djl236's log

[djl236]

Thursday 9/10/2009
Press
45x1x10
75x1x3
95x1x3
117x5x5

Dips - BW only
1x20
2x15

Pullups - BW only
1x20
1x15
1x13
1x3
51 total

DB Rows - tried them "Kroc" style - high rep set, but didn't use the heaviest weight I could possibly handle. Actually felt a really really good pump in the lats, much more than with BB Rows. Think I may stick with these and T-Bars for now to cover my horizontal rowing assistance work.
75x1x20
75x1x12

[djl236]

Friday 9/11/2009
Box Squats
125x1x5
150x1x5
180x1x5
205x1x5
235x1x5

Speed Deadlifts - 10 singles pulled 30-35 secs apart focusing on pulling faster each rep.
270x10x1

Back Extensions - used a 20lbs DB behind my head. Much harder this way. Felt like they hit the lower back much better with a better ROM.
3x12


God bless those who died today 8 years ago, and all the Marines, soldiers, sailors, airmen, and coast guardsmen in the GWOT. Semper Fidelis.

[Andy Baker (KSC)]

How are you liking the program thus far??

[djl236]

How are you liking the program thus far??

Honestly, a lot. Not only do I feel like I'm getting stronger, but I feel more recovered than I did with madcow's starr 5x5 or a TM template. I'm in and out of the gym a lot faster now that I'm not doing ramped or straight 5x5 sets of squat, bench, clean or squat, press, deadlift in one day, but I definitely feel like I'm getting enough done despite being in and out of the gym faster. My main lifts feel really good right now, and I'm getting the recovery to allow the assistance work to be done. Its only going to be the fourth week starting Monday but I like it a lot. Its allowing me extra time/recovery to really hit my back, which I think has been neglected. Hopefully this fixes not only my 2nd half of my deadlift pull, but also my bench.

[djl236]

Monday 9/14/2009
Bench
45x1x10
135x1x5
160x1x3
180x1x2
200x5x5 probably gonna start 2lbs/week increments starting next week now.

T-Bar Rows (off a block, since everyone seemed to be using most of the 25s for curls with the EZ-bar).
135x1x8 (2 plates)
225x3x8 (4 plates)
245x1x8 (4 plates + two 10s)

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

Weighted Chinups - BW + 25lbs - decided to mix it up and do supinated chins instead of pullups tonight. May start doing chins on Mondays and pullups on Thursdays now. Liked the variation.
3x7

[djl236]

Tuesday 9/15/2009
Felt like shit today...i'm getting/am sick. I think its just a nasty head cold/sinuses and not the flu. Its trainable, just makes me tired and a lot more hungry. Workout was good though, just had to get going at first.

Squats
45x1x10
135x1x5
185x1x3
225x1x2
260x1x1
300x5x5 - PR for 5x5

Good Mornings - Round back, nearly straight legs, slightest bend in the knees
45x1x10
135x1x5
160x3x5

No belt used for the good mornings. They were hard.

[K.Diesel]

Congrats on that 300 lb milestone!

[djl236]

Congrats on that 300 lb milestone!

Hey thanks, it wasn't really too hard either. Felt great.

[djl236]

I have some shit going on, on Friday so I have to cram Thursday's and Friday's workouts into today and Thursday.

Thursday 9/17/2009
Press
45x1x10
75x1x3
100x1x3
120x5x5

Dips - BW only
2x20
1x15

Pullups - BW only
1x20
2x15

DB Rows
80x2x20

[djl236]

Friday 9/18/2009
Box Squats
130x1x5
155x1x5
185x1x5
210x1x5
240x1x5

Power Shrugs
225x1x6
315x1x5
370x1x3
405x2x8
425x1x8
440x1x8 - this is my deadlift 1RM. Not bad.

Back Extensions - 20lbs DB held behind head
3x12

Workout was tough since I've gone the past 4 days straight since I have some obligations tomorrow and can't lift. Very happy to rest the next 3 days.