Ruhtroh Posted October 22, 2010 Author Share Posted October 22, 2010 10/21/10 Squat: (3x5) 175Bench press: (3x5) 145Inverted rows: 10,6,6 (and a few feet flat)Dips: 7,5,4Reverse crunches: 3x12 I think I'm going to deload to 150 on the squat and try to build back up at 5x5. I almost failed the last rep at 175. Not sure why I'm not building muscle better.Bench press was only 3 sets. Will try again the workout after next. Link to comment Share on other sites More sharing options...
Ruhtroh Posted October 24, 2010 Author Share Posted October 24, 2010 10/23/10 Squat: (5x5) 150, (1x1) 185OHP: (5x5) 80DL: (1x5) 225, (1x5) 245, (1x1) 275Chin-ups: 4,2,1, some declineProne Bridge with 25 pound plate on me (only 1 set... the DLs wiped me out!) I deloaded my squat. It's nice to get a break. The single at 185 was to prove to myself that I can squat more than my body weight - it's a great feeling.DL seemed pretty good. I think I've solved the rounding back problem. I had to do the single at 275... I love DLs so much.Bam! OHP press at 80! I turned away from the mirror, which helped me bang out those final reps. I'll microload with collars next time. Finally did some shopping of my own so I don't have to rely on cafeteria food. Peanut butter, jelly time!x5 Link to comment Share on other sites More sharing options...
Ruhtroh Posted October 25, 2010 Author Share Posted October 25, 2010 10/25/10 Squat: (5x5) 155Bench press: (5,5,4) 145 Inverted rows: 10 (PR), 6, 5 (+some with feet flat)Dips: 6,5 Reverse crunches: (3x12) Squat form feels much better. I'm feeling it way more in the glutes now. Dang! I should deload on the bench. I *might* have been able to do 5x5 if I'd taken longer rests.Only two sets of dips... my rep totals were going down, so I thought I'd give myself a bit of a break. (Of course, I've been gaining weight.) Played tennis yesterday. Great fun! Link to comment Share on other sites More sharing options...
Ruhtroh Posted October 29, 2010 Author Share Posted October 29, 2010 10/28/10 Squat: (5x5) 160OHP: (3x5) 80+ (microloaded with extra locks)DL: (225x3), (5x255), (1x300), (1x275)Chin-ups: 4, 3, 2Prone bridges: 2 sets of +25 pounds I didn't sleep or eat well for the past few days (been a bit down), so it wasn't the best workout ever. Link to comment Share on other sites More sharing options...
chewybaws Posted October 29, 2010 Share Posted October 29, 2010 Nice deadlift! How did it go up? Link to comment Share on other sites More sharing options...
Ruhtroh Posted October 30, 2010 Author Share Posted October 30, 2010 Nice deadlift! How did it go up? Thanks!I admit it wasn't as pretty as my work sets, but I didn't hurt myself or compromise my back. I'm feeling the deadlifts and chin-ups in my forearms today.300 was a mini-goal for me, so I'm glad I made it! Link to comment Share on other sites More sharing options...
VeganEssentials Posted October 30, 2010 Share Posted October 30, 2010 Good work on the 300 for the deadlift! Link to comment Share on other sites More sharing options...
Ruhtroh Posted October 30, 2010 Author Share Posted October 30, 2010 10/30/10 Squat: (5x5) 165Bench press: (5x5) 145 BOOOOM!!!!Inverted rows: (10 with feet flat), (7, 5 with feet-elevated)Dips: 8, 5, 5 Reverse crunches: 1x24Weighted prone bridges: ~30 seconds with +35 pounds YEAH! I got through my bench plateau. I guess I perform better without a spotter!I am tons stronger now than I was when I first started! Feeling good! Edit: Thanks, Ryan. Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 1, 2010 Author Share Posted November 1, 2010 11/1/10 Squat: (5x5) 170OHP: (3x5) 85DL: Warm up, (1x5) 265, Single @ 300Pull-ups: 3, 2, 1 (amazing, huh? LOL...)Prone bridges: twice at +35 pounds (didn't time, probably 30 seconds first time, 20 next) Squats feel so much easier this time around! Hooray for deloads! Magic 200, here I come!The deadlift is still my favorite exercise. The 300 single was easier this time around, but still quite hard!I'm switching OHP to 3 sets. Maybe build back up at 5x5 if I have to deload.Pull-ups aren't bad, considering all the weight I've gained.Vanity note: I'm getting that sweet bicep vein back! Link to comment Share on other sites More sharing options...
