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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: splinterhands on May 12, 2009, 07:34:54 PM
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What the hell?
I've lifting off and on ever sinse I was big enough to pick up a 10 lb solid bar but I've never stuck with it through thick and thin. My best all time lifts were 320 bench, 450 ish deadlift and probably 380 squats. Right now I'm weigh 195 but should be around 185, maybe even 180.
My year end goals are 300 bench, 400 squat and 500 deadlift...hopefully at 180, although I do love to eat.
The 300 bench is well in sight, the 500 deadlift seems attainable. I'm not sure the knee's will hold up for the squats although I'm giving it hell.
Here's my last full workout cycle. I started the deadlift routine that John O advised me to try. The rest is still a basic 5 X 5 built around squats and bench presses.
5-8-2009
Deadlift (1X2) @ 350 Sumo
Speed deadlifts (8X3) @ 290 combination sumo and conventional
supersets...
Stiff leg deads 100 X 8 ]
Bent rows 100 X 8 ]
Pulldowns 85 X 10] X 3
Good mornings 50 X8]
I finished so light it was more like a Denise Austin workout than a powerlifting routine but I've never worked my lower back so much so I wanted to get through it.
05/09/2009
Bench presses (after several warm up sets)
240/5
240/2
240/1
220/3
skipped 5th set
I'm starting to bottom on these. I started at 200 X 5 X 5 and my goal was one set at 250 X 5. This is well within reach even if it takes a few more weeks to get it.
05/11/2009
Squats
I just started doing these ATG and conventional so numbers are lower than my bests.
240 X 5 X 5
leg extensions... 10 reps X ? 100 ish. A couple sets just till I get the burn.
I have my accessory lift tomorrow (I'm a little sick tonight, so I'm going back to my last workout to post a base routine to start from)
04-30-2009
Close grip bench presses
200 X 7
200 X 4
200 X 3
Lying extensions
60 X 10
Pull ups
wide grip X 5
close grip X 6
Dumbell curls
30 X 6
30 X 4
Laterals
25 X 8 side
25 X 8 rear
The only thing I want to add is a calf day. Just calves nothing else. I work 12 hour shifts so although I try to get through in 8 days, it does vary according my my off days. I also run 2-5 nights a week, always 1 1/2 and usually around 14 minutes. The only supplements I use are protein powders and Baconators from Wendy's.
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My goals are as much strengh as I can get with visable abs. I want to enter some powerlifting competitions. I'm a police officer and 37 so keeping within those parameters I could probably be somewhat competitive on a very low level contest.
Any comments or suggestions? I'm open to suggestions from anyone, although any changes will still be around a squat, deadlift and bench routine.
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I wouldn't waste your time with a calf-only day, unless you're bodybuilding there's not much need for more than 4-6 sets in a given workout, if that. Plus a day with that much volume will probably impact your recovery for squats and deadlifts. I would just make it a general accessory day - heavy abs, calves, lats/upper back, grip. Stuff that tends to carry over to at least 2 out of the 3 lifts.
Personally, I started using a Westside program after switching over from bodybuilding 8 or so months ago and it's working rather well for me. Might be something to look into.
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I may not have listed my workout clearly.
pullups X 5 means 1 set of 5 reps. Not 5 sets. On my accessory day, I only do 3 sets of close grip, 1 set of skull crushers, 2 sets of pull ups, 2 sets of curls, and 2 sets of laterals. The whole workout takes less than 30 minutes.
Thanks for commenting Zack. What exactly does Westside mean? I've heard the term thrown around for a while and what I've figured out is that it involves a lot of chains, bands, partials?
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Today's workout 5/13/09
Close grip bench presses
205lbs x 7 reps (new PR)
205lbs x 5 reps
205lbs x 2 reps + 1 rep regular bench press (barely got it, my tri's were shot)
Lying extensions
50lbs x 10 reps
65lbs x 4 reps
Careful on these, they used to really hurt my elbows doing them heavy
Pulldowns
80lbs x 12 reps (Way too easy)
curls
60lbs x 10 reps + a few forced. (1 set but a good pump and fully worked muscle)
Lateral raises and rear laterals (1 set of each)
20lbs x 10each side (these are light and mostly to keep my shoulder's together)
I did calves earlier today. I set each leg, standing one leg calf raises, added some forced reps at the end. This is based off the calf thread on here. Trying to work into it, I can't get too sore because I walk a lot on my job, and climb a lot of steps so an extremely sore day would be hell.
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A quick Westside summary:
http://www.elitefts.com/documents/periodization_bible__part_1.htm
http://www.elitefts.com/documents/periodization_bible__part_2.htm
A lot less complicated than a lot of people will try to make it.
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Calves were killing me today. Ran 1 1/2 in 15:30 >:(
I only worked a 4 hour ot today so I spent a lot of the evening looking up Westside training. It looks very interesting. Once I finish this cycle, I think I'll give it a shot.
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If you end up with questions on Westside let me know. I've pretty much thrown myself into it since I switched to pl'ing almost a year ago, and have a decent amount of experience with it.
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Today deadlift day
400lbs x 2 reps x 1 set felt great!! sumo
speed deadlifts
300 x2reps x 1 set felt light (sumo)
300 x 3/4 rep (sharp shooting pain in my back)??? I think I rounded my back because I lifted conventional and didn't get my butt low enough. It doesn't feel too bad right now but I guess I'll back the weights down my next deadlift day and start a new cycle over. :(
That was the first time in recent histoy I hit 400 too. It may be my lifting style but I've never had problems locking a weight out. All my problems come at the bottom of the lift. If it gets anywhere near my knees, it's going up.
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I also did the one leg calf raises again. I set each leg, cheats with a few negatives at the end. Hopefully they won't get as sore as they did last time I did these sinse I have a PT test at work tomorrow. ???
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Any certain deadlift warmups. Heavier weights are starting to require more intense warmups and this is where I get a little lazy.
I watched several vince anello vids today. He seems to straighten his legs quick and pull it up with a lot of his back. He is also a brute and born to pull, so his style is not the same as mine.
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For a 400lb pull I would do something like this:
SetsxWeightxReps
1-2x135x5
1x185x5
1x225x3
1x275x3
1x315x1
1x365x1
1x400x1
You could potentially skip the 185 and 275 warmup sets, but I would suggest at least keeping them in on days when you're feeling a little sluggish.
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I haven't updated for a while after my back was tweaked. I did my regular bench and squat workouts, only with lighter weights and after taking a week for the back to heal.
Tonight I started pulling deadlifts and got up to 320 and realized that I had gotten stronger after taking some time off. I pulled one set of 370lbs x 1 rep then put 420 and pulled it somewhat easy for a good solid rep. I probably did around 6-7 sets, starting at 150 and maxing at 420. I actually put 450 on the bar and almost got it up to my knee's before deciding that it wasn't worth risking injury again so I dropped it.
I then did three sets of shrugs off a power rack- I believe 220lbs for 10-12reps, two sets of pulldowns to failure at 10-12 reps, two sets of (I believe they're called) hypers with bodyweight and stopped a few reps short of failure. I probably got around 15-18 reps of these. I then did 2 sets of sit ups with your feet straight up in the air (I'm not sure of that machine either).
I can workout in a fully stocked gym for free here on campus, completely by myself if I just grab the key. It's just a matter of changing, working out, getting cleaned up again and going back to work that sucks. They left the radio on but it was some oldies crap so that didn't help much. All the cool machines may make it worthwhile though. At the house all I have is a bench, power rack, pulldown station, pullup station, 400ish pounds of weights, 6 adjustable dumbells and about 200 lbs of weight for those.
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I also scoured some chains from jobsites to use for lifting. I know, I don't need them yet but I want to play like the big kids. 8)
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Bench day- I used it to judge progress.
150lbs x 10 reps
220lbs x 1 rep
240lbs x 1 rep
290lbs x 7/8th of a rep. I lost it at lock out?? I noticed my ass was coming off the bench even though I used the set up recommended on here. I'm going to re-evaluate my set up to keep that from happening.
Tomorrow will be deep squats... These could have embarrasing low numbers. I'm starting my squat program from scratch using ass to calves lifts.
I'm actually getting to the point that I LOVE DEADLIFT DAY???? It's a good feeling to pull weights that others that consider themselves stronger and younger can't even budge off the ground.
Peace out...I'm heading to the river for a night of catfishing. :)
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Today I did a new exercise that I invented. It's called "digging a fucking pond to keep the wife happy and putting out" I did an estimated 10,000 reps with a pick and probably 5,000 shovel throws of dirt. Believe it or not that's about the best cardio I've done in a long time...
Squats tonight...maybe. Weight still 195ish even though I've added muscle and it's a more proportioned 195. I was wanting to get down to 181 but I may be better off eating more, adding strength and getting 198. I can't diet and cardio AND gain strength. So of those three I'll take the strength.
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I still did squats even though I was REALLY pushed for time.
150 x 10 reps
200 x 10 reps
Thats it I completely changed my lifting style on squats and am just getting the basics down. Even that though I feel it way more in my quads than my normal wide to parallel (or so) squatting style. I'm going to really push the squats until I can get in the mid-350's. It kinda sucks I pull 420 and am actually sucking air from two sets of squats 1/2 that weight.
