Spesmilitis's workout journal

[spesmilitis]

BORS 32.5 plates. go up to 35's

w-pulls on nuetral bars. 60x5. Do 6 reps next time.

 

[spesmilitis]

deadlifts:
warm up
295x1

Next time, do 285x5+. LEAD WITH THE SHOULDERS. Don't forget knee pads.

sp 40x5

reverse hypers: do 40 next time.

glut hams: do 35's for first set.

pull downs

 

[spesmilitis]

bor's: 35'sx8. Go up to 40's next time.

Squats:

150x10
Do 155x10 next time
Keep form totally perfect. Bar over heels. Pump quads, straighten knees. Go straight up. Do first 5, then one at a time from there. Don't think about other reps and resting untill you do one more.

Reverse hypers:
got up to 45. Try 60 next time.

glut hams:
warm up properly.

 

[spesmilitis]

deadlifts:

warms
290x5
290x4
-lead w/shoulders
-get verticle asap
-accelerate after knees

reverse hypers: 50
try 55 next time

 

[spesmilitis]

squats

Bors: 37.5'sx8, personal best

reverse hypers: 60 or 65, either way personal best

incline db press: 50's

gluham raise

those pull downs: do 70-90 range next time

 

[spesmilitis]

w-pullups

incline bb bench

sprints

 

[spesmilitis]

light squats+ deads

Bor's 40's x8. Do 42.5's on each side.

incline db press:50'sx8

reverse hypers

 

[spesmilitis]

last friday: deads: 285x5. do 290 this friday

today:
squats: 135x5
glut hams: start at 35's next time
r-hypers: go up to 40 next time.

bench: 135x5
row: next time do a very controlled 105.

 

[spesmilitis]

deads: Get better intuition when you grip is going to give out. Increase weight by atleast 20 lbs each time.
290x3.
Pull bar into you.

Bors

reverse hypers

 

[spesmilitis]

bench: 140x3

curls

dbsp: 42'sx4. 37'sx5

 

[spesmilitis]

squats: 140x5, w/flaws in form. 120x10 atg.
try 130x10 next time. Perfect form. Do one at time. Set up safty bars. Remember your two inspirations. When it gets hard, harden body and rise.

ghr's

 

[spesmilitis]

w-pulls: 55x7. 45x6.
dbbench: 135x5
bors: 95-115
dbsp: 50'sx1. 42'x4.
tbarrow: 90x7
Sprint: next time, after upperbody workouts, start all the way at the ends.

 

[spesmilitis]

squat-130x10
115x5

incline bbbench- 115x5

BORS-95x10 w perfect form

 

[spesmilitis]

Deadlift: 295x5 Personal best. Keep posture straight as possible all times and keep pulling back. Do these fast. Try to go up only.
w-pulls: go up to 65 next time.
sp: 45x3. 40x5. Try 45x5. Do these fast.

 

[spesmilitis]

squats: 140x6. Go up fast. Utalize quads asap. Don't to go wide. Toes forward.
BOR: perfect form 85x6. Try 95x10 next time. Bend knees to keep nuetral arche. Torso. End with oh squats
DBIBB: 52.5'sx7. Do 55's next time.

 

[spesmilitis]

Deadlifts: 300x5. Personal best. Go up fast and controlled. Keep same nuetral arche each time.

sp: 45x4.

w-pulls: 60x8. 60x4

BOR/PROW: 25's. Do 25's next time too. Keep hips still. Accelerate. Rounch back initially, arch/squeeze shoulder blades at top.

 

[stronglifts]

Deadlifts: 300x5. Personal best. Go up fast and controlled. Keep same nuetral arche each time.

sp: 45x4.

w-pulls: 60x8. 60x4

BOR/PROW: 25's. Do 25's next time too. Keep hips still. Accelerate. Rounch back initially, arch/squeeze shoulder blades at top.

Add weight every workout, even if it's only 1 pound.

How did the Pendlay Rows feel?

 

[spesmilitis]

Add weight every workout, even if it's only 1 pound.

How did the Pendlay Rows feel?

I defiantly feel the effectiveness. Right now my flexability is not quite there yet, so the position is still a little uncomfortable. Just recently I am able to get my torso parallel to the ground with the nuetral arche still in my back. Still have some issues with keeping my hips still, rounding the back, and squezing the shoulder blades together at the end. I hoping to perfect by my next work out.

The least I can increment the bar is 5 lbs (2 2.5 plates on each side), but I think I will increment it by that anyways.

Thanks for all the hours you are putting into your advice and your blog. Your passion towards lifting has positively affected my progress.

 

[Quagmire911]

Looking good with the deads spes. You have made big weight increases with it over the past few months if I am reading correctly.

You should post up an update of your lifts, like what they were 6 months ago and what they are now. I'd be interested to see it instead off over trying to decipher 6 months worth of posts heh.

Your squats don't seem to have been doing as well, is there a reason for this? I read something about you don't want to go hard on them for martial art practice, but there so many posts and circumstances can change, you could have sustained an injury to them for all I know.

Hopefully you are still warming up following the IA post, when was your last break from weights?

Just a couple of questions cause I'm intrigued heh, later.

 

[stronglifts]

I defiantly feel the effectiveness. Right now my flexability is not quite there yet, so the position is still a little uncomfortable. Just recently I am able to get my torso parallel to the ground with the nuetral arche still in my back. Still have some issues with keeping my hips still, rounding the back, and squezing the shoulder blades together at the end. I hoping to perfect by my next work out.

The least I can increment the bar is 5 lbs (2 2.5 plates on each side), but I think I will increment it by that anyways.

Thanks for all the hours you are putting into your advice and your blog. Your passion towards lifting has positively affected my progress.

Thanks for the motivating words on the blog. Reading these kind of posts keeps me going.

Back to the pendlay row:
-i'll be posting an exercise to increase flexiblity in the upperback next monday, video included of course
-really focus on the technique, if necessary lower the weight until you get it

Good luck.