I wonder if you're sticking point is a mental block on bench. Or perhaps you'll need to stop doing triples and start doing singles sooner. Where is the bench failing? We can just tweak your next few ME days to get around wherever you're sticking.
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Dan's westside training journal
- Thread starter sftwrngnr
- Start date
Hi Xring,
Thanks for stopping by
.
To get my workout done as efficiently as possible, I will do some other exercise during my rest between sets. For example, when doing triceps pressdowns, I did lateral raises. When I did cable rows, I did strict curls during my rest period. When I did dumb bell triceps presses, I did shrugs. At 5:45 am, there isn't that many people in the gym, so I can get away with doing things like taking the curl bars with me to where I'm doing cable rows.
I also really don't socialize when I'm at the gym. I'm there to get my workout done, and thats it.
-Dan
Thanks for stopping by
.To get my workout done as efficiently as possible, I will do some other exercise during my rest between sets. For example, when doing triceps pressdowns, I did lateral raises. When I did cable rows, I did strict curls during my rest period. When I did dumb bell triceps presses, I did shrugs. At 5:45 am, there isn't that many people in the gym, so I can get away with doing things like taking the curl bars with me to where I'm doing cable rows.
I also really don't socialize when I'm at the gym. I'm there to get my workout done, and thats it
.-Dan
Hey SF...
Didn't see your post until just now. I suspect the issue with bench is more mental than anything else. Whenever my shoulder tweaks a little, I kinda freak out. Last week, it twinged a little when I was doing triceps presses. I'm going to try and do some supplemental lifts declines or seated presses (whatever they are called) to work past my head.
I'm going to be patient on my bench.... It has always been my weakest lift, even when my shoulder was fine. I am feeling stronger, but the reality is that (as obviated by my 1 RM), I'm still pretty weak on bench. If I don't see any forward progress in the next week or so, then I'll get more serious about figuring out what the problem is.
-Dan
Didn't see your post until just now. I suspect the issue with bench is more mental than anything else. Whenever my shoulder tweaks a little, I kinda freak out. Last week, it twinged a little when I was doing triceps presses. I'm going to try and do some supplemental lifts declines or seated presses (whatever they are called) to work past my head
.I'm going to be patient on my bench.... It has always been my weakest lift, even when my shoulder was fine. I am feeling stronger, but the reality is that (as obviated by my 1 RM), I'm still pretty weak on bench. If I don't see any forward progress in the next week or so, then I'll get more serious about figuring out what the problem is.
-Dan
Take a look at doing pin presses and board presses as well. Those lifts won't involve the shoulders much but will increase your overall bench strength.
White_Pony
Registered
try incresing the weight at small amounts...specifically at during the last couple sets. for example: 3x195 3x205 2-3x215 1x225 1x230-35 1x240...etc..etc...sftwrngnr said:Bench Press:
8X95
5X115
5X135
3X155
3X185
3X195
3X205
1X225
0X245 Got it started, but couldn't push it up... next time
Owww!
Hi,
So, I did ME DL today, and I was in a hurry, which is a bad.
DL:
135X8
225X5
285X3
315X3
405X1
455X1
495X0 ... pulled it up about 5", and I felt something "give" in my back. I'm thinkin' that I either strained, or pulled a muscle. Either way, I'm thinkin' that deadlifts are out for a few weeks
. It really pisses me off, that I should have had the 495 today, but didn't get it because I was in a hurry.
I will post my other workouts later today (Speed Squat, and Speed Bench) from Friday and Sunday.
-Dan
Hi,
So, I did ME DL today, and I was in a hurry, which is a bad.
DL:
135X8
225X5
285X3
315X3
405X1
455X1
495X0 ... pulled it up about 5", and I felt something "give" in my back. I'm thinkin' that I either strained, or pulled a muscle. Either way, I'm thinkin' that deadlifts are out for a few weeks
. It really pisses me off, that I should have had the 495 today, but didn't get it because I was in a hurry.I will post my other workouts later today (Speed Squat, and Speed Bench) from Friday and Sunday.
-Dan
Speed Squat Day (Friday)
Hi,
Had a decent workout on Friday
Box Squats
135X2
185X2
225X2
245X2
245X2
265X2
SL DL
135X8
225X5
275X5
315X3
355X3
405X3
Rack Pulls 1" above knees (Rack is dopey, and it's either 1" above, or 3" below).
