First Log I’ve ever done. I’m doing this for mainly two reasons.
- I want my work to be critiqued by veterans in the iron game.
- Track my progress (obviously)
Current stats(5-16-10):
Age 19
height: 5’10"
weight: 175-180
Bench Press: 185x8 ( weak sauce)
squat: 300x10
DL: 365x5
My goals:
squat: 405x4-5
DL: 500
Bench: 315x3
Dunk a basketball and have a six-pack.
bodyweight is just a means to an end for my goals
Been doin an upper/lower split for the last 6 weeks or so. Beginning tommorow, i will be doing heavy full-body workouts with compound movements. Reading Alpha’s log has really inspired me to get my strenght and conditioning to the next level.
I’m goin to recomp as much as I can till progress stagnates and then choose to “bulk” or “cut” from there.
For Tommorow’s workout I am planning on:
Flat DB BP 5x5
Deadlifts, work up to some heavy weight for multiple sets(as many as i feel i can do effectively)
heavy shrugs
abs
critique?
5/17/10
Flat DB BP
80x5
90x4 (PR is 7)
85x3
75’sx6
Deadlifts
225x3
275x3
315x3
365x7(+2 rep PR)
405xfail (just too tired, PR is 1 with this weight)
Cable rows
200x5
180x10
shrugs
ab wheel
Bench is embarassingly weak. But I haven’t done DB’s in a while and I expect to gain quickly in these
5/18/10
depth jumps onto a box-worked up to the highest plyo box plus 3 45 lb plates and 1 35 lb plate.
Dips
BWx10
BW+25x5
BW+45x5
BW+70x6x3x3
Hammer Strength V squats
worked up to 2 sets of 365x8
attempted military press but back pain was unbareable.
Preacher curls
70x10
80x10x8x5
I dont know how i hurt my mid-upper spine area with dips but i did it. i expect that the pain will pass quickly enough for me to have a good session thursday
5/19/10
flat db bench press
warm-up
75’sx5
90’sx5,3
80’sx5
dead-hang to sternum chin-ups
bwx5
bw+25x5,5
bwx5
seated barbell military press
worked up to 125x7
cable crunches 3x12 supersetted with,
cable shrugs 3x12
12 minutes of jumping rope
5/22/10
squat
135x3
185x3
225x3
275x3
315x2
335x4
flat barbell bench
135x5
155x3
185x3
205x4
195x4
leg press worked up to 7 plates a side for 6
preacher curls
70x10
90x6,4
80x5
HS Shoulder press machine
worked up to 2 plates a side for 6, then 4
1-1.5 mile run
5/24/10
Flat DB Bench press
warmup
75’sx5
90’sx5(just barely missed 6, will get 6 on thursday),3
80’sx6(easy)
BB bench
135x22
Deadlift
315x3
365x1
405x3(+2 rep PR)
Cable rows
200x5,5,5
seated military press
125x10,5
95x10
curls
ab wheel
~1mile run
depth jumps onto a box
worked up to 3 45 lb plates, 1 35 lb plate, and 1 25 lb plate on top of the highest plyo box
Dips
bwx5
+25x3
+45x3
+80x4
strip set;70x3,45x5,25x5,bwx8
dead-hang to sternum chin-ups
bwx5
+25x6,5
bwx6
rows
reverse db flies
nosebreakers
70x10,8
flat DB bench press
warm-up
90’sx6,4
BB Incline
155x6,4,5?(didn’t have a spotter on the last one but i was feeling good)
BB curls
105x4
95x5
DB curls
nosebreakers
10 minutes of jump rope
deadlifts
135x8
225x3
315x1,1
365x1
405x3(just missed 4 at lockout, will get 4-5 next thursday)
lat pull-downs
200x6,6,4
DB row
100x6,6,6 each arm
shrugs
95’sx15,15,15
upright rows
52.5’sx12,10,8
decided against full-body training after reading around the website. I am going to be following the Max-ot program utilized by skip lacour and jeff willet. It focuses on heavy compound movements and is extremely simple and i believe that this coupled with an increase in calories is really going to take me a long ways in these coming months. the only difference is that i will use higher rep ranges for muscle groups like traps and abs than what they suggest. other than that, heavy weight, here i come
Hey man, I’m starting MAX-OT in a week or so after I’m done deloading. It sounds like a pretty solid program. I’ll be following you’re progress, good luck!
flat DB BP
warm-up
95’sx4
90’sx4
85’sx5
Incline
160x4
155x4,3
HS Incline
4platesx6,4,4
hanging leg raises(feet to eye level)
bwx6,6,6
cable crunches
pretty good workout, first time i’ve used the 95’s. I should have waited longer before doing another chest workout though. I’m confident that a full week of rest and increased calories will yield 5 good reps with the 95’s next monday. I’ll prolly do legs tommorow. BW still in the 177-178 range
lying leg curls
3x20, I tried to use as quick a turnaround as possible to “feel” the hammies
GHR
BWx5,4,3
front squats
225x4,4
Hammer strength v-squats
4 plates a side for 4,4
seated calve raises
4x10
great workout. Realizing what my goals really are helped me to set up a good workout today. My structural flaws include, naturally wide hips/waist, narrow clavicle, and APT. starting my workout with hammies is going to help me straighten my APT and draw less attention to this area.
Arms tommorow
BB curls
worked up to
105x5(PR)
95x5,4
dips
worked up to
bw+80x5(PR, left one in the tank i think),3 and 1/2
alt. db curls
50’sx6
45’sx6,5
EZ bar nosebreakers
80x6,4,4
arms at side db wrist curls
35’sx12,12,12,12
Great workout, 2 solid PR’s
seated BB military press
135x5(PR),4
125x5
HS Shoulder press
235x3
225x4
strict seated DB lateral raises
20’sx12,12,10,10
10 minutes jumping rope
deadlifts
405x4 PR
lat pull-downs
200x6,5,4
one-arm rows
110x5
100x5
10 pull-ups
upright rows
2 sets of 10 with the 55’s
played pick-up bball for 2 hours. managed to touch rim after over an hour of playing. I’m really excited to see how getting my bw up in the 205-210 range is going to affect my jumping. for the positive i believe.
BW was 179.4 this morning. I’d like to hit 205-210 by next spring
flat DB bench press
95’sx5(PR),3
85’sx5
incline barbell bench press
160x5,5,4+assisted last rep(heavily assisted that is)
HS incline
225x5,4,4
hanging leg raises to eye level
bwx8,6,6
cable crunches
85x12,12
lying leg curls
3x20
GHR
BWx5,5,4
front squats
warm-up
225x6
235x6(PR)
240x3(missed fourth, could have sacrificed form and got it but i wouldn’t have been hitting my quads that way)
HS V-squat
4plates a sidex6,6(easy, wanted to do more but a lady at the gym wanted to use the machine)
seated calve raises 3 sets
standing machine calve raises 2 sets
curls
105x7PR,3
95x6
dips
BWx10
+25x5
+45x5
+80x6PR,4
alt. DB curls
50’sx6,6,6
nosebreakers
80x8PR(at this point in my workout),7
tricep pushdowns 2 sets
db forearms curl 4x12