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Max G
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« Reply #405 on: October 18, 2008, 01:32:05 PM » |
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definitely noticed some gains over my little break. madison was fun; i'll do a write up in my blog later. also finally got the 100x5 on my db press! and check off the bb row goal; i'll bump up my next goal to a larger jump.
Saturday:
-5x5 deadlift
loads: 135-225-265x3x5 (will have to start breaking down the upper loads from now on)
-4x5, 1x3 db press
loads: 70-80-90-100-100(3)
-5x5 bb row
loads: 155-165-175-175-165
-2x15 face pulls
Short Term Goals:
5x275 back squat
5x275 deadlift
5x110 db press
5x+40 dips
5x190 bb row
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Max G
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« Reply #406 on: October 19, 2008, 02:16:16 PM » |
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stretching, climbing today. i really focused on improving my technique, rather than just muscling my way through routes-grip never really failed me, so i'm glad to see that my wrists and forearms are getting stronger.
Also did an update in my blog.
edit: did a circuit, but no pull ups since i climbed today. afterwards i realized i could've done them. oh well.
Sunday:
-bouldering (1 hourish)
-4 rounds of..
20 mountain climbers
5 one arm power snatches (25lb db)
5 burpees
2:45
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« Last Edit: October 19, 2008, 06:55:23 PM by Max G »
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Max G
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« Reply #407 on: October 20, 2008, 01:51:41 PM » |
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rest and stretching. i've finally begun to stretch my wrists again; i've also noticed that all of my stretching to squat deeper has resulted in improvements in my technique-i don't feel like i'm squashing my wrist to get a stretch.
Monday:
-rest
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Max G
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« Reply #408 on: October 21, 2008, 04:39:58 PM » |
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little by little, the bird builds its nest. or something.  another good day. had a bigger warm up jump on squats. too big. Tuesday:-5x5 back squat loads: 135-225-255x3x5 -4x5, 1x4 db press loads: 70-80-90-100-100(4) -5x5 pull ups (even last set had some float) loads: bw-15-25x3x5 Short Term Goals:5x275 back squat 5x275 deadlift 5x110 db press 5x+40 dips 5x190 bb row |
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Max G
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« Reply #409 on: October 22, 2008, 05:31:10 PM » |
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legs are a bit sore. rest and stretching.
until now, i've been going a full 5x5 on my deadlifts, with the last three being work sets. i think that by the time the last set rolls around i'm feeling pretty fatigued, so tomorrow i will try just going 135-225-255-275-275 for fives instead of three work sets. I'm not sure if this will work, but i'm feeling good, and i will definitely be watching for any rounding tomorrow.
Wednesday:
-rest
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Max G
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« Reply #410 on: October 23, 2008, 08:35:49 PM » |
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k so today was not great, though i still made some progress. on my deadlift, i was doing just fine until the end of my work sets; on the 5th rep of set 4, back may have started to round. On the last 2 reps of set 5, grip started to go and back definitely rounded on the last rep. Rows felt alright, though i was a little burnt out from the deads. Managed to get through the dip work sets.
so i'm going to start doing some back extensions (should've done these earlier) and will reset back down to 265 for my work sets so that my grip can get up to par. I'm not going to go to a mixed grip just yet. I guess i'll just bang at it until my 265x3x5 feels as solid as my 255 warm up felt today. (which was basically tapping the floor and then flying back up without much trouble). afterwards i'll lower the volume on my warm up sets and only do one work set of 5.
Thursday:
-5x5 deadlift
loads: 135-225-255-275-275
-5x5 dips
loads: bw-20-30x3x5
-5x5 bb rows
loads: 155-165-175x3x5
-3x10 wbe (45lb)
Short Term Goals:
5x275 back squat
5x295 deadlift (going to need some grip work for this)
5x110 db press
5x+40 dips
5x190 bb row
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Max G
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« Reply #411 on: October 24, 2008, 09:35:15 PM » |
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chest, traps, and rhomboids are sore today. rest mostly, though several rounds of wrestling with some guys. definitely saw my lifting gains coming through.
Friday:
rest
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Max G
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« Reply #412 on: October 25, 2008, 01:10:26 PM » |
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dropped to just a 5# jump today on squats. Wasn't crazy difficult considering i've done 5x265(with several breathing breaks during the set), but i was feeling somewhat sluggish. rows felt great, and press was steady. added in some grip work to help my deadlift along.
