Rasczak's workout journal

[rasczak]

today's workout i upped the weight a bit

breakfast 700am
1 boiled egg, 2 french toast (wheat)

brunch 1020am
1 charbroiled chicken sandwich (wheat bread no condiments)

lunch 1145am
salad(.53lbs) garbanzo beans, red beans, carrots, sunflower seeds, chopped hardboiled egg) viniagrette

Squat
1x5 barbell
3x5 205

deadlift
1x5 barbell
3x5 115

bench press
1x5 barbell
3x5 135

abs
3x20 leg raises
3x20 ab crunches (got a good burn today)

it was a good workout. i was tired but i felt good. i'm still feeling as though my bench is not working my chest, but more so my triceps and outer chest/shoulder area.

can i bench on one of the off days? say saturday?

 

[gramboh]

For bench trying focusing on pulling your shoulders/upper back tight under you to make a platform, then push hard with your chest to move the weight, I found that made a big difference from just doing the bench press the way it felt natural to me. Helped me move up in weight as well.

 

[KoolDrew]

i'm still feeling as though my bench is not working my chest, but more so my triceps and outer chest/shoulder area.

This is a common problem. Learn to bench with your pecs rather than adding more to the routine.

http://www.bodyrecomposition.c...enching-with-the-pecs/

 

[rasczak]

update is late!

5 minute warmup on elliptical

Squat
1x5 barbell
3x5 225lbs

OH Press
1x5 barbell
3x5 95lbs

Deadlift
1x5 barbell
3x5 135lbs

did some extra shoulder and trap work as well.

Originally posted by: gramboh
For bench trying focusing on pulling your shoulders/upper back tight under you to make a platform, then push hard with your chest to move the weight, I found that made a big difference from just doing the bench press the way it felt natural to me. Helped me move up in weight as well.

I am doing this but most of the effect seems to be in my arms and shoulders still.

Originally posted by: KoolDrew

i'm still feeling as though my bench is not working my chest, but more so my triceps and outer chest/shoulder area.

This is a common problem. Learn to bench with your pecs rather than adding more to the routine.

http://www.bodyrecomposition.c...enching-with-the-pecs/

Thanks for the link! I'll try it out tomorrow. Workout A is coming up! Yes!

 

[rasczak]

Workout A

Squats
1x5 barbell
3x5 225lb

Bench
1x5 barbell
3x5 135lbs

Bent Rows
1x5 barbell
3x5 135lbs


I took a link at the link you provided me KoolDrew, It made a big difference! I could feel my chest activating.

I did not feel that I got near failure though. Is that ok? Or should I up my weight a bit?

Thanks!

 

[rasczak]

skipped last friday, saturday and sunday as i was sick. difference.

workout a

squats
1x5 135lbs warmup
3x5 245lbs

bench NEW PR!!!
1x5 65lbs warmup
2x5 155lbs <---never lifted that much before!!1!1!!1
1x4 155lbs <---failed on the last set, probably coulda done it with a spot, but noone was available to spot me, so i bailed on it.

Deadlift NEW PR!!!
2x5 185lbs <---new record for me!!!! didn't do last set as i was too tired to even think about it.

over the weekend due to being sick, on sunday i overate and gained 3 (THAT;s THREE) pounds. I was pretty motivated today as you can see.

 

[SociallyChallenged]

Originally posted by: rasczak
skipped last friday, saturday and sunday as i was sick. difference.

workout a

squats
1x5 135lbs warmup
3x5 245lbs

bench NEW PR!!!
1x5 65lbs warmup
2x5 155lbs <---never lifted that much before!!1!1!!1
1x4 155lbs <---failed on the last set, probably coulda done it with a spot, but noone was available to spot me, so i bailed on it.

Deadlift NEW PR!!!
2x5 185lbs <---new record for me!!!! didn't do last set as i was too tired to even think about it.

over the weekend due to being sick, on sunday i overate and gained 3 (THAT;s THREE) pounds. I was pretty motivated today as you can see.

Good one, man. You know what the gain was more than anything? Depending on what you ate, it could've been water weight, it coulda been sodium-induced water weight, or it could've been your body processing your food more slowly, therefore you having more digested food inside of you. You'll be alright though. Congrats on the PRs.

 

[rasczak]

Originally posted by: SociallyChallenged

Originally posted by: rasczak
skipped last friday, saturday and sunday as i was sick. difference.

workout a

squats
1x5 135lbs warmup
3x5 245lbs

bench NEW PR!!!
1x5 65lbs warmup
2x5 155lbs <---never lifted that much before!!1!1!!1
1x4 155lbs <---failed on the last set, probably coulda done it with a spot, but noone was available to spot me, so i bailed on it.

