The T-Man Chronicles: 1.0

[terman1]

Cycle 3/Wave 1 – 5, 5, 5
65%, 75%, 85%
Press & Squat Day


Today closes out wave 1 of this new cycle and so far so good with the updated 1RM percentages. It was a good session today and a little progress was made everywhere.

Overhead Press
BAR x 10 w/u
55 x 10 w/u
85 x 5
100 x 5
110 x 5

80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

Barbell Squat
65 x 10 w/u
85 x 8 w/u
135 x 5
160 x 5
180 x 5

125 x 10
125 x 10
125 x 10
125 x 10
125 x 10

HammerStrength Lat Pulldown
*plate weight only
210 x 8 w/u
260 x 6 w/u
315 x 5
325 x 5
330 x 4

185 x 10
185 x 10
185 x 10
185 x 10
185 x 10

Skullcrushers
50 x 8 w/u
60 x 6 w/u
90 x 5
90 x 5
90 x 5

I got all reps on my Overhead Presses today and I was able to pick up the additional reps on the “BBB” sets which were missing from my last session. Barbell Squats also went well and I got rep across. Weight will increase on both of these next time as I go for a 3x3.

The weight on all sets was increased on the Lat Pulldowns today and I finally hit a wall on the top primary set, coming up one rep short. This is the first time this has happened in several weeks on this exercise so I will keep the weights the same next week and try again for the 3x5. I still consider these to be a win today since my first two sets created new pr's for that rep range. Also, to my surprise, I did manage to complete my 5x10 at the end.

A tough rep was gained on the last set of Skullcrushers today, giving my reps across. I don’t dare jump up ten pounds on these yet so I will keep the weight the same and work to add additional reps to my sets on these.

That’s it for now. I have a rest day tomorrow and return on Friday for another Deadlift & Bench Press day. I’ll be doing Deadlifts, Bench Presses, HammerStrength Rows and Barbell Curls.

[terman1]

Cycle 3/Wave 2 – 3 x 3 Sets
70%, 80%, 90%
Deads & Bench Day


This is last night’s workout which I didn’t have time to post until today.

Barbell Deadlift

Last Time---------------------This Time------------------------Next Time

135 x 8------------------------135 x 8--------------------------135 x ?
185 x 6------------------------185 x 5--------------------------185 x ?
230 x 5------------------------245 x 3--------------------------260 x 5
265 x 5------------------------280 x 3--------------------------295 x 3
300 x 5------------------------315 x 3--------------------------330 x 1

210 x 8------------------------210 x 5--------------------------210 x 5
210 x 8------------------------210 x 5--------------------------210 x 5
210 x 8------------------------210 x 5--------------------------210 x 5
210 x 8------------------------210 x 5--------------------------210 x 5
210 x 8------------------------210 x 5--------------------------210 x 5


Barbell Bench Press

Last Time--------------------This Time-------------------------Next Time

85 x 8-------------------------85 x 8----------------------------85 x ?
85 x 8-------------------------85 x 8----------------------------85 x ?
130 x 5-----------------------130 x 3---------------------------150 x 5
150 x 5-----------------------160 x 3---------------------------170 x 3
170 x 5-----------------------180 x 3---------------------------190 x 1

120 x 10----------------------120 x 10-------------------------120 x 10
120 x 10----------------------120 x 10-------------------------120 x 10
120 x 10----------------------120 x 10-------------------------120 x 10
120 x 7-----------------------120 x 10-------------------------120 x 10
120 x 7-----------------------120 x 9--------------------------120 x 10


HammerStrength Seated Row
*plate weight listed only

Last Time--------------------This Time-----------------------Next Time

140 x 8-----------------------140 x 8---------------------------140 x ?
190 x 6-----------------------190 x 6---------------------------190 x ?
245 x 5-----------------------250 x 3---------------------------255 x 5
260 x 5-----------------------265 x 3---------------------------275 x 3
270 x 5-----------------------275 x 3---------------------------285 x 1

160 x 10----------------------160 x 10-------------------------160 x 10
160 x 10----------------------160 x 10-------------------------160 x 10
160 x 10----------------------160 x 10-------------------------160 x 10
160 x 10----------------------160 x 10-------------------------160 x 10
160 x 10----------------------160 x 10-------------------------160 x 10


It took close to 1 ½ hours to complete all 30 sets last night but everything went up as planned and all lifts are moving forward. I got all reps on the Barbell Deadlift. I did make one adjustments on the Deadlift accessory sets by cutting those back a little from 5 x 8 to a 5 x 5. I feel that it is a good move because by the time I get two or three sets into my higher rep deadlift accessory sets I’m seeing my form starting to break down after around 5+ rep range so I decided to take the safer route and cut them back a little.

