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TRAINING LOG: James Potter

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Bosyn View Drop Down
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    Posted: 1/27/10 at 3:08am
I'm doing the 5-3-1 given to B by Chris Woods. I finished up my maxes last night and am on week 1 for everything but Squat (did that last night)

Now I'll be honest I've never done real weight training so my numbers are very much lower than most of ya'll but the forum is here and I can keep track of my progress.

Starting Maxes
Bench - 155 3 reps
Millitary - 95 - 3 reps
Squat - 250 - 3 reps
Deadlift - 250 - 3 reps


Monday - 1/25/2010

Bench
I messed up and didn't print out my numbers for this day so I went off what I remembered.
5 - 70
5 - 80
3 - 90
5 - 110
5 - 130
3 - 150

Tricep push downs
15 sets 5 reps - 110lbs

Dumbell Millitary press
5 sets 5 reps 20lbs each hand
5 sets 5 reps 25lbs each hand
5 sets 5 reps 30lbs each hand

Shoulder Shrugs
15 sets 5 reps 135lbs


I like to see the total weight that I moved each day so for Monday it was 24795lbs.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bosyn Quote  Post ReplyReply Direct Link To This Post Posted: 1/27/10 at 3:18am
Tuesday - 1/26/2010

Maxed out Squats tonight before starting my workout. Squat maxed at 250 X 3

Log for 5-3-1 training

Dead Lifts
5 reps 100lbs
5 reps 125lbs
3 reps 150lbs
5 reps 165lbs
5 reps 180lbs (we got off track as to who's card we were on and I got an extra set here)
5 reps 190lbs
8 reps 215lbs


Weighted Lunges
15 sets 5 reps 35lbs each hand

Leg Curls
5 sets 5 reps - 95lbs
5 sets 5 reps - 110lbs
5 sets 5 reps - 125lbs

(Lunges and Leg Curls were super setted together)

Hanging leg raises
Didn't get to these tonight due to taking time for squats.

All told weight lifted for the night - 19570lbs (not counting my squats as I don't remember the numbers we moved up on just the max)




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Post Options Post Options   Thanks (0) Thanks(0)   Quote Quint T Melius Quote  Post ReplyReply Direct Link To This Post Posted: 1/27/10 at 1:17pm
Wow man 8 sets of dead lift! You will be right down the path to serious weight in no time.
If you don't have time to do it right, when are you going to have time to do it over?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote thegnome Quote  Post ReplyReply Direct Link To This Post Posted: 1/27/10 at 1:20pm
I like the 5-3-1 set up as well.  I use it for the powerlifts.
Andrew G

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 1/27/10 at 4:30pm
But he's left-handed!

Sinner.

Good work Potter. Come throw.
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrittneyBoswell Quote  Post ReplyReply Direct Link To This Post Posted: 1/27/10 at 4:47pm

Hey, don't get all crazy, I just got him lifting! Throwing again will be a whole new challenge.

B

 

Highland Games - The drama is so high, because the stakes are so low.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bosyn Quote  Post ReplyReply Direct Link To This Post Posted: 1/29/10 at 1:57am
Wednesday 1/27/2010

Wednesday is our "off night" from lifting so I did core work

10 sets 10 reps of leg raises
5 sets of planks (20 - 30 seconds each time)
5 sets 10 reps crunches


Thursday 1/28/2010

Military Press day

Military Press
40lbs 5 reps
50lbs 5 reps
60lbs 3 reps
65lbs 5 reps
75lbs 5 reps
85lbs 6 reps

DB Incline
25lbs each hand 5x5
30lbs each hand 5x5
35lbs each hand 5x5

Bent over rows
30lbs each hand 15x5

Reverse Grip Tri puchdowns
90lbs 5x5
110lbs 10x5

Good night I think I can start to go heavier on the DB Incline, but I'm trying to maintain good form while I'm doing the evolution. Also I need to not jerk the weight on rows as I looked like I was trying to pull start a damn lawn mower...

