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latetext
10-13-2009, 02:47 AM
I'm switching programs this week, so I decided to start a new thread. For the last 10 weeks I was doing IA's 4 day 5x5. The program got me great gains (or so I feel), and my old log is here:
http://www.ironaddicts.com/forums/showthread.php?t=22650

The reason I'm switching to 2days/week is that I'm taking part in a competitive dancing team which is taking about 15 hours/week.

Now, I'm following Wendler's 5-3-1 Boring but big 2-day routine. Here are my predicted 1RMs and my working 1RMs for the first cycle:

Deadlift: 315, 285
Military Press: 95, 85
Squat: 285, 255, changed to 265, 240
Bench Press: 200, 180


EDIT: This was originally going to be 2 days a week because of extensive dance practices - but as those are pretty inconsistent, I'm going to try to continue to workout 3-4 days a week (as long as I get adequate rest in between days)

latetext
10-16-2009, 07:47 PM
Deadlift 5-5-5:
45 lbs x 5
95 lbs x 3
135 lbs x 1
working sets
185 lbs x 5
215 lbs x 5
240 lbs x 10
(1RM = 320 lbs)


Deadlift 5x10
working sets
135 lbs x 10
130 lbs x 10
125 lbs x 10
120 lbs x 10
115 lbs x 10


Hanging Leg Raises:
bw x 9
bw x 9
bw x 8
bw x 8
bw x 5

I sucked on the hanging leg raises... badly. but it's a new exercise, so hopefully I'll get better at those (my shoulders were hurting a tad). And the 5 x 10 deadlifting was sooo tiring.. it felt like I was lifting 250s or something when I was only doing 130s...... Good stuff.

latetext
10-19-2009, 07:51 PM
Military Press 5-5-5:
20 lbs x 5
30 lbs x 3
45 lbs x 2
working sets
55 lbs x 5
65 lbs x 5
70 lbs x 12
(predicted 1RM = 98 lbs)


Military Press 5x10
working sets
40 lbs x 10
40 lbs x 10
40 lbs x 10
40 lbs x 10
40 lbs x 12


Chins (palms out):
bw x 10
bw x 6
bw x 5
bw x 4
bw x 5

The military presses were surprisingly hard... really struggled to get that 11th and 12th rep out... hopefully I won't stall so quickly on Military presses as this is the first program I have/am doing that devotes an entire day to it. And I don't know what happened with the chins... first set felt easy, but then after that i felt like my back was dead - struggling through the 4th and 5th reps..

latetext
10-21-2009, 04:54 PM
Squats 5-5-5
45 lbs x 5 x 2
95 lbs x 3
135 lbs x 2
working sets
165 lbs x 5
190 lbs x 5
215 lbs x 7
(predicted 1RM = 265 lbs)


Squats 5x10
working sets
125 lbs x 10
115 lbs x 10
105 lbs x 10
95 lbs x 10
85 lbs x 10


Cut the last exercise out (was going to do calf raises) because I felt so hammered from all of the squats. I think I got weaker here in the last week or two (if that's possible), picking up the 160s and 190s felt very heavy... but Last time i was squatting I was doing 255-265.

latetext
10-23-2009, 09:34 PM
Bench 5-5-5
45 lbs x 5 x 2
65 lbs x 3
85 lbs x 3
105 lbs x 3
working sets
115 lbs x 5
135 lbs x 5
155 lbs x 11
(predicted 1RM = 210 lbs)


Bench 5x10
working sets
75 lbs x 10
70 lbs x 10
65 lbs x 10
70 lbs x 10
75 lbs x 10

BB rows 5x10
working sets
95 lbs x 10
95 lbs x 10
95 lbs x 10
95 lbs x 10
95 lbs x 10

latetext
10-26-2009, 10:43 PM
Deadlift 3-3-3:
45 lbs x 5 x 2
95 lbs x 3
135 lbs x 3
185 lbs x 1
working sets
200 lbs x 3
230 lbs x 3
255 lbs x 8 (grip gave out)
(1RM = 323 lbs)


