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2008/11/28, 07:31 PM
Each week I'll post the routine and goals and then I'll tell you how I did on them days.
I'm a intermediate lifter and have only been back on barbell squat for 3 weeks even though my hack sled and plate loaded front squats got big I'm not stupid enough to jump fast on the barbell knowing I have to get my balance down with stabilization. I hate the leg press didn't use it much.
I've been in the gym for 3.5 years now but injured bad for the 1st year but did what I could.
I stalled on splits so I went with a 5x5 but not starting 4 weeks under max I started at the max and continued until all lifts stalled so at that point I tweaked it as it is now and has been for sometime until tweaks are needed again.
I'm just trying to get stronger and not out to set any records nor compete!
Current Lifts
Squat 250x3
Deadlift 340x1
Bench 250x1
Next Weeks Goals
-------------
Monday
-------------
Squat Pauses
Reps & Weight
5x5 60% of 1rm = 160
-------------
Bench Pauses
Reps & Weight
5x5 60% of 1rm = 150
-------------
Deadlift From A Deficit
Reps & Weight
5 - 225
5 - 265
3 - 305
3 - 305
------------------------------------------------------------------
Assistance:3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs
------------------------------------------------------------------
-----------------
Wednesday
-----------------
Standing Arnold's
Reps & Weight
5 - 40x2 = 80
5 - 45x2 = 90
5 - 55x2 = 110
5 - 65x2 = 130 With Push Press
3 - 75x2 = 150 With Push Press
-------------------------------------------
Hammer Rows
Reps & Weight
5 - 140
5 - 180
5 - 210
5 - 245
3 - 280
------------------------------------------------------------------
Assistance: 3x Chin- Ups, 3x8 Shrugs & 3x8 Facepulls
------------------------------------------------------------------
-------------
Friday
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Squat
Reps & Weight
5 - 135
5 - 165
5 - 195
5 - 230
3 - 260
---------------------------------------
Bench
Reps & Weight
5 - 135
5 - 165
5 - 195
3 - 230
1 - 260
---------------------------------------
-----------------------------------------------------------------------
Assistance: 3x8 Good Mornings,3x8 Close Grip Bench, 3x8 Tri's & 3x Abs
-----------------------------------------------------------------------
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Knock-Um Down & Keep-Um Down!
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2008/11/28, 08:40 PM
I use chalk and wrist wraps not straps on deadlifts.
I use chalk and wrist wraps on bench.
When the time comes I will use knee wraps squatting as I did on the sled and plate loaded front.
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Knock-Um Down & Keep-Um Down!
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2008/11/29, 12:18 AM
I wish we had a edit button!
Anyway I wanted to state that I started 5x5 6.5 months ago and started tweaking it after 4 months.
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Knock-Um Down & Keep-Um Down!
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2008/11/29, 04:41 AM
Correction, started tweaking it after 5 months.
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Knock-Um Down & Keep-Um Down!
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2008/12/01, 03:48 PM
All went well today!
-------------
Monday
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Squat Pauses
Reps & Weight
5x5 60% of 1rm = 160 | Completed
-------------
Bench Pauses
Reps & Weight
5x5 60% of 1rm = 150 | Completed
-------------
Deadlift From A Deficit
Reps & Weight
5 - 225 | Completed
5 - 265 | Completed
3 - 305 | Completed
3 - 305 | Completed
------------------------------------------------------------------
Assistance:3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs | All Completed
------------------------------------------------------------------
I was surprised I did as well as I did today as on Friday during a stretch I had a pop in my right hamstring and it's been tender ever since but it did not bug me on the Squats although I felt it a tad during Deadlifts.
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Knock-Um Down & Keep-Um Down!
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2008/12/03, 05:48 PM
-----------------
Wednesday
-----------------
Standing Arnold's
Weight & Reps
80x5 | Completed
90x5 | Completed
110x5 | Completed
130x5 With Push Press | Completed
150x3 With Push Press | Failed with Alligator Arms on 2 reps
110x5 | Completed
-------------------------------------------
Hammer Rows
Weight & Reps
140x5 | Completed
180x5 | Completed
210x5 | Completed
245x5 | Completed
280x3 | PR with 5 reps because I was pissed at failing on Arnold's with a Push Press.
