Haider's Training Journal

[haider]

Monday, Jan 28, 2008
LOWER
Speed Squats
165 x 2
165 x 2
165 x 2... quads started to burn
165 x 2
165 x 2
155 x 2
155 x 2
155 x 2
165 x 1
175 x 1
185 x 1
Floor Deads*:
275 x 3
315 x 1
345 x 3
345 x 3
345 x 3
215 x 35 (+/- 2)
Standing Machine Calf Raises
100 x 7 (+1 forced)
90 x 7
90 x 7 (+1 forced)
Glute-Ham Raises** <alternated w/> Leg Presses
BW-#1.5 x 6 <alt.> 4 plates + 25 x 12
BW-#1 x 5-DS-BW-#1.5 x 4 <alt.> 4 plates + 25 x 15


*Reset for each rep
** Setup on lat pulldown machine


Weird thing last night, I started to feel a burn in my quads after my 3rd set of speed squats which bothered me when i was doing deads cuz my quads were a bit tired out, lol. That's never happened before... next time I will do the speed sqts after the deads. Deadlifts felt heavy at first but it got better with the 2nd set, and the 3rd set went really well... my ego's taking a hit big time, but there's nothing i can do about it  The high rep set at the end was pretty brutal...

Decided I would alternate the GHR's with the leg presses instead to give my back a rest and still be able to push heavy weight to hit the quads. I set the leg press seat at the farthest setting, so the poundages took a dip- good. Quads got pretty tight after the workout, and they are a little sore today along with hamstrings, traps, rear delts, middle back...

[thewickedtruth]

honest question..have you made much in regards to gains lately? seems like you're still using the same weights, etc. since you started this thing.

[haider]

honest question..have you made much in regards to gains lately? seems like you're still using the same weights, etc. since you started this thing.

bodyweight + weights both been going up, except I got sick last week.. that's all.

focusing more on just gettin the lifts up right now.

[The Master]

I don't really superset anything except for arms, i mostly alternate some exercise (sometimes with short breaks) to save time. The GHR/front squat superset was something I came up with on the spot cuz I needed a solution to the shortage of time

I realised I need some sort of exercise that put hit my quads hard on deadlift day... it comes down to either a uni-lateral exercise or leg presses (my college gym doesn't have a hack squat). I know I should man up and do the uni-lateral exercise but I freaking hate being sore in the glutes, i.e. if i do them on deadlift day only... if i do the uni's more frequently I don't get sore in the ass anymore, but that means doing them every workout goddamnit. And that means i'm gonna have to substitute the sissy sqts with the uni instead, which i dont wanna do right now so thats out of question.

The leg press is looking really good right now

unless I can get a better suggestion ofcourse..
 

How is your nutritional habits?

[haider]

How is your nutritional habits?

3-4 meals a day, at college these days so I'll get some sort of sandwich + milk, fruits, etc. with every meal. No protein shakes right now since I ran out of it and never bothered to replace it. Right now supplementing with creatine and vitamin pills only, thinking about adding BCAA's for recovery also.

Wednesday, Jan 30, 2008
UPPER
Military Press
145 x 5
145 x 5
145 x 3 (-1 rep)- 115 x 4
Weighted Chins
BW+60 x 5
BW+60 x 5
BW+60 x 5 - BW+25 x 5
Speed Bench
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2
135 x 1
155 x 1
175 x 1 - 1
Low'ish Incline Db Press (w/ extra stretch)
65 x 10
65 x 7
65 x 6-7 - 50 x 3-4
alternated with:
Strict Seated Cable Rows (w/ extra squeeze)
#6 x 10
#6 x 10
Arm giant set:
Lying Curl-bar Extensions <supersetted w/> Pronated Curl-bar Drag Curls:
85 x 8 <ss> 60 x 7
85 x 8 <ss> 60 x 6
85 x 5 <ss> 60 x 4 - 50 x 3 - 40 x 3
straight to:
Strict Pushdowns <supersetted w/> 1-arm High-pulley Curls :
#8 x 5 <ss> #1.5 x 8
#7 x 5 <ss> #1.5 x 9

Eh..tried something different today, went straight to the m. presses and I performed worse than last time. I think I will just try to get 145 x 5 x 3, then lower the reps to 3 a set after that. Forgot my dip belt like a dumbass today so i had to stick a db in between my legs, all the sets went pretty well though.

The way i do the db presses kinda turns the movement into a fly at the bottom of the movement so its way harder than regular presses. Arms went ok...

