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Xellarz
08-27-2012, 10:54 PM
I need to start a journal to help myself stay regular with lifting.
I may do an introduction later - though I essentially haven't lifted in nearly two years.

Monday - August 27, 2012

Bench Press
45x10
95x5
135x3
185x1
205x1
225x0

DB Fly ss DB Bench
25x7 ss 25x7
35x7 ss 35x7
40x7 ss 40x7
25x7 ss 25x7 ss 25x7 ss 25x7

Pullup
Fitness 19 finally put up a straight bar, I couldn't believe it.
10 seconds rest per rep
1
2
3
4
5
6
4
4
3
3
3
2
2
2
2
1
1
1
1

Rear Lateral
10x8x8 in 8 minutes

BW~171

Xellarz
08-28-2012, 11:30 PM
Tuesday - August 28, 2012

Front Squat
45x7
95x6
135x5
135x5
135x5
135x5
135x5

Pause Front Squat
135x1
135x1
135x1

Olympic Squat
135x21

KB Renegade Row
35x5

Xellarz
09-05-2012, 04:24 PM
Wednesday - September 5, 2012

DB Fly ss DB Bench (no rest between ss)
20x10 ss 20x10
30x7 ss 30x10
45x5 ss 45x5
45x5 ss 45x1...
30x7 ss 30x5...

Pullup
4
4
4
4
4
4
4
4
3
2
3
2
2
2
2
2
[50 total]
~1 min between start of each set

Rear Lateral
15x8x4
8x8x4
in ~8 min

Leg Lowering
some

Note: I list weight x reps x sets or just weight x reps.

Wasn't lifting because I kept waiting for my friend to lift with me but apparently he's unreliable so now I'll lift on my own.

Xellarz
09-07-2012, 01:28 PM
Thursday - September 6, 2012

Hang Clean
60x6
85x5
100x4
120x3
140x2
160x1
170x2

Deadlift
185x5
225x3
225x3
225x3

Top Half Deadlift
225x15
Was lifting at home, normally would like to do Rack Pull

Sicilian Crunch
30x10
30x10
30x10
30x10
30x10

Pullups
10

Xellarz
09-10-2012, 08:52 PM
Monday - September 10, 2012

DB Fly ss DB Bench
20x10 ss 20x10
45x5 ss 45x5
45x5 ss 45x5
45x5 ss 45x4
30x10 ss 30x1...rust fell in my mouth during the flies...
30x10 ss 30x4...no endurance in my rotator cuffs or shoulders?
(no rest between ss)

Pullup
4
4
4
4
4
4
4
4
4
3
3
3
3
2
[50 total]
~1 min rest between each start

Rear Lateral
15x8x5
8x8x3
(in ~8 min)

Horizontal Rows
10

Leg Lowering
Some...

Still lifting in my basement, thus the rust.

Xellarz
09-11-2012, 05:40 PM
Tuesday - September 11, 2012

Front Squat (Power Clean 1st Rep)
45x6
95x6
145x5
145x5
145x5
145x5
145x5

1.5 Olympic Squat
145x5
145x5
145x5

Good Morning
145x10
woulda preferred back extensions this time

Renegade Row
30x5
30x5
30x5
core is so weak

Pullups
11

BW~174 morning

Xellarz
09-15-2012, 05:00 PM
Saturday - September 15, 2012

Military Press (Power Clean 1st Rep)
60x10
80x8
100x6
120x4
140x2
160x1

Snatch-Grip Behind-the-Neck Press (Power Clean 1st Rep)
100x10

Horizontal Row
5
5
5
5
5
5
5
5
5
5
[50 total]
~1 min rest between each start

DB Row
45x10 slow w/ pauses
45x20 normal
45x36 cheat
was heaviest DB I had so I had to get creative

Deadlift
135x3
185x3
225x3
245x3
245x3
245x3

Standing Side Lateral
15x8x5
8x8x3
in ~8 min

Pullups
7...

Missed some workouts, so I combined a few things.

