Training with goals

Discussion in 'Training Logs' started by sickc0d3r, Sep 1, 2010.

  1. sickc0d3r

    sickc0d3r Black Belt

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    Finally I am going to take a real interest in my physical strength and conditioning. To do that I hear the scuttlebutt is... one needs to set goals and track progress. I've been reading, lifting, and trying to figure out some baselines for the last few weeks, and now I am ready to start a log.

    My overall goal is to attempt to maximize strengths gains and minimize weight gains. I am about 12-13% BF so I hopefully have a little room to work on building muscle and shedding fat to stay near my current weight. I expect to gain some pounds, I just want to remain explosive and fast and not become overly taxed with oxygen sucking muscle. I will be starting a diet log where I will track my weight, blood tests, bf, etc.

    Stats: Male, 5'9", 175 lbs.
    Strength goal for this year (4 months):
    Squat 5rm 265
    Bench 5rm 205
    Deadlift 5rm 265

    I am working on a SS like routine, mixed with Muay Thai on off days.
    I have been alternating between 3 sets at my 5rm with 5 minute rests or 3 sets pyramid style with 1 minute rest... any opinions on this routine are appreciated.
    I have not tried to find my 3rm or 1rm... so far anyway.
    My schedule is:

    Sunday:
    Cardio Warm Up 10 - 15 minutes
    Squats 3x5x225 (5 minute rests between sets) or 1x5x185, 1x5x205, 1x5x225 (1 minute rest between sets)
    Bench 3x5x185 or 1x5x135, 1x5x155, 1x5x185
    Rows 3x5x135 or 1x5x85, 1x5x105, 1x5x135
    Cable Crunches 3x20x100

    Thursday:
    Cardio Warm Up 10 - 15 minutes
    Squats 3x5x225 (5 minute rests between sets) or 1x5x185, 1x5x205, 1x5x225 (1 minute rest between sets)
    Deadlifts 3x5x225 or 1x5x185, 1x5x205, 1x5x225
    Shoulder Press 3x5x135 or 1x5x85, 1x5x105, 1x5x135
    Body Weight Pull Ups 3x8
    Cable Crunches 3x20x100

    Tuesday or Wed and Saturday Muay Thai
     
  2. sickc0d3r

    sickc0d3r Black Belt

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    Warm Up 10 minutes on the treadmill and 10 minutes on the bike
    My back/left buttocks is really hurting, feels like cyatica... my foot gets numb. I have to stop every few minutes and stretch on the treadmill.

    The lone squat rack at my gym was in use... sucks. I went an extra 10 on my warmup but there are 3 guys using it and they are taking their time. Going to have to go out of order today.

    Shoulder Press (Standing with Dumbells)
    1x5x30x30
    1x5x45x45
    1x5x60x60

    Shrugs
    1x5x120
    1x5x160
    1x5x180

    Body Weight Pull Ups 3x5

    Crunch Machine 2x20x70

    Squat rack finally open. I took it easier on my other routines so my squats would not suffer...

    Squats 3x5x225
    I am getting really deep on these, I think form is good. I should be able to add 10 pound plates on Sunday I think.

    This workout kind of sucked. I didn't do deads because I was tired. I am happy with my squats, that's the main thing, but I need to come ready to kill it on Sunday.
     

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