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9-4-09 Friday
Squat (4:00 rests)
160 x 5
160 x 5
160 x 5
Press (5:00 rests)
92.5 x 5
92.5 x 5
92.5 x 5
Dead lift
195 x 5
Chin Up (3:00 rests)
BW x 10
BW x 7
BW x 6
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Monday 9-7-09
Squat (4:00 rests)
165 x 5
165 x 5
165 x 5
Tuesday 9-8-09
Bench (5:00 rests)
152.5 x 5
152.5 x 5
152.5 x 5
Row (3:00 rests)
122.5 x 5
122.5 x 5
122.5 x 5
- didnt want to do upper body stuff on Monday cause I was sore as hell from working the day before, got it done the next day though
- feel like I found a nice groove for squatting rite now,only problem I feel is my hand position on the bar, im just not flexible or strong enough maybe ? to keep my wrists strait, I can get my wrists in a fairly decent position for the first 3 or 4 reps but then they start to give out and they hurt by the last rep
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Wednesday 9-9-09
Squat (4:00 rests)
170 x 5
170 x 5
170 x 5
Press (5:00 rests)
95 x 5
95 x 5
95 x 5
Deadlift
200 x 5
-maintained good form on squats, bout to start a string of prs starting Friday
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Friday 9-11-09
Squat
175 x 2
175 x 1
Bench
155 x 5
155 x 5
155 x 5
Row
125 x 5
125 x 5
125 x 5
- I could only guess that my legs were still fatigued from squats and deads from the previous workout, i stopped before doing any reps on squats with bad form
Monday 9-14-09
Squat (5:00 rests)
175 x 5
175 x 5
175 x 5
Press (5:00 rests)
97.5 x 5
97.5 x 5
97.5 x 5
Deadlift
205 x 5
Chin Up
BW x 10
BW x 6
BW x 6
- squat pr for sets across, form was not perfect on all reps though
- I need to get this problem with not having my wrists strait during squats sorted out. I think I can bring the bar up a little higher on my shoulders so will try that next workout
- Deadlift is the one exercise that I have yet to even come close to failing a rep on, but I have not even reached my pr from like a year ago when I did this routine. Ive been to conservative with it. Maybe when I bring the numbers up on this it will help with my poor squatting.
- screwed up my diet abit a few weeks ago, went from a bodyweight of 177 to 172 eating only 3 times a day but now its back to about 175, just gotta make sure I eat 4 good sized meals a day
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Update :
I stalled on my squat and bench the following week then the week after I only did one session.
Bodyweight is around 175 in the morning and 177 in the evening. So I havnt really gained anything for about a month. The 3 or 4 meal a day strategy isnt working anymore so I decided to experiment with some milk I started off with 2 pints a day (quarter gallon) every day for 1 week, 3 pints a day for the next two weeks, and this week Im up to 4 pints (half gallon) a day.
To sum all that up, Im working my way up to GOMAD along with 3 meals a day.
Monday 9-28-09
Squat
155 x 5
155 x 5
155 x 5
Press
95 x 5
95 x 5
95 x 5
Deadlift
215 x 5
Wednesday 9-30-09
Squat (5:30 rests)
157.5 x 5
157.5 x 5
157.5 x 5
Bench (4:30 rests)
152.5 x 5
152.5 x 5
152.5 x 5
GHR
BW x 10
BW x 9
Chin Up (2:00 rests)
BW x 8
BW x 6
BW x 4
- Deadlift pr
- Im only about 2 weeks away from getting prs in everything else, just need to get my food in and not attempt a workout worn out from my job.
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