chewybaws Posted November 4, 2010 Share Posted November 4, 2010 You're a strong bencher man! Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 5, 2010 Author Share Posted November 5, 2010 11/4/10 Squat: (5x5) 175 PRBench: (5, 5, 5, 4, 3) 150Feel-elevated inverted rows: 9, 7Bent-over barbell rows: (1x5) 115, (1x5) 95 Experimenting with theseDips: 7, (2x3 with +10 pounds)Prone bridges: one with +35 pounds, one with +45 pounds (IT BURNS!)Reverse crunches: (1x12) WOOT! Got past my squat plateau! 5x5!Bench was pretty good for having just upped the weights (and I've slept horribly recently).Think I'm gonna switch to barbell rows and weighted dips. PS - I started in August being unable to do one feet-elevated inverted row Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 5, 2010 Author Share Posted November 5, 2010 You're a strong bencher man! Thank you!I'm desperately trying to rid myself of my extra chest fat... I've got just enough "man boob" to make me very self-conscious. Few people at my gym do a proper bench press. They are all so fond of partials. Link to comment Share on other sites More sharing options...
chewybaws Posted November 5, 2010 Share Posted November 5, 2010 Don't worry about fat! Keep eating and get stronger. Cutting will be easy when it comes, don't get your goals confused. If you want to lose fat, more than likely you'll have to sacrifice your strength gains. I underate for 6 months and lost A LOT of potential gains (didn't know what I was doing), and regretted it. It's not even been a few months and you're still making great gains. Keep the momentum up! Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 7, 2010 Author Share Posted November 7, 2010 (edited) Oh no! I missed my workout yesterday! Gym was closed. 11/7/10 Squat: (5x5) 180 *PR*OHP: Epic fail. (1x3) 90... I gave up on the work sets to work on form. Frustrating!DL: Warm-up. (1x3) 275, (1x2) 275. Single @ 305 *PR*Chin-ups: 6, 3, 3Prone bridges: Twice with +45 pounds Squats went pretty well.OHP was crud. I need a break from this. My form is the main problem on this exercise: I need to keep the weight closer to my body.DL: I couldn't finish my set of 5 at 275, so I took a short break after 3. I was too tired. All the singles last week must have done me in. But I still pulled a PR single at 305. I'll stop pulling singles for awhile. Not the best workout, but at least I set two new PRs. I don't predict a stall on the squat any time soon. Edited November 11, 2010 by Ruhtroh Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 9, 2010 Author Share Posted November 9, 2010 11/9/10 Squat: (3x5) 185 *PR*BP: (5, 4, 3) 150BB rows: (3x5) 95Dips: (6, 5, 4) with a 10-pound dumbbell in my feet Not a good workout, as you can see. I slept and ate well, so I should have done better. I think what threw me off was working out at hour after waking up, before I had a full breakfast. I usually go mid-afternoon. Very disappointed with my bench numbers, but I know I'll nail it next time!! My goal is to get to (5x5) 155 before I go home for Thanksgiving (which is in less than two weeks! Woot!) Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 11, 2010 Author Share Posted November 11, 2010 11/11/10 Squat: (3x5) 190 *PR*OHP: (5x5) 80 DL: (1x5) 275Pull-ups: 5 *PR*, 3, 2Reverse crunches: (3x12)Bench press: Single at 165 *PR* Plants, give me strength! Squats are getting very hard! I keep forgetting to sit BACK as well as down, so my knees have been going far over my toes. No good. I corrected it in the last set. I'm happy with the OHP. Deloads are productive. One step back, two steps forward.I threw in the BP single at the end of the workout just to see if I could do it. I'm officially in the Novice category for my bench! I could have handled a few pounds more. http://www.exrx.net/Testing/WeightLifting/BenchStandards.htmlThree personal records in one day! Not bad! Link to comment Share on other sites More sharing options...
