[SocraticMethod]

Thursday, July 24, 2008

Stronglifts 5X5 Workout A Conclusion - this is finishing up the routine from Wednesday because I was too gassed/strapped for time after squats on Wednesday

Bench Press:
Warm-up:
Bar X 10
95 X 8
135 X 3

Working sets:
185 X 5
185 X 5
185 X 5
185 X 5
185 X 5

No problems with my wrist this time.

BOR:
150 X 5
150 X 5
150 X 5
150 X 5
150 X 5

Dips:
BW X 10
BW X 6

I had a weird pain in my shoulder. My history of shoulder injuries led me to call it a day here.

Saturday, July 26, 2008
Conditioning

Warm-up:
400-meter jog

Sprint work:

4 X 50-meter sprints
2-minute rest
4 X 50-meter sprints
2-minute rest
4 X 50-minute sprints

Cool down:
400-meter walk; walk home

[SocraticMethod]

Monday, August 18, 2008

Core work/assistance work/first time back in the gym since vacation:
Super-setting incline sit-ups and back extensions, both while holding a10-pound plate: 4X12/12

RDL:
95 X 8
105 X 8
105 X 8

Cable wood choppers:
60 X 10 (left)
60 X 10 (right)
70 X 10 (left)
70 X 10 (right)

Tuesday, August 19, 2008

Lap swimming, moderate pace for 45 minutes

Wednesday, August 20, 2008

Stronglifts 5X5 Workout A

Squats:
Warm-up:
Bar X 5
Bar X 5
95 X 5
115 X 3
135 X 2
155 X 2
185 X 1

Working sets:
235 X 3 (fail!)
225 X 5
225 X 5
225 X 5

So, first time squatting in more than two weeks. I'd thought I drop down to 235 and be able to bang out a 5X5. So that sucked ass. Hopefully it's just a first-day back kind of thing, but it was pretty frustrating and disappointing.

Bench press:
Warm-up:
Bar X 8
95 X 5
135 X 3

Working sets:
165 X 5
165 X 5
165 X 5
165 X 5
165 X 5

BOR:
145 X 5
145 X 5
145 X 5
145 X 5
145 X 5

Dips:
BW X 8
BW X 5
BW X 5

[SocraticMethod]

Friday, August 22, 2008

Stronglifts 5X5 Workout B

Squats
Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 2
155 X 2
185 X 1

Working sets:
230 X 5
230 X 5
230 X 5
230 X 5
230 X 5

Well, I'm 10 pounds less than what I hit for 5X5 before my trip, but it felt good to get this done well after Wednesday's disappointment.

OHP:
Warm-up:
Bar X 5
65 X 3
85 X 2

Working sets:
120 X 5 (I basically push pressed this whole set using my legs, so I decided to drop weight and get in better/stricter sets)
115 X 5
115 X 5
115 X 5
115 X 5

Dropping to 115 was the right call. I used my legs on a couple reps toward the end, but my form was a lot stricter throughout than it was on the first set at 120.

Dead Lift:
190 X 5

Chins:
BW X 3
BW X 2
BW X 2.5

Negative (10 seconds) super-setted with seated rows: 170 X 8
Negative (10 seconds) super-setted with seated rows: 170 X 8

[SocraticMethod]

Saturday, August 23, 2008

Mile run, moderate pace. Felt good, actually.

There's a hot girl at the track, seen her a few times, who runs 100 meter sprints, walks 100 meters, and then supersets crunches and pushups, repeat. She's very ... fit. I like.

Sunday, August 24, 2008
Squatting 3X per week was starting to really wear on me, so the last two weeks I've done Stronglifts A and B once per week, and a core/assistance type day once per week. This was that day this week.

Incline Sit ups/Back Extensions with 25-pound plate
Four sets of 10-10

Power cleans - light weight, working on form and getting the heart rate benefit
65 X 8
75 X 8
75 X 8

Yeah, my form sucks. Something (else) to work on.

