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  1. #61
    Throbbing Member jamalfudge's Avatar
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    I think the 5x5 was working great, but was taking me forever to complete a workout. So I amended slightly to 3 x 5 with the same lifts.

    Front squats
    1X5 @ 135
    1X5 @ 185
    3X5 @ 225

    Push press
    1X5 @135
    3X5 @175
    Didn't seem to have good coordination with these today. I normally do an ever-so-slight knee bend with the push, but found myself going the prescribed quarter squat for the initial push.

    Pullups

    2x3 w/10# plate
    3X3

    Pendlay rows
    5X5 @145
    Admittedly my rows suck so I stuck to 5x5.

    Dips
    2X10
    1X5 +35#

    RDLs
    1X5 @225
    2X3 @245
    I have been doing these mostly for grip.

    DB strict standing shoulder press
    2X8 @50# DB
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  2. #62
    Throbbing Member jamalfudge's Avatar
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    Had a rough workout, I could almost see this coming Friday. I think jumping 10# two workouts in a row was a mistake.

    Front squat
    1X5 @135
    1X5 @185
    1X5 @230
    1X3 @230
    1X4 @230

    Core kind of gave out first.

    Push press
    1X5 @135
    1X3 @155
    1X5 @180
    1X3 @180
    1X5 @180
    1X3 @180

    Might have hit 3x5 but confidence was shot.

    Hit a couple pullups and called it a day. Took the dogs on a nice long walk.

    I am going to skip squatting Wednesday but keep my planned deadlift volume and see how I feel Friday. I was hoping to deload at the end of next week but might start earlier than that.
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  3. #63
    Throbbing Member jamalfudge's Avatar
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    I had another unexpected setback this week. Tuesday after my softball game, my back became a little stiff. I thought nothing of it, but when I woke up in the middle of the night, I could barely get out of bed. I think it was a perfect storm of a few things: last Friday's workout I added (but didn't document) 2 sets of 20 plate swings (like KB swings, but with a plate in each hand), combined with Monday's rough workout and swinging a bat around contributed to my back seizing up. I had also started taking creatine, and I had a few beers with softball, but I haven't read enough evidence to separate science from broscience as to creatine causing muscle cramps.

    My back is still a little stiff, but I wanted to get back at it. I tested out with a DB circuit I kind of winged on the fly. With 50lb DBs, I did 5 rounds of:

    Pullups/chins x3-5
    Thrusters x5 (last round I did 10)
    Bent over rows x5
    Bench step ups x4-5 each side
    Decline pushups (feet on bench)

    Since I do a lot of dips, and don't bench press, I thought I'd add a little upper chest workout w/the pushups.

    I still feel a little tight, I might do some yoga tomorrow, and definitely plan on concentrating more on warmups. I have a feeling jumping right into things as much as I do sometimes is a contributing factor to my setback. My hips have been also a little irritated, and figure that is another contributing factor.
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  4. #64
    Throbbing Member jamalfudge's Avatar
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    Did some conditioning work today for about forty minutes followed by a 1.5 mile walk with the dogs. Back is a little tight but manageable. Might try my Wednesday routine tomorrow.
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  5. #65
    Throbbing Member jamalfudge's Avatar
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    Back at it, at least somewhat. It was storming so I had to stay underneath the patio cover, no over head barbell work. Although I miss snatching more than anything.

    Full cleans
    1X5 @135
    2x2 @155
    2X2 @175
    1X2 @185

    Front squats
    1X3 @185
    3x3 @205

    Deads
    1X5 @225
    4X4 @315
    2X1@365

    This was kind of a tester week, will reset Mag Ort next week barring any setbacks.

    Pullups
    2X3
    1X10 negatives

    Dips
    3X10

    DB shoulder press
    3X8 @50 each
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  6. #66
    Throbbing Member jamalfudge's Avatar
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    Front squats
    2x5 @135
    1X5 @185
    5X3 @215

    Push press
    2X5@135
    1X5 @155
    3X5 @175

    Pullups
    1X3+10#
    2X3
    1X5 negatives

    Pendlay rows
    3X5 @145

    RDLs
    4X3 @225
    Grip gave out first

    Static holds @255

    Dips
    1X10
    2X5 +35

    Curlz and front raises for gainz with 25# plates.
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  7. #67
    Registered User Sven Draconian's Avatar
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    Considering your equipment restrictions, you might want to consider doing lunges and/or step ups.
    Log: http://forum.bodybuilding.com/showthread.php?t=153114941
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  8. #68
    Throbbing Member jamalfudge's Avatar
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    Thanks for the suggestion. I know single leg stuff its important, too.