Deadlift NEW PR!!!
2x5 185lbs <---new record for me!!!! didn't do last set as i was too tired to even think about it.

over the weekend due to being sick, on sunday i overate and gained 3 (THAT;s THREE) pounds. I was pretty motivated today as you can see.

Good one, man. You know what the gain was more than anything? Depending on what you ate, it could've been water weight, it coulda been sodium-induced water weight, or it could've been your body processing your food more slowly, therefore you having more digested food inside of you. You'll be alright though. Congrats on the PRs.

:thumbsup: Got back down to 214 this morning.

Today's workout

squats
1x5 135lbs warmup
3x5 245lbs

OH Press
1x5 65lbs
3x5 85lbs (felt a pinch in my shoulder during warmups so i went lighter today)

Bent Rows
1x5 65lbs warmpup
2x5 95lbs
1x5 135lbs (dropped down to 95 as I was doing incorrect form per another lifter) did proper form at 95lbs, could feel the back activating.

doing hanging jerks do I need to drop the weight or can i gently place it on the mat? I'd like to do hanging jerks but it appears that I am not allowed to drop the weight.

Thanks!

 

[rasczak]

squat
1x5 135
3x5 245

bench
1x5 65
3x5 155

deads
1x5 135
3x5 205

dips
2x8

 

[rasczak]

for sunday 5/4

2 hours basketball (worked up a good sweat, didn't feel too winded)

3 hours of hardcore yard work (shoveling couple mounds [gigantic] of dirt, reseeded my lawn.)

5/5 weight today 214lb

 

[rasczak]

Originally posted by: rasczak
for sunday 5/4

2 hours basketball (worked up a good sweat, didn't feel too winded)

3 hours of hardcore yard work (shoveling couple mounds [gigantic] of dirt, reseeded my lawn.)

5/5 weight today 214lb

monday 5/5

squat
3x5 245lb

oh press
3x5 85lbs

bent rows
3x5 115lbs

going to start supplementing the workouts with target area work, ie tri's and bi's, lat pulls, leg extensions and adductions. probably gonna add an extra two sets for each of these on their day.

 

[rasczak]

for tuesday

20 minute run. burned 250 cals.

then ate that all back during dinner LOL.

 

[rasczak]

wed. 5/7

squat
1x5 bar
3x5 @255lb

bench
1x5 bar
3x5 165lbs

deadlift
1x5 135lbs
3x5 205lbs

ab work, started ab exercise (vacuum stomach?) interesting stuff. didn't feel a burn but i def. felt tighter.

 

[rasczak]

5/8 back too sore from wed workout to day anything.

fri. 5/9

warmed up 5 minute on elliptical

squats
1x5 135lbs
3x5 255lbs

OH press
1x5 65lbs
2x5 95lbs
3rd set failed after 4th rep.

Bent Rows.
1x5 65lbs
3x5 155lbs.

i'm thinking i want to adjust the routine a bit. i'll post my possible new routine later tonite.

 

[scootermaster]

Okay, a couple of questions here:

Why are you "warming up" with a set of overhead press at 30 pounds less than your work set, but hopping straight from the bar (45 pounds) to your squat work sets at 225?

Secondly, what's wrong with your routine? Looks like basic Starting Strength to me. Something wrong with that?

 

[rasczak]

Originally posted by: scootermaster
Okay, a couple of questions here:

Why are you "warming up" with a set of overhead press at 30 pounds less than your work set, but hopping straight from the bar (45 pounds) to your squat work sets at 225?

Secondly, what's wrong with your routine? Looks like basic Starting Strength to me. Something wrong with that?

my squat warmups are now at 135. as for my OH press, it's new to me so i'm not sure where i should go with it. currently 95 lbs seems to about the max i could go and still be able to finish each entire set. i've also been experiencing shoulder pain from this as well, which i believe has to do with my technique.


update: 5/12

Squat

1x5 135
3x5 265lbs (i felt good with this workout, felt strong al the way through the motion)

Bench
1x5 45
3x5 165 (this workout was hard. I can really feel myself pushing hard to get this weight up. but i manage to complete my sets without a spotter.)

