abears 5x5 journal part 2

abear · Jan 24, 2006

LOADING WEEK 4 - WORKOUT 1

6:08PM - 6:51PM

squats 5x5

warmup 45x5x2 95x5 135x5 155x3

195x5x5

bench press 1x5

45x5 65x5 95x5 135x5 155x5

bent-over row 1x5

45x5 65x5 95x5 115x5 135x5

the goal was to beat this workout from the last cycle and i got 5lbs over on all lifts. yay

abear · Jan 26, 2006

LOADING WEEK 4 - WORKOUT 2 (HARD)

6:13PM - 7:08PM

squats 5x5 85% of monday

warmup 45x5x2 95x5 135x5 155x3

165x5x5

good mornings

warmup 45x5 65x5

110x5x3

overhead press 5x5

warmup 45x5 65x5 95x3

115x5x5

chins

bwx4 bwx4 bwx3 bwx3 bwx3

alright! beat my squats and overhead press numbers from last cycle by 5lbs and got 17 total chins over 14.

abear · Jan 28, 2006

LOADING WEEK 4 - WORKOUT 3 (HARD)

6:17PM - 7:06PM

squats 1x5

45x5x2 95x5 135x5 155x5 185x5 220x5

bench press 5x5

warmup 45x5 65x5 95x5 115x3

135x5x5

bent over row 5x5

warmup 45x5 65x5 95x5

125x5x5

beat everything from this workout by 5lbs. next week will try to better that.

abear · Jan 31, 2006

LOADING WEEK 5 - WORKOUT 1 (VERY HARD)

6:09PM - 6:54PM

squats 5x5

warmup 45x5x2 95x5 135x5 155x3

200x5x5

bench press 1x5

45x5 65x5 95x5 135x5 160x5

bent-over rows 1x5

45x5 65x5 95x5 115x5 140x5

added another 5lbs to all lifts. this will be the workout i have to beat come april

evolution · Jan 31, 2006

I foresee kicking the hell out of April and then some!

abear · Feb 2, 2006

LOADING WEEK 5 - WORKOUT 2

6:10PM - 7:06PM

squats 5x5 85% of monday

warmup 45x5x2 95x5 135x5 155x3

170x5x5

deadlifts

45x5 95x5 135x5 155x5

overhead press 5x5

warmup 45x5 65x5 95x3

120x5x5

chins

bwx4 bwx4 bwx3 bwx3 bwx3

added 5 more pounds to my squat and overhead numbers. decided to try some deadlifts and they felt good.

abear · Feb 4, 2006

LOADING WEEK 5 - WORKOUT 3

6:10PM - 7:00PM

squats 1x5

45x5x2 95x5 135x5 155x5 185x5 225x5

bench press 5x5

warmup 45x5 65x5 95x5 120x3

140x5x5

bent-over row 5x5

warmup 45x5 65x5 95x5 115x3

130x5x5

this was the last week of loading. next week will be a deload and i will do like last cycle and go to training twice a week. i beat all my numbers from last cycle by 10lbs.

also got the results back from my blood work. total cholesterol 159, LDL 93 and HDL 52. five whole eggs a day does a body good

abear · Feb 7, 2006

DELOAD WEEK 6 - WORKOUT 1

6:10PM - 6:51PM

squats 3x3

warmup 45x5x2 95x5 135x5 185x2

200x3x3

bench press 3x3

warmup 45x5 65x5 95x5 115x3

140x3x3

bent-over row 3x3

warmup 45x5 65x5 95x5 115x3

130x3x3

went well. will add 10lbs to squats and presses and 5lbs to rows for next week. the goal is to beat this workout by the end of the month. i'm already gonna hit that on rows next week.

evolution · Feb 7, 2006

See, now I've always said that everyone should quit sweatin' their cholesterol shooting up by eating whole eggs. Good job on the lifts!

abear · Feb 10, 2006

Deload Week 6 - Workout 2

6:10pm - 6:51pm

squats 3x3 85% of monday

warmup 45x5x2 95x5 135x3 155x2

170x3x3

deadlifts

45x5 95x5 135x5 185x5

overhead press 3x3

warmup 45x5 65x5 95x3

120x3x3

chins

bwx3x3

this is the workout to beat although its really only gonna be the overhead presses that i'm aiming for. the squats are just based off monday and i've just added deadlifts back into my routine.

