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View Full Version : From fatass to badass... my quest for strength.



SplitQuick
05-12-2010, 01:43 PM
Well I've been lurking here for months, just about 9 months under my belt of working out. I think it's time to start a journal. I did SS for about 5 months, then started adding some accessory work. My lifts stalled out about a month ago so I'm starting a journal to really keep track of what I'm doing and how I'm progressing.

I'm 5'10", 204 lbs.

Today's workout:

Squat - 2x5 BB, 1x5 95, 1x3 135, 1x2 185, 3x5 250
Bench - 2x5 BB, 1x5 95, 1x3 135, 1x2 160, 2x5 185, 1x4 185 (missed last rep)
Deads - 1x5 135, 1x3 185, 1x2 225, 1x5 300
Dips - 3x5 (10lb weight added)
Curls - 2x8 45, 1x5 45

SplitQuick
05-14-2010, 11:38 AM
Horrible workout today. Moved my squat up to a new PR and it toasted me. Had to drop set my last set. We were also under some time constraints so I took much less time inbetween sets so that could have had something to do with it. Skipped breakfast too, so that never helps....

Was 202lb this morning.

Squat - 2x5 BB, 1x5 95, 1x3 135, 1x2 205, 2x5 255, 1x4 245
Overhead Press - 2x5 BB, 1x5 65, 1x3 85, 1x2 95, 1x5 115, 1x5 115 (push pressed last rep), 1x5 115 (push pressed last 2 reps)
Bent over DB row - 3x8 45

SplitQuick
05-17-2010, 01:03 PM
Updating for Saturday first. Did a quick bench session on saturday to see how the HCT-12 routine would work for me. After 7-8 months of SS I'm gonna give HCT-12 a shot.

Saturday - 5/15/10

Bench 2x5 BB, 1x5 95, 1x3, 135, 1x2 155, 1x6 185, 1x2 185, 1x2 185, 1x2 185 (30 sec rest between +2's)
Close-grip BP 2x10 135

SplitQuick
05-17-2010, 01:12 PM
Tried out HCT-12 today. I decided to start this routine as it has almost the same exercise selection as SS with a little added, which I've been doing anyway.

Bench 1x6 BB, 1x6 95, 1x6 135, 1x6 155, 1x5 185 (missed 6th rep :omg: ) 1x2 185, (had to wait about 2 mins as someone was working in with me) 1x2 185, 1x2 185, 1x2 185 (30 sec rest between these sets, did 3 +2's since I had a few mins rest between my first +2)

Close-grip Bench 1x6 135

Barbell Row 1x6 BB, 1x6 95, 1x6 115, 1x6 135, 1x2 135, 1x2 135, 1x2 135 (last few sets had to break form a bit to finish the rep, may need to lower the weight a bit on these and work up)

Overhead press 1x6 BB, 1x6 65, 1x6 95, 1x6 115 (push pressed last rep) 1x2 115, 1x2 115 (push pressed 2nd rep), 1x2 115 (push pressed both reps) - This is normally an exercise I nail, not sure what was going on today. I think doing the CGBP while waiting for the rack may have impacted this...

Lat pulldown 1x6 60lbs, 1x6 80lbs, 1x6 100lbs, 1x6 120lbs, 1x6 140lbs, 1x2 140, 1x2 140, 1x2 140 (need practice with these, I get very weak near the bottom of the rep at 140+ lbs, right where the bar is about at the top of my head until my chin)

Dips 1x6 BW, 1x6 BW, 1x6 +15 lbs, 1x2 +15lbs, 1x2 +15lbs, 1x2 +15lbs (15-30 sec rest between the +2's)

Rack Chins 3x6 BW (the last 3-4"s become very hard, can't really touch my chest, need more practice with these.

Concentration curls 1x6 25lbs, 1x6 35lbs, 1x6 45lbs, 1x2 45lbs, 1x2 45 lbs, 1x2 45 lbs (15 sec rest between the +2's)

Overall the workout felt great. I think I'm going to have a little bit of trouble finding how many warm up sets I can do until it starts to affect my cluster set.

SplitQuick
05-18-2010, 12:52 PM
Did my 2nd workout with HCT-12. I gotta say I'm really enjoying this routine. It feels like all I did was deviate from SS slightly and add more reps. Really liking it so far.

Back Squat 1x6 BB, 1x6 95, 1x6 135, 1x6 185, 1x6 225, 1x2 225, 1x2 225, 1x2 225
The extra reps on warm-ups really made me feel toasted. I'm used to doing 5/3/2 for warmups and doing all sets of 6 made it feel like I wasn't going to be able to go past 225 today. Although I should have, the +2's felt easy even with the 15-30 sec. rest. Should have done 250 or so.

Deadlift 1x6 135, 1x6 185, 1x6 235, 1x6 285, 1x2 285, 1x2 285, 1x2 285
Wow these felt great. with SS the deadlift is a very short routine and this is one of my favorite lifts. The 1x6 with the +2s felt perfect. I had a slight leg burn afterwards and I've never had a problem deadlifting on squat day, I think this was near perfect.

Calf Press on leg press 1x15 25lbs per leg, 1x15 50lbs per leg, 1x15 75lbs per leg, 1x15 100lbs per leg

Barbell rollout Did about 5 of these, REALLY need to practice this movement. I barely got 5 and they felt very awkward.

Roman chair Sit-ups 3x10
Since the BB rollouts didn't work I did these.

Barbell Curl 1x6 BB, 1x6 65lbs, 1x6 75lbs, 1x6 85lbs, 1x2 85lbs, 1x2 85lbs, 1x2 85lbs
Almost perfect weight on these, the very last rep of the +2 I had to arch my back a bit but I think this is a great weight scheme for me.

SplitQuick
05-20-2010, 01:38 PM
Was 200lb this morning

Flat Bench 1x6 BB, 1x6 100, 1x6 140, 1x6 160, 1x5 190 (missed last rep AGAIN), 1x2 190, 1x2 190, 1x2 190 (+2's went fine, missed that last rep again though on the 6's)

Close grip bench 2x10 95 (was waiting for workout buddy to get done, so I jumped in on his CG sets to bust out a few reps)

Overhead Press 1x6 BB, 1x6 65, 1x6 85, 1x6 115, 1x2 115, 1x2 115, 1x2 115 (push pressed a few of the +2's, Monday I will be dropping the weight to 110 on these to see if I can stop ****ing these up)

Barbell Row 1x6 BB, 1x6 95, 1x6 115, 1x6 135, 1x6 155, 1x2 155, 1x2 155, 1x2 155 (watched form videos on this exercise and found I was doing it very wrong. I was stiff-legged and my back was parallel with the ground. Changed my form to slightly bent knees and 45* back angle and these were MUCH more manageable. I feel like I could have done 175 or so on these.)

Dips 1x6 BW, 1x6 +10lbs, 1x6 +15lbs, 1x6 +25lbs, 1x2 +25lbs, 1x2 +25lbs, 1x2 +25lbs (I feel like I'm really progressing with the dips, this is the most weight i've done on dips and felt like I could have done +35, will keep moving these up in weight)

Pulldowns 1x6 60, 1x6 80, 1x6 100, 1x6 120, 1x6 140, 1x2 140, 1x2 140, 1x2 140

Tweaked my wrist slightly on overhead presses, and still need to practice pulldowns more, as it gets hard to complete the rep from the top of my head to past my chin.

SplitQuick
05-21-2010, 01:38 PM
Good workout today. My wrist was worse than I thought. Can't do any pushing with my right wrist, can only pull. Good thing today was legs :)

Squat 1x6 BB, 1x6 100, 1x6 140, 1x6 190, 1x6 250, 1x2 250, 1x2 250, 1x2 250 (15-20 sec rest between +2's) Felt perfect, nailed every rep, speed was good, tightness was good. Great squat day.

Calf press on leg press 1x10 45lbs per leg, 1x10 90lbs per leg, 1x10 135 lbs per leg

Concentration curls 1x8 25lbs, 1x8 35lbs, 1x6 40lbs, 1x2 40lbs, 1x2 40lbs, 1x2 40lbs (Did these instead of barbell curls, can't rotate my wrist so BB curls were out of the question, couldn't do more than 40's either as my right wrist hurt with the 45's)

Decline sit-ups 1x10 BW, 1x6 +10lbs, 1x6 +25 lbs, 1x2 +25lbs, 1x2 +25lbs, 1x2 +25lbs

Rack deadlifts from lowest pin 1x6 140, 1x6 190, 1x6 280, 1x2 280, 1x2 280, 1x2 280
(Did rack deadlifts as I was nervous my wrist was going to start hurting mid-deadlift. No wrist pain from pulling though)

SplitQuick
05-24-2010, 02:29 PM
Right wrist is only at about 80-85% so I took it easy on it today. If it hurt I backed off. Still got a decent workout.

Bench Press 1x6 BB, 1x6 100, 1x6 140, 1x6 160, 1x6 180, 1x2 180, 1x2 180, 1x2 180 - wrist hurt a little but was mostly ok for bench.

Barbell Rows 1x6 BB, 1x6 95, 1x6 135, 1x6 155, 1x2 155, 1x2 155, 1x2 155

Overhead Press 1x6 BB, 1x6 65, 1x6 85, 1x6 95, 1x2 95, 1x2 95, 1x2 95 - This is the exercise I hurt my wrist on, took it easy on this. Not much pain though.

Lat Pulldowns 1x6 60lbs, 1x6 80lbs, 1x6 100lbs, 1x6 120lbs, 1x6 140lbs, 1x2 140lbs, 1x2 140lbs, 1x2 140lbs

Dips 1x6 BW, 1x6 BW - wrist was about done here, so i took it easy and kept dips to a minimum.

SplitQuick
05-25-2010, 08:22 PM
198lbs

Wrist is still sore as hell. Had to kill most of the workout. :(

Squat 1x6 BB, 1x6 100, 1x6 140, 1x6 190, 1x5 260, 1x2 250, 1x2 250, 1x2 250 - Had to dropset the +2s, the 260 was too much still.

