Front Squat 2x10x135
Weighted Chin 1x45x9 Dropset to BWx3 (really fast dropset....I had nothing left to give)
Weighted Dips 1x70x8 Dropset to BWx10 (took about 10 seconds to get the belt off so had some reprieve)
Felt good in this rep range, but after a couple more weeks I'm gonna bump the weights and go 6-8....then again and go 3-5. Just kinda winging it though rather than doing somebodies program. Actually I'll be bumping the weights for this workout on everything but the Dips it looks like just to stay in the rep range I'm aiming for.
In matters of style, swim with the current. In matters of principle, stand like a rock.
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OHP 2 sets 5x140...drop set 5x115...drop set 45x12
Lateral raises 20'sx8
Leg Press 2x8
One arm rows 2 sets 75x8
Leg Curls 2x75x8
Stronglifts "B" workout today.
Squats: 5x5 @ 275 lbs
OHP: 5x5 @ 120 lbs
Deadlift: 1x5 @ 300 lbs
Probably throw in some handstands, chin ups and ab work depending on how energetic I feel. Partner wrestling constituted a pretty....vigorous workout... earlier today also
5 Rep Maxes as set so far on SL:
Squats: 5x 330 lbs
Bench: 5x 220 lbs
Pendlay: 5x220 lbs
OHP: 5x 140
Deadlift: 5 x 350 lbs
I went over 50% of my 5RM when starting out...cos I just couldn't justify lifting like a wuss for that many weeks. We'll see how that decision pans out.
Today is play: 60 - 90 minutes of tae kwon do sparring class. Ulp.
F, 43 years old, 4 feet 11.5 inches (yes, that half inch matters!)
**First-ever 5K race 11/28/13: 37 minutes, 18+ seconds, no stopping**
Yeahh...I've just finished the YAYOG circuit (level3 of 3D dvd set) for the first time (with little modifications).
I'm glad to see that I could improve my air plunges (?)
Neck Dips 60lbs x 8
Regular Dips 85lbs x 5
Lying DB press 2 sets
Push ups with intentions BW 1 set
Lying extensions 88lbs with intentions x 6, 44lbs with intentions x 12
Seated extension 50lbs x 9, 35lbs x 13
Static hold dip BW to failure
Lots of machine work. The Y that I go to (ummmm...the gym for you pervs) doesnt have a spot for a squat rack or to do deads anymore. They got some nice new equipment and some useless smith machines though. Anybody actually use those smith machines for squats? Better than nothing? Anyhow, so did a really good machine HIT sort of full body workout....just felt off though cause I went in with deadlifts on the top of the list for what I was doing that day.
Two sets of everything. First set to within 2-3 reps of failure...second going to and beyond for some static holds.
Smith Front Squats 5x140x5-8 (almost to fail on last one. 5 sets cause the felt kinda funky and I was trying to get in best position to get the most out of em....felt like I was by the last set.)
Chest press 2x 210x9
Shoulder Press 2x170x5
Compound Rows 2x160x7
Lateral Raises 2x90x7 (definitely my fav as far as the machines go)
Leg Curls 2x90x8
Squats: 265 x 5 / 300 x 3 / 335 x 5 (new PR!)
Bench: 175 x 5 / 200 x 5 / 220 x 3 (kinda weak. 4 should have happened, I was even hopeful for 5.)
Power Cleans: 135 x 3 / 145 x 3 / 155 x 1 / 145 x 3 / 135 x 3
Dips: + 50 lbs 10/10/10
Chins: + 50 lbs 5/6/6
Alternated sets of the last 2. Kept the weight light because I wanted to get some volume in.
Really stoked about squatting 335 for 5. This is a 10-lb PR in both senses (5-rep and 1-rep). Also heaviest squat ever as a percentage of bodyweight, at just under 205%.
The Champagne of Beards