I've also stuck with the calves one leg long set to failure sets and it's really working. This is the biggest my calves have been. I'll start getting some pictures on once I clean the living room. ;D
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Todays workout...accessory day
Closegrip benches
150lbs x 5 reps warm
220lbs x 4 reps (new PR)
170lbs x 6 reps + 1 rep regular to get a 7th rep
Lying extensions
60lbs x 8 reps lying
tricept ext standing
60lbs x 6 reps
pullups (widegrip)
Bodyweight x 6rep (new PR, I think)
lateral side raises
20lbs x 15 reps
lying lateral raises
20lbs x 10 reps
Did my crazy one leg calf thing too. The soreness only lasts a few days now... ;D
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I felt like such a pussy from my last squat day that I did squats again, on three days rest which was plenty considering my last "workout."
Squats (legs close together, knee wraps no belt, WAY below parallel.)
50lbs X 10 reps
150lbs x 5 reps
220lbs x 5 reps
270lbs x 3 reps
320lbs x 1 rep
My squats are a work in progress. I still have to fight to keep my knee's tight cause I've always squatted sumo. I can feel the "bounce" at the bottom and my knee's actually feel better than going parallel. Of course, my knee's are wrapped so tight I couldn't feel my toes. I like the way Kaz squatted and am using that as my model.
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Deadlift day! ;D
I felt like doing something a little different so I did just deadlifts and kept pushing the weight up.
stretching, warming up- 5minutes
150lbs x 10 reps
150lbs x 5 reps
220lbs x 3 reps
320lbs x 1 rep
400lbs x 1 rep
425lbs x 1 rep
425lbs x 1 rep
All with no straps or chalk. I'll post a couple pictures of my last two lifts on here in just a few. The first one looked like I didn't lock out so I had my wife take another one more from the side. I haven't saw them large scale myself so I'm not sure how they'll turn out.
Also, I wasn't at the gym so I only had 395lbs for an olympic bar SO I attached a 7 1/2 lb plate to either side to get the 425. I can see 500 coming soon on these. If only my squats were as good.
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pictures- side view
(http://i186.photobucket.com/albums/x188/splinterhands/3.jpg)
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Rear view. Plate weights from left to right 7 1/2 (attached), 2 1/2, 5,10, 25,25,25,35,45,5,5,bar (45lbs),5,5,45,35,25,25,25,10,5,2 1/2, 7 1/2 (attached). I know, I need some more 45's at the house.
(http://i186.photobucket.com/albums/x188/splinterhands/1.jpg)
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Today- Bench press day. I decided to go heavy off the pins.
With pins 10" off chest.
150lbs x 10 reps
220lbs x 5 reps
320lbs x 1 rep
340lbs x 1 rep
370lbs x FAIL
With pins 6" off chest
320lbs x 1 rep
220lbs x 5 reps
I'm shot!! That's the most weight I've ever pushed, even if it wasn't a full press. Here's 340 locked out.
(http://i186.photobucket.com/albums/x188/splinterhands/SD531547.jpg)
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Looks a little like my old setup. ;D
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;D I'm sure my ex-wife has a much nicer one based on the amount I send her each month.
Of course she's turning into a fatass so go figure... 8)
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Squat day. All feet close, ATG way below parallel. Knee's were aching, not enough to hurt strength but enough to take the "fun" out of it.
150lbs x 10 reps
220lbs x 3 reps
270lbs x 3reps
320lbs x 3 reps
270lbs x 5 very tough reps.
That's it. Working on form, less on weight and trying to get more squat days in each month.
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accesssory day
Closegrip Bench Presses
150lbs X 5 reps
225lbs X 4 reps (new PR)
I'm stopping there because I can really feel a deep down aching from doing benches off the pins a few days ago.
Lying tricept extensions
70 lbs x 10 reps (new PR)
Standing extensions
70 lbs X 4 reps (new PR)
Curls
70lbs X 10 reps
Standing laterals
25lbs X 15 reps
Rear laterals
25lbs X 15
I've gotta work the next three days so Monday will be my next workout day. I may go back to the Coan deadlift program. Or maybe not?
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Time to set up a new training routine. It usually takes me 8-9 days to finish a 4 day program because of work, family, ect.
Day 1- Coan deadlift program (425 start- 500 finish) This time I'll finish for sure. :-\ I hope.
Day 2- Bench presses (start set 1 at 220 and work up from there) (Increase weight every workout until I can hit 300lbs max) I might do something different every third workout or so, chains, partials, 10 sets x 1 rep following voice commands or something like that.
Bench press
Set 1- 5 reps
set 2- 3 reps
set 3- 2 reps
set 4- 5 reps
Lying extensions or standing extensions
2 sets x 8 reps
Leg raises
50 reps
Day 3
Squats (basic 5 x 5) same weight every set, increase weight every workout plus I'll add a 1 X 1 at the end with maybe 80-90% max weight.
Leg extensions
2 sets X 10 reps
OR
(if at gym) leg presses (2sets X 10 reps)
One leg calf raises to complete failure, one set each leg.
crunches 50 reps
Day 4 accessory day
Close grip bench presses
3 sets x 6 reps
curls
2 sets x 8 reps
situps
50 reps
Unless I'm feeling good this evening, it will be me and Coan tomorrow.
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I started Coan's program tonight (a day early) It felt pretty heavy to start with anyway?
1 Set x 2 reps at 375lbs sumo
8Sets x 3 reps at 300lbs all sumo (I just can't pull conventional without feeling like my back is going to snap)
The next 4 are done without rest.
Straightleg deadlift 135lbs X 8reps
Bent row 105lbs X 10 reps
pullups (wide grip) 8 reps (slightly cheated on last few)
goodmornings 60 lbs x 8 reps
That's all I had in me. I couldn't finish the last two supersets!! What I'll do is use this as my next workout as well. It may turn out to be a 30 week program, instead of 10 weeks but I'm hitting 500 at the end of it.
Side note...my ex wife's husband (poor bastard) gave me some killer chains today. 32 pounds of 1/2 chain for free. Bench press tomorrow!!!!
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Also I found out why you don't wrap your knee's with squat wraps when deadlifting. The fugging bar hits it!!!! :-\Can you use some type of knee sleeve for deadlifting if you have knee pain?
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Bench presses
220lbs X 5 reps
240lbs X 3 reps
250lbs X 2 reps (long pause at bottom of both, still easy)
220lbs X 5 reps (extra long pause at bottom of last one, not so easy)
lying extensions
60lbs X 6 reps (tri's already shot)
60lbs X 5 reps
50 reps of leg raises
All in all not bad considering the day I had.
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Based on the experience I and my training partner have had with the Coan program, 75lbs is going to be too aggressive. Even with the 50lb gain I had initially calculated, the first week was pretty easy in terms of weights. My guess is that anything over a 5% gain on your current max is too much. I'd recalculate the rest of the weeks based on trying to hit 450-455, and then take a new max on week 11. I think the program works best if you estimate conservatively and then re-test at the end. I started with a 352 max and set 400 as a goal, and after the 4th week recalculated my goal to 365 and then will retest after I'm done.
Just something to think about from someone who's already made the same mistakes.
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I agree. My plan was if I couldn't finish a workout to redo the same workout the next time until I completed it then move on to the next one. If it gets retarded, I'll just reset back to something more manageable.
I've had the shittiest week of my life...ever. I've been eating horrible, smoking like a freight train and not really feeling like doing anything but I finally forced myself back tonight. The good thing (I guess) is that I lost five pounds in the last week. ;D I'm down to about 192ish.
I'll complete a lower body workout tomorrow then get back on my workout.
Bench presses
150 X 10
220 X 3
250 X 1
270 X 1 actually felt pretty good considering.
random curls, side laterals, rear laterals, abs, ect.
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I did a shortened deadlift workout today, just something to get back into it.
Deadlifts (all sumo)
150lbs X 10 reps
220lbs X 6 reps
270lbs X 3 reps
370lbs X 2 reps
410lbs X 1 rep
I felt pretty decent today, but I have to work tonight so I shortened my workout so I start a new cycle on Monday with bench presses.
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I agree. My plan was if I couldn't finish a workout to redo the same workout the next time until I completed it then move on to the next one. If it gets retarded, I'll just reset back to something more manageable.
If you try this, be warned that if you somehow manage to pull it off, all of your other lifts will go in the can very very fast. If you're drug free I highly doubt your nervous system can tolerate that much abuse.
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I'm more drug free than I'd like sometimes. ;D
I will keep an eye out for that. Right now I'm just trying to get back on track. 410 deadlift did feel pretty easy even though I have probably 1/2 the energy I normally do. Thanks for your input.
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Also I noticed you were cutting back the accessory exercises. I was actually thinking the same thing, that does seem like it may be a little excessive. It would make a good back workout just with the accessory exercises.
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Also I noticed you were cutting back the accessory exercises. I was actually thinking the same thing, that does seem like it may be a little excessive. It would make a good back workout just with the accessory exercises.
Not necessarily cutting them back, just modifying them. Changed barbell rows to a bench-supported variation and switched GM's to back raises. Same volume, just saving my lower back a little when needed. On good days I'll keep the recommended accessory exercises. I think keeping the volume as is on the accessory stuff is important as that's where a lot of the strength gains are going to come from. Deadlifting by itself only goes so far once the technical aspects are ironed out.
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Start of a new cycle today...
