Starting Over Workout Journal

[benchintraining]

Well, it seems that everyone is having success with this program so I am going to try it out. I am 37 yrs old and have been lifting for the past 18 months. I used to lift when I was in HS and college but with marriage and life I took a 13 year vacation. When I started back I could bench 205 and squat 225 (that was a humbling experience) so I have made some respectable gains but I am still very weak and have way to much fat.

Here are my stats today. Height 6'0 / Weight 220lbs / Body Fat 22% (yikes)
Neck 17" Arms 17.25" Chest 46" Legs 25.5"
Bench 340lb.
Squat 350lb.
Deadlift 315lb. (really no clue)
I have really noticed how one dimentional I have become with not working my legs that much. I had been working with 355 for 5 - 6 reps on squats but I was only dropping my hams to parallel and not "ass to grass" so I am putting my max at 350 to start. I slipped a disk about 3 weeks ago but I think I am ready to begin, I plan to go easy on the squats and deads for the first 2 weeks to get my form and depth correct.

Goals: I really want to increase my leg strenght and size and to lower my bodyfat to 17% but increase my weight 5lbs. to 225lb. I figure that would be a lean mussle increase of 15lbs. Other goals for the next 9 weeks - Bench 365 / Squat 405 / Deadlift 405

[benchintraining]

Bench
225 x 5
235 x 5
245 x 5
255 x 5
265 x 5

Squat
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5

Rows
115 x 5
125 x 5
135 x 5
145 x 5
165 x 5

2 sets of leg ups to failure

I went a little heavier than I what I was supposed to do today on bench but to stop at 250 seemed a little to light. I do see that when you do a 2nd rotation of this program, a light week in 1 and 2 will be welcomed.

My squats felt fine with my back but I am very sore tonight but I can still bend over ok. I was used to squatting hams parallel...going ass to grass is a lot tougher but I am glad I am doing it the right way. I love rows. I never did them before and I can see why they build a big back.

I am looking forward to Monday

[benchintraining]

Cardio for 35 min today. Man I can feel it in my hamstrings today.

[benchintraining]

Squat
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Deadlift
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Standing Military
115 x 5
125 x 5
135 x 5
135 x 5
140 x 5

Pullups
5 x 5

Decline sit ups
25 x 2

My legs were so friggin sore yesterday. I am glad that yesterday was a light leg day. I learned my lession on deadlifts. I need to ramp my weight instead of 5 x 5. Deads are by far my weakest exercise but I think in part that I am hesitant because of my back not being 100%. I am doing cardio later today.

[benchintraining]

Nothing special today. Cardio for 40 minutes. Incline sit ups 25lb x 25 x 3, leg ups until failure - 2 sets. My back and legs are still sore but I bet by next week I will be ready to push myself on squats.

[benchintraining]

Bench
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5

Squat
205 x 5
225 x 5
240 x 5
260 x 5
275 x 5

Rows
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Seated overhead DB extension
100 x 8
100 x 8
100 x 8

Preacher Curl
95 x 10
105 x 10
115 x 10

BB Shrugs
315 x 8
335 x 8
365 x 8

Good workout today. I could finally take a dump this morning without hanging on to something to sit down. My bench and rows were very easy today and my squat felt good today as well. My back is feeling better and better and I cant wait until Monday.

[jtroster]

Welcome to the forum.

[joed]

Welcome. Look forward to following your soreness...er...ah...I mean your progress.

[Gunn27]

Good looking workouts, welcome.

[benchintraining]

Thanks everyone. i am looking forward to your comments and advice.

[GSCampbell]

Thanks everyone. i am looking forward to your comments and advice.

Wow, did you ever open a can of worms with this one - you'll get advice you never wanted :D

Kidding aside, welcome!

GSC

[jaguarr]

Welcome to Jurassic Park, bench! Looks like you're off to a great start!

jag

[benchintraining]

Bench
225 x 5
240 x 5
255 x 5
270 x 5
290 x 5

Squat
280 x 5
280 x 5
280 x 5
280 x 5
280 x 5

Rows
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5

Weighted Dips
10 x BW + 45lb
10 x BW + 45lb
10 x BW + 45lb

Incline Sit Ups

25 x BW + 25lb
25 x BW + 25lb

Hypers

15 x BW + 35 lb
15 x BW + 35lb

My bench felt good today. On my 4th set I felt like I could have done 10 reps so I went heavier that I was supposed to on the 5th set. My confidence is getting better with squatting. The weight did not feel that heavy and my lower back did not give me any trouble. I went skiiing with the kids on Friday and I was skiing with one of them between my legs and snowplowed the whole time. It was her first time skiing so my knees and back were screaming after about 5 hours....Im getting old. I need to work on my sit ups a little more and I will head back in an hour to do some cardio. I have noticed that my weight is down about 5lbs. I hope its all fat but its probably water weight.

[benchintraining]

Cardio for 20 min this morning. It wasnt long but my legs were not up for it. I have to say after starting this 5 x 5 program, I am looking forward to squatting and if I was going to miss a workout it was going to be legs. I hope to get to 500 by 07'.

[benchintraining]

Squat
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

Standing Military
135 x 5
135 x 5
135 x 5
140 x 5
140 x 5

Deadlift
185 x 5
225 x 5
275 x 5
275 x 5
275 x 5 (Stop laughing, I know this is sad)

Pullups
5 x 5

Decline Sit Up
25 x 1
30 x 1

Good workout today. Squats are feeling good. The miltary presses were a little tough today. My deadlifts suck but I never did them before. I could have went higher but I thought I have 7 more weeks of this and i want to take my time and get my form correct. (ok, my skirt got tangled up with the bar) I will pull 500 by June!!!

[jaguarr]

Squats AND deadlifts on the same day? You're a better man than me, Charlie Brown! :p Nice workout!

jag

[benchintraining]

Squats AND deadlifts on the same day? You're a better man than me, Charlie Brown! :p Nice workout!

jag

Thanks, it's not too bad since today was my light squat day and as you can tell by the weight, I did not push myself on the deads. I am really enjoying this 5 x 5 program. Cardio tomorrow with some ab work.

[benchintraining]

Cardio today for 30 min. My legs feel good but my back is a little sore. I did a lot of driving yesterday. I should be ready to go tomorrow.

[jmurjr]

Nice workouts, Your DL's #'s are real good. Be carefull going for that big pull. With the number you have now a max of 500 wouldnt surprise me. I have similar numbers and have pulled 500+. I'm just laying back on DL max and Squat max since my lower back got messed (shoveling snow then later on DL's) Only sets and reps for right now. All your number look damn good. I just switched to a 10 X 3, Looks like your seeing good progress in the 5 X 5. Have to keep that in mind.

Are you pushing yourself on the dips seems like you should be doing more than a wheel?
Maybe not since it is your bench day also, I split mine off.

