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A LIfter's Iron Log...

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.
 
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.
 
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...
 
Last edited:
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!
 
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?
 
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...
 
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!
 
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.
 
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.
 
9-19-05

Bouldering 1.25 hours 12 pullups, 8 chinups, 6 pullups, 5 chinups, 4 rep pullup/chinup set

Pretty easy going climbing workout and I cut the volume of lat work down a little. It's good to have a slightly easier workout here and there.
 
9-20-05

DB Stiff-legged Deadlift 70x5, 80x5, 90x5, 97.5x5, 110x8
Alternate---
Standing DB press 35x5, 40x5, 45x5, 50x5, 57.5x6
Glute/Ham Raise 30 or so reps
BW dips probably about 35-40, many sets of 5, then 10 straight

Good workout. Felt strong.
 
9-22-05

Barbell Full Squat-singles, 10lbs jumps 135-230x2, worked on exploding up with slight rebound in bottom position
Barbell Bottom start rack squats 3-4" above parallel 225x1, 245x1, 275x1, 295x1 Felt dumb doing these. Would rather just do full squats, but I may stick with doing them as an accesory to my full squats every other workout

DB bench 35'sx5, 45'sx5, 55'sx5, 70'sx5, 80'sx8 Felt very strong, concentrated on exploding the weight up and not over accentuating the negative

Cable rear laterals 15lbs 1x16
seated bent DB laterals 5lbs 1x12
Cable floor to shoulder side/rear lateral raises 20lbs 1x6

Glute/Ham Raise BW many sets of 3-6 throughout workout.

Good workout. Felt STRONG!!!
 
9-24-05

Bouldering 1-1.5 hours

Weighted pullups BWx1, +10x1,+20x1,+30x1,+40x1,+50x2,+40x1,+30x1,+20x1+10x1,BWx1
weighted chinups-SAME

One-arm DB row 75x3x5

Good workout. Felt fairly strong on pullups and chinups. Felt stronger on climbing. Beat a new V4, V3, V2.
 
9-25-05

Barbell Deadlift-singles-10lbs jumps-135-280
Barbell press triples to 125, 2x135, clean and jerk 145x1, 155x1, 170x1
Dips BWx5, +10x5, +20x5, +30x5, +40x5, +55x5

Good workout. Felt strong.
 
No, it's a regular commercial gym that just so happens to have a small corner in the back with some really good equipment and a small core of about 6 powerlifters.

9-27-05

Barbell Full Squat-singles-10lbs jumps-135-235
Snatch to overhead squat 135x2x1, 140x1
Barbell Bench-triples-10lbs jumps-135x3-215x3+2=5
Glute/Ham Raise-probably did 50+ easy throughout the workout.

Good workout. Snatches are cool. Overhead squats are cool.
 
Caught a bug for a few days. Slept alot in the last day and a half. Feel decent. Going to the gym in 30 minutes.

NEW routine:

day 1
Barbell Full Squat-singles
Barbell or DB bench-3's and 5's
Barbell, DB or Cable row 3's and 5's
Glute/Ham Raise-random sets throughout

day 2
REST

day 3
Barbell snatch to overhead squat-singles
Barbell or DB clean and press 3's and 5's
Pullups and chinups-any combination of weight and reps
Glute/Ham Raise-random sets throughout

day 4
REST

day 5
Barbell deadlift or DB stiff-legged deadlift-singles, 3's and 5's
Weighted dips-singles, 3's and 5's
Barbell Clean to front squat-singles and doubles
Glute/Ham Raise-random sets throughout

day 6
REST

day 7
REPEAT
 
10-1-05

Barbell Full squat-singles-10lbs jumps-135-240
Snatch 135x2 just for the hell of it
DB bench 45x5, 55x5, 65x5, 75x5, 85x5 kinda hard and slightly sloppy set. Will stay on 85's for a couple workouts before going to 90's.
DB rows 45x5, 55x5, 65x5, 75x5, 85x5 not bad
Hanging leg raises-couple a singles, some circle leg raises, basically a bunch of different kinds of advanced leg raises.....

After climbing for several months and feeling that my ab strength is good I decided to try some dragon flags. I used the incline situp board on 1 setting up from the ground and was able to do 3 single reps only to the ground. Basically I can lock my body straight, and "slowly" lower it until it is parallel to the ground and hold for 3-5 seconds before giving out. Cannot raise back up to the start yet. Goals? 3-5 reps at moderately slow speed.
 
