Atypical1's Training Log

[guru]

That is officially over 1.5 times my weight. Next stop is for my squat to get there too.

Great job. Good luck with the squats.

[atypical1]

OK, time to update the log.

I took Friday off from lifting but made it up on Saturday. Friday I was on the race track with my motorcycle. This actually took a lot out of me. My legs got a LOT of work and my quads were quite sore.

But my lifts went really, really well.

I started out with abs (weighted leg lifts, planks, reverse crunches) then went into my lifts.

Squat: 5*145, 5*180, 5*215, 5*250, 3*295, 8*215

295 for 3 is the most I've ever done.

Bench: 5*115, 5*145, 5*170, 5*200, 3*230, 8*170

Rows: 5*105, 5*130, 5*155, 5*180, 3*210, 8*180

I ended the workout with some weighted dips and some curls (I know, I know but the workout calls for curls).

Overall a pretty good session and considering how tired I was I'm quite happy with it.

[atypical1]

Did the workout at lunch today.

Squats: 5*145, 5*185, 5*220, 5*255, 5*295
Bench: 5* 115, 5*145,5*175, 5*205, 5*230
Row: 5*105, 5*130, 5*160, 5*185, 5*210

That's my best on squats to date and it was a lot of effort. I think the 10lb jump from last week to this week was a bit much but I got through it so maybe it really wasn't. Man, I thought I was going to pass out getting that last rep up. I'm now looking at my log and thinking "crap, I gotta get 331 up 5 times in a few weeks...how am I going to do that?". It's going to be an interesting month ahead for my lifts, that's for certain.

james

[atypical1]

I'm coming off a bit of a stomach virus of some sort so I was concerned about my workout today. I went ahead and took it easy yesterday with some mild cardio and some mobility exercises. That went a LONG way to making my hips feel better and I'll include mobility drills at the start of every workout from here on out.

It was light squats, incline bench, and deadlift day.

Squats: 5*145, 5*185, 5*220, 5*220. I felt really good doing the squats today and I attribute that to the mobility drills
Incline Bench: 5*115, 5*145, 5*165, 5*190
Deadlift: 5*195, 5*245, 5*285, 5*315

My grip gave me trouble today on my last set and I had to go to a mixed grip and then it was no trouble.

james

[LizzyLifts]

I'm now looking at my log and thinking "crap, I gotta get 331 up 5 times in a few weeks...how am I going to do that?"

yeah, that would give me pause...no, wait, i already think the same thing about 75 lbs.

You've had some really impressive training sessions...I hope that you'll post more about your mobility drills. I'd be interested to see what works for you. Also, just curious why you chose inclined bench v.s. flat?

hope you're back to 100% soon,

liz

[Rob_M.]

Nice numbers James! Sorry to hear about the stomach, hope it clears up soon. I know what you're getting at with the grip for deads, although I'm a fair way of your numbers-I often find myself switching grip half-way through a set.

[atypical1]

I often find myself switching grip half-way through a set.

Thanks and nice to know I'm not the only one! It's hard because you see people using straps and gloves and I simply don't want to go that route.

james

[Rob_M.]

It's hard because you see people using straps and gloves and I simply don't want to go that route.

james

Yeah. I've started using liquid chalk, which is pretty good-but still not got a good enough to grip to keep double-overhand on my work sets. What gets my back-up is the guys using both straps and gloves-if they lost the gloves they'd probably be able to grip the bar without the straps.

[atypical1]

I've not heard of liquid chalk. Sounds weird...

I wonder which is better for form, mix grip of chalk?

james

[Rob_M.]

It is weird stuff-it dries your hands out completely, doesn't leave any mess unless you use loads. I'd imagine going for an overhand grip is preferable if possible from a form standpoint.

[guru]

Hi James, preferred sequence for grip -

Overhand grip without chalk
Overhand grip with chalk
Mixed grip without chalk
Mixed grip with chalk

[atypical1]

Cool, that's what I thought too. Thanks for clarifying that!

james

[Ironfreak]

Hey James, great lifting! Your numbers are really progressing nice. Just to let you know, I also start off with the overhand grip at the beginning of the set, but I usually have to switch to the mixed grip halfway through. I'm also using chalk though, so it's easier for me. I may have to try the hook grip with no chalk according to that little progression chart guru drew up for us, not sure if my grip is strong enough. Hopefully that'll train it.

Squat: 5*145, 5*180, 5*215, 5*250, 3*295, 8*215

Bench: 5*115, 5*145, 5*170, 5*200, 3*230, 8*170

Rows: 5*105, 5*130, 5*155, 5*180, 3*210, 8*180

Quick question, are the back off sets of 8 part of the program, or you just add them in on your own? I've been thinking of including a few of my own for some added volume, especially once I decrease from 5x5 to 3x5.

[atypical1]

Quick question, are the back off sets of 8 part of the program, or you just add them in on your own? I've been thinking of including a few of my own for some added volume, especially once I decrease from 5x5 to 3x5.

Thanks!

The back off set of 8 are part of the program (Madcow). Frankly if the program didn't tell me to do them and if the weights weren't set by the spreadsheet I'd probably not do them . It's actually brutal doing these considering that every week is now a PR for me.

james

[loneagle]

Nice job, James!

Those complexes are an excellent way to train. My favorite is "the Bear". The military is now including these in their PT programs.

I see your in San Diego. I'm from the Escondido now living in Oregon.