lovestolift training log

[rbtrout]

Get a can of BS repellent and you'll see through it.

BTW - if you need to be running in training for a marathon, instead of facing the embarrassment of less weight training to get a skinny runner's body, I'd be glad to run with you - just slightly behind, that way people will think I'm chasing you. I'm only trying to help you out here.

[lovestolift]

@RB- Thanks buddy, that's awful nice of you. Maybe you can come see me after you man-up and take Pg up on her offer.

07/18/2009
Saturday-Upper #2
1)Press- 95/5,5,4
2)Negative Pullups- bw+10/5,5,5
3a)Dips- bw/3,3,2
3b)High Pulls- 80/10,10,10
4a)Barbell Curl- 60/11,11,10
4b)Overhead Triceps Extension- 30/12,12,12

I'm still struggling with that damned press. I get the last rep half way up and then get stuck. It's annoying. I substituted dips for pushups since I had no way to add weight to the pushups. I hit some very paltry numbers, but I'm happy that I can do any right now, as I haven't been able to in a while. I'll keep at them. I must be getting lighter or stronger. Or both. Either way, I win.

[pagangoddess]

@RB- Thanks buddy, that's awful nice of you. Maybe you can come see me after you man-up and take Pg up on her offer.

I don't know if that's a good idea LTL. When I'm finished with him I doubt he'll run anywhere.

[rbtrout]

Gulp.....

[lovestolift]

07/19/2009
Sunday-Lower #1
1)Fron Squat- 110/5,5,5
2)Deadlift- 215/5,5,5
3a)Good Morning- 60/8,8,8
3b)Bulgarian Split Squat (each side)- bw+20/8,8,8
4a)Unanchored Russian Twist (each side)- bw/10,10,10
4b)Swiss Ball Passes- bw/10,10,10
Stationary Bike -20 min

I made one last change to the order of things today. I switched front squats and deadlifts. This serves two purposes: Deadlifts fatigued me too much for the front squats, and front squats are a better exercise to warm up with. I was pretty tired after this workout, but it felt good. I'm still not getting more reps on the ab work, but they are still effective, at least from a "kicking-my-ass" point of view.

[lovestolift]

07/21/2009
Tuesday-Upper #1
1)Bench Press- 145/5,5,5
2)Barbell Row- 150/5,5,5
3a)Telle Flys- 45's/8,8,8
3b)One Arm Row, Elbow Out- 50/10,10,10
4a)Hammer Curl & Press- 25's/11,11,11
4b)Pullover Triceps Extension- 50/10,10,10

I tried to implement some of Dave Tate's advice for my bench today. I felt like I wasn't even working to get the reps. It made it so much easier. I must thank James (atypical1) for posting that link in one of the other threads. I look forward to what that can do for me. I had boundless energy for this workout. I don't know why, but I felt amazing.

[atypical1]

Glad it helped. Bench starts to get tough and it's nice to have a technique in place. Don't you love it when you have a really good workout?

james

[lovestolift]

Don't you love it when you have a really good workout?

Makes me feel like a beast, especially when I get to the rows. I was exploding the bar off the ground.

[lovestolift]

07/22/2009
Wednesday-Lower #1
1)Box Squat- 130/5,5,5
2)Romanian Deadlift- 130/5,5,5
3a)Lunges(each side)- 70/10,10,10
3b)Standing Calf Raise- 130/10,10,10
4a)Unanchored Situps w/Arms Across Chest- bw/10,10,10
4b)Lateral Bridges- bw+10/10,10,10
Stationary Bike- 20 mins

I was going to use the box squats as a warm up, but it just made me realize how bad my squat form is so I just did my work sets on the box with a lighter weight. I haven't been sitting back and my depth is questionable sometimes. I set up a makeshift box at 13", which puts me an inch past parallel. I have already drawn up plans for a wooden box that I will try to get to next week. I don't think I'll have time this week, I have a lot going on. Everything else went fine.

[lovestolift]

07/24/2009
Friday-Upper #2
1)Press- 95/5,5,5
2)Negative Pullups- bw+15/5,4,4
3a)Dips- bw/2,2,2
3b)High Pulls- 90/7,7,7
4a)Barbell Curl- 60/11,11,10
4b)Overhead Triceps Extension- 40/10,10,10

Son-of-a-bitch, this was a hard workout. I haven't been feeling well the last couple of days. I'm not sure when muscle-power ended and when will-power took over. I had to move Saturday's workout to today because I have to work that morning, then immediately head across town to help with my friend's Stag and Doe. Anyway, I finally got all the reps on the press, but the last one took all I had. I think my dips suffered because of this, so I only managed two reps across. I tried for three each time, but could only begin to push up before failing. I feel like collapsing right now. I hope I am over this for Sunday's workout.

