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Iron Monkey: Teenage Log

miked8c

miked8c

New member
19 YO here, starting up a new log. I have about 5 years of lifting experience, 2 years of serious lifting experience. I just returned from a 2 month Hiatus from heavy lifting and am trying to come back with a whole new approach. No more eating crap and trying to get big, I want to try lifting on a diet that will keep me below 195 lbs. while still being a strong ass mofo.

This is my third log on this site, here are my current stats:

5'9
183 lbs.

DL: 420
Bench: 305
Military: 175
Front Squat: 275x3

Since I am just starting up compound lifts for the first time in months I will be making some serious noob gains.

Here is my prospective routine:

Monday: Bench
Tuesday: Deadlift
Wednesday: AM PT/cardio
Thursday: AM PT/ cardio - OHP routine in the PM
Friday: Back Squat
Saturday: Weighted Pull Up Routine - cardio after
Sunday: off

I will post my assistance once I start logging my days. Really hoping for strength here while not gaining more then 5-10 lbs. Keep in touch guys and give me any advice you got.

"No matter how hard you work, there is always someone working harder"
 
2/24/2012

Front Squat 4x3-5
275x3
275x2
255x3
225x3

Deadlift
135x3
225x3
275x3
315x3
365x2
405x1

Had some left in the tank, just wanted to see if I could still pull 405 at my new light weight.

SLDL
315x5

My legs were, and still are, killing me after this. This was my first leg day in 3 months and I really should have eased into it instead go going balls to the wall. Right where I thought I would be in terms of strength, or lack thereof.
 
2/25/2012

Bench Press 10x3(60-90s between sets)
245x10x3

Not bad, very sore with these though, I will be going up in 2.5 lbs. increments because I have micro plates.

DB Bench
75x10
70x9
65x8

DB Flyes
50x10
50x9
45x8

Push Ups (Fists)
3 x Fatigue (didn't keep count)


Upper body was not nearly as weak as my lower body and trunk has become.
 
2/27/2012

OHP
165x2
165x3
155x4
145x4
135x4

I used to be able to do 185x4 when I weighed 198, so these are pretty pathetic, however I think I can still do my body weight, 183 so it could be worse.

CGBP
225x5
205x6
185x5

Still sore from my last bench day, these were not as heavy as I would have liked however they got the blood pumping which was good for soreness.

DB Shoulder Press 3x8-10
50x6
50x6
45x7

DB Skull Crushers
35x6
30x8

Today was alright, still trying to figure out what assistance I should be doing with OHP.
 
Nice log man maybe I'll start a new one myself, it's been awhile.

Down to 198 myself and still dropping, from 222.
 
Pretty lean yourself. I feel like I'll need to drop alot more to actually look lean though. Gonna defy thhe odds and get leaner and make strength gains, just out of pure stubbornness!

Your strength will come back fast...
 
Deadlift

135x5
225x5
275x5
315x5
365x3
405x3 (5s rest between reps)

So was planning on a killer leg back day today, lo and behold I forgot my chalk. I ended up throwing some Gold Bond Body Powder in a bag hoping against hope it would serve the purpose of chalk.

It didn't work at all so I ended up with a sub par back day, really wanted to go heavier but my grip was a huge limiting factor. That is why I had to do 5 second rest between my reps, just to give my grip a chance to recoup.

Did some RDL (which were half assed, pull ups and Ab Roller, had a good day in that regard. Next week will be better when I have my chalk.
 
Pull Up Day

Weighted Pull Ups 10x3 (75 sec between sets)

10x3x60 lbs.

Finished the Routine in 12 min. Great workout if you havn't tried it.

Chin Ups

25x6
25x5
10x5

Mixed Grip Chins

2x3 on both grips alternating

Narrow Neutral Grip Chins (3 reps with head on either side of bar, alternate)

1x6
1x6

Static Hold at top Pull Up position

10 lbs.x 30s


Lat Pull down and Neutral DB Curls
 
Last edited:
3/2

Squat
135x5
185x5
225x3
275x3
315x5
225x11

Christ almighty, 315x5 was an absolute 5RM. I can hardly walk, it is a half hour after my workout and I can already tell I will be feeling today well into next week. Recovering from squats is such a yatch.

GHRs
25lbs. plate x 9
20lbs. x 8
10lbs x 10

Oly Bar ab wheel (25 plates on the bar)
3x10


Wow, definitely going to need to take the weekend off from weight training. This was the 5th day in a row for me this week. I need some R&R, even though my workout was a total of like 10 sets today.
 
Felt like I was balancing a tree trunk on my shoulders, I can't see myself squatting more than once a week. I still have deadlifts to worry about and my recovery is not going to be back to where it was for some time.
 
3/5

Bench Press 10x3 (75s rest)
8x3x250
1x2x250

Only got 8 full sets this time around. I will be moving up to 252.5 next week. I think I will have it.

DB Chest Press
80x10
80x7
75x8

DB Skull Crushers
35x8
30x8

DB Flyes
50x13
50x7
45x8

Push Ups on Fists
3xF


Insane pump today, got a few comments on my lats. Good day. My bench is not where it was at when I weighed 195 but I am still mildly impressed about todays workout. Deadlifts tomorrow, foam rolling tonight. Still sore from my two mile jog on Sunday.
 
3/6

BW 184

Deadlift

135x5
225x5
275x3
315x3
365x2
405x5

405 felt like sex, it wasn't easy or anything, it was just the first time I have been able to truly go heavy on DLs since I cam back. I think I'll just try to up the weight 5lbs. each week without gaining BW.

