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ELmx479
11-17-2008, 06:37 PM
I decided to make a journal after all. I started the program on 10-27-08 so i'm going to post from my first workout.

My lifting background- Started in high school age 15, 145lbs.
Wasted some time learning then got on track. By 18 I was 180lbs and pretty strong for not being blessed with strength like most of my friends. After that my diet was not too strict and my workouts got lazy putting off lifts like squats and when I did squat it was 135 for 3 X 12 and it was not deep. So ya, it shows as my legs are skinny but I stayed in good physical shape from riding and racing motocross.

Then in December 2007 I got hernia surgery and lost pretty much all of the strength I had. I didn't lift for awhile after and when I did I was really afraid to squat, DL, Pull ups, Abs, etc.. It was mostly in my head but I was afraid to hurt the area again.

Time for a change!! I'm 25 now, 192lbs, appx 16-18%bf and pretty damn weak. I plan to get my strength back and gain some lean muscle. A few days before I started I went for a 1RM and it went like this.. Squat-225, Bench-210, Dead Lift-300. I will be looking to increase those to a 1000lb total in the future.

I'm doing the Starting Strength Program until I feel a recovery day is needed then using the Texas Method.

Day 1 10-27-08
Squat 180 5-5-5
Bench Press 145 5-5-5
Chin Ups 12-9-8

Day 2 10-29-08
Squat 185 5/5/5
OH Press 70 5/5/5
Deadlift 225 X5

Day 3 10-31-08
Squat 190 5/5/5
Bench Press 150 5/5/5
Pull Ups wide grip 12-9-7
Dips 9-7-6

WEEK 2
11-3-08
Squat 195 5/5/5
OH Press 75 5/5/5
Chin Ups 12-9-9
Dips 9-7-6

11-5-08
Squat 195 5/5/5
Bench Press 155 5/5/5
Deadlift 235 X 5

Fri 11-7-08
Squat 200 5/5/5
OH Press 80 5/5/5
Pull Ups wide grip 12/10/9
Dips 9/8/7

WEEK 3
mon 11-10
Squat 200 5/5/5
Bench Press 160 5/5/5
Chin Ups 10/9/8

wed 11-12-08
Squat 205 5/5/5
OH press 85 5/5/5
Deadlift 240 X 5

fri 11-14
Squat 205 5/5/5
Bench Press 165 5/5/5
Chin Ups +25 7/6/5
Dips +25 6/6/5

ELmx479
11-17-2008, 06:54 PM
Ordered a power rack today so I can keep increasing the weight without getting hurt because I lift at home alone. I have to be very careful doing squats without it. Took a video of my squats today for a from check and it looked good. I can see my overhead press is going to be my weakest point. I've never went heavy on them.

Monday 11-17-08
Squat 210 5/5/5 155 /8
OH Press 90 5/5/5
Pull Ups wide grip +25 7/6/5
Dips 10/10

ELmx479
11-19-2008, 04:35 PM
Worked out early this morning and everything went pretty good. I did some light powercleans to practice form because i'm going to alternate them with deadlifts. Stayed with the same weight on the squat trying to go lower. I took a vid and I haven't been going down as far as I thought. I'm trying to go just a tad lower than parallel.


11-19-08
Squat 210 5/5/5
Bench Press 170 5/5/5
Deadlift 255 5 hook grip 255 4 overhand grip
Powerclean 100 3/3/3

ELmx479
11-21-2008, 05:17 PM
No workout today, woke up last night with the damn flu :confused:
This would have been my final workout of week 4 and i've been eating really good since I started the program. Looks like i'll have to drop the weight a few pounds on my lifts and get a few good days of eating in before going 100% again.

ELmx479
11-24-2008, 02:40 PM
Finally started eating normal today after recovering from the flu. Squats felt heavy at first but ended up not too bad. After doing my set of deadlifts with a hook grip I did it with an overhand grip. I stayed with the same weight on the squat and deadlift as last workout due to being sick last week. Rep speed was nice and controlled with good form.


Monday 11-24-08

Squat 205-5 210-5 210-5
OH Press 95-5 95-5 95-5
Deadlift 255-5 hook grip 255-5 overhand grip
Chin Ups BW-10reps +25lbs-6reps +25lbs-5reps +35lbs-4reps

ELmx479
11-26-2008, 05:53 PM
Worked out in the evening today. Had a lot to eat today and felt good. Weight is getting tough. Did cleans for the 2nd time in my life and man they are a power builder for sure.


11-26-08

Squat 215 5/5/5
Bench Press 175 5/5/5
Power Clean 115 3/3/3 125 3/3
Dips BW 10/9/7

The Sun
11-27-2008, 12:06 AM
good job there, I've started the program on sunday.
why do you perform 2 sets of deadlift? I was sure there's supposed to be only 1.
also, how many time did you wait 'till you added the assistance exercises?

ELmx479
11-27-2008, 08:22 AM
good job there, I've started the program on sunday.
why do you perform 2 sets of deadlift? I was sure there's supposed to be only 1.
also, how many time did you wait 'till you added the assistance exercises?

Thanks man, When I do my 1 set of deadlifts I use the hook grip then see how many I can get using just an overhand grip. I probably won't do that as the weight gets higher. The only things i've really added was dips and chins. On the workouts i'm feeling really good I will add weight to them.
Just make sure you start your weight out low and focus on each rep of every workout.

ELmx479
11-28-2008, 12:47 PM
11/28/08

Squat 215 6/6/6 *Just felt like pushing one more rep out
OH Press 100 5/5/5
Deadlift 265 5
Chin Ups +25lbs 6/5/5


My power rack should be here Monday so i'm really looking forward to adding more weight to my squat and bench press safely.

ELmx479
11-30-2008, 03:36 PM
Didn't have anything going on today so I decided to get a workout in today.

11/30/08

Squat 220 5/5/5
Bench Press 175 5/5/5
Power Clean 130 3/3/3/3/3
Dips +25lbs. 6/5/5

ELmx479
12-02-2008, 03:07 PM
I decided to give front squats a try today. Took a video so I could check my form. I used the arms crossed position. I will admit, I do not like the front squat. I actually like doing back squats so I might just stick to them.

12/2/08
Front Squat 95 8/8/8
OH Press 100 5/5/5
Dead Lift 270 5
Pull Ups +25lbs 6/6/5
Abs 3 sets

ELmx479
12-05-2008, 01:54 PM
12/5/08

Squat 225 x 5/5/5 185 x 8
Bench Press 180 x 5/5/5 135 x 8
Power Clean 135 x 3/3/3/3/3
Dips +30lbs 5/5/5
Calves 3 sets

This workout really took it out of me. Looks like I need some rubber plate's for power cleans. Lowering the weight slow sucks!

ELmx479
12-08-2008, 12:57 PM
Monday 12/8/08

Squat 225 X 5/5/5
Press 105 X 5/5/5
DL 275 X 5
Chin Up +30 X 6/5/5
Abs 3 sets

ELmx479
12-10-2008, 03:42 PM
Wednesday 12/10/08

Squats 225 X 5/5/5 135 X 10
Bench Press 185 X 5/5/5
Rows 135 X 5/5/5
Dips +30lbs 5/5/4.5* almost got the 5th rep.
Calves 4 sets

Not sure if i'm going to be able to Power Clean due to an issue with my elbow i've had for years.

ELmx479
12-12-2008, 05:50 PM
12/12/08

Squat 230 X 5/5/5
Press 110 X 5/4/4
SLDL 135 X 5/5/5
Pull Ups 3 X 10/10/10

The squats and press were brutal. I'm going to turn my routine into more of a Texas Method style program because I feel a light squat day is needed soon.

OneLiftOneKill
12-13-2008, 12:29 PM
SS = Super Squats?

Where are the 20 reps at?

ELmx479
12-13-2008, 03:08 PM
SS = Super Squats?

Where are the 20 reps at?

Starting Strength

http://startingstrength.wikia.com/wiki/FAQ#Wichita_Falls_Novice_Program

OneLiftOneKill
12-13-2008, 05:24 PM
Ah I didn't even think of that. I hope you get the gains you are looking for with this.

ELmx479
12-15-2008, 03:50 PM
Week 8
I have gained 10lbs so far. 202lbs first thing this morning before eating or drinking anything.

12/15/08

Squat 230 X 5/5/5
Bench Press 190 X 5/5/5 135 X 10
Dead Lift 285 X 5 Half Dead's 345 X 5
Skull Crushers w/DB's 3 X 12 (for a little pump)
Calves 3 sets

ELmx479
12-17-2008, 03:20 PM
12/17/08

Squat 235 X 5/5/5
Press 110 X 5/5/5
Rows 135 X 5/5/5
Chin Ups 15/10

ELmx479
12-19-2008, 04:02 PM
Friday 12/19

Squat 185 X 5/5/5/5/5
Bench Press 195 X 5/5/5 135 X 12
Dead Lift 300 X 5
Dips 10/10/8
Calves 3 sets

I decided to drop the weight on the squat today and work on my form. I was having problems with my lower back starting to round if I tried to go below parallel. I did a lot of stretching for my hamstrings and hips like in the Squat Rx video and that helped me out.

