squats:
135 X 10 X 3
Crunches:
one set, about 3 minutes
Done and done, it was a pretty nice and happy deadlift day. Hip flexors felt real good, so i think the 2+ weeks off sumo-ing and some box squats etc was beneficial.
Felt real good, real good.
check this out for lazy man cooking, if anybody’s reading this log.
Sunday, Sep 13
Standing Military Press:
Bar X 5
Bar X 6
65 X 5
85 X 5
115 X 4
115 X 4
115 X 4
115 X 6
BB Row:
135 X 10
155 X 10 X 4
High Incline DB Press:
50 X 10 X 4
Dips:
BW X 10 X 2
Threw in a couple of different things today for assistance. Also, backing off a little on the main exercise but it felt good. Was trying to get the “i can do more” feeling. Felt real nice.
Carry on smartly.