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A Lifter's Iron Log...

I used the belt on the 455 and 500, but not on anything else.

I am a bigger believer in belts, but only for maximal or near maximal work.

The 275 with chains was probably around 375 and doing sets of 5 with that was work, but it was very doable.

Same thing with squats. My last workout I did 5 sets of 5 with 315 and did not use a belt for it. I would likely use a belt if he had me doing sets of 5 with 350 or more.

I kinda just go by feel, but I definitely want my core to get stronger as I get stronger, but at the same time I have no problem slappin a belt on if I feel I should.
 
conventional.

I tried sumo and thought I was going to love it until I showed my coach what I was doing. Then when he actually got me into the proper position which was way lower than I was I realized I felt even weaker in the starting position there than in the conventional deadlift position.

Yesterday was my first deadlift workout with the guys. I'm realizing now that back strength is the thing that needs to go up the most right now. I probably woulda squatted the 500 if my low back was stronger.

I'm definitely feeling the soreness in the lower back today lol.

This is good. I've been a lazy fuck and haven't been doing deads for like 3 weeks.
 
1-11-2011

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

225x4x5
225x14 pr

My left bicep was still feeling strained. 225 felt light as hell, but the first rep of every set did not feel to good. I felt like I hadn't worked at all after the 4th set so went for a rep max on the 5th.

Strict Cable Pressdowns #5, 5x10

That was it. I got like a minor tear or strain in my outer right quad on Saturday from heavy chain deadlifts. Lately it's been 1 thing or another. I am the strongest I have ever been on bench based off my 225 rep max today, but haven't really been able to push the weights higher on set's of 5 because of the bicep. My outer elbow is feeling good though. Hopefully this bullshit passes soon. I'm pretty confident I would be repping 265 for 5 on bench right now if it wasn't for this recurring bicep strain.

I couldn't squat yesterday with my right leg fucked up which seriously pissed me off. Was warming up and 225 felt so retardedly light yet I was getting this major sharp pain in my thigh and had to call it. I won't settle for less than 345 for 5x5 next week on squat. Fuck that I want 350-365 for 5x5.

MOTHERFUCKER.
 
1-15-2011

Deadlift day

wrapped up blue band on each side of barbell. Coach said it was probably around 200-240lbs total resistance from the bands.

bar+bands 2x5
135+bands 2x5
185+bands 2x5
225+bands 1x5, 1x4

275+bands no go. Got it to the knee. I deadlifted 455 last week and I know I had 10-20lbs more since I broke 500 off the floor. 275+bands reinforces what the coach said the weight was. It was easily 475 total or more by the mid-point and up.

Stiff-legged deadlift slow pull- 225x3x8 pull these up really slow and bring them down very slow

Right outer quad felt fine until the second set with 225+bands. Started getting sharp pain there again. I'll try out squats on monday. Fuck, I really hope I can squat fullout. I'm going to be pretty bummed if I have a second shitty squat workout in a row.

Bodyweight 246ish
 
1-17-2011

Squat Day

Barbell Squat barx5, 135x5, 185x3, 225x3, 275x2 warmup

315x3x5 belt only on these sets of 5

Smith Machine Very Wide Stance-225x3x10 easy crap

Weight felt really light. Barely felt like I worked at all after these tbh. Coach had me use the same weight as last time since my leg was hurting abit still. I definitely felt my outer right quad on every rep which is why I stopped at 3 sets. I honestly wasn't sure I would be able to squat 225 today.

I'm going to skip deadlifts on Saturday on the hope this will bring my leg back 100% by next squat session. I think it will because my leg was close today.

I'm going to be a walking cripple tomorrow though lol. I foam rolled my right thigh between every warmup and work set. I iced it for a good half hour when I got home, but I can tell it's gonna be sore.

Bodyweight 247
 
Last edited:
1-18-2011

Bench Day

barx5, 135x2x5, 185x3, 225x1 warmup

245x4x5, 1x8 finished the last set out with 8, might have had 9, but decided to leave a little in the tank.

Bicep was hurting the whole time. Had to take the first rep of every set pretty slow or it would seize up. After the first rep I could power the other's up.

Cable Pressdown's super set with alt db curls

4 sets of 10 #5 for pressdowns
4 sets of 10 with 20lbs db's

That was the workout.

Bodyweight 249
 
I may very well be gaining fat, but if I am I can't tell. I already carry a decent level of fat in the first place so it's not like being able to tell the difference of going from 10-16% or something. I just measured my legs yesterday and right in the middle of the thigh they are 28.5".

I'm actually at my all time strongest right now even though minor injuries/pains have been holding my progress at a neutral point for the last 3-4 weeks.

My bicep is holding my bench back, but if it feels reasonable next week one of the pl'ers wants me to rep 265 which I'm sure I can get for a good 3 reps.

I think squats will be real solid as of next week so I'll go up in weight for 5x5's. Coach may or may not have me do another week or 2 of 5x5's after that since 2 squat sessions have used the same weight and then switch over to triples.
 
Probably around 20-25%. I'm not sure.

I swear it's the italian in me, but I hold bodyfat really well lol.

I'm not gonna lie and say I'm not chubbing it, but if you saw me in a loose t-shirt and gym shorts, fat guy is likely not the first thing to come to your mind because of my wide shoulders and the way I hold my bodyfat.

I tend to hold bodyfat over my entire body rather than directly in the midsection like so many guys do.

I've been 10% at 155 and 165 in the past, but I was not lifting weights at all or supplementing protein powder. It was just strictly long distance running and controlled calorie intake.

Honestly I liked the way I looked when I was lean like that. I could see my whole cheekbone structure and since I'm part cherokee indian it's noticeable when I'm lean. When I'm chubbin it I just look like I have a round face lol.

That said I hated being weak at that light weight.

Ideally I would weigh somewhere in the neighborhood of 215-240 depending on where my bodyfat was at at those weights. I would prefer to be closer to 240, but I'll know when it's time to cut down if that will happen or not.

Right now I'm just focused on getting stronger and bigger. I really don't stuff myself. I finally was able to buy some protein powder this last Friday and I have been eating 3 meals a day plus 3 protein shakes(just milk and 2 scoops powder) and now I'm gaining weight because I think the protein intake is there now to support more muscle growth. I was gaining weight, but at the rate of maybe 1 pound every 3-4 weeks and that's basically being unemployed and sedentary other than when in the gym.

In 4 days I put on roughly 2 pounds, but my protein intake was "MAYBE" 150grams a day without the protein powder and now it's an easy 200. This particular powder seems to digest really well so I may up it to 3 scoops each shake to get up to around 250grams with my 3 meals averaging 30-40grams.

I'm thinking I may bulk up over time to as high as 275 which I can probably do within another year of consistent lifting pretty easily. It's been proven that heavier people have more muscle mass generally and sumo wrestler's even with their very high bodyfat levels tend to have the highest amount of muscle weight of all which I found rather interesting. Combine that with actual weight lifting and you get the old school bulk approach. Even if I was 30% bodyfat at 275 I would be able to rip that down to 215-225 and be very lean which at 5'8.5" is pretty yoked if it's all lean bodyweight.

It's almost the exact opposite of trying to bulk up slowly and gain quality muscle mass. The only problem I have with that method is that you are going to gain some bodyfat and will have to cut/bulk and repeat many times to get where you want to be.

Same end result I think. Just 2 different paths.

I don't feel unhealthy at all at atm. If I get to the point where I really don't feel good then I would consider leaning out or stalling any further weight gain, but atm I feel fine walking around at almost 250.

As a sidenote when I was actively rock climbing and eating a healthy moderately low cal diet(around 2800-3k cals ed) I weighed around 175-180 and was tested with the 7 site skin fold method multiple times at 17% bodyfat yet was very health looking and definitely not chubby by any means. Many people would look fat or chubby at that % bodyfat regardless of their actual weight so my structure and the way I hold bodyfat allows me to sit at a heavier % than alot of people. Again I'm not saying I look good right now and I have a bit of a gut, but if I were to drop to 17% bodyfat right now I'd look pretty yoked.
 
Awesome man, sounds like you have it all figured out. One thing I would say is maybe you would consider taking a walk once a week. Saturday morning or something like that. Not a brutal power walk for miles but just to get moving a bit. I know first hand that when I did no cardio and just pushed the scale weight higher and higher my conditioning and health went down the shitter. Light cardio may also work as some active recovery. Your choice though, I could understand if you weren't too bothered about health right now.