Calf Press on Leg press 1x10 45lbs per leg, 1x10 90lbs per leg, 1x10 90lbs per leg

Deadlifts 1x6 135, 1x6 185 - Wrist started hurting again, all i did for deads

Concentration Curls 1x6 25lbs per, 1x6 35lbs, 1x6 40lbs , 1x2 40lbs, 1x2 40lbs, 1x2 40lbs

SplitQuick
05-27-2010, 02:09 PM
Good workout. Felt good to kill it today since Tuesday was a crap day.
Wrist was feeling like 80-85% today but after I left the gym it was actually feeling better and feels like it's 90-95%

Bench 1x6 BB, 1x6 100, 1x6 140, 1x6 150, 1x6 185, 1x2 185, 1x2 185, 1x2 185 - Didn't even struggle. Bench felt really good today. Nailed every rep with ease.

Barbell Rows 1x6 95, 1x6 115, 1x6 135, 1x6 160, 1x2 160, 1x2 160, 1x2 160

Overhead Press 1x6 BB, 1x6 65, 1x6 85, 1x6 105, 1x2 105, 1x2 105, 1x2 105 - This seemed really easy today even with the wrist bothering me a little. Will go to 110 for last set on Mon.

Dips 1x6 BW, 1x6 +15lbs, 1x6 +15lbs, 1x6 +25lbs, 1x2 +25lbs, 1x2 +25lbs, 1x2 +25lbs

Rack Chins 2x6 BW - Wanted to practice these a bit, was able to get each rep where I could touch my chest to the bar.

Lat Pulldowns 1x6 60lbs, 1x6 80lbs, 1x6 100lbs, 1x6 120lbs, 1x6 140lbs, 1x2 140lbs, 1x2 140lbs, 1x2 140lbs - These are getting easier! I can do all the reps with getting the bar to my chin/chest.

SplitQuick
05-28-2010, 08:50 PM
Work called and had to cut the workout short today :(

Squats
1x6 BB
1x6 100
1x6 140
1x6 210
1x6 255
1x2 255
1x2 255
1x2 255

Deadlifts
1x6 135
1x6 185
1x6 235
1x6 295
1x2 295
1x2 295
1x2 295

Concentration curls - Wrist still too sore to do BB curls
1x6 43lbs
1x6 43lbs
1x6 43lbs
1x2 43lbs
1x2 43lbs
1x2 43lbs

SplitQuick
05-31-2010, 08:46 PM
Gym was closed today, had to improvise. Couldn't find anything suitable to do dips on..

Bench
1x6 BB
1x6 95
1x6 135
1x6 155
1x5 190
1x2 190
1x2 190
1x1 190

Overhead Press
1x6 BB
1x6 65
1x6 85
1x6 90
1x6 105
1x2 105
1x2 105
1x2 105

Barbell Rows
1x6 95
1x6 115
1x6 145
1x6 165
1x2 165
1x2 165
1x2 165

Rack Chins
2x6 BW

Chin ups
1x4
1x2

SplitQuick
05-31-2010, 08:52 PM
Gym was closed today, had to improvise. Couldn't find anything suitable to do dips on..

Bench
1x6 BB
1x6 95
1x6 135
1x6 155
1x5 190
1x2 190
1x2 190
1x1 190

Overhead Press
1x6 BB
1x6 65
1x6 85
1x6 90
1x6 105
1x2 105
1x2 105
1x2 105

Barbell Rows
1x6 95
1x6 115
1x6 145
1x6 165
1x2 165
1x2 165
1x2 165

Rack Chins
2x6 BW

Chin ups
1x4
1x2

SplitQuick
06-01-2010, 05:14 PM
Pretty good workout today. Couldn't finish my +2s on deads, I forgot my chalk and barehanded I just lost grip after my 6 set. :(

Squat
1x6 BB
1x6 100
1x6 140
1x6 190
1x6 250
1x2 250
1x2 250
1x2 250

Calf Raises on Leg Press
1x10 45 lbs per leg
1x10 90 lbs per leg
1x10 115 lbs per leg
1x10 125 lbs per leg

Deadlifts
1x6 135
1x6 185
1x6 235
1x6 300

Decline Sit-ups
1x6 BW
1x6 BW
1x6 +10lbs
1x6 +10lbs
1x6 +25lbs
1x2 +25lbs
1x2 +25lbs
1x2 +25lbs

Barbell Curls
1x6 50
1x6 70
1x6 80
1x6 85
1x2 85
1x2 85
1x2 85

bojackson
06-01-2010, 08:24 PM
keep working. is your wrist cronic? if not, let it rest. not worth grinding thru an injury if its not getting better. good luck.....

SplitQuick
06-03-2010, 02:38 PM
keep working. is your wrist cronic? if not, let it rest. not worth grinding thru an injury if its not getting better. good luck.....

No I just tweaked it during OHP. It's definitely getting better and I've been going light on anything that hurts it.
It's at about 95% now.

SplitQuick
06-03-2010, 02:43 PM
Todays workout, blah... had to work till 4AM last night and didn't wake up until almost noon. Ran to the gym and was definitely tired as hell after working a 18 hour day the day before...

Bench
1x6 BB
1x6 95
1x6 115
1x6 135
1x4 190
1x2 185
1x2 185
1x2 185

Just can't break past that 190... not sure how I couldn't even get 5 of em today, although the 135 felt heavy too. really wanna get into the 200s for my working sets :(

Overhead press
1x6 BB
1x6 65
1x6 85
1x6 95
1x6 110
1x2 110
1x2 110
1x2 110

Felt really good to nail 110 on OHP. I kept failing to get my sets complete with 115 and that's what I hurt my wrist on, but the 110 felt really good.

Barbell Rows
1x6 95
1x6 115
1x6 135
1x6 165
1x2 165
1x2 165
1x2 165

Dips
5x6 BW

Wrist felt ok but was hurting a tiny bit on dips so I didn't want to add weight today, figured I'd just do 5 sets of BW. BW dips are getting VERY easy though now.

Lat Pulldowns

1x6 60
1x6 80
1x6 100
1x6 120
1x6 140
1x6 160

Didn't get to +2 these, time constraint and had to leave the gym :(

SplitQuick
06-04-2010, 02:03 PM
Pretty good workout today.

Squat
1x6 BB
1x6 95
1x6 135
1x6 205
1x6 245
1x2 245
1x2 245
1x2 245

Deadlift
1x6 135
1x6 185
1x6 235
1x3 305
1x3 285
1x2 285
1x2 285
1x2 285

For some reason deads just felt extra heavy today. I pulled 20 lbs off it and they were too easy. Think I just needed more intensity that I didn't have after squats :(

Calf press on leg press
1x10 45 lbs per leg
1x10 90 lbs per leg
1x10 115 lbs per leg

Decline Sit-ups
2x6 BW
3x6 +10 lbs
1x2 +10 lbs
1x2 +10 lbs
1x2 +10 lbs

Barbell Curls
1x6 BB
1x6 60
1x6 70
1x6 80
1x2 80
1x2 80
1x2 80

SplitQuick
06-07-2010, 02:56 PM
DELOAD WEEK

I'm deloading most of my lifts and will start moving up again. Trying to get past my sticking points as my progression has stalled.

Bench
1x6 BB
1x6 95
1x6 115
1x6 135
1x6 165
1x2 165
1x2 165
1x2 165

Overhead Press
1x6 BB
1x6 65
1x6 75
1x6 90
1x2 90
1x2 90
1x2 90

Barbell Rows
1x6 BB
1x6 95
1x6 115
1x6 135
1x2 135
1x2 135
1x2 135

Dips
5x6 BW
1x2 BW
1x2 BW
1x2 BW

Lat Pulldowns
1x6 60
1x6 80
1x6 100
1x6 120
1x6 140
1x2 140
1x2 140
1x2 140

SplitQuick
06-09-2010, 01:43 PM
Update for yesterday

Tuesday 6/8/10

Squat
1x6 BB
1x6 95
1x6 135
1x6 205
1x6 225
1x2 225
1x2 225
1x2 225

Deadlift
1x6 135
1x6 185
1x6 205
1x6 245
1x2 245
1x2 245
1x2 245

Calf Press on leg press machine
1x10 45 lbs per leg
1x10 75 lbs per leg
1x10 125 lbs per leg

Decline Sit-ups
2x6 BW
3x6 +10 lbs
1x2 +10 lbs
1x2 +10 lbs
1x2 +10 lbs

Barbell Curls
1x6 BB
1x6 55
1x6 65
1x6 75
1x6 90
1x2 85
1x2 85
1x2 85

Good workout overall

SplitQuick
06-10-2010, 03:34 PM
Working back up from my deloaded weights.

Bench
1x6 BB
1x6 95
1x6 115
1x6 155
1x6 170
1x2 170
1x2 170
1x2 170

Overhead Press
1x6 BB
1x6 55
1x6 65
1x6 85
1x6 95
1x2 95
1x2 95
1x2 95

Barbell Rows
1x6 BB
1x6 95
1x6 105
1x6 115
1x6 140
1x2 140
1x2 140
1x2 140

Incline Bench
1x5 130
1x5 135

Dips
1x6 BW
1x6 BW
1x6 +10lbs
1x6 +10lbs
1x6 +15lbs
1x2 +15lbs
1x2 +15lbs
1x2 +15lbs

Rack Chins
3x6 BW
1x2 BW
1x2 BW
1x2 BW

Chin ups
1x4
1x2

SplitQuick
06-11-2010, 03:05 PM
Good workout today. Deads felt extremely light today. Felt like the last warmup set was heavier than my working set...

