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A Lifter's Iron Log...

ok, my rack pull is not a lot more than my max dead because my grip goes out first on it... my grip fades around 525ish...
i do use chalk and a mixed grip on my power shrugs... if that explains a bit...

now YOU have some strong ass hands to be pulling that without chalk... 315 is hard for me to get a good grip on without chalk... i can pull it, just not much more...
i think its all the guys running around at my gym using straps on just about every lift they do that makes me think twice... i will have to give them a shot and see how much i can rack pull with them, then decide from there if its worth it or not...
 
3-25-2011

Rack Pulls 135x5, 225x3, 315x2, 405x1, 455x1, the 455 was not as tight as I would have liked. For some reason didn't have much gusto on the heavy pull here so called it on the rack pulls.

Power Shrugs 225x5, 275x5, 315x5, 365x5,5,5,5,8-9

Barbell Stiff-Legged Deadlift 275x1x10

Muscle Snatch and Power clean 135x1,1 each, 155x1,1 each, 165 fail muscle snatch, 165x1 PC(power clean) 185x1 PC, 205x1 PC,1 more and push pressed it

Rack Barbell presses 135x1, 145x1, 155x1, 165x1, 175x1, 185x1 all strict, only rested as long as it took to change the weights

rack push press 205

Strict Dumbell Shrugs 100's 2x15, 1 minute or less rest between sets

Throughout workout I did 2 sets of strict parallel grip chins for 2, a couples strict singles on moderate width pullup and a few kipping pullups as well

Bodyweight 241-242lbs

Intense workout:lightning
 
3-27-2011

Bench Day

Bench Press barx5, 135x5, 185x3, 225x2, 255x2, 275x1 warmup

335x1-my step-bro touched the bar so I couldn't count this.

340x1, I made damn sure his hands were nowhere near the bar for this lol

Strict rep, it stalled mid-way up for a second, but then I pushed past the sticking point and easily locked it out. Woulda past competition because the bar never lowered, just hovered for a sec. I didn't actually pause on the chest, but it was a smooth controlled lowering with a light touch and then a smooth press up. I have noticed this on my max attempts on bench. I have a clear sticking point about 4" off the chest and I kinda stall there for a sec and then EASILY press it to lockout. I wouldn't be surprised with some rack presses for a month and a bench shirt I would put up 400+ np in single ply as 340 feels like nothing to lock out.

One of these days I will learn how to explode off the chest better without resorting to bouncing it and really blast my max up. 350 should be coming within a month or 2 np.

Strict cable pressdowns with v-bar handle, half stack for 10, 3/4 stack for 2 sets of 10, whole stack for 2 sets of 10. We were at a gym close to my bro's house and they didn't have a straight bar attachment lol.

Dumbell Bench 55's x7, 75's x10-12 strict, 55's x14 slow and smooth

That was it.

Great workout. I will bench 405 raw in the not too far off future.
 
3-29-2011

Barbell Squat 165x2x5, 275x1, belt+wrist wraps from here on, 385x1, 425x1

Leg Press 450x3x10-12, each rep is 4/4 temp, lol these suck

That was it. Felt pretty solid. I think I am going to try for a max deadlift on Friday and then start a cycle or 2 of 5/3/1 again.

Bodyweight 244-245lbs
 
3-1-2011

BIG PR today

Deadlift 135x5, 225x3, 315x1, 405x1 warmup

475x1 pr +20lbs

500x1 pr +45lbs

BOOYAH!!!

Belt only, no chalk baby. Overall 500 went up nice and smooth. I believe rack pulls have played a part in improving my deadlift since I haven't actually deadlifted in like 5-6 weeks? I believe the power shrugs are the biggest contributor though. My traps are now strong enough when applying maximal force to break the bar off the ground without my shoulders caving down and in. As a side benefit the traps have gotten noticably bigger from the power shrugs.

My traps did drop abit at the top of the pull, but I got the shoulders back without issue and I am confident this dead would have passed competition.

Power Shrugs 225x5, 275x3, 315x3 warmup, even after deadlifting I like to pyramid up on these because of the ballistic nature.

375x5,5,5,5, last set 8-9 reps

Barbell Stiff Legged Deadlift 285x13, I try to keep the shoulder back while doing these for added trap strengthening.

That was it. AWESOME workout and huge PR.

Bodyweight 247-248lbs
 
4-3-2011

Bench Day

Bench Press 135x8, 185x5, 225x5, 255x5, 275x8 pr, I actually wanted 9-10 reps, but it's still a 1 rep pr.

Incline Dumbell Bench 75's 5x8

Cable Pressdown #7, 5x10,10,10,9,9 form wasn't bad, but used plenty of body english on the last 3 sets to get those reps, got a great pump from these

Overall it was a decent workout. Not great, not bad.

Bodyweight 246lbs
 
4-6-2011

Woke up feeling like an old fart today. I'm only 31, but lol I felt like a rusted old junker all day.

Full Squat barx5, 165x5, 275x5, 310x5 warmup

355x8 +9th with light spot. Belt and wrist wraps. One of the guys said if I dropped them any lower there'd be skidmarks on the floor lol.

Leg Press 470x4x18 np, max range of motion on these as always

Single Leg Calf Raise BW+25lbs db, 3x8

These are surprisingly difficult. I fully believe if you have good calf genetics that if you can do 2-3 sets of these with a 50lbs db for 15-20 reps you will have awesome calves. Arthur Jones originally made this statement and I wouldn't be surprised if it's in fact true.

Bodyweight 246ish

Overall a decent workout despite feeling a little tired/weakish today. My body might be fighting a bug.
 
4-8-2011

Deads Day

Deadlift 135x5, 225x5, 315x3, 405x1 warmup, I was supposed to pull 405 for max reps, but all the powerlifters were egging me on to go heavier so...

500x3

Pulled 500 last week with some change left over, today pulled it for 3 reps. Definitely that 3rd rep was the hardest I have ever pulled. I don't even want to know what my face looked like on that one.

Power Shrugs 135x5, 225x5, 315x5, 385x5x5

Stiff-legged Deadlift 295x12 feel these good right under the ass cheeks lol.

Wide Grip Cable Pulldowns #11, 5x10 good sets here

Super Strict DB Row 50x2x8, I can row alot more if I go looser style, but it seems to be the one exercise that aggravates my outer left elbow so I'm keeping the rows lighter and stricter.

Bodyweight 246-247lbs

Great Workout. Had my step bro lifting with me. His second time in the gym over the last 2 weeks with me after not doing any lifting in like 6 years. He's 6'2", 215lbs and he "almost" deadlifted 405 today and benched 200. He got the 405 half way up before stalling so I know he was good for 385 np and he did bench the 200. That's untrained...

Needless to say he has awesome strength potential.
 
Thanks guys.

4-11-2011

Bench Day

Bench Press 165x8, 231x3, 265x3 warmup

292.5 x5+2 forced reps. Coach was spotting and said he barely even touched the bar on the 2 forced reps. We were using kilo plates.

Dumbell Bench 80's 5x10

Cable Pressdown #7, 5x12,11,10,9,8 The first set was very solid and strict, most of the second set was really good form, the 3rd set started using a little body english on like the 8th rep and up, 4th and 5th sets no more than 6 strict before they started getting loose.

Bodyweight 247lbs

Solid workout today.
 
I haven't unfortunately. I thought things were going good, but right now I can't afford it. I definitely will when I get some steady money in.

Squat Day

165x2x5, 275x3, 330x3 warmup

375x6 +2 forced reps, spotter said he barely helped me on these forced reps which seems right because I just needed a tiny nudge at the sticking point.