ELmx479
12-22-2008, 02:25 PM
Starting the Texas Method this week.

12-22-08
Monday / Volume day
Squat 185 X 5-5-5-5-5
Bench Press 165 X 5-5-5-5-5
Rows 135 X 5-5-5-5-5
Dips 10-9-8-8
Abs 3 sets

I felt it was a great workout even with moderate weight, doing 5 sets as the weight goes up is going to be tough in the future.

ELmx479
12-24-2008, 12:42 PM
Wednesday / Recovery
Squat 135 X 5-5-5
Press 110 X 5-5-5
Pull Up 10-10-10
Calves 3 sets

ELmx479
12-26-2008, 01:32 PM
Friday / Intensity Day
Squat 225 X 5
Bench Press 200 X 5
Dead Lift 310 X 5
Dips +25 X 5 / 5
Abs 3 sets

ELmx479
12-29-2008, 04:07 PM
Monday / Volume
Squat 190 X 5-5-5-5-5
Bench Press 170 X 5-5-5-5-5
Row 140 X 5-5-5-5-5
Abs 3 sets


My diet wasn't the best over the weekend and I got a cold but I decided to suck it up and still lift today. Felt good even know I'm sick. My squat form is getting better and better while going deeper since I starting working on hamstring and hip stretching.

ELmx479
12-31-2008, 12:25 PM
Wednesday / Recovery
Squat 135 X 5-5-5
Press 115 X 5-5-4
Pull Up 12-10-10-9
Calves 3 sets
Jumped Rope 3 sets

I did the jump rope for some cardio and man it was tough for me. I plan to do that more often.

ZenMonkey
12-31-2008, 12:54 PM
Very well rounded strength man! Awesom work in here!

ELmx479
12-31-2008, 01:02 PM
Very well rounded strength man! Awesom work in here!

Thanks man! My squat is a little behind because I just started doing a full squat for the first time in my life :bang:
(live and learn) I have been working on hamstring and hip stretching and my squats are doing much better. I'm going down till my hamstrings touch my calves now and it feels great.

ELmx479
01-02-2009, 03:50 PM
Friday / Intensity
Squat---------230 X 5-----135 X 22
Bench Press--205 X 5-----135 X 17
Dead Lift -----315 X 5-----185 X 20

After seeing a good bit of high rep video's and reading about the gains they provide I decided to go for a high rep set after my 1 heavy set today. All of the squats are full depth ATG and I must say that I have even more respect for the people squatting high weight 20 times. Then bench press was nothing to make a big deal about. Just did 135 as many full reps as I could nice and controlled. Now, the dead lift was just brutal. 315 X 5 was tough but the 20 reps flat out kicked my ass!!! 20 full reps returning the weight to the floor each rep. After this my entire body was burning and pumped like never before. Ok, enough talking, i'm going to EAT and get stronger.

ZenMonkey
01-02-2009, 04:05 PM
Awesome work man. Looking really strong.

Have you given Front Squats a try again? I know you said you didnt like em but once you nail the form they are awesome. Try to learn clean form.

ELmx479
01-02-2009, 11:05 PM
Awesome work man. Looking really strong.

Have you given Front Squats a try again? I know you said you didnt like em but once you nail the form they are awesome. Try to learn clean form.

Thanks alot, I'm really working hard to get stronger. I was going to do front squats this past Wednesday but decided to wait until next week on recovery day. I would love to do cleans but I've had problems with my right elbow for years and there are just a few lifts I can't do. After some stretching I can get my left arm in the finish position under the bar but it's painful to even try with my right. The doctor just says to take it easy and don't do things that bother it.

ELmx479
01-05-2009, 02:03 PM
Monday / Volume
Squat 190 X 6-6-6-6-6
Bench Press 175 X 5-5-5-5-5
Rows 145 X 5-5-5-5-5
Dips BW-10, +25-7, +35-6, +45-5
Abs 4 sets

ELmx479
01-07-2009, 01:43 PM
Wednesday / Recovery
Front Squat 65 X 5-5-5
OH Press 115 X 5-5-5
Chin Up BW X 10-9-8
Calves 3 sets


I have read plenty of good things about front squats so I decided to start doing them. Starting out light to get comfortable with the movement. My goals of strict pressing 135 for my sets is getting closer, I missed my last rep on the last set last week but hit all 3 sets very solid today.

ELmx479
01-09-2009, 03:04 PM
Friday / Intensity
Squat
BW-10
45-5
95-5
135-5
185-5
205-3
225-1
235--5

Bench Press
45-10
95-5
135-3
165-2
185-1
210--5

Dead Lift
135-5
135-5
185-5
225-3
275-1
300-1
320--5

Pull Ups bw-8,8 (did these real slow to get a good stretch after dead lifting)

Abs 3 sets

Today felt good. I feel my squats are improved and deeper now. I will take a vid next week to see if you guys think the same. I was really happy with the bench today because 210 was my 1RM 11 weeks ago today and is also my current body weight. At least my hard work is paying off. Deadlifts felt good also, the last rep was pretty tough but I got it clean.

Have a good weekend everyone :strong:

Chalky Palms
01-09-2009, 03:10 PM
nice work man, post some vids

ELmx479
01-11-2009, 08:09 PM
nice work man, post some vids

Hey, thanks man. I will be posting some form check vids tomorrow for the squats and maybe rows also.

ELmx479
01-12-2009, 04:35 PM
Monday / Volume
Squat (5X5) 195 X 5-5-5-5-5
Bench Press (4X6) 175 X 6-6-6-6
Rows (5X5) 150 X 5-5-5-5-5
Push Ups X 20-15-15
Abs 3 sets


Videos from today..
http://www.wannabebigforums.com/showthread.php?t=120064

ELmx479
01-14-2009, 12:54 PM
Wednesday / Recovery
Front Squat 70 X 5-5-5
Press 120 X 5-5-5
Chin Up BW X 5, +25 X 5, +35 X 5, +45 X 5
Calves 3 sets
Jump Rope 3 sets

More vids from today.. http://www.wannabebigforums.com/showthread.php?t=120064

Today went pretty well, I am really pumped about the Press. 1 plate is coming soon!!! The most I have ever done in the past was a seated press with 30lb bells so this is a big improvement for me and I can really see it in my shoulders now. I hope to rep 2 plates on bench 5 times soon too. I really had to bring the intensity up along with a good song for the last set of chin ups with the 45lb plate.

ZenMonkey
01-14-2009, 05:53 PM
Youll have 2pps in no time man, your numbers are looking super solid!

ELmx479
01-14-2009, 08:45 PM
Youll have 2pps in no time man, your numbers are looking super solid!

Thanks a lot! I have been mainly focusing on improving my form while slowly increasing the weight instead of just going crazy with adding weight. I am going to start using triples on Fridays soon. More vids of Fridays workout to come..

ELmx479
01-16-2009, 02:18 PM
Friday / Intensity
Squat 240 X 5, 155 X 20
Bench 215 X 5, 155 X 10
Dead Lift 325 X 5
SLDL 135 X 8-8
Pull Ups 2 X 10

I was beat after this, I don't want to even look at a weight til Monday... I know 155 isn't much but 20 full reps was tough for me. In a few more weeks I will try it with 165.

Also, more vids from today.. http://www.wannabebigforums.com/showthread.php?t=120064

ELmx479
01-19-2009, 12:50 PM
Monday / Volume 90mins
Squat (4X6) 195 X 6-6-6-6
Bench (5X5) 180 X 5-5-5-5-5
Rows (5X5) 155 X 5-5-5-5-5
Push Ups 22-17-15
Abs 3 sets

ZenMonkey
01-19-2009, 01:58 PM
Friday / Intensity
Squat 240 X 5, 155 X 20
Bench 215 X 5, 155 X 10
Dead Lift 325 X 5
SLDL 135 X 8-8
Pull Ups 2 X 10



Damn nice WO man. Those numbers look really good

ELmx479
01-19-2009, 06:57 PM
Damn nice WO man. Those numbers look really good

Thanks for the motivation Zen. Hopefully I will be close to some of you guys within the next few months.

TUEFELHUNDEN
01-21-2009, 05:49 AM
Yeah, El. Looking really strong. Keep up the work man!!

ELmx479
01-21-2009, 12:20 PM
Yeah, El. Looking really strong. Keep up the work man!!

Thanks man.

Wednesday 75mins
Light DB Lunge 2 X 5
Front Squat 75 X 5-5
Press 125 X 4-2 :confused: 95 X 5-5
Pull Ups 10-8-8
Jump Rope 3 sets

Today was an off day for me. Just couldn't get into it. 5 more pounds on the press felt like 30 more. Oh well, just put it behind me and see how Friday goes. Might need a week off.

ELmx479
01-23-2009, 07:19 PM
Friday / Intensity 80mins
Squat 240 X 5, 200 X 5
Bench 220 X 4, 185 X 5
Dead Lift 330 X 5, SLDL 135 X 5-5-5
Dips 10-8-7

I worked out in the evening today and the squats felt so much better compared to the morning which I have been doing. I stayed with the same weight as last week but went deeper with better form too. I was bummed about the bench, going for the 5th rep and the bar just stopped a few inches off my chest. I will get it next week.