Squat
1x6 BB
1x6 95
1x6 135
1x6 205
1x6 235
1x2 235
1x2 235
1x2 235

Deadlift
1x6 135
1x6 185
1x6 235
1x6 255
1x2 255
1x2 255
1x2 255

Calf press on leg press machine
1x10 45 lbs per leg
1x10 70 lbs per leg
1x10 100 lbs per leg
1x10 110 lbs per leg

Decline Sit-ups
2x6 BW
2x6 +10 lbs
1x6 +25 lbs
1x2 +25 lbs
1x2 +25 lbs
1x2 +25 lbs

Barbell Curls
1x6 BB
1x6 55
1x6 65
1x6 75
1x6 85
1x2 85
1x2 85
1x2 85

SplitQuick
06-15-2010, 08:45 AM
Update for yesterday


Monday - 6/14/10

Bench
1x6 BB
1x6 95
1x6 115
1x6 155
1x6 175
1x2 175
1x2 175
1x2 175

Dumbbell Rows
1x6 25lb per arm
1x6 35lb per arm
1x6 45lb per arm
1x6 60lb per arm
1x2 60lb per arm
1x2 60lb per arm
1x2 60lb per arm

Overhead Press
1x6 BB
1x6 55
1x6 65
1x6 85
1x6 100
1x2 100
1x2 100
1x2 100

Rack Chins
4x6 BW
1x2 BW
1x2 BW
1x2 BW

Dips
2x6 BW
2x6 +10 lbs
1x6 +25 lbs
1x2 +25 lbs
1x2 +25 lbs
1x2 +25 lbs

Incline Bench
1x5 130
1x6 135

Chin ups
1x2
1x1

SplitQuick
06-15-2010, 12:06 PM
Good workout today. Went in with no energy but after squats it picked up...

Squat
1x6 BB
1x6 100
1x6 140
1x6 210
1x6 250
1x2 250
1x2 250
1x2 250

Deadlift
1x6 135
1x6 185
1x6 235
1x6 265
1x2 265
1x2 265
1x2 265

Calf press on leg press
1x10 45lbs per leg
1x10 70lbs per leg
1x10 95lbs per leg
1x10 120lbs per leg

Barbell Curls
1x6 50
1x6 60
1x6 70
1x6 90
1x2 90
1x2 90
1x2 90

Decline Sit-ups
2x10 BW
(Ran out of time, had to just do 2 sets of sit-ups real quick)

SplitQuick
06-17-2010, 01:05 PM
Good workout today. Hit all my reps and everything felt pretty good.

Bench
1x6 BB
1x6 95
1x6 115
1x6 155
1x6 180
1x2 180
1x2 180
1x2 180

Overhead Press
1x6 BB
1x6 55
1x6 65
1x6 85
1x6 105
1x2 105
1x2 105
1x2 105

Dumbbell Rows
1x6 25
1x6 35
1x6 45
1x6 65
1x2 65
1x2 65
1x2 65

Dips
2x6 BW
2x6 +15 lbs
1x6 +25 lbs
1x2 +25 lbs
1x2 +25 lbs
1x2 +25 lbs

Rack Chins
4x6 BW
1x2 BW
1x2 BW
1x2 BW

SplitQuick
06-18-2010, 04:58 PM
Went in the gym tired, not motivated at all. My working set of squats fixed that attitude. Workout felt great after.

Squats
1x6 BB
1x6 95
1x6 135
1x6 205
1x6 255
1x2 255
1x2 255
1x2 255

Deadlift
1x6 135
1x6 185
1x6 235
1x6 275
1x2 275
1x2 275
1x2 275
Deads felt great. My favorite lift lately by far. Got 3 of my working set with double overhand, then switched to over under. Remembering 3-4 months ago when 275 I couldn't lock out 1 rep with over under.

Calf press on leg press
1x10 45 per
1x10 90 per
1x10 115 per
1x10 115 per

Decline sit-ups
2x6 BW
2x6 +15 lbs
1x6 +25 lbs
1x2 +25 lbs
1x2 +25 lbs
1x2 +25 lbs

Barbell Curls
1x6 BB
1x6 55
1x6 65
1x6 75
1x6 90
1x2 90
1x2 90
1x2 90

john o
06-19-2010, 12:02 AM
Excellent progress! Keep it up.

SplitQuick
06-21-2010, 02:17 PM
Hey John thanks appreciate it.

Tough workout today. Bench felt great but overhead press wore me OUT.

Bench
1x6 BB
1x6 95
1x6 115
1x6 160
1x6 185
1x2 185
1x2 185
1x2 185

Overhead press
1x6 BB
1x6 55
1x6 65
1x6 85
1x6 110
1x2 110
1x2 110
1x2 110

Dips
2x6 BW
2x6 +10 lbs
1x6 +20 lbs
1x2 +20 lbs
1x2 +20 lbs
1x2 +20 lbs

Dumbbell Rows
1x6 25 each hand
1x6 35 each hand
1x6 50 each hand
1x6 65 each hand
1x2 65 each hand
1x2 65 each hand
1x2 65 each hand

Rack Chins
5x6 BW
1x2 BW
1x2 BW
1x2 BW

Dumbbell Bench
1x6 45 each hand
1x6 55 each hand

john o
06-21-2010, 08:54 PM
That's a lot of sets brother! How long are your workouts?

SplitQuick
06-22-2010, 02:10 PM
That's a lot of sets brother! How long are your workouts?

Hey john thanks for stoppin by :) My workouts generally last about an hour to an hour and a half depending on how lazy I am putting weights on/off and back on the rack but I keep my rest times to about 45sec-1 minute on warm-ups and a strict 15-20 seconds rest on my +2 cluster sets.

------------------------

Workout felt great today. I wish I would have moved my squat weight up, every rep felt good.

Squat
1x6 BB
1x6 95
1x6 115
1x6 135
1x6 205
1x6 255
1x2 255
1x2 255
1x2 255

Deadlift
1x6 135
1x6 185
1x6 235
1x6 285
1x2 285
1x2 285
1x2 285

Actually felt deads on my last set of 2 today. My quads were burning. Can't wait to hit 315 for my reps :indian:

Calf press on leg press
1x10 45 lbs per leg
1x10 90 lbs per leg
1x10 115 lbs per leg

Barbell Curls
1x6 BB
1x6 55
1x6 65
1x6 90
1x2 85
1x2 85
1x2 85

Had to drop the 2 1/2s for my cluster sets... I just couldn't keep good form and stick with the 90... blah.

Concentration Curls
1x6 45 each arm

Decline sit-ups
3x6 +10 lbs
Ran outta time, had to hurry and just do a few sets for abs

john o
06-22-2010, 04:43 PM
You can get 315 for reps now I would think with more time between sets, just depends on what you are trying to do. Nice lifting!

SplitQuick
06-24-2010, 01:23 PM
Thanks John, at one point I was doing 315 or 310 for reps but I think I was just working outside my range, so I dropped all my weights and I'm hoping this time I can progress my lifts weekly for a few months and break some new PRs. :)

---

Great workout today, haven't felt this good during/after a workout in awhile.

Bench
1x6 BB
1x6 95
1x6 115
1x6 155
1x6 185
1x2 185
1x2 185
1x2 185

Overhead press
1x6 BB
1x6 55
1x6 65
1x6 85
1x6 115
1x2 115
1x2 115
1x2 115

Dips
2x6 BW
2x6 +15 lbs
1x6 +30 lbs
1x2 +30 lbs
1x2 +30 lbs
1x2 +30 lbs

Barbell Rows
1x6 BB
1x6 95
1x6 115
1x6 135
1x6 155
1x2 155
1x2 155
1x2 155

Read in SS book and found each rep should start and end at the floor on these, I dropped the weight a little bit to really practice the movement.

Rack Chins
2x6 BW
1x6 BW
1x2 BW
1x2 BW
1x2 BW

Wanted to do a few more sets of these but I ran outta time

john o
06-24-2010, 01:51 PM
That's smart not fixating so much on the #'s, but quality of work. Looking forward to your progress.

SplitQuick
06-25-2010, 12:53 PM
Hey thanks again John :) Yeah I definitely try to remove my ego from lifting. Which isn't always easy :)

--------

Workout was brutal today. Squats TOASTED me (but felt GREAT), I ended up doing calf press before deads because I needed some time to rest and calf press I pretty much consider resting :P

Squats
1x6 BB
1x6 95
1x6 115
1x6 135
1x6 205
1x6 260
1x2 260
1x2 260
1x2 260
(New PR, i did a set with 260 but had to dropset to 250 to finish my clusters before, first time finishing my whole working+cluster set with 260!)

Calf Press on leg press machine
1x10 45 lbs per leg
1x10 90 lbs per leg
1x10 125 lbs per leg
1x10 125 lbs per leg

Deadlift
1x6 135
1x6 185
1x6 235
1x6 295
1x2 295
1x2 295
1x2 295
Deads felt great again, I was wondering if I'd be able to even do deads since I was so tired from squats but after my first set I had all the energy and motivation I needed.

Barbell Curls
1x6 BB
1x6 55
1x6 65
1x6 75
1x6 90
1x2 90
1x2 90
1x2 90
Re-read in SS the correct way to do BB curls. Before I wasn't letting my elbows move at all. MUCH easier the way Mark describes them, I feel like I could have easily done 95lbs.

Decline Sit-ups
2x6 BW
Some old sweaty mofo sat on the decline sit-up bench for 10 minutes, broke my rhythm and I ran out of time, so did crap for sit-ups again...

john o
06-25-2010, 08:40 PM
Congrats on the PR!

SplitQuick
06-28-2010, 01:03 PM
Thanks John! It felt great to finally kill 260 on squats. I can still remember when I tried 230, I got ONE rep and had to go back down to like 210 and I remember thinking that I was never gonna get past 230.

-----

Good workout today. Went for some new PRs, got one failed on another... so close though...

Bench
1x6 BB
1x6 95
1x6 115
1x6 135
1x4 155 (did less reps here to leave some more in the tank)
1x5 190 (Got the 6th rep about 75% up and it just stopped... was sooo close)
1x2 190
1x2 190
1x2 190

Overhead press
1x6 BB
1x6 55
1x6 65
1x6 85
1x4 120
1x2 115
1x2 115
1x2 115
Thought I might be able to pull off the 120 but I just couldn't. It felt easy until the 4th rep then the 5th just wouldn't go up...

Dips
2x6 BW
2x6 +15 lbs
1x6 +35 lbs (New PR)
1x2 +35 lbs
1x2 +35 lbs
1x2 +35 lbs

Barbell Rows
1x6 95
1x6 115
1x6 135
1x6 160
1x2 160
1x2 160
1x2 160

Chin-ups
1x2 BW
1x1 BW
1x1 BW

Rack Chins
3x6 BW

Weighted push up
1x6 +25 lbs

SplitQuick
06-29-2010, 01:22 PM
Was so not motivated today. Drank a red bull about 30 mins before workout and I was bouncing off the walls. Gonna have to remember how much that helped cuz the workout felt great after I had some energy.

