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Weak Beginner's journey to 200 lbs
 

endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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!

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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...

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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)

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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

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endofallclarity
Level 1

Join date: Jun 2009
Posts: 229

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.

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