Deadlift 5x10
working sets
155 lbs x 10
145 lbs x 10
135 lbs x 10
125 lbs x 10
115 lbs x 10


Hanging Leg Raises:
bw x 9
bw x 10
bw x 10
bw x 10
bw x 12

latetext
10-28-2009, 11:00 PM
Military Press 3-3-3:
20 lbs x 5 x 2
30 lbs x 3
45 lbs x 3
working sets
60 lbs x 3
70 lbs x 3
75 lbs x 12
(predicted 1RM = 105 lbs)


Military Press 5x10
working sets
45 lbs x 10
45 lbs x 10
45 lbs x 10
45 lbs x 10
45 lbs x 10


Chins (palms out):
bw x 7
bw x 6
bw x 6
bw x 4
bw x 5

latetext
10-31-2009, 04:11 AM
Squats 3-3-3
45 lbs x 5 x 2
95 lbs x 3
135 lbs x 2
155 lbs x 1
185 lbs x 1
working sets
180 lbs x 3
200 lbs x 3
230 lbs x 4
(predicted 1RM = 260 lbs)


Squats 5x10
working sets
135 lbs x 10
130 lbs x 10
125 lbs x 10
120 lbs x 4


Calf raises 5x10
working sets
50 lbs x 10 reps x 5 sets

I'm going to drop my actual 1 RM squat from 285 to 260 - 265 for this cycle. Not sure what happened, but I don't think I can keep up with the weight... I'm also not using a belt - not sure if that's making a difference......

latetext
11-01-2009, 02:33 PM
Bench 3-3-3
45 lbs x 5 x 2
65 lbs x 3
95 lbs x 3
115 lbs x 1
working sets
125 lbs x 3
145 lbs x 3
160 lbs x 10
(predicted 1RM = 213 lbs)


Bench 5x10
working sets
95 lbs x 10
85 lbs x 10
80 lbs x 10
85 lbs x 10
95 lbs x 10

BB rows 5x10
working sets
105 lbs x 10
105 lbs x 10
105 lbs x 10
105 lbs x 10
105 lbs x 10

latetext
11-02-2009, 10:12 PM
Deadlift 5-3-1:
45 lbs x 5 x 2
95 lbs x 3
135 lbs x 3
185 lbs x 1
working sets
215 lbs x 5
240 lbs x 3
270 lbs x 8
(1RM = 335 lbs)


Deadlift 5x10
working sets
165 lbs x 10
155 lbs x 10
145 lbs x 10
135 lbs x 10
145 lbs x 10


Hanging Leg Raises:
bw x 13
bw x 10
bw x 10
bw x 9
bw x 7

latetext
11-05-2009, 01:01 AM
Military Press 5-3-1:
20 lbs x 5 x 2
30 lbs x 3
45 lbs x 3
working sets
60 lbs x 5
70 lbs x 3
80 lbs x 10
(predicted 1RM = 107 lbs)


Military Press 5x10
working sets
45 lbs x 10
45 lbs x 10
45 lbs x 10
45 lbs x 10
45 lbs x 10


Assisted Chins (palms out):
bw - 80 lbs x 10
bw - 80 lbs x 10
bw - 80 lbs x 10
bw - 80 lbs x 7
bw - 80 lbs x 10

latetext
11-06-2009, 05:32 PM
Benched instead of squatting today because I might be going to dance party later tonight... don't want my legs to be owned before hand..

Bench 5-3-1
45 lbs x 5 x 2
95 lbs x 3
working sets
135 lbs x 5
155 lbs x 3
170 lbs x 8
(predicted 1RM = 215 lbs)


Bench 5x10
working sets
95 lbs x 10
95 lbs x 10
95 lbs x 10
95 lbs x 10
95 lbs x 10

BB rows 5x10
working sets
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10

latetext
11-09-2009, 03:53 PM
Squatted on saturday... horrible fail. I could only hit 230 twice, and the second rep was not close to the same depth. Looks like my strength in this lift is seriously suffering...

