compudog's workout log

Strong benching. I've seen a couple people recently list chin-ups as their bench WU.
 
RegisterJr said:
Strong benching. I've seen a couple people recently list chin-ups as their bench WU.
Click to expand...

Thanks RJ. I also do them for a warmup on overhead press days. I think they're a great way to warmup quickly and get the upper body in particular ready to work.
 
Gym Wed Dec 24 2014

5/3/1 Schedule: Week 2, Day 2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 225 x 5
- core lifts
- add belt
- 265 x 3
- 295 x 3
- 335 x 3
- extra sets
- add box
- 365 x 1,1,1

Cardio
- 30 min. bike

Notes: Good Christmas Eve workout. 365 felt easy, came up like it was on a string.
 
Gym Mon Dec 29 2014

Bench Press Workout

Warmup
- chinups x 8,8,8,8

Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 245 x 5

Cardio
- 10 min. treadmill, 20 min. bike

Notes: Not a great workout. Tried out some new shoes for running on the treadmill, no good though. I guess once you go barefoot there's no going back.
 
Gym Tue Dec 30 2014

5/3/1 Schedule: Week 3, Day 2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- 225 x 5
- core lifts
- add belt
- 275 x 5
- 315 x 3
- 355 x 1
- extra sets
- add box
- 385 x 0
- 365 x 1
- 315 x 5
- 275 x 10

Cardio
- 30 min. treadmill

Notes: Bit rough today for some reason. Didn't think I'd get my 5/3/1 lifts, so wasn't too surprised to miss on 385. Hips started coming up right off the box so I just sat back down and bailed with the safeties.
 
That volume tho... Lotta heavy lifting.
 
Gym Wed Dec 31 2014

Overhead Press Workout

Warmup
- chinups x 8,8,8,8

Overhead Press
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 135 x 5

Cardio
- 30 min. bike

Notes: Short workout, sore arms, had to call it on the OHP.
 
Gym Fri Jan 02 2014

Deadlift Workout

Rack Pulls
- lb x reps
- conventional
- 45 x 5
- 135 x 5
- 225 x 5
- 275 x 5
- sumo
- 315 x 5
- add belt
- 365 x 3
- 405 x 2
- 455 x 1
- 495 x 1,1,1

Cardio
- 30 min. treadmill

Notes: Good workout.
 
Slaying that iron. Nice work! Question: I just started doing rack pulls, at what position is the bar in relation to your knee? Just above or middle of the knee? Mine was about 2 inches above the knee.
 
kenpoengineer said:
Slaying that iron. Nice work! Question: I just started doing rack pulls, at what position is the bar in relation to your knee? Just above or middle of the knee? Mine was about 2 inches above the knee.
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Hi kenpo, thanks man. I guess whatever height whatever works best for is good. I use the safety bars in a power rack, on the lowest holes. It ends up being just a bit below the knee.
 
compudog said:
Yo RJ. That's why I like box squats; you can move a *lot* of weight, without killing yourself. Plus I go sumo, which makes it easier since the ROM is shorter.
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I still haven't tried sumo anything. Maybe I'll play with it on a deload week.

compudog said:
Hi kenpo, thanks man. I guess whatever height whatever works best for is good. I use the safety bars in a power rack, on the lowest holes. It ends up being just a bit below the knee.
Click to expand...

I agree here Mark. Try and get the bar just below the knee. My gyms racks don't go that low, so I have to use plates.
 
RegisterJr said:
I still haven't tried sumo anything. Maybe I'll play with it on a deload week.
Click to expand...

Hey RJ. If you haven't tried sumo before my advice is to take it slow to start with. When I first tried sumo for deads I pulled a hamstring muscle right away, which sucked. I stuck to it and it paid off though, my deads work a lot better with sumo and it's just the way to go for box squats IMO.
 
Gym Mon Jan 05 2014

Morning - 6:00 A.M.
- fasted cardio, 30 min treadmill

Afternoon - 12:00 P.M.

