Vacation is over - Page 24

stingo · 07-04-2009, 11:32 AM

Quote:

Originally Posted by Celestialmom

Hey, why have I not subbed to your log yet? Every time I start looking for it, I get distracted! I meant to do it right after the...Hey look, sparkles!!!

The sad thing is, that's not too far from the truth.

sidonia · 07-05-2009, 11:15 AM

Quote:

Originally Posted by stingo

The sad thing is, that's not too far from the truth.

LOLZ. Awww Celeste...

Celestialmom · 07-05-2009, 07:16 PM

Quote:

Originally Posted by stingo

The sad thing is, that's not too far from the truth.

Hey, now, just because I removed your quote from my sig doesn't mean you can get away with that!

Quote:

Originally Posted by sidonia

LOLZ. Awww Celeste...

I've always wanted a sparkly of my very own!!!!

AS · 07-05-2009, 09:36 PM

hey i just checked out your 365 front squat...that's awesome! nice job, im impressed.

tkinsley · 07-06-2009, 11:13 AM

Quote:

Originally Posted by pjb923

Today's workout, trying to catch up.

5/3/1 Round 3
Week 3 workout 1

Military Press
45 x 8
95 x 5
125 x 5
145 x 3
165 x 6 + 1 push press
115 x 10 x 2 sets
115 x 7 + 3 push press

Split Jerk
115 x 6 x 2 sets

Neutral Grip Pulldown
100 x 10
140 x 10
180 x 10 x 2 sets

Pallof Press
80 x 10 sec x 5 each side

I finished with some direct arm work for the fun of it.

Pallof Press? Vas is das?

Nice numbers, bro.

soonermark99 · 07-06-2009, 12:01 PM

Good work on the military press! The extra push press rep is a great idea!

pjb923 · 07-15-2009, 07:20 AM

Thanks guys, it's been a while since I updated. I have been sleeping like shit and generally feeling like crap for the last 2 weeks. Then when I finally got back into the gym last week I screwed up my back on my last set of deadlifts, so I gave myself a few more days to recover.

Last night I got in a decent workout.

BB Bench Press
135 x 10
185 x 10 x 2 sets
185 x 8
135 x 10

Chest Supported Row
45 x 10
90 x 12
135 x 10
90 x 10

Front Squat
135 x 10
185 x 10 x 2 sets

I finished with 20 minutes on the elliptical and some stretching. After my little break I was not feeling very strong.

I think I may be getting bored with 531 and might switch things up soon.

Squat Rack · 07-15-2009, 05:31 PM

No more 5/3/1??? What do you plan to move on to?

pjb923 · 07-16-2009, 09:29 AM

Quote:

Originally Posted by Squat Rack

No more 5/3/1??? What do you plan to move on to?

I'm not sure yet. Most likely some sort of full body routine. Maybe Power Training. I was also looking at Huge In A Hurry, because I like the idea of fast reps and ending a set when you slow down, but I don't like some of the details, like doing a set of 1 or 2 orphan reps just to meet the rep requirements.

My other option is a squat focused program to try to get me closer to my 405 front squat goal.

I'll probably just do my own thing for a little while until I figure it out.

pjb923 · 07-16-2009, 09:34 AM

Last night's workout.

BB Alternating Lunge
135 x 8 each leg
185 x 5 each x 2 sets
135 x 8 each

Squat Clean
135 x 5
185 x 5
205 x 3
215 x 2
215 x 1

Finished with a slow 2000m on the rower and some stretching. I had no leg drive left after the lunges, so rowing was pathetic.

My right leg is stronger than the left, so I want to incorporate some more single leg work to try to ensure I'm working both sides equally. It felt good to get in some heavy lunges, but felt strange to have the bar on my back after all the front squats I have been doing lately.

pjb923 · 07-21-2009, 09:04 AM

My training has not exactly been organized lately. Here is my workout from Saturday.

Squat Clean
135 x 5
155 x 5
175 x 5 x 2 sets

Front Squat
175 x 10
185 x 10 x 2 sets

DB Bench Press
40's x 10
75's x 10
85's x 10
85's x 8

Finished with a very slow 2000m on the rower.

I think I am going to give the Hatch squat program another try. For anyone not familiar, here is the spreadsheet. http://www.mikesgym.org/programs/uploads/hatchsqt.xls
Quick summary: 2 days a week, back squats followed immediately by front squats.

