My ADD Training Log
- Thread starter calvus
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2/19/2011
5/3/1, Day 4, Week 2, Cycle 2
Low Bar Squat
5x45
5x45
5x95
5x95
5x95
5x135
5x135
3x185
3x210
3x240
4x270
High Bar Squat
10x135
10x135
10x135
10x135
10x135
Squats were tough today. As usual, I videoed every set & watched it to make adjustments. I had a lot of trouble with depth and with back rounding. Finally started getting a little better, I'll post videos soon. I did high bar as assistance. High bar doesn't hurt my wrists or elbows at all. Doing both is probably good for me. I also set up a 1/2" board to put my heels on for high bar, I think it helped with depth.
Squats are really sucking for me. Not sure why I'm having so many issues...
5/3/1, Day 4, Week 2, Cycle 2
Low Bar Squat
5x45
5x45
5x95
5x95
5x95
5x135
5x135
3x185
3x210
3x240
4x270
High Bar Squat
10x135
10x135
10x135
10x135
10x135
Squats were tough today. As usual, I videoed every set & watched it to make adjustments. I had a lot of trouble with depth and with back rounding. Finally started getting a little better, I'll post videos soon. I did high bar as assistance. High bar doesn't hurt my wrists or elbows at all. Doing both is probably good for me. I also set up a 1/2" board to put my heels on for high bar, I think it helped with depth.
Squats are really sucking for me. Not sure why I'm having so many issues...
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2/19/2011
SQUAT VIDEOS (Low Bar & High Bar)
Comments, Critiques & Suggestions for improvement are welcome! Thanks in Advance!
Low Bar 210x3
Low Bar 240x3
Low Bar 270x4
High Bar 135x10
*for the High Bar Squat, My heels are on a 1/2" board - this helps me get depth - I have limited ROM in my left ankle due to a hairline fracture in college.
SQUAT VIDEOS (Low Bar & High Bar)
Comments, Critiques & Suggestions for improvement are welcome! Thanks in Advance!
Low Bar 210x3
Low Bar 240x3
Low Bar 270x4
High Bar 135x10
*for the High Bar Squat, My heels are on a 1/2" board - this helps me get depth - I have limited ROM in my left ankle due to a hairline fracture in college.
Sobchak
Yellow Belt
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Your bar path on your high bar and low bar squats isn't bad, but isn't perfect. It's slightly elliptical as opposed to being a straight line. Keeping the weight squarely on your heels, especially in the hole, will help a bit. Flexibility will facilitate that, so stretch the hamstrings. All in all, not bad though. Just keep your chest up.
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2/21/2011
Bench Day - add50 #2
Chins
5xBW (assisted)
5xBW (assisted)
3xBW
3xBW+25
3xBW+45
1xBW+90 (317.4 lbs Total) <--PR
0xBW+100 <--close....
0xBW+100 <-- not close
Bench Press
5x45
5x95
5x95
5x135
5x155
3x205
3x220
3x220
2x235
2x235
Nx260 (Negative Rep)
SOHP
10x105
10x95
10x95
10x95
10x95
Circuit (30 sec between exercises, 60 seconds between circuits)
DB Rows - 60# DB (15, 12, 12)
DB Curls - 35# DB (10, 8, 9)
Really good workout today. With 5/3/1 this would have been Overhead Press day, but for now I am benching twice a week and using overhead press as assistance on Mondays.
My goal on chins was 85, but I figured I'd try 90 because it looks way cooler to have 2 plates. The 90 went up pretty good, will post a vid soon. There is a hitch in the middle of the motion for me on heavy weights. Maybe I need to focus on speed at the start of the movement? BW+100 was really close, but not quite. Definitely think I will get that in another month or 2. Planning on deloading chins next week.
Bench press felt strong today. I think I could have completed the rep at 260, which would have been a PR. But I took my time on the negative & decided to stick to the plan, which will have me setting a PR on 3/14.
This is also the first time I've done a strict press for 10 reps. It was hard, felt it in the shoulders and tris big time.
Bench Day - add50 #2
Chins
5xBW (assisted)
5xBW (assisted)
3xBW
3xBW+25
3xBW+45
1xBW+90 (317.4 lbs Total) <--PR
0xBW+100 <--close....
0xBW+100 <-- not close
Bench Press
5x45
5x95
5x95
5x135
5x155
3x205
3x220
3x220
2x235
2x235
Nx260 (Negative Rep)
SOHP
10x105
10x95
10x95
10x95
10x95
Circuit (30 sec between exercises, 60 seconds between circuits)
DB Rows - 60# DB (15, 12, 12)
DB Curls - 35# DB (10, 8, 9)
Really good workout today. With 5/3/1 this would have been Overhead Press day, but for now I am benching twice a week and using overhead press as assistance on Mondays.
