[quote]jskrabac wrote:
Friay 6/24/11
Deadlift
5x315,365,365,286,3x405
Step-Ups
3x12x115
Reverse Lunge
3x15x115
Hanging Leg Raises
3x20
[i]Notes: Will not be doing RDLs and deadlifts in the same week anymore. My lower back was really beat up throughout the night and weekend. [/quote]
Probably a good call my man,
my lower back is barely taking DL’s twice a week lol
^I was getting away with it for awhile, as I was doing trap bar deadlifts, which are less strenuous on the lower back. This was my first attempt at conventional deadlifts since my surgery. Not bad that I beat my pre-surgery PR in my first go!
At the time that I made up my leg workouts, I was still on my way up to previous bests with my leg lifts throughout rehab, and grossly overestimated what I could handle. I’ve got it all squared away now.
[quote]jskrabac wrote:
^I was getting away with it for awhile, as I was doing trap bar deadlifts, which are less strenuous on the lower back. This was my first attempt at conventional deadlifts since my surgery. Not bad that I beat my pre-surgery PR in my first go!
At the time that I made up my leg workouts, I was still on my way up to previous bests with my leg lifts throughout rehab, and grossly overestimated what I could handle. I’ve got it all squared away now. [/quote]
Im really gald your back to convetional DL’s, its gives me something too shoot for lol.
And serious congrats on hitting a new PR first time round man, thats bloody impressive.
Good stuuf, keep it safe. You want to be able to do this 20 years from now too 
Overhead Press
3x110,3x125,10x140 (HOLY FUCKIN’ SHIT FUCK! I HAVE NO IDEA WHERE THIS CAME FROM! I WAS SHOOTING FOR 8)
A1: Overhead Press
8x115, 7x115, 10x95, 8x95
A2: Neutral Grip Chins
12, 12, 10, 9
Decline Close Grip Bench Press
5x8x155
Standing Calf-Raise
5x8x150
Seated Calf-Raise
5x10x70
Note: all my closed chain pulling movements, i.e. pullups, chin ups aren’t seeing much “improvement;” however, I am gaining weight, so technically the fact that I’m still hitting the same reps is subtle improvement.
Tuesday 6/28/11
Box Squat
6x(225, 245, 265, 285, 305) PR!!!
Bulgarian Split Squats
4x8x50 (DBs)
Hamstring Curls
4x8x105
Thursday 6/30/11
Bench Press
3x180, 3x205, 8x230 (+1 with very little help)
Pull-Ups
13,11,9
DB Bench Press
4x8x80, 7x80
Cable Row
4x8x160, 8x170
Standing Calf Raise
5x10x90, 5x12x75
(slowwww contraction here…these were a bitch)
So my bench press hasn’t improved in 4 cycles of 5/3/1. I think my training is a bit too sub-maximal if that makes sense. Every single week my projected max hovers right between 290-300…yet my training max for the cycle is still at only 255. I really probably should have jumped 10lbs the first few training cycles. At this rate it’s still going to be some 6 months before I’m even challenged to hit the minimum number of reps. I feel like I’m spinning my wheels. Maybe it’s time to jump 10lbs. I’ll decide after next week’s bench day.
So I originally said this to my gf this past weekend half-jokingly only to realize it’s 100% true. I started weightlifting in order to look good nekkid…I’ve got that part down…now my goal is to look good WITH CLOTHES ON! Seriously, with my small frame people never believe I weigh 195 and I still get funny looks from my spotters whenever they size me up and see how much weight I’ve put on the bar. Every time follows with the inevitable, “shit brah! that’s a lot of weight you can handle!” Go ahead and look at my leanest pic in my hub…I am 170 at 5’10", yet everyone pegs me at 150. I was squatting over 300 and deadlifting over 400 at that time as well.
With clothes on I don’t look that big. Now is a great time in my lifting career to shift some focus to aesthetics, specifically bigger delts, arms, and calves. These are what people see when you wear shorts and a T-shirt.