Deads
1x5 135
3x5 225 (holy crap this was heavy. I felt strong though, but may have pushed it a bit at the last set as my right hip was starting to ache. (my bad hip))

Overall, was a great workout. I'm really starting to see the changes in my body physically and I can really feel the uplift in energy from the workouts.

pretty exciting.

update 5/13

ran for 30 minutes, burned about 330cal.

did some basketball specific work. 2 x 20 db lunges, 3 x 6 16 lb explosive hops. (from stnading, jump straight up with db's. ) stretching.

 

[paulxcook]

Nice progress in here. Your deads seem to be lagging behind though, what do you think the problem is? Also if you're doing the Starting Strength routine you deadlift volume is too high. I would fall over if I went right into squats with so little warmup, but if you find that consistently works for you then keep at it!

 

[rasczak]

Originally posted by: paulxcook
Nice progress in here. Your deads seem to be lagging behind though, what do you think the problem is? Also if you're doing the Starting Strength routine you deadlift volume is too high. I would fall over if I went right into squats with so little warmup, but if you find that consistently works for you then keep at it!

I think the reason why I have been able to do deads after squats like this is because my deadlift weight is so low. I'm slowly making my way up to higher lbs though. I think i can go beyond 300lbs but i wanna take it a day at a time. each day i'll add more pounds to my deads. either that or i'll have a 1rm day and see where my deads are.

 

[gramboh]

As Paul said, if you are doing Rippetoe Starting Strength you only have to do 1x5 working set of deads, of course you are free to modify for what works for you, but I think you might find more benefit from 1x5 with heavier weight. For me on the deadlift day, after 1 heavy set I am done because of the squats. Nice squat weight btw.

 

[rasczak]

Originally posted by: gramboh
As Paul said, if you are doing Rippetoe Starting Strength you only have to do 1x5 working set of deads, of course you are free to modify for what works for you, but I think you might find more benefit from 1x5 with heavier weight. For me on the deadlift day, after 1 heavy set I am done because of the squats. Nice squat weight btw.

i'll look into goign heavier on my squats and lowering my deadlift volume while upping my weights next week.

thanks for the compliments.

 

[rasczak]

squats

1x5 135lbs
3x5 265lbs

today was a little hard, i was tired from yesterdays workout on the elliptical machine. (burned 330 cals though )

OH Press

1x5 45lbs
3x5 95lbs

I can feel my presses getting stronger as i go, especially since i tweaked my form a bit and widened my stance plus shortened my grip. gonna try to go heavier next week to see where I stand.

Bent rows

1x5 45
3x5 115lbs




along with the core exercises, i did some supplemental wor as well,

leg extensions

2x8 100lbs

db lunges

3x8 35lb dbs

db oh presses

2x8 20lbsdb

not sure the name of this routine but its the one where you raise a dumbell forward to work front delts.

3x8 25 lbs

seated rows

3x8 100lbs

not sure what the name of this routine is but i was lying on a bench and i pulled a db from over the edge of the bench over my chest.

3x10 35lbs

assisted pullups (100lbs)

could only do 2 sets of 10 (failed on the last set 5th rep)


i know the db weights seem a little low, but i'm just starting to do these. as i get going i'll feel more comfortable with more weight.

 

[rasczak]

today i hit a new high in my bench.

195lbs without spotter, 205lbs with a spotter probably could have done it without a spotter if i had a bit more enrgy, but, oh well

1x5 135 warmup
1x5 175 to test strength
1x2 185 felt strong, felt like i could have done two more reps.
1x1 195 no spot
1x1 205 with spot.

I have NEVER been able to lift that much before. I am amazed at how strong I've become in the past month and a half.

deads
i did 1x5 275lb (4 45 plates and 2 25lb plates + BB) i'm pretty proud of myself here, but i think i could have executed better form, especially on the last two reps. i did those with just pure power.

squats
1x5 135lbs
3x5 265lbs

did my usual squat routine since i wanted to leave some for my deads, but i did feel a struggle getting the weight up my first heavy set. guess i wasn't psyched up enough as well as tired from a 4 day break to rest my body.

 

[conorvansmack]

Nice numbers dude!

Those are eventual goals for me. I just need to get my form down before I start increasing.

 

[rasczak]

Originally posted by: conorvansmack
Nice numbers dude!

Those are eventual goals for me. I just need to get my form down before I start increasing.

yea, i think i'm gonna drop down a bit on the deads. i could really feel a struggle with keeping proper form. I was able to get proper form at 225 so maybe i'll do my sets at 245lbs to 265lbs.

thanks and good luck!

 

[paulxcook]

Nice bench, all your numbers are really coming along.