Workout Log, Wendler 5/3/1, cycle 1, week 1

Monday (4-2-2012)
press warmup 50x5, 65x5, 80x3
press working 85x5, 95x5, 110x8
press accessory 65 5x10
chinups 10, 9, 7, 6, 5, 5, 5, 5

Tuesday
deadlift warmup 145x5, 185x5, 215x3
deadlift working 235x5, 270x5, 305x9
deadlift accessory 185 5x10
hanging leg raise 5x10

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 145x5, 170x5, 190x9
bench accessory 115 5x10
dumbbell row 80 lb 5x10 each side

Friday
squat warmup 135x5, 155x5, 185x3
squat working 195x5, 225x5, 255x9
squat accessory 155 5x10
leg curl 100 lb 4x10, 8; 90 lb 2

Weight (Friday): 183 lb

Notes: Trying out 5/3/1 again.  I think I'm actually at the point where deliberate periodization and a split routine are needed and helpful.

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Abbreviated, mostly restful week

Monday (3-26-2012)
squat 145 x20, 185 x5, 225 x5, 275 x5, 225 x5, 185 x5, 135 x5
press 45 x5, 95 x5, 115 x5, 125 x3, 130 x3, 125 x3, 115 x5, 95 x5, 45 x5
chinups 12, 7, 5, 5

Weight (Friday): 180 lb

Notes:  Decided to give Wendler's 5/3/1 another go starting today, so I took the rest of the week off after last Monday.

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Archiving StrongLifts5x5

StrongLifts 5x5 Workout A	StrongLifts 5x5 Workout B
Squat 5x5	Squat 5x5
Bench Press 5x5	Overhead Press 5x5
Barbell Rows 5x5	Deadlift 1x5

Because I detest going to the actual site nowadays.

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I'm not sure if I want my BMI to go down

Because of chocolate, because losing weight due to chocolate would just be weird. In any event, I was way ahead on this. I've been drinking brewed chocolate from Chocolate Alchemy for about a week now, and it's awesome.  I'll be sure to post if it also causes weight loss.

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Full week at the gym, no real program

Monday (3-19-2012)
deadlift 275 lb 5, 3, 3
bench 210 lb 4x3
dumbell row 100 lb 2x8, 5 each side

Wednesday
squat 45x5, 135x5, 185x5, 225x5, 265x5, 225x5, 185x5, 135x5 45x5
press 45x5, 95x5, 115x5 125x3, 130x2, 125x3, 115x5, 95x5, 45x5
chinup 11, 8, 6, 5

Friday
squat 45x5, 135x20
deadlift 135x5, 225x5, 295x5, 225x5, 135x5
bench 135x5, 175x5, 195x5, 215x4, 195x5, 175x5, 135x5
dumbell row 100 3x5

Weight (Friday): 178 lb

Notes:  Since I'm still rehabbing my hip, a program doesn't make a lot of sense right now, so I'm just lifting what I can, when I can, and trying to add a bit of volume with the pyramid sets.

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Relationships

Wanted to save this, supposedly excerpted/summarized from His Needs, Her Needs.

For women:
1. The first thing she can’t do without — Affection.
2. She needs him to talk to her — Conversation.
3. She needs to trust him totally — Honesty and Openness.
4. She needs enough money to live comfortably — Financial Support.
5. She needs him to be a good father — Family Commitment.
For men:
1. The first thing he can’t do without — Sexual Fulfillment.
2. He needs her to be his playmate — Recreational Companionship.
3. He needs a good looking wife — An Attractive Spouse.
4. He needs peace and quiet — Domestic Support.
5. He needs her to be proud of him — Admiration.

Posted by: leoncaruthers at 09:01 AM | Comments (1) | Add Comment
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Workout log, PTTP then hip rehab, week 1

Monday (3-12-2012)
squat 265 lb 3, 3, 2, 2
press 125 lb 3, 3, 2, 2
chinups 13, 8, 6

Wednesday
bench 205 lb 5, 4, 4
bench 165 lb 5x5
dumbbell row 100 lb 3x5
dumbbell row 80 lb 5x5
thrusters 45 lb 10
thrusters 85 lb 2x5

Friday
squat 45 lb 10
press 125 lb 4, 4, 3
press 105 lb 3x5
chinups 12, 7, 5, 5
rowing machine (after lunch): 24 minutes, resistance 8, 5km traveled

Weight (Friday): 178 lb

Notes:  Decided my hips needed an extended break from heavy lifting after Monday's squats, so the rest of the week was all press/push/pull work with a little light hip rehab.  I may start light (embarrassingly so) again today, but we'll see how I feel after a warmup.

