V-Opolis Log

[V-Opolis]

gonna make a log to just keep up with stuff and see how i do overtime. Im doin this as a Athletic enhancement for intramural sports.

worked out for bout 7 months, but durin that time i mostly just did random things, no real structure or routine. I did manage to however increase bench from bout 95 to a max of 200 doin this tho. But I took a 3 week break and now i cant manage 165...wonder what happened.

workouts(5 lb increases weekly if possible)
WorkoutA
Bench 5x5
Squat 5x5
deadlift 1x5(hear this is enough since its a taxing exercise)
Dips

Workout B
Squat
Power Clean
Military Press
Chinups/Pullups

If anyone sees anything wrong with this let me know

Monday(4/19/10) workout A
Bench - 145 5x5 --last Wednesday i had been able to workout with 160 for a 5x5, but for some reason i couldnt do 160 but for 2 reps. So im starting today with this workout and starting with 145. I had eaten, gotten enough rest, i felt fine too.

Squat ATG 165 5x5 PR - feel my form is bout as good as it can get.

Deadlift 175x5 PR - same as squat. feel my form is relatively good.

dips 3x7 - went well.

 

[Tblock1]

In for sure logs are fun to read! Damn though bro you should go for for the world record though you got it no problem with that 1751 pound deadlift. And for 5 reps!

 

[V-Opolis]

In for sure logs are fun to read! Damn though bro you should go for for the world record though you got it no problem with that 1751 pound deadlift. And for 5 reps!

lmao, wow didnt notice that, wonder why my squat and bench are so low with such a beast deadlift!!

 

[V-Opolis]

Wednesday (4/21/10) workout B

Squat - 165 5x5 - felt fine, although i descended to fast on one rep and almost sat on the ground...kinda funny

power clean - 135 5x3 went pretty well, still have the technique from high school

rows - 85 lbs 5x5 were ok. one question: does it matter it i keep my elbows to my side or out a little?

mil press - 70 - were fine, need to increase weight.

pullups - 3x7 - kicked my ass lol.

started having some upper thoracic vertebrae pain(4th vertebrae maybe? or it coudld be a muscle like right next to it...), sharp throbbing pain. anyone know what i could have done? i feel my technique has been good on my lifts. I also have slight scoliosis if that is helpful.

 

[V-Opolis]

Fri (4/23/10)

had to skip the workout today. A friends Gpa got put in the hospital so i went and chilled with him for a bit. upper back still has the pain so i figured id also take a day off so i can try to get that to heal up.

 

[Tblock1]

Fri (4/23/10)

had to skip the workout today. A friends Gpa got put in the hospital so i went and chilled with him for a bit. upper back still has the pain so i figured id also take a day off so i can try to get that to heal up.

Rest up and come back strong!

 

[V-Opolis]

update Fri(4/23/10)

my back actually stopped hurtin today and felt fine(round 6PM EST) and i decided to go workout. felt AMAZING actually.

Workout A

bench - 145 5x5 - need to increase weight, felt like lifting feathers today.(gonna go 150 next time)

squat - 165 5x5 - need to increase as well(gonna go 175 next time)

deadlift - 180 1x5 - same. (gonna try 190 next time)

dips - 3x5 with 35 lb weight. PR

 

[JDid23]

great job man. Hope your friend feels better and keep up the good work!

 

[V-Opolis]

Monday (4/26/10) Workout B

I had 4 hours of sleep the previous night so i didnt plan on it bein a good lifting day

bent over rows - 95 5x5 PR

Mil Press - attempted 85, but for some reason i couldnt get a single rep on the 3rd set(i did fine on first 2 sets) so i moved down to 75 and finished my last 2 sets

Squats ATG - 175 5x5 PR

power clean - i kept gettin a cramp in my toes and calf on the pull so i didnt do this. was attemping 140, felt like i coulda gotten it tho without the cramps.

Pullups - 3 sets to failure. set to 7, 5, and 2 lol.

 

[V-Opolis]

Wednesday (4/28/10) Workout A

Bench - 150 5x5 PR

Squat - 175 5x5

Dips 3x5 with 35lb weight

Deadlift 1x5, 1x3 190 PR

 

[the_alcatraz]

I almost spit my food out when I read that you deadlift over 1000 lbs...lol

Good luck with your log!

Stay focused and push yourself...

