"Typical Weak Skinny Kid Trying to Get Strong" Log

5/3/1 Cycle 3 Week 2

3/4/13 OHP

Warm Up
Band Rotations
45x5
55x5
65x3

OHP
75x5
90x3
100x6+2+1
-10 Pull Ups between sets

DB Shoulder Press
40x12
40x12
40x12

Face Pulls
15
15
15

DB Row
70x12
70x12
70x12

Shrug
45x12
95x10
160x14+17 (Set was interrupted)
 
3/5/13 DL

Warm Up
135x5
155x5
185x3

DL
215x3
250x3
280x5+1+1 (Really thought I could rep out at least 7)

Speed DL
135+red bands
135+red bands
135+red bands

Hip Ext
BW+40x15
BW+45x15
BW+45x15

Calf Raise
35
35
50
 
3/7/13 Bench

Warm Up
Bands
65x5
80x5
100x3

Bench
115x3
130x3
150x6+2+1
-10 Pull Ups between each set

Incline DB Press
45x12
45x12
45x7

DB Row
75x12
75x12
75x12

Push Up
13
9
9
 
3/8/13 Squat

Warm Up
90x5
110x5
135x3

Squat
160x3
180x3
205x8
155x10
155x10

Leg Press
410x10
410x10
410x10

Calf Raise
60
27
37

GHR Sit Up
BWx15
BW+10x15
BW+10x15
 
5/3/1 Cycle 3 Week 3

3/11/13 OHP

Warm Up
Band rotations
45x5
55x5
65x3

OHP
85x5
95x3
105x1
115x1
125x1
130x1 +5lb PR
135xF

Pull Ups
10
10
10

Have a midterm to study for tonight so I cut this workout short.
 
3/12/13 DL

Warm Up
135x5
155x5
185x3

DL
235x5
265x3
295x1
315x1
335x1
350x1 + 5lb PR
355xF
355xF

Hip Extension
BW+45x15
BW+45x15
BW+50x15

Calf Raise
48
26
23

GHR Sit Up
BW+10x25
BW+10x25
BW+10x25
 
3/14/13 Bench

Warm Up
Bands
65x5
80x5
100x3

Bench
125x5
140x3
155x5+2+1

Pull Ups
10
10
10

Incline DB Press
45x12
45x12
45x12

DB Row
75x12
80x12
80x12

Push Up
15
11
7

3/15/13 Squat

Warm Up
95x5
110x5
135x3

Squat
170x5
190x3
215x5
155x10
155x10
 
5/3/1 Cycle 4 Week 1 (Skipped Deload)

3/19/13 OHP/DL

Warm Up
Bands
OHP
45x5
55x5
70x3

OHP
85x5
90x5
100x7+1+1
-10 Pull Ups Between sets

DL
135x5
160x5
190x3
225x5
255x5
270x6+2+1

3/21/13 Bench

Warm Up
Bands
70x5
85x5
100x3

Bench
130x5
135x5
145x7+3+2
-10 Pull Ups between sets

Incline DB Press
45x12
45x12
45x12

DB Row
80x12
85x12
85x12

Push Up
14
9
7
 
3/22/13 Squat

Warm Up
95x5
115x5
140x3

Squat
175x5
190x5
200x8
155x10
155x10

TBDL
135x5
225x3
315x1
350x1
385x1
405x1 +75 lb PR since I last maxed on these.

5/3/1 Cycle 4 Week 2

3/25/13 OHP

Warm Up
Bands
45x5
55x5
70x3

OHP
90x3
100x3
105x5+2+1
-10 Pull Ups between sets

DB Shoulder Press
40x12
45x12
45x12

Face Pull
50x15
50x15
50x15

DB Row
85x12
85x12
85x12

3/26/13 DL

Warm Up
135x5
160x5
190x3

DL
255x3
270x3
290x5

Hip Extension
BW+45x12
BW+45x15
BW+45x15

3/28/13 Bench

Warm Up
Bands
70x5
85x5
100x3

Bench
135x3
145x3
155x5+2+1
-10 Pull Ups between sets

Incline DB Press
45x12
-Stopped because of left shoulder. Didn't want to risk anything because I had grappling afterwards.

3/29/13 Squat

Warm Up
95x5
115x5
140x3

Squat
190x3
200x3
210x8
155x10
155x10

TBDL
225x10
225x10
225x10

GHP Sit Up
BW+10x25
BW+10x25
BW+10x25
 
5/3/1 Cycle 4 Week 3

4/1/13 OHP

Warm Up
Bands
Medicine ball rolling
45x5
55x5
70x3

OHP
85x5
100x3
110x1
120x1
130x1
135xF

Pull Ups
10
10
10

DB Shoulder Press
45x12
45x12
45x12

Face Pull
15
15
15

DB Row
85x12
90x12
90x12

4/2/13 DL

Warm Up
135x5
160x5
190x3

DL
240x5
270x3
305x1
325x1
345x1
355x1 +5 lb PR
360x1 +10 lb PR
365xF

Hip Extensions
15
15
15



 
Last edited:
4/4/13 Bench

Warm Up
Bands
70x5
85x5
100x3

Bench
130x5
145x3
160x5+2+1
-10 Pull ups between sets

Incline DB Press
45x12
45x12
45x12

DB Row
90x12
90x12
90x12

Push Up
20
11
9

4/5/13 Squat

Warm Up
95x5
115x5
140x3

Squat
175x5
200x3
225x6

TBDL
225x10
315x3

GHR Situp
25
25
25
 
NahVeed said:


Click to expand...


Congratulations! Good work.

If you want form feedback, though, good to get some from side-on and/or 45-degree. A lot easier to see what is going on form-wise.
 
Haven't updated my log in a little while but here's some stuff from this week so far.