Oh and you could try some deepheat rub on your bicep, that seemed to help my back when it was injured.
 
I've been so broke I haven't been driving to the big park I like to take walks at lately. Ideally when I can afford it I walk there on non-lifting days and walk the trails which have some pretty nice inclines.

Around my place it's all busy streets and it's not particularly relaxing or enjoyable to walk around here.

Went for a nice walk last week though. I can still haul my ass around trails for an hour np I just breath a little harder than I used to luggin this bodyweight around lol.

Went into the gym today to do some assistance work which was nice since I haven't done any for almost 2 months lol. Ever since my elbow has been feeling tendonitusy. Now that it's feeling good and it's just my bicep feeling sore I need to get back to doing shoulder and back work.

Standing Barbell Press barx8, 65x5, 95x5, 115x5 warmup

135x4x8 my bicep was feeling abit sore to go for a 5th set of 8 so I called it on these. Felt good to press. Thanks to bench the pressing strength still feels good.

Strict Dumbell Rows 75x4x8, learned a stricter way to do these today that applies better to bench.

Strict Leaning cable Pulldowns #8, 5x10

Horizontal bar pullups, feet on ball 3x5, these are harder than they initially appear.

That was it. Shoulders and lats felt great from this today. Left bicep tolerated it all pretty well.
 
1-24-2011

Bench Press barx10, 135x8, 185x3, 225x2 warmup

255x4x5, 5th set 1x10 with a pause on the 10th rep

Decline Dumbell Bench 75's 3x10

Strict Cable Pressdowns #6 4-5x10 lost track

Decline Bench 225x3x5

Bodyweight 250lbs

Felt real strong today. Barely felt my bicep at all. It'll be sore during/after squats tomorrow, but it won't hinder them vs if I had squatted today and been sore for bench tomorrow.

One of the guys says I should go up to 275 next week. I'm pretty sure I could do at least 1 hard set of 5 with it now. I would rather go to 265 for 5 sets because I think I can make 5 sets with it next week, but if I feel particularly strong on the first set I said I would go for 275 after that.

Booyah.
 
1-25-2011

Barbell Squats barx5, 165x5, 275x2-3, 341x1 warmup

365x5x5 solid, belt and wrist wraps

First 2 sets felt a tad shaky because I haven't had that much weight on my back in weeks. The sets actually got better as I went on. Felt strong.

Leg Press 400x5x18 good pump from these.

Bodyweight 250lbs
 
Just checking in :)

365x5x5...wow. Strong.

Whats the job scene like over there right now? I'm coming to the US mostly in Sept/Nov for a month or so...got a family wedding to attend for 3-4 days and I have to hook up with my friends from Trinity again :)
 
Imo the job scene is fucking terrible, but then again my skills lay in the construction industry which is still suffering heavily.

I see projects going all over the place, but they are usually big developments.

Your field may be different, but one thing is for certain. Job competition is incredibly stiff right now and employers are being extremely selective.

Fuck, I've been to around 4 job interviews in the past 6 months and didn't get one and have put out 30+ total applications. I'm talking even applications to grocery stores and blockbuster video.

Nothing, nadda.

Economy still blows despite what the news says.
 
ghettostudmuffin said:
Imo the job scene is fucking terrible, but then again my skills lay in the construction industry which is still suffering heavily.

I see projects going all over the place, but they are usually big developments.

Your field may be different, but one thing is for certain. Job competition is incredibly stiff right now and employers are being extremely selective.

Fuck, I've been to around 4 job interviews in the past 6 months and didn't get one and have put out 30+ total applications. I'm talking even applications to grocery stores and blockbuster video.

Nothing, nadda.

Economy still blows despite what the news says.
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I don't get it. It's the same way here as well. Jobs ARE tight yet we're supposed to be the fastest growing country? How does this work? There ISNT a boom here at all. Our stocks are MASSIVELY overvalued right now and everybody KNOWS this.

The biggest issues here right now are Inflation and food prices.
 
1-27-2010

Assistance night

Standing dumbell press 25'sx10, 40'sx10, 50's x2x10 easy stuff

Strict DB Rows 50x8, 60x10, 65x2x10 np

DB curls tri-set/ incline db curl to leaning curls to the forehead to upright seated curls, 3 sets of this complex. This was fairly tough actually, in a curl sense. Started with 20's and then switched to 15's when curling to the face and seated upright.

Good burn.

Adductor and abductor machine. 3 sets each with 1 drop set on each set for 6 actual sets. Used like 190-210 on opening the legs and similar on closing, drops sets was 40lbs less weight. Did 12-15 reps first set and 10 on the drop set.

Slight incline situp 3x8

Bodyweight 251lbs lol

My left bicep was aching pretty heavily today otherwise I would have pressed 135 for sets of 10 and gone heavier on the rows.
 
251 and gaining lol.

I keep getting stronger as I get bigger, but at the same time I admit I get thicker and abit fatter as well.

By the time I weight 265-275lbs I'm literally going to look like a fantasty dwarf because I'll be so thick LOL.

There's the old line "that guys built like a brick shit house. Ya, I'll be looking like a brick alright. Won't be pretty, but at least I'll be strong.

Depending on how I feel at 265-275lbs I may contemplate going even bigger, but my long-term goal is 225-240lbs strong as fuck and healthy with decently attractive looking bodyfat %.

This ballooning up so to speak is just a fast way to get really strong.
 
500 belt only I think will come around within 1-2 months. I did 365x5x5 on Tuesday and while hard it didn't kill me. I won't be surprised if my coach has me do 385x5x5 next week.

Thing is I have only had 500 on my back once while attempting to squat it. I was close, but it felt heavy as hell because I hadn't had more than 405 on my back up to that point since I started training.

I'm hoping he'll have me do a single with 450-475 within the next month so I can get abit acclimated to the weight before making such a big jump.

It makes a difference mentally and physically the way the weight feels.

I've gained alot more respect for squat weights now that I'm pushing close to 500, especially raw. The difference between unracking and walking out 500 vs 315 is night and day so I imagine it's similar walking out 600+ etc.

I'm starting to understand the whole thing about mindset as well. I'm strong enough to squat 500 there abouts right now and I believe I can, but you "really" have to believe you can when it comes time to do it and you have to set your mind right. You have to believe you can lift the weight and continue to lift even heavier weight. It's becoming almost as much mental strength as physical at this point and I think it'll be that way even more so when I squat 600. If you don't think you can lift it you won't lift it and if you don't know you can lift it you probably won't.
 
yea thats how it is, when it comes down to it u gotta know u can do it, when i did 455 it was ecause 405 felt light. next time i tried 455, 315 felt heavy and 405 fet almost like a 1RM so trying 455 i was already in the mindset of "idk if i can do it but i have to try"

what week of cycle r u on bro? how many weeks r u doin, and are u adding dbol or a prohormone?
 
I'm on 375mg sustanon a week atm. This is basically turning out to be a long low dose cycle. I've been on for about 10 weeks now. Think I'm gonna run it to around 20 weeks. I've done it before in the past with low dose and didn't have a problem recovering with a little hcg and nolva/clomid.

The sust is the only thing I have been on the whole time. I couldn't afford to buy anything else to go with it. Gains have been nice and steady though so long as my food intake and protein intake is good.

Deadlift Day

Rack Pulls starting about 2" below the knee.

135x2x5
225x2x5
315x1x10
405x6
455x5
500x no go
405x no go

Stiff-legged Dead slow pull 135x2x8

I couldn't break the 500 off the bars because I need to build my upperback strength up. It wants to fold over and I think it's limiting my true strength. I'm going to look into assistance work for this. We stripped the bar immediately after the 500 no go to 405 and when I tried to pull my upperback just wasn't there. I used to think my lowerback might be my weak point, but now I'm thinking I need to add shrugs and maybe face pulls with my rows. Definitely will look into it.

LOL

Bodyweight 252lbs, It's like if I have a solid heavy workout now I'm going to gain weight from it lol, wtf.
 
I don't believe in stalled gains on a cycle.

Imo that either comes down to not working hard enough or not eating enough.

My strength has been steadily rising as well as my bodyweight, but it was before I was on anyhow just from lifting again and eating more protein.

I don't need aas to gain strength and size. It just makes the process faster and more efficient.

Considering my dose is not much and I'm still steadily gaining it really boils down to hard progressive workouts and eating enough to fuel them. Add in enhanced anabolism from the testosterone and it's smooth sailing.

