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murphyj1
07-24-2009, 06:45 PM
Hi, first-time serious lifter here.

~7-22~

-Deadlifts: Warm-Up, 5x205, 5x225, 5x245, 5x255, 5x260

Not too bad until the last set, when I had a harder time keeping my butt down.

-Shoulder Shrug: Warm-Up, 8x135, 8x135, 6x185, 6x185, 6x185

-Barbell Rows: Kind of messed around with weight, until I settled on 105 for sets of eight. Will start there next time.

-Chin-Ups: 5, 4, 3


~7-24~

-Bench Press: Warm-Up, 5x130, 2x145, 2x145, 6x125, 10x95

Had serious trouble with this. I almost nailed this earlier in the week, and don't know what happened here. The split set in the middle was the worst part.

-Shoulder Press: Warm-Up, 6x75, 6x80, 6x85, 5x80

Trent suggested I drop the weight on the last set, because I had to work really hard on the third set

-Assisted Dips: 10x90, 10x90, 10x90, 10x90

-Tate Press: 10x15, 10x15, 10x15

-Weighted Crunches with Extended Arms: 15x25, 15x25, 15x25

murphyj1
07-27-2009, 07:16 PM
~7-27~

-Deadlifts: Warm-Up, 5x205, 5x225 5x245, 5x255, 5x260

Easier than last time, and my form wasn't a problem on the last set.

-Shoulder Shrugs: Warm-Up, 8x135, 8x135, 6x185, 6x185, 6x185

-Barbell Row: Warm-Up, 10x65, 8x95, 8x95, 6x105, 6x105, 6x105

-Chinups: 5,5,5

Felt pretty good. Some hip stiffness during beginning stretches for whatever reason, so more stretching. Substantial stretching in between the last three deadlift sets.

murphyj1
07-29-2009, 05:36 PM
~7-29~

-Bench Press: Warm-Up, 5x130, 5x140, 5x140, 10x105

Felt much better than last week

-Shoulder Press: Warm-Up, 6x75, 6x80, 6x85, 6x85

-Assisted Dips: 10x90, 10x90, 10x90, 10x90

-Tate Press: 10x15, 10x15, 10x15, 10x15

-Weighted Crunches: 15x25, 15x25, 15x25

Overall felt good. I ate some tuna early this afternoon, which might have helped, since I'm normally kind of hungry when I lift.

murphyj1
07-31-2009, 05:11 PM
~7-31~

-Deadlift: Warm-Up, 5x205, 5x225, 5x245, 5x255, 5x270

Felt ok. I focused on being on my heels, not my toes, since leaning too far forward was hurting my knees. Plenty of stretching throughout, but less that last time. Trent said my last set started with dangerous first rep, but that the rest was good. I practiced good form for first reps after the least set. I did 3 starts at 225.

-Shoulder Shrugs: Warm-Up, 8x135, 8x135, 6x185, 6x185, 6x185

-Barbell Rows: Warm-Up, 8x95, 8x105, 8x105, 8x105, 8x105

Felt ok except for some slight knee pain at the beginning. I need to be on my heels here too. A slight sharp pain in my shoulder, but I stretched and it went away.

-Chin-Ups: 5, 5, 4 (failure)

Focused on letting my arms stretch out completely on the downward part.

Coke
08-01-2009, 10:43 AM
Good luck with your workouts man, off to a nice start in here.

murphyj1
08-02-2009, 08:42 PM
~8-2~

-Serious stretching at Ratner, using the foam roller on my IT bands.

-Glute-Ham Raises: 5x5 at body weight

Felt ok. Trent oversaw my sets and said my form and such was pretty good.

-Serious stretching with Trent working my hamstrings. IT band rolling afterwards.

Not a planned workout, but I wanted to stretch seriously, and decided to give the glute-ham raises a shot.

murphyj1
08-03-2009, 05:22 PM
~8-3~

-Bench Press: Warm-Up, 5x130, 5x145 (PR), 5x140

Felt good!

-Shoulder Press: Warm-Up, 6x75, 6x80, 3x85 (failed on fourth rep), 6x75

I felt tight in my shoulders, but I was hoping to hammer out the same workout as last session. Didn't happen, so I dropped the weight and moved on.

-Tate Press: 10x20, 10x20, 10x20, 10x20

Weight increase!

-Assisted Dips: 10x80, 10x80, 10x80, 10x80

-Weighted Planks: 3x30 seconds with a 35 pound plate on my back




Notes: Still stiff and sore in my knees, but I was the most flexible in my legs that I can recall. I actually curled my fingers over my toes while doing the hurdler stretch.

murphyj1
08-05-2009, 07:16 PM
~8-5~

-Deadlift: Warm-Up, 2 x singles with 185, 8 x singles at 205

About 30 seconds of break in between each, focusing on form and quick movement. Felt easy, but some slight knee pain

-Shoulder Shrugs: Warm-Up, 8x145, 8x145, 8x145, 6x195, 6x195, 6x195

-Barbell Rows: Warm-Up, 6x115, 6x115, 6x115, 6x115, 6x115

Felt okay, except for some knee pain while lifting the bar up before the set and when putting it back down. I'll think about racking it low from now on.

-Full R.O.M. Chin-Ups: 5, 5, 4+1 (slight break)

Overall an easy day, but still some knee pain. I stretched a lot and rolled out my IT bands and Hamstrings, but the roller at Crown is sort of soft.

murphyj1
08-09-2009, 04:50 PM
~8-9~

Stretching and work with the roller

-Glute-Ham Raises: 5x6@ bodyweight

More stretching

murphyj1
08-10-2009, 09:26 PM
~8-10~

-Bench Press: Warm-up, 5x130, 5x150, 5x140

Felt great!

-Shoulder Press: Warm-up, 6x75, 6x80, 6x85, 6x85

Felt good, and I did fewer warm-up reps.

-Tate Press: 10x20, 10x20, 10x20, 10x20

-Assisted Dips: 10x80, 10x80, 10x80, 10x80

-Weighted Planks: 3x30 seconds @35 pounds

-Pull Aparts: 4 sets of twelve with Trent's littlest bands doubled over once, so the thickness was two lengths

murphyj1
08-12-2009, 06:16 PM
~8-12~

-Deadlifts: Warm-up; 5x225, 5x245, 5x275 (PR), 5x255, 5x225

I changed this up a lot. I reduced my warm-up reps and made my heaviest set the middle one. Most importantly, I reset after each rep. This made it harder, but also helped with my form. I had no knee pain this time.

-Shoulder Shrugs: Warm-up; 8x135, 8x135, 6x185, 6x185, 6x185

-Barbell Row: Warm-up; 8x105, 8x105, 8x105, 8x105, 8x105

Felt pretty good, but some mild knee pain at the end. Not notable though.

-Full R.O.M.: Chin-up: 5, 5, 4+1

murphyj1
08-15-2009, 08:17 PM
~8-14~

-Bench Press: WU, 6x140, 6x140, 6x140

-Shoulder Press: WU, 6x75, 5x90 (failed going for 6), 6x75, 6x75

-Assisted Dips: 10x80, 10x80, 10x80, 10x80

-Tate Press: 10x20, 10x20, 10x20, 10x20

-Weighted Planks: 3x30 seconds @ 35 pounds

Felt pretty good. Not too hard, which was the goal after the hard lift on Wednesday.

murphyj1
08-17-2009, 02:22 PM
~8-17~

First day at Brick Bodies in Baltimore.

-Deadlift: Warm-Up, 10 singles at 205 with thirty seconds of rest in between each.