Barbell Bench went well and I got all reps here again as well. I also managed to pick up the missing reps on the accessory sets and just missed the very last rep of the last set. I’m also right on track on the HammerStrength Seated Rows and all three work sets went without a hitch and the accessory sets also went smoothly.

That will do it. I’ll rest over the weekend and return next week for a Press and Squat day. On the menu are Overhead Presses, Barbell Squats, HammerStrength Lat Pulldowns and Skullcrushers.

[terman1]

Cycle 3/Wave 3 (3, 3, 3)
70%, 80%, 90%
Press and Squat Day


Barbell Press

Last Time---------------------This Time------------------------Next Goal

BAR x 10----------------------BAR x 10------------------------BAR x 10
55 x 10------------------------65 x 10--------------------------65 x 10
85 x 5-------------------------90 x 3----------------------------100 x 5
100 x 5------------------------105 x 3--------------------------110 x 3
100 x 5------------------------115 x 3--------------------------125 x 1

80 x 10------------------------80 x 10--------------------------80 x 10
80 x 10------------------------80 x 10--------------------------80 x 10
80 x 10------------------------80 x 10--------------------------80 x 10
80 x 10------------------------80 x 10--------------------------80 x 10
80 x 10------------------------80 x 10--------------------------80 x 10


Barbell Squat

Last Time--------------------This Time-------------------------Next Goal

65 x 10-----------------------75 x 10---------------------------75 x 10
85 x 8-------------------------95 x 8----------------------------95 x 8
135 x 5-----------------------145 x 3---------------------------155 x 5
160 x 5-----------------------170 x 3---------------------------180 x 3
180 x 5-----------------------190 x 3---------------------------200 x 1

125 x 10----------------------125 x 10-------------------------125 x 10
125 x 10----------------------125 x 10-------------------------125 x 10
125 x 10----------------------125 x 10-------------------------125 x 10
125 x 10----------------------125 x 10-------------------------125 x 10
125 x 10----------------------120 x 10-------------------------125 x 10


HammerStrength Lat Pulldown
*plate weight listed only

Last Time--------------------This Time-----------------------Next Goal

210 x 8-----------------------210 x 8---------------------------210 x 8
260 x 6-----------------------260 x 6---------------------------260 x 6
315 x 5-----------------------315 x 5---------------------------320 x 5
325 x 5-----------------------325 x 5---------------------------335 x 3
330 x 4-----------------------330 x 5---------------------------345 x 1

185 x 10----------------------185 x 10-------------------------185 x 10
185 x 10----------------------185 x 10-------------------------185 x 10
185 x 10----------------------185 x 10-------------------------185 x 10
185 x 10----------------------185 x 10-------------------------185 x 10
185 x 10----------------------185 x 10-------------------------185 x 10


Skullcrushers

Last Time--------------------This Time-----------------------Next Goal

50 x 8------------------------50 x 10---------------------------50 x 10
60 x 6------------------------60 x 8----------------------------60 x 8
90 x 5------------------------90 x 6----------------------------90 x 6
90 x 5------------------------90 x 6----------------------------90 x 6
90 x 5------------------------90 x 4----------------------------90 x 6


This was a good day and all goals were met. I got all of today’s reps in both Barbell Squats and Presses and I also picked up my rep from the top set of Pulldowns that I missed last time.

A rep was gained on each of my first two sets of Skullcrushers today and top yielded four. I’ll keep working towards six reps across all sets.

Tomorrow is a rest day then I’ll return for a Deadlift and Bench Press day on Thursday. I’ll do Deadlift, Bench Press, Rows and Curls.

[ironwill2008]

Dang, that's a lotta volume!

gj on the increases, Terrence.

[terman1]

Dang, that's a lotta volume!


gj on the increases, Terrence.

Thank Bill; I never knew 3-4 exercises would be so darn much work but I learned fast!

There’s no doubt I’ll eventually need to make adjustments on the 5x10 accessory work but for now it seems to be working since the weights are moving for me and the challenge is enjoyable.

