O ok, I was just wondering.
11/4
Squat - 185- easy
Military - 130 - getting hard, not sure about what to do next week since it was actually 127 rounded up, and next week I am supposed to do 130, then 133 the next week so the jump to 135 will be too quick, dont have 1 lb weights so any opinions are welcome, I was just going to do 130 for 6 or 7 reps next week.
DL - 295 - my starting # was 293.3x5 so I rounded up and with good form I did 6 reps, could have gotten a few more actually so this is already moving up quickly which I expected to be my best gains
Threw some chin ups in there too, 3x 8,8,6 body weight, depending on how this affects my rows friday will decide if I keep them in or not, its really the only lift I wanted to add and in the program it is mentioned this is an acceptable addition. Might drop them later on when the workouts get more taxing
Todays #s end of week 4
Squat - 120, 155, 185, 215x5 - 250x3, 185x8
Bench - 100, 120, 150, 170x5 - 200x4, 150x8
Rows - 80, 100, 125, 145x5 - 170x3, 125x8
Dips - (3x8) Body, 30, 55
BB Curls - 55x8, 65x8, 80x6
Pulldowns - 70x8, 85x8, 100x8
On squat I felt like I was maxed out, Ive been wearing a belt for my last two sets but I think its making it very hard to catch my breath, I feel exhausted on my second rep already, any advice would be awesome. I also could have done 1-2 more reps on bench after already doing 1 extra, but should I just keep it to three? Curious if it would somehow interrupt the progression
^After looking through some old T-Nation posts, I figured out that I am wearing my belt way to tight, and it was definitely hurting my squat
Week 5
Weight this morning was 186, up from 182 4 weeks ago so not bad
Monday
Squats - 250x5
Bench - 200x5
Rows - 170x5
Had to grind out the last 2 reps on squats, this workout is finally getting hard. Bench was the same on teh last rep.
Wednesday
Squats - 125, 160, 190, 190
Military - 85, 100, 115, 135x2
Deadlift - 185, 225, 260, 300
Last week my overhead press was supposed to be 127.5, so I did 130x5. This week I was supposed to do 130x5, so to still move up I was going to shoot for 4 reps at 135 but no luck, shoulders didnt feel all there today
Only other issue is that I cant grip my top set of DL’s, my gym is great EXCEPT they dont have chalk so I use straps only on the last one. Has anyone ever used liquid chalk? thinking about giving it a try…
Week Six Monday
Squat
130x5
160x5
195x5
225x5
255x5
Bench
105x5
130x5
155x5
180x5
205x5
Row
85x5
110x5
130x5
150x5
175x5
Hypers 40x10, 60x8
4 sets ab work (ab roller and weighted crunches
Badass workout today, was brutal but still got all my reps in, squats were rough, took my time and got past parallel, but was having hard time not leaning forward which usually isn’t a problem. Last rep I thought my face was gunna explode out of my ass, but it felt great pushing myself(besides the face out the ass thing)
Cant wait for Wed to hit 310x5 on DL.
So far progress is looking good!
Do you have any year end goals, or other short term/ long term goals?
Hope you took a before bulk pic.
Week six Wednesday
Squats
130
160
195 - didnt do my 4th set, felt like I might have pulled something in my leg and didnt want to push it.
Shoulders
80
100
115
135x4 - did 135x2 last week, not supposed to do x5 till next week
Deadlift
190
230
270
310
Did good on DLs and didnt break form, still had to use straps on the last set. Last week the chart said 301 and I did 300, this week it said 308 so I felt I could go up 10lbs, starting next week Im only going to add 5lbs
[quote]Papa Nick wrote:
So far progress is looking good!
Do you have any year end goals, or other short term/ long term goals?
Hope you took a before bulk pic.[/quote]
goals are to get as strong as possible by the end of February, and i will be bulking till then so I want to get up to over 205 body weight mostly clean so I can cut back down to about 185.