My workouts have been taking a long time so I need to do somethign about that. Maybe do two a days (unlikely), maybe cut down on the volume, maybe lower rest times... I need to analyse my workouts.

[MisterMagoo]

a couple things:

1) if you're doing speed work, do it first, pick a weight, and don't do singles. do triples on bench, doubles on squats or pulls. don't do two speed exercises in one day.

2) scrap all those supersets. just do straight weights for a while. worry about getting your muscles stronger, they'll get bigger along the way.

[haider]

Thanks for the suggestions, I'll see what I can do to change my workout.

[haider]

A.M. Workout:
Friday, Feb 1, 2008
LOWER
Speed Deads
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
Parallel Sqauts
245 x 8
250 x 7
255 x 8
Good Mornings
190 x 7   
190 x 6

Took me about an hour this morning, felt phenomenal. Squats felt REALLY heavy on the back when I was warming up with 225..Decided I would climb up on the sets and it worked out pretty well even though 245 felt pretty heavy to start with. Surprised I could pull off 8 reps with 255, but it wasn't bad at all! The good mornings are kinda ghey cuz the bar tends to roll over, so i only did 6-7 reps before the reps got too sloppy.

I wanna go in later and hit up some calves, and maybe do a 225 for reps attempt on the deadlift 

[haider]

Monday, Feb 04, 2008
UPPER
A.M:
Flat Bench :
190 x 3
215 x 2 + 1 forced
215 x 2   
Wide-grip Pullups :
BW+15 x 8
BW+15 x 8 - BW x 2
Incline CG Bench:
155 x 5
155 x 5
155 x 5  NICE!
Rear Delt Raises <alternated w/> Side Raises:
25's x 12 <alt.> 15's x 15
25's x 20 <alt.> 15's x 12

+ 15 min run on treadmill @ 6.5 mph (decreased at the end)


P.M.
Flat Db Press <alternated w/> Pendaly Rows:
75's x 6 <alt.> 150 x 6
75's x 10 <alt.> 150 x 6
75's x 6-7 <alt.> 150 x 6
Oly Bar Curls <supersetted w/> kneeling cable extensions:
70 x 8 <ss> #8.5 x 15
70 x 8 <ss> #9 x 15
70 x 8 <ss> #10 x 12


Benching was shit, prolly cuz of the early workout at 8 a.m., damn it! very shitty benching, but CG benches went pretty good, tried these with a slower and mroe controlled negative today and it felt awesome.

P.M. workout was good, only problem was the kneeling extensions- it was hard as shit to get into position and use weight heavy enough cuz u get pulled back. Don't think i'll be doing this exercise again  I noticed the bb curls were easier with the regular oly bars, so i figured i would mention that. Db Presses felt pretty good, just starting out with these so i didnt push myself too much adn stayed with the 75's, next time i will hit the 80's.

[MisterMagoo]

good work dude. the incline close-grip especially, that's one of my favorite triceps exercises bar none. seems to totally eliminate the shoulders and chest.

[haider]

good work dude. the incline close-grip especially, that's one of my favorite triceps exercises bar none. seems to totally eliminate the shoulders and chest.

I liked it a lot with a more controlled negative, and it didn't affect my numbers negatively at all


Wednesday, Feb 06, 2008
LOWER
Floor Deads*:
355 x 3
365 x 3  (w/ straps)    NICE!
375 x 3  (w/ straps)    good
225 x 30    damn
Standing Machine Calf Raises
100 x 8
110 x 8
110 x 7-8 - 90 x 3 - 70 x 3
Speed Squats
Bunch of sets with 165
Glute-Ham Raises** <alternated w/> Leg Presses***
BW-#1 x 6 <alt.> 5 plates x 12
BW-#1 x 6 - BW-#2 x 4 <alt.> 5 plates + 25 x 15


*Reset for each rep
** Setup on lat pulldown machine
*** Seat all the way back


Were the deads solid or what  Had to use straps for the heavier sets because the bars are too slippery at the college gym... I need to get some gloves though. Messing around with speed deads last time I found a good stance and grip-width that might have helped my deadlift this time. My goal right now is 405 x 3 x 3.

Everything else went well for the msot part, hammies are getting stronger ! Soon I wont be using any assistance at all. Reps will drop next time to 4. Leg Presses felt awesome.

