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A LIfter's Iron Log...
- Thread starter ghettostudmuffin
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ghettostudmuffin
New member
I'm training for strength and size, my way.
On regular heavy deads which I am dropping to once every 4-6 weeks I do ascending singles in 10lbs jumps from 135 to my top single. But lately I've been taking it easy. 255x1 is a very easy pull for me. I will still do singles each workout, but stop at aroud 225 to 245. On a heavy deads day I'll do about 20 singles. Just using it as a warmup for now for DB stiff-legged deads which I like alot.
For regular deads I don't like going over 1 rep because you have to reset each rep imo to keep form. Might as well just go a little heavier and do singles. I like 5x5, but I like 10x3 even better for strength. 5x5 is a little better for size though. I like to switch em around. In fact, on bench I am going to switch between every 5lbs jump by doing 10x3 and 5x5. So this coming monday I'll be doing 190x5x5 on bench. I'll do it for 2 weeks, then I'll jump up to 195x10x3 do that 2 weeks then 200x5x5 etc...I think it will work very well, rather than stay with either set/rep scheme for 20 pound jumps or 2 month stretch. Will stave off boredom and stagnation. Like I said I like 10x3 better so being able to do it every other weight jump will be nice.
I get some size from these types of set/rep scheme, but mainly it's for strength and power and foundation sorta. I use the strength I build from this and apply it to say DB bench for 6-12 reps for size building. Although both are integral and both help each other I consider the multiple set, low rep work more important.
On regular heavy deads which I am dropping to once every 4-6 weeks I do ascending singles in 10lbs jumps from 135 to my top single. But lately I've been taking it easy. 255x1 is a very easy pull for me. I will still do singles each workout, but stop at aroud 225 to 245. On a heavy deads day I'll do about 20 singles. Just using it as a warmup for now for DB stiff-legged deads which I like alot.
For regular deads I don't like going over 1 rep because you have to reset each rep imo to keep form. Might as well just go a little heavier and do singles. I like 5x5, but I like 10x3 even better for strength. 5x5 is a little better for size though. I like to switch em around. In fact, on bench I am going to switch between every 5lbs jump by doing 10x3 and 5x5. So this coming monday I'll be doing 190x5x5 on bench. I'll do it for 2 weeks, then I'll jump up to 195x10x3 do that 2 weeks then 200x5x5 etc...I think it will work very well, rather than stay with either set/rep scheme for 20 pound jumps or 2 month stretch. Will stave off boredom and stagnation. Like I said I like 10x3 better so being able to do it every other weight jump will be nice.
I get some size from these types of set/rep scheme, but mainly it's for strength and power and foundation sorta. I use the strength I build from this and apply it to say DB bench for 6-12 reps for size building. Although both are integral and both help each other I consider the multiple set, low rep work more important.
ghettostudmuffin
New member
11-29-04
Chest Day BiatchnizzleRoll!
Barbell bench-warmups to 190x5x5 easy.
DB bench 75's x1x11 felt a little harder than last week, but no worries cuz I still got 1 more rep than last week haha!
Incline situp/crunch BW+35x9
Cable crunch 140x25
Stay with 190 next week on BB bench np. Go up to 80's on DB bench and 150 on cable crunch baby. Think I'll stay with 5x5 on bench until I do 205x5x5 solid, then go back to 10x3.
Good workout. FElt pretty strong overall. LEft the gym feeling good. Going to take a nappy nap now.
Chest Day BiatchnizzleRoll!
Barbell bench-warmups to 190x5x5 easy.
DB bench 75's x1x11 felt a little harder than last week, but no worries cuz I still got 1 more rep than last week haha!
Incline situp/crunch BW+35x9
Cable crunch 140x25
Stay with 190 next week on BB bench np. Go up to 80's on DB bench and 150 on cable crunch baby. Think I'll stay with 5x5 on bench until I do 205x5x5 solid, then go back to 10x3.
Good workout. FElt pretty strong overall. LEft the gym feeling good. Going to take a nappy nap now.
JohnRobHolmes
Well-known member
how do you warm up to an 11 rep set when it is your work set? do you start with lower reps and work up, or do you keep all the reps about 10 as you increase weight? that would be an interesting change for bench...
ghettostudmuffin
New member
I never do warmups after my first exercise. So my warmups were on BB bench before I got to my 5x5 work sets. Once I go to DB bench I'm already warmed up and no further sets are needed so I go straight to my 1 work set on DB bench. If I was on roids I'd probably do a couple more sets and or exercises, but I find my volume and rest time is about perfect naturally right now.
ghettostudmuffin
New member
11-30-04
Leg Day Biznatchface!
