What the… I forgot to post my DL workout! Damn, well, it was around three days ago, day before my bench day.
DL: 1 RM: 305
175x5
200x5
230x10
Can’t remember exactly what else I did, but I think I did…
Dips:10x3
Pull-Ups: 10x3
MP: Barx10
Shrugs: 55x10
Whatever.
Damn… forgot to post my workout yesterday.
MP: 60x3
70x3
80x9
20 Chin-Ups
20 Dips
DB Front Raises: 15x10, 20x10
DB Lateral Raises: 15x10, 20x10
DB Bent-Over Raises: 15x10, 20x10
Shrugs: 55x10
60x10
DL Day:
135x3
195x3
215x3
245x8
So… tired…
All DL reps are actually singles. The rest in between is only a couple of seconds though.
Bench Day: 1 RM: 165
Barx3
100x3
115x3
130x8*
Spotter freaking helped me just a little when it wasn’t even needed for about 3 or so reps. Thus I cut one.
10 Pull-Ups
BB Rows: 70x10
80x10
90x8
100x6
I was going to do dips, but I couldn’t find a dip station. Think they took it out. Gay…
Cycle 1: Squat Day
Barx10
145x5
165x3
185x8 (WTF)
10 Pull-Ups
Standing DB Rows:50x10
DB Lateral Raises: 20x10
DB Front Raises: 20x10
25x10
DB Bent-Over Raises: 20x10
What the… the last time I did squats was less than a week ago and my max was 175x8! Today I got 185x8! I attribute it to two factors: I of course pigged out, but I also included a bit over a cup of french vanilla coffee. Probably gave me a boost. I’d like to not rely on it. I HATE potential crutches. I don’t even use a belt. I’ll take it out next time. These 8 reps with 185 felt EASIER than 8 reps with 175 last week! Also, another potential reason for my dramatic increase in performance might have to do with the environment. I usually work out in a nicely aerated room with minimal humidity and odors. Today, however, due to a need for a specific ATM, I went to an underground gym a bit farther away. This gym had male and female hormones running wild with absolutely huge guys almost all around 200 lbs and pushing serious weight. Cramped, heavy lifting with the smell of sweat actually gives me huge bursts of energy. Think I’ll have to think about switching gyms. I’m at a college, so…
This boosts my 1RM from 220 to 230, which is great as I’ll start with a 1 RM of 230 next cycle… but I’m afriad today’s results were slightly artificial… Next time I’ll visit this gym with a shit ton of food but no coffee inside me… It kinda gave me a slight stomachache a bit earlier, too…
Good workout.
I did bench yesterday, but I decided to move my grip in because my wrist hurts like a motherfucker EVERY TIME I get within 20 lbs of my 1 RM. My forefinger is now just outside the smooth part of the bar. I didn’t know what numbers to work with, so I did what I could.
CG Bench: Barx10
95x5
115x10
135x5
10 Pull ups
20 Dips
Front Raises: 15,20x10
Lateral Raises: 15,20x10
Bent-Over Raises: 15x10
DB Shrugs: 55x10
60x10
CG Bench: Barx50 (For shits and giggles)
This was my workout today. I’ve decided to not do deloads. Time will tell if I made a mistake.
Squat: Cycle 2
Barx10
115x5
130x5
155x5
175x10
8 Pull-Ups
Leg-Press (Regular): 180x10, 270x10
Leg-Press (Wide): 180x10, 270x10
Must say I’m quite satisfied. On my 5,5,5 days, I intened to achieve 10 reps with the highest weight. On my 3,3,3 days, I intend to achieve 8 reps. and on my 5,3,1 days, I intend to achieve 6 reps with my highest weight. I haven’t stalled so far. But then again, I JUST started my second cycle. I would be so glad if I got through 8 cycles before I had to recalculate, but then again Wendler deloaded. We’ll see.
Man, It feels like a while since I did MP. Here we go.
MP: Cycle 1 for some reason: 65x5
75x5 (oops) was supposed to do 3
85x9 (Hell Yeah!)
25 pull-ups done in 4-5 sets
10 Chin-ups
Dips: 10, 17
Front Raises: 20x10
Lateral Raises: 20x10
Bent-Over Raises: 15x10 (Need more balls to get up to 20s)
DB Curls: 30x3
DB Shrugs: 55x10
Hyperextensions: BWx10
BW 10x10
I LOVE IT. I was going for 6 reps for the 85. Can’t believe I got 9. I think I’ll skip the 5,5,5 next workout and go straight to the 3,3,3.
Yesterday I did BP:
Barx5
95x5
100x5
115x3
125x12 (Awesome)
135x4 (wtf?)
20 dips
20 pull-ups
BB Curls: 55x10, 65x10
BB Lying Tricep Extensions: 55x10, 65x10
OA (One-Armed) DB Rows: 55x10
I have NO IDEA how I got 125x12. My previous record was 115x10. My calculated 1RM is now 170, but I’ll try 165 first and see if I can get 125x10. If I can, then I’ll go up to 170.
Today was Squats: Cycle 2
Barx10
115x5
140x3
165x3
185x8 (Nice)
BW 10x6 Dips
BW 10x6 Pull-Ups
BW 10x6 Chin-Ups
Front/Lateral/Bent-Over Raises: 20x10
25 Push-Ups
I just got my dip belt today, so I tried it out. I’m mad weak. Need to get at least 10 reps with 10 pounds on me. Also got my heavy gripper. (150 lbs) Maybe I’m just tired after working out or something, but I can’t even do ONE FREAKING REP??? Anyway, pleased with my progress in the gym. Next is MP.
MP: Cycle 2:
I skipped the 5,5,5 because of my stellar performance last time.
