PDA

View Full Version : crt1530's Journal



crt1530
07-14-2007, 06:49 PM
Personal Stats
Age: 25
Height: 5'8"
Weight: 198
Bodyfat: 12%

Goal
Continue to increase strength while getting bodyfat back down to <=8%.

Starting Max Lifts
Bench Press: 251 (Touch and go)
Squat: 421
Deadlift: 501
No wraps, suit, shirt or belt.

Current Max Lifts*
Bench Press: 240 (Paused)
Squat: 440
Deadlift: 531
No wraps, suit, shirt or belt.
*As of 08/18/07

Bako Lifter
07-14-2007, 06:53 PM
Welcome to the boards... and journal land. Good luck with your goals, that's an impressive deadlift. Did you just come here from another forum or something?

Oh ya... :spam:

crt1530
07-14-2007, 07:52 PM
Welcome to the boards... and journal land. Good luck with your goals, that's an impressive deadlift. Did you just come here from another forum or something?

Oh ya... :spam:
I post on AnandTech and T-Nation. I'm doing this journal as part of a contest.

Today's workout:

ME Lower

Squat
45x10
135x5
225x5
315x1
405x1
445x0 (Gave up and dumped before I hit the hole)
415x1
420x1

Good Mornings
225x5
225x5

Hanging Leg Raise (Laces touching bar)
18,14,11

Back Hyperextension
18,14,11

Single Leg Calf Raise
18,18,18

My wrists cannot handle good mornings. The weight felt incredibly light, but years of squating with a high bar/olympic style has left me completely inable to get the bar into a low power placement.

Links to good squat attempts over 400 from today (406,416,421)
S4LUXCO7RpI
bZYeZsaisrQ
p2hc-H-KjyQ

Bako Lifter
07-14-2007, 08:55 PM
What's the contest?

crt1530
07-14-2007, 09:06 PM
What's the contest?
Just a general "get in shape" contest on the AnandTech forums. I figure once I do my first powerlifting meet here on August 18th, participating in the contest will help me stay motivated to actually get below 8% bodyfat.

Chris Rodgers
07-14-2007, 09:33 PM
It's not often you see powerlifting and 8% bodyfat in the same sentence. Good luck with it and welcome aboard. Now make a few meaningless posts so you can post your videos. ;)

crt1530
07-15-2007, 08:39 AM
It's not often you see powerlifting and 8% bodyfat in the same sentence. Good luck with it and welcome aboard. Now make a few meaningless posts so you can post your videos. ;)
I'm pretty serious when it comes to training, but I'm not quite sure how serious I am about competing in powerlifting. I care more about my pullup/chinning strength than I do about my bench (powerlifting heresy). I'd just like to get as strong as I can and maintain a fairly low bodyfat level (for vanity's sake). Plus, I think it'd be fun to be obese (197+ at 5'8") with single digit bodyfat.

crt1530
07-15-2007, 10:15 AM
10th post! 7/14/07 training post updated with the vids.

Chris Rodgers
07-15-2007, 08:45 PM
Squats looked strong!

crt1530
07-16-2007, 01:49 PM
ME Upper

Bench Press
45x10
95x5
115x4
135x3
155x2
185x1
205x1
226x1
251x1
236x1

Pendlay Row
135x5
216x5x5

Dips
BWx5
BW+115x5x5

Chins
8,8,6,6,6

crt1530
07-17-2007, 11:08 PM
Outdoor soccer game tonight.

crt1530
07-18-2007, 09:19 PM
DE Lower

12" Box Squat
45x10
135x5
225x5
275x10x2

Speed Pulls (Conv. Deadlift)
350x10x1

I had just started on my accessory work (calves, abs, lower back) when the group exercise class walked by and challenged me to hill sprints. The trainer who runs the class is quite full of himself, so I went out and beat him easily. I would not recommend running downhill in Chuck Taylors.

I'm going to sleep well tonight. I stayed up WAY too late watching the live feed of the World Series of Poker Main Event final table.

Bako Lifter
07-18-2007, 09:24 PM
Wow, you're using both my maxes for speed. Haha, that's impressive.

Downhill in Chucks? Lol, doesn't sound like a good idea.

crt1530
07-18-2007, 09:31 PM
Wow, you're using both my maxes for speed. Haha, that's impressive.

Downhill in Chucks? Lol, doesn't sound like a good idea.
Downhill in general is a bad idea. Downhill in Chucks is even worse. I'm not sure what made the trainer think that sprinting up AND down the hill was a good idea. I figured after four rounds of domination, my point was made. No need to destroy my feet and knees just to humiliate the trainer.

crt1530
07-20-2007, 08:08 PM
DE Upper

Bench Press
45x10
95x10
150x8x3
175x2x5

Chin-ups
BWx12,9,7,7,6

Dumbbell Bench Press
90s x5,5,4,3,3

Pull-ups
BWx7,7,6,5,5

Standing Press
115x5,5,4,3,4

crt1530
07-21-2007, 07:25 PM
ME Lower

12" Box Squat
45x10
135x5
225x5
315x1
365x1
385x1
415x0
415x0 I was pissed.
Got rid of the box.
225x20

Deadlift
225x5
315x2
365x1
405x1
455x5x1

Single Leg Calf Raise
20,18,18

Weighted Crunches
30x10,10,10

Back Extension
10,10,10

Not too pleased with the results today.I'm really not sure what happened with the squat workout. I tried to punish myself with the 20 rep set, but it wasn't heavy enough, so I decided to make something of the workout with some ~90% deadlift singles. This was my first time using the weighted crunch bench. My hands were hurting a bit from the deadlifting, so I did the crunches instead of hanging leg raises. I'll add more weight next time.

