Category Archives: Weightlifting

Some more changes

I am going to have to make some changes to my latest training program. I train at a couple Anytime Fitness places at Grinnell and Newton here in Iowa. The Anytime in Newton has very little in the way of weightlifting equipment. They don’t have a very good bench press rack or even a squat rack. I tried to do squats on the Smith machine thing. Also because of my sporadic workout schedule I will be making some tweaks and will probably make more of a full body program until I am able to get into a regular schedule again.

Here are my last 3 sessions:

Deadlift: warm up 8×135, 3×225, 3×245, 3×265, 3×265
Overhead press: warm up 8×45, 8×65, 8×85, 8×85
Close grip inside pull: 8×140, 8×140, 8×140
Hammer curl: 8×35, 8×40, 8×40

Bench Press: warm up 8×135, 3×155, 3×165, 3×175, 2×185
Close grip bench press: 5×145, 5×155, 5×165
Rolling Dumbbell extension: 8×30, 8×30, 8×35
Dumbbell floor press: 8×35, 8×40, 8×45

Goblet Squat: 10×45, 10×45, 10×45, 10×45
Leg ext: 10×80, 10×80, 10×80, 10×80
Leg curl: 12×80, 10×90, 10×90, 10×90
Back ext w 20lb: 10, 10, 10
Dumbbell rows: 8×50, 8×55, 8×55

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.

Workout 0307

I’m going to try and start posting my workout again. It would be nice to have a training partner and spotter so I can work on getting my bench press numbers higher.

10 minutes of jump rope to warm up

Descending bench press on the Smith machine. This one is kind of hard to explain, but basically I start out setting the pins rather high so that I’m only doing a few inches of push with the bar. Then for each set I add weight and lower the pins a little more.
160×12 high pins, 180×10 mid pins, 205×6 low pins, 205×1 lowest, 180x3x2 lowest pins

Chin ups 8,7,6,5

Dips 8,7,6,5

Bent over row
65x10wu, 95×10, 115×8, 125×5

Decline bench
barx10wu, 135×10, 155×8, 165x6x2

Hanging leg raise 20, 15, 12 superset with
Standing cable crunch 20, 15, 12