RDLs
275x8
265x8
255x8

Was not too crazy about these, idk why but I just can't get motivated enough to have fun with these.

Front Squats
165x12

Supposed to be a set of 20 but I can't bring myself to push myself that hard knowing I have PT at 0600 tomorrow and am then supposed to squat heavy on friday. Next week I'll go for 185x15. Is one balls to the wall high rep set going to be enough for metabolic and fat burning benefits?
 
3/7

Weighted Pull Ups
10x3x62.5

Finished these in 12m 15s

Pull Ups (wide Grip)
5x25
8x25 (chin Ups)

Mixed Grip
3x3xF
 
3/9

Back Squat

135x5
225x4
275x2
325x5
235x9
225x6

Went up 10 lbs. from next week. As I expected these will start shooting up.

GHR
25lbs.x11
20lbs.x9

Core Work


Solid workout, will be feeling this tomorrow.
 
miked8c said:
Is one balls to the wall high rep set going to be enough for metabolic and fat burning benefits?
Click to expand...

YES, remember, the further you advance, less becomes more... ok, at first you do have to reach some level of conditioning, but after some time you will find that the less (but very intense) you do, the greater the reward...

keep killing that shit bro...
 
3/10

Pull Ups 10x3
10x3x65 (11 min 30s)

Really dicked around after these, was not feeling the workout because I ate an lbs. of greasy ass Chinese food before the workout. Did some machine rows and a few sets of push ups, did not push myself on either though.

Still a solid day because I did bust my ass on the 10x3. Foam rolling in an hour once the soreness from squatting yesterday sets itself back in.

And a 2 miler scheduled for tomorrow bright and early before Bfast.
 
Bench Press 10x3 (75s rest)
7x3x252.5
1x2

So these aren't increasing as I thought they would, I have never been moving this kind of weight at the bodyweight I'm at now. I think I will hit up the Dave Tate Bench press Program. Has always worked for me in the past, I always inevitably use it as my go to for benching.

DB Bench Press
85x12
85x7
75x9

DB Skull Crushers
35x8
35x7

DB Flyes
55x10
50x9

Push Ups

Deadlifts tomorrow, I can't wait. 415x5.
 
3/13

Deadlifts

135x5
225x5
275x3
315x3
365x2
415x5

Felt easier than 405, as I expected these and squats are jumping up 10lbs. a week.

RDLs
2x8x275

Squats 1x20x185

First time I have ever gone to 20 reps on squats, these were not breathing squats, I still had a little left in the tank. These were painful though, and I was hyperventilating by the end. Should I go up on this set 5 lbs. or 10 lbs. each week? Just trying to keep it so I'm squatting twice a week, I go heavy on Fridays.
 
I know, 185 is a pretty disappointing weight for me, but it was after DLs and you can count on me upping it.
 
3/14

Weighted Pull Ups 10x3 (75s rest)

9x3x67.5
1x2x67.5

Just could not squeeze out that last rep, only made it halfway up. Back was still sore as hell from DLs yesterday, and I had PT at 6 this morning. I really hope I am not over training, I guess I'll just have to keep pushing reps out with the fork.

Did my usual accesories for my weighted pull up day
 
3/15

OHP
155x5
145x5
135x5
135x4

Wow this was humbling,thinking there will be a lot of room for improvement on these. I had PT this morning so I think that may have played a role. Kind of sucks how I can DL 415x5 but probably can't OHP my body weight.

CGBP
225x7
205x8
185x9

DB OHP
60x8
60x6
50x8
45x10


Because I am starting the Tate Bench Program I will be doing Speed Bench and Board press before OHP. Kind of sucks but I as long as I can continue to record progress it doesn't matter that I will be doing OHP third in my workout.
 
3/16

Squats
135x5
185x5
225x3
275x2
335x5
235x12
225x10

335 was harder than it should have been. My legs have been taking a beating every day this week so it is understandable that my squat felt a little week. There was too much back involved on these, they were almost good mornings. However the high rep sets felt stronger this time around compared to last week.

Did some GHRs and left.
 
3/17

Weighted Pull Ups 10x3 ( 75s rest)
10x3x70

12m 30s for today. The last set was a grind as usual and my chin probably wasn't over the bar, but my eyes were. Next Saturday I am scheduled for 75lbs. after which is where I will probably switch over to a 4x6 on pull ups because the form is starting to get little rugged on these.

Chin Ups
50x5
50x4
25x6
BWx8

BB Curls
95x5
85x6
85x6

These felt awesome, going to start doing these every pull up day from now on.


Weighted situps
10lbs. x30
10lbs. x20

abs were already cooked from pull ups, these should help me on the situp portion of my PT test.
 
3/19

Bench
10x3x252.5

Somehow I made gains today compared to last bench day. This is remarkable because I was sweating booze and by the end of the workout I smelt like a brewery. Did some other chest and tri work then hit the shower. Really surprised I was able to come to play today, must of been the uber hydration all day.
 
3/20

Deadlift

135x5
225x5
275x3
315x3
365x2
425x5

The were tough, but I got the last rep without too much of a hitch in the middle

RDL

2x8x275

Squat

275x11
245x6

These gassed me, want to be squatting twice a week though.
 
3/22

OHP

95x5
135x3
160x5
155x5
150x4
135x5

Improvement from last week, slowly but surely these will come up. Had PT this morning which never helps when I try to lift in the PM.

