Fitness Log

[ExtraMile]

Work on your bench form to blast through that mid range bro; arch hard, initiate maximum leg drive while staying tight. Think: push yourself away from the bar. Imagine as you lower the bar you are pulling the string back on a bow, once the bar touches your chest explode into it.

P.S I hate OHP!!!

 

[Tblock1]

Work on your bench form to blast through that mid range bro; arch hard, initiate maximum leg drive while staying tight. Think: push yourself away from the bar. Imagine as you lower the bar you are pulling the string back on a bow, once the bar touches your chest explode into it.

P.S I hate OHP!!!

Yeah thanks for the reminder when I remember to do this everything feels better on my body and better strength wise. Just got to remember to do it!

When I've been in a rut with overhead press before I've hated it too. But once I started progressing pretty well I like it a lot. One of the main things I did was just really focus on using my entire core to push the bar up rather than shoulders. Now when I press it seems almost less upper body than core

 

[Tblock1]

Monday 7.25.11

Bench press
135x5
165x5
185x3
205x3
5x5x225

weighted planks
90x1:00
90x:30
bw x2:00

Comments: good workout. bench form felt solid

 

[Tblock1]

Thursday 7.28.11

Military press
45x5
95x5
115x5
135x3
155x8 PR
2x5x155

Platform deadlift (Reebok step platfrom)
155x5
225x5
275x3
315x3
345x3 mixed grip
365x3 mixed grip, belt

Ellytpical machine 15 minutes

Comments: Great workout. Platform deadlifts were probably not the best choice simply because they placed a massive amount of the weight on my legs. However it turned out good my leg only had a slight bit of pain after the last set. Military press bounced back up, it went 155x7, 155x6, now back up to 155x8.

 

[JDid23]

good shit bro... and yeah, i don't think the platform DLs are optimal if you're still experiencing any leg pain.

 

[ExtraMile]

I see you don't do many exercises per workout, how long do your workouts normally take?

 

[Tblock1]

Thanks jdid!

It depends on the workout but for example yesterdays mp and dead workout took just over an hour with a good amount of rest between sets and that cardio included.


I have been keeping my workouts extremely basic all summer.

Bodyweight this morning was 186.2 no clothes. So its starting to come up again, probably due to me eating a lot these days (I dont want it to go up too much more because I wont be able to get a bodyweight military press haha)

 

[Tblock1]

Monday 8.1.11

Bench
100x8
190x5
215x3
5x5x230

DB Floor extensions
2x8x45's
1x10x45's

15 minutes elyptical machine

Comments: Solid.

 

[Tblock1]

Tuesday 8.2.11

Hyper extensions
bw x 10
25 x 10
45x10
45x10
45x10

couple sets of pull ups

15 minutes elyptical

Comments: Good stuff. I havent done pull ups in a while cause when I lower myself to dead hang my shoulder hurts. Hopefully that will clear up soon

 

[Tblock1]

Saturday 8.6.11

Military press
160x6 PR
2x4x160

Deadlift
160x5
225x5
295x2
315x1
335x1 stiff leg
365x1 sldl

db press standing
2nd heaviest db x 8
some push presses with the heaviest one
a little core work

15 minutes elyptical

Comments: Military press was good, but I was really sore from a bike ride yesterday and it showed big time with deadlifts

 

[JDid23]

kill that shit. fwhy did you switch to SLDL after your regular sets of conventional?