Friday 7/1/11
Deadlift
3x315, 335, 355, 375, 395, 415
Step-Ups
8x115, 125, 135, 145
Reverse Lunge
6x145, 155, 165, 175
(supersetted with 4x10 ab wheel rollouts)
Pallof Press
3x10x70
Tuesday 7/5/11
OHP
5x120, 3x135, 7x150
Single-Arm DB OHP
3x(45, 50, 55, 60, 65, 70,75), 3x80 (right) 1x80 (left)
BB Bent Over Row
4x12x135
Close-Grip Floor Press
6x (135, 145, 155, 165, 175, 185, 195)
Standing Calf-Raise
5x10x165
Superset:
Seated Calf-Raise
5x12x70
DB Front Raise
5x10x25
Face-Pulls
3x20x130
Wednesday 7/6/11
Box Squat
4x (225, 245, 265, 285, 305, 325)
Bulgarian Split Squats
5x8x95 (BB)
Hamstring Curls
4x10x90
Superset:
Hanging Leg Raise
2x20
Plank
2x 1 min
Friday 7/8/11
Bench Press
5x195, 3x220, 8x245
A1:DB Row
6x(90, 95, 100, 105, 115), 20x115 (Kroc set)
A2: DB Bench Press
6x(70, 75, 80, 85, 90), 7x95
Standing Calf-Raises
3x30x90
Note: no pull-ups this week. I have strained my right lat right at the armpit. I don’t think it’s serious. Enough to keep me away from pull-ups, but not rows. Good thing next week is a deload week. Should be 100% by start of my next cycle.
Saturday 7/9/11
Deadlift
2x(315, 335, 355, 375, 395, 415, 435)
Step-Ups
5x (115, 125, 135, 145, 155)
Reverse Lunges
5x(145, 155, 165, 175, 185)
Superset:
Pallof Press
3x10x85
Ab Wheel Rollout
3x10
Thought I’d drop in to say good work. Strong DL especially. Keep up the good work. So you’re 5’10 195? I weighed in at 205.6 in the gym today (but I had on shoes, clothes, shit in my pockets, water and food in my belly…). Anyway, glad we’re both on a similar mission.
Overall, great stuff in here. What’s your diet like?
[quote]hlss09 wrote:
Thought I’d drop in to say good work. Strong DL especially. Keep up the good work. So you’re 5’10 195? I weighed in at 205.6 in the gym today (but I had on shoes, clothes, shit in my pockets, water and food in my belly…). Anyway, glad we’re both on a similar mission.
Overall, great stuff in here. What’s your diet like? [/quote]
Thanks. Yes, I’m 5’10" 195.
That’s a screen shot of Bane for The Dark Knight Rises.
Specific strength goals, I will stop “bulking” when I hit 2 plate for ohp, 3 for bench, 4 for squat and 5 for deadlift. I do not really have a specific weight goal anymore. It is whatever I have to be to hit those numbers.
I’m a graduate student in theoretical physics at UCSB.
My diet is paleo + rice + oats. My only carbs are in my meals before I workout as well as pre and post workout.
Nice. I almost went to UCSB. Theoretical physics soudns scary.
Those are some good goals. I bet you could hit them all within a year easily!
[quote]hlss09 wrote:
Nice. I almost went to UCSB. Theoretical physics soudns scary.
Those are some good goals. I bet you could hit them all within a year easily! [/quote]
Did you read the bit about my knee surgery on the first page? I’m only 7 months post op. It’s crazy to think where my leg lifts would be if I never injured myself.
I didn’t. I will check it out when I get home later. You should post some pics up here.
[quote]hlss09 wrote:
I didn’t. I will check it out when I get home later. You should post some pics up here. [/quote]
TBH, I deleted all the pictures from my cell phone. It’s something I need to do as I get way too obsessive about it. I think I’m waiting until I have something very impressive to show before posting any.
BORING ASS DELOAD WEEK
Time to write up some goals. I have decided that I will continue training as I am, and eating a surplus until the following 6 things happen (in any order).
Box Squat: 1x405
Deadlift: 1x495
Bench Press: 1x315
OHP: 1x225
BB Row: 10x225 (strict form)
BB Curl: 10x135
Current Bests:
Box Squat: 4x325
Deadlift: 2x435
Bench: 8x245
OHP: 7x150
BB Row: 6x175 (I think, can’t remember)
BB Curl: ??? (never done isolation work before now)
My predicted order as of 7/12/11:
Squat, Bench, Deadlift, Row, OHP, Curl
I will revise this in 4-6 months.
Love your goals sausage link.
It’s awesome and easy to remember, DL 5 plates, squat 4 plates etc.
The OHP press will be the most impressive by far though, well to me at least. Now get your GF over to Tvixen so she can lay down the law!