BCR's workout log. - Page 2

BCR · 03-14-2011, 08:52

1st week of new deadlift cycle.

Deads - 350x5x3
High Box Squats - 305x3x5
Inverted Rows - 4x12 feet elevated
EZ bar curls - 90x4x10

Still have a cold, but lifting went well. Good bar speed on deads.

I'm really liking inverted rows. Its very hard to cheat like other rows. Curls suck, I got a pump and it was quite annoying.

Eyescream · 03-14-2011, 08:56

I'm glad I'm not the only person that thinks it sucks to get a pump.

BCR · 03-15-2011, 07:36

2nd week of bench cycle.

Flat - 235x5x3
5 board - 270x4, 290x3, 310x0
Side laterals - 15x4x15
face Pulls - 50x3x18
DB Skulls 35x18

Felt off today for sure. 5 board went terrible. Got stuffed with 310, and recently was getting 305x3.

My upper back is real sore from deads. When I go light it gets more sore then when I go heavy. Must kinda shrug the weight since its not heavy enough.

May have something to do with the bad bench day. Erased from memory.

BCR · 03-17-2011, 17:38

5/3/1 Squats

Squats - 235x5, 265x3, 305x3
Standing calves - 270x4x18
Low Box Squats - 215x3x5

Didn't feel like killing myself today. Kinda tired.

California Jack · 03-17-2011, 20:37

You're doing 5/3/1 squat cycles? I thought you didn't get along well with 5/3/1?

California Jack · 03-17-2011, 20:38

Quote:

Originally Posted by Eyescream

I'm glad I'm not the only person that thinks it sucks to get a pump.

I'm with you fellas.

Eyescream · 03-17-2011, 20:50

Having my arms engorge to the point that it's hard to finish the workout is not fun.

Eyescream · 03-17-2011, 20:50

lol

I said engorge.

BCR · 03-18-2011, 04:57

Quote:

Originally Posted by California Jack

You're doing 5/3/1 squat cycles? I thought you didn't get along well with 5/3/1?

You are correct sir.

But I can't figure out which squat program to do. So I'm going to give it another shot. I do like the program, it just dosen't seem to work long for me.

I like the low volume, since I don't enjoy squats.

I was doing 5x5 and got decent results. But it was torture. May go back to it eventually.

BCR · 03-18-2011, 17:22

Friday assistance

Pullups - BWx 8, 8, 8, 8, 8
Ab wheel - 9, 9, 9
Band Pullaparts - 3x20

Pullups felt good, I did them weighted last week, and this week back to BW but got an extra rep on all 5 sets.

Kinda neat.

proactive · 03-18-2011, 19:07

Way neat. Atta boy.

BCR · 03-19-2011, 05:12

Double plus good.

(have you read 1984 by George Orwell?)

proactive · 03-19-2011, 07:04

Quote:

Originally Posted by BCR

Double plus good.

(have you read 1984 by George Orwell?)

yeppers.

BCR · 03-21-2011, 07:47

2nd week of deads cycle

Sumo - 375x4x3
Conv - 335x3 (farting around)
High Box Squats - 315x3x5
DB rows - 75x4x10
Ez bar curls - 90x4x10

All felt good.

Conventional pulls felt better. Still getting a feel for them. It does appear easier to get the bar off the floor that way. Should've gone for more reps, but I was just goofing around.

I'm not very good at 1 arm DB rows. Haven't done them literally in years.

BCR · 03-22-2011, 07:56

3rd week of bench cycle

Flat - 250x4x3 (4 sets of 3)
Narrow grip - 190x7, 210x5, 230x3 paused
Side laterals - 18x4x15
Face Pulls - 50x3x18
DB Skulls - 35x19

Felt kinda heavy today, but I got all prescribed reps on flat bench, so thats good.

Highlight was getting 19 reps on skulls.

I'm beginning to wonder if I should take a day off between deads and benching. I feel spent lately.

BCR · 03-25-2011, 17:48

Friday assistance

Pullups - 25x3x5
Chinups - 25x2x7
Ab wheel - 10, 9, 9
Band Pull aparts - 3x20

Pullups are getting interesting.

Every week I alternate between bodyweight and adding 25lbs, and always get 1 extra rep each set.

If I keep this up I'll be doing 50 pullups next year.

BCR · 03-28-2011, 08:30

3rd week of deads cycle

Sumo - 400x3x3
Conv - 355x3
High Box Squats 325x3x5
Inverted Rows - 4x12 feet elevated
EZ bar curls - 90x3x10

Felt ok, could've gone a little better.

Still farting around with Conv pulls. I should try a full cycle of them eventually.

GJ1981 · 03-29-2011, 19:28

That's good on the sumo, I've never went over 315 since it bothered my knees.

Why do both styles in a single WO? Feeling one out?

BCR · 03-30-2011, 05:03

I usually pull sumo. With my build it feels very natural.

Lately it feels a bit stale though.

I did 460 for a couple of singles at the end of my last cycle and they felt pretty good.

But I know lots of guys say Conv pulls will bring up your sumo pulls. And i hardly ever pull Conv cuz it destroys my lower back.

So yeah I'm just messing around with Conv to get the feel again and see if it helps me. It hits my hams and back much more than Sumo, which means something.

The weight comes off the floor quicker, but I'm real slow with Conv overall. With sumo I feel like the bar is part of me and not trying to send me to the hospital.

BCR · 03-31-2011, 17:44

Bench day was terrible, so not even going to post about it. I killed it last cycle, and kinda feel like I never recovered.

5/3/1 squats

Squats - 215x5, 245x5, 275x6
Standing calves - 270x4x20
Low Box Squats - 205x3x5
Glute/Ham raises - 7, 6, 6

I abhor squats. I might a well try to climb the stairs on my ass cheeks while juggling chainsaws.

Oh and I finally got a glute/ham raise. Taking it kinda easy as it puts a hell of a strain on my hams and I don't want to hurt meself.

proactive · 03-31-2011, 20:27

WHat's this malarkey about not posting bench day?! Congrats on the glute/ham raise. I've been wanting one for a long while.

BCR · 04-01-2011, 19:11

Haha bench day felt absolutely terrible.

Would up just farting around with 185x2x12 and some light board presses after failing to get 265x3. OOF.

Time for a new bench plan.

Friday assistance:

Pullups - BWx5x8
Ab wheel - 10, 10, 9
Band Pull Aparts - 3x20
Lots of foam rolling

BCR · 04-04-2011, 07:48

Deadlift day....

Sumo - 420x3, 420x1
Conv - 375x3
High Box Squat - 335x3x5
1 arm bent rows - 75x4x10
DB curls - 35x3x15

Sumo is getting stale. Gotta change something soon (besides my pink underwear).

I wanted to launch my DBs across the room after curls. Stupid arm pump.

BCR · 04-05-2011, 07:26

Bench day. Mixed it up and went for higher reps.

Flat - 170x5x10 (5 sets of 10)
Side laterals - 18x4x15
Face Pulls - 50x3x18
Skulls - 100x15, 110x12, 120x10

Benching was hilarious. I had plenty of strength, but not enough stamina. I was smoked after, but did get all 50 reps. That may be the most bench volume I've ever done.

BCR · 04-07-2011, 17:24

Squats - 235x3, 265x3, 295x4
Standing Calves - 320x4x15
Low Box Squats - 215x3x5
Glute/Ham raises - 3x7

I think I was doing better on 5x5 on squats. Oh well.