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A Lifter's Iron Log...

Layne Norton has vids of himself doing natural ghr's with 45lbs on his YouTube channel... I think he has one of 50lbs too but I might be mistaken...
 
11-22-2010

Dumbell Bench 50's 5x18,18,18,14,10

Close-grip Bench 135x14,12,10,7

Believe it or not this was a pretty hard workout. The reps were so high on the db bench that I got a huge pump. I still had a pump as I went into the close grips and by the 3rd set I was getting assistance on the last 2 reps of set 3 and 4 which were very hard forced reps. Definitely got the pump on lol.

On advice I decided to go light because of my left elbow still being slightly irritated.

Bodyweight 238lbs
 
11-23-2010

I've been on 500 test for 2 weeks now. Strength is going up. My caloric intake isn't huge cuz I'm so broke right now, but I don't really care if I gain any weight so long as my strength keeps going up. I've been trying to get in a couple cans of tuna and 6 eggs a day along with 1% milk. I can't afford any protein powder right now.

Barbell Squats 165x5, 255x2, 275x1 warmup
330x3,3,3,5,3 technique is improving thanks to amazing coaching, I did 5 reps on the 4th set because I thought that would be the last set for some reason. Reps 4 and 5 of that set got a little ugly, but they were legit, all raw

Leg Press-plates per side, 4x8, 5x8, 7x8, 8x8, 9x8,4

That was it. Good workout. Strength is going up every week. Inside of these 2 weeks on I have noticed significantly boosted recovery. It's been about 1.5 hours since I left the gym and I barely feel like I trained. Wish I had more money so I could get my protein higher, but things are going well.

Bodyweight 238lbs
 
I'm running the 500 for 4-5 weeks and then bumping it up to 750. I don't necessarily expect a huge difference, but I get the feeling I will notice it since I have a solid understanding of how 250 vs 500 affects me and it's pretty noticeable by week 5-6 when the esters have peaked.

I've been training the squat hard so I'm guessing my squat weights are going to get jacked up big time over the course of this cycle. I'm sure my shoulder press will go up well too. Not sure how my rowing or benching strength will be because I need to get this left elbow tendinitus or whatever it is in check before I start benching heavy again. That said I think I'll gain some nice size with the high rep, high volume benching and rowing.
 
I have no interest posting any pics. I really don't care what others think about how I look. That's partly why I'm carrying around a decent amount of bodyfat because I like to eat when I'm training to get stronger and bigger. I don't look terrible, but I certainly wouldn't make taking my shirt off in public a habit right now. Not to mention I have no tan and I'm hairy as fuck lol.

Perhaps in the future when I actually cut and have something presentable I might consider posting some pics. Right now I'm just focused on getting bigger and stronger. I have a few weak points because I train like a powerlifter more than anything, but they are small and can be worked on when I cut down.

I don't think I'll bother cutting until I can squat at least 500 with just a belt and bench 350+ so it'll be a little bit.

If I were to post some pics I would be cut down to at least low teen's to appreciate my build and shave up and tan. That would be worth looking at. Right now you'd just see a sloppy looking powerlifter lol.
 
Roughly 120x2 lol.

Let's just say with my bodyfat level where it currently is if you saw me you would probably think I was born to powerlift. Bodybuilding probably would not enter your thoughts lol.

I've got a big back, big ass, thick legs, big forearms and basically look like a powerlifter.

5'8.5" tall at 238lbs. Ya my bodyfat is probably 20%, but whatever. I'm guessing I'll build up to somewhere around 260-265lbs and then cut down if my strength is there at that weight.

One thing about me is that I have the bone structure to hold alot of weight. I have wide shoulders, relatively wide hips, but decent waist when I'm not chubbin it.

Some day I might post pics, but we all can't eat big mac's and drink soda and still have a 6 pack.:D
 
ghettostudmuffin said:
Roughly 120x2 lol.

Let's just say with my bodyfat level where it currently is if you saw me you would probably think I was born to powerlift. Bodybuilding probably would not enter your thoughts lol.

I've got a big back, big ass, thick legs, big forearms and basically look like a powerlifter.

5'8.5" tall at 238lbs. Ya my bodyfat is probably 20%, but whatever. I'm guessing I'll build up to somewhere around 260-265lbs and then cut down if my strength is there at that weight.

One thing about me is that I have the bone structure to hold alot of weight. I have wide shoulders, relatively wide hips, but decent waist when I'm not chubbin it.

Some day I might post pics, but we all can't eat big mac's and drink soda and still have a 6 pack.:D
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Lol I didnt expect you to be low bodyfat or anything man. It would just be fun to see what 5'8 240 and a lifter looks like. I dont care to see your face or anything just a mass shot with shirt on or whatever haha
 
Because I'm not lean it wouldn't be that impressive. I would need a guy that weighed liked 180 standing next to me to give any real impression of size imo.

I'll just say that a guy I met at the gym recently said I would be a fucking monster if I had been training consistently for the past several years.:taco:
 
11-26-2010

Medium Grip Cable Pulldowns 80x, 90x6 warmup
100x15,15,12,10,10 last set 2-3 reps were cheats, really concentrated on form and a good negative on these, got a nice pump

Close grip Cable Row 90x12,12,12,10,10 same thing, really solid form and concentration

Barbell Curls 40x15,15,12,10,10, good pump

Seated Calf Raise 45x9, 90x5 sets of 8-10, 1 last set with 45 for like however many reps, burnout set

Bodyweight 240lbs

Felt good. I just wanted to go light today with the high reps and low rest and really focus on the muscles and not the weight. That and trying not to go heavy on the pressing and pulling so my left elbow can recover.

Tomorrow I'll deadlift and hit the hams.:taco:
 
11-27-2010

Deadlift 135x1, 225x1, 275x1, 315x1, 365x1 warmup
335x10 Good set, I was originally going to work up to doing singles with 390, but then suddely felt like a high rep set.

Back Raises-arms behind head 3x10, nothing fucking pumps my lower back worse than these. I get a good burn in the hams from these

Lying Leg Curl, bunch of shit, started at 125lbs for about 5-6 reps and then did drop sets all the way down to 50, short rest and then did 18 reps with 50

Bodyweight 239lbs.

Felt pretty good. I actually laid down after the leg curls cuz I pushed them hard with the drop sets.

After the workout I went to a local burger joint I had never been to before(was a great burger) and realized how much bigger I am than 99% of people. I was standing waiting for my order with my hoodie and gym shorts on and I was getting looks here and there. I started really looking at the size of the people and this place was packed and I was the biggest guy in there. Couple of guys with decent builds, couple of taller people, but noone that was just big/thick that looked like they lift. I definitely must have bigorexia or whatever it's called because most of the time I don't notice it.
 
11-29-2010

Trained with the PL'ers today.

Did a shit load of work.

Heavy band benching
incline barbell press
decline db press
close-grip bench-arms were fried by this
dips-could barely do them even with the pussy knee support
cable pressdowns

Not gonna list sets, reps. Did 3-4 sets on each exercise. Most all to failure. Fuuuck. Waking up tomorrow should be interesting.

Bodyweight 239-240lbs.
 
I've transitioned to training with the powerlifters so I'm doing pretty much whatever they tell me to do lol.

Basically they are working my ass hard.:D
 
Barbell Squat 135x3, 185x3, 225x3, 275x3 warmup
W/belt 315x3, 365x3, 405x1 w/belt and wrist wraps!

I had several spotters and the head coach said my form and depth was good and that I had more in me. I'm very happy about this. All their technique and motivation is really upping my progress. The 405 didn't feel that heavy either. This is a real confidence booster having felt and squatted this weight with solid technique.

