Sampson's Log

[I am Sampson]

12/24/07:

Pullovers:
40x10
60x10
70x5rx6s

Incline Bench:
70x10
130x5
135x5
136x2
135x5
135x1

Flat Bench:
110x12
110x12
110x11

Close Grip Bench:
90x5
110x5
115x5rx5s

[I am Sampson]

12/26/07:

Olympic Squats:
100x5
110x5
130x5
145x5
170x5
180x5

Military Press:
70x5
90x5
110x5
120x5
tried 125, and could not do it.

Standard Deadlifts:
130x5
200x5
250x5
260x5
265x5

[McVein]

Hey man, I might have missed your intro thread, but what are your goals and stats like?

[I am Sampson]

I started lifting weights 2 years ago on Jan. 1, 2007.
6'-2", 177 Lbs
Current bests:
Flat Bench: 177 Lbs
Deadlift: 265
Military Press (standing): 120
Full Squats: 180
(all the above are BB records. I have no DB's, and workout at home in the garage)

I am currently on the Bill Starr 5x5 Intermediate workout plan:

Exercise Sets x Reps Details

Monday:
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday:
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups

Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps


To increase my Military press, Bench, deadlift, and squat

[I am Sampson]

12/28/07:

Full Squats:
90x5
110x5
135x5
160x5
180x5

Flat Bench:
85x5
110x5
130x5
150x5
170x4

Curl:
80x8
85x5
90x8

Standing Triceps Ext:
60x8rx3s

[I am Sampson]

12/31/07:

Full Squat:
83x5
104x5
125x5
146x5
167x5

Flat Bench:
79x5
98x5
118x5
138x5
158x5

Bent Over Row:
107x5
133x5
160x5
187x5
213x5

[I am Sampson]

1/2/08:

Squat:
83x5
104x5
125x5
125x5

Military Press:
70x5
83x5
97x5
111x5

Sumo DL:
154x5
184x5
215x5
246x5

[I am Sampson]

1/4/08:

Squat:
83x5
104x5
125x5
146x5
171x3
125x8

Flat Bench:
79x5
98x5
118x5
138x5
162x3
118x8

Bent Over row:
107x5
133x5
160x5
187x5
219x3
160x8

Curls:
100x8
100x8
90x8

Triceps Ext:
62x8
60x8
60x8

[I am Sampson]

1/7/08:

Squat:
86x5
107x5
128x5
150x5
171x5

Bench:
81x5
101x5
121x5
141x5
162x5

Bent Over Row:
109x5
137x5
164x5
191x5
219x5

[I am Sampson]

1/9/08:

Full Squat (with added toe raise at end of each rep):
86x5
107x5
128x5
128x5

Military Press (standing)
71x5
86x5
100x5
114x5

Sumo Deadlift:
157x5
189x5
220x5
252x5

[90kg_pwrlftr]

Might be a silly question - but why the toe raise?

[I am Sampson]

Might be a silly question - but why the toe raise?
It was suggested by someone on another forum. Just thought I'd try it.

[I am Sampson]

Decided to come back to this forum.

10/31/08:

AM weight: 175.3 LBS
90 Minute workout

Full Squat:
90x10
150x5
190# x 5r x3s
190x2

Flat Bench: < Best lift this workout. Almost doing sets of my body weight, for the first time. I have done more than body weight before, but never in multiple sets.
85x10
135x5
170x5
172x5
173x3
170x5

Pendlay Row:
80x10
130x5
160x5 <could not touch abs on this set
150x5
160x5rx3s < Could not touch abs on last set

BW Triceps Dips:
10,10,8

Curl:
90# x 8r x 3s

Standing Triceps Ext:
60# x 8r x 3s

[I am Sampson]

11/2/08:
AM weight: 176.2
2 hour workout

Full Squat:
90x10
150x5
180x5
190x5
195x5
195x5
195x4

Flat Bench:
87x10
138x5
170x5
174x3
172x4
170x3
170x4

Pendlay Row:
130x5
150x5
160x5rx5s

Weighted Hypers
25# x 10r, x10r <tough exercise

Ab Wheel:
x15rx3s

Shrug:
160x5
180x5
200x5
200x5
190x5rx3s