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Destroy:Erase:Improve -- PBs Training Journal

I'm beginning to doubt your dedication. I would have done 45 min. of Highland bucket tossing using the preferred fireman's drill pace. This has the added benefit of allowing everyone in the gym to realize you are one bad mofo.
 
I said I wasn't going to train. I didn't say I was going to discontinue my cpr & fireman drills. Geesh. I'm never to sick to breath life into a rubber dummy.
 
Week 6, Thurs. (workout 1) (coming off a cold)

Squats

w.u.
5x200
3x200 (wanted 3x5x200 but it wasn't in the cards . .. shouldn't have tried for a PR today even though I felt good . . .should've been a bit more conservative)
5x195

Bench

5x177.5 (+2.5 . . . not bad. . . 2.5 away from old PR)
9x142.5 (b.o.)

Row

5x177.5 (+2.5 . . . not bad . . . 2.5 away from old PR)
14x145

Hanging knee lifts

12
12
12

I hate that this abbreviated workout is taking 60 minutes . . . it doesn't seem like much but I don't want to rush when I'm trying to push new weights each time. Next week, I'll be in PR territory for everything. Squats are getting hard to add weight. I may start making 2.5 pound jumps even on them. Just to see how it goes.
 
Week 6, Sat. (workout 2)

Push Press

3x147.5
5x147.5
2x157.5 (+10 . . . no volume this week, just keeping the weight high)

Front Squat

w.u.
4x160 (+10 . . . just wanted to get a few reps in)
3x160

Skulls

6x6x75 (60 s. rest between sets . . . very easy)

Highland Game events training


I will get back on track this week. The cold this week kind of threw me off.
 
LoL Thanks. I've got a duffel w/ sand inside (leaking out now, LoL) and do some sandbag stuff when I'm not feeling like a tired pussy, which is most days unfortunately. It's damn hard work C&P'ing a heavy sandbag. Never thought about power curling it though. . . .
 
Week 7, Tues. (workout 1)

Squat

w.u.
5x185 (holy crap . . . WTF?)
5x6x135 (60s. rest between sets . . . mad pump LoL)

Bench

3x130 (+2.5 . . . 2 reps from old PR . . . taking it slow & steady)
11x140 (b.o.)

Row

5x180 (+2.5 . . .old PR, not too hard)
9x145 (b.o.)

hanging knee raises

12
12
12

Power Shrugs

w.u.
8x325 (+1 rep LoL)

I have no idea what's wrong w/ my legs & hips. One set of 5x185 was really tough and 2 weeks ago I got 5x5 w/ 195. Ugh. That really bums me out b/c I could give two shits about everything else. I jsut want that squat number to go up.
 
Protobuilder said:
I'm still congested some but I feel fine. Maybe this thing is still nagging at me or something. But eveyrthing else went up so who knows. . .

Yeah, I don't stretch. Lol
Click to expand...
lol... strech before it REALLY comes back and kicks your arse. I'd much rather be streching daily then paying for chiroprators.... and daily pain.

... fair warning to what could happen :rolleyes:
 
Week 7, Thurs. (workout 2)

Push Press

3x5x142.5 (down 5 pounds . . . on purpose, Lol . . .working back up slowly)
10x95
9x95

Front Squat

w.u.
5x160 (+1 rep)

Deads

5x270 (down 15 . . . 5x285 was just way harder than it should've been so trying to get on track, stay consistent, and have a better run)
8x225

Skulls

10x85
8x85

Chins

8
10

Not really sure what happened, but I think I'm just not sleeping enough. Or maybe I'm wore out all the time b/c I've dropped my cardio. Dunno. But I'm beat most of the time right now. Hitting my old PRs was a real chore and then I got a cold, so I'm backing off and trying to be more conservative, eat enough, and work into a slow PR run.
 
Nice workout PB!

