Ark94's Workout Log

[ark94]

B1 W3 – Squat Emphasis
(weightxrepsxsets)​

Front Squats
45x5
95x4
115x3
125x2
145x5x2

RDL
45x5
65x5
85x5
105x5
115x5

Cable Pullthroughs
70x8x4 (light)

Grip Training
3 10lb plates = 30lbs
37sec, 19sec, 35sec

Videos - YouTube - B1 W3 - Squat Emphasis part 1.wmv

Notes

Front Squats – One problem I spotted during my squats as I get fatigued, I think I just tend to forget to keep my elbows up to have the bar rest on the shoulders, and my elbows tend to slip down. I just have to work on keeping them up even if I am exhausted and it’s the last rep, because it really kills the wrists after the set.

RDL – hmmmm, I really worked on my form this time around. How did it look???? I thought I did a lot better than before, and that it looked quite a bit better. Input?

 

[Andalite]

Everything looked good. We need you to take more weight on the RDLs.

Ok, so for next week:

Front Squats: 145x5x3 <<-- add 1 set
RDLs: Start @ 135 and add 20 lbs each set. Do 3-5 sets. Keep all reps to 6. If you get 6, add weight. Weight to be added = 10 lbs.
Cable Pullthroughs: 70x9x4
Grip Training: Try to hold longer

Good luck and keep up the good work!

 

[ark94]

B1 W2 – Full Body
(weightxrepsxsets)​

OH Squat
12 sets x 2 reps
Set 2 – thought this looked good in terms of the bar not moving from pocket)

OHP
45x5
75x3
85x4
45x6 (form tests, arms still going to far back, testing a wider grip, shorter, wider etc)
100x4
100x3 (wow, I am just not feeling it today)
100x3

Unilateral Shoulder Press
20x5
30x3
40x1
45x4
45x4
45x5 (something spiked in me wanting to kill this set and weight)

Pull-ups
6,4,5,4,4

Core Training – Renegade Rows
12x7x3 (my balance really sucks, core is weak)

Videos - YouTube - B1 W2 - Full Body.wmv

Notes

I was just not feeling my shoulder workout today.. it might be from playing ping pong a lot of the day, hardcore ping pong. Plus I was at my cousins house all day, and there all young so I had to play w/e they wanted and do what they wanted, so a lot of piggy backs and shit like that lol.

OH Squat – any input on this? I thought some reps were good, and I thought it went better this week then before.

OHP – BIG QUESTION on the OHP grips. I was thinking during pull-ups, if you have a shorter grip in the OHP, is that not harder? Say if you have a wider grip, but im not talking about a really wide grip, something that when your thumbs can touch your shoulders would it be a bit easier, or more comfortable to press? Reason im asking is because you can see that when I press my arms go really far back, and I have a very short grip, like my hands are touching my shoulders. Should I press with a wider grip? Maybe that would fix my problem pressing to far back?

 

[ark94]

Any input on my workout above?

Oh, and Andalite if you read this im going to inbox you tomorrow.


Little bit for my own reference, but if you want to pitch in i have a question as well.

My weight before i started just eating like a horse was 157.5. That was sometime in June, early June i believe. Now im 172.5. Its now a steady 170-172.

Is that an okay increase in about just under 2 months? Or is it too low? My goal is atleast 200lbs... but being as tall, and lanky as i am i will still probably look skinny in my arms and whatnot. What weight is ideal for someone 6ft. and lanky?

 

[miked8c]

Any input on my workout above?

Oh, and Andalite if you read this im going to inbox you tomorrow.


Little bit for my own reference, but if you want to pitch in i have a question as well.

My weight before i started just eating like a horse was 157.5. That was sometime in June, early June i believe. Now im 172.5. Its now a steady 170-172.

Is that an okay increase in about just under 2 months? Or is it too low? My goal is atleast 200lbs... but being as tall, and lanky as i am i will still probably look skinny in my arms and whatnot. What weight is ideal for someone 6ft. and lanky?

Thats amazing weight gain bro, keep it up.

 

[Andalite]

1.) Your weight gain is fine. Keep it steady. You don't want to gain too fast. So relax on the eating. Eat lots of protein.

2.) OH Squats looked decent. Yes, they were a tad better than last week. I think in a couple more weeks we can graduate to using the barbell. But for that, you need to get your technique @ 100% perfection.

3.) Hold the bar with your hands touching the outsides of your shoulders. Keep your elbows a tad bit ahead of the bar during the lift off.

So, for next week:

OH Squats = more practice
OHP = add reps to the sets with 100
Unilateral Press = add reps
Pull-ups = Add reps

 

[ark94]

Just for my reference.

Deadlifts
225x5x3 (reduce rest periods between reps)

Front Squats
145x3x3

Planks
My aim - 3sets 1:15


One question. This is week 4 now. Are we testing my 1RM's again after this? Or do i keep doing this for 8 weeks? Not sure how it works, but whatever happens is fine, although i do really like this routine.

 

[ExtraMile]

wow those OH squats look boring as fuck just sayin' !!!

 

[Andalite]

One question. This is week 4 now. Are we testing my 1RM's again after this? Or do i keep doing this for 8 weeks? Not sure how it works, but whatever happens is fine, although i do really like this routine.

No 1RMs right now. In a while. Not now.

 

[JDid23]

nice job bro. getting a lot stronger in here! your front squats are coming along realllll nicely as well.

 

[Andalite]

Ark, read this ASAP: How to Perform the Military Press (Standing Overhead Barbell Press) - Ground Up Strength

 

[ExtraMile]

man ark you make the military press so complicated! Just press the thing above your head like you were putting a box on a shelf! dont think to much about it! And get rid of the habit of bringing your elbows forward and resting with it racked on your shoulders!

if you arch a little when you press fine
if you lean back slighty fine
if you go deep down to your clavicles fine
if you only go down as far as your chin fine
if the bar moves in a straight line fine
if you push the bar back a little as you press fine

aslong as your doing whats comfortable and safe and getting better at it imo

 

[ark94]

sorry for the late response, its going to be really difficult this week.

B1 W4 – Deadlift Emphasis
(weightxrepsxsets)​

Deadlifts
135x5
185x5
205x3
225x5x3 (reduced rest periods between reps, and sets)

Front Squats
45x5
95x4
115x3
125x2
145x3x3

Planks
3 sets 1minute

Videos - YouTube - B1 W4 - Deadlift Emphasis.wmv

Notes

Wow, holy fuck I am surprised I could even walk into the gym let alone lift.... work is so fucking hard. I know for a fact that NO teenager or anybody my age would do the work I do, and there are hardly any adults out there that would do it either! My dad has worked in a factory for 33years and done all sorts of hard work and he said he would never do this work. He envies me But it is really fucking hard, I got home and could barely walk to the shower, then just fell on my carpet and rested. I have to do the same thing for the next week or maybe two, and I was seriously debating making this a rest week.

Deadlifts – how does my form look? I reduced my rest periods between reps, and my form I know could have been better if I was feeling good, but like I said I could barely walk so I did what I could.

Front Squats – fuck these were killer! It was light weight, and I know it was because I did 145x5x2 Friday and even on my first rep on my first set I was just fucking exhausted.

 

[ark94]

again, sorry for the late response.

B1 W4 – Bench Emphasis
(weightxrepsxsets)​

Bench Press
45x5
95x5
115x3
135x2
145x1
155x4
155x4
155x3 (headache was brutal, about to drop the bar on myself)

Dumbbell Rows
65x8x1 (work has definitely gotten to me, I didn’t have any explosivness on any reps. Even my rep 1 was equivalent to my 8th rep, very slow. I also lost count here, I clearly had no mental focus with my headache bothering me I lost count)
65x7x2

Dumbbell Press
30x8
50x8
50x8
50x8

Inverted Rows
Bwx5x5

Facepulls
70x20x2

Notes

Fuck my life. I am not upset over my workout, I am just pissed I went in with a headache and another full day of work which again exhausted the living hell out of me. Working outside in a undershirt, t-shirt, thick hoodie sweater, and heavy wool gloves and running back and forth thousands of times is really taxing on the body. Not even sure why I went today, and I really wanted to just get out. My workout only took a fucking hour.... normally my bench would take 30-45minutes ALONE, maybe even a bit longer! Ugh..

Bench Press – I really wanted to just get it done with and tie what I had last week. But it is soo hard to bench with a throbbing headache. I almost dropped the bar on myself last rep last set, that bad. Oh well, I am just curious for next week Andalite, are we going to be using 160? Or.. :s I know I could have pulled out more reps than last week, but work got in the way definitely.

 

[JDid23]

Ark- if you went back 2 months and told yourself you'd have a 225x5x3 deadlift, 155 for 4/4/3 bench, 145x3x3 front squat--- would you be disappointed? We all have our off days, but yours has come at a point where you're killing it most workouts. Keep up the good work man!

 

[Andalite]

Your form on Deadlifts has deteriorated. Your ass is rising before the bar moves. That is wrong. Stay conscious of this.

