Fitness Log

[Tblock1]

From Josh Macmillan's log:

DEADLIFT-
135x10
245x5
335x2
425x1
605x1
(Metal King suit on)
715x1
760x2 (15 lbs PR for a double

yeah the raw 605 will have required some effort, and so will the 715 with a suit. But the 760x2 is only the really hard set in there. Obviously when I say 1 work set I dont mean I go in do 1 or 2 warmups then hit my top weight for that day. As you saw in my log before the 5/3/1 I pyramided up to my top work set keeping the reps below 6. My heaviest warmup was usually 30-50lbs below my top weight...

lol Tcock that interview has been posted several times, its good stuff and Ill admit, he does do what andalite talks about with the high volume deads and stuff...

Saturday 5/8/10 (only been awake for 5 hours)
Split jerk
1x5x45
1x3x135
1x3x155
1x1x200
Just plain not feeling it today

BTN press (used fat gripz for all sets, went all the way down till the bar rested on my traps for each rep)
1x10x45
1x5x75
1x3x95
1x0x125 (just not enough flexibility to get into powerful position)
3x5x95 PR (never done heavy)

cgbp
1x5x95
1x5x135
1x1x225 PR
1x1x245 PR
1x0x255 no go
1x5x215 PR
1x5x135 (2 doubled bands added)

explosive bench
1x5x135 (2 bands added, not doubled)

fat grip deadlift (db over)
1x1x135
1x1x225
1x1x245
1x0x275
1x1x255 PR
1x0x225 (amazing how tired my grip got)

unilateral press
right 1x6x2nd heavy
1x3x2nd heavy left

reverse db flies
3x8x20's PR

hammer db curls
1x3x45's

Comments: Horrible workout. I got up at 10:00 and decided to go at 2:30 cause I missed deadlifts yesterday and got the BRILLIANT idea to do my saturday shoulder workout at 2:30 and my deadlift workout later that same day. Not smart I usually have been awake at least 12 hours before workouts so my engine is fully running. I didn't feel ready at all but went anyway, right away I knew split jerks would be bad, they are extremlely mental and went bad right away. BTN press was fun though, I am way weaker btn but mostly the main problem was my flexibility was so bad. However it is already gettign better. CGBP went well though, probably could have gotten 255 earlier. Scariest shit happended though, I put the bands on and the rack didn't have any weight on it so the whole thing tipped over and hit into the mirror, I thought the whole thing was going to shatter. Shoulder started hurting so I cut explosive bench short. Then unilateral press strained an old tendon injury in my left bicep, so I stopped that. Then the injury hurt during hammer curls, so I stopped them. I basically sort of ached all over too. Glad I started btn press though, hopefully it will help my shoulders

Lessons:
1) Don't go to a workout when you don't feel ready and go later in the day
2) Correct imbalances
3)MAKE SURE THE RACK IS WEIGHTED BEFORE USING BANDS!

 

[miked8c]

Damn thats a long workout, no wonder you felt so drained.

 

[Tblock1]

Damn thats a long workout, no wonder you felt so drained.

Yeah it actually just looks long it didn't take that long, right around an hour.

 

[Tblock1]

Sunday 5/9/10

Deadlift
1x5x135
1x3x225
1x3x275
1x3x295
1x2x345 (mixed grip from here on)
1x5x385 PR (mixed grip, HUGE PR cause I didn't wear a belt)

Deficit deads
1x2x345
1x1x315
tired

Comments: Alright first off thanks a ton andalite and bblazer for the deadlift form corrections, especially bblazer for the simple words of advice and andalite for all of your videos. I had never thought they would actually be useful to me, I just enjoyed watching them but the main thing is in every deadlift video I saw how you lowered your ass right before the lift which I wasn't doing. I had planned on trying some beltless deadlifting but I accientally forgot my belt and I am so glad! The set literally felt SO much easier when I got my ass down and tightend up, before I was jerking the weight up using it to tighten me. Seriously 385x5 felt like cake I held it for a couple seconds at the top of the last rep. All I did was brace myself super hard and get my ass down and my back didn't round at all. I'm sure I am probably 20+ pounds stronger just from getting my legs more involved in the action On the bad side the guy who loaned those 2 45's to the gym took them back, and my gym closed for 2 weeks so I will have to use another gym. Fuck....

 

[the.gladiator1987]

I need to try DL's with my ass down, just a little though. I cant go down like a squat but I can stay on my heels and lower my ass a little more. Ill have to drop dwn to 365 though

 

[Andalite]

This is why the Deadlift is an awesome lift. It is so simple that you HAVE to fit the movement to the guidelines I gave you. If you try to pull with still legs, you will be limited at some point. If you try to squat the bar up, you will be limited once again. One way or another, for adequate progress and injury prevention you are going to HAVE to follow the right movement pattern

 

[Tblock1]

This is why the Deadlift is an awesome lift. It is so simple that you HAVE to fit the movement to the guidelines I gave you. If you try to pull with still legs, you will be limited at some point. If you try to squat the bar up, you will be limited once again. One way or another, for adequate progress and injury prevention you are going to HAVE to follow the right movement pattern

Yeah it helped so much just getting a little lower it stopped the back rounding instantly. In my video I noticed I got my feet set up and everything but then I just looked straight up and didn't get my legs down hardly at all. This time I did a squat down to just above parallel, got tight, then started the rep by pulling with all my might and using the legs.

 

[Tblock1]

Thursday 5/13/10

Bench
1x10x45
1x5x135
1x5x185
1x2x225
1x3x245
4x2x245 PR
2x5x135 (paused military bench)

High pulls
5x2x225 PR

1 armed pushups
1x5xboth arms PR
1x2xboth arms

low incline db bench (10 degrees or so higher than before)
3x5x80's PR

Chest stretch
3x30 secx35's

standing db extension single arm
did some reps but left arm hurt a little so I stopped

cardio: 10 minutes ellyptical average heart rate 185, 191 at end

Comments: I'm gonna be at a new gym for a few weeks. I missed a few workouts because:
1) Transitioning gyms and my parents didn't want to pay $25 for 3 weeks lol
2) Sprained my ankle
3) bicep and finger injuries (mild but I wanted to rest them)

So yeah the new gym is sick though, db's go to 125+ and there are at least 30 45's. Lol at first I didn't see a place to deadlift and was freaking out but then the guy said I could take the bar off the squat rack and do it. Bench felt a little heavy at first cause I haven't lifted in a little while but I got warmed up. I didn't have a spotter and it wasn't like the rack at my other gym so I didn't do 3x3x250 will do that next week. High pulls were great as usual, love the double progressions!!!!!!!!!!!!!!!

 

[Tblock1]

id that each dumbell or both together?

You're talking about the fatgrip deadlifts right? Those were done with a barbell, the "db over"refers to "double overhand" grip sorry if that wasn't clear You know what the fat gripz are right

FAT GRIPZ|FATGRIPZ|FAT GRIPS - The Ultimate Arm Builder!

deadlifting double over with them is super hard lol!

 

[Tblock1]

Jdid: I remember before you asked me to video my 1 armed pushups but I am at a new gym for a few weeks with way more people so I proly won't video anything for a while, but I may get to video them at home. Just wanted to let you know I hadn't forgotten

Btw, you guys can let me know if you want to see any more lifts videoed up too will be happy to do it