"Typical Weak Skinny Kid Trying to Get Strong" Log
- Thread starter NahVeed
- Start date
Late posts from the past few days.
1/10/13
Bench
Warm Up
Band exercises
65x5
75x5
95x3
Bench
110x3
125x3
140x8
-10 Pull Ups between each set
Incline DB Press
40x12
40x12
40x9
DB Row
35x12
60x12
60x11
1/11/13
Squat
Warm Up
85x5
100x5
125x3
Squat
145x3
165x3
185x10
Front Squat
45x8
95x8
95x8
95x8
95x8
Leg Press
340x12
340x12
340x12
Calf Raise
28
21
17
1/10/13
Bench
Warm Up
Band exercises
65x5
75x5
95x3
Bench
110x3
125x3
140x8
-10 Pull Ups between each set
Incline DB Press
40x12
40x12
40x9
DB Row
35x12
60x12
60x11
1/11/13
Squat
Warm Up
85x5
100x5
125x3
Squat
145x3
165x3
185x10
Front Squat
45x8
95x8
95x8
95x8
95x8
Leg Press
340x12
340x12
340x12
Calf Raise
28
21
17
1/14/13
Overhead Press
Warm Up
Band exercises
45x5
50x3
60x3
OHP
75x5
85x3
95x1
115x1
125(F)
-forgot pull ups in between sets as I was focused on hitting a PR
DB Shoulder Press
30x12
30x12
30x12
Face Pulls
40x15
40x15
40x15
Shrugs
45x10
95x10
135x25(F)
Really tried for just a 5lb PR today. 115 felt good but I felt like I had nothing for 125. Ill try again on next months 5/3/1 week.
Overhead Press
Warm Up
Band exercises
45x5
50x3
60x3
OHP
75x5
85x3
95x1
115x1
125(F)
-forgot pull ups in between sets as I was focused on hitting a PR
DB Shoulder Press
30x12
30x12
30x12
Face Pulls
40x15
40x15
40x15
Shrugs
45x10
95x10
135x25(F)
Really tried for just a 5lb PR today. 115 felt good but I felt like I had nothing for 125. Ill try again on next months 5/3/1 week.
1/15/13
Deadlifts
Warm Up
I work out in the garage and its been abnormally cold out here in the Bay Area so I did some shadowboxing and 100 jumping jacks first.
115x5
140x5
175x3
Deadlifts
220x5
245x3
275x1
315x1
335x1
345x1 +5 lb PR
355xF
350xF
Deficit DL (been calling these Elevated DL)
135x8
135x8
135x8
135x8
Hip Extensions
BWx15
BW+35x15
BW+35x15
Calf Raise
26
28
20
Since im in the OHP and DL comp, Ive decided to switch up my bench and OHP days so I dont try to max out 2 days in a row.
Deadlifts
Warm Up
I work out in the garage and its been abnormally cold out here in the Bay Area so I did some shadowboxing and 100 jumping jacks first.
115x5
140x5
175x3
Deadlifts
220x5
245x3
275x1
315x1
335x1
345x1 +5 lb PR
355xF
350xF
Deficit DL (been calling these Elevated DL)
135x8
135x8
135x8
135x8
Hip Extensions
BWx15
BW+35x15
BW+35x15
Calf Raise
26
28
20
Since im in the OHP and DL comp, Ive decided to switch up my bench and OHP days so I dont try to max out 2 days in a row.