I was going to run 750mg, but I didn't have the ai to combat possible high estro sides. There's a good chance I wouldn't have had a problem since I run 500mg ew np, but I didn't want to risk it. Then I realized I have been making steady gains the whole time on 500mg and then 375mg ew so why go up if I don't need to?

I've said it before and I'll say it again. At the end of the day hard workouts and lot's of food trumps all.

It may be a different story for a guy like you though because you are not eating as much as me so you aren't constantly gaining weight aka surplus calories. Your strength has gone up great and you still look quite lean so it may require more anabolics if the calories aren't as high to get the same effect as a heavy caloric surplus like I am eating. The difference is you look great and I look like a stocky thick powerlifter.

One thing I can say for sure is that you look a shit ton better than me. I'll be honest. I don't look that good lol. I'm bloated with a big goatee and have abit of a gut. My ass and thighs are getting huge. My thighs half way up the leg are 28.5" cold.

With my build I hold fat pretty well, but I still am chubbin it and as I get bigger I get stockier looking. My shoulders are probably as wide as yours are, but your waist is way smaller than mine and my hips are wider. I look like a thick brick vs your aesthetically pleasing build lol.:Popcorn:
 
ghettostudmuffin said:
I don't believe in stalled gains on a cycle.

Imo that either comes down to not working hard enough or not eating enough.

My strength has been steadily rising as well as my bodyweight, but it was before I was on anyhow just from lifting again and eating more protein.

I don't need aas to gain strength and size. It just makes the process faster and more efficient.

Considering my dose is not much and I'm still steadily gaining it really boils down to hard progressive workouts and eating enough to fuel them. Add in enhanced anabolism from the testosterone and it's smooth sailing.

I was going to run 750mg, but I didn't have the ai to combat possible high estro sides. There's a good chance I wouldn't have had a problem since I run 500mg ew np, but I didn't want to risk it. Then I realized I have been making steady gains the whole time on 500mg and then 375mg ew so why go up if I don't need to?

I've said it before and I'll say it again. At the end of the day hard workouts and lot's of food trumps all.

It may be a different story for a guy like you though because you are not eating as much as me so you aren't constantly gaining weight aka surplus calories. Your strength has gone up great and you still look quite lean so it may require more anabolics if the calories aren't as high to get the same effect as a heavy caloric surplus like I am eating. The difference is you look great and I look like a stocky thick powerlifter.

One thing I can say for sure is that you look a shit ton better than me. I'll be honest. I don't look that good lol. I'm bloated with a big goatee and have abit of a gut. My ass and thighs are getting huge. My thighs half way up the leg are 28.5" cold.

With my build I hold fat pretty well, but I still am chubbin it and as I get bigger I get stockier looking. My shoulders are probably as wide as yours are, but your waist is way smaller than mine and my hips are wider. I look like a thick brick vs your aesthetically pleasing build lol.:Popcorn:
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lol well when ur 95lbs ur freshman year in highschool and ur smaller than the girls i think i deserve to be lean without having to try, God didnt want me to be big :biggrin:

But i honestly would have ur look if i didnt have my look, id wanna be bigand strong, not fat to the point where im obese and got a big gut. You sound like ur just a powerhouse, middle linebacker type, not a defensive lineman. I honestly think that build looks sick and u can get pretty fuckin strong too sine ur 50lbs heavier than me, which is a plus.

next cycle u gotta run 750mg, but i agree its still gonna give u results if ur eating. yea i might have abs but ur a fuckin beast bro. and results are fantastic so far and ur only half way thru.

keep it up homie i check ur log every day
 
Ya, now that you mention it Glad that's exactly what a rock climber said to me back when I was around 205lbs. I he said I looked like a middle linebacker and when he watched me climb he thought of a silverback gorilla lmfao. When I watched him climb absolutely ripped to the bone and fast and fluid I thought Bruce Lee.:biggrin:

There are definitely pluses and minuses to our builds/genetics for sure. I gain weight easily and I'll be able to hold 275lbs of weight without undue stress. You on the other hand have the build to look like a serious bodybuilder/athlete with the strength to back it up.

I will try 750mg at some point in the future as I really want to see how 750mg or more effects me, but right now I don't have the money to afford all the ancillaries just to be safe.

Feck I wish roids weren't illegal. I want a huge stash of sust and dbol and I would be a happy camper lol.
 
What has your coach suggested for upper back strength? I might be able to help but I'd like to know his suggestions first :)
 
He wasn't there this weekend session due to some family engagement.

I'm going to ask him tomorrow.

I'd pretty much take anything he says over anyone on the internet, but I'll let you know what he says. I'd be glad to hear your take on it.

Just as background he has close to 20 years competitive powerlifting experience, 265lbs(a huge 265), +2100lbs total in single ply suit and coaches both a state pl champ and a national champ as well as me and a couple others.

It won't surprise me if he says something extremely simple or shows me a typical exercise with a twist on how to do it. Besides being a master of coaching pl lifting technique he's got a ton of different ways to do every day exercises that are really effective at isolating the muscle.
 
ghettostudmuffin said:
He wasn't there this weekend session due to some family engagement.

I'm going to ask him tomorrow.

I'd pretty much take anything he says over anyone on the internet, but I'll let you know what he says. I'd be glad to hear your take on it.

Just as background he has close to 20 years competitive powerlifting experience, 265lbs(a huge 265), +2100lbs total in single ply suit and coaches both a state pl champ and a national champ as well as me and a couple others.

It won't surprise me if he says something extremely simple or shows me a typical exercise with a twist on how to do it. Besides being a master of coaching pl lifting technique he's got a ton of different ways to do every day exercises that are really effective at isolating the muscle.
Click to expand...
This is why I am interested in learning what he to say :)
 
1-31-2011

Bench Day

135x10, 185x5, 225x2, 275x1 warmup

315x1,1 did 2 good raw singles, but on the 3rd and 4th singles my bicep cramped too much and couldn't lift the weight

315 bench milestone achieved!

I think if my bicep hadn't been cramping I coulda got maybe 320-325.

Close-grip bench 135x10, 185x8, 225x8, 225x7, 2 fingers inside the knurling, touched high on chest

Strict Cable Pulldowns #7-2x8, #6-3x8

Bodyweight 251lbs

Andalite, I asked the coach about the deads. As soon as I started talking he said he already knew what I was gonna say. He said I just need to setup better and pull my shoulders back and cramp the lats hard before I start pulling. I admit I don't typically do this so I will start. I do pull my shoulders back, but I don't tighten up enough in the upperbody before I start pulling. He said that's it for now and not to worry about doing anything other than that on deads lol.


405 next stop!
 
2-1-2011

Squat Day

Warmup barx5, 165x5, 275x1, 385x1 easy

451x no lift, I unracked the weight and proceeded to step back and my bicep hurt really bad. Enough that I couldn't even setup properly so I had to rack the weight.

Continues to be unpleasantly sore. I've got ice on it atm.

I pretty much stormed out of the gym I was so fucking pissed off.

Gonna have to have a talk with my coach and tell him I can't use this elbow drive technique on squats any more because it's tearing my biceps up. It works really well for enforcing the chest up position, but it's murder on my arms.

Whatever. At least my hip felt strong even on the 385 and everything else is feeling good on me. I'm gonna stay out of the gym until next Monday and hopefully it won't be hurting anymore and I can adjust my grip and such so that this doesn't happen anymore.

Fuck...
 
2-3-2011

Assistance work

Standing Barbell Press barx8, 65x5, 95x5, 115x5, 155x10 np

Bicep was starting to hurt a tad at this point

Dumbell Row 50x10, 60x10,8 purposely only did 8 on the second set because of the bicep

Worked on my squat grip abit with 135lbs

Incline situps 3x10
Dumbell Sidebends 50x1x10, 60x1x10, 65x1x10

LOL, haven't specifically trained my obliques in months. It's been just over an hour since I got back from the gym and they are already sore hah.

Bodyweight 250lbs
 
out of interest, do you have trouble progressing on your standing presses? I have a real hard time getting any progress on my shoulder presses - standing or seated. I've even tryed microloading my military press with 2-3lbs per week and still cant get any sort of linear progression. Just wondering if you have had this problem before and how yuo have gotten around it. Its the only lift I have trouble with...
 
