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Post by lysimacus on May 19, 2007 7:53:50 GMT -5
I've been using this template since the beginning of the month of May. It seems to be doing fine despite my not having to crawl back to the house after each workout as I did using the New Ruls of Lifting system. I'll post each week separatly incuding comments. So far the bench rutine seems to be light.
May 14
Weight 224 Bench Press 5@ 95 rest 60s 5@ 115 5@ 140 rest 120s 5@ 160 5@ 185
Front Squat 5@ 110 rest 60s 5@ 140 5@ 170 rest 120s 5@ 195 5@ 225
rest at least 5 min in-between squat and row sets Row 5@ 95 rest 60s 5@ 115 5@ 140 rest 120s 5@ 160 5@ 185
Volume 11150
Last sets were all grinders. I swiched the rows from standing to seated to rest my back some.
May 16
Weight 222
Front Squat 5@ 110 rest 60s 5@ 140 5@ 170 rest 180s 5@ 170
Military Press5@ 90 rest 60s 5@ 95 5@ 110 rest 180s 5@ 130 Dead Lift 5@ 165 rest 60s 5@ 200 5@ 230rest 180s 5@ 265
Volume 9375
Mis-loaded the first MP so the last set was a grinder. All other sets were good and smooth.
May 18
Weight 222
Front Squat 5@ 110 5@140 5@ 170 5@ 195 3@ 250 8@ 170 Bench 5@ 90 5@ 115 5@ 135 5@ 160 3@ 185 8@ 135 Row 5@ 90 5@ 115 5@ 135 5@ 160 3@ 185 8@ 135
Volume 13455
Rows at 185 were all very difficult. Squats at 250 were slow
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Post by chancey on May 19, 2007 13:55:10 GMT -5
Looks strong. Your rest breaks are a bit much for me. On my major lifts I try to take at least 3 minutes but not more than 5 between lifts in order to keep pushing as heavy as I can. Nice to see the log up. You will not regret it.
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thomas
Junior Member
Posts: 92
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Post by thomas on May 19, 2007 21:11:01 GMT -5
Wow you really like front squats. 3 times a week. I like the numbers. Have you tried working each lift once a week? Like Monday doing legs squats such waist down. Wenesday doing all bench work?? and friday back and Bis??? This seems to work great for alot of guys. It will give your muscles more recovery time. The thing that powerlifter run into is over training. Rest is how our muscles grow. Your quads have to be burning. LOL
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Post by lysimacus on May 20, 2007 8:38:46 GMT -5
Chancey, Are you thinking that my rest periods are too short? I have been taking 3 min rests before to last two sets and a 5 min break between exercises. It seems to be working OK so far. I'm not completely tapped out which is important so that I can still work during the week.
Thomas, I do front squats because they are more safe since I have no spotter. I'm following a template that is modeled after the Bill Star 5x5. As I indicated above, I' not finding the set up to be taxing me too much as I had been under the New Rules of Lifting template I was following earlier. There were days under that system were I was crawling after the workout. Here's and example from my log:
March 22, 2007
Weight 223
SS 3x15 Front Squat 135# 3x15 Shrug 135# SS 1x15 split squat 55# 1x15 step up 55#
Volume 15450
I ignored the spreadsheet numbers and tried to go too heavy. Had to stop, I had no more juice. Should have done 115 and 55
As you can see I was struggling with determining the proper weight so I was frequently burning myself up. This new system has all the weights plotted out and it is making a big difference.
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Post by dopar66 on May 21, 2007 11:50:50 GMT -5
Keep on grinding, Isyimacus! Man, I gotta go with the "wow that's a lot of front squatting"! WOW! There HAS to be some kind of transfer calculation, to kinda estimate your back squat. That is POUNDING the quads and stuff!
How much did you say you were squatting?
That was some fine deadlifting as well! 5x265, that'll awaken the hams......
:')
GOd Bless!
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Post by lysimacus on May 21, 2007 12:16:18 GMT -5
I haven't done a max for squats since Nov.. I might slip down to Standardsville so I can get a spot and see how it comes out.
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Post by chancey on May 21, 2007 13:38:23 GMT -5
As long as you can continue to gain on your current routine keep doing it. As you get to a point that you are handling heavier weights and not getting the rep ranges you want then consider the longer breaks. Otherwise I defer to those much more knowledgeable than I.
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Post by lysimacus on May 25, 2007 7:28:23 GMT -5
May 21
Weight 224 Bench Press 5@ 95 rest 60s 5@ 115 5@ 140 rest 120s 5@ 160 rest 180s 5@ 185
Front Squat 5@ 115 rest 60s 5@ 145 5@ 170 rest 120s 5@ 200 rest 180s 5@ 230
rest at least 5 min in-between squat and row sets Row 5@ 95 rest 60s 5@ 115 5@ 140 rest 120s 5@ 160 rest 180s 5@ 185
Volume 11250
Maintained good speed on the bench. The last set was slow but steady. Squats went well, the last set was a bit of a grinder. I may switch back to standing rows because I had difficulty getting the leverage for the last set sitting.
