Join date: May 2010
Location: Minnesota, USA
Posts: 687
4/13
Finally, finally worked up the ambition to do some conditioning. Hill sprints, and I pick the day after squats haha. But, had I used that as an excuse, another week woulda gone by without any conditioning.
Bout 50 yards, 6 "sprints" (pretty frickin gassed at the top of the last couple)
Join date: May 2010
Location: Minnesota, USA
Posts: 687
4/20 Bench
255x5
285x3
320x1
350x1
365x3*
405x1*
335x1x4
Close grip
275x3x5
neutral grip chins
12x6
Tricep cables x 100
Face pulls x 100
*Huge PRs! Just kidding, I forgot to tell my spotter how to spot. He assisted the first rep at 365, which was not needed at all, so I did another, same thing. So I did a 3rd to make him work a bit. Decided fuck it, put on 405 and asked him to tell me how much he was taking off. He said "Its probly about 60/40". So I guess, my bench max is apparently 245, and this guy curled 160 spotting me. This dude weighed less than 160. I did not bother getting clarification here, cuz it doesnt matter. Anywho, it was my own fault.
Felt like a wasted day, and I haven't really benched too heavy lately (haven't gone past 355 since january), dunno what Im gonna do with bench, but I think something is gonna change.
Join date: May 2010
Location: Minnesota, USA
Posts: 687
Havent been logging lately cuz its been all boring rehab stuff. Messed up my shoulder pretty good, along with minor injuries to the other shoulder, and one forearm/elbow. I'm unable to do any kind of barbell squat, so I've been working on split squats with DBs with some result. (DOMs in the legs, anyways)
Upper body stuff, been focusing on my upper back, and finding a pressing motion thats comfortable. What I settled on is narrowing my grip up a touch, going false grip, and really tucking the shit out of my elbows. Started with floor press doing this, and today worked up to 345x1 on a full ROM bench, which was a great confidence boost, to get a decently heavy weight with a totally different setup, and still have that injury lurking. I will back/front squat as soon as the shoulder allows.
Also, I have another focus in my training, I'm doing the Tough Mudder next weekend. I haven't ran more than 2 miles in my life, and I was unaware the Tough Mudder is a frickin 10 mile run +obstacles. I've really let my conditioning slide, particularly long distance endurance (I do sprints and tire flips and stuff, but I fucking hate steady state cardio, and it shows)
Anywho, I think the bland rehab-only workouts are over, and I can start logging what I do again here (minus the 30 minute warmups)
Join date: May 2010
Location: Minnesota, USA
Posts: 687
5/12
Mile run, 30 min of shoulder warm-up, etc
Worked up to a comfortable 300x3 on bench, and 15-20 sets of T-Bar rows
The shoulder really doesnt like any kinda of reps, but I dont think its a great idea to just do singles all the time while rehabbing an injury. Ill have to do some more research.
Join date: May 2010
Location: Minnesota, USA
Posts: 687
Shoulder seems to be good enough for everything, my vacation is over, and my weight is down to where it needs to be. Time to figure out where my lifts are and get cracking.
6/20 Bench
225x5
255x5
285x5
315x3
265x5
bunch of chin ups
Felt strong on the first few sets, but started feeling weak and wobbly when I racked 315. 265 after that felt heavier than it has in a long, long time, and I felt like it'd be a waste of time to do anything else. I think more strength is there once I get back into the swing here. Gonna set my bench training max at 325 (Going into 5/3/1 again next week)
Join date: May 2010
Location: Minnesota, USA
Posts: 687
Squats
225x5
260x5
295x5
330x5
lots of weighted jumps and leg curls
330 is a weight I got for 8 just a couple months ago, before all this minor injury/busy/laziness. Can't complain too much with dropping a rep or two here. Going forward with a crappy 350 training max.
Join date: May 2010
Location: Minnesota, USA
Posts: 687
6/25
OHP
135x5
150x5
165x5
180x3
Bench
185x10
205x10
225x10
245x10
Wide grip pulls ups 8x5
3x10 each of face pulls and rope pull downs
I dont think I wanna do 5/3/1 for OHP, gonna have to decide what to do with my second upper body day. Im thinkin 5/3/1 bench with BBB and pull ups on one day, and something like incline, heavy rows, and other accessories the other.
Join date: May 2010
Location: Minnesota, USA
Posts: 687
6/29
Deads
225x3
265x3
305x3
345x3
385x3
425x3
Grip went out on the last one, thought I fixed that damn problem. Anyways, this was just a quick side workout pretty much, wasn't expecting to be at the gym at this time. Not sure I'm gonna go with 5/3/1 for deads or not, I kinda like squatting twice a week instead.