[benchintraining]

Nice workouts, Your DL's #'s are real good. Be carefull going for that big pull. With the number you have now a max of 500 wouldnt surprise me. I have similar numbers and have pulled 500+. I'm just laying back on DL max and Squat max since my lower back got messed (shoveling snow then later on DL's) Only sets and reps for right now. All your number look damn good. I just switched to a 10 X 3, Looks like your seeing good progress in the 5 X 5. Have to keep that in mind.

Are you pushing yourself on the dips seems like you should be doing more than a wheel?
Maybe not since it is your bench day also, I split mine off.

Thanks for the input. The more I do this program the better my back is feeling. I agree on the dips, I need to put 2 wheels on. I will do that on Monday.

[benchintraining]

Man, I did not feel like working out today but as I got into the workout the better I felt.

Bench
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5

Squat
240 x 5
260 x 5
280 x 5
300 x 5
315 x 5

Rows
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

Barbell Curls
105 x 10
115 x 8
125 x 8

Seated DB Overhead Extension
110 x 8
110 x 8
110 x 8

Bench went up fairly easy considering I did not want to workout in the beginning. My squats were feeling good until the 4th set. I think my stance was too narrow and on the 4th rep I went waaayyyyy to deep. I almost did not pull out of it, the 5th rep I did but I was spent. The 5th set I set a wider stance and it went easier than 300. No time for cardio or abs, I'll hit those tomorrow. I just stepped on the scale and I hit 226lb. (I suck at weight loss)Have a good weekend and GO STEELERS!!!

[benchintraining]

Bench
235 x 5
255 x 5
270 x 5
285 x 5
300 x 5 (PR)

Squat
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5

Rows
135 x 5
150 x 5
165 x 5
180 x 5
190 x 5

DB Curls
40 x 8
40 x 8
45 x 8

Decline Sit ups
3 x 25 + 50LB

Hypers
2 x 15 + 35 LB

I am starting to runout of gas on bench. I probably only had 1 more rep in me on my 5th set. Squats went well. I have widened my stance to a little past shoulder width but I am going to depth. Rows are getting better and better. I will shoot for 205 x 5 next Monday. Man, I am looking forward to week 5 and deloading. No time for cardio but I'll get an hour in tomorrow.

[Gunn27]

Intense looking workouts, nice job on the PR ! :)

[benchintraining]

Thanks! This 5 x 5 program is tough on this old man. I had to take 4 motrin to ease the soreness in my back and knees....age is not for the weak.

[benchintraining]

Well, not a great performance today. I did not eat past 2 pm yesterday and I think I was a little out of gas today.

Standing Military
115 x 5
125 x 5
135 x 5
145 x 5
150 x 5

Squat
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5

Deadlift
225 x 5
250 x 5
295 x 5
315 x 5
340 x 5

Pullups
5 x 5

Decline Situps
2 x 25 + 25lb

I am struggling with military press. It just feels heavy. Squats went ok, (its a light day) and I finally started putting a little weight on the deads. I have to work on my grip strength. I had to regrip on the 3rd rep of the 5th set. That 4th rep was a b**ch. I am heading back in this afternoon for a little cardio.

[benchintraining]

I went back after work and did 30 min of cardio. I will head in the morning to hopefully get an hour in. I gotta loose this fat and I dont think I have put a dent in my BF yet.

[jaguarr]

I went back after work and did 30 min of cardio. I will head in the morning to hopefully get an hour in. I gotta loose this fat and I dont think I have put a dent in my BF yet.


Hmmm....what's your diet looking like these days? I bet if you posted it, you'd get some great feedback from our resident nutrition guru's. That could be the missing part of the equation for you on your BF loss. The workouts look strong, so perhaps it's time to look more closely at diet?

jag

[benchintraining]

Hmmm....what's your diet looking like these days? I bet if you posted it, you'd get some great feedback from our resident nutrition guru's. That could be the missing part of the equation for you on your BF loss. The workouts look strong, so perhaps it's time to look more closely at diet?

jag

I really have never looked at my diet that closely. I have cut out my favorites during this program. No chips, pretzels, cookies, the good stuff. I am trying to get at least 200 grams of protein a day but I know I am not always getting there and I really should have 300 grams but its a job consuming that much protein. I think you are absolutely correct about the diet though.

[benchintraining]

This was the worst workout I have had in a long time and I have to say 80% of it is my fault. I made a big mistake. I did not check my ego at the door. As I said earlier, I have rather weak legs. My max was 350lb for squat but I was basing my program off of a 380 max. It caught up to me today and I sh*t the bed with my legs.

Bench
280 x 5
280 x 5
280 x 5
280 x 5
280 x 5

Squat
255 x 5
275 x 5
295 x 5
315 x 4 + 1 not at depth
335 x 1 + 3 not at depth

Rows
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

BB Curls
95 x 8
105 x 8
120 x 8

What a crap day. I get up at 5 am (i think too early for moving that much weight) check my weight and BF. I gained 5lbs (up to 225lbs) and still 22% BF (very disheartining). I hope that electronic monitor is wrong but its probably not. I was thinking of deloading a week early on squats but I think the best thing is to lower my squat max 30lbs on the excel sheet and continue. Does anyone have any opinions on this idea. I'll get my self together for monday. I am to finish at 315 for 5 on bench, (thats 15lbs over this mondays workout) so i gotta get psyched for it.

[benchintraining]

30 Min of Cardio.

Dips
BW x 10
BW x 10 + 45lb
BW x 10 + 65lb
BW x 6 + 90lb

Hammer Curls
50 x 8
50 x 8
55 x 8

[benchintraining]

40 minutes of cardio. I have made a decision that I will stay at the 380 max level for squat and just deload a week early on Monday. Ive done 315 x 5 and I just need to do 325 x 3 x 3 on Monday.

[jaguarr]

I really have never looked at my diet that closely. I have cut out my favorites during this program. No chips, pretzels, cookies, the good stuff. I am trying to get at least 200 grams of protein a day but I know I am not always getting there and I really should have 300 grams but its a job consuming that much protein. I think you are absolutely correct about the diet though.

Post you're diet, man. I learn something new from our resident dietary guru's every time I or someone else does. You might, too. :) Your lifting looks like it's going awesome, though!

jag

[benchintraining]

On a side note, I took my free sample of Gakic and ...... nothing. not even a buzz. I hope no one wastes their money on that crap. Anyhow, I am getting a better feel for this program and I will not rely on the spreadsheet to completly set up my workouts. It was too aggressive on bench today and I jumped 15lbs from last Monday....too much.

Bench
240 x 5
260 x 5
280 x 5
300 x 5
315 x 3 + 1 with about 5 lb help.

Squat
300 x 5
300 x 5
300 x 5
300 x 5
315 x 5

Rows
150 x 5
165 x 5
180 x 5
195 x 5
205 x 5 (PR)

SLDL
185 x 10
225 x 10

Decline Situps
3 x 20 + 45 lb.

Cardio 20 Minutes

I decided to lower the weight on squats and get in the reps. I got 5 more weeks to get my weight up and I can use the reps. On bench, my 4th set of 300 went easier than last week but I was out of balace with 315lb. Rows went well and I tried SLDL's for the first time. I like those much better than hypers. I can't wait to start deloading next week.

