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tnathletics2b
10-05-2009, 07:22 AM
Got married, bought a house, been a little sidetracked lately with yard, moving, cutting and splitting 3 trees in the backyard. Thought I would create this journal to get back on track. Pulled my piriformis, upper hamstring and aggravated a bursa sack in my hip in June and I am not just coming back from that...haven't done legs since then :(

Workout for Today: Pull
10 minutes on bike
3 x 10 wide grip chins
Hang cleans 5 x 3 @ 185
LIGHT deadlifts (first time since I got hurt!)
B/B B/O rows 3 x 6 @ 185
D/B B/O rows 3 x 10 @ 100 (we don't have higher than 100 grrrrrrr....)
B/B high pulls 3 X 8 @ 95
B/B curls 3 x 8 @ 80

tnathletics2b
10-06-2009, 06:23 AM
Had a great workout yesterday. Ended up doing:

10 laps around gym for warmup.
Real good stretching for left hammy
10,9,7 on wide grip chins
Hang cleans 1x5 @ 135, 3x3 @ 185
Deads 3x8 @ 135
- No pain doing these although I was a little tight.
- Will continue to add a little weight everytime and see what happens
B/B B/O Rows 3x6 @ 175 (dropped weight from what I originally wrote to maintain flat back...185 was making me round a bit)
D/B B/O Rows 2x10 @ 100 (started to run out of time so I dropped a set)
Wide grip B/B high pulls 3x8 @95
B/B curls 3x8@ 80

Was really excited that my hamstring didn't hurt. Woke up this morning and this is the best it has felt in weeks. Guess I should have been doing some more workouts to it.

tnathletics2b
10-06-2009, 06:55 AM
Did my morning rehab at work. 15 minutes of heating pad, 3x10 leg raises with heavy theraband resistance and then some good stretching. Feels great this morning.

Fitday.com told me I was overweight this morning. A healthy person for my height is between "144.1 lbs and 194.7 lbs." I cannot image someone being 6'2" and weighing 145 pounds and being more healthy than me. I am in great shape and am a very, very healthy 205.5 right now. I have read that muscle throws off bmi calcs badly.

tnathletics2b
10-07-2009, 06:38 AM
Yesterday evening I went on a walk with my wife around the neighborhood to warm up my legs then came in and did some great stretching on the hammy. Felt pretty good this morning. I am working on my morning rehab right now...my butt is sweating from the heating pad but sacrifices must be made.

Wednesday Workout: Push

3 x 5 Bench Press @ 250
Warmup
-1x10 @ bar
-1x10 @ 135
-1x10 @ 135
-1x8 @ 185
-1x6 @ 225

3x8 Incline @ 185
- Have not done this much before, want to give it a try

3x5 Push Press @ 165
-Warmup 1x5 @ 135

Skullcrushers 3x8 @ 100

Dips 3x12

Abs- 5 minute circuit

I like my 5 minute abs. 60 crunches, 60 seconds iron bridge, 60 crunches, 30 seconds side bridge each side, 60 bicycles

Off Road
10-07-2009, 08:26 AM
Looking good. I hope your hamstring issues are over. I also like your signature.

tnathletics2b
10-08-2009, 05:41 AM
Thanks Off Road! Never had to work through an injury before, so this is a new experience.

tnathletics2b
10-08-2009, 05:47 AM
Workout went pretty well yesterday. First time I have done such a long warmup before a powerlift and I really liked it. 250 went up well, struggled a little bit on the middle set, but powered through the last one. Left my dadgum headphones in the office, so I had to listen to "Light Rock Favorites of the 80's and 90's" and I really think that threw my concentration off a bit.

- 1x6 @225, 3x5 @250 Bench went well
- Incline was interesting, did 8 @ 185, then 7, then 5. Pretty dissapointed. Got one more set of 4 in to make up for the missed reps but I was pretty beat.
- Did first set of push press, felt good. 2nd set felt some pretty solid discomfort in my shoulder. I know the difference between working hard and feeling a strain versus when something isn't right so I shut it down.
- Took a breather for the shoulder before dips
- 3x12 dips. Love these! Just started incorporating them.
- Skipped the skullcrushers and called it a day. I've had enough Areo Speedwagon.

Off Road
10-08-2009, 08:23 AM
Nice bench, and nice job listening to your shoulder. You don't need another injury.

tnathletics2b
10-09-2009, 06:09 AM
Going to try today for my first leg day since June.

- 10 min bike, normal course
- Stretching!
- 3 x 10 quad machine
- 3 x 10 hamstring machine
- 3 x 8 squat @ 225
- 3 x 10 calf machine

I have done some light squats at 135 before today "just to see how it feels" and it has felt ok. So I thought I would up the ante and go for 225. This is depressing because I was doing 3 x 6 @ 355 before "it."

tnathletics2b
10-09-2009, 06:10 AM
Nice bench, and nice job listening to your shoulder. You don't need another injury.

Thanks! Since I have not been able to do legs, I have focused more on bulking my upper body, but hopefully leg day will go ok today!

Off Road
10-09-2009, 08:36 AM
Good luck on the legs. Better to start out slow and finish strong, than to blow it out again.

tnathletics2b
10-12-2009, 11:20 AM
Going to try today for my first leg day since June.

- 10 min bike, normal course
- Stretching!
- 3 x 10 quad machine
- 3 x 10 hamstring machine
- 3 x 8 squat @ 225
- 3 x 10 calf machine

Everything went well. I did one set of squats @ 225 and it felt like I was probably moving too fast, so I dropped to 185 and it felt great.

Today I have Pull again. Below is the plan, first time to move up on hang cleans for a few weeks, so it should go well. I may shorten this day up at some point.

10 minutes on bike
3 x 10 wide grip chins
Hang cleans 5 x 3 @ 190
Deads 3x8 @ 185
B/B B/O rows 3 x 6 @ 175
D/B B/O rows 3 x 10 @ 100 (we don't have higher than 100 grrrrrrr....)
B/B high pulls 3 X 8 @ 95
B/B curls 3 x 8 @ 80

tnathletics2b
10-13-2009, 11:00 AM
10 minutes on bike
3 x 10 wide grip chins
Hang cleans 5 x 3 @ 190
Deads 3x8 @ 185
B/B B/O rows 3 x 6 @ 175
D/B B/O rows 3 x 10 @ 100 (we don't have higher than 100 grrrrrrr....)
B/B high pulls 3 X 8 @ 95
B/B curls 3 x 8 @ 80

Had to shorten the workout a bit, just too much volume here for me to stay fresh with. By the end I am dragging and my form is awful. Did:

10 laps around gym
10,8,8 wide grip chins
Hang cleans 3 x 5 @ 190
Deads 3x8 @ 185 (rehab assignment and they felt great!)
B/B B/O rows 3 x 6 @ 175
B/B curls 3 x 8 @ 90

Got my RESULTS in last night, hoping it will give me a bit of a boost because I am DRAGGING after work sometimes.

tnathletics2b
10-14-2009, 06:12 AM
Wednesday Workout: Push

3 x 5 Bench Press @ 255
Warmup
-1x10 @ bar
-1x10 @ 135
-1x10 @ 135
-1x8 @ 185
-1x6 @ 225

3x6 Incline @ 185
3x8 Arnold Press
Skullcrushers 3x8 @ 100
Dips 3x12
Abs- 5 minute circuit

Off Road
10-14-2009, 07:40 AM
How's the ham holding up from the deads?

tnathletics2b
10-15-2009, 06:57 AM
How's the ham holding up from the deads?

It's neither better nor worse. I'm a little discouraged because I might have to get a cortisone shot, according to my doctor, and I was hoping to get it healed up naturally. Oh well. Thanks for checking...I like doing these journals. I was going to drop 10 pound on my incline yesterday because I was beat, but then I thought, "Well, you have already written it in your journal, can't back out now..."

Started taking Results yesterday with the special deal they got running now because of the shelf life problem. Felt good. I am hoping the recovery elements of it will help speed my injury recovery.

I also play left center in competitive softball and don't really know how to take it easy running around so I am contemplating giving that up for awhile OR just letting the cold weather shut it down for the season. Of course, my goal is to hit it where I just have to jog and touch first :D

Off Road
10-15-2009, 08:02 AM
I've never had a serious injury, except for my three herniated discs in my back. But that was before I started lifting, so it wasn't an issue for me. Still, it took a good four years to heal up enough to lead a normal life. Being injured sux and I can definately relate.

tnathletics2b
10-19-2009, 05:51 AM
Didn't get a chance to post Friday's workout.

10 minutes basketball warmup
3x8 quad machine
3x8 ham machine
3x8 squat @ 205
3x8 calves

Hamstring felt great. I mean, it was still sore and tight, just not as much as usual. I started taking Results last week and I could definitely feel some additional juice. I had a good workout but didn't stretch it to where it was too much.

I entered the virtual competition on here and hopefully my legs will be somewhat decent and back in shape by November 30th when the vids are due. I am using this as great motivation for getting my rehab done... I am sitting on a heating pad right now, about to start my stretches...

tnathletics2b
10-19-2009, 10:02 AM
Pull

10 laps around gym
3 x 10 wide grip chins
Hang cleans 3 x 5 @ 185
Deads 3x8 @ 205 (continuing on with rehab...)
B/B high pulls 3 X 8 @ 95, 100, 105
B/B curls 3 x 8 @ 95

tnathletics2b
10-22-2009, 06:07 AM
Push

1 lap around the block warmup (awesome day outside!)
Bench Press
-1x10 @ bar
-1x10 @ 135
-1x10 @ 135
-1x8 @ 185
-1x6 @ 225
-3x5 @ 265 (PR)
Incline Bench 3x6 @ 185
Dips 3x10
Skullcrushers 3x6 @ 105
Lots of stretching!

Off Road
10-22-2009, 07:39 AM
Big Bench...nice work.

tnathletics2b
10-27-2009, 08:04 AM
Big Bench...nice work.

Thanks!

tnathletics2b
10-27-2009, 08:05 AM
Took this past Friday and yesterday off because I was in Vegas at a bachelor party....

Plan on getting back to work Wednesday!

tnathletics2b
10-28-2009, 12:42 PM
Going to do a combined push/pull workout today since I missed Monday's Pull. Then I will probably have to do legs/cleans on Saturday...busy week, busy week.

Warmup, 10 laps around gym, hamstring machine
Deads 3x10 @225
Bench 3x10 @ 225
B/B Row, 3x8 @ 175
Dips 3x12
Barbell curls 3x8 @ 100

Off Road
10-28-2009, 01:36 PM
Good jump on the Deadlifts :)

Coke
10-28-2009, 03:43 PM
Efforts are going very well, wish you the best in this journal and as you move forward in life.

tnathletics2b
11-02-2009, 12:06 PM
Thanks Coke!

Pull

10 laps around gym
3 x 10 wide grip chins
Deads 3x8 @ 235 (continuing on with rehab...)
B/B high pulls 3 X 8 @ 95, 100, 105
B/B curls 3 x 8 @ 95
Shrugs 3x6 @ 365,375,385
Grip training 3xtime @ 405

Off Road
11-02-2009, 01:36 PM
Nice to see the deads increasing.

tnathletics2b
11-05-2009, 06:33 AM
Thanks Off Road!

tnathletics2b
11-05-2009, 06:36 AM
Leaving for the weekend to be in a wedding of a friend, so gotta have a quick combined push/leg day. Busy, busy, busy

Warm Up: 10 laps around gym
Squat: 3x8 @ 235
Bench: 3x5 @ 260
Dips: 3x12

All I had time for! Oh well, my friend getting married is more important.

tnathletics2b
11-09-2009, 06:33 AM
Saturday: Played pickup basketball at the YMCA for about 2.5 hours with college friends while everyone was in town for the wedding. I have gained about 25 pounds of good weight since I graduated (about a year and a half) and could tell a huge difference in boxing out, rebounding, passing and shooting strength. Was pretty pumped.

My wife took cold measurements for me as benchmark. Will probably measure every 6 months to hopefully see some gains. Bodyweight = 205.

Chest: 41"
Shoulders: 51"
Leg (around quad/hammy): 26"
Bicep: 16"
Neck 17"
Calf: 15 7/8

Was a little dissapointed in my leg measurement. Just gotta have patience with rehab and know that I will get back to where I was eventually.

Off Road
11-09-2009, 08:28 AM
I absolutely suck at basketball. My wife kicks my butt every time we play. Emberrassing...

tnathletics2b
11-09-2009, 01:41 PM
I absolutely suck at basketball. My wife kicks my butt every time we play. Emberrassing...

