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SFGiantsPBA
12-07-08, 1:32 am
Each week I'll post the routine and goals and then I'll tell you how I did on them days.

I'm a intermediate lifter and have only been back on barbell squat for 3 weeks even though my hack sled and plate loaded front squats got big I'm not stupid enough to jump fast on the barbell knowing I have to get my balance down with stabilization. I hate the leg press didn't use it much.

I've been in the gym for 3.5 years now but injured bad for the 1st year but did what I could.

I stalled on splits so I went with a 5x5 but not starting 4 weeks under max I started at the max and continued until all lifts stalled so at that point I tweaked it as it is now and has been for sometime until tweaks are needed again.

I started 5x5 6.5 months ago and started tweaking it after 5 months.

I'm just trying to get stronger and not out to set any records nor compete!

I use chalk and wrist wraps not straps on deadlifts.

I use chalk and wrist wraps on bench.

When the time comes I will use knee wraps squatting as I did on the sled and plate loaded front.

Current Lifts

Squat 260x4
Deadlift 340x1
Bench 260x2


Next Weeks Goals!

-------------
Monday
-------------

Squat Pauses

Weight|Reps

170x5 60% 1rm
-------------

Bench Pauses

Weight|Reps

160x5 60% 1rm
-------------

Deadlift Speed Work

Weight|Reps|Sets

205x3x6 60% 1rm

Deadlift

Weight|Reps

Weight|Reps|Sets

275x5x2 80% 1RM
------------------------------------------------------------------
Assistance:3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs
------------------------------------------------------------------
-----------------
Wednesday
-----------------
Standing Arnold's

Weight|Reps

80x5
90x5
110x5
130x5 With Push Press
150x3 With Push Press
-------------------------------------------
Hammer Rows

Weight|Reps

145x5
180x5
220x5
255x5
290x3
------------------------------------------------------------------
Assistance: 3x Chin- Ups, 3x8 Shrugs & 3x8 Facepulls
------------------------------------------------------------------
-------------
Friday
-------------
Squat

Weight|Reps

135x5
170x5
205x5
235x5
270x3
---------------------------------------
Bench

Weight|Reps

135x5
170x5
205x5
235x3
270x1
---------------------------------------
-----------------------------------------------------------------------
Assistance: 3x8 Good Mornings,3x8 Close Grip Bench, 3x8 Tri's & 3x Abs
-----------------------------------------------------------------------

SFGiantsPBA
12-08-08, 6:09 pm
Not the greatest of days as I felt real sluggish and seemed to have strained my left elbow Friday on the close grip bench.

-------------
Monday
-------------

Squat Pauses

Weight|Reps

170x5 60% 1rm | Completed
-------------

Bench Pauses

Weight|Reps

160x5 60% 1rm | Completed
-------------

Deadlift Speed Work

Weight|Reps|Sets

205x3x6 60% 1rm | Completed

Deadlift

Weight|Reps|Sets

275x5x2 80% 1RM | Skipped
------------------------------------------------------------------
Assistance:3x12 Seated Calves| Completed, 3x8 Preacher Curls| Skipped & 3x8-12 Abs | Completed
------------------------------------------------------------------

SFGiantsPBA
12-10-08, 6:35 pm
Ok really good day despite the elbow tenderness.

-----------------
Wednesday
-----------------
Standing Arnold's

Weight|Reps

80x5 | Completed
90x5 | Completed
110x5 | Completed
130x5 With Push Press | Skipped do to elbow
150x3 With Push Press | Skipped do to elbow

Seated Hammer Shoulder Press

Weight|Reps

140x5
180x5
200x3

-------------------------------------------
Hammer Rows

Weight|Reps

145x5 | Completed
180x5 | Completed
220x5 | Completed
255x5 | Completed
290x3 | Completed
------------------------------------------------------------------
Assistance: 3x Chin- Ups( Change to Pulldowns Palms In Wide Grip) | Completed , 3x8 Shrugs | Completed & 3x8 Facepulls | Completed
----------------------------------------

SFGiantsPBA
12-12-08, 7:01 pm
Today I had serious drama with my oldest daughter so lifting sucked and I had to tell myself to get out of the gym before I get hurt as I had no focus and just couldn't pull the mental part of things together.