Bench
225x8
205x8
185x10

Really went for form on these, pausing between reps and exploding from the chest, they felt great. Glad to be benching twice a week.

DB OHP

55x9
50x6
45x6


Rotator cuff work



Recovery is an issue by the time the end of the week comes, I am usually on 6.5 hours of sleep per night. This is through no fault of my own, its just the PT cuts into my sleep time and I am rarely able to go to bed before 10pm because of my regimental responsibilities.

The best I can do is put bench and DL day early in the week when I am fresh. By the time Friday rolls around I usually have the energy to finish of the week with a squat day where I pretty much empty the tank.
 
3/23

Squat

345x5
275x10

345 felt way too damn heavy on my back, was not a fan. You know how your supposed to inhale, shrug your traps and do all that jazz before you lift the bar to get all tight. Well I did all that and it still just felt heavy on my back, not a good feeling before starting a set. 275 was huge burnout for me also. Foam rolling for the next 3 days.

GHRs and spinal decompression


Want to incorporate a HIIT day on Sundays, so far it is the only day I don't lift and I usually just go for a two mile jog. However I think doing sprints would be much more beneficial and give me a better workout. I have a Navy PT test on Wednesday where I need to run 1.5 miles in 11 min. We had a mock test this past Wednesday and I ran a 11:10, so I think I should be able to run a sub 11 min mile and a half on the real thing.

Do you guys have any recommendations for a HIIT workout? I was think 15 50 yard sprints. I'll walk back the 50 yards between each sprint for my rest.
 
Weighted Pull Ups (completed in 10 min)

65x6
60x5
50x5
45x5

These kind of sucked, I am not sure what I should be doing on a rep/set scheme for these. I am shooting purely for strength, I want a heavy 3-5RM on these. If anyone has any ideas please let me know, as of now I think I will try to just keep adding weight to the first set until I can only get 4 reps, then I will reset my weights to a 10RM.

BB Rows
175x8
165x8
145x8

Really underestimated how much pull ups would tire me out on these.

1.5 Pull Ups
5
3
4

If you don't know, these are basically a full ROM pull up, then you descend so the top of your head is just below the bar, then you pull back up so your chin is again above the bar. That is 1. These are great for engaging the lats.

BB Curls/ Weighted Dip supersets
Curls- 85x8,75x8,65x10
Dips- 55x15,10 45x12


Weighted Sit Ups (super setted with push up)
10 lbs. x 20
10 lbs. x 15


By the end of my workout the weights I was using were pathetic, I always do a burnout type of deal on Saturdays. First day of HIIT sprints tomorrow.
 
3/26

Bench Press 10x3 (75s rest)
255x9x3
255x2

Missed the last rep of the last set as usual. I had a rough start on these because some kid wanted to work in with me and he didn't understand that I was doing very specific rest periods and didn't have time to mess around with the 45's between sets. So I had to deal with these shennanigans for my first 3 sets, I think I could have finished the workout faster if I didn't have to deal with this.

DB Chest Press
85x10
85x6
75x8

DB Skullcrushers
35x8
30x8

DB Flyes
55x10
50x12

Nother great chest day, only good part about Mondays.
 
Nice log man! How do you do your weighted pull ups? with a dumbell or with a weight on a belt?
 
Ok yeah thats what I use as well. I can do more weight with usuing a dumbell between my legs though.. Not sure why
 
3/27

Dead lift

135x5
225x3
275x3
315x3
365x2
405x1
435x5 w/belt (shrugs at top of last rep)

Took longer rests than normal today because I knew I wouldn't be squatting after. This was all I did today, 435 felt like 425 did last week so I can still say I am in the honeymoon period where I can go up 10 lbs. each week. Wonder how long it will last.

No squats today because I have a Navy PFT tomorrow and how I do will determine if I have to add an extra two mandatory cardio days into my week, if I fail. This will severely restrict my gains because its means I will need to run in the mornings and then lift in the afternoons.

As you may expect the only thing close to holding me back on this is the 11 minute mile and a half run.

Wish me luck.
 
3/29

So I made the mistake of going to the gym at 4pm today, that is prime time at my school. All 5 power racks were taken by the football team, and kids were in line for the next rack. I was unable to do OHP today, I could have done seated OHP but I really don't like seated OHP. I ended up just hopping on a bench and before I new it I was maxing out.

Bench
135x5
185x3
225x3
255x3
275x2
295x1
305x1
315x1

225x8
205x6
185x7

I weighed 189 at about noon today, that is with my uniform on, and shoeless. I would say upon waking up I am about 185, due to the massive amount of water I drink before the gym I usually gain weight quickly after waking up.

Never hit three plates before at this bodyweight, it was an ugly ass rep and my right side was lagging but I still hit it. I also had PT this morning so I think I could have hit a much cleaner rep fully rested.

BTW I passed my run yesterday which means I can bulk up the rest of the semester.

Finished the day with some DB OHP and DB skull crushers with some rotator cuff work at the end.

Pissed I didn't get to do my OHP today but shit happens. Will be switching over to Dave Tate Bench Program once my 10x3 stalls which could happen by next week, or in a couple of months depending on how much weight I gain.

On another note, do you think doing heavy weighted dips (<8 reps)on Saturday will hurt my bench on Monday? Me thinks yes but I really want to incorporate them.
 
