crt1530's Training Journal

[crt1530]

2010.03.25

Bench Press
135x7
185x5
225x3
245x1
275x1
305x1
325x0
325x1
305x1x4
225x9

Chin-up
BWx5
BW+55x3
BW+105x2x3
BWx16

Dumbbell Bench Press
100x10,6x2

Notes
The first 325 attempt didn't feel particularly heavy, but I pushed it way too close to my head in an attempt to focus on flaring my elbows, so I told the spotter to take it.

 

[crt1530]

2010.03.27

Deadlift
335x3
425x3
515x1
565x1
625x1x6

Press
95x5
115x3
135x1
165x1
185x1
205x1x6
155x8

Decline Sit-up
BW+45x13,10,7

Back Extension
BW+45x14,13x2

Notes
This lifting session was brought to you today by bacon, whole wheat toast, Dubliner cheese omelette, and whole milk.

 

[crt1530]

2010.03.29

Bench Press
135x7
185x5
225x3
245x1
275x1
305x1x7
225x11

Chin-up
BWx5
BW+55x3
BW+105x2,3,2
BWx17

Dumbbell Bench Press
105x7,6,4,3

Notes
Focused on pausing longer and experimented with flaring my elbows during the press.

 

[crt1530]

2010.03.30

Squat
135x9
225x7
315x5
365x3
405x1
455x1
515x1x7

Decline Sit-up
BW+45x14,10,8

Back Extension
BW+45x14x3

Notes
I need to make sure to get more sleep the night before I squat. I was dragging today.

 

[crt1530]

2010.04.01

Bench Press
135x7
185x5
225x3
245x1
275x1
305x1x8
225x10

Notes
Short on time. I experimented with flaring my elbows again. Much smoother. I think I'm on to something.

 

[ViviTheMage]

what kind of reps is that?

305x1x4
225x9

305lbs 1 rep, 4 times?

225lbs 9 times?

when people reference 5x5, what is that? 5 reps, 5 times? I do 2x15 for all my lifts.

 

[crt1530]

Weight x Reps x Sets

I don't type x1 when there is only one set at that weight.

 

[ViviTheMage]

OH, I gotcha.

305x1x8

305lbs, 1 rep, 8 sets.

side note, becuase I don't want to make my own thread ... I was thinking of doing a 5x5 program...are those pretty good at building muscle? This book seems to think so :

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

 

[SociallyChallenged]

OH, I gotcha.

305x1x8

305lbs, 1 rep, 8 sets.

side note, becuase I don't want to make my own thread ... I was thinking of doing a 5x5 program...are those pretty good at building muscle? This book seems to think so :

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Lol, read the fat loss sticky - it has a ton of info on programs. It's a fine program to start with. Crt does a more intricate because of his experience and advanced level.

 

[ViviTheMage]

I did, but that seemed more how to eat healthy, which I am OK at...just wanted to get some pointers on programs.

 

[crt1530]

Read this:
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

You need to eat to gain weight/muscle.

 

[crt1530]

2010.04.03

Deadlift
335x3
425x3
515x1
565x1
625x1x7

Press
95x5
115x3
135x3
165x1
185x1
205x1x7
155x9

Decline Sit-up
BW+45x14,9,7

Back Extension
BW+45x14x3

Single Leg Calf Raise
BWx20x3

Notes
Thanks to a dinner of ribs with a side of spaghetti and meat balls and cookies for dessert, I weighed in at an all-time high of 221 last night. This morning, I decided to let my belt out a notch for deadlifting. It felt much more comfortable than it has the last few weeks. I definitely prefer a loose belt when it comes to deadlifting. It is much easier to get a full belly of air and avoid getting folded in half.

 

[crt1530]

2010.04.05

Bench Press
135x7
185x5
225x3
245x1
275x1
305x1x9
225x10

Chin-up
BWx5
BW+55x3
BW+105x1x9

Dumbbell Bench Press
105x7,6,4

Notes
Feeling pretty solid. I need to try to get in to the gym earlier.

