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TRAINING LOG: James Potter |
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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Quint T Melius
Senior Member Joined: 11/11/07 Location: United States Status: Offline Points: 390 |
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Wow man 8 sets of dead lift! You will be right down the path to serious weight in no time.
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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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thegnome
Postaholic Joined: 9/22/04 Location: United States Status: Offline Points: 3169 |
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I like the 5-3-1 set up as well. I use it for the powerlifts.
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Andrew G
Vada a bordo CAZZO!!!! |
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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But he's left-handed!
Sinner. Good work Potter. Come throw. |
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The man in the arena.
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BrittneyBoswell
Senior Member Joined: 10/01/09 Location: United States Status: Offline Points: 895 |
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Hey, don't get all crazy, I just got him lifting! Throwing again will be a whole new challenge. B
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Highland Games - The drama is so high, because the stakes are so low.
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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Remind me why an Englishman is playing in a Scottish game in Texas?
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Quint T Melius
Senior Member Joined: 11/11/07 Location: United States Status: Offline Points: 390 |
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How is the soreness going, any better in week two?
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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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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Wayne Hill
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 2935 |
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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. |
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"We may be small, but we're slow." - MIT Rugby
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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Remind me why an Englishman is playing in a Scottish game in Texas?
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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Remind me why an Englishman is playing in a Scottish game in Texas?
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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Remind me why an Englishman is playing in a Scottish game in Texas?
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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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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The man in the arena.
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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Remind me why an Englishman is playing in a Scottish game in Texas?
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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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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The man in the arena.
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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Remind me why an Englishman is playing in a Scottish game in Texas?
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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"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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The man in the arena.
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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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Which LA Fitness?
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Remind me why an Englishman is playing in a Scottish game in Texas?
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Keller...or as we call it, Ground Zero!
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The man in the arena.
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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Wayne Hill
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 2935 |
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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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"We may be small, but we're slow." - MIT Rugby
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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Remind me why an Englishman is playing in a Scottish game in Texas?
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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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Remind me why an Englishman is playing in a Scottish game in Texas?
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Bosyn
Senior Member Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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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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