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Fitness Log

Your body may be asking for a deload, I have been reading you past few entries and you have definitely been making markable progress. However bench is stubborn so don't be suprised if your gains halt shortly, its tough to bench this much and keep gaining. Not trying to be a downer, great progress man.
 
miked8c said:
Your body may be asking for a deload, I have been reading you past few entries and you have definitely been making markable progress. However bench is stubborn so don't be suprised if your gains halt shortly, its tough to bench this much and keep gaining. Not trying to be a downer, great progress man.
Click to expand...

Thanks man I might have to consider that! I think the problem is more my consistency though, I seem to miss a lot of workouts and such. I just want that beautiful 315 bench haha!;)
 
Well I just got back from my spring field training exercise that lasted from last thursday through last night. It was fun but intense, around 3 hours of sleep a night, 8 hours of almost straight land nav plus 12 hours of straight patrolling. I unfortunately managed to sprain both ankles lol! It's time to get back on my lifting though. I am going to start up tomorrow and follow that routine for bench that you suggested mike, we will see about the rest of my routine. Ft. Lewis is officially a fucking jungle btw. Unbelievable how thick that fucking place is. Plus there are 6 foot ant hills! WTF lol
 
ramnares said:
How do you manage to sprain BOTH ankles? You've got wicked skills T :/
Click to expand...

I know right unbelievable haha! The injury rate among us cadets was quite high....between sprained ankles and people falling off the obstacles I'd say 50% or more got injured.

Ok so with the ankles my right one for a long time has been prone to spraining. I was trail running once back home and sprained it fairly bad, and since then it sprains at the slightest notice. I think it never properly healed or healed in the stretched position. I sprained that first day during land nav. The left one I have never sprained in my memory and then my platoon got ambushed and so I had to run with 2 rucks on through the jungle and managed to sprain the left one with the 2 damn rucks on :( There goes that one being strong
 
Yeah freshman year's a real killer when it comes to injuries. A lot of my buddies were on crutches for a part of freshman year. I didn't realize how bad it was until I was cadre my sophomore year and saw how many of our freshmen were getting hurt. Anyway, that really freaking blows that you're stuck with two banged up wheels now. It's the same with me, I messed up my left achilles tendon a while back (tendinitis) and with this half marathon training in full gear it's starting to act up again. Anyway, hang in there and keep lifting!
 
Thanks ramnares will do!

Wednesday 4.6.11

Bench
1x6x225
1x6x225
1x5x225

Squat
275x1
225x18 PR

Comments: A fantastic workout in my opinion. I took over a month off squatting, then only squatting 2x in the last month, so that is literally 2x over probably 2.5 months. It's also been 2 weeks since I benched.
 
Last edited:
Saturday 4.9.11

Weighted pull ups
45x3
55x3
65x3 PR
75x2 PR
85x1 PR
95x0

Dips
55x5
55x5

Weighted planks
225 x 45 seconds PR
180 x 1:00
45 x 1:30

Comments: Another fantastic workout. I think mike was right a while back about my body needing a little rest, and ghetto was right about strength increasing as my body matures. I literally havent done weighted pull ups in 5 weeks and smashed my old pr's. My old pr was 70x2. On planks my 2 friends do what they always do and added another plate haha so I had 5 plates on me for the first set. The amazing thing to me is my consistency on various lifts has been crap and my bodyweight is down to 180 yet my strength is literally up or almost the same on all lifts. Time to get consistent :D

BW 180


Also I looked up a post awhile back where gladiator suggested for dips to do: "bw x 8 reps, 25lb x 8 reps, then 45lb x 8 reps. Next week go up to 55lbs on your last set. Then 65lbs the next week. Keep going heavier"

So I'm going to be following that from now on for weighted planks. I'm also going to start the Dave Tate 6 Week bench press cure mike suggested
 
Monday 4.11.11

Floor Press (all reps paused on floor)
45x5
95x5
135x5
175x3
205x5
215x5

Squat
255x5
255x3

DB Extensions
2x8x70

Skipped the rest for now

Comments: Good workout I decided to follow Dave Tate's 6 week bench press cure and will be doing that along with squats monday (low reps for strength), friday (higher reps). Deadlifts and military press will be wednesday and I'll figure out where weighted planks and pull ups will go.