[benchintraining]

Cardio 35 minutes.

[benchintraining]

Post you're diet, man. I learn something new from our resident dietary guru's every time I or someone else does. You might, too. :) Your lifting looks like it's going awesome, though!

jag

Yeah, I know, but its going to be a pain. I will try to do that starting on Monday.

[benchintraining]

Easy day today. I did not push myself to hard today. I was in a different gym about 4 hours away and I could just imaging my back going out and then I would be screwed so I worked fast but I did not push the weight.

Squat (light day)
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5

I got great depth today. I am trying to keep my hands on the power rings rather than putting my hands out to the end of the bar. I think that helped

Deads

255 x 5
275 x 5
305 x 5
325 x 5

I didnt go higher. My back felt a little tight and I did not want to push it.

Military
115 x 5
125 x 5
135 x 5
145 x 5
155 x 5

I HATE military!!! I can not get comfortable with it. I am switching to incline for the deload. I dont mind sitting and doing it but standing is very awkward for me.

Pullups
5 x 5

[benchintraining]

Very good woekout today. I felt like I gave it all I had.

Bench
290 x 5
290 x 5
290 x 5
290 x 5
295 x 5

Squat
255 x 5
275 x 5
300 x 5
320 x 5
340 x 3

Good depth for all of my reps but I could not do a 4th or 5th rep with 340. I could have went down but I would not have gone back up.

Rows
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

Dips
BW x 12
BW x 10 + 45lbs
BW x 10 + 90lbs
BW x 4 + 110 lbs.

BB Curls
115 x 10
125 x 8
135 x 5

Have a great weekend everone.

[benchintraining]

Deload....AAAAAAHHHHHHHH!!!!

Man did this workout feel like a piece of cake. Even 1 day after recovering from the flu, it went fast and felt light.

Bench
260 x 3
295 x 3
320 x 3

Squat
325 x 3
325 x 3
335 x 3

Squats felt great. I'm going for 350 x 3 on Friday

Rows
185 x 3
205 x 3
225 x 3 (PR)

SLDL
225 x 10
275 x 10

Overhead DB Extension
85* x 12
85 x 12
85 x 12

* Thats the heaviest DB's they had !?!

Ran 1 mile

I am out of town in Chicago and I went to a Bally's tonight. I was ready to pull my hair out. I watched at least 20 people bench and only two (2), thats right 2, brought the bar to their chest. The others stopped 3-5 inches from their chest. WTF!! I saw legs floppin like crabs flipped over on the beach, .....it was hard to watch. In the hour and 20 minutes that I was there I never once saw anyone squat. I saw a lot of little guys rolling up their sleeves to see their massive 12 inch guns but no squats, deads, or rows. What in the world are these trainers teaching these people! For a second I felt strong. I will be glad when I am back in my own gym on Wednesday.

[benchintraining]

Standing Military
155 x 3
165 x 3 (PR)
170 x 3 (PR)

Deadlifts
355 x 3 (PR)
365 x 3 (PR)
375 x 3 (PR)

PullUps
6
5
6

I am not going to keep posting PR's for deads, STD Military, or rows because everything I get is a PR because I never did them before. The only one's I will post is squats and bench. Well I was going to follow the spreadsheet and do 330 x 3 on DL but I thought WTF, I gotta get to 500 by June and I'm not going to get there by taking it easy. 375 x 3 was getting close to my max but I find that each week that I do these, the weight that I did the previous week doesn't seem that heavy. At some point I am going to crap out but I hope its not for at least another 50 lbs.

[benchintraining]

I think I over did it deadlifting on Wednesday. Man I was really sore yesterday but today was much better.

Bench
300 x 3
300 x 3
300 x 3

Rows
205 x 3
205 x 3
205 x 3

Squat
295 x 3
325 x 3
345 x 3 (PR) I wanted to shoot for 350 but I had it in my head that I would struggle. i should have went for it, 345 went up fine.

BB Curls
115 x 8
125 x 8
135 x 6

Dips
bw x 15
bw +45lbs x 12
bw +90lbs x 6

I crapped out on arms today. My bench felt very heavy today. I actually got a bump out on my third set, which actually felt the best but I didnt think it would feel that heavy today. Does it make a difference if you use a fatter bar than a thin one? Probably not but I am looking for an excuse....

[joed]

I don't know b-i-t, a 300 bench is a 300 bench, slim or fatter bar. Personally I like a thicker bar because I've got big hands & it seems more comfortable to me. On the thin bar with some exercises I feel like I can wrap my hands around it twice. Solid lookin' WO.

[Gunn27]

Congrats on the recent plethora of PR's, that's some quality weight your pushing/pulling. Keep up the good work! :)

[benchintraining]

Thanks everyone. I appreciate your comments.

[benchintraining]

I have gone off of the eating right band wagon this weekend so I better get crackin on the cardio. A Chucky Cheese birthday party, someone brought Crispy Creams into the house, I got a cold and I'm stuffing anything I can find into my mouth. I am so ashamed...lol. I am going to shoot for 5 days of cardio this week.

[benchintraining]

Not an outstanding day but respectable. I was worried yesterday on what I was going to bench today. I have to go to Atlanta today (Im at the airport now) and the only time I could get in to the gym was 5:30 am. I am not a very strong lifter that early in the morning and I had a hard time with 300 x 3 x 3 on Friday. So, I do my first 2 sets nice and easy. I even took 305 out by myself. 3rd set I put on 330. First 2..BAM, BAM nice, not real heavy and I'm thinking "I cant wait to post this" when I should have been concentrating becuase I brought the bar down too high on my chest. My spotter did a good job and pushed the bar back (not up) into my groove but it was still an assist. The good news is I feel confident going for 335 x 3 on Monday and I will hit 315 x 3 x 3 on Friday. Sorry for the long story that I only care about...lol

Bench
275 x 3
305 x 3
330 x 2 + 1 assisted

Rows
205 x 3
225 x 3
235 x 3 (PR) I'm running out of gas. You are supposed to use an overhand grip correct?

Squat
330 x 3
330 x 3
330 x 3

SLDL
245 x 10
275 x 10

[benchintraining]

35 Minutes of Cardio today.

[jaguarr]

Looking good in here, bench. Keep up the good work. Oh, forgot to answer the question you had for me over in my journal. On the heavy squats, I'm going to parallel. On the light one's that I mix in giant sets with the lunges, I go ATG.

Cheers!
jag

[benchintraining]

6:00 AM 30 Minutes Cardio


5:00 PM Workout

Pull-ups
8
5
7

Standing Military
160 x 3
170 x 3
185 x 0 Couldnt do it
175 x 3 (PR)

Deadlift
355 x 3
370 x 3
390 x 3 (PR)

Hammer Strength Shug Machine
6 45's x 10
8 45's x 10
10 45's x 8

Good workout. I was very happy with my deads. Each week, I can handle more weight. When I look back at my posts, I can remember when 235 felt really heavy. I am going to try for 405 next week. I am in Atlanta so I went to a Gold's. Afterwards a few friends of mine went to Stoney River and what a meal. 10 oz filet with 5 oz of blue crab, good wine, and cheesecake for dessert. The only way it would have been better is if my wife was with me.