You'll be back in action in no time I'm sure... sleep and cardio are both good things... in moderation of course :)

Question: What's the theory behind back off sets after working sets?... I didn't figure that out and there in my standard 5x5 routine
 
Thanks Sarge.

Backoff sets are really on useful for adding size. Basically, heavy low rep sets generate lots of tension, but the weight is too heavy for you to get deep into fatigue (although 5 is a pretty good balance). So, you have great strength potential working in low, heavy sets . . .but size tends to develop faster with higher reps, when you can generate a lot of metabolic fatigue, which causes some interesting stuff to happen. I won't pretend to know how to accurately explain it all but it involves hormone release, protein breakdown, lactic acid, etc. The backoff sets really just add local muscular fatigue into your workout. They're disposable really if you're just trying to build your 5s. Higher reps just adds in some more size-oriented work.
 
Week 7, Sat. (workout 3)

Squats

5x5x185 (-10, working back up)

Bench

2x5x180 (+2.5; can't add, shoulda' been 177.5 . . .taking it slow & steady)
5x177.5
12x140 (b.o.)
9x135

Row

3x8x157.5 (felt great . . . these should keep going up nicely)
 
Great patience and way to use your brain......where is your bodyweight at these days?

It better not still be under 170, lol.
 
thanks for stopping by Chink . . . rows are going fine. I'm doing 1x5 on Day 1 and 3x8 on Day 3 . . . I'm about to pass my old PRs on the 1x5 and 3x8 is going up slow & steady.

BiggT: thanks for stopping by bud. . . bodyweight is . . . 167.5. LoL I'm shooting for .5 lb / wk, and so far doing just that, give or take. If it makes you feel better, I had fried chicken twice this week and a nice steak/potato/cheesecake dinner last night. LoL I'm adding in more red meat and olive oil now to help boost the weight a bit.
 
Misc.

Kettleball swings

5x10x65 (w/ my handy dandy homemade "core blaster")

Skulls

6x85, 95, 102.5 (PR)
4x102.5

Leg press carry for distance . . . Don't ask.
 
65lb KB swings are no joke - I think I tried 70's once and it was very hard to stay rooted to the ground, a couple times I went stumblin and bumblin forward.

Leg Press carries? :Chef:
 
I finally found something useful to do w/ my leg press. Carry it. LoL I sold it to a local strongman competitor and we carried it out of my basement and loaded it into his truck. Hence, "leg press for distance." LoL

The swings were a bit strange. I'm not yet certain what they're good for, other than conditioning. They're supposed to strengthen the core & build the tarps. We'll see.
 
Well swings are supposed to be great for lower back and hips, although I haven’t done enough of them or trained with them consistently to be able to say. To me they feel like an explosive sumo deadlift, and they say the core work comes into play as you try to go from loose to tight i.e., if you don’t tighten up your core as the KB comes back down you’ll go flying, especially a 65lb’er.

Lol @ the leg press carry. What’s next the smith machine toss? ;)
 
Week 8, Mon. (workout 1)

Squats

6x6x145 (60s. rest between sets)

Bench

3x180 (left a few in the tank)
10x145 (+5)

Row

3x182.5 (+2.5 PR)
10x145

Shrugs

12x325 (+4 reps)
 
BiggT said:
whats the details on how the 6x6 felt?
Click to expand...

They felt stupid and ghey. But I was breathing pretty heavy and they were "hard" at the end. On the flip side, it was quick, which was becoming a problem when I was tyring to do 5x5 on squats on a worknight.

Why am I doing this? B/c I'm not pleased w/ how slowly my squat is moving so I'm going to see how I do w/ one heavy squatting day per week (Day 3) and I'll do 5x5 on that day, and keep this hypertrophy bologna on Day 1 & pyramid to a top 1x5 set of fronts on Day 2. We'll see how it goes. Also, I'm hoping this helps my conditioning and gives me a little growth in the hams/glutes/quads. I'm just experimenting b/c my squat progress isn't as fast as I'd like it to be.
 
