Little Boy to Large Man (Log)

[coreygb]

Workout 2, 6.29.11

Squat
135x5
165x5
205x5
205x5

Press
70x5
80x5
95x5
110x5

Deadlift
135x5
190x5
230x5
270x5
305x5

Simple enough. Its good to be back on a structured routine.

 

[coreygb]

Workout 3 - Friday, 7.1.11

Squat
135x5
165x5
200x5
230x5
270x3
200x8

Bench
85x5
110x5
135x5
150x5
170x5

Row
75x5
95x5
110x5
135x5
155x3
110x8

Dips
0x5
0x6
0x7

DB Curls
40 - 8
40 - 5
35 - 10

Triceps are pretty sore after last nights workout. It was definitely the dips. I wasn't sure what variation of curls to do, so I just did the ole standard standing curls with DB's. If anyone has a different suggestion then I'd be glad to hear it; I'm not a curling expert. Also, I'm continuing to add 5 lbs to my bench each workout (like in the pervious program) rather than 5 lbs per week like the current program says. I'll do this until I get around 200x5. This is how I'm planning to catch up my arms to everything else.

 

[coreygb]

Mon
Squat 5x5 (Heavy)
Bench 5x5
Row 5x5
Assistance:
Pullups 3 sets

Wed
Squat 5x5 (Light)
Press 5x5
Deadlift 5x5
No assistance

Fri
Squat 4x5 (Moderate) 1x3 (Heavy) 1x8 (Light)
Bench 4x5 (Moderate) 1x3 (Heavy) 1x8 (Light)
Row 4x5 (Moderate) 1x3 (Heavy) 1x8 (Light)
Assistance:
Weighted dips - 3x8
Curls - 3x8

Hey guys, I need some advice. This may sound like a dumb question, but do you think I should do chin ups instead of curls on fridays? I know chin ups are generally more effective, but I just don't know if it'd be too much.

 

[lweaver]

Damn straight you should go with chin-ups. Not only do you get the benefit of the back working, but you also get maximal loading of the biceps, which I assume you were trying to accomplish with the curls I say go for it, just make sure you have a big meal before taking on the volume.

 

[coreygb]

Thanks a lot for responding. Like I said, I know are chins are superior to curls, but since I'm doing rows/pullups on Monday, deads on wednesday, and more rows on friday, I thought maybe chins would be too taxing after friday's rows. I may just give it a shot and see how it feels.

 

[coreygb]

Workout 4 - 7.4.11

Squat
135x5
165x5
205x5
230x5
270x5

Bench
85x5
105x5
125x5
145x5
175x5

Row
115x5
135x5
145x5
155x5

Pullups
0x7
0x5
0x4

Great day in the gym. I decided to start doing full ROM for my pullups. Although my numbers are pretty bad, I can definitely feel the difference the switch has made. Gotta love those shirtless, hot summer nights with the dusty power rack out in the garage.

 

[coreygb]

Workout 5, 7.6.11

Squat
135x5
165x5
210x5
210x5

Press
70x5
80x5
95x5
115x5

Deadlift
135x5
190x5
230x5
277x5
315x5

315x5 deadlift came up easier than I expected. I predict I'll easily break my previous deadlift and press PR's soon. I think my press PR is 120 or 125x5, and my deadlift PR is 330x5, so we'll see in the next couple of weeks.

 

[coreygb]

Workout 6 - Friday, 7.8.11

Squat
135x5
165x5
205x5
230x5
275x3
205x8

Bench
85x5
110x5
135x5
165x5
180x5

Row
75x5
95x5
110x5
135x5
160x3
135x8

Dips
0x1
0x1
0x1

Chins
0x8
0x5
0x4

I had a weird tingle in my left hand after each rep on dips. I think it may have just been my dip bars. Anyway, it felt weird and I couldn't do them. Other than that, great workout.

 

[lweaver]

Was your chin tucked when you did the dips?

 

[coreygb]

Was your chin tucked when you did the dips?

To be honest I can't really remember. I think it may have been tucked down. Why do you ask?

 

[coreygb]

Workout 4- Monday, 7.11.11

Squat
135x5
165x5
205x5
230x5
275x5

Bench
85x5
105x5
135x5
150x5
185x5

Row
115x5
135x5
145x5
160x5 (PR)

Pullups
0x8
0x5
0x5

Solid workout. I'm approaching my previous bench PR of 190x5. It will be shattered.

 

[JDid23]

great work bro! keep it up

 

[coreygb]

Thanks a a lot, man.

Workout 8, 7.13.11

Squat
135x5
165x5
215x5
215x5

Press
70x5
80x5
95x5
120x5

Deadlift
135x5
190x5
230x5
275x5
320x5

I'm feeling stronger all around. I'm really excited about upcoming workouts.