------------------------------------------------------------------
Assistance: 3x Chin- Ups, 3x8 Shrugs & 3x8 Facepulls | All Completed
------------------------------------------------------------------
--------------
Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
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2008/12/05, 05:52 PM
Today Went Great!
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Friday
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Squat
Weight & Reps
135x5 | Completed
165x5 | Completed
195x5 | Completed
230x5 | Completed
260x3 | PR with 4 reps but could have gotten 1 or 2 more but I got that little pop in my ham again and it mentally through me off.
---------------------------------------
Bench
Weight & Reps
135x5 | Completed
165x5 | Completed
195x5 | Completed
230x3 | Completed
260x1 | PR with 2 reps
---------------------------------------
-----------------------------------------------------------------------
Assistance: 3x8 Good Mornings,3x8 Close Grip Bench, 3x8 Tri's & 3x Abs | All Completed
-----------------------------------------------------------------------
Time to go look over my routine to set new pr's for next week and even though I'm failing on the Arnold'd I'll stick with them for 2 more weeks before I go with the Standing Military and Push Press.
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Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
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2008/12/05, 06:29 PM
Next Weeks Goals
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Monday
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Squat Pauses
Weight|Reps
170x5 60% 1rm
-------------
Bench Pauses
Weight|Reps
160x5 60% 1rm
-------------
Deadlift Speed Work
Weight|Reps|Sets
205x3x6 60% 1rm
Deadlift
Weight|Reps
Weight|Reps|Sets
275x2x5 80% 1RM
------------------------------------------------------------------
Assistance:3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs
------------------------------------------------------------------
-----------------
Wednesday
-----------------
Standing Arnold's
Weight|Reps
80x5
90x5
110x5
130x5 With Push Press
150x3 With Push Press
-------------------------------------------
Hammer Rows
Weight|Reps
145x5
180x5
220x5
255x5
290x3
------------------------------------------------------------------
Assistance: 3x Chin- Ups, 3x8 Shrugs & 3x8 Facepulls
------------------------------------------------------------------
-------------
Friday
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Squat
Weight|Reps
135x5
165x5
195x5
230x5
260x3
---------------------------------------
Bench
Weight|Reps
135x5
165x5
195x5
230x3
260x1
---------------------------------------
-----------------------------------------------------------------------
Assistance: 3x8 Good Mornings,3x8 Close Grip Bench, 3x8 Tri's & 3x Abs
-----------------------------------------------------------------------
--------------
Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
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2008/12/05, 06:31 PM
Correction!
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Friday
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Squat
Weight|Reps
135x5
170x5
205x5
235x5
270x3
---------------------------------------
Bench
Weight|Reps
135x5
170x5
205x5
235x3
270x1
---------------------------------------
-----------------------------------------------------------------------
Assistance: 3x8 Good Mornings,3x8 Close Grip Bench, 3x8 Tri's & 3x Abs
-----------------------------------------------------------------------
--------------
Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
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2008/12/05, 06:38 PM
Correction!
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Monday
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Squat Pauses
Weight|Reps
170x5 60% 1rm
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Bench Pauses
Weight|Reps
160x5 60% 1rm
-------------
Deadlift Speed Work
Weight|Reps|Sets
205x3x6 60% 1rm
Deadlift
Weight|Reps
Weight|Reps|Sets
275x5x2 80% 1RM
------------------------------------------------------------------
Assistance:3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs
------------------------------------------------------------------
--------------
Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
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2008/12/09, 03:29 AM
Not the greatest of days as I felt real sluggish and seemed to have strained my left elbow Friday on the close grip bench.