Saxon Side Bends
10-pound plate X 8-8 (right-left)
10-pound plate X 8-8

Wood choppers (rope and cables)
60 X 8-8
70 X 10-10
70 X 10-10

Ab rollouts with the rollout thingy, not a barbell.
Two sets of 8 - jeez those are hard

Wrist curls (for my pussy wrists)
45 X 10
45 X 10
45 X 8

10 minutes static stretching

[SocraticMethod]

Monday, August 25, 2008

Swimming

400 meters moderate pace
400 meters alternating between fast pace and easy pace

Tuesday, August 26, 2008

Stronglifts 5X5 Workout A

Squats
Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 3
155 X 2
195 X 1

Working sets:
235 X 5
235 X 5
235 X 5
235 X 5
235 X 5

It felt good to get this after failing on my first set at 235 last week. I think I've completely overcome whatever strength loss I had over my vacation.

Bench Press
Warm-up:
Bar X 8
95 X 5
135 X 3

Working sets:
175 X 5
175 X 5
175 X 5
175 X 5
175 X 5

165 felt really easy last week, so I bumped up 10 pounds instead of 5 for this workout

BOR
150 X 5
150 X 5
150 X 5
150 X 5
150 X 5

Dips
BW X 8
BW X 8
BW X 6

Chins
10-second negative
10-second negative

10 minutes static stretching

[SocraticMethod]

Friday, August 29, 2008

Stronglifts 5X5 - Workout B

Squats

Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 3
165 X 2
205 X 1

Working sets:
240 X 5
240 X 5
240 X 5
240 X 5
240 X 5

OHP

Warm-up:
Bar X 5
65 X 3
85 X 2

Working sets:
120 X 5
120 X 5
120 X 5
120 X 5
120 X 5

Dead lift
205 X 5

Chins/Seated Rows
BW X 3 + 10-second negative/170 X 8
BW X 2 + 10-second negative/170 X 6
BW X 1 + 10-second negative/170 X 6

[SocraticMethod]

Friday, Sept. 5, 2008

Squats:
Warm-up:
Bar X 5
Bar X 5
115 X 3

Working set:
135 X 20

I really felt this in my abs and lower back for the last 8 or so reps.

Chins:
BW X 2
BW X 3 (palms in)
BW X 2

10-second negative - supersetted with seated row 150 X 10
10-second negative - supersetted with seated row 150 X 10

15 minutes recumbent bike
5 minutes static stretching

Sunday, Sept. 7, 2008

Stronglifts Workout A (tweaked to do 3X5 except for squats)

Squats:
Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 3
165 X 2
205 X 1

Working sets:
245 X 5
245 X 5
245 X 5
245 X 5
245 X 5

This is my first time hitting 245 for 5X5 - I failed once before I went on vacation. It was a struggle. The fourth set was a bastard. I'm having trouble where my hips are coming up before my shoulders, so there's a bit of a good morning motion. It's not extreme, but noticeable - any advice is appreciated.

Bench:
Warm-up:
Bar X 8
135 X 5

Working set:
185 X 5
185 X 5
185 X 5

BOR:
155 X 5
155 X 5
155 X 5

Dips:
BW X 10
BW X 10
BW X 7 (I completely shit out as I finished the 7th rep - I had absolutely nothing left)

10 minutes static stretching

[MatterOverMind]

Nice squats.

What type of squats are you doing and can you get a video?

[SocraticMethod]

Balls - I just tried to update all my unrecorded workouts, and this site shit on me. So here's just today:

Sunday, September 21, 2008
Squat (PR test)
Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 3
185 X 1
Singles:
225 X 1
255 X 1
285 X 1
300 X 1
315 X 1 -- new PR
325 X 1 -- new PR

25-pound PR; + 100 for the competition

Bench:
Warm-up:
Bar X 8
135 X 8

Working sets:
195 X 5
195 X 5
195 X 5

BOR:
165 X 5
165 X 5
165 X 5

Dips:
BW X 8
BW X 4 (woops!)
BW X 8