That was it for today. Huge milestone pr!:chomp::chomp::chomp:

I'm really beginning to understand just how important having the right people around you can be. People that are bigger/stronger and have more experience than you that can coach you on technique and push you to train hard.

Bodyweight-forgot to weigh myself today. Probably 238-240lbs.
 
I thought it was great, I just glanced over it though because I was on the run. Seriously though I didn't know you could squat like that, I would give anything to have some dudes who are way stonger mentor me. Seriously having their knowledge and motivation will be a huge asset to your training, stick with them.
 
4 plates R us HAHA.

Next stop 5 plates.

Mike, ya I am going to stick with these guys. I should have started training with them many years ago. Their technique coaching and motivation are invaluable.

I pride myself in being able to push hard when training solo, but having a group of guys stronger than you supporting you to break pr's just takes it to another level.

I seriously won't be surprised if I squat 450 inside of a couple months.
 
great progress!... it took me over 4 years of serious training to squat 400 raw without knee wraps...
unfortunately i'm the strongest person in my gym, so there is nobody there to coach or guide me...
you will get that 450 soon the way you are progressing... you definately have the right mindset...
 
ahahahaa 4 plates r us i like it! That could be a bad ass gym name!



ghettostudmuffin said:
4 plates R us HAHA.

Next stop 5 plates.

Mike, ya I am going to stick with these guys. I should have started training with them many years ago. Their technique coaching and motivation are invaluable.

I pride myself in being able to push hard when training solo, but having a group of guys stronger than you supporting you to break pr's just takes it to another level.

I seriously won't be surprised if I squat 450 inside of a couple months.
Click to expand...
 
Everyone that initially sees me squat says I go deep as hell. In reality I go just below parallel, but I have literally a perfect squatters build and I think it makes it look like I go down lower than I really am. Basically I go as low as I can. I don't think about depth when I squat. I just go down until I hit bottom and then come back up.

The powerlifter's I know train in usapl which has pretty strict standards and I was told my 405 would have passed np on depth.
 
Awesome. Out of interest, how high (or low) is the bar placement on your back? I use a real high bar placement, but I know most strength athletes will get it right down on the rear delts so they can sit back and use hip strength more. I just find that uncomfortable.

If your knees travel forwards then your upper thighs could be at parallel when infact you are achieving a pretty big or even a full ROM through the knee joint.

I suck at squatting lol. I think the fact that I squat high bar with a relatively narrow stance is partly to blame lol.
 
Well I can tell you pretty much exactly how I have been taught to squat and you can play with it and see if it helps you out.

How to Squat...Good.

1. Grip. Do not use a thumbless grip. I used to do this. It lessens control of the bar whether you realize it or not. I grip the bar on each side of your typical olympic bar where there is that ring notch. I put my index finger over that. This also happens to be around how wide many people use to bench with.

2. Setup. Keeping a tight grip on the bar duck under it with one foot forward for leverage and fairly straight wrists and wedge the bar into your traps. I do use a low bar position, but really I set the bar first higher up on the traps and then pull myself up bringing the bar lower on my traps until I feel the right spot.

Now that your grip is set and the bar is placed where you want it position both feet facing forward somewhere between 10-12" apart. Shrug your shoulders back and in and make sure you are tight. Now pull your hips in so you're using all leg strength to lift the weight up. Look forward as you are doing this.

3. The Walkout. Now that you have unracked the bar look down at your feet while keeping tight as you can. Whichever foot you prefer to step back with first use. Step back so that your foot's toe is a few inches behind the heel of your other foot. It helps to set the foot angle when you step back as well because this helps reduce energy wasted positioning your feet. Now step back with the other foot while attempting to place it at the proper squat width and angle. That's 2 steps and you should be very close to your squat stance and if you did it perfect you would be just about ready to squat. Now that both feet are at the proper width position you can make any last second adjustments to toe angle for your feet. Everyone's foot width is a little different, but it's generally safe to say anywhere from heels shoulder width to a few inches wider. Toe's should be angled out somewhere around 30 degrees. This reduces stress on the patella of the knee and activates the inner thigh more.

4. The Squat. Now look slightly upwards. This will tilt your head back abit and help in setting up proper upperback positioning. Retighten your upperback and try to pull your elbows up and back. This further enhances upperback tightness and will aid you when coming up. Now that your head position and elbows are back and up you take a strong breath into your chest and hold it during the duration of the descent. Don't inhale into your stomach despite what so many say. If you are wearing a properly snugged belt this will feel a little difficult to do. As you sink into depth your body will naturally press against the belt creating support plus you will have a big chest from breathing into your chest AND your stomach will be flexed tight. It's win-win all around. Head position-check. Upperback tight and elbows up-check. Big chest-check. Now tighten your abs.

SQUAT. Squat straight down. Both your knees and hips should be moving at the same speed. It should feel natural. You are not attempting to squat back or use just your legs. You are just squatting down naturally. If your body is in the proper position from the previous checklist this will result in perfect descent. Keep everything tight as you can. Remember big chest.

Hit bottom and I recommend going as low as you can. You shouldn't have to think about this. IF your form is good and your flexibility is adequate you'll go down and then come up without having to question depth. It's a good habit to get into.

As soon as you start rising up make sure you are looking upwards and now pull your elbows forward. By purposely looking up and cocking your elbows forward rather than holding them in the back position you are counteracting the tendency to lean and/or buckle over from heavy weight. Trust me it works. This will GREATLY aid in improving your form when rising up in the squat.

AS you are going up breath out through your teeth or pursed lips. You're not so much exhaling and letting pressure out of your chest as you are getting rid of excess pressure in your lungs. This will actually tighten your stomach even more as you are rising up. The combination of looking upwards, big chest, pulling the elbows forward and expelling a small amount of air as your rise up will help you tremendously in not buckling over from a heavy weight.

Once you are at top position you either "carefully" rack the weight(no time to get careless) or you setup again for the next rep. This is a rather long winded explanation on the squat, but once you start using a checklist like this you will be able to position yourself in moments.

One great thing about being a stickler for technique is you will find yourself concentrating on using proper technique rather than worrying about how heavy the weight is. This subtle difference helps psychologically when handling heavier weights.

Thanks to the veteran powerlifters I have recently been training with I am able to pass this knowledge on.

Hope this helps.
 
12-6-2010

135x5, 185x5, 205x3 warmup
225x5, 225x12+1 forced rep, was pretty cashed from that set
EDIT:forgot about this set 245x5+1 forced rep
275x5 forced reps now I was really fucking cashed
225x4+1 forced rep. Pretty sure the guy was trying to fucking trash my cns with those forced reps because I was going balls out on them. 2 hours later I'm still feeling frazzled and that's while on gear.

Cable Pressdown 50x15,15,13 my triceps and shoulders were like jello when I got to these.

That was it.

Bodyweight 240lbs.

Not sure I'm going be training bench with this guy again. There's another vet pl'er who I think does a much better job of training guys that I usually have calling my squat weights and reps.

I felt like the forced reps were WAY overkill. I'm on gear saying this. I felt pretty fried and I don't usually feel like that even when I'm getting pushed hard.

EDIT:5 hours later and I'm starting to feel less cashed out. That's gear for ya. Likely wake up in the morning feeling like nothing happened.
 