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Workout Log, PTTP cutting, week 1

Monday (3-5-2012)
deadlift 325 lb 3, 1
deadlift 295 lb 3, 3, 2, 2
bench 205 lb 4x3
close-grip cable row 100x10, 140x5, 180x5, 160x5, 160x5

Wednesday
squat 265 lb 1
press 125 lb 2
press 115 lb 5, 3, 2
chinups 12, 7, 7

Friday
deadlift 315 lb 3, 3, 2, 2
bench 205 lb 4, 4, 3
dumbbell row 100 lb 3x6

Weight (Friday): 176 lb

Notes: Back was killing me in the early part of the week.  Couldn't hold onto the bar on Monday, and I got threatening letters with attorney letterhead when I went down for my first working squat on Wednesday.  I blame the RPT volume from last week.  I think I'm recovered at this point, so I'm optimistic that this week's workouts will be less disappointing.

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Workout Log, trying out RPT

Monday (2-27-2012)
deadlift 315 lb 6
deadlift 285 lb 8
deadlift 255 lb 8
chinups 10, 6, 5

Wednesday
press 120 lb 5
press 105 lb 8
press 95 lb 8
bench 165 lb 2x8
bench 155 lb 7
bench 135 lb 8

Friday
squat 255 lb 6
squat 225 lb 8
squat 185 lb 12
farmer's walk 60 lb kettlebells 50'x4

Weight (Friday): 180 lb

Notes: Trying out Martin Berkhan's take on reverse pyramid training.  I hate it.  Sets with rep counts past 5 give me terrible soreness a couple of days later.  My back is still sore from Friday's workout, to the point that I'm not sure I should even lift today.  I'm sure this works for some people, but I'm not on that list.

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Workout Log, no program, hip rehab week

Monday (2-20-2012)
squat 225 lb 3x5
press 115 lb 3x5
deadlift 275 lb 1x5
chinups 10, 7, 6

Wednesday
squat 235 lb 3x5
bench 195 lb 3x5
deadlift 285 lb 1x5
dumbbell row 100 lb 3x6 each side

Friday
squat 245 lb 5, 3, 2
press 120 lb 5, 3, 2
pullups 10, 8, 6

Weight (Friday): 179 lb

Notes: Just getting back in the gym habit and re-learning some of the basics with better form now that I've read Starting Strength, 3rd Edition.  Plan for next week is to try out a Berkhan-style RPT split routine.  I hate splits (mostly due to the DOMS), but I'm not sure I have the recovery capacity necessary to progress any farther with full-body routines.

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I'm not wrong

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Cutting with PTTP, week 2

Monday (2-13-2012)
squat 275 lb 5, 3, 2
bench 205 lb 5, 3, 2
dumbbell row 100 lb 3x5

Weight (Friday): 178 lb

Notes:  Still feeling pain in my hip, so I took the rest of the week off.  May end up taking this week off entirely from lower-body work.  Extremely unhappy about it, but it's this or permanent injury.

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Cutting with PTTP, week 1

Monday (2-6-2012)
deadlift 335 lb 3, 3, 2, 2
press 120 lb 5, 3, 2
chinup 10, 8

Wednesday
squat 275 lb 5, 3, 2
bench 205 lb 4, 4, 3
dumbbell row 100 lb 5, 3, 2 each side

Friday
deadlift 345 lb 3, 3, 2, 2
press 125 lb 3, 3, 2, 2
chinup 11, 8

Weight (Friday): 178 lb

Notes: Hip still a tiny bit sore, mostly upon waking.  Other than that, pretty good week, dropped a pound, didn't lose too much strength in my week off (though my bench endurance wasn't fantastic at 205).

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Rest Week, One Day Workout Log

Friday (2-3-2012)

• Barbell Bench Press:
  • 45 lb x 10 reps (+25 pts)
  • 135 lb x 5 reps (+57 pts)
  • 185 lb x 3 reps (+55 pts)
  • 205 lb x 5 reps (+91 pts)
  • 205 lb x 3 reps (+62 pts)
  • 205 lb x 2 reps (+48 pts)
• Wide-Grip Pull-Up:
  • 8 reps (+57 pts)
  • 6 reps (+39 pts)
  • 5 reps (+30 pts)
• Parallel-Grip Pull-Up:
  • 8 reps (+57 pts)
  • 4 reps (+23 pts)
  • 4 reps (+23 pts)
  • 5 reps (+30 pts)
• Chin-Up:
  • 6 reps (+31 pts)
  • 4 reps (+18 pts)
  • 3 reps (+12 pts)
  • 4 reps (+18 pts)
• Dips - Triceps Version:
  • 20 reps (+96 pts)
  • 15 reps (+68 pts)
  • 10 reps (+42 pts)
  • 8 reps (+32 pts)
  • 7 reps (+27 pts)
  • 10 reps (+42 pts)
  • 8 reps (+32 pts)
  • 8 reps (+32 pts)
  • 6 reps (+22 pts)
  • 5 reps (+18 pts)
  • 5 reps (+18 pts)
• Dumbbell Bench Press:
  • 40 lb x 5 reps (+31 pts)
• Dumbbell Flyes:
  • 35 lb x 5 reps (+6 pts)
• Plank:
  • 100 sec (+35 pts)
  • 50 sec (+17 pts)
  • 75 sec (+26 pts)
  • 75 sec (+26 pts)

Just copying and pasting the fitocracy log.  I still couldn't use my right hip, so I did as much as I could for my upper body without standing, mostly horizontal push/pull.