One thing I do need to do, sooner then later, is split the work back up again as the program originally intended as a three or four day split with bench, squat, press, and deads each on their own day along with their accessory lifts but due to working a bunch of extra hours lately my schedule got thrown off and I started combining deads/bench and squats/press. It’s working out ok for now but probably not optimal for me long term.

[terman1]

Cycle 3/Wave 3 – 5, 3, 1 Sets
75%, 85%, 95%
Deads & Bench Day


All weights moved right along as planned for me today and I got all new one rep maxes to show for it.

Barbell Deadlift

Last Time---------------------This Time------------------------Next Time (Deload Phase)

135 x 8------------------------135 x 8--------------------------140 x 5
185 x 6------------------------185 x 6--------------------------175 x 5
245 x 3------------------------260 x 5--------------------------210 x 5
280 x 3------------------------300 x 3--------------------------n/a
315 x 3------------------------330 x 1--------------------------n/a

210 x 5------------------------210 x 5--------------------------n/a
210 x 5------------------------210 x 5--------------------------n/a
210 x 5------------------------210 x 5--------------------------n/a
210 x 5------------------------210 x 5--------------------------n/a
210 x 5------------------------210 x 5--------------------------n/a


Barbell Bench Press

Last Time--------------------This Time-------------------------Next Time (Deload Phase)

85 x 8-------------------------85 x 10---------------------------80 x 5
85 x 8-------------------------85 x 10---------------------------100 x 5
130 x 3-----------------------150 x 5---------------------------120 x 5
160 x 3-----------------------170 x 3---------------------------n/a
180 x 3-----------------------190 x 1---------------------------n/a

120 x 10----------------------120 x 10-------------------------n/a
120 x 10----------------------120 x 10-------------------------n/a
120 x 10----------------------120 x 10-------------------------n/a
120 x 10----------------------120 x 10-------------------------n/a
120 x 9-----------------------120 x 10-------------------------n/a


HammerStrength Seated Row
*plate weight listed only

Last Time--------------------This Time-----------------------Next Time (Deload Phase)

140 x 8-----------------------140 x 8---------------------------115 x 5
190 x 6-----------------------190 x 6---------------------------145 x 5
250 x 3-----------------------255 x 5---------------------------175 x 5
265 x 3-----------------------275 x 3---------------------------n/a
275 x 3-----------------------285 x 1---------------------------n/a

160 x 10----------------------250 x 5--------------------------n/a
160 x 10----------------------250 x 5--------------------------n/a
160 x 10----------------------250 x 5--------------------------n/a
160 x 10----------------------250 x 5--------------------------n/a
160 x 10----------------------250 x 5--------------------------n/a


Barbell Curl

Last Time--------------------This Time-----------------------Next Time (Deload Phase)

40 x 8------------------------40 x 8----------------------------60 x 5
50 x 6------------------------50 x 6----------------------------60 x 5
90 x 4------------------------90 x 4----------------------------60 x 5
90 x 3------------------------90 x 4----------------------------n/a
90 x 3------------------------90 x 4----------------------------n/a


Awesome day today and this session closes out my current working cycle for Deads & Bench Day. Barbell Deadlift went well and with the completion of the new top rep I now have a new PR. It’s not a “lifetime” PR but it’s the most I have pulled while on this program. When I used to include Deads regularly I believe I made it up to about 350 for a triple (not being funny, it was really ‘bout 350, lol) so I would really like to work up to that point and hopefully go beyond.

Barbell Bench also went as planned and with no issues. I was also able to complete all five of my 5 x 10 sets for the first time which is a good indicator that my overall work capacity is increasing as well as strength in the 1-5 rep range. I’m happy about that and this motivates me to keep pushing forward.

Increases were made on the HammerStrength Rows today and they are still on track for now. These got really heavy in a hurry and even though they are done seated it took just about everything I had in me to maintain good form. I was running a little short of time when I got to these today so instead of doing my usual 5 x 10 after my primary sets I reduced the reps and increased the weight and intensity, working through five sets of five.

Last on the list was the Barbell Curls and I got my reps across here today. After the deload I will continue to work on adding reps to these sets and try working up to a 3 x 5.

That will do it for this week. I have a long weekend coming up then I’ll be back next week to finish out this cycle and hopefully hit some new PR’s with my Press and Squat day. I will do Overhead Presses, Barbell Squats, Lat Pulldowns and Skullcrushers.

