Okay, this is my general training log. Just got off of 5/3/1, which I did for zercher squat, push press, and deadlift (this is actually supposed to be my deload week, lol).
Zercher Squat: 365
Incline Bench Press: 225 by the end of 2010, and then 205 lb push press
Deadlift: Hit 405 and then get at least 455 by the end of my sophomore year of high school
Failed 185x3 last week, so I’m happy about that. The third rep didn’t quite touch my chest (it was super close), so I did an easy single with 190 to compensate.
Savickas Press
135x2 (PR)
135x1
140x1 (PR)
Quite a grinder there.
Dumbbell Skull Crusher
30’s x 10
35’s x 10
40’s x 10
Chinup
BWx10
BWx13
I’m going to try kipping on these a little and see where it takes me…
[quote]ashylarryku wrote:
You’ll get 405 next time buddy[/quote]
Hopefully. I’m going to try alternating ME and DE deadlift workouts, so I’ll be doing max effort work once every two weeks, giving me plenty of time for recovery. I’m going to do 395 1st and then go for 405 the next ME workout.
135x1
225x1
275x1
315x1
335x1
355x1
390x1 (PR)
405 x miss
Not again, damnit. I was good for more after 390, but not quite 405 at this immediate point in time. My strength off the floor is fine now thanks to all of the deficit work that I did back with 5/3/1, but now I’m sticking at mid-shin! Time to breakout the stiff-legs to fix yet another weak point: my hamstrings!
Stiff-legged Deadlift
225x10 (PR)
245x5 (PR)
265x3 (PR)
I didn’t go with the plan today of doing Zerchers and GM’s. SL’s > GM’s for deadlifting IMHO.
I was going to give 275x5x5 a try, but 245 let me know that now’s not the time; hamstrings are sore and whatnot. I also did some technique work on the deadlift before my 225 set; I tried pulling ALL of the slack out of the bar, and it felt good. After 245, I wanted to try something different since I decided not to do 275, so I lowered the weight, did volume and it was really tough. I used too much back on those, though…
Strict Press (Unplanned)
135x1
135x4 (PR?!?)
Here’s the thing. I loaded the bar up with 135 for some barbell rows, but first I did some strict pressing for fun, just to see what I could do on them after not doing them for a long time. My legs were so fucking tired, so I was surprised by this; your legs are huge for standing presses. I felt like I could have grinded out a 5th rep (more when fresh, no doubt), but I decided not to take a chance on failing, burning my CNS, and take a chance on screwing up my incline workout coming up on Wednesday.
I couldn’t do any barbell rowing (my legs were THAT tired), so I finished up with some dumbbell rowing…
45x4
115x3
135x3
165x3
190x1
195x2 (PR, the spotter grabbed it too early on the 3rd)
200x0 (again, the spotter grabbed it way too early)
135x8
I think that they got confused with my signals or something. I was going to work up to 205x1 today, but I decided to forget about it until I have a competent spotter again. I usually stay at the same weight until I can hit a legit three, but I knew that I had three in me on 195 with the form a little loose, so I may just move up to 200 next week…
Push Press (total suckage on these)
135x3
155x1 (missed 2nd rep; too far in front, couldn’t stabilize)
155x1
I was going to try 180x3, but I should have know better after heavy inclines! I need to learn to pick just one big movement to go heavy on for the day and go to town on it.
I tried working on my technique by sitting back more and lifting with my chest.
Stiff-Legged Deadlift
(235x5)x5 (PR for volume I guess…added in a 1" deficit on my 2nd set)
Doing these to bring up the hams.
Barbell Row
135x8
190x5
Well that sucked; form wasn’t very good. Not the best day ever.
Prone Bridge
4 plates x F
5 plates x F
I did these for two reasons…
1.) To hit the core.
2.) For the lulz; people were watching. I guess that’re not used to guys with 5 plates on their back.