crt1530's Training Journal

[crt1530]

2008.02.13

Bench Press
175x5x1
205x4x1
240x3x1
275x1x1
315x1x1
260x3x5

Chin-up
BWx12x5

Single Leg Calf Raise
BWx20x5

Decline Sit-up
BW+25x10
BW+25x6/4
vomit
BWx10

Notes
I was going to try for a new bench PR tonight, but my shoulders were still sore from presses on Wednesday and 315 didn't go up as fast as it needed to for a PR attempt. I received my cissus extract today. I read that it can cause upset stomachs, but I hadn't puked in a few years and figured I'd be OK. I was wrong. I will refrain from taking it right before I go to the gym from now on. Cissus extract and fish oil vomit is the worst taste I have ever experienced.

 

[crt1530]

2009.02.16

Squat
265x5x1
315x4x1
370x3x2
420x3x5

Bench Press
175x5x1
205x4x1
240x3x2
275x3x6

Chin-up
BWx12x5

Notes
Blegh. Everything felt heavy today.

1:30

 

[crt1530]

2009.02.18

Press
95x5x1
135x4x1
155x3x2
175x3x6

Deadlift
315x5x1
405x3x1
510x3x2
510x1x1
510x2x1
510x3x2

Chin-up
BWx5
BW+65x3x6

Notes
Something felt funky with my back on the first rep of the third deadlift work set. I'm not sure if my form was off or what, but it just did not feel right. So, I took a time out, rolled on a medicine ball for a few minutes, and did a damage assessment. After I decided that I was not injured, I finished the rest of the sets.

1:30

 

[crt1530]

2009.02.20

Squat
265x5x1
315x4x1
370x3x2
420x3x3
455x2x3

Bench Press
175x5x1
205x4x1
240x3x2
275x3x6

Chin-up (One minute per set)
BWx5x15

Notes
I am keeping the squat volume down to avoid aggravating my knee. I was the only person in the weight room the entire time I was at the gym tonight.

1:30

 

[crt1530]

2009.02.23

Bench Press
175x5x1
205x4x1
240x3x2
275x3x2
295x2x3
275x3x2

Chin-up
BWx12x5

Decline Sit-up
BW+25x10,7/3,5/5

Notes
Knee is getting better, but I think squatting once per week could help speed things along. Bench press felt a bit heavy tonight. My set intervals were off because I was helping one of my gym acquaintances with his squatting. Chins were pretty decent because I had extra time between sets. Only the last two reps of thte fifth set were kipped. On the sit-ups, I set the weight down after I reached failure and did bodyweight reps until I hit ten reps.

1:35

 

[crt1530]

2009.02.25

Press
95x5x1
125x4x1
145x3x1
165x2x1
195x1x1
215x0x2
175x3x2
185x2x3

Deadlift
315x5x1
405x3x1
510x3x3
545x2x3

Chin-up
BWx5
BW+65x3x3
BW+80x2x3

Rolling Thunder
97x6x6

Notes
I should probably not try for a press PR within 48 hours of a tough bench press session. I modified my grip on the RT handle after watching Donut's video. I was treating it like a pinch lift without using much of any wrist strength.

1:40

 

[TallBill]

Just noticed the 636 deadlift, nice stuff

 

[crt1530]

2009.02.28

Chin-up
BWx16,10,10,8

Back extension
BWx15x5

Notes
Back was feeling a bit tweaky after deadlifts on Wednesday, and it got worse when I was stretching on Thursday. Decided to start the deload that I've been thinking about.

 

[crt1530]

2009.03.02

Squat
265x5x1
315x4x1
370x3x2
420x2x6

Bench Press
175x5x1
205x4x1
240x3x2
275x2x3
280x2x3

Chin-up
BWx13x5

Notes
Deloads are boring.

 

[crt1530]

Originally posted by: TallBill
Just noticed the 636 deadlift, nice stuff

Thank you.

 

[crt1530]

2009.03.04

Press
95x5x1
115x4x1
135x4x1
155x3x2
180x3x5

Chin-up
BWx5x1
BW+70x3x5

Rolling Thunder
102x5x5

Notes
Chin-ups are easier when you don't do deadlifts beforehand.

 

[conorvansmack]

What's Rolling Thunder?

 

[TallBill]

Originally posted by: conorvansmack
What's Rolling Thunder?

http://www.youtube.com/watch?v=p13qhV5RtXU

 

[crt1530]

2009.03.09

Squat
265x5x1
315x4x1
370x3x2
425x3x6

Bench Press
175x5x1
210x4x1
245x3x2
280x3x4
280x2x3

Notes
Energy was low today. My diet and sleep have been insufficient and erratic the last four days.

