Bench: increments of 135 for 2, 145 for 3, 155 for 2, 165 for 2, 170 for 1. Backed down and pushed out 5x5 w/ 165lbs.
Secondary work:
machine rows w/ 80lbs 2x10
Hammer strength dips: 135lbs 3x5, 225lbs, 3x5
Deads:
135lbs 5 reps, 185lbs 2 reps, 200lbs 2 reps, 225lbs 2 reps, 250lbs 2 reps, 270lbs 2 reps, 275 2 reps. I attempted to go for 305 again, but couldn’t.
Secondary work:
latpulldowns: 80lbs 2x10
underhand pullups: 3 reps
Leg press: 400lbs 5x5
prone leg curl: 45lbs 3x5
leg extensions: 150lbs 5x5
I ended up not really having a good afternoon after this training because I delved into my feelings too much, and I started beating myself up because it seems like I’m stalling in moving up numbers on the big lifts. I try not to get to that point in any aspect of my life, but last night, I just had one of those moments where the feeling of inadequacy just wouldn’t leave me alone.
For squat I’m wanting to get to 400lbs or 450 max wise. Bench: 250lbs, and deadlift the same for squat.
In the next two years or a year and a half.
I believe they are, judging by my current maxes I feel they are very attainable.
Training wise I’ve kept a solid foundation on the 5x5 program because it’s given me steady results. I’ve been trying my best to incorporate The Cube method into my training. It’s by far not perfect, but I understand the whole meat and potatoes to it. I’ve aimed for certain rep goals on rep days, explosiveness on the explosive days (sometimes I combine them), heavy days are typically lower reps. Sometimes I’m off on certain days, but I get back on track. And the additional BB days I like too. I understand the 60-75% range and that testing my maxes isn’t something that’s done every week. Right now this is where I’ll be staying just because I’m not advanced yet and don’t fully understand certain programs.
I think it is. However if it isn’t I’m willing to do something about it.
This is what jumps out at me in your answer, along with this
You’ve been training for a short while, and as you already say yourself you don’t fully understand certain programs. You’re intelligent (no one studying what you do isn’t) and educated, but that doesn’t necessarily carry over to understanding programming and training. I tried combining elements of different programs a while back and it didn’t work particularly well compared to when I started doing things right (or at least significantly less wrong).
To cut a long story short, you’re trying to combine two rather different programs without the skill set or knowledge to realise that this is a) usually quite a bad idea and b) only ever works when you really, really know what you’re doing (by which point you know a) so don’t bother anyway). The end result is that you don’t get particularly good results.
If you want to use the Cube method, use the Cube method as Brandon Lilly wrote it. The book is pretty decent and sets it out well enough that you can program your 10 weeks quite easily. If you want to do 5x5, do 5x5; although I am fairly firmly of the opinion that you could do much better using a different approach - not necessarily Cube, although it is a perfectly good option.
Or, you could keep doing what you’re doing; just be aware that it is most likely sub optimal and will deliver a return on your investment far below what you could see training better.
A big step in getting better results is realising and accepting that you aren’t good at programming yet, and following a system by someone who is. You’ll learn more that way too. I know I did.
Went in increments of 25s up to 305 for 1 rep:
135x3, 185 x3, 225x3, 275x 2, 305x1
Pin lockouts: 275, 2x9. Had the pin bar at just where my ribs are, then moved it to where my lower back was for the last set.
SLDL: 200lbs 2x3, lightened it up to 135lbs for ~6 more reps, because that really brings out the situation with my back issue, meaning I need to strengthen that area more.
Leg curls: 4 sets of 7 w/ 85lbs
Hyperextensions(back): holding 25 plate, 3x7
Abs: machine crunches, 115, 8x10 @ various sitting heights.
This seems to have been something I’ve always struggled with. For the longest I constantly wanted to do it my way, but being at the same weight, says, "pshh, yea well do it ‘your way’. Lol
I wanna see everyone’s pets for some reason. For starters here are my two weirdos. I haven’t the slightest clue what they are mixed with at all. The little stubby black one I think may have some sort of Scottie in her. Possible. The spotted one is some sort of sheep dog.
Its called Zombie Training. The premise is I’m supposed to training for agility, because ive been drafted to help with the Resistance team against the zombie apocalypse.
Back extensions: I have come to realize that my lower back is rather weak, and so I’ve been utilizing extensions because it really helps strengthen stuff up down there, and it keep my lower back from wanting to round when going heavy.
25x10
55x 10
70x 10
80 x 10
115 x10
145 x 10
160 x 10
175 x 10
205 x 7
( I do foam roll afterwards and in the morning to keep the stiffness away)
sumo deads: 135 5x6 ( I have a good build for this stance, but I’m not used to it at all, but I get a hell of a lot more leg drive with this stance, so win-win I guess)
we both decided I should stop working this day so I can focus on school and lifting. He supports my training a lot more than I thought he did, however we’ve been struggling getting me into this uhhh…“wifey mode” type thing. I’ve always cringed at the thought of being a house wife, and most times I make my husband clean the hell up after himself because ive always told everyone that I am not a maid and I don’t plan on being one. We don’t have kids, so my patience hasn’t been truly tested to its maximum ability, so sometimes my fuse is short when dealing with my husband. But I’ve come to realize that being a wife, staying at home, cooking, cleaning, and the like, can sometimes be taken for granted and that’s honestly the root cause as to why I’m being so stubborn at the moment. I’ve told my husband about this and he understands, he said he wouldn’t want to feel that way if he was a wife lol. So we’ve both agreed to work on fulfilling our duties as husband and wife, and working smarter, as well as harder.
Fuzzy is our white buck and Bugz our gray dwarf doe.