Squats
Warm Up: 47/15, 138/5, 228/3, 278/2
Work Set: 318/4
Press
Warm Up: 47/12, 98/6, 138/3
Work Set: 168/3
Chinups (w/ pause at bottom)
10,8,8
Glute-Ham Raises (holding body bar)
10,10,10,10,10
* I felt weaker than I would have liked for this workout. Maybe it is because of the extra time off for vacation. I hope to feel full strength for next week's Volume Day.
Saturday, April 28, 2012
Thursday, April 26, 2012
Week 16: Recovery Day
Vacation was great, but I'm glad to be back in the gym!!!
Squats
Warm Up: 47/15, 138/7, 188/5
Work Sets: 248/5,5
Deadlifts
Warm Up: 138/10, 228/5, 318/2
Work Set: 368/3
Decided to do deadlifts on Recovery Day because I felt good after the long break.
I went up 8 pounds from my last workout and did 3 reps. Will try for 5 reps at this weight next week.
Rest-Pause Bench Press
Warm Up: 137/5,5
Work Sets: 187/5,5,5, 227/3
Pullups (pause at bottom)
5,5,5,5,5
Squats
Warm Up: 47/15, 138/7, 188/5
Work Sets: 248/5,5
Deadlifts
Warm Up: 138/10, 228/5, 318/2
Work Set: 368/3
Decided to do deadlifts on Recovery Day because I felt good after the long break.
I went up 8 pounds from my last workout and did 3 reps. Will try for 5 reps at this weight next week.
Rest-Pause Bench Press
Warm Up: 137/5,5
Work Sets: 187/5,5,5, 227/3
Pullups (pause at bottom)
5,5,5,5,5
Tuesday, April 17, 2012
Week 16: Volume Day
Squats
Warm Up: 47/10, 138/5, 228/3, 278/2
Work Sets: 303/5,5,5,5,5
Press
Warm Up: 47/10, 98/5, 118/3, 138/2
Work Sets: 168/3,3,3,3,3,3,3,3,2,0
My goal was to do 10 sets of 3 at 168. I made it through 8 sets of 3 and 1 set of 2. On the 10th set, I couldn't even muster 1 rep, as I was spent.
Videos- Squats: 303/5 & Press: 168/3
Warm Up: 47/10, 138/5, 228/3, 278/2
Work Sets: 303/5,5,5,5,5
Press
Warm Up: 47/10, 98/5, 118/3, 138/2
Work Sets: 168/3,3,3,3,3,3,3,3,2,0
My goal was to do 10 sets of 3 at 168. I made it through 8 sets of 3 and 1 set of 2. On the 10th set, I couldn't even muster 1 rep, as I was spent.
Videos- Squats: 303/5 & Press: 168/3
Sunday, April 15, 2012
Week 15: Intensity Day
Deadlifts
Warm Up: 135/10, 225/5, 315/1
Work Sets: 360/5, 385/1
Squats
Warm Up: 45/10, 135/5, 185/3, 225/2, 275/1
Work Set: 315/4
I wanted to do 315/5 today, but deadlifts took a lot out of me. I barely made the 4th rep.
Rest-Pause Bench Press
A rep is performed, then racked, then a 10-15 second break is taken, then another rep is performed, and so on.
Warm Up: 45/10 (not rest-pause style), 135/5 (rest-pause), 185/3 (rest-pause)
Work Set: 225/4 (rest-pause)
This was much more difficult than doing 225/5 the regular way. I went into it thinking I'd do 225/5 without much trouble. Boy, was I wrong. When I do this on Volume Day, I'll probably use either 210 or 215 pounds.
Chinups (w/pause)
9,8,8
Warm Up: 135/10, 225/5, 315/1
Work Sets: 360/5, 385/1
Squats
Warm Up: 45/10, 135/5, 185/3, 225/2, 275/1
Work Set: 315/4
I wanted to do 315/5 today, but deadlifts took a lot out of me. I barely made the 4th rep.
Rest-Pause Bench Press
A rep is performed, then racked, then a 10-15 second break is taken, then another rep is performed, and so on.
Warm Up: 45/10 (not rest-pause style), 135/5 (rest-pause), 185/3 (rest-pause)
Work Set: 225/4 (rest-pause)
This was much more difficult than doing 225/5 the regular way. I went into it thinking I'd do 225/5 without much trouble. Boy, was I wrong. When I do this on Volume Day, I'll probably use either 210 or 215 pounds.
Chinups (w/pause)
9,8,8
Thursday, April 12, 2012
Week 15: Recovery Day
Squats
Warm Up: 45/10, 135/5, 185/3
Work Sets: 243/5,5
Press
Warm Up: 45/10, 95/5, 135/3
Work Sets: 148/5,5, 173/3 (personal record!!)
I had no intention to try a personal record tonight, but I felt really good during my work sets of 148. Since it's not often that I feel that good, I decided to give 173 for 1 a try. The first one went up so easily, so I just kept going. I stopped at 3, but could have probably performed another rep.
