Escaping Weakness (the_harbinger's Lifting Log)

the_harbinger · 09:25 PM

WS4SB 3

6.16.08

ME Upper day

Bench Press

45 x 5 x 2
95 x 5
135 x 5
185 x 3
225 x 1
225 x 1
225 x 1

The most I've done for a single was 255, which was 1-2 months ago. Right now I'm adding 5 lbs. a week to each of the three singles and, once I can't perform all 3 singles, I will drop down to 2 sets, etc.

Incline DB Press

60 x 15
60 x 15

DB Rows

110 x 5
110 x 5
110 x 5
110 x 5

Face-Pulls

60 x 10
60 x 10
60 x 10
60 x 10

Shrugs (Straps)

275 x 5
275 x 5
275 x 5

BB Curls

100 x 8
100 x 8
100 x 8

the_harbinger · 11:52 PM

6.17.08

DE Lower

Front Squats

45 x 5
95 x 3
135 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3

Since my gym is ghey and doesn't have plyo boxes, I decided to use a squatting variation in place of the plymetric one. These are progressing pretty well and I should be able to keeping adding weight for awhile. Biggest challenge by far is keeping the weight on the shoulders.

DB Bulgarian Split-Squats

35's x 8
35's x 8
35's x 8

My balance sucks.

Good Mornings

120 x 8
120 x 8
120 x 8

DB Ham-Curls

10 x 10 x 2

Went way too light on these today to get a feel for them. Meh. I'll be doing them twice a week from now on, so I should be able to get the weight to be challenging before long.

Zombie Sit-Ups

20 x 10 x 4

Need to increase the angle of the bench....too easy.

the_harbinger · 06-19-2008, 09:14 PM

6.19.08

Repetition Upper Body

Dips

8 x 5 lb.
8 x 5 lb.
8 x 5 lb.
8 x 5 lb.

Haven't done these in a long time...and being heavy doesn't make them any easier.

Chins

5 x 5 lb.
5 x 5 lb.
5 x 5 lb.
5 x 5 lb.

Like dips, bodyweight exercises take a serious toll when I miss a week or two. These were way harder than they should of been.

Reverse Flyes (Machine)

15 x 70
15 x 70
15 x 70

One-Arm DB Press

8 x 60
8 x 60
8 x 60
8 x 60

Zottman DB Curls

8 x 35
8 x 35
8 x 35

I enjoy WS4SB 3, but am looking forward to when the summer is over and I start a more simple routine. I miss hitting the basics with good frequency.

the_harbinger · 06-20-2008, 10:55 PM

6.20.08

ME Lower

Warm-Up: 5 min. stationary bike

Squats

45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
345 x 1
345 x 1
255 x 1
355 x 1

Squats were on fire tonight and very easy...

Bulgarian Split-Squats

40's x 8
40's x 8
40's x 8

Romanian Deadlifts

135 x 7
135 x 7
135 x 7

First time doing these...so I went light to concentrate on form.

Decline Zombie Sit-Ups

40 x 10
40 x 10
40 x 10