Squats 5-3-1
45 lbs x 5 x 2
95 lbs x 3
135 lbs x 2
working sets
180 lbs x 5
205 lbs x 3
230 lbs x 1
(predicted 1RM = 230 lbs)

latetext
11-10-2009, 04:10 AM
Deadlift UNLOAD:
45 lbs x 5 x 2
working sets
115 lbs x 5
145 lbs x 5
170 lbs x 5


Hanging Leg Raises:
bw x 10
bw x 9
bw x 9

latetext
11-11-2009, 03:38 PM
Military Press UNLOAD:
20 lbs x 5 x 2
working sets
35 lbs x 5
45 lbs x 5
50 lbs x 5


Military Press 3x10
working sets
20 lbs x 10 reps x 3 sets


Assisted Chins (palms out):
bw - 100 lbs x 10
bw - 100 lbs x 10
bw - 100 lbs x 10

latetext
11-13-2009, 09:33 PM
Squat UNLOAD:
45 lbs x 5 x 2
65 lbs x 6
85 lbs x 3
working sets
95 lbs x 5
115 lbs x 5
140 lbs x 5


Squat 1x10
working sets
65 lbs x 10


Seated Calf Presses:
20 lbs x 10
20 lbs x 10
20 lbs x 10

latetext
11-18-2009, 06:32 PM
I finished Cycle 1 on Monday with a Benching Unload workout. I will begin Cycle 2 with the following working maxes:

Deadlift: 295
Benchpress: 185
Squat: 225
Military Press: 90

I weighed in last week nov 13th at 160.8 lbs. Today I weighed in at 158.4 lbs. I'm attempting a gradual cut (recomp), so hopefully this goes alright.

latetext
11-18-2009, 06:36 PM
Deadlift 5-5-5
45 lbs x 5 x 2
95 lbs x 3
135 lbs x 3
working sets
190 lbs x 5
220 lbs x 5
250 lbs x 9
(predicted 1RM = 320 lbs)


Good Mornings
working sets
45 lbs x 12
45 lbs x 12
45 lbs x 12
45 lbs x 12
45 lbs x 12


Hanging Leg Raises
working sets
bw x 12
bw x 12
bw x 6
bw x 8
bw x 8

20 mins of eliptical machine at HR of 150 bpm

DL definitely went down from last when i hit 270 x 8 for an estimated 1RM of 335...

latetext
11-21-2009, 04:22 AM
Horrible drop in bench... estimated 1 RM is even 7 lbs lower than a month ago, and 15 lbs lower than the last time I benched.


Bench 5-5-5
45 lbs x 5 x 2
65 lbs x 3
85 lbs x 3
105 lbs x 3
working sets
120 lbs x 5
140 lbs x 5
160 lbs x 8
(predicted 1RM = 203 lbs)


Incline DB Press 5x15
working sets
30 lbs x 15 reps x 5 sets


BB rows 5x10
working sets
95 lbs x 10
95 lbs x 10
95 lbs x 10
95 lbs x 10
95 lbs x 10


LISS Cardio
20 mins on elliptical

latetext
11-24-2009, 03:18 AM
Squats are way down... I think depth is lower and I wasn't using a belt. But could that be making such a big difference?

Squat 5-5-5
45 lbs x 5 x 2
65 lbs x 3
95 lbs x 3
115 lbs x 3
working sets
140 lbs x 5
170 lbs x 5
190 lbs x 5
(predicted 1RM = 221 lbs)


Front Squat 3 x 10
working sets
95 lbs x 10 reps x 3 sets


Seated Calf Press 3 x 10
working sets
40 lbs x 10 reps x 3 sets

LISS Cardio
20 mins on elliptical - 1.9 miles

latetext
11-25-2009, 05:11 PM
WEDNESDAY

Military Press 5-5-5
20 lbs x 5 x 2
30 lbs x 5
45 lbs x 3
55 lbs x 1
working sets
60 lbs x 5
65 lbs x 5
75 lbs x 10
(predicted 1RM = 100 lbs)


