Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: Overload on June 10, 2008, 07:44:16 AM
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Figured i would post my personal training routine and weights to help others. i get a ton of PM's every day about training, so i'll throw in my own personal training.
My workouts are a mixture of Max-OT, Westside BB and a few things i've learned along the way.
History - Competed in NPC many years ago...Competed in power lifting events APA, USAPL, WPA, WABDL, IPF...Former USAPL, APA and WABDL Judge.
Stats - 30 years old, 5'11", 223 pounds drug free...used AAS in the past, but clean for almost a year now.
Recovering from an ACL reconstruction last year...almost 100%.
Previous best lifts in RAW Competition...
Bench - 480 @ 220 Pounds
Squat - 605 @ 242 Pounds
Dead - 655 @ 220 Pounds
All lifts done in 2006 under strict judging...prior to ACL tear.
Goals - Just want to stay healthy and maintain as much as i can while staying drug free.
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Sunday - Heavy Bench(Chest)
Flat BB - Triple 445, Double 455, Triple 450
Incline DB - 125's for 3 sets of 15...125 is the heaviest at this gym.
Pec-Dec Flyes - 3 sets of 200 stack for 10-12 reps.
Calories - 3800 Approx. - Moderate Carb day. i cycle carbs.
Cardio - None ;D
Weight - 224 roughly 10% BF
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good stuff. do you do one body part per day?
and tell us how you set up your training when you were making your biggest gains.
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good stuff. do you do one body part per day?
and tell us how you set up your training when you were making your biggest gains.
Yup...i also do NOT train arms directly. i do strictly compound movements.
The biggest gains came from learning how to warm up without taxing the muscle and weakening them. i learned this through Westside Barbell protocols and knowing how to do "assimilation" sets of 2-3 reps vesus the traditional bodybuilding style high rep warmups. i also focused all my energy into the 3 big lifts and the assistance exercises.
when i started doing Westside BB training, i decreased the volume and did low reps on everything. i focused on maximum overload, HEAVY board presses and speed work, bands/chains. once i learned perfect form and how to "properly" periodize all my workouts, i gained a load of strength within a few months.
my best gains were an accumilation of eating more, training less, warming up less, periodization, and focusing on explosive speed movements.
That's the basics...
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Yup...i also do NOT train arms directly. i do strictly compound movements.
The biggest gains came from learning how to warm up without taxing the muscle and weakening them. i learned this through Westside Barbell protocols and knowing how to do "assimilation" sets of 2-3 reps vesus the traditional bodybuilding style high rep warmups. i also focused all my energy into the 3 big lifts and the assistance exercises.
when i started doing Westside BB training, i decreased the volume and did low reps on everything. i focused on maximum overload, board presses and speed work, bands/chains. once i learned perfect form and how to "properly" periodize all my workouts, i gained a load of strength within a few months.
my best gains were an accumilation of eating more, training less, warming up less, periodization, and focusing on explosive speed movements.
That's the basics...
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i def agree about the warm up thing. bodybuilders warm up pyramids suck. alot better to do low rep warm ups and then do something like 3 sets with the top weight instead of 15 12 10 8 6 4...or some such (which in general sucks).
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i def agree about the warm up thing. bodybuilders warm up pyramids suck. alot better to do low rep warm ups and then do something like 3 sets with the top weight instead of 15 12 10 8 6 4...or some such (which in general sucks).
I swear i gained 20 pounds on all lifts after i learned how to properly warmup...i used to do that pyramid style warmup and it killed my strength.
i do plenty of warmup sets these days, but they are light and only a few reps. sometimes my training partners wonder why i go so light on my warmups, but it works great for me.
Here is a normal bench layout...
135 - 2 sets of 10 reps - gets the blood flowing
225 - 1 set of 5 reps
275 - 1 set of 3 reps
315 - 1 set of 3 reps
365 - 1 rep
405 - 1 rep
triple, double, triple...works off percentages vs. my current max.
or
single, single, single...adding weight each single. Max day only.
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you have the right idea. warm up sets should be warm up sets not "work up sets". they def shouldnt make you tired.
for a 180kg working set id to the following (squats)
60kg 8
100 5
140 3
170 1
----then 3 working sets with 180
if bench pressing id probably do a set with 120 also ( 3 reps)
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you have the right idea. warm up sets should be warm up sets not "work up sets". they def shouldnt make you tired.
for a 180kg working set id to the following (squats)
60kg 8
100 5
140 3
170 1
----then 3 working sets with 180
if bench pressing id probably do a set with 120 also ( 3 reps)
Good stuff!
Glad to see others follow my similar beliefs...
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Tues - Squats(quads, hams, calves)
My modest squat routine...
Squats - no belt - Ass to grass
warmups
315x12 reps
365x6 reps -PR since knee surgery
315x15
Lunges
135x20x3 sets
Single leg extensions(ACL rehab)
50x25x3 sets - concentrate on full flex and squeeze
Single leg ham curls(ACL rehab)
60x25x3 sets - Hamstring graff area for ACL still makes me go light
Standing calf raises - i do these very slow and controlled with a hard squeeze at the top
150x25
200x25
250x25
300x25
Calories - 3500 Approx. - Moderate carb day
Cardio - Swimming for 45 minutes
Weight - 224 10% BF
My knee feels very good as of late, and i've been slowly adding weight to the bar for squats. honestly, i'm surprised my strength has gone up this high since surgery. 8 months ago i was squating the BAR for 15 reps...lol
Overall a very good workout and my legs are sore as hell today.
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overload: whats your opinion on training frequency (for a muscle group). twice a week vs every 5th day vs once a week? i have my own opinion, but always nice to hear what other people think.
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overload: whats your opinion on training frequency (for a muscle group). twice a week vs every 5th day vs once a week? i have my own opinion, but always nice to hear what other people think.
I think twice a week can be very good depending on volume and actual load. i bench twice a week, one day heavy, one day light. However, my lower back has never allowed me to deadlift or squat twice a week, my lower back just takes a while to recover 100%. i also cannot squat and deadlift in the same workout, strength goes out the window. this is where "assistance" exercises come into play, like Magoos training. i could sub an assistance movement for deadlifts or squats.
i prefer to hit each group every 5-7 days at this stage in my training.
Since strength is my primary goal, i try to recover 100% between each session. so, i train each group directly once a week, but i do change it up depending on how i feel or how busy i am at work.
Many groups get hit more often than we think. each time i bench, i use triceps, each time i do shoulders, i use triceps. when i train back, the biceps are used...etc. so i focus on the compound lifts. this is why i train shoulders and chest 4 days apart. shoulders get used during benching and inclines, triceps are hit during any pressing movement, specially when i do heavy board presses and chains. i do alot of chins and rows, so i never train biceps, but once in a while i'll do some DB or BB curls for a few weeks.
To answer your question directly, i think hitting each group every 5 days would be the best idea, but i'm a firm believer in finding what works and sticking with it. when i was training balls out every day when i was powerlifting, i would train each "lift" twice a week, but it was very low volume, similar to how olympic lifters train.
What "split" you use also determines frequency IMO. this is why an upper day and lower day can be a great idea. similar to your modified DC protocol in your log, which i think is a great layout.
The amount of load and volume determines how often i hit a group. sorry if i rambled, i'm short on time today.
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Damn good lifts, man. Nice to see more power-orientated guys on here. Offsets the "candidildo" factor.
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dammit, you guys suck.
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Panda - Thanks for the good words.
Magoo - I've been doing this a long time, your time will come my friend.
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been looking forward to this for quite some time! HOW DID I MISS THIS!
still some badass numbers..and 480 at 220's! DAMN! I'm steadily trying to get down to the 220's. I'm finally under 250. Hoping to hit 440 and 660 at 220 in a meet come feb! How did you do it and stay so far down in weight man that's SICK!
you competing any this year?
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Yup...i also do NOT train arms directly. i do strictly compound movements.
The biggest gains came from learning how to warm up without taxing the muscle and weakening them. i learned this through Westside Barbell protocols and knowing how to do "assimilation" sets of 2-3 reps vesus the traditional bodybuilding style high rep warmups. i also focused all my energy into the 3 big lifts and the assistance exercises.
when i started doing Westside BB training, i decreased the volume and did low reps on everything. i focused on maximum overload, HEAVY board presses and speed work, bands/chains. once i learned perfect form and how to "properly" periodize all my workouts, i gained a load of strength within a few months.
my best gains were an accumilation of eating more, training less, warming up less, periodization, and focusing on explosive speed movements.
That's the basics...
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YOU PEOPLE BETTER LISTEN UP! THIS IS WHERE IT'S AT!
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been looking forward to this for quite some time! HOW DID I MISS THIS!
still some badass numbers..and 480 at 220's! DAMN! I'm steadily trying to get down to the 220's. I'm finally under 250. Hoping to hit 440 and 660 at 220 in a meet come feb! How did you do it and stay so far down in weight man that's SICK!
you competing any this year?
Probably taking this year off to let my knee get back to 100%.
The deadlift is my true passion, i prefer to do push/pull meets and once my deadlift gets back where it needs to be i plan on hitting some meets in 2009 in that 100% RAW fed.