1/17/13
Bench
Warm Up
Band exercises
65x5
75x5
95x3
Bench
115x5
130x3
145x8
-10 Pull Ups in between sets
Incline DB Press
40x12
40x12
40x8
DB Row
35x12
60x12
60x12
1/18/13
Squat
Warm Up
85x5
100x5
125x3
Squat
155x5
175x3
195x5
Front Squat
95x8
95x8
95x8
Leg Press
340x12
340x12
340x12
Calf Raise
25
21
20
Bench
Warm Up
Band exercises
65x5
75x5
95x3
Bench
115x5
130x3
145x8
-10 Pull Ups in between sets
Incline DB Press
40x12
40x12
40x8
DB Row
35x12
60x12
60x12
1/18/13
Squat
Warm Up
85x5
100x5
125x3
Squat
155x5
175x3
195x5
Front Squat
95x8
95x8
95x8
Leg Press
340x12
340x12
340x12
Calf Raise
25
21
20
Denoginizer
Orange Belt
- Joined
- Jun 23, 2009
- Messages
- 494
- Reaction score
- 1
Nice job on the DL PR man. I was wondering what 'elevated deadlift' meant. What was the deficit, 2 inches?
5/3/1Cycle 2 Week 1
1/29/13
Didnt do OHP yesterday because my left shoulder was bothering me so I did both OHP and DL today.
OHP
Warm Up
-Rotation band exercises
-45x5
-50x5
-65x3
80x5
85x5
90x9
-10 Pull Ups between sets
DL
Warm Up
-125x5
-150x5
-180x3
210x5
240x5
255x8
Face Pulls
15
15
15
Hip Extension
BWx15
BW+35x15
BW+35x15
Shrug
45x10
95x10
135x29(F)
Calf Raise
36
31
24
1/29/13
Didnt do OHP yesterday because my left shoulder was bothering me so I did both OHP and DL today.
OHP
Warm Up
-Rotation band exercises
-45x5
-50x5
-65x3
80x5
85x5
90x9
-10 Pull Ups between sets
DL
Warm Up
-125x5
-150x5
-180x3
210x5
240x5
255x8
Face Pulls
15
15
15
Hip Extension
BWx15
BW+35x15
BW+35x15
Shrug
45x10
95x10
135x29(F)
Calf Raise
36
31
24
2/4/13 OHP
Warm Up
Band rotational exercises
OHP
45x5
50x5
60x3
OHP (This is supposed to be my 3 rep week. Accidentally did 5.)
85x5
90x5
95x8
-10 Pull ups between sets
DB Shoulder Press
30x12
35x12
35x12
Face Pull
15
15
15
Shrug
45x10
95x10
135x31
1/5/13 Deadlifts
Warm Up
115x5
140x5
175x3
DL
240x3
255x3
270x6
Deficit DL
135x8
135x8
155x8
155x8
Hip Extensions
BW+35x15
BW+40x15
BW+40x15
Calf Raise
25
28
30
Warm Up
Band rotational exercises
OHP
45x5
50x5
60x3
OHP (This is supposed to be my 3 rep week. Accidentally did 5.)
85x5
90x5
95x8
-10 Pull ups between sets
DB Shoulder Press
30x12
35x12
35x12
Face Pull
15
15
15
Shrug
45x10
95x10
135x31
1/5/13 Deadlifts
Warm Up
115x5
140x5
175x3
DL
240x3
255x3
270x6
Deficit DL
135x8
135x8
155x8
155x8
Hip Extensions
BW+35x15
BW+40x15
BW+40x15
Calf Raise
25
28
30
Last edited:
From last week.
2/7/13 Bench
Warm Up
Band rotations
65x5
75x5
95x3
Bench
130x3
135x3
145x9
-10 Pull Ups between sets
Incline DB Press
40x12
40x12
40x12
DB Row
35x12
65x12
70x12
2/8/13 Squat
Warm Up
85x5
100x5
125x3
Squat
170x3
185x3
195x10
No front squats that day since I had a friend coming over to train (boxing) and was pressed for time.
Leg Press Decided to go heavier on these than usual
410x10
460x8
500x1 (not to failure but felt a small in my ribcage)
Calf Raise
38
40
43
2/7/13 Bench
Warm Up
Band rotations
65x5
75x5
95x3
Bench
130x3
135x3
145x9
-10 Pull Ups between sets
Incline DB Press
40x12
40x12
40x12
DB Row
35x12
65x12
70x12
2/8/13 Squat
Warm Up
85x5
100x5
125x3
Squat
170x3
185x3
195x10
No front squats that day since I had a friend coming over to train (boxing) and was pressed for time.
