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A Lifter's Iron Log...

Fuckin ruckers lol!

I was seriously humbled the first time I tried hiking around Mt. Rainier 93 mile Wonderland trail. I had done nothing, but jogging and no backpacking in prep for it.

Every day on some of the elevation gains pushed my cardio to the max.

Definitely great exercise. MEGA calorie burner.
 
ghettostudmuffin said:
Fuckin ruckers lol!

I was seriously humbled the first time I tried hiking around Mt. Rainier 93 mile Wonderland trail. I had done nothing, but jogging and no backpacking in prep for it.

Every day on some of the elevation gains pushed my cardio to the max.

Definitely great exercise. MEGA calorie burner.
Click to expand...

Yeah everytime I go backpacking I lose 6 pounds, and I bring like 18 pounds of food with me and eat as much as I can lol! Sure not good for the strength though even after 5 days backpacking I lose a ton of strength.
 
9-3-2010

Deadlift 135x5, 185x5 warmup
65% at 215x5
75% at 245x5
85% at 280x12

The max rep set of deads had me sucking wind big time.

45 degree back raise 1x10 arms on chest, 3x10,8 hands behind head

WOW. Worst fucking low back pump ever. I mean it was painful. I am not used to doing direct low back work like that and arching and cramping it. Also felt it pretty good in the hams and abit in the glutes. Funny I felt it more in the hams than glutes though I was squeezing hard at the top.

DB shrugs 90's x5x10 np

Bodyweight 234lbs

Good workout. Think I might already be adapting a little to this program in a good way. The first 2 workouts having the higher reps and volume gassed me pretty good and I definitely felt taxed on this workout, but sitting here at home I can tell I'm not as torched as the other 2.

I love 5x5 and it's always gonna be a go to staple in my training especially on a bulk phase with the dual factor, but I can definitely see going long-term with this 5-3-1.
 
nice workout man! Those high rep deads are definitely killer, I did a challenge with gladiator1987 on here a little while back and one of the challenges was max reps at 315 for deadlifts. I got 15 reps but man was it a bitch. One of the other rules was no more than a couple seconds at most btw reps.
It was fun though you see in the vidoe at the end I almost fell over!:evil:
http://www.youtube.com/watch?v=Vhcx7PNAn7U

It literally took 10 minutes to recover and I almost felt like passing out!
 
Very nice!

Although I have lifted the most weight with a deadlift I think proportionately I'm quite abit stronger at squat and bench.

I feel my low back strength is a minor weak point and I have never specifically targeted it so that's what the back raises are for. I was very happy being able to so almost all my sets with my hands behind the head first time. I will probably use a 5lbs plate on the fore head next time.

I'm not doing any direct ham work, but with the deads, back raises and full squats I'm not too worried about it.

Every time I have ever done a max rep deadlift it hasn't felt like anything was a weak point other than the lowback strength itself.

The most I have pulled is 455 and repped 365x7 at 238lbs, but even then I felt the limiter was the low back.

I'm actually kind of excited to build up my lower back with the raises. I figured getting shrugs in would be good too. My trap size isn't bad, but they could be quite abit bigger with direct work and I think that strength and size increase will also help translate into a stronger dead AND bench.
 
hmm I should put back raises in my routine I used to do them with a lot of weight for 3x20 and I really liked them. I think my legs are my weak point, my back is proportionally stronger
 
9-4-2010

Barbell Press 45x10, 65x8 warmup

100x5, 120x5, 135x9 I coulda done 10, but after blasting all my reps this week I needed to hold back a smidge and leave a rep in the tank, also used a thumbless grip which I had read Jim Wendler uses and I have to say I liked it alot.

80x5x10 definitely was feeling the last 2 sets in the delts and getting a little burn, rest time 2-3 minutes between sets, also did doubles on chins between each set

Curl grip cable pulldown not sure the weight, the machines weight numbers are wonky. I weight 234lbs and can chin myself 4-5 times in perfect form, yet on setting 12 of this machine I max about 11 reps. No way that's 120lbs so atm I'm in the dark on the actual weight LOL.

On a side note my knee is feeling great thanks once again to the resident badass pl'er and his form check with me. Left elbow on the outside has been feeling abit tight. I really notice it when reverse curling. I did a shitload of forearms stretches today and realized they are ultra tight. Gonna make it a daily priority to stretch them multiple times. Tri's are ok, can do the behind head tri stretch np.

I'm also bringing my bench grip in abit so it will now be the same as my military press grip. Basically pinkies touching the outer rings. Not quite shoulder width, but definitely narrower than alot of benchers. I think this will allow me to tuck my elbows in more and relieve some stress of the elbow and get my lats into the bench abit more.

Grabbed a 25lbs DB and did like 4 sets of 6-8 reps 1 leg calf raise and then a burnout set with both. Great pump and contraction. I still prefer both feet at the same time. I seem to get a better contraction. Think I'm going to have to go to the weight machine now for my calf raises as it's gonna get awkward holding a +100lbs db while I do sets of 12-15 reps on the stairs.

Bodyweight 234lbs

Did some thorough calf and ham stretches as well. Was really tight in the hams from yesterday's deads and back raises.

Good workout.

Current assistance plan for main lifts

Squat-squat 5x10, calf raises 5x10-I've got calf raises here because I don't like having almost 29" thighs and not having powerful looking calves to go with em, calf potential is very good
bench-bench 5x10, DB rows heavy-these really seem to beef up my lats and rear delts actually, I like Pendlay rows alot, I may swap between the two each workout
dead-back raises 5x10-need a direct low-back strength builder, manual hamstring curls, gonna start working these brutally hard, goal is bw+25lbs for reps, this could take a LONG time, but I need a bitchin ham exercise
Military press-military press 5x10, shrugs heavy-I know my traps could be bigger and stronger, when I focused on them hard as a kid they got fucking huge, need to get them strong/huge again

Probably do pseudo super sets on the 5x10 military press with chinups
 
Last edited:
9-6-2010

Full Squat 135x5, 155x3, 185x3 warmup

70% at 205x3
80% at 235x3
90% at 263x9 I felt my form was solid and I probably coulda gotten 10 reps. As it was it was hard enough that I was huffing and puffing hard for several minutes lol.

45 degree leg press 3 plate each side 4x10, +25 each side 1x10, 1 minute rest between sets timed

Did a few half ass calf raises on the standing calf raise machine. I just fucking hate it. I can't get the really intense/focused contraction like I can get on the stairs with a db. Think I'm gonna look into using a weight belt for the stair raises. The fact I trained them pretty decent with shoulders on Saturday I knew today would kinda just be blah.

Overall it was a good workout. The main squat set I was happy with and the leg press was a gauge for the weight needed. 3 plates each side was abit light even at 1 minute rest intervals. Still got a nice pump and burn in the quads though.

Bodyweight 235lbs

Good shit.
 
Great log bro...keep up the good work!
 
9-8-2010

Well I ate a slice of humble pie today.

My left elbow has been a tad sore here and there and I decided to go light on the workout today despite the planned percentages. Rather go light for a week or 2 than injure myself or keep my elbow in a state of funk for a prolonged period of time. Besides, in all honesty the bench is the least important major exercise out of squat, bench deadlift. A week or 2 light on the pressing and pulling while still loading the squat and dead ain't gonna hurt much I think.

