ExRx.net

Tuesday April 3 2012

All weight in pounds

Cycle 9, Wave 1 (5/5/5+), Day 3, Squat
Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34

Squat
45 - 5
135 - 5
-- Sets --
180 - 5
210 - 5
240 - 3

Disappointing, to say the least


Straight Leg Deadlift
155: 8, 8, 10

not enough weight, will go up by 20 next week


Circuit
Leg Curl, 20# x 3 x 15
Ly Hip Flexion 20# x 3 x 15
Ball Planks: 20, 20, 15

Can't figure leg curl. No matter how heavy or light the weight, I can get to vertical for about 12 reps, then I have a very hard time getting legs past vertical.

Thursday Apr 5 2012

All weight in pounds

Cycle 9, Wave 1 (5/5/5+), Day 4, Bench

Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34

Bench
Normal 5/3/1 suspended during shoulder rehab, so:

125 x 5 x 5

Still increasing 20# per week, still no ill effects

Row
45 - 5
75 - 5
-- sets --
100 - 5
115 - 5
130 - 7

Circuit
DB Incline Press 35# x 3 x 12
Kroc Rows 35# x 3 x 12
DB Curls #25 x 3 x 12
Triceps Pulldowns 35# x 3 x 15

Shoulder Circuit
Face Pulls 35# x 3 x 20
Lying External Rotations 5# x 3 x 15

_________________
The Angels have the phone box.

Saturday Apr 7 2012

All weight in pounds

Cycle 9, Wave 2 (3/3/3+), Day 1, Deadlift
Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34

Deadlift
135 - 5
180 - 4
225 - 2
-- Sets --
275 - 3
315 - 3
350 - 2
370 - 1 * New 1RM

We have pretty much abandoned 5/3/1 for deads as of today, my trainer wants me working to heavy singles whenever I do deads, and to spend more time on the leg drive accessories, perhaps doing deads every other week.

Box Squats
About 2 inches below parallel

95 x 5 x 6

Leg Press
145# per leg, lever machine, legs are independent

15, 10, 10

_________________
The Angels have the phone box.

Tuesday April 10 2012

All weight in pounds

Cycle 9, Wave 2 (3/3/3+), Day 3, Squat
Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34

Wheelchair Workout
Just about got to Wendler's desired goal of needing a wheelchair to get out of the gym. Had to get up the basement stairs very slowly, mostly because of a total loss of all coordination in my legs.

It's two weeks since I gave up tobacco (for the 4th time as an adult, geesh), and this was probably the most serious workout I've ever done, in terms of intensity and tonnage both.

Squat
45 - 5
135 - 5
-- Sets --
185 - 3
225 - 3
250 - 2

Starting next week I'll be doing squats on Saturday with my trainer, and we'll see if we can't break this plateau.

Trap Bar Deadlift
180: 15
230: 10, 8

Leg drive baby!

Circuit
Straight Leg Deadlift 185: 6, 7, 8 (or as my trainer calls it, almost straight leg deadlift)
Lying Hip Flexion 25# x 3 x 15 (still in beginner on this, raising weight every week and getting 3x15)
Leg Curl, 35#: 15, 15 20

SL Deadlift: went up 30# from last week. Pretty sure I can get 3x9 next week at same weight.

Leg Curl: now I have a store-bought leg curl machine again, and found the strangest issue with leg curls, will ask about it in general.

_________________
The Angels have the phone box.

Thursday Apr 12 2012

All weight in pounds

Cycle 9, Wave 1 (5/5/5+), Day 4, Bench

Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34

Bench
Normal 5/3/1 suspended during shoulder rehab, so:

145 x 5 x 5

Still increasing 20# per week, still no ill effects. Next week will be 165 and if all continues to go well it will be back to 5/3/1 in the next cycle.