Leg Press 500x4x18,18,18,20

Had a pretty solid workout despite not eating anything at all today until I got home from the gym. Long story short, slept in pretty late, had a few mishaps during the day, still put in a good workout.

Bodyweight 244lbs, I expected this with nothing in me.
 
i know how that stuff goes bro, ive been planning on going on trt as my cycle ends this week...
i have like 2.5mL's of test to hold me over about 3 weeks... but been broke with all kinds of bills, truck's rear end went out, and my daughter needs some money now to start playing on her competitive soccer team... i used to get like 60hrs a week, now down to about 48-50, which is a pretty big difference in weekly pay...

great workout for no food!... i wouldnt even attempt it...
 
4-16-2011

Power Shrugs barx5, 135x5, 225x5, 275x5, 315x5, 365x3 warmup

405x5,5,5,5,8

Barbell Stiff-legged Dead 315x12, I didn't feel like doing heavy deads today so I went heavier on the this.

Wide Grip Cable Pulldowns #12, 5x8, next week go for sets of 9

Tried to do some ghetto natural glute ham raises with a bosu ball next to the wall. Actually works reasonably, but I can't seem to wedge my feet against the wall well so I was on the balls of my feet. 2 sets of 6-8 using hands to push me up.

Also did 2 strict pullups to the chin inbetween one of my deadlift warmup sets. 2 pullups motherfuckers WHoooooohooo! lol

Bodyweight 246lbs

Also should add I slept in pretty late and had not eaten when I went to workout. By the time I got to the pulldowns I was running on fumes. Still, was a good, short workout.
 
How do you do your SLDL? Do you do the arched back straight leg version or the rounded back locked out knee version?

Good shit on the pullups, I remember how much I sucked at chins when I was heavy. It was annoying because wide grip chins are the only exercise that give me real deep soreness in my lats. Something I used to do is shorten the ROM. I did "forehead pullups" for a while just pulling my forehead to the bar and progressed to eyebrow, nose, mouth then real pullups, just using the ROM as progression. I could do 6 sets of 4 wide grip "mouth pullups" at 215 lol :biggrin:
 
I pretty much do them like this guy except I go lower and touch the plates on the ground lightly for depth check. I use lifting straps so I don't have to focus on my grip at all, no belt:

YouTube - Todd Jewell - 495 lb. stiff-leg dead lift 11-12-09


My pullups start going to complete shit past about 225lbs.

Back when I was 195lbs and training sorta cross-fit style I could do sets of 5 perfect sternum chinups where you do a strict chinup to the bottom of your pecs. Bar touches the actual lower pec and your upper body is more horizontal than vertical. This is the hardest and best basic chinup you can do. I don't think you'd ever have to use more than 50lbs weighted on these performed properly and if you could you would be a leet chinup guy.

I know my lats were looking real solid when I was doing those. Better proportionally to everything else than they do atm.

I would also do sets of pullups around 5 reps all the way up touching the bar to the upper chest.

I have had trouble doing heavy rows for awhile now. For some reason they seem to aggravate my outer elbows. Surprisingly chinups/pullups and even power cleans don't hurt my outer elbows at all.
 
4-19-2011

Bench Day

Today we used a black band looped over the bar by the fattest part of the collar and looped under the bench and hooked onto the other side. So one band. Tension about 125lbs at the top.

135x8, 185x5 no band

bar+bandx5, 135+bandx5 warmup

185+bandx6+2 light forced reps
205+bandx1+2 moderate forced reps
185+bandx5
185+bandx3+2 light forced reps
155+bandx3+2 moderate forced reps

No more bands

Close-Grip Bench 225xfail, my muscles were totally cashed out.
185x3+2 forced reps, muscles like woaw jello

Cable Pressdown #7, 2x12,9

That was it. The band and forced rep thoroughly smoked all my pressing muscles.

Bodyweight 246lbs
 
Well I came to my senses and decided I wasn't going to derail my strength goals over whether or not some girl thought I looked good.

We talked once and had a pleasant conversation. Nothing has come of it. I have to say at this point I'm not losing any sleep over it.

Nothing is going to stop me from benching 400+ raw and deadlifting and squatting over 600 raw.

I will probably lean out as I start hitting my late 30's or when I have reached a point in my strength where I am comfortable with the strength loss that would occur leaning down to a fairly athletic state.

Right now in a perfect world eating a perfect diet and probably using a mild-moderate dose of testosterone I could cut down to a pretty good looking 205-215 and retain 85% of my strength. I'm not willing to accept that kind of loss in strength atm though.

That would be like going from benching 340 or more raw to a 290 bench and dropping from like a 525 dead to 445. That's a big loss and it's not worth it to me just for looks atm.

Now if we take me say 5 years from now and I can bench 450 raw and deadlift 675 at a bodyweight of 245-265lbs that would drop to 385 bench and 575 dead at around a lean 215-225lbs and that I would be happy with.

I can be lean at any point in time if I want, but to me that's dime a dozen. I can deal with looking shitty for several years as I continually keep getting stronger and stronger above and beyond your typical strong gym rat.

At 5'8.5" a fairly powerfully built guy in attractive condition would weigh around 190-205lbs. That's too small for my goals. I'm not trying to be 240lbs and 8% roided out looking, but I know I can eventually maintain a solid, good looking 225lbs at my height and perhaps 12-15% bodyfat which on my body looks quite good.
 
ghettostudmuffin said:
I pretty much do them like this guy except I go lower and touch the plates on the ground lightly for depth check. I use lifting straps so I don't have to focus on my grip at all, no belt:

YouTube - Todd Jewell - 495 lb. stiff-leg dead lift 11-12-09
Click to expand...

Apparantly, the guy you linked to doing the SLDLs stopped a guy the FBI was after for a while from robbing a bank by beating the shit out of him and breaking his ribs, lol. YouTube - Bodybuilder Todd Jewell twarts bank robbery
 
4-25-2011

Bench Press 135x8

bar+band, band=125lbs tension

bar+bandx5
135+bandx5

155+bandx4x5

no more band

245x4
275x4,4,6+2 light forced reps

Dumbell Decline Bench 80's x8, 100's x4+4 light forced reps, 80's x8

Solid workout. Came in feeling kinda blah, but felt pretty strong.
 
4-27-2011

Full Squat barx5, 135x5, 185x3, 225x1, 275x1, 315x2x1, 275x3x3,1,1

Went pretty easy on the squats today. My left hip has been feeling better and I want it to get fully healed. I think ever since I strained it that I have been twisting or leaning a little to my left. Today I very slightly tried to imagine squatting down while keeping my torso to the right abit which in reality was probably perfectly straight forward since my hip felt great doing this.

One of the pl'ers also noticed I tend to bench with the right foot farther forward than the left which throws off balance and leg drive.= so I'm working on that as well.

Turkish Getup 50lbs db, 2x1,2. Basically one rep is going up with each arm once so doing 2 reps is going up and down 4 times total. The weight was light. I can tell I haven't done these in awhile.

Bodyweight 248lbs. I had 4 taco's about 45minutes before the gym so was a little heavier than usual.

Overall a very casual workout. Friday I will go pretty hard.
 
4-29-2011

Back Day

Deadlift 135x5, 185x3, 225x2, 275x1, 315x1, 365x1, 455x2x1, 225x5 pulled fast, wasn't feeling that strong maximal-wise today so changed it up abit.

Power Shrugs 135x5, 225x5, 315x5, 365x3, 415x6-felt my form was a little sloppy on these heavy ones so dropped down to 315x20. I was surprised how much of a cardio workout that was. Not as bad as doing 315x20 on squats or full deads, but it still gassed the crap out of me. I can do weight up to around 365 atm very explosively with alot of snap to the reps. Anything over 365 I still get a solid range of motion and still have some explosiveness to the reps, but they definitely aren't as snappy. Think I'm gonna work on building up to like 365x2x20 and then maybe try going heavier again with sets of 5.

