Author Topic: Rebuilding one day at a time  (Read 78664 times)

Online piperdown

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Re: Rebuilding one day at a time
« Reply #30 on: December 18, 2013, 01:56:46 PM »
Wednesday 12/18/13

Today was a time crunch as I had a meeting go long and another one scheduled for 1 pm, which means I only get half the time I normally do for working out. Advantage of working out at work is hardly anyone else is there, disadvantage is meetings.....
So, to make sure I at least got all three compound lifts in I dropped it to 3x5. Saved me about 15-20 minutes, with time to scarf some food and get prepped for meeting.

Workout A
Squats
BP
Rows


Squats

Warm up
BW x 10
BB x 10
115 x 5
135 x 2


Working sets
150 at 3x5

Still feel like I'm spinning my wheels but I'm not going to let squats conquer me!

BP

Warm up
BB x 10
135 x 10
155 x 1
175 x 3
205 x 2

Working sets
225 3x5 <---- ::)

So the entire time setting up and doing warm ups for bench I was thinking of next Monday and trying 225. Got into a zone mindset while doing BP (not a good thing to be doing lifting) and ended up putting on 225 instead of 220.
Thought at first "man, this is heavy", got up and was making sure the weights were tight and noticed I had put an extra 5lb plate on instead of the 2.5lb plates. Got all 3 sets but I think I'm going to stick with 225 for Monday and see if I get all 5 sets.

Pendlay Rows

Warmed up with machine rows
80 x 10
100 x 10
110 x 5
120 x 3

Working sets
130 3x5

Yes, once again....not paying attention and did the same weight as last time. Need to be a bit more focused than I have been lately!

Cliff notes:
Squats a struggle, bp good, rows good.....basically same as last time   ;D
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline doughnutgut

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Re: Rebuilding one day at a time
« Reply #31 on: December 18, 2013, 02:14:13 PM »
Solid work man.

The squats will eventually catch up over time. Common vision (bench numbers to squat ratio)

I take it you loved to bench? But not to squat?

Not a dick question mate. Just from the difference I thought I would ask.

Online piperdown

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Re: Rebuilding one day at a time
« Reply #32 on: December 18, 2013, 03:25:33 PM »
Solid work man.

The squats will eventually catch up over time. Common vision (bench numbers to squat ratio)

I take it you loved to bench? But not to squat?

Not a dick question mate. Just from the difference I thought I would ask.

I love lifting in general but yes, there are lifts I prefer over others, bench has the upper position over squats.

That dates back to HS and not for 90% of the normal reason of wanting big arms.

I had severe asthma growing up to the point I lived in a hospital for just under a year. Fast forward to HS and I discovered I could lift without getting out of breath but only while doing upper body work, legs got me out of breath and the inhaler was used extensively...so guess what...leg workouts got thrown out the window. And, growing up on a farm (not a big help for asthma!) the upper body strength helped when working with my dad.

Wasn't until the newer meds came along that I was able to start lifting legs or even to do any aerobic stuff. I was 29 before I could jog a mile all at once, that was one of the most incredible feelings ever (even though it was like a 12 min mile).

What really gets me is when I was working out late 90's and from '08-'11 my squats were much better than now. Legs just seem slower to respond at this time....bench though, came back relatively fast.

At the end of '11, right before I just stopped working out altogether my best 1rm was 245 on squats. I was doing a pyramid where I ended at 220 for 2 or 225 for 1. Compared to what I doing now it's a bit frustrating.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online piperdown

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Re: Rebuilding one day at a time
« Reply #33 on: December 18, 2013, 03:31:40 PM »
Solid work man.

The squats will eventually catch up over time. Common vision (bench numbers to squat ratio)

I take it you loved to bench? But not to squat?

Not a dick question mate. Just from the difference I thought I would ask.

Forgot....didn't think of it as such. Legit question!
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online FLEX

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Re: Rebuilding one day at a time
« Reply #34 on: December 18, 2013, 09:48:09 PM »

Squats


Working sets
150 at 3x5

Still feel like I'm spinning my wheels but I'm not going to let squats conquer me!

What's the issue here?

150 is not much.  No hate.

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2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
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Online piperdown

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Re: Rebuilding one day at a time
« Reply #35 on: December 18, 2013, 10:01:49 PM »

Squats


Working sets
150 at 3x5

Still feel like I'm spinning my wheels but I'm not going to let squats conquer me!