Haha, I am no good either. This time I just had a little more muscle to work down low with!

tnathletics2b
11-09-2009, 01:41 PM
Pull

10 laps around gym
3 x 10 wide grip chins
Deads 3x8 @ 245 (continuing on with rehab...)
B/B B/O rows 3x6 @ 195 (PR)
D/B curls 3 x 8 @ 45
Shrugs 3x6 @ 365,375,385
Grip training 3xtime @ 405

Off Road
11-09-2009, 02:49 PM
That's a serious "PULL" workout right there.

tnathletics2b
11-11-2009, 08:34 AM
Thanks Off Road! Pull is definitely my hardest day.

Push
B/B Bench 3x3@?
x10 @ bar
x8 @ 135
x8 @ 135
x8 @ 205
x6 @ 225
x3 @ 275
x3 @ 285
x2 @ 290 (failed 3rd attempt)
x10 @ 225
Incline Bench 5,4,5@ 205
Arnold Press 3x8 @ 35
Dips 3x12 BW

Just mixing it up a bit today. Would like to see my 3 rep B/B bench in the upper 200s, pushing 300.

A little dissapointed with my 3 rep results. I don't think I warmed up enough because my last set of 10 @ 225 felt way better than the 6 warmups I did @ 225. Oh well, live and learn!

tnathletics2b
11-15-2009, 11:27 AM
Legs

Warmup: 7 laps around gym
Glute/ham raise 3x10 @ bw, 25,35
Quad machine
Ham machine
Squat 3x8 @ 245, 255, 255
Chins 3x10 @ bw
D/B Bi's 5,6,7@ 50,45,40

Pleased with the squats. Tried them at the beginning of the workout and couldn't do them, so after I did my other leg exercises, I decided to try again and was very loose.

Off Road
11-15-2009, 04:59 PM
Squats are coming along good.

tnathletics2b
11-16-2009, 08:55 PM
Couldn't make it to the gym tonight to do Pull, so I decided to use my chinup bar.

3x15 semi wide grip (wide as I could)
3x15 neutral grip
3x8 pull-ups

5 minute break

3x15 semi wide grip
3x13 pull-ups
3x9 neutral grip

This week is a DELOAD.

Off Road
11-16-2009, 09:35 PM
That's a lot of pull-ups.

tnathletics2b
11-18-2009, 06:22 AM
That's a lot of pull-ups.

What else was I going to do at 9:00 pm at my house? :)

Because of heavy head cold and lots of overtime this week at work, decided to make this week a DELOAD.

Push

3x10 speed bench @ 185
3x10 Incline @ 145
Dips 3x10 @ BW

1000 M row machine

tnathletics2b
11-21-2009, 09:21 PM
DELOAD

3x10 Squats @ 185
3x6 Falling hamstrings
contra lateral single leg deadlifts 3x8 @ 50
Arnold press 3x8 @ 30

This week taking it easy has made me pumped about next week to get going again!

tnathletics2b
11-23-2009, 08:38 AM
Pull

3x8 @ 275 rack pulls
b/b rows 12,8,6,4,2 @ 135, 155, 185, 195, 205
Chinup complex 12 wide, 10 neutral, 7 pronated
3x8 wide grip high pulls @ 105
3x8 B/B Curls @ 105
Calves 3x8 @ 110

I have decided that my calves need to be bigger. They need some direct work. I started 2 weeks ago doing sitting calf raises twice a week. I started with 90 pounds, now I am at 110. I need to measure them so I can get a before and an after. Since they are covered up during the winter for the most part, when it gets warm in the spring I want to have something to show off!

Will not be ready for "Strongest of the Weak Ones" competition on here. Rehab is not where I want it to be. I haven't deadlifted or squatted more than 250 since June, so there is no way I am going to be able to put a heavy load on the bar and try to roll with it or I am apt to pull my hamstring again and have to start this process all over again. Oh well. Maybe next time.

tnathletics2b
11-24-2009, 07:04 AM
Holy cow, my upper back is sore! Must have been all the rows.

Off Road
11-24-2009, 09:48 AM
Holy cow, my upper back is sore! Must have been all the rows.
No doubt...that was a serious ammount of pulling you did.

given'er
11-25-2009, 10:02 AM
Nice work in here

tnathletics2b
11-25-2009, 07:28 PM
Thanks guys! Yes, it was the pulling, I still felt it today!

Push

Bench 3x8 @ 225- Felt great, ended with some still in the tank
Incline Bench 3x6 @ 190 PR at that set/rep scheme
Dips 8,7,8 @ 10, 25, 25
Tricep Pushdowns 3x8 @ 165, 180, 180
Standing calf raises, single leg 3x12 @ 50 d/b

tnathletics2b
11-29-2009, 08:23 PM
Missed Friday due to Thanksgiving Friday.

Played basketball for about 2 hours on Saturday with college buddies for some awesome cardio.

tnathletics2b
11-30-2009, 02:10 PM
Pull

Going back to a Starting Strength Idea and decreasing to 3x5 and adding 5 to 10 pounds every week. Kinda been doing that already, but my volume has been a lot higher (8-10 reps instead of 5).

Deads
1x10 @ 135
1x8 @ 185
1x6 @ 225
3x5 @ 265
b/b rows 12,10,8 @ 135, 145, 155
Chinup complex 3 x 12 wide, 10 neutral, 8 pronated
3x8 wide grip high pulls @ 110
D/B Curls 3x8 @ 40
Standing Calves 3x12 @ 60 d/b

Been really getting into rows lately...love the feeling on my upper back. Going to hammer them away while I got this warm, fuzzy feeling about them.

Off Road
11-30-2009, 02:42 PM
Low reps...welcome back to the dark side :evillaugh:

tnathletics2b
12-01-2009, 06:33 AM
Low reps...welcome back to the dark side :evillaugh:

Haha no kidding!

tnathletics2b
12-01-2009, 06:34 AM
The deads felt great yesterday. My hamstring is probably 80% right now. The director of the gym where I lift said my 3 sets of 5 looked like warmup sets. That definitely pumped me up!

Off Road
12-01-2009, 08:13 AM
The deads felt great yesterday.
That's great to hear, patience is paying off. I can't wait to see some big numbers on the deadlifts.

tnathletics2b
12-02-2009, 07:05 AM
Just had a very good round of forum posts where I commented on/tore up lots of people's workouts where they basically did bicep curls. Very pleased.

Push
Warm-Up: 7 laps around gym, shoulder work, fat bar pullups
Bench
1x10 @ 135
1x10 @ 185
1x6 @ 225
3x5 @ 260
Incline Bench 3x6 @ 190
Dips 3x8 @ 25
Close grip bench 3x8 @ ?
Calf work

Ran out of time due to working late and didn't get to close grip bench and calves. *sigh*

Off Road
12-02-2009, 08:03 AM
Just had a very good round of forum posts where I commented on/tore up lots of people's workouts where they basically did bicep curls. Very pleased.
Very anabolic :evillaugh:

tnathletics2b
12-03-2009, 07:22 AM
Very anabolic :evillaugh:

Haha no kidding

tnathletics2b
12-04-2009, 06:28 AM
Legs

My wife has been outta town so some squats and some hamstring and quad machine work and I am going home to see her! Quick day.

Squats 3x5 @ 275
Hamstring machine
Quad Machine
Calves
Peace out!

tnathletics2b
12-08-2009, 06:39 AM
Pull

Warmup
7 laps around gym
3x8 Pull-ups

Deads
1x10 @ 135
1x8 @ 185
1x6 @ 225
3x5 @ 275

Rows
1x8 @ 145
3x5 @ 185, 190, 195

Falling Hamstrings
3x6

Hammer Curls
3x8 @ 45 (bb)

Off Road
12-08-2009, 07:40 AM
The deadlifts just keep getting heavier and the hamstring is holding up. You must be starting to feel confident that you are healed up. Good stuff.

tnathletics2b
12-09-2009, 07:07 AM
Helped a friend move yesterday for 3 hours to a 3 story condo and my body is toast. Taking the day off. Peace!

tnathletics2b
12-09-2009, 07:11 AM
The deadlifts just keep getting heavier and the hamstring is holding up. You must be starting to feel confident that you are healed up. Good stuff.

Thanks, Off Road. I am getting more confident. I feel like I am about at 90%. I could go heavier right now, I think, but I like the progressive overload approach to rehab. Will add 5-10 pounds every week.

tnathletics2b
12-11-2009, 06:44 AM
Legs

Squats 3x5 @ 285
Lunges 3x8 @ 50s
Step-ups 3x8 @ 40s
Hamstring Machine
Calves - probably gonna load up Smith Machine and do toe raises- only time I go near that thing!

I set new goals recently in my signature. My leg maxes were really outdated because of my hamstring injury and I can't get close to those right now. So I wiped the slate clean and set some new goals:

Squat: 405
Deadlift: 405
Bench: 315
Total: 1125

I would also like to set some goals for military or push press. I need to test where I am at with those. I want to have these goals completed by June 6th. My sister-in-law is getting married in Charlestown, SC and I am sure there will be some swimming in the ocean and I definitely want to have the size associated with those numbers. On my next paycheck I am ordering an Inzer 10mm red, white, and blue belt that will make me feel like Captain America so I am pumped about that!

Peace Out! Hallelujah it's Friday!

Off Road
12-11-2009, 08:12 AM
Those look like good goals. Good luck on getting your beach body. Just don't start toning your bicepts :evillaugh:

tnathletics2b
12-14-2009, 06:06 AM
Those look like good goals. Good luck on getting your beach body. Just don't start toning your bicepts :evillaugh:

Haha, if I do, I give you the go ahead to ban me!

tnathletics2b
12-14-2009, 06:11 AM
This week is a little hectic...
Monday: Work all day, drive 1.5 hours to hang out with my brother, hang out, drive 1.5 hours back, go to bed.
Tuesday: Work all day, drive 2.5 hours to see in-laws.
Wednesday: Out of town for a conference
Thursday: Out of town
Friday: Out of town
Saturday: Out of town

Workout: ...

...

...

Not sure! Maybe find somewhere in San Fran to lift. Gyms in hotels are usually terrible. We'll see, I guess..

tnathletics2b
12-15-2009, 06:19 AM
Looks like I have time for a 30 minnute workout today. Going to get warm, deadlift, some accessory movements, then get on the road.

Warm-Up
5 laps around gym
wide grip, chins, neutral - 10,8,6
Quad machine
Hamstring machine

Deads
1x10 @ 135
1x8 @ 185
1x6 @ 225
3x5 @ 285

Good mornings
3x10 @ bar

Calf raises, Smith Machine
3x 15,12,17 (weird numbers I know, couldn't make up my mind)

Bicep Curls, sitting
3x10 @ 30

Discovered today that the wink link in my deadlift is my lower back. My legs were handling the weight quite well, in fact, I was pretty pumped about my legs, but my lower back was lagging. I will address this in future workouts.

tnathletics2b
12-21-2009, 05:47 AM
Wednesday 12/16
Did a smattering of exercises in hotel gym. Had dumbbells up to 50 and some decent machines. One of the nicer hotel gyms I have been in. I was sweating when I was done.

tnathletics2b
12-22-2009, 05:53 AM
Monday 12/21/09

Legs

Warm-up
Jog
Leg extension 3x8 @ light
Good mornings 3x8 @ bar
Leg curl 3x8 @ light

Squats
1x10 @ bar
1x10 @ 135
1x8 @ 185
1x6 @ 225
1x6 @ 275
2x6 @ 300

Good Mornings 3x8 @ 65
Leg extension 3x8 @ 140
Falling Hamstrings 3x6 @ bw

I am really pumped about finally getting back into 300s again with my squats. Everything felt great except my left knee was a little sore. Also, the leg extension machine is one leg at a time, and at 140 my left leg was having a considerably harder time than my right. Definitely can tell that leg was the injured one. Will have to keep rehabbing and getting on it.

Will be able to get a lift in Wednesday before I am off for the holidays, traveling around. Will only have to miss Friday. May try to deadlift and bench on Wednesday just to make sure to get all my major lifts in this week.

Off Road
12-22-2009, 07:16 AM
Welcome back to the 300s. That has to feel great.

tnathletics2b
12-23-2009, 03:09 PM
Push

DB Bench
1x10 @ 50
1x8 @ 75
3x8 @ 100
Push Press 3x7 @ 135
Close Grip Bench 3x8 @ 185
Dips 3x8 @ 25
Calves 3x20,15,17 @ 225 on Smith Machine

tnathletics2b
12-29-2009, 04:40 PM
Pull

Had my best deadlift day I have ever had.