ELmx479
01-24-2009, 03:25 PM
Foam Rolling
Dynamic Stretching
Abs 3 sets
Jumping Rope 5 sets
Static Stretching
Foam Rolling

I actually felt really good after doing all of this. The foam roller works wonders.

ZenMonkey
01-24-2009, 03:43 PM
Foam Rolling
Dynamic Stretching
Abs 3 sets
Jumping Rope 5 sets
Static Stretching
Foam Rolling

I actually felt really good after doing all of this. The foam roller works wonders.

Strong squats again!! I agree, that stuff is the shiznit! I feel like a million bucks after a good roll and stretch.

ELmx479
01-26-2009, 02:55 PM
Monday / Volume 90min
Squat 200 X 5,5,5,5,5
Bench 180 X 6,6,6,6
Row 160 X 5,5,5,5,5
Push Up 2 sets

Tried to jump rope but after 5 sets of squats that didn't go well.

ELmx479
01-28-2009, 02:16 PM
Wednesday / Recovery
Front Squat--BW X 5, 45 X 5, 65 X 5, 75 X 5, 80 X 5, 80 X 5
Press 125 X 5,4,3 (better than last week)
Chin Ups 10,10,8
Calves 4 sets
Good Mornings 45 X 10, 10, 65 X 10, 10 (first time doing these just to get a feel for them and practice form. I couldn't seem to find the right bar position on my back)

ELmx479
02-01-2009, 01:47 PM
Day 1 5X5 80mins
Full Squat
100 X 5
125 X 5
150 X 5
175 X 5
200 X 5

Bench Press
95 X 5
115 X 5
140 X 5
162 X 5
185 X 5

Rows
80 X 5
100 X 5
120 X 5
140 X 5
160 X 5
160 X 5 ( tried different grip)

Good Mornings (new to these so I am working on form)
45 X 10
65 X 10
75 X 8
85 X 6
95 X 5

Abs 4 sets

I took 3 days off too rest and starting the Bill Star Intermediate 5X5 today. I feel I will progress more with the ramping sets vs. 5 sets straight across. Everything felt great today, looking forward to day 2.

ELmx479
02-03-2009, 06:23 PM
Day 2 4 X 5 80mins
Front Squat starting to feel more comfortable with these.
65 X 5
75 X 5
85 X 5
90 X 5

OH Press
70 X 5
83 X 5
97 X 5
110 X 5

Dead Lift
185 X 5
220 X 5
255 X 5
295 X 5

Pull Ups Wow, bulking has made these tough!!
bw X 5
+20 X 5
+20 X 5
bw X 8

Calves 4 sets

ZenMonkey
02-03-2009, 06:57 PM
Lookin good dude. I think youll get great results w/ starrs 5x5.

ELmx479
02-06-2009, 04:11 PM
Lookin good dude. I think youll get great results w/ starrs 5x5.

Thanks bro, With the first week done I like the ramping sets much better. I don't know what it is with the squats but some days I just have a hell of a time with my form. I mean it's not horrible or anything but for one my lower back is still rounding when I go below parallel. I have been stretching my hamstrings, IT band, etc.. It is tough to keep that tight arch in the back when squatting ATG.

Day 3 4X5,1X3,1X8 90mins

Full Squat 100X5, 125X5, 150X5, 175X5, 205X3, 150X8

Bench Press 95X5, 115X5, 140X5, 165X5, 190X3, 140X8

Rows 80X5, 100X5, 120X5, 140X5, 155X5, 165X3, 135X8

Dips bw 3X8

DB Curl 40X10, 50X8, 60X8

DB Skull Crusher 40X10, 50X8, 60X5


Also, I took some cold measurements yesterday to see where I'm at. Other than my calves I'm pretty content with everything else. I want to hit a 1000lb total at 200lb body weight so I mainly just want to get stronger at this point. (and bigger calves)

2-5-09
Calves 15.5
Thigh 25 (mid leg)
Arms 16
Neck 16.5
Chest/Back 47

ELmx479
02-09-2009, 02:39 PM
Day 1 5X5
Squat 102X5, 128X5, 153X5, 180X5, 205X5
Bench 95X5, 120X5, 143X5, 166X5, 190X5
Rows 80X5, 100X5, 120X5, 143X5, 165X5
Goodmornings 65X10, 75X10, 85X7, 95X5, 105X5

ZenMonkey
02-09-2009, 05:20 PM
Nice WO. Keeping the arch tight takes some time. Youll get it. Try leaning back on the way down, that helped me stay tight

TUEFELHUNDEN
02-11-2009, 12:07 PM
Looking good El! I have been leaning towards doing Bill Starr's 5x5 starting next week. It looks to be a great program.

Keep it up!

ELmx479
02-11-2009, 12:32 PM
Nice WO. Keeping the arch tight takes some time. Youll get it. Try leaning back on the way down, that helped me stay tight


Looking good El! I have been leaning towards doing Bill Starr's 5x5 starting next week. It looks to be a great program.

Keep it up!

Thanks a lot guys. Ya, I really like the program. I wouldn't even give a body part split a thought anymore.

Day 2
Seated Calf raises 4 sets (I put these first because my calves are my worst body part)
Front Squat 65X5, 75X5, 85X5, 95X5, 95X5
Press 70X5, 85X5, 100X5, 115X5, 135X2 PR
Dead Lift 185X5, 225X5, 265X5, 300X1, 350X1, 400X1 PR
Pull Ups 10,9,8

After my last set of presses I put the 45's on the bar for my warm set of DL's and thought you know what, I feel great today and never pressed 135 in my life so I wanted to try it at least once. It didn't feel too bad so I did it twice. That is a huge PR for me because even back when I used to lift the heaviest I went was two 30lb dumbbells sitting down. Then came the DL, following the chart for the program I was suppose to finish with 300X5 but I have been lifting and eating right for 16 weeks now (since I found this site) and it was time for a new PR. Tried 350 and it was cake so I went right for 400 and it wasn't too bad. I was very happy with that and stopped there.

ELmx479
02-13-2009, 03:03 PM
Day 3
Squat 102X5, 128X5, 155X5, 180X5, 210X3, 155X8
Bench 95X5, 120X5, 145X5, 166X5, 195X3, 225X1 PR, 240X1 PR, 250X1 PR
Rows 80X5, 100X5, 120X5, 145X5, 167X3, 135X8
Dips 3X8
DB Curl 40X8, 50X8, 60X8
DB Skull Crusher 40X8, 50X8, 60X7

Just like the other day I felt awesome today and wanted to see what I got on bench after doing my sets. I had 240 in the back of my head. That was my goal anyway. Well, it wasn't bad at all. Nice and controlled, touch n go, no bounce off chest. 250 was my goal by the end of winter but I went for it today and got it with good form. I was really pumped. Me and my girlfriend are going for massages tomorrow for valentines day and I feel I deserve it now. :nod:

ELmx479
02-16-2009, 01:09 PM
Day 1
Squat 105X5, 131X5, 157X5, 183X5, 210X5
Bench 100X5, 125X5, 146X5, 171X5, 195X5
Rows 85X5, 105X5, 125X5, 145X5, 167X5
GM's 75X8, 85X8, 95X8, 105X6

ZenMonkey
02-16-2009, 03:14 PM
PRs a plenty up in here!! Great work man!

Al19067
02-16-2009, 04:53 PM
nice workout man keep up the good work and dnt give up

ELmx479
02-16-2009, 05:39 PM
Thanks guys, after all the hard work the PR's felt great!

mattburns
02-17-2009, 08:24 AM
Looking good in here pal, our max DL and BP are very similar, what is your Squat PR?

The 5x5 program really seems to be working well for you too, I'm contemplating doing it for my final 2 months of my bulk.

TUEFELHUNDEN
02-17-2009, 11:26 AM
Day 1
Squat 105X5, 131X5, 157X5, 183X5, 210X5
Bench 100X5, 125X5, 146X5, 171X5, 195X5
Rows 85X5, 105X5, 125X5, 145X5, 167X5
GM's 75X8, 85X8, 95X8, 105X6

Workouts are looking good El! Keep it up.

On another note, I just pulled my engine and am getting ready for THE GREAT OUTDOORS!!! I can't F-ing wait for some warm weather and long motos:ninja:

Painzer
02-17-2009, 11:48 AM
Nice job on the PR's Elm! Looking really good!

ELmx479
02-17-2009, 07:18 PM
Looking good in here pal, our max DL and BP are very similar, what is your Squat PR?

The 5x5 program really seems to be working well for you too, I'm contemplating doing it for my final 2 months of my bulk.

To be honest I have never done a "full squat" in my life before I found this site 4 months ago and started lifting the right way. The heaviest I have went is 240X5 and I actually dropped back some to focus on getting my form 100% and building core strength instead of trying to squat more than I can handle and hurt myself. I am pretty picky about form. If I don't feel it is near a perfect rep I won't even count it.



Workouts are looking good El! Keep it up.