Here's what we're going to do.

1.) Stay conscious of it.

2.) Add in Bulgarian Split Squats after the Deadlifts. No more Front Squats for the next Block. As in, no more Front Squats after Deadlifts.

3.) You will be doing Cable Pullthroughs on Squat day.

Before we discuss next week, give me a layout of the exercise selection for Block 1. I'll make the changes and let you know what to do next week.

 

[ghettostudmuffin]

Good stuff. Keep going. Stay in the game for several years, train hard, eat big and you'll get there.

You look pretty damn tall. 200lbs probably won't look that big on you since you're 170ish atm.

Now if you gained another 25-30lbs of almost all muscle in the next couple years you would look pretty solid, but still not big.

My guess you would have to weight 220lbs minimum and be a very solid 220 before you start looking big.

Nothing to worry about though. Your weight gain is good. Just keep on training and eating. It'll come in time if you stay consistent for several years.

 

[ark94]

Good stuff. Keep going. Stay in the game for several years, train hard, eat big and you'll get there.

You look pretty damn tall. 200lbs probably won't look that big on you since you're 170ish atm.

Now if you gained another 25-30lbs of almost all muscle in the next couple years you would look pretty solid, but still not big.

My guess you would have to weight 220lbs minimum and be a very solid 220 before you start looking big.

Nothing to worry about though. Your weight gain is good. Just keep on training and eating. It'll come in time if you stay consistent for several years.

Thanks a ton Ghetto. I am about 6ft/6ft 1 . 220 is a hella a lot of weight to get to, but i like it this way just having steady gains and eating a lot. Just it takes a long time

Your form on Deadlifts has deteriorated. Your ass is rising before the bar moves. That is wrong. Stay conscious of this.

Here's what we're going to do.

1.) Stay conscious of it.

2.) Add in Bulgarian Split Squats after the Deadlifts. No more Front Squats for the next Block. As in, no more Front Squats after Deadlifts.

3.) You will be doing Cable Pullthroughs on Squat day.

Before we discuss next week, give me a layout of the exercise selection for Block 1. I'll make the changes and let you know what to do next week.

Thank you andalite for watching the video! I thought my deadlift form was off, but my ass raising first has always been a consistent problem with me.

Not sure if you want the whole routine you suggested, or just Deadlift Emphasis day, but either way i'll give it all because im going to work and won't be back till later tonight.

Template 1
​

Deadlift Emphasis:

Deadlifts: Take 90% of your max and work off that. So, for you that would be 205 lbs roughly. Start the first week by doing 3x3 with this. Then, assuming your quality of reps holds up, slowly increase volume by first adding reps and then sets. Then increase the weight. Or ramp it up. Something which you could do is:
Week 1: 205x3x3 (btw..I write weight x reps x sets)
Week 2: 205x4x3 <<-- total reps added is 3.
Week 3: 205x4x4
Week 4: 205x3, 215x3, 225x3 <<-- new "PR"
Week 5: 215x3x2, 225x1
Week 6: 215x3x3
Week 7: 215x4x4 <<-- you added sets and reps here. Double progression.
Week 8: 225x2x2 <<--- this is basically a deload where you have reduced the volume (from 4x4 to 2x2) but you have upped the intensity thereby allowing a better training effect
Week 9: 235x3x3 <<---whoa...this is TRIPLE PROGRESSION: you added weight, sets and reps!!
This should give you somewhat of an idea. You don't need to plan all 9 weeks out right now. we have to do 1 week at a time. If you're ever in doubt, just contact me. Next:
Front Squats: Do 3-4 heavy sets. You don't need to have this planned. Just work up to a 3-5 heavy sets of however many reps you choose. Once you set a base standard you can then build off that. The principle here remains the same as with Deadlifts
Core Training: Choose 1 of the exercises and do 3-4 heavy sets

Bench Emphasis:

Bench Press: Do lots of singles, doubles and triples here.
Dumbbell Press: Do this at a slight incline. Do 3 sets of 5-8 reps. Infact, I think you should start week 1 with some weight for 3 sets of 5 reps and then every week add 1 rep till you hit 8 and at that point increase the weight.
Dumbbell Rows: You absolutely MUST do this for 3-5 reps and 3-5 sets. This is meant to be heavy but your form must be perfect. Do them with both feet on the ground and your hand resting on a bench (just look my videos on youtube).
Inverted Rows:
Facepulls: Do 1-2 sets for 15-20 reps. You want big traps? This will help, trust me.

Squat Emphasis:

OH Squat Practice: Look this article up: Ground Up Strength: Tweaking the Overhead Squat: Dislocates, Reaching Back, Grip Width and Mobility Drills
Front Squats: Do 3x3 on these. Heavy.
Unilateral RDLs: 2 sets of 6-7 reps.
Cable PullThroughs:
Grip Training: What can you do for grip training? Farmers walks?

Full Body:

OH Squat Practice: Do 10-20 sets of 1-2 reps. You really need to mentally focus on extending the thoracic cavity in the bottom position. Basically dedicate a good 30-40 minutes after your mobility drills to this exercise.
Overhead Press: these must be done strict. You can do your 3x5 here if you like.
Push Press: you can do 3x3 on this one...or 2x5. dunno what floats your boat. hell, because this is a template you can change this every 5th or 6th week
Pull-ups: Do 5 sets to failure. Very important.
Core Training: Hit it heavy and hard.

 

[Andalite]

Ok, minor changes for block 2.



BLOCK 2


Deadlift Emphasis:

• Deadlifts - for the first week, take 225 and do 4 sets of 3 reps i.e. 225x3x4
• Cable Pullthroughs - 3-4 sets of 8-12 reps
• Bulgarian Split Squats - 2-3 sets of 5-7 reps
• Hammer Curls - 1-2 heavy sets of 2-3 reps
• Core Training

Bench Emphasis: (Everything stays the same)

• Bench Press
• Dumbbell Rows
• Unilateral Standing Dumbbell Overhead Press
• Inverted Rows
• Facepulls
• Core Training

Squat Emphasis:

• OH Squat Practice
• Front Squats
• Speed Deadlifts @ 50% of your max. Do 50%x2x7
• Reverse Lunges
• Grip Training
• Core Training

Full Body Training:

• OH Squat Practice
• Overhead Press
• Pull-ups
• Push-ups
• Core Training

I'll go over the plan for weights as you post your workouts for this week.

 

[ark94]

This is for my reference, i also have a question.

Everything looked good. We need you to take more weight on the RDLs.

Ok, so for next week:

Front Squats: 145x5x3 <<-- add 1 set
RDLs: Start @ 135 and add 20 lbs each set. Do 3-5 sets. Keep all reps to 6. If you get 6, add weight. Weight to be added = 10 lbs.
Cable Pullthroughs: 70x9x4
Grip Training: Try to hold longer

Good luck and keep up the good work!

Okay, so for the RDL's, is it okay to use chalk? And what are some tips you have for gripping the bar. I know where to grip and whatnot, but when i do my reps even with the light weight i was using the bar really starts to slip slowly out of my hands. Anything that would help that other than my grip training exercise.


And i appreciate everyone in here the help and the responses. I would like to get back to the responses but i really cannot with all the work, i am just resting any chance i get. So don't think im ignoring you, just been busy.

 

[miked8c]

I life guard and I know for a fact that after walking around in the 90 degree sun for 7 hours I can not hit the gym as hard as I need to. Go before work Ark, I know your skeptical of morning workouts but as long as you eat a solid breakfast your body will be ready as ever, plus test levels are highest in the morning.

 

[ark94]

terrible news....


























and its worse than an injury

 

[ark94]

B1 W4 – Squat Emphasis
(weightxrepsxsets)​

Front Squats (these were tough)
45x5
95x4
115x3
125x2
145x5
145x5 (feels heavy just putting it on my shoulders, and it didn’t last week when I did 5x2.. definitely fatigued from work)
- Note: some reps were not the best quality. From the fatigue my elbows would drop a little forcing me to bend a tad forward, I really have to work on keeping my elbows up no matter what, usually don’t have much of this problem
145x5

RDL
135x6
155x6
165x4 (grip was brutal, it would slip and feels like it was ripping my hands)
155x6
155x6
- At the end of this, I could hardly touch my hands it felt like my skin was torn apart, damn its hard to hold the bar long

Cable Pullthroughs
70x9x4 (not that tough, but still got tiring)

Grip Training
3 10lb plates
30sec, 30sec, 10sec (bad pick up of plates), 30sec

Notes
Well, here is the news...

