mgabs' training log

[veggiesasquatch]

I hadn't trained a proper strict military press before starting Jim Wendler's 5/3/1 I would use dumbbell which, looking back was stupid. SO I programmed that lift pretty light as to build it up slowly. Next week it's 52.5kg on my heaviest set. I can press heavy with dumbbells, seated. My press is extremely strict but it is a lift that I've only been doing for 5 months. Hardly any carry over from dumbbell pressing at all, last time I did them I think I had 36kg in each hand for 3x12. So could of gone heavier no doubt. I got 7 out the other week on 50kg while holding back, hoping the boring but big sets also bring me up to speed.

http://www.youtube.com/watch?v=SAXPJ3PfdyY

Yes I do 50 pull/chins twice a week but mainly wide & hammer grips, my upper back/lats are strong.

My program is strength, so It's all based off percentages that are certain set/rep ranges.

http://www.t-nation.com/free_online_art ... e_strength

[mgabs]

OHP: 115lbs 6, 6, 5, 4, 3
Incline BB bench: 115lbs 10, 10, 10, 10
Seated dumbbell press: 40lbs 8, 8, 8, 7
Dips: 25lbs 8, 8, 8, 7

[mgabs]

standing db press: 40lb dumbbells 10, 10, 10, 6
Incline bb press: 135lbs 4x8
Dips: 25lbs 4x9

[mgabs]

Pullups: 4 sets perfect form
Barbell rows: 95lbs 4x10 (starting light because I'm using different form)
Barbell curls: 4 sets wide grip 80lbs on the highest set
Incline dumbbell curls: 4 sets 25lb dumbbells
Chin ups: 4 sets

[mgabs]

Yesterday's workout was a tough one. I hit shoulders and back.

First I did standing dumbbell shoulder press.
55lb dumbbells for 5 sets of 5


Then I did deadlifts with double overhand grip

135x5, 185x5, 225x5, 250x5

The grip is the toughest part, but it's worth it...my forearms are killin' me!

[mgabs]

Yesterday's workout:

Standing dumbbell shoulder press: 60x2, 50x5, 50x5
Barbell squat: 185x5, 185x5
Barbell clean and push press: 115x5, 115x5

[C.O.]

Nice, you jumped on here and already competitive. What about your diet? What are you eating that is helping you reach your fitness goals? Supplements too?

-Dylan

[mgabs]

I eat about 2000 calories a day. I don't eat much. I get between 70 and 100 grams of protein. I make a protein shake every morning with brown rice protein powder and pea protein powder and some fruit and soy or almond milk. Nothing fancy! Pressed 70lbs one arm overhead yesterday! I wouldn't say I'm competitive exactly, there are some bigger and stronger guys on here, but for weighing only 150 I'd say I'm fairly strong

[mgabs]

Standing 1 arm dumbbell press: 40x5, 50x5, 60x5, 60x5
Picking up 2 100lb dumbbells from the floor and shrugging: 4x5
1 arm 1 sided standing barbell press: 45lbs x 10, 70lbs x 10, 90lbs x 5

Pretty good pressing workout. Shoulders feel much better since I stopped bench pressing and did all my lifts standing instead of seated or laying down! =)

[C.O.]

I mean competitive attitude wise, good stuff. Yeah for your size your workouts are impressive. Keep doing what you're doing.

[mgabs]

Yesterday's workout:

T bar rows: 50x10, 75x10, 100x10, 125x5
Dumbbell shrugs: 100lb dumbbells x6, x6, x4
Pull ups: w/25lb plate x8, x8, x7
Dumbbell curls: 40lb dumbbells 40x7, x7

[mgabs]

Tuesday's workout:

Standing 1 arm dumbbell press: 60lbs - 3x7

Clean and press: 125lbs - 3x5

Dips: Bodyweight 4x12



Yesterday's workout:

Deadlift: 255lbs - 5x2

Dumbbell curls: 40lbs - 4x7

Chin ups: 10, 10, 8, 2, 8, 2

[C.O.]

You haven't posted for a while, still keeping up with the workouts?

[mgabs]

Yeah I'm keeping up with the workouts. Taking a lot of classes this semester, so I'm not exactly in the greatest shape of my life.

Standing 1 arm dumbbell press - 60lbs 3x5
Standing BB strict press: 100lbs 3x9
Deep BB Squat - 135lbs 3x12
Bodyweight Dips - 4x12

Just really trying to maintain lately... I'm trying hard to improve on my 1 arm DB presses. I'd like to be pressing the 70s by summer... still a long way off from that

Here's a current picture

20121120_171719.jpg (23.2 KiB) Viewed 3474 times

[mrbear666]

awesome lats mgabs!