View Full Version : JiP's Log
http://i44.tinypic.com/2vll6wh.jpg
That's the plan for the next 10 weeks. Those are the top sets i'll be working upto with 5x5. I'll use 5kg between my bench, row and press sets of 5. I'll use 10kg between sets of squats and 15kg between sets of deadlifts. I'll do accessory exercises on the day depending on how i feel. I generally do a lot of pull ups.
Background
I've been lifting relatively unsuccesfully for a little over a year. My lack of success is down to inconsistency, bad diet choices and bad form. I worked up to some relatively good weight on the squat and deadlift from August to December last year but my form was awful on both. i have dropped my ego and learned to use good form, taking my squat stance out as well. I've read Practical Programming and Starting Strength and am in the middle of reading The Strongest Will Survive. I used to keep a log on bodybuilding.com but 90% of the forum are morons.
Stats
Currently sitting around 175 - 180lbs at about 20% bodyfat. Have around 14 inch arms, 23 inch legs and a 33 inch waist. I'm 5'9". My current 5rm's are..
- Squat 110kg
- Deadlift 145kg
- Bench 78.5kg
- Row 75kg
- Press 52.5kg
Diet
After reading The Strongest Will Survive i've began to eat a large amount of unprocessed food. Rolled organic oats (can't find steel cut), stoneground wholewheat bread, organic meat, eggs, milk among other obvious food choices. I'm aiming to gain weight, about 2lbs a month. I take large doses of vitamins and cod liver oil. I also take glucosamine and calcium magnesium before bed.
First real work out is next tuesday, the 10th. I was sick for the past week but wanted to get something done. Tried to lift on wednesday but I couldn't move anything.
07.02.09
Bench
52.5 x 5
57.5 x 5
62.5 x 5
67.5 x 5
72.5 x 5
Row
50 x 5
55 x 5
60 x 5
65 x 5
70 x 5
CGBP
57.5 x 8 x 3
Barbell Curls
30 x 8 x 3
0:40
coldfire
02-08-2009, 09:56 AM
Why is this a "10 weeks plan"? You need to do it until it stops working.
Why is this a "10 weeks plan"? You need to do it until it stops working.
Just to simplify things, i'll take it longer if I can.
11.02.09
Squats
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
Bench
55 x 5
60 x 5
65 x 5
70 x 5
74 x 5
Rows
52.5 x 5
57.5 x 5
62.5 x 5
67.5 x 5
72 x 5
CGBP
57.5 x 10 x 3
1:30
Notes
had a lot of problems today, but only temporary ones. electricity went out so i had to lift in the cold, fell off my motorbike last night so my leg was pretty banged up and some other stuff. but it was still a decent workout.
13.02.09
Squats
60 x 5
70 x 1
Press
32.5 x 5
37.5 x 5
42.5 x 5
47.5 x 5
Deadlift
problems
Chin ups
10, 8, 7, 6
Curls
30 x 10 x 3
0:40
Notes
Both my hamstrings were in a large amount of pain squatting, i'd like to attribute this to soreness but i've never not finished my sets because of soreness. After the initial pain i couldn't air squat, deadlift with the bar or sit down without significant pain. I'll try my luck next session to see how the squats go, if it's bad news i'll use Rip's rehab plan in the next couple of weeks.
I injured my left hamstring last year squatting and put myself out for a month, but it was a large amount more painful than this and the pain was specific to a part of leg rather than all over.
Squats
60 x 5
70 x 5
80 x 5
90 x 5
102.5 x 3
80 x 5
Bench
55 x 5
60 x 5
65 x 5
70 x 5
76 x 3
65 x 8
Rows
50 x 5
55 x 5
60 x 5
65 x 5
73 x 3
60 x 8
Notes
hamstring pain went, guess it was just mega soreness
17.02.08
Bench
57.5 x 5
62.5 x 5
67.5 x 5
72.5 x 5
76 x 5
Rows
52.5 x 5
57.5 x 5
62.5 x 5
67.5 x 5
73 x 5
CGBP
60 x 8 x 3
Curls
32.5 x 8 x 3
1:00
later that day...
