ExRx.net

Sunday Oct 16 2011

All weight in pounds

Cycle 2, Wave 3 (5/3/1+), Day 2, Deadlift
Program is here: viewtopic.php?f=15&t=8047&start=31
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Deadlift
135 - 5
190 - 5
-- Sets --
240 - 5
270 - 3
305 - 3 * Baseline Rep PR, have never gotten 3 reps before

Deadlifts are no fun anymore since I started doing them with proper form. I was astounded I could pull 3 reps today. But very happy about it afterwards. Note: I can attest to proper form from the blood on the bar and the scrapes on my shins.

Barbell Curls
52.5 x 5 x 10

Up 2.5 over last week.

Bulgarian Split Squats
All weights are combined dumbbells plus vest

bw: 10
bw+40: 8
-- sets --
bw+100: 5
bw+110: 5
bw+120: 5
-- backdown --
bw+40: 10
bw: 10

Top set is 10# over Thursday's top set. Gruesome and horrible, but I think I can add 10# more for my last set of these on Thursday before deload.

Tuesday Oct 18 2011

All weight in pounds

Cycle 2, Wave 3 (5/3/1+), Day 3, Bench
Morning Weight: 170
Workout time: 60 minutes
Program is here: viewtopic.php?f=15&t=8047&start=31
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Turns out Evan is quite strong after all, which was hard to see when we started him on squats and he had real trouble with balance. He had no trouble on bench and row, and is progressing on goblet squats to gain balance for real back squats.

Bench
45 - 5
95 - 5
-- Sets --
147.5 - 5
165.0 - 3
185.0 - 5 ! * Rep PR. Previous 177.5 8/21/11

Very very satisfying PR. I had basically put bench on hold when I started stronglifts, to get the other lifts up to speed and in balance. Now I'm breaking past where I was before Stronglifts, when I could only get 2 reps at 185.

Strongly considering going up by 7.5 instead of 5 as a one-time event. It's nice to hit 5 reps on 1+ day but it seems it would make more sense to be getting 2 and fighting for 3.

Rows
45 - 5
77 - 5
-- Sets --
110 - 5
122.5 - 3
137.5 - 5

Rep PR I'm sure though I don't track them. I'll have to make up a sheet for rows.

Pause Bench
Put bar on pins, get under. Lift an inch off the pins, pause 4 seconds, complete rep.

140: 5, 5, 5
142.5: 5, 5

Was going to do 135 and figured what the hell and started with 140. Nice!

Thursday Oct 20 2011

All weight in pounds

Cycle 2, Wave 3 (5/3/1+), Day 4, Squat
Workout time: 40 mins
Program is here: viewtopic.php?f=15&t=8047&start=31
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Victory and Defeat
Gabe won the presidency of the Junior National Honor Society today, and promptly loaded his bar w/90# instead of 70# for bench, leading to a spectacular failure to get even one rep. We puzzled for awhile before figuring it out, but he'd burned out and couldn't make 5x5. We'll repeat 70# next week.

Matt tried to jerk a 265# deadlift and put himself out of commission, ending his session.

I smashed my all-out squat 1+ set and had to call my session after nearly throwing up during Bulgarians.

Squat
45 - 5
90 - 5
135 - 5
-- Sets --
180 - 5
205 - 3
230 - 4 !! Rep PR, previous was baseline, 205, last week 10/13/11

Seems those hellish Bulgarians and pause variations have paid off. Kenny C never did tell me where to send his check.

Bulgarian Split Squats
bw: 10
+60: 8
-- sets --
+120: 5
+130: 5

Stopped here and called it a day. In one year I've only stopped 3 sessions and every time it was because I hurt myself. This time I had the squat victory and the increasing waves of nausea and decided to quit while I was ahead.

Pause Squats
Cancelled due to nausea


Deadlift
265 x 1

Well, Matt had the bar loaded and just sitting there calling to me....

Saturday, Oct 22, 2011

All weight in pounds

Cycle 2, Wave 4 (deload), Day 1, Press
Morning weight: 170
Workout time: 25 minutes
Program is here: viewtopic.php?f=15&t=8047&start=31
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Deload
Something must be working, it's only cycle 2 and I'm already grateful for deload week.

Press
45 - 5
-- Sets --
55 - 5
70 - 5
80 - 5

Chin-ups
5, 5, 5

Pause Press
Skipped. Will resume on cycle 3

Chain Press
Just for fun on deload week, tried something new.