crt1530
07-23-2007, 10:01 PM
ME Upper

Bench Press
45x10
95x5
135x3
155x1
185x1
205x1
225x1
255x0
225x2
225x1

Pendlay Row
135x5
220x5x5

Dips
BWx5
BW+117.5x5,5,4,2,2

Chin ups
BWx10,8,6,6,6

Dips
BWx5x11

Was not feeling too strong today. Might have been slightly fatigued from 4+ hours at the shooting range yesterday. Added the bodyweight dips at the end for a bit of punishment for the lackluster bench and dip performances. I need to try something different with the bench press. Maybe a 3x3 or 5x5 for max effort day. Or maybe I'll start subbing presses every other week. The form on the rows wasn't good. Going too heavy on these probably hurt my dipping performance. I'm going to go ahead and pin the weight on them to my bench weight. So I'll keep them at 205 for 5x5 until my bench press starts going up. Chins are progressing well enough. I'll start adding weight back on to them as soon as I can consistently do five sets of ten or more.

crt1530
07-24-2007, 10:27 PM
Soccer game today. We tied 1-1. I managed to pick up a red card with a late and hard tackle.

crt1530
07-29-2007, 08:17 PM
Bench Press
45x10
95x5
135x5
185x3
205x5
205x4
205x3

Chin-ups
BWx12,10,7,7,7

Dumbbell Bench Press
85s x6,6,5,4,5

Pull-ups
BWx7,7,7,7,7

Hanging Leg Raise
10,10,10
Back Extension
10,10,10

crt1530
07-29-2007, 08:21 PM
12" Box Squat
45x10
135x5
225x5
275x3
315x5x5

Calf Raise
20,18,17

315 for 5x5 was tougher than I expected.

crt1530
07-30-2007, 11:42 PM
Back on a 5x5

Squat
45x10
135x5
225x5
265x5x5

Bench Press
45x10
95x5
135x5
145x5
155x5
165x5
175x5

Pendlay Row
135x5
145x5
155x5
165x5
175x5

Hanging Leg Raise/Back Extension Superset
11,11,11,11

I've decided that running my own Westside style training schedule isn't working for me right now. 5x5 plug and chug spreadsheets have worked pretty well for me so far and I am going to give it another go. This will be four weeks (five with a light week to rest for my powerlifting meet on August 18th) of 5x5 and five weeks of 3x3.

I've also decided that since I don't really have any intention of wearing a bench shirt at any point in the future, I'm going to start doing all of my bench work with a pause.

crt1530
08-01-2007, 09:37 PM
Squat
45x10
135x5
245x5x5

Deadlift
225x3
315x5x5

Press
45x10
105x5x5

Chins
BWx5x5

Natetaco
08-01-2007, 09:42 PM
damn bro your strong as ****! nice squat vids, great form and depth.

crt1530
08-03-2007, 07:18 PM
Squat
45x10
135x5
225x5
235x5
255x5
275x5
290x5

Bench Press
45x10
95x5
135x5
160x5x5

Pendlay Row
160x5x5

Dips
BW+45x3x8

Chins
BW+25x8
BWx10
BWx8

Hanging Leg Raise
12,12,10,10

Back Extension
12,12,10,10

ZenMonkey
08-03-2007, 07:58 PM
youve got some nice numbers up there man, youre gonna look huge at 8%

tallbill
08-05-2007, 08:48 PM
Haha, you trash my top lifts. Thats ok, I can catch up since 8% isn't a goal for me :)

crt1530
08-05-2007, 11:42 PM
Haha, you trash my top lifts. Thats ok, I can catch up since 8% isn't a goal for me :)
Those numbers aren't a static target. :)

All I'm doing to lower bodyfat at the moment is lowering the amount of sugar in my workout shakes, cut back the amount of almonds I'm eating each day and am avoiding desserts/diet deviations more than usual.

Here's my current diet:

Breakfast
1 cup of oats (300)
1 cup of mixed frozen berries (70)
2 scoops ON Whey (240)
2 cups water

Mid Day Meals
3 chicken sandwiches on high fiber wheat bread (330 each)
15 fish oil capsules (10 each)
100g of almonds (565)
1 Fuji apple (100)

Dinner
Either another sandwich and five more fish oil pills or something else if I'm eating with others.

Bedtime
2 scoops ON Whey (240)
5 fish oil capsules (50)

Each meal involves at least 16oz of water. I make two workout shakes when I go to the gym. Each is one scoop of whey protein and 40g of sugar (maltodextrin and dextrose 50/50) and one has 5g of creatine. I put 5g of creatine in my morning shake on days that I don't lift.

So, about 3100 calories and 325g of protein on non gym days and 3660 and 375g of protein on lifting days. For around six months, I was eating about 3380 calories on baseline days and 4100 calories on lifting days. I gained close to 30 pounds in the last year.

I'm fairly content with my diet at the moment. I'm not sure whether I want to gain much more weight. The only things I do know are that I want to get stronger and I'd like to have a slightly lower bodyfat percentage. Any comments or critiques are welcome.

crt1530
08-06-2007, 09:57 PM
Squat
45x10
135x5
225x5
300x5x5

Bench Press
45x10
95x5
145x5
155x5
170x5
180x5
190x5

Pendlay Row
145x5
155x5
170x5
180x5
190x5

Weighted Decline Situp
BW+25x10,9,6,6

Weighted Back Extension
BW+25x10,10

crt1530
08-08-2007, 08:26 PM
Squat
45x10
135x5
225x5
265x5x5

Deadlift
135x5
225x5
350x5x5

Press
45x10
95x5
120x5x5

Chin Up
BWx5
BW+25x5x5

Weighted Decline Situps
BW+25x10,8,6

Pretty good amount of volume compared to what I'm used to. I'm definitely going to have to start lengthening my 3 minute set intervals before the 5x5's switch over to 3x3's.

crt1530
08-11-2007, 06:22 PM
Squat
45x10
135x5
225x5
245x5
265x5
285x5
305x5
325x5

Bench Press
45x10
95x5
135x5
180x5x5

Pendlay Row
135x5
180x5x5

Dip
BWx5
BW+50x3x8

Chin Up
BWx10,9,7

I'm going to take the next week off. I'm not sure if I'll be able to completely avoid the gym, but anything I lift is going to be really light with focus on form. I want to be fully recovered for my first powerlifting competition next Saturday.

KevinStarke
08-11-2007, 06:26 PM
Workouts are lookin awesome man keep it up.

crt1530
08-18-2007, 11:22 PM
Had my first powerlifting meet ever today. I lifted raw (no belt or wraps either) and weighed in at 194.

