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Author Topic: splinterhands (quest for 300/400/500 at 181 by year end)  (Read 15627 times)
splinterhands
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« on: May 12, 2009, 07:34:54 PM »

What the hell? 

I've lifting off and on ever sinse I was big enough to pick up a 10 lb solid bar but I've never stuck with it through thick and thin.  My best all time lifts were 320 bench, 450 ish deadlift and probably 380 squats.  Right now I'm weigh 195 but should be around 185, maybe even 180. 

My year end goals are 300 bench, 400 squat and 500 deadlift...hopefully at 180, although I do love to eat.
The 300 bench is well in sight, the 500 deadlift seems attainable.  I'm not sure the knee's will hold up for the squats although I'm giving it hell.

Here's my last full workout cycle.  I started the deadlift routine that John O advised me to try.  The rest is still a basic 5 X 5 built around squats and bench presses.

5-8-2009

Deadlift (1X2) @ 350 Sumo
Speed deadlifts (8X3) @ 290 combination sumo and conventional

supersets...

Stiff leg deads   100 X 8 ]
Bent rows         100 X 8 ]
Pulldowns          85 X 10]     X 3
Good mornings      50 X8]

I finished so light it was more like a Denise Austin workout than a powerlifting routine but I've never worked my lower back so much so I wanted to get through it.

05/09/2009
Bench presses (after several warm up sets)

240/5
240/2
240/1
220/3
skipped 5th set

I'm starting to bottom on these.  I started at 200 X 5 X 5 and my goal was one set at 250 X 5.  This is well within reach even if it takes a few more weeks to get it.

05/11/2009
Squats

I just started doing these ATG and conventional so numbers are lower than my bests. 

240 X 5 X 5
leg extensions... 10 reps X ? 100 ish.  A couple sets just till I get the burn.

I have my accessory lift tomorrow (I'm a little sick tonight, so I'm going back to my last workout to post a base routine to start from)

04-30-2009

Close grip bench presses
200 X 7
200 X 4
200 X 3

Lying extensions
60 X 10

Pull ups
wide grip X 5
close grip X 6

Dumbell curls
30 X 6
30 X 4

Laterals
25 X 8 side
25 X 8 rear

The only thing I want to add is a calf day.  Just calves nothing else.  I work 12 hour shifts so although I try to get through in 8 days, it does vary according my my off days.  I also run 2-5 nights a week, always 1 1/2 and usually around 14 minutes.  The only supplements I use are protein powders and Baconators from Wendy's. 





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splinterhands
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« Reply #1 on: May 12, 2009, 07:40:03 PM »

My goals are as much strengh as I can get with visable abs.  I want to enter some powerlifting competitions. I'm a police officer and 37 so keeping within those parameters I could probably be somewhat competitive on a very low level contest.

Any comments or suggestions?  I'm open to suggestions from anyone, although any changes will still be around a squat, deadlift and bench routine.
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Zach Trowbridge
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« Reply #2 on: May 13, 2009, 08:51:25 AM »

I wouldn't waste your time with a calf-only day, unless you're bodybuilding there's not much need for more than 4-6 sets in a given workout, if that.  Plus a day with that much volume will probably impact your recovery for squats and deadlifts.  I would just make it a general accessory day - heavy abs, calves, lats/upper back, grip.  Stuff that tends to carry over to at least 2 out of the 3 lifts.

Personally, I started using a Westside program after switching over from bodybuilding 8 or so months ago and it's working rather well for me.  Might be something to look into.
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splinterhands
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« Reply #3 on: May 13, 2009, 10:01:57 AM »

I may not have listed my workout clearly.

pullups X 5 means 1 set of 5 reps.  Not 5 sets.  On my accessory day, I only do 3 sets of close grip, 1 set of skull crushers, 2 sets of pull ups, 2 sets of curls, and 2 sets of laterals.  The whole workout takes less than 30 minutes. 

Thanks for commenting Zack.  What exactly does Westside mean?  I've heard the term thrown around for a while and what I've figured out is that it involves a lot of chains, bands, partials? 
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splinterhands
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« Reply #4 on: May 13, 2009, 11:51:14 AM »

Today's workout 5/13/09

Close grip bench presses 
205lbs x 7 reps (new PR)
205lbs x 5 reps
205lbs x 2 reps + 1 rep regular bench press (barely got it, my tri's were shot)

Lying extensions
50lbs x 10 reps
65lbs x 4 reps
Careful on these, they used to really hurt my elbows doing them heavy

Pulldowns
80lbs x 12 reps (Way too easy)

curls
60lbs x 10 reps + a few forced. (1 set but a good pump and fully worked muscle)

Lateral raises and rear laterals (1 set of each)
20lbs x 10each side (these are light and mostly to keep my shoulder's together)

I did calves earlier today.  I set each leg, standing one leg calf raises, added some forced reps at the end.  This is based off the calf thread on here.  Trying to work into it, I can't get too sore because I walk a lot on my job, and climb a lot of steps so an extremely sore day would be hell.