1:30

 

[crt1530]

2009.03.11

Press
Epic Phail

Chin-up
BWx5x1
BW+70x3x6

Rolling Thunder
104.5x5x6

Notes
Press felt way too heavy tonight despite the fact that I was using the same exact weight as last week. Even the cleans felt heavy. I only got one set of three at 180 tonight. Last week I got six. Chins and rolling thunder felt fine.

 

[TallBill]

Oh noes!

 

[SociallyChallenged]

Perhaps it's time for a break? You said your energy levels were low the previous workout and this time your lifts suffered severely. Maybe take a few extra days off? I'm sure you know all this, just wanna make sure you take care of yourself before something like CNS fatigue sets in hard.

 

[crt1530]

2009.03.13

Bench Press
135x5x1
185x4x1
225x3x1
275x1x1
295x1x1
325x0x1
300x1x3
185x10x1

Deadlift
315x4x1
405x3x1
455x1x1
515x1x15

Notes
My pressing sucks. Fortunately, my back and deadlift were feeling pretty good tonight. I forgot one of my deadlift shoes, so I tried deadlifting in socks tonight. I also moved in my stance about six inches. It felt pretty good. I used a hook grip on the first two reps of 515 and once again ripped the skin at the base of my left thumb. I was not pleased with my bench pressing, but on the balance, I was pretty happy. I had my semi-annual back tweak two weeks ago, and tonight it didn't even bother me at all.

 

[crt1530]

2009.03.19

Press
95x5x1
115x4x1
135x4x1
155x3x2
170x3x3
180x2x3

Deadlift
315x3x1
405x3x1
455x3x1
515x2x1
585x1x1
605x1x1

Rolling Thunder
107x5x5

Chin-up
BWx5x1
BW+90x2x5

Dip
BWx25

Notes
Tore my hand on the set with 515 and decided it wasn't going to be a high-rep day. So, I worked up to a 95% single. Dropped my working weight on the press by ~5%. I decided that if somebody else was missing reps on a regular basis, I would tell them to reset their working weight. Thus, I am taking my own advice. I hadn't planned on doing the dips, but decided to do a set on the way out. I'm going to try to start doing some higher rep sets for upper body pressing.

1:30

 

[crt1530]

2009.03.24

Squat
265x5x1
315x4x1
355x3x2
405x2x5

Bench Press
175x5x1
205x4x1
235x3x2
265x3x3
255x3x3

Squat
265x5x1
315x5x1

Dip
BWx20,20,15,14,12,11,10

Notes
Bench press sucked. It probably had something to do with 1) me being a weak bitch and 2) doing a bunch of gripper work this afternoon.

1:20

 

[crt1530]

2009.03.26

Press
95x5x1
135x4x1
160x3x7

Deadlift
315x3x1
405x3x1
455x3x1
515x3x1

Chin-up
BWx5x1
BW+70x3x6

Rolling Thunder
109.5x5x5

Press
100x10x2
100x7x3

Notes
The skin below my pinky wasn't back to 100% yet and I could tell that if I kept deadlifting I was going to rip it again. Bah.

 

[crt1530]

2009.03.31

Squat
265x5x1
315x4x1
355x3x2
405x2x5

Bench Press
175x5x1
205x4x1
225x3x2
255x3x6

Squat
265x5x1
315x5x1
355x4x5

Chin-up
BWx12x5

Notes
I have hit a bit of a wall on my pressing. I've also been dealing with some patellar tendinitis in my left knee. My plan to deal with all of this is to drop my training maxes 5-10% and start adding more accessory volume. Hopefully, this will help me build my conditioning/GPP and let me surpass my previous plateaus.

1:40

 

[crt1530]

2009.04.03

Press
95x5x1
115x4x1
135x3x2
160x3x6

Deadlift
315x4x1
405x3x1
455x3x1
515x3x5

Chin-up
BW+75x3x6

Press
100x10x4
100x8x1

Rolling Thunder
107x3x5

Notes
Felt pretty good tonight. Deadlifting is much easier when you don't have a big raw patch of skin on your hand. Might drop the chin-up weight a bit for next week.

1:40

 

[crt1530]

2009.04.17

Squat
275x5x1
315x4x1
365x3x2
405x3x5

Bench Press
175x5x1
205x4x1
225x3x2
245x3x6

Chin-up
BWx10x5

Notes
I just moved and my schedule has been off the past two weeks. Got back into the gym tonight. My knee didn't seem to notice that I gave it two weeks of R and R. I am going to order some knee straps that put pressure on the patellar tendon.