All told I moved 18590lbs tonight


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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bosyn Quote  Post ReplyReply Direct Link To This Post Posted: 2/01/10 at 1:32am
Friday 1/29/2010

Squat night

Back Extensions
15 sets 5 reps - 0 weight (First time I've done these and OMFG they killed me)

Sit Ups
15 sets 5 reps - Super setted with back extensions


Leg Press
250lbs 5 sets 5 reps
300lbs 10 sets 5 reps

Squats
100lbs - 5 reps
125lbs - 5 reps
150lbs - 3 reps
165lbs - 5 reps
190lbs - 5 reps
215lbs - 8 reps

Another good night. Looking forward to Monday night and bench.


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2/1/2010
Start of week 2

Bench
65lbs 5 reps
80lbs 5 reps
95lbs 3 reps
110lbs 3 reps
125lbs 3 reps
140lbs 5 reps

Tri Ext.
90lbs 5 sets 5 reps
110lbs 10 sets 5 reps

DB Millitary
25lbs each hand 6 sets 5 reps
30lbs each hand  10 sets 5 reps

Shoulder shrugs
135lbs 10 sets 5 reps
145lbs 5 sets 5 reps

All told 25050lbs.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Quint T Melius Quote  Post ReplyReply Direct Link To This Post Posted: 2/02/10 at 12:51am
How is the soreness going, any  better in week two?
If you don't have time to do it right, when are you going to have time to do it over?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bosyn Quote  Post ReplyReply Direct Link To This Post Posted: 2/02/10 at 1:35am
MUCH better I mean I feel it but I'm not walking all stiff like the Michellin man. We'll see tomorrow though after Dead's tonight.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Wayne Hill Quote  Post ReplyReply Direct Link To This Post Posted: 2/02/10 at 2:13pm
So, do I understand correctly that you started lifting in late January, essentially as a newbie?  If so, there are some special considerations that a lot of the experienced lifters here might easily neglect.  The main thing you should concentrate on for a while is proper form.  Your strength will go up like nobody's business (doubling in the first 10 weeks is not at all uncommon), but you want to get used to doing the motions correctly to minimize the likelihood of injury as the weights get heavier.  Also, it takes a while for your connective tissue to catch up to your muscle development, so you shouldn't do any 1-rep maxes for a while (some people say for 6 months, others say for a year).

I see you're doing lots and lots of sets.  That's OK for now, since there's not much you can do wrong as a newbie, as long as you don't get hurt, and you need to find your working weights.  As soon as you find your working weights, you should do, say, 3 working sets of each exercise (after a couple of light warm-up sets, at least for the "big" exercises).  Do all of the working sets at one weight, and increase the weights as you can handle all 3 sets with, say, 8 good reps.

Your squats show how much your early gains will be about training your muscles to work in an organized manner:  you got 250 for 3 on 1/26, and 215 for 8 on 1/29 (doesn't compute).  I'd suggest trying 135 x 5, 185 x 3, and then doing your working sets at 205.

"We may be small, but we're slow." - MIT Rugby
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bosyn Quote  Post ReplyReply Direct Link To This Post Posted: 2/02/10 at 2:32pm
Wayne thank you for the feedback sir.

I'm not maxing every week. I maxed on week 0 (2 weeks ago) Since then I'm using a formula that was provided to me based on the 5-3-1 lifting program.

Last week was 85% of Max this week is 90% and next week is 95%. Week 4 is the deload week and I will be lifting a lot less (only 65% of max)

I'm taking it slow and not trying to be crazy or anything. With the supporting exercises I'm doing each week I'm trying to find out where I should be with them, that's why the weights are different.

The 4 main lifts I'm doing each week are Bench, Squat, Millitary, and Dead Lift.

Once again thank you for the advice on letting the connective tissue catch up, that was something I had not thought about.
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Tuesday 2/2/2010

Deadlift night (oh how I hate thee!!!)

100lbs 5 reps
125lbs 5 reps
150lbs 3 reps
175lbs 3 reps
200lbs 3 reps
225lbs 6 reps (and OMG I was done after the last one)

Assistance workouts
Hanging leg raises 15 sets 5 reps

Leg Curls
90lbs 10 sets 5 reps
110lbs 5 sets 5 reps

Lunges
35lbs each hand 15 sets 5 reps

Another good night. I need to work on my form for the deadlift more. Watching myself I'm not going straight up my shins but am about a foot or so away from them as I go up.  I also need to work more on getting my hips engaged more.