3/30

Back Squat

135x5
185x5
225x3
275x2
315x2
355x5

275x11
245x10

5 hours of sleep last night, barely managed the 5th rep on 355 but still got so I'm pumped. Next week is 365x5, if I can hit that I maybe be able to squeeze out a 405 single. Really need to work on getting better quality sleep.

I've been taking melatonin tablets before bed, however I just find myself so stressed that I can hardly get to bed without tossing and turning for an hour.

You guys think I should incorporate some ZMA along with the melatonin? Any other ideas for sleep stack?

If I could get a solid 8 hours a night in my own bed my gains would be increased two fold haha. At school I'm lucky if I get a solid 7.
 
3/31/2012

Pull Up

Weighted Pull Ups

25x3
50x3
75x5
85x3
100x1
75x2
50x6

Originally came in to do a 5RM (75lbs.) after that set I realized I had a ton left in the tank and it would be a waste to go back down to 50lbs. for reps, so I continued to go up. I think the format for each week will be to work up to a heavy 5, then a heavy triple, and than a 1RM.

I would hardly call 100 lbs. a 1RM for me though. I dead hung for about 3 seconds to ensure I didn't cheat, and then easily pulled myself up for a rep. If I had not repped with 75 and 85 prior to this, I could have continued to go up, as it was I still think I could have gone much higher than 100 today. This was the first time I came close to doing a 1RM on these. Fun stuff.

BB Row
160x8
155x8
150x8
135x15

Did the same grip as my bench press and tried to rip the bar off the ground, bouncing it off the ol' sternum. I know the weight on these is not impressive, but my lats were smoked at this point.

Weighted Dips
45x10
70x12
55x10

Tried to lock these out extra hard, exaggerating the lock out. Supersetted these with BB Curls to get my vanity on.

Solid day, as Saturdays always are for me because for once I get a good night's sleep in me on Friday.
 
4/2

Bench Press 10x3 (75s)
257.5x9x3
257.5x2

As usual missed the last set by 1 rep. Did the workout in 13 min. Will get on creatine soon as these will start to stop gaining in the near future. Can't imagine the pumps I will get once I hope on that stuff. Especially cause my water intake is so high during the day.

DB Chest Press
90x12
85x6
75x8

DB Skull Crusher 3x4
40x4
35x5
30x4

DB Flyes
55x12
50x10


Huge pump by the end of this, complete beach muscle day.
 
4/3/12

Deadlift

135x5
185x3
225x3
275x3
315x3
365x2
405x1
445x5

Killin it still. Right about where I was before I dropped weight, back when I was 200lbs. These are still feeling crazy strong, good form and solid lockouts at the top.

SLDL
315x2x8
DRL 275x8

Really just trying to smoke my hams on this

Back Squat
315x8

Best set of the day, especially coming after all the lifts I did before this. For my squat burnout last week I did 275x10. I realized today that I can push myself a lot farther on squats than I give myself credit for. The thing with burning out on squats is that once you start getting fatigued you can change up your form a little, maybe use more hip drive, a faster descent, lean forward, lean backward, do anything to get a few more reps in. Those are the reps that are responsible for growth, anything prior to those ballbusters is just priming yourself for what lies ahead.

One of the few exercise you can make great gains on without using text book form, provide you always break parallel, which I do, I'm an ATG guy.
 
4/4

Weighted Pull Ups (2 min rest)
25x13
25x8
20x8
10x6
10x3
BWx5

PT this morning, exhausted myself since my first set of this day is always a rep max.

Finished up with some pull up variations, lat pull downs, neutral db curls, weighted sit ups and plate pinches with 3 10's.
 
Thanks Moya, always glad to here your encouragement

4/5

OHP
165x5
160x4
155x4
145x4
135x3

CGBP
225x9
205x8
185x5, switched to wide grip 3 reps

DB OHP
60x6
55x6
45x8

PowerPushup Push Ups
10,8

Bought the heaviest resistance bands they sell, doing these works your posture on push ups like crazy. Since I bought the 80lbs. cables and use two of them on the belt it ends up being 160lbs. of resistance at the top. BTW I have short arms so I would say its more like 100-120.

Since the belt usually lies right above your ass it puts the resistance right in middle of your body, the part that usually sags once you start getting fatigued.
 
4/6/12

Back Squats
135x5
185x5
225x4
275x3
315x2
365x5
315x9
275x8

These high rep squats are killing me, I'm making incredibly fast gains though. Even though I am adding weight each week my 5 rep set feels the same in terms of difficulty each time. This is literally my entire workout on Fridays, I just squat. Followed by some dead hangs to decompress.

Pull Ups tomorrow
Hopefully I'll get a BW+110lbs. single
 
4/7

Weighted Pull Up

25x3
50x3
80x5
90x3
100x1
100x1
75x3.5
50x6
50x3
256

BB Rows
165x6
155x7
145x8
135x8

Never ceases to amaze me how little weight I can do on these after doing my pull up workout.

Weighted Dips/ 1.5 Pull Ups
45x10 6
75x11 5
45x10 4


Twinged my back left shoulder blade going too low on the dips, everything should be fine though. This happened to me over the Summer, however by this time it would be killing if it was as sever as the summer time, so I think I'm in the clear.
 
Does pyramiding the weighted pullups help more than a regular progression? Curious because this is something I have been wanting to increase but have trouble.

from my Transformer Prime
 
I just try for a heavy 5, then a heavy triple then a few really heavy singles.

The reason I pyramid down is so that I can smoke my back and lats. Unlike squats I don't feel right stopping weighted pull ups after my heaviest set, I always need to go down an rep out at lighter weights, its more of a personal preference.