May 23
Weight 221
AM
Front Squat 5@ 115 rest 60s 5@ 145 5@ 170 rest 180s 5@ 170
Military Press 5@ 80 rest 60s 5@ 100 5@ 115 rest 180s 5@ 130 Dead Lift 5@ 170 rest 60s 5@ 205 5@ 240 rest 180s 5@ 275 1@ 275 for form
All went very well. I had good speed on the MP and the FS. The last set of deads I didn't lock out proper so I did one to practice form.
Volume 9650
PM
36 X 8 @ 45# Hay bale stack
Volume 12960
All went pretty steady. Any weight loss benefits were sacrificed to the local pizza parlor afterwards.
May 24
Weight 224
6 X 40 @ 45# hay bail stack
Ha! Last year at this time this work would have put me out for the rest of the week. I thank God that he brought me to learn how to lift. I thought age had made me weak when it was just ignorance.
May 25
Weight 223
Front Squat 5@ 115 rest 60s 5@145 5@ 170 rest 120s 5@ 200 3@ 235 rest 180s 8@ 170 Bench 5@ 95 rest 60s 5@ 115 5@ 140 rest 120s 5@ 160 3@ 190 rest 180s 8@ 140 Row 5@ 95 rest 60s 5@ 115 5@ 140 rest 120s 5@ 160 3@ 190 rest 180s 8@ 140
Need to work up 5 RM for floor press.
Volume 13695
The speed on the BP was good but the 3@ 190 were grinders. The front squats showed the effects of the hay work. I just got 235 up for three. The rows were surprisingly smooth.
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Post by chancey on May 25, 2007 11:22:04 GMT -5
Deadlift looks real good. Front squats are killer work. Great workouts.
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Post by lysimacus on May 29, 2007 16:20:29 GMT -5
Here is Monday's workout. I have been stuck at 215 for the BP since January. It was the reason I switched to the 5X5 workout. I don't have to say how pleased I am with the results.
May 28
Weight 224
Bench Press 5@ 95 rest 60s 5@ 120 5@ 145 rest 120s 5@ 165 rest 180s 5@ 190
Front Squat 5@ 120 rest 60s 5@ 150 5@ 175 rest 120s 5@ 205 rest 180s 5@ 235
rest at least 5 min in-between squat and row sets Row 5@ 95 rest 60s 5@ 120 5@ 145 rest 120s 5@ 165 rest 180s 5@ 190
PR attempt @ 225 2x225!!!!
Volume 11575
I started out feeling sluggish. Having driven 1100 miles in the last two days and gaining 5# from eating junk couldn't have been helpfull. On the on the 4th rep of the FS I almost lost the bar. I struggled on the way up to balance making the last rep more difficult than it should have been. By the end of the rows I was feeling pretty good so I decided to try a PR on the bench. First rep was smooth so I tried a second rep. Halfway up it stalled but I ground it out.
More hay is being cut today so another round of hay bale stacking is looming of this week.
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Post by dopar66 on May 30, 2007 9:22:01 GMT -5
"PR attempt @ 225 2x225!!!!"
CONGRATULATIONS!!!!!!!!! Praise the LORD on that PR! And this coming off 5x195! Outstanding!
God Bless!
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Post by lysimacus on May 30, 2007 10:52:21 GMT -5
Thanks a bunch. It was reading the logs of the more experienced on this forum that helped me to switch to the 5X5. This forum is a valuable tool because of all the various workouts posted and the willingness of those people to share their thoughts.
I can't really express how I appreciate how often I see others giving glory to God. My introduction to lifting was though a group of people who saw reverence as foolishness.
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Post by lysimacus on May 30, 2007 10:55:00 GMT -5
May 30
Weight 223
Front Squat 5@ 120 rest 60s 5@ 150 5@ 175 rest 180s 5@ 175
Military Press 5@ 85 rest 60s 5@ 100 5@ 120 rest 180s 5@ 135 Dead Lift 5@ 175 rest 60s 5@ 210 5@ 245 rest 180s 5@ 280
Volume 9325
All the sets went right up. The last MP set was slow but steady. I need to work on my form for the DL, I neglect to lock my hips when I/m near the last rep.
I suspect tomorrow I will be picking up hay bales. I'll just look at it as assistance work. HA!
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Post by dopar66 on May 30, 2007 11:46:48 GMT -5
Hay bales as your ASSISTANCE work? YOU DA MAN!!!
NICE front squattin'! I can't WAIT to see how you do over at Shifflet's place to see how that transfers. Mighty fine deadlifts as well! For that hip pop, try Romanian deadlifts. There are variations on them, but the one I use is to start it like a straight-leg deadlift, lower the weight to a couple inches below the knee, then go back up and lock it out, concentrating on driving the hips into the lockout position. Near about as much fun as baling hay! :') But they work wonders!