 

[coreygb]

Saturday, 7.16.11

Squat
135x5
165x5
205x5
230x5
280x3
205x8

Bench
85x5
110x5
135x5
165x5
185x5 (Tied current 5 rep max)

Row
75x5
95x5
110x5
135x5
165x3 (PR)
140x8

Dips
0x8 (PR)
0x8
0x6

Chins
0x8
0x5
0x4


Great workout - especially for not getting started until after 2am. I met a guy in the gym who was the first person I've ever seen in real life that knows what he is doing. He can squat 800+ and bench 500+. Pretty cool.

 

[coreygb]

Monday, 7.18.11

Squat
135x5
165x5
205x5
230x5
280x5

Bench
85x5
105x5
135x5
155x5
190x5(PR)

Row
135x5
145x5
155x5
165x5 (PR)

Pullups
0x8
0x5
0x5

Beating my old bench PR of 190x2 wasn't too hard. However, my arm still kinda hurt as I would approach the top of each rep. I'm gonna try widening my grip to take some pressure off the triceps. If that doesn't help, then I'll just only do dips for a while. They don't bother my arm at all.

Here's what I look like now:

Pictures by corey_gbl - Photobucket

There are some older pics on there for comparison. Hopefully the link works!

 

[johnnyrockit8665]

Monday, 7.18.11

Squat
135x5
165x5
205x5
230x5
280x5

Bench
85x5
105x5
135x5
155x5
190x5(PR)

Row
135x5
145x5
155x5
165x5 (PR)

Pullups
0x8
0x5
0x5

Beating my old bench PR of 190x2 wasn't too hard. However, my arm still kinda hurt as I would approach the top of each rep. I'm gonna try widening my grip to take some pressure off the triceps. If that doesn't help, then I'll just only do dips for a while. They don't bother my arm at all.

Here's what I look like now:

Pictures by corey_gbl - Photobucket

There are some older pics on there for comparison. Hopefully the link works!

Just checkin out your log bro! looks like your making some good progress. Careful with that shoulder you dont want an injury to slow you down now. Believe me shoulder injuries suck. Keep killin it bro!

 

[coreygb]

Well it's actually a tricep injury, but yeah, I know what you mean. It's really put a damper on my arm size and strength. The only time it bothers me at all is when I lock out a bench press. But thanks a lot for checking out my log. I appreciate the encouragement. I honestly don't know if I would have stuck with it this long if it weren't for the fine people on this board, haha.

 

[johnnyrockit8665]

Well it's actually a tricep injury, but yeah, I know what you mean. It's really put a damper on my arm size and strength. The only time it bothers me at all is when I lock out a bench press. But thanks a lot for checking out my log. I appreciate the encouragement. I honestly don't know if I would have stuck with it this long if it weren't for the fine people on this board, haha.

Shoulder, tricep same thing lol sorry I missed that

I know what you mean I keep a journal on here too helps keep me motivated check it out if u got some time.....

 

[firetruck]

U have made some good progress bro,and showing real dedication keep it up

 

[coreygb]

Thanks dude. I'm trying!

7.20.11

Squat
135x5
165x5
220x5
220x5

Press
70x5
80x5
95x5
125x5 (PR)

Deadlift
135x5
190x5
230x5
275x5
325x5

New overhead press PR. Wasn't extremely hard. Next week I'll tie my current deadlift PR of 330x5. I'm very confident I'll break it in two weeks.

 

[johnnyrockit8665]

Thanks dude. I'm trying!

7.20.11

Squat
135x5
165x5
220x5
220x5

Press
70x5
80x5
95x5
125x5 (PR)

Deadlift
135x5
190x5
230x5
275x5
325x5

New overhead press PR. Wasn't extremely hard. Next week I'll tie my current deadlift PR of 330x5. I'm very confident I'll break it in two weeks.

Congrats on breaking the PRs and good luck with that dead lift! That 5x5 seems to be treating you well! have a good day bro....

 

[JDid23]

great progress pics dude... your back is way more muscular than before.. keep up the good work

 

[coreygb]

Friday, 7.22.11

Squat
135x5
165x5
210x5
230x5
285x3
210x8

Bench
85x5
110x5
135x5
155x5
195x3 (3 rep PR)
135x8

Row
135x5
145x5
155x5
170x3 (PR)
140x8

Dips
0x10 (PR)
0x8
0x6

Chins
0x8
0x5
0x4

Great workout. I felt strong on the 195 bench. Dips are getting better. However, I can't seem to get past 8 chinups. Maybe it's because I'm gaining a bit of weight each week.

 

[JDid23]

great work on the bench.

for chins, it would make sense that weight gain is holding you back. you could always do some lower rep weighted chins if you feel you really hit a plateau at 8... maybe something like 3-4 sets with 10-15 pounds for 2-4 reps on each set... a while back when my shoulder wasn't bad and my chins were much better, i did weighted chins with low reps up to 25 lbs and it drastically increased the amount of chinups i could do at a similar BW.

