ExRx.net

Saturday Nov 12 2011

All weight in pounds

Cycle 3, Wave 3 (5/3/1+), Day 1, Press
Workout time: 55 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 --
105 - 3
120 - 1
145 - 1
152.5 - Fail

This was a test of how well Wendler's formula would predict my 1RM. the prediction was 145#, which I got with just a small slowdown near the top. So I added 5% and the bar stopped cold at eye level.

Chin-ups
bw warmups: 2, 2

weighted +8: 5, 5, 5, 5, 5, 5

From here I will keep the +8 pounds and try to add reps gradually, getting at least to 5x6 before dropping back to sets of 5 and adding 4 more pounds.

Chain Press
90 + 28: 5, 5
95 + 28: 5, 4
100 + 28: 4

I'm thinking switching from pause to chain was premature after all. After only 3 sessions of pause press my sticking point moved from eye level to somewhere just over my head. I figured, "Wow, it worked, now I need work up higher toward lockout." But the failure at 152.5 dead cold at eye level makes me think it might not be so simple. Perhaps another cycle of pause presses, pausing perhaps a bit higher, would let me continue to make progress.

_________________
The Angels have the phone box.

Sunday Nov 13 2011

All weight in pounds

Cycle 3, Wave 3 (5/3/1+), Day 2, Deadlift
Morning weight: 170
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
200 - 5
-- sets --
250 - 3 *oops, was supposed to be 5
280 - 3
315 - 3 * Rep PR, beats 305 on Oct 16 2011

Barbell Curls/Planks
Curl weight: 62.5
Plank extra weight: 42

10 (45 sec plank)
10 (60 sec plank)
10
10 (45 sec plank)
10

Still up 2.5/week for some weeks now, very happy with the curls.

Step-Ups
All weights are combined dumbbells plus vest

bw: 10
bw+40: 8
-- sets --
+102: 5
+112: 5

Balance disappeared again, lost some confidence. Well, this was probably the last day for these as I'm putting in a deadlift assistance, so not to worry.

_________________
The Angels have the phone box.

Tuesday Nov 15 2011

All weight in pounds

Cycle 3, Wave 3 (5/3/1+), Day 3, Bench
Workout time: 65 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 --
155 - 3
175 - 1
192.5 - skip
225.0 - Fail * Predicted 1RM from formula. Matt and I both thought I had it and bar stopped moving
185 - 3 back down set

Rows
45 - 5
77 - 5
-- Sets --
119 - 5
131 - 1
147.5 - 1

Don't know if failed bench could affect rows, but missing that heavy rep killed me

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

135: 5
140: 5
145: 5, 3

Had to start lower than last week due to being more or less dead from the failed bench 1RM attempt.

_________________
The Angels have the phone box.

Thursday Nov 17 2011

All weight in pounds

Cycle 3, Wave 3 (5/3/1+), Day 4, Squat
Morning weight: 171
Workout time: 55 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
95 - 5
145 - 3
-- Sets --
190 - 5
215 - 3
240 - 2

Short Lunges / Planks
bw: 10 (+32 60 sec plank)
+40: 8 (+32 60 sec plank)
-- sets --
+112: 5 (+32 60 sec plank)
+112: 5, 5

Pause Squats
145: 5, 5, 5

_________________
The Angels have the phone box.

Saturday Nov 19 2011

All weight in pounds

Cycle 3, Wave 4 (Deload), Day 1, Press
Workout time: 15 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
-- Sets --
55 - 5
70 - 5
85 - 5

Chin-ups

bw: 5, 5, 5

_________________
The Angels have the phone box.

Sunday Nov 20 2011

All weight in pounds

Cycle 3, Wave 4 (deload), Day 2, Deadlift
Workout time: 20 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
135 - 5
165 - 5
200 - 5

Barbell Curls
65: 10, 10, 10, 10, 8

_________________
The Angels have the phone box.

Tuesday Nov 22 2011

All weight in pounds

Cycle 3, Wave 4 (deload), Day 3, Bench
Program is here: viewtopic.php?f=15&t=8047&start=44
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Skipped
Excuses:

1) Fighting a cold
2) Holidays
3) At home vacation, didn't feel like it

_________________
The Angels have the phone box.

Thursday Nov 24 2011

All weight in pounds

Cycle 3, Wave 4 (deload), Day 4, Squat
Program is here: viewtopic.php?f=15&t=8047&start=44
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Skipped
Excuses:

1) Fighting a cold
2) Holidays
3) At home vacation, didn't feel like it

_________________
The Angels have the phone box.

Saturday Nov 26 2011

All weight in pounds

Cycle 4, Wave 1 (5/5/5+), Day 1, Press
Workout time: 45 minutes
Program is here: viewtopic.php?f=15&t=8047&start=47
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Press
45 - 5
70 - 5
-- Sets --
95 - 5
110 - 5
122.5 - 6 * Rep PR Beats 120 on 10/29/11

Chin-ups
Minimum 20

bodyweight: 8, 7, 6

Pause Press
Raise bar to about tip of nose, hold for count of 4, complete rep

95: 5, 5
100: 3, 3

_________________
The Angels have the phone box.

Sunday Nov 27 2011

All weight in pounds

Cycle 4, Wave 1 (5/5/5+), Day 2, Deadlift
Morning weight: 169
Workout time: 40 mins
Program is here: viewtopic.php?f=15&t=8047&start=47
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Deadlift
135 - 5
-- sets --
220 - 5
255 - 5
290 - 7 * Rep PR beats 281 Oct 30 2011

Barbell Curls/Rear Delt DB Rows

Curls: 67.5: 10, 10, 10, 9, 7

Rear Delt DB Rows:
14: 15
19: 15
24: 10, 10, 8

Will probably do 21.5 next week, going for five sets of 10. Felt these in biceps, but that might be because I was inter-setting with curls.