All told weight 16525lbs
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2/3/2010

Did barbell curls light weight lots of reps.

Did 10 sets of 5 with the 50lb bar.

Was helping a friend by spotting for him for bench and got froggy.  Decided to see if I've made any progress on bench and I had and am so happy.

170lbs 2 reps easy - could have done more but wanted to see where I topped out.

190lbs 1 rep fairly easy

200lbs - tried but failed. Kept the bar in control but couldn't drive through it.

I'm really excited because 190lbs bench is a personal record, the old being 180 (yeah I know I'm a wimp).


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2/4/2010

Millitary Press night

Mil. Press

50lbs 5 reps
60lbs 5 reps
70lbs 3 reps
80lbs 3 reps
90lbs 3 reps
110lbs 3 reps

DB Incline
40lbs each hand 12 sets 5 reps
35lbs each hand 3 set 5 reps

Bent over rows
35lbs each hand 15 sets 5 reps

Reverse Tri extensions

90lbs 5 sets 5 reps
100lbs 10 sets 5 reps
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2/5/2010

Bah forgot to post Friday nights numbers

Squat
150 X5
165 X5
180 X3
190 X3
200 X6

Back Extensions
5 sets of 15 25lbs

Crunches
5 sets of 15

Leg Press
5 sets of 15 285lbs

Calf raieses
5 sets of 15


Starting tonight going to change things up a bit. 15 sets of 5 or 5 sets of 15 is kicking my ass so going to change to 8 sets of 5 reps and go a bit heavier with each lift.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 2/08/10 at 2:39am

2/10

"Today I am going to come to the gym and lift with Mark and Duncan."

Good work James, really, this has always been my biggest concern for your future in the Games.  Your technique is not bad at all, and you understand the events...a fish in water. 

Now you have to put some muscle behind the hustle.  Looking forward to seeing your progress this year...Texas needs another A.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bosyn Quote  Post ReplyReply Direct Link To This Post Posted: 2/08/10 at 2:45am
Duncan thank you sir.  I need to get out of the C's first but my goal is to be up with the B's by summer.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 2/08/10 at 3:11am

You can be in the B's by San Antonio if you will just bear down on it.  Guys like you, and the Jolly Green Jesse Giant are naturally intuitive throwers.  It shows in your technique.  If you were as strong as me, you would beat me.  I have no doubt.  Jesse too.  Work those muscles and work your technique...become consistent.

A tweak here and a polish there and you will be giving B's and A's in Texas a long day.  You just have to figure out where to hang the extra tools on your belt.

Go to Cannon's Games and throw hard; then off to the Iron Thistle.  Watch and learn.  I have showed Ace Boswell just about everything I can think of in the gym, minus a few tricks I keep hidden way up my sleeve (Not going out like Darth Plagus!)  She can help you.  Come to practice on Sunday; you are bound to figure something out!

Think how great it would feel to win your Class at Scarby in front of the home crowd?  In front of Treebeard...I mean, Coop.

I'm not saying it will be easy, and frankly, when (not if) you get to the A's I am going to go out of my way to wail on you!!!  But you will be in GREAT company, and will have gotten to a place many never do.  I did it, you can do it.

And for the love of God throw right-handed...

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2/8/2010

Week 3

Bench

65 x5
80 x5
95 x3
120 x5
135 x3
150 x8 *WOOOT*

Wednesday I'm going to go in to figure out my new bench max, 5lbs at this point seems a bit light as I'm just starting out. According to a bench press calculator I found online it says that I should be at 1RM of 190. I've done 190 3 times last week so I think I'm going to try one of my miles stones of 200lbs. We shall see sports fans

DB Millitary

40lbs each 4X5
35lbs each 2x5
30lbs each 2x5

Tricep Pushdowns
110 8x5 - Way to easy I am going to go up next week.