 

[coreygb]

great work on the bench.

for chins, it would make sense that weight gain is holding you back. you could always do some lower rep weighted chins if you feel you really hit a plateau at 8... maybe something like 3-4 sets with 10-15 pounds for 2-4 reps on each set... a while back when my shoulder wasn't bad and my chins were much better, i did weighted chins with low reps up to 25 lbs and it drastically increased the amount of chinups i could do at a similar BW.

That sounds like a fine idea. I'll give that a shot next week. Thanks for the suggestion man.

 

[coreygb]

7.25.11

Squat
135x5
165x5
205x5
235x5
285x5

Bench
85x5
105x5
135x5
160x5
195x5(PR)

Row
135x5
145x5
155x5
170x5 (PR)

Pullups
0x8
0x3
0x4

Rushed a bit on the pullups. 195x5 bench was quite difficult, but I didn't really come close to failing.

 

[johnnyrockit8665]

Lookin really good bro! Breaking PR's left and right That tricep must be feeling better Keep pushin hard bro you will get the results your looking for.

 

[coreygb]

Yeah, the tricep hasn't been any trouble lately. Thanks a lot, man.

7.27.11

Squat
135x5
165x5
225x5
225x5

Press
70x5
80x5
95x5
130x5 (PR)

Deadlift
135x5
190x5
230x5
275x5
330x5 (tied current PR)

330x5 deadlift felt quite a bit easier this time around, so I'm excited about 335x5 next week. The overhead press PR was hard on the last rep, but I think I've got it in me to keep going up in weight. I just want to overhead press a couple of 45's so bad, haha.

 

[_cato_]

Regarding the chins/pullups:

You should also take into account that you're doing them after you're also doing rows, which are using many of the same muscles, and you're pushing hard rows (going for PRs etc) since its a main movement for you. This is why most people stick chins/pullups on the Wednesday workout when doing this routine (not to say that you necessarily need to do that, just something to think about).

This is also probably the reason why your subsequent sets decrease by quite a few reps. You're probably pretty gassed by the time you get to the pullups/chinups. So I wouldn't be too discouraged by it. You're lats are obviously getting stronger, given that you're PRing on your rows.

All that said, jdid's suggestion is a good one. Some people have a hard time progressing on pullups/chinups by adding reps, while they can add weight at a good pace.

 

[coreygb]

Regarding the chins/pullups:

You should also take into account that you're doing them after you're also doing rows, which are using many of the same muscles, and you're pushing hard rows (going for PRs etc) since its a main movement for you. This is why most people stick chins/pullups on the Wednesday workout when doing this routine (not to say that you necessarily need to do that, just something to think about).

This is also probably the reason why your subsequent sets decrease by quite a few reps. You're probably pretty gassed by the time you get to the pullups/chinups. So I wouldn't be too discouraged by it. You're lats are obviously getting stronger, given that you're PRing on your rows.

All that said, jdid's suggestion is a good one. Some people have a hard time progressing on pullups/chinups by adding reps, while they can add weight at a good pace.

Yeah, I originally wanted to do pullups on wednesday after deadlifts, but after my last set of deadlifts, I'm absolutely gassed. I really don't have the energy to do them. I'll be trying the lower rep + weight method and see where that gets me. Thanks a lot for the input, man!

 

[coreygb]

Friday, 7.29.11

Squat
135x5
165x5
215x5
230x5
290x3
215x8

Bench
85x5
110x5
140x5
155x5
200x3 (3 rep PR)
140x8

Row
135x5
145x5
155x5
175x3 (PR)
145x8

Dips
0x11 (PR)
0x8
0x7

Chins
0

Awesome workout today. I FINALLY benched 200 for the first time ever. I ended up not doing chins today. I think I'm going to move them to wednesdays. Also gonna add weight to my dips now.

 

[johnnyrockit8665]

Lookin good as always bro! Keep killing those PR's

 

[coreygb]

Thanks dude.

8.1.11

Squat
135x5
165x5
205x5
240x5
290x5

Bench
85x5
105x5
135x5
165x5
200x5(PR)

Row
135x5
145x5
155x5
175x5 (PR)

Pullups
10x6
10x4
10x3

200x5 bench felt great. I added 10lbs to my pullups. 290x5 squat wasn't all that bad, so I think I'll definitely break my current PR of 305x5 in the next few weeks.

 

[coreygb]

8.5.11

Squat
135x5
165x5
230x5
230x5

Press
70x5
80x5
95x5
135x5 (PR)

Deadlift
135x5
190x5
230x5
275x5
335x5 (PR)


135lb press was harder than the 335lb deadlift. Regardless, both sets were killed. Thank you and goodnight.

