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Ruhtroh's Training Journal!


Ruhtroh
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10/21/10

 

Squat: (3x5) 175

Bench press: (3x5) 145

Inverted rows: 10,6,6 (and a few feet flat)

Dips: 7,5,4

Reverse 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.

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10/23/10

 

Squat: (5x5) 150, (1x1) 185

OHP: (5x5) 80

DL: (1x5) 225, (1x5) 245, (1x1) 275

Chin-ups: 4,2,1, some decline

Prone 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

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10/25/10

 

Squat: (5x5) 155

Bench 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!

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10/28/10

 

Squat: (5x5) 160

OHP: (3x5) 80+ (microloaded with extra locks)

DL: (225x3), (5x255), (1x300), (1x275)

Chin-ups: 4, 3, 2

Prone 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.

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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!

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10/30/10

 

Squat: (5x5) 165

Bench press: (5x5) 145 BOOOOM!!!!

Inverted rows: (10 with feet flat), (7, 5 with feet-elevated)

Dips: 8, 5, 5

Reverse crunches: 1x24

Weighted 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.

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11/1/10

 

Squat: (5x5) 170

OHP: (3x5) 85

DL: Warm up, (1x5) 265, Single @ 300

Pull-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!

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11/4/10

 

Squat: (5x5) 175 PR

Bench: (5, 5, 5, 4, 3) 150

Feel-elevated inverted rows: 9, 7

Bent-over barbell rows: (1x5) 115, (1x5) 95 Experimenting with these

Dips: 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 :P

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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.

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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!

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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, 3

Prone 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 by Ruhtroh
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11/9/10

 

Squat: (3x5) 185 *PR*

BP: (5, 4, 3) 150

BB rows: (3x5) 95

Dips: (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!)

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11/11/10

 

Squat: (3x5) 190 *PR*

OHP: (5x5) 80

DL: (1x5) 275

Pull-ups: 5 *PR*, 3, 2

Reverse 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.html

Three personal records in one day! Not bad!

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11/13/10

 

Squats: (5, 5, 4) 195

Bench 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!

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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!

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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....

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