[Synthetickiller]

Week 1: Day 2

Weight: 186.5 lbs

Bench:
20x10x2 (44 lbs)
50x10 (110 lbs)
80x5 (176 lbs) pauses start here
95x4 (209 lbs)
110x3x2 (242 lbs)
125x3x5 (275 lbs) easy

DB Bench:
75's x8
100's x8
130's x0 (couldn't handle the weight)

DB Rows:
100's x10
130's x10
180's x6

Rope Chins:
10x2

Felt fairly beat up at this point. Shut everything down.

[The_Light]

^Envy

Squats: 45x5, 105x3, 150x3, 205x1, 250x1, 300x3x5 - In the 3's!
OP: 45x5, 75x3, 105x1, 135x1, 165x3x5
Power Clean: 95x3, 135x1, 190x1, 230x3x5
Chin-Ups: 13, 13, 16

Anyone got links to proper power clean form? Awesome workout. I smell funny on workout days after a night of drinking

[DarkSpring]

2.5 miles unknown time

flat barbell bench
135 x 10
185 x 5
225 x 6
250 x 12

dips
bodyweight + 25 x 15
bodyweight + 25 x 15
bodyweight + 25 x 15

hammer strength incline
2 45lb plates per side x 12
same x 12
same x 12

tricep push downs
dont remember weight x about 15
same x 15
same x 15

close grip bench press pump sets
135 x about 15
same
same

[rix]

Pull-ups: (chins with pronated grip, strictly)
15
15
15
15
15

Bicep curls, cable, just pumping:
A lot

Handstand:
Just training 'cause it's fun

Stretching:
Legs and shoulders. Soon I will do a split and full depth Over Head Squat.

I'm training for a contest called "Athletic Fitness", wich is strict pull-ups, strict dips, a physique round (so ripped and muscular as you can) and a obstacle course, so my training is not for bodybuilding only.

Trying to do 30 chins and 40-45 dips next year, get to 85kg with 6% fat and need to have my condition in check because of the obstacle course in 3 minutes. Aiming for a top 5 placement in my country.

[Synthetickiller]

Originally Posted by The_Light

^Envy

Thanks! I still have a long way to go, so don't be jealous! There's 1000s of people way way WAY stronger than I am.


Week 1: day 3

Conventional Rack Pulls: 4 pin
bar x5
75x3 (165 lbs)
100x3 (220 lbs)
125x1 (275 lbs)
150x2 (331 lbs) add belt
150x1 (331 lbs) add doubled mini bands

I had to keep my ego in check. I never pull conventional because my back is weak & my SIJD, so this is a good place to start. I want to try training conventional and pulling SUMO when I max. I'll see where this takes me.

Military Press: Swiss Bar
45x10
95x5
115x3
145x5x2 (medium grip)
145x5x2 (wide grip)

GHR:
5
5 lbs x5
10 lbs x5
10
supersetted w/ Crunches: 10x3

Side Raises:
20's x10x4

Reverse Hypers:
Angled Down: 90x10, 180x10
Flat: 180x10x2

Rear Delt Raises:
5's x10
10's x10x2
10's x20

[Ennoea]

Ran 5 miles. Did 30 pull ups and 60 press ups.

[The_Light]

2/28

Squat: 55x5, 105x3, 155x3, 205x1, 255x1, 305x3x5
Bench: 45x5, 100x3, 145x1, 200x1, 245x3x5
Deadlift: 135x5, 185x3, 225x1, 275x1, 315x1, 370x0
Hammer Grip DB Press: 65x11, 11, 13 or 14 - lost count

Combination of accumulated fatigue and took a 10 minute rest before 370 = weight hardly budged. Stoked about 245 tho

@Sk you still beat me in strength by a long shot and weigh 20lb less... So, envy!

[Synthetickiller]

Week 1: day 4

Pause Squat: CSB
bar x10
80x3 (176 lbs)
100x3 (220 lbs)
130x1 (286 lbs)
150x5 (331 lbs) PR for reps

CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
80x5 (176 lbs)
102.5x5 (226 lbs)
125x5,5,5,5,4 (275 lbs) Got 24 of 25 reps

Zercher Squats: CSB
bar x3
80x3 (176 lbs)
100x2 (220 lbs)
130x1 (286 lbs)

Burnt out, stopped here.

Off Day:
Cardio: Bike ride

@Sk you still beat me in strength by a long shot and weigh 20lb less... So, envy!

Eh, I'm old (27), so I have that old man strength. You'll get there someday.