    Did some snatches today:
    2X3 @95
    2X2 @115
    4X1 @125
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  9. #69
    Throbbing Member jamalfudge's Avatar
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    Front squat
    1X5 @135
    1X5 @185
    5X3 @220

    Push press
    1X5 @135
    3X5 @180

    Pullups
    4X3
    1X5 negatives

    RDLs
    4X3 @225

    Pendlay rows
    3X5 @145

    Dips
    2X8
    1X5 +35#
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  10. #70
    Registered User Sven Draconian's Avatar
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    Originally Posted by jamalfudge View Post
    Thanks for the suggestion. I know single leg stuff its important, too.

    Did some snatches today:
    2X3 @95
    2X2 @115
    4X1 @125
    It's not that single leg stuff is important... but without doing heavy back squats I'm not sure you can get a heavy enough load. Front squats are a good lift, but I'm not sure they're enough.
    Log: http://forum.bodybuilding.com/showthread.php?t=153114941
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  11. #71
    Throbbing Member jamalfudge's Avatar
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    Thanks for the tip. I am hoping after making some front squat adjustments (straighter torso, lower reps, better warmup) I can still make some considerable noob gains by August. At least as far as squat is concerned. But I will work some lunges in for sure.

    Did some conditioning today, always feel hungry as hell after hard sprinting...
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  12. #72
    Throbbing Member jamalfudge's Avatar
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    soon.jpg

    Felt great today with the weights. Deads felt better than in quite some time.

    Snatches
    1X3 @95
    1X3 @115
    2x2 @125
    4X1 @135

    Full clean with a cross between squat jerk and push press
    1X3 @135
    1X3 @165
    1X2 @185
    2X1 @195

    Front squat
    5X3 @225

    Deads
    1X5 @225
    4x4 @315
    2X2 @365
    1X10 @315

    Was feeling fast off the floor with the first 6 sets, tried for 1x2 @405 but missed mid-shin. I didn't want to kill my buzz so I finished the second set of 365. Took about a minute and a half to get the last set of ten but still felt great.

    Pullups
    1X5
    1X4
    1X3
    1X8 negatives

    Dips
    3X10

    Static barbell holds with over hand grip 8 secs @ 255.
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  13. #73
    Throbbing Member jamalfudge's Avatar
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    Front squat
    1X5 @135
    1X3 @185
    1X3 @215
    5X3 @235

    Push press
    1X5 @135
    1X5 @155
    3X5 @185

    Pullups
    1X4
    2x3
    1X5 negatives

    Pendlay rows
    3X5 @155

    GHR
    2X5

    Dips
    1X10
    2X5 +35#
    1X8

    Random shoulder/arm work.
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  14. #74
    Throbbing Member jamalfudge's Avatar
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    Snatch Saturday

    Snatches
    1X3 @95
    1X3 @115
    2X2 @125
    1X1 @135

    Strict OHP
    1X8 @95
    1X8 @125
    1X8 @135

    I just wanted to get moving...figured these lifts are safe the day right after a regular workout, and plus I wanted another day to work in snatches without going to long on a regular day.
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  15. #75
    Platinum Member LegitSalsa's Avatar
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    Damn, nice overhead pressing.

    Log looks good so far. Keep going!
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  16. #76
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by LegitSalsa View Post
    Damn, nice overhead pressing.

    Log looks good so far. Keep going!
    Thanks man!

    Todays workout wasn't too great. I was somewhat rushed an was only planning to squat, PP, and hit pullups.

    Front squat
    1X8 @135
    1X5 @185
    1X3 @215
    1X2 @245
    3X3 @245
    1X2 @245

    Had to dump the third rep of the last set.

    I was not feeling to coordinated, managed a warmup set of push press and hit 1x4 @190.

    Pullups 2x3

    The real bummer came when I was trying to repair my wife's PT Cruiser. Without getting into too much detail, I cursed that small engine compartment like no tomorrow. I hate that car.
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  17. #77
    Throbbing Member jamalfudge's Avatar
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    Didn't squat today. Cleans weren't that great, wrists were shot form shoddy squat form Monday.

    Snatches
    1X3 @95
    1X3 @115
    2x2 @125
    2X1 @135

    Full clean and PP
    1X3 @135
    1X3 @165
    Missed next set on the catch

    Deads
    1X5 @225
    4X4 @315
    1x2 @365
    1X2 @405
    1X10 @315
    New 2 RM max, I think. If not, the first time I have pulled over 400 since Feb. Feels good. Mag Ort week 3 next week!

