Got Wood? Woody's Lifting Journal

[Woody-5]

Blah, you've re-taken the lead. Oh well, more motivation for me.

Do eet!
What's your 1RM?

Easily had a 5th rep if it wasn't for a back cramp.

Lower back cramp of peace lol

[Woody-5]

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Friday 4.19.2013- Intensity Bench


Awesome Friday session here. Things felt excellent all around.

Band Pull-Aparts/ Face Pulls/ Band Pull-throughs
20/10/10 x 3 sets

Bench
45 x 10
45 x 10
135 x 5
175 x 3
205 x 1
225 x 1
245 x 1
267.5 x 4 Rep PR
wrecked it and it was easier than last week's 265x4. I had the strength for 5 but my lower back was cramping up so I racked it. You can see me pause for a second or two after the 4th rep while I consider it but I decided to air on the side of caution. those lower back benching cramps suck balls

CGBP
135 x 5
175 x 5
205 x 1
230 x 6 Rep PR
probably had 1-2 more. Just hit enough to get the PR

DB Shoulder Press
50s x 10
50s x 10
just some light stuff to get the motion in. Pretty easy, 90 sec rest.

Lateral Raises
25s x 10
25s x 10
90 sec rest

Reverse Grip Pushdowns w/ Resistance Band
x10
x10
x10
60 sec or less rest. nice pump in the triceps

Band Pull-Aparts/ Face Pulls
20/10 x 3 sets

[Juggernaut0]

Do eet!
What's your 1RM?

No idea. lol Haven't maxed in months. I would guess somewhere around 290ish?

[chazzy1864]

wrecked it and it was easier than last week's 265x4. I had the strength for 5 but my lower back was cramping up so I racked it. You can see me pause for a second or two after the 4th rep while I consider it but I decided to air on the side of caution. those lower back benching cramps suck balls

I love / hate when this happens. When you finally decide against it and rack it, you think "If only I didn't pause so long, I could've easily knocked it out".

+ How does one air on the side of caution? Does that have something to do with foul odors or something?

[moshvr]

+ How does one air on the side of caution? Does that have something to do with foul odors or something?

I lol'd

Good session Woody. Just push 315 already!!

[Woody-5]

No idea. lol Haven't maxed in months. I would guess somewhere around 290ish?

what did you hit last time?

I love / hate when this happens. When you finally decide against it and rack it, you think "If only I didn't pause so long, I could've easily knocked it out".

+ How does one air on the side of caution? Does that have something to do with foul odors or something?

I hear ya- but I think if I went for the 5th I would have been in some pain lol

well, lower back cramp could lead to something being released...

I lol'd

Good session Woody. Just push 315 already!!

Thanks dude
soon... need more reps with higher weights before I'm ready for 315.

[moshvr]

Thanks dude
soon... need more reps with higher weights before I'm ready for 315.

Yea I suppose that's fair. Have you unracked 315 yet to see how it feels?

[Woody-5]

Yea I suppose that's fair. Have you unracked 315 yet to see how it feels?

I'd like to get 285x3 or so before attempting 315.

I unracked 315 a few times early this year and held it. Didn't feel too bad. I didn't try a negative with it- I bet it would have gotten real heavy real fast

[Juggernaut0]

what did you hit last time?

275 and even then it was a smooth rep. A lot easier to peak up to that 1RM when I'm not doin so much volume work like I am now.

[jshaw5]

How does one air on the side of caution? Does that have something to do with foul odors or something?

ROFL

I lol'd

Good session Woody. Just push 315 already!!

This.

I thought I commented last night, but the internet on my phone sucks. Awesome benching woody. I think you're so close to 3 plates, I bet you could hit it if everything was feeling just right.

[Woody-5]

275 and even then it was a smooth rep. A lot easier to peak up to that 1RM when I'm not doin so much volume work like I am now.

I dunno, I always feel strong as fuk on intensity day after doing a 5x5 earlier in the week. I haven't tried a max bench using this scheme, but I decimated the one squat max that I did.

ROFL


This.

I thought I commented last night, but the internet on my phone sucks. Awesome benching woody. I think you're so close to 3 plates, I bet you could hit it if everything was feeling just right.