Squat
1x6 BB
1x6 115
1x6 135
1x6 205
1x6 260
1x2 260
1x2 260
1x2 260
These felt easier than last time, shoulda moved up to 265...

Deadlifts
1x6 135
1x6 185
1x6 225
1x6 305 - New PR!
1x2 305
1x2 305
1x2 305
Deads are coming along great. Had no trouble with my 6+2+2+2 with 305... gonna go for 315 on friday.

Calf press on leg press machine
1x10 45 per leg
1x10 90 per leg
1x10 125 per leg
1x10 125 per leg

Decline Sit-ups
2x6 +15 lbs
2x6 +25 lbs
1x2 +25 lbs
1x2 +25 lbs
1x2 +25 lbs

Barbell Curls
1x6 BB
1x6 55
1x6 65
1x6 75
1x6 95 - New PR!
1x2 95
1x2 95
1x2 95

SplitQuick
07-01-2010, 01:57 PM
Workout was so-so today... did too much on bench and it affected the rest of my workout... other than that felt pretty good

Bench
1x6 BB
1x6 95
1x6 115
1x6 135
1x3 155
1x5 190 (missed last rep, same thing... had it about 75% on my own and it just stopped)
1x2 190
1x2 190
1x1 190 (missed last rep)
1x1 205 (went up pretty easy actually)

Overhead press
1x6 BB
1x6 55
1x6 65
1x6 85
1x5 115 (missed last rep)
1x2 115
1x2 115 (push pressed 2nd rep)
1x2 115 (push pressed both reps)

Dips
5x6 BW
(still getting some pain in my neck from dips, went with just BW today, i'll use the dip belt again next week)

Weight push-ups
1x6 +35 lbs
1x4 +35 lbs

Barbell Rows
1x6 95
1x6 115
1x6 135
1x6 165
1x2 165
1x2 165
1x2 165

Chin-ups
4x2

Rack Chins
2x6

john o
07-01-2010, 07:13 PM
Nice deads the other day. Looks like you are working hard.

SplitQuick
07-02-2010, 02:09 PM
Thanks John, yeah I've been bustin my ass! :) I still need to clean my diet up more, all this work in the gym and then I'm still kinda half-assing my diet...

---

Workout was great, had plenty of energy and tons of motivation.

Squat
1x6 BB
1x6 95
1x6 135
1x6 205
1x6 265 - New PR! (Never squatted this much once, let alone my whole set)
1x2 265
1x2 265
1x2 265

Deadlifts
1x6 135
1x6 185
1x6 235
1x6 315 - New PR!
1x2 315
1x2 315
1x2 315

Calf press on leg press machine
1x10 50 lbs per leg
1x10 80 lbs per leg
1x10 115 lbs per leg

Decline Sit-ups
1x6 +15 lbs
1x6 +15 lbs
1x6 +25 lbs
1x6 +25 lbs

Barbell Curls
1x6 BB
1x6 55
1x6 65
1x6 85
1x6 100 - New PR!
1x2 100
1x2 100
1x2 100

john o
07-02-2010, 11:38 PM
Apparently busting your ass works huh? LOL. That's got to be satisfying.

SplitQuick
07-05-2010, 06:00 PM
Had to improvise. Gym was closed. Other than that workout went pretty good

Bench
1x6 BB
1x6 95
1x6 115
1x6 135
1x6 155
1x6 185
1x2 185
1x2 185
1x2 185

Overhead Press - Had to clean the weight
1x6 BB
1x6 55
1x6 65
1x6 85
1x6 115
1x2 115
1x2 115
1x2 115

Barbell Rows
1x6 115
1x6 125
1x6 145
1x2 145
1x2 145
1x2 145

Concentration Curls
1x6 25 lb per arm
1x6 35 lb per arm
1x6 43 lb per arm
1x6 47 lb per arm
1x2 47 lb per arm
1x2 47 lb per arm
1x2 47 lb per arm

Standing skull crushers
2x6 25 lb per arm

SplitQuick
07-06-2010, 02:12 PM
Wow, great workout today. Can't believe after months of my squat being stuck, it's moving up again, and fast!

Squat
1x6 BB
1x6 95
1x6 115
1x6 135
1x6 225
1x6 270 - New PR!
1x2 270
1x2 270
1x2 270

Rack Deadlifts
1x6 135
1x6 185
1x6 235
1x6 315
1x2 315
1x2 315
1x2 315

Calf press on leg press machine
1x10 45 lbs per leg
1x10 55 lbs per leg
1x10 105 lbs per leg

Decline Sit-ups
2x6 +20 lbs
1x6 +30 lbs
1x2 +30 lbs
1x2 +30 lbs
1x2 +30 lbs

Barbell Curls
1x6 BB
1x6 55
1x6 65
1x6 85
1x6 95
1x2 95
1x2 95
1x2 95

SplitQuick
07-12-2010, 01:41 PM
Took off Thurs/Fri. My first break from lifting in about 10 mos. I was just starting to feel beat down in general and tired.

Adding insult to injury the gym was torn apart today, they're renovating. So the equipment was very limited.

Dumbbell Bench
1x6 25s
1x6 35s
1x6 55s
1x6 70s
1x6 70s
1x2 70s
1x2 70s
1x2 70s

Overhead Press - Had to clean the weight
1x6 BB
1x6 65
1x6 75
1x6 95
1x6 115
1x2 115
1x2 115
1x2 115

Barbell Rows
1x6 115
1x6 125
1x6 135
1x6 145
1x2 145
1x2 145
1x2 145

Dips
1x6 BW
2x6 +25 lbs

Chin ups
1x3
1x2
1x2
1x1

john o
07-12-2010, 10:07 PM
Congrats on the squat PR. Nothing wrong with listening to your body when it needs rest either.

SplitQuick
07-13-2010, 01:10 PM
Workout was good but the heat was insane... while they're renovating the gym they moved the weights into the hallway and it was literally about 110* in there today. I ended up skipping abs and calves just to get the hell out of there.

Squat
1x6 BB
1x6 95
1x6 135
1x6 185
1x6 270
1x2 265
1x2 265
1x2 265

Deadlift
1x6 135
1x6 185
1x2 235
1x6 305
1x2 305
1x2 305
1x2 305

Barbell Curls
1x6 BB
1x6 55
1x6 65
1x6 85
1x6 100
1x2 100
1x2 100
1x2 100

SplitQuick
07-15-2010, 01:00 PM
Gotta figure something out. The gym is 110* while they renovate and it's killing me...

Bench
1x6 BB
1x6 115
1x6 135
1x4 155
1x3 190
1x4 185
1x6 175
1x2 175
1x2 175
1x2 175
(Not sure WTF was going on with bench today... we were using a bent barbell and it made pressing feel odd but I just couldn't nail 6 reps with my normal weight...)

Overhead Press
1x6 BB
1x6 55
1x6 65
1x6 85
1x6 115
1x2 115
1x2 115
1x2 115

Barbell Rows
1x6 115
1x6 125
1x6 135
1x6 145
1x2 145
1x2 145
1x2 145

Dips
1x6 BW
1x6 +15 lbs
1x6 +15 lbs
1x6 +25 lbs
1x2 +25 lbs
1x2 +25 lbs
1x2 +25 lbs

Rack Chins
2x6 BW

Chin-ups
1x2 BW
1x2 BW

SplitQuick
07-16-2010, 01:07 PM
Had a good workout today. Went over on time and skipped Abs but I'll do some leg raises when I get home to make up for it...

Squat
1x6 BB
1x6 95
1x6 135
1x6 205
1x6 270
1x2 270
1x2 270
1x2 270

Deadlift
1x6 135
1x6 225
1x6 320 - NEW PR!
1x2 320
1x2 320
1x2 320
Never deadlifted more than 315, felt great to pull 320!

Calf press on leg press
1x10 45 per leg
1x10 70 per leg
1x10 115 per leg

Barbell Curls
1x6 BB
1x6 55
1x6 65
1x6 85
1x6 105 - New PR!
1x2 100
1x2 95
1x2 95
The 105 toasted me, I had to keep dropsetting to be able to do the clusters with good form

SplitQuick
07-19-2010, 01:23 PM
Decent workout today. Gym was hot as hell. Bench is still pissing me off.

Bench
1x6 BB
1x6 95
1x6 115
1x6 135
1x5 190 (missed 6th rep)
1x2 190
1x2 190
1x2 190
1x1 205

Overhead Press
1x6 BB
1x6 55
1x6 65
1x6 85
1x6 115
1x2 115
1x2 115
1x2 115

Barbell Rows
1x6 115
1x6 125
1x6 135
1x6 155
1x2 155
1x2 155
1x2 155

Dips
1x6 BW
1x6 +15
1x6 +15
1x6 +35
1x2 +35
1x2 +35
1x2 +35

Chin ups
1x3 BW
1x2 BW
1x2 BW
1x2 BW
1x1 BW

john o
07-19-2010, 02:24 PM
That's a nice deadlift milestone for sure!

SplitQuick
07-20-2010, 12:48 PM
Thanks John! I know it's not much weight for deads, but it still felt good to pull a weight I haven't even tried before and get 6 reps with it :)

Had a pretty good workout, I psyched myself out of doing a new PR on squats... totally should've kept the weight on...

Squat
1x6 BB
1x6 95
1x6 135
1x6 205
1x3 275 - New PR but pulled 5 lbs off after 3 reps...
1x3 270
1x2 270
1x2 270
1x2 270
Wish I woulda kept 275 on the bar, the reps were coming easy but the third rep was slow and I panicked a bit and told my spotter to pull 5 lbs off... blah.

Deads
1x6 145
1x6 235
1x6 305
1x2 305
1x2 305
1x2 305

Leg raises
2x10

Barbell Curls
1x6 BB
1x6 55
1x6 65
1x6 85
1x6 100
1x2 100
1x2 100
1x2 100

john o
07-20-2010, 05:56 PM
The weight is always relative. You can't skip steps. Keep putting in bricks and eventually you'll have a house. Sessions continue to be solid!

SplitQuick
07-22-2010, 01:41 PM
Thanks John! I just keep trying to remind myself that when I started almost a year ago I couldn't squat more than 135 and couldn't bench more than about 125.