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Monday
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Squat Pauses
Weight|Reps
170x5 60% 1rm | Completed
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Bench Pauses
Weight|Reps
160x5 60% 1rm | Completed
-------------
Deadlift Speed Work
Weight|Reps|Sets
205x3x6 60% 1rm | Completed
Deadlift
Weight|Reps|Sets
275x5x2 80% 1RM | Skipped
------------------------------------------------------------------
Assistance:3x12 Seated Calves| Completed, 3x8 Preacher Curls| Skipped & 3x8-12 Abs | Completed
------------------------------------------------------------------
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Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
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2008/12/09, 11:30 PM
are these arnold db presses?
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2008/12/09, 11:56 PM
============
Quoting from coolnatedawg:
are these arnold db presses?
=============
Yes Standing and last 2 with a push press but tomorrow I may have to do a alternative since my elbow is sore.
I mix Arnold's with Militarizes every 4 weeks as I like the Arnold more then the standard dumbbell press.
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Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
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2008/12/10, 05:30 PM
Ok really good day despite the elbow tenderness.
-----------------
Wednesday
-----------------
Standing Arnold's
Weight|Reps
80x5 | Completed
90x5 | Completed
110x5 | Completed
130x5 With Push Press | Skipped do to elbow
150x3 With Push Press | Skipped do to elbow
Seated Hammer Shoulder Press
Weight|Reps
140x5
180x5
200x3
-------------------------------------------
Hammer Rows
Weight|Reps
145x5 | Completed
180x5 | Completed
220x5 | Completed
255x5 | Completed
290x3 | Completed
------------------------------------------------------------------
Assistance: 3x Chin- Ups( Change to Pulldowns Plams In Wide Grip) | Completed , 3x8 Shrugs | Completed & 3x8 Facepulls | Completed
----------------------------------------
--------------
Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
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2008/12/11, 06:15 PM
Thats pretty good. I was reading it as 150lbs in each hand and was like wtf... hahha. good work
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2008/12/11, 07:55 PM
============
Quoting from coolnatedawg:
Thats pretty good. I was reading it as 150lbs in each hand and was like wtf... hahha. good work
=============
Thanks!
Just to be able to get 150's up in position to lift would be sweet!
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Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
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2008/12/12, 04:27 PM
Today I had serious drama with my oldest daughter so lifting sucked and I had to tell myself to get out of the gym before I get hurt as I had no focus and just couldn't pull the metal part of things together.
I have also decided today to stay clear of max and stay around 80% until elbow is better.
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Friday
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Squat
Weight|Reps
135x5 | Completed
170x5 | Completed
205x5 | Completed
235x5 | Completed
270x1 | Completed
270x1 | Completed
I was supposed to go for 270x3 but that would have been stupid today as a matter of fact doing it for another set might have been dumb but the stupidest part was after bench I wanted to go for it one more time and that's when I knew I had to go home.
---------------------------------------
Bench
Weight|Reps
135x5 | Completed
170x5 | Completed
205x5 | Completed
205x5 | Completed
205x5 | Completed
235x3 | Skipped
270x1 | Skipped
Time to go home before I get stupid in the squat rack!
---------------------------------------
-----------------------------------------------------------------------
Assistance: 3x8 Good Mornings,3x8 Close Grip Bench, 3x8 Tri's & 3x Abs 270x1 | Skipped All
-----------------------------------------------------------------------
--------------
Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
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2008/12/13, 07:03 PM
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Monday
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Squat Pauses (4 second pauses)
Weight|Reps
170x5 63% 1rm
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Bench Pauses (4 second pauses)
Weight|Reps
160x5 60% 1rm
-------------
Deadlift From A Deficit
Weight|Reps|Sets
225x5x1 65% 1RM
255x5x3 75% 1RM
------------------------------------------------------------------
Assistance:3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs
------------------------------------------------------------------
-----------------
Wednesday
-----------------
Seated Hammer Shoulder Press
Weight|Reps|Sets
105x5x2 50% 1rm
160x5x5 75% 1rm
-------------------------------------------
Hammer Rows
Weight|Reps|Sets
155x5x2 50% 1rm
255x5x5 75% 1rm
------------------------------------------------------------------
Assistance: 3x Chin- Ups, 3x8 Shrugs & 3x8 Facepulls
------------------------------------------------------------------
-------------
Friday
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Squat
Weight|Reps|Sets
145x5x2 50% 1rm
215x5x5 75% 1rm
---------------------------------------
Bench
Weight|Reps|Sets
145x5x2 50% 1rm
200x5x5 75% 1rm
---------------------------------------
-----------------------------------------------------------------------
Assistance: 3x8 Good Mornings,3x8 Close Grip Bench, 3x8 Tri's & 3x Abs
-----------------------------------------------------------------------
--------------
Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 260x4
Deadlift 340x1
Bench 260x2
Overhead Press 165x3
T & V-Bar Rows 195x3
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2008/12/14, 02:01 AM
Correction!
