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Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: 11venthhour on February 24, 2009, 09:46:53 PM



Title: Giving it another go
Post by: 11venthhour on February 24, 2009, 09:46:53 PM
i have recently decided to take up powerlifting and even stunk up my first meet already!
i have been lifting for almost 8 years but in a BB style of training. i had a kid and then it took me out of consistant training for almost 2.5 years and some where in there i got fat too!

my goals are really just to compete in another meet at 198 and put up some decent numbers.

i will be in between places for about 3 months so my gym situation will up in the air, but i will still get the workouts in and i hope the log will help me keep consistent!

so for next 3 months i want to build a base of weight i can do within the commands and not just gym lifts. i will be doing a 3x5 (kind of like the 5x5 but lazier) with the big 3 and some accessory work. i will be focusing on squat depth, and the pause on the bottom on the bench. after the 3 months i will do some more varied training, ie dynamic lifts and max effort days, this will also give me time to solidify my gym situation.

any suggestions are welcomed!


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on February 24, 2009, 09:52:20 PM
Leg day @ 220

Squats:
warm up with the bar 20 reps
135x20
185x12
225x5x3

Leg press
4 plates a side x 8
6 plates a side x 8

leg curls
75x18
100x8

standing calf raises
120x12
150x12

15 minutes cardio

I was still pretty sore from the meet on saturday, so the workout was a little tough but it was light enough for me to get through it. i set a box up for the squats just so i knew I was going deep enough on the squats since this was biggest issue at the meet, squat depth!


Title: Re: new to powerlifting (3) training log edition
Post by: ripitupbaby on February 25, 2009, 04:11:00 AM
Have you considered training your squats ass to grass for a while?  This will give you a good strength foundation and minimize problems getting to depth for competition.   Don't forget to stretch.  :)

Also while practice is good and it'll become more important when you get closer to a meet, I am not sure you really need to train with the pause on your BP, at least not all the time.

Good luck! 


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on February 25, 2009, 04:55:26 PM
Have you considered training your squats ass to grass for a while?  This will give you a good strength foundation and minimize problems getting to depth for competition.   Don't forget to stretch.  :)

Also while practice is good and it'll become more important when you get closer to a meet, I am not sure you really need to train with the pause on your BP, at least not all the time.

Good luck! 


It always seems i can't do anything when i go ass to the grass. i lose my balance and such, but maybe some practice would be good. well i am not pausing with every rep on the bench probably just the last one the rest will be a touch and go type deal.
i will try the ass to the grass squats next week and see how it works out, i am willing to try anything at this point.


Title: Re: new to powerlifting (3) training log edition
Post by: Stubborn on February 25, 2009, 05:37:01 PM
i have recently decided to take up powerlifting and even stunk up my first meet already!
i have been lifting for almost 8 years but in a BB style of training. i had a kid and then it took me out of consistant training for almost 2.5 years and some where in there i got fat too!

my goals are really just to compete in another meet at 198 and put up some decent numbers.

i will be in between places for about 3 months so my gym situation will up in the air, but i will still get the workouts in and i hope the log will help me keep consistent!

so for next 3 months i want to build a base of weight i can do within the commands and not just gym lifts. i will be doing a 3x5 (kind of like the 5x5 but lazier) with the big 3 and some accessory work. i will be focusing on squat depth, and the pause on the bottom on the bench. after the 3 months i will do some more varied training, ie dynamic lifts and max effort days, this will also give me time to solidify my gym situation.

any suggestions are welcomed!

Glad to hear you are holding yourself accountable and putting the work in. 

Rip gives good advice, listen to her. Just focus on full ROM and the right accessory work and you will be fine. Dont forget though, nutrition applies to PLers too! ;D


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on February 25, 2009, 09:11:10 PM
Since i am trying to lose like 20 lbs i am trying to eat cleanish. right now i am focusing on cutting out junk food. its hard since i work weird hours and i flip from day light hours and night time a couple times every week.
when i went to the gym today i looked where i was going on the box for the squats and its pretty close to the bottom so i will give full ROM a go next week.

chest day @ 217

bench
warm up with the bar
135x12
185x8
225x5x3

hammer strength bench press
70 a side x 10
105 a side x 10

inside grip bench
185x8x2

tricep pushdowns
200x8
220x10

shrugs on the hammer strength
45 a side x 12
90 a side x 10
135 a side x 8
180 a side x 3, they were lousy reps
90 a side rep out

rear delt lateral raises
15x12
20x12
25x8x2

10 minutes of light cardio


i felt a tinge in my left shoulder so i went with the hammer strength instead of the DB press. I never really feel right doing the hammer strength, but smeh it worked out. i also did the shrugs on the hammer strength for the first time, it felt pretty decent but not as good as DB shrugs. It was a bit crowded so i wasn't able to get to some of the stuff i wanted to.
My left shoulder and elbow have been nagging me for a bit now, but even so the 225 felt pretty easy and i will move it up next week.


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on March 04, 2009, 08:19:29 PM
Squat day @ 218

Squats:
Bar warm up
135x12 or so
185x8
245x5x3

Leg press:
405x12
765x10

Sit down leg curl:
60x12
90x12
120x12
150x10
180xrep out (I wasnít counting)

Ab work

We I had a bit of a break from the gym because I was looking for a cheaper/closer gym and work has been crazy lately. So now I am working out in a world gym which is less fru fru than the other gym I was working out in. This is the gym world gym that Kevin Leverone backed out of here in MD.
So I took Ripís advice and took the squats deep, ass to the grass. Once I got into the rhythm they werenít that bad. I started light on the leg press because I havenít used it before but it was smoother than the one at the old gym so I will be able to pile the weight on with that machine. I did so many sets of the leg curl because again the machine was different than I was used to. This machine was very even and smooth, so I was trying to figure out where I was on this machine. Then I went home and cooked and did some ab work, about 15 minutes worth.
I started my diet today as well; I want to lose 20 lbs by the next meet so I can compete in the 198 class.


Title: Re: new to powerlifting (3) training log edition
Post by: ripitupbaby on March 05, 2009, 04:18:46 AM
I know you were going to do a 3x5 general approach, but you might want to consider dropping the leg press and training your squats more.  :)



Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on March 05, 2009, 10:47:07 PM
i was thinking the same thing but i get so bored doing the same movement for too long, maybe i will do more pyramiding up and down to keep exciting. any suggestions on some good accessory work for the squat?

how is your training coming along?


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on March 05, 2009, 10:55:11 PM
bench day @ 220 (i am so fat!)

bench:
bar warm up
135 rep out
185x8 touch and go
235x5x3

flat dumb bell press
65x8

hammerstrength flat press
90 each sidex10x2

inside grip bench
185x6 i don;t know what happened here
185x9

dip machine
180x16
215x12
255x12
285x10
315x8

shrug machine
90x12
180x12
270x10
360x6

ran out of time  >:(

my time tonight was limited for the gym since i woke up late and had to get to work. i tried the flat DB press and it felt uncomfortable. funny because on the inclines i feel the same way with the BB but the DBs feel great. i am kind of struggling to find the right accessory work for each lift.
my diet is starting off on a rocky foot, but its getting there.


Title: Re: new to powerlifting (3) training log edition
Post by: ripitupbaby on March 06, 2009, 04:50:10 AM
i was thinking the same thing but i get so bored doing the same movement for too long, maybe i will do more pyramiding up and down to keep exciting. any suggestions on some good accessory work for the squat?

how is your training coming along?


I dont know... If I do enough squatting, I'm pretty much too out of gas to do anything else anyway.  I'm doing ok, thanks for asking. :)



Title: Re: new to powerlifting (3) training log edition
Post by: Zach Trowbridge on March 06, 2009, 10:43:23 AM
i was thinking the same thing but i get so bored doing the same movement for too long, maybe i will do more pyramiding up and down to keep exciting. any suggestions on some good accessory work for the squat?

Try rotating Olympic squats, front squats, box squats, Zercher squats, barbell hack squats, belt squats, and rotating any available bars (safety squat bar, cambered bar, Manta Ray, etc.).  You can train the squat without just doing traditional straight-bar free squats week in and week out.


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on March 06, 2009, 11:17:11 PM
i think i will try doing more squats in one workout next week.

right now i am trying to build a base so i know where i am at with legitimate squats, so i want to practice them. once i plateau a bit i will start adding different movements.
thanks for the advice!


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on March 06, 2009, 11:31:38 PM
dead lift @ 220

dead lift
135xwarm up
225x12
315x5x3

barbell rows
135x12
185x8
185x6
185x6

lat pull down
105x12
115x8
130x6

rear delt machine?
40x12
60x10
80x10
80x6

ab work


man after the deads today my lower was tight. i felt like an ass because it hurt and i was still trying to get through the workout but i am sure i was pussy footing around making faces and breathing all heavy, oh well. this is my first full week back to training since the meet and i feel good, sore, but good. i figure another 3-4 weeks i should have better idea what my max is so i can start setting up a program built around that.


Title: Re: new to powerlifting (3) training log edition
Post by: ripitupbaby on March 08, 2009, 05:04:04 PM
You may want to look into sheiko training.  It works really well if you train alone, and it gives you alot of practice with the big three lifts.  Great for building a strength foundation and some confidence.




Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on March 11, 2009, 04:09:49 PM
I want to look into more of training routine once i get a base line going, not just for strength but for form as well.

Leg day @ 220

bar warm up
135x12
185x8
225x6
265x3x5
225x8
185x6
135x12 the first 8 i paused on the bottom, and the last 4 was just for reps

leg extensions
80x12
120x10
120x10

leg curl
60x8
80x8
80x10

standing calf raises
120x12
180x12
220x8


so i am trying to add more squats instead of doing the leg presses in my workouts and i feel the difference. i felt more exhausted today than i have been feeling on leg day. i am still going all the way down on each squat to help improve my depth. all my accessory work today was weak because i was pretty tired after the squats. my diet still blows, a bit better but still sub par.


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on March 13, 2009, 07:23:20 PM
chest @ 219.5

today was quick one because of work >:(

bench
bar warm up
135x12
185x12
225x8
245x5x3
135x12, big pause on the bottom of each one

inside grip bench

135x2x rep outs

seated dips
300x12
315x12
330x8
330x6

thats it! the 2nd on the bench was a bit sticky, but on the 3rd set i really found my groove so to speak, so i pretty stoked. i will end up doing some accessory work this weekend.


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on March 14, 2009, 06:48:20 PM
back day @ 219


deads
135xwarm up
225x12
275x8
335x5x3
225xrep out

t-bar row w/Olympic bar
2 plates rep out
3 platesx10
4 platesx5

lat pull downs
120x12
135x12

ab work

i was beat after the dead lifts, i couldn't even think of what to do after wards! i am rolling right along with my diet, with the exception of the drinking tonight but oh well!


Title: Re: new to powerlifting (3) training log edition
Post by: burn2live on March 15, 2009, 04:31:04 AM
Nice work. Keep it up!


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on March 18, 2009, 10:39:04 AM
Nice work. Keep it up!

thanks man!

leg day

squats
bar warm up
135x8
185x8
225x6
275x5x3
225x7
185x6
135x8

dumb bell SLDL
45x8
55x8
65x8
75x6

i supersetted these with with some crunches

I was pressed for time again. I just got off of work from working all night, i didn't eat very well all night, and i was tired, even with these excuses i still had a pretty good workout, wish i would have had more time!


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on March 18, 2009, 07:55:50 PM
chest day @ 220

bench
bar warm up
135x10
185x8
225x6
255x5x2
255x3
225x6
185x5
135x10 all paused at the bottom

incline DBs
50x10
65x10
85x4.5 just couldn't get the last one up

inside grip bench
185x3 fail!
135x8
155x7

dip machine
330x8
330x7

shrug machine
180x12
270x12
320x12
360x8

i fell short of getting 255 for 5 on my last set, but i felt i could have gotten if i had a spotter there. i didn't want to go for the 2 reps with no one there, also i did legs in the morning and i could really feel them in the bench, either way i will try to be a fresher for next week and i will attempt 260. if i can 3 on the last set of that then i will consider it my bench mark for now and start doing more alternative lifting techniques. i guess i was wiped out from benching because i couldn't move the 185 on the inside grip!

all in all things are going well, just have to keep with the diet and getting to gym on schedule so i am not so sore from the last workout all the time.


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on March 21, 2009, 07:39:25 PM
back day @ 218

dead lift
135xwarm up
225x8
315x6
365x5x3
225xrep out

BB rows
135x12
155x12
175x8

cable pulldown
120x10
155x10
155x10

hyper extensions/crunches on decline bench superset
3sets of repping out, no weight added

shrugs/rear lateral
3 sets of repping out with 270 on the hammer strength shrug thingy
and 70 on the rear lateral machine

all in all it was a good work out. my legs were still sore as shit from squats on wednesday, i really have to work on spacing my workouts. the set of the deads were ugly the first 2 were touch and go, 3rd one didn't make it to the floor (partial), but i made sure the last 2 were good to go! still searching for the perfect accessory work but i really like doing BB rows so i will definitely stick with them.


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on March 24, 2009, 06:47:19 PM
legs @ 218

squats
bar warm up
135x8
225x8
295x3
295x4
225x8

front squats
135x10
155x10
185x5

DB SLDL w/toes up
60'sx10
70'sx10
85'sx8

standing calf raise
225x16
255x16
285x12

man i did not feel like working out today and i felt it. i did not move up in weight with the squats this week but i have feeling it was because i was not that into it today. oh well next week i will start rotating squat days with alternative lifts days. i called it quits on the squats when on the 2nd set i did not go deep enough on the 5th rep and i could feel it so i did not want to do another set of sloppy lifts just to feed the ole' ego. on the other hand my diet is going better!


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on March 26, 2009, 08:58:29 PM
chest @217.5

bench
bar warm up
135x12
185x12
225x6
265x3x3
225x4
135xrep out

incline DB
60x12
75x10

inside grip bench
135x10
155x8
175x7

sit down dip machine
330x10x2

shrug hammer strength
180x12
270x12
360x12

rear laterals (reverse pec deck)
70x10x3

i made a bigger jump in weight because i had a spotter today. i should have kept to the plan but i was still pretty happy with the 265, i did the lift offs and i just needed touch up on the last rep on set 3. i will try this week but definitely by next week i will be doing a DE and ME day in the same week because i might do a bench competition in may, and i really want to get a legitimate 315. i think i need to switch things up, so i am going to read up some more on the net because i feel everyone else's training logs are much more dynamic than mine. oh well diet is ok, i have really got to stop cheating!!!!!!!!!!!!!


Title: Re: new to powerlifting (3) training log edition
Post by: burn2live on March 27, 2009, 03:57:08 PM
chest @217.5

bench
bar warm up
135x12
185x12
225x6
265x3x3
225x4
135xrep out

incline DB
60x12
75x10

inside grip bench
135x10
155x8
175x7

sit down dip machine
330x10x2

shrug hammer strength
180x12
270x12
360x12

rear laterals (reverse pec deck)
70x10x3

i made a bigger jump in weight because i had a spotter today. i should have kept to the plan but i was still pretty happy with the 265, i did the lift offs and i just needed touch up on the last rep on set 3. i will try this week but definitely by next week i will be doing a DE and ME day in the same week because i might do a bench competition in may, and i really want to get a legitimate 315. i think i need to switch things up, so i am going to read up some more on the net because i feel everyone else's training logs are much more dynamic than mine. oh well diet is ok, i have really got to stop cheating!!!!!!!!!!!!!

Why the rep out on the 135? Just out of interest

I wouldn't worry about your switching up. I only change my routine once things have plateaued. Hasn't seemed to have done me any harm. I know others make an effort to switch up every 4-6 weeks or whatever though


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on March 27, 2009, 11:27:46 PM
Why the rep out on the 135? Just out of interest

I wouldn't worry about your switching up. I only change my routine once things have plateaued. Hasn't seemed to have done me any harm. I know others make an effort to switch up every 4-6 weeks or whatever though

I guess its probably a combination of things.
i like to have a good pump when i do chest, and when i go low rep i don't feel the same pump as do with higher rep work outs.
and i have really been trying to work on my form to make more of a 2nd nature rather than having to think it out with every rep. so i feel when my muscles are exhausted from the heavy weight i can really feel how they work at lighter weights. also i think all the thought is interfering with my focus on moving the weight, it sounds weird but thats how my head works i guess.

i actual like to do the same things all the time, so maybe i will keep things the same for a bit just to really see where i am at. i will give the DE and ME days a go for chest to see if i get anything out of that.

thanks for reading!