On another note, I just pulled my engine and am getting ready for THE GREAT OUTDOORS!!! I can't F-ing wait for some warm weather and long motos:ninja:

Thanks bro, you riding a honda this year? Ya, as for the long moto's. If people think a 20 rep squat is bad they should try a 20min moto at 100%. I am jealous Kyle is in Florida this week riding, the weather here sucks, I can't wait to ride again.


Nice job on the PR's Elm! Looking really good!

Thanks man, 275 bench & 450 DL by July is the new goal.

ELmx479
02-18-2009, 02:13 PM
Day 2
Front Squat 75X5, 85X5, 95X5, 100X5
Press 73X5, 88X5, 102X5, 117X5
Dead Lift 185X5, 225X5, 270X5, 307X5
Pull Up bwX5, +10X5, +20X5, +30X5
Abs 4 sets

I have had problems with my right elbow for over 10 years now and it was really bothering my today during the overhead press. I can not lock my elbows out like I see in most of the press form videos and I have issue's with it in the bottom position as well. I managed to finish the workout but really wasn't into it today. The DL's felt heavy as hell today also. Oh well, better days are ahead.

ZenMonkey
02-18-2009, 02:53 PM
Dont sweat it man, bad days HAVE to happen for there to be good days.

Painzer
02-18-2009, 05:22 PM
I have had problems with my right elbow for over 10 years now and it was really bothering my today during the overhead press. I can not lock my elbows out like I see in most of the press form videos and I have issue's with it in the bottom position as well. I managed to finish the workout but really wasn't into it today. The DL's felt heavy as hell today also. Oh well, better days are ahead.

Maybe that's cus they are heavy! 307 x 5 is pretty good man. I def think you'll hit 450 by July! Good work man!

ELmx479
02-19-2009, 05:56 PM
Dont sweat it man, bad days HAVE to happen for there to be good days.

That is very true. I am do for a full week off. I have not taken one yet.


Maybe that's cus they are heavy! 307 x 5 is pretty good man. I def think you'll hit 450 by July! Good work man!

Haha, thanks. They felt heavier than the past few weeks. I really hope to hit 450. Then comes the big 5 wheels.

On another note, I went to the doctor today about my elbow and I am getting an X-Ray tomorrow. I at least need to know what is going on in there after all these years. I have been dealing with it and it has not been too bad other than when doing overhead presses with the bar. I am going to try them with dumbbells and see how that goes. The thing that kills it is being in the start position because of the extreme bend in the elbow (same reason I can not do cleans). Also, I can not lock my arms straight at the top position. Other than that I am just careful with benching and dips not go up too fast and lock my arm. It is a bummer because I was really pumped with my improvements on the Press.

ZenMonkey
02-19-2009, 06:51 PM
Damn dude. I got my fingers crossed for good news from the dr.


Fish Oil+ Glucosamine + ALNs ETS + this stuff below works wonders for me

http://www.wholehealth.com/index.cfm?fuseaction=product.display&Product_ID=215&gclid=CKvm1_z-6ZgCFRQhnAodr3RV0w

ELmx479
02-20-2009, 02:54 PM
Damn dude. I got my fingers crossed for good news from the dr.


Fish Oil+ Glucosamine + ALNs ETS + this stuff below works wonders for me

http://www.wholehealth.com/index.cfm?fuseaction=product.display&Product_ID=215&gclid=CKvm1_z-6ZgCFRQhnAodr3RV0w

Thanks bro, I will check into that and the ETS. I take Fish Oils and Osteo Bi-Flex which has Glucosamine Chondroitin and 5-Loxin. The fact is, my body is pretty beat for my age. I have been riding and racing BMX, dirt bikes, and quads since I was 9 and had some ugly crashes over the years which I can still feel some mornings. I got the x-ray today and will get the results next week and go from there.
Today was a decent workout, felt pretty good. Still had to be pretty careful with the elbow.

Day 3
Squat 105X5, 131X5, 157X5, 183X5, 215X3, 157X8
Bench 100X5, 125X5, 146X5, 171X5, 200X3, 150X8
Row 85X5, 105X5, 125X5, 145X5, 170X3, 135X8
Dips 3X8
Curl 3X10
Skull C 3X10
Jump Rope 5X1min


For the jump rope I did a fast walk for 5mins then jumped rope for 1 min then fast walk for 1min 5 times over then walked for 5mins to cool down. Would this be considered a good way to do HIIT? At least until I can get outside and do it walking/running.

TUEFELHUNDEN
02-21-2009, 06:56 AM
Good work EL!

I think that would be a good HIIT workout! Try and gradually work up to 10 sets. That will be a killer!! Maybe one more a week.

I also highly recommend Burpee's. They are an a** kicker!

ELmx479
02-21-2009, 07:42 PM
Good work EL!

I think that would be a good HIIT workout! Try and gradually work up to 10 sets. That will be a killer!! Maybe one more a week.

I also highly recommend Burpee's. They are an a** kicker!


Ya, I am going to work on doing more because I am not in very good overall shape. I want to be big, strong and fast. Not, big and worthless. I checked out the burpee's on youtube and they look like a good way to change things up. I am going to give them a try.

It wasn't too bad outside today so I was able to jog.

5 min walk
10 min jog
15 min walk

ELmx479
02-23-2009, 02:32 PM
Monday
Squat 108X5, 135X5, 161X5, 188X5, 215X5
Rows 85X5, 105X5, 130X5, 150X5, 170X5
Bench Press 100X5, 125X5, 150X5, 175X5, 200X5
Good Mornings 75X8, 85X8, 95X6, 105X5, 115X5
Calf Raise 5X10


I checked my weight the past few mornings and I am between 215-217 :omg: I don't know where it's at because to me I don't look like it but I have gotten a few comments about being bigger. I put on 25lbs in 4 months. I am going to stick with the cardio 2-3 times a week and eat closer to my maintenance calories to lower my bf%. I am not sure what it is now. I will take a pic sometime this week and post it up.

ELmx479
02-25-2009, 04:11 PM
Wednesday
DB Lunge (light) 3X8
Squat (light) 108X5, 135X5, 161X5, 161X5
DB Overhead Press 40X8, 50X8, 60X8, 70X8, 80X6
Dead Lift 135X5, 185X5, 225X5, 275X5, 315X5
Pull Ups 3X8
Decline sit ups 3X12
Jump Rope 60sec.X5


Doctor called about the X-Ray on the elbow and it does not look good at all. I am going for a MRI on Wednesday morning. Depending on how bad it is and what they recommend will determine what I do and when. I am going to take next week off other than some cardio just to give my body a break. Then heading off the the Arnold Classic early Friday morning.

ZenMonkey
02-25-2009, 04:22 PM
Nothing came up on the xray?

ELmx479
02-25-2009, 05:34 PM
Nothing came up on the xray?

Ya, they said my elbow has multiple Calcification's.

ZenMonkey
02-25-2009, 05:59 PM
Ya, they said my elbow has multiple Calcification's.

That sucks. I had calcifications on my collar bone where it meets the rotator cuff. Thats why I stopped swimming. I got multiple cortazone shots which didnt seem to do much until one day the pain just wasnt there anymore.

Good luck with it all. I wish you the best of chances and feel your pain my friend.

ELmx479
02-25-2009, 08:34 PM
That sucks. I had calcifications on my collar bone where it meets the rotator cuff. Thats why I stopped swimming. I got multiple cortazone shots which didnt seem to do much until one day the pain just wasnt there anymore.

Good luck with it all. I wish you the best of chances and feel your pain my friend.

Thanks bro, I have been doing some research online about it. I am not sure what can be done about it yet. I will just have to plan my workouts on how it feels that day. I should have no problem doing squats and dead lifts on days it is bad. At least with that I shouldn't lose much if any size and strength.

ELmx479
02-27-2009, 03:37 PM
Friday

Squat
108X5
135X5
161X5
188X5
220X3
255X1 PR
275X1 PR
300X1 PR!!!
165X10

Bench Press
100X5
125X5
150X5
175X5
205X3
225X4.5 (I didn't plan to do this but my elbow was feeling decent today and I always wanted to rep 225X5 but maybe I should have waited haha...see in vid)
150X10

Bentover Row
85X5
105X5
130X5
150X5
175X3
135X10

Dips 3X10

Chin Ups 3X8

Calf Raise 5X10


Well, I wanted to go for a squat 1RM today because I am taking next week off. So I tried 255 first and it went well, 275 was not bad but the depth was not there, I had 295 on but at the last second threw the 2.5's on. 300 was rough and my form started to slip. As for the bench, no big deal. I wanted 225X5 bad but it said no!!
So, with today's squat my big 3 total went from 735 to 950 in 18 weeks. The light is at the end of the tunnel for 1000lbs.

Vids..

