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Ludwig Liftin' it
Might as well start a log here.
Age: 25
Height: 6'
Weight: 194
Recent PRs
Squat: 400x1, 355x5
DL: 475x1
Press: 190x1
Bench: 195x8, 230x3
Goals: 5-plate DL, bodyweight press, then 2-plate press, squat more, stop sucking at the bench, be more badass, etc.
Current program:
1: Squat 3x3 ramping, 1x10
2: Bench 5x5, DB rows
3: Rest
4: Squat PR (every 3rd week is a DL PR), DL 1x5
5. Bench PR (every 3rd week is a press PR), press 1x5
6. Rest
7. Rest
Last edited by LudwigVan; 06-13-2010 at 12:15 PM.
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Yesterday I drove out to the suburbs to teach the lifts to a friend. He's 5'4", 140, and has never lifted before. It's been awhile since I've taught anyone the lifts, so I was kind of excited to see how well I'd be able to teach him and how he'd progress.
I think it went pretty well. It took longer and was more work than I had anticipated. I had him squat 75x3x5, press 45x3x5, and DL 110x3x5. His squat had some knees in, heels off the floor, and lacking depth, but it got better as the sets went on, so I think his flexibility will improve with a few workouts. His bar path on the press was all kinds of fucked up, but I know that'll take time, too. His DL looked pretty decent. I just hope he sticks with it for a little while, otherwise I'll be kind of annoyed that I wasted my time.
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So, today was squat volume day. Worksets were:
350x3
360x3
370x1
310x10 -- PR
I had some nasty tightness in my left hip as I warmed up, and I felt like I was going onto my toes real bad, but fortunately it went away by the time I got to my work sets. 350x3 felt really good. 360x3 felt really hard -- I was having trouble keeping tightness on the eccentric, but I finished it solidly. I knew after the first rep at 370 that I wasn't going to get through another one, but I went for it anyway, got stuck, and left it on the pins. Bummer.
I haaate these fucking sets of 10. Having to do one after failing on the last triple is especially brutal. It's a huge mental battle just to get under the bar. The first rep felt so heavy, I didn't think there was any way I'd make it to 5, let alone 10. I feel like I really have to get my hips involved on these sets -- like my quads want to crap out, but I can somehow muscle the bar up with my glutes and hamstrings. Anyhow, I did all 10. There was some yelling involved. Time for eating.
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I'm on the same program. (Monday's are slightly different)
Good luck with your goals man- mine are very similiar.
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Thanks MAD.
6/16/10
Bench volume day
Currently in a deload for the bench, so I'm doing 4x5 and then a set of max reps. I was supposed to do 200 but I accidentally loaded 210 for the first set, which is the weight I deloaded from.
Bench press 210x5, 200x3x5, 200x7
Weighted chins - bw +10, 3x5
I haven't done weighted chins in awhile, so I was thinking I'd try alternating weeks between them and DB rows.
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6/18
Squat 360x5 PR
DL 380x4
Couldn't hold onto it for the 5th rep. This liquid chalk shit isn't cutting it, I'm gonna get some real chalk this week.
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6/20/10
This would normally be my bench PR day, but my bench is in a deload and I'm very close to a goal on my press, so I fucked around a little today.
Press - 155x5, PR
Bench 190x10, PR
Dips - BWx8 -- Hadn't done these in a long time and tried to get back into them recently. They were hurting my shoulders and chest like hell before, but felt a lot better today.
DB curls - 40x15
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6/22/10
Squat volume day
Repeating last week's weights.
Squat:
350x3
360x3
370x2
Got one more rep than last week, still missed the last one. I was bummed out and didn't feel like doing a set of 10, since I got all the reps on that last week, so I did some assistance stuff that I haven't done in a long time.
Good mornings
135 3x10
These felt awkward and uncomfortable, but not heavy. I have a huge bruise on my lower traps from the bar.
Decline situps
Bw+10, 3x10
I haven't done any direct ab work in a really long time. I just read 5/3/1 so I held the plate behind my head like Wendler says and he's right, it was really hard.
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623
Bench volume day
This is the last week of my bench deload.
Bench press
205 5x5
DB row 75 2x22
Bench felt heavy at first, which pissed me off. I got into the groove a little bit by set 3. The last set was supposed to be for max reps -- I went for 6 on the last set but got stock.
DB rows were annoying. My abs and hamstrings are sore as shit from the stuff I did on Tuesday.
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6/25
Squat 365 x 5 PR
405 x 0
DL 380 x 5 PR
365x5 was ugly as shit. I was sweating profusely and I felt like the bar didn't want to stay in position. Then 405 stapled me to the floor. No fun. So I got pissed and pulled an easy set of 5 at 380, which is technically a PR, although not a true 5RM.
6/26
Press 195 x 0/0/0
160x2
Dips BW x 10/10/10/10/12
Goddamn miserable day for pressing. I wanted to hit bodyweight today, but it just wasn't happening. Couldn't get it over my head and just wasn't finding the groove. I probably got some kind of overload effect from failing it three times, though. Then I wanted to do a set of 5 at 160, but that wasn't happening either. So I got really pissed and beat the crap out of some dips. At least those have come back to me somewhat.
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6/29
Squat 350x3
Clean 155x3 175x3x3
Shrug 185x10 225x20
Back extension +10x10 +25x3x10
Squats felt like shit warming up, then the first workset felt like shit, so I threw in the towel. I'm pretty sure some combination of the following needs to happen:
1) Squat deload
2) Programming change
3) Eat better
4) Stop being such a pussy
6/30
Bench 210 5x5 - PR
DB row 75 1x15
Dips +5 10/9/9
Broke through my bench plateau.
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