Pullups (w/pause) (Bodyweight: ~225 lbs)
5X5
Video- Pullups: 5 reps
(almost nailed the 6th rep, but I came up a little short)
Back Extensions
10 (no weight)
10, 10, 10 (each holding a 5 pound dumbbell behind my neck)
Warm Up: 45/10, 135/5, 185/3
Work Sets: 243/5,5
Press
Warm Up: 45/10, 95/5, 135/3
Work Sets: 148/5,5, 173/3 (personal record!!)
I had no intention to try a personal record tonight, but I felt really good during my work sets of 148. Since it's not often that I feel that good, I decided to give 173 for 1 a try. The first one went up so easily, so I just kept going. I stopped at 3, but could have probably performed another rep.
Pullups (w/pause) (Bodyweight: ~225 lbs)
5X5
Video- Pullups: 5 reps
(almost nailed the 6th rep, but I came up a little short)
Back Extensions
10 (no weight)
10, 10, 10 (each holding a 5 pound dumbbell behind my neck)
Tuesday, April 10, 2012
Week 15: Volume Day
Squats
Warm Up: 45/10, 135/5, 185/3, 225/3, 275/1
Work Sets: 303/5,5,5,5,5
Video- Squats: 303/5 (This was my 4th set.)
Bench Press
Warm Up: 45/10, 95/5, 135/5, 185/2
Work Sets: 225/5,5,5,4,4
I feel like I have hit a plateau with the bench press. This exercise has always been my most difficult, and progression is either stagnant or very slow. I will research some plateau busters that may help.
* As a side note, I usually do 3 sets of a type of bicep curl once per week at the end of one of the workouts. I don't log these, however, as I do them as a supplement only.
* I isolate abs for a few sets about once a week or once every two weeks, as well. Again, no log is kept.
Warm Up: 45/10, 135/5, 185/3, 225/3, 275/1
Work Sets: 303/5,5,5,5,5
Video- Squats: 303/5 (This was my 4th set.)
Bench Press
Warm Up: 45/10, 95/5, 135/5, 185/2
Work Sets: 225/5,5,5,4,4
I feel like I have hit a plateau with the bench press. This exercise has always been my most difficult, and progression is either stagnant or very slow. I will research some plateau busters that may help.
* As a side note, I usually do 3 sets of a type of bicep curl once per week at the end of one of the workouts. I don't log these, however, as I do them as a supplement only.
* I isolate abs for a few sets about once a week or once every two weeks, as well. Again, no log is kept.
Saturday, April 7, 2012
Week 14: Intensity Day
Squats
Warm Up: 45/10, 135/5, 225/3, 275/1, 315/1
Work Sets: 350/1, 315/4
Push Press
Warm Up: 45/10, 95/6, 135/3, 165/1
Work Sets: 171/4, 176/2
* First time doing this exercise.
Deadlifts
Warm Up: 135/10, 225/5, 315/1
Work Set: 360/3
* Decided to move deadlifts to Intensity Day because I don't think I will progress the way I want to on Volume Day if I do them before squats & bench/press.
* 360/3 was tough. Maybe because I only had a 4 day rest from deadlifts, or maybe because I am not ready to do 360/5 yet. We will learn a lot more next week.
Chinups (w/pause)
9,8,8
Warm Up: 45/10, 135/5, 225/3, 275/1, 315/1
Work Sets: 350/1, 315/4
Push Press
Warm Up: 45/10, 95/6, 135/3, 165/1
Work Sets: 171/4, 176/2
* First time doing this exercise.
Deadlifts
Warm Up: 135/10, 225/5, 315/1
Work Set: 360/3
* Decided to move deadlifts to Intensity Day because I don't think I will progress the way I want to on Volume Day if I do them before squats & bench/press.
* 360/3 was tough. Maybe because I only had a 4 day rest from deadlifts, or maybe because I am not ready to do 360/5 yet. We will learn a lot more next week.
Chinups (w/pause)
9,8,8
Thursday, April 5, 2012
Week 14: Recovery Day
Squats
Warm Up: 45/10, 135/5
Work Sets: 240/5,5
Bench Press
Warm Up: 45/10, 135/6
Work Sets: 195/5,5,5
Pullups (w/pause)
6,6,6,6,5
Back Extensions
10,10,10,10
Warm Up: 45/10, 135/5
Work Sets: 240/5,5
Bench Press
Warm Up: 45/10, 135/6
Work Sets: 195/5,5,5
Pullups (w/pause)
6,6,6,6,5
Back Extensions
10,10,10,10
Tuesday, April 3, 2012
Week 14: Volume Day
Squats:
Warm Up: 45/10, 135/6, 225/3
Work Sets: 300/5,5,5,5,5
The last set was very difficult, especially the last rep. I barely made it. But, I made it.
Video: Squats: 300/5
Press
Warm Up: 45/10, 95/6, 115/4
Work Sets: 165/5,5,5,4,4
Exact results as the last time I did the Press on Volume Day. Ran out of gas during the last two sets.
Warm Up: 45/10, 135/6, 225/3
Work Sets: 300/5,5,5,5,5
The last set was very difficult, especially the last rep. I barely made it. But, I made it.
Video: Squats: 300/5
Press
Warm Up: 45/10, 95/6, 115/4
Work Sets: 165/5,5,5,4,4
Exact results as the last time I did the Press on Volume Day. Ran out of gas during the last two sets.
Monday, April 2, 2012
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