255X1
http://i236.photobucket.com/albums/ff299/ERL05Nismo/th_255X1.jpg (http://s236.photobucket.com/albums/ff299/ERL05Nismo/?action=view&current=255X1.flv)

275X1
http://i236.photobucket.com/albums/ff299/ERL05Nismo/th_275X1.jpg (http://s236.photobucket.com/albums/ff299/ERL05Nismo/?action=view&current=275X1.flv)

300X1 should I count it?? you be the judge..
http://i236.photobucket.com/albums/ff299/ERL05Nismo/th_300X1.jpg (http://s236.photobucket.com/albums/ff299/ERL05Nismo/?action=view&current=300X1.flv)

225X4.5 this is the first time I tried to rep 225
http://i236.photobucket.com/albums/ff299/ERL05Nismo/th_225X4.jpg (http://s236.photobucket.com/albums/ff299/ERL05Nismo/?action=view&current=225X4.flv)

I wanted to get some progress pics today but I only got one before my camera died so I will have to get some more at a later date..

http://i236.photobucket.com/albums/ff299/ERL05Nismo/newvidspics011.jpg

mattburns
02-27-2009, 04:36 PM
Squat looked a bit shaky on the way up but fine nonetheless. Well done mate!

We're still pretty close on the big three too, my total is currently 940.

ELmx479
02-27-2009, 04:44 PM
Squat looked a bit shaky on the way up but fine nonetheless. Well done mate!

We're still pretty close on the big three too, my total is currently 940.

Thanks, I have never in my life had that kind of weight on my back so I didn't expect much. Next time around I hope to hit 315 at full depth.

Also, I just realized how crappy and dark the vids look, sorry about that guys.

ELmx479
03-01-2009, 11:05 AM
Sunday

Walk for 5mins

Jump Rope
6 sets of 75, 1 min rest between

22'' Box Jumps (first time doing these)
3 sets of 20, 30 sec rest between

Jog for 10mins

Walk for 10mins

Foam Rolling and Stretching


It is actually a decent day outside today (sunny, 35 degrees) so I got to do everything outside today. It felt great.

TUEFELHUNDEN
03-03-2009, 12:16 PM
Hey, you went down-you went up. I'd count it. Your depth was good and shakey or not you got it up. Good work man! Cardio is looking good too. Keep it up!!

ZenMonkey
03-03-2009, 02:32 PM
You back looks thick bro! Congrats on the PR too, huge milestone!!

Painzer
03-03-2009, 03:19 PM
Dude, squat looked money to me. I'd count it. On the bench, try getting your feet under your butt a little further... You might be able to get a little better explosion off the chest, especially on that last rep...

ELmx479
03-03-2009, 07:50 PM
Thanks a lot guys, the cardio is coming along. I am pretty out of shape but it is crazy how quick your body changes once you start it. The jumping rope is getting easier every time. I feel much better in general already. I am back to work as of this week so I will be giving 6am workouts a run starting next week.
As I said before I was taking this week off but I was sitting there watching tv while looking at my power rack thinking about lifting and said ehh why not get in a light day. I have to get up at 5am to go for the MRI on my elbow tomorrow morning so we'll see how that goes.


Tuesday (just a light day on my off week)
Squat
45X5
45X5
95X5
115X5
135X5
135X5

Bench Press (tried a different grip for every set)
45X5
45X5
95X5
115X5
135X5
135X5

Dead Lift
135X5
135X5
185X5
185X5

OH Press (tried a few different grips to see what felt the best on my elbow)
45X5
45X5
65X5
65X5


Calf Raise 4X20

ELmx479
03-09-2009, 09:09 PM
Monday

AM
Squat-110X5, 138X5, 165X5, 193X5, 220X5, 220X5
Row- 90X5, 110X5, 135X5, 155X5, 175X5
Bench- 102X5, 128X5, 155X5, 180X5, 205X5
RDL- 95X8, 135X8, 155X8, 155X8

PM
Jump Rope 5X100
Jog 10mins
Walk 10mins


Today was not a very good workout, I felt really weak and tired. Most likely from the long weekend at the Arnold Classic and not eating and sleeping like normal. Hope things go better on Wednesday.

ELmx479
03-11-2009, 02:42 PM
Wednesday

Front Squat
75X5
85X5
95X5
105X5
115X5

DB Press
50X5
60X5
70X5
80X5
90X4

Chin Up
bwX5
+25X5
+25X5
+25X5
bwX10

Dead Lift
135X5
185X5
225X5
275X5
325X5 this was effin brutal

Decline sit up 3X12
Calf Raise 3X20


Today felt much better than Monday and everything went pretty well. I am watching my diet a little closer now along with cardio 2-3 times a week to get rid of the little gut I got from bulking over the winter. I just hope my strength increases and not decreases.

ELmx479
03-13-2009, 06:23 PM
Friday

Bench Press
105X5
130X5
155X5
180X5
210X3 paused each rep
225X3
155X8

Rows
90X5
110X5
135X5
155X5
180X3
135X8

Squat
110X5
138X5
165X5
193X5
225X3
165X8

Dips 10,8,8

DB Curl 3X8

DB Skull Crusher 3X8

Calf Raise 5X10

Saturday cardio-jump rope & Jog


I did the bench and rows before squats so I could loosen everything up to squat in between those sets. I am having a hard time squatting with the morning workouts.

ELmx479
03-16-2009, 08:03 PM
Monday

AM
Squat 113X5, 141X5, 170X5, 197X5, 225X5
DB Bench 125X6,6,6
DB Row 125X6,6,6
Push Up 3 X Failure
Cable Pull Through 3X10
Calf Raise 5X10


PM-Jump Rope 10 X 1min/1min rest


Felt good today, the early morning workouts are getting a little better. If I have time I through in some cardio in the evening 2-3 days a week. I am going to start using dumbbells for a few things to mix it up a bit. The biggest db I have now is 62.5 so when I get some extra cash I would like to get 70's and 80's.

ELmx479
03-19-2009, 06:16 AM
Wednesday

AM
DB Lunge 3X8
DB Press 50X5, 60X5, 70X5, 80X5, 90X3
Chin Up +25X5,5,5 BWX8
Dead Lift 135X5, 185X5, 225X5, 275X5, 330X3
Decline sit up 3X10

PM
10min walk, 20min jog, 10min walk


Pulled something in my back doing the deads. Will have to see how it feels for tomorrows workout. Not sure what is going on with the oh press, feels like I am weaker every time I do them.

ELmx479
03-20-2009, 05:08 PM
Friday

Squat 95X5, 135X5, 175X5, 205X5, 230X3, 240X3, 175X8
Bench 95X5, 135X5, 175X5, 205X1, 235X1, 255X1 PR, 260X1 PR
Row 95X5, 115X5, 135X5, 155X5, 175X5, 185X3, 135X10
Push Downs 3X10
Standing Curl 3X10


Felt pretty good this morning so I wanted to try for a new PR on the bench, had 255 in mind. It was tough but decided to go for 260 and it went up quicker than 255 did. By back feels fine now too (thank god) I am looking into the 5/3/1 program so I am going to buy the book and start that soon.

Saturday will just be some calves and cardio.

TUEFELHUNDEN
03-21-2009, 06:25 AM
Lookin real strong man! Keep it up!

ELmx479
03-26-2009, 06:10 PM
Monday
Squat 135X5, 165X5, 190X5, 215X10
Front Squat 95X8, 95X8, 95X8
Calf Raise 5X10
Decline sit up 3X10

Wednesday
OH Press 45X5, 65X5, 85X5, 100X5, 100X5
Dead Lift 135X5, 185X5, 225X5, 225X5, 135X10
Dips 10, 8, 7, 6, 6
Chin Ups 10, 8, 6, 5, 5

After reading Jim Wendlers 5/3/1 this week I am going to start that program on Monday. It is a good book and the routine is something I could see myself sticking with for a long time instead of the same 5X5's. I decided to stick with 3 days a week for the spring/summer so I don't feel over trained with lifting, cardio, work, riding my dirtbike, etc... Then in the winter I will give the 4 days a week a try. I am using this week just to play around with some numbers for starting the program. I am not using 90% of my max for the simple fact my max is on a day when I am feeling 110% and everything is going perfect. I am going to start with weights that will have me progressing for some time and not worrying about my ego.

On another note, I finally made it to the orthopedic doctor yesterday and I have to get surgery on my elbow. It has loose bodies of bone in it, not calcium deposits. 8 years ago it had 1, now there looks to be at least 10. I will be down for 6 weeks but should be able to do squats, GM's and calf raises after a couple weeks. I am not getting in done until the end of July after I get back from the beach. So in the mean time I will do what I can with it.

ELmx479
03-27-2009, 07:19 AM
Friday
Bench Press 96X6, 135X6, 160X6, 185X6, 135X10
Dumbbell Row 30X10, 40X10, 50X10, 60X10, 60X10
Squat 95X5, 135X5, 185X5, 225X3, 185X20 PR
Calf Raise 5X20

I was still sore from the dips and chins on Wed so I took it easy on the bench and rows. Didn't plan on the 20 rep squat but I did 10 and figured well.. I am half way there so I went for it. All reps were below parallel and it was brutal. This was my 3rd time doing the 20 rep squat. First time was 135X22, then a few weeks later 155X20, then today 185X20 so I am improving.

ZenMonkey
03-27-2009, 08:25 AM
Nice 20 reppers man! Esp for only the 3rd time!

ELmx479
03-27-2009, 05:05 PM
Nice 20 reppers man! Esp for only the 3rd time!

Thanks bro! Hoping for 225X20 in the future.

ZenMonkey
03-27-2009, 05:26 PM
Yea, me too. I just started doing them again and started at 185. Ill probably go for 205 on Monday, if my back feels better.

