[quote]TheDudeAbides wrote:
FightingScott wrote:
TheDudeAbides wrote:
FightingScott wrote:
If you worked out 4 days a week, then you would Deadlift every 7 days. You also squat, bench, and military every 7 days.
If you work out 3 days a week, you deadlift every 10. You also squat, bench, and military every 10.
Somethings not quite right about that. If I train M,W,F, then that is only seven days between exercises. The 4 day cycle would be M,W,F,M repeat which would be about 10 days.
Squat - Nov 24
Bench - Nov 26
Dead - Nov 28
Military - Dec 1
Squat - Dec 3
Bench - Dec 5
There are 10 days between November 24th and December 3rd.
No disagreement there. After you pointed out originally that it would be 10 days between workouts, I decided to the 5 week wave or whatever its called. I’m just going to squat, bench, and deadlift this round.[/quote]
Ahhh…
You know, you don’t have to Military Press. You can do any other press. Incline, 2-Board, 3-Board. But do whatever you wanna.
No disagreement there. After you pointed out originally that it would be 10 days between workouts, I decided to the 5 week wave or whatever its called. I’m just going to squat, bench, and deadlift this round.
Ahhh…
You know, you don’t have to Military Press. You can do any other press. Incline, 2-Board, 3-Board. But do whatever you wanna. [/quote]
ANOTHER reason to buy the book.
Thanks Scott, those are all good suggestions. I’ve been pondering whether to do military press or not. I think I might add military or incline in as an accessory exercise on bench day.
Starting today i will do the bodybuilder template same as in the book for the next 2 weeks. So if you wanna pu the template. Just look in my log!![/quote]
bw = 245 < x < 250
Crap workout, or at least less than desirable results. Several reasons: too high of a starting max, off day/workout, still recovering from Monday’s workout, didn’t have coffee at all today, or some other lame reason.
I will keep going as planned. If I had to decrease for the next cycle then so be it.
deadlift
2x5x135
2x3x225
1x5x275 belt
1x5x295
0x5x310
3x8x185
leg raises
3x12xbw
20 minutes of uphill walking
Crap. Just plain crap. I was completely pulling with my lower back and quads - not sure why. I had no mental connection pulling with my posterior. Not sure why.
On top of that I tweaked my lower back. I used the belt on the last because something didn’t feel quite right after the second set.
Excuses for not doing better: worked out in the morning, when I usually go in the evening; went before breakfast so less than ideal energy, or still recovering from Monday. Seriously, Monday was a killer workout. Just crap.
After making an obvious mistake of starting too high (even though I was somewhat conservative), I’m going to restart the whole thing next week with much lower maxes.
bench - 235
squat - 295
deadlift - 350
This is just frustrating to start over, but I want the best long term gains. Makes me mad.
back squat
2x10x135
2x5x225
1x5x235
1x5x255 belt
1x12x265 no belt
5x10x155
leg curl
5x10x125
25 minutes of walking uphill
bw = 251 (clothes)
Whew. I am bushed. Even though everything was 20 lbs lighter than last week (adjusted starting max), it may have been more difficult. I started to get a little light headed during the last set of 265. May have ‘overdosed’ on mini-thins. I usually take one 30 minutes before training. Today I ended up taking two within an hour before training. Still feeling lightheaded.
My legs are toast. If anyone is doubting the difficulty of squatting half your max … well just try it.
The weight felt heavier than last week, but that was all mental. I didn’t psyche myself out like I usually do.
deadlift, no belt
warm-up
5x265
5x280
10x295(last 5 w/ straps)(PR?)
5x8x175 (done quickly)
leg raise
5x12xbw
bw = 252
AWESOME workout! I had trying to analyze my last failed dl workout from last week. The more I thought about my form, the more I am convinced that I was SLDLing it.
Anyway, I’m happy.
This workout should have been Friday, but my son had a Christmas party. No problem, I’ll go Saturday. Saturday I ended up letting my wife sleep in, then we went Christmas shopping. Ok scrap that. Sunday was packed because of church, then a youth group party …
Rest of week schedule
Wed - Squat
Fri - Bench
Sat - Deadlift
and that will get me back on track to where I started. No it does not matter, I’m just anal like that.
back squat
3x255
3x265 belt
10x285 no belt
5x10x160
lying leg curl
5x10x130
bw = 252
Wow. I.am.bushed. The core work was not bad at all. I felt really good. The accessory work had me gasping. The good thing is that I was able to really work on my depth with the lighter weight. My lower back had a nice pump going as well. Really puckered by the time I got to leg curls.
Surprisingly I felt fine from Monday’s DL session.
Still a busy weekend ahead:
Friday: bench then Christmas party
Saturday: deadlift again then birthday party
Sunday: oldest son’s 6th birthday - he’s getting Lego Star Wars for the Wii, I might be more excited than him.
I should also mention that I have a nice ringing in my right. Direct correlation to my workout. Must have been some high pressure going on in my head for those heavy reps.
I’m bushed, but happy with the results. Had to combine the two because of scheduling. The deadlifts were not hard by any means. I also combined the two workouts to get back on the schedule of MWF.
