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 Post subject: Re: Steve's Journal
PostPosted: Tue Feb 28, 2012 8:22 pm 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
^^bar position^^ looks fine to me.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Steve's Journal
PostPosted: Tue Mar 06, 2012 12:15 pm 
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Posts: 157
Sun
Squat: 3x5 @ 250 lbs
MP: 3x5 @ 95
Pendlay: 3x4 @ 150
Pull ups: 2x8 w/ 112lbs assist
NS sit-ups: 8,4,3 - holding for 2 seconds and will work my way up
Back extensions: 2x8 @ 70lbs

Tues:
Squat: 3x5 @ 260
Bench: 5,4,4 @ 185
DL: 1x3 @ 325
Dips: 3x12 w/ 112 assisted
Pulldowns: 3x12 @ 30, 40, and 50
BackExt: 3x8 @ 70

Th:
Squat:
MP:
Pendlay:
Back Ext:
Pullups:
NS situps:

This is where I can use some guidance:

I'm trying to figure out what weight standard to set as my goal. I want to be in the advance range using this site's chart for my ideal weight. My first question: what is my ideal weight? My am about 6' even, I would guess a medium build. I'm currently about 250 w/ a belly but other areas aren't too terribly off. I've ran the different calculators and found my ideal weight to be 165 to 185 which it makes it hard for me to believe that I'm that much over weight but perhaps I am.

The 2nd question is: given my current stats and routine, could I hit the target lifts for 165-185 weight range without resetting or having to change my routine?!?

3rd question: once I hit my target, how do I maintain that level?

Thanks for your assistance.


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 Post subject: Re: Steve's Journal
PostPosted: Wed Mar 21, 2012 9:01 am 
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Joined: Thu Jun 05, 2008 8:56 am
Posts: 157
Sun (3/11)
Squat: I did sets of 5 working my way up until I missed using a step to ensure going low enough since the last work out I recorded and saw that I wasn't going all the way down with the heavy weight.
Bench: sets of 5 until breakdown which occurred at 1x3 @ 185
DL: didn't get to these since gym closed on us.

Tues:
Squat: 3x5 @ 255 with steps in place to ensure depth; felt taxing
MP: 3x5 @ 105
Pendlay: 3x5 @ 150
GHR's: 2x12 2/ 90lbs
Pullups: 2x8 w/ 112
NS situps: 9,6,4 - holding for 2 secs

Th:
Squat: 3x5 @ 265; very taxing to my whole system
Bench: 3x5 @ 165
DL: 1x5 @ 325; not sure if I go it up all the way on the last one or two as it felt extremely heavy. Yesterday (3/20), I got the feeling I probably had 335 and not 325 as I think I recall putting 10's and not 5's.
Dips: 2x12 w/ 112 assisted
Pulldowns: 2x12 @ 70; doesn't feel right.
BackExt: 2x12 @ 70

Sun (3/18)
Squat: 5,4,1 @ 275 lbs
MP: 3x5 @ 110 - previous sticking point; nailed it this time.
Pendlay: 3,4,2 @ 155
Pull ups: 2x8 w/ 112lbs assist
NS sit-ups: 52,1 - holding for 5 seconds
Back extensions: 2x8 @ 70lbs

Tues:
Squat: 3x2 @ 275 & 1x2 @ 265; bar felt extremely heavy; set it down on first set.
Bench: 3x5 @ 170
DL: 1x5 @ 325
Dips: 2x12 w/ 109.5 assisted
Pulldowns: doesn't feel like I'm doing these correctly so I shifted to rev crunches.
BackExt: 1x12 @ 80 and 1x12 @ 90

Th:
Squat: 1x3 @ 275, 1x4 @ 265, 1x5 @ 255. Given how heavy it felt, I felt it best to ramp down to get the most from my work out. I did get one more rep this time @ 275 than last time. I'm wondering if I should back off at this point and work my way back up or give 275 one more go.
MP: 3x5 @ 112.5 - New PR!
Pendlay: 3x5 @ 155 - New PR!
GHR: 2x12 @ 90
Pullups: 2x8 w/ 112
NS situps: 7,4,3 - holding for 5 seconds.


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 Post subject: Re: Steve's Journal
PostPosted: Sun Apr 29, 2012 11:01 am 
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Posts: 157
Though I haven't posted in a while, I have maintained my routine. My latest stats are:

DL: 355 1x3 having lifted 345 3x5 previously
SQ: 305 5,4,3 having lifted 305 3x3 previously
BL: 205 5,4 and 200 1x5 having lifted 295 3x5
Pendlay: 175 3x3
MP: 135 3x3 having lifted 130 3x5

These are my main lifts; I'm moved up a little on my auxs as well.


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 Post subject: Re: Steve's Journal
PostPosted: Thu Jun 28, 2012 10:46 am 
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Posts: 157
Since last posting, I have altered my routine. I have shifted to the Madcow Intermediate setup with Tuesdays being heavy, Thursday being light and Saturdays being medium. I'm posting today because I hit a weird situation, and I'm not sure what's going on or what to do about it.