Thanks dude! Bench feels on par or maybe a little better than when I was peaking on macenko's before getting sick. 270x4 should be no problem next week considering how well 267.5 was. I'm glad I got out the 1.25 plates! it's working well

I'm gonna bump to 245 volume Monday for bench and probably ride that for 2-3 weeks since it was getting harder last week

[Woody-5]

Saturday 4.20.13- Volume Squat


Killer day today! squat form felt a little off, but I hit everything no problem. lots of energy for the session


Squats
45 x 10
135 x 5
185 x 5
225 x 1
260 x 1
280 x 5
280 x 5
280 x 5
280 x 5
280 x 5
not too bad at all.

Stiff leg deads
225 x 5
245 x 5
275 x 5
stiff legs, pulling the bar from dead off the floor every rep. Dat lower back! My best form deadlifts were when I was doing these 2 out of every 3 weeks on Hudson last year. I'm gonna mix them in on volume squat day and work up to one top set, alternating with speed deads every week

Chin Ups
BW x 5
+35 x 5
+35 x 5
+35 x 5
no prob. BW is down to 200 as of Thursday

Wide Grip Pullup
x5
just because

Calf Raises
60 x 20
60 x 20
60 x 20

Decline Situps
x20
x20
x20

Hammer Curls
30s x 20 (each arm)
sick burnout with 20 reps per arm



i know you're all mirin my batman shirt

[aaronuconn]

Damn. 285 next time? 5th set looked like a little struggle, but very clean with great form.

[Woody-5]

Damn. 285 next time? 5th set looked like a little struggle, but very clean with great form.

Thanks dude! 285 should be no problem, but we'll see how I'm feeling when next Saturday gets here. I'm in no huge hurry to progress the 5x5 squats, I'm enjoying the volume and the fact that I can get some solid work in while keeping solid form since it's manageable weight.

[dk240t]

I dunno, I always feel strong as fuk on intensity day after doing a 5x5 earlier in the week. I haven't tried a max bench using this scheme, but I decimated the one squat max that I did.


Thanks dude! Bench feels on par or maybe a little better than when I was peaking on macenko's before getting sick. 270x4 should be no problem next week considering how well 267.5 was. I'm glad I got out the 1.25 plates! it's working well

I'm gonna bump to 245 volume Monday for bench and probably ride that for 2-3 weeks since it was getting harder last week

That volume weight seems high. It's over 90%, and it's even more than that in relative intensity since volume day is sets of 5 but you are only doing sets of 4 on intensity day.

I would probably keep volume where it is for now and try to keep to 90% of ID weight as a vD max.

[pezking7p]

jesus how do you have that much energy after volume squats? mirin nWo shirt.

[Woody-5]

That volume weight seems high. It's over 90%, and it's even more than that in relative intensity since volume day is sets of 5 but you are only doing sets of 4 on intensity day.

I would probably keep volume where it is for now and try to keep to 90% of ID weight as a vD max.

volume warrior of peace
under 240 isn't even close to challenging for me on VD. 270 next volume day will be 91% of 245, and if I stick with that for a few weeks ID will creep higher. the two weeks before this week had volume bench sessions that almost felt too easy. This was the first volume session that had even come close to challenging me, and as a result this week's ID bench session felt easier than the previous two. I'm 90% sure I would have had a 5th rep if it wasn't for the back cramp. Couple all this with the fact that I"m also 8-9 pounds lighter than I was a month ago.
I recon I'll keep this train rolling and re-evaluate if I ever stall

jesus how do you have that much energy after volume squats? mirin nWo shirt.

Pez is back (again)!
that capsi-blast preworkout that I have is kickass and really carries me through a long session.
280 5x5 wasn't too challenging anyhow, just some good volume with manageable weight to keep me in the groove.
Too bad my NWO shirt is showing it's age- armpit holes are growing larger

You missed all the craziness in Mass this past week! how's carolina treating you? How's work? Any lifting?

[pezking7p]

Pez is back (again)!
that capsi-blast preworkout that I have is kickass and really carries me through a long session.
280 5x5 wasn't too challenging anyhow, just some good volume with manageable weight to keep me in the groove.
Too bad my NWO shirt is showing it's age- armpit holes are growing larger

You missed all the craziness in Mass this past week! how's carolina treating you? How's work? Any lifting?

Old shirts die hard. RIP.

