Workout Updates

Here are some of my recent workouts.

Age 30. Height 6'(183cm). Weight 215lbs (98kgs)

4-12-11
Week 3
Military Press: 105x5, 115x3, 140x5*(PR?), 105x10, 105x10, 85x10, 85x10, 75x16(PR?)
Pullups: 6, 6, 6(+22lb plate), 6(+33lbs), 10
Incline CGBP (3-4 sec negatives): 85x10, 85x10, 85x10<--just testing this out...haven't done it in ages
Rope Pulldown: 85x10, 115x10, 145x5-drop set-100x8
*I had to push press 2 reps

4-13-11
Week 3
Rack Pull (1st pin): 265x5, 310x3, 355x10(PR), 310x10, 310x10, 290x10, 265x10, 220x15
Hanging Leg Raise (Wendler Style): 6, 5, 5, 4, 4

4-16-11
Chest Week 3
Flat Barbell Bench Press: 175x5, 205x3, 230x1, 260x1*, 130 (+20-40lbs of chains) x 10, 185x8, 165x10, 165x10, 130x20
DB Row: 75x6, 90x6, 100x6, 120x4, 65x25(PR)<--speed reps on last set
DB Curl: 35x10, 40x8, 50x6
21's (EZ Curl): 80x21 (PR?)
Rope Hammer Curl: 85x10, 100x10, 115x13

*I lowered it way too slow. I needed a spot at the very bottom of the rep, after 3-4 inches I was able to press it myself.

4-17-11
Squats Week 3
ATG Squat: 180x5, 210x3, 265x1, 290x1*, 310 (quarter squats x I don't remember), 220x11(PR?), 200x10, 135x25(PR)
Cybex Prone Leg Curl: 90x6, 110x6, 130x6, 180x6(PR?), 110x20
Neutral Grip Pullups: 12
Towel Pullups: 4, 4

*I don't think I went ATG.

------Switched back to a bodybuilding-style routine------------
4-23-11
Military Press Week 1
Military Press: 100x5, 110x5, 120x10(PR?)
Seated Barbell Overhead Press: 65x12<--felt a little funny on the shoulder
Military Press: 100x10, 90x10, 90x10, 90x15(PR)
Smith Machine Overhead Press (assumed bar weight of 15lbs): 105x8, 130x6, 150x3
DB Lateral Raise: 25x12
Cable Rear Delt Flye: 10x12
Cable Tricep Extension (close grip EZ): 85x12, 100x12, 145x12, 145x12-drop set-100x12
EZ Curl Overhead Tricep Extension: 80x12, 80x10, 80x10

4-25-11
Deadlift Week 1
Deadlift: 245x5, 275x5, 310x10, 265x14(PR)
DB Row: 55x10, 65x10, 80x10, 80x10, 90x10
Pullups: 10, 10, 7, 10(with 30lbs assistance), 10(with 50lbs assistance)
Hanging Leg Raise (Wendler style): 5, 5, 5, 5, 4

Everything is going great with the workouts. My strength is almost back to where it was before I injured my shoulder. My body weight isn't as high as I would like but that's fine.

I will start a cutting diet the first week of May.

5/3/1 Update

Here are some workout updates:

Thursday
Flat Barbell Bench Press: 150x5, 175x5, 195x5
Incline Barbell Bench Press: 110x10, 135x10, 135x10, 135x10, 145x7
Barbell Row (overhand grip): 135x10, 135x10, 180x10, 180x10, 220x8
Incline DB Curl: 30x10, 30x10, 35x7
DB Hammer Curl: 40x8

I had no spotter for the workout so I didn't go all out on bench.

Saturday
ATG Squat: 150x5, 180x5, 200x6*
Cybex Plate Loaded Leg Press: 2ppsx15<--done slowly, but felt some discomfort
DB Lunge: 40x8(reps per leg), 40x8, 40x8, 50x5
Cybex Prone Leg Curl: 90x10, 90x10, 90x10, 90x10, 110x8
Chinups: 12

*The reason for not going heavy with squats is because I've had strange lower back/upper hip discomfort for the past few weeks.

Squats are done with a narrow stance, all the way to the floor.

Monday
Military Press: 100x3, 110x3, 120x6
Dips: 10, 8(+44lb plate), 8(+44lbs), 8(+44lbs), 6(+66lbs)
Pullups: 10, 8, 8, 8, 6(+22lb plate)
Overhead Tricep Extension (EZ Curl bar): 65x10, 65x10, 65x10, 55x22

Tuesday
Rack Pull(1st pin; mid-shin height): 245x3, 275x3, 310x15
Good Mornings: 40x12, 40x10, 65x10, 65x10, 105x8<--done slowly, focusing on strict form
Hanging Leg Raise (Wendler style): 8, 8, 8, 6, 9

I am really enjoying the 5/3/1 program. I think my strength is almost back to normal on most exercises.

Until next time...