Squat
405-Good
415-Good
440-Good

Bench Press
225-Good
240-Good
255-No lift

Deadlift
466-Good
506-Good
531-Good

A 19lb PR in the squat and a 30lb PR on the deadlift. One guy told me I was below IPF depth on the 440 squat attempt. A trainer from my gym took video of my lifts. I'll be sure to post them as soon as I get my hands on them. Per usual, my bench sucked. The time I hit 251 in the gym was a touch and go. I guess I need to make that my new "favorite" lift and focus a little harder. In the end, I was generally pleased and now have some new marks to use for programs going forward.

crt1530
08-20-2007, 08:46 PM
Squat
45x10
135x5
185x5
225x5
275x5
315x5
365x5

Bench Press (Paused)
45x10
100x5
125x5
150x5
175x5
200x4 UGH

Pendlay Row
100x5
125x5
150x5
175x5
200x5

Back Extension
25x12
25x12

Hanging Leg Raise
12,12,12,10

Not fully recovered from the meet on Saturday. I may take everything down by 5% and do a little extra deload. I didn't attempt the fifth rep on the last bench set because I knew I wasn't going to get it with a pause. I did a single about 30 seconds later.

crt1530
08-22-2007, 05:54 PM
Squat
45x10
135x5
175x5
215x5
260x5
260x5

Standing Press
45x10
80x5
95x5
110x5
125x5

Deadlift
260x5
310x5
365x5
415x4

Chin-up
BWx5
BW+10x5
BW+25x5
BW+35x5
BW+45x5

Weighted Decline Sit-up
25x10
25x9
25x8

I felt really weak today. I dropped everything by 5% as I planned and I still missed the fifth rep on the top deadlift set.

crt1530
08-24-2007, 11:15 PM
DE/RE Upper

Bench Press
45x10
95x5
135x5
145x8x3
170x2x5

Chin-up
BWx11,10,7

Dumbbell Bench Press
80x8,7,5

Pull-up
BWx8,5,5

Dip
BWx15,13,11

crt1530
08-28-2007, 03:19 PM
DE/RE Upper

Bench Press
45x10
65x5
95x5
135x5
145x8x3
170x2x5

Standing Press
45x3
65x3
95x3
115x3
135x3
155x1

Dumbbell Bench Press
70x10,9,7

Dumbbell Row
50x10,10,10

Dip
BWx4x12

I, indecisive as ever, am going to commit to a Westside style 4 day per week template for the next twelve weeks. First of all, soccer is starting back up on September 9th. I do not think I'd be able to handle soccer AND squatting three times per week and deadlifting once per week. Also, I really do not like multiple rep deadlift sets. It gets me in the habit of using bad form (particularly since my gym has damned Iron Grip plates) and really seems to drain me. I am certain that my ability to deadlift is a direct result of my history of always having squatted no matter what type of training schedule I was running and focusing on grip strength on the side. That being said, I plan on limiting my deadlifting to single speed reps on DE lower days and the occasional (every month or so) max effort session.

I am also thinking about switching the DE/speed bench work to RE/5x5. My bench is woefully lagging when compared to my squat and deadlift. I have to believe that I am MUCH further from my potential on the bench than on squat or deadlift. That being the case, I think I might be better off getting more volume on bench. Thoughts/input welcome.

crt1530
08-29-2007, 01:06 AM
ME Lower

12" Box Squat
45x5
135x5
185x5
225x5
275x5
315x5
365x3
365x3
325x5

Leg Curl
70x12
70x12
70x12

Pistol Squat
BWx10/10
BWx10/10
BWx10/10

45 Degree Back Extension
25x10
25x10
25x10

Hanging Leg Raise
BWx12
BWx12
BWx12

crt1530
08-30-2007, 10:48 PM
ME Upper

Bench Press
45x10
65x5
95x5
95x5
120x5
145x5
170x5
195x5
200x4

Chin-up
BWx16
BWx8
BWx8
BWx8
BWx8
BWx8

3 Way Shoulder Raises Superset
10x12
10x12
10x12

Dip
BWx12
BWx12
BWx12

Received a good indication of just how weak I am today. EliteFTS had a sale on their training manuals ($1.00 per manual), so I bought all of them. I've just started following their "Beginner Training Manual" routine. Today, I was supposed to do 20 reps on the shoulder superset with 10lb dumbbells. I did 20 front raises and quickly realized that there was no way in hell I was getting 20 reps on the side raises. I decided to cut down to 12. Even 12 was too much. I had to pause multiple times on the side and rear raises. I'm really not strong or experienced enough to be messing with DE on bench, and I'll probably drop the speed squats as well. I'm going to sub 5x5 for DE bench and squat and keep ME days the same.

crt1530
08-31-2007, 10:11 PM
DE/RE Lower

Squat
45x10
95x5
135x5
185x5
225x5
275x5
335x5x5

Deadlift
225x3
335x10x1

45 Degree Back Extension
BWx3x10

Side Bend w/ Dumbbell
45x3x10/10

Decline Weighted Sit-Up
25x3x10

I haven't really done much 5x5 work with sets across, so I picked a relatively light weight (it was still a 20lb 5x5 PR) for the squats. I think I'll try adding 5lbs per week on these until I get stuck and then switch to an 8x3. The 335 seemed like a good number to stick with for the speed pulls as that's about ~63% of my current max. I think I'll keep the weight on the speed pulls pegged to the current 5x5 squat weight.

crt1530
09-02-2007, 07:35 PM
RE Upper

Bench Press
45x5
65x5
95x5
115x5
135x5
165x5x5

Standing Press
45x3
65x3
95x3
110x3
125x3
140x3

Dumbbell Bench Press
65x4x10

Pendlay Row
165x5x5

Dip
BWx4x12

Rushed it a little today as I was brushing up against the gym's closing time. I started well below my estimated 5x5 max and am hoping to bump it up 5lbs per week for several weeks before I switch it to 8x3.

