El Capitan's Log - Page 3

El Capitan · 10-25-2006, 10:37 PM

Thanks guys.

EC

El Capitan · 10-27-2006, 12:16 AM

Barbell Squats
135x3
155x5
155x5
155x5
155x5
155x5
155x5

Barbell Bench Press (alternating grips)
45x10
115x6
115x6
115x6
115x6
115x6
115x6

Conventional Deadlifts
135x3
190x5
190x5- farted on second rep LMAO
190x5
190x5
190x5
190x5

Workout time: 1 hour 5 min.
Sleep: 8 hours
Energy: 8/10
Soreness: legs a little bit

Comments:
Workout felt good. I felt a little bit tired and my hip flexors were tight again, did some dynamic stretches to help that out. Got lots of sleep and my diet has been very clean this last week. (Monday- today)

**romanaz** · 10-27-2006, 12:34 AM

goodjob on the fart

El Capitan · 10-27-2006, 02:31 AM

Quote:

Originally Posted by romanaz

goodjob on the fart

why thank you.

El Capitan · 10-28-2006, 05:47 PM

Barbell Squats
135x3
155x5
155x5
155x5
155x5
155x5
155x5

Barbell Bench Press (alternating grips)
45x10
115x6
115x6
115x6
115x6
115x6
115x6

Conventional Deadlifts
135x3
190x5
190x5
190x5
190x5
190x5
190x5

Workout time: longer than it shoulda been
Sleep: 8 hours
Energy: 5/10
Soreness: lower back

Comments:
This workout was the shittiest workout I've had while on 3x3. On the 3rd set of squats there was a point where I went down on the second rep and failed to get up, but I just unloaded the bar, reloaded it and kept going and finished the workout. Then everything felt heavy and I was really tired, but I got through every set and rep. Weighed in at 177.5lbs. today. btw, I know why my workout was pretty shitty. I was on my feet for 4 hours last night, and I didn't eat for 5. I am going to start doing some sort of cardio 2 times a week to help get my GPP up a little.

EC

**bigDman** · 10-31-2006, 09:06 AM

we all have bad days. You just gotta keep on truckin

navarone · 10-31-2006, 11:24 AM

Nice log you have going here. Sorry to hear bout ur shitty workout, but it happens to the best of us. Just dont let it get ya down.

El Capitan · 10-31-2006, 09:15 PM

Thanks guys. I am pretty prepped for my workout today despite it being Halloween. I drank some coffee in my pre-workout meal so hopefully that'll help get me jumpstarted. (don't drink coffee often so as to avoid addiction to caffeine.

)

EC

El Capitan · 11-01-2006, 02:53 AM

Barbell Squats

135x3
145x5
160x5
160x5
160x5
160x5
160x5
160x5

Barbell Bench Press (alternating grips)

95x5
120x6
120x6
120x6
120x6
120x6
120x6

Conventional Deadlifts

135x3
185x3
195x5
195x5
195x5
195x5
195x5
195x5

Workout time: 1 hour
Sleep: 7 1/2 hours
Energy: 8/10
Soreness: feet- i walked a lot today

Comments:
This was a pretty good workout. Bench felt awful, but I got it done. Then I went out in a hoody and some sweatpants and a backwards baseball cap and got some candy. Well Happy Halloween everyone! (and yes I did eat some of the candy

)

**bigDman** · 11-01-2006, 02:55 AM

nice job with the costume

El Capitan · 11-01-2006, 03:12 AM

Quote:

Originally Posted by bigDman

nice job with the costume

I know. I'm so creative...

EC

El Capitan · 11-02-2006, 11:23 PM

Barbell Squats

135x3
145x5
160x5
160x5
160x5
160x5
160x5
160x5

Barbell Bench Press (alternating grips)

95x5
120x6
120x6
120x6- L forearm got tight on me
120x6
120x6
120x6

Conventional Deadlifts

135x3
185x3
195x5
195x5
195x5
195x5
195x5
195x5

Workout time: 1 hour
Sleep: unknown
Energy: 7/10
Soreness: forearms, hammies

Comments:
Squats felt good. This program is getting a little boring BUT I want to push through it anyways, so I did change the workout up in a comical way. On one set of squats, I squatted with now shirt. Next set I squatted with no shorts (with boxers calm down ladies

). Bench felt alright, a tiny bit weak. Deads seemed to absolutely fly up.

EC

El Capitan · 11-04-2006, 03:06 PM

Weekly Weigh-In

Weighed in at the same weight as last week. 177.5

Workout later.

