The Tale of Erskine777 and the Barbell: A Lightweight's Lifting Log

DB Benchpress
1x10 50s
1x8 60s
1x5 70s
3x5 80s
1x8 60s

DB lunges
1x10 40s
3x10 50s
1x10 40s

Intervals on Recumbent Bike
30s sprint
90 rest
x 8 rounds
 
Good work, fellow lightweight. Looks like I have some catching up to do on squats.
 
Burpee and squat ladder

burpees x 15
squats x 1

burpees x 14
squats x 2

etc... for a total of 120 burpees mixed up with 120 squats. I thought the beginning would be the toughest, but to my chagrin, the end almost killed me. My legs feel like jelly now.

Rowing Machine- 3000m
My legs were still pretty tired so this was a mostly upper-body effort.

Stretch. Finish. 3 more days till UFC 84.
 
Back Squats
1x10 45 lbs
1x8 135
1x6 185
1x5 225
1x3 255
1x5 255
1x4 255
1x4 255
1x3 255
1x6 185

I got impatient and wanted to move up in weight, and I guess as long as I can maintain a 5x3 for my working set I'll keep moving up. So next week 260!

RDLs
1x10 45
1x10 95
4x8 135

And then a bunch of bw squats, pushups, pullups, dips, and leg raises. Didn't keep count because I was just killing time, but I'm guessing I did at least 200 squats and pushups and 100 pullups and dips.
 
Deadlifts
1x10 45
1x5 135
1x5 185
1x3 225
1x3 275
1x3 285
1x3 285
1x3 285
1x2 285
1x1 285
1x3 225
1x5 135
All with resets in between every single set, including warmup. Really trying to work on driving my heels through the floor. Felt tough, but definitely doable. My baby-soft hands were the real victims today.

Front Squats
1x10 45lbs
1x5 135
1x3 185
1x2 205
1x3 205
1x3 205
1x5 135
My wrists started to hurt from the bar, so I'll have to work on flexibilitiy there.

And then hopped on an elliptical and watched Brian Regan for half an hour. Dude's hilarious.
 
Wow, you do deadlifts and front squats in one session? You must be in good shape for that much volume. Also, have you tried cross grip for the front squat? (might work better from squat rack)
 
Bogdan Bozhinov said:
Wow, you do deadlifts and front squats in one session? You must be in good shape for that much volume. Also, have you tried cross grip for the front squat? (might work better from squat rack)
Click to expand...

lol, don't worry those two exercises are spread out over a 90 minute interval. I take long breaks in between the sets. I've tried cross grip (that's the one where you cross your arms and put it over the bar, right?) but it's just never felt that stable to me. My wrists are weak as hell, though, so i should probably do some levering or something.

DB Bench Press
1x15 40s
1x10 50s
1x8 60s
1x5 75s
1x5 85s
1x5 85s
1x4 85s
1x5 75s
These felt good, but I think for next week I'll still stay with the 85s. It's my experience that a higher volume of work is usually needed for bp, at least for me, so I'd like to get at least 4x5 sets of 85s before I move on, since it is a 10lb increase when i move on to the 90s.

Burpees x 150
sets of 15 and 20. Didn't time it, but I'm guessing around 15 minutes. Those last 50 felt 10x harder than the first 50 reps.

Recumbent bike for 30 minutes. Stretch. Finish.
 
squats
1x10 45lbs
1x8 135
1x6 185
1x5 225
1x4 260
1x4 260
1x4 260
1x3 260
1x2 260
1x5 225
1x5 225
260 feels really, REALLY heavy. For each set at 260, the last rep was the 5-second-ascension, agonizing kind. And on the last one at 260, I failed and couldn't get the third rep. I'm going to stay at this weight for next week, i think.

Romanian deadlifts
1x10 45
1x8 95
1x8 115
3x8 135
Think i'm finally getting the hang of these, and it's easier to keep my back straight. Going to up the weight for next week.

Then elliptical for twenty minutes.
 
Full Contact Twists
1x10 empty bar
4x10 w/ 10lb plate
This is my first time doing this exercise with two hands (I guess previously with one hand I was actually doing a wall press or something? dunno....) and it feels much more effective at targeting the core.

Saxon side bends
3x10 10lb dbs.
Core day is what always keeps my ego in check. Hard to feel manly when you're straining to use the purple dbs.

Then 200m sprints.
x8.

WAR PULVER!!
 
Deadlifts
1x10 45lbs
1x8 135
1x5 225
1x3 274
1x2 295
1x3 295
1x2 295
1x1 295
1x3 275
1x5 225
Will keep my reps lower now, as my form rapidly deteriorates when I'm fatigued. I think I'll still stick with this weight for next week b/c i don't feel that my back is remaining straight during the movement. I wish I had a camera to film it and post on here b/c all the people in the weight room always say it looks okay, but I doubt if they know what a proper deadlift looks like.

Front Squat
1x10 45 lbs
1x5 135
1x3 185
1x2 215
1x3 215
1x2 215
1x3 185
My wrists started to hurt again, but then I remembered to keep my elbows up and it went away.

1.5 miles medium intensity. Stretch. End.
 