crt1530
09-04-2007, 10:10 PM
ME Lower

Squat
45x10
95x5
135x5
185x5
225x5
275x5
315x5
365x5

Prone Leg Curl
70x12,12,9

Pistol Squat
BWx4x10/10

45 Degree Back Extension
BWx4x12

Hanging Leg Raise
BWx12,12,12,10

crt1530
09-06-2007, 09:22 PM
ME Upper

Bench Press
45x5
70x5
95x5
120x5
145x5
170x5
200x5

Chin-up
BWx6x8

3 Way Shoulder Raises Superset
10/10/10
10/10/10
10/10/10

Dip
BWx4x13

The top set on the bench press was ugly. The last rep was paused, but took several seconds. I'm only going to try for +2lbs next week. The shoulder raise superset was much better this week. No big pauses and much less jerking.

crt1530
09-07-2007, 06:24 PM
DE/RE Lower

Squat
45x5
95x5
135x5
185x5
225x5
275x5
340x5x5

Deadlift
225x3
340x10x1

45 Degree Back Extension
BWx4x12

Weighted Decline Sit-up
25x3x10
25x8

crt1530
09-10-2007, 07:24 PM
RE Upper

Bench Press
45x5
70x5
95x5
120x5
145x5
175x5x5

Standing Press
45x3
95x3
115x3
130x3
145x3

Dumbbell Bench Press
65x5x10

Barbell Row
135x5
175x5x5

Dip
BWx2x15
BWx14
BWx13

Jumped the bench press and row by 10 lbs instead of 5.

crt1530
09-11-2007, 12:35 PM
Had the first game of my new soccer season on Sunday (09/09/07). I scored one goal and we tied 2-2. My adductors and hamstrings are sore today (09/11/07).

crt1530
09-11-2007, 10:59 PM
ME Lower

Squat
45x5
95x5
135x5
185x5
225x5
275x5
315x5
370x5

Prone Leg Curl
70x3x12

Pistol Squat
BWx4x10/10

45 Degree Back Extension
BWx5x10

Hanging Leg Raise
BWx5x10

I'm going to switch to lunges or some other single leg exercise. The pistols are aggravating a recent ankle injury.

crt1530
09-13-2007, 09:59 PM
ME Upper

Bench Press
45x5
70x5
95x5
120x5
145x5
170x5
205x5 (last rep touch-and-go)

Chin-up
BWx7x8

3 Way Shoulder Raise Superset
10x3x11

Dip
BWx3x15
BWx2x14

Stay at 11 reps on the 3 way shoulders.

crt1530
09-14-2007, 05:53 PM
Finally got a copy of the video from my powerlifting meet on August 18th.

Any critiques or suggestions on form would be appreciated.
0d_xNSIZ2_k
406,416,441
225,240,(255)
466,506,531

crt1530
09-14-2007, 10:25 PM
DE/RE Lower

Squat
45x5
95x5
135x5
185x5
225x5
275x5
345x5x5

Deadlift
225x3
345x10x1

45 Degree Back Extension
BWx4x12

Dumbbell Side Bends
45x3x10/10

Weighted Decline Sit-up
BW+25x4x10

crt1530
09-16-2007, 03:47 PM
We won our soccer game 6-1. I scored two goals and had one assist.

crt1530
09-17-2007, 08:17 PM
RE Upper

Bench Press
45x5
70x5
95x5
120x5
145x5
180x5x5

Standing Press
45x3
95x3
115x3
130x3
150x3

Dumbbell Bench Press
70x4x8

Pendlay Row
135x5
180x5x5

Dip
BWx4x15

crt1530
09-18-2007, 10:06 PM
ME Lower

Squat
45x5
95x5
135x5
185x5
225x5
275x5
315x5
375x5

Deadlift
225x3
275x1
315x1
365x1
405x1
480x3x1

Hanging Leg Raise
BWx4x12

Good session today. Hamstrings and adductors were not sore from my soccer game like last week. It's been nearly a month since my first powerlifting meet and I hadn't done any heavy (90%+) deadlift reps since then. I am liking the 5x5 and 5RM squatting I'm doing, but I think it may be a good idea to get some more deadlifting in the mix. I'm already doing the speed pulls every DE/RE Lower day. I'm going to gauge my recovery and will see about adding the heavy pulls on a weekly or biweekly basis.

crt1530
09-20-2007, 10:21 PM
Bench Press
45x5
70x5
95x5
120x5
145x3
170x3
195x3
220x2
210x3

Chin-up
BWx5x9

3 Way Dumbbell Shoulder Raise Superset
10x3x12

Dip
BW+10x3x15

Needed some breaks in the shoulder raise supersets.

crt1530
09-21-2007, 09:26 PM
Squat
45x5
95x5
135x5
185x5
225x5
275x5
350x5x5

Deadlift
225x3
350x10x1

45 Degree Back Extension
BWx4x15

Decline Situp
BW+25x3x11
BW+25x9

The 350 for 5x5 felt heavy today. I was a little tired going into today's session after having less than ideal sleep the past two nights. Also, I'm running low on whey and have been conserving until my next shipment arrives next Tuesday, so no pre or post workout shakes.

tallbill
09-23-2007, 11:55 AM
Ouch on no protein. I just ordered 4 tubs to the states for when I get home.

crt1530
09-23-2007, 03:42 PM
Ouch on no protein. I just ordered 4 tubs to the states for when I get home.
I get an F on supply chain management.