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lol nice workout bro. Forced reps are gay but they do allow you to push harder. I think youll be fine, I wouldnt do it every week tho like u said

You know what I used to hate the most? Id be doing bench and my friend would be spotting me but he wouldnt be touching it, but then he would start to put his hands on the bar and push DOWN so it made it harder for me. I would get so fucking mad and he would just say "its making you better and stronger since its harder"

I wanted to slap teh fuk outta him
 
I learned long ago that I have to tell my spotters what I need. I'll say don't touch the bar unless I tell you to, then I'll tell them how many reps I am aiming for.

If I don't theres always the probability that I'll get the spotter who feels up the bar and tries to get to second base with it. Whether it be tapping it with his middle and index fingers or using both hands to give a little curl action I hate it regardless. What psychs me out the worst though is when they don't touch the bar, they just hover their hands about an inch off of it. following the path of the bar without touching it. They always do it when they think I am about to fail.

Ideally they would stand there with their arms ready but not in my face, once the bar stops progressing and starts going negative then they would start spotting me.

Agressive spotting is what every HS football team does in their lifting sessions, theres kids benching 150% of their 1RM with about 3 of their teammates "spotting" them. That kid comes in the next day and brags how he benched 205.
 
12-7-2010

Barbell Squat 135x5, 185x3, 225x3 warmup
315x8,8,8 last set of 8 I had a little help on the last rep. I blew chunks after the 3rd set. Full out puked over the side rail of the gym a couple times. Heart rate was high for over 10 minutes. That was probably the hardest I have ever been pushed. I was still huffing going into the 3rd set and my main spotter is telling me he wants my 8 reps. Another guys is yelling don't bitch out. I think on the last rep of set 3 I was standing for a good 4-5 breathes before doing the last rep. My form was good on all the sets. All raw no belt.

So there ya go. First time puking from a workout since I puked after doing the qualifying test for Seals way back in bootcamp.

Leg press-4 plates per side 3x15 good reps, got a nice walk altering pump from these. I couldn't go full balls out on these. The guys talked me into doing some leg presses because I was really not trying to do them after those balls out squat sets.

Having 3-4 people encouraging you, yelling at you, shouting form corrections while you are busting your ass really takes you to another level. There was no way in hell I though I could do 3 sets of 8 with 315. I figured maybe 1, but not 3. That;s the difference between training solo and training with a real crew of serious lifter's.

I have to say I really like this crew of lifter's.

Bodyweight 241-242lbs.:Popcorn:

P.S. A guy in the gym said I was really looking big lately. I had to smile. Told him it was from busting my fucking ass lately which is true. Just not the whole truth
 
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ghettostudmuffin said:
12-7-2010

Barbell Squat 135x5, 185x3, 225x3 warmup
315x8,8,8 last set of 8 I had a little help on the last rep. I blew chunks after the 3rd set. Full out puked over the side rail of the gym a couple times. Heart rate was high for over 10 minutes. That was probably the hardest I have ever been pushed. I was still huffing going into the 3rd set and my main spotter is telling me he wants my 8 reps. Another guys is yelling don't bitch out. I think on the last rep of set 3 I was standing for a good 4-5 breathes before doing the last rep. My form was good on all the sets. All raw no belt.

So there ya go. First time puking from a workout since I puked after doing the qualifying test for Seals way back in bootcamp.

Leg press-4 plates per side 3x15 good reps, got a nice walk altering pump from these. I couldn't go full balls out on these. The guys talked me into doing some leg presses because I was really not trying to do them after those balls out squat sets.

Having 3-4 people encouraging you, yelling at you, shouting form corrections while you are busting your ass really takes you to another level. There was no way in hell I though I could do 3 sets of 8 with 315. I figured maybe 1, but not 3. That;s the difference between training solo and training with a real crew of serious lifter's.

I have to say I really like this crew of lifter's.

Bodyweight 241-242lbs.:Popcorn:

P.S. A guy in the gym said I was really looking big lately. I had to smile. Told him it was from busting my fucking ass lately which is true. Just not the whole truth
Click to expand...

Good to see someone else puking on here! Embrace it....people say pain is weakness leaving the body. Bullshit vomit is weakness leaving the body!:chomp:
 
I'm not really a fan of puking so if it never happens again that's fine by me. That said I was a little proud of it. I can now say I have squatted so hard I puked which I couldn't claim before.:heart:
 
ghettostudmuffin said:
I'm not really a fan of puking so if it never happens again that's fine by me. That said I was a little proud of it. I can now say I have squatted so hard I puked which I couldn't claim before.:heart:
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Yeah I dont really think anyone is a fan of puking haha! However I think every once in a while puking is good because it teaches your body what a hard workout is all about..and develops mental toughness. It is one of the most catabolic things to do though and is terrible for lifting
 
12-9-2010

Press 45x5, 65x5, 95x5, 105x3, 135x3, 155x1, 155 was pretty easy, but my stupid left bicep is still strained and even that 1 rep was hurting my arm so I stopped there. I haven't done any pressing for like 3 weeks and thankfully it seems it hasn't gone down based off the feel of that single. Gonna have to buy some tiger balm and hope this fuckin bicep heals up soon because it's impacting my bench progress and it's irritating when squatting.

One Arm DB Row 50x5, 65x5, 80x5, 90x5, 100x5, 100 was pretty easy, but due to my arm I cutoff doing too many reps or going heavier.

Pretty funny. The sorta tendinitus feeling I had on the outside of the elbow is pretty much gone only to be replaced with this bicep strain. Tracing back I'm pretty sure it happened when I went too heavy on single rep curls.

The sooner this sob heals up the better. Until then I can't really push 100% on any presses or pulls.

Bodyweight 241lbs
 
12-14-2010

Bicep is beginning to feel better. I actually felt a little of that outside tendinitus feeling in my elbow today, but only a little bit.

Went light today because of this.

Bench Press 155x3x20 Got all 20 reps for each set. I was happy with this. High reps like 15-20 are the only things that really give me a good pump for most upperbody work lol so it's fun to get da pump on from time to time.

Strict Cable Pressdowns 4 sets of 12 with 30lbs. That's right fella's, 30lbs. I had the head pl'er show me his particular variation on this exercise and it is very difficult. It takes any kind of extra help out. This will be a great exercise to gauge my triceps strength on. When I have built up to like 70-80 using this my triceps will have gained alot.

Forgot to weight myself today. I was at a pretty decent low point in mood today, but I forced my ass to get to the gym and put in something. I'm glad I did. It helped and I got something productive done.

Tomorrow hopefully the head pl coach will be there again and put me through a solid leg workout.
 
Glad, it's a blessing and a curse lol. It's awesome having vet guy's taking me under their wing, but at the same time they are working my ass HARD lol.

For example...

Today's workout was a circuit style workout. 3 stations with weight pre-set.

Barbell Squat 315 for sets of 5
Deadlift 315 for sets of 5
smith machine wide stance squat 225 for sets of 10.

No rest between each exercise or circuit.............

By the end of the 3rd circuit I was in the worst oxygen debt I have ever felt before. I didn't puke, but godamn my breathing was spiked for 10+ minutes and my lowback was cramping up. That very last set of squats on the 3rd circuit I almost couldn't breath. I went to get a drink at the fountain and I spluttered out my first few attempts to get some water down I was hyper-ventilating so hard.

I actually had to have the guys badger me to do all 5 reps on the 2nd and 3rd circuit because I was in suck oxygen debt that I was literally trying to not do all the reps. I was doing 3 reps and stopping and had the have the guys yelling at me to get me to finish the last 2 reps more than a few times.

After we rested for about 15 minutes we did 4 sets of smith machine squats with feet close together and waaay out in front to isolate the quads.

225x3x10 and then a final set of 15. I tell you on that last set when I hit the 14th rep I actually whimpered a little which of course they had to give me shit about lol. There was no rest between reps. 15 straight with no pausing at the top or bottom.

