Time to Get Strong Journal

[7_Deadly_Sins]

Well I got a journal over on IM, but I got a few friends here who don't use that website..maybe I can motivate some of you, or get motivated in return.
I'm 20, about 180, 5 10', and running Jim Ws 531. Any questions, just ask.
I might just post a weeks workout at once, instead of updating daily..but donno, depends if I have time.
oh yea, hoping to do my first PL meet in Nov..going to shoot for the 181 class..might cut down to 165 but I doubt it..Going RAW.
And, I'll have videos weekly, so check them out and tell me what you think!

 

[7_Deadly_Sins]

Monday February 8th
Wave 5 Week 1
ham curls hammer strength machine
95# 13,5,5 23 total

Ham st 40# 35 seconds

Squats
5x165
5x205
3x250
--------
5x280
5x320
5x+(7)370

300x10

Quad stretch 90 seconds

Notes: last wave on week 1 I fucked up and added 10 more pounds than I was spoce to lol. So I added 5 this week instead of just re doing the weight.
I kinda had a head ache durning warm up, so I didn't wana take a chance on the widow maker.
Blew out the ass of my boxers squatting today, on my heavy set...didn't stop me! And I'm sure someone heard it, hahaha.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
February 9th 2010
Wave 5 Week 1

Pause Flat bench
5x100
5x125
3x155
-------
5x170
5x195
5x+(7)225

Incline BB Press
180x6
160x10

Chest stretch
50# 90 seconds

Kroc Rows
110#
R18+2
L4+4

Shrugs 275x2x10, overunder, switched grips

Cardio 10 mins high intensity

Notes: Donno what happened on rows..might need to switch it out for something.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Video here
YouTube - Dead Lift 385x13

Thurs Feb 11th 2010
Wave 5 Week 1

DeadLift
135x8
225x5
260x3
----
315x5
335x5
385x13 Huge PR!!!

425x3 /w a suit

Did some ab work

Notes: Went back to the best gym ever..missed that damn bar lol. The suit was interesting to use..gota get use to it..suprised I got 425 so easy in it though.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Wave 5 Week 1

SoP
5x60
7 reps pull ups
5x75
7 re80ps pull ups
3x80
7 reps pull ups
---
5x95
7 reps pull ups
5x110
7 reps pull ups
5x+(8+1 push pressed)125
7 reps pull ups

Shoulder stretch 45 seconds

Floor press, from dead stop on rack.
135x5
7 reps pull ups
185x3
7 reps pull ups
215x9
7 reps pull ups
195x12
7 reps pull ups

10 mins high intensity cardio

Notesretty good workout, I restarted my SoP to week 2 so I can get some good progression on it..Floor press was fun..really hard doing it from a dead stop..I try to leave it there for 2 seconds so the stretch reflex is gone. I forgot to do my back stretch, but it's no biggie.

 

[7_Deadly_Sins]

Monday February 15th
Wave 5 Week 2

Ham curl Hammer strength
100# 15,6,4] 24 total
Ham st 40# 30 seconds

Squat
5x165
5x205
3x250
----
3x300
3x340
3x+(6)385PR!

310x15

Quad stretch
90 seconds

Notes:
Pretty good workout, that last rep of 385 was hard, but I got it..I might have had one more left in me, but I doubt it.
It felt good to go up to 15 on the high rep set..I was suprised I got that far..I probably could have squeezed out some more, but I still have a mental block.
Next week I hit 405 for as many as I can, hoping to get 4-5. I'l be recording that as it's a mile stone.
Hit a big PR on the 385, real proud.

 

[triathloncoach]

WOW!

What gets inspected is respected.

Great job posting it up. I guess you're asking one thousand sadistic critics to chime in with their opinions.
You will definitely be held accountable.

Keep this up and you will no doubts reach your goals. I'm also impressed with how you handle workouts that don't go 100% to plan. (what in life does?) It just rolls off you.

I offer a lot of respect for you. And I'm the last person on this board when it comes to caring about power lifting or bodybuilding competitions. I'm just very impressed with the dedication of the Pro Muscle members. They are successful in achieving their competitive goals, and passionate students of their sports.

 

[7_Deadly_Sins]

What gets inspected is respected.

Great job posting it up. I guess you're asking one thousand sadistic critics to chime in with their opinions.
You will definitely be held accountable.

Keep this up and you will no doubts reach your goals. I'm also impressed with how you handle workouts that don't go 100% to plan. (what in life does?) It just rolls off you.

I offer a lot of respect for you. And I'm the last person on this board when it comes to caring about power lifting or bodybuilding competitions. I'm just very impressed with the dedication of the Pro Muscle members. They are successful in achieving their competitive goals, and passionate students of their sports.

Thanks for stopping by coach.
I honestly don't care what the critics have to say, I only want positive feedback, besides I don't think anyone would come in here being rude, but I might be surprised.