Squats are pretty weak strength wise right now so I'm going to work on getting them back up.
 
moya said:
the weighted planks look interesting...
im assuming you have someone stack plates on your back, correct?
Click to expand...

yeah my two lifting buddies load me up. I think they are a fantastic exercise for preventing injuries and working your core
 
4.13.11

Deadlift (First time since 1.27.11...........over 2.5 months!!!!!!)
135x5
225x3
275x3
315x3
365x3
405x1
425x1
435x1 PR (for my bodyweight of 181 pounds)


Weighted pullups
bw x 3
45x2
90x0 too many deadlifts beforehand
70x2

Comments: I honestly cant believe I pulled 435 after not deadlifting for 2.5 months. my all time PR was 445 at 195 lbs......and I just pulled 435 at 181 lbs without training for 2 months haha! I did have to use a belt and straps though....my grip is not good because I havent worked it in forever.

Still I'm damn happy with being able to pull 2.4x bw in a basically untrained deadlift state. It's time to get to work at all my lifts and use this growth period 500 deadlift here I come!

BTW I'm not gonna lie up till 405 my form was good but for 425 and 435 I busted ass and had terrible form haha, my head literally felt like it was going to burst at the top of 435:D
 
Well unfortunately I missed my 3rd workout last week as I had rotc stuff all weekend but here's todays

Tuesday 4.19.11
Floor press
45x5
135x5
185x3
225x3
240x1
235x1
235x1

Squat
2x3x265

Dumbbell Extension
2x8x75

Rear delt raise
3x12x10 lb db's

Comments: Good workout. However missing my 3rd workout was a mistake as I only got 240 for 1 rep when I was supposed to max for a set of 3. However I'm putting it down as 235x3 for a max.


BTW, do you guys think I should do my floor press like I've been doing with a pause to let all the weight rest, then go, or should I d it like regular bench?
 
Saturday 4.23.11

Deadlift
135x5
225x5
275x3
315x3
365x5
385x3

Military press
135x1
155x1
160x0

Comments: Solid workout. 365 felt light so I did a few at 385, which still felt light except for my grip. I havent military pressed in forever so i was expecting to be weak...at least i know where im at
 
Monday 4.25.11

Dynamic bench
8x3x165 (2 sets wide, 3 medium, 3 close)

Instead of 3 board press.....

bench pin lockouts (set about where 3 boards would go)
1x245 (messup on form)
2x3x225

20 minutes of any upper body exercise....keeps reps over 8

didnt have time for the full thing so

3x10x75 db extension

4x10x25 forearm curls


Comments: Good workout, however this was supposed to be the 3rd workout of last week so I'm a little behind. Started low on the bench lockouts and it was good because I've lost some strength. Havent done upper body pump stuff in a long while so those wrist curls killed!
 
Friday 4.29.11

Floor press
45x5
135x3
155x3
185x3
225x1
245x1
255x1
205x3

Comments: Didnt have time for the rest of my workout the gym was closing. I was going for my floor press 1 rm, I think I could probably have gotten a little more. Consistency still hasnt been where it needs to be
 
Your strength is steadily climbing though. Pretty respectable lifts for your weight, age and consistency.

I'm thinking about switching to some interval style training in the near future.
 
ghettostudmuffin said:
Your strength is steadily climbing though. Pretty respectable lifts for your weight, age and consistency.

I'm thinking about switching to some interval style training in the near future.
Click to expand...

Thanks I've really been surprised with my lifts. The 435 deadlift was a huge surprise and almost all my lifts have been going up despite my consistency and other bad choices haha.

I had my pt test this friday too. I didnt max the run but I maxed pushups and situps with 88 situps a new pr for me.
 