Week 8, Fri. (workout 2)

Squats

5x5x190 (5 off from old PR . . . difficult but not too bad)

Bench

3x3x180 (2 reps off from old PR, should hit it Tues.)

Row

3x8x160 (+2.5 PR) (deloaded each rep; felt great)

Hanging knee lifts

2x10x10 (+10 . . . finally adding weight)
5x10
 
Week 8, Sun. (workout 3)

Push Press

3x5x145 (+2.5 . . . 2.5 away from old PR)
5x145 (BTN)

Front Squats

4x162.5 (+2.5)

Deads

4x280 (+5; 5 away from old PR)
2x5x225 (b.o.)

Skulls

3x10x80 (PR)
 
Thanks Shadow. Appreciate you stopping by.

Week 9, Tues. (workout 1)

Squats

6x6x147.5 (+2.5; 60 s. rest between sets . . easy but should get hard in a few weeks . . or maybe not, maybe small jumps will let me ride this a long way)

Bench

5x180 (+2 reps; finally back to old PR . . .and wasn't too bad)
10x145 (b.o.)

Row

5x182.5 (+2.5 PR . . . not too bad either, got some room here)
12x145 (b.o.)

Shrugs

12x325 (rt. lat is really really tight in a bad way and I didn't want a strain so . . . )
12x275

Second good workout in a row. I was in a rough spot a few weeks back w/ getting sick and everything was getting heavy and after 2 backed off weeks, I feel really great. Everything is moving nicely.

Not that anyone cares, but if you're following along, I'm doing 6x6 cumulative fatigue squats on Monday (60s. rest between sets) and then doing heavy 5x5 on Sat. I'm doing the fatigue squats to (a) improve leg conditioning, (b) see how I do w/ one heavy squat day and one hypertrophy day, (c) tyring to get some size on my lower back/hams/quads/glutes, & (d) I can finish squats in about 15 minutes this way, which is good b/c I'm busy lately. LoL I started low and am taking these very conservatively, adding 2.5 each session, which feels like nothing. I figure if I can add 30-40 pounds to these, I'll be at 75-80% of my 1RM and should get some nice size and leg conditioning from these. Just seeing how I respond to diff't types of training. My squat strength wasn't coming along as fast as I'd like it to, so I figured I'd throw something new at 'em and see how it goes. Trial and error.
 
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Congrats on getting back to it, PB. I gotta incorporate some of those back-offs, I always mean to but don't usually have the will after my last real work set.
 
Nice work with the bench and row weights.....I like backoffs a lot too....You can use so much more weight on a backoff set of 8-12 than you can just cming in another day and working to a top set of 8-12....and more weight=faster results.
 
BiggT said:
Nice work with the bench and row weights.....I like backoffs a lot too....You can use so much more weight on a backoff set of 8-12 than you can just cming in another day and working to a top set of 8-12....and more weight=faster results.
Click to expand...


Yep.....



That's why a lot of lifters will do a heavier set of say 315 on squats for 3 before a max set of 275.....warms the neural pathways
 
It's funny how warmup sets will feel heavy as shit, but then when you hit the heavy work set, even if it's 50 pounds over the warmup set, it'll still feel about the same. And on the way back down, the warmup weight feels light. Neural magic.
 
That's awesome, silver shadow. Thanks for that.

Week 9, Thurs. (workout 2)

Push Press

3x5x147.5 (old PR . . . pretty damn difficult)

Front Squat

w.u.
5x162.5 (+1 rep . . . last rep was U G L Y)

Skulls

8x95
8x95
6x95

Deads

3x280
3x280
5x230 (b.o.)
5x230 (b.o.)

Deads aren't really going up just trying for a 1x5 max set once a week. So I think I'll try adding in volume: a few sets of triples one week and then a 1x5 max the next week and so on. Dunno. It really sucks that I'm not getting linear progress at this low weight. I could try more conservative jumps of 2.5 pounds each week . . .
 
