Miller's lifting log

tap2284

Watching baseball somewhere
You say the workout focuses on 4 main lifts but you are only doing 3 of them. I don't see squats in your workout at all. Just curious if there's a pre-existing condition to why you don't do them or choose to not do them.
 

Fuzz

Extra Hitter
Oh ok. I did a 5x5 when I first started until I got my strength up to par. It's really counter productive to what you were originally trying to accomplish though. Lose weight while still maintaining muscle. I usually do my bulking around winter time then start cutting in spring. During this time of year I'm usually in the 10-12 rep range or pyramiding from 6-12 rep range. Also I use more supersets with a lower calorie diet. I hit the muscle from all angles with different exercises/intensity to keep my body guessing.

Your strength looks pretty good. I might think about switching over to a more traditional split. It's all diet honestly less cardio/less food = cutting while more cardio/more food = bulking. I rarely change my reps to all 12s or all 6s.

If your happy by all means continue, I was just trying to offer some advice on how I get max results in little time as possible in the gym (without dosing).
 

cpmiller

Addicted to Softballfans
Tap, I do hack squats (see 7/1, 7/8 and 7/15) because my gym only has one squat rack which is always being used when I go - and no one uses the hack squat.

Fuzz, thanks for the info - always good to hear what works for other folks. I just happened to stumble across the 5/3/1 stuff and wanted to give it a try for a few sessions, and since it's for adding strength/mass, I decided to couple it with some more cardio.
 

cpmiller

Addicted to Softballfans
40/30/20/10 workout
- Pushups
- box stepups (each leg)
- TRX band back pulls
- crunches
- rope slams
*finished in 25:20
 

cpmiller

Addicted to Softballfans
Going to the beach next week, so I didn't want to start another round of 5/3/1 and then be gone all week. So figured I would just do more cross training and/or superset stuff this week to keep moving.
It was pretty rough, I think the box stepups were the worst. The crunches were actually a nice little break, which sounds weird to say.
 

cpmiller

Addicted to Softballfans
7/29/14
5 rounds of action:
1000m row (all completed under 03:45)
25 reps @ 135lb bench press
15 reps @ 27.5 DB bicep curl and OH shoulder press
Tim: 00:38:00
 

cpmiller

Addicted to Softballfans
7/31/14
Core work: feet up crunches, leg lifts, side/side oblique twists, seated knees to chin
Superset1: incline bench 185 3x10 & ez bar curls 80 3x10
Superset2: mid grip lat pulldown 180 2x10, 200 1x10 & OH cable tri ext 150 3x15
Seated shoulder press (alternating arms): 50 3x10

Treadmill work: 20 min
- 1st 10 min start at level 6.0, increasing 0.5 every 2 min
- after that alternating 1 min intervals at level 5.5 and 8.5
 

tap2284

Watching baseball somewhere
Crossfit workouts now....? Lots of reps for chest and shoulders in three days. Building endurance now?
 

cpmiller

Addicted to Softballfans
Yea as I said, going to be gone next week on a family beach trip - so I didn't want to start another 4 week set of 5/3/1 until I got back. So this week decided to do some cross-training/crossfit stuff earlier in the week. Then today was just getting some easy work in with higher reps and then doing my normal treadmill intervals. Today would have had more of a leg component, but hamstrings were still pretty sore from the rowing and softball tuesday night, so with a game tonight didn't want to push too hard. Will probably end up doing more leg stuff tomorrow, before heading out to the beach this weekend.
 

cpmiller

Addicted to Softballfans
8/11/14
After a week at the beach with the family, got back at it today. Going to continue with the 5/3/1 workouts, doing the Boring but Big Program.

Flat Bench chest press: 190x5, 220x5, 250x5
Seated DB shoulder press: 50 5x10
Neutral grip lat pulldown: 180 5x10
Assistance work superset:
- tricep rope pressdown: 140 3x10
- ez bar curls: 80 3x10
- face pulls: 70 3x10
 

cpmiller

Addicted to Softballfans
8/12/14
Hack Squat: 280x5, 320x5, 360x5
Deadlift: 185 5x10
Core circuit: 3 sets of feet up crunches, leg lifts, side/side oblique twists, seated knees to chin
 

cpmiller

Addicted to Softballfans
8/13/14
played 1.5 hours of tennis

8/14/14
OH press: 125x5, 145x5, 165x5
Flat bench: 160 5x10
lat pulldown with v/grip: 140 5x10
Superset:
- reverse grip tri ext w/ cable 140 3x10
- db hammer curls 35 3x10
- read delt fly 100 3x10
 

cpmiller

Addicted to Softballfans
8/18/14
Flat Bench: 205x3, 235x3, 265x3
Seated DB shoulder press: 55 5x10
Wide grip lat pulldown: 180 5x10
OH cable tri ext: 150 3x10**
EZ bar curls: 80 3x10**
Face pulls: 30 3x10**
**Superset
Core circuit: 3 sets of feet up crunches, leg lifts, side/side oblique twists, seated knees to chin
 

cpmiller

Addicted to Softballfans
8/19/14
Hack Squat: 300x3, 340x3, 380x3
Deadlifts 185 5x10**
Leg press 360 5x10**
Hamstring curl 160 3x10
Treadmill: 2 miles in 17:00
** denotes Superset
 

cpmiller

Addicted to Softballfans
8/21/14
Seated shoulder press: 140x3, 160x3, 180x3
Flat bench: 165 5x10
V-grip lat pulldown: 160 5x10
Cable tri pull-down: 140 3x10**
DB hammer curls: 35 3x10**
rear delt machine: 100 3x10**
core circuit
**denotes superset
 

cpmiller

Addicted to Softballfans
8/25/14
Flat bench: 220x5, 250x3, 275x5
Seated DB shoulder press: 55 5x10
Wide grip lat pulldown: 180 5x10
OH cable tri ext: 150 3x10**
EZ bar curls: 80 3x10**
Face pulls: 30 3x10**
**Superset
Core circuit: 3 sets of feet up crunches, leg lifts, side/side oblique twists, seated knees to chin
 

cpmiller

Addicted to Softballfans
8/28/14
Seated shoulder press: 150x5, 170x5, 190x5
Flat bench 165 5x10
V grip pulldown 140 5x10
Tri dips 3x10
alternating single arm cable curls 40 3x10
rear delt machine 100 3x10
 
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