This program is only 6 weeks, thats twelve lifting days. Thats not alot of time considering it should add 20-25 lbs. to your bench. Thats means there isn't alot of room for missed workouts. I don't want to see you not make any progress because you have been to busy.
 
Yeah I completely agree ROTC just ended for the summer so I will definitely be able to make all workouts now.

BTW I did Bloomsday, the 7.46 mile run in Spokane WA. It was required for ROTC and I chose to do it with another guy with our rucks. We started with him having 45 lbs I had 30 lbs. I added about another 15 lbs of rocks. He had an injury that started acting up so he could only walk it. I ended up running half mile sprints at a time then waiting for him. One of the hardest workouts Ive ever done haha I am destroyed now.

Monday 5.2.11

Close Grip Bench (Work to 5rm)
45x5
135x5
155x3
185x3
205x2
225x5 PR
260x1 PR

Dynamic Bench
8x3x165 2 sets wide, 3 normal, 3 close

Comments: Great stuff on cg bench. I havent benched close in a long time and still got some PR's. I think my real 5rm is probably 230x5 cause 225x5 wasnt too bad. 260 was pretty close to my max, but that was after 225x5.

Bodyweight: 182

Current Goals----(at 190 lbs bodyweight or less)
Bench press: 315
CG Bench: 275
Deadlift: 500
Squat: 350
Military press: 185
Weight pullups: 100

So I dont necessarily expect to get all these soon but my goal is to get as close to these as I can. I'm going to spend a lot of time backpacking over summer and know I'm going to lose a lot of strength so I just want to get a good base that I can try to maintain for summer.
 
So here is the routine I'm doing right now:

Workout 1
-Dave Tate’s 6 Week bench routine
-low rep squat
-Weighted planks

Workout 2
-Deadlift
-Military press
-grip work

Workout 3
-Dave Tate’s 6 Week bench routine
-High rep squat
-Weighted pull ups

It's pretty simple and to the point. Do you guys think that squatting twice heavy and deadlifting in the same week is too much? Also I would be doing heavy upper body work 3 days a week....should I not do military press while I'm doing the Dave Tate routine or is it fine?
 
Wednesday 5.4.11

Deadlift
45x5
135x5
225x3
275x3
315x2
345x1
370x5 belt mixed

Military press
3x5x135

A little grip work

Comments: Pretty good stuff. Form felt good on 370 and it wasn't too hard. 370x5 ain't bad too considering it's been 3 weeks since I deadlifted and like months before that haha. 375x5 or 380x5 next week depending on how I feel.

Bodyweight 180 pounds on the dot
 
Saturday 5.7.11

Bench lockouts (instead of board press---need to find a board substituite)
45x5
135x5
155x5
185x3
225x3
255x2
255x3
200x8

Close Grip Incline Bench press (First time ever doing....loved it!)
135x5
185x1
205x0
3x8x155 hard

Comments: Decent workout. Bench lockouts sucked though. The way I do them where I bring it down to the safety bars on the side is really awkward. One side it always hitting first and it screws me up. I need to get a substitute board set up. Any ideas I've heard books work well. CGIBP was super fun. I did it at about a 45 degree angle and the ROM was insane, all upper body too. If anyone has tried it how did your strength on it compare to regular bench strength? I read somewhere that it is the best test of football hitting power. Again I ran out of time and didn't get to squat, facepulls, and db row. Motivation to do squats has been crap too :(
 
5.16.11

Dynamic Bench
8x3x170 (2 sets wide grip, 3 normal, 3 close)

CGBP
245x1
235x1

30 Burpees

Comments: Not a good workout.missed over a week of workouts so thats what I get. I was supposed to do a 3rm on cgbp, I meant to go for 235 but put on 245 instead so it screwed me up.


5.19.11

TIME TO GET BACK ON THE IRON GAME!

