Ark94's Workout Log

[ark94]

Holy shit you are lucky you haven't already gotten injured! Yeah you want plenty of good warmup sets and mobility exercises before your top set, you should be warmed and maybe sweating before your top set. So if you are doing a 1x5x195 set for tops, try:
45x5
95x6-8
135x5
155x2
175x2
then 195x5

The key is plenty of volume at not too high of your max, you don't want to tire yourself out. I wouldn't be surprised if your strength went up on deadlifts, I jsut can't imagine going right in and pulling my top set of 375x5.....it would feel so fucking heavy!

Yeah i have no fucking clue why i never really did warmup sets on deadlifts. I do for every other lift, all the time but never for deadlifts. I guess Monday i will see how it rolls out doing warmup sets.


Also missed my fucking Workout B this week, due to facility problems at my gym. So i guess i have to skip it out, first time since i started back in January i have ever missed a workout, makes me feel bummed out. Ah well. Hopefully Monday's workout goes well.

 

[JDid23]

do workout B next workout when you're supposed to do A. It's not a big deal man Sometimes it's good to give your body an extra break.

 

[ark94]

do workout B next workout when you're supposed to do A. It's not a big deal man Sometimes it's good to give your body an extra break.

Yeah i hate missing workouts, cause you only have to go 3 times and its pretty sad to miss one... I was thinking just to skip that workout b altogether, and do workout a,b,a . Shouldn't matter too much.

 

[ExtraMile]

no just continue where yuo left off, do B if you missed B

 

[ark94]

Workout B – Ripptoe’s 3x5​

Squat – 110lb.
Military Press – 85lb.
Bent Row – 125lb.

Squat Warmup Sets
2x5 – no weight
1x5 – 65lb.
1x3 – 85lb.
1x2 – 100lb.
3x5 – 110lb.
Military Press Warmup Sets
2x5 – no weight
1x5 – 55lb.
1x3 – 65lb.
1x2 – 75lb.
3x5 – 85lb.
Bent Row Warmup Sets
2x5 – no weight
1x5 – 75lb.
1x3 – 95lb.
1x2 – 115lb.
3x5 – 125lb.
Assistance Work
Decline Situps w/barbell
3x5 – 90lb.
Hyper Extensions
3x20 – no weight

So I really have nothing much to say about yesterday’s workout. I was really tired from working in the morning, and having to bike back home, and then go again in the afternoon. The place I work is 4-5km away from me, and I have to bike there. I ended up going to workout at 7:30 at night, so it was a late night.
Squats – Went well. I found that if I breathe properly, like hold in my breath, don’t breath out, and take in another breath at the top and don’t breathe out, keeping everything tight that the squats went better, and I had more explosive energy coming out of the bottom. Also only other note I have, is I really do get pissed when I squat. I can’t go ATG like you guys, I can just get parallel without my back rounding and I get pissed. How long would it take for more depth without my back rounding?
Military Press – Same thing as the squats with the breathing, went a lot better. I hate being stuck at this weight, but it always gets tough on the last set. So I want to play it safe and not fuck anything up, most likely my last workout on Friday at 85lb.
Bent Row – Not sure but for me this is easily next to the hardest one to move up. It sucks and gets really tough, so I guess I am staying here for a while.

Forgot to count my macros, I plan on tracking workout day macros, and also keeping better logs from now on with warmup sets included.

 

[ExtraMile]

looks great video those hypers so I can see your form. Keep squatting to parrallel and stretching the depth will come.

 

[JDid23]

great work man.. your workouts are really coming along nicely. How have the size gains been? You are military pressing very good weight. Don't be upset you're at 85 lbs. It's hard as hell to progress on that lift compared to others.

 

[ark94]

Thanks extra, i will try and video the hypers in a few weeks. Whenever i can. I have always been stretching before workouts now, every workout and i think it has helped. So hopefully depth will come.

Hey J thanks man. The size gains, im not sure i think good. I am filling out i think... but then again im not to sure. I should have photo's up tonight, or tomorrow night whenever. Military Press im not worried so much about, sure it sucks being stuck their but i get that its quite a hard lift. I am just pissed about my Bent Row..

 

[JDid23]

Thanks extra, i will try and video the hypers in a few weeks. Whenever i can. I have always been stretching before workouts now, every workout and i think it has helped. So hopefully depth will come.

Hey J thanks man. The size gains, im not sure i think good. I am filling out i think... but then again im not to sure. I should have photo's up tonight, or tomorrow night whenever. Military Press im not worried so much about, sure it sucks being stuck their but i get that its quite a hard lift. I am just pissed about my Bent Row..

i still think a lot of this is mental for you. You shouldn't be disappointed where your lifts are. Nothing besides your squat stands out and you've been through a lot with your squat so it's understandable. If you look at everyone else on here and compare yourself to them, you're not going to feel ANYTHING but disappointment. Compare you to you and you will always know if what you're doing is good. If you keep getting discouraged and saying "I hate my lift A and my lift B", you aren't doing anything besides bringing yourself down.

Give yourself some credit. In your response to this, i want you to say everything you feel like you've done well. Have some confidence man; you're doing a hell of a job.

 

[ark94]

i still think a lot of this is mental for you. You shouldn't be disappointed where your lifts are. Nothing besides your squat stands out and you've been through a lot with your squat so it's understandable. If you look at everyone else on here and compare yourself to them, you're not going to feel ANYTHING but disappointment. Compare you to you and you will always know if what you're doing is good. If you keep getting discouraged and saying "I hate my lift A and my lift B", you aren't doing anything besides bringing yourself down.

Give yourself some credit. In your response to this, i want you to say everything you feel like you've done well. Have some confidence man; you're doing a hell of a job.

Thanks J, quite the words

i know you have said this before tons of times, i just doing have the confidence like a lot of you guys haha It comes from the way i have grown up, i try and fix it all the time but its just me. I'm like that all the time, a big mental fuck. Ahh well, it'll come hopefully.

So im looking forward to workout A tomorrow. Squat, Bench, Deadlift. Hopefully i can get my Bench to 140, and Deadlift to 200+.

Curious though jdid, when you started last year what were your lifts at? And now what are they at? Did you make huge increases in the like the first 10months, then everything sort of stalls/slows as the weight gets heavier i would assume?