Morning:
Pushups - 3x 17
Pullups - 6,5,5,4,3
6 hours ago
Thursday, May 31, 2012
Wednesday, May 30, 2012
Tuesday, May 29, 2012
Monday, May 28, 2012
Saturday, May 26, 2012
Saturday 5/26/12
Afternoon:
Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x3, 205lbs 1x2, 230lbs 3x 1,2,3
Dips - 10x 7
Chinups - 3x 6
Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x3, 205lbs 1x2, 230lbs 3x 1,2,3
Dips - 10x 7
Chinups - 3x 6
Friday, May 25, 2012
Friday 5/25/12
Morning:
Pushups - 3x 16
Pullups - 6,6,5,4,3
Pullups are going well though the two sets of 6 are hard right now. My chin is well over the bar, but I'm not pulling the bar tight to my chest like I want. I'll repeat this RM plan next week and see how strong I can get these sets. My elbows are not feeling sore even with the additional chins I do along with the dips. I'm very stoked...I think I may be past my elbow tendonitis completely at this point. I just need to stay smart and vigilant.
Pushups - 3x 16
Pullups - 6,6,5,4,3
Pullups are going well though the two sets of 6 are hard right now. My chin is well over the bar, but I'm not pulling the bar tight to my chest like I want. I'll repeat this RM plan next week and see how strong I can get these sets. My elbows are not feeling sore even with the additional chins I do along with the dips. I'm very stoked...I think I may be past my elbow tendonitis completely at this point. I just need to stay smart and vigilant.
Thursday, May 24, 2012
Thursday 5/24/12
Morning:
Pushups - 3x 16
Pullups - 6,5,5,4,3
Afternoon:
Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x5, 180lbs 3x10
Dips - 10x 6
Chinups - 3x 5
I've decided that 10 sets is enough for the dips. I'll work on increasing how many I can do in 10 sets on the heavy day I currently have on Saturday.
Pushups - 3x 16
Pullups - 6,5,5,4,3
Afternoon:
Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x5, 180lbs 3x10
Dips - 10x 6
Chinups - 3x 5
I've decided that 10 sets is enough for the dips. I'll work on increasing how many I can do in 10 sets on the heavy day I currently have on Saturday.
Wednesday, May 23, 2012
Tuesday, May 22, 2012
Tuesday 5/22/12
Morning:
Pushups - 3x 16
Pullups - 6,5,4,3,3
Afternoon:
Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x3, 180lbs 3x10
Dips - 14x 5
Chinups - 3x 4
Pushups - 3x 16
Pullups - 6,5,4,3,3
Afternoon:
Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x3, 180lbs 3x10
Dips - 14x 5
Chinups - 3x 4
Monday, May 21, 2012
Saturday, May 19, 2012
Saturday 5/19/12
Afternoon:
Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x3, 205lbs 1x2, 225lbs 3x 1,2,3
Dips - 7x 7, 3x 6
Chinups - 3x 4
It's funny, but these heavier squats are feeling a bit easier than they did when I first started going over 200lbs. Part of it is just getting used to how they feel and another part is getting better at the movement.
Dips are going great. My triceps are loving these.
Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x3, 205lbs 1x2, 225lbs 3x 1,2,3
Dips - 7x 7, 3x 6
Chinups - 3x 4
It's funny, but these heavier squats are feeling a bit easier than they did when I first started going over 200lbs. Part of it is just getting used to how they feel and another part is getting better at the movement.
Dips are going great. My triceps are loving these.
Friday, May 18, 2012
Friday 5/18/12
Morning:
Pushups - 3x 15
Pullups - 5,5,4,3,2
My pullups are feeling strong. The way I'm pushing forward one week and then backing off the next seems to be working well. My elbows are not feeling sore and I have a lot of control. All pullups are about as dead hang as you can get with my legs straight, body practically motionless and finish with my hands at the level of my shoulders.
My weight is actually about 223 right now...lol! My plan is to push forward for a few more weeks in my squatting and dips before I move into 5/3/1 for a while. I'd like to squat around 240lbs or so on my heavier ladder days and be doing at least 3 sets of 10 with 185lbs for now before moving on to 5/3/1. Eventually my goal is to be able to hit multiple sets of 10 with at least 225lbs (bodyweight for now) and be able to hit reps with 315lbs.
I still want that 405lbs deadlift and attacking what was a real weak point of mine (squatting) I believe will help out a lot. At least that's my theory.
Pushups - 3x 15
Pullups - 5,5,4,3,2
My pullups are feeling strong. The way I'm pushing forward one week and then backing off the next seems to be working well. My elbows are not feeling sore and I have a lot of control. All pullups are about as dead hang as you can get with my legs straight, body practically motionless and finish with my hands at the level of my shoulders.
My weight is actually about 223 right now...lol! My plan is to push forward for a few more weeks in my squatting and dips before I move into 5/3/1 for a while. I'd like to squat around 240lbs or so on my heavier ladder days and be doing at least 3 sets of 10 with 185lbs for now before moving on to 5/3/1. Eventually my goal is to be able to hit multiple sets of 10 with at least 225lbs (bodyweight for now) and be able to hit reps with 315lbs.
I still want that 405lbs deadlift and attacking what was a real weak point of mine (squatting) I believe will help out a lot. At least that's my theory.
