A Lifter's Iron Log...

[ghettostudmuffin]

9-8-2010

Well I ate a slice of humble pie today.

My left elbow has been a tad sore here and there and I decided to go light on the workout today despite the planned percentages. Rather go light for a week or 2 than injure myself or keep my elbow in a state of funk for a prolonged period of time. Besides, in all honesty the bench is the least important major exercise out of squat, bench deadlift. A week or 2 light on the pressing and pulling while still loading the squat and dead ain't gonna hurt much I think.

Bench Press barx5, 95x5, 115x5, 135x5, 155x5, 180x3, 135 bodybuilding style 3x12,12,10

Also did about 1 set of 12-15 strict db curl reps in between each set of bodybuilding style bench with 20's. Goal was to give some direct stimulation to the bi's without going heavy. I think there are several possible reason's my elbow could be sore and a strenght imbalance could be one of them. The only real bicep work I have gotten is from one arm DB rows.

Cable Pressdown-I personally prefer to lean abit on these and diesel the weight down even when using light weight, kind of a compact, powerful pushdown motion. Did about 5x10 ramping up from light weight to about 70% of the weight stack with about 15 seconds rest between each set, then drop back to first set weight and did 2 sets of 15

One Arm DB row 50x1x25, nice high rep set each sid with light weight, good pump in the lats.

I got quite a nice lat, bi/tri pump today. Kinda nice every once in awhile.

Bodyweight 235lbs.

 

[ghettostudmuffin]

9-10-2010

Deadlift 135x5, 185x5, 205x5 warmup

70% at 230x3
80% at 265x3
90% at 300x12

Good morning 135x10,10,8 really feel this in the hamstrings, BIG time, surprisingly barely felt it in the low back, might be because I am starting light

Screwed around trying to get a good feel for the manual hamstring curl on a pulldown machine, felt awkward so I stopped botherin with it.

Bodyweight 236lbs.

I was happy with the deadlift.

 

[ghettostudmuffin]

9-11-2010

Standing Press 45x10, 65x5, 85x5, 95x3 warmup

70% at 110x3
80% at 125x3
90% at 142x12 was pretty happy about this.

I then did seated db press alternating with standing db curls between sets

Seated DB Press 40's x12, 45's x15,14

Standing DB curls 25's x12, 30's x8, 35's x6-7

Got an intense pump in the shoulders from the seated presses and solid pump in the arms and forearms from the curls.

I don't care all that much about how big my bicep's are atm, but they seem to be making my left elbow feel better probably due to previous strength imbalance.

At this point having sorta done curl super sets with the seated presses I had forgot to do shrugs

Standing DB Shrugs 95's x25, 85's x20

Walked around the gym around 6-7x

Couple chest, ham and groin stretches

Bodyweight 236lbs

Going to relax tomorrow. Didn't plan on being so intense in the gym today, but I feel good. I'll be feelin strong come squats on monday for sure.

Couple of switches for assistance work. I think starting each fresh cycle on the 5's week I will do the 5x10 on squats, bench and standing press. The 2 weeks after I'm thinking:

Squat-main work sets, wide stance leg press, calf raises
bench-main work sets, DB rows, cable pressdowns
press-main work sets, seated db press, shrugs
deadlift-main work sets, good mornings, leg curls

 

[Tblock1]

damn man 145x12 military press is awesome!

 

[ghettostudmuffin]

9-13-2010

I am LOVING this 5-3-1 routine. Fuck I'm already about to send Jim Wendler a nice e-mail. It's like it auto-regulated the intensity for you in 2 ways. 1. The percentages go up each week and 2. you know week 3 is the last before your deload week so you want to make the workouts count!

Full Squat 135x5, 155x5, 185x3, 205x2 warmup

75% at 220x5
85% at 250x3
95% at 278x10 very happy with this. Maaaaybe coulda got 11 reps, but my form was breakin down a tad on the last rep.

45 degree Leg Press-plates listed per side, 4x10,5x10,6x8, 7x8 last set was really hard and I'm 100% sure I had no more reps past that.

Fuck, was in beast mode in the gym today knowing this is my last hard leg day for almost 2 weeks cuz of next week's deload lol.

BEAST FUCKING MODE BITCH! BARS LOADED!

Lol, ok enough of that. Seriously though, great workout

Bodyweight 236lbs

 

[Tblock1]

nice work man 278x10 is good stuff!

 

[ghettostudmuffin]

9-15-2010

Another killer workout!

Bench Press 135x5, 155x5, 175x3 warmup
75% at 190x5
85% at 220x3
95% at 243.5 x9 I was very happy with this

One Arm DB Row 60x5, 75x5, 90x5, 100x3, 120x4, 100x13, trouble gripping the 120 well, I feel I could pull it more times, but I need to let my grip catch up. Gonna go for 100x20 till then. Also kept rest maxed at maybe 2 minutes between sets.

Close Grip Bench 135x12, 155x8, 175x5, 195x3, 205x3, 225x6 very little rest between these sets, maybe a minute average.

Standing DB curls 25's x7, 30's x6, 35's x6

Bodyweight 237lbs

Super workout. I was very glad the weights went up like they did since it's 2 weeks until the next serious bench day!

I will actually be looking forward to the deload week with half weights and no assistance because this program imo kinda motivates you to bust ass moreso than say 5x5. Dual factor 5x5 is tough when you're squatting heavy weight for 5 sets of 5 and squatting 3x a week. The volume is high. With 5-3-1 the actual working set volume for the big lifts is quite low, but the final set intensity is very high, close to failure. I go pretty hard on the assistance exercises. I'm not really doing 5x10 with 2 exercises, but my guess is this is just a generic set/rep recommendation to get enough volume in on the assistance.

Loving the program!

 

[Tblock1]

nice man almost 245x9 reps is getting solid! I sense a 315x1 bench not far off....matter of fact I just did a 1 rm calculator and it said 243.5x9 =316..........

 

[ghettostudmuffin]

Ya I know I'm stronger than when I benched 285. Honestly I had already done a max squat within 15 minutes of that max bench, but I've definitely gained a few reps in strength on bench since then.

I tried 295, but I was feelin abit tired and I hardly ever max. I think I got the weight out of the groove at the bottom and it didn't budge.

Not sure I could actually pop up 315 atm, but ya it's not too far away.

Thanks for the kind words man. I pretty much keep an eye on your's and Andalite's logs every day.

 

[JDid23]

great job dude. your strength has been going up a lot