Stroup's Log for Accountability

[KStroup]

Hello!

Been browsing the forums here for quite sometime and decided to start recording my workouts here. For the most part, I need something to hold myself accountable to and I feel if I write it on here I'll be able to do so.

My goals are as follows:
Squat 405
Bench 315
Deadlift 505
OHP 225

I'll post more of my thoughts and more about me later on. Here was today's Rec Hall activities:

Bench: Training Max 225
Bar 3x5
95x5
115x5
135x5
70% ~ 160 x3
80% ~ 180x3
90% ~ 205x3 Terrible technique here, unracked it awkwardly, lost tightness and bar path was high
3 singles: 225, 235, 245 5 lb PR

DB Incline Press
60's x 10, 75's x 10,8,8

DB Rolling Extensions
40's x 3 x 8

Low Cable Rows
3x10

Chins/Pull-ups of Various Grips: 8x5 Sprinkled throughout

*Yes, this is 5-3-1, trying to incorporate some heavy singles every other week usually based off of my training max.

More tomorrow/later today

[KStroup]

Here is a little background info on me:

I'm 6'2, 225lbs. Ive been experimenting with weights for about 5 years. I am a 21 year old senior at Penn State about to graduate in May. Last May, my weight was an all time high of 240. And when I was a Junior in high school I remember weighing 165lbs. I played sports alot, mainly baseball but was not "required" to lift in high school. I started strength training about 2 years ago with the idea that if I got stronger, I would be bigger.

Now it has become much much more than that. I wish to compete in a meet hopefully next winter or spring. I have been doing 5-3-1 for probably 1 year, and the other year I gave my best attempt to do Westside while having no equipment for it and not being allowed to use bands in the college weight room.

Here's my current training maxes: Squat 365, Dead 440, OHP 185, Bench 225.

My plan is to flop the 3's and 5's week around and do 3 singles on the 3's week, usually with my training max, and 3 singles on the 5/3/1 week, usually with 105% of my training max. During the weeks with the singles, I like to lower the volume a bit. You'll see.

I made this log not because I don't work hard enough in the gym, but because I don't put fourth the effort in the kitchen. I need to start doing that and then I hope to see some solid progress.

[KStroup]

Friday 2-25-11

Squats 375 Training Max
70%x3
80%x3
90% x3

3 Singles: 355,365,375

Sumo Deads
315x1x3, 365x3x1

Back Extensions
3x8

Pull Throughs
3x12

Standing Abs
4x12

Not the best day, the 355 and 365 felt good but 375 felt like I cut it a bit high depth wise. Gotta work on getting over the mental barriers. Still sore today from Friday.

[KStroup]

Over Head Press Training Max 185
130x3
150x3
165x3
115x3x8

Chins 5 sets
Dips 5x5
Lateral Clean and Press combo 3x8

Not feeling well today. Felt exhausted the whole time. My elbows were killing me on the dips. The only thing that felt ok were the chins.