Workout Journal

[Stewart14]

Ah, my new workout journal to cover everything I do in one convenient place!

I have finished a 4 week run of wendler 531, and I am now moving on to a 5x5 type routine, with lots of squats and deads (yeah, just what I need right now right?) I want to see if I can strengthen the tendon in my groin that's been giving me hell through lots of squatting. Probably an ass backwards solution, but we'll see how it goes. I only have one more hockey game for the spring season tomorrow night (for the championship btw), and then I'll have a few weeks off before summer season, so hopefully I can make some progress on this groin thing in that time.

June 5

Squats
145 x 5
175 x 5
200 x 5
225 x 5
255 x 5

Bench Press
155 x 5
185 x 5
210 x 5
240 x 5
267.5 x 5

Deadlifts
195 x 5
230 x 5
265 x 5
300 x 5
332.5 x 5

 

[x~factor]

I always enjoy looking at your journal. So simple, so basic, with lots of weight. LOL
I can't wait to try the 5x5 myself.

 

[Stewart14]

I always enjoy looking at your journal. So simple, so basic, with lots of weight. LOL
I can't wait to try the 5x5 myself.

Thanks man. I work out at home, so I'm limited in exercise selection as it is, then on top of that I have some injuries that prohibit what i can and can't do, so I pick the exercises I can do and just hammer away at them.

 

[Triple Threat]

Using any specific 5x5 plan or your own home-grown one?

 

[Stewart14]

Using any specific 5x5 plan or your own home-grown one?

basically I'm going to follow something like the Madcow linear version, except I'm switching some exercises around.

so, it's like this:

Sunday
squats 5x5 ramped
bench 5x5 ramped
deads 5x5 ramped

Tuesday
squats 4x5 last 2 sets are the weight from set 3 on Sunday
incline bench 4x5 ramped
pendlay rows 4x5 ramped

Thursday
squats 4x5 same as Sunday, 1x3 heavier
bench 4x5 same as Sunday, 1x3 heavier
deads 4x5 same as Sunday, 1x3 heavier

so we'll see how long my back can take this!

 

[Stewart14]

June 7

High Incline Bench Press
135 x 5
155 x 5
175 x 5
205 x 5
220 x 5

Overhand Pendlay Rows
135 x 5
145 x 5
165 x 5
185 x 5
210 x 5

Dips
BW x 8
BW+25 x 8
BW+45 x 8

wide Grip Upright Rows
95 x 8
105 x 8
115 x 8

 

[Stewart14]

June 8

OK...decided to swallow my pride and try to work on doing an olympic squat with correct form.

Olympic Squats
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5

SLDL
135 x 8
185 x 8
225 x 8

Barbell Curls
65 x 8
85 x 8
105 x 8

 

[Stewart14]

June 10

High Incline Bench Press
135 x 5
155 x 5
185 x 5
225 x 5
225 x 5

Overhand Pendlay Rows
135 x 5
155 x 5
185 x 5
210 x 5
210 x 5

Dips
BW x 8
BW+45 x 8
BW+45 x 8

wide Grip Upright Rows
95 x 8
115 x 8
115 x 8

 

[Jaguar]

Good log here Stew. Good luck to ya.

 

[Stewart14]

June 11

Olympic Squats
135 x 5
155 x 5
185 x 5
215 x 5
215 x 5

SLDL
135 x 8
225 x 8
225 x 8

Barbell Curls
65 x 8
105 x 8
105 x 8

 

[Stewart14]

June 13

Incline Bench Press
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Dips
BW+45 x 8
BW+45 x 8
BW+45 x 8

 

[x~factor]

Any reason why you don't go to failure?

 

[Stewart14]

June 14

Pendlay Rows
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5

Trap Bar Shrugs
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5

Upright Rows
115 x 8
115 x 8
115 x 8

 

[Stewart14]

June 17

Something a little different....

