FF's log

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laying off from lifting for 10 days and kicking off an HST cycle next week.  

I'll spend two weeks each for 15's, 10,s and 5's.  At the end of 5's, I will stick with them for around 2 more weeks and try to go "heavy"

hopefully the 15's are light enough to do continuously, at least for a good chunk of the time that I spend in that rep range.

Dips-                                     - Squats
15 RM 25lbs-                  -15 RM 165
10 RM 60-                            -10 RM 265         
5  RM 85-                           - 5  RM 315            

Bench Press-           -1 Arm Row
15  RM  160-           -15 RM   55
10 RM  225-            -10 RM  80
5  RM  265-            -5 RM  95

SL Dead Lift-            -DB Shldr Press
15 RM  95 -            -15 RM   25                
10 RM 165-             -10 RM  45
5 RM 225 -             -5 RM  65

Pull Ups                  BB Shrugs
15 RM 20
10 RM 30
5 RM  45


wkt a                  -  wkt b
Squats                          SL Dead Lift
Bench Press                  1 Arm Row
Shldr Press                    Dips
Pull Ups                         BB Shrugs

bodyweight is at 224.
 
started an HST cycle today.

wkt #1

squat 3x15x140
bench press 3x15x135
pullups (neutral grip) 3x15xbw
DB shoulder press 3x15x15

I can only do 10 good pullups...so I had to cluster some reps to get 15.  I was worried that I wouldn't be able to get the 3rd set, it took a while.


edit - bodyweight is 223
 
wkt 2

SL Deads 3x15x85
Dips 3x15xbw
Smith Shrugs 3x15x185
1 Arm Row 3x15x45
 
I hope to get some good dip numbers!

squats 3x15x150
BB bench 3x15x145
DB Shldr Press 3x15x20
Pull Ups (neutral grip) 3x15x bw +5

felt pretty weak today, except for squats. I was really tired after lifting.
 
I skipped lifting on Memorial Day...oops! bodyweight is 226

Squats 3x15x155
Pull Ups 3x15x bw +10
BB Bench 3x15x150
DB Shldr Press 3x15x20
 
Deadlifts 3x15x155 - 1st time I've ever tried a deadlift other than SLDL.
Smith Shrugs 3x15x205
Dips 3x15x bw +10
1 arm rows 3x15x55

bw 221 today
 
3x10x205 Squat
3x10x +10 Pull Ups
3x10x170 BB Bench Press
3x10x30 DB Shldr Press
1x10x225 Deadlift
 
3x10x235 Deadlifts
1x10x205 Squat
3x10x bw +25 dips

took a 2 hr break (wasn't intended, schedule just worked out that way today)...but I was pretty fatigued.

3x10x75 1 arm DB row
3x10x35 DB Shldr Press
3x10x225 Smith Shrug
 
threw in an extra set of deads/squats for filler last couple workouts. that started after regular deads started. needed a heavier weight.

deadlifts are COMPLETELY different than SLDL/Good Mornings. just learned that.

today, DB Shldr Press 'cause of the 2 hr break...shoulders are a weakness.

as things get heavier, will decrease volume....will have to. but as for now, I'm fresh off the 15's!

to answer your question; I have to recover after working out. laying on the floor 30 mins and then forcing myself to get up and eat/shower.

felt worse in 15's...fatass-fever.


--edited--changed font from gray to black <oops>
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">deadlifts are COMPLETELY different than SLDL/Good Mornings. just learned that.</div>

Yes, yes they are!
cool.gif
 
3x10x225 Squats
3x10xbw + 25 Pull Ups
3x10x35 DB Shoulder Press
3x10x175 Bench Press

clustered the pull ups (8reps + 2reps w/ about 30 secs in between). one of my goals is to perform a set of 10 pull ups w/ 25 lbs...almost there, I can do 8.
 
3x10x245 Deadlifts (clustered these 8+2)
3x10x bw +35
3x10x235 Shrugs
3x10x40 DB Shldr Press (seated)
1x10x75 1 arm DB Row (skipped last two sets...my forearm is bugging me)
1x10x225 Squats

I was really wiped today before going to the gym.  

Strangely, I really had some problems w/ my left forearm/elbow that had been long term.  After switching to parallel grip pullups (from overhand) these issues were resolved...now I've got a pain in my right forearm/elbow (only when doing a &quot;curl type motion&quot; ie a pullup or row)...so that's a gripe.

&lt;edit&gt; bodyweight is 221
 
3x10x235 Squats
3x10x bw +35 Pull Ups (clustered 6+4, 2nd set 4+4+2, 3rd 2+2+1+1+1...)  
the gym's dip belt broke, don't know how - wasn't there - but I'd been hoping it'd be me who snapped the puny chain in a glorious dip &lt;sigh&gt;....so the 1st set I held the plate between my legs, while the 2nd &amp; 3rd I rigged 2 weight belts together.  

2 hr break

3x10x190 BB Bench
3x10x50 DB Shldr Press (had to cluster these too)
1x10x250 Deadlift (this is probably real close to my 10 rep max, we'll see Fri)
 
Good lifting FF.

All the best with your deads on Friday. Think about getting 255 (or even 260) all day on Friday. Stay positive and you will get it!
smile.gif
 
finished with the 2nd week of 10's

3x10x260 Deadlifts (clustered the last 2 sets. 6+4 and 4+4
+2)
3x10x240 Smith Shrugs
3x10x50 DB Shldr press (these were easy today)
2x10x bw +45 (too fatigued to attempt 3rd set and had to max stim the entire 2nd set)

I got a good night's sleep last night, first time all week. And a girl introduced herself to me in the gym today (not a good looking girl mind you, nonetheless it counts). So...whatever the reason, deadlifts were a lot easier today than they were on Weds.

Deads weren't THAT easy though, I'd been thinking of extending my 10's for another week. Now I'm not so sure I can handle another week of this...

finished in less than 45 mins today, pressed for time. otherwise I would've stayed as long as it took to finish the last set of dips.

bw 222
 
thanks for the encouragement Lol, I was thinking about it all day!
 
3x5x260 Squats
3x5x bw +45 PullUps
3x5x205 Bench Press
3x5x60 DB Shldr Press

bodyweight 219
 
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