JohnAnthny's Training Progress

[JohnAnthny]

9/2 Wed

SQUAT 5X5 235LBS - kept back straight no rounding at bottom- just below parallel and back up. on 1 or 2 i came forward a little bit. was prepared and adjusted.

OHEAD PRESS 5X5 135LBS - did it with 4 - 10's and a 5 on each side. last 2 of sets 4 and 5 were especially hard. pretty sure form remained solid in times of the aformentioned reps with only minimal cheating (momentum bottom up. or slight 'bounce') My lifting style is bring the weight down under control but fairly quickly and come to a abrupt stop and explode as quick as I can to move the weight up and hopefully i throw it straight into the air and catch it. OK.. not the last part of course.


DEADLIFTS 1X5 270LBS - I added 5 lbs to these today. I like them and you know they hit a lot of muscles throughout your body. I know i can raise the weight on these. I have to admit ive been reluctant though just doing 260-265lbs !X5. Like I mentioned though i raised it to 270lbs and really focused on keeping bac straight and flexed or rigid from beginning to end. I payed especially close attention today and notice my lower back does feel like it rounds slightly while im initiating the lift. I do know 270 is light by strong standards and i get it up. I do have lower back soreness/stiffness at times but attribute it mostly to training hard. As I mentiioned the back rounds a little and once weight is off the floor im able to straighten back and hold the load. Perhaps the height of the bar?? Im 6'6" pretty tall. Possible feedback Ill work on getting a video.


PULL-UPS 3XF - I read instead of going to absolute failure. go to you know you can do only 1 or 2 more. The thinking is you will be able to do more oeverall reps. I tried this today.

Now I am doing assited pull ups. I got the damn machine on '14'..it goes up to like 20 or so. So i got plenty of assist weight. I know its lame. I did 7.5 quality rested.

snd set did 6. 5 quality the other not so.

last set got like 3. whatever, i have improved. i am able to do more with '14' assist. I see sometime around the 1st of October to do some real pull ups.


PRONE BRIDGES 3X30SEC. - I read last night when you can do 3 X 30sec. start doing side bridges and 1 legged bridges. Ive been doing 3x30 sec and decided to do side bridges. Hard! It definetly tells you where your stomach and love handles are. (i do them in the mirror) is. No hiding it. did reg 3x30 secs. did 1 side bridge each side for about 20 secs. something to work on for sure. Also i forgot the ones with 1 leg and arm up. Those too.



Instead of treadmill post workout I picked up 4 full court basketball games. I was pretty happy with the guys. All willing to move the ball and win. Solid games.



Great workout today aiming to break through all Fridays 5X5 too.

-JohnAnthny

[JohnAnthny]

Friday 9/4/09

successfully completed all 5X5's today. I suprisingly feel great post workout. Im getting around fine unlike many previous workouts. I attribute this to good eating, plenty of rest and well...Im just getting stronger.


today was as follows:

squat 5X5 240lbs
bench 5X5 200lbs

inverted rows (legs straight out on floor)
3XF 6/5/3


pushups
3Xf
20/11/6

reverse crunch
3X12 completed all. last 2 sets done with slight incline. last few reps of last set were difficult.

instead of a post workout run I shot some hoops ans BS'd with couple cats. Looking for some good runs post workout like the other day but when realized wasnt gonna be any just shot around kept heart rate up and hit the showers.


Looking forward to Monday 9/7
squats 245
ohead press 140
deadlift 275

chin ups 3XF
prone bridegs - one legged 3 x30 secs.

'Get under the bar and make yourself stronger!'


-Johnanthny