Weight (Friday): 179 lb

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Workout Log, start of rest week

Monday (1-23-2012)
squat 285 lb 5, 3, 2
press 120 lb 5, 3, 2
chinups 12, 8, 6
barbell shrug 245 lb 5, 3, 2

Wednesday
deadlift 335 lb 5, 3, 2
bench 205 lb 5, 3, 2
pendlay row 185 lb 5, 3, 2
farmer's walk 60 lb kettlebells 3 laps

Weight (Sunday): 179 lb

Notes: I have some kind of hip sprain, likely from a slip on some ice, a bad lean on a heavy squat, 6 weeks of heavy training with no downtime, or some combination of the above.  Took Friday off, not headed back to the gym until my hip feels better.

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Workout Log, Texas Method, Week 4

Monday (1-16-2012)
squat 275 lb 5x5
bench 190 lb 4x5, 4, 2
deadlift 335 lb 2x3

Wednesday
squat 225 lb 2x5
press 115 lb 3x5
chinups 13, 8, 6
back hyperextensions 25 lb 5x10
tricep pressdown 200 lb 3x5
hammer curls 45 lb 3x5 each arm

Friday
squat 305 lb 3, 1
bench 210 lb 4, 2, 1
power clean 145 lb 5x3


Weight (Monday): 180 lb

Notes:  Stalled out on bench and squat now, from the look of it.  I suspect it's because I'm just not eating enough to put on the muscle any further increase in poundage would require.  At this point, I pretty much have to pick a goal and go with it.  I pick abs.  I can always bulk again later.  Going to shift gears this week back to something closer to a PTTP template, and cut back a bit more on food intake.  We'll see if I can get down to about 168 and maintain all my current 5RM numbers (335 deadlift, 295 squat, 205 bench, 120 press).

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Workout Log, Texas Method, Week 3

Monday (1-9-2012)
squat 265 lb 5x5
press 115 lb 5x5
deadlift 335 lb 1x5

Wednesday
squat 225 lb 2x5
bench 175 lb 3x5
chinups 11, 8, 7
back hyperextensions 25 lb 5x10

Friday
squat 300 lb 5
press 125 lb 4
power clean 145 lb 5x3
hammer curls 40 lb 3x5 each arm
cable pressdowns 200 lb 3x5

Weight (Friday): 182 lb

Notes: Decent week, just barely eked out a new squat 5RM, almost hit a new 5RM on press, but that 5th rep just wouldn't glide through the sticking point.  Probably need to keep 300 lb as my squat target for next week, moving up to 275 for volume day.  Might have just needed more sleep this week.

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Blogroll addition

Just added Maria Konovalenko's blog to the blogroll.  Stunning, works on longevity research, and has a Russian accent.  It was sort of impossible not to add her.

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Workout Log, Texas Method, Week 2

Monday (1-2-2012)
squat 255 lb 5x5
bench 185 lb 5x5
deadlift 325 lb 1x5

Wednesday
squat 205 lb 2x5
press 105 lb 3x5
chinups 13, 8, 6
back hyperextensions 45 lb 5x10
hang cleans 95 lb 3x3

Friday
squat 295 lb 5, 1
bench 210 lb 4, 2
power clean 135 lb 5x3
EZ curls 80 lb 2x8
cable pressdowns 170 lb 2x8

Weight (Sunday): 181 lb

Notes: New 5RM on squat, came close but didn't hit a new 5RM on bench.  Did a tabata workout Tuesday for conditioning and some farmer's walks on Thursday for grip, conditioning, and general badassery.  So far, no milk or cheese this year.  I miss it, but I'm managing.

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Workout Log, Texas Method, Week 1

Monday (12-26-2011)
squat 245 lb 5x5
press 110 lb 5x5
deadlift 315 1x5

Wednesday
squat 205 lb 2x5
bench 175 lb 3x5
chinup 11
parallel-grip pullup 8
pullup 6
wide-grip pullup 5
back hyperextensions 45 lb 5x10

Friday
squat 285 lb 5
press 125 lb 4, 1
power clean 145 lb 3x3
power clean 115 lb 2x3

Weight (Friday): 183 lb

Notes:  Week one on the Texas Method.  New 5RM on squat, no such luck on the press.  This coming week will be an attempt at increasing squat 5RM to 290, bench 5RM to 210.

Posted by: leoncaruthers at 11:07 AM | No Comments | Add Comment
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