[lovestolift]

07/27/2009
Monday-Lower #2
1)Box Squat- 135/4,4,4
2)Deadlift- 225/5
3a)Good Morning- 60/10,10,10
3b)Bulgarian Split Squat (each side)- bw+20/9,9,9
4a)Unanchored Russian Twist (each side)- bw/10,10,10
4b)Swiss Ball Passes- bw/10,10,10

I guess I'm still a little worn out from whatever-the-fuck-i-had this past week. I moved this workout from Sunday to today, and I still barely made it through. I even dropped cardio, though that doesn't take much convincing to do now does it? I will have to move tomorrow's workout to Wednesday if I don't feel more energized.

Anyway, I did Box Squats today as well, I'll keep these instead of Front Squats to work on form. I also lowered the volume on Deadlifts. My first set is the best and it gets sloppier after that. I really like having the Good Mornings, but I don't really care for the Bulgarian Split Squats. I hate the ab work at the end. Supersetting those at the end is tough, but in a good way.

I have noticed a couple things since I started this protocol. My body fat has decreased, while my weight is roughly the same. Despite staying at the same weight, my upper arms have grown a half an inch in the last five weeks. My forearms have also grown a quarter of an inch. Pretty good in my mind.

[pagangoddess]

Nice progress LTL. Sorry you're still not feeling up to par. Hopefully you'll feel like yourself again soon.

[lovestolift]

07/29/2009
Wednesday-Upper #1
1)Bench Press- 150/5,5,5
2)Barbell Row- 155/5,5,5
3a)Telle Flys- 45's/8,8,8
3b)One Arm Row, Elbow Out- 60/6,7,6
4a)Hammer Curl & Press- 25's/11,11,11
4b)Pullover Triceps Extension- 60/10,10,10

I easily completed the bench reps today. The fifth rep of the last set tried to give me trouble - but I wasn't having any of that. I felt too good today to let it beat me. I accidentally put 60 lbs on the Pullover Triceps Extension instead of 50, which explains why it was so fucking hard today. I'll drop it back to 50 next time. All in all, a good workout.

[lovestolift]

It's come to my attention that I have lost my way. I've forgotten why I lift. I've become flighty, hopping around from task-to-task, leaving nothing but a pile of unfinished goals in my wake. Well, that's over now, I promise. I've decided to do what's right and focus my efforts on things that matter.

So I put away my chin up bar, and my dip bars and anything that can't be used to Squat, Deadlift, Press, Power Clean or Bench. I put the stationary bike in the corner, to be used as a towel rack. I grabbed my balls, just to make sure they were still there, and I decided to get down to business.

Strength is my focus, so it's time to get to work. No more diversions. No more traipsing from one goal to the next, leaving each one unfinished (Run a marathon? Who was I kidding?). Getting stronger is what I intend to do, and if I forget that, I want anyone reading this to make it their business to remind me, in no uncertain terms. I mean it. Spare no language, no matter how harsh. I'm a big boy, I can take it. If I look lost, just say, 'Hey, asshole, why aren't you getting stronger?" I'll hear that and I'll get right back to work.

I am going on Starting Strength this Monday. I had a nice time on my own little program, but I need to get back to basics. For those unfamiliar with SS, here it is, in all its simple glory:

Workout A
Squat- 3x5
Bench- 3x5
Deadlift- 1x5

Workout B
Squat- 3x5
Press- 3x5
Power Clean- 5x3

I won't lie, I am going to miss some of the other lifts. Namely barbell rows, but that's just because I love them. This program has worked for countless others, so I will just follow it and not fuck with it.There will be time to add chin's, rows and dips later, when they can aid the main lifts. Somewhere back in my log I stated that I want to deadlift 500 pounds. Well, that is still true. I will do what is necessary to get there.

LTL

[pagangoddess]

Looks like you've done some soul searching LTL. And other searching as well. Glad to know the balls are still there. But if you ever find them missing I have a spare pair you could borrow.

You know I'll be here to help keep you on track. I'm always up for good ass kicking.

If you love some of those exercises then why not do SL instead?