Benchpress (with 40lbs chain at top-probably 10lbs at bottom)
150lbs + 40lbs chain- 5reps
220lbs + 40lbs chain- 3reps
230lbs + 40lbs chain- 1 rep
250lbs + 40lbs chain-1 rep
260lbs + 40lbs chain- FAIL
220lbs +40lbs chain-2 reps
220lbs + 40lbs chain- 1 rep closer grip
GREAT WORKOUT!! Finally. First time I've used chains and I really like them. They smoothly increase resistance as you get stronger and really force you to get momentum at the bottom to complete the lift.
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Squat workout off a 16" box
150lbs X 5reps
150lbs X 5reps
220lbs X 5reps
230lbs X 5reps
230lbs X 5reps
Different and my inner thighs were actually on fire the last few reps. I think I'll use these more.
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Close Grip Bench Presses
I lowered the weights but completed the reps as fast as possible
150 X 5
150 X 5
150 X 5
150 X 5 added 40lbs chain
170 X 5 added 40lbs chain
170 X 5 added 40lbs chain
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Chains are fun.
Good stuff, great pics...keep it up! :)
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Thanks Rip.
I just started using the chains but I really like them. They keep you really pushing through the entire press and make you really pop it at the bottom to get momentum.
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Today's deadlift.
I scrapped the Coan for now... Maybe later?
150lbs X 5reps
220lbs X 3reps
270lbs X 3reps
320lbs X 2reps
320lbs (+55lbs chain) X 1rep
370lbs X 1
370lbs X 1
410lbs X 1 (slightly tweaked left bicep) :-[ I gave it a few minutes and I guess I just very slightly tweaked a nerve or something. It feels fine except slight tingle, not sore or painful at all just a little tingle.
410lbs + (55lbs chain)= Fail ;D I was feeling good, just not THAT good.
I also saved the belt for the last few sets. This finishes up my first cycle of my new workout. I "accidently" ;) cut up my good tow chain today. That gives me a total of 55lbs of chain.
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Bench press today. I decided to do two board presses.
150lbs X 10 reps
220lbs X 3reps
220lbs X 3reps
270lbs X 1rep
300lbs X 1rep :)
220lbs + 55lbs chains X 3reps
220lbs +55lbs chains X 3reps
I had a little shoulder pain that went away after warm ups. I may need to go easy the next bench day and give my shoulders a little break. I'm not 20 anymore. >:(
That's the first board presses I've done in about 20 years. We used to do "towel" presses using a taped up towel about the size of two boards. I got 330 on a towel press back in the day, although my form is much better and smoother now then back then. I'd be afraid I'd break ribs and dislocate my shoulders with the "form" I used to have. ;D
The good news is that I'm almost at my strongest although I don't "look" nearly as good at 190 as I did at 180. >:(
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Squat day all done on a box.
150lbs X 10reps
220lbs X 3reps
230lbs X 3reps
250lbs X 3reps
270lbs X 3reps
270lbs X 3 reps
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What is the box height?
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15 inches. It's below parallel but not as much as I thought at first. Just for fun I did a few sets sumo and had trouble even getting down to it. I'm very weak at the bottom.
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Today. Close grip bench presses
150lbs X 5 reps
150lbs X 5 reps
215lbs X 3 reps
240lbs X 2 reps (PR)
250lbs X 2 reps (Bigger PR)
My triceps are really responding to the heavy close grips. The chain workouts I've been doing have really added power at the bottom of my lifts. If I can get my chest to catch up then I may be breaking 300lbs easier that I thought. I'm amazed at the amount of strength I've added without adding that much muscle. Once I reach my strength goals, I may do a 4-6 week bodybuilding phase just to see what I can look like.
I may add a daily boxing workout for a few months to help cut out some of the excess fat. My only focus lately has been adding as much strengh as possible.
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Deadlifts
150lbs X 10reps
220lbs X 5reps
270lbs X 5reps
320lbs X 1rep
370lbs X 1rep
410lbs X 1rep
410lbs (+62lbs chain) X 1rep :) :) :) :) :) :)
320lbs X 5reps
SLDL
150lbs X 8reps
150lbs X 10reps
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Once I reach my strength goals, I may do a 4-6 week bodybuilding phase just to see what I can look like.
I would suggest devoting more like 12-16 weeks if you want to see any significant change. 4-6 won't get you very far.
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Yeah I know but ADD is a bitch. ;D
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Today's bench press
150lbs X 10 reps
220lbs X 2 reps
270lbs X 1 rep
150lbs X 13reps
150lbs (+62lbs chain) X 5 reps
I'm staying pretty consistant but gaining very slowly. My lats and back were still sore from my deadlifts yesterday so that may have bothered me some. However 270 with a pause at the bottom felt pretty solid. :)
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Today's squat day all on 15" box. I checked it from every angle and it's about 2" below parallel. I did feel like I was a little more flexable and able to hit the box easier although coming up just sucks. I just don't have the "feel" of really pushing the bar up yet. I'm just amazed at the strength difference between my squat max and my deadlift max.
150lbs X 8reps
150lbs X 5 reps
220lbs X 3 reps
270lbs X 2 reps
320lbs X FAIL I think that's the first squat fail I've had in a long time and it's not a great feeling. Luckily I had the safety bars close so it wasn't that bad.
220lbs 5reps
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Did you get a chance to read the Westside articles yet? Let me know if you have any questions.
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Yes, I did. I'm about ready to jump into it. Thanks again.
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Close grip bench presses
150lbs X 6 reps
150lbs (+62lbs chain) X 3 reps
200lbs (+62lbs chain) X 3 reps
210lbs (+62 lbs chain) X 2 reps
230lbs (+62lbs chain) X 1 rep
150lbs (+62lbs chain) X 8 reps
side laterals, dumbell curls, wrist curls, dumbell presses- weights not worth mentioning. ;D
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Deadlifts
150lbs X 8 reps
220lbs X 5 reps
270lbs X 3 reps
320lbs X 1 reps
370lbs X 1 rep
420lbs X 1 rep (easy)
460lbs X Fail (just barely, lost grip on right hand) >:(
450lbs X 1 (Used dirt for chalk.) :( NEW PR ;D (50lbs to go in 6months)
This is the fist time my grip has been the weakest link in my deads. I guess it's time to invest in some chalk. Also my underhand grip felt good, it was my overhand on my right that gave way. Is that normal?
SLDL
150lbs X 8 reps
200lbs X 5 reps
200lbs X 5 reps
Bent rows
200lbs X 3 reps
I'm trying to work more volume into my lifting. Everytime I've added sets, I've had to lower the weights a bunch. Now I'm just trying to slowly add a few sets while keeping the weight and intensity high.
I'm still sorta floating on programs but I've added quite a bit of weight to my lifts so I'm sticking it out.
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you are making great progress!
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you are making great progress!
Thank you. Appreciate the encouragement!!
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450lbs X 1 (Used dirt for chalk.) :( NEW PR ;D (50lbs to go in 6months)
Olde school. 8)
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;D About as old as it gets.
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Bench press
150lbs X 10reps
150lbs +(62lbs chain) X 5 reps
220lbs +(62lbs chain) X 1 rep
240lbs +(62lbs chain) X 1 rep
260lbs +(62lbs chain) X 1 rep (PR)
220lbs +(62lbs chain) X 1 rep
150lbs +(62lbs chain) X 5 reps
Dumbell tricep extentions 30lbs X 12 reps X 3 sets
dumbell curls 30lbs X 12 reps X 2 sets
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This is a summary of my best lifts so far... I'm doing this as a future guide of where I'm at today to push for better lifts in the future. I realize the weights aren't all that much and this isn't intended to brag about anything. Some of the lifts I've really pushed to get that weight and some I haven't really pushed that much at all. This is just a reference of where I'm at right now.
Bench press 270lbs (290lbs August 4)
Bench press with 62lbs chain 260lbs
Deadlift 450lbs (460lbs August 9th)
Squat to 15" box 270lbs (320lbs July 27th) (340lbs August 4) (350lbs August 24)
SLDL 200lbs (210lbs July 30)
Close grip bench press 250lbs (260lbs August 7th)
Close grip/with 62lbs chain 230lbs
Shrugs 200lbs X 10 reps
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Squats to a 15" bench. Maybe a minute or two rest between sets. Entire workout probably 20-25minutes.
150lbs X 8reps
220lbs X 5reps
270lbs X 3reps
290lbs X 2reps
300lbs X 1rep
310lbs X 1rep
320lbs X 1rep
I hit the 320 I missed last time AND had plenty left. I think I'm starting to get the groove of the box squats down as much as actually getting stronger.
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Weight is now 200. >:( So much for getting down to 181.
At least I can eat junk and call it bulking or even carb loading...
I've gotta start cutting weight. :o
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Not really feeling today.
Close grip bench press
150lbs X 10reps
200lbs X 3reps
200lbs plus 62lbs chain X 1rep
240lbs plus 62lbs chain FAIL
200lbs X 5 reps
That was it. I may do some cardio this evening.
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You have been sticking with flat bench for at least a month straight. May be time for a change.
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I've been with flat bench sinse I started back 8 or so months ago. I'll try some inclines but I'm worried about shoulder issues. I can't do an overhead press without shoulder pain, although I get no pain usually from flat benches.
I guess I could always do low inclines, or low declines. Something different anyway. :) I may be getting a little burnout. Home stress and work stress takes a toll and it probably doesn't help that I'm always doing low reps and going to failure every workout.
