FF's Log .1

  • Thread starter imported_fearfactory
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Nice squats man.. I almost killed myself with 245 a couple weeks ago... bad karma with the squat rack
wink.gif
. Keep up the good work.
 
looking back at July's #'s...and my 1st workout in the 5's was:

3x5x260 Squats
3x5x bw +45 PullUps <guarantee this was max-stim>
3x5x205 Bench Press
3x5x60 DB Shldr Press <this was seated>

-looks pretty darn similar to this cycle's...

bodyweight that day was 219 (compared to 223 today). was fat then, still fat now...I've been getting a handle on my daily routine. slowly getting more nutiritionally disciplined. would like to be around 205 by spring.

in September of '06, I was weighing 243...

current aspirations before I SD again:
standing Military 1x5x165 (prev best was 1x5x155)
Bench 1x1x290 (prev best was 285) -most nervous about this one.
Squat 1x1x345 (prev best was 335)
Dead Lift 1x1x415 (prev best was 405)

this cycle's regrets:
1. I should've deadlifted more frequently...tempered with, less deads allow more focus on squatting. next cycle I'll focus more on deads.
2. No dip belt. I really think that heavy dipping translates to the bench press. Next cycle, I'm going to keep bodyweight dips in the picture and alternate bench press w/ DB bench in an a/b split.
3. Elbow injury prevented weighted pullups/chins. That really sucks, but I don't have dip belt anyway...

this cycle's bright spots:
1. focus on standing military. I really like this lift. a lot. I feel my delts are looking more muscular.
2. I am much more confident squatting.
3. haven't done much clustering as yet, and I was employing clustering a lot more in the last cycle.
 
wkt #14 -edited to add this #

Deadlifts 3x5x325
Dips 4x10 +bw
Chins 3x10 +bw
Standing Military 3x5x135
 
So, you're doing deads only about once a week? That's still a good pile of iron you're throwing around...
smile.gif
 
yep, been deadlifting 1x week this cycle...had a callous rip off today and my forearms are SUPER sore.

2 more reasons I should've deadlifted w/ greater frequency.
 
wkt # 15

3x5x275 Squats
3x5x135 Standing Military
3x5x225 Bench
3x5x185 BB bent row
 
wkt #16

Squats 3x5x285
Standing Military 3x5x150
Dips 3x10x +bw
Chins 3x10x +bw
 
Great pressing, FF. Well done mate. Do you find that your presses really suffer if you do dips first?
 
I absolutely think presses suffer when I dip first.  and vice versa!


wkt 17
3x5x355 Deads
3x5x235 Bench
2x5x150 Standing Military

ran out of time, will have to do another set of military + BB bent row tomorrow...
 
1x2x165 1x2x160 1x2x155 Standing Military
3x5x185 BB Bent Row

finished up what should've been yesterday's work...coming to grips with the fact I likely won't be able to OH press a set of w/ 165...but, I couldn't even come close to pressing it for one rep last cycle.
 
wkt #18
3x5x295 Squats
1x1x165 1x5x150 Standing Military
1x10x +bw Chins

I haven't been feeling too hot lately, plus I've got some aptitude tests looming this weekend and next.

I'm going to go ahead & SD.  I'll be updating this log again in a couple weeks.
 
Two good presses with 165lb is no mean feat. Well done mate. Have a pleasant SD.
 
thanks Lol!

back after a 13 day SD.

I intend to work out 5 days a week this go around.
 
wkt 0
2x15x190 Squats - these were surprisingly easy
2x15x85 Standing Military
2x15x90 T-Bar Row - narrow grip (will alternate these w/ Bent BB Rows)
2x15x65 DB Flat Bench - bit heavy for me, kind of tweaked my shoulder


edit - squats seemed easy, I even went for a run that evening. but DOMs kicked in on Sat & Sun.... my chest was sore too
 
wkt #1
Deadlifts 2x15x205
Standing Military 2x15x85
Pullups (parallel grip) 2x8 xbw
 
wkt# 1.1
DB Bench 2x15x65
Bent BB Row 1x15x135 1x15x115
 
wkt #2

2x15x190 Squats
1x15x200

flu-like symptoms kept me in the house today.  started feeling better this afternoon, so I ventured to the basement & dusted (literally) off the ole rack.  my endurance was zapped & I didn't push it...but walking back upstairs:  I was patting myself on the back for getting sets of 15 w/ 200 so easily.  

then...a backward glance revealed I'd only loaded 190!  <sigh>

edit: couldn't take it, had to do one more set before going to bed. added 1 more set of 15 w/ 200
 
wkt #2.1
DB Bench 2x15x70
BB Bent Row 2x15x135
Standing Military 2x15x90 (clustered 2nd set 13+2)
Pull Ups (parallel grip) 2x6xbw
 
wkt #3
Deads 2x15x220
Dips 2x15xbw
T Bar Row 2x15x135
 
wkt #4
Squats 2x15x215 (actually did 16 reps on the 2nd set)
Standing Military Press 2x15x95 (clustered 2nd set 11+4)
Chins 2x10xbw

I ran an 8k yesterday, so my legs were sore...squats were brutal today.
 
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