Friday 7/23/10
Foam Roll and bike
Dips
BWx10
BW+25x5
BW+35x8
BW+35x10
BW+35x7 PR’s
WG Lat PD - SS - Facepulls
WG Lat: 120x3x12 PR
FP: 110x3x12 PR
DB MP
45’sx1x5
45’sx1x6
45’sx1x6
45’sx1x6 PR’s
CGBP
45x1x8
75x1x10
115x1x8 - started too heavy for working sets…should have used 95 or 105…was aiming for 2-3x10 but that got crushed after i failed on this first set
110x1x7
105x1x6
DB Holds
80lb DB’sx1x45sec
80lb DB’sx1x40sec
Weighted Cable Crunch
30x1x10
60x1x12
70x1x12
70x1x12
70 was a good, tough working weight for me.
Foam Roll after
Solid box squats man, are those parallel?
Farmer walks are awesome! Haha, I do them at the end of deadlift days
Yeah they are parallel. I think its an 18" box. Going to switch to the 12" box + 2 35’s stacked on top. Itll be about 1.5-2" lower than the box ive been using. Even if I have to drop weight some. Was thinking about switching back to free squats anyways for 5/3/1 so lower box squats will help the transition back. Yeah farmer walks are fun, have to use DB’s because the gym doesnt have FW handles >:/
Going to post in a little with my current measurements so I have a starting benchmark.
Thanks for reading, keep lifting!
Current/beginning measurements:
Height: 5’8"
Weight: ~175lbs
BF %: 17.5% (accumeasure caliper)
Chest: 38.75"
Neck: 14.5"
Left Bicep: 12.5"
Right Bicep: 12.5"
Left Quad: 22"
Right Quad: 22"
Left Calf: 15.5"
Right Calf: 15.5"
7/23/10
Some shitty pictures (well I look shitty)
Saturday 7/24/10
HIIT Sled Dragging
7 intervals
1min fwd/1min rest/1 min bkwd/1min rest/1min fwd/1min rest/1min bkwd/1min rest/1min fwd/1min rest/1min bkwd/1min rest/1min fwd
Looking forward to tomorrow off. Sled dragging kicked my ass today. Probably didnt help that its 102 degrees out!
Thanks for reading, lift STRONG!
Monday 7/26/10
PR’s:5
Foam Roll & 5 min Bike Warmup
A)Bench
45x1x10
95x1x5
115x1x5
135x1x3
150x1x2
165x2x3 PR
135x1x5 dropset
B)DB Bench
30x1x10
52.5x1x12 PR
52.5x1x8 PR
C)DB Row
40x1x6
65x1x12 PR
65x1x20 PR
D)Facepulls
60x1x8
80x1x6
100x1x5
120x3x12 PR
E)BB Shrug
95x1x10
135x1x8
150x1x5
170x3x10 PR
F)BB Curl
40x1x10
70x1x9
70x1x8
70x1x6
Foam Roll
Thanks for reading, lift STRONG!
Nice PRs man, they’re everywhere!
Tuesday 7/27/10
No sled
Indoor lacrosse 2.5 hours
Wednesday 7/28/10
Foam roll and bike
Box squat
95x1x5
135x1x5
165x1x3
195x1x3
225x1x1
245x1xfail
225x1x3
Squatting today felt like shit. Felt like I could definitely hit the weight, the legs just were saying no. Definite deload week next week. Decided then after being extremely pissed off from failing 245 to leg press.
Leg press (plates per side)
Sledx1x10
1 plate per sidex1x8
2 plates per sidex1x5
3 plates per sidex1x10 PR
4 plates per sidex1x10PR
Was pretty pumped about getting the 3 and 4 plates 10 reps each, somewhat unpissed me off from the squat session.
Abs
100 situps
25 resisted leg raises
Calf Raises
45x1x10
90x1x10
110x3x10 PR
Farmers Walk
65lb DB’s x 48yds x 29sec
65lb DB’s x 48yds x 26sec PR
65lb DB’s x 48yds x 25sec PR
65lb DB’s x 48yds x 23sec PR
Was really pumped about the 23 second run! Felt great.