I actually tried doing a completely different rep scheme today. I feel like the HCT-12 is a great routine and I've gotten quite a few PRs doing this routine but I'm gonna keep the exercises the same and switch up the rep scheme for a more strength-oriented routine instead of physique.

Bench
1x10 BB
1x7 95
1x6 115
1x5 135
1x4 155
1x3 175
1x2 195
1x1 215
1x0 220 - Rep was going great but just stalled about 3/4 of the way up and needed a light spot.

Overhead Press
1x10 BB
1x7 55
1x6 65
1x5 75
1x4 85
1x3 115
1x2 125
1x1 135
1x1 140

Barbell Rows
1x7 115
1x6 125
1x5 135
1x4 145
1x3 155
1x2 165
1x1 175
1x1 185

Dips
1x7 BW
1x6 +5 lbs
1x5 +10 lbs
1x4 +25 lbs
1x3 +30 lbs
1x2 +35 lbs
1x1 +45 lbs
1x1 +50 lbs
1x1 +55 lbs

Chin-ups
1x4 BW
1x2 BW
1x1 BW
1x1 BW

john o
07-22-2010, 09:20 PM
You've come a long way my man! One day I'll check out the HCT-12 a little further. Right now I'm doing a 5-3-1 based routine Tom Mutaffis was kind enough to help me out with. It's strictly focused for increasing strength and it's going great thus far.

SplitQuick
07-23-2010, 01:48 PM
Thanks John, my progress has slowed a lot but I keep reminding myself of how long i've come. I just made a post yesterday about trying a more strength-oriented lifting plan. I really enjoy the lifts in HCT-12 but I don't really care much for bodybuilding. Of course I want to change my physique (was the main reason I started lifting) but after lifting for about a year now I enjoy the powerlifting aspect so much that I'd just rather focus on strength and have physique be a byproduct of my lifts going up.

Workout was brutal today. It was literally about 110* in the gym and I was so soaked by the end that it looked like I jumped in the pool.

Squat
1x10 BB
1x7 95
1x6 135
1x5 185
1x4 225
1x3 265
1x2 295 - New PR
1x1 305 - New PR

Deadlift
1x5 155
1x4 205
1x3 305
1x2 325
1x1 355 - New PR
The 355 was actually pretty easy. I've only ever tried pulling 320 for reps so I was surprised that 355 came up so easy and clean since it's 35 more lbs than i've even tried.

Hanging Leg Raises
4x6 BW

Calf Raises
4x6 +35 lb plate in each hand

Barbell Curls
1x7 BB
1x6 55
1x5 65
1x4 85
1x3 95
1x2 105
1x1 115 - New PR

I won't be doing this rep-scheme anymore, but I did want to do it again to test some of my higher weights. I've squatted 270x6 but never even tried 280+ at all, so I wanted to see what maxes I was working with.

john o
07-24-2010, 06:04 PM
That's exactly why I powerlift as well. Great workout!

SplitQuick
07-26-2010, 10:13 PM
Hey John thanks for stoppin by and thanks!

----

Gyms closed all week, had to workout at a buddies house and improvise a bit but it worked out in the end, and I actually made a new PR :D

Bench
1x6 BB
1x6 95
1x6 115
1x6 135
1x6 155
1x6 190
1x2 190
1x2 190
1x2 190

Overhead Press
1x6 BB
1x6 55
1x6 65
1x6 95
1x6 120 - New PR
1x2 120
1x2 120
1x2 120
Got 120 for 4 reps before but just couldn't manage another rep without a push press... so I lowered it and kept doing 115. Today felt great the 120 I struggled with a little bit but for the most part all the reps went smooth.

Barbell Rows
1x6 115
1x6 125
1x6 135
1x6 165
1x2 165
1x2 165
1x2 165

Weighted Push Ups
1x6 BW
1x6 +25 Lbs
1x6 +25 Lbs
1x6 +35 Lbs

Chin-ups
1x4 BW
1x4 BW
1x2 BW

john o
07-27-2010, 02:00 AM
Not a shabby improv session. What are you weighing?

SplitQuick
07-27-2010, 09:15 PM
I'm right around 198 right now. Still would like to lose about 6% or more BF though. :(



Tonights session was short, got interrupted and had to jet. At least got my skwats in :)

Squat
1x6 BB
1x6 95
1x6 115
1x6 135
1x6 205
1x6 265
1x2 265
1x2 265
1x2 265

Concentration curl
1x6 25 lb per
1x6 32 lb per
1x6 42 lb per
1x2 42 lb per
1x2 42 lb per
1x2 42 lb per

Deadlift
1x6 135
1x6 155
Got interrupted :( Squats felt great though, my back feels better all the time.

SplitQuick
07-30-2010, 08:10 AM
Updating for yesterday - 7/29/10

Still lifting at a friends since the gym is closed all week. Workout was good but I tried to push my bench again and it definitely affected my OHP.

Bench
1x6 BB
1x6 95
1x6 115
1x6 155
1x5 195 - Got 5 clean reps, just couldn't do the 6th
1x2 190 - Dropped 5 lbs off to finish the clusters
1x2 190
1x2 190

Overhead Press
1x6 BB
1x6 55
1x6 65
1x6 85
1x5 120 - Nailed this on monday but I think moving the bench up (and failing on a rep) made this a lot harder
1x2 115
1x2 115
1x2 115

Barbell Rows
1x6 115
1x6 125
1x6 135
1x6 165
1x2 165
1x2 165
1x2 165

Dips
1x6 BW
1x6 BW
1x6 BW

Chins
1x4 BW
1x3 BW
1x3 BW

SplitQuick
08-02-2010, 08:59 AM
Updating for Friday , 7/30/10

---

Got sick on thursday, felt like crap on friday. Still did a little bit.

Squats
1x6 BB
1x6 95
1x6 115
1x6 135
1x13 185
1x7 185

Deadlifts
1x6 135
1x6 185
1x6 235

Cut the workout off here. Was just feeling too light-headed and sick. :(

SplitQuick
08-02-2010, 12:04 PM
Great workout today. Walked in feeling good, walked out feeling even better.

Bench
1x6 BB
1x6 95
1x6 145
1x6 190 - New PR I think. I've gotten 5 reps of 190 and think I've even got the clusters but today I just nailed it. Easy 6 and the +2s were easy too.
1x2 190
1x2 190
1x2 190

Overhead Press
1x6 BB
1x6 65
1x6 95
1x6 120
1x2 120
1x2 120
1x2 120

Barbell Rows
1x6 115
1x6 125
1x6 135
1x6 165
1x2 165
1x2 165
1x2 165

Dips
1x6 BW
1x6 +25 lbs
1x6 +35 lbs
1x2 +35 lbs
1x2 +35 lbs
1x2 +35 lbs

Chins
1x3 BW
1x3 BW

john o
08-02-2010, 03:21 PM
Kudos on the impoving bench!

SplitQuick
08-04-2010, 02:08 PM
Thanks John appreciate it!

Workout was brutal today... surprised I even got anything done after squats...

Squat
1x6 BB
1x6 95
1x6 135
1x6 205
1x5 275 - Coulda got last rep... had no spotter and the fifth was slow.. so I racked it
1x2 275
1x2 275
1x2 275

Deadlifts
1x6 135
1x6 225
1x6 315
1x2 315
1x2 315
1x2 315

Barbell Curls
1x6 BB
1x6 65
1x6 85
1x6 100
1x2 100
1x2 100
1x2 100

john o
08-05-2010, 01:17 AM
Squats and deads in one session is tough, tough, tough.

SplitQuick
08-09-2010, 07:45 AM
Yeah it's finally starting to catch up with me a bit. Squatting heavy and pulling heavy back to back definitely tests your willpower! haha

Updating for Thursday - 8-5-10
----
Bench
1x6 BB
1x6 95
1x6 155
1x4 190 - Not sure what was going on...
1x2 190
1x2 190
1x2 190

Overhead Press
1x6 BB
1x6 65
1x6 95
1x6 115
1x2 115
1x2 115
1x2 115

Dumbbell Rows
1x6 25 lbs per
1x6 35 lbs per
1x6 45 lbs per
1x6 55 lbs per

Dips
1x6 BW

Chins
1x4 BW

Cut the workout short. Was still sick and it was really starting to hit me hard.

Friday 8-6-10
---
Took the day off. I was still sick, and was still pretty sore from squats that I did on Weds. First time missing a workout :(

SplitQuick
08-09-2010, 02:02 PM
Workout went ok today. Felt great going in, lost a little motivation when I failed on bench but all my other lifts went great so I can't complain! Really need to figure out what the hell I can do to get my bench moving again... may look at starting on Texas Method or 5/3/1 soon. HCT has been great but I'm really missing multiple working sets.

Bench
1x6 BB
1x6 115
1x6 145
1x5 190 - Missed last rep
1x2 190
1x2 190
1x2 190

Overhead Press
1x6 BB
1x6 65
1x6 95
1x6 120
1x2 120
1x2 120
1x2 120

Barbell Rows
1x6 115
1x6 125
1x6 145
1x6 165
1x2 165
1x2 165
1x2 165

Dips
1x6 BW
1x6 +15 lbs
1x6 +25 lbs
1x6 +35 lbs
1x2 +35 lbs
1x2 +35 lbs
1x2 +35 lbs

Chin Ups
1x2 BW
1x2 BW
1x3 BW
1x3 BW

SplitQuick
08-10-2010, 02:29 PM
Workout kicked my ass again. I must not be eating enough lately. I feel rested but halfway through the workout I was yawning and tired. Need to fix that.

Squat
1x6 BB
1x6 135
1x6 205
1x6 265
1x2 265
1x2 265
1x2 265

Deadlift
1x6 135
1x6 205
1x6 300
1x2 300
1x2 300
1x2 300

Decline Situps
4x6 BW

Barbell Curls
1x6 BB
1x6 55
1x6 75
1x6 95
1x2 95
1x2 95
1x2 95

john o
08-10-2010, 02:41 PM
When is the last time you took a deload?

SplitQuick
08-12-2010, 01:03 PM
Hey John, it has been awhile. Probably about 7 weeks since my last deload. I'm definitely gonna deload next week. I'm starting to feel pretty beat down halfway through my workouts constantly...