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on March 28, 2009, 08:01:47 PM
back day @ 218

dead lift
135x12
225x10
275x8
315x5
335x5
355x5
375x4
395xfail

bent rows
135x10
155x10
175x10

lat pull down
120x12
135x10
150x8 (the last 2 looked ugly)

leg curls
60x12
75x12
90x10

stretching and some ab work

this was after working all night and not really sleeping before that. i only did 4 on 375 thinking i would hold out a bit and see if i could get 395 for 2-3 but it was an all out fail. next week i will do some more DE type stuff, so i will keep it heavy every other week with squats and dead lifts for a couple months. the goal is 405 for 5 by june, i just have to be patient.


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on April 01, 2009, 07:25:28 PM
chest @ 216

bench
bar warm up
135x10
185x10
225x8
275x3
275x2 and one more spotted
225x5
225x3

incline DB
50x10
65x10
80x5

sit down dip machine
330x12
330x10x2

cardio

i just didn't feel it today at all, and i forgot caffeine today that on no sleep was terrible. i have had busy week with family issues, i even missed squats this week  >:(
i think the dieting is starting to take toll on the strength. but i am losing weight slowly, so thats good. i think i have to up my food intake prior to the gym.
well hope fully back will be better on friday!


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on April 02, 2009, 05:52:41 AM
leg morning!

squats - for speed from the box, just breaking parrell
bar warm up
135x12
185x3
205x3
225x3

front squats
135x12
155x10
175x8
195x7
205x5

SLDL from 2 inches up
135x12x3

leg curls
90x12
105x10

standing calf raise
225x12
255x12

I felt like working out after work this morning so i thought i would make up leg day with an easy one. just trying to mix it up this morning. its a fake DE day pretty much.


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on April 03, 2009, 02:40:24 PM
back day

deads from a step about 4inches off the ground
135x12
225x8x3

rack pulls
225x10
275x5
315x5
365x1
405x1

under hand lat pull downs
105x10
120x10
135x6

2 sets of crunches form a decline

DB curls
25'sx10
30'sx10
35'sx8
40'sx6
45'sx4

2 set of extensions

this was my attempt at a DE work out for the back. i got pretty wiped out for the deads from the step, my lower back was pretty tight when i went to do the rack pulls. i was going to do 5 at 365 but i could only do 1, but then i felt i didn't get enough in so i went for the 405, which i was surprised i got. everything thing else was just wondering around to get to equipment. i hadn't planned on doing curls but i was waiting for the extensions so i thought i hadn't done curls in a bit, so what the hell. my scale is broken so i haven't weighed myself, its probably a good thing!


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on April 04, 2009, 08:20:02 AM
chest day DE

bench for speed
bar warm up
135x12
155x3
175x3
195x3
215x3
225x6

inside grip bench
135x10
155x8
175x7

hammer strength bench
90x8
140x7
180x6

tricep push down
160x14
200x8
200x6

hammer strength shoulder press
90x12
110x10
130x8
150x8
170x6

side lateral raises
15x12
20x12
25x8
30x6

today was a decent day definitely the best of the week. the bench was for speed but on 215 i kind of lost the speed so on 225 i just worked on form. the hammer strength bench was done with a stop at the rest position and driven with ME effort on every rep. shoulders were because i haven't done any shoulder work in weeks.






Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on April 06, 2009, 02:34:53 PM
leg day

squat
bar warm up
135x12
185x12
225x5
240x5
255x5
270x5
285x5

leg curls
90x10
105x9
120x7

standing calf raises
225x12
255x12
285x10

crunches form a decline

i worked on some breathing technique they seemed to help when actually did them right. i went ass to the grass for the most part. well until 285, i felt i was breaking parallel though. i think i am going to start bring my camera and video my squats so i can critique it. my diet is going well for the most part. everything is starting to get more consistant so hopefully that will help the gains!


Title: Re: new to powerlifting (3) training log edition
Post by: burn2live on April 06, 2009, 03:45:43 PM
leg day

squat
bar warm up
135x12
185x12
225x5
240x5
255x5
270x5
285x5

leg curls
90x10
105x9
120x7

standing calf raises
225x12
255x12
285x10

crunches form a decline

i worked on some breathing technique they seemed to help when actually did them right. i went ass to the grass for the most part. well until 285, i felt i was breaking parallel though. i think i am going to start bring my camera and video my squats so i can critique it. my diet is going well for the most part. everything is starting to get more consistant so hopefully that will help the gains!

Camera is always a good idea if you're unsure. Just need to be sure it's at the right angle!


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on April 06, 2009, 09:05:26 PM
Camera is always a good idea if you're unsure. Just need to be sure it's at the right angle!

i have made that mistake before!

i just have to get another camera because mine is broken now, arg >:(


Title: Re: new to powerlifting (3) training log edition
Post by: ripitupbaby on April 07, 2009, 03:20:03 AM
Filming your squats is incredibly helpful in terms of form and depth!  Be sure to post the vids here too please.   ;D



Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on April 07, 2009, 07:17:30 PM
Filming your squats is incredibly helpful in terms of form and depth!  Be sure to post the vids here too please.   ;D



maybe when i can squat something non laughable!


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on April 07, 2009, 07:21:55 PM
Chest day

Bench
Bar warm up
135x12
185x8
225x5
245x5
265x4, spotted on the 4th

Floor presses
135x12
185x8
205x6
225x4
135 rep out

Behind the head DB tricep extension
70x10
85x8
100x6

Hammer strength shrugs
180x12
230x12
270x10
320x10
360x8, felt sorta half assed

Pec deck set for rear laterals
90x3x10

i could have done more on the floor press but i didn't have a spotter and it felt kind of awkward. other than that it was a decent day in the gym i would have liked to have gotten the 4th rep on 265, hopefully next week. i am going to skip out on the bench comp in may and focus on the winter time to do a full meet. they have not released the date yet but the site says end of november/beginning of december.


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on April 10, 2009, 08:33:21 AM
back day

deads
135x12
225x12
275x8
315x5
330x5
345x5
360x5
380x4

seated hammer strength rows, one arm at a time
45x10
70x10
90x8

lat pull downs
120x10
135x8

leg curls
105x10
120x2 fail
90x6


man i don't know if its the lack of sleep or whatever but my legs were sore as shit mid way through deadlifting. i started compromising my form and my lower back got super tight, it kind of ruined the rest of the workout. i still haven't slept, almost 48 hours! oh well better luck next week. diet sucks but it seems like i am still down weight, so that is good.


Title: Re: new to powerlifting (3) training log edition
Post by: 11venthhour on April 11, 2009, 09:42:27 AM
DE pressing day, sorta

incline DB
45xwarm up
60x12
75x8
95x5

inside grip bench
135x10
155x10
175x7
195x5

dip machine
330x3x12 (3rd set was ugly but it was done!)

DB curls
25x12
30x12
35x10
40x8
45x4, i suck at curls

standing shoulder press
95x12
115x2, i felt a pinch in between front and side delt so i stopped

seated DB shoulder press
45x12
55x10
65x8
75x5

thumbs up side laterals
10x12
12.5x10
15x10
17.5x10
20x7, rep out with palms down side laterals

i finally got some sleep so today was good work out with no time restrictions. i wish i had a spotter today i would have done more on some of the presses. well i had a rough week and i ate like crap and i thought i was holding strong with the weight but i weighed myself today and i have gained it all back so that sucks. i am going to revert back to a BB style diet and just suck it up until i get below 200 again. the life and times of a premabulker!


Title: Re: the life and times of a permabulker
Post by: ripitupbaby on April 11, 2009, 05:30:01 PM
LOL nice thread title.   Pics please.  ;D



Title: Re: the life and times of a permabulker
Post by: 11venthhour on April 13, 2009, 02:32:49 PM
LOL nice thread title.   Pics please.  ;D



well as soon as i get another camera i will post a pic (i know famous words on this board)!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on April 13, 2009, 06:22:17 PM
leg day

squats
135xwarm up
185x7
225x5
255x5
285x5
315x4

high bar squats w/narrow stance done with speed
135x3
155x3
175x3
195x3
225x3

leg curls
90x12x2

standing calf raises
255x12x2
315x10

ab work

i felt pretty good today. i wasn't planning on doing 315 but i felt strong. i felt like i could have done more too! i kind of lost my zone so i stopped at 4 reps but i think could have done 5. trying to get back on the diet train, but you know how that goes >:(


Title: Re: the life and times of a permabulker
Post by: 11venthhour on April 14, 2009, 09:21:32 PM
Bench day

Bench
135xwarm up
185x10
225x5
245x5
265x4

Floor presses
135x10
155x10
175x8
195x8
205x7
225x5

Behind the head DB tri-cep extensions
70x12
85x10
100x7

Hammer strength shrugs
180x12
270x12
360x10

Had to cut it short today, damn I hate being an adult! I think I could have gotten the 5 rep on 265 but I laid there locked out thinking if I should do another rep. I should have just gone for it because as long I laid there I probably could have done and racked in less time. I had to do bench day early again because I shit to do tomorrow, so my legs were super sore today I still think its taking its toll on my bench, well I hope to be on schedule next week. Diet is pretty decent these last 2 days but we see how the week shapes up!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on April 17, 2009, 11:16:56 PM
Back day:

deads
135x12
225x10
335x5
380x5

bent rows
135x10
155x10
185x8

lat pull down, underhand grip
105x10
120x10
135x8

laying down ham curls
90x10
105x7
120x4, drop set 75x4

rear laterals on the pec deck
110x10x3


i felt good today. i lowered the sets of deads and tried to focus on 2 working sets. this made whole workout better. i may adopt this approach with squats and bench. i sorta of did this week but i will set it stone for next week's work out. i think i can hit 405 for 5 by the end of may, which would be nice because this is when i am moving and will end up missing time from the gym.


Title: Re: the life and times of a permabulker
Post by: burn2live on April 18, 2009, 03:46:42 PM
Just a post to let you know I'm reading your thread. Keep at it


Title: Re: the life and times of a permabulker
Post by: Stubborn on April 20, 2009, 11:37:50 AM
Numbers are definitely moving. Good work!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on April 22, 2009, 07:13:33 PM
thanks a lot guys! just trying not to embarrass myself at my next meet ;D

Bench

135x12
185x8
235x5
265x4, damn it!
275x1

Rack press
135x3
185x3
225x3
275x3
285x2

DB tricep extension
80x10
95x8
110x6

BB shrugs
135x12
185x10
225x10
275x6

Man I still need to work on getting a spotter, because I got all nervous so I didn't go for it, its getting old and I think it may be holding me back a bit. This is the first time I have ever done rack presses, so I made a couple mistakes I think. I started the movement from the safety bars instead of un-racking it, I think this will help because it was hard to get it going but once it went up it was a bit easier to deal with. Also I didn't know how to gauge where to start, I think next week I will start with 225 and move up by 10-20. I tired BB shrugs and man what a difference, I stopped doing them a while ago because I hurt my back a bit doing them wrong a couple years ago.
I missed legs this week because it was a friend's birthday and I got wrecked, that with my off schedule at work, I was wiped out! Well back to trying to make PRs.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on April 23, 2009, 07:01:14 PM
deads and squats

squats
135x12
185x10
225x5
275x5
315x2.5, didn't make it up on the 3 rep

deads
135x12
225x8
275x5
315x5
385x5, new PR!

Well it was a short one today, because i woke up late. i really like doing squats and on the 3 rd rep of the 315 everything was going well and then on the way up i felt gassed and couldn't make it up. i think i am going to start to do some more DE work like i originally intended.
deads went well. even in the old days i didn't 385 for 5, mainly because i didn't try but i wasn'y going all the way down then. even though i just watched rip's video of 295x5 and i am not too impressed with my lift now >:(
all in all a pretty good workout


Title: Re: the life and times of a permabulker
Post by: 11venthhour on April 26, 2009, 02:44:45 PM
sunday workout:

inside grip bench
135x12
155x10
185x8
205x6
225x3

incline DB bench
60'sx10
75'sx8
95'sx4

seated dip machine
330x10
330x8
330x6

hammer strength shoulder press
90x10
120x10
150x8
180x6

side laterals
20'sx10
25'sx10
30'sx6

3 different rear laterals workouts

DB curls
30'sx10
35'sx10
40'sx8
45'sx5

pre-set BB curls
70x10
80x8
90x6

hammer strength shrugs
180x12
270x10
360x8

i just wanted to do a bunch of stuff, just having some fun at the gym. nothing to extreme, just a high paced workout and off to enjoy the hot spring day! now BBQ time 8)


Title: Re: the life and times of a permabulker
Post by: 11venthhour on April 27, 2009, 07:11:35 AM
leg day:

front squat
135xwarm up, back squats with a pause on the bottom
135x12
185x8
225x5

reebok stepper squats
225x3
245x3
265x3
285x3

leg curls
i was trying out the sit down so wasnít keeping track

standing calf raises
300x12
315x12
330x8

super set
back extensions and leg raisesx3

it was an ok work out. trying to get used to box squat deal, i was pretty happy making it to 285. i think i could have gotten to 305, but i couldn't the stepper set up in the rack, not that i really tried either. another hot one in the ole' MD going to go out and do something non strength training!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on April 28, 2009, 03:35:13 PM
40 min cardio while watching IFSA strongman, thats all.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on April 29, 2009, 03:44:34 PM
chest

bench
135x10
185x10
225x5
265x5

rack press
225x3
245x3
265x3
285x1

behind the head DB tri cep extensions
80x10
95x8
110x8

shrugs on hammerstrength
180x12x3

rear delt on the pec deck
90x10
110x10
110x6

DW dips
3 sets of 10

i got the 265 but i had a spot on the lock out. i only had 2 eggs and a muffin before working out because i was in a rush so i felt hungry by the time i got to the gym. other than that it was a good work out. i just felt kind of weak the entire work out. diet is going well, but its taking a toll on my strength.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on May 01, 2009, 12:40:57 PM
back

dead lift
135x10
225x10
315x5
390x4

lat pull down, underhand grip
135x10
150x10
165x6

hyperextensions super setted with crunches

DB curls
30x10
40x8
50x8

BB curls pre set weight
3 sets i am not sure what the weight was, the 3 heaviest they had but they were not that heavy

i did not feel like it today. i didn't sleep, and i have to go back to work in the early in the evening. the dieting is going well, not perfect yet but its getting pretty good.
next month i am going for a 3 reps instead of 5 because i am going to switch to a bodybuilding routine for the summer before going into a 16 week powerlifting prep for the next lift in nov/dec.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on May 02, 2009, 07:23:02 AM
presses

bench for speed
155x3
175x3
195x3
215x3, not so fast
225x8, not fast at all but working on using ME on lighter weights

inside grip
185x8
205x4
135x10

DB incline bench
55'sx10
70'sx8
85'sx7

dip machine
330x10x3

hammer strength shoulder press
140x10
160x8
180x8

shrugs
135x12
185x12
225x12

i felt great today. i bit off a little more than i could chew with the inside grip so i had go back to 135, smeh. well off to some protein and carbs, can't miss the anabolic window ::)


Title: Re: the life and times of a permabulker
Post by: 11venthhour on May 04, 2009, 06:48:52 PM
legs

squats
135x12
185x12
225x10
275x5
315x1x5

front squats
135x10
185x6

SLDL, over hand grip
135x10
185x10
235x8

leg curls
3 sets, i didn't really look at the weight

leg press
4 plates a side for 8
6 plates a side for 8

hyper extensions 3 sets

i felt good until the 315. it just didn't feel right tonight. so i took some singles. all but one was good. i think i am going start just squatting in the ole chucks from now on. after that i just lost my focus. i was helping someone train legs so i had to think about where they were at and where i was at. just 3 more weeks till i max out. i think i am going to squat to a box till then. diet is going well, my waist is smaller, i dont know how much i weigh as of right now since i have been too lazy to buy a scale.