Speed work. Felt weird, since the plates aren't round at BB, but overall easy.

-Barbell Rows: Warm-Up, 7x115, 7x115, 7x115, 7x115, 7x115

Felt pretty good, but I worked hard on rows today. I need to really focus on getting bent over on these though. Sometimes my torso was slanted too far upwards.

-Pull-Ups: 5 singles

Felt hard, as these always do, but while I'm at home, I'm going to try to work on these.

-Shoulder Shrugs: Warm-Up, 8x145, 8x145, 8x145, 6x195, 6x195, 6x195

-Chin-Ups: 5, 5, 5, 5 (4+1)

Failed on the last set. Decided to do four sets instead of three.

murphyj1
08-19-2009, 02:57 PM
~8-19~

-Bench Press: Warm-Up, 5x135, 5x155 (PR), 5x140, 12x95

Felt good! The middle set was tough, but I wasn't close to failing on any set. Had help with unrack, which is nice, since I wasn't at my normal gym.

-Dumbell Shoulder Press: Warm-Up, 6x35, 6x35, 6x35, 6x35, 6x35

Switched to dumbells for when I'm at home. I don't need a spotter for these, plus I was getting kind of bored with the old routine.

-Assisted Dips: 10x80, 10x80, 10x80, 10x80

-Tate Press: 10x20, 10x20, 10x20, 10x20

-Weighted Crunches: 3 sets of twelve with a 35 pound plate

Stretching and foam rolling before and after.

murphyj1
08-21-2009, 06:58 PM
~8-21~

-Deadlift: Warm-Up, 5x225, 5x255, 5x280 (PR), 5x240, 5x225

This was really difficult. The plates are a weird psuedo-triangle shape, making it very hard to have the bar stop where I wanted it. Thus, especially on the heavy set, I needed to reposition my feet and sometimes the bar when resetting. The longest time in between reps, however, was still less than seven seconds. It was just distracting and forced me to spend more time than I am used to in the pre-pull position. I also wasn't as careful as I could have been about keeping my butt down and my chest up, so my lower back did too much of the work that my hamstrings should have done, so I had a sore back after the second work set. Overall a tough workout.

-Shoulder Shrug: Warm-Up, 8x135, 8x135, 8x135, 6x185, 6x185

-Barbell Row: Warm-Up, 8x105, 8x105, 8x105, 8x105, 8x105

I payed special attention to keeping my back more parallel to the floor and less upright. Felt ok, but very challenging on the last set.

-Full R.O.M. Chin-Ups: 5, 5, (4+1)

Failed on the last rep of the last set, but made it up after resting. Pull-ups were brutal today.


Lots of stretching and foam rolling before deadlifts, after deadlifts, and after barbell row.

murphyj1
08-24-2009, 05:27 PM
~8-24~

-Bench Press: Warm-Up, 5x135, 5x160 (PR), 5x145, 10x115

Felt good. I had a guy spot me for the middle set, but I nailed it. He had his fingers poised in the last rep, but said he didn't do anything, and it was just for motivation. So success! The 145 set also felt pretty good, so progress on bench is looking good.

-Dumbell Shoulder Press: Warm-Up, 6x35, 5+x40 (failed on rep six), 6x35, 6x35, 6x35

-Assisted Dips: 10x80, 10x80, 10x80, 10x80

-Tate Press: 10x20, 10x20, 10x20, 10x20

I had trouble with the end of each of these sets, which surprised me, since these have been no trouble. I think I may have overdid it on the shoulder press, leaving my triceps too tired to get out those ninth and tenth reps with good form.

-Planks on Rubber Hemisphere: 3x1:00

Next time I might try for higher rep sets at 145 on bench, and try to knock off some helping resistance on assisted dips.

murphyj1
08-26-2009, 03:45 PM
~8-26~

-Deadlift: Warm-Up, 10x1x205

Speed work. Thirty second rest in between each single. Felt pretty ok.

-Shoulder Shrugs: Warm-Up, 8x145, 8x145, 8x145, 6x195, 6x195, 6x195

-Pull-Ups: 5x1

Single reps with some solid rest in between. No easier than the last time I did this.

-Barbell Row: Warm-Up, 8x115, 8x115, 8x115, 8x115, 8x115

Lots of effort on this, with some solid, but not too much, rest in between sets. I paid a lot of attention to keeping my back bent over the right amount.

-Chin-Ups: 5, 5, 5, 4+1

This killed me. My arms hurt now, almost half of an hour later. Long rest in between sets.


Today was harder than I expected it to be. I think this is because I went for PR's on my last three workouts. If Friday is tough too, I'll think carefully about how to get some good recovery in next week.

murphyj1
08-28-2009, 02:46 PM
~8-28~

-Bench Press: Warm-up, 6x145, 6x145, 6x145

-Dumbell Shoulder Press: Warm-Up, 6x35, 6x40, 6x35, 6x35, 6x35

-Assisted Dips: 10x70, 10x70, 10x70, 10x70

-Tate Press: 10x20, 10x20, 10x20, 10x20

-Weighted Crunches: 3 sets of twelve with a 35 pound plate

murphyj1
08-31-2009, 04:05 PM
~8-31~

-Deadlift: Warm-Up, 5x225, 3x275, 3x300 (PR), 6x245, 6x225

Felt good. I nailed that heavy set.

-Shoulder Shrugs: Warm-Up, 8x145, 8x145, 8x145, 6x195, 6x195

I increased all shrugs by 10 pounds. Will maintain this increase.

-Barbell Row: Warm-Up, 8x105, 8x105, 8x105, 8x105, 8x105

I'd like to increase this up to 115 from next time on.

-Chin-Ups: 5, 5, 5




Four hours later: knee pain. Will monitor carefully.

Hazerboy
09-01-2009, 12:49 AM
Keep driving from your heels dude! Bar close to your body

congrats on the PR btw.

and I think you might find this interesting:
http://www.elitefts.com/documents/deadlift_for_tall_lifters.htm

notice how he focuses a lot on lower back work? firing his quads? as well as saying that most taller deadlifters have a big problem with raising their butt first? Currently I wouldn't take much of his training advice to heart,, though maybe after you've gotten some more experience under your belt. f

also, watch more videos on others deadlift form.

murphyj1
09-02-2009, 05:04 PM
Thanks dude. I need to have someone to watch my form for Deadlifts. I'm getting sloppy at home...

~9-2~

-Bench Press: Warm-Up, 5x135, 5x165 (PR), 5x150, 10x115

-Barbell Shoulder Press: Warm-Up, 6x80, 6x85, 6x85, 6x85

-Assisted Dips: 10x70, 10x70, 10x70, 10x70

-Planks on Rubber Hemisphere: 3x1:00

-Tate Press: 10x20, 10x20, 10x20, 10x20

murphyj1
09-04-2009, 03:10 PM
~9-4~

-Deadlifts: Warm-Up, 10x1 @ 205

Speed work. Thirty second rest in between each single. Cake.

-Shoulder Shrugs: Warm-Up, 8x155, 8x155, 8x155, 6x205, 6x205, 6x205

-Pull-Ups: 5 single reps with short breaks.

Felt easier this time. Could have done more.

-Barbell Rows: Warm-Up, 7x125, 7x125, 7x125, 7x125, 7x125

Tough. I added 10 pounds, which made this really killer all over. Pretty good form after the first set though.

-Chin-Ups, 5, 5, 1, X

Sharp pain between my shoulder blades so I packed up for the day.

murphyj1
09-06-2009, 08:02 PM
~9-6~

-Bench Press: Warm-Up, 5x140, 4x170, 5x155, 10x115

I failed on the fourth rep of the middle set, so after getting it up I quit that set. I still managed to add five pounds to the first and third set.

