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biggt protege - CN's Press/Pull Log

C

ChinkNasty

New member
hey yall, been around these parts a while but finally gonna start a journal...

height: 5'10"
weight: 181-185 pds.
age: 21

quick background: wrestled, played football and LAX in high school...varsity for 3 years in all sports..currently going to be a senior at Vanderbilt University and have been playing rugby down there for all 4 years. I trained under a coach who really forced the BFS system (similar template to 5x5) in high school so my split is going to be loosely based on a 5x5 with some other principles mixed in.

basic template:

Mon: Power Cleans from floor (warmup and then 7 or 8 singles)
ME Squats (warmup and then 5x5 and then 2x3 heavy top end set)
Romanian DL (off 4 inch block) - 5x5 pyramid

Tues: Flat Barbell Bench (5x5 set weight or 3x3 singles + 2x8 backoff sets)
BTN push press (3x5 set weight + 2x7 backoff strict standing military press in front)
Weighted Wide Grip Pullups (5x5 set weight)
Weighted Dips (5x5 set weight)

Wed: AR (usually a swim or 70% 100m sprints)

Thurs: DE Squats (depending on feel - 5x5 pyramid or 5x2 box squats)
Deadlifts off floor (5x5 or 5x3)
Power Shrugs (3x12 pyramid) or light cleans

Friday: Flat Barbell Bench (4x8 set weight + 2x7 backoff)
BB Row (5x5 pyramid)
random arm shit

Sat./Sun.: usually lots of drinking (trying to cut down), sometimes I'll go in an d f- around for a bit with curls etc...

Current end of summer maxes:

Flat Barbell Bench: 315x1 (wrist wraps)
Back Squat: 385x1 (no belt, no wraps)
Deadlift: 440x1 (no belt, strapped)

Weighted decline abs/leg raises are done every session alternated.

some of you may remember these pics I took in April 2006 at the end of the rugby season...I was about 175 in these pics and will update soon as I have put on some more mass since:

Front 1:
http://s59.photobucket.com/albums/g...w&current=Front.jpg&refPage=&imgAnch=imgAnch2

Chest 1:
http://s59.photobucket.com/albums/g...&current=Chest2.jpg&refPage=&imgAnch=imgAnch3

Chest 2:
http://s59.photobucket.com/albums/g...w&current=Chest.jpg&refPage=&imgAnch=imgAnch4

Back 1:
http://i59.photobucket.com/albums/g288/sxc03/Back2.jpg

Back 2:
http://s59.photobucket.com/albums/g...w&current=Back1.jpg&refPage=&imgAnch=imgAnch6

Leg 1:
http://s59.photobucket.com/albums/g...rrent=RightQuad.jpg&refPage=&imgAnch=imgAnch7

here we go...any comments appreciated
 
8/9 Lower

Front Squats: 45x10, 135x3, 185x3, 225x3, 245x3, 275x3 (all done with clean grip, easy)

-sort of random but I wanted to deadlift today as I haven't done so in about 4 weeks and I had been box squatting so I wanted to 'prime' my legs

Deadlifts: 45x10, 135x3, 225x3, 315x3, 365x3, 405x3 (all easy, strapped using a snatch grip - not quite collar to collar but close)

Power Shrugs: 225x12, 315x12, 365x12 (snatch grip strapped, all easy)

3x15 hanging leg raises
 
Nice workout, great to see you started a log. Good front squatting, they will take your DL far.
 
That's a pretty damn intensive layout in the 1st post. . . . Pushing that much volume, you must have a pretty good recovery system?

Nice job on the snatch grip deadlifts. That's a real nice weight for a triple w/ that much ROM.
 
thanks for the replies fellas...

yea I hate the scars on the shins and I try to line em up with the smooth parts of hte bar but it never seems to work out that way ha...I hate them about as much as I hate the stretch marks on my chest from benching...oh well

proto - thx, I actually find that the snatch grip on the deads shortens my ROM (if that makes any sense...) and makes my deadlift a little easier...it gives me much more off hte floor strength although oftentimes I have a hard time locking out the lift and end up hitching it up.

yea I guess I have a pretty good recovery rate...it seems like a shitload at first but once you get into it, it feels good...although I do have to deload every 4-5 weeks
 