Thursday, May 17, 2012
Thursday 5/17/12
Morning:
Pushups - 3x 15
Pullups - 5,4,4,3,2
Afternoon:
Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x3, 175lbs 3x10
Dips - 12x 6
Chinups - 3x 4
Pushups - 3x 15
Pullups - 5,4,4,3,2
Afternoon:
Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x3, 175lbs 3x10
Dips - 12x 6
Chinups - 3x 4
Wednesday, May 16, 2012
Tuesday, May 15, 2012
Tuesday 5/15/12
Morning:
Pushups - 3x 15
Pullups - 5,4,3,2,2
Afternoon:
Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x5, 175lbs 3x10
Dips - 12x 5
Chinups - 3x 3
Pushups - 3x 15
Pullups - 5,4,3,2,2
Afternoon:
Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x5, 175lbs 3x10
Dips - 12x 5
Chinups - 3x 3
Saturday, May 12, 2012
Saturday 5/12/12
Afternoon:
Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x3, 205lbs 1x2, 220lbs 3x 1,2,3
Dips - 5x 7, 3x 6, 1x5
Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x3, 205lbs 1x2, 220lbs 3x 1,2,3
Dips - 5x 7, 3x 6, 1x5
Friday, May 11, 2012
Thursday, May 10, 2012
Thursday 5/10/12
Morning:
Pushups - 3x 17
Pullups - 6,5,5,4,3
Afternoon:
Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x3, 170lbs 3x10
Dips - 10x 6
I'm going to do less pullups per day as I'm feeling just a hint of what could possibly be tendonitis in my right elbow. I'm not ruling out doing higher sets forever but I just started being able to do them again and I'm going to let my elbows get really used to the movement before I push reps above 5 for now.
Dips feel great. These just blow my arms and upper body up like nothing else. I'm hoping to push these above 10 per set eventually.
Pushups - 3x 17
Pullups - 6,5,5,4,3
Afternoon:
Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x3, 170lbs 3x10
Dips - 10x 6
I'm going to do less pullups per day as I'm feeling just a hint of what could possibly be tendonitis in my right elbow. I'm not ruling out doing higher sets forever but I just started being able to do them again and I'm going to let my elbows get really used to the movement before I push reps above 5 for now.
Dips feel great. These just blow my arms and upper body up like nothing else. I'm hoping to push these above 10 per set eventually.
Wednesday, May 9, 2012
Tuesday, May 8, 2012
Tuesday 5/8/12
Morning:
Pushups - 3x 17
Pullups - 6,5,4,3,3
Afternoon:
Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x3, 170lbs 3x10
Dips - 10x 5
I need to pay attention on my pullups. I'm trying to add a rep just to see how it goes. I can hit the 6 reps no problem. I'm just concerned about the tipping point where the volume might affect my elbows again.
Squats are going great. At least these sets of 10 are. I'm trying a different set/rep scheme with my dips. I think I'll try to work up to doing between 50 - 100 a session and slowly start to try to do them in less sets overall.
Pushups - 3x 17
Pullups - 6,5,4,3,3
Afternoon:
Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x3, 170lbs 3x10
Dips - 10x 5
I need to pay attention on my pullups. I'm trying to add a rep just to see how it goes. I can hit the 6 reps no problem. I'm just concerned about the tipping point where the volume might affect my elbows again.
Squats are going great. At least these sets of 10 are. I'm trying a different set/rep scheme with my dips. I think I'll try to work up to doing between 50 - 100 a session and slowly start to try to do them in less sets overall.
Monday, May 7, 2012
Saturday, May 5, 2012
Saturday 5/5/12
Afternoon:
Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x2, 215lbs 3x 1,2,3
Dip ladder +10lbs - 3x 1,2,3,4
I'm thinking I need a different set/rep scheme for the dips. They are definitely effective, but I'm not liking the time it takes for the ladders.
Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x2, 215lbs 3x 1,2,3
Dip ladder +10lbs - 3x 1,2,3,4
I'm thinking I need a different set/rep scheme for the dips. They are definitely effective, but I'm not liking the time it takes for the ladders.
Friday, May 4, 2012
Thursday, May 3, 2012
Thursday 5/3/12
Morning:
Pushups - 3x 16
Pullups - 5,4,4,3,2
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x2, 165lbs 3x10
Dip ladder +10lbs - 4x 1,2,3,4
Pushups - 3x 16
Pullups - 5,4,4,3,2
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x2, 165lbs 3x10
Dip ladder +10lbs - 4x 1,2,3,4
Wednesday, May 2, 2012
Wednesday 5/2/12
Morning:
Pushups - 3x 16
Pullups - 5,4,3,3,2
Afternoon:
Two handed swings 32kg - 10x 10
Pushups - 3x 16
Pullups - 5,4,3,3,2
Afternoon:
Two handed swings 32kg - 10x 10
Tuesday, May 1, 2012
Tuesday 5/1/12
Morning:
Pushups - 3x 16
Pullups - 5,4,3,2,2
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x2, 165lbs 3x10
Dip ladder +10lbs - 3x 1,2,3,4
Pushups - 3x 16
Pullups - 5,4,3,2,2
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x2, 165lbs 3x10
Dip ladder +10lbs - 3x 1,2,3,4
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