[bloodangel90]

26 nov

11 mins treadmill
DL bar,135,185
DL 225 4x10

I know nobody does 4x10 deads. I'v ben on the FAQ PPS 5x5 routine for about 12 weeks. In that time my DL has gone from 235 to 300, probably much of it is newbi gains. I looking to change up DL day and not do ME deads every week as I'm getting a little burned out on heavy deads. I'm just not sure how to progress. I was thinking of rotating a light high rep day,a heavy rack-pull day and a heavy 5x5 ME day. Does this make any sense?

Pull-ups Bw 7,6,6,6,6 wish I'd make some progress on these
BoR 135 4x10
RDL 175 4x10
Shrugs 245x 10,11 250x10
Face pulls

[bloodangel90]

29 nov

11 mins treadmill
BP bar,135,185

BP 200 5x5

I stalled out on BP at 235. I started to miss some reps of my 5x5 routine for the last two weeks so on the advice of a few S&P members I decided to drop my weight and restart pluse I decided to add in a two second pause on the chest on each rep.Hope it pays some dividends later on.

OHP
120x 8,7,6,4
125x4
130x3
95x8

Floor press
195x 6,5,6

No spotter so I'm a little worried what happens if I miss a rep.

Skull Crushers to burn tri's out a little

Cuban Press 3x15 10lb
Bent over lat raise 3x15 10lb
Side lat raise 3x12 10lb

[bloodangel90]

30nov

11 mins treadmill

Squat bar,135,185,205,225
Squat 245x 5,5,6,6,6

Front Squat 155x 8,8,8,8
GM's bar,135,140,145,150x10

Power Clean plus Push Press 155x 2,2,2,2
Power Clean 135x8 just wanted a little more time under the bar (new movement for me)

[bloodangel90]

3 Dec

11 mins treadmill

DL bar,135,185,225,275

DL 305 5x5
Felt great today, doing a light day last week seemed to make a big difference. I'm gona alternate light and heavy every week for now on.

Pull-ups 8,6,7,6,5
BoR 135x 10,10,10,10
RDL 185x 10,10,10,10
Shrug 255x 10,10,10
Face pulls

Just picked up Rippetoe's new book I have some reading to do.

[bloodangel90]

6 Dec

11 mins treadmill

BP warm-up
Bar,135,185

BP with pause
205 5x5

OHP
120x 8,7,5,5
125x 3
130x 3
135x 2
100x 9

Dips
BW+5lbx 10,9,10,8

Cuban press 3x15 10lb
Bent over Lat raise 3x10 10lb

[bloodangel90]

7 Dec

11 mins treadmill

Squat warm up Bar,135,185,205,225
Squat 250x 5,6,6,6,6

Front Squat 160x 8,8,8,8

GM's Bar,140,145,150x 10 reps each

My lower back getting a little fried stopped GM's one set short to save some energy for Power Cleans.

Power Clean+Push Press
155x 1

Not sure what happened...low energy and low back tired but the weight went up fine and I could have probly have just pushed my way through it but, once the weight hit the floor I just stood up and lost all desire to finish.

I think I may be over training my Low back a little so I think I'll alternate GM's and PC+PP every other week on Friday Squat day and alternate PC with speed Deads on my light Deadlift day every other week.

I'm also wondering about Wednesday press day... I'm doing heavy BP followed by Heavy OHP. Should I alternate the two?

[bloodangel90]

17 Dec

12 mins treadmill
DL warm-up bar,135,185,225,275

DL
310x 5,5,5,5,1
275x 6

felt good after having taken a week off but on the last set of 5 I just lost the will to live . Might have to look into dropping my reps some.

Pull-ups 7,7,6,5

BoR 140x 10,10,10,9

RDLx 190x 10,10,10,10

abs

I dropped shrugs from my DL day. They are a good exercise but I feel like my work out is getting a little to long and I'm burning my self out.

[flak]

^^^ Just a thought, but I started making shrugs the foundation (ie. "the big lift") of one workout.

I haven't done it much yet, but so far I do shrugs, then rear-delt flyes on a pec-deck machine, then neck work (ie. lying on a flat bench, putting a plate on my head and raising it).

The thing I like about it is I can put a lot into the shrugs. I typically have about 30 minutes per workout, so it makes time management easy.

[bloodangel90]

Originally Posted by flak

^^^ Just a thought, but I started making shrugs the foundation (ie. "the big lift") of one workout.

I haven't done it much yet, but so far I do shrugs, then rear-delt flyes on a pec-deck machine, then neck work (ie. lying on a flat bench, putting a plate on my head and raising it).

The thing I like about it is I can put a lot into the shrugs. I typically have about 30 minutes per workout, so it makes time management easy.

Thanks Flak, problem with that is once I start doing things like that my routine looses direction and I end up doing alot of crap that causes me to over train and eventually burn out.
One piece of knowledge I've managed to learn in my 42+ years is you have to find a work-out you can live with or you wont stick with it in the long run. When my work-out gets to long or I do things I really really hate I'm destined to burn out and eventually quit.
I need to keep it simple,keep it short and be consistant.

[flak]

^^^ I hear ya. Gotta stay motivated.

I think in 2008 I'll probably be doing more workouts with quote-unquote assistance exercises as the big lift of the day.