Wide grip, chins, neutral 9,8,8
Good Mornings bar, 65, 85
Deadlifts
10 @ 135
8 @ 185
8 @ 225
6 @ 275
6 @ 300
4 @ 315
2 @ 335
1 @ 355
1 @ 375

I know it was a lot of volume, but it was feeling good today.

High pulls 3x8 @ 95, 115, 115
DB Shrugs 3x8 @ 100
Curls 3x6 @ 50
Calves 3x15,20,17 @ 90,90,115 (sitting machine)
Hammer curl to failure 1x16 @ 30

I had an awesome day, was beatup, but it felt great. Going to prob have to alter bench today tomorrow because I know my back will be tight.

Off Road
12-29-2009, 05:27 PM
Wow...Great session. That hamstring must be all better. Congrats.

tnathletics2b
12-30-2009, 12:13 PM
Wow...Great session. That hamstring must be all better. Congrats.

Thanks! It is real close. There was a little tenderness today, but I would expect it to be so after the day I had since it has been so long since I have had one similar.

tnathletics2b
12-30-2009, 09:05 PM
Push

Warmup
5 lap jog
shoulder raises
pullups

Incline Bench
1x8 @ 135
1x10 @ 135
1x8 @ 185
1x6 @ 205
1x4 @ 215
1x2 @ 225
1x1 @ 245
1x1 @ 265 (miss)
1x10 @ 185

DB Bench 6,6,5 @ 100

Dips 3x8 @ 25,30,30

tnathletics2b
01-04-2010, 09:01 PM
Pull

5 lap jog around gym
10,8,7 wide grip, chins, neutral
Good mornings 12 @ 45, 10 @ 65, 8 @ 85, 8 @ 100
Hamstring curls, machine 3x8 @ 80, 100, 100

Deads
1x10 @ 135
1x8 @ 185
1x6 @ 225
1x4 @ 275
2x5 @ 315
1x5 @ 325

superset
db b/o rows, 3x8 @ 100
3x8 db curls @ 45

Off Road
01-04-2010, 09:26 PM
Deads are getting strong now. Where were you before the injury?

tnathletics2b
01-05-2010, 06:23 AM
Deads are getting strong now. Where were you before the injury?

I injured my hamstring on a deadlift day doing a set of 6 @ 315. I feel like I have passed my strength level I was at before I got injured.

Being injured is the best lesson on weightlifting I have had. I wasn't warming up good and my body was imbalanced by doing several years of quad dominant exercises and not giving my hamstrings enough work. I was also much stronger (relatively) in my lower body than I was in my upper. After I injured myself, I began to develop extensive warmups- out of necessity- and now they seem like a natural extension of my regular workouts. I have also put on a lot of size on my upper body and am now a much more complete lifter in that I use my body as a whole better now. Also, reading these forums, which I started doing after I injured myself, has helped my knowledge base grow tremendously.

Thanks for checking in on the journal, helps keep me honest! :hello:

tnathletics2b
01-07-2010, 06:15 AM
1/6/10
Assorted push movements as I work in my home gym.

Shoulder raises
Bench
1x10 @ 135
1x10 @ 135
1x8 @ 185
1x10 @ 225
1x7 @ 235
1x5 @ 245
Here I ran into a problem, my rack is just a little high without a lower setting and on the heavier end of my sets I could barely rack. Dang it.

Incline Bench
3x8 @ 185

Pushdowns
3x8 @ 85

I need a real power rack and a bench for incline where the seat angles up, too. Hmmmm...have to keep checking out Craigslist.

Off Road
01-07-2010, 08:21 AM
I have the same problem with my rack. One hole is a little too high and another is a little too low. I either have to extend too much to re-rack the weight, or I have to push up too much to un-rack the weight. My solution was to use the higher hole and stick a couple of plates under the bench to raise it up.

tnathletics2b
01-08-2010, 06:37 AM
I have the same problem with my rack. One hole is a little too high and another is a little too low. I either have to extend too much to re-rack the weight, or I have to push up too much to un-rack the weight. My solution was to use the higher hole and stick a couple of plates under the bench to raise it up.

Thanks for the idea! I will try that next time I bench. Does that raise your feet too high off the ground, though, to plant real hard?

tnathletics2b
01-08-2010, 06:42 AM
1/7/10

Waiting on my new Inzer belt to be delivered, and I gave my old one to my brother, so I decided on 20 rep squats since I didn't want to go heavy without a belt.

Squat
1x10 @ bar
1x10 @ 135
1x8 @ 135
1x8 @ 185
1x20 @ 225 Would have gone heavier with belt. By rep 20, without a belt, my lower back was getting tiiiiiiiiiiiiiiight. Definitely one of the best lower back workouts I have had in a while, aside from deadlifts.

Lunges
3x8 @ 50

Short leg day. Did house/yard work that was solid, too. Stacked firewood, rearranged attic, etc. Traveling today so I had to cram my workouts in early this week.

I need to write out a plan to have if I am going to workout in the garage since my options are more limited- will keep me more focused. Yesterday's workout was too short, but I got distracted thinking of all the work I needed to get done around the house...

Off Road
01-08-2010, 08:20 AM
Thanks for the idea! I will try that next time I bench. Does that raise your feet too high off the ground, though, to plant real hard?

I only raise the head of the bench with a couple of plates. It gives a very slight incline but not enough to really notice. Play with it and see what works for you.

I like the 20 reppers...brutal but effective.

And shame on you for thinking of chores when you should have been thinking of lifting :evillaugh:

tnathletics2b
01-11-2010, 06:34 AM
I only raise the head of the bench with a couple of plates. It gives a very slight incline but not enough to really notice. Play with it and see what works for you.

I like the 20 reppers...brutal but effective.

And shame on you for thinking of chores when you should have been thinking of lifting :evillaugh:

Good idea. I have begun to think of incline bench as a little more functional for me since I get a real good shoulder workout with it, too. I mean, who besides an NFL lineman really needs to be able to push straight out real hard? In my daily life I normally need to lift things at more of an angle above my head anyways.

I love the oxygen deficit on a good 20 repper. I am breathing so hard by the end it ain't funny.

I am such a sucker for chores because I swear I am borderline OCD when it comes to organization...

tnathletics2b
01-11-2010, 09:42 PM
Pull

Good Mornings 12,8,8,8 @ 45,65,95,115
Hamstring Machine 10,8,8 @ 70,90,100

Deads
1x12 @ 135
1x8 @ 185
1x8 @ 225
1x4 @ 275
1x8 @ 315
1x6 @ 325
1x6 @ 335

Weighted Chins 8,5,6 w/ 25 pounds

Off Road
01-11-2010, 10:02 PM
Dang...an extra 10 lbs and an extra rep...nice.

tnathletics2b
01-13-2010, 07:16 AM
Dang...an extra 10 lbs and an extra rep...nice.

Thanks! I am able to add 10 pounds or so every week, I hope I can keep it up for awhile!

tnathletics2b
01-13-2010, 08:27 PM
Push

10 minutes of basketball
8,8,5 widegrip, palm in, palm out chins
db bench 1x10 @ 50
bb incline bench
1x10 @ 135
1x8 @ 185
1x7 @ 195
1x5 @ 200 (Only 5, grrrrrrr)
db bench 3x6 @ 100
closegrip bench 3x8 @ 185
Strict military press 3x8 @ 100 (First time to do strict and not a push press variation, really going to like these)
Tri pushdowns 3x8 @ (weird machine, no numbers)
Sitting Calves 3 x 12 @ 3 plates

tnathletics2b
01-15-2010, 04:10 PM
Still waiting on my Inzer belt to get here so I can get to squatting heavy...24 days and counting...

10 minutes basketball
Goodmornings
1x10 @ 45
3x8 @ 95, 115, 135
Squat
1x10 @ 145
1x8 @ 185
1x25 @ 235 (what a ballbuster)

Leg Press
3x6 @ 360,470,500 (First set should have been heavier)

Farmer's Walk
100 in each hand, length of bball court and back. Should have timed.

Off Road
01-15-2010, 04:12 PM
Holy Cr@p dude...25 reps :eek: I bet you're hungry now :evillaugh:

tnathletics2b
01-16-2010, 03:29 PM
Holy Cr@p dude...25 reps :eek: I bet you're hungry now :evillaugh:

Haha, you have no idea! I went to Cracker Barrel afterwards and had 5 steak and biscuits and 6 scrambled eggs with about 3 glasses of water. I am going to try 245 next week...

tnathletics2b
01-19-2010, 04:52 PM
Pull

Warm-up
45 minutes, basketball

Deads
1x10 @ 135
1x10 @ 185
1x6 @ 225
1x6 @ 275
3x8 @ 315,335,345

bb b/o row 3x8 @ 185
Low row machine 3x8 @ 150,160,160
sitting calves 15,10,10 @ 135,160,160
db curls 3x8 @ 50
Hamstring machine 8,8,6 @ 130

Me=toast.

tnathletics2b
01-21-2010, 09:49 PM
Legs + Whatever

FINALLY got my Inzer belt yesterday, Took a month, but man does it look good. 10 mm single prong red, white and blue baby!

Squats
1x12 @ bar
1x10 @ 135
1x18 @ 225
3x6 @ 315,335,355 Holla! Haven't been here since June of 09.

Military Press 3x6 @ 100,105,110 staying very strict, no leg drive
Lunges 3x5 (each leg) @ 50
Good Morning 3x10 @ 90
B/B Curls 3x8 @ curl bar + 70,75,75
Farmer's Walk 3 sets @ 100 in each hand up and down bball court being one set
Sitting Calves 3x12 @ 160,160,170

Off Road
01-21-2010, 11:02 PM
Excellent. The strength is really taking off.

tnathletics2b
01-23-2010, 11:01 PM
Excellent. The strength is really taking off.

Thanks! I am pumped about it!

tnathletics2b
01-23-2010, 11:05 PM
Push

16 hours of overtime the past three days. I think my body was pretty beat up from it because my numbers were down a bit. Nice Saturday workout, then I came home to work on the nursery :):):)

10 minutes basketball

B/B Bench
1x10 @ bar
1x 10 @ 135
1x8 @ 185
1x6 @ 225
6,6,5 @ 250

D/B bench 5,5,6 @ 100
Military Press 3x6 @ 115
Skullcrushers 3x8 @ 105

tnathletics2b
01-26-2010, 08:12 PM
Pull

Warm-Up
Good Mornings

Deads
1x12 @ 135
1x10 @ 185
1x8 @ 225
1x6 @ 275
1x4 @ 315
3x5 @ 335,355,365

Good Mornings 3x8 @ 110
Low Rows 15,10,10 @ 95 with bands
B/O Rows 3x8 @ 185
B/B Bicep Curls 8,5,4,1,10 @ 50,55,60,65,40

Pleased with the deads. I have had a good linear progression going since I started deadlifting again a couple of months ago. Felt some stiffness in my lower back/ upper glutes the first heavy set, probably need to do some jogging and hamstring warmup next time.

Off Road
01-26-2010, 09:10 PM
Excellent progression with the deads. I guess the hamstring is a non-issue now.

tnathletics2b
01-28-2010, 07:40 AM
Excellent progression with the deads. I guess the hamstring is a non-issue now.

Nope, not at all, thank goodness! Lessened learned, though. I spend a solid 15 minutes warming up with various light assistance lifts and some cardio. Then 4-5 sets of the exercise I am doing at light weight, then off to the races!

tnathletics2b
01-28-2010, 09:01 PM
Push

I think I may take a break from b/b bench for awhile. I want to do strongman training type lifting, and I don't see a lot of carryover from straight b/b bench. I think I can do bench variations that hit a wider range of muscles and get more carryover.

Incline Bench
1x15 @ bar
1x10 @ 135
1x8 @ 185
3x6 @ 205

D/B Bench 3x8 @ 90
Military Press 3x6 @ 115
Close grip Bench 3x8 @ 190,195,195
Rope Pushdown 3x8 @ 13,14,14 (Whatever these settings mean)

tnathletics2b
01-30-2010, 09:04 AM
Saw this on failblog.org and had to put it in here...

Off Road
01-30-2010, 09:47 AM
There's an accident waiting to happen...:evillaugh:
I can't believe somebody talkied him into doing that.

tnathletics2b
01-30-2010, 11:50 PM
Legs

Warm up
-Basketball
-Chins/Pulls
-Leg extensions

Squats
1x15 @ bar
1x10 @ 135
1x8 @ 225
1x6 @ 275
1x3 @ 315
3x6 @ 355,365,375 Rep PR Whoooohooooo! :clap:

Sitting Calves
3x12 @ 160,180,180

D/B Curls :hello:
1x8 @ 50
1x6 @ 55
1x10 @ 40

tnathletics2b
01-30-2010, 11:53 PM
There's an accident waiting to happen...:evillaugh:
I can't believe somebody talkied him into doing that.

