Fkx414's Training Log

[fkx414]

To OmegaRedIsDMan:

Yeah I am having a tough time getting past 210 lbs on my bench. We will see what happens. I hope you get past that weight too man!!

[fkx414]

1/20/09

Squats: 5 X 5 with 240 lbs

Went well.

Bench Press: 4, 3, 3, 3, 3, with 210 lbs (1st attempt after my week long business trip)

Couldn't get any more reps than before my business trip. On the brighter side, the weight felt a little lighter and I felt that I had more control over the weight during my bench press movement even though I didn't gain any more reps than before.

Barbell Row: 3, 3, 3, 3, 3, with 170 lbs PR!! (1st Attempt)

Weight felt heavy. Couldn't get past 3 reps on my sets without getting slopping.

Dips: 3 X 5 with BW + 65 lbs

EASY.

Turkish Get Ups: 1 X 5 with 27. 5 lbs

Haven't done these in awhile so I decided to do just one set for each arm to get used to it.

Overall: Average workout. Seems like 210 lbs on my bench is going to be an obstacle for me.

[fkx414]

1/22/09

Squats: 5 X 5 with 245 lbs

Overhead Press: 4, 4, 3, 3, 3, with 130 lbs (2nd Attempt)

Gained a rep on my second set. Overhead Press is tough.

Deadlift: 1 X 3 with 305 lbs (1st Attempt)

Damn...my right hand grip failed on me while I was trying to do my 4rth rep. I have done this weight before. I am determined to get it next time.

Pull Ups: 9, 6, 4, 4, with BW

Prone Bridges: 60 seconds, 60 seconds, 60 seconds with BW + 5 lbs

Overall: So-so workout. Thought I would have been able to do better. I guess strength gains come in spurts. I will do better next time.

[GoinThruIt]

great job on the OH press. keep at it!!

[fkx414]

1/25/09

Squats: 5 X 5 with 250 lbs

Bench Press: 5, 5, 5, 5, 4 with 210 lbs (2nd Attempt)

MAN I WAS SO CLOSE. I could only go half way up on my last rep on my 5th set and couldn't get it any higher. On the brighter side, this is the most reps I have ever done on this weight. I am determined to get it next time.

Barbell Row: 5, 4, 4, 3, 3, with 170 lbs (2nd Attempt)

Heavy. Gained some reps.

Dips: 3 X 5 with BW + 70 lbs

Turkish Get Ups: 3 X 5 with 27.5 lb dumbbells

Overall: Good workout. Determined to get 5 X 5 on my bench next time!!!

[fkx414]

1/28/09

Squats : 5 X 5 with 255 lbs

Overhead Press: 4, 4, 4, 3, 3, with 130 lbs (3rd Attempt)

Gained a rep on my third set. I feel a little more control over this weight than last time. Time for a deload.

Deadlift: 1 X 5 with 305 lbs

Heavy but I got it.

Weighted Chin Ups: 4 X 5 with BW + 5 lbs PR!!!

Weighted Prone Bridges: 60 seconds, 60 seconds, 60 seconds, with BW + 5lbs

Overall: Good workout. I feel a little stronger. I am determined to overcome this overhead press.

[fkx414]

1/30/09

Squats: 5 X 5 with 260 lbs

Went well. Form was good. Looking forward to 265 lbs.

Bench Press: 5 X 5 with 210 lbs

WOOOT!!! I FINALLY GOT IT!!! sheesh.... after two deloads with this weight I FINALLY GOT IT. REALLY looking forward to 215 lbs.

Barbell Rows: 5, 5, 4, 3, 3, with 170 lbs (3rd Attempt)

Damn...time for a deload. On the brighter side, the weight didn't feel as heavy as last time and I felt like I had a little more control over this weight.

Dips: 3 X 5 with BW + 75 lbs

Turkish Get Ups: 1 X 5 with 30 lbs Dumbbells PR!!

My right knee is still a little bruised up from my snowboarding weekend. I could have done more but my right knee said no.

Overall: Good workout. I am happy I overcame my bench ...finally....

[GoinThruIt]

great job man. getting strongeR!!