What's the issue here?

150 is not much.  No hate.

Honestly I'm not sure.
Did upper body three times a week, but that was when I was a lot younger.
Not sure if I can't handle three times a week for squats. Not sure if the sets and reps are off for me.
Just don't fricken know and it's frustrating.
In little over a week I'm going to do 531 and see if lifting hard once a week with accessory help will improve my squats.
DL's are continuing to climb.....
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online piperdown

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Re: Rebuilding one day at a time
« Reply #36 on: December 19, 2013, 09:42:18 AM »
Another thought. Maybe 15lbs a week increase on squats is what is getting me.
With the other lifts, depending on the workout A or B, it works out that I increase 10lbs or 5lbs per week with 3 or 4 days between the lifts.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online PVSampson

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Re: Rebuilding one day at a time
« Reply #37 on: December 19, 2013, 04:54:00 PM »
Why not decrease the poundage for each increase?

Even if you only add 2lb per session,you will be up 60lb in ten weeks.

Just a thought.
'I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'

Online piperdown

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Re: Rebuilding one day at a time
« Reply #38 on: December 19, 2013, 04:56:12 PM »
Why not decrease the poundage for each increase?

Even if you only add 2lb per session,you will be up 60lb in ten weeks.

Just a thought.

I think that's probably a good idea for the next week and a 1/2. I'm definately going to try 531 and see if the cycles and slower weight progress work.
Thanks!
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online piperdown

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Re: Rebuilding one day at a time
« Reply #39 on: December 20, 2013, 03:54:34 PM »
No lifting today.
Currently loaded up with sudifed, Benadryl, Tylenol.
Upper respiratory infection
Came home sick, slept a few extra hours, just woke up
Hope this doesn't turn into a sinus infection
Back at it on Monday.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online piperdown

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Re: Rebuilding one day at a time
« Reply #40 on: December 23, 2013, 01:34:50 PM »
Monday Dec 23, 2013  Weight 202

So, slept most of this weekend and drank loads of water and orange juice. Still congested but a couple puffs off the inhaler and I hit the gym.

Something new....this was supposed to be week 12 of SL 5x5 but I decided to forgo it and start in on Wendler's 531.
Multiple reasons that I'm not going into but I think I will enjoy 531.
I'm going to do the 531 BBB for the first cycle and then switch to the Triumvate. I think I'll alternate them.

Anyhoo...on to today's workout.

OHP-lbs
5x45
5x60
3x70
5x75
5x85
5+x100---got 7 before form broke down
10x45
10x45
10x45
10x45
10x45

Accessory-chin-ups
BWx6
BWx6
BWx5
BWx5
BWx2

After the shoulder workout I think I'm going to have doms as my shoulders are really feeling it.
Chin-ups are going to take a while to build up to the full 5 sets of 10 at BW, but no problem, they will come in time.

Cliffs:
New program, solid lifting day, shoulders gonna be sore
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online Bando

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Re: Rebuilding one day at a time
« Reply #41 on: December 23, 2013, 09:04:27 PM »
never really had "sore shoulders" - front delts will get sore from heavy chest day but that's about it.

Hope the new program kicks your ass :D
cash me on the platform, how bow dah?

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https://forum.bodybuilding.com/showthread.php?t=129376541&p=584228943&viewfull=1#post584228943

Online piperdown

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Re: Rebuilding one day at a time
« Reply #42 on: December 23, 2013, 09:16:48 PM »
never really had "sore shoulders" - front delts will get sore from heavy chest day but that's about it.

Hope the new program kicks your ass :D

Shoulders sore at the top of the middle delts already.....so....yep, kickin my ass already...lol ;)
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online piperdown

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Re: Rebuilding one day at a time
« Reply #43 on: December 25, 2013, 12:12:36 AM »
No lifting today   >:(
Right lung was hurting bad from the upper respiratory problem. About 4 years ago got an infection in my right lung that hospitalized me for a week and left a golf ball sized hole in my lung. Intravenous antibiotics that kicked my ass. When I get a cold and it goes to my lungs it ain't good.
Hopefully feeling up to lifting on Thursday
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Lola

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Re: Rebuilding one day at a time
« Reply #44 on: December 26, 2013, 06:56:53 PM »
Oh dear - I hope your lung feels better.
I had surgery twice on my right lung & get nast rib cramps all the time from it!

Yay for sore shoulders though - I love that & it's not easy to do!