Squats
62.5 x 5
72.5 x 5
82.5 x 5
92.5 x 5
102.5. x 5
0:30
Notes
decided to split my session up and see how it went. enjoyed it much more and found i could concentrate a lot better. last bench rep was a grinder, i think i've overestimated my maxes by a fair bit due to my week and a half off beforehand. either way everything is relatively on track right now. hamstring pain is gone. having one days rest between my two heavy days was difficult, hopefully won't have to do it again for a while.
20.02.08
Light Squats
60 x 5
70 x 5
80 x 5 x 2
Press
30 x 5
35 x 5
40 x 5
45 x 5
49 x 5
Deadlift
70 x 5
90 x 5
110 x 5
130 x 5
Pull Ups
9, 8, 7
1:00
22.02.08
Squats
62.5 x 5
72.5 x 5
82.5 x 5
92.5 x 5
105 x 3
82.5 x 8
Bench
57.5 x 5
62.5 x 5
67.5 x 5
72.5 x 5
78 x 3
67.5 x 8
Rows
52.5 x 5
57.5 x 5
62.5 x 5
67.5 x 5
75 x 3
62.5 x 8
Skulls
30 x 10 x 3
Curls
32.5 x 8 x 3
25.02.08
Bench
50 x 5
55 x 5
62.5 x 5
70 x 5
78 x 2 (wide grip)
78 x 4
Curls
32.5 x 10 x 3
0:30
Notes
used a wide grip for my first five bench sets, felt pretty solid until the 78. the weight felt like it was going to crush me. i might have gotten another rep, but it felt too uncomfortable. i had expected to fail for my 5 reps today, that's what you get for taking two weeks off and hoping your maxes don't drop. i'll get the reps next week hopefully. rest of session will be done later.
Squats
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5
Rows
50 x 5
57.5 x 5
62.5 x 5
70 x 5
75 x 5
CGBP
60 x 10 x 3
0:45
26.02.09
Press
30 x 5
35 x 5
40 x 5
45 x 5
50.5 x 4 + 1 (rest/pause)
Deadlift
75 x 5
95 x 5
115 x 5
133.5 x 5
0:35
Notes
fried today. glad i'll be back on track though. tried to do some pull ups, but i felt like an anchor was pulling me down. will feel fresh for saturdays session.
28.02.08
Bench
50 x 5
57.5 x 5
65 x 5
72.5 x 5
80 x 3
65 x 8
Curls
35 x 8 x 3
Skulls
35 x 10 x 3
0:35
Notes
did all wide grip on bench today and it was solid. even the 80 went up quickly, felt like there was another in the tank. should be good to go for tuesday. pressed for time today so doing squats and rows tomorrow.
Went to a gig last night and fell over, two guys went to pick me up but i didn't have my footing so i flipped over and faceplanted pretty hard, haha. My face is cool but my shoulder hurts a lot, i can't do a rowing motion or put my arm above my head without a lot of pain. I'll have to abandon the rest of my session and get some ice on it. But i did the bench and curls, which is all that really counts.
Shoulder still hurts but i can do a full external rotation without much pain. I'm hoping it'll be good to go tomorrow
Squats
67.5 x 5
77.5 x 5
87.5 x 5
97.5 x 5
107.5 x 5
Bench
50 x 5
57.5 x 5
65 x 5
72.5 x 5
80 x 4 [176lb] - PR but also failed last rep
Rows
50 x 5
57.5 x 5
65 x 5
70 x 5
77 x 5 [170lb]
CGBP
62.5 x 8 x 3
Curls
35 x 8 x 3
Notes
shoulder hurt but got through it, definitely made benching harder. was nice to set some PRs though. squats were solid. PR'd on close grip and curls too, but i don't like to brag.
05.03.08
Light Squats
70 x 5
77.5 x 5
87.5 x 5 x 2
Press
32.5 x 5
37.5 x 5
42.5 x 5
47.5 x 5
52 x 5
Deadlift
80 x 0, put 100 on first by accident
100 x 5
120 x 5
137 x 5
Pull Ups
8 + 2 r/p
0:45
Notes
i really suck at pull ups since i replaced them with rows. i used to do them 2/3 times a week at 6 sets a time. now i suck. but everything will be okay when i row a car.