5/3/1 Update

I realized I haven't updated the workout portion of this in a while. I've been making really solid progress on Wendler's 5/3/1 program. I highly recommend this program to anyone that is looking to make improvements on the core lifts or if you just want to try a new routine.

I've changed up my benching form. Because I am tall with long arms I used to bench slightly wider to make the rep range shorter. I've since learned the hard way that this is bad for your shoulders in the long run. I now bench with a fairly close grip so the amount I can bench has dropped a bit, however it is going back up. Basically all of last year I was unable to lift heavy do to a shoulder injury, but now my shoulder feels great.

I haven't made too much progress gaining weight but I am not overly concerned with it at the moment. My overall body weight goal is to maintain 220lbs at 10-12% body fat. I would guess that right now I am between 13-15%.

Here are my current stats:
Age: 30 Height: 6' (183cm) Body Weight: 212-215lbs (97-98kgs)

Here are my lifting bests(these were done at a body weight of 230-235lbs [104-107kgs]):
Flat Barbell Bench Press: 315lbs
Incline Barbell Bench Press: 275lbs
Deadlift: 495lbs
Rack Pull (3rd pin): 550lbs
Olympic Squat: 335lbs<-basically feet are closer together and you go all the way to the floor.
Standing Military Press: 155-165<--not too sure about this and may have used leg drive

Here are my last three workouts:
Monday
Week 3 Military Press
Standing Military Press: 100x5, 110x3, 135x2.5*
Dips: 10(+44lb plate), 10(+44lbs), 8(+44lbs), 8(+44lbs), 8(+88lbs/rep PR)
Close Neutral Grip Pullups: 10, 6(+33lb plate), 6(+33lbs), 6(+33lbs), 14
Close Grip Bench Press: 110x15<--just testing it out/still slightly painful on my shoulder
*Done strict, no pushing with the legs.

Tuesday
Week 3 Rack Pull changed to Deadlift
Deads: 260x5, 310x5, 310x6, 220x15<--just seeing where things are at*
Good Mornings: 40x10, 60x10, 85x8, 85x8, 85x8
Hanging Leg Raise (Wendler Style): 8, 6, 5, 5, 5

*Someone was using the rack so I had to switch to deadlifts. I haven't done deadlifts in about two months because I tweaked my lower back. Everything felt fine.

Thursday
Week 3 Incline Barbell Bench
Incline Barbell Bench Press: 150x5, 175x3, 195x2*
Flat Dumbbell(DB) Bench Press: 60x10, 75x6, 85x5, 90x8(Rep PR?), 60x16
Hammer Strength MTS Row (total weight listed): 180x10, 220x6, 245x5, 265x5, 220x10
DB Hammer Curl:60x8(Rep PR)

*I could of done 3-4 reps but I messed up on the first rep. It was a beginner mistake, I lowered the bar way to high...almost to my neck. It was a good learning experience.

All of these workouts went great.

Until next time...

5/3/1 Workout Program

I realized I haven't posted much about workouts recently.

So what has happened since January?

Well, I recovered from my pulled lower back only to find myself with a very annoying shoulder injury. I spent about seven months doing light workouts to rehab it. The great news is that the rehab worked and now my shoulder feels much better.

My weight is down a bit. It's hovering between 210-215lbs. Ideally I would like to be up around 240-245lbs and then cut back down to 215lbs. I am not sure when my schedule would allow for such a large bulk so I have decided to follow Jim Wendler's 5/3/1 program.

Basically, it's a powerlifting program designed to increase your overall strength.
Why did I choose this?
Great question. First, here is a recap of my working out history:
While in the Army (1998-2003) I followed military style workouts for five years. It was basically a ton of pushups, pullups, sit ups, dips, running 3-5 miles, etc... I also trained MMA (Brazilian Jiu-Jitsu with some Judo and Muay Thai) for about three years.
In 2003 I started to get more into weight lifiting. I seriously started to follow a bodybuilding program in early 2005.

I tipped the scales at 133lbs in 1998 when I was 18. My peak bulk weight was 238lbs in 2008.
The reason I decided to do this is because I have never followed a strength training routine before so I am looking forward to it. I also personally know people that have gotten some serious results from this program.

Here are the essentials of the program. Ideally you workout four times a week.
The workouts are divided into Bench, Squats, Standing Military Press, Deadlift.
You can also do assistance work. I am doing the "boring but big" template.

Here is what my workout looked like today:
Wave 2 Flat Bench
Flat Barbell Bench Press: 155x3, 177x3, 200x4
Flat Barbell Bench Press: 133x10, 133x12(zoned out), 133x10, 133x10, 133x10
DB Row: 60x10, 60x10, 65x10, 65x10, 75x10
DB Curl: 35x10, 35x10, 35x10
DB Hammer Curl: 35x10

I have added in the DB curls.
So for tomorrow Squats will be up.
Saturday will be a rest day and Standing Military Press will be on Sunday.

If you are looking to switch up your routine I highly recommend this program.
For more info, check out:
http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength