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
Deadlift
315
285
Squat
250
225
Overhead Press
125
115
Bench Press
220
200

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

Wednesday:
incline treadmill (before dinner) 40m

Friday:
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

Saturday:
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.

Posted by: leoncaruthers at 10:48 AM | No Comments | Add Comment
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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

Wednesday:
Incline treadmill (before dinner) 20m

Thursday:
Elliptical (before dinner) 30m

Friday:
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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