405X5
475X3
565X1
655X1 (YAY... Full lockout at this weight! )
Situps
15
15
15
15
Good workout. Total time was 38 minutes.
Hi,
Had a decent workout on Friday
Box Squats
135X2
185X2
225X2
245X2
245X2
265X2
SL DL
135X8
225X5
275X5
315X3
355X3
405X3
Rack Pulls 1" above knees (Rack is dopey, and it's either 1" above, or 3" below).
405X5
475X3
565X1
655X1 (YAY... Full lockout at this weight
! )Situps
15
15
15
15
Good workout. Total time was 38 minutes.
Get some heat on that back! Heat rubs, heat pads, anything you can get your hands on that's hot.
Speed Bench Day (Sunday)
Had a real intense workout on Sunday.
Bench (Speed)
135X3
155X3
175X3
175X3
175X3
175X3
175X3
Shrugs
225X10
315X10
405X10
495X5
Curls
50X10
80X7
80X7
80X7
Dumb bell Triceps Presses
70X10
70X10
70X10
75X10
Chest supported rows
135X10
225X10
315X10
405X10
455X5
Cable Rows
210X10
225X10
240X5
Lat Pull Downs
Not sure... forgot to write down... doh!
Total workout was 48 minutes. Good intensity.
Had a real intense workout on Sunday
.Bench (Speed)
135X3
155X3
175X3
175X3
175X3
175X3
175X3
Shrugs
225X10
315X10
405X10
495X5
Curls
50X10
80X7
80X7
80X7
Dumb bell Triceps Presses
70X10
70X10
70X10
75X10
Chest supported rows
135X10
225X10
315X10
405X10
455X5
Cable Rows
210X10
225X10
240X5
Lat Pull Downs
Not sure... forgot to write down... doh!
Total workout was 48 minutes. Good intensity
.
ME BP Day (Wednesday)
I'm still "off", because my back was still giving me some pain. Doing flat bench was uncomfortable, so I did a lateral press instead (machine).
Lateral Press
8X114
5X164
5X184
3X204
3X224
1X234
1X244
Shrugs
10X135
10X225
10X315
10X405
5X455
Triceps Presses (dumbbell)
10X70
10X75
10X80
5X85
Barbell curls (strict form)
10X80
10X90
7X100
5X110
Pressdowns
10X90
10X100
10X110
5X125
Cable Rows
10X180
10X195
10X210
5X225
Chest supported Rows
10X135
10X225
10X315
10X405
5X455
Total time: 42 Minutes
Summary:
Decent workout. Irritated that flat bench was uncomfy, but expect to be able to do it next week.
Back feels better today -- been putting a heating pad on it during the evening. I suspect DL is still out for a couple of weeks, so I'll alter my DL days.
I'm still "off", because my back was still giving me some pain. Doing flat bench was uncomfortable, so I did a lateral press instead (machine).
Lateral Press
8X114
5X164
5X184
3X204
3X224
1X234
1X244
Shrugs
10X135
10X225
10X315
10X405
5X455
Triceps Presses (dumbbell)
10X70
10X75
10X80
5X85
Barbell curls (strict form)
10X80
10X90
7X100
5X110
Pressdowns
10X90
10X100
10X110
5X125
Cable Rows
10X180
10X195
10X210
5X225
Chest supported Rows
10X135
10X225
10X315
10X405
5X455
Total time: 42 Minutes
Summary:
Decent workout. Irritated that flat bench was uncomfy, but expect to be able to do it next week.
Back feels better today -- been putting a heating pad on it during the evening. I suspect DL is still out for a couple of weeks, so I'll alter my DL days.
Last edited:
Friday's Speed Squat Day
So,
My back was still aching a little, so I altered my workout a little.
Box Squats:
135X2
135X2
205X2 Back starts yelling at me.
Hack Squats:
460X10
550X5
640X5
730X3
800X1 --> YAY Full ROM.
SL DL (yes...)
135X8
205X5
Rack Pulls
200X5
290X3
380X3
470X3
540X1
560X1
Situps
15
15
15
15
Total time was 37 minutes... light workout. As I'm still concerned about my back. SLDL was ok, so I'm going to go heavier on ME day, but am still going to be cautious.
So,
My back was still aching a little, so I altered my workout a little.
