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Max G
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« Reply #435 on: November 29, 2008, 01:16:37 PM » |
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legs were a little tired from yesterday, but i managed almost 9 hours of sleep so i was able to push through my squats. Presses and rows were a little hard. I'm not sure if i'm maintaining a completely neutral spine on the rows, but i think that i'm going to start focusing on pull ups a bit more (going to 2 days pull ups, 1 day rows).
Saturday:
-back squat
135x5
185x3 (finally paid attention to just do 3)
225x1
255x1
270x1
280x3x5
-5x5 db press
loads: 80-90-100x3x5
-5x5 bb row
loads: 165-175-190x3x5
-3x10 wbe (45#)
Short Term Goals:
5x295 back squat
5x295 deadlift (going to need some grip work for this)
5x110 db press
5x+55 dips
5x210 bb row
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Max G
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« Reply #436 on: November 30, 2008, 04:13:04 PM » |
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circuit today.
Sunday:
-3 rounds of...
8 pull ups
5 one arm power snatch (25#)
8 pushups
5 one arm power snatch
2:45
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Max G
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« Reply #437 on: December 01, 2008, 02:47:52 PM » |
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Monday:
rest
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Max G
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« Reply #438 on: December 02, 2008, 08:37:44 PM » |
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got about 7.5 hours of sleep, but i was still pretty tired by the end of the school day. definitely felt like i just didn't have it on pull ups-twas a real struggle on some sets.
Tuesday:
-back squat
135x5
185x3
225x1
255x1
275x1
285x5, 275x2x5
-5x5 pull ups
loads: bw-25-40x3x5
-5x5 db press
loads: 80-90-100x3x5 (felt pretty good compared with pull ups)
Short Term Goals:
5x295 back squat
5x295 deadlift (going to need some grip work for this)
5x110 db press
5x+55 dips
5x210 bb row
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Max G
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« Reply #439 on: December 03, 2008, 01:59:18 PM » |
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Wednesday:
rest
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Max G
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« Reply #440 on: December 04, 2008, 08:22:29 PM » |
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well deadlift felt solid again today. I'm going to need to check my back in the mirror next time, but i'm pretty certain that everything was fine, except i think my hips and shoulders weren't totally in sync on the last few. had to kip my last rep on set 4 of pull ups..maybe the deads took too much out of me. switched to chin up grip on set 5 and finished okay. did press instead of dips today. those will be on saturday.
Thursday:
-deadlift
135x5
225x3
255x1
270x1
280x5
-pull ups
bwx5
20x3
30x1
40x2x5, x4+kip
-5x5 db press
loads: 80-90-100x3x5 (thinking i may cut down reps on the warm up sets and go for the next heaviest dumbbells which would be a total of 110..we'll see how i'm feeling)
Short Term Goals:
5x295 back squat
5x295 deadlift (going to need some grip work for this)
5x110 db press
5x+55 dips
5x210 bb row
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Eli Kurtz
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« Reply #441 on: December 04, 2008, 08:30:26 PM » |
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Hey there! I just noticed your blog, and I think we started training at around the same time. I started lifting in the summer, but I didn't settle into my current routine until around October. Nice to meet you, and nice progress.  |
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Max G
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« Reply #442 on: December 05, 2008, 04:07:03 PM » |
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likewise, and thank you. i've been lifting and doing different things for a little over 2 years now, but because of baseball, injuries, and not understanding the benefits of linear progression, i took a while to get started on the kind of program i'm on now. oh and as a side note, next week i will reset my pull ups back to 30lbs for work sets; i'll just try to keep those as explosive as possible and we'll see what happens. hopefully the increased frequency will help me out...i'd like to get a 3x5 at 50# by the new year, since i'll have to be careful with what i do as i start focusing more on baseball.
Friday:rest |
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« Last Edit: December 05, 2008, 04:12:54 PM by Max G »
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Max G
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« Reply #443 on: December 06, 2008, 12:58:38 PM » |
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felt great on my squats; i've found that however my 225x1 feels will kind of dictate the rest of the lifts following..today it was explosive. even my 275x1 had some pop coming up. assuming i get enough rest the night before, i will go for +50lbs on my dips next week. rows were ok, but they're pretty well stuck now. i think i'll do lower volume warm ups and build up to just a 1x5 work set. If that seems to work i'll progress that specific weight (i suppose it would be 195# next week) to 2x5, then 3x5, before repeating the process at 200#.
