SocraticMethod's Strength & Conditioning Log (Advice/Criticism Appreciated)

zop said:
Yeah bent over rows is one of those hit or miss exercises. When I'm not doing them right I get really out of it and don't even feel like doing BORs, but when I feel myself doing them right I'm into them. It's one of those unusual exercises, like the first rep always seems easy but like the later reps get hard and you're never sure which muscle is giving out first.
Click to expand...

My next workout I will go up to 135, which I think should help even out my form even more. I was doing A LOT wrong for a while with BOR and completely hating it because of that.
 
Sunday, July 6, 2008

Stronglifts 5X5 Workout B

Squats:
Warm-up:
Bar X 5
Bar X 5
105 X 3
135 X 2
155 X 2
185 X 1

Working sets:
210 X 5
210 X 5
210 X 5
210 X 5
210 X 5

SOHP:
Warm-up:
Bar X 5
65 X 5

Working sets:
105 X 5
105 X 5
105 X 5
105 X 5
105 X 5

Dead lifts:
170 X 5

Chins - palms forward:
BW X 3
BW X 2 + 10-second negative
BW X 2 + 10-second negative

Seated rows:
190 X 5
 
Wednesday, July 9, 2008

Stronglifst 5X5 Workout A

Squat:
Warm-up:
Bar X 5
Bar X 5
105 X 3
135 X 2
155 X 2
185 X 1

Working sets:
215 X 5
215 X 5
215 X 5
215 X 5
215 X 5

Bench:
Warm-up:
Bar X 10
135 X 3

Working sets:
175 X 5
175 X 5
175 X 5
175 X 5
175 X 5

BOR:
135 X 5
135 X 5
135 X 5
135 X 5
135 X 5

I no longer hate BOR.

Dips:
BW X 10
BW X 6
BW X 6
 
Friday, July 11, 2008

Stronglifts 5X5 Workout B

Squats:
Warm-up:
Bar X 5
Bar X 5
95 X 3
135 X 2
155 X 2
185 X 1

Working sets:
220 X 5
220 X 5
220 X 5
220 X 5
220 X 5

I felt off today when I started my warm up. The first set with just the bar felt weird, and my hips felt really tight in front. I did the stretch that Ripptoe mentions in the beginning of SS. It helped a bit, but I still felt weird. The rest of the warm-up didn't go very well and 135 felt way heavier than it should have. So I didn't have positive thoughts going into the working sets - that said, I was stoked to get all five sets out. The last two felt easier than the first 3, for some reason.

SOHP:
Warm-up:
Bar X 5
65 X 3
85 X 2

Working Sets:
110 X 5
110 X 5
110 X 5
110 X 5
110 X 5

The last set, especially the last two reps, was a fight.

Dead lift:
175 X 5

Chins:
BW X 3 (overhand grip)
BW X 3 (underhand grip)
BW X 2 (overhand grip)
BW X 2 (underhand grip - I shit out trying to get the third rep and died 1/2-way up)
8-second negative that killed me

Seated Row:
190 X 5
 
Sunday, July 13, 2008

Stronglifts 5X5 Workout A

Squats:
Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 2
155 X 2
185 X 1

Working sets:
225 X 5
225 X 5
225 X 5
225 X 5
225 X 5

225 was my 1RM when the competition started, so it felt pretty good to hit it 5X5 today.

Bench Press:
Warm-up:
Bar X 5
135 X 3

Working sets:
180 X 5
180 X 5
180 X 5
180 X 5
180 X 5

BOR:
140 X 5
140 X 5
140 X 5
140 X 5
140 X 5

Dips:
BW X 10
BW X 8
BW X 6
 
Wednesday, July 16, 2008

Stronglifts 5X5 Workout B

Squats:
Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 2
155 X 2
185 X 1

Working sets:
230 X 5
230 X 5
230 X 5
230 X 5
230 X 5

SOHP:
Warm-up:
Bar X 5
65 X 3
85 X 2

Working sets:
115 X 5
115 X 5
115 X 5
115 X 5
115 X 5

This was a real battle. Each time I OHP I think it's the time I won't hit my 5 sets of 5. I barely squeaked this one out today.