-Shoulder Press: Warm-Up, 6x85, 6x85, 6x85, 6x85

-Assisted Dips: 10x70, 10x70, 10x70, 10x70

-Tate Press: 10x20, 10x20, 10x20, 10x20

-Weighted Crunches: 3 sets of 12 with a 35 pound plate.

murphyj1
09-09-2009, 03:25 PM
~9-9~

-Deadlift: Warm-Up, 5x225, 3x275, 3x310, 5x245, 6x225

This felt awesome. The middle set was killer but it felt intense.

-Shoulder Shrug: 8x145, 8x145, 8x145, 6x195, 6x195

-Barbell Rows: 8x115, 8x115, 8x115, 8x115, 8x115

-Chin-Ups: 5, 5, 5



Overall felt strong. Almost no knee pain, and very little shoulder pain. Definitely a good day.

murphyj1
09-11-2009, 06:39 PM
~9-11~

-Bench Press: Warm-Up, 6x150, 6x150, 6x150

-Shoulder Press: Warm-Up, 6x85, 6x85, 6x85, 6x85

-Assisted Dips: 10x70, 10x70, 10x70, 10x70

-Tricep Extensions: 8x20, 12x15, 12x15, 12x15

-Ab Roller: 5 rolls


Felt ok. Switched up tricep work.

murphyj1
09-16-2009, 05:13 PM
~9-14~

-Deadlift: Warm-Up, 8x1x205, 5x1x185 with blue bands

Speed work. Felt easy, with thirty second rests in between sets. Trent helped me use bands for the first time. They were fun but kind of strange.

-Glute-Ham Raises: 5, 5, 5, 5, 5

-Parallel Bar Pull-Ups: 5, 5, 5

-Belt Squats: 10x25, 10x25, 10x25

The belt squats were tough. Trent helped me a lot with them, and I'd like to make them routine on my speed deadlift day.



~9-16~

-Bench Press: Warm-Up, 5x140, 3x170, 5x160, 8x135

This was very frustrating. I made it as far on the 170 set as I did last time; I failed on the fourth rep. But I was able to do the 160 set afterwards, and the 8x135 felt encouraging. I paid more attention to my air intake on those last two sets, and thinking several hours later, I I think I could have done the 170 if I was tighter. I don't think I will re-attempt it again before I go for my one rep max.

-Dumbell Shoulder Press: Warm-Up, 5x45, 5x45, 5x45, 4x45 (failure, again today :( )

-Assisted Dips: 10x70, 10x70, 10x70, 10x70

-Tricep Extensions: 12x15, 12x15, 12x15, 12x15

-Ab Wheel: Lots of stuff, some upright, some on my knees

murphyj1
09-18-2009, 09:24 PM
~9-18~

Deadlift: Warm Up, 5x225, 3x285, 3x315, 5x255, 5x235

Farmer's Walks: 50, 60, 60, 60

Barbell Ross: Warm Up, 8x115, 8x115, 8x115, 8x115, 8x115

Chin Ups: 5, 5, 5

Pull Ups: 1, 1, 1, 1

Did some extra warm up for deadlifts.

murphyj1
09-21-2009, 05:07 PM
~9-21~

-Bench Press: Warm-Up, 6x155, 7x155, 6x155

Felt good. I miscounted on the second set, which I guess isn't too bad. I focused on getting tight and such.

-Dumbell Shoulder Press: Warm-Up, 5x45, 5x45, 5x45, 5x45

-Assisted Dips: 10x60, 10x60, 10x60, 10x60

-Tricep Extensions: 12x15, 12x15, 12x15, 12x15

-Ab Wheel

murphyj1
09-25-2009, 05:20 PM
~9-25~

I did one-rep maxes for bench press and deadlift today. I treated today as a measure of the summer's progress, and it went quite well.

-Bench Press: Warm-Up, 1x135, 1x165, 1x185, 0x195, 1x190

Barely missed the 195 attempt according to Trent. I'm pretty pleased with 190 anyway.

-Deadlift: Warm-Up, 1x225, 1x265, 1x295, 1x340, 1x350, 0x355

This was great. I did the 295 set with a belt, and it helped remind me to focus on my breathing, which carried over into the heavy attempts. Trent said the 355 set had some hitching, so I didn't count it. The 350 felt great though.

-JM Press: 10x45, 10x45, 10x45

Pretty easy. I will incorporate this into my bench day next training cycle.

murphyj1
09-28-2009, 06:37 PM
~9-28~

-Deadlift: 12 x singles @ 205

Speedwork. Focus on form, with thirty second rests.

-Glute-Ham Raises: 5, 5, 5, 5, 5

-Parallel Bar Pull-Ups: 3, 4, 5, 4, 3

-Belt Squats: 10x25, 10x25, 10x25, 10x25

murphyj1
09-30-2009, 03:50 PM
~9-30~

-Bench Press: Warm-Up, 5x130, 5x140, 8x155

Started 5-3-1 today. The last rep of the 155 set didn't quite touch my chest but it was close enough for me to count it. I felt sort of sluggish in general though.

-J.M. Press: Warm-Up, 8x65, 8x65, 8x65, 8x65

Still getting the hang of this :).

-Assisted Dips: 10x60, 10x60, 10x60, 10x60

Dropped the weight, so these were quite tough.

-Standing Military Press: 12x45, 12x45, 12x45

-Ab Stuff

Hazerboy
10-01-2009, 03:25 PM
Just so you know people usually put the weightxreps, or weight, comma, setxreps

155x5, 5, 5 or 155, 3x5, etc.

XD XD XD

murphyj1
10-02-2009, 10:38 PM
~10-02~

-Deadlifts: Warm-Up, 215x5. 250x5, 280x8

Tough. Last two reps of last set were slow.

-Farmer's Walks: 4x60 steps @ 60 pound barbells

-Barbell Rows: Warm-Up, 105x10, 105x10, 105x10, 105x10, 105x10

-Chin-Ups: 1, 2, 3, 3, 1, 2

murphyj1
10-05-2009, 09:01 PM
~10-05~

-Bench Press: Warm-Up, 135x3, 145x3, 160x7

Could have done more on the last set, but this was my rep goal, so I leftsome in the tank, so to speak.

-JM Press: Warm-Up, 65x8, 65x8, 65x8, 65x8

-Assisted Dips: 60x10, 60x10, 60x10, 60x10

-Abs

Hazerboy
10-07-2009, 06:44 AM
If you're still confused about pull up ladders, btw, you should check out...

http://www.cbass.com/Pavel%27sLadders.htm

Also awhile back you asked be about diet. There are many ways to diet, but I really like carb cycling. We used to have a user here named BUILT who was pretty much the diet and nutrition expert. She used to be overweight for a long time and tried all sorts of stuff --like Aaron she used to run marathons, but was also still pretty chubby. Eventually she discovered weight training and this board. She left awhile back and I think she started her own website/business or something. If you really wanna good idea of her credentials, just check out her pix: http://builtblog.wikidbody.com/2007/08/02/it-takes-a-while/#more-84

Anyways, she still has a blog that has a great introduction to carb cycling: http://builtblog.wikidbody.com/2007/08/06/how-to-set-up-a-diet-basic-carb-cycling/

murphyj1
10-07-2009, 03:46 PM
Coooooooooooool. Thanks for the links!

~10-7~

-Deadlift: Warm-Up, 12 singles @205

Speedwork. Thirty second rests. Felt very easy.