Haha, I know! Failblog.com is great, but it can be a little rough sometimes, content wise.

tnathletics2b
02-02-2010, 06:44 AM
Had some bad news yesterday. I officially have high cholesterol. My most recent LDL numbers are:

November 3, 2008: 128 mg/dL
December 10, 2009: 150 mg/dL
January 31, 2010: 180 mg/dL

180 is considered the cutoff for "high." Part of this is genetic. I called my parents and without medication, my Mom's sits at 300 and my Dad's sits in the mid 200s. They are both healthy individuals in their late 40s. My diet is very good, I went back through and checked out my diet yesterday and one thing stood out glaringly: milk consumption. I have begun drinking 1/2 gallon of 2% milk everyday for about the last 3-4 months. According to the facts on the back of the milk carton I am consuming 120% of my daily saturated fat intake through milk alone. I know weightlifters and those people who are very active have different nutritional needs than the FDA recommended amounts, but I have a feeling the saturated fat intake is one that I should try to follow. Soooooooooooooo, even though drinking milk has helped me gain weight, I am going to limit it to 16 ounces a day ( a quarter of the 64 ounces I was taking in) and see what happens. I am supposed to have a follow up visit in 3 months to check my progress.

Off Road
02-02-2010, 07:55 AM
I'm about the same age as your parents...scary :eek:

I guess it's time to make healthier diet choices. Good luck.

tnathletics2b
02-02-2010, 05:32 PM
I'm about the same age as your parents...scary :eek:

I guess it's time to make healthier diet choices. Good luck.

Yeah, no kidding. Skim milk for me!

Pull

Warmups
-bball
-good mornings

Deads
1x12 @ 135
1x10 @ 185
1x6 @ 225
1x4 @ 315
3x6 @ 355,365,375 Another rep PR!

Low Row Machine
3x8 @ 150 ( thought it was on 160), 170,180

B/O D/B Rows 3x12 @ 60

Wide grip chins 3x6

Hamstring curls 2x8 @ 130 (30 second rest)

tnathletics2b
02-04-2010, 08:13 PM
Push

Horrible chest day. Horrible, horrible, horrible, no endurance.

Warmup
DB Bench 1x10 @ 50
Shoulder raises 4x10 @ 20
Chins 2x8 @ bw

Incline Bench
1x10 @ 135
1x8 @ 185
1x6 @ 205
1x5 @ 210
1x5 @ 205

DB Bench
1x8 @ 100
2x8 @ 90 (Intended to go 10 here , but got out of endurance so fast)

Military Press, Strict 3x6 @ 120,125,125
Skullcrushers 3x8 @ 105
Rope Pushdowns 3x8 @ 57.5
B/B Bench
1x10 @ 185
1x7 @ 185 (starting cramping horribly in hammys and nearly dropped the weight on myself, going to start sipping gatorade during lifts)

Looking back, this is a lot of volume, maybe that had something to do with it.

Off Road
02-04-2010, 11:53 PM
Looking back, this is a lot of volume, maybe that had something to do with it.
Ya...yu think? :evillaugh:

tnathletics2b
02-06-2010, 12:51 PM
Ya...yu think? :evillaugh:

Haha, you don't mince words! You like using :evillaugh: don't you?

Legs

Warm-up
Basketball
2x6 @ chins

Squats
1x20 @ bar
1x10 @ 135
1x8 @ 225
1x4 @ 315
3x6 @ 375,385,395 Rep PR and total weight PR Whoohoo!

Leg Press, 3x8 @ 380,420,420
Calves, Sitting machine, 3x10 @ 4 plates
B/B Curls, 3x8 @ 110
Hammer Curls, 3x8 @ 40,40,45

My sister-in-law is having a wedding in Charleston in June and we will be on the beach a lot so I am working on my guns! hahaha

Off Road
02-06-2010, 03:19 PM
Very nice squats...look, I didn't use a smiley.

tnathletics2b
02-09-2010, 05:54 PM
Very nice squats...look, I didn't use a smiley.

No, you didn't. Did it feel weird? :hello:

Pull

Unbelievable day for me. Today really made me feel like I can compete in a strongman contest (novice division, of course) next year as was my goal. I didn't plan on maxing out, it just happened.

Warm up
.5 mile walk/jog
wide chins 3x8 @ bw
good morning 3x10 @ bar, +10, +20

Deads
1x12 @ 135
1x10 @ 225
1x6 @ 315
1x1 @ 405
1x1 @ 455

EDIT: I had 465 on here, but I had a friend call me out that I miscounted. It was 455 :eek:

I couldn't believe it! 405 went up pretty easy, so I decided to throw two quarters on there and see what happened. It went up smoothly until the lockout and that took a split second, but then I locked it out. It felt so great, I hollered a little bit. Going to deload next week because I got a squat max coming up Friday, then I am going to keep hitting it. Hopefully in a couple months I can throw 500 up.

Hamstring curl 3x8 @ 130
Good morning 3x8 @ 95, 30 second rest
B/B Curls 3x12 @ 75
Hammer Curls 3x8 @ 35

Off Road
02-09-2010, 07:02 PM
Dang BIG deadlift...I'm jealous.

tnathletics2b
02-11-2010, 07:55 PM
Dang BIG deadlift...I'm jealous.

Well, I'm jealous that you got to become a moderator, so I guess we are even :hello:

Push

Quick workout, minimal time.

Warmup
Basketball
1x8 chins
shoulder warmups

Bench
1x20 @ bar
1x10 @ 135
1x8 @ 185
1x3 @ 225
2x5 @ 250
2x4,5 @ 255

Skullcrushers 3x10,8,6 @ 95,105,115

Off Road
02-11-2010, 08:20 PM
Well, I'm jealous that you got to become a moderator, so I guess we are even :hello:
Wanna trade?

tnathletics2b
02-12-2010, 06:13 AM
Wanna trade?

Haha, no thanks, it's all yours! :moon:

tnathletics2b
02-12-2010, 04:58 PM
Squat max day

Warmups

Squat
1x20 @ bar
1x10 @ 135
1x8 @ 225
1x3 @ 315
1x1 @ 405
1x1 @ 455
1x1 @ 475

HUUUUUUUGE PR or me today! I had the gym director, who used to compete, watch, and he gave me an "Up!" when I got low enough. Super pumped! Deloading next week, then going to start next training cycle. May start 5/3/1, not sure yet.

Off Road
02-12-2010, 05:21 PM
You are busting out some BIG lifts. That gives me some motivation to hit it hard this coming week.

Coke
02-13-2010, 11:52 AM
You are busting out some BIG lifts.

No joke, lifting has been great man!!

tnathletics2b
02-16-2010, 05:47 AM
You are busting out some BIG lifts. That gives me some motivation to hit it hard this coming week.


No joke, lifting has been great man!!

Thanks guys!

tnathletics2b
02-16-2010, 08:20 PM
DELOAD

Pull

Deads
1x20 @ bar
1x10 @ 135
1x8 @ 185
3x6 @ 245

Falling Hams 3x6 @ bw

Row Machine, 1800 meters

Nice and easy...

tnathletics2b
02-19-2010, 06:39 AM
Wednesday: Helped a friend move for about 7 hours. Got the UHAUL stuck going up a steep driveway, that made it a lot of fun.
Thursday: Worked a career fair for recruiting for my office. Talked to desperate college students for 5 hours. Tough economy leaves lots of good candidates without a job. Was exhausted, didn't go to the gym.

Off Road
02-19-2010, 07:30 AM
That uhaul should have been easy with your big deadlift.

tnathletics2b
02-19-2010, 09:15 PM
That uhaul should have been easy with your big deadlift.

Haha... I thought about it but couldn't get my fingers under it.:evillaugh:

tnathletics2b
02-19-2010, 09:17 PM
Today was supposed to be leg day but my wife threw up a couple times so I stayed in with her.

:drooling: <---what she felt like today

Off Road
02-20-2010, 08:32 AM
Hope she feels better.

tnathletics2b
02-22-2010, 07:01 PM
Hope she feels better.

Thanks. We got about 8 weeks left of this...this is a little girl inside her making her sick, but she will be with us soon! :hello:

Off Road
02-22-2010, 07:16 PM
Ooohhh... That kind of sick... Congratulations!

tnathletics2b
02-22-2010, 07:29 PM
So, I have decided that I am getting to a point where I need to use an established program to continue to advance. I had help with my program that I did before with out gym director and powerlifting friends, but I would like to move on to a program that will help me get a 500+ squat and deadlift. I would like to compete push/pull and as a novice, I think a 1,000+ total would give me an awesome start.

Many people on here are fans of Wendler's 5-3-1 program. I read that his best total was 2,375, which is unbelievable, so I thought I would give a program that he highly touts a shot. I found this article (http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength) on tmuscle.com and I think that the 5-3-1 program is what I am looking for.

I am actually going to use the program that the article uses as my first template: The Triumvirate. My time at the gym is limited right now as my wife is pregnant and needs me to be around, so I feel guilty spending a bunch of time at the gym (thankfully she is understanding enough to know that I need some time at the gym). PLUS, I am trying to save some money and don't want to buy the eBook just yet. So, here is what I am going to do for the first 4 weeks:

Note: I am going to do a three days a week version and add the overhead press as an additional lift on bench day. Maybe not exactly what Wendler says, but I am going to give it a shot. Yes, I know that I am not as smart as Wendler and he says don't mess with it, but I want to throw it in there to see if it works, that is part of the fun of weightlifting to me, branching out a little on my own and trying some stuff.

Maxes
Bench- 300
Squat- 475
Deadlift- 455

90% of:
Bench= 270
Squat= 427.5
Deadlift= 409.5

CYCLE 1

Week 1
Workout 1
-Deadlifts 3x5,5,5+ @ 270, 310, 350
-Good morning 3x12
-Hanging Leg Raise 3x12
-Chins 4x6

Workout 2
-Bench Press 3x5,5,5+ @ 175, 205, 230
-Dips 5x12
-Dumbbell Row 3x12
-Dumbbell Chest Press 3x12

I deviated above a little bit, but I gotta get some of this stuff in!

Workout 3
-Squats 3x5,5,5+ @ 280, 320, 365
-Leg Press 5x15
-Leg Curl 5x10

Week 2
Workout 1
-Deadlifts 3x3,3,3+ @ 285, 325, 370
-Good morning 3x12
-Hanging Leg Raise 3x12
-Chins 4x6

Workout 2
-Bench Press 3x3,3,3+ @ 190, 215, 245
-Dips 5x12
-Dumbbell Row 3x12
-Dumbbell Chest Press 3x12

Workout 3
-Squats 3x3,3,3+ @ 300, 340, 385
-Leg Press 5x15
-Leg Curl 5x10

Week 3
Workout 1
-Deadlifts 3x5,3,1+ @ 310, 350, 390
-Good morning 3x12
-Hanging Leg Raise 3x12
-Chins 4x6

Workout 2
-Bench Press 3x5,3,1+ @ 205, 230, 255
-Dips 5x12
-Dumbbell Row 3x12
-Dumbbell Chest Press 3x12

Workout 3
-Squats 3x5,3,1+@ 320, 365, 405
-Leg Press 5x15
-Leg Curl 5x10

Week 4 DELOAD
Workout 1
-Deadlifts 3x5,5,5 @ 165, 205, 245
-Good morning 3x12
-Hanging Leg Raise 3x12
-Chins 4x6

Workout 2
-Bench Press 3x5,5,5 @ 110, 135, 165
-Dips 5x12
-Dumbbell Row 3x12
-Dumbbell Chest Press 3x12

Workout 3
-Squats 3x5,5,5 @ 170, 215, 260
-Leg Press 5x15
-Leg Curl 5x10

I am a little sketical of this deload week- I haven't done a qorking set of bench at 110 since I was in 8th grade, BUT Wendler obviously knows a lot more than me and has had much much much more success than I can ever hope to have, so I will give it a shot. Can't knock it till I try it!

tnathletics2b
02-23-2010, 06:10 AM
Ooohhh... That kind of sick... Congratulations!

Thanks! We are pretty pumped!

tnathletics2b
02-23-2010, 04:19 PM
CYCLE 1, Week 1, Workout 1

Warm-up

-Deadlifts 5 @ 270, 5 @ 310, 11 @ 350
-Good morning 3x12 @ 95,105,105
-Hanging Leg Raise 3x12 yes
-Chins 3x6

Holy cow! Nice workout! That deadlift set of 11 was killer. My hands were burning, my back was burning...