 

[coreygb]

8.6.11

Squat
135x5
165x5
215x5
230x5
295x3
215x8

Bench
85x5
110x5
140x5
155x5
205x3 (3 rep PR)
145x8

Row
135x5
145x5
155x5
180x3 (PR)
150x8

BB Curls
65x10
70x10
75x10

Well I ended up having to work out on a saturday which means I won't get a long rest for the weekend before Monday's workout. Because of this, I didn't want to overdo it with dips since I'll be benching again monday. Went with the ole curls. Solid workout. 295x5 squat feels much easier now than it was the first time I reached that weight a month or 2 ago. 205x3 bench was really hard. I had a bad set up, I think. Hopefully I'll get it for 5 on monday.

 

[Foxxxy]

The weight just keeps inching up everytime i peek in on this thread. Your doing a good job man. Keep it up. Youll hit 300 lbs on the bench before you know it.

 

[JDid23]

i like seeing the PRs bro. kill that shit

 

[johnnyrockit8665]

i like seeing the PRs bro. kill that shit

I have to second that !!! looking good brother! Rock On!

 

[stevesmi]

your progress is excellent. keep it up.

 

[coreygb]

8.9.11

Squat
135x5
170x5
215x5
240x5
295x5

Bench
85x5
110x5
145x5
170x5
205x5(PR)

Row
135x5
145x5
155x5
165x5
180x5 (PR)

Pullups
0x9
0x6
0x4


First of all, thanks a lot for all the kind words and input. I greatly appreciate it. I haven't had Internet access for a few days, so thats why I haven't updated. Deadlift and OH Press are today! Yeeeeah!

Also, I've decided I'm going to cut once my squat, deadlift, and bench stall. They are all at about the same point of difficulty. I'd really like to bench 225x5 before cutting, but we'll see. I wish I had started with a lower body fat. It's really just all in my gut/love handles. I'm at about 197 lbs right now. That's pretty heavy when you are 5'5". Does this sound like a bad idea? Since beginning this log I've gained nearly 30 pounds.

 

[JDid23]

it's a fine idea. goals change as you continue to workout. ExtraMile lost a shit ton of weight, and now his strength is better than it was before. I'd shoot him a PM.

how's your diet right now?

 

[coreygb]

Yeah I sent him one not too long ago. He had some useful and encouraging advice. Let's see, my diet isn't bad at all. People consider me a very healthy eater although its not hard to make an average joe think that. Here's an example of what I might eat:

Note: School starts in a few days, and I have morning classes. I will be waking up at about 6:30. But currently my schedule is -

Breakfast (12:00pm)
- 2 servings of oats made with milk
- 1 scoop of whey with milk
- Banana or apples

Lunch (3:30-4:30pm)
- 2 chicken sandwhiches (breasts on whole wheat bread)
- Milk to drink

Dinner (7:30-8:30pm)
- 8-10oz steak
- Sweet potatoe
- Veggies
- Milk
- Here I may have a roll/some bread if its at a sit down restaurant. This is the worst thing I eat. I don't go overboard though.

Post Workout (Midnight)
- 2 Chicken breasts
- Brown Rice (at least 2 servings worth)
- Banana
- 1 Scoop of whey in milk



That's pretty much what I eat every day. Another common lunch meal is 6 eggs made with olive oil with 2 pieces of ezekiel raisen toast. Of course I may snack on some nuts or fruit between these meals.

 

[coreygb]

8.11.11

Squat
150x5
185x5
220x5
220x5

Press
85x5
105x5
120x5
140x3 (3 rep PR. Missed last 2 reps)

Deadlift
135x5
215x5
260x5
300x5
340x5 (PR)

So I upped my beginning sets in weight a little bit because they were too low according to the Madcow spreadsheet, and I'd like to follow that closely. This made OH press much harder which was good because I didn't really feel like I was getting a workout before. I think deadlift will be the last thing to stall. I've got quite a bit more lift in me on those, I think.

 

[coreygb]

I had the worst workout ever tonight. It was so hot in the garage (didn't go to the actual gym), and I just wasn't in the right frame of mind.

Worked up to 300x3 squat.

Worked up to 210x1 and 140x11 bench.

Starting Monday, I'm cutting.

 

[johnnyrockit8665]

Everyone has days like this just suck it up and hit it hard again next time!

 

[coreygb]

Yeah man, and that's exactly what I did!

8.15.11

Squat
150x5
190x5
225x5
265x5
300x5

Bench
105x5
135x5
160x5
185x5
210x5(PR)

Row
135x5
145x5
155x5
165x5
185x5 (PR)

Pullups (1 min rest)
0x9
0x4
0x4

First day of cut. Manned up and killed the 210 bench which I was only able to rep once last week. I hope I have the energy in the upcoming weeks to break my 305x5 squat PR.

 

[coreygb]

--

 

[coreygb]

8.17.11

Squat
150x5
185x5
225x5
225x5

Press
85x5
105x5
120x5
140x5 (PR)

Deadlift
135x5
215x5
260x5
300x5
345x5 (PR)


I was really surprised that I was able to put up 140x5 in OH press. Last workout I got 140x3. Killed the deadlift. Really felt it in my glutes on the last rep. Overall a great workout, and I'm glad my performance didn't suffer since I've started a low carb cutting diet.