I don't think anyone here would rag guys that aren't reverent, we just like to give credit where it's due!
God Bless!
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Post by lysimacus on May 30, 2007 13:16:01 GMT -5
I like the RDL. I did them exclusive of the DL when I first started. Going back to them sounds like good advice. For form would you recommend 50-60% of Max?
BTW, I love what you have written at the bottom of your posts.
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Post by dopar66 on May 31, 2007 11:38:45 GMT -5
BTW, I love what you have written at the bottom of your posts. Thank you, sir! The % on the RDL..... that's a toughie...... I use varying % from about 60%x5 to around 75%x3 to 5. Once I get above that those bad boys are NASTY! Went to 85% one time and the form was so bad I dropped back. I'd hate to advise on this being as it is heavy into the low back/hams, so I'll stick with giving you my experiences. God Bless!
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Post by lysimacus on May 31, 2007 22:11:11 GMT -5
Thanks for the reply. For training form I'll most likely stick to 60-75 as you indiated.
I just got out of the shower after picking 231 bales of hayout of the feild and into the barn, it's 10:50pm. Had my wife and I not stared lifting last year we would not have been able to have done what we did today. Well we may have done it but we would not have functioned the next day. It's at times like this I recall Rom 8:28.
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Post by chancey on Jun 1, 2007 8:01:43 GMT -5
That's a nice workout - that 231 bales of hay. Ughh my aching back.
Serioulsy, glad to hear the difference that lifting is making in your life. Great for the mind and body.
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Post by lysimacus on Jun 1, 2007 9:15:36 GMT -5
It's morning. While my schedule is not going to allow a morning workout, I'm pleasantly tired rather than stiff and sore. I'll tackle the workout after I put some shoes on some horses and see how I feel after. I hate to skip a workout.
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Post by dopar66 on Jun 1, 2007 13:49:00 GMT -5
It's morning. While my schedule is not going to allow a morning workout, I'm pleasantly tired rather than stiff and sore. I'll tackle the workout after I put some shoes on some horses and see how I feel after. I hate to skip a workout. You have earned the right to be tired! Roger on the Romans 8:28! And AMEN! (231 bales of hay......wow........) God Bless!
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Post by lysimacus on Jun 1, 2007 19:54:21 GMT -5
June 1
Weight 221
Front Squat 5@ 120 rest 60s 5@150 5@ 180 rest 120s 5@ 205 3@ 240 rest 180s 8@ 180 Bench 5@ 95 rest 60s 5@ 120 5@ 145 rest 120s 5@ 165 3@ 195 rest 180s 8@ 145 Row 5@ 95 rest 60s 5@ 120 5@ 145 rest 120s 5@ 165 3@ 195 rest 180s 8@ 145
Volume 14160
The squats got to be grinders at the end. The benches went right up. Rows are not keeping up with the benches. Maybe because they are last. Maybe because I've been putting up hay. I really wondered if I was pushing it to even try the workout today, but by the grace of God I finished it OK.
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Post by chancey on Jun 4, 2007 19:23:12 GMT -5
I'm very impressed with your front squat work. Your daily work is quite rugged so I am sure there is carry over from that work. Way to hang in there.
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Post by lysimacus on Jun 4, 2007 20:13:45 GMT -5
Thanks for the encouragement, as for my daily work I think I pushed myself too much by doing the workout on Friday. I've been sluggish and grumpy since which has only happened when I think I'm tougher than I am. This getting old is not for wimps. I'm canning the Monday workout mostly because I've been shoeing horses all day and I'm just tapped. I guess it will be OK to pick up the Wed. workout without doing anything...I'll look at how I feel tomorrow and decide what to do. Any suggestion would be greatly appreciated. I grew some big legs the first few years of shoeing. I could no longer wear jeans because the legs were cut too narrow for my waist size. I fixed that when I got older by expanding my waist.
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Post by lysimacus on Jun 5, 2007 7:23:38 GMT -5
June 5
Weight 222
Bench Press 5@ 100 rest 60s 5@ 120 5@ 145 rest 120s 5@ 170 rest 180s 5@ 195
Row 5@ 100 rest 60s 5@ 120 5@ 145 rest 120s 5@ 170 rest 180s 5@ 195
JM Press 5@ 45 rest 60s 5@ 65 5@ 85
Lat Pull Down 5@ 100 rest 60s 5@ 120 5@ 140 5@ 140
Volume 9775
I skipped the FS today because I'm doing them tommorrow. I added the JM Press and LP to push my top end a bit since it is lagging. I feel much better today than the previous three days.
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Post by dopar66 on Jun 5, 2007 7:31:00 GMT -5
Glad you're feeling better! The JMs certainly show it! I've given up on that type movement due to tendonitis issues, but I have a huge respect for anything over bar weight on those bad boys.
When will you make it over to John's place to try out that squatting?
God Bless!
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