Haider's Training Journal

[mass 04]

I can't imagine a bench press comp at my college gym. It's impossible to within 200 feet of one now, with the 165 lbers and their "entourage".

[thewickedtruth]

haha look at home boy throwing down on the bnech press comp! 

brave man..i've still yet to do one haha..gonna put on a show for the ladies there son?! 

[haider]

I can't imagine a bench press comp at my college gym. It's impossible to within 200 feet of one now, with the 165 lbers and their "entourage".

I've only seen a few clowns at my gym, most keep to themselves and seem decent.

haha look at home boy throwing down on the bnech press comp! 

brave man..i've still yet to do one haha..gonna put on a show for the ladies there son?! 

LOL! dude, it's a college competition so I'm not expecting top-notch competition... getting my bench up has been the most difficult for me so its a good challenge for me. I'm shooting for 240+, I will be very pleased with 250.

[haider]

Wednesday, March 5th 2008
Workout B
Deadlifts*:
165 x 5
225 x 5
285 x 2
355 x 2
415 x 2 (w/ belt)
395 x 2 (w/ belt)
375 x 2 (w/ belt)
Speed Bench
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3... nice chest workout 
Incline Bench
170 x 5
165 x 5
165 x 7
155 x 8-9
alternated w/:
Weighted Chins
+55 x 5 (Supinated grip)
+65 x 4 (Supinated grip)
+55 x 4-5 (Pronated grip)
+0  x 12 (Pronated grip)

*reset for each rep.

Deadlifts were aight, need to put speed deads in my routine some where cuz my speed's lagging a bit. Even the lighter sets felt like a struggle, oh well.

I should have done the speed bench first but I forgot, hopefully won't make the same mistake again. I'm not allowed to do shoulder presses or any tricep accessories on this routine so I just did Incline Bench with my elbows tucked Believe it or not, it was an awesome tri and chest workout! My chest started cramping up, which never happens.

got my XTEND in yesterday so I'm psyched about the full body workouts even more 

[MisterMagoo]

dude, incline with elbows tucked is NUTS on the chest for some reason. it seems counter-intuitive, but works real damn well.

if you don't have anywhere to put speed deads, just to pull with bands now and again.

[haider]

dude, incline with elbows tucked is NUTS on the chest for some reason. it seems counter-intuitive, but works real damn well.

if you don't have anywhere to put speed deads, just to pull with bands now and again.

yeah dude, surprised me quite a bit.

I don't have access to bands unfortunately Where do I buy some good ones? I'm thinking of joining the getbig PL club and starting PL training full time 

[davie]

Good work bro, how have ur numbers improved since u started??

Hows the mass increases?

davie

[Geo]

Wednesday, March 5th 2008
Workout B
Deadlifts*:
165 x 5
225 x 5
285 x 2
355 x 2
415 x 2 (w/ belt)
395 x 2 (w/ belt)
375 x 2 (w/ belt)

post videos !

[haider]

Good work bro, how have ur numbers improved since u started??

Hows the mass increases?

davie

brutal mass gains, epic strength increases.

jk, strength has been going up steadily. Past my old PR's that I set before summer (got injured as well) now so I'm pretty happy about that. Also the heaviest I've ever been, peaked at 185 pounds. Now trying to cut down for the bench press comp a wee bit.

Bench is 20-25 pounds up (from all time PR)
Squat- added some poundage to my all time best, but mostly tried to catch back upto old PR.
Deadlift- again, added some poundage but for the most part I had to catch back upto my old PR before I got injured.

post videos !

why, u dont believe me? 

That's a good idea though, get some feedback on form and shit. The last thing i wanna do is fvck my back up to impress u guys


today's workout:

Monday, March 10th 2008
Workout C
Parallel Squats*:
175 x 6
205 x 6
235 x 4
265 x 4...belt on
295 x 4 Easy
305 x 4! Smooth
315 x 4! EAASY 
Speed Bench
135 x 3
135 x 3
135 x 3
145 x 3
145 x 3
145 x 3... better speed on these today
good Mornings
195 x 6
205 x 6
205 x 6

+ some abs

Been a bit sich the past few days, was feelin a little weak today but I took my vitamins, medicine, and my XTEND and got myself ready for the gym nto sure what to expect. Oh man was it a good session or what, those squats were just flying up, those 3 plates, couda repped for another 2-3 easyy... funny cuz a half hour earlier I didnt wanan get up out of bed 

I was pretty stoked after that so I kinda didn't know what to do... figured I'd do my speed benches, and good mornings. Just took my good old time with that, cuz I had already acomplished enough in the workout to worry about little stuff 

4 plates here I come 

[Deicide]

brutal mass gains, epic strength increases.

jk, strength has been going up steadily. Past my old PR's that I set before summer (got injured as well) now so I'm pretty happy about that. Also the heaviest I've ever been, peaked at 185 pounds. Now trying to cut down for the bench press comp a wee bit.