Foam roll after
Thanks for reading, lift strong!
Edit: Has anyone transitioned back from box squats to free squats? I did a few free squats today and I feel weak doing them. What was it like for you to move back to free squatting?
Friday 7/30/10
Bike warmup
Bench (today was repetition day, so i experimented with my 1st week, 1st cycle bench lift numbers)
65x1x5
80x1x5
95x1x3
105x1x5
120x1x5
135x1x12 PR
Dips
BWx8
BW+25x5
BW+45x8 PR
BW+45x8 PR
BW+45x7 PR
So damn close to 8 on that last set!
Chins
BWx8 PR
BWx8 PR
BWx7 PR
BWx4
BWx4
The last two sets I was completely exhausted. Goal was to get 30+ reps in 4 sets.
DB MP
25x1x8
25x1x6
47.5x1x6 PR
47.5x1x6 PR
47.5x1x6 PR
47.5x1x6 PR
Cable Tricep Pushdown
40x1x8
60x1x8
80x1x8
100x1x10 PR
100x1x9 PR
100x1x8 PR
Weighted Cable Crunches
Used a different cable machine so the weight is much higher than last week
130x3x12 PR
I’m sure I would have set a PR on the other cable machine, hence the PR.
Foam Roll and Erg.
Thanks for reading, lift strong!
[quote]pbclax1 wrote:
Edit: Has anyone transitioned back from box squats to free squats? I did a few free squats today and I feel weak doing them. What was it like for you to move back to free squatting?[/quote]
My numbers jumped from moving to free squats. Being able to use a little bounce in the hole, against a dead stop with box squats, I’m able to use more weight. My best box was probably a sloppy 255 X 3 I think, but I nailed 275 X 3 on free squats
[quote]ashylarryku wrote:
[quote]pbclax1 wrote:
Edit: Has anyone transitioned back from box squats to free squats? I did a few free squats today and I feel weak doing them. What was it like for you to move back to free squatting?[/quote]
My numbers jumped from moving to free squats. Being able to use a little bounce in the hole, against a dead stop with box squats, I’m able to use more weight. My best box was probably a sloppy 255 X 3 I think, but I nailed 275 X 3 on free squats[/quote]
Hmm thats interesting but does make sense. Like I said I just feel weak doing them warming up the other day…it was downing a little bit. Def think im going to use free squats for 5/3/1 cause I can hit the weights in the first cycle for sure. Itll help to get the form back as well.
hey man you sure that 18’ box is parallel? i’m 5 11 or so and 12’ is parallel or just below.
[quote]HERC410 wrote:
hey man you sure that 18’ box is parallel? i’m 5 11 or so and 12’ is parallel or just below.[/quote]
This.
I’d say stick with box squats for a while, but to make sure that you are actually hitting depth. Video tape yourself to make sure
[quote]HERC410 wrote:
hey man you sure that 18’ box is parallel? i’m 5 11 or so and 12’ is parallel or just below.[/quote]
The box is 16", checked last session. Its a bit above parallel. Started using a 12" box with 2 35’s stacked on top and its ~14".
Ashylarry, I will double check next week and experiment with boxes and depths during deload week. I will make sure im squatting for depth on a box.
Might have to retest the 1RM cause itll be better to start lighter and use a lower box.
Thanks guys
Monday 8/2/10
Not really the day I was looking forward to in the gym, but not bad either.
Erg and bike warmup
Bench
Could tell soon as I got under the bar that this wasn’t going to go how I had it planned in my head. Weight felt heavier than normal. Still managed to almost hit what I wanted to…
45x1x10
85x1x8
105x1x5
135x1x3
155x1x2
170x1x3 PR
170x1x2 PR
Inc Bench
45x1x10
95x1x6
115x1x5
140x1x3 PR
DB Rows
70x1x25 PR
75x1x13 PR
NG Chin Ups
BWx5
BWx5
BWx5
Tricep Pushdown Machine
135x2x10 PR
150x1x10 PR
Cool down walk on the treadmill.
Overall wasn’t the day I had all planned out in my head. Feeling the need for a deload week next week.
