[quote]skimmy_jimmy wrote:
are you using any supplements? protein shakes, Surge?[/quote]
Just Surge. I did like to drink a protein shake with one scoop of Surge, as a meal, prior to working out. But I ran out of whey, and haven’t ordered more.
Infact, I ran out of Surge. :-/ But, I’m ordering more right now, so… yep.
Week 7, Friday.
Squat:
135x5
185x3
225x3
265x3
305x3
280x6
Bench:
135x3
160x3
185x3
230x2
205x5
Chins:
bwx3
bw +15x3
bw +25x3
bw +55x3
bw +35x6
Dips:
bw +40x2x8
PR on the squat, finally. I’m definitly good for more, too. The 280 for 6 was pretty grueling, though.
I progressed on my bench, despite still not getting my 3rd rep. Whatever, I guess I’ll just be working up to a max set of 2 on bench for friday… unless I get that third rep. 
I meant to do 205 for 6 on the last set, but my spotter thought I was asking for help on my last rep and lifted it up. I’m 99.9% sure I would’ve gotten it, though.
No grip work as my grip felt worked from the chins, and I was out of time. 
Week 8, Tuesday. (Shoulda been monday.)
Squat:
135x5
185x3
225x2
245x2
280x5x5
Military Press:
65x5
95x3
130x5x5
Row:
95x5
135x2
165x5x5
Barbell Holds (these hurt my arm):
350x23s
350x23s
I hurt myself, again. Arm wrestling, again. Did it friday night. Same thing as last time - shooting pain down the arm … etc. Except, it’s my other arm this time. The origin of the pain appears to be around my scapula. It hurt REAL BAD monday after I was throwing the football around with my g/f’s son. So bad, I didn’t go to the gym. No way could I have focused to even do squats.
However, I popped three motrin and hit the gym today. It didn’t hurt before I went, and was only a tad sore after getting back. It feels ok as of 1am.
The workout went great today. Lookin’ forward to friday!
Week 8, Thursday. (Late post.)
Weight: 175 (Yay. I’m eating enough.)
Deadlift:
135x5
225x3
275x3
340x5
Bench:
135x5
155x3
185x3x3
Chins:
bwx2
bw + 30x3x3
Squat:
185x3
225x2
255x3x3
Cuban Presses:
65x8
65x7
65x6
Wow. Deadlifting felt the easier today than it has in a while. I even held onto the bar after my fifth rep for a while, just for shits and giggles. No grip problems at all!
My arm wasn’t so sore, either.
Week 8, Saturday. (Late post.)
Squat:
135x5
185x3
225x3
270x3
310x3
285x5
Military Press:
95x5
110x3
125x3
155x3
135x6
Rows:
115x3
135x3
160x3
190x2
170x6
Dips:
bw +45x2x8
310, ass to fucking grass squat for 3! I’ll definitely get my three wheels next friday. I did, however, fail on my 6th rep of the last set… not sure what that means. Whatever.
The MP’s were tough. I cheated slightly on my second rep with a slight hip thrust… 
I got the first and third strict though, and the last set of 6 was no real problem.
The rows were hard, and these made my arm, and “armpit” sore. I was only able to get 2 at 190, the third rep went up about half way. The set of 6 was no problem. I’ll keep the weight the same next time. :-/
Monday’s gonna be rough, because I’m used to having two days rest after friday. Oh well.
Oh, I’m also taking three scoops of surge after training instead of two. Makes it easier to hit my 3500 calories for the day.
Week 9, Monday.
Squat:
135x5
185x3
225x2
250x2
285x2x5
285x3x3
Bench:
135x5
160x3
185x2
205x3x4
205x2x5
Chins:
bwx2
bw + 15x2
bw + 35x5x5
Missing reps. I was doing some serious goodmornings on my reps of my squats. I got worried about my bench, and perhaps didn’t push it as much as I should or could have. I noticed that getting a proper handoff, on my last set, helped a whole lot. I need one every time. :-/
Squat and bench weight will stay the same next time.
