Training Journal

[Stamina]

I admire your commitment to getting back in shape. Your log looks good!

[BKdoubleStacker]

damn, I have to stop disappearing lol. I have been training, just havent been posting mainly due to finals.

Yesterday

Flat Bench

135 x 8
185 x 8
225 x 3
255 x 1
275 x 1
295 x 1 missed 2nd

One arm DB row

90 x 8
100 x 8
110 x 8
110 x 6

Tate presses

50s x 10
65s x 10
75s x 8
75s x 8

was still VERY sore from last friday when I did heavy squats and deadlifts. I did 285 x 3 the previous week, so the soreness def played a hand

[BKdoubleStacker]

Today

BB squats *** to the motha ****in grass

135 x 8
185 x 8
225 x 8
255 x 8 PR

Deadlifts with orange short bands

205 x 1 x 6

DB lunges

30s x 8 x 4

Calf raises

+45 x a lot
+90 x a lot x 2

Shortened the last couple of days because I still havent fully recovered from last friday. I never really squat for high reps, but getting 255 x 8 was nice, could've gotten more as well

[BKdoubleStacker]

Yesterday

DE bench

135 x 3 x 3
155 x 3 x 3
185 x 3 x 3

Standing BB press

115 x 8
135 x 8
155 x 4
155 x 4

Dips

+ 45 x 8
+90 x 5
+90 x 4
+45 x 8

[BKdoubleStacker]

Today

Low Box squats

135
185
225 x 3
275 x 3
305 x 1
325 x 3 PR?

BB curls

65 x 8 x 2
75 x 8

V-ups

bw x 8 x 3


Been really sore all week which is the reason I have only been doing a few exercises

[BKdoubleStacker]

Yesterday

Flat bench

warm up: 135, 185

225 x 3
265 x 1
295 x 1
315 x 1

One arm DB row

80 x 10
100 x 8
110 x 8
110 x 6

Tate presses

50s x 10
65s x 10
75s x 8 x 2

Wasnt feeling great, surprised I hit 315 for a single....maybe I shoulda attempted 325-335

[BKdoubleStacker]

Today

Full BB squats

135 x 8
185 x 8
225 x 5
275 x 8 PR

Deadlifts w/ short orange bands

225 x 1 x 6

DB lunges

bw x 8
30s x 8
30s x 8
30s x 8

Hanging leg raises

bw x 10 x 3

Pretty damn satisfied...I could've gotten more reps on 275. I even paused at the bottom on some reps for some reason, didnt even mean to.

[BKdoubleStacker]

last 2 days have been wack...some chick jumped right onto my clavicle/acromion when we were playing a pool game. Tried to lift on thursday but it bothered me

Today, my knees were extremely bothersome, only worked up to 295 on box squats and just left the gym, didnt even finish my workout I was so pissed. Bought some glucosamine supplement, though I probably think it wont do much.

[BKdoubleStacker]

going to be using the 5/3/1 program by jim wendler for atleast 12 weeks starting tomorrow.

Im excited.

As prescribed, im going to be using 90% of my 1rm on the military press, bench, squat, and deadlift for the first 4 week cycle

so,

military press - 170 x .9 = 150
bench - 325 x .9 = 295
deadlift - 425 x .9 = 385
squat - 350 x .9 = 315

[FlakeyFool]

jim wendler is the man

[BKdoubleStacker]

haha yea he is a funny ****.

[BKdoubleStacker]

Standing press

100 x 5
115 x 5
130 x 5

Push ups w/ monster mini band

x 12 x 3
x 10 x 2

Chin ups

22 reps

Tri extensions

120 x 10 x 5

[goldglove212]

Wait why is this in this thread?

[Hawkeye15]

moved it

[BKdoubleStacker]

I think I am going to cut back on my accessory exercises. I think my biggest problem is getting beat up too much on them. I tried cutting back yesterday, but still think I did a bit much. Going to focus more on the main lift and only do 2 instead of 3 accessory exercises.

Deadlift

250 x 5
285 x 5
325 x 5

BW lunges

bw x 8 each leg x 5

Seated crunches

bw x 15 x 5


Was really ****** today, surprised I even hit 325 x 5, but I hit my goal nonetheless