Got Wood? Woody's Lifting Journal

[jshaw5]

Thanks fella! Lockout isn't strong enough to press the house off the foundation so I'll be sticking to seated awhile longer

Thanks my man! 150 for reps is in sight

You got it no problem bro.

[12ccopeland]

.

*Logs on to forums...derp, derp, "Hey look some activity in Wood-Man's log!" *clicks*...Sees image. Fukkin lol'd

[Woody-5]

[img]http://i.qkme.me/35npeg.jpg[/i mg]

lmao! gotta work on that lockout strength

[Woody-5]

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Thursday 7/26/12- OHP- 5/3/1 Week 3

Swell workout today. Thus far, the week has been tougher than expected with the 95% sets. Needed to push out a big PR today to feel better about the week as a whole

Seated OHP
45 x 10
75 x 5
95 x 3
112.5 x 5
127.5 x 3
142.5 x 5 5RM PR!
Fukking huge. the 127.5 set felt heavy, so I had to reach for one of my secret weapons on the ipod. Luckily the Spice Girls carried me through to a big PR

Bench w/ Feet Up
45 x 10
135 x 5
175 x 8
175 x 8
175 x 8
Dedicated to the Gorilla. Even got some footage today. Paused the 8th rep for 1-2 seconds at the bottom for each of the 175 sets. Felt good on the pecs

Face Pulls
100 x 10
100 x 10
100 x 10
real strict and smooth

Lateral Raises
25s x 10
25s x 10
25s x 10

Reverse Flies
25s x 8
25s x 8
25s x 10

[Woody-5]

Saturday 7.28.12- 5/3/1 Week 3- Squat Day

Awesome session today. Slightly lacking motivation to get started after a lazy morning, but once I got under the bar all was well. Spend some good time foam rolling and warming up which is really making a huge difference in my squat sessions

Squats
45 x 10
135 x 5
185 x 3
225 x 1
240 x 5
270 x 3
305 x 4 4RM PR!
awesome stuff. I would have counted anything over 1 rep as a PR. I did 305x3 before, but form broke down big time and was a few inches shy of hitting depth. Very pleased with these. I would have gone for 5, but on the 4th rep I lost upper back tightness and it turned into a bit of an awkward grinder. Squats will move onwards to the next 5/3/1 cycle with another +10 increase (340 max)

RDLs
45 x 10
135 x 5
185 x 3
235 x 5
270 x 3
300 x 5 5RM PR
felt pretty good, and not too hard following the squats

Calf Raises
235 x 15
235 x 15
\/\/\/drop set\/\/\/
135 x 25
\/\/\/drop set\/\/\/
BW x 20
stumble out of the rack after these with the calves screaming for mercy

Chin Ups
BW x 10
BW x 10
BW x 10
BW x 10
ditched the weighted ones for some volume today. Biceps got a sick pump

Ab Wheel
kneeling x 10
standing into barrier x 10 (partial ROM)
standing into barrier x 10 (partial ROM)
abs felt worked after squats but I still got some pretty long ROM reps out on the final few of the last set

[DerekJeter]

Dayum anything over 1 rep being a PR and hitting it for 4?! You bastard. Then an RDL PR???

[Woody-5]

Dayum anything over 1 rep being a PR and hitting it for 4?! You bastard. Then an RDL PR???

One PR needs a second one to accompany it

Wanted 305x5, but after that 4th rep I didn't want to destroy my back. Things are going smooth right now for everything (except bench) and I want to keep it that way.

[DerekJeter]

One PR needs a second one to accompany it

Wanted 305x5, but after that 4th rep I didn't want to destroy my back. Things are going smooth right now for everything (except bench) and I want to keep it that way.

TIME FOR SMOLOV!!!


But srs I can't wait til I can squat and DL again...wanna switch?

[Woody-5]

TIME FOR SMOLOV!!!


But srs I can't wait til I can squat and DL again...wanna switch?

Lol, no smolov yet

After Hudson, I originally planned to do a higher frequency program for squats, but they seem to be thriving on 5/3/1, so why change it?



Programing notes for the next 3 weeks:

Vacation is coming again in August, so after the next 3 week wave, I'll be taking a week off to relax and spend time with the family etc.

Everything seems to be well balanced right now with a few minor exceptions. My goal for now is to hit everything equally. Specialized programs are great, but they take away from the other lifts. Hardcore deadlift training kills my squats (and vice versa), bench training fuks with my shoulder & OHP work.