-Glute-Ham Raises: 6, 6, 6, 6, 6

Felt easy as well.

-Chin-Up Ladder: (1, 2, 3, 4, 5), (1, 2, 3, 4) Switched to thick bar, (1, 2, 3), (1, 2), (1)= 35

Rest varied.

-Belt Squats: 35x10, 35x10, 35x10, 35x10

Last three sets without shoes. Felt fine. Still trying to get my form down here.



Overall, a pretty easy day. Everything felt good, which surprised me since I've been sick.

murphyj1
10-09-2009, 04:19 PM
~10-09~

-Bench Press: Warm-Up, 135x8, 135x8, 135x8

I decided to do some more rep work on my easy day, mainly to work on form. My right arm hurt during these though, so maybe this was too strenuous.

-J.M. Press: Warm-Up, 65x8, 65x8, 65x8, 65x8

-Assisted Dips: 60x10, 60x10, 60x10, 60x7, 60x2 EXHAUSTED

-Abs

murphyj1
10-12-2009, 09:08 PM
~10-12~

-Deadlift: Warm-Up, 255x3, 285x3, 310x5

Pretty hard. I wanted to do six reps on the last set, but I was too tired. I also took longer to reset on these, ~5 seconds each time.

-Farmer's Walks: Four walks of sixty steps with 65 pound dumbells

-Barbell Rows: 105x10, 105x10, 105x10, 105x10, 105x10

-Thick Bar Chin-Ups: 1, 2, 3, 4, 4, 1, 2, 3, 3, 1, 2, 3 EXHAUSTED

Hazerboy
10-14-2009, 06:41 AM
Murph murph. Still not gettin those ladders right.
Should look more like: 1, 2, 3, 4, 1, 2, 3, 1, 2, 1, it looks like you were trying for... 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1... which you may not have had in you that day cause of all the rows and heavy deadlifts. Thats fine. Listen to your body! Error on the side of conservative - just because you cannot perform in EVERY EXERCISE as well as you have in previous sessions doesn't mean that the session was worthless or you've gotten weaker - its an accessory exercise after all.

Also, make sure you're going ALL the way down. As a taller guy you probably have a harder time with that.

Also it might be time to "deload" on the deadlift. You've been getting progressively heavier and heavier for around 4 months, and there's going to come a point where you just can't do that anymore. I would suggest either... switching to 5/3/1 now and STICKING TO their conservative percentages, or continuing on your current track for awhile until you REALLY start to stall and plateau, then switch over. Your choice. Either way 5/3/1 should provide a good deload as the weights start out light and the reps high in the beginning.

murphyj1
10-14-2009, 03:38 PM
Yea, the ladders were because I couldn't get the highest reps in each individual set. I'll be more conservative from now on.

~10-14~

-Bench Press: Warm-Up, 140x5, 155x3, 170x6

I'm really happy with these. I had failed to make more than 4 reps at 170 twice before, so this is a significant PR. The last rep was very slow, so I know I've gotten better at keeping my form consistent in tough lifts.

-JM Press: 65x8, 65x8, 65x8, 65x8

-Assisted Dips: 60x10, 60x10, 60x10, 60x10

-Side Deadlifts: 95x3 (left and right), 95x5 (l+r), 95x5 (l+r)

murphyj1
10-19-2009, 11:36 PM
~10-16~

-Deadlift: Warm-Up, 12 singles @ 205

Felt really good. Normal speed work rests. I felt like I was moving the weight quickly for the first time today.

-Glute-Ham Raises: 5, 5, 5, 5, 5, 5



~10-19~

-Bench Press: Warm-Up, 80x5, 90x5, 100x5

Deloading day

-J.M. Press: 65x8, 65x8, 65x8, 65x8

-Assisted Dips: 60x10, 60x10, 60x10, 60x10

-Side Deadlifts: 95x5 (left and right), 95x5 (l+r), 95x5 (l+r)

Twirl
10-20-2009, 08:14 AM
good work in here man, but...where are the squats?

murphyj1
10-21-2009, 09:19 PM
I've had some trouble with squats in the past, so I wanted to get the deadlift form pretty down before I focus on those. I will probably add those in early next year as a principle exercise.

~10-21~

-Deadlift: Warm-Up, 145x5, 185x5, 225x5

Another de-loading work-out.

-Farmer's Carries: Five walks of 60 steps with 65 pound dumbbells

-Barbell Rows: Warm-Up, 115x8, 115x10, 115x10, 115x10

-Thick Bar Chin-Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1= 35 total

murphyj1
10-24-2009, 03:49 PM
~10-23~

-Bench Press: Warm-Up, 135x8, 135x8, 135x8

-J.M. Press: 65x8, 65x8, 65x8, 65x8

Painful.

-Standing Military Press: 45x12, 45x12, 45+towelsx10, 45+towels/10.

-Weighted crunches: 45x10, 45x10, 45x10

murphyj1
10-26-2009, 04:56 PM
~10-26~

-Deadlift: Warm-Up, 215x5, 245x5, 280x9

Tough

-Farmer's Carries: Four walks of sixty steps with 70 pound barbells in each hand.

-Barbell Rows: 115x10, 115x10, 115x10

-Thick Bar Chin-Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1

murphyj1
10-28-2009, 04:13 PM
~10-28~

-Bench Press: Warm-Up, 110x5, 130x5, 150x10

I'm pretty happy with this progress. No pain either.

-J.M. Press: 70x8, 70x8, 70x8, 70x8

Added 5 pounds. Still doable.

-Thick Bar Standing Shoulder Press: 45x12, 45x12, 45x12, 45x12

-Weighted Crunches: 45x10, 45x10, 45x10

murphyj1
10-31-2009, 12:01 PM
~10-30~

-Deadlift: Warm-Up, 205x1x12

Speedwork. Felt fine.

-Belt Squats: 35x8, 35x8, 35x8, 35x8

-Thick Bar Chin-Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1

Definitely feeling easier.

-Lunges: 3 sets of five with each leg.

murphyj1
11-02-2009, 04:44 PM
~11-2~

-Bench Press: Warm-Up, 120x3, 140x3, 160x9 (PR)

I really had to grind out that last rep. Definitely pleased with this.

-JM Press: 70x8, 70x8, 70x8, 70x8

-Thick Grip Standing Military Press: 45x12, 45x12, 45x12, 45x12

-Abs

murphyj1
11-04-2009, 04:03 PM
~11-4~

-Deadlift: Warm-Up, 225x3, 260x3, 295x8 (PR)

Evan said my back was rounded, but that they definitely all counted. I was pretty beat after this.

-Farmer's Carries: 4 walks of 60 steps with 70 pound barbells

-Barbell Rows: 115x10, 115x10, 115x10

-Thick-Bar Chin-Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1 = 35

murphyj1
11-06-2009, 11:18 PM
~11-6~

-Bench Press: Warm-Up, 135x8, 135x8, 135x8

-J.M. Press: 70x8, 70x8, 70x8, 70x8

-Thick Bar Standing Military Press: 45x12, 45x12, 45x12, 45x12

murphyj1
11-09-2009, 06:32 PM
~11-9~

-Deadlift: Warm-up, 12 singles of 205

Speed work. Felt fine.

-Belt Squats: 35x8, 35x8, 45x8, 45x8

-Thick Bar Chin-Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1= 35

-Glute-Ham Raises: 7, 7, 7, 7, 7

murphyj1
11-11-2009, 03:48 PM
~11-11~

-Bench Press: Warm-Up, 130x5, 150x3, 175x4, 155x6

I missed the 175 set pretty bad. I was going for 7, and according to Trent, I mis-grooved the fifth rep, which basically killed me. Pretty annoying. Still a successful bench press cycle.

