Destroy:Erase:Improve -- PBs Training Journal

[Protobuilder]

Week 6, Thurs. (workout 2a)

Push Press

5x75, 105, 125
1x145 (WTF??? zero strength tonight)
2 sets of 5x125 (if PRs aren't in the cards, throw in some volume)

Front Squats

warmups
4x125 (+10 PR) (pain in abdomen so stopped . . . )
5x125 (but worked through it)
3 sets at 5x125 (after a 2 hr. break, which included dog walking)

Deads (no go; too fatigued, back still sore from Tues. & from planting 8 trees)

Pullups

8xBW
3x10, 20
5x25 (PR, but I'm lighter than last time too so . . . )
8xBW (chins, backoff)

Skulls

10x75
10x75
7x75

BB curls

10x75
10x75

ZERO strength tonight. Very fatigued and some aches & pains (deload is on the horizon) so dropped deads, did some light arm work, and broke up my front squat sets. I was only going to do 2 sets of front squats but after walking the dogs, figured I could grunt out 3 more sets so finished 'em up. My lower back has serious DOMS tonight from lifting & planting/yard work, so I wasn't up for heavy deads or too much abuse.

 

[BiggT]

Good call on the deload, it is probably time? Are you lifting today

 

[Protobuilder]

Nope. 3 days a week, with cardio intermixed. I'd really hoped to hit my old PRs by next week, then deload and try for new PRs. But I'm still a bit off on rows and squats. I don't know WTF was up with push press last night. I've done 145x5 before so dunno why I couldn't even get one. A combo of poor nutrition plus just wore out.

 

[Protobuilder]

Week 6, Sat. (workout 3)

Squats

5x95, 120, 145
3x165
5x190 (+5) (matched old PR)
10x135 (backoff) (these sets burn up my hams & glutes nicely)
10x115 (backoff)

Inclines

warmups
5 sets of 5x157.5 (PR)
10x115 (backoff)
5x115 (LoL)

Rows

warmups
5 sets of 5x160 (+5 from last wk.)
12x135 (backoff)

Power Shrugs

10x315 (focus on popping the shoulders)
9x315

Still cutting (down 2lbs. this wk. to 166). Matched squat PR so I can be happy going into my deload shortly. Strained something mildly in my rt. oblique on my last rep. Weird. No buldges so I guess its not a hernia. Lol Form wasn't great; reps weren't real smooth or anything and I tilted forward on each rep. Oh well. Hopefully I'll be doing 5 sets of 5 @ 190 pretty soon.

No time (or energy?) for assistance stuff so just did some extra backoffs on incline & rows. I'm feeling good so one more week of training (and a few more PRs), then deload. This time, I won't be so burned out that I need 3 weeks off. LoL Shouldn't have as much trouble getting back to my PRs this next round . . . then I'll pass 'em.

 

[BadboyAl]

I would lessen the load to 4x5 (I did it and it worked great).You really dont need 5 sets 4x5 works great without wearing you out. I also did it on an 8 day routine. 1 day on, 1 day off for a total of 4 different workouts. For Squats and deadlift I would only do 3x5. I also threw in some look good sets (bi's incline flys) Gota look good!!!

Dont do anything fancy. You only 175lbs you need to add mass. your not hitting heavy weights so you not taxing your muscles to much yet. Hit the same muscles 2x every 8 days. thats 4 days between each workout. DO this for about 2 months untill you notice your progress stale. Then switch the routine to 6x3 for about another month.

You will be stronger than you ever were in all lifts. Then start working on 3x8-10 hypertrophy routines. Now you can lift more weight those routines will start to help you.

Also dont be afraid to cheat. Cheating is good as long as you know you are doing it. If your having a hard time at 250lb cable rows. do 2 weeks of cheats( then the next week work on the form at that weight. Trust me your body doesnt really notice the difference. I do 425lb power shrugs (up on toes)for 2x5-8. This helped my normal shrug out tremdeously. I can do a flat footed shrug for 2x6-8 for 365lbs. Untill I started cheating the weight was stuck in the low 300's.

 

[Protobuilder]

Thanks for the input, badboyal.