Stiff-legged Dead 325x10

Time was running abit short so that was it. Next week I think I will maybe start off with deficit pulls and make sure I get some pulldowns and maybe some 1 arm snatches in.
 
5-9-2011

Haven't posted in abit because I took a full week off from the gym.

I just switched gyms today to a crossfit affiliated gym. This gym has it all AND they have a serious powerlifting crew.

My goals are changing. I still want to be strong, but I want to lean down abit to like 215ish while greatly improving my cardio, flexibility and general strength and conditioning.

I am still going to work the big three each week, but I will now incorporate kettlebell drills, plyometrics, single leg work and stretching into my workouts after I work the big lift for the day.

I am no longer "on" anything and I want to stay off anabolics for a good year or so. Tomorrow marks 2 weeks since I last injected 250mg sustanon so sometime between tomorrow and next week I am likely to feel a drop in mood, sex drive, etc etc. I'm hoping the coming off isn't really nasty. Luckily I am not working full time because they last time I came off I was busting my ass at a lumbermill while coming off cold and let me tell ya that was hell. Here's hoping it's not too hideous this time.

Bench+random shit day at new gym

Bench Press 135x8, 185x5, 225x5, 265x5, 275x5, 265x5 w/slingshot, 265x5 That was it. Weight felt alright. Next week I'll use 270 for 5x5.

After the benching I really just did whatever I felt like which was basically a pseudo circuit with chinups, kettlebell cleans, presses, swings etc. I can't log sets and reps, but guess I did about 15 chins doing 2-3 at a time, a couple single pullups and used around a 50ish pound kb for most of the work. The chins were performed strict to the collarbone. As my weight drops and my chin strength increases I will transition into sternum chinups.

Banged out a really solid set of 25 on pushups. Also did some light leaping to grab on some of the moderately higher chinup bars.

Cleaned and pressed a +90lbs kettlebell with my right arm. Cleaned it, but couldn't press it with my left. One of my new goals is to own that kb for turkish getups, swings, snatches and presses etc. I'll get the exact weight of it next time I go in, but I believe it is 92-96lbs. Fucking thing is a chunk lol.

Took plenty of rest between the bench sets, but really worked it on the circuits and got pretty gassed.

Good workout. Onward and forward to getting leaner and meaner all around.

Oh ya, no more big bowls of ice cream at night lol.:theshadow
 
Last edited:
Good shit bro. Besides ice cream is for chicks lol.

You'll feel awesome when you are getting lean. It changed my whole personality. Made me more confident, fitter and healthier, my face/chin/neck got much better looking and just made me feel more comfortable generally. It's so much better being lean enough not to have a gut that sticks out.

The great thing about cutting weight is once you get into the mindset and really dedicate to it you can see results every week - even every few days if your strict enough which feels great.
 
5-11-2011

Barbell Squat, sprint, leap complex

Warmup-Barbell Full Squat barx5, 135x5, 185x5, 225x3

275x3+10-12yd moderate sprint to short leaping bar grab. Drop and then double leg jump up to a higher bar. Walk to the fountain, rest abit, repeat. 3 sets

295x1+10-12yd sprint and leap for 2 sets.

315+10-12yd sprint and leap for 2 sets.

Rest for 3-5 minutes and figure out what I want to do next.

50lbs kb turkish getups 5x1, 1 rep each side, take a drink of water, repeat, no rest except for walk to fountain=maybe 40feet away. This was very easy other than feeling moderately winded while doing it.

Full body stretching for 5 minutes or so.

My goal is to train for 30-45minutes 3 days a week average using fairly heavy weight and lowish reps using circuit style training and cutting rest times.

This is abit different than typical cross-fit workouts as this emphasizes heavier weight and low reps with the main anerobic cardio coming from decreased rest between exercises and each circuit rather than moderate to high rep work with lighter weight and less rest.

Basically I want to be able to perform at a relatively high intensity for 30-45minutes lifting significantly heavier weight than your typical crossfitter and developing solid cardio without decreasing strength too much from overuse of higher reps and lighter weight.

A mid-range goal type of workout would be:

5 circuits

Barbell Full Squat 315x5
short sprint to high leap and bar grab
turkish getup 1 rep each side with 90lbs KB
Rope Skipping 1 minute

The goal being to be able to build up to that and complete 5 circuits of it without any rest between the exercises and little to no rest between circuits. I'm thinking 3-6 months to get to that level of anerobic conditioning.

I was able to do triples with 275 today np while huffing pretty solidly. If I had pushed the pace any faster by reducing rest before squatting I would have puked. 315 felt good even though I was breathing heavy, but I only did a couple singles with it.

An advanced version of that would maybe be:

365-405x3-5
sprint to high leap or maybe sprint to trackter tire leap over.
10 tire hits with 15lbs sledge
90lbs Turkish Getup to 1 arm overhead squat, 1-2 reps each side
Advanced Rope Skipping for 1 minute

Short rest to no rest and repeat 5x.

Any comments are welcome.

A sample advanced bench day would maybe be:

Bench Press 275-315x5
5-8 Sternum Chinups
90lbs KB clean and press each arm for 2-3

Maybe 1 other exercise

Repeat 5x with little to no rest

As a side note I really don't have a specific bodyweight goal.

Primarily I am aiming to stay relatively strong, greatly improve my anerobic conditioning, improve my flexibility and drop some excess bodyfat while eating relatively health, but not dieting specifically.

If that means I only drop to like 235lbs so be it. If I end up dropping down as low as 205 so be it.

The advanced goals I could see happening within a year or so. Maybe not zero rest between circuits, but none between exercises and maybe a minute or 2 between circuits. Really hard to say.

Any comments like you're insane or unrealistic are welcome.:biggrin:
 
5-13-2011

I didn't push it that hard today. Definitely faster paced than my powerlifting style workouts, but well within my bounds.

5 circuits

Barbell Deadlift 315x2, double overhand grip, pulled these pretty quickly
Log clean and press 133x2 for 2 sets, 3 sets 2+2

Alot of my future workouts are going to be difficult to properly write down because I might change it mid-workout. I started off doing doubles with 315 on deads, then walking over to the chinup bar, but wasn't feeling chins so then went straight from deads to log clean and press after the first set.

After the second set I switched to cleaning the log and pressing it twice, setting it down and the cleaning and pressing it twice again after having done a double on the deads.

Log clean and pressed 173 for 2 singles and 183 for a single. The 183 was difficult because of balancing the log, but I definitely can log press 195-200 on a good day.

fucked around with some 25lbs kb cleans and snatches just trying to get the technique right so I don't beat the crap out of my forearms.

Did some general stretching for 5 minutes and called it good.

Pretty easy workout intensity wise, but I got huffin pretty good at a few points.
 
5-16-2011

Bench Press barx5, 135x8, 185x5, less rest inbetween warmup sets that usual

Wrist wraps from here on out

225x3, 245x3, 255x2x3, 255x5 the last set I could have done 8 reps I'm sure.

I took less rest between every set of bench than I typically would. Not enough to get me breathing hard, but still did the work in less overall time than when I was training pl style. I can feel my cardio getting better. Normally after any heavier set of 5 I would be breathing kinda heavy. Today it felt like nothing after getting up from a set of 5.

Circuit style for the rest of the workout.

Did a couple clean and presses and snatches with a 25lbs kb to work on technique a little. My technique sucks still lol, but that's too be expected. At least I'm not banging the crap out of my arm.