Xellarz
09-24-2012, 08:43 PM
Monday - September 24, 2012

DB Fly ss DB Bench
20x8 ss 20x8
30x6 ss 30x6
45x5 ss 45x5
45x5 ss 45x5
30x5 ss 30x5
30x5 ss 30x5
30x5 ss 30x5

Pullup
4
4
4
4
4
4
4
4
4
4
4
4
2
[50 Total]
~1 min rest between starts

Rear Lateral
15x8x6
8x8x2
(in ~8 min)

Horizontal Rows
11

Leg Lowering
Some

BW~174 Morning

I'm finally getting some interviews and so I spent a lot of my time preparing for those last week. I probably could/should have lifted, but I really wanted to focus my mental energy on starting my career.

Xellarz
10-08-2012, 08:23 PM
Tuesday - October 2, 2012

DB Fly ss DB Bench Press
20x10 ss 20x10
30x7 ss 30x7
45x5 ss 45x5
45x5 ss 45x5
45x5 ss 45x5
30x7 ss 30x7
30x7 ss 30x7

Pullup
5
5
5
5
5
5
3...
3
0 (extra rest)
4
3
2
2
2
1
[50 Total]
~1 min rest between starts

Rear Lateral
some experimenting...

BW~176

Xellarz
10-08-2012, 08:26 PM
Monday - October 8, 2012

Guillotine Press
45x10
85x8x8 (in ~8 min)

Pullup
5
5
5
5
5
5
5
5
5
5
[50 Total]
(~1 min between starts)

Rear Lateral
15x8x7
8x8
(in ~8 min)

Fly
30x12
30x12
30x12
30x12
30x12

Horizontal Rows
13

Made the switch from fly ss bp to guillotine press (or neck press). Things went well. 85x8x8 was super easy. I was very pleased with 10 sets of 5 pullups - didn't expect to hit that yet.

Xellarz
10-11-2012, 10:32 PM
Wednesday - October 10, 2012

Front Squat (Power Clean 1st rep)
15x6
15x6
15x6
135x5
155x5
...
Quit

Got news that I was declined for all jobs and couldn't focus on lifting.

Xellarz
10-11-2012, 10:37 PM
Thursday - October 11, 2012

Snatch-Grip Behind-the-Neck Press (Power Snatch 1st rep)
60x10
80x5
100x10
80x5
80x5
80x5
80x5
80x5

Horizontal Row
5
5
5
5
5
5
5
5
5
5
[50 Total]
(~1 min between starts)

DB Row
65x7 (slow w/ pauses)
65x14 (normal)
65x28 (cheating)

Seated Side Lateral
15x8x4
(in ~4 min)

Standing Side Lateral
15x8x3
8x8
(in ~4 min)

Pullups
13

BW~178 Morning

Looks like I repeated the 10 sets of 5 Horizontal Row, but I used a different foot support which increased the difficulty slightly. I will stick with this foot support, I think; and try to make progress from here.

Xellarz
10-16-2012, 09:59 PM
Monday - October 15, 2012

Front Squat (Power Clean 1st rep)
45x6
95x4
135x2
165x0...missed clean
had a headache and quit...

Xellarz
10-16-2012, 10:06 PM
Tuesday - October 16, 2012

Neck Press (I guess it's not a guillotine press since I have my feet on the ground)
45x8
95x8x8
(in ~8 min)

Pullup
7
7
7
7
7
4...
3...
4
4
[50 Total]
(in ~10 min)

Chest Supported(!) Rear Lateral
15x8x4
8x8x4
(in ~8 min)

Leg Lowering
5,5
5,5

Horizontal Rows
14

Found a good way to have chest support for the rear laterals. Evidently, I was cheating some before because these were a bit harder! I like these a lot more though.

Xellarz
10-17-2012, 08:49 PM
Wednesday - October 17, 2012

Hang Clean
60x6
90x5
120x4
135x6
135x6
135x6

Deadlift
185x3
225x3
275x2...
285x1
295x1

Sicilian Crunch
30x10
30x10
30x10
30x10
30x10
(~1min rest)

Pullups
10...shoulder pain

I hate deadlift. I need a new plan...I'm thinking work up to a heavy single and then hit the assistance hard.