Box Squats:
135X2
135X2
205X2 Back starts yelling at me.
Hack Squats:
460X10
550X5
640X5
730X3
800X1 --> YAY Full ROM.
SL DL (yes...)
135X8
205X5
Rack Pulls
200X5
290X3
380X3
470X3
540X1
560X1
Situps
15
15
15
15
Total time was 37 minutes... light workout. As I'm still concerned about my back. SLDL was ok, so I'm going to go heavier on ME day, but am still going to be cautious.
Interesting what hurts you and what doesn't. I think a healthy dose of weighted hyperextensions, in moderation, would help. Also, reduce the cold time during your contrasting showers by half for awhile.
Great lifting, injury considered. 560 rack pulls are impressive.
Great lifting, injury considered. 560 rack pulls are impressive.
Yeah, looks like a great workout buddy! And 800 for Hack! Wow, I do like 90
ME DL Day
Hey Rock and SF,
Thanks for stopping by
. SF... ya... way weird with what hurts and what doesn't.
So... I have to do a PM workout today, which I don't like anyway... GRRR!
I start with stretching on this weird contraption that really stretches my lower back... makes my back feel real good, so I decide that I'm going to do stretches between sets on deadlifts.
Deadlifts
135X8
225X5
315X3
405X1
455X1
475X0 ... so... there were these HS kids behind me... totally broke my concentration... this guy next to me asks me if I'm gonna try again, and I say "hell ya... I don't like that answer".
475X1 ... Nailed it like it was nothin'!
At this point, I'm thinkin' I'm NOT gonna push it. In my mind, I can hear SF's quote from Dave Tate, to which I then say "Look Dave, I'm just comin' back from tweakin' my back.... LAST WEEK! I equaled my 1 RM... I'm thinkin' that's a pretty damned good effort".
Box Squats
135X2
225X2 REAL weak here (probably from doing HS on Friday)
165X2
205X2
SL DL
135X8
175X5
205X5
315X3
355X3
Shrugs
225X10
315X10
405X10
455X5
Rack Pulls
200X5
290X3
380X3
470X1
560X1
610X1
At this point, I'm REALLY tired
Situps
15
15
15
15
I didn't do rows today, cuz its late, and my sweetie needs to go to the gym when I get home, so I'm done.
Total time: 40 Minutes
Summary: I'm glad my deadlift is back. Back is still a little iffy... didn't go too heavy on SLDL. I am going to add Good Mornings to my routine to strengthen my lower back.
Hey Rock and SF,
Thanks for stopping by
. SF... ya... way weird with what hurts and what doesn't.So... I have to do a PM workout today, which I don't like anyway... GRRR!
I start with stretching on this weird contraption that really stretches my lower back... makes my back feel real good, so I decide that I'm going to do stretches between sets on deadlifts.
Deadlifts
135X8
225X5
315X3
405X1
455X1
475X0 ... so... there were these HS kids behind me... totally broke my concentration... this guy next to me asks me if I'm gonna try again, and I say "hell ya... I don't like that answer".
475X1 ... Nailed it like it was nothin'!
At this point, I'm thinkin' I'm NOT gonna push it. In my mind, I can hear SF's quote from Dave Tate, to which I then say "Look Dave, I'm just comin' back from tweakin' my back.... LAST WEEK! I equaled my 1 RM... I'm thinkin' that's a pretty damned good effort".
Box Squats
135X2
225X2 REAL weak here (probably from doing HS on Friday)
165X2
205X2
SL DL
135X8
175X5
205X5
315X3
355X3
Shrugs
225X10
315X10
405X10
455X5
Rack Pulls
200X5
290X3
380X3
470X1
560X1
610X1
At this point, I'm REALLY tired
Situps
15
15
15
15
I didn't do rows today, cuz its late, and my sweetie needs to go to the gym when I get home, so I'm done.
Total time: 40 Minutes
Summary: I'm glad my deadlift is back. Back is still a little iffy... didn't go too heavy on SLDL. I am going to add Good Mornings to my routine to strengthen my lower back.
ME BP Day
Yesterday was ME BP day. Still was unable to push up 245. I am going to add some supplemental work with pin presses and board presses.
Bench Press
8X135
5X155
5X185
3X205
1X225
0X245 stuck at ~3" above chest will do more speed work, and will add pin presses.
