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.
Weight this morning: 187 lb
New category to follow, with continuing lifting logs.
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.
Posted by: leoncaruthers at
07:19 AM
| No Comments
| Add Comment
Post contains 79 words, total size 1 kb.
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.
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
Post contains 163 words, total size 1 kb.
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.
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
Post contains 225 words, total size 2 kb.
<< Page 1 of 1 >>
16kb generated in CPU 0.0122, elapsed 0.194 seconds.
54 queries taking 0.1862 seconds, 99 records returned.
Powered by Minx 1.1.6c-pink.
54 queries taking 0.1862 seconds, 99 records returned.
Powered by Minx 1.1.6c-pink.