50lbs kb clean and one arm press easy 5 reps, 1x5 swings each arm, 10 circles between the legs

2 good chinups

10 pushups, 1 minute rope skipping

did this circuit once more then grabbed a 70lbs kb and did

1x5 swings each arm, clean and 1 arm press 1x5 each arm, 10 more pushups, 3 chinups

During this whole time I kept the rest very short with only allowing maybe a minute of rest after each circuit so needless to say I was breathing really hard and sweating like a pig.

Cardio is improving. Shoulder strength and lat strength is slowly getting better.

I won't lie though. My bench strength feels like it's taking a hit. I was on aas for a long time even though I was only using 250-375mg sust a week on average. I have been off now going on 3 weeks and I have to say I feel fine, but I am losing some strength here and there. Benching felt heavy today. I know I could have done 265x5 today, but it would have been harder than last weeks 275x5. I'm not mad though because for all I know my own hormone production is probably in the dumps atm despite physically feeling fine. My face is losing some of it's puffiness which is nice. I admit I look like a fucking blowfish on aas lol. I can handle a pretty high amount of test without having any troubles, but my face even on 250mg a week bloats up like a mofo.

So anyhow things are going fine atm.:jenscat
 
5-18-2011

Barbell Full Squat barx5, 135x5, 185x5, 225x3 stop, didn't like the way my left hip was feeling.

Decided to do some outdoor sled drags. 4 plates walked about 50 yds and back 2x. Then on the 3rd set pulled 50 yd and then walked it back. FUCK. This torched my lungs.

did alternate step ups on a 30" box. 2 sets of 10

25lbs kb alternate swings, 2 sets of 50 using reverse breathing and just trying to relax. Reverse breathing basically being inhale at the top of the swing and exhale while lowering. Way easier than breathing out at the top as you are less tensed most of the time and is what long cycle kb'ers do for like 10-15 minutes long sets. These felt good and got a good rythm going.

Did a couple sets of 2 kb clean and jerk. First set clean them up and did about 8 jerks overhead with 25lbs kb's. Was working on trying to get the technique right and lower them fast, but controlled and not tire in the rack position.

Cleaned and 1 arm pressed the 52lbs kb once each arm. Shoulders still felt abit fatigued from monday's pressing so nothing heavy today.

Then did full body stretching for about 10 minutes. I'll be doing full splits inside of a month or so. I used to be able to drop straight down into a full split from a standing position as a kid lol. Me=huge martial arts/ninja fan as a kid.

So lately I have been kinda realizing what I really want to do now at this new gym. I'm gonna train 3x a week as usual and alternate my workouts from heavier focus to lighter more cardio focus. So one workout maybe practice heavier kb cleans and presses both 1 arm and 2, heavier turkish getups, heavy log clean and press, keavier swings etc.

Then on the next workout perhaps kb swings and build my endurance up to doing 100 swings for a couple sets and kb jerks for sets of 25 and turkish getups for sets of 5 etc.

Throw in heavier deads and squats here and there, pushups, chinups,pullups and rope skipping and that's probably what I'll be doing most of the time. Also want to get into practicing the atlas stone lifts.

Yet another long, rambling post.
 
You guys would be able to lift a +200lbs stone np except for one thing. The grip requirement. Not saying you guys have bad grips by any means because I can barely lift a 200lbs atm because it's like an open handed palm to finger tip type of grip vs crushing/squeezing grip. It's an odd one to say the least.

I think you guys would like stones. They feel good to pickup. My back loves them because you pretty much have to round back lift them to the knees and then when you raise them to chest or higher you have to arch so your back goes through a full rom.

I'm thinking about dropping back squats for awhile. My left hip still does not feel right and it only bother me when I go over about 185lbs on a squat. Then it's a little sore for a couple days after. I want this to go away and I do have a plan, sort of.

I figure I will work on strict, high box step ups for sets of 10 and build them up starting out using 1-2 light kb's. Focus being on starting in a deep lunge position and being strict and balanced on the step up and down.

That plus turkish getups have a nice single leg component to them when standing up and down.

I'm also going to work on pistols which I have always been good at. It's mainly a balance thing, but I do feel a strong contraction right in the middle of the thigh about mid-thigh up when doing pistols that I don't feel from any other leg exercise. I've seen several guys that can do 10 pistols per leg with a 52lbs kb, but can't full squat 315.

It's gonna be a blessing and a curse because I know if I do this for a month or 2 my squat strength will drop, but since I will be getting leg work I don't think it will be too hideous as long as I also keep doing heavy deads and stone lifts here and there.

Anyhow thanks for the support guys.
 
all this talk about pistol squats and atlas stones is getting me excited....

in your opinion, would one be able to pick up a stone as heavy as one could zercher squat, or a bit less?
i do like your plan for the squats, i tested my squat the other week and the deads have kept it up pretty close...
 
Your back squats will not drop.

I think you should work on hip mobility (not the convention foam rolling BS by itself but ACTUAL hip mobility) and Pistol Squats. Along with Pistol squats I think you should also start doing some Front Squats.
 
Andalite what hip mobility exercises would you recommend?

I'm at the point that I want to drop down to 205-215ish, be strong, fit, flexible, look good and have strong cardio. I'm happy with the strength I built up after a solid year of training, but don't like the way I look and feel. I can already feel my jersey fitting abit better in the mid-section and my cardio improving.

I am definitely interested in improving my mobility.

Moya, I don't think you could pick up a stone that was the same weight as what you zercher without having done some regular stone lifting. The reason I say this is because lifting the stone takes a very strong contraction of the pectorals like a hard dumbell flye, but also really hits your open palm grip hard. The fingers just don't want to hold the weight.

If I remember right you can zercher +300. I would be impressed if you could lift a 200-250lbs stone because of the specific grip requirements. That said I think you have the strength to lift a stone that heavy in all your other body parts and could develop the specific strength required to lift a heavy stone pretty rapidly.
 
Here's a link for all stuff Mobility

I suggest you choose 10-12 exercises and do them as your standard warm-up.

It has videos, etc so you don't have to worry.

I do the following or variations of the following:

IT/FL Band Stretch
Supine Bridges / Hip Raises
Ankle Mobility (there are 2-3 exercises for this)
Bird Dog / some Glute Activation Drill
Seated 90/90 stretch or Cradle Walk
Pull Back Butt Kicks
Warrior Lunge / Walking Lunge or something along these lines
Unilateral RDLs with no weight
Squat-to-Stand
Squat-holds (this one is done after a workout)
 
i will have to call up Super Training Gym in sacramento and see if they are set up for strongman at all... its a very popular powerlifting gym and only about 2 hours drive from here... i could make it up there once a month if i tried...

so much i want to do, but its impossible to do everything and excell...
 
moya said:
i will have to call up Super Training Gym in sacramento and see if they are set up for strongman at all... its a very popular powerlifting gym and only about 2 hours drive from here... i could make it up there once a month if i tried...

so much i want to do, but its impossible to do everything and excell...
Click to expand...

I know I hate it! I want to be as strong as possible for my bodyweight, be a good fast and distance runner, be able to backpack quickly and easily with weight, have great grip strength, great bw exercise endurance, be able to rock climb well, and have excellent balance. Most of those goals are completely conflicting haha!
 
5-25-2011

Kettlebells and chinups today. See if I can remember this:

Started off with a 25lbs kb and worked cleans and snatches for a couple reps each side.