The way I look at it is that everything leading up to my heaviest sets is the "day's work", after that I'm just going for muscular fatigue.

Not sure if this answered your question.
 
Kinda. Like you said more muscle fatigue. Ive saw the pyramid before with pullups so it got my attention.

from my Transformer Prime
 
4/9

Bench Press 10x3 (75s rest)
260x10x3

First time getting complete all ten sets, of course my last rep was a straight up struggle.

DB Chest Press 3x8-12
95x8
85x8
75x8

I definitely felt the extra effort I put in the bench on these.

DB Flyes
55x2x10

Finished up with some Power Push-Ups, could only manage 7 reps.

Did a HIIT workout yesterday on the track, it felt great.
 
4/10/2012

Deadlift

135x5
225x4
275x3
315x3
365x3
405x1
455x5
495x1

Got ballsy after doing 455, realized if I could hit it for 5 than 5 plates should be a relatively easy max. It was, I pulled it up much faster than in my powerlifting meet when I was 8 lbs. heavier.

Pretty damn pumped about this today, I'm back to where I was when I was peaked in strength except lighter, and still making gains.

SLD
325x8
325x8

Squat
315x9

I did 315x8 last week, I may have twinged my back trying to do 9 this week. Either way I am not squatting on Friday this weekend, to give myself a little mini deload.
 
Cardio is never "needed" if you want to make gains in weightlifting, in fact I do not recommend doing it unless you have to, or are a fat pig.

I am forced to do it as my fitness requirements dictate it for the Navy. So I do 2 2mile runs in the morning on Wednesdays and Thursday, and do HIIT sprint workouts on Sunday Fundays. If you eat like a horse and sleep like a log you can still make gains in weight training while running on a regular basis.

4/11/2012

Weighted Pull Ups
25 lbs.

13.5
9
6

20 lbs.
7

10 lbs.
6
2

Burnt out after these and stopped keeping track, did a DB curl and Lat Pull down superset.
 
4/12

Had a PT test this morning so my workout this afternoon was definitely lacking. This morning I did

106 push ups
72 sit ups
7:26 mile

PM

OHP
170x4
165x3
155x4
135x8
135x4

CGBP
225x10
205x6
185x6

Abs and Push Ups

Solid day, going to NYC this weekend so I wont be touching weights till Monday, I think I need a little deload time anyways, this week took a toll on me.
 
4/17

Deadlift

465x3

Squat

315x10

I did New York City this past weekend, Friday - Sunday. Got wicked sauced in Times Square both nights. I ate like crap and got crap sleep so I already knew in advance this workout would be crap. Sucks because I am at a critical part in my DL plan where I need to be at top condition for each workout to continue gaining. I was supposed to hit 465x5 today, I barely got the triple.

I still can't decide if I would rather be able to go out on weekends without feeling guilty and tied down about getting a good nights sleep and drinking. Instead of being disciplined every day with my routine, in bed by ten thirty, no alcohol or drugs etc.

Hopefully I can salvage the rest of this week. My diets still out of whack from the trip.
 
Thanks man.

As for yoga, don't you want tight muscles if you power lift regularly.

Like by stretching everything out the way you do in yoga doesn't that make it more difficult to maintain tightness when squatting or benching because it is easier to exceed your ROM?

Just curious.
 
Had a surprise PFA for Navy in the am today, nothing like telling someone they gotta max out at 6am.

Here is what I did:

78 Sit Ups
83 Push Ups
10:57 1.5mile


PM workout

Weighted Pull Ups
25lbs.x 16,7,7,4
20lbs.x 7,5
10lbs.x 5,3

Bodyweight sets with many different grips, including mixed, to burn out.


Took my new pre workout today, Ultima, which is supposedly stim free. Don't know if I should chalk it up to placebo but I was in the friggen zone on my pull ups. My last workout I only got 13 reps on my first set, this week I added 3 reps. I was going way too fast on these today however and kipping was involved, so next week I am going to give myself an ego check and work on dead hanging on each rep.

Solid comeback, my DL yesterday was crap, next week hopefully I wont be hurting from binge drinking in NYC and I'll hit 465x5 instead of for a triple.
 
Weighted Pull Ups
25x3
50x3
75x2
85x5
95x2
100x4x1
75x4
50x6
50x4
25x4
Burnout

Had a couple of bad workouts this weekend as I recovered from a weekend of terrible sleep and binge drinking at NYC. This was my first really good workout since then, I will do HIIT tomorrow and then start off Monday with my 10x3 bench with 262.5. I skipped this workout last Monday as I knew it would be disastrous. Hopefully I can jump back right in to where I left off this coming week.

I will be DL'n 460x5 on Tues

Beginning my dynamic bench on Thursday

And squat 370x5 on Friday (I hit 375x4 this past Friday).


I did a ton of other back work and weighted dips today, I just don't feel like typing it down.
 
4/23

Bench Press (75s rest)
9x3x262.5
2x262.5

Great workout today, back on track from where I left off. Got a tremendous pump, nothing like doing 30 reps of near max weight in under 15 minutes to get the juicing flowing.

DB Chest Press
95x9
85x7
75x8

Chest was obviously gassed by these

DB Skullcrushers
40x7
35x8
25x10

Bye Bye triceps.