All in all this workout and the last squat workout I did have been the hardest I have ever been pushed and next week apparently we are doing a squat workout that is REALLY nasty so.....

It's a blessing and a curse.:biggrin::evil::eek2:

Bodyweight 242lbs
 
Nah man its no curse, just a blessing. This is why you go to the gym, its going to hurt, thats how you get stronger. Your fortunate that you have people who can motivate you to work harder than you would ever work alone. There are very few people that would push themselves that hard alone, it is way too easy to tell yourself you did good and you can stop. When you are surrounded by your friends and people you respect, and they are pushing you on every rep, you will surpass anything you could do alone.
 
That's true. Don't get me wrong. I am honored to be taken under these guys wing especially since I have sorta known the head pl'er for 7 years and am just now really training with them. He knows how stubborn I can be.

Last night is a workout I would never, ever do on my own. To be perfectly honest I have no interest in doing workouts like that first and second they are fucking brutal.

That said it's part of the deal. The coach is having us do this shit because the guy's that are going to be competing in the next big national level pl meet need to be both strong and in good condition so they don't burnout by the last lift.

The level of intensity I am being pushed to achieve is so far above and beyond what I could do solo there's literally no comparison. It's painful.

Like you said though I know I won't get weaker. The training isn't going to break me so I'm only gonna get stronger from it.:D

Trust me on one thing though. If you are ever in this position you will see just how easy your solo training is by comparison.

I have done bodybuilding 6 days a week all sets to absolute failure/high volume, rock climbed difficult short bouldering problems, hiked 7000+ feet of elevation change in a day on some of the most intensive swithbacks, jogged for 2 hours straight on a routine basis, passed the entry level navy seals physical fitness test, swam across an entire lake during the winter, worked in a slave labor equivalent saw mill and done some very laborious construction work over the years and nothing comes close to the PAIN of last night.

It's a weird thing doing circuits like that with no rest and then you are expected to squat 315 raw for 5 reps and you are seriously struggling to breath and your mind is doing every thing in it's power to not unrack the weight. Then you have to go and deadlift the weight and you don't want to bend over because you can't get enough air. I can push myself really hard. Imo I can push myself as hard as anyone can by themselves. Having someone else push you is merciless though, lol. I have trained with people before and even that isn't on this level. 1 set of 20 rep balls out squats sounds easy to me after last night. You know you only have 1 set.

Anyhow enough of my crying. All I gotta say is this pain better be rewarded with strength and growth gains because I guarantee training solo I can make solid, steady gains without this kind of pain. The 2 things that I will take from training with these guys in the long run is learning excellent technique and what brutally hard training actually is.
 
ghettostudmuffin said:
That's true. Don't get me wrong. I am honored to be taken under these guys wing especially since I have sorta known the head pl'er for 7 years and am just now really training with them. He knows how stubborn I can be.

Last night is a workout I would never, ever do on my own. To be perfectly honest I have no interest in doing workouts like that first and second they are fucking brutal.

That said it's part of the deal. The coach is having us do this shit because the guy's that are going to be competing in the next big national level pl meet need to be both strong and in good condition so they don't burnout by the last lift.

The level of intensity I am being pushed to achieve is so far above and beyond what I could do solo there's literally no comparison. It's painful.

Like you said though I know I won't get weaker. The training isn't going to break me so I'm only gonna get stronger from it.:D

Trust me on one thing though. If you are ever in this position you will see just how easy your solo training is by comparison.

I have done bodybuilding 6 days a week all sets to absolute failure/high volume, rock climbed difficult short bouldering problems, hiked 7000+ feet of elevation change in a day on some of the most intensive swithbacks, jogged for 2 hours straight on a routine basis, passed the entry level navy seals physical fitness test, swam across an entire lake during the winter, worked in a slave labor equivalent saw mill and done some very laborious construction work over the years and nothing comes close to the PAIN of last night.

It's a weird thing doing circuits like that with no rest and then you are expected to squat 315 raw for 5 reps and you are seriously struggling to breath and your mind is doing every thing in it's power to not unrack the weight. Then you have to go and deadlift the weight and you don't want to bend over because you can't get enough air. I can push myself really hard. Imo I can push myself as hard as anyone can by themselves. Having someone else push you is merciless though, lol. I have trained with people before and even that isn't on this level. 1 set of 20 rep balls out squats sounds easy to me after last night. You know you only have 1 set.

Anyhow enough of my crying. All I gotta say is this pain better be rewarded with strength and growth gains because I guarantee training solo I can make solid, steady gains without this kind of pain. The 2 things that I will take from training with these guys in the long run is learning excellent technique and what brutally hard training actually is.
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I'm sorry but this is ridiculous. Endurance atheletes push themselves extremely hard....and unlike your pain it lasts for hours and hours.

 
Tblock why you gotta argue with everything everyone says... I hope that post was a joke cause it would piss me off if I typed that whole post out just for you to pick up on one little bit and say it's rediculous...

Ghetto: are the other PLers on cycle?
 
ExtraMile said:
Tblock why you gotta argue with everything everyone says... I hope that post was a joke cause it would piss me off if I typed that whole post out just for you to pick up on one little bit and say it's rediculous...

Ghetto: are the other PLers on cycle?
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dude are you kidding....his whole post was about whether he can make better gains on his own or with the group. He'll have to find out for himself which one works better but to say he pushes himself as hard as anyone else and one squat session with some powerlifters was the worst pain of his life in ridiculous. There are lots of people in this world who push themselves to extremes.

Mike: Damn you got one bad ass brother!
 
Damn Glad you have really let yourself go brotha. I can't even see the scooter that you are sitting on in your avatar, you just look like your floating through air in a seated position.

Broseph Stalin.
 
All I really have to say is you don't have a fucking clue wtf you are talking about tblock.

You fucking puked after what, a 2-3 mile run. Dude I smoked your fucking scores back when I was in bootcamp.

Acting as if you have a clue what I am talking about is hilarious. I have been pushed to extremes many times. I've ran full out sprint for 3 full blocks hopping fences in 1 shot because I've been shot at. That was pretty extreme.

Saying uber endurance is extreme is true. Saying it's more painful than the workout I did hmm. Sure the pain lasts longer, but when you literally cannot get enough oxygen and you are expected to keep squatting 315 and deadlifting it back to back that's whole nother kind of pain and I guarantee it's more acute.

Just stfu mr 18 year old gi joe. Don't bother posting in my thread.
 
ghettostudmuffin said:
All I really have to say is you don't have a fucking clue wtf you are talking about tblock.

You fucking puked after what, a 2-3 mile run. Dude I smoked your fucking scores back when I was in bootcamp.

Acting as if you have a clue what I am talking about is hilarious. I have been pushed to extremes many times. I've ran full out sprint for 3 full blocks hopping fences in 1 shot because I've been shot at. That was pretty extreme.

Saying uber endurance is extreme is true. Saying it's more painful than the workout I did hmm. Sure the pain lasts longer, but when you literally cannot get enough oxygen and you are expected to keep squatting 315 and deadlifting it back to back that's whole nother kind of pain and I guarantee it's more acute.

Just stfu mr 18 year old gi joe. Don't bother posting in my thread.
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I will bother posting again. You are an arrogant sack of shit. I've put up with it long enough in here....you're always saying how you are so big, and you can man handle everyone, and how you are so genetically gifted, how you push yourself so hard, blah blah blah. I never said I push myself particularly hard, I think I push myself but I'm not about to claim that I'm some bad ass who quote, " can push myself as hard as anyone can by themselves." You are pathetic. You're on steroids....28 years old (I think?). 240 pounds. Yet your lifts are nothing for your size. Seriously cut the arrogance back. But now that I said that, people's personality's online and in real life are often totally different, so this judgement is aimed at the way you post, not you
 
Tell me how you really feel man. Come on!