4/22/13 OHP

Warm Up
Band rotations
50x5
60x5
70x3

OHP
85x3
95x3
110x6+1+1
-10 Pull Ups between sets

DB Shoulder Press
45x12
45x12
45x12

Face Pull
15
15
15

DB Row
80x12
80x12
80x12

Shrug
45x10
135x35
135x26

4/23/13 DL

Warm Up
135x5
165x5
200x3

DL
230x3
265x3
295x5+1+1

TBDL
225x10
225x10
225x10

Hip Extension
15
15
15

Cable Crunch
25
25
25

GHR Sit Up
25
25
25
 
Damn TS,im like 5'6 140 and very jealous lol


I cant get into weights tho,i've always been about having speed/agility + endurance/stamina.

I know i should put an effort into trying weights since im one of the lil guys :D
 
mohawkblood420 said:
Damn TS,im like 5'6 140 and very jealous lol


I cant get into weights tho,i've always been about having speed/agility + endurance/stamina.

I know i should put an effort into trying weights since im one of the lil guys :D
Click to expand...

I feel you man. Growing up I was put into different sports like soccer and swimming where you need to be fast and have the endurance and I always felt comfortable in my level of fitness because of those sports. This carried over to boxing when I was in high school.

My dad always had weights and workout equipment in the garage since I can remember but being a skinny weak kid I'd go out and try to work out without knowing what I was doing. I would slap 20 lbs on some dumbbells because I thought that was considered "light" and try to do some bench pressing but I was too weak to even do that. I've done that a few times throughout high school but always felt intimidated and discouraged by the weights and my own lack of strength.

Once I got into MMA and grappling though, it made me realize that I needed to just get out there and get strong. So I started out lifting at my colleges gym with some real light weights. I didn't care what anyone thought and just tried to improve myself each time. That's when I realized no one cared about what I was lifting anyway and it just went from there.
 
4/25/13 Bench

Warm Up
Bands(face pull, rotations, dislocations, pull aparts)
70x5
85x5
105x3

Bench
125x3
140x3
160x5+2+1
-10 Pull Ups between sets

Incline DB Press
45x12
45x12
50x12

DB Row
80x12
80x12
80x12

Push Up
19
15
13

4/26/13 Squat

Warm Up
100x5
120x5
145x3

Squat
170x3
195x3
220x5
185x8
185x8
playing around with low bar squatting. Feels better on my back but my wrists are lacking a lot of flexibility, need to work on that.

Cable Crunch
25
25
25

GHR Sit Up
25
25
25
 
4/29/13 OHP

Warm Up
Bands
50x5
60x5
70x3

OHP
90x5
100x3
115x1
125x1
135xF
135xF No OHP PR this cycle :icon_sad:

Pull Up
10
10
10

DB Shoulder Press
45x12
50x8
55x6

Face Pull
15
15
15

DB Row
80x8
85x8
90x8

Shrug
45x10
135x31
135x21

4/31/13 DL

Warm Up
135x5
165x5
200x3

DL
250x5
280x3
315x1
335x1
355x1
365x1 +5 LB PR
375xF
370xF

TBDL
275x8
275x8
275x8

Hip Extension
15
15
15

Cable Crunch
25
25
25

GHR Situp
25
25
25

Didn't hit a PR on OHP this cycle but felt good to hit one on DL. If I keep up this pace of at least +5 lb a month I can hit my goal of 405 by the end of the year.

 
Heres what happened in the past couple weeks:

5/3/13 SQ/Bench

Squat
100x5
120x5
145x3
185x5
210x3
235x1
245x1

Bench
70x5
85x5
105x3
130x5
150x3
165x1
185x1
165x3+2+1

Pull Up
10
10
10

DB Row
90x8
90x8
90x8

5/6/13 OHP

Warm Up
Bands
50x5
60x5
70x3

OHP
95x5
100x5
105x6+2+1
-10 Pull Ups

DB Shoulder Press
50x8
50x8
50x8

DB Row
90x8
90x8
90x8

Face Pull
15
15
15

5/7/13 DL

Warm Up
135x5
165x5
200x3

DL
255x5
270x5
290x7+1+1

TBDL
275x8
275x8
275x8

Hip Ext
15
15
15

Cable Crunch
25
25
25

GHR Sit Up
25
25
25

5/10/13 Bench/SQ

Squat
100x5
120x5
145x3
190x5
205x5
215x8
185x8
185x8

Bench
70x5
85x5
105x3
135x5
145x5
155x5+2+1
-10 Pull Ups between sets

From this week so far:

5/13/13 OHP

Warm Up
Bands
50x5
60x5
70x3

OHP
100x3
105x3
115x4+1+1
-10 Pull Ups between sets

DB Shoulder Press
50x8
55x8
55x8

DB Row
90x8
90x8
90x8

Face Pull
15
15
15

5/15/13 DL

Warm Up
135x5
165x5
200x3

DL
270x3
290x3
305x6+2+0

TBDL
275x8
295x8
295x8

Hip Ext
15
15
15

Cable Crunch
25
25
25

GHR Sit Up
25
25
25
 
5/17/13 SQ

Warm Up
100x5
120x5
145x3

Squat
205x3
215x3
230x5
185x8
185x8

Calf Raise
3 sets to failure
 
5/20/13 OHP

Warm Up
Bands
50x5
60x5
70x3

OHP
95x5
105x3
120x1
130x1
135xF
135xF (130 felt good but for some reason I couldn't lock out 135. Would've been a 5 lb PR. I'll get it next time)

Pull Ups
10
10
10

DB Row
90x8
95x8
95x8

Face Pull
15
15
15

Shrug
45x10
135 to failure
135 to failure

Cable Crunch
25
25
25

GHR Sit Up
25
25
25

Going for a Deadlift PR tomorrow!
 
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