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Post by osu122975 on Aug 12, 2014 19:02:33 GMT -5
Tuesday: Bench Day (60%) Bench Press:Warm-ups: bar 1x20reps, 40kg 1x10reps Work Sets: 65kg 10x5reps Assistance:Standing Military Press: 55kg 3x8reps Lateral Raises: 16kg DB's 3x8reps Dips: bodyweight (119kg) 3x8reps Close-grip Cable Rows: 105kg 3x8reps ** Bench presses were done with a slight pause at the bottom, then exploding up. ** Still had shoulder pain despite the low weight. Not as bad as last week but still there nonetheless. (Yes, I forgot to take a video...) ** Whole workout took 50 minutes. I would highly recommend you control the weight(smooth reps) on the way up w/ shoulder issues instead of exploding up. I found that when I began to control the reps better my shoulders and elbows felt better rather than snapping the weight up, particularly if you're less than 90% of your max and just hitting reps. Keep pushing!
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Esseff
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Posts: 67
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Post by Esseff on Aug 13, 2014 5:10:31 GMT -5
First of all, very few people can make any kind of continued progress by maxing out week after week. There are a few freaks (I mean that in a good way) who can do it, but most of us mere mortals aren't built that way. The routine you have laid out here is a simple linear progression peaking style routine. Unless you have a meet in mind, don't worry about peaking routines. You need a routine designed to add strength over the long haul. From looking through your log, my best guess is that you are just entering the intermediate stage of training. At your level , I would suggest you look into Bill Star's Linear Version for Intermediate Lifters. You can take a look at it here: stronglifts.com/madcow/5x5_Program/Linear_5x5.htm After you have gotten EVERYTHING you can out of that system, consider his Periodized Version for Advanced Lifters. You can check it out here: stronglifts.com/madcow/5x5_Program/Periodized_5x5.htm If you decide to go this route, don't mess around with the routines adding or subtracting exercises to fit your likes. The routines are simple and balanced and they are based on science and have built many powerful lifters. You could look into 5/3/1 as well if you wanted to but, you will make faster progress and build a better foundation with the above systems. 5/3/1 and it's variations work better for advanced lifters who understand their bodies, understand programming and know how to tweak/personalize systems to meet their own needs. Not quite sure where I fall, after all I have been lifting since the age of 20. Only thing is I had a 5 year gap due to injury. I have been back for 3 months now but obviously its not like a beginner as I know the movements. I think maxing out didn't work for me, so I'm trying out this now. After 8 weeks I'll know whether or not it was worthwhile. I'll check out the links you mentioned and bookmark them. Cheers!
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Esseff
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Posts: 67
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Post by Esseff on Aug 15, 2014 5:56:13 GMT -5
Thursday: Deadlift Day (60%)
Deadlifts: Warm-ups: 60kg 2x10reps, 80kg 1x8reps Work sets: 110kg 10x3reps
Assistance: Good mornings: 70kg 3x8reps Hip thrusts: 90kg 3x8reps Kneeling cable crunches: 40kg 4x20reps
** During the deadlifts emphasis was placed on explosiveness.
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Esseff
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Posts: 67
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Post by Esseff on Aug 15, 2014 5:58:51 GMT -5
Friday: Bench Day (60%)
Bench Press: Warm-ups: 40kg 2x10reps Work Sets: 65kg 10x5reps
Assistance: Close-grip press: 80kg 3x8reps Arnold press: 25kg DB's 3x8reps Bent rear delt raises: 16kg DB's 3x8reps Close-grip underhand pulldown: 80kg 3x8reps
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Esseff
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Posts: 67
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Post by Esseff on Aug 18, 2014 15:28:24 GMT -5
Monday: Squat Day (65%)
Squats: Warm-ups: bar 1x10reps, 40kg 2x8reps, 60kg 2x8reps Work Sets: 90kg 10x5reps
Assistance: Good morning: 80kg 3x8reps Hip thrusts: 90kg 3x8reps Standing cable crunches: 40kg 4x20reps Farmer's walk: 50kg DB's 3x30sec