I like 5-3-1 already.

Off Road
02-23-2010, 04:20 PM
5/3/1 rocks...nice start!

tnathletics2b
02-25-2010, 07:27 AM
5/3/1 rocks...nice start!

No kidding, it is an excellent mix of rep focus and strength foucs, and your reps are at a high weight. I am going to like this.

tnathletics2b
02-25-2010, 06:39 PM
CYCLE 1, Week 1, Workout 2
-Bench Press 5 @ 175, 5 @ 205, 11 @ 230- would have attempted 12 with a spot, but had no one to spot
-Dips 5x12 I NEVER WANT TO DO A DIP AGAIN!!! haha this killed!
-Dumbbell Row 3x12 DID NOT DO
-Dumbbell Chest Press 3x12 DID NOT DO

Had to deviate a little bit because I was at a YMCA tonight and there were so many curl jockey's I was getting nauseated and they were sitting on all the benches doing isolation curls so I went to the empty squat rack and did military presses.

Military Press 3x8 @ 95,105,105 Could really tell my tri's were shot from the dips. I could get it off my back easy enough, but midway up where tri's really kicked in was a struggle.

Situps 20 @ 50, 15 @ 80, 10 @ 100 Really enjoyed the hanging leg raises on Tuesday for some ab work, so threw in some full situps with weights on my chest to finish off the lift.

SCmmaFAN
02-25-2010, 09:38 PM
Thanks. We got about 8 weeks left of this...this is a little girl inside her making her sick, but she will be with us soon! :hello:

Congratulations on the little one! Is this your first child?

Also, I'm looking forward to reading about your progress on 5/3/1.

Off Road
02-25-2010, 11:24 PM
Dips will definitely kill the overheads. Nice work none the less.

tnathletics2b
02-26-2010, 07:22 AM
Congratulations on the little one! Is this your first child?

Also, I'm looking forward to reading about your progress on 5/3/1.

Yes, it is! We are very excited, thanks for the congrats! I appreciate the thoughts about the journal, it will keep me honest and updating! Do you have a journal yet? It has helped me tremendously.

tnathletics2b
02-26-2010, 07:23 AM
Dips will definitely kill the overheads. Nice work none the less.

Thanks, Off Road! Nice to have an OH press master checking up on them :hello:

SCmmaFAN
02-26-2010, 10:17 AM
Yes, I've been keeping a journal since getting serious about lifting, my equipment, educated and enrolling in the Starting Strength program, since early January. I don't have a big following yet but it is pretty cool to post numbers, etc. and know that there are people interested on how you are doing.

I now have my journal link in my signature.

tnathletics2b
02-28-2010, 04:33 PM
Cycle 1, Week 1, Workout 3
-Squats 3x5,5 @ 280, 320, 11 x 365
-Leg Press 2x10 @ 400
-Leg Curl 5x10 DIDN'T DO

Had to leave to go out of town for the weekend on Friday, so I did what I had time to do. Repping out the squats was a new experience for me at this weight. My quads are still sore. My legs were probably good for 12 or 13, but my lungs were pounding I was breathing so hard, so I stopped at 11. I am definitely not used to repping so much at such high (for me) weight. I have done 245 x 20, but this was 120 pounds more!

Anyways, I am digging 5/3/1. All 3 lifts I got 11 reps on for the 5+ rep one, which is interesting, but hopefully each cycle I will progress further. I can definitely tell this will make me stronger.

Off Road
02-28-2010, 08:41 PM
365 x 11...you are tearing it up dude. Keep up the awesome work.

tnathletics2b
03-01-2010, 07:20 AM
365 x 11...you are tearing it up dude. Keep up the awesome work.

Thanks! I meant to ask you, what do you normally rep on your 5+ days? I was going to bounce around the different 5/3/1 journals and see if there was any sort of norm with the repping...

Off Road
03-01-2010, 08:19 AM
When starting off the 5/3/1 my reps were around the 10s.

tnathletics2b
03-01-2010, 12:09 PM
When starting off the 5/3/1 my reps were around the 10s.

Good to know, thanks for the reply!

tnathletics2b
03-02-2010, 08:15 PM
CYCLE 1, Week 2, Workout 1

Warm-up

-Deadlifts 3 @ 275, 3 @ 320, 12 @ 360 <--- supposed to be 370 but I remembered wrong
-Good morning 3x12 @ 100,100,110
-Hanging Leg Raise 3x12 yes
-Chins 4x7

Another good workout in the 5/3/1 category. I am mad about remembering wrong, but that is 10 pounds more and 1 more rep than last week, plus more weight on the GM's and more chins, so it is an improvement. Felt my body adapting a little bit this session to the higher reps. I only had to wait about 3-4 minutes before starting GM's versus 5-6 last week.

Lot's of bros at the YMCA tonight. Deads were delayed about 7 minutes while a bro finished his curls in the squat rack.

My abs are loving the leg raises.

tnathletics2b
03-04-2010, 06:53 PM
Cycle 1, Week 2, Workout 2

Warm up
- Jog half mile
- 8 chins
-light assorted shoulder raises

Bench warmup
-20 @ bar
-10 @ 135

-Bench Press 3x3,3 @ 190, 215, 9 @ 245
-Extra Bench b/c I was mad at first bench 1x7 @ 225
-Military Press 8,6,4,3 @ 115,125,135,145
-Dips 5x12 @ bw
-Dumbbell Row 3x10 @ 80,100,100

Was dissapointed in the bench...wanted 10 and should have got a spotter but #9 was a struggle and I didn't feel like dropping #10 on my chest with all the bro's around hanging out. Took about a minute and banged out the 1x7 and that made me feel better. Chest is definitely my weak point right now. Did the military press that way because I wanted to see how heavy I could go, but didn't take it all the way out. Will do MP 5/3/1 style in the future right behind bench.

Off Road
03-04-2010, 07:36 PM
Nice session.

tnathletics2b
03-05-2010, 09:04 AM
Nice session.

Thank you kindly

tnathletics2b
03-06-2010, 10:36 PM
Took a breather from 5/3/1 today because I got together with my college buddies and played about 2 hours of basketball. The added strength definitely helped me out down low and boxing out, but it didn't help my shot today that's for sure. Then, I felt bad about not doing anything working out wise, so I went up to the gym at the Y we were playing at, took off my shoes and did 3x6 @ 315 with no belt or straps. Felt weird without anything because it was a good challenge staying real tight in my core without my belt, so it was a good experience. Those plus the basketball wore me out.

tnathletics2b
03-09-2010, 06:51 PM
Cycle 1, Week 3, Workout 1
-Deadlifts 3x5,3 @ 310, 350, 10 @ 390
-Good morning 3x10
-Chins 3x8
-Captains of Crush #1 3x6 both hands

Had limited time today because I had a date night with the wife :) so I had to cut it short a bit. I am super pumped about the 10 @ 390 because I did 12 @ 360 in week 1 and I feel l am doing similar reps with more weight.

tnathletics2b
03-12-2010, 07:05 AM
Cycle 1, Week 3, Workout 2
-Bench Press 3x5,3,1+ @ 205, 230, 7 or 8 @ 255 (couldn't remember because I was focused on the lift)
-Overhead Press 3x5,3,1+ @ 115,130, 5 @ 145
-Dumbbell Chest Press 3x12 @ 75
-Dips 3x10
-CoC 5x6 @ #1

Pressing is definitely what I have to work on. I also learned that you can't do 2 movements on the same day in the 5/3/1 way. I just realized that I did my numbers wrong with the OH press.
Max = 160
90% of max = 144
75%, 85%, 95% = 108, 122, 137

I did about 7-8 pounds too much on my MP. Oh well, I don't think I could have gotten the reps I needed anyways. I probably just need to make MP an accessory exercise because I don't think I have enough juice to crank out a high rep set after doing a high rep set with the bench. Next week is deload, so we will see.

Also, I am loving my Captains of Crush gripper. Been going at it for about 1.5 weeks and I can tell my grip has gotten a little stronger.

Off Road
03-12-2010, 08:00 AM
Nice mistake. That was a good press.

tnathletics2b
03-14-2010, 09:03 PM
Nice mistake. That was a good press.

Thanks!

tnathletics2b
03-14-2010, 09:18 PM
Saturday 3/13/10

Cycle 1, Week 3, Workout 3

Squat
1x20 @ bar
1x10 @ 135
1x6 @ 225
1x5 @ 275
5,3,1+ @ 320, 365, 8 @ 405 Big PR for me.

Leg Press
12 @ 300
10 @ 400
8 @ 500
12 @ 300

D/B S/L deadlift 2x10 @ 50
Sitting Calves 2x20 @ 135

Felt great on the squats. I am struggling in my mind with high reps/lighter weight on the accessory work versus lower reps/heavier weight. Like on the leg press. I know I can do more than 300 pounds on it- but not for 12 reps. But that is what Wendler recommends, so I will keep on with it!

Video of 405x8 (sorry for the grunting...I got my headphones pounding and don't even realize I am doing it)


http://www.youtube.com/watch?v=6iDeRsHNb4I

Off Road
03-15-2010, 08:07 AM
Big squat...nice job. That gives me something to shoot for.

tnathletics2b
03-15-2010, 08:15 AM
Big squat...nice job. That gives me something to shoot for.

Thanks a lot! What do you think of form? I noticed that when I walk it out I rock back and forth while I get my feet set and I also noticed that I lost my balance a little bit at one point.

Off Road
03-15-2010, 08:33 AM
I don't critique form, it's not a strength of mine. However, I almost pooped when I saw you lose your balance...scary.

SCmmaFAN
03-15-2010, 09:47 AM
I must say I was scared when you lost your balance.

tnathletics2b
03-15-2010, 01:14 PM
I don't critique form, it's not a strength of mine. However, I almost pooped when I saw you lose your balance...scary.

Yep. Me too, which would have really thrown a wrench into the rest of my workout.

http://3.bp.blogspot.com/_yaGMvnX6QRo/SdHAGxTYXoI/AAAAAAAAAAM/qNYsu4d3VnY/s1600-R/Dedication_poopRunner_motiv.jpg

Sorry, that was gross. But I couldn't help it.


I must say I was scared when you lost your balance.

I think I was breathing so heavy that it caused me to lean back a bit. I need to take a few deep breathes in between reps, I think.

tnathletics2b
03-15-2010, 01:15 PM
Monday 3/15

Morning Session
Captains of Crush 5x8 @ #1

Afternoon Session (Waiting on HP-UX OS to load)
2x8 @ #1

tnathletics2b
03-16-2010, 09:11 PM
Cycle 1, Week 4, Workout 1
DELOAD

Warmup
.5 mile jog

Deadlifts
1x20 @ bar
1x10 @ 135
3x5 @ 225,245,265

Good Mornings 4x10 @ 115, 120, 120, 120
Rows (b/o, with bar between legs, pulling up to chest) 4x10 @ 90
Hanging Leg Raise 3x12
Chins 2x8

Ran 1 mile @ 6.5 mph pace

-Need to keep running, got dogged in basketball last weekend b/c I haven't been running. Used to run miles and miles every week- but that is when I weighed (and probably why I weighed) 180 pounds. Won't do a lot because I don't want to interfere with powerlifting training, but I do need to run for my heart.

tnathletics2b
03-17-2010, 09:53 PM
Captains of Crush- 6x8 @ #1

tnathletics2b
03-18-2010, 08:34 PM
Captains of Crush 5x15 seconds static hold @ #1

SCmmaFAN
03-18-2010, 08:42 PM
Captains of Crush 5x15 seconds static hold @ #1

I had to look up to see what the heck were "Captains of Crush". Are you using the CoC training for any particular lift(s)?

tnathletics2b
03-19-2010, 07:49 PM
I had to look up to see what the heck were "Captains of Crush". Are you using the CoC training for any particular lift(s)?

Mainly deadlifting. Also, if I ever get into strongman stuff, doing those farmers walks with a couple hundred pounds in each hand...it would be beneficial to have solid grip strength.

Also, I do a lot of woodworking, and I can already tell a difference in my steadiness with heavy pieces of wood after only two weeks of working my grip. I was also loading and unloading firewood today and I was grabbing some pieces one handed that I don't think I could have gotten before I started training. I figure it is like any new lifting- I will see quick gains, then I will plateau and will have to start grinding it out.

