Rod's New Log

[RodChandler]

This is my first post here in this forum since moving my log over from the SS section. As my work has made following the SS program quite difficult for now I am switching my programming up a bit to make things work with my schedule so I figured since I was NDTP any longer I should move my log over here. The original log can be found here for any interested.

Monday 4-7-14

Bench

45x10
135x7
185x5
225x3
235x5x3

Press

45x10
115x5x3

Dips

3x5

Did my bench press at regular weight with a slight reset and my press at 80% of regular work weight. On Thursday I'll flip them and go heavy on the press and back the bench off to 80%.

Finished off with 5 rounds of HIIT on the elliptical with 20s on 40s off.

[RodChandler]

Tuesday 4-8-14

Today sucked. It was one of those days where the weight just felt H-E-A-V-Y for every lift, even the warmups. I'm glad I powered through it, but hate 'em when they happen.

Squat

BWx10
45x10
135x7
225x5
275x3
315x1
335x5x3

RDL

135x5
225x3
235x5x3

Snatch Grip High Pull
135x5x3

[RodChandler]

Thursday 4-10-14

Good day overall. A bit rushed, but everything felt good and definitely not as hard as Tuesday felt.

Press

45x10
95x5
115x3
145x5x3

Bench

195x5x3

Lying Triceps Extension

EZ Curl bar with 25's on each side x5x3

Had to cut out the HIIT today as time was crunched, will make it up on Saturday.

[RodChandler]

Friday 4-11-14

Still need some tweaks to what lifts I need to do and when, but overall happy with how this week went.

Deadlift

45x10
135x5
225x5
275x3
315x1
365x3x3

Squat

135x5
225x5
275x5x3

[RodChandler]

Monday 4-14-14

Still tweaking it, but I think I have it about dialed in where I want it time and intensity wise.

Bench

45x25
95x10
135x7
185x5
205x3
225x1
240x3x3

Press

45x7
95x5
115x5x3

Dips (assisted @115 lbs.)

3x8,7,7 when I complete 3x8 then the next week will drop 5 lbs. off the assist.

7 rounds HIIT on the elliptical 20s on 40s off.

[JAM]

You'll probably have more luck doing your second pressing exercise of the day with something other than three sets of five. The primary exercise will start taxing your ability to get good work in on the other. Maybe something like:

Day 1: bench 3 sets of 5, press 2-3 sets of 8-12
Day 2: squats and stuff
Day 4: press 3 sets of 5, bench or close grip bench 2-3 sets of 8-12
Day 5: squats and deads

You can also try your chins/rows on upper OR lower days.

[RodChandler]

You'll probably have more luck doing your second pressing exercise of the day with something other than three sets of five. The primary exercise will start taxing your ability to get good work in on the other. Maybe something like:

Day 1: bench 3 sets of 5, press 2-3 sets of 8-12
Day 2: squats and stuff
Day 4: press 3 sets of 5, bench or close grip bench 2-3 sets of 8-12
Day 5: squats and deads

You can also try your chins/rows on upper OR lower days.

That's not a bad template, and it may be something I should consider if this one doesn't do for me as planned. This is some trial and error based on what I respond to well, or at least have in the past. I'm liking it so far, but I'm only on the second week. The two pressing movements together seem to work well so far because the way I have it structured is 3x3 on the primary lift for that session, upping the weight weekly and using the second press movement as more of an assistance lift by dropping the weight of the previous work session by 20%. Then I'll finish off with a higher rep exercise. On Thursday, the Press will be the working lift for 3x3@150 lbs. and I'll back the bench off from 240 lbs.to 190 lbs. and do my 3x5 with that and then finish with a more tricep centered movement for higher reps instead of one that puts more emphasis on the chest like I do on Monday. Can't say for sure how it will go until I get a few weeks in, but so far so good. If the numbers on the bar keep going up I'll ride it for a while.

Thanks for the tips and taking the time to read and comment on it. It is appreciated.

[RodChandler]

Tuesday 4-15-14

Weird one today. Neither good nor bad, just ok. Although I think in part it had to do with needing to use the restroom during my squat set.

*Note to self; next time use the damn terlot before training. You'd think at 40 years old you would know that by now, but evidently you're a dumbass. *End of note.

Squat

45x10
135x5
225x3
315x1
345x3x3

RDL

135x5
245x5x3

Snatch Grip High Pull

145x5x3

[RodChandler]

Thursday 4-17-14

Press

45x10
95x5
115x3
135x2
150x3x3

Bench

135x7
155x5
195x5x3

Lying Triceps Extension

72x5x3

[RodChandler]

Saturday 4-19-14

Well, I think I know the reason why you don't use fat bars for deadlifts. I noticed I was having a lot of trouble holding on to the bar, and at a much lighter weight than I had been working with prior to my gym changing out all the bars. Was into my second rep on my second set and felt something pop in my left forearm, the bigger muscle that comes from the outside of the elbow. Had to set it down fast and now I can't even lift my water bottle to tale a drink of water without it feeling like an icepick is being jabbed into the middle of my forearm, Yay me! Hopefully it's just a good strain and with some rest and icing will be good to go in a couple of days.

Deadlift

135x10
225x5
275x3
315x2
375x3,2

As I couldn't much use my left arm that brought the rest of my workout to an abrupt halt.