I never said I was mr badass. I don't go making posts about how I have knocked punks out on a routine basis do I? Anytime I mention anything about fighting it usually has to do with how strength training improves your ability to wrestle etc. Not specifically how fuckin badass I am.

I never said I was so big and huge. I've never claimed to be super strong for my size. I've also admitted to having consistency problems over the years with my training.

I also never said I can manhandle every one. I never claimed I could manhandle anyone in particular. You are taking what I have posted in the past out of context when I was talking about mma fighters and how I know I am strong enough, but not skilled enough for it to make a difference. There's a big fucking difference. I have grappled with 260lbs monsters so I know what I can do. I admitted I would get my ass kicked because the skill isn't there. Mma fighers are in phenominal condition, but they aren't these fucking iron slinging monsters so many people think they are.

I never claimed I was anything than above average in being able to build size and strength. I have even admitted I either am in great shape, but not that strong or have to eat big to get strong. Nowhere did I say I have amazing genetics and can be cut and super big and strong at the same time. I did claim I am built very well for squatting and powerlifting, but when you have a vet pl'er who has squatted 900lbs below parallel in the gym telling you that then it's probably true.

I never said I'm billy badass because I can push myself as hard as anyone else. I simply know based off how many people I have known and trained with that I can hang with most people provided I am in equivalent condition. I can push myself very hard in the gym or in any physical activity. I didn't say I can push myself harder than anyone else. I said I believe I can push myself as hard as anyone else can. I could give a flying fuck about ultra marathon's or whatever you think is impressive. Try laying on your side for 8 hours a day swinging a 5lbs pick into hard clay for 2 weeks straight under a deadline. You cannot come even close to comparing your life to mine and the shit I have done and been through.

I have broken multiple fingers. I've been cheap shotted with a full on kick to the face from a steel toe'd boot. I've been jumped by 5 200+lbs samoan's when I was just a little guy at 145lbs back in middle school. I've been hit by a car. I've been hit in the head with an aluminum bat. I could go on and fucking on. I know wtf real PAIN is. You seem to confuse what I said about that circuit workout being the most painful thing I have experienced with physical trauma pain. They are 2 different things.

I am on steroids atm. You seem to be under this impression steroids turn people into superman. All I really notice is significantly increased recovery speed and I am the first to admit that I have average recovery ability when natural. Who the fuck cares if I'm on steroids. I have trained 95% of my life without them. I may not be super strong yet at my size, but I certainly don't have trouble gaining strength or size and that has alot to do with me eating enough to accomplish these things. I have been 10% bodyfat and in superb cardiovascular condition. That is not my goal right now. I've gained 35lbs in the last 7 months and it sure as shit isn't all fat.

If I had trained for 4-5 years consistently I would be far stronger than I currently am, but it is what it is. I'm trying to be consistent now and all things considered I have made fantastic progress in the last 7 months.

You might want to check your personality at some point as well by re-reading your ridiculous post to me.
 
ghettostudmuffin said:
Tell me how you really feel man. Come on!

I never said I was mr badass. I don't go making posts about how I have knocked punks out on a routine basis do I? Anytime I mention anything about fighting it usually has to do with how strength training improves your ability to wrestle etc. Not specifically how fuckin badass I am.

I never said I was so big and huge. I've never claimed to be super strong for my size. I've also admitted to having consistency problems over the years with my training.

I also never said I can manhandle every one. I never claimed I could manhandle anyone in particular. You are taking what I have posted in the past out of context when I was talking about mma fighters and how I know I am strong enough, but not skilled enough for it to make a difference. There's a big fucking difference. I have grappled with 260lbs monsters so I know what I can do. I admitted I would get my ass kicked because the skill isn't there. Mma fighers are in phenominal condition, but they aren't these fucking iron slinging monsters so many people think they are.

I never claimed I was anything than above average in being able to build size and strength. I have even admitted I either am in great shape, but not that strong or have to eat big to get strong. Nowhere did I say I have amazing genetics and can be cut and super big and strong at the same time. I did claim I am built very well for squatting and powerlifting, but when you have a vet pl'er who has squatted 900lbs below parallel in the gym telling you that then it's probably true.

I never said I'm billy badass because I can push myself as hard as anyone else. I simply know based off how many people I have known and trained with that I can hang with most people provided I am in equivalent condition. I can push myself very hard in the gym or in any physical activity. I didn't say I can push myself harder than anyone else. I said I believe I can push myself as hard as anyone else can. I could give a flying fuck about ultra marathon's or whatever you think is impressive. Try laying on your side for 8 hours a day swinging a 5lbs pick into hard clay for 2 weeks straight under a deadline. You cannot come even close to comparing your life to mine and the shit I have done and been through.

I have broken multiple fingers. I've been cheap shotted with a full on kick to the face from a steel toe'd boot. I've been jumped by 5 200+lbs samoan's when I was just a little guy at 145lbs back in middle school. I've been hit by a car. I've been hit in the head with an aluminum bat. I could go on and fucking on. I know wtf real PAIN is. You seem to confuse what I said about that circuit workout being the most painful thing I have experienced with physical trauma pain. They are 2 different things.

I am on steroids atm. You seem to be under this impression steroids turn people into superman. All I really notice is significantly increased recovery speed and I am the first to admit that I have average recovery ability when natural. Who the fuck cares if I'm on steroids. I have trained 95% of my life without them. I may not be super strong yet at my size, but I certainly don't have trouble gaining strength or size and that has alot to do with me eating enough to accomplish these things. I have been 10% bodyfat and in superb cardiovascular condition. That is not my goal right now. I've gained 35lbs in the last 7 months and it sure as shit isn't all fat.

If I had trained for 4-5 years consistently I would be far stronger than I currently am, but it is what it is. I'm trying to be consistent now and all things considered I have made fantastic progress in the last 7 months.

You might want to check your personality at some point as well by re-reading your ridiculous post to me.
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Dude...reread your own post. It's all the classic symptoms of an arrogant prick there. You are basically saying, "I'm not arrogant at all, so let me just list off all the times I've been injured and how I've been 10% bodyfat blah blah blah." I just remember quotes like, "I have the perfect squatters build" and all.

But honestly this is just an argument online and a waste of time, so I want to put it behind us. I'll continue to look at your log and be supportive, and honestly you seem like a good guy I just dont like arrogance. I probably misread you and spoke too soon

:artist:
 
I may come off as arrogant sometimes, but I have alot of experience to back up what I say. I'll be the first to admit that I have been a newb at one point in time and have done all kinds of shitty training methods. My first 2 years of lifting in highschool I did no direct back or leg work, at all.

I train around "national level" powerlifters. These guys have been consistently training hard for years and total elite level in their lifts without drugs. You think I feel arrogant when lifting with them? It's humbling to see the head coach who had hip surgery a year ago and who has done maybe 1-2 workouts a month since squat 650lbs like it was nothing...