Fortunately I don't have a problem with the standing press. I've trained it roughly twice now in the past 2 months I believe and am actually stronger than ever on it. Next week I'll go to 165 for probably 5x5. I might take a line from Andalite and then do 165 for 1 high rep set the week after that and then go up to 175.

Barbell Press and bench press both compliment each other. If you keep getting stronger in one it will eventually help the other I believe.

2 things I have found watching Jim Wendler pressing have helped with the comfort of the lift.

Thumbless grip and wrist wraps. I don't feel any strain in the wrists and I just feel more powerful pressing with a thumbless grip. The wrist wraps stabilize the wrist because with thumbless you tend to bend the wrists more to stabilize the weight.

You might try an old school approach for 4-5 workouts.

Start out with just the bar and do 8-10 reps. Then go up in 15-20lbs jumps and do 1 set of 3 at each jump. When you hit typically working set weight do 3x3 or 5x5 depending on which you can do. Then continue going up in 10-20lbs jumps and doings triples. Each set past your regular working set weight you will likely want to push press. As the weight gets real heavy you start jerking it overhead. Continue until you reach your max weight hat you can jerk overhead for a set of 3 and then call it good for the day.

This causes alot of overload to the shoulder area and gets you used to putting heavier weight overhead.

Also you could try for a max single jerk once you get hit your triple weight limit. This should net you another 10-15lbs for a max single.

I know that alot of weightlifter's like to work on doubles and triples and then hit a max single pretty often. This is great when you are developing maximum power and strength.

Basically a decent amount of volume in the 1-5 rep range with triples forming the bulk is considered one of the best ways to develop strength and power in a lift.
 
2-5-2011

deadlift day

No dice

Pulled 165x5 and my left hip wasn't feeling it. I don't know why it's been one fucking thing or another the past 2 months or so, but it is what it is. Best I can do is deal with it and go hard when my body is ready. I may or may not squat hard on Tuesday if the hip isn't feeling good.

Seated Goodmornings 135x3x10 these are really tough. Heels only touching floor, it's entirely just the back.

That was it. Better than nothing. I'll be doing triples on the bench with 295 on monday.

Hoping I can squat hard, but if I can't I think I'll go for a heavy walkout at least to get the feel of the heavy weight.

Coach ok'd widening my grip because of the bicep's issue.

All the lifter's I train with that are competing are kicking ass in the gym and look to be on their way to some nice pr's.

It blows ass just having to stand around when you want to lift, but I figure it's not my time to shine atm for one reason or another. I am stronger than ever, but progress would be even faster if it weren't for these minor little injuries/tweaks I keep getting. One of these days this'll stop happening and when it does I am gonna go on a serious pr spree.
 
Man I feel you. Like I've said before I'm taking a little break from squats and deadlifts because of a minor tweaking in my back and just to take a break. Kind of sucks though :(
 
2-7-2011

Bench Press 135x2x8, 185x5, 225x2, 275x1

297x2+1 light assist on 3rd rep, wasn't driving legs hard enough.

297x3 clean, got my legs into it better

Biceps were crampin a little bit. I was happy with my performance so called it good.

Dumbell Declines 75's 3x12

Strict Cable Pressdown's-got a great tip to further refine my form, REALLY got a deep burn off these now, #5 3x10 plus a set at #6 and 7 before those 3 sets with my old technique. When I can do like #8-9 for sets of 10 with this technique my triceps are gonna be strong as fuck

Bodyweight 250lbs

Felt pretty good. Hip is questionable tomorrow. I'll take the weight as high as I am comfortable with. Who knows. I might be good for 400+ tomorrow. If not I'll at least do a good walkout with 450-500. I need more time with heavy weight on my back. Going from work sets with 365 one week to 450 the next just doesn't feel stable. The strength is there, but the stability isn't quite there.
 
2-8-2011

Thanks Glad.

Squat Day

Barbell Squat 165x5, 203x3, 275x1, 330x1, 385x1=retardedly easy

451x no go. Felt really strong walking it out. Went down well, but I loosened up abit in the hole and didn't pop my elbows forward soon enough. That and I was using a wide grip touching the outside collars so I couldn't get as much back tightness and elbow drive.

That said it was still kind of a confidence booster because walking the weight out and lowering it both felt really good.

I asked the coach why it felt so easy walking it out compared to the week before, but didn't feel secure in the hole and coming up and he said it was psychological/physical from having already unracked and walked it out last week. That makes alot of sense to me. I had already felt the weight last week so it didn't see, heavy unracking it this weight regardless of grip used.

Unfortunately with this super wide grip the weight felt fantastic on my shoulders, but he said my squat form was waaay better looking before. Next week I'm gonna move my grip inside the rack supports, but literally touching them which is still 3-4" wider than what I have been using, but a good 4-5" narrower than what I used today.

I was fuckin around with my grip on the weight while one of the vet pl'ers was getting wrapped for his heavy single and the coach said let me see what you got lol. So I got under the weight and with alot of effort and an unpleasant cramp in the bicep lifted it up and held it for a few seconds before putting it down. Lemme tell ya. 650lbs feels ALOT heavier than 450lbs LOL!

Probably be a couple of years before I squat that much raw, but it'll happen. I think I'll squat that suited up within a year or 2 for sure.

Anyhow that was the workout. Overall I was happy with it. The pl'ers gettin close to the meet fucking kicked serious ass tonight. They are looking really strong and I hope they absolutely peak at the meet.
 
2-14-2011

Bench Press barx8, 138x8, 185x5, 225x3, 245x1 warmup

260x5x5

Close-grip Bench 185x8, 205x8 205x2--had to stop, bicep cramped

Strict Cable Pressdown #5, 5x12 moving to #6 next week.

Bodweight 248-251lbs, someone fucked up the scale today at the gym

Overall felt pretty strong, weird vibe coming from the pl crew. Think they were pissed I didn't come in Saturday even though I didn't say I would that weekend.

Gonna have a talk with the coach and go my own way for awhile.
 
I can only imagine how heavy 600 would feel...I would LOVE to Front Squat that much. Actually, fuck that...at my level of 315 I'd love to FSQ 405 but 600 would be a lifetime achievement!
 
Well I'm a pretty intuitive guy. This group of lifters are extremely competitive, world class lifters. They all seem to expect a certain level of commitment that I just can't commit to right now.

Last night the vibe was pretty lame and it's not just me thinkin that.

All these guys are doing very well in their careers and lifting and you know they got this mentality right now that I can't match.

Most of the time when I train with them I don't feel competitive. Not just because most of them lift alot more weight than me atm, but because I'm just not in a great mind set right now.

I've been unemployed closing in on close to 1 year now and that doesn't make me happy. If it wasn't for my mom I would be fuckin screwed.

Then throw in the fact that every one gets pissed or flips you shit if you don't show up for a session and I just don't feel like putting up with that. Also when a bodypart of mine is aching or sore beyond typical from strain or whatever I'll cut a workout or sets short if it's bugging me. These guys are mega gung ho and look down on that. Of course I'm the only one of them that hasn't been seriously injured in the gym at all, let alone multiple times like all of them have been. There's no reason to get seriously injured in the gym if you listen to your body. There are powerlifters/weightlifters than have lifted for 20 years that have remained relatively injury free that put up big weights. The chance is always there for injury when you are really pushing it to the limit, but ignoring warning signs from your body just seems stupid to me.

I can make gains on my own. I don't plan on having a confrontation with them tonight. I'm just going to let the coach know I don't think I belong training with that group right now. My mind is not on the right level. They all want me to compete and right now I'm not really interested in competing. Also these guys are all natural pl'ers that don't have a fuckin clue about steroids and only the head coach knows I use which eventually is gonna cause issues. It's already awkward when I hear them make assinine comments about roids.

I just feel it would be best for me and the team if I do my own thing for now. Maybe in the future when things are going better for me and if I decide to quit using roids permanently(fat chance) then I might go all out with them.
 
Fair enough man. But if you quit now I wouldnt expect them to just allow you to jump back in with them in the future when you feel like it. Doesnt sound like they would take that well...

I wish I had a serious group like that to train with... But I can see how sometimes it would suck. I wouldnt like to be forced into doing the same program as someone else.

Out of interest, do all the PLers in the team have high levels of bf% ?
 
ghettostudmuffin said:
Well I'm a pretty intuitive guy. This group of lifters are extremely competitive, world class lifters. They all seem to expect a certain level of commitment that I just can't commit to right now.

