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21-Dec-06, 08:16 PM
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#1801
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,435
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Thursday, December 21, 2006
Squats 10x45, 5x135, 3x185, 3x225, 1x255, 6x3 @ 275
BORs (CG UH) 5x135, 5x185, 5x205
DB Shrugs 10x85, 10x85
Seated Calf Raises 8x90, 8x135
Hammer Curls 10x50
Notes: Second time lifting at a different gym, can't wait to return to the one I'm used to. Squats took it out of me, as does lifting at night. After benching this week at 6x3, I'll be dropping squats and bench to 3x3.
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22-Dec-06, 12:50 PM
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#1802
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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hey Greg, I havn't been around in a while.. good to see you still going strong!
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
Journal
FitDayJournal
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24-Dec-06, 01:42 PM
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#1803
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,435
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Thanks Matt. You been working out even though you haven't been around the boards much? I know you got your hands pretty full. Hope to hear more from ya soon.
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27-Dec-06, 04:54 PM
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#1804
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,435
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Wednesday, December 27, 2006
Flat Bench 10x45, 6x95, 4x135, 2x165, 2x195, 3x3 @ 210
Standing MP 8x115, 6x115, 3x125
Notes: 3x3 instead of 6x3 for bench and squats until progress stops. I did this workout late afternoon/early evening with only eating a few hundred calories all day, so I quit after hitting goal on bench pretty much. I'll count it as the last "rest day" and rest up and eat big for squats tomorrow or the next day.
By the way, I'm tired of getting horrible spotters/lift offs. When I arch and shrug my shoulders and get my traps together, it's very difficult for me to lift the weight off. 185 is about the limit on my own in this position. I can arch but lay my shoulders/traps flat and do more, but then the position isn't as strong. Two of the lifts offs today literally made it 1 inch from the pins on the bench...not useful at all, almost dropped it on my face because it was like a 210 lb skull crusher. Very irritating, I want a consistent workout partner!
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28-Dec-06, 12:59 PM
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#1805
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,435
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Thursday, December 28, 2006
Squats 10x45, 5x135, 3x185, 3x225, 1x265, 3x3 @ 285
BORs (CG OH) 5x45, 5x135, 5x185, 5x195, 5x205
DB Shrugs 10x85, 10x90
Seated Calf Raises 8x90, 8x135, 6x180
Hammer Curls 10x50
Notes: Very pleased to get the 285s on squats. I had created a thread in the PL section on the best way to get into the wide stance. I think I found it for me. I lift off close feet (when the weight feels light on the lift off, all the reps seem to go up easier), then as I take the couple steps backwards, I step to the side as well to widen my stance. So in position I am halfway where I need to be, and make a few small steps and I'm ready. No strain on the hip at all. |
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30-Dec-06, 09:50 PM
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#1806
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,435
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Saturday, December 30, 2006
Flat Bench 10x45, 6x95, 4x135, 2x175, 2x195, 3x3 @ 215
Seated MP 10x95, 8x115, 4x135
Lock Outs (6-8") 1x225, 1x265, 1x295, 1x315
Face Pulls 12x150, 12x150
Static Holds 10x455, 10x500
Notes: BARELY made the 215s on bench. Next week at 220 will most likely be the end of 3x3. I'm not sure what to do next, maybe singles, maybe paused reps, higher rep work...who knows. 315 on the lock outs (close grip) was very heavy. I don't like lifting at night, I feel like I have no energy. Numbers are decent even though the whole workout was a struggle. |
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30-Dec-06, 11:00 PM
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#1807
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Well even if it was a struggle, it's done and the numbers look GREAT.
Good job.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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30-Dec-06, 11:12 PM
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#1808
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,435
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Thank you Andy ... now I just need to figure out what I am going to do for my next cycle.
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30-Dec-06, 11:14 PM
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#1809
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Don't know man, what exactly do you want to accomplish?
Want to have some fun? Give me a long headstart and we'll have a 5x5 race.
Never mind, it would take me about 10 years to catch up to you.
In best grump old man from scooby doo voice, "damn rotten kids". 
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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30-Dec-06, 11:57 PM
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#1810
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,435
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Well I want strength. lol someday I'll be up for 5x5...I'll let you regain your strength before we go head to head 
I've been talking to Dave, we both agree change is needed. I've been thinking of higher volume, and he recommended the reverse pyramid (12-10-8-6-3). I might try it. Suggestions always welcome. |
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31-Dec-06, 12:02 AM
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#1811
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Dave does hang out with some of the best powerlifters, in real life...not just on the net. Going for strength, I'd listen to him.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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02-Jan-07, 01:27 PM
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#1812
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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Quote:
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Originally Posted by gcs118
Thanks Matt. You been working out even though you haven't been around the boards much? I know you got your hands pretty full. Hope to hear more from ya soon.
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Nope. I have had my hands full but its no excuse. I really have been pretty depressed about my lack of commitment to a healthy lifestyle lately. I've really gone soft!  I've hoped by coming back to the boards I can find the inspiration and encouragement that vauted me into great shape before.
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
Journal
FitDayJournal
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02-Jan-07, 03:16 PM
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#1813
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,435
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Tuesday, January 2, 2007
Squats 10x45, 5x135, 3x185, 1x225, 1x275, 3x3 @ 290
BORs (CG OH) 5x135, 5x190, 5x200, 5x205
DB Shrugs 10x90, 10x90
Seated Calf Raises 8x90, 8x135, 10x160
Hammer Curls 13x45
Notes: 290 squats went up pretty well. On the third set, I was focusing on not letting my knees move inwards at the bottom of the lift. Just above the bottom, I heard a pop. It felt like someone threw one of the clips at my ass. It scared the **** outta me, but when I got to the bathroom I was relieved only my boxers had ripped. It sounded nothing like clothes tearing. I haven't had that sinking feeling so bad in a loooong time lol. Good day otherwise after I calmed down.
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02-Jan-07, 05:00 PM
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#1814
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Hahah I bet that was a relief. Great work on the squats man, keep it up.  :
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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02-Jan-07, 05:43 PM
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#1815
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,435
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lol you have no idea. I was pretty scared for a couple minutes. Thanks though haha
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