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Monday
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Squat Pauses (4 second pauses)
Weight|Reps
170x5 63% 1rm
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Bench Pauses (4 second pauses)
Weight|Reps
160x5 60% 1rm
-------------
Deadlift From A Deficit
Weight|Reps|Sets
225x5x1 65% 1RM
270x5x3 80% 1RM
------------------------------------------------------------------
Assistance:3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs
------------------------------------------------------------------
-----------------
Wednesday
-----------------
Seated Hammer Shoulder Press
Weight|Reps|Sets
105x5x2 50% 1rm
160x5x5 75% 1rm
-------------------------------------------
Hammer Rows
Weight|Reps|Sets
155x5x2 50% 1rm
255x5x5 75% 1rm
------------------------------------------------------------------
Assistance: 3x Chin- Ups, 3x8 Shrugs & 3x8 Facepulls
------------------------------------------------------------------
-------------
Friday
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Squat
Weight|Reps|Sets
145x5x2 50% 1rm
215x5x5 75% 1rm
---------------------------------------
Bench
Weight|Reps|Sets
145x5x2 50% 1rm
200x5x5 75% 1rm
---------------------------------------
-----------------------------------------------------------------------
Assistance: 3x8 Good Mornings,3x8 Close Grip Bench, 3x8 Tri's & 3x Abs
-----------------------------------------------------------------------
--------------
Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 260x4
Deadlift 340x1
Bench 260x2
Overhead Press 165x3
T & V-Bar Rows 195x3
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2008/12/14, 05:22 AM
Correction Again!
Next Weeks Goals!
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Monday
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Squat Pauses (4 second pauses)
Weight|Reps
170x5 60% 1rm
-------------
Bench Pauses (4 second pauses)
Weight|Reps
160x5 60% 1rm
-------------
Deadlift Speedwork
Weight|Reps
205x3
205x3
205x3
Deadlift From A Deficit
Weight|Reps
255x5
255x5
------------------------------------------------------------------
Assistance:3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs
------------------------------------------------------------------
-----------------
Wednesday
-----------------
Seated Hammer Shoulder Press
Weight|Reps
105x5
130x5
155x5
155x5
155x5
-------------------------------------------
Hammer Rows
Weight|Reps
150x5
185x5
220x5
220x5
220x5
------------------------------------------------------------------
Assistance: 3x Chin- Ups, 3x8 Shrugs & 3x8 Facepulls
------------------------------------------------------------------
-------------
Friday
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Squat
Weight|Reps
135x5
170x5
205x5
205x5
205x5
---------------------------------------
Bench
Weight|Reps
135x5
170x5
205x5
205x5
205x5
---------------------------------------
-----------------------------------------------------------------------
Assistance: 3x8 Good Mornings, 3x8 Close Grip Bench, 3x8 Tri's & 3x Abs
-----------------------------------------------------------------------
--------------
Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 260x4
Deadlift 340x1
Bench 260x2
Overhead Press 165x3
T & V-Bar Rows 195x3
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2008/12/14, 05:38 AM
God Damn It Give Me A Edit Button!
Correction A God Damn Again!