:verygood: Week 9, Sun. (workout 3)

Squats

5x5x192.5 (not too bad; 2.5 from old PR)

Bench

3x3x182.5
10x155 (b.o.)
6x145 (b.o.)

Rows

8x162.5
8x160 (forgot to add the 1.25 plates on, LoL)
8x160
8x162.5 (PR overall, but should've got 24 reps but forgot the plates)

Power Surgs

12x305
8x315

Skulls

6x95
2x8x100 (+5 PR)
6x100
 
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Nice workout.....and good bench:row ratio, that's about what everyone's SHOULD be.

Where's the bodyweight at?
 
Thanks for stopping by. I'm at 171.5 this morning. I've put on 3 pounds over the past 2 weeks, which is too fast. My waist has gone up past 34" now and my BF is now at 16%. I think I'll finish this cycle (however many more weeks I can squeeze out) and then eat at maintenance or a tad below and see if I can't knock off 6 pounds of flab or so. Dunno.
 
Honestly....16% is perfect to make gains in my opinion......10% is visible abs, and from my own experiences, that 10-13% range is just too damn hard to add weight to the bar in training, you can maintain strength and cut down for a reason, but in training, I find much less than 15% or so makes it really tough to add to the bar regularly.

If I were you, I'd try to maintain the same level of bodyfat and keep getting stronger, adding more muscle......cutting is gonna frustrate you and either stall or regress your lifts.

Those lifts will go up, you need enough bodyfat to foster that though.....I am not saying 'get fat', but I think 16% is perfect to train at......how many 6' tall guys can you think of that can keep getting stronger and stronger at 170lbs? It is like you're deadset on being a middleweight, lol, but you're 4 or 5 inches too tall for the weight class.....I still say keep cals where they are and see how strong you can get/how much muscle you can build.......a 34 waist is a good measurement, man.
 
Good points. I was "trying" to stay at 14, then 15, and now 16. LoL It only went up over the past 2 weeks when I gained too quickly. 1.5 pounds/wk = a high fat:muscle ratio. I think I can keep it to .5 pound/wk and keep bodyfat roughly the same, so I think I'll go back to that strategy. I want 185 @ 14% eventually. That was our original goal, if you recall. I don't want to get past 16 honestly unless it's really worth it. I'm approaching squat PRs again so hopefully the extra calories will help. I've gotta' watch how much I eat. LoL I can easily eat 3600 / day but that's too much for a daily intake.
 
Week 10, Tues. (workout 1)

Squats

6x6x150 (+2.5; 60s. rest between sets . . . call me a pussy but these were hard at the end)

Bench

4x182.5 (+1 rep, wanted 5 but I just benched heavy on Sunday so . . . )
6x165
5x145

Row

2x5x170 (back was tender so didn't go for 1x5 PR)
8x170 (PR, who knew? LoL)

Knees to Elbows

11xBW
7xBW
 
Congrats on row PR. Nice patience, too. I need to learn it.

Squatting w/60s rest is no joke. I tried that during my HST and it kicked my ass.
 
Thanks for stopping by guys.

Jim: I hate being patient but I've recently read Beyond Brawn and it preaches a slow, conservative approach . . . I want to see whether that helps me or not, and from experience, adding 5-10 pounds a session works for maybe one week or two at best and then I stall. Someone smarter than me said, coax strength, don't force it.

Sgt: I'll rest around 4.5 - 5 minutes if I'm really pushing heavy sets and trying to eek out all the reps. Actually, I'm kind of hoping this cumulative fatigeu squatting allows me to shorten my rest periods a tad on my heavy sets. It's an experiment.
 
Protobuilder said:
Sgt: I'll rest around 4.5 - 5 minutes if I'm really pushing heavy sets and trying to eek out all the reps. Actually, I'm kind of hoping this cumulative fatigeu squatting allows me to shorten my rest periods a tad on my heavy sets. It's an experiment.
Click to expand...
Wow... dang. Ok, I'll keep that in mind that it's OK to take my time then... lol... ADD is a pain in the ass.

