Tony's Workout Journal

[dealmaster00]

Friday, 7/10/2009

Squat
45x5
135x5
155x5
195x5
235x5
275x5
315x3
235x8

Bench
45x5
95x5
125x5
145x5
170x5
198x2
140x8

Power Clean
45x5
95x5
115x5
135x5
160x3
135x8

Biceps Curls
40lb dumbbells: 4
35lb dumbbells: 8

Notes
Only had an hour 20 in the gym so didnt have enough time to finish some of the accessory exercises. Another weak bench press, going to deload on Monday.

Total Time: 1h 20m.

 

[dealmaster00]

Monday, 7/13/2009:

Squat
45x5
135x5
155x5
195x5
235x5
275x5
315x3

Bench
45x5
95x5
115x5
140x5
160x5
180x5

Power Clean
45x5
95x5
115x5
135x5
160x3

Weighted Situps
BW+45: 20,20,20,20

Notes
Whoops - accidentally edited out my notes. This was an easy workout for the most part, except I missed squats.

Total Time: 1h 30m.

 

[dealmaster00]

Wednesday, 7/15/2009

Squat
45x5
135x5
195x5
235x5
235x5

Press
45x5
80x5
95x5
110x5
125x5

Deadlift
135x5
205x5
245x5
290x5
330x5 (PR)

Situps
35,28,25

Notes
Easy workout today, deload on press. With the addition of chalk deadlift is a piece of cake (thanks for the suggestion Chase). Workouts take a little longer when I go with my sister; I try to help her on squat form and spot her on bench.

Total time: 1h 30m

 

[dealmaster00]

Friday, 7/17/2009

Squat
45x5
135x5
155x5
195x5
235x5
275x5
315x3
235x8

Bench
45x5
95x5
120x5
140x5
160x5
185x3
140x8

Power Clean
45x5
95x5
115x5
135x5
160x3
135x8

Dips
BW+75lbs: 7,3,6

Biceps Curls
40lb dumbbells: 6
35lb dumbbells: 8,8

Triceps Extensions
75lb dumbbell: 4,4,4

Notes
Pretty good workout overall. Might have used the wrong weight on triceps extensions, they were a lot harder than I remember them being.

Total Time: 1h 50m.

 

[conorvansmack]

Originally posted by: dealmaster00
Friday, 7/17/2009

Squat
45x5
135x5
155x5
195x5
235x5
275x5
315x3
235x8

That's a lot of warm up reps. Are you getting the reps on your work weight without any problems? If it's working for you, never mind. If not, you could try reducing the number of reps for each weight as you get closer to the work weight.

Keep in mind that I'm coming from a SS perspective, where the work set is 3 x 5 at one weight. At 315, the warm up would look like 5 x 135, 5 x 185, 3 x 235, 2 x 285, and then 3 x 5 @ 315. Just my 2 cents.

 

[SociallyChallenged]

Originally posted by: conorvansmack

Originally posted by: dealmaster00
Friday, 7/17/2009

Squat
45x5
135x5
155x5
195x5
235x5
275x5
315x3
235x8

That's a lot of warm up reps. Are you getting the reps on your work weight without any problems? If it's working for you, never mind. If not, you could try reducing the number of reps for each weight as you get closer to the work weight.

Keep in mind that I'm coming from a SS perspective, where the work set is 3 x 5 at one weight. At 315, the warm up would look like 5 x 135, 5 x 185, 3 x 235, 2 x 285, and then 3 x 5 @ 315. Just my 2 cents.

That's really not that much warming up. If he's including them as part of his workout and not just his warmup, then it's even fewer sets devoted solely to warming up. I do something like:

10x45
6x135
4x185
4x225
3x265
2x285
1x305
5x305
5x305
5x305

It depends on the person's style and body type. I come from a track background where I feel I need to be completely warmed up. I also have to loosen up my glutes quite a bit. It's all relative, I feel.

 

[dealmaster00]

155 and beyond are technically work sets, so they should be 5 reps. Although I think of them as warm up sets. So sets of 45 and 135 are my warm up sets. I know 135 is close to 155 and not technically the best choice of a warm up set but that's always where I've typically started after doing the bar. I tend to do more than 5 reps with the bar - as many until I feel comfortable with form - but I've been copy-pastaing my other Monday workouts and just edit the final set of 5. I also do dynamic stretches and 4 sets of the squat stretch at the beginning of every workout to warm up.

 

[dealmaster00]

Monday, 7/20/2009:

Squat
45x5
135x5
155x5
195x5
235x5
275x5
315x3

Bench
45x5
95x5
115x5
140x5
160x5
185x5

Power Clean
45x5
95x5
115x5
135x5
160x3

Weighted Situps
BW+45: 20,20,20,17

Notes
Sadly haven't made much progress since last Monday. Clean form is improving still. I did a couple extra sets of 135 at the end and think I have figured out a more functional, smooth hip drive. Will probably deload on squat for next week.

Total Time: 1h 30m.

 

[dealmaster00]

Wednesday, 7/22/2009

Squat
45x5
135x5
195x5
235x5
235x5

Press
45x5
80x5
95x5
110x5
130x4

Deadlift
135x5
205x5
245x5
290x5
338x2

Situps
35,28,25

Notes
Inefficient form on press for the first couple reps prevented me from getting 5 reps here. Legs were pretty sore from playing soccer yesterday which prevented me from hitting deadlift.

Total time: 1h 30m

 

[dealmaster00]

Friday, 7/24/2009

Squat
45x5
135x5
175x5
215x5
255x5
285x3
215x8

Bench
45x5
95x5
120x5
145x5
165x5
190x3
140x8

Power Clean
45x5
95x5
115x5
135x5
145x3
135x8

Dips
BW+75lbs: 5,2,3

Biceps Curls
40lb dumbbells: 7
35lb dumbbells: 8,8

Triceps Extensions
75lb dumbbell: 8,5,4

Notes
Couldn't get a lot of dips for some reason today. Curls/Extensions were better than last week though. Everything else went smoothly.

Total Time: 1h 50m.

 

[dealmaster00]

Monday, 7/27/2009:

Squat
45x5
135x5
175x5
215x5
255x5
293x5

Bench
45x5
95x5
115x5
140x5
160x5
190x5

Power Clean
45x5
95x5
115x5
135x5
150x5
135x5

Weighted Situps
BW+45: 20,20,20,20

Notes
Whoops, getting a little ahead of myself on squats and power clean. Did more weight than I intended to. Oh well, I'll just go up a little next week I guess. Learned a new trick for getting the correct grip on bench - I can tell when my grip is too narrow or too wide, so I use my warm up sets to do a "binary search" of sorts until grip is just about perfect for the final work set. Dan was in the gym today (guy who helped me on cleans a few weeks ago) and looked at my clean form...said my hip drive has improved, the main thing I need to work on now is a more fluid motion.

Total Time: 1h 30m.

 

[dealmaster00]

Wednesday, 7/29/2009

Squat
45x5
135x5
185x5
225x5
225x5

Press
45x5
80x5
95x5
110x5
130x5

Deadlift
135x5
210x5
255x5
295x5
338x5 (PR)

Situps
36, 30, 27

Notes
Pretty reasonable workout today. Kept stricter form on press, deadlift was not too easy but also not too difficult. Way easier to do deadlift when I don't do any sports the day before. Might have to take a week off since I'm going on vacation...if I'm lucky I'll get one workout in.

Total time: 1h 20m