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Ark94's Workout Log
- Thread starter ark94
- Start date
Thanks J. only reason i warm up with front squats is it helps with form, and depth i feel better when i get back squatting.
How about my dips? Look good or no? Should i still try for more with BW, or add weight? I could have done more sets of 6, but the gym was closing in 5 minutes so i had to go.
Workout B - Rippetoe's 3x5
Squat - 155
Military Press - 95lb.
Bent Row - 115lb.
Squats
2/5 - Bar
1/5 - 95lb.
1/3 - 115lb.
1/2 - 135lb.
3/5 - 155lb. (lost count on the last set, did 6 reps)
Military Press (had to sort of clean it onto my shoulders, then start)
2/5 - Bar
1/5 - 55lb.
1/3 - 65lb.
1/2 - 75lb.
3/5 - 95lb. (not that bad, cleaning it up took a lot out of me)
Bent Row
2/5 - Bar
1/3 - 95lb.
1/2 - 105lb.
3/5 - 115lb. (easy, good form)
Assistance
Chinups
1/8 - BW (upset with my chinups)
1/5 - BW
1/4 - BW
Barbell Situps
1/6 - 85lb.
1/6 - 85lb.
1/6 - 85lb.
Squat - I am surprised that it wasn't harder than i thought it would be. I had to work and though i would have been dead, but i exploded really well during the squats, i just had to get pissed at them to explode through it.
Military Press - It went really good. But damn, i didn't have the rack to put it on, so i had to clean it off the ground to my shoulders, then start. And i don't really know how to clean, so on my 3rd set, when i was cleaning it up my wrist gave out and i dropped it, but i got it up the second try. Pressing was good, but again the cleans took a lot out of me, otherwise it wouldn't have been that bad.
Bent Row - Just wanted to stay at 115lb. this workout because i felt like keeping the good form was more important. But it was fairly easy, so i will be moving it up next workout.
Chinups - Very pissed off about my chinups. Was pretty beat out, so hopefully Friday they will go a lot better.
Stuff is progressing again, and i like the routine again haha. So i am staying on this for a little more, then moving onto the next routine.
JDid23
New member
your squat form has definitely improved if 155 feels like cake. congrats 
amazing job on military. I have had to do that a few times and it's pretty annoying.
Idk if this will be of any consequence, but maybe trying barbell situps in between rows/chins will be a good idea to give your back some more rest. I typically do that with military and dips/bench and db bench. Also, IMO you should do higher reps with abs. How hard is 3x6 with 85 lbs?
amazing job on military. I have had to do that a few times and it's pretty annoying.
Idk if this will be of any consequence, but maybe trying barbell situps in between rows/chins will be a good idea to give your back some more rest. I typically do that with military and dips/bench and db bench. Also, IMO you should do higher reps with abs. How hard is 3x6 with 85 lbs?
your squat form has definitely improved if 155 feels like cake. congrats
amazing job on military. I have had to do that a few times and it's pretty annoying.
Idk if this will be of any consequence, but maybe trying barbell situps in between rows/chins will be a good idea to give your back some more rest. I typically do that with military and dips/bench and db bench. Also, IMO you should do higher reps with abs. How hard is 3x6 with 85 lbs?
3x6 with 85lb was hard. I could have done 3x8 maybe, but the last 2 reps on set 3 was brutalll. I might do 4x6 next time and see how that goes.
With my squat, it felt really good. Sure i had maybe a rep or two that sucked, but it felt easy enough considering how worn out i have been. So i guess the 2 times a week squatting really helps, and i will do it light tomorrow like EM suggested.
JDid23
New member
Treat progression with ab exercises like you treat progression on your big lifts.. Not necessarily adding weight every time, but adding reps, sets, something so that you're always progressing. I personally found that exercise weird (i also did 85 lbs for i think 8 reps the first time i tried it) and that it didn't hit my abs as hard as other exercises. However, if you like it then stick with it and just progress.
[FONT="]Workout A – Ripptoe’s 3x5[/FONT]
[FONT="]Squat – 115lb.
Bench Press –150lb.
Deadlift – 235lb.
Squat Warmup Sets (worked on explosive power)
2x5 – no weight
1x5 – 75lb.
1x5 - 95lb.
1x5 - 115lb.
1x5 - 115lb.
[/FONT][FONT="]
[/FONT][FONT="]Bench Press Warmup Sets[/FONT][FONT="] (huge fail)
2x5 – no weight
1x5 – 75lb.
1x3 – 115lb.
1x2 – 125lb.
1x5 - 150lb.
1x5 - 145lb. (backed out of 150lb. wouldn't have been able to do it 3 sets)
1x3 - 145lb. (didn't count last 2 reps, had too much assistance)
[/FONT][FONT="]1x3 - 145lb. (didn't count last 2 reps again, too much assistance)
[/FONT][FONT="]Deadlift Warmup Sets[/FONT][FONT="] (hard as fuck, still got through it)
1x5 – 135lb.
1x2 – 185lb. [/FONT]
1x5 - 240lb.
Dips
1x12 - BW
1x9 - BW
1x6 - BW
1x6 - BW
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
Well, terrible fucking working with bench. Just pissed out of my mind. But i ran into that guy who has been helping me and noticed i was pissed out of my mind lol. I told him i failed at benching, and just told me to chill out because it takes such a long time to move up on bench that you shouldn't worry since shoulders mature with age. Then he went on about how soo many people in the gym that are young who bench quite a bit have fucked up shoulders because they pile on weight, as opposed to taking there time even if they do have proper form. Basically i should chill out and take my time, it takes years for benching big.
Squats
Would have been better just to keep it as a rest day from squats.
Deadlift
Still very hard, just got through it, and the guy said i have excellent form, and i like having it really tough. Worked a bit on breathing, and noticed taking in a huge breath and tightening up it wasn't as hard to lift it.
Well, i really have no mentality to lifting, its all mental and i have nothing mental. FUCK
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