At the end of my workout yesterday i had some pain at the upper outside of my right knee. Not sure what it was and it only hurt when the quads were flexed. Its better today but does anyone have an idea of what it was?
12/8/09
Workout A
Squat Barx8 135x8 185x5 Had a hard time on that set
200x5
200x3 I started to see dots so i stopped
200x5
200x5 I slightly pulled my groin here but was able to complete all reps. I had to skip the last set. Im hoping the groin pull will only last a few days so ill only have to miss squatting one day at the most. I don’t know why i pulled it, since the last time i pulled my groin ive been stretching the shit out of my legs and everythings pretty loose except my hamstrings so im assuming theyre the problem.
Bench 115x8 135x6
150x5
150x5
150x3
150x2
150x1
I had a friend spotting me on all sets and for the reps that i culdnt complete on my own my spotter gave me some help but i’m not counting that as completing all the sets because I had help from the spotter.
Inverted rows
14 11 9
Push ups
20 20 15
By this point I was spent and i didn’t have time to do reverse crunches.
12/15/09
missed 2 workouts since i took the rest of the week off because of my groin. I went to squat and one my first warmup rep with 135 i knew my groin was still recovering so no squatting for this week as well. This groin pull is annoying as hell but i cant do anything about it so im going to just take a break from my program this week and play around with some exercises and workouts.
Today i just did chest, biceps and triceps
BB bench: 135x8 150x5 175x1 185x1 New PR!
DB bench: 50x8 60x6 70x4 New PR!
Tricep rope pulldowns: 95x6 90x7 90x6
Underhand tricep pulldowns: 70x10 80x8 90x6
Overhand tricep pushdowns: Forgot to record exactly what i did here
Cable straight bar curls: 60x12 80x10 90x8 100x8
12/17/09
Just some fooling around again since my groin still isn’t up to par.
Deadlift 135x8 165x5 185x5 195x3 205x3 215x1 225x1 NEW PR
Cable rows 105x8 135x8 140x8 150x6
Lat pulldown Didnt like these too much
90x10
135x5
125x5
Hyperextensions
35x15
I will get back to the gym on my program tomorrow. Was going to go today but i didn’t feel up to it. Tomorrow i will squat and see how i feel but i’m hoping to do 200x5x5. I am not sure if this will be possible and if ive lost any strength in 2-3 weeks but im hoping i havent and hopefully ill be able to complete the sets for squat. I will definitely try to use the perfect rep but because of the 5x5 program and adding weight im using heavier weights each workout and sometimes have to grind out reps. Also, i just got Flameout, so im excited to see how this works for me.
12/23/09
Workout B
Squat barx5 135x6
185x5x5
OH press barx5
65x5x5 Since i had to go with lighter weight i really focused on using the perfect rep.
Deadlifts 135x5
190x5
Pull ups
12 6 6
12/26/09
Workout A
Had to do bench first because no squat or power racks were open.
barx5 95x5 135x5
150x5x5 I was extremely happy about this considering last time i did this on bench i only got it for a complete 5 reps on the first 2 sets. I also felt like i had reps left in the tank after i was done, which is good.
Squat 135x5 165x5
190x2 Groin felt tight when i would go down to depth at this weight so i stopped. I also saw this as a perfect opportunity to try a widowmaker set.
I dropped the weight down to 135 and did 20 reps with it. I probably could have gone to even 150 and done 20 reps but since this was the first time i’ve ever done a 20 rep set of squats i thought it would be best to stick with 135, and now i understand why these are so hard. I really found it to be awesome and i am going to try to incorporate these into my training in the future.
Barbell rows
barx10 135x5 115x10 115x10
Ended workout here
Forgot date of this one
Workout B
Squat 135x5 165x5
190x5x5
OH press
75x5x5
Deadlift 135x5
195x5
Chin ups
10 8 7
One legged planks
3x30
Had to miss a workout because of new years eve and new years day. I’m just going to pick up today, i will post later about the workout
Missed a week and a day of working out due to a stomach virus. Supposed to test maxes this week and i still plan to do so but i feel that numbers will be lower than what they should be due to the stomach virus and weight loss
1/14/09
Even though i got sick and lost some weight i decided to test my maxes this week. Tested squat and bench today
Squat barx10 135x6 185x3 195x3 205x1 215x1 225x1 Couldn’t do any more weight. PR by 25lbs
Bench 115x6 135x7 155x1 175x1 Just got this. I think i may have been a little tired from the squats i’ve hit 185 for a single before i was sick.