[terman1]

Cycle 3/Wave 3 (5, 3, 1)
75%, 85%, 95%
Press and Squat Day


Overhead Press

Last Time---------------------This Time------------------------Next Goal

BAR x 10----------------------BAR x 10-------------------------n/a
65 x 10------------------------65 x 10--------------------------n/a
90 x 3-------------------------100 x 5--------------------------n/a
105 x 3------------------------110 x 1--------------------------n/a
115 x 3------------------------125 x 0--------------------------n/a

80 x 10------------------------80 x 0---------------------------n/a
80 x 10------------------------80 x 0---------------------------n/a
80 x 10------------------------80 x 0---------------------------n/a
80 x 10------------------------80 x 0---------------------------n/a
80 x 10------------------------80 x 0---------------------------n/a


Barbell Squat

Last Time--------------------This Time-------------------------Next Goal

75 x 10-----------------------75 x 10---------------------------95 x 10
95 x 8-------------------------95 x 8----------------------------95 x 10
145 x 3-----------------------155 x 5---------------------------145 x 5
170 x 3-----------------------180 x 3---------------------------165 x 5
190 x 3-----------------------200 x 1---------------------------185 x 5

125 x 10----------------------125 x 10-------------------------130 x 10
125 x 10----------------------125 x 10-------------------------130 x 10
125 x 10----------------------125 x 10-------------------------130 x 10
125 x 10----------------------125 x 10-------------------------130 x 10
125 x 10----------------------120 x 10-------------------------130 x 10


HammerStrength Lat Pulldown
*plate weight listed only

Last Time--------------------This Time-----------------------Next Goal

210 x 8-----------------------210 x 10--------------------------210 x 8
260 x 6-----------------------260 x 8---------------------------260 x 6
315 x 5-----------------------320 x 5---------------------------320 x 5
325 x 5-----------------------335 x 3---------------------------330 x 5
330 x 5-----------------------345 x 1---------------------------335 x 5

185 x 10----------------------185 x 10-------------------------190 x 10
185 x 10----------------------185 x 10-------------------------190 x 10
185 x 10----------------------185 x 10-------------------------190 x 10
185 x 10----------------------185 x 10-------------------------190 x 10
185 x 10----------------------185 x 10-------------------------190 x 10


Skullcrushers

Last Time--------------------This Time-----------------------Next Goal

50 x 10-----------------------50 x 10--------------------------50 x 10
60 x 8------------------------60 x 8----------------------------60 x 8
90 x 6------------------------90 x 6----------------------------90 x 7
90 x 6------------------------90 x 6----------------------------90 x 7
90 x 4------------------------90 x 6----------------------------90 x 7


Well, I officially have an injury to my left delt and pressing the bar overhead is now off limits until further notice. I have been having issues for the past three weeks and actually went against my own better judgment by continuing to try and work through it. I found some relief by altering my hand position to a closer grip last week however even that was not in the plans for today. My first two warm-up sets hurt and my first working set was very bad. On my second working set I managed one rep before quickly dropping the weight back down to the rack.

I will not be doing any pressing for a full week and when I get back to it I will try going back to the DB’s, starting light and working up from there. These have not given me the same issues in the past so I’m hoping that any damage done won’t continue to haunt me. Good news is that my DB’s go up to a pair of 100’s so if these agree better with me I have plenty to keep me challenged for a very long time.

On a good note, my Squats went well and I even felt like a had a few more reps left in the tank today. After my deload I plan on upping my max by ten pounds here and recalculating Cycle #4 with all new weights. I also got reps across with the Lat Pulldowns again today so these will see an increase as well.

I added two reps to the top set of Skullcrushers today and got all my reps here, although my shoulder did not feel great on them. After my deload week I’ll continue to try and add additional reps to these because I’m not ready to make the jump to 100 pounds on them yet.

That’s it for today and now time for the deload portion of this Cycle. I plan on returning on Thursday to do Deadlift, HammerStrength Rows and Barbell Curls.

[jonnyboy44]

Great to see youre making gains all round, onwards and upwards. Bad news about the Delt injury. im sure its only a minor set back. 350 on deads just round the corner.

[terman1]

Great to see youre making gains all round, onwards and upwards. Bad news about the Delt injury. im sure its only a minor set back. 350 on deads just round the corner.