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Monday
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Squat Pauses (4 second pauses)
Weight|Reps
170x5
170x5
170x5
170x5
170x5
-------------
Bench Pauses (4 second pauses)
Weight|Reps
160x5
160x5
160x5
160x5
160x5
-------------
Deadlift Speedwork
Weight|Reps
205x3
205x3
205x3
Deadlift From A Deficit
Weight|Reps
255x5
255x5
------------------------------------------------------------------
Assistance:3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs
------------------------------------------------------------------
-----------------
Wednesday
-----------------
Seated Hammer Shoulder Press
Weight|Reps
105x5
130x5
155x5
155x5
155x5
-------------------------------------------
Hammer Rows
Weight|Reps
150x5
185x5
220x5
220x5
220x5
------------------------------------------------------------------
Assistance: 3x Chin- Ups, 3x8 Shrugs & 3x8 Facepulls
------------------------------------------------------------------
-------------
Friday
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Squat
Weight|Reps
135x5
170x5
205x5
205x5
205x5
---------------------------------------
Bench
Weight|Reps
135x5
170x5
205x5
205x5
205x5
---------------------------------------
-----------------------------------------------------------------------
Assistance: 3x8 Good Mornings, 3x8 Close Grip Bench, 3x8 Tri's & 3x Abs
-----------------------------------------------------------------------
--------------
Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 260x4
Deadlift 340x1
Bench 260x2
Overhead Press 165x3
T & V-Bar Rows 195x3
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2008/12/15, 05:55 PM
-------------
Monday
-------------
Squat Pauses (4 second pauses)
Weight|Reps
170x5 | Completed
170x5 | Completed
170x5 | Completed
170x5 | Completed
170x5 | Completed
Test set of Low Box Squat for next weeks switch up.
170x2 | Completed
-------------
Bench Pauses (4 second pauses)
Weight|Reps
160x5 | Completed
160x5 | Completed
160x5 | Completed
160x5 | Completed
160x5 | Completed
-------------
Deadlift Speedwork
Weight|Reps
205x3 | Completed
205x3 | Completed
205x3 | Completed
205x3 | Completed
205x3 | Completed
205x3 | Completed
Deadlift From A Deficit
Weight|Reps
255x5 | Completed
255x5 | Completed
------------------------------------------------------------------
Assistance:3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs | All Completed
------------------------------------------------------------------
--------------
Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 260x4
Deadlift 340x1
Bench 260x2
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2008/12/17, 04:34 PM
-----------------
Wednesday
-----------------
Seated Hammer Shoulder Press
Weight|Reps
105x5 | Completed
130x5 | Completed
155x5 | Completed
155x5 | Completed
155x5 | Completed
-------------------------------------------
Hammer Rows
Weight|Reps
150x5 | Completed
185x5 | Completed
220x5 | Completed
220x5 | Completed
220x5 | Completed
------------------------------------------------------------------
Assistance: 3x Chin- Ups( Change to Pulldowns Plams In Wide Grip) | Completed , 3x8 Shrugs | Completed & 3x8 Facepulls | Completed
----------------------------------------
--------------
Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 260x4
Deadlift 340x1
Bench 260x2
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2008/12/19, 03:56 PM
It's deload so I took today off (Friday) so I could give the hips and low back a extra rest!
--------------
Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 260x4
Deadlift 340x1
Bench 260x2
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2008/12/19, 06:04 PM
==================
Next Week's Goals
==================
-------------
Monday
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Squat Low Box
Weight|Reps|Sets
155x2x8
-------------
Bench Speedwork
Weight|Reps|Sets
160x3x8
-------------
Deadlift Speedwork
Weight|Reps|Sets
205x3x6
Deadlift From A Deficit
Weight|Reps|Sets
255x3x2
------------------------------------------------------------------
Assistance:3x12 Standing Calves, 3x8 Arm Curls & 3x8-12 Abs
------------------------------------------------------------------
-----------------
Wednesday
-----------------
Military Press
Weight|Reps
85x5
105x5
135x5
Push Press
150x3
170x3
-------------------------------------------
V-Bar Rows
Weight|Reps
100x5
125x5
150x5
175x3
200x3
------------------------------------------------------------------
Assistance: 3x Pull- Ups, 3x8 Upright Rows & 3x8 Rear Delts
------------------------------------------------------------------
-------------
Friday
-------------
Squat
Weight|Reps
140x5
170x5
205x5
240x3
275x1
---------------------------------------
Bench Board Presses
1st time doing these but I have no boards so I'll set the squat cage up like board presses,not pin presses.
