Newb 5/3/1 Log

Training Training Logs
121

2.8.11

Got in early today, which was good because I prefer to lift first thing, but bad because i had limited time.

Bench (a bit closer grip than normal)
barxalot
135x8w
135x5w
225x3e
245x3m
275x3h

chins
5m
8f
6f
5h

incline bench (the bench kinda sucks. Even at the highest setting, the bar is behind my head)
225x2e
275x1m
295x1H New PR, 10lbs This was a total grinder, but I got it.
275x1m
275x1h

bb rows
135x10
155x8
185x4 grip slip
185x6

overhead db tri ext
50x10
80x10
100x7

122

Damn! Nice PR man! I hate when the bar starts out too far behind my head, makes lifting solo a big pain in the ass.

123

2.12.11
Life got in the way over the last few days, so I missed squat, press, and DL day. Just decided to start cycle 6 week 2 over again to try and get my schedule back on track. Probably not the best idea.

Bench
barxalot
135x8w
135x5w

225x3e
245x3m
275x3h I’m gonna have to tinker a bit with my form, I didn’t feel stable on the bench at all.

chins
8f
7f
5f
5f

inc bench
225x1e
275x1m
295x0f
300x0f
275x1
275x1
Until I go to another gym, I’m going to eliminate any heavy incline work. The pad you sit on is adjustable, and in a few sets actually dropped down a notch as I was unracking. It’s abit unnerving when you have ~300lbs over your face and the damn thing suddenly drop on you.

Db rows
70x10
100x8
120x6f
120x5f
120x4f

inc DB bench
60x10
70x10

JM press
135x8
135x6
155x5
155x5

Wg lat pulldowns
100x10e
120x10m
140x10h
160x7f
160x4 grip gave out, callous partially ripped off.
140x6

rope pressdowns
65x10m
95x3f
95x3f

I’m feelin’ pretty damn sore today. Squats this afternoon. I think I’ll add a bicep thrashing in as well.

124

Dude, incline bench seat moving mid-set? No bueno! Tell the front desk or some shit, have it fixed dude. Tell them you just almost died and had to run up to the desk to have them rectify the situation. They’ll flip out and fix it right away! Or not, but at least it’ll be fun to tell them you ALMOST JUST DIED!!!

Nice benching though man, you’re killin me!

LWI!

125

[quote]inkaddict wrote:
Dude, incline bench seat moving mid-set? No bueno! Tell the front desk or some shit, have it fixed dude. Tell them you just almost died and had to run up to the desk to have them rectify the situation. They’ll flip out and fix it right away! Or not, but at least it’ll be fun to tell them you ALMOST JUST DIED!!!

Nice benching though man, you’re killin me!

LWI![/quote]

Thanks man!

I like that line “I ALMOST DIED!” I’ll be sure to repeat it a few times.

yeah… I’m actually thinking about switching. There’s a Lifetime mega-gym about a block further walk than the gym I go to now. Between the crappy incline, and the fact that they only have 1 solitary squat rack (which is usually occupied by a fuckwit doing curls) and NO power racks, I’m thinking it may be worthwhile to pay a few extra bucks a month. OTOH, those places are a bitch about long term contracts, and the place I’m at now is straight month-to-month.
Next time I get a chance, I’ll bring it up with the owner. It’s a locally owned, and the guy is actually pretty cool. Hopefully he’ll do something about it.

What I really need to do is finally quit living in apartments, buy a house and build my own gym.

Today’s work 2.13.11

squat
barxalot
135x8w
135x8w
225x3e
255x3e
285x4f

db curls
20x10
30x8
40x7
45x3fr
45x2fr
40x5h

parallel box squats w/ 2 sec pause
225x1e
275x1m
315x1h New PR, +20lbs, LWI
325x0f
295x1h
295x1h
295x1h

wg preacher curls
35x10
55x8
65x5m
85x2f
85x3f

DE Deadlifts w/ monster mini bands
225x2 x6 sets

good mornings
135x7
135x5
135x5

126

2.16.11

OHP
barxalot
95x5w

140x3
160x3
180x5F tried the false grip on this one. Not sure it’s for me.