Thanks Jonny. I'm a little disappointed about my press having to come to such an abrupt stop since I was seeing good progress there but it seems that I'm among the ranks of others who have similar issues with them. I felt something was amiss but gritted my teeth for a couple of weeks hoping it would get better (which is something I would never recommended anyone do). I'll take a week or two off from overhead work then try again with the 'bells and see how they feel.

[terman1]

Cycle 4/ Wave 1
65%-75%-85%


Today was my first day back since the deload and a new Cycle has begun with new weights and challenges.

Barbell Deadlift
135 x 5
185 x 5
235 x 5
270 x 5
305 x 5

Deadlift Accessory (60% 1RM)
215 x 5
215 x 5
215 x 5
215 x 5
215 x 5

Parallel Bar Dips
BW x 10
BBW+25 x 8
BW+45 x 5
BW+50 x 5
BW+55 x 4

HammerStrength Lat Pulldown
*plate weight only
210 x 8
260 x 6
320 x 5
330 x 4
335 x 4

HammerStrength Lat Pulldown (High Rep)
*plate weight only
190 x 10
190 x 10
190 x 10
190 x 10
190 x 8

Barbell Curl
40 x 8
50 x 6
90 x 4
90 x 3
90 x 3

Although I didn’t necessarily set the world on fire, progress was made today and, more importantly, the shoulder seems to be holding up ok. Weights were increased on the 3 x 5 Barbell Deadlift today and I got my reps across. Deadlift Accessory has also gone as planned and each set here was bumped another five pounds vs. last cycle.

Parallel Bar Dips were added back into the workout today and I came just one rep short from reps across on these. I was concerned about how the shoulder would hold up to these however any discomfort was very slight and only because I went just a hair too deep on one rep. I’ll be keeping the weight as it is next week and try again for the 3 x 5.

I came up a little short on the Lat Pulldowns today and didn’t get my 3 x 5 with the new weight as planned. I will try them again with the same weight next time. My high rep Pulldown sets were increased five pounds this week and I only missed the last two reps on the top set today.

I also lost a couple of reps on the Barbell Curls today however I went from using the ez-bar to using the straight bar today which I feel made them just slightly more challenging. I started using the ez-bar a couple of months ago due to some wrist pain I was getting from the bar however I tried the bar again today just to see and they felt fine. I prefer the straight bar so I will continue using it until the wrist starts protesting again.

That’ll do it for now. I’ll be back on Friday to do Barbell Bench Press, HammerStrength Rows, Front Squats and Reverse Crossovers.

[terman1]

I had an off day today on the bench but everything else went well.

Barbell Bench
85 x 10
85 x 10
135 x 5
160 x 5
180 x 4

Bench Accessory (60% of 1RM)
125 x 10
125 x 9
125 x 7
125 x 7
125 x 6

HammerStrength Row
*plate weight only
90 x 8
140 x 8
200 x 5
230 x 5
265 x 5

HammerStrength Row (volume work)
*plate weight only
185 x 10
185 x 10
185 x 10

Barbell Squat
85 x 5
85 x 5
135 x 5
155 x 3
185 x 3
225 x 2

Reverse Crossovers
20 x 10
40 x 8
40 x 8
40 x 8

I added another ten pounds on to my Bench when I recalculated my maxes for this week however I may have been a little hasty in doing so and maybe should have just gone with five as originally planned. First two sets went well however I missed the last rep on top. The issue may have actually been more mental then physical due to the shoulder still not feeling very good yet. Things will remain as they are and I’ll see if I can add that rep next time.

The Bench Accessory work also proved to be a real challenge today. Although these only received a five pound increase this cycle I only got my desired reps on the very first set here today before they took a dive on me. Hopefully we’ll see these improve a little more next time around.

HammerStrength Rows went well again this week as well as the additional volume work. These will get an increase next time and I’ll go for a 3 x 3 for sets/reps.

I was going to try doing some front squats on the smith today to get some additional leg work in before the weekend however the machine had a ‘out of order’ sign hanging from it so after a couple sets of poorly executed attempts to do fronts with the bar I decided to just get under it and do a couple of sets of regular squats. I basically went for doubles and triples on these today, working up to my current two rep max and I’ll use that information to help me determine and appropriate weight of my ramped sets next week.

I had a little time left over so I added in a couple of sets of Reverse Crossovers and also added in some additional arm work in the form of tricep pull downs and db curls.

