Ark94's Workout Log

[ark94]

I will post this for the hell of it. Its been five months of training on the 3x5.

Start End
Squat – 80lb. 165lb. (shitty ass form, should be 145lb.)
Military Press – 60lb. 100lb.
Bench Press – 95lb. 145lb. (150 hopefully this week)
Deadlift – 120lb. 250lb.
Bent Row – 55lb. 125lb.

Squat progress sucks. Never been my strong point, but hopefully now on it will go better.

 

[Tblock1]

I will post this for the hell of it. Its been five months of training on the 3x5.

Start End
Squat – 80lb. 165lb. (shitty ass form, should be 145lb.)
Military Press – 60lb. 100lb.
Bench Press – 95lb. 145lb. (150 hopefully this week)
Deadlift – 120lb. 250lb.
Bent Row – 55lb. 125lb.

Squat progress sucks. Never been my strong point, but hopefully now on it will go better.

Wow that is some great progress! Keep that deadlift and bench going and you'll catch jdid lol!

 

[ark94]

Todays workout went somewhat well. A bit upset about Military, but nothing that bothered me much.

Workout B - Rippetoe's 3x5
​

Squat - 95lb. (light squat day)
Military Press - 100lb. (hard)
Bent Row - 120lb (okay difficulty)

Bent Row
2/5 - Bar
1/3 - 95lb.
1/2 - 105lb.
3/5 - 120lb. (decent, good form)

Military Press ( hard)
2/5 - Bar
1/5 - 55lb.
1/3 - 65lb.
1/2 - 75lb.
1/5 - 100lb. (hard)
1/5 - 100lb. (harder)
1/3 - 100lb. (very hard, just could not get it up)
- I did squats -
(decided to come back and do another set, is that bad?)
1/5 - 100lb. (hard, but not as hard as the other sets)

Squats (light squat day)
1/5 - bar (normal stance)
1/5 - bar (normal stance)
1/5 - bar (wide stance)
1/5 - bar (wide stance)
1/5 - 55lb. (normal stance)
1/5 - 55lb. (wide stance)
1/5 - 65lb. (normal stance)
3/5 - 95lb. (normal stance)

Complexes

Assistance

Dips (tried for 3x10)
1/10 - bw
1/10 - bw
1/9 - bw
- (could have done more, but i had to go for coaching, short of time)


Too many conversations today, one guy that didn't shut the fuck up, but he is nice and enjoyed talking to him.

Squats - worked on form, and i liked it. Just practicing a few things and whatnot. Didn't go as planned because of the conversation in between sets, but still went good. On my medium squat day (Wednesday), my working will be 115lb.

Military Press - so the guy i got on conversations with knows about the 3x5 and rippetoe and whatnot. So we talked about a bunch of stuff, and other shit too. He told me though that on my military, i am pressing great, but its going way to far behind my head. That i should be able to see, just slightly the bar if i put my eye up. True? False? this isn't the same guy as before, different guy who does this. And how about coming back to it, was that a bad idea? I just didn't feel like my workout was complete without finishing up the sets. Feel a bit guilty about doing it later.

 

[ExtraMile]

that is damn good progress in your military and deads. Doesnt seem like you have had this log for 5 months either!

if you can keep up this progress then stay on the 3x5 but once it stops get off, it will only work for so long...

 

[JDid23]

Go to 105 for next military imo. Good job

 

[ark94]

Go to 105 for next military imo. Good job

Thanks J, but i definitely am not going for 105 next workout. 100 again, because i need to work on the form a little. Just im putting it tooo far behind my head, and that can fuck up my shoulders badly in the long run. So i want to fix it now.

I will, HOPEFULLY, have videos of my squats, row, and press Friday.

On my squats, i am just starting a bit of my own thing. Just to help my form for my heavy days. Tomorrow (Wednesday) i was planning on doing this for squats.

Squats

1/5 - bar (normal)
1/5 - bar (wide)
1/5 - bar (out of the hole)
1/5 - 65lb. (normal)
1/5 - 65lb. (wide)
1/5 - 65lb. (out of the hole)
1/5 - 85lb. (normal)
1/5 - 85lb. (wide)
1/5 - 85lb. (out of the hole)
1/5 - 115lb. (normal)
1/5 - 115lb. (wide)
1/5 - 115lb. (out of the hole)
1/5 - 115lb. (normal)
1/5 - 115lb. (normal)

That was my plan for squats on my medium day. Input? Sort of trying out things, seeing how my body responds etc.

 

[JDid23]

Thanks J, but i definitely am not going for 105 next workout. 100 again, because i need to work on the form a little. Just im putting it tooo far behind my head, and that can fuck up my shoulders badly in the long run. So i want to fix it now.

I will, HOPEFULLY, have videos of my squats, row, and press Friday.

On my squats, i am just starting a bit of my own thing. Just to help my form for my heavy days. Tomorrow (Wednesday) i was planning on doing this for squats.

Squats

1/5 - bar (normal)
1/5 - bar (wide)
1/5 - bar (out of the hole)
1/5 - 65lb. (normal)
1/5 - 65lb. (wide)
1/5 - 65lb. (out of the hole)
1/5 - 85lb. (normal)
1/5 - 85lb. (wide)
1/5 - 85lb. (out of the hole)
1/5 - 115lb. (normal)
1/5 - 115lb. (wide)
1/5 - 115lb. (out of the hole)
1/5 - 115lb. (normal)
1/5 - 115lb. (normal)

That was my plan for squats on my medium day. Input? Sort of trying out things, seeing how my body responds etc.

Good choice for military. That seems like a bit much volume for a "medium day" to me if you're struggling to put up 165-170. I don't think you need to do 5x5 to work on form. 3 sets of 115 would have been fine imo.

 

[ark94]

Good choice for military. That seems like a bit much volume for a "medium day" to me if you're struggling to put up 165-170. I don't think you need to do 5x5 to work on form. 3 sets of 115 would have been fine imo.

Alright, i was debating that. Its still okay to do those warmups right?
On the 115, i will drop the 2 end sets, and just do the 3 (normal,wide,out of the hole).

For my heavy squat day, i was going to drop down to 135 or 145 (debating) and video and see what my form is like. I could probably go out and do both 135, and 145 (only because i am recording it though). Is going from 165 down to 135 to much? I will probably do 145, but if my form at 135 is significantly better should i do 135 then?

 

[Tblock1]

I would video up your form next time on deadlifts too, as you have made a lot of progress and should probably check that your form is still good.

 

[JDid23]

Alright, i was debating that. Its still okay to do those warmups right?
On the 115, i will drop the 2 end sets, and just do the 3 (normal,wide,out of the hole).

For my heavy squat day, i was going to drop down to 135 or 145 (debating) and video and see what my form is like. I could probably go out and do both 135, and 145 (only because i am recording it though). Is going from 165 down to 135 to much? I will probably do 145, but if my form at 135 is significantly better should i do 135 then?

It just seemed like a hell of a lot of volume for a "medium" day. Yes, it's fine.

You've gotten 165x2x5 before right? If so, do 165x5 and then drop to 135x5 imo.

I agree with tblock- videoing your form on all of your lifts would be a good idea so we can see where you're at before you go onto your next program.