Title: Re: the life and times of a permabulker
Post by: Stubborn on May 04, 2009, 09:50:30 PM
Good work bro! Keep at it.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on May 05, 2009, 09:50:14 PM
Good work bro! Keep at it.

thanks man!

cardio day, yeah ;D

15 mins on the treadmill
15 min on a gazelle/elliptical type thing
no will to live so i lifted weights

standing calf raises
315x12
330x12
345x12
360x8

leg raises
4x12, man my abs are weak as shit

hammer strength rows
45 a sidex10
90 a sidex10
135 a sidex8
180 a sidex2, man i gassed out this one!

man i can't see how people can do endless cardio, it is so boring! well i am starting to tell i am dieting, i mean i am still fat but i can start to see some light at the end of the tunnel.
tomorrow's bench, so by me typing this i am already phyching myself out, yeah >:(


Title: Re: the life and times of a permabulker
Post by: 11venthhour on May 06, 2009, 07:32:55 PM
bench day

bench
135x10
135x10
185x10
225x5
265x5

Floor press
135x3
165x3
195x3
225x3
245x7

DB tricep extensions
100x8
110x6
110x6


so i finally hit 265 on my own. i had a lift off and that was it. i felt like i still had some gas in the tank too. so 270 next week, and hopefully before the end of the month i will be able to get a legitimate 275x5 on my own! i cut out early because i had stuff to do. i am going to buy a scale this weekend, i feel lighter but that doesn't mean anything!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on May 07, 2009, 06:27:22 PM
i didn't want to do cardio day:

squats
135x3
185x3
225x3
275x1
315x1

rack pulls right below the knee
225x3
275x3
315x3
365x3
405x3
455x1

bent rows
135x10
185x8
225x4

underhand pull downs
135x10
150x8
165x5

hammer strength rows (weight per side)
70x10
95x10
120x7


i wanted to work on my squat form a bit. i still have some work to do. i am also noticing i am having flexibility issues keeping form keeping my form on heavier weights. so more stretching is in order! this work out typified this week, no direction at all. i guess its good to break the monotiny. diet is going well still no major pig outs lately.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on May 08, 2009, 05:16:26 PM
what ever day:

bench for speed
135x10
155x3
175x3
195x3

DB shoulder press
50x8
60x8
70x8
85x5

rear delt on the pec deck
100x10
110x10
120x10

BB shrugs
225x12
275x10
335x3, lost grip

hammer curls
30x12
40x10
50x6

BB curls
3 sets of different stuff and weight

seated dip machine
330x10
330x12
330x12

camered bar cable press down
200x10x2


not going to be able to work out this weekend so i kind of did a mess of things. it was a quick and pretty decent workout, nothing special. yeah after work tonight its the weekend!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on May 11, 2009, 06:57:43 PM
leg day:

squats
bar warm up
135x warm up
185x10
225x5
275x5
295x5

wide stance squat
135x8
155x8
175x8

front squats
135x8
155x6
175x5

seated leg curls
210x8
225x8
240x8


i took squats to the box for depth purposes. this hindered the amount of weight i could do because i have been relying on speed to snap out of the hole, which probably also attributed with some of the problems i have been having, but i can't go fast with the box. i have been working on my form and i am still finding issues. i have been leaning forward giving me the feeling of going deep enough when i am not going deep enough. i have also been popping out of the hole, in a good morning fashion, rather pushing through which explains the increased back pain i've had lately. so i know now that the 315 i did a couple weeks ago was not to depth, so i backed off the weight a bit so i could work on moving up again. i have one more training session before i try and max out.
all in all it was good workout. i am currently not feeling any back pain just some tightness but that is to be expected with squats.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on May 12, 2009, 07:14:50 PM
20 minutes of cardio, i couldn't take it anymore

standing calf raises
330x12
345x12
360x10

4 sets of rep out crunches

hammer curls
30s x 10
40s x 10
50s x 6

3 sets of pre set BB curls, all rep outs

i wanted a cardio and abs day but i couldn't stand to do anymore cardio. i really do not like the tread mill but the ellipticals there suck. so i threw some bi work since they suck and could always use work!
i think i may be down to about 217, yeah some loss, 19 more to go!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on May 13, 2009, 07:33:08 PM
chest day

bench
135x10
135x10, for speed
185x10
225x5
270x3, 225x6, 135x8

hammer strength bench, weight per side
45x10
70x8
90x6
115x3

tricep extension, DB behind the head
90x8
100x7
110x4

shrugs
185x12
225x10
275x7, lost my grip

rear delts on the pec deck
100x12
110x12
120x12

seated dip machine
330x8
330x7
330x12

shoulder press, hammer strength, weight is per side
45x10
70x10
90x6, failed on the 7th


i wasn't feeling it today. i could not push myself, but all in all it was still a good workout. i did some extra stuff because i am not sure of i will be able to make it this saturday. i felt like i could have gotten the 4th on the 270 but i just could not push myself today.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on May 14, 2009, 06:30:44 PM
back:

deadlift
135x10, SLDL for warm up
225x10
275x3
315x3
365x3
385x3
405x2

bent rows
135x8
155x8
175x8

some back machine, lat pull down thing
90 a side 3 sets for 6-8 reps

it was decent day today. i think if i would have skipped the 385 set i would have pulled more on the 405, maybe 1-2 more reps. this is cool because this is my old max and to pull it even for 2 is pretty cool. i looked back to the MD powerlifting site and it turns out my last dead was 405 and not 425, so its a pathetic lift, but at the same time i am showing some pretty decent progress. so if i keep at with this pace i may even hit 500 by the time the meet rolls around.
i took so long on the deadlift that i kind of ran out of time, also i did deads a day earlier because now my whole weekend starting tomorrow is getting booked, i guess its a good thing, smeh.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on May 18, 2009, 06:42:15 PM
leg day:

I was taking it a bit easy today. i just wanted to do some reps but nothing too serious. i got up to a single of 335. next week i will try and max out so i can set a routine up around that max. with the 335 going up pretty easy i think i have 365 in me. i had someone spot checking me on depth.
even if i hit 355 for now i don't think i have plateaued there, i still feel i can 400 before the year is out.

i am guesstimating my weight to be around 210. i hope to get my real weight next week and take some videos of my max attempts!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on May 19, 2009, 04:37:59 PM
chest day

bench
135x10
185x10
225x3
245x1
265x1
285x1
305x1

floor presses
135x10
185x8
225x5

seated dip machine
330x10
330x8
330x12

standing tricep extensions
200x10 3 sets

BB shrugs
185x10
235x8
285x5

rear delts on pec deck
110x10
130x6
130x6


i took some singles just to get ready for next week when i max out. it was a pretty good workout overall. nothing else really.



Title: Re: the life and times of a permabulker
Post by: Stubborn on May 19, 2009, 07:23:06 PM
Looks like things are going well. Keep it up!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on May 19, 2009, 11:51:44 PM
Looks like things are going well. Keep it up!

thanks man!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on May 20, 2009, 07:36:58 PM
biceps?

alternating DB curls
20x12
25x12
30x10
35x10
40x8
45x6

BB curls
barx12
55x12
65x12
75x12
85x10

Prue set camered bar curls
60x12x3

rope curls
100x12
120x12
130x10

i knew today was going to be a quick one so i decided to do some arm work.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 01, 2009, 07:13:56 PM
well i moved this past weekend so no time for training.

i did get into the gym to max out a bit.

squat:355
well this didn't go as good as i thought it would. i videoed the lift and felt i had 20 lbs in me but my depth started to go higher with every max attempt. so i will keep it here for now and use this for my percentages for the summer work outs

bench:315
this went well. i almost didn't even try because it was late and there wasn't really anyone in the gym to spot me.

dead lift:435
this also went well. this is 30lbs over my max 3 months ago. i also videoed this, i will post videos some time this week.

so now i have my numbers for the summer and hopefully my workouts will become a little more organized. i weighed myself at the beginning of the move over the weekend, and i weighed 210. but now i have been on vacation for a week, i am sure things have changed. i looking for a gym this week, and hopefully by the end of the week i will ramp it right back up.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 04, 2009, 06:44:00 PM
just getting the bugs out day

squat:
135xwarm up
185x5
205x5
225x5
245x5
275x5

bench
135xwarm up
185x5
205x5
225x5
245x5
265x3, i bumped the j hook going up and it threw me off a bit so i just racked

deadlift
135xwarm up
225x5
275x5
315x5
365x4, i was gassed at this point


so it was my first day in the new gym. i am going to a bally's now, cringe :'(. i wanted to get a work out in, because it has been about 2 weeks since my last real work out. i am feeling the bulge right now. but i am optimistic about the diet this time around, it was going pretty well for a couple weeks. i will have to get the cardio in this time. the only up side is that balleys has a shit ton of cardio equipment for me to complain about so maybe i will find the one that will magically make the fay go away!
man every squat felt heavy.
i was trying some set ups with the bench so i wanted to move ok weight, well for me.
i was tired, and wanted to get them done. the gym was hot and i only got 3 hours of sleep, so blah.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 08, 2009, 07:36:54 PM
squat

squats
bar warm up
135x12
185x12
225x5
275x5

box squats for speed
135x3
145x3
155x3
165x3
175x3, slow on the 3rd
185x2
195x2
205x2, slow all together

seated ham curls
90x10
120x10
150x10

standing calf raise
broken!!!!!!!!!!!!!!


well from here i stopped, this balleys sucked. so i cancelled my membership and will start a near by Y next monday. so this is a hitch in the plans but at least the Y will have decent equipment.
i finally weighed myself, and i am back to 220. i have 24 weeks roughly before the next competition so i hopefully will be able to lose the weight.


Title: Re: the life and times of a permabulker
Post by: ripitupbaby on June 09, 2009, 03:51:12 AM
Good plan.  You would eventually get thrown out of the Bally's anyway.   ;D



Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 09, 2009, 10:42:22 PM
Good plan.  You would eventually get thrown out of the Bally's anyway.   ;D



i don't guys find me as intimidating as they do you, so i think i would flown under the radar!

even though they have already told me they do not allow chalk at the Y, but i will just bring bags of it in my pockets until i am invited to leave!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 14, 2009, 06:37:21 PM
bench

135x warm up

inside grip for speed
145x3
155x3
165x3
175x3

reg grip for speed
175x3
175x3
185x3
195x3

incline DB
60x10
85x8

shoulder press
115x10
135x4, wtf?

DB rear laterel
10x10
15x10
20x10

dip machine
110x10
130x10
175x7

tricep push downs (no markings)
10 rep
10 reps
full stack 7 reps

DB curls
35x10
40x8
45x8

BB curls
65x8
75x8
85x8

shrugs
135x10
225x10
315x6, i had to change to an over under grip after 2 reps

lat pull downs to the mid chest
2 sets, no markings


well it was the first day in the new gym. it was ok, it will get the job done, but i will have to figure out my new flow i guess. it felt fast paced today, i got everything done in about an hour and i felt fresh so maybe some time off did me well. the only lift that was shit was the shoulder press, i failed on 135, i was pretty disappointed.
all the cables and machines had numbers but no weight markings, so i will either have to figure out what they are in lbs or remember the numbers.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 15, 2009, 06:20:11 PM
Squat Day

Squat
135x warm up
185x8
225x5
295x5

Box squats for speed
135x3
145x3
155x3
165x3
175x3
185x3

Seated ham curls
90x10
110x8
130x6

Stand calf raisesí
190x10
195x10
200x10

SLDL, squat stance (more for stretching than the workout)
85x10
95x10
115x10


Today was just a bad day. There is only one place to do free squats, so I had to wait so I kind of noodle around for like 10 mins waiting. This kind of threw me off my game so my whole work out was off. Then I went to do box squats for speed and ended up agreeing to share the squat rack with a football coach and 2 of his guys. But I didnít realize he was essentially teaching them squats so I got 2-3 sets and I just gave up on that scenario. This gym uses Cybex and all these machines have more glide to them so I have to get used to that.
Oh well just frustrated. I am doing some abs and stretching before bed and my diet is going well.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 17, 2009, 06:27:27 PM
Bench Day

Bench
Bar warm up
135x10
185x10
225x5
245x5
265x3
275x3
285x2

Close Grip
135x10
185x8
185x6

Behind the head DB extensions
80x10
90x10
100x7

Shrugs (no power rack!)
135x10
225x10
275x6, over under grip
335x6, over under grip


Nothing special today, just hitting it hard but not full out. I think I am doing a meet on Sept 19th, so I will start the prep for that next week. I will have 12 weeks to prep for the show. I am going to focus on the lifts and not worry so much about my weight. Then I will have about 8 weeks for the next meet, and hopefully by then I would have reached my weight goals.
This gym only has one bench, and one squat rack area, and no power rack. Itís small too, so no floor presses. Arg!


Title: Re: the life and times of a permabulker
Post by: ripitupbaby on June 18, 2009, 03:02:58 AM
Nothing special today, just hitting it hard but not full out. I think I am doing a meet on Sept 19th, so I will start the prep for that next week. I will have 12 weeks to prep for the show. I am going to focus on the lifts and not worry so much about my weight. Then I will have about 8 weeks for the next meet, and hopefully by then I would have reached my weight goals.
This gym only has one bench, and one squat rack area, and no power rack. Itís small too, so no floor presses. Arg!



Sweet!  Hopefully you can make it work in the new gym.  If I can do my prep virtually alone in "The Workout Club and Wellness Center" ::) you can do it too!  I only got kicked out once for deadlifting!   ;D



Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 21, 2009, 10:15:34 AM

Sweet!  Hopefully you can make it work in the new gym.  If I can do my prep virtually alone in "The Workout Club and Wellness Center" ::) you can do it too!  I only got kicked out once for deadlifting!   ;D



well i will be able to get it done, as long as there are free weights it can be done!
like i said before, you = more intimidating than me ;D


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 21, 2009, 10:29:16 AM
Friday, deadlifts

135x10
185x10
225x10
275x8
315x5
365x3
405x a crack in my back and i quit there  :(

Saturday, DE bench

bench for speed
135 warm up
close grip
135x3
145x3
155x3
165x3
regular grip
175x3
185x3
195x3
205x3, not so fast but tried to keep explosive at least

DB shoulder press
60x10
75x8
75x6

dip machine
175x10
175x7
175x8

tricep push downx3

DB curls
35x10
40x10
45x8
50x6

BB curls
65x8
75x6
75x7

Sunday

cardiox30 minutes
light upper back workouts


so hurt my back dead lifting. the plates at the new gym are smaller so i was pulling from a 2 inch deficit and i didn't prepare for it. i got cocky and my back rounded but my hips were driving up, so crack went the back. its still sore now, but i guess its not that bad. i will most likely take a lesson from stubborn and chill for a week.
i finally got some cardio in, and it still sucked just like i remembered.


Title: Re: the life and times of a permabulker
Post by: Stubborn on June 21, 2009, 10:35:50 AM
If you've been hitting the gym for a solid 10+ weeks and making progress (big or small) and then something "tweaks", it may be time for some R&R (rest and recovery).


Title: Re: the life and times of a permabulker
Post by: ripitupbaby on June 22, 2009, 03:32:14 AM
well i will be able to get it done, as long as there are free weights it can be done!
like i said before, you = more intimidating than me ;D

 ;D




Get to a chiropractor and chill your bones for a few days or else!   >:(


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 22, 2009, 08:52:33 AM
If you've been hitting the gym for a solid 10+ weeks and making progress (big or small) and then something "tweaks", it may be time for some R&R (rest and recovery).
;D

Get to a chiropractor and chill your bones for a few days or else!   >:(


i went to the doc and he said i should be ok as long as i take it easy. its the back left side. he said i may have just over extended a muscle. i did some stretches and i felt pretty good today, and the ibuprofen is helping me a ton!
 


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 22, 2009, 08:58:59 AM
well now after i explained why i should not be working out this week, here is my leg day ;D

squat day

squats
bar warm up
95x6
135x8
185x8
225x5
265x5 (75%)

speed squats to a box
175x3x8

seated ham curls
85x10
100x10
115x6

hyper extensions
body weightx10
10 lbs platex10
25 lbs platex10


i was going to squat the 265 twice, but i didn't want to push it. all around it was a pretty easy workout. funny with my back a little tender it really helped my form so in that sense i had a great workout!
well i decided that i am going to do the full power meet on sept 19th, but i have a lot of weight to lose. i just bought a scale so hopefully this will help me stay on track.


Title: Re: the life and times of a permabulker
Post by: Stubborn on June 22, 2009, 10:34:08 AM
Its not that you shouldnt workout, just that you may want to take it easy for a week. Cardio of any kind always helps my recovery.


Get your diet down to an hourly schedule and check that scale every morning. This is what has worked for me. If you look at that scale and it says you are one pound heavier than yesterday, it snaps you right back on track.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 23, 2009, 07:09:50 PM
Its not that you shouldnt workout, just that you may want to take it easy for a week. Cardio of any kind always helps my recovery.


