Thought I'd start a log so I can monitor my progress. I want to get up to a 405 deadlift, 365 squat and ~255 bench.
Deadlift - 340
Squat - 315
Bench - 225
Was going to do front squats after but my right knee and right hip were feeling weird so I didn't want to mess them up
Today was supposed to be back/bi but my upper back was destroyed from deads, so changed it to shoulder/arms - frat boy workout lol.
preacher bb curl
seated bb press
the rack is ******ed, you have to rerack it super low. new gym has idiot designed equipment.
db skull crusher
tricep pushdown with W bar
new routine will be:
sunday - deadlift + back/bi
monday - shoulders or rest day
tuesday - rest
wednesday - squat day or running day (alternating weeks)
thursday - rest
friday - bench & chest
saturday - rest
Last edited by cheeseburgler; 08-30-2010 at 09:35 PM.
legs were too sore to squat so i swapped in my friday workout (bench) since i felt fine in my chest/shoulder/arms.
hey john nice work.....
weight x sets x reps
weight x reps
I prefer my way.
Last edited by cheeseburgler; 09-02-2010 at 05:58 PM.
4pps/10 just worked on speed from a dead stop
225/5 wanted to try new shoes and they suck for squats.
dips / dip machine - some heavy, some light
Calculates to an estimated 241.5lb bench so next time i 1rm i'm going to try ~235.
Deadlift (no straps - used chalk on heavier ones. double OH on all except mixed on 305)
warmup with 135 & 185
DB Row (per side)
Pullups 30 sec rest sets
3 sets of 10 getting progressively heavier
ez curl bar
85/6 dropset 65/6
Last edited by cheeseburgler; 09-06-2010 at 05:16 PM.
210/6 PR - got a story for this one
So I was waiting ~3 minutes to do my 210 set since I wanted to make sure I got it. This dude comes up to me while I'm sitting on bench and it's loaded w/ the 210.
Random dude: "Are you using this bench?"
Random ddue: "How many sets do you have left?"
Me: "Three or so"
Random dude: " Well are you going to work out, or what??? Like...lets do this."
Me: Evil glare, no response and put headphone back in.
Stupid **** walks away after doing a little gesture with his hands like "come on". This got me royally pissed off and I thank him for this, made me rage for my set. I fired 6 for a PR with no spot and could have done more. Then did 210/2x2, but those were easy so I did 215 and was going for 2 and got 4 easily. I'm going to go for 215/6 and then 215/2x3 next week and I think I'll get it easy. Thanks to the little **** for the rage. I ended up seeing him later and he was benching 135 for a few reps and super setting with 25lb DB curls CHEST AND BI's BRO
Anyway, back to log.
Standing OH Press
felt really weak, I need to work on these.
Tri rope pushdown for pump
Last edited by cheeseburgler; 09-08-2010 at 05:18 PM.
nice benching newb
Haven't back squatted in a long time, had been dedicating my legs to deadlift and front squats, so #'s weren't that great. I'm starting a new pre-exhaust routine for legs so I think the volume will help over time even if the #'s don't look that great
Also going to start working on him mobility with this info:
I saw today my school gym has records, the bench is only 315 but the squat was something like 465, I wish I was a fat bastard so I could break both of those...maybe by the time I graduate in 2 years...
Last edited by cheeseburgler; 09-10-2010 at 05:02 PM.
Shoulder felt a little odd when warming up, but not painful so I did it any way.
215/6 -- not going to count this though. I had someone working in with me so I asked them for a spot and told them NOT TO TOUCH IT UNLESS I FAILED. On the 3rd rep I fired it up, on the 4th rep they started touching it with their fingers as it went up, I didn't need help. I told them not to touch it, they touched it on 5th rep and 6th rep too...FML. I will try again next week and ask someone that's not dumb for a spot.
80/8 PR for 2nd set
just did random weight for 25+ reps
single arm rope pulldow, felt like it isolated tri more, going to do it again next time.
nice benching, sucks about the spotter
bar and 95lb squats for warmup
135 dls for warmup
355/1 PR - finally I PR my deadlift, it sucks. but i see this skyrocketing shortly...I think I just need to rip harder off the floor.
everyone was staring at me after the lift, and someone said "damn ur hella strong". i was like "LOLWUT?" i is so weak...if only they knew tons of people have 500+ deadlifts.
205/8 PR for 205. was trying a new gym so wasnt sure if i could do 215/6, will try next time.
horrible squatting today, i haven't back squatted in a long time though and i maxed dead on wednesday, so might explain it...
215/7 almost had 8 but needed spot - PR
215/2x2 (no spotter so didnt want to fail)
going to get 220/6 next time and then hoepfully soon 225/6 which will be nuts, i feel like i got 225x1 not that long ago.
85/6 i forget
just trying to force myself to try heavier weight
kb skull crusher
tricep rope pull down 1 arm at a time
Last edited by cheeseburgler; 09-22-2010 at 10:10 PM.
nice job juan!
tried a new routine today for back...it's kind of a BB hypertrophy kind of deal
SS front raise 15/10x3
DB row - no straps
3 sets, dont know, just mediumx2 heavy x1
Upright row with rope on machine
3 sets of 10 medium weight, will try DB or BB next time
pretty tiring but not sure if it will help growth...we'll see.
was just working on DL form today, nothing is a max really.
225/1x5 (5 sets of single)
275/5x2 (2 sets of 5)
then the gym closed...at 3 pm...wtf? didn't see that one coming, so just did calf raises and back hypers to practice activating glutes and then good mornings with just the bar to try to learn them.
could have had it easier/maybe 7 if my spotter didnt have down syndrome yet again. i'm going to start benching at 24 hour fitness I guess where I can pick out someone who's actually strong/smart for a spot. on rep 1 they had their hands ready to grab the bar down at my chest....ugh...so annoying. anyway, still got it, not sure if i can get 225/6 though, i'll have to be pretty recovered for that, maybe on friday or saturday, we'll see.
tried to do bb shoulder press in the rack but after rep #1 i realized i smashed the bar into a dangling light overhead...i don't know who designed this gym it's ret@rded, another reason to lift at 24.
Last edited by cheeseburgler; 09-27-2010 at 04:43 PM.
better squats than last time but still not what they used to be (275x7 is PR), getting there though, probably 2-3 more workouts.
warmup 95 & 135
265/4 (with belt)
then did bench w/ bar and 10lb DB flys to get some active recovery/stretching in
Last edited by cheeseburgler; 09-29-2010 at 07:10 PM.
failure bench day, left pec crampd on first set and then left hamstring cramped on second, by then i was too tired to do more
215/4 failed on 5
I'm going to rest a week or so on bench because my shoulder feels bad now and then try 220/6
Tried conventional deads again now that I believe I have the hip mobility to do so without rounding my lower back. Looks like I was right.
warmup with 135/3 & 185/3
225/1 - conventional
225/1 - sumo
275/1 - conventional
275/1 - sumo
295/5 - conventional
315/4 - conventional PR!
a gym employee told me not to drop the weight after the set, BUZZ KILLINGTON lololol
I'm going to be training conventional for a while now that I know I can do it without rounding because I have a lot more power especially off the floor which I like with sumo. with sumo i'll get like 2" off the ground and then lack power from 2" to knee and then knee to lockout is easy...maybe sumo deficits? that would put a lot of strain on hips though probably.
probably need to start doing back at other gym because theis gym's DB's dont go above 85 and i do them easily for multiple sets of 10
Last edited by cheeseburgler; 10-04-2010 at 06:18 PM.