 

[V-Opolis]

Friday (4/30/10) Workout B

Bent Over Rows - 5x5 105lbs PR

Mil Press - 5x5 80 lbs PR (actually was able to do it this time)

power clean/hang clean(1x3 of each) 90 lbs, 110 lbs

power clean 140 2x3 PR

squats - wasnt feeling them today, i took a break.

pull ups(to failure) - 1x6, 1x5, 1x4

 

[V-Opolis]

Monday (5/3/10) Workout A

bench 5x5 155 PR

squat 185 4x4( i had 4 hours of sleep and 6 hour shift at work walking the whole time moving books around, my legs were tired before i even got there....try wednesday again)

dips 3x5 35 lb weight, 1x5 body weight

deadlift 1x4 210 - last rep i couldnt straighten my back all the way so i didnt count it....may be same reason as squat.

lunges 2x6(each leg)90 lbs Q: are lunges a viable replacement for the missing reps/set? wont be a every day thing, just this time so i still got a good leg workout.

Q: how do i do a mixed hand grip for deadlifts? i tried doin it but it made it harder for me...

 

[JDid23]

Monday (5/3/10) Workout A

bench 5x5 155 PR

squat 185 4x4( i had 4 hours of sleep and 6 hour shift at work walking the whole time moving books around, my legs were tired before i even got there....try wednesday again)

dips 3x5 35 lb weight, 1x5 body weight

deadlift 1x4 210 - last rep i couldnt straighten my back all the way so i didnt count it....may be same reason as squat.

lunges 2x6(each leg)90 lbs Q: are lunges a viable replacement for the missing reps/set? wont be a every day thing, just this time so i still got a good leg workout.

Q: how do i do a mixed hand grip for deadlifts? i tried doin it but it made it harder for me...

Lunges are a good lift to supplement your squats and are great for your quads and glutes, but they don't replace the squat. No, they are not viable.

Mixed grip might take 2-3 sessions to get used to. I have a friend who is the same way- can't deadlift with a mixed grip. Just switch one hand to a suppinated grip like you're doing underhand rows.

or just put one of your hands up right now like you're doing a chinup. you might look like a dumbass at first Then, bring your arm down like the top part of a curl, then go down like you're bringing the weight down to curl it back up again. That's how your hand should be and yes, i just made that up this second.

Or just reverse your hand.

Hopefully, one of these explanations will suffice lol

 

[V-Opolis]

Lunges are a good lift to supplement your squats and are great for your quads and glutes, but they don't replace the squat. No, they are not viable.

Mixed grip might take 2-3 sessions to get used to. I have a friend who is the same way- can't deadlift with a mixed grip. Just switch one hand to a suppinated grip like you're doing underhand rows.

or just put one of your hands up right now like you're doing a chinup. you might look like a dumbass at first Then, bring your arm down like the top part of a curl, then go down like you're bringing the weight down to curl it back up again. That's how your hand should be and yes, i just made that up this second.

Or just reverse your hand.

Hopefully, one of these explanations will suffice lol

ok. i meant doin those lunges for my missing set since i couldnt get another squat in to due my legs bein tired as hell from 6 hours of walking around lifting books, i dont wanna replace my squat

ya, is a mixed grip any better than regular double pronated grip? like will i be able to lift indefinately using it, or will i have to change at one point?

 

[JDid23]

ok. i meant doin those lunges for my missing set since i couldnt get another squat in to due my legs bein tired as hell from 6 hours of walking around lifting books, i dont wanna replace my squat

ya, is a mixed grip any better than regular double pronated grip? like will i be able to lift indefinately using it, or will i have to change at one point?

if you miss a set, then you should think about cutting back on weight or review your session and see if there might have been something that didn't let you do as well as you normally do (you were tired and your legs were sore). I think you're fine to stay with 185 again next workout, but don't do lunges to replace a missing set. Btw are you doing 5 sets of 5 reps with 185 or are you working up to 185?

Well it's not really considered to be "better". However, with a double overhand grip the bar tends to slip out of your hands more easily than with an over/under grip. Double overhand will work your grip more, but over/under should allow you to pull more. I think that if you're currently using a double overhand grip that you should switch when you can no longer hit the weight you want to hit with the double overhand. There is no definitive answer though.

 

[V-Opolis]

if you miss a set, then you should think about cutting back on weight or review your session and see if there might have been something that didn't let you do as well as you normally do (you were tired and your legs were sore). I think you're fine to stay with 185 again next workout, but don't do lunges to replace a missing set. Btw are you doing 5 sets of 5 reps with 185 or are you working up to 185?

Well it's not really considered to be "better". However, with a double overhand grip the bar tends to slip out of your hands more easily than with an over/under grip. Double overhand will work your grip more, but over/under should allow you to pull more. I think that if you're currently using a double overhand grip that you should switch when you can no longer hit the weight you want to hit with the double overhand. There is no definitive answer though.

5x5 with 185, ill do like 1x5 with 135, 155 to get my technique warmed up then do 5x5 with 185. i havnt had any trouble with weight til this session. but im pretty sure it was cuz my legs being so tired from work and deadlift(deadlift was even rather heavy...had trouble driving with my legs). i havnt had to walk and lift taht much at work in a while. i prob walked 5-7 miles during work carrying 10-30 lbs of book at random times.

