September 25, 2010

Training Log, week 1 (5/3/1)

Monday (9-20-2010):
Overhead press 5x75lb, 5x85lb, 7x100lb
Overhead press 5x10
Chin-ups 5xF

Deadlift 5x185lb, 5x215lb, 7x240lb
Deadlift 5x10
Hanging leg raise 5x15

Bench press 5x130lb, 5x150lb, 7x170lb
Bench press 5x10
Dumbbell row 5x10 each side

Squat 5x140lb, 5x170lb, 7x190lb
Squat 5x10
Leg curl 5x10

Weight (Friday): 187 lb

Notes: No reps for chins or weights for any accessory work, as per Wendler's recommendation.  I did as many chins as I could with 2min rests, and the weights were the heaviest I could handle for the reps planned.  This is the "Boring But Big" accessory suggestion.  I'll likely try out "The Triumvirate" next week.  The workouts were pretty tough this week, but mercifully short (~30min) compared to my final StrongLifts workouts (I was up around 75min by the last weeks).  The downside is that I'm considerably more sore this week than I had been on StrongLifts, likely due to the high reps on the accessories.

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September 20, 2010

No workout log

Rest week.  I think I've taken StrongLifts as far as I can without modification, which makes sense, since it's a "starting strength" routine.  I start Jim Wendler's 5/3/1 routine later on this morning.  Based on Wendler's e-book, my starting values follow.

Estimated one-rep maximum lift
Training one-rep maximum lift
Overhead Press
Bench Press

Weight this morning: 187 lb
New category to follow, with continuing lifting logs.

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September 13, 2010

Training Log, week 15

Tuesday: (9-7-2010):
squat 205 lb 5x5
bench 170 lb 5x5
barbell row 160 5x5
dips 23, 15, 12
hanging leg raise 20, 18, 15
EZ curls 80 lb 3x5

incline treadmill (before dinner) 40m

squat 205 lb 5x5
overhead press 110 lb 4
overhead press 100 lb 4x5
deadlift 255 lb 2x5
pull-ups 8, 6, 5, 7, 4, 3
prone bridges 60s, 60s, 60s
tricep press-down 180 lb 3x5

elliptical 45m

Weight (Friday, 9-10-2010): 188

Notes: Screwed up a couple of things this week.  Should have done push-ups this week rather than dips, and I somehow managed to overload the bar for overhead presses, and corrected it for the last 4 sets.  I struggled with the 110 lb, but I managed those reps, which was nice.  Cutting's not going too fast, I'll likely need to cut a few more calories or do a bit more cardio than I've been doing to really make a caloric deficit.

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September 07, 2010

Training log, week 14

Tuesday: (8-31-2010):
squat 200 lb 5x5
bench 165 lb 5x5
barbell row 155 5x5
dips 25, 17, 12
hanging leg raise 15, 15, 15
EZ curls 80 lb 3x5

Incline treadmill (before dinner) 20m

Elliptical (before dinner) 30m

squat 200 lb 5x5
overhead press 95 lb 5x5
deadlift 250 lb 2x5
chin-ups 9, 5, 5, 7, 5, 5
prone bridges 60s, 60s, 60s
tricep press-down 180 lb 3x5
dumbbell shrug 140 lb 3x10

Weight (Tuesay, 9-7-2010): 188

Notes: Slight movement on weight despite a holiday cheat for mom-made brownies.  The next few weeks should have fewer tempting gatherings, so I'm hopeful for more movement.  I'm feeling a little weaker in the squat, but I'm not sure if I've made my form stricter and that's costing me "strength", or if I'm having trouble maintaining strength with a caloric deficit.  Deadlifts still feel fine, so I'm hoping it's just better form.

Edit: My wife reminded me that I spent yesterday in a squatting/sitting/kneeling/bent-over position prepping a room and then putting in a vinyl floor in my basement.  It's possible that I was just a little sore from that.  Also, this is the blog entry for last week's workouts, when the squats felt okay.  I was remembering how today's felt, which concerned me enough to mess with my perception of space-time.

Posted by: leoncaruthers at 07:19 PM | No Comments | Add Comment
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