Zero to Hero Log

29September2006

Legs

Adjusted my stance wider and pointed my toes out slightly. Improved my form 100% on the OHS and significantly on the Squats.

Overhead Squat: 45x5
Full/ATG Squat: (165x5)x2, (175x5)x3
Walking DB Lunges: (65x3)x4

Now that my form is improved, it is time to get a little more serious with the weight on the squats. I'm thinking OHS at 95 lbs. for 2 sets of 5 next week and Squat at (175x5)x2, (185x5)x3.
 
Current thoughts on 1 RM and figuring out how to make a workout scheme after completing a 1RM...

Bench 1RM = 195
From http://philipjensen.freezope.org/Weights/rmcalc
Insert 195x1 as known performance
Insert 6 for desired performance reps
Do workout of 4 sets of 5 at calculated weight minus 6%, then 1 set of 5 at calculated weight
Example: 195 for 1 known, desired 6 reps, calculated = 168, round to 165, 6%=10 pounds, therefore...
(155x5)x4, (165x5)
Slowly switch sets to calculated weight til 5x5 completed at that weight.
Then remax or add 10 pounds to last set and continue.

My Deadlift PR was 345x1 so my workout should have been....(using above info)
(280x5)x4, (295x5) Notice I did not do this, but I have been getting a good workout at...
(295x4)x5 Which may be more work than the math above says to do. (so oh well for now)
So now I need to 1RM on Squat and figure a real routine for that.

I think this make sense (somewhat) and if you don't get it, then don't worry about it. I hope I remember what this all means and how to make sense of it when I need it next 1RM PR.
 
2October2006

Dead/Shoulder

Deadlift: (305x4)x5 Was very difficult, last set had some pretty bad form.
Goodmorning: (135x5)x3, 145x5
Standing Military DB Press: 60x5, (55x5)x2
Sidelift: (25x5)x2
Frontlift: (25x5)x2
DB Shrug: (90x3)x2, (100x3)x2
B.O. DB Shrug: (100x5)x4

This workout sucked bad, and I had to take extra time to complete it. I'm going to try and do the same exact workout next week, but work on form and getting it done quicker. Changed the Military Press to Standing, which made it almost an entirely different exercise. Very difficult, and I'm going to have to lower to the weight to 55's for now. My grip was slipping on the shrugs, especially on my left (non-dominant) hand. All in all a great workout, just have to do it faster and with better form.
 
KeyserSoze said:
2October2006

Dead/Shoulder

Deadlift: (305x4)x5 Was very difficult, last set had some pretty bad form.
.
Click to expand...

NICE! its coming along for you, aint it?
 
Yea, my 375 goal is coming very quickly. Might be as soon as next time I max out. Only a 30 lbs. increase over my current max of 345, so very doable. I can't wait to DL 405 (4 plates a side).
 
yeah, good work. whens the 375 DL due? is that by the end of the year?
 
230 Bench
250 Squat
375 Deadlift

All of these were end of year goals (in the first post on this log). I think that DL will come either next time I attempt a 1RM (next 2 or 3 weeks) or the time after that (7-8 weeks from now). I'm guessing my bench is about 210 from 195 last time, and Squat should be around 230 from 195x2 last time.
 
4October2006

Bench

I was impatient to wait for regular bench, so I jumped into DB Bench.

DB Bench: (65x5)x2
Bench: (165x5)x4, 165x4
CloseGrip Bench: 145x5, 145x4
DBBO Row: (70x5)x2, (75x5)x3
Seated Row: (125x5)x3, 140x4
Pull-Ups: (BWx2)x3, BWx1
Pull-Down: (140x5)x2
Dumbell Curl: (40x3)x5

DB Bench first may have affected my Bench and CG Bench numbers, but I'm not too worried. A good day and I'm enjoying doing the Pull-Ups.
 
