Ark94's Workout Log

[JDid23]

Ark don't drop the chalk but go ahead and use an over under grip if it helps you out.

Hm i honestly think that chalk is a good idea, but he hasn't reached his potential and we don't know if his grip will be his weak point, or something else. Maybe i am completely off on this, so tblock or someone else please lemme know if chalk is good for all trainees or if there is a set time when it's good to use chalk. I feel like it's a good tool to use when you stall and your grip needs help, but if it's not necessary why use it?

 

[ExtraMile]

Chalk is fine all it does is dry your hands out, it doesn't strengthen your grip or reduce the amount of work you do or give you a mechanical advantage it just stops sweat from allowing the bar to slip through your fingers, it's not like using straps or anything...

 

[Tblock1]

Chalk is fine all it does is dry your hands out, it doesn't strengthen your grip or reduce the amount of work you do or give you a mechanical advantage it just stops sweat from allowing the bar to slip through your fingers, it's not like using straps or anything...

Bingo I used to brag about not using chalk now I realize how stupid that is lol, all it does is stop you from sweating. HOWEVER, if you can grip the bar during your top step without chalk, it will take a lot more grip strength. So if you really want to train your grip you could drop the chalk, but honeslty chalk is much better.

 

[ramnares]

There's no defined training period where you should 'start' using chalk. Like ExtraMile said, it's simply used to dry your hands out. I don't agree that NOT using chalk will improve your grip, if your hands are sliding because they're sweaty then you're unnecessarily straining yourself. Just remember to be courteous when using chalk; don't get it all over the gym floor

 

[ark94]

Workout B - Rippetoe's 3x5
​

Military Press - 95lb.
Bent Row - 115lb. (deloaded)

Military Press
2/5 - Bar
1/3 - 65lb.
1/2 - 75lb.
3/5 - 95lb. (tough)

Bent Row
2/5 - Bar
1/3 - 95lb.
1/2 - 105lb.
3/5 - 115lb. (easy, good form)

Assistance

Chinups
1/9 - BW
1/6 - BW (could have done more sets, but short on time)


Military Press - Went good, seriously tough but it was great pressing. Going to stay here for 3 workouts and then move up, or whenever ready.

Bent Row - Deloaded to 115lb with good form, and it was fairly easy. Now we can move up steadily again.

Chinups - Damn i really was aiming for 10 the first set, didnt get that and then the second set i don't know what happened. Wasn't really feeling chinups anyways, but going to try for 10 and then 8 next workout.

So, i am still progressing on this, but i want a switch. I talked to the bodybuilder about my routine, and i will post it up in the thread. Not much to change with it.

Bench and Deadlift Friday, hopefully i am feeling my bench press a lot more and can get through it, but i work ALL godamn day of doing labour shit, so i may be beat out by the time i get to the gym .

 

[JDid23]

dude- fucking sick military press. why didn't you squat?

 

[ark94]

dude- fucking sick military press. why didn't you squat?

Hahah i told you i wasn't going to be squatting bunch of times in my older posts lol. It was because i felt that i am not recorvering enough before my next workout to really get the most out of the squats. So i am going to squat tomorrow. See how it feels with that 3 day break.

 

[ExtraMile]

just take wednesday to do light squats and focus on being explosive and work on your form. Squat heavy on friday and monday. Do 5 sets like this
1x5 empty oly bar
1x5 75
1x5 95
1x5 115
1x5 115

when you move your heavy squat weight up 5lbs then add 5lbs to each of those sets.

 

[ramnares]

Don't get too discouraged Ark, when I first started squatting I was really sore the next day, could barely walk if I remember correctly. It just takes some getting used to. The most important thing is to start light and get the proper form down, this will help tremendously once you start doing heavier reps.

 

[ark94]

[FONT=&quot]Workout A – Ripptoe’s 3x5[/FONT]​

[FONT=&quot]
Squat – 150lb.
Bench Press –145lb.
Deadlift – 235lb.

Squat Warmup Sets
2x5 – no weight
1x5 – 75lb. (Back)
1x3 – 105lb. (Front)
1x2 – 115lb. (Front)
3x5 - 150lb.
[/FONT][FONT=&quot]
[/FONT][FONT=&quot]Bench Press Warmup Sets[/FONT][FONT=&quot]
2x5 – no weight
1x5 – 75lb.
1x3 – 115lb.
1x2 – 125lb.
[/FONT][FONT=&quot](i failed at benching)
-Working Set went like this -
1/5 - 145lb.
1/3 - 145lb. (i hurt something in my lower, and my back just gave out)
1/4 - 145lb.
1/3 - 145lb.
(back doesn't hurt at the end)
[/FONT][FONT=&quot]Deadlift Warmup Sets[/FONT][FONT=&quot]
1x5 – 135lb.
1x2 – 185lb. [/FONT]
1x5 - 235lb.

Dips
1x12 - BW
1x9 - BW
1x6 - BW
1x6 - BW

Hyper Extensions
3/15 - BW

BB Situps
3/6 - 85lb.

Well, i guess everyone has a day they should have skipped. I really did not want to miss the workout, so i didn't, but i actually should have and taken a rest as opposed to going at 9 at night. I worked all day a 9 and a half hour shift, and it isn't your regular job at mcdonalds. I did hard labour, it was on a farm and i have to do a bunch of stuff that is not easy work at all, so by the end of the day i was dead and couldn't even walk and still went to the gym.


Bench
I know i could have gotten my 3x5 done, but after nine and a half hours of work i was just done for.
Squats
It went a bit better than benching, i was still pissed at benching and just sort of exploded during squats.

Deadlift
Hard. But i can move it up 5lb's now.

Dips
It was actually pretty easy considering i was worn out.