Row
85 x 5 x 14 will continue to raise weight 5-10# per week

Circuit
DB Incline Press 35#: 12, 12, 14 (+2 reps over last week at same weight)
Kroc Rows 35#: 15, 15, 12 (+6 reps over last week at same weight)
DB Curls #25: 13, 13, 11 (+1 rep over last week at same weight)
Triceps Pulldowns 35#:15, 15, 14 (-1 rep over last week at same weight)

Shoulder Circuit
Face Pulls 37.5: 17,16,17
Lying External Rotations 5# x 3 x 13

_________________
The Angels have the phone box.

Saturday Apr 14 2012

All weight in pounds

Cycle 9, Wave 3 (5/3/1+), Day 1, Deadlift (sort of)
Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34

Max Effort
No standard 5/3/1 deadlift today. See notes in journal discussion, worked up to max singles on two variants

Box Squat
135 - 5
185
205
225
235
245
255

Deficit Deadlift
2 inch deficit

135 x 3
225 x 2
275
315
345 - raised hips and used lower back too much
345 - corrected form (!)

This was a huge achievement, to have a technical failure on form and then repeat and fix the lift. My trainer wants me to learn two things:

1) adjust during the lift, if I feel my hips go up and the bar has started moving, sit back to correct spine angle. This could help me white-light a lift even if it goes wrong at first.

2) grind a heavy rep without cheating, its ok to take awhile to do the rep, but consciously and deliberately fight the tendency to cheat and put everything into pushing through the floor. Obviously very important on the platform on meet day.

Sled Work
pulling forward, 2 laps, 3 plates
pulling backward, 2 laps, 3 plates

_________________
The Angels have the phone box.

Sunday Apr 15 2012

All weight in pounds

Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34

For Press and bench, my trainer has put me back on 5x5, but keeping the 4 day schedule, basically:

Sat: max effort lower body on two dl and squat variants
Sun: Press 5x5 + accessories
Tue: lower body volume
Thu: Bench 5x5 + accessories

Press and DB Row
Press: 105 x 5 x 5
DB Row: 40x12, 45 x 4 x 9

Circuit 1
Front Raise: 10 x 3 x 13
Lateral Raise 10: 12, 10, 10
BB Curl 50#: 12, 12, 11


Circuit 2
Rear Delt Flyes, 5# bands: 20, 25, 25
Lying External Rotations 5#: 7, 7, 8
Ball Roll-outs: 20, 20, 25

_________________
The Angels have the phone box.

Tuesday April 17 2012

All weight in pounds

Week 1, Day 3, Lower Body Volume
Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34

Trap Bar Deadlift
240 x 3 x 8

Did not do any warmups. This mostly hit me on grip on the first set. Will be able to add weight next week easily, but will probably have to throw in some warm-ups.

Bulgarian Split Squats
80 x 3 x 8

Very wobbly on right leg, but got them done.

Hamstrings Circuit
Stiff Leg Deadlift 190: 8, 8, 6
Leg Curl 50: 12, 12, 13

About 60 seconds from sets of one exercise to sets of the other.

Triceps Superset
Instructions from trainer: 3 sets to failure with no rest between the two exercises. Picked weights that were above what I've done for sets across in the 12-15 range, figuring I'd get 6-8, but that didn't work out.

Lying Triceps Extension 35: 14, 7, 4
Triceps Pulldown 45: 7, 4, 4

_________________
The Angels have the phone box.

Sunday Apr 22 2012

All weight in pounds

Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34

Press and DB Row
Press: 107.5 x 5 x 5 (+2.5 over last week)
DB Row: 45: 10, 10, 8, 8, 8

Did something different, did the lacrosse ball between sets. I don't get front shoulder pain anymore, but I get impingement if I press and don't use the lacrosse ball. Rather than waiting for it to happen a few hours later, I did the lacross ball during the workout, and nothing showed up later.

Circuit 1
Front Raise: 12.5: 11, 11, 13
Lateral Raise 10: 11, 11, 12 (+2 reps over last week)
BB Curl 55#: 9, 9, 9
Rear Delt Fly 5# band: 18, 15, 20


Circuit 2
Lying external rotations, 5: 12, 12, 10
Ball Roll-outs: 30, 30, 30 (never did more than 25 before)

_________________
The Angels have the phone box.

Tuesday April 24 2012

All weight in pounds

Week 2, Day 3, Lower Body Volume (wheelchair workout)
Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34

Trap Bar Deadlift
255 x 3 x 8

That's 15# over last week. Still very doable. So far just a matter of determination.