 

[Tblock1]

kill that shit. fwhy did you switch to SLDL after your regular sets of conventional?

only because my legs were really hurting even with only 225 because of the bike ride I did the day before. with stiff legged deadlift since I'm tall I can do a good amount of weight using all back

However over the summer as a whole my legs have gotten very weak because of mild injuries and such so its time to catch them back up soon. It's hard to get a very strong deadlift without leg strength

 

[Tblock1]

Monday 8.8.11

Bench
3x5x235

DB extensions
3x10x45's PR

Elyptical machine 15 minutes

Comments: Solid workout. I was originally hoping for 5x5 at 235 but after finishing the 3rd set I felt good for the day. Just adding in a cardio at the end of every workout has helped immensly, my friend has a thing that takes your pulse and before the cardios my resting rate was around the 60's to 70's. Just took it a day or two ago and it was 54-56 walking around doing things

 

[Tblock1]

Friday 8.12.11

Floor press
135x5
165x5
185x3
205x3
225x2
245x1
255x1
255x1
255x2

Cardio---elyptical for 15 minutes

Comments: Alright workout. I screwed up and thought 255 was my 245x1 warmup when I'd already done that one. So I meant to go for a 3 rep set but intead wound up doing 2 singles and a double. I think it's time to start putting more exercises in my routine too

 

[JDid23]

agreed with the more exercises haha. what are your goals at the moment?

 

[Tblock1]

Goals:

Bench: 315
Deadlift: 500
Military press: bodweight (so around 185)

Thats pretty much it. I also do want to weighted pull up 100 pounds, and I have an APFT (army physical fitness test) in one month so I do need to start getting ready for that, as I havent run or done any push ups and situps over summer

 

[lweaver]

What about skwat?

 

[Tblock1]

Yeah I really need to start doing squats again hopefully my leg is healed by now.

Tuesday 8.16.11

Military press
45x5
75x5
95x4
115x3
135x3
165x5 PR
2x3x165

Comments: Solid military press.

 

[JDid23]

good shit on military bro

 

[Tblock1]

good shit on military bro

Thanks man! At just over a year ago my max was 165x1. Thats not the best progress, but most of it has happened in the last few months so not bad

 

[JDid23]

progress is progress is progress..... and that's not bad at all for military. do that every year and you'll have outstanding military #s

 

[lweaver]

Nice military presses now go squat until we tell you to stop!

 

[Tblock1]

Yeah jdid if I could continue that every year I would build up a pretty respectable press.

Lweaver: Roger that! I am going to do my deadlift/military press workout wednesday. Then the next workout after that there shall be some serious squatting. I am going to try and rep 205-225 for as many reps as possible, which will probably be pretty pathetic as I am sure that I am weak at squats now.

Monday 8.22.11

Bench
5x3x240

DB Floor extensions
3x8x50's PR

Cardio---18 minutes elpytical

Comments: Solid workout considering I havent lifted since last tuesday and have been backpacking and camping since then. As usual when I've done that the first set felt rough, almost like 240x3 was my max. Then it smoothed out and I'd say the 5th set of 3 was actually much easier and smoother than the 1st set. Also surprisingly didnt lose any strength on db floor ext.

 

[miked8c]

What you said about the latter sets of 240 being easier than the earlier sets, the 10x3 I am doing emphasizes this and capitalizes on it.

Just thought you would like to know.

 

[Tblock1]

yeah by the last set my muscles were warmed up with the weight and it felt smooth and strong. I imagine by the 10th set it would be even more so. I'm going to have to experiment with 10x3 style stuff again

 

[miked8c]

If you do start light.

If I can make it to 275x10x3 than you can take my word that its good program.

 

[Tblock1]

Saturday 8.28.11

Military press
45x8
75x5
95x5
115x3
135x3
155x1
165x5 tied pr
175x2 PR

Deadlift
185x5
225x3
275x3
315x3
355x5

Comments: Solid workout. It's been about a week and a half and some a 5 day camping and backpacking trip in between the last time I military pressed so I was more than happy with keeping my strength. Also I've never pressed over 165 so it felt great to do 175 for 2. Deadlift went great first time deadlifting in a while and it felt fantastic to have no leg pain!!!! I did feel a slight tightness there but no pain! You know what that means squatting it up again hahaha


My long standing goal (probably for well over a year now) of pressing my bodyweight is very close

 

[Tblock1]

Thursday 9.1.11

Bench
7x3x240
1x2x240 (failed the 8th set of 3)

