_Underdog_

I haven't exactly been keeping up with my previous log so I decided to make a new one. Sound good?

This log will specifically be geared towards gaining more strength, as I lack in that department. I've decided to continue using the 5x5 routine because my strength has been increasing in the past weeks.

My goals (end of August):
Squat - 215+
Bench - 160+
Barbell Rows - 150+
Deadlift - 300+

Current lifts:
Squat - 135
Bench - 130
Barbell Rows - 105
Deadlift - 235

As you can see, I have pretty weak legs. But I have high hopes. :yes: So I hope you guys can stay tuned in to see my progress and comment on anything you prefer (just keep it in subject).

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

Vegeto

Good luck and don't feel bad. After 5 years of lifting, I took 2 years off to lift with an empty bar most of the time for technique improvements. I've been slowly working my way up with the weights over the last couple of months and am only squating 100lbs right now. Sure I can lift more than that, but I am taking it slowly so my technique doesn't reverse. Point is, it doesn't matter as much where you are now, it matters where you are going to be later.

Sounds like you are in a boat similar to mine, (not cutting this year for summer, just working strength). IMO, if you really want to get your strength up this year, you will have to sacrifice this summer's cut season for it, that is what I will be doing too. Good luck.


Edit: any more details on your current routine to share?

**Subscribed**

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......Busy Training......
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_Underdog_

Thanks for posting. I'm glad to have you join me in this ride.

My current routine, I think, is still in need of a customization or two of my own:

*3-day split
Exercise / sets & reps / description of execution
Monday
Squat / 5 x 5 / ramping weight to top set of 5 (should equal last Friday's heavy triple)
Bench / 5 x 5 / same as above
Barbell Rows / 5 x 5 / same as above
assisted exercises = 2 sets / weighted hyperextensions, 4 sets / any form of sit-ups

Wednesday
Squat / 4 x 5 / first 3 sets same as Monday's first 3 sets, 4th set repeating 3rd set.
Incline Bench Press, Military Press, or Dumbbell Presses / 4 x 5 / ramping weight to top set of 5
Deadlift / 4 x 5 / ramping weight to top set of 5
assistance exercises = 3 sets / any form of sit-ups

Friday
Squat / 4 x 5, 1 x 3, 1 x 8 / first 4 sets are same as Monday's, the triple is 2.5% above your Monday top set of 5 (or in my case, usually 5 lbs.), use weight from the 3rd set for a final set of 8 reps.
Bench / 4 x 5, 1 x 3, 1 x 8 / first 4 sets are same as Monday's, the triple is 2.5% above your Monday top set of 5 (or in my case, usually 5 lbs.), use weight from the 3rd set for a final set of 8 reps.
Barbell Rows / 4 x 5, 1 x 3, 1 x 8 / first 4 sets are same as Monday's, the triple is 2.5% above your Monday top set of 5 (or in my case, usually 5 lbs.), use weight from the 3rd set for a final set of 8 reps.
assistance exercises = 3 sets / weighted dips (5-8 reps), 3 sets / barbell or db curls (8 reps), 3 sets / triceps extensions (8 reps).

So the squat's pretty much the core exercise of the whole routine. But so far so good. And you can see that this routine will promote a bit of hypertrophy with the assistance exercises which is a bonus.

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

powerman2000

If you work hard and stay consistent I am sure you will achieve your goals.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

_Underdog_

Thanks pman. But speaking of consistent...

QUICK UPDATE:
I'm super sick. As smoothly and consistent as I was, this comes up. It seems I got the cold flu mixed up with a good dose of the fever with the seasons changing and all. So if you're reading this you might wanna take a step back. No wait, don't do that you'll look stupid. Oh wait, nvm, you beat me to it. :p
Fortunately, I was able to keep up my diet and only sacrificed a few meals. Today I was able to go to work but wasn't able to do any workouts of any sort. Tomorrow I'll start with moderate to moderatlely-high intensity workouts. So we'll see what happens.

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

powerman2000

So, how did it go?

Are you 100% well?

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

_Underdog_

Yesterday, I still felt under the weather, so I decided to push the workout to tomorrow (today). It didn't go as well as I felt today--I felt great. Using percentages, my strength was at 75% from what it's supposed to be. My diet was good; extra calories so I needed the workout.


