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Old 01-03-2008, 07:47 AM   #121 (permalink)
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Thursday, January 3 2008

Bench Press

8 x 135
6 x 185
4 x 225
3 x 235
3 x 235
3 x 235
3 x 235
3 x 245 (needed a little help on the third)


Dumbell row

6 x 110
6 x 110


abs
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Old 01-04-2008, 07:40 AM   #122 (permalink)
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Friday, January 4 2008

Squats (decided to work on singles)

6 x 135
6 x 135
1 x 225
1 x 245
1 x 275
1 x 315
1 x 275
1 x 275
1 x 275
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Old 01-05-2008, 06:06 PM   #123 (permalink)
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Saturday, January 5 2008

Snatch

3 x 95
3 x 135
3 x 135

Clean and Press

3 x 135
1 x 155
1 x 175
1 x 185
1 x 195
205 cleaned, but missed the press
12 x 135
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Old 01-06-2008, 05:46 PM   #124 (permalink)
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January 6, 2008 (Sunday)

Deadlifts

5 x 135
5 x 225
3 x 315
1 x 405
1 x 425
1 x 445
1 x 455
1 x 465
missed 475 and just dominated it about 10 days ago- weird
1 x 405

Now for about a week off. It's about time for one and work will keep me away until at least Friday anyhow.

Hopefully I'll come back better than the last time I took a week off, but I was sick that time so maybe I will.
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Old 01-08-2008, 08:30 AM   #125 (permalink)
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good luck with the week off, man. I'm sure you'll benefit
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Old 01-09-2008, 08:39 AM   #126 (permalink)
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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.
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Old 01-09-2008, 09:29 AM   #127 (permalink)
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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.
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conventional deads
bar x F hahaha
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Old 01-09-2008, 06:27 PM   #128 (permalink)
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Quote:
Originally Posted by Frank.S View Post
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.
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Old 01-12-2008, 08:10 AM   #129 (permalink)
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Olympic lifting tommorow, but a bump today so I can find the thread.
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Old 01-13-2008, 06:43 PM   #130 (permalink)
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Sunday, January, uh 13? 2008

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.

Squats in the morning.
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Old 01-14-2008, 07:40 AM   #131 (permalink)
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Box squats - stopped on box, went up as fast as possible.

5 x 135
5 x 135
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185

standing ab pulldowns 2 x 20 @ 80, on knees, 2 x 20 @ 150

good mornings

6 x 135
6 x 135
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Old 01-14-2008, 04:14 PM   #132 (permalink)
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Quote:
Originally Posted by dmw View Post
Box squats - stopped on box, went up as fast as possible.

5 x 135
5 x 135
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185

standing ab pulldowns 2 x 20 @ 80, on knees, 2 x 20 @ 150

good mornings

6 x 135
6 x 135
wow, ab work. wasn't expecting that on the agenda.
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Old 01-14-2008, 05:55 PM   #133 (permalink)
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Quote:
Originally Posted by liftintexas View Post
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.
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Old 01-14-2008, 07:48 PM   #134 (permalink)
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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.
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Old 01-15-2008, 09:10 AM   #135 (permalink)
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Well, the legs are sore, but not as bad as I thought they'd be.

Tuesday January, 15 2008

Bench press

8 x 45
8 x 135
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225

The second set was tough, but these got better, smoother every set after that. Put the grip a little closer together on the last two sets.

abs ()
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Old 01-15-2008, 09:11 AM   #136 (permalink)
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Quote:
Originally Posted by Frank.S View Post
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.
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Old 01-16-2008, 07:38 AM   #137 (permalink)
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Shitty shitty day today-

Snatch

3 x 135

Clean and press

3 x 135
1 x 155
1 x 185
1 x 185, pressed twice
205 missed


Two of my three kids woke up from bad dreams last night, so I didn't sleep well at all. I felt bad and cut the workout off early.
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Old 01-16-2008, 07:47 AM   #138 (permalink)
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I am about to add some ab stuff to my workouts - no shame.

I feel your pain on the kid thing. A couple of nights the past few weeks have felt like newborn days.
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Old 01-16-2008, 07:54 AM   #139 (permalink)
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34 box squats. Thats quite a lot. Nice going.
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Old 01-17-2008, 04:14 PM   #140 (permalink)
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Thanks for the comments, guys.

Thursday, January 17 2008

Squats

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.

(seated calf raises in between most sets)
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Old 01-17-2008, 05:49 PM   #141 (permalink)
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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.
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Old 01-18-2008, 09:07 AM   #142 (permalink)
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Friday, January 18 2008

no spotter today- so I did an upper body push instead of maxing out bench for the umpteenth time

Bench press -grip closer than usual and as fast as possible on concentric

5 x 135
5 x 135
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185

overhead barbell press, strict

8 x 95
5 x 115
5 x 115
5 x 115

skullcrushers

8 x 70
8 x 70
8 x 70
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Old 01-20-2008, 05:56 PM   #143 (permalink)
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Deadlifts tommorow. Just looked back and I missed 475 the last time out. Hoping to beat that and then some tomorrow.
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Old 01-21-2008, 07:41 AM   #144 (permalink)
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good luck with the deadlifts, man.

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.
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Old 01-21-2008, 11:09 AM   #145 (permalink)
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good luck with the deadlifts, man.

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.
Thanks. Yeah, I go for PRs way too much myself.
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Old 01-21-2008, 11:12 AM   #146 (permalink)
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Monday, January 21 2008

Lat pull downs

8 x 100
8 x 150
8 x 150

Deadlifts

6 x 135
5 x 225
5 x 315
1 x 405
1 x 425
1 x 445
1 x 455
475 missed. Don't understand- I pulled like hell though.
1 x 405
1 x 405
1 x 405

rack pulls (since my lockout sucks)

5 x 315
5 x 225

I really thought I'd do well today - I felt great when I went in, but who knows.
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Old 01-21-2008, 12:40 PM   #147 (permalink)
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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.
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Old 01-22-2008, 08:15 AM   #148 (permalink)
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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.
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Old 01-23-2008, 08:21 AM   #149 (permalink)
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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.
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Old 01-24-2008, 08:15 AM   #150 (permalink)
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Thursday, January 24 2008

bad, bad, bad

Lateral shoulder raise with 10 pound dumbells - 3 sets of 8

standing barbell shoulder press - 2 sets of 8 @ 85

Clean and press

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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