Chains add 28 lbs at top of rep

70 + 28: 5, 5, 5, 5

Triceps had mild burn at the end of these. These will very likely enter my program when I've exhausted the benefits of pause press.

Sunday Oct 23 2011

All weight in pounds

Cycle 2, Wave 4 (deload), Day 2, Deadlift
Workout time: 35 mins
Morning weight: 170
Program is here: viewtopic.php?f=15&t=8047&start=31
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Deadlift
135 - 5
160 - 5
190 - 5

Barbell Curls
55 x 5 x 10

Up 2.5 over last week. Didn't really deload these.

Bulgarian Split Squats
All weights are combined dumbbells plus vest

bw: 10
bw+40: 10
bw: 10

_________________
The Angels have the phone box.

Tuesday Oct 25 2011

All weight in pounds

Cycle 2, Wave 4 (deload), Day 3, Bench
Morning Weight: 170
Workout time: 40 minutes
Program is here: viewtopic.php?f=15&t=8047&start=31
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Bench
45 - 5
-- Sets --
80 - 5
100 - 5
115 - 5


Rows
57.5 - 5
72.5 - 5
87.5 - 5

Pause Bench
Put bar on pins, get under. Lift an inch off the pins, pause 4 seconds, complete rep.

90 x 5

_________________
The Angels have the phone box.

Thursday Oct 27 2011

All weight in pounds

Cycle 2, Wave 4 (deload), Day 4, Squat
Morning weight: 169
Workout time: 22 mins
Program is here: viewtopic.php?f=15&t=8047&start=31
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Squat
45 - 5
-- Sets --
95 - 5
120 - 5
145 - 5

Bulgarian Split Squats
bw: 10
+40: 10
bw: 10

Pause Squats
95 x 2 x 5

So ends Cycle 2

Saturday, Oct 29, 2011

All weight in pounds

Cycle 3, Wave 1 (5/5/5+), Day 1, Press
Workout time: 50 minutes
Program is here: viewtopic.php?f=15&t=8047&start=44
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Press
45 - 5
67.5 - 5
-- Sets --
90 - 5
105 - 5
120 - 6 * 6 rep baseline. Beats 5 reps @120 on 8/23/11

Chin-ups
Warmups: 2, 2

Set: 7,8,8,7

That makes 30 reps in 4 sets. I'm strongly thinking to go to weighted chins next week, not sure if I can continue with straight sets and get to 3x10 the way I'm doing it.

Pause Press
95: 5, 5, 5, 5, 4

Will probably go to 100 next week even though I didn't make 5x5, as long as I can make 3x5 I'll keep adding weight.

_________________
The Angels have the phone box.

Sunday Oct 30 2011

All weight in pounds

Cycle 3, Wave 1 (5/5/5+), Day 2, Deadlift
Workout time: 60 mins
Morning weight: 169
Program is here: viewtopic.php?f=15&t=8047&start=44
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Deadlift
135 - 5
175 - 5
-- sets --
215 - 5
249 - 5
281 - 7 * Ties 280x7 (made w/bad form) on 9/11/11

Barbell Curls/Planks
57.5 - 10 (60sec plank) 10 (60sec plank) 10, 9, 9

Up 2.5 over last week. Better than the 10,10,9,6 I got on 9/4. Will probably add 1.25 next week even though I didn't get 5x10.


Step-Ups
All weights are combined dumbbells plus vest

bw: 10
bw+40: 10
-- sets --
+100: 5
+120: 5

Just like when I started Bulgarians, had some issues with balance, and today was really a first-timer learning thing.

Tuesday Nov 1 2011

All weight in pounds

Cycle 3, Wave 1 (5/5/5+), Day 3, Bench
Morning Weight: 171
Workout time: 60 minutes
Program is here: viewtopic.php?f=15&t=8047&start=44
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Bench
45 - 5
95 - 5
-- Sets --
135 - 5
152.5 - 5
172.5 - 9 !!! Smashes 7x175 three weeks ago on 10/11/11

Rows
45 - 5
75 - 5
-- Sets --
110 - 5
117.5 - 3
132.5 - 6

Pause Bench
Put bar on pins, get under. Lift an inch off the pins, pause 4 seconds, complete rep.