DB benchpress
1x10 50s
1x8 60s
1x6 75s
1x5 85s
1x5 85s
1x5 85s
1x5 85s
Next week moving up to 90s.

My knees have been sore lately (think it's the heavy squats, front squats, sprints, and burpees on a weekly basis) so I decided to hold off on lunges for a while.

Running Interval
0.25 mile sprint w/ 0.1 mile jog
x 5 rounds
 
Double post of wednesday's workout so I'll post my running routine from thursday- the monthly conditoning challenge.

1st lap 0:57.39
rest 1:29.96
2nd lap 0:54.04
rest 1:31.14
3rd lap 1:02.81
rest 1:30.59
4th lap 1:09.72

Total 8.35.55

I'm ecstatic about the second lap, because it was one of my summer goals to break a 55s 400m sprint.

My goal for this month's challenge is to get all my lap times under a min.
 
My stomach's been bothering me all day, but I decided to man up and go to the weight room. Had a pretty good day.

Squats
1x10 45lbs
1x8 135
1x6 185
1x5 225
1x4 260
1x4 260
1x4 260
1x4 260
1x3 260
1x5 185
The first few sets felt much lighter than usual, not sure why. My guess is my setup where I really focused on planting my heels firmly into the ground. Moving up to 265 next week.

Romanian Deadlifts
1x10 45 lbs
1x8 115
1x6 135
1x6 140
1x6 140
1x6 140
Think i got the hang of these.

Running
.25 mile jog interspersed with .25 mile run
x5 rounds.
 
Full Contact Twists
1x10 45
2x10 55
2x10 60

Saxon Side Bends
2x10 10lb dbs
2x6 15lb dbs
holy crap, those 15lb dbs never felt so heavy..

decline situps
1x15 bw
2x15 10lb plate
My core is so weak...

HIIT
400m jog
400m sprint
x5

100 pushups
100 squats
100 divebomber pushups
100 lunges
100 leg raises
 
Lots of volume on the squats mate, awesome work! And did you do all those bodyweight exercises in 100 rep sets without a break, or did you do twenty of each in a circuit-style?

Surely if you're squatting 260 for reps over 5 sets you'll be way above your previous max of 270 when you next test it? Bet you're looking forward to 3 plates on the squat! Over double bodyweight!
 
pandaman said:
Lots of volume on the squats mate, awesome work! And did you do all those bodyweight exercises in 100 rep sets without a break, or did you do twenty of each in a circuit-style?

Surely if you're squatting 260 for reps over 5 sets you'll be way above your previous max of 270 when you next test it? Bet you're looking forward to 3 plates on the squat! Over double bodyweight!
Click to expand...

Thanks pandaman. I do each exercise completely through before moving on to the next. For pushups, squats, and lunges I can do 100reps without a break, but leg raises and divebomber pushups i can only get maybe 30 in 1 set before I have to take a break. And hopefully my squat is higher. One of my goals for the end of summer is to get a 315lb squat!!

Deadlift
1x10 45
1x8 135
1x5 225
1x5 275
10x1 295
1x5 225
I'm having trouble keeping my lower back straight during the movement. My leg drive is enough and I can get the weight up fairly easily, but my back always tends to round a bit. I'll start a thread in the s and p addressing some form questions.

Front Squats
1x10 45
1x5 135
1x3 185
1x3 205
1x2 225
1x2 225
1x2 225

LSD 3 miles.
 
Squats
1x10 45
135x8
185x5
225x3
265x3
265x3
265x3
265x3
265x3
225x5
A couple of the 265 ones were good morninged a bit so I think I"ll stay at this weight for next week. I want my form to be good before I move up in weight.

Had to change my schedule up this week because I have to help someone move tomorrow. Also helped a differnt person move yesterday and my back is pretty damn stiff so I decided to leave rdls out so I'm not completely useless tomorrow.

Treadmill Interval
.25mi run (9mph) w/
.25mi jog (6mph)
x5 rounds.
 
Turns out my friend didn't need me to help him move. Oh well...

DB benchpress
1x10 50lb dbs
1x6 65s
1x5 80s
1x2 90s
1x2 90s
1x1 90s
1x5 80s

Surprisingly my legs weren't that tired from squats yesterday. So I did some more running.
400m sprint
400m jog recovery
x5
 
OHP
1x10 45
1x8 65
1x5 95
1x5 115
1x1 135
1x1 135
1x1 135
1x5 115

Full Contact Twists
1x10 45lbs
1x10 45
1x10 55
1x10 60
1x10 60

Weighted Situps
1x15 bw
1x15 10lb
1x15 10lbs
1x10 15lbs
1x10 15lbs

Saxon Sidebends
2x10 10lb dbs
2x10 12lb dbs
 
OHP
1x10 45
1x8 65
1x5 95
1x5 115
1x1 135
1x1 135
1x1 135
1x5 115

Full Contact Twists
1x10 45lbs
1x10 45
1x10 55
1x10 60
1x10 60

Weighted Situps
1x15 bw
1x15 10lb
1x15 10lbs
1x10 15lbs
1x10 15lbs

Saxon Sidebends
2x10 10lb dbs
2x10 12lb dbs
 
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