Monday 12/20/10:
Squats: 235 x 5,5,5
OH Press: 150 x 5, 145 x 5, 140 x 4
Deadlift: 335 x 4
Planks: w/e
Side Bends: 95 x 10,10
I was happy with the squats, as the bar and weight are feeling very comfortable. I’m not sure if my regular walking shoes (with slightly more heel than my usual Converse All-Stars) had helped or not. My press is stalling, most likely due to needing a fourth day a week, which I am starting to include since my wife seems probably will be doing her own thing for a little while. Deadlifts were feeling good, though they were done barefoot so I imagine the additional weight slightly easier due to bar being about 3/4 of an inch higher. The abs, hamstrings, biceps, and traps all weak points.
Wednesday 12/22/10:
Squats: 235 x 5, 4, 225 x 5
Bench: 225 x 5,5,5
Rack Pulls: worked up to 375 x 3
Hanging Leg Raises: BW = 200 x 10,9,7
Back Extensions: +40 x 10,8,6
I felt weak today, partially because I lifted BEFORE my second cup of coffee (1 at 9am, 1 at 3:30pm). I also went back to wearing my Chuck Taylors. A third excuse would be, lack of food, and more importantly, carbs. Abs and hamstrings are horrendous. Tomorrow will be solely back and biceps day…maybe some calf work, followed by homemade pizza and a family party!
I have had about 2 people in the past 3 months ask me for a form check on their squats. I guess I look like I know what I’m doing…especially compared to them! I tell them what I think, and redirect them to “Squat RX” on youtube, as I am no expert.
Thursday 12/23/10:
Hang Cleans: 135 x 3,3,3,3
Shrugs/Power Shrugs: worked up to 315 x 6
BB Curls: 85 x 5, 95 x 5, 105 x 5,5,3 (little bit o’ cheat)
Chins: BW = 200 x 10,8,6
Cleans, whether power or hang, are still awkward. Perhaps I am not explosive enough in general. Biceps are awful, and were cramping up by the end. In fact, 105 kind of hurt during the first rep of each set, similar to benching 225+. Chins were done until failure, and with a full stretch and pause (as always) at the bottom. I was surprised with the shrugs. I mean, about a month ago it seems (didn’t check log) I was shrugging 185 for 10, and now 315 for 5 is almost doable without any momentum. I was also motivated by the kid in front of me doing DL singles with 485.
Wednesday 12/29/10:
Squat: 225 x 3,3
Press: 145 x 3, 155 x 3
DL: 335 x 2, 355 x 1
Row: 255 x 2, 275 x 1
Power Shrugs: 275 x 8,8
So I missed four days in a row, which had me going crazy. It was expected though, due to Christmas and the snow storm we had (20 inches!). Today I decided to go full body and do some triples, doubles, and singles, none of which were grinding reps. I need to find my straps, since my double overhand DL at 355 wasn’t too hard, just couldn’t hold it. I can’t wait until Sunday when I’ll get back on schedule with my diet and I’ll be back home to my usual gym (I’ve been sharing a car and eating lots of cannolies down here)!
Saturday 12/31/10:
Squats: 280 x 1 (PR)
Bench: 225 x 3
Pullups: 9,8,6
BB Curls: 90 x 6,6,6,6
Hanging Leg Raises: 10,9,6
Side Bends: 110 x 7,7
The squat PR was actually surprising for how shitty my diet and training consistency had been for the past 2 weeks. My glutes are damn sore from it now! The bench felt heavy and awkward because of the angle of the rack (new gym for the week). Pullups are still weak. Hanging leg raises killed my shoulders, as well as the fact that my doctor wants a blood test after two weeks of NO FISHOIL. It already sucks.
Monday will be the start of 5/3/1 again, but perhaps with more volume and the walking for conditioning. I think Starting Strength helped me out tremendously with becoming conscious of form, which in turn put some meat on my thighs and improved some of my numbers.