5/3/1 Schedule: Week 1, Day 1 - Bench Press

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

HS High Row + Bench Press (superset)
- hs high row
- lb x reps
- 180 x 20
- 230 x 15
- 270 x 10

- bench press
- lb x reps
- 265 x 4
- 245 x 5
- 225 x 5

Notes: Ok workout. Giving the chinups a rest for a bit. Back at work, so back on my regular schedule, thank goodness!
 
Will do, thanks for the tips. Strong bench too.
 
Gym Tue Jan 06 2014

Morning - 6:00 A.M.
- fasted cardio, 30 min bike

Afternoon - 12:00 P.M.

5/3/1 Schedule: Week 1, Day 2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- add belt
- 245 x 5
- 275 x 5
- 315 x 5

Notes: Short workout.
 
Gym Wed Jan 07 2014

Morning - 6:30 A.M.
- fasted cardio, 30 min. treadmill

Afternoon - 12:00 P.M.

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 70,70,80,80,95,95

Hanging Leg Raise + Donkey Calf Machine + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 8,8,8

- donkey calf
- lb x reps
- 90 x 15,15,15

- hyperextensions
- x reps
- x 10,10,10

Notes: Good workout.
 
Nice getting work in on the rest day. Forearm-pumping Farmers...
 
Gym Thu Jan 08 2014

Morning - 5:45 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 P.M.

5/3/1 Schedule: Week 1, Day 3 - Overhead Press

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 7
- extra sets
- 155 x 6
- 135 x 10
- 115 x 15

Notes: No assistance work today. Didn't want to risk having my arms blow up again. So far so good this week.
 
Niiiiiiiiice OHP. I'm way behind that.
 
Strong OHPs! Nice job brother!!
 
Gym Fri Jan 09 2014

5/3/1 Schedule: Week 1, Day 4 - Deadlifts

Deadlifts
- lb x reps
- warmup
- conventional
- 135 x 5
- 225 x 5
- 275 x 5
- core lifts
- sumo
- 315 x 5
- add belt
- 365 x 5
- 405 x 7

Front Squats
- lb x reps
- 95 x 5
- 135 x 5
- 185 x 5

Notes: Good workout. No morning cardio, slept in.
 
compudog said:
Thanks guys! I'm actually quite proud of my OHP, it was the first barbell lift I attempted.
Click to expand...

Really? That's awesome, but odd. Lol. I don't see many people do them at all.

Taking your lead on the Fronts. Doing them after deads today.
 
RegisterJr said:
Really? That's awesome, but odd. Lol. I don't see many people do them at all.

Taking your lead on the Fronts. Doing them after deads today.
Click to expand...

I know right? I see more people doing them now, but hardly anyone with any significant weight. When I first started doing them they weren't real popular, everybody said they were terrible for your shoulders.
 
Gym Mon Jan 12 2015

5/3/1 Schedule: Week 2, Day 1 - Bench Press

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

HS High Rows
- lb x reps
- 180 x 20
- 230 x 15
- 270 x 10

Notes: Ok workout.
 
Gym Tue Jan 13 2015

Morning - 6:00 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:A.M.

5/3/1 Schedule - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 225 x 5
- core lifts
- add belt
- 265 x 3
- 295 x 3
- 335 x 3
- extra sets
- 315 x 3
- 275 x 5
- 225 x 8

Notes: Good workout. Had intended to do leg press & leg extensions for accessory work, but some resolutionaries landed on the machines at the last minute like a couple butterflies. Could've gone for it anyway, they only did like 1 set and fluttered off, oh well.
 
Gym Wed Jan 14 2015

Morning: 6:30 A.M.
- fasted cardio, 30 min. treadmill

Afternoon: 12:00 P.M.

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 75,75,85,85,95,95

Hanging Leg Raise + Donkey Calf Machine + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 10,10,10

- donkey calf machine
- lb x reps
- 90 x 10,10,10

- hyperextensions
- x reps
- x 10,10,10

Notes: Good workout.
 
Gym Thu Jan 15 2015

Morning - 6:00 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 P.M.

