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