I see. Those powershrugs should help your lockout b/c you can go quite a bit heavier than your dead. Maybe try some 6-8 rather than 12 if you've got the recovery stock.
 
wider grip means you have to bent lower to get the bar.....that lengthens the ROM correct??

but obviously it works
 
The Shadow said:
wider grip means you have to bent lower to get the bar.....that lengthens the ROM correct??

but obviously it works
Click to expand...

hmmmm...maybe this makes more sense, if you have longer arms and you snatch grip it, it lengthens the ROM, but if you have average length arms (like myself), true, you have to get lower but it shortens your ROM?
 
also, all deadlifts and squats are done raw (no belts, no wraps, sometimes straps with the deads) unless otherwise noted
 
ChinkNasty said:
hmmmm...maybe this makes more sense, if you have longer arms and you snatch grip it, it lengthens the ROM, but if you have average length arms (like myself), true, you have to get lower but it shortens your ROM?
Click to expand...


hmmmmm.......a wider grip for deads causes anyone to bend over farther...if you look at summo versus snatch grip from person to person, a summo grip allows one to grab the bar at a higher position(in terms of a squat- the hips are higher).......snatch does the opposite - those examples are, of course, the two extremes.
 
The Shadow said:
hmmmmm.......a wider grip for deads causes anyone to bend over farther...if you look at summo versus snatch grip from person to person, a summo grip allows one to grab the bar at a higher position(in terms of a squat- the hips are higher).......snatch does the opposite - those examples are, of course, the two extremes.
Click to expand...

got ya...I tried snatch grip deads about 6 weeks ago and loved them (almost pulled 455 a liftime best for me) and stuck with them..maybe I hsould switch back to conventional double overhand grip...think there'll be any carryover?
 
ChinkNasty said:
got ya...I tried snatch grip deads about 6 weeks ago and loved them (almost pulled 455 a liftime best for me) and stuck with them..maybe I hsould switch back to conventional double overhand grip...think there'll be any carryover?
Click to expand...

I would think so....you would be shortening the ROM just a bit - so it should jump from the floor
 
The Shadow said:
I would think so....you would be shortening the ROM just a bit - so it should jump from the floor
Click to expand...

aight, ill switch over to a double over conventional next week and we'll see what happens
 
ChinkNasty said:
aight, ill switch over to a double over conventional next week and we'll see what happens
Click to expand...

If you are moving up on the snatch grip - Im not sure I would break the momentum
 
8/11 Upper 1

Flat barbell bench: 45x10, 135x5, 250x5, 250x5, 250x5, 250x5, 250x4.75
(couldnt quite lock it out)

BTN push press: 45x10, 135x5, 185x5, 185x5, 185x5, 135x6 (strict in the front military press - standing), 135x6 (same)

Wide Grip Weighted Pullups: BW+35 x 5, BW+35 x 4, BW+35 x 5, BWx8, BWx8 (haven't done the weighted variety in a while, need work)

Weighted Dips: BWx5, BW+90x5, BW+90x5, BW+90x5, BWx15, BWx15 (tris were smoked by this point...intended to do 5x5)

Decline situps: BW+25 x 3 x 20

-little hungover, OHPs felt like shit today, tried doing a 185x3 push press in the front and it was heavy as hell, was gonna try to to regular push presses but did BTN presses instead because they were easier...haha, weird
 
Thats not a bad workout......if you weren't hungover you would have easily made all the flat bench reps, and the PP would have been easier.....but fuck it, you only turn 21 once in your lifetime......and it was good stuff considering.
 
haha thx guys, going out again tonight as one of my friends is back from miami...this'll conclude my 3rd day straight of hard drinking haha...I intend on training tomorrow and will post up if it happens, have a good weekend yall
 
I remember those days, man.....3 years ago was my last trip to the beach with a bunch of friends and I drank 6 out of 7 days......now, I have 1 drink and it fucks me up, lol.....ENJOY!....by the way, stout title for the journal
 
aight, last week home in Ohio, MCATs next Saturday and back down to nashville for my last year next sunday...little hungover again but cleans, squats, and RDLs are on the slate today, postin up in a few hours
 
8/13 Lower

Power Clean: 45xwarm up, 135x3, 135x3, 185x3, 185x3, 185x3 (dont know whats happening, my mechanics are all off, didn't feel heavy but doesn't feel smooth either...)

