Author Topic: Rebuilding one day at a time  (Read 93578 times)

Offline piperdown

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Rebuilding one day at a time
« on: November 15, 2013, 02:26:17 PM »
Thought I'd throw up to pics of my gym at work for the start of my journal. Not a lot of room but has the basics and gets the job done.
I usually head over around 11 and am typically the only person there until about 11:45. Not a lot of people work out in the weight room but it only takes a few to get crowded in there. My workout for today is below the pics.




So up to these past few months I didn't really keep a log of what I was doing or where I was at lifting wise.
Decided to keep track on paper, but heck, here's a nice space for a journal!

Anyway on to today's workout.

In my intro I believe I mentioned that I'm doing the SL 5X5 program. Bit of mixed feeling about it but I plan on sticking it out for another 4-6 weeks and re-evaluate.
Also, today had to really force myself to head over. Amazing what a couple days of poor sleep (youngest son has stomach flu) will do to motivation. Felt like I've been swimming in molassas all day.
But.....head over I did and was fairly happy with the results today.

So for today, Friday it's:
Workout A
Squats
BP
Rows

Warm up
BW x 10
BB x 10
85 x 5

Working sets
125 at 5x5
Got them all but legs got a bit shakey on the last set and I really had to focus on keeping the knees pushed out.

BP

Warm up
BB x 10
135 x 10
155 x 5

Working sets
185 5x5
I think I may be close to a stall. I only bench once next week and I'm pretty sure I can get 190 for 5x5 but the following week when I'm benching twice....well Friday after Thanksgiving will be interesting.

Rows (decided to use the row machine today as the right bicep tendon was squaking)

Warm up
100 2x5

Working sets
140 5x5

If anyone pops in here to look this over "Thanks"! but you'll notice that my BP and upper body in general is way stronger than my lower body, hence the reason for squatting 3x per week. I will get there but it's going to take time.

Eric

Pork belly body......

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

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Re: Rebuilding one day at a time
« Reply #1 on: November 15, 2013, 02:50:18 PM »
Nice. 8)

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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2 on: November 15, 2013, 03:10:12 PM »
Nice. 8)

Welcome to the journals

Thanks!
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #3 on: November 15, 2013, 03:50:05 PM »
Ah heck!!
First journal post and I forgot to list one exercise....grrr

Also did weighted dips.

BW + 35 lbs plate 5x5.
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 #4 on: November 15, 2013, 04:41:03 PM »
In....

Nice work man.

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #5 on: November 15, 2013, 05:00:31 PM »
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #6 on: November 18, 2013, 08:46:06 PM »
After hours workout today since lunch was on my boss.

Let's see....weighed myself before lifting and I'm at 195. So 11 lbs heavier in two months. From July 1 to October 1 I dropped 24-25 lbs, most of it bf and got down to 184 and a 34 inch pant size. Started eating again normally so added about 10 lbs just under 2 months, luckily I'm still fitting in the 34s.

So....the workout:

I ruined my pieces of paper but I think I'm on week 7.

Workout B
Squats
OHP
Deadlifts

Warmup
BW x 10
BB x 10
95 x 5

Working sets
130 at 5x5
What a difference a full two days off make!
Squats felt good.

OHP

Warmup
BB x 10
65 x 10

Working sets
95 at 5x5
No issues here. I think I've got another 15 to 20 before I stall....or maybe not...

DL

Warmup
BW x 10
DB 35 x 10
DB 60 x 5

Working sets
155 at 5x5

All in all a good workout. Strength is slowly going up and I haven't stalled yet.
Belly is getting a bit bigger (thicker) but the pants still fit...lol

I guess since I've never done deadlifts before this program that each time I lift its a PR. Lol.

Eric

Pork belly body......

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

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Re: Rebuilding one day at a time
« Reply #7 on: November 18, 2013, 09:15:02 PM »
Welcome to the journals.

Work gym is full of win.   8)
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #8 on: November 18, 2013, 10:44:27 PM »
Welcome to the journals.

Work gym is full of win.   8)

Thanks for the welcome, appreciate it
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #9 on: November 20, 2013, 01:59:25 PM »
Stitting at my desk eating lunch and feeling please with my workout today with a surprise I didn't see coming (details below workout)

So for today, Wednesday it's:
Workout A
Squats
BP
Rows

Warm up
BW x 10
BB x 10
85 x 5
115 x 5

Working sets
135 at 5x5
Ay, yi yi, these felt heavy. I got them all but the last reps on the last two sets were slow going up.

BP

Warm up
BB x 10
135 x 10
155 x 5
170 x 1

Working sets
190 5x5
Got all the sets and reps done with absolute control. But....then I tried something else:
*225 x 3 <---pr since 2000 (last time I was consistenly working out)

Rows

Warm up
100 2x5

Working sets
140 5x5
Right bicep tendon is still squaking a bit so I kept the weight the same.

