Fitness Log

[Tblock1]

Hey man in reply to yuor question about the rows i was getting pissed for three reasons

1. i wasnt really feeling them much
2. i was finding it hard to stay bent over and ended up doing more of a yates row
3. i wasnt progressing in strength much

i was actually already thinking of doing the 5 rep sets but that wouldnt fix problem 1&2 the row i feel best in my back is seated cable row. but im thinking of doing reverse grip rows instead. im not sure yet...

the reason for the cycling is i cycle to the gym and back, i dont know what speed i do it at or anything as its real life cycling, not the stationary bike

292 felt kinda hard, i could have got maybe 7 reps with it, im gonna progress at the usual rate from here and im glad i stopped then 11lb jumps every 9 days in deads because i doubt i could go another week with them

Oh that makes sense about the cycling, I thought you were sitting on one of those stationary things and I thought damn that would get so boring for 40 minutes. On rows since you respond well to low rep sets on squats and bench you might want to try it for rows.

 

[ExtraMile]

What I should really learn to do is pendlay rows and those are perfect row low reps, iv heard of people doing as low as 2 reps for their heaviest set. I would most likely do 5 rep sets with them though. Iv tryed them before though and find them very hard...

 

[Tblock1]

Time to update this shit:

Friday 3/13/10

Military press
1x5x115
1x5x125
1x0x160!!! (fuck!)

Split Jerk (1st time doing these)
1x3x135
1x3x155
1x3x175
1x0x205 didn't try it, felt too heavy)
1x3x185 PR
1x2x185

Back to military press
1x3x140 (couldn't manage more after the sj's)

DB shoulder press
2x6x2nd heaviest db in gym
1x5xsame as above

DB rotators
1x10x40's PR (right arm)
1x7x40 left arm (shit couldn't get more with left)

Comments:
Really pissed about military press, I go 150x5, then next week I can't get 155 for one, then I get 155x3, then I can't get 160 for one So I switched right to sj. It was my first time doing these, and they were super fun!!! I think the problem is I've stalled on military press, because I was just at failure at 150x5, I need some sort of progression for military presses. And ideas?

 

[Tblock1]

Sunday 3/14/10

Weight 195.0lbs w/ t-shirt and boxers
2:02 pm

Bench
1x5x140
1x5x160
1x5x200
1x2x240 PR
2x3x205 Close grip
1x8x195 PR for backoff set

Squat
1x5x150
1x5x185
1x5x220
1x2x300 PR
1x5x225
skipped back off set ---time

Row
1x5x120
1x5x140
1x5x160
1x3x200 PR
1x5x180
1x8x160

Dips(too tired, skipped)

BB triceps extensions
1x8x45
1x8x75
1x3x105
1x5x95

BB skullcrushers( to forehead, lying)
3x5x95 PR 1st time doing these)

Alternating hammer curls
1x10x25's
1x5x35's
Rest/pause
1x5x35's

Comments:
Finally squatting 300!!!! But I know I've finally stalled, because on both bench and squat I couldn't have gotten another rep, I failed the 3rd. On squat the 1st rep was fine, then the second I messed up and went atg lol, then the 3rd rep I strained and strained, my head looked like a tomato and my eyes started popping out lol, it started to go up, but then it fell. Last day of bill starr 5x5:

Impressions of Bill starr:

Went great for deallift, military press, and rows, decent to good for squats, and not so good for bench.

 

[Tblock1]

One question: What should I do for a deload this week? Today I'm heading out to do a circuit of running pushups, situps, pullups, etc.

 

[the.gladiator1987]

Time to update this shit:

Friday 3/13/10

Military press
1x5x115
1x5x125
1x0x160!!! (fuck!)

Split Jerk (1st time doing these)
1x3x135
1x3x155
1x3x175
1x0x205 didn't try it, felt too heavy)
1x3x185 PR
1x2x185

Back to military press
1x3x140 (couldn't manage more after the sj's)

DB shoulder press
2x6x2nd heaviest db in gym
1x5xsame as above

DB rotators
1x10x40's PR (right arm)
1x7x40 left arm (shit couldn't get more with left)

Comments:
Really pissed about military press, I go 150x5, then next week I can't get 155 for one, then I get 155x3, then I can't get 160 for one So I switched right to sj. It was my first time doing these, and they were super fun!!! I think the problem is I've stalled on military press, because I was just at failure at 150x5, I need some sort of progression for military presses. And ideas?