Shrugs
230 8x5

Another great night. I'm loving the gains I'm making but wary of losing form for numbers.  I'll be honest I take twice as long as others to do the rep's but that's because I'm watching my form like a damn hawk


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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 2/09/10 at 1:16am

"Wednesday I'm going to go in to figure out my new bench max, 5lbs at this point seems a bit light as I'm just starting out. According to a bench press calculator I found online it says that I should be at 1RM of 190. I've done 190 3 times last week so I think I'm going to try one of my miles stones of 200lbs. We shall see sports fans"

Come to LA Fitness Hoss...Mark and I can spot you on your max!  James, sometimes 5 pounds is all you can get.  Don't diminish the quality of your effort with the "5 pounds is a bit light" bull...gains are gains are gains.  Also, as a guy in my gym found out the other day, workout calculators DON'T MEAN SH*T!  This guy got stapled to the bench with 315..."Dude, I did 300 twice the other day, used the 125 db's for 5...my workout program says I should be able to 315 easy."

Seriously, swing by LA Fitness if you want...I see 205 happening.

Woot.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bosyn Quote  Post ReplyReply Direct Link To This Post Posted: 2/09/10 at 1:20am
Which LA Fitness?  
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 2/09/10 at 1:23am
Keller...or as we call it, Ground Zero!
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2/10/2010

Deadlift night

5x100
5x125
3x150
5x190
3x215
8x240 (really proud of this. I wanted 10 but am ok with 8)

Good Mornings
2 sets 8 reps 85lbs
4 sets 8 reps 65lbs
2 sets 8 reps 45lbs

Weighted step ups
3 sets each leg 8 reps 50lbs

I'm taking tonight off due to some prior engagements, sorry duncan next week I will try and make it out to Keller for butt kickings.

I'm once again happy with my progress. I'm thinking of next trying 300lbs dead to see if I can make it, it's one of my mini goals.


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Post Options Post Options   Thanks (0) Thanks(0)   Quote Wayne Hill Quote  Post ReplyReply Direct Link To This Post Posted: 2/10/10 at 9:05am
I think you can do 300, but as a newbie I'd urge you to work with weights you can handle for triples.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bosyn Quote  Post ReplyReply Direct Link To This Post Posted: 2/10/10 at 11:57am
You are probably right Wayne. I want to move up but I should probably set my next level at 275 for working sets.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bosyn Quote  Post ReplyReply Direct Link To This Post Posted: 2/11/10 at 3:01pm
2/11 - Lifting during SNOWMAGGEDON!!!!

Ok it's snowed for 12+ straight hours here. 9+ inches on the ground and I left work early but couldn't not lift, what is wrong with me lol

Millitary

40 x5
50 x5
60 x3
75 x5
85 x3
95 x8

Lat pull down
100 X4 X5
95 X2 X5
90 X2 x5

Pec flys (thinkthat's what they are called)
85lbs 8 sets x5 reps (never done them before so wasn't sure where to start)

Decline Bench (First time I've ever done this)
135 X7 sets X5 reps
135 x1 set x13 reps (was just going to failure to see how many I could do)

This weekend I'm hoping to get some throws in with the Keller crew to see if I can translate any of this lifting into better throwing, we shall see.


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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bosyn Quote  Post ReplyReply Direct Link To This Post Posted: 2/15/10 at 1:13pm
Wasn't feeling it very much tonight so hit it and quit it.

Bench
75 x5
90 x5
110 x5
120 x5
135 x5
155 x7 (probably had one or two more in me but didn't have a spotter)

DB military
45 x2 x5
35 x6 x5

Tri Extension
120 x2 x5
110 x2 x5
100 x4 x5

Shoulder Shrug

135 x10 x7


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2/18/2010

Deadlift night

115x5
145 x5
175 x3
190 x5
215 x5
245 x6

I was strong all the way through to the last rep of 245. That one I started to struggle and almost didn't lock it out.


Leg Curls
140 x8 x5

Weighted Lunges
30lbs each hand x8 x5

Good Mornings
65 x8 x5

A good night. After cooling down talked with a trainer who has been watching us come regularly and as we were talking he seemed genuinely impressed with how I am progressing. 


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