I Am the Harbinger (Strength Log)

Discussion in 'Training Logs' started by the_harbinger, Mar 13, 2008.

  1. the_harbinger

    the_harbinger Orange Belt

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    Just wanted to give a little background information about my self, so I'll start out with some stats.

    Age: 18
    Weight: 235 (give/take)
    Height: 6'0

    Currently I am running Joe Defranco's WS4SB 1 program and am liking it a lot so far. I have some goals that I have posted on my bedroom wall, but I'll post them here, too, for additional motivation:

    As of 3.13.08:

    Bench: 245 x 1
    Squat: 395 x 1
    Deadlift: 455 x 1
    Pendlay Row: 175 x 5
    OHP: 145 x 3-5
    PushPress: 175 x 1

    Goal for end of May:

    Bench: 315 x 1
    Squat: 450x 1
    Deadlift: 550 x 1
    Pendlay Row: 185 x 5 / Dynamic Row: 225 x 5
    OHP: 185 x 5
    PushPress 225 x 1
     
  2. the_harbinger

    the_harbinger Orange Belt

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    3.12.08

    Squats
    45 x 5
    45 x 5
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    315 x 3
    395 x 1


    Zercher Step-Ups

    8 x 135
    8 x 135
    8 x 135*


    *Each set is 8 reps each leg

    SLDL

    6 x 275
    6 x 275
    6 x 275


    Ran out of time for ab work, so that kinda sucked. But, other than that the session went smoothly. Starting zerchers for the first time is a bitch because of the forearm pain but meh...I'm having trouble finding that "groove" in the arm. My max single on the squats worried me because of my amazingly slow speed out of the hole...but I pulled through.
     
  3. the_harbinger

    the_harbinger Orange Belt

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    3.14.08

    Just did some misc. stuff...I will be starting a Push/Pull/Squat on monday... so just messed when I was at the gym.
     
  4. the_harbinger

    the_harbinger Orange Belt

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    3.17.08

    Pull Day

    Deadlifts

    135 x 5
    185 x 5
    225 x 5
    275 x 5
    315 x 3
    365 x 1
    465 x 1


    I'm considering dropping the reps from 5 to 3 and making up for the lost volume with additional sets. I start to get impatient in the middle of set and my form can deteriorate...I'll try it out next week.

    Dynamic Rows
    190 x 5
    190 x 5
    190 x 5


    Hmmm...ran into some problems. The weight is increasing way faster than I can keep up with pendlay rows, so I've decided, starting next week, to do drop the weight a bit and do strict pendlay rows...then load the bar up for an all-out set of dynamic rows. I'll give it a go.

    Hangcleans

    This is day 1 of my experience with these...so I'm starting from the beginning. I'm following the section in SS: Ed II on how to build up to powercleans. Monday I only worked on my flexibility, as it was extremely lacking in the wrists. Next week I'll probably work a bit more of the flexibility and then move on to the next phase: jumping with the bar.

    Cable Rows

    100 x 15
    100 x 15
    100 x 15


    BB Curls
    65 x 10
    65 x 10


    So drained...

    Ab Pull-Downs
    110 x 10
    110 x 10


    I should also note the method for chins that I'm giving a go: After every set (including warm-ups) I do one 1 rep of chins. The reason I'm doing this is because I'm such a heavy guy, after the first few reps I just run out of steam on chins. So, I figure that since my first rep is obviously my strongest that this is a good way of increasing chin without having to resort to multiple sets of negatives. Worked very well on monday...except I forgot to do them between the curls and the abs at the end...ah well.
     
  5. Donut62

    Donut62 Black Belt

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    Good stuff man. I used WS4SB when I was competing in judo to great effect, it's what got me interested in powerlifting. If I might make one comment, I don't know how realistic your goals are for the end of May. It's good to set them high, but I don't know that you can expect to put that much on all those lifts in only 2 months.
     
  6. the_harbinger

    the_harbinger Orange Belt

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    Yeh, to be honest I've kinda lowered the weight for my goals a bit. I realize that a 225 lb pendlay row is going to be way harder to achieve than I thought and will probably lower it to 185 x 5 for the pendlay and 225 x 5 for the dynamic. The deadlift is also getting fairly challenging...definitely has a healthy dose of grind. :icon_chee While I'd be happy with a 5 plate deadlift by summer...at the same time...550 would be nice and I'll see where my incoming 13 mm inzer belt takes me. :D

    It will definitely take a lot of work and determination...but I'm adamant about completing it. I only train judo twice and week right now, so most of my recovery can be focused on what I do in the gym.

    Thanks a lot for the reply!

    (BTW, you've probably noticed...but I've changed to a Push/Pull/Squat routine now...I only logged 1 WS4SB session in before I switched).
     
  7. Donut62

    Donut62 Black Belt

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    hah, I actually didn't notice, but I use a push/pull/squat now anyways as well. I also do a fourth accessory upper day with a bunch of bodybuilder shit.
     
  8. the_harbinger

    the_harbinger Orange Belt

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    Push Day

    Bench

    45 x 5 x 2
    95 x 5
    135 x 5
    155 x 5
    185 x 5
    225 x 1
    255 x 0
    255 x 0


    I appear to have hit the bench wall faster than I though I would...