Dips 3 x 12
working sets
bw - 80 lbs x 12 reps x 3 sets


Chins (palms out) 3 x 10
working sets
bw - 70 lbs x 10 reps x 3 sets

LISS Cardio
20 mins on elliptical - 2.0 miles

latetext
11-27-2009, 08:21 PM
FRIDAY

Deadlift 3-3-3:
warmup sets
working sets
205 lbs x 5
235 lbs x 5
265 lbs x 6 (estimated 1 RM: 315 lbs)


Good Mornings
working sets
65 lbs x 12 reps x 3 sets


Hanging Leg Raises
working sets
bw x 10 reps
bw x 10 reps
bw x 11 reps


Cardio
20 mins on elliptical ~ 155 BPM

latetext
11-28-2009, 08:55 PM
SATURDAY

Bench Press 3-3-3
45 lbs x 7
65 lbs x 3
95 lbs x 3
115 lbs x 1
working sets
130 lbs x 3
150 lbs x 3
165 lbs x 8
(predicted 1RM = 209 lbs)


Incline DB Press 3 x 15
working sets
35 lbs x 15 reps x 3 sets


BB Barbell Row 3 x 10
working sets
105 lbs x 10 reps x 3 sets


LISS Cardio
13 mins on elliptical - 1.1 miles

latetext
11-30-2009, 11:20 PM
Box Squat 3-3-3
45 lbs x 5 x 2
65 lbs x 3
95 lbs x 3
115 lbs x 3
135 lbs x 1
working sets (add belt)
155 lbs x 3
180 lbs x 3
200 lbs x 8
(predicted 1RM = 253 lbs)


Squat 3 x 10
working sets
95 lbs x 10 reps x 3 sets


Seated Calf Press 3 x 10
working sets
45 lbs x 10 reps x 3 sets


LISS Cardio
20 mins on elliptical - 1.6 miles

latetext
12-03-2009, 05:44 AM
Wednesday

Military Press 3-3-3:
30 lbs x 6
45 lbs x 3 x 2
working sets
60 lbs x 3
70 lbs x 3
80 lbs x 10
(estimated 1 RM: 106 lbs)


Assisted Dips
working sets
bw - ___ lbs x 12 reps x 3 sets


Assisted Chins (palms out):
bw - ___ lbs x 10
bw - ___ lbs x 10
bw - ___ lbs x 10


LISS Cardio
20 mins on elliptical - 2.0 miles

latetext
12-05-2009, 04:06 AM
FRIDAY

Deadlift 5-3-1:
warmup sets
working sets
220 lbs x 5
250 lbs x 3
280 lbs x 6 (estimated 1 RM: 336 lbs)


Good Mornings
working sets
75 lbs x 12 reps x 3 sets


Hanging Leg Raises
working sets
bw x 11 reps
bw x 11 reps
bw x 12 reps


Cardio
5 mins on bike ~ 135 BPM, 15 mins on elliptical ~ 155 BPM

latetext
12-06-2009, 06:27 PM
SUNDAY

Bench Press 5-3-1
45 lbs x 5 x 2
65 lbs x 3
85 lbs x 3
105 lbs x 2
125 lbs x 1
working sets
135 lbs x 5
155 lbs x 3
175 lbs x 5
(predicted 1RM = 204 lbs)


Incline DB Press 3 x 15
working sets
35 lbs x 13 reps x 3 sets


BB Barbell Row 3 x 10
working sets
115 lbs x 10 reps x 3 sets


LISS Cardio
20 mins on elliptical - 1.5 miles

latetext
12-08-2009, 01:21 AM
MONDAY

Box Squat 5-3-1
45 lbs x 5 x 2
95 lbs x 3
135 lbs x 3
working sets
170 lbs x 5
190 lbs x 3
215 lbs x 6
(predicted 1RM = 258 lbs)


ATG Squat 3 x 10
working sets
105 lbs x 10 reps x 3 sets


Seated Calf Press 3 x 10
working sets
50 lbs x 10 reps x 3 sets


LISS Cardio
20 mins on elliptical - 2.0 miles

latetext
12-09-2009, 05:33 PM
WEDNESDAY

Military Press 5-3-1
20 lbs x 5 x 2
30 lbs x 3
45 lbs x 3
55 lbs x 1
working sets
65 lbs x 5
75 lbs x 3
85 lbs x 10
(predicted 1RM = 113 lbs)