Back then, i walked around at about 230-240 most of the time and i could drop the weight slowly without losing too much strength. i would usually drop about 6-8 pounds of water the day of the weigh-in, as long as the weigh-in was the day before the meet i could do this without losing any strength. the biggest factor is never letting yourself get TOO fat...lol...i've always controled my diet very well during the off-season, i tend to eat fairly clean year round, but i've been known to destroy a few buffets!
when i benched 480, i weighed in at 217 and the next morning i was 226... ;D
i'm more of a 242 who diets well to make 220, and i've missed the 220 mark a few times and had to compete in the 242's.
for some reason i could never squat much at 220 pounds, i always had to weigh around 240-250 in order to hit 600 pounds. the heaviest i've weighed is 257.
Thanks for the good words, let me know if you ever head down here.
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Awesome strength! I'm going to show this log to someone; he already reads Magoo's, Natural Al's and Wicked's, but he'll love this one too.
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been looking forward to this for quite some time! HOW DID I MISS THIS!
still some badass numbers..and 480 at 220's! DAMN! I'm steadily trying to get down to the 220's. I'm finally under 250. Hoping to hit 440 and 660 at 220 in a meet come feb! How did you do it and stay so far down in weight man that's SICK!
you competing any this year?
dude, really? i'd say you should stick in the 242s, based on your pictures and your height. i mean, at 260 you're pretty solid, you'd have to lose a LOT to drop into the 220s. that's where i am and i'm not remotely as thick as you.
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Awesome... glad to see another good training log on here. Keep up the good work! 8)
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dude, really? i'd say you should stick in the 242s, based on your pictures and your height. i mean, at 260 you're pretty solid, you'd have to lose a LOT to drop into the 220s. that's where i am and i'm not remotely as thick as you.
Wicked, I haven't seen a recent pic of you. You got any posted? You looked pretty damn thick from the last ones I saw.
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Thanks Miss D and Rip!
Weds - Cardio!
30 Minutes of Cardio circuit which includes.
-Jump Rope
-Side Steps and Side Jumps(ACL Rehab)
-Box jumps
-Bicycles
*Repeat*
30 Minutes of sparing, boxing mits.
1 Hour total.
Calories - 3200 Approx. - Low Carb day.
Weight - 223
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Thanks Miss D and Rip!
Weds - Cardio!
30 Minutes of Cardio circuit which includes.
-Jump Rope
-Side Steps and Side Jumps(ACL Rehab)
-Box jumps
-Bicycles
*Repeat*
30 Minutes of sparing, boxing mits.
1 Hour total.
Calories - 3200 Approx. - Low Carb day.
Weight - 223
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A VERY good idea for doing cardio. I am already sick of cardio and bored to death of all the machines.
I am determined to get outside more as soon as I can, so I want to try some stuff like this. That almost makes cardio sound like fun. I love jump roping, and plyos kick ass.
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A VERY good idea for doing cardio. I am already sick of cardio and bored to death of all the machines.
I am determined to get outside more as soon as I can, so I want to try some stuff like this. That almost makes cardio sound like fun. I love jump roping, and plyos kick ass.
I agree!
This is the only way i can do cardio anymore.
Some days i do it outside, but i live in houston and cardio outside is similar to cardio in a sauna!
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Thurs - Speed Bench(Shoulders)
Close Grip Bench w/ 80 pound chains
warmups
315(395 Top)x5 reps
325(405 Top)x5 reps
335(415 Top)x5 reps
Clean and press
225x5 reps
275x3x5 reps
Upright rows
95x15 reps
115x15 reps
135x2x15 reps
BB Shrugs
405x3x12-15 reps - No straps ;D
Calories - 3800 Approx. - Mod Carb day.
Cardio - 35 minutes on the Elliptical
Weight - 225
Very good session, i haven't done chains in a few weeks and they felt good. all reps were very fast and explosive.
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dude, really? i'd say you should stick in the 242s, based on your pictures and your height. i mean, at 260 you're pretty solid, you'd have to lose a LOT to drop into the 220s. that's where i am and i'm not remotely as thick as you.
yeah but i'm pretty soft around the middle. My upper body and back and legs are fine..but i gaurentee you I could make 230's no problem if i did it slow and and dump the glycogen out before the meet then carb up before lifting if i had a problem making those last few lbs. Yeah being 6' tall 242 is kinda scrawny even..
Right now i've been taking in carbs up to post workout on my working days and my off days staying under 200 carbs..and i'm down under 250. Depending on when i took my last shit! This new PT job has me on my feet and woking alot of stuff with my clients too so it's like cardio all day everyday... >:(
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Wicked, I haven't seen a recent pic of you. You got any posted? You looked pretty damn thick from the last ones I saw.
yeah i'm going to snap another one. In the last pic I was just BIG...so I'm trying to get LEAN to make classes and make records. I don't care how I look..i want my name in the record books baby.
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yeah but i'm pretty soft around the middle. My upper body and back and legs are fine..but i gaurentee you I could make 230's no problem if i did it slow and and dump the glycogen out before the meet then carb up before lifting if i had a problem making those last few lbs. Yeah being 6' tall 242 is kinda scrawny even..
Right now i've been taking in carbs up to post workout on my working days and my off days staying under 200 carbs..and i'm down under 250. Depending on when i took my last shit! This new PT job has me on my feet and woking alot of stuff with my clients too so it's like cardio all day everyday... >:(
don't go bodybuilder on us mang. i believe that, if you REALLY needed to, you could drop into the 230s, but i really don't think it's where you should be.
right now my advice to you might be to drop to 230 and then just slowly grow into the 242s. i'm aiming 220s because i'm weak as hell for a 242, your lifts are solid as shit, no need to worry about THAT.
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don't go bodybuilder on us mang. i believe that, if you REALLY needed to, you could drop into the 230s, but i really don't think it's where you should be.
right now my advice to you might be to drop to 230 and then just slowly grow into the 242s. i'm aiming 220s because i'm weak as hell for a 242, your lifts are solid as shit, no need to worry about THAT.
Excellent advice.
dieting down too much kills my strength. right now i'm trying to stay within 5-8 pounds of my competition weight so i don't have to diet much for my next meet.
Wicked could murder the 100% RAW 242 class here in Texas!
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Excellent advice.
dieting down too much kills my strength. right now i'm trying to stay within 5-8 pounds of my competition weight so i don't have to diet much for my next meet.
Wicked could murder the 100% RAW 242 class here in Texas!
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You're just saying that because you don't want me in YOUR class giving YOU all kinds of hell! HAHA jk.
Just looking at old pics of me at 220 makes me sick... I busted my ass to get this big even if I am fat but even on this carb watch kinda diet, i'm still making pr's. I mean look at this past ME upper body day. I know my squat is going to suffer but I'm focusing all my lowerbody ME and DE days strictly for the deadlift to bring it up there.
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You're just saying that because you don't want me in YOUR class giving YOU all kinds of hell! HAHA jk.
Just looking at old pics of me at 220 makes me sick... I busted my ass to get this big even if I am fat but even on this carb watch kinda diet, i'm still making pr's. I mean look at this past ME upper body day. I know my squat is going to suffer but I'm focusing all my lowerbody ME and DE days strictly for the deadlift to bring it up there.
Touche!!! ;D
The best advice i can give you is focus on making gains right now and worry about weight classes later. you are gaining quickly and i think you should take advantage of it, but do whatever you feel is more important. i just don't want to see your gains come to a halt because you are trying to diet down too much...just my .02
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Im in! Didnt think the day would come that Overload would reveal the secrets of strength. :D
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Im in! Didnt think the day would come that Overload would reveal the secrets of strength. :D
Shhhh...don't tell anyone! ;D
Friday - Deadlifts (Back) & Abs
Deads from the floor - (speed day)
warmups
405x5
455x5x3 sets
No belt.
Wide grip Chins
BWx15
Add 60x15
Add 80x15
Add 100x12
One arm DB row
125x30x3 sets - no straps
Need heavier DBs!
Machine Pullovers
180x15
270x15
320x15
Machine Crunches
Too gay to even bother posting.
Calories - 4000 Approx. - High carb day!
Cardio - ZERO!
Weight - 225
Very good workout, strength is WAY up there on the deadlifts but i'm still taking it easy on my knee. there is no doubt in my mind that i could pull 495 for a few reps, but i'll take my time and give my knee a break.
One arm DB rows might get phased out, i still get a good workout doing them for 25-30 reps but i need at least some 150's! i like these so much i always do them in my routine.
Here we are 3 days later and my lats are still very sore!...i love pullovers!
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Sat - Cardio!
5 - 3 minute rounds of sparring
5 - 3 minute rounds of heavy bag work
5 - 3 minute rounds of high kicks only...my "widow maker"
10 mins. Stretching.
Calories - 3400 Approx. - Low carb day
Weight - 225
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Sunday - Max Bench(Chest)
PRACTICE MEET SETUP. ALL COMMANDS FOLLOWED.
Flat BB - LONG pause before press command.
Single 450
Single 455
Single 460...Easy
Incline DB - Deep stretch with pause each rep.
125x12x3 sets
Pec-Dec Flyes - 3 sets of 200 stack for 15 reps...rest pause 3 reps each set.
Calories - 3800 Approx. - Moderate Carb day.