Squats
67.5 x 5
77.5 x 5
87.5 x 5
97.5 x 5
110 x 3
87.5 x 8
Bench
50 x 5
57.5 x 5
65 x 5
72.5 x 5
82 x 3 [181lb] - was a miracle i got this
65 x 8
Rows
50 x 5
57.5 x 5
65 x 5
70 x 5
79 x 3 [174lb]
65 x 8
Skulls
40 x 8 x 4
Notes
got to lift with garage door open today because it was a half decent day in the UK. bench was a surprise, everything felt heavy up until top set. shoulder hurt a bit. twinged left lat a little
Squats
70 x 5
80 x 5
90 x 5
100 x 5
110 x 5
Bench
55 x 5
60 x 5
67.5 x 5
75 x 5
82 x 2
Rows
52.5 x 5
60 x 5
65 x 5
72.5 x 5
79 x 5
CGBP
62.5 x 10 x 3
Notes
Bench was a bit of an epic fail today. Shoulder was still tender which combined with the new wide grip i've adopted is causing some form issues. I wasn't tight on my 82 set and the first rep crashed into me. I think i would of got anothe rep or two if that first wasn't so bad. I'll see how day three goes but i think i'll be looking at a reset next week. Sounds like i've wasted time barely breaking a PR but in all reality my first/second week was probably my 5rm due to the time off.
12.03.09
Deadlifts
80 x 5
100 x 5
120 x 5
140 x 5
Press
33.5 x 5
38.5 x 5
43.5 x 5
48.5 x 5
53.5 x 3 + 1 r/p
Pull Ups
9, 8, 7
Curls
35 x 10 x 3 - threw some back into the last reps
1:00
Notes
good stuff today. decided to drop light squats as i felt they were just a waste of time. deadlifting first was great, was more mentally ready and enjoyed it a lot more.
press failure wasn't too good, felt pretty heavy.
cycled about 16 miles total. don't know how long it took, but it was a while!
Squats
70 x 5
80 x 5
90 x 5
100 x 5
113 x 3
90 x 8
Notes
did squats early on todays session, pretty tough work. still had bad soreness in my lower back and it flared up.
Bench
52.5 x 5
60 x 5
67.5 x 5
75 x 5
84 x 2 [185lb]
67.5 x 8
Rows
50 x 5
57.5 x 5
65 x 5
72.5 x 5
81 x 3 [179lb]
65 x 8
CGBP
65 x 8 x 3
0:45
Notes
brought my bench grip from ring finger on rings to little finger. felt way better and actually got two of my reps. i'll keep the weight the same for next week, think i have a good chance at getting it. everything else is good. no shoulder pain today, i think due to grip coming in.
My back hurts today. Not so good. I'll do some stretching and see how it feels tomorrow. I think it's a slightly trapped nerve
Bench
52.5 x 5
60 x 5
67.5 x 5
75 x 5
82 x 3
Curls
37.5 x 6 x 3
CGBP
65 x 8 x 2
65 x 7 - tired arms i guess
Notes
bench has stalled. i'll try a 1rm on day three then drop some weight for next week. i'll start with 76 and 78. doing squats and rows after next meal. actually i never even made a 5rm with 78 so i'll go down to 74.
Rows
52.5 x 5
60 x 5
67.5 x 5
75 x 5
81 x 5
Squats
72.5 x 5
82.5 x 5
92.5 x 5
102.5 x 5
113 x 4
Notes
stalled squats, might be due for a reset soon. row form was fairly poor.
Deadlifts
85 x 5
105 x 5
125 x 5
143.5 x 5
Press
33.5 x 5
38.5 x 5
43.5 x 5
48.5 x 5
53.5 x 4 + 1 r/p
Pull Ups
10, 8 , 7
Lateral Raises
7.5 x 10 x 3
Notes
got more reps than last week on press so i'll raise the weight next week. deadlift was solid. lateral raises seemed pointless but i'll probably keep them up just for some extra shoulder work.
Bench
50 x 5
60 x 3
70 x 3
80 x 1
90 x 1 [198] :)
92.5 x 1 [204] :D
84 x 3 [185] :eek:
Rows
52.5 x 5
60 x 5
67.5 x 5
75 x 5
83 x 3
70 x 8
CGBP
65 x 10 x 3
Notes
well the plan today was to test my bench 1rm since i thought i'd stalled. before i went in i thought 90 would be a struggle, getting 92.5 made me pretty happy. so i thought i'd have a pop at my failed 3rm and somehow i got it. i'll try benching regularly next week since today went so well.
going to do squats and some curlz later on today
Got back pretty late, feeling pretty tired so i'm going to leave the squats for today. This will help me get back on track with regular days since i worked out wed/fri/sun last week. Hopefully the extra rest will do some good.
