Iron Monkey: Teenage Log

[miked8c]

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.

 

[miked8c]

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.

 

[miked8c]

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.

 

[miked8c]

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.

 

[miked8c]

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.

 

[miked8c]

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.

 

[Colstreamer]

Impressive log bro. Some damn good work in here.

 

[miked8c]

Thanks man, I try haha.

 

[jdl508]

killin it man

 

[Colstreamer]

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.

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!