Soccer game today was a 0-0 tie. I freaking hate scoreless ties.

crt1530
09-25-2007, 12:41 AM
Bench Press
45x5
70x5
95x5
120x5
145x5
185x5x5

Standing Press
45x3
95x3
115x3
135x3
155x2

Dumbbell Bench Press
70x2x10
70x9

Pendlay Row
135x5
185x5x5

Dip
BW+10x2x15
BW+10x12
BW+10x11

crt1530
09-25-2007, 10:00 PM
Squat
45x5
95x5
135x5
185x5
225x5
275x5
315x5
380x5

Deadlift
225x1
275x1
315x1
365x1
405x1
485x3x1

Hanging Leg Raise
BWx4x13

I am a little sore/stiff from the soccer game on Sunday. We didn't have very many subs and I stayed in just about the whole game since it was so close (we tied 0-0).

crt1530
09-27-2007, 09:23 PM
Bench Press
45x5
70x5
95x5
120x5
145x3
170x3
195x3
215x3 5lb PR

Chin-up
BWx6x9

3 Way Shoulder Raise Superset
10x3x12

Dip
BW+15x2x15
BW+15x13

The third set of the shoulder superset required some pauses. Just for kicks, I'm going to start notating when I hit PRs.

crt1530
09-28-2007, 07:29 PM
Squat
45x5
95x5
135x5
185x5
225x5
275x5
355x5x5 5lb PR

Deadlift
225x1
315x1
355x10x1

45 Degree Back Extension
BW+10x4x12

Decline Sit-up
BW+25x3x11
BW+25x10

crt1530
10-01-2007, 07:03 PM
Bench Press
45x5
70x5
95x5
120x5
145x5
190x5x5 5lb PR

Pendlay Row
95x5
135x5
190x5x5 5lb PR

Dumbbell Bench Press
70x4x10

Dip
BW+10x3x15

The bench press felt really easy today. Much easier than last week.

crt1530
10-02-2007, 09:36 PM
Squat
45x5
95x5
135x5
185x5
225x5
275x5
315x5
385x5 5lb PR

Deadlift
225x1
275x1
315x1
365x1
405x1
455x1

Decline Sit-up
BW+25x3x11
BW+25x10

45 Degree Back Extension
BW+25x3x11

Ugh. I was playing with my Blobette (a loadable York Blob replica) the other day at home and I forgot to put my chalk back in my gym bag. With no chalk and already having set the squat PR, 455 felt much heavier than it should have, so I decided to make a tactical retreat.

TJ2389
10-02-2007, 09:40 PM
Nice squat Pr and strong dead lifts

crt1530
10-05-2007, 12:18 AM
Bench Press
45x5
70x5
95x5
120x5
145x3
170x3
195x3
220x2
205x4
185x7

Chin-up
BWx7x9

3 Way Shoulder Raise Superset
10x3x12

Dip
BW+10x4x15

crt1530
10-05-2007, 11:12 PM
Squat
45x5
95x5
135x5
185x5
225x5
275x5
360x5x5 5lb PR

Deadlift
225x3
360x10x1

45 Degree Back Extension
BW+25x4x12

Hanging Leg Raise
BWx4x12

Pretty pleased with this session. There were only four other members in the gym this evening. The owner made a comment about my speed pulls being too loud. I chose to ignore him.

crt1530
10-07-2007, 03:28 PM
We won our soccer game 3-0. I scored one. I faked one guy out so well he blew out his knee when he tried to cut back with me. HUGE pop.

crt1530
10-08-2007, 10:54 PM
Bench Press
45x5
70x5
95x5
120x5
145x5
195x5
195x5
195x4
195x3
195x3
195x3
195x3

Pendlay Row
145x5
195x5x5

Dumbbell Bench Press
70x4x10
70x9

Dip
BWx20

5x5 wasn't going to happen on the paused bench press. I could've switched up to touch and go and muscled it out, but I decided to drop to triples. I'm going to try a few weeks of 8x3.

crt1530
10-09-2007, 10:33 PM
Squat
45x5
95x5
135x5
185x5
225x5
275x5
315x5
390x5 5lb PR

Prone Leg Curl
70x4x12 PR

Hanging Leg Raise
BWx4x13 PR

Quite pleased with this session. The squat was not only a 5lb PR, but that was the heaviest weight I have ever used for a multi-rep set

crt1530
10-11-2007, 10:22 PM
Bench Press
45x5
70x5
95x5
120x5
145x3
170x2
195x1
220x1
230x1
225x1
135x15 PR

Chin-up
BWx4x10 PR
BWx8

3 Way Shoulder Raise Superset
10x3x12

Dip
BW+10x5x15 PR

crt1530
10-12-2007, 10:17 PM
Squat
45x5
95x5
135x5
185x5
225x5
275x5
365x5x5 5lb PR

Deadlift
225x1
365x10x1

45 Degree Back Extension
BW+25x2x12

Decline Sit-up
BW+25x4x11 PR
BW+25x10

Today was a bit of a battle. I missed a meal today and was feeling a bit tired. I gave myself an extra minute of rest before the fifth squat set (usually 3 minutes between non-ME work sets). I also gave myself a pass on the back extensions (should've been 4 sets). Despite these cracks in my determination, I'm going to call this session a win. Any training session with two PRs can't be THAT bad.

crt1530
10-14-2007, 04:13 PM
Ugh. We lost our soccer game today when the other team scored RIGHT at the end of the game. We were tied 1-1 and I'm pretty sure the ref's timer had already expired but he let the game go on. I scored our goal. Four more games and the season is over. Then no soccer for at least 5+ months. I'm looking forward to it. I'm thinking about doing the 16 week Sheiko cycle Eric Talmant has posted over one EliteFTS.

crt1530
10-15-2007, 10:30 PM
Bench Press
45x5
70x5
95x5
120x5
145x3
170x3
200x8x3 PR

Chin-up
BWx5
BW+45x5x5

Dumbbell Bench Press
70x5x10 PR

Dip
BWx18

crt1530
10-18-2007, 10:52 PM
Bench Press
45x5
70x5
95x5
120x5
145x3
170x3
195x3
220x3 5lb PR
205x3
205x3

Chin-up
BWx5x10 PR

Dip
BW+25x5x10 PR

I skipped a leg day on Tuesday. Soccer is really putting a crimp on my leg training. I took a three hour nap that afternoon and ran out of time to get a decent training session in. On the positive side, my legs feel completely fresh for the first time in a few months and I set a some PRs today.

crt1530
10-19-2007, 05:49 PM
Squat
45x5
95x5
135x5
185x5
225x5
275x5
370x5x5 5lb PR