[benchintraining]

Looking good in here, bench. Keep up the good work. Oh, forgot to answer the question you had for me over in my journal. On the heavy squats, I'm going to parallel. On the light one's that I mix in giant sets with the lunges, I go ATG.

Cheers!
jag

Thanks for the encouragement Jag. You got some great squat stats there.

[jaguarr]

Thanks for the encouragement Jag. You got some great squat stats there.

Thanks, man. You ain't no lightweight, yourself! :cool:

jag

[benchintraining]

The good news is I can now squat more than I can bench, the bad news is I am still a weakling...lol

Bench
315 x 3
315 x 3
315 x 3

Rows
215 x 3
215 x 3
215 x 3

Squat
320 x 3
345 x 3
365 x 1 (PR) failed on #2

BB Curls
115 x 8
125 x 8
135 x 7

Dips
BW x 15
BW + 45lb X 15
BW + 75lb X 10
BW + 110lb X 4

Bench felt good today. It was a moral booster to do my whole routine with 3 plates. Rows, I know I know but it is getting better. My squat, I set a personal best. I know I did not hit 3 with 365 but I know what the weight feels like now and I did get below parallel on the 1. The good news is I am 30lb ahead of the excel sheet on my squat. I am ready for Monday.

[jaguarr]

You? A weakling? Yeah, right! You're putting up some killer numbers, bro! Keep at it!

jag

[benchintraining]

Some days you got it and some days you dont. Today, I didn't. Which really sucks because I missed 330 x 3 last week. I tried 350 and it went down going up ok and about 6-7 inches up my wrists rolled back like I was reving a motocycle but as fast as they went back I rolled them back. I saw my life pass before my eyes...lol. I will drop back and go for 330 x 3 next Monday.

Bench
285 x 3
315 x 3
335 x 2
350 x 0

Rows
205 x 3
215 x 3
230 x 3 really struggled to keep form

Squat
340 x 3
340 x 3
340 x 3

SLDL
225 x 10
275 x 8
300 x 6

At least squatting went according to plan. I knew it might be a bad day when I got in there. I felt sore in my shoulders and 315 felt heavy. Oh well, Friday is a new day.

[benchintraining]

I took Wednesday off because I was feeling beat up. My lower back is still sore from the SLDL's, I pulled my left hammy slightly, and my shoulders were aching. Does anything work on me :( lol. Today I hit the gym and did
35 minutes of cardio. My lower back is still a little sore but I think the running helped. I decided to get at least my pull ups in. I gotta start doing my core work again. I have slacked off in the past few weeks.

Pull Ups
8
5
7

These pull ups would be a lot easier if I didnt weigh so much :D

[GSCampbell]

These pull ups would be a lot easier if I didnt weigh so much :D

True Dat! I might actually have to make that my signature. Keep up the good work! :cool:

[jaguarr]

Damn, bench. Be careful with those wrists rolling on you while you're pressing. Might be time to consider some wrist wraps? Keep up the good work!

jag

[Maspowerz]

In Highschool i had a simular prob with my wrists, but they liked to roll forward. And my life did flash before my eyes but my spotter must have been watching a different channel. The more i would worry and focus on my wrists, the more they would do what i didn't want them to do. Carefull yo. Get that 335x3 and 350x1 next time.

[benchintraining]

Damn, bench. Be careful with those wrists rolling on you while you're pressing. Might be time to consider some wrist wraps? Keep up the good work!

jag

That was crazy. I never had that happen before and hopefully it never will. They didn't feel weak or stressed. We will see what happens tomorrow when I bench tomorrow.

[benchintraining]

Get that 335x3 and 350x1 next time.

Maybe Monday or the following Monday. I can't stand the wait. :mad:

Is that 385 RAW or with a shirt? Either way that's some good benchin.

[Maspowerz]

The 385 is raw. I don't lift with gear, well a belt and when my knee is acting up i use knee wraps.
Now i have always had an exceptionally high benchpress for my size/weight. But my Squat and Deads are low. Calvus and I are very simular body types and you can see he kills the deads/squats.

[benchintraining]

The 385 is raw. I don't lift with gear, well a belt and when my knee is acting up i use knee wraps.
Now i have always had an exceptionally high benchpress for my size/weight. But my Squat and Deads are low. Calvus and I are very simular body types and you can see he kills the deads/squats.

Yeah, he's got mad deadlift power.

[benchintraining]

A good day today. I was to do 320 x 3 x 3 but I thought I would push it a little. I am glad I hit 330 x 3 today, that gives me a shot at 335 x 3 on Monday. I started doing rows the right way by deloading the weight after each rep and I actually could do more weight. I thought the opposite would happen. I had a good day squatting as well.

Bench
320 x 3
325 x 3
330 x 3 (PR)

Rows
225 x 3
235 x 3
245 x 3 (PR)

Squat
340 x 3
360 x 3 (PR)
370 x 2 (PR)
405 Negative

Got used to the weight with 405. It did not feel as heavy as I thought it would. I should be repping 405 at the end of my next program. No time for arms or core. I will do a few bi's and core tomorrow.

[benchintraining]

This program is starting to beat me up. Recovering from Friday to Monday is getting tough. My shoulders were killing me today, so my starting sets on the bench felt heavy today.

Bench
280 x 3
305 x 3
335 x 2 + 1 assisted :mad:
350 x 1 (PR) :D:D FINALLY!!

Rows
230 x 3
240 x 3
250 x 3 (PR)

Squat
350 x 3
350 x 3


Finally, finally finally I got that monkey off my back. 3rd attempt is the charm. I didn't think it would happen because 305 x 3 felt real heavy and I did not get 3 for 335 but the two I got felt good. I got to say I think I had another 10lbs in the tank but why ruin a good high. :D I had to quit early today so I could not finish my 3rd set on squats.

[jtroster]

Impressive lifts.

[jaguarr]

This program is starting to beat me up. Recovering from Friday to Monday is getting tough. My shoulders were killing me today, so my starting sets on the bench felt heavy today.


I know the feeling, which is why I'm dropping the weight and switching over to some 4x10's for a couple of weeks to give my tendons and ligaments a chance to catch up with the rest of me. Nice job on that 350, man! :cool:

jag

[benchintraining]

Thanks Jag. It has taken me since November to break the 350 plateau. I have this week and next to continue with the 3 x 3's and then I will goof around the following week. I will start the program over April 3rd. I am ready to start loading again. :D

[kimsquit]

excellent progress and a very impressive bench!


:)

[benchintraining]

excellent progress and a very impressive bench!


:)

It's only impressive in my world. Compared to your bench, its small. My 350 includes the bar....lol

[benchintraining]

My shoulders are still a little sore but getting better. It hurts at the base of where my traps touch my shoulders. i think I strained it when I was doing heavy dips. I need to start loading again on military. I'm stuck and I think I need the volume.

