A Lifter's Iron Log...

[ghettostudmuffin]

3-1-2011

Barbell Full Squat barx5, 135x5, 185x5, 225x3 275x1, 315x1, 365x1 warmup

410x6x1 all good singles, felt my 1st and 5th were the best ones. I think I will stick with 5 singles rather than 6. I seem to wane a little by the 6th single. Back when I had first tried singles training years ago I used it to go from like 165-315 for 6 singles inside of about 5 months and it was great, but even on some testosterone 6 singles with this weight atm feels just a tad more than necessary. I believe at the percent weight I am using I am almost dead in the middle of prilepin's recommendation of 4-7 singles.

Leg Press 470x1x18, second set I walked back and hadn't realized someone had stripped a plate off each side and did another 18 reps, I thought it felt light and when I got up and saw each side had a plate missing I got pretty irritated. I grabbed some 45's and immediately did another set of 18 with 470. I got a huge pump after this. Very walk altering.

Then rested for about 4-5 minutes and finished out with 470x20.

That was it. It was a good workout. My left hip was pretty stiff at the end, but it wasn't hurting. It felt the best it has this workout over the past 3-4 weeks. Either I continue to go heavy next week or I'll only go up to maybe 225x5 and then a couple of heavy walkouts to let the hip rest up hopefully fully and then resume heavy lifting the week after that.

Foam rolled my left hip and thigh twice during the workout and the right once.

Bodyweight 248lbs

 

[ghettostudmuffin]

3-4-2011

Rack Pull 135x5, 225x5, 315x5, 405x5, no chalk/belt

Stiff-legged Deadlift 225x10, 8-didn't feel like doing 10, my low back was really tight from the pump the rack pulls gave me

Power clean 135 for a bunch of singles, mainly working on the explosion of the second pull phase which felt really good. Left bicep was seriously limiting me though cuz it hurt when I racked it.

Snatch Grip deadlift 135 for several singles, nice and slow, felt good on the hip, I love how deep these start

Curl-grip pulldown 100x5, 120x5, 140x5, 160x5

Wide grip pulldown 100x4x10

Dumbell Row 65x2x5

That was it.

Bodyweight 249lbs

This next squat workout I'm using a very wide, loose grip and probably won't go over 225 for a full rep single. I will do a walkout like I'm gonna squat it with about 500lbs to get the weight on the back and joints, but I need a week off from real squatting to hopefully get this bicep shit in check. Serve as a dual purpose in letting my left hip fully heal which is really starting to feel good this week.

Once I get my bicep in check I'm thinking about doing this as a posterior chain workout:

Stiff-legged Deadlift 2x10
Power cleans 8x3
Snatch Grip Deadlift into shrug 5x5
Pulldowns 4-5x10
Dumbell Row 5x5

 

[the.gladiator1987]

nice log bro. Seriously u keep getting stronger its sick. Test is best!

 

[ghettostudmuffin]

3-7-2011

Bench Press 135x8, 185x5, 225x3, 255x2 warmup

275x5,5,5,5,7, maaaybe coulda squeezed a hard 8th rep out

Standing Barbell Press 135x3, 155x1

185x1 very easy

205x1 very hard, but super strict, soon as the bar was directly over my head and centered it kinda hovered for a second or 2 before slowing grinding it up

Strict Cable Pressdown #7, 5x8,8,8 the last 2 reps of set 3 were a lil sloppy, set 4 again the last 2-3 reps were cheated a little, set 5 I dropped the weight #5 and did about 11-12 strict reps and then used a little cheat to finish at 15 reps. Will stay at sets of 8 until I can do all 5 strict, then bump reps to 10 and then 12. Figure I'll be on #7 for a month or 2 because it gets easier to start bringin other bodyparts into play when you try to be super strict and go heavier.

Pretty sure my max bench is around 325-335 atm. I'm gonna wait until 300x5x5 until I think I can make 350 or more before I go for a max.

 

[Tblock1]

Wow very nice work on the bench and barbell press!

 

[SPEKTOR-AAA]

The bench numbers are looking really good bro! thumbs up**

 

[ExtraMile]

Good shit bro. Strong press.

 

[ExtraMile]

I remember a while back you used some bands for max effort work on the benchpress. I was wondering what you thought of them? I have a pair of red bands at home but never really used them...

 

[ghettostudmuffin]

I liked training with the bands. It's very intense because they require alot of stabilization. I actually felt I had to concentrate harder on pressing smoothly with bands than when doing dumbell presses.

That said I don't think they are necessary to use. I'll be doing reps with 300 in the next 4-6 weeks and I've used bands in 2 workouts. They seem more like an advanced lifters tool.

Dynamic effort benches on the other hand seem like they would be much more beneficial. I'm thinking about trying out dynamic benching one of these days to improve force production.

If you are looking to get stronger without getting bigger than heavier training in the 2-5 rep range and some dynamic effort work would probably fit the bill.

 

[ExtraMile]

Now why would I want to get stronger but no bigger?! lol

maybe I'll just throw them in once every so often. I bet they would work pretty well for power aswell as lockout strength if used on deficit deadlifts.