Workout
did a few sets of leg extensions for a quick leg warm-up
Squat
1 x 5 / 65#
1 x 5 / 80#
1 x 5 / 95#
1 x 5 / 110#
1 x 5 / 125#
Bench
1 x 5 / 60#
1 x 5 / 80#
1 x 5 / 95#
1 x 5 / 110#
1 x 3 / 125#
Barbell Rows
1 x 5 / 50#
1 x 5 / 60#
1 x 5 / 75#
1 x 5 / 90#
1 x 5 / 100#
Assisted exercises:
Lying Leg Raises
1 x 12 / 5#
1 x 12 / 10#
Crunches
1 x 15 / 25#
1 x 15 / 30#

Workout Notes:
* went to 2 1/2 to 3 min. rest in between workouts.
* felt really winded and then sick mid-workout. Around the end, the nausea left, leaving me with a good stomach for my protein shake.
*other than feelin a bit sick, I'm glad to be hitting the weights again.
* hopefully I will regain my strength in minimal time and get my butt back to reaching my goals.

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

_Underdog_

Here is today's workout. I've changed the workout days to fit my schedule more better. I will workout 3 days a week starting on Thursday, then on Saturday, and then on Monday. May be weird for some of you but it suits me very well.

Workout - 'Light' Day
A few leg extensions for leg warm-up
Squat
4 x 5 / 65#, 80#, 100#, 100#
Dumbbell Shoulder Press
4 x 5 / 40#
Deadlift - no straps!:fingersxd
4 x 5 / 135#, 160#, 180#, 205#
Assisted exercises:
Crunches
1 x 20 / 25#
1 x 12 / 30#
1 x 15 / 30#

Workout notes:
* 2 min. in between most exercises. All deadlift sets I rested with 3 min.+ intervals.
* I'm feeling much much better but my strength isn't yet back on track (deadlift was supposed to be up 20 lbs.).
* Looking forward to this Monday.
* I'll be buying Axis Labs CEE sometime this week, so we'll see if that has any advantages towards optimizing my strength quicker in time for this August.

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

_Underdog_

Workout
few sets of leg extensions
Squat
4 x 5 / 65#, 80#, 100#, 115#
1 x 3 / 135#
1 x 8 / 100#
Bench
4 x 5 / 65#, 80#, 95#, 110#
1 x 2 / 130#
1 x 8 / 95#
Barbell Rows
4 x 5 / 55#, 70#, 85#, 100#
1 x 3 / 115#
1 x 8 / 85#
Dips
1 x 6 / 60#+bw
1 x 8 / 50#+bw
1 x 6 / 50#+bw
Alternating Dumbbell Curls
1 x 8 / 30#
1 x 6 / 35#
1 x 6 / 30#
Lying Tricep Extensions
1 x 8 / 60#
1 x 7 / 60#
1 x 5 / 60#

Workout notes:
* Good overall workout. My favorite day of the week for training.

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

_Underdog_

Workout
few sets of leg extensions (3x15 / 40#, 65#, 80#)
Squat
5 x 5 / 65#, 85#, 100#, 115#, 135#
Bench
4 x 5 / 65#, 80#, 95#, 110#
1 x 4 / 125#
BB Rows
5 x 5 / 60#, 70#, 85#, 100#, 110#
Crunches
3 x 15 / 30#, 35#, 35#
1 x 12 / 40#


Workout notes:
* Excited about my squat results. My form, IMO, was very good, like sitting down...almost.
* When it came to my bench though, I just couldn't push it. It might have to do with the fact that I added an extra recovery day (I pretty much just missed yesterday's workout). So I'll just have to reset my numbers back a few weeks to regain my strength.

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

_Underdog_

Trying to stay consistent here. This whole weekend has been pretty stressful. My family and I plan on moving this summer and we're trying to finish up the last few necessary renovations. Luckily, the weather went from amazing to Winnipeg-weather (usually cold ) in a few hours, giving me that couple of hours of preparation for exercising. So here's how today's workout went.

Workout - Light day
Squat
4 x 5 / 70#, 85#, 100#, 100#
DB Should. Press
3 x 5 / 25s#, 30s#, 35s#
1 x 8 / 40s#
Deadlift
4 x 5 / 140#, 165#, 195#, 220#
Crunches
3 x 15 / 30#

Notes:
* Very good workout today.
* Had to use lifting straps at the last 3 reps of the last set of deadlifts. No biggie, right?
* Looking forward to this Wednesday's workout.

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

_Underdog_

Workout
Squat
4x5 / 70#, 85#, 100#, 115#
1x3 / 140#
1x8 / 100#
Bench
4x5 / 60#, 75#, 90#, 110#
1x3 / 120#
1x8 / 100#
BB Rows
4x5 / 60#, 70#, 85#, 100#
1x3 / 110#
1x8 / 90#
Dips
1x8, 1x7, 1x6 / 50#+bw
Alt. DB Curls
1x6 / 35s#
1x8 / 30s#
1x6 / 30s#
Dec. Lying Tri. Exten.
3x8,7,5 / 60#

Notes:
* I hit 140 for my squats! lol, yeah i knoe, baby weight :P But it definately feels good to be going up.