Xellarz
10-22-2012, 08:42 PM
Monday - October 22, 2012

Front Squat (Bodybuilder Style)
45x6
95x4
135x2
165x3
120x6
120x6
120x6
(~2 min rest between last three sets)

Renegade Row
30x5
30x5
30x5
30x5
30x5
(~1 min rest between sets)

Pullups
15

Couldn't work out a good spot to be able to get into clean grip for front squat (the rack I am now taking the bar out of is in the way of where I want my hands)...but I'm satisfied with being able to hold the front squat bodybuilder style. I felt it in my core a lot more than with clean grip.

Xellarz
10-24-2012, 01:23 AM
Tuesday - October 23, 2012

Guillotine Press
60x8
105x8x8
(in ~8 min)

Pullup
7
7
7
7
7
4...
4...
3...
2...
2
[50 Total]
(in ~10 min)

Snatch-Grip Behind-the-Neck Press (Power Snatch 1st Rep)
60x10
85x5
110x5...
didn't think the guillotine would take this much outta me, so I stopped

Standing Side Lateral
45x10 partials w/cheat
45x10 partials
30x10 w/cheat
30x10 partials
15x10
15x8, 8x15

BW~179 Morning

Xellarz
10-26-2012, 09:23 PM
Friday - October 26, 2012

Snatch-Grip Behind-the-Neck Press
60x10
85x5
110x10
90x5
90x5
90x5
90x5
90x5

Horizontal Row
7
7
7
7
7
7
7
[49 Total]
(in ~8 min)

DB Row
75x5 slow w/ pauses
75x8 normal

Standing Side Lateral
15x20
15x20
15x20

Pullups
16

BW~180 Morning

Xellarz
10-28-2012, 12:13 AM
Saturday - October 27, 2012

Hang Clean
60x6
100x6
145x6
145x6
145x6

Front Squat
100x5
140x4
170x3
130x6
130x6
130x6

Deadlift
185x3
225x2
275x1
305x1

Xellarz
10-29-2012, 09:32 PM
Monday - October 29, 2012

Snatch-Grip Behind-the-Neck Press
60x7
80x5
100x3
120x10
100x5
100x5
100x5
100x5
100x5

Horizontal Row
10
10
8...
5...
7
4...
3
3
[50 Total]
(~1 min rest between sets)

DB Row
85x5
85x5
85x1x10
(10s between starts for last 10 sets- so, rest pause)

Seated Side Lateral
15x8x6
8x8x2
(in ~8 min)

Messed around with some lateral and row variations, trying to decide what to do for side laterals next. I think I've spent enough time on 8x8s.

Xellarz
10-30-2012, 08:14 PM
Tuesday - October 30, 2012

Front Squat (Bodybuilder Style)
60x6
100x4
135x3
160x2
180x3
135x6
135x6
135x6

Pullups
17

Xellarz
10-31-2012, 08:54 PM
Wednesday - October 31, 2012

Guillotine Press
45x8
115x8x6
115x6
115x4
(sets w/ 115 done in ~8 min)

Pullup
7
7
7
7
7
6...
4...
3
2
[50 Total]
(in ~9 min)

External Shoulder Rotation (Elbow on Knee)
15x7

I definitely need to start working my rotator cuff more because evidently they are a weakness. Also, I'm disappointed with both of my movements today.

Xellarz
11-04-2012, 10:32 PM
Sunday - November 4, 2012

Snatch-Grip Behind-the-Neck Press
60x10
90x7
110x4
130x9.5...PR (9 rep pr, but breaks/ties everything up to 1 rep)
110x5
110x5
110x5
110x5
110x5

Hang Clean
100x6
120x4
140x2
155x6
woulda liked to do two more sets of 155x6, but was running late for dinner plans

Deadlift
185x3
225x2
275x1
315x1

Horizontal Rows
18

Had a constant headache for like 3 days, so I missed a workout and combined some things in this one.

Next week I'll go by feel for SG BTN Press with either 135x10 or 140x10, neither of which I should be confident of achieving...but we'll see which I choose to shoot for. Only two more weeks of SG BTN Press before I will likely switch to Military Press.

