ExRx.net

4/14/11

squats
90x5
115x5
140x3
165x3
187.5x3
210x6
115x5sx10r

good mornings
60x10
80x10
90x10
don't like these. can't bend over far enough or use enough weight to feel anything in hams switched to SLDL

SLDL
130x10
150x10rx4s

4/12/11

bench
80x5
100x5
125x5
135x5
155x5
175x10
100x10rx5s

1 arm DB row
23x10
28x10
33x10,10,10

I use gloves now, but used to just use bare hands. It's personal preference, but gloves may help.

5/3/1 with strength assistance exercises started this week.

4/11/11

DL
5x110
5x135
3x160
5x175
5x200
11x230
5sx8rx135

hanging leg raises
12,12,10,8

I'll be doing the strength building assistance workout with this. I plan on getting the e-book, just can't right now.

4/8/11

Standing OH press
60x5
70x5
85x3
92.5x5
107.5x5
120x10

side lateral raise
33x10
35x10,10,10

rear delt row
130x10,10,10,8

Just saw this, and starting from now:
Current 1RM
Bench: 230
Squat: 260
DL: 300
standing press: 158
(pounds)

Goals:
1RM
Bench: 260
Squat: 330
DL: 370
standing press: 190

That will mean staying on schedule for the 5/3/1

4/7/11

Accidently printed the wrong sheet on the spread sheet for the program, so I did week 5 until the last working set.

squats:
110x5
135x5
162.5x5
175x5
202.5x5
200x8

hack squats
110x10
120x10
130x10,10

lunges'
90x10
110x10,10,10

tried one rep max for squats.
Need more warmup for squats

150x8
210x1
270x1
270x1

Yes, the side lateral raises and versions of that exercise are very difficult to add weight to, and require you to use low weights unless you have ultra strong shoulders. I alternate sides with these exercises, and do one side at a time alternating sides throughout the exercise (left, right, left .....

What are your goals? So we can give you a good program.

Stephen Johnson wrote:

Harpoon wrote:This has always been a problem of mine since I plateau easily, especially on isolation or more technical exercises

You're doing 5x10 sets/reps with isolation exercises? Why?

Isolation exercises should be something like 3x8.

Since you plateau easily, you could try 5/3/1. Which has a spread sheet with it that calculates what your sets and reps should be. The nice thing about it is you can stay on it for a long time and keep progressing. The linear programs you can't stay on as long because you plateau sooner.

added 15 pounds to the bench tonight: 230# x 1