** Today left me totally drained, dunno why. Especially the squats were gruelling. One of those day, I guess...
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Esseff
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Posts: 67
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Post by Esseff on Aug 20, 2014 12:28:19 GMT -5
Wednesday: Bench Day (65%)
Bench Press: Warm-ups: Bar 2x20reps, 50kg 2x10reps Work Sets: 72,5kg 10x5reps
Assistance: Standing military press: 55kg 3x8reps Lateral raises: 17kg DB's 3x8reps Dips: BW (119kg) + 10kg 3x8reps Barbell rows: 80kg 3x8reps
Other: Strict curls: 35kg 3x6reps
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Esseff
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Posts: 67
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Post by Esseff on Aug 22, 2014 8:44:57 GMT -5
Thursday: Deadlift Day (65%)
Deadlifts: Warm-ups: 65kg 2x10reps, 90kg 2x8reps Work Sets: 117,5kg 10x5reps
Assistance: Sumo deadlifts: 110kg 3x8reps Weighted hypers (+20kg): 3x8reps Hanging leg raises: 4x15
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Esseff
Junior Member
Posts: 67
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Post by Esseff on Aug 22, 2014 8:48:12 GMT -5
Friday: Bench Day (65%)
Bench Press: Warm-ups: 40kg 2x10reps, 60kg 1x8reps Work Sets: 72.5kg 10x5reps
Assistance: Dips: BW + 10kg 3x8reps Arnold press: 25kg DB's 3x8reps Bent rear delt raises: 18kg DB's 3x8reps Wide-grip pulldown: 80kg 3x8reps
Other: Strict curl: 35kg 3x8reps
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Esseff
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Posts: 67
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Post by Esseff on Aug 26, 2014 6:17:31 GMT -5
Monday: Squat Day (70%)
Squats: Warm-ups: bar 2x10reps, 40kg 1x10reps, 60kg 1x8reps, 80kg 1x6reps Work Sets: 97.5kg 10x5reps
Assistance: Good morning: 80kg 3x8reps Hip thrusts: 90kg 3x8reps Farmer's walk: 45kg DB's 3x35sec
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Esseff
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Posts: 67
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Post by Esseff on Aug 26, 2014 6:21:42 GMT -5
Tuesday: Bench Day (70%)
Bench Press: Warm-ups: Bar 2x20reps, 40kg 1x10reps, 60kg 1x8reps Work Sets: 77,5kg 10x5reps
Assistance: Dips: BW (119kg) + 10kg 3x8reps Standing military press: 55kg 3x8reps Lateral raises: 16kg DB's 3x8reps Barbell rows: 85kg 3x8reps
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Esseff
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Posts: 67
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Post by Esseff on Aug 28, 2014 14:52:23 GMT -5
Thursday: Deadlift Day (70%)
Deadlifts: Warm-ups: 60kg 1x10reps, 80kg 1x5reps, 100kg 1x5reps Work Sets: 125kg 10x5reps
Assistance: Sumo deadlifts: 100kg 3x8reps Kneeling cable crunches: 40kg 4x20reps
Other: Strict curls: 35kg 1x10reps, 40kg2x5reps
** Went 10kg lighter on the sumo today, but only 'cos I didn't check what I had used the previous week.
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Esseff
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Posts: 67
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Post by Esseff on Aug 31, 2014 13:20:45 GMT -5
Friday: Bench Day (70%)
Bench Press: Warm-ups: bar 1x20reps, 40kg 1x10reps, 60kg 1x5reps Worksets: 77.5kg 10x5reps
Assistance: Dips: BW(119kg) + 10kg: 3x8reps Arnold press: 28kg 3x8reps Bent lateral raises: 18kg 3x8reps Pulldowns: 80kg 3x8reps
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Esseff
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Posts: 67
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Post by Esseff on Sept 1, 2014 4:41:12 GMT -5
Monday: Squat Day (75%)
Squats: Warm-ups: bar 2x20reps, 60kg 1x10reps, 80kg 1x5reps Work Sets: 105kg 10x3reps
Assistance: Good morning: 80kg 3x8reps Cable crunches: 40kg 4x20reps
** Today I just wasn't feeling it. Prolly 'cos I had an awesome weekend. Dunno. The workout went well, form was good, but there was no fire. Happens, I guess...
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Esseff
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Posts: 67
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Post by Esseff on Sept 2, 2014 9:16:45 GMT -5
Tuesday: Bench Day (75%)
Bench Press: Warm-ups: Bar 2x20reps, 40kg 1x10reps, 60kg 1x10reps Work Sets: 82,5kg 10x5reps
Assistance: Dips: BW (119kg) + 10kg 3x8reps Standing military press: 60kg 3x8reps Barbell rows: 90kg 3x8reps Bent lateral raises: 18kg DB's 3x8reps
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Esseff
Junior Member
Posts: 67
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Post by Esseff on Sept 4, 2014 6:01:57 GMT -5
Thursday: Deadlift Day (75%)
Deadlifts: Warm-ups: 60kg 1x10reps, 80kg 1x5reps, 110kg 1x5reps Work Sets: 135kg 10x5reps
Assistance: Sumo deadlifts: 110kg 3x8reps Kneeling cable crunches: 40kg 4x20reps
Other: Strict curls: 35kg 1x10reps, 40kg 2x5reps
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Post by osu122975 on Sept 6, 2014 18:03:06 GMT -5
Thursday: Deadlift Day (75%) Deadlifts:Warm-ups: 60kg 1x10reps, 80kg 1x5reps, 110kg 1x5reps Work Sets: 135kg 10x5reps Assistance:Sumo deadlifts: 110kg 3x8reps Kneeling cable crunches: 40kg 4x20reps Other: Strict curls: 35kg 1x10reps, 40kg 2x5reps That's a lot of volume on those pulling worksets. Good work.
