2/6/2012, 12:00pm
Weight: 182lbs
Squat:
2x5x45
1x5x75
1x5x100
3x5x120
Bench:
2x5x45
1x5x65
1x5x85
3x5x100
Pull-ups (assisted):
1x8x(BW-64)
1x7x(BW-76)
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02-06-2012, 10:42 AM #1
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02-08-2012, 11:08 AM #2
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02-13-2012, 10:28 AM #3
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02-15-2012, 10:30 AM #4
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02-17-2012, 10:29 AM #5
Corrections:
Workout on 2/13/2012 involved chin-ups, not pull-ups. Thanks.
Also, workout posted on 2/8/2012 was on 2/8/2012, not 2/6/2012. Thanks.
Also, workout on 2/8/2012 involved 3x5x55 for press worksets, not 1x5x55. Thanks.
2/17/2012, 12:00pm
Weight: 190lbs
Squat:
2x5x45
1x5x80
1x5x115
3x5x145
Bench:
2x5x45
1x5x75
3x5x110
Pull-ups (assisted):
1x9x(BW-76)
1x5x(BW-76)
1x4x(BW-76)Last edited by therorschach; 02-17-2012 at 10:46 AM.
ᕕ( ᐛ )ᕗ
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02-20-2012, 01:27 PM #6
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02-22-2012, 07:40 PM #7
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02-23-2012, 07:36 AM #8
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02-23-2012, 10:01 AM #9
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02-24-2012, 12:42 PM #10
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02-24-2012, 12:51 PM #11
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02-27-2012, 01:48 PM #12
Thanks. I only gained a few pounds, but my bodyfat % is not exactly where I would want it to be (i.e. I'm fat), so I'm not looking to gain much weight, at least not too fast. Last few times I ran SS, I got too fat.
2/27/2012, 1:00pm
Weight: 188lbs
Squat:
2x5x45
1x5x75
1x5x100
1x5x135
3x5x170
Bench:
2x5x45
1x5x75
1x5x95
1x5x120
1x5x120
1x4x120
Chin-ups (assisted):
1x9x(BW-64)
1x5x(BW-64)
1x4x(BW-64)ᕕ( ᐛ )ᕗ
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02-29-2012, 11:44 AM #13
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03-05-2012, 11:37 AM #14
3/2/2012, 12:00pm
Squat:
2x5x45
1x5x80
1x5x105
1x4x145
3x5x180
Bench:
2x5x45
1x5x75
1x5x95
3x5x120
Pull-ups (assisted):
1x9x(BW-64)
1x5x(BW-64)
1x4x(BW-64)
Bicep Curls:
1x8x20
1x8x30
1x8x30
3/5/2012, 12:00pm
Squat:
2x5x45
1x5x95
1x5x125
1x4x155
3x5x185
Press:
2x5x45
1x4x65
3x5x80
Chin-ups (assisted):
1x9x(BW-58)
1x6x(BW-58)
1x4x(BW-58)ᕕ( ᐛ )ᕗ
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03-07-2012, 11:40 AM #15
Sup.
3/7/2012, 12:00pm
Squat:
2x5x45
1x5x95
1x5x125
1x5x155
3x5x190
Squats a bit heavy, but not bad.
Bench:
2x5x45
1x5x75
1x5x100
3x5x125
Surprisingly did a 3x5. I think I have worked out all the kinks with my form.
Deadlift:
2x5x135
1x5x185
1x5x210
Deadlifts alright. Used chalk on last set, so double-overhand grip was doable. For some stupid reason, I did 210 when I was intending to do 215. No wonder the set was easy. Duurrrrrrr.ᕕ( ᐛ )ᕗ
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03-12-2012, 12:03 PM #16
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03-14-2012, 11:40 AM #17
3/14/2012, 12:30pm:
Squat:
2x5x45
1x5x95
1x5x135
1x4x170
3x5x200
Squats alright.
Bench:
2x5x45
1x5x75
1x5x100
3x5x130
Thought I would stall and not get a 3x5.