Saturday:
-back squat
135x5
185x3
225x1
255x1
275x1
285x3x5
-5x5 rows
loads: 165-175-190x3x5
-5x5 dips
loads: bw-25-45x3x5
-3x10 wbe (45#)
Short Term Goals:
5x295 back squat
5x295 deadlift (going to need some grip work for this)
5x110 db press
5x+55 dips
5x210 bb row
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Eli Kurtz
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« Reply #444 on: December 06, 2008, 02:27:38 PM » |
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likewise, and thank you. i've been lifting and doing different things for a little over 2 years now, but because of baseball, injuries, and not understanding the benefits of linear progression, i took a while to get started on the kind of program i'm on now. Actually, a pretty similar thing over here. I dorked around in the weight room with a friend who was really serious into lifting during High School, but I didn't know how strong I could get and how fast I could get there until I picked up Starting Strength. One thing: how effective do you feel your 5>3>1>1>1 method is for warming up? I've never tried it, but I'm completely in love with my 5>5>5>3>2 method, and was interested in comparing. |
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Max G
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« Reply #445 on: December 06, 2008, 10:31:30 PM » |
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it's felt fine so far-i like just doing the singles, because they don't tire me out (which can really make the difference if i'm not in top shape that day) and then i make sure that i lock in the form. After the 135x5 and 185x3 plus a few air squats, my legs are fairly warmed up, and i just use the singles to get used to the heavier weights. I think you'll find that as you get higher in weight, doing too many heavy reps just for warm ups will start to become a hindrance.
i think the weights started feeling "heavy" after unracking them at around 270ish, which was when i decided that i needed to ramp up the weights without tiring myself out. As a result, my 5-3-1-1-1 warm up. You want to be going into your work sets as fresh as possible, while still feeling comfortable with the weight because you ramped up appropriately. I feel that at my current weights, this warm up does the trick. However, if and when i hit 295, 300, or 305 for work sets, i will have to toss in another single just to make sure i'm feeling comfortable under the bar.
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Max G
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« Reply #446 on: December 08, 2008, 08:39:11 PM » |
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well i'm going on about 6 hours of sleep since i had to wake up at 5:30 this morning for jazz rehearsal..had quite a bit of energy throughout the day, though i started to nod off several times during some reading. Didn't chance going higher on squats since my 225 was not that great and i wasn't feeling terrific. Did have a bit of a funny instance where a guy tried to coach my squat a bit, explaining that he blew out his knee once. I asked him what he was doing wrong, he said allowing his knees to track in, and then continued to tell me how i don't want to let my knees go past my toes (which makes it physically impossible to squat past 90, which he said was best). After i started talking about full squats, loading on the knee, common misconceptions bladdy bla bla he left me alone to go do plenty of sit ups to get rid of his pooch.
anyways...i tried 110# on db press today while lightening up my warm up sets-got a tough 4 reps, though i felt pretty good. Pull ups were getting better.
Monday:
-back squat
135x5
185x3
225x1
255x1
275x1
285x3x5
-db press
80x5
90x3
100x1
110x4
100x5
-pull ups
bwx5 (solidly nipple height or more)
20x3
30x1
40x2x5, 1x4(+F)
-3x10 wbe (45#)
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Max G
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« Reply #447 on: December 10, 2008, 03:08:13 PM » |
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Tuesday-Wednesday:
rest
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Max G
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« Reply #448 on: December 11, 2008, 09:03:11 PM » |
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deadlift felt pretty good, though i had to reset my grip for rep 5 at 280#. Haven't been getting as much sleep as i would like and i've definitely noticed it in my energy levels throughout the day. pull ups were poop. dips were less poop but not great. i completely lapsed mentally and did too much on my pull up warm ups..hopefully i'll be able to get some momentum going to get the 3x5 at 40#.
Thursday:
-deadlift
135x5
225x3
255x1
275x1 (felt pretty fast)
280x5
-pull ups
bwx5
20x5 (lapse..)
30x1 (already kind of tired)
40x5 (barely. called it quits)
-dips
bwx5 (wasn't shooting out of the hole nearly as fast today)
25x5 (lapse..)
35x5 (double lapse..)
45x5
50x5 didn't go for a 3rd work set.
-3x10 wbe (45#)
Short Term Goals:
5x295 back squat
5x295 deadlift (going to need some grip work for this)
5x110 db press
5x+55 dips
5x210 bb row
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Max G
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« Reply #449 on: December 13, 2008, 08:35:56 AM » |
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not going to lift today because i didn't sleep all that long (what's new?) and i danced a ton at sadie's last night, which was very fun. i'll be in at the gym tomorrow though. I realize that i haven't done a power/conditioning day in a while, but i'm counting last night as far as lower body's concerned. even ended up doing some sled pushing by racing people in chairs.
Friday:
dance
Saturday:
rest
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