ELmx479
03-30-2009, 07:49 PM
Started the 5/3/1 program today. I really like how flexible the program is and the shorter workouts for the days I am pressed for time. I am actually using less than 90% of my real 1RM maxes. That way I will progress longer. I will do what my elbow allows with the OH Press, bad days will be expected. I am going to use the "big but boring" accessory template the first time threw because I have very little endurance over 5 reps. I am going to throw in the cardio whenever. Jump Rope, Hill Sprints, Box Jumps, etc...

Actual Max / Training max
Press 140 / 110
DL 400 / 315
Bench 260 / 220
Squat 300 / 250


Wave 1 65%X5, 75%X5, 85%X5 or more.
Workout 1 AM
OH Press 70X5, 85X5, 95X8
OH Press 65X10, 60X10, 55X10, 50X10, 45X10
Pull Up 10, 9, 8, 7, 7, 6
Dips 10, 8, 7, 6

PM- Jump Rope 10X100 (finally hit 1000), walk 10mins

ELmx479
04-01-2009, 11:38 AM
Workout 2
Dead Lift 205X5, 235X5, 270X10--this was no treat.
Dead Lift 185X10, 185X10, 175X10, 155X10, 135X10
Decline sit up 4X10
Calf Raise 5X20

Wendler was not joking when he said, Donít let the simplicity of this fool you. Youíll get sore, and youíll be tired with the Boring But Big 5 sets of 10.

mattburns
04-01-2009, 12:45 PM
Lot of volume on the deads there. Good stuff.

ELmx479
04-01-2009, 01:01 PM
Lot of volume on the deads there. Good stuff.

Ya, 85 reps total with warm up sets. It was brutal indeed but I need some endurance. After 5 reps I am worthless.

TUEFELHUNDEN
04-01-2009, 02:17 PM
Workout 2
Dead Lift 205X5, 235X5, 270X10--this was no treat.
Dead Lift 185X10, 185X10, 175X10, 155X10, 135X10
Decline sit up 4X10
Calf Raise 5X20

Wendler was not joking when he said, Donít let the simplicity of this fool you. Youíll get sore, and youíll be tired with the Boring But Big 5 sets of 10.

SIICK!! Great work brother.:strong:

ELmx479
04-03-2009, 05:57 PM
SIICK!! Great work brother.:strong:

Thanks dude!


Wave 1, Workout 3
Bench Press 145X5, 165X5, 185X10
Bench press 135X10, 135X10, 125X10, 115X10, 105X10
DB Row 30X10, 40X10, 50X10, 60X12, 60X12
Pull Up 10,9,8

ELmx479
04-06-2009, 06:50 PM
Wave 1, Workout 4
Squat 165X5, 190X5, 215X8
Squat 5X10 with 135
Calf Raise 5X10


Didn't have the best workout today. It took a good bit of foam rolling and stretching before I could even squat below parallel. Everything was pretty stiff and WOW was I weak today! Even the 165 felt heavy. I went riding on my bike yesterday and didn't eat like I usually do so that could be why.

ELmx479
04-07-2009, 05:58 PM
Wave 2 70%X3, 80%X3, 90%X3 or more.
Workout 1
OH Press 75X3, 90X3, 100X7, 65X10
Pull Up 10, 9, 8, 7, 7, 7 (48 Total)
Seated DB Press 40X10, 50X10, 50X10
Push Ups 3X15


Workout went pretty well today. The elbow was giving me some trouble towards the end so I did push ups instead of dips.

ELmx479
04-09-2009, 06:24 PM
Wave 2, Workout 2
AM
Squat 95X5, 115X5, 135X5, 155X5, 155X5
Dead Lift 220X3, 250X3, 285X10
Good Morning 75X10, 85X10, 95X10, 105X10, 95X12
Hanging Leg Raise 5X10

PM
20min jog, 10min walk


Good day today, Everything went well. I am going to do light squats or front squats on the dead lift workout. That way I can stay flexible and keep my form in check. It is also a good warm up for doing deads.

ELmx479
04-11-2009, 11:30 AM
Wave 2, Workout 3

Bench Press
155X3
175X3
200X6
135X10

Pull Up
BWX5
+25X5
+25X5
+25X5
+25X5
+25X5
BWX8

Incline DB Press
60X12
80X10
105X10
125X8
125X6

DB Row
30X10
40X10
50X10
60X15
60X20


Good workout today. Felt a little weak on the bench. After I hit that 5th rep it feels like someone throws another plate on the bar.

ELmx479
04-13-2009, 06:51 AM
Wave 2, Workout 4

Squat 175X3, 200X3, 225X6, 155X10, 135X10, 135X10
Calf Raise 5X20


I'm not sure what is going on but I am feeling weaker, and weaker on the compound lifts. I decided to just relax and eat a lot yesterday and get plenty of sleep last night so I could hit it hard this morning and I just didn't have it again. I felt weak and tired and the squats took everything I had. The only thing I have changed is using the 5/3/1 routine which seems to work awesome for everyone but I seem to be getting weaker unless I am having a bad 2 weeks :scratch:

ELmx479
04-14-2009, 07:41 PM
Wave 3 75%X5, 85%X3, 95%X1 or more. (102.5% if feeling good that day)

Workout 1
OH Press
85x5
95x3
105x7
115x5
65x10
65x10
65x10

Pull Up (50 total), bw-215lbs
BWx10
+25x5
+25x5
+25x5
+25x5
+25x5
BWx8
BWx7

Dips (37 total)
BWx10
+25x5
+25x5
+25x5
BWx6
BWx6

I ran out of steam during the dips so I finished with 2 sets of dumbbell skull crushers.

slashkills
04-14-2009, 08:01 PM
Strong stuff in here man! Keep it up! also, thanks for all the help with my squat form. Ill be working on it for sure.

ELmx479
04-14-2009, 09:15 PM
Strong stuff in here man! Keep it up! also, thanks for all the help with my squat form. Ill be working on it for sure.

Thanks bro. The squat is always a work in progress. Just keep on practicing and taking vids. I'm still working on my form everytime I do them too.

ELmx479
04-16-2009, 07:03 PM
Wave 3, Workout 2

Front Squat
65X6
85X6
95X6
105X6
115X6

Dead Lift
135x5
135x5
185x5
235x5
270x3
300x10
185x10
185x10

Good Morning
65x10
75x10
85x10
95x10
105x10

Hanging Leg Raise
5x10

ELmx479
04-18-2009, 06:15 AM
Workout 3

Bench Press
165x5
185x3
210x1
225x5 PR Finally!!!!
135x10
135x10

BB Row
95x10
115x10
135x10
155x8
155x8
135x12

Incline DB Press
60x15
80x12
105x10
125x8
90x12

Decline sit up
5x10


I planned on lifting later today but couldn't sleep this morning so I rolled my ass out of bed and hit the iron. It felt good finally getting 5 reps with 225 after failing at it a few times. Always good to start the weekend with a PR.

ELmx479
04-20-2009, 06:52 PM
Workout 4

Squat
190x5
215x3
240x6
185x10
135x10
135x10

Calf Raise 135
5x10

Good Morning
65x10
85x10
95x10
105x10
105x10

DB Lunge 40
4x10

slashkills
04-20-2009, 06:59 PM
awesome stuff in here man! keep it up.

Keith
04-22-2009, 01:57 PM
Our numbers really are close. Your pressing is stronger, but everything is else is fairly close. You're right - nothing better than hitting a PR before the weekend. On your last bench day, why did you do a set of 5, 3, 1 then an all-out set after that? I'll be following along, too.

ELmx479
04-22-2009, 06:29 PM
Our numbers really are close. Your pressing is stronger, but everything is else is fairly close. You're right - nothing better than hitting a PR before the weekend. On your last bench day, why did you do a set of 5, 3, 1 then an all-out set after that? I'll be following along, too.


The reason for that set was 225 for 5 reps has been on my mind for some time now and my elbow was feeling ok that day so I went for it. I am getting surgery on my right elbow at the end of July and it gives me a good bit of problems and is holding me back on a few lifts so when I have a good day with it I need to take advantage.


Wave 4, Deload
OH Press
45x5
55x5
65x5
45x10

Dead Lift
135x5
155x5
185x5
135x5

Chin Up
bw x 5
bw x 5
bw x 5

Run 10mins, Walk 10mins


I really like deload workouts. Quick and makes you feel good and recovered from the heavy weeks.

ELmx479
04-24-2009, 05:41 PM
Deload

Squat 95x5, 115x5, 135x5, 155x5
Bench Press 95x5, 115x5, 135x5, 155x5
DB Row 25x10, 30x10, 35x10
Calf Raise 3x10


I feel pretty good and should be all ready to go on Monday starting another cycle.

ELmx479
04-29-2009, 05:43 PM
Monday
OH Press
75x5
85x5
100x7
65x10
65x10

Chin Ups
BWx5
+25x5
+25x5
+25x5
+25x5
+25x5
BWx10
BWx10

Dips BW
x10
x8
x8
x7
x7
x5
x5

Side Lateral Raise 40lbs
3x12



Wednesday
Front Squat
65x5
85x5
95x5
105x5
115x5

Dead Lift
210x5
240x5
270x12
185x10

Good Morning
65x10
85x10
95x10


Now that i'm moving up a little bit with the front squats i'm having a problem with the bar against my collar bone. I tried a few times to get set up right and it still didn't help. My collar bone does stick out a bit more than what i would say is normal so I don;t really know what else I could do other than stay under 115lbs.