Full Back Squat: 45x10, 135x3, 225x3, 275x3, 315x3, 340x3 (felt heavy today, left hip flexor is still botherin me)

DE Box Squat: 275x5, 275x5, 275x5 (all light, felt good)

Full Back Squat warm down: 225x7, 225x7

Romanian Deadlifts (off 4" block): 135x5, 225x5, 315x5, 345x5 (easy, double overhand clean grip)

-my cleans have been real ugly the past few weeks, maybe I just need a break, I was doing well earlier this summer but my rhythm and timing are all off now...

-squats are still being affected by a strained left hip flexor, wont go away..grr
 
Nice pounds on the squats and RDLs......cleans are funny like that, when I have a few sessions where nothing is firing the way I tell it to, I just drop them and do snatches and clean pulls or something, the idea is to still do a quick lift and still pull heavy from the floor, it seems to cure the problem after 2 weeks or so. Sometimes the CNS just has enough of what you're forcing upon it.
 
yea I've been supplementing my cleans wiht some clean pulling but maybe I should just sub them in instead like u said...I got a question about the cleans biggt, do you jump and drive your feet into the ground hard when u power clean?
 
ChinkNasty said:
yea I've been supplementing my cleans wiht some clean pulling but maybe I should just sub them in instead like u said...I got a question about the cleans biggt, do you jump and drive your feet into the ground hard when u power clean?
Click to expand...

Yes, I do, I go onto my toes and stomp my feet into the ground.....you don't HAVE to, and many people clean correctly without stomping their feet, but it seems, for me, when I hear my feet stomp, it is pretty hard to screw up the catch, it keeps me moving fast.
 
BiggT said:
Yes, I do, I go onto my toes and stomp my feet into the ground.....you don't HAVE to, and many people clean correctly without stomping their feet, but it seems, for me, when I hear my feet stomp, it is pretty hard to screw up the catch, it keeps me moving fast.
Click to expand...

ok I got ya, I was taught to clean in high school with the stomp and for whatever reason I've phased them out and randomly I've been phasing them in and so I think thats what's screwing wit my motion a little bit, I'm caught in between a stomp and not stomping. I'll stick with the stomp for a while as you make a good point about making the catch easier.
 
was gonna lift today but went jetskiing/wakeboardin instead and now my arms and lats are too sore to bench or row...will try to make it in tomorrow
 
I'm feeling like shit myself too.....I came down with some food poisoning today, all I could keep down was a glass of coca-cola, lol.
 
BiggT said:
I'm feeling like shit myself too.....I came down with some food poisoning today, all I could keep down was a glass of coca-cola, lol.
Click to expand...

yea man, I've felt like 80% all summer though, I feel like I keep getting small colds and then I dont rest up fully and hit the weights hard and never get over it...shit's fuckin annoying
 
well, summer's windin down...

MCAT tomorrow morning, then catchin a flight down to Nashville on Sunday for my last year of school

pretty stressed out gettin shit sorted out down in Nashville and with the MCATs tomorrow and still feelin a little sick but had to go to the gym, too wound up...

8/18 Upper

bw: 182

Flat BB Bench: 45x10, 135x7, 225x7, 225x7, 225x7, 225x7

BTN Push Press: 45x10, 135x5, 185x5, 185x5, 185x5, 135x7 (strict in front standing military press), 135x7 (same)

GP Rows: 45x10, 135x5, 185x5, 205x5, 225x5, 225x5, 225x5 (last 3 sets were strapped, but didn't feel too heavy)

Wide Grip Pullups (strapped): BWx10, BWx10, BWx10, BWx10

rotator cuff work + scap pushups

-thats it fellas, I'll probably get a lift in sunday before my flight and then the next post will be down in nashville with the rugby team
 
took the MCAT 8/19, absolutely miserable test but I think I did alright. Lifted before my flight down to nashville on 8/20:

Back squat: 45x10, 135x5, 225x3, 275x3, 315z3, 340x3, 225x7, 225x7 (off 14 inch block - last 2 sets)