 

[coreygb]

8.20.11

Squat
150x5
190x5
225x5
265x5
305x3
225x8

Bench
105x5
135x5
160x5
185x5
215x3 (3 rep PR)
160x8

Row
135x5
145x5
155x5
165x5
190x3 (PR)
140x8

Dips
0x10
0x7
0x5

BB Curls
75x10
80x8
80x6


Best workout in a long time. My arms are pretty sore. Strength is staying up, so that's awesome.

 

[JDid23]

killed it bro. good shit.

 

[coreygb]

Squat
150x5
190x5
225x5
265x5
305x5 (tied PR!)

Bench
105x5
135x5
160x5
185x5
215x1(1 rep PR)

So I only got 1 rep insead of 5 on bench. I know I'm strong enough to get 5 reps considering I fairly easily got 3 just 2 days ago. I think I was fatigued due to not having a long weekend of rest (had to workout saturday instead of friday) and maybe the really low carbs had something to do with it. Either way, I'll get it next time. My arms were incredibly achey after doing 215x1. I took that as my body telling me no more arm work. So, I didn't do rows or pullups. I'll hit the pullups on my next workout.

 

[coreygb]

8.24.11

Squat
150x5
185x5
230x5
230x5

Press
85x5
105x5
120x5
145x4 (4 rep PR)

Deadlift
135x5
215x5
260x5
300x5
350x5 (PR)

I was expecting to miss at least one rep on OH press. I'm proud that I got that much though. 350x5 deadlift wasn't the easiest thing in the world, but I've had harder deadlift sets.

My diet has been pretty spot on, and I'll be weighing myself this friday.

 

[coreygb]

8.26.11

This wasn't the greatest workout because my triceps were hurting again. Maybe its the low carbs or something because they aren't injured or anything.

Did some lightish squats.
Worked up to 265x5

Bench
Worked up to 215x3

BB Curls
75x10
80x10
80x7

20 min light cardio.

 

[coreygb]

Changing up the training a bit.

8.29.11

Squat
Warmups
205x5
230x5
260x8

Leg Press
270x12
360x12
360x12

Leg Curl
80x10
80x10
80x10

Seated Calf Raise
50x20
50x20
50x20
50x20

The weekend carb up was awesome and much needed. I enjoyed this workout with the exception of seated calf raises, which is the most painful exercise I've ever done. It kills my feet, and the pad that rests atop my legs/above my knees isn't very soft. Anyway, yesterday was the first time I've ever walked funny leaving the gym since my first few squat sessions. I'm enjoying changing it up a bit. My body is so used to 5 reps that anything more than that feels strange, but in a good way.

 

[johnnyrockit8665]

Whats up Corey lookin good my brotha!

 

[coreygb]

Thanks dude!

8.31.11

Bench
Warmup
135x5
155x5
175x10

Flat DB Bench
45x10
55x10
60x10

BB Row
155x12
155x12
155x8

DB Pullover
40x10
50x10
55x10


It was my first time doing DB bench and pullovers, so I really had no idea where to start as far as weight goes. I got comfortable with them pretty quick. It was a hell of a workout, but I don't think it'll be a problem beating those weights next time.

Energy felt fine. I got quite a pump in my tris during DB bench.

 

[coreygb]

9.2.11

Deadlift
Warmup
240x5
275x5
315x5

20 min cardio

I had a really long day, and I was lucky to even get in the gym and get this much done. I was supposed to shoot for 5+ on the 315 set, but I just couldn't get more than five. It wasn't a matter of strength -- the first rep was easy. I just didn't have the energy to keep going.

Morning weigh in: 191.2

 

[coreygb]

9.5.11

Press
Warmup
95x5
105x5
125x6

Chins
10
8
5

Dips
11
9
8

BB Curl
80x10
80x7
80x5

20 Min cardio

Disappointed with 125x6 press. I really thought I'd get more than that considering I recently got 140x5. Decent workout.

 

[StevenM23]

Just seen all your PRs doing the 5x5!! Awesome bro and u got more muscular for sure! Motivation To me because I just started program today!!

 

[coreygb]

Ha, thanks man. I'm glad I could motivate you. I understand some peoples' complaints about 5x5 routines, but I think its great. Consistency and food will work wonders on a routine like that. Good luck!

 

[coreygb]

Squat
Warmup
215x3
245x3
275x7

Leg Press
480x7 (accident)
360x12
360x12

Leg Curl
80x11
80x11
80x11

Standing Calf Raise (Machine)
60x20
60x20
60x20
60x20

20 Min Cardio

It saddens me that 275 is quite a heavy squat for me now. I really hope my strength doesn't dip TOO much lower. I acceidentally had 480 on the leg press for my first set. I am an idiot. Great workout though. My legs are shot.

