12.6.10 - squat
Shortest squat workout ever.
135x8w
135x8w
185x3w
225x5m
255x3e
285x4h New rep PR I probably had one more in me, but the gym was crowded and I didn’t want to fail in front of everyone.
more squats
185x5E
185x3 quit because of a “wardrobe malfunction” I wore flannel pajama pants, because it’s literally 12 degrees and I walk to the gym. Anyway, they don’t have a whole lot of give, and split 'em taint to tailbone. lol. Had a VERY breezy walk home.
Been remiss on updating
12.8.10 - Press
Press
barxalot
95x8w
95x5w
135x5m
165x3m
185x4F New rep PR
machine shrugs
90x10w
180x10f
180x7q
seated db press
50x10e
70x5e
100x2f
80x5h
80x5h
BB rotators
30x10m
40x8m
40x8m
WG pullups
5m
5m
5h
clean n press
95x7e
145x5m
145x3q
db curls
30x5M
35x5h
40x4f
40x3f
12.10.10 Deadlift
deadlift
135x10w
135x10w
275x5e
315x3e
365x6F (maybe 7?) Either way, new rep PR
405x1M
425x1H New 1RM PR, 20lbs
WG pause pullups
5h
5h
5h
BB curls
60x8m
80x5H
100x2f
100x1f
chinups
25x4F
not a bad day today.
12.12.10 Cycle 5 week 1 Bench
Bench
135x5w
135x5w
135x5w
205x5e
235x5m
265x7F
WG pullup
25x3f
6f
4f
3f
3q
Chins
6q
3f
JM press
95x10e
135x5e
155x5h
155x5H
cable low rows
100x10e
180x5m
220x3f
12.15.10 Press and squat
press
barxalot
135x5e
155x5m
175x7f
185x1h
205x1H
205x1H
wg pullups
10f
5m
7h
5h
6f
5f
Squat
135x8w
205x5e
225x5m
275x5 Rep PR, plus 2 reps
185x5m (concentrating on perfect form)
185x5m
185x5m
seat DB press
60x5w
100x3 'nother rep PR, added 1 rep. Sweet This kind of leads me to believe I need to do more good mornings, if my seated DB is stronger than my standing OHP.
100x1f
70x5m
70x5H
My quads are still burning from those squats. I’m hoping they won’t still be fried come deadlift day on Saturday.
Holy shit man, 425 deadlift now? Shit. Damnit. Can you just stop for a minute, and let me catch up? And your squat’s going up…awesome man.
Keep killing it, I’ll be right behind you.
[quote]inkaddict wrote:
Holy shit man, 425 deadlift now? Shit. Damnit. Can you just stop for a minute, and let me catch up? And your squat’s going up…awesome man.
Keep killing it, I’ll be right behind you.[/quote]
My progress is all because… of Parkinson’s.
I’m going to rot in hell for that, aren’t I?
[video]1927[/video]
I wish I could figure out how to rotate that, but I can’t.
12.18.10 c5 w1
Deadlift
13510w
1855w
2455e
2755e
315*5m
Switch to alt grip
3651m
4051m
435*1H new PR, plus 10lbs
12.19.10 cycle 5 week 2 - schizophrenic ADD bench day
the woman decided she wanted to go visit the inlaws for Christmas, so I’ll be out of town and will likely have a few extra recovery days. With that in in mind, I figured “fuck it, lets get silly”
Bench
135xalot
185x5W
225x3e
245x3e
275x4H
295x1h
275x3h
WG pullup/chin up extended sets (figured these were due for a comeback, hadn’t done them in awhile)
9f/2f
5h/2f
5h/3f
5h/3f
7f/1f
5h/3f
Pause DE bench
225x3m
225x3m
More bench
275x1m
295x1m you’d think this would get harder, but it was easier than the first
275x2h
295x1m even easier this time…wtf?
295x1H this is the one in the vid, not as easy this time.
295x1H! this last one was grinder, took a LONG time to get it up (that’s what she said)
AS always, tips invited and appreciated
[video]1928[/video]
took a week off, went out of town for the holidays and all that.
decided to pick up where I left off
Squat
13510w
1355w
2253e
2453m
2755h
2951m
315*1h
Box squats set just below parallel
1855h
1855h
185*5h
These things suck/rule. I love/hate them. I need to do more. Way more.
Clean/RDL/fr squat complex… about 2 min in between.
1258/8/4
1258/8/1
1258/6
1258
These also suck/rule. My conditioning sucks ass, apparently. These will become a staple for sure. They kicked my ass and I loved it.
12.29.10 c5 w2 PRess
press
95x8w
145x3e
165x3m
185x5h New Rep PR, 1 rep
205x1H
WG pullup
5m
10f
25x2f
25x2f
5f
3q
seated BTN press
135x5e
185x3m
205x2h
clean n press (fast as possible)
125x7q
125x8h
125x5h
125x5h
125x6h
in other news, weighed in at 225 today. Up 5 from last time about 2-3 weeks ago. Not sure what to think about that.
After slacking off for the holidays and being down for a few days with some flu crap, I returned to the gym. Started cycle 5 over.
wg pullups
5mx5 sets… this felt like shit
Bench
135x8x3
205x5e
235x5e
265x4f yeah, I missed. by this set I felt pretty damn weak. FML.
275x1m
295x1h
305x0 almost had it…still, a kink in the nuts.