*No planned reason for attempting the 225. One of the guys that works out came in, and since 190 felt good, I asked for a spot. I really didn't think I would be able to do 225 at all but wanted to gauge where I was at. I did the push off instead of having my spotter lift to gauge the weight. Something clicked in my mind that the weight wasn't that bad. Did the first rep nice and controlled. While I was pushing it back up my spotter was saying "you've got more than one rep". Second rep was good, third rep was a struggle from the halfway point but I got it on my own.
So....I'm a very happy camper right now!

While I still feel good about the BP, anything 'legs' still brings me down with the realization I have a long way to go.
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #10 on: November 25, 2013, 03:27:07 PM »
Hi ho, another Monday workout done. Friday's workout didn't happen and I didn't feel like driving back down to the workplace this weekend to get a workout in. Oh, well...
This week it's Workout A, then B, then back on Friday to Workout A

So for today's entertainment:
Workout A
Squats
BP
Rows

Warm up
BW x 10
BB x 10
95x 5
115 x 5

Right after warming up I did some deep squats and held them there for a few minutes just to stretch everything out. Not sure why I was so stiff from this weekend.

Working sets
140 at 5x5
Still felt heavy to me. Oh, the irony that many good folk on here use this weight to warm up....grrrr
I got all of them but had to extend the rest from 1 min between sets to two minutes between sets.

BP

Warm up
BB x 10
135 x 10
155 x 5
185 x 1

Working sets
195 5x5
Got all the sets and reps done with absolute control. I was straining a bit on the last two reps of the last two sets but I got them. I think I've got a few more weight additions on this before I stall.

Rows

Changed it up from Pendlay rows to a close grip underhand on the trap machine. Just wanted a different angle on working the back.
Warm up
60 x 10
80 x 10
110 x 5

Working sets
150 5x5
Definately feel it worked some different muscles in the lats and back.

All in all a good workout. With the increase in calories strength in continueing to go up but the pants are getting tighter.
Although SL 5x5 doesn't have any accessory exercises I think I may have to add some core work and some farmer walks to improve my squat and deadlifts. I think the core needs more strengthening to help stabilize my lifts and the farmer walks to help improve the grip strength.
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #11 on: November 27, 2013, 02:07:53 PM »
Good workout before Thanksgiving. Forgot to write on Monday that this is week 8. Weight is up to 197 lbs today.
So this summer I dropped to 184, now I'm back up to 197, +13 lbs over 10 weeks.


On to Wednesday's workout:
Workout B
Squats
OHP
Deadlifts

Warmup
BW x 10
BB x 10
95 x 5
125 x 5

Working sets
145 at 5x5
Squats felt off. Last two reps on the last two sets were a struggle. I think I'm close to a stall. Will see how Friday goes.

OHP (been doing these standing and behind the neck the last couple of weeks)

Warmup
BB x 10
65 x 10
90 x 5

Working sets
105 at 5x5
Really felt these in the shoulders this time. Plus my shoulders were starting to feel sore a little while after the workout, same type of soreness you typically feel when doing more of a bb routine.

DL

Warmup
BW x 10
DB 35 x 10
DB 60 x 5
135 x 5

Working sets
170 at 2x5
Program only calls for 1x5 for deads, went ahead and did 2 sets today.

Still debating on whether to continue with SL 5x5 after the 12 weeks. On one hand my strenght is going up but I'm thinking of switching it up to add more mass with a bb routine for 8 weeks or so and then switch back.
Eh, I've got 4 more weeks to go...plenty of time to make a decision.
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #12 on: November 29, 2013, 04:47:43 PM »
After gorging myself yesterday and getting about 12 hrs sleep I felt pretty good about hitting the gym today.

So for today's entertainment:
Workout A
Squats
BP
Rows


Squats

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

Stretched out for a few minutes before going into the working sets.

Working sets
150 at 5x5

Had to take up to 4 minutes between sets to get ready for the next set.

BP

Warm up
BB x 10
135 x 10
155 x 5
185 x 1

Working sets
200 5x5

Bench felt good. I recorded the last set of 5 and will attempt to embed it below.

Rows

Kept close grip underhand on the trap machine.
Warm up
60 x 10
80 x 10
110 x 5

Working sets
170 5x5

Just because I wanted a bit more on back I switched to rows and did 4 sets x 10 reps at 150.

All I can say it was a solid day in the gym but I sure am glad that I've got two days off before I lift again.


http://s632.photobucket.com/user/piperdown_2009/media/Mobile%20Uploads/movie_715607.mp4.html


Eric

Pork belly body......

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

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Re: Rebuilding one day at a time
« Reply #13 on: November 29, 2013, 08:20:58 PM »
Solid day indeed.That's some good benching and rowing,good job.
'I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #14 on: November 29, 2013, 08:41:42 PM »
Solid day indeed.That's some good benching and rowing,good job.

Thanks!

Just wish my squats and DLs were better than they are......
Ah well, will just take time and work.
Eric

Pork belly body......

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