Bench Press barx5, 95x5, 115x5, 135x5, 155x5, 180x3, 135 bodybuilding style 3x12,12,10

Also did about 1 set of 12-15 strict db curl reps in between each set of bodybuilding style bench with 20's. Goal was to give some direct stimulation to the bi's without going heavy. I think there are several possible reason's my elbow could be sore and a strenght imbalance could be one of them. The only real bicep work I have gotten is from one arm DB rows.

Cable Pressdown-I personally prefer to lean abit on these and diesel the weight down even when using light weight, kind of a compact, powerful pushdown motion. Did about 5x10 ramping up from light weight to about 70% of the weight stack with about 15 seconds rest between each set, then drop back to first set weight and did 2 sets of 15

One Arm DB row 50x1x25, nice high rep set each sid with light weight, good pump in the lats.

I got quite a nice lat, bi/tri pump today. Kinda nice every once in awhile.

Bodyweight 235lbs.
 
9-10-2010

Deadlift 135x5, 185x5, 205x5 warmup

70% at 230x3
80% at 265x3
90% at 300x12

Good morning 135x10,10,8 really feel this in the hamstrings, BIG time, surprisingly barely felt it in the low back, might be because I am starting light

Screwed around trying to get a good feel for the manual hamstring curl on a pulldown machine, felt awkward so I stopped botherin with it.

Bodyweight 236lbs.

I was happy with the deadlift.
 
9-11-2010

Standing Press 45x10, 65x5, 85x5, 95x3 warmup

70% at 110x3
80% at 125x3
90% at 142x12 was pretty happy about this.

I then did seated db press alternating with standing db curls between sets

Seated DB Press 40's x12, 45's x15,14

Standing DB curls 25's x12, 30's x8, 35's x6-7

Got an intense pump in the shoulders from the seated presses and solid pump in the arms and forearms from the curls.

I don't care all that much about how big my bicep's are atm, but they seem to be making my left elbow feel better probably due to previous strength imbalance.

At this point having sorta done curl super sets with the seated presses I had forgot to do shrugs

Standing DB Shrugs 95's x25, 85's x20

Walked around the gym around 6-7x

Couple chest, ham and groin stretches

Bodyweight 236lbs

Going to relax tomorrow. Didn't plan on being so intense in the gym today, but I feel good. I'll be feelin strong come squats on monday for sure.

Couple of switches for assistance work. I think starting each fresh cycle on the 5's week I will do the 5x10 on squats, bench and standing press. The 2 weeks after I'm thinking:

Squat-main work sets, wide stance leg press, calf raises
bench-main work sets, DB rows, cable pressdowns
press-main work sets, seated db press, shrugs
deadlift-main work sets, good mornings, leg curls
 
9-13-2010

I am LOVING this 5-3-1 routine. Fuck I'm already about to send Jim Wendler a nice e-mail. It's like it auto-regulated the intensity for you in 2 ways. 1. The percentages go up each week and 2. you know week 3 is the last before your deload week so you want to make the workouts count!

Full Squat 135x5, 155x5, 185x3, 205x2 warmup

75% at 220x5
85% at 250x3
95% at 278x10 very happy with this. Maaaaybe coulda got 11 reps, but my form was breakin down a tad on the last rep.

45 degree Leg Press-plates listed per side, 4x10,5x10,6x8, 7x8 last set was really hard and I'm 100% sure I had no more reps past that.

Fuck, was in beast mode in the gym today knowing this is my last hard leg day for almost 2 weeks cuz of next week's deload lol.

BEAST FUCKING MODE BITCH! BARS LOADED!

Lol, ok enough of that. Seriously though, great workout

Bodyweight 236lbs
 
9-15-2010

Another killer workout!

Bench Press 135x5, 155x5, 175x3 warmup
75% at 190x5
85% at 220x3
95% at 243.5 x9 I was very happy with this

One Arm DB Row 60x5, 75x5, 90x5, 100x3, 120x4, 100x13, trouble gripping the 120 well, I feel I could pull it more times, but I need to let my grip catch up. Gonna go for 100x20 till then. Also kept rest maxed at maybe 2 minutes between sets.

Close Grip Bench 135x12, 155x8, 175x5, 195x3, 205x3, 225x6 very little rest between these sets, maybe a minute average.

Standing DB curls 25's x7, 30's x6, 35's x6

Bodyweight 237lbs

Super workout. I was very glad the weights went up like they did since it's 2 weeks until the next serious bench day!

I will actually be looking forward to the deload week with half weights and no assistance because this program imo kinda motivates you to bust ass moreso than say 5x5. Dual factor 5x5 is tough when you're squatting heavy weight for 5 sets of 5 and squatting 3x a week. The volume is high. With 5-3-1 the actual working set volume for the big lifts is quite low, but the final set intensity is very high, close to failure. I go pretty hard on the assistance exercises. I'm not really doing 5x10 with 2 exercises, but my guess is this is just a generic set/rep recommendation to get enough volume in on the assistance.

Loving the program!
 
nice man almost 245x9 reps is getting solid! I sense a 315x1 bench not far off....matter of fact I just did a 1 rm calculator and it said 243.5x9 =316.......... :D
 
Ya I know I'm stronger than when I benched 285. Honestly I had already done a max squat within 15 minutes of that max bench, but I've definitely gained a few reps in strength on bench since then.

I tried 295, but I was feelin abit tired and I hardly ever max. I think I got the weight out of the groove at the bottom and it didn't budge.

Not sure I could actually pop up 315 atm, but ya it's not too far away.

Thanks for the kind words man. I pretty much keep an eye on your's and Andalite's logs every day.:chomp:
 
9-17-2010

Deadlift 135x5, 185x5, 205x3 warmup

75% at 245x5
85% at 280x3
95% at 311.5x12 good set, I could eek maybe 1-2 more reps, but the form would be absolute shit. Cardio blowout on this, breathing really hard for several minutes

Goodmorning 135x8, 145x8, 155x8, not sure about these, I don't feel that comfortable with this exercise

Dimel deadlift 155x15,20 I think I might make this my go-to assistance for deadlift. lol, my ass was feeling pumped from this, gonna work on building up weight for couple sets of 25.

45 degree leg press calf raises-plates per side

1x12, 2x10, 4x10, 3x10, 3x10 ok I think I found my weighted calf exercise, felt like I was able to get a similar quality contraction to stair raises and got a massive burn from these. I was actually cussing abit after the last 2 sets it burned so much.

Bodyweight 236lbs

Great workout. Tomorrow is the last before my weekish+ deload week.

On a different note, got hired to a sawmill. No more mr. fuckin broke as a joke, thank god.
 
9-18-2010

Standing Barbell Press 45x10, 65x10, 85x5, 105x3 warmup
75% at 120x5
85% at 135x3
95% at 150x10, definitely had 1 more rep for sure, but I was happy with this.

Seated DB Press 50's x12,10,10,7 about a minute rest between sets

Hammer shrug maching giant set, plates per side, 1x12, 2x12, 3x12, 2x12, 1x12, only resting as long as it takes to change the plates, then 2x15 once more, prefer db shrugs to these honestly

Rotator cuff L-flys 10x12, 15x10, 20x6-7, 10x10 decent pump in the rotator

Bodyweight 236lbs

Solid final workout before my deload week. Main press set strength felt great.
 