I had wanted to hit Squat - 315x1, Bench - 285x1, DL - 405x1, and MP - 185x1. I think I have
Squat - 285x1, 265x1, 380x1, 180x1 by the end of the week. Perhaps by the end of January the former numbers!
Monday 1/3/11 (Start of 5/3/1):
Squat: 170 x 5, 195 x 5, 220 x 7
Leg Press: 3plates x 15,13,11,10
Leg Curl: 110 x 12,12,12
Leg Ext: 110 x 12,12,12
Ab Wheel: 15,10,10
The squats felt heavy, though if I took a few more breaths I could have gotten 220 x 8, which tells me that I need these ‘to failure’ sets to push my weak little brain. I had an awesome range of motion for the leg press, which killed my legs. I nearly threw up after the ab wheel and had lots of trouble walking to my car because of the pump!
So I started 5/3/1 ‘for bodybuilders’ because I just finished 7-8 weeks of Starting Strength. My goals are to get up to a body weight of about 210, squat 315 x 1, bench 285 x 1, press 185 x 1, deadlift 405 x 1, and grow/improve some lagging body parts, namely my rear delts, traps, lats, hamstrings, biceps, and calves. I hope to improve the density of the muscles and look a bit more like a bodybuilder. I’m hoping that such higher volume will help me reach these goals and give my joints a bit of a break! The choice of 5/3/1 was made because it includes the major lifts I want to improve with fairly heavy loads, it’s simple, AND I need the freedom to choose accessory but also the option of having something written up, that way I know what I have to accomplish BEFORE going to the gym!
Tuesday 1/4/11:
OH Press: 110 x 5, 125 x 5, 145 x 6
DB Seated Press: 45 x 12,8, 40 x 8, 35 x 8
Side Raises: 15 x 10, 12 x 10,10,10
BB Curls: 75 x 12, 8, 70 x 8, 65 x 8
Preacher Curls: 65 x 8, 55 x 8, 45 x 10,8
Damn, I am weak when it comes to higher reps and shorter rest intervals. For one, the OH Press felt heavy. It’s seriously time to take care of my shoulder health, since the first rep of the seated press had my shoulder pop out and back in place! This accessory work, which was basically non-existent during Starting Strength, is MUCH needed. I’m still very sore from Monday’s workout (stairs are not fun right now).
Thursday 1/6/11:
Deadlift: 220 x 5, 255 x 5, 285 x 11
T-Bar Rows: 2plates x 12,10,10,10
Lat Pulldowns: 130 x 10, 120 x 10,10,10
Good Mornings: 95 x 10,10,10,10
Planks: 1x each side alap
Hanging Leg Raises: 10,9
I was excited to get 11 on the deadlift. I’m not sure if I was strong or just motivated by the extremely hot girl doing 1-arm DB rows 10 feet in front of me! T-bar rows were done with a good ROM and full stretch (like usual), as well as the Lat pulldowns. Both killed my biceps, forearms, lats, and grip. Good mornings were awkward since I didn’t know where to sit the bar, hence it wasn’t secure at some points. Hopefully I’ll get used to this type of training and start putting up some better numbers in a week or two, but I have a feeling that going somewhat light and just feeling the muscles being worked is beneficial.
Friday 1/7/11:
Bench: 160 x 5, 185 x 5, 210 x 12
DB Incline: 65 x 12,8, 55 x 8, 50 x 8
DB Fly (slight incline): 30 x 10,10,10,10
Rope Pushdowns: 90 x 10, 105 x 10, 90 x 10,9
Pushups (to failure): 15,14,12,10
Benching felt much better than it has for the last two weeks. Maybe it’s because I am not squatting beforehand or since I started doing direct bicep work. Again, the rest was an ego-killer since reps are (meant to be) high and rest is minimal.
By the way, my wife is back with me on this one. I think it is a bit more inviting due to the speed. When doing Starting Strength, she had no strength, so the long rest intervals I needed were too long for her. Today kicked her ass a little…I can’t wait for Monday’s leg day!