Specific strength goals are 250 bench, 400 DL and be able to squat 315x5
Keep up the good work.
Friday Week 6
I didnt do squats at all today cause my leg still felt fucked up, I would rather just give it some time off.
Bench
105
130
155
180
210x3
155x8
Row
85
110
130
150
180x3
150x8
Bench felt great, think I should be able to hit 210x5 monday so we will have to see
[quote]elano wrote:
Keep up the good work.[/quote]
Thanks man appreciate the support, I hope to get a few more weeks out of this program before I have to reset
Week 7 Monday
So I tried squats today and my leg still didnt feel right, I did my first 4 sets but only got 4 reps on my second to last one, so I didnt do my last set. Not sure what to do so I will see how it feels wednesday. Its my groin on the right side, if im standing up and i bring my knee up, it feels like something is popping in and out of place, maybe a tendon. Any opinions are welcome.
So today I did-
Squats
135
160
195
225x4
Bench
105
135
160
185
210
Rows
90
110
135
155
180
Hypers
40x10
60x10
4 sets ab work
Bench was alright, had some random guy spot me and after I told him not to help unless it looked like I was gunna drop it on my face, he said he “barely helped me” but im thinking I am going to do 210 next week again to make sure I get it instead of failing on 215.
Hit 315x5 on deadlifts wednesday, and 215x3 for bench friday. Still taking it easy on squats.
Alright week 8 Update
Tried 210 again and couldnt get the 5th rep, since this is the second wee I guess I should reset a few weeks?
did 185 for rows x5
Today I failed on military again on 135, only got 4 so I am not sure if I should reset or mabe try a dif exercise like inclines, as the original workout goes.
I did however get 320x5 on deadlifts so that was at least good
Todays #s
Not squating till monday,
Bench - 220x3, 170x8
Rows - 190x3, 140x8
So after hitting 220 on bench I think I should be able to get 210 on monday, if not I will reset I guess two weeks, not sure what is the normal amount is since the website is now down after geocities closed for good. Monday im gunna start low on squats too to get back into it
Week 9 Monday - Still going strong
Squats x5
115
145
175
205
235
Bench x5
105
135
160
185
210
Rows x5
94
117
140
164
190x4
I felt awesome in the gym today, started squats again a few weeks back(week 2) just to see how I felt, went great and leg didnt feel sore at all. Next week I will jump up to week 4 and go from there. After failing on 210 the last 2 weeks I cranked them out like it was nothing, even felt like I could have just maybe done another rep. Rows was tricky since last week I rounded up from 183 to 185, and this week I rounded up to 190 from 187. Got 4 with good form but I dont think the 5th should have counted so I’ll stay there for next week.
Cant wait for wednesday for Deadlifts for 325, since I dont see myself stalling out on them for a few more weeks, and then 225x3 on bench friday
Update time
So squated today and felt pretty good just sore.
115
145
175
175
Shoulder press I took it easy so I could hopefully move up next week
Deadlifts
205
245
280
325
DLs felt great but I finally had a hard time with my last rep, I think I can squeeze out at least 2 more weeks though before reseting
Friday week 10
Squats
120
150
181
211
247x3
181x8
Bench
109
136
163
191
225x3
160x8
Rows
91
114
137
160
195x3 - Missed last rep
137x8
Dips
bodyweight x 8
45 x 8
70 x 8
BB Curls
45x8
80x7
80x7
Skull Krushers
77.5x2x8
77.5x1x10
This workout is the balls, still making gains on week 10. Pumped I hit 225x3, last rep was slow but at no point did the bar stop moving. Squats feel fine as I jumped back up to week 4. Rows were rough but I did more than I was supposed to, and my dips and other assistance work are still moving up too which is pretty good.
Week 11 Monday
Looks like its time to take a week off, My lifts were terrible today.
Squats were fine, but when I went to bench 215x5 I couldnt even get 3 reps, after getting 225x3 friday. I think its best if I completely deload everything and maybe do some light stuff, then start again on monday