I get to the gym and do my usually mobility drills in a room no one goes to downstairs. I am approached by a personal trainer who works there, and she was holding some pamphlet thingy. She somehow hunted me down, and she asks me my name, which she already knew and she tells me I can’t do this... She says I cannot bring my camera to the gym anymore and record anything due to the privacy of others and confidentiality or some stupid shit like that... if I am seen with a camera or cellphone recording I will get into serious trouble, possibly lose my membership (my guess). So she just explains stupid shit to me, and tells me well thats what we have personal trainers for, is to look at my form. I didn’t say it, but few months ago one of the dumbass personal trainers told me I was doing squats wrong, when I was going deep, he said thats bad for my knees and told me to only quarter squat, or just parallel.... I told him that its bad for your knees to do that and that it doesn’t target muscles or something along those lines is what I said. He replies that I won’t build much muscle right now, so why bother and that im going to ruin my knees. Ofc I listened to his shit to be polite, and kept on doing my squats my way.

So basically, I can’t record ANYTHNG I do, and I can’t live without recording my lifts =( especially as a beginner. Either I find a new gym, WHICH we only have 2 other gyms to choose from where I live. One is out of the question, they put you on a 1 year contract. And the other I am seriously considering, apparently the Ontario powerlifting team trains there, so it might be good to go there cause they don’t give a shit if you drop weights or w/e (from what I hear)...

Not sure WHAT THE FUCK to do, I really need to record my lifts, and NOW especially since andalite has thrown in some new stuff to my second block, I am so fucking pissed off at my gym. No idea what im going to do.

And I really don’t want to switch because all my friends go to the Y, nobody goes to Goodlife (where Ontario team trains). It would suck, I am not sure what to do anymore fuck.

 

[Andalite]

Ark, don't panic. Just tell me: is this gym solution just for the summer or is it for next year as well? How old are you?

Oh, and by "year" I mean Academic Year.

 

[Andalite]

Ark, where do you live?

Try looking here for a PL gym: Powerlifting Gyms | Powerlifting Watch

And where do you live? Ontario Canada or Ontario in the US? There are so many Ontarios hahaha..

 

[ark94]

Ark, where do you live?

Try looking here for a PL gym: Powerlifting Gyms | Powerlifting Watch

And where do you live? Ontario Canada or Ontario in the US? There are so many Ontarios hahaha..

My bad i live in Ontario Canada. But thats a province lol, i live like an hour away south of Toronto.

I looked on that site and there are a few in Toronto, but its too far away.

Andalite im 16, and i was thinking the gym solution was going to be permanent because i need to record my lifts, but i have to check the other gym's policy to see if they allow cameras.
No idea what to do, there is only 1 option really left to me, and i have to look into it,but none of my buddies lift there so it would suck.

 

[JDid23]

Fuck training with friends man- training with the ontario powerlifting team would do WONDERS for your strength and form. You might feel like a pussy lifting with these guys, but then again so would most people on here. If you can get in that gym, do it up

 

[Andalite]

I agree with Josh. Fuck the friends. I've done the same thing right now actually. Most of my training buddies belong to the old gym. I needed to do Deadlifts and shit. Changed gyms. My progress is most important to me.

Ark, another thought to consider: when you go to the new gym, be polite to the owner and tell him you want to compete. You need videos to assess your form. It is a common practice internationally. Do not mention all the youtube shit because it can bother people. Just say you need it for yourself. If you want example, tell him ALL olympic coaches record their athletes videos and hell even football players watch their games again and again, etc. Tell him this sport is a visual sport and therefore you need to record your lifts. If it becomes hostile, be patient and explain to him/her that musicians record their sets to evaluate their proficiency. You have to do the same thing except it is applied to weightlifting.

This should help matters.

 

[ark94]

Well i am going to look into it. And it is confirmed that the Ontario powerlifting team trains in that gym, however they train in the lower level as a club called Iron Foundation. What im wondering is if i can get into that or not it i get my membership with Goodlife, its a bit confusing.

Anyways, i think it would be best to go there, i can see my friends during school anyways so fuck that. And thank you a ton for that response Andalite, very valid points that i will use when i ask him if i am allowed to record.
Only trouble im running into now is convincing my parents to let me switch...

Not sure if i want to tell the owner i want to compete haha it might help me get in, but he would look at me and fucking laugh lol.

I will update you guys on whats going on, i have to go there and check it out sometime this week if im not working one day, or the week after for sure.

About to head out for my B1 W3 - Full Body workout. missed thursday cause of work, made up for it friday (off work), going in today to do friday's workout.

 

[Andalite]

You shouldn't feel awkward about saying you want to compete. You're not saying you DO compete. You're saying you have an ambition to compete which means you WANT to compete. It's different.

About convincing your parents....let me think. You can always just say that the facilities in the new gym are a lot better. I dunno...it just seems honest and believable you know?

 

[ark94]

You shouldn't feel awkward about saying you want to compete. You're not saying you DO compete. You're saying you have an ambition to compete which means you WANT to compete. It's different.

About convincing your parents....let me think. You can always just say that the facilities in the new gym are a lot better. I dunno...it just seems honest and believable you know?

yeah i understand.

only reason i said i needed to convince my parents was because my mom said no. But i hadn't told my dad yet, and i told him on the way home today from the gym and he didn't mind. So were going to talk it over with my mom, and go and see a gym sometime this week, most likely Wednesday and see how it is! I will definitely miss working out with my buddies, but its a sacrifice im willing to make. It will help my concentration a lot more, and this new gym's hours are fucking awesome! open almost 24/7. its sick!

and i will have up todays workout in a couple hours. no video just the written shit =(

 

[ark94]

B1 W3 – Full Body
(weightxrepsxsets)​

OH Squat
12x2 (went very well, the bar was definitely staying in the pocket more reps then before)

OHP
45x5
65x5
75x3
85x2
100x5 (damn it was tough. On a good note Eric’s article REALLY helped!!! My arms do not go far back anymore, maybe just a tad but nearly not as close as they used to go, and it felt really good)
100x5 (strongest set!!!
100x5 (fuck yes!! =D)

Unilateral Press
20x5
30x3
45x5 (tough)
45x5 (tough)
45x5 (not that bad :S)

Pull-ups
7,5,5,3,3 (my pull-ups are weak)

Renegade Rows
12x10
12x10 (damn these are killer but I love them)
12x10

Notes

This may sound dumb because im still a beginner, and I know im a beginner, but on the lifts I have been doing and the Eric’s articles im reading I have really found that I am getting to the point where I can feel if my form is off. Ofc I can’t tell if my form is good, because there are always things wrong with it but I can usually grasp whats wrong. I have learned to really visualize and get the feel of what I’m doing, and know when something is wrong. For example, with my deadlifts, I know they have deteriorated but I wouldn’t say a lot. I fixed up a lot of things, now the one thing that is setting me back, and really always has is my ass raising first. I fixed my approach to the bar, the way I prepare before I lift, and during the lift pulling the weight and going back on my heels really. But I still feel my ass raises way to quickly, and its one of my problems. And on my front squat I see that my form is good, only problem I run into is getting fatigued and dropping my elbows a bit, which forces me to bend a forward and thats not good. I just don’t know how to fix my problems a lot of the time =(

Btw I am very happy with this workout because I hit my goals! I don’t really make big goals and say I want to squat 300 by the end of this year. I have little goals each workout and different goals. Today I wanted to rep on my OHP 100x5x3, and I hit that. I was very happy that I did, and even during the OHP I felt very strong so my goal was achieved a bit surpassed.

 

[ark94]

Ok, minor changes for block 2.



BLOCK 2


Deadlift Emphasis:

• Deadlifts - for the first week, take 225 and do 4 sets of 3 reps i.e. 225x3x4
• Cable Pullthroughs - 3-4 sets of 8-12 reps
• Bulgarian Split Squats - 2-3 sets of 5-7 reps
• Hammer Curls - 1-2 heavy sets of 2-3 reps
• Core Training

Bench Emphasis: (Everything stays the same)

• Bench Press
• Dumbbell Rows
• Unilateral Standing Dumbbell Overhead Press
• Inverted Rows
• Facepulls
• Core Training

Squat Emphasis:

• OH Squat Practice
• Front Squats
• Speed Deadlifts @ 50% of your max. Do 50%x2x7
• Reverse Lunges
• Grip Training
• Core Training

Full Body Training:

• OH Squat Practice
• Overhead Press
• Pull-ups
• Push-ups
• Core Training

I'll go over the plan for weights as you post your workouts for this week.

So just a few little questions.

Tomorrow's workout for the Bulgarian split squats, should i do BW first workout and assess if its easy or not? Or should i take weight right away? Core training can stay as planks correct?

I guess thats all. If you could post what im suppose to do for Bench day that'd be great. I won't have much time again next week because im working all week.

 

[Andalite]

So just a few little questions.

Tomorrow's workout for the Bulgarian split squats, should i do BW first workout and assess if its easy or not? Or should i take weight right away? Core training can stay as planks correct?

I guess thats all. If you could post what im suppose to do for Bench day that'd be great. I won't have much time again next week because im working all week.

Start @ BW. Then take 20 lbs and do 7 reps. If you can get 7 reps simply add weight.

I will post the bench stuff later tomorrow. I need to sleep now...