Building up the anerobic compacity to push the sets faster is like HIIT cardio :) (seems like that for me at least... I'm soaked the end of my workouts)

Conditioning yourself to Sprints a few days a week would help greatly as long as it's not adding TOO much to what your already doing , ect.... an ideer to consider down the road :coffee:
 
Protobuilder said:
Week 10, Tues. (workout 1)

Squats

6x6x150 (+2.5; 60s. rest between sets . . . call me a pussy but these were hard at the end)

Bench

4x182.5 (+1 rep, wanted 5 but I just benched heavy on Sunday so . . . )
6x165
5x145

Row

2x5x170 (back was tender so didn't go for 1x5 PR)
8x170 (PR, who knew? LoL)

Knees to Elbows

11xBW
7xBW
Click to expand...


Nice job on the prs.....


Consider getting some microplates - imo they are crucial to Stuart's training philosophy
 
Thanks for stopping by.

I've got 1.25 pound plates, and I can also add a set of spring collars to add approx. one pound to the bar. They make decent microweights.
 
Nice workout......60 seconds rest between sets will make just about anything tough at the end.......it's also nice to see that you still train in addition to inflating your post count on c and C, lol.
 
Week 10, Thurs. (workout 2)

Squats

3x5x195
4x185
5x185 (meh, wanted 5x5x195 but usually this workout happens on Sat. not Thurs. and I just squatted Tues.)

Rows

5x185 (+2.5 PR)
12x145

God I love rows. They are my ol' reliable. Lats, forearms, biceps, rear delts all tired. Love 'em.

That's it. Short and sweet. Tired and out of time.
 
Rows keep going up, nice. How did 195 squatting feel? I still get anxious getting under the bar, I don't know what it is about that damn lift :evil:
 
BiggT said:
Nice rowing, PB....you're one of the few people I know whose rows are actually up to snuff.
Click to expand...

Thanks. For one reason or another, my lats seem decently strong. Now if I could just add 100 pounds to my squat and deadlift, I'd be doing ok.

Jim & Carlsuen: thanks for stopping by guys!
 
Week 10, Sat. (workout 3)

Push Press

3x7x131
9x95

Front Squat

2x8x135
6x135

Deads

5x5x255

Close grip Bench

12x135
8x135
6x135
5x135

Out of town workout. Bar felt a little diff't and didn't have a rack so cleaned everything from the floor. First time my wrists have ever bothered me during fronts. And that weight felt heavy on push press and fronts. LoL Ah well, got some reps in.

On a positive note, this was the first time I've done close grip bench w/ my hands about 16" apart. For the first time ever, I felt my chest going nuts during bench. Usually I get a ton of shoulder work from flat pressing but going narrow seems to actually innervate my chest pretty thoroughly, and I get to use my tris which are decently strong. After this cycle, I'll definitely add in close-grips and see what happens. Bench has always pissed me off b/c my chest never really grows much from it. Maybe this will be a nice change.
 
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16" is about the proper 'close-grip'.....I never understood the clowns with their hands touching, then wondering why they have carpal tunnel syndrome, lol.....I love close grips.....also, I noticed what works for me when I want tit growth, is to add in some dumbell work (the angle doesn't matter) twice a week.
 
Nice close gripping. In my earlier, stupider days I did the hands touching thing and not only did it bug the hell out of my wrists, my weights were severly limited.

Now my middle finger is where the knurling starts on my bar.
 
F8ck you.

I can't for the life of me, get the feel for fornt squats

Nice job
 
For the first time ever, I felt my chest going nuts during bench
Click to expand...

you need to preexhaust with a superset of flyes, pec deck and pushups on a BOSU before moving to the bench to finish off. Those pecs will be pumped harder than Annabel Chong at a gangbang, although you'll only be able to bench the bar with no weight on it.

bench is a bitch for some people to get the feel of, I never felt it in anything but my shoulders until I'd been doing it for 5 years..
 