Get your diet down to an hourly schedule and check that scale every morning. This is what has worked for me. If you look at that scale and it says you are one pound heavier than yesterday, it snaps you right back on track.

cardio would most likely kill me form boredom ;D

its funny i know that but i just need to hear (read) people tell me these things. i have a shitty scale right now but it will do, its an old digital.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 23, 2009, 07:11:58 PM
Bench Day

5 minute warm up on the elliptical

Bench
135x10
155x10
175x10
195x8
225x5
235x5 (75%)
235x5, (75%) ugly 5th rep

CG bench
155x8
165x6
135x8

Behind the head DB extensions
80x10
90x8
100x8

Pull downs to the chest
3 sets of 10ish

10 minutes of cardio, elliptical


My back is still feeling fine a little stiff but for the most part better everyday. I usually do not do that many reps on the bench but I was working out with someone for a change so I was just going with the flow, but they bowed out at 175. So no spotter again >:(
I went to do the 235 for the 2nd set but I think I gassed myself on the first million reps, so the 5th rep I broke form, it felt like it looked ugly. No shrugs today because I am not trying to be totally stupid about my back yet.
My diet is actually going to plan this week, this week no sweets, next week I will cut something else so hopefully by 8 weeks out I will be on a legitimate diet!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 24, 2009, 05:38:37 PM
45 minutes of cardio and i lost my i pod. proof that cardio can't be all that great ;D



Title: Re: the life and times of a permabulker
Post by: Stubborn on June 24, 2009, 05:58:55 PM
45 minutes of cardio and i lost my i pod. proof that cardio can't be all that great ;D



You must have been doing some Jazzercise/HIIT hybrid shit to lose your ipod in the heat of the moment like that.  :o


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 25, 2009, 07:19:41 PM
You must have been doing some Jazzercise/HIIT hybrid shit to lose your ipod in the heat of the moment like that.  :o

man that would be a story to tell :D

nope i was listening to music and i happened to glance over and someone was watching something that looked interesting so i decided to watch tv. and when i switched to a different cardio machine the ipod did not make the trip with me. so 15 minutes later when i realized what i did it was gone >:(


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 25, 2009, 07:32:52 PM
dead lift day

deads
135x10
225x10
275x5
(75%) 325x5

good mornings
bar
65x10
85x10
115x10

bent rows
135x10
155x10
175x10
195x8

lat pull downs reverse grip
3x10

leg raises
4xrep outs

ham curls
85x10 3 sets


well this was my first back workout since i hurt my back a little, everything went well. i didn't want to do to many reps on the dead just in case. also the good morning numbers are really low because of my back and the fact i have not done these since i first started lifting.
i actually ate right before the gym. so in the middle of dead lifting on 325 i have to stop because i almost lost it, well i got my composer back and finished the set.
diet is ok. i am starting to really get into the eating schedule i just have to make sure i don't miss a meal and over eat the next!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 29, 2009, 07:33:55 PM
DE Bench day june 28th

warm up, all done with some speed
bar
95x10
135x10

CG grip for speed
135x3
145x3
155x3
165x3, slowed a bit here

reg grip for speed
165x3
175x3
185x3, started to slow a bit here
195x3, i took a brief pause in between each rep to keep them as fast as possible

shoulder press
barxwarm up
65x8
85x8
105x8
125x8
135x6, my shoulders were just worn out really

dip machine
165x8x3

tri cep pressdowns
3 sets of 8

DB bi cep curls
40x8
45x8
50x6
55x5

BB bi cep curls
65x8
85x8
105x8

shrugs
135x8
185x8
225x8
275x8
315x6

DB rear laterals
15x10
20x10
25x6, gawd i suck at these

lat pull downs to the chest
3 sets of 8

man am i over training on DE day? oh well its the only day i am not on a time constraint so i like to just have some fun i guess!
oh well this weekend was my birthday so eating did not go so well. other than that i am going to step up again this week with the diet, i did not have sweets during the week so i am going to try and adjust my meal before bed this one will be harder.
i spent this weekend trying to get the video of my max attempts form a couple weeks ago and me and my buddy can only get the audio tracking form the lift, so thats a bust.
well this is all.


Title: Re: the life and times of a permabulker
Post by: Stubborn on June 29, 2009, 07:51:08 PM
I might drop the shoulder press and add front raises instead. Otherwise not bad. I like to do shoulder press on its own day unless its just a warmup. More importantly, how do you feel the days following?


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 30, 2009, 04:28:05 PM
I might drop the shoulder press and add front raises instead. Otherwise not bad. I like to do shoulder press on its own day unless its just a warmup. More importantly, how do you feel the days following?

to be honest i always the best after my de day. i always feel less beat the fuck up really. i guess iwill see how i feel tomorrow since its me bench day!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on June 30, 2009, 04:32:52 PM
squat day

squats
warm ups
bar, 95, 135
185x8
225x6
280x5, it was supposed to be 285, but i forgot, oops!

squats to the box for speed
185x3x6, i cut 2 sets my lower back was getting stiff

ham curls
100x8
115x8
130x6

calf raises
210x10x2
190x10

2 sets of ab work

not a bad workout. i feel like i am getting pretty close to nailing the form on the squat. i really need to do more stretching, ham work and ab work!
i actually am turning down deserts here lately, but i go on vacation this weekend. i am hoping to get some works out in at least! i will probably weigh myself tomorrow.


Title: Re: the life and times of a permabulker
Post by: Zach Trowbridge on June 30, 2009, 05:05:57 PM
Your DE volume is probably fine, Louie Simmons recommends trying to get almost double the volume on DE days as ME days.  So if you had to pick a day to add in some extra work that would be the time.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 01, 2009, 03:55:11 PM
Your DE volume is probably fine, Louie Simmons recommends trying to get almost double the volume on DE days as ME days.  So if you had to pick a day to add in some extra work that would be the time.

cool! so i am doing something right for a change.

bench day

warm ups
bar, 95
135x12
bench
185x10
225x8
250x5x2

CG bench
155x10
165x8
175x6


i had something come up and i had to go! smeh ::) everything felt good today. i am down 2 lbs form the last weighing, so maybe next year i will compete in the 198 weight class ;D


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 02, 2009, 07:56:04 PM
Deadlift day

deads
135x10
185x10
225x10
275x5
345x5

GMs
95x10
135x10, my lower back felt super tight so i stopped

bent rows
155x8
175x8
195x8

underhand grip lat pulldown
3 sets of 8

leg raises
3 sets of repping out


i was still a bit sore from legs 2 days ago, but i wanted to get in my backwork out before heading out to the beach for the weekend tomorrow. i did 20 minutes of cardio on my lunch break last night at work as well. i may do some arms before i leave. hard night at work tonight and my diet is falling apart.



Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 07, 2009, 11:16:53 AM
july 3rd

arms day
CG bench
bar warm up
95x10
135x10
155x8
175x8
195x8
225x6

behind the head DB extensions
100x8x3

DB curls
25xwarm up
45x8
50x6
55x4, rep out with the 25s

BB curls
65x8
85x8
105x5

ab work

July 7th

squat day

squats
bar warm up
135x8
185x8
225x5
265x5
300x5x2

speed squats to a box
135x3
145x3
155x3, my lower got tight so i moved on

seated ham curls
100x8
115x8
130x6

calf raises
170x8
190x8
210x8 then 110 rep out

4 sets of leg raises

5 minutes of cool down cardio


squats went well today, i really think my form is getting there. i think on the first set of 300 i could have gotten 6-7 reps but i wanted to wait to all out on the 2nd set but after 5 my right wrist was killing me. so 315 is next week, i think i am going for just 1 set of as many as i can do just to whats up!
well go to go to finish my vacation!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 08, 2009, 01:24:13 PM
bench day

bench
bar warm up
95 warm up
135x10
185x10
225x5
265x5x2

CG grip
135x8
155x8
175x7

rack press, 3 inch above chest
225x5
245x5
265x2, what a fail!

behind the head DB tri cep extension
80x8
90x8
100x8

shrugs
135x10
225x8
275x8
315x5

dip machine
165xrep out


today went well. i hit 265 pretty easy today which i got stuck for over a month before so that is going well. diet is back on track after my vacation, so far!
yeah, cardio tomorrow!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 09, 2009, 04:14:33 PM
boring day :'(

15 minutes on the treadmill
15 minutes on the elliptical
10 minutes of various ab workouts

hopefully i will have the will power to have this workout a couple times a week.


Title: Re: the life and times of a permabulker
Post by: Stubborn on July 09, 2009, 06:50:38 PM
I feel your pain.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 12, 2009, 07:20:07 PM
I feel your pain.

well obviously i did too! since i didn't make back into the gym until today!

bench DE
135 warm warm up

CG for speed
135x3
145x3
155x3
165x3

comp grip
165x3
175x3
185x3
195x3

incline bench
105x10
135x10
155x5
175x5
195x5

dip machine
165 for 3 sets of various weights, i changed the width of the grip on the 2nd set

DB curls
40x8
45x8
50x7

BB curl
65x10
75x10
85x8

dead lifts
135x8
225x8
315x5

pull downs to the chest
3 sets

DB rear laterals
15x10
20x10
25x6 then 15 for a rep out

side laterals
15x10
20x10
25x10

5 minutes of cardio

i felt great today. i guess so since i haven't been to the gym since thursday and that was a cardio day. i threw in some dead lifts because i missed this week and instead of working it in i just called it a bust.
this is the first time i have done incline BB bench in a while because it always hurts my shoulders. so i adjusted my grip and did pretty well on it. my diet blows as usual. i think after this next weekend i am going to give up drinking until the next comp.
drinking = poor empty calories and poor food decisions!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 13, 2009, 08:45:17 PM
Squat Day

Squats
135x10
185x8
225x5
275x3
315x6, PR!

Speed squats to the box
155x3x2
165x3x2
175x3x2
185x3x2

Ham curls
100x8
115x8
130x7

Standing calf raises
150x10
170x10
190x10

Leg raises
4xrep out

Hyper extensions
2xrep out @ BW


Today was a good day! I hit 315 solid, I think one went just parallel, but I sunk the last one so it was all good. I would have gotten a 7th rep but my wrist were about to give out so I just racked it. So overall it was good work out. Diet is slightly better now but it still has its faults.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 14, 2009, 04:10:12 PM
pointless day of sweating

elliptical 20 min
treadmill 20 min
ab work

i am fat and i need to start taking the cardio and the diet a little more seriously. mark these words because i will most likely be stating them again.
11venthhour@227


Title: Re: the life and times of a permabulker
Post by: Stubborn on July 14, 2009, 05:07:20 PM
pointless day of sweating

elliptical 20 min
treadmill 20 min
ab work

i am fat and i need to start taking the cardio and the diet a little more seriously. mark these words because i will most likely be stating them again.
11venthhour@227

Quoted for accountability.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 16, 2009, 09:06:17 PM
Quoted for accountability.

i got to stop looking at my diet and training as if it was 3.5 years ago when i was in better shape and younger with no kids!

bench day
95x warm up
135x12, all paused at the bottom
185x10, first 5 paused at the bottom
225x5
280x4, PR! for reps

CG bench
155x8
175x7 or 8, i can't remember
195x6

behind the head tricep extensions
90x8
95x8
100x8

DB curls
40x8
45x8
50x8

side lateral raises
20x10
25x10
30x10


it was good workout, but it was crowded. a whole bunch of teens doing workouts that don't belong in the weight area. and a bunch of standing around and talking too. but it was all good. i am going out this weekend and buying a scale no matter what! i am going to advice form stubborn/lift and weigh myself daily. dead lifts tomorrow!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 17, 2009, 09:39:24 PM
dead lift day

dead lifts
135x8
225x7
275x5
325x5
390x4, i just kind of quit

bent rows
165x8
185x8
205x6

underhand lat pull downs
100x10
130x10
160x6

hypers
10 reps with 25 plates, then i ran out of time


man i was gassed after i did the 275 set today. i lost all motivation. so i guess my diet is starting to effect me, so that is good and bad thing i guess. i got up to 390 and i wanted 5, but i just didn't feel like pushing my self. oh well better luck next week huh. i am trying to acclimate myself to a real diet so i will probably start being in a shitty mood tomorrow, man i want my mid 20's back!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 19, 2009, 09:24:00 AM
DE bench day

bench
135 warm up

CG bench, speed
135x3
145x3
155x3
165x3

bench, speed
165x3
175x3
185x3
195x3

incline bench
165x5
185x5
205x5

tri cep push down
70x10
85x10
100x6

dip machine
165x8x3

DB curls
45x8
50x7
55x6

BB curls
65x8
75x8
85x8


i am down 4 lbs so the real dieting seems to be working. i just have to up the cardio on the off days. everythign on the speed benching was done with a big pause on the bottom. well time for a cook out that i will regret later ;D


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 20, 2009, 06:34:37 PM
squat day

squats
135x10
185x10
225x8
265x5
265x7

squats to the box
155x3x2
175x3x2
195x3x2

seated ham curls
100x8
115x8
130x8

standing calf raises
130x10
150x10
170x10

4 sets of leg raises

SLDL w/DBs
70x8
85x8
100x6


today was a good workout. it took a bit to get motivated but after i woke up some i got going pretty good. i traded the hypers for some SLDL action.


Title: Re: the life and times of a permabulker
Post by: splinterhands on July 20, 2009, 06:42:32 PM
Good very solid workouts. 


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 20, 2009, 09:11:46 PM
Good very solid workouts. 

thanks man!
you log is not too bad either!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 21, 2009, 08:32:41 PM
moving but no going anywhere day

25 minutes of cardio
5 minutes of stretching


i had shit to do today so i had to do the cardio at work so i couldn't spend an hour on it. if i feel motivated i will go out after work and get another 30 minutes in before bed.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 23, 2009, 03:38:23 PM
ME bench day

bench
bar warm up
95xwarm up
135x10, all paused at the bottom
185x10, first 5 paused on the bottom
225x5
255x5, slight pause on the last rep
255x6

CG bench
155x8
175x8
195x8

rack press
185x5
225x5
245x3, with big fail on a 4th rep attempt

DB tri cep extension
100x8x3

BB shrugs
225x8
275x8
315x8

lat pull downs to the chest
3 sets of 10


i hit the gym after work this morning, so with that in mind it was great workout. diet going well.



Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 24, 2009, 02:46:39 PM
dead lift day:

135x8
225x5
275x5
355x3
355x2
355x5

bent rows
155x8
175x8
195x8

lat pull down underhand grip
115x8
130x8
145x4 then 100 over hand grip rep out

3 sets of a wanna be circuit
SLDL w/100 DBs
95 lbs good mornings
leg raises

man i could not get my dead lift right today and it threw off my workout. i finally went to the car and got some chalk so i could finally get the 5 reps of my 80% week. the diet fell apart yesterday because i didn't bring enough food to work so i cheated >:(
i may try and get some cardio at work tonight to make up for it.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 26, 2009, 04:00:32 PM
saturday
walked the zoo with my kid for 3 hours, ate pretty healthy too

today bench DE day

warm ups
bar, 95, 135 all paused on the bottom

CG speed work
135, 145, 155, 165x3, varying pausing at the top and bottom or just all out

reg grip speed work
165, 175, 185, 195x3 see above
135x20, 10 all out and 10 paused at the bottom (i just felt like it)

DB shoulder press
30x8
40x8
60x8
70x8
80x4

rear laterals one arm cable
3 sets of 10

side laterals
20x10
25x8
30x7

tri cep pushdown
70x10
85x10
100x7

DB behind the head
90x8
95x8
100x7

DB curls
40x8
45x8
55x4, rep out hammer curls with the 30's

ez bar curls, unknown bar weight, so all weight shown is plates only
20x10
40x8
60x8
80x6

10 minutes of cardio

sounds like a lot while typing but it only took me an hour to do. i was pretty unmotivated today but this got me going a bit!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 27, 2009, 09:11:49 AM
squat day

10 minutes of cardio, not voluntary i was waiting on the squat rack

squats
bar warm up
135x10
185x8
225x5
275x3
305x5

box squats
185x3x4sets

lay down ham curls
70x10
90x10
110x10


not feeling it again today. i did find the laying ham curl is way superior to the seated though. i never gave it much thought before but i like it way better. i think could have got the 305 for more but i just didn't have it in me to push myself, i was going to do a 2nd set as well but i was running out of time and motivation. man this has been going on for a week. i was pumped to go to the gym today so i wonder if i just lost while doing cardio waiting for the rack.


Title: Re: the life and times of a permabulker
Post by: Stubborn on July 27, 2009, 02:17:33 PM
Sometimes you need a little kick in the ass and sometimes you need a little time off.

For me, taking a week to focus on cardio/conditioning really gets me in a good mindset for lifting.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 29, 2009, 07:10:14 PM
Sometimes you need a little kick in the ass and sometimes you need a little time off.