 

[ExtraMile]

You went from 265x8 to 275x7 in 9 days? Sounds like your strength isn't suffering much at all...

 

[coreygb]

Ha, yeah you're right. I think it's mostly mental. When I think "ok, I have to get 265 for over ten reps", I kinda freak out, but when I think "I gotta get 275 for only about 6-8 reps", I can do it. I would probably suck so bad at 20 rep squats for this reason.

 

[ExtraMile]

The change in your training from doing only 5 rep sets to repping a weight out, combined with the cardio and weight loss should help you get better at doing higher reps.

Its like when powerlifters train squats and deads for max singles for so long, then they go to do a 3 or 5 rep set and its a ball buster just exerting themselves for that much time in one set because they aren't used to it.

 

[lweaver]

I think in the case of powerlifters the 3-5 rep range is more difficult due to the fact that moving a large percentage of a hefty 1RM is more taxing on the nervous system than when we move our 3-5 rep range weights (light weight).

 

[ExtraMile]

I think in the case of powerlifters the 3-5 rep range is more difficult due to the fact that moving a large percentage of a hefty 1RM is more taxing on the nervous system than when we move our 3-5 rep range weights (light weight).

I don't get what you mean...

why would you use light weight for a 3-5 rep set? The only instances I can think of are warm ups, active recovery and dynamic effort

anyone who does a heavy 3 rep set will be using a large percentage of the 3 rep max (maybe 90% or so)

90% x 3 when 100% = 500lbs should be about as taxing as doing 90% x 3 when 100% = 300lbs, both are doing 90% of their maximum effort...

Higher weights are just more taxing on tendons, joints and CNS...

 

[coreygb]

9.12.11

Bench
45x438
135x5
145x3
165x3
185x10

BB Row
155x12
155x12
155x8

Chins
0x10
5x5
0x5

I was supposed to do some DB bench and pullovers, but I ended up getting sick after rows and taking a break. I tried some chins with my workout partner since that was what he was doing. I got through them. I think the nausea was maybe from me having a cold or something over the weekend...? This hasn't happened since my first workouts ever. Don't know what it could have been.

 

[JDid23]

shit bro you're getting fucking strong. keep it up!

 

[coreygb]

Ha, thanks dude.

9.17.11

Deadlift
255x3
295x3
330x7 (PR?)

BB Press
100x3
115x3
130x7 (PR?)

Dips
15 (PR)
8
6

Hanging Leg Raise
3x10


25 min cardio

Ok, so today was supposed to be strictly overhead press and assistance. But, I decided to combine deadlift day and overhead press day because my deadlift day earlier this week was so shitty that I ended up just giving up early. So today, I went into the gym ready to wreck some shit. I am really proud of my performance.

 

[StevenM23]

Good job on the PRs bro !!! Getting strong !!

 

[lweaver]

EM-consider someone who can deadlift 300 lbs for 5 reps and someone who can deadlift 600 lbs for 5 reps. Each lifter is completing a 5RM, however the nervous system of the stronger lifter is taxed more. While neurological adaptation has occured with muscular adaptation in the stronger lifter, it is safe to say that it's going to take more recovery time-a great strain is still being placed on the body. While rate of perceived exertion might be similar in both lifters completing the 5RM, the lifts are in different ballparks. Therefore what I'm getting at is powerlifters are plenty good at completing 3-5 rep maxes, especially considering that it isn't accurate to generalize as training methods vary and few powerlifters train strictly with heavy singles.

 

[ExtraMile]

EM-consider someone who can deadlift 300 lbs for 5 reps and someone who can deadlift 600 lbs for 5 reps. Each lifter is completing a 5RM, however the nervous system of the stronger lifter is taxed more. While neurological adaptation has occured with muscular adaptation in the stronger lifter, it is safe to say that it's going to take more recovery time-a great strain is still being placed on the body. While rate of perceived exertion might be similar in both lifters completing the 5RM, the lifts are in different ballparks. Therefore what I'm getting at is powerlifters are plenty good at completing 3-5 rep maxes, especially considering that it isn't accurate to generalize as training methods vary and few powerlifters train strictly with heavy singles.

thats great but all I was saying is when you stick to low rep sets for a long time (especially on every lift like corey was doing) it can be a shock to suddenly try repping weights out for high(er) reps and due to several factors both physical and psychological sets can be cut short before musclular failure.

Maybe my example wasnt the best.

 

[lweaver]

Now I get what you're saying, very true. Getting to say a 30 rep squat even with a light weight is brutal...

 

[coreygb]

9.19.11

Squat
Warmup
230x5
260x3
290x7 (>305x5?)