I have yet to learn to bench (I have short arms, I should be pushing closer to 400) and I have an chronic injury in a joint in my pelvis. I'd be squatting/deadlifting a LOT more otherwise. I've been lifting since 2000, so in 12 years, idk if I can say that's a huge amount of progress and I can't blame injuries that much.

You're making gains and that's all that matters. 5 lbs at a time, man.


Btw, what kind of routine are you doing? It looks like 5/3/1 from elitefts, but actually doing all 3 movements each workout and altered a tad.

[Artful Lurker]

5 minute complete stretch
5 minute jump rope
15 reps - chest dips and variations of bench dips
Complete leg workout including squats, calf raises.....

[The_Light]

3/2

Squats: 60x5, 110x3, 160x3, 210x1, 260x1, 310x3
OP: 45x5, 75x3, 105x1, 135x1, 170x3x(1&4 Jerks)
Power Snatch: 95x5, 115x3, 135x3, 155x1
Chin-Ups: 5x5

Le overtraining! Le deload. Le fun lifts.

@Sk: I'm doing Mark Rippetoe's 3x5 program. I'm not sure how similar it is to the 531 you mentioned because I'm new to the lifting world at large... I'm also doing kickboxing and hip hop dance in school this semester, which is part of why I'm now deloading after only a couple months on the 3x5 program

About the old man strength: What is that? I'm sorta frustrated with having relatively large muscles to some skinnier people but strength-wise I fall short. People weighing 170 are doing deadlifts up to 100lb more than I can... Is it just experience doing lifts or perfecting form? Or did I miss out on a magic pill? >.> I couldn't care less about muscle size, I wanna put up some respectable numbers!

Nice CG bench today too

[Synthetickiller]

Originally Posted by The_Light

3/2

Squats: 60x5, 110x3, 160x3, 210x1, 260x1, 310x3
OP: 45x5, 75x3, 105x1, 135x1, 170x3x(1&4 Jerks)
Power Snatch: 95x5, 115x3, 135x3, 155x1
Chin-Ups: 5x5

Le overtraining! Le deload. Le fun lifts.

@Sk: I'm doing Mark Rippetoe's 3x5 program. I'm not sure how similar it is to the 531 you mentioned because I'm new to the lifting world at large... I'm also doing kickboxing and hip hop dance in school this semester, which is part of why I'm now deloading after only a couple months on the 3x5 program

About the old man strength: What is that? I'm sorta frustrated with having relatively large muscles to some skinnier people but strength-wise I fall short. People weighing 170 are doing deadlifts up to 100lb more than I can... Is it just experience doing lifts or perfecting form? Or did I miss out on a magic pill? >.> I couldn't care less about muscle size, I wanna put up some respectable numbers!

Nice CG bench today too

Old man strength is basically when you see old guys who don't lift who just seem really strong.

Strength takes a long time to build up. Not everyone is a genetic freak. I'm not, by a long shot. I've been lifting for almost 13 years now. Take your time and just make gains 5 lbs at a time. It will come with time.

Some people are built to deadlift. Ian Bell hit 810 on deadlift @ 196 earlier this month. That kid is a freak. Getting closer to Ed Coan strength, at least in the pull.

Don't worry about what anyone else is doing. Just keep pushing man. Keep setting goals and keep getting there.

Train smart (working hard as hell isn't always the best way), eat a balanced diet (whatever diet would be appropriate for your goals), get rest and if you take supplements, keep it simple.

Thanks for the CG comment. 275 was a big deal for me. I barely got through that set. I'm repeating 275. If I get all 25 reps, I'll move to 127.5 kg (281) and so on. If I finish the cycle around 281 or 286, I'll be happy.


Week 2: Day 1

Squat:
20x10x2 (44 lbs)
85x5 (187 lbs)
140x5 (308 lbs) add suit bottoms
165x4 (363 lbs)
192.5x1 (423 lbs)
220x1x2 (484 lbs) add suit bottoms, wraps
220x3 (484 lbs)
220x3 (484 lbs)

Quit. Felt horrible due to a low pressure front. Everything ached.