Thanks Tweakle. Today, i preexhausted my lumbars and hams to get ready for some serious squatting.

It's strange, but you think you "know" how to squat/bench, etc., but after you work at it for a year or five, you finally start to learn how to do it right. LoL

Week 11, Tues. (workout 1)

Squats

6x6x152.5 (+2.5; 60 s. rests . . . not too bad, conservative jumps seem to be working fine)

Bench

5x5x170 (PR . . . decided to add some volume rather than just trying to squirt out an extra rep on my top set each week)

Rows

3x8x165 (+2.5 PR; not real bad but getting a bit too much hip involvement . . . but supersetting w/ bench + after squats so I'm not worried about it)

hanging knee raises
 
Nice work on the PR's......before them, you should have done 5x30 leg extensions, and triple drop set on the leg press.....THEN you'd feel them, the 45lb bar would be tough for 5x5 and you'd really 'feel' the movement.
 
Week 11, Thurs. (workout 2)

Push Press

3x5x149 (+1.5 PR; not that difficult)
11x95 (strict)

Front Squat

5x165 (+5 PR, hard but not serious grinding)

Deads

3x3x285 (285 is my 5RM; trying to add in volume & see what happens)
8x235 (b.o.)

Skulls

8x95
8x95
7x95 (+1 rep)

Well waddya' know. A good night. LoL
 
Week 11, Sat. (workout 3)

Squats

5x5x197.5 (+2.5 PR . . . hard but not backbreaking)

Bench

5x5x171.5 (+1.5 PR . . . again, hard but reps weren't in doubt)
11x125 (close grip)

Rows

3x187.5 (+2.5 PR, form wasn't great)
2x5x175

Another good workout. Took too long though for what I accomplished. Squats took 40 minutes, but I'm very glad I got all 25 reps w/ a new weight. At least for me, I think there's something to the small, conservative jumps. If I do a 5 pound jump (or 2.5 on presses), the reps are not guaranteed and are serious grinders, sometimes I only get 3 sets rather than 5. But with 1.5 pound or 2.5 pound jumps, the reps aren't in doubt. It's hard but not unbearable. And I don't get beat all too shit after a PR either. Slow and steady PRs each time. It seems to be working . . . which means the wall is nearby. LoL

I'm also starting to think I do better with more volume at moderate-high intensities.
 
Week 11, Sun. (workout 4)

25 min's Incline tredmill + KB swings (walk 5 minutes, then 10-12 swings w/ 65lbs., repeat)

Shrugs

3x15x275 (short rests; from the high hang b/c my lower back is a little touchy this AM)

BB Curlzz

2x5x85 (bi's are starting to feel a little tweaked during pulls and rows and I don't want a weak link right at my elbow so I'll throw in a few sets of curls here and there so)
 
Yeah, you're on a roll with steady PRs.....on the curlzzz, besides the cosmetic benefits of adding them in, they are a legit method of injury prevention for guys who are pulling heavy, if I were you, I'd even add in a few more sets and maybe 1 back off set, and don't be afraid to curl in the 3 rep range at times.
 
Week 12, Tues. (workout 14)

Squats

6x6x155 (+2.5 PR by default; 60s. rest between sets)

Bench

3x187.5 (+2.5 but not a PR)

Rows

4x5x175 (+5 reps)

Short & sweet.

On a side note, Lamb of God's album New American Gospel is not very good. I just got it and was pretty psyched but it was a let down.
 
Missed logging a few. Bad week.

Week 12, Thurs. & Sat. (workouts 2 & 3)

Tues.

Push Press

5x151 (PR)
5x125 (strict) (old PR despite zero heavy strict pressing over the past 3 months . . . interesting)
5x115 (strict)

--didn't do anything else due to being really really tired all week . . . well, did some misc. front squatting as I went through the push pressing

Sat.

