workout: r1w1 lower-body

Ended up testing squats today, I hadn’t planned on it, but I ended up feeling pretty strong this morning. I was happily surprised, given that I hadn’t lifted heavy for several weeks, that I was still able to hit 315 (on set number eight). I think I’m going to go for 350 next week.

squats: 135×8, 165×8, 195×8, 225×5, 255×5, 275×3, 295×3, 315×1
front squats: 65×5 (three sets)
barbell reverse lunge: 45×5 (two sets)

March 31, 2009 | Filed Under lifting | Comments Off

Lifting: r1w1 upper-body

Felt pretty solid this morning, hit 295 bench with hardly any effort, I’m confident that I could do 325, but I need a spotter before I attempt. The next two weeks I’ll work on 5x5s to increase overall strength. The next two weeks are focused on recovery and building strength, plenty of rest and stretching between max effort days.

Did a bit of cleanup, but nothing too demanding for the rest of the workout.

bench-press: 135×8, 165×6, 195×6, 225×6, 255×6, 285×3, 295×1 (two sets)
close-grip bench: 135×10, 155×8, 185×5 (two sets)
cable crossover: 5×8, 6×6
cuff: 4×6 (pull: two sets), 5×6 (extension: two sets), 3×6 (hip: two sets)

March 30, 2009 | Filed Under lifting | Comments Off

workout: mixed p2w4

Quick workout, focused on intensity and speed. I did add a bit of weight to the front squat. Shoulders were slightly tired after two days of shoulder work, but I still finished out the bench set without issue. Taking tomorrow off from the gym and possibly Sunday as well.

squat 135×8, 165×6, 205×5
front squat (tabita) 75×6 (five sets)
speed bench: 135×8, 165×8, 205×6 (five sets)

March 27, 2009 | Filed Under lifting | Comments Off

workout: upper-body p2w4c

Hitting the shoulders two days in a row to see how they hold up. Also giving my lower back an additional day of rest.

barbell press 45×10, 70×8, 105×6, 125×5 (three sets)
barbell row: 135×6 (two sets), 135×6->155×4->175×2 (two sets)
barbell curl: 50×8, 60×8, 70×8

March 26, 2009 | Filed Under lifting | Comments Off

workout: upper-body p2w4b

shoulder raise: 20×8 (front – three sets), 20×8 (side- three sets)
single-arm push press: 40×8, 50×6, 60×5, 70×4 (two sets)
dumbbell shrug: 55×10, 65×10, 75×8, 85×6, 95×6
cuff: 3×8 (extension – three sets), 4×8 (pull: three sets), 2×8 (hip:
three sets)

March 25, 2009 | Filed Under lifting | Comments Off

workout: upper-body p2w4a

Decent workout this morning. After a month of speed-bench lifts and dumbbell work I decided to push a little more weight on bench. I got up 285 with minimal effort, but the second time I hit it I got a nasty leg cramp. Nothing makes you concentrate more than having 285 lbs directly over your face and and an entire quarter of your body decided to curl up in pain.

I managed to do the lift with my left leg sticking straight out, so I got no additional press from the floor. I’m confident I could hit 315, but I need to find someone to spot me.

I’m starting to think about changing gyms. Where I am is ok, but I really need to have someone available who could actually help out if things got hairy. I also need somewhere where the dumbbells go over 100 lbs. I’ve been feeling stuck and need to have more available weight to push around.

bench: 135×8, 165×8, 195×6, 225×6, 265×5, 285×1, 285×1
close-grip bench: 135×8, 155×5, 153×5 (two sets)
dumbbell curl: 25×8, 30×6, 35×5, 40×5 [all arm work sequential 30 sec rest b/w]
hammer curl: 25×8, 30×6, 35×5, 40×5
zottman curl: 25×5 (three sets)

March 24, 2009 | Filed Under lifting | Comments Off

workout: lower-body p2w4a

Last week of phase two, deloading week. I’m trying to push more energy workouts rather than direct lifting. These always leave me feeling very different, more of an odd buzz in my system instead of the normal nauseated and shaky feeling of a squat + deadlift day.

tabita front-squat: 45×6, 65×6 (six sets, 10 sec b/w sets)
good-mornings: 45×8, 65×8, 95×6 (three sets)
barbell reverse-lunge: 45×5 (four sets)
single-leg squat: 25×5 (three sets)
single-leg deadlift: 25×5 (four sets)
bike: 10 min HIIT (5/10 30 sec/per)

Update: Feeling a bit of soreness in quads, but nothing in glutes and hamstrings. That only seems to come into play with heavier weights. I need to find lower-impact lifting that will still activate the glutes.

March 23, 2009 | Filed Under lifting | Comments Off

workout: upper-body p2w3b

Great workout this morning after a really solid night sleep. It’s nice when that works out. Had lots of energy and focus. That completes a nice six-day straight run. I had to reduce weight so I tried to increase repetition and reduce rest-time between sets. Looking forward to taking the weekend off to rest, stretch and heal.

dumbbell neutral press: 40×10, 50×10, 60×8, 70×8, 80×8
side shoulder raise: 20×10 (three sets)
barbell curl: 50×10, 60×8, 70×8, 80×8, 90×5 (two sets)
single-arm bench: 50×8, 60×6 (two sets)

March 20, 2009 | Filed Under lifting | Comments Off

workout: lower-body p2w3a

Lowered the weight today and the knees, hips and lower-back felt pretty good. Taking the weekend off to rest and heal. Next week is the last week of phase 2. Ideally I would be testing max lifts for squat/deadlift/bench after phase 2, but since I’m pretty beaten up, I’ll skip deadlifts. I’m thinking that bench will go up, I’m going to shoot for 325 bench. It’s tough to do with no spotter, so I have to feel pretty damn confident that I’m going to hit the mark.

squat: 45×8, 95×6, 135×6, 165×6, 195×5 (two sets)
front-squat: 45×6 (three speed sets)
barbell reverse lunge: 45×5 (three sets)
leg extension: 115×12, 180×10, 205×6 (three sets)

March 19, 2009 | Filed Under lifting | Comments Off

workout: mixed p2w3b

Got an extra workout in this week, so I hit chest and shoulders. One of the difficulties of a program is staying to a program. That 100lb dumbbell is saying, “Hey wuss” but your workout is saying, “5×5 80% of 1 rep max”. Sometimes its good to break out and take a day to just lift what you want to.

dumbbell bench: 50×8, 60×8, 70×8, 80×6 (three sets)
dumbbell neutral press: 50×5 (five sets)
dumbbell shrug: 50×5, 60×6, 70×8, 80×8 (three sets)
single-arm bench: 50×6, 60×6 (three sets)

March 18, 2009 | Filed Under lifting | Comments Off