Saturday:
-5x5 back squat
loads: 135-185-255-260-260
-4x5, 1x4 db press
loads: 70-80-90-100-100(4)
-5x5 bb row
loads: 155-165-175x3x5
-3x10 wbe (45#)
Short Term Goals:
5x275 back squat
5x295 deadlift (going to need some grip work for this)
5x110 db press
5x+40 dips
5x190 bb row
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Max G
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« Reply #413 on: October 26, 2008, 08:36:46 AM » |
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did a circuit and some jump shrugs with my concrete laden "log".
Sunday:
-5x5 jump shrugs (30,20,10,10,10 sec of rest)
-4 rounds of...
5 kip pull ups
5 burpees
5 one arm power snatch (25# db)
2:45
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Max G
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« Reply #414 on: October 28, 2008, 08:39:44 PM » |
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don't post for a day and my log disappears off of page 1...looks like more and more people are realizing logs are some helpful things to have.
today was pretty good, though i failed with my left arm on my db press just after i thought i had a second 5x100lbs. i wish i could have rested longer, but the Y was going to close so i had to go with the bare minimum of 3 minutes for rest time.
Tuesday:
-5x5 back squat
loads: 135-185-260x3x5
-4x5, 1x4+F db press
loads: 70-80-90-100-100(4+F)
-5x5 pull ups
loads: bw-20-30x3x5
Short Term Goals:
5x275 back squat
5x295 deadlift (going to need some grip work for this)
5x110 db press
5x+40 dips
5x190 bb row
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Max G
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« Reply #415 on: October 29, 2008, 05:42:20 PM » |
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gave blood today; apparently i can lift tomorrow so things will go as usual. rest.
Wednesday:
rest
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Max G
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« Reply #416 on: November 01, 2008, 09:16:35 AM » |
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didn't have time to post thursday's workout, but here it is. i'll get today's up a bit later. The deadlifts weren't easy, but they were far from being very taxing, and that really showed in my rows and dips-i felt so fresh compared with how i felt last thursday after deadlifting.
EDIT: today's is up now too.
Thursday:
-5x5 deadlift (had reset, now i'm doing smaller jumps and more grip work)
loads: 135-225-265x3x5
-5x5 bb rows
loads: 155-175-185-185-175
-5x5 dips
loads: bw-25-35x3x5
-3x10 wbe (45#)
Saturday:
-5x5 back squat
loads: 135-185-265x3x5
-5x5 bb row
loads: 155-165-185x3x5
-5x5 db press
loads: 70-80-90-100-100(got it! rahhhhhhhhhhhhhhapplauseapplauseapplause. took long enough.)
-3x10 wbe (45#)
Short Term Goals:
5x275 back squat
5x295 deadlift (going to need some grip work for this)
5x110 db press
5x+40 dips
5x190 bb row
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« Last Edit: November 01, 2008, 12:19:03 PM by Max G »
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Max G
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« Reply #417 on: November 03, 2008, 03:46:31 PM » |
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not much.
monday:
rest
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Max G
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« Reply #418 on: November 04, 2008, 06:44:05 PM » |
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kept the back squat weight the same today. everything's improving steadily.
Tuesday:
-5x5 back squat
loads: 135-185-265x3x5
-5x5 pull ups
loads: bw-20-30-35-35 (everything had at least a little bounce; bw ones were about low chest height)
-5x5 db press
loads: 70-80-90-100-100
-3x10 wbe (45#)
Short Term Goals:
5x275 back squat
5x295 deadlift (going to need some grip work for this)
5x110 db press
5x+40 dips
5x190 bb row
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Max G
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« Reply #419 on: November 06, 2008, 03:27:28 PM » |
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not a good day..i was hoping to comfortably make the jump to at least 270x2x5 on the deadlift, but the first set was a bit difficult (grip wasn't great) so i backed down to 265 for one set, and then cut my final set at 265 short a rep. pretty annoying, but i haven't been sleeping much (or all that well) lately since i've been doing long rehearsals for pit orchestra as a part of our school musical-i actually have a show in 1.5 hours. rows were a bit of a struggle, and dips were ok. after deadlifts i just wanted to get the hell out of there. I'm going to skip my circuit day on sunday and replace it with my squat day so i can get a little more rest.
Thursday:
-4x5, 1x4 deadlift poop
loads: 135-225-270-265-265(4)
-5x5 dips (definitely not as explosive as last thursday)
loads: bw-25-35x3x5
-5x5 bb row
loads: 155-165-185x3x5
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