 

[JDid23]

5x5 with 185, ill do like 1x5 with 135, 155 to get my technique warmed up then do 5x5 with 185. i havnt had any trouble with weight til this session. but im pretty sure it was cuz my legs being so tired from work and deadlift(deadlift was even rather heavy...had trouble driving with my legs). i havnt had to walk and lift taht much at work in a while. i prob walked 5-7 miles during work carrying 10-30 lbs of book at random times.

nice. Definitely try it again next week since you were feeling under the weather. Always account for those types of things when determining whether or not you have hit a plateau.


Also, if i were you i would switch your order of exercises to Squat -> Bench -> Dead -> Dips.

 

[V-Opolis]

nice. Definitely try it again next week since you were feeling under the weather. Always account for those types of things when determining whether or not you have hit a plateau.


Also, if i were you i would switch your order of exercises to Squat -> Bench -> Dead -> Dips.

k thanks you read my mind, i was bout to ask if the order of things mattered..

and for my workout B i go bent over rows, mil press, squat, power clean,pullups. Should i change the order on that any?

 

[JDid23]

k thanks you read my mind, i was bout to ask if the order of things mattered..

and for my workout B i go bent over rows, mil press, squat, power clean,pullups. Should i change the order on that any?

I would personally do

Cleans -> Squat -> Pullups/Rows -> Military -> Pullups/Rows

 

[V-Opolis]

Wednesday (5/5/10)

military press 5x5 85 PR

bent over rows 5x5 110 PR

squat 5x of random numbers( same thing as Monday, work was hell like Monday)

pullups 3x5

clean 3x3 125 (my legs just couldnt get it up, same reason as squats im guessin, should be at 150...)

 

[V-Opolis]

Friday (5/7/10) Workout B

squat 185 5x5( parrellel) PR

deadlift 1x5 215 (so supposedly i didnt realize the weight for the deadlift was in kg...so supposedly if my math is correct i did 290 on Monday on accident instead of 215...as i thought it was lbs and just loaded it on. Now i know why it felt so damn heavy and could barely get it up.)

bench - 155 5x5

dips 3x5 with 40 lbs PR

 

[Tblock1]

Friday (5/7/10) Workout B

squat 185 5x5( parrellel) PR

deadlift 1x5 215 (so supposedly i didnt realize the weight for the deadlift was in kg...so supposedly if my math is correct i did 290 on Monday on accident instead of 215...as i thought it was lbs and just loaded it on. Now i know why it felt so damn heavy and could barely get it up.)

bench - 155 5x5

dips 3x5 with 40 lbs PR

Bro if you actually got 290x4 on Monday you need to up the weight for deadlifts big time. You shouldnt be doing 75 pounds under your max for deadlifts.

 

[V-Opolis]

Bro if you actually got 290x4 on Monday you need to up the weight for deadlifts big time. You shouldnt be doing 75 pounds under your max for deadlifts.

i had no idea i could do that much, i jsut realized it when my friend told me the weight was metric and i was like wait. ill def try 280(to get a full 5) next Wednesday and see how it goes. i had never done deadlifts until i started this so i guess i started to low and just kept with the 5 lb increases.

 

[Tblock1]

i had no idea i could do that much, i jsut realized it when my friend told me the weight was metric and i was like wait. ill def try 280(to get a full 5) next Wednesday and see how it goes. i had never done deadlifts until i started this so i guess i started to low and just kept with the 5 lb increases.

That is awesome bro! Definitely do muvh heavier on deads, most people don't realize what a hard set of deads should feel like.

 

[JDid23]

I agree Tblock. After i started lifting (about 3 months and i dropped 50 lbs to learn form) i was at around 185x5 and i thought that was hard. I "struggled" to 200, and then a month later i hit 225x4 with no warmups or anything.

If i were you, i would go to 255 or 260 and see how it goes from there. Just be sure to warmup properly

 

[V-Opolis]

should my back bend at all when doin it(meaning i lift a LITTLE bit with my back, not like from parrellel or anything)? all in the legs, or back and legs?

 

[JDid23]

should my back bend at all when doin it(meaning i lift a LITTLE bit with my back, not like from parrellel or anything)? all in the legs, or back and legs?

Keep your entire body tight- abs, shoulder blades, everything. With a conventional deadlift, arch your back, and get your ass down. When you come up, explode off of your heels to help transfer the load to your hips and glutes- this is where a lot of people go wrong.

It might round a little bit, but as long as it's not rounding too much it's fine.

 

[V-Opolis]

Keep your entire body tight- abs, shoulder blades, everything. With a conventional deadlift, arch your back, and get your ass down. When you come up, explode off of your heels to help transfer the load to your hips and glutes- this is where a lot of people go wrong.