El Capitan · 11-04-2006, 11:43 PM

Barbell Squats

135x3
145x5
160x5
160x5
160x5
160x5
160x5
160x5

Barbell Bench Press (alternating grips)

95x5
115x6
115x6
115x6
115x6
115x6
115x6

Conventional Deadlifts

135x3
185x3
195x5
195x5
195x5
195x5
195x5
195x5

Workout time: long
Sleep: 9 hours
Energy: 8/10
Soreness: none

Comments:
Squats felt excellent. Got videos of all my sets and I was going ALMOST atg. Bench was awful because I finished all my sets and realized... i never added the 2 1/2lbs. plates. I just had the 35s on there.

I will still up the weight to 125 next week. I was so pissed off with the bench that my deads were light as a feather. The bar seemed to fly up lol.

EC

El Capitan · 11-08-2006, 12:01 AM

Barbell Squats

135x3
135x3
165x5
165x5
165x5
165x5
165x5
165x5

Barbell Flat Bench Press(alternating grips)

95x10
125x6
125x6
125x6
125x6
125x6
125x6

Conventional Deadlifts

135x3
185x3
205x5
205x5
205x5
205x5
205x5
205x5

Workout time: unknown
Sleep: 7 hours
Energy: 7.5/10
Soreness: triceps, lower back, calves

Comments:
Squats felt SOOO hard today. I almost puked on the last set. (Probably from drinking a lot of milk earlier in the day and the pb pre workout.) Bench also was hard. My tris died out on me. The story on deads- the number projected was rounded up rather than down, so it was a 10lbs. increase rather than 5. Still felt easy enough. Just a question- on deads, how much leg drive should I have?

EC

El Capitan · 11-09-2006, 10:29 PM

No workout today. This program is WAY too repetetive, and there is no way in hell I am gonna be able to stick with it for another 4 weeks... I will test my maxes and then start something new. Most likely the coan/ phillippi with some made up stuff for the other days. I am hoping to get ahold of a milk crate and do some box squats, because I think I am leaning a bit too far forward. I am a little disappointed in myself because I was so determined to finish this. Then I read some stuff from the smart posters at bb.com (not being sarcastic

) and decided I could be doing a more "linear" style of lifting. 3x3 was originally meant for more experienced lifters who can't add 5-10lbs. of weight on thebar each week, whereas I CAN do that. Well, adios folks.

EC

**romanaz** · 11-09-2006, 11:48 PM

lol. post a vid of ur squat. for your deads:

you drive with the legs til u can straighten ur legs out. for me, its all legs for the first 4 inches

El Capitan · 11-10-2006, 12:03 AM

Quote:

Originally Posted by romanaz

lol. post a v

10-25-2006, 10:37 PM	#61
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	Thanks guys. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

10-27-2006, 12:16 AM	#62
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	3x3 Phase 1 Workout 5 Barbell Squats 135x3 155x5 155x5 155x5 155x5 155x5 155x5 Barbell Bench Press (alternating grips) 45x10 115x6 115x6 115x6 115x6 115x6 115x6 Conventional Deadlifts 135x3 190x5 190x5- farted on second rep LMAO 190x5 190x5 190x5 190x5 Workout time: 1 hour 5 min. Sleep: 8 hours Energy: 8/10 Soreness: legs a little bit Comments: Workout felt good. I felt a little bit tired and my hip flexors were tight again, did some dynamic stretches to help that out. Got lots of sleep and my diet has been very clean this last week. (Monday- today) __________________ Current/ goal for end of summer: Shitty life/ improve my life.

10-28-2006, 05:47 PM	#65
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	3x3 Phase One Workout 6 Barbell Squats 135x3 155x5 155x5 155x5 155x5 155x5 155x5 Barbell Bench Press (alternating grips) 45x10 115x6 115x6 115x6 115x6 115x6 115x6 Conventional Deadlifts 135x3 190x5 190x5 190x5 190x5 190x5 190x5 Workout time: longer than it shoulda been Sleep: 8 hours Energy: 5/10 Soreness: lower back Comments: This workout was the shittiest workout I've had while on 3x3. On the 3rd set of squats there was a point where I went down on the second rep and failed to get up, but I just unloaded the bar, reloaded it and kept going and finished the workout. Then everything felt heavy and I was really tired, but I got through every set and rep. Weighed in at 177.5lbs. today. btw, I know why my workout was pretty shitty. I was on my feet for 4 hours last night, and I didn't eat for 5. I am going to start doing some sort of cardio 2 times a week to help get my GPP up a little. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

10-31-2006, 11:24 AM	#67
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 930 Recipes: 0 Rep Power: 50	Nice log you have going here. Sorry to hear bout ur shitty workout, but it happens to the best of us. Just dont let it get ya down. __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