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Try these for 3-4 weeks instead of your heavy benches and then work some shoulder pressing afterwards:
Great for rotator therapy.
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Didnt remember the injuries and such. You need to lighten up the weight, take a break, or change the movement. Less weight + different movement would be best.
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I'll lighten the weight and maybe even try some crazy bell presses. This also gives me a chance to save my energy for my weakness, my squats.
I've had shoulder problems for several years. It culminated one day when I was kayaking and rolled my boat. In attempting to roll back upright I put my left shoulder too far too the side and when I pulled it actually popped. I went back underwater and had to roll up on my right side. I thought it was really, really fucked because I couldn't raise my arm even close to parallel at my side. It slowly got better though and life went on.
A couple years ago, I started lifting again and went too heavy too fast and it literally hurt to even sleep. Now, I'm very careful about the position I put the joints in, even as I go heavy and haven't really had too many problems. I'm more worried about my knee's now, although even they seem to be improving the longer I stay at it.
Thanks to you both for your input.
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Nice log dude.
Ill pop in and see how you get on from time to time. Keep at it and keep the pics and progress coming!
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Thanks!! I can use any and all advice.
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Today. Deadlift day. I guess this is called deload week...so here goes.
deadlift
150lbs X 10 reps
200lbs X 10 reps
SLDL
200lbs X 10 rep
210lbs X 5 reps (Had to throw a PR in somewhere) :)
Shrugs
200 lbs X 10 reps
Dumbell rows
50lbs X 10 reps
65lbs X 10 reps
This is a short, easy workout but I actually feel it in my muscles. I don't do high reps on anything and although I'm outta breath, I've got a good pump in my forearms, lats and lower back. Interesting...
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Short easy bench workout
150 (+62lbs chain) X 3reps X 2 sets as fast as I could move the bar
150 (+62lbs chain) X 10 reps
Incline bench
150lbs (+62lbs chain) X 3 reps
150 no chain X 5 reps
I can really feel the inclines and have a huge chest pump. :)
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Squats to a 15" bench
150lbs X 10
150lbs X 5
200lbs X 5
270lbs X 3
320lbs X 1
330lbs X 1 (PR)
340lbs X 1 (newer PR)
350 X should have stopped at 340. ;D I slightly injured my neck leaning forward into the safety bars. It's all good, I'm getting stronger.
My squats are still in the stage that I gain every week as long as push it. I almost am starting to enjoy the heavy sets...almost. I widened my stance somewhat, maybe I could call it 1/2 sumo? I still don't really "feel" what it takes to really lift heavy in squats. That could be because what I always done were 1/2 squats even though I didn't realize it at the time. It's taking some time to really get any push at the bottom...
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Closegrip Benchpress
150lbs X 10 reps
200lbs X 3 reps
230lbs X 2 reps
260lbs X 1 rep (PR)
260lbs X 1 rep pretty easy pause at bottom
Curls, standing tricep extensions, laterals, ect
I'm sorta surprised I hit this one. I slept about an hour last night, worked today in my cabinet shop today and finally got a few hours sleep this evening. When I woke up, I got on here and logged on the political forum and got mad enough to go work out. ;D
My work schedule has got me all mixed up. I've been on nights so long that I can't sleep anymore. That throws off my diet and everything. >:(
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a night schedule will screw everything up!
awesome PR!
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Thanks! I slept a solid 12 hours last night, finally. :)
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Yesterday...Cardio on a row boat for a couple hours.
Today. Short walk then deadlifts
Deadlifts with my new Chucky's and chalk.
150lbs X 10 reps
220lbs X 10 reps
270lbs X 3 reps
320lbs X 1 rep
370lbs X 1 rep
420lbs X 1 rep
460lbs X 1 rep (easy and I held it for several seconds) (PR) :) :) :)
I got the 460 I missed a few weeks ago, thanks to the chalk as much as a strength increase. I'm still undecided about the Chucky's although they seem to get you a little lower to the ground.
The chalk most definately makes it easier to hold the bar and adds some weight to the pull but it tore my hands up. I thought I had tough hands too.
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Chucks give the most noticable benefit when you're using wider stances - sumo dl's and wide-stance squats. Regular athletic or cross-training shoes make your foot roll around a lot, Chucks don't. Not quite as substantial with conventional stancing except for the benefit of the lower sole.
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Everything I deadlift is sumo-ish. Not wide enough to smash toes under the plates but much wider than conventional. I'm sure I'll get used to them again, just like seventh grade. ;D
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Bench press heavy
150lbs X 10 reps
150lbs X 10 reps
220lbs X 3 reps
240lbs X 2 reps
270lbs X 1 rep
290lbs X 1 rep (20lb PR) :) :) :) :) :)
150lbs (+62chain) X 8 reps (going for some of that hypertrophy I keep hearing about)
Pecs fried, shoulders ok, triceps pumped, 20lbs PR...life's good. I think I had 300 in me, which was my original goal for year end. If I can just stick with it and not become a "no new topics" thread on here. >:(
I've been talking with 11venthour about the meets and will find one to go to soon.
I'll get some new pics up pretty soon. At least some training pictures, not much to look at posing anyway. ;D
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We can call this a "before" picture. >:( This was a few years ago near the end of my police academy. I popped my ribs and had to finish by duct taping my ribs together. I hadn't touched a weight in a few years when this was taken, although we did quite a bit of situps, pushup, fighting, running, ect.
(http://i186.photobucket.com/albums/x188/splinterhands/DSCN0023.jpg)
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Brutal Wal-Mart weight belt. :P
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;D How about economy knee wraps?? ;D I grew up in WV so duct tape is an old friend of mine.
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The aftermath of such an endeavor would resemble a large carpet sample....were I to do such a thing.
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LOL that looks like a bitch to take off! ;D
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;D Applying duct tape to your body is probably NOT recommended by three out of four physicians. ;D
And you thought I was bullshitting you when I said I taped them up to finish. :) That was about as much pain as I could tolerate. The tape actually cut the really "sharp" pains down to a managable level.
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;D Applying duct tape to your body is probably NOT recommended by three out of four physicians. ;D
And you thought I was bullshitting you when I said I taped them up to finish. :) That was about as much pain as I could tolerate. The tape actually cut the really "sharp" pains down to a managable level.
i had to duct tape my hand during the police academy. we were doing active batons against the red man suit. i went out there and smashed the shit out of the instructor to the point where he screamed, and then he said i couldn't do the same shit without my baton.
so on round 2 i threw my baton down, punched through the plastic face mask busting up his face and my hand in the process ;D
goddamn i loved the police academy, i really love it now that i am one of the lead instructors ;D
bench
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goddamn i loved the police academy, i really love it now that i am one of the lead instructors ;D
bench
The last couple months of the academy were great!! Redman, shooting, driving, officer survival all good stuff. Once was enough though. ;D Is the one you instruct at 20 week basic LE?
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The last couple months of the academy were great!! Redman, shooting, driving, officer survival all good stuff. Once was enough though. ;D Is the one you instruct at 20 week basic LE?
i usually teach a 24 week basic. i am thinking of getting out of it and just teaching sniper classes from now on. i have instructed about every class you can think of except grammar, and driving. i just dont have the patients to teach those retards how to drive.
bench
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During our driving week, on my first pursuit, I called out to our "dispatch" that I was in pursuit of a Crown Royal. (pause, pause, pause, fuck "I mean Crown Victoria") ;D A girl I graduated with gave me a 1/5 of Crown Royal as a graduation present with a card that said "you can stop pursuing, here it is" :)
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Squats
150 X 5
200 X 5
270 X 5 box
290 X 3 box
290 X 3 box
350 X fail (again) >:( Pitiful attempt. :-\ I've been really busy and just realized that it was 12 days since my last squat day... I need to pick up the pace.
I'm just too impatient. Every workout I expect to add 20-30 lbs and when I have an off day it gets discouraging.
Looking back at where I was several months ago, I'm doing quite a bit more weight and going full depth so I guess I should be happy where I'm at. Mostly I'm staying injury free.
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You're doing fine, just enjoy the big jumps when they happen.
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Alright...
I'm getting down to 181. I AM FUCKING GOING TO LOSE THIS 15 pounds!!!!!
I hope. :-*
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If I dont add 20-30 lbs on my lifts every week then it just aint worth it! >:(
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;D ;D ;D I knew it had to stop sometime... It's fun getting easy gains. I guess it's time for a better workout plan and a diet. I think I'll give westside a shot, starting my next full rotation.
My wife joined this "fitness club" this evening. I don't think it's for me, it's a little "uppity" with a lot of old people and you can't use chains or chalk or probably make much noise lifting. I just found out also that I made it into our detective program, so I'll be back to a normal day job for a while anyway. This should help get my routine and diet down pat.