Weight|Reps
These are my flat bench #'s so I should end up pushing more out.
135x5
170x5
205x5
235x3
270x1
---------------------------------------
-----------------------------------------------------------------------
Assistance: 3x8 Leg Curls, 3x8 Dips, 3x8 Tri's & 3x Abs
-----------------------------------------------------------------------
--------------
Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 260x4
Deadlift 340x1
Bench 260x2
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2008/12/22, 06:02 PM
-------------
Monday
-------------
Squat Low Box
Weight|Reps|Sets
155x2x8 | Completed
-------------
Bench Speedwork
Weight|Reps|Sets
160x3x8 | Completed
-------------
Deadlift Speedwork
Weight|Reps|Sets
205x3x6 | Completed
Deadlift From A Deficit
Weight|Reps|Sets
255x2x2 | Completed Was supposed to be 3x2 but 2x2 is better after speedwork.
------------------------------------------------------------------
Assistance:3x12 Standing Calves, 3x8 Arm Curls & 3x8-12 Abs | All Completed
------------------------------------------------------------------
--------------
Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 260x4
Deadlift 340x1
Bench 260x2
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2008/12/24, 06:31 PM
-----------------
Wednesday
-----------------
Military Press
Weight|Reps
85x5 | Completed
105x5 | Completed
135x5 | Completed x3 and then last 2 reps with Push Press
Push Press
150x3 | Completed
170x3 | Failed 1st attempt got 2 on 2nd attempt
-------------------------------------------
V-Bar Rows
Weight|Reps
100x5 | Completed
125x5 | Completed
150x5 | Completed
175x3 | Completed
200x3 | Completed
------------------------------------------------------------------
Assistance: 3x Pull- Ups, 3x8 Upright Rows (Replaced with DB Shrugs) & 3x8 Rear Delts | All Completed
------------------------------------------------------------------
--------------
Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 260x4
Deadlift 340x1
Bench 260x2
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2008/12/25, 10:42 PM
Dude, the way you post your workouts makes my head hurt. I'm not even going to try to figure out what's going on.
I will say that you need to start to learn your body. I'm all for having a "plan" but you need to know how to deviate. There are days when you can and should go above and beyond what you planned, and other days when doing the bare minimum is the best idea. There's no way you can know a week in advance what you should do in the gym.
The only modifications I see you do are sometimes you don't do everything, but rather than making up for it elsewhere, you continue with the rest of the plan. I understand cutting back on heavy work if you aren't ready for a big weight or your elbow is bothering you, but try to make up for it elsewhere otherwise you are seriously cutting the volume down (unless that's intentional).
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2008/12/25, 11:40 PM
I'm learning more and more as I go.
I have just started to add delaod weeks which I just came of of.
For now the plan is to push hard for 3 weeks deload on the 4th and the switch things up on the 5th week and repeat.
I guess it's easy for me to plan a weeks ahead since my number are low and I'm only less then a year into this type of training.
Trust me I do go beyond as almost every week but deload is a pr week so a pr weekly is great progress.
Problem is that the pr's will stop weekly and at times don't get hit as it is.
I'm learning and just started with speedwork and other assistance work and still have to venture on others like the use of bands.
The God thing is when I stalled on 5x5 I knew why and found a fix and I keep learning how to correct where I'm weak.
I like how it's going for me right now and have learned my body pretty damn good for where I'm at now and I know I have to keep paying attention as things change like lifts getting tougher.
I was stalled on 5x5 where all lifts were nonexplosive at heavy weight, slow off the ground or chest and out of the hole but within weeks I turned all that around with pauses, speedwork and deficit lifts.