9-20-2010

Just did a pre-employment strength test for my new job.

WOW. This was an intense fuckin workout. They strapped me into these dynamometer machines and had me do max effort sets of 5 reps on knee extension/flexion, shoulder flexion/extension and trunk flexion/extension.

The real ball buster is that each exercise is max effort on both the extension and flexion so it's like doing 2 exercises in one.

The are pretty anonymous about the results. They get sent to a company in another state. I'll be shocked if I didn't pass the test. Even the tester who isn't supposed to comment said he'd be surprised if I didn't pass.

I did catch a few numbers on a couple of the graphs for peak torque/power.

I believe I got around 160lbs on single leg knee flexion in .6 seconds.

Looked like trunk extension I got 358lbs torque or power.

Pretty much all the tests it looked like my strength stayed consistent through the 5 rep range based off the bars I saw.

What I really want to know is how I did in comparision to other tested guys lol. Hopefully I can eek that info out of the hiring manager when I get contacted.

This was a pretty intense 20 minutes man. I was dripping sweat and breathing hard. I'm glad I was told it's not easy because I came in not knowing what to expect. It was definitely a difficult test.

Other tidbits, my resting pulse after drinking a 5 hour energy about 20 minute before hand was 64bpm and the last exercise of the test which was simultaneous trunk flexion and extension had my heart rate at 132 after a max effort 5 rep set.

Good times l o l.

Now it's time to deload until my next 5-3-1 cycle on monday! Regardless if I get hired and start working this week there's no way the job is actually that taxing.
 
9-28-2010

Back into the gym after a week deload. HAHA. My new job chain pulling lumber for 10 hours a day is a serious workout. I have lost 4.5lbs in a week eating the same amount I have been for months. It's time to get hardcore with the eating. Going to up my protein by 50-100grams ed and boost calories up about 1500 ed as I figure that might be about how much extra I am burning ed.

Full Squat 135x5, 165x6, 185x3
65% at 195x5
75% at 225x5
85% at 256.5 x9. Very happy with this considering the sudden massive workload placed on my system from the new job and the near 5lbs weight loss. This is 6.5lbs more than last cycles first week main squat set for the exact same reps.

I felt a little stiff on pretty much every set except the top set. Felt pretty decent there though I felt I may have been off on my form a cunt hair. Depending on whether the squat rack is being used by some fag doing curls I either squat there in front of a mirror or in the power rack staring at a wall. I'm gonna get into the habit of squatting looking the other way so I'm looking out into the room. Also serves as being beneficial if I ever do a powerlifting meet.

45 Degree Leg Press 4-45lbs plates each side, close stance, toe's straight, 5 sets of 10 with 1 minute rest timed. Quads were fucking torched by the end of the 5th set. Had a walk altering pump for a good 15 minutes after.

DB Walking Lunges 15's LOL. I didn't trust my pumped jello legs at this point. Chose the weight well. 3 sets of 14 ie 7 lunges per leg with 1 minute timed rest.

Bodyweight 231.5lbs

All in all considering the new intense job workload, losing 4.5lbs and having pulled lumber hard for 10 hours today I thought I did fantastic. Very happy with the workout.

Calories are going up like a motherfucker.
 
Google 5-3-1 and you will come across some websites that pretty much break down what you need to know about the program.

I do plan on buying Wendler's book though very soon to support him because he's been a solid influence on me lately.
 
9-30-2010

Bench Press 135x8, 155x5 warmup
65% at 170x5
75% at 195x5
85% at 222x11, I thought I might have a hard 12th rep left in me, but stalled mid-way up.

DB Row 65x5, 80x5, 95x3, 105x7, 140x1, 75x25

Incline JM Press 115x5, 135x4x7 got this idea from SouthernLord, I still prefer regular JM Press though and for pure tricep's I think cable pressdown is my favorite

That was it. Kept rest down low on all sets of rows and jm presses.

Felt a little stiff on bench just like squats, but my body is still adapting to the new job's workload. I was fairly tired when I came in to workout so I was quite happy overall with my performance.

Bodyweight 234lbs. I was happy to see I'm up 2.5lbs from Tuesday's workout so it may have just been a hydration issue. I will admit I switched to whole milk over the last couple days and increased my whole eggs intake by a handful each day so that might be doing it.

All in all, good stuff. One thing is clear with this new job even when I get physically acclimated to it. When working 10 hour shifts and cardio intensive labor 4. things are vitally important to lifting success after:

1. EAT ALOT.
2. Stay hydrated.
3. Get at least 7 hours sleep every night.
4. A caffeine drink or energy shot of some kind is mandatory before heading to the gym to come in feeling decently fresh.
 
10-1-2010

After last night's workout I was heavily fatigued today at work. Felt shitty, response time was slow and was generally in an unpleasant mood.

This is the first time in a long time I have felt some overtraining effects.

At this point in time my job is the priority, but there's no fuckin way I'm gonna stop working out. Nobody that does this job also works out and all the guys are in pretty good looking shape with very good cardio.

I'm taking the weekend off to recover and then continuing on the 5-3-1, but switching to training 3x a week ie. training each bodypart once every 9 days vs. current 4 workouts per week, bodypart once every 7 days.

That plus up my calorie intake and hopefully I will start adapting to this workload and while doing that continue to gain strength.
 
10-4-2010

Hit the gym before I went to work today.

Standing BB Press 45x10, 65x5,95x5 warmup
65% at 105x5
75% at 120x5
85% at 138.5 x13 reps, I was very happy with this set

Seated DB Press 55's 3x8 1 minute rest between sets

DB Shrugs 95's 4x10, 1x15, going up to 100's as 95 was pretty kight feeling, grip started giving out abit on last 2 sets

Bodyweight 233lbs

Good solid workout
 
ghettostudmuffin said:
10-4-2010

Hit the gym before I went to work today.

Standing BB Press 45x10, 65x5,95x5 warmup
65% at 105x5
75% at 120x5
85% at 138.5 x13 reps, I was very happy with this set

Seated DB Press 55's 3x8 1 minute rest between sets

DB Shrugs 95's 4x10, 1x15, going up to 100's as 95 was pretty kight feeling, grip started giving out abit on last 2 sets

Bodyweight 233lbs

Good solid workout
Click to expand...

nice pressing! Hows the job going? Is it taking a toll on you?
 
The job is very physically demanding. I am adapting, but it'll take a couple months to truly be able to do the job without much if any residual fatigue.

In the mean time I'm adjusting my workouts by switching 5-3-1 to the 3 days a week version which hits every bodypart once every 9 days rather than the previous 4 day a week I was doing.

That and I will very likely drop most if not all assistance on the squat and deadlift days.

My weight has been dropping, but after the initial rapid drop it seems to have slowed. I'm still working on getting my calories where they need to be.
 
hey bro just started the 5/3/1. Im doing 4 days tho since i know it wont be overtraining. Quick question, did u use your numbers based on 90% of your max or your true 1 RM? I ask because it says do 90% to account for all the bullshit, like people using their backs to bench, or putting in numbers they did years ago that they cant really do now. But I know my max bench is 315, so why should I use 90% of that?