Leg Press
480x8 (+ 1 rep from last week)
360x12
360x15 (+ 3 reps from last week)

Leg Curl (+1 rep from last week)
80x12
80x12
80x12

Standing Calf Raise (Machine)
60x20 (Last week's PR)
60x21
60x25
60x25

25 Min Cardio


I kicked some ass today. I had a bit of coffee before heading into the gym. It was my first cup of coffee of my life. I definitely felt a bit more focused, and overall I worked through everything a bit faster. I'm really happy about 290x7 squat. According to a 1RMax calculator, that is a few pounds more work than 305x5. I guess I'll call 290x7 my squat PR.

 

[ExtraMile]

good stuff bro, getting stronger while dieting is awesome.

I dont get your squat sets though, wasnt this your 5/3/1 week? since last squat workout was 3x3...

if so your warmups should have been: 230x5, 260x3, 290x1 or more

not a big deal but just saying

 

[coreygb]

good stuff bro, getting stronger while dieting is awesome.

I dont get your squat sets though, wasnt this your 5/3/1 week? since last squat workout was 3x3...

if so your warmups should have been: 230x5, 260x3, 290x1 or more

not a big deal but just saying

Whoops, yeah you're right. That's what I did. Just wrote it down wrong.

 

[coreygb]

9.25.11

Press
110x5
125x3
135x5

Chins
10
5
5

Dips
15
8
6

BB Curl
80x10
80x7
80x5

25 Min Cardio

 

[coreygb]

9.27.11

Deadlift
275x5
310x3
345x4

Calf Machine
60x25
60x25
60x25
60x25

Hypers
20x10
35x10
35x10

Hanging Leg Raise
3 sets of 10

Solid deadlifting for me. I've never attempted 345. I could have gotten another rep or two, but they would have looked pretty nasty. My form was starting to break down on the 4th rep, so I stopped. This was also my first time doing hypers.

 

[coreygb]

9.29.11

Bench
155x5
175x3
195x8

DB Bench
60x10
60x8
60x8

BB Row
155x12
155x12
155x12

25 Min Cardio

Solid workout. I'm at 187.2 lbs as of this morning. That's down from about 200.

 

[coreygb]

10.4.11

Deload week

Squat
135x5
175x5
205x5

Leg Press
480x8
360x15
360x12

25 Min Cardio

Had to get in and out of the gym because I was behind on some school work that was due the next morning. It was a solid workout though. I'm really feeling the leg presses today.

 

[coreygb]

9.29.11

Bench
115x5
135x5
135x10

DB Bench
65x10
65x10
65x7

BB Row
160x12
160x12
160x12

25 Min Cardio

I upped the weights on DB bench and rows and didn't miss any reps. I don't seem to be losing any strength, so thats awesome.

 

[coreygb]

10.17.11

Squat
205x5
235x5
265x8

Leg Press
480x6
360x20
360x12

Calf machine
80x25
80x25
80x25

Leg Curls
80x12
80x12
80x12

25 min cardio

Felt great. I was glad to have my workout partner with me again. That really helps. Time to up the weight on the assistance work.

 

[coreygb]

10.20.11

Bench
135x5
155x5
180x8

DB Bench
65x10
65x9
65x7

BB Row
165x12
165x12
165x12

25 Min Cardio

My spotter wasn't thinking during my last set of bench, and he stepped away in mid set. I had to remind him that I was going to failure while doing my set, so this really messed up my rhythm and wasted some energy to speak. I think I could have gotten more if it weren't for that.

 

[coreygb]

10.22.11

Deadlift
240x5
280x5
320x7

Hypers
50x10
50x10
50x10

Abs (Leg raise)
3 sets of 10

I filmed my last set of deads...

Note to self: be sure to lock out the last few reps of a heavy deadlift set.

Strength doesn't seem to be suffering on deadlifts. Another thing I'm noticing is that I have a lot more endurance in the gym. Before, I'd have to rest forever between a heavy set of deads and the next exercise. Now I just finish one thing and move right on to the next. That's nice.

 

[coreygb]

11.4.11

I haven't really kept this thing up, but I have been working out. I weigh 181 lbs now. That's down almost 20 lbs.

Bench press on 9.29.11: 195x8
Bench press on 11.4.11: 190x5

Today I also did:

Close Grip Bench
135x8
135x7
135x6

Pullups
8
6
5

I really look forward to eating more and getting bigger. Eating right isn't that hard for me when cutting. What's hard is getting excited about working out while getting weaker.

 

[coreygb]

11.6.11

Deadlift
260x3
300x3
340x4

Hypers
50x12
50x12
50x10

Some abs

So I knew today was going to be a good test of how much stength I currently have versus how much I had prior to cutting. I hit a deadlift PR a few months ago with 345x5. Today, I got 340x4, so I'm pretty happy about that. It looks like I'm hanging in there.

 

[JDid23]

great work bro

 

[johnnyrockit8665]

Yeah bro good to see you're still at it. Very inspiring man, I am about a month into a 5x5 routine and part of the reason I decided to give it a try was because of this thread. Keep up the hard work bro.