I'm getting there brother but it will take some time and that's one thing I'm glad I learned to realize.
Some important things I will need help on here in the near future and that's the use of Bands and how to use a Belt correct.
I have yet used a belt but it looks like it's almost time to invest into one and the single hole inzer looks like the one I want.
By the way with my A.D.D. I totally fucked if I don't come into the gym with a plan, I have a sheet printout in hand with it even telling me how many 45's and etc, to load or I waste time getting frustrated just figuring shit out.
I have to have a plan but I don't always hit it and that's because of injury or I couldn't get the lift.
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Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 260x4
Deadlift 340x1
Bench 260x2
Overhead Press 170x2
V & T-Bar Rows 200x3
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2008/12/26, 12:00 AM
I will not post my weeks plan ahead of time anymore but just post what I actually did that day in the gym.
3 weeks of ass busting then deload on the following week after that we will have things switched up and repeat.
My deload week's will vary on how I take them and that includes taking a complete week off if and when needed!
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Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 260x4
Deadlift 340x1
Bench 260x2
Overhead Press 170x2
V & T-Bar Rows 200x3
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2008/12/26, 01:51 PM
I agree with Steve in that your workouts are too preplanned. I also dont necessarily see the need for speed deadlifts or whatever else....you're too new to get any real benefit from it imo...
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2008/12/26, 06:03 PM
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Quoting from menace3000:
I agree with Steve in that your workouts are too preplanned. I also dont necessarily see the need for speed deadlifts or whatever else....you're too new to get any real benefit from it imo...
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Actually the speed work and stuff is doing wonders for me as I said before I was nonexplosive prior to them.
Your both correct on the preplan but I need a plan so what I have decided to do is make a basic plan and then when I hit the gym go off that but not to a tee but on how I feel but still have a basic idea of what I will be doing.
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Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 260x4
Deadlift 340x1
Bench 260x2
Overhead Press 170x2
V & T-Bar Rows 200x3
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2008/12/26, 06:18 PM
Squat
140x5
170x5
205x5
240x3
275x1 PR
285x1 PR
Bench Board Presses
1st time doing these but I have no boards so I set the squat cage up like board presses,not pin presses.
135x5
170x5
205x5
235x3
270x1
Assistance:
Dips For Tri's + 25x3
Standing Leg Curls x3 (I found myself real week here so I will ad more ham work on Mondays for now, Pull Throughs)
Standing Cable Abs x3
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Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 285
Deadlift 340
Bench 260x2
Overhead Press 170x2
V & T-Bar Rows 200x3
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2008/12/27, 10:28 PM
I have been forgetting to put this in the log on Friday's and Monday's!
Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced as a warm-up.
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Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 285
Deadlift 340
Bench 260x2
Overhead Press 170x2
V & T-Bar Rows 200x3
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2008/12/29, 06:40 PM
Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced
Squat Low Box (Speedwork)
155x2x8
Bench (Speedwork)
160x3x8
Deadlift (Speedwork)
205x1x6
Deadlift From A Deficit
290x2x2 DOH
Assistance:
Pull Through's x3
Calves x3
Standing Cable Abs x3
Arm Curls x3 <--Yeah Yeah I know SHUSH!
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Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 285
Deadlift 340
Bench 260x2
Overhead Press 170x2
V & T-Bar Rows 200x3
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2008/12/31, 05:43 PM
Standing Low-Pulley Deltoid Raise x3
Military Press
90x5
110x5
135x5
155 Failed
Push Press
155x3
175 Failed
175 Failed
V-Bar Rows
105x5
130x5
155x5
180x3
205x2
Assistance:
Pull- Ups x3
DB Shrugs x3
Rear Delts x3
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Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 285
Deadlift 340
Bench 260x2
Overhead Press 170x2
V & T-Bar Rows 200x3
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2009/01/02, 06:54 PM
Not a good day as I had nothing in the tank what so ever and the muscle imbalance I have been working on correcting in my hips was a real pisser on the squat today.