It might round a little bit, but as long as it's not rounding too much it's fine.

alright ill try this next time. so i should be lifting with my back slightly?

 

[JDid23]

alright ill try this next time. so i should be lifting with my back slightly?

the deadlift hits a ton of muscles, but the back is the primary target. Yes, you should be arching your back- deadlift hits your entire back.

 

[V-Opolis]

would it be fine to add romanian deadlift for my hammys and remove powerclean? i kidna hate powercleans.

 

[V-Opolis]

was in Panama City this past week, and the "weight room" they had had no barbells so i tried my best to do exercises that resembled the exercises i would be doin. But i don tthink its worth a log, more of a get a light exercise in so i dont lose much progress.

 

[Tblock1]

Cool cool man something is usually better than nothing As for your romanian deadlifts vs powercleans question have you thought of doing high pulls?

High Pull

This guy should be more explosive though:
YouTube - high pulls

It's basically a clean but without the catch, much easier to learn and it will build explosive strength.

 

[V-Opolis]

Cool cool man something is usually better than nothing As for your romanian deadlifts vs powercleans question have you thought of doing high pulls?

High Pull

This guy should be more explosive though:
YouTube - high pulls

It's basically a clean but without the catch, much easier to learn and it will build explosive strength.

ive been told i have near perfect clean technique, but i just dont like the exercise, dont feel like im getting a workout, ill try the high pull tho. I was tryin to find a hammy exercise to compliment the squat.

 

[Tblock1]

ive been told i have near perfect clean technique, but i just dont like the exercise, dont feel like im getting a workout, ill try the high pull tho. I was tryin to find a hammy exercise to compliment the squat.

There have been lots of articles saying that nearly all the explosive power part comes from the actual pull, the catch that comes with the clean will build strength but if you want the explosiveness for sports the high pull is great, I love them!

 

[JDid23]

Stiff legged deadlifts are great for hammies.

 

[Tblock1]

Stiff legged deadlifts are great for hammies.

Yeah but they sure as hell aren't a replacemnt for cleans lol! However I solely did sldl's for a month or so and gained 40 pounds on my deadlift.....

 

[JDid23]

Yeah but they sure as hell aren't a replacemnt for cleans lol! However I solely did sldl's for a month or so and gained 40 pounds on my deadlift.....

nothing can really replace cleans besides maybe a high pull or snatch- then again idk. Depends on goals.

Having said that, he asked about hammies and SLDLs definitely hit them hard. Also, there were definitely more factors that went into helping your deadlift 40 lbs including (probably) your form.

 

[Tblock1]

nothing can really replace cleans besides maybe a high pull or snatch- then again idk. Depends on goals.

Having said that, he asked about hammies and SLDLs definitely hit them hard. Also, there were definitely more factors that went into helping your deadlift 40 lbs including (probably) your form.

No not my form lol that was a while back the thing that helped was this routine:
Tsampa.org: Coan-Phillipi 10 Week Deadlift Routine

The rows, good morning, curl grip lat pulls, plus sldl's all shot my deadlift up

 

[JDid23]

No not my form lol that was a while back the thing that helped was this routine:
Tsampa.org: Coan-Phillipi 10 Week Deadlift Routine

The rows, good morning, curl grip lat pulls, plus sldl's all shot my deadlift up

Have any ideas for bench? I was looking around for some assistance work for benching while waiting for my dentist appointment lol. I think I am going to drop the weight and focus on form (not following the 5/3/1 template for it) and also maybe some higher rep stuff. I think since I restricted myself to doing 3x3 with a given weight that it helped my strength, but i can't do that many reps... On squats/Military, that's not really a problem since i trained 5+ reps.

 

[Tblock1]

Have any ideas for bench? I was looking around for some assistance work for benching while waiting for my dentist appointment lol. I think I am going to drop the weight and focus on form (not following the 5/3/1 template for it) and also maybe some higher rep stuff. I think since I restricted myself to doing 3x3 with a given weight that it helped my strength, but i can't do that many reps... On squats/Military, that's not really a problem since i trained 5+ reps.

Hmm....I know this routine:
Ed Coan's Bench Press Routine

Also from ed coan. I have heard good things about it but it is kind of a lot of upper body work. Personally I think the 5/3/1 does not have enough upper body work, the designer after all is know to be more of a lower body strength guy. This is probably the reason people gain so little on bench on this routine. I would try benching twice a week, one day regular grip one day close grip. That has worked really well for me and I it was actually what ed coan did too (lol I just made it up out of scratch I had no idea he did that). Also it's extremely important to have some good triceps work and to get your military press up, if that goes up your bench is sure to go up.

 

[V-Opolis]

im just lookin to have the most strength per pound.