Squats
72.5 x 5
82.5 x 5
92.5 x 5
102.5 x 5
113 x 5 with belt
Notes
this probably looks a little stupid, but doing the squats today will get me on track for the week. i thought i was looking at missing reps today. i decided to belt up to give myself an extra advantage and it paid off. my top set was really smooth and my form felt more solid. i think i'll belt up for all my top sets from now on. the reason i haven't been using it is because it developed more into a crutch and my form went downhill, especially on deadlifts.
oh and my mp3 ran out of battery before i'd finished warming up. listening to katy perry on the radio while lifting sucks
Bench
52.5 x 5
60 x 5
67.5 x 5
75 x 5
82 x 4 + 1 r/p
Rows
52.5 x 5
60 x 5
67.5 x 5
75 x 5
83 x 5
CGBP
70 x 6 x 3
Curls
37.5 x 6 x 3
Notes
more reps on bench is definitely good. i'll backtrack my first day of the week so i'll use 2kg less than third day as i could never really change my 3rm to my 5rm with two days rest.
row form wasn't atrocious. one thing i've noticed about rows is once you start using body english to get the reps in you can either drop weight and return to perfect form or keep progressing.
70 on CGBP was a goal of mine for a while, so it was pretty cool. all my plates suck except for my 25kg red ivankos. once i get them on the bar i feel like the mac daddy. will be nice when i curl them.
oh and r/p means rest/pause. if i don't get all my reps i'll wait 15-30 seconds and try to complete the set, probably sounds like a horrible idea but i make sure my form is always good.
Deadlift
85 x 5
105 x 5
125 x 5
147 x 5
Press
35 x 5
40 x 5
45 x 5
50 x 5
55 x 3 - supposed to be 5, sort of fail
Hammer Chin Ups
10, 8, 7, 6
Squats
72.5 x 5
82.5 x 5
92.5 x 5
102.5 x 5
116 x 3 w/ belt
92.5 x 8
Bench
55 x 5
65 x 5
70 x 5
75 x 5
86 x 2 + 1 r/p
Notes
Starting to feel constant soreness in hips and chest. Good thing is it's fairly unoticable once my sets get heavy. Currently craving sleep and food. think i am fairly heavily trained at the moment.
Belting up for squats definitely makes them easier. It makes my form feel much solid all around. could of definitely got another 2 reps on the 116, considering i failed at 113 last week this is pretty awesome.
Bench form was sloppy today. Thought i had the 3rm because the first 2 reps were quicker than usual then i got pinned. I'll probably increase next week regardless
Rows
55 x 5
65 x 5
70 x 5
75 x 5
85 x 3
70 x 8
CGBP
70 x 8
70 x 7
70 x 6
Curls
37.5 x 8 x 3
Got a cold over the weekend so i am girling out of todays session, which will fuck up my schedule but i'd rather not lift while i feel like crap
Squats
75 x 5
85 x 5
95 x 5
105 x 5
116 x 5
Bench
50 x 5
57.5 x 5
65 x 5
70 x 5
78 x 5
Weighted Hammer Chins
BW x 5
2.5 x 5
5 x 5
7.5 x 5
10 x 5
Dips
10, 10, 8
Curls
37.5 x 8 - awful form
35 x 8 x 2
Notes
My wrist and left glute were in pain this whole workout. I have no idea why But i can tell it's a temporary thing
Well i decided to take a couple days off because of my cold but i really didn't want to get off track. I'm pushing all my workouts forward a day, so rather than missing one i've replaced it and just had some extra rest.
Decided to reset bench back a few weeks as i was hammering away at 82 for so long it seemed stupid to do the same thing with 84.
Took CGBP out as i felt i'd stalled on it. I'm going to become a lord of dips and then see what my CGBP is like in a couple of months.
And i did weighted hammer chins today because i couldn't get through my first set of rows because of my arm/ass but wanted to do something.
WilliamM
04-02-2009, 07:09 PM
1
scott_donald
04-02-2009, 08:39 PM
ah jip is here... they let anyone in now...