Deadlift
370x10x1

45 Degree Back Extension
BW+25x4x12

Decline Sit-up
BW+25x4x11
BW+25x10

Next week I'm going to switch up from 5x5 to 8x3. I might be able to squeeze another few weeks of progress on 5x5, but the rest intervals are starting to push the acceptable boundaries (4+ minutes on the last couple sets). I'll leave it at 370 for a while and have some easy PRs when I come back to 5x5. I was not pleased with my total inability (hit a freaking wall) to complete the last rep on my weighted decline sit-ups. I'm going to bump the weight up to 35lbs for a few weeks.

crt1530
10-21-2007, 04:46 PM
Picked up a red card (complete crap) in my game today. I'd already assisted on the winning goal and there were only a few minutes left. I'm going to pack it in for the season. I start Sheiko this week!

crt1530
10-23-2007, 12:13 AM
Slight change in format: weight/reps/sets

Sheiko #29 Week 1 Day 1

Bench Press
125x5x1
150x4x2
175x3x2
185x3x5

Squat
225x5x1
270x5x2
315x5x5

Bench Press
125x5x1
150x5x1
175x4x4

Chin-up and Dumbbell Bench Press Superset
BWx10x5
60x10x5

Good Morning
135x5x5

My first Sheiko training session. I liked it. I tried to keep the pace up and got a pretty good sweat going. Took approximately 90 minutes. I might switch the good mornings out for something else. Maybe a 5x5 sit-up/back extension superset?

crt1530
10-24-2007, 10:46 PM
Sheiko #29 Week 1 Day 2

Deadlift
270x3x1
325x3x1
380x3x2
405x3x4

Standing Press
115x6x4

Dip
BW+45x5x5

Deadlift Off Boxes
300x4x1
350x4x1
405x4x2
460x3x4

Lunge
135x5/5x5

Decline Sit-up
BW+25x14x1
BW+25x10x2

The boxes for the second round of deadlifts had the bar about three inches below my knees. I'm not sure I've ever done this much deadlift volume. It hasn't seemed like an issue since my pull goes up right along with my squat max in a 6:5 dead:squat ratio. I found an issue. I've never shied away from grip work. I have all the Captain of Crush grippers and I am currently working on lifting the York Blob. I never use straps for anything. Oh my god did my hands hurt at the end of the rack pulls/deads off boxes. I have some IronMind lifting straps in my bag that I've never used and I was VERY close to breaking down and busting them out.

crt1530
10-26-2007, 08:33 PM
Sheiko #29 Week 1 Day 3

Bench Press
125x5x1
150x5x1
175x4x1
185x3x2
195x2x2
185x3x2
175x4x1
150x6x1
125x8x1

Chin-up and Dumbbell Bench Press Superset
BWx10x5
60x10x5

Squat
225x5x1
270x4x1
315x3x2
340x3x5

Good Morning
135x5x5

Lower back was a little sore from the deadlifting on Wednesday. It wasn't noticable by the time I started the work sets for the squat. Aside from the chin-up/dumbbell bench superset (the program calls for chest flies), nothing too difficult/taxing.

crt1530
10-29-2007, 05:54 PM
Sheiko #29 Week 2 Day 1

Squat
225x5x1
270x4x1
315x2x2
360x2x5

Bench Press
125x5x1
150x4x1
175x2x2
195x3x5

Chin-up and Dumbbell Bench Press Superset
BWx10x5
60x10x5

Front Squat
205x3x2
250x3x2
270x2x4

Decline Sit-up and Push-up Superset
BW+35x8,7,6,5,5
BWx10x5

crt1530
10-31-2007, 10:20 PM
Sheiko #29 Week 2 Day 2

Deadlift to Knees
270x3x1
325x3x1
380x3x2
405x2x4

Bench Press
125x6x1
150x6x2
160x6x4

Dumbbell Bench Press
60x10x5

Deadlift from Boxes (7")
300x4x1
350x4x1
405x4x2
435x4x4

Lunges
135x5x5

I need to start doing a little more maintenace on my hands. I tore a callus on my right pinkie on the second to last deadlift set. Fortunately, the gym had a set of fingernail clippers so I could snip off the skin flap and continue. Unlike last week, I decided not to turn the "deadlift to knees" into full deadlifts. I think doing full deadlifts where the partials are prescribed will only lead to overtraining my lower back.

crt1530
11-02-2007, 11:50 PM
Sheiko #29 Week 2 Day 3

Squat
225x5x1
270x4x1
315x3x2
360x2x5

Bench Press
125x5x1
150x4x1
175x3x2
195x2x2
185x3x1
160x5x1
135x7x1

Chin-up and Dumbbell Bench Press Superset
BWx10x5
60x10x5

Squat
225x5x1
270x5x2
315x4x4

Decline Sit-up
BW+35x6x5

Bench press, per usual, felt light. I'm thinking about bumping up the number the percentages are based on by 5lbs. Aside from the supersets, all sets were done at three minute intervals. I gave myself 4-5 minutes on the supersets.

crt1530
11-06-2007, 07:28 AM
On Sunday, I participated in an "Urban Adventure Race" in downtown Portland (think of a small scale "Amazing Race"). Very fun. Unfortunately, my body wasn't physically prepared for 9 miles of walking. My cardiovascular conditioning was fine, but my muscles aren't trained for the constant repetitive motion at the moment. I managed to pick up a few blisters and some chafed thighs. The only real problem was I managed to strain something around the back of my knee. I don't think it's serious (i.e. doctor visit worthy), but I decided to avoid training yesterday. I'll give it until this evening and then decide whether it gets more rest or not. Either way, I'm going to the gym, but I may end up holding off on squatting and deadlifting for a week. I suppose it's not that big of a deal considering that my bench press is by far my weakest lift.

crt1530
11-06-2007, 11:26 PM
Sheiko #29 Week 3 Day 1

Squat
250x5x1
295x4x1
340x3x2
385x2x4

Bench Press
125x5x1
150x4x1
175x3x2
200x3x6

Dumbbell Bench Press
60x10x5

Squat
225x3x1
270x3x1
315x3x1
360x3x4

Despite the fact that my hamstring is strained (from my weekend adventure) and it hurts to walk, it does not hurt to squat with 3-400 pounds on my back. Go figure. I may end up dropping the deadlift from the next training day. I'll see how it feels. I tried wearing my belt for a few squat sets. It almost felt like I was cheating. I dropped a few sets of accessory work (chins, pushups and abs) because I got to the gym a bit late and was pushing against closing time.

