compudog's workout log

[compudog]

Gym Mon Sep 16 2013

531 Schedule: M2,W3,D1 - Bench Press

Warmup
- chinups x 5,5,5,5

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 215 x 5
- 245 x 3
- 275 x 3

Notes: Ok but short workout, still a little under the weather. Hopefully try for 300 next week.

 

[compudog]

Gym Tue Sep 17 2013

531 Schedule: M2,W3,D2 - Squat

Box Squat
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- 275 x 5
- 315 x 3
- 345 x 2


Notes: Another short workout.

 

[compudog]

Gym Thu Sep 19 2013

531 Schedule: M2,W3,D3 - Overhead Press

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- core lifts
- 125 x 5
- 145 x 3
- 165 x 2
- extra sets
- 155 x 5
- 135 x 10

Notes: Felt a bit off today w.r.t. form. Takes me forever to set up for this lift.

 

[compudog]

Gym Fri Sep 20 2013

531 Schedule: M2,W3,D4 - Deadlift

Sumo Deadlift
- lb x reps
- warmup
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- core lifts
- 315 x 5
- 345 x 3
- 395 x 4

Notes: Ok workout.

 

[compudog]

Gym Mon Sep 23 2013

Bench Press Workout

Warmup
- chinups x 5,5,5,5

Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 3
- 245 x 2
- 275 x 1
- 300 x 1

Notes: Got my 300 lb bench press! Lockout was really hard & my lumbar cramped up so bad I couldn't get off the bench for about 5 minutes, but it went!

 

[Mr.Sinister]

Congrats.

 

[Sean1332]

Good work

 

[compudog]

Congrats.

Thanks Sinister

 

[compudog]

Good work

Thanks man. Didn't think I'd ever get there, probably wouldn't have without this Internet community of extra-strength people for inspiration.

 

[compudog]

Gym Wed Sep 25 2013

Squat Workout

Box Squat
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 1

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10

Notes: Good workout.

 

[compudog]

Gym Thu Sep 26 2013

Overhead Press Workout

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 135 x 3
- 155 x 2
- 180 x 0
- 155 x 5
- 135 x 10

Notes: Ok workout. Almost got 180, at least I found out where my sticking point is.

 

[tacticalG]

Congrats on your 300lb bench.

 

[compudog]

Congrats on your 300lb bench.

Thanks, I've been chasing that one for a long time.

 

[compudog]

Gym Fri Sep 27 2013

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 3
- 405 x 3
- 455 x 3
- 505 x 1

Front Squats + Good Mornings (superset)
- front squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5

- good mornings
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5


Notes: Ok workout.

 

[compudog]

Gym Mon Sep 30 2013

531 Schedule: M3,W1,D1 - Bench Press

Warmup
- chinups x 5,5,5,5

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- core lifts
- 190 x 5
- 220 x 5
- 250 x 6

Seated Cable Row + Floor Press (superset)
- cable row
- lb x reps
- 240 x 5
- 250 x 5
- 260 x 5

- floor press
- lb x reps
- 185 x 5
- 225 x 5
- 245 x 5

Notes: Ok workout.

 

[compudog]

Gym Tue Oct 01 2013

531 Schedule: M3,W1,D2 - Squat Workout

Box Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- 245 x 5
- 280 x 5
- 315 x 6

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10

Notes: Ok workout.

 

[compudog]

Gym Thu Oct 03 2013

531 Schedule: M3,W1,D3 - Overhead Press

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- core lifts
- 115 x 5
- 135 x 5
- 150 x 6
- extra sets
- 155 x 4
- 135 x 7

Dumbbell Rows + Dips (superset)
- dumbbell rows
- lb x reps
- 75 x 10
- 80 x 10
- 85 x 10

- dips
- x reps
- x 10,10,17

Notes: Not the best workout ever, oh well.