Dead Lift
180 X 5

Chins:
BW X 3 (hands forward)
BW X 2-3/4 (underhand)
BW X 2 (forward)
BW X 2 (under)
10-second negative (hands forward)
10-second negative (hands forward)

I need to get a chin up bar or find something I can use for chins so I can do the grease the groove method that's been recommended - because I'm making piss poor progress here.

Seated row:
190 X 5
 
Thursday, July 17, 2008

What passes for my conditioning training:
Jog 400 meters
Sprint 50 meters - walk back
Sprint 50 - walk back
Sprint 50 - walk back
Sprint 50 - walk back
Rest - about 2 minutes
Sprint 50 meters - walk back
Sprint 50 - walk back
Sprint 50 - walk back
Sprint 50 - walk back

Friday, July 18, 2008

Stronglifts 5X5 Workout A

Squats:
Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 2
155 X 2
185 X 1

Working sets:
235 X 5
235 X 5
235 X 5
235 X 5
235 X 5

Bench press:
Warm-up:
Bar X 8
135 X 3

Working sets (so to speak):
185 X 4 - OW, $#!* - my wrist! - That hurt like hell. I don't know what's wrong - my right wrist appeared to be bending back towards my head way too much. Let's try again.
185 X Liftoff and PHAIL! That sucked just as bad. Sharp, sharp pain.
135 X 10 - to check form. It looks like my wrist is bending back slightly on that too, but nowhere near as much as with 185 on the bar. So I don't know if this is a form thing, or if my wrist strength is just crap.

BOR:
145 X 5
145 X 5
145 X 5
145 X 5
145 X 5

Dips:
BW X 10
BW X 9
BW X 8

Saturday, July 18, 2008

My weak-ass conditioning practice.
Jog 400 meters
Sprint 50 meters - walk back
Sprint 50 - walk back
Sprint 50 - walk back
Sprint 50 - walk back
Rest - about 2 minutes
Sprint 50 meters - walk back
Sprint 50 - walk back
Sprint 50 - walk back
Sprint 50 - walk back
 
Sunday, July 20, 2008

Stronglifts 5X5 - Workout B
Squats:
Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 2
155 X 2
185 X 1

Working sets:
240 X 5
240 X 5
240 X 5
240 X 5
240 X 5

That kicked my ass.

SOHP:
Warm-up:
Bar X 5
65 X 5
85 X 2

Working sets:
120 X 5
120 X 5
120 X 5
120 X 5
120 X 5

Dead lift:
185 X 5

Chins:
BW X 2 - palms forward (OK, that sucked. The past couple times I got 3 solid reps, today it was a struggle to finish the second rep. WTF?)
BW X 2 - underhand
10-second negative (forward)/Seated Row: 170 X 10
10-second negative (under)/Seated Row: 170 X 10

I finished up with some barbell (the small one, not the oly bar) wrist curls because of the problems I had with my wrist on Friday - unfortunately I didn't do any research into building wrist strength, and just kinda thought of it while I was at the gym.
 
Monday, July 21, 2008

Conditioning

Jog 400 meters - warm-up

Four 50-meter sprints (walking back to the start line in between)

Rest - about 2 minutes

Four 50-meter sprints

Walk 400 meters + walk home
 
Wednesday, July 23, 2008

Squats

Warm-up:
Bar X 5
Bar X 5
115 X 5
135 X 2
155 X 2
185 X 1

Singles to 1RM:
225 X 1
245 X 1
265 X 1 - new PR
275 X 1 - new PR
280 X 1 - new PR
290 X 1 - new PR
300 X 1 - new PR

245 X 3
245 X 2 - I didn't have enough left to do 245 5X5

New PR = 300
+50 from my last check
+75 from start of contest

10-minutes (2.5 miles) leisurely stationary bike ride.
 
Thursday, July 24, 2008

Stronglifts 5X5 Workout A Conclusion - this is finishing up the routine from Wednesday because I was too gassed/strapped for time after squats on Wednesday

Bench Press:
Warm-up:
Bar X 10
95 X 8
135 X 3

Working sets:
185 X 5
185 X 5
185 X 5
185 X 5
185 X 5

No problems with my wrist this time.