Squats

2x5x200 (+2.5 from last week but after the 2d set, my lower back tweaked . . . still not recovered from that . . . sucks big time)

Bench

5x5x172.5 (+1.5 I think)
misc. close-grip benching backoff

Pullups (no rowing due to back)

7 sets of 5xBW

Haven't hurt my back since last year probably so that's a bummer. I figure I'll take it easy all week now. Damn. I really wanted another 5x5 PR on squats to get those fucking numbers moving. Damn.
 
Nice push pressing, I also find that push presses carryover to strict pressing, but the reverse is not true. What did you do to your back?

PS,

I heard you wear Under Armour shirts in public places, like shopping malls, movie theaters, restaurants.
 
I wear my little brother's UA shirts as much as possible.

What did I do to my back? I f'd it up. LoL I was pushing a new PR and my form wasn't the best--got some forward lean going--and after the second set, about 3 minutes into my rest, I noticed my back stiffening up and I knew it was hurt. I should've iced it. I was exercising in the AM and maybe I didn't warm up enough or somthing. Dunno. I'd taken a real light week too b/c I was tired all week. So I should've been able to hit the PR. I was just leaning too much I guess.

On push press, I don't get a lot of pop. My PP is only about 15 pounds off my best front squat . . . do you think that has a lot to do with it?
 
Working out in the AM does require quite an extensive warming up process, you probably just strained your back, I am almost sure it sounds muscular, and as long as it is better and better each day (even if just a little bit) you should be perfectly fine within 2 weeks.

On the PP question, there are 2 'options' that could be wrong.....

One......I am inclined to think you might have some issues with the rack.....is there any way you can get a pic up? An incorrect rack can hurt both front squats and push presses.....your PP isn't all that much more than your strict press, which means you aren't getting enough leg drive, which more than likely means your rack sucks and you can't squat the bar off of your shoulders......and the fact that your front squat isn't much more than you're push pressing leads me to believe even more that there are some problems with the rack

Two.....if it turns out your rack is fine, and you know how to push press, but can't get much pop, it simply means your squats suck and you need to improve them.....the trick with a PP is not to think of it as an overhead lift, but to think of the weight as a squatting weight, then it will seem 'light' and just fly overhead and all you have to do it press out a few inches.
 
I keep meaning to post a PP vid. My rack feels OK. My elbows seem up, I've got a decent grip, I keep a deep breath in my core, then dip the elbows and drive. I'll post a vid maybe next week. FWIW, I feel my leg strength is holding me back. Maybe not though. They actually irritate my knees a bit b/c I'm bouncing on them to reverse direction quickly. I'll just have to get a vid. I assume though that most people's front squats far outweigh their PP.
 
Week 13, Tues. (workouts 1)

Bench

5x187.5 (+2.5 PR)

That's it. LoL I'm dog tired again for no good reason so backed off tonight. And lower back is feeling almost 100% but I don't want to push after only 2 days of rest. Did some light back and front squatting and then a few heavier "bottom up" front squats just for kicks.
 
BiggT said:
Yeah, you're on a roll with steady PRs.....on the curlzzz, besides the cosmetic benefits of adding them in, they are a legit method of injury prevention for guys who are pulling heavy, if I were you, I'd even add in a few more sets and maybe 1 back off set, and don't be afraid to curl in the 3 rep range at times.
Click to expand...


It's most definately hard to explain that curls are for injury protection :)
 
silver_shadow said:
partial ROM BB curls! must i always repeat this?! don't you clowns listen to anything i say?!
Click to expand...

What?

BiggT: I like the idea of calling it 'abbreviated training' when I'm just too lazy to lift. Lol It'd be great if my damn leg strength would improve. I don't expect super results right now b/c I'm doing the 6x6 thing on Mondays. When that runs its course, I'll see about pushing the strength even harder. Right now, I'm just hitting 5x5 on Saturdays and hoping to add weight each session. Still, it'd be nice to see faster leg strength improvements. Really seems to be my toughest battle.
 
