Stewart14

July 6

Bench Press
317.5 x 1
317.5 x 1
317.5 x 1
317.5 x 1

DB Overhead Press
65 x 7
65 x 7
65 x 7
65 x 7

Chest Supported Rows
140 x 7
140 x 7
140 x 7
140 x 7

http://futuretrainer.blogspot.com/ --My new blog!!

Triple Threat

Does this mean the modified 5x5 is a thing of the past? 317 BP

Stewart14

eh, just changed it around a bit. I was gonna go every other day, but squatting and deadlifting every other day was a bit too much. This should be better.

317 is nothing TT, remember I am good for at least 50 more pounds than that, my strength has taken a big hit in the past 6 months, big time.

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

July 7

Squats
315 x 3
315 x 3
315 x 3
315 x 3

GHR
BW x 7
BW x 7
BW x 7
BW x 7

Decline Crunches
BW+40 x 7
BW+40 x 7
BW+40 x 7
BW+40 x 7

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

July 8

Bench Press
275 x 4
275 x 4
275 x 4
275 x 4

Chest Supported Rows
140 x 8
140 x 8
140 x 8
140 x 8

http://futuretrainer.blogspot.com/ --My new blog!!

Burner02

By gawd....I WILL somehow catch up to this level of awesomeness!

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Stewart14

July 9

Deadlifts
370 x 2
370 x 2
370 x 2
370 x 2

DB Swings
65 x 8
65 x 8
65 x 8
65 x 8

Decline Crunches
BW+40 x 8
BW+40 x 8

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

July 11

Bench Press
290 x 3
290 x 3
290 x 3
290 x 3

DB Snatch/1-arm press
65 x 5
65 x 5
65 x 5

Chest Supported Rows
145 x 6
145 x 6
145 x 6
145 x 6

*DB snatches are like the coolest exercise ever. It was seriously FUN to do, as opposed to struggling under a 300 pound bar and bench pressing it. Now, it was only 65 pounds, so check back with me if I ever make it up to 100 and see if it's still fun. Added the press at the top for a little shoulder work and a nice combo move.

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

July 12

Squats
135 x 8
225 x 8
add belt
315 x 1
330 x 2
330 x 2
330 x 2
330 x 2

DB Snatches
70 x 3
70 x 3
70 x 3

DB Swings
70 x 6
70 x 6
70 x 6

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

July 13

Bench Press
135 x 8
225 x 5
240 x 5
255 x 9
170 x 10
170 x 10
170 x 10
170 x 10
170 x 10

Chest Supported Rows
140 x 10
140 x 10
140 x 10
140 x 8
140 x 8

http://futuretrainer.blogspot.com/ --My new blog!!

yellowmoomba

Ahhhhh....look who is getting into snatches......(haha)......I love doing snatches.

You will be able to do a 100 DB snatch once you get the motions down. I got up to 105 last year - that's some motivation for you

http://www.ironmagazineforums.com/on...-bag-work.html


"You are born small and weak... you die small and weak... how you look in between is up to you."

Stewart14

July 15

Deadlifts
135 x 5
225 x 3
280 x 5
300 x 5
320 x 7
210 x 8
210 x 8
210 x 8
210 x 8
210 x 8

Crap workout, lost my babysitter half way through and had to feed 2 little kids at the same time after that, and viola, workout blown to shit! Yay for kids!

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

July 16

Bench Press
135 x 8
240 x 3
255 x 3
270 x 9

Chest Supported Rows
90 x 8
135 x 3
145 x 3
155 x 10

Standing OH Press
140 x 3
150 x 3
160 x 9

Chinups
BW+10 x 3
BW+25 x 3
BW+35 x 7

*OK, I liked what I read when I read about Jim Wendler's 5-3-1 program, so I am adopting some of his principles, mainly as it relates to the main lifts, the meat of the program. He calls for doing one main lift a day, 4 days a week, with assistance after the 5-3-1 part. Bench, Deads, OH Press and Squats are his days.

I modified it because while I like the 5-3-1 part, I don't like doing each lift only once per week, I hate that, I need at LEAST twice per week, especially on a non failure strength program. So I am doing an upper/lower split using all the lifts in the 5-3-1 fashion. these are the upper exercises I will use, and the lower day will be full ATG squats and deadlifts. Gonna shoot for working out every other day, so each exercise gets hit with 3 days between. Loading goes up for 3 sessions, then the 4th session is a deload, then an increase in weight and start over. Everything is based on 1RM for each exercise subtracting 10% from that max for the calculations.

If you wonder why the last set is random, it's because there is a prescribed rep goal for that set, but if you can pass that goal, you keep going until you fail. For example, today was the second session so it's goal is 3 reps for the 3 work sets, but since I was able to do more on the last one, I just kept going. It's nice cause if I didn't feel like it I could have just stopped at 3 and still been making progress, but anything extra is icing on the cake.

First time doing standing OH Press in a while and it felt awesome, very smooth and very satisfying. Probably underestimated my max on that too much, but that's ok.

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

July 18

Full ATG Squats
135 x 8
230 x 3
240 x 3
255 x 8

SLDL
255 x 3
275 x 3
290 x 8

*Relearning my squat form for perfect ATG squats. power squats are out for now. i didnt test a max for these, but I estimated it at only 315, so hopefully this was conservative enough.

