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Post by dbunch on Aug 27, 2010 9:08:46 GMT -5
I figured I would add my logs here and see if maybe anyone had any thought on how to improve my game. I thought I would break my post into two post the first one being my history and the second post will be my last two weeks of workout logs
Vitals: Age 46 Height: 6’1” Weight: 366 (OK I know I should lose weight but it is not one of my goals, I’m not very good at it and it’s not fun)but if it turns out to be a byproduct I’m OK with that
I’ve been lifting off and on for 25+ years but only semi-seriously for the last 4 or 5 years. I enter my first power lifting 4 years ago and I’ve actually started doing some strongman and highland stuff
My goals are simple I want to push myself to lift more (without breaking myself) I plan to be lifting for another 30 years
My Current PRs are as follows Bench: 336 Squat: 476 Dead lift: 501
My current bench and squat are down because I’ve been plagued with knee and shoulder problems. I think I’ve got both under control now if not fixed. I know what causes flair up and I just avoid it.
Plan: I’m doing the 5/3/1 big but boring program on the 4 day routine MTThf. I’m adding 2 days of aerobics WSu. Saturday will be my day of rest (hahahahah – OK not so much rest as choirs) I chose the 5/3/1 because it’s simple and short I can normally do the workout in 45 to 60 minutes, 20 if I’m rushed for time. I figure I need to give it one full year before I can actually rate how well the program works.
Here is my starting One Rep Maxes (ORM) (By formula) Military Press (MP) 190x4 for 210 Dead lift (DL) 455x1 for 455 Bench Press (BP) 300x3 for 320 Squat (SQ) 365x3 for 390
If I left out any detail let me know and I’ll be happy to add them. I look forward to your comments
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Post by dbunch on Aug 27, 2010 9:33:29 GMT -5
Monday – MP 10@80 warm-up 5@125 5@145 7@165 3x10@115 9@115 4@115 Tuesday (Morning) – DL 10@135 warm up 5@270 5@310 7@350 5x10@205 Thursday BP 10@135 + RC warn up 5@190 5@220 10@250 5x10@145 Friday SQ 10@135 warm up 5@235 5@270 8@305 3x10@180 6@180 5x20@45 calf rises
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Post by dbunch on Aug 27, 2010 9:40:09 GMT -5
Monday – MP 10@90 warn up 3@135 3@155 6@175 5@10x100 DB – Curls 40lbs@12, 10, 8, 6, 4, 2 Triceps push down 5x12@90
Tuesday - DL 10@135 warm up 3@290 3@330 9@370 5x10@205
Thursday – Bench 10@135 – warm up 3@205 3@250 10@265 5x10@145 Bent rows 4x10@135 Seated cable rows 4x10@150
Friday SQ 10@135 warm – up 3@250 3@285 7@320 10@205 – I wasn’t feeling it today so I went with the F-it vs. my normal Boring but Big
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Post by dbunch on Aug 27, 2010 9:41:55 GMT -5
OK – That should bring me up to date. Starting Monday I’ll try to be more timely
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Post by dbunch on Aug 31, 2010 7:48:04 GMT -5
8-31-2010 I was under the weather yesterday so I’m a day behind on my workout. MP 10@95 warm-up 5@145 3@155 6@185 5x10@100
BD curls 3x10@40
Triceps push downs 3x15@140
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Post by Rosario-546 on Aug 31, 2010 17:24:32 GMT -5
Nice MP, you've got some strong overhead presses. Are you doing them seated or standing?
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Post by dbunch on Sept 1, 2010 8:14:37 GMT -5
Thanks – standing, I try to do and many as I can with the strict form but I will add a hitch at the end complete the set.
I got on the scale for today grins and I’m down to 262. I’m not ready to call it a loss yet, for now I’m just going to think of it as a “positive flux in weight” Wednesday - DL 10@225 warm up 5@310 3@350 5@390 5x10@205 Seated calf raises 5x20@90
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Post by Rosario-546 on Sept 1, 2010 9:30:35 GMT -5
Id assume you've got a typo in your first posting, otherwise you've lose 104lbs? That's slightly more then a "positive flux" IMO
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Post by dbunch on Sept 1, 2010 11:09:02 GMT -5
That would be nice, but the type is in the second post it should have been "362" If I ever manage to get back to 262, I'm calling that Skinny
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Post by Rosario-546 on Sept 1, 2010 11:24:43 GMT -5
That would be nice, but the type is in the second post it should have been "362" If I ever manage to get back to 262, I'm calling that Skinny Sorry, that's what I meant, typo in the newest post
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Post by dbunch on Sept 1, 2010 14:10:02 GMT -5
By the way, thanks for the commentary. I don’t get a whole lot of interaction with other power lifter where I lift so any comments are extremely welcome and helpful. I’m really looking to step up my game a little.