Bench is 20-25 pounds up (from all time PR)
Squat- added some poundage to my all time best, but mostly tried to catch back upto old PR.
Deadlift- again, added some poundage but for the most part I had to catch back upto my old PR before I got injured.
why, u dont believe me? 

That's a good idea though, get some feedback on form and shit. The last thing i wanna do is fvck my back up to impress u guys


today's workout:

Monday, March 10th 2008
Workout C
Parallel Squats*:
175 x 6
205 x 6
235 x 4
265 x 4...belt on
295 x 4 Easy
305 x 4! Smooth
315 x 4! EAASY 
Speed Bench
135 x 3
135 x 3
135 x 3
145 x 3
145 x 3
145 x 3... better speed on these today
good Mornings
195 x 6
205 x 6
205 x 6

+ some abs

Been a bit sich the past few days, was feelin a little weak today but I took my vitamins, medicine, and my XTEND and got myself ready for the gym nto sure what to expect. Oh man was it a good session or what, those squats were just flying up, those 3 plates, couda repped for another 2-3 easyy... funny cuz a half hour earlier I didnt wanan get up out of bed 

I was pretty stoked after that so I kinda didn't know what to do... figured I'd do my speed benches, and good mornings. Just took my good old time with that, cuz I had already acomplished enough in the workout to worry about little stuff 

4 plates here I come 

Do you have any other interests apart from the gym and the Koran?

[haider]

what mroe do u need? u covered all three.

oh wait, u forgot your mom 

[Deicide]

what mroe do u need? u covered all three.

oh wait, u forgot your mom 

I guess you a have a real fetish then for 60+ year old overweight women....

Another sterling example of a follower of the epileptic Mo-Ham-Head....

[haider]

I guess you a have a real fetish then for 60+ year old overweight women....

Another sterling example of a follower of the epileptic Mo-Ham-Head....

alright, alright..

don't let the door hit ya on the way out MeltKerl 

[davie]

brutal mass gains, epic strength increases.

jk, strength has been going up steadily. Past my old PR's that I set before summer (got injured as well) now so I'm pretty happy about that. Also the heaviest I've ever been, peaked at 185 pounds. Now trying to cut down for the bench press comp a wee bit.

Bench is 20-25 pounds up (from all time PR)
Squat- added some poundage to my all time best, but mostly tried to catch back upto old PR.
Deadlift- again, added some poundage but for the most part I had to catch back upto my old PR before I got injured.

How tall are u?

Thats good tho, keep it going?

davie

[haider]

How tall are u?

Thats good tho, keep it going?

davie

5' 6'' ish

I'm probably going to switch over to a more PL-style training routine, and try to cut a little at the same time.

todays bench workout:

Tuesday, March 11 2008
Max Effort Bench
Bench Press:
115 x 4
145 x 4
175 x 4
200 x 1
225 x 2! nice
230 x 2! kinda sloppy, but made it!
205 x 2
205 x 2
205 x 2
Board Presses
255 x fail
245 x 2.. hard as shit, almsot didn't make it
240 x 2.. hard
1-arm db rows on incline bench
65's x 10
65's x 12 - x 3

+ a-trainer and db fly superset

2 plates bitches, got the 225 almost no problem. Second heavy set with 230, my wrist kinda buckled on the 2nd rep so i almost missed it. I noticed my wrists are not used to heavy pushing so I need a remedy for that, dunno how.

Overestimated the board presses, the two sets that i did get were slow on the way up. The second rep on the first set prolly took me like 5 sec I was pretty beat after this workout, a lot of heavy benching.

[davie]

5' 6'' ish

I'm probably going to switch over to a more PL-style training routine, and try to cut a little at the same time.

Oh i thought this was a kind of Powerlifting routine??

davie

[haider]

Oh i thought this was a kind of Powerlifting routine??

davie

Something even more focused on PL'ing is what I meant 

The routine I'm following now is something I jsut started 2 weeks ago so I could prepare for a bench competition on Apr 2, and I'm kinda enjoying the change.


