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View Full Version : I Love Lamp... KoSh's Training Journal



KoSh
05-16-2009, 07:55 AM
First, I often like to change up routines and try new things... I usually try a routine until I get worn out on it (bored) and then find some other routine to follow. That said, I've come back to a few of them, and the one I've been doing the last four weeks seems to be one that I thoroughly enjoy. Before that I did Rippetoe's for a 6-7 week period and before that Madcow's 5x5 for 10 weeks.

Right now, I'm following a WS4SB-like routine. I'm incorporating some singles in this week and even debating on doing 3 week cycles where I change the assistance lifts and leave the core lifts the same and working to a 5RM on week 1, 3RM on week 2 and 1RM on week 3 then restarting the next week.

ME lower body day I changed to Squat AND Deadlift. I've been doing it that way for years and I guess I just got used to it and like doing it that way.

Trying to figure out what works for me.

I really need to find a routine to stick with, such is my plight.

Stats:
5'9" 187 pounds
24 years old

Maxes:

Haven't tested in awhile, should probably get around to doing that.

All lifts are RAW save for straps used on heavy deadlifts. I train my grip as far as I can on each DL day, but I refuse to let my grip be a limiting factor for how much my body is capable of lifting.

KoSh
05-16-2009, 07:59 AM
Starting it off with yesterday's workout:

ME LOWER BODY DAY:

SQUAT

1xBarx5
1x135x5
1x225x3
1x275x3
1x320x3
1x275x5

DEADLIFT:

1x235x3 (no straps)
1x335x3 (no straps)
1x410x1 (straps, really easy)
1x315x4 (no straps)

HYPEREXTENSIONS:

2xBWx8 (explosive)
1x45lb plate x 8

AB CIRCUIT:

3 ab exercises superset, 20 reps each, 3 sets

Went with: Side chops, Nut Grabbers (Hands together reach through center of your body. Kind of like a curl up), and spread eagle sit ups. Neglected the obliques, kinda pissed about that.

KoSh
05-18-2009, 03:57 PM
ME UPPER BODY DAY:

BENCH PRESS:

1xBarx5
1x135x5
1x185x3
1x225x3
1x255x3
1x270x1
1x280x1 (Relatively easy, I had more left in the tank, should have went for more)
1x225x5

DB INCLINE FOR REPS

1x55x20
1x55x13

PENDLAY ROWS/INCLINE REAR DELT FLYES SUPERSET

140 for the Pendlays and 17.5 for the IRDF

3x8

BB SHRUGS

3x340x8

HAMMER CURLS

3x40x8

KoSh
05-19-2009, 02:35 PM
DE LOWER BODY DAY:

EXPLOSIVE FRONT SQUATS:

8x145x3

BARBELL LUNGES:

3x140x8

RDL:

3x195x8

SPREAD EAGLE SITUPS:

4x10lb medicine ballx10

Easy day. Went a little bit lighter. My legs are killing me from a really hectic weekend. Decided to tough it out and drop a few pounds per lift. About to download my copy of Wendler's 5-3-1 and start reading it soon. Going to start that in the next few weeks I think.