Deadlifts
90 x 5
110 x 5
130 x 5
150 x 5
Press
45 x 8 - too heavy
42.5 x 8 x 3
Notes
tired, ass hurts, wrist hurts
Bench
50 x 5
57.5 x 5
65 x 5
72.5 x 5
80 x 4 + 2 r/p
Rows
50 x 5
57.5 x 5
65 x 5
72.5 x 5
80 x 5
Dips
11, 10, 9, 8
Curls - with standard bar
25 x 10
30 x 10 x 3
Notes
my right glute was still hurting, it was the same kind of pain i felt when i had hamstring trouble. i thought leaving it for today was best and to have a small reset from next session. starting bench at 78 was too high. i'll use 76 next week and hopefully progress for a while.
Deadlifts
92.5 x 5 (204lb)
112.5 x 5 (247lb)
132.5 x 5 (293lb)
153.5 x 5 (338lb) - tough
Press
42.5 x 8 x 4
Hammer Chins
10, 8, 7, 6
Bench
50 x 5
57.5 x 5
65 x 5
72.5
82 x 3
70 x 8
Rows
50 x 5
57.5 x 5
65 x 5
72.5 x 5
82 x 3
70 x 8
Dips
10, 9, 8, 8, 8
Notes
I decided i'll be trying sheiko 37 for my bench for the next 4 weeks. i'll keep everything else the same. Will possibly try sheiko for everything else once i have my next heavy stall. We'll see.
Didn't squat today to give glute a chance. Will start hitting it heavy again on tuesday, start at 110 and hopefully progress well past 130.
edit - decided to use sheiko program at top of this page, http://www.joeskopec.com/programs.html
Bench
46 x 5
55 x 4
65 x 3 x 2
74 x 3 x 6
Squats
70 x 5
80 x 5
90 x 5
100 x 5
110 x 5
Rows
50 x 5
62.5 x 5
70 x 5
75 x 5
82 x 5 - awful form
Dips
11, 10, 9, 8
Curls
30 x 10 x 3
Notes
Exhausted. Definitely should have split this up into two sessions. Rows went downhill due to being tired from squats. Sheiko bench was cool, reps were fairly quick and enjoyed it.
I've decided i'll run sheiko properly for all my lifts. I'll use 29 and have my maxes as 92.5/130/175. This probably sounds like a stupid spur of the moment thing but i have put a lot of thought into it. I'll probably run 5x5 again after these 4 weeks.
Halting Deadlifts
87.5 x 4
105 x 4
122.5 x 3 x 2
131 x 3 x 4
DB Press
15 x 10
17.5 x 10 x 3
Pin Deadlifts
95 x 4
113 x 4
131 x 4 x 2
148.5 x 3 x 4
Hammer Chins
10, 8, 8
Notes
Deadlifts killed, my hands hurt a lot
Bench
47.5 x 5
57.5 x 5
66 x 4
71 x 3 x 2
76 x 2 x 2
71 x 3 x 2
66 x 4
57.5 x 6
47.5 x 8
Hammer Chins
10, 9, 8
Squats
67.5 x 5
77.5 x 5
91 x 3 x 2
95 x 3 x 5
Dips
11, 10, 9, 8
Curls
32.5 x 10 x 3
Notes
I really need to get bigger so decided i'll be chinning and dipping for 3-5 sets twice a week. I'm gonna take a progress picture to compare from january in two months and i want to see a big difference.