Last night the vibe was pretty lame and it's not just me thinkin that.

All these guys are doing very well in their careers and lifting and you know they got this mentality right now that I can't match.

Most of the time when I train with them I don't feel competitive. Not just because most of them lift alot more weight than me atm, but because I'm just not in a great mind set right now.

I've been unemployed closing in on close to 1 year now and that doesn't make me happy. If it wasn't for my mom I would be fuckin screwed.

Then throw in the fact that every one gets pissed or flips you shit if you don't show up for a session and I just don't feel like putting up with that. Also when a bodypart of mine is aching or sore beyond typical from strain or whatever I'll cut a workout or sets short if it's bugging me. These guys are mega gung ho and look down on that. Of course I'm the only one of them that hasn't been seriously injured in the gym at all, let alone multiple times like all of them have been. There's no reason to get seriously injured in the gym if you listen to your body. There are powerlifters/weightlifters than have lifted for 20 years that have remained relatively injury free that put up big weights. The chance is always there for injury when you are really pushing it to the limit, but ignoring warning signs from your body just seems stupid to me.

I can make gains on my own. I don't plan on having a confrontation with them tonight. I'm just going to let the coach know I don't think I belong training with that group right now. My mind is not on the right level. They all want me to compete and right now I'm not really interested in competing. Also these guys are all natural pl'ers that don't have a fuckin clue about steroids and only the head coach knows I use which eventually is gonna cause issues. It's already awkward when I hear them make assinine comments about roids.

I just feel it would be best for me and the team if I do my own thing for now. Maybe in the future when things are going better for me and if I decide to quit using roids permanently(fat chance) then I might go all out with them.
Click to expand...


Sounds like it is time for you to do your own thing ghetto. You know your body, you know what you need to do to get bigger and stronger, and it is not beneficial to be goin into your workouts with ppl that have different goals.

And please dont stop using steroids lol
 
No they don't. I have the highest bodyfat % of them all. I've put on 50lbs in 8 months of lifting which would be impossible to be all lean and likely would be difficult to do without the mild level of testosterone I run atm.

The 3 top male lifters are all fairly lean, even the shortest guy. One of them is fuckin ripped. The coach lifts maybe once a week and rotates squats one week and deads the next and he's a smidge taller than me and weighs 265lbs, but he's a fuckin ginormous 265.

Not all powerlifters are chubby. Usually it's the super heavyweight guys and guys pushin way past their normal bodyweight level that are chubbin it.

I'm not some total fatass, but I don't sugar coat how I look considering how lean I have been in the past. I'm 250lbs at 5'8.5". Regardless whether or not I'm lean that's still pretty fuckin big and if I didn't want to be so anonymous on here I would post a pick in gym clothes to show it. Untrained I sit at a comfortable and healthy looking 195-205lbs.


As for lifting with them. Well my coach just reaffirmed why he is such an awesome guy. I chatted with him privately before working out today and told him how I felt. He wasn't mad at me at all. I've known him off an on for 7+ years. That's the difference though between coming up to a guy and being honest vs guys just not showing up anymore which I have already seen happen since I started lifting with them. He said when my mind is right I can come over and train with them any time.

I was really glad because I know how lucky I am to have a lifting mentor like him especially because he is literally a world class coach AND lifter. The whole competitive mindset is a great thing, but right now I just don't have that to give to him and I don't want to be a drag on the team atmosphere. He understood.


Squat Day

Barbell Squat barx5, 135x5, 185x3, 225x2, 275x1, 315x1, 365x1 w/belt warmup

405x3 with belt/wrist wraps

Maaybe had 4 reps in me.

Think I'm gonna use a modified progression scheme. Next tuesday I'll do 405x5 then the next week 410-415x3 depending on how I'm feeling. Maybe take a backoff week every 4-5 weeks and drop the weight 50-100lbs and do a double or triple for some deloading.

Hip felt pretty solid tonight. I think it might be 100% by next weeks session.

Leg Press 400x4x18 gooood pump and burn, hip felt great during these

foam rolled my left hip a couple times tonight. Left bicep cramped abit on the last 2 heaviest squat weights, but it was the least painful tonight it has been in weeks. I'm thinking I'm going to roll shoulder presses into monday's for now until my arm is good enough to go back to thursday night pressing.

Forgot to weight myself tonight. Don't really care. At this point I'm more interested in getting stronger with my current bodyweight than gaining any more weight. I'll probably check my weight once a month now or something.


Training with a serious group of lifters can be amazing, but if you aren't there mentally it can be a drag too because you are expected to perform to a certain level most of the time and to do certain things that you may or may not feel up to doing.

And Glad, I don't plan on stopping anabolics any time soon. I've learned too much about them and enjoy using them too much to just jump off atm. I'm not addicted to them and I could stop right now if I wanted, but when a person becomes educated about something and understands the pro's and con's about something well....you know what I mean.
 
Wow that's great that you do know your own body that well ghetto. I cant believe all those powerlifters are natural though that makes their lifts all the more impressive! I'm loving your suggestion about the leg press though it feels great and I hope it's keeping my leg strength up
 
Are you sure those guys are not on steroids? I don't trust people. People who've been doing this for a long time - especially your guys because you said they're at an elite level; wouldn't make stupid statements about roids...they may not know everything but they would know that regardless of roids you still need to work hard. It ian't a magic pill lol..
 
Let me put it this way. One lifter is set to possibly break a world record in the next competition.

Another has represented the Usa, abroad.

The 3rd has been training for 2 years straight under my coaches tutelage and is looking at putting up somewhere around 1575-1600lbs total in single ply gear with super strict rules at 230lbs bodyweight.

Another guy can post an +1800lbs total at 198lbs in single ply.


They don't so much make assinine comments as much as typical ignorant comments.

Just because you are an elite lifter doesn't mean you have studied up on steroids. Most lifter's even if they know a little about steroids don't understand what kind of gains you get from them and tend to think that you get bigger gains than the actual reality.

Granted, if I ran 750mg test ew + 20-25mg dbol ed right now instead of 375mg test a week I would probably have a bigass surge in strength and size, but that's not long-term viable and I might retain 25-50% of the initial gain afterwards.

Most guys that haven't actually done steroids think all of the sudden you will get a massive increase. Every one's idea of a big increase is different, but eh. Some day I'll have every thing in place to try a bigger cycle and see what the difference is, but for now I look at it as a way to ensure that I am always anabolic and that my lifting will create gains. 375mg test a week is nothing in cycling terms yet I'm still getting stronger every week. Then again I'm nowhere near my natural limit at least strength-wise so basically what's going on is I am allowing myself to gain at an above average rate over time because let's face it I can recover every week from my workouts np and fatigue buildup is much less and diminishes much quicker on aas.

Anyhow, my coach had np with me using. He didn't so much condone it as just not hold it against me so long as I didn't try to compete in the natural meets. His lifter's are all competing natural with random drug testing. I really don't think these guys are on any thing. With me my coach after a couple months had a pretty good idea I was on something because he's been in the game so long and I got alot of size pretty rapidly.

None of the lifter's look excessively muscled or have that "on" look nor are any of them that big overall except the coach and second most senior lifter who has been powerlifting for 20+ years and you would expect to be fucking yoked just like the coach.

I could be wrong and maybe 1 or 2 of them are on something. I know the coach is not aware of it if they are. Another thing in their favor is that they are all extremely competitive and the group mentality with the overseeing of the coach leads to a very progressive lifting environment. Same deal with the westside guys or team supertraining and how an elite level lifting environment produces a higher percentage of strong lifters and makes that process faster than what you could likely do on your own.

Hard to say really. Would I be shocked to find out 1 to 2 of them were on something. No. Do I think they are? I give them the benefit of the doubt. They have been busting ass under an elite level coach for at least 2 years a piece and several have been competing for 10 years or more.
 
2-17-2011

Assistance night

Decline situp, db side bend, lying leg raise performed in circuit fashion.

deline situps 3x10,10,6
Db Sidebends 55lbs, 3x10
Lying Leg Raise 3x15

Seated Strict Alt DB Curls 25's, 3x10 solid pump, left bicep was only a little irritable from these

45 degree Back Extensions bwx10, bw+25lbs behind head 1x8, bwx14 explosive reps

Warmed up on treadmill 3 minutes before workout, I heat up fast, then did 3 minutes on the seated bike for 3 minutes before the back extension, then walked around the gym 3x after the extensions

Foam rolled my left hip twice during the workout and also the right hip/thigh once as well

squat position inner groin stretch, runner's stretch, toe touch, couple of strict bw only lunges to feel the hip

Felt good. I had to get my ass into the gym after pretty much just sitting around all day. Glad I did.
 