Week 9, Wednesday.
Deadlift:
135x5
225x3
275x3
345x5
Military Press:
95x3
115x3x3
Row:
115x3
145x3x3
Squat:
185x3
225x2
250x3x3
Cuban Presses;
70x3x6
Holy shit. I was so pumped to do my deads today it was insane. My heart was pounding like mad right before the last set; although it was probably the cup of coffee & Power Drive I drank that primarily caused it rather than excitement. I got 'em all, but my last rep must’ve had back rounding & I hitched it. Yuck. I locked it out though. I felt my grip starting to give a little bit, too. Guess I shouldn’t have skipped those barbell holds …
Cuban presses were rough, as they always are, but I got 'em. These just keep going up …
Week 9, Friday.
Weight: 176
Squat:
135x5
185x5
225x3
270x3
315x3 (!!!)
290x4 (???)
Bench:
135x3
160x3
185x3
235x2
205x6
Chins:
bwx3
bw +15x3
bw +25x3
bw +60x3
bw +40x6
Dips:
50x8
50x7
Barbell Holds:
365x15s
405x3s
Man. What a workout. Got complimented on my squat form by some huge dude; that was nice. The 315 was hard … but not as hard as I thought. The 290 was brutal for some reason. I failed on the fifth rep, and some dude ran over to try and “spot” me real quick.
I dunno what he thought he was going to do, but whatever. I almost started laughing as I saw him coming over and just dumped it on the pins, like I always do. He says to me, “Damn. I thought you were gonna blow your kneees out going down that low!” … Well, I appreciate your concern, sir.
I’m never gonna get that third rep on my bench. Maybe I’ll let the weight stay the same next time, and try and get it.
Chins were relatively easy. I wonder how far I’ll be able to take these on this program… +90 lbs would be fucking awesome. Even for a single.
I figured I need to do thoes barbell holds… put on 405 mostly for shits and giggles, and was surprised I was able to hold onto it. I’ll keep trying to hold onto 405 for these every time; then when I go to pull 405, it’ll be no problem.
All in all, great workout.
Week 10, Monday.
Squat:
135x5
185x3
225x1
250x1
285x3x5
285x2x4
Military Press:
65x5
95x3
135x5x5
Row:
135x3
170x4x5
170x4
Barbell Holds (these sucked today):
360x10s
405x0 (Couldn’t hold onto it. )
385x3s
315xaww screw it, I’m going home.
Shrug. Gettin’ tough. :-/ Rest times are getting a little long too …
Week 10, Wednesday.
Deadlift:
135x5
225x3
275x3
350x3
Bench:
135x5
155x3
190x3x3
Chins:
bwx2
bw +30x3x3
Front Squat:
135x3
185x3
Cuban Presses:
70x6
Missed my 3rd and fourth rep of the deadlift. I hithced on the 3rd rep. I also was rounding my back quite a bit according to my g/f.
I just felt like shit today. My arm was also hurting, mostly around my elbow and shoulder too.
I really didn’t feel like back squatting.
I did go to the gym particularly late that day (~9pm). Shrug.
Well, whatever. It’s still a double bodyweight deadlift for 3 reps.
Week 10, Thursday.
Double Post:
1x1
I could easily do a few more of these.
Week 10, Friday.
Squat:
135x5
185x5
225x3
270x3
320x3 All time PR!
290x5
Military Press:
95x5
110x3
130x3
160x0
160x0
155x0
Rows:
135x3
160x3
190x3
175x6
Dips:
bw +50x2x9
320 is the most I’ve ever squatted. It’s more than I’ve squatted 25 lbs heavier, so that’s way cool. It also felt a bit easier than last friday.
Unfortunately, my body simply said “screw you” trying to press 160. I rested 90 secs or so and tried again. Then 2 minutes, and tried 155. No go. I got to just slightly above forehead, and it started going the opposite way.
The 175 for 6 on the rows was cool: that’s my bodyweight (roughly)!
I suspect I may need a deload soon; it depends on how next week goes.
Week 11, Monday.