Pull Ups
5 :mad: i don't know, i'm too fat....
6
7

Standing Military
165 x 3
175 x 2 :mad:
165 x 3

Deadlifts
365 x 3
385 x 3
405 x 3 (PR) Finally 4 plates!
425 x 2 (PR) Come and get some Bigbrit :D

Cardio
35 minutes

I know i have a long way to go on the deads but I have made a lot of personal progress. When I started this program, I never did them before and 235 was f*ing heavy. i really think I can hit 450 x 3 next week and now i am shooting for 550lb by June 9th. It is still a far cry from Calvus's 455 x 5 x 5 but I'm getting there.

[benchintraining]

30 minutes of cardio....thats 2 days in a row :eek: I need a cheeseburger....

[GSCampbell]

I need a cheeseburger....

I have one right here! (I keep one 'at the ready' at all times for just such an occasion. :D )

[jaguarr]

Hey, man. 405 & 425 aren't lightweight deads in my book. Nice work!

jag

[benchintraining]

Happy St. Patty's Day! This is my last workout with this current 5 x 5 program. I am quitting a week early. It was a poor day of lifting and its time to recover and restart. I will max out on bench and squats on Monday and deads on Wednesday. I will check my weight and measurements on Monday.

Bench
325 x 3
325 x 3
325 x 1 I actually missed the first one..go figure.

Rows
225 x 3
225 x 3
225 x 6 .......Just felt like it

Squat My Back felt really tight from deads
275 x 10 ATG

BB Curls
115 x 8
125 x 7

Dips
BW x 15
BW X 20

I think I went into the gym too early this morning (6 am) and my traps were killing me. I did shrugs on Wednesday for the first time in a few weeks and I over did it. I didn't have it in me today. Ah well, a week of easy lifting and I'll start the program again. I really enjoyed this program.

[GREENFEATHER]

Your numbers are damn good man!! It took me 7-8 months of steady picking away at that 700 lb dead. I looked, I still hold the Maryland high school record for the deadlift! :D Makes my old hide feel good. Everyone has a lift, mine is the dead. I've never been over 425 on my bench, I've never been a bencher.

Power cleans, clean and jerks and barbell front laterals have really added some mass and strength to my shoulders in the last 3-4 months. As bad as my bench is, my shoulders are doing quite well.

[benchintraining]

I decided to not maxout today. I thought what was the point and my shoulder is still giving me a little bit of trouble. Why chance hurting myself for a 10lb gain. I am running the 5 x 5 program again so here it goes.

Bench
225 x 5
240 x 5
255 x 5
270 x 5
285 x 5

Rows
145 x 5
165 x 5
185 x 5
205 x 5
225 x 5

Squat ATG
275 x 5 x 5
455 x 2 Walkouts

SLDL
225 x 10 x 2

OH DB Extension
50 x 8
70 x 8
100 x 8

Incline DB Curls
40 x 8 x 3

Decline Situps
25 x 2 + 25lb

Crunches
15 x 2

[kimsquit]

pretty impressive numbers there, BinT - especially the squats!


:)

[benchintraining]

pretty impressive numbers there, BinT - especially the squats!


:)

Thanks! but really? I'm not that happy with my squats. Until I can do 405 for reps, I dont think I really have that good of a squat.

[benchintraining]

30 minutes of cardio. I am in horrible cardiovascular shape. :(

[benchintraining]

Wide Grip Pull Ups
6
5
Regular Pull Ups
5
6
Hammer Pull Ups
8

Squat (ATG)
240 x 5 x 5

Standing Military
135 x 5 x 5

Deadlift
340 x 5 x 4
365 x 5

Decline Sit Ups
2 x 25 + 25lbs

Ball Crunches
3 x 15

I weigh 231 now. i would like to think its all muscle but it could be that birthday cake I had at 11:30 last night..... Deadlifts felt good but I took Greenfeather's advice and switched my grip on every set. It felt weird and a little bit harder switching grips but I bet it will help. I am going back to squatting 3 days a week for at least 5 weeks but I hope I can sustain gains for at least 6-7 weeks.

[jaguarr]

Nice work, man. Squats three days a week would kill me. Was it your birthday yesterday?

jag

[benchintraining]

Nice work, man. Squats three days a week would kill me. Was it your birthday yesterday?

jag

The squatting is not too bad once you get through the first week. Mondays are the same weight 5 x 5, Wednesdays are light day, about 30lbs less than Monday, and Fridays I ramp to the heaviest weight for the week. Its kind funny that I am doing this much leg work. I have squatted more in 9 weeks than I have in the previous 18 months. It was my mother-in-law's birthday.

[GREENFEATHER]

It takes a while to get used to that grip switch, but I feel it helps out with grip. When I go for max, my grip is always the same, right facing out, left facing in. Time is all we have in this world and we also have opposable thumbs, we can figure and damned thing out!

I was pushing a rock up the hill this afternoon since I couldn't drag the damned thing. It kept digging into the ground so I grabbed up the piece of sheetmetal from the back of the truck and pulled it out. I was thinking, " damn this rock is heavier than the rest". It was, 479 lbs, lol!! No wonder I was having a fit pulling it out. All of the others were in the 2-300 lb range. That's a hell of a lot of fun, lifting the rocks up to the back of the truck, NOT!!! More isn't better, better is better. I forget whose sig line that is, but it's definitely true. Oh yea, that rock is still sitting there awaiting a forklift to get it into the back of the truck, a man's got to know his limitations! :D

[benchintraining]

Light day today. I was rushing to get this workout completed in under 50 minutes.

Bench (1:45 rest between sets)
255 x 5
255 x 5
255 x 5
255 x 5
255 x 8 (dont know why, I just did it)

Rows (1:30 min rest)
195 x 5 x 5

Squat ATG
235 x 5
250 x 5
265 x 5
280 x 5
300 x 5

bb curls (1 minute rest between sets)
105 x 10
115 x 8
115 x 5

Dips
BW x 15
BW + 45lbs x 10
BW + 65lbs x 10

I am not used to going that fast between sets. I am usually between 2- 4 minutes between each set. My back is acting a little weird today. I was sitting on the couch and when I went to get up I couldnt. It took like 5 minutes for the pain to go away. It didnt affect my squatting today though. Go figure.

[joed]

...a man's got to know his limitations! :D

...he said, with a snarl in his voice.

[benchintraining]

Ran 2 miles today. A half mile better than last time. I am trying to get ready for our annual 5K. I should easily be ready by June. My lower back and quads were killing me. afterwards it felt like I squatted 5 x 10.

