5’10 182lbs. 20yrs old.
Focusing on getting stronger. Need my squat to improve the most.
11-07-11
I was really happy that this workout felt easy.
Warmup: 3 min stairmaster, 5 chest-to-bar pullups, leg swings, goblet squat 55x11
Front Squat
135x5
165x4 (video)
195x3
195x3
220x2
220x2
220x3 (video) (added rep for video to see if form suffers)
220x2
220x3
Bench
135x5
155x5
185x5
215x3
215x3
245x3
245x3
245x3
245x3
245x3
245x3 (video)
Front Squat
195x4
195x4
5 chest-to-bar pullups
25 fast pushups
see post below
Front Squat 165x4
Front Squat 220x3
Bench 245x3 (I meant to pause that last rep, but I pressed a little quick)
11-8-11
I like to get some overhead press work in on days between sheiko workouts. Trying my best not to do too much and impair my recovery. Overhead press sets are done just like bench (touch n go all reps except last rep with a pause)
Warmup: 3 min stairmaster, 5 chest-to-bar pullups, leg swings, goblet squats- 55x11
Overhead Press
140x5
140x5 (video)
140x5
140x5
140x5
140x5
5 sets of reverse EZ bar curl supersetted with regular EZ bar curl (5 reps each, 25lb on each side of bar)
Farmers Walk: 100lb dumbbell each hand, 60+yards
Cross body curls: 30’s x10
Start video around 18 seconds.
11-9-11
BW: 182.5
I had to wait for a bench so I added some heavy singles on deadlift. Really mad about that last set…For bench, I didn’t feel I could take 15 sets seriously, accelerating all the reps, so I cut the number of sets, added some reps here and there, but stayed well clear of forced reps.
Warmup: 3 min stairmaster, 5 chest-to-bar pullups, leg swings, goblet squats- 55x11
Deadlift
135x10
225x5
265x4
(Was feeling like crap until this next set)
315x3
315x3 (video)
355x3
355x3
355x3
355x3
355x3
355x3 (video)
405x1
405x1
440x1 hitched rep??? (video)
Bench
155x6
185x5
215x5
245x3
245x3
185x11
Incline Bench
190x6 (Way easier than I thought this would be)
Easy triple
Happy with how easy this set looks because I was fatigued by now.
I know nothing about powerlifting, but I believe this was a hitched rep. Someone please let me know.
EDIT: Looked at youtube videos of hitched deadlifts, and they looked much worse than mine, but I still feel like my rep was bad. I know the angle isn’t perfect, but if anyone can shed some knowledge this way, I’d be thankful.
I know I am a new poster and a new log, but if anyone is following, I would appreciate any advice on form. I really wanted to pull 440. Was my form the issue, or did the 17 reps of 355 or more in this workout before the pull cause me to be too slow off the ground?
11-10-11
Similar workout to Tuesday. Tried keeping my feet together on overhead press to see if it made it more difficult. It didn’t change difficulty really.
Warmup: 3 min stairmaster, 5 pullups, leg swings, goblet squats- 55x11
OHP 140x5
5 pullups
OHP 140x5
5 pullups
OHP 140x5
5 pullups
OHP 140x5 (video)
5 pullups (video)
OHP 140x5
5 pullups
OHP 140x5
5 pullups, supersetted by 15x 11blocks lat pulldown with narrow triangle grip
2 sets of reverse grip EZ bar curl supersetted by regular grip EZ bar curl (5 reps each, 25lbs per side.)
Farmer’s Walk: 100’s x 60+yards
Feet together, 140x5 OHP
Pullups were easy. Probably will add weight in upcoming workouts
11-11-11
So glad it is Friday finally. Busy week, good training, but not enough sleep at all. Need to really focus on my recovery more to get the results I want.
Warmup: 3 min stairmaster, 5 pullups, leg swings, goblet squat - 55x11
Bench:
135x5
155x5
185x5
215x3
5 Pullups
215x3
5 Pullups
245x3
245x3
245x3
245x3
250x3
Front Squat:
135x5
165x5
195x3
Bench- 250x3 (video)
5 Pullups (video)
…back to front squats
195x3
220x3
220x3
220x3 (video)
220x3
Incline Bench Press - 190x7
…back to front squat
220x3
11-12-11
Warmup: 3 min stairmaster, 5 pullups, leg swings, goblet squat- 55x11
Bench Press
205 - 3x11
Cross body curls
30’s -5x10
Incline Bench Press
190- 4x6
5 pullups
Gironda Neck Press
135x10
Today’s workout was kind of random. I walked in the gym and saw 205 on the bench and decided to challenge myself to 3 sets of 11. Not smart since 20 hours beforehand I was doing heavy triples on bench, but hey it’s fun to challenge yourself. This workout turned into sort of a glamour muscle bodybuilding workout by accident, but whatever. I’ll be back to heavy front squats and such on Monday after a for sure off day tomorrow. Only activity tomorrow maybe a game of tennis with my brother, but no lifting.
