2010-11-20

Awful day.


Squat
1x4x115 kg
1x3x115 kg
1x5x80 kg front squats

Just no energy. Totally empty.


Press
2x4x61 kg
1x4x60 kg

Same here.


Deadlift
1x5x130 kg

Was pondering moving up on the DL today since I almost got 5 last time, but figured there was no way given how the other exercises had gone. Barely got 5.


Recovery hasn't been optimal (stress, ok eating, meh sleep) but blah. Think I'm gonna move on to Tate's six week bench thingy next week. Contemplating combining it with 5/3/1 for 4 workouts a week, where the other two days will be squats and DLs 5/3/1 style. That way I can continue progressing on those simultaneously. Dunno if that'll be too much for my recovery though. Will post in intermediate programming thread with specifics.

2010-11-23

First day of Tate's 6 week bench press program + 5/3/1 hybrid. Going for 4 days a week, 2 days for bench and 2 days for squat/DL.


Max Effort Bench Day


Floor Press
Started with bar, moved up 5/10 kg (alternating), always 5 reps.

Worked up to
1x5x75 kg (165 lbs)

Stupidly enough I forgot to youtube some floor press form vids, so kinda improvised. Will check before next week.


DB Extensions
2x8x18 kg (40 lbs)

Supposed to have one left in the tank. Moving up to 20 kg next time.



Rear-Delt Lateral Raise
3x12x8 kg (17 lbs)

Weight was very light to start, then got pretty heavy at the end. Felt weird.



Kroc Rows
24/24 x 30 kg (66 lbs, +2/3 reps, +0 kg)


Finished in little over an hour, SS sessions have usually taken around 2 hours. Sweet.

2 hours? Never came close to 2 hours ever/ Sometimes an hour and a half but only because I had to wait for equipment or whatever.

Around 15 mins changing/warming up, 10 mins stretching post-workout. 1.5 hours or so working out. I spend about 20 mins less when not going with my brother, so we spend a bit too much time socializing. Neither of us minds though, so it's all good.

My TM volume day takes 2+ hours if it matters.

My TM lower body only volume day takes 2+ hrs.

this response was when i was doing two 5x5 lifts and speed deadlifts on TM mondays.

Probably took 5-6 mins between most sets on SS lately, and usually always added abs/back extension at the end for another 10 mins. Warm-up sets took a bit longer since me and my brother alternated, which is part of the reason I saved 20 mins when going myself. I'm aware 2 hours is a bit long, but I didn't mind much.

I take some unnecessary amount of rest most of the time, so 2hrs seems standard for me lol

I think most people prob take too long between sets. I have taken 2 hrs on voliume days and on reg SS 3x5 days many times, but unless I'm doing a ton of stuff or have no energy I've tried to take no more than 6/7 minutes, aiming for 5.

2010-11-26

Missed a day due to life stuff and drinking tonight, so only 3 sessions this week. First day of 5/3/1 squatting.


Squat
Worked up to
7x105 kg (231 lbs)

Left one in the tank.


Front Squat
5x10x55 kg (121 lbs)

This killed me. Not used to high rep sets (or 5 sets for that matter), panting like a whale after each set.


Back Extensions
3x10x25 kg

Not sure if I wanna go with 5 sets on these after front squatting, which def hits my lower back as well.


Planks
1x10 kg x a while

Had to leave. Doing 2-3 sets at home now.


Used about 80-90 mins in total. Needed 4 mins or so between front squat sets, so these will take longer than the upper body days.


Looking forward to DOMS tomorrow.

2010-11-28

Second day of Tate bench brotasticness.


DE Bench Press
10x3x55 kg (121 lbs)

Tate called for 8 sets with varying grip width, I decided to go with Rip's suggestion in PPAN and do 10x3 with medium width. Mostly because I didn't feel like switching weights, which in retrospect might not have been necessary, heh. At least I got the hang of it decently with the last sets being faster than the first ones.


3-board bench press
2x5x85 kg (187 lbs)

One in the tank. Hm, would have thought I could have lifted more than this compared to reg bench 5RM (80 kg), but this was def my 6RM.


Press
3x8x52.5 kg (115 lbs)

20 mins of exercises of choice according to the program, want some pressing in there. Pretty heavy after two sets of pressing previously.