Deadlifts: 135x3, 225x3, 315x3, 365x3, 365x3, 365x3

Been away for a while getting the apartment set up and shit, got a sick 32" plasma TV the other day, lovin it...

anyways, lifted on 8/21 with the roommates, just some random bis/tris shit

today's workout:

8/24 Upper

Flat BB Bench: 45x10, 135x5, 225x3, 275x3, 275x3, 275x3, 225x7, 225x7 (reasonably easy)

BTN Push Presses: 45x10, 135x5, 185x5, 185x5, 185x5 (need ot increase weight on these, getting pretty routine)

Wide Grip Weighted Pullups: BW+35 pds.x3x5, BWx10, BWx10

Weighted Dips: BW+90x10, BW+90x8, BW+90x7, BWx20

Decline Abs: 3x20 + 25 plate

will try to post more consistently as I get my apartment stuff sorted out
 
thanks man, its all in the eating bro...we had our first veteran's rugby practice yesterday and i got a lot of juicin jokes haha...
 
ChinkNasty said:
thanks man, its all in the eating bro...we had our first veteran's rugby practice yesterday and i got a lot of juicin jokes haha...
Click to expand...

Honestly, man, it's one of the highest compliments.....lots of natural athletes get bent out of shape at juice rumors.....but seriously, if you weren't strong and jacked, nobody would think juice.

Food really is anabolic, give your body what it needs in greater quantities than it needs and so long as you train correctly, good things happen.
 
i got 2 roommates both wit cameras so I will try to get some pics and get them posted soon, any ideas how to ask them to take them for me without sounding like a homo?
 
Most digital cams have a timer, I'd just set it myself and take them.....or borrow the cam and find a girl to take 'em, lol......but if worst comes to worst just ay they are what they are, progress pics.
 
trained today despite my hammies being sore from running sprints at practice yesterday

8/25 Lower

Back Squat: 45x10, 135x5, 225x5, 275x5, 300x5, 315x5, 225x10 (all easy...felt real grooved this time around)

Deadlifts: 135x3, 225x3, 315x3, 365x3, 365x3, 365x3 (snatch grip, straps - gettin used to the new bars at school, still finding the right grip distances)

Alt. Seated dumbbell curls: 50x8, 50x8, 50x8, 50x8 (curls for the girls tonight baby)

-went pretty well, I ate somethin funny for lunch today (cooked some rice, broccoli, and chicken but my GI has been freakin out...) so I felt kind of a cold, clammy sweat the whole time but pushed through that shit

-depending on how much I drink tonight we'll see if I can train tomorrow, have a good weekend yall
 
I like the routine set up.

Drinking wil really screw up progress, but at 21 I wouldnt stop drinking either. Gota enjoy life.

Stick with the routine you are going to be strong as a bull with it..
 
8/27 Upper

Flat BB Bench: 45x10, 135x7, 225x7, 225x7, 225x7, 225x7

GP BB rows: 45x10, 135x5, 185x5, 205x5, 225x5, 245x5 (245 set was very heavy, little cheating on this set)

random curls (as I now lift with two roommates obsessed with arm size)
 
got a bad cold for a few days now but feelin better and will try to get to the gym...here are some new progress pics since April (finally figured out the timer function on the camera, god im a meathead):

bw: 181 pds.

Arm/Pec Tie-In #1:
http://i59.photobucket.com/albums/g288/sxc03/Arm1.jpg

Back #1:
http://i59.photobucket.com/albums/g288/sxc03/Back1-1.jpg

Back #2:
http://i59.photobucket.com/albums/g288/sxc03/Back2-1.jpg

Chest #1:
http://i59.photobucket.com/albums/g288/sxc03/Chest1.jpg

Chest #2:
http://i59.photobucket.com/albums/g288/sxc03/Chest2-1.jpg

Chest #3:
http://i59.photobucket.com/albums/g288/sxc03/Chest3.jpg

Glutes/Back #1:
http://i59.photobucket.com/albums/g288/sxc03/Glutes1.jpg

Leg #1:
http://i59.photobucket.com/albums/g288/sxc03/Leg1.jpg

Leg #2:
http://i59.photobucket.com/albums/g288/sxc03/Legs2.jpg

Leg #3:
http://i59.photobucket.com/albums/g288/sxc03/Legs3.jpg

comments/critcism/haters - have at it
 
Seriously, you've put on some unreal thickness...and great body comp......fresh stretch marks across the shoulders remind me of a younger, rapidly growing BiggT, lol......your traps are getting yoked, you're getting all sorts of jacked up, man... ....when you have time, you should share your diet with everyone.....it'll be a prime example of how HUGE calories and heavy lifting only lead to good things.......thanks for sharing the pics, although I could have done without the parting crotch shots, lol.
 