Then grabbed a 52lbs kb and did:

20 alternate one arm kb swings
12 fast pushups
3 chinups to upper chest
one arm kb clean and press each arm twice for singles
one arm snatch each arm once

Then hopped onto a large tractor tire about 8x

Grabbed a 70lbs kb and one arm clean and pressed it for 2 singles each arm, snatched it each arm
10 fast pushups
2 chinups to upper chest

Completely 2 leg leaped over the large tractor tire about 4-5x throughout the course of the workout for explosion.

grabbed another 52lbs kb and 2-52lbs kb alternate press and jerked them for a set of 8-10 reps

52lbs kb alt one arm swings for 25 reps
8 fast pushups
3 chinups to upper chest

Hopped onto the tractor tire 8-10x

Grabbed the BEAST. It's a 106lbs kettlebell. A few log posts back I mentioned pressing it and I did even though I wasn't sure how much it weighed at the time. I leaned a tad to the side to engage the lat more, but it was more press than side press when I pressed it. That was technically probably my best pressing feat I think. BOOYAH bitches! Today I tried to press it, but no luck. I actually got it about half way up, but no dice. Sad face:( Anyhow I know as my training method is changing, being off even a pretty low dose of testosterone and losing bodyweight that I will lose some top end strength, but it's all good. I feel better already and am limbering up.

Hung for 10 seconds on a thick rope switching hand positions so 2-10 second hangs.

And that was the workout. Did light shoulder dislocates with a pvc pipe before the workout and after the stretching. I stretched for about 10 minutes after and am getting close to the full splits.:evil:

I can only guess the crossfitters see this 235-240lbs guy almost doing a full split and thinking that's just not right/fair lol.
 
moya said:
i will have to call up Super Training Gym in sacramento and see if they are set up for strongman at all... its a very popular powerlifting gym and only about 2 hours drive from here... i could make it up there once a month if i tried...

so much i want to do, but its impossible to do everything and excell...
Click to expand...
Do it!!! I bet Mark Bell could really help bring your bench up too. I bet with a high bench you could be totalling some awesome weights
 
moya said:
i will have to call up Super Training Gym in sacramento and see if they are set up for strongman at all... its a very popular powerlifting gym and only about 2 hours drive from here... i could make it up there once a month if i tried...

so much i want to do, but its impossible to do everything and excell...
Click to expand...

Moya where you live bro?

Im 25 mins from Sacto
 
6-1-2011

Rather than try to list the exact order of my workout I'll just write it all down in whatever way I can remember.

kettlebell 25lbs, 3-5 each arm, couple snatches and presses
52lbs, couple cleans each arms, couple presses, couple snatches
62lbs, couple cleans, presses and snatches
70lbs, couple cleans, presses and snatches

2-52lbs kettlebells jerks, 12-13 reps
2-52lbs kettlebells alternate presses 14 total reps

2 hands anyhow with kb's:
clean and press 52lbs, bend down and grab, curl and press 52lbs kb
clean and press 62lbs, bend down and grab, curl and press 52lbs kb
clean and press 70lbs, bend down and grab, curl and press 52lbs kb

10 fast pushups

3 sets of 3 chinups to upper chest
2 sets of 3 pullups to just under chin

light jump up to rings and couple of kick ups into upside down hanging position

5 parallel bar dips smooth and slow

couple of starting rings position holds(top position of a dip)these are really hard for me atm

1 set of alternate swings with 52lbs kb 30 reps

2nd set of like 10 alternate swings, this was later in the workout and my cardio was giving up on me lol

That's about it. I pushed the pace pretty decently so I was huffing and puffing through most of the workout after the initial one arm kb clean rotations

Finished out with stretching for about 10 minutes, lots of lowerbody stretching though I need to extend this to about 15 minutes and get more upperbody and back stretching in as well, getting real close to full splits, also did some light arm dislocates.

Bodyweight 234.5lbs, haven't changed diet at all. I've lost about 10lbs. Could be some from the legs as I have not squatted hard in weeks, but I need to get this left hip fully recovered. I'm thinking 2-3 more weeks and then I'll test out the squats again.
 
So are you following a routine now? I like all the kettlebell stuff. If you do that hard the weight will come right off.
 
I'm kinda winging it right now.

Kettlebell's have always intrigued me because of the variation of exercises you can do them. You can do lots of 1 arm stuff, pressing, jerking, exercises that also require alot of balance etc.

That and they can be used to develop a very high level of strength and/or conditioning in general.

Right now I just kinda do what I want when I get in the gym so long as I get my breathing going hard and keep my heart rate up for a good half hour or more.

I think some very short term goals I am interested in hitting atm are:

2-52lbs kb's, clean and then repetition jerk them for 25 reps

1-52kb snatch for 25 reps

1-52lbs kb swing for 50 reps


So I guess I am going for more endurance/work capacity right now. That said I also plan on working on heavy 1 arm pressing so that I can press the 106lbs kb at will and use it in 2 hands ayhow and turkish getups.

So more focus on work capacity plus some low rep heavy stuff.

The good thing is that I think I will continue to slowly lose weight as I go above and beyond those repetition maxes I listed because of higher volume performed and better cardio.

I know that powerlifting-wise my strength in 3 months will probably seem abysmal as far as my max dead, squat and bench, but my gpp will be sky high in comparison and lifting a 52lbs kb up to a 106lbs kb with 1 arm is plenty to keep my general strength and muscle mass especially considering it's for higher reps.

I know I'm blathering on, but I'm still eating quite abit. 3-4x a day and not light meals. My usual fare. I think when I reach being able to jerk the 52lbs kb's 25x I'll have to decide whether I want to go up in weight or go for even more reps like the competitive kb lifters do.
 
6-4-2011

Saturday afternoon short workout

Warmed up using a 25lbs kb for cleans, swings and snatches

Then swapped to a 52lbs kb and worked a few one arm swings, cleans, snatches etc.

Then grabbed another 52lbs kb:

2-52lbs kb jerks 1x14, +2 over wednesday. If I really wanted to do more I could, but I wasn't trying to hit burn out.

I have to say even jerking 2-52kbs for reps is harder than strict pressing 135 on a bar imho as far as cardio is concerned.

Then swapped back to 1-52lbs kb and did alternating swings for 1x40, beat wednesday by 10 reps.

Then did a complex of 5 cleans, snatches and presses with 52lbs kb each arm without rest. Rested awhile and then jumped up to some olympic rings and did 2 upside down hangs on them trying to gradually bring my leg down further and further on the opposite side.

Finished out with a 25lbs kb complex 10 cleans, 10 snatches, 10 presses each arm without rest and then did maybe 10-15 cleans after that practicing racking the bell with an open palm.

My clean technique kinda sucks. It's not atrocious, but it needs alot of work. Not surprisingly the swings, snatches and jerks all come very easy since the movement pattern is more similar to barbell work.

Bodyweight 234.5lbs

Great short workout. Not sure how I am going to schedule workouts, but I know I want to increase volume with the 52lbs kb/s. I'm steering towards a heavy kb day with singles and doubles of alot of kb lifts intermixed with some heavier barbell work for strength and power and then the other day higher repetition work with medium-light kb's doing longer sets of swings/snatches/jerks by themselves as well as complexes.

Enough rambling.
 
Well I have always been more interested in more all around performance while still having a solid base of strength.

I really learned ALOT training around and with the powerlifters for a year, but that got me kinda in a 1 dimensional kind of mindset now that I look back.

That and I know I mentioned leaning out for a girl awhile back and nothing ever came of that. Recently I have realized that even though I liked being pretty strong and bigger than normal I didn't like the way I looked and I couldn't do shit, but powerlift.

I used to feel if I couldn't bench +300 or squat +400 or didn't weight +225lbs that I wouldn't be happy, but having passed those and weighing almost 250lbs and looking back on how I looked and felt at 185-205lbs it's night and day.

