Iron Monkey: Teenage Log

[miked8c]

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.

 

[miked8c]

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.

 

[miked8c]

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.

 

[miked8c]

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.

 

[miked8c]

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.

 

[miked8c]

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.

 

[miked8c]

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.

 

[moya]

beastmode....

 

[miked8c]

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.

 

[miked8c]

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