Leg Press Decided to go heavier on these than usual
410x10
460x8
500x1 (not to failure but felt a small in my ribcage)
Calf Raise
38
40
43
Last edited:
2/11/13 OHP
Warm Up
Band rotations
OHP
45x5
50x5
60x3
OHP
80x5
90x3
100x1
115x1
125x1 +5lb PR
130xF
Pull Ups
BWx10
BWx10
BWx10
DB Shoulder Press
35x12
35x12
35x12
Face Pull
45x15
45x15
45x15
Shrug
45x12
95x10
135x31
Felt good to finally hit a PR on my OHP. Its not a crazy PR but Ill take it
Another thing is that I finally found a found a belt that fits right and feels comfortable after trying out a couple others. Cant wait to hit a Deathlift PR tomorrow.
Warm Up
Band rotations
OHP
45x5
50x5
60x3
OHP
80x5
90x3
100x1
115x1
125x1 +5lb PR
130xF
Pull Ups
BWx10
BWx10
BWx10
DB Shoulder Press
35x12
35x12
35x12
Face Pull
45x15
45x15
45x15
Shrug
45x12
95x10
135x31
Felt good to finally hit a PR on my OHP. Its not a crazy PR but Ill take it
Another thing is that I finally found a found a belt that fits right and feels comfortable after trying out a couple others. Cant wait to hit a Deathlift PR tomorrow.
Last edited:
From this past week. Need to get on here more often.
2/12/13 DL
Warm Up
115x5
140x5
175x3
DL
225x5
255x3
285x1
315x1
335x1
350xF Tried for a new PR :icon_neut
350xF
2/14/13 Bench
Warm Up
Band rotations
Bench
65x5
75x5
95x3
Bench
120x5
135x5
150x6
-10 Pull Ups between sets
Inc DB Press
40x12
45x12
45x8
DB Row
45x12
65x12
70x12
Push Up
16
14
13
2/15/13 Squat
Warm Up
BWx12
85x5
100x5
125x3
Squat
160x5
185x3
205x3
225x1
245x1
255x1 +10 lb PR
Calf Raise
35
35
35
22
255 felt a little sloppy. Had a little bit of a rounded upper back coming out of the hole. Happy to hit 255 for a new current PR. Not my all time strongest squat, but im slowly getting back to where I was.
2/12/13 DL
Warm Up
115x5
140x5
175x3
DL
225x5
255x3
285x1
315x1
335x1
350xF Tried for a new PR :icon_neut
350xF
2/14/13 Bench
Warm Up
Band rotations
Bench
65x5
75x5
95x3
Bench
120x5
135x5
150x6
-10 Pull Ups between sets
Inc DB Press
40x12
45x12
45x8
DB Row
45x12
65x12
70x12
Push Up
16
14
13
2/15/13 Squat
Warm Up
BWx12
85x5
100x5
125x3
Squat
160x5
185x3
205x3
225x1
245x1
255x1 +10 lb PR
Calf Raise
35
35
35
22
255 felt a little sloppy. Had a little bit of a rounded upper back coming out of the hole. Happy to hit 255 for a new current PR. Not my all time strongest squat, but im slowly getting back to where I was.
5/3/1 Cycle 3 Week 1
2/25/13 OHP
Warm Up
Bands
45x5
55x5
65x3
OHP
70x5
85x5
95x7+2+1
-10 Pull Ups between sets
DB Shoulder Press
35x12
35x12
40x12
Face Pulls
45x15
45x15
DB Row
70x12
70x12
70x12
Shrug
45x10
95x10
160x25
2/25/13 OHP
Warm Up
Bands
45x5
55x5
65x3
OHP
70x5
85x5
95x7+2+1
-10 Pull Ups between sets
DB Shoulder Press
35x12
35x12
40x12
Face Pulls
45x15
45x15
DB Row
70x12
70x12
70x12
Shrug
45x10
95x10
160x25