Deadlifts tomorrow, 460x5 is on the table. Last week I hit 465 for a triple, it was supposed to be fore 5 though. So I scaled back the weight this week, I also forgot my belt last week which I believe played a role in these. If I knock this set out of the park tomorrow I'll go for a 505 1RM PR.

Hopefully the HIIT sprints I did yesterday don't impede me.
 
4/24/

Deadlift

135x5
225x5
275x3
315x3
365x2
405x1
460x5
505x1

Truth is 460 was damn hard for me to hit for 5, its was a lot more about straining than my past DL workouts where I was able to explode much better. 505 is a 10lbs. PR from my 1RM DL two weeks ago, however it did not go up nearly as easily as 495 did. Think I am beginning to stall on these, which is understandable considering I have been throwing an additional 10lbs.on the bar every week.

SLDL
325x8
325x8

Both sets were straight up ballbusters.

Squat
315x10

I'm taking tomorrow off, my lats were still sore from my pull up workout on Saturday, and my back will be killen me tomorrow. However I will still be going to PT in the AM.
 
4/26

Speed Bench 8x3 (60s rest) alternating grips
8x3x175

This felt awesome, need to work on keeping my back still while I am pushing up however, I felt like I was losing a lot of tightness by the third rep.

OHP
170x5
165x4
155x5
135x5

Really pushed myself on these, improved on reps compared to last week even though I was slightly fatigued today from the speed bench.

CGBP
185x10
185x9
175x7
155x5

Really went for form on these, still very humbling. Almost embarassing haha.

Pull Ups supsersetted with blast strap Push Ups
10
10
10
8
 
4/27

Went into this with my lower back still noticeable sore from deadlift and the high rep squat set on Tuesday.

Back Squat
135x5
225x3
275x3
315x2
355x2
375x5

Pumped I got this, because I only hit it for 4 last week.

Front Squat
135x5
185x5
225x5
275x2
275x3
265x4
225x7

Smoked my legs on these.



So from now on I think I'll be front squatting as my main movement on Fridays, I'm just not recovered enough in my lower back to squat as strongly as I would like. I think Front squatting will be more beneficial as I wont be impeded as much from my sore back, it will also give me work in my lagging anterior chain.

So I think I will be doing heavy back squats Tuesadays instead, after deadlifting. Do you guys think this would be a good idea? Do my heavy deadlift set, some SLDLs, and then ramp up to a heavy set of back squats?

What do you guys think I should do?
 
4/30

Bench Press
9x3x265
1x2x265

Missed the last rep in my usual fashion on these, whatever though, still a great workout, finished all 10 sets in 13 min.

DB Chest Press
95x10
100x7(meant to grab 85s, woops)
75x8

DB Skullcrushers
40x8
35x6

DB Flyes
55x14
50x11

Finished it off with some BW+10lbs. push ups and dips, gotta PFA for Navy on Wednesday. Once I pass that I'm going to go on creatine because I am starting to stall.
 
5/1

Deadlift

135x5
225x5
275x3
315x2
265x2
405x1
465x5

SLDL
330x8

Kind of a crap day, don't know if it was the weather but I went into the gym half asleep. Didn't even do my finisher set of squats this workout, did the bare minimum and got out. Last rep of 465 was all back by the way.
 
5/2

Navy PT test this morning, passed it.

BW: 190

Sit Ups 80
Push ups 80 (stopped before I was fatigued)
1.5 mil 10:46




PM Workout

Pull Ups

25lbs.x15
8
6
6

20lbs.x7
6
6

Burn out with mixed grip body weight sets. Finished up with curls and lat pull down

Will move up to 30lbs. next week and work on form, emphasizing the dead hang.
 
5/3

Dynamic Bench (50s rest)
8x3x175

Felt great, I feel like my shoulders are rotating too much on these however. They should be statics and my triceps should be doing the moving

OHP
175x4
165x5
155x5
135x5

Straight gassed, was supposed to hit 175 for 5 but I'm not hating.

Bench Press
225x10
225x7
205x7
185x5

DB OHP
60x4
50x8
45x7

PowerPushUps with plate pinches


Great workout today, took a nap around noon for a couple hours and then worked out 3 hrs later, felt awesome, I'll probably be too wired to hit the sheets tonight which means squats will suffer tomorrow, but whatever.
 
5/7

Bench Press 10x3 (75s rest)
8x3x267.5
2x2x267.5

Went to Six flags yesterday so I didnt really get the best nutrition, I at a lot of really bad food. However this still was a pretty dece workout.

DB Chest Press
100x9
85x9
75x9

DB Skull Crushers
40x5
35x7

Not as strong as usual

Weighted Dips
80x10
50x12
BWxF

Will be getting on my new pre workout soon cause I can't do the whole stim free thing. I will also find my maxes for DL and Squat tomorrow, because I will be starting 531 for the squat and DL.
 
I have been training, just have not been updating my log, I will restart again with todays workout

5/12

Pull Ups 10x3 (75s rest)
75lbs.+ BWx10x3
50lbs.x5.5
50lbs.x4
25lbx.5

Burnt out with chin ups and BW sets.

Did some bicep curls with the oly bar supsetted with machine rows.

Coan Phillipi this Tuesday, hellz yeah.
 
5/14

Bench Press 10x3 (75s rest)
270x9x3
270x1x2.5

Ahhh so close on the last rep, I just ran out of juice halfway up. Love this workout, the pump is like no other.

DB chest press
100x10
85x9
75x9

My chest was gassed from benching but still pulled out some solid progression on this.