Bench
1x6 BB
1x6 95
1x6 115
1x6 155
1x6 185
1x2 185
1x2 185
1x2 185

Overhead Press
1x6 BB
1x6 65
1x6 95
1x6 120
1x2 120
1x2 120
1x2 120

Barbell Rows
1x6 115
1x6 135
1x6 145
1x6 170 - New PR
1x2 170
1x2 170
1x2 170

Dips and Chins - Superset
1x6 Dip - BW
1x4 Chin - BW
1x6 Dip - BW
1x3 Chin - BW
1x6 Dip - BW
1x3 Chin - BW

SplitQuick
08-13-2010, 01:26 PM
Workout today was a complete 180 from what it's been lately. Walked in with moderate energy and moderate intensity, walked out with tons of energy and tons of intensity. Also, I stopped doing ATG squats today and started going only to parallel. I gotta say... i've never had the weight feel lighter. Going to parallel made it feel like I could have done a lot more weight and my form just felt so much smoother.

Squats
1x6 BB
1x6 135
1x6 205
1x6 265
1x2 265
1x2 265
1x2 265

Deadlifts
1x6 135
1x6 225
1x6 305
1x2 305
1x2 305
1x2 305
Deads felt very light today. I was standing up almost as fast as I was on my warmup sets. Think I need to keep pushing the numbers with this lift.

Decline Sit ups
1x6 BW
1x6 BW
1x6 BW
1x6 +10 lbs

Barbell Curls
1x6 BB
1x6 65
1x6 85
1x6 100
1x2 100
1x2 100
1x2 100
Reps were hard but doable.

john o
08-14-2010, 12:45 AM
Never could get my body to do ATG squats. Try slapping three pps on those deads, sounds like you are ready. Maybe after the deload. I love when I'm able to put another plate on. Good stuff bud!

SplitQuick
08-16-2010, 01:45 PM
Never could get my body to do ATG squats. Try slapping three pps on those deads, sounds like you are ready. Maybe after the deload. I love when I'm able to put another plate on. Good stuff bud!

Thanks John! Yeah I think I'm finally about to start moving past the 3plate mark on deads :) I'm deloading this week but gonna start next week hitting it harder than ever :)



DELOAD WEEK
Bench
1x6 BB
1x6 95
1x6 145
1x6 155
1x2 155
1x2 155
1x2 155

Overhead Press
1x6 BB
1x6 60
1x6 70
1x6 100
1x2 100
1x2 100
1x2 100

Barbell Rows
1x6 115
1x6 125
1x6 135
1x2 135
1x2 135
1x2 135

Dips
1x6 BW
1x6 BW
1x6 BW
1x6 BW

Chins
1x4 BW
1x3 BW
1x3 BW
1x2 BW

john o
08-16-2010, 05:40 PM
Rest up and enjoy the deload.

SplitQuick
08-18-2010, 08:46 AM
Updating for yesterday , 8/17/10 (Tuesday)

======

DELOAD WEEK
Squat
1x6 BB
1x6 135
1x6 185
1x6 215
1x2 215
1x2 215
1x2 215

Deadlift
1x6 135
1x6 185
1x6 255
1x2 255
1x2 255
1x2 255

Calf Raises
4x6 +45lb dumbbell each hand

Decline Sit-ups
4x6 +8 lb medicine ball

Barbell Curls
1x6 BB
1x6 60
1x6 70
1x6 80
1x2 80
1x2 80
1x2 80

Farmers Walk
100ft. w/ 60 lb dumbbell each hand

SplitQuick
08-20-2010, 07:25 PM
DELOAD WEEK
Squat
1x6 135
1x6 185
1x6 215
1x2 215
1x2 215
1x2 215

Deadlifts
1x6 135
1x6 185
1x6 255
1x2 255
1x2 255
1x2 255

Decline Situps
4x6 BW

Calf raises with dumbbells
4x6 +45 lbs each hand

Barbell Curls
1x6 BB
1x6 65
1x6 75
1x6 80
1x2 80
1x2 80
1x2 80

SplitQuick
08-23-2010, 02:10 PM
Workout went good today. I'm done with Bench though, I'm about to just only do dumbbell bench, so sick of it not moving...

Bench
1x6 BB
1x6 95
1x6 145
1x5 190 (missed 6th rep)
1x2 190
1x2 190
1x2 190

Overhead Press
1x6 50
1x6 70
1x6 90
1x6 125 - New PR
1x2 125
1x2 125
1x2 125

Barbell Rows
1x6 115
1x6 135
1x6 145
1x6 170
1x2 170
1x2 170
1x2 170

Dips
1x6 BW
1x6 +15
1x6 +25
1x6 +35
1x2 +35
1x2 +35
1x2 +35

Chin Ups
1x4 BW
1x3 BW
1x3 BW
1x2 BW

john o
08-24-2010, 12:44 AM
Good job with the OHP PR! Bench is my most stubborn lift as well. Do you know what area you are weak? Where is your sticking point?

SplitQuick
08-24-2010, 08:33 AM
Good job with the OHP PR! Bench is my most stubborn lift as well. Do you know what area you are weak? Where is your sticking point?

Hey John! I wish I knew. It really seems like it's the 6th rep that always gets me. It seems even if I do 185 or 190 at the fifth rep I'm just done. The 6th rep usually either stops halfway up or just gets stuck right at my chest. It's such a pissoff though because I can fail my 6th rep, wait 10-15 seconds and bust out two more reps for my clusters without any problem with good bar speed.

I have been on a slight cut for awhile now though so I'm kinda attributing a lot of my stalling to that. I'm eating slightly above maintenance on workout days and slightly below on my off-days.

SplitQuick
08-24-2010, 01:46 PM
Workout went good today but TOASTED me. I had no energy left for anything extra. Felt good to be off deload though and leaving the gym looking like I just went swimming.

Squat
1x6 135
1x6 185
1x6 265
1x2 265
1x2 265
1x2 265

Deadlift
1x6 135
1x6 225
1x6 315
1x2 315
1x2 315
1x2 315
Anything over 300 is starting to kill my hands, changed hand placement a bit and it helped but it's still tearing my hands up, need to do something to fix that.

Barbell Curls
1x6 BB
1x6 65
1x6 85
1x6 105
1x2 100
1x2 100
1x2 100
Just couldn't pull the 2's without knocking the weight down to 100. Still chasing that 105...

SplitQuick
08-27-2010, 08:34 AM
Updating for yesterday, 8/26/10 - Thursday

Workout was bad, felt tired, weight felt heavy, just wasn't feeling it.

Bench
1x6 BB
1x6 95
1x6 135
1x4 190 (missed 5th and 6th rep, although I was trying benching about an inch wider on each side than I normally do)
1x2 190
1x2 190
1x2 190

Overhead Press
1x6 BB
1x6 65
1x6 85
1x4 120 - failed ass here
1x2 115
1x2 115
1x2 115

Barbell Rows
1x6 115
1x6 135
1x6 165
1x2 165
1x2 165
1x2 165

Dips
1x6 BW
1x6 BW
1x6 +15 lbs
1x6 +25 lbs
1x2 +25 lbs
1x2 +25 lbs
1x2 +25 lbs

Chins
1x2 BW
1x2 BW
1x2 BW
1x2 BW
1x1 BW
1x1 BW

SplitQuick
08-27-2010, 05:48 PM
Hamstring was really knotted up today. Deads just aggravated it. Bad day.

Squat
1x6 BB
1x6 135
1x6 185
1x6 235
1x2 235
1x2 235
1x2 235

Deadlift
1x6 140
1x6 230
1x2 310

Barbell Curls
1x6 BB
1x6 65

Dumbbell Curl
1x6 45 per
3x2 45 per

john o
08-28-2010, 12:04 AM
Keep workng. I'm in a bit of a funk myself. The effort is obviously there.

SplitQuick
08-30-2010, 02:57 PM
Went with a totally different rep scheme today. I'm going to be looking at switching routines. I really liked HCT-12 but I'm just really wanting to see more gains and I think the reps are a lot of the cause. Looking at doing TM or a 5x5 lift. Played around with it today.

Bench
1x5 BB
1x5 95
1x5 135
1x5 165
1x5 165
1x5 165
1x5 165
1x5 165

Squat
1x5 BB
1x5 140
1x5 190
1x5 210
1x5 210
1x5 210
1x5 210
1x5 210

Inverted Rows
1x5
1x4
1x5

Chin ups
1x2
1x2
1x2
1x2
1x2

SplitQuick
09-01-2010, 03:05 PM
Recovery day

Squat
1x5 BB
1x5 135
1x3 185
1x3 185
1x3 185

Overhead Press
1x5 BB
1x5 65
1x5 85
1x3 115
1x3 115
1x3 115

Barbell Row
1x5 115
1x5 135
1x3 165
1x3 165
1x3 165

Incline Dumbbell Press
1x5 35 lb per hand
1x5 55 lb per hand
1x5 55 lb per hand

SplitQuick
09-03-2010, 12:48 PM
Intensity Day

Workout went great, hit a new PR, had to force myself to stop working out, walked out with tons of energy. Couldn't squat, Gym is still rennovating and they denied access to any of the squat racks since they weren't bolted to the floor yet..... :(

Bench Press
1x10 BB
1x5 95
1x5 135
1x3 155
1x2 195
1x1 205

Barbell Rows
1x5 115
1x5 135
1x3 165
1x2 185 - New PR

Deadlift
1x5 135
1x5 225
1x3 315
1x1 365 - New PR
1x1 365 - Felt good enough to do another...

Incline Bench Press
1x5 BB
1x5 95
1x5 135

Dips
1x5 BW
1x5 +25
1x3 +45
1x1 +70 - New PR

john o
09-03-2010, 06:12 PM
You busted out some nice PR's man!

SplitQuick
09-07-2010, 01:41 PM
Thanks John! I'm lovin recovery and intensity day... volume day I'm running out of steam though, need to drink some energy drinks or something before volume day! hah


Volume Day

Squat
1x5 BB
1x5 135
1x5 185
1x5 225
1x5 225
1x5 225
1x5 225
1x5 225

Bench
1x5 BB
1x5 95
1x5 135
1x5 170
1x5 170
1x5 170
1x5 170
1x4 170 - Failed LAST rep. Don't think I coulda lifted it even if it was a feather... I just was DONE after the 4th rep.

