IrishMike's Workout Log

[irishmike357]

If you know what you're doing in the gym, for example, i.e. you know the movements etc, I would say that there is better options available.

Can you give an example or a link to some work outs you recommend?

[sammcl]

Your goal is just getting stronger, right?

Wendler's 5/3/1
Westside Template
Westside For Skinny Bastards 1, 2 or 3
Iron Addicts Powerbuilding
Sheiko #29


As for single lifts:
Smolov
Ed Coan's bench
Critical Bench
Coan/Philipi
Russian Squat Program
Brad Gillingham's 16 week program
SGT Rock's DL program

[irishmike357]

Your goal is just getting stronger, right?

Wendler's 5/3/1
Westside Template
Westside For Skinny Bastards 1, 2 or 3
Iron Addicts Powerbuilding
Sheiko #29


As for single lifts:
Smolov
Ed Coan's bench
Critical Bench
Coan/Philipi
Russian Squat Program
Brad Gillingham's 16 week program
SGT Rock's DL program

I will check these out for sure. Input is always welcome.


Yesterday:

Squat: 155 lbs 5x5
Lunges: 130 lbs 5x5

Gonna start to push my squat up higher next go around, this was the first time without the guide rail and no spotter.

[irishmike357]

After reading up on all the different 5x5 routines and the routines mentioned by sammcl, I have decided to go with the very basic Bill Starrs Beginner 5x5. It is pretty much doing the exercises that I really like doing right now and it is simple and very easy to follow.

On some of the off days I would like to do some running (can't even believe I said that lol). Does anyone think it would be a problem if I also did push-ups and sit-ups during the off days? If Hershal Walker can do 1500 a day I should be ok doing a few on the off days right?

As usual, critique and input is always welcome.

Monday
Squats: 5x5
Bench: 5x5
Military Press: 5x5

Wednesday 60-70% of Monday
Squats: 5x5
Bench: 5x5
Pull-ups: 5x5

Friday 80% of Monday
Squats: 5x5
Bench: 5x5
MiltaryPress: 5x5

[KC Masterpiece]

Well if you are training to meet certain standards for a timed run, I wouldn't go for a 5x5. Also, if time is an issue, you will NEVER spend less than 45 minutes training, let alone with warm ups and warm downs. Starr's is quicker than Stronglifts; it's a wonder anyone gets past 225 on squats on that program; some of those sessions must take upwards of 3 hours

Starrs program will give you results, but maybe the timing isn't great?

[irishmike357]

Well if you are training to meet certain standards for a timed run, I wouldn't go for a 5x5. Also, if time is an issue, you will NEVER spend less than 45 minutes training, let alone with warm ups and warm downs. Starr's is quicker than Stronglifts; it's a wonder anyone gets past 225 on squats on that program; some of those sessions must take upwards of 3 hours

Starrs program will give you results, but maybe the timing isn't great?

I am not really worried about the timed run, I should be fine with that. My main goal from working out is just to get stronger.

I think I can get the 3 exercises done in a somewhat timely fashion. Also I will probably cut out my running on days when I lift so that should help. I will see how it goes.

As for the run, I will just have to man up and do it lol.

[irishmike357]

New Routine

Bench: 1 rm = 180
Squat: 1 rm = 208
Pull-Ups: 8
Military Press: 115

Day 1:
Bench: 125 lb, 135lb, 145lbx3
Squat: 135lb, 155lb, 175lbx3
Pull-ups: 5x5

[irishmike357]

Day 2:
Military Press: 80, 90, 100x3
Rows: 40, 50, 60x3

[irishmike357]

Day 3:

Bench: 135, 140, 145x2, 155x2 (I fucked up counting lol)
Squats: 170, 180, 190x3

[irishmike357]

Day 4:
Bench: 140, 150, 160x3
Squat: 150, 170, 190x3
Pull-ups: 5 reps 2 sets

[irishmike357]

Day 5:
Military Press: 90, 100, 110x3
Dumbell Rows: 40, 50, 60x3
Back Extensions: 2 sets 10 reps

[irishmike357]

Day 6:
Bench- 145, 155, 165x3
Pull-ups- 6x3
Back Extensions- 10x2


Starting this week I will add in a light squat day on Wednesday and see how it goes.

[irishmike357]

Week 3: Work outs all messed up this week.

Day 7: Missed
Day 8:
Bench- 150, 160, 170x3
Run- 1 mile

[irishmike357]

Day 9:
Bench- 155, 165, 175x3
Squat- 165, 175, 185x3
Back Extensions- 10 reps 3 sets

[Tech]

Why no DL's or OHP?