 

[compudog]

Gym Wed Oct 09 2103

Squat Workout

Box Squat
- lb x reps
- 45 x 10
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 3
- 315 x 2

Front Squat + Hyperextensions (superset)
- front squat
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5

- hypers
- x reps
- x 10,10,10

Notes: Deload/rehab workout, problems wi/lumbar last week.

 

[compudog]

Gym Thu Oct 10 2013

Bench Press Workout

Warmup
- chinups x 5,5,5,5

Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 3
- 245 x 1
- 265 x 1
- 275 x 2

Seated Cable Row + Floor Press (superset)
- cable row
- lb x reps
- 250 x 5
- 260 x 5
- 270 x 5

- floor press
- lb x reps
- 185 x 5
- 225 x 5
- 245 x 5


Notes: Good workout

 

[compudog]

Gym Fri Oct 11 2013

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 10
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 5
- 405 x 5
- 455 x 5

Farmer's Walk
- 95 lb dumbbells x 50 m x 3 laps


Notes: Pretty good workout

 

[compudog]

Gym Tue Oct 15 2013

531 Schedule: M3,W2,D1 - Bench Press

Warmup
- chinups x 5,5,5,5

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 205 x 3
- 235 x 3
- 265 x 4

Seated Cable Row + Floor Press (superset)
- cable row
- lb x reps
- 250 x 5
- 260 x 5
- 270 x 5

- floor press
- lb x reps
- 185 x 5
- 225 x 5
- 245 x 5

Notes: Ok workout, bit bagged from peak bagging yesterday.

 

[compudog]

Gym Wed Oct 16 2013

531 Schedule: M3,W2,D2 - Squats

Box Squat
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- 260 x 3
- 295 x 3
- 335 x 2,1

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10


Notes: Not a great workout, legs are still trashed from scrambling Monday.

 

[compudog]

Gym Fri Oct 18 2013

531 Schedule: M3,W2,D4 - Deadlift

Sumo Deadlift
- lb x reps
- warmup
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- core lifts
- 300 x 3
- 340 x 3
- 385 x 5

Notes: Short workout. Schedule is off due to the holiday Monday, so I skipped overhead press for this week.

 

[tacticalG]

How's the lumbar?

 

[compudog]

How's the lumbar?

Better, thanks. It's been kind of an ongoing problem. I think I've finally figured out how to brace my core properly so I don't aggravate it.

 

[compudog]

Gym Mon Oct 21 2013

531 Schedule: M3,W3,D1 - Bench Press

Warmup
- chinups x 5,5,5,5

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 220 x 5
- 250 x 3
- 280 x 3

Seated Cable Row + Floor Press (superset)
- cable row
- lb x reps
- 250 x 5
- 260 x 5
- 270 x 5

- floor press
- lb x reps
- 205 x 5
- 235 x 5
- 255 x 5

Notes: Really good workout.

 

[compudog]

Gym Tue Oct 22 2013

531 Schedule: M3,W3,D2 - Squats

Box Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- 280 x 5
- 315 x 3
- 355 x 2

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10

Notes: Ok workout. Finally starting to gain a bit with the box squats, it's been a struggle since switching to the shorter box.

 

[compudog]

Gym Thu Oct 24 2013

531 Schedule: M3,W3,D3 - Overhead Press

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 64 x 5
- 95 x 5
- core lifts
- 135 x 5
- 150 x 3
- 170 x 3
- extra sets
- 155 x 5
- 135 x 10

Dumbbell Rows + Dips (superset)
- dumbbell rows
- lb x reps
- 80 x 10
- 85 x 10
- 90 x 10

- dips
- x reps
- x 10,10,10

Notes: Good workout.

 

[compudog]

Gym Fri Oct 25 2013

531 Schedule: M3,W3,D4 - Deadlift

Sumo Deadlift
- lb x reps
- warmup
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- core lifts
- 320 x 5
- 365 x 3
- 405 x 3

GM + Front Squat (superset)
- gm
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5

- front squat
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5

Notes: Good workout, think I might actually deload next week.

