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Old 04-06-2008, 10:31 PM   #31 (permalink)
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Old 04-07-2008, 09:03 AM   #32 (permalink)
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nice board pressing and very strong face pulls
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Old 04-07-2008, 10:50 AM   #33 (permalink)
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Thanks everyone!

Yesterday I hiked the Blue Hills Trail for about 3-4 hours. That's like 12 sets of 1500 step-ups or something.
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Old 04-08-2008, 04:18 PM   #34 (permalink)
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My first real squatting since I was sick:

4x3 - 225
4x3 - 245
1x265
1x275
1x285

Some mid-back tension and a mild headache. I rolled my neck out with the stick and did some easy stretching and it disappeared.

Not bad... glad to be back doing them.
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Old 04-13-2008, 11:05 AM   #35 (permalink)
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Didn't feel like reporting most of last week's stuff. I got some good massage work done on Friday. Today I begin a simple, straightforward program. Some will recognize it. Nothing crazy or special.

DAY 1
Squats 5x5
2-Board Bench 5x5
Seated Rows 5x5

DAY 2
Squats 5x5 (about 80% of DAY 1)
Overhead Lockouts 5x 10sec holds
Deadlifts 5x5
Chinups 5x5

DAY 3
Squats, up to heavy 5x
Db Bench Press 5x5
Chest-Supported DB Rows 5x5

Again, not too harsh on the overhead stuff. I'm excited to start this.
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Old 04-13-2008, 11:10 AM   #36 (permalink)
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Be careful on day 2 w/ those 5x5 deadlifts

they can be too much for some folks
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Old 04-13-2008, 11:34 AM   #37 (permalink)
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Be careful on day 2 w/ those 5x5 deadlifts

they can be too much for some folks
Yes. I was debating making those singles or doubles instead. I've never had much fun or luck with anything higher than doubles on deadlifts. This week I'll be conservative on the weight and see how it feels.
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Old 04-13-2008, 03:56 PM   #38 (permalink)
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Squats 5x5 - 225
2Board Press 5x5 - 225
Seated Rows, pronated grip 5x5 - 170

This went well. I was conservative on the weights, but it was still work. Toughest part was actually the last set of the presses. I'm getting some slight glute medius pain pattern action down my left side. I'll take the tennis ball to it tonight and see if I can nix it. I think I'm gonna like this routine.
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Old 04-15-2008, 11:32 AM   #39 (permalink)
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Squats
5x5 - 185

*Easy. But my hips will thank me. It's also about 80% of what I did on Monday, so true to the program.

Overhead Barbell Lockouts
5x 10secs - 165

*Too easy again. I'm playing it conservative this first week, so I'l definitely be jumping up next week on these.

Deadlifts
5x5 - 225

*Easy, but my hips were fatiguing. Core was tiring too. I'll keep these relatively low. I also did these double overhand, whcih wasn't a challenge at this weight, but I'll try and stick with that over the next few weeks to work on grip strength.

Chinups
5x5 - bw+25

*Not too easy. Last 2 sets were difficult, simply from fatigue.

This day will be good for me, cause it will force me to stay moderate on the weights and nail down my form issues. I feel "worked out" but not blown out.
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Old 04-15-2008, 12:46 PM   #40 (permalink)
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i like 3 reps on deadlifts.
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Old 04-15-2008, 06:37 PM   #41 (permalink)
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I like singles but thats just because they are easier..

your new program looks great ian, simple, to the point. i like it.
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conventional deads
bar x F hahaha
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Old 04-15-2008, 08:15 PM   #42 (permalink)
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I like doubles and triples for pulls.
I like that because then when I do 5-6 reps I feel like I'm really pushing it.

That's a whole lot of 5x5 dude. Stay focused.
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Old 04-18-2008, 06:54 PM   #43 (permalink)
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Thanks for the comments guys!

today:

Squats:
5x135
5x185
5x225
5x245
5x255

*Not bad. I can do more. Next week I'll push things, now that I know what this feels like.

Dumbbell Bench Press
5x5 - 85's

*Not difficult. Some slower reps on the last set, but I'll definitely be going up next week.