chewybaws Posted November 11, 2010 Share Posted November 11, 2010 Man your progress is ridiculous. Squats/deads are consistent and getting heavy, keep this up! Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 13, 2010 Author Share Posted November 13, 2010 11/13/10 Squats: (5, 5, 4) 195Bench press: (5x5) 150 BOOM! BB rows: (3x5) 105 Dips: 5 with +15 pounds, 4 with +10, 3 with +15 Weighted prone bridges: 30 second sets (+35, +45, +45 pounds)and... forgive me...Bicep curls in the squat rack: 8x65 pounds, 4x75 pounds, 5x65 Squats were hard! I failed the last one completely. I had to lower the weight into the arms. I kept calm and didn't hurt myself. Good thing I learned to do it. SO CLOSE TO 200 Bench was hard! I ALMOST failed the last rep. There was no spotter, so I kept pushing and pushing for about 5 seconds. There were a bunch of girls in the gym; their presence helped me push through Bicep curls... what can I say? I want teh big bicepz and veins. Today was supposed to be a rest day, but I wanted to go, and I'm glad I did! Link to comment Share on other sites More sharing options...
chewybaws Posted November 14, 2010 Share Posted November 14, 2010 Bicep curls? Chins/barbell rows/pullups getting so easy that you need ANOTHER bicep exercise? Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 14, 2010 Author Share Posted November 14, 2010 Haha... chins and pull-ups are not easy for me! As I mentioned, there were lots of girls in the gym, so I was trying to get some pump going! hehe Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 16, 2010 Author Share Posted November 16, 2010 11/15/10 Squat: (3x5) 195 *PR*OHP: (5x5) 80+ (microloaded with collars)DL: (1x5) 275, single at 315 *PR*Chin-ups: 5, 3, 1 Reverse crunches: (2x12) Finally taking a two day rest! I need it.I'm thrilled by my 315 pull! Time to bend the bar! Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 18, 2010 Author Share Posted November 18, 2010 11/18 Squat: (1x3) 200 Failure!BP: (4, 4, 4, 3, 2) 155BB Rows: (3x5) 110Dips: (1x4) +15 pounds, (8, 6 without added weight)Prone bridges: +45 pounds for 2 30-second reps Squats were awful. Not sure why. Link to comment Share on other sites More sharing options...
chewybaws Posted November 18, 2010 Share Posted November 18, 2010 Why didn't you go for 2 more sets on the Squats? With dips why not pick a weight you can do 3x5 (or whatever you want) with then use progressive loading +2.5kg the same as everything else. It'll make your progress easier to track and make you try harder if you have targets - and worked for the rest of your lifts! Keep working at it. Progress is still great! Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 18, 2010 Author Share Posted November 18, 2010 Why didn't you go for 2 more sets on the Squats? With dips why not pick a weight you can do 3x5 (or whatever you want) with then use progressive loading +2.5kg the same as everything else. It'll make your progress easier to track and make you try harder if you have targets - and worked for the rest of your lifts! Keep working at it. Progress is still great! I failed in the hole and my back was hurting a bit. I actually did 3 reps at 185 immediately after.After benching I did 5 more reps at 185. Good idea about the dips. The dumbbell keeps slipping out of my feet, which is annoying. Edit: I won't be in a gym with a squat rack of any sort for the next 9 days. Anyone have a good dumbbell exercise? Or I could do the leg press machine.... Link to comment Share on other sites More sharing options...
MaryStella Posted November 19, 2010 Share Posted November 19, 2010 if you have cleans you can clean the weight into a front squat and don't need the rack. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now