crt1530
11-08-2007, 10:46 PM
Sheiko #29 Week 3 Day 2

Deficit Deadlift (2 45lb Plates)
270x3x2
325x3x2
350x3x4

Bench Press
125x5x1
150x4x1
175x3x2
200x2x3
215x2x2
200x3x2

Dumbbell Bench Press
60x10x5

Deadlift off 7" Boxes
325x4x1
380x4x2
435x3x1
435x1x1
485x1x3

Ugh. That 435x1x1 was supposed to be 3x1 and the 485x1x3 was supposed to be 2x3. The knurling on these Ivanko bars at my gym is just brutal. My back and legs were fine for more reps, but my hands were dying. My grip was fine, but the knurling just plain hurt. I'm contemplating taking a file to one of the bars.

On a positive note, I bumped up my bench press max by five pounds on Tuesday and kept it up today and all of the bench sets were smooth sailing.

crt1530
11-10-2007, 05:16 PM
Sheiko #29 Week 3 Day 3

Squat
225x5x1
270x4x1
315x3x2
360x3x6

Bench Press
125x5x1
150x4x1
175x3x2
200x3x7

Pendlay Row and Dumbbell Bench Press Superset
200x5x5
60x10x5

Standing Press
115x4x5

Hanging Leg Raise
BWx12x3
BWx8x2

Good session. I am on pace to bump up my numbers on the squat and bench press after next week. I'm thinking I will drop the deadlift down and work on getting through the Wednesday sessions a bit quicker. I've been doing all of my squatting and benching on three minute intervals, but I tend to end up taking 4-5 minutes per set for deadlift. I think that leaving hanging leg raises and rows out of my program has contributed to my hands not being as tough/strong as they were previously. I'm going to add both back into the rotation.

crt1530
11-12-2007, 11:11 PM
Sheiko #29 Week 4 Day 1

Squat
225x5x1
270x4x1
315x3x2
360x3x5

Bench Press
140x5x1
165x5x1
190x4x5

Chin-up and Dumbbell Bench Press Superset
BWx10x5
60x10x5

Dip
BWx8x5

Front Squat
180x5x2
225x4x2
270x3x3

Hanging Leg Raise
BWx13x3

I may switch to weighted chins for 5x5 next week. There was no way I was going to get a fourth set of 13 on the hanging leg raise, so I decided to call it a day. The bench press and squat sets went fine.

crt1530
11-14-2007, 10:07 PM
Sheiko #29 Week 4 Day 2

Bench Press
125x5x1
150x4x1
175x3x2
200x3x2
215x2x3

Deadlift
260x3x1
310x3x1
360x3x2
415x3x2
440x2x3
415x2x3

Bench Press
125x5x1
150x5x1
175x5x4

Dumbbell Bench Press
60x10x5

I lowered my deadlift max for the percentage calculations by 5%. I got through all of the deadlift sets without breaking from 3 minute intervals. My delicate hands seemed to appreciate the slight reduction in intensity. The bench press sets went well, but I was definitely a bit fatigued by the end of the dumbbell bench press sets. I'm going to bump up all of my maxes by 5lbs for the start of Sheiko #30 next week.

crt1530
11-16-2007, 10:20 PM
Sheiko #29 Week 4 Day 3

Squat
225x5x1
270x4x1
315x3x2
360x3x6

Bench Press
125x6x1
150x5x1
175x4x2
200x3x2
215x2x2
200x3x2
175x4x1
150x6x1
125x8x1

Pendlay Row and Dumbbell Bench Press Superset
205x5x5
60x10x5

Hanging Leg Raise and Cuban Rotation Superset
BWx10x3
45x5x3

This concludes Sheiko #29. No testing or deload. Sheiko #30 starts Monday. The sets will be based on "maxes" of 455/255/520. Thus far I have been doing all of the bench press reps with pauses and have not been wearing a belt for anything.

crt1530
11-19-2007, 10:41 PM
Sheiko #30 Week 1 Day 1

Bench Press
130x5x1
155x4x2
180x3x2
205x3x6

Squat
230x5x1
275x4x1
320x3x2
365x3x5

Bench Press
130x5x1
155x5x1
180x5x5

Chin-up
BW+45x5x5

Squat
250x5x1
295x4x1
340x3x5

Hanging Leg Raise
BWx10x3

Easily the most weight I've ever moved in a training session. Wednesday will be double deadlift and 19 sets of bench press. I'm going to earn my Thanksgiving feast this year.

crt1530
11-21-2007, 09:57 PM
Sheiko #30 Week 1 Day 2

Deadlift
260x4x1
315x4x2
365x3x2
415x3x5

Bench Press
130x5x1
155x5x1
180x4x2
195x3x2
205x2x2
220x1x2
205x2x2
195x3x2
180x4x1
165x6x1
155x8x1
140x10x1
130x12x1

Flies
20x10x5

Rack Pulls
315x5x1
365x4x2
415x3x1

Lunge
140x5x5

Hanging Leg Raise
BWx10x3

I'm done with double deadlift days. My little girl hands cannot handle it. I don't think rack pulls and deadlift to knees are all that helpful to me anyway.

crt1530
11-23-2007, 10:10 PM
Sheiko #30 Week 1 Day 3

Squat
230x5x1
275x4x2
320x3x2
365x3x5

Bench Press
130x5x1
155x4x2
180x3x2
205x2x6

Dip
BWx8x5

Squat
230x5x1
275x5x2
320x4x4

Pendlay Row
205x5x5

Good Morning and Cuban Rotation Superset
140x5x5
45x5x5

Hanging Leg Raise
BWx10x3

I cut rest intervals on just about everything today. Every set except for the squat work sets were on a two minute interval. The squats for 365x3x5 and 320x4x4 were on three minute intervals. The reduced rest periods had me sweating a good amount. I am going to stick to these intervals in the interest of upping my GPP and keeping training session length under two hours (today took 1:45).