Db Chest-Supported Rows
5x5 - 60's

*Easy.
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Old 04-21-2008, 04:24 PM   #44 (permalink)
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Squats:
5x5 - 235

*Not bad at all! 10 lbs up from last week.

2Board Presses:
5x5 - 235

*I struggled with these. Started on a bad note, as I whapped the bar against the rear pins on not only the first rep, but also the second. After some cursing and adjusting, I found a groove. Last two sets were slow and not fun.

Seated Rows, pronated grip:
3x5 - 175
2x5 - 165

*Off. The 175 was ugly, so I backed off to 165. There was NO groove on these for some reason.

Rollouts
3x10

Various scap and cuff work.

I feel good now that it's over. No pain, tris are FRIED. Glad the squats went as well as they did.
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Old 04-25-2008, 11:34 AM   #45 (permalink)
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are you getting a lift off on the bench? if so, get them to lift it to you a bit further.. if not.. get a liftoff or your asking for shoulder trouble for sure.

nice work. I see your squat going up a hell of a lot in this program.
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conventional deads
bar x F hahaha
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Old 04-25-2008, 02:23 PM   #46 (permalink)
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Good points, Frank. It's difficult to get a lift sometimes because I have to fit mine in in off-peak (or closed) hours. Peak time usually means I'm working. My squat is feeling really good these days.

Yesterday:

Squats:
5x5 - 195

*Really warm in the gym. No circulation. Still, these were fine.

Overhead Lockouts:
4x10secs - 185
1x10secs - 205

*Once I got the groove on these, I slapped on the extra 20 pounds. The first 2 sets were really wobbly.

Deadlifts:
1x315
1x335
1x355
1x375
1x335

*Went with singles, because after last week's session, I had some sort of adductor/hamstring going on for a while. These felt really heavy, though. I think the heat in the gym and the busy work day around it sapped some of my "pop".

Chinups:
5x5 - bw+35

*No problem. I was tired and hungry, but they weren't bad.

Reverse Crunches:
3x20

Now, off to see Megadeth tonight! Woooo!
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Old 04-26-2008, 07:27 PM   #47 (permalink)
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Squats:
5x135
5x185
5x225
5x245
5x265

*These felt good again! The last rep was difficult, but not eye-popping.

Db Bench Press:
3x5 - 90's
2x4 - 90's

These were ok, although on the last two sets I felt a little something off in my left shoulder, and the strength just bailed on me.

Db Chest-Supported Rows
5x5 - 65's

*These were solid but not easy.

Rollouts
3x12

Various ER's and scap stuff.

Damn good workout.
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Old 04-29-2008, 03:49 PM   #48 (permalink)
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Squats:
5x5 - 245

*These were tight and good. The last reps were tough, but no pain or loss of form.

2Board Presses:
4x5 - 245
4x245

* I got a lift off on 3 of these, which helped a lot. I dry-humped the hell out of the last 2 reps, but whatever. Next week I'll try and get all 5x5 at 245.

Seated Rows, pron. grip:
5x5 - 175

*Got these in after all. I used straps on the last 2 sets cause my energy and grip were mysteriously nowhere to be found.

I'm feeling pretty positive about this program so far! Things are moving up each week, with very little joint irritation.

Last edited by I. Kay : 04-29-2008 at 04:30 PM.
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Old 04-29-2008, 10:43 PM   #49 (permalink)
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Now, off to see Megadeth tonight! Woooo!
Oh yeah.
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Old 05-03-2008, 02:58 PM   #50 (permalink)
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Yesterday:

Squats:
5x5 - 205

Overhead Lockouts:
4x10secs - 205
1x10secs - 195

*These were difficult. I was wobbly, and in between the 3rd and 4th sets I had a 4-second hold that just collapsed. My left side was giving on me most of the time.

Deadlifts:
5x1 - 355

These kinda sucked, but oh well.

I skipped the chins because my left biceps was going nuts, and I was also running out of time. This day is just too damn long!