Chest supported rows
10X225
10X315
10X405
5X455
5X475
1X495
Lat pull downs
10X185
10X225
10X245
3X260
Cable Rows
10X185
10X215
10X225
5X240
Triceps Pressdowns
10X80
10X90
10X100
5X105
Triceps Presses (dumb bell)
10X70
10X80
7X90
10X80
Curls (strict, straight bar)
10X80
10X90
10X100
5X110 (PR)
Shrugs
315X10
405X10
455X10
Grips 10 count hold
405
475
495
565
585 - 4 count
Summary: Good workout. Not happy about bench. Will do supplemental work to beat it into submission. Am going to add pin presses and board presses, and will work on increasing speed work.
Yesterday was ME BP day. Still was unable to push up 245. I am going to add some supplemental work with pin presses and board presses.
Bench Press
8X135
5X155
5X185
3X205
1X225
0X245 stuck at ~3" above chest will do more speed work, and will add pin presses.
Chest supported rows
10X225
10X315
10X405
5X455
5X475
1X495
Lat pull downs
10X185
10X225
10X245
3X260
Cable Rows
10X185
10X215
10X225
5X240
Triceps Pressdowns
10X80
10X90
10X100
5X105
Triceps Presses (dumb bell)
10X70
10X80
7X90
10X80
Curls (strict, straight bar)
10X80
10X90
10X100
5X110 (PR)
Shrugs
315X10
405X10
455X10
Grips 10 count hold
405
475
495
565
585 - 4 count
Summary: Good workout. Not happy about bench. Will do supplemental work to beat it into submission. Am going to add pin presses and board presses, and will work on increasing speed work.
Me Dl
I took Sunday (Speed BP) off because I needed to get some stuff done on the yard, and had to prep the trailer for our camping trip. Today was ME DL day; I was a little tired because I had to move a ton (literally) of concrete around the yard.
Deadlifts:
135X8
225X5
315X5
405X1
475X1
495X0 So... I talked to this old guy (73) who used to lift heavy, and he said "ya know, I saw you just pull up 475 with no problem... I think your problem is mental, not physical." I decided I didn't like a miss at 495, so I tried again.
495X1 Full lockout... came up with no problem... old dude was right.
So... I have added 40 lbs to my deadlift this month. I didn't get 500 like I wanted to, but I'll take 495. Goal for next month is 525.
Box Squats:
135X2
225X2
225X2
245X2
245X2
265X1 (Missed on 2nd rep).
SL DL:
135X8
225X5
275X5
315X3
375X3
Since I'm going camping on the 1st, I'm not going to be able to squat for a week, so I did hack squats:
Hack Squats:
460X10
550X10
640X5
730X5
800X3
Good workout. Legs are totally toast. Considering I tweaked my back two weeks ago, and thought I'd have 4 weeks recovery, I'm elated!
I took Sunday (Speed BP) off because I needed to get some stuff done on the yard, and had to prep the trailer for our camping trip. Today was ME DL day; I was a little tired because I had to move a ton (literally) of concrete around the yard.
Deadlifts:
135X8
225X5
315X5
405X1
475X1
495X0 So... I talked to this old guy (73) who used to lift heavy, and he said "ya know, I saw you just pull up 475 with no problem... I think your problem is mental, not physical." I decided I didn't like a miss at 495, so I tried again.
495X1 Full lockout... came up with no problem... old dude was right
.So... I have added 40 lbs to my deadlift this month. I didn't get 500 like I wanted to, but I'll take 495
. Goal for next month is 525.Box Squats:
135X2
225X2
225X2
245X2
245X2
265X1 (Missed on 2nd rep).
SL DL:
135X8
225X5
275X5
315X3
375X3
Since I'm going camping on the 1st, I'm not going to be able to squat for a week, so I did hack squats:
Hack Squats:
460X10
550X10
640X5
730X5
800X3
Good workout. Legs are totally toast. Considering I tweaked my back two weeks ago, and thought I'd have 4 weeks recovery, I'm elated!
Incredible progress. Absoutely incredible. You'll have that 500 in no time flat. Thank God for old men pissing us off.