I started the Madcow routine several weeks ago and targeted PR's by week 4. At about the 2nd or 3rd week, I strained my lower back on the deadlift, so I went light for about 4 workout days. I got back to normal and continued on the program. Here are my stats for the last two weeks:

Tuesday (6/19)
Squat: 150x5, 190x5, 225x5, 265x5 & 300x5 - this was tough but doable
BP: 100x5, 125x5, 150x5, 175x5 & 200x5
Pendlay: 90x5, 110x5, 130x5, 155x5 & 175x5 - this felt heavy

Thursday
Squat: 150x5, 190x5, 225x5x2
MP: 65x5, 80x5, 100x5, 115x5, 130x4
DL: 185x5, 210x5, 250x5, 295x5 & 335x2 - this felt extremely heavy

Saturday
Squat: 150x5, 190x5, 225x5, 265x5, 305x3, 225x8 - 305 was tough but doable; last rep was kinda slow & shaky
BP: 100x5, 125x5, 150x5, 175x5, 205x3, 150x8
Pendaly: 90x5, 110x5, 130x5, 155x5, 180x3, 130x5 - @ 180 I felt form was a bit weak and I wasn't pulling all the way through chest like at 150.

Tuesday (6/25)
Squat: 155x5, 190x5, 230x5, 265x5 & 305x3 - the 3 rep was a bit slow & shaky; I didn't feel it, so I didn't go for the 4th.
BP: 105x5, 130x5, 155x5, 180x5 & 205x5 - i pushed hard to get the last one.
Pendlay: 80x5, 95x5, 115x5, 135x5 & 155x5 - made the adjustment to get form; felt moderately tough

Thursday
Squat: 155x5, 190x5, 230x5x2
MP: 65x5, 80x5, 100x5, 130x5
DL: 185x5, 235x5, 285x5, 335x0 - at 285 it felt like I'd worked my lower back to hell & back. I still feel the effects as I type this and probably will for the remainder of the day.

For MP & DL, I added a fifth set to match all the others. I found conflicting information on the net, so I wasn't sure. This week I reduced it back down to 4x5 for all exercises on my light day. Today, I only got three sets for DL's - it felt I worked the hell out of my back. I'm sure what the issue(s) might be; any information would be greatly appreciated. I'm concerned because the load is lighter than my squat, and I know DL should be heavier.


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 Post subject: Re: Steve's Journal
PostPosted: Sat Jul 21, 2012 4:53 pm 
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Joined: Thu Jun 05, 2008 8:56 am
Posts: 157
This is my revised routine that I've done for two weeks now.

Monday - I walk about 2.1 miles in the morning

Tuesday - takes about 45 minutes
Squat: 5x5; last weight used 285
BP: 5x5; 185
Clean: 5x5; 125
Hypers: 3x8
Calf Raises: 3x8
Rev Crunches: 3x12

Wednesday - I walk about 2.1 miles in the morning

Thursday - takes about 45 minutes
Squat: 4x5
Incline Press: 4x5
DL: 4x5
Rev Crunches:
Pendlays:

Friday - I walk about 2.1 miles in the morning

Saturday - takes about an hour; it depends whether I take my time or not. Last week it took 55 minutes; this week 1:10
Squat: 4x5, 1x3, 1x8; 295
BP: 4x5, 1x3, 1x8; 190
Clean: 4x5, 1x3; 125
Dips: 3x8
Pullups: 3x8
Rev Crunches: 3x12
Curls: 3x8
Tri-Ext: 3x8

I started over the Madcow; I just completed week 2.


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 Post subject: Re: Steve's Journal
PostPosted: Sat Sep 01, 2012 9:23 am 
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Posts: 157
I took a week off due to inflamed ear canals and another week off because I got lazy with getting my chart together; although, I did walk during the second week off. I resumed two weeks ago utilizing the my lite day for the first week and then regular routine for this past week. I did not do any accessory work. My routine is Madcow per below:

Monday
Walk about 3 miles / 1 hour + several minutes

Tuesday:
Squat - 5x5 ramp to top weight of 265; I only did 3 reps on the last set instead of 5
BPress - 5x5 ramped to top weight of 170
Clean - 5x5 ramped to top weight of 115

Wednesday
Walk about 3 miles

Thursday:
Squat - 4x5, top weight of 205
Incline - 4x5, top weight of 110
Deadlift - 4x5, top weight of 280

Friday
Walk about 3 miles

Saturday:
Squat - 4x5, 1x3 - top weight of 270; 1x8 at 205
BPress - 4x5, 1x5 - top weight of 175; 1x8 at 130
Clean - 4x5, 1x3 - top weight of 120
Incline - worked up to find 5 RM

Sunday is my complete rest day.

I'm looking for a critique and recommendations for changes that will help respark motivation.


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 Post subject: Re: Steve's Journal
PostPosted: Sat Sep 22, 2012 2:48 pm 
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Joined: Thu Jun 05, 2008 8:56 am
Posts: 157
Tuesday and Thursday I did lite days of the madcow routine previously posted.

Today, I shifted to 5/3/1 - Deadlift day.

3x5 @ 210, 240 and 275; 5x10 @ 160. Excellent workout in that I found the method that will incrase my forearm / grip strength. It was tough, and I ran a little long on rest periods. Not bad for my first go.

It was nice focusing on one group of muscles.


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