TwoTimes Log - 01/17/2011

[TwoTimes]

Background:
Age - 29
Weight - 206lbs
Height - 6ft
Fat - Dunno, 20-25%

Started Practical Programming Novice Program
Monday
3x5 Squat
3x5 Bench Press
3xF Chin ups

Wednesday
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Friday
3x5 Squat
3x5 Bench Press
3xF Pullups

I have not been alternating between bench press and OH press on Mondays and Fridays because of a recent motorcycle accident. However, I will be incorporating them starting this Monday (Week 6).

I started all my lifts with 135 lbs. I have added 5lbs to every lift each workout and feel I will be stalling very soon on my bench press (Form is getting bad, almost blowing a testicle, ect when completing my last workout)

Current lifts are:
Squat 200lbs
Bench 200lbs
Deadlift 180lbs (I was only adding 5lbs to each workout. Should have been adding more? This Wednesday I added 15lbs (to reach 180lbs) and plan on adding 10lbs each workout as long as I can.

I have been doing 30 mins slow jogging on an elliptical after workouts and 60 mins on recovery days. I'm beginning to clean up my diet - no beer, chips, and have stop putting cheese and sour cream on everything.
I'm an Orthodox Christian and Lent is soon approaching (No meat, fish, dairy, olive oil). So I am planning to supplement with protein powder, soy milk, ect, for the next month and a half. I am hoping this will also help facilitate body recomposition.
Any help, comments, or criticism welcomed.
2X

[TwoTimes]

Warm up - A few minutes on elliptical.

Squat
45lbsx2x5
80x1x5
120x1x3
160x1x2
205x3x5
No problems here. Focusing on keeping weight in the heels and pushing up with lower back.

Bench
45x2x5
100x1x5
140x1x3
180x1x2
205x5
205x3
205x2
First time I have not made all my reps in this exercise. I will rest up and try to hit this hard on Wednesday.

Pullups
4,3,3
I need to make a pull up bar. I'm pulling off a support beam in my basement. It's much too thick to get my hand around properly and my grip slips. However, when I started I was only doing 1 pull up.

30 Mins slow jog on elliptical, stretch and done.

[TwoTimes]

Beginning week 6

Warm up - Few minutes on elliptical

Squat
45x2x5
80x1x5
125x1x3
165x1x2
210x3x5

Seems to be going fine. Uploaded some video of a warm up set and my first set of 5 to get some feedback on form.

Warm up
http://www.youtube.com/watch?v=1tbwijdGKXo
Work set
http://www.youtube.com/watch?v=PYvSw3s_9n8

Press
45x2x5
55x1x2
70x3x5

This is the first week that I am adding OH press so I started light. Hopefully this will also help my recovery since I missed reps on my last bench press workout.

Chin ups
4,3,3
My hands are slipping around. I think I am limiting myself to finger strength because I don't have a bar...I hope to correct this soon.

Since my press weight was light today I felt pretty good so I added a few light accessory exercises.
3x5 Dips
3x5 weighted crunches (45lb plate) These were done with the bench declined. I held the plate to my chest, lowered myself parallel with the floor, held position for a 3 count and sat up.

Finished with 30 mins light cardio on the elliptical, stretch, done.

Today I also started supplementing with protein powder and creatine post workout.

[TwoTimes]

Brief warm up on elliptical

Squat
45x2x5
85x1x5
125x1x3
170x1x2
215x3x5
Weight is starting to feel heavy on the last set of 5.

Bench
45x2x5
100x1x5
140x1x3
180x1x2
205x3x5
I'm friggin jacked! This is the first time I've had a BW (1lb short) bench press. Last workout I only made 5, 3, 2.

Deadlift
75x2x5
110x1x3
160x1x2
190x1x5


30 mins light cardio on elliptical, stretch, done.

[TwoTimes]

Warm up
Few mins elliptical

Squat
45x2x5
85x1x5
130x1x3
175x1x2
220x3x5

OH Press
45x2x5
50x1x3
60x1x2
75x3x5
I'm sure I could probably be doing higher jumps than 5lbs. Should I continue to take this slow or start bumping them by 10s?

Pull ups
4,3,3
Bought one of those in-the-doorway bars. Going to try using this on Monday.

Dips
3x5

30 mins light cardio on elliptical, stretch, done.

Creatine is giving me hellish cottonmouth.

[hbriem]

I'm sure I could probably be doing higher jumps than 5lbs. Should I continue to take this slow or start bumping them by 10s?

Well, your press is very light compared to your bench. I'm a horrible presser and get ~60%. I'm sure adding 10 lbs is OK for a week or two.

Creatine is giving me hellish cottonmouth.

It makes you thirsty, yes. Drink more.

[TwoTimes]

Thanks, hbriem.

[TwoTimes]

1/28 - Monday
Caught whatever stomach virus was going around. Took the day off to calm my bubble guts.

1/2 - Wednesday
Warm up on elliptical
Squat
45x2x5
90x1x5
135x1x3
180x1x2
225x3x5

OH Press
45x2x5
55x1x3
75x1x2
95x3x5
I jumped 20lbs this workout. I'll probably add 10lb next workout then continue on with 5lb increments.

Deadlift
80x2x5
120x1x3
170x1x2
200x1x5

30 min on elliptical, stretch, done.

Felt really good after todays workout.