Cardio - 3 mile jog at 3% incline
Weight - 226
460 went up like nothing, i'm hoping to hit my previous best of 480 by this winter and this time i'll be drug free. i'll keep cycling my training for now, i try not to max out very often, maybe once every 6 weeks...right now i think my max is 465-470 range.
i do some rest pause on flyes and lots of pause and press for incline. i focus on a very powerful contraction on each rep during the incline press.
Overall a very good session.
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that's pretty sick dude.
is there a big difference between paused and TnG for you? i notice little difference on mine except energy for higher-rep sets.
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I might have missed it, but OL, when are you planning on competing again? ???
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that's pretty sick dude.
is there a big difference between paused and TnG for you? i notice little difference on mine except energy for higher-rep sets.
Not much, but when i TnG it's always very slow and controlled so there is never a bouncing issue. I usually feel more powerful when i do a full pause, i don't know why but i can get more drive out of the hole when i do a long pause. i think it's because i can get my elbows right where i need them before i start pressing.
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Not much, but when i TnG it's always very slow and controlled so there is never a bouncing issue. I usually feel more powerful when i do a full pause, i don't know why but i can get more drive out of the hole when i do a long pause. i think it's because i can get my elbows right where i need them before i start pressing.
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yeah, i have the same thing. i lose the stretch-reflex deal with pausing, but i know my form is better.
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I might have missed it, but OL, when are you planning on competing again? ???
Early 2009 in the 100% RAW Fed.
I might throw the shirt on and hit a few WABDL push/pull meets...it's been a while since i used the shirt though.
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Early 2009 in the 100% RAW Fed.
I might throw the shirt on and hit a few WABDL push/pull meets...it's been a while since i used the shirt though.
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where you live, dude? if you're in the Northeast, there's the ADAU that i'm looking at competing in. not in the next month or so, but soon.
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where you live, dude? if you're in the Northeast, there's the ADAU that i'm looking at competing in. not in the next month or so, but soon.
Well depending on how you define the "Northeast," you better keep me in the loop so I can come check it out and cheer you on! 8)
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Well depending on how you define the "Northeast," you better keep me in the loop so I can come check it out and cheer you on! 8)
it's in PA, but not a huge fed. here's the schedule: http://www.angelfire.com/pa/bigal/ADAUSCHEDULE.html
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where you live, dude? if you're in the Northeast, there's the ADAU that i'm looking at competing in. not in the next month or so, but soon.
Houston.
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it's in PA, but not a huge fed. here's the schedule: http://www.angelfire.com/pa/bigal/ADAUSCHEDULE.html
PA isn't really the Northeast! :P
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PA isn't really the Northeast! :P
it counts! wikipedia says so! >:(
http://en.wikipedia.org/wiki/Image:US_map-Northeast.PNG
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Mon - Cardio
18 holes of Golf! ;D
Calories - 3400 Approx. Low carb day
Weight - 225
I need to work on my chip shots, i had a few shots go right over the green and into the bunker... :-\
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Tues - Squats(quads, hams, calves)
My 5x5 routine...
Squats - no belt - Ass to grass
warmups
365x5
365x5
365x5
365x5
365x4...almost!
Lunges
115x25x3 sets - lighter than usual, 5x5 wore me out!
Single leg extensions(ACL rehab)
60x25x3 sets - concentrate on full flex and squeeze
Single leg ham curls(ACL rehab)
70x25x3 sets
Standing calf raises
150x25
200x25
250x25
300x25...rest pause 3 reps
Calories - 3500 Approx. - Moderate carb day
Cardio - Swimming for 45 minutes
Weight - 226
I decided to give the old 5x5 a try on squats since my knee is feeling very good lately. 5 reps is really the heaviest i want to go right now, no reason to push the knee TOO far. overall a very good workout, good amount of energy and strength was high today. the first two sets with 365 were very easy, the last two sets were a biotch.
i really like rest/pause for calves, i have always had big calves but i notice that rest/pause really makes them sore the next day or two.
My goal is to hit 405 for 5 reps by the end of the year...i'm right on track.
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Weds - Nothing!
Worked late...
Calories - 3000 Approx. - Low carb day - missed 1 meal.
i can't workout past 8pm, it prevents me from sleeping.
Legs are VERY sore today, my knee feels perfect.
Woke up at 3am last night with a cramped up calf, my girl called me crazy for punching my calf to help it relax...hey, it works!...lol
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Weds - Nothing!
Worked late...
Calories - 3000 Approx. - Low carb day - missed 1 meal.
i can't workout past 8pm, it prevents me from sleeping.
Legs are VERY sore today, my knee feels perfect.
Woke up at 3am last night with a cramped up calf, my girl called me crazy for punching my calf to help it relax...hey, it works!...lol
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nothing is good and violence solves a lot of problems! creates many too :D
good to hear that the knee feels better and better. how did you injure it?
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nothing is good and violence solves a lot of problems! creates many too :D
good to hear that the knee feels better and better. how did you injure it?
Very true! i've shown my little Viet that "controlled aggression" works to a man's advantage...most of the time. ;)
I tore it in half back in Dec 2006 playing indoor soccor. i think i partially tore it back in high school sliding into 3rd base. it swelled up real bad back then and i couldn't walk right for a few weeks. i never went to the doctor. then, 10 years later, i finished it off! i went to change directions and "pop"...instant burning pain. the next morning i could barely walk.
i had a complete ACL reconstruction in April 2007.
The worst part is they used my hamstring for the graff and that bastard cramps up ALL the time now...as you know, hamstring cramps are quite a bitch.
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Thurs - Speed Bench(Shoulders)
Close Grip Bench w/ 80 pound chains
warmups
325(405 Top)x5 reps
335(415 Top)x5 reps
345(425 Top)x5 reps
Clean and press
225x5 reps
275x3x5 reps
Upright rows
95x15 reps
115x15 reps
145x2x15 reps
BB Shrugs
455x3x12 reps - No straps
DB Holds
125DB for 1 minute x 3 times
Calories - 3800 Approx. - Mod Carb day.
Cardio - 45 mins on the Elliptical
Weight - 226
Second week using chains, very good session today. i'll add in some board presses WITH chains in a few weeks, a killer exercise.
C&P is feeling very strong, i'll probably start adding weight to this movement in a few weeks. if i can get back up to 315 for few reps i'll be happy, but this is one movement that i never rush the weights, i focus on perfect form. shrugs killed my hands due to not using straps and i did them with a double overhand grip.
The DB holds are great for grip training, my hands hurt like shit today, which means i did them right... ;)
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great numbers man, do you have any pictures of yourself posted, you must have a pretty good build with those types of lifts.
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455 double overhand grip shrugs?! I thought I was cool with my 405 DLs with the same grip. ;D
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455 double overhand grip shrugs?! I thought I was cool with my 405 DLs with the same grip. ;D
I have monster hands!...lol
What's funny is i can shrug 455 with a double overhand, but i can't DL 455 with the same grip. Not sure why exactly.
I usually deadlift with a mixed grip.
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great numbers man, do you have any pictures of yourself posted, you must have a pretty good build with those types of lifts.
Not on here, but i plan on posting some videos of my future competitions.
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Not on here, but i plan on posting some videos of my future competitions.
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why not post some pics dude, shit a 465 bench press you must look like a beast, don't tell me we've got anouther guy posting up huge internet numbers but won't post a picture of himself. ::)
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why not post some pics dude, shit a 465 bench press you must look like a beast, don't tell me we've got anouther guy posting up huge internet numbers but won't post a picture of himself. ::)
So I take it you've found your baseball? ???
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Friday - Deadlifts (Back) & Abs
Deads from the floor WITH 35 POUND PLATES...bar is closer to the ground. low pulls i call them
warmups
445x5
465x5x2 sets - PR since surgery
No belt.
Wide grip Chins
BWx15
Add 60x15
Add 80x15
Add 120x12
One arm DB row
125x30x3 sets - no straps
Machine Pullovers
180x15
270x15
340x15
Machine Crunches
Gay.
Calories - 4200 Approx. - High carb day!
Cardio - ZERO!
Weight - 226
Low pulls felt really LOW! i like to do these often so i can really get my hips low and use a lot of leg drive to get the bar going. every rep felt perfect and smooth. i'm really wanting to go heavier...knee feels 110%.
Good overall workout, plenty of strength and energy. this is the heaviest i've gone on deadlifts since surgery and i've got a ton left in the tank...
8)
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why not post some pics dude, shit a 465 bench press you must look like a beast, don't tell me we've got anouther guy posting up huge internet numbers but won't post a picture of himself. ::)
This is my training log.
If you want to whine, please PM me.
Thanks.
8)
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This is my training log.
If you want to whine, please PM me.
Thanks.
8)
just saying it would be cool to have a picture to go with the big lifts to know you're not full of shit, that's all.
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just saying it would be cool to have a picture to go with the big lifts to know you're not full of shit, that's all.
I don't really care what people think, i know what i am and what i am not.
I'm just posting my log for my own benefit and to show others how i train so maybe they will get some ideas.
8)
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I don't really care what people think, i know what i am and what i am not.
I'm just posting my log for my own benefit and to show others how i train so maybe they will get some ideas.
8)
why include the poundages then?
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why include the poundages then?
To track PROGRESS.
If you are upset by my poundages, just don't read it.
8)
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To track PROGRESS.
If you are upset by my poundages, just don't read it.
