SteveA's log

[stevea3]

Decided to start a log to keep me focused and honest.

After dicking around for a while and frequently switching to the latest "it" program I came across StrengthVillain and the "Greyskull LP". I liked the simplicity plus the intensity of going for reps on the last set. I started back in November and purposely began low so I would do the program for a while before having to reset. It also helped me concentrate and improve on my form at slightly lower weights. I capped my last sets at 10 reps in the beginning. The only modification I made was that I only do 3 reps of deadlifts. I do this because I respond better to 3 rep deadlifts and didn't want to hurt my recovery.

My starting weights and # of reps on my last set back in November:
Squat: 275 10 reps
Bench : 185 10 reps
Press: 95 10 reps
Deadlift: 370 3 reps

I've been pretty consistent since then but did miss a workout or two because of the holidays. That brings me up to yesterday:

01/24/11
Bench 2x5, 1x5+ 210# 8x
DB Curl 2x10 40# DB
Squat 2x5, 1x5+ 345# 9x

Forgot to add, I'm 6'2" 226lbs. 30yo

[stevea3]

1/26/11
Press 2x5, 1x5+ 122.5# 10x
Weighted Chinup 2x6 17.5#
Deadlift 405#x3

Conditioning: 5 Burpees/10 Pushups x10, Untimed

[stevea3]

1/28/11
Bench 2x5, 1x5+ 212.5# 8x
DB Curl 2x10 45# DB
Squat 2x5, 1x5+ 350# 8x*

*Dumbass of the day award goes to me, misloaded my first set with 360#

[stevea3]

1/31/11
Press 2x5, 1x5+ 125# 9x
Weighted chinup 2x6 20#
Squat 2x5, 1x5+ 355# 8x

[stevea3]

2/2/11
Bench press 2x5, 1x8 215#
Kettlebell curl 35# 2x12
Deadlift 410#x3

Conditioning: "10 Down" KB Swing 53#/Burpee Ladder 6:47

[stevea3]

2/4/11
Press 2x5, 1x9 130#
Weighted chinup 2x6 20#
Squat 2x5, 1x8 360#

[stevea3]

2/7/11
Bench 2x5, 1x8 217.5#
EZ Bar Curl 35#/side 2x10
Squat 2x5, 1x7 365#

4 wheels is in sight on the squat!

[stevea3]

2/9/11
Press 2x5, 1x9 132.5#
Weighted Chinup 2x6 20#
Deadlift 415x3

Conditioning: 10 Bodyweight Squats, 2 Greyskull Grinders, Max sets in 10 minutes
Sets completed:19

[stevea3]

Bench press 2x5, 1x8 220#
DB Curl 2x10 45# DB
Squat 2x5, 1x7 370#

Lifts still feel good, definitely getting heavier on the squat but I'm determined to get to at least 405 before resetting.

[stevea3]

2/14/11
Press 2x5, 1x8 135#
Weighted Chinup 2x6 25#
Squat 3x5 375#