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Snowblind3
01-18-2012, 10:32 PM
Hey all, brother is letting me use his account to post my stats..

I have been lifting for a bit but highly inconsistent and now that I've joined the Navy I have a concrete schedule. Anyways, this is my workout I have been doing for the past 10 weeks.. It has been REALLY hectic with school for about two months, hence all the jumping around and missed workouts. The "J" "C" and "L" are for my friends workouts that I was keeping track of.

I am now doing Pavel's workout which is as simple as you can get.
LINK: http://www.fourhourworkweek.com/blog/2008/12/18/pavel-8020-powerlifting-and-how-to-add-110-pounds-to-your-lifts/

Monday –heavy squat (SQ)
Tuesday –heavy benchpress (BP)
Wednesday –heavy deadlift (DL)
Thursday – light SQ
Friday –light BP
Saturday –off
Sunday –off

Doing 5x5 for all. I started this on my latest workout..today.


STATS

6'0
195-200lbs
very lean, almost zero bodyfat anywhere except on flat stomach, no defined abs but can see them clearly when flexed.

Guesstimate 10-12%BF




Week 1
Squat 3x5 155
Db lat 4x6 50
Calf raises 3x15 90
BB curl 3x8 40

BP 3x5 135
MP 3x8 95
SC 3x10 55
Abs 3x10 50

Deadlift 3x5 135
Assist chins 4x6 with 90lbs
BB curl 3x8 40


Week 11
Week 10
Squat 3x5 225/225/225x4
DB lat 4x6 90/90/90/90
Calf Raises 3x15 150/150/150
BB curl 3x8 70/70/70

BP 3x5 175x3/x4 /x3
MP 3x8 125/125/125
SC 3x10 80/80/x7
Abs 3x10 90/90/90

Deadlift 3x5 225/225/225
Assist pull ups 4x6 with 40lbs
BB curl (ez curl bar, 70 is the added weight) 3x8 70



STARTING PAVEL'S WORKOUT (Wednesday)
BP 5x5 175/175/175/175x4/175x4

*Notes* Holy shit did I just lift that with relative ease? Yes. Yes I think I did.

The whole resting 5+ minutes in between helped A LOT and especially just doing that lift..think I'm going to enjoy this workout. Will keep you updated.

Snowblind3
01-21-2012, 11:21 AM
Friday

Deadlift 5x5

225/225/225/225/225

These sucked

Snowblind3
01-24-2012, 09:39 PM
Monday

Squat 5x5 225/225x4/225x5failure/225x4/225x5

Tuesday

Bench Press

5x5 185x3/185x4/185x4/185x4/185x4failure

Fuck, didn't mean to go to failure. Oh well.

Snowblind3
01-26-2012, 06:51 AM
Wednesday

Deadlift 5x5 235/235/235/235/235

Not too bad

Snowblind3
01-30-2012, 05:17 PM
Thursday

5x5 SQ 185

For some reason it was a bit more rough than I thought?
Think it is time for a break after 3 months of heavy lifting

Friday

5x5 145 BP

No problems here went well



MONDAY TODAY

Decided I am taking a week off to let my body regenerate. Going to try to eat heavily and force feed as much protein as possible.

Snowblind3
02-02-2012, 08:54 PM
rest week after 3 months of lifting

Snowblind3
02-12-2012, 10:14 PM
Squat 5x5 225

Bench 5x5 185x3/185x4/185x3/185x3/185x3

Deadlift 5x5 245

Snowblind3
02-13-2012, 08:50 PM
Weight 200

Weighing myself every monday morning.

Squat 5x5 245

Put on 10's instead of 5's..noticed after my first set..thought hell why not.

Did all 25 reps, but I wouldn't have been able to do a rep more. Whew, definitely 8 hours of sleep tonight.

Post stretching was 1 min of strict one legged quad, hammies, and hip flexor stretch. Each leg of course.

Shinjin
02-13-2012, 10:54 PM
Holy shit huge PR. Nice work, man!

Snowblind3
02-15-2012, 06:42 AM
Hey Shinjin! I appreciate it thank you!

Tuesday

Bench Press 5x5 185x4/185x3/185x5failure/185x2/185x3

As I try different small adjustements in position and certain mindsets I am believing more and more that the mind has such a vast part in lifting. for the rep of 5 to failure, beforehand I visualized myself doing it and the 4 felt really good, I just got greedy...now it is just perfecting that mindset.

BTW I SUCK AT BENCH...