I was running over #29 inbetween my sets. Week 3 day one is 8 sets of squats at 80-85% wth 6 warm up sets
http://i7.photobucket.com/albums/y253/berumashi3000/fuuuuuuuu.jpg
Bench
48 x 5
57 x 4
67 x 3 x 2
76 x 3 x 5
Squats
65 x 5
78 x 4
91 x 3 x 2
105 x 2 x 5
DB Rows
20 x 10
25 x 10
30 x 10
32.5 x 10
Dips
13, 11, 10, 10
Halting Deadlifts
86 x 3
105 x 3
123 x 3 x 2
131 x 2 x 4
Bench
48 x 6
57 x 6 x 2
62 x 6 x 4
Rack Deadlifts
96 x 4
114 x 4
131 x 4 x 2
140 x 4 x 4
Notes
Got a deep cough, dizzy, headache and generally feel like shit. Glad i got this stuff done. Will probably do my beach work later
Squats
65 x 5
78 x 4
91 x 3 x 2
105 x 2 x 5
Bench
48 x 5
57 x 4
67 x 3 x 2
76 x 2 x 2
71 x 3
62 x 5
52 x 7
DB Rows
20 x 10
25 x 10
30 x 10
35 x 8
Squats
65 x 5
78 x 5 x 2
91 x 4 x 4
Dips - just did these 3 hours later, played some golf in the sun
12, 11, 10, 9
Squats
72 x 5
85 x 4
98 x 3 x 2
111 x 2 x 4
Bench
48 x 5
57 x 4
67 x 3 x 2
76 x 3 x 6
Squats
65 x 3
76 x 3
91 x 3
104 x 3 x 4
Notes
I haven't been logging it but the pain in my right glute never went away fully and it flared up pretty bad today. The first squats were great though, but it swelled up for the second round. Just glad I made it through.
couple hours later - just did 4 sets chins, 11/9/8/8 and 4 sets of dips 12/11/10/10
Deficit Deadlifts
99 x 3 x 2
105 x 3 x 2
114 x 3 x 4
Bench
48 x 5
57 x 4
67 x 3 x 2
76 x 2 x 3
81 x 2 x 2
76 x 3 x 2
Rack Deadlifts
105 x 4
123 x 4 x 2
140 x 3 x 2
158 x 2 x 3
Curls
30 x 10
35 x 10 x 3
Bench
48 x 5
57 x 4
67 x 3 x 2
76 x 3 x 7
Squats
65 x 5
78 x 4
91 x 3 x 2
104 x 3 x 6
Chins
11, 9, 8, 8
Dips
10 x 3
Notes
Ibuprofen, ice and some rolling fixed my ass cheek. Was really nice to squat today without pain, my form was way better
Bench
45 x 5
50 x 5
60 x 5
67.5 x 5
74 x 5
Squats
60 x 5
70 x 5
80 x 5
90 x 5
106 x 5
Chins
11, 9, 8, 7
Dips
14, 11, 11
Notes
Decided i'll get back on 5x5. Doing sheiko was probably a bad idea, but it definitely won't of made me weaker. Starting maxes for 5x5 are 155/115/80, these will all be broken on week 5. i'll make a spreadsheet soon
missing today's session partly to get back on track, partly because my chest still hurts and partly because i want to go out. i'll make a promise to myself now not to a miss workout on this run of 5x5 and it will all be good.
Bench
50 x 5
57.5 x 5
65 x 5
70 x 5
76 x 3
70 x 8 - easy
Squats
70 x 5
75 x 5
85 x 5
95 x 5
109 x 3 - pretty easy, good stuff
85 x 8
Chins
10, 9, 7, 7
Dips
10 x 3
Have a minor tear in my pec from benching on tuesday. It got pretty swollen and hurt a lot at the time. Now i have a pretty full range of motion but it hurts. I'm struggling to pick stuff up and push things with my right arm. The doctor thought it was a tear, but just told me to ice it and take painkillers.
I thought i would be able to squad/dead today but realised since i can barely push open a heavy door that would be a bad idea.
I guess i'll keep 5x5ing with squats and deads next week and try to start doing other upperbody stuff ASAP.
Squats
70 x 5
80 x 5
90 x 5
100 x 5
109 x 5 w/ belt - fairly easy
Notes
First workout since injury. Attempted push ups, pull ups, weighted sit ups and benching with the bar. The only thing that didn't hurt was benching with the bar for some reason. Had no pain on squats and i think the week off actually did me some good.
Deadlift
80 x 5
100 x 5
120 x 5
140 x 5
Bench
Bar x 25 x 3
Light Squats
70 x 5
80 x 5
90 x 5
Bench
20 x 25
25 x 25
30 x 25
Squats
70 x 5
80 x 5
90 x 5
100 x 5
112 x 3
90 x 8
Chins
4x8
Squats
72.5 x 5
82.5 x 5
92.5 x 5
102.5 x 5
112 x 5
Bench
20 x 15
30 x 15
40 x 15 x 2
Chins
8 x 4
Deadlifts
83.5 x 5
103.5 x 3
123.5 x 3
143.5 x 5
DB Press
10 x 10
15 x 10 x 2
17.5 x 10 x 2
Wide Grip Pull Ups
8 x 4
Notes
Got a cold and i have to lift tomorrow as well. Got a lot of deadlines at the minute so schedules screwed, can't lift on sunday either.