Barx5
65x3
75x3
85x10 (Improvement)
Pull-Ups: BWx10, BW 10x8, BWx6
Dips: BW 10x10, BWx12
Front/Lateral/Bent-Over Raises: 20x10
Hyperextensions: BWx10, BW 25x10
(Again, very pleased with this workout. I might even skip the next workout and go for 5,5,5 for Cycle 3. Frequency surely helps!
Next is DL.
Today was squats.
Squats: Barx10
135x5
155x5
175x3
195x6
Pull-Ups: BW 10x9
Dips: BW 15x10
I’ve made progress on everything, I think. Pretty good workout. If anyone’s still following this thread, could you tell me how I could help prevent the caving in of my knees when I squat? Its gets pretty bad in the last two reps when I go all out. Thanks.
Today was BP:
Barx10
95x5
110x5
125x13
So I guess the 125x12 I got last time wasn’t a fluke, despite a 4-day layoff from training.
Dips: BW 25x6
Pull-Ups: BW 25x2
Chin-Ups:BW 25x1
DB Shrugs: 55x10
60x10
OADB Rows: 55x10
60x10
DB Curls: 20x10
25x10
Next is DL.
Shit, I forgot to put my DL numbers up:
This was done around a week ago.
135x1x5
205x1x5
235x1x3
265x1x6
Don’t remember what else I did.
Imma start Cycle 2 right away.
DL: 135x5
185x5
215x5
245x10
Neck Harness: 25x10, 35x10
Dips: BW 35x6
Chin-Ups: BWx4
Front/Lateral/Bent-Over Rows: 20x10
Front Raises: 25x10
Yeah, Laterals were kinda too hard for me at that point.
Next is MP.
Yeah, slacked off for training for over a week. Forgot to post yesterday’s workout. Don’t know if I’ll work out today. Maybe if my brain’s fried. Got a huge test day after tomorrow. This time I brought my numbers way down and focused on keeping my knees out as much as possible. Was SO HARD.
Squat:
Barx10
95x10
115x10
135x10
155x5 (Damn)
I kind of stalled on the last rep of that set, it was much harder than I thought. I thought, however, that my leg muscles were firing a lot more, especially my quads. It might also have to do with the fact that the last time I did squats was 15 days ago. Anyways, hope these numbers go up soon. I’m not TOO disappointed, though.
10 dips
10 pull-ups
OADB Rows: 55x10
DB Shrugs: 55x10
Front/Lateral/Bent-Over Raises: 15x10
Front Raises: 20x10
I attempted to do laterals and bent overs with 20s, but I found my form very lacking, so I decided not to include that here. Looks like I’m solid with the 15s, though. Can’t wait until I master the 20s.
Nice. Finally in LA. Love the weather. Sun’s blazing hot, and the gym is HUGE. Its a 24 hour fitness, but whatever, its pretty decent with two squat racks.
Yesterday:
Squats: 65x10
95x10
115x10
135x10
155x10
DB curls: 25x10
DB Shrugs: 60x10
10 Pull-Ups
10 Hyperextensions
40x10 DB Presses
Today:
DB Presses:
40x10
45x10
47.5x10
52.5x10
55x9 (Barely got the last rep)
DB Military Press: 35x10
Front/Lateral/Bent-Over Raises: 17.5x10
BB Row: 95x10
Did some leg stretches. I’m tight as hell. I saw someone BP 225x15 and Incline BP 205x15 with a range of motion of about 6 inches. I was staring.
All right, I’ve decided to enter the gym everyday even if I just do one set of chin-ups and get out. I find that working out and showering afterwards makes make about 100x more productive after I leave. The extra muscle and fitness doesn’t hurt either. So my workout yesterday was:
Squats: Barx10
95x10
115x10
135x10 (Hamstrings were killing me, still are a little)
Chin-Ups: 5x4
Military Press: Barx10
65x10
Front/Lateral/Bent-Over Raises: 15x10
20x5
DB Shrugs: 55x10
Right now, I’m going to try to get my base strength back without overwhelming soreness, then begin again later on. Probably in a couple weeks. Once I can do 165x10 squats, 185x10 DL, 75x10 MP and 135x10 BP. I’ll incorporate cleans eventually once my muscles grow again.
Dunno how I did it, but here goes:
Pull-Ups: 6 Reps
Double Overhand DL:
Barx10
95x10
115x10
135x10 (3 second rest in between reps)
185x3 (Same)
205x3 (Same)
Regular Mixed Grip DL: 225x1
OADB Rows: 55x10
Farmer Walks: 75 for 10 feet? Grip was going.
Seated Low Rows: 60x6
MP: Barx10
Lateral Raises: 15x10,10,5,5,5,5
20x5,5
Bent-Over Raises: 15x10
10 Pull-Ups
10 Dips
BP:Barx10
95x10
115x10
135x5
Seated Low Row:
50x10
60x6
Front/Lateral/Bent-Over Raises: 15x10
Lateral raises: 20x10
Front Squats: Barx10
65x10
95x10
6 Pull-Ups
Upright Rows: 45x10, 65x10, 70x6
OADB Rows: 55x10
Need to work on Seated Low Rows. Dunno why I did front squats. Wanted to try it out. My wrists felt very weird. They felt strained but strong, and they didn’t hurt. Man, I need to get my bench to at least 135x10. I’ll do squats tomorrow. I just chickened out today. Want at least 185x10. 315x1 for deadlift. 135x1 for MP. Dunno when I’ll get there. I all depends on consistency. I don’t think I’ll do Wendler’s 5/3/1 yet. Want some sort of solid base before I get all technical.