I plan on squatting Monday/Thursday and doing upper body work on Tuesday/Friday.

pjb923 · 07-21-2009, 08:01 PM

Started the hatch squat program tonight.

Back Squat
135 x 8
225 x 3
245 x 10
295 x 8
305 x 5
335 x 5

Front Squat
225 x 5
255 x 5 x 3 sets

That's it. Short and sweet!

pjb923 · 07-23-2009, 07:12 PM

Hatch squat week 1, day 2

Back Squat
135 x 8
245 x 10
265 x 8
385 x 8
315 x 8

Front Squat
225 x 5
235 x 5
255 x 5 x 2 sets

Pallof Press
80 x 10 x 10 second hold

Face Pull
80 x 10
120 x 12
140 x 12

Triceps Pushdown
100 x 15
140 x 12
140 x 10

Back Extension
BW x 10
+10 x 12
+25 x 10

When I started my workout tonight I didn't think I would be able to finish because my legs were still pretty sore from my last session. I started to loosen up after the first few sets and things went pretty smooth from there.

This volume of squatting in a single week is going to take a little bit of getting used to, but I'm hoping that a program that mixes front and back squats will be good for me. I just hope I can keep up.

Bytsi · 07-24-2009, 04:26 PM

Nice workout - that is a LOT of squats!!!

pjb923 · 07-27-2009, 12:49 PM

Quote:

Originally Posted by Bytsi

Nice workout - that is a LOT of squats!!!

Thanks. The worst part was getting over the initial soreness from my last workout, but once I got going it wasn't as bad as I thought it would be. We'll see what happens as I progress through the program. If my memory serves me correctly, the difficulty ramps up rather quickly.

Here is my workout from Saturday that I forgot to log.
Forgot to log my workout from Saturday.

Clean + Jerk Switched to power cleans after 2nd set
135 x 5 x 5 sets

Dips
BW x 15, 10

Neutral Grip Pulldown
80 x 10
120 x 12
160 x 12

I threw in the hammer curls and pushdowns at the end. I intended to do some rowing, but I started getting some pain in my right hip flexor and called it quits.

pjb923 · 07-28-2009, 07:47 PM

Tonight's workout. Hatch Squat week 2, day 1.

Back Squat
135 x 8
245 x 10
295 x 8
315 x 6
335 x 6

Front Squat
225 x 5
255 x 5
275 x 5 x 2 sets

Lying Leg Curl
100 x 10
150 x 12 x 2 sets

Great workout tonight. I actually wrote the back squat sets wrong and was supposed to do a set of 8 w/ 270lbs then the set of 295 should have been 6.

The last 2 sets of front squats were brutal.

pjb923 · 07-29-2009, 08:14 PM

Tonight's workout

DB Bench Press
50's x 10
75's x 8
100's x 8
110's x 5
75's x 10 x 4 sets

One-Armed Row
75 x 10
75 x 20 x 2 sets

Pallof Press
80 x 5 x 5 second holds

It's been a while since I did heavy DB bench, so I was really happy to get 5 reps with the 110's. I think I'm going to switch back to db's for a while again because I find it easier on my shoulders. I might start using the upper body work from 5/3/1 to go with my squat training.

tkinsley · 07-30-2009, 04:35 AM

I have to say, lots of squatting works miracles. Have fun with the Hatch program, Paul.

pjb923 · 07-30-2009, 07:18 PM

Thanks Tina. I hope it pays off in the end, because this program is brutal! Today did not get any easier.

Hey look, more squats.

Hatch Squat: Week 2, day 2
Back Squat
45 x 8
135 x 8
245 x 8
295 x 8
315 x 8
335 x 8 Rep PR

Front Squat
225x 5
235 x 5
255 x 5 x 2 sets

Back Extension
BW x 10
+25 x 10 x 2 sets

I'm pretty sure that 335 for 8 is a PR for me. I attempted this program almost exactly 1 year ago today and only made it 2 weeks before getting off track. I was using a lower front squat weight and the same weight for back squats. I have a note in my training log from this workout last year and I could only manage 6 reps at 335. Front squats were 20lbs lighter the first time around.

On another note, my right quad is killing me right now. Hopefully I will be ok for more squats on Monday.

stingo · 07-30-2009, 08:08 PM

Damn fine numbers, as always. Keep up the great work.

soonermark99 · 07-31-2009, 01:20 PM

I hate reading your log right now. I've been on a 1,300 calorie diet (Rapid Fat Loss) for 3 weeks now and seeing you squat and bench these numbers makes me jealous.