That’s it for this week. I’ll rest up over the weekend and return again on Monday. I will be doing Barbell Squats, Romanians, Leg Curls and Calf Raises.

[terman1]

I’ve been very busy lately and haven’t had time to update my journal here for a while however a have a few moments today so I going to take this opportunity to get semi caught up around here. I’ve been doing relatively well and making progress on most things however I’m still having issues with my left delt and it still hurts when I attempt to press anything directly overhead or work at any type of incline.

It’s kind of funny though because I can flat bench just fine and have no issues doing other things with shoulders like front raises, upright rows and rear delt work. I don’t quite understand it myself but for now I’ll staying far away from anything that aggravates it further.


And now……without further adieu…here are my last three workouts:

9/13/2013

Barbell Squats
95 x 10
95 x 10
145 x 5
165 x 5
185 x 5
130 x 8
130 x 8
130 x 8

Romanians
135 x 5
185 x 5
225 x 5
285 x 3
305 x 1

Prone Leg Curl
70 x 8
110 x 5
110 x 5
110 x 5

Calf Raises
390 x 10
390 x 10
390 x 10
390 x 10
-----------------------------------------------------------

9/16/2013

Barbell Deadlift
135 x 8
185 x 6
250 x 3
290 x 3
325 x 3
215 x 5
215 x 5
215 x 5

Weighted Chins
BW x 5
BW x 5
BW+30 x 3
BW+35 x 3
BW+40 x 3

Lat Pulldowns
210 x 8
260 x 6
320 x 5
330 x 3
335 x 3
190 x 8
190 x 8
190 x 8

Barbell Curl
40 x 8
50 x 6
90 x 4
90 x 3
90 x 3
------------------------------------------------

9/17/2013 (TODAY)

Barbell Bench
65 x10
65 x 10
125 x 5
140 x 5
160 x 5
115 x 8
115 x 8
115 x 8
115 x 8

DB Upright Row
25’s x 11
45’s x 11
45’s x 11
45’s x 11

Skullcrushers
30 x 10
50 x 8
90 x 7
90 x 7
90 x 4

Calf Raises
270 x 11
390 x 11
390 x 11
390 x 11
390 x 11


Tomorrow:
Barbell Squats, Romanians, Leg Curls, HammerStrength Rows and Cable Rows.

[terman1]

Friday 9/20

Barbell Squats
85 x 10
85 x 10
155 x 3
175 x 3
200 x 3
130 x 9
130 x 9
130 x 9

Romanians
135 x 5
185 x 5
235 x 5
270 x 3
300 x 1

HammerStrength Row
*plate weight only
115 x 10
230 x 5
365 x 3
295 x 1
165 x 9
165 x 9
165 x 9
--------------------------------------------

Today 9/23

Parallel Bar Dips
BW+10
BW+20 x 8
BW+40 x 5
BW+45 x 5
BW+50 x 5
BW+25 x 8
BW+25 x 6
BW+25 x 6

HammerStrength Incline Bench
*plate weight only
40 x 10
75 x 8
150 x 5
175 x 5
195 x 3

Tricep Pulldowns w/straight bar
37.5 x 10
57.5 x 8
57.5 x 8
57.5 x 10

DB Overhead Extensions
*single arm
15’s x 8
15’s x 8
15’s x 10

That’s it for today. Deads, Chins and Curls tomorrow.

[terman1]

Deads
135 x 5
185 x 5
270 x 5
305 x 3
340 x 1
215 x 5
215 x 5
215 x 5

Chins
BW x 5
BW (+15) x 5
BW (+30) x 5
BW (+35) x 5
BW (+40) x 3

Barbell Curl
20 x 8
40 x 6
80 x 5
80 x 5
80 x 5

HammerStrength Pulldown
*plate weight only
140 x 5
220 x 5
250 x 5
285 x 5
200 x 8
200 x 8
200 x 8

Got a new PR today on the Deads so I’ll recaculate my working weights by adding +5 to my max and begin a new cycle. I picked up two reps on eack of my first two working sets on the Chins today. I’ll continue to work up to my goal of five reps across all sets.

Barbell Curls were deloaded approvimately 10% today after being stuck at the same amount of reps for three weeks consistantly. I completed three very good sets of five with the new, lower working weight today and I’ll keep the weight as-is until I can work up to at least eight solid reps across.