    Pullups 3x3

    Dips
    1X10
    1x6 +35#
    1X5 +35#
    1X9

    Pendlay rows
    3X5 @155

    Static overhand holds
    3X10 seconds @ 260 for my weak-ass grip.

    Random arm work.

    I am thinking front squatting 3x weekly is detrimental in the long run. My deadlift can attest to that. Also seriously considering wrist support straps with all the clean grip and overhead work I do.
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  18. #78
    Throbbing Member jamalfudge's Avatar
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    Wrists were still a little tender from earlier in the week. Limited front squatting again. But I tried something different anyway.

    Front squat
    1X5 @135
    1X3 @185
    1X3 @215
    1X1 @245

    Messed around with back squat, turns out my ghetto squat stands weren't too limiting (unless I had to dump the bar).

    1X8 @135
    1x8 @185
    1X5 @215
    1X5 @245
    1X2 @265
    1X1 @285
    3X5 @245

    I have new plans for a more advanced squat "rack." I will make two 4.5' four post stands and two shorter ones thst will enable me to dump the bar for heavy singles. Felt like I could hit 300 on back squat but didn't want to risk awkward injury. I also want to experiment with Anderson, concentric only front squats, and this will help me do that.

    Strict OHP
    1X5 @135
    2x3 @155

    Push press
    1X5 @185
    2X3 @185
    These still felt a little awkward.

    Pullups (varied grips)
    3x4
    3X3

    RDLs
    3x5 @225

    Dips 2x10

    Random arm work

    Probably will warm up with front squats and heavy front singles and do 3x5 back squats on Monday.
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  19. #79
    Throbbing Member jamalfudge's Avatar
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    Front squat
    1X5 @135
    1X5 @185
    1X3 @225
    2X1 @255 PR

    Back squat
    3X5 @255

    Pullups
    4X3
    3X3

    Dips
    2X10
    2X6 +35#

    Pendlay rows
    3X5 @160

    DB shoulder press
    1X5 @50
    2X5 @55

    OHP
    1X5 @135

    The rain kept me from doing more.

    Barbell static holds
    3X6 seconds @265
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  20. #80
    Throbbing Member jamalfudge's Avatar
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    Wrists still were sore and I think it had an effect on my Oly lifts. Especially cleans. Since I overdid it with bad form last week, I have really been racking the bar well so much that I can't get a good grip for the press after the catch. I suspect some wrist mobility work is in my future.

    Snatch
    1X3 @95
    2X2 @115

    Full cleans
    1X3 @135
    1X1 @165

    Deads, Mag Ort week 3
    1x5 @225
    4X4 @325
    1X2 @375
    1X2 @420 PR
    1X10 @325

    Dips
    3X10

    Pullups
    3x3

    Barbell static hold @ 275

    Felt awesome to hit a new max after my troubles this spring. My goal is to hit a 475 max before August practice starts, 375 1RM on squats and 300 1RM in front squat, and a bodyweight push press.
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  21. #81
    Throbbing Member jamalfudge's Avatar
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    Front squat
    1X8 @135
    1X5 @185
    1X3 @230
    1X1 @265

    Back squat
    3X5 @265

    Push press
    1X5 @135
    1X5 @155
    3X5 @185

    Strict OHP
    3X3 @135

    Pullups
    4X3

    Dips
    1X10
    2X6 +35#

    Overhand deadlifts for grip
    4X1 @295

    Pendlay rows
    3X5 @165

    Front squats were about halfway between parallel and ATG. Back squats were slightly below parallel. I watched a couple All Blacks and England rugby training vids, and although they were moving impressive weight, squats were barely quarter. There's no real point to me making this observation if only to make me feel better about my low numbers (for a prop).
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  22. #82
    Registered User NHfootball's Avatar
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    Originally Posted by jamalfudge View Post
    Front squat
    1X8 @135
    1X5 @185
    1X3 @230
    1X1 @265

    Back squat
    3X5 @265

    Push press
    1X5 @135
    1X5 @155
    3X5 @185

    Strict OHP
    3X3 @135

    Pullups
    4X3

    Dips
    1X10
    2X6 +35#

    Overhand deadlifts for grip
    4X1 @295

    Pendlay rows
    3X5 @165

    Front squats were about halfway between parallel and ATG. Back squats were slightly below parallel. I watched a couple All Blacks and England rugby training vids, and although they were moving impressive weight, squats were barely quarter. There's no real point to me making this observation if only to make me feel better about my low numbers (for a prop).
    I love the consistency in your program! Keep it up dude--you have some impressive lifts
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  23. #83
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by NHfootball View Post
    I love the consistency in your program! Keep it up dude--you have some impressive lifts
    Thanks man! Sometimes I don't feel so consistent but feel my changes are after I sort something out.

