March 29, 2012
|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.
March 05, 2012
deadlift 315 lb 6
deadlift 285 lb 8
deadlift 255 lb 8
chinups 10, 6, 5
press 120 lb 5
press 105 lb 8
press 95 lb 8
bench 165 lb 2x8
bench 155 lb 7
bench 135 lb 8
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.
December 28, 2011
Monday — Volume Day
A) Squats, 5 x 5 @ 90% of 5RM
B) Bench press or overhead press, 5 x 5 @ 90% 5RM
C) Deadlifts, 1 x 5 @ 90% 5RM
Wednesday — Recovery Day
A) Squats, 2 x 5 @ 80% of Monday's work weight
B) Overhead press (if you bench pressed Monday), 3 x 5 at slightly lighter load than previous 5 x 5 OHP weight, or bench press (if OHP on Monday), 3 x 5 @ 90% previous 5 x 5 weight.
C) Chin ups, 3 x Bodyweight
D) Back extensions or glute-ham raise, 5 x 10
Friday — Intensity Day
A) Squats, warm-up, then work up in singles or doubles to one single, new 5RM
B) Bench press, (if you bench pressed Monday) or overhead press (if OHP on Monday), warm-up, then work up in singles or doubles to one single, new 5RM
C) Power clean, 5 x 3 reps or power snatch, 6 x 2 reps (dynamic effort is what counts here)
December 23, 2011
Time to consider new programs, so here are my candidates:
The Texas Method
Reverse Pyramid with the Big 3
If I go with the Big 3, I may just drop bench press and do the standing press exclusively for awhile. Benching at any kind of real volume seems to tweak my golfer's elbow, and re-injury would utterly suck.
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