SCmmaFAN
03-19-2010, 09:36 PM
Mainly deadlifting. Also, if I ever get into strongman stuff, doing those farmers walks with a couple hundred pounds in each hand...it would be beneficial to have solid grip strength.

Also, I do a lot of woodworking, and I can already tell a difference in my steadiness with heavy pieces of wood after only two weeks of working my grip. I was also loading and unloading firewood today and I was grabbing some pieces one handed that I don't think I could have gotten before I started training. I figure it is like any new lifting- I will see quick gains, then I will plateau and will have to start grinding it out.
That sounds pretty good to me, as I think I'm outpacing my grip in the deadlift. So I might have to look into getting them. Where did you buy your CoCs at?

tnathletics2b
03-19-2010, 11:52 PM
That sounds pretty good to me, as I think I'm outpacing my grip in the deadlift. So I might have to look into getting them. Where did you buy your CoCs at?

You can order them here (http://www.ironmind.com/ironmind/opencms/Main/captainsofcrush.html) or at Amazon.com, which is where I got mine. I think it comes out to about the same price. Pay attention the one you get, though. I have a #1 which is 140 pounds pressure to close and you have seen my sets and reps with it. I can close a friends #1.5 only about 5 times for a few sets- it is much harder.

tnathletics2b
03-19-2010, 11:54 PM
Cycle 1, Week 4, Workout 3
DELOAD

Bench 3x5 @ 135, 155, 175
B/B Bench 3x12 @ 75, 80, 80
D/B Row 3x10 @ 90
Dips 3x10 @ bw

10 minutes conditioning doing layups and 3 pointers at the gym

Captains of Crush 4x10 @ #1

Getting pumped about jumping back in next week!

SCmmaFAN
03-20-2010, 11:34 AM
Mainly deadlifting. Also, if I ever get into strongman stuff, doing those farmers walks with a couple hundred pounds in each hand...it would be beneficial to have solid grip strength.

Also, I do a lot of woodworking, and I can already tell a difference in my steadiness with heavy pieces of wood after only two weeks of working my grip. I was also loading and unloading firewood today and I was grabbing some pieces one handed that I don't think I could have gotten before I started training. I figure it is like any new lifting- I will see quick gains, then I will plateau and will have to start grinding it out.
I could use some grip training for my deadlift, so I'm going to order them. I need to decide whether to jump right into the #1 model or trainer/sport models.

tnathletics2b
03-20-2010, 07:47 PM
I could use some grip training for my deadlift, so I'm going to order them. I need to decide whether to jump right into the #1 model or trainer/sport models.

Don't know if this helps, but I was able to pull 455 with nothing but chalk and the #1 is plenty for me. Of course, you may naturally have a stronger grip than me, but I have found a #1 to be the perfect toughness level.

tnathletics2b
03-21-2010, 08:19 PM
Saturday 3/20/10

Today was supposed to be squat deload day, but I really needed to get some yard work done. Luckily for me, this yard work was cutting up some trees I felled at the end of last fall in my back yard. So, I cut, split and stacked a solid rick of wood. Took about 5 hours. I consider that an equal trade on a squat day.

tnathletics2b
03-24-2010, 07:02 AM
Cycle 2
Tested Maxes
Bench- 300
Squat- 475
Deadlift- 455

Adjusted Maxes for Cycle 2
Bench- 305
Squat- 485
Deadlift- 465

90% of:
Bench= 275
Squat= 437
Deadlift= 419

Week 1
Workout 1
-Deadlifts 3x5,5,5+ @ 275,315,355
-Good morning 3x12
-Hanging Leg Raise 3x12
-Chins 4x6

Workout 2
-Bench Press 3x5,5,5+ @ 180,205,235
-Military Press 3x10
-Dips 3x12
-Dumbbell Row 3x12
-Dumbbell Chest Press 3x12

Workout 3
-Squats 3x5,5,5+ @ 285,330,370
-Leg Press 5x15
-Leg Curl 5x10

Week 2
Workout 1
-Deadlifts 3x3,3,3+ @ 295, 335, 375
-Good morning 3x12
-Hanging Leg Raise 3x12
-Chins 4x6

Workout 2
-Bench Press 3x3,3,3+ @ 195, 220, 250
-Military Press 3x10
-Dips 3x12
-Dumbbell Row 3x12
-Dumbbell Chest Press 3x12

Workout 3
-Squats 3x3,3,3+ @ 305,350,395
-Leg Press 5x15
-Leg Curl 5x10

Week 3
Workout 1
-Deadlifts 3x5,3,1+ @ 315,355,400
-Good morning 3x12
-Hanging Leg Raise 3x12
-Chins 4x6

Workout 2
-Bench Press 3x5,3,1+ @ 195,220,250
-Military Press 3x10
-Dips 3x12
-Dumbbell Row 3x12
-Dumbbell Chest Press 3x12

Workout 3
-Squats 3x5,3,1+@ 330,370,415
-Leg Press 5x10
-Leg Curl 5x10

Week 4 DELOAD
Workout 1
-Deadlifts 3x5,5,5 @ 170,210,250
-Good morning 3x12
-Hanging Leg Raise 3x12
-Chins 4x6

Workout 2
-Bench Press 3x5,5,5 @ 110,140,165
-Military Press 3x10
-Dips 3x12
-Dumbbell Row 3x12
-Dumbbell Chest Press 3x12

Workout 3
-Squats 3x5,5,5 @ 175,220,260
-Leg Press 5x15
-Leg Curl 5x10

tnathletics2b
03-24-2010, 07:06 AM
Cycle 2, Week 1, Workout 1

Warmup
.4 mile walk/jog
DL's- 1x20 @ bar, 1x10 @ 135, 1x5 @ 225

-Deadlifts 3x5,5,5+ @ 275,315, 17 @ 355
-Good morning 3x12 @ 115, 125, 125
-Hanging Leg Raise 3x12 @ bw, 5, 5 (Added 5 pound barbell to hold between feet. Weight didn't do much, but it made me keep my feet together and legs real tight which added some difficulty)
-Chins 4x9,9,9,8
-Captains of Crush 3x12 @ #1

10 minute outdoor jog

Really pumped about the 17 deadlift reps. Had one more in my legs, but my grip was gone. I couldn't hardly even straighten my fingers when I was done haha, it was great.

Cycle 1, Week 1, Workout 1 comparison...

-Deadlifts 5 @ 270, 5 @ 310, 11 @ 350
-Good morning 3x12 @ 95,105,105
-Hanging Leg Raise 3x12 yes
-Chins 3x6

Off Road
03-24-2010, 08:25 AM
We are really close on our maxes, we should push each other to see if we can get to a 500 squat/dead and a 350 bench at the same time.

tnathletics2b
03-25-2010, 10:41 AM
We are really close on our maxes, we should push each other to see if we can get to a 500 squat/dead and a 350 bench at the same time.

Deal! I like some good pushing. Wanna call this week the official start week?

Off Road
03-25-2010, 11:35 PM
I'll be back at it in another week...try not to get too far ahead :)

tnathletics2b
03-26-2010, 06:31 AM
Workout 2

Warmup
-.5 mile walk/jog
-various shoulder exercises
-Bench Press 1x20 @ bar, 1x10 @ 135

-Bench Press 3x5,5,5+ @ 180,205, 11 @ 235
-Bench Press (extra work) 1x14 @ 185
-Military Press 3x8 @ 115
-Dips 3x12 @ bw
-Dumbbell Row 3x12 @ 80, 90, 100
-Dumbbell Chest Press 3x12 @ 70

-1 mile jog
-Captains of Crush 4x12 @ #1

CYCLE 1, Week 1, Workout 2
-Bench Press 3x5,5,5+ @175, 205, 11 @ 230
-Dips 5x12
-Dumbbell Row 3x12 DID NOT DO
-Dumbbell Chest Press 3x12 DID NOT DO
-Military Press 3x8 @ 95,105,105

Even though the reps stayed the same on the bench, I felt much stronger. I tried to stay real tight with my shoulder blades and core (Like I have been reading on the forums :hello: ) and it seemed to make a difference. My tri's were the limiting factor in the bench this week, which is easy to work on, I think. I threw in such extra, lighter bench, because I have had success in the past with some higher rep bench work. Overall, very pleased.

tnathletics2b
03-26-2010, 06:32 AM
I'll be back at it in another week...try not to get too far ahead :)

Haha, don't have to worry about that! My bench is going to be my tough one...

tnathletics2b
03-28-2010, 07:12 AM
Saturday, March 27

Helped a friend move from 8:45 to about 3:00. Very good workout, but I still aim to do my squat day today (Sunday). Have to drive about 150 miles home, then go to the gym, so we'll see.

tnathletics2b
03-30-2010, 08:07 PM
Cycle 2, Week 2, Workout 1

Warm-up
-.4 mile walk/jog
-Deads 1x20 @ bar, 1x10 @ 135, 1x8 @ 225

-Deadlifts 3x5,5, @ 295, 335, 14 @ 375 <---Did 5 instead of 3, wasn't thinking
-Good morning 4x10 @ 125, 125, 130, 130
-Hanging Leg Raise 4x12 @ bw, 5, 5, 5
-Chins 4x9,9,9,8

-1 mile hill run

Cycle 1, Week 2, Workout 1
Deadlifts 3 @ 275, 3 @ 320, 12 @ 360
-Good morning 3x12 @ 100,100,110
-Hanging Leg Raise 3x12 yes
-Chins 4x7

Good improvement, I am pleased.

tnathletics2b
03-31-2010, 08:06 AM
Captains of Crush 3x10 @ #1.5

A friend in the office has a #1.5 and a #2. I am ready to move up to a #1.5. I was able to close the #2 3 times with my right hand and twice with my left. Got some work to do before I get there...

I have a serious goal of wanting to be able to close a #4 one day.

SCmmaFAN
03-31-2010, 08:16 AM
Captains of Crush 3x10 @ #1.5

A friend in the office has a #1.5 and a #2. I am ready to move up to a #1.5. I was able to close the #2 3 times with my right hand and twice with my left. Got some work to do before I get there...

I have a serious goal of wanting to be able to close a #4 one day.
I read that only 5 people have been able to close #4 completely. You would be in an elite group for certain.

tnathletics2b
04-03-2010, 06:33 AM
I read that only 5 people have been able to close #4 completely. You would be in an elite group for certain.

Hahaha, I saw that on their website. A friend bought a #4 and is bringing it to work next week...I am eager to see how hard it is.

tnathletics2b
04-03-2010, 06:36 AM
Holidays are awesome, but they can really mess up your workouts. Did 10 hours (yes, ten hours) of landscaping work yesterday getting the house ready for family. Awesome workout in and of itself, but nothing really to write down. Dug up trees, moved about 2,000 pounds of landscaping stones- TWICE- loading them up from Home Depot and then unloading them at my house, same thing with about 40 bags of topsoil and 6 bags of mulch. Ah, the things a man is willing to do for his wife...

Missed my upper body 5/3/1 day due to that, and I am going to have to do squat day on Sunday night, then deads on Tuesday. Not a lot of recovery...

Off Road
04-03-2010, 10:06 AM
It's good to see you didn't hit that 500 deadlift while I was gone...let the games begin :)

tnathletics2b
04-04-2010, 09:12 PM
It's good to see you didn't hit that 500 deadlift while I was gone...let the games begin :)

Haha, nope! Let the games begin, then!

tnathletics2b
04-04-2010, 09:19 PM
Cycle 2, Week 2, Workout 3
-Squats 3x3,3@ 315,350, 9 x 395
-Leg Press 3x10 @ 360, 410, 460
-Leg Curl 3x10 @ 100,110,100

Cycle 1, Week 2, Workout 3
-3x6 @ 315 (outta town, no equipment)

Cycle 1, Week 3, Workout 3
-405 x 8

I don't put any stock in one rep max calculators, but I do use them to create a mathematical curve of sorts of my lifts so I know that I am staying consistent. 405 x 8 nets me 503, and 395 x 9 nets me 508, so I am staying on course and even improved a bit!

Happy Easter everyone!

Off Road
04-05-2010, 08:01 AM
Dang. Nice squats. I definitely have something to shoot for this cycle. I'm scheduled to use that exact weight on my 5/3/1 week.

tnathletics2b
04-05-2010, 08:23 AM
Dang. Nice squats. I definitely have something to shoot for this cycle. I'm scheduled to use that exact weight on my 5/3/1 week.

Good luck! Squats are definitely the overall most painfull exercises for 5/3/1 max rep counts for me. I felt like throwing up after that.