 

[coreygb]

I haven't posed in this baby in quite some time! I'm pretty sure no one cares, but here's what's been going on:

Well, I've been working out consistently since I started this log back in Feb 2011. It looks like I stopped posting around this time last year. I did a cut from August 2011-March 2012. Quite a long time. I lost a lot of strength, and I wasn't even that strong in the first place. But, I did go from 200 to 155. Keep in mind that I'm only 5'5". Anyway, in March, I started trying to put on weight verrrry slowly. That sort of worked...Sort of. I also had a rough summer with personal issues, so that messed with my motivation and appetite. However, once Fall came around, I started making more progress. I decided to give the 3x5 Starting Strength routine another go just to hurry up and get my strength up. I ended up surpassing some of my old PRs at 25lbs lighter bodyweight. I ended the 3x5 routine a week ago and moved on to 5/3/1 Boring But Big. I suppose I'll start posting in here again. Current stats:

5'5"
180lbs

Squat: 320x5
Bench: 220x5
Deadlift: Not really sure. I'm guessing at least 360ishx5.

I've made what I consider super slow progress as I approach my 2nd year of lifting. But, its been fun, and I feel like lately I've been making more progress than ever. Party on.

 

[SinisterUproar]

5'5 180 is beast bro... What's your BF %

 

[coreygb]

Probably higher than I'd like it to be, haha. Fat by bodybuilding standards, though I don't really claim the title of bodybuilder. I've never been a good gauge of BF%, but I can see my top abs when flexed. 15%? As long as my chest sticks out further than my gut, then I'm content, haha. I'll drop some weight next spring.

12-2-12

OH Press
3x105
3x120
6x135
10x75x5

Chins
5 sets of 10

Curls (for the ladies)
12x60x3

I wish I would have squeezed out another rep or two on the 135 OH press. Oh well. That just means I should be able to beat it on the next 3+ week. I'm starting my second week of 5/3/1 Boring But Big in case you haven't noticed.

 

[coreygb]

12-3-12

Deadlift
3x245
3x280
4x315
10x175x5

Supposed to do 5x10 hanging leg raises, but didn't.

I was very disappointed that I only got 4 reps with 315. I could have easily kept going, but my form felt really messed up, so I cut it short. I know without a doubt that the strength is there, but for whatever reason, my form on deadlifts has been really off lately. I think I figured it out though, so next week should see a drastic improvement. I didn't do the hanging leg raises because, other than being super tired as I still adjust to 5/3/1, I had a back pump from Hell. Ouch.

 

[coreygb]

12-5-12

Bench
3x160
3x185
6x205
10x115x5

Pendlay Rows
10x135x5

BW Dips/Straight Bar Curls Super Set (1 min rest) (This one is REALLY for the ladies)
15 - 12x60
8 - 12x60
6 - 12x60



I wish I would have had a spotter on bench. I couldn've gotten another rep for sure. Oh well, 6 is fine considering I was shooting for at least 3. Focusing on explosion on the rows. Also, this was my first super set ever. I think next time I will do fewer dips on the first set so I can maybe pull off 10 reps for all three sets... I guess.

 

[coreygb]

12-6-12

Squat
3x235
3x265
7x300
10x170x5

Supposed to do leg curl -- Didn't!

This is a pretty brutal workout, although it doesn't look like much. I was satisfied with the 7x300 set. Conditioning wise, this week was easier than last week (week one), so I think next week I will be accustomed enough to the routine to do the couple of assistance exercises I left out this week and last week. Going from lower rep work to this is quite taxing.

 

[coreygb]

12-9-12

OH Press
5x115
3x125
5x140
10x75x5

Chins
12, 10, 10, 10, 9

Curls (for the ladies)
13x60x3

I'd like to have gotten one more rep on the 140 OH press, but five is alright. I decided to push just a little bit harder on the assistance, adding a couple reps here and there vs last week.

 

[Evan Tipps]

12-9-12

OH Press
5x115
3x125
5x140
10x75x5

Chins
12, 10, 10, 10, 9

Curls (for the ladies)
13x60x3

I'd like to have gotten one more rep on the 140 OH press, but five is alright. I decided to push just a little bit harder on the assistance, adding a couple reps here and there vs last week.

Good work bro

 

[coreygb]

Thank ye, sir.

12-10-12

Deadlift
5x260
3x295
5x330
10x175x5

Hanging Leg Raise
12, 10, 10

To Hell with high rep deadlifting.

 

[coreygb]

12-12-12

Bench
5x170
3x195
6x215
10x115x5

Pendlay Row
135x10x3

Felt kinda sick in middle of this workout, so I didn't do the dip/curl supersets. No big deal, though.

 

[coreygb]

12-13-12

Squat
5x250
3x285
6x315
10x170x5

Super happy with 6x315 squats. Form felt solid all the way through, too.

 

[coreygb]

12-16-12 through 12-20-12

This was deload week. Not gonna bother logging this since nothing super significant happened.