225x5m
225x5m
db incline press
70x10m
70x10h
70x8q
100x3f
db rows
70x10m
70x10m
70x10m
100x8f
1.9.11
squats
135x9x2w
185x5w
205x5e
225x5m
275x6 rep pr, added a rep. This felt pretty damn good.
bb curls
60x10e
80x10h
100x3f
100x3f
box squats (with one one thousand pause on the box, letting tension out of legs)
225x4h
225x4h
225x3h
did some other stuff that I didn’t bother logging.
In other news, I was rocking some new headphones today. The Bose Mie2. They fit amazing and secure in my ear. That little shark fin thingie on the buds really helps. They even have a shirt clip to keep the cord out of harms way.
They don’t seal like a canal phone, so they’re more comfy too. Downside is that they don’t seal out noise as well. My previous cans were Klipsch S4s. Best sounding headphones EVER, but they wouldn’t stay put very well while working out, and the tight seal (which is partly why they sound so awesome) made them uncomfortable to wear for more than an hour or so.
Sound quality on the Boses is so-so, but the fit and comfort make up for it.
Nice work in here man. Damn you and your benching skills. I got to step this up too. Once this damn half marathon is over…I’m coming for you, sucka!
1.11.11 - press
press
barxalot
95x5w
95x5w
135x5e
155x5m
175x5f
185x1h
215x0f
bb shrugs
135x10e
225x10m
315x4 grip gave out
315x3 same thing
275x5h
275x4 grip again
seat DB OHP
50x10e
70x5m
100x2f
80x5h
dynamic bench
since I haven’t seen any improvement in my bench, I’m going to experiment with some westside ME/DE bench work each week. Yes, I realize I screwed this up…for some reason I remembered it being 5x5@55%. It shoulda been 8x3.
175x5e
175x5e
175+Xheavy band x5 (these aren’t real EFS bands, but they keep me from popping off the bench at the top of the movement.
165+Xheavy band x5
165+Xheavy band x5
dips
10e
+25x5m
+45x5M
+70x3h
+90x1>+45x2F
JM press
95x8
95x8
135x5
135x5
standing DB press
50x5
70x3f
70x3f
1.13.11
Long day at work, so this had to be a quickie day
Deadlift
135x10x2
245x5e
275x5e
315x5e
365x1e
405x1m
455x0f
425x1h
405x1h
lower back seems to be the weak point I need to work on. by the 5th or 6th set, is was starting to spasm quite a bit.
Looking forward to redeeming myself on bench this evening. I’m a bit torn between trying to some hybrid of 531 and westside, or just a pure basic westside template. I’ve already committed to doing some dynamic bench on press day.
My bench hasn’t improved, and is actually regressing to a degree since cycle 3, so I think it’s time to makes some changes. A definition of insanity is doing the same thing over and ever and expecting different results each time.
The other tweak I’m considering is using smaller rounding increments. I had been using only multiples of 10+5, e.g. 135, 225, 265, so that I didn’t have to mess with 2.5 plates. My thinking was using the smaller increments was 1. a PITA because of those 2.5s, and 2. within the standard variations in actual plate weight. I’ve read a standard commercial 45 plate can be +/-2lbs. Multiplied by 4 plates, that’s +/- 8lbs. A 315 bench might actually be a 303 or it might be 328. With that level of accuracy, why bother using 5lbs precision?
OTOH, going to 5lbs rounding increments , it might help the mental side of things. If my 5RM is 275, maybe it’ll be easier to progress if I shoot for 280x5 (+5lbs) instead of 285x5(+10lbs)
Nice deads man, even for missing a 450 (good thing dude, you’re killin me!) it looks like a real solid workout. Good luck on bringing that bench up, and I don’t see the issue with dropping the 2.5lb plates. Sure, 5lbs is 5lbs, but 10 is better!
[quote]inkaddict wrote:
Nice deads man, even for missing a 450 (good thing dude, you’re killin me!) it looks like a real solid workout. Good luck on bringing that bench up, and I don’t see the issue with dropping the 2.5lb plates. Sure, 5lbs is 5lbs, but 10 is better![/quote]
haha, yeah, but I’ve also been going the opposite direction from you on body weight.
1.15.10
Bench
135x8x2
185x5
210x3e
240x3e
275x5h
295x1m
315x1? had a spotter, touched the bar at the sticking point, so it really doesn’t count. Didn’t look like he put much force on the bar and Still felt good.
315x1? same thing.
285x2h
285x1h
285x1h
wg pullup/chin ext. set
6h/2h
6f/1f
DB rows
70x10e
100x10h
120x4f
120x3f
120x4f
JM press
135x5x5
all in all not too bad. This is the first upward movement I’ve seen on bench in while. It’s way too early to say for sure, but my gut says that dynamic day is turning out to be a good idea.
1.18.11
bb curls
40x10e
60x10m
100x4f
100x4f
100x3f
100x3h
Squat - I concentrated on keeping my back tight and arched, which is one thing I have not been doing. Read a few articles and realized that I needed to, so here it is.
barxalot
135x5x2w
185x3w
225x3e
245x3e
275x7h New rep PR, +1 rep.
box squats
225x1e
275x1e
295x1h
315x0f
275x1h
275x1h
db curls
30x5e
40x5hr
45x3fr
45x2qr
good mornings - I hate these. It always feels like I’m going to tear a hamstring if I go all the way to parallel with the deck. I’m probably doing them wrong too.
40x10w
60x5e
95x8
115x6
hypers
10
45x10 (plate held to chest)
30x8 (bb on back)
50x6 "
For your viewing pleasure:
box squat 315 fail
[video]1942[/video]
box squat 275
[video]1943[/video]
feel free to offer advice, tips, constructive criticism, or just laugh and point.
This is maybe the second or third time I’ve ever really done box squats, so I’d love to hear how wrong I’m doing them.