[haider]

BADASS WORKOUT

Sunday, Feb 10, 2008
UPPER
Speed Bench
135 x 2
135 x 2
135 x 2
135 x 2
135 x 2
135 x 2
135 x 2
175 x 1 - 1 - 155 x 1
Military Press
145 x 5..nice
145 x 5..easy, too easy? Let's try 10 lbs more
155 x 5.. flew the hell up!
155 x 5.. couldn't help doing another set, lol.
Weighted Chins
BW+70 x 5
BW+70 x 5
BW+65 x 5 - BW+35 x 2 - BW x 2
Low Incline Db Press (w/ extra stretch) <superset w/> A-trainer Flies
65 x 10 <ss> 10 x 6
65 x 9 <ss> 10 x 4.. (after no rest following cable rows)
alternated with:
Strict Seated Cable Rows (w/ extra squeeze)
100 x 12
100 x 9 (after no rest following a-trainers)

Man oh man, today's workout was just badass. Tried some of my brother's XTEND (BCAA that scivation makes) and that shit WORKS! Fatigue was minimal, there was jsut no stopping today.

I had UNCONTROLLABLE urges to do more sets, lol. I would have felt really bad if I stopped after my 3rd set with M.presses like I usually do...and I still didn't feel satisfied. Wicked superset with a-trainers today, really really felt these in the chest today, very fun. Too bad I ran out of time.

 

[thewickedtruth]

you doing more  of a powerlifting routine now big'n?! 

numbers look good!

[haider]

you doing more  of a powerlifting routine now big'n?! 

numbers look good!

Once I get my hands on some bands and chains, its lights out! 

hehe, dude I've been doing a mix of both but moslty focusing on strength; u know the triples and all the speed stuff. Doing it the right way early on (while I'm still a weak bitch)  

[thewickedtruth]

Once I get my hands on some bands and chains, its lights out! 

hehe, dude I've been doing a mix of both but moslty focusing on strength; u know the triples and all the speed stuff. Doing it the right way early on (while I'm still a weak bitch)  

never too late to start! and ask magoo about bands..they pay dividends FAST in the bench and the squat. My speed has blown up!

now I'd suggest doing  afew warmups sets only on your speed benching and not pyramid up  and only do 40-50% of your 1RM to allow you to not only BENCH twice a week if you want but to allow your cns time to recover which is what that day is really for. Engraining your form and working on technique as well as bar speed and path.

[haider]

never too late to start! and ask magoo about bands..they pay dividends FAST in the bench and the squat. My speed has blown up!

Nice, I imagine it's good for bodybuilding purposes too (peak contraction and all that). How long does it take to setup bands? and what kind of investment are we looking at here?

now I'd suggest doing  afew warmups sets only on your speed benching and not pyramid up  and only do 40-50% of your 1RM to allow you to not only BENCH twice a week if you want but to allow your cns time to recover which is what that day is really for. Engraining your form and working on technique as well as bar speed and path.

Yes I did do warmups for the speed benching, kept the weight at about 55% of 1RM today. I'm benching 3 times in 2 weeks the way my routine is setup right now. Yup, I practice doing everything right when doing my speed sets, and pushing as hard as possible.

Thanks for the advice!

[thewickedtruth]

Nice, I imagine it's good for bodybuilding purposes too (peak contraction and all that). How long does it take to setup bands? and what kind of investment are we looking at here?
Yes I did do warmups for the speed benching, kept the weight at about 55% of 1RM today. I'm benching 3 times in 2 weeks the way my routine is setup right now. Yup, I practice doing everything right when doing my speed sets, and pushing as hard as possible.

Thanks for the advice!

40 bucks for a pair of monster mini's to start with will be good for just about everything with the weights you move.. prowriststraps.com sells bands for a lil cheaper but if you want jump stretch elitefts.com sells them too.

yeah to give you an idea...i press up on my speed benches so hard and fast my shoulders pop up off the bench. bands really help build up that explosive power but using them too much will fuck you up and lead to over training.

[haider]

Haven't gotten around to a computer this whole week so I didn't update much.

got an arm workout in following the last workout i posted, got 85 x 8 x 3 on extensions which I supersetted with close-grip neck presses.

Then on wednesday I did this:

Wednesday, Feb 16, 2008
LOWER
Parallel Sqauts
265 x 8
275 x 8
ATG Front Squats
185 x 8
195 x 8
195 x 8
Good Mornings
185 x 6
185 x 6
185 x 6

Kept it short and to the point, stamina has been improving with all the cardio I have been doing so I'm able to handle mroe volume. Will start decreasing the reps on squats from here, next stop is the 300's. Followed those with Front squats which obliterated my quads, not to mention they felt easier than usual.

[MisterMagoo]

good shit on the front squats man, those are pretty brutal.