Week 2: Day 2

Weight: 183.4 lbs

Bench:
20x20,10 (44 lbs)
50x10 (110 lbs)
80x5 (176 lbs) pauses start here
95x4 (209 lbs)
110x3x2 (242 lbs)
132.5x2x5 (292 lbs)Easy

DB Press
100s' x8
130's x3 (hard to balance heavy DBs like this)
75's x15

DB Rows:
110's x10
130's x10
180's x10 (right), x6 (left)

Chins:
10, 8, 8

Pull Downs:
135x10
160x10
180x10

OFF Day 1:
Bike Ride: 45 minutes

Week 2: Day 3

Stone Lift: Plate trainer
45x1
90x1
135x1
160x1 (only racked it, couldn't extend)
135x1x2
90x2

Military Press: Swiss Bar, Seated (weight starts at chest level)
bar x10
95x5
115x5x3
125x5
145x2

Sled Pull: running backwards
5 trips

Side Raises:
20's x10
30's x10x2

Rear Delt Raises:
10's x10,x2
10's x20
Burn out on band pull aparts (28 reps)

No GHRs as my back was too fried.

[TheSweetFleshofDeath]

Edited posted in Q&A

Oh, and let's see. I really should make a habit of writing these down.
Yesterday
Bench
185lbsx12x3

Inverted crunches
200

Hanging leg Raises
12x3

Curls (single arm)
45lbsx8x3

Rows
160lbsx12
180lbsx10
230lbsx6
200lbsx4

Pull ups making my body horizontal at the end (what are these even called?)
3x4 (man these are still hard)

Leg press
500x12x3

Lat pulldown
180x8x2
180x6

[The_Light]

Gracias for the advice Sk, I'll just keepin on keepin on! And congrats again about the 275 and good luck with 281 and 286

Didn't do any lifting this week, been wantin to make sure I only have to take a week off so I took it easy. Even still, kickboxing was hard has hell monday and still a challenge wednesday, and I got my heart rate up in my dance class yesterday. Weight loss is goin well too Today's and tomorrow's agenda: rest up for Sunday!

[Jaded Heart]

Today:

I did 5 sets of 10 sit-ups when I woke up, showered, and worked out at the gym for two hours. I ran on the treadmill for half an hour, followed by working out on the cross-training machine for an hour. Afterwards I cooled down and walked a mile around the track at the gym.

I've been working out regularly at least 4 times a week for the past months, and I went from a size 7 in jeans to a size 5, I'm so proud of myself. However, it seems to be harder for me to get my stomach as toned as I'd like it to be.

[Soul King]

I'm going to start working out. Today was my third day. I have a routine I do everyday, I've done it before last summer for about two weeks and even then I could see results, but then I went to visit my bro in NY and it messed everything up because I'm lazy. Anyway:

Today

Ran a mile

Abs:

Normal Situps - 75
Bicycle Situps - 25
Flutter Kicks - 60
Leg Lift - 1 Minute
Plank - 90 sec

Upper Body:

Normal Push-ups - 20
Diamond Push-ups - 10
Closer Push-ups - 20

Question: Should I stretch out my abs after I do my workouts? Should I do it after every workout or after I do all my ab workouts?

I do it in two sets, so every work out is halved.

[b0rt]

deadlift 275x10
preacher curl 100x5
100 push ups in 2 sets of 50
200 sit ups in 4 sets of 50

[The_Light]

Originally Posted by Soul King

Question: Should I stretch out my abs after I do my workouts? Should I do it after every workout or after I do all my ab workouts?

Stretching not just your abs, but your entire body is a good idea. I don't think it matters when you do it.

[Soul King]

Originally Posted by The_Light

Stretching not just your abs, but your entire body is a good idea. I don't think it matters when you do it.

Alright, cool.

Thanks

[The_Light]

Today's workout

Good Mornings up to 205x4, don't have confidence here so I dropped to 185x3x5 and nailed form.
Bench to 185x3x5
Romanian DL to 225x3x5
Chins to failure: 18, 14

I think starting good mornings is a good idea, it'll prolly shoot my deadlift up into the 400's And holy cow am I hungry! I just demolished a huge sandwich and I'm hungry still!

[The_Light]

Feels good to be off the 3x5, that thing was strenuous

Power Clean: 95x5, 115x3, 135x3, 155x3, 185x3, 195x1, 205x1, 215x1, 225x1, 235x8x1
CG Bench: 45x5, 95x3, 115x3, 135x3, 155x3, 170x3, 185x1, 205x1, 225x8x1
SQUATS: 45x5, 95x3, 135x3, 155x3x8
Bent BB Rows: 45x5, 95x3, 115x3, 135x15, 12, 12

I like my home-made program more than the 3x5 I was on given my schedule and weak points. So, feelin good! Not sure about 10% body fat though... Deliberating.