I'm ready from some carbs!

Looks like you found the right program for you. Keep up the hard work!

pjb923 · 07-31-2009, 08:27 PM

Thanks Tom.

Sorry Mark.

We are about the same weight, and I could not imagine surviving on 1300 calories, let alone lifting heavy.

pjb923 · 08-01-2009, 08:03 PM

Today's workout.

I started with a little tire flipping. 10 flips one way and 10 flips back.

Military Press
95 x 8
115 x 3
135 x 3
155 x 5
115 x 8
95 x 10
95 x 8

Pulldowns
80 x 10
120 x 10
180 x 8 x 2 sets

5000m row in 22:50. My rowing has been really crappy lately and I had to really push myself just to finish the 5000m.

pjb923 · 08-03-2009, 07:51 PM

I just noticed a mistake in my workout from 7/23. I did not squat 385 for 8 reps. It was actually 285.

Here is tonight's workout.

Hatch Squat: Week 3, day 1

Back Squat
135 x 8
225 x 3
275 x 8
295 x 8
335 x 6
355 x 6 Another Rep PR... I think

Front Squat
225x 5
255 x 5
275 x 5
295 x 5

Leg Curl
100 x 10
160 x 12
200 x 12
200 x 10

Leg Extension
120 x 10
240 x 12
260 x 12

Amazing workout tonight. I do really well with programs that lay out a plan with exact weights and I am really loving the 2 squat workouts a week. 355 felt light and 6 reps at that weight might be another PR. Hopefully I can keep up the pace for the full 8 weeks this time. If I can manage that, I should be able to add some weight to my max squat. 415 is my current best and the last time I lifted that amount of weight was over a year ago.

pjb923 · 08-04-2009, 08:22 PM

Quick rowing workout at home tonight because I got to the gym and realized that I forgot to pack a pair of shorts.

5000m in just under 22 minutes. Not my best time, but heading in the right direction again.

pjb923 · 08-05-2009, 08:03 PM

Tonight's workout

DB Bench Press
50's x 10
75's x 8
100's x 8
115's x 5
85's x 10
80's x 10
75's x 10

Seated Row
100 x 10
160 x 10
200 x 10 x 2 sets

Dips
BW x 15
BW x 10

Pallof Press
80 x 5 x 5 second holds

Face Pulls
80 x 12 x 3 sets

I finished with a little speed bag work. It's been a while, so I was really not getting the timing down today.

Good workout tonight. I think the 115's for 5 is another PR!

soonermark99 · 08-06-2009, 10:47 AM

Quote:

Originally Posted by pjb923

Good workout tonight. I think the 115's for 5 is another PR!

Great job!!!

pjb923 · 08-06-2009, 08:21 PM

Thanks Mark.

Here is tonight's workout.
Hatch Squat: Week 3, day 2

Back Squat
135 x 8
245 x 10
275 x 10
295 x 8
315 x 8

Front Squat
225x 5
235 x 5
255 x 5 x 2 sets

I finished with 15 minutes on the elliptical, then some ab work and stretching.

This workout looked so much easier on paper than it was in reality. I let the relatively lower weight lull me into a false sense of security, but didn't anticipate how painful the 8 and 10 rep sets would be.

pjb923 · 08-07-2009, 07:32 PM

Tonight's workout.

Military Press
95 x 8
115 x 5
145 x 3
165 x 6 (last rep was a push press)
115 x 10
115 x 8

Power Clean
115 x 5
135 x 10 x 5 sets

Neutral Grip Pulldown
100 x 10
160 x 12 x 2 sets

Pushdowns
80 x 20
120 x 20
150 x 12

2000m row in 8:27. I really wanted to get under 8 minutes today, but it wasn't happening. The 50 cleans really took it out of me.

I finished with 2 sets of 10 ball rollouts and a little stretching.

pjb923 · 08-11-2009, 07:17 PM

Tonight's workout.

Hatch Squat: Week 4, day 1

Back Squat
135 x 5
225 x 5
275 x 8
295 x 8
335 x 6
355 x 6

Front Squat
255x 5
275 x 5
295 x 5
310 x 5

Leg Curl
100 x 10
200 x 15
200 x 12

Another great workout. Same weight on back squats and increases across the board on fronts. I honestly didn't think I would make it through this one. Back squats were nice and fast, but the last 2 sets of front squats were brutal.