[jaguarr]

Marathons and bodybuilding are two diverging kinds of activities, but there are folks around here who've managed to do both. Check with Ms. Mac about what she did with her training in order to do both. I think she actually competed in a show not too long after her marathon, actually.

jag

[benchintraining]

Marathons and bodybuilding are two diverging kinds of activities, but there are folks around here who've managed to do both. Check with Ms. Mac about what she did with her training in order to do both. I think she actually competed in a show not too long after her marathon, actually.

jag

Marathon :eek: Oh, no. I'm talking 5K. The only way I could do a marathon is with a car. :D

[jaguarr]

Hey, to me, 5K IS a marathon! LOL! :D

jag

[benchintraining]

I'm in NY this week for our fiscal close so I'm working out at a NY Sports Center. This is a yuppie gym. All of the guys never brought the bar to their chest while benching and when I was squatting there was a guy beside me doing quarter squats. He told me that he just cant get his legs to grow. it was on the tip of my tongue to tell him "maybe if you went down the whole way" but hey I used to be that guy too.

Bench
235 x 5
250 x 5
265 x 5
280 x 5
300 x 5

Rows
175 x 5
195 x 5
210 x 5
225 x 5
235 x 5 PR

Squats ATG
300 x 5 x 5

SLDL
225 x 10 x 2

Dips
BW x 15
BW + 45lbs X 15
BW + 90lbs X 6

Seated Hammer Curls
40 x 10 x 3

My bench felt real strong today. The last set felt real good. That ties my personal best from the last program so I am going to shoot for 310 x 5 on Monday. Rows were tough, especially 235. Squats felt fine. I did not have time for core and cardio but I plan on a double session tomorrow.

[benchintraining]

I got up early and put in 35 minutes on the treadmill. I will head back tonight for core and more cardio.

[kimsquit]

Great workout BinT

:)

[Gunn27]

Yes, a great looking workout. Congrats on the new PB and good luck with the 310 bench on Monday, you can do it. :)

[jaguarr]

Man, you hit it hard! A PB in there and 310 is all dialed in for you to nail it on Monday. Nice work!

jag

[benchintraining]

thanks guys. I appreciate the encouragement. I put in another 35 minutes of cardio and some core work.

[benchintraining]

Note to self..."do not do 2 sessions of cardio in a day when you are out of shape." My quads were weak as hell today. This was the hardest light day I've had in a while...lol.

Standing Military
145 x 5 x 5

Pull Ups
Wide Grip 5 6
Regular 7 6.75
Hammer 8 8

Squats
265 x 5 x 5

Deadlift
365 x 5 x 3

4 Sets of abs

5:15 am ...Holy cow, I was heaving like I was running gassers after my 5th set on squats. My quads were fried going in. I usually start will pull ups but the bar in this gym is attached to the cable machine and guess what he was working...if you guessed bi's you are correct. Yesterday, at this gym it was "wear your wifebeater T's and do bi day. Oh, and dont put any more than a 25 on each side of the ez curl bar. At least I had entertainment while I was doing cardio yesterday. I did Nancy out on the deads today. I was whipped and I worry that if I fatigue my form will go to sh*t and so will my back but the 3 sets I did were strong. I feel like I have plenty of room to go up.

[jaguarr]

See, you need to show that guy the absolute, beautiful perfection that are concentration curls so that he'll be off doing those when you want to use the cable machines next time. :D Nice WO!

jag

[benchintraining]

I didn't eat a lot yesterday before I went to the gym. A half a ham sandwich for breakfast and a Italian sub for lunch. No skim milk, no whey. The house was bare. I think that effected my workout a bit. I got through it but I was in slow motion.

Bench
275 x 5 x 5

Rows
210 x 5 x 5

Squat
240 x 5
265 x 5
285 x 5
305 x 5
325 x 5

Close Grip Bench
135 x 12
185 x 10
205 x 10
225 x 8

4 sets sit ups.

[benchintraining]

Ran 2 miles outside today. I'll shoot for 2.5 or 3 miles on Tuesday. Very slow pace though, about 10 minute mile.

[fitnessman]

Nice looking work outs in here!

[benchintraining]

Nice looking work outs in here!

Thanks Fitty! If I get half as strong as you I'll be happy. (well not really, I'll always want more....:D but that would be a good start.)

Bench
240 x 5
260 x 5
280 x 5
300 x 5
310 x 5

Rows
165 x 5
185 x 5
205 x 5
225 x 5
245 x 5 5th rep form was a little questionable but I'll take it.

Squat
320 x 5 x 5

Skull Crusher
85 x 10
95 x 10

Too much pain in my elbows. I know they are the best exercise for tri's but they hurt too damn bad

rope kickbacks
40 x 10
50 x 8
55 x 8

4 sets of abs

[jtroster]

Try doing your skullcrushers using dumbells instead. That way you can use a neutral grip and it might help the elbow.

[jaguarr]

Try doing your skullcrushers using dumbells instead. That way you can use a neutral grip and it might help the elbow.

I agree. A tricep bar can also make it more comfortable to do skullcrushers.

http://store1.yimg.com/I/bigfit_1890_17304418

Also, make sure you're using proper form (http://forum.bodybuilding.com/showthread.php?t=511631) on those and not using more weight than you can lift without breaking that proper form. :)

jag

[benchintraining]

I agree. A tricep bar can also make it more comfortable to do skullcrushers.

http://store1.yimg.com/I/bigfit_1890_17304418

Also, make sure you're using proper form (http://forum.bodybuilding.com/showthread.php?t=511631) on those and not using more weight than you can lift without breaking that proper form. :)

jag

Thanks guys. I'm going to try that.

[jaguarr]

Thanks guys. I'm going to try that.

Let us know how it goes. I've found that the Overhead Tricep Extensions (they're not really skullcrushers if you do them right) are really easy to get too much weight involved, which inevitably leads to pain in the elbows and/or shoulders.

jag

[benchintraining]

I ran 3.3 miles outside today in a blazing 33 minutes...lol. I am just happy that I didnt have to stop while I ran it.

[jaguarr]

Nice job, Flash! :D

http://www.comicscontinuum.com/stories/0507/18/flash.jpg

(I don't think I could even run 3.3 miles without having an asthma attack, so really...good job!)

jag

[benchintraining]

Lmao!! :d

[GREENFEATHER]

I do my skull crushers on a decline bench. I've found them to be a hell of a lot easier on my old elbows, it takes the shoulders right out too.

[Gunn27]

Bench
240 x 5
260 x 5
280 x 5
300 x 5
310 x 5

Rows
165 x 5
185 x 5
205 x 5
225 x 5
245 x 5 5th rep form was a little questionable but I'll take it.I'm a little slow catching up on everyone this week. Awesome job there BinT, knew you could do it. :)

[benchintraining]

I'm a little slow catching up on everyone this week. Awesome job there BinT, knew you could do it. :)

Thanks Gunn. I'm shooting for 315 x 5 on Monday.

Pull Ups
Reg 8 7
Wide Grip 5 6
Hammer 8 7

Standing Military
155 x 5 x 5

Squats
295 x 5 x 5

Deads
385 x 5
385 x 5
385 x 5
405 x 5 That was heavy :eek:

I feel like I got another 20 lbs on deads before I deload. I am please with my grip. So far I have had no problems holding on to the bar. I am toying with sumo style. Next week I will pull 315 with sumo and see if its any easier. Its supposed to be easier on the back but harder on the hips. I moved my hands in on std military. I put my pinkies on the inside of the power ring. That helped a bit. I may have 10 lbs to go on military before I deload. Thats my weakest lift by far. All in all a good workout. :)

[benchintraining]

I ran a mile at the track and then I then sprinted 100M, walked 100M, sprint 100M, and walked 100M. I did that 3 times and called it a night. That last lap I was dying. I hope to get to at least 2 miles of that by the end of April.