Week 13, Thurs. (workout 2)

Push Press

2x5x152.5 (+1.5 PR)
4x152.5 (damn, LoL)

Front Squat

5x145 (huh? felt heavy as shit and this is 20 pounds off my latest 5RM)

Deads

3x5x260 (+5; probably not smart move considering my minor back strain on Sat.)

Skullzz

5x pyramid
3x5x105 (PR)

I'm still dog tired. Stress? And got some tendonitis in my rt. knee (thanks to Push pressing, I think).
 
If you can reach rep 4 on a push press set, you can reach rep 5.....it was either a leg drive thing, or a concentration thing or a being winded thing......or your fanny pack was too tight and you lost blood-flow to the brain.....but for real.....if you miss a rep on PP's...just rest the bar across your delts and take a few deep breaths and try to hit it again, more often than not you hit the rep and the rest of the workout feels much better.

As for the front squats.....right now, just think of it as 'shit happens'...if it happens next time, worry about it and evaluate, but give it another go before getting concerned.

Also, 105 on skulls is some nice skull crushin'.
 
Week 13, Sun. (workout 3)

Squats

3x205 (WTF? Thought about not doing squats at all but figured one heavy set would work as a deload given that this week started w/ a back strain and has been shit in general, more below)

Bench

3x5x174 (+1.5 . . . no worries)

Rows

3x8x165 (not a PR but worked on less body English . . . plenty of room here still)

Shrugs

12x325
10x325

A few weeks ago, I knew I was heading for a wall b/c I had 2 awesome weeks. Last Sat. = back strain so no squatting on Tues., then Thurs. my lower body was crap after push press and today, worked on solid form during my warmups but knew I wasn't going to make it through 25 decent reps so went for one heavier top set of 5 . . .and got 3. LoL My lower body is from the devil. I just have a helluva' time making progress. I'm still not sure exactly what works best. I'm monkeying around w/ the 6x6 cumulative fatigue stuff right now so not expecting large strength gains. But damn. I hit one stupid 2.5 pound PR two weeks ago and then I'm smoked for the next 2 weeks? WTF? That's pretty awful. LoL
 
Week 14, Wed. (workout 1)

Squats

6x6x155 (60 s. rest between sets; same weight as week 12 . . . pretty hard, probably should've gone back a bit and gotten a ramp rather than going straight into a new weight next week . . . oh well, trial and error)

Bench

3x188.5 (+1 lb., LoL . . . left a few reps in the tank)
8x165
7x165

Rows

6x185 (+1 rep . . . lower back/hams tight from squats)
2x5x175

some ab work

Trying to get back into it after 2 crappy weeks . . . lower body has been sucking but upper body hasn't stalled in quite a while . . . could be the extra volume/fatigue from these 6x6 squats followed by 5x5 heavy on Sat. . . . I'm adjusting and doing 5x5 on Sat. and then 1x5 on the next Sat. and vice versa.
 
don't you wish those 2 awesome weeks could be milked for a whole year? :(

I'd give you K for a 1lb PR, but if you were wearing your new lifting suit when you benched it doesn't really count
 
Dude, how do you expect to fully develop jacked rear delts and mountainous inner pecs without crossovers and reverse pec deck?
 
Oh yeah...I'm currently using d-bol at 40mg/day, what are your thoughts on upping it to 45mg?? Good? Bad? I could add 1/2 a pill and coast at 42.5mg/day?? Would you advise I start a poll for some suggestions??? My brain is just battered debating this. I seem to be STUCK at 160lbs and would LOVE to hit 163 by xmas.
 
LoL

My bench max is 480 (was 515 in HS but shoulder is acting up). I can't max on squat or DL though b/c I tore my lateral anterior meniscus tendons (doc said no more squatting or DL'ing). Do you have tips on how to keep the weights on the ends of the bar? They're always sliding off. Thx
 
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