Dips
1x5 BW
1x5 BW
1x5 BW
1x5 BW
1x5 BW

Barbell Rows
1x5 115
1x5 135
1x5 170
1x5 170
1x5 170
1x5 170
1x5 170

john o
09-08-2010, 02:02 PM
You'll get better with the volume as you go along. Nice work!

SplitQuick
09-09-2010, 01:00 PM
Thanks John, I hope I get used to the volume soon, I felt like I had softballs in my hamstrings today

Workout went as good as I could expect, but my hams were sooooooooooooooo tight.

Recovery Day
Squat
1x5 BB
1x5 140
1x3 190
1x3 190
1x3 190

Overhead Press
1x5 BB
1x5 100
1x3 120
1x3 120
1x3 120

Barbell Rows
1x5 120
1x5 140
1x3 150
1x3 150
1x3 150

Concentration Curls
1x5 25's
1x5 35's
1x5 45's
1x3 50's

SplitQuick
09-13-2010, 07:27 PM
Volume Day

Squat
1x5 BB
1x5 140
1x5 230
1x5 230
1x5 230
1x5 230
1x5 230
First working set felt heavy. The rest felt surprisingly light and good. Intensity was good.
Chin Ups
1x5
1x4
1x4
1x3

Overhead Press
1x5 50
1x5 70
1x5 110
1x5 110
1x5 110
1x5 110
1x5 110
More weight on these. Even the last set felt pretty easy.


Barbell Rows
1x5 120
1x5 140
1x5 140
1x5 140
1x5 140
1x5 140

Dips
1x5 BW
1x5 BW
1x5 +25 lbs
1x5 +25 lbs
1x5 +25 lbs

john o
09-13-2010, 08:25 PM
More weight is a good thing LOL. Nice squatting also.

SplitQuick
09-15-2010, 05:26 PM
Thanks John, I've been finding a lot of motivation lately while in the gym and it's helped me stay positive toward adding more weight to the bar. I've been squatting less weight lately but focusing more on the drive up as higher weights I was definitely tending to GM after a few reps. Trying to develop the all around strength to drive up 280+ cleanly for 5x5

---

Recovery Day
Squats
1x5 BB
1x5 95
1x5 135
3x3 205
Hamstring was bugging me again. Need to stretch a little more.

Bench Press
1x5 BB
1x5 95
1x5 135
3x3 155

Dips
1x10 BW
1x5 BW
1x10 BW

Chin ups
3x3

Incline Bench
1x5 BB
1x5 95
3x3 135

Preacher Curls
1x5 25's
1x5 35's

john o
09-16-2010, 10:29 PM
If I can offer a bit of advice I might save you some trouble down the road. If you have a tendency to goodmorning a squat that can lead to big back problems. I did the same thing several months ago and hurt my back pretty badly. It hasn't been the same since. For me, my abs weren't supporting what my other muscles were strong enough to do. I don't want to get preachy, but I'd rather you didn't hurt yourself either.

Very smart to lower the weight. All in due time man. You are doing well.

SplitQuick
09-17-2010, 03:47 PM
Hey john yeah I've been trying to work up the weight slowly so I can push past 300 with clean reps. I was readin your log a bit and saw that but I think you're bouncin back pretty damn nicely looking at some of the numbers you've been pulling!

Intensity Day

Squat
1x5 BB
1x5 95
1x5 135
1x5 225
1x3 275
1x2 285
1x1 295
All clean reps. Was very pleased. The triple/double/single felt really good too.

Overhead Press
1x5 BB
1x5 65
1x5 95
1x3 125
1x2 135
1x1 140 - New PR

Barbell Rows
1x5 115
1x5 135
1x3 165
1x2 175
1x1 185

Incline Bench
1x5 BB
1x5 95
1x3 135
1x2 145
1x1 165 - New PR for incline, went up eeeasy too.

Dips
2x5 BW
1x3 45
1x2 70
1x1 80 - New PR

Chin ups
3x3

john o
09-17-2010, 06:44 PM
Savor this one! Three Pr's in one workout doesn't happen very often. I was bouncing back and was pretty sure I was going to get a 600 pound pull pretty soon. However, I trashed my back again several weeks back missing work (second time) and entered rehab mode. My training will have to be different from now on unfortunately.

SplitQuick
09-20-2010, 01:58 PM
Hey John, yeah I was feeling really good when I knocked out those PRs. I try to be careful with my back since when I was about 15 I pinched a nerve in my lower right side of my back, and when I started lifting I couldn't stand with weight on both my feet for more than about 5 minutes because the pain on my right side would get too intense. Since I've started squatting though the pain is literally 95% gone. I can sometimes feel it on off-days but after about 3 months of squatting I completely forgot I ever had a pain in my back. Hopefully the rehab routines get you back in shape and you can nail that big pull. My real goal now is to be able to pull 400, that would be a milestone I hadn't even considered when I started lifting.

Volume Day

Squat
1x5 BB
1x5 135
5x5 235
Squats felt awesome again today. They felt very light and every set felt just as good as the first. I definitely noticed my endurance taking a hit after because I felt like I had no energy left.

Bench
1x5 BB
1x5 135
1x4 175 - Was benching in a power rack and the first 4 reps felt very awkward and heavy so I racked it.
4x5 170 - dropped 5 lbs and it became too easy. Even the last set went really well. Widened my grip a bit too. I normally bench about 2 fingers away from the rings, moved my grip to pinkys next to rings.

Close grip bench
1x1 175
Just wanted to see if I could get it... went up extremely easy.

Dips
1x5 BW
4x5 +35lbs
May need to lower this weight a little, the last set was pretty slow and I felt my form dragging a bit.

Chin Ups
3x3 BW

Barbell Rows
1x5 115
1x5 135
5x5 155
Weight felt good. Go up next week.

john o
09-22-2010, 04:22 PM
Make it 405. 4 plates look cooler. Keep putting in the work and you will get there.

SplitQuick
09-24-2010, 04:35 PM
Haha agreed, it does look a lot more intimidating with 4 bigguns on it. I'm still ways away from that though.

Intensity Day

Squat
1x5 BB
1x5 135
1x5 225
1x3 275
1x2 290
1x1 300
Squats felt great. Still feels like i'm not doing enough on friday but we'll see how it goes...

Bench
1x5 50
1x5 100
1x5 140
1x3 190
1x2 200
1x1 210
Bench felt pretty good

Barbell Rows
1x5 115
1x5 135
1x5 155
1x3 165
1x2 185
1x1 195 - New PR
Form wasn't too great on the single, but the reps still went good. Still never feel like I get a workout from barbell rows

Dips
1x5 BW
1x5 +25
1x3 +45
1x3 +70
1x5 BW
+2 bodyweight chinups afterward

SplitQuick
09-27-2010, 05:05 PM
Well, for volume day I didn't get a lot done. I had little motivation and could not find intensity for the life of me. I wasn't out of breath and the weights didn't even feel heavy, just had no energy.

Volume Day

Squats
1x5 BB
1x5 135
5x5 240
Shoulda done an extra warmup set but these still went fine. Could have done more.

Overhead Press
1x5 BB
1x5 65
1x5 95
3x5 120
1x3 120 - First 2 sets went great, lost most of my energy here.
1x4 115 - Pulling 5 off didn't help much.

Dumbbell Rows
1x5 35s
5x5 50s
Very easy, would need decent amount more weight i think to feel it like i do BB rows

Dips
1x5 BW

Cut the workout off here, just wasn't feeling it. Gotta find the intensity

john o
09-27-2010, 08:56 PM
Every blue moon we just don't have it. It happens. Try squeezing your shoulder blades together on the rows if you aren't feeling it.

SplitQuick
09-29-2010, 03:48 PM
Hey John, I really tried concentrating on my blades today during barbell rows and it seems like I do feel it more, but the movement became a lot easier... very weird. Thanks for the tip though.

Recovery Day
Squats
1x5 BB
1x5 95
1x5 135
3x3 195

Bench
1x5 BB
1x5 95
1x5 135
3x3 155

Incline Bench
1x5 BB
1x5 95
3x3 135

Dips
3x3 BW

Chin ups
3x3 BW

Barbell Rows
1x5 115
1x5 125
3x3 145

SplitQuick
10-01-2010, 03:37 PM
Had a killer workout today. I didn't have tons of energy, and I'm getting a cold/sore throat, but screw all that cuz the workout felt great.

Intensity Day

Squat
1x5 BB
1x5 135
1x5 235
1x3 285
1x2 295
1x1 305
Was about an inch above parallel on the 305 squat. But it still felt great and not TOO heavy.

Overhead Press
1x5 BB
1x5 65
1x5 95
1x3 135
1x1 140
Thought I could get 140 twice, and I was gonna go for 145 once but it just didn't happen. The triple and single went up good and smooth though.

Dips
1x5 BW
1x5 +25 lbs
1x3 +45 lbs
1x2 +70 lbs
1x1 +80 lbs

Deadlifts
1x5 135
1x5 225
1x3 315
1x1 405 - New PR!!
Lift went a little slow when I had it near lockout but all in all the lift was clean. I was surprised at how easy it felt. It FELT like I could have done another 20 or so lbs but that's probably just in my head :) Been wanting 400+ on this for awhile

Chin ups
2x3 BW

Overall I think today went great, mainly because I hit one of my biggest milestones on my deadlift! Been waiting for this day for about a year :)

john o
10-01-2010, 05:44 PM
Clap, clap. 4 plates is an accomplishment to celebrate! Go have some Nyquil LOL Are you jerking the bar up with your back, legs, and arms with the rows? It would feel easier because you also added shoulders to help. If you are doing them from a controlled, static position it's better for back development. It's not that I don't believe in "cheat" reps I do, but comparing the two isn't apples to apples. Hope that makes sense as I'm just speculating.

SplitQuick
10-03-2010, 10:23 AM
Clap, clap. 4 plates is an accomplishment to celebrate! Go have some Nyquil LOL Are you jerking the bar up with your back, legs, and arms with the rows? It would feel easier because you also added shoulders to help. If you are doing them from a controlled, static position it's better for back development. It's not that I don't believe in "cheat" reps I do, but comparing the two isn't apples to apples. Hope that makes sense as I'm just speculating.