Squat
205x20

Comments: Not bad it'd been 10 days since I'd benched so I wasnt at optimum performance. This is the first time I've done squats in forever and it felt awesome. I already feel really sore

 

[Tblock1]

Tuesday 9.6.11

Military press
45x5
75x5
105x5
125x3
155x1
185x0
175x0
155x3

Deadlift
365x3

1 handed deadlift (x both hands)
225x1
275x1
275x1
300x1

Comments: I just transitioned back to school so I didnt expect much this workout, I had barely had anything to eat that day or the 2 before it. It showed for sure because last session I did 165x5 then 175x2, this time I couldnt even get 175x1 and had trouble getting 155x3. Just goes to show how much of a difference it is to be properly fueled.

I'm trying to come up with a new workout routine too now that PT has started back up

 

[chiropractors]

for regulat fitness , Chiropractic care is a very safe and effective way of dealing with regular exercise .

 

[lweaver]

Apparently, chiropractors are trolls. Be sure to consult your local licensed physical therapist if you need rehabilitation services!

 

[Tblock1]

Apparently, chiropractors are trolls. Be sure to consult your local licensed physical therapist if you need rehabilitation services!

seriously hahha! Chiropractors dont even have to have a degree

 

[lweaver]

Actually they have about as much schooling as medical doctors...but apparently are not above trolling.

 

[Tblock1]

Yeah I guess what I was thinking of is that chiropractic is only about 30 years old tops....and it tends to be a lot shadier than other medical practices. Plus there are many studies showing that chiropractors are only modestly effective and only in certain cases.

I'd much prefer a physical therapist personally

 

[lweaver]

Me too but I'm an LPTA persuing my Doctorate in PT next year, so I admit I'm a little biased.

 

[JDid23]

i see you've been having trouble keeping up your log as well bro. hope you have a sick year and kill it in the gym

 

[Tblock1]

Sometime in the last 2 weeks....

Workout 1:

Bench
2x3x225

got interupted as a bunch of track players took over the gym had to go the fitness center instead

db bench
3x8x80's

db row
3x8x80's

triceps extensions
3x8

biceps curls

comments: did a lot of volume this workout and ended up slightly straining both biceps


Workout 2:

bench (90 seconds rest between sets)
10x3x225

squat
215x10

high pulls
135x5
185x3

hang clean to military press
135x5

plyometrics push ups (basically I just do push ups really explosively transitioning to different grips, ie wide grip down explode up and come down into a close grip and keep switching to different grips until failure)

Comments: gym attendance has been shitty at best. It sucks because I know for my body type I got to hit the gym consistently to keep progressing

 

[Tblock1]

Monday 9.19.2011

Military press
warmup:
45x8
75x5
95x5
115x3
135x3

Work sets:
165x3
160x3
155x3
150x3
145x3
140x3
135x3

Deadlift
135x5
185x5
225x5
275x3
315x3
365x5
315x5
some more reps at 315 with holds at the top for grip

couple plyometric push ups

Comments: Started bad with only 165x3, but I figured I'd lose some strength. Deadlift was alright but 365x5 was way harder than it should be. Got to get consistent. 21 heavy reps on military press after the warm up was awesome though

 

[ExtraMile]

what training split are you using right now man?

 

[Tblock1]

actually that is my problem. I dont have a real routine right now I just try to bench, squat, military press, and deadlift once a week. About to start a thread about it right now...

 

[Tblock1]

Thursday 9.22.2011

Bench (90 seconds rest btw sets)
10x3x230

Squat
225x5
245x3

few sets of plyometric push ups and dips

comments: bench was definitely harder than I'd of liked it to be, and squats were very weak and pathetic feeling. Im going to really want to work on my squat, got to get it to at least 300+ for reps

Friday 9.23.2011

did a few sets of military press and jerks plus a 6 or more mile run in the morning

 

[instascupt11]

nice infoarmtion

 

[Tblock1]

Monday 11/7/2011

Squat
275x5

GHR
3x10x25 lbs

Hanging leg raises (very strict)
1x10xbw
1x10x5
2x10x10

Neck machine (2 sets to each side, and 2 forward and backward)
8 sets x 12 reps x 60 lbs

Calf raise:
3x10x each leg seperate

Comments: Good workout, squat is slowly coming up

Friday 11/11/11

Bench
3x5x225

DB ohp
3x10x50's

Jerks
couple reps at 185

Tate press
3x10x40's

Comments: Decent stuff. I missed my bench/ohp and deadlift workout last week because of an rotc event so I was happy that 3x5x225 felt easy.

