You down wit' OPB? (Newb Strength)

[OPB]

3/5/2010

Cardio/Active Recovery

Stationary Bike-65 minutes. Avg HR:146.

Stretching.

 

[OPB]

3/6/2010

Squat
210 X 3 X 3

Bench Press
135 X 5
140 X 5
145 X 5

This is literally the first time I've ever benched. Just trying to figure out what weight to start at.

Dumbbell Row
97.5 X 10 X 2

Also did weighted crunches and pinch gripping-two 10s and a 5, attached to a 5 lb. dumbbell.

 

[OPB]

03/08/2010

Starting a 5/3/1 ish program. The "ish" is because I'm still pretty noobish and weak, so i won't be deloading (at first). I may also just do 5 lb increases every week until the gains stop, then do the 5/3/1 in earnest.

Squat
135 X 5
155 X 5
175 X 10

Felt good to drop the weight a little, and make sure my form is tip-top.

Lunges
35lb dumbbell in each hand, 2 sets of 15. Probably could have done more, will up the weight next time.

Also did weighted crunches. I love having my workout done so quickly, especially since I'm working full time, and going to school full time/studying for the CPA exam.

 

[OPB]

3/9/2010

Bench
115 X 5
130 X 5
145 X 13

Yeah I think there's some room for gains here.

Pushups (Feet Elevated)
BW X 10
BW X 13

Dumbbell Row
95 X 15
95 X 15

Pinch Gripping, two 10s, a 5, and a 2.5 attached to a 5 lb. dumbbell X a bunch.

 

[OPB]

3/10/2010

Cardio/Active Recovery
Stationary bike-50 minutes. Avg HR:144.

 

[OPB]

3/12/2010

Deadlift
225 X 5
250 X 5
280 X 10

SOHP
80 X 5
100 X 5
110 X 8

SLDL
185 X 10
185 X 10
185 X 10

Pinch Grip
Two 10s and a 5 lb plate, on a 5 lb dumbbell
6 sets of 10 second hold, each hand.

Did a bunch of chins till I got sick of doing them, not really worth being specific. Also did weighted crunches.

 

[OPB]

3/14/2010

Cardio/Active Recovery

Stationary bike, 60 minutes. Avg HR:145.

 

[OPB]

3/15/2010

Squat
140 X 4
160 X 5
180 X 12 (Rep PR)

Lunge
75 X 10
75 X 10
75 X 10

Weighted crunches.

 

[OPB]

3/16/2010

Bench
115 X 5
135 X 5
155 X 10

Dumbbell Row
100 X 10
100 X 10
100 X 10

Pushups (Feet Elevated)
3 sets of 10

Pinch Grip
3 10s on a 5lb dumbbell, 7 sets of 10 second holds each hand, alternating w/ no rest

 

[OPB]

3/18/2010

Deadlift
235 X 5
260 X 5
290 X 9

RDL
185 X 11
185 X 11
185 X 11

I think these pretty much just became SLDLs.

Did weighted crunches, and some sprints on my treadmill at a high incline.

 

[OPB]

3/19/2009

SOHP
95 X 5
105 X 5
115 X 7

Inverted Rows
BW+10 X 12 X 3

Dumbbell SOHP
40 X 8
40 X 8
40 X 8

Pinch Grip
3 10s and a 2.5 attached to a 5 lb dumbbell. 5 sets of 10 sec. holds per hand.

 

[OPB]

3/22/2010

Squat
150 X 5
170 X 5
190 X 9

Lunge
85 X 10
85 X 10
85 X 10

Weighted crunches.

 

[OPB]

3/23/2010

Bench Press
120 X 5
140 X 5
160 X 11 (Rep & Weight PR)

Bench is taking off and I am happy.

DB Row
102.5 X 10
102.5 X 10
102.5 X 10

Close Grip Bench Press
135 X 7
135 X 7
135 X 4

Not so good, but hard to be mad after the BP PR.

Pinch Grip
32.5 lbs of plates attached to a 5 lb dumbbell. 10 sets of 10 sec. holds each hand.

 

[OPB]

3/25/2010

Deadlift
245 X 5
270 X 5
300 X 9 (Rep PR)

RDL
190 X 10
190 X 10
190 X 10

Weighted crunches, then big ass protein shake.

 

[OPB]

3/26/2010

Pushpress
105 X 5
120 X 5
135 X 7

SOHP
95 X 8
95 X 9
95 X 8

Pinch Grip
3 10s and a 5 lb plate attached to a 5 lb dumbbell. 5 sets of 10 sec. holds each hand.

 

[OPB]

3/29/2010

Squat
150 X 5
175 X 5
195 X 8 (Rep PR)

BBB Squat
120 X 10
120 X 10
120 X 10
120 X 15

Weighted crunches. Watched a bunch of squat rx vids yesterday and am feeling much more confident in my form.

 

[MIDMOBOX]

good progress in here, lots of rep(PRs)

 

[OPB]

good progress in here, lots of rep(PRs)

Thanks Midmo, I appreciate it.

3/30/2010

Bench
135 X 5
150 X 5
170 X 6

A 10lb jump from last week was probably a bit too much, but I'll go with it.

BBB Bench
115 X 10
115 X 11
115 X 12

Dumbbell Row
105 X 10
105 X 10
105 X 10

Pinch Grip
35lbs of plates attached to 5lb dumbbell. 7 sets of 10 sec. holds each hand.

 

[scoopj]

Wow man, you just did bench for the first time this month? That's impressive. If you haven't already, check out what Starting Strength has to say about form so you get started right and avoid shoulder problems. Of course, there's always the strong folks here at S&P that can help as well.

 

[OPB]

Wow man, you just did bench for the first time this month? That's impressive. If you haven't already, check out what Starting Strength has to say about form so you get started right and avoid shoulder problems. Of course, there's always the strong folks here at S&P that can help as well.

Yeah, just started benching this month, but I've been doing weighted dips for a lot longer, and there's certainly plenty of carry over between the two movements. I'll definitely be checking out SS for form, I also recently watched Dave Tate's common benching mistakes vid.