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New Strength Goals by October 21, 2011 (x5 reps each):
Squat: 325 lbs
Bench Press: 230 lbs
Bent-over Rows: 225 lbs
Overhead Press: 140 lbs
Deadlift: 375 lbs
Chin-up: +75 lbs
Pull-up: +70 lbs
Dips: +90 lbs
Monthly Archives: July 2011
Strength Goals: 7/31/11 to 10/21/2011
Squat: 325 lbs
Bench Press: 230 lbs
Bent-over Rows: 225 lbs
Overhead Press: 140 lbs
Deadlift: 375 lbs
Progress Review: +12 Weeks (Day 57 of Transformation Challenge)
Progress Review: +12 Weeks
Body Pics:
5/9/11
200 lbs Bent-over Rows x5 Goal Achieved & PR!
7/29/11
Was able to do 1 set of 5 on my 200 lbs bent-over row! Form was not perfect but not too bad. Also my PR!
Training Log: http://wp.me/p1ytwz-ea
New Goal:
Bent-over Rows: 5 reps @ 225 lbs by October 21, 2011
Week 12: Workout C (Day 55 of Transformation Challenge)
Week 12: 7/29/11
Today completes my 12th week of doing Stronglifts 5×5! After doing this I am debating on doing an early transition to 3×5 due to the length of time it takes me to complete my whole routine. Switching from 5×5 to 3×5, I may deload on some lifts early also as I start a new 12 month cycle with new deadline goals.Today’s workout was a tough one. Stalled on bench press and bent-over rows.
Think my squat was ok but finished my lifts with a slightly sore lower back.
Think my squat was ok but finished my lifts with a slightly sore lower back.
Week 12: Workout B (Day 53 of Transformation Challenge)
Week 12: 7/27/11
So 1st time filming my lifts at the new gym. I am happy again 
Just need to find that perfect spot to get a good angle when I film myself.
Today’s session is great I think for the most part. 2nd day using the Rehband Knee Sleeves and I think it is helping a little on my lifts by keeping my knees warm.
At the end of the workout I think I somehow pulled a neck/trap muscle. Not sure which part of the lift I did it on but I got that annoying tightness when I turn my head.
Think this happened to me also last week. Maybe when I was doing my crappy power cleans or when I didn’t have my head at a complete neutral position on the deadlifts.
At least it doesn’t feel as bad this time around.
Just need to find that perfect spot to get a good angle when I film myself.
Today’s session is great I think for the most part. 2nd day using the Rehband Knee Sleeves and I think it is helping a little on my lifts by keeping my knees warm.
At the end of the workout I think I somehow pulled a neck/trap muscle. Not sure which part of the lift I did it on but I got that annoying tightness when I turn my head.
Think this happened to me also last week. Maybe when I was doing my crappy power cleans or when I didn’t have my head at a complete neutral position on the deadlifts.
At least it doesn’t feel as bad this time around.
Note that I had a not so good sleep time pre-workout. Kept waking up every couple of hours thinking its time to lift. Maybe I was just excited to lift at the new gym …
200 lbs Bench Press Goal & PR achieved!
7/25/11
So I was finally able to achieve my personal record and goal of doing 200 lbs in Bench Press for at least 5 reps and 1 session before my end date goal! I was actually able to do 3 sets of 5 until I stalled in the rest of the sets.
Training Log: http://wp.me/p1ytwz-dO
New Goal:
Bench Press: 5 reps @ 225 lbs by October 21, 2011
Week 12: Workout A (Day 51 of Transformation Challenge)
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Week 12: 7/25/11
Today is the 1st day I am not able to film any of my lifts.
I went to a new gym to do my lifting today to check it out. Was not able to meet with the owner until I am halfway with my routine.
I asked 2 other workers about my chalk and filming questions before and one person, a nice sounding lady stated yes to the filming and chalk on the phone. When I scouted the gym the other day, a much snobbier guy was stating “I’m quite sure the owner will say NO!”. The guy seemed very disinterested in me and seemed like I was bothering him!
I decided that I need to talk to the actual owner.
So I asked him the 2 questions I had when I found him before I did my Power Cleans:
I went to a new gym to do my lifting today to check it out. Was not able to meet with the owner until I am halfway with my routine.
I asked 2 other workers about my chalk and filming questions before and one person, a nice sounding lady stated yes to the filming and chalk on the phone. When I scouted the gym the other day, a much snobbier guy was stating “I’m quite sure the owner will say NO!”. The guy seemed very disinterested in me and seemed like I was bothering him!
I decided that I need to talk to the actual owner.
So I asked him the 2 questions I had when I found him before I did my Power Cleans:
Did he allow chalk in his gym? He stated: “No problems as long as you don’t make a crazy mess with it”
Did he allow filming in the gym? He stated: “I don’t give a damn what you do as long as you don’t bother the other lifters!”
Did he allow filming in the gym? He stated: “I don’t give a damn what you do as long as you don’t bother the other lifters!”
So it looks like I may be joining this gym. It cost a bit more but it will allow me to do everything I want to do with no hassle!Today I also tried on my new Old School Blue Rehband Knee Sleeves! I kinda like it so far for using on today’s workout. I will probably post a better review about it after wearing it a few more times.Other than that, today’s workout was fine. Really missed my camera.
Read the rest of this entry »
Read the rest of this entry »
Week 11: Workout C (Day 48 of Transformation Challenge)
Week 11: 7/22/11
My alarm somehow didn’t go off and I ended up sleeping for ~8 hours! One of the longer rest time I had in a while! This ZMA is really giving me some great sleep time!
Today I made sure to write some “Lifting Cues” on a couple sticky pads. Think it helped a bit.
Today I think someone complained about me filming my lifts and I just found out it’s against my gym’s policy to have any recording device! So now I am shopping around to find another gym that will let me use chalk, let me film my lifts and have a power rack! Kinda sad because for almost a year or so no one bothered me about it until today.
Today I made sure to write some “Lifting Cues” on a couple sticky pads. Think it helped a bit.
Today I think someone complained about me filming my lifts and I just found out it’s against my gym’s policy to have any recording device! So now I am shopping around to find another gym that will let me use chalk, let me film my lifts and have a power rack! Kinda sad because for almost a year or so no one bothered me about it until today.
Otherwise I applied some techniques that I finally realized I should be doing and it seems to help for the most part.
Week 11: Workout B (Day 46 of Transformation Challenge)
7/20/11
Today I have to miss my workout due to family matters. 2nd workout missed in 11 weeks is not a bad thing. Besides, I really wanted to switch my workout schedule around so that I do deadlifts on days that I have a night off from work the night before. That would hopefully give me enough rest to perform better and work on my deadlift form and technique.
Reverse Crunch replaced by Dragon Flags
I have incorporated dragon flags slowly in my program for a couple of weeks after doing some reverse crunches. After reviewing my performance I think I would perform better by completely replacing reverse crunch with dragon flags for now.
So from this time on while doing Stronglifts 5×5 Beginner Program, I will be doing Dragon Flags instead of Reverse Crunches.
This is what a Reverse Crunch looks like: Read the rest of this entry »