Deadlift
135x5
225x5
275x3
315x3
345x1
345x5 belt

Military press
135x9 Tied PR
2x5x135

Comments: I started light on deadlifts but this felt fairly hard. It's a wakeup call that I cant deadlift and squat once a month and expect to do well haha. However military press redeemed the workout. I hardly ever military press and was still able to tie my all time pr at 135
 
i think you can squat twice and deadlift once a week...
during PCT i had done smolov (squatted 4 days a week, heavy) and still pulled on wendsdays... i had to gain some extra weight (muscle and fat), however i was able to keep 99.9% of the strength from my cycle...
being younger and natural if you get plenty of food and good rest you should be fine... your workouts seem to be direct and to the point- so as long as you dont do in trying to add in a bunch of extra assistance work, you should do well...
 
moya said:
i think you can squat twice and deadlift once a week...
during PCT i had done smolov (squatted 4 days a week, heavy) and still pulled on wendsdays... i had to gain some extra weight (muscle and fat), however i was able to keep 99.9% of the strength from my cycle...
being younger and natural if you get plenty of food and good rest you should be fine... your workouts seem to be direct and to the point- so as long as you dont do in trying to add in a bunch of extra assistance work, you should do well...
Click to expand...

yeah my routine I'm following right now calls for low rep squats monday, deadlifts wed, and high rep squats friday. But I've been so busy with other stuff I havent been following it well. Now I'm done with college though and I got some time. The only thing that will get in the way is backpacking trips but other than that it's time to get strong!
 
JDid23 said:
good to see you here man. congrats on the military PR!

what routine are you doing right now?
Click to expand...

Hey jdid! Things have been really inconsistent with lifting for me but they are going to get back on track. Right now I'm doing a mixed routine:


Workout 1
-Dave Tate’s 6 Week bench routine
-low rep squat
-Weighted planks

Workout 2
-Deadlift
-Military press
-grip work

Workout 3
-Dave Tate’s 6 Week bench routine
-High rep squat
-Weighted pull ups
 
Hey bro do you have a planned deload in your routine? It looks like you have 3 heavy days which could work but I don't think you'll be able to progress indefinitely without backing off every now and then.
 
oso0960 said:
Hey bro do you have a planned deload in your routine? It looks like you have 3 heavy days which could work but I don't think you'll be able to progress indefinitely without backing off every now and then.
Click to expand...

No actually I dont. Any ideas?

Sunday 5.22.11

Bench lockouts (instead of 2 board press, each rep completely paused on safety's)
45x5
95x5
135x5
185x3
205x3
225x1
235x3 (all solid reps, weak though)
190x5

CGIBP (one of my new favorite exercises)
3x5x165 (solid.....I use a very high incline too, possibly higher than 45 degress)

DB Row (each rep paused completely on ground)
3x8xheaviest db in gym

Comments: Good workout. Bench lockouts were kind of weak, but cgibp went great and db row was very good. Normally I can do like 30 reps with that db but instead this time I paused it on the ground each rep and focused on slow contraction. Felt great
 
Hmm.. well eventually you'll reach a plateau and stop progressing. And then if you keep it up you'll start regressing. If you've plateaued for a couple weeks or actually do start regressing, it's probably time for a deload to let your body recover and adapt. Here's a pretty good article about deloading:

T NATION | Get Bigger By Doing Less

I suggest cutting your volume down for a deload.

If you're like me you'll get too excited because you're feeling a little better and start lifting heavy again too soon and end up lifting the same weights for the next 4 years lol.
 
Tuesday 5.24.11

Dynamic bench
8x3x170 (2 wide grip, 3 normal, 3 close)

DB Extension on floor
2x8x35's

Squats
135x5
185x3
225x3

Weighted pullups
3x3x50

Comments: All in all good workout. I kept the squats real light as I havent done them in a while and I wanted to be fully recovered for deadlifts. Bench felt quite explosive and pull ups were decent for not having done them in a bit
 
Thursday 5.26.11

Deadlift
355x5

Military press
135x12 PR (Huge +3 :D)
2x6x135

Grip stuff

Plate pinches smooth sides together
10's x 1:30 right hand, 1:15 left hand
5's x 1:00 both hands
10's x :45 right hand, :30 left hand

Comments: Great workout! I'm only on my second week of consistent lifting yet 355x5 felt easier than 345x5, and I got 135 for 12 very solid reps on military press, an all time pr by far! Grip stuff was little weak but I havent worked grip directly in months so that is to be expected.