I wouldn't say I missed it, I got to see interviews 100% of the day on every TV station. Carolina is kickass. Been 65-80 all week, sunny mostly. Work is nuts, I work too much, probably away from home 12 hours a day on average. No lifting. Trying to remedy that. I have motivation problems...generally I want to lift and get awesome, but when the specific time comes to lift, I skip out due to whatever reasons. GF wants to eat dinner, home late from work, I want to drink a beer, etc etc. Basically, I'm a chump.

[Juggernaut0]

Dope squats Woodman. The way you've been lifting lately though, you might have to switch over from the Batman shirt to a certain shirt that has a big "S" on it. lulz

[Woody-5]

Old shirts die hard. RIP.

I wouldn't say I missed it, I got to see interviews 100% of the day on every TV station. Carolina is kickass. Been 65-80 all week, sunny mostly. Work is nuts, I work too much, probably away from home 12 hours a day on average. No lifting. Trying to remedy that. I have motivation problems...generally I want to lift and get awesome, but when the specific time comes to lift, I skip out due to whatever reasons. GF wants to eat dinner, home late from work, I want to drink a beer, etc etc. Basically, I'm a chump.

I could go for some of that weather for sure

I expect to see 3-4 workouts every week since you started a new journal!

Dope squats Woodman. The way you've been lifting lately though, you might have to switch over from the Batman shirt to a certain shirt that has a big "S" on it. lulz

Thanks dude
Haha I actually saw a nice superman shirt but I had to go with the batman because that's how I roll
Maybe superman next time

[Raigs]

Really strong SLDL 275 is beast

[Woody-5]

Really strong SLDL 275 is beast

Thanks dude!
wanted to start easy on the stiff legs since it's been so long. 365 was my best last year on Hudson, but I'll have to work up to that slowly

[dk240t]

volume warrior of peace
under 240 isn't even close to challenging for me on VD. 270 next volume day will be 91% of 245, and if I stick with that for a few weeks ID will creep higher. the two weeks before this week had volume bench sessions that almost felt too easy. This was the first volume session that had even come close to challenging me, and as a result this week's ID bench session felt easier than the previous two. I'm 90% sure I would have had a 5th rep if it wasn't for the back cramp. Couple all this with the fact that I"m also 8-9 pounds lighter than I was a month ago.
I recon I'll keep this train rolling and re-evaluate if I ever stall

?

Aight, just be careful. I think VD is suppose to be work, not intense like you think there is ever a risk you could fail even on the last set. So if you start getting issues on bench, I'd look at volume weight. It's not like its crazy high, just a little.

[BulkingForever]

not too shabby 5x5 squat! bench is climbing!!

[Woody-5]

Aight, just be careful. I think VD is suppose to be work, not intense like you think there is ever a risk you could fail even on the last set. So if you start getting issues on bench, I'd look at volume weight. It's not like its crazy high, just a little.

No worries, I'll stay safe. The decision to start using the 1.25lb plates has been a good one to keep me progressing.

not too shabby 5x5 squat! bench is climbing!!

Thanks dude!
Squats could be better, but I think the layoff with the back issues derailed that train a bit. They'll get back where they were though!
I can't believe how well bench has been going on this cut. I swear my chest has been looking fuller the past few weeks (but that just could be an optical illusion since my gut is smaller )

[HunterMC6]

Mirin that shirt woody! SLDL's are impressive man you should film those next session. Catch the b's game today? Finally got a win even though it was against the Panthers I'll take the 2 points.

[jeezyreezy]

Volume squat day is full of win woodman! Way to crush it

[TKD]

Some very nice sessions Woody.
Gotta love the 5x5 stuff.

[punkybj]

I like your batman shirt in your video woody

[Woody-5]

Mirin that shirt woody! SLDL's are impressive man you should film those next session. Catch the b's game today? Finally got a win even though it was against the Panthers I'll take the 2 points.

Thanks dude!
yeah I watched the game on and off (had to enjoy the weather outside as much as I could!) A win is a win!

Volume squat day is full of win woodman! Way to crush it

Thanks jeezy!

Some very nice sessions Woody.
Gotta love the 5x5 stuff.

Thanks my man! 5x5s are awesome

I like your batman shirt in your video woody

Thanks punky!