    OHP/PP

    OHP
    - 135 x 5
    - 115 x 5
    - 115 x 5
    PP
    -185 x 0
    -185 x 0
    -185 x 1


    I need to learn to get better leg drive...

    Dips

    8 x b/w
    8 x b/w
    8 x b/w


    Flat DB Flyes

    10 x 35
    10 x 35
    10 x 35


    Probably gonna change these to incline next week so I get some incline work done.
     
  9. the_harbinger

    the_harbinger Orange Belt

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    3.21.08

    Squat Day

    Warm-Up:

    5 Min Bike.

    45 x 5 x 2 (overhead squat)
    65 x 5 x 2 (overhead squat)

    Speed Box Squats

    135 x 3
    185 x 3
    185 x 3
    185 x 3
    185 x 3


    Box Jumps

    I'm trying to alternate my max-effort squatting days with more of a speed/squat assistance day. I think next week, though, I'm gonna scrap the speed box squats and the box jumps for a few reasons. For one, I think squats set low off the pins would help my problem of getting out of the hole. Number two, my gym has a limited number of boxes and I used all the boxes they had on friday and they were not very challenging. So no way to progress on those will probably see them getting thrown out.

    Front Squats

    45 x 5
    135 x 3
    135 x 3
    135 x 3
    135 x 3
    135 x 3


    My first time doing front squat went better then I expected, although I pussied out on adding more weight because of my stupid wrist flexibility. Atleast it's getting better.

    45 Degree Back Raise

    45 lb. x 10
    45 lb x 10
    45 lb. x 10


    I'd really like some input on these. Tried them out and really liked them. Would like to know if any of the regular S&P regulars use them.

    *Couldn't do GHRs because partner was MIA.
     
  10. the_harbinger

    the_harbinger Orange Belt

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    3.24.08

    Pull Day

    Warm-Up:

    5 Min bike

    Deadlift

    135 x 3
    185 x 3
    225 x 3
    275 x 3
    315 x 3
    365 x 1
    475 x 1
    PR!

    Hangclean

    Worked on flexibility again. It is improving very fast. Next Pull day I will start the next phase Mark Rippetoe advises in learning the powerclean.

    Pendlay Rows (Underhand)

    155 x 5
    155 x 5
    155 x 5


    Forgot to do the last set dynamic rows at the end, damnit.

    Cable Rows

    110 x 15
    110 x 15
    110 x 15


    BB Curls

    70 x 10
    70 x 10


    Ab Pull-Downs

    10 x 120
    10 x 120


    A few notes: Will probably change barbell curls to low rep-almost-cheat curls. Reason for this is on saturdays I plan to go for an hour and do random vanity lifts...and curls will probably be included. Also, a rep of chins-ups was done between each set.

    Other than forgetting the set of dynamic rows the session went great.
     
  11. Donut62

    Donut62 Black Belt

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    Congrats on the deadlift PR. 5 wheels is sure to follow.
     
  12. the_harbinger

    the_harbinger Orange Belt

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    Hopefully soon. My lifting partner said the speed was pretty good...so I'm hoping.

    Can't wait till I get my inzer! :icon_chee
     
  13. the_harbinger

    the_harbinger Orange Belt

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    3.26.08

    Push Day

    Warm-Up: 5 min stationary bike

    Pause Bench

    45 x 5 x2
    95 x 5
    135 x 5
    185 x 5
    185 x 5
    185 x 5
    185 x 5
    185 x 5


    OHP

    45 x 5
    120 x 5
    120 x 5
    120 x 5


    Still trying to get used to the reduced OHP numbers...it's rough after benching.

    Dips

    8 x 5 lb.
    8x 5 lb.
    8 x 5 lb.


    Db Skullcrushers

    10 x 20 lb.
    10 x 20 lb.
     
  14. the_harbinger

    the_harbinger Orange Belt

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    3.28.08

    Squat Day

    Warm-Up: 5 min stationary bike

    Overhead Squats

    45 x 5 x 2
    105 x 5

    Back Squats

    135 x 3
    185 x 3
    225 x 3
    275 x 3
    315 x 1
    365 x 1
    405 x 1
    PR!

    Wow...such a good feeling. Bar speed was great and I barely felt the bar due to the adrenaline.

    Front Squats

    45 x 5
    155 x 3
    155 x 3
    155 x 3
    155 x 3
    155 x 3


    Wrist flexibility is getting MUCH better.

    45 Degree Back Raise

    10 x 45 lb.
    10 x 45 lb.
    10 x 45 lb.


    For those of you who read my log, what do you think of 45 degree back raises? This was maybe my second time so far doing them and I'm liking them a lot.

    Gluteham Raise (Ghetto style)

    10 x b/w
    10 x b/w


    Still having to use a fair amount of push up to get the movement going...but I think I'm getting better at them.
     
  15. ahab

    ahab Eater of small villages.

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    And another 400 lb squat today. :D Great job.
     
  16. the_harbinger

    the_harbinger Orange Belt

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    Thanks, man. I almost missed it because of my stupid iPod, though. I wore shorts today with no pockets so I tucked the iPod into the side of my shorts. Well, as I was reaching depth the stupid thing started driving into my hips. I almost stopped because I was more afraid of breaking it then because of the minor annoyance.
     

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