Join date: May 2010
Location: Minnesota, USA
Posts: 687
6/30
Bench
230x3
260x3
295x5
195x10x5
matched with chins
100 each face pulls and tricep ropes
No spot on the 295 set, woulda liked 6-8 here, but overall good day today. Going to start a fresh PR list at this bodyweight, so that set is still the first entry.
superset with
Skullcrushers, EZ curl bar
70x3
90x3
110x3
130x3
150x3
170x1
I really feel like my shoulders and triceps can OHP a lot more than what Im getting, but my form/core just sucks. I wobble around and my lower back gets sore from these. However 160x7 is a PR, let alone a PR at my dropped weight.
Also of note, yesterday and today were my first two days ever trying a pwo supplement (Or any supp other than creatine or why powder), I went with Surge Workout Fuel. I am definitely getting something out of it, but its hard to say how much, since my lifts have dropped lately due to vaca, weddings, booze, and laziness. I feel like I could kept going today, but it started to feel like I was reaggravating my shoulder. Only quit yesterday cuz I was out of time. Excited to see how this stuff works out in the long run.
Join date: May 2010
Location: Minnesota, USA
Posts: 687
7/5
Crappy Deadlift day
295x3
340x3
385x3
425x1
455x0
455x0
425 felt super light, so I was gonna try to get 2-4 with 455, and didnt even get one. Form was terrible, I wasnt back on my heels, shoulders were rolled too far forward, and I didnt pull slack out, although its not much <500#. Oh well.
7/6
Bench
210x5
245x5
275x10
Reverse Band (-135# at the bottom, maybe a few pounds off at lockout)
225x5
265x5
305x5
345x5
385x3x3
315x10
275x10
DB Flies 30s x 8x4
superset with
tricep rope pull downs 25x4
Didn't do any chins/rows, gonna have to add in a back/bi day.
I noticed since I've starting taking Surge, I have yet to have any kind of significant DOMS, at all. If that continues I may shake up my training program.
Join date: May 2010
Location: Minnesota, USA
Posts: 687
7/7
Back/Bi
Neutral Grip chins
BW x 5
BW+25 x 5
BW+30 x 5
BW+35 x 5
BW+40 x 5
BW+45 x 5
BW+50 x 5
EZ Bar preacher curls
20x10
40x10
60x10
80x10
90x5
Lat pulldowns superset with cable rows
5 sets of 10 each
Woke up, downed my Surge, and went to the gym. I just realized I hadnt eaten in about 18 hours, so its no wonder I felt/lifted like shit today. But, it's just kinda an extra day so whatevs. And now it is chow time.
Join date: May 2010
Location: Minnesota, USA
Posts: 687
7/12
Deads
275x5
315x5
355x12
Good mornings
light, 5 sets of 10
Leg Press, high and wide
5 sets of 10
100 Leg curls, 100 leg ext.
5+ set went for 12, coulda done 20 but my grip BLOWS. I dunno how 355x12 easy and 455x0 last week works, but hopefully the latter is the fluke. I'll find out next week on my 5/3/1+ day.
When I ordered some protein bars from BB.com, they sent some freebies, one of which was a packet of NOXplode, tried that today. Holy shit, I feel high (maybe shouldnt have mixed it with Surge). So its either that supp, the beard Im growing, or the Meshuggah that helped me finally have a good leg day.
Definitely not happy about losing so much on my bench, but thats how it goes. Did another set after 5/3/1 to set some PRs at this BW so I have something to break next cycle.
I am really liking reverse band, but Im not positive my set/rep plan is the best haha. I like the heavy sets of 1-3, and the higher rep stuff gives me a better upper body pump than anything else I've done.
Klokov press, these felt awesome on my healing shoulder, think I will add em in for warmups at least. Started to not feel so great at 135 though, so I stopped there.
Join date: May 2010
Location: Minnesota, USA
Posts: 687
Oh, almost forgot. I purposely skipped all back work today because my hammies are gonna need at least another day to recover, they are fucking toast. So tomorrow will be another back/bi/core day.
Join date: May 2010
Location: Minnesota, USA
Posts: 687
7/20
Smith machine back squats (yuck)
I dont even know the weights, and I dont plan on ever doing these again, so not even gonna bother logging the sets. First time ever in my gym, both squat racks were taken. One guy was doing deads in from of one with >225, and the other guy was doing these goofy rack pull/shrugs that just made me cringe. Maybe he knows somethin I dont.
I was short on time, so I couldnt wait for either of em, and hit up the Smith machine. I think they were actually harder than free squats, cuz I was forced slightly out of my groove, and unracking the bar by spinning it was kinda odd.