Right now I got a lot of good things going. I'm back home so I got lots of good food, I dont have a ton to do so theres time to lift, and I dont have army pt. However I did stop taking creatine for the last 3 weeks but I'm going to start again
 
JDid23 said:
nice PR bro!!! amazing how you did it after your second week back to lifting.
Click to expand...

Thanks jdid! I dont even know where that came from haha no way I would have thought I was anywhere near 135x12, 135x9 even surprised me. Hows the lifting coming for you?
 
Tblock1 said:
Thanks jdid! I dont even know where that came from haha no way I would have thought I was anywhere near 135x12, 135x9 even surprised me. Hows the lifting coming for you?
Click to expand...

yeah i didn't expect to see you put up a PR anytime in the near future, let alone 2 weeks lol.

My training is shitty only because my shoulder is hindering all my upper body movements for my chest/shoulders... biceps even hurt them.... so i'm taking a week off on all upper body exercises. Once my injury is better, hopefully within the next week or two, i'll start training upper body again. For now, tryin to bring my squat/deadlift up slowly and steadily while working on my form since its been too many months since i've done thoem.
 
Monday 5.30.11

Paused bench lockouts (instead of 2 board press, decreased the rom about 3 inches)
45x5
135x5
185x3
205x3
225x1
245x1
265x1
275x0 (totally messed this rep up. hit it against the rack)

Close grip incline bench (45 degree +)
175x3
185x3 PR

Front Squat
135x2
185x2
225x1
225x1
225x1

DB Row (slow and controlled, full rom and each one paused on floor)
4x8xheaviest db in gym

Comments: Good workout. Paused bench is a little weak but the fact that it is paused always kills me. CGIBP went great, felt strong and solid. I definitely want to keep it in any future routines I do. Front squat was supposed to be lighter but even 225 felt quite heavy, my form was extremely awkward too since its been awhile since I've done solid back squatting and much longer for front squats period.
 
6.1.11

Speed bench
2x3x170 wide
1x1x170 normal

Bench
225x2
255x2
265x1
275x1

back to speed bench
2x3x170 normal
3x3x170 close

DB extension floor
2x8x40's

20 minutes any upper body exercise (i cut it down a little)

Dips
10
12
14

Forearms curls nonstop right arm then left etc
5x10x25
1x5x25

Comments: Solid workout. Speed bench felt powerful, and the regular bench went well. I did get a spot for 275 and he touched the bar at the end though. The goal wasnt maxing out here it was to get ready, today is the last day of the 6 week bench routine so I will max out next week. Unfortunately since I lost strength from not being consistent I dont think my max is much over 275 though. However at 180 pounds 6'1 that aint bad. All my weight loss has been fat which makes me happy too. I used to have to struggle to get into the 2nd to last notch on my weightbelt, now I can get into the last notch without difficulty.

Bodyweight: 180.4
 
275 bench at 6'1, 180lbs is excellent imho.

I won't be surprised if I have hard time benching 225 when I drop down to 205-215. I've pretty much dropped bench with my training style change, but still think it's a great upperbody pressing movement.
 
Thanks ghetto and jdid!

Ghetto: I've always enjoyed bench a lot and despite it being the average gym lift I'll always love it. Good luck with your new goals too I'm sure you will be quite lean and bad ass at 205!

Jdid: Yeah I haven't done anything isolation related until this routine which has me do some stuff every once in a while. I tell you I forgot how much fun it is to get pumped. Especially with those db extensions just two sets of those and my triceps are burning haha
 
Haha oso lets go!