I have to go at 415 next week :drooling:

tnathletics2b
04-05-2010, 08:26 AM
Captains of Crush 4x10,11,12,13 @ #1.5

I am going to order a #2 after I get paid this week. Pretty exciting as I can see results from this. A guy at Church commented on my handshake (I wasn't squeezing hard, I promise haha), I was helping a friend move and a guy had to set down something we were carrying because his grip was dying and I felt fine, etc. I also think it helped me add some more deads on my last rep max set.

tnathletics2b
04-07-2010, 06:38 AM
Cycle 2, Week 3, Workout 1

Warm-Up
-.45 mile walk/jog
-Deads 1x20 @ bar, 1x10 @ 135, 1x8 @ 225, 1x4 @ 275

-Deadlifts 3x5,3,1+ @ 315,355, 11 @ 400
-Good morning 3x10 @ 115 <-- Back was smoked from deads, all I could do- down from previous weeks
-Ab Medley
-Chins 3x9
-CoC # 1.5 2x12 <--All I had, could tell grip was gone from deads.

Super pumped about the deads, definitely a HUGE PR for me.

Cycle 1, Week 3, Workout 1
-Deadlifts 3x5,3 @ 310, 350, 10 @ 390
-Good morning 3x10
-Chins 3x8
-Captains of Crush #1 3x6 both hands

Once again, I don't believe in one rep max calculators, but they do create a mathematical curve to make sure you staying on track. 10 @ 390 gets me 520 and 11 @ 400 gets me 554. Definitely a big increase there!

Off Road
04-07-2010, 07:55 AM
Those deadlifts are skyrocketing!!! You are definately going to whoop my butt in the deads, but I still have hope for my squats and bench :)

tnathletics2b
04-07-2010, 10:16 AM
Those deadlifts are skyrocketing!!! You are definately going to whoop my butt in the deads, but I still have hope for my squats and bench :)

Haha, it ain't over till it's over, Off Road!

tnathletics2b
04-07-2010, 10:18 AM
Captains of Crush 4x12 @ #1.5

A friend at work bought a #4 and brought it to show me so I could try it out. We measured and I was able to close it 3/4 of an inch. It has a 3 inch gap so I closed it only 25%of the way. I am no where close to it!

tnathletics2b
04-08-2010, 12:38 PM
Captains of Crush 4x13 @ #1.5.

tnathletics2b
04-09-2010, 05:51 AM
Thursday, April 8th

Cycle 2, Week 3, Workout 2
Warm-up
-.5 mile walk/jog
- back/shoulder stretches with pole
- Bench, 1x20 @ bar, 1x10 @ 135, 1x6 @ 185

-Bench Press 3x5,3,1+ @ 205,235, 8 @ 260
-Bench (BBB) 5x10 @ 185, 180, 170, 160, 155 <-- Ego check!
-Military Press 3x10 @ 115
-Dumbbell Row 3x12 @ 90, 100, 100
-1 mile run

-Bench Press 3x5,3,1+ @ 205, 230, 7 or 8 @ 255
-Overhead Press 3x5,3,1+ @ 115,130, 5 @ 145
-Dumbbell Chest Press 3x12 @ 75
-Dips 3x10
-CoC 5x6 @ #1

Not to happy @ bench, I wanted 9 or 10. I think the strength is there, but the muscle stamina is not. I was cruising, then I got to 7 and hit a wall... 8 barely came up. That is why I did the boring but big bench as well. I might add a DE bench to the end of squat day on Saturdays. 2 Lower body days a week is going great...1 upper body day a week is not going so great.

One rep max 7 @ 255 = 306, 8 @ 255 = 317
One rep max 8 @ 260 = 323.

Barely staying on course...

Off Road
04-09-2010, 07:56 AM
260 x 8 is nice work, any way you look at it.

tnathletics2b
04-10-2010, 09:45 PM
260 x 8 is nice work, any way you look at it.

Thanks, Off Road!

tnathletics2b
04-10-2010, 09:49 PM
Cycle 2, Week 3, Workout 3

Warm-up
-10 minutes basketball
-Squats 1x20 @ bar, 1x10 @ 135, 1x6 @ 225, 1x4 @ 275

-Squats 5,3,1+ @ 330, 370, 8 @ 415 <----Whoooohoooo! PR!
-Leg press 3x10 @ 400
-Hamstring Curls 3x10 @ 100, 110, 110

Stick a fork in me, thank goodness for deload weeks!

-Squat 5,3,1+ @ 320, 365, 8 @ 405 Big PR for me.
-Leg Press
12 @ 300
10 @ 400
8 @ 500
12 @ 300
-D/B S/L deadlift 2x10 @ 50
-Sitting Calves 2x20 @ 135

Off Road
04-10-2010, 10:07 PM
You got a decent lead in the squats, but it aint over 'til it's over. Give me a couple of weeks and my back will let me make gains again. try not to get too far ahead with your awesome efforts.

tnathletics2b
04-14-2010, 06:23 AM
You got a decent lead in the squats, but it aint over 'til it's over. Give me a couple of weeks and my back will let me make gains again. try not to get too far ahead with your awesome efforts.

Deal :)

tnathletics2b
04-14-2010, 06:24 AM
4/13/10

DELOAD
-Active recovery, hauling firewood

Deload weeks always correspond so well with yard work that needs to be done...

Off Road
04-14-2010, 08:06 AM
That's awesome...I wonder if I can convince my wife to let me put off the chores until deload weeks :)

StLRPh
04-14-2010, 11:59 AM
Just browsed thru and really enjoyed your journal. Great job on the CoCs. I bought all of them through the #2 and have a goal to close it with each hand by the end of summer. Took about a month to close the #1, so we'll see how it goes.

tnathletics2b
04-16-2010, 06:27 AM
That's awesome...I wonder if I can convince my wife to let me put off the chores until deload weeks :)

Haha, it doesn't work that way...usually I work out THEN do the yard work. On deload weeks sometimes I wuss out and just do the yard work :drooling:

tnathletics2b
04-16-2010, 06:28 AM
Just browsed thru and really enjoyed your journal. Great job on the CoCs. I bought all of them through the #2 and have a goal to close it with each hand by the end of summer. Took about a month to close the #1, so we'll see how it goes.

Thanks, man, glad you enjoyed the reading! Now I am subscribed to yours, so you can return the favor :hello:

I need to buy the #2. Like you read, I can do the #1.5 about 15 times with each hand, but the #2 I got 3 times with my right and 2 times with my left. Big jump in difficulty there!

tnathletics2b
04-16-2010, 06:30 AM
DELOAD

Cycle 2, Week 4, Workout 2

Bench 3x5 @ 165, 185, 205
BBB 5x10 @ 155
MP 3x8 @ 115,125,135
Dips 3x12 @ bw

Ah, nice deload! Gotta love em!

Off Road
04-16-2010, 08:28 AM
Enjoy the deload week. I know you'll be busting your butt soon enough.

StLRPh
04-16-2010, 08:48 AM
Thanks, man, glad you enjoyed the reading! Now I am subscribed to yours, so you can return the favor :hello:

I need to buy the #2. Like you read, I can do the #1.5 about 15 times with each hand, but the #2 I got 3 times with my right and 2 times with my left. Big jump in difficulty there!

Done. I've become addicted to the journals here. Lots of really good info and a lot of variety with training methods.

FWIW, I bought my CoC's from EliteFTS when they had a free shipping plus shirt on all orders over $50. They have them all the time now and always good to save on shipping and get free stuff.

Enjoy the deload.

SCmmaFAN
04-16-2010, 09:03 AM
I think you are enjoying your deload a little too much. ;)

tnathletics2b
04-20-2010, 05:52 AM
I think you are enjoying your deload a little too much. ;)

Haha, it's bittersweet. All the yard work blows, but I needed to get stuff done. I make it into a workout for myself...splitting wood, hauling it around the yard, my wife thinks it is hilarious because I will take the longest path possible when carrying stuff...

tnathletics2b
04-20-2010, 05:52 AM
Done. I've become addicted to the journals here. Lots of really good info and a lot of variety with training methods.

FWIW, I bought my CoC's from EliteFTS when they had a free shipping plus shirt on all orders over $50. They have them all the time now and always good to save on shipping and get free stuff.

Enjoy the deload.

Free shipping and a shirt??? Where do I sign up?! Thanks for the info, I will look into this (bought my last one off of Amazon...)

StLRPh
04-20-2010, 06:46 AM
Free shipping and a shirt??? Where do I sign up?! Thanks for the info, I will look into this (bought my last one off of Amazon...)

Just watch for the sales. The do free shipping + random thing for any order of $50 or more pretty often. I bought a couple CoC's the last they did that.

Off Road
04-20-2010, 07:14 AM
I spent the weekend doing chores too. It feels good to get outside and break a sweat.

tnathletics2b
04-20-2010, 08:52 AM
Hard to believe I am on cycle 3 already! Here we go...

Cycle 3, 5/3/1 Layout
Tested Maxes
Bench- 300
Squat- 475
Deadlift- 455

Adjusted Maxes for Cycle 3
Bench- 310
Squat- 495
Deadlift- 475

90% of:
Bench= 279
Squat= 446
Deadlift= 428

Week 1
Workout 1
-Deadlifts 3x5,5,5+ @ 280,320,365
-Good morning 3x12
-Hanging Leg Raise 3x12
-Chins 4x6

Workout 2
-Bench Press 3x5,5,5+ @ 180,210,245
-Boring But Big Bench 5x10
-Military Press 3x8
-Dips 3x12
-Dumbbell Row 3x12


Workout 3
-Squats 3x5,5,5+ @ 290,335,380
-Leg Press 5x15
-Leg Curl 5x10

Week 2
Workout 1
-Deadlifts 3x3,3,3+ @ 300, 345, 385
-Good morning 3x12
-Hanging Leg Raise 3x12
-Chins 4x6

Workout 2
-Bench Press 3x3,3,3+ @ 195, 225, 250
-Boring But Big Bench 5x10
-Military Press 3x8
-Dips 3x12
-Dumbbell Row 3x12

Workout 3
-Squats 3x3,3,3+ @ 310,360, 400
-Leg Press 5x15
-Leg Curl 5x10

Week 3
Workout 1
-Deadlifts 3x5,3,1+ @ 320,365,405
-Good morning 3x12
-Hanging Leg Raise 3x12
-Chins 4x6

Workout 2
-Bench Press 3x5,3,1+ @ 210,240,265
-Boring But Big Bench 5x10
-Military Press 3x8
-Dips 3x12
-Dumbbell Row 3x12

Workout 3
-Squats 3x5,3,1+@ 335,380,425
-Leg Press 5x10
-Leg Curl 5x10

Week 4 DELOAD
Workout 1
-Deadlifts 3x5,5,5 @ 170,210,250
-Good morning 3x12
-Hanging Leg Raise 3x12
-Chins 4x6

Workout 2
-Bench Press 3x5,5,5 @ 110,140,165
-Boring But Big Bench 5x10
-Military Press 3x8
-Dips 3x12
-Dumbbell Row 3x12

Workout 3
-Squats 3x5,5,5 @ 175,220,260
-Leg Press 5x15
-Leg Curl 5x10

425 on squats! Wow... that is going to be one heck of a workout...

tnathletics2b
04-20-2010, 08:53 AM
I spent the weekend doing chores too. It feels good to get outside and break a sweat.

I agree! Landscaping projects?

tnathletics2b
04-20-2010, 08:53 AM
Just watch for the sales. The do free shipping + random thing for any order of $50 or more pretty often. I bought a couple CoC's the last they did that.

Checking it out right now...

SCmmaFAN
04-20-2010, 08:59 AM
Since I'm too lazy to look it up, how often do you test maxes on 5/3/1?

Also, good luck on the squat competition against OR!

Finally, isn't it about time for the little one to arrive? :)

Off Road
04-20-2010, 09:34 AM
Week 3:

-Deadlifts 1+ @ 405
-Bench Press 1+ @ 265
-Squats 1+@ 425...

For comparison...My next cycle will be...

Week 3:

Deadlifts 1+ @ 420
Bench Press 1+ @ 245
Squats 1+ @ 380

Off Road
04-20-2010, 09:36 AM
I agree! Landscaping projects?
No, just upkeep. I have an acre of property, some of it sloped, and I have to use a weed eater to mow those parts. It takes a while.

tnathletics2b
04-20-2010, 09:12 PM
Cycle 3, Week 1, Workout 1

-Deadlifts 3x5,5,5+ @ 280,320, 17 @ 365 PR!
-Good morning 4x10 @ 115,125,135,140
-Hanging Leg Raise 3x12 @ 7.5 between feet
-Chins 4x9

Deadlifts 3x5,5,5+ @ 275,315, 17 @ 355
-Good morning 3x12 @ 115, 125, 125
-Hanging Leg Raise 3x12 @ bw, 5, 5
-Chins 4x9,9,9,8

Good jump on accessory and holding steady on deads with more weight. I'll take it!