^^^ echo what BiggT said :)

lol..seriously those aren't leg shots they're crotch shots... none of that :rainbow:

Straight up Thickness bro... keep doin' what you're doin' :beer:
 
thanks fellas, my diet is pretty simple: pretty much get in the ballpark of 250, 300g protein and the rest I dont really keep track of, I just get in as much calories and carbs as I can as I am more or less an ecto-meso and have been blessed/cursed with an extremely fast metabolism:

8/9 AM: 5 egg whites, 2 cups of maple and brown sugar oatmeal, apple, glucosamine/chondroitin, multi, omega-3 fish oil caplets, glass of water or cranberry juice

12 PM: 12 oz chicken or pork chops, 1 cup of brown rice, tons of veggies (broccoli or beans), baked potato

2 PM: 1 can of starkist chunk light tuna with some mayonaise on whole wheat bread with tons of peanut butter

5 PM: same as 12 PM

7 PM: depends on what we cook in the apartment - sometimes just like 4 brats on buns with like 2 10 oz beef burgers and then some rice and veggies

10 PM: tons of egg whites with some tuna and bread, 1 cup of brown rice

thats pretty much it, just eat like a horse, lift heavy and sleep, repeat...I dont really watch my diet that much, just get the food down cause like I said my metabolism is so fast

lifted today:

8/30 Lower

Power Clean: 45x10, 135x3, 165x2, 185x2, 185x2, 185x2, 185x2, 185x2 (haven't done these in about 3 weeks but felt very smooth and fast)

Full back squat: 135x5, 225x5, 275x3, 315x3, 340x3, 225x7, 225x7

Box Squat: 315x5, 365x5, 385x5

Romanian deadlifts (off 4" block): 135x5, 225x5, 315x3, 325x5 (misloaded, shoulda been 345)

then followed by tons of conditioning at rugby practice (2 hours of running/ plyometrics)
 
8/31 Upper

Flat BB Bench: 45x10. 135x5, 250x5, 250x5, 250x5, 250x5, 250x5 (pretty easy, last rep on last set moderately difficult)

BTN Push Press: 45x10, 135x5, 190x5, 190x5, 190x5, 135x7, 135x7 (standing military press - last 2 sets)

Wide Grip Weighted Pullups: BW+35x3x5, BWx10, BWx10

Weighted Dips: BW+90x10, BW+90x10, BW+90x8

solid workout, moderately sore lower body from all the sprints at practice yesterday - got our first game this Saturday against University of the South
 
played all 80 minutes of our rugby game today against University of the South - had a fuckin solid game defensively - this 160 pd kid tried running me over and I straight picked up him in double leg takedown (for those of you who wrestled) fashion and drove him down...felt good lol..anyways, no injuries which is always good, left hip flexor/quad tie-in nagging me a bit, but overall ok, going to try and go in tomorrow for a lift...

throwin a house party tonight...have a good rest of the weekend yall
 
9/3 Lower

Back Squats: 45x10, 135x5, 225x5, 275x5, 300x5, 315x5, 225x7, 225x7

Deadlifts: 135x3, 225x3, 315x3, 365x3, 365x3, 365x3

Power Shrugs: 135x7, 225x7, 315x7, 365x7, 405x7

-left quad feels better after the lift amazingly haha...CNS is a little burned out after hte rugby game yesterday, the squats and deads felt heavy today despite not being that sore from the game...jump shrugs felt good despite having not done them in 5+ weeks
 
Nice workout......I always thought the best time for an in-season workout was the day after game day to flush out soreness and stiffness.....and give yourself 2 full days rest before a game after the last workout of the week.
 
thx for stoppin over...yea I hear ya, I shoulda gave myself a few more days off before the game as my shoulders were kind of sore going into the game...I agree, sometimes its tough gettin back into the gym after a game but its doable
 
9/4 Upper

Flat BB Bench: 45x10, 135x7, 225x7, 225x7, 225x7, 225x7

GP BB Rows: 45x10, 135x5, 185x5, 205x5, 225x5, 245x5

Chins: BWx7, BWx7, BWx7, BWx7

-everything felt good today, wanted to get a light chest workout in and did just that...

