djl236's log

[djl236]

Friday 4/1/2011
Press
45x1x10
95x1x10
115x1x3
167x2x5
167x1x6 - PR for reps.
Struggled with every rep and set today on press, just like bench on Wednesday. Weird, triceps were hurting.

Squat
45x1x10
135x1x5
185x1x3
225x1x2
275x1x1
350x2x5
350x1x6 - PR for reps.
Struggled every set with squats too.

Weighted Chins - BW + 20lbs
2x10

So damn sore. I'm gonna modify this to work each lift only once a week and see if that helps my recovery. I'll keep the set/rep scheme the same of 2x5, 1x5+ but I'll do each lift once a week except deads still every other week. I'll add in assistance work now on each day as well to target the little weak spots....

[djl236]

Monday 4/4/2011
Bench - still using the closer grip, thumbs distance away from smooth, i like it.
45x1x10
135x1x10
185x1x3
215x1x1
250x2x5
250x1x7 - PR for reps. Really fought for that 7th, hard.

Incline Bench - used the same grip as the flat bench, which is damn close for inclines. Combine that with my long arms and the bar path seemed to travel so much farther than flat, these were hard.
185x3x6 - PR. Never did 185 on inclines before.

Dips - BW only
2x12

Triceps were shot by the end of this workout. Hopefully this helps get my bench and press over 300 and 200 respectively.

[djl236]

Wednesday 4/6/2011
Squat
45x1x10
135x1x5
185x1x3
225x1x2
275x1x1
360x2x5 - PR for sets. only ever did 1x5 with this weight before.
360x1x6 - PR for reps.
Squats were brutal hard/heavy today.

Good Mornings
225x3x5

[djl236]

Thursday 4/7/2011
Press
45x1x10
95x1x10
115x1x3
135x1x1
170x2x5 - PR for sets/reps.
170x1x6 - PR for reps.
All presses were brutal/heavy today. I struggled.

Thick EZ Bar curls
75lbsx2x12

Rope Tricep Pushdowns
100lbsx2x12 - My triceps were already smoked from the presses, I couldn't do much more than this today.

[JAM]

170x1x6 - PR for reps.
All presses were brutal/heavy today. I struggled.

How long are you resting between sets? My press saw a huge boost when I incorporated a form of rowing into my workout. I alternated kroc or BB rows.

Either way, good job man. Getting strroooooooonnnnnnnnnnnngg!

[djl236]

How long are you resting between sets? My press saw a huge boost when I incorporated a form of rowing into my workout. I alternated kroc or BB rows.

Either way, good job man. Getting strroooooooonnnnnnnnnnnngg!

I try not to rest too long but I'm not rushing either. 3-5 minutes for the first two sets, maybe 5-7 on the last. My press went up for sure though, most I've ever done prior is 170x1x5 and 180x1x1. I think I can do more than 180 for a single now.

Haven't been doing any rows but I may start. I changed around JP's program now so I only do the lifts once a week. I think I'll recover better.

[djl236]

Monday 4/11/11
Bench
45x1x10
135x1x10
185x1x3
215x1x1
255x2x5 - PR for sets and reps.
255x1x6 - PR for reps.

Incline Bench
185x1x5
195x2x5 - PR

Dips - BW only
3x12

Thick EZ bar curls
70x1x15
75x1x12

[JAM]

I changed around JP's program now so I only do the lifts once a week. I think I'll recover better.

I changed too. I get in a workout about once every 2 weeks. HA! I suck.

You've made some good gains.

[djl236]

Wednesday 4/13/11
Squat
45x1x10
135x1x5
185x1x3
225x1x2
275x1x1
365x3x5 - PR! Brutal. Struggled every set. Barely locked out the 5th rep on every set. Sore as shit now. Reseting 10% next week and working back up. I made good gains.

Deadlift
225x1x5
315x1x3
405x1x1
465x1x1 - Was feeling pretty burnt from the squats but it went up fairly easy considering.

[djl236]

Friday 4/15/2011
Press
Didn't work out, had too much shit going, reseting anyway 10% to 155 and working back up next week.