 

[compudog]

Gym Mon Oct 28 2013

531 Schedule: M3,W4,D1 - Bench Press Deload

Warmup
- chinups x 5,5,5,5

Bench Press
- lb x reps
- warmup
- 45 x 10
- 95 x 10
- 115 x 10
- core lifts
- 135 x 10
- 155 x 10
- 185 x 10

Seated Cable Row + Dumbbell Bench Press (superset)
- cable row
- lb x reps
- 150 x 10
- 160 x 10
- 170 x 10

- dumbbell press
- lb x reps
- 50 x 10
- 55 x 10
- 60 x 10


Notes: Good workout.

 

[compudog]

Gym Tue Oct 29 2013

531 Schedule: M3,W4,D2 - Squat Deload

Box Squat
- lb x reps
- warmup
- 45 x 10
- 95 x 10
- core lifts
- 135 x 10
- 185 x 10
- 225 x 10

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 10
- 225 x 10

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 400 x 10

Notes: Ok workout.

 

[compudog]

Gym Thu Oct 31 2013

531 Schedule: M3,W4,D3 - Overhead Press deload

Warmup
- chinups x 5,5,5,5,5

Overhead Press
- lb x reps
- warmup
- 45 x 10
- 65 x 10
- core lifts
- 95 x 10
- 115 x 10
- 125 x 9

Overhead Press + Dumbbell Rows (superset)
- overhead press
- lb x reps
- 125 x 7
- 115 x 10
- 95 x 10

- dumbbell rows
- lb x reps
- 75 x 10
- 75 x 10
- 75 x 10

Notes: Not a great workout.

 

[compudog]

Gym Fri Nov 01 2013

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 10
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 3
- 405 x 5
- 455 x 2
- 505 x 2

Front Squat + Good Mornings (superset)
- front squat
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5

- gm
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5

Notes: Good workout. I just really like lifting 500 lb.

 

[compudog]

Gym Mon Nov 04 2013

531 Schedule: M4,W1,D1 - Bench Press

Warmup
- chinups x 5,5,5,5

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- core lifts
- 195 x 5
- 225 x 5
- 255 x 6

Seated Cable Row + Dumbbell Bench Press (superset)
- cable row
- lb x reps
- 250 x 5
- 260 x 5
- 270 x 5

- dumbbell bench
- lb x reps
- 60 x 10
- 65 x 10
- 75 x 10

Notes: Good workout. Haven't done dumbbell bench for a while.

 

[compudog]

Gym Tue Nov 05 2013

531 Schedule: M4,W1,D2 - Squats

Box Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 245 x 5
- 280 x 5
- 325 x 6

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10

Notes: Good workout.

 

[compudog]

Gym Thu Nov 07 2013

531 Schedule: M4,W1,D3 - Overhead Press

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- core lifts
- 120 x 5
- 135 x 5
- 155 x 6

Dumbbell Rows + Dips (superset)
- dumbbell rows
- lb x reps
- 75 x 10
- 80 x 10
- 85 x 10

- dips
- x reps
- x 10,10,20

Notes: Ok workout.

 

[tacticalG]

Better, thanks. It's been kind of an ongoing problem. I think I've finally figured out how to brace my core properly so I don't aggravate it.

Awesome!!!... How are you feeling after the deload?

 

[compudog]

Awesome!!!... How are you feeling after the deload?

Pretty good, thanks. I don't usually like doing the 531 deload, so this time I changed it up to get a bit more volume and that worked better.

 

[compudog]

Gym Fri Nov 08 2013

531 Schedule: M4,W1,D4 - Deadlift

Sumo Deadlift
- lb x reps
- warmup
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- 285 x 5
- 330 x 5
- 380 x 6

Good Mornings + Front Squat (superset)
- gm
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5

- front squat
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5

Notes: Good workout.

 

[compudog]

Gym Mon Nov 11 2013

531 Schedule: M4,W2,D1 - Bench Press

Warmup

- chinups x 5,5,5,5

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 115 x 5
- 185 x 5
- core lifts
- 220 x 3
- 245 x 3
- 270 x 4

Seated Cable Row + Dumbbell Bench (superset)\
- cable row
- lb x reps
- 250 x 5
- 260 x 5
- 270 x 5

- dumbbell bench
- lb x reps
- 70 x 10
- 75 x 10
- 80 x 10

Notes: Ok workout.