Incline Bench Press-90 sec
225 x 5 (10 sets)

Dips-90 sec
BW+50 x 10
BW+50 x 10
BW+50 x 10

 

[Stewart14]

June 18

Pendlay Rows 90 sec
205 x 5 (10 sets)

Hammer grip chins 90 sec
bw x 10
bw x 10
bw x 8

EZ Bar Curls 90 sec
110 x 5 (5 sets)

 

[Burner02]

Hey amigo! How's the injuries? I got a cortisone injection while home on R&R...and after one more day of resting from my trip back..will be hitting the iron again...
Lookin' good in here...as usual!

 

[Stewart14]

June 20

Trap Bar Deads - 120 sec
300 x 5 (10 sets)

 

[Triple Threat]

June 20

Trap Bar Deads - 120 sec
300 x 5 (10 sets)

GVT S14-style?

 

[Stewart14]

June 22

Incline Bench Press- 90 sec
240 x 4 (8 sets)

Dips - 90 sec
BW+60 x 8
BW+60 x 8
BW+60 x 8

 

[Stewart14]

GVT S14-style?

something like that, although I'm figuring out that 10 sets just MAY be a bit much for a 36 year old. My God, I've never been so sore after a workout as I was after that one. holy shit, sitting down was not happening yesterday, lol.

 

[Triple Threat]

I've never been so sore after a workout as I was after that one. holy shit, sitting down was not happening yesterday, lol.

Have you tried foam rolling? It might help with the DOMS.

 

[Stewart14]

June 23

Pendlay Rows - 90 sec
215 x 4 (8 sets)

Hammer Grip Chins - 90 sec
BW+10 x 8
BW+10 x 8
BW+10 x 8

EZ Bar Curls - 90 sec
115 x 4 (5 sets)

 

[Stewart14]

June 25

Trap Bar Deads - 120 sec
310 x 4 (6 sets)

Lever Squat Machine - 120 sec
230 x 8
230 x 8
230 x 8

 

[Stewart14]

June 28

Squats
225 x 5
225 x 5
225 x 5

Bench Press
225 x 5
225 x 5
225 x 5

Deadlifts
315 x 5

 

[Stewart14]

June 30

Squats
235 x 5
235 x 5
235 x 5

Standing OH Press
135 x 5
135 x 5
135 x 5

Hammer Grip Chins
+15 x 5
+15 x 5
+15 x 5

 

[Stewart14]

July 2

Squats
245 x 5
245 x 5
245 x 5

Bench Press
235 x 5
235 x 5
235 x 5

Deadlifts
325 x 5

I believe I've finally unlocked the mystery as to why you use the low bar position with a wider foot stance. I knew the reasoning, I just never put it into practice for myself because frankly, I couldn't hold the bar in the low bar position. I have huge traps and the bar naturally just went on top of them, but obviously it was doing me harm. So I sucked it up, blew out both of my shoulders and finally got it to work, and man does it work. No strain on my low back at all despite the extreme forward angle of the body in the hole. It's a beautiful thing, lol. But it's quite a workout in itself holding that damn bar up there like that, damn.

 

[Triple Threat]

Isn't it amazing that the older we get, the smarter we get!

 

[Stewart14]

Isn't it amazing that the older we get, the smarter we get!

I know that's the consensus, but I don't necessarily think it has anything to do with smarts. it's just being around the block a few times you just wind up exhausting every avenue presented to you, and then you finally stumble upon something that works.

so maybe it's more along the lines of practice makes perfect, and the older you are , the more time you've had to practice?

 

[Stewart14]

July 5

Squats
255 x 5
255 x 5
255 x 5

Bench Press
245 x 5
245 x 5
245 x 5

Standing OH Press
140 x 5
140 x 5
140 x 5

 

[Stewart14]

July 6

Hammer Grip Chins
bw x 5
bw x 5
bw+5 x 11
Bw x 5
bw x 5
bw x 5
bw x 5
bw x 5

Pendlay Rows
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5