-J.M. Press: 70x8, 70x8, 70x8, 70x8

-Standing Thick-Bar Military Press: 55x10, 55x10, 55x10

-Abs

murphyj1
11-13-2009, 08:25 PM
~11-13~

-Deadlifts: Warm-Up, 240x5, 280x3, 315x6

Killer.

-Farmer's Carries: Four walks of sixty steps with seventy pound dumbells

-Barbell Rows: 115x10, 115x10, 115x10

-Thick Bar Chin-Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1=35

murphyj1
11-16-2009, 06:18 PM
~11-16~

-Bench Press: Warm-Up, 85x5, 100x5, 115x5

Easy de-loading

-J.M. Press: 75x8, 75x8, 75x8, 75x8

Added 5 pounds. Lets see if I can maintain this when I go off de-loading...

-Thick Grip Standing Military Press: 55x10, 55x10, 55x10, 55x10

-Abs

murphyj1
11-20-2009, 04:20 PM
~11-20~

-Deadlifts: Warm-Up, 12 singles at 205.

Speedwork. I had some pain in my right inner thigh, which was weird. It was like I didn't stretch enough.

-Belt Squats: 45x8, 45x8, 45x8, 45x8

-Thick Bar Chin-Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1=35

-Glute-Ham Raises: 7, 7, 7, 7, 7=35

murphyj1
11-23-2009, 06:24 PM
~11-23~

-Bench Press: Warm-Up, 115x5, 135x5, 155x10 (PR)

Had a little shoulder pain.

-J.M. Press: 75x8, 75x8, 75x8, 75x8

-Thick Bar Standing Military Press: 60x10, 60x10, 60x10, 60x10

-Abs

Hazerboy
11-23-2009, 09:09 PM
You should start doing these:cgxr6xAB5ZM

murphyj1
11-25-2009, 06:04 PM
~11-25~

-Deadlifts: Warm-Up, 5x220, 5x250, 10x285 (PR)

Totally exhausted after the last set. I also didn't take big breaths before each rep, but I still kept my abs tight. The last set was a 1 rep and 5 pound PR.

-Barbell Rows: Warm-Up, 120x10, 120x10, 120x10

5 pound weight increase

-Farmer's Carries: 4 walks for 60 steps with 70 pound dumbells

-Thick-Bar Chin-Ups: 1, 2, 3, 4, 4, 1------>Totally beat


Couldn't get the chin-ups done, but still a good day with the big PR and the weight increase in rows.

murphyj1
11-27-2009, 03:42 PM
~11-27~

-Bench Press: Warm-Up, 140x8, 140x8, 140x8

Last set a little tougher than the first two. Still pretty easy.

-JM Press: 75x8, 75x8, 75x8, 75x8

-Thick Bar Standing Military Press: 60x10, 60x10, 60x10, 60x10


Lots of stretching.

murphyj1
12-02-2009, 03:54 PM
~11-30~

-Deadlifts: Warm-Up, 12 singles at 205

Speed Work. Easy

-Belt Squats: 45x8, 45x8, 45x8, 45x8

-Glute-Ham Raises: 10, 10, 10



~12-2~

-Bench Press: Warm-Up, 3x125, 3x145, 8x165

Missed the last rep on the heavy set. Kind of bummed about that.

-JM Press: 75x8, 75x8, 75x8, 75x8

-Thick Bar Standing Military Press: 75x10, 75x10, 75x10, 75x10

murphyj1
12-04-2009, 04:20 PM
~12-4~

-Deadlift: Warm-Up, 240x3, 270x3, 300x10 (PR)

This was a huge PR. I felt great, though I was pretty gassed afterwards. I think the glute-ham raises and belt squats are really helping. I've also been eating more before working out the past week or so.

-Farmer's Walks: Four walks of 60 steps with 70 pound dumbells

-Barbell Row: Warm-Up, 120x10, 120x10, 120x10

-Thick Bar Chin-Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1=35

murphyj1
12-07-2009, 05:02 PM
~12-7~

-Bench Press: Warm-Up, 135x5, 155x3, 175x6

Much better than the last time I went for 175, but still not where I want to be. I almost had the seventh rep, though.

-JM Press: 75x8, 75x8, 75x8, 75x8

-Thick Bar Shoulder Press: 75x10, 75x10, 75x10, 75x9

Beat on the last rep.

-Abs

murphyj1
12-13-2009, 11:02 PM
~12-10~

-Bench Press: Warm-Up, 95x5, 115x5, 135x5

Deloading

-JM Press: 75x10, 75x10, 75x10, 75x10

-Thick Bar Shoulder Press: 75x10, 75x10, 75x10

Cut the last set because of time.

murphyj1
12-14-2009, 01:19 PM
~12-14~

-Deadlift: Warm-Up, 245x5, 285x3, 320x6

All felt good until the heavy set. I am at my local gym and am using sidewalk chalk instead of weightlifting chalk (a poor substitute). On the heavy set, I switched grips after the third rep, which messed me up. I tried not to waste time in between the third and fourth rep and wound up with too wide a grip. I almost fell backwards on the fifth rep, making it very hard to control. Overall, not a very good set, though still a PR. Not by as much as the 295x8---->300x10, but still something.

-Shoulder Shrug: Warm-Up, 225x6, 225x6, 225x6, 225x6, 225x6

Felt pretty good, except it was VERY hard to hold onto the bar. The chalk I have is terrible, and on the third set, the bar actually slipped out of my hands, though there was something there to catch it.

-Roger's Row Machine: Warm-Up, 100x10, 120x8, 140x6, 140x6, 140x6

Just trying to mix it up while I am at home. Felt fine.

-Chin-Ups

I did these on my bar at home, which is very low to the ground, so I had to pull my legs up, making for a weird workout. I did somewhere between 25 and 30 total, in sets of 3 to 5.

Hazerboy
12-15-2009, 12:49 AM
Haha sidewalk chalk ain't the same man.

murphyj1
12-16-2009, 02:35 PM
~12-16~

-Bench Press: Warm-Up, 135x5, 160x3, 185x3, 190x2 (failure)

I've noticed that I've struggled disproportionately with heavier sets, so I decided to try for heavy sets of three over break. The 185x3 was no problem, and I could certainly have done at least one more rep, but on the second rep at 190, the bar turned in my hand, so I couldn't finish the set. I definitely need to train my forearms harder.

-JM Press: 80x8, 80x8, 80x8, 80x8

-Dumbbell Tricep Extension: 25x6, 25x6, 25x6, 25x6, 25x6

-Abs

murphyj1
12-18-2009, 02:47 PM
~12-18~

Deadlift: Warm-Up, 12 singles at 205

Speedwork

-Shoulder Shrugs: 225x6, 225x6, 225x6, 225x6, 225x6

-Back Extensions: 45x6, 45x6, 45x6, 45x6, 45x6

-Chin-Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5

murphyj1
12-21-2009, 02:02 PM
~12-21~

-Bench Press: Warm-Up, 135x5, 165x3, 190x3, 205x0

My dad wanted me to go for 205 at the end. I knew I wouldn't make it, but I got closer than I thought I would. Next week I'll go for 195x3 and then likely go back to 5-3-1.

-JM Press: 80x8, 80x8, 80x8, 80x8

-Dumbell Tricep Extensions: 25x8, 25x8, 25x8

-Abs

murphyj1
01-04-2010, 07:34 PM
Back on 5-3-1. I did lift a few times more over break, but I forget my results. This cycle, I'm doing Bench, Dead Lift, Shoulder Press on MWF.