8)
::) same old shit, either post a picture up or your claims are worthless, i don't see what the big deal is, everyone else with a journal up has posted their picture, Magoo, Wicked, TonyMcTones, etc., why not you?
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so what's it gonna be overload, you gonna man up or just be another little shit talker?
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so what's it gonna be overload, you gonna man up or just be another little shit talker?
please shut up
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hey overlordhow did you come up with your caloric total? would you be wiling to post a moderate days meals?
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hey overlordhow did you come up with your caloric total? would you be wiling to post a moderate days meals?
It's a rough estimate based on so many calories per meal.
Moderate day -
Meal 1 - 6 eggs, 2 cups steel cut oatmeal, glass of soy milk
Meal 2 - 2 chicken breasts, 2 cups broccoli
Meal 3 - 12oz. steak, 1 cup brown rice, 1 cup green beans
Meal 4 - 2 chicken breasts, 1 cup spinach, 1 cup brown rice(pre-workout)
-Post workout Myoplex MRP for the drive home-
Meal 5 - Salmon(or any fish), 1 cup green beans, 1 cup brown rice
Meal 6 - Atlarge nutritions Nitrean shake with soy milk before bed
i have all the calorie counts written down at work and i will post them later. this is roughly 3800 calories.
low carb days i just eliminate the rice and add veggies...high carb days i have rice with every meal...pretty simple and basic.
i also snack on fruit throughout the day.
8)
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Sunday - Off.
I maxed out bench last week, so i'm not lifting.
Instead i played Golf in the 100 degree Texas HEAT!
Calories - 3400 Approx. - Low carb day.
Weight - No idea.
8)
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Overload: how do you prepare your chicken? Does it get monotonous making it the same way over and over?
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Overload: how do you prepare your chicken? Does it get monotonous making it the same way over and over?
I usually bake all my food, and i try different styles of marinades almost every day. Cajun, Thai, Latin...etc... i try all styles of cooking to keep it fresh.
Yes it does get monotonous, but i've been eating like this for years and it's no big deal anymore.
I do go out to eat on the weekends, but i usually prepare all my own meals 90% of the time.
Also, my girl cooks most of my meals and she's from Vietnam, so it's always something different and interesting!...lol
8)
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Tues - Squats(quads, hams, calves)
Squats 5x5 - no belt - Ass to grass
warmups
370x5
370x5
370x5
370x5
370x5
Lunges
135x20x3 sets
Single leg extensions(ACL rehab)
65x25x3 sets - concentrate on full flex and squeeze
Single leg ham curls(ACL rehab)
75x25x3 sets
Standing calf raises
150x25
200x25
250x25
300x25...rest pause 3 reps
200x30...drop set
Calories - 3500 Approx. - Moderate carb day
Cardio - Swimming for 45 minutes
Weight - 227
Strong session with plenty of energy. not much to report, very similar to last week. knee feels great.
my goal is to add 5 pounds to the 5x5 every 1-2 weeks.
8)
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What is your opinion on cooking chicken with olive/sesame oil?
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What is your opinion on cooking chicken with olive/sesame oil?
As long as it's cooked low heat and not fried, it's good shit.
I add a small amount of Olive oil to my chicken, but only a tablespoon.
The majority of my marinades are juices from fresh fruits and a few common spices.
I can have my girl write up some Viet dishes if you are willing? ;D
it's a different flavor but it grows on you...
8)
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Tues - Squats(quads, hams, calves)
Squats 5x5 - no belt - Ass to grass
warmups
370x5
370x5
370x5
370x5
370x5
Lunges
135x20x3 sets
Single leg extensions(ACL rehab)
65x25x3 sets - concentrate on full flex and squeeze
Single leg ham curls(ACL rehab)
75x25x3 sets
Standing calf raises
150x25
200x25
250x25
300x25...rest pause 3 reps
200x30...drop set
Calories - 3500 Approx. - Moderate carb day
Cardio - Swimming for 45 minutes
Weight - 227
Strong session with plenty of energy. not much to report, very similar to last week. knee feels great.
my goal is to add 5 pounds to the 5x5 every 1-2 weeks.
8)
numbers are going up. all is well!
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Thanks bro :)
Please share, if you have the time!
On the one hand you want to use enough oil to prevent the chicken from getting charred, on the other you don't want to use too much...
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Thurs - Speed Bench(Shoulders)
Close Grip Bench w/ 80 pound chains
warmups
335(415 Top)x5 reps
345(425 Top)x5 reps
355(435 Top)x5 reps
Clean and press
225x5 reps
285x2x5 reps
Upright rows
95x15 reps
115x15 reps
135x2x12 reps
BB Shrugs
455x3x10 reps
DB Holds
125DB for 1 minute x 3 times
Calories - 3800 Approx. - Mod Carb day.
Cardio - 45 mins on the Elliptical
Weight - 228
This is my third week doing chains after a 6 month layoff from using them. i'm finally getting used to the balance difference with chains on the bar. i'll probably start doing some heavy close grip floor presses with chains in a few weeks. :)
overall a good session, sort of tired and a few lifts went down at the end of the session, but the the 2 main movements made progress so i'm happy.
looking over my log i seem to be gaining about a pound a week, which is right where i want to be. 235 is the heaviest i'll go this year, i don't want to have to diet like crazy next year to make 220's.
8)
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I've received a few PM's asking about my grip width on bench.
On speed bench day, i change grips every week...i consider these close grip, but it's more like medium grip. anything inside the rings kills my strength and my wrists...so i stick to these 3 grips.
Week 1 - pinky on ring
Week 2 - ring on ring
Week 3 - middle on ring
Repeat.
---------------------------------------------------------------
On heavy bench day i always bench with my index finger on the ring, just like i would in a competition.
Playing around with grips is very important, whether it's bench, squat, deadlifts, or cleans...i change my grip around often to find the best leverage.
8)
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Friday - Deadlifts (Back) & Abs
HEAVY DEADS FROM THE FLOOR
warmups
405x1
455x1
Add belt
495x1...EASY! PR
515x1...PR since surgery
Close grip Chins
BWx15
Add 60x15
Add 80x15
Add 80x15...rest pause 3 reps
One arm DB row
125x25x3 sets - no straps
Machine Pullovers
180x15
270x15
340x12
Rope Crunches Arnold style
200 stack 15x3 sets
Calories - 4000 Approx. - High carb day!
Cardio - ZERO!
Weight - 227
I didn't plan on going so heavy on the deadlift, but my training partners talked me into 495 so i gave it a yank. it honestly came up like 405, they wanted to see 545, but i did 515 because i'm smart these days. 515 was a cake walk...i will pull 545 by end of July.
i changed to close grip pullups just for a different feel, also changed up my lovely ab routine!
knee feels 110%...training is going well, i'm out of college finally so i can put more effort back into my training and eating.
MY goal has changed for the deadlift, i will pull 585 by the end of the year!!! :D
8)
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Sat - Cardio!
Drove out to my old Muay Thai gym.
5 - 3 minute rounds of sparring
5 - 3 minute rounds of arm blocking, weaving and ducking only, no offense
5 - 3 minute rounds of high kicks only...my "widow maker"
10 - 100m sprints in the 100 degree HEAT!!!
Bastard made me run sprints with the young guys, almost gave me a heart attack... >:(
10 mins. Stretching.
Calories - 3400 Approx. - Low carb day
Weight - 227
8)
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sorry if this has been answered already, but i've heard some people say that you have to alternate "light/heavy" or "light/medium/heavy" days where you only perform at your max (1RM, 3RM, or 5RM, etc) in a certain lift once every couple or several weeks.
Do you think this is effective? Or is it more efficient to train really hard with the heaviest weight you can handle for a certain number of reps every training session?
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sorry if this has been answered already, but i've heard some people say that you have to alternate "light/heavy" or "light/medium/heavy" days where you only perform at your max (1RM, 3RM, or 5RM, etc) in a certain lift once every couple or several weeks.
Do you think this is effective? Or is it more efficient to train really hard with the heaviest weight you can handle for a certain number of reps every training session?
Yes.
That is why i have a speed bench day(5RM) and a heavy bench day(1-3RM). it all works off a percentage of my current 1RM(460). i start at around 90% of my 1RM and each week i bump up the weight on each heavy bench day by a small amount(5-10lbs.), once i get to a new 1RM(101%), i start over going lighter again(90%), but reps are always consistant, only the amount of weight(%) changes each workout...periodization.
I would do this for the squat and deadlift, but i see no reason at this point in my training, as the weights on those lifts will increase as my knee gets stronger, then i will add 2 days(speed/heavy) to those as well.
i never train 100% unless it is a max effort day, other days i train to positive failure with no forced reps or anything like that. i used to train heavy as possible almost every session and all i got out of it were injuries. these days i cycle how heavy i go on heavy and speed day.
my primary focus is on smooth controlled reps that would pass any judges standards, on each rep... ;)
8)
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brutal workouts man, do you have any pictures of yoruself posted?
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Sunday - Heavy Bench(Chest)
Flat BB - Beginning of my periodization
warmups
420x3
430x2
430x3
Incline DB
125x15x3 sets - deep stretch at the bottom
Cable Flyes
80x15
100x15
120x15
Calories - 3800 Approx. - Moderate Carb day.