Hi back SF,
Thanks for the encouragement. I'm quite pleased with the progress on deadlift. I am going to focus on bench and squat for next month. I pay attention to the advice you give Monstar, and will be incorporating that into my bench work. I still need to work on my box squats in terms of getting more weight, although the improvement on deadlift (which uses essentially the same muscle group) is directly attributable to box squat work as far as I can tell. I just think it looks dopey that I'm getting a miss at 265 on box squats... I guess the only consolation there, is that I'm going well below parallel. I am using a bench at ~10". I'm also going to start doing box squats inside the power cage so that I don't have to worry about getting stuck with nobody to help me if I miss. Same thing with bench press. I am going to do pin presses on Wednesday instead of flat bench. I know I have a serious mental barrier there as a result of my shoulder injury from forever ago (Dr. said I'd NEVER bench above 200 again).
All in all, I'm pretty much on track for my long term goals. If I can consistently improve each of my lifts by 10 to 15 lbs a month, I'll pretty much nail everything I want by next year's meet.
Thanks again.
-Dan
Thanks for the encouragement. I'm quite pleased with the progress on deadlift. I am going to focus on bench and squat for next month. I pay attention to the advice you give Monstar, and will be incorporating that into my bench work. I still need to work on my box squats in terms of getting more weight, although the improvement on deadlift (which uses essentially the same muscle group) is directly attributable to box squat work as far as I can tell. I just think it looks dopey that I'm getting a miss at 265 on box squats... I guess the only consolation there, is that I'm going well below parallel. I am using a bench at ~10". I'm also going to start doing box squats inside the power cage so that I don't have to worry about getting stuck with nobody to help me if I miss. Same thing with bench press. I am going to do pin presses on Wednesday instead of flat bench. I know I have a serious mental barrier there as a result of my shoulder injury from forever ago (Dr. said I'd NEVER bench above 200 again).
All in all, I'm pretty much on track for my long term goals. If I can consistently improve each of my lifts by 10 to 15 lbs a month, I'll pretty much nail everything I want by next year's meet.
Thanks again.
-Dan
Back from vacation, ME DL 
So,
I took approximately a week and a half off for vacation with the family. We went camping and fishing.
I decided to do ME DL yesterday. All in all, it was a decent workout.
DL
135X8
225X5
315X5
365X3
405X3
475X1
495X1
505X0
505X0 First attempt wouldn't budge. Second attempt I got up a couple of inches. I think my focus was off a little.
SLDL
135X8
225X5
315X5
365X3
385X3
BOX Squats
135X2
225X0 I felt my knee tweak a little, so I quit right there. I'm not interested in getting injured.
I was not happy about box squats, so I did hack squats.
Knee felt fine, so maybe I was being overprotective.
440X10
530X10
620X10
710X10
800X5
850X5
Calves (while on the hack squat machine)
440X10
530X10
620X10
710X10
800X10
850X10
And I'm spent.
Summary: Good workout. I have changed my diet some, and started dropping weight. Thus far, my strength still feels good.
So,
I took approximately a week and a half off for vacation with the family. We went camping and fishing.
I decided to do ME DL yesterday. All in all, it was a decent workout.
DL
135X8
225X5
315X5
365X3
405X3
475X1
495X1
505X0
505X0 First attempt wouldn't budge. Second attempt I got up a couple of inches. I think my focus was off a little.
SLDL
135X8
225X5
315X5
365X3
385X3
BOX Squats
135X2
225X0 I felt my knee tweak a little, so I quit right there. I'm not interested in getting injured.
I was not happy about box squats, so I did hack squats.
Knee felt fine, so maybe I was being overprotective.
440X10
530X10
620X10
710X10
800X5
850X5
Calves (while on the hack squat machine)
440X10
530X10
620X10
710X10
800X10
850X10
And I'm spent
.Summary: Good workout. I have changed my diet some, and started dropping weight. Thus far, my strength still feels good
.
What happened to Dan?
Hi Jersey,
I didn't TOTALLY disappear (LOL). Basically a combination of vacation, and getting totally swamped at work has resulted in me not training anywhere near as consistently as I need to. I started back in earnest on Sunday, and unfortunately, it showed. I had a "talk with myself" and am going to make sure that no matter what, I put my training as a significant priority in my life... a job, after all, is just a job.
-Dan
I didn't TOTALLY disappear (LOL). Basically a combination of vacation, and getting totally swamped at work has resulted in me not training anywhere near as consistently as I need to. I started back in earnest on Sunday, and unfortunately, it showed. I had a "talk with myself" and am going to make sure that no matter what, I put my training as a significant priority in my life... a job, after all, is just a job.