Bulgarian Split Squats
84 x 3 x 8 (+4 over last week)

Less wobbly on right leg this week. Found if I stopped worrying about it and did the reps faster it actually got easier.

Hamstrings Superset
Stiff Leg Deadlift 190: 8, 8, 8
Leg Curl 55: 12, 12, 15

Improved SL Dead from 8,8,6 to 8,8,8. Added 5# over last week on Leg Curls

Triceps Superset
Lying Triceps Extension 35: 15, 9, 9 (+1,+2,+4 over last week)
Triceps Pulldown 40: 10,7,5 (-5# below last week)

_________________
The Angels have the phone box.

Thursday Apr 26 2012

All weight in pounds

Week 2, Day 4 Bench

Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34

Bench and BB Row
Bench: 165 x 5 x 5
Row: 100 x 5 x 8

The bench is only 5# short of where I left off Stronglifts 1 year ago, so shoulder rehab is proceeding well

Circuit 1
Pullover 40 x 3 x 14
Underhand Pulldowns 95 x 3 x 10
DB Floor Press 55 x 5 x 5

Circuit 2
Lying Hip Flexion 40: 10, 10, 10
Rear Delt Flyes 5# band: 25, 20, 20
Ball Roll-outs: 30, 35, 30

_________________
The Angels have the phone box.

Saturday Apr 28 2012

All weight in pounds

Day 1, Deadlift and/or squat max effort
Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34

Deficit Deadlift
2 inch deficit

135 x 3
225 x 2
275
315
355 - beats previous 2" deficit 1RM by 10#
365 - beats previous 2" deficit 1RM by 20# !

Only 5" off my 1 rep PR for normal deadlift, an amazing day today

Box Squat
120 - 5
140 - 5
160 - 5
180 - 5

No max effort on squat or squat variant today.

Incline Press
65 - 15
115 - 8

_________________
The Angels have the phone box.

Wow, I haven't posted since April. Between then and now I did some very complex programs, all provided by my trainer.

Today's log is typical of what I'm doing for the next 10 weeks or so, or for as long as it works:

Squat
warmups, then 265x5

technically a rep PR, since 260 was previous back in June, but after the 260 I didn't do sets of 5 until today, so I can't really claim an accomplishment in that area. It was more a formality.

Leg Press
400: 7,5,5

Farmers Walks
Weight is combined weight of both bars and plates.
Basically I walk 30 meters away from the shed, put them down and rest a minute or so, and walk 'em back. So I count that as 2 "reps" of 30 meters instead of one lap of 60 meters.

240: 30 meters, 30 meters
280: 30 meters, 30 meters

With farmers walk I make a separate exercise out of taking them out of the shed one at a time, technically a suitcase walk, and then putting them back when I'm done.

HAPPY THANKSGIVING!

The ladies (wife and daughter) are cooking and I've got nothing to do but tend the fire, so decided to work out in the morning.

Bench Press
190 x 4
195 x 4 w/o a hand-off!

Pin Press w/Pause Below Sticking Point
155: 5, 5, 5
160: 5, 5

One Arm Row
Sets of 15
30#
35#, 35#
40#
45#

Couldn't remember my weight for 15 reps, so I checked back on the logs, but I must have picked a deload day because 30# was silly.

_________________
The Angels have the phone box.

Sat Nov 24 2012

Deadlift
Sets of 4
135
225
315
375

Leg Press
400, 3 sets of 6

Farmers Walks
280: 30yd, 30yd
300: 30yd, 30yd

Overhead Squat
Tough part here is getting the bar overhead with a wide grip. Right now I'm getting away with a clumsy-poor-mans-snatch, but that won't work as weight gets heavier.

Narrow stance is required for these, you can't do the normal squat stance.

65: 5
75: 5, 5