Squats
70 x 5
80 x 5
90 x 5
102.5 x 5
115 x 5 - with belt, really good set. feel like i'm gonna progress well on my squats now
Bench
50 x 5
55 x 5
60 x 5
65 x 5
70 x 5 - first heavy bench work since injury, everything felt good. wasn't too difficult either, will use 76 as my max and work from there.
Chins
10 x 3 - few assisted last reps
Dips
8 x 1 - didn't wanna push my luck
Deadlifts
85 x 5
105 x 5
125 x 5
add belt
147 x 5
OH DB Press
15 x 10
20 x 8 x 3 - had to use big plates for this set, made it a bitch to get them into place
Wide Grip Pull Ups
BW x 8 x 3
CGBP
60 x 8 x 3 - first time doing this in a long time. Decided i'll keep it as extra tricep work for today
Squats
70 x 5
80 x 5
90 x 5
102.5 x 5
119.25 x 3 - accidentally put a 1.25 on one side... oh well. wide stance PR
Bench
50 x 5
52.5 x 5
60 x 1
injury started to hurt a bit, decided to shut it down
Chins
10, 9, 8, 8
Bench
50 x 5
55 x 5
60 x 5
65 x 5
72 x 5
Squats
70 x 5
80 x 5
90 x 5
105 x 5
belt
118 x 5
Chins
10, 9 , 8, 7, 6
Really had a strong arch today on bench. Watched a video by tate about how nobody knows how to bench properly haha. Still struggled to tuck my elbows as much as he does in the video but I can work on it.
Dh3t6T-nqP0&
Deadlifts
70 x 8
90 x 3
105 x 3 - supposed to be this, but when i took the plates off there was an extra 10 on each end so could of been 125.. maybe it was just on one end.. oh well
120 x 3
belt
140 x 3
155 x 3
OH DB Press
15 x 10
20 x 10
20 x 9
20 x 8
Notes
Cut it short there my stomach hurts like hell. DB press was tough, tried for a last set but it wasn't happening.
Had shitty sleep past few days because of this dumb online game and coursework deadlines. Didn't eat for 4 hours before this workout either
Might do my chins and dips later, see how i feel
Bench
50 x 5
55 x 5
60 x 5
67.5 x 5
74 x 5
Squats
70 x 5
82.5 x 5
95 x 5
add belt
107.5 x 5
121 x 5
Chins
8 x 3 - dead by this point
Notes
Missed last session of last week but today went well. Have to lift two days in a row this week
Deadlifts
70 x 8
98.5 x 3
113.5 x 3
128.5 x 3
143.5 x 3
158.5 x 3
DB OH Press
20 x 10 x 2
20 x 9 x 2 - failing
Notes
Sore as hell from yesterday. Definitely affected my performance a lot. Had the energy to continue but it was hurting.
I stood on some glass last night and cut my foot up pretty bad. It hurts to walk but i'm going to try and do upper body stuff later. I think it should be okay in a few days. I was pretty close to getting stitches
Bench
had hard time setting up because of my foot
50 x 5
55 x 5
60 x 5
67.5 x 5
76 x 3 - way too hard
Chins
BW x 8 x 4
Dips
BW 8 x 3
Curls
30 x 10 x 3
Notes
Decided i'll go back down to 70 on my bench because this was way too hard for week 3. My max obviously isn't 78 x 5. Suppose i should have been more logical to think my max wouldn't of gone down more considering i didn't bench for 4 weeks. Might drop squat back a couple of weeks since i couldn't get it done. Either way i doubt it's gonna hold me back progressing much.
