Bumping this so I can find it when the rest-week is over.
I don't think I'll ever be able to do full-body three days a week stuff. I can't stand not going to the gym, which is why I set my routines up so I can go about 6 times a week.
i do the same thing. 5 times a week seems about right for me (tuesday/fridays off i like). Besides, you get to use heavier weights this way then fullbody i think
have a good off week, youll be stronger when its over.
i do the same thing. 5 times a week seems about right for me (tuesday/fridays off i like). Besides, you get to use heavier weights this way then fullbody i think
have a good off week, youll be stronger when its over.
I agree about the heavier weights. If I did bench at the end of a fullbody workout I'd probably have ego contusions.
Bent over dumbell rows and lateral dumbell rows w/ 10 pounds.
Snatch
5 x 45
3 x 135
3 x 135
1 x 155
165 missed (not getting under the bar- more of a "power snatch")
Clean and press
1 x 165
1 x 175
1 x 185, then an extra press
1 x 185, then an extra press
1 x 185
1 x 135, then 4 presses
1 x 135, then 4 presses
1 x 135, then 4 presses
really worked on speed with those push presses and trying to get under the bar- that's all that holds me back from bigger clean and press numbers.
bent over dumbell rows
10 x 80
10 x 80
did those really fast too. Hopefully all this "speed" will help deadlift numbers.
wow, ab work. wasn't expecting that on the agenda.
haha. Yeah, I don't do them much - this is probably the first time I've ever done them when my workout buddy wasn't there (he's a bigger guys, so he likes to do them). But, I've been reading some articles on elitefts and they talk them up, especially standing stuff, so I threw it in.
On a side note, my legs are already killing me. Squats for the first time after a week off and I was really busy at work today - on my feet all day. Tommorow will hurt to walk, probably.
I love getting asked constantly 'what did you do?? why do you walk with a limp?' most days haha.
I do some standing ab stuff 2x per week. I have no idea if it specifically helps all that much. But i dont want to find out the opposite now.
Yeah, I've never done abs much because the midsection is not a problem for me- but I feel I should make sure the core is strong since I'm trying to up the deadlift and squat.
8 x 135
5 x 225
5 x 245
3 x 255
3 x 265
1 x 275
1 x 285
1 x 295
5 x 225
These felt good, 295 is a PR at the depth I was doing them. I had the box in the rack to know when I'd gone far enough and it was low - like a foot off the ground. Anyway, I played with my stance and closer together felt better to me. I could have gone over 300 but I felt a twinge at the top of my right knee and decided to back off.
These numbers are still poor in relation to my other lifts, but at least the movement is feeling better every time out.
Been thinking about this throughout the evening- I think I can do singles in squats and try to push the max like I did with deadlift. The stance, and having the box to know when to "explode" back up really make a difference. I'm a lot more confident that I can push it this way without hurting myself. Another thing I'm doing is keeping the bar a little lower and not worrying about "bending" at the waist.
There are two racks at my Y and I was in the poor one today - the other will be more condusive to pushing myself to a point where I could go to failure if I want. That's really what I think I need to get the numbers up.
looking solid on the bench, too. after I complete my current scheme, I'm thinking I need to back off just trying to max each time and do some variations.
looking solid on the bench, too. after I complete my current scheme, I'm thinking I need to back off just trying to max each time and do some variations.
godamighty, now my lower back is hurting. Like not good-sore hurting, but muscle strained hurting. I do have a cold again, though not as bad as the last one- maybe it's effecting me more than I thought.
One good note and the real reason to post for the record- I weighed 214 last night - a dmw record. I got up to 218 one day last spring, but that was fully clothed and with shoes on. I didn't think weighing that way made that much difference, but it does 'cause I'd be over 220 with shoes and jeans, etc. Anyway, at least something good. Maybe I can get over 220-225 by summer and keep most of it.
Skipped today. Back still hurting, though I don't have the normal "knot" close to my shoulder blade that usually puts me down for a couple of days. Hopefully that means I'll be better quick - I already feel better today. My wife is getting real good at applying icy hot with a deep tissue massage, bless her heart.
Went in this morning, and I'm down to pretty much normal DOMS. I had a small knot in my back yesterday, but it's not the full-on deal I get sometimes that causes me to not be able to turn my head.
Looking back, I think the rack pulls did me in. I've not done them much ever, and I think doing them after a failed pull was maybe a bad idea. I feel the pain / soreness in my back the most when I reproduce the rack pull movement. Anyway ...
Bench press - no spotter, so I rigged the bench in the power rack - no one was there this morning anyway
8 x 135
8 x 135
8 x 135
5 x 185
3 x 225
3 x 230
3 x 235
2 x 240
1 x 245
1 x 250
255 missed, but I think I would have had it if I didn't do the extra reps on 230, 235, and 240 even though I probably had an extra, forced rep on top of those.
5 x 205, short rest then
2 x 205 short rest then
10 x 135
Kept elbows in tighter this session since I've been reading some elitefts articles during lunch.
1 x 135 with three presses
1 x 135 with three presses
1 x 185
At this point my back started to lock up again and I halted the workout. I felt better this morning, so I'm surprised. I don't think I'm back to as bad as I was Monday and Tuesday, but I'll probably have to shut it down until Sunday or Monday.
I swear to god, every time I take a week off and come back I either suck or get hurt. Good thing I've got this log now to see if I can find the culprit in this deal.
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Since most of your life is already complicated, why make your training the same way? Jim Wendler
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