6October2006

Legs

Full/ATG Squat: (185x5)x5
Overhead Squat: 45x5, 65x5, 85x5
Walking DB Lunges: (65x3)x2, (70x3)x2

Squats are getting a lot better with my new form. A couple more weeks of upping the weights then it will be time to do a real max on them. I'm going to go out on a limb and guess that I will max in about 2 weeks from now and hit 265 for at least a single. OHS were pretty good, but I was deffinately feeling the stabilization in my upper back, maybe the upper part of my erector spinae or rhomboids. First time I've really felt any exercise use those muscles.
 
KeyserSoze said:
29September2006



Now that my form is improved, it is time to get a little more serious with the weight on the squats. I'm thinking OHS at 95 lbs. for 2 sets of 5 next week and Squat at (175x5)x2, (185x5)x3.
Click to expand...


i think youll find that your OHS will improve quickly as your balance gets better. Since the weight is NOTHING for your legs, balance and locking out the weight the entire time should be the main focus. i see 135 for reps in your near future
 
9October2006

Dead/Shoulder

Deadlift: (305x4)x5 Still was difficult. I think my mind was playing games with me and I might have done a couple sets of 5.
Goodmorning: (135x5)x3, 145x5
Standing Military DB Press: 60x5, (55x5)x2
Sidelift: (25x5)x2
Frontlift: (25x5)x2
DB Shrug: (90x3)x2, (100x3)x2
B.O. DB Shrug: (100x5)x4

The workout still sucked but I got it done.
 
11October2006

Bench

Bench: (165x5)x4, 175x4
CloseGrip Bench: (145x)x2
DB Bench: 70x3, 70x4
DBBO Row: (70x5)x2, (75x5)x3
Seated Row: (125x5)x3, 140x4
Pull-Ups: (BWx2)x5 *Notice the large improvement! :icon_twis
Dumbell Curl: (40x3)x5
Pull-Down: 140x5
Pull-Ups: BWx2

Got impatient working in on the machine that has Pull-Downs, so I just did another set of 2 BW Pull-Ups. This will probably be my last workout doing Pull-Downs. Now if I can find a good replacement for seated rows I will be machine free. I think I will get to a 5x5 at 175 for Bench then remax.

I'll either have to change up my Deadlift workout or Remax next week. It just isn't working out right now. I vote for remax, that is always fun. Squats will take a few weeks to find a good 5x5 weight, so I will keep going with that and do a real max when I get going there.
 
16October2006

Dead/Shoulder

Deadlift: 225x5, 295x2, 345x0, 345x1^, 355x1*
Goodmorning: (135x5)x2, (145x5)x2
Standing Military DB Press: (55x5)x3
Sidelift: (30x3)x3
Frontlift: (30x3)x3
DB Shrug: (90x3)x3, (100x3)x2
B.O. DB Shrug: (100x5)x4

^ = Previous PR
* = New PR

Took the last Squat day off to be fresh for today. Was a little fed up with my past Deadlift workouts, so I decided to go for a PR today to mix it up. Now I've decided this will be a PR week.
 
20 October 2006

Was in a big hurry, so I just tried to do a max on bench and full squat, or at least up my numbers.

Bench: 135x5
DB BO Row: 65x5
Bench: 185x2, 195x1, 205x1*, 215x0, 210x0
Full Squat: 135x5, 205x1, 225x1*, 245x0

* = new PR

Next week is the start of Squat and Milk program with 20 rep squats.
 
23October2006

Wow Squats and Milk is tough, so tough I was unable to finish the workout, but here is what I did.

Full Squat: 45x10, 135x5, 155x16

Pull-Ups: 5
Dips: 8
Decline Sit-Ups: 20
Pull-Ups: 4
Dips: 6
Decline Sit-Ups: 20
Pull-Ups: 3
Dips: 7
Decline Sit-Ups: 12

In general I felt like shit going in. I'm working 7 straight days of 12 hour shifts, plus days before and after those 7 days on 8-10 hour shifts. I started the weight a little higher than I thought I would, that was probably a mistake. Next time I am going to try 155 again and see if I can finish all 20 reps. The squats wore me out pretty bad, so it was hard to stay focused on the other stuff. The situps could have been more, but it was taking a lot of time. I could probably do situps for 3 sets of 30, but I think I will just do them weighted next time.
 