but i'm already gonna match the numbers on presses next week

abear · Feb 13, 2006

Intensity Week 7 - Workout 1

3:11pm - 3:54pm

squats 3x3

warmup 45x5x2 95x5 135x5 185x2

210x3x3

bench press 3x3

warmup 45x5 65x5 95x5 115x3

150x3x3

bent-over row 3x3

warmup 45x5 65x5 95x5 115x2

135x3x3 (tied personal best)

next monday will add 15lbs to squats and presses and 10lbs to rows. aiming for new personal bests on all lifts

abear · Feb 17, 2006

INTENSITY WEEK 7 - WORKOUT 2

6:08PM - 6:52PM

squats 3x3 85% of monday

warmup 45x5x2 95x5 135x5 155x3

180x3x3

deadlifts

45x5 95x5 135x5 185x5x2

overhead press 3x3

warmup 45x5 65x5 95x3

125x3x3 (tied personal best)

chins

bwx3x3

abear · Feb 21, 2006

INTENSITY WEEK 8 - WORKOUT 1

6:13PM - 6:56PM

squats 3x3

warmup 45x5x2 95x5 135x3 185x2

225x3x3 (new personal best)

bench press 3x3

warmup 45x5 95x5 115x3 135x2

165x3x3 (new personal best)

bent-over rows 3x3

warmup 45x5 65x5 95x3 115x2

145x3x3 (new personal best)

OH HELL YEA!!!!

abear · Feb 24, 2006

INTENSITY WEEK 8 - WORKOUT 2

6:11PM - 7:00PM

squats 3x3 85% of monday

warmup 45x5x2 95x5 135x3 155x2

190x3x3

deadlifts

warmup 45x5 95x5 135x3 155x2

185x5x3

overhead press 3x3

warmup 45x5 65x5 95x3 115x2

130x3x3 (new personal best)

chins

bwx3x3

back in august for this workout http://www.fitness.com/forum/showpost.php?p=36772&postcount=33

i got 130x1 and i tried a few times after that to do 135 and never could. i believe i now understand the concept of planning and programming

abear · Feb 28, 2006

INTENSITY WEEK 9 - WORKOUT 1

6:05PM - 6:50PM

squats 3x3

warmup 45x5x2 95x5 135x3 185x2

235x3x3 (new personal best)

bench press 3x3

warmup 45x5 95x5 135x3 155x2

170x3x3 (new personal best)

bent-over row

warmup 45x5 65x5 95x3 135x2

150x3x3 (new personal best)

yea baby

thursday will be the last session of this training cycle and i will go for new 1 rep bests in these three lifts plus the overhead press. then monday will crank up the third and final part of this 6 month routine

abear · Mar 3, 2006

GOING FOR NEW PERSONAL 1-REP MAX

6:06PM - 6:54PM

squats - trying to beat 260

warmup 45x5x2 95x5 135x3 185x2

225x1 240x1 255x1 270x1 (new 1-rep max)

bench press - trying to beat 175

warmup 45x5 95x5 135x3 155x2

165x1 175x1 185x1 (new 1-rep max)

overhead press - trying to beat 130

warmup 45x5 65x5 95x3 115x2

130x1 140x1 150x1 (new 1-rep max)

HIP HIP HOORAY! HIP HIP HOORAY!

decided not to worry about the rows. gonna take the weekend off and start up again monday with the last part of this training cycle. will aim to beat these numbers in early may.

LeiYunFat · Mar 3, 2006

Nice, abear. You're absolutely smokin that weight.

abear · Mar 3, 2006

thanks. i'm actually getting into half decent numbers. then its decent, then average, then so-so, etc

abear · Mar 6, 2006

today starts the 3rd part of this 6 month routine and i just got everything finalized. good thing cause my first workout is less than an hour from now.

i'm gonna run this for 10 weeks with 4 weeks of loading, 1 week deload then 3 weeks of intensity. then gonna shoot for new 1 rep max personal bests then take it down a notch before going on to something else.

gonna do this one different in that i'll add core work to monday and wednesdays workouts and arm work to fridays workout. also gonna do some GPP on tuesday and thursday and maybe saturdays. also for the three intensity weeks gonna do the 3 workouts a week instead of 2 like i had been doing.

newf · Mar 6, 2006

Good work on those PR's abear.