Cardio - Eliptical for 45 minutes
Weight - 228
Felt sort of shitty on sunday, i think i did too much cardio on saturday, my shoulders were worn out, but i made due. i'm going to back off the Muay Thai a little and focus more on weights, but sparring is my favorite form of cardio...
I feel like i'm limiting myself on the Incline DB because this gym only goes up to 125's. so i'm going to start doing the long drive across town to train bench at my old powerlifting gym hopefully next week.
Changed over to cable flyes just to switch it up a bit.
8)
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Monday - Off!
Took my girl down to the boardwalk for some excellent seafood...
Ate a 12oz. steak and a monster lobster tail! ;D
8)
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brutal workouts man, do you have any pictures of yoruself posted?
Thanks!
No pics of me on getbig yet.
I assure you my girl friend is much better looking!!! ;)
I'm going to post videos towards the end of the year, i'd rather show people how to train, pics don't mean shit, as i could alter them or use someone else and claim it's me like others have done...
8)
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Tues - Squats(quads, hams, calves)
Squats 5x5 - no belt - Ass to grass
warmups
375x5
375x5
375x5
375x5
375x5...barely!!!
Lunges
135x25x3 sets
Single leg extensions(ACL rehab)
70x25x3 sets - concentrate on full flex and squeeze
Double leg ham curls(ACL rehab)...lady was hogging the single leg, so i did double.
100x25x3 sets
Standing calf raises
150x25
200x25
250x25
300x25...rest pause 3 reps
250x33...drop set, calves cramped up like crazy! good set!
Calories - 3500 Approx. - Moderate carb day
Cardio - Swimming for 45 minutes
Weight - 228
Good overall session, strength was there but the last set of squats was murder! everything else is coming alone just fine. i might switch over to front squats soon but i like the routine the way it is and i'm still making progress...if it ain't broke, don't fix it!!!
knee is 110%...
8)
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Weds - Cardio
30 Minutes of Cardio circuit which includes.
-Jump Rope
-Side Steps and Side Jumps(ACL Rehab)
-Box jumps
-Bicycles
Calories - 3300 Approx. - Low Carb day.
Weight - 227
i think i've been doing too much cardio and sparring, so i'm going to back off a bit. the only problem is i gain weight very easily, so i have to really stay on track or i'll be 240 pounds.
Doing these box jumps the day after legs is killing me, but i'm getting more explosive and the knee feels good.
Overall a good cardio session, is there such a thing?
8)
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pulls are looking sick man.. i can't wait until you're back in the 600's. AWESOME work bro. Lovign this! Strong as fuck in teh bench too..DAMN! when you gonna post up some of that info you said you were typing up? I'm dying to read it to help my bench out.
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pulls are looking sick man.. i can't wait until you're back in the 600's. AWESOME work bro. Lovign this! Strong as fuck in teh bench too..DAMN! when you gonna post up some of that info you said you were typing up? I'm dying to read it to help my bench out.
Thanks!
i have it almost done, i've been on vacation so i'll try to finish it up this week.
the way things are going i'm wanting to attempt 585 here pretty soon!!! i gained 4 pounds on vacation so maybe i'll pull some good weight this week or next.
8)
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Playing catchup - just found my log book at home under a bunch of clothes! ;D
Last Thurs - Speed Bench(Shoulders)
Close Grip Bench w/ 80 pound chains
warmups
345(425 Top)x5 reps
355(435 Top)x5 reps
365(445 Top)x5 reps...Struggled the last rep lockout but good lift.
Clean and press
225x5 reps
285x4 reps...killer so i took 10 off
275x5 reps
280x5 reps
Upright rows
95x15 reps
115x15 reps
145x2x12 reps
DB Shrugs
125x3x20 reps
DB Holds after shrugging
125DB for 1 minute x 3 times
Calories - 3800 Approx. - Mod Carb day.
Cardio - 45 mins on the Elliptical
Weight - 231... ;D too many desserts on vacation
Very good session, chains felt nice and smooth today. i'm going to drop the reps on close grip down to 3 reps each set starting next week and add the floor presses soon. everything felt great today.
Clean and press beat me up a bit, but my tri's were spent from close grips so it's not an issue.
I did a weird superset, DB shrugs followed by holds, these fried my hands and forearms very quickly. i'm finally getting my grip strength back to where it was a few years ago, i might start using the COC grippers but they usually bother my wrists for some strange reason.
Body weight is out of control, i like to enjoy my vacations so i ate tons of steak and had a dessert with every meal! you only live once right?...lol
8)
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Fri-Mon i was in CABO!
Had a blast with my girl, it was her first trip to Mexico and we did a lot of snorkeling.
Probably ate enough for 3 people.
8)
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that close-grip with chains is nuts man. i gotta start trying it. ;D
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that close-grip with chains is nuts man. i gotta start trying it. ;D
yeah no shit me too man!
would it be dumb to go one day of speed bench for triples like I've been doing them do one day of heavier triples up to say mid 300's for speed work and just rotate them around on DE days?
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GEZZZZ :o those close grip weights are ridiculous and the clean and presses are nuts too mang, good shit
I think the next getbig weight lifting contest has a new front runner
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Chains are the SHIT! i swear they make you explosive as hell!
I do the reps very fast and only the last 4 inches or so is the max weight with the chains off the floor. once i get used to them again i'll start doing some heavy triples with about 475 at the top. they make your lockout strength go through the roof! i prefer these over board presses actually...but board presses still have a place in my training.
It gets better...
Close grip FLOOR presses...with chains...These are tough, but build excellent lockout strength. i'll start doing these in a few weeks.
If you haven't done close grip floor presses, get to it!!! they are the bomb!
8)
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Playing catchup - just found my log book at home under a bunch of clothes! ;D
Last Thurs - Speed Bench(Shoulders)
Close Grip Bench w/ 80 pound chains
warmups
345(425 Top)x5 reps
355(435 Top)x5 reps
365(445 Top)x5 reps...Struggled the last rep lockout but good lift.
Clean and press
225x5 reps
285x4 reps...killer so i took 10 off
275x5 reps
280x5 reps
Upright rows
95x15 reps
115x15 reps
145x2x12 reps
DB Shrugs
125x3x20 reps
DB Holds after shrugging
125DB for 1 minute x 3 times
Calories - 3800 Approx. - Mod Carb day.
Cardio - 45 mins on the Elliptical
Weight - 231... ;D too many desserts on vacation
Very good session, chains felt nice and smooth today. i'm going to drop the reps on close grip down to 3 reps each set starting next week and add the floor presses soon. everything felt great today.
Clean and press beat me up a bit, but my tri's were spent from close grips so it's not an issue.
I did a weird superset, DB shrugs followed by holds, these fried my hands and forearms very quickly. i'm finally getting my grip strength back to where it was a few years ago, i might start using the COC grippers but they usually bother my wrists for some strange reason.
Body weight is out of control, i like to enjoy my vacations so i ate tons of steak and had a dessert with every meal! you only live once right?...lol
8)
This is your workout before back day, correct?
If so, do you find that doing cleans and presses tire you out if you're gonna dead lift the next day or day after next?
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This is your workout before back day, correct?
If so, do you find that doing cleans and presses tire you out if you're gonna dead lift the next day or day after next?
Yes and yes...
i will do back on saturday if i feel my lower back has taken too much of a beating from the C&P or shrugs.
i haven't been going very heavy on deadlifts until the last 2 weeks so it hasn't been an issue.
My training jumps around a lot because of my work schedule...sometimes i have no choice but to train two days in a row.
i "prefer" to train every other day.
8)
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rest up and prep for a good pull day.. it's time to take 550 or 585 for a ride! If you're like me..and I get the idea that you are. It'll feel like you were born again picking up something like that! HAHA
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rest up and prep for a good pull day.. it's time to take 550 or 585 for a ride! If you're like me..and I get the idea that you are. It'll feel like you were born again picking up something like that! HAHA
That's the plan man!!!
i'm going to go light this week on deadlifts because i missed last weeks workout, but NEXT week i will pull 545.
i always feel fantastic after a new PR, even though i've pulled these numbers many times in the past, i've never pulled over 535 drug free. so this will actually be a new PR for me in a special way.
8)
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Tues - Squats(quads, hams, calves)
Squats 5x5 - no belt - Ass to grass
warmups
380x5
380x5
380x5
380x5
380x5 - Good session.
Lunges
145x25x3 sets
Single leg extensions(ACL rehab)
80x25x3 sets - concentrate on full flex and squeeze
Double leg ham curls(ACL rehab)
120x25x3 sets
Standing calf raises
150x25
200x25
250x25
300x25...rest pause 5 reps
250x31
Calories - 3500 Approx. - Moderate carb day
Cardio - Swimming for 45 minutes
Weight - 230
Very good squat session today, the weights felt really good and i had plenty of strength.
Not much to report, just a solid ass workout.
I might add some goodmornings to the mix next week, we shall see, i haven't done them in 2 years.
Knee is 110%
8)
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Damn dude, that looks like it was a great workout. Cardio too...I'm impressed!
Glad to hear the knee is feeling good. 8)
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Damn dude, that looks like it was a great workout. Cardio too...I'm impressed!
Glad to hear the knee is feeling good. 8)
Thanks Rip!
I have to do cardio or i'll be 250+ very quickly because i eat so much! I actually enjoy cardio most of the time.