For me, taking a week to focus on cardio/conditioning really gets me in a good mindset for lifting.

i might actually do that. i am going to probably shorten my current training cycle, then take a 1-2 weeks off, then start up again for late november's meet.

bench day
135x10x2
185x10
225x5
270x4, i lost my set up and i could feel it

CG bench
155x10
185x8
205x5

tri cep pushdowns
85x8x3

shrugs
135x10
225x8
275x8
325x5, couldn't hold anymore

DB bi cep curls
45x8
50x8
55x4, then a rep out with 30 lbs hammer curls


i actually felt pretty good today. i ate like crap yesterday and right before the gym. figures, eat like shit endless motivation, eat healthy and i just want to die. i think i am used to the caloric intake that is keeping me fat, vs. the caloric intake that will keep me healthy!
current weight around 220, so i am down 7. yippie!
also i watched the dave tate video on the bench set up and i have been using it for a bit. today i was rushed because i was sharing the bench with someone in hopes they would spot (they did). so when the bar was unracked i felt my set up get lose. i really think if i was tight the whole time i would have gotten a 5 rep today on the 270!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on July 30, 2009, 02:24:12 PM
dead lift day

dead lift
135x8
225x8
275x5
315x5
370x4

bent row
175x7
195x6
215x4, 135 rep out

under hand lat pull down
115x8
130x8
145x8

hyper extension w/ 25 plate
3 sets


well i felt good today. figures the second i threaten myself with a weeks worth of cardio i get motivated. man my back was still a bit tender from yesterday's workout, and my legs weren't 100%, even with that i got 4 at 85% which i still felt strong but my bi ceps started to feel sore along with my traps felt like they were giving out. so i just stopped.
my diet seems to be back on pace, even so i will take next week off for a light work out and cardio week.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 03, 2009, 04:16:02 PM
day 1 of taking it easy:

bench
bar warm up
135x10x2
145x10x2
155x10x2

elliptical 15 mins
treadmill 15 mins
stretching 5mins


so i am going to take some advice from lift/stubborn and take it easy this week. i may do legit light workouts next week. then the last week of the month i am going to start my prep for the states in november. i am going to do my version of the 5/3/1 and see how that turns out for me.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 04, 2009, 03:12:37 PM
dead lifts and stand still leg motions

135x10
185x10x2
205x8x2
225x8x2

2 sets of lat pull downs

20 minutes of cardio on the elliptical

i got a late start on the day so i didn't do the full cardio. my lower back got tight on those higher rep sets. i threw some lat pull downs in because i cut it short on reps on the 205 and 225.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 05, 2009, 09:21:06 PM
shoulder press
bar warm up
65x10x2
85x10x2
105x10x2

40 minutes of elliptical and lockdown


today wasn't that bad, something decent on tv. i couldn't remember what my max was on the shoulder press so i just went for sets of 10.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 07, 2009, 07:20:12 PM
bench
bar warm up
95x5
135x5
185x5
225x5
245x3
265x3

plate loaded machine bench
I worked up to 120 a side for 6

DB behind the head
60, 70, 80, 90x8
100x10

I did some curls but it got messed up because there were no DB left!


well i just could not do cardio today! i will get some in tomorrow. i have been lax about my diet and i have kept the weight about the same. i am going to start my schedule next week with a light week working up 70% of my max in the 3 lifts, and doing 1 accessory workout followed by some cardio. then i will start my 12 week program.


Title: Re: the life and times of a permabulker
Post by: splinterhands on August 08, 2009, 05:53:15 AM
start my prep for the states in november.

Do you have a link to this?


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 08, 2009, 05:55:21 PM
Do you have a link to this?

this is for md, and generally its held at the end of november form what i read. just goggle md powerlifting, or what ever state you are in and i am sure they will have something. where are you from?

did some back stuff
135, 225, 315, 365, 405x5 rack pulls form 2 inches below the knee

did an assortment of pulldowns
15 minutes of cardio

monday back to the grind!


Title: Re: the life and times of a permabulker
Post by: splinterhands on August 08, 2009, 07:16:28 PM
where are you from?

Virginia. 


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 09, 2009, 08:44:42 PM
Virginia. 

http://vapowerlifting.proboards.com/index.cgi?
i was looking around there and they have a ton of events scheduled before the year end. if the site is an indication the VA scene is a little more organized than the MD one.

but the MD states will be held in annapolis, and the only they have on the site is that it is usually held at the end of november/beginning of december.



Title: Re: the life and times of a permabulker
Post by: splinterhands on August 10, 2009, 04:24:14 PM
Thanks.  Can I PM you some questions about how the meets go?


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 10, 2009, 06:32:40 PM
Thanks.  Can I PM you some questions about how the meets go?

go for it. i will try my best to answer what i can!

squat day
5 minute warm up on the elliptical
bar warm up
135x5
185x5
225x5
275x5
290x5
310x6

squat to a box
185x3x6, 30 second rest in between sets

laying ham curls
70x10
85x10
100x10

standing calf raises
130x12x3

it was nice to get back to some heavy lifting. i am attempting to do a modified 5/3/1 for the next meet, i will cycle through 3 times before the meet trying to increase my max with every 4 week cycle. i finally feel my form is good to go on the squat for where i am at with my strength. i also laid next next to my bed for 10 min and tried to do as many crunches as i could, i looked like a beached whale gasping for air, sadness :'(


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 12, 2009, 04:26:12 PM
bench day

warm up
bar, 95, 135x5

185x5
235x5
250x5
265x6

CG bench
155x10
155x8x2

DB behind the neck extensions
80x10
90x10
100x8

tri cep push downs
3 sets of 10


so all is well. i skipped cardio yesterday because legs were still super sore from the day before. it makes me think i have been taking it easy with the training making huge jumps in weight just to really only work on the last set. so hopefully this pays off in the end.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 14, 2009, 07:57:30 PM
epic failage of picking shit up off the ground

dead lift
135x8
225x6
325x5
345x5
370x1, what a fail this was

SLDL DBs
80'sx8x3

6 sets of pull down, 3 under 3 over for 8-10 reps


man i thought i would get 5+ reps out of the 370 but my legs are still fried form squats. i spent 5 minutes getting myself ready for it, which i never break for that long. then i got there pulled it up pretty fast consider how things were going so far, but then left leg buckled a bit, so then i just didn't want to push it too far. maybe i will cut down the box squats this week and see if my legs will heal faster. it kind of threw my whole work out off. my diet has sucked all week. i finally went shopping today, so i am thinking about resulting to a tupperware life style for a few weeks.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 16, 2009, 07:31:27 AM
presses (saturday)

speed bench
warm up bar, 95, 135
155x3x4

incline press
135x8
155x8
185x8

shoulder press
95x10
115x8
135x8

tri cep press down
3x10

DB curls
30x10
40x10
50x8

BB curls
65x10
75x10
85x8

took some singles on the dead lift


work on some  speed on the bench. other than that it was a pretty decent workout. i worked on my dead lift as well. i think i got it now.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 18, 2009, 06:28:59 PM
Sunday - swimming with the kid
Monday - hours in the car to buy a dog

Tuesday - Squats
bar warm up
135x8
185x6
225x5
285x3
305x3
330x4

squat to a box
185x3x3

laying ham curls
90x10
100x10
110x8

super set 
leg raises and calf raises (130) 3 sets

still working on my squat form. but everything is still going well. i am breaking parallel with every squat hams touching calves for the most part.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 20, 2009, 07:20:28 PM
bench day

warm up
bar, 95, 135

185x5
245x3
265x3
280x4

cg bench
155x10x3

skull crushers
55x10
75x8
95x8

floor presses, unknown reps
135, 185, 225

well i didn't even feel like working out and it turned out pretty good. i was supposed to do 3 of the 280 and i got 4 so that is pretty cool. diet sucks still but i guess i am just going to slowly lose the weight and maybe next year i will compete at the 198 class.


Title: Re: the life and times of a permabulker
Post by: Stubborn on August 20, 2009, 10:54:34 PM
Gotta love it when you go in and feel like crap but you somehow push through. Way to keep at it bro! Weight loss and strength training are two things that should never have been paired IMO. ;D


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 21, 2009, 11:41:49 PM
Gotta love it when you go in and feel like crap but you somehow push through. Way to keep at it bro! Weight loss and strength training are two things that should never have been paired IMO. ;D

it felt good and gave me good vibes for todays workout. agreed on the dieting. i just want to make sure i make the 220. on deload weeks i will focus on cardio and the lighter lifts. then after the next meet i will spend the month "body building" and setting up a game for next year!



Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 21, 2009, 11:46:51 PM
dead lift

warm up
bar, 135, 225

275x4
335x3
365x3
390x4

SLDL
135x10
155x10
185x10

shrugs
225x8
275x8
325x8

sets of lat pulldowns 10 reps

well i made up for last week's disaster of a work out. i think i finally worked out the basic form for dead lifts. my lower back was not as tight today as usual and i pulled more weight. i am pulling at about a 1 inch deficit and the bar i am using is thicker so hopefully that will pay off come contest time.
diet still = shit, but its a bit less stinky today ;D


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 24, 2009, 06:45:35 PM
squat day

squats
bar
135x8
225x7
275x5
310x3
345x3

box squats
185x3x6

laying ham curls
100x10
110x10
120x6

standing calf raise supersetted w/leg raises, 3 sets

this was a pretty decent workout. my squats are steadly improving. i think i will be around the 380-400 marker for the next meet!


Title: Re: the life and times of a permabulker
Post by: splinterhands on August 24, 2009, 07:12:31 PM
i think i will be around the 380-400 marker for the next meet!

Not bad at all!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 25, 2009, 06:44:45 PM
Not bad at all!
for my body weight, not too great either but there is always next year!

thanks though!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 25, 2009, 06:47:33 PM
cardio
10 minutes on the elliptical
5 minutes on the stairs, realized i hate the stairs
15 minuets on the treadmill
5 minutes on the elliptical

i spent 45 minutes in the pool with my daughter too, and i am sure chasing her while making monster noises and sucking in the gut the whole time did something for fat loss!


Title: Re: the life and times of a permabulker
Post by: splinterhands on August 25, 2009, 09:20:44 PM
I think an hour or two playing around in the pool is probably the best cardio ever invented.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 26, 2009, 03:30:53 PM
I think an hour or two playing around in the pool is probably the best cardio ever invented.
damn it my 45 minutes was not sufficient >:( ;D


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 26, 2009, 03:35:44 PM
bench

bench

warm up - bar, 95, 135
185x5
235x5
265x3
295x3

CG bench
155x10x3

DB extensions behind the head
80x10
90x8
100x7

shrugs
225x8
275x8
325x6

DB curls with 15lbs rear laterals
45x8
50x8
55x8

i got a lift and a spot on the 295, but the hand off through off my set up but i still grinded the 295 out, but i felt like i had more in me but i was real lose so i racked it. diet is getting better again!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 27, 2009, 04:30:14 PM
elliptical - 25 minutes
treadmill - 15 minutes
ab work
 :'(


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 30, 2009, 08:51:44 AM
2 dat late dead lift day

warm up bar, 135, 225

335x5
365x3
410 miss
410x1

SLDL
185x8
205x7
225x8

lat pull downs
3 sets of 10

bench
155x3x3, all paused on the bottom

shoulder press
95, 115, 135x8


well i missed the gym 2 days in a row and i drank last night and it showed. i could not get into the groove at all, well its a deload week next week so hopefully this doesn't throw my schedule out of order.
i threw some bench in there for fun because my work out wasn't going all that great!
i will weight myself again next week but my waist is down an inch!


Title: Re: the life and times of a permabulker
Post by: splinterhands on August 30, 2009, 09:06:16 AM
waist is down an inch!

Any chance you might make 198 by your next meet?  It sounds like the diet is going well for ya.


Title: Re: the life and times of a permabulker
Post by: ripitupbaby on August 31, 2009, 04:03:27 AM
elliptical - 25 minutes
treadmill - 15 minutes
ab work
 :'(



LOL!  Good times!   ;D



Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 31, 2009, 08:03:26 PM
Any chance you might make 198 by your next meet?  It sounds like the diet is going well for ya.

i am trying not to focus too much energy on it. i will get down to what i get down to for the meet in novmberish. next year i will put more thought into getting into the 198 class, but i am hoping to be at least in the 2-teens, maybe even in the low 200's. how is your progress going?



LOL!  Good times!   ;D



no, not really, as i have indicated by the crying smiley >:(........................ ............. ;D


Title: Re: the life and times of a permabulker
Post by: 11venthhour on August 31, 2009, 08:05:23 PM
deload week
squats
bar warm up
135 warm up
185x5
215x5
235x5
255x5
135x10

15 minutes of cardio

i ran out of time today but i didn't want to throw my week off, so i squeezed a work out any who. went ok but i wish i had more time.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 02, 2009, 03:41:18 PM
dead load bench

warm up on the incline
bar
95x10
135x10

flat
185x5
205x5
225x8

skull crusher super setted with curls of the same weight
55x10
75x10
95x10

15 minutes on the elliptical. i had to wait so long for the bench it cut into my cardio.


Title: Re: the life and times of a permabulker
Post by: splinterhands on September 02, 2009, 05:09:42 PM
how is your progress going?

I think you said it best with................. :'(                             ;D


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 03, 2009, 04:13:02 PM
I think you said it best with................. :'(                             ;D

as long as your consistent!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 03, 2009, 04:20:05 PM
7 rounds of tabata on the elliptical
15 minutes of the treadmill
some ab work
still fat >:(


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 05, 2009, 12:14:33 PM
work out

dead lift
135x8
225x8
275x5
295x5
315x5

bench for speed
155x3x5
185x1
205x1
225x1
245x1
265x1

shoulder press
95x10
115x8
135x8
155x4

time to get ready for a wedding!


Title: Re: the life and times of a permabulker
Post by: splinterhands on September 05, 2009, 04:23:39 PM

time to get ready for a wedding!

 :'(


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 08, 2009, 07:32:19 PM
:'(

not mine ;D
i already did that :'(
but things are great 5 years in, so i figure in a year or 2 she will get tired of my antics or my fatness and leave me so that always exciting!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 08, 2009, 07:38:18 PM
squats

squats
no bar stretches
bar warm up
135x5, paused at the bottom
225x5
275x5
295x5
315x6

laying down ham curl
100x10
110x10
120x7

seated calf raises
45x10
90x7
90x8

ab work


well i had a weekend of drinking and debauchery so i did not weigh my self. i will weigh myself this weekend. the gym was closed on monday. i hit all the reps at 315 pretty deep, so i happy for once. i laid off the the box squats this week because i am trying to lighten the load on leg day to see if it will help with my back day, so i shall see.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 09, 2009, 06:32:12 PM
bench day

bar warm up
95x10
135x?
185x5
235x5
250x5
265x7, rep PR!

CG bench
175x8
175x7
175x6

DB tricep extensions
80x8
90x7
100x8

shrugs, from the floor because someone was curling with the bar and 2-2.5 lbs plates >:(
135x10
225x10
275x8
325x8

rear lateral supersetted with 50lbs DB curls
10x10
15x8
15x8

i am stoked i hit the 265x7!



Title: Re: the life and times of a permabulker
Post by: splinterhands on September 10, 2009, 02:53:47 AM
265x7!

 :)


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 10, 2009, 02:32:58 PM
:)

thanks! hows your bench coming along?



Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 10, 2009, 02:34:24 PM
cardio
tabata light, i lowered the resistance so i could get all 8 rounds :-\
15 minutes of some vigorous walking on the treadmill
4 sets of leg raises
towel thrown in

still fat


Title: Re: the life and times of a permabulker
Post by: Stubborn on September 10, 2009, 03:01:29 PM
vigorous walking
;D


Title: Re: the life and times of a permabulker
Post by: splinterhands on September 10, 2009, 04:25:00 PM
thanks! hows your bench coming along?

I guess ok.  I still can't quite get 300 though.  I had an epic meltdown a few days ago but Zack talked me off the ledge (by calling me lazy :)) and I've spent a few days recouping so I'll be ready to go heavy again Monday.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 10, 2009, 09:27:15 PM
;D


someone has to do it!
I guess ok.  I still can't quite get 300 though.  I had an epic meltdown a few days ago but Zack talked me off the ledge (by calling me lazy :)) and I've spent a few days recouping so I'll be ready to go heavy again Monday.

i don't think it is laziness he was talking about. just training smarter! now my log is a log of a lazy man!


Title: Re: the life and times of a permabulker
Post by: Zach Trowbridge on September 10, 2009, 09:47:06 PM
someone has to do it!
i don't think it is laziness he was talking about. just training smarter!

Bingo.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 12, 2009, 02:53:43 PM
dead lift

135x10
225x8
275x3
325x5
350x5
370x6 or 7

SLDL
185x8
205x7
225x6

under hand pulls down
5 sets of various weights and reps

overhand pull downs
110x8
150x8
190x6

DB bicep curls
40x8
50x6
50x4 - 40x4 - 30x4


deadlift went great  considering the lack of sleep and getting off of a 12 hours night shift. after the SLDL i could not bare to do bent rows, i was beat!
still no sleep ???


Title: Re: the life and times of a permabulker
Post by: splinterhands on September 13, 2009, 06:44:12 PM
considering the lack of sleep and getting off of a 12 hours night shift.

Did you do all that AFTER you worked all night???  :o

Good deadlifts and damn good SLDL's!