I'm not lifting purely for cosmetic reasons just to get the girls, but I guess in the end I'd be lying if I didn't care about my appearance a certain amount.

I don't want to resort to distance running because I would only run for fat burning purposes, but that goes completely counter to wanting a certain level of muscle mass and strength for me.

I figure if I do 1 day heavy low rep stuff and then finish the workout with a few sets of cardio taxing stuff like tire hops, prowler presses, sledge swinging on tires, rope skipping etc and then work on longer and longer sets of kb lifts and more intensive/longer kb complexes the other day that will get me into pretty sick shape inside of 6 months.

I don't expect to end up ripped nor do I want to weigh 160, but 185-205lbs and solid, fit would do just fine.
 
Glad, it would be irresponsible of me to recommend a long cycle to someone because everyone is different and recovers differently. I'll list my thoughts though and will give some details without trying to be too gross about it.

1. I was on around 500mg sustanon a week for about 7-8 weeks and then ran out because of an order issue. I tapered down to 250mg a week for a couple weeks and then down to half that a couple weeks until completely off. I crashed pretty hard while starting a new job and it was pretty bad. I felt terrible, my head had a funny feeling. The job was EXTREMELY physically demanding, but I tried to eat alot and keep going to the gym. Net weight loss coming off cycle with no pct and starting a new job that massively boosted my daily caloric expenditure=10lbs. Actually not that bad. I felt like dog shit for about a month and then my body came back and I started gaining strength again. Only lost "maybe" 5% when I came off.

Then my order issue was fixed and I got my gear so I hopped back on to 500mg sust a week for like fuck, I lost track. Probably about 5 months switching between 375-500mg ew. I have 10 amps left and I tapered down to 250mg ew for probably 6-8 weeks and then came off cold on the second run.

This time I was not working and the crash wasn't bad even though I had been on for probably 5+ months not including the initial 2 months before the first come off. Granted none of my usage was even close to high by any means, but that's still alot of time on.

I made very steady gains throughout although the gains slowed the last 6+ weeks on the second stretch because 250mg at my size and strength really wasn't pushing me much above normal imho.

Now I'm starting to feel pretty good. My cardio is rapidly improving, my face is looking alot better and my sexual function is getting very close to ideal normal so far as I can tell. I'll definitely buy a bottle or 2 of Needto's herbal stuff when I get a chance, but so far every thing appears to be on track to 100%.

I don't think I will be using aas again for a long time. I might revisit it in my late 30's or early 40's if I notice a significant decline in my body, but otherwise don't plan to be on. I don't see the point in using aas unless you are a serious athlete getting paid big money OR seriously trying to pack on size and/or beyond normal strength.

Being 205lbs, fit, good looking and solidly strong won't require aas use on my part so I see no reason to continue using it.

It's also kinda nice not constantly having a knot in my pecs or shoulders from injects and it's nice being able to bust a real nut lol. I know some guys say they get uber horny on test, but for me the test/estrogen ratio gets thrown out of wack and it does impair me sexually probably by 50%. So that's also another bonus of being off.

Anyhow, probably more info than was wanted hah.

As for cycles? Well imho it's either go on for a long ass time or stay on permanently or don't use at all imho. I don't see the point of boxing up and down. Once you are past your natural genetic limit every time you bounce on cycle when you come off you will lose some of it. It may get you to the end goal faster, but either stay on and use a dosage appropriate to the size and strength you expect or don't use at all.

That's my thoughts.
 
6-6-2011

Nods head to Andalite. I've been looking into mobility work. I've kinda figured out what I want my training style to be like.

kettlebells performed long cycle, complexes, and low rep high strength lifts

bodyweight exercises for all around balance, pushups, chins/pullups, dips, lunges, pistols, handstands etc

mobility work like kossack stretches, thrusters, planks, bridges etc etc

I've been looking into Scott Sonnon's body flow stuff and brazilian ginastica as well as some yoga.

I find even bodyweight only stuff really taxes the crap out of me so that's definitely a good sign I need to have that high on the priority list with the kettlebells.

I'm still looking to train 3 days a week doing lower rep, high weight kb's one day and alternating higher reps work the next. I'm thinking inbetween those days I will develop some kind of mobility/light cardio routine that can be performed in 20 minutes or so that will limber me up, improve balance, improve bodyweight conditioning etc without being too taxing at least at the start.

So today's workout!


started off with some mobility work. Hip rolls, side twists, thrusters, arm circles, kossack stretches(I can actually do these pretty textbook thanks to all the splits I did as a kid) cat stretches, toe touch. More stretching than mobility, but nonetheless it got me feeling limbered up and warmed up.

Started with 25lbs kb for a few of the usual clean, snatches, presses etc

Graduated to the 52lbs kb and did 1 complex of clean,snatch, press, jerk, getup with each arm no rest. Then rested abit and did the same complex with a 62lbs kb. Grabbed a drink of water and did 3 chins to the upper chest.

Now grabbed a 70lbs kb and did the complex again. Light rest and 3 kipping pullups(sorta) need to work on the technique, I actually like these even though I prefer to do strict chins.

Now did 2 hands anyhow with a 2-52kbs, light rest 3 chins, then used a 62lbs kb and 52lbs kb, light rest 2 kip pullups, then 70lbs kb and 52lbs kb, moderate rest, was able to curl the 52lbs kb quite abit easier today than last time which was nice.

Now did 2 kbs clean and press then jerk for 1 rep with 52lbs kb's, light rest, c+p+j with 2-70lbs kbs. Jerking kettlebells REALLY tests shoulder stability BIG time especially as they get heavier.

Rested abit and did 3 more chins

Grabbed the 106lbs kb and clean and jerked it each arm. Wasn't easy, but was legit.

Elbowed a heavy bag enough to get my ass gasping hard. Front kicked it several times, muay thai style kicked it a few times down low, spinning side kicked it a few times. Couple straight shots and a few hooks to the body of the bag. Without taping up the hands and wrists you have to be really really careful because you can fold your wrist punching these bare handed.

Did 6 clean dips full rom, had 1-2 more in me, but was happy, 1 more than last time.

3 more chins

Kossack stretches, shoulder circles, torso twists, couple of bridges(not a wrestlers bridge, not yet) couple of I don't know what they are called. You start kneeling with your chest down and arms stretches forward on the ground and then move your body horizontally across the ground into the pushup position and then back without your body touching the ground.

Hopped onto the rings and hung for about 10 seconds holding a knee raise position.

That's the workout. Wish I could condense it easier for the journal, but for now this will have to do even though I know it's long winded as fuck.
 
June 13, 2010

Warmed up with some light stretching and twisting

Then grabbed a 25lbs kb as usual and did warmups with it

Grabbed a 52lbs kb and cleaned, pressed and snatched it a couple times each arm.

There was a large class going so I only had access to 1 52lbs kb.

One arm kb jerk, 52lbs, 1x20 each arm

Alternating 1 arm swings, 52lbs, 1x45-this fuckin torched my lungs, I'll get 50 next time.

Rope skipping 1 minute

light jog around area complex=about 1 lap around a track

25 swings with 15lbs sledge against large tractor tire

One arms kb Sots press into 1 arm overhead squat, 52lbs 2 reps each arm/side

No hands turkish getup with 25lbs kb, 3 reps each side

pseudo 1 hand pushup each side on kb

some neck rolling wrestler style, started very gentle on these

some standing jump to high bar grab, straight up, no steps taken, about 5 jumps

dynamic lunges in place about 10 reps fast

some miscellaneous stuff I can't remember

did kossack stretches before and after workout as well as shoulder dislocates, basic stretching etc.
 
WARNING: Incoming long-ass post.