 

[JDid23]

Good work lately Ark.... I can tell you right now bulgarian split squats can be a battle if you're not used to them... First time i did them i stopped after 5 reps with 20 lb DBs about a year ago even though i could have kept going. I'm sure you'll love them- i just implemented them again for the first time in a long time and can't believe i ever took them out.

 

[ark94]

Good work lately Ark.... I can tell you right now bulgarian split squats can be a battle if you're not used to them... First time i did them i stopped after 5 reps with 20 lb DBs about a year ago even though i could have kept going. I'm sure you'll love them- i just implemented them again for the first time in a long time and can't believe i ever took them out.

Thanks jdid, i'm actually very pumped to try them out, but fuck i couldn't hit the gym today =(

Again i come home after work to nobody being home, no ride to the gym, and having to cook for myself used to the last part though lol


Anyways, some good fucking news. I called Goodlife today, and it IS confirmed that the Ontario powerlifting team trains there, and one of the PERSONAL trainers that comes with the membership i beleve, is an X-Olympian powerlifter!! :O Kick ass.

On top of that, the membership is SOOOO cheap. Its $14 every 2 weeks, or 28 bucks a month! I'm paying around 35-40 right now for my shitty gym that shouldn't even be considered a gym lol, the weights suck.

Anyways im going sometime this week to check out the gym, and hopefully sign up. They even let you record! Hopefully all goes well.

 

[Andalite]

Thanks jdid, i'm actually very pumped to try them out, but fuck i couldn't hit the gym today =(

Again i come home after work to nobody being home, no ride to the gym, and having to cook for myself used to the last part though lol


Anyways, some good fucking news. I called Goodlife today, and it IS confirmed that the Ontario powerlifting team trains there, and one of the PERSONAL trainers that comes with the membership i beleve, is an X-Olympian powerlifter!! :O Kick ass.

On top of that, the membership is SOOOO cheap. Its $14 every 2 weeks, or 28 bucks a month! I'm paying around 35-40 right now for my shitty gym that shouldn't even be considered a gym lol, the weights suck.

Anyways im going sometime this week to check out the gym, and hopefully sign up. They even let you record! Hopefully all goes well.

Wonderful wonderful news!!! I knew it would all work out for you!

 

[ark94]

Wonderful wonderful news!!! I knew it would all work out for you!

Yeah i just can't wait to see what the gym itself looks like. And see how the plates are, hopefully there triangular or w/e so they don't roll when deadlifting.

One thing i forgot to put in my post above. Andalite what do you think about taking advice from these guys? I know your training is probably going to be a ton different then there's, what do you suggest about that part just in general?

 

[Andalite]

One thing i forgot to put in my post above. Andalite what do you think about taking advice from these guys? I know your training is probably going to be a ton different then there's, what do you suggest about that part just in general?

Well, Ark, I would assume that to follow their training you'd have to be a part of the PL team.

I'm not a PL'er and like I mentioned in Josh's log: I don't train to win short term goals and compete in meets. I train for longevity. So my #1 priority is to be injury proof at all times and steady consistent progress so I can lift heavy and hard often and easy. So, yes, my training will VASTLY differ from theirs - mostly because I am Eric's student.

So choose what you'd like to do. In my experience, usually if someone decides to have you in their gym it doesn't mean you have to do what they do - I think you're just paying for their facilities - not the privilege of training with the team.

However, if you do HAVE to train with the team: be cautious. 99% of these idiots don't know what they're doing which is why they spend a huge majority of their time being injured. So be careful.

And let me know if you still need my help. I hope it all works out for you, Ark.

 

[ark94]

Well, Ark, I would assume that to follow their training you'd have to be a part of the PL team.

I'm not a PL'er and like I mentioned in Josh's log: I don't train to win short term goals and compete in meets. I train for longevity. So my #1 priority is to be injury proof at all times and steady consistent progress so I can lift heavy and hard often and easy. So, yes, my training will VASTLY differ from theirs - mostly because I am Eric's student.

So choose what you'd like to do. In my experience, usually if someone decides to have you in their gym it doesn't mean you have to do what they do - I think you're just paying for their facilities - not the privilege of training with the team.

However, if you do HAVE to train with the team: be cautious. 99% of these idiots don't know what they're doing which is why they spend a huge majority of their time being injured. So be careful.

And let me know if you still need my help. I hope it all works out for you, Ark.

Wow i thought my post came out wrong lol. I guess i completely miss-typed everything i wanted to say.

Anyways i don't want to be a powerlifter or anything like that, i just completely agree with your style of training and it works. I love the way you train and the way you got me training, and would never give up. So please do still help me if you would like =D

What i meant was things about the form, and if i ever got to know a few of them. Like if i was squatting, or deadlifting and the trainer told me to do it this way, or change this, or add this in if i am having trouble with 'x'.

I don't want to be injured all my life or be a PL, i just want to keep on lifting and hitting goals in my workouts.
Did if make any sense what i just posted? Not sure if you can catch my drift, its not necessarily there training style just if the trainer ever says anything. I know i don't have to take their advice, and i probably won't i just don't want to come off as a smart ass and a know it all.

 

[Andalite]

If someone interferes with your workout with their input (this hasn't happened to me in a while but it used to happen all too often before) what I would do is simply smile, say yes and go on doing what you're doing.

If that person decides to come by a second time, tell him thanks and smile and keep doing what you're doing.

If that overly concerned guy decides to come back a third time and really shove his views in your face: well, that case you should just politely tell him to shove it. Politely. Don't create fights though. Usually, if you do steps 1 and 2 listed above, you'll be fine.

If you're waiting on me to tell you what to do for any new workouts, let me know. I've lost track of what you're supposed to be doing.

 

[ark94]

If someone interferes with your workout with their input (this hasn't happened to me in a while but it used to happen all too often before) what I would do is simply smile, say yes and go on doing what you're doing.

If that person decides to come by a second time, tell him thanks and smile and keep doing what you're doing.

If that overly concerned guy decides to come back a third time and really shove his views in your face: well, that case you should just politely tell him to shove it. Politely. Don't create fights though. Usually, if you do steps 1 and 2 listed above, you'll be fine.

If you're waiting on me to tell you what to do for any new workouts, let me know. I've lost track of what you're supposed to be doing.

Alright sounds good.


I'm not waiting on a response for today because yesterdays workout had to be a miss, so going in to do Deadlift Emphasis.

I would need some help with tomorrow's workout,
(Bench Emphasis) - Block 2

 

[Andalite]

Alright sounds good.


I'm not waiting on a response for today because yesterdays workout had to be a miss, so going in to do Deadlift Emphasis.

I would need some help with tomorrow's workout,
(Bench Emphasis) - Block 2

Ok I'll look into it shortly.

 

[ark94]

Ok I'll look into it shortly.

Okay thank you.


So im running into this. Going to check out the gym tonight at 8.

I have never done this before, and am pretty skeptical on it but what do you think on taking a week off? No im not getting lazy, i actually want to really go to the gym but i don't want to start the new block with out my camera and mess up on the split squats and other stuff.

Only thing i am worried about is i will lose my very little bit of strength i have after taking a week off.

Reason i am thinking of taking a week off is because last week after working all week i was just exhausted from work, and this week im going to be working again but then it all slows down and im going to have a lot of free time starting next Monday. So i was thinking let my body recover from work, and start nice and fresh. Is that okay to do? Or will i suffer from the week off?

 

[Andalite]

Instead of taking the whole week off, I would do some other fun stuff instead.

I would do a simple A/B type split.

Workout A
Pull-ups
Reverse Lunges with Front Foot Elevated
Unilateral RDLs
Abs

Workout B
Dumbbell Press
Rows
Arm Work

You got this minimal stuff. Use heavy weight. This is fresh stuff. Just do this and have a good week.

 

[JDid23]

Okay thank you.


So im running into this. Going to check out the gym tonight at 8.

I have never done this before, and am pretty skeptical on it but what do you think on taking a week off? No im not getting lazy, i actually want to really go to the gym but i don't want to start the new block with out my camera and mess up on the split squats and other stuff.

Only thing i am worried about is i will lose my very little bit of strength i have after taking a week off.

Reason i am thinking of taking a week off is because last week after working all week i was just exhausted from work, and this week im going to be working again but then it all slows down and im going to have a lot of free time starting next Monday. So i was thinking let my body recover from work, and start nice and fresh. Is that okay to do? Or will i suffer from the week off?

I'm sure andalite will have a more definitive answer, but here's my 2 cents. I think that if you keep your diet up to par that your week off might be beneficial. You've been hitting the gym pretty hard lately man- maybe instead of a complete week off you can just have a deload week?

 

[ark94]

Instead of taking the whole week off, I would do some other fun stuff instead.

I would do a simple A/B type split.

Workout A
Pull-ups
Reverse Lunges with Front Foot Elevated
Unilateral RDLs
Abs

Workout B
Dumbbell Press
Rows
Arm Work

You got this minimal stuff. Use heavy weight. This is fresh stuff. Just do this and have a good week.