Only problem with a long cycle like that is recovery if you ever plan on coming off, but you arent running insane doses at all either.

And it sucks getting strong as shit and then losing it after cycle, I hate that and Id rather it be consistent gains.

Either way great work so far ur strength and size has gone up a lot since you started. How many weeks more are u running it?
 
I'm thinking April I will come off. I'm not worried about recovery really. I was on for a similar amount of time a couple years ago running a low dose and had np coming off with some nolva, clomid and needto's sustain or dermacrine.

Thinking this time I'm gonna run hcg, nolva, clomid and needto's tribulis product for pct.

I admit I don't really feel like coming off, but I will because I do want to see where my bodies strength sits when I come off and I need to let the old system sit at normal for 3-4 months. I know I am not at my natural limit in strength or size, but I do expect a small drop in strength and similar to you probably 6-10lbs water loss. At 375mg ew I don't really feel "on". That said I still have enhanced recovery speed and tolerance to intense lifting and since I eat plenty I'm able to make steady gains without any plateau's yet.

I think after I come off for 3-4 months I will run the 750mg ew test cycle for 12-16 weeks.

Before I even consider that I need to get a fucking reasonable job.
 
ghettostudmuffin said:
I'm thinking April I will come off. I'm not worried about recovery really. I was on for a similar amount of time a couple years ago running a low dose and had np coming off with some nolva, clomid and needto's sustain or dermacrine.

Thinking this time I'm gonna run hcg, nolva, clomid and needto's tribulis product for pct.

I admit I don't really feel like coming off, but I will because I do want to see where my bodies strength sits when I come off and I need to let the old system sit at normal for 3-4 months. I know I am not at my natural limit in strength or size, but I do expect a small drop in strength and similar to you probably 6-10lbs water loss. At 375mg ew I don't really feel "on". That said I still have enhanced recovery speed and tolerance to intense lifting and since I eat plenty I'm able to make steady gains without any plateau's yet.

I think after I come off for 3-4 months I will run the 750mg ew test cycle for 12-16 weeks.

Before I even consider that I need to get a fucking reasonable job.
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I dont feel like searching for the answer. How long have you been on this cycle?
 
I've been on about 3 months atm.

Might seem like an excessively long cycle, but I've run 5 months with a less than perfect pct and came back np after already having done a few cycles already plus a couple ph cycles before that.

16-20 week cycles are not uncommon for experienced cyclers. Compounds like EQ are typically run for a minimum of 12-14 weeks etc.

The family jewels are still probably 2/3's normal size and sexual function is still good.

I wouldn't recommend cycling this long unless you are confident in what you are doing and know your body. I started the cycle with 500mg ew and currently run 375mg ew.

Some guys shrink to raisins within a week or 2 being on. It's just a theory, but everyone seems to recover differently whether it's a short or long cycle and I think how well your nuts hold up partially determines how easy you recover.
 
OIC, you made it sound like it was 5 or 6 months. I did 9 weeks @450mg ew of Test. Results were good, I gained 16 pounds at peak and then lost 6 after I quit Its been about, 8 weeks since I finished. Im a dumbass didnt do anything for PCT and I HAD it all in the cabinet. Ill just save it for my cycle in April I guess, lol.
 
The last time I was on I came off after about 10 weeks and didn't use any pct either.

I don't recommend doing it again. .. ...

Let's just say you might be ok doing it that one time, but I had run multiple cycles with pct and transitioned nice and smooth. When I came off without pct after having already done multiple cycles let's just say I felt like I had clinical depression, my head felt weird, no energy, no endurance, nutting sucked and a few other things for about 3-4 weeks before my body returned to normal.

I don't ever recommend it. EVER.
 
2-21-2011

Bench Press barx8, 135x5, 185x3, 225x2, 245x1 warmup

265x5x5 np

Standing Barbell Press 135x5 testing out weight

165x8 good set, last rep was a grinder

Strict Cable Pressdown #6, 5-6x8, lost track of sets, good burn

Seated L-Flye 25lbsx8, 20lbsx6, 15lbsx5 no rest between arms or sets

Weighed myself today 249lbs
 
In 2 weeks I'll be benching 275x5x5 and the week after that I'm gonna go for a max. I would guess 325-335 at that range.

2-22-2011

Barbell Full Squat barx5, 135x5, 185x3, 225x2, 275x1, 315x1, 365x1 warmup

405x6x1, wrist wraps and belt, 2 singles out of the 6 were a tiny sloppy. Depth was deep on all, but on 2 of them I ended up coming up slightly crooked on 2. I think I might have been a little off center on the bar.

Leg Press 450x4x18,18,18,25. There is zero pause on each rep and no rests and I wasn't even close to burnt out on the last set of 25. I could probably leg press this 40x straight, for technique I put my hands comfortably behind the head and use a medium wide foot placement with moderate toe flare. I drop the reps all the way down like knees outside of chest. Probably almost twice the range of motion I see of typical leg presses. Even compared to guys on EF that post vids of leg pressing.

Going up to 475 next week and probably 500 the week after for 18's.
 
ghettostudmuffin said:
The last time I was on I came off after about 10 weeks and didn't use any pct either.

I don't recommend doing it again. .. ...

Let's just say you might be ok doing it that one time, but I had run multiple cycles with pct and transitioned nice and smooth. When I came off without pct after having already done multiple cycles let's just say I felt like I had clinical depression, my head felt weird, no energy, no endurance, nutting sucked and a few other things for about 3-4 weeks before my body returned to normal.

I don't ever recommend it. EVER.
Click to expand...

Logs looking good brah....Im still trying to hit 315 on bench thats my shittiest lift

Yeah I wasnt going to transition without the PCT it just happened that way. I felt really good for about 3 weeks but the 4-5 weeks was definately a notch down in terms of feeling good overall. I did a really mild cycle, so my jump from on to being off wasnt that bad.
 
2-28-2011

Bench Press barx8, 135x8, 185x3, 225x2, 250x2 warmup

270x4x5, 5th set 1x7+light help on 8th rep, mighta gotten the 8th under my own steam, but I wasn't gonna sweat the guy, hadn't planned on a rep max on the last set anyhow.

Dumbell Clean and Press 55's x2, 65's x2, 75's x2, 85's x2

90's x3

Strict Cable Pressdown #6 4x10, 5th set 12 reps

Very strong workout. The db press was a pr. Previous best before I had quit lifting for a year so was 90's x1. Felt really strong in general today despite having only eaten once over the past 17 hours. Have some stuff going on in my life right now and was able to channel it in the gym. I love that about the gym. Back in the day when life was getting me down I would just stop working out, but now I just go to the gym and hit the weights hard and it helps. Cheap therapy.
 
Good work on the Db press bro...impressive. Sorry to hear things are getting you down man....keep that head up and continue to train hard.
 
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
 
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
 
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.
 
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...
 
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.
 
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.
 
I think you're overcomplicating your training if using bands. Your strength level is nowhere near high enough to even warrant there use imo. I don't mean that to be a dick because I don't really feel they would be that much benefit to me either at my current strength level.

3-8-2011

Full Squat barx8, 135x5, 185x3, 225x3, 315x1, 405x1, 435x1-belt and wrist wraps, belt only on 405 and over

Felt like I had about 10-15lbs in me on my max. Dropped it rock bottom and form was decent throughout. The walk out was ugly as hell though. I'm squatting in one of those stair stepping looking racks vs squat stands so I have to take twice as many step back as a typical stands walk out. I even joked to the guy spotting me on the max how ugly my walkout was.

Had my coach review my form and said I could bring my toe flare in abit and heels a smidge closer. Basically my heels are shoulder width apart and about 30 degree toe flare. It's not quite an olympic squat because of bar placement and grip, but the depth is pretty damn close.

Decided to take it easy and did 3 sets of 20 on the leg press with just 270. Wanted to get my hip joint moving and a little blood flow to the thighs.

Stretched the hips abit and foam rolled the left hip a smidge.

My coach says he believe I can squat 550 raw right now, but that I lack the confidence to do it atm. I said how can that be when I tried 500 and he was pressing on my chest pretty hard. He says he was barely touching my chest when I squatted that.