I'm willing to drop this as well, but until you have done the workout I described you might think twice about calling it ridiculous. That's like saying running a world record speed marathon is more intense than running a world record sprint. By the very definition of intense the sprint is more intense. The acute level of oxygen debt/muscle fatigue experienced in such a short time frame from the circuit workout I listed is far different than the will to keep running on. The highest recorded heart rate ever was taken from a guy after doing a very intense set of squats to failure followed by high rep deadlifts with no rest. Alot of people don't quite understand that the circulatory system besides it's many various functions is there to support your muscles. Not the other way around. The fastest way to maximally tax your heart and lungs is through very intense physical exercise. Considering I used to jog 2 hours at a clip at good speed I have "some" understanding of the feeling you get when you have to "will" yourself to keep going and it's nothing like true oxygen debt/muscular fatigue/discomfort at the same time. Granted, there's a big difference between jogging for 2 hours and doing an Ironman comp or whatever.

My whole point of that original post about it better be worth it was the fact that the physcial level of discomfort is so far above and beyond what you, I, Mike or anyone else puts themselves under during a typical workout that it better yield great results.

Anyhow we can disagree. I called you an 18 year old gi joe. You called me an arrogant sack of shit. Fair enough.
 
ghettostudmuffin said:
I may come off as arrogant sometimes, but I have alot of experience to back up what I say. I'll be the first to admit that I have been a newb at one point in time and have done all kinds of shitty training methods. My first 2 years of lifting in highschool I did no direct back or leg work, at all.

I train around "national level" powerlifters. These guys have been consistently training hard for years and total elite level in their lifts without drugs. You think I feel arrogant when lifting with them? It's humbling to see the head coach who had hip surgery a year ago and who has done maybe 1-2 workouts a month since squat 650lbs like it was nothing...

I'm willing to drop this as well, but until you have done the workout I described you might think twice about calling it ridiculous. That's like saying running a world record speed marathon is more intense than running a world record sprint. By the very definition of intense the sprint is more intense. The acute level of oxygen debt/muscle fatigue experienced in such a short time frame from the circuit workout I listed is far different than the will to keep running on. The highest recorded heart rate ever was taken from a guy after doing a very intense set of squats to failure followed by high rep deadlifts with no rest. Alot of people don't quite understand that the circulatory system besides it's many various functions is there to support your muscles. Not the other way around. The fastest way to maximally tax your heart and lungs is through very intense physical exercise. Considering I used to jog 2 hours at a clip at good speed I have "some" understanding of the feeling you get when you have to "will" yourself to keep going and it's nothing like true oxygen debt/muscular fatigue/discomfort at the same time. Granted, there's a big difference between jogging for 2 hours and doing an Ironman comp or whatever.

My whole point of that original post about it better be worth it was the fact that the physcial level of discomfort is so far above and beyond what you, I, Mike or anyone else puts themselves under during a typical workout that it better yield great results.

Anyhow we can disagree. I called you an 18 year old gi joe. You called me an arrogant sack of shit. Fair enough.
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Haha alright. I never said anything about that workout being ridiculous, it sounds like a lot of fun imo. Matter of fact, I want to give it a try now. My deadlift is at 370x5, squat maybe 270x5. What numbers would you suggest for it?
 
Wow tblock... I could hardly believe those posts were serious, I thought you were joking at first. LOL @ you saying you put up with this arrogance long enough and won't stand for it ...haha. Ghetto has been on here for over 6 years and now there's some 18 year old guy swearing and cursing at him because he said he pushes himself as hard as others. Note he didn't claim to push himself harder than everyone. I don't even know where you got endurance cathletes from. Who the hell cares about that? The conversation was about lifting weights. Ghetto didn't say he pushes himself as far as an elite athlete. I understood his post as him saying he pushes himself like any other hard working guy who works out. And his results (bodyweight and strength) say to me that he obviously pushes himself harder than most people.

Jesus tblock you need to look at how rediculous you just made yourself look. Made me laugh thinking of some 18 year old in his bedroom throwing a hissy fit over the fact that someone else claimed to work hard. This isn't the first time you have started disrespecting other older, more experienced EF bro's and I don't know why ghetto didn't just report you for all the cursing and insults.

Show some respect man
 
ExtraMile said:
Wow tblock... I could hardly believe those posts were serious, I thought you were joking at first. LOL @ you saying you put up with this arrogance long enough and won't stand for it ...haha. Ghetto has been on here for over 6 years and now there's some 18 year old guy swearing and cursing at him because he said he pushes himself as hard as others. Note he didn't claim to push himself harder than everyone. I don't even know where you got endurance cathletes from. Who the hell cares about that? The conversation was about lifting weights. Ghetto didn't say he pushes himself as far as an elite athlete. I understood his post as him saying he pushes himself like any other hard working guy who works out. And his results (bodyweight and strength) say to me that he obviously pushes himself harder than most people.

Jesus tblock you need to look at how rediculous you just made yourself look. Made me laugh thinking of some 18 year old in his bedroom throwing a hissy fit over the fact that someone else claimed to work hard. This isn't the first time you have started disrespecting other older, more experienced EF bro's and I don't know why ghetto didn't just report you for all the cursing and insults.

Show some respect man
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Well if so I'm sorry but I thought his post was saying he can push himself as hard as anyone can.... I didnt start the swearing...most of the time I've been nothing but supportive of everyone on here. All I said is claiming to be able to push yourself as hard as anyone else doesnt seem like a valid claim. Anyway its done and over so stop bringing it back up. I'm not the only one who feels this way either
 
"All I said is claiming to be able to push yourself as hard as anyone else doesnt seem like a valid claim."

I'm not sure what you find so hard to believe about this statement I made.

What do you consider hard? What do you consider as pushing oneself to the limit?

One thing I do know for an absolute fact. Extremely intense, heavy training using multiple compound exercises with no rest between sets/exercises is the most acute and intense "short-term" exercise their is. This is not debatable. Anyone that thinks it isn't hasn't actually done it properly. It pretty much requires a coach or mentor type figure yelling and swearing at you that they will call down the wrath of god if you do not fucking keep going to achieve this level of intensity.

Casey Viator, an absolute genetic freak of a bodybuilder was trained by Arthur Jones and became the youngest man to win the Mr. America title at age 19 if I remember right. Jones yelled and demeaned Casey's manhood from what I have heard in order to get Casey to go absolutely full out on his ULTRA intense workouts. It is literally not possible to push oneself that hard without outside influence like a guy screaming in your face.

I would rate full-on boxing right up there as well. Try swinging for the fences for 2-3 minutes straight.

Am I abit arrogant. Of course. Everyone is. Am I proud of some of the things I have done? Sure. Do I think I am better than alot of people? Ya. It's called genetics. Not everyone was born equal. Do I think I have amazing genetics? NO. Above average? Ya. I have had a few friends that had truly exceptional genetics that literally did not have to train whether that be lifting weights or jogging to outdo me in both areas. I knew a guy that at 23 years old had been smoking a pack of marlboro reds a day since he was 14 that had a resting heart rate of 43bpm and he kicked my ass on the stationary bike. We competed once and when I had reached my uppper limit and my heart was maxed out his bpm wasn't higher than 150. He had a far higher rate he could have gone to. Fucking genetic cardio freak.

Anyhow Tblock1, if you think my claim at being able to push myself as hard as anyone else isn't valid that's your opinion and you are entitled to it.

Consider this though. Everyone due to genetics and current conditioning level has a different performance level. 2 guys may be sprinting full out for the finish line 100yds away. One guy wins. One guy comes in second. Both ran as hard as they possibly could. Tell me, did the winner push himself harder? How can you calculate this or prove it? Genetics could play a role. Better running technique as well. Perhaps he was just having a good day.
 
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ghettostudmuffin said:
"All I said is claiming to be able to push yourself as hard as anyone else doesnt seem like a valid claim."

I'm not sure what you find so hard to believe about this statement I made.

What do you consider hard? What do you consider as pushing oneself to the limit?