Squats-warmups to 275x6x1 solid
Glute/ham raise BW
2.5lbs x3,3,3,3,5 felt really easy
CAlf raise 420x10-12
Donkey calf raise 320x12+
Good workout overall. Gonna start doing the same thing I do with bench and practically all my other exercises which is do a particular weight for at least 2 workouts before increasing. Sorta like today was 275 as opposed to last weeks 270 so today was an overload. Next week I'll do 275 again for same reps and it's more an adaptation workout. Then the next week I'll increase and overload again etc. Generally like to do 2 workout in a row, but many times I'll do 3 or 4 if I think I need that many to own a particular weight.
So stay with 275 next week, go up to BW+5lbs on GLute/ham raise, stay at 420 on calf raise and 320 again on donkey calf.
Leg Day Biznatchface!
Squats-warmups to 275x6x1 solid
Glute/ham raise BW
2.5lbs x3,3,3,3,5 felt really easy
CAlf raise 420x10-12
Donkey calf raise 320x12+
Good workout overall. Gonna start doing the same thing I do with bench and practically all my other exercises which is do a particular weight for at least 2 workouts before increasing. Sorta like today was 275 as opposed to last weeks 270 so today was an overload. Next week I'll do 275 again for same reps and it's more an adaptation workout. Then the next week I'll increase and overload again etc. Generally like to do 2 workout in a row, but many times I'll do 3 or 4 if I think I need that many to own a particular weight.
So stay with 275 next week, go up to BW+5lbs on GLute/ham raise, stay at 420 on calf raise and 320 again on donkey calf.
ghettostudmuffin
New member
12-2-04
Light chest/shoulders/tri's day BiATCH!
light bench warmups to 115x3x3 speed bench. I find no matter how I train if I try to move the bar really fast I get sloppy so I am now doing these at normal speed just for general pressing warmup and bench technique refinement. Getting my scapular retraction better and better.
Seated DB press-62.5's x1x11 solid effort
Incline BB bench-150x13 solid
One arm pause laterals-30x14, 32.5x13
Incline Elbows out DB extension-35's x1x10
Dips BWX11-very happy about that set
CAmbered bar skullcrusher to throat-85x7 nice and strict
One arm pause laterals-35x10
elbows out DB ext.-35's x1x5, after 1 set of these my tricep's crap out. I think it's the way these hit the lower tri near the elbow that really just puts them lights out after a set, don't know haha, but that's my theory
Cable pushdown-150x15+ got a little burn on this one, nice
Good solid workout. Gonna stay with all the same weights next workout.
Bought 2 5lbs tubs of MRM whey, good stuff and some ON creatine powder. Gonna go buy groceries tonight and stock up on good msucle building food only. I like eating taco del mar and ivar's every day, but with my out of work broke ass I can't afford to splurge like that right at this moment. DAMNIT! Haha, I am the shizzle, ya fizzle...
Light chest/shoulders/tri's day BiATCH!
light bench warmups to 115x3x3 speed bench. I find no matter how I train if I try to move the bar really fast I get sloppy so I am now doing these at normal speed just for general pressing warmup and bench technique refinement. Getting my scapular retraction better and better.
Seated DB press-62.5's x1x11 solid effort
Incline BB bench-150x13 solid
One arm pause laterals-30x14, 32.5x13
Incline Elbows out DB extension-35's x1x10
Dips BWX11-very happy about that set
CAmbered bar skullcrusher to throat-85x7 nice and strict
One arm pause laterals-35x10
elbows out DB ext.-35's x1x5, after 1 set of these my tricep's crap out. I think it's the way these hit the lower tri near the elbow that really just puts them lights out after a set, don't know haha, but that's my theory
Cable pushdown-150x15+ got a little burn on this one, nice
Good solid workout. Gonna stay with all the same weights next workout.
Bought 2 5lbs tubs of MRM whey, good stuff and some ON creatine powder. Gonna go buy groceries tonight and stock up on good msucle building food only. I like eating taco del mar and ivar's every day, but with my out of work broke ass I can't afford to splurge like that right at this moment. DAMNIT! Haha, I am the shizzle, ya fizzle...
ghettostudmuffin
New member
12-3-04
Back Day FOO!
BB deadlift singles-135-235x1
DB stiff-legged deadlift-95's x1x13
Wide-grip cable pulldown-160x9-10
CAble row-160x12-13
Widegrip BB row-145x9-10
Curlgrip BB row-145x10
Hammer Shrug-345x12 Forgot my godamn straps! AGAIN! haha...
Drop set BB curls-no rest-90x3, 85x3, 80x2, 75x2, 70x2, 60x5 Just felt like it
Hanging leg raises-touched toes to bar for 9 reps I think, did 12 reps total I think, gonna start working on straightening my legs completely when doing them to the bar as I use a slight knee bend right now
Felt OK. Didn't feel real strong today, but I'm cool with it. Ya just never know how the bodies gonna feel on any given day or how it's gonna perform. WAs happy with my DB stiffy set though and leg raises. Gonna eat ALOT this weekend and sleep 10 hours both days.
Back Day FOO!
