djl236's log

[djl236]

Monday 8/31/2009
Bench
45x1x10
135x1x5
155x1x3
170x1x2
190x5x5 easy

BB Rows
135x1x8
205x4x8

Weighted Dips
BW + 50 lbs
2x10
1x8
1x6

Weighted Pullups
BW + 25 lbs
3x8

[djl236]

Tuesday 9/1/2009
Squats
45x1x10
135x1x5
185x1x3
225x1x2
255x1x1
290x5x5 pretty easy, not bad

Good Mornings
never did these before so I was playing around to find a good starting weight for next time I do them. Used the round backed version, narrow stance. Focused on staying tight while curling my midsection/hips down and bending in half. They were hard on my last sets, needed a belt. I have to work these hard and get strong.
45x1x10
135x1x5
160x1x5 - Challenging.
185x2x5 - wore belt. Dunno if I could do this weight without the belt.

Squats felt good. Good mornings were tough. Need to work on them.

[djl236]

Thursday 9/3/2009
Press
45x1x10
75x1x3
95x1x3
115x5x5 easy

Dips - BW only
1x20
2x15

Pullups - BW only
1x20
1x10
1x12

Pullups felt off today, dunno why.

[djl236]

Friday 9/5/2009
Box Squats
120x1x5
145x1x5
175x1x5
200x1x5
230x1x5

Power Shrugs - kind of just played with the weight. Haven't done shrugs in a long time.
135x1x8
225x1x8
315x1x8
375x1x8
405x1x8

Back Extensions - with a 45lbs plate
3x12

[djl236]

Monday 9/7/2009

Bench
45x1x10
135x1x5
155x1x3
175x1x2
195x5x5 easy

Old School T-Bar Rows (done in the corner).
Not sure if I'm counting the weight on these right since some of the bar stays on the floor so I put the number of 45lbs plates in paraenthesis.
90x1x8 (1 plate)
135x1x8 (2 plates)
180x1x8 (3 plates)
225x1x8 (4 plates)
270x1x6 (5 plates) hard..form got sloppy on last couple reps
225x1x8 (4 plates)

Weighted Dips - BW + 50lbs
2x10
1x9
1x6

Weighted Pullups - BW + 25lbs these felt off today
1x8
1x7
1x6

[Andy Baker (KSC)]

Next time you do the old school t-bar rows, try them with 25 lb plates instead of 45s. You will most likely do less weight but the increased ROM makes it more challenging. I always get a bigger pump in my back with the 25s than the 45s. You can pull the handles real low into your belly (like a seated cable row) and not bump the 45 lb plates on your chest.

[djl236]

I'll have to give that a try. I was having the chest bump problem with the 45s. I really liked the pump I was getting from the T-Bars too.

[djl236]

Tuesday 9/8/2009
Squats
45x1x10
135x1x5
185x1x3
225x1x2
255x1x1
295x5x5 - PR for 5x5

Rack Pulls
225x1x5
305x1x3
340x1x3
375x1x2
405x1x1
420x1x2

Rack pulls felt a lot easier this time than last. Pulled from the 4th pin, about right at the bottom of the knee.

[Andy Baker (KSC)]

Nice job on the squats!

[djl236]

Thanks Andy. Last time I ran a true 5x5 sets across was doing a TM program. I started at 235x5x5 and got up to 290. Once I hit 295 I switched to 5x3 to keep the program going without a reset or deload. Worked quite nice. 295 today didn't feel bad at all. So far I'm really liking this 4 day template, I feel more recovered and I'm in and out of the gym a lot quicker.