~1-4~

-Bench Press: Warm-Up, 115x5, 135x5, 155x12 (PR)

Felt great.

-J.M. Press: 80x10, 80x10, 80x10, 80x10

Last set was brutal.

-Assisted Dips: 80x10, 80x10, 80x10, 80x10

Harder than I anticipated.

murphyj1
01-11-2010, 07:03 PM
~1-8~

-Military Press: Warm-Up, 65x5, 75x5, 85x12

-Thick Bar Chin-Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1 = 35 total

-Barbell Row: Warm-Up, 115x10, 115x10, 115x10



~1-11~

-Bench Press: Warm-Up, 125x3, 145x3, 165x10 (PR)

Felt great. I could have given 11 a shot, but I decided to leave some in the tank.

-JM Press: 80x10, 80x10, 80x10, 80x10, 70x10

So hard. I need to start warming up for this.

-Assisted Dips: 80x10, 80x10, 80x10, 80x10, 80x10

murphyj1
01-18-2010, 04:03 PM
~1-13~

-Deadlift: Warm-Up, 250x3, 280x3, 310x7

Probably had one more in me. Felt much better than last week's deadlift workout.

-Glute-Ham Raises: 10, 10, 10, 10, 10

-Belt Squats: 45x10, 45x10, 45x10, 45x10, 45x10



~1-15~

-Standing Military Press: Warm-Up, 75x3, 85x3, 95x10

Felt pretty good.

-Thick Bar Chin-Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1

-Barbell Rows: Warm-Up, 10x115, 10x115, 10x115

murphyj1
01-21-2010, 10:38 AM
~1-19~

-Bench Press: Warm-Up, 155x5, 165x3, 175x5

Total fail. I think its because I only ate some toast and whey today.

-JM Press: Warm-Up, 80x10, 80x10, 80x10, 80x10

-Dips: 80x10, 80x10, 80x10, 80x10


~1-20~

-Deadlift: Warm-Up, 270x5, 300x3, 330x6 (PR)

Felt okay. I used a narrower stance than in the past, which worked well, I think.

-Belt Squats: 45x10, 45x10, 45x10, 45x10, 45x10

-Glute-Ham Raises: 10, 10, 10, 10, 10

murphyj1
01-26-2010, 10:41 AM
~1-22~

-Standing Military Press: Warm-Up, 85x5, 95x3, 105x6 (PR)

Each rep was a struggle. Very challenging weight, 105, especially compared to 95.

-Thick Bar Chin Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1 = 35



~1-25~

-Bench Press: Warm-Up, 95x5, 115x5, 135x5

De-load

-Reverse J.M. Press: Warm-Up, 55x8, 55x8, 55x8, 55x8, 55x8

Very hard.

-Dips: 70x10, 70x10, 70x10, 70x10, 70x10

murphyj1
01-27-2010, 10:58 PM
~1-27~

-Deadlift: Warm-Up, 185x5, 205x5, 225x5

Deloading

-Belt Squats: 55x10, 55x10, 55x10, 55x10, 55x10

Weight increase!

-Groin Thrusts: Warm-Up, 135x10, 135x10, 135x10, 135x10, 135x10

I'm going to give these a shot and see how much they help my deadlift. If I don't see results after a cycle or two, I'll switch back to Glute-Ham Raises.

murphyj1
02-06-2010, 03:08 PM
~2-1~

-Bench Press: Warm-Up, 120x5, 140x5, 160x10

Pretty pissed I didn't get 12. I hit the pegs a couple of times though, which may have messed me up.

-Reverse JM Press: Warm-Up, 60x10, 60x10, 60x10, 60x10, 60x10

-Assisted Dips: 70x10, 70x10, 70x10, 70x10, 70x10



~2-3~

-Deadlift: Warm-Up, 245x5, 275x5, 305x10 (PR)

-Belt Squats: 55x10, 55x10, 55x10, 55x10, 55x10

-Glute Ham Raises: 10, 10, 10, 10, 10




~2-5~

-Standing Military Press: Warm-Up, 70x5, 80x5, 90x12 (PR)

-Thick Bar Chin Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1=35

-Barbell Rows: Warm-Up, 115x10, 115x10, 115x10

murphyj1
02-08-2010, 10:09 PM
~2-8~

-Bench Press: Warm-Up, 135x3, 155x3, 170x8 (PR)

Meh. My bench just hasn't been improving they way I hoped it would once I started a new cycle of 5-3-1. Maybe I need to eat more?

-Reverse JM Press: Warm-Up, 60x10, 60x10, 60x10, 60x10, 60x10

-Assisted Dips: 70x10, 70x10, 70x10, 70x10, 70x10

murphyj1
02-11-2010, 10:58 PM
~2-10~

-Deadlift: Warm-Up, 260x3, 290x3, 320x8 (PR)

-Glute Thrusts: 135x10, 135x10, 135x10, 135x10, 135x10

-Belt Squats: 55x10, 55x10, 55x10

murphyj1
02-13-2010, 12:13 AM
~2-12~

-Standing Military Press: Warm-Up, 80x3, 90x3, 100x10 (PR)

Very hard. The last rep took about five seconds.

-Thick Bar Chin Ups: 1, 2, 3, 4 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1 = 35

-Barbell Rows: Warm-Up, 115x10, 115x10, 115x10

murphyj1
02-15-2010, 08:19 PM
~2-15~

-Bench Press: Warm-Up, 140x5, 160x3, 180x5 (PR)

Very very close to 6. So close.

-Reverse JM Press: Warm-Up, 60x10, 60x10, 60x10, 60x10, 60x10

-Assisted Dips: 70x10, 70x10, 70x10, 70x10, 70x10

murphyj1
02-19-2010, 09:20 PM
~2-17~

-Deadlift: Warm-Up, 5x260, 3x300, 6x340 (PR)

Felt awesome.

-Belt Squats: 55x10, 55x10, 55x10, 55x10, 55x10

-Natural Glute Ham Raises: 6, 6, 6

Pretty tough. I want to work up to high reps with these; I think they will really help my deadlift.



~2-19~

-Standing Military Press: Warm-Up, 5x90, 3x100, 5x110

Very hard. Tried to get 6, but only made it about halfway.

murphyj1
03-04-2010, 12:22 AM
Last Week: De-loading. Took it very easy. I even took Friday off.

~3-1~

-Bench Press: Warm-Up, 125x5, 145x5, 165x9(PR)

Tough to get that last rep out.

-Partner-Assisted Dips: 8, 8, 8, 8

With Trent. Less support on the negatives.

-Close-Grip Floor Press: 95x10, 95x10, 95x10, 95x8

My triceps were beat by the end.

-Dumbell H-Rolls: 10x12, 10x12, 10x12, 10x12



~3-3~

-Deadlift: Warm-Up, 145x5, 280x5, 315x10 (PR)

The last rep or two of the last set were very hard. The last rep was one of the slowed I can recall doing ever.

-Natural Glute-Ham Raises: 6, 6, 6, 6

I'm starting to get these down.

-Belt Squats: 55x10, 55x10, 55x10, 55x10

-Ab Wheel: 5, 5, 5, 5

murphyj1
03-09-2010, 09:51 PM
~3-5~

-Standing Military Press: Warm-Up, 80x5, 90x5, 100x7

Felt terrible. That last set was not very good...

