Get some videos up of your deadlift and we’ll see what the problem is man
Were you talking about squats or deadlifts? Both is probably a good idea. I’ll see what I can do. Sigh… I think I finally hit a relative plateau. I pigged out before I trained and everything. Today was BP;
BP:
110x10x4
110x9
(5 min rest)
110x10x3
110x9
110x5
BB Rows:
110x4
110x3x9
(Superset)
I guess this means I’ll have to stick with 110 next week until I get 10x10 again. My chest is small, but I’ll see if I plateau for the MP, which is my weakest lift. Next time will be my deadlift. I’ll see if I can take a video. Also, my quads weren’t very sore today. I guess this means I need to push myself a little harder? I’ll take a video of my squat next week.
Sorry guys, I didn’t take a video. Instead of the usual 5 pound increase, I decided to raise it by 10 pounds to 200. Yesterday I did DLs.
DLs: 200x25
Shrugs:
55x10
60x10
65x10
Incline Flys:
25x10
30x10
This is me posting the day after, but I’m not sore at all. Maybe it’s because I took a major long bath last night and my muscles relaxed. I’m still maintaining at 154.6 pounds. Glad it hasn’t really gone down. I need to bump it up, though. Next time I’ll raise my poundages by another 15 pounds just in case. Next time is MP. I’ll prolly do them tomorrow.
You’re not getting sore because your muscles are adapting to the demand you are placing on them. It’s a good thing. It doesn’t mean the workout was not good. Just keep asking a bit more of them each workout… adding reps/weight when you can.
Yeah, I was kinda thinking that too. I remember Arnold talking about it in his encyclopedia. I did MPs today.
MP:
65x10,10,10,10,10,8
One-Armed Lateral Raises:
13.5x25,20,15,10,5
(Each arm, obviously
Wow, I really need to work on my triceps. They were the weak point and the reason why I switched to Lateral Raises. I might do close-grip presses, because Tate said that Skullcrushers aren’t very helpful because they don’t mimic the pressing movement very well, like flys won’t help you’re bench. Delts were literally burning up after this. I’ll do squats tomorrow.
Well… Today was supposed to be my squat day, but I’ve got a big test tomorrow so i didn’t wanna be too trashed, so it turned into basically an arm day, which I haven’t done in quite a few months.
Weighted Pull-Ups: BW 10x5x5
Weighted Dips: BW 25x5x5
(Supersetted)
CGBP:
65x10
95x10
115x7
135x2
DB Curls:
25x10
30x4
DB Reverse Curls:
15x10
20x3
DB Hammer Curls:
20x7
Will definitely do squats after tomorrow’s test, after gorging myself, of course. I never get nauseous, thankfully.
Today was squats.
WS Squats:
Barx5
115x10x10
There was this guy who worked in with me. He looked like he was in his late 20s. He said his max was like 430 squat, which I believed because he did 315x6 with pretty good form. He said he’d been working out for 2 years. I was thinking bullshit. He prolly did something else in the past or “seriously” started 2 years ago. Anyways, I was really happy with today.
Okay, eating a salad with my lunch was a bad idea. It just killed my appetite although I wasn’t full. I also mistakenly slept all night with all my lights on. Didn’t feel rested at all in the morning. Today was bench day.
BP
110x10x4
110x7
BB Rows: 110x3x5
(Superset)
Bent-Over Raises:
20x10x5
25x10x2
Front Raises: 25x10x3
Incline Flys: 25x10x3
WG Pull-Ups: 6 reps
Sorry all, its been two weeks since my last post. I had a hectic schedule with like 4 exams in one week. I decided to try DeFranco’s Westside for Skinny Bastards program, since I’m skinny and all. I started with a lower body workout. Max Effort
Squat:
Barx10
115x10
135x8
155x6
175x5
185x5 (PR) I think…
One-Legged Leg Press:
50x10x3 (This shit is much harder than it seems.)
Romanian DLs:
115x10x3
Yeah, legs were completely trashed afterwards. There are multiple ways to get sore, but they all require very high intensity. Next time I’ll do Upper Body Max Day.
Okay, so my legs were completely trashed for days and just healed. Today was Max-Effort Upper Body Day.
BP:
95x20
105x10
115x10
125x6
135x5 (Should’ve done one more set)
DB BP:
40x10x4
BB Row:
75x15,10,5
One-Armed DB Row:
50x10x2
Reverse Flys:
15x15x3
Hanging Leg Raises: 10x2
I decided to cut-out Hanging Leg Raises, and instead do some ab wheel work when I can. My legs were starting to kill me on the BB Row. Wasn’t able to do those for multiple reps. One-Armed DB Rows ftw!
Damn… Can’t believe it’s been almost three months since I posted here! My bad guys… I decided to do legs.