I have also decided today to stay clear of max and stay around 80% until elbow is better.


-------------
Friday
-------------
Squat

Weight|Reps

135x5 | Completed
170x5 | Completed
205x5 | Completed
235x5 | Completed
270x1 | Completed
270x1 | Completed

I was supposed to go for 270x3 but that would have been stupid today as a matter of fact doing it for another set might have been dumb but the stupidest part was after bench I wanted to go for it one more time and that's when I knew I had to go home.
---------------------------------------
Bench

Weight|Reps

135x5 | Completed
170x5 | Completed
205x5 | Completed
205x5 | Completed
205x5 | Completed
235x3 | Skipped
270x1 | Skipped

Time to go home before I get stupid in the squat rack!
---------------------------------------
-----------------------------------------------------------------------
Assistance: 3x8 Good Mornings,3x8 Close Grip Bench, 3x8 Tri's & 3x Abs 270x1 | Skipped All
-----------------------------------------------------------------------

SFGiantsPBA
12-13-08, 8:18 pm
-------------
Monday
-------------

Squat Pauses (4 second pauses)

Weight|Reps

170x5 63% 1rm
-------------

Bench Pauses (4 second pauses)

Weight|Reps

160x5 60% 1rm
-------------

Deadlift From A Deficit

Weight|Reps|Sets

225x5x1 65% 1RM
255x5x3 75% 1RM
------------------------------------------------------------------
Assistance:3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs
------------------------------------------------------------------
-----------------
Wednesday
-----------------
Seated Hammer Shoulder Press

Weight|Reps|Sets

105x5x2 50% 1rm
160x5x5 75% 1rm
-------------------------------------------
Hammer Rows

Weight|Reps|Sets

155x5x2 50% 1rm
255x5x5 75% 1rm
------------------------------------------------------------------
Assistance: 3x Chin- Ups, 3x8 Shrugs & 3x8 Facepulls
------------------------------------------------------------------
-------------
Friday
-------------
Squat

Weight|Reps|Sets

145x5x2 50% 1rm
215x5x5 75% 1rm
---------------------------------------
Bench

Weight|Reps|Sets

145x5x2 50% 1rm
200x5x5 75% 1rm
---------------------------------------
-----------------------------------------------------------------------
Assistance: 3x8 Good Mornings, 3x8 Close Grip Bench, 3x8 Tri's & 3x Abs
-----------------------------------------------------------------------

SFGiantsPBA
12-14-08, 3:07 am
Correction!

-------------
Monday
-------------

Squat Pauses (4 second pauses)

Weight|Reps

170x5 60% 1rm
-------------

Bench Pauses (4 second pauses)

Weight|Reps

160x5 60% 1rm
-------------

Deadlift From A Deficit

Weight|Reps|Sets

225x5x1 65% 1RM
270x5x3 80% 1RM
------------------------------------------------------------------
Assistance:3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs
------------------------------------------------------------------
-----------------
Wednesday
-----------------
Seated Hammer Shoulder Press

Weight|Reps|Sets

105x5x2 50% 1rm
160x5x5 75% 1rm
-------------------------------------------
Hammer Rows

Weight|Reps|Sets

155x5x2 50% 1rm
255x5x5 75% 1rm
------------------------------------------------------------------
Assistance: 3x Chin- Ups, 3x8 Shrugs & 3x8 Facepulls
------------------------------------------------------------------
-------------
Friday
-------------
Squat

Weight|Reps|Sets

145x5x2 50% 1rm
215x5x5 75% 1rm
---------------------------------------
Bench

Weight|Reps|Sets

145x5x2 50% 1rm
200x5x5 75% 1rm
---------------------------------------
-----------------------------------------------------------------------
Assistance: 3x8 Good Mornings, 3x8 Close Grip Bench, 3x8 Tri's & 3x Abs
-----------------------------------------------------------------------

SFGiantsPBA
12-14-08, 6:45 am
Correction Again!

