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Worked out today, good stuff. The new gym here is a piece of shit. They won't even let you deadlift, F that noise.
Press:
Warm Up
55# 1x5
75# 1x5
85# 1x5
Work
105# 1x3
115# 1x3
125# 1x3
Superset:
Bench Press - 95# 5x10
Chin Ups
Set 1- 10
Set 2- 10
Set 3- 8 and 2
Set 4- 5, 2, 2 and 1
Set 5- 6 and 4
Curls
25# Dumbbells
3x10
I took my two day break a little early, I hope it doesn't have a negative effect on my progress.
Squat:
Warm Up
105# 1x5
125# 1x5
145# 1x5
Work:
155# 1x5
175# 1x5
195# 1x5
Superset
Deadlift - 170# 5x10
Hanging Leg Raise - 5x10
I'm going to do Incline Bench Press tomorrow when I do the 5x10 Superset tomorrow. I think it'll help develop my muscles a little better and create that 'look' I've been seeking.
Happy Birthday baby Jesus, now grown man Jesus/holy spirit Jesus. Anywho it's Christmas and it just happened to fall on my Tuesday workout sesh for 5/3/1 Boring but Big. So this workout is awesomely painful. After the last two days my core is on fire. Tomorrow I'm going to hydrate and actively stretch like crazy but either way I feel good and I know I'm going to get strong from this workout. I wish I had been doing 5/3/1 since last year when I was first told about it but you live and you learn. Anyway, here's the workout:
Deadlift(1x5 for the following weights):
Warm Up:
130#
160#
190#
Work:
210#
240#
270#
Squats(5x10):
115#
Ab Wheel:
5x10
So my upper core is killing me which is great because while I may have a six pack I know that my core is pretty weak. I haven't been able to box since Marco still hasn't sent me my stuff but I will definitely run that 5 miles on Saturday. I don't want to just get strong and I know it may seem like too much but the fact of the matter is that I can't lose mobility so those runs MUST happen. Anyway, Merry Christmas everyone. Also my good friend MT made sure that I have my assault rifle for the eventual day that this administration has them removed. So thanks for that brother.
Good workout, Christmas present to myself was starting a new workout program.
60# 1x5
70# 1x5
90# 1x5
95# 1x5
110# 1x5
125# 1x5 Fail, 125# 1x3, 125# 2x1
Bench Press
95# 5x10
Chin Ups:
Set 1: 10
Set 2: 10
Set 3: 6&4
Set 4: 5, 3, 1 and 1
Set 5: 10 assisted
Curl Ups:
30#Bar 3x10
Got the Deadlift Max
Deadlift:
135# 1 x 5
245# 1 x 1
295# 1 x 1
335# 1 x 1
355# 1 x 1
5/3/1 Workout starts on Monday, I'm psyched. Just ready to start lifting again, this week off, which really wasn't has been worthless.
Switching up the program, I'll post it tomorrow but essentially it's a modified version of 5/3/1. I'm excited to start it. Lifts felt really good today so here we go:
Bench:
45# 1x5
135# 1x1
165# 1x1
185# 1x1
195# 1x1
205# 1x1 (Max)
Squat:
135# 1x5
185# 1x1
225# 1x1
245# 1x1
255# 1x1 (Max)
Military Press:
95# 1x5
135# 1x1
145# 1x1
155# 1x1 (Max)
All my weights were over what I had projected, the bench by 20# and the Squat by 10# which is nice as it adds an extra 30 to ORM. I'm excited for my Deadlift, I'm expecting 350# but hoping for 375#. Either way I'm not anywhere near as strong as I want to be but I do see it as very possible to be benching 225# for reps of 3 before I leave here.
Tonight was hella cold outside, I kept my top on while I lifted like a man but my hands were cold as hell which sucks. Anyway yeah, good workout today, let's get to it.
Squat:
135# 1 x 5
165# 1 x 3
185# 2 x 5
185# 1 x 9
Bench:
135# 1 x 5
155# 3 x 5
Deadlift:
265# 1 x 5
So we'll start with the Squat, the last set of 9 felt tough but after I was done not bad. I felt good, definitely ready to make the jump to 190 on Monday. The bench wasn't painful on the left arm today, I did the pencil technique, shout out to you MT, appreciate it. I think I'll be getting to my max soon, which is pretty upsetting/pathetic but that's why it's called work. It's not easy and it takes time to get where you want. The Deadlift, what can I say about it today besides it sucked. I know that it's not my max probably not anywhere near it but it just felt heavy today. I'll probably be fine since I wasn't hydrated today and I felt it before I worked out. Either way it was a good day. I'm looking forward to Monday
Squat: 190
Bench: 160
Deadlift: 275
Question to anyone who wants to answer, is it possible to mix workouts on a weekly basis so:
Week 1: Strength/Mass Lifts
Week 2: Crossfit
Week 3: Bodybuilding
and then recycle the workouts every three weeks?
I'm going to tinker with the workout a bit tomorrow. I'll still wait a bit since I am getting results from the Strength workout and I don't want to just jump around workouts/need more strength and mass. That said I'm just so bored, it's driving me nuts.