Title: Re: the life and times of a permabulker
Post by: Geo on September 13, 2009, 07:24:02 PM
dead lift

135x10
225x8
275x3
325x5
350x5
370x6 or 7



11thhour is a powerful man that's probably lying about that 7th rep...


Title: Re: the life and times of a permabulker
Post by: splinterhands on September 14, 2009, 04:52:13 PM
11thhour is a powerful man that's probably lying about that 7th rep...

 ;D ;D ;D  He did say "or."


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 14, 2009, 04:55:58 PM
Did you do all that AFTER you worked all night???  :o

Good deadlifts and damn good SLDL's!

thanks man!

11thhour is a powerful man that's probably lying about that 7th rep...

11venthhour is fat guy with belly leverage that doesn't know how to count and is probably lying about the 7th rep ;D


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 14, 2009, 04:58:13 PM
squats

bar warm up
135x8
185x5
235x3
295x3
310x3
330x5

laying ham curl
110x8
120x8
130x6

standing cal raises
130x10
150x0
170x10


today went great. i felt good, and slept!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 17, 2009, 01:15:39 PM
bench

bar warm up
95x10
135x8
185x5
225x5
245x3
265x3
285x5

floor press
135x5
155x5
175x5
195x5
215x4

DB tricep extensions
80x8
90x8
100x6

shrugs
135x10
225x8
315x8
365x4 - 315x4 - 225x4 - 135x6 (strip set)

DB rear lateral
15x10
20x8
25x8

DB curls
30x8
40x8
50x8


Title: Re: the life and times of a permabulker
Post by: splinterhands on September 18, 2009, 04:40:29 PM
DB tricep extensions
80x8
90x8
100x6

 :o :o :o :o :o

Did you mean barbell extensions?  Or do you use one dumbell with two hands?

bar warm up
95x10
135x8
185x5
225x5
245x3
265x3
285x5

Strong benching!  I went back and looked at your training and you've gotten quite a bit stronger just since March.  How much do you weigh now?


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 18, 2009, 09:40:54 PM
Did you mean barbell extensions?  Or do you use one dumbell with two hands?

DB held with 2 hands. i don't know if i have good leverage for tricep workouts or what but i always been pretty strong at extension type tricep workout, but my tris even when i focused wholly on bodybuilding they looked small, my arms in general are small for my build :'(

Strong benching!  I went back and looked at your training and you've gotten quite a bit stronger just since March.  How much do you weigh now?

thanks man. benching has always been my strong suit. i was able to bench 315 at lighter body weights. i think i may have done it at 185 before, and i used to bench 295x4-8 at 195.
currently i am not to sure what i weigh. the last time i weighed myself i was down to 220 clothed, and when i weighed myself in my boxers i was 224. after my next deload week i will weigh myself again and tighten up my diet again.

i will hit the dead lifts in the morning after my shift is done, arg.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 19, 2009, 08:07:09 AM
dead lift

barx?
135x?
225x5
315x5
345x3
365x3
390x5

SLDL
185x8
205x7
225x8

pull down, under hand grip
3x10


i redeemed myself on deadlifts this week! i even messed on my 4th rep and leaned back too far and had to over correct my form, but i stuck it out for another rep. i used the bar to get into the groove and really seemed to work this time.
but overall i am still fat >:(


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 21, 2009, 08:06:33 PM
Squat day

Bar warm up
135x8
185x5
225x5
275x5
315x3
355x4, this was my last max out weight! ;D

Box squats
185x5x3, I got tired and quit :P

Ham curls
100x8
110x8
120x8

Calf raises with weights!


well i think i have my groove in the squat now! i will bump up my hypothetical max and raise all the weight for the next week cycle. i am looking forward to a deload week next week, but i have to get out this week first!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 22, 2009, 03:49:55 PM
cardio
20 minutes treadmill
10 minutes elliptical

various ab and lower back workouts


Title: Re: the life and times of a permabulker
Post by: Stubborn on September 22, 2009, 05:12:15 PM
fixed

cardio
20 minutes treadmill
10 minutes elliptical

various ab and lower back workouts

Still fat.  >:(


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 23, 2009, 03:31:33 PM
fixed


thanks! ;D >:( :'(


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 23, 2009, 03:40:57 PM
bench

bar x warm up
95x10
135x5
185x5
235x5
265x3
300x3

CG bench
155x8
175x8
195x7

DB behind the head extensions
80x8
90x8
100x7

pull downs to the upper chest
3x10

DB rear lateral flys
15x10x3


i wasn't feeling particular strong today. no matter how i gripped the bar it just didn't feel right. it still turned out ok. i was hoping for 4 at 300 but i will settle for 3. again next week deload week and i can not wait to takle it a bit easier in the gym!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 24, 2009, 04:42:41 PM
smeh day

shoulder press to the chin
45x8
65x8
85x8
105x8
125x8
145x5
165x4

DB side laterals
12.5x12
15x12
20x12

front raises
55x12x3

6 rounds of pretend tabata

well i did not want to do cardio at all, fat people usually don't. so i decided to hit a quick somewhat light shoulder day. it was a what ever kind of day. :-\ ::)


Title: Re: the life and times of a permabulker
Post by: splinterhands on September 24, 2009, 06:27:05 PM


well i did not want to do cardio at all, fat people usually don't.


LMFAO!! ;D


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 25, 2009, 03:49:17 PM
dead lift?

bar warm up
135x5
185x5
225x5
275x3
335x5
375x3
415x3

lat pull downs
2x10

DB rows
50'sx8

man i was not motivated to be there today. i had to wait for the rack to lift. so i warmed up on the floor which like a 3-4 deficit so thats why i did so many warm ups. i was starting to into it. i did 2 reps of the 415 and i though man i am going to get like 5 of these, the i did the 3rd one and it let all the steam out. i could not even focus afterwards.
smeh diet is starting to get back on track, but its the weekend, fail time baby!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 28, 2009, 11:04:31 PM
bench - deload week

bench
95x10
135x10
155x5
175x5
195x5
215x5
235x5

incline
135x8
155x8
175x7 :-\

cable crossovers
2x10
last set was a strip set

elliptical
12 minutes


well i felt weak today. good things its a deload week. i think i am going to do a BB type workout for the week. i wanted to do nothing but plate loaded machine but they all being used! diet is going pretty good.

i am starving actually, i just hope sally struthers gets here in time :'(

i will up the carbs a bit more next week when i get back into heavier training.

me = trying to play catch up


Title: Re: the life and times of a permabulker
Post by: 11venthhour on September 30, 2009, 09:12:39 AM
back

bent rows
135x10
155x10
185x10

pull down, underhand
120x10 reps
150x8 reps
180x4, 160x4, 130x3, 100x4

rows
90x10
120x10
150x10

some ergo dynamic pull down machine
150x8x3

DB curls
40x8
45x8
50x6

rack pulls, for speed?
135x5
225x5
275x3
315x3

just a light and fast paced back day. my diet kind of fell apart due to business during the day and work at night so i am kinda burning the candle at both ends, arg. well my will is not broken, i have meals cooked for the night and i am going to try and get some sleep now!
well after i look at some men in thongs on the GandO board, no homo!




Title: Re: the life and times of a permabulker
Post by: Stubborn on September 30, 2009, 03:53:20 PM
Hang in there with the diet. Mine has suffered a bit lately too. It happens. Getting back into the cycle is hard though.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on October 06, 2009, 07:35:56 PM
Hang in there with the diet. Mine has suffered a bit lately too. It happens. Getting back into the cycle is hard though.

well i remedied that, i just went out and got myself a sinus infection and lost 5lbs over the weekend. and now while i am not up to eating as much i am going to start my diet!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on October 06, 2009, 07:45:14 PM
first day back in the gym since the last time day after being sick:

bench:
95x8
135x8
155x3
175x3
195x3
225x3
245x3
265x3
285x3

shoulder press
95x5, standing to the clavicle
115x5, same as above
135x8, seated to the chin from here on out
155x6
175x4

DB behind the head extensions
70x8
85x8
100x8

plate loaded bench machine
45 a side x 8
70 a side x 8
90 a side x 8
115 a side x 8
all reps were paused on the bottom


well it wasn't bad for the first day back and i am not completely over my sinus thingy. hopefully they will realease the date for the comp sometime this week so i can put together a schedule for the MD state meet.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on October 11, 2009, 06:21:26 PM
another whatever day on Saturday:

CG bench
worked up to 215x6

pressdowns
worked up to 110x10

DB curls
worked up to the 60'sX5

dead lift
worked up to 365X3


well my kid ended up getting sick as well. so i spent the week staying home with her and recovering myself. i think i have my meal timing set and protein in take adjusted. my diet is looking a bit better and i actually have a plan. tomorrow when i wake up i am going to weigh myself and take some pics, i haven't decided if i will post them yet but maybe. then i will do this weekly no matter what is going on.
today i walked around DC for like 4 hours with the family, so everyone is feeling well, so it will be business as usual this week in the gym!


Title: Re: the life and times of a permabulker
Post by: 11venthhour on October 12, 2009, 07:52:10 PM
squats

bar warm up
135x8
185x6
225x5
275x5
325x5

box squats parallel
135x3
155x3
175x3
195x3
215x3

12.5 minutes cardio


i was a little off today but its my first real day back since being sick. i was a little high on the 5th rep at 325. i working my way through my diet now. i have the meal timing and protein down but i am working on the last meal of the day and making sure i have enough calories to keep me from clearing the cabinets when i get off of work in the morning.
BW=227 w/41'waist


Title: Re: the life and times of a permabulker
Post by: 11venthhour on October 13, 2009, 04:23:56 PM
cardio

20 minutes treadmill
20 minutes elliptical

borderline obese >:(


Title: Re: the life and times of a permabulker
Post by: 11venthhour on October 14, 2009, 03:48:11 PM
bench

bar warm up
95x8
135x8
175x5
215x5
245x5
275x4 + 1 spotted

CG bench
135x8
155x8
175x8

tri cep push downs
2 sets of 8
3 set was a strip down set

shrug super setted with 15lbs rear lateral DB flies
135x8 + flies
185x8 + flies
225x12 + flies

everything was heavy today. i could not get into the right spot. i am not sure if its the diet or because my legs are fried. so i missed 275 for 5 i got 4, but i had to be spotted for the 5th.


Title: training for a meet on december 19th......maybe?
Post by: 11venthhour on October 17, 2009, 07:58:17 PM
dead lift

bar, just to get the movement going
135x8
225x8
275x5
325x5
375x5

pull downs
3 sets, 12, 10, 8

DB curls
30'sx8
40'sx8
50'sx6

SLDL
135x8
155x8
175x8


i have a had a crazy week at work. no sleep, diet is all screwy! oh well i did not fall to far from course though. i felt like i had more in me for the dead lift but i tweaked my lower back so i stopped at 5. this is why i switched things around a bit.
the meet i have been training for may be on the 19th of december, which i may have to work. so i am now unsure whether i will be able to do it at all now >:( well i will train for it regardless. i will stick with the 5/3/1esq training till then. if not i will do the same meet as i did earlier this year, i think in february.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on October 19, 2009, 11:36:36 AM
bench DE

135 warm up 2 sets of 10

CG  for speed
135x3
155x3
175x3

reg bench
175x3
195x3
225x3
245x2
265x1

DB extension
80x8
90x8
100x8

tri cep pushdowns
3x10

DB lateral raises
15lbsx10 for 3 sets

up right rows
65x10x3


i just threw something together before i went home this morning. i am about to go to the gym now again for squats.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on October 19, 2009, 08:13:20 PM
squats:

bar warm up
135x8
185x8
225x5
265x3
305x3
345x2 + a fail

box squats, i lowered it this week
135x3
155x3
175x3
195x3

ham curls
95x10x3


well i failed my first squats in a while. i had the safety bar in and actually remember the collars so i went for it even though i wasn't sure about it. on the 2 rep at 345 i went up and lost my balance on top. i think half way up i am considerably stronger than i am coming out of the hole. so i have to work on some more on pushing out of the hole, so that is why i took the box squats a bit lower this week. i forgot to weigh myself but i will tomorrow before i eat to see where i am for the week.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on October 20, 2009, 07:06:52 PM
cardio

30 minutes of the elliptical, keeping it at 120 bpm
light lat pulldown
some light DB curls


i got bored as shit doing cardio. i am trying to keep it easy because i fried my leg last week, so i am trying to gradually bring in the more intense walking!

i can kind of see where abs might be on my body, still fat though >:(


Title: Re: the life and times of a permabulker
Post by: 11venthhour on October 22, 2009, 03:51:43 PM
bench

warm up on the plate loaded machine
135x8
185x8
225x3
255x3
290x3

CG bench
135x10
155x10
175x6

skull crushers
45x10
55x10
75x8

DB side laterals
10'sx12
12.5'sx12
15'sx12

camered bar curls
25 a sidex8x3

i missed yesterday because i just did not feel well at all, but i feel much better today. i got stuck a bit on the 290 on the 3rd rep, and the guy spotting me just put his fingers on it but i pushed through. i am doing well with my diet, but i have been having bouts with not being hunger at all, i think because i am not all the way better yet.


Title: Re: the life and times of a permabulker
Post by: 11venthhour on October 23, 2009, 08:50:41 PM
deadlift

135x6
225x5
275x5
325x3
355x3
400x1 :-\

DB SLDL
60'sx8
75'sx8
90'sx6

3 sets of lat pulldowns underhand grip

i felt weak going in today, so when 400 came around i was not feeling it. i got 1 but if i really wanted to i could have grinded one more but i did not have it in me.
man this being sick on and off for the last couple weeks have really put a dampening on my training. so i am going to train for the december 19th wether i do the meet or not, i will just use the date as my goal date. then i will enjoy the holidays and get back into in the new year. i feel healthy but just worn out!

bw-227 >:(


Title: Re: December 19th meet, maybe
Post by: 11venthhour on October 26, 2009, 09:19:57 AM
squats

warm ups (i was just warming up with what ever the guy i was sharing the rack with had on) 3 sets
275x5x3

box squats
175x3
185x3x4

leg extensions
100x10x3

laying leg curls
90x10x3

so the meet was finally posted today, so if i can work my schedule around it i will do it but i want to see how they have things set up first.
this is week 1 of my prep. 70% for 5 reps and 3 sets, and i will go on feel for the accessory workouts. today was the best i felt in the gym in 2 weeks so i am finally feeling better!
i am going for 3500-3600 calories a day now. roughly 500 a meal, with the exception of breakfast, and then i will have a post workout carb drink, and a small snack before bed.
so now i have a better plan i just have to stick to it!


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on October 28, 2009, 03:49:03 PM
bench day

bench:
95x10
135x10
135x10
165x5
195x5
225x5x3 (70%)

CG bench
155x8
185x8
205x8

DB extensions
100x8x3

shrugs
135x10
185x10
225x10


all in all good day. i noshed before bed last night but other than that diet going ok.






Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on October 29, 2009, 04:01:07 PM
30 minute of gun loading curling action
15 minutes of intense cardio
still being fat.......priceless >:(


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 01, 2009, 10:41:28 AM
dead lift

135x8
185x5
225x5
275x5
315x5x3 (70%)

bent rows
135x10
155x10
175x8

cable back exercises
over hand pull down x 10
row x 10
under hand pull down x 10
row grip on pull down x 10

back extension
BWx10x3


well i am 2 days behind on my schedule but other than that my 70% training week went well. the diet is every where right now but i still feel positive about everything!


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 02, 2009, 10:10:22 AM
DE bench day

warm up 135

CG
135x3
145x3
155x3
165x3

reg
175x3
185x3
195x3
205x3

sated shoulder press
95x8
115x8
135x8

skull crusher super setted with CG press rep out
65x10
75x10
85x8

tri cep press down
4 sets of 10

DB side laterals
20x12
25x12
30x12

Db rear laterals super setted with front raises
10x12
15x12
20x10


i am about 2 days behind schedule right now but i will make it up this week. diet is fine, just got to stick to it, damn you halloween!


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 03, 2009, 03:32:52 PM
squat day

squats
bar warm up
135x8
185x5
225x5
275x5 (70%)
295x5x2(75%)

front squats
135x8x3

laying ham curls
90x10
100x10
110x10

seated calf raises, super setted w/BW calf raises
45x10
70x10
90x10


decent day. i have been doing ok with my diet again, well at least i have been staying schedule, but i still have some cleaning up to do!


Title: Re: prep for a december 19th meet, maybe
Post by: Zach Trowbridge on November 03, 2009, 06:16:13 PM
You seem like you do a lot of bodybuilding work for a powerlifting cycle.  Are you trying to add weight prior to the meet?


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 03, 2009, 09:29:34 PM
how so?

let me know, i am all ears. not trying to gain anything but strength. if it seems like i do not know what i am doing, its because i do not know what i am doing.
i spent majority of my weight training life doing a BB routine, so its my default.


