My Fitness Journal - Page 124

seraph · 15-Jan-07, 04:39 PM

loosk like a good day, hows that hamstring feeling? you got 310 EASY, you gonna shoot for 1 rep or more on 310?

gcs118 · 15-Jan-07, 05:32 PM

Hamstring has been feeling GREAT. No trouble (knock on wood), not even with the stiff legged deadlifts. I'll be going for 3x3 @ 310 lbs next week, and I have confidence that I can get it. I'm going to try to get someone to come with me to tape it, but no one ever wants to come on squat day.

Bearbait · 15-Jan-07, 10:15 PM

Nice workout, great job on the squats. I'm sure you will get those 310's for sure.

**.V.** · 16-Jan-07, 12:27 AM

Damn, you a whole summer off and I still can't catch you on squats, or anything else.

Just proves it, time off is good.

gcs118 · 16-Jan-07, 03:24 PM

Went to the gym today and did some bench work....did pretty bad lol. I need more rest and I need to quit going back to back days. I'm gonna figure out my lifting schedule and go strong later this week. Also the first day of classes and I was up at 6:30am...woohoo.

gcs118 · 19-Jan-07, 04:27 PM

January 19, 2007

Squats 10x45, 5x135, 3x185, 3x225, 1x275, 3x3 @ 310
DB Rows 15x55, 15x55
SLDLs 4x135, 8x185, 8x195
Seated Calf Raises 10x135
DB Curls 10x45

Notes: After a few day hiatus from lifting, I'm back at it. I hit the 310 squats, they were tough, but manageable. I'm pretty sure I will be able to hit the 315s in a few days. I really don't like high reps like on the rows, but I'm adjusting. SLDLs went alright, smooth and solid. I need to focus on keeping perfect squat form. I noticed in the hole I'd lean forward to help me up, which in fact doesn't help lol. I believe sets 2 and 3 were better in form than the first set. Always something to be thinking about.

Also, I decided to do my lifting like this: I wanted 3 days off between parts and no back-to-back days (I think working back/lats inhibits bench press, etc.). I will be doing squat, off, bench, off, squat, etc. Any thoughts on this? Should give me plenty of rest time between body parts and I should be good to go every day.

seraph · 19-Jan-07, 09:16 PM

310 for reps

: nice work greg the rest of the workout looks good too. especially those DB curls

gcs118 · 19-Jan-07, 11:28 PM

As always, thank you

Eric_B · 20-Jan-07, 04:20 AM

Start curlin 50's ya pansy

jk good job on the squats, the sldl's should help a lot too as long as the hamstrings stay healthy

For the workout plan, are you just doing an upper and lower body split?

gcs118 · 20-Jan-07, 11:02 AM

lol...I can curl 50s, thank you

I'm just sticking with this squat/back and bench/tricep day split until my hamstring is good to deadlift. Then I'll probably do some rearranging of the workouts.

**.V.** · 20-Jan-07, 11:50 AM

Hamstring bothering you again? Or just easing into things and waiting to deadlift until you are sure it's OK?

gcs118 · 20-Jan-07, 06:17 PM

Hamstring has been good, I'm just waiting to deadlift cuz that's how it got injured. Squats > SLDLs > DLs. Not sure how long it will take but we'll see.

gcs118 · 21-Jan-07, 03:49 PM

January 21, 2007

Flat Bench 12x45, 12x95, 12x145, 10x165, 8x185, 6x200, 2x215
DB Seated OHP 5x60, 5x65
Dips BW+25x6, BW+25x6
DB Side Raises 10x30, 10x30

Notes: Third time failing the reverse pyramid. I should have had it, I barely missed 3x215. I don't like DB military presses because it takes so much energy to get them into place. I'll probably return to barbell soon. Dips went smoothly, too exhausted to do a third set (first chest/tricep day in 5-6 days). DB raises for 2 sets, no more front raises.

I might change up the reverse pyramid for next time. Any thoughts on singles? I feel a large part of my problem isn't a lack of strength, but more of a mental battle. I'd like to start hitting PRs on singles for the bench to lessen my "fear" as I approach and pass 225. What I'm saying is I'd like to work up to say 1x215 next week, then 1x220 the time after that, then 1x225, etc. until I can't hit a new PR (best PR 1x235 to date).

EDIT: I feel like another reason I keep missing 3x215 on this program is because I am exhausted by the time I get there. 12x145 and 10x165 is quite a "warm up", and 8x185 kills me every time. I've hit 3x3 @ 215 so I know I'm good for it, but the higher reps wear me out very quickly (which I know is part of the program, but I don't like it anymore! lol).

**.V.** · 21-Jan-07, 05:09 PM

Dumbell OHP are pretty hard. It's not part of your plan or your routine, but when I get stuck if I drop the weight a bit and work back up I can often shoot right past the sticking point. Since a powerlifter told me about this over a year ago, it's helped me past a couple of stuck spots. Maybe that's why what I'm doing now seems to help me move back closer to where I was.

Anyway, just an idea. Drop 5 lbs or 10lbs, then spend a week or two working past the sticking point. Good luck bud, you deserve it.

Stang281 · 21-Jan-07, 08:29 PM

do you normally have a spotter? My 1rm for bench is also 235 but would probably be more if I had a spotter. I think you should drop 2 reps off each warm up and only do 6 at 185, like you said 8 kills you.
Then you should be able to get a 5x215.
I upped my 5RM to 200 today and that was after 6 previous sets. Other than your squat numbers it looks like we are right around the same strength and routine right now.