-------------
Monday
-------------

Squat Pauses (4 second pauses)

Weight|Reps

170x5
170x5
170x5
170x5
170x5
-------------

Bench Pauses (4 second pauses)

Weight|Reps

160x5
160x5
160x5
160x5
160x5
-------------

Deadlift Speedwork

Weight|Reps

205x3
205x3
205x3

Deadlift From A Deficit

Weight|Reps

255x5
255x5
------------------------------------------------------------------
Assistance:3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs
------------------------------------------------------------------
-----------------
Wednesday
-----------------
Seated Hammer Shoulder Press

Weight|Reps

105x5
130x5
155x5
155x5
155x5
-------------------------------------------
Hammer Rows

Weight|Reps

150x5
185x5
220x5
220x5
220x5
------------------------------------------------------------------
Assistance: 3x Chin- Ups, 3x8 Shrugs & 3x8 Facepulls
------------------------------------------------------------------
-------------
Friday
-------------
Squat

Weight|Reps

135x5
170x5
205x5
205x5
205x5
---------------------------------------
Bench

Weight|Reps

135x5
170x5
205x5
205x5
205x5
---------------------------------------
-----------------------------------------------------------------------
Assistance: 3x8 Good Mornings, 3x8 Close Grip Bench, 3x8 Tri's & 3x Abs
-----------------------------------------------------------------------

SFGiantsPBA
12-14-08, 6:48 am
Damn It!

On the 1st week on Monday the Pause work was done in 5 sets as a 5x5 and both Squat and Bench were completed.

Where is the damn edit button?

SFGiantsPBA
12-15-08, 7:00 pm
-------------
Monday
-------------

Squat Pauses (4 second pauses)

Weight|Reps

170x5 | Completed
170x5 | Completed
170x5 | Completed
170x5 | Completed
170x5 | Completed

Test set of Low Box Squat for next weeks switch up.

170x2 | Completed
-------------

Bench Pauses (4 second pauses)

Weight|Reps

160x5 | Completed
160x5 | Completed
160x5 | Completed
160x5 | Completed
160x5 | Completed
-------------

Deadlift Speedwork

Weight|Reps

205x3 | Completed
205x3 | Completed
205x3 | Completed
205x3 | Completed
205x3 | Completed
205x3 | Completed

Deadlift From A Deficit

Weight|Reps

255x5 | Completed
255x5 | Completed
------------------------------------------------------------------
Assistance:3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs | All Completed
------------------------------------------------------------------

SFGiantsPBA
12-17-08, 5:39 pm
-----------------
Wednesday
-----------------
Seated Hammer Shoulder Press

Weight|Reps

105x5 | Completed
130x5 | Completed
155x5 | Completed
155x5 | Completed
155x5 | Completed
-------------------------------------------
Hammer Rows

Weight|Reps

150x5 | Completed
185x5 | Completed
220x5 | Completed
220x5 | Completed
220x5 | Completed
------------------------------------------------------------------
Assistance: 3x Chin- Ups( Change to Pulldowns Palms In Wide Grip) | Completed , 3x8 Shrugs | Completed & 3x8 Facepulls | Completed
----------------------------------------

SFGiantsPBA
12-19-08, 5:01 pm
It's deload so I took today off (Friday) so I could give the hips and low back an extra rest!

SFGiantsPBA
12-19-08, 7:10 pm
==================
Next Week's Goals
==================

-------------
Monday
-------------

Squat Low Box

Weight|Reps|Sets

155x2x8

-------------

Bench Speedwork

Weight|Reps|Sets

160x3x8

-------------

Deadlift Speedwork

Weight|Reps|Sets

205x3x6

Deadlift From A Deficit

Weight|Reps|Sets

255x3x2
------------------------------------------------------------------
Assistance:3x12 Standind Calves, 3x8 Arm Curls & 3x8-12 Abs
------------------------------------------------------------------
-----------------
Wednesday
-----------------
Military Press

Weight|Reps

85x5
105x5
135x5

Push Press

150x3
170x3
-------------------------------------------
V-Bar Rows

Weight|Reps

100x5
125x5
150x5
175x3
200x3
------------------------------------------------------------------
Assistance: 3x Pull- Ups, 3x8 Upright Rows & 3x8 Rear Delts
------------------------------------------------------------------
-------------
Friday
-------------
Squat

Weight|Reps

140x5
170x5
205x5
240x3
275x1
---------------------------------------
Bench Board Presses

1st time doing these but I have no boards so I'll set the squat cage up like board presses,not pin presses.