DB Flyes
55x12
50x10

Finished off with push ups and rope pulley push downs.
 
well, if you talk about my routine then I always focus on bench press. I always like to do heavy bench press. I think to increase your power you should do heavy weight with lower reps then you will be able to pick up more and more weight.
 
5/15/2012

Ed Coan/ Phillipi Week 1

Deadlift
1x2x405 (belt)

Waste of time if you ask me, but this program flies, next week I'll be hitting much heavier weight for my main set.

Speed Deadlifts (90s rest b/w sets)
325x8x3(belt)

Used a belt for speed sets because I figure these are all about CNS and most importantly speed, not fatiguing my lower back. The assistance does that just fine

Circuit, 90s b/w each exercise, 2-3 min between each set.
SLDL
315x8, 315x8, 315x8

BB Row
175x8,175x8,175x8

Underhand Lat Pull Down
175x8,175x8,175x8

Good Mornings
215x8,215x8,225x8

Went to the gym at the right time so I was literally taking up three different squat rack/platforms for each barbell assistance exercise. Great because 90 seconds of rest flies by, and if I had to mess with plates between each set I wouldn't even make it through the second circuit.

Great stuff, can't wait for this routine to get down and dirty, today was a killer sesh and I finished with plate pinches and abs.
 
5/18

5/3/1 Squat

235x5
275x5
310x14 (belt)

Goddam, felt like I was going to puke after this. I went into the set with the number 14 in my head which helped me push through the last few reps. My ROM was basically ATG on these. I did more warm up sets than normal which I think was a huge help.

Front Squat
155x10
155x10
145x10

Supposed to be Boring But Big. After the third set I could tell I would be sore for the rest of the weekend, so I cut it off after three sets because I could already feel my legs cramping up and I have coan phillipi in 4 days.

Back Raises
25lbs.x12
20lbs.x8
10lbs.x10
BWx10

Ow.

So what is the difference between a back raise and a GHR?
 
5/22/2012

Ed Coan/ Phillipi Week 1

Deadlift
1x2x435 (belt)

Speed Deadlifts (90s rest b/w sets)
355x8x3(belt)

Felt great, really ripped these outta the floor.

Circuit, 90s b/w each exercise, 2-3 min between each set.
SLDL
325x8, 325x8 325x8

BB Row
180x8,180x8,175x8

Underhand Lat Pull Down
190x8,190x8,175x8

Good Mornings
185x8,185x8,185x8

Amped up the weight on everything, definitely felt alot stronger than I did on week 1. GM's are the only thing I didn't up weight on and that is because I really wanted to focus on form and working the hamstrings. Felt a lot better using 185 rather than 225 what I used last week.
 
Went for a run yesterday, did pretty well. Last PT test of the year coming up next Wednesday, than I can stop running all summer except for HIIT on Sundays.

5/24

Speed Bench
8x3x180

Felt pretty good, love benching twice a week. My forms really improving.

OHP
175x4
155x5 Push press 2 more reps
135x6 Push press 2 more reps

I haven't made a single gain in these in the past month. Like I literally hit the same weights for the same reps every workout, kind of sucks. Any ideas guys? Other than getting rid of speed bench.

Bench press 3x8-12
225x13
215x10
205x7

Some dickhead was using the bench for barbell shoulder raises when I got off of OHP, so I ended up resting for about 15 min. before benching. I was heated by the time I finished waiting, but it did allow me to get a solid PR for 2 plates on the bench.

DB Incline Chest Press
65x8
60x5
50x4

Weighted Dips 3x8-12
75x12
75x6
50x13

These felt great.


Solid workout today, however I got chewed out by the gym officer for bringing weights into the "nautilus room" when I was doing weighted dips. This has happened to me three other times, each time the dude catches me I just tell him I didn't know and feign ignorance. Its actually hilarious cause its so obvious I knew.

Small price to pay in order to do one of the greatest upper body exercises. Unfortunately in the entire gym there is only one set of parallel bars, and its in the no weight room.
 
5/25

Wendler 531

Squat 1x3+
3x255
3x290
13x330 (belt)

Went in knowing I had to get 12 reps in order to beat my calculated rep max from 310x14 which I hit last week. Did 12, was gassed, but pulled one more out of my ass.

Front Squat 5x10(BBB)
160x4x10
150x1x10

Wow, these were grueling. First time I ever finished a Boring But Big session. This weight is nothing more me, but the rep and full ROM had me hurting by the third set.

Back Raises
3x10x25

Could barely bend over to pick up my bag at this point so I called it quits with some dead hangs and sit ups to decompress my spine.

May of set my training max a little low for the squats but F it, these workouts are getting me more sore than anything I've done before. If you ain't ach'n your fake'n.
 
Haven't been finding the time to log my workouts, but take my word that they are happening haha.

6/1
531 Squat

145x5
185x5
225x5
275x5
310x3
345x12

12 reps on this, once again I went into the workout knowing what I had to get in order to best my previous week's 330x13. This is one of the hardest sets of squats I have done, and by the end I lost all technique aside from going ATG. My ass was all over the place just trying to get under the bar and wiggle it up.

I wrote down 11 reps in my written log because even though I went below parallel on the last rep I took a long rest at the top before it and the form was horrendous on the way up.

Front Squat
165x4x10
155x1x10

These five setters always kill me. I know they are giving my some serious quad work which will have some serious carryover in my DL.
 