If I had workouts that went to plan I donno what I'd do, I've never had one that does lol Always some jackass that messes it up at the gym, but it is what it is.

Thanks for the kind words, ProM has some outstanding members that's for sure. I'm but a fish in a large see, there are several guys on there that embarrass me.

 

[7_Deadly_Sins]

Thuesday February 16th
Wave 5 Week 2

Flat Bench Paused
5x100
5x125
3x155
----
3x185
3x210
3x+(7)225 PR

Incline BB
185x6
165x10

Chest stretch
55# 90 seconds

Kroc Rows 110#
R 17+3(straps)
L6+14(Straps)

10 mins high intensity cardio

Notes: Messed up on bench and did 225 instead of 235 b/c I didnt read it right, ah well, no biggie, hit a PR anyway..kinda wish I had gotten 235, but I have next week.
I felt kroc rows really good in my lats when I used straps, so I'm going to keep doing what I'm doing..might just drop grip training all together b/c it hasen't been an issue once.(main reason I use kroc rows)
Overall P good workout, other than the bench fluke.
DL come Thur, very excited.

 

[7_Deadly_Sins]

Thursday Feb 18th
Wave 5 Week 2

Dead Lift
8x135
5x225
3x260
-----
3x315
3x360
3x+(11)405
495x1

Block Pulls
455x5
495x5
505x4
515x3

Notes: First time ever pulling that heavy. Ripped my right hand too, hope it heals fast.
Big PR on the 405, 495 felt a lot heavier than I thought it would have, I need to start doing more singles like that so I can get use to it better. I think I'll start doing that weekly.

Rack pulls were different, hard to do the first rep, but after that I'm good to go.
I had to stop after 515 b/c my hands were ripped to bad.

Met someone really cool there, name of Shane Hammock. #14 275er in the world. I drilled the hell out of him for advice and got some good info, real nice down to earth guy. He squatted like 1000 at 21, he did sumo DLs at like 3x635 like it was a warm up, insane strength.

I'm going to go there Monday and Tuesday of next week b/c my gym is closed, and I figured I need some help /w my form and stuff like that. To good of a chance to pass up.
I forgot my camera, so no videos.

 

[7_Deadly_Sins]

Friday Feb 19th
Wave 5(2 for SoP) Week 2

SoP
5x60
5x70
3x95
----
3x105
3x120
3x+(7+2)135

Shoulder stretch 45 seconds

Floor press
225x9
205x10

10 min high intensity cardio

Notes: Pretty good fast workout, my hands are hurt from yesturday so it was weird working out..didn't do any pull ups b/c I dont wana mess up my hands more.

Gona go squat at the PL gym come Monday, hoping to get some tips.

 

[pesty4077]

John, good lifts for a young man of 20. Keep it up, you will only get stronger.

 

[7_Deadly_Sins]

John, good lifts for a young man of 20. Keep it up, you will only get stronger.

Thanks Pesty.

 

[7_Deadly_Sins]

Monday Feb 22nd
Wave 5 Week 3

Squat
8x135
5x205
3x250
----
5x325
3x365
1x+(5)405

325x11

Quad stretch
90 seconds

Notes: Really good workout today, went to the PL gym again, probably going to start going there for all my lifts..fucking amazing environment. I forgot my mp3 player but luckly I had the team there to motivate me.
I'm learning a lot from them..they said my form was pretty good.
I need to work on...
-Not going down so far
-Walking it out better(not taking so many steps)
and I'm sure some other stuff but I forget.

For the widow maker, after 405 I didn't have much gas left at all, plus the bar wasen't in the right place and I didn't feel like re adjusting it.

I was going to try a single of about 430 but Shane(1000 pound squater at 21 or 22) said there's no point so I didn't.

 

[7_Deadly_Sins]

Tuesday Feb 23rd
Wave 5 Week 3

Flat Bench Paused
5x95
5x135
3x155
-----
5x195
3x225
1x+(5)250(Huge PR!!!!!!!!!!!!!!!!!!!!!!!!!)

275x2
275x3*Got the first 2 reps on my own..had help /w last one
275x3*Got the first rep on my own, had help with the last one

Half reps(bottom half) 185 for 11 or 12.

Chest stretch
60# 60 seconds.

Did some accessory work for back..lat pull down..cable row etc

Notes: Really good workout, got some really good form advice from the guys there, gota start going more on bench days to get good with it.
I hit some major PRs..I guess if I make my arch higher and actually press to my top ab instead of my chest where I useually do the weight is eaiser to move

I need to
-Learn to push the bar back instead in a straight line
-stay on the balls of my feet(didn't know you could do this)
-Pull my grip in more, pinkies on ring instead of middle.

