Ark94's Workout Log

[ark94]

Okay, today's workout went great. Will have it up hopefully if all goes well, tomorrow morning. I am uploading the videos of my deadlift and front squats right now, not sure when they will be done maybe in the next hour.

Anyways, Andalite, if you would like to check it out go ahead, and let me know anything about the form. I will post up my comments when my workout goes up.

Bench Day tomorrow. -(this is for my own reference, but if you want to change anything go ahead)

Bench Press: Add reps

Dumbbell Rows: Add reps

DB Press: take a heavier weight. Do a ramp-up. So keep adding weight and doing sets for 10 reps.

Inverted Rows: Add reps. Don't add sets to any of the above exercises except DB Press.

Facepulls: Take more weight then.

 

[ark94]

B1 W3 – Deadlift Emphasis
(weightxrepsxsets)​

Deadlifts
135x5
185x5
205x3
225x5x2
235x1

Front Squats
45x5
95x5
115x2
125x1
135x3x3

Planks
3 sets x 60seconds

Videos
YouTube - B1 W3 - Deadlift Emphasis.wmv


Notes

Deadlifts – Well I thought it went quite a bit better. It felt a lot better as well, and my form I did the tips you suggested Andalite and I felt I got a lot of power in a certain point the bar got to. The initial lift off the ground was tough, but when I got to a certain point along my shins I got a bit of explosion I thought. And I felt my lockout was a better this week as well.
One thing i want to add after watching my video a second time. I realized my one problem was retracting my shoulders back... I cannot hold it long, and can hardly retract them back.

Front Squats – They did not feel that tough this week. My second set was by far the strongest and even the easiest/smoothest but it all sets went very well.

 

[Andalite]

Ark,

I realized my one problem was retracting my shoulders back... I cannot hold it long, and can hardly retract them back.

thats why we have the heavy rows and a larger emphasis on pulling in general. You'll get there. Don't worry but great observation!

225x5x3 (did 1 extra by accident, lost count. Was suppose to do 225x5x2)

Dude....your video confused me. You don't have all 3 sets on video yet you have "225x5" written down three times. Why is that?

As for next week, repeat this. I want you to reduce the rest periods between reps if possible.

Front Squats looked good too. Add weight. I'll write this down in your blog as well so you remember next time.

 

[ark94]

Dude....your video confused me. You don't have all 3 sets on video yet you have "225x5" written down three times. Why is that?

Ahhhhh, so i did miscount what i did. I thought i only did 2 sets, anyways yeah, i believe i did 2 sets, not 3 sorry mixup during my video making and post. I will fix that.

 

[ark94]

B1 W3 – Bench Emphasis
(weightxrepsxsets)​

Bench Press
45x5
95x5
115x3
135x2
145x1
155x4x3 (only a struggle on last set, last rep, everything else went smooth. Did not need a spot though on anything, and it went great!!)

Dumbbell Rows
60x8x3
(really feel my right side is weaker. However, probably normal because I am left handed and use my left for everything)

Dumbbell Press
30x10
40x10
45x10
50x10 (was tough, I thought I would tryout 55)
55x5 (tougher than I though, could not pull out the last 5 unfortunately)

Inverted Rows
6,5,5,6

Facepulls
80x20x1

Videos

Nothing, this is the one workout I cannot record except for last week when my buddy was there.

Notes

Bench Press – Great workout on this!!! Wow I really felt strong doing is, very solid reps and it went very smooth. Overall just pleased with my bench. I have a question about reps during a set. So on my first set, instead of 4 I could have gotten 5, maybe 6. But I thought if I got say 6 that set, I would be more fatigued for my next set, then my last set. I sort of had in mind that I want to keep it at 4 instead of doing say 6,maybe 5, then be fatigued on my last set and only do 3. Who knows, my second said could have only been 4, or 3 since I used most my energy in set 1. Should I have done more reps in my first and second set? Or is keeping the way I did it, 4 reps for the 3 sets fine?

 

[Andalite]

Update your blog please. I need to see what you've done so far.

 

[ark94]

Update your blog please. I need to see what you've done so far.

Everything is on there. Atleast it should be, only thing that is missing is B1 W2 - Full Body. I missed that one, and we already discussed that.

 

[Andalite]

Everything is on there. Atleast it should be, only thing that is missing is B1 W2 - Full Body. I missed that one, and we already discussed that.

Ok I'll check again...

 

[ark94]

For my reference, again like normal if you want to change anything go ahead.

Next time:

Front Squats= 145 x 5 x 2 <<-- let's try this

RDL = you need to work on your form. Read the articles again. You're right: some reps were good. Some weren't. You don't need to bring the bar down your the floor. You should stand with your feet a bit closer. You're doing the RDL like as it's a Deadlift. It's not. Its an RDL.

Cable Pull Throughs = 70 x 8 x 4

Grip Training = Keep at it!

Okay, so im set with that.

Few questions actually. RDL... should i use weight? Or just the bar till i get form down?

Front Squats.... bit of a problem here. I am doing it twice a week, and you have me doing next Monday on Deadlift Emphasis 145x3x3...
However this week I'm doing 145x5x2.... should i not be doing 145x3x3 first? or.... just something that would help clarify my confusion. Thanks.

 

[Andalite]

Few questions actually. RDL... should i use weight? Or just the bar till i get form down?

First, read these articles...

Romanian Deadlift (RDL) - Ground Up Strength

Romanian Versus Stiff Legged Deadlifts - Ground Up Strength

Front Squats.... bit of a problem here. I am doing it twice a week, and you have me doing next Monday on Deadlift Emphasis 145x3x3...
However this week I'm doing 145x5x2.... should i not be doing 145x3x3 first? or.... just something that would help clarify my confusion. Thanks.

You have Front Squats on 2 days. Deadlifts & Squat.

So, Next week,

Deadlift Day: 135x4x3

Squat Day: 145x5x2

Makes sense?

But think of these are independent workouts for now. Once you get to a certain weight where recovery becomes an issue, we will split into a heavy/light system. For now everything is heavy/heavy with good quality