1st Year....Go!

[Abaddon]

you're busting this beginner program buddy - great work!!
I reckon you'll be ready for more volume very very soon.

[BendtheBar]

Very strong work. Squats are almost to the 225 mark. SLDLs are looking really good as well.

[mstott25]

I workout at the gym at Fort Huachuca (where I work) but the entire post was closed down Friday because it was 7 degrees here and nobody in Arizona can cope with 7 degree weather. Nice break from work and all, but I had to still do my workout so I decided to head to my wife's gym today with her.

Since I never go to my wife's gym and I never work out with my wife, I just decided to completely shun my workout in order to impress her- which didn't really pan out. Apparently she is unable to see the significance between 135 and 225lbs let alone the 315lbs I really tried to impress her with. Our 7th Wedding Anniversary is in two days, it's not like this is normal for me to run around trying to impress her but it's kind of funny how I felt like when I got to the gym I really needed to lift as heavy as possible...

All that said, here's what I did today:

05 February 2011
Squat:135x5; 225x5; 275x5; 275x5; 275x5; 315x1 (knees buckled in, wife didn't even realize the significance of my first ever 315 squat)
Deadlift:135x6; 225x5; 315x5
Bench Press:135x5; 185x5; 185x5 (here my pride kicked in AGAIN! I didn't know if I could do another set of 5 reps so I went to the next exercise. I really should have done another set of 185x5)
BB Overhead Press: 95x5; 115x5; 115x5
Dips:11, 10, 10
Pullups: I'm doing 50 today, I've only done 20 so far but every time I pass the bar in my house I'll knock out a set...I'll do this until I've done 50 reps.


Okay I kind of feel bad because I didn't follow my routine, but on the other hand it was encouraging to see that I haven't lost any strength and I've never squatted 315 before in my life. I got a full rep in, but my knees definitely buckled, I still feel good about it.

[BendtheBar]

Looks like a great workout to me. Sometimes you need "play" days like this. Nothing wrong with them at all.

For what it's worth I try to impress my wife from time to time with deadlifts and such, but to her a 600 pound shrug is about as heavy as a 135 pound shrug.

[mstott25]

Originally Posted by BendtheBar

For what it's worth I try to impress my wife from time to time with deadlifts and such, but to her a 600 pound shrug is about as heavy as a 135 pound shrug.

Lol...yeah that's about right.

Okay so I forgot to post Monday's workout. I forgot my workout log that day so just picked the exercises I thought I was on schedule for. Today I did sprints (didn't sprint last week because it was actually cold in AZ) and tomorrow is back in the gym...

07 February 2011
Squats: 225x10; 235x10
Bench Press: 145x10; 155x10
SLDL: 205x7; 205x7 (Not sure if I was still smoked from Saturday's deadlifts or what but this wore me out)
BB Overhead Press: 65x10; 75x10
Shrugs: 205x10; 215x10
BB Row: 135x10; 145x10
Dips: 11, 11, 10


08 February 2011

Sprints: 10x100m Fastest time: 12.58

[BendtheBar]

Strong work. Keep charging!

[dmaipa]

Great work going on here. Keep it going!

[mstott25]

Originally Posted by BendtheBar

Strong work. Keep charging!

Originally Posted by dmaipa

Great work going on here. Keep it going!

Thanks guys!

09 FEBRUARY
Deadlifts: 225x5; 315x6
Dips: 11, 11, 11
Pullups: 9, 8
Press: 75x10; 80x10
Shrugs: 215x10; 220x10
Curls: 80x10; 80x8
Calf Raises:330x15; 330x15 (Leg Press Machine)

I'm thinking about nixing the SLDL and just doing Deadlifts once a week... OR alternating between the two exercises every other workout. 315 shouldn't have been hard for me but it was, I'm thinking maybe it's because I did Deadlifts on Saturday, SLDLs on Monday and back to Deadlifts again today I do believe deadlifts once a week is optimal for me.

I going to keep pushing every workout, trying to add more reps or weight each session, right now I'm working with 10 reps but that might change. So next time I do presses I'll shoot for 80x10; 85x10. For curls, since I could only do 80x10; 80x8 I'll shoot for at least getting 80x10; 80x9.

Any consensus on how many work sets are ideal? I'm only doing 2 work sets per lift (I do warm up sets for each exercise) but am wondering for building strength if 2 is good or I should start 3 sets next week.

[andys_trim]

Originally Posted by mstott25

I'm thinking about nixing the SLDL and just doing Deadlifts once a week... OR alternating between the two exercises every other workout. 315 shouldn't have been hard for me but it was, I'm thinking maybe it's because I did Deadlifts on Saturday, SLDLs on Monday and back to Deadlifts again today I do believe deadlifts once a week is optimal for me.

I going to keep pushing every workout, trying to add more reps or weight each session, right now I'm working with 10 reps but that might change. So next time I do presses I'll shoot for 80x10; 85x10. For curls, since I could only do 80x10; 80x8 I'll shoot for at least getting 80x10; 80x9.

Any consensus on how many work sets are ideal? I'm only doing 2 work sets per lift (I do warm up sets for each exercise) but am wondering for building strength if 2 is good or I should start 3 sets next week.

This is my first time dropping in and I'm liking what I'm seeing so far!

1) SLDL are like a magic exercise for me. If done correctly, they hit the hamstrings really hard.

2) Number of working sets could be different for everyone. Many people do 3, but sometimes I do 4, 5 or even 6. If you are a beginner, I would stick to 2 to 3 heavy sets.

3)Also, in my opinion you don't need warm up sets for every exercise. Warm ups are meant to get the blood flowing. After a few warm up sets for your first exercise, you should be good for your entire workout. That's just my opinion, take it for what you will.

Lot's of hard work going on, keep it up!

[BendtheBar]

Originally Posted by mstott25

I'm thinking about nixing the SLDL and just doing Deadlifts once a week... OR alternating between the two exercises every other workout. 315 shouldn't have been hard for me but it was, I'm thinking maybe it's because I did Deadlifts on Saturday, SLDLs on Monday and back to Deadlifts again today I do believe deadlifts once a week is optimal for me.

I going to keep pushing every workout, trying to add more reps or weight each session, right now I'm working with 10 reps but that might change. So next time I do presses I'll shoot for 80x10; 85x10. For curls, since I could only do 80x10; 80x8 I'll shoot for at least getting 80x10; 80x9.

Any consensus on how many work sets are ideal? I'm only doing 2 work sets per lift (I do warm up sets for each exercise) but am wondering for building strength if 2 is good or I should start 3 sets next week.

I like the idea of alternating deads and SLDLs. I've done that before. Even deadlifting only once every 2 weeks is perfectly fine.

With you squatting and deadlifting, you could also safely drop them if you'd like. Your hamstrings will still receive plenty of stimulation. I dropped them this year because they started to beat up my hips, and swapped in leg curls just so I could mentally feel good about not avoiding direct hamstring work.

As far as work sets...my opinion is that as long as you are progressing every workout and staying healthy, it doesn't matter if you are doing 2 or 3 workout sets per lift. I do only one heavy work set per lift. The other 2-3 are working warmups.

As long as progression is happening, I would use whichever approach you prefer.