Ab & Adductors x3
Squat
Barx8
145x5
185x5
225x3
225x3
225x3
Bench Board Presses
I have no boards so I set the squat cage up like board presses,not pin presses. (I know I know but you do with what you got)
140x8
170x5
205x5
240x2
240x2
240x2
Assistance:
Standing Leg Curls x3
Dips For Tri's x3
Seated Cable Abs x3
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Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 285
Deadlift 340
Bench 260x2
Overhead Press 170x2
V & T-Bar Rows 205x2
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2009/01/05, 03:58 PM
Ab & Adductors x3
Deadlift ME
8x Bar
5x 185
3x 225
1x 275
1x 305
1x 355 PR
0x 365
0x 365
I was so damn focused on the PR and excited I got it I forgot to do my Bench Speedwork today!
Assistance:
Calves x3
Pull Through's x3
Lying Leg Curls x3
Seated Cable Abs x3
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Knock-Um Down & Keep-Um Down!
My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 285
Deadlift 340
Bench 260x2
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2009/01/05, 08:39 PM
Hours Later
I went back into the gym today to do my Bench Speedwork
Bench Speedwork
Barx8x3
160x3x8
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Knock-Um Down & Keep-Um Down!
http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 285
Deadlift 355
Bench 260x2
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2009/01/07, 06:17 PM
Bent Over Low-Pulley Deltoid Raise x3
Military Press
Barx8x2
100x5x2
120x5
135x5x3
V-Bar Rows
135x5
170x5x2
190x3x2
Assistance:
Pull-Ups x3
DB Shrugs x3
Rear Delts x3
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Knock-Um Down & Keep-Um Down!
http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 285
Deadlift 355
Bench 260x2
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2009/01/09, 06:06 PM
Ab & Adductors x3
Squat
Barx 8
135x5
185x5
230x5
240x5
255x3x2
Kind of a stupid ramp up but it was day one with a belt so I wanted to get my lifts but also get the feel of a belt.
Inzer Lever Belts Rule!
Bench Board Presses
I have no boards so I set the squat cage up like board presses,not pin presses.(I know I know but you do with what you got)
Going to go buy wood at the depot and do these correct although this method works and was taught to me by an elite lifter and ok by a 2nd I could only get the bars 2 inches and I want 4.
135x5
180x5
220x5
250x2
245x3
Assistance:
Standing Leg Curls x3
Dips For Tri's x3
Tricep Pulldowns x3
Standing Cable Abs x3
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Knock-Um Down & Keep-Um Down!
http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 285
Deadlift 355
Bench 260x2
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2009/01/09, 08:02 PM
Edit
Going to go buy wood at the depot and do these correct although this method works and was taught to me by an elite lifter and ok by a 2nd I could only get the bars 4 inches and I want 6.
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Knock-Um Down & Keep-Um Down!
http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 285
Deadlift 355
Bench 260x2
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2009/01/12, 03:42 PM
Deload Week
Assistance:
Ab & Adductors x3
Standing Leg Curls x3
Pull Through's x3
Calves x3
Kneeling Cable Abs x3
Hammer Curls x3
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Knock-Um Down & Keep-Um Down!
http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 285
Deadlift 355
Bench 260x2
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2009/01/13, 03:33 PM
Deload Week has just become an off week as I'm fried out and must rest my body.
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Knock-Um Down & Keep-Um Down!
http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 285
Deadlift 355
Bench 260x2
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2009/01/14, 04:34 PM
Yup it's official I'm sick so a week off is going to be good and I'm thinking of changing up me routine also.
My routine will not change much but go from a 3 day to a 4 day being a upper/lower split.
I'll make Monday DE Lower, Tuesday DE Upper, Thursday ME Lower and Friday ME Upper.
I don't do weekends becuase of my daughters soccer, she is doing real good in tryouts at the highest level in youth soccer and will have to travel on weekends.
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Knock-Um Down & Keep-Um Down!
http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609
Squat 285
Deadlift 355
Bench 260x2
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