Krieg's Log

[Krieg13]

Alright well I honestly need motivation and support and to actually write my stuff down, so I decided to start a log here
I will try to start adding info about the foods I ate and such in a week or two(lots of school work this week).
So anyways, I do the SS routine with Pendlay Rows instead of Cleans.

Workout A
Squat 3x5
Bench Press 3x5
Deadlift 5x1

Workout B
Squat 3x5
Military Press 3x5
Pendlay Rows 3x5

So beginning stats are as follows

Weight - 195lb
Squat - 235lb (3x5)
Bench Press - 155lb (3x5)
Deadlift - 275lb (1x5)
Military Press - 95lb (3x5)
Pendlay Rows 125lb (3x5)

I have been on/off this for a while now and decided now is the time to really start hitting it hard.

Goals(short term)

Bench Press - 200lb (3x5) by end of November
Squat - 300lb (3x5) by end of November
Deadlift - 375lb (1x5) by end of November
Military Press - 135lb (3x5) by end of November
Pendlay Rows - 165lb (3x5) by end of November

Supplements

Optimum Nutrition Gold Standard Whey
Optimum Nutrtion Gold Standard Casein
Up&Up Vitamins
350-400ml Green Tea(Hot, not sure if this counts or not)


Today will be a workout A due to this week being a bit messed up(Usually I do MWF, had to do Tuesday, Thursday, Saturday).

As for pics which type of poses should I do for them? I don't know which would really be important, once I get answers on it I will get some up.

Anyways time to start it

[Krieg13]

Workout A - 9-24-2011

Squat

135x5
225x5
245x5
245x5
245x5

Bench press

45x5
95x5
135x4
155x2
160x5
160x4
160x4

Deadlift

160x3
225x2
295x2
295x3 (I had to get gloves after the second rep as my hands were sweaty and the bar was slipping, gotta get some chalk)

[nainchik]

Dude, you are not supposed to miss reps on your first workout, you've started a bit heavy. But good job starting this great program anyway, just do microloading next workout

[Krieg13]

Dude, you are not supposed to miss reps on your first workout, you've started a bit heavy. But good job starting this great program anyway, just do microloading next workout

Ahh well this isn't my first workout :P. I started at 115lb and that was early this year, and like I said I was on and off and just decided to get real serious about it.

Also what is microloading?

[nainchik]

Ahh well this isn't my first workout :P. I started at 115lb and that was early this year, and like I said I was on and off and just decided to get real serious about it.

Also what is microloading?

Okay then

It's when you load the bar with lighter weights, lower than 5 lbs like with 1.25 on each side. My gym even has 250gram plates You can buy yours and take them with you.

[Krieg13]

Okay then

It's when you load the bar with lighter weights, lower than 5 lbs like with 1.25 on each side. My gym even has 250gram plates You can buy yours and take them with you.

Thanks dude, need to know the terminology around here haha. Yeah I have 1.25lb plates, I was a bit overconfident today but also a bit tired. Wednesdays BP should be better.

[Krieg13]

Workout B 9-26-2011

Squat
(Warmup basically same as before)
255x5
255x5
255x5

Military Press

45x5
75x5
95x3
100x5
100x4
100x4

Pendlay Rows

100x5
115x5
130x5
130x5
130x4

Today was a bit of a "meh" day. Form was breaking down on a lot, only got 6 hours of sleep, some bad grades in school. Time to improve and see what happens tomorrow

[Krieg13]

Wow been a long time now. Been out for a couple of weeks due to first hurting my bicep somehow(no idea how honestly) that took a bit, then I had these weird headaches for about 1.5-2 weeks that honestly stopped me from doing anything difficult and now everything is fine and I am back on track, although I am doing Babyslayer's modified SS instead. (Can't do pullups though, too weak/fat and don't have a machine for assisted)

So here is workout B(only working sets, forgot what I did for warmups already)

Front Squat
175lb x 5
175lb x 5
175lb x 5

Military Press

100lb x 5
100lb x 5
100lb x4

Deadlift

300lb x 2 (Need to reset on this, or just start lower since I have been having issues with this for a while now. Probably bad form and need to use lower weights and perfect the form)

Accessory work (Triceps)

Bench Dips 1x8 (bodyweight)

Lying Close-Grip Barbell Triceps Press To Chin

40lb x 8

Standing Bent-Over One-Arm Dumbbell Triceps Extension

15lb x 8 (each arm)

[Krieg13]

Today was a real drag, way too tired to seriously work out, but hey it didn't turn out that bad considering I was already close to falling over before my 2nd set of squats :P

Squat

255lb x 5
255lb x 5
255lb x 5

Bench Press

165lb x 5
165lb x 4
165lb x 3

Pendlay Rows

135lb x 5
135lb x 4
135lb x 4

(I did 5 on these, but the 5th rep never made it fully to my chest/upper abs so I didn't count those except on the first where it was correctly done)

Only accessory work I did was 75lb x 8 of Cable Rows. I am totally exhausted now and ready to sleep.