I trust my coach. I do think my mental state is holding me back.
 
3-12-2011

Rack Pulls 135x5, 225x4, 315x3, 365x2

425x6, deweight every rep. Used just my belt. I had at least 2 more reps in me. First thing likely to start giving would have been my shoulders rolling forward which is why I am gonna be doing more work for the traps and why I stopped the set short of max reps. Will do 440 next week np.

Stiff-legged Deadlift 245x2x10 np, I used lifting straps so I didn't have to mix my grip or worry about it. 255 next week np.

Power Shrugs 135x5, 225x5, 275x5

315x5x5 easy, I wanted to start light on these so I don't get debilitatingly sore or tweak my shoulders from the explosive upwards jerking motion. I will probably go up 20lbs a week until it starts becoming a real challenge and then drop the increases down a notch. I really like these. My apologies to anyone that likes regular shrugs, but I've always thought they fucking sucked ass. Back in high school I got my traps pretty huge one summer by doing 2 sets of about 30 reps once a week. The thing is, is that while I was only using maybe bodyweight at most I was explosively jerking every rep as hard and as fast as I could. Used lifting straps obviously on these.

I won't be surprised if my traps grow very visibly within the next 4-6 weeks.

One Arm DB Row 65x3, 70x3, 80x3, 85x3, 90x3, 95x3 these are all done tripod style with one arm supported on the top of the dumbell rack and bent over rather than yates style. One of the powerlifters thought my technique was sloppy, but what he didn't realize is that I have full control of the weight. Starts with a deweighted pull. Pull up smooth, but hard and fast to a quick contraction and then maybe a 1-1.5 second negative and rolling the shoulder down. Basically my whole upperbody twists as I do each rep from full extension at the start of the pull to some light leaning back and twisting on the contraction.

Dumbell rows have always felt natural doing them like this for me. I tried doing them like one of the pl'ers showed me and I feel stiff and lifeless doing them that way. Not to mention weak. I guess if my main goal was purely lat development from the row that would be ok, but I like going heavy on them and training them using 3 to 5 reps for pure strength and power.

That said I then did very strict wide grip pulldowns afterwards

#11 setting, 4x10 strict(has to be more than 110lbs.) I say this because I weigh 245lbs in gym clothes and today while I was fresh during rack pull warmups I managed to do 3 strict chinups with a rep or 2 in the tank and 3 pullups using just a tiny bit of kip. There is no way I can curl grip pulldown the #20 setting on the machine which would be 200lbs. My guess is that each setting is actually around 15lbs. This makes sense because I just started doing strict cable pressdowns on #7 yet I can do 135lbs on a barbell power french press style for reps and do a semi-strict negative on the french press with like 185lbs. If it is 15lbs than #7 would actually be about 105lbs which seems about right. This also meshes with my strict wide-grip cable pulldowns that I do sets of 10 on which would be 165lbs since I can pull my 245lbs ass up for a few decent reps.

Anyhow, GREAT workout. Felt strong. Didn't max or go all out on any set today because I felt so good that I didn't need to. One of the best workouts I have had in awhile.
 
Well it looks like my whole philosophy on training and how you look not mattering is bullshit and that I am full of shit.

I'll explain.

Let's just say the first girl I ever loved that loved me and that I still have thought about from time to time for the past 13 years is now back in my life in a way. We have talked on the phone, but she lives in another state so I probably won't see her for awhile.

This is where my whole outlook on training and physique just did a complete 180 today. I saw a pic of her today from about 2 years ago. She is absolutely beautiful. As beautiful as I thought she would grow up to be and apparently does not have a boyfriend nor has had one for quite some time.

I'll be completely honest. I have never been more motivated to get my ass into killer shape than now. After I saw that pic I was like how can I expect her to like what she see's when I don't look as good as her.

It's like a switch just flipped in my head.

As of tomorrow I am going to create a meal plan to start losing bodyfat.

Other than a big dietary change I am going to continue training the way I have been, but start doing cardio 30-45min 4 days a week on top of my lifting.

My goal is to cut down to a very solid, strong and good looking 205-215lbs.

So anyone that wants to slam me now go ahead.;)
 
ghettostudmuffin said:
Well it looks like my whole philosophy on training and how you look not mattering is bullshit and that I am full of shit.

I'll explain.

Let's just say the first girl I ever loved that loved me and that I still have thought about from time to time for the past 13 years is now back in my life in a way. We have talked on the phone, but she lives in another state so I probably won't see her for awhile.

This is where my whole outlook on training and physique just did a complete 180 today. I saw a pic of her today from about 2 years ago. She is absolutely beautiful. As beautiful as I thought she would grow up to be and apparently does not have a boyfriend nor has had one for quite some time.

I'll be completely honest. I have never been more motivated to get my ass into killer shape than now. After I saw that pic I was like how can I expect her to like what she see's when I don't look as good as her.

It's like a switch just flipped in my head.

As of tomorrow I am going to create a meal plan to start losing bodyfat.

Other than a big dietary change I am going to continue training the way I have been, but start doing cardio 30-45min 4 days a week on top of my lifting.

My goal is to cut down to a very solid, strong and good looking 205-215lbs.

So anyone that wants to slam me now go ahead.;)
Click to expand...

Cool cool you vain son of a bitch. I always knew you were a conceited prick. Haha just kidding that's understandable if you lost bodyfat and stayed strong you would be one solid bamf at 205-215
 
Thanks for the kind words guys. Basically I don't care about looking great as far as my general lifting/eating philosophy, but people generally hook up with similarly attractive/in shape people etc.

I might be really strong, but the first thing she would see is my rounded face and slight gut. My brain was like........NOT GONNA HAPPEN! lol

Anyhow I am using a rather controversial diet plan that I have used in the past. It's the warrior diet.

Today I ate an orange for breakfast with some fish oil and extra c and a 5 hour energy(loaded with b vitamins).

Lunch was a scoop of whey in water and an apple.

On my way home I had a banana.


Speed Bench barx5, 135x3, 155x3 warmup

185x8x3 explosive reps, about 60 seconds rest between sets, 90 tops

dumbell clean and press 55's x3, 65's x3, 75's x3

giant set one dumbell clean and push press/jerk, 1 each arm

80x1, 85x1, 90x1, 95x1, 100x1, no rest at all

Strict Cable Pressdown #7 5x8, last 2 sets the form got looser, but it wasn't sloppy.

Bodyweight 241lbs-granted I had like nothing in me practically

After my workout I had some Ivar's(laugh if ya want) fish n chips. Total meal calories about 1000-1100.

I'm gonna eat some more here in about 15 minutes. Probably another 750-1000 calories. I'll take some whey right before bed in water.

Basically I'm gonna eat about 75% good during the night. Take Ivar's for example. Fried food, but the fish is real and good and the meal provided alot of fat since I have had like none all day.

Next up will likely be a huge glass of milk, oatmeal with raisins and some butter.

I'm not gonna break it down for every day, but basically the diet works for a couple of reasons.

During the day you burn bodyfat stores for energy. You eat only small, easily digestible foods in small amounts to feed the brain and keep your blood sugar ok. Fruits, whey protein, light yogurt all fit the bill. Veggies work too.

Then at night you eat an assload either in 1 giant meal over a period of time or over the course of 3-4 hours.

You are supposed to eat a wide variety of healthy foods etc.

It also works because over the course of a couple of hours it's hard to consume more than a couple thousand calories.

So figure during the day I took in about 400-500 calories. During the night my goal is around 2500-3000 calories over 3-4 hours.

Right there is calorie reduction and that's me at 241bs. Your typical person would not pack in that many total calories.

Anyhow, I have used it successfully before and I look forward to leaning out with it again.

I know how to break down every thing into percentages blah blah blah. I've done it in the past, but honestly I liked leaning out on the warrior diet better.
 
3-15-2011

Barbell Full Squat barx3, 135x3, 185x3, 225x2, 275x1, 315x1, belt+wrist wraps 365x1, walkout with 475

415x5x1 couple singles were a tiny bit sloppy. Need to keep my technique on point, every rep

That was it. Strength and energy was very good. Didn't do any leg presses after because I wanted to rest my left hip abit.

Second day on warrior diet. No strength loss so far, but then again it's only been 2 days. Next week's heavy bench day will definitely let me know if my strength is holding or improving while on it. If I don't make 280x5x5 which would be the first time I haven't made a weight progression in like, well not since I started really. If it happens I'm dropping the warrior diet.