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Close grip bench press
150lbs X 10 reps
150lbs + 62lbs chain X 5 reps fast
150lbs + 62lbs chain X 5 reps fast
170lbs + 62lbs chain X 5 reps fast
200lbs + 62lbs chain X 3 reps fast
150lbs + 62lbs chain X 5 reps not so fast + 1 rep bench press regular grip
dumbell laterals 2 sets
hammer curls 2 sets
abs about 3 minutes
Time to plan a diet. Here's a recent picture... I'm 197 in this. I should be around 180lbs. >:(
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I'll post a picture every month until I hit 181. Nothing like a posting a shitty picture on the internet for motivation. ::)
(http://i186.photobucket.com/albums/x188/splinterhands/SD531649.jpg)
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Last two nights, I did several 15-30 minute walks while working. I also started eating healthier and holding calories to around 2500. I'm starving. :-\
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Dieting is tough. If it was easy, everyone would be lean and look great. Good luck and keep it up! :)
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Dieting IS tough! I always thought fat people were just lazy (and many are) until my metabolism started changing a few years ago. Now I can image how it would feel with a horrible metabolism. :( Of course excuses don't do anything except make you stay fat.
I've spent several weeks studying westside type training. I like the way it's set up. You have one exercise that you go all out on. You get one day to go heavy, which I like and one day to go lighter and faster, which I need. The only thing I don't like is choosing between squats OR deadlifts. I love deadlifting but really need to work squats. Anyway, I started today. I'm going to make every effort to keep M-W-F-S as lifting days the best I can and concentrate on box squats as my main lower body exercise for a while.
Today. DE lower body
Box squats (speed day)
210lbs X 2reps X 8 sets
Goodmornings
150lbs X 5reps X 4 sets
Abs- a couple minutes of situps, crunches, leg raises
I'll get an hour or so of low impact cardio in this evening. I'm working on eating five 500 calorie meals a day. I'll start making more changes as needed once I stop losing weight.
I'm still starving.
edit-30 minutes tough running on my hill then another 15 minutes slower on flat.
Weight- 200 :( More than I thought.
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well if it makes you feel better, i am lazier and fatter, my will power sickens everyone ;D >:( :'(
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well if it makes you feel better, i am lazier and fatter, my will power sickens everyone ;D >:( :'(
;D Thanks buddy. I think. ???
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Benchpress (DE-speed day)
150lbs X 10 reps
150lbs + (62lbs chain) X 3 reps - 8 sets as quick as I could move the bar
I added a few light sets of dumbell rows inbetween the first few sets to help loosen up.
Closegrip Bench
200lbs + 62lbs chain X 3 reps
220lbs + 62lbs chain X 2 reps
230lbs + 62lbs chain X 2 reps :) :) :) (this was a previous PR for one rep) :)
A few minutes of combination front laterals + tricep extensions + overhead press with 25 lbs plate. This is for stretching out the shoulders and triceps
a few minutes of abs.
My close grip benches are really coming along well. I really feel strong on these. 8)
I've kept calories down to 2200 so far. That leaves me 300 calories to snack with before bed. :) Still starving.
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Several short walks while working. More importantly kept calories to 2400. 8)
I'm really pumped about my new training routine, I can't wait to get through a few months and see how it goes. I'm attempting to add 20 to my bench and deads and 40 to my squats while dropping 18lbs of fat by the end of October.
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For what it's worth, you don't necessarily have to choose between squats and deadlifts. On ME lower days your main movement is always a squat, dl or good morning variation, but there's nothing saying that you can't use what you didn't max on for supplemental or accessory work. For example, last Tuesday I did max good mornings off pins for 3 reps, then stiff-leg sumo rack pulls, then 12" low box squats for sets of 10. Good mornings were my max movement, rack pulls were supplemental (slightly higher reps and not completely maxed out), and box squats were used for accessory work for the quads (close stance and deep).
Also, on DE days it's pretty normal to do deadlifts for 6-10 singles after your speed squats. Just remember that the idea behind DE day is to work on form and to never, ever miss a weight, even on the weeks when you work up to doubles or singles after speed work.
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Thanks Zack. That makes perfect sense. I'm getting ready to give it a shot now.
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Lower body ME
I lowered my squat height by another inch or so.
box squat
150lbs X 10reps
220lbs X 5 reps
270lbs X 5 reps
320lbs X 1 rep
350lbs X 1 rep (new PR) :) :) :)
350lbs X 1 rep Pushed so hard I think I broke blood vessels in my neck/face, but I got that mother fugger up again. ;D I have a slightly pulled muscle in my groin that hopefully will be healed by next week. I don't think it's anything serious and it only hurts at the very bottom of my squat.
SLDL These are getting easier, although I have a mental block about going all out and hurting my back doing them. :-\
150lbs X 6reps
160lbs X 6reps
160lbs X 6reps
Leg extensions 2 sets light weight, good stretch and held at the top for around 12 reps.
Zack I don't know how you do squats and deadlifts the same day. I just don't have that much endurance...yet.
I've kept calories under 2400 so far.
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Stop trying to max more than once in a day! Take a PR and be happy with it.
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Take a PR and be happy with it.
Two makes me twice as happy though. :)
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Two makes me twice as happy though. :)
but it makes the CNS very sad :'( but yeah PRs ;D
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Long term I'm sure it's not good for you at all but it's addictive as hell though. Now that I'm training M-W-F-S I'll really have to ease up some. Before I would sometimes take 3-4 days between training days and had plenty of time to recover.
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Long term I'm sure it's not good for you at all but it's addictive as hell though. Now that I'm training M-W-F-S I'll really have to ease up some. Before I would sometimes take 3-4 days between training days and had plenty of time to recover.
In my experience you'll make the best progress when you hit small PR's and leave a little left in the tank for next time. There's a lot of psychological problems with missing too many weights too often in that you begin to almost expect that you're going to miss, along with the demands on the CNS as was mentioned earlier.
Basically, you should feel 100% confident that you're going to hit a lift before you take it. Doesn't always work out but if you doubt yourself before you get under the bar then you're pretty well fucked from the get-go.
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Benchpress ME
I had a headache all day from staring at a too small computer screen. Started working out and just didn't really feel it so I decided to go off the pins to save the shoulders. This is not my finest work but here goes.
Bench off the #7 pin (about 6 inches off chest)
150lbs X 10 reps
150lbs X 5 reps
220lbs X 5 reps
270lbs X 3 reps
300lbs X 1 rep felt heavy as shit but technically a PR since I don't have a previous record for it.
tricep extensions with dumbell
side and rear lateral
shrugs with dumbells
The best thing I can say is that this workout is over and I got some work in. Headaches freaking suck!!
I'm down a solid 3-4lbs and have done good staying on my diet. Actually the lack of calories may be playing a role in the way I feel. :-\
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Lower body DE- this was supposed to be yesterday's workout but I had to work 15-16 hour days on both Thursday and Friday. Wasn't really feeling like doing squats after all that.
Box squats
220lbs X 2reps X 8 sets
Goodmornings
150lbs X 10 reps
180lbs X 5 reps
180lbs X 5 reps
180lbs X 5 reps
a few minutes of abs
Not a bad workout. I could still feel a pain in my groin when I squatted wide. That forced me keep my feet closer than normal. I felt pretty strong overall though.
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Bench press DE
Bench press with chains (8 sets)
150lbs X 10 reps final warm up set
150lbs +62lbs chain X 3 reps
150lbs +62lbs chain X 3 reps
160lbs +62lbs chain X 3 reps X last 6 sets
Close grip bench
150lbs + 62 chain X 3 reps
200lbs + 62lbs chain X 2 reps
220lbs + 62lbs chain X 2 reps
tricep extensions, dumbell presses overhead, laterals, dumbell rows- all light weight.
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I got talked into joining a "fitness center" with my wife. We walked 25 minutes on treadmill then did a light set of circuit of about 15-20 minutes. My problem is that they have some really cool accessory machines. They don't allow chalk or chains and I doubt I could bring a box in to squat with. However, it would be nice to head over AFTER my main exercises and use the leg press, ab machines, leg curls, hyper machines and so on. That's my plan...to do my main exercises here and head straight over and finish up.
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interesting log..
curious to see if you find success in some of these training protocols..
design them yourself?
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interesting log..
curious to see if you find success in some of these training protocols..
design them yourself?
Not really. What I'm doing now is supposed to be a type of westside. Most of what I've done to this point is give a day each to bench, deads and squats and a day for accessory's. I think I've just about got all the easy gains that way so I'm trying to settle into a more long term way to keep gaining.
Any advice?
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Kinda pussed out...
Leg press machine
Stack ??? lbs X 10 reps X 4 sets
leg extensions ???lbs X 10 reps X 2 sets
lower back hypers- 2 sets X 8 reps
machine rows 2 sets X 8 reps
20 minutes on a treadmill.
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Keep it up man. Strong guy for your size.
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I got talked into joining a "fitness center" with my wife. We walked 25 minutes on treadmill then did a light set of circuit of about 15-20 minutes. My problem is that they have some really cool accessory machines. They don't allow chalk or chains and I doubt I could bring a box in to squat with. However, it would be nice to head over AFTER my main exercises and use the leg press, ab machines, leg curls, hyper machines and so on. That's my plan...to do my main exercises here and head straight over and finish up.
box squat, just stack the reebok steppers and squat to that, should work for now.
just sneak chalk in your pocket in a samich baggie, chalk up in the bathroom, you know like a weirdo, its what i do!
just don't get invited to leave like rip!
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Keep it up man. Strong guy for your size.
Thank you.
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box squat, just stack the reebok steppers and squat to that, should work for now.
just sneak chalk in your pocket in a samich baggie, chalk up in the bathroom, you know like a weirdo, its what i do!
just don't get invited to leave like rip!
