Re the barbell/home gym, you might want to consider how much longer you'll be at home before you go to college. I know I would have bought a rack/plates with my work money, except the fact that I'll only be home for a year. Of course, if you're staying at home for college, its a different story..
I'll be gone in March next year, whether I go to college or not. I'll sell off my stuff before then, I probably wont be able to afford new equipment, or a place which has enough room for it next year, so yea.. gym time...
Squat (Ass to Grass)
3 x 6 x 234lbs 11lb PR
Military Press
2 x 8 x 113lbs
1 x 7 x 113lbs
Bulgarian Split Squats
3 x8e x 113lbs 11lb PR
Pull-up
3 x 6 x 11lbs
Comments:
-Squats were good, and hard, although squats are always hard
-Pretty hard workout, missed reps on presses. I probably won't put much more weight on anything for next week
holy shit man, those are some ridiculous squats. My best was 200x6. Time to catch up!
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Thanks man, those squats took alot out of me, just looking to repeat that performance next week.
29/8/07
Weight:172
sets x reps x weight
DB Bench
5 x 5 x 73.7lbs +2.2lbs PR
BB Bent Over Row
3 x 8 x 162.8lbs +5.5lbs PR
BB Push Press
4 x 4 x 135lbs
DB Incline Curl
3 x 8 x 37.4lbs +reps
Comments:
-Some of those DB bench reps were soooooo slow, really hard. I don't think I'll increase the weight next week.
-Rows went well, I'm thinking i may want to put more volume for these - I was doing 4x9 before
-This workout gave me a decent upper body pump
-My dad called me a 'gorilla' yesterday lol..., I don't think he wants me to get very big at all haha
"As tough as the toughest customer! These solid cold rolled, chromed steel bars are available in 5 foot 6 inch, 6 foot, 7 foot. All supplied with collars. Max Weight 125Kgs." (thats 275lbs for those of you who ave yet to experience the wonders of the metric system)
This was from the website of the store i bought it from. Just yesterday I put 311lbs on it, and i don't think it even bent. I've put about 275 on the rack for box squats before too. Hrmmmm, I'm a bit worried, could my bar really be this crap?
I think I have a similar bar, i have no idea what its rated, Ive had 162kg on it and dont think it bent. But it does worry me a bit.
and I had no idea how expensive Olympic bars were.
I will upgrade my bar/weights when I sell my house and have some money left over I think.
I'm 17, and I'm moving out next year. I've pretty much given up on the idea of buying new equipment anytime soon. - cost of the equipment, space to put it in.
Dips
3 x 8 x 27.5lbs +5.5lbs
DB One-arm Row
4 x 6 x 82.5lbs +5.5lbs
Power Cleans(technique)
4 x 4 x 124.5lbs +5.5lbs
Comments:
-I had ripped of the same callus as last week again, but this time it hurt a bit when deadlifting.
-Dips felt good, I'm sure I've got alot more in me
-Rows ok
-Power Cleans getting more comfortable with, I think I'm starting to approach decent weights(hard to lift).
I went with my mum to her personal trainer today(to meet her trainer) and had a chat with her trainer.
It was a small place(not a gym), all it had was a treadmill, power rack, barbell, dumbells, and some resistance bands and medicine balls.
He actually seemed not to bad, much better than her old trainer(moron). Wasn't in the best shape himself, but he had her doing squats and rows(neither of those on the bosu ball!). Nice guy, I talked to him about my situation with the equipment, he said he could order equipment for me if i needed - too bad i can't afford anything.
I'm trying! I'm trying! You should have seen me a year ago. I was told no squats except Zercher squats and goblet squats unless I could improve my flexibility. It was tough. Interestingly, once I could get a heavy enough weight on my back, it squashed me down and forced a bit more flexibility into me.
3/9/07
Weight:172 - i may be more than this, ill weigh myself in the morning
sets x reps x weight
Squat (Ass to Grass)
3 x 6 x 245.3lbs 11lb PR
Military Press
3 x 8 x 113lbs +1rep
Bulgarian Split Squats
3 x 8e x 113lbs
Pull-up
3 x 6 x 11lbs
Comments:
-I had planned on keeping the weight constant for this week, but then i picked up two 5.5lb plates, did a squat, and thought "11lbs is nothing on a 245lb squat!" - so i put them on too!
-Last rep of the squats, I was seriously stationary for a second, real tough set
-Made an extra rep(completed all set reps) on the military press, bulgarians and pullups were constant - although pullups felt easier
You guys just hope I can resist the urge to put more plates on next week, and then get a PR, or more likely; get stuck at the bottom, dump the bar and dent the floor, bigtime
BB Bent Over Row
3 x 8 x 168.3lbs 5.5lb PR
DB Incline Curl
3 x 8 x 37.4lbs
Comments:
-Not much improvement, except for rows
-I put 77lbs on the DB's, did half a rep, and they felt too heavy, so i just did 73.7lbs
-This is probably because I was too lazy to do warm up sets, I'll get 77lbs next week(then 79.2 - max for my DB's, after ill just go for more reps)
sets x reps x weight
Deadlift
6 x 3 x 322.3lbs
1 x 1 x 322.3lbs
Dips
3 x 8 x 33lbs +5.5lbs
DB One-arm Row
4 x 6 x 88lbs +5.5lbs
Power Cleans(technique)
4 x 4 x 129.8lbs +5.5lbs
Comments:
-I could feel the bar almost rolling out of my hands on many of those deadlift reps, when I got to the second rep of the 7th set, I just couldn't hold onto the bar, got it up a bit, but the bar started to roll out of my hands heaps,
-I could feel it in my forearms this weekend. I should have all eight sets next week
-I'm going to add some grip work into my next program
-I'm pretty happy with the dips and rows, I feel like the dips are just starting to get sorta hard now, so I was just regaining strength before(hadn't done dips in a while)
-Power Cleans are going well, 135lbs next week. I want to power clean 200lbs.
