YetiFeet's Quest for Greatness

Back from a deload

Workout from 12/1/10
Deadlift: 5x340lbs - easy
SOHP: 3x5x145lbs
Weighted pullups: 7xBW(approx 205lbs)+25lbs, 5xBW+25lbs
Weighted chinups: 6xBW+25lbs
Pullups: 7xBW
Calve raises: done one at a time; 3x12xBW+35lbs for each calve

My deadlift is finally taking off - this cycle I hope to hit 5x370lbs at least. I hit 5x340lbs after the deload easily, will do 5x355lbs next week and 5x365 after that. Depending on how 5x365lbs goes I'll jump to 5x370lbs or 375lbs before my next deload. If I hit 5x370lbs that will put my projected 1RM at 425lbs which is more than 2x my BW (and 4 plates :icon_chee) - a big milestone for me =)
 
Today was the first time I've lifted in going on two weeks

Wasn't feeling it at the end of finals and then I decided to just train BJJ every day until the academy closed for the holidays

Workout 12/20/10
Deadlift: 5x330lbs - felt decent
SOHP: 3x5x145lbs
Weighted pullups: 6xBW(@200)+25lbs, 5xBW+25lbs
Weighted chins: 6xBW+25lbs
Chins: 8xBW

Did some calve raises and shoulder prehab as well

I'm glad my SOHP didn't get weaker because I've been stuck around 3x5x150lbs for a while and I'm determined to blow through it this cycle.
 
Workout 12/23/10
Squat: 3x5x270lbs
Bench: 3x5x210lbs
Kroc rows: left+right x21x90lbs
Chest supported rows: couple sets on some machine
Chins: 8xBW
Calve raises: 3x12xheavyness
Dips: 2x12xBW(200-205)

Did shoulder prehab work at the end. Squatting felt all right. My bench has been wavering and decreasing, but that will pass.
 
I've been lazy with my log but the workouts have been good

Here are the latest ones:

Workout from 1/4/10
Deadlift: 5x345lbs
SOHP: 3x5x155lbs PR
Pullups: 3X5Xbw+32.5LBS
Chins: 10xBW

Workout from 1/8/11
Squat: 3x5x285lbs PR
Bench: 3x5x220lbs
Kroc rows: Left+Right x24x90lbs
Pullups: 7xBW
Seated cable rows: 2 sets of heavy for 8 reps
EZ bar curls: 10x60lbs, 11x50lbs
 
I felt slightly under the weather today but still had good workout

Workout from 1/11/11
Deadlift: 5x355lbs PR
SOHP: 5x160lbs PR, 4x160lbs, 3x160lbs
Pullups: 3x5xBW(@205ish)+37.5lbs
Chinups: 11xBW
Calve raises: 2x12xheavy (were sore from BJJ yesterday so didn't do 3)
Dips: 2x10xBW+20lbs
Seated cable rows: 10xheavy (for more pulling volume)
GHR: made a ghetto GHR with the smith machine lolz, did 2 sets of 5 (I suck at them)

Did a lot today but it was good; need to get on those GHRs 0_o
 
Workout from 1/15/11
Squat: 3x5x290lbs PR
Bench: 3x5x225lbs
Kroc rows: Left+Right x22x95lbs
Seated rows: 8xheavy, 10xheavy
Chins: 2 sets to failure, don't remember numbers
Elevated foot pushups: 20xBW, 10xBW
Some calve work
 
Workout 1/18/11
Deadlift: 5x360lbs PR
SOHP: 3x5x160lbs PR
Weighted pullups: 5xBW(@205ish)+45 PR, 3xBW+45, 3xBW+35 (felt burnt out =/)
Chins: 10xBW, 5xBW
Dips: 2x10xBW+25lbs
Calve raises: 3x12xheavy, controlled with old at top
Wrist roller: bunch of sets with 10lbs weight, arms out straight
 
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Workout 1/22/11
Squat: 3x5x295lbs PR
Bench: 3x5x230lbs PR
Kroc rows: Left+Right x26x95lbs
Seated row: 2x10xheavy
Lat pulldow: 7xheavy
Hypers: 10xBW, 5xBW+25lbs, 10xBW+45lbs, 15xBW

Was in a hurry so my back work and hypers were rushed, no or grip specific work today :icon_sad:

Aside from that though it was a great workout and I got two PRs!
 