155: 5 * Oops, this was way too much
145: 5, 5, 5, 4 (this was 2.5 over top set last time)

Thursday Nov 3 2011

All weight in pounds

Cycle 3, Wave 1 (5/5/5+), Day 4, Squat
Morning weight: 171
Workout time: 65 mins
Program is here: viewtopic.php?f=15&t=8047&start=44
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Squat
45 - 5
85 - 5
125 - 5
-- Sets --
165 - 5
190 - 5
215 - 6 * Rep PR, beats 6x205 on 9/15/11, and beats 4x215 on 10/13/11

Short Lunges / Planks
bw: 10 (60 sec plank)
+40: 10
-- sets --
+100: 5 (60 sec plank)
+120: 5 (60 sec plank)
+120: 5 No two the same!

Will have to reluctantly go back down to 100/110 and get the balance right and form consistent.

Pause Squats
133: 5, 5
144: 5, 5

Decided to keep adding weight until form broke. On 5th rep of 4th set got very wobbly, just like the first time I did them, so I'll start with that weight next week. Will keep adding weight as long as I can make 3x5.

Legs are about 10 degrees hotter than the rest of my body and feel like I have worms crawling all over on the inside of my skin.

_________________
The Angels have the phone box.

Saturday Nov 5 2011

All weight in pounds

Cycle 3, Wave 2 (3/3/3+), Day 1, Press
Workout time: 42 minutes
Program is here: viewtopic.php?f=15&t=8047&start=44
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Press
45 - 5
75 - 5
-- Sets --
97.5 - 3
112.5 - 3
125 - 5 * Rep PR. Beats 122.5 on 10/8/11 (same spot previous cycle)

Chin-ups
bw warmups: 2, 2

weighted +4: 5, 5, 5, 5, 5, 5

Last week was bw 7,8,7,8. Today started adding weight, back to sets of 5. Amazing how much harder it is with a only 4 pounds put on.

Chain Press
85 + 28: 5, 5, 5
90 + 28: 5, 5

Made a quick game time decision to switch to chains from Pause Press, since my sticking point has moved to way up over my head and lockout is now my issue.

Sunday Nov 6 2011

All weight in pounds

Cycle 3, Wave 2 (3/3/3+), Day 2, Deadlift
Workout time: 65 mins
Program is here: viewtopic.php?f=15&t=8047&start=44
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Deadlift
179 - 3
-- sets --
220 - 3
264 - 3
295 - 6 * Ties baseline 6x295 on 9/18 w/bad form, this is first proper form set of 6x295

Barbell Curls/Planks
Weight: 60

10 (60 sec plank)
10
10 (75 sec plank)
10 (60 sec +8 plank)
10

Up 2.5 over last week. Really getting somewhere, very happy about the curls.

Step-Ups
All weights are combined dumbbells plus vest

bw: 10
bw+40: 8
-- sets --
+100: 5
+120: 5
+120: 5

Balance much better this week, so did 2 sets @ 120.

Tuesday Nov 8 2011

All weight in pounds

Cycle 3, Wave 2 (3/3/3+), Day 3, Bench
Workout time: 40 minutes
Program is here: viewtopic.php?f=15&t=8047&start=44
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Bench
45 - 5
95 - 5
-- Sets --
142.5 - 3
162.5 - 3
182.5 - 7 * Rep PR. Beats 175 on Oct 11 2011

Rows
45 - 5
75 - 5
-- Sets --
107.5 - 3
125 - 3
140 - 5

Pause Bench
Put bar on pins, get under. Lift an inch off the pins, pause 4 seconds, complete rep.

145: 5, 5
150: 5, 5
152.5: 4

_________________
The Angels have the phone box.

Thursday Nov 10 2011

All weight in pounds

Cycle 3, Wave 2 (3/3/3+), Day 4, Squat
Morning weight: 171
Workout time: 85 mins
Program is here: viewtopic.php?f=15&t=8047&start=44
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Matt's bench fetish is starting to annoy me. He's got it up to a 25 minute ritualized ceremony and it stretched my workout to 85 minutes. If he weren't such a good form spotter...

Squat
45 - 5
95 - 5
135 - 3
-- Sets --
175 - 3
200 - 3
225 - 6 * Rep PR, beats 6x215 11/3/11 (last week!)

Short Lunges / Planks
bw: 10 (+16 60 sec plank)
+52: 8 (+32 60 sec plank)
-- sets --
+92: 5 (+32 60 sec plank)
+108: 5, 5
+118: 5, 5

Pause Squats
140: 5, 5
145: 5
150: 5 (4?)

Matt said the last rep was "entertaining", so not sure whether to count it.

_________________
The Angels have the phone box.