205x1 (wasn’t supposed to do this, per my previous post, but I couldn’t help myself)

I might have had an epiphany here though: My ab/core strength sucks. If I could keep my lower torso more stable, I think I could do more.

DE Bench w/ monster mini bands <60 sec rest between
135x3 x5 sets
switch to close grip
135x3 x2 sets
illegal wide grip
135x3

More OHP
135x8
135x8
135x6
135x5
135x4

delts felt destroyed. sweet.

incline BB on chest situps
20x15
40x10
40x10

DB front raises
20x10
30x6
30x6

weighted dips
45x5
90x3
115x1f
Never did these for weight/1RM, but I think that’s the most I’ve ever done.

127

2.18.11

Deadlift
135xsome
225x6

265x3e
315x3e
345x10m New PR, 10lbs

Deadlift from 6" defecit
345x1m
405x1m (vid)
435x0 I really think I could have had this, but my form went to shit. Hips shot up and it turned into a straight leg DL. FAIL.
405x1h

incline bench bb situps (little barbell held against collarbones)
30x10 x 3 sets

Hypers
10
60x7
60x5

That’s it.

128

Vid.

Fancy new Blackberry has autofocus. Neat. Sorry for the crappy angle.

[video]1980[/video]

129

2.26.11

After a 1 week hiatus, it was time to get back to work. Everything works, but nothing works forever, so fter stalling out a bit on Bench and OHP with 531, I decided to change things up a bit. I’ve been kicking around the idea of trying the juggernaut method for a few weeks now, but there wasn’t a lot of feedback on it just yet. Seemed like it made some sense, and I decided to make myself a guinea pig for the next 3 months on it.

Today probably wasn’t the best day to start, since last night was “Movies and Margaritas Night” with the wife, but fuck it.

squat
175x10, 5 sets.

BB curls
40x10
60x10
80x5
80x5

Sumo DL
225x10
225x10
315x3
405x1
405x1

Pretty lame start, and its my fault for poor planning, but tomorrow is another day.

130

Good luck with TJM, I’m just starting the second week myself.

131

Damn dude, that’s like pulling up the floor boards from that depth, nice work!

132

[quote]inkaddict wrote:
Damn dude, that’s like pulling up the floor boards from that depth, nice work!

[/quote]

Thanks man, LWI!

3.1.11 - TJM 10.1

Bench (done BB style, completely flat, no arch, no effort to retract and depress scapula. I’m thinking the lack of an arch adds about an inch or 2 of ROM at the bottom, and it couldn’t hurt to get stronger there)
barxalot
135x10w
175x10, 4 sets
175x11

This workout sucks! lol. No heavy weight and lots of pain anyway. WTF have I gotten myself into?

WG pullups
9f
4f
4f

db incline bench
100x1ff (chest was still burning pretty good)
100x3f
100x3f

incline skullcrushers
65x10
85x10
105x10
125x5
125x4f

stability ball db bench
50x8w
70x8h
80x4qns
80x4qns

rope pressdown
70x8
100x2
85x3q tris were toast here.

133

3.3.11

This shit is gonna kill me!

Deadlift (all overhand grip)
135xalot
225x5
315x3
405x1

255x10, 10, 10, 10, 11

That final set was brutal. I still feel nauseous. For shits and giggles, I calculated total volume- including warmup sets it was somewhere north fo 17,000 lbs. Sounds like a lot.

Db rows
120x5

at this point, my grip and my energy was just gone, and there was a 50/50 chance I was going to hurl all over the DB rack.

Good times!

134

3.5.11

OHP
barxalot
115x10, 10, 10, 10, 13

offset DB curls
20x10
30x8
40x6
50x2fr
45x3fr

Dips
12
45x5
90x3f
90x1f
45x5

BB shrugs
225x10
315x4f
315x4f
315x2f grip gave out

DB front raises
20x10
30x5
35x5h
35x5h
35x5h

WG pullups
7h
4q
4f

JM press
15x8m
155x5h
155x5h

DB OHP
60x5h
70x1f

BW 223.

Saw a squat rack curler today. Curls would be a charitable description of what he was doing, though. It occurred to me that maybe he just didn’t know that such behavior was frowned upon. First time I’ve ever seen him in there, so maybe he’s a newbie, right? I mentioned it to him, making sure I said it in a completely non-assholey kinda way. I guess it didn’t work, since he got all butt-hurt about it.