-Dan
ME D/L day
Deadlifts
8X135
5X225
5X315
3X375
3X405
1X455
0X495
0X495
0X475 <--- Yeppers... got way weak by slacking off.
Box Squats
135X2
135X2
135X2
205X1 (Miss on 2nd)
175X2
175X2 <--- Again... way weak.
SL Deads
135X8
225X5
315X5
355X5
375X4
405X3
455X0
At this point, I'm quite pissed at myself, and call it a day.
Deadlifts
8X135
5X225
5X315
3X375
3X405
1X455
0X495
0X495
0X475 <--- Yeppers... got way weak by slacking off.
Box Squats
135X2
135X2
135X2
205X1 (Miss on 2nd)
175X2
175X2 <--- Again... way weak.
SL Deads
135X8
225X5
315X5
355X5
375X4
405X3
455X0
At this point, I'm quite pissed at myself, and call it a day.
Welcome back! Still a strong workout. You'll be back in no time. You had mentioned you hurt your back and then later your knee, so I was concerned you had a more serious injury. Thankfully that wasn't the case.
ME BP Day
Here again, my lack of focus shows....
Becnh
8X135
5X155
5X175
0X225 <-- BAH!
So... I want to figure out what the deal is with my bench. I go to the "Iso Lat Bench" machine, which is basically a vertical bench press.
8X102
10X122
10X142
8X152
6X172
5X182
5X202
3X222
3X232
3X252
3X272 <--- Interesting... I suspect the bulk of my issue with bench is psychological.
Curl
10X60
10X70
10X80
10X90
5X100
5X110
At this point, I have to go to work, so I'm done.
Decent workout... CLEARLY, underscores the importance of not slacking off.
-Dan
Here again, my lack of focus shows....
Becnh
8X135
5X155
5X175
0X225 <-- BAH!
So... I want to figure out what the deal is with my bench. I go to the "Iso Lat Bench" machine, which is basically a vertical bench press.
8X102
10X122
10X142
8X152
6X172
5X182
5X202
3X222
3X232
3X252
3X272 <--- Interesting... I suspect the bulk of my issue with bench is psychological.
Curl
10X60
10X70
10X80
10X90
5X100
5X110
At this point, I have to go to work, so I'm done.
Decent workout... CLEARLY, underscores the importance of not slacking off.
-Dan
Don't sweat it. It'll only take a week or so to get back into the swing of things. Work up slower and with less reps on your ME lifts. Do sets of 3 and progress 20-30lbs at MOST between sets. This will help you to lift more reps in the higher percentages of 1RM, and that's where the real gains come from.
Perhaps your best bet on bench is to ask someone else to load the plates once you get to 205. Tell them to be random. Maybe they'll load 210, maybe 230, who knows. If you don't know, you're either going to hit a PR and fail low. Both will produce desirable results. If you psyche yourself out on a 210 lift, your brain will feel challenged and respond nicely. Likewise, you may think you're doing 225 when it's actually 230. And that will really make your head spin.
Perhaps your best bet on bench is to ask someone else to load the plates once you get to 205. Tell them to be random. Maybe they'll load 210, maybe 230, who knows. If you don't know, you're either going to hit a PR and fail low. Both will produce desirable results. If you psyche yourself out on a 210 lift, your brain will feel challenged and respond nicely. Likewise, you may think you're doing 225 when it's actually 230. And that will really make your head spin.
Speed Bench (8/7)
So, I had a decent workout. Was very focused.
Bench
3X135
3X135
3X135
3X155
3X155
3X175
3X175
Curls
10X60
10X70
10X80
5X90
5X90
3X100
Lateral Raises (did these with my oldest daughter, who just started working out).
10X15
10X15
10X20
10X20
Shrugs
10X135
10X225
10X315
5X405
Dumbell Curls
10X40
10X40
10X40
10X50
Lat Pulls
10X95
10X135
10X150
10X165
Yates Rows (First time doing these)
10X115
8X135
8X135
Triceps Presses
10X50
10X50
10X60
Cable Rows
10X135
5X180
5X225
5X250
Chest Support Rows
10X225
10X315
10X405
5X425
So, I had a decent workout. Was very focused.