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Zach Trowbridge
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« Reply #5 on: May 14, 2009, 01:39:56 PM »

A quick Westside summary:

http://www.elitefts.com/documents/periodization_bible__part_1.htm

http://www.elitefts.com/documents/periodization_bible__part_2.htm

A lot less complicated than a lot of people will try to make it.
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splinterhands
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« Reply #6 on: May 14, 2009, 07:14:54 PM »

Calves were killing me today.  Ran 1 1/2 in 15:30 Angry 

I only worked a 4 hour ot today so I spent a lot of the evening looking up Westside training.  It looks very interesting.  Once I finish this cycle, I think I'll give it a shot.
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Zach Trowbridge
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« Reply #7 on: May 15, 2009, 04:12:32 PM »

If you end up with questions on Westside let me know.  I've pretty much thrown myself into it since I switched to pl'ing almost a year ago, and have a decent amount of experience with it.
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splinterhands
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« Reply #8 on: May 18, 2009, 09:59:12 AM »

Today deadlift day

400lbs x 2 reps x 1 set felt great!!  sumo

speed deadlifts

300 x2reps x 1 set felt light (sumo)

300 x 3/4 rep  (sharp shooting pain in my back)Huh  I think I rounded my back because I lifted conventional and didn't get my butt low enough.  It doesn't feel too bad right now but I guess I'll back the weights down my next deadlift day and start a new cycle over. Sad

That was the first time in recent histoy I hit 400 too.  It may be my lifting style but I've never had problems locking a weight out.  All my problems come at the bottom of the lift.  If it gets anywhere near my knees, it's going up.
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splinterhands
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« Reply #9 on: May 18, 2009, 10:09:06 AM »

I also did the one leg calf raises again.  I set each leg, cheats with a few negatives at the end.  Hopefully they won't get as sore as they did last time I did these sinse I have a PT test at work tomorrow. Huh
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splinterhands
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« Reply #10 on: May 18, 2009, 07:31:04 PM »

Any certain deadlift warmups.  Heavier weights are starting to require more intense warmups and this is where I get a little lazy.

I watched several vince anello vids today.  He seems to straighten his legs quick and pull it up with a lot of his back.  He is also a brute and born to pull, so his style is not the same as mine.
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Zach Trowbridge
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« Reply #11 on: May 19, 2009, 05:11:24 PM »

For a 400lb pull I would do something like this:

SetsxWeightxReps
1-2x135x5
1x185x5
1x225x3
1x275x3
1x315x1
1x365x1
1x400x1

You could potentially skip the 185 and 275 warmup sets, but I would suggest at least keeping them in on days when you're feeling a little sluggish.
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splinterhands
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« Reply #12 on: May 30, 2009, 01:45:18 AM »

I haven't updated for a while after my back was tweaked.  I did my regular bench and squat workouts, only with lighter weights and after taking a week for the back to heal.

Tonight I started pulling deadlifts and got up to 320 and realized that I had gotten stronger after taking some time off.  I pulled one set of 370lbs x 1 rep then put 420 and pulled it somewhat easy for a good solid rep.  I probably did around 6-7 sets, starting at 150 and maxing at 420.  I actually put 450 on the bar and almost got it up to my knee's before deciding that it wasn't worth risking injury again so I dropped it.
I then did three sets of shrugs off a power rack- I believe 220lbs for 10-12reps, two sets of pulldowns to failure at 10-12 reps, two sets of (I believe they're called) hypers with bodyweight and stopped a few reps short of failure.  I probably got around 15-18 reps of these.  I then did 2 sets of sit ups with your feet straight up in the air (I'm not sure of that machine either).

I can workout in a fully stocked gym for free here on campus, completely by myself  if I just grab the key.  It's just a matter of changing, working out, getting cleaned up again and going back to work that sucks.  They left the radio on but it was some oldies crap so that didn't help much.  All the cool machines may make it worthwhile though.  At the house all I have is a bench, power rack, pulldown station, pullup station, 400ish pounds of weights, 6 adjustable dumbells and about 200 lbs of weight for those. 
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splinterhands
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« Reply #13 on: May 30, 2009, 01:57:47 AM »

I also scoured some chains from jobsites to use for lifting.  I know, I don't need them yet but I want to play like the big kids. Cool
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splinterhands
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« Reply #14 on: May 31, 2009, 01:00:02 PM »

Bench day- I used it to judge progress.

150lbs x 10 reps
220lbs x 1 rep
240lbs x 1 rep
290lbs x  7/8th of a rep.  I lost it at lock out??  I noticed my ass was coming off the bench even though I used the set up recommended on here.  I'm going to re-evaluate my set up to keep that from happening.

Tomorrow will be deep squats...  These could have embarrasing low numbers.  I'm starting my squat program from scratch using ass to calves lifts. 