Ok, I've now decided pretty much exactly what I'll be doing once I finish up my current training program.
I have just finished the 7th week on my current program(starting 8th today).
Once I reach 8x3x333lbs in the Deadlift and exceed 5x5x79lbs in the DB Bench -- (This should be less than 4 weeks away)
I will switch to this:
MONDAY:
Squat: 3 x 6 Pull-up: 3 x 6 Pistols: 3 x 6-8 Press: 3 x 5
TUESDAY:
Push Press: 5 x 3 Bent-over Row: 3 x 8 Dumbbell Bench Press: 3 x 8 EZ-bar Curl: 3 x 8
THURSDAY:
Front Squat: 2 x 12-15 Chin-up: 2 x 8 Romanian Deadlift: 2 x 12-15 Dumbbell Incline Press: 2 x 12-15
FRIDAY:
Power Clean: 5 x 3 Dumbbell Row: 3 x 12 Dip: 3 x 5 Deficit Deadlift/Deadlift: 8x3/5x5/3x6/5x3/9x4
I have switched a couple of exercises and rep schemes around(I only have 333lbs to deadlift with, and 79lbs DB's to Bench), and added a 4th day, which is a light day - I want to practice Front Squats(never done them), and maybe the chinning numbers will go up.
I'm not sure if ill do deficit or regular deads, and for what rep scheme yet. I am also planning to add in some sort of grip work.
I'll probably run with this for atleast 4 weeks, then I might do ws4sb.
Squat (Ass to Grass)
3 x 6 x 245.3lbs
Military Press
2 x 8 x 118.8lbs +5.5lbs
1 x 5 x 118.8lbs -3 reps
Bulgarian Split Squats
3 x 8e x 118.8lbs +5.5lbs
Pull-up
3 x 6 x 11lbs
Comments:
-Really hard workout, by the time I get to the pull-ups, I'm pretty wasted
-After I finished Bulgarians I felt a bit sick(nausea), no other exercise kills me like Bulgarians do haha
DB Bench
3 x 5 x 77lbs
1 x 3 x 77lbs
1 x 4 x 77lbs
BB Bent Over Row
3 x 8 x 173.8lbs 5.5lb PR
DB Incline Curl
2 x 8 x 38.5lbs
1 x 7 x 38.5
Comments:
-Bench was ok, on the fourth set i dropped the weights to my chest way to fast, causing a pause there for a while, by the time I got the the next rep, I got it up a little bit then then just decided to screw it, 4 reps on the 5th set, I think ill get 5x5 next week
-Rows: yay! bodyweight(bit more) rows for reps!
-This workout was so long ago now, but couldn't get a chance to post it until now
-There is an inconsistency between my log here, and my written log for last weeks curlz, damn!
sets x reps x weight
Deadlift
7 x 3 x 322.3lbs +1set
1 x 2 x 322.3lbs +1rep
Dips
3 x 8 x 38.5lbs PR 5.5lbs
DB One-arm Row
4 x 6 x 93.5lbs PR 5.5lbs
Power Cleans(technique)
4 x 4 x 135.3lbs +5.5lbs
Comments:
-That little cut inbetween the callouses on my pinky and hand is pisisng me off now, it always partially heals, and then ill extend my finger and it will screw it up again.
-Deadlifts: On the 6th or 7th set I noticed some blood on my left hand(where pinky meets hand), and it bled on the bar on the last few sets. I'm now using this as my reason for the bar being so hard to hold onto . It didn't hurt much, it feels like deadlifting with a bruise on your hand, all the bar does it squash it down, and once i started to let the bar roll out, it pulls on the skin and opens up the cut a little bit.
-I'm damn sure I can get all the lifts up, I'm still pulling strong, but then the bar starts to roll out and i have to put the bar down, or else it might drop lol.
-I'm really happy with how the dips are progressing, I want to be able to get 3x8 with bodyweight+55 before the end of the year.
-Rows were good, it feels good to be adding more weight to these
-Power Cleans felt strong, I'm definitely getting better at them. On the first rep of the last set I did something to my left wrist, so the last 3 reps felt slightly uncomfortable. I bashed my sternum a bit on the last rep(no biggie). 135lbs is the weight of my bar and two 55lbs plates, so its what I've been cleaning each time I put my bar on my supports for squats.
-This workout concludes the eighth week on this program, nearing its end.
. It didn't hurt much, it feels like deadlifting with a bruise on your hand, all the bar does it squash it down, and once i started to let the bar roll out, it pulls on the skin and opens up the cut a little bit. 
)
Linear Mode
