Sculelos Weight Log and Profile (with pics)

[Sculelos]

Workout #39 8-30-07

Well my form on everything was good but it occured to me that my endurance on the lifts really sucks so I'm increasing my reps and lightening the weight, at least for a few weeks, will see were it takes me.

Weight: 204lbs, Hmmm, not sure why I'm so heavy today...

Squats: 45x8, 115x5, 155x3, 145x4, 95x8x2, Squats were actually what is making me go lighter, as I failed getting my last 2 reps on 155 and the last rep on 145, so I'm thinking I need to work on muscle endurance.

Bench: 45x10, 95x8, 105x8x2, following suit on these and doing lighter weight as well.

Deadlift: 135x3x5, couldn't do these any lighter without lowering the bar height so I just hammered them out with little rest in between sets. Figured that if I use a slightly wider grip then I have been that keeping my form good is quite a bit easier.

So overall todays workout was good, although different, I kept really good form on all my lifts but am now just going to work on getting my muscle endurance up for a few weeks.

 

[s8nlilhlpr2]

I think some cardio would do more for your endurance than randomly adding reps to your lifts. Did you stop adding weight to the bar? Your weights are still really low for your BW, I would suggest to keep with the previous routine and keep adding weight to the bar.

Why are you worrying about your muscle endurance?

 

[Sculelos]

I think some cardio would do more for your endurance than randomly adding reps to your lifts. Did you stop adding weight to the bar? Your weights are still really low for your BW, I would suggest to keep with the previous routine and keep adding weight to the bar.

Why are you worrying about your muscle endurance?

Well just was having trouble with some of the weights and thought it might help me, but I think I might be able to get better with some form improvements.

I'll try to do a little wider squats then I have been, deadlifts I just wanted to take easy because I had a bad case of back soreness due to stupidity at work, it's mostly better just was on the side of caution.

I guess I'll just try doing a more intensive warm-up for endurance then continue on with the 3x5 rep program as normal.

 

[s8nlilhlpr2]

Well just was having trouble with some of the weights and thought it might help me, but I think I might be able to get better with some form improvements.

I'll try to do a little wider squats then I have been, deadlifts I just wanted to take easy because I had a bad case of back soreness due to stupidity at work, it's mostly better just was on the side of caution.

I guess I'll just try doing a more intensive warm-up for endurance then continue on with the 3x5 rep program as normal.

ahh didn't realize you'd injured your back. Nothing wrong with taking a week or 2 to try new form, but I'd stick with what was working for you. Deff focus on a good warmup, it will make everything easier, and it is a good habit to practice.

 

[Sculelos]

ahh didn't realize you'd injured your back. Nothing wrong with taking a week or 2 to try new form, but I'd stick with what was working for you. Deff focus on a good warmup, it will make everything easier, and it is a good habit to practice.

Yeah, it was a job injury... not a gym one. And yeah my form on all my lifts is good but there are certain things I might try implementing. I quit that job though so my recovery time should receive a well needed boost, really walking 15+ miles a day and doing heavy lifting, and pushing carts around probably was slowing down my gains a lot. In a few weeks going to start a less physical job and see where my gym progress goes as a result, as I said my back is pretty much healed now just was taking it easy for a little while, I will try ramping up again soon. And yeah I'll stick to the 3x5, was working before should see some more gains, especially for my weight, still a weakling considering I weighted in a 204lb yesterday... I have a feeling when I am strong I might be in the weight range of 220 or even greater if I keep putting on weight.

 

[Sculelos]

Workout #40 9-1-07

I feel my strength returning, seems like the tiredness that has been effecting me is leaving.

Weight: 205lbs

Squats: 45x5x2, 95x5, 135x5, 155x3x2, 155x2x2, 145x3x3, actually did most of these in fairly rapid succesion slowing down some, kept really tight form so it was good.

Military Press: 45x5, 85x5, 90x5, 90x2, 85x2, Yay got 90lb up for the first time today, nice to finally see some progression in these.

Barbell Row: 135x5, 155x2x5, did these in pretty fast succession, more weight then I did before on so I'm happy about these.

Really seems like I am getting stronger despite the low progression recently, maby it will pick up again soon?

 

[Sculelos]

Workout #41 9-4-07

Seen more improvement today, my back is finally fully recovered and my form on all lifts was good.

Weight: 201lbs

Squat: 45x5, 95x5, 135x5, 145x5, 155x5x2, got these up with good form, still going to do 155 once more next time before I attempt 160.

Bench: 45x5, 95x5, 135x5, 155x4, 145x4, 140x3, I had a spotter today so I decided to push myself a bit on these, he helped me very minimally on my last rep of the last 3 sets, still I think it was good as I never even tried 155 before.

Deadlift: 135x5, 155x5, 165x5, Did good weight on these and my recovery between sets was fast, I think I'll probably do 170 next time.

Overall I'm happy my squat is nearly to the ground, which is a big improvement from several weeks ago where some of my reps I wasn't even breaking parallel which is a big reason why I decided to reset on them. I think it was a smart decision, so yeah very happy with this workout.

 

[Sculelos]

Workout #42 9-7-07

Good workout today, seems like my strength is increasing even more.

Weight: 204lbs

Squat: 45x5, 95x5, 135x5, 155x5, 160x5, Got 160 with great form for the first time.

Military Press: 45x5, 65x5, 85x4, 85x3

Pendley Rows: 135x5, 155x5, 155x2, 165x3

 

[roy2]

Congratulations on the progress, have you been upping your calories as you are increasing in weight? I'm sure that if you ate more than what you eat currently it will help add quality mass to your frame.

 

[Sculelos]

Congratulations on the progress, have you been upping your calories as you are increasing in weight? I'm sure that if you ate more than what you eat currently it will help add quality mass to your frame.

Yep, the heavier I get the more I eat... seems to be working well for me.