Thanks for reading, lift strong!
Couple days with no update so here it goes.
Tuesday 8/3/10
No sled
Indoor lacrosse
Hip flexor pain began
Wednesday 8/4/10
OFF
Thursday 8/5/10
OFF because of foot dr. appointment to get a little thing removed on bottom of foot
Just used this day as an extra day of rest for the lower body.
Friday 8/6/10
Bike warmup
Dips
BWx10
BW+25x5
BW+50x7 PR
BW+50x7 PR
BW+50x6 PR
Rack chins
BWx10
BW+10x5
BW+20x10 PR
BW+20x10 PR
BW+20x10 PR
DB MP
25x1x8
25x1x6
50x1x8 PR
50x1x8 PR
50x1x6 PR
50x1x6 PR
CGBP
45x1x10
75x1x6
105x1x10 PR
110x1x10 PR
115x1x10 PR
NOTES: Great workout end on heading into a deload week next week. Dips felt great, wanted 7 on that last one but I’ll take 6, BW+45-50 on dips is a good weight for me right now. First time doing rack chins and they felt good. Experimented doing them with and without straps. The MP also felt great, the last two sets were tough. Was extremely pumped about CGBP ramping up the weight for each set of 10 felt really good.
Monday 8/9/10
Bike Warmup
Bench
45x1x10
75x1x10
105x1x8
135x1x6
155x1x4
170x2x2 → This 170 2x3 seems to keep avoiding me, its pissing me off. Today on the last reps on both sets my butt came up off the bench and I couldnt lock it out
135x1x8 Dropset
Inc DB Bench
30x1x12
40x1x11
55x1x9 PR
45x1x10 PR Dropset
NG Chins
BWx6
BWx7
BWx8
BWx9
BWx5
Need to focus on keeping body tight and not swinging so much.
Facepulls
60x1x18
80x1x15
100x1x12 PR
80x1x21 PR Dropset
Tricep Cable PD
60x1x20
80x1x20
100x1x13 PR
90x1x10 Dropset
NOTES: Overall good workout. First time ramping up to a top set and doing dropsets for my assistance exercises and it felt great! Gotta hit that 170x2x3 bench, its pissing me off!
Tuesday 8/10/10
Indoor Lacrosse
NOTES: Still trying to get the hip to 100% with icing, stretching and massaging. The foot is healing well.
Wednesday 8/11/10
OFF
NOTES: Will be doing some foam rolling along with icing, stretching and massaging the hip. Been playing lacrosse and everything on the foot, hopefully wont notice it on leg day tomorrow.
Ordered some FatGripz today! Can’t wait to get them and use them on curls, pushdowns, cgbp, etc! Really excited!
Let me start off by saying holy hell today was a GREAT leg day! Went back to free squatting and was hitting awesome depth, was really excited about that.
Foam roll and dynamic stretching warm up
Squat (5/3/1 experiment using my first weeks weight based on a 255 1rm box squat.)
45x1x10
95x1x8
115x1x5
135x1x3
Work sets
150x1x5
175x1x5
195x1x6 PR
Definitely going to lower training max for 5/3/1 to somewhere around 240. Squats felt good though, below parallel depth every set!
Front Squat
45x1x5
Work sets
95x1x5 PR
105x1x5 PR
115x1x5 PR
125x1x5 PR
Goal was to work up to 135x1x5 but after the last rep of 125 I got pretty lightheaded so I called it there. First time ever doing these, they are different.
Lying Leg Curls
55x1x15
Work sets
75x1x16 PR
85x1x13 PR
95x1x12 PR
110x1x10 PR
Drop set
70x1x18 PR
Felt pretty good, 110 was a challenging weight.
Leg Press
Sledx1x10
95x1x6
Work sets
180x1x15 PR
270x1x12 PR
360x1x10 PR
Drop set
180x1x32 PR
Felt absolutely shitty but awesome at the same time. That 180x1x32 was a bitch but I felt extremely accomplished after.
NOTES: Awesome leg day! Hell yeah! Keep squatting deep and really dialing in form. Really confident with my form and it felt great. Lighten the 5/3/1 1rm for squat.