Im just asking because I saw you do 85% for 11 reps, where as yesterday I did 265 for 8 reps
 
Take 90% of your 1RM, then forget about your original 1RM for the rest of the program. All the percentages and weights are taken from your newly calculated 1RM. Even if you know you can do 315, take 90% and use that. One of the fundamentals of this program is to not start off too high, because you will stall early. I know that you know you can do 315 but for the sake of your success follow this to the letter and do what the program says. You won't get any weaker by starting with a slightly lower 1RM so don't sweat it.
 
My comp had a critical error. Tried to get it running for 2 days and then said fuck it. All week goes by and I decide to turn it on tonight and it starts up fine and all is good. Seems there was an issue with the latest microsoft update. They tried to kill my comp!!!

10-7-2010

Trained on an empty stomach in the morning before going to work.

Full Squat 135x5, 155x5, 185x5, 205x2 warmup
70% at 225x3
80% at 250x3
90% at 272x7

I felt a lil less than 100% that day. Seems it wasn't a coincidence because I was sick tuesday and wednesday which is why I didnt squat wednesday and the fever broke that night. I was probably 90% on squat day. Something worth noting was my bodyweight was 228lbs, but of course I hadn't eaten or hydrated alot yet.

That was it. All in all I was happy with what I accomplished considering I was having serious heat sweats 2 nights before and lifting a 4x4 by 8' long piece of wood at work was giving me trouble.



10-9-2010

Bench Press 135x5, 155x5, 175x3, 195x2 warmup
70% at 210x3
80% at 222x3
90% at 235x8 I had a spot, but all reps were legit mine, guy tried to grab the 8th rep and I was like no way this is mine mid-rep lol.

Barbell Row on box 95x5, 135x5 warmup
155x5, 165x5, 175x5, 185x5, 195x5 last 2 rep were a little ugly
finished off with 135x15

Cable Pushdowns #8 5x10, #9 2x10
The machine doesn't list poundages

Bodyweight 230lbs. I had one meal about an hour before the workout so I have definitely lost a solid 6lbs in the past few weeks from the new job.

I really don't want to lose any more weight. Luckily it appears I haven't lost much strength with the weight loss and new heavy workload. I won't freak out if I drop as low as 225lbs, but if it starts trying to drop anymore I am really gonna have to figure out how to get the calories higher without eating like total shit.

I was happy with this workout.
 
nice man glad workouts are still going decent with the new job! BTW I'm pretty sure on those cable machines the numbers are just x10, so #9=90 lbs
 
Ya that's probably all it is. I was doing strict sets of 10 with "maybe" 45 seconds rest between sets so the weight would have to be that light. No way I would be able to get all the reps if the weight was significantly heavier with those minimal rest times.
 
10-12-2010

Deadlift 135x5, 185x3, 205x3 warmup
70% at 230x3
80% at 275x3 this was actually 5lbs over, but so what
90% at 305x12, I had 1 to 2 more reps in me, but they woulda been really sloppy

Single leg Calf Raises 20lbs DB 4x6-7 plus a final high rep burnout with both legs together, I'm not doing the single leg any more, I get a better contraction with both at the same time. I'm gonna try holding the dumbell on my shoulder now since last time I did calf raises with the DB it was like 90-95lbs and I'm not trying to focus on a grip workout while doing my calf raises.

The only other exercise I seem to like is the incline leg press calf raise. I don't mind the seated calf raise, but the stretch and contraction I seem to get on stair calf raises seems to trump all

Bodyweight 230lbs. I was happy about this. I'm hoping my bodyweight is normalizing. This will be a great way of knowing how my present caloric intake is doing and how I can drive it forward.

Good, short workout.
 
10-14-2010

Standing Barbell Press 45x10, 65x8, 85x3, 100x3 warmup
70% at 115x3
80% at 130x3
90% at 150x9 I was quite happy with this as I might have had 1 more rep in me if I really went balls out and I did 150x10 on my 3rd week of my first cycle. So next week I'll be pressing 157 for reps and setting a new pr. I'm hoping to get 7-10 reps.

Seated DB Press 55's 3x9, rest time is very low, less than a minute

DB Shrugs 100's 4x10, 1x15 Again rest time is very low on these. Just as long as it takes me to get a drink of water and walk back.

Bodyweight 229lbs. Pretty solid work day. I never got seriously hammered today so my energy level going into the gym was pretty solid despite only sleeping about 4 hours last night.

On to week 3 of meso-cycle 2 of 5-3-1.
 
Based off my percentages my press max should be about 185lbs so I'm getting close to 205 which will be a nice milestone. Probably moreso than when I hit 315 on bench because I don't see too many guys that can legitimately do a solid standing press with 205 in the gym.

Still won't be brag worthy, but it's gettin there.
 
10-16-2010

5-3-1 Mesocycle 2, Week 3

Full Squat 135x5, 155x5, 185x3, 205x3 warmup
75% at 225x5
85% at 255x3
95% at 285x6 I wasn't really happy with this set. Felt like I was pushing off my toes too much and had to work too hard to keep my back straight.

Seated Calf Raise 45x10, 80x5x10, 45x15+ really concentrated on the contraction hard with these and got some serious inside calf contractions going

Standing Calf Raise Machine 70x15+ just focused on deep stretching and peak contraction on these

Pretty sure that even though I am adapting to my new job's workload that my system maybe isn't fully adapted yet and able to produce real strength gains yet. Also, calorie intake is not enough to maintain stable bodyweight let alone gain weight atm. I am going to have to force feed myself more food or just deal with this and hope as I adapt over the next cycle or 2 that I start gaining strength again.

Technically my strength appears to be maintaining even though I have lost about 7.5lbs. 225lbs is the lowest I am willing to let my bodyweight drop too and it may be that since I am slowly dropping weight that I may not be able to gain strength rather than maintain until my bodyweight more or less stabilizes.

Bodyweight 228.5lbs

All in all it wasn't a bad workout. I just wasn't impressed with it. At least I felt good going in to the workout and feel pretty decent atm after.

Going to be hitting up some Test E pretty soon. I miss working out while "on".
 
ghettostudmuffin said:
10-16-2010

5-3-1 Mesocycle 2, Week 3

Full Squat 135x5, 155x5, 185x3, 205x3 warmup
75% at 225x5
85% at 255x3
95% at 285x6 I wasn't really happy with this set. Felt like I was pushing off my toes too much and had to work too hard to keep my back straight.

Seated Calf Raise 45x10, 80x5x10, 45x15+ really concentrated on the contraction hard with these and got some serious inside calf contractions going

Standing Calf Raise Machine 70x15+ just focused on deep stretching and peak contraction on these

Pretty sure that even though I am adapting to my new job's workload that my system maybe isn't fully adapted yet and able to produce real strength gains yet. Also, calorie intake is not enough to maintain stable bodyweight let alone gain weight atm. I am going to have to force feed myself more food or just deal with this and hope as I adapt over the next cycle or 2 that I start gaining strength again.

Technically my strength appears to be maintaining even though I have lost about 7.5lbs. 225lbs is the lowest I am willing to let my bodyweight drop too and it may be that since I am slowly dropping weight that I may not be able to gain strength rather than maintain until my bodyweight more or less stabilizes.

Bodyweight 228.5lbs

All in all it wasn't a bad workout. I just wasn't impressed with it. At least I felt good going in to the workout and feel pretty decent atm after.