Bench
3X135
3X135
3X135
3X155
3X155
3X175
3X175
Curls
10X60
10X70
10X80
5X90
5X90
3X100
Lateral Raises (did these with my oldest daughter, who just started working out).
10X15
10X15
10X20
10X20
Shrugs
10X135
10X225
10X315
5X405
Dumbell Curls
10X40
10X40
10X40
10X50
Lat Pulls
10X95
10X135
10X150
10X165
Yates Rows (First time doing these)
10X115
8X135
8X135
Triceps Presses
10X50
10X50
10X60
Cable Rows
10X135
5X180
5X225
5X250
Chest Support Rows
10X225
10X315
10X405
5X425
ME DL day (8/9)
So, I am going to follow the suggestions of the Jedi Master, so I changed my deadlift routine.
Deadlifts
8X135
5X225
5X315 <-- Here is my starting point
5X325
5X345
5X365
5X385
5X395
0X405 <--- Wowsers... am tired.
Box Squats
135X2
225X2
225X2
225X2
245XSQUISH <--- am going to do box squats b4 deads from this point forward
Rack Pulls
5X475
5X565
5X655
5X745
2X765
0X800 (Just wanted to see how that felt...)
Curls (My wife said my arms seemed disproportionately small compared to legs, so I'll work on some beach muscle between sets of other stuff)
10X60
10X60
10X55
10X45
Good workout. Took body measurements yesterday, and saw some noteable things.
Legs -- gained 1/2".
Arms -- gained 1/2".
Waist -- Lost 2". (YAY... becoming much less like a Jabba The HUT body double).
Chest -- gained 0" <--- obviously need to REALLY focus on bench.
Am down to 235... goal for this month is to be below 230
So, I am going to follow the suggestions of the Jedi Master, so I changed my deadlift routine.
Deadlifts
8X135
5X225
5X315 <-- Here is my starting point
5X325
5X345
5X365
5X385
5X395
0X405 <--- Wowsers... am tired.
Box Squats
135X2
225X2
225X2
225X2
245XSQUISH <--- am going to do box squats b4 deads from this point forward
Rack Pulls
5X475
5X565
5X655
5X745
2X765
0X800 (Just wanted to see how that felt...)
Curls (My wife said my arms seemed disproportionately small compared to legs, so I'll work on some beach muscle between sets of other stuff)
10X60
10X60
10X55
10X45
Good workout. Took body measurements yesterday, and saw some noteable things.
Legs -- gained 1/2".
Arms -- gained 1/2".
Waist -- Lost 2". (YAY... becoming much less like a Jabba The HUT body double).
Chest -- gained 0" <--- obviously need to REALLY focus on bench.
Am down to 235... goal for this month is to be below 230
Too many sets of 5. On deads and squats, and for the sanity of my lower back, I only do singles. When you started hitting your peak, you had already done 43 reps.
On ME lifts, we want to focus solely on the 1RM. We can do all of our repping afterwards.
For benching, I'll do sets of 3 until I feel I can't get 3, then I drop to singles and again shoot for a 1RM. Progression in weight looked excellent.
On ME lifts, we want to focus solely on the 1RM. We can do all of our repping afterwards.
For benching, I'll do sets of 3 until I feel I can't get 3, then I drop to singles and again shoot for a 1RM. Progression in weight looked excellent.
Hi SF (Yoda),
Thanks for the feedback. I reread your original post, and realized I was supposed to be doing sets of 3, NOT 5. I had in my mind that I was to do sets of 5, so that is what I did. I will do sets of 3 next time, and I will also do sets of 3 on ME BP, and will do additional supplemental exercise. I AM going to get my lifts to where I want them to be this month. I have a plan... I deviated from the plan last month. It won't happen again.
-Dan
Thanks for the feedback. I reread your original post, and realized I was supposed to be doing sets of 3, NOT 5. I had in my mind that I was to do sets of 5, so that is what I did. I will do sets of 3 next time, and I will also do sets of 3 on ME BP, and will do additional supplemental exercise. I AM going to get my lifts to where I want them to be this month. I have a plan... I deviated from the plan last month. It won't happen again.
-Dan
I know you'll do whatever you want. The focus and intensity you bring are absokutely astounding. I'm glad I can add some insight and look forward to the goals in your sig going up and up.