Sunday 6.5.11

Deadlift
135x5
225x5
275x3
315x3
345x2
365x5

Military press
145x8 PR
2x5x145

Weighted pullups
50x4
50x3
50x3

Comments: Good stuff. I learned 2 great things this workout :
1. My legs are really week from not doing squats consistently in forever. My back always maintains strength but on every rep of these deadlifts i could feel my back having to take over and my legs buckling

2. I need to deadlift every 7-8 days. I really noticed the difference where things were harder today since it had been from last wednesday to this sunday. Too long.

Military press went great though!
 
wtf military press? the hardest lift to improve on on a week to week basis, and you're PRing every fuckin week. atta boy!
 
JDid23 said:
wtf military press? the hardest lift to improve on on a week to week basis, and you're PRing every fuckin week. atta boy!
Click to expand...

Thanks man I've been really happy with my military press. I've decided on a simple progression scheme. I take a weight (say 135) and rep it as many times possible for a first set, then do 2 more sets at fewer reps. The next week I will do the same until I get over 10 reps, then move up the weight (either 5 or 10 pounds).

I really cant wait for a 185 military press! (That would be 5 pounds over bodyweight for me now)
 
At this rate you're no more than a couple months away from a bodyweight press if you keep consistent. You are at a prime age for gains even without bulking calories because your body is growing more than it is breaking down.

Keep it up.

P.S. Now that I am off the testosterone(albeit low dosage) I notice compliments roll off the tongue easier lol.
 
Thanks all!

I appreciate it ghetto it does mean a lot coming from you. You got quite a bit more experience lifting and it's always good to hear your input on things :)

Haha em!
 
6.7.11

Bench
95x5
135x5
165x3
185x3
205x2
225x2
255x1
275x1 (1st time I've got it without spotters lightly touching)
285x0
225x3

CGIBP
135x3
185x1
205x0

DB floor extensions (both arms)
40'sx8
25'sx20

DB Row (as always now, paused on the floor and best rom possible)
3x10

Comments: Went well. To be honest this is the third time I've benched 275 but only the 1st that I havent had a nosy spotter touch it. 255 really felt easy and I wouldnt say 275 was easy but it was actually quite smooth. I think I might do a few static holds because I felt I had 285 in me but it just felt crushingly heavy even compared to 275 just taking it off the rack. I've never worked in that heavy of a range on any upper body movement so I'm going to try out some static holds.

Also its been enough delaying its really time to get back to squatting. Might try out front squats for a while
 
Yeah jdid I'm sure it wont take long.

Moya: Thanks I feel front squatting will be more useful also to increasing my deadlift. I've always been weak at squats so it's kind of kept me back on them. I think if I get my squats (back or front) up deadlifting will go much better, my legs seemed to be the weakpoint anyway.
 
Keep pushing man...good log.
 
Thanks alcatraz!

Monday 6.13.2011

The one rack was full so I had to do a short upper body db workout instead

DB Bench
4x8

DB floor extensions
1x8x40's
2x5x40's (the db bench actually tired my triceps out pretty good)
1x20x25's

Comments: Short but fun workout

Wednesday 6.15.2011

Deadlift
370x5

Military press
145x10 PR

Simple yet solid workout. Military press keeps moving up. Deadlift was definitely shakey though I again took too long between sessions and my legs are a little behind strength
 
Yeaaaaa military!!!! Up to 150. Good work bro. Why didn't you ask to work in with the guy using the rack? I work in with guys all the time. Also allows for some extra warmups
 
Thanks guys! I didnt work in with him because he was doing bench I wanted deadlifts so it wouldnt of worked out that well haha
 
Monday 6.20.11

Bench
135x5
165x3
205x3
225x8
225x6
225x4

Squat
135x5
225x3
255x3
255x3

Comments: Solid stuff on the bench, especially since it had been 2 weeks since I benched due to trips. Also I could have maybe done 1-2 more reps than 225x8, but the other sets were pretty close. I havent been doing squats consistently in a while and I now have this pain in my right leg, between my ass and kneecap everytime i do anything leg relating, especially squats now. Maybe more stretching?
 