10-2-05
Revising my workout plan based on not enough frequency on some of my key exercises.

day 1
barbell Full squat-singles
barbell or DB bench-singles,3's and 5's
JS row, DB or cable row-3's and 5's
Glute/Ham Raise-lotsa reps
Dragon flags 3-5 reps
Ab wheel 3-5 reps

REST

day 2
Snatch* to Barbell Deadlift or Snatch* to DB stiff-legged deadlift-singles, 3's and 5's
Barbell or DB clean and press-3's and 5's
Pullups and chinups-any combo of weight and reps
GLute/Ham Raise-lotsa reps
Hanging Leg Raise-all kinds

REST

day 3
Barbell Full Squat-singles
Barbell or DB bench-singles, 3's and 5's
JS row, DB or cable row-3's and 5's
Glute/Ham Raise-lotsa reps
Incline Flex Situp 3-5 reps
CAble Crunch 1x6-10

REST

day 4
Snatch* to Barbell or Snatch* to DB stiff-legged deadlift-singles, 3's and 5's
Weighted dips-3's and 5's
Pullups and chinups-any combo
Glute/Ham Raise-lotsa reps
Dragon Flag 3-5 reps
Ab wheel 3-5 reps

REPEAT

*-basically single snatches to top weight, then transition at that weight to Barbell or DB deadlift, simple
 
10-3-05

Barbell Snatch 65x1, 75x1, 85x1, 95x1, 105x1, 115x1, 125x1, 135x1 145x1
Barbell Powerclean 155x1, 165x1, 175x1, 185x1, 195x1
barbell deadlift 225x1, 235x1, 245x1, 255x1, 265x1, 275x1, 285x1

Weighted dips and BWx5, BW+10x5, BW+20x5, BW+30x5, BW+40x5, BW+50x5, BW+60x5
pullups and chinups BWx1 each, BW+10x1 each, BW+20x1 each, BW+30x1 each, BW+40x1 each, BW+50x1 each

Good workout. Felt strong.
 
10-5-05

Barbell Full squat-singles-10lbs jumps-135-245 felt a little heavy, but went up in pretty good form
front squat 135x2, 155x1
barbell bench-triples-10lbs jumps-135-220x3
JS Cambered bar row-triples-10lbs jumps 75-180x3
ABS-many sets of strict leg raises, windmills etc
Incline situp/flex crunch BWx1, BW+2lbsx1, BW+4.5lbsx1, BW+6.6lbsx1, BW+8.8lbsx1, BW+11lbsx1.....weight held at arms length

Good workout. Felt good. Weights felt a little heavy on squat and bench, but went up in good form nonetheless.
 
10-7-05

Dumbell Clean and press 30'sx3, 35'sx3, 40'sx3, 45'sx3, 50'sx3, 55'sx2, 60'sx2, 65'sx1, 70'sx1
Dumbell stiff-legged deadlift 75'sx5, 85'sx5, 95'sx5, 115'sx7
Chinups BWx3, +10x3, +20x3, +30x3, +40x2, +50x1
Curl-grip pulldowns 250x1, 230x1, 210x1, 190x1, 170x1
Sled drag uphill forwards 2x, backwards 2x 300lbs

Good workout. Felt strong.
 
BASIC POWER ROUTINE

Monday
Full squat-triples, doubles and singles
Bench press or DB bench-triples, doubles, singles
JS row, or DB row, or cable row 5x5 or triples, doubles, singles
Dragon flags 2x and power wheel 2x

Wednesday
Transition from hang snatch OHS to power snatch OHS to rack jerk OHS---triples, doubles, singles
Barbell or dumbell press-triples, doubles, singles
weighted chinup or pullup triples, doubles, singles
Full contact twist 3x5


Friday
Rack front squat---triples, doubles and singles
Barbell deadlift or DB stiff-legged deadlift-triples, doubles, singles and 5x5
Weighted dips 5x5 and triples, doubles, singles
Hanging leg raises and weighted incline situps

KILLER routine I think. Will promote great overall strength and power as well as outstanding core strength
 
Last edited:
your cleanin & pressing the 70's? That seems like a ton of weight! Im still struggling with getting 85 up 5 times for my military press!
 
It's not that much in context. I will clean and press over 300 eventually.

Train hard and eat alot man. EAT, EAT, EAT. and SLEEP ALOT. 8-9 hours a night being best. 10-11 hours on weekends.

You can press ALOT more than that. Keep training hard bro.
 