Off Road
04-20-2010, 10:06 PM
Dang dude...you should have just rest/paused 3 more reps. That was awsome!

StLRPh
04-21-2010, 08:14 AM
:omg:17 reps for deadlift, damn!

tnathletics2b
04-21-2010, 08:58 AM
Dang dude...you should have just rest/paused 3 more reps. That was awsome!

My hands were killing me...but you are right, I should have sucked it up and tried to get 20! :ninja:

tnathletics2b
04-21-2010, 08:59 AM
:omg:17 reps for deadlift, damn!

Haha, you should have seen the bro's faces that were curling around me...they were looking at me like, "what an idiot" haha

tnathletics2b
04-21-2010, 09:02 AM
Since I'm too lazy to look it up, how often do you test maxes on 5/3/1?

Also, good luck on the squat competition against OR!

Finally, isn't it about time for the little one to arrive? :)

I don't know a hard fact about max testing, but I had planned to retest on my 5/3/1+ week at the end of every fourth cycle. I figure every 16 weeks is a pretty good amount of time to gain some strength to make a new max test worthwhile.

Thanks, I am going to need it! Mr. 20 repper is petty solid...

Yes, it is about time for her to arrive! This is week 39...we are just waiting on her taking her sweet time... :)

AKMass
04-21-2010, 03:59 PM
Thought I'd check out your journal since you and Off Road have this competition going on. Very solid work in here... And 365 for 17 reps!? Crazy strong stuff... With the numbers that you and OR put up, I'm surprised neither one has pulled 500 yet. Anyway, keep up the good work!

tnathletics2b
04-23-2010, 05:51 AM
Cycle 3, Week 1, Workout 2
-Bench Press 3x5,5,5+ @ 180,210, 11 @ 240 (got 12 with a spot)
-Boring But Big Bench 5x10 @ 145,145,145,145,155
-Military Press 3x6 @ 115
-Dips 3x15

Cycle 2, Week 1, Workout 1
-Bench Press 3x5,5,5+ @ 180,205, 11 @ 235
-Bench Press (extra work) 1x14 @ 185
-Military Press 3x8 @ 115
-Dips 3x12 @ bw
-Dumbbell Row 3x12 @ 80, 90, 100
-Dumbbell Chest Press 3x12 @ 70

Bench was up, accessory was down. Meh.

tnathletics2b
04-23-2010, 05:52 AM
Thought I'd check out your journal since you and Off Road have this competition going on. Very solid work in here... And 365 for 17 reps!? Crazy strong stuff... With the numbers that you and OR put up, I'm surprised neither one has pulled 500 yet. Anyway, keep up the good work!

Thanks, man! I see you are a 5/3/1-er yourself. Always glad to find another journal to follow! I am going to retest maxes on the 4th week of the 4th cycle, and I am working towards getting 500 then!

Off Road
04-23-2010, 07:58 AM
5 more lbs and equaled reps. That's good progress right there! 5/3/1 seems to fit you.
With 235 lbs on the bench press: I got 9 reps and you got 11 reps. I'm nipping at your heels :)

StLRPh
04-23-2010, 08:06 AM
Lots of reps there. Good stuff. I see you doing military press on bench day for accessory do you also do bench as accessory on military day?

AKMass
04-23-2010, 08:24 AM
Nice job with the bench, that's a lot of volume! Funny how similar your lifts are to OR's.

tnathletics2b
04-26-2010, 06:35 AM
5 more lbs and equaled reps. That's good progress right there! 5/3/1 seems to fit you.
With 235 lbs on the bench press: I got 9 reps and you got 11 reps. I'm nipping at your heels :)

Haha, we are pretty close!

tnathletics2b
04-26-2010, 06:38 AM
Lots of reps there. Good stuff. I see you doing military press on bench day for accessory do you also do bench as accessory on military day?

I don't have a military day. My wife actually just started her 40th week of pregnancy this week, and due to that and other life things, 3 days a week is all I can manage. SoOoOoO, I cut out the military press day.

But that is a good thought. I wonder how that would work?

tnathletics2b
04-26-2010, 06:39 AM
Nice job with the bench, that's a lot of volume! Funny how similar your lifts are to OR's.

Thanks! I upped the volume because I felt weak on the 5+,3+, or 1+ bench sets. Thought that maybe my chest needed a little "conditioning" to be able to hit the high reps. We'll see...

tnathletics2b
04-26-2010, 06:50 AM
Cycle 3, Week 1, Workout 3

Squats- 3x5,5,5+ @ 290,335, 8 @ 380
Leg Press- 2x10 @ 380

Did not feel well. This is all I could do.

On top of the not feeling well, I am getting a little burned out and psyched out on powerlifting. I look into the future of me and ask myself if I really want to keep going down this road. My tested maxes are b/s/d @ 300/475/455 and that was several months ago. I know my squat and deadlift have to be at 500 and my bench is probably 315 at least (I will test them for sure, I am not a fan of speculative maxes :hello: ) I am 24 years old and have a long (hopefully) life of lifting in front of me. I don't think I really want to keep powerlifting and be hitting 600 or 700 pounds on things in the next couple of years.

On top of these feelings, my daughter should be born any day now (this is week 40!) and I will missing some workouts to take care of her and my wife. I think I might be ready for a new program when I get back. I don't know. I have a friend (who happens to be the director of my gym) who powerlifts in the winter, then cuts and does more hypertrophy workouts in the summer. He his very strong and has a great physique and I think I might try that soon.

However, Off Road, don't think I am ditching the contest. I am still going to work to beat you, haha! :hello: I just think I might need to switch some things up. I'll finish this week of 5/3/1 and then check out the new HCT-12 workout and see what happens...

Anyone else ever go through the same thing I am talking about???

StLRPh
04-26-2010, 06:58 AM
First off congrats on the upcoming kiddo. My next one will be due in September. For the other stuff, keep it fun and do what you can with the time and motivation you have. I can definitely empathize with you on the psuedo-burnout. Have you ever looked into DC Training? Its a bodybuilder type program that is pretty quick, brutally hard and builds a lot of strength as well as size.

Off Road
04-26-2010, 08:11 AM
You have to do what's right for you, and only you...and your family of course. If I know Daniel Roberts, the HCT-12 routine will be a great one and I'm sure there will still be a lot of strength built on the program. And knowing you, the way you came back from that injury, you will put a great effort into the new routine. And I'll be watching in case you start to slack off :)

tnathletics2b
04-28-2010, 05:52 AM
Thanks for the thoughts guys. St, I have not looked at DC (I assume you mean Dog Crap?) training. My brother has done it in the past, I will ask him about it.

OR, I know you are always watching...

tnathletics2b
04-28-2010, 05:57 AM
Cycle 3, Week 2, Workout 1
-Deads- 3,3,3+ @ 300, 345, 11 @ 380
*3 minute break*
-Deads- 5 singles at 405, 45 second rest. <----mixing it up here, was a lot of fun!
-Good Mornings 3x10 @ 115
-Hanging Leg Raises 3x12 @ 7.5 between feet
-Hammer Curls 3x8 @ 45

Enjoyed the workout last night. 11 @ 380 was not a max effort because I wanted to do some singles- a guy at work had been talking about them. Had an awesome sweat going.

Also saw a guy using chalkboard chalk to chalk up his hands. I offered him some on mine, but he declined. I thought it was cool that he was trying to use it- it was a welcome relief from the bros that normally swarm the Y where I work out on Tuesdays and Thursdays.

StLRPh
04-28-2010, 06:48 AM
You can get a lot of info on Dogg Crap training at www.intensemuscle.com. Solid work on the deadlifting

tnathletics2b
05-01-2010, 09:50 PM
Two days to catch up too...

Cycle 3, Week 2, Workout 2
Bench 3x3,3,3+ @ 225,225, 8 or 9 @ 250
BBB 5x10 @ 155,155,155,165,175
Dips 3x12 @ bw

Cycle 3, Week 2, Workout 3
Squat 3x3,3,3+ @ 315, 365, 6 @ 405 (still some in tank)
Leg Press 3x6 @ 500
Hammy machine 3x10 @ 100
Sitting bi-Curls 3x8 @ 40 (very slow negative)

I think the solution to my burnout is not to go to failure every time on the "+" set. I like not feeling like I need to throw up 2 or 3 times a week now...

Off Road
05-01-2010, 10:08 PM
I agree about not going "balls to the wall" every time. I just try to get my reps plus a couple of extras on the 5s week and the 3s week. I go for broke on the 1+ week. Nice squatting and deadlifts. I don't know how you can switch when you are gaining like gangbusters.

SCmmaFAN
05-01-2010, 10:34 PM
First, I thought the post today was going to be about the big BIRTHday. :)

Just some thoughts on your "burnout"....when I first read your post earlier this week I felt pretty bad about it. Anyways, I'm pleased to see that you may have found the issue and solution.

StLRPh
05-02-2010, 06:55 AM
Good job with the sessions, happy birthday and it sounds like you have a good plan going forward.

tnathletics2b
05-05-2010, 11:08 AM
I agree about not going "balls to the wall" every time. I just try to get my reps plus a couple of extras on the 5s week and the 3s week. I go for broke on the 1+ week. Nice squatting and deadlifts. I don't know how you can switch when you are gaining like gangbusters.

It seems to be working- I am a little more pumped about going to the gym now. I think I will try your approach and "go for broke" on the 1+ week!

tnathletics2b
05-05-2010, 11:08 AM
First, I thought the post today was going to be about the big BIRTHday. :)

Just some thoughts on your "burnout"....when I first read your post earlier this week I felt pretty bad about it. Anyways, I'm pleased to see that you may have found the issue and solution.

Not yet! She is 4 days past due...I wish she would hurry up and come see me! :)

tnathletics2b
05-05-2010, 11:13 AM
Cycle 3, Week 3, Workout 1

Deads--> I thought with the baby coming I am going to miss some workouts (and gladly so!) so I thought I would try to hit my goal here on 1+ week for my deads. I should have gone with 475, but I tried 500 three times and couldn't get it past my knees! I felt so close, but I just could not straighten my back. Oh well, I know that I have good strength off the floor now, so I need to take that positive away from this...

Good mornings/chin-ups --> super set 4x8.

Called it a day. My back is sore like I actually did the 500 haha. I sat with it at the knees for what seemed like forever all three attempts, so it was probably a pretty good workout in and of itself.

Seems like you got some more time, Off Road! :hello:

StLRPh
05-05-2010, 11:18 AM
:bash: Sure it will happen soon :)

Off Road
05-05-2010, 06:28 PM
You are sooooooooooooooo CLOSE! You da man!

tnathletics2b
05-18-2010, 11:37 AM
What a crazy couple of weeks! My daughter was born Saturday, May 8th and is probably the cutest girl in the world. She weighed 8 pounds 10 ounces and was 21.25 inches long. She was a big girl for sure! She also has her Dad's legs- when she starts crying because she is hungry/tired/pooped herself and kicks, she can land a blow :)

Anyways, because of taking care of her and stuff around the house as well as being fair to my wife, I am only working out twice a week to maintain my lifts until our life gets settled down a bit. Here is what I have done the past two weeks:

Week 1, Workout 1
Deads- 5,3,5 @ 330,380,405
Good Mornings 3x10 @ 115,125,135
Bench 8,8,5 @ 225 (got a little tired on that last set!)
Tricep pushdowns 3x12 @ 15? (Don't know what "15" means)

Week 1, Workout 2
Squats 10,8,6 @ 315, 335, 385
Chins 3x10 @ bw

Had to make that one quick! Crying baby back home!

Week 2, Workout 1
Deads- 5,5,7 @ 340, 380, 415
Bench 3x6 @ 230
Good Mornings- 3x10 @ 120,130,140
D/B Bench 3x10 @ 70
Chins- 10,9,6

A lot of work there, but I gotta get stuff in. Plus, the main focus is going to be on the deads/bench at the beginning.

I will probably stick with something similar to this for Day 1 (Deads/chest) with a linear progression on the deads, and on Day 2 do Squats/back for awhile with linear progression on the squats:

Squats 3x5 @ 330,370,400
OH Press 3x8 @ ___
D/B Row 3x10 @ ___
Leg press 3x10 @ ___
Chins 3x10 @ bw

Any suggestions on this split? They are always welcome, especially now since I have not done a 2 day split ever.

Glad to be back to WBB!