Shane said my major weak point was getting it off my chest, so he gave me some accessory work to do to get better at that part.

Overall they said I had good form too, so I'm kinda proud of myself teaching it like that on my own, just some fine tuneing to do..I think if I can bench like this the day of the meet I'll be able to get 315 pretty easy, maybe even an opener of that..I got 8 months.

 

[7_Deadly_Sins]

http://www.youtube.com/watch?v=_7tMyp9SALc

Thur February 25th
Wave 5 Week 3

DeadLift
5x135
5x225
3x275
-----
5x315
3x385
1x+(10)425Super huge PR

Notes: Whew, no idea how I got 10..that last rep was kinda ugly..did I hitch bad? I didn't even know I did it until I saw the video.
My hands are ripped up really bad..glad I'm not lifting next week b/c there'd be no way I could.
I also couldn't do any accessory work after b/c of my hands, lucky me!


600 pounds is only a few steps away..I'm really considering either A, restarting my program /w my new current bests, or just doing what the guys at the gym are doing..Shane said I might be doing ot many reps..and they aren't going down weekly either..they actually go up some times.
Suggestions?

Upon reviewing my 531 spread sheet, I'm 99% sure I'm going to reset(adam I'd love your opinion please)
If I reset, wave 1 week 3 I'd be doing 490..a big jump from now..and I doubt I'd be able to sling that around for 10 lol.
Squats would be down a little, but after 2 waves I'd be back up, I'd just have to work harder for PRs on those days.

 

[7_Deadly_Sins]

Friday Feb 26th
Wave 5(2) Week 3

SoP
5x65
5x75
3x95
----
5x110
3x125
1x+(7+2)140

Shoulder stretch
45 seconds

Skull crushers dead stop on floor
85# [10,5,5]

Ab machine
125# 10,8,10 or something

Cardio
10ish minutes

Notes: P good workout, really kicked ass on the SoP..I really want to work up to 185x5..that'd be amazing.

Skull crushers kinda hurt my elbows..not sure if I'll keep doing them, I might change to dips or something else.

 

[7_Deadly_Sins]

Monday March 1st
Wave 5 Week 4
Deload!

Squats
135x8
225x3
315x1
365x2 or 3

225x15
Quad st. 30 seconds

Flat pause bench
135x5
185x5
225x3

Chest stretch 50# 30 seconds

10 mins high intensity cardio

Notes: Going to either re work my diet/training program today and/or tomorrow.
Also after watching some of Ed Coans videos, I'm going to start sumo DLing some at the gym so I can get the technique down from Shane..I saw that's what Ed did, and I'm pretty sure conventional DLing 800+ pounds will be a large sucky up hill battle.

My fiance is flying back to NJ Saturday, so please pray she has a safe trip both on the plane and to her apartment door.

 

[7_Deadly_Sins]

Wed March 3rd 2010
Wave 5 Week 4

Dead lift
5x 135
5x 135 sumo
3x255
1x225 sumo
1x 315
1x 315 sumo
1x 405

SoP
5x60
3x80
1x135

10 mins high intensity cardio

Notes: tried sumo..deff not something I wana learn on my on wow. Was thinking about trying /w 405 but I figured I'd end up bruting it up instead of using correct form, and I'd rather not learn bad form only to have to un learn it.
I'm P excited about start again next week, although I'm dreading the high rep dead lifts. lol

 

[tattoojr]

Just saw this and think this log of your rocks. I'm doing the 5-3-1 myself and after my major movement my trainer has me doing 4 assistance exercizes for 10-12 reps. I used a chart off another web site to get my numbers cuz when i hit my 95% lifts I was getting 3+ so I had to adjust for the next wave. Keep up the good work. J.r.

 

[7_Deadly_Sins]

Friday March 5th
Wave 5 Week 4

10 mins high intensity cardio

 

[7_Deadly_Sins]

Just saw this and think this log of your rocks. I'm doing the 5-3-1 myself and after my major movement my trainer has me doing 4 assistance exercizes for 10-12 reps. I used a chart off another web site to get my numbers cuz when i hit my 95% lifts I was getting 3+ so I had to adjust for the next wave. Keep up the good work. J.r.

Thanks JR. 531 is amazing, eh? I do more so the I'm not doing jack shit than anything lol.

 

[7_Deadly_Sins]

Monday March 8th
Wave 6 Week 1

Squat
5x135
5x225
3x270
---
5x280
5x330
5x+(8)380 PR

275x20

Reverse hyper extension
1x15
1x8

Laying ham curl
3 sets 15 reps 60#(Cooks)

Ham stretch
30 secondsish

Notes:
Pretty good workout..need to work on form with squats more.
Felt good to go back to the high rep shit..275 felt amazingly light. Glad I broke that mental barrier.
Started doing more accessory work..going to start off light so I won't be super sore and slowly work my way up.