Squat:
45 10x
135 10x
225 5x
275 3x
315 1x
365 1x
405 0x Don’t want to spend too long whining. I’m kind of at a loss for words though. I’ve done 405 before
365 1x to depth, and I’ve done 365 for sets of 3. So I’m really just not even sure what to say about this.
365 0x I actually just got my stuff and started to leave, but I stopped myself halfway to my car.
Leg Press:
Worked up to a set of 10 with 5 plates per side.
Hyperextensions with 45lbs:
15
10
10
Decline situps:
Did 10 reps with a 25 then dropped the weight and immediately did 10 with bodyweight
Did 3 sets of that
Ab roller:
3 sets of 10
A couple old friends walked in that I hadn’t seen in ages. We’re going to start training together after work. Really excited about this, as they’re strong guys. So I was done, but I hung around just to shoot the shit while they lifted.
Pullups:
4 sets of 10 I had to do something while I was just hanging around.
Fat Bar Curls: (I think with 110lbs; I’m not sure how much the fat bar weighs)
10
8
6 Did these with one of my friends after he finished his main lifting. Had to cut bicep workout short though; gym was closing.
As a stat guy, I decided to gather up my main lift maxes and rep maxes. I calculated an estimated max for the rep maxes so they would be comparable to the one rep maxes.
Pretty clear where things are going well and where I need to figure things out.
[quote]panzerfaust wrote:
Cool graph man. I should start doing something similar to keep more scientific track of my progress, and maybe help recognise mistakes sooner!
I reckon you may need to reduce frequency, particularly for squatting…
Has your bodyweight remained constant over this graphed period?[/quote]
Na bodyweight has remained roughly constant around 200. Definitely reducing frequency of squatting like you said lol. You never really know until you try something though. It was an experience to say the least.
Doing a 12 week linear periodization cycle on all my major lifts à la Ed Coan/Doug Furnas/Kirk Karwoski
Bench:
45 10x
135 10x
185 5x
225 5x
265 8x
265 8x Top two sets for today. Felt easy enough.
Close Grip:
235 8x
235 8x
Incline:
225 7x
225 7x Too hard. I wasn’t really sure where to start the weights on close grip or incline, so I figured I may have been off. I’ll just adjust my numbers a little bit.
Dips:
20x BW
10x with 50lbs of chain
40x BW Well this is a record for me. I’m not sure it’s useful in any way for building strength though. I think I’ve moved well beyond the usefulness of bodyweight dips. I didn’t like the chains cuz they were noisy as fuck, but I’ll have to use weight from now on somehow. I’m sure there’s a dip belt there someplace; I just don’t know where it is.
Paused Close Grip Bench:
225 5x
225 5x
225 5x Last set was with my feet up
Standing Overhead Dumbbell Tricep Extension:
100 8x
100 6x
100 6x I was pretty spent even before the first set of these.
Progress update. Okay class get out your magnifying glasses. If you look very closely at the stomach region, you can start to see the very beginnings of shadows where “abs” are supposed to be.
Dips:
BW 40x I am gonna just buy my own dip belt from elitefts I think. These huge sets are kinda fun though. I think someday I’ll try doing 100 dips in two sets lol.
EZ Bar Curls:
110 8x
110 8x
Close Grip Bench:
185 10x
185 10x
Pull-ups (close supinated grip):
10x
10x
Superset Skullcrushers and Close Grip Bench:
110lbs 8x and 10x
110lbs 6x and 5x My triceps were obviously completely hosed at this point. No reason to keep going.
Squat:
45 10x
135 10x
225 5x
275 5x
315 5x
315 5x Well those two sets were supposed to be for 8. Guess I’ll have to drop down a bit next week /facepalm
Leg Press:
5pps 8x
5pps 8x
Leg Curls:
2 sets of 10
Hyperextensions:
45 10x
45 10x
45 10x I might should increase the weight I’m holding on these. Maybe I’ll try using a dumbell next time.
Bench:
45 10x
135 10x
185 5x
225 5x
275 8x
275 7x Fuck! Somehow during that set I lost my grip on the bar with my right hand just a little bit. Like it came out kind of in my fingers instead of being all the way back in my hand. Not sure if that makes sense; first time I’ve ever encountered that. May have cost me that last rep, who knows? Still not too shabby.
Paused Close Grip Bench:
225 7x
225 6x Key word paused. This was pretty fuckin tough after bench lol. Also, I can’t decide whether I want to do all my close grip benching paused or not.
Incline:
205 7x
205 8x Bullshitted with gym mates for several minutes. That kind of rest time is always good for an extra rep! This workout has been tougher than last week though. I am definitely a lot more spent after flat bench this time.
