A LIfter's Iron Log...

[ghettostudmuffin]

9-11-05

Indoor rock climbing 1.5 hours, good session

Pullups 11, chinups 7, then sets of 3-4 alternating between the two. Did 60 reps total

Felt strong while climbing. Little tired after, but feeling fine as I type this. Session was a little longer than typical.

 

[ghettostudmuffin]

9-12-05

Quick step/double stair sprint/50yd sprint, 5 sets

Full Squats 95x1, 135x1, 145x1, 155x1, 165x1, 175x1, 185x1, 195x1, 205x1

Barbell step-ups 65lbs 1x10, 95lbs 1x5

Overhead squats 65x1, 75x1, 95x1, 105x1, 115x1, 125x miss

Did 50 glute/Ham raise reps interspersed throughout the workout. My hams are prolly gonna kill tomorrow! I am going to do 50 reps every leg and low-back workout. I want freaky hamstrings!

Pretty good workout. Leg strength is creeeping back up.

 

[ghettostudmuffin]

Train each muscle group every 4-5 days
Emphasize full body workout

The Alpha/Omega Workout lol...

A.
1. Full squat triples to top set
2. Barbell Bench alternate 5x5 pyramid and triples to top set
3. Weighted Pullups and chinups singles 5 reps up then 5 down each kind
4. 25 Glute/Ham Raise reps throughout workout between sets

B.
1. Barbell Deadlift alternate triples to top set and singles to top set
2. Standing scott press alternate 5x5 pyramid and triples
3. Explosive DB row alternate 5x5 pyramid and triples
4. Hang cleans 5's and triples to top set
5. 25 glute/Ham reps
C.
1. Front squat singles to top set
2. Db bench 5's and triples to top set
3. Bodyweight pullups and chinups 50 reps different grips and widths
4. 25 Glute/Ham Raise reps throughout workout

D.
1. DB stiff-legged deadlift 5x5 pyramid
2. Alternate Barbell Clean and Press triples to top set and singles jerks to top
3. Explosive Barbell Row alternate triples to top set and singles
4. Power shrugs 5's and triples to top set
5. 25 glute/Ham reps

E. Repeat sequence...

 

[ghettostudmuffin]

9-15-05

Climbed for 1.5 hours. GOOD session. Beat a new V2 and got close to beating a new V3.

Did 5 up and 4 down on pullups BW+ 1x 10,20,30,40,50,40,30,20,10
Then did 5 up with chinups. Felt strong so went for a new 10lbs PR.

BW+60lbs chinup all the way up from dead hang with chin over bar and then a pullup to the chin from a dead hang. I like my chin to be over the bar to count a full rep, but it was right there on the pullup and my buddy saw it and called it a full rep. Whether or not it was up to my standards, it was close to it.

Great workout. Ate at Azteca afterwards. Excellent post-workout recovery food I TELL YA!

 

[JohnRobHolmes]

wow hoss! last time i read about your chinups you were doing sets of one and two @ BW! looks like you got the hang of it, errr no pun intended.
whats your BW?

 

[ghettostudmuffin]

9-16-05

Nice to see you lifting again holmes. Are you EATING enough, haha. j/k.

I honestly don't know what my weight is. Haven't measured it in a few weeks, but it's probably 190-200lbs. I'm not real interested in knowing what my bodyweight is right now as I always get hung up on the number. More interested in how strong I feel and how my progress goes besides how I look in the mirror.

Barbell deadlift 135x1,145x1,155x1,165x1,175x1,185x1,195x1,205x1,215x1,225x1,235x1,245x1,255x1,265x1,275x1 Good stuff, guess my max is around 300 with decent form

Barbell press 45x3,65x2,75x2,85x3,95x3,105x3,115x3,125x3
barbell clean and jerk 135x3, 145x2, 155x1, 165x1

Weighted dips BWx3, +10x3, +25x3, +35x3, +45x3, +50x4, medium grip, just below parallel These are easy in comparison to gironda dips

Glute/Ham Raise- did alot of reps in sets of 3-6 throughout the workout between sets and exercises. Did 50+

I'm typing this the day after and my hams feel fine. I'm not even gonna count how many I do in a workout. Just do as many as I feel and as many as my hams tell me is cool.

Felt strong. Today is rest day. Gonna eat, play games, EAT, fart around, oh, and did I mention "EAT". hehe...

 

[JohnRobHolmes]

no im not eating enough. money is a little too tight lately to eat as much as I used to, as I bought a house and still havent gotten the raise that was promised to me. that and my kitchen situation sucks. The people upstairs leave it dirty all the time. Damn relatives, LOL!

looks like your making good progress. im getting closer to 225 on bench now, maybe in a few weeks I should max out and see how close I am. Doing 1x5 sets has really helped my strength. now i see why you like singles so much!

 

[ghettostudmuffin]

Glad to see your strength is getting up there.

Singles fuckin rule if you use them right. The key imho is to not work them too hard and vary how you do them.

A good plan on how to do them maybe:

workout 1
singles-10lbs jumps in weight to heavy single
workout 2
singles-10lbs jumps to 90% of last workouts single, then descend back down to starting weight
workout 3
singles-20lbs jumps to top set of 5-6 singles with 95% of workout 1's top single
workout 4
REPEAT workout 1, 5-10lbs heavier etc...

So my total workload for the next 3 deadlift workouts might look like this:

1=135-280=3355lbs lifted HEAVY/low volume
2=135-250-135=4810lbs lifted LIGHT/high volume
3=135-265x6=4320 MEDIUM/medium volume

I think something like this would vary the total workload and the way it is performed enough to give results for quite a long time.

 

[ghettostudmuffin]

I like designing workouts. It's fun kinda.

New Routine:

The I like climbing and I'm not quitting it, but I love lifting and I want to make continued progress on that as well as the climbing, all-encompassing basic routinee hehe

Day 1
Fullsquat singles-10lbs jumps to top single, next workout 10lbs jumps to 90% of last single, then descend down, 3rd workout 20lbs jumps to 95% of workout 1 single for 5 singles, then repeat workout 1-3, 5-10lbs heavier///bottom start 1" above parallel rack squats, start with full squats using 20lbs jumps until reach 75% of full squat single, then switch to rack squats and do singles to top set

Barbell Bench press-triples-same protocol as squats///Dumbell bench 5x5 pyramid

Day 2
climbing 1-1.5 hours, then weighted pullup/chinup singles to top set and back down, 10lbs jumps///pullups and chinups 50 reps

Day 3
Barbell Deadlift-same protocol as squats///DB Stiff-legged deadlift 5x5 pyramid
Barbell clean and press-triples-same protocol as deads///Dumbell Press 5x5 pyramid

Day 4
REST

Confusing? Not really.

 

[ghettostudmuffin]

9-18-05

Full squats-singles-10lbs jumps 135-225-135

Barbell Bench-10lbs jumps-135x3-210x3

Glute/Ham Raises throughout workout