[enright3060]

Goals: (as of Oct. 31, 2007)
The general goal is to lift more weight than I feel my body can handle, and then to add 10 to 20 more pounds and push and/or pull with some serious rage.
My more specific goals are as follows:

Back Squat: 500 (I'm at 475)
DL: 500 (I'm at 465)
Bench Press: 315 (I'm at 290)
Push Press 275 (I'm at 260)
Front Squat: 405 (I'm at 405) as of Feb. 25, '08


Personal Info:
Height: 5’7
Weight: 214 (I was 195 before I started this program)
Age: 33
Profession: I am a graduate student who will be ABD at the end of this May. (The point – I have a time to work with different splits and I read a lot)

Once again, I would like to thank the members of the forum for your help and feedback, and I hope to be able to add something constructive to this forum.

I will start the log with my workout from March 23, 2007.

March 23
Back Squat - ATG
135x6
185x5
225x5
275x5
315x3 pause at bottom – 1, 2, 3 … drive
340x2
365x1 (PR)
340x2
340x1 (tired, barely got it up)

Front Squats: -
155x5
185x5
225x4

RD:
225x5
250x5
250x3

[mschatz]

Cool. good luck man

[enright3060]

March 26, 2007

DL:

I started DL about 6 weeks ago. I am slowly making some progress, which was not reflected in this workout.

135x5
225x5
275x5
315x3
340x2
385x0
385x0 (damn, I suck)
370x1
350x0 (this non-rep was bullshit)
350x1 (better)
315x1 (a little worn out - by which I mean a lot)

BOR:

155x5
175x5
175x5
185x5

uh, some curls

[enright3060]

March 28

BB Bench Press

135x9
185x5
225x5
230x5
240x5
250x1 (2 other reps. with min. ast.)
225x5

Some dude told me I was not using enough leg drive on my bench. Does anyone have any suggestions as to how much the leg drive should assist the lift? I keep my back arched, butt down, shoulders pinched, and I try to use my legs. Should I feel as if legs are forcing/driving my shoulders into the bench? Any advice on this would help. Thanks.

SOHP

115x5
135x5
140x5
145x5
150x5 (ugly last rep., but it went up)

CG Bench Press

155x5
175x4 (not good)
175x5 (much better)

[enright3060]

Squat day - ATG

Back Squat
135x8
205x5
275x5
315x5
340x3
340x3
340x2
340x1

Front Squat

225x3
245x2
245x2

[enright3060]

DL

135x5
225x5
275x5
315x3
385x0 (almost got it up)
365x1
365x0 (terrible)
345x1
345x1
350x1
350x1

I need to work on my breathing. I need to remember to inhale deeply before pulling.

BOR:

185x3
185x5
185x5
155x7

Some chins.

[enright3060]

My lifting for April 4, 2006 was the worst work out I have had for several months. I only got three and half hours of sleep the night before because of work. My body was unable to handle weight that I got up easily the week before. After shitty work on the bench press, I was so damn pissed I started out ok with the SOHP, but quickly wore out. This workout was extremely disappointing, but I have to find a way to take care of my body, which includes getting enough sleep.

BB Bench Press
135x8
185x5
225x5
235x5
240x3 (2 with minimal assistance)
240x0 (1 with minimal assistance and one with a bit more)

SOHP
115x5
135x5
145x5
150x4x1 push press
150x1 (I have nothing left)

CGBP:
155x5
165x5
175x5

I lowered the weight for the close grip bp, and was able to finish out the workout with a decent effort. My body was not performing and I struggled to put up the weight all day. I did go home, however, and sleep for four hours, which was nice. Overall, this workout sucked ass.

[Feature boy]

Damn, you're a strong bastard, aren't ya?

Good work man, nice log!

[Zerocrew1984]

you're pretty strong man, keep up the good work. good log

[enright3060]

Originally Posted by Zerocrew1984

you're pretty strong man, keep up the good work. good log

Originally Posted by Feature boy

Damn, you're a strong bastard, aren't ya? Good work man, nice log!

Thanks for the encouragement. It means a lot.

This was a tough week for me. I had to teach all of my advisor's classes, do my own work, grade exams and give a presentation on my research. I did not get much sleep. By the end of the week, I was dragging hard (The cumulative effect of sleep depravation tore me up). I got about three and half hours on Thursday night, some of which was interrupted because of muscle cramps in my left calf. But, the good thing was that by 4:00 p.m. on Friday I was done. I got about a 45 minute nap before I got to the gym for squat day, which actually made me feel worse (I was afraid if I sleep longer, I would miss my workout). As with Wednesday’s workout, I felt weak as a hippie. Wednesday’s workout pissed me off so much - I figured I would try to lower the weight a little bit for Fridays. I also needed about 7 minutes rest between each set. It was not my best workout; I had a splitting headache, my calf felt like it was going to explode, and I felt like vomiting after every set. But, it was the best hour and a half of the week, and I gave everything I had.

Baring drunken debauchery, I should not have to sacrifice so much sleep for a while.

Squat day – Friday, August 6th:

Back Squat - ATG
135x6
185x5
245x5
275x5
315x5
335x4 (I was expecting 5)
335x3 (I think 5 reps was a bit optimistic given my exhausted body)
335x3
335x2

Front Squats
225x3
225x3
225x2

GM - I was experimenting with GM. I have not done them before. The weight was too light, but I am not sure I am doing them correctly.
135x5
135x5
135x5
155x5