I don't know if you guys that posted the kind words at the end of my log are still here, but if you are, I just want to say that I appreciate it. I am GhettoStudMuffin. I had not used the e-mail account associated with this site in so long that I could not re-activate my account easily, and so I have chosen a new name. Rest assured, I am GSM.

Quick backstory: So I was training heavily as noted by this log, using some moderate test, when one day I strained my left hip on my last set of 5 on squats. I tried to train through it for nearly 2 months, but the soreness wouldn't go away. Meanwhile I decided to come off the test while backing off of the heavy powerlifts. I did quite abit of kettlebell lifting and crossfit style workourts for a while, but eventually stopped working out.

I've been attending community college for nearly two years now, and have learned A LOT, which has shown me how little I knew previously, and how much I have to learn, and that we can always learn more.

I will begin lifting weights again at the start of the summer school quarter, and will continue this journal at that point. This is GhettoStudMuffin, but I would prefer to be addressed as GreyStone now instead.

Currently I weigh somewhere around 220-230lbs of semi-lardassness. When I start training again I will likely go with 5x5, single progression, 3x a week until I get within 75-85% of my previous best lifts. At that point I'll switch to 5lbs a week increases, instead of workout to workout.

It took A LONG TIME for my left hip to get back to normal. Over a year, easily. I was doing 5x5 full squats with 365, and on the last rep, while in the whole, I felt my left hip sag down abit. I have a feeling that I strained or stretched a ligament or tendon, or whatever the hell is around the hip area, and that is why it took so damn long to heal. I've been doing full squats up to 20 reps at home with a broom to get my rom back in check before hitting it hard and heavy.

I just want to add, that reflecting on the past, some of my posts were a little negative, in so far as their spirit was concerned, and that does not reflect on who I am as a whole. While this journal records one of my greatest loves in life, physical culture, I was in somewhat of a dark place economically, and this tended to jade some of my thinking. So if you're reading this, and we had words at all in the past, I apologize and hope that you have succeeded in your goals and are still here.

I will not be using test or any anabolic/androgenics this time around, at least for the next few years while school and finances are the priority. I was on 500-750mg test a week for over 6 months, actually probably close to 8 months, and came off WITHOUT any PCT whatsoever. I simply tapered my test dosage down week by week. I was using Sustanon (LOVE IT, which I believe might have helped the tapering off. I dropped from 2-3 amps a week, to 1 a week, then 3/4 a week, then 1/2 for a couple weeks, then 1/4 for another two weeks, and then came off completely. I was working on the green chain at a lumbermill when I came off and I can say that I went through about a week feeling somewhat depressed, but mostly lacking energy. The nuts kicked in and I started feeling better. It took awhile for the boys to get back to normal, but they did. I would not recommend guys do this, but I seem to be very tolerant to testosterone supplementation, other than getting heavy water retention.

This time around I'll be using creatine monohydrate, the pure stuff made in Germany, protein powder, multi-vitamin/mineral, extra C, fish oil, and FOOD. My goal is still to get bigger and stronger, but this time around I plan to incorporate mobility exercises into my workouts after the weights, as well as eat better overall than I used to.

In about 4 weeks this log will officially start up again. Greystone, formerly known as GhettoStudMuffin, signin off. Thanks.
 
This provided so much closure, you have no idea haha. I always wondered what happened to your log. Unfortunately this board is only a shadow of its former self, oh well. I hope all is well.
 
Miked8c, can you fill me in on some details as to why the board is so diminished from it's past glory? This site used to be so hoppin with logs and what not. I would really appreciate any info you can pass on. Thanks.
 
From what I can gather all the big players just kind of stopped posting. I'm not sure if they left the board altogether or are still here but just choose not to participate.

It was always a small forum and the website is kind of a niche in itself because it advocates gear. Makes me want to hit up bodybuilding.com where you don't have to deal with the ebb and flow of a smaller website.
 
6-20-14

Just to repeat, this is GhettoStudMuffin, but going by the name Greystone now.

So ya, wow, looked at my last forum post before I quit working out with weights. Jesus I didn't realize it had been so long. Going on close to 4 years is a long frickin time.

I've gotten in shape doing alot of swimming and calisthenics during the inbetween period, but haven't seriously worked out in about 1.5 years.

I'll weigh myself on Monday at the gym.

So today was a test day to see where my strength is at. I was pleasantly surprised. Bear in mind that I know I weigh somewhere between 200-225lbs atm, so the weights relative to my bodyweight aren't stellar, but for a first weights workout in nearly 4 years, is imo, pretty damn good.

As a brief anecdote, I am 34 years old and have worked hard labor for a large portion of my life. I find that I at least have to go for a walk each day for about an hour nowadays or I end up feeling stiff and a little brittle. Not old fart brittle, more like my body is like yo, lazy fuck, I like to be worked out, and you aren't fuckin doing that, so I'm gonna make you feel 20 years older than you are, cuz I need my maintenance, bitch. Something like that.

I am going to be doing a sliiightly modified Starting Strength 5x5 program using linear progression for as long as I can. I just re-read Practical Programming (well, parts of it), and realize that I have typically used dual-factor or weekly periodization sooner than I have generally needed to, vs increasing in smaller increments. I have a complete Ironmind microplates set ranging from .25 to 1lbs so I'll ride the linear as long as possible.

So enough babbling.

Today was testing squat, bench, and row day.

I did a bunch of warmup sets, feeling the weight and maintaining strict form. I ended up doing a comfortable:

155lbs for 3x5.

All raw and full. I did notice my left knee feeling a little strain on a couple reps on the second set so I forced the knees out more and then it was all good. I have to keep in mind that I'm quite alot stronger than I thought I would be, and my tendons and ligaments are not used to these loads from nowhere. I am really going to make it a priority that every single squat rep I do is as the best I can do, including warmups, because I plan to load fairly aggressively at about 30lbs a week on the squat for the first 3-4 weeks, and the last thing I want is knee problems.

Next I moved to the Bench Press. Again, several warmup sets and then did:

135lbs for 3x5. This was pretty easy. I would guess that I could push a max right now of around 205lbs. Not bad for nearly 4 years out of the gym.

Then I did Barbell Rows warming up to 115x5. I tried a few Arnold style rows with 135, but decided I should stick with Pendlay Rows which is how all the sets were performed.

At this point I was pretty happy, and felt I should get an idea of where my deadlifting is at. I warmed up starting at 135, then 185, then 225, and then a pretty easy 275lbs pull, all singles and performed double overhand in conventional. I would estimate that I could pull 315lbs right now with serious effort.

I then moved to the chinup bar and can barely get my chin over the bar, but overall, not bad considering I weigh over 200lbs and haven't touched a weight in years. There is also a wrestling peg board at my gym, so I jumped into the first position hold and held it as long as I could, which was about 1 whole second lol. I'll work on that. I think it would be pretty badass to climb that thing all the way up and down at +225lbs.

So ya, not frickin bad for a first workout. I squat 165x3x5, bench 145x3x5, and row 120x3x5 next workout, as well as some more chins and peg board holds.

If ya read this whole, long-ass post, you deserve a beer. Adios.
 
So, I have been logged in as Greystone lately because I couldn't remember my old password and my old e-mail got wiped because I haven't used it in 3+ years. I just now decided to try again and use a password that I swear I tried before and couldn't log in. So GSM is back officially lol. Schweeeet.
 
hey bro, i dont check up in here very often because i stopped working out like you. Once I had my 2 boys, I pretty much got out of the habit of working out. They are 3 and 1, so they are a handful. But my buddy is moving down soon and we are getting a gym membership in a couple days, hell be living with me so I will be working out consistently from now on. I will follow ur log man, glad ur back!
 