Squat:
135# 1 x 5
165# 1 x 3
185# 2 x 5
185# 1 x 7
Press:
45# 1 x 10
105# 3 x 5
Power Clean:
140# 5 x 3
Alright, Power Cleans felt strong, I felt weak in the press and I think my form was sloppy so I'll keep the weight the same going into next week. I wonder if I have to take Saturday and Sunday off. Is one day of Recovery enough, so On Off On Off etc...? Looking at you for the answer MT. I'll stay at 185 for the squat and do it for 9 reps on Friday. Form felt better and more confident in the lift but I think that's just because I knew I could do it(Placebo effect).
SSG Williams stepped on an IED and was killed on 10DEC2012. He's survived by his pregnant wife and one year old child. Surah 9.5, they're just following their peaceful religion.
Squat:
135# 1 x 5
165# 1 x 3
185# 3 x 5
Bench:
135# 1 x 5
150# 3 x 5
Deadlift:
255# 1 x 5
I'm going to stick here for a bit at 185# when I hit the workout tomorrow for Squats and jump up to 190# next week. I'm hoping my core gets stronger over the course of this week since I feel like that's where I'll lose it first.
It was a little chilly out tonight during the workout but it felt great once I got to work. I was anticipating the workout since Monday and I was actually a little worried about meeting my Squat weight. I felt like I burned through that workout pretty quickly and strong as hell. I've been taking Amino Recovery by Bodybuilding.com and I think it's helped shake off the cobwebs faster and recover quicker. Creatine has been pretty good too, staying disciplined and only doing the workout is tough because I want to do more.. but I won't until after at least two months. Anyway, let's begin.
Squat:
135# 1 x 5
165# 1 x 3
180# 3 x 5
Bench:
135# 1 x 5
145# 3 x 5
Deadlift:
245# 1 x 5
So while I felt strong during all of these workouts my left chest pectoral and arm felt strained, like the muscle was strained/tearing but I did go through. We'll see what happens next week. Also, I think I'll go up to 185# and go through a week squatting at that weight. I didn't feel weak but I'd like to make sure that I'm not pushing too fast and I plan on continuing the workout for 4 more months so we'll see.
I know that you see the distinct lack of a workout on Tuesday. Well, I've decided to wait on the bodyweight stuff, once I've relapsed in every exercise for the starting strength, I'll tweak it again. Coming back to working out after so long of a break, it's important to ease back into a routine and not try and do to much. Anyway tomorrow will be spent laying out a plan for the remaining 8 months, kind of crazy that one month has already gone by. Now to the point:
Starting Strength Workout:
Squat:
135# 1 x 5
165# 1 x 3
175# 3 x 5
Press:
65# 1 x 5
95# 1 x 2
100# 3 x 5
Power Clean:
135# 5 x 3
So the Power Cleans felt strong, I love the explosion, it's going to be interesting to see what weight I can get up to with those. The Press was good, just getting back in the motion, I'll plateau and have to regress before I reach 135#. The Squat gave me more trouble than I thought, I got the weight up but form seemed a little bit iffy... Maybe I should do the same weight on Friday or try and plow ahead to 180#... It'll depend but the forecast is as follows-
Squat: 180#
Press: 105#
Clean: 140#
Finally, my girlfriend sent me muscle milk and vitamins so I've start that cycle to include men's sport multivitamins. So thank you J-Demetrius for the boost. I love you.
So Sunday was a Rest Day and what a rest it was. I didn't sleep at all but I did get to see some Patriot football, more importantly, when the offense couldn't produce(I still think it's funny that a bad game for our offense is 23 points) the defense stepped up and made critical stops and forced 3 and outs, but enough football, let's get to what really matters.
Today's workout started off sluggish during the warm up because of the lack of sleep and I skipped breakfast this morning. I'm going to have to take my diet and rest more seriously. Either way once I got into my working sets I felt good and was able to get the weight up easy enough. I believe a part of that is that I started so low but I could feel how weak my core is since I haven't really hit the gym consistently since prior to NTC(May 2012). Anyway here's the numbers:
Starting Strength
Squat:
115# 1 x 5
135# 1 x 2
140# 3 x 5
Bench:
135# 1 x 5
140# 3 x 5
Deadlift:
235# 1 x 5
Friday will be a good one:
Squat: 150#
Bench: 145#
Deadlift: 245#
That First Week Back Is A Killer
I felt it today, I thought I might have skipped it with how good yesterday's workout felt but going back into a Metcon, which became just a lifting session but more on that later. My legs tightened up a bit while I was working and I could tell my metabolic conditioning was complete shit during the first set of thrusters. Without a doubt Saturday's are going to be the hardest part of this new conditioning. In addition there's no place to do pull ups in this place so that means I had to substitute pull ups for Good Morning DB Rows.
Crossfit Workout:
Modified Fran-
21-15-9
95# Thrusters
55# DB Good Morning Rows
Time was not kept because it took me so long to replace Pull Ups with the Rows.
I'm looking forward to Monday's workout, I'm going to need to make sure that I run though, I'm getting stagnant and falling back to the ways of The Faction.
