Stu Ward's Progress

Log workouts, diet, goals, and personal bests

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stuward
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Re: Stu Ward's Progress

Post by stuward » Sun Feb 17, 2013 1:34 pm

Day 1, Week 1, Cycle 2.

OHP max at 75# x 8 reps. 5x10 of OHP and pulldowns for volume. Farmers walks, 50, 60, 70, 80 untimed. Still suffering lack of stamina effects from my cold 2 weeks ago.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Mon Feb 18, 2013 12:42 pm

Day 2 Week 1 cycle 2
Max Deadlift 180x12, skipped accessories.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Thu Feb 21, 2013 10:49 am

Day 3 Week 1 cycle 2
Max Bench 100x12, accessories on machines.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Sun Feb 24, 2013 12:59 pm

Day 4 Week 1 cycle 2
Day 1 Week 2 cycle 2

Done at the same time less most accessories.

Max Squat 165x8
Max OHP 80x8
Farmers walks 70, 80 per hand - 45 sec lap.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

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Re: Stu Ward's Progress

Post by stuward » Mon Feb 25, 2013 4:15 pm

Day 2 Week 2 cycle 2
Max deadlift 190x12
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Wed Feb 27, 2013 3:21 pm

Day 3 Week 2 Cycle 2
Max bench 105x12.

This seems like the weight is going up slowly but my goal is to set PRs in 2013, not right away. I have to remind myself.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Sat Mar 02, 2013 6:07 pm

Day 4 Week 2 Cycle 2
Max Squat 175x4
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Mon Mar 04, 2013 2:35 pm

Day 1 Week 3 Cycle 2
Max OHP 84x6

I did the full 5x10 OHP and pull downs at 50% max today. My arms were toast with no direct arm work.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

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Re: Stu Ward's Progress

Post by stuward » Tue Mar 05, 2013 2:43 pm

Day 2 Week 3 Cycle 2
Max Deadlift 200x12
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Thu Mar 07, 2013 2:01 pm

Day 3 Week 3 Cycle 2
Max Bench 110x10

Started something new. Instead of the accessory lifts I'm working towards Progressive Calisthenics century test which consists of 40 squats, 30 push ups, 20 knees raises and 10 chin ups. I'm starting low and will work up a little at a time. This will surpass my push up and pull up targets. I'm going to do a daily pyramid with max 5 sets with the top set increasing whenever I get a solid week at a previous number of reps. I expect the chin ups will be the hardest so that will be the limiting factor.

Today I pyramided to 8,6,4,2 and the chin ups were ugly probably because of yesterday's deadlifts.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

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Re: Stu Ward's Progress

Post by stuward » Fri Mar 08, 2013 1:06 pm

Day 4 Week 3 Cycle 2
Max Squat 185x4 Started off strong, back fatigued quickly.

Got all by reps cleanly on my calisthenics ladder. I must have just been weak yesterday.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

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stuward
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Re: Stu Ward's Progress

Post by stuward » Mon Mar 18, 2013 6:53 am

Day 1+2 Week 1 Cycle 3
OHP 80lbs 8 reps
Dead 185lbs 13 reps
Accessories mostly pullups, pulldowns and grip trianing.
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

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stuward
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Re: Stu Ward's Progress

Post by stuward » Wed Apr 03, 2013 11:14 am

It's been 2 weeks since my last confession, I mean journal entry. I have worked out a couple of times but I'm straying from 5-3-1. I started a new job yesterday which should make it easier to be consistant with the gym. It's a 5 minute walk from the Y. I did some OHPs and Deads today. A 20 minute workout. OHP, 1x100, Dead, 5x225, Push press 2x125. I was going to go higher but my hang clean wasn't working. I think I prefer shorter sets. Maybe I'll alternate monthly 5-3-1 and a low volume, high frequency auto regulation thingy.
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

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stuward
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Re: Stu Ward's Progress

Post by stuward » Thu Apr 04, 2013 5:53 pm

Gym this afternoon. Relaxed workout this time. OHP 2x100, 1x105 (PR), PP 2x135, some rows and pull downs, ab rollouts and farmers walks, tried some extended pushups. Alec squatted a PR of 415. I made him do it twice since he didn't hit depth the first time.
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

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stuward
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Posts: 6610
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Location: Halifax, NS

Re: Stu Ward's Progress

Post by stuward » Sun Apr 07, 2013 2:36 pm

Today, squat 2x215, BP 2x145, row, 2x170, ab roller 5 from knees, full extension.
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

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