Going to be hitting up some Test E pretty soon. I miss working out while "on".
Click to expand...

I bet once you get on the old test you're weights will be shooting up! It seems like a good idea espeically to counter the new job
 
Ya I'm pretty sure on 500mg test ew that I can handle this job and make solid gains in the gym so long as I get my protein intake up to around 350grams ed. Right now I believe I am averaging around 200-230. I'm a big believer in total caloric intake when trying to gain, but I also know that aas drastically boosts protein synthesis so it would be stupid not to boost my protein up alot higher than it is now.
 
Just read your past few workouts. I am impressed man, very solid bench and military press. You seem to be doing very well with this program. I used that calculator so that I can see how many reps I need to do to progress each workout, great motivation. Haha your lifts are putting me to shame.

I'm a little pissed, I ended up going to the gym three days in the row last week, my last day being bench day and I was seriously limited. Would it be stupid of me to redo that day this thursday and do it right ( I know I can do morethis time around)? I mean I'll be deloading on all my other lifts so I think I could pull it off since it would be a full week of recovery before week 1 of mesocycle two. It just sucks going on a deload week knowing that I wasn't able to push myself on my big workout.
 
10-19-2010

5-3-1 Mesocycle 2, Week 3

Bench Press 135x5, 155x5, 185x3 warmup
75% at 195x5
85% at 225x3
95% at 250x7, I had a good looking girl spotting me so that might have helped abit.:biggrin:

I was quite surprised I put up 250 that many times because last week I did 235x8 and that was definitely all the reps I had in me. I forget that this program really peaks you up as the weeks go by because you are actually in a state of mild detraining after the deload week by the time you hit your main lift again.

Dumbell Bench 90's x8, 75's x6, 55's x6, rest time was very short. Maybe 45 seconds between sets. Strength was there, but I haven't done any db benches since I started lifting again 4+ months again so felt very unstable. Was going to start with 100's, but though better of it. Good move. Pretty sure as an opening set within a few weeks of db's I could rep the 110's np.

Cable Row pyramided up in weight over 5 or so sets. Started off with 12 reps, then 10, then a couple at 5 and finished with #18 so I guess 180lbs x3. I actually think it's significantly more weight the way the machine is setup because at a different gym in the past the cable row had actual weight listed and I could do 3-4 solid reps with 250 and my db's rows are actually stronger now than then. Same goes for the cable pressdown maching. Last time I was using the #8 and #9 spots and seriously that is like flyweight to me on a pressdown. Something's amiss and I'm going to get to the bottom of it. Elementary my dear.

Bodyweight 227.5lbs

All in all I was very happy with this workout. The bench set was a pr for my bodyweight since I have repped around 265 in the past at around 238lbs.

Happy camper atm. Squat workout 3 I was less than impressed, but since the new job they have all been abit weak, but dead and bench has been doing well. We'll see if new pr's come thursday and saturday on deads and presses.:Popcorn:
 
10-21-2010

5-3-1 Mesocycle 2, Week 3

Deadlift 135x5, 185x5, 225x3 warmup
75% at 255x5
85% at 290x3
95% at 325x13 I think I had 1 more rep in me, but again I felt form would have been off too much. Upper back is rounded, but feels fine. Low back is flat and not feeling taxed that much even on a higher rep set so I know I'm starting each rep deep enough. That and the bloody shins.:goatslaye

Lying Leg Curls 80x10 warmup
140x5 too heavy
125x8, 115x10, 95x10, 80x10

Stairway Calf Raises 80x5x10

Bodyweight 229lbs.

Solid workout. Was very happy with the deadlift.

5-3-1 rocks. Next workout is standing press on Saturday and then on to a deload week and then mesocycle 3 woot.

Oh ya, weight is up 1.5lbs since Monday. Ya, that's because I fuckin quit that shit job. More I learned and the more I did it I was like fuuuuuck this. Oh well, ya live and ya learn.
 
10-23-2010

5-3-1 Mesocycle 2, Week 3

Standing Barbell Press 45x10, 65x10, 95x5 warmup
75% at 115x5
85% at 135x3
95% at 160x8, this was supposed to be 157lbs, but I didn't feel like doing 157, very happy with this set

2 DB clean and press 60's x1, 70's x1, 80's x1, if I was totally fresh I think I could clean and press the 90's

Seated DB Press 60's x3x8,8,6 very short rest time between sets

BB Upright Rows 50x10, 60x10, 70x10, 80x10 these kinda tweak my wrists abit which is why I don't do them that often

BB shrugs 165x4x10 explosive reps, weight was really light, but I just wanted to focus on exploding the weight up. I need to buy some lifting straps again so I can do heavy explosive shrugs

DB shrugs 85's 1x25

Seated L-flyes for rotator cuff 25lbs x8 both sides. My rotators are getting stronger. Initially I think I was doing 15lbs for 10reps.

Seated Alt DB curls 25's x13 strict reps, I prefer to go lighter on db or bb curls and go higher reps and more peak contraction, my forearms get retardedly pumped from curls. Reminds me of Mike Mentzer and how he claimed he didn't do forearm work. I've been accused of having bam bam forearms lol.


Little more volume than I normally do, but this is the last workout of 5-3-1 cycle 2 so now I have around 9-10 days before cycle 3 starts. I haven't been doing the light workouts during the deload weeks. Hasn't seemed to hurt progress at all. I will probably go in on Tuesday and do a moderately light squat workout though just because I don't want them having not been trained for like 18 days straight.

Bodyweight 232lbs. The weight is coming back on and I'm really not eating that heavy. I quit the sawmill job. That job and training are not conducive whatsoever. That and a few other serious issues I had with the job.

All in all a very solid workout.
 
It would be a solid program on cycle too I think. Just do the bodybuilding assistance option which will give plenty of volume.

I would recommend the dual-factor 5x5 on cycle. Last time I did it on cycle I cheated and just added 5lbs a week from the start. Combined with the high volume of it what with benching 2x a week once at 1x5 pyramiding up and the other time 5x5 with the same weight and the squats you gain weight super easy. In 9-10 weeks I got up to atg squatting 345x4.

I actually prefer 5x5 and it's variations for improving the squat. Both from a form/technical standpoint because you are doing it so much and also because I really don't care for going over 5 reps in the squat.

With 5-3-1 so far it appears that my bench, dead and press are benefiting well from the frequency of the program, but the squats aren't. Have to see how this next cycle goes. The sawmill job might have been fucking up my squat progress so we'll see.

If I'm not happy with my squats at the end of 5-3-1 mesocycle 3 I'll probably go into a dual-factor 5x5.
 
11-1-2010

5-3-1 Mesocycle 3, Week 1

Full Squat 135x5, 155x3, 175x3 warmup
65% at 200x5'
75% at 235x5
85% at 265 x1, well what can I say. I went off track here. I absolutely could not motivate myself to go for a max reps set with 265 so instead did 295x1, 325x1, 350x1. Only took about a minutes rest between every single from 295 up. All raw. I was much happier with the feel and form on this 350 then the last time I did a max. I did have a serious hitch about half way up, but pushed through it. EDIT: I think it might have been 360. I was in the zone so I can't remember for sure. Minimum 350, but I coulda swore I put 2 10's and a 2.5 on each side.