ELmx479
05-01-2009, 05:37 PM
Friday

Bench Press
145x5
170x5
190x9
135x10

Incline DB Press
70x10
80x10
90x10
105x10
125x8

DB Row
30x10
40x10
52.5x10
62.5x15
62.5x20

DB Pullover
25x10
30x10
35x10
35x10

Body weight first thing in the morning--212lbs.
I'm still kinda bummed I can't even bench my own weight 10 times yet.

Keith
05-02-2009, 10:06 AM
?

You're off the 5/3/1 program already?

ELmx479
05-02-2009, 04:15 PM
?

You're off the 5/3/1 program already?

No, I'm still using the program. I just finished the 1st week of the 2nd cycle.

Saturday, workout 4
Squat
165x5
190x5
215x11 rep PR
135x10

Seated leg extensions 90lbs
3x12

Leg curls 35lbs
4x12

Calf raise
5x20

ELmx479
05-04-2009, 07:11 PM
Wave 2 70%x3, 80%x3, 90%x3 or more.

Monday
OH Press 80x3, 90x3, 105x8, 65x10, 65x10
Pull Up 10, 10, 8, 8, 7, 7 =50 total
Dips 10, 8, 8, 7, 5, 5 = 43 total
Side raise 40lbs 3x12

Overall pretty happy with today. Having a hard time with the dips but I do them at a pretty slow rep speed so at least its quality over quantity.

ELmx479
05-06-2009, 06:35 PM
Wednesday
Light Squat 95x5, 115x5, 135x5, 155x5
Dead Lift 225x3, 255x3, 290x12, 185x10, 185x10
Pull Through 60lbs 5x10
Calf Raise 145lbs 5x10
Decline sit up 3x10


Good workout today, the high rep deads are so brutal and taxing. Since I started this program I played around with touch n go deads and resetting the weight each rep. I would think that resetting the weight each rep would be easier because of the short break you get between reps but not for me, that way is harder for me so I will most likely stick with resetting the weight. I did the 290x12 with a mixed grip resetting each rep.

ELmx479
05-09-2009, 08:26 AM
Friday, workout 3

Bench Press 160x3, 180x3, 205x7, 135x12
BB Row 95x10, 115x10, 135x10, 155x8, 155x8
Incline DB Press 70x10, 80x10, 90x10, 105x10, 125x8
Pull Up 3x8

ELmx479
05-10-2009, 03:53 PM
Sunday, workout 4

Squat 180x3, 205x3, 230x8, 135x10, 135x10
RDL 135 5 sets of 8
Calf Raise 85x10, 105x10, 125x10, 145x10, 165x10

Keith
05-11-2009, 01:55 PM
Damn good work in here, dude. Everything is still on the rise, I see. Have you changed your assistance work yet or do you still enjoy doing what you're doing now?

EDIT: I was confused if you were still doing the 5/3/1 program because the title of your journal says SS which is I'm assuming Starting Strength?

ELmx479
05-12-2009, 09:29 AM
Damn good work in here, dude. Everything is still on the rise, I see. Have you changed your assistance work yet or do you still enjoy doing what you're doing now?

EDIT: I was confused if you were still doing the 5/3/1 program because the title of your journal says SS which is I'm assuming Starting Strength?

Thanks bud, I hope my numbers stay on the rise. I made some decent gains over the winter since I got back into lifting and started squatting but then my numbers started to stick, that is why I started the 5/3/1.
I change the assistance work a little from week to week depending on how I feel that workout after the main lift.
Ya, I originally did starting strength but not to the T and then changed to a few different things but now I plan to stick with the 5/3/1 routine for a long time just decided to keep the same journal.


Wave 3 75%x5, 85%x3, 95%x1 or more.

Workout #1
OH Press
85x5
100x3
110x7
110x10---Push Press
65x10

Chins bw=214lbs
BWx10
+25x5
+35x5
+45x5
+45x5
BWx10
BWx10

Dips
BWx10
+25x6
+25x6
+25x5
BWx8
(shoulder started to hurt so I switched to push ups for 2 sets to failure)

Rear lateral raise
3x15


Overall good day other than the issue with the dips. I am going to throw a set or 2 of push presses in once in a while. Felt really strong with the chins today so I added more weight than usual and it felt awesome.

TUEFELHUNDEN
05-12-2009, 09:40 AM
Still lookin good EL!! Superstrong pullups man!!

Raced Millville on Sunday and it was AWESOME!!! Talking with some buds about getting over for the dirtbike Nat'l at Red Bud. Should be bada$$.

Keep up the hard work man. It's looking real strong.

ELmx479
05-12-2009, 06:55 PM
Still lookin good EL!! Superstrong pullups man!!

Raced Millville on Sunday and it was AWESOME!!! Talking with some buds about getting over for the dirtbike Nat'l at Red Bud. Should be bada$$.

Keep up the hard work man. It's looking real strong.

Thanks bro, I will have to check out the results, good to see you hit a national. All these years I wanted to race red bud and never even made it there even to watch yet. It looks like such an awesome track. My cousin lives in that area but I can't make it again this year because of other stuff going on.

ELmx479
05-16-2009, 05:00 PM
5-14-09

Workout #2
Dead Lift
240x5
270x3
305x8
330x5--added this extra set
185x10

Good Mornings
65x10
75x10
85x10
95x10
105x10

Hanging Leg Raise
5x10


Today, Workout #3
Bench Press
170x5
190x3
215x6
135x15

DB Row
30x10
40x10
52.5x10
62.5x15
62.5x20

Incline DB Press
60x10
80x10
105x10
125x7
125x7

Did some curls and skull crushers today since I haven't did my arms in awhile.

ELmx479
05-18-2009, 06:37 PM
Workout #4

Squat
190x5
215x3
242x2 :scratch:
185x6
135x10

Calf Raise
85x10
105x10
125x10
145x10
165x10

Decline Sit Up
5x10


Not real happy with the squats today. Went from 230x8 last week to 242x2 today. I even had a hard time with the 215. Not sure what is going on but ever since I stopped doing squats 3 times a week my squat has went to crap.

ELmx479
05-21-2009, 06:09 AM
Deload

Front Squat 45x5, 65x5, 75x5, 85x5
OH Press 45x5, 50x5, 60x5, 70x5
Dead Lift 135x5, 135x5, 160x5, 185x5
Pull Up BWx5, BWx5, BWx5

TUEFELHUNDEN
05-21-2009, 11:06 AM
El, still looking good man. Everyone has bad days though so don't get too bummed w/the squats. I know I would get chastised for this on here but I skipped my squats and deads this week because my legs were just smoked from running and biking. I think how you overcome the bad days is where you really come to appreciate the results. Keep it up!

ELmx479
05-25-2009, 11:39 AM
Took the rest of last week off to rest up and enjoy the weekend. I am going back to what I was doing before the 5/3/1 which is full body workouts M,W,F because I feel that was working better for me as a novice. Also, I am not going to follow a chart for the weights used. I am just going to take it one day at a time and if I feel good that day I will hit some heavy sets, if not I will use medium weights and just focus on getting a good workout in.


Monday
foam roll, warm up
ATG Squat
95x5
135x5
175x5
205x5
205x5
205x5
135x10

Flat Bench Press
95x5
135x5
175x5
205x5
205x5
205x5
135x10

Barbell Rows
95x8
115x8
135x8
155x8
155x8
135x10

Good Mornings
65x8
75x8
85x8
95x8
105x8

Calf Raise
95x10
115x10
135x10
135x10
BWx20


Great workout today, everything was solid and felt good. Volume was a tad high but not too bad.

ELmx479
05-27-2009, 05:53 PM
Wednesday
foam roll, warm up

Front Squat
45x5
65x5
85x5
105x5
115x5
115x5

OH Press
45x5
65x5
85x3
105x2
115x5
115x5
125x3 Push Press
135x3 Push Press
65x10

Pull Up
BWx5
+25x5
+35x5
+45x5
+45x5
BWx10

Dead Lift
135x5
185x3
225x3
275x2
315x1
345x5
185x10

Hanging Leg Raise
4x10

ELmx479
05-29-2009, 03:07 PM
Friday
foam roll, warm up

ATG Squat
45x5
95x5
135x3
185x3
225x3
225x3
225x3
185x8

Bench Press
45x5
95x5
135x3
185x3
225x3
225x3
225x3
185x8

Dumbbell Row
30x10
40x10
52.5x10
62.5x10
62.5x20* all out set of Kroc Rows

Dips
3x8

ELmx479
06-01-2009, 06:01 PM
Monday
foam roll, warm up
Squat 45x10, 95x5, 135x5, 185x5, 205x5, 225x5
Floor Press 45x10, 95x5, 135x5, 185x5, 205x5, 225x5, 135x10
Barbell Row 45x15, 95x10, 135x8, 155x8, 175x6, 135x10
Pull Through 4x12

ELmx479
06-03-2009, 05:16 PM
Wednesday
foam roll, warm up
Front Squat 45x5, 65x5, 85x5, 105x5, 115x5, 115x5
RDL 45x15, 95x8, 135x8, 135x8, 135x8, 135x8, 95x8
Seated DB Press 60lbs, 4x8
Pull Up BW, 4x8


Didn't even feel like lifting today so I just took it easy.

