lavi's lifting log

[lavi]

I was planning to post up when I was all done and get some input on it from the cow afterwards but im seeing i may need some help along the way as well

Routine is like so:
Friday – Heavy Day
Squat – 5 sets of 5 to 5rm
Bench – 5 sets of 5 to 5rm
BB rows – 5 sets of 5 to 5rm

Sunday – Light Day
Squat – 4 sets of 5
Military press – 4 sets of 5 to 5rm
Zerchers off pins alternated with Deadlifts – 4 sets of 3 to 3rm
face pulls – 3x10
1 set of unweighted pullups to make me feel better about myself

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
BB rows – 4 sets of 5, 1 triple, back-off
Abs – 3x10

- triples are 5-10lbs heavier than 5rm weight. deload every 5th week

 

[lavi]

week 1 day 1

squat:
105x5
145x5
185x5
225x5
265x1.5

bench:
100x5
125x5
150x5
175x5
200x2.5

bb row
45x8
95x5
125x5
155x5
185x2

2x1min hammy stretch in sldl position with 20lb dbs
external rotations 2x15lbsx8rep

today was pretty weak. I used 5rms from about 3-4 months ago. didnt quite get them today. I'm thinking squats ill do 245, bench 195, and rows 175 for triples on tuesday and aim for 5rms with those next friday?

 

[lavi]

Re: week 1 day 2

todays workout:

light squat:
85x5
125x5
165x5
165x5

mil press:
45x6
55x5
70x5
85x5
100x5
115x2.5
I actually thought id fail on the 100lb set but apparently not lol. added in the last set with 115.

zerchers off pins slightly below dl height:
135x3
165x3
195x3
225x3
245x1
Never done these before. These were much more intense of an exercise than I thought theyd be. Hopefully itll be alright. I need thicker towels, my forearms/elbows hurt .

couldnt find a good way to do facepulls at my gym. the cable row machine isnt adjustable and is set really really low. i dont have a weight belt, so i went with pulldowns.
pulldowns thumb dist from smooth, big bar:
140x10,10,10

hammy stretch sldl position 25lb dbs 3x1min - no reason to add more weight anymore.

 

[lavi]

todays workout:

squat:
85x5
125x5
165x5
205x5
255x3
165x8

bench:
95x5
135x5
170x5
195x3
135x8

bb row
95x5
115x5
135x5
155x5
175x3
135x8

the ramping up was a bit off on the bench and rows.

standing cable crunches braced on pulldown thing
80x6,8,9 - first time doing em

SLDL hammy stretch with dbs 20x1min,1min 30x1min

 

[lavi]

todays workout:

squat:
95x5
135x5
175x5 - on 2 reps of these i was really sitting back and it was awesome . ive learned that need to focus on sitting back and staying on my heels. ill do that on sunday.
215x5
255x5

bench:
95x5
120x5
145x5
170x5
195x4,2
spotter helped early on the 4th rep. i was having sometrouble and might not have got the 5th rep though. anyway, I waited 1-2 min and did 2 more reps very easily. from now on if my workout buddy doesnt show up i should only bench in the power rack.

bb rows
95x5
115x5
135x5
155x5
175x5
these were really easy.

db ext rotations
20x8,7

SLDL hammy stretch
25lb dbs, 3setsx1min

 

[lavi]

week 2 day 2

todays workout:

light squats:
95x5
135x5
175x5,5

mil press:
55x5
70x5
85x5
100x5
115x2.5 - poo, same as last week

deads:
135x5
225x3
260x3
310x3
360x3
410x2 - the second rep was fucking ugly. my back feels fine though. ive done 405x3 and 420x1 a few months back so i was expecting to get all three reps.

pulldowns
150x10,8,8

skipped hammy stretch

 

[lavi]

Re: week 2 day 3

squats:
95x5
135x5
175x5
215x0 - weaksauce back

bench
95x5
120x5
145x5
170x5
200x3
145x8
the 200 actually seemed easier than the 170 - maybe cause im forced into an efficient groove, or maybe because i dont try enough on the 170.

bb row
95x5
done, weaksauce


standing cable crunches
80x8,8,7