Hey john thanks! I was actually surprised at how good I felt after the pull, I've met smaller workout goals before but this was a goal I had in mind for about a year. For rows I try not to use legs whatsoever. I bend at the knees, get almost to a 90* angle and try not to move my legs or degree of my back at all. On the higher weight reps I know I do a little but I try to use all arms/back on the rows for every rep, and I start each rep from the floor. I tried to model my BB row off of this page, http://stronglifts.com/how-to-perform-the-barbell-row-with-proper-technique/ but I think I hit with the bar a little lower than he does and I drive it into my bottom ribs/stomach.

SplitQuick
10-05-2010, 01:28 PM
Well, feel like total crap. Had no energy. Got acute bronchitis so my chest is killing me. Tried to get a workout in anyway... cut it a little short, just kept it to 3 today.

Volume Day

Squats
1x5 BB
1x5 95
1x5 135
5x5 245
Felt good, besides hacking my lungs up and being sick as hell

Bench
1x5 BB
1x5 95
1x5 135
4x5 175
1x4 175 - Failed on the LAST rep. I'll try this weight again next week to see if I can finally nail this on bench so I can move up to 5x5@180

Barbell Rows
1x5 115
1x5 135
5x5 165

SplitQuick
10-11-2010, 07:55 AM
Update for last THURSDAY , 10/7/10

Haven't had internet access...

Recovery Day

Squats
1x5 BB
1x5 95
1x5 135
3x3 195

Overhead Press
1x5 BB
1x5 65
1x5 75
3x3 100

Barbell Rows
1x5 115
1x5 135
3x3 155

Chin ups
1x3 BW
2x3 +10 lbs

Dips
1x5 BW
3x3

SplitQuick
10-11-2010, 02:13 PM
Volume Day

Bench
1x5 BB
1x5 95
1x5 125
4x5 175
1x4 175 - Missed the last rep AGAIN. Getting so pissed at that 25th rep.

Incline Bench
1x5 BB
1x5 95
5x5 115

Deadlift
1x5 135
1x5 225
4x5 295

john o
10-11-2010, 04:45 PM
You might want to try a different approach if you've been stuck there a while.

SplitQuick
10-13-2010, 09:44 AM
Hey John, I'm hoping it's because I've been on a cut, I've lost about 10lbs in the last 2 months but I've still been slowly moving the weights up/staying at the same weight on some things. On the other hand, I've only been working out for about a year and don't feel comfortable enough to really do my own programming yet... I'm starting to play around with the exercises/reps from TM and hopefully after a few months of changing up TM I can find a selection that is really working for me

SplitQuick
10-13-2010, 01:00 PM
Workout went great, never did hack squats before but wow do you feel em... definitely a keeper for my exercise list

Recovery Day

Squats
1x5 BB
1x5 95
1x5 135
1x5 185
3x3 205

Hack Squats
1x5 95
1x5 105
3x3 115

Barbell Rows
1x5 95
1x5 115
3x3 135

Chin Ups
4x3 BW

Barbell Curls
1x5 BB
1x5 65
3x5 85

john o
10-15-2010, 02:00 PM
Good job! I forget you were cutting. That does make a difference.

SplitQuick
10-15-2010, 05:35 PM
I'm hoping that's what it is, because even with the cut i'm still hoping to make gains, even if slower, still some gains. What sucks is it seems I'm still making good progress except the bench. Ah well, I hope it picks up soon.

Intensity Day

Bench
1x5 BB
1x5 95
1x5 135
1x3 185
1x2 195
1x0 210 - needed a light spot...
1x1 205 - good bar speed on this

Incline Bench
1x5 BB
1x5 95
1x3 135
1x2 155
1x0 175 - needed a spot after midway
1x1 165 - good bar speed

Deadlifts
1x5 135
1x5 225
1x3 315
1x1 410 - New PR!

Chin ups
1x3 BW
1x2 +20 lbs
1x1 +25 lbs - New PR, even though it's not a big accomplishment, I still remember when I couldn't do one chin up BW...
1x3 BW

Barbell Rows
1x5 115
1x5 135
1x5 155
1x3 175
1x2 185
1x1 195

john o
10-15-2010, 09:06 PM
Fantastic work with the two PR's!

SplitQuick
10-18-2010, 02:32 PM
Thanks John! The chins I didn't really care about but the deadlift went pretty well and for the first time since I started working out I'm seeing a 500+ pull as a possibility and a future goal! haha

Workout went good, still not used to the volume, I just feel so toasted after squats...

Volume Day

Squat
1x5 BB
1x5 95
1x5 135
5x5 255

Hack Squats
1x5 115
1x5 125
5x5 145

Chin Ups
4x3 BW
1x2 BW
1x1 BW

Barbell Rows
1x5 115
1x5 125
5x5 145

SplitQuick
10-25-2010, 02:12 PM
Missed a few workouts, hurt my hip and shoulder. Not related to lifting. Can't do any lower, and upper is restricted for now... Anyway... tried to do what I could...

Volume Day

Bench
1x5 BB
1x5 95
1x5 135
5x5 175 - Finally got this...

Overhead Press
1x5 BB
1x5 95
1x4 115
1x5 110
1x5 105
1x4 100
1x5 95
Not sure what was going on with OHP today... I had the strength but my arms were just fatigued from bench... usually I throw in a lower inbetween bench and OHP/Incline but since I'm not doing legs for a few days i couldn't... hoping that was the cause.

Dips
1x5 BW
1x3 BW
Had to quit with dips, my shoulder was bugging me too much. Odd that my shoulder doesn't hurt during bench/OHP but hurts a ton on dips. The only position I can make my shoulder hurt is when pulling my arm across my chest (like a stretch). And If I twist my hand and pull.... had it hurt like crazy while turning the steering wheel... might have to go get it looked at.

SplitQuick
10-28-2010, 12:56 PM
Update for Wednesday , 10/27/10

Recovery Day

Squat
1x5 BB
1x5 95
1x5 135
3x3 205

Barbell Rows
1x5 115
1x5 135
3x3 155

Deadlifts
1x5 135
1x5 185
3x3 235

Chin Ups
4x3 BW

Barbell Curls
1x5 BB
1x5 65
1x5 75
3x3 95

SplitQuick
10-29-2010, 01:23 PM
Workout went pretty good. My hip and shoulder were both feeling pretty good today so I went for it.

Intensity Day

Bench
1x5 BB
1x5 95
1x5 135
1x3 185
1x2 195
1x1 205
1x1 215 - New PR! The 205 felt easy enough to try a little more. I've got 210 but don't think I've got 215 before. Felt good.

Hack Squats
1x5 135
1x3 145
1x2 155
1x1 165

Overhead Press
1x5 BB
1x5 65
1x5 95
1x3 115
1x2 125
1x1 135
Went for 145 but failed... the 135 went up pretty easy though.

Deadlifts
1x5 135
1x5 225
1x3 315
1x2 335
1x1 365

Chins
2x3 BW
Ran outta time here

SplitQuick
11-01-2010, 06:27 PM
Workout went great but I'm still running out of gas after squats on volume...

Volume Day

Squats
1x5 BB
1x5 95
1x5 135
5x5 260

Chin ups
4x3 BW

Barbell Rows
1x5 115
5x5 135

Barbell Curls
1x5 BB
1x5 65
1x5 75
4x5 85

SplitQuick
11-03-2010, 12:57 PM
Recovery Day

Bench
1x5 BB
1x5 95
1x5 135
3x3 155

Hack Squats
1x5 95
1x5 115
3x3 135

Dips
2x5 BW
3x3 +25 lbs

Deadlifts
1x5 135
3x3 235

Barbell Curls
1x5 BB
1x5 65
1x5 75
3x3 95

SplitQuick
11-09-2010, 08:42 AM
Update for Monday, 11/8/10

Had a meeting I had to be back for so the workout was very abbreviated.

Bench
1x5 BB
1x5 95
1x5 135
5x5 175

Hack Squats
1x5 95
1x5 115
1x5 135
5x5 165

Incline Bench
1x5 BB
1x5 65
1x5 95
3x5 135

Ran outta time... what I got done felt good but I needed some more time

SplitQuick
11-10-2010, 12:35 PM
Workout went good, did too much jawin around. More work less talk.

Recovery Day

Squats
1x5 BB
1x5 95
1x5 135
3x3 235

Barbell Rows
1x5 115
1x5 135
3x3 155

Chin ups
1x5 BW
4x3 BW

Front Squats
1x5 BB
1x5 95
3x3 145
Forgot how much I like front squats, and forgot how bad the bar hurts my shoulders when I dont do them for so long...

Barbell Curls
1x5 BB
1x5 55
1x5 65
3x3 85

I'm ready for friday!

SplitQuick
11-16-2010, 05:56 PM
Update for Monday 11/15/10

Volume Day

Squat
1x5 BB
1x5 95
1x5 135
5x5 260

Barbell Rows
1x5 135
1x5 145
5x5 155

Hack Squats
1x5 135
1x5 145
5x5 165

Chin Ups
4x3 BW

SplitQuick
11-22-2010, 09:40 AM
Update for Friday - 11/19/10 - Thought I posted Wednesdays workout but I didn't... I did do recovery day on wednesday though...

Intensity Day

Squat
1x5 BB
1x5 95
1x5 135
1x4 225
1x3 275
1x2 285
1x1 300

Chin ups
3x3 BW
1x2 +15 lbs
1x1 +25 lbs

Barbell Rows
1x5 135
1x5 155
1x3 165
1x2 175
1x1 185

Barbell Curls
1x5 BB
1x5 55
1x5 75
1x3 95
1x2 105
1x0 115 - Failed

SplitQuick
11-22-2010, 03:16 PM
Volume Day

Bench
1x5 BB
1x5 95
1x5 135
4x5 180
1x3 180 - Did better than I thought I would do on this. All the weights felt heavy today but made it through 4 sets of 5 before it was too much and failed out on the 4th rep.

Overhead Press
1x5 BB
1x5 65
1x5 85
5x5 105 - Push pressed 5th rep of set 4, and 4th and 5th rep of set 5.

Deadlifts
1x5 135
1x5 225
3x5 315