This was a solid week of training. I made questionable decisions, but they were with the right intent of training harder. Next week, I need to be a tad smarter in training. Also, more sleep. I didn’t get over 6 hours of sleep any nights this week except for last night in which I got 10, and wow do I feel better today. I could workout again tonight if I needed to. I like that feeling, and it only comes when I take care of myself.
A little more sleep, and some better food choices, and I feel this week’s work will pay off in next week’s workouts. I’m looking for more energy, even better bar speed, and no grinders on any reps this next week.
11-14-11
Warmup: 3 min stairmaster, 5 pullups, leg swings, goblet squat-55x11
Front Squat:
135x5
165x5
195x3
195x3
220x3
220x3
220x3
220x3
220x3
Bench:
135x5
155x5
185x5
215x3
215x3
245x3
245x3
245x3
260x2
260x2
260x2
Incline Bench Press
205x4
I was rushed, so I didn’t get any good video on this workout. Front squats went alright; some sets were better than others with 220. Looking for consistancy, depth, and control on those. I think I need to keep my head up more for better balance. Bench was sort of blahhh. I hit the triples of 245 with ease, but those doubles with 260 were tougher than I expected.
11-15-11
Bench Press
135x5
185x3
215x3
235x3
260x3
260x4 (video)
Overhead Press
140x3
140x3
140x3
2 sets of reverse curls
Random workout. Why did I bench after I benched yesterday? I was angry how slow my benches were yesterday, and I felt good today. So I made myself do it, and I’m happy with the four-rep I did today. Ready to deadlift tomorrow.
11-16-11
BW: 184
Bench
135x5
185x3
225x3
265x4
300x1 (touch and go) (PR)(video)
Deadlift
135x5
225x5
225x5
295x5 (Double overhand; need to get stronger with that grip, needed to regrip to get fifth rep)
365x3
365x3
365x3 (video)
Deadlifts went well. Hit the reps I wanted to hit. I only benched because I knew after yesterday that I could hit 300. I’ve been doing sheiko-like training, so I’ve been far from failure on reps, so benching multiple days in a row doesn’t leave me sore. I decided after Monday that I needed to mentally overcome what I considered heavy. My reps were slow because I still thought of 260 as heavy. So today I confidently crushed 265x4, and then hit 300. I’m glad to finally break that barrier.
Touch and go with 300. Spotter gets close to bar, but never touches. A little stall in the middle of the rep, but besides that the rep went easy.
Deadlift 365x3
11-17-11
Wanted to do some heavy dumbbell rows, but I realized I was spent from the heavy deadlifts and bench from the day before. So used this workout to get a little upper back work in while recovering for Friday. Could have taken the day off I guess, but I felt more recovered and awake after my workout which means it was successful recovery workout in my opinion.
Didn’t keep track of everything perfectly
-About 25 pullups broken into sets of five.
-Some band pull aparts
-3 sets of 140x5 on overhead press
-lat pulldown variations
11-18-11
Great workout. Felt recovered. Great energy throughout and after workout.
Goblet Squat- 60x11
Front Squat
2x 135x5
1x 165x4
2x 195x3
7x 225x3 (video of seventh set)
Bench Press
135x5
185x3
225x3
265x5 PR (video) (all touch and go reps on this set)
225x10 (Tied rep PR; would love to see if I could get 15 fresh in the next few weeks perhaps)
Gironda Neck Press
135x10
11-19-11
A little of everything workout before my day off tomorrow.
Bench Press - 3x 205x12
2 sets of face pulls
Powerclean + strict press - 135x1, 155x1, 175x1
Front Squat- 135x10
Incline Press- 2x 205x4
Gironda Neck Press- 135x10
supersetted with
Skullcrushers- 5 reps with 35’s on the EZ bar and 5 bicep curls with same weight
Good week of training. Hope to crush more PR’s next week. Off day tomorrow, going to the Bears game. I’ll be back it at it Monday evening! Cheers!