I did a slight deload (10%) on the Lat Pulldowns today as well after being stuck for three weeks at the previous working weight and these also yielded a very solid 3 x 5. I’ll follow the plan by adding weight to my sets again next week and going for a 3 x 3.

That’s it for today. Squats, Romanians and Rows on Friday.

[ironwill2008]

Good to see you back, bud.


Gotta keep on keepin on!

[terman1]

Correction to previous post: Today’s workout was Close-Grip Barbell Bench, DB Upright Rows, Skullcrushers and Calf Raises.


I finished up my week with a good effort today and managed to march through everything on the list.

Close-Grip Barbell Bench
65 x 10
65 x 10
135 x 3
150 x 3
170 x 3
115 x 9
115 x 9
115 x 9

DB Upright Row
25’s x 12
45’s x 12
45’s x 12
45’s x 12

Skullcrushers
30 x 10
50 x 8
90 x 7
90 x 7
90 x 7

Calf Raises
270 x 12
390 x 12
390 x 12
390 x 12

Weights were increased on the Close-Grip Bench and I worked through my 3-3-3 as well as all reps on the back-off sets. The weights will be increases again next time and working reps will be 5-3-1. Back-off set weight will stay the same and reps will increase from nine to ten.

An additional rep was added to each set on the DB Upright Rows today and I got my goal of twelve reps across. I plan to increases the weight next time to a pair of 50’s and I reduce the reps range back to eight as I begin the climb back up once again.

A big increase was made on the Skullcrushers, as I was able to (but just barely) add the three reps to my top set that had been missing up until today. I don’t dare try to add more weight to these just yet so I’ll keep the weight on these the same again next time to make sure I can duplicate my efforts.

Calf Raises were also done today and I met my goal of adding a rep to each set, working up to twelve reps across. Next time the plans are to add ten pounds to all working sets and reduce the reps back down to eight per set.

That’s it for this weekend. I’ll relax for now and return on Monday for Squats, Romanians, Leg Curls and Rows.

[terman1]

Good to see you back, bud.


Gotta keep on keepin on!

Hey, good to see you Bill! Yeah, my posting has definitely been a little sporadic lately so sometimes you get my whole week wrapped and rolled up into one post and sometimes I can get in three.

One thing that is consistant though is I'm still putting in the work three days a week and still making good progress (in some way or another) every week as well. I'm still learning lots of things and following along your's, and other's journals when i get a chance too.

Hope you have a nice relaxing weekend!

[terman1]

I was feeling a little under the weather yesterday so I took an extra day off to allow for an additional day of rest. It turned out to be a good move because I was feeling much better today and everything went well.


Barbell Squats
85 x 10
85 x 10
165 x 5
185 x 3
210 x 1
130 x 9
130 x 9
130 x 9

Romanians
135 x 5
185 x 5
210 x 5
240 x 5
270 x 5

Leg Curl
70 x 8
110 x 6
110 x 4
110 x 3

HammerStrength Rows
*plate weight only
120 x 8
120 x 8
210 x 5
240 x 5
270 x 5
190 x 8
190 x 8
190 x 8

Seated Cable Row
*dual stack/ weight per stack
60 x 12
120 x 11
120 x 11
120 x 11

I finished off my final wave on the Barbell Squats today after completing my 5/3/1 here. I’ll bump my max up another five pounds next week and begin a new cycle; beginning with a 3x5 day with 65%-75%-85% of 225.

I also completed my 3x5 on the Romanians today so these will get an increase next week. My goal for reps will be 3x3 and percentages will increase to 70%-80%-90% of 320.

Leg Curls were a mixed bag today as I attempted to add a rep to each of my sets. I did gain a rep on my first set but the trade was not in my favor this time as I lost a couple of reps on both my middle and top sets. Thinking back, I should have probably stayed with the 3x5 for a second week. I’ll take another run at the 3x6 again next time and if things don’t improve in some way I’ll decide what direction to take them.

The HammerStrength Rows gave me reps across today and the 3x5 was completed. Weights will be increased again next time as I look to complete a 3x3 with 70%-80%-90% of 315. Seated Cable Rows were also done today and I got my goal here for reps however I’m not ready to add any weight to these just yet so I’ll keep them the same for another week and see if I can either duplicate today’s efforts or possible add a rep or two.

That’s it for today; I’ll be back to do it again tomorrow. My ‘to do’ list includes Dips, Incline Bench, Cable Flyes, Tricep Pulldowns and Overhead Extensions.