Dips: First time with my new EliteFTS dip belt! Huzzah!
45lbs 10x
70lbs 10x
90lbs 10x Say what you want about my other lifts, but I’m fucking good at dips. Almost makes me want to do them first just to see what I could manage. Let me know when they add the weighted dip as the fourth lift in a powerlifting meet okay?
Standing Overhead Dumbbell Tricep Extension:
85 8x
75 10x
75 10x
95 10x On this last set I flared my elbows out more and did them that way as opposed to keeping my elbows more forward. Not sure which way is correct, but as you can see flaring them out more is way easier.
Did two sets of 10 on decline situps with a 25 and two sets of 10 with the ab roller.
Here is me doing snatch grip deads with 315 off of 3" blocks for 15 reps. These are done double overhand grip, not hook grip, and no straps. You can see on the last few reps I do the classic thing where you look at your hands as if you can’t understand why they’re not holding onto things.
[quote]csulli wrote:
Here is me doing 315 off of 3" blocks for 15 reps. These are done double overhand grip, not hook grip, and no straps. You can see on the last few reps I do the classic thing where you look at your hands as if you can’t understand why they’re not holding onto things.[/quote]
I am not seeing a video, dude.
Edit: never mind, the video is in hyper-speed mode though. haha
[quote]csulli wrote:
Here is me doing 315 off of 3" blocks for 15 reps. These are done double overhand grip, not hook grip, and no straps. You can see on the last few reps I do the classic thing where you look at your hands as if you can’t understand why they’re not holding onto things.[/quote]
I am not seeing a video, dude.
Edit: never mind[/quote]
I wasn’t either lol. The videos take a little time to actually go through after the post hits. Also it looks like it’s going at super fast speed lol! Weird.
Okay, I was then informed that the deadlift challenge was supposed to be snatch grip deads off a 4" block using straps. So I did a second set of it, this time using straps, and from 1" higher. I don’t think I could have done 405, but this wasn’t too hard.
Press:
45 10x
95 5x
145 8x
145 8x For some reason my front delts were in intense pain from this point forward.
Wide Grip Bench:
185 10x
185 10x
Close Grip Declines:
225 5x
225 8x
Side Raises:
30’s 10x
30’s 10x
Cross Body Hammer Curls:
45’s 10x
45’s 10x
Seated Curls:
40’s 10x These hurt shoulders too much.
Preacher Curls:
80 8x
80 10x
Dips:
45 10x
45 10x My shoulders were in way too much pain to do these, but I would have looked like an idiot if I brought a dip belt and didn’t use it. So I at least did some.
I got a miniband at home, so I’ve started doing band pullaparts just whenever and also some shoulder dislocations. Hopefully that will help them some.
Since my squats suck I decided to supplement the log with a bonus post!
I call this segment:
“Cooking with Chris”
Today I’ll show you how to make one of my very favorite dishes that’s high in protein and like everything I “cook”, it’s quick and easy to make! I call it: “Chili, rice, and tuna”
Ingredients:
A box of 5-minute rice (the kind that is impossibly white)
2 cans of Campbell’s Chunky Roadhouse Chili (I am not sponsored by Campbell’s; other chilis are available)
2 cans of tuna
First boil 2 cups of water in a decent sized pot.
Once the water is boiling, remove from heat and add 2 cups of rice. Stir it in a bit.
Leave sitting for 5 minutes until the rice has absorbed all the water.
Dump in both cans of chili and both cans of tuna.
Scoop out half of the contents of the pot and microwave for 1 minute (because the chili and tuna won’t be hot)
Voila! You’re ready to eat, and you still have half for later!
Close Grip:
255 5x
255 5x No pause this time. Widened my close grip a bit. Couple finger widths outside the smooth instead of on it.
Incline:
225 5x
225 4x
225 4x Did a punishment set. Maybe I just wasn’t focused I dunno. Weird how I did 2 sets of 7 with this weight a couple weeks ago. W/e who gives a shit about incline.
Dips:
45 5x
90 5x
135 4x Blast! I was really hoping for 5. I struggled with my arms halfway to lockout for like a full half minute lol.
135 4x
45 15x
Tricep Death: The idea was to do close grips to almost failure, add a board and do the same, then with 2 board, then 3, then 4. We had 3 guys, so it was the perfect time to try it (guy to spot and guy to do boards), but it ended up just being a huge fail lol. Big Steve was the only one who even fucking got to the 4 board. I guess our triceps were too fried. Also we used a shit load too much weight.
225 5x
225 3x 1 board
225 2x 2 board
225 1x 3 board
225 0x 4 board Well to hell with that.
From here I just started doing random stuff and screwing around.