 

[crt1530]

2010.04.06

Squat
135x9
225x7
315x3
365x3
405x1
455x1
515x1x8

Decline Sit-up
BW+45x15,9,7

Back Extension
BW+45x15x2,10

Single Leg Calf Raise
BWx20x3

Notes
Busy today. I actually had to wait for a power rack. Such indignity!

 

[crt1530]

2010.04.08

Bench Press
135x7
185x5
225x3
245x1
275x1
305x1x10
225x12

Chin-up
BWx5
BW+55x3
BW+105x1x10
BWx16

Dumbbell Bench Press
105x8,6,5

Notes
Everything felt pretty good. Moving up to 310 on bench.

 

[skace]

crt I just noticed you are doing both bench press and dumbbell bench press. Have you ever written your thoughts on the 2 and how they compare? Also, when you say 105lb dumbbell bench press, does that mean 2 dumbbells @ 105lbs each, 1 105 lb dumbbell, or 2 dumbbells that each weigh 52.5 lbs?

Right now I'm using 50lb dumbbells for bench press, but I've never done a barbell bench press, so that's why I ask.

 

[Deeko]

I'm gonna assume CRT is not doing 52.5lb dumbbells, that would be like a toy to him.

 

[skace]

That's what I thought, but I wanted to be sure. Thanks.

So it's 210 on the dumbbell BP and 305 on the regular?

 

[crt1530]

2010.04.10

Deadlift
335x3
425x3
515x1
565x1
625x1x8

Press
115x5
135x3
165x1
185x1
205x1x8
155x9

Decline Sit-up
BW+45x14

Notes
Didn't have enough motivation in me for another fifteen minutes of accessory work.

 

[crt1530]

2010.04.12

Bench Press
135x7
185x5
225x3
245x1
275x1
295x1
315x1x4
225x12

Chin-up
BWx5
BW+45x1
BW+70x1
BW+90x1
BW+115x1x4
BWx18

Dumbbell Bench Press
105x8,7,5

Dumbbell Hammer Curl
50x10,8,7

Notes
Having three plates on the bar looks so much better than two plates, a 35, a 5, and a 2.5. I threw in some curls for fun.

 

[crt1530]

2010.04.13

Squat
135x7
225x5
315x3
365x1
405x1
455x1
515x1x10

Decline Sit-up
BW+45x14,11,7

Back Extension
BW+45x15x3

Single Leg Calf Raise
BWx21x3

Notes
Deload next week.

 

[crt1530]

2010.04.15

Bench Press
135x7
185x5
225x3
245x1
275x1
295x1
315x1x5
225x12

Chin-up
BWx5
BW+25x3
BW+45x1
BW+70x1
BW+90x1
BW+115x1x5
BWx17

Dumbbell Bench Press
105x8,7,6

Dumbbell Hammer Curl
50x10x2,8

 

[crt1530]

2010.04.17

Deadlift
335x3
425x3
515x1
565x1
625x1x10

Press
115x5
135x3
165x1
185x1
205x1x10
155x9

Decline Sit-up
BW+45x15,7,7

Back Extension
BW+45x15x3

Notes
Movin' on up.

 

[crt1530]

2010.04.19

Hike to Pittock Mansion
80 minutes

Notes
http://en.wikipedia.org/wiki/Pittock_Mansion

2010.04.19

Bench Press
135x7
185x5
225x3
245x1
275x1
295x1
315x1x6
225x13

Chin-up
BWx5
BW+25x3
BW+45x1
BW+70x1
BW+90x1
BW+115x1x6
BWx16

Dip
BWx32

Notes
There are two options for dip stations at my gym: bad and worse. I think the dumbbell benching may be making my shoulders not-so-happy. I'm going to take this week off from the dumbbell bench and see how it goes.

 

[crt1530]

2010.04.20

Squat
135x5
225x5
315x3
365x1
405x1
455x1
495x1
535x1
565x1 PR

Notes
This squat PR was way overdue.

Video
http://www.youtube.com/watch?v=e_e-jGQzuns