well it really depends on the day. I used to do leg mobility exercises every time but I got out of the habit of doing them. I think since I havent been doing squats very often I need to do much more warming up before doing them
 
Wednesday 6.22.11

Deadlift
135x5
225x3
275x3
295x2
315x2
345x1
345x1

Military press
150x8 PR
2x5x150

Set of pull ups

Comments: well this pain in my leg bothered me a lot today, more mentally. I did 2x1x345 and each time felt the pain. So I stopped as much as I hate missing deadlifting a hard set of 5 on deadlifts would probably make it much worse. Military press continues to go great though, my alltime record was 150x5 or 155x4 so I've nicely surpassed that. I think I just needed consistency
 
good choice with the deadlifts... i know the feeling of stopping deadlifts when you're on your way up to your higher sets.... FUCKIN SUCKS, but worth it to not stress your leg more.

dude, sick military, esp. the 2x5 afterwards.
 
yeah I hate having to stop deadlifts! Also yeah I would be really happy to get a bodyweight military press nba!

Friday 6.24.11

Bench
230x5

CBP
230x3
230x3

DB Extensions
2x8 or 3x8

Pullups

Comments: Not a great workout. My upper right pec was randomly hurting on this workout and it made me much weaker at bench. I just went on a 4 day camping hiking trip so that gave it enough time to rest and its feeling better now
 
Wednesday 6.29.11

Floor press
135x3
185x3
205x2
225x2
240x3
225x5

Reverse Grip floor press
185x3
195x3
205x3

Squat
135x5
185x5
205x5
225x3

Comments: Floor press felt solid especially for after a camping trip. Form was good with pauses on all reps. Reverse grip floor press felt surprisingly easy, I'd never tried them before. As for squat I really took it slow this workout and worked on form, my leg injury didnt hurt much.

Bodyweight 184.6 (Surprising heavier than before my camping trip!)
 
thanks my man ratio is my goal now! I finally got that 1.5x bw bench (275 when I was 182 or so). Time for more! NBAfan has probably the best bw/strength ratios of the log keepers here. That kid is destroying hahaha!
 
Thanks lweaver my left leg is somewhat injured so I'm taking it easy I did squats but kept them light.

Sunday 7.3.11

Military press
150x10 PR
2x5x150

Deadlift
150x5
225x5
275x3
295x2

Stiff legged deadlift
315x5
355x2
315x2

DB Alternating biceps curls
35x10
35x8

Comments: Military press went great! Deadlifts started to hurt my leg around 295 so I switched to sldl and those worked great but I'm not sure my form is very good with them at all. Did db curls just for the hell of it
 
niceeee bro. also out of curiosity, how much can one typically SLDL compared to squat? How are DLs hurting your legs? maybe post up a vid of your form and we can pinpoint something wrong.
 
Well I just realized I did stiff legged deadlifts wrong compared to how most people do them. I did them off the floor each rep by accident it was definitely awkward but surprisingly not that hard. I havent done them in a while haha most people dont go off the floor each time. With the injury the problem isnt my deadlift form its just that there is the injury there and anything using legs to push upwards is going to hurt

Also I'm not sure for that squat to sldl ratio.



HAPPY 4th everyone! :supercool
 
You should be ok, most people who are taller and have longer limbs can SLDL a shit ton of weight without getting hurt.
 
Tblock1 said:
Well I just realized I did stiff legged deadlifts wrong compared to how most people do them. I did them off the floor each rep by accident it was definitely awkward but surprisingly not that hard. I havent done them in a while haha most people dont go off the floor each time. With the injury the problem isnt my deadlift form its just that there is the injury there and anything using legs to push upwards is going to hurt

Also I'm not sure for that squat to sldl ratio.



HAPPY 4th everyone! :supercool
Click to expand...

yeah, like many people, i do them on a platform to increase my ROM and the stretch i get in my hamstrings when i do them with a barbell. i find it works better that way.
 