-havent done chins in honestly probably 2 years and randomly did them today, feel real funny, fuckin annoying to be honest...I can wide grip pullup more than I can chin
 
9/7 Lower

Power Cleans: 45xwarm up, 135x5, 165x2, 190x2, 190x2, 190x2, 190x2, 190x2

Full Back Squat: 135x3, 225x3, 275x3, 315x3, 340x2 (fuckin left quad is killing my free squat progress)

Box Squat (off 16" block): 315x5, 365x5, 395x5 (real easy)

Back Squat warm down: 225x7, 225x7

Romanian Deadlifts (off 4" block): 135x5, 225x5, 315x5, 345x5

-everything felt easy except for the ATG squats...the hip flexor pain has migrated down to the upper quad area now...sweeeet
 
ehh about 185ish...it honestly hasn't budged much since summer when I peaked around 192-195...I'm taking down like 4000 cals and close to 300 g of protein every day and eating as much as I have time for...I dunno man, any ideas
 
You're probably burning more calories with rugby and just need to account for them. Maybe either add in some whole eggs, another shake, or some oil to a shake.....or if you want to make it fun and can afford to do so, you can always junk it up slightly, so long as you meet your protein requirements.
 
yea man I was junking it up like a mfer last year...hittin up wendys baby, god I love that place....typical PWO meal last year: 2 spicy chicken sandwiches only mayo, 2 classic singles, 2 5 pieces, a baked potato only butter, 1 large sweet tea and medium fries..mmmmmmmmmmmmmmm
 
ChinkNasty said:
yea man I was junking it up like a mfer last year...hittin up wendys baby, god I love that place....typical PWO meal last year: 2 spicy chicken sandwiches only mayo, 2 classic singles, 2 5 pieces, a baked potato only butter, 1 large sweet tea and medium fries..mmmmmmmmmmmmmmm
Click to expand...
ohhh i love it... way to go bro, way to go! ;)
 
9/11 Lower

Power Cleans: 45x10, 135x3, 135x3, 165x2, 195x2, 195x2, 195x2, 195x2, 195x2

Back Squat: 135x3, 225x3, 275x3, 315x3, 315x3, 315x3

Box Squat (16" block): 315x3, 405x5, 405x5

-everything felt easy, smooth, real pumped that my left hip flexor pain is going away slowly, the deep squats felt good tonight

-box squats felt good, kind of a hassle unracking and racking these days...gettin a little heavy haha
 
ChinkNasty said:
-box squats felt good, kind of a hassle unracking and racking these days...gettin a little heavy haha
Click to expand...

Walkouts- After squats load up the bar with 120% of 1rpmax. Walk it out and hold it 15-20 sec. before reracking it. This is also a good way to build more connective tissue around your joints.
 
That looks like a taxing workout... Nice lifting bro!

How do you like the power clean doubles? I may change up my 5x5's because of form degrading after 3 reps...
 
thx fellas...

it is a tiring workout but I love it, been doin it for about 6 months now...your CNS and body adapt eventually :)

umm I love the doubles...I actually just phased the cleans back in as for some random reason I suddenly started blowing at cleans...but I do 5x2 and I roughly follow the same approach wiht regards to loading and percentages as the 5x5
 
9/12 Upper

little bit under the weather, i feel like ive been fightin this cold for 4 weeks now...drinking 3 nights a week prolly aint helpin

Flat BB Bench: 45x15, 135x5, 255x5, 255x5, 255x5, 185x10, 185x10

BTN Push Press: 45x10, 135x5, 185x5, 185x5, 185x5, 135x7, 135x7 (last 2 sets are strict military press to the front)

Wide Grip Weighted Pullups: BW+35x3x5, BWx10, BWx10

Weighted Dips: BW+90x10, BW+90x10, BW+90x6 (took short rest periods as this hippie was working in with me, tris were kicked)