Squat:
185x3
225x2
250x1
285x3x5
285x2x4
Bench:
135x3
185x3
205x5x5
Chins:
bw + 15x2
bw + 40x5x5
I tried for the 5th rep on my 4th set of squats and failed. I didn’t even try for my 5th set.
I’m considering deloading.
Week 11, Wednesday.
Everything:
0x0
I took the day off. I was tired, and I was still sore from the workout on monday.
Feeling a little unmotivated. :-/
Week 11, Friday.
Squat:
135x5
185x3
225x3
270x3
325x3
290x5 (Didn’t try for sixth)
Bench:
135x3
160x3
185x3
240x0 (Spotter was groping the bar like it was a pair of tits)
240x1 (Spotter thought I was asking for help.)
210x5 (Failed on sixth)
Chins:
bwx3
bw +15x3
bw +25x3
bw +65x3
bw +45x6 (Barely)
Dips:
55x2x8
Ok. So I get the biggest guy in the gym to spot me, and his hands were all over the bar. He let the bar go, then regrabbed it, then let go, then grabbed it again and took weight off to “help” me lower it. So I just racked it.
My second spotter was my G/F, who I should’ve asked in the first place. She moved in to place her hands under the bar, as I was struggling, and I said “o no” in an attempt to communicate “No, do not help. I am going to make the lift” and she thought it meant “help.” Oh well.
Anyone else have spotter problems like this? Is it just me? Sigh.
Everything else went great. The last chinup of the last set was quite a grind, though.
Week 12, Monday. Official deload week.
Weight: 175
Squat:
135x5
185x3
225x2
250x1
285x2x5
285x4 (Failed on fifth)
Military Press:
65x5
95x3
140x4
140x5
140x3
Row:
135x3
175x3x5
This is going to be my last week on this program. I’m stalling on my squat, and I’m damn near stalling on everything else. I will attempt my scheduled 3rm PR’s this friday, and I will try a 355# deadlift for 5 on wednesday. I won’t squat wednesday.
Next week I’m starting madcows 5x5 with PR’s on the 4th week.
Spotting correctly is a rare talent. Knowing when/how and how much help is a science.
Week 12, Wednesday.
Slight change of plans.
Deadlift:
135x5
225x3
275x3
315x1
350x1
390x1 Delicious.
Chinups:
bwx17
Cuban presses:
70x3x6
I felt good, and wanted to keep volume a bit lower… so. I went for a 1rm deadlift. I really wanted to go for 405, but I don’t think my grip would’ve been able to handle it. The 390 was rough locking it out. I’m happy. 15 more lbs and I got a 4 wheel deadlift! I’ll have that in no time.
I’m dissapointed and happy with the chinups. 17 is a lot. However, I wanted 20, just because.
Week 12, Friday.
Squat:
135x5
185x3
225x3
270x3
330x3
Military Press:
95x3
115x3
125x3
160x1
Rows:
115x3
135x3
160x3
195x3
Dips:
80x5
90x5
Ah, 330 on the squat. It felt a bit easier than I expected, which is awesome. I’m really curious as to if I could squat 350 …
The MP was just god damned rough. My sticking point is right above my forehead; it felt like the bar was there forever. :-/ I dunno how I got 155 for 3. :-/
The rows … 195 just slammed right into my sternum. It felt great. 200 is a nice benchmark, 225 is even better. Soon … soon.
The dips felt great. I got a little psyched out feeling the 90 lbs off my belt, but … it was easier than I thought.
Starting a new 5x5 program today. It’s the one from Yahoo | Mail, Weather, Search, Politics, News, Finance, Sports & Videos
Weight: 173
Week 1, Monday.
Squat:
200x5
220x5
245x5
270x5
295x5
Bench:
140x5
155x5
170x5
185x5
210x5
Row:
115x5
125x5
140x5
155x5
175x5
Hyper Exts:
bwx8
bw + 20x8
Decline situps:
bwx10
bw + 10x10
bw + 10x8
I need to eat more. :-/