BOR:
150 X 5
150 X 5
150 X 5
150 X 5
150 X 5

Dips:
BW X 10
BW X 6

I had a weird pain in my shoulder. My history of shoulder injuries led me to call it a day here.

Saturday, July 26, 2008
Conditioning

Warm-up:
400-meter jog

Sprint work:

4 X 50-meter sprints
2-minute rest
4 X 50-meter sprints
2-minute rest
4 X 50-minute sprints

Cool down:
400-meter walk; walk home
 
Monday, August 18, 2008

Core work/assistance work/first time back in the gym since vacation:
Super-setting incline sit-ups and back extensions, both while holding a10-pound plate: 4X12/12

RDL:
95 X 8
105 X 8
105 X 8

Cable wood choppers:
60 X 10 (left)
60 X 10 (right)
70 X 10 (left)
70 X 10 (right)

Tuesday, August 19, 2008

Lap swimming, moderate pace for 45 minutes

Wednesday, August 20, 2008

Stronglifts 5X5 Workout A

Squats:
Warm-up:
Bar X 5
Bar X 5
95 X 5
115 X 3
135 X 2
155 X 2
185 X 1

Working sets:
235 X 3 (fail!)
225 X 5
225 X 5
225 X 5

So, first time squatting in more than two weeks. I'd thought I drop down to 235 and be able to bang out a 5X5. So that sucked ass. Hopefully it's just a first-day back kind of thing, but it was pretty frustrating and disappointing.

Bench press:
Warm-up:
Bar X 8
95 X 5
135 X 3

Working sets:
165 X 5
165 X 5
165 X 5
165 X 5
165 X 5

BOR:
145 X 5
145 X 5
145 X 5
145 X 5
145 X 5

Dips:
BW X 8
BW X 5
BW X 5
 
Friday, August 22, 2008

Stronglifts 5X5 Workout B

Squats
Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 2
155 X 2
185 X 1

Working sets:
230 X 5
230 X 5
230 X 5
230 X 5
230 X 5

Well, I'm 10 pounds less than what I hit for 5X5 before my trip, but it felt good to get this done well after Wednesday's disappointment.

OHP:
Warm-up:
Bar X 5
65 X 3
85 X 2

Working sets:
120 X 5 (I basically push pressed this whole set using my legs, so I decided to drop weight and get in better/stricter sets)
115 X 5
115 X 5
115 X 5
115 X 5

Dropping to 115 was the right call. I used my legs on a couple reps toward the end, but my form was a lot stricter throughout than it was on the first set at 120.

Dead Lift:
190 X 5

Chins:
BW X 3
BW X 2
BW X 2.5

Negative (10 seconds) super-setted with seated rows: 170 X 8
Negative (10 seconds) super-setted with seated rows: 170 X 8
 
Saturday, August 23, 2008

Mile run, moderate pace. Felt good, actually.

There's a hot girl at the track, seen her a few times, who runs 100 meter sprints, walks 100 meters, and then supersets crunches and pushups, repeat. She's very ... fit. I like.

Sunday, August 24, 2008
Squatting 3X per week was starting to really wear on me, so the last two weeks I've done Stronglifts A and B once per week, and a core/assistance type day once per week. This was that day this week.

Incline Sit ups/Back Extensions with 25-pound plate
Four sets of 10-10

Power cleans - light weight, working on form and getting the heart rate benefit
65 X 8
75 X 8
75 X 8

Yeah, my form sucks. Something (else) to work on.

Saxon Side Bends
10-pound plate X 8-8 (right-left)
10-pound plate X 8-8

Wood choppers (rope and cables)
60 X 8-8
70 X 10-10
70 X 10-10

Ab rollouts with the rollout thingy, not a barbell.
Two sets of 8 - jeez those are hard

Wrist curls (for my pussy wrists)
45 X 10
45 X 10
45 X 8

10 minutes static stretching
 
Monday, August 25, 2008

Swimming

400 meters moderate pace
400 meters alternating between fast pace and easy pace

Tuesday, August 26, 2008

Stronglifts 5X5 Workout A

Squats
Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 3
155 X 2
195 X 1

Working sets:
235 X 5
235 X 5
235 X 5
235 X 5
235 X 5

It felt good to get this after failing on my first set at 235 last week. I think I've completely overcome whatever strength loss I had over my vacation.

