Djeclipse's 3 x 8 journal....

[djeclipse]

Yesterday was a decent workout, I was ab;e to get a squat video of myself and I see I ahve some issues.

I posted the vid here

http://www.elitefitness.com/forum/showthread.php?t=494913

I need some help with form.

I'll post my reps etc. as usual on monday.

 

[djeclipse]

Finally got a chance to post up fridays W/O. Thanks to all that replied to my squat vid thread.

Week 1 Day 3 (fri)

I decided to do ramping weights with the 3rd set being 6x mondays final 8 rep set, followed by an 11 rep back off (figured why not use an odd number for once, lol).

I have to say that my conditioning sucks as those 11 reppers, (especially for the squats) left me out of breath and tired. I can't imagine doing 20 rep squats of even light weight, it's so exhausting.

My lower back is still bothering me, after doing each set of rows it would hurt when standing up. I'm not sure what to do.

Squat
95 x 8
145 x 8
200 x 6
145 x 11

Bench
85 x 8
135 x 8
180 x 6
135 x 11

Rows
80 x 8
120 x 8
160 x 6
120 x 11

Dips
25 x 9
25 x 9
25 x 9

Seated tri extension
70 x 8
70 x 8
70 x 8

barbell curl, strict form
75 x 7
75 x 7
75 x 7

 

[Mercere]

I'm very interested in how this goes. Do you calculate your total tonnage or do you go by feel?

 

[djeclipse]

I'm very interested in how this goes. Do you calculate your total tonnage or do you go by feel?

I simply took my 8 rep maxes, plugged them into madcows intermediate 5x5 spread sheet and used sets 1, 3 and 5 weights. The set of 6 and 11 on friday I just threw in there, I didn't calculate tonage or anything.

I know it's less then the 5x5 as I did do some initial calculations before starting.

 

[djeclipse]

I forgot my journal at home yesterday so I am just getting this up today.

Week 2 Day 1

I was 175.0 on the scale today. I took some pics the other day I have to upload them. I am looking better up top but I still have that gut.

I feel skinny at this BW and think I may need to drop to 170 in order to get rid of the gut completely. I really don't want to go lower then that though. I have lost some size on my arms and probably the rest of me form the cutting.

Squats felt much better today, as usual my back is still a pain but not that bad. I think I lost some strength in my legs as 200 x 8 felt heavy.

Bench went fine, felt much better then week 1, same with rows.

Squat
100 x 8
150 x 8
200 x 8

Bench
90 x 8
135 x 8
180 x 8

Rows
85 x 8
120 x 8
160 x 8

Hypers
20 x 15
20 x 15
20 x 15

sit ups
30 x 16
30 x 16
30 x 16

grip
70 x 7
70 x 7
70 x 7

I am looking forward to trying cleans agian today as it's a new lift.I'm not sure what weight to use though as last weeks 145 x 5 felt easy.

 

[mm107]

How is the 3x8 scheme working for you? Easy still?

Im gonna come off the 5x5 for about 1 month, and jump right back on it when im done, but when im done is when i platue so it could be some time.

Thanks for loggin the new idea.

 

[djeclipse]

How is the 3x8 scheme working for you? Easy still?

Im gonna come off the 5x5 for about 1 month, and jump right back on it when im done, but when im done is when i platue so it could be some time.

Thanks for loggin the new idea.

I am starting to enjoy the 3 x 8 scheme. I am able to get through my work outs pretty fast and those 8 reppers are a good chang form the 5x5. I am only in week 2 so they're not super easy but I am able to get all my reps in (as I should be).

We'll see how it goes by week 4 and if I will be able to make PR's in the 8 rep range. I assume the conditioning with the 8 reppers will really help me when I go back to the 5x5.

 

[djeclipse]

Week 2 day 2 (wed)

BW = 175.0 this morning.

I only did 2 sets of squats today as I got to the gym late, I may stick with just the 2 sets for wed for the rest of the journal.

OHP went well, got all reps.

I have a video of my cleans, I think they need help, the thread is here.

http://www.elitefitness.com/forum/showthread.php?t=495902



Squat
100 x 8
150 x 8

Military Press Standing
70 x 8
100 x 8
115 x 8

Cleans
95 x 5
115 x 5
135 x 5
155 x 5

Chins
7.5 x 5
7.5 x 5
7.5 x 5

Needsize abs
10 x 5
10 x 5
10 x 5
10 x 5

 

[mm107]

nice work bro, is needsize abs the 45lb plate negative hold for 5s?

if not could ya ellaborate?

Nice work bro, ull get the form trust me!

i gotta start doing them =]

 

[djeclipse]

nice work bro, is needsize abs the 45lb plate negative hold for 5s?

if not could ya ellaborate?

Nice work bro, ull get the form trust me!

i gotta start doing them =]

needsize abs are decline sit ups, hold your body parallel to the floor 5 seconds (then I go down and come back up), that is one rep.

I was using a 10lb dumbell on my chest and a stop watch to count for me.