Week 7, Tues. (workout 1)

Squats

warmups
5 sets of 5x175 (+5 from last wk.) (thought I would die, LoL)
10x135 (backoff)

Incline

5x95, 115, 135
3x150
5x170 (+5 PR)
14x115 (backoff)
8x115 (backoff)

Rows

5x95, 115, 135, 155
5x175 (+5 from last wk.) (5 lbs. from previous PR, but too much body english here)
15x135 (backoff)
8x135 (backoff)

Shrugs

8x315 (goddamn computer!! rt. trap/shoulder is fucked from computer use; when I picked up the BB, I would've bet $$ there was more weight on the rt. side)
8x305 (rt. side still sucking)

GMs

6x95 (actually feels heavy after 5x5 squatting, LoL)
6x95

Knee and groin feeling a bit achy before/after squatting. I think next wk. will be the deload (I mean it this time, LoL).

 

[Protobuilder]

Week 7, Thurs. (workout 2)

Push Press

5x75, 105, 125
3x145 (geesh. this sucks. I'm very shakey & unstable, and have zero "pop" . . . it's basically an awkward bump w/ a slow press . . . guess I need to go light & work on the movement)
5x135 (+5 lockouts)
20x45 (burnout)

Front squats

warmups
4x130 (+5 from last week)
130x1/2/3/1/2/3/1/2/3 (18-rep ladder; thanks wildboarman, whoever you are, LoL . . . wanted to have some gas in the tank for deads since i didn't do 'em last week; plus I just wanted to play w/ the ladder loading scheme and I'm gonna' deload next week so figured I could fuck off a bit)

Pullups

5xBW, 10, 25
2x30 (PR I guess, but I'm lighter now)
8xBW (backoff)

Deads ss/ Skullcrushers

5x135 // 12x75
5x185 // 12x75 (my tris are shrinking so need a little work; they swell up quick)
5x225
5x260 (thank god; 10 away from matching old PR so I'm on track)
20x135 (clean pull/DL bastardization to burn de' fat baby!)
10x135 (snatch grip pulls to put me hammies & traps to sleep for the night)

 

[nelmsjer]

Are you still cutting? What is your goal? Are you carb cycling?

Details, man.

 

[Protobuilder]

Thanks for dropping by Nelmsjer. Details: 5'11, 164-ish (cutting) & roughly 14% BF. Cutting by reducing cals (but not around workout times) and bumping up protein at the expense of carbs. I dont seem to need tons of carbs to function well. I was shooting for 10% but am considering giving it up b/c 164 feels very scrawny.

Week 7, Sat. (workout 3)

Incline

warmups
5 sets of 5x160 (+5 PR)
11x115 (backoff)
8x115 (backoff)

Rows

warmups
5 sets of 5x165 (+5)
12x135 (backoff)
9x135 (backoff)

PM

Squats

warmups
2/1 x 185 (gah, not even a triple? geesh)
3/2/1/1 x 175
3/2/3 x 165
8x135 (backoff)
6x135 (backoff)

--Was supposed to shoot for 5x195 PR but it just wasn't in the tank. I could tell right away. Warmups felt heavy, rt. knee has some tendonitis, and I was lethargic. So, upped the volume, heading into deload next week. I'd better supercompensate from this crap. Lol

Skullcrushers (supersetted w/ squats)

8x75, 85, 85, 85
5x85

Power Shrugs

warmups
2 sets of 10x315 (rt. trap still tight & ROM wasn't great here)

Behind-the-Neck Push Press (new exercise . . . getting the form down)

10x45
8x75
5x95
5x95 (military style)
9x95 (BTN)

--Way easier than military style push press . . . easier on the shoulders (more trap), easier to get that "pop," and no jacking around w/ balance on the collar bone, elbow rotation, etc. I'll keep practicing military style, but the BTN is something I'll definitely pay attention to in the future.

 

[Protobuilder]

Thought I'd mention that I got my copy of Dreschler's Weightlifting Encyclopedia today. Very cool so far. It's just a matter of time until I injure myself attempting a power snatch. LoL