The big issue right now is bench- it's struggling on 5/3/1. missed a rep week 1 and only hit the required reps on week 2 & 3. I've been looking at a bunch of bench programs, but I'm worried that doing a program that benches 2-3 (or even 4) times a week will throw off my other lifts off. For the next 3 weeks I'll be doing my own thing on Monday's with a little more volume then hitting some light work on Thursdays after OHP & shoulders are done. (then after I lose 20 pounds on my max, I'll use a proven program )

Mondays
Woodbench
CGBP 5/3/1 (using 210 as max: +10 from last cycle)
Incline work (flies or DB press)

Wednesdays
Deadlifts- Wk 1- 85% x 5 singles, Wk 2 90% x3 Singles, Wk 3 95% x 1 Single (using 485 as max: +10 from last cycle)
BB Rows 5/3/1 (Using 225 as max: +10 from last cycle)
Seated Row, curls etc & perhaps some rack pulls

Thursdays
OHP 5/3/1 (Using 155 as max: +5 from last cycle)
shoulder isos- face pulls, lateral raises, reverse flies etc
Light bench work- 3x8

Saturdays
Squats 5/3/1 (Using 330 as max: +10 from last cycle)
RDLs 5/3/1 (using 325 as max: +10 from last cycle)
Calf raises
chin ups
ab wheel

[12ccopeland]

Sweet workout man! Program for the next few weeks look fun as well.

[Woody-5]

Sweet workout man! Program for the next few weeks look fun as well.

Thanks fella!

[woodsmash]

This new program looks interesting. In on results.

[Ironlife]

Great prs above mate, i love the squats and how fast they are progressing!

Programming should be fun over the next couple months, right now i have some ideas of what to do but nothing concrete. I do like the idea of not isolating a certain lift anymore

[Woody-5]

This new program looks interesting. In on results.

Thanks mate, Time will tell!

Great prs above mate, i love the squats and how fast they are progressing!

Programming should be fun over the next couple months, right now i have some ideas of what to do but nothing concrete. I do like the idea of not isolating a certain lift anymore

Thanks my man! Squats are moving along for sure! I'm anxious to start the next wave

I'm interested to hear your programming thoughts. I'm definitely trying to keep everything balanced right now. I'll do some specialized programs later this fall but I want to be careful about how I arrange everything so nothing gets neglected too bad.

When is your next session?

[jeezyreezy]

305x4

300x5

Absolutely solid!

[Woody-5]

305x4

300x5

Absolutely solid!

Thanks my man! Feelsgood

[TKD]

Great job getting the squat reps in Woody!! Good depth you had there too man.

RDLs looked good also.

[Woody-5]

Great job getting the squat reps in Woody!! Good depth you had there too man.

RDLs looked good also.

Thanks my man! Feels good to break 300 on the squats again. Next 5/3/1 cycle should have me repping 3 plates

[DerekJeter]

Thanks my man! Feels good to break 300 on the squats again. Next 5/3/1 cycle should have me repping 3 plates

OH YEAH WE'LL SEE












pls.

[Woody-5]

OH YEAH WE'LL SEE












pls.

unless I skip the 315 repout set on week 3 and just go for a new 1RM

[LoveMyInk]

Thanks my man! Feels good to break 300 on the squats again. Next 5/3/1 cycle should have me repping 3 plates

Cant wait for the vid!

[Woody-5]

Cant wait for the vid!

I can't wait to get under the bar for it! I'd rather do it this week instead of waiting until week 3 of the cycle when I'm "suppose to"

[400Lb Gorilla]

I can't wait to get under the bar for it! I'd rather do it this week instead of waiting until week 3 of the cycle when I'm "suppose to"

then what would be the point of running the program

[LoveMyInk]

then what would be the point of running the program

Exactly

[Woody-5]

then what would be the point of running the program

Lol well if I went for it this week I'd get 2-3 reps. If I stick to the program I've got a shot at 4-5
Patience will pay off

[PeterGibbons316]

Woody, what do you think of these bands.....

http://www.flexcart.com/members/elit...d=494&pid=5107

[Woody-5]

Woody, what do you think of these bands.....

http://www.flexcart.com/members/elit...d=494&pid=5107

They look good
I can't comment on those particular ones, but I've got the elite FTS monster mini-bands and I love them. They make quality bands for sure
I'd imagine the ones you're looking at have quite a bit more tension than mine

[PeterGibbons316]

They look good
I can't comment on those particular ones, but I've got the elite FTS monster mini-bands and I love them. They make quality bands for sure
I'd imagine the ones you're looking at have quite a bit more tension than mine

Cool, I might just get a couple sets of some smaller ones instead of 1 of the larger ones.....

You have pegs for them in your rack, or just loop them around the frame at the top/bottom?

[jshaw5]

Can't wait to see the 3 plate squat, it's a great feeling, like you've hit a whole new level.

[Woody-5]

Cool, I might just get a couple sets of some smaller ones instead of 1 of the larger ones.....

You have pegs for them in your rack, or just loop them around the frame at the top/bottom?

No pegs but I should get some. I've looped them around DBs before at the bottom and have used them Up over the top of my rack. I have some dip handles that attach to my rack that I'm going to try looping the bands around next time