-felt good overall, push presses felt real smooth today...stamina was affected by the cold
 
9/14 Lower

DE Back Squats: 45x10, 135x5, 205x5, 225x5, 250x5, 275x5, 300x5, 225x7, 225x7

Rack Deads (right below knees): 135x5, 225x5, 315x3, 365x3, 405x3

Romanian Deadlifts (off 4" block): 135x5, 225x5, 275x5, 315x5, 335x5

-squats felt real smooth and easy, I miss the light days haha

-rack deads were harder than they are from the floor...I haven't done these in about 2 years but still...shiiit

-RDLs are getting so easy thanks to box squatting, feel real smooth and explosive
 
solid weekend at duke, they got hotter girls than I last remember..

worked out before the drive on Friday:

9/15 Upper

Flat BB Bench: 45x15, 135x15, 225x7, 225x7, 225x7, 225x7, 135x20

GP BB Rows: 45x10, 135x5, 185x5, 205x5, 225x5, 245x5
 
9/19 Lower

Power Cleans: 45x10, 135x5, 165x2, 185x2, 200x2, 200x2, 200x2'

Back Squat: 45x10, 135x3, 225x3, 275x3, 315x3, 315x3, 315x3

Box Squat: 315x5, 365x5, 395x5

Hanging Leg Raises (3x15).

-feel good, everything felt light except for the back squats...my hip flexor is bugging me again, any suggestions how to remedy this?? the 365+ on my back for box squats feel real light and I know I can free squat it but my hip flexor is holding me back...
 
9/20 Upper

Flat BB Bench: 45x15, 135x5, 260x5, 260x5, 260x5

BTN Push Press: 45x10, 135x5, 190x5, 190x5, 190x5

Dips: BW+90x9, BW+90x6, BW+45x12

-real shitty lift today...my diet hasn't really been too good lately (not enough cals or protein) and its affectin me a lot

-pissed, will rebound in the next few days
 
9/22 Lower

DE Back Squats: 45x10, 135x10, 225x5, 275x5, 300x5, 315x5, 225x7, 225x7

Deadlifts: 135x10, 225x5, 315x3, 365x3, 405x3

Hang Clean Pulls: 225x5, 225x5, 225x5

-everything felt easy today...kind of tired by clean pulls though...the squats on my light days always feel better than on my heavy days I think because I power clean before squats on heavy days and it hampers my squat strength..

have a good weekend
 
9/24 Upper

DE Flat BB Bench: 45x10, 135x15, 225x7, 225x7, 225x7, 225x7

GP BB Rows: 135x5, 185x5, 205x5, 225x5, 245x5

-went a lil overboard this weekend, felt sluggish in the gym but got the reps in
 
9/25 Lower

Power Cleans: 45xwarm up, 135x5, 165x2, 185x2, 195x2, 205x1, 205x1, 205x1

Full Back Squat: 135x3, 225x3, 275x3, 315x3, 340x3

Box Squat (off 15" block): 315x5, 365x5, 405x5

Romanian Deadlifts (off 4" block): 135x5, 225x5, 315x5, 335x5

-everything felt good today, the 405 for box sqauts felt real light my back, hip flexors were holding up fine today
 
just a quick questions.. i'm only just starting to box squat recently.. do u box squat more than u full squat? and how much is your gap between the 2 lifts in terms of weight? and how did u find box squatting has helped u?
 
carlsuen said:
just a quick questions.. i'm only just starting to box squat recently.. do u box squat more than u full squat? and how much is your gap between the 2 lifts in terms of weight? and how did u find box squatting has helped u?
Click to expand...

my wide stance box squat is easily more than my free squat (I'm guessing my box squat 1 rep max is around 440, 450 and my current free squat max is still around 380)...Box squatting has really strengthened my hip flexors and help me to drive out of the hole on a free squat but there's not a ton of carryover...if anything, the boxes helped me significantly on conventional grip deadlifts and locking out
 
9/26 Upper

Flat BB Bench: 45x15, 135x5, 265x5, 265x5, 265x3 + 2 FR

BTN Push Press: 45x10, 135x5, 195x5, 195x5, 195x5, 135x7, 135x7 (last 2 sets are strict standing military press to the front)

