db training log

[docboston]

Age 36
Height 5feet 11'
Weight 192lbs

Goals: Bench 250lb
Dead lift 380
Squat 285

Workout 1. (Aug 16 2009)
Squat 155
ohp 90
deadlift 245
Pullup 8-7-6
bridges

Workout 2. (Aug 18)
Squat 160
bench 200
reverse barbell 3x10. HArd to touch chest
pushuo 3x15
reverse crunch 12-12-11

Workout 3 (aug 20)
Squat 165
OHp 95
deadlift 250ls
chinup 8-7-6
bridges

Workout 4 (Aug 23)
Squat 170lbs. Made a video.http://www.youtube.com/watch?v=71N9PyODQbk
Bench 210
reverse barbell 3x18. Grip seems weak. DIfficult to pull the last .5 to 1 inch to touch the chest to the bar.
pushup 3x15
reverse crunch 3x8

[docboston]

Number 5. Aug 25th 2009.
Squat 175lbs. 5x5
OHP 100lbs 5x5
Deadlift 255lbs 1x5
pullups 6-6-6
bridges 30sec-30sec-30 sec.

[docboston]

Aug 27th
Squat 180lbs. 5x5
Bench 215lbs 5-4-5-5-3 (crashed on my chest!!!!)
revers barbell 8-10-11
pushups 24-15-15
reverse crunch 10-8-8.

Have taken in fat and protein whole day. Maybe too little carbs contributed to fatigue and crash on the bench.

[docboston]

Aug 30
Need to get my squat form right. Tried to put the bar lower, on my back. Puts strain on the shoulders. Still couldnt get the form right. Need to practice pushing the ass back BEFORE lowering thebody. Presently knees are going in front too much which seems to be wrong. WIll do empty bar squats till the form gets right.
squat 5x5 130lbs. poor form
ohp5x5 90lbs. Damn shoulders got tired with the low bar position!!
Deadlift 1x5 260lbs (atleast increase i lift today)
chinups 6-6-6
bridges 30s-30s-30s.

[docboston]

Aug 30th.
Did squats with 105lbs, 1x5. think I get it now. Push ASS back while going down.

[FiveByFive]

Bench 215lbs 5-4-5-5-3 (crashed on my chest!!!!)

Careful there! How'd you get out? Your bench number is pretty huge. Your pushups are really high too, mine were the same and I've started doing them with feet up (soon to add weight) and mixing them in with dips every other A workout.

[docboston]

Appreciate your concern.
Triceps gave way. Thankfully, my wife (who was supposed to be spotting, but felt chatting with her sis on the phone was more fun!) was able to help me get out from under.
My bench is strong, as I used to be one of those guys who would only focus on the upper body and ignore the squats and deadlifts. I know better now.
Thanks for stopping by!

[docboston]

Sep 1.
Squat 5x105. Good form.
Bench 3x205, 2x190 (no spotter)
Reverse barbell rows: 10-9-8
Dips 8-9-8
reverse crunch 1x8

[docboston]

Thu sep 3

Squat 5x5 115 good form
ohp 5x5100
dead 1x5 265
chinups 5-6-6
reverse crunch 11-10-8

[docboston]

Sep 7 2009. COuldnt train yesterday, as was on vaction in St Louis.
Today started with squats 120 lbs. Felt quite easy and completed 5 sets. Video check on the last showed bad form again. Basically weight swings in front of knees too much. Have decided to do go back to EMPTY BAR and build from there. Need to get form right. Going to keep my ego in check and do LIGHT TILL I GET THE FORM RIGHT PERIOD.
Bench 5x5 215lbs. Needed slight support on the 5th rep of the 5th set, otherwise no problem.
Reversebarbell curls. 9-8-8
Pushups 20-20-15.

[docboston]

9-9-09
squat 5x5 115lbs. Better from, but still not perfect. Knees moved almost an inch in from of toes at bottom.
OHP 5x5 102.5lbs
Deadlift 1x5 275lbs
chinups 8-6-7
reverse crunch 10-9-9

[docboston]

9-11-09
squat 5x5 125
bench 5x5 205lbs. no spotter
reverse barbell 8-8-8
dips 8-9-8

[docboston]

9-13-09

squat 5x5 135
ohp 5x5 105
deadlift 1x5 280lbs
pullups 6-6-6
reverse crunch 8-9

[docboston]

9-15-09
squat 5x5 145
bench3x5 205, 2x5 215
reverse barbell 3x8
dips 3x8

[docboston]

9-19-09

squat 5x5 155
ohp 5x5 107.5
deadlift 1 x 5 285
chinup 3x6