[fkx414]

2/2/09

Squats: 5 X 5 with 265 lbs PR!!! (1st attempt)

Didn't feel completely solid under the bar. Form was a little sloppy towards the end. Going to redo this weight next time.

Overhead Press: 5 X 5 with 120 lbs

Start of my deload. Went well.

Deadlift: 1 rep..... with 310 lbs (1st Attempt)

I couldn't even get the weight off the ground on my 2nd rep. My back was already toast from the squats. Damn...

Pull Ups: 9, 6, 4, 5,

I was out of focus on my 3rd set.

Prone Bridges: 60 seconds, 60 seconds, 60 seconds, with BW + 5lbs

Overall: Crappy workout.

[fkx414]

2/4/09

Squats: 5 X 5 with 265 lbs (2nd Attempt)

Still didn't feel completely solid under the bar. Form was a little sloppy towards the end.

Bench Press: 4, 4, 4, 3, 3, with 215 lbs PR!!! (1st Attempt)

Not bad at all.

Barbell Row: 5 X 5 with 155 lbs

Start of my deload. Went well.

Dips: 3 X 5 with BW + 80 lbs

Turkish Get Ups: 2 X 5 with 30 lbs

Overall: Good workout. I think I am considering going to an intermediate lifting program like Texas Method or Stronglifts Advanced because I notice it is noticeably harder for me to go up in weight with my squats. I will do a few more workouts and determine if that is the case.

[OmegaRedIsDMan]

Congrads on breaking past 210 on bench!

Looks like you're making pretty good progress on all lifts overall.
How are those squats@265 feeling?

[fkx414]

To OmegaRedIsDMan: Thanks man. Squats with 265 lbs is tough. I am taking a four day break from lifting right now because I feel burnt out. I am thinking about doing Texas Method after maybe next week because Squats are getting noticeably tough to go up in weight without stalling all the time.

[fkx414]

2/8/09

Squats: 5 X 5 with 265 lbs

YES!! got it

Overhead Press: 5, 5, 3, 2, 2,with 125 lbs (first attempt)

What the hell is going on!?

Deadlift: 1 X 5 with 310 lbs

GOT IT!! woot!

Weighted Chin Ups: 4 X 5 with BW + 8 lbs PR!!

Weighted Prone Bridges: 60 seconds, 60 seconds, 60 seconds, with BW + 5 lbs

Went well. Going to bump up the weight next time.

Overall: Good workout except for that damn overheadpress!!

[fkx414]

2/11/09

Squats: 5 X 5 with 270 lbs PR!!! (1st Attempt)

Didn't feel completely solid under the bar. Going to redo the weight again next time.

Bench Press: 4, 4, 4, 4, 3, with 215 lbs (2nd Attempt)

Gained a rep on my 4rth set. Can't complain.

Barbell Row: 5 X 5 with 160 lbs

Dips: 3 X 5 with BW + 85 lbs

Front Squats: 1 X 5 with 45 lbs Bar
1 X 5 with 65 lbs
1 X 5 with 85 lbs
1 X 5 with 105 lbs
1 X 5 with 125 lbs

Since I am going to switch to Texas Method after a few more workouts. I am going to drop Turkish Get Ups and practice Front Squats so I can be accustomed to the movement and technique. It feels noticeably different than the regular back squat.

Overall: Good workout.

[fkx414]

2/13/09

Squats: 5 X 5 with 270 lbs (2nd Attempt)

Still didn't feel completely solid under the bar.

Overhead Press: 5, 5, 5, 4, 3, with 125 lbs (2nd Attempt)

GRRR!!!! dammit going to get it next time for sure.

Deadlift: 1 X 5 with 315 lbs

GOT IT! Looking forward to getting back to 320 lbs... finally

Pull Ups: 9, 6, 5, 5, with BW

Gained a rep on my 3rd set

Front Squats:
1 X 5 with 45 lbs Bar
1 X 5 with 65 lbs
1 X 5 with 85 lbs
1 X 5 with 105 lbs
2 X 5 with 125 lbs

Form was much much better. Took out Weighted Prone Bridges so that I have time to practice form on Front Squats so when I switch to Texas Method I will be well accustomed to the movement of the exercise already.

Overall: Average workout. I really need to get back to 130 lbs for my overhead press. That exercise is frustrating.