Ark94's Workout Log

[ark94]

Workout B - Rippetoe's 3x5

Squat - 140lb.
Military Press - 90lb.
Bent Row - 125lb.

Squat
2/5 - Bar
1/3 - 105lb.
1/2 - 115lb.
3x5 - 140lb.

Military Press
2/5 - Bar
1/3 - 65lb.
1/2 - 75lb.

Bent Row
2/5 - Bar
1/3 - 95lb.
1/2 - 115lb.

Assistance

Chinups
1/5 - BW
1/5 - BW
1/5 - BW
1/4 - BW

Hyper Extensions
1/15 - BW
1/15 - BW
1/15 - BW

Barbell Situps
1/5 - 85lb.
1/6 - 85lb.
1/6 - 85lb.


Squats - They just don't seem to be getting any easier... I guess i am going to move onto a new routine in the next 2 weeks. Hopefully what jdid posted, and it will help my squat progress better because i am just not recovering enough.

Military Press - Nothing to say, went good. Hard on the last set the 4th and 5th rep, hopefully Wednesday we can move up to 95lb.

Bent Row - Seriously considering a deloading, dropping down to 95lb. and just working the way back up there again.

Barbell Situps - So what i found myself doing when i was using 95lb. was lifting more with my arms, rather then using my chest coming into the situp. With 85lb. i am using my abs rather than my arms to help me.
​

 

[ark94]

For my chinups, can i add weight now? Or should i try and get 1x10 on one set then add weight?

And starting May 3rd, on the Monday if everything is set hopefully going to start the new routine

 

[ExtraMile]

if you add any weight you will end up doing 1-3 reps per set so whats the point

 

[JDid23]

try to do 10-12 in 1 set and see how many u can do on your next sets after that. Go 1-2 reps before failure imo.

 

[ark94]

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

[FONT=&quot]
Squat – 145lb.
Bench Press –145lb. (Squats finally on par!!! )
Deadlift – 225lb.

Squat Warmup Sets
2x5 – no weight
1x5 – 75lb. (Back)
1x3 – 105lb. (Front)
1x2 – 115lb. (Front)
3x5 - 145lb.
[/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]3x5 - 145lb.

[/FONT][FONT=&quot]Deadlift Warmup Sets[/FONT][FONT=&quot]
1x5 – 135lb.
1x3 – 185lb. [/FONT]
1x5 - 225lb.

Dips
1x9 - BW (went to max)
1x7 - BW (Max again)
1x6.5 - BW (got up half way almost getting 7, then gave out)

Squats
Honestly went better than Friday with that 2 day break thank god haha. Not squatting again this week is the plan, or i may just plan on squatting friday, definitely not wednesday, just to see how it goes on Monday with that week break. Plus i am starting the new routine on monday anyways.

Bench
This lift is fucking unreal. So me and my buddy have been working out for about 2 years together, doing all the same thing. However, the one lift that seems to transfer energy between us is the Bench Press. Sounds gay? Well on Friday 2 weeks ago, i said we are not bumping it up because no way i could do it, i struggles to do it that workout. Last Wednesday, we bumped up the weight and i tear through the sets, while he struggled with the lift. Today, he fucking tears through the lift, somewhat and i struggled. Its mad weird, its like we switch fucking every workout with the bench press, one time i tear through it and he struggles, the other he tears through it and i struggle. I eat the same, so that def. has nothing to do with it, it just happens all the time.

Deadlift
Forgot my fucking chalk and it killed. But it went a shit load better. Nothing much to ask.

Dips
Bad? Good? Not sure i wasn't that happy, i honestly though i could have gotten 8 atleast the second time, or 10 the first time but i just gave out and couldn't get it. Hopefully ill get up on Friday. Looking forward to trying out my max on chinups, going to be brutal though on every set.

 

[JDid23]

Dips went fine. Try to progress each workout. Example;

if this workout you did 9, 7, 6.5...... next time go for 10 the first set, then 8, then 7 or something like that... or if you're having an off day and only manage 8 on the first set and don't do well on the next 2, add 2 more sets.

great job on squats/bench/deadlifts bro.

 

[Tblock1]

Wow great work on all lifts, epsecially on getting to 2 plates on deadlifts!

 

[ark94]

Wow great work on all lifts, epsecially on getting to 2 plates on deadlifts!

Haha thanks, i felt special with 2 plates for the first time in my lift =D

I was wondering now, can i bump up instead of 2.5lbs on each side, to 5lb's on each side? I made that 10lb jump because last workout i did 3x5 of 215lb, and i was only suppose to do 1 set. Should i not be able to do a lot more than for just 1 set?

But i guess it doesn't really matter, i am starting the new routine monday so it was just something i wanted to clear up.

 

[JDid23]

Haha thanks, i felt special with 2 plates for the first time in my lift =D

I was wondering now, can i bump up instead of 2.5lbs on each side, to 5lb's on each side? I made that 10lb jump because last workout i did 3x5 of 215lb, and i was only suppose to do 1 set. Should i not be able to do a lot more than for just 1 set?

But i guess it doesn't really matter, i am starting the new routine monday so it was just something i wanted to clear up.

if u could do 215 for 3x5, then i think you're fine to bump up to 235x5 next workout, providing that the 225 wasn't too challenging. Also, this is just a suggestion but if i were you, i would drop the chalk and use an over/under grip.

 

[Tblock1]

if u could do 215 for 3x5, then i think you're fine to bump up to 235x5 next workout, providing that the 225 wasn't too challenging. Also, this is just a suggestion but if i were you, i would drop the chalk and use an over/under grip.

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