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 04, 2009, 04:04:52 PM
bench

95xwarm up
135x10
185x5
225x5
240x5x2

DB floor press
55x8
70x8
85x8
BB floor press (i couldn't get the 100's in place)
225x5

shrugs
225x8x3

dip machine
150x8
165x8x2

ok now i am caught up and beat! tomorrow cardio for certain!


Title: Re: prep for a december 19th meet, maybe
Post by: Zach Trowbridge on November 06, 2009, 03:16:07 PM
how so?

let me know, i am all ears. not trying to gain anything but strength. if it seems like i do not know what i am doing, its because i do not know what i am doing.
i spent majority of my weight training life doing a BB routine, so its my default.

I would just cut out the stuff like leg extensions, leg curls and a lot of the more "aesthetics"-type lifts and think of your training like this:

You have the 3 powerlifts - bench/squat/deadlift.  Now think of your training in terms of "is this going to make me stronger at one of those lifts?"  If not then it's probably not necessary - i.e. leg extensions might help with lower leg size but they're probably not going to add pounds to your squat like weighted lunges, step-ups, front squats, stiff-leg deadlifts, etc. would.


Title: Re: prep for a december 19th meet, maybe
Post by: Stubborn on November 06, 2009, 04:30:52 PM
I use leg extensions because they help my knees, but would not use them otherwise.


Title: Re: prep for a december 19th meet, maybe
Post by: Zach Trowbridge on November 06, 2009, 10:11:05 PM
I use leg extensions because they help my knees, but would not use them otherwise.

True.  There are better alternatives if you have the setup for it, like TKE's, backward sled dragging, and stuff like that, but if you don't have bands or a sled then they help keep the knees healthy.


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 06, 2009, 10:16:05 PM
I would just cut out the stuff like leg extensions, leg curls and a lot of the more "aesthetics"-type lifts and think of your training like this:

You have the 3 powerlifts - bench/squat/deadlift.  Now think of your training in terms of "is this going to make me stronger at one of those lifts?"  If not then it's probably not necessary - i.e. leg extensions might help with lower leg size but they're probably not going to add pounds to your squat like weighted lunges, step-ups, front squats, stiff-leg deadlifts, etc. would.

cool! since i have been at it i have done the ham curls to improve ham strength without wearing out my quads. i just did the leg extensions that day because i still felt like doing them.

i usually do the ham curls after squats, and then i either do box squats or recently i did front squats. hams are a weak point (always have been), do you think just doing those 2 motions would be enough? what would you suggest?
i will look into it before my next leg training

any advice is good advice!

thanks


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 06, 2009, 10:17:55 PM
True.  There are better alternatives if you have the setup for it, like TKE's, backward sled dragging, and stuff like that, but if you don't have bands or a sled then they help keep the knees healthy.

there is nothing at the gym i work out at, and no room for me to bring my own stuff. i may able to do step ups, but after 2 squatting movements my quads are fried but hams could still use the work though.
i work out at the Y, yippie!


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 06, 2009, 10:22:39 PM
dead lift day

bar warm up
135x8
225x8
275x5
315x5
335x5x2(75%)

SLDL
135x10x3

underhand lat pull downs
3sets of 10


i have to work on keeping form tight for all reps. i am getting good at the first of the set and the last but i think i am trying to focus on getting it done vs doing it right each time.
i will do some cardio and abs in the morning.


Title: Re: prep for a december 19th meet, maybe
Post by: Stubborn on November 06, 2009, 10:23:47 PM
there is nothing at the gym i work out at, and no room for me to bring my own stuff. i may able to do step ups, but after 2 squatting movements my quads are fried but hams could still use the work though.
i work out at the Y, yippie!

You may want to do a modified glute-ham raise. You just need to find a bar thats low enough to hook your heels under in your gym. You can use an oly bar and some kind of padding (rolled up towel or stretch pad). You wont be able to get full range without assistance from your arms but that is to be expected. Play around with it, its a bitch! ;D


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 06, 2009, 11:04:27 PM
You may want to do a modified glute-ham raise. You just need to find a bar thats low enough to hook your heels under in your gym. You can use an oly bar and some kind of padding (rolled up towel or stretch pad). You wont be able to get full range without assistance from your arms but that is to be expected. Play around with it, its a bitch! ;D

sweet i will google it tonight!


Title: Re: prep for a december 19th meet, maybe
Post by: Zach Trowbridge on November 06, 2009, 11:05:05 PM
You may want to do a modified glute-ham raise. You just need to find a bar thats low enough to hook your heels under in your gym. You can use an oly bar and some kind of padding (rolled up towel or stretch pad). You wont be able to get full range without assistance from your arms but that is to be expected. Play around with it, its a bitch! ;D

x2.  Do you have access to a 45-degree back raise/hyperextension bench?


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 06, 2009, 11:08:20 PM
actually i do.
i do BW extensions on it from time to time.


Title: Re: prep for a december 19th meet, maybe
Post by: Zach Trowbridge on November 08, 2009, 09:58:53 PM
actually i do.
i do BW extensions on it from time to time.

You can improvise a glute/ham raise and a reverse hyperextension off of a 45-degree back raise bench:

Improvised GHR:
http://www.youtube.com/watch?v=eMxFi1jqAwI

Improvised reverse hyper:
http://www.youtube.com/watch?v=-h2ihYpWqwU


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 09, 2009, 05:54:52 AM
You can improvise a glute/ham raise and a reverse hyperextension off of a 45-degree back raise bench:

Improvised GHR:
http://www.youtube.com/watch?v=eMxFi1jqAwI

Improvised reverse hyper:
[youtubehttp://www.youtube.com/watch?v=-h2ihYpWqwU[/youtube]

thanks man, this afternoon when i wake up i will be doing legs so its perfect timing! i will definitely give it a go!


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 09, 2009, 05:58:11 AM
bench DE day

incline press
95x8
135x8
155x8
175x8
195x8

standing shoulder press
65x8
95x8
115x8
135x8

DB side laterals
15x12
20x12
25x12

DB tricep extensions
80x8
90x10
100x10

cable tri cep extension
3sets of 10

curls for shits and giggles


well i am finally all caught up, the diet sucks, same old shit i guess.


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 10, 2009, 08:27:22 PM
squat day

squats
bar warm up
135x8
185x8
225x8
245x5
275x5 (70%)
305x5 (80%)

box squats
135x10
155x10
175x8

ham curls
90x8
100x8
110x8

hanging leg raises
4 sets of ugly ass reps


So next week i start a modified 5/3/1 for my prep. i also tried the glute ham raise and reverse hypers that zach suggested and they will take somegetting used to but they will be apart of my leg routine definitely. i actually opted for a wider grip and i feel as though i had more control over the bar this way, so yippie. diet is what is :'( >:( ;D


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 11, 2009, 05:18:16 PM
bench day

bench
135x8x2
165x8
195x8
225x5
255x5 (80%)

CG
135x10
155x10
175x8

rack press
worked up to 265x3 about 2-4 inches above the chest

tricep push down
3 sets of 10

DB curls

i am tired :-\



Title: Re: prep for a december 19th meet, maybe
Post by: thewickedtruth on November 12, 2009, 09:13:32 AM
DO IT!!




Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 15, 2009, 04:44:05 AM
DO IT!!

DO WHAT!
the meet, i think i am going to end up doing it. as i am prepping for it essentially. i will know after thanksgiving for sure.


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 15, 2009, 04:51:43 AM
Friday
40 minutes of mind numbing cardio
stretching

Saturday

deadlifts
135x8
185x8
225x5
275x5
315x5, felt great up to here
355x5, i leaned too far in and i tweaked my back

SLDL
135x8
155x8
175x5, my back was too sore to continue

underhand lat pull downs
3 sets of 8

3 sets of back extensions at BW
3 sets of reverse hyper w/10lbs DB, trying to learn the motion

still trying to find my groove with the deadlift. i leaned too far in on rep 3 and tweaked my back a bit but i am fine, i just thought i would get more than 5. oh well next week starts the count down. i will do these weeks in a 5/3/1 fashion. diet is whatever at this point. i am down to 220 again but i am getting bored of counting calories, so i am just going to do moderate cardio daily >:(



Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 16, 2009, 07:43:40 AM
10 minutes of ab work
10 minutes of jump rope


how pathetic was this?!
well i have decided that lack of ab strength, flexibility, and conditioning may be some or all of my main problems! i am going to start doing more real cardio and screw if it makes my legs sore all week or not and more ab work.

oh yeah, still fat >:(


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 17, 2009, 03:35:17 PM
squat day

bar warm up
135x8
185x8
225x6
245x5
290x5
325x6  :)

front squat somewhat fast
135x8
155x8
175x6, gassed

ham curls
90x10
105x10
120x10

back extension
bwx10x3

knee raises
3 sets


not a bad day, 325 for 6 is a PR. all deep! best workout in a couple weeks.


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 19, 2009, 01:27:05 PM
bench day

bench
95xwarm up
135 fora handful
185x8
215x5
245x5
275x5.78 i got a little spot close to lock out

CG bench
155x5
175x5
195x5
215x5

incline bench
135x5
155x5
175x5
195x5, my pushin' bones were wore out at this point

DB tri cep extension
100x8x3

tricep push downs
3 sets of 20ish

i almost got the 275 for the 6th rep but i got gassed. i think my legs were pretty sore and every time my legs are sore i feel it in my set up. i think i have lost weight because i just have not felt like eating lately, i will find out this weekend.


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 20, 2009, 06:12:07 AM
dead lift day

dead lift
bar warm up
135x8
185x5
225x5
290x5
335x5
380x3 arg >:(

lat pull downs
3 sets of 10

bw back extensions
3 sets

rack pulls
135x5
225x5
275x5
315x5x2


well i tweaked my back again on 335. but i think i figure out some form failures. i am going too wide for conventional and i lean forward on certain reps getting too lose. so i am going to work on staying tighter and my stance width this coming week.



Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 23, 2009, 04:13:45 PM
squat day

squats
bar warm up
135x8
185x8
225x5
275x3
305x3
345x4

box squats, trying to be explosive :-\ ::)
135x3
155x3
175x3
195x3
215x3
235x3

seated ham curls
75x8
115x8
155x5

calf raises
sets for reps

squats went well today. i was able to stay super tight. i was going or 5 but i felt the fail would be strong with that rep so i wanted to end on a good note so i did a BB quarter rep.
every has been telling me i look like i have lost weight. so i will keep it at that for now.


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 24, 2009, 07:39:47 PM
bench day

bench
135x8
155x8
185x5
225x3
255x3
290x4

CG bench
185x5
205x5
225x5
245x4

incline bench
155x5
175x5
195x5

DB tri cep extensions
100x8x3

lat pulldown to the chest
3sets of 10

DB curls for fun!

i had bit of a longer work out because its my last day in until friday. today's workout went very well, i felt beat but i guess i must have felt strong. i got gassed out but the 3rd set of inclines so i just stopped there.
happy turkey day to the dedicated getbig warriors that will continue on even with the holiday!


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 28, 2009, 04:41:48 AM
deadlift, friday

dead lift
bar warm up
135x8
185x8
225x5
275x5
315x3
355x3
400x1, missed the first one

bent rows
135x8
155x8
175x8

underhand pulldowns
150x10x3

DOH SLDL, trying to them fast
135x5
185x5
235x5
285x3

well i found out some other news about my gym i hate now. the plates are new and are coated in rubber so they weigh more than what is labeled and their olympic bars weighs 50 instead of 45. so now i am puling more weight than i want to and pulling from a half inch deficit. so this is another dagger in my dead lift program. since i tweaked my back pretty good a couple months a ago i never really maxed out here so my other lifts have not been effected as much. i weighed my plates after my dead lift, after some guy told me that i just made a pretty good pull at about 435, so i weighed everything and it was about 425 in weight!
so good news is that i am closer to a 400 squat than i thought and my bench has gotten better than i thought, but my dead lift has suffered. so i am going to max out on the dead lift next week at my gym to see where i am at here (a heavy 2-3). then on the 19th i will max out in a real gym to see where i am at for the new year.


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 29, 2009, 06:34:12 AM
DE day

bench for speed
warm up
145x3
165x3
185x3
205x3
225x3

OHP
65x5
95x5
115x5
135x5
155x4

DB side laterals
15x10
20x10
25x10
30x10

DB tri cep extensions
100x10x3

BW dips
3 sets

camered bar curls
75x8
95x8
115x8

DB curls
30x8
40x8
55x6
30xrep out


the benches were done with a pause at the top but as hard as i could go. OHP/military press went better than last time, i want to break 200 before the end of the year.



Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on November 30, 2009, 06:55:06 AM
squat day

squats
135 warm up
185x8
225x7
275x5
315x3
365x2 - 95%

slightly above parallel squats to the bench, trying to be "explosive"
135x3
185x3
225x3
275x3


so i finally brought the camera to the gym to video my squats and of course i picked a bad angle. it looks a little high, but i can not tell because my gut and my baggie shorts and the leaning forward is getting in the way. but the guy next to me lifting said that i went below parallel.
since i am now not doing the meet this month because of work, i am goin to my buddies gym where they have real plates and i am going to max out for the new year. i am going to do the navy meet again though. so i will have vacation time to use so i will definitely be able to do it.


Title: Re: prep for a december 19th meet, maybe
Post by: The BEAST on November 30, 2009, 10:51:22 PM
where are you from?  Since you aren't doing the December meet you should do the january meet!

It looks like you tweak your back often, do you think it is becasue of the weights or your pull?  Have you considered changing to Sumo?  I think it takes a lot of stress off the lower back.


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on December 02, 2009, 08:08:12 PM
where are you from?  Since you aren't doing the December meet you should do the january meet!

It looks like you tweak your back often, do you think it is becasue of the weights or your pull?  Have you considered changing to Sumo?  I think it takes a lot of stress off the lower back.

baltimore md, the home homicide! i think the navy meet i did earlier this year is in february, so i am doing that one. since it will be a new year i will have vacation days so work will not be a hang up this time!

the back thing is trying to acclimate to the new gym. the weights themselves are smaller so i am pulling form a deficit. and i am trying to improve my form as well. at the start point i realized my shoulders are in front of the bar. so i have corrected that. i may start dead lifting at another local gym if my friend can get me in for free so hopefully the odd weights at the Y will not be an issue anymore!


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on December 02, 2009, 08:17:51 PM
bench day

bench
bar warm up
95xwarm up
135xwarm up
185x8
225x5
265x3
305x2

cg bench
205x5
225x5
245x5
265x4

behind the head extensions
100x10x3

shrugs
135x5
225x5
275x5
315x5

bench went well today. i should have gone for a 3rd on the 305, but i went to go and rack it on the 2nd one and my spotter said he hadn't touched the bar yet so i went for a 3rd but i had already loosened up too much and it never went up! then on 265 for the close grips i must have slipped out of position because i hit the pegs on the 2nd and 3rd rep throwing me off a bit. all in all it was a great day for me.
diet is back on today, i know how many times have i had that in my log ::)


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on December 04, 2009, 09:04:01 PM
dead lift

worked up to a single at 405 ::)

bent rows
worked up 215x6

under hand pull downs
3 sets of 10

back extensions

leg raises


what a day. well this will be what i consider my max here at the Y until my situation changes. i want to see if i have gotten any better when i max out on the 19th (at another gym with real plates). just all around disappointing work out and to top it all off i am still fat >:( ;D


Title: Re: prep for a december 19th meet, maybe
Post by: Stubborn on December 04, 2009, 11:33:59 PM
I would look at what you have done one more time. I glanced through it and what I saw was that you haven't done any speed work in a long time (could be forever as far as I know). Nothing under 350, and with a 405 max you are just lifting too heavy, too often it seems. Are you using a program?

I will write a little review of the modified Coan program I used in my log, maybe you should try it? It actually ended up working VERY well for me and I have horrible DL mechanics.


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on December 07, 2009, 07:33:53 PM
I would look at what you have done one more time. I glanced through it and what I saw was that you haven't done any speed work in a long time (could be forever as far as I know). Nothing under 350, and with a 405 max you are just lifting too heavy, too often it seems. Are you using a program?

I will write a little review of the modified Coan program I used in my log, maybe you should try it? It actually ended up working VERY well for me and I have horrible DL mechanics.

i never really thought about it, but i guess i do some sort of speed work for squats and bench why not dead lift, well that was an epic year long miss! thanks. i will definitely add it in.

i was using some what of a 5/3/1. originally i maxed out at 435 at my other gym right before i switched. so i used that max but i did not take in for the plates being smaller and pulling from a deficit all the time and the weights actually being off from what they are. then i tweaked my back pretty back so i laid off of focusing on it. so the 405 single is the somewhat max at the gym i am at now and will base my numbers off of it for here at this gym. i will just max out at other gym for now on to gauge where i am at for meets.

i will definitely look into your modified coan program. i tried it but it was a bit much for me at the time but i think i might be able to handle a modified version of it.

right now i am adjusting to the plates at my gym and working my form. but i will look into the caon program again.


