Please Scroll Down to See Forums Below I always do 1x10x45 actually. I don't know why I don't just write it that way, I will from now on. This info is really helpful. I usually hit the stationary bike for about 5-10 min to get a light sweat going before I begin lifting. I'm not sure if that matters at all, maybe it's actually harmful?
Total Beginner - SS log + I want to be a beast asap
- Thread starter rrluthi
- Start date
Tblock1
New member
no that is a good idea, I usually don't do it just because I am ready to get started. Just don't make it too intense, but a light sweat is perfect.
Had to cut the workout short today.
Squats:
warmup: 1x10x45
warmup: 1x8x95
warmup: 1x5x135
warmup: 1x3x185
warmup: 1x1x205
working sets: 3x5x235
Press:
warmup: 1x10x45
warmup: 1x8x65
warmup: 1x5x95
warmup: 1x1x115
working sets: 2x5x125
Didn't get to finish that set or continue on to cleans or rows.
Squats:
warmup: 1x10x45
warmup: 1x8x95
warmup: 1x5x135
warmup: 1x3x185
warmup: 1x1x205
working sets: 3x5x235
Press:
warmup: 1x10x45
warmup: 1x8x65
warmup: 1x5x95
warmup: 1x1x115
working sets: 2x5x125
Didn't get to finish that set or continue on to cleans or rows.
Yeah they were. I always seem to be the guy at the gym squatting the least amount, but no one goes that low it seems. I always see guys squatting above parallel, but huge weight. Not sure what that accomplishes. Hardly anyone at the gym (and there are some really really big guys there) does much leg work. It seems to be an afterthought. Like "yeah i'll do some squats" but they do just a couple quick sets with no warmup sets and heavy weight but barely bending their legs. Then they go back to calf raises.
My legs are getting huge though lol. All my pants are starting to fit really tight around the thighs. I kind of want to test my vertical, but my legs are usually so burned out and dead feeling when I remember I don't have much explosion.
My legs are getting huge though lol. All my pants are starting to fit really tight around the thighs. I kind of want to test my vertical, but my legs are usually so burned out and dead feeling when I remember I don't have much explosion.
Finished my workout kind of, did
Power Cleans:
warmup: 1x10x45 (hang cleans)
warmup: 1x8x65 (hang cleans)
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x3x135
warmup: 1x2x155
working set: 1x5x175
rows:
warmup: didn't keep track
working sets: 3x5x165
Followed that up with 30 minutes on the bike.
Power Cleans:
warmup: 1x10x45 (hang cleans)
warmup: 1x8x65 (hang cleans)
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x3x135
warmup: 1x2x155
working set: 1x5x175
rows:
warmup: didn't keep track
working sets: 3x5x165
Followed that up with 30 minutes on the bike.
Squats:
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 135
warmup: 1x3 - 185
warmup: 1x2 - 215
working sets: 3x5 - 235 PR
Deadlifts:
warmup: 1x8 135
warmup: 1x6 - 185
warmup: 1x3 - 255
working set: 1x5 - 325 PR
Bench Press:
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 135
warmup: 1x3 - 155
working sets: 3x5 185 PR
was very proud of my squat sets... all perfect and very low except for almost losing my balance for a quick second on the 2nd set. Bench was really a struggle after deadlifting, but the gym was really busy so I couldn't go in my preferred order.
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 135
warmup: 1x3 - 185
warmup: 1x2 - 215
working sets: 3x5 - 235 PR
Deadlifts:
warmup: 1x8 135
warmup: 1x6 - 185
warmup: 1x3 - 255
working set: 1x5 - 325 PR
Bench Press:
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 135
warmup: 1x3 - 155
working sets: 3x5 185 PR
was very proud of my squat sets... all perfect and very low except for almost losing my balance for a quick second on the 2nd set. Bench was really a struggle after deadlifting, but the gym was really busy so I couldn't go in my preferred order.
Workout from Friday:
Squats:
warmup: 1x10x45
warmup: 1x8x95
warmup: 1x5x135
warmup: 1x3x185
warmup: 1x2x225
didn't finish
Press:
warmup: 1x10x45
warmup: 1x8x65
warmup: 1x5x95
warmup: 1x2x115
working sets: 1x5x130 PR
working sets: 1x5x130 push pressing the last 3 reps
working sets: 1x5x115
Power Cleans:
warmup: 1x10x45 (hang cleans)
warmup: 1x8x65 (hang cleans)
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x3x135
warmup: 1x2x155
working set: 1x5x175
for the hell of it: 1x1x185 PR
rows:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x3x135
warmup: 1x2x155
working sets: 3x5x175
Squats:
warmup: 1x10x45
warmup: 1x8x95
warmup: 1x5x135
warmup: 1x3x185
warmup: 1x2x225
didn't finish
Press:
warmup: 1x10x45
warmup: 1x8x65
warmup: 1x5x95
warmup: 1x2x115
working sets: 1x5x130 PR
working sets: 1x5x130 push pressing the last 3 reps
working sets: 1x5x115
Power Cleans:
warmup: 1x10x45 (hang cleans)
warmup: 1x8x65 (hang cleans)
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x3x135
warmup: 1x2x155
working set: 1x5x175
for the hell of it: 1x1x185 PR
rows:
warmup: 1x5x95
warmup: 1x5x115
warmup: 1x3x135
warmup: 1x2x155
working sets: 3x5x175
Squats:
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 135
warmup: 1x3 - 185
warmup: 1x2 - 215
working sets: 3x5 - 245 PR This is starting to get to be legit weight, i think.
Deadlifts:
warmup: 1x8 135
warmup: 1x6 - 185
warmup: 1x3 - 255
warmup: 1x2 - 315
working set: 1x5 - 335 PR This is getting decent, too, I feel.
Incline Press: (never done this before)
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 115
working sets: 2x5 135 PR
Bench Press:
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 135
warmup: 1x3 - 155
working sets: 1x5 185
shoulders were dying, felt like cramps or something.
Getting leaner again. I'm going to quit doing so much long slow cardio and focus on my lifting. I want to maximize fast-twitch, so I may start doing sprints and other HIT type things for cardio.
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 135
warmup: 1x3 - 185
warmup: 1x2 - 215
working sets: 3x5 - 245 PR This is starting to get to be legit weight, i think.
Deadlifts:
warmup: 1x8 135
warmup: 1x6 - 185
warmup: 1x3 - 255
warmup: 1x2 - 315
working set: 1x5 - 335 PR This is getting decent, too, I feel.
Incline Press: (never done this before)
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 115
working sets: 2x5 135 PR
Bench Press:
warmup: 1x10 - 45
warmup: 1x8 - 95
warmup: 1x5 - 135
warmup: 1x3 - 155
working sets: 1x5 185
shoulders were dying, felt like cramps or something.
Getting leaner again. I'm going to quit doing so much long slow cardio and focus on my lifting. I want to maximize fast-twitch, so I may start doing sprints and other HIT type things for cardio.