5/3/1 Schedule: Week 2, Day 3 - Overhead Press

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

HS Shoulder Press + HS Low Row (superset)
- hs shoulder press
- lb x reps
- 100 x 15
- 150 x 12
- 190 x 10

- hs low row
- lb x reps
- 190 x 15
- 240 x 12
- 280 x 10

Notes: Pretty good workout. First full workout in a while, minimal pain from arms, they feel really pumped though.
 
Solid OHPs. How do those chins not wear you down a little?
 
RegisterJr said:
Solid OHPs. How do those chins not wear you down a little?
Click to expand...

Thanks RJ. I think it's kind of standard for guys to do sets of chins (or rows) between sets of presses. I always wondered the same thing, how does it not flatten you for the pressing? Recently though I've been having some issues with my arms (not sure why) so I had to back off the chins a bit but didn't want to quit doing them entirely, so I decided to try supersetting with my heavy presses ala the 'standard' approach. Turns out they don't burn me out at all. Mind you I'm not going all out either, but still, kind of surprising.
 
Gym Fri Jan 16 2015

Deadlift Workout

Rack Pulls
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- 315 x 5
- sumo
- 365 x 3
- add belt
- 405 x 2
- 455 x 1
- 505 x 1
- 525 x 1
- 535 x 1
- 455 x 3
- 405 x 5

Notes: Good workout. Schedule was a bit wonky today but at least I got the important stuff done.
 
compudog said:
Thanks RJ. I think it's kind of standard for guys to do sets of chins (or rows) between sets of presses. I always wondered the same thing, how does it not flatten you for the pressing? Recently though I've been having some issues with my arms (not sure why) so I had to back off the chins a bit but didn't want to quit doing them entirely, so I decided to try supersetting with my heavy presses ala the 'standard' approach. Turns out they don't burn me out at all. Mind you I'm not going all out either, but still, kind of surprising.
Click to expand...

Recently I've been wrapping a loop band around my wrists and a band around the base of the bench and row while pulling the bands apart. Isn't taxing, but activates my lats really well. Chins would prob tax me a little.

compudog said:
Deadlift Workout

Rack Pulls
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- 315 x 5
- sumo
- 365 x 3
- add belt
- 405 x 2
- 455 x 1
- 505 x 1
- 525 x 1
- 535 x 1
- 455 x 3
- 405 x 5

Notes: Good workout. Schedule was a bit wonky today but at least I got the important stuff done.
Click to expand...

Strong dead day bro
 
RegisterJr said:
Recently I've been wrapping a loop band around my wrists and a band around the base of the bench and row while pulling the bands apart. Isn't taxing, but activates my lats really well. Chins would prob tax me a little.



Strong dead day bro
Click to expand...

Thanks man. I actually got a PR but didn't want to sqwak about it. :)
 
Gym Mon Jan 19 2015

Morning - 7:00 A.M.
- fasted cardio, 30 min. treadmill

Afternoon - 12:00 P.M.

Bench Press Workout

Incline Press + Decline Press (superset)
- incline press
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10

- decline press
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10

HS Incline Press + Chinups + Donkey Calf (superset)
- hs incline press
- lb x reps
- 90 x 10
- 130 x 10
- 130 x 10

- chinups
- x reps
- x 5,5,5

- donkey calf
- lb x reps
- 120 x 10,10,12

Notes: Messing around with a bunch of different presses to try and find something that doesn't hammer my shoulder. All these worked to some extent, rehab sucks.
 
Gym Tue Jan 20 2015

Morning - 6:00 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 P.M.

5/3/1 Schedule: Week 3, Day 2 - Squats

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

Leg Press + Leg Extension (superset)
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10

- leg extension
- lb x reps
- 160 x 10
- 160 x 10
- 170 x 10

Notes: Pretty good workout.
 
Gym Wed Jan 21 2015

Morning - 6:00 A.M.
- fasted cardio, 30 min. treadmill

Afternoon - 12:00 P.M.