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Esseff
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Posts: 67
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Post by Esseff on Sept 8, 2014 4:17:13 GMT -5
Thursday: Deadlift Day (75%) Deadlifts:Warm-ups: 60kg 1x10reps, 80kg 1x5reps, 110kg 1x5reps Work Sets: 135kg 10x5reps Assistance:Sumo deadlifts: 110kg 3x8reps Kneeling cable crunches: 40kg 4x20reps Other: Strict curls: 35kg 1x10reps, 40kg 2x5reps That's a lot of volume on those pulling worksets. Good work. You think? After all the years of lifting this is the first time I'm doing a strict powerlifting routine so I'm a bit unsure of how much volume I should do. I definitely leave quite a bit in the tank (most of the pros recommend never going to failure in the gym) plus its only 75%. What I'm saying is I'm not sure if what I'm doing is effective. Guess I'll have to wait til the test week...
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Esseff
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Posts: 67
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Post by Esseff on Sept 10, 2014 3:27:28 GMT -5
Monday: Squat Day (80%)
Squats: Warm-ups: bar 2x10reps, 60kg 1x6reps, 80kg 1x5reps Work Sets: 112kg 10x3reps
Assistance: Good morning: 80kg 3x8reps Hip thrusts: 90kg 3x8reps Cable crunches: 40kg 4x20reps
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Esseff
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Posts: 67
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Post by Esseff on Sept 10, 2014 3:30:00 GMT -5
Today I may well scrap my routine. I have finally gotten a training partner (huzzah!!) and this guys is way ahead of me. I have seen him squat 260kg so I figure he the one to latch onto. Plus he competes a lot. Since I really need an experience lifter to get me back up to speed I figure I'll be doing things his way for a while...
Tonight is our first session together. Squats.
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Post by dbunch on Sept 11, 2014 7:09:16 GMT -5
Nice, The is nothing better than a good training partner to help kick your training up a notch.
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Esseff
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Posts: 67
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Post by Esseff on Sept 17, 2014 3:38:58 GMT -5
Tuesday 16-09-2014 - Bench Press Day:
Bench Press: Warm-ups: bar 1x20reps, 60kg 1x5reps, 80kg 1x5reps Work sets: 100kg 8x3reps
Assistance: Military press: 65kg 3x8reps Dips: BW 3x8reps Face pulls: 35kg 3x10reps
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Esseff
Junior Member
Posts: 67
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Post by Esseff on Sept 19, 2014 7:55:06 GMT -5
Thursday: Deadlift Day
Deadlifts: Warm-ups: 60kg 1x5reps, 100kg 1x5reps, 140kg 1x5reps Work Sets: 160kg 8x3reps
Assistance: Sumo deadlifts: 110kg 3x8reps Kneeling cable crunches: 40kg 2x20reps
**Thinking of switching things up and moving to 10/20/life-type routine.
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Esseff
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Posts: 67
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Post by Esseff on Oct 1, 2014 2:32:37 GMT -5
Ok... the last two weeks were a bit hectic training-wise so...
Tuesday 30/09/2014 AM:
Squats: Warmups: bar 1x10reps, 60kg 1x5reps, 80kg 1x5reps, 100kg 1x5reps Worksets: 120kg 3x3reps
Assistance: Good mornings: 80kg 1x6reps
PM:
Bench: Warmups: bar 1x15reps, 60kg 1x5reps, 80kg 1x5reps Worksets: 102.5kg 1x3reps, 105kg 1x3reps, 107.5kg 1x3reps, 110kg 2x3reps
Assistance: Pause press: 60kg 3x8reps (with 3 second pause) Weighted dips: +10kg 3x7reps Strict curls: 40kg 3x6reps
** On a side note, I think doing 10 work sets may have been a bit much. Gonna try 5 sets for a while and see how that goes... ** Also, since I am still in an 'off-season' I may may adopt a slightly different approach; more like 2-3 weeks heavy then 1 week deload.
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Esseff
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Posts: 67
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Post by Esseff on Oct 2, 2014 6:11:21 GMT -5
Thursday 2-10-2014: Deadlifts
Deadlifts Warm-ups: 60kg 1x8reps, 100kg 1x5reps, 140kg 1x5reps Work sets: 160kg 5x3reps
Assistance Barbell row: 90kg 3x8reps Pause squats: 60kg 3x5reps (w. 3 sec pause) Pull downs: 70kg 1x8reps, 75kg 2x8reps Kneeling cable crunches: 40kg 3x20reps
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