LiftingNerd's Log

[LiftingNerd]

Day 36

Squat - 127 kg 5x5
Bench - 106 kg 4x5 1x4
Clean - 74 kg 3x5
Dips - 5,5,4 BW+52kg

Squats are much more explosive now. I've changed my routine slightly so that when I only get to work out 3 days a week due to work I'll be doing two bench/clean days and only one deadlift/press day. Had to rush the session due to the gym closing which is why I only did 3 sets of cleans and most likely why I missed the last set of bench and dips as I'd taken minimal rest between all sets.

[LiftingNerd]

Day 37

Front Squat - 63 kg 5x5
DL - 149 kg 1x5
Press - 54 kg 5x5
Pull Ups - 3x5 BW+18kg

[LiftingNerd]

Day 38

Squat - 129 kg 1x5 2x4 1x3 1x2
Bench - 124 kg 1x1 126kg 1x0
Cleans - 77 kg 3x5
Dips - 3x5 BW+52kg

Cleans are going to be switched to 6x3 since form breaks down on the 4th and 5th reps.

[LiftingNerd]

Day 39

Squat - 129 kg 2x4 3x3
Bench - 106 kg 1x5 3x4 1x3
Cleans - 79 kg 6x3
Dips - 2x5 1x4 BW+54 kg

This entire workout (minus cleans) was a complete disaster. Any suggestions on switching things up to get me out of this weakling funk I seem to be in are welcome.

[LiftingNerd]

Day 40

Front Squat - 70 kg 5x5
DL - 149 kg 1x4
press - 57 kg 5x5
Chin ups - 3x5 BW+20kg

[LiftingNerd]

Day 41

Squat - 118 kg 1x3 120 kg 1x3 124 kg 1x2 129 kg 1x2 133kg 1x2 138kg 1x2 142 kg 1x2 147 kg 1x2
Bench - 106 kg 3x5 1x4 1x3
Cleans - 79 kg 5x3
Dips - BW+54kg 1x5 1x2

Dead tired going into thiss session.

[LiftingNerd]

Day 42

Squat - 120 kg 5x5
Bench - 102 kg 5x5
Cleans - 81 kg 5x3

Didn't do dips. I'm going to take all of next week of as my body seems to be telling me it needs some rest.

[LiftingNerd]

Day 43

Front Squats - 79 kg 5x5
DL - 156 kg 2x4
Press - 57 kg 5x5 61 kg 1x4
Pull Ups - BW+20kg 2x5 1x4

Using chalk now and DL are getting back on track.

[LiftingNerd]

Day 44

Squat - 133kg 1x2 138kg 1x2 142 kg 1x2 147 kg 1x2
Bench - 106 kg 2x5 1x4 120 kg 1x2 70 kg 1x20
Cleans - 83 kg 1x3 81 kg 2x3

[LiftingNerd]

After taking a week off I decided to switch things up.
New routine -

Monday -Squats
Wednesday - Bench, Power Cleans, Incline Bench, Dips
Friday - Front Squats (light), Dead lifts, press, pull ups

Monday the 13th -
Squats - 205lbs 1x15, 225lbs 1x15, 235lbs 1x15, 265lbs 1x10, 275 1x7, 295 1x5, 315 1x3, 340 1x1

The goal is to do as many sets of 15 as possible while increasing weight each set (haven't gotten the set increments quite down yet). Once I can't get 15 I just go to failure on each set while still increasing weight so I still get my heavy sets in.

[LiftingNerd]

10/15

Bench - 225 lbs 3x5, 205lbs 3x5
Cleans - 2x3 175lbs 3x3 185 lbs
Incline Bench - 185lbs 3x5
Dips - BW+115lbs 1x5 2x3

I added some sets with lower weights on bench to work on power.

[LiftingNerd]

10/17

Front Squat - 185lbs 3x5
Press - 125lbs 5x5 135lbs 1x2 145lbs 1x2
DL - 345lbs 1x5
Chin Ups - 3x5 BW+45lbs

[LiftingNerd]

10/20

Squats - 225 1x15 235 1x15 245 1x15 265 1x9 285 1x5 295 1x4 315 1x1 345 1x0

[somebody]

Looks like a Sheiko routine except, well, crazy. Where'd you find it?

[LiftingNerd]

Haha I don't even know what that is. I had to google it. One of the trainers at my gym does strongman competitions. We both work out later at night most of the time so we got to talking. I mentioned I was stuck on my squats so he suggested I change it up for a month or two. Instead of squatting heavy two to three times a week dedicate one day just to squats, do sets of 15 until I hit a weight I can't hit that rep number, and just keep upping the weight until I can't do any more. To top it off right after my last set of heavy weight I drop it back down to 225 for 10 reps then 135 or so for 20 reps. I don't know where he got the routine from but it's hard as hell and I love it.