crt1530
11-26-2007, 09:50 PM
Sheiko #30 Week 2 Day 1

Squat
230x5x1
275x4x2
320x3x2
365x2x2
410x1x3

Bench Press
130x5x1
155x4x1
180x3x2
205x2x6

Chin-up
BW+45x5x5

Dumbbell Bench Press
60x10x5

Squat
230x5x1
275x4x1
320x3x2
365x2x4

Good Morning and Cuban Rotation Superset
140x5x5
45x6x5

Hanging Leg Raise
BWx10x3

Quite pleased with this session. It had been over three months since I'd had four plates on the bar for squat. The singles felt really easy. Much easier than the last time I had that much weight on the bar and my form is much better as well. I'm going to drop down to BW+25 on the weighted chins. I had to give myself three minutes of rest on the last two sets.

crt1530
11-28-2007, 09:46 PM
Sheiko #30 Week 2 Day 2

Bench Press
130x5x1
155x5x1
180x4x2
195x3x2
205x2x2
195x3x2
180x5x2
155x7x1
130x9x1

Dumbbell Bench Press
55x10x5

Deadlift
275x4x1
330x4x1
385x3x2
440x3x5

Lunge
140x5x5

Hanging Leg Raise
BWx10x3

Dropped the deadlift to knees and bumped my "max" back up to where it should be for the regular deadlift sets. I allowed myself five minute intervals on the deadlift work sets. I also reset my feet and regripped between each rep. This was much easier on my hands.

crt1530
11-30-2007, 10:21 PM
Sheiko #30 Week 2 Day 3

Bench Press
130x5x1
155x4x2
180x3x2
205x2x5

Squat
230x5x1
275x5x2
320x5x5

Bench Press
140x4x1
165x3x1
195x2x5

Dip
BWx8x5

Chin-up
BW+25x5x5

Good Morning and Cuban Rotation Superset
140x6x5
45x6x5

Hanging Leg Raise
BWx10x3

I did every single set on two minute (<2 on a few bench sets) intervals today. The 320x5x5 squats were freaking brutal. I usually would have given myself 3 minute intervals on those sets. It ended up being about 90 seconds of rest where I had the bar off my back. Amazing the difference an extra minute of rest makes.

crt1530
12-03-2007, 09:02 PM
Sheiko #30 Week 3 Day 1

Squat
230x5x1
275x4x2
320x3x2
365x3x5

Bench Press
130x5x1
155x4x1
180x3x2
205x3x5

Squat
230x6x1
275x6x1
295x6x4

Bench Press
140x5x1
165x5x2
195x4x4

Chin-up
BW+25x5x5

Good Morning and Cuban Rotation Superset
140x5x5
45x6x5

Hanging Leg Raise
BWx10x3

I go to a gym where 90+% of the members are 35-60 year olds who just like to be able to tell their friends that they've been working out with a trainer. I don't mind it because I can always get through a complete training session in the power rack without being disturbed.

Today, I show up and there is a 6'1" 170lb high schooler at the power rack. He is attempting to stand on top of a Swiss ball while holding on to the uprights of the rack. I figure he can't possibly go for very long seeing as how he's shaking like a meth addict jonesing for a fix, so I refrain from making a rude comment and sit down to tie my shoes and wait.

No sooner had I finished tying my shoes than the guy decides he is going to try to stand without his hands on the rack uprights. Five seconds later, his feet go flying out in front of him and he is lying flat on his back on the floor. I do my best to contain my glee, but I'm sure he heard my muffled snickering. One of the trainers comes over and asks if he's alright. His words: "Yeah. That's just part of the learning." He gets back up and tries for another 30-45 seconds with his hands firmly grasping the rack. Finally, he gets down and says "you can use the rack." I say "oh, are you done with the learning?" He didn't answer me.

crt1530
12-06-2007, 12:57 AM
Sheiko #30 Week 3 Day 2

Deadlift
275x4x1
330x4x1
385x3x2
440x2
500x1

Bench Press
130x6x1
155x5x1
180x4x2
195x3x2
205x2x2
220x1x2
205x2x2
195x3x2
180x5x1
165x7x1
155x9x1
140x11x1
130x13x1

Dumbbell Bench Press
45x10x5

Lunge
140x5x5

Hanging Leg Raise
BWx10x3

I was feeling fatigued and my back felt tight going into the session today. After the first two reps of 440 on the deadlift, I decided I'd rather play it safe and cut the volume for today. I was supposed to do 440x3x3 and 465x2x3. Instead, I decided to hit an easy ~90% single and move on to the bench. I attribute this deviation from the plan to my inadequate sleep the past few nights. I need to start going to bed earlier. Despite my displeasure, I think I made the right decision. The deadlift is the lift I feel least comfortable grinding out reps on when I'm fatigued.

crt1530
12-07-2007, 09:47 PM
Sheiko #30 Week 3 Day 3

Bench Press
130x5x1
155x4x1
180x3x2
205x3x6

Squat
230x5x1
275x4x1
320x3x2
365x3x2
385x2x3
365x3x3

Bench Press
130x5x1
155x5x2
180x5x5

Pull-up and Dumbbell Bench Press Superset
BWx5x5
45x10x5

Good Morning and Cuban Rotation Superset
140x5x5
45x6x5

Hanging Leg Raise
BWx10x3

I was feeling tired earlier today, but it didn't show during this training session. I switched to pull-ups instead of chin-ups and took off the weight. I made sure that each rep ended with my chest firmly against the bar.

crt1530
12-10-2007, 09:41 PM
Sheiko #30 Week 4 Day 1

Squat
230x5x1
275x4x1
320x3x2
365x3x2
385x2x2
410x1x2

Bench Press
130x5x1
155x4x1
180x3x2
205x3x2
220x2x2
205x3x2

Chin-up
BW+5x5x5

Dip
BWx8x5

Squat
250x4x1
295x4x1
340x3x5

Good Morning and Cuban Rotation Superset
140x5x5
45x6x5

Like last week, the 90% squats went up like nothing. I'll bump up the maxes again at the end of this week.