Friday, March 14 2008
Max Effort Pull
Speed Bench:
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3.. good speed on these!
Deadlifts *
175 x 5
245 x 5
305 x 2
365 x 2
425 x 2! (w/ belt)
395 x 2 (no belt)
395 x 2 (w/ belt)
Platform Deadlifts* (3-4 inches)
315 x 3
345 x 3 
Incline Bench <> Weighted Chins (little to no rest in between)
170 x 5 <alt.> +65 x 5
175 x 5 <alt.> +65 x 5
175 x 5 <superset> +0 x 12

*deload and reset for each rep

Think I'm starting to figure out my form on bench, the speed on these was very good. My fvckin Incline's were flyin up too, so much so that my bro asked me if I was doing speed inclines 

Deads started out slow, but 425 flew up on the first rep, second rep wasn't bad either. Did some platform deads to work on power from the bottom. I was really wiped after these, but still managed to get a good upperbody workout in. My whole upperbody was worked very good from just these two lifts, was pretty pleased about that 

[haider]

Monday, March 17 2008
Max Effort Squat/ DE Bench
Parallel Squats:
325 x 4 (w/ belt)
325 x 3 (w/ belt)
295 x 3 (w/ belt)
ATG Front Squats:
205 x 8
200 x 8 
Standing Machine Calf Raises (toes forward)
100 x 7
90 x 8
90 x 7 - 80 x 3
Good Mornings
210 x 6
215 x 5
215 x 6


I was completely wiped after this workout, slept like 10-11 hrs and still feeling tired!  Forgot to do my speed benches damn it.. hell of a leg workout though.

[MisterMagoo]

that's pretty looney tunes on the front squats, mang. good weight.

[thewickedtruth]

haha looks like the man is doing some work!  Guess he decided to get out of the play ground and into the big house!    Nice work on the squatting! Damn with your front squats close to your regular squats y ou must have some damn good quads bro! NICE!

[Deicide]

Monday, March 17 2008
Max Effort Squat/ DE Bench
Parallel Squats:
325 x 4 (w/ belt)
325 x 3 (w/ belt)
295 x 3 (w/ belt)
ATG Front Squats:
205 x 8
200 x 8 
Standing Machine Calf Raises (toes forward)
100 x 7
90 x 8
90 x 7 - 80 x 3
Good Mornings
210 x 6
215 x 5
215 x 6


I was completely wiped after this workout, slept like 10-11 hrs and still feeling tired!  Forgot to do my speed benches damn it.. hell of a leg workout though.

Try that shit on 3 hours of sleep, I dare you.

[mass 04]

Haider is quite the huge pussy slaying man mountain with wheels of steel and a heart of gold.

[MisterMagoo]

haha looks like the man is doing some work!  Guess he decided to get out of the play ground and into the big house!    Nice work on the squatting! Damn with your front squats close to your regular squats y ou must have some damn good quads bro! NICE!

haha, i'm starting to get concerned. he's starting to catch up and i don't like it!! 

[The Master]

Haider = improving. Very good work my friend

[haider]

LOL!!! Great comments guys, keep them coming

They're much appreciated! 

Wednesday, March 19 2008
Max Effort Bench
Bench Press (Paused):
95 x 4
135 x 4
165 x 4
200 x 1
235 x 1
235 x 1.. damn it! 
210 x 2
210 x 2
Board Presses
210 x 2... x fail!!! hahaha almost died, read below for the story 
Rack Presses
245 x fail   wtf
235 x 1
235 x 1
Speed Deads
Some sets w/ 225
mroe sets w/ 245
some sets w/ 275
back down to 245
1-arm db rows on incline bench
70's x 10
70's x 9-10 (not sure)
70's x 10

+flye supersets and rear delt rows.

Pretty sure if I didn't pause the benches that day I coulda gotten doubles.. I noticed I get excited right before a lift, maybe even a bit nervous because for both my heavy sets my hands were sweaty which was kind of a distraction.

Story time:

So Lift4Size was talkin about he got around doing board presses by using 10lb plates.. So I try that except I use a 5 lb plate too. First rep goes up fine, 2ndis good too, but as I'm goin up for the 3rd one the 5lb palte moves out of place and straight onto my face, LOL!! I let the bar rest on my stomach, crying for help like a little bitch so this douche comes over and instead of helping me press the bar up he takes the weight off of one side of the bar and topples the bar over on one side! fvcker almost had me crushed a second time!



Movin on.. those rack presses are way ahrder than board presses and I learned the hard way. I put on 245 thinking its gonna be an easy set and the bar wouldn't even budge.. sropped down to 235 and hardly squeezed out some singles..