10-10-05

Barbell Full Squat-singles-10lbs jumps-135-250 felt heavy, but was a good lift

Barbell Bench 135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 195x2, 205x2, 215x1, 225x1, 235x1 felt good, could put up 245-250 solid max

CAble Row 100x5, 120x5, 140x5, 160x4, 180x3, 200x2, 210x1, 220x1, 230x1, 240x1

Dragon flag, lower to parallel to ground and hold, getting closer to raising up, 2 sets
Ab wheel 3 reps, 2 reps

Good workout
 
Hang snatch to overhead squat 65x1, 75x1, 85x1, 95x1, 105x1, 115x1, 125x1, Power snatch to OH 135x1, 145x1, rack jerk to overhead squat 150x1

Hang clean to press for reps 65x3, 70x3, 75x3, 80x3, 85x3, 90x3, 95x3, 100x3, 105x2, 110x2, 115x2, 120x2, 125x2, 130x1, 135x1, 140x1, 145x1, hang clean to push press 155x1, 165x1, power clean to jerk 175x1, 185x1, power clean only 195x1

pullups BWx11,7,5,5, +couple a singles cuz I tried to do a clapping pullup, those bitches require explosive upward speed and FAST hands, 30 total pullups, can't pull off a clapping pullup yet lol

Full contact twist-barbell only 2x5

STRONG workout. Good SHIT!
 
10-14-05

Barbell Hang clean to front squat 45x1, 55x1, 65x1, 75x1, 85x1, 95x1, 105x1, 115x1, 125x1, 135x1, 145x1, 155x1, 165x1, 170x1

Barbell deadlift 185x1, 195x1, 205x1, 215x1, 225x1, 235x1, 245x1, 255x1, 265x1, 275x1, 290x1

Dips BWx5, +10x5, +20x5, +30x5, +40x5, +50x5, +62.5x4

some strict leg raises and leg circles
1 set of strict incline situp crunches

excellent workout
 
10-20-05

Barbell Front squat 65x1, 75x1, 85x1, 95x1, 105x1, 115x1, 125x1, 135x1, 145x1, 155x1, 165x1, 175x1=PR

Barbell power snatch 135x 3-4 singles

Standing barbell press 135x5

that was it, pretty simple and short workout. Had a hectic week.

10-21-05

Dumbell stiff-legged deadlift 65's x5, 75's x5, 85's x5, 97.5's x5, 115's x7 coulda done 8 but the handles on these are smooth and hard to grip, need chalk on 'em

Full range dips Bwx5, +10x5, +20x5, +30x5, +40x5, +50x5, +65x4

Bodyweight pullups 8x5

Glute/Ham Raise-around 30-50 reps

Did some standing box jumps and also some running jumps for height

had my vertical measured at around 28" at 5'8.5" and 200lbs. This was a running start
 
10-24-05

Barbell full squat 135x3, 185x3, 225x3
Barbell bench 185x3, 225x3, 265x1=PR at current bodyweight of 205lbs, no spot
one-arm DB row 65x5, 75x5, 85x5, 95x5, 105x3

10-29-05

Barbell hang clean to front squat 45x3, 55x3, 65x3, 75x3, 85x3, 95x3, 105x3, 115x3, 125x3,

barbell clean to rack front squat 135x1, 145x1, 155x1, 165x1, 175x1, 185x1=PR

power cleans 135x5

barbell deadlift 195x1, 205x1, 215x1, 225x1, 235x1, 245x1, 255x1, 265x1, 275x1, 285x1, 300x1

pullups throughout workout 5,5,6,6,7,7= 35-40 total reps

good workouts
 
11-2-05

Barbell Bench 135x5, 155x5, 185x5, 205x5, 215x3, 225x2, 235x2

Rack Partial bench 255x3 damn that was a bitch

ALOT of power cleans, hang cleans, snatches and a few overhead squats I feel my technique IS getting better, but definitely needs work.

Bodyweight=203lbs in gym clothes.
 
11-8-05

Barbell Full Squat- 45x5, 135x5, 145x5, 155x5, 175x5, 185x5

Barbell Bench-135x5, 155x5, 175x5, 185x5, 195x5x5

Hang clean 135x5x5

Power snatch 135x1

Legs are sore and were crampin up on me. Haven't done more than 2 reps in squats for a couple months lol. It's time to get serious.

Bench felt good except for my legs wobbling because they were fatigued from the squats. Weight felt light.