[haider]

good shit on the front squats man, those are pretty brutal.

you're pretty intense yourself, stud.


Saturday, Feb 16, 2008
UPPER
A.M:
Flat Bench :
215 x 3
215 x 2.83243..almost 3 but no cigar 
215 x 2... fvcked up here cuz I hit the pins, reps were fast!
Incline CG Bench  <alternated w/> Pendaly Rows:
160 x 5 <alt.> 155 x 6
160 x 4 <alt.> 155 x 6
160 x 5 <alt.> 155 x 6
Flat Db Press <alternated w/> Wide-grip Pullups :
80's x 6 <alt.> BW x 5
80's x 6 <alt.> BW+20 x 8
80's x 6 <alt.> BW+20 x 8 - BW x 1 (+ slow negative)

Bench is feelin pretty shitty, but that's prolly cuz I had shit to eat yesterday... Why is it that on my fucking bench wokrouts I end up messing up my nutrition? Some kind of curse going on here, bitches! 

anyway, that last set was going good, but I sat back on the bench too far so I hit the pins. When i restarted it all went to shit and I got buried under 

Those Pendaly rows are killin my mid/lowerback today, fantastic exercise.

[haider]

Monday, Feb 19, 2008
LOWER
Floor Deads*:
385 x 3  (no straps, w/ belt)   SOLID
405 x 3  (no straps, w/ belt)    
Smith Machine Calf Raises (toes pointed forward)
155 x 8
165 x 8
165 x 8
135 x 15
Speed Squats
Some sets w/ 185 (too heavy)
more sets w/ 165
Glute-Ham Raises** <alternated w/> Leg Presses***
BW x 4 <alt.> 6 plates x 12
BW x 3 + negatives <alt.> 6 plates + 15 x 12


*Reset for each rep
** Setup on lat pulldown machine
*** Seat all the way back

This was at the local rec, not at the university gym so I was able to wrap a paper towel around the bar and not have to use straps. The 385 was very very solid, but I got really tired from it... took me like 10 m inutes to recover from the set. So i said f' it and went for 405 for the second and final set. That bitch had no where to go but up  Not sure where to take my deads from here, but I want to pull 500 eventually.

The calf raises with toes pointed forward are awesome! They hit my inner calf like I've been wanting to so I was pretty pleased with that. Speed sets were shitty, wasn't satisfied with my speed w/ 185 so i dropped down. Leg Presses are finally starting to feel like real weight 

[MisterMagoo]

impressive on the deads, especially considering you used a paper towel of all things. pick up some chalk, i guarantee it'll make a difference.

[haider]

impressive on the deads, especially considering you used a paper towel of all things. pick up some chalk, i guarantee it'll make a difference.

Thanks. Haha, I have been an advocate of the mighty paper towel for quite some time now 

I have used chalk in the past, and it worked wonderfully, but that was when we were allowed to work out at the athlete's gym in the uni. Neither rec I workout at allows chalk, so the paper towel does the job when its available.

I was thinking of investing in a pair of gloves, u think it'd be worth it?

[haider]

nothin too special lately, worked upto 285 x 6 on parallel squats, bench has been sucking balls, and just did kind of a "deload" deadlift and military press workout.

Now there is a bench press competition coming up at my college rec center, so I decided I'm going to train for it and focus my workouts on getting my bench up and ready for a 1rm blast! 

I'm following a layout hedgehog posted, and made it into a full body workout starting with bench presses.

Monday, March 3rd 2008
Workout A
Bench Press:
195 x 2
205 x 2
210 x 2
195 x 3
195 x 2
195 x 2
"Board" Presses
205 x 5
210 x 5
215 x 5 (I may be off on these numbers by 5 pounds, shoulda been paying more attention)
Speed Squats
165 x 2 x 6-7
Front Squats
210 x 10!!
195 x 12 
Pendlay Rows
135 x 10
135 x 10
115 x 10 ( i think)


I did the board presses with some pads that I saw on the gym, they worked pretty well, prolly were like 4-5 inches thick. I kinda deloaded off of bench presses since I've been platueing lately, next week I'll be coming back hardcore and trying to set PR's. I didnt expect it but I got a nice chest pump off of the board presses! Coulda used more wieght but this was the first time..

Front Squats were BRUTAL, I almsot couldnt breathe anymroe the last few reps on the 2nd set LOL! Finished off with some lighter pendlay rows to get a pump going, low rest periods here. Good day!

[slaveboy1980]

u aint supposed to do 12 reps on front squats. do low reps on em. its a bitch going  for hight reps on em.