BB deadlift singles-135-235x1
DB stiff-legged deadlift-95's x1x13
Wide-grip cable pulldown-160x9-10
CAble row-160x12-13
Widegrip BB row-145x9-10
Curlgrip BB row-145x10
Hammer Shrug-345x12 Forgot my godamn straps! AGAIN! haha...
Drop set BB curls-no rest-90x3, 85x3, 80x2, 75x2, 70x2, 60x5 Just felt like it
Hanging leg raises-touched toes to bar for 9 reps I think, did 12 reps total I think, gonna start working on straightening my legs completely when doing them to the bar as I use a slight knee bend right now
Felt OK. Didn't feel real strong today, but I'm cool with it. Ya just never know how the bodies gonna feel on any given day or how it's gonna perform. WAs happy with my DB stiffy set though and leg raises. Gonna eat ALOT this weekend and sleep 10 hours both days.
ghettostudmuffin
New member
12-6-04
Heavy Chest DAy Snatchgrizzle!
Barbell bench-warmups to 195x5,5,5,5,6 through in an extra rep for shits an giggles on the 5th set
DB bench 80's x1x9. Ugly reps, but hey, it works
Incline situp/crunch BW+35x6, 5 second contraction at top on each rep
CAble crunch 150x25
Good workout. Feel very strong afterwards.
Bodyweight 214lbs.
Gonna use a pyramid workout next time. 8,6,4,3,2,1 style with 1 being 90% and 8 being 65%. Should workout out to roughly 160x8, 175x6, 185x4, 200x3, 210x2, 225x1 solid. I may do that and another pyramiding up to 230, then go back to 5x5 at 195 for 1 workout and then 200. Build up to 205x5x5 for 2 workouts, then prolly do 2-8,6,4,3,2,1 workouts and then back to my beloved 10x3 haha. I'll max again once I'm repping 225x5x5
Heavy Chest DAy Snatchgrizzle!
Barbell bench-warmups to 195x5,5,5,5,6 through in an extra rep for shits an giggles on the 5th set
DB bench 80's x1x9. Ugly reps, but hey, it works
Incline situp/crunch BW+35x6, 5 second contraction at top on each rep
CAble crunch 150x25
Good workout. Feel very strong afterwards.
Bodyweight 214lbs.
Gonna use a pyramid workout next time. 8,6,4,3,2,1 style with 1 being 90% and 8 being 65%. Should workout out to roughly 160x8, 175x6, 185x4, 200x3, 210x2, 225x1 solid. I may do that and another pyramiding up to 230, then go back to 5x5 at 195 for 1 workout and then 200. Build up to 205x5x5 for 2 workouts, then prolly do 2-8,6,4,3,2,1 workouts and then back to my beloved 10x3 haha. I'll max again once I'm repping 225x5x5
ghettostudmuffin
New member
12-7-04
Leg Day Fartknock!
Squats-through in a few warmup doubles up to 225 and then singles the rest to 280x6x1 solid-The MAster Exercise.
Glute/ham raise BW+5lbs x5,5,6-7 I love this exercise!
Single Leg curls-70x8, 90x6, 100x5 solid
Calf raise 435x11-12
Donkey Calf Raise 335-340x13-14
Solid workout. I love Squats. I love leg day. I'm like a Transformer on squats. Call me Squatomus Prime. Autobots Squat!
Minor rant. One of the personal trainer cornballs decides to bring one of his clients literally RIGHT NEXT to my squat rack. I'm doing my singles with 280 and this putz has his guy doing 15lbs Dumbel benches on the stability ball. My bar almost hit the guy a couple of times. I figured, fuck him, he wants to be an ass, than if something happens it's his own damn fault. Fortunately nothing happened, but talk about REAL close! In retrospect, I should have asked him to move over a little cuz I don't want to drop this weight on his guy, or him. What an assclown. Just further reinforces my belief that most gym type personal trainers are a JOKE!
Leg Day Fartknock!
Squats-through in a few warmup doubles up to 225 and then singles the rest to 280x6x1 solid-The MAster Exercise.
Glute/ham raise BW+5lbs x5,5,6-7 I love this exercise!
Single Leg curls-70x8, 90x6, 100x5 solid
Calf raise 435x11-12
Donkey Calf Raise 335-340x13-14
Solid workout. I love Squats. I love leg day. I'm like a Transformer on squats. Call me Squatomus Prime. Autobots Squat!
Minor rant. One of the personal trainer cornballs decides to bring one of his clients literally RIGHT NEXT to my squat rack. I'm doing my singles with 280 and this putz has his guy doing 15lbs Dumbel benches on the stability ball. My bar almost hit the guy a couple of times. I figured, fuck him, he wants to be an ass, than if something happens it's his own damn fault. Fortunately nothing happened, but talk about REAL close! In retrospect, I should have asked him to move over a little cuz I don't want to drop this weight on his guy, or him. What an assclown. Just further reinforces my belief that most gym type personal trainers are a JOKE!