I saw my massage guy, and he found some good (i.e. bad) stuff in my left hip.
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Old 05-03-2008, 07:00 PM   #51 (permalink)
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how was megadeth they are sweet
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Old 05-03-2008, 07:14 PM   #52 (permalink)
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how was megadeth they are sweet
They were dead on, lots of fun! Mustaine has some classical guitarist playing rythmn guitar now (he actually takes a lot of leads too). The guy is technically phenomenal, even if he lacks a little of the "soul" of thrash. He kinda plays and looks like he belongs in Dream Theater (i.e. a bit on the "uptight and nerdy, too-clean and poofy" side).

But man, when the band hits the grooves and breakdowns, nobody can beat them!

In Flames was there, and even though I don't like their studio stuff, live they were fun to see. Children of Bodom were fine, though a bit sloppy... plus I've seen them play those same songs about 4-5 times before.

Best part was my cousin was there with me. He's liked Megadeth since even before I did, and we've listened to lots of the same metal for years. He had never seen them live, so it was a big deal.
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Old 05-05-2008, 07:42 PM   #53 (permalink)
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Squats:
5x135
5x185
5x225
5x245
5x275

*Smooth. Not easy, but no grinding. I did some x-band walks in between sets, to make sure the ol' glutes were firing ok. This hip thing has got to go.

Db Bench Press:
5x5 - 90's

*My left arm is still tweaky. It's lat and forearm related, which makes for an unstable press. Still, the weight itself was not bad.

Chest-Supported Rows:
5x5 - 70's

*No problems.

Reverse Crunches
3x20

I'm liking where this program is taking me. 5x275 is a nice improvement so far!
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Old 05-08-2008, 08:47 PM   #54 (permalink)
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Squats:
5x5 - 255

*Improving each time!

2Board Presses: Awful. Not even gonna report numbers. I ended up backing off and doing higher reps. My left arm felt weak, my form was all over the place, I had no energy... I simply can't lift in between clients.

Later on...
Neck pulls 3x10 - 140
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Old 05-10-2008, 07:56 PM   #55 (permalink)
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Squats:
5x5 - 215

*My form is really starting to click. This was my light day, and it's almost as much as my starting "heavy day". Ha.

Overhead Lockouts:
5x5 - 155

*I decided to do actual pressing lockouts, rather than timed holds. It went ok, but left shoulder didn't like it. My whole left arm/shoulder has been iffy for a week or more now.

Rack Pulls, just below the knee:
1x275
1x315
1x365
1x385
1x405
1x425

*Instead of pulling from the floor and possibly further irritating this hamstring attachment issue, I went with rack pulls. These were fucking fun. Nothing record-breaking, but I didn't feel so damn limited by pain.

Curls, external rotations, etc. No chins again this week. My left side just won't take it. It's ok, because chins are one my strongest lifts already.

I also did 5x10 on reverse crunches and 4x10 on ab-wheel rollouts in between sets.
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Old 05-13-2008, 12:25 PM   #56 (permalink)
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Squats:
up to 5x285

Db Bench:
up to 5x95's

Chest-Supported Db Rows:
3x5 - 75's

Barbell Curls

Dropped the volume today. I'm going to check some PR's next week, and feeling on the verge of some burnout (i.e. old injuries taking too much stress). When I get back from visiting my brother I might start Maximum Strength.
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Old 05-13-2008, 12:55 PM   #57 (permalink)
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Realistic goals for next week's 1RM tests:

Squat: 325

Full-Range Bench Press: 265

If I'm up to it (that is, if my hip is up to it) I'll see what I have for a deadlift too.
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Old 05-13-2008, 08:03 PM   #58 (permalink)
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Just reading back through your log, nice progress
will be interested to follow your results from Max Strength
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Old 05-13-2008, 10:39 PM   #59 (permalink)
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Quote:
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Realistic goals for next week's 1RM tests:

Squat: 325

Full-Range Bench Press: 265

If I'm up to it (that is, if my hip is up to it) I'll see what I have for a deadlift too.
That will be a very nice Bench Press!

What is your previous best?
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Old 05-14-2008, 10:30 AM   #60 (permalink)
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That will be a very nice Bench Press!

What is your previous best?
I hit a couple of reps at 255 about a year and a half ago. Various injuries kept me from benching for a long time, and then I stayed away from it for even longer. So 265 wouldn't be a HUGE PR, but it would be significant because it'll be the first one in a LONG time.
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