6/2

Chin Ups
BW+50lbs. x 10
BW+50lbs. x 6
40x5
35x4
30x5
25x5
20x5

Wow, awesome day, good to know that even though I'm gaining weight I can still do some gnarly chin ups. I weighed 195 before the workout

BB Rows
135x3x10

Not trying to move weight on these, really just trying to replicate a reverse bench press, everything from the elbow tuck to the flared lats. Felt good.

Weighted Dips
BW+20lbs.x3x20

Supersetted these with barbell curls, was really just trying to give my triceps not too much of a workload, but something to make them burn because I didn't hit them hard enough this past Thursday.
 
6/4/

Bench Press 10x3 (75s rest)

272.5x10x3

Loving the micro loading, am planning on hitting 10x3x275 next Monday, at that point I will switch over to less reps and probably hop onto the dave tate bench press cure routine that has always worked so well for me in the past. Solid benching today, finished this workout in 13 min.

DB Chest Press
100x12
85x10
75x10

If I can hit hundos for 12 reps I can't imagine what I can do without having done 30 heavy benche presses prior. I think I could score about 17 reps with the 100's if I were fresh.

DB Skull Crushers
40x7
35x6

DB Flyes
50x14
50x12

Finished off with dip, tri push downs and knuckle push ups. Chest day never disappoints.
 
6/5

Ed Coan/ Phillipi Week 4

Deadlift
1x2x495 (belt)

Per the schedule for this routine I was supposed to hit 490 for a double, but there was no way I was going to load the deadlift 5lbs. shy of 5 plates. So I just went for it, and killed it, straight speed set haha.

Speed Deadlifts (2m rest b/w sets)
410x5x3(belt)

Nothing "speed" about these haha.

Circuit, 90s b/w each exercise, 2-3 min between each set.
SLDL
345x8, 345x8 345x8

Last set was touch and go reps because I was exhausted.

BB Row
185x8,185x8,175x8

Underhand Lat Pull Down
190x8,190x8,175x8

Good Mornings
1205x8,205x8,205x8

This workout took me an hour and a half which is absurdly long for me, but whatever. 495 for a double is a huge PR for me. Unfortunately my Ipod crapped out during the circuits whichj really messed with my groove.
 
Last edited:
Impressive log bro. Some damn good work in here. :)
 
miked8c said:
Thanks man.

As for yoga, don't you want tight muscles if you power lift regularly.

Like by stretching everything out the way you do in yoga doesn't that make it more difficult to maintain tightness when squatting or benching because it is easier to exceed your ROM?

Just curious.
Click to expand...

I've never found flexibility to get I'm the way. If anything it can help increase strength as the more flexible a muscle is the greater force it can exert in a stretched position.

The only real downside to stretching is if you do too much developmental stretching at a young age you could reshape joint surfaces reducing the integrity of the joint but this really only occurs with pre pubescent children pushed to achieve maximal ROM for ballet and gymnastics etc also those little shaolin monk kids who can bend themselves in knots...

I doubt this applies to you at your age though!
 
Colstreamer said:
I've never found flexibility to get I'm the way. If anything it can help increase strength as the more flexible a muscle is the greater force it can exert in a stretched position.

The only real downside to stretching is if you do too much developmental stretching at a young age you could reshape joint surfaces reducing the integrity of the joint but this really only occurs with pre pubescent children pushed to achieve maximal ROM for ballet and gymnastics etc also those little shaolin monk kids who can bend themselves in knots...

I doubt this applies to you at your age though!
Click to expand...

Haha I think I'll be safe in that regard, your answer to yoga allowing stretch muscles to exert more force makes a lot of sense, never looked at it that way before.
 
miked8c said:
OHP
175x4
155x5 Push press 2 more reps
135x6 Push press 2 more reps

I haven't made a single gain in these in the past month. Like I literally hit the same weights for the same reps every workout, kind of sucks. Any ideas guys? Other than getting rid of speed bench.
Click to expand...

You could try 10x3 with 155 for a few weeks, or and this is what I do, handstand pushups 4x as many as you can do. Only problems with these are your hands will never go lower than the top of your head and you're pushing your entire bodyweight! So you won't get many reps out!

Just read your PM! Cancel what I said ^^^
 
Last edited:
Hey bro you have a dam nice log going here. I think that you would get more and better help and encouragement in the Journals section. The crew in there is very serious about helping each other out.
 
I think you will like it in here bro.
 
6/7

Speed Bench (45s)
10x3x180

Still sore as hell from weighted pull ups yesterday, by the third set I warmed up and got back to my old self again. Felt Great

Military Press
135x12
135x7
115x8

Never go above 5 reps on these, this was the first day and I was definitely feeling it by the end. I think it is going to be much more beneficial to my shoulder development if I keep the reps higher on these.

CGBP
225x12
205x8
185x10

Pyramided down in my usual fashion on these, my pressing strength was starting to get taxed at this point from the OHP and speed bench. These were all done with a suicide grip.

DB Incline Press
70x7
60x8
45x10

Weighted Dips
BW+75lbs.x12
BW+50lbs.x14
BW+25lbs.x Fatigue I dont even remember

Felt great as usual, definitely on of my fav exercises and it definitely has some carryover to the bench press lockout strength.

Finished off with facepulls, rotator cuff work, tri push downs with the rope attachment and nuetral hand push ups on fist.

I never do this many exercises, but for some reason I was feeling on today so I got a nasty pump in.
 
Looking good bro. I'm always impressed with good pull ups!

What's a suicide grip bro? That's a new one on me.
 
Ah gotcha! :)
 
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