Workout 1/25/11
Deadlift: 4x365lbs, 5th rep failed
SOHP: 4x165lbs , 3x165lbs, 2x165lbs
Weighted pullups 2x5xBW(@205ish)+45lbs, 3xBW+45lbs
Towel chins: 9xBW, 7xBW, 5xBW
RDLs: 4x10x135 (tiiiight hammies)
Dips: 2x10xBW, 9xBW, 8xBW, 7xBW - sets done short of fail
Plate pinches using 35lbs (25+10lbs plates together); left - 24s, 16s; right - 22s, 16s

Did some calve work too, should use chalk for the plate pinches next time.
 
Workout 1/29/11
Squat: 3x5x300lbs PR depth could be better though
Bench: 5x235lbs PR, 4x235lbs, 3x235lbs
Kroc rows: Left+Right x28x95lbs
Towel pullups: 10xBW, 7xBW, 6xBW
Pin press: (1/3 ROM bench) 8x275lbs, 60 secs rest, 4x300lbs
Seated curls: (half ROM): 8x80lbs, 60 secs rest, 4x90lbs
calve work, 3x12xheavy
 
Workout 2/1/11
Deadlift: 5x365lbs PR
SOHP: 2x4x165lbs PR 2x165lbs
Weighted towel pullups: 5xBW+45lbs, 3xBW+45lbs (grips slipped), chalked up for 3rd set and got 4xBW+45lbs no problem
Towel pullups: 9xBW
Chins: 10xBW
RDL: 4x10x140lbs (felt better, hamstrings getting used to these; will add 5th set next week or week after)
Dips: 5x10xBW
No calve work

My 4th rep for the deadlift got wonky because I didn't notice that the left collar had been pushed down almost to the end of the bar and the weights were shifted to the left; had this not happened I'm confident that I would have fully extended the rep (I was inches away from lockout when the bar started tipping) so I'm counting it =P

Worked on not rushing my deadlift setup for each rep. Need to get used to tightening everything up, especially my lats. Also need to keep working on driving my shoulders up with my legs; I felt like I may have been extending my legs a bit too much too soon on a few reps.

Decent training session today.
 
Workout from 2/5/11
Squat: 3x5x305lbs PR
Bench: 3x5x235lbs PR
Kroc rows: Left+Right x23x100lbs PR
Pullups: 10xBW (@205ish), 5xBW (crapped out), 8xBW
Ghetto GHRs: 3x5xBW (with pushing up from bottom, can't do full ROM)
Pullups: 10xBW
Triceps: close grip pushups with feet elevated + 25lbs for 4x10
Biceps: rotating hammer curls, left+right 10x40lbs, 7x40lbs, 6x40lbs
A little calve work thrown in too

I used Jack3d for the first time today. I usually take 150-200mg of caffeine pre workout but the Jack3d felt good, better even. I was washing my hands in the bathroom like I was on adderall for a minute 0_o.
 
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Doing a deload week

Basically all assistance exercise with no heavy squatting, deadlifting, benching, and weighted pullups

Workout 2/8/11 - deload
Goblet squats: warmups, 3x5x100lbs
Power cleans: Really light, only done for practice and form, didn't go over 95lbs
RDLs: 4x10x145lbs
Dips: BW@approx 205lbs, very strict form, shy of failure, 14xBW, 12xBW, 10xBW
Towel pullups: 10xBW, 8xBW, 6xBW
DeFranco shoulder thing: 2x ( seated plate raises w/25lbsx10, seated lateral raises w/10lbs, seated strict "power cleans" w/10lbsx4ish ) - this was way harder than I thought it would be
Hill sprints: 5
 
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Nice job on all the PR's Yetti!
 
two workouts in from my deload week.

Workout from 2/19/11
Squat: 3x5x290lbs
Bench: 3x5x225lbs
Seated cable rows: 5x8xheavy
RDLs: 5x10x150lbs
CoC grippers: 2x5x#1, timed hold approx 20 secs, times hold approx 12 secs (couldn't completely close left hand for second time hold)

Workout 2/22/11
Deadlift: 5x365lbs
Push press: 3x5x175lbs
Towel chins: 3x5xBW(@205)+40lbs
 
Been lazy and not updating my log

Last two workouts:

Workout from 2/26/11
Squat: 3x5x300lbs
Bench: no bench, shoulder was jacked, did 3x8 heavy tricep pushdowns and 5x10 pec flies with 20lbs (weak sauce)
Kroc Rows: Left+Right x 24x100lbs PR
RDLs: 4x10x155lbs (gym closed, couldn't do 5 sets)
Chinups: several sets on bar outside of gym, wasn't keeping track

Workout from 3/1/11
Deadlift: 5x375lbs PR
SOHP no OHP, shoulder OK but not risking it
Defranco shoulder circuit: 1 with 25lbsx12 plate raise, 10x10lbs laterals, 8x10lbs shrug things; 1 set with 35lbsx10 plate raises, same for the rest
Dumbel shoulder press: neutral grip, 2x10x20lbs, 2x10x40lbs (in each hand)
Towel pullups: 3x5xBW(@ 205ish)+45lbs PR
Chinups: super strict form, big stretch at bottom, 10xBW, 6xBW
 
Been a while. Been lifting but nothing amazing; got sick, then deloaded, then hurt my back (major low back spasm -_-)

I bought the Wendler 5/3/1 ebook and have decided to start the 2x a week, 2 compound lifts per day version.

However, still shouldn't squat or deadlift; waiting for back to be 100%. Decided to just bench today and do squat assistance exercises from the manual.

Calculated my training max based on my estimated true max of 250lbs; got 225lbs (90% of 250lbs)

Workout 4/2/11
Bench: training max 225 - 5x145lbs, 5x170lbs, 13x190lbs PR
Dumbell bench: 15x20lbs (per hand), 15x30lbs, 3x15x35lbs
Chest supported rows: chest supported b/c of back - 5x10xheavy-ish
Leg press: 5x10 of five 45's
Leg curl: 10x(10 setting), 4x10x(12 setting) - whatever the selectorized weight numbers mean
Curlz: 10x50lbs ezbar, 3x10xcurlz machine (b/c of back), 10x40lbs ezbar w/back pressed against wall (better for back)
Donkey kick machine thing: done for mah glutez (b/c I can't squat or DL -_-) - 2x10xthe whole stack for each leg

Holy volume batman!

Bench felt great; took a narrower grip as per Wendler's recommendation and it felt great. Based on the rep PR my bench max is approx 265lbs which is ok.

Everything else was meh, just assistance, but today felt good. The workout was fun :icon_chee
 
Nice work - I think you'll like 5/3/1. I sure have.

Also - I feel like you're talking about me in your last post...I have been sick & just tweaked my back as well...sucks.
 
Did hill springs (not a very steep hill)/jump rope/light jog on 4/4/11, felt good.

Workout 4/5/11: 5/3/1, week 1, day 2
Deadlift: 90% max - 355lbs; 5x230lbs, 5x265lbs, 5x295lbs. Didn't rep out last set because my back still isn't 100%; I did all the reps with SUPER strict form and in no rush.
SOHP: 90% max - 150lbs; 5x100lbs, 5x115lbs, 12x130lbs
Dips: 2x10xBW, 9xBW, 8xBW, 10xBW, 10xBW (took longer rest after hitting 8 reps; was resting 60ish seconds before that)
Pullups/chins: Pullups - 10xBW, 8xBW; Neutral grip - 8xBW; Chins - 6xBW, 5xBW
RDLs: 4x10x130lbs; no straps for first two sets, focused on glute contraction
Ab stuff: Leg lifts: 6x10xBW, nice and controlled, no swinging
Reverse hypers: 3x10xBW, done for rehab/prehab
Rotator cuff: 2x10 per shoulder on cable machine
Face pulls: 2x10x(whole stack)
Calves: quick BS calve work

Holy volume, Batman! (again)

So far the 5/3/1 has been fun and very different. I'm liking the volume and I feel good after the workouts. The reverse hyper/rotator cuff/face pull/calves stuff is my doing :icon_chee
 
Workout 4/9/11: 5/3/1 week 2 day 1
Squat: Training max - 290lbs; 3x200lbs, 3x230lbs, 9x260lbs
Bench: Training max - 225lbs; 3x160lbs, 3x180lbs, 10x200lbs
Dumbbell bench: 5x15x35lbs (each hand)
Dumbbell row: 10x80lbs, 4x10x90lbs (each hand)
Leg press: 5x10x 5 plates + two 10's
Hypers: 2x20xBW
Face pulls: 2x10xheavy
Chins: 2x10xBW, 5xBW slow decent

Wooooo volume!

Feelin' gooood
 
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