 

[Tblock1]

So here is my routine right now, its basically a modified version of the routine lweaver suggested a while back. I like it a lot so far.


Routine
Day 1

-Back Squat (work up to a heavy set of 5)
-GHR (3 sets)
-Weighted Planks (3 heavy sets)
-Neck machine (8 sets, 2 L, 2 R, 2 Forward, 2 back, all sets of 12 reps)
-Calve raises (3x10-12 x each leg)

Day 2 (ohp 1st eo week, bench 1st eo week)

-Bench Press
-DB Press (3x6-8)
-OHP
-Jerks (3x3 or so)
-Tate Press (3x10)


Day 3-pulls

-Deadlift (work up to heavy set of 5)
-Weighted pull ups (3x5-8)
-Dumbell Row-heavy (3x10+)
-Back extension (3x20 w/ weight)
-Grip Work

Exercises I'd like to have in the routine but couldnt fit yet:

Hanging leg raises?
Good mornings?
Lunges?
Dips?
Barbell rows?
Weighted pushups?
Cgbp?
Speed bench?


But I got a couple questions.
1. Do you guys think weighted planks or hanging leg raises are better? So far I had a lifting buddy every time so I did weighted planks but this monday I didnt so I tried hanging leg raises and liked them a lot, maybe I could fit both in the routine?
2. Any ideas on how to fit some of those ? exercises in the routine?
3. What do you guys think of the routine, rep ranges, sets, days, choice of exercises, etc?

 

[lweaver]

Nice to see you posting!

As far as ab work, I agree with the fine gentlemen at elitefts that it should be done standing, since our everyday movements including the squat and the deadlift are done as such. I've added standing cable crunches to both my squat and deadlift days (running Wendler 5 3 1), using the lat machine thigh pads against the back of my legs to stabilize. You could always switch your ab work every month or so too...

Good Mornings-when I do these it's immediately after squatting, set and rep scheme dependent upon how much is left in the tank. I alternate between wide stance, narrow stance and occasionally seated with a safety bar.

Hanging Leg Raises-Maybe to these on squat day and a different ab exercise on deadlift day?

Lunges- If I added them it would be as an accessory on squat day. If Im feeling good I usually take a movement like the leg press and run myself into the ground with it. Maybe the lunge would be a good finisher?

Dips/CGBP/Weighted Pushups- would rotate them all as accessory lifts for the bench press.

Speed Bench-depending on how much speed work you feel you need I guess. You could designate every 3rd or fourth week for focusing on speed bench. I go dynamic with all my warmup sets and will be using speed bench on my deload weeks, and that seems like more than enough for where I am at.

Just gotta be careful how much you add, too much volume can kill progress if you arent careful.

 

[Tblock1]

Sunday 11/13/2011

Deadlift
135x5
225x5
275x3
315x3
355x2
380x5

Pull ups
3x5x45

DB Row (1st and 2nd set done slow and controlled, 3rd done explosively)
3x10x80 (one arm at a time, DB paused on floor between each rep)

Comments: Good workout, I added 5 pounds on my deadlifts from last deadlift workout which was like 2 weeks ago

Bodyweight: 183

 

[JDid23]

good to see you're back on track man

 

[Tblock1]

thanks man!

heres today:

11/30/2011

Squat
285x5

Bench
3x5x230

DB Press
2x10x55
1x5x55

 

[Andalite]

Looking good!