10-31-2006, 09:15 PM	#68
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	Thanks guys. I am pretty prepped for my workout today despite it being Halloween. I drank some coffee in my pre-workout meal so hopefully that'll help get me jumpstarted. (don't drink coffee often so as to avoid addiction to caffeine. ) EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

11-01-2006, 02:53 AM	#69
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	3x3 Phase One Workout 7 Barbell Squats 135x3 145x5 160x5 160x5 160x5 160x5 160x5 160x5 Barbell Bench Press (alternating grips) 95x5 120x6 120x6 120x6 120x6 120x6 120x6 Conventional Deadlifts 135x3 185x3 195x5 195x5 195x5 195x5 195x5 195x5 Workout time: 1 hour Sleep: 7 1/2 hours Energy: 8/10 Soreness: feet- i walked a lot today Comments: This was a pretty good workout. Bench felt awful, but I got it done. Then I went out in a hoody and some sweatpants and a backwards baseball cap and got some candy. Well Happy Halloween everyone! (and yes I did eat some of the candy ) __________________ Current/ goal for end of summer: Shitty life/ improve my life.

11-02-2006, 11:23 PM	#72
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	3x3 Phase 1 Workout 8 Barbell Squats 135x3 145x5 160x5 160x5 160x5 160x5 160x5 160x5 Barbell Bench Press (alternating grips) 95x5 120x6 120x6 120x6- L forearm got tight on me 120x6 120x6 120x6 Conventional Deadlifts 135x3 185x3 195x5 195x5 195x5 195x5 195x5 195x5 Workout time: 1 hour Sleep: unknown Energy: 7/10 Soreness: forearms, hammies Comments: Squats felt good. This program is getting a little boring BUT I want to push through it anyways, so I did change the workout up in a comical way. On one set of squats, I squatted with now shirt. Next set I squatted with no shorts (with boxers calm down ladies ). Bench felt alright, a tiny bit weak. Deads seemed to absolutely fly up. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

11-04-2006, 03:06 PM	#73
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	Weekly Weigh-In Weighed in at the same weight as last week. 177.5 Workout later. __________________ Current/ goal for end of summer: Shitty life/ improve my life.

11-04-2006, 11:43 PM	#74
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	3x3 Phase 1 Workout 9 Barbell Squats 135x3 145x5 160x5 160x5 160x5 160x5 160x5 160x5 Barbell Bench Press (alternating grips) 95x5 115x6 115x6 115x6 115x6 115x6 115x6 Conventional Deadlifts 135x3 185x3 195x5 195x5 195x5 195x5 195x5 195x5 Workout time: long Sleep: 9 hours Energy: 8/10 Soreness: none Comments: Squats felt excellent. Got videos of all my sets and I was going ALMOST atg. Bench was awful because I finished all my sets and realized... i never added the 2 1/2lbs. plates. I just had the 35s on there. I will still up the weight to 125 next week. I was so pissed off with the bench that my deads were light as a feather. The bar seemed to fly up lol. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

11-08-2006, 12:01 AM	#75
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	3x3 Phase One Workout 10 Barbell Squats 135x3 135x3 165x5 165x5 165x5 165x5 165x5 165x5 Barbell Flat Bench Press(alternating grips) 95x10 125x6 125x6 125x6 125x6 125x6 125x6 Conventional Deadlifts 135x3 185x3 205x5 205x5 205x5 205x5 205x5 205x5 Workout time: unknown Sleep: 7 hours Energy: 7.5/10 Soreness: triceps, lower back, calves Comments: Squats felt SOOO hard today. I almost puked on the last set. (Probably from drinking a lot of milk earlier in the day and the pb pre workout.) Bench also was hard. My tris died out on me. The story on deads- the number projected was rounded up rather than down, so it was a 10lbs. increase rather than 5. Still felt easy enough. Just a question- on deads, how much leg drive should I have? EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

11-09-2006, 10:29 PM	#76
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	3x3 Phase One Workout 11 No workout today. This program is WAY too repetetive, and there is no way in hell I am gonna be able to stick with it for another 4 weeks... I will test my maxes and then start something new. Most likely the coan/ phillippi with some made up stuff for the other days. I am hoping to get ahold of a milk crate and do some box squats, because I think I am leaning a bit too far forward. I am a little disappointed in myself because I was so determined to finish this. Then I read some stuff from the smart posters at bb.com (not being sarcastic ) and decided I could be doing a more "linear" style of lifting. 3x3 was originally meant for more experienced lifters who can't add 5-10lbs. of weight on thebar each week, whereas I CAN do that. Well, adios folks. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.