Bench Press
Warm-up:
Bar X 8
95 X 5
135 X 3

Working sets:
175 X 5
175 X 5
175 X 5
175 X 5
175 X 5

165 felt really easy last week, so I bumped up 10 pounds instead of 5 for this workout

BOR
150 X 5
150 X 5
150 X 5
150 X 5
150 X 5

Dips
BW X 8
BW X 8
BW X 6

Chins
10-second negative
10-second negative

10 minutes static stretching
 
Friday, August 29, 2008

Stronglifts 5X5 - Workout B

Squats

Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 3
165 X 2
205 X 1

Working sets:
240 X 5
240 X 5
240 X 5
240 X 5
240 X 5

OHP

Warm-up:
Bar X 5
65 X 3
85 X 2

Working sets:
120 X 5
120 X 5
120 X 5
120 X 5
120 X 5

Dead lift
205 X 5

Chins/Seated Rows
BW X 3 + 10-second negative/170 X 8
BW X 2 + 10-second negative/170 X 6
BW X 1 + 10-second negative/170 X 6
 
Friday, Sept. 5, 2008

Squats:
Warm-up:
Bar X 5
Bar X 5
115 X 3

Working set:
135 X 20

I really felt this in my abs and lower back for the last 8 or so reps.

Chins:
BW X 2
BW X 3 (palms in)
BW X 2

10-second negative - supersetted with seated row 150 X 10
10-second negative - supersetted with seated row 150 X 10

15 minutes recumbent bike
5 minutes static stretching

Sunday, Sept. 7, 2008

Stronglifts Workout A (tweaked to do 3X5 except for squats)

Squats:
Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 3
165 X 2
205 X 1

Working sets:
245 X 5
245 X 5
245 X 5
245 X 5
245 X 5

This is my first time hitting 245 for 5X5 - I failed once before I went on vacation. It was a struggle. The fourth set was a bastard. I'm having trouble where my hips are coming up before my shoulders, so there's a bit of a good morning motion. It's not extreme, but noticeable - any advice is appreciated.

Bench:
Warm-up:
Bar X 8
135 X 5

Working set:
185 X 5
185 X 5
185 X 5

BOR:
155 X 5
155 X 5
155 X 5

Dips:
BW X 10
BW X 10
BW X 7 (I completely shit out as I finished the 7th rep - I had absolutely nothing left)

10 minutes static stretching
 
Nice squats.

What type of squats are you doing and can you get a video?
 
Balls - I just tried to update all my unrecorded workouts, and this site shit on me. So here's just today:

Sunday, September 21, 2008
Squat (PR test)
Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 3
185 X 1
Singles:
225 X 1
255 X 1
285 X 1
300 X 1
315 X 1 -- new PR
325 X 1 -- new PR

25-pound PR; + 100 for the competition

Bench:
Warm-up:
Bar X 8
135 X 8

Working sets:
195 X 5
195 X 5
195 X 5

BOR:
165 X 5
165 X 5
165 X 5

Dips:
BW X 8
BW X 4 (woops!)
BW X 8
 
Long time not posting in here ... long time not in the gym.

Wednesday, November 26, 2008

Deadlifts
Warm-up:
135 X 5
135 X 3
185 X 3

Working sets:
205 X 5
205 X 5
210 X 3
210 X 3
210 X 3

BOR:
135 X 5
135 X 5
135 X 5

Good Mornings
135 X 5
135 X 5
135 X 5

SOHP:
Warm-up:
Bar X 8

Working sets:
95 X 5
95 X 5
95 X 5

10 minutes static stretching
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,626
Messages
55,431,239
Members
174,776
Latest member
kilgorevontrouty

Share this page

Back
Top