    Today was hurried, had a couple softball games in the evening. I wondered how I'd hold up after lifting, only a little sore...

    Front squats
    1X8 @135
    1X5 @195
    1X3 @235
    1X0 @275

    Back squats
    3X5 @275

    Strict OHP
    3X5 @135

    Pullups
    1X4
    3X3
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  24. #84
    Throbbing Member jamalfudge's Avatar
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    Conditioning work today. Sprints, hill sprints, little bit of scrum machine work. Got a nice burn. I felt like I needed a little more HIIT in, the gut was slowly creeping on me the last two Weeks. (dang auto correct always capitalizes Weeks).
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  25. #85
    Throbbing Member jamalfudge's Avatar
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    Snatch
    1X3 @95
    1X3 @115
    1X1 @135
    2x2 @135

    Full clean and PP
    1X3 @135
    1X3 @155
    1X2 @165
    1X2 @185
    1X1 @195
    1X1 @205 (full clean PR)

    Deads
    1X5 @225
    4X4 @335
    1X2 @380
    1X0 @430
    1X2 @380 from slight deficit

    The plan was to bump up a week to align the week 8 deload when I am in vacay in a few Weeks. I accidentally bumped up 2 Weeks and missed the work set. Hopefully I can hit 430 next week and stay on track (Mag Ort).

    Pullups 4x3

    Dips
    1X10
    3x5 +35#
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  26. #86
    Throbbing Member jamalfudge's Avatar
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    Front squat
    1X8 @135
    1X5 @195
    1X3 @235
    2x1 @255

    Back squat
    1X3 @255
    1x2 @285
    2X3 @275

    Front squat (again, wasn't feeling up to back squatting)
    3X3 @225

    OHP
    1X3 @135
    3X5 @140

    Pullups
    3X3
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  27. #87
    Throbbing Member jamalfudge's Avatar
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    Tip of the day: don't do dips on swivel stools

    Front squat
    1X5 @135
    1X5 @195
    1X3 @235
    2X1 @255

    Back squat
    1X3 @ 235
    3X5 @285

    Strict OHP
    1X3 @135
    3X5 @145

    Pullups
    1X4
    2X3

    RDLs
    3X5 @245

    Dips
    1x8
    ?x?

    Think I got one set of four with a 35# plate, but whatever it was, I felt and heard a tear in my right outer pec. Seems minor but damn all these setbacks i've had lately. I am never doing dips on my swivel stools at home again. This weekend I might build my improved squat rack and make them to accommodate dips. Goodnight sweet gains.
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  28. #88
    Throbbing Member jamalfudge's Avatar
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    Treading warily, I decided to press on with a lower body session today. My right pec is still sore with about 75% ROM but not painful. I wasn't sure how I'd feel, so I didn't stick to routine.

    Deads
    1X8 @135
    1X5 @225
    1X4 @335
    1X2 @380
    1X1 @430 PR
    1X0 @445 miss
    1X10 @335

    This kind of followed my Mag Ort schedule albeit loosely.

    Front squat
    1X5 @135
    1X7 @185

    Back squat
    1X5 @185
    1X10 @225 (nice cardio sesh)

    Static hold double over hand
    295 @ 5 secs
    Last edited by jamalfudge; 06-26-2013 at 07:10 PM.
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  29. #89
    Throbbing Member jamalfudge's Avatar
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    No pec, no prob

    Front squat
    1X5 @135
    1X5 @195
    1X3 @235
    2X3 @245
    1X5 @225 (5RM, did these as my second to last overall squat set)

    Back squat
    1X3 @245
    1X2 @295
    1X1 @315 had the wife judge for parallel, PR
    1X10 @225 ATG

    RDLs
    3X5 @245

    I really wish I remembered what I was squatting when I last squatted regularly 14 years ago. I also wish I picked it back up a few months earlier.

    Next week's plan is to rep 295 for squat, hit 445 for deads, maybe test another 1rm on squat on Fri. And maybe test OHP on Wed to stay fresh before vacation the following week.
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  30. #90
    Throbbing Member jamalfudge's Avatar
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    Front squat
    1X5 @135
    1X5 @205
    1X3 @245
    1X5 @230 (2nd to last squat set overall)
    Wrist supports really helped here, last rep was ugly.

    Back squat
    1X3 @245
    3X5 @295
    1X10 @230 ATG

    OHP
    1X3 @135
    3x5 @145

    Attempted pullups but oddly felt strain on my bum pec when I put slight weight on my arms. I am glad for vacation next week.

    I think I might attempt Smolov Jr for squats when I get back, and find a better dip split.
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