J's Upper/Lower Training Log

[_J_]

Originally Posted by BendtheBar

Hope you get that ironed out. You're taking creatine by any chance are you?

Yes, I'm taking creatine. I've been taking it for months and months, but the low back pumps just started the last couple of weeks. Then again, i've read creatine can cause cramps, so perhaps I'm not getting enough water?

[_J_]

Week 31, Thursday, 10-4-12
Deadlift, 5 reps, 240, 330, 370. Got them all.
F.Squat, 95(7), 135(5), wave one 185(3), wave two 190(3), wave three (195).
Calf raise: 8 reps, 145, 170, 190.
Got some ab work done.

Deadlift: Form was so perfect, the reps felt easy. Time to move up to 380.

F.Squat: Had to drop the weight to ensure I'm getting the form right. Focused on the straight up/down motion and keeping my chest upright. I'm fine on the way down, it seems that my problem is on the way up--I want to pull my hips up first like it's a regular squat.

Week 31, Friday, 10-5-12
BbRow, 190(9,8,8). 25RG met. If I get it against next week, i'll move up.
IncDbBench, 100(7,6,4). 25RG missed.
Pullups, BW+20 (9,7,6,6).
OH Press 140 (9,8,7). 25RG missed.Same as last week. 6th attmept.
DbCurl 45 (8,6)
Pressdowns 17(10,10)

Incline Db Bench: After getting 27 reps with 95's, I only got 17 reps with the 100's. That was discouraging. Since the Dbs i've been using only go up to 95 since some idiot broke the 100's, I have to use a different set of Dbs for the 100's. Either the old Dbs I used were lighter than they said, or the ones i use for the 100's are heavier than they say (or both) b/c WOW the 100's felt very heavy.

Pullups: I've decided to start doing 4 sets of pullups and stay at this weight until I can get 30 reps over 4 sets.

[_J_]

Week 32, Monday, 10-8-12
Squats (heels on a board), 240 (9,8,7). 25RG missed.
Calf Raise 8 reps, 320, 330(6)
Leg Press, 620(8), 690(6)
W.Situps, 70 pounds, crunches, 2x15.
Hangcleans, 140 (6,6)

Squats: The painful lower back pump showed up again, but it showed up later than usual and it wasn't as painful. This coincides with my cycling off beta-alanine (and contining taurine).

Week 32, Tuesday, 10-9-12
Bench, 290(1), 275(2), 260(3), 250(4), 240(5). 3rd time hitting 290.
DbRow 95 (15,14).
Dips BW+75(9,8), BW(11).
Chinups BW+15(7,6,4). Several fewer than last week.

I had to cut everything after bench short b/c I ran out of time. See below.

Bench: bench is taking too long. It's consuming half of my workout time and since I workout during my lunch (about an hour and fifteen minutes), I have to somehow cut this shorter. Not sure how. Ideas? Somehow cut the time it takes to reach the max or else cut the time it takes to get back down to 5 reps. Some help would be appreciated. Is supersetting chins and dips a workable idea?

Bodyweight: 196.2

[CLEEPER]

Looks like a kick but Program. Simple on paper but Tough at the end of it. NiCE

[BendtheBar]

Originally Posted by _J_

Yes, I'm taking creatine. I've been taking it for months and months, but the low back pumps just started the last couple of weeks. Then again, i've read creatine can cause cramps, so perhaps I'm not getting enough water?

Hard to say. At some point creatine for me started to cause extreme cramps. It may or may not be from that. Try dumping creatine for a week just to check.

bench is taking too long. It's consuming half of my workout time and since I workout during my lunch (about an hour and fifteen minutes), I have to somehow cut this shorter. Not sure how. Ideas?

My main suggestion is to keep the same working weight for all sets and use a program that works with this. I have the same issue. At some point with all the warmups you have a diminishing workout time.

[_J_]

Originally Posted by BendtheBar

My main suggestion is to keep the same working weight for all sets and use a program that works with this. I have the same issue. At some point with all the warmups you have a diminishing workout time.

I think your'e right. I'll head back to a 25 Reg Goal set up an see how it goes.

[_J_]

Week 32, Thursday, 10-11-12
Deadlift, 5 reps, 250, 340, 380. Got them all.
F.Squat, 135(7), 165(5), wave one 195(3), wave two 205(3)
Calf raise: 8 reps, 145, 170, 190.
Got some ab work done.

Deadlift: Form not as good this week. I still got all the reps, but my lower back is a tad sore the next day. I only struggled on the last couple of reps. I'm gonna try 390 this week.

F.Squat: Ran out of time. Couldnt do my 3rd wave.

Week 32, Friday, 10-12-12
BbRow, 190(9,9,7). 25RG met for 2nd wk in a row. Time to move up.
IncDbBench, 100(6,4,4). 25RG missed. 3 less than last week.
Pullups, BW+20 (7,6,6,4).
OH Press 140 (9,8).

Incline: I think I'm worn out from the heavy benching on Tuesday. Going back to a 25RG on Tuesday will help here, I think. OTOH, I could go down to the 95s in this set of Dbs instead of the rubber 95s I used before. It might help me get used to the increased weight of these Dbs.

OHP: Ran out of time today. No 3rd set.

[BendtheBar]

Creeping towards 225 on rows. Well done.

[_J_]

Week 33, Monday, 10-15-12
Squats (heels on a board), 240 (7,7,7,4).
Calf Raise 8 reps, 320, 330(6)
Leg Press, 650(8), 740(6)
W.Situps, 70 pounds, 3x15.

Squats: I notice that my form starts deteriorating after 7 or 8 reps. So, I just stopped at 7 reps and added a 4th set.


Week 33, Tuesday, 10-16-12
Bench, 235(9,9,7).
DbRow 95 (15,12,8).
Dips BW+70(9,7,4).
Chinups BW+15(7,6,4).

Bench: I've went back to the 25RG set up. I started with what I thought was light. I barely got all 25 reps with just 235. I'll hit 240 next week and see how it goes.

To save time, I've had to start supersetting dips with chinups.

[BendtheBar]

Hope to see that bench move up. You are really using some quality reps at that weight right now.