Xellarz
11-06-2012, 12:50 AM
Monday - November 5, 2012

Front Squat (Bodybuilder Grip)
60x6
100x5
135x4
160x3
185x3
140x6
140x6
140x6

Pullups
18

Xellarz
11-06-2012, 11:37 PM
Tuesday - November 6, 2012

Neck Press (Gonna start calling it neck press because my feet are on the ground)
60x8
100x8
125x8x6
125x6x2
(last 8 sets in ~8 min)

Pullup
7
7
7
7
7
6...
4
4
[50 Total]
(in ~9 min)

Chest Supported Rear Lateral
15x8x4
8x8x4
(in ~8 min)

Inverted Rows (I was calling this horizontal row previously; inverted row seems to be a more popular name)
10...
something was wrong and I decided not to push it

Began Peri-Workout Nutrition. I will note the days I use this protocol in the future and any changes to the protocol.

Pre-Workout:
Casein 1 scoop (23 protein)
Whey 1 scoop (24 protein)
Dextrose 52g
Maltodextrin .5
Glutamine 5g

Workout:
Maltodextrin .25 cup
Glutamine 5g

Post-Workout:
Milk 1 cup
Whey 1 scoop
Casein 1 scoop
Dextrose 104g
Glutamine 5g

I'm going to go ahead an do sets of 10 for pullups next week - been on 7s for too long without enough progress. As for the rear laterals, I may try them for one more week...but no progress means I need to change them soon. I'll keep the chest support though - it helps me keep them SO much more strict. I just may drop the 8x8 in 8 min for a while.

Xellarz
11-09-2012, 09:40 PM
Friday - November 9, 2012

Hang Clean
100x6
135x3
165x6
165x6

Deadlift
185x3
225x2
275x1
300x1
325x1

Skipped the post-workout drink. Just disappointed in this workout. 325 had some back rounding issues and I would have liked to do another set of 165x6 hang cleans. I also wanted to add on the squat workout I missed (or am going to miss)...but I just didn't have time. Ugh...

Xellarz
11-13-2012, 03:43 PM
Monday - November 12, 2012

Front Squat (Bodybuilder Grip)
60x6
100x5
135x4
165x3
195x3
150x6
150x6
150x6

I figured out what the knee pain I've been experiencing is called - Chondromalacia patellae. I can squat deep with no pain at all, but walking is quite painful. Atleast I can squat :thumbup:.

Also, the sets of 6 got easier with each set. And I missed a squat workout, but bumped up the weights as if I had done it. Seemed to be no problem.

Xellarz
11-13-2012, 09:30 PM
Tuesday - November 13, 2012

Snatch-Grip Behind-the-Neck Press
60x8
100x5
135x8...PR
115x5
115x5
115x5
115x5
115x5

Inverted Row (w/ straps)
10
10
10
10
10
(in ~7.5 min)

DB Row
85x10

Really wanted 10 for the presses...oh well...still a PR, and it actually becomes my new 1 rep PR as well.

I tried straps on the inverted rows because I usually do like a wrist curl at the top of each rep and my forearms get very pumped from the rows...and I didn't like that. So I tried straps...well, they made the rows much easier.

Xellarz
11-15-2012, 12:46 PM
Wednesday - November 14, 2012

Hang Clean
60x6
100x5
135x4
155x3
176x6 PR
175x6
(should have done another set...)

Deadlift
185x4
225x3
275x2
315x1
335x1

Pullups
19

Rotator Cuff Stuff
a fair bit

No peri-workout nutrition.

Should be PR-city for cleans for a while - hopefully peak up to a 225x1. Also a note on the cleans, I use straps for any over 135. The clean isn't hard on my grip, it's the fact that I can't drop the weights after...without straps, I end up smashing the bar into my thighs to slow it down. Also, when the reps get lower, I'll probably start power cleaning - it's just easier for me to hang clean when I'm doing a bunch of reps.

Xellarz
11-15-2012, 11:48 PM
Thursday - November 15, 2012

Neck Press
45x8
95x8
135x8x6
135x6
135x4
(last 8 sets ~1 min rest)

Pullup
10
10
8...
7...
5...
5
5
(in ~10 min)

Leaning Side Lateral
15x12
15x10
15x8
(in ~4 min)

Standing Side Lateral
20x5

External Shoulder Rotation
15x8

No workout nutrition.