I'm lucky my knee has not given me one issue since surgery...
8)
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That's the plan man!!!
i'm going to go light this week on deadlifts because i missed last weeks workout, but NEXT week i will pull 545.
i always feel fantastic after a new PR, even though i've pulled these numbers many times in the past, i've never pulled over 535 drug free. so this will actually be a new PR for me in a special way.
8)
seriously? no more than 535 drug free? That'll be a milestone for sure! I knwo you're good for 600 easily when you're feeling more squirrely drugs or not!
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seriously? no more than 535 drug free? That'll be a milestone for sure! I knwo you're good for 600 easily when you're feeling more squirrely drugs or not!
Yup, back in 2001.
535 at 198 pounds and natural.
I had only been doing power training for 8 months...lol
It was my first power lifting competition ever, shortly after i turned to the darkside!
I feel very strong and i believe a 600+ pull will be possible in the next 6 months to a year.
8)
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Yup, back in 2001.
535 at 198 pounds and natural.
I had only been doing power training for 8 months...lol
It was my first power lifting competition ever, shortly after i turned to the darkside!
I feel very strong and i believe a 600+ pull will be possible in the next 6 months to a year.
8)
depending on how far you "give into" 545... 600 might still be doable sooner than that.
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depending on how far you "give into" 545... 600 might still be doable sooner than that.
I think so.
I'm just trying to be careful, all i need is another injury!
8)
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Weds - Cardio
30 Minutes of Cardio circuit which includes.
-Jump Rope
-Side Steps and Side Jumps(ACL Rehab)
-Box jumps
-Bicycles
Calories - 3200 Approx. - Low Carb day.
Weight - 231
Lots of energy today and i didn't get worn out like i usually do.
Not much going on, just a good cardio session.
8)
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Thurs - Speed Bench(Shoulders)
Close Grip Bench w/ 80 pound chains
warmups
355(435 Top)x3 reps
365(445 Top)x3 reps
375(455 Top)x3 reps...Tough set
Clean and press
225x5 reps
275x5 reps
280x5 reps
Upright rows
95x15 reps
115x15 reps
135x2x15 reps
DB Shrugs
125x3x25 reps
DB Holds after shrugging
125DB for 1 minute x 3 times
Calories - 3800 Approx. - Mod Carb day.
Cardio - 45 mins on the Elliptical
Weight - 230
Time to quit half steppin, i switched to 3 rep sets for my close grips and that shit is tough. the final set of 455 at the top was too heavy, but i powered through the reps and got it done.
Everything else is the same as last week.
Good session, elbows are a bit tender today but no big deal.
8)
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Friday(7/11/08) - Deadlifts (Back) & Abs
HEAVY DEADS FROM THE FLOOR
warmups
405x3
455x3
Add belt
495x3...EASY! PR
Close grip Chins
BWx15
Add 60x15
Add 80x15
Add 80x15
One arm DB row
125x20x3 sets - no straps
Machine Pullovers
180x15
270x15
320x15
Rope Crunches Arnold style
200 stack 15x3 sets
Calories - 4000 Approx. - High carb day!
Cardio - ZERO!
Weight - 231
I missed last weeks back session so i took it easy and decided to do triples instead of singles. next week i want to pull 545. i did a smooth triple with 495 and if i would have had more gas in the tank i was going to pull more, but i was exhausted after the 495 triple.
everything else stayed the same and i'm still very sore today, 3 days later...lol
If things stay on track, i will yank 585 soon... :)
8)
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Sat (7/12/08) - Cardio
Swimming outside in the heat!
1 hour at a moderate pace.
Calories - 3200 Approx. - Low carb day!
Weight - 230
8)
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Sunday (7/13/08) - Heavy Bench(Chest)
Flat BB - 2nd week of my periodization
warmups
425x3
435x2
435x3
Incline DB
125x15x3 sets - deep stretch at the bottom
Cable Flyes
80x15
100x15
140x15
Calories - 3800 Approx. - Moderate Carb day.
Cardio - Eliptical for 45 minutes
Weight - 231
Good session, weights are still light right now, as i'm in the early stages of my peridization protocol. if everything goes as planned, i should end the protocol with a 470 single, beating my current 1RM by 10 pounds...
Felt a slight tweek in my right elbow after incline, this isn't anything new, but i just like to keep track of these things.
8)
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niiice dude. what's your pull setup, man?
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niiice dude. what's your pull setup, man?
Form or routine?
I pull conventional, i've never felt good pulling sumo.
My routine is just to alternate heavy and speed days every other week.
Speed day is sets of 3-5reps.
Heavy day is all singles...ME day.
8)
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Tues (7/15/08) - Squats(quads, hams, calves)
Squats 5x5 - no belt - Ass to grass
warmups
385x5
385x5
385x5
385x5 - Killer
385x5 - Killer
Good Mornings
225x5x3sets - Felt good
Lunges
145x25x3 sets
Single leg extensions(ACL rehab)
90x25x3 sets - concentrate on full flex and squeeze
Double leg ham curls(ACL rehab)
130x25x3 sets
Standing calf raises
150x25
200x25
250x25
300x25...rest pause 5 reps
250x35
Calories - 3500 Approx. - Moderate carb day
Cardio - Swimming for 45 minutes
Weight - 231
Legs felt good this session, lots of strength out of the hole, but the last 2 sets were killer, i struggled to get the last rep on both sets. i'm still progressing very quickly, so we will see what happens.
Added good mornings to the mix, i haven't done these in forever, i remember doing these with 405 back in my prime...lol...i can't imagine doing that right now, 225 felt light and the reps were very deep and smooth. i might add weight to these in a few weeks, right now i just want to get my body used to doing them again.
In case no body noticed, i'm slowly moving towards a more "power lifting" style protocol. by the end of the year i'll probably be doing DE and ME days for bench, squat, dead and go back to my westside protocol...we shall see, things are going good right now and i enjoy the body building style workouts.
Knee is 110%
8)
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Weds (7/16/08) - Cardio
30 Minutes of Cardio circuit which includes.
-Jump Rope
-Side Steps and Side Jumps(ACL Rehab)
-Box jumps
-Target mits
Calories - 3200 Approx. - Low Carb day.
Weight - 231
Good session, nothing much to say.
8)
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Thurs (7/17/08) - Speed Bench(Shoulders)
Close Grip Bench w/ 80 pound chains
warmups
350(430 Top)x3 reps
360(440 Top)x3 reps
370(450 Top)x3 reps
Clean and press
225x5 reps
275x5 reps
285x3 reps...tough
Upright rows
95x15 reps
115x15 reps
155x2x12 reps
BB Shrugs
405x15 reps
455x2x12 reps
Calories - 3800 Approx. - Mod Carb day.
Cardio - 45 mins on the Elliptical
Weight - 230
I went 5 pounds lighter on close grips this week due to feeling out of it today. i did smooth reps but they were tough! for some reason i felt like shit all day, but still managed to get in a decent workout.
C&P was a struggle today, just didn't have any tricep strength left and i stalled out near the top with 285. i might back off these for a few weeks.
Added BB shrugs back into the mix, felt good. no grip training.
8)
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Saturday(7/19/08) - Deadlifts (Back) & Abs
SPEED DEADS FROM THE FLOOR
warmups
405x5
455x5
495x3...No belt.
Close grip Chins
BWx15
Add 60x15
Add 80x15
Add 100x15
One arm DB row
125x25x3 sets - no straps
Machine Pullovers
180x15
270x15
340x12
Rope Crunches Arnold style
200 stack 20x3 sets
Calories - 4000 Approx. - High carb day!
Cardio - ZERO!
Weight - 231
Another day feeling like ass, i had a head cold the whole weekend. i decided to take friday off to recover but it didn't help much.
I was planning on pulling 495x5 without a belt, just to get ready for some heavier pulling next week. 3 reps was all i could do today, no big deal.
Everything else went ok, i still want to pull 545 next week!
8)
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Sunday (7/20/08) - Heavy Bench(Chest)
Flat BB - 3rd week of my periodization
warmups
430x3
440x2
445x2
Incline DB
125x15x3 sets - deep stretch at the bottom
Pec Dec
140x15
180x15
200x15...rest pause 3 reps
Calories - 3800 Approx. - Moderate Carb day.
Cardio - Eliptical for 45 minutes
Weight - 231
Felt better today, all lifts went up nice and smooth. i think i'm finally beating this head cold. good session today, i'm going to ease into some singles by the 6th week of my periodization.
switched over to the pec dec for flyes, i get a good stretch and contraction using the pec dec.
8)
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Tues (7/22/08) - Squats(quads, hams, calves)
Squats 5x5 - no belt - Ass to grass
warmups
390x5
390x5
390x5
390x5
390x5...SMOOTH!
Good Mornings
225x5x3sets - Felt light
Lunges
155x20x3 sets
Single leg extensions(ACL rehab)
90x25x3 sets - concentrate on full flex and squeeze
Double leg ham curls(ACL rehab)
140x25x3 sets
Seated calf raises
90x25
135x25
180x25
205x25...rest pause 5 reps
180x30
Calories - 3500 Approx. - Moderate carb day
Cardio - Swimming for 45 minutes
Weight - 232
Very strong today, the 5x5 went very smoothly and each rep felt relatively easy.