 

[compudog]

Gym Tue Nov 12 2013

531 Schedule: M4,W2,D2 - Squat

Box Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- 260 x 3
- 300 x 3
- 340 x 4

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10

Notes: Good workout.

 

[compudog]

Gym Thu Nov 14 2013

531 Schedule: M4,W2,D3 - Overhead Press

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- core lifts
- 130 x 3
- 145 x 3
- 165 x 4

Overhead Press + Dumbbell Rows (superset)
- overhead press
- lb x reps
- 155 x 5
- 135 x 10
- 115 x 12

- dumbbell rows
- lb x reps
- 75 x 10
- 80 x 10
- 85 x 10

Notes: Ok workout. Ran a bit short on time so had to get a little creative with the assistance work.

 

[compudog]

Gym Fri Nov 15 2013

531 Schedule: M4,W2,D4 - Deadlift

Sumo Deadlift
- lb x reps
- warmup
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- core lifts
- 300 x 3
- 350 x 3
- 395 x 4

Notes: Short on time, that was it.

 

[compudog]

Gym Mon Nov 18 2013

531 Schedule: M4,W3,D1 - Bench Press

Warmup
- chinups x 5,5,5,5

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 225 x 5
- 255 x 3
- 285 x 3

Seated Cable Row + Dumbbell Bench (superset)
- cable row
- lb x reps
- 250 x 5
- 260 x 5
- 270 x 5

- dumbbell bench
- lb x reps
- 70 x 10
- 75 x 10
- 80 x 10

Notes: Good workout.

 

[compudog]

Gym Tue Nov 19 2013

531 Schedule: M4,W3,D2 - Squat

Box Squat
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- 280 x 5
- 320 x 3
- 360 x 2

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10

Notes: Ok workout.

 

[compudog]

Gym Thu Nov 21 2013

531 Schedule: M4,W3,D3 - Overhead Press

Warmup
- chinups x 5,5,5,5

Overhead press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- core lifts
- 135 x 5
- 155 x 3
- 175 x 2
- extra sets
- 155 x 5
- 135 x 10

Dumbbell Rows + Dips (superset)
- dumbbell rows
- lb x reps
- 75 x 10
- 80 x 10
- 85 x 10

- dips
- x reps
- x 10,10,20

Notes: Really good workout.

 

[compudog]

Gym Fri Nov 22 2013

531 Schedule: M4,W3,D4 - Deadlift

Sumo Deadlift
- lb x reps
- warmup
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- core lifts
- 330 x 5
- 370 x 3
- 415 x 3

Good Mornings + Front Squats (superset)
- gm
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5

- front squat
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5

Notes: Good workout, deload next week. TFGIFF

 

[compudog]

Gym Mon Nov 25 2013

531 Schedule: M4,W4,D1 - Bench Press Deload

Warmup
- chinups x 5,5,5,5

Bench Press
- lb x reps
- warmup
- 45 x 10
- 65 x 10
- 95 x 10
- core lifts
- 135 x 10
-155 x 10
- 175 x 10

Treadmill
- 25 min

Notes: Trying to switch up my deload. Not a great variation.

 

[compudog]

Gym Tue Nov 26 2013

531 Schedule: M4,W4,D2 - Squat Deload

Box Squats
- lb x reps
- warmup
- 45 x 10
- 95 x 10
- core lifts
- 135 x 10
- 185 x 10
- 225 x 10

Treadmill x 25 min.

Notes: Ok workout.

 

[compudog]

Gym Fri Nov 29 2013

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 3
- 405 x 3
- 455 x 2
- 515 x 2

Front Squat
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 3
- 185 x 2
- 205 x 2
- 225 x 2

Notes: Off-schedule fun day. Good workout.