Warn-Up: 6 Pull-Ups
Squats: Barx10
Squats:
95x10
115x10
135x10
155x6
Romanian Deadlifts:
135x4,6,6
T-Bar Rows:
45x10x2
55x10
65x2
Legs were sore, so although I was going to do DLs, I decided not to. I did BP.
Warn-Up: 6 Pull-Ups
Barx3
95x5
Work Sets:
115x5
130x5
150x5
Assistance:
Pull Ups: 5x3
DB Shrugs:
55x10
60x10
65x10
Dips: 10x3
DB Rows:
55x10
60x10
65x10 (Minor Cheating on Right Side)
Ugh, I calculated that my 1RM for bench press is 175 because I can do 5 reps with 150. I should definitely go back down. I’m hoping my numbers would skyrocket as I JUST got back into training. Anyways, here’s hoping for sore triceps and chest tomorrow!
Well, my body quit being sore a couple days ago, so I went to the gym to do DLs.
DL:
170x1x5
200x1x5
225x1x8
As, you can see, my sets aren’t continuous. They’re more like an extended stop and go. I don’t trust my form to hold at all for higher-rep DLs. I wore converses today as opposed to running shoes because they have hard soles. I actually can’t really feel a difference. There’s more stress on my joints, but I guess it’s more stable. At least Wendler and Tate says so. No idea. Damn it, I’m such a beginner…
Assistance:
Dips: 10, 10, 9
Pull-Ups: 5x3
Shrugs: 135x8 (Grip was fried)
I gave up assistance work because DLs totally drained me.
Warm-Up:
Dips: 10
BP: Barx10
Work Sets:
100x5
115x5
130x10
Dips:10x3
Pull-Ups: 10, 6, 5
DB Shrugs: 70x10, 75x6, 75x10
One-Armed DB Row: 60x10 (Grip Problems again)
Hmm, my ass was sore today, but not enough to hinder walking, biking, or lifting, thankfully. Hopefully it clears up by tomorrow because I might squat. Or I might just hang out with friends and play tennis. Either way seems great.
SO FUCKING HOT TODAY! And supposed to be hotter tomorrow! On the upside, I got my first legit, part-time job today. Cashier. Kinda looking forward to it I guess? Today was squat day.
Squat:
125x5
145x5
165x12
Dips: 10x5
Pull-Ups: 24 reps done in way too many sets
DB Rows: 60x10x3
DB Shrugs: 70x6 (grip)
So my calculated 1RM is 230, which is basically my lifetime max. My training max is 210, so I’m upping the numbers by about 10 pounds each. FUN.
Oh man, I totally forgot! My neck harness arrived in the mail yesterday! I tried it out in the gym today, I probably got lots of stares, but I didn’t look around and did them in a dinky little corner. I banged out 10 reps with 45 lbs on the thing. Not bad. I’m pretty sure higher reps are needed. And something was mad strange. In the box that arrived, i also got a free autographed book by dave tate called Under The Bar! Great book, and im so psyched that its signed! Thanks, Dave!
Fuck. I had recently lost my motivation to work out completely. It has spontaneously come back after doing less than stellar on a test. I can’t go wrong with 5/3/1. So here we go again. Btw, getting to 200lbs has taken a backseat to a quest for decent power first. After I reach a 135 MP, 225 BP, 315 Squat, 405 DL, then we’ll start talking. On the other hand, some extra muscle would hurt to further those goals.
I’m going to get mad lazy, so some exercises may be out of order.
Military Press:
1 RM: 100. Working Max: 90
Barx5
55x5
65x5
75x10
I bring my hands literally to the smooth part.
Dips: 10, 15, 6
Pull-Ups: 10, 10, 5
DB Press: 40x10
BB Row: 95x5,5,3
Barx20
DB Shrugs: 55x10
60x10
65x10
Pigged out before I did this: Burger, fries, sloppy joe’s, chicken, cornbread, pumpkin pie, coke.
Squat:
Barx10
115x5
135x5
155x13 (Sweet)
Bent-Over Raises: 12.5x15
15x10,10
Front Raises: 15x10,10
Arrgh… over-estimated my Bench by 10 pounds.
1 RM: 175 lbs
95x5x3
100x5
115x5
130x9 (Wrist started hurting like a motherfucker)
Pull-Ups: 10x2
I’ve calculated that my max is 165 based on Wendler’s calculations. I’ll do 3,3,3, next time using that as my max.
Squat Day: Cycle 1
Calculated 1 RM: 220
135x3
160x3
175x8 (Pleasantly surprised)
DB Bent-Over Raises: 15x10
DB Lateral Raises: 15x10
DB Front Raises: 15x10
25 Push-Ups
10 Pull-Ups
10 Dips
DB Shrugs: 55x10
60x10