[benchintraining]

My workout started out great but there is something tweaked in my lower back. I noticed last night when I was finishing my sprints that it felt like it might spasm but when I woke up this morning it felt fine. My rows felt a little funny but my first 3 sets of squats were ok (they were light) but my back felt strained going into 4. I did 315 x 5 fine. The strenght felt good but I know I was on the verge of something really bad so I quit and went home. I can touch my toes but I feel stiff and my lower back feels weak. I'll rest it over the weekend.

Bench
295 x 5
295 x 5
295 x 5
300 x 5
300 x 5

Thats my best 5 rep static to date.

Rows
225 x 5 x 5

Squat
225 x 5
255 x 5
285 x 5
315 x 5

I was just thinking today that I feel good and I can still load for another 2-3 weeks and this happens. I think I will stop my Wednsday squats, based on how I feel on Wednesday I may deadlift light.

What do you think of me moving deads to Monday so that gives my back 4 days rest?

[benchintraining]

Well my back is still not feeling better but I was able to get through my upper body workout.

Bench
245 x 5
260 x 5
280 x 5
300 x 5
315 x 5

Rows
175 x 5
190 x 5
210 x 5
230 x 5
250 x 5

Close Grip Bench
225 x 5
245 x 5
265 x 5
285 x 4

I tried to squat but 135 burned my lower back after about 8 reps and 225 I only did 1 rep. I though why try it. I'm out of town this week so I'm seeing the chiropracter on Friday. I got Dr. Ho :D personal tenns (spelled wrong I'm sure) machine. It pulses electrical impulses, almost like a massage.

My bench felt good. I think I have at least another 10lbs before I need to deload. I will deload next week on rows. I'm not sure if my back had anything to do with it but I'm at my limit.

[fitnessman]

315 X 5!!

Very..VERY nice!!!!

You are wasting to much energy building up to that IMHO. The first 2-3 sets in this rep range did little to stimulate muscle.

[benchintraining]

315 X 5!!

Very..VERY nice!!!!

You are wasting to much energy building up to that IMHO. The first 2-3 sets in this rep range did little to stimulate muscle.


Thanks Fitty,

How would you do it?

[fitnessman]

I feel if you are hitting 315 on your last set, this should be your starting point for the work sets.

[benchintraining]

I feel if you are hitting 315 on your last set, this should be your starting point.

On Friday I bench 5 x 5 with the same weight of 5 x 5 but mondays I am to ramp to a max set of 5. I am currently on the Bill Starr program. I'll try to keep the weights closer together next week. Maybe like a 280, 290, 300, 310, 320 x 5.

Thanks

[fitnessman]

I understand the program and you are making awesome strength gains from the first of the year :)

I will be quiet now :D (biting tongue not liking Starr program) ;)

[benchintraining]

I understand the program and you are making awesome strength gains from the first of the year :)

I will be quiet now :D (biting tongue not liking Starr program) ;)

I'm open to suggestions. How do you set up your workouts? Whatever you do it obviously works.

[kimsquit]

Dr. Ho?

:eek:

[benchintraining]

I am at our national meeting and last night Mr. Bench hurt himself. I don't know how much I drank but I know how many times I yacked... :(. I think I'll take it a little easier tonight. I'm feeling better now but I was a light shade of green this morning.

[Gunn27]

I am at our national meeting and last night Mr. Bench hurt himself. I don't know how much I drank but I know how many times I yacked... :(. I think I'll take it a little easier tonight. I'm feeling better now but I was a light shade of green this morning.You been misbehaving BinT? Not good at all... actually I'm just jealous. :)

[fitnessman]

I am at our national meeting and last night Mr. Bench hurt himself. I don't know how much I drank but I know how many times I yacked... :(. I think I'll take it a little easier tonight. I'm feeling better now but I was a light shade of green this morning.

Good for the soul once in a great while..Except for the yacking :p

[jaguarr]

LOL! When I was in college, we always said that throwing up just meant that there was room for more beer! :D Hope your color has stabilized, bench!

jag

[jaguarr]

Good for the soul once in a great while..Except for the yacking :p


Oh, come on, fitty! There is no single more effective abwork than hurling and you know it. Feel the burn! :D

jag

[benchintraining]

I'm feeling much better. 30 minutes on the treadmill. Nothing fast, i would say about a 6.0-6.5 pace. My back still hurts but surprisingly it did not tighten up while I was running. I'll put heat and some muscle massage tonight. I don't want to jink myself but I think its getting better. I'm itchin to squat :)

[kimsquit]

I'm itchin to squat

it itches when you squat?

:p

glad you're feelin' better!

[benchintraining]

Well this was an exhasting week. Usually our National meetings are fairly relaxed but they worked us like dogs this week. I didn't get to workout at all on Wednesday but it was probably for the best with my back. I went to the chiropracter today. I think he fixed me up. I will head into the gym in about 2 hours but no squats until Monday.

[benchintraining]

I know the importance of diet and yet I fail to do what I need to do all the time. I didn't eat much of anything today and I felt very tired with my workout. I also kept it rather simple since I was nervous about my back.

Bench
305 x 5 x 5

Military Press

165 x 5
165 x 5
165 x 5

Wide Grip Pull Ups
8
8

I was whipped today. :( My last set was tough to complete. I needed a lift off on sets 3 - 5. A little cardio tomorrow and I should be ready for Monday.

[jaguarr]

It's amazing how our workouts can go right down the tubes if we let our diet slack. Happens to all of us, though, so don't worry about it too much, man.

jag

[benchintraining]

Not a stellar workout today but after my bench performance on Friday I cant complain. My back bothered me on rows but surprisingly not squatting.

Bench
265 x 5
280 x 5
295 x 5
310 x 5
320 x 3 :(

Rows
205 x 3
225 x 3
250 x 2
240 x 3

Squats
225 x 5
275 x 5
315 x 5
340 x 5

Preacher Curls
75 x 10
95 x 10
105 x 8

Two handed OH DB Extension
80 x 8
100 x 8
120 x 5

3 sets abs

Ran 3 miles. Took the kids on a bike trail tonight. They rode while the Mrs. and I ran. We had to stop a lot (im tired, I'm thirsty...lol) but we got a decent workout in.

Rows were hard today. Got a little sciatic in my right cheek when I was doing them. I cant believe my squats today. 340 felt good. I just got a 13MM power belt from Inzer, I think that had a lot to do with it. I usually dont wear one until I get above 315 but today I put it on at 275. This belt is soooo much better than those little toy ones that I have always used.

[GREENFEATHER]

Get your chiro to adjust for the sciatic, I had to have that done a few years ago.