Alright thanks again Andalite, and thanks for the input as well Jdid.

I am going to go in, or try to Wednesday, if not wednesday then T,F,Sat.

BIGGG update on the gym!!


Good and bad news lol, but i guess both are good.

I went in to check out Goodlife's gym. I won't lie, its pretty fucking awesome. Ofc there isn't stuff like basketball like i have at the Y, but its not recrational AT ALL. Its all weights, free weights, some machines, and cardio etc. The free weights is mainly based around strength, well actually everything they have is revolved around strength training.So its the perfect stuff for me i guess.

Only thing is that i was a bit sad that im switching gyms. Like damn i didn't realize it was this hard. I was looking around and took my time, and the atmosphere is a bit squished, like there is not a lot of room between the things which pissed me off a bit. But they have an abundance of things, like 4 flat benches, 3 squat racks, and they all have mirrors infront of you and beside and its really nice. Again like i said, everything is just tight down there, very compact although i did not like that, i am going to have to live with it.

Also the age, atleast from what i saw is a lot older people. A lot more experienced people working out, and in there 30's and 40's, maybe a few in there 20's. Weird thing i saw was a guy flat benching, full benching suit (the one where it squishes your arms forward), but he was only doing right now 3 plates... I am sure he could do a lot more, but wtf a suit for 3 plates? :S

Anyways the change room is really fucking nice, and VERY convenient its just right beside the gym in the bottom floor, a 30 sec. walk. And a cool thing is there are really no BIG big guys atleast what i saw there ( although i went during low traffic time ), most of the guys are just pure strength.

So i am switching to it tomorrow if i get the time. One thing i was upset about was the fact that all these guys are older, probably won't meet anybody here that i can talk to, and i am leaving all my friends at my old gym =( ah well, you do what you gotta do.

So i will do the workouts you suggested Andalite sometime later this week, T or F.

 

[Andalite]

Wonderful news!

 

[ark94]

Hey andalite i am going to be only doing your template man, if you still want to help me out?

Anyways, wow what a week it has been. I really wanted to hit the gym and do this deload week, and it just wasn't meant to be.

I didn't have a membership anywhere Tuesday night, or Wednesday. Thursday i go to sign up, and i have to work for my employers son do a quick little thing. Friday i work all day, come home and go to a wedding. Saturday i worked all day again, and now i think i should just leave it and have the rest.


Anyways, good thing is we got ALL the work done at my work. So its going to be slowing down now, not a lot of hours which means more food to eat, and more rest and better workouts !!

Anyways im going in on Monday, and i should have a video up!

Thats just my update

 

[Andalite]

Hey andalite i am going to be only doing your template man, if you still want to help me out?

Yes ofcourse! I thought we were clear about this.

Anyways, wow what a week it has been. I really wanted to hit the gym and do this deload week, and it just wasn't meant to be.

I didn't have a membership anywhere Tuesday night, or Wednesday. Thursday i go to sign up, and i have to work for my employers son do a quick little thing. Friday i work all day, come home and go to a wedding. Saturday i worked all day again, and now i think i should just leave it and have the rest.


Anyways, good thing is we got ALL the work done at my work. So its going to be slowing down now, not a lot of hours which means more food to eat, and more rest and better workouts !!

Anyways im going in on Monday, and i should have a video up!

Thats just my update

Good luck!

 

[ark94]

Before anything Andalite, could you please help with todays b2 w1 – bench emphasis? Thanks bro.

B2 W1 – Deadlift Emphasis
(weightxrepsxsets)​

Deadlift
135x7
185x4
205x3
225x3x4

Bulgarian Split Squats
Bwx7
20x7x2

Cable Pullthroughs
70x12x4

Hammer Curls
30x3x2

Core Training – Planks
60seconds x 3 sets

Videos - YouTube - B2 W1 Deadlift Emphasis

Notes
Well, I definitely felt that the week off hurt a little bit, But I liked the workout in the new gym.
Anyways, a bunch of problems with my deadlift like normal, and Bulgarian split squats.

Deadlift
My ass is still raising quicker than my legs. Some reps were horrid, but they were my fault because I thought I was trying to keep my ass down and activate my quads more to get the bar up, but my ass was actually raising all the way up and I was basically doing a good morning lol. So I did fail there, my last set I said fuck trying things, I will just deadlift normally and it looks a bit better, but still my ass is raising first!!!! Why?!!!

Bulgarian Split Squats
Hmmm, I was not good at these at all. I had troubles balancing, like you may see in the video, and even lost my balance a few times. Plus, my foot on the back thing felt a bit weird. Was that box too high? Another question I have about it is that when im doing the split squats, where should my front leg be in comparison to my back leg? When I was looking in the mirror, wayyyy infront of me it looked funny like I was squatting on an angle or something weird like that, my leg placement did not look right.

 

[ark94]

Okay, so for bench what do i do this week?

I was thinking i up to 160, adding weight, but decreasing the reps and maybe sets to 160x3x3, or 160x3x2?

The last 4 weeks has gone like this for benching:

Week 4 - 155x4x2, 155x3x1 (goal was 155x5x3)
Week 3 - 155x4x3
Week 2 - 155x3x3

Or do i go at 155x5x3 and attempt it? :S


Rest of the workout is this:

Bench Press
Dumbbell Rows
Unilateral Standing Dumbbell Overhead Press
Inverted Rows
Facepulls
Core Training

Dumbbell Rows - 70x5x2?
Last week was - 65x7x3

Unilateral Standing Dumbbell Overhead Press - 50x3x3?
Last week was - 45x5x3

Inverted Rows
Add reps with Bw in 3-5sets?

Facepulls - 80x10x2?
Last week was - 70x20x2

Core Training - what should i do for core training?


Sorry if this is way off Andalite. I was just thinking this workout is suppose to be more weight, but less volume as a new starting point for this block. Wrong, right?

Thanks

 

[ark94]

B2 W1 – Bench Emphasis
(weightxrepsxsets)​

Well this was the shittiest workout ever. Since im at the new gym, I HAD to make a fitness test, ofc the guy was chill but I still had to do some shit that just wore the heck out of me. So I was sweating like dog before I even got to my workout, and honestly thought I should have done it tomorrow.
Plus on top of that, I think the whole week off has killed me. However I hope that next week I will bounce back, and be a bit stronger?

Bench Press
45x6
95x5
115x4
135x2
155x3
155x3
155x2

Dumbbell Rows
65x7 (tough as hell)
65x7
65x7

Unilateral Dumbbell OHP
30x5 (this felt so damn tough, what the heck)
45x3
45x3 45x2 (right arm) – that sucked

Facepulls
80x10x2

Notes
I just wanted to get in there and do something. My strength is soo poor, its unbelievable. So I did little, but atleast I did something I guess?
I was aiming for different goals, but I knew after that fitness test that they were just way out of reach.
Basically ignore what I had in mind for today, because none of those were achieved, except for facepulls.

 

[Tblock1]

B2 W1 – Bench Emphasis
(weightxrepsxsets)​

Well this was the shittiest workout ever. Since im at the new gym, I HAD to make a fitness test, ofc the guy was chill but I still had to do some shit that just wore the heck out of me. So I was sweating like dog before I even got to my workout, and honestly thought I should have done it tomorrow.
Plus on top of that, I think the whole week off has killed me. However I hope that next week I will bounce back, and be a bit stronger?

Bench Press
45x6
95x5
115x4
135x2
155x3
155x3
155x2

Dumbbell Rows
65x7 (tough as hell)
65x7
65x7

Unilateral Dumbbell OHP
30x5 (this felt so damn tough, what the heck)
45x3
45x3 45x2 (right arm) – that sucked

Facepulls
80x10x2

Notes
I just wanted to get in there and do something. My strength is soo poor, its unbelievable. So I did little, but atleast I did something I guess?
I was aiming for different goals, but I knew after that fitness test that they were just way out of reach.
Basically ignore what I had in mind for today, because none of those were achieved, except for facepulls.

WTF is up with the fitness test man? What did they make you do?

 

[Andalite]

WTF is up with the fitness test man? What did they make you do?

x2. What is this shit?

 

[ark94]

WTF is up with the fitness test man? What did they make you do?

Its was really stupid actually. I was suppose to do a ton of more shit, but the guy was young and once he saw me knew i wasn't going through any of it.

Basically, you have to take this fitness test with a personal trainer. They make you see how out of shape you are, and try to sell you personal training for 6 months. Once the guy saw me, he knew i wasn't going to be able to afford any personal training lol, so i still had to do some shit but not all of it.

First for the cardio test, he was standing beside me while i biked. Everything 30 seconds or w/e it was, maybe minute he switched the level up. But i had to keep my heart rate above 80 the entire time. I got up to 9minutes, and level 15 and just said fuck it. By like level 15 it was tough as shit, it was hard to peddle the damn thing lol.

