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Old 12-06-2010, 04:01 PM   #31
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Default Monday Dec 6th

last Friday I talked about the plan for this week. I threw that plan away and started from a clean sheet. I need to find out where I am, and what I can do. With that in mind, I upped my weights to the point where I was actually working.

I identified some weak links, and I have a clearer idea, of how I need to proceed. I was pretty close in my assesment, but some areas are weaker than others.

Lifts that I will be concentrating on pushing the numbers up

Squats
BB rows
Overhead Pressing

Cleans and deads will still be worked but within the confines of not working my lower back to heavily until it has recovered some strength. It was the weak link today, but I still finished what I wanted too see.

Bench is not that important to me right now. It will still be done, but I could really care less about it. I would be fine just doing dips 3x a week.


Todays work

Cleans

5x3@90 these are going to a 3x3 for a few weeks.
My lower back needs to catch up.

Squats
1x5@135
1x5@155
3x5@185 work, but not too hard.

BB Row

3x5@135 easy to row, but lower back was tired. Still strong here.

BHP
2x10@90 felt good could do more.

Bench
5x5@135 This was not hard at all.

BB calf raise

3x15@225 Was a little work, but felt good.


Good session.
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Old 12-06-2010, 04:54 PM   #32
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Good workout GL, i like this workout plan of yours, and focusing on those 3 lifts will benefit all of your other lifts too, especially the bench and deadlifts. Keep at it!
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Old 12-06-2010, 05:26 PM   #33
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i like that idea GL, i was already thinking about just focusing on squat, BTN press, dips, and rows. nice workout
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_________Goals:__
Squat:______275
Deadlift:_____315
Bench:______185
Press:_______135

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Old 12-06-2010, 05:28 PM   #34
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Looks like a great session. You make me feel like a wuss. I try to keep a semi-brisk pace but look at the clock and 80 minutes has gone by.

Was your lower back just feeling tired/weak?
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Old 12-06-2010, 06:33 PM   #35
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Quote:
Originally Posted by big_swede View Post
Good workout GL, i like this workout plan of yours, and focusing on those 3 lifts will benefit all of your other lifts too, especially the bench and deadlifts. Keep at it!
I really like this workout as well. I just need to let my body catch up to the demand of what I'm asking of it.

Quote:
Originally Posted by strkout35 View Post
i like that idea GL, i was already thinking about just focusing on squat, BTN press, dips, and rows. nice workout
Thanks SO. I had added some notes in the classic thread about doing what we are talking about. Not sure if you read them. I'll get my weak links brought up tp speed adn really hammer the full plan. Coming back from how far I was down is a journey.

Quote:
Originally Posted by BendtheBar View Post
Looks like a great session. You make me feel like a wuss. I try to keep a semi-brisk pace but look at the clock and 80 minutes has gone by.

Was your lower back just feeling tired/weak?
There is some soreness from over work at this point.

I might just go to the bar on off days for clean work as cardio, do bear complexes as well. I'll get there.
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Old 12-06-2010, 07:14 PM   #36
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Good work GL, keep pressing forward Brother!
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Old 12-06-2010, 11:49 PM   #37
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Quote:
Originally Posted by glwanabe View Post
last Friday I talked about the plan for this week. I threw that plan away and started from a clean sheet. I need to find out where I am, and what I can do. With that in mind, I upped my weights to the point where I was actually working.

I identified some weak links, and I have a clearer idea, of how I need to proceed. I was pretty close in my assesment, but some areas are weaker than others.

Lifts that I will be concentrating on pushing the numbers up

Squats
BB rows
Overhead Pressing

Cleans and deads will still be worked but within the confines of not working my lower back to heavily until it has recovered some strength. It was the weak link today, but I still finished what I wanted too see.

Bench is not that important to me right now. It will still be done, but I could really care less about it. I would be fine just doing dips 3x a week.


Todays work

Cleans

5x3@90 these are going to a 3x3 for a few weeks.
My lower back needs to catch up.

Squats
1x5@135
1x5@155
3x5@185 work, but not too hard.

BB Row

3x5@135 easy to row, but lower back was tired. Still strong here.

BHP
2x10@90 felt good could do more.

Bench
5x5@135 This was not hard at all.

BB calf raise

3x15@225 Was a little work, but felt good.


Good session.
Looking good, friend. I'm envious of your BP. I might have to try to bump that up too, but like you, my bench is in no hurry. Squats are looking nice too.
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Old 12-07-2010, 05:49 AM   #38
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Originally Posted by big valsalva View Post
Looking good, friend. I'm envious of your BP. I might have to try to bump that up too, but like you, my bench is in no hurry. Squats are looking nice too.
Thanks Val,

My lower back is screaming at me today. The deep full squats seem to be enough work right now. I will probably need to drop other work till I can rehabilitate that area.

My lower back took a lot of strain when I dropped the bar several months back. The light weight work of last week felt fine. Hitting 185 felt fine for my quads, but not for my lumbar area.

Minor detour on the plan at this point.
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Old 12-08-2010, 03:44 PM   #39
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Mondays session left my lower back screaming at me yeserday, I frigging hurt to move yesterday. I am not fully recovered in my lower back, so I must adjust what I'm doing.

I'm thinking hard on how I'm going to move things around. The lighter weight sets last week were fine. I'll have a reworked plan together in a day or so, to bring myslef back to full health.

Overall light lower body day.

Squats 4x3@135 that was enough

BHP 2x10@90

Widegrip pullups

10/ 5/ 4/ 3 /4 26 total

Dips

15/10/5/5/5/5/5/4 54 total quit when I could no longer get sets of 5.

Last edited by glwanabe; 12-08-2010 at 03:50 PM.
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Old 12-08-2010, 03:47 PM   #40
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Great workout GL! Dips are very good and so are the rest!
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