Got some more technique coaching. Need to bring my elbows higher so I can use them to drive up by popping them forward. I've been keeping a tight upper back, but elbows aren't up enough.

Stripped the weight back to 225 and did 2 sets of 5 with a short pause in the bottom position. 1 minute or less rest between sets.

After misc chatting and bullshitting then got some coaching and did 225 for 2 sets of 3-4 with elbows high.

At this point I felt I had enough. Felt good, but was plenty happy with the squat workout for legs. I did do weightless calf raises on the stairs for 1 set of like 10 reps with an explosive lift, then 5 seconds down and hold and stretch hard in the stretched position for 15 seconds and repeat. I got this idea from doggcrapp training. Only problem was I didn't use any weight because I wasn't sure what the slow negatives and stretching would do. Next time I do calves I use some real weights and really give this rep scheme a serious try.

Bodyweight 232.5lbs

I guess I'm not really doing 5-3-1 now in it's entirety. I want to focus on some lower rep and higher weights squat sets for awhile, but I'll still keep everything else the same since it all seems to be working pretty solid.

So technically at this point it's not really 5-3-1 anymore. It's my own mish-mash. I had to go with my gut instinct. I just had no motivation to do a high rep squat set and ended up setting a pr max squat since I've been back training.

It is what it is.
 
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350x1 raw and all the way down for a typical gym guy is decent considering most gym dorks don't even squat serious, but I'm always humbled being around the powerlifters. Fuckin 125lbs girl squats over 425 suited!

I'm thinking I'm gonna do my old 6 singles strat for a month or 2. It's awesome for improving maximal strength. It was an old stand by of the famous strongman and weightlifter Doug Hepburn. It works best on bench and squat.

Basically use around 90% of your max and do 6 perfect singles. So I would use 315. Rest as much between each single so you feel strong. Goal is not to tire the cns, but to get it to fire more efficiently/powerfully. Last time I did this seriously was about 5 years ago. I had just started training after probably a year layoff and within 5 months was doing 6 perfect singles with 325 if I remember right.

Add 2.5-5lbs each week. If I jump up from 315 to 335 inside of 1-2 months for 6 singles that'll probably bump my squat up to 375 raw.

My major milestones are the classic 3 plate bench, 4 plate squat and 5 plate dead.

I'm gussing I'm only about 6-9 months away from hitting all of these raw.

My biggest issue is training solidly for 6 months to a year and then stopping for as much or more time. Then I lose everything and have to start over and regain it all. I should be a fucking monster by now, but because of all the layoffs I'm not.

SHIT IS GUN CHANGE! BANG BANG! ok enough of that.:mix::theshadow
 
11-3-2010

Bench Press 135x5, 155x1, 185x1, 205x1, 235x1 warmup
255x1,1,1,1,1

DB Row 75x5, 85x1, 95x1, 100x1, 105x1 warmup
110x1,1,1,1,1

Deadlift 135x1, 185x1, 225x1, 275x1, 315x1, 365x1, 435 fail, 385x1

I guess my attention span only goes for about 8-12 weeks at a time before I need to switch things up.;)

Anyhow I've been doing some research on the old Doug Hepburn singles training and I'm thinking about starting it next monday.

Not sure I like how he set it up. Back in the day I undertrained abit when doing it and only lifted twice a week with squat/bench/row on 1 day and press/deadlift and heavy curls on the other. I used the singles method albeit abit aggressively on the squat with great success and decent success with it on the deads and bench.

I'll figure out how I'll structure it by monday.
 
I feel like you just started the 5/3/1, a program meant for steady and long term improvement, and you already are ending it, its only the 2nd mesocycle bra. Your not even close to stalling, if it ain't broke don't fix it.
 
Givin me a hard time for giving you a hard time. Fair enough.

I was gaining on it although my squat wasn't progressing like the other lifts.

I'm starting to think my issue in the past was mental boredom which caused me stop working out for long periods of time. I'm not gonna be set back by this change because I have used this training method in the past. As of monday I'll be starting my squat workout with 6 singles on 315. Within 3-3.5 weeks that'll be 10 singles and then bump it to 325. Do this up to 335-345. When I can do 10 perfect singles with 345 I guarantee my squat will be around 375-390 and will feel better.

I really do like the 5-3-1 program, but not so much with squats. I talked to the resident powerlifter in the gym (national level champ, MEGA leet strong) and his eyes almost bugged out when I told him I did 325x13 on deads. We talked abit and I told him about the program and his advice was to up the weight and drop the reps big time if my focus is strength and I agree with him.

Yesterday I tested my max deadlift and while it has gone up over the last 2 months doing 5-3-1 the high reps don't seem to be translating to a significantly higher peak lift for me. This is probably why I made such awesome progress on squats years ago when I was doing singles training because my body responds really well to it for strength building purposes. Higher reps I get stronger, but not nearly in proportion to the weight I gain as a result from it.

You can rib me all ya want since I was giving you a hard time, but I'll keep getting stronger so long as I keep lifting and am using a solidly designed program.:chomp:
 
ghettostudmuffin said:
Givin me a hard time for giving you a hard time. Fair enough.

I was gaining on it although my squat wasn't progressing like the other lifts.

I'm starting to think my issue in the past was mental boredom which caused me stop working out for long periods of time. I'm not gonna be set back by this change because I have used this training method in the past. As of monday I'll be starting my squat workout with 6 singles on 315. Within 3-3.5 weeks that'll be 10 singles and then bump it to 325. Do this up to 335-345. When I can do 10 perfect singles with 345 I guarantee my squat will be around 375-390 and will feel better.

I really do like the 5-3-1 program, but not so much with squats. I talked to the resident powerlifter in the gym (national level champ, MEGA leet strong) and his eyes almost bugged out when I told him I did 325x13 on deads. We talked abit and I told him about the program and his advice was to up the weight and drop the reps big time if my focus is strength and I agree with him.

Yesterday I tested my max deadlift and while it has gone up over the last 2 months doing 5-3-1 the high reps don't seem to be translating to a significantly higher peak lift for me. This is probably why I made such awesome progress on squats years ago when I was doing singles training because my body responds really well to it for strength building purposes. Higher reps I get stronger, but not nearly in proportion to the weight I gain as a result from it.

You can rib me all ya want since I was giving you a hard time, but I'll keep getting stronger so long as I keep lifting and am using a solidly designed program.:chomp:
Click to expand...

Well good luck to you man, but I think you've made some incredible progress on the 5/3/1.
 
Thanks man.

I really like 5-3-1. I think it's an awesome program. I also think I am abit AdD with training programs.

Alot of guys switch programs constantly and make slow or no gains. Usually that occurs because the programs they use aren't designed around solid progression in strength increases and more based off the old weider supa pump madness. They have no real purpose other than to supposedly stimulate X muscle gains.

I'm not gonna suddenly wither away and lose every thing. I guarantee you I will be stronger than ever 2-3 months from now.
 
You misunderstood me man, I'm not critisizing you. I trust you know yourself well enough to use a program that you know works for your body. Its just that every time I check your log you are making progress, as am I. Its a great porgram that is obviously working, so I am just puzzled why you aren't going to milk in until you stall, and then switch to singles. To get the most bang for your buck so to speak, just curious brochacho.
 