Deadlift:
2x5x135
1x5x185
1x5x225
DLs alright. Stupid cap for my water bottle that was in my pocket kept getting in the way of the lift.ᕕ( ᐛ )ᕗ
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03-16-2012, 11:17 AM #18
Tired and slightly hungover. Was thinking of skipping today's workout, but then realized that a mediocre workout is better than no workout at all. Thanks.
3/16/2012, 12:30pm
Squat:
2x5x45
1x5x95
1x4x135
1x3x175
3x5x205
Squats starting to get heavy. Bar speed starting to slow down on the last few reps. Form was a bit off on the 2nd set, but better on the 3rd. Not sure how long 5lb jumps will be doable.
Standing Press:
2x5x45
1x5x75
1x5x90
1x3x90
1x3x90
Presses very heavy. Hard stall this time. For some reason, I did 75 instead of the intended 65 for the last warmup set. Will try 90 again next press workout, but I think I will have to start microloading.
Pull-ups (assisted):
1x9x(BW-58)
1x5x(BW-58)
1x4x(BW-58)
Pull-ups.
Barbell Curls:
3x9x30
lolᕕ( ᐛ )ᕗ
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03-19-2012, 10:56 AM #19
3/19/2012, 12:00pm
Squat:
2x5x45
1x5x95
1x5x135
1x4x175
3x5x210
Squats heavy, but better than last workout. Form much tighter, good bar speed and depth.
Bench:
2x5x45
1x5x80
1x5x105
3x5x135
Bench heavy, but pretty good today. Form tight and bar speed not too bad. Hit that magic 135. I am now benching what most junior high school boys bench.
Chin-ups (assisted):
1x7x(BW-46)
1x4x(BW-46)
1x3x(BW-46)
Chins starting to get tougher. Will stay at this assistance weight until I can get at least 8-9 good reps on any sets.Last edited by therorschach; 03-19-2012 at 11:58 AM.
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03-19-2012, 01:08 PM #20
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03-22-2012, 11:54 AM #21
Thanks!
3/22/2012, 12:30pm:
Squat:
2x5x45
1x5x95
1x4x135
1x3x180
3x5x215
Squats heavy, but decent form.
Press:
2x5x45
1x5x65
3x5x90
Surprisingly achieved a 3x5. Form was better this time around. Used core more efficiently during the lifts.
Deadlift:
2x5x135
1x5x165
1x5x195
1x5x235
DL's alright. For the last set, I switched to mixed grip for the last 2 reps. Haven't done mixed grip in a while, so it felt a bit weird. Last set was heavy.
Lower back getting hit very hard lately.ᕕ( ᐛ )ᕗ
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03-26-2012, 11:01 AM #22
3/26/2012, 12:20pm
Squat:
2x5x45
1x5x100
1x5x140
1x4x180
3x5x220
Squats heavy, bar speed slowing down on the last few sets and reps. However, form is tight.
Bench:
2x5x45
1x5x80
1x4x110
1x5x140
1x5x140
1x4x140
Bench work sets real heavy. I didn't fail the last rep, I just didn't go for it as I didn't think I would make it. Will try 140 again for next workout. Think it is time to microload.
Chin-ups (assisted):
1x8x(BW-46)
1x5x(BW-46)
1x3x(BW-46)
Chins still tough.ᕕ( ᐛ )ᕗ
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03-28-2012, 12:30 PM #23
3/28/2012, 12:00pm:
Squat:
2x5x45
1x5x100
1x4x145
1x3x185
3x5x225
Squats starting to get real heavy. Form and depth were pretty good, but bar speed is starting to slow down just a bit.
Press:
2x5x45
1x5x70
1x5x95
1x5x95
1x2x95
I wanted to start microloading and shoot for 92.5lbs but I forgot my microplates. I didn't really want to do the same weight as last time so I just gave 95lbs a shot. I knew I was going to stall but surprisingly got 5 reps on the 1st 2 sets.
Deadlift:
2x5x135
1x4x175
1x3x205
1x5x245
DLs not bad. Last set was a bit heavy, but good form. Mixed grip on the last set felt more comfortable this time.ᕕ( ᐛ )ᕗ
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04-09-2012, 12:22 PM #24
4/9/2012, 12:20pm
Moved the week before, did not have time to hit the gym last week. Was weaker than expected.