After we went over and tested how many pushups i could do in a minute, but not really as he lost count lmao. So that was fine.

And to finish off, we were suppose to do other shit like squats and w/e, but he asked me if i do any core and i said yeah, but my core is weak. So we did a bunch of core exercises, some were easy, and there was one where you have your hands locked out on a big ass exercise ball, and you in plank form. Then you have to roll the ball in towards you, and out which i couldn't really do, and he could just barely do.


So yeah, it was just a bunch of shit that really wore me down.

 

[JDid23]

sounds dumb, but still A LOT better than other gyms.. If you were supposed to do squats with a trainer that tells me something about the gym

 

[ark94]

sounds dumb, but still A LOT better than other gyms.. If you were supposed to do squats with a trainer that tells me something about the gym

Yeah squats, deadlifts, ohp all that shit.

The gym mainly, my guess is running around the powerlifter. He retired and he is a personal trainer now, and i think he owns the gym as well not too sure. So the personal trainers there know there shit as well, the guy i was with taught me some stuff about dropsets, supersetting and stuff like that.

Anyways, Andalite how do i go about Tomorrow? (Squat Emphasis)

 

[ark94]

This is tomorrow's workout

Squat Emphasis:
OH Squat Practice
Front Squats
Speed Deadlifts @ 50% of your max. Do 50%x2x7
Reverse Lunges
Grip Training
Core Training

OH Squat Practice (deep squat progression)
12 sets double hand up

Front Squats
Week 4 - 145x5x3 (tough)
Week 3 - 145x5x2
Week 2 - 135x5x2
Week 1 - 135x3x3

This week - 155x3x3? - however i feel my strength will suck and might struggle, so depending on how i feel during warmups, i will either do 145x5x3 again (or attempt), if i feel good attempt 155x3x3.

Speed Deadlifts (never done these before)
50% of 1RM = 130 (round to 135 for plate purpose)
135x2x7 ? Right or wrong?

Reverse Lunges
Never done these before.... ever.
3-5 sets
Start at bar, try for 5-7 reps?
Add weight every set in increments of 10lbs or 20lbs depending on feel.

Grip Training
3 30 lb plates x more time

Core Training
i got a special one, no idea the name but i will do that.

 

[Andalite]

Ok lets see..

1.) You're right about OH Squats.

2.) Attempt 155x3x3 on Front Squats. Hopefully it won't be that difficult.

3.) You're right on speed deadlifts.

4.) Reverse Lunges: use dumbbells. Let me dig a video... Ok I do the Reverse Lunges which I want you to do towards the end of the video: YouTube - ‪M23 W3 Squat Training.wmv‬‎

5.) Yes for Grip Training

6.) Can't wait to see the video. What is it?

Good luck!!!!

 

[ark94]

ANDALITE!! I will do what you told me in the message, and have everything up there and everything updated by the end of the weekend.

B2 W1 – Squat Emphasis
(weightxrepsxsets)​

OH Squats – Deep Squat Progression
12 sets

Front Squats
45x5
95x4
115x3
135x1 (even this felt tough!!)
155x2 (tough)
155x2
155x2 (form sacrificed a bit)

Speed Deadlifts (did not really like these at all)
135x2x7

Reverse Lunges (loved these!!)
Bwx7x1
20x7x5

Core Training
I really have no clue what to call what I did today. I’ll try and find a video on youtube, but I really liked them and they were tough!!

Grip Training (had to leave early or no ride, so skipped these and did core)

Notes
Well, front squats were a bit fucked. I knew after 135, I wanted to do it for 2 reps but 1 rep was tough and 155 were going to be a struggle. Which it was, my form was a bit sacrificed on the last reps.

More to add, in notes i think but late at night. have to work tomorrow morning.

 

[ark94]

So is this how todays workout should look :

Deadlift
235x3x3
225x3x4 - last week

Bulgarian Split Squats
20x7x3-4
20x7x2 - last week

Cable Pullthroughs
80x8x3
70x12x4 - last week

Hammer Curls
35x2x2
30x3x2 - last week

Core Training - Planks
60seconds x 4sets

How does that look?

 

[JDid23]

I know I'm not andalite, but that progression looks good to me. Just curious, but why so low reps on hammer curls?

 

[ark94]

I know I'm not andalite, but that progression looks good to me. Just curious, but why so low reps on hammer curls?

lol i really have no idea, that is what Andalite had suggested when he made the routine.
He said:
1-3reps 1-2 sets.

Kinda of weird, but idk i'd really have to ask him about this one.

 

[Andalite]

Hammers are for 5-7 reps. 2-3 sets.

 

[ark94]

B2 W2 – Deadlift Emphasis
(weightxrepsxsets)​

Deadlift
135x5
185x4
205x3
235x3x3 (wow, tough)
Bulgarian Split Squats
20x7x4 (tough, bad balance and need form work. Might just do BW sets till I get the proper form down)

Core Training – Planks
60seconds x 3 sets
45seconds x 1 set (last week)
- Damn this went pretty well. First set wasn’t even as bad as it used to be!!

Hammer Curls
25x7x3 (not even that hard. I could have pulled out 30x5x2-3.)

Cable Pullthroughs
80x8x3 (not that bad at all, still a tad bit tough but really went well)

VIDEOS - YouTube - ‪B2 W2 Deadlift Emphasis‬‎


Notes
Deadlifts were tough. You can see the video, and I really need work on my ass part of the form....

 

[ark94]

Today's workout - Bench Emphasis


Bench Press
155x5x3 (still haven't hit this since i started )

Dumbbell Rows
70x5x3

Unilateral Dumbbell OHP
50x3x3

Facepulls
80x12x3-4 sets

Core Training - Renegade Rows
12x12x3 or 15x7x3




So, this is just a ROUGH outline. I will do the workout according to how i feel.

 

[ark94]

Brutal FUCKING WORKOUT!!!
Workouts like this really make me wonder why I even go to the gym

B2 W2 – Bench Emphasis
(weightxrepsxsets)​

Bench Press
45x7
95x4
115x3
135x2
155x3 (knew it was going to be a bad bench session, first rep was off)
155x2
155x3 (I even took longer rests than ever before and it was still shit)

DB Rows
70x5x3 (happy with these)
Unilateral DB OHP
50x2
50x1
45x3 (complete bullshit)

Facepulls
80x12x4

Core Training – Renegade Rows
12x12x3

Notes

Idk what is going on. But I have been trying to get 155x5x3 on my bench for 3, that was the fourth week now. I just can’t. Either im not meant to get any stronger than this, or my approach on my rep scheme and progress is off. What the heck can I do to get my bench up!!!!!!!!

My observation has been, and since I started working out is my shoulders are not very strong at all, and don’t progress well at all. My OHP is still at 100, and my Bench is STILL at 155.....

How can I fix this and get everything going up like my other lifts? Like its not even getting any easier on my bench, it just seems to get harder and harder every week.

 

[Tblock1]

man brutal workout are a good thing...sounds like you had a bad workout

 

[ark94]

man brutal workout are a good thing...sounds like you had a bad workout

lol bad, it was a terrible workout. pissed me off so much, but oh well.

Anyways, im off to school again, second day in a row thank god it ends Friday. Drivers school sucks but the benefits are awesome

One thing i wanted to add yesterday but forgot to, was that after my deadlift workout, the morning after my glutes were just fucking killing me!!!! i could hardly even sit to take a shit, they just were brutal, and even today though there not that bad.

Idk if my deadlifts were better monday or not, but my glutes killed me the next day.

 

[ExtraMile]

Lol its happened to me before when your glutes are so sore you can barely sit down to take a dump

 

[ark94]

Lol its happened to me before when your glutes are so sore you can barely sit down to take a dump

haha it honestly sucks. when i sit down to take a shit i always hesitate and take a few seconds to get that pain through lol


Anyways, here is tomorrow's workout - Squat Emphasis

Front Squat
155x3x3

Speed Deadlifts - (anything i can substitute this with.... i really don't like them much but i'll do them if there necessary to help my ass problem in my deadlifts.

Reverse Lunges
25x7x3-4 sets

Grip Training
30lbs x a lot more seconds

Core Training
same thing as last week, except try more intesity

 

[JDid23]

nice front squats bro. who cares about taking shits? The best ones are only so good because you go through all the constipation, all the dihherea, and all the other types of shits. Someone who always takes great shits doesn't understand the hardship 99.9% of people have to go through, so enjoy these bad shits because in the end they will be extremely beneficial to you in the long run.


Anyways, nice front squatting!!!!!! I'm realllly curious to see how it effects your backs squat after seeing how Mike's front squatting influenced his back squat

 

[ark94]

nice front squats bro. who cares about taking shits? The best ones are only so good because you go through all the constipation, all the dihherea, and all the other types of shits. Someone who always takes great shits doesn't understand the hardship 99.9% of people have to go through, so enjoy these bad shits because in the end they will be extremely beneficial to you in the long run.