It's mental man. It is a good program. I've just realized I don't want to do it for 6 months or a year straight.

This is actually a good thing because I never pin pointed why in the past I would make great progress for 6 months to a year and then just stop lifting. It was mental stagnation from doing the same thing. I would then end up just going in and doing whatever I felt like and progress would slow or stop because I'd start overtraining and doing a million exercises to failure going for the vaunted pump and "feel".

Mental stagnation from just not being up for a higher rep set of squats to the way the whole program is setup.

I will use 5-3-1 again. You can bet on that. I would rather switch to another effective program and continue making gains rather than get tired of 5-3-1 and devolve into training without a purpose and eventually stop coming to the gym altogether. I've realized this has been a pattern over my training years.

I should be retardedly strong and huge by now. In 5 months I have gone from completely untrained and 205lbs to 232lbs and huge increases in my lifting weights. If you chart out these past 5 months about 3 were spent on 5x5 and I was actually progressing faster on the linear 5x5 than 5-3-1. I also never stalled on the 5x5. I was adding 5lbs a week on all the big lifts. I switched to 5-3-1 because I didn't feel like doing 5x5 anymore.

Now I'm switching to a program created by Doug Hepburn, one of the greatest natural strongmen of all time that I have partially used in the past for the next 2-3 months or until I stagnate on it. At that point he has a secondary plan that goes from singles to dropping down in weight to triples and then building the triples back up to what you were doing singles with.

At that point I may go back to 5x5 again. Who knoes, but this is my reasoning atm. I am looking forward to doing this singles routine and because I know it's a solid program and because I am looking forward to doing it I know I'll make great progress on it. When I start to lose motivation for workouts regardless of overtraining something has to change.

P.S. I won't be giving anyone a hard time about messing with program design or switching to something else again lol.
 
I could, but my mind is already made up. I never stalled on 5x5 when switching to 5-3-1 and I really didn't stall on 5-3-1 except a little on squats. I figure as long as I go from one productive program to the next that basically hit all the same exercises and get continually stronger I'll be headed up the right path.
 
I'm waiting on some shit after previous complications. I miss having 10x the test of a normal man lol. Now that I have gotten my lifts up to a reasonable level it'll be better with some "assistance".

I'll break 315 bench, 405 squat and 450-500 dead next time I'm on np I bet.
 
I haven't actually run straight deca before. I have run the prohormone back in the day that converted to deca. I was doing a dual factor 5x5 cycle and was using the recommended dose of 1-AD which was a decent ph for weight gain and like half the recommended dose of a deca ph which was like 300mg ed. 150mg of a deca ph only has like 15-20% conversion to deca so we are maybe talking the equivalent of 150mg deca a week plus the 1-AD.

I gained 28lbs in 8 weeks from the combo and the 5x5. One thing I do remember is the deca ph made me so fuckin hungry. I could eat every 2 hours np. Kinda reminded me of dbol because I get hungry as fuck from the dbol.

I've only got a handful of small cycles under my belt and mainly test with an oral. I've started out slow so I know exactly how I respond to different compounds. In the not too distance future I want to try out deca. I'm a teeny bit leery of the possible nip sides, but would definitely have some caber or bromo on hand to deal with it.

My advice is don't use deca if you have the chance of being drug tested within the next 18 months for any athletics because trace deca metabolites stay in your system for a REALLY long time.

If deca is like the ph I used then I would say it's great stuff.
 
11-8-2010

Doug Hepburn Program "A" Week 1

Bench Press 135x5, 155x1, 185x1, 205x1, 230x1 warmup
255x6x1 singles

Barbell Press 95x1, 105x1, 115x1, 135x1, 150x1 warmup
165x6x1

Barbell Curl 95x1,105x1 warmup
110x2 second rep was getting too heavy so I knew I set the weight too high, dropped down to 100
100x4x1 singles

Good workout. I felt strong. I took as much rest as I wanted between all sets of singles. Didn't even break a sweat lol. Felt strong when I walked out of the gym. The last single of the standing press and curls was pretty hard, but I had another single or 2 in me. All weights feel right on for progress.

Bodyweight 233lbs.
 
11-9-2010

Doug Hepburn Program "A" Week 1

Barbell Squat 135x5, 185x1, 225x1, 275x1, 295x1 warmup
315x6x1 singles Form is improving once again thanks to the resident powerlifters.

One Arm DB Row 50x5, 65x1, 80x1, 95x1 warmup
115x5x1, 1x2 This felt retardedly light today.

Deadlift 225x1, 275x1, 315x1 warmup
350x5x1 singles, then did a sumo dead with 365 and then another with 315.

I actually watched a few videos on sumo deadlifting technique and after putting it to use today I think I have found my deadlift calling so to speak. I love the look of a conventional dead, but even using textbook technique I feel really compromised at the starting position.

365 felt like a joke literally. I felt alot of tension in the hamstrings which wasn't what I expected, but after getting it to break off the floor it felt almost effortless through about 75% of the lift.

I am going to perfect sumo technique. You just watch. I'll fuckin pull 500 with it before ya know it.

Overall was a great workout. Singles got me feeling strong even though I just trained yesterday and I'm not used to 2 in a row since it's been awhile.

Bodyweight 232lbs
 
I stretch a little here and there. I stretch my chest when I do squats and do shoulder circles any workout with pressing.

There is something to be said about stretching too much though.

I can touch the ground while wearing shoes np and other basic drills without hardly stretching so I don't worry about it too much.

I'm more concerned with using proper technique and warming up muscles when doing heavy lifts and keeping the joints especially shoulders feeling good with shoulders circles and dislocates etc than actual stretching.
 
11-1-2010

Workout today sucked. I somehow strained my left bicep on 1 of my 2 previous workouts this week. I was scheduled to do 7 singles with 255 on bench and I got up 2 and had to stop because my biceps was not up to snuff. Sucks even more because other than the bicep the weight felt fairly light. On the second rep the bicep literally gave out about 2-3 in ches from the chest as I was lowering the weight. I let the weight sit there on my chest for almost 2 seconds and then powered it up np. LAME!!!

I then tried some incline pressing and worked up to an easy single with 185 and had to stop. I was going to try 205 and thought better of it. At this point my bicep was pretty sore so I switched to the pec deck machine and did 65, 75, 85, 95, 110 for a set of 6 each.

Did several sets of dumbell curls with a 30 in the right and a 10 in the left. Go was just to stress the bicep as best I could with light weight and get blood flow and pump going.

Also did 2 sets of wrist curls and got a pretty schweet pump from those. Nothing seems to kill like a really intense set of wrist curls for me. Obviously a balls out set of squats it really taxing and wrist curls don't really fatigue me, but they BURN like a motherfucker!

Anyhow, shitty fucking workout. Tomorrow I'll see how squats go. PRobably skip back and "maybe" try some sumo deads.:mad:

Oh well.

Bodyweight 233lbs.
 
11-12-2010

Barbell Squat 135x4, 185x1, 225x1, 255x1, 275x1, 295x1 warmup
320x6x1 singles weight was pretty easy. 6th rep took abit of effort, but most all of the reps were not particularly hard. Form is improving.

Sumo Deads 225x1, 275x1, 315x1 warmup
365x6x1 singles. Weight was pretty much a joke.