You've played this game too I see. ;D
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Something wrong with chalking up in the bathroom? ??? I dont allow for any slippage at the urinal. 8)
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Bench press ME
Regular benchpress
150lbs X 10 reps
150lbs X 5 reps
220lbs X 3 reps
270lbs X 1 rep easy as nothing
300lbs X FAIL!!! All fugging most... >:(
150lbs X 17 reps
I felt really good today. I worked on technique and form and really do feel it in my lats way more than normal. Can't believe I missed 300??
I'm going to the fitness center to do some cardio with my wife. My weight is back to 199??????????? I don't understand what I'm doing wrong. I lose 3-4 lbs and feel good then the next week it comes back, even though I'm watching diet and have been doing cardio. :(
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You've played this game too I see. ;D
yup i work out at the YSomething wrong with chalking up in the bathroom? ??? I dont allow for any slippage at the urinal. 8)
i am half Asian so no worries there ;D
Bench press ME
I felt really good today. I worked on technique and form and really do feel it in my lats way more than normal. Can't believe I missed 300??
I'm going to the fitness center to do some cardio with my wife. My weight is back to 199??????????? I don't understand what I'm doing wrong. I lose 3-4 lbs and feel good then the next week it comes back, even though I'm watching diet and have been doing cardio. :(
how long are you resting in between sets? resting a good bit even on the lighter sets early on will help with the final set, or at least that's what i find with my workouts.
scheduling you diet is also key, i know coming from a fat guy. but i know this has worked for me in the past, especially if you are still doing night work.
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I do think I get in a hurry on my sets and don't recover enough between them. I did feel a little fatigued before I attempted 300. Honestly, the weight felt pretty light in my hands, I just lost it about 6 inches off my chest. My only goal with the benchpress is to get 300 so my next day, I'll do a lighter, easier warmup and see what happens.
I'm on straight days M-F 8 to 5 playing detective for a few months so my diet has honestly been pretty damn good (for me anyways). ;D It may just be a natural fluctuation? We'll see after a few more weeks.
I went to the fitness center and did my accessory work.
2 sets of pulldowns
2 sets of crunches
2 sets of lower back hyper things
2 sets of machine rows
2 sets of rear delt things on a machine
25 minutes on a treadmill
I'm still trying to figure the machines out without looking really dumb... ;D
I ran into a couple old buds there. One of them is freaking huge!!!!!!!! He was juiced then but he has gotten huge in the last five years!! :o
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I worked out at the "fitness center" today.
Deadlifts
140lbs X 10
230lbs X 5
320lbs X 5
410lbs X 1
465lbs X almost (no chalk, lost grip on my left hand) The weight felt light and very liftable though
Rack holds to work on grip
500lbs X as long as I could hold it 3-4 times
leg press on machine
stack X 8 reps X 3 sets
leg curls 2 sets
hypers 1 set
crunches 2 sets
about five minutes on the stair climber.
probably a few things I'm forgetting...
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Not bad. The way you structure your accessory work could use some tweaking but your primary lifts are looking strong.
To give you an idea of how to progress your max effort warmup sets, here's what I would have done with your deadlifts:
135x5
185x5
225x3
275x3
315x2
365x1
405x1
435x1
465x1
Just an idea.
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The way you structure your accessory work could use some tweaking but your primary lifts are looking strong.
What do you suggest for accessory work? I really am open to any suggestions.
One thing I know I did wrong was doing back on bench day. I started doing a few light sets of pulldowns and rear delts and kept adding weight to it. I had a flashback to 20 years ago when I always did back after chest... I could feel it in my lats and traps when I was deadlifting.
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General Westside template, by no means set in stone but a good starting point.
DE Bench
Bench Press @50-60% - 8 sets of 3
Triceps (usually board presses, pin presses, JM Presses, floor presses) - 3-5 sets of 3-8
Lats/Upper Back (face pulls, rows, reverse band pulldowns) - 3-5 sets of 6-15
Delts (military presses, upright rows, front raises, steep incline db presses) - 2-4 sets of 5-10
Rehab/Prehab if needed (light tricep extensions, rotator cuff exercises) - 2-3 sets of 10-30
ME Squat/DL
Good morning, squat or deadlift variation up to 1-5RM
Supplemental (pick another ME-type movement) - 3-5 sets of 3-8
Hamstrings (GHR, reverse hyper, band leg curl, pullthrough) - 2-4 sets of 8-20
Lower back (band good morning, back raise) - 2-4 sets of 8-20
Abs (pulldown abs, decline situps, spread eagle situps, landmines, side bends) - 2-4 sets of 8-20
ME Bench
Bench press variation up to 1-5RM
Triceps (high rep incline db presses w/ elbows in, Tate presses, Patterson presses, Key presses, rolling db extensions, pressdowns, db floor presses) - 2-4 sets of 10-20
Lats/Upper Back (face pulls, rows, reverse band pulldowns) - 3-5 sets of 6-15
Delts (side, front, or rear raises) - 2-4 sets of 10-15
Rehab/Prehab if needed (light tricep extensions, rotator cuff exercises) - 2-3 sets of 10-30
DE Squat/DL
Wide-stance parallel box squats @50-60% - 6-8 sets of 2
Supplemental (pick another ME-type movement) - 3-5 sets of 3-8 OR
Speed deadlift - 6-10 sets of 1
Hamstrings (GHR, reverse hyper, band leg curl, pullthrough) - 2-4 sets of 8-20
Lower back (band good morning, back raise) - 2-4 sets of 8-20
Abs (pulldown abs, decline situps, spread eagle situps, landmines, side bends) - 2-4 sets of 8-20
I listed the movements that I use the most for each area. You should be able to come up with some other variations based on that. Most of your lat work on bench days should be moderate intensity, horizontal-pull movements and the only thing that should ever go to failure is your ME movement. This should get you started.
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Benchpress DE
150lbs + 62lbs chain (8 sets) Very easy and never slowed down from start to finish.
off #8 pin (about 10" off chest)
320lbs X 1 rep
320lbs X 1 rep
350lbs X 1 rep (PR) ;D This beat my previous PR from June by 10 lbs and it was at the end of my workout.
Dumbell rows
55lbs X 8 reps (3 sets)
Front raises + tricep extensions
2 sets using 35lbs plate X 15-20 reps
Notes-starting to wonder what the weight limit is for my safety cage. :-\ :)
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Stop maxing on dynamic effort days. Trust me. Your volume should be through the roof on DE day with moderate intensity. Looking at your last workout I have more volume in my warmup then you have in your entire workout. You can cut the volume back some on ME day to hit higher percentages but it's the volume overall that's going to give you better gains.
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Stop maxing on dynamic effort days. Trust me. Your volume should be through the roof on DE day with moderate intensity. Looking at your last workout I have more volume in my warmup then you have in your entire workout. You can cut the volume back some on ME day to hit higher percentages but it's the volume overall that's going to give you better gains.
How does this look for tomorrows ME squat day?
Box squats 5reps, 4reps, 3reps, 2reps, PR attempt
SLDL- 3 sets X 8 reps
Ham curls on machine 3 sets X 8 reps
lower back hypers- 3 sets X 10 reps
crunches- 3 sets X 25 reps
I think I have a mental block about high volume and running outta steam halfway through...or something. ???
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For box squats start with the bar for 5-10 reps, then 95 for 5, 135 for 5, 185 for 3, 225 for 2 or 3, then start taking 15-30lb jumps for singles until you're at or over a PR. And if you hit one PR shut it down, don't get greedy and go for a 2nd.
Everything else looks good, just leave a rep or 2 in the tank on everything, nothing else goes to failure. Since you're training in a commercial gym and they probably don't have reverse hyper or glute/ham machines, check these out:
Improvised Reverse Hyper
Improvised Glute/Ham Raise
And for abs you may want to do straight-leg situps instead of crunches - you want to get the hip flexors involved to help with your squats, not exclude them like crunches do.
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We do have a reverse hyper machine. I didn't know exactly what it was called though.
Also I do several warmup sets that I don't include on my entries. Usually I start with the last warm-up/first work set. Thanks Zack, I'll let you know how tomorrow goes after my workout.
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Fugging gym is closed! >:(
Worked out at my house and I just wasn't feeling it. My groin starting aching with the light squats and finally forced me to stop before I got anywhere near a PR. >:( >:( Not my best effort but at least I got something in.
Box Squats
150lbs X 10reps
150lbs X 5 reps
200lbs X 3 reps
220lbs X 3 reps
250lbs X 1 rep
270lbs X 1 rep
290lbs X 1 rep
320lbs- groin hurt so bad that when I hit the box I just sat it on the bars.
SLDS- even my back never got completely loosened up and felt like my ribs were trying to separate again.
150lbs X 6 reps
150lbs X 6 reps
150lbs X 6 reps
170lbs X 6 reps
Gave up!! I'm not sure I can handle two lower body workouts a week, or else you guys are right and my CNS needs a break. I think I've hit a major plateau. I'll give it another month or so and probably go back to a 5 X 5 (starting light and working up every week)
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Two workouts for lower body a week requires some serious calories to recover properly. That and a lot of GPP work.
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You know what? I'm going back to a 5 X 5, starting tomorrow. I don't ever remember feeling tired and rundown using it. Plus it's structured so that you make controlled, incremental gains. I think my problem is that I push too hard every workout until my body starts pushing back.
