9/29/09
Tuesday
Squat:
warm-up: 95x8 115x8 135x5
5x5 145 These were hard but i cranked them out
Front squat:
85x10 90x8 90x8 I think ab strength may be my limiting factor in these
Seated calf raise:
60x20 60x20 60x20
10/1/09
Thursday
i went to the gym with older more experienced friends. we worked chest and I did what they did and it was a lot different from my usual program but it was very intense with heavy weights. I got a really good workout so i don’t think it will hurt any. I don’t remember exactly what we did but we did some triples and things along those lines on bench. I think i hit 155 for 2 triples but im not 100% sure on that. I thnik next week ill definitely be able to smash that 135lb sticking point in my 5x5!
Saturday
10/3/09
Deadlift:
W-U: 115x10 135x8 155x6
5x5 with 165
BB rows:
110x8
110x10
115x8
Hyperextensions:
25x15
35x12
35x12
BB curls:
75x5
75x5
75x3
75x4
75x2
10/6/09
Tuesday
Squat warmup: 95x10 115x8 135x5 The last set felt heavy
150x3
150x5
150x3
150x3
150x3
Front squats
90x10
95x8
95x8
seated calf raise:
65x20
65x15
65x15
65x15
Even tho i didn’t get 150x5x5 it was a good, intense workout. After my last set of squats one of the biggest guys in the gym came up to me and complimented me on my form. He then continued to give me some advice on various aspects of lifting as he was a former competitive bodybuilder. He’ll probably be one of the main people i go to for help now/
10/8/09
Thursday
This whole day I was thinking about how i was going to smash that 5x5 135 plateau i have going on the bench. Unfortunately it didn’t work out the way i visioned it.
Bench press: Warm-up barx15 95x12 115x6 This last warm-up set felt a lot heavier than i remembered 115 being.
135x5
135x3
135x4
135x3
135x3
DB bench press:
40x10
45x8
50x7
Close grip bench press:
85x10
90x8
90x8
I didn’t have time to do cable pressdowns today.
I think it’s time for a deload. I’ve been on this program for a little over 2 months i think and I’m going to finish up with saturday being the last workout. Next week im going to do a deload to get my body recovered and then I’ll start with Stronglifts 5x5 either the end of october or beginning of November.
10/10/09
Saturday
Deadlift
warm-up: 135x10 -felt really light so after each rep i really squeezed my shoulder blades together and got a good pump there to start off. 155x6 175x5 This wasn’t the easiest thing but i knew i had more in me
Working: 5x5 185 This was hard, especially last 2 sets but i did it, and it felt amazing. Even though it did take a lot out of me
Barbell rows
115x5
110x8
110x8 Was expecting 115x8 but was unable to do so.
Hyperextensions:
35x14
45x10
35x12
This workout was a really great one. My back is no doubt getting stronger and my deadlift was up 20lbs from last time! After the deload week im going to test my maxes and im hoping for 205-225 deadlift max.
10/13/09
Tuesday
This was supposed to be a deload week but after rethinking it i didnt think it made much sense to do a deload right now. Also, i felt like i was going to destroy the squats the whole day, i felt as CT put it “invincible” and i took advantage.
Squats
95x6
115x6
135x5
145x3
155x3
165x3
185x1 My spotter helped me go for another one so i got 2 but only one by myself
190x1
200x1
I was siked! It felt awesome. I hit 165 for 3 and i was like that felt light so then my spotter was like 185 next and i smashed that and then i hit 190 and that took some good effort but i knew i had more in me. So i ramped that shit up to 200 and smashed it. It was an awesome squat session and now im in the 200’s for squats. Also that smashes my original goal of a 1RM of 160 for squats.
Finished up with seated calf raises.
70x20
70x20
70x20
Going into the gym i was focused on one thing, the squats. And then when i walked in and one of my older big and very motivating friends was there pumping as well, i just knew i had to hit this. I think it was a combination of this intense focus, my strength levels, and motivation that really allowed me to hit 200 on squats.
10/15/09
Thursday
Bench press:
95x10
115x6
135x3
145x1
155x1
160x1
165x1 I could tell i couldn’t do any more than this But i’m happy with 165x1 right now.
Had some extra time and i was feeling extra pumped so i decided to hit 3 quick sets of DB presses
40x12
50x8
55x6
10/17/09
Saturday
Deadlift:
135x8
155x5
185x2. Felt some lower right abdominal pain during this. Very strange.
195x1
200x1. The abdominal pain had subsided but i didnt know what it was so i stopped here. I only think i could have done 5 or 10 more lbs ne way.
I tried powercleans for the first time today.
I used the bar, then 65, 75, and 85lbs. I think my form definitely needs work but practice makes perfect.
Going to start strong lifts 5x5 today. All weights recorded in LBS. The program is as follows:
Workout A
Squat 5x5
Bench Press 5x5
Inverted Rows 3xF
Push-ups 3xF
Reverse Crunch 3x12
Workout B
Squat 5x5
Overhead press 5x5
Deadlift 1x5
Pull-ups/Chin-ups 3xF These are alternated every B workout.
Prone bridges 3x30
Stats right now:
Height 5’5" Approx
Weight 130
Squat 200x1
Bench 165x1
Deadlift 200x1
Overhead press N/A
starting weights:
Squat 100
Bench 100
OH press empty bar
Deadlift 135
GOALS
Weight 140
Squat 250x1
Bench 200x1
Deadlift 250x1
I will be doing this program for 2-3 months, depending on how I feel about the workout.
10/20/09
workout A
Squats
5x5 100
Bench
5x5 100
Inverted rows with feet elevated
12
10
9
Push ups
35
20
20
Reverse crunches
3x12
Pretty easy, to be honest the hardest exercise was the reverse crunches, i havent done direct ab work in a while, this will be good for me. Also the inverted rows gave me a good back pump. I should find a way to make the push-ups harder and add some weight. I think ill elevate my feet next time.
10/22/09
Workout B
Squats 5x5 105
OH press 5x5 bar
Deadlift 1x5 135
Pull ups 3xF
10 9 7
planks 3x60
10/24/09
workout A
Squats 110x5x5
Bench 105x5x5
Inverted rows
12 10 10
Push ups
35 25 25
Reverse crunches 3x12
10/27/09
Workout B
Squats
115x5x5 Felt extremely light
OH press
55x5x5 Upped the weight by ten because the 45 felt way too light
Deadlift
1x5 145
Pull-ups
10 7 7
Planks 3x60
Workout A
10/29/09
Squat 120x5x5
Bench 110x5x5
Inverted Rows
12 11 8
Push ups
35 25 25
Reverse crunches 3x12
Workout B
10/31/09
Squats 125x5x5
OH press 65x5x5
Deadlift 150x5
Chin ups, grip felt a bit awkward, i haven’t done these in a while
8, 9, 5 Grip made my left wrist feel uncomfortable for a while during the sets.
Planks 3x60
11/3/09
Workout A
Squats 95x8 115x8
130x5x5
bench 95x8
115x5x5
Inverted Rows
14 11 9
Push ups
35 20 20
Didnt have time for reverse crunches today.
11/5/09
Squat 115x8
135x5x5
OH press 70x5x5
Deadlift 135x6
155x5
Pull ups
10 8 6
One legged planks
3x30
11/7/09
Missed workout because some how i pulled something in the side of my left leg. I have no idea how it happened but im skipping the gym to not injur it further and im planning on it being better by tuesday which would be my next workout
11/7/09
Missed workout because some how i pulled something in the side of my left leg. I have no idea how it happened but im skipping the gym to not injur it further and im planning on it being better by tuesday which would be my next workout