Start doing push press! Or seitch to BTN military.

Also, dont go 115, 125, then jump to 160. Spread out the weight more. Either do less weight the first set or less reps the 2nd set. I know you can hit 160 if you got 150x5 and 155x3.

 

[the.gladiator1987]

Sunday 3/14/10

Weight 195.0lbs w/ t-shirt and boxers
2:02 pm

Bench
1x5x140
1x5x160
1x5x200
1x2x240 PR
2x3x205 Close grip
1x8x195 PR for backoff set

Squat
1x5x150
1x5x185
1x5x220
1x2x300 PR
1x5x225
skipped back off set ---time

Row
1x5x120
1x5x140
1x5x160
1x3x200 PR
1x5x180
1x8x160

Dips(too tired, skipped)

BB triceps extensions
1x8x45
1x8x75
1x3x105
1x5x95

BB skullcrushers( to forehead, lying)
3x5x95 PR 91st time doing these)

Alternating hammer curls
1x10x25's
1x5x35's
Rest/pause
1x5x35's

Comments:
Finally squatting 300!!!! But I know I've finally stalled, because on both bench and squat I couldn't have gotten another rep, I failed the 3rd. On squat the 1st rep was fine, then the second I messed up and went atg lol, then the 3rd rep I strained and strained, my head looked like a tomato and my eyes started popping out lol, it started to go up, but then it fell. Last day of bill starr 5x5:

Impressions of Bill starr:

Went great for deallift, military press, and rows, decent to good for squats, and not so good for bench.

And the reason the bench wasnt good was because you messed up the true maxes. Dont let those plug in numbers fool you bro. My buddy does 340x5 on squat but COULD not do 385 i guarantee. I barely got 335x5 and I got 385 up.

Also what are you gonna do now for your routine?

 

[the.gladiator1987]

One question: What should I do for a deload this week? Today I'm heading out to do a circuit of running pushups, situps, pullups, etc.

Do the same workout and either cut the reps down to 2/3, or drop the weight in half and do the same amount of weight.

 

[JDid23]

great workouts dude! you have any ideas for the deload? are you deloading everything or just a few lifts?

 

[Tblock1]

glad: I tried push presses but didn't like them what much. I also tried btn, and it just did not feel good on my shoulders. I really enjoy split jerks, so I think I'm going to try those. Is once a week enough to progress on those?
Yeah I agree about the messed up bench plug in, I was super fast twitch on bench after the smolov jr, I was repping 215 for 3 reps but I could do 255 for one lol. The reason I did 115, then 125, etc, is that i what the template told me to do. actually it told me to do 110 for 5, 125 for 5, then 140 for 5. That's the main thing I don't like about the 5x5, is all the sets before the main set always tire me out.
Sounds good about the deload though.
Jdid: I'm probably going to deload bench, squat, and military press, not deadlift and row though. I'll do half weight. Will one week be enough deload?

Today workout:

I usually only put up weight workouts, and bodyweight or running workouts that are really solid. Today was one such workout:

1/4 mile run: 1:18

40 situps
10 pushups, 9 pushups, 8 pushups, 7 pushups, 6 pushups (40 total)

1/4 mile run 1:37
40 situps
10, 9, 8, 7, 6 pushups (40 total)

1/4 mile run 1:35
40 situps
10,9,8,7,6 pushups (40 total)
1/4 mile run 1:27

Total:
1 mile 5:57
120 situps, 120 pushups

Puked all over after the last lap, I haven't ever done circuit work like this though. It was brutal, and this shouldn't have even been hard. I have a lot of work to do. As for rest, I didn't rest in between the run and situps, but I rested 1 second for each pushups done in the previous set, but I didn't leave pushup position., so I maybe took 2 minutes rest spread out over the pushups.