Barbell Curlz
Yeahhhhh buddy

GL with this. I'm interested to see how you like it. I might try something like this after I finish my DL program. btw, there's nothing wrong with going for teh big gunz imo.

Well, I didn't really include curls for the big gunz. I wanted one more upper body exercise, but was too shot for chins. Since all the other assistance stuff I do hits the triceps way more I figured it wouldn't hurt with some balance. Plus the curls aren't very intensive, recovery-wise.

...but sure, some bicepts sculpting and toning is good too.

2010-11-30


Deadlift day (5/3/1)


Deadlift
Worked up to

8x112,5 kg (248 lbs)


Good Mornings
10x20 kg
10x30 kg
3x10x40 kg

Feeling my way. Set of 30 was easy, first set of 40 was ok, last was urggghhh.


Lunges
10x20 kg
10x30 kg


Overhead lunges
3x10x30 kg

Per G4S' suggestion in the intermediate thread.


Hanging Leg Raises
2x10

Meh, lame exercise. Back to planks.


Planks
3 x 10 kg x ?? secs


Jesus F Christ. The volume on this is argh, especially training 4 days/week. Hams are destroyed. Think perhaps I'll switch to the triumvirate template of 5/3/1 for DLs/squats instead. Which would basically mean one less exercise, heh.

2010-12-02

Pretty lol sore in the hamstrings, but luckily this was


Max Effort Bench Day


Floor Press
Started with bar, moved up 5 kgs with 3 rep sets.

Worked up to
1x3x77.5 kg (170 lbs)

That was not my 3-rep max, so added 5 kg.
1x3x82.5 kg (182 lbs)

Found my groove on the floor presses, I like these.


DB Extensions
3x8x20 kg (40 lbs)


Rear-Delt Lateral Raise
3x12x10 kg (22 lbs)

Yeah I'm never doing these again after finishing the program.


Kroc Rows
28/26 x 30 kg (66 lbs, +4/2 reps, +0 kg)

Left hand is struggling with the grip. I think it's mostly because of all the bro work right before, whereas I usually have done other stuff before rowing.


Think I'll stick with the current template on 5/3/1, figure I'll get used to the volume. We'll see if I pussy out or if I'll be the best exerciser I can be.

Might as well strap the rows eh?

Yeah I'll do that next time.


Forgot to add I did one more set of Krocs for 20 reps each hand. Originally the program calls for 4x12 "chest-supported rows", I assume this is the machine row with a pad for your chest. I'd rather do Krocs...and be a special snowflake.

Max Effort Bench Day without actually bench pressing. Bro, I mean... come on bro.

I hang my head in shame. The program actually calls it Max Effort Day, so I'll stick with that in the future.

Ok, I was nearly going to have to ask you to hand in your gun and brobadge.

2010-12-05


5/3/1 Iteration 1, Week 2 - Squats


Squat
3x85 kg (187 lbs)
3x87.5 kg (215 lbs)
7x107.5 kg (237 lbs)

Not the best set. Really upset stomach and had to take a massive dump before the actual set, lol.


Front Squat
5x10x57.5 kg (126 lbs)

Already the volume doesn't feel as bad. Adaption and stuff, wow.


Back Extensions
3x10x25 kg

I seriously think 5 sets of these are overkill on top of the front squats.


Planks
3 sets


Side Planks
2 sets each side

Six Week Bench Press Cure, Week 2



DE Bench Press
10x3x55 kg (121 lbs)

Pretty sure these were faster than last time. Gonna stick with Rip's recommendation to stay at the same weight and focus on more speed for the first 4 weeks.


3-board bench press
2x3x90 kg (198 lbs)


Press
3x8x52.5 kg (115 lbs)


Barbell Curlz
4x8x25 kg

I dunno, these are pretty "hard" with strict form. Unsure of how much hip if any to put into them. I should prob read about them in SS before next time.

Bro, come on, bro. Here's a good vid demonstrating correct barbell curl form.

http://www.youtube.com/user/whatdidy.../0/VYGt7ucoLEo

Oh man, how could I forget! Luckily I had my bro bro (geddit) assist me at least, otherwise there is NO WAY I could have gotten all that weight.