Glad to hear you're still going at it Andalite. Same Gladiator.

I'm actually keeping my main log on the Starting Strength forum now, but I'll post in here from time to time with updates.

Currently my lifts after two weeks back in training are:

Full Squat 215x3x5
Bench Press 165x3x5
Deadlift 265x5
press 115x3x5
Pendlay Row 135x3x5
Barbell Curl 60x3x5+
Lying Tricep Extension 70x3x5+

The strength is coming back rapidly! I'm training juice free and plan to take myself as far as I can go clean in the next 8-10 years. I can see myself going "on" again in my mid-40's, but I really want to build a super solid foundation without any gear.

I do have a super secret special supplement that I'm taking now. Well, two actually. The first is grass-fed raw milk. This stuff is like weak anabolics, no lie. Probably an exaggeration, but the stuff is really anabolic as far as food goes. My strength has been exploding from muscle memory and this stuff.

The second is more sleep. I'm averaging about 8 hours a night, with some as low as 7.5 hours and some as high as 9.5 hours. I finally embraced just how truly important sleep is, especially if training natural. I've known for a long time how important it is, but never really GOT just HOW important it is. Most of the recovery and adaptation occurs during this time.

So those are my main supps atm. I am taking Cod Liver Oil and a basic multi-vitamin. That's it- raw milk, sleep, fish oil, vitamins/minerals.

I'm guessing that by Fall quarter of school I'll be back to 90% of where I was when I last stopped. I've never progressed this rapidly after a layoff, and I really do believe alot of it has to do with the raw milk and extra sleep.

So that's that. Good to hear from you guys. Glad, hop on that linear 5x5 mang, your strength will come back rapidly. Andalite, you must be pretty damn strong by now!

P.S. I will compete in some powerlifting competitions probably by the end of my first year back in training and definitely by the end of the second year.
 
8-10-2014

Strength is coming back rapidly!

Tomorrow's workout:

Full Squat 275x3x5
Bench Press 210x3x5
Deadlift 325x5
Pulldowns and maybe another back exercise.

I did a belt-only full squat with 335lbs on Friday, which wasn't a max. I would guess my max is around 350-365 atm. Not bad for 7 weeks back.
 
Been a LONG time since I was a regular on this board, but still remembered my old login!

Currently 5'8.5", 184lbs - moderately lean, working on getting to around 10% bodyfat at this weight.

Currently running Ostarine 25mg/ed and Cardarine 20mg/ed.

I've been running the Ostarine for almost two weeks and I've noticed more muscle fullness than normal, improved vascularity, and what seems to be better nutrient partitioning which has led to noticeable fatloss despite zero change in my very healthy diet.

I've finally at the age of 40 gotten it all together - diet, training, and cardio - something I never had the patience or consistency to pull off back in my 20's and 30's.

I'm grateful to God that I'm a very well preserved 40 year old and believe I can still build and maintain the kind of physique I always wanted to before, but lacked the discipline to make happen.

Due to this quarantine stupidity I'm working out at home and have made a makeshift but very effective paired down routine of:

Day 1
Weighted Dips
Kettlebell Swings
Kettlebell Rows
Neck Bridging, manual resistance to the sides, and lying plate extensions on the forehead

Day 2
Hill Sprints

Day 3
Walk on the beach

Day 4
Weighted Chinups
Kettlebell presses
Kettlebell snatches

Day 5
Hill Sprints or fast beach jog for 1 - 1.5 miles

Day 5
Dayhike or woodcraft (axemanship etc)

Physique goal is to build a body that looks somewhere between a Runningback and Greco-Roman wrestler.

If I can get to 205lbs at 10% I will, but it won't happen without Sarms and/or TRT which I am seriously considering.

I've been on 150mg DHEA every morning for the last 6 weeks and that by itself before I hopped on the sarms has had a very strong effect on my overall vitality. I highly recommend DHEA to any guy feeling a little more brittle or less full of vitality past the age of 35 for sure. Stuff works - zero sides for me.

When it gets easier/cheaper to acquire some bumper plates and a bar, my longterm weight routine will mostly end up being similar to what I have, but with my favorite exercise included - Barbell Stiff-legged Deadlift on a block.

Glad to be back on my first and favorite forum!
 
5-11-2020

Weighted Dips BW+14lbs x 12, 5. Bodyweight only x3
One arm Kettlebell swings 53lbs x 6x8

Neck Bridging 1 set max reps 40
Manual resistance to neck each side for reps around 18 per side, plus one static hold each side max time

Neck Extensions with plates on forehead 15lbs x30-35 reps - noticed accentuating the negative really makes the front neck muscles engage big time, especially toward to latter end of the set

5-14-2020

Weighted Chinups BW+15.25 x 7 reps, with 8th rep about 95%

One arm Kettlebell press 4x6, 1x5. Pressed with one arm, switched to other and back for all sets - great pump in the delts

One arm kettlebell snatches 5x5 with 53lbs.
 
5-21-202

Bodyweight 184lbs

Weighted Chinups BW+16.5lbs x7
Pullups x 3

One arm Kettlebell Press 5x6 with 35lbs kb alternating arms with no rest

Kettlebell Snatch 53lbs x6,6,6,6,10
 
5-18-2020

Forgot Monday's workout

Weighted Dips BW+16.5lbs x12, BW only x5
One Arm Kettlebell Swing 53lbs 5x8

One set neck bridges
Manual resistance to sides of neck, 1 set 20 reps each side, 1 set max tension each side

Neck Extension 17.5lbs x30ish reps
 
Thanks for the comments fellas.

5-24-2020

Jog on beach - probably 1/2 mile in length. Medium pace, with near sprint last 100-150 yards.

5-25-2020

I pinned 250mg Testoviron Depot last Wednesday and Friday for 500mg to frontload abit.

I felt it tonight as soon as I started hitting the real work sets. It doesn't take me weeks to feel test working. I feel Sustanon same day from the prop or whatever the short ester is in it.

Also, I started getting really thirsty last night - no change in diet. I knew it was the test pulling water into the muscles - similar to how I feel when creatine starts making me thirsty for a day or two as the muscles load up with water/glycogen.

I woke up 2lbs heavier this morning at 186lbs.

2 mile walk to the beach earlier in the day.

Weighted Dips BW + 19lbs x11, BW only x6 - my chin comes down to the bar so I go deep on my dips - none of that half rep stuff (though I feel the guys that can't because of shoulder issues)
One Arm Kettlebell Swing 70lbs x2x12
One Arm Kettlebell Snatch 53lbs x2x7
One Arm Kettlebell Row 70lbsx11, 53lbs x14
Pushups medium grip 15 reps strict form - constant tension style

That's about it. Pump was impressive. I've had better than normal pumps on 25mg of Ostarine, but tonight was on another level. Rest time is pretty low between all the exercises and sets. More sweating than normal. Was breathing really hard but I knew I was pushing it really hard.

GOTTA LOVE THE TEST BABY!
 
I've read a few of my post in the upper 40's - lol, time changes a man.

Not sure I want to go back to the beginning in my 20's, but I just realized this log contains off and on again training and what not for nearly 20 years.

That's kinda cool.
 
I think one of my goals moving on with this log, is to go REALLY in-depth with my training, observations, bodyweight, diet, supplementation, gear, EVERYTHING.

Why not?
 
ghettostudmuffin said:
I've read a few of my post in the upper 40's - lol, time changes a man.

Not sure I want to go back to the beginning in my 20's, but I just realized this log contains off and on again training and what not for nearly 20 years.

That's kinda cool.
Click to expand...

definitely brother !!!
 
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