Dips 3 x 12
working sets
bw x 12 reps x 3 sets


Chins (palms out) 3 x 10
working sets
bw - 46 lbs x 10 reps x 3 sets


HIT Cardio
20 mins on elliptical - varying from 145 bpm to 170 bpm

latetext
12-13-2009, 05:05 PM
SUNDAY

Deadlift UNLOAD
warmup sets
working sets
120 lbs x 5
150 lbs x 5
175 lbs x 5


Good Morning 2x8
working sets
85 lbs x 8 reps x 2 sets


Hanging leg Raises
working sets
bw x 8 reps x 2 sets


HIT Cardio
20 mins on elliptical - alternating resistances at every 60-90 seconds

latetext
12-17-2009, 04:36 PM
TUESDAY

Benchpress UNLOAD
warmup sets
working sets
75 lbs x 5
90 lbs x 5
110 lbs x 5


Incline Db Press 2x10
working sets
35 lbs x 10 reps x 2 sets


Barbell Rows 2 x 8
working sets
115 lbs x 8 reps x 2 sets

latetext
12-17-2009, 07:47 PM
THURSDAY

Squat UNLOAD
warmup sets
working sets
90 lbs x 5
115 lbs x 5
135 lbs x 5


ATG Squats 2x8
working sets
105 lbs x 8 reps x 2 sets


Laying Calf Press
working sets
50 lbs x 8 reps x 2 sets


HIT Cardio
20 mins on elliptical - alternating resistances at every 60-90 seconds

latetext
12-18-2009, 06:27 PM
FRIDAY

Military Press UNLOAD
warmup sets
working sets
35 lbs x 5
45 lbs x 5
55 lbs x 5


Dips 2x8
working sets
bw x 8 reps x 2 sets


Assisted Chins (palms out):
working sets
bw - 70 lbs x 8 reps x 2 sets


HIT Cardio
20 mins on elliptical - alternating resistances at every 60-90 seconds

latetext
12-20-2009, 04:02 PM
Weighing in at 159 lbs...
Last cycle went alright, besides the adjustments I had to make to my squat.

New working maxes for cycle 3:

Deadlift: 305 (+10 lbs)
Benchpress: 190 (+5 lbs)
Squat: 230 (+5 lbs)
Military Press: 95 (+5 lbs)

latetext
12-20-2009, 05:45 PM
Deadlift 5-5-5
45 lbs x 5 x 2
95 lbs x 3
135 lbs x 3
working sets
200 lbs x 5
230 lbs x 5
260 lbs x 5
(predicted 1RM = 303 lbs)


Good Mornings
working sets
80 lbs x 12 reps x 3 sets


Hanging Leg Raises
working sets
bw x 8 reps x 3 sets

DL went down... wasn't really feeling it today.

latetext
12-21-2009, 04:18 PM
Benchpress 5-5-5
45 lbs x 5 x 2
95 lbs x 3
115 lbs x 1
working sets
125 lbs x 5
145 lbs x 5
160 lbs x 10 (needed spotting on 11h rep)
(predicted 1RM = 213 lbs)


Flat DB Press
working sets
40 lbs x 12 reps x 3 sets


Barbell Rows
working sets
120 lbs x 10 reps x 3 sets


Cardio
HIIT on elliptical - varying resistances every 60 seconds - HR between 155 & 175

latetext
12-24-2009, 04:49 AM
WEDNESDAY

Box Squat 5-5-5
45 lbs x 5 x 2
95 lbs x 3
115 lbs x 2
135 lbs x 1
working sets
150 lbs x 5
175 lbs x 5
195 lbs x 10
(predicted 1RM = 260 lbs)


