I am not a fan of squats

That's not me btw

I don’t like squats. I know why I do them, because they are “one of the big 4″ in weight training. But I suck at them, I can’t push much weight. I don’t know if it’s my form, or my weird long legs, bad hip, or what. For days after squat day my thighs hurt so bad it’s hard to walk up and down the stairs. I think for the next few weeks I am going to skip the squats and just do leg press and dumb bell lunges.

Now dead lifts? I heart dead lifts. I can’t wait for my next training day on Saturday.

Workout 2 (01-26-10)

Squat: 3×135, 3×135, 3×155, 3×165
Alternating Dumbbell lunge (each side): 8×30, 8×30, 8×30
Back extension (holding a 25lb plate): 10,10,10

It was a short workout over lunch.

New Year’s Workout

Bench Press

I am going to try again to keep a better public blog of my workouts. For the past 8 months I have been doing Jim Wendler’s 5/3/1 program. I think I did pretty well and was able to get some results, just not really what I was wanting. It did help me learn to really take my lifting back to the basics; bench press, squat, dead lift, and overhead (military) press. Starting this Saturday I started on an 8 week program that’s designed to basically just increase my bench press. My last max attempt was 2 x 200lbs. I don’t have a workout partner and there is rarely anyone at the gym for me to find a spotter so I didn’t want to press my luck. My goal at the end of this is to press 3-5x225lbs.

The training is a 3 day a week lifting schedule and I am going to try and add in a couple days of Yoga and / or cardio. The lower reps are so that I can use some fairly heavy weight. I’m not looking for hypertrophy at this point just some raw strength on the bench press.

Day 1
Bench Press 3×5
Close Grip Bench Press 5×3
Rolling Dumb Bell Extension 8×3
Dumb Bell Floor Press 8×3

Day 2
Sqaut 3×5
Alt Lunge 8×3
Romanian Deadlift 3×8

Day 3
Deadlift 3×5
Military Press 8×3
Pull Up 8×3
Hammer Curl 8×3

I began on Saturday and finished up with numbers:

Bench Press: 3×155, 3×175, 2×185, 1×185
Close grip bench press: 5×135, 5×145, 5×155
Rolling Dumbbell Extension: 8×35,8×30,8×30
Dumbbell Floor Press: 8×30,8×35,8×40
Hanging Leg Raises: 8,8,8
Swiss Ball Reverse Crunch: 10,10,10
Farmer’s Walk: 10×45, 5×45 (I walk back and forth across the gym carrying a 45lb plate in each hand)

I was going to try and get to the gym today, but the blizzard kept me home. I’ll do some dumbbell and body weight work and Yoga this evening.

If Browsers Were Women