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

_Underdog_

I bought a bottle of GNC's K-Pro. I'm about to check up on some reviews on it. As of this workout, I've noticed a bit of strength and focus increase, but nothing spectacular, yet.

Yesterday's Workout
Squat
5x5 / 70#, 85#, 100#, 120#, 140#
Bench
5x5 / 65#, 80#, 100#, 110#, 120#
BB Rows
5x5 / 60#, 75#, 90#, 100#, 115#
Weighted Sit-ups
4x15 / 30#, 40#, 40#, 40#

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

_Underdog_

Workout
Squat
4x5 / 70#, 90#, 105#, 105#
DB Should. Press
3x5 / 20s#, 25s#, 35s#
1x6 / 45s#
Deadlift
4x5 / 140#, 170#, 200#, 225#
Weighted Sit-ups
3x15 / 40#

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

_Underdog_

Workout
Squat
4x5 / 70#, 85#, 105#, 120#
1x3 / 150#
1x8 / 105#
Bench
4x5 / 65#, 85#, 100#, 110#
1x3 / 125#
1x8 / 100#
BB Rows
4x5 / 60#, 75#, 90#, 100#
1x3 / 120#
1x8 / 90#
Dips
1x8 / 50#
1x5 / 60#
1x4 / 60#
Alt. DB Curls
1x4 / 40s#
2x6 / 35s#

Workout Notes:
~ Hit a new PR for squats. I was pretty ecstatic about it. Although my form had to be compromised (just below parallel), it still felt pretty good. I may have to thank my Kre-Alkalyn creatine for that.
~ I changed the volume in my db curls. I can't stand having pumps in my arms when doing curls. It comes to a point where my forearms will give, even if they're completely straight.
~ Overall, a good 1 hour and 30 min. workout.

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

_Underdog_

No workouts today, which means I'll be 2 days late for my supposed workout if I were to do it tomorrow. I've been super busy with outdoor renovations and right now it's raining and there really isn't any time for any preparations for exercise.

I did see MI:3...really good movie.

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

_Underdog_

Whoo! Feelin awesome today. I have no idea why but it's awesome. Well, here's today's workout:

Workout:
Squat
5x5 / 70#, 85#, 105#, 120#, 150#
Bench
5x5 / 70#, 85#, 100#, 110#, 125#
BB Rows
5x5 / 60#, 80#, 95#, 110#, 120#
Weighted Sit-ups
3x15 / 40#
1x20 / 40#

Workout Notes:
~ Feelin great about my squat. Finally hit that 150 mark with reps!
~ I find my bench is lacking bc of my triceps. I'll incorporate close-grips for the mid-week workout.
~ My forms seems to deteriorate when doin BB rows. I won't lower or change anything just yet.
~ Feelin awesome! Did i mention that already?

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

_Underdog_

Workout
Squat
4x5 / 75#, 95#, 115#, 115#
DB Should. Press
43x5 / 20s#, 25s#, 35s#, 45s#(6reps)
CG Bench
4x5 / 60#, 75#, 95#, 110#
SLDs
4x5 / 140#, 170#, 200#, 220#
Weighted Sit-ups
3x15 / 40#

Workout Notes:
~ Good workout tonight. I included CGs to increase my strength in my triceps.
~ I enjoyed the SLDs and not being able to walk tomorrow. :fingersxd

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

_Underdog_

Hey wats up folks. I haven't had any workouts of any sort besides lifting boxes, etc. It's been pretty exciting with the private viewings and such (hiding in the closets and scaring the crap out people, jk) and it only being 2 days, we're hoping to get a lot of offers at the end of Victoria day.

I was able to workout after the last viewing, but it was 10 o'clock. I was no way tired but I was unsure about my strength, since it was a week and half before my last workout. So here we go!

Workout
Squat
65, 80, 105, 120, 135, 130(5), 150(1), 130(8)
SLD
140(5)
Seated Calf Raises
120, 120, 120(15)
RC EXERCISES
DB Should Press
25, 35, 40(5), 40(8), 40(6)
Lateral Raises
25(8), 25(6)
DB Shrugs
50(8), 70(10), 75(10), 90(6)

~ SLDs weren't doin it for me today. One more set I would've fainted and thrown up...or other way around.
~ Good workout tonite. Super tired so let me be.

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.