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Post by dbunch on Sept 2, 2010 8:28:12 GMT -5
9-2-2010 Thursday – BP 10@135 warm up 5@220 3@250 6@280 10@145 Bent High rows 5x20@95 Not my best workout. I strained my right “shoulder/back/trap” area doing dead lifts yesterday. If nothing else it forced me use really good form on my bench workout today. That is why kept the rows at low weight and high. All I have to do is get through squats tomorrow and then I’ll be into my d-load week, maybe get into to see the chiropractor.
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Post by dbunch on Sept 3, 2010 8:31:35 GMT -5
Friday – Sq 5@225 warm – up 5@270 3@305 5@340 2x10@180
Weighted side crunches 3x20@70
OK it was a week workout today. I was really hopping to hit 6 or 7 on my third set. I’m thinking that with my abbreviated week that the squats were just too close to the dead lift. Such is life. Next week is my d-load week so I may push a little cardio into my workout.
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Post by dbunch on Sept 6, 2010 12:57:24 GMT -5
Deload we so nothing to exciting going on MP 235@bar – warm up 5@80 5@95 5@115 5x10@95 20 min elliptical then went to the zoo and walked around for 3 hours
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Post by dbunch on Sept 6, 2010 12:59:10 GMT -5
type "235@bar – warm up" should read "35@bar"
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Post by dbunch on Sept 7, 2010 7:58:28 GMT -5
Tuesday – DL 10 @ 135 warm-up 5@165 5@205 5@250 5@250 5x10@205 30 minutes elliptical
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Post by dbunch on Sept 9, 2010 7:53:24 GMT -5
Thursday – BP 5@120 5@145 5@175 5x10@145
Triceps pull down (rope) 3x20@90 2x12@90 30 minutes on the elliptical
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Post by dbunch on Sept 10, 2010 7:53:05 GMT -5
Friday – SQ 5@145 5@180 5@215 5@215 5@180 5@145 20 minutes elliptical And that concludes my first cycle.
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Post by dbunch on Sept 13, 2010 7:52:18 GMT -5
Monday – MP Started Cycle 2 today and it felt pretty good. 10@95 warm – up 5@130 5@150 8@170 5x10@120 20 minutes elliptical
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Post by dbunch on Sept 15, 2010 7:20:03 GMT -5
Tuesday – DL 10@185 warm up 5@275 5@315 7@360 5x10@210
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Post by dbunch on Sept 16, 2010 13:03:06 GMT -5
Thursday – BP 10@135 5@195 5@225 10@255 5x10@150
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Post by dbunch on Sept 17, 2010 10:07:10 GMT -5
Friday 9/17/2010 – Sq 10@185 Warm up 5@240 5@275 8@315 Note: It may have been 9 but I think I may have screwed up the count. I know it was at least 8 so I’m going to error on the side of caution
5x10@185
WOW – I felt strong today this is the first time I finished my 5 by 10 auxiliary sets in the squat in a few weeks – I’m looking forward to seeing how next week goes.
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Post by dbunch on Sept 20, 2010 7:49:45 GMT -5
Cycle 2, Week 2, 9/20/2010 Monday – MP
10@95 warm up 3@140 3@160 8@180 5@10X100
Dumbbell Rows 4x12@70
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Post by dbunch on Sept 21, 2010 8:08:24 GMT -5
Tuesday – DL 10@185 warm up 3@295 3@340 8@380 5x10@210
Dumbbell Curls 5x6@50
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Post by dbunch on Sept 23, 2010 7:39:56 GMT -5
Thursday – BP 10@135 warm-up 3@210 3@240 9@270 5x10@150
Wide grip seated cable rows 5x15@90
DB curls 4x3@60 3x10@35
Another really good workout I feel spent but not hurt, if I can keep this up I might actually might make some measurable gains this year.
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