I tried out the Bally Total Fitness that is by my new place. Some huge (275+lb) bodybuilder came up and talked to me because he liked my squatting. The equipment sucks. The barbells are all made by IronGrip. They have almost no knurling and the rings are 36" apart instead of 32". The hooks on the power rack were uneven.

2009.05.10

Press
95x5
115x5
135x5
145x5
155x5

Chin-up
BWx10,10,10,8,7,6

Press
95x10,10,10,8,6,6

Notes
Since my knee is such weak sauce and Sheiko routines are built around squatting twice a week, I am trying the 531 routine.

2009.05.11

Deadlift
315x5x1
365x5x1
425x5x1
455x5x1
485x5x1
275x10x5

Hanging Leg Raise
BWx10x3

...a few hours...

Hike
3.75 miles (up and down) with 700 vertical feet

Notes
Both the high rep deadlifts and the hike demonstrated that I am best when exercises involve three or fewer repetitions.

2009.05.13

Bench Press
135x5x1
155x5x1
185x5x1
205x5x1
215x5x1
230x7x1
135x10x5

Chin-up
BWx10,10,9,7,7,7,6

Dip
BWx20,15,13,12,11,11,11,10

Notes
One problem I see with the 531 routine is that I don't have a spotter and am no longer able to bench in a power rack, so I will have a hard time going all the way to failure. I may have had another couple reps in me on the bench press, but decided that was good enough.

2009.05.14

Squat
135x5x1
185x5x1
225x5x1
275x5x1
315x5x5
225x10x3

Prone Leg Curl
100x10x5

Standing Calf Raise
BWx20x5

Notes
Kept it light and my knee felt pretty good.

2009.05.17

Press
95x5x1
115x5x1
135x3x1
160x3x5
95x10x5

Notes
I can't remember the last time I went to the gym this early (I got there at 7:15). Had to make it quick because I'm going bungee jumping later today.

2009.05.19

Hike
~5 miles

Notes
The furthest I have walked in a long time. Surprisingly, it seemed much easier than last week's 3.75 mile hike.

I weighed 202.4 this morning. I may have to increase my calories if I keep up with this "being active outside the gym" stuff.

2009.05.20

Bench Press
135x5x1
155x5x1
185x3x1
205x3x1
225x3x1
245x3x5
140x10x5

Chin-up
BWx12,10,9,7,7,6

Dip
BWx20,15,12,11,11,11,10,10

Notes
Picked up some Moleskin, so treadmill walking will be added to the schedule in short order.

2009.05.21

Squat
135x5x1
185x5x1
225x3x1
275x3x1
315x3x1
365x3x5
225x10x5

Prone Leg Curl
110x10x5

Hanging Leg Raise
BWx10x3
BWx8x2

Notes
Feeling pretty good. My knee is still getting better, but it is a ways off from 100%. It seems that the discomfort with my knee is directly related to the amount of weight on the bar and has little to do with the total amount of work/volume. That being the case, I may just stick with 5x5 on squat days instead of doing 3x5 and 1x5.

2009.05.22

Rolling Thunder
97x5x1
107x3x1
122x1x1
132x1x1
142x1x1 PR with new handle
112x5x5

Nautlius Super Forearm
120x10x5 Pro/Sup
60x10x5 Curl/Rev

Treadmill
3.0mph @ 10% for 20 minutes w/ 170bpm final HR

Notes
This gym used to be a Gold's Gym before BTF bought out the local franchise owner. All of the equipment is nearly exactly the same as another Gold's/BTF I used to go to. This other gym had a piece of Nautilus weight stack equipment called the "Super Forearm" that has Wrist Supination, Wrist Pronation, Wrist Curl, Reverse Wrist Curl, and a movement that mimics a gripper. It was great. I had never seen it anywhere else before or since, but the fact that the equipment in this gym was all so similar, I decided to walk through the maze of weight machines today and I found the Super Forearm. Yes, you can do all of these movements without a machine, but having it at the gym will make me much more likely to do them on a regular basis.
Pic

2009.05.23

Press
95x5x1
115x3x1
135x1x1
155x1x1
175x1x5
95x10x5

Chin-up
BWx12,10,8,6,6,6,6,6 (60)

Dip
BWx20,20,16,14,13,13,13 (109)

Notes
There are some really weird dudes at this gym.

2009.05.26

Burpee
14

Deadlift
315x3x1
405x3x1
455x1x1
495x1x1
545x1x1
585x1x1
545x1x3

Burpee
15

Hanging Leg Raise
BWx12,12,10,10,8

Notes
545x1x5 seems like a decent starting spot for the third week of this routine. 585 is probably a bit too heavy to allow extended progress. I'll go to 555 next month.