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 75,75,85,85,95,95

Hanging Leg Raise + Donkey Calf Machine + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 10,10,10

- donkey calf machine
- lb x reps
- 135 x 10
- 135 x 10
- 120 x 10

- hyperextensions
- x reps
- x 10,10,10

Notes: Good workout. My partner & I got a fellow gym rat doing farmer's walks today. Found out later he's 69 years young. Just goes to show it's never too late!
 
Gym Fri Jan 23 2014

Morning - 6:00 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 P.M.

Deadlift Workout

Rack Pulls
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- sumo
- add belt
- 365 x 3
- 405 x 2
- 455 x 1
- 495 x 1
- 545 x 1
- 495 x 1,1
- 455 x 3
- 405 x 5

Notes: Good workout.
 
I agree with your summary.
 
I'm still lurking here and amazed at your lifts! Nice job CD!! Loved reading about your senior lifting partner too! There may be "snow" on the roof but there's still "fire" in the fireplace!
 
kenpoengineer said:
I'm still lurking here and amazed at your lifts! Nice job CD!! Loved reading about your senior lifting partner too! There may be "snow" on the roof but there's still "fire" in the fireplace!
Click to expand...

Thanks kenpo! Yeah no kidding about my older friend, he's a business guy, works really hard in and out of the gym. I hope I'm half as motivated when I'm his age. :)
 
Gym Mon Jan 26 2015

Morning - 6:00 A.M.
- fasted cardio, 30 min. treadmill

Afternoon - 12:00 P.M.

5/3/1 Schedule: Week 4, Day 1 - Bench Press Deload

Bench Press
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10
- 155 x 10
- 185 x 10

Delt Raise + HS High Row + Chinups (superset)
- delt raise, various
- x reps
- x 10,10,10

- hs high row
- lb x reps
- 190 x 20
- 240 x 15
- 280 x 10

- chinups
- x reps
- x 5,5,5

Notes: Ok workout. Relearning bench press: keeping my elbows tucked to avoid shoulder strain, so far so good. Also doing delt work for rehab. Tried assisted dips, still hurt so not pursuing that just now.
 
Gym Tue Jan 27 2015

5/3/1 Schedule: Week 4, Day 2 - Squat Deload

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 10,10,10

Notes: Really short workout, busy all day, had to go after work.
 
Gym Wed Jan 28 2015

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 75,75,85,85,95,95

Hanging Leg Raise + Donkey Calf Machine + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 10,10,10

- donkey calf machine
- lb x reps
- 120 x 12,12,12

- hyperextensions
- x reps
- x 10,10,10

Notes: Pretty good workout.
 
Gym Thu Jan 29 2015

Morning - 6:00 A.M.
- fasted cardio, 30 min bike

Afternoon - 12:00 P.M.

5/3/1 Schedule: Week 4, Day 3 - Overhead Press Deload

Overhead Press
- lb x reps
- 45 x 12
- 65 x 12
- 95 x 12
- chinups x 5
- 115 x 12
- chinups x 5
- 115 x 12
- chinups x 5
- 115 x 12

HS Low Row + HS Shoulder Press (superset)
- hs low row
- lb x reps
- 190 x 15
- 240 x 12
- 280 x 10

- hs shoulder press
- 100 x 15
- 150 x 10
- 150 x 10

Notes: Good workout.
 
Gym Fri Jan 30 2015

Deadlift Workout - Deload

Rack Pulls + Dumbbell Preacher Curls (superset)
- rack pulls
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 3
- 405 x 1,1,1

- dumbbell preacher curls
- lb x reps
- 30 x 10,10,10,10,10

Notes: Ok workout.
 
I really like that rest day work. I've said it before, but Imma borrow it.

Strong DELOAD work Compu.
 
RegisterJr said:
I really like that rest day work. I've said it before, but Imma borrow it.

Strong DELOAD work Compu.
Click to expand...

Hey RJ. Feel free man, and, thank you. I really like my rest day workout. Doesn't kick my ass too hard. My workouts are pretty short, (40 min. or so), but I've found that if I can get 5 of them in a week it adds up.
 
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