This a slightly modified DF 5x5 program.
 
11-9-05

Barbell clean to front squat 135x5x3
Barbell Snatch 135 a couple of times

Barbell Deadlift 135x5, 155x5, 185x5, 205x5, 225x5x5
Standing Barbell Press 45x5, 65x5, 85x5, 95x5, 105x5x5
Pullups 5x5-6 throughout workout

Good workout
 
11-11-05

Barbell Full Squat 135x5, 145x5, 155x5, 165x5, 175x5x5

Barbell Bench 135x5, 155x5, 175x5, 185x5, 205x5

Cambered Bar JS Row 65x5, 85x5, 105x5, 125x5x5

Couple of STRICT leg raises to bar

Good workout. NEED TO EAT MORE PROTEIN!
 
11-15-05

Barbell Full Squat 135x5, 155x5, 185x5, 215x4, stalled on 5th

Safety Bar box squat 155x10, 175x8, 195x8

Super Leg Press 180x3x8

This was a HARD workout. I'm typing this today and I was definitely a littel fatigued. I am proud of the workout though. Strength is climbing. Oh ya, I also stood up 620lbs off squat stands and held it for a few seconds. Abs are feeling that today lol.
 
11-21-05

Barbell Bench 135x2x10, 185x2x4, 225x2x3, 275x1 miss, 275x1 miss, 2 forced reps, 230x2x3

Barbell Close-grip bench 185x2x4, 185x3reps and then did like 4 half reps

Cable pushdown 70-80x3x8

SOLID workout. Tough.

11-22-05

Barbell squat 135x2x5, 185x6x5

45 degree leg press 400x4x8 feet high and wide, knees down to armpits, hands held behind head, try it sometime and feel the difference

Seated ham curls 90x8, 105x8, 120x8, all very smooth and controlled, hammies cramped up on me good a few times after, 90x8

abductor 80x3x8
adductor 90x3x8

good workout. Not to difficult.
 
11-24-05

Barbell Deadlift 135x5, 185x5, 225x5, 275x5, 295x5, 305x5, 315x3

One-arm dumbell Row 50x5, 60x5, 70x5, 80x5, 90x4-5

Pullups 3x5

Glute/Ham Raise-strict-4x4

Good workout, felt pretty strong
 
Well decided to resurrect my original log.

Just read the first 15 pages and boy have I changed lol.

Monday June 18, 2007

Barbell full Squat 135x5, 155x5, 185x5, 215x5, 255x6
Barbell Bench 135x5, 155x5, 185x5, 210x5, 225x6
Barbell Row on Box 135x5, 145x5, 155x5, 165x5, 180x5

Wednesday June 20, 2007

Barbell Full Squat 135x5, 155x5, 185x5, 300x5, 215x5
Standing Barbell Press 65x5, 95x5, 115x5, 135x5, 150x8
Barbell Deadlift 135x5, 185x5, 225x5, 250x5, 295x7
Chinups BW only 5x5

Taking it back to the old school. Running 5x5 linear atm.

Oh ya, I have joined the darkside... :evil:
 
Friday June 22, 2007

Barbell Full Squat 135x5, 155x5, 185x5, 225x5, 275x4, 225x8
Barbell Bench 135x5, 155x5, 185x5, 210x5, 240x7
Barbell Row on Box 135x5, 145x5, 170x5, 185x5, 190x5
Incline Situp BW+15lbs 1x8

Felt very strong. I coulda done 3-4 more reps on the squat, but I was already 10lbs over what I was originally gonna do.

Bench had 1 solid rep left in it, but I was happy calling it on the 7th.

Rows felt good.

Great workout.
 
Monday June 25, 2007

Barbell Full Squat 135x5, 155x5, 185x5, 235x5, 285x6

Barbell Bench 135x5, 155x5, 185x5, 215x5, 245x6

Barbell Row on Box 135x5, 145x5, 155x5, 175x5, 195x5

Was a good workout. I most likely had a super hard, possible fail extra rep in my top squat and bench set, but I was happy with how hard I was pushing it on rep 6.

Good solid workout.
 
June 27, 2007

Barbell full Squat 135x5, 155x5, 185x5, 205x5, 230x5

Standing Barbell Press 65x6, 95x5, 115x5, 135x5, 155x6 solid

Barbell Deadlift 135x5, 185x5, 225x5, 265x5, 315x6 solid

Chinups bwX5,5,4,4,4 nice and strict
 
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