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on December 07, 2009, 07:40:22 PM
deload week
bench

warm up
135x3
155x3
175x3
195x3
215x3
225x3x2

cg bench
3 sets of 185 roughly around 8 reps

DB incline press
50's x 5
60's x 5
70's x 5
80's x 5
90's x 5
100's x 4

15 minutes of cardio


i was going for speed to day, well trying to be explosive at least. i wasn't really rep counting today except on the reg bench. i was going till it felt good but not pushing it too far. i will deload this week and take it easy next week as well and try and max out at my buddy's gym on the 19th since i am not able to do the meet.


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on December 09, 2009, 07:26:30 PM
Tuesday's workout (done on wednesday morning)
squat/deadlift

squats
warm up
135x5
155x5
175x5
185x3
205x3
225x3
245x3, i slowed down here so i stopped

dead lift
warm up
185x3
205x3
225x3
245x3
265x3
275x3, this still went up fairly fast but i could feel i was getting worn out

leg raises
3 sets

BW back extensions
3 sets

Wednesday night
tri ceps


skull crushers
worked up to 115x6

behind the head DB extensions
3x10x100

tri cep pressdown
worked up to set of 6

10 minutes of cardio


just trying to take it easy this week. doing BB type workouts. the "speed" squats and dead lifts went well. i really felt like i was in my groove with the dead lift today. so maybe i have worked out some kinks in my form. i will see next week when i go a little heavier.


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on December 13, 2009, 07:59:45 PM
Took some easy singles today.

bench
285

squat
335

dead lift
355

these are the numbers i worked up to. so i am going to do some speed work to set up for my mock meet next saturday. actually i did some cardio during the days i did not post. but my diet is good one day and bad the next. i should be right around 220 for next saturday :'(


Title: Re: prep for a december 19th meet, maybe
Post by: Stubborn on December 14, 2009, 01:08:57 AM
Ahem....
http://www.elitefts.com/documents/cut_max_weight_for_comp.htm (http://www.elitefts.com/documents/cut_max_weight_for_comp.htm)
 ;)


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on December 15, 2009, 07:39:01 PM
Ahem....
http://www.elitefts.com/documents/cut_max_weight_for_comp.htm (http://www.elitefts.com/documents/cut_max_weight_for_comp.htm)
 ;)

pretty cool article. looks like something you would have to do once or twice before getting it right.

what leagues have a 24 hour weigh in? i do not believe the USAPL, or at least in MD do!


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on December 15, 2009, 07:45:04 PM
quick workout for speed

box squats
135 warm up no box
135x3
155x3
175x3
195x3
225x3x2

CG bench
135 reg grip warm up
135x3
155x3
175x3
195x3
215x3
225x3

dead lift from a 2 inch deficit
135 warm up
185x3
205x3
225x3
245x3
265x3

leg raises super setted with a super light weight squat press thingy


i just wanted to get some blood going today. if i don't lift for a week i feel still and not as strong. so i did some speed work today but with a twist in each movement. if i do anything else the rest of the week it will be light cardio.



Title: Re: prep for a december 19th meet, maybe
Post by: Stubborn on December 16, 2009, 12:33:37 AM
pretty cool article. looks like something you would have to do once or twice before getting it right.

what leagues have a 24 hour weigh in? i do not believe the USAPL, or at least in MD do!

I'm not sure. Just thought it may be helpful? I may use it for my next strongman comp so that I come in a class lighter.  8)


Title: Re: prep for a december 19th meet, maybe
Post by: 11venthhour on December 28, 2009, 07:37:17 PM
I'm not sure. Just thought it may be helpful? I may use it for my next strongman comp so that I come in a class lighter.  8)

i did a half assed version of it and lost like 5 lbs, so i would say if you did it to the T it would definitely work out. if i ever have a 24 hour weigh in i am most definitely going to do this!


Title: Re: prep for Feb.20.10 Navy open
Post by: 11venthhour on December 28, 2009, 07:45:27 PM
i am going to do the same meet i did last year. i am just waiting on my vacation approval, even if it dose not get approved as long as they are lenient with the weigh time i will be able to do it!

first real day back
Week 1 70%: Squats

squats
bar warm up
135x8
185x8
225x8
275x8
275x6, gassed!

box squats (speed)
135, 155, 175, 195, 215x3

seated ham curls
70x12x3

leg raises
4 sets of rep out, 4th set no so pretty :-[


well i just found out about the meet so i was going to take this week off but i will begin my prep instead. so if there is any advice let me know!
i never did the mock meet with my buddy because of the snow here in MD that day, and then i went on vacation and got fatter!
on my lunch break tonight i will be doing a half hour of cardio and some stretching. so hopefully i can stick to that as well.



Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on December 29, 2009, 09:53:22 PM
cardio
20 min elliptical
water
20 min tread mill

keep the heart right around 140.................. i was walking ;D


i am going to take the cardio more serious this time around. i will probably cut it out 2 weeks out.


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 02, 2010, 05:11:52 PM
missed new years eve because i was working
missed new years day because of the gyms limited hours that day

saturday
bench like work out

bench
bar warm up
95, 135, 185 x8
230x8
230x7, would have had 8 but i hit the peg on the way up

speed bench
CG
135, 155, 175x3
reg
175, 195, 215x3

DB should press
55x8
65x8
75x7

lat pull down pulled to the upper chest super setted with tri cep push down 3 sets

shrugs
worked up to 325x7


kind of a hodge podge work out today because i missed some days because of the holidays. all speed work was paused on the chest for at least a count of one.


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 03, 2010, 03:40:47 PM
sunday - dead lift

dead lift
bar warm up
135, 185, 225, 275x6-8
295x8x2

GMs
135x10x3

speed dead lifts
185, 205, 225, 245, 265(no so fast!)x3

underhand pull downs
3 sets of 8

DB curls
worked up to 60x5


i didn't think i would have time to go today but i did! the GM went well i will bump up the weight in the coming weeks. and i finally remember to do some speed work, all of it was done at a 2 inch deficit.
cardio tomorrow :'(




Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 04, 2010, 06:12:38 PM
30 mins of cardio
some stretching

diet is going well.


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 06, 2010, 09:17:33 PM
bench
245x7 (75%)

CG  bench
185x7
185x6
135x7

floor press
135x8
165x8
195x7
225x6

DB extensions
100x6-8x3


man it was crowded tonight. i will squat in the morning when i get off of work so i can be back on schedule. i wanted to squat tonight but there was actually people using the squat and for its intended purpose!


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 07, 2010, 07:21:37 PM
squats

squats
295x7(75%)

box squats
185x3x2
205x3x2
225x3x2


just a quick in the morning after work. i skipped cardio when i woke up because i am feeling a bit under the weather.


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 08, 2010, 04:53:34 PM
dead lift
315x7

speed dead lift
205x3x2
225x3x2
245x3x2, not so fast on the last set

GMs
135x8
155x8
175x8

lat pull downs
3sets of 8

the 315 was pretty easy. so now the initial 2 weeks of my prep is done. the next 4 weeks will be a little more intense. i have been doing a lot more reps in the warm up than i have in the past. but i am going to start cutting it down a bit and focus more on my main working set. i actually lost weight! i am down to 225. 5 more and i can make the weight class i don't want to be in. well one weight class at a time i suppose :-\


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 11, 2010, 08:58:32 PM
saturday the 9th

DE bench

speed bench
135x10x2 warmup
155x3
175x3
195x3
215x3, slow

OHP
Worked up to 155x6

side laterals
4 sets

tri cep push down
1 set, my elbows were aching so i stopped

cardio 15 minutes


this was a smeh work out if there ever was one. i hadn't slept yet form work so i was beat and a little under the weather. legs when i get off in the morning!


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 12, 2010, 07:27:55 PM
Tuesday AM (after work)

squat day

squats
warm ups
275x5(70%)
315x6(80%)

box squats for speed
185, 205, 225x3x2 6 total sets

seated ham curls
70x12x3

stretching

Tuesday night (after i slept)
elliptical 35 minutes
back extensions
ham raises


what a busy day! i need to bump my intensity up a bit though. i felt like i could have gotten more on the squats but i just didn't push myself. with that said all 6 reps were deep with no question!
cardio sucked.




Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 14, 2010, 08:02:01 PM
Bench thursday morning

bench
warm up
205x5 (62%)
235x5(71%)
265x5 (80%)

CG Bench
155x8
175x8
195x8

rack press, unknown reps
185
205
225

tri cep push downs
4 sets of 12


everything is going well. i will not make the 198 class, but i will make the 220. last year i quite dieting when i was at 212 and i have not been that light since. so this time i am going to keep it coming and see how close to 200 i can get!


Title: Re: Prep for Feb.20.10 Navy Open
Post by: Stubborn on January 14, 2010, 09:34:41 PM
Solid, consistent work. Nice!


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 15, 2010, 09:15:20 PM
Solid, consistent work. Nice!

Thanks man!

Tabbatta styly cardio 5 rounds on the elliptical
light curls - in the 12 rep range.

dead lift when i get off of work this morning. yay!


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 16, 2010, 06:30:20 PM
dead lift
warm up
275x5
305x5
335x6(80%)

at the top of the knee rack lock out for "explosiveness" ::)
225x3
275x3
315x3
365x3
405x3, no very explosive :-\

bent rows
135x10
155x10
175x7

lat pulldown
3 sets of 10

DB shrugs and rear lateral superset
just messing around really


i moved faster today than i usually do. so i threw some shrugs inat the end.



Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 19, 2010, 04:44:58 PM
squat day

squats
warm up
255x5
295x5(75%)
335x5(85%)

box squats for speed
185x3x2
205x3x2
225x3x2, the 3rd rep in each of these were not too fast at all!

seated ham curls
70x12x3

tabbatta style cardio on the the elliptical, 6 rounds

worked hard, still fat, everything is pretty the same then.

DAMN YOU DIET! >:(


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 20, 2010, 07:36:59 PM
bench day

bench
warm ups
205x5
245x5(75%)
280x3(85%)

CG bench
155x8
175x7
195x5

floor press
135x5
185x5
225x5
275x2, what a fail that was!

DB tri cep extesion
100x8x3

super set lat pull down and tri cep rope extensions all light weight


man i must have over estimated my max. i fell super short on 280 today, i really grinded it out on the last rep.


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 22, 2010, 08:23:00 PM
dead lift day

deadlift
warm up
275x5
315x5
355x5

below the knee lock outs for explosiveness
135x3
185x3
225x3
275x3
315x3
365x3
405x0  :-\

cable rows
a bunch of sets


pretty decent day. i was upset that i didn't even get one with the 405 lock out but i was pretty beat. then i got kind of hell bent on doing the entire stack with the cable rows, which i did not do!


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 25, 2010, 11:35:55 AM
squats

warm up
275x3
315x3
355x3

front squats for speed
135x8
155x6
175x6

SLDL, i was trying to be explosive
135x5
185x5
235x5
285x5


today was good day. i thought i would get more with the 355 though. i got on the scale and i weighed 220. i am down 8 lbs since the monday after christmas. so i am still fat but i am not longer tittering on the edge of morbid obesity, just obesity >:( ;D


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 26, 2010, 07:42:01 PM
tuesday - i did not feel like doing 60 minutes of cardio today day

30 minutes bicep forearm training, nothing amazing

15 minutes 8 rounds of tabbatta
15 minutes moderate cardio - 120-130 BPM

i am just below 220, yay.
i am alomost to where was last year, which was still 20 lbs too much, no!


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 27, 2010, 07:21:48 PM
bench day

warm up
235x3
265x3
295x2

CG bench
worked up to 195x7

floor press with DB
worked up to the 70's for 10


man what a shitty bench day. the guy spotting me on my last set could not keep his hands off of the bar so it was ruining my bar path, then he tried to rack it after one. also i have been taking in less calories, and i am really feeling it this week. i will finish up with some tris in the morning. also i have missed my DE day 2 weeks in a row and i am thinking that is having it effect on my benching.
sadness >:(


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on January 30, 2010, 01:01:17 PM
dead lift day

warm up
295x3
335x3
375x7  :)

good morning
135x8
185x8
225x7

bent rows
135x8
185x5
225x8

under hand pull downs
3 sets

i was in the groove for deadlifting today. i could have gotten one more but i was winded, got to do more cardio!


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on February 01, 2010, 11:11:03 AM
DE day

bench for speed
warm up

CG
145x3
155x3
165x3
175x3

reg grip
175x3
185x3
195x3
205x3
225x1
245x1
265x1

shoulder press
worked up to 170x5
190x0 fail

side laterals

DB behind the head tri cep extensions

curls


i decided to push squats back a day because i have been missing my DE day for press work. i did get to work with some chains with the squat, and now i have to have some!


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on February 03, 2010, 07:59:59 PM
bench day

bench
warm up
225x5
245x1
265x1
285x1
305x1
325x1
345x0, fail - i got greedy!

CG bench
135x5
155x5
175x5
195x4

floor press
135x8
185x5
205x5
225x4

tri cep push downs
a bunch of sets

pull downs to the chest
3 sets

shrugs
i worked in with someone


i didn't feel particular strong today but i just kept going. i guess my hang up now is off the chest but the lock is strong. i just got another job so now i will not be able to compete on the 20th because i will be moving that weekend.
i think i will go and video my lifts hopefully.



Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on February 06, 2010, 07:42:59 AM
squat - dead lift, yesterday

squat
worked up to 375 for 1

dead lift
worked up to 405x2


this week has been rough as far as getting in the gym so i did squat and dead lift in 1 day on the 95% wave week so it was a bit taxing. i got into bullshitting with someone about training for my last set and i lost all motivation for the dead lift. i did some interval training or at toyed around with it. some squat pushes and pull ups etc.
on a side note i weighed the weights after my dead lift plus the 5 extra for the bar it was just shy of 430! i just go by 405 because that is what it should weigh.


Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on February 09, 2010, 06:56:28 PM
last day for a while day, damn you snow!

box squats
worked up to 275x3 pretty quick

dead lift
worked up to 305x3 definitely fast!

bench
worked up to 225x3, all big pauses still fast!



Title: Re: Prep for Feb.20.10 Navy Open
Post by: 11venthhour on February 10, 2010, 08:09:59 AM
AM at home cardio

warm up
4 rounds of weighted squat presses
2 rounds of unweighted squat presses
5 rounds of brurpees, pretty pathetic on the last round so i stopped
cool down, jumping jacks on and off 3 minutes

no work, no gym, just snow >:(


Title: Giving a 2nd go around
Post by: 11venthhour on November 23, 2010, 10:56:16 AM
I will be posting starting next week.
I finally have gotten situated with my place and job. I have been training the entire time just with goals in mind.
I will be shooting for the Navy open in the new year again, hopefully this time I will not get snowed in!


Title: giving it another go
Post by: 11venthhour on November 29, 2010, 07:32:22 AM
ME - bench

bench
warm up
245x8x2 75%

inside grip bench
195x5x3

incline bench
155x8x3

15 min cardio

weight 227
bf 31%



Title: Re: Giving it another go
Post by: 11venthhour on December 01, 2010, 03:44:42 AM
Squat

Warm up
285x8x2 (75%)

box squats - speed
205x3x2
215x3x2
225x3x2 - not so fast, i will lightened it up a bit next week

seated ham curls
4 sets of 8

15 minutes cardio

225 lbs
30.7% bf



Title: Re: Giving it another go
Post by: 11venthhour on December 02, 2010, 04:33:11 PM
Wed

45 min cardio

224 lbs
30.4%

Thur

shoulder/tricep/DE bench

shoulder press machine
warm up
180x5
200x5
220x5

DB side laterals
25'sx10
30'sx10
35'sx7

rear laterals on the pec deck
120x8
140x8
160x6

speed bench

inside grip
135x3
145x3
155x3
165x3

reg grip
175x3
185x3
195x3
205x3

behind the head DB tricep extensions
80x8
95x8
110x7

tricep cable press down
stack + 45 lbs 45 x8x3


Title: Re: Giving it another go
Post by: 11venthhour on December 03, 2010, 05:23:16 PM
dead lift

warm up
325x6
325x7

no chalk and my hands were getting so sweaty, arg. this is troubles of a fat man i tell you

bent rows
185x8x3

good mornings
135x8x3

cable lat pull downs
some weight for 12x3

some light bicep work

still fat


Title: Re: Giving it another go
Post by: ripitupbaby on January 04, 2011, 07:21:32 AM
Happy New Year and good luck with your training this year :)