One thing I do know for an absolute fact. Extremely intense, heavy training using multiple compound exercises with no rest between sets/exercises is the most acute and intense "short-term" exercise their is. This is not debatable. Anyone that thinks it isn't hasn't actually done it properly. It pretty much requires a coach or mentor type figure yelling and swearing at you that they will call down the wrath of god if you do not fucking keep going to achieve this level of intensity.

Casey Viator, an absolute genetic freak of a bodybuilder was trained by Arthur Jones and became the youngest man to win the Mr. America title at age 19 if I remember right. Jones yelled and demeaned Casey's manhood from what I have heard in order to get Casey to go absolutely full out on his ULTRA intense workouts. It is literally not possible to push oneself that hard without outside influence like a guy screaming in your face.

I would rate full-on boxing right up there as well. Try swinging for the fences for 2-3 minutes straight.

Am I abit arrogant. Of course. Everyone is. Am I proud of some of the things I have done? Sure. Do I think I am better than alot of people? Ya. It's called genetics. Not everyone was born equal. Do I think I have amazing genetics? NO. Above average? Ya. I have had a few friends that had truly exceptional genetics that literally did not have to train whether that be lifting weights or jogging to outdo me in both areas. I knew a guy that at 23 years old had been smoking a pack of marlboro reds a day since he was 14 that had a resting heart rate of 43bpm and he kicked my ass on the stationary bike. We competed once and when I had reached my uppper limit and my heart was maxed out his bpm wasn't higher than 150. He had a far higher rate he could have gone to. Fucking genetic cardio freak.

Anyhow Tblock1, if you think my claim at being able to push myself as hard as anyone else isn't valid that's your opinion and you are entitled to it.

Consider this though. Everyone due to genetics and current conditioning level has a different performance level. 2 guys may be sprinting full out for the finish line 100yds away. One guy wins. One guy comes in second. Both ran as hard as they possibly could. Tell me, did the winner push himself harder? How can you calculate this or prove it? Genetics could play a role. Better running technique as well. Perhaps he was just having a good day.
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All good points man:D I do believe everyone has a right to a certain amount of pride in their accomplishments. You are much stronger than average, and at 5'8 240 that is definitely built for powerlifting.
 
Next time I puke I'm goin for the gusto. I'm sprayin that shit cross-continent and aiming for you Andalite!

Pay attention to your peripheral vision. The chunks are coming.:chomp:
 
12-20-2010

Bench Press barx10, 135x5, 185x5, 205x5, 225x3, 240x3 pretty easy, 215x8, my left pec was uber tight from an inject so I was taking it easy, left elbow felt pretty good.

Wide-grip Leaning Pulldown #7 5x12 good muscle cramping and decent pump for the 4th and 5th set. Low rest and good form.

That was it. Easy workout. Feelin out my bench.

Tomorrow going to kickass on squats. Gonne be a nasty one.

Bodyweight 244lbs, no fucking clue why my weight is still going up, I'm only eating when I'm hungry, no force feeding at all, of course being unemployed I sit on my ass most of the day so that could be it.
 
Thought it was kind of obvious from my first line. My pec was really tight from an inject. Like painfully tight when I brought the bar to my chest. That and I've been going light on the direct bench and rowing work for like a month now.

I'm going back to the 5x5 style bench twice a week. Going to use the linear style with only 1 top set of 5 and 3 reps each week. I should be jacking my weights up on bench over the course of the next month or 2.

At first it was the minor tendinitus feeling in my left elbow, then like a dumbass I strained my left bicep doing heavy single rep barbell curls without getting used to them over a couple weeks since I never curl.

240 last night because of my pec felt kinda awkward. Also felt funny since I haven't handled heavy weights on bench for 2 weeks, but when I did the reps I know I had 1-2 more in me so I'll get 5 on friday. Looking to bench minimum 255x5 within the next 6 weeks.
 
1x5, 135x5, 185x5, 205x5, 225x5, top set 245x5

5x5, 135x5, 185x5, 205x5, 225x5, 245x5x5

That's how they are run. As you can see 5x5 is alot more volume.
 
ghettostudmuffin said:
1x5, 135x5, 185x5, 205x5, 225x5, top set 245x5

5x5, 135x5, 185x5, 205x5, 225x5, 245x5x5

That's how they are run. As you can see 5x5 is alot more volume.
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oh shit ok, i think 1x5 is a lot better but ive never tried 5x5. Obviously the heavy set weight would have to be lower on the 5x5 than on the 1x5.
 
5x5 is better for size because it has decent volume, but typically when you do 5x5 you either run it like heavy-light-medium if you squat 3x a week or heavy-light if twice a week.

Also a good way is 5x5 like on monday and then 20-40lbs heavier for 1x5 on friday or something to that effect.

If you run the 1x5 style the best imo is:

Monday-example-135x5, 185x5, 205x5, 225x5, 245x3, 220-225x8

Friday-example-135x5, 185x5, 205x5, 225x5, 245x5


Next Monday repeat with 2.5-5lbs more on the bar etc.

The last set of 8 on monday's workout is to get a little higher reps in and it adds a little more volume vs the heavy set of 5 on friday.
 
12-21-2010

Barbell Squat 45x5, 135x5, 185x5 warmup
225x21, 225x21

Today was 21's day. You do 7 reps about halfway down, then 7 around parallel and then 7 full depth in 1 set.

I'm not gonna say it's as hard as a legit 20 rep squat set, but it's still really physically taxing. I couldn't make it to the 3rd set. My pulse rate musta been around 150 for like 10 minutes after the second set.

After around 10-15 minutes rest then did Leg Press 400x18, 18, 18

Possibly the most pumped my legs have ever been.

Forgot to weight myself today. It was a good workout. I was in a decent mood. I would've liked to have gotten a 3rd set of 21's on squats, but I still felt queezy for a good 10 minutes after the leg presses for that matter.

Coach squatted 600lbs in suit with no belt like it was weightless. Almost had 700, but the walkout got botched and it blew too much strength away. You know you are fucking badass when you have loaded the entire bar with typical 45's and have to switch to competition weights to fit them on the bar lol.
 
Good work ghetto.....those long reps of 225 are freaking hard man!! I love that feeling of accomplishing it though. Me and Glad did 225x30 and I swear my head was going to blow off my shoulders at the end of it. Get a third set next time man forsure.
 
Ive seen a lot of guys doing the 21 thing like you described it but with curls haha, squats are far superior. Theres also the "21 gun salute" where you do 1,2,3 pushups and on up to 21, then back down. If you want it extra hard you do as many crunches in between the pushups/
 
12-27-2010

Got a pimp ass black Inzer belt and wrist wraps for
Christmass booyah!

Barbell Bench w/blue band wrapped under bench, band supposedly equals around 100lbs resistance when looped under the bench and it feels like it.

warmup
Bar+bandx5
95+bandx5
135+bandx5

185+bandx5,5,3+2 forced reps

Not sure if I was really doing sets of 5 with the equivalent of 285 or not, but I do know that it felt harder than repping 240-245.

Elbows felt good. Left bicep cramped a little on the 3rd set, but it's getting better every week.

Close-grip bench w/blue band

bar+bandx8
55+bandx5
95+bandx8,6, 8 with 3 force reps, coach had me bring my grip in more and lower the bar down to the upper chest which made the 2nd and 3rd sets waaay harder than the first set.

Bodyweight 244lbs

Felt strong today. Not sure what coach is having me do with squats tomorrow, but it might be a max. Can't wait to use my new belt so I hope it is. 425+ is going up np if that happens to be the case.
 
just been reading through the beginning of your log man, interesting stuff and its helped remind me to keep it simple and forget all the fluff exercises!
 