I ran after I did the above stretches...
1x400m 1:35 sec my goal was 1:30
6x200m 45 sec each

Snowblind3
02-15-2012, 10:17 PM
Wednesday

Deadlift 5x5 275x5/275x5/275x5/275x5/275x5

On my 3rd set I ripped open two calluses..taped em up and did the last two sets.

Tried a different deadlifting technique..where you do regular deadlift and drop the bar at lockout. I've read it helps prevent hammie injuries...I apparently also lift more and tear calluses..

Guess it is one right glove for a couple weeks

Normal stretches

Snowblind3
02-21-2012, 08:38 PM
Tuesday

Box Squat 5x5 255x5/255x4/255x3/255x4/255x3

Wanted to try it and still not sure if I like it or not..was weird. I probably could have got 4-5 reps on all but I am not used to the form...

Normal stretches

Snowblind3
02-24-2012, 06:54 AM
Decided to not bench or deadlift this week..I hurt my elbow flexor jumping pounds last week with deadlifts and I'd rather not injure it more. Sucks because I just had a week off >.<

disciple X
02-24-2012, 10:27 AM
Nice simple workouts...

Why dont you drop weight so you can hit your 5x5 without missing any reps and then build up? You can do it however you want, but i've had a lot more success with these style routines when i built momentum and carried through to new PRs. It gets the mind right knowing you smashed all 25 reps last time...

And if your elbow hurts, just sauat a lot this week :)

Snowblind3
02-24-2012, 12:49 PM
Thursday

Ran a mile since I couldn't work out...easy pace.

And disciple, what about when I miss the 25 reps? I shouldn't go down no? I should just hit it till it is 25 and then so on right? If I went down I'd be doing the same weight for 25 reps for a couple weeks lol, saying I didn't hit the next 25.

For deadlift, I always PR, and usually by leaps and bounds
For squat, I USUALLY PR
For bench...meh screw bench.

Thanks for your reply!

Snowblind3
02-28-2012, 05:52 PM
I played some HARD football last Saturday and I haven't played in a LONG time and beat the fuck out of my body. I couldn't even lift my legs past a 45 degree angle..Barely can get them to 90 now. I skipped squats since I couldn't even do a bodyweight squat lol. Feeling better today, gonna bench.

Snowblind3
03-05-2012, 08:45 PM
A lot of navy shit happened in between my last post and now..so my lifts have been slacking. Time to get back into it

Monday

Squat 5x5 245x4/x3/x2/x2/x2

Tried box squatting once but I'm just going to stick with regular squatting. I really want to work on my depth, I do always get parallel, but I want to get to where I can touch my hammies to my calves. As of now I go a bit below parallel.

Next week I wouldn't be surprised if I got all 5, I'll just super cram protein.

Tomorrow I bench and run!

Snowblind3
03-07-2012, 01:38 PM
Tuesday

BP 5x5 185x2/165x5/x5/x5/x5

Needed to take a step back and put away my pride. I hate having a low bench and it gets to me and I end up rushing shit and fucking it up even more..dropped it 20 lbs.

Was supposed to run but didn't know I had a duty recall that day, didn't get a chance. I think I'll run today and tomorrow, since I won't have time over the weekend.

Snowblind3
03-07-2012, 09:23 PM
Wednesday

Deadlift 5x5 275x5/x5/x5/x5/x5

Elbow flexor still kinda bothering me and had lack of sleep and hydration today, but workout went well I suppose.

Snowblind3
03-14-2012, 09:30 PM
Didn't work out monday or tuesday..

Sunday night had 5 hours of sleep and felt bad that monday, then tuesday I had PT and ended up trying first class of Judo..

Wednesday

Squat 5x5 245x3/x2/235x3/225x5/x5

Knew coming in today that I wasn't at my best..going to do 225 5x5 next week and work my way back up.

Snowblind3
03-20-2012, 06:22 AM
Monday

Squats 5x5 225

Snowblind3
03-21-2012, 09:40 PM
Wednesday

Deadlift 5x5 285x5/x5/x5/x5/x5 and not a goddamn rep more, I was doubting myself on the 2nd set lol

Bench Press 5x5 175x5/x5/x5/x5/x5

Have a navy wide terrorist drill this weekend so gym is closed tomorrow and weekend..had to do both today..sucked.

Snowblind3
03-27-2012, 08:26 PM
Monday

Squat 5x5 230

Snowblind3
04-04-2012, 06:23 AM
Last Wednesday

Bench 5x5 180/180/175/175/175

this week is rest week