Wide Grip Weighted Pullups: BW+25x5, BW+35x5, BW+35x5, BWx10, BWx10

Weighted Dips: BWx5, BW+90x5, BW+90x5, BW+90x8, BWx25, BWx25

-weighted dips have been feelin real heavy the past few sessions, but I love them so I might prioritize

-265 didn't feel too heavy but I dont have the muscular endurance to do that many sets of it...will switch to a 3x3 next week @ 270 or 275

-push presses felt real easy today
 
thx for stoppin by boss, yea, esp. the push presses, they are coming along nicely...I started doing BTN PP about a 3 months ago and at first they were a pain but I'm slowly starting to like them a lot. They felt real smooth...my bench progress is kind of stalling though, i think i just need to put on some more bodyweight
 
Yeah, a little bodyweight always does the trick with the bench.....I actually got to a point where I am stronger from BTN than in the front right now.
 
you know what, i hear ya brother...I did a front PP about 4 weeks ago just to see where I was and it felt all weird and routine weights felt heavy...
 
I think BTN gives great carryover.....sometime just for shits and giggles try out a strict press to the front and you'll be floored at how strong they are without even training them.
 
9/28 Lower

Back Squat: 45x15, 135x5, 225x5, 250x5, 275x5, 300x5, 315x5, 225x7

Deadlifts: 135x5, 225x5, 315x3, 365x3, 405x3

Power Shrugs: 225x7, 315x7, 405x7, 455x7, 315x20

-smooth today baby, locking out the deads were hard for some reason...

off to shower and we have a little mixer with the vanderbilt 1st year law student ladies tonight :p
 
haha i dont think there are any laws against that...i didn't get that lucky but I was lucky enough, fun night...hittin the gym later today, its parents weekend here this weekend so gotta clean the place up and get some shiiit in order
 
9/29 Upper

Flat BB Bench: 45x15, 135x15, 225x7, 225x7, 225x7, 225x7

GP BB Rows: 135x5, 185x5, 205x5, 225x5, 245x5

Weighted decline situps.

-short n sweet
 
bw: 188

-really gotta stop drinking so much on the weekends...

October 1st / Lower

Back Squat: 45x15, 135x10, 225x3, 275x3, 315x3, 350x3, 355x3

Box Squats (16" block): 315x3, 365x3, 405x3, 430x3

Warm Down Back Squats: 245x7, 245x7

-I was supposed to clean and do RDLs today, but didn't have it in me...had a good squat session though - not far from my all-time best box squat of 480 and 430 really felt light on my back today

-more importantly my free squat at 355 today felt really good, my hip flexors are holding up just fine it seems
 
Nice workout.....box squats are impressive as hell.....I think you can uncork a double bodyweight olympic squat at will too.
 
thx guys

yea I haven't done box squats in years, but they're coming back realy fast and I feel like I'm going to bust up my old PR very soon...yea biggt I know I am strong enough to hit a 380+ oly squat given that my left hip flexor doesn't act up, my hip flexors always present an area of problem when it comes to ATF squats although the box squatting seems to have strenghtened them significantly

quick question, any of you guys wear belts while box squatting? I'm over 2x bw and I'm going to be pushing in the ballpark of 450, 460 next session (I weigh around 185 - 190) and I was wondering if I should wear a belt...I usually never wear a belt while squatting or deadlifting period.
 
Belts are good when box squating. It's part of the movement that's performed like a regular squat: filling your abdomen with air and pushing out against the belt to create a stable base with your core.
 
yea, I ordered an Inzer 10 mm belt last night just for box squats. I usually never wear a belt for anything, but I dont want to take any unecessary risks so we'll see how it goes.
 
10/2 Upper

Flat BB Bench: 135x10, 225x3, 275x3, 285x3, 295x2 , 225x10

BTN Push Press: 45 x a million, 135x5, 200x5, 200x5, 200x5, 135x7, 135x10 (last 2 sets strict military pressed standing)

Weighted Dips: BW+90x8, BW+90x8, BW+90x8, BWx25

Wide Grip Pullups: BWx10, BWx8, BWx6

Weighted decline abs.

-good workout, felt real strong on bench today, probably had 300x3, but pussied out

-push presses felt like a fucking joke today, driving them through the roof
 
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