My goal on chins was 85, but I figured I'd try 90 because it looks way cooler to have 2 plates. The 90 went up pretty good, will post a vid soon. There is a hitch in the middle of the motion for me on heavy weights. Maybe I need to focus on speed at the start of the movement? BW+100 was really close, but not quite. Definitely think I will get that in another month or 2. Planning on deloading chins next week.
Bench press felt strong today. I think I could have completed the rep at 260, which would have been a PR. But I took my time on the negative & decided to stick to the plan, which will have me setting a PR on 3/14.
This is also the first time I've done a strict press for 10 reps. It was hard, felt it in the shoulders and tris big time.
Last edited:
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Thanks for the critique - yep, I agree, flexibility is key for me - I'm working on it.
Sobchak
Yellow Belt
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You're welcome.
I have a feeling that the stall in the middle of your chin-up rep is from the weight swinging. It fucks up your groove. Try clasping your firm, supple thighs around the plates next time to correct it. I notice a big difference when I do.
I have a feeling that the stall in the middle of your chin-up rep is from the weight swinging. It fucks up your groove. Try clasping your firm, supple thighs around the plates next time to correct it. I notice a big difference when I do.
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Great job at the chin PR, you'll be using 100+ real soon. As for the benching, what did you use as your 1RM?
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Thanks! My best on bench is 3x255. So I just used 255 for the 1RM for the calculations.
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Thanks Midmo - I will be working the posterior chain tomorrow with some deadlifts.
Thanks Corrosion for noticing my calves and for acknowledging that that was slightly gay...
Sobchak...I don't even know how to respond...I appreciate the advice though & I'll be wrapping my supple thighs around the weights next time...
When I can't think of a good reply, I just ask myself "What would midmo do?" (WWMD)
Thanks Corrosion for noticing my calves and for acknowledging that that was slightly gay...
Sobchak...I don't even know how to respond...I appreciate the advice though & I'll be wrapping my supple thighs around the weights next time...
When I can't think of a good reply, I just ask myself "What would midmo do?" (WWMD)
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2/23/2011
DEADLIFT DAY (Coan-Phillipi Week #3)
Deadlift
5x155
5x185
3x235
2x315
2x385
Speed Deadlift
6 sets x 3 reps x 315 (90 sec rest)
Workout cut short due to actual work - had to get to a meeting. I'm going to finish the workout this afternoon. Tried to focus today on really leaning back & pulling the bar up my shins. Second cue for me today was using my hips & not my back when the bar is past my knees. Overall deads felt good - I can definitely tell when I hit the right groove.
DEADLIFT DAY (Coan-Phillipi Week #3)
Deadlift
5x155
5x185
3x235
2x315
2x385
Speed Deadlift
6 sets x 3 reps x 315 (90 sec rest)
Workout cut short due to actual work - had to get to a meeting. I'm going to finish the workout this afternoon. Tried to focus today on really leaning back & pulling the bar up my shins. Second cue for me today was using my hips & not my back when the bar is past my knees. Overall deads felt good - I can definitely tell when I hit the right groove.
- Joined
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Thanks! Here's my current lifting schedule:
Monday - Bench (add50 even #'s, SOHP as BBB Assistance)
Wednesday - Deadlift (Coan-Phillipi, includes assistance)
Thursday - Bench (add50 odd #'s, Narrow Grip Bench as BBB Assistance)
Saturday - Low Bar Squats (5/3/1 with High Bar Squat as BBB assistance)
No conditioning work currently.
I should be finishing both the bench & deadlift program near the end of March. Then I'm starting a diet in April...
The goal for Deadlift is 450. Goal for Bench is 275. Although if I can really "Add 50" then I'll be at 305....we'll see...
BTW, the additional intensity & volume is fun, but it has had an impact on how often I can do BJJ. I'm only doing 1-2 days/week since starting this. When I was doing basic 5/3/1 I could do BJJ 4-5 days a week.
Monday - Bench (add50 even #'s, SOHP as BBB Assistance)
Wednesday - Deadlift (Coan-Phillipi, includes assistance)
Thursday - Bench (add50 odd #'s, Narrow Grip Bench as BBB Assistance)
Saturday - Low Bar Squats (5/3/1 with High Bar Squat as BBB assistance)
No conditioning work currently.
I should be finishing both the bench & deadlift program near the end of March. Then I'm starting a diet in April...
The goal for Deadlift is 450. Goal for Bench is 275. Although if I can really "Add 50" then I'll be at 305....we'll see...
BTW, the additional intensity & volume is fun, but it has had an impact on how often I can do BJJ. I'm only doing 1-2 days/week since starting this. When I was doing basic 5/3/1 I could do BJJ 4-5 days a week.
