Lifting journal. - Page 3

Cort · 08-Mar-05, 12:21 AM

Going to try this for the next 4 weeks.

Basic 3 x 3 sets in all 3 power lifts on Mon, Weds, and Sat.

Basically...

I'll be hitting these 3 heavy each day.

3 x 3 deadlift
3 x 3 bench
3 x 3 squat

Varying from day 1-3 I'll also include other things.
1: 3 x 6-8 rowing lifts + 2 sets weighted pull-ups + 3 x 6-8 shrugs.

2: 3 x 6-8 tricep lifts + 3 x 6 SLDL.

3: 3 x 6-8 bicep and shoulders lifts + 4 x 10-12 weighted ab lift.

Just doing it for a change of pace, going to see how I like it after a month.

DaRkAnGel · 08-Mar-05, 12:43 AM

Quote:

Originally Posted by Cort

Going to try this for the next 4 weeks.

Basic 3 x 3 sets in all 3 power lifts on Mon, Weds, and Sat.

Basically...

I'll be hitting these 3 heavy each day.

3 x 3 deadlift
3 x 3 bench
3 x 3 squat

Varying from day 1-3 I'll also include other things.
1: 3 x 6-8 rowing lifts + 2 sets weighted pull-ups + 3 x 6-8 shrugs.

2: 3 x 6-8 tricep lifts + 3 x 6 SLDL.

3: 3 x 6-8 bicep and shoulders lifts + 4 x 10-12 weighted ab lift.

Just doing it for a change of pace, going to see how I like it after a month.

Looks pretty good man. If you have the time i would consider maybe having a 4-5 day lifting weak with pairs like
mon: bench light/heavy deads
Wed: Light Squats/Heavy Bench
Fri: Heavy Squats/Light Deads
sat: Assistance day where you take it easy

Something like that. Or you could also just split up those 3 things into 3 days and choose the other day to work your weakest lift. Just some ideas as doing all 3 of those heavy will be hard.

Thanks for the comment about the rows. I have good pulling strength(biceps and lats)... i don't really see any 220 pd guys in high school doing pullups period, much less doing them weighted now

.

Cort · 08-Mar-05, 01:29 AM

Not expecting the volume to be that bad. It's even with my normal split, just dropping down to 3 reps for 9 sets spread out through the week instead of 4-6 reps for 8-9 sets in one workout. I also plan to rotate the exercises so I'm not going to be doing them in the same order every time.

As far as rows go, my biceps are one of my weak points. My curls are down at 35 lbs DB (probably 40 if I hit them fresh, but they hardly ever are lol) and 85-95 lbs BB depending on how whiped out they are.

Cort · 08-Mar-05, 09:42 PM

Teusday

First day lifting 3 x 3.

Deadlift.

3 x 3 @ 335

Bench
1 x 3 @ 210
1 x 3 @ 215
1 x 3 @ 220

This suprised me a lot, I could've easily pushed out 4-5 on each of these sets. Going heavier next time. Probably going to max these out in a month just to see where I'm at. After today I don't know anymore, I was a lot weaker a month and a half ago lol.

Squats.
1 x 3 @ 240

I couldn't get past the first set, my lower back wasn't up to it after the deadlifts. Next time around I'm going to go heavy on one lift and light on the other to avoid this and still get the 3 sets in.

Weighted pull-ups.
2 x 8 @ BW+20

Hooks + weights + pull-ups = awesome lat workout.

Hammer curls.

2 x 6 @ 40

Tomorrow I'm going to go in and do grip work and nothing else. It still gets hit a little with the straps, but barely, and I think I'm going to start using hooks more often on pull-ups since it lets me hit my lats as hard as I can without worrying about my grip as much. Right now I can do 20 second statics with 315, but I can only hit one working set of deadlifts with it before my grip gives out.

Cort · 09-Mar-05, 08:32 PM

Wednesday
2 miles, moderate intensity.

Was lazy today, didn't feel like driving back into town to do my grip work, shoulda just hit it after I got out of my exam instead of driving home. Oh well, I'm going to be hitting squats heavy tomorrow so I'll just hit my deads a little lighter than usual and use that + some static holds.

Cort · 10-Mar-05, 09:02 PM

Squats

2 x 3 @ 240
1 x 3 @ 245

Felt kinda easy today.

Bench
3 x 3 @ 215

I died on the 3rd rep of the last set, but I'll accept that. Going to take it easy next time so I can hit it harder next Monday.

Note: anyone know what those little clamps weigh? I don't usually use 'em but they were on there this time around since I was working in with some people.

Deadlift
3 x 3 @ 310

Heavier on Saturday.

SLDL

2 x 6 @ 275

Was able to up the weight a little more. I should've used straps with these to begin with.

End workout.

Cort · 12-Mar-05, 04:50 PM

Skipped my run yesterday, got a whole 3 hours of sleep after I crammed some extra studying in for an exam.