-Chin-Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1=35

-Barbell Rows: 115x8, 115x8, 115x8, 115x8

-Barbell Curls: 65x8, 60x10, 55x10, 55x10


~3-8~

-Bench Press: Warm-Up, 135x3, 155x3, 175x6

I am just not progressing hardly at all on bench. Hopefully getting some more arm mass will help...

-Partner Assisted Dips: 8, 8, 8, 8

With Trent

-Close-Grip Floor Press: Warm-Up, 95x10, 95x10, 95x10, 95x10

-Dumbell H-Rolls: 10x12, 10x12, 10x12, 10x12

murphyj1
03-11-2010, 09:49 AM
~3-10~

-Deadlift: Warm-Up, 260x3, 295x3, 330x8 (PR)

Tough. Had to grind out the final rep.

-Natural Glute Ham Raises: 6, 6, 6, 6

Getting better at lowering myself very slowly.

-Belt Squats: 55x10, 55x10, 55x10, 55x10

-Abs

murphyj1
03-12-2010, 08:09 PM
~3-12~

-Standing Military Press: Warm-Up, 90x3, 100x3, 110x6

A bit of progress, so ok.

-Chin-Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1= 35

-Barbell Rows: 115x10, 115x10, 115x10, 115x10

-Barbell Curls: 60x8, 60x8, 60x8, 60x8

murphyj1
03-15-2010, 05:29 PM
~3-15~

-Deadlift: Warm-Up, 280x5, 315x3, 350x6 (PR)

Very tough, but didn't feel too bad afterwards. 350 was my one-rep max six months ago, so I guess my deadlift training is going well.

-Natural Glut-Ham Raises: 6, 6, 6, 6

I can almost lower myself down with total control.

-Belt Squats: 55x10, 55x10, 55x10, 55x10

-Abs

murphyj1
03-17-2010, 09:32 PM
~3-17~

-Standing Military Press: Warm-Up, 95x5, 105x3, 115x4 (PR)

Pretty tough weight on the last set. Four wasn't too bad, but I don't think I had any more in me.

-Chin-Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1= 35

-Barbell Rows: Warm-Up, 115x10, 115x10, 115x10, 115x10

-Barbell Curls: 60x8, 60x8, 60x8, 60x8

murphyj1
03-21-2010, 09:17 PM
~3-20~

-Bench Press: 145x5, 165x3, 185x5 (PR)

-Partner Assisted Dips: 8, 8, 8, 8

-Closed Grip Floor Press: 95x10, 95x10, 95x10, 95x10

-H-Roll: 10x12, 10x12, 10x12, 10x12

murphyj1
03-29-2010, 09:35 PM
~3-28~

-Bench Press: Warm-Up, 130x5, 150x5, 170x8

Pathetic.

-Partner Assisted Dips: 10, 10, 10, 10

Volume increase

-Close-Grip Floor Press: 100x10, 100x10, 100x10, 100x10

-Dumbell H-Rolls: 10x12, 10x12, 10x12, 10x12

murphyj1
03-30-2010, 07:17 PM
~3-29~


2.5 mile run

murphyj1
03-31-2010, 07:33 PM
~3-30~

-Deadlift: Warm Up, 250x5, 285x5, 320x9

So close to getting 10 for the last set. Very, very, very tiring.

-Natural Glute Ham Raises: 6, 6, 6, 6

-Belt Squats: 65x10, 65x10, 65x10, 65x10


2 mile run

murphyj1
04-02-2010, 11:23 PM
~4-2~

-Standing Military Press: Warm-Up, 85x5, 95x5, 105x8

-Thick Bar Chin Ups: 1, 2, 3, 4, 5, 1, 2, 3, 4, 1, 2, 3, 1, 2, 1= 35

-Barbell Rows: Warm-Up, 120x8, 125x8, 125x8, 125x8

-Barbell Curls: 65x8, 65x8, 65x8, 65x5

Last set I burned out. Good workout.

Liftersize
04-02-2010, 11:40 PM
nice deads....looks like we are pretty close in numbers on dead.

murphyj1
04-05-2010, 09:51 PM
Thanks mate! You've got me beat pretty bad on bench though ;).

~4-5~

-Bench Press: Warm-Up, 140x3, 160x3, 180x5

Not what I was hoping for. It seems like thats the weekly news for me and bench.

-Partner-Assisted Dips: 10, 10, 10, 10

-Close Group Floor Press: 100x10, 100x10, 100x10, 100x10

-Dumbell H-Rolls: 12.5x12, 12.5x12, 12.5x12, 12.5x12

Very small weight increase.

murphyj1
04-07-2010, 08:42 PM
~4-7~

-Deadlift: Warm-Up, 265x3, 300x3, 335x8 (PR)

Tough. The last rep was very slow.

-Natural Glut-Ham Raises: 6, 6, 6, 6

-Belt Squats: 65x10, 65x10, 65x10, 65x10

-Abs

murphyj1
04-12-2010, 10:57 PM
~4-9~

-Standing Military Press: Warm-Up, 90x3, 100x3, 110x5

Stuck

-Chin-Ups with 10 pound weight: 3, 3, 3, 3, 3, 3=18

-Barbell Rows: 125x8, 125x8, 125x8, 125x8

-Barbell Curls: 60x10, 60x10

Cut it a bit short today.



~4-12~

-Bench Press: Warm-Up, 150x5, 170x3, 190x2

This was much worse than I was hoping for. Considering how I was able to make 195x3 last december, I think I'm going to change my bench training from 5-3-1 to conjugate training.

-Close-Grip Floor Press: 100x10, 100x10, 100x10, 100x10

-Partner Assisted Dips: 10, 12, 12, 11 (failure)

-Dumbell H-Rolls: 12.5x12, 12.5x12, 12.5x12, 12.5x12

murphyj1
04-13-2010, 01:12 PM
~4-11~

2.5 mile run

~4-13~

3 mile run

murphyj1
04-14-2010, 06:19 PM
~4-14~

-Deadlift: Warm-Up, 285x5, 320x3, 355x5 (PR)

Pretty tough. Took a shot at the sixth rep, but it didn't happen.

-Natural Glut-Ham Raises: 6, 6, 6, 6

-Belt Squats: 65x10, 65x10, 65x10, 65x10

-Abs

murphyj1
04-17-2010, 07:32 PM
~4-15~

2.5 mile run

~4-17~

3.5 mile run

murphyj1
04-23-2010, 10:42 PM
~4-19~

-Bench Press: Warm-Up, 95x5, 115x5, 135x5

De-load

-Partner-Assisted Dips: 12, 12, 12, 12

-Close-Grip Floor Press: 105x8, 105x8, 105x8, 105x8

-Dumbell H-Rolls: 12.5x12, 12.5x12, 12.5x12, 12.5x12


~4-21~

-Deadlift: Warm-Up, 185x5, 205x5, 225x5

De-load

-Natural Glut-Ham Raises: 8, 8, 8, 8

-Belt Squats: 65x10, 65x10, 65x10, 65x10


~4-22~

3 mile run


~4-23~

-Standing Military Press: Warm-Up, 55x5, 65x5, 75x5

De-load

-Weighted Chin-Ups: 20x3, 20x3, 20x3, 20x3, 20x3

-Barbell Rows: 125x8, 125x8, 125x8, 125x8

-Barbell Curls: 65x8, 65x8, 65x8, 65x8

murphyj1
04-26-2010, 07:41 PM
~4-24~

3 mile run

~4-25~

3 mile run

~4-26~

-Floor Press: Warm-Up, 155x3, 170x5, 175x5, 140x8

New system. Doing floor press Mondays, speed bench Fridays.