[benchintraining]

Get your chiro to adjust for the sciatic, I had to have that done a few years ago.

He's working on it. I had my second treatment today. I think he about crapped when I told him I was squatting today..lol.

[jaguarr]

I have to have my chiro adjust for the sciatic every now and again as well. Man does it feel better afterwards! Squatting after that? Insane! :D Are you liking using a belt with the heavier squats? I've considered using my belt for the heavier weight to save my lower back a bit as well.

jag

[benchintraining]

I have to have my chiro adjust for the sciatic every now and again as well. Man does it feel better afterwards! Squatting after that? Insane! :D Are you liking using a belt with the heavier squats? I've considered using my belt for the heavier weight to save my lower back a bit as well.

jag

Jag,

I tried the tricep bar and it still hurts the elbow, though not as much. There are enough tri excercise for me to do. Squatting may have not been a great idea. I'm hurting today...lol. I like the belt. It definetly helps. I try not to use one until I get to weights high for me. With my lower back the way it is I dont want to take any chances.

[jaguarr]

Jag,

I tried the tricep bar and it still hurts the elbow, though not as much. There are enough tri excercise for me to do. Squatting may have not been a great idea. I'm hurting today...lol. I like the belt. It definetly helps. I try not to use one until I get to weights high for me. With my lower back the way it is I dont want to take any chances.


Hmmm, interesting about the tricep bar still hurting your elbow. Does it hurt above or below the elbow? If it's below, you might consider getting one of those adjustable elbow bands (ACE make a pretty good one or something like this (http://www.elbowpain.com/Elbow_Pain_Products/Captain_Adjustable_Elbow_Wrist_Support.htm)) that's made to provide constant compression. I have one that I wear now and again, but when I first got it I wore it damn near 24/7 for two months. My elbow pain is pretty much gone. There's always close grip and reverse grip benches that you could work into your routines as well that will hit your tri's hard.

jag

[benchintraining]

Not a bad day today.

Widegrip Pullups 7 6
Regular Grip 9 7
Hammer 8 8

Military Press
135 x 6
155 x 5
170 x 5
180 x 5
190 x 5

BB Shrugs
225 x 10
315 x 10
315 x 10
315 x 10

21's EZ Curl Bar 95lbs

Shrugs were hurting my back so I went light on them. I am surprised at how well I did on militarys. I did them sitting to take the stress off of my lower back.

[GREENFEATHER]

Reverse grip benches are awesome for a change of pace. I saw David and Peter Paul, The Barbarian Brothers, do them at a seminar eons ago!! Those 2 were a hoot doing a 500 lb reverse bench! :eek:

[benchintraining]

Reverse grip benches are awesome for a change of pace. I saw David and Peter Paul, The Barbarian Brothers, do them at a seminar eons ago!! Those 2 were a hoot doing a 500 lb reverse bench! :eek:

Good idea! Thanks

[jaguarr]

Those 2 were a hoot doing a 500 lb reverse bench! :eek:

:eek: Damn! That's sick! Reverse Grip Bench are a great tricep lift.

jag

[benchintraining]

Well I was going to deload today but who deloads on a Friday. I sure dont but its time.

Bench
310 x 5
310 x 5
310 x 5
310 x 4 :(
300 x 4 I'm fried

4 sets of Abs

Rope push downs

130 x 15
130 x 15
130 x 15

Reverse Grip BP
135 x 15
185 x 10

I'm taking Greenfeathers advice and trying these. Just getting the feel for them.

Dips
BW x 15

No back, no legs today. I'm going to let my back heal over the weekend. I was extremely tight and stiff. I think I keep aggravating by not resting.

[fitnessman]

http://www.exrx.net/Calculators/OneRepMax.html

Just an FYI on the link.

Good move on the dips.

When is this program done?

[benchintraining]

http://www.exrx.net/Calculators/OneRepMax.html

Just an FYI on the link.

Good move on the dips.

When is this program done?

Thanks for the link.

I am starting to deload next week. 4 weeks of 3 x 3. I think I should be ready to squat on Monday so I was going to continue the 5 sets of 5 with squats but I think I will only squat once per week but include leg press and leg curls. Any suggestions?

[jaguarr]

Thanks for the link.

I am starting to deload next week. 4 weeks of 3 x 3. I think I should be ready to squat on Monday so I was going to continue the 5 sets of 5 with squats but I think I will only squat once per week but include leg press and leg curls. Any suggestions?

I think that's a pretty reasonable plan. SLDL's are also a nice alternative to leg curls if you get bored with those and want to fry your hammies.

jag

[benchintraining]

Had a great weekend. The Mrs. and i took the kids to the Inner Harbor in Baltimore. We usually make it down twice a year and do the aquarium, eat crabs till we bust, science center, the usual tourist stuff.

My back did not feel any better this morning but I thought I'm squatting anyhow. If I sit with my back parallel to the wall I can feel my hams and lower back pulling. Its tight as hell. I have to use a towel hook around my foot to stretch and I cant go that far (inch or 2 at best). Oddly enough I can squat down ok its more sitting and bending thats an issue.

Bench
295 x 3
315 x 3
335 x 3

T-Bar Rows
135 x 5
160 x 3
170 x 3
90 x 12

I knew that Pendlay rows would kill me so I used T-Bar to take the stress off of my back.

Squats
315 x 5
340 x 3
340 x 3
350 x 3

Dips
BW + 45lbs x 15
BW + 45lbs x 15

My back feels better after that workout. I may be sorry tomorrow but tomorrow is another day. I'm glad I got 335 x 3 out of the way. I missed that twice on my first go around of the 5 x 5.

[benchintraining]

A little tired today. i drove from Pittsburgh to Cleveland and then onto Cincinnati for an a.m. appointment. Next time I'm flying to Cincy, the drive home tomorrow is going to be a pain.

Pull Ups
Standard 10 9
Wide Grip 7
Hammer 10 10

Military
Standing 135 x 5 155 x 5
Sitting 155 x 5 170 x 5

Deadlift - Sumo
225 x 5 x 2
275 x 5
315 x 6

21's - 95 lbs

BB Curls
95 x 8 x 2

Testing out the back today. I'm trying sumo style to take the pressure off of my lower back. I went very light today and it felt great. i'll see how I feel tomorrow but I think i'm almost 100%

[jaguarr]

Glad the back is feeling better, man. Nice job on that 335 on your bench, too!

jag

[benchintraining]

Thanks Jag. :)

[benchintraining]

I'm still working out just not posting lately. My strength is going up but I need to loose a few pounds but I'm afraid to cut hard so I dont stunt my progress. My body weight is hovering around 225 - 230.

Anyhow here are some highlights over the past month.

Bench
345 x 3
370 x 1

Squats
385 x 3
405 x 1

BB Rows
275 x 3

Sumo Deadlifts
405 x 5

I finally got the feel for doing sumo deads. I think I can start pushing myself next week. Ever since I got my back adjusted my squats have taken off. Its still not a lot of weight but I'll get there.