Today: (saturday)

Warm-up, 1 mile run on the treadmill, 6 minutes.

Deadlift

3 x 3 @ 320 (damn this is easy, but I want to save my strength for Monday so I can hit them harder.)

Weighted pull-ups
2 x 8 @ bw + 25

(no hooks this time, but I didn't need 'em.)

BB Rows
2 x 6 @ 145 (not used to these, but I feel like I'm getting the form down finally. Hopefully the weight goes up, I'm really behind in this lift.)

Incline Bench
2 x 3 @ 175 (took it easy, want to be fresh for Monday.)

I haven't done any extra tricep work this week, but I with the heavy ass weight I've been using on bench, they don't feel very neglected. The truth is, even though I'm only doing a few sets for everything, I'm getting a better overall workout than I was when I was breaking it down more and doing more sets/reps.

gcs118 · 12-Mar-05, 07:00 PM

You did a mile WARM UP in 6 MINUTES?! Geez I couldn't do that if I was tryin' lol.

You're focusing on heavy 3x3's on the big 3 how many times each week? 2 or 3 times?

Good numbers!

:

Cort · 12-Mar-05, 07:21 PM

Yeah, I've developed a decent level of cardio endurance over the last few years. I was actually faster last year than I am now, but I've put on a good 25 lbs and a lot of strength.

My goal is to hit all of them three times a week, but even on Thursday I felt the bench press kicking my ass and knew I'd need a few extra days to really recover. I'm going to have to alternate heavy/light on each of these lifts if I'm going to get all the planned sets done.

I'm going to apply that on Monday by hitting bench and deadlifts heavy, and then squats light. On Weds I'll hit bench and deadlifts light, and squats heavy. Rinse, repeat. I'm still trying to determine how best to fit the aux. lifts into this though. The primary goal is to raise my maxes on those three lifts, but I don't really want to ignore the direct lifts for my biceps, triceps, shoulders, traps, hams, etc...

One idea is to hit the corresponding aux. lifts heavy on the light days.

So

Day 1
3 x 3 Heavy deadlifts
3 x 3 Heavy bench
3 x 3 Light squats
3 x 6 SLDL

Day 2
3 x 3 Heavy squats
3 x 3 light bench
3 x 3 light deadlifts
3 x 6 tricep movement (close-grip bench, skull crushers, cable work, etc...)
2 x 6 MP

Day 3
3 x 3 Heavy bench
3 x 3 heavy deadlifts
3 x 6 shrugs
3 x 3 light squats
3 x 6 bicep movement (hammer curl, preacher curl, standing bb curl, etc...)

How's that look?

gcs118 · 12-Mar-05, 09:53 PM

It seems like using the terms ME and DE would be more appropriate than light and heavy

Cort · 12-Mar-05, 10:52 PM

Quote:

Originally Posted by gcs118

It seems like using the terms ME and DE would be more appropriate than light and heavy

Yeah, yeah. You got the point though.

gcs118 · 13-Mar-05, 12:30 PM

Won't day 3 with heavy bench and deadlifts go straight to day 1 with the same thing? Or are you going to do some kind of rotation to always have light/heavy etc.?

Cort · 13-Mar-05, 05:14 PM

Extra day of rest in between those two.

Then again it might be better to rotate it between day 1 and 2, with the aux. lifts on day 1 alternating. I might start using creatine again, I need all the endurance I can get in the gym.

Cort · 13-Mar-05, 08:47 PM

2.5 mile run out doors, high intensity.

One thing is confusing me a little bit.

I've actually gained roughly 7 lbs (while losing 2-3 inches on my waist) on a 500 calorie daily defecit and an increased level of activity. My maintenance level (for the past year and a half) has usually held itself between 2400-2600 calories.

I'd normally throw it off to extra water weight, but I don't seem particularly bloated, and I weigh myself in the morning. Either way its a good thing, just confusing that my metabolism would've dropped so much with the increased level of activity.

Cort · 15-Mar-05, 05:57 PM

Today sucked. Haven't had enough sleep the last few nights. If I don't get to sleep by 2 a.m. one of my parents ends up waking up and chain smoking 10-20 cigarettes (not an exaggeration,) and I haven't been able to get used to the ****ty smell after 18 years of being alive, but they disregard any requests to stop so w/e...

Anyway.

Deadlifts
edit: 3 x 3 @ 315 (lol, didn't mean to type 215

)

Bunch of grip work throughout the entire workout.

Squats 3 x 3 @ 230

Bench 2 x 3 @ 210
Note: Do not work your grip/forearms excessively before bench press. Your forearms actually do a decent amount of work during the lift, I had to cut it out early because it literally felt like I was going to screw something in my forearm up after that second set.

I just felt really drained today, I need more sleep.

edit: got a little lethargic later on so I jogged 1 mile and then did a half mile at an intense pace w/ a quarter mile cool-down to wake myself up.