[Krieg13]

Saturday

Front Squat

185lb x 5
185lb x 5
185lb x 5

Military Press

105lb x 5
105lb x 5
105lb x 5

Deadlift(wtf is going on with this, I don't even know...Gonna go really light tomorrow on this and make sure I am doing everything right)

275lb x 2



Today

Squat

265lb x 5
265lb x 5
265lb x 4

Bench Press

170lb x 5
170lb x 3
170lb x 2

Gonna go for 170lb next time I workout BP again and see how it goes if maybe I was just too exhausted today.

Pendlay Rows

140lb x 5
140lb x 5
140lb x 5

[iLovemyLuxe]

gjdm

[Krieg13]

Monday

Squat

265lb x 5
265lb x 5
265lb x 5

BP

170lb x 5
170lb x 3
170lb x 3

I forget what happened but I didn't do Pendlay rows for some reason.


Wednesday

Front Squat

205lb x 5
205lb x 5
205lb x 4 (My legs were still ready to do it, but I think the weight was too high since I was shaking like crazy and started leaning forward)

Military Press

105lb x 3
105lb x 3
105lb x 3 (Seems my shoulders were sore from the front squats, damn these were hard)

DL

275lb x 4

More sleep + more consistent eating is what I need

[Krieg13]

Thursday

Back Squat

275lb x 5
275lb x 5
275lb x 3 (I was so tired I just didn't feel form was going to be any good)

BP

175lb x 5
175lb x 4
175lb x 3 (Wow took about 10 seconds to get from half way up to all the way up!)

Pendlay Rows

145lb x 5
145lb x 5
145lb x 5

Hammer Curls

35lb x 7 each arm

Isolation Curl

15lb x 8 each arm

Cable Rows

90lb x 8

[Krieg13]

Well I went on a year of epic failing, got weak/fat so I'm gonna start this up again and restart. Tomorrow I will see how weak I have gotten and move on from there.

[Krieg13]

Well I went on a year of epic failing, got weak/fat so I'm gonna start this up again and restart. Tomorrow I will see how weak I have gotten and move on from there.

Never came back here for some reason. Anyways, here we go for first 2 days.


A (4/14)

Back Squat

185lb x 5
185lb x 5
185lb x 5

Bench Press

135lb x 5
135lb x 5
155lb x 5 (got way too light, I just couldn't stand it)

BB Rows

120lb x 5
120lb x 5
120lb x 5

Accessories

Hammer Curls - 35lb x 8 (each arm)
EZ-bar curls - 55lb x 8
Incline curls - 15lb x 8 (each arm)
Seated Cable Row - 90lb x 8, 90lb x 8, 90lb x 6 (**** form, gonna lower weight and work on it)
Rear Delt Flyes - 11lb(5kg weights) x 8, 11lb x 8, 11lb x 8

Lat Pulldown - 90lb x 8, 90lb x 8, 90lb x 8 (in place of chin ups)


B (4/15)

Front Squat

155lb x 5
155lb x 5
155lb x 5

Military Press

95lb x 5
95lb x 5
95lb x 5

Deadlift

275lb x 5

Accessories

Tricep Pulldown - 60lb x 8
Close Grip Bench - 95lb x 8, 95lb x 8

[Krieg13]

A (4-16)

Squat

205lb x 5
205lb x 5
205lb x 5

Bench Press

155lb x 5
155lb x 5
155lb x 5

BB Rows

135lb x 5
135lb x 5
135lb x 5

Chin ups/Pull ups

1 and about 15 negatives

Accessories

Hammer Curls - 35lb x 8 (each arm)
EZ-bar curls - 70lb x 8
Incline curls - 20lb x 8 (each arm)

Ran out of time for rest. Going to take tomorrow off, today was a bit of a drag towards the end.

[Krieg13]

B (4-18)

Front Squat

175lb x 5
175lb x 5
175lb x 5

Overhead Press

105lb x 5
105lb x 5
105lb x 4 (last rep was more of a push press, so I'm not counting it)

Deadlift

300lb x 4
300lb x 1
300lb x 1 (Couldn't do 5 in a row, hamstrings gave out)

Accessories

Tricep Pushdowns - 60lb x 8
Close grip bench - 95lb x 8, 95lb x 8

[superstylr]

Welcome back

[Krieg13]

A (4-20)

Squat

225lb x 5
225lb x 5
225lb x 5

Bench Press

165lb x 5
165lb x 5
165lb x 5

BB Rows

145lb x 5
145lb x 5
145lb x 5

Chin ups/Pull ups

2 and about 20 negatives




Wasn't too happy after barbell rows. Gonna go really light on those next workout and make sure to get the form down, I don't feel like I am doing them right. Other than that, felt pretty good. Seems like my bench form gets better the more sets I do. On the third set I felt like I was controlling the weight much better than on the first oddly enough.

[Krieg13]

B (4-24)

Front Squat

190lb x 5
190lb x 5
190lb x 5

Overhead Press

105lb x 5
105lb x 5
105lb x 5

Deadlift

315lb x 4
315lb x 1
Gonna do a few more warmup sets to make sure my form is better.

Accessories

Tricep Pushdowns - 60lb x 8
Close grip bench - 100lb x 8, 100lb x 8


Didn't workout for the past few days due to personal stuff.

[Krieg13]

Been thinking about this for a bit now. This really isn't for me as my goals have changed since I started this(about 2 years ago). I've noticed much more personal happiness/achieved more goals with the split I was doing before. I'll go back to that until I get tired of it. I'll keep recording that here though.