_________________
The Angels have the phone box.

Sunday Dec 11 2011

All weight in pounds

Cycle 4, Wave 3 (5/3/1+), Day 2, Deadlift
Workout time: 20 mins
Program is here: viewtopic.php?f=15&t=8047&start=47
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Suspended Program
My left shoulder has been in pain since Thursday, peaking yesterday and dramatically better today.

I'm not doing any compound movement where my arms move until it's cleared up, but I decided to try deadlifts and let the warmups tell the tale.



Deadlift
135 - 5
195 - 5
-- sets --
255 - 5
290 - 3 * This is the most I've ever done with double overhand grip
325 - overhand grip - zero, could not budge from floor
325 - mixed (right supinated) - 2 * Rep PR and beats lifetime 1RM of 1x325

Wanted to see if I could do 325 with double overhand grip but no way no how. Set up 3 times and bar would not come off floor unless I broke form and raised hips, so I gave up.

I suspect that always supinating left hand for mixed grip on top set of deadlifts may be part of my shoulder problem, so I supinated right hand and pulled two reps.

Will definitely NOT do bench on Tuesday, will probably try to learn to do pistol squats or something like that.

_________________
The Angels have the phone box.

Suspended Program

Tuesday Dec 13 2011
Would have been bench day, left shoulder and arm still not healed

Thursday Dec 15 2011
Would have been squat day, trouble at work and other affairs


Closing Cycle 4

Cycle 4 was the worst I've ever had, between coming off of a cold, travel, work emergencies, and an injury. Next week would be deload but this week already was a deload, so I'm starting cycle 5 tomorrow with a one-cycle reduction in the weights to see how I do.

_________________
The Angels have the phone box.

Saturday Dec 17 2011

All weight in pounds

Cycle 5, Wave 3 (5/3/1+), Day 1, Press
Workout time: 35 minutes
Program is here: viewtopic.php?f=15&t=8047&start=51
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Press
45 - 5
65 - 5
-- Sets --
90 - 5
105 - 5
120 - 5

This is below RM, but considering the disaster that was cycle 4, I was happy to make minimum.

Chin-ups

+10: 5, 5, 5, 5

Press (Volume)/Planks
Press
70: 10
75: 10, 10, 8

Planks
+32: 45, 45

Shoulder and Arm
Felt no better or worse before or after workout. Lingering very low level discomfort. Will monitor.

_________________
The Angels have the phone box.

Stardate: Sunday Dec 18 2011

All weight in pounds

Cycle 5, Wave 1 (5/5/5+), Day 2, Deadlift
Morning weight: 168
Workout time: 55 mins
Program is here: viewtopic.php?f=15&t=8047&start=51
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Deadlift
All sets using hook grip except one rep noted below

135 - 5
185 - 5
-- sets --
230 - 5
265 - 5
300 - 4 (3 hook grip, 1 mixed grip)
300 - 2 * decided to do another set, hook grip was so much fun

Hook grip completely changes the feel of the lift. Hard to understate the difference -- you basically are not even thinking about the grip, just the lift. After 3 reps on the top set my thumbs hurt so bad I decided to try one more with mixed grip and it was horrible, decided to stick to hook grip and do another set for the fun of it.

Although I did not make 5 reps, I'm very happy and will continue with the cycle using hook. However, tomorrow when my blisters pop and are bleeding and I can't hold a pen I'll blame Jungledoc.

Dumbbell Curls/Planks
Dumbbells: 25# each
Plank Weight: 32#

10
10 (45 sec plank)
10
10 (50 sec plank)
10

The combined weight of the dumbbells is quite lower than what I was doing with barbell, but I figured better to start lighter when making a change. The weight will add up soon enough.

Bulgarians
All weights are combined dumbbells plus vest

bw: 10
+40: 8
-- sets --
+102: 5
+102: 5

Still getting that horrible cramp in the rear elevated foot, just working through it.

_________________
The Angels have the phone box.

Tuesday Dec 20 2011

All weight in pounds

Cycle 5, Wave 1 (5/5/5+), Day 3, Bench
Morning weight: 168
Workout time: 35 minutes
Program is here: viewtopic.php?f=15&t=8047&start=51
Training Number history is here: viewtopic.php?f=15&t=8047&start=34

Bench
45 - 5
95 - 5
-- Sets --
135 - 5
155 - 5
175 - 5

Apparently my shoulder problems are related to bench. I've done 9@172.5 on Nov 1 2011 and today I could only do 5 and my shoulder hurt badly. I'm knocking off bench for awhile. At least for all of cycle 5, maybe more, until it doesn't hurt anymore.

Rows
45 - 5
75 - 5
-- Sets --
97.5 - 5
112.5 - 5
127.5 - 7

Bench (Volume)/Planks

Bench: suspended until shoulder heals

Plank, +32#, 60 sec, 65 sec

_________________
The Angels have the phone box.