Stair Calf Raises 3 sets with 50 pounds

Bodyweight 233lbs

Felt really strong other than my sore left bicep. I've come to the conclusion that I managed to strain my left bicep abit from a combination of heavy curls on monday followed by adjusting my hand grip on squats on tuesday. Probably only do very light bench on monday and press if my bicep will let me. If not oh well.
 
11-15-2010

Dumbell Bench 50's x5, 65's x5, 75's x5, 90's x3 warmup
100's x8, the last rep was really effin hard.

Barbell Press 45x5, 95x3, 125x1, 135x1, 145x1 warmup
170x6x1 singles I actually felt stronger overall on these singles than with 165.

Barbell Strict Curl 60x15
Alt. DB Curls 30's x7-8, 25's x6, 20's x5-6 rest was about 1 minute between sets, 1.5 tops.

Lying French Press 80x12, last 2 reps were a tad sloppy, but overall a very strict set.

That's it. It was a solid workout. I felt pretty strong.

Bodyweight 235.5lbs
 
Pretty sure I could press 185 once right now bro.

Next week I'll do 6 singles with 175.

There's a good 10-15lbs between what I'm doing singles with and what my max is on the press.
 
11-16-2010

Barbell Squat 165x2, 275x1, 296x1, 320x1, 341x2,2,3 all raw

Cybex Squat Press 5 plates per side x8, 6x8, 7x8, 8x8,8

That's it. The final triple squat set was really hard, but I was very happy with it. The 2 sets of 8 plates per side squat press were solid ass sets. The last rep on both sets was a solid grinder.

Bodyweight 235lbs. Felt strong. Doing my best not to be depressed with this fuckin terrible economy. I have 35 dollars to my name...
 
ghettostudmuffin said:
11-16-2010

Barbell Squat 165x2, 275x1, 296x1, 320x1, 341x2,2,3 all raw

Cybex Squat Press 5 plates per side x8, 6x8, 7x8, 8x8,8

That's it. The final triple squat set was really hard, but I was very happy with it. The 2 sets of 8 plates per side squat press were solid ass sets. The last rep on both sets was a solid grinder.

Bodyweight 235lbs. Felt strong. Doing my best not to be depressed with this fuckin terrible economy. I have 35 dollars to my name...
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damn homie where u stayin at, cali?
 
I'm pretty sure he's up where I'm at now, Washington.

I'm really sorry ghetto, I hope you find a job soon. Keep your head up!!! Have you considered enlisting?
 
I was in the Navy once, but had a minor sleep-walk episode near the end of boot and got kicked out. It was a couple weeks after they started having us stand watch for 2 hours at night. I don't handle sleep dep well at all. Pretty funny. I was the only guy to be picked to do more than 1 event in the upcoming Captain's Cup and never got a chance to own...let alone graduate from boot camp and go into BUD/S training for the SEALS which I had qualified for.

Because of that episode I was basically black listed from ever joining any military branch again.

So ya, not gonna happen.:bawling:
 
ghettostudmuffin said:
I was in the Navy once, but had a minor sleep-walk episode near the end of boot and got kicked out. It was a couple weeks after they started having us stand watch for 2 hours at night. I don't handle sleep dep well at all. Pretty funny. I was the only guy to be picked to do more than 1 event in the upcoming Captain's Cup and never got a chance to own...let alone graduate from boot camp and go into BUD/S training for the SEALS which I had qualified for.

Because of that episode I was basically black listed from ever joining any military branch again.

So ya, not gonna happen.:bawling:
Click to expand...

Damn I'm sorry man. So you were actually planning on being in the SEALs? No offense but handling sleep deprivation well is kind of important for BUD/s haha! I love ROTC but I still kind of wonder what things would have been like enlisting with an l1B option 40 (infantry rangers). It would have been a hard ass life, but I feel like it would have been worth it. Still lots of people think ROTC people aren't very motivated and this and that. I've seen just the opposite everyone is super motivated so that's good
 
That's the great thing about trying something you have never done before. You learn what you can or cannot do/cope with.

Up until that point in time I had no idea how sensitive to sleep dep I was. Go figure.:cool:
 
11-18-2010

One Arm DB Row 50x5, 65x3, 85x2, 100x1, 120x1 left elbow was bugging me so I stopped there.

Medium Grip Cable Pulldown, pyramided up from 100 to 160 for around 4-5 reps per sets with short rest breaks, then did straight drop sets from 140 to 90. Took a short break and repeated drop sets from 120 down to 90.

Stair Calf Raises 60lbs DB 15,12,10,10

Seated V-handle cable row 100x15 really nice reps, actually had a pretty nice pump in my mid-back and lower lats for like 10 minutes after this set.

That's it. Light workout. Just wanted to give the lats and calves some work. Deadlifting on Saturday.

I may have to drop several exercises for 2-3 weeks and just focus on doing squat,db bench, deadlift and press because my left elbow isn't getting better and it's really starting to piss me off. I need to be more consistent with icing it at night.

Bodyweight 238lbs
 
11-20-2010

Deadlift 135x2, 225x2, 275x1, 315x1 warmup
385x6x1 singles, the second single was a sumo lift

Romanian deadlift 135x10, 185x12, 205x15

Lying Leg Curl 80x10, 95x8, 110x6, 125x4 drop set to 65x12, 50x12 and then adjusted seat and continued set for another 10 reps, but was using hip extension on both this and the 65 set. Basically as the weight comes up and your heels approach your ass you squeeze your ass hard and kinda do the superman move arching your back and lifting your ass up while squeezing the glutes and hams. Best thing I can liken it to is when girls get in the smith machine on all fours and then press the bar upward with the heel of one leg. It works the glute/ham very well. I don't really get an optimal contraction with a simple leg curl. I have to add some hip extension.

Bodyweight 238ish

Solid workout. Sucks being broke. Can't afford protein powder cuz what little money I have goes to food, but at least my food intake is good. Protein intake is not as high as I would like, but it's all quality and it's decent so things aren't too bad.:taco:
 
There's no glute/ham raise machine at the gym.

I tried doing an assisted on the cable pulldown, but it was so fuckin awkward I said fuck it.

If you've got some ghetto-rig setup to do it I'm all ears because I love the exercise.
 
Well I jus hook my feet up under somethin at the gym so that my knees are on the ground, I slowly let myself down and then push myself back up like an explosive pushup. I almost got to the point where I could go down and back up without any assistance! I haven't done any in a while because of my groin. I read that its really good exercise because it strengthens the muscle while its stretched.
 
That is a natural glute/ham raises and it's alot harder than even a well designed glute/ham raise machine. Not many people can do it unassisted and this is including badasses. Reminds of a little documentary I saw one time of a young up and coming football player that was being trained by a russian strength coach. Guy was doing unassisted natural gh raises with 45 fucking pounds!!! UBER beast.

I'll look into it. I might be able to get the bar positioned alright on the smith machine. Ideally you should pad your knees. My knee stability is very strong, but they are sensitive to direct compression. I worked for a friend as a carpet layer for 2 weeks and on the last day of those 2 week he had me use a "kicker" which us used to stretch and tighten carpet when it's on the floor. Basically you slam your knee into it. I did it for about 2 minutes and told him it wasn't gonna work. I woulda ruined my knees inside a week of that. Amazes me how my uncles did it for years and never had any serious knee issues.
 
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