Weight|Reps

These are my flat bench #'s so I should end up pushing more out.

135x5
170x5
205x5
235x3
270x1
---------------------------------------
-----------------------------------------------------------------------
Assistance: 3x8 Leg Curls, 3x8 Dips, 3x8 Tri's & 3x Abs
-----------------------------------------------------------------------

SFGiantsPBA
12-22-08, 7:07 pm
-------------
Monday
-------------

Squat Low Box

Weight|Reps|Sets

155x2x8 | Completed

-------------

Bench Speedwork

Weight|Reps|Sets

160x3x8 | Completed

-------------

Deadlift Speedwork

Weight|Reps|Sets

205x3x6 | Completed

Deadlift From A Deficit

Weight|Reps|Sets

255x2x2 | Completed Was supposed to be 3x2 but 2x2 is better after speedwork.
------------------------------------------------------------------
Assistance:3x12 Standing Calves, 3x8 Arm Curls & 3x8-12 Abs | All Completed
------------------------------------------------------------------

SFGiantsPBA
12-24-08, 7:37 pm
-----------------
Wednesday
-----------------
Military Press

Weight|Reps

85x5 | Completed
105x5 | Completed
135x5 | Completed x3 and then last 2 reps with Push Press

Push Press

150x3 | Completed
170x3 | Failed 1st attempt got 2 on 2nd attempt
-------------------------------------------
V-Bar Rows

Weight|Reps

100x5 | Completed
125x5 | Completed
150x5 | Completed
175x3 | Completed
200x3 | Completed
------------------------------------------------------------------
Assistance: 3x Pull- Ups, 3x8 Upright Rows (Replaced with DB Shrugs) & 3x8 Rear Delts | All Completed
------------------------------------------------------------------

SFGiantsPBA
12-26-08, 1:05 am
I will not post my weeks plan ahead of time anymore but just post what I actually did that day in the gym.

3 weeks of ass busting then deload on the following week after that we will have things switched up and repeat.

My deload week's will vary on how I take them and that includes taking a complete week off if and when needed!

SFGiantsPBA
12-26-08, 7:27 pm
Squat

140x5
170x5
205x5
240x3
275x1 PR
285x1 PR

Bench Board Presses

1st time doing these but I have no boards so I set the squat cage up like board presses,not pin presses.

135x5
170x5
205x5
235x3
270x1

Assistance:

Dips For Tri's + 25x3

Standing Leg Curls x3 (I found myself real week here so I will ad more ham work on Mondays for now, Pull Throughs)

Standing Cable Abs x3

SFGiantsPBA
12-27-08, 11:31 pm
I have been forgetting to put this in the log on Friday's and Monday's!

Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced as a warm-up.

SFGiantsPBA
12-29-08, 7:46 pm
Ab & Adductors to get blood flowing and get Gluteuos Mediuos balanced

Squat Low Box (Speedwork)

155x2x8

Bench (Speedwork)

160x3x8

Deadlift (Speedwork)

205x1x6

Deadlift From A Deficit

290x2x2 DOH

Assistance:

Pull Through's x3

Calves x3

Standing Cable Abs x3

Arm Curls x3 <--Yeah Yeah I know SHUSH!

SFGiantsPBA
12-31-08, 6:46 pm
Standing Low-Pulley Deltoid Raise x3

Military Press

90x5
110x5
135x5
155 Failed

Push Press

155x3
175 Failed
175 Failed

V-Bar Rows

105x5
130x5
155x5
180x3
205x2

Assistance:

Pull- Ups x3

DB Shrugs x3

Rear Delts x3