Squat:
2x5x45
1x5x100
1x5x140
1x4x180
2x5x225
Was going to go for 230 but decided for 225. However, the worksets were so heavy I did not attempt a 3 workset.
Bench:
2x5x45
1x5x85
1x5x110
1x5x140
1x4x140
Bench real heavy. Like squats, didn't even attempt a 3rd workset.
Chin-ups (assisted):
1x9x(BW-46)
1x5x(BW-46)
1x3x(BW-46)
Chins alright.ᕕ( ᐛ )ᕗ
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04-11-2012, 12:12 PM #25
4/11/2012, 12:30pm:
Workout a little better today than Monday.
Squat:
2x5x45
1x5x100
1x4x145
1x3x185
3x5x225
Squats were heavy but not bad.
Press:
2x5x45
1x5x70
1x5x95
1x5x95
1x2x95
Presses heavy and stalled again. Will reset and microload.
Deadlift:
2x5x135
1x4x185
1x3x220
1x5x255
Last set of DLs heavy.ᕕ( ᐛ )ᕗ
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04-11-2012, 12:16 PM #26
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04-13-2012, 11:46 AM #27
Thanks!
4/13/2012, 12:20pm
Squat:
2x5x45
1x5x100
1x4x140
1x3x190
3x5x230
Squats heavy but not bad.
Bench:
2x5x45
1x5x80
1x3x110
3x5x140
Bench heavy but was better this workout. I noticed my form was not tight enough the past few workouts and today was much better.
Pull-ups (assisted):
1x7x(BW-46)
1x4x(BW-46)
1x3x(BW-46)
Pull-ups tough.
Barbell curls:
3x12x30
Wanted to do 35lbs, but only could find one 1.25lb and one 2.5lb magnet plates for the fixed barbells in the entire gym. Did not know where the other ones were. Probably on the ceiling. Anywho.ᕕ( ᐛ )ᕗ
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04-16-2012, 11:17 AM #28
4/16/2012, 12:30pm
Squat:
2x5x45
1x5x100
1x4x145
1x3x195
3x5x235
Squats heavy (why not?).
Standing Press:
2x5x45
1x4x70
1x5x95
1x5x95
1x4x95
Meh at presses. 5/5/4 is better than 5/5/2 I guess. Time for a reset (for real this time).
Chin-ups (assisted):
1x8x(BW-40)
1x5x(BW-40)
1x3x(BW-40)
Chins alright.ᕕ( ᐛ )ᕗ
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04-18-2012, 11:18 AM #29
4/18/2012, 12:30pm:
Squat:
2x5x45
1x5x100
1x5x150
1x4x200
3x5x240
Squats starting to get a little taxing. They have been heavy for a while but I'm usually confident in getting a 5/5/5. However, today's sets were really heavy.
Bench:
2x5x45
1x5x85
1x5x115
3x5x145
In contrast to squats, bench was great today. Heavy worksets, but good form and control of the bar. I actually felt like I was using my muscles to lift the weight. I thinking resting just a bit more than usual helps as I usually rush right into my warm-up sets right after squats.
Deadlift:
2x5x135
1x4x190
1x3x230
1x5x265
Last set heavy of course. I think my stance was a bit wider than it should have been.ᕕ( ᐛ )ᕗ
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04-20-2012, 11:52 AM #30
4/20/2012, 12:50pm
Squat:
2x5x45
1x5x100
1x4x150
1x3x200
3x5x245
Squats starting to get really heavy. I think I said that already. Form and depth is not bad but bar speed starting to slow down, particularly on the last set.
Standing Press:
2x5x45
1x5x65
3x5x85
Reset presses. Worksets alright. Will micro-load and try 87.5 (lol) next workout.
Pull-ups (assisted):
1x8x(BW-46)
1x6x(BW-46)
1x4x(BW-46)
Pull-ups.
Barbell curls:
3x8x40
Again, could not find the magnet plates for 2.5lbs so I could do 35lbs, so I just did 40lbs. Yes, I know I'm breaking a world record.ᕕ( ᐛ )ᕗ
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