ATG Squat
working sets
120 lbs x 10 reps x 3 sets


Calf Extensions
working sets
60 lbs x 10 reps x 3 sets


Cardio
HIIT on elliptical - varying resistances every 60 seconds - HR between 155 & 175

latetext
12-25-2009, 03:41 AM
THURSDAY

Military Press 5-5-5
20 lbs x 5 x 2
30 lbs x 5
45 lbs x 3
55 lbs x 1
working sets
55 lbs x 5
65 lbs x 5
75 lbs x 13
(predicted 1RM = 107 lbs)


Dips 3 x 10
working sets
bw + 5 lbs x 10 reps x 3 sets


Chins (palms out) 3 x 10
working sets
bw - 70 lbs x 10
bw - 70 lbs x 10
bw - 70 lbs x 7

Cardio
5 mins on elliptical - 2.0 miles

Messed up the weights for this workout... I was supposed to go 60 70 80. ah well, i'll just resume correct weights next week.

latetext
12-27-2009, 08:28 PM
SUNDAY

Deadlift 3-3-3
45 lbs x 5
95 lbs x 3
135 lbs x 3
185 lbs x 2
205 lbs x 1
working sets
215 lbs x 3
245 lbs x 3
275 lbs x 6
(predicted 1RM = 330 lbs)


Good Mornings
working sets
85 lbs x 12 reps x 3 sets


Hanging Leg Raises
working sets
bw x 10 reps x 3 sets

latetext
12-28-2009, 09:22 PM
Benchpress 3-3-3
2 mins fast walking
45 lbs x 8 x 3
65 lbs x 3
95 lbs x 3
115 lbs x 2
125 lbs x 1
working sets
135 lbs x 3
150 lbs x 5
170 lbs x 10 (PR)
(predicted 1RM = 226 lbs)


Flat DB Press
working sets
40 lbs x 15 reps x 3 sets


Barbell Rows
working sets
125 lbs x 10 reps x 3 sets


Cardio
played some football for an hour or so... not too intense - hopefully won't hinder my recovery

latetext
12-30-2009, 09:41 PM
WEDNESDAY

Box Squat 3-3-3
3 mins fast walking
45 lbs x 8 x 3
65 lbs x 3
95 lbs x 3
115 lbs x 3
135 lbs x 2
150 lbs x 1
working sets with belt
160 lbs x 3
185 lbs x 3
205 lbs x 10
(predicted 1RM = 273 lbs)


ATG Squat
working sets
95 lbs x 10 reps x 3 sets


Calf Extensions
working sets
70 lbs x 10 reps x 3 sets

latetext
01-02-2010, 01:40 AM
FRIDAY

Military Press 3-3-3
25 lbs x 5
30 lbs x 5
45 lbs x 3
55 lbs x 1
working sets
65 lbs x 3
75 lbs x 3
85 lbs x 10
(predicted 1RM = 113 lbs)


Dips 3 x 10
working sets
bw + 10 lbs x 10 reps x 3 sets


Chins (palms out) 3 x 10
working sets
bw - 70 lbs x 10
bw - 70 lbs x 10
bw - 70 lbs x 9

Cardio
LISS 10 mins on elliptical @ 125 bpm

Messed up the weights for this workout... I was supposed to go 60 70 80. ah well, i'll just resume correct weights next week.

latetext
01-03-2010, 09:01 PM
SATURDAY

Deadlift 5-3-1
45 lbs x 8 reps x 3 sets
95 lbs x 3
135 lbs x 3
185 lbs x 2
205 lbs x 1
225 lbs x 1
working sets
230 lbs x 5
260 lbs x 3
290 lbs x 1
(predicted 1RM = 290 lbs)

cut my workout short.. i was pretty annoyed I cudn't hit 290 for at least 5-6 reps... Don't know what happened

latetext
01-05-2010, 12:06 AM
Benchpress 5-3-1
45 lbs x 5 x 3
65 lbs x 3
95 lbs x 3
115 lbs x 2
135 lbs x 1
working sets
140 lbs x 5
160 lbs x 3
180 lbs x 6
(predicted 1RM = 216 lbs)


Flat DB Press
working sets
45 lbs x 10 reps x 3 sets


Barbell Rows
working sets
130 lbs x 10 reps x 3 sets