-Dips: 5, 5

Very challenging, but I hope to had one rep each week for a few weeks

-Dumbell Chest-Assisted Rows: 35x10, 35x10, 35x10, 35x10

-Dumbell H-Rolls: 12.5x12, 12.5x12, 12.5x12, 12.5x12

murphyj1
04-28-2010, 08:23 PM
~4-28~

-Deadlift: Warm-Up, 255x5, 290x5, 325x8

The ninth rep had a bit of hitching, so I'm not counting it. Also, I switched to the oppositely oriented grip for my heavy set, which was kind of weird.

-Natural Glut-Ham Raises: 8, 8, 8, 8

-Belt Squats: 70x10, 70x10, 70x10, 70x10

-Abs super-setted with one-legged lunges.

murphyj1
04-29-2010, 03:43 PM
~4-29~

-3 mile run

murphyj1
05-01-2010, 09:22 PM
~4-30~

-Bench Press: Warm-up, ten sets of 135x2

Speed work. Next time, I will make the weight a bit lighter, since it was hard to move the weight fast.

-Weighted Chin-Ups: 20x3, 20x3, 20x3, 20x2, 10x2, 0x3

I was burned out by the fourth set, so I dropped the weight and added an extra set, without weight.

-Dumbell Bench Press: Warm-up, 65x5, 60x5

The 65 set was really hard, so I dropped the weight for the next set. Still quite challenging.


~5-1~

Three mile run.

murphyj1
05-03-2010, 07:02 PM
~5-2~

4 mile run

~5-3~

-Floor Press: Warm-Up, 135x5, 165x3, 185x3, 190x3, 150x5

Felt good.

-Dips: 6, 6

A little easier this week.

-Chest Assisted Dumbbell Rows: 35x10, 35x10, 35x10, 35x10

-Dumbbell H-Rolls: 12.5x12, 12.5x12, 12.5x12, 12.5x12

murphyj1
05-04-2010, 05:55 PM
~5-4~

2 mile run

murphyj1
05-09-2010, 10:06 AM
~5-5~

-Deadlift: Warm-Up, 270x3, 305x3, 340x5

Definitely lower than a few weeks ago, but I figured this is ok because I'm increasing my running mileage.


~5-6~

4 mile run


~5-7~

-Bench Press: Warm-Up, 125x2x10

Speed sets with about 30 seconds rest in between sets.

-Weighted Chin-Ups: 20x3, 20x3, 20x3, 20x3, 20x3

-Dumbbell Bench Press: Warm-Up, 65x5, 65x5

-Barbell Rows: 125x8, 125x8, 125x8, 125x8


~5-8~

4 mile run

murphyj1
05-09-2010, 06:56 PM
~5-9~

4 mile run

murphyj1
05-10-2010, 09:21 PM
~5-10~

-Floor Press: Warm-Up, 175x2, 190x1, 205x1, 215x1 (PR)

Felt great.

-Dips: 7, 7

-Chest Assisted Rows: 35x10, 35x10, 35x10, 35x10

-Dumbbell H-Rolls: 12.5x12, 12.5x12, 12.5x12, 12.5x12

murphyj1
05-12-2010, 10:01 PM
~5-11~

3 mile run

~5-12~

-Deadlifts: Warm-Up, 295x5, 330x3, 365x3

Felt ok. I decided I wanted to lower my volume on deadlifts until the rate at while I increase my running decreases.

-Glut-Ham Raises: 8, 8, 8, 8

-Belt Squats: 70x10, 70x10, 70x10, 70x10

-Ab wheel+lunges superset

murphyj1
05-17-2010, 11:29 PM
~5-14~

-Bench Press: Warm-Up, 115x3x8

Speed Work.

-Weighted Chin-Ups: 25x2, 25x2, 25x2, 25x2, 25x2, 25x2

-Dumbbell Bench Press: Warm-Up, 65x5, 65x5, 65x5

-Barbell Row: 125x8, 125x8, 125x8, 125x8



~5-15~

OFF


~5-16~

Four mile run

~5-17~

-2-Board Press: Warm-Up, 175x3, 190x5, 195x5, 155x8

Felt ok I guess, but then again, this was the first time I ever tried using boards, so I might have been too conservative with my weight choice.

-Dips: 7, 7

-Dumbbell Chest Assisted Rows: 35x10, 35x10, 35x10, 35x10

-Bent Over Lateral Raises: 10x10, 10x10, 10x10, 10x10

-Dumbbell Tricep Extensions: 15x20, 20x12

murphyj1
05-24-2010, 11:01 PM
~5-19~

-Deadlift: Warm-Up, 185x5, 205x5, 225x5

De-loading

-Natural Glut-Ham Raises: 8, 8, 8, 8

-Belt Squats: 90x10, 90x10, 90x10, 90x10

Big weight jump

-Lunges+Abs


~5-20~

4 mile run


~5-21~

-Bench Press: Warm-Up: 125x3x8

Speed Work

-Weighted Chin-Ups: 25x2, 25x2, 25x2, 25x2, 25x2, 25x2

-Dumbbell Bench Press: Warm-Up, 65x5, 65x5, 65x5

-Barbell Rows: 125x8, 125x8, 125x8, 125x8



~5-22~

6 mile run- felt pretty good, honestly


~5-23~

2 mile rue


~5-24~

-Two-Board Press: Warm-Up, 195x1, 210x3, 170x5

Felt ok. I need to try not to flare my elbows on the heavy sets, though.

-Dips: 8, 8

Felt much easier this week!

-Dumbbell Chest Assisted Rows: 45x8, 45x8, 45x8, 45x8

A big weight jump, but I think I managed the sets with good form.

-Bent Over Lateral Raises: 10x12, 10x12, 10x12, 10x12

-Dumbbell Tricep Extensions: 20x12, 20x12

murphyj1
05-29-2010, 10:53 PM
~5-25~

3 mile run


~5-26~

-Deadlft: Warm-Up, 260x5, 300x5, 340x5

A loss of strength, but I expected as much.

-Natural Glut Ham Raises: 8, 8, 8, 8


No belt to do belt squats :'(


~5-27~

4 miles


~5-28~

-Bench Press: Warm-Up, 125x3x8

Speed Work

-Weighted Thick-Bar Chin Ups: 25x2, 25x2, 25x2, 25x2, 25x2, 25x2

-Dumbbell Chest Press: Warm-Up, 65x5, 65x5, 65x5

-Barbell Rows: 130x8, 130x8, 130x8, 130x8

Small weight increase


~5-29~

5 mile run

murphyj1
06-05-2010, 11:02 PM
~5-30~

-1 mile warm-up

-6 200's with walk/jog recovery: 35, 36, 35, 35, 34, 35

-1 mile cool down



~6-1~

3 mile run



~6-2~

-Two Board Press: Warm-Up, 175x3, (add two-boards) 195x1, 210x1, 225x1

Slow

-Dips: 8, 8, 8

-Chest Assisted Dumbbell Rows: 45x8, 45x8, 45x8, 45x8

-Bent-Over Dumbbell Lateral Raises: 10x12, 10x12, 10x12, 10x12

-Dumbbell Tricep Extensions: 20x15, 20x15, 20x14

Went to failure.



~6-3~

4 mile run



~6-4~

-Deadlift: Warm-Up, 290x5, 330x3, 370x2

Tough and a bit disheartening.

-Natural Glut Ham Raises: 8, 8, 8, 8

-Belt Squats: 90x8, 90x8, 90x8, 90x8

-Abs super-setted with lunges




~6-5~

5 mile run