I need to do more rotator cuff work. I don't remember if I mentioned this, but I threw a softball around on Saturday and my shoulder was sore for a few days.

As for pullups...while it's true that I moved to 10reps x 5sets before I completed the 7x7...I still find it both interesting and frustrating that 10sets of 5 achieve 50 reps faster and easier than 5 sets of 10...or 7x7 for that matter...it's possible more sets of less reps with less rest would achieve 50 even faster. So this leads me to wonder what is optimal for strength and what is optimal for hypertrophy? Pullups are great for me to experiment with, but I'd like to eventually take what I can from them and apply the principals to my other applicable lifts.

Xellarz
11-18-2012, 09:47 PM
Saturday - November 17, 2012

Snatch-Grip Behind-the-Neck Press
60x8
100x5
135x10 PR
120x5
120x5
120x5

Front Squat (Bodybuilder Grip)
120x6
120x4
150x2
180x1
200x3
155x6
155x6

Pullup
1
2
3
4
5
6
7
8
9
7...
10s rest per rep in between sets

Pre and during workout nutrition - skipped post-workout nutrition cuz I was headed to BWW for the fights and figured I'd eat enough there.

I'm going to be changing some lifts around and I wanted to give myself another shot at hitting SG BTN Press 135x10. Also took the extra time to mess around with pullups. Next week I'll be doing pullups with weight and probably neutral grip.

Xellarz
11-20-2012, 09:25 PM
Tuesday - November 20, 2012

Medium-Grip Bench Press
45x10
95x7
135x3
165x5
165x5
165x5
165x5
165x5
(~2 min between starts)

Front Squat (Clean Grip)
95x6
135x4
160x2
185x1
205x3
160x6
160x6
160x6

Neutral-Grip Chinup
bwx5
25x3
25x3
25x3
25x3
25x3
25x3
25x3
25x3
bwx11
bwx10
(~2 min between starts)

Renegade Row
Some

External Rotation
10x10

BW~191 at the gym PR

Lifted at LZ Fitness 19.

Chinups were easy but I'm glad I am taking it slow because weighted is quite different when you haven't done it in a while. The BP was very awkward - my elbows either want to be out like the guillotine press or glued to my sides like I like to bench. I will be trying to keep them in the middle of those while doing MG BP.

Haven't been to my gym in a while. Turns out tomorrow is the last day for this location of Fitness 19 - they're closing. Sucks.

Xellarz
11-22-2012, 05:26 PM
Thursday - November 22, 2012

Hang Clean (w/ Straps)
60x6
100x4
135x3
165x2
185x0...
185x0...

QUIT

The warmups didn't feel good - not sure what felt wrong though. And the 185x0s were supposed to be 185x5s...I quit because something was obviously off. Terrible. Quite unhappy with this.

Xellarz
11-24-2012, 08:31 PM
Saturday - November 24, 2012

Military Press (Power Clean 1st rep)
60x10
100x5
135x9.5
115x5
115x5
115x5
115x5
115x5

I should have continued with some other lifts, but I really didn't feel like it. No energy lately - I need to eat more.

I didn't put "..." after 135x9.5 because even though I'm disappointed with that performance, I am more disappointed that I programmed it too aggressively. I figured if I could basically do 135x10 snatch grip btn press, surely I can military press it...but I just haven't been doing MP; so I wasn't strong enough. I like to start these things out relatively easy so that I can both reinforce good form and gain 'momentum' with my progress.

This week's lifting has been very messed up...I'm going to have to reevaluate.

Xellarz
11-27-2012, 08:52 PM
Monday - November 26, 2012

Front Squat (Bodybuilder Grip)
60x7
100x6
135x3
185x1
225x1 (10s hold only)
255x1 (10s hold only)
275x1 (10s hold only)
210x3
165x6
QUIT...

Terrible workout again.