I think i could have gotten more weight had i not have been sick the last week but there’s nothing i can do and im happy with the squat increase. i think i may have ended the program too early but i was getting a little tired of it to be honest.
Going to test deadlift max probably tuesday of next week. Hoping to get 235+
Deadlift max day
135x8 165x6 185x5 205x3 225x1 235x1 245x1 250xmiss 225x1; 245x1 is a PR by 20lbs
Hyperextensions 45x12 45x10 35x10
End of workout review:
GOALS
Weight 140 Not achieved, weight 132, clearly not eating enough
Squat 250x1 Not acheived, new max 225, PR by 25lbs
Bench 200x1 Not achieved, new max 185, PR by 25lbs
Deadlift 250x1 Not achieved, new max 245, PR by 45lbs
The PR’s are from last time i maxed out at the end of the previous program.
Overall, i dont think i gave this program enough time. Another month might have been better
Going to start the Texas Method on 1/26, tuesday of next week.
Basically, its a more advanced program for intermediate lifters with weekly progression instead of progression each workout.
I wanna stick with this for 3 months or so.
Current lifts: Squat 225x1
Bench: 185x1
deadlift: 245x1
Goals: Squat 275
Bench 205
Deadlift: 300 would be awesome to break 300, 55lbs isn’t a little amount but i think it is doable.
First day of workout, for some reason i was having a very off day. My lifts had to be light because they felt heavy and i just couldn’t get focused.
I didn’t complete the whole workout i left in the middle of it.
Bench: Had to do this first. Originally went to do 155x5x5 but had to go down to 135x5x5. Really bummed about this
Squat: had to go down from 185x5x5 to 175x5x5 and still felt heavy. Because my poor preformance was on both bench and squat i think it was just an off day. I’m also quite tired and for some reason my whole chest and front delts feel tight. Hopefully this wont happen again and it’s not the way i would have like to start off a new program.
Thursday, 1/28/10 Recovery day
Front squat
95x5 115x3
135x3x3
OH press
barx8
85x3x3
BB rows
115x5
135x3x3
Supersetted oblique side bends and behind the back wrist curls because i had extra time
Oblique side bends were done with a 45lb plate for 12 reps for all the 4 sets and the weight for the wrist curls was barx12 65x12 85x8 and 85x12
I then did some reverse wrist curls with the 45lb BB, not really sure but i did 3-4 sets to failure
Couldnt get to the gym saturday so i will be going later today
Had an awesome workout today
1/31/09
Had to bench first because no racks were open,
Bench: barx8 115x8 135x5 155x3 165x3 175x2 185x1
Squat: Barx18 135x8 175x5 195x3 205x2 215x3 Really happy about the heavy triple at 215, i grinded out the last rep
Deadlift: 135x8 185x5 225x3 Happy about this triple too
Im happy with all these lifts, it seems like i’ve already gotten stronger.
Another good workout
2/2/10
Squat 5x5
Barx8 135x8 165x5 185x5x5 The first 4 sets weren’t too difficult but the 5th one was a bit more challenging but nothing i couldn’t get
OH press
barx10 75x5x5
Rows 5x5
135x5x5
Weighted dips
3x5 with 25lbs
Weighted pullups
2x5 with 25lbs
1x3 with 10lbs
Had to do the dips and pullups a bit rushed. i’d say i only took 30 seconds between sets.
Thursday
2/4/10
Front Squat
barx8 95x5 135x3x3
Bench press
barx8 115x5 135x5
140x5x5
Rows
135x3x3
Did some OH press work at the end of this, just light stuff since this is recovery day
Also, i got chuck taylors so i’ve been using those, i like them for lifting but i couldn’t see walking in them