I've made very good gains since I stopped the 5 X 5 but I think most of the gains were the result of the
5 X 5 that I simply cashed in after I stopped using it.
Day 1
Box Squats 5x5
leg press-3-4 sets
leg extensions 2-3 sets
Abs-2 sets
Calves-2-3
Day 2
Benchpress 5 X 5
tricep extensions 2-3 sets
dumbell laterals side and rear- 2-3 sets
Abs-2 sets
Day 3
Deadlifts 5 X 5
SLDL- 3-4 sets
Very heavy (500+)lbs rack pulls holding as long as I can. 2-3 sets
leg curls 2 sets
Pulldowns 2 sets
curls- 2 sets
Day 4
Closegrip Benchpress 3-4 sets
tricep extensions (lying and standing)- 3-4 sets total
light dumbell presses-2 sets (I wish I could do the heavy overhead presses like I used to but I can't risk my shoulders)
dumbell laterals- 2 sets
Abs-2 sets
Starting weights (5 sets of 5 reps) I increase the weight every week until I can't hit even one set for 5, then I back it down and start over again.
Squats-200 (increase by 20 each week)
Deads-260 (increase by 20 each week)
Bench-200 (increase by 10 each week)
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Frankly I think you're not willing to step outside of your comfort zone and do things that you don't like to do. You get better by doing things you suck at, not the things you like doing. You being run down is your body's way of telling you you need to get in better shape. Don't put a band-aid on the problem by switching programs after less than 2 weeks, fix the problem by getting in better shape.
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Alright!! I'll stick it out a while longer. But if this doesn't work out you're getting a big >:(------------> ;D
Tonight-
30 minutes treadmill
3 sets of abs
2 sets of lower back hypers
10-15 minutes fast paced shooting basketball.
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PM me your bench/squat/deadlift 1RM's. I'm going to write your workouts for the next month to show you this shit works.
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PM sent. If you'll write a month out, I'll follow it exactly for that entire month.
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I did about 45 minutes of machines. I did leg presses, pulldowns, tricep pushdowns, bench on a machine, leg curls, leg extensions, overhead presses, incline benches, curls, hypers, situps, pec deck and probably more. Then I shot basketball for about 10 minutes.
Just a nice, easy, high rep workout. Starting Monday, I'm going to be a Zack's mercy for a month so I'm just trying to stay loose until then.
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Copying and pasting your first week's workouts:
Sunday or Monday: DE Bench
Tuesday: ME Squat/DL
Thursday: ME Bench
Friday or Saturday: DE Squat/DL
Week 1
DE Bench
Speed Bench Press - 45x10, 95x5, 135x3, 8x155
Close-Grip Pin Press (5-6" off chest) - 135x5, 185x5, 225x5, 275x5
Lying Dumbbell Extension - 3x30x8
Barbell Row - 4x135x10
Alt. Overhead DB Press - 3x35x10
ME Squat/DL
Rack Deadlift (just below kneecaps) - 135x5, 185x5, 225x5, 275x3, 315x3, 365x3, 405x3, then if you think you can, do 1-2 more sets adding 15-20lbs per set and going for a 3RM (be conservative, DON'T GET GREEDY!)
Low Box Squat (close stance, 12-13" box) - 3x165x10
Back Raise - 3xBWx15
Hanging Knee Raise - 4xBWx8
Farmer's Walk - 3-4 sets of 200' with 45lb dumbbells, 30 sec rest btw sets
ME Bench
Close-Grip Bench Press - 45x10, 95x5, 135x5, 185x5, 225x3, then 10-15lb jumps for a 3RM
45-degree DB Incline Press w/ palms in - 3x45x15
Cable Row - 3x10 (pick a weight that you could get 15 with and stay with it for 3 sets of 10)
Side Dumbbell Raise - 3x20x10
Dumbbell Hammer Curl - 2x25x20
DE Squat/DL
Parallel Wide-Stance Box Squat - 45x10, 95x5, 135x2, 8x175x2
Stiff-Leg Deadlift - 3x185x10
Hamstring Curl - 3x15
Decline Situp - 3x8
Farmer's Walk - 3-4 sets of 200' with 45lb dumbbells, 30 sec rest btw sets
Report back to me after each workout and I'll send you your next week when you need it. Do nothing but accessory work the rest of this week and give your CNS a break. Do anything that doesn't involve a barbell in your hands or on your back. Take it easy and keep your weights at 60-75% of what you think you should use. You should leave the gym barely breaking a sweat.
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i got stronger just reading that :o
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I would also suggest ordering a pair of jumpstretch mini and light bands if you can afford it. Rotating in band cycles for your speed work will help keep you fast while overloading the top end. You won't need them the first month but they'll be beneficial for later cycles.
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I went ahead and started my Bench DE day today.
Speed bench
45lbs X 10reps
135lbs X 3reps
155lba X 3reps X 8 sets
Closegrip bench off pins 6" off chest
145lbs X 5reps
185lbs X 5reps
225lbs X 5reps
275lbs X 2reps (I couldn't get 5)
Lying extensions (Should have been 30lbs but I don't have a smaller bar than 45lbs) Still easy.
45lbs X 8reps X 3 sets
Barbell rows
135lbs X 10reps X 4 sets (I had to suck it up to get all these in but I did it)
Dumbell press
35lbs X 10 reps alternate arms X 3 sets
I felt pretty good today after getting some needed rest in. I feel a little pain in my upper chest/collar bone area but it's the same on both sides and I'm not too worried about it. For some reason I only get that pain when I do presses off pins??
I did the dumbell press with my palms in because my shoulder joints feel "funny" if I go palms out. This was a good workout and I handled the volume pretty good, although I was sucking air doing 40 reps of fairly heavy rows. I just realized I did 25 sets... That's probably the most I've done in several years.
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Looks good, except the lying extensions were prescribed 30lbs with dumbbells. If you don't have dumbbells and are using a bar then you could probably work with 60-70lbs no problem.
Also, I'm a little surprised you had a hard time with the pin presses. We may have to decrease the percentages on those a bit next week to keep your tricep volume high and make sure you're getting all your reps in. Also, with the pin presses, I highly suggest taking the first rep out of the j-hooks instead of starting the first one from a dead stop on the pins. This seems to help with the shoulder/clavicle issues for most people. If not then I may have you sub in something else.
Good work today. Make sure your rest periods on your DE sets are 45-60 seconds. Your pin presses you can rest 1-3 minutes between sets, and everything else should be a minute or less.
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Looks good, except the lying extensions were prescribed 30lbs with dumbbells. If you don't have dumbbells and are using a bar then you could probably work with 60-70lbs no problem.
:D Yep, I thought it was too easy but I told you I would follow it for a month as written... :D I do have dumbells, just not contacts. My tri's are actually a little sore today from something? Probably just the volume overall.
Today I shot basketball at a brisk pace for about 25 minutes then spent another 15 on a treadmill and 7min on a stepper.
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Most likely the volume. If we need to add some special workouts 1-2 days a week following your main workouts those are easy to fit in and help accelerate recovery. Shouldn't be needed for at least the first month though.
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My tri's are a very good sore. No complaints there at all.
My collarbone/upper chest area is a little pulled though. I may need to sub something in for the pin presses for a while. It's not bad, but it's not a good kind of sore either. I'll admit though that my chest/shoulder/arms are still as pumped today as I can ever remember. I think I'm going to respond well to the increase in volume.
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Do you have access to boards or anything? If not I'll have you sub in either floor presses or close-grip incline for supplemental work next week.
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Yep. I've got one board and two boards but can make whatever I need. I have a cabinet shop I run on the side so boards are no problem. ;D I also have chains.
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No chains for now. You can get a lot out of a few cycles of straight weight progressions and incorporate bands and chains once you've got the flow of things. Otherwise people get too obsessed over the extra stuff that they never learn the basics.
Anyway, a 2-board should be enough if it's made from 2x6's. Maybe a 3-board, depending on how long your arms are. We'll switch next week's work to a close-grip 2-board and I'll tweak the numbers a bit.
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Lowerbody ME
Rackdeadlifts (few inches below knees)
135lbs X 5reps
185lbs X 5reps
225lbs X 5reps
275lbs X 5reps
315lbs X 3reps
365lbs X 3reps
405lbs X 3reps
430lbs X 3reps (easy, could have went quite a bit higher)
Box squats (easy to start with got somewhat tougher near the end)
165lbs X 10 reps X 3 sets
Back raise
15reps X 3sets
Hanging knee raise
8reps X 4 sets
Farmers walk
3 sets X 45lbs X 200feet
Deadlifts went well, sucked some air doing the squats and really sucked air the rest of the workout. Thighs feel good though. :)
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Good shit. Don't worry about having room to go up on the deadlifts, that's the whole idea. You've got a PR to work with, next week you'll be cranking a 1RM on it and increase the volume on your accessory stuff.
How low were your rest periods on accessory work?
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My rest periods were around a minute or so on the deads, probably stretched to around 2 minutes on the squats and probably about 1-2 after that. I pretty much went back to the next set as soon as I got my breath again.
I went about as fast as I could catch my breath.
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I'll have to hit my ME bench workout tomorrow. I worked 15 hours today and I'm beat... :(
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Not a problem. Ideally you'll get your 4 workouts in in a 7-day timespan, but I have some clients that we rotate 4 days in a 3-day a week format, so it takes them 10 days to get through all 4 workouts.