135

3.6.11

And so begins the intensification phase

squat
barxsome
165x5
165x5
195x10m
195x10h
195x12h

wg pullups
8f
6h

bb incline situps
30x10, 10, 10, 10

Sumo DL
225x5
315x3
405x1

DL
425x1

had to bail a bit early, have some jury instructions to write. Fun fun fun.

136

3.10.11 Bench/DL double quickie session TJM intensification

Bench was planned for yesterday, but had to prep for a trial that was supposed to go this morning. Apparently my immense hugeness intimidated the defendant and he signed an agreement instead. hahaha.

Bench
135xalot
165x5e
185x5e
205x10
205x12 (brain fart)
205x8

Deads
135xalot
225x6w
315x3e
405x3m New rep PR, 2reps first time I’ve done that for more than a single. Felt really good, and I probably had 3 more reps in the tank. LWI

TJM prescribed sets
225x5e
265x5e
275x10m
280x10h
280x10h Grip and lower back were toast.

DB bench
70x8e
100x5m
120x3f

137

Kick ass DL PR man, awesome.

You’re going to smoke me to 495. Fucker

138

[quote]inkaddict wrote:
Kick ass DL PR man, awesome.

You’re going to smoke me to 495. Fucker[/quote]

lol.

For whatever reason, DLs are coming along nicely. Now if only I could get my other lifts to budge!

139

[quote]Racer377 wrote:

[quote]inkaddict wrote:
Kick ass DL PR man, awesome.

You’re going to smoke me to 495. Fucker[/quote]

lol.

For whatever reason, DLs are coming along nicely. Now if only I could get my other lifts to budge! [/quote]
Tell me about it. I finally added 5 to my squat that’d been stagnant for months it seems, and my bench seems to be dropping! I need to add incline benching as an accessory, as it’s something I’ve read has some carry over to flat benching in raw lifters. Hey, i’m desperate now, I’ll do anything!

140

[quote]inkaddict wrote:

[quote]Racer377 wrote:

[quote]inkaddict wrote:
Kick ass DL PR man, awesome.

You’re going to smoke me to 495. Fucker[/quote]

lol.

For whatever reason, DLs are coming along nicely. Now if only I could get my other lifts to budge! [/quote]
Tell me about it. I finally added 5 to my squat that’d been stagnant for months it seems, and my bench seems to be dropping! I need to add incline benching as an accessory, as it’s something I’ve read has some carry over to flat benching in raw lifters. Hey, i’m desperate now, I’ll do anything![/quote]

Same here. I doubt I could do 315 right now, but it wasn’t that long ago I could hit it with a full second pause. Fucked if I know why. That’s why I’m trying this juggernaut thing. Based on DF’s post over in your log, I’m gonna try adding in bunch more incline DB presses, too.

3.12.11 TJM OHP intensification

OHP
barxsome
105x5e
125x5 (was supposed to be 120, but couldn’t find any 2.5s)
135x10m
135x10m
135x10h The “burn” was freakin’ epic. I read somewhere lactic acid stimulates GH secretion. If that’s true, I’m gonna look like I have pumpkins attached to my neck.

offset db curls
25x10
35x6m
45x3fr
45x2fr
45x3fr

bb shrugs (aka “junkcrushers”)
135x10
225x8m
315x3 grip failure
315x4 "
315x3 "

wg pullups
5h

decline bench crunches (read about thise in an article on the home page: take a BB like you’re going bench, keep it locked out and do crunches. I figure it’s a two-fer of sorts: abs plus bench stability)
30x10
60x10
90x10
90x8

These things rock. With a little pause at full contraction, felt like ab destruction.

3.13.11 TJM realization
squat
145x5
175x3
205x1
215x16 No me gusta.

new working max for 8s wave=315.

sumo DL
225x5e
315x2m
405x1 grip was limiter here.
425x1 form sucked. I tried alt grip, didn’t help. grip started going towards top and I ended up hitching a bit.

wg preacher curls
65x8
65x9

ETA: forgot the front squats
135x5, 5, 5