As I discussed last week, we moved forward with the plan for squats and deadlifts. However, it was not what I previously thought. I back-squat a lot. It's pretty much all I do. Occasionally, I've dabbled in some front squatting, but never more than 135 pounds. I'm one of those typical guys who whines about their wrists when he's cleaning, and then whines some more when he's front squatting.
To my shitty credit, I'm trying to change that. We decided to front squat and RDL, instead of the highly intense back squat and regular deadlift combo. Went light on both, was very sore on both. Also did some glute bridges with an empty bar. It felt uncomfortable.
Thursday - 5/16/13
Front Squats - 3 sets
Empty Bar x 10
135x8
155x8
175x8
RDL's - 3 sets
135x8
135x8
135x8
Glute Bridges - 3 sets
Bodyweight x 8
Empty Bar x 8
Empty Bar x 8
Seems very light on all exercises, and it was. I haven't really done any of these in a while, and I wanted to take it easy. I was still sore as hell the next 2 days.
Saturday - 5/18/13
Push Press - 3 sets
Empty Bar x 10
95x8
85x8
85x8
Bent Over Barbell Row - 3 sets
95x10
135x8
135x8
135x8
Barbell Hammer Curls - 3 sets
35x8
35x8
40x8
Push press was more working on form than anything else. Yes, it sucks that I suck at pressing.
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Monday, May 20, 2013
Thursday, May 16, 2013
Ridiculous
Ok, it's been a bit ridiculous. I haven't updated in over 20 days. That's a fucking long time.
There's no possible way I can go back throughout all 20 days and give a detailed recap of what has happened. However, I can give a few important points and catch up to where I'm currently at.
I have been going to the gym since my last post. A few weeks back, James and I agreed that we would slightly change things up. Instead of just doing 5x5 (or 4x5 if we were being lazy) for almost every muscle group, we're going to go on cycles. One cycle is 3x8, next cycle is 5x5, and final cycle is 5x1. Then it would be a mixed week of things like cleans, box jumps, turkish get ups, etc.
We'd be changing up the actual exercises we do too. One day is bench and chinups, another day is squats and deadlifts, and the 3rd day is shoulder press and rows. We can also mix in some of the miscellaneous stuff in there in the form of dips, biceps, fly's... that sort of thing.
In preparation for this change, over the last week and a half James and I began attempting 1 rep max sets for each of our main lifts. I don't remember which days we did what. But here are my maxes.
Bench - 215
Squat - 305
Deadlift - 375
Clean - 155
The bench and clean are pathetic, but I'm pretty happy with the squat, and very happy with the deadlift. I should footnote that the deadlift was done with straps. I normally go without them, but have always felt that my back could lift more than my hands could.
Once we found our maxes, Sunday we began the new routine.
Sunday - 5/12/13
Bench - 3 sets
95x10
135x8
165x8
165x8
165x8
Chinups - 3 sets
No weight x 8
No weight x 8
No weight x 8
(Yeah, I was feeling pretty weak)
Close Grip Bench Press - 3 sets
Empty bar x 10
55x10
95x8
105x8
115x8
I've never done close grip before, so it was a little awkward. Felt good overall though. Obviously bench we had to go a little lighter to get 8 reps for 3 straight sets, but 165 was perfect for me. On the 3rd set I struggled mightily, but got all reps with no spot.
If all goes well, today should be squats and deadlifts. I'm a little nervous at pairing these 2 together, but from what I've read it's absolutely doable.
There's no possible way I can go back throughout all 20 days and give a detailed recap of what has happened. However, I can give a few important points and catch up to where I'm currently at.
I have been going to the gym since my last post. A few weeks back, James and I agreed that we would slightly change things up. Instead of just doing 5x5 (or 4x5 if we were being lazy) for almost every muscle group, we're going to go on cycles. One cycle is 3x8, next cycle is 5x5, and final cycle is 5x1. Then it would be a mixed week of things like cleans, box jumps, turkish get ups, etc.
We'd be changing up the actual exercises we do too. One day is bench and chinups, another day is squats and deadlifts, and the 3rd day is shoulder press and rows. We can also mix in some of the miscellaneous stuff in there in the form of dips, biceps, fly's... that sort of thing.
In preparation for this change, over the last week and a half James and I began attempting 1 rep max sets for each of our main lifts. I don't remember which days we did what. But here are my maxes.
Bench - 215
Squat - 305
Deadlift - 375
Clean - 155
The bench and clean are pathetic, but I'm pretty happy with the squat, and very happy with the deadlift. I should footnote that the deadlift was done with straps. I normally go without them, but have always felt that my back could lift more than my hands could.
Once we found our maxes, Sunday we began the new routine.
Sunday - 5/12/13
Bench - 3 sets
95x10
135x8
165x8
165x8
165x8
Chinups - 3 sets
No weight x 8
No weight x 8
No weight x 8
(Yeah, I was feeling pretty weak)
Close Grip Bench Press - 3 sets
Empty bar x 10
55x10
95x8
105x8
115x8
I've never done close grip before, so it was a little awkward. Felt good overall though. Obviously bench we had to go a little lighter to get 8 reps for 3 straight sets, but 165 was perfect for me. On the 3rd set I struggled mightily, but got all reps with no spot.
If all goes well, today should be squats and deadlifts. I'm a little nervous at pairing these 2 together, but from what I've read it's absolutely doable.
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