Still going light on the good mornings, i haven't done them in such a long time that i want to get back into them slowly.
Started doing seated calf raises today and i'll stick with them for a while, calves are pretty sore two days later.
Knee is 110%
8)
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Weds (7/23/08) - Cardio
30 Minutes of Cardio circuit which includes.
-Jump Rope
-Side Steps and Side Jumps(ACL Rehab)
-Box jumps
-Target mits
Calories - 3200 Approx. - Low Carb day.
Weight - 232
Good session, i'm finally getting my stamina back after many years of not doing any type of muay thai training. it feels good to hit the target mits with pinpoint accuracy again.
I busted my ass when i missed a 3' box jump... :D
8)
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damn dude you seem like a strong guy, do you have any pictures or video clips posted?
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damn dude you seem like a strong guy, do you have any pictures or video clips posted?
Thanks Alex.
I'm actually not as big as you probably think!
My girlfriend says i look like Michaelangelo's David...lol
8)
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Thanks Alex.
I'm actually not as big as you probably think!
My girlfriend says i look like Michaelangelo's David...lol
8)
not Alex but you seem to have a million and one reasons for not posting a picture of yourself, what gives? no one expects you to look like Jay Cutler but at least prove you look like you train.
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not Alex but you seem to have a million and one reasons for not posting a picture of yourself, what gives? no one expects you to look like Jay Cutler but at least prove you look like you train.
Who said i train?
When i post my videos, i'll send you a link and a free bottle of KY.
8)
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::) more talk, if you were gonna post the clip you'd have done it by now, you're a fraud. :D
man, these squad-style gimmicks are sprouting up like weeds.
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man, these squad-style gimmicks are sprouting up like weeds.
Yup.
And they all follow me JUST like squad did.
WJ Harley, Warren, QuakerOats...etc.
I guess my lifts bother people...?
8)
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::) more talk, if you were gonna post the clip you'd have done it by now, you're a fraud. :D
do you seriously think i would make all this shit up?...lol
i have much better things to do Dave.
8)
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what's the big deal about posting some proof then?
you first, cap'n. show us what you're capable of, or just post a picture that proves you're not a gimmick, then i'm sure OL would be happy.
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i'm not the one with a training log with lifts like 445 for 3 on the bench and 125 pound db inclines for 25 reps and i'm not the one claiming to be a training expert, he is, i actually respect you more because even though you look like you've never lifted before you at least had the nuts to post pics and videos.
Never claimed to be anything Dave. never once claimed to be an expert and i've never claimed to be a big guy, in fact i think i'm actually small for what i can press.
I just posted my training weights and you got all insecure on us.
None of my lifts are out of this world considering i've been power lifting for over 7 years and i was juiced to the gills all 7 years...until now.
I'm surprised you haven't brought up the 590 shirted bench press... ;D
Keep reaching David, i don't have to prove anything to you, as i do not care what anyone thinks. i do NOT want your respect, you hold no weight around here.
Don't like it? leave or just off yourself and do society a big favor.
8)
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Never claimed to be anything Dave. never once claimed to be an expert and i've never claimed to be a big guy, in fact i think i'm actually small for what i can press.
I just posted my training weights and you got all insecure on us.
None of my lifts are out of this world considering i've been power lifting for over 7 years and i was juiced to the gills all 7 years...until now.
I'm surprised you haven't brought up the 590 shirted bench press... ;D
Keep reaching David, i don't have to prove anything to you, as i do not care what anyone thinks. i do NOT want your respect, you hold no weight around here.
Don't like it? leave or just off yourself and do society a big favor.
8)
hahahaha, same old bullshit, "i don't think my lifts are anything special, there are at least 20 guys in my gym who weigh under 175 who bench 500 for reps, i have nothing to prove to you". ::)
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hahahaha, same old bullshit, "i don't think my lifts are anything special, there are at least 20 guys in my gym who weigh under 175 who bench 500 for reps, i have nothing to prove to you". ::)
Same old Squad!
It's an honor to have you on my nuts again!
Do you still squat 495x12 reps? :P
8)
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Same old Squad!
It's an honor to have you on my nuts again!
Do you still squat 495x12 reps? :P
8)
i think he was claiming 545 at one point
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i think he was claiming 545 at one point
for six reps. under parallel.
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hey overload
do you ever have workouts where you get into the gym, warm up and put on the weight you usually use, but your strength just isn't there? this has happened to me my last 2 workouts, and i'm not sure why, but the weight i usually use just seems really heavy, and i feel like i lost strength. any idea why?
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Hey overload, this "quaker" guy isn't Squad. I have no idea who he is, nor do I care to get on the insider gossip of getbig to find out. But anyway, just another troll trying to mess with you. You're a good guy and mucho strong. Keep it real, brutha. 8)
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Hey overload, this "quaker" guy isn't Squad. I have no idea who he is, nor do I care to get on the insider gossip of getbig to find out. But anyway, just another troll trying to mess with you. You're a good guy and mucho strong. Keep it real, brutha. 8)
hi squad
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hey overload
do you ever have workouts where you get into the gym, warm up and put on the weight you usually use, but your strength just isn't there? this has happened to me my last 2 workouts, and i'm not sure why, but the weight i usually use just seems really heavy, and i feel like i lost strength. any idea why?
Yes, sometimes it's just in my head.
What rep range have you been training in?
Might need to deload for 2 weeks and then get back into it 100%.
Have you taken any time off from lifting in the last 3 months?
This usually happens to me when i cut carbs or train too heavy for consecutive weeks.
8)
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Yes, sometimes it's just in my head.
What rep range have you been training in?
Might need to deload for 2 weeks and then get back into it 100%.
Have you taken any time off from lifting in the last 3 months?
This usually happens to me when i cut carbs or train too heavy for consecutive weeks.
8)
It was (back) squats in the 4-6 rep range
i don't think it was psychological, but it could've been a lousy diet.
I took a 3 week break just about 3 months ago
I'll try cutting back on the weight for a bit
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It was (back) squats in the 4-6 rep range
i don't think it was psychological, but it could've been a lousy diet.
I took a 3 week break just about 3 months ago
I'll try cutting back on the weight for a bit
Stay in that rep range, just drop 50 pounds off the bar for 2-3 weeks.
See how that works, when you add the 50 back on...
8)
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Hey overload, how's training been going?
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My wrist has been acting up again. i messed it up due to years of shirted benching with way too much weight that my body was not meant to handle. it acts up every now and then, so i get a cortisone shot and take a few weeks off all pressing... :-\
Wicked got me all fired up on Saturday talking about competing next spring and i pulled 545 for a good single! it was a shaky pull but i think i might have hitched it a bit. i am happy though.
other than that, nothing special to note and i have been very busy at work so my diet has suffered. up to 236 pounds now...lol
Hope training is going well for everyone.
8)
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you're welcome old man ;D
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Saturday(7/19/08) - Deadlifts (Back) & Abs
SPEED DEADS FROM THE FLOOR
warmups
405x5
455x5
495x3...No belt.
Close grip Chins
BWx15
Add 60x15
Add 80x15
Add 100x15
One arm DB row
125x25x3 sets - no straps
Machine Pullovers
180x15
270x15
340x12
Rope Crunches Arnold style
200 stack 20x3 sets
Calories - 4000 Approx. - High carb day!
Cardio - ZERO!
Weight - 231
Another day feeling like ass, i had a head cold the whole weekend. i decided to take friday off to recover but it didn't help much.
I was planning on pulling 495x5 without a belt, just to get ready for some heavier pulling next week. 3 reps was all i could do today, no big deal.
Everything else went ok, i still want to pull 545 next week!
8)
Thise chins are might impressive at that weight.
I could do maybe fresh 45lbs for 15 lol
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Wicked got me all fired up on Saturday talking about competing next spring and i pulled 545 for a good single! it was a shaky pull but i think i might have hitched it a bit. i am happy though.
Damn straight man, that's pretty close to a 2.5 BW pull 8)
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I need to get in his face abit more.. ramp that number up abit higher HAHA!
though i don't think I'll catch him in the bench in the 220's... whatever I miss i'll try to make up in my pull! :P
seriously though.. it's good to know there are some strong fuckers in some of these raw drug free meets to compete against. Without someone to challenge or go after, kinda loses it's motivation beyond the usual of setting pr's in meets.
overload you're comign right along on that sick ass pull! man i'll trade you a few lbs on the dead for a few on the bench! LOL call me sometime to discuss the CATS principles broski!
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seriously though.. it's good to know there are some strong fuckers in some of these raw drug free meets to compete against.
I thought you were "on" ??? But yeah, I agree...lots of good strong dudes out there, some on this very board, to make the competition interesting.
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I thought you were "on" ??? But yeah, I agree...lots of good strong dudes out there, some on this very board, to make the competition interesting.
nope.. been awhile.. long enough to show clean anyway! ;D
but then again my fatass would have to cut 40lbs to get into his class... :-\ :-X
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nope.. been awhile.. long enough to show clean anyway! ;D
;D
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Thanks guys!
There are some strong bros in Texas, this RAW fed should bring some of them out of the woodwork. i know a lot of guys are getting fed up with all the equipment meets and are looking forward to some RAW meets.
Tiny's gym alone has many 400-500 pound benchers in the 220's-242's, but most of them are on the juice. i do know a guy who presses 515 drug free in the 242's, so i hope he doesn't cut weight!