I love the concept and idea behind the diet, but I'm not gonna lose strength just to lean out for some girl I haven't seen in forever. If strength holds or improves warrior diet continues.
We shall see.

Bodyweight 241lbs
 
ghettostudmuffin said:
3-15-2011

Barbell Full Squat barx3, 135x3, 185x3, 225x2, 275x1, 315x1, belt+wrist wraps 365x1, walkout with 475

415x5x1 couple singles were a tiny bit sloppy. Need to keep my technique on point, every rep

That was it. Strength and energy was very good. Didn't do any leg presses after because I wanted to rest my left hip abit.

Second day on warrior diet. No strength loss so far, but then again it's only been 2 days. Next week's heavy bench day will definitely let me know if my strength is holding or improving while on it. If I don't make 280x5x5 which would be the first time I haven't made a weight progression in like, well not since I started really. If it happens I'm dropping the warrior diet.

I love the concept and idea behind the diet, but I'm not gonna lose strength just to lean out for some girl I haven't seen in forever. If strength holds or improves warrior diet continues.
We shall see.

Bodyweight 241lbs
Click to expand...

Wow are you really expecting to improve strength when dropping down to 205-215? Thats going to be a hard goal to obtain
 
ghettostudmuffin said:
Well it looks like my whole philosophy on training and how you look not mattering is bullshit and that I am full of shit.

I'll explain.

Let's just say the first girl I ever loved that loved me and that I still have thought about from time to time for the past 13 years is now back in my life in a way. We have talked on the phone, but she lives in another state so I probably won't see her for awhile.

This is where my whole outlook on training and physique just did a complete 180 today. I saw a pic of her today from about 2 years ago. She is absolutely beautiful. As beautiful as I thought she would grow up to be and apparently does not have a boyfriend nor has had one for quite some time.

I'll be completely honest. I have never been more motivated to get my ass into killer shape than now. After I saw that pic I was like how can I expect her to like what she see's when I don't look as good as her.

It's like a switch just flipped in my head.

As of tomorrow I am going to create a meal plan to start losing bodyfat.

Other than a big dietary change I am going to continue training the way I have been, but start doing cardio 30-45min 4 days a week on top of my lifting.

My goal is to cut down to a very solid, strong and good looking 205-215lbs.

So anyone that wants to slam me now go ahead.;)
Click to expand...

A couple of things.

Firstly, I don't think you need to be slammed at all. I think whatever you do is going to lead you to a happy place. Thats because you are what you are. So, major props for trying to get this girl back. I really hope it works.

Secondly, WD is the bomb. I've done it in the past, but I'm learning how to use it for a slow body recomp now :) I think it's solid and if you bought IA's book like me then you're on the right track. Good luck!
 
LOL.

After about 2 days I came to my senses. I still have feelings for that girl.

BUT, I want to bench 500 and full squat 6 plates each side for reps.

I have used the warrior diet in the past with great success, but it's not gonna work for me to get that strong.

Girls are great, but I want to be strong as a motherfucker for me. If she doesn't find me attractive or my personality doesn't win her over so be it.:stilleto:

Basically I'm not gonna curtail my goals specifically just for a woman and what she might think of my looks.

Food and weights recommence.
 
ghettostudmuffin said:
LOL.

After about 2 days I came to my senses. I still have feelings for that girl.

BUT, I want to bench 500 and full squat 6 plates each side for reps.

I have used the warrior diet in the past with great success, but it's not gonna work for me to get that strong.

Girls are great, but I want to be strong as a motherfucker for me. If she doesn't find me attractive or my personality doesn't win her over so be it.:stilleto:

Basically I'm not gonna curtail my goals specifically just for a woman and what she might think of my looks.

Food and weights recommence.
Click to expand...


LOL nice bro
 
3-19-2011

Posterior Chain Day

Rack Pulls, pins 2" below knees

135x5, 225x5, 315x3, 405x1, 440x6 w/belt

Barbell Stiff-legged Deadlift w/straps

260x2x10

Power Shrugs w/straps

260x3, 315x3, 335x5,5,5,5,9 It's hard for me to do more than about 5 reps on these without risking my form getting sloppy, I think I'm just gonna do 5's and then throw in a high rep set of db shrugs to finish them off

One Arm DB Row 60x3, 75x3, 80x3, 85x3, 90x3, 95x3, 100x3, 60x15

Wide Grip Cable Pulldown #12, 3x8, #10, 1x12

Seated Alt DB Curls 35's x6, 25's x7

Bodyweight 244-245lbs

Solid workout
 
3-21-2011

Bench Press barx5, 135x5, 185x3, 225x3, 255x2 warmup

280x5,5,5,3+2 forced, 1+2 forced

Strict Cable Pressdown #7, 5x9 not all sets were perfect, I will be staying at this weight until I can do 5 sets of 10 all in good form

Didn't do shoulders today. I actually debated calling it after the 3rd set of bench. Last night my head felt a little off and I didn't sleep well.

I'm glad I got 3 sets on the bench legit, but I was also upset because it is the first time I have failed to do all the sets across pretty much since I started lifting 10+ months ago.

Next week I'm going high volume and light per coaches recommendation. I'm gonna start on 25's on the dumbell bench and rest about a minute between sets and run the rack up until I can't get 10 reps with a weight. I'm hoping to make it to the 75's as that would be about 110 reps total

Bodyweight 244lbs
 
whats up with the straps on those shrugs and sl's?... seems a bit unlike you...

i was at Sport's Authority this weekend, needed some chalk, which they were out of, but grabbed some shorts on clearance to squat in... i was contemplating getting some straps and i even had them with me up to the checkout lane... but i told the cashier i didnt want them at the last second...
what are your thoughts on them bro... i see guys like you and then thatbloke using the hooks... im thinking they might help me on rack pulls, but i can pretty much grip the heaviest dumbells (120's) for rows, and i can power shrug in the low 400's for 5 reps no prob...
i always put them in the same category as gloves... but im thinking now i might give them a shot...
i suppose it would help me put more focus on the pull, and i would not have to put so much energy into gripping the bar...
what are your thought on this?...
 
Straps are definitely not in the gay category when properly used. They are if you use them on stuff you don't absolutely need them for though.

I believe Thatbloke likes actual hooks whereas I prefer actual straps. Both work great. When I use my straps I put my hand on the bar and loop the strap under the bar and then over the top and grip it so I'm only gripping the thin width of 1 strap layer. Alot of guys do multiple loops which is not the way imo.

I only use them on power shrugs because my grip is not strong enough to resist the explosive movement of that weight. If you can hold onto 405 np and are doing an actual "explosive" power shrug that looks like the second pull of a clean then you sir have some strong ass hands.

I decided to use them on stiff-legged deads because my goal is not to get a grip workout since I'm doing 2 sets of 10. I pretty much want grip a non factor when I do these so I can concentrate more on the stretch of the hams and pressing through as I come up.

I haven't done power shrugs in ages, but I'm going up 20lbs a week and 10-15lbs ew with the sl deads. I suspect within about 4 weeks I'll be using 405 on power shrugs and 315 on stiff legs.

Obviously I don't use them on regular deads nor heavy rows so I still get a decent grip workout. I'm not using chalk on my deads atm and don't have a problem holding 450+ for reps.

Last time I had my grip tested without doing any specific training I tested 165lbs on a very expensive hand dynamometer so I could easily close the captain's of crush #1 and only 30lbs off the #2.

My opinion is that grip strength should never be neglected, but outside of being able to hold onto a max deadlift, clean or a heavy dumbell row that is all that is necessary for a strong lifter unless you are a strongman competitor or hand strength specialist and absolutely require a monster grip.

If your spinal erectors are being held back on maximal strength because of your grip which could be holding you back on your max deadlift then straps may be the answer. I guess it all depends on how much heavier your rack pulls are than your 1 rep max deadlift.

As of this coming Friday or Saturday I will be doing rack pulls 2" below the knee with my previous max deadlift and don't require straps or chalk. You may be 100lbs or more over your dead and in that case I would say that you are not grip deficient so the use of straps is warranted.

Lifting gloves are always gay because they protect from callus buildup and as every man should know, strong callused hands are manly and smooth soft hands are girly and that's just the way it is. Straps do not fit into this specific criteria for gayness.

Excessive straps use can lead to dorkville.

This is all purely my opinion.

But, I am not alone on this...:theshadow

lol
 
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