12-28-2010

Barbell Squat 135x5, 185x3, 225x3, 315x1 warmup

405x2 w/wrist wraps and belt, coach caught me off guard here, I unracked it, did a solid single and half way into re-racking it he told me to do another so I had to reposition. Still got it, but the second was tough because of it. If I had known I was going to do 2-3 reps I'm sure I could have tripled it in 1 clean set.

500x miss, wrist wraps, knee wraps and belt, only the coach helped me as I went up with hands on chest. He says I can squat 500 and it was just mental with the new weight and not being used to knee wraps. I guarantee 450-475 woulda gone up today with no assistance.

I'm gonna be training with the other powerlifter's on their training cycle and he wants to dial me in for 550 in the next 3 months.

That was it. It was definitely an interesting experience feeling 500lbs on the back and setting it up. Everyone said my form was good and I went down fully under control, but couldn't quite bring it up without some help. I'm fucking psyched. I am going to OWN 500 here in short order. It's gonna fucking happen.

Forgot to weight myself. Went out afterwards and splurged on an expensive burger.

500 is going up.
 
wrist wraps don't add anything they just protect the wrists. Knee wraps I'm not sure. 10lbs maybe? Belt for me is probably 25lbs-50lbs, but this is just guesswork as I have not actually tried a full raw squat and then a partially equipped squat after. The knee wraps actually are kinda odd because they feel tight when they are on and when you squat down you feel them.

405 last night was just the belt helping. I can squat it np without a belt, but I feel safer with a belt for now until I can squat so much more than 405 that it feels light like 225. I can tell you it's definitely not the equipment getting me close to 500 because I knew I had 450-475 last night without the knee wraps and just a belt. 500 felt heavy as hell because it's 95lbs heavier than any other weight I have put on my back since I started training 6 months ago.

Nobody seems to believe me when I say they have been kicking my fucking ass in the gym and my strength on the squat is blowing up because of it. I guarantee I'll squat 500 inside of the next 2-3 months and with this training cycle coming up most likely more.

This is without a squat suit too. Without knee wraps a parallel or lower squat with just wrist wraps and a belt is considered raw.
 
50lbs is pushing it on how much a belt gives. I mentioned being able to get that much out of it, but in reality I was probably talking out of my ass. 20-25lbs is probably realistic.

Knee wraps I can't tell. Last night was my first time ever with them. Honestly I didn't like the feel of them on my knees, but they weren't uncomfortable as far as the actual squat was concerned. It was just weird feeling something wrapped around my knees. I know they do give some boost, but how much I can't really say. I know with 500lbs on my back I didn't notice anything from them. I actually think they are more for helping keep the knee secure and from blowing out then for added weight.

I think the squat suit is what gives the biggest boost bar none. From what I have heard even the oldest, cheapest Inzer squat suit can give you 50lbs let alone a newer, higher tech suit. These guys squat with single ply suits so they aren't getting more than 100lbs tops out of their suits probably.

I know one of the guys the night before me squatted 580lbs at 225lbs bodyweight and one of his belt only warmups was a fairly easy 495.

P.S. Konstantinov is a fucking FREAK of nature. He has like the worst deadlift form ever. Totally would never recommend anyone deadlift the way he does yet he pulls absolutely hyooge weight so it obviously works for his body. I love that guy. Fucking 55 pullups at 275lbs bodyweight is unreal. That guy is SUPERMAN!
 
Yeah kk is awesome. When he was 15 he pulled 475 at 6'0 160. Damn.....

At 17 he also benched 440 close grip.....wtf
 
Tblock1 said:
some lifters like konstanivos consider raw to be nothing, but most consider wrist wraps and belt still raw
Click to expand...

Just depends which fed your lifting in. I don't know of any that don't allow for a belt to be worn in the raw category. Most of them allow wrist wraps too but there are a few like 100%Raw that only allow a belt in their raw competitions.

There are a few Feds that allow knee wraps for raw lifting I think but not many.

Personally Iv not reached the point yet where I need wrist wraps. I don't like wearing a belt either although I will admit the only belts iv tryed have been cheap ones...

PS kk could do 40 chins at like 13 y/o before he even started lifting weights lol
 
Last edited:
1-3-2010

Coach changed it up today and did squats instead of bench lol.

Barbell Squat 45x5, 135x5, 185x3, 225x3, 275x2 warmup

315x5x5 solid sets through, no belt

Leg Press 400x3x18, 4th set of 25 burnout though could have probably done 30 if I really wanted to.

Adductor and abductor machine 4 sets of 8 on each machine with 190lbs.

Bodyweight 246lbs

Felt pretty strong in the gym today. I literally did not sleep at all last night trying to adjust my sleep schedule to a more normal time as I have been waking up later and later. That and didn't eat for about 5 hours before the workout.

That said strength was solid. The 315 on squats took effort, but I wasn't particularly taxed by the end of all 5 sets. Form was good on all sets. I won't be surprised if the coach has me doing 325-335 for 5 sets next week. 315 is starting to feel pretty light on the back which is good.

I've noticed a shift in my mindset towards the 315. I used to kinda respect the weight and I still do. You always have to respect the weight because if you don't you're just asking for injury, but now when I look at 315 on the squat rack I'm like that ain't shit.

Good workout.
 
Nice man! That is one of my favorite kinds of progress...when something that seemed hard before suddenly becomes not much of a problem
 
1-5-2011

Well my left bicep was massively sore/cramped from yesterday's squats. Totally ruined my bench today. Usually we bench the day before, but because of the rotation of competitive lifters I had to squat first. Sucks too because when I unracked 135 to warmup I felt really strong. As soon as I repped 185 I knew my bicep was gonna fuck me over. Got to 225 and it literally gave out as I was coming down which I expected. Oh well. Eventually my biceps/tendons will get used to it. I'm pretty sure it's from a technique we use called elbow drive that puts alot of stress on this area. Coach says my arms will get used to it in time.

That said I set a rep pr on some really low weight lol.

Bench Press 135x8, 185x3, 225xow!

Rest abit

Dumbell Bench 50's 5x18 reps, so light weight, but very high volume, rest time was moderate between sets, no more than 3 minutes

My biceps were fucking shot at this time.

Pec Dec 80x3x8

That was it. Not much I could do with a gimped arm. Sucks cuz I know I woulda been strong tonight, but oh well.

Spent the rest of the workout just helping the others and offering motivation.

Bodyweight 247lbs
 
1-8-2011

Deadlift day and deadlifts only lol.

This one is gonna be really hard to write down, but I think I can get close enough to what we did.

We started off with chain deadlifts. 100lbs of chains lapped over the middle of the bar.

135+chains 2x5
225+chains 2x5
315+chains 1x2-3 this was too much for me to do sets of 5 atm
275+chains 2-3x5

No more chains

315x2
365x1
405x1
455x1
500xnope, I got the bar about 2 inches off the ground, but it wasn't gonna go all the way so I slammed it down. 500 is coming soon.

Stiff-legged deadlift pulled and lowered very slowly

225x3x5

That was the workout. My left outer thigh was crampin on me. That's a first. My right clavicle feels a little sore.

Great workout.:D

Forgot to weigh myself. Don't really care anymore. I'll likely weight 250lbs within the next month or 2 at this rate anyhow.

Guys were pulling 600-700 today at the start of their training cycles. I foresee some good meet lifts for them coming up. I might compete 4-5 months from now. I think I could do a 1500 total my first meet equipped then or hit 1375-1400 raw.

My coach is awesome.
 
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