I'm actually getting to the point that I LOVE DEADLIFT DAY?Huh  It's a good feeling to pull weights that others that consider themselves stronger and younger can't even budge off the ground.

Peace out...I'm heading to the river for a night of catfishing. Smiley
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splinterhands
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« Reply #15 on: June 02, 2009, 09:00:42 AM »

Today I did a new exercise that I invented.  It's called "digging a fucking pond to keep the wife happy and putting out"  I did an estimated 10,000 reps with a pick and probably 5,000 shovel throws of dirt.  Believe it or not that's about the best cardio I've done in a long time...


Squats tonight...maybe.  Weight still 195ish even though I've added muscle and it's a more proportioned 195.  I was wanting to get down to 181 but I may be better off eating more, adding strength and getting 198.  I can't diet and cardio AND gain strength.  So of those three I'll take the strength.
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splinterhands
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« Reply #16 on: June 02, 2009, 09:35:08 PM »

I still did squats even though I was REALLY pushed for time.

150 x 10 reps
200 x 10 reps

Thats it  I completely changed my lifting style on squats and am just getting the basics down.  Even that though I feel it way more in my quads than my normal wide to parallel (or so) squatting style.  I'm going to really push the squats until I can get in the mid-350's.  It kinda sucks I pull 420 and am actually sucking air from two sets of squats 1/2 that weight.

I've also stuck with the calves one leg long set to failure sets and it's really working.  This is the biggest my calves have been.  I'll start getting some pictures on once I clean the living room. Grin
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splinterhands
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« Reply #17 on: June 04, 2009, 06:04:31 PM »

Todays workout...accessory day

Closegrip benches

150lbs x 5 reps warm
220lbs x 4 reps  (new PR)
170lbs x 6 reps  + 1 rep regular to get a 7th rep

Lying extensions
60lbs x 8 reps lying
tricept ext standing
60lbs x 6 reps

pullups (widegrip)
Bodyweight x 6rep  (new PR, I think)

lateral side raises
20lbs x 15 reps
lying lateral raises
20lbs x 10 reps

Did my crazy one leg calf thing too.  The soreness only lasts a few days now... Grin
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splinterhands
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« Reply #18 on: June 05, 2009, 11:45:20 AM »

I felt like such a pussy from my last squat day that I did squats again, on three days rest which was plenty considering my last "workout."

Squats (legs close together, knee wraps no belt, WAY below parallel.)


50lbs X 10 reps
150lbs x 5 reps
220lbs x 5 reps
270lbs x 3 reps
320lbs x 1 rep

My squats are a work in progress.  I still have to fight to keep my knee's tight cause I've always squatted sumo.  I can feel the "bounce" at the bottom and my knee's actually feel better than going parallel.  Of course, my knee's are wrapped so tight I couldn't feel my toes.  I like the way Kaz squatted and am using that as my model.
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splinterhands
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« Reply #19 on: June 07, 2009, 05:20:12 PM »

Deadlift day! Grin

I felt like doing something a little different so I did just deadlifts and kept pushing the weight up.

stretching, warming up- 5minutes

150lbs x 10 reps
150lbs x 5 reps
220lbs x 3 reps
320lbs x 1 rep
400lbs x 1 rep
425lbs x 1 rep
425lbs x 1 rep

All with no straps or chalk.  I'll post a couple pictures of my last two lifts on here in just a few.  The first one looked like I didn't lock out so I had my wife take another one more from the side.  I haven't saw them large scale myself so I'm not sure how they'll turn out. 

Also, I wasn't at the gym so I only had 395lbs for an olympic bar SO I attached a 7 1/2 lb plate to either side to get the 425.   I can see 500 coming soon on these.  If only my squats were as good.
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splinterhands
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« Reply #20 on: June 07, 2009, 05:41:15 PM »

pictures- side view

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splinterhands
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« Reply #21 on: June 07, 2009, 05:42:30 PM »

Rear view.  Plate weights from left to right  7 1/2 (attached), 2 1/2, 5,10, 25,25,25,35,45,5,5,bar (45lbs),5,5,45,35,25,25,25,10,5,2 1/2, 7 1/2 (attached).    I know, I need some more 45's at the house.

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splinterhands
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« Reply #22 on: June 08, 2009, 05:12:05 PM »

Today- Bench press day.  I decided to go heavy off the pins.

With pins 10" off chest.

150lbs x 10 reps
220lbs x 5 reps
320lbs x 1 rep
340lbs x 1 rep
370lbs x FAIL

With pins 6" off chest

320lbs x 1 rep
220lbs x 5 reps

I'm shot!!  That's the most weight I've ever pushed, even if it wasn't a full press. Here's 340 locked out.

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« Reply #23 on: June 09, 2009, 10:53:29 PM »

Looks a little like my old setup. Grin
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splinterhands
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« Reply #24 on: June 10, 2009, 02:19:31 AM »

 Grin  I'm sure my ex-wife has a much nicer one based on the amount I send her each month.

Of course she's turning into a fatass so go figure... Cool
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