Anyways, nice front squatting!!!!!! I'm realllly curious to see how it effects your backs squat after seeing how Mike's front squatting influenced his back squat

Thanks jdid! i like my front squatting, but i am getting sooooooo fucking pissed off lately having to miss a workout.

I am going to be doing my Squat today, since yesterday was just unbelievable, and saturday i may even have to miss AGAIN, my full body workout! omfg this shit pissed me off. I REALLYYYY want to overhead press, and shit keeps on happening preventing me from going to that workout.

 

[ExtraMile]

nice front squats bro. who cares about taking shits? The best ones are only so good because you go through all the constipation, all the dihherea, and all the other types of shits. Someone who always takes great shits doesn't understand the hardship 99.9% of people have to go through, so enjoy these bad shits because in the end they will be extremely beneficial to you in the long run.

lol wtf

 

[ark94]

lol wtf

haha i was soooo confused by that post

anyways, i'll have up my workout for today. went SOOOOo fucking well!!!

 

[ark94]

B2 W2 – Squat Emphasis
(weightxrepsxsets)​

Front Squats
45x5
95x4
115x3 (still don’t think my warm-ups are adequate to get my ready for my topset :S)
145x3x5 (damnnn! I just could not stop!!! After 3 sets I just didn’t want to stop, had to more sets! )

Reverse Lunges (made an error on weight input from last week)
I use 2 DB’s, and each 25lbs... SO –
50x7x4

Speed Deadlifts (fucking hate these )
135x5

Grip Training
3 30lb plates
30secs , 35sec , 45sec !!!! ,

Core Training – not sure the name, don’t have video link... but really good ab exercise


Notes
I got to the gym and my camera was ready, only to find out when I turn it on that I forgot the memory card in my computer!!! FUCK!
Anyways, a tremendous workout I thought, only thing is I have a few troubles with my front squat.

Front Squat – I really have gotten more depth, I mean I was going low before, but I have noticed I can go even lower than before, and I’m really happy with that.

- Only thing that I have troubles with is my leg and knee stability. I realized my first set I was not planting my feet and actually squatting up, so my legs would wobble and collapse in etc. My second set I tried something different, and planting my feet hard and pushing off into the ground when I squatted up and it worked great first rep, but my second and 3rd rep my legs still wobbled and collapsed in somewhat. How can I fix this?

- Oh, and another thing I realized my approach to the progression was off, I kept on adding weight. I decided to add sets to my 3 reps, then next week decrease sets and add reps. Then the week after add weight, depending on where im at. That sound right?

Reverse Lunges – shit these were great. I can really feel them and they got really tough which I love.

 

[JDid23]

nice job bro!!!!keep up the good shit

 

[ark94]

B2 W1 (during week 2) – Full Body
(weightxrepsxsets)​

Standing Barbell Overhead Press
45x5
65x4
75x3
85x2
100x5 (damn tough last rep)
100x4 (4th rep was a real struggle)
100x3 (expecting this 5,4,3 thing after second set, 3rd rep tough)

OH Squat (only got to record 3 sets I believe)
45xfail (shoulders gave out in bottom)
45x1
45x2
45x1
45x1

Pull-ups (tried something different today)
- Normally I do full range reps, but between 8-10 I would not go all the way down
- This week I did complete full range all reps, and slower and strict reps
Bwx5x4
Bwx3 (wow, my pull-ups are weak)

Push-ups
15 – I was totally beat from the rest of the workout =( weak ass pushups)
15
10 (completely exhausted, I just wanted to do abs and get out)

Lying Leg Raises –very strict
15x2 (couldn’t handle it anymore, had to get out)

Notes
Well, it didn’t go as well as planned, but it was a Sunday workout.

OHP – after a month now since my last full body workout, it wasn’t that bad. I will try and hit 100x5x3 next workout atleast.

OH Squat – I have a few videos, and I really need some help on them. Idk if I was suppose to use the bar or not, but when I put it up, and squatted down I got pain in my shoulders. The pain was in my deltoids, and it really killed. Not sure if thats a good pain or not, but somebody the shoulder just gave out from pain and I had to put the bar down. My shoulders are FINE now, but during the workout they killed.... :S

 

[ark94]

AWWWW FUCKKKKKKKKKKKKKKKKKKKKKKKk



wth!!!!

after coaching today, idk wtf happened but i soooooooooooo forgot my gym bag at the soccer field.

So i went back like 20minutes later when i realized i was sitting in the car with no gym bag, and we got back there to find it was gone....

Spent an hour driving back an forth between Dairy Queen (where the sponsor was taking the team out) and asking people on the team if anybody picked it up.

Now its 9, and i can't hit the gym because i got nothing, and nobody will pick me up after 10:30/11:00

Fml!! just not my day.

 

[Andalite]

I hope you sort this out. Wtf man.....Someone stole your bag within a 20 minute time span? Shit!

 

[ark94]

I hope you sort this out. Wtf man.....Someone stole your bag within a 20 minute time span? Shit!

Its soo fucked!

It had like 3 of my water bottles in it, 3pairs of clothes, my chucks!!! my camera, locks, and my chalk.

Its not a whole lot, but im pissed! i'll have to buy another and chalk and whatever else

 

[Tblock1]

AWWWW FUCKKKKKKKKKKKKKKKKKKKKKKKk



wth!!!!

after coaching today, idk wtf happened but i soooooooooooo forgot my gym bag at the soccer field.

So i went back like 20minutes later when i realized i was sitting in the car with no gym bag, and we got back there to find it was gone....

Spent an hour driving back an forth between Dairy Queen (where the sponsor was taking the team out) and asking people on the team if anybody picked it up.

Now its 9, and i can't hit the gym because i got nothing, and nobody will pick me up after 10:30/11:00

Fml!! just not my day.

Arg sorry man that sucks! It could still turn up maybe someone took it to a lost and found?

 

[ark94]

Arg sorry man that sucks! It could still turn up maybe someone took it to a lost and found?

Ye i hope so!

I gotta call the soccer club other parents on my team, other coaches, and see where the hell is my bag

 

[ark94]

fuck!! no bag anywhere! PISSEDDDDDDD

B2 W3 – Deadlift Emphasis
(weightxrepsxsets)​

Deadlift
135x5
185x4
205x3
235x3x5

Bulgarian Split Squats (bit messed up, worked on form)
Bwx5
Bwx7x3

Cable Pullthroughs
80x12x4

Hammer Curls
30x5x3

Core Training – Renegade Rows
12x20x2 (lots reps! =D)

Notes
Not sure what I’m doing about my camera or bag. Still lost/stolen =( I sent emails out to the people, and messages on their phone. Nobody called me back, damn!!

The workout today was really good! Thoroughly enjoyed it, but a few things.

Deadlift – went extremely well today. Worked on my speed in my form, and my first 2-3sets were really good pulls. However 4-5 sets were tough and slower. Still good form, and got a comment from one of the powerlifters there on my good form!!!

Bulgarian Split Squats – need to switch these to just regular split squats. What are regular split squats? Any links to it? I’ll look around myself as well. I did fine today on the Bulgarian split squats with bodyweight, very quick reps and my form was good. Balance at first was bad, but fiddled around and found the sweet spot but I still want to start with Split Squats then go into BSS.

Nothing else really to talk about, however I did talk to that powerlifter and asked him about my deadlift and ass raising first. He said not to worry about it, it comes in time as you strengthen your erectors and hamstrings etc. He said my pull is very good, and was surprised lol.

EDIT: just wanted to add this.

Before i was even on this site or anything, although i didn't work out properly i could only curl 20lbs. Then again i was curling like everyday lol and was an idiot. But i stopped doing that for now its been like 6-8months, and i can curl 30's for reps. I really don't care about how much i curl, its just that im surprised it actually went up even though i never did that, and i can actually do 30's with lanky arms


Also i really love the front squats, and after seeing how mike changed over into back squats and how good they were, i really would like to see how it effects me =D

 

[ark94]

Today's workout - Bench Emphasis

Going to be fixing a few things on my bench, mainly my arm positioning.
So i am going to be redoing 155, or maybe lower depending on if its easier with the proper way, or harder.


Bench Press
155x5x3 (attempt)

DB Rows
70x7x3-4

Unilateral DB OHP
50x3x3 (attempt)

Facepulls
90x8x3

Core Training



Just for my reference.

 

[ark94]

B2 W3 – Bench Emphasis
(weightxrepsxsets)​

- Sick and tired of this shit.

Bench Press
45x5
95x4
115x3
135x2
155x3 (eblows flaring problem persists – can see it in the corner of my eye)
135x5 (great. Last rep elbows flared)
135x5 (4th, 5th elbows flared, hard last rep)
135x5 (not that bad, 4th, 5th rep, strong set not heavy at all)
135x5 (4th and 5th tough + elbows flared)
135x4 (failed 5th, elbows flared badly this set)

DB Rows
70x7 (tough)
70x7 (got real pissed at the weight and killed it! Pretty easy, last rep only tough one)
70x5 (wanted to hit 7)

Unilateral DB OHP
20x3
30x1
50x1 (left arm) , 50xfail (right arm).... What the fuck!
Just about done with my shoulders, losing strength, not fucking gaining!
40x5 (just so weak now)
40x5 (not that tough)
40x5 (5th rep tough)

Facepulls
90x8x4 (not that tough)

Core Training – not sure the name
I always do core training, just not sure the name of what I do but I do it real heavy and my abs kill after.