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ME Bench
Close-Grip Bench Press - 45 X 10, 95 X 5, 135 X5, 185 X 5, 235 X 3, 245 X 3 ;D
45-degree DB Incline Press w/ palms in - 3x45x15
Cable Row - 75lbs X 10 reps X 3 sets
Side Dumbbell Raise - 20lbs X 2 sets, 25lbs X 1 set
Dumbbell Hammer Curl - 25lbs X 10 X 2
245lbs X 3 reps is a PR and was actually easy. The rest of the workout went well. The dumbell presses were easy, the rows weren't bad and the curls were easy.
I noticed that I've got some new muscles in my legs that I don't ever remember having.
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Nice work. Try and hit your dynamic squat work tomorrow if you can. I'll have your stuff for next week posted by the end of the night.
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I'll should be able to get it in tomorrow, unless I'm just beat by the time I get home. :) I was a little worried about my collar bone area but it doesn't hurt in the least.
I'm normally off Sat and Sun so it may be better to TRY to get workouts on those days, but I've got so much overtime now that it's just pick a day that I'm less beat to get a workout in. This is going well so far.
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Week 2
DE Bench
Speed Bench Press - 45x10, 95x5, 135x3, 8x155, 185x1, 2x205x1
Close-Grip 2-Board Press - 3-5x175x5
Lying Barbell Extension - 3x60x12
Barbell Row - 4x145x8
Alt. Overhead DB Press - 3x35x12
ME Squat/DL
Rack Deadlift (just below kneecaps) - 135x5, 185x5, 225x5, 275x3, 315x3, 365x1, 405x1, 425x1, then maybe 1-2 more singles going up 10lbs at a time if 425 wasn't enough
Low Box Squat (close stance, 12-13" box) - 3x185x6
Back Raise - 4xBWx15
Hanging Knee Raise - 4xBWx10
Farmer's Walk - 5 sets of 200' with 45lb dumbbells, 30 sec rest btw sets
ME Bench
Close-Grip Bench Press - 45x10, 95x5, 135x5, 185x3, 225x1, 245x1, then 1-2 more singles going up 10lbs at a time
45-degree DB Incline Press w/ palms in - 3x50x10
Cable Row - 4x10 (pick a weight that you could get 15 with and stay with it for 3 sets of 10)
Side Dumbbell Raise - 3x25x8
Dumbbell Hammer Curl - 3x25x20
DE Squat/DL
Parallel Wide-Stance Box Squat - 45x10, 95x5, 135x2, 8x185x2, 205x1, 225x1
Stiff-Leg Deadlift - 3x195x10
Hamstring Curl - 4x10
Decline Situp - 4x8
Farmer's Walk - 5 sets of 200' with 45lb dumbbells, 30 sec rest btw sets
I may make some changes to your DE squat day depending on how tomorrow goes for you. The added singles after your DE bench and squat are to keep perfecting your form with weights that are in the 70-80% range. Those reps should look perfect.
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ME Bench
Close-Grip Bench Press - 45 X 10, 95 X 5, 135 X5, 185 X 5, 235 X 3, 245 X 3 ;D
45-degree DB Incline Press w/ palms in - 3x45x15
Cable Row - 75lbs X 10 reps X 3 sets
Side Dumbbell Raise - 20lbs X 2 sets, 25lbs X 1 set
Dumbbell Hammer Curl - 25lbs X 10 X 2
245lbs X 3 reps is a PR and was actually easy. The rest of the workout went well. The dumbell presses were easy, the rows weren't bad and the curls were easy.
I noticed that I've got some new muscles in my legs that I don't ever remember having.
workouts look a little more organized so far!
keep it up man!
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They are more organized...thanks to Zach. ;D
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Lowerbody DE
Box squat
45lbs X 10 reps
95lbs X 10 reps
135lbs X 5 reps
185lbs X 2 reps X 8 sets
SLDL
185lbs X 10 reps X 1 set (I hurt my back so I didn't finish the last two sets) :(
Ham curls
120lbs X 10 reps
145lbs X 10 reps
160lbs X 10 reps
Decline situps
3 sets of 8
Farmers walk
45lbs X 200' X 3 sets
My hams are fried, my back is aching but I had a long day yesterday and probably hurt it then. I think my back will be fine by my next workout. I feel like my cardio is getting stronger. :)
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Stiff-Leg Deadlift - 3x195x10
I may make some changes to your DE squat day depending on how tomorrow goes for you. The added singles after your DE bench and squat are to keep perfecting your form with weights that are in the 70-80% range. Those reps should look perfect.
The only changes I'd suggest would be keep the weight at 185 or possibly even 175, depending on how my back feels after a few days. My legs are really growing well!! I'm excited to see how well my legs respond after a few more months.
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That surprises me, but it sounds like your lower back just isn't up to par when it comes to higher-rep work. I would like to see you add 2 sets of 15 reps of 45-degree back raises with no weight to the beginning of your squat days as a warmup movement and another 2-3 sets to the end. I've found that some moderate endurance work for the low back helps keep it alive when it's a supporting muscle group for other exercises.
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You've gotta remember that I've done almost nothing high rep for a LONG TIME. ;D
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You've gotta remember that I've done almost nothing high rep for a LONG TIME. ;D
Then get used to epic lower back pumps with the shit you'll be doing.
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Benchpress DE
45lbs X 10reps
95lbs X 10reps
135lbs X 5reps
155lbs X 3reps X 8 sets
185lbs X 1rep
205lbs X 1rep X 2 sets
Closegrip bench 2 board
175lbs X 5reps X 5 sets
lying extensions
60lbs X 12reps X 3 sets
Barbell rows
145lbs X 8reps X 4 sets
overhead dumbell presses
35lbs X 12reps X 3 sets
Tough workout!! My tri's are shot...
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Looks good.
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ME Squat/DL
Rack Deadlift -
135x5
185x5
220x5
270x5
320x3
370x3
420x3
425x3
460x3 PR (although not that impressive sinse that's my full rep max too)
Low Box Squat
185lbs X 6 reps X 3 sets
Back Raise - 4 sets
Hanging Knee Raise - 4 sets
Farmer's Walk - 4 sets at 200' at 45lbs These sucked!!
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460x3 PR (although not that impressive sinse that's my full rep max too)
Who cares, it's a PR. Don't compare one lift to another, it's irrelevant.
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Bench ME day
Closegrip bench
45lbs X 10reps
100lbs X 10reps
150lbs X 5reps
170lbs X 5reps
200lbs X 5reps
220lbs X 1 rep
250lbs X 1 rep
260lbs X 1rep (PR) Edit-not a PR as I've hit 260CGBP before.
DB Incline press
50lbs X 10 reps X 3 sets
barbell rows (couldn't get to gym so had to use barbell)
140lbs X 8reps X 3 sets
Side dumbell raises
25lbs X 8reps X 3 sets
hammer curls
25lbs X 20reps X 3 sets (these ended up being cheat curls)
I felt good today. I'm getting way behind on my "schedule" but I really think it's partially knowing when to rest. I felt strong as shit on the closegrips and probably had another 10+lbs in me. I can't wait to check my bench max- I'd be surprised as hell if I don't get 300 at least. I've also heard more "getting big and are you on steroid jokes" in the last few weeks then sinse I was in college.
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Good work so far, dude.
Week 3
DE Bench
Speed Bench Press - 45x10, 95x5, 135x3, 8x155x3, 175x3, 205x3
Close-Grip 2-Board Press - 3x185x3
Lying Barbell Extension - 4x70x8
Barbell Row - 4x145x10
Alt. Overhead DB Press - 3x40x8
ME Squat/DL
Zercher Squat to low box (12-13") - 45x10, 95x5, 135x5, 185x3, then take 10-20lb jumps until you get a 3RM
Sumo Straight-Leg Deadlift - 3x135x10
Back Raise - 4x10lb plate behind head x10
Hanging Knee Raise - 4xBWx12
Farmer's Walk - 5 sets of 200' with 45lb dumbbells, 30 sec rest btw sets
ME Bench
Floor Press (pinky on ring) - 45x10, 95x5, 135x5, 185x3, 205x3, then up to 3RM with 10-15lb jumps
45-degree DB Incline Press w/ palms in - 3x55x8
Cable Row - 5x10 (pick a weight that you could get 15 with and stay with it for 5 sets of 10)
Side Dumbbell Raise - 4x25x8
Dumbbell Hammer Curl - 3x30x12
I'll give your DE squat day when you finish week 2.
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DE Squat
Box Squat -
45lbs x 10 reps
95lbs x 5 reps
135lbs x 2 reps
185lbs x2 reps x 8 sets
205lbs x 1 rep
225 x 1 rep
Stiff-Leg Deadlift - 3 sets x 175 x 10
Hamstring Curl - 4 x 10
Decline Situp - 4 x 8
Farmer's Walk - 4sets of 200' with 45lb dumbbells, 30 sec rest btw sets
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Where you been dude? You have to have gotten a workout or two in since the beginning of the month.
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By the way, last day of week 3 for ya:
DE Squat/DL
Parallel Wide-Stance Box Squat - 45x10, 95x5, 135x2, 6x195x2, 215x3, 235x3
Stiff-Leg Deadlift - 3x195x10
Walking Lunge - 3xBWx15/leg
Pulldown Abs - 5x10-20
Farmer's Walk - 5 sets of 200' with 45lb dumbbells, 30 sec rest btw sets