I should note that the above workout was done in BDU's minus the outer shirt. I had steel toed boots on so I'm saying that the dips and pull-ups where BW + 5-10 pounds. There, now I feel better.
 
25October2006

Full Squat: 45x5, 135x5, 155x14

Pull-Ups: 5
Dips: 8
Decline Sit-Ups: 20
Pull-Ups: 5
Dips: 8
Decline Sit-Ups: 12 w/ 10 lbs.
Pull-Ups: 4
Dips: 8
Decline Sit-Ups: 10 w/ 10 lbs.

Again I could not complete the 20 reps. I was/am pretty pissed about that. I'm going to drop the weight down to 145 and see what happens this Friday. 20 rep squats = damn hard. I'm going to add some weight for the dips, I don't think doing nearly 75 a week would be good. I'll add 10 lbs. and see what happens, shooting for 3x5 each workout, I'll just have to adjust the weight to get close to that.
 
27October2006

Full Squat: 45x5, 135x2, 145x20

Pull-Ups: 4
Dips: 7 w/ 10 lbs.
Decline Sit-Ups: 12 w/ 10 lbs.
Pull-Ups: 4
Dips: 7 w/ 15 lbs.
Decline Sit-Ups: 10 w/ 10 lbs.
Pull-Ups: 4
Dips: 7 w/ 15 lbs.
Decline Sit-Ups: 10 w/ 10 lbs.

Finally was able to finish all 20 reps on the squat, which was awesome, but felt real bad. My form went to shit from rep 14 on, with my back getting a good workout and it being some variation on a good morning and squat all in one. Pull-ups were a little struggle, but I'm doing about 36 a week, so that is good. Dips didn't have enough weight added to them, so I will try a 25 lbs. plate next time. Decline situps were sore from the first rep due to previous work Wednesday. 10 lbs. is good for situps for now.

Going to have to add cardio sometime soon, maybe start tomorrow even. Blood pressure and heart rate are way too high, something like 160/120 or 150/110 and heart rate of 92-85. Gotta test out some 5RM on assorted lifts for the challenge thread, will throw those in when able next week or two.
 
KeyserSoze said:
I should note that the above workout was done in BDU's minus the outer shirt. I had steel toed boots on so I'm saying that the dips and pull-ups where BW + 5-10 pounds. There, now I feel better.
Click to expand...

I was wondering if you were in the military, as your dates in your log are put in like I used to when i was in the military. I.E. 26Sept06. What branch are you?

Good job man, your going to crush that 375 DL goal me thinks, hoppefully I'll get to 375 someday! CHINS have come a hell of a long way too!!!

--For cardio, have you considered doing Tabatas (burpees, box overs) post work-out (immediately) or HIIT? Great cardio tools that take minutes to complete.
 
I'm in the Air National Guard (Air Force, no really we are a part of the Air Force, stop laughing...). I've been activated off and on lately and too lazy to actually change to workout, since the weight room is there at work in one of the hangars. I'm not really sure about the DL goal, I'm working somewhat directly on Bench (Dips) and directly on Squats, but I don't know if what I am doing will help much on DL. I plan on doing this workout til about the first week of December then remaxing and hoping to hit my goals.

I haven't really figured out what to do for cardio yet, all I know is I need something to lower my heart numbers. They are dangerously high. Maybe even to the point of going to a doctor and getting meds. I'm thinking of fast paced walking/jogging on my off days for about 15-20 minutes to start, slowly climbing to 30 minutes. I don't know if I want to do anything "intense" cause I honestly don't know if my heart can take it.
 
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