Just like Wicked, i'm "drug-free" and i plan to stay that way for a long time. it's been about a year since i used anything.
Goudy - Chins have always been a strong point for me, but you kill me on dips. my shoulders cannot handle dips for some reason, so i haven't even tried them in years, i should though.
PANDA - I'm happy with the 545 pull, that is the most i have done since surgery and that means a ton to my confidence level. i'm sure 585 will be reached by winter!
Wicked! - i'm up to 236, so i will have to cut some weight as well, my bench numbers suffer the most when i cut weight, but my dead usually stays about the same. work and family life has been crazy, but i will go over the CATS stuff with you one day!...lol
Squats tonight! going to try 405 for a few reps! Knee feels great, so nothing will hold me back.
8)
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Hey, just wanted to pop in and thank you again for the help with my bench, everything's been going pretty phenomenal for 5 weeks in on the CATS program. And, on the plus side, you're pretty much responsible for me getting out of my "Flex magazine workout" rut and learning more about powerlifting and olympic lifting. If nothing else training is actually getting fun again for me.
Again, kudos, and anybody who's riding your jock regarding your weights can suck a dick.
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Hey, just wanted to pop in and thank you again for the help with my bench, everything's been going pretty phenomenal for 5 weeks in on the CATS program. And, on the plus side, you're pretty much responsible for me getting out of my "Flex magazine workout" rut and learning more about powerlifting and olympic lifting. If nothing else training is actually getting fun again for me.
Again, kudos, and anybody who's riding your jock regarding your weights can suck a dick.
Thanks bro!
I really enjoy helping people out and that is all that matters.
I want to help people realize how fun training can be and that power training can pack on muscle better than those Flex routines that everyone gets sucked into.
When you hit PR's all the time, you really look forward to your next workout.
Olympic lifts are the most enjoyable lifts IMO, i have always included them in my training and it shows.
Good luck!
8)
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yes Zach follow overload's training advice and you too can one day bench press more than you deadlift and squat. :D
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yes Zach follow overload's training advice and you too can one day bench press more than you deadlift and squat. :D
Hell yeah!
Thanks for the compliment Dave.
8)
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Hey OL, my lower back has felt very weak lately, and it really affects my squats and deadlifts, and some other lifts. It hurts a little bit, but it really just feels like it can't handle the pressure of those lifts when i want to go heavy. should i intentionally go light for the next few weeks and see if it gets better, or should i stop those movements altogether for a little while?
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Hey OL, my lower back has felt very weak lately, and it really affects my squats and deadlifts, and some other lifts. It hurts a little bit, but it really just feels like it can't handle the pressure of those lifts when i want to go heavy. should i intentionally go light for the next few weeks and see if it gets better, or should i stop those movements altogether for a little while?
Many things come into play, frequence of lifting and of course recovery all together.
One thing that helps my lower back is doing some good mornings after squats, i do 3 sets of 5 reps and i use about 50% of my squat max for the GM's.
If you are having back pain, i would take some time off any squating/deadlifting for a week or two and then come back light for a few weeks.
if you are like me, then squating heavy and deadlfting heavy in the same week is impossible. if i go heavy on squats, then my next dead lift workout is dynamic and based on speed. likewise, if my squat workout is light(speed), then my deadlifting that week will be ME and all singles. i keep squats and deads about 4 days apart and i could never make gains doing them on the same day.
I alternate like this.
Week 1 - Tues(Speed squats), Sat(ME Deadlifts)
Week 2 - Tues(Heavy squats), Sat(DE Deadlifts)
Repeat.
I'm not sure how your program is structured anymore, so let me know what split you are currently doing.
8)
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Many things come into play, frequence of lifting and of course recovery all together.
One thing that helps my lower back is doing some good mornings after squats, i do 3 sets of 5 reps and i use about 50% of my squat max for the GM's.
If you are having back pain, i would take some time off any squating/deadlifting for a week or two and then come back light for a few weeks.
if you are like me, then squating heavy and deadlfting heavy in the same week is impossible. if i go heavy on squats, then my next dead lift workout is dynamic and based on speed. likewise, if my squat workout is light(speed), then my deadlifting that week will be ME and all singles. i keep squats and deads about 4 days apart and i could never make gains doing them on the same day.
I alternate like this.
Week 1 - Tues(Speed squats), Sat(ME Deadlifts)
Week 2 - Tues(Heavy squats), Sat(DE Deadlifts)
Repeat.
I'm not sure how your program is structured anymore, so let me know what split you are currently doing.
8)
I actually took a week off of lifting completely last week, so I don't know why the lower back problem hit me this week. I don't remember injuring myself. But I think I'll take a week off of squats/deadlifts, and then start out light and get back into it.
My current routine is this:
Monday
Close Grip Bench 4-6 reps (alternate heavy and speed)
Military Press on Smith Machine 6-10 reps
Weighted Dips 6-10 reps
Rope tricep pulldown 8-12 reps
Tuesday
Deadlift 3,2,3 reps (alternate with speed deadlift)
Alternate wide grip/close grip weighted pullups 6-12 reps
DB or cable row 8-12 reps
Thursday
BB Bench 3,2,3 reps (alternate with DB flat bench)
Incline DB Bench 6-10 reps
Cable flyes 8-12 reps
DB hammer curl 6-10 reps
preacher curl 8-12 reps
Friday
Squats (alt heavy/speed) 4-6 reps
Leg extension 15-20 reps
Leg curl 10-15 reps
seat and/or standing calf 10-15 reps
I'll probably put the good mornings in
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Great stuff 8)
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Thanks!
Man i let this slide for too long, i'll try to keep it up to date.
Hurricane Ike kept me out of the gym for 3 weeks, due to helping family members sort out their damaged homes and coordinating with insurance companies.
I've been busting ass to get back up to 100% ASAP.
I need to get my ass in gear if i'm going to lift toe to toe with Wicked next spring! He has about 100 pounds on me in the dead lift, but i should hold my own in the bench press.
This is assuming Wicked can make it under 220.5 pounds... ;D
I did finally squat 405 for 3 and pull 545 for a solid single. Benching has taken a hit due to injury, but i should be back to normal in a few weeks hopefully.
BW - 233
8)
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Sorry about your injury :( My boyfriend Sean was hospitalized five weeks ago with a bad colon infection (he has diverticulitis). He lost 10 pounds and ... well ... whined about it a lot :) I told him, baby, be glad you didn't tear something again.
That cheered him up :)
On the subject of my bf, I'm curious: have you ever considered trying Dante Trudell's program? I know it's not a strength qua strength set-up, but Sean gets very good strength gains from it. It doesn't exactly permit for moving down in reps week by week like some powerlifting cycles, but "Dogcrap" does permit some low-rep sets of squats, deadlifts and rack deadlifts. In that respect it's not too unlike some powerlifters' training.
I digress ... sorry :( I only mentioned this because I think you might enjoy Dante's stuff. I have talked to him a few times and he is very sweet. He especially likes lifters who are already very strong and have plenty of experience under their belts (read: like you!).
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Sorry about your injury :( My boyfriend Sean was hospitalized five weeks ago with a bad colon infection (he has diverticulitis). He lost 10 pounds and ... well ... whined about it a lot :) I told him, baby, be glad you didn't tear something again.
That cheered him up :)
On the subject of my bf, I'm curious: have you ever considered trying Dante Trudell's program? I know it's not a strength qua strength set-up, but Sean gets very good strength gains from it. It doesn't exactly permit for moving down in reps week by week like some powerlifting cycles, but "Dogcrap" does permit some low-rep sets of squats, deadlifts and rack deadlifts. In that respect it's not too unlike some powerlifters' training.
I digress ... sorry :( I only mentioned this because I think you might enjoy Dante's stuff. I have talked to him a few times and he is very sweet. He especially likes lifters who are already very strong and have plenty of experience under their belts (read: like you!).
DC training is good stuff, i've always liked the way Dante went about his program. i've tried it word for word a few times and got burned out every time. rest/pause work seems to tax me a lot more than most routines, and i respond best to low volume. i did make gains, but i seemed to need to deload or cruise a lot more than he recommends.
If i got the chance to actually work with Dante, i would give the program a shot, as i feel it can benefit almost anyone when done correctly.
8)
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Thanks!
Man i let this slide for too long, i'll try to keep it up to date.
Hurricane Ike kept me out of the gym for 3 weeks, due to helping family members sort out their damaged homes and coordinating with insurance companies.
I've been busting ass to get back up to 100% ASAP.
I need to get my ass in gear if i'm going to lift toe to toe with Wicked next spring! He has about 100 pounds on me in the dead lift, but i should hold my own in the bench press.
This is assuming Wicked can make it under 220.5 pounds... ;D
I did finally squat 405 for 3 and pull 545 for a solid single. Benching has taken a hit due to injury, but i should be back to normal in a few weeks hopefully.
BW - 233
8)
haha we need to decide on the meet type, fed, and location.. maybe you should meet me half way at 242's LOL!
we both know you'll smoke my ass in the bench.. so if I can make up for that and then some in the pull we might have a little back and forth going on HAHA. Your pull is coming up fast.. I'm thinking I'll have to put up at least a 100lbs over your best deadlift to make give it a chance for what you bench.