You down wit' OPB? (Newb Strength)

4/1/2010

Deadlift
250 X 5
275 X 5
305 X 9 (Rep PR)

SLDL
195 X 15
195 X 15
195 X 15

Weighted crunches.
 
4/2/2010

SOHP
95 X 5
105 X 5
120 X 4
120 X 3

BBB SOHP
80 X 10
80 X 10
80 X 10
80 X 8

Pinch grip: 4 10s attached to 5 lb dumbbell, 4 sets of 10 sec holds
 
4/5/2010

Squat
155 X 5
175 X 5
200 X 8 (Rep PR)

BBB Squat
135 X 10
135 X 10
135 X 10
135 X 10

Weighted crunches.
 
4/6/2010

Bench
135 X 5
155 X 5
175 X 7 (Rep & Weight PR)

BBB Bench
120 X 10
120 X 10
120 X 11

DB Row
107.5 X 10
107.5 X 10
107.5 X 10

Pinch grip work w/ 4 10s attached to 5 lb. dumbbell
 
4/7/2010

Treadmill running, 6% incline. 33 minutes. Avg HR:171
 
4/8/2010

Same as the previous day, treadmill, 6% incline run for 33 minutes. Avg HR:171. We'll see how this affects my lifting later today.
 
4/9/2010

Deadlift
135 X 5
185 X 5
240 X 5
280 X 5
315 X 5

SOHP
95 X 5
110 X 5
117.5 X 6

Short and sweet today.
 
4/11/2010

Walking, 45 minutes. Beautiful day today.
 
4/12/2010

Switched to Bill Starr 5X5. I need to squat and bench more than once a week, I'm still too new at this.

Squat
115 X 5
135 X 5
160 X 5
185 X 5
205 X 5

Bench
115 X 5
125 X 5
145 X 5
160 X 5
180 X 5 (PR)

5th rep came up pretty slowly.

DB Row
108.25 X 10
108.25 X 10
108.25 X 10

Pinch Grip
7 sets of 10 sec. holds, each hand. 4 10s attached to a 5lb dumbbell. Then picked up 2 35s and pinched it till it dropped w/ both hands.

Did some weighted crunches too.
 
5x5, grip work and cardio, looks like a little bit of everything in this log
 
MIDMOBOX said:
5x5, grip work and cardio, looks like a little bit of everything in this log
Click to expand...

You know it Midmo! What is Midmo? Like Mid-Missouri? You a Cards fan like me?

4/13/2010

Cardio/Active Recovery

Stationary Bike, 45 minutes. Avg HR:144.
 
4/14/2010

Squat (Light Day)
125 X 5
145 X 5
165 X 5 X 2

Deadlift
225 X 5
255 X 5
290 X 5
320 X 5

SOHP
95 X 5
110 X 5
118.16 X 5
 
4/16/2010

Squat
125 X 5
145 X 5
165 X 5
185 X 5
210 X 3
165 X 8

Bench
125 X 5
145 X 5
165 X 5
185 X 3 (PR)
145 X 8

DB Row
110 X 10 X 3

Pinch gripping-4 10s attached to a 5lb dumbbell. 8 sets of 10 sec. holds.
 
04/19/2010

Squat
125 X 5
145 X 5
170 X 5
190 X 5
210 X 4

I don't get why I'm missing reps at 210 lbs. Back before I got sawhorses, I was doing only front squats, and I worked up to 225 lbs, now I'm missing reps on back squats with 210. My form is probably off somewhere. I never had a problem staying upright on front squats, but right now my lower back is kind of stiff and sore, so I'm guessing I'm GMing the weight some. So I went out to the local sporting goods store and got a belt, we'll see if that helps. I can't have my back messed up right now, my wife and I are moving this weekend.

Bench
110 X 5
130 X 5
150 X 5
165 X 5
185 X 3

No surprise that I missed this rep. 3rd rep of 185 came up pretty slowly last friday.

DB Row
110.75 X 10 X 3
 
Cardio.

Stationary bike, 45 minutes. Avg HR:159.
 
5/4/2010

Finally got to work out after moving in to my new home.

Cardio

4 rounds of:
Bas Rutten 3 minute round Thai Boxing CD on heavy bag, followed immediately by:
Stationary bike, 3 minutes hard pedaling.

1 minute between rounds. Took about 29 minutes. Avg HR was 176, I saw it peak around 190.

I'm liking my new setup in my new basement. Also, there's no mold down there, unlike the old basement, so I don't walk downstairs and feel like I might die.
 
5/5/2010

Squat (elevate style)
170 X 2 X 5 (5 sets, 2 reps)

Still don't have my squat rack or bench yet, so these were done w/ sawhorses.

Bench (elevate style)
170 X 3, 3, 4

Inverted Rows
Bodyweight X 12, 12, 12, 10, 10

Also did weighted crunches X a bunch
 
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