2009.05.28

Bench Press
135x5x1
155x5x1
185x5x1
205x3x1
225x1x1
245x1x1
275x1x5
145x10x5

Chin-up
BWx12,12,10,7,7,6,6,6 (66)

Dip
BWx20,20,18,15,14,13 (100)

Burpee
11x3

Notes
Note to self: do not save burpees for the end of workouts.

2009.05.29

Squat
135x5x1
185x5x1
225x5x1
275x5x1
325x5x5
225x10x3

Prone Leg Curl
120x10x5

Unilateral Calf Raise
BWx10x5

Notes
Since I am squatting noob weights, I am going to go with a noob linear progression. 5x5 with 5lb jumps each week.

2009.05.30

Burpee
19

Rolling Thunder
77x5x1
97x3x1
122x1x1
144.5x1x1 2.5lb PR
117x5x5

Nautilus Super Forearm
Wrist Pronation & Supination - 130
Wrist Curl - 90
Reverse Wrist Curl -70
10x5

Treadmill
3.0mph @ 7% incline for 30 minutes w/145bpm final HR

Notes
I was playing around with the heart rate monitor on the treadmill. I found that I can lower my heart rate significantly if I focus on my breathing.

2009.05.31

Burpee
20

Press
95x5x1
115x5x1
145x5x5
95x10x5

Chin-up
BWx12,11,8,7x2,6x5 (75/10)

Dip
BWx20x3,16,15,14 (105/6)

Treadmill
3.0mph @ 7.0% for 30 minutes w/ 145bpm final HR

Notes
Dips are coming along nicely.

2009.06.01

Burpee
21

Deadlift
315x5x1
365x5x1
435x5x5

Hanging Leg Raise
BWx12,12,8,8,8

Notes
1. I forgot my Chucks and had to wear my oly shoes.
2. I suck at multi-rep deadlift sets.
3. Iron Grip plates suck.

2009.06.03

Bench Press
135x5x1
155x5x1
185x5x1
205x5x1
225x5x5
150x10x5

Chin-up
BWx12,12,9,8,7,7,6,6,6,6 (79/10)

Dip
BWx20,20,20,15,14,14 (103/6)

Treadmill
3.0mph @ 7.5% for 30 minutes w/ 150bpm final HR

Notes
I forgot to bring a Sharpie and tape measure to fix the barbell on the bench press station.

2009.06.05

Squat
135x5
185x5
225x5
275x5
330x5x5
225x10x3

Hanging Leg Raise
BWx12,12,10,8,8

Notes
Change in notation for Charles.

2009.06.06

Burpee
26

Rolling Thunder
52x5
77x5
97x5
119.5x5x5

Nautilus Super Forearm
Wrist Pronation & Supination - 140
Wrist Curl - 100
Reverse Wrist Curl -70
10x5

Treadmill
3.0mph @ 7.5% incline for 30 minutes w/151bpm final HR

Notes
My sophomore English teacher from high school goes to my gym.

2009.06.07

Burpee
27

Press
95x5
115x5
135x3
165x3x5
95x10x5

Chin-up
BWx12,10,8,7,7,7,7,7,6 (71/9)

Dip
BWx20x5

Notes
Finally got 20x5 on dips. Now I need to work my way up to 30 reps per set so I can be like younggunz.

2009.06.08

Deadlift
315x3
365x3
405x3
455x1
495x3x5

Hanging Leg Raise
BWx12x3,10x3,9 (75/7)

Back Extension / Calf Raise
BWx15x3

Notes
There was women's basketball tonight.

2009.06.10

Bench Press
135x5
155x5
185x3
205x3
225x3
255x3x5
155x10x5

Chin-up
BWx12,11,10,9,8,7x5 (85/10)

Dip
BWx21x4,17,14 (115/6)

Treadmill
3.0mph @ 5.0% incline for 30 minutes w/ 135bpm final HR

Notes
I saw this on the TV when I was treadmilling.

2009.06.11

Squat
135x5
185x5
225x5
275x5
335x5x5
225x10x5

Hanging Leg Raise
BWx12x5

Back Extension / Calf Raise
BWx15x5

Bike
10 min w/ 140bpm final HR

Notes
I tried the bike for a change because kaboom said it makes his knees feel better.

 

[crt1530]

2009.06.12

Rolling Thunder
97x5
132x1x3
122x1x7
97x10x3

Nautilus Super Forearm
Wrist Pronation & Supination - 140
Wrist Curl - 100
Reverse Wrist Curl -70
12x5

Treadmill
3.0mph @ 8.0% incline for 30 minutes w/ 145bpm final HR

Notes
I need to invest in some new earphones and get a new charger for my mp3 player.