ELmx479
06-06-2009, 08:12 AM
Friday
Squat 45x10, 95x5, 135x3, 185x3, 215x1, 235x3, 235x3, 185x8
Bench 45x10, 95x5, 135x3, 185x3, 215x1, 235x3, 185x8
Dead Lift 135x5, 185x5, 225x3, 275x2, 315x1, 350x5, 225x8
Dips/Chins superset 3x8 each

ELmx479
06-09-2009, 06:48 PM
Tuesday
foam roll
Squat 45x10, 95x8, 135x5, 175x5, 205x5, 205x5, 205x5, 135x8
Bench 45x10, 95x8, 135x5, 175x5, 205x5, 205x5, 205x5, 135x8
BB Row 45x10, 95x10, 135x8, 155x8, 155x8, 155x8
Decline Sit Up 3x10

Decent workout today for feeling crappy from a really bad ear infection. It started to bother me last week, Woke up Sunday morning and my ear/face was swollen so I went to the hospital. Took Monday to rest up and it's doing a little better today.

ELmx479
06-11-2009, 10:59 AM
Thursday
foam roll
Front Squat 45x5, 65x5, 85x3, 105x2, 115x5, 115x5, 115x5
Press 45x5, 65x5, 85x3, 105x2, 115x5, 115x5, 115x3
Pull Up x10, x10, x8

Not the best workout today. I think i'm done trying to front squat. I end up spending half my workout trying to find the right bar position and they hurt my shoulders, neck, and back which in return just screws up the rest of my lifts. So, to keep things positive I will just do some light squats or lunges on this day.

ELmx479
06-13-2009, 06:02 PM
Saturday
Squat
45x10
95x5
135x5
185x3
215x2
240x5
185x10

Bench Press
45x10
95x5
135x3
185x2
215x1
240x2* was hoping for 3 but the 2nd rep was a grinder so 2 it is.
185x8

Dead Lift
135x5
135x5
185x5
225x5
275x5
315x1
405x1* not too bad.
425x1* PR Felt like my head was going to explode!
225x8

Dips
x10, x9, x8, x8

Calf Raise
5x10

Decided to go for a double body weight dead lift today which is a new PR for me. 212lbs right before my workout so I am happy about that. I am trying to eat very clean and not stuff myself so much anymore with a goal of hitting 200lbs and being pretty lean at that weight. I hit 220 over the winter and it just didn't feel right being that heavy for my frame. That's all for today, time to enjoy the weekend.
185x8

ELmx479
06-16-2009, 05:58 PM
Tuesday
Squat
205x6
205x6
205x6
205x6
135x10

Incline DB Bench Press
125x10
125x10
125x9
125x8

DB Row
62.5x12
62.5x12
62.5x12
62.5x12

Good Morning
65x10
75x10
85x10
95x10
105x10


Working sets only listed, waste of typing for the warm ups. Good, solid workout today. I really need to get some heavier dumbbells when I have the cash.

ELmx479
06-18-2009, 07:11 PM
Thursday

Light Squat
135x5
135x5
155x5

OH Press
115x5
115x5
115x5
135x3 Push Press
150x2 Push Press PR

Pull Up
+45x5
+45x5
+45x5
BWx10

Calf Raise
5x10

HITT Cardio- jump rope/walk 60/60 split

ELmx479
06-20-2009, 08:25 AM
Saturday

Squat
245x5
245x5
185x10

Bench Press
225x1
245x1
265x0.3 haha, made it about 3 inches off my chest. PR is still 260
185x6
185x6

Dead Lift
135x5
135x5
185x5
225x5
275x5

Took it easy on the DL today. I am going to listen to my body and take next week off other than one light deload workout to get the blood moving. I have a few things going on next week also, so that will workout good.

ELmx479
06-23-2009, 07:36 AM
Deload

Bench Press
45x10
95x5
115x5
135x5
155x5

Squat
45x10
95x5
115x5
135x5
155x5

Press
45x5
55x5
65x5
75x5

Dead Lift
135x5
135x5
185x5

Light Cardio- treadmill 30mins


I needed this light workout along with the rest of this week off. Felt good to just take it easy and not kill myself like usual. I will be back to hit it hard Monday.

slashkills
06-23-2009, 09:23 AM
bench-155lbsx5 on a deload! thats my 5RM! strong stuff

ELmx479
06-23-2009, 08:57 PM
bench-155lbsx5 on a deload! thats my 5RM! strong stuff

Thanks a lot man, i've been feeling weak since I am trying to lose some bf. My numbers have tapered off since i'm not stuffing myself anymore. My best bench for 5 reps is 225 so your not too far behind, just keep it up.

TUEFELHUNDEN
06-25-2009, 07:13 AM
Looking strong in here El! Keep up the good work. How's summer been for you so far?

-Randall

ELmx479
06-28-2009, 07:32 PM
Looking strong in here El! Keep up the good work. How's summer been for you so far?

-Randall

Thanks bro, everything is going good other than not racing this year. 4 more weeks of lifting then i'm off to the beach then getting surgery on my elbow when I get back.


Sunday - Upper
Strict Press
120x5
120x5
120x5
70x10

Dips 40 reps total
5 sets of 8 reps

Pull Ups 40 reps total
5 sets of 8 reps

Rear Lateral Raise
3 sets of 15 reps


I am going to be doing an upper/lower split for the next 4 weeks so I can focus more on the main lifts without being so taxed while trying to cut some weight.

ELmx479
06-29-2009, 07:36 PM
Monday - Lower
Squat
185x8
185x8
185x8
135x10

Dead Lift
225x5
275x5
315x5
185x10

Good Morning
65x10
75x10
85x10
95x10
105x10

Calf Raise single leg
4x8

ELmx479
07-01-2009, 05:30 PM
Wednesday- Upper

Bench Press
210x5
210x4 damn!
210x4 damn again!
135x12

Incline DB Press
90x10
125x7
125x6
90x10
90x10

BB Row
135x10
135x10
135x10
135x10
135x10


Not much to say about today other than I should have been smart and skipped it. My elbow was bothering me yesterday and today at work but I was stubborn and worked out in pain. Surgery is August 3rd so I just have to wait it out.

ELmx479
07-05-2009, 07:49 PM
Sunday

Squat 185x8, 185x8, 185x8, 135x10
Incline DB Press 125x10, 125x9, 125x8, 125x8
DB Row 62.5x10, 62.5x10, 62.5x10, 45x15
Good Morning 65x10, 85x10, 95x10, 95x10, 105x10
Sprints 20secX5, jog

Did a full body workout today, felt good. I am just going have some fun and do whatever I feel like at the moment.

yunsta
07-06-2009, 08:39 PM
hey man i looked over ur journal good **** dude keep it up!

ELmx479
07-06-2009, 08:51 PM
hey man i looked over ur journal good **** dude keep it up!

Thanks man, I have been having some bad days lately and a few things on my mind but after I recover from my upcoming surgery I plan to run Starting Strength the right way and stick to it this time instead of jumping around like i've been.

ELmx479
07-07-2009, 07:32 PM
Tuesday

Front Squat
120x5
120x5
120x5

Strict Press
120x5
120x5
120x5
70x10

Pull Up
BWx5
+25x5
+35x5
+45x5
+45x5
BWx10

Calf Raise
5x15

Front Squats finally felt better today. I have been doing them in the mirror and tried facing the other way today while picking a spot on the wall eye level and staying focused on that the entire set and it seemed to help.

ELmx479
07-09-2009, 12:37 PM
Thursday

Squat
225x3
245x3
255x3 pretty happy with this set for how weak i've felt under the bar.
185x10

Bench Press
185x3
205x3
225x3
135x15

Dead Lift
315x5
185x10

DB Curl 3x8

DB Skullcrusher 3x8

2 mile run

I was smoked after all this but it felt good. Today is my birthday so I am going out to enjoy myself tonight but not too much because I have to work 10 hours tomorrow :drooling:

ELmx479
07-13-2009, 09:14 PM
Monday

Squat
225x5
225x5
225x5
185x8
135x12

Bench Press
205x5
205x5
205x5
175x8
135x10 narrow grip

Row
175x5
175x5
175x5
135x12

Calf Raise
5x10

ELmx479
07-15-2009, 06:07 AM
Tried to workout this morning and had to stop because of back and elbow pain. I tweaked my back doing squats a few days ago and I think it just needs time to heal. So, I will use my head this time and actually let it heal. I am going on vacation next week then getting surgery when I get back on August 3rd. After I recover and start lifting again I will come back and make a new journal. :hello:

TUEFELHUNDEN
07-22-2009, 11:22 AM
Good luck with everything EL. I hope the recovery goes fast and everything works out well for you.