Xellarz
11-27-2012, 08:53 PM
Tuesday - November 27, 2012

Medium-Grip Bench Press
45x10
95x8
135x6
175x5
175x5
175x5
175x5
135x15
(~2 min between starts)

Pullup (wanted neutral-grip, but was at home)
6
35x3
35x3
35x3
35x3
35x3
35x3
35x3
35x3
35x3
10
10
(~2 min between starts)

Chest Supported Rear Lateral
15x15
15x12
15x9
10x15
(~2 min between starts)

I should be doing abs/core at the end of these workouts, but I lack discipline.

Xellarz
11-29-2012, 10:22 PM
Thursday - November 29, 2012

Hang Clean (w/ Straps)
60x6
100x5
135x3
165x2
185x6 PR
195x4...
195x5 PR

Deadlift
225x4
275x3
315x2
345x1
355x1

Romanian Deadlift (Double Overhand)
225x10

Renegade Row
30x7

Pullups
21

Turns out, I only was "scheduled" to hit 185x5, not 6. But I got 185x0 last week so I had forgotten what I was shooting for. Then I decided to go for 195x5 because I could "make up" for last week's failures...but turns out, I only needed 195x4. So all in all, this workout not only makes up for last week's failure...but is making me consider bumping all future weeks by the rep so I peak up to 235x1 instead of 225x1...we will see.

If I was lifting at a gym, I'd really like to do rack pull or some better assistance for deadlift...but oh well. My weakness on DL is certainly core strength...and then probably middle back.

Pretty satisfied with the 21 pullups at the end of the workout as well.

I'm weighing like 180-190...but I have always weighed like 145-165 in the past.

Xellarz
12-01-2012, 09:52 PM
Saturday - December 1, 2012

Military Press (Power Clean 1st rep)
60x8
100x5
125x2
145x6...
125x5
125x5
125x4...
125x3...
125x2.75...
(~2 min starts for each set of 125)

BW~178... morning

Extremely disappointed with the MP...I am going to have to come up with a new plan because it looks like I was too greedy. I thought my MP would be significantly stronger than my SG BTN Press...

Skipped inverted rows for the 2nd time in as many weeks...it's because I need to add weight now, and I don't like my options for adding it.

Xellarz
12-03-2012, 08:03 PM
Monday - December 3, 2012

Front Squat (Bodybuilder Grip)
60x6
100x6
135x4
165x2
195x1
215x3
170x6
170x6

I need a new plan for squat.

Xellarz
12-05-2012, 08:31 PM
Tuesday - December 4, 2012

Medium-Grip Bench Press
45x10
95x8
135x6
160x4
185x5
185x5
185x5
210x1
135x15...
(~2 min between starts)

Pullup
6 chinup
45x3
45x3
45x3
45x3
45x3 chinup
45x3 chinup
45x2.5...chinup
45x2...
11
6...
5
(~2 min between starts)

Chest Supported Rear Lateral
20x8
20x6
(~2 min between starts)
shoulder was feelin' funny on these, so I called it there.

I REALLY want to be doing neutral-grip pullups...but that's not an option in my basement at the moment.

Xellarz
12-05-2012, 08:33 PM
Wednesday - December 5, 2012

Hang Clean (w/ Straps)
60x6
100x5
135x4
165x2
185x0...
185x1
205x0...
SUCK

Deadlift
225x4
275x2
QUIT

So frustrated with my lifting tonight. I'm wondering if my front squats on Mondays or my pullups on Tuesdays are interfering with my cleans. I'm going to try to move things around and see if that remedies the problem.

Xellarz
12-12-2012, 08:40 PM
Wednesday - December 12, 2012

Hang Clean (w/ Straps)
60x6
100x5
135x4
165x2
185x1
205x0...
WHAT THE HELL?!

Medium-Grip Bench Press
45x10
95x8
135x6
165x3
165x2 oops forgot to add weight
195x5
195x5
135x17
(~2 min between starts)

WHY has my hang clean sucked so much lately?! Other than the one lone week of PRs, I've sucked.

I'm going to try ONE more time...and if I don't get 205x4...or atleast 3...I will move on to snatch. Even if I get 205x2...I'm moving to snatch. I'm also going to do a ton of "heavy" warmups...unless anyone has another suggestion/explanation.