*Going with Stiff legs for a while because I feel these are the better exercise for actual muscle growth/strength in the low back and hamstrings. the regular deadlift is great for most purposes, but I don't want to squat and then deadlift heavy every lower session, at least stiff legs let me use a little less weight. The 290 for 8 felt nice and solid, pretty good form I think.

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

July 20

Bench Press
135 x 8
225 x 5
255 x 3
285 x 6

Chest Supported Rows
90 x 8
130 x 5
145 x 3
160 x 8

Standing OH Press
135 x 5
150 x 3
165 x 9

Chinups
BW x 5
BW+25 x 3
BW+50 x 6

*Well, I definitely underestimated my maxes because this was supposed to be 1 rep plus at 95% of max, and as you can see, I nailed pretty much all of these exercises for way more than 1 rep. Eh, I'm sure it will get more difficult in the future, but for now, I'll just go with it

http://futuretrainer.blogspot.com/ --My new blog!!

Triple Threat

Better to underestimate your maxes rather than overestimating. That would bring the program to a quick halt. I read about that program and it sounded interesting, but it's not something I want right now. I'll be interested in seeing how well you progress on it.

Burner02

just thought I was having...
rotatte one week to next:
week 1: front squats / deads
week 2: squats / SLDL

Think that would be an idea?

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Stewart14

July 21

Full Squats
135 x 8
215 x 5
240 x 3
270 x 6

SLDL
240 x 5
275 x 3
305 x 5

*Thinking about using the prescribed rep ranges and stopping and then just upping workout frequency. So for example, today's workout called for 5 reps at 75%, 3 reps at 85% and 1 rep at 95%, I might just stop at these reps from now on instead of pushing the last set.

http://futuretrainer.blogspot.com/ --My new blog!!

Triple Threat

I thought the point of the program was that the last set was where the progress is made, ie, you do as many as possible. Or did I read it wrong?

Stewart14

no you're pretty much correct, I would think however that the point of the program is to keep up the progression and that is where you would succeed. As long as you are hitting those target reps on the last set, you have made progress, the extra reps are just that, extras. Is it beneficial to do that? Probably, on the original program anyway, but on my tweak of it, I think it might be too much. Remember, the original program calls for each exercise once per week plus accessories. I am doing the base part of the plan, but for a lot higher frequency, two to three times per week per exercise, I need to keep myself as fresh as possible.

So basically, I am going for a pure strength improvement approach, never going more than 5 reps in a set (if I go with the reps in the plan only). It's basically how I feel and respond to high frequency that will determine what I do.

http://futuretrainer.blogspot.com/ --My new blog!!

Archangel

Still Insane workouts I see, hope all is well Stewart!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Stewart14

it's a great idea, however, I'm not much of a fan of variety, I think it's overrated. I'm content doing the same exercises week in and out so long as I make progress on them.

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

July 22

Haven't abandoned my 5-3-1 plan, but felt like a change today, had a really rough morning and wanted to get some aggression out on the weights, so I went with some push exercise volume today

Weighted Dips
BW+70 x 5
BW+70 x 5
BW+70 x 5
BW+70 x 5
BW+70 x 5
BW+70 x 5
BW+70 x 5
BW+70 x 5
BW+70 x 5
BW+70 x 5

Standing Overhead Press
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Close Grip Bench Press
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

Yep, it was a lot of volume, good God. I should be in store for a real BIG dinner tonight!

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

july 23

Chest Supported Rows
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5

Chinups
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5

DB Curls
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

July 25

Trap Bar Deadlifts (RI=2 min)
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5

Glute Ham Raise (RI=99 sec)
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

http://futuretrainer.blogspot.com/ --My new blog!!

Archangel

AWESOME w/o's Stewart!!! How do you perform the glute/ham raises???

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Stewart14

July 27

Incline Bench Press (RI=99 sec)
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Superset (RI=99 between supersets)
Close Grip Floor Press /ss/ Side Laterals
225 x 5 /30 x 5
225 x 5 /30 x 5
225 x 5 /30 x 5
225 x 5 /30 x 5
225 x 5 /30 x 5
225 x 5 /30 x 5
225 x 5 /30 x 5
225 x 5 /30 x 5

*Brutal, brutal workout. My chest was so pumped it actually hurt, and I really, really HATE that feeling

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Hi Archie, sorry I'm replying so late, but I actually have an inexpensive glute ham raise/hyperextension machine in my home gym that I use. It certainly isn't as good as the real deal ghr machines, and for all I know using this one could be forcing me to do them incorrectly, but it seems like it does the trick. here is a pic of it, unfortunately it didn't come with the woman using it....

http://futuretrainer.blogspot.com/ --My new blog!!

Triple Threat

Where did you come up with 99 sec RIs? And it's probably a good thing that woman didn't come with it, or your workouts would suffer for sure.

Stewart14

haha, well, the 99 sec comes from this timer clock I have on my computer that I use to time my rest and in the seconds column, you can only enter 2 digits and I wanted something a little longer than 90 seconds but less than 2 minutes, so I just went with 99. No reason other than that.

Now, if she came with the equipment, are you sure my workouts would really suffer?? At the very least, I would be getting in some quality cardio, which we all know I could use more of...

http://futuretrainer.blogspot.com/ --My new blog!!