Notes

Well, another week went by and my bench doesn’t fucking go up.... no it goes down. FUCK this is pissing me off. Its not just my bench, but as well my Unilateral DB OHP.... what the hell can I do? Should we switch around my block? Or switch around my Bench Emphasis day... like how can I get stronger in my upper body? Should I add dips? :S

Any reasons on the strength lose in my upper body? I am going to be talking to the powerlifter next week and see if he suggests anything, but what do you guys suggest? Please and help?

 

[Andalite]

Ark, we'll work on something for the bench. But please explain this to me: what are you going to do about the chalk and camera in your gym bag?

 

[ark94]

Ark, we'll work on something for the bench. But please explain this to me: what are you going to do about the chalk and camera in your gym bag?

I have only two options.

One - wait till Friday, and ask the parents when we get together at the soccer club if anyone has the bag. As well as ask the other coaches and the soccer club if anyone turned in the bag.

Two - Buy a new camera, and buy some more chalk. (probably the most logical)

Chalk is $5 here. And a new camera, well i guess i'll have to put 200 or so towards one.

 

[JDid23]

I have only two options.

One - wait till Friday, and ask the parents when we get together at the soccer club if anyone has the bag. As well as ask the other coaches and the soccer club if anyone turned in the bag.

Two - Buy a new camera, and buy some more chalk. (probably the most logical)

Chalk is $5 here. And a new camera, well i guess i'll have to put 200 or so towards one.

EDIT:

I hope i don't sound racist or anything, but what the fuck i hate these white parents and coaches. I sent out 6 emails Monday night, to ALL the coaches, and called 3 parents on my team that i knew were sitting around the bag and left messages. Nobody called me back, or emailed me back. Idk if its just me, but damn people could atleast have some courtesy to call back and let me know..... FUCK this is getting on my nerves

ahahaha. sorry to laugh here, but that's like me saying "i don't want to sound racist or anything, but fuck these black (or any other race) parents and coaches."

Anyways, I hope you do find your shit and good luck with the training

 

[ark94]

ahahaha. sorry to laugh here, but that's like me saying "i don't want to sound racist or anything, but fuck these black (or any other race) parents and coaches."

Anyways, I hope you do find your shit and good luck with the training

lol yeah after i read it i knew i shouldn't have put that in there.

I hope i can find my stuff tomorrow. Otherwise i'll have to spend money on a camera and some chucks.

 

[ark94]

Workout


Front Squats
45x5x2
85x3x2
115x1
125x1

HOME


Ye... that was all i did. I got in and i wasn't feeling good before, i honestly can't believe i ate that much pizza and well, i felt like shit. I felt like puking, and felt so damn lazy, 125 honestly felt like 200pounds lol. Just unracking it was brutal so i went home. I wasn't going to attempt 145 and sacrifice my form and puke all over. I will go in tomorrow and kill that shit.

 

[ark94]

B2 W3 – Squat Emphasis
(weightxrepsxsets)​

Lots of stuff to ask/talk about

Front Squat
45x5x2
85x3x2
115x1
125x1
145x3x5 (felt very weak this week)

Reverse Lunges
Bwx7x1
2 25lb DBx7x4 (damn this was tough)

Grip Training (really happy with these)
3 30lb plates
59sec (killed it!!) , 24sec (lost focus) , 45sec (very good time this week!)

Core Training and Speed Deadlifts left out because gym closed =(

Notes

Okay, a lot of stuff. I will start off with squatting.

Well, since I have started this new block my progress just has not been the greatest. I do like the new block, but damn I feel weaker each week I go and workout. Compared to my block 1, this block I am doing Bulgarian Split Squats (Monday), Front Squats (Thursday), Reverse Lunges (Thursday), Deep Squat Practice (Thursday), OH Squat (Friday). My block 1 I was doing Front Squat (Monday, Thursday), OH Squat (Friday).
Comparing the two, it just seems that there is no rest for legs, legs are almost each workout, and I am not sure if its too much for me, or I am just not used to that much volume and will get used to, but my progress has sucked. Even my upper body progress as well sucks, just cause the increase in what im doing.

I don’t know if I will get used to it or not, but I’ll put the two blocks in here and maybe someone can chime in.

I have some stuff to talk about stamina and endurance, but I have to go out for few hours so I’ll be back and make a new reply with that. Hopefully someone can help me on my little dilemma.

Block 1​

Deadlift Emphasis:

Deadlifts
Front Squats
Core Training
Bench Emphasis:

Bench Press:
Dumbbell Press:
Dumbbell Rows:
Inverted Rows:
Facepulls:

Squat Emphasis:

OH Squat Practice:
Front Squats:
Unilateral RDLs:
Cable PullThroughs:
Grip Training:

Full Body:

OH Squat Practice:
Overhead Press:
Inverted Rows:
Pull-ups:
Core Training:

BLOCK 2​

Deadlift Emphasis:
• Deadlifts - for the first week, take 225 and do 4 sets of 3 reps i.e. 225x3x4
• Cable Pullthroughs - 3-4 sets of 8-12 reps
• Bulgarian Split Squats - 2-3 sets of 5-7 reps
• Hammer Curls - 1-2 heavy sets of 2-3 reps
• Core Training


Bench Emphasis: (Everything stays the same)
• Bench Press
• Dumbbell Rows
• Unilateral Standing Dumbbell Overhead Press
• Inverted Rows
• Facepulls
• Core Training


Squat Emphasis:
• OH Squat Practice
• Front Squats
• Speed Deadlifts @ 50% of your max. Do 50%x2x7
• Reverse Lunges
• Grip Training
• Core Training


Full Body Training:
• OH Squat Practice
• Overhead Press
• Pull-ups
• Push-ups
• Core Training

 

[ark94]

Well, shit has been pissing me off so much lately. Its like im losing motivation....

I want to hit the gym so badly, but nobody can drive me and its not like i can take a bus there or bike, i live out in the countryside, and no city busses come here, nor can i bike its atleast 15k away from here.


Apart from that, is it possible to sleep wrong and have excruciating back pain? I know its not from something i did, because i woke up this morning and couldn't get out of bed at 7, so i slept till 8 and it still killed. Its in my back, on the right lat and it kills. Its like a pain where it sucks the breath outta you. Know what im talking about? :S

 

[Tblock1]

Well, shit has been pissing me off so much lately. Its like im losing motivation....

I want to hit the gym so badly, but nobody can drive me and its not like i can take a bus there or bike, i live out in the countryside, and no city busses come here, nor can i bike its atleast 15k away from here.


Apart from that, is it possible to sleep wrong and have excruciating back pain? I know its not from something i did, because i woke up this morning and couldn't get out of bed at 7, so i slept till 8 and it still killed. Its in my back, on the right lat and it kills. Its like a pain where it sucks the breath outta you. Know what im talking about? :S

Hmmm i think I've had something similar to that before it usually goes away soon though. If it keeps up though be careful man. On a side note it might be an interesting change of pace to do a 30k bike ride there and back to the gym. You used to be really into cardio didnt you? You might want to try it on day where you cant get a ride. Take it slow on the way there but treat it as a hard cardio on the way back

 

[ramnares]

Well I'm not sure about the 30k bike ride like TBlock's suggesting but if you're finding it hard to get to the gym maybe you can do some stuff at home instead? You can definitely do push-ups, pull-ups and core workouts at home just to keep you motivated until you get a more reliable transport going.

 

[ExtraMile]

ahahaha. sorry to laugh here, but that's like me saying "i don't want to sound racist or anything, but fuck these black (or any other race) parents and coaches."

yeah lol I thought that.

I used to be a pretty racist guy when I was 13 and 14 but I managed to sort it all out now

 

[Tblock1]

yeah lol I thought that.

I used to be a pretty racist guy when I was 13 and 14 but I managed to sort it all out now

Good lol cause if you don't sort that stuff out it seems large and strong members of the race you don't like tend to sort it out for you On a side note isnt england like 85% + white?

 

[ExtraMile]

Good lol cause if you don't sort that stuff out it seems large and strong members of the race you don't like tend to sort it out for you On a side note isnt england like 85% + white?

although according to statistics the majority of immigrants and illegal immigrants come from poor european countries like Romania, there are areas in England that are heavily asian populated....

I have no idea what percentage is white.

It was only minor racism anyway its not like we beat up immigrants or anything like that lol.

 

[Andalite]

I would be very racist to some of the Indians in the UK lol. And I am Indian. LOL!!!!