Just Trying to Suck a Little Less LP Log

02/28/14

Squat- 205x5x5
Bench- 165x5x5
Deadlift- 255x5
Chinups- bw x 5,4,5,4,4
Lying Tri Ext- 70x 10,8,6

Going to start doing alternating between Tri Extensions and BB Curls. I will not let either exercise get particularly strenuous and I will only do them if I have some energy and extra time at the end. Had one of the local powerlifters give me some pretty good coaching on deadlift form last night. Watched my squat as well and had a few pointers on that. All was much appreciated. The guy I was working out with earlier has since left the gym and is going to the performance center across the street. It’s similar to a crossfit gym just more athletic training focused but it also costs $100 more a month and that is not really a doable thing for me.

03/03/14

Squat- 215x5x5
Press- 105x5x5
Dead- 265x5
Chinups- bw x 6,5,4,4,3

Stopped there and was totally fried. I think its getting about time to start rotating the deads with rows. Going to try to make it to the end of the week. My knee was really stiff on squats today and it actually made me start to force the weight up with a lot of back involvement. Used a belt for the first time on deads and it felt good once I figured out how to keep it from pinching the shit out of me.

3/5/14

Squat-220x5x5
Bench- 175x5x5
Dead- 275x5
Chinups- bw x 6,4,4,4,4

Called this good. Probably could have stood some triceps work but just wasn’t up for it. I am going rock bottom ATG on these squats and I have to say that I am seriously considering trying to learn to squat more to parallel. My right knee is acting all kinds of stupid and I don’t know if this would help or not. I don’t have a mirror to watch my form or anything so I just drop and for whatever reason I always feel like I am high until my ass hits my ankles. I guess I need to break at a box or block and pull a TNG, not a box squat. I don’t really know though, maybe I will just keep going ATG and work on my technique.

3/8/14

Squat- 225x5x5
Press- 110x5x5
Deadlift- 285x5

Had a lot of warm up for dead trying to loosen my knee up again. Did all 5 reps with straps. Probably going to start trying to sneak some chalk into the gym with me. Had my brother in laws with me this time so I got them to help me with my depth on squats. First two sets of squats were paused at parallel for a second so I could try to get the feel for the position.

Been out of pocket for the last week at a fishing tournament with my dad. Did alright, made the final cut but we just couldn’t find the numbers. We were catching big fish but not very many. Back to work and back to the gym today.

03/17/14

Squat- 230x5x5
Bench- 185x5x5
Row- 95x5x5
Chinups- bw x 5,5,5,4,3

3/19/14

Squat- 235x5x5
Press- 115x5x5
Deadlift- 275x5 (no straps used)
Chinups- bw x 5,5,5,4,5 (longer rest time in last set

Lying Tri Ext-EZ bar curl ss 70x10x3

Gotta love them 5’s

[quote]csulli wrote:
Gotta love them 5’s[/quote]

Haha Yeah, I am going to ride that train as long as it will go, don’t really have a planned time frame just gonna let my lifts tell me when to do something different.

3/26/14

Squat- 245x5x5
Bench-195x5x5
Row- 115x5x5

Did some DB curls and Pushdowns but nothing overly strenuous. Think I am going to start doing chins or pullups throughout the day every day. I have missed way to much the past couple weeks. Have to start figuring out ways to maintain consistency.

3/28/14

Squats- 255x5x5
Press- 120x5x5
Deadlift- 295x5
BB Curl- 55x8x4

Want bigger arms, think what you will, so going to start hitting the bi’s and tri’s much harder and doing little mini sessions daily for pullups, chin-ups, and abs.

03/31/14

Squat- 265x5x4, 4x1
Bench- 205x5x5
Row- 125x5x5
BB Curl-60x8x4

04/02/14

Squats- 270x5x3, 4x1
Press- 125x5x4
Deadlift- 305x5
Lying extensions-60x10x4
Machine Preachers- 72x3x10

Last night was a garbage fire of a workout. Everything felt wrong on squats from the first rep on. I probably could have gotten 3 in the last set, might have fallen to 2. When I started the 5x5 I said that as soon as it took me longer than 5 minutes from the end of the previous set to complete the next one that I was going to reset and switch to 3x5 and last night it was taking me like 6-8 minutes a set. I am blasted mentally this morning because 4 sets of grinding every rep really took it out of me. Deadlift actually felt pretty good though. Was supposed go for a “no strap” progression but I ripped a callous on the first rep so I threw on the straps and went with a higher weight.

04/04/14

Squats-245x5x3
Bench- 215x5x3
Row-135x5x3

Chinups- bw x5x3
Dips- bw x 10x3
Situps- bw x15x2
Calf raises- 72x15x2

Sooo… I am trying to figure out the right mix of assistance. Going to adjust and try to get a more appropriate day to day plan. We will have to just see how things go.

4/7/14

Squats- 255x5x3
Press- 130x5x3
Deadlift- 315x5

Dips- bw x10x2
Curls- 60x8x3
Situps- bw x15x2
Calf raises- 60x15x2
Side Raises- 20sx10x3

4/10/14

Squat- 260x5x3
Bench- 225x5x3
Row-145x5x3

Chinups- bw x5x3
Leg Raises- 15x2
Standing Calf-72x15x2
Curls-60x8x2
Bent Raises-20’sx10x2

4/11/14

Press- 135x5x3
Deadlift- 325x5

Dips- bw x10x2
Seated Calf-50x2x15,30
Lying Tri Ext- 60x10x3
Plate Raise- 45x2x12,15

Had to workout on consecutive days so I left the squat out.

Every Monday I am going to start putting up my favorite song that hit my Ipod (or was played in the gym) while training the previous week. This weeks winner: Dropkick Murphy’s- State of Massachusetts

04/14/14

Squat- 265x5x3
Bench- 230x5x3
Row- 150x5x3

Dips- bw x10x3
Curls- 70x8x3
Standing Calf-72x15x3
Situps- 2x15

Think I might have over done it a little with the assistance. This is the first time that the bench has actually felt heavy. Really struggled with the last rep of the last set. My squat is looking fairly pathetic. I think it may be a technique issue. I don’t think I am getting tight before I unrack the bar and I think it is not allowing me to get as tight as I need to be for the set. Need to start consciously making the effort to breathe deep and get tight before unracking the bar.

04/16/14

Squat- 270x5x3
Press- 140x5x3
Deadlift- 335x5

Chins- bw x5x3
Leg Raises- bw x15x2
Seated Calf- 50x30x2
Skull Crushers- 70x10x2
Side raises- 25’sx10x3

Squat actually felt much lighter than last session. Paid close attention to tightening up before unracking and walking the weight out, think this made a big difference. Deadlift was pretty bad. Let the weight get too far out in front on a couple reps and had to almost stiff leg it after my hips rose to quickly. Added a couple tweeks to the side raises to hit different angles. Ended up doing something like a DB Clean and press (WS4SB style). Felt good though.