Tuesday 7.5.11

Floor press
135x5
165x3
185x3
205x3
225x2
245x3
2x2x245

DB Floor extensions
3x8x40's

Squat
135x5
165x5
185x3
225x5

Comments: Good workout floor press moved up 5 pounds. I kept it light on squats though and went slow and tried to use perfect form.
 
Thursday 7.7.11

Bench press lockouts off blue block
135x5
165x5
185x3
205x3
225x2
255x2
275x1

Static holds
275x10 sec
275x10sec

DB CGBP
50's x15
50's x20
50's x25

Comments: Average. I was hoping to do more on the bench lockouts I tied to blue block thing to my chest but it kept slipping around and was hard to deal with. Also I just in general seem weaker at lockouts exercises. Working on them could be good step towards a 315 bench. Also I like static holds doing them revealed to me that my right wrist is really weak under the pressure of 275 so I should strengthen my wrists. The DB CGBP is done with two db's you just lay on the floor hold the db's up as if for db bench but then turn 90 degrees so your db's are facing towards your head then you put them together. I like doing them cause they do get a good tricep pump which is nice everyonce in a while, plus strengthen you
 
Back at school when I lifted with my roommate who is about 6'1, he floor pressed more than he could board press.

It is a lot easier for a stocky little fck like me to lock out my arms than it is for a taller person.

On the flip side I think a taller person is able to generate more force at the bottom of the lift because of their increased wingspan.
 
Last edited:
for a fat person a floor press is like a 1 or 1.5 board press ROM

for a lean person with long arms a floor press is more like a 3 board press ROM

that is how some are much stronger at it than others

about the stiff legs... stiff leg deads are done from the floor or even off platform, romanian deads you dont need a platform for because you arch your back so hard you can only go down to mid-shin depth :)
 
I dont really have anything to board press with I've tried doing lockout presses and pressed off that blue block but none of them work as well as floor press.

Saturday 7.9.11

Military press
155x7 PR

SLDL
315x5
345x3
365x3

Tuesday 7.12.11

Floor press
65x8
135x5
165x5
185x3
205x3
225x2
250x3 PR
250x2
250x1
250x1

DB Floor extensions
3x10x40's PR

Squat
135x5
185x5
225x5

Comments: Both good workouts. Military press has slowed down a bit but that is still a big pr. SLDL were pretty easy and didnt irritate my leg. Floor press also went great, still keeping it light on squats but my leg feels much better
 
thanks guys!

Moya: I'm thinking it's going to be time to test my max military press pretty soon. I just weighed myself in at 183.8 so 185 should do the trick nicely. 155x7 should give me around 190 but it doesnt work like that for military press with me my 1 rm is usually weaker. I dont think I've ever done over 165 for a rep.

Also, I've been mountain biking a lot and just today I went down this really steep shoot that my friend wouldnt go down and my front wheel went down and I went up I mustve gotten a good couple feet of air then slammed in to the ground. I mostly just got a couple scrapes but there is an irritation in left rotary cuff, I hope it goes away cause I need that shoulder for military pressing!
 
7.18.11

Military press
45x8
75x5
90x5
115x3
135x3
155x6

Comments: Disappointing workout but that was expected. I only made it to one workout last week and then was gone houseboating. Also my shoulder definitely held back the strength because it has hurt lifting it above a certain level since my bike crash. However currently its almost 100% so hopefully I will be back on track moving towards a 155x10 military press I also dont know when Im going to make up deadlifting, maybe today.
 
good to hear you're almost recovered.... definitely take the necessary precautions bro, but it doesn't sound too bad so hopefully you'll be 100% soon.
 
Sunday 7.22.11

Floor press
135x5
155x5
185x3
205x3
225x2
255x2 (+1 forced rep) PR
225x5

DB floor extensions
3x8x45's PR

I was hoping for 3 reps at 255 for floor press but with the time off and the shoulder strain I was quite happy with this workout
 
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