Bench
Wider grip, had ring finger on rings
50 x 5
55 x 5
60 x 5
65 x 5
70 x 5
Chins
4x8
CGBP
55 x 10 x 3
Curls
32.5 x 8 x3
Deadlifts
70 x 8
102.5 x 3
117.5 x 3
132.5 x 3
add belt
147.5 x 3
162 x 3 - almost puked on this set, think my belt is getting a bit tight
DB OH Press
15 x 10
20 x 10 x 2
20 x 8 - first rep sucked, lost the DB's behind me
Rows
55 x 8
60 x 8
65 x 8
70 x 8
Notes
Decided to throw rows back in. I enjoy doing them and think they're a pretty sweet exercise. Good day today. Foot didn't hurt at all, it's pretty much healed
Bench
50 x 5
55 x 5
60 x 5
65 x 5
72 x 3 - all good sets, used my regular grip and felt way better.
Squats
70 x 5
80 x 5
90 x 5
add belt
105 x 5
118 x 3 - reset back a couple of weeks because i missed last two squat sessions
Pull Ups
3 x 8 - switched back to pull ups, chins suck
CGBP
57.5 x 8 x 3
Notes
Rained a lot today, had to go get newspaper to stop the garage from flooding. Was dripping wet when squatting and would of felt hardcore if i wasn't using such bitch weight. Also the lights when out during a set of pull ups. That was pretty cool.
Decided i'll be cleaning my diet up a bit. It's got a bit basic. I'm gonna add more 'healthy' stuff in like blueberries, cottage cheese, walnuts. It'll look something like this for anyone interested. Also i'm a pescetarian which means i only eat fish.
1st meal
125g rolled oats (can't find steel cut anywhere)
blueberries
50g whey
250ml milk
all blended up, i used to drink this everyday for breakfast but ran out of whey, just ordered some more
2nd meal
tuna sandwich
tortilla chips
cookie
possibly 500ml milk
This is my meal that normally sucks. I'll see how i feel with this
3rd meal
4-6 whole eggs
bread with butter or more oats blended up with milk
maybe fish with rice if we have anything good
4th meal
200g cottage cheese
50-75g sunflower seeds
Sounds pretty good.
Bench
50 x 5
55 x 5
60 x 5
67.5 x 5
72 x 5
Squat
70 x 5
82.5 x 5
95 x 5
add belt
107.5 x 5
118 x 5
Pull Ups
3 x 8
CGBP
57.5 x 10 x 3
Curls
32.5 x 10 x 4
Notes
I put my little barbell in my living room so I can do curls while I watch TV. I've done 4 sets already and might do a 5th. Now i know what it feels like to be a gym rat. Feels good man
Back was tweaked yesterday, plus I have loads of work to do right now so i'm working out tomorrow. I DON'T CARE WHAT ANYONE THINKS OF ME
Deadlits
70 x 8
105 x 3
120 x 3
135 x 3
150 x 3
165.5 x 3 [365lb]
OH DB Press
15 x 10
17.5 x 10
20 x 10
22.5 x 8
Rows
70 x 6 x 4
scott_donald
07-07-2009, 11:15 PM
jip busy journal... are you improving lately... numbers seem pretty static...
I kept checking over here but the site was always down so I was keeping a log on excel and BB.com. I've been making good progress past few weeks.
Deadlifted 172.5 x 3 (380lbs) and squatted 145 (320lb). I'll start updating this journal again since SM's back!
21/07/09
Squat
70 x 5
82.5 x 5
97.5 x 5
112.5 x 5
127 x 5 [280lb]
Bench
50 x 5
57.5 x 5
65 x 5
70 x 5
78 x 5
Notes
Had an argument with training partner over workout music so he stormed off and slammed my garage door and broke it. Had to spend 30 mins fixing it so had no time for accessories. Finding a good partner is impossible.
22/07/09
Run 7/8 minutes
Walk 15 minutes
Deadlifts
70 x 8
100 x 3
120 x 3
belt
137.5 x 3
155 x 3
172.5 x 3 [380lb]
Incline Bench
40 x 8
50 x 8 x 3
First time doing this, feels good man
Rows
70 x 6 x 4
25/07/09
Bench
50 x 5
57.5 x 5
65 x 5
70 x 5
80 x 3
realised I was letting my wrists roll back when benching, fixed this today and the weight flew up
Squats
70 x 5
85 x 5
97.5 x 5
belt
112.5 x 5
130 x 3 [286lb]
145 x 1 [320lb]
Pull Ups
4x8
CGBP
62.5 x 8 x 3
Powered by vBulletin™ Version 4.1.0 Copyright © 2013 vBulletin Solutions, Inc. All rights reserved.