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Miked8c's log: 300 and Beyond

miked8c

miked8c

New member
Hey whats up guys, I'm fairly new to this site although some of you may have seen me around with my rookie questions. Lately I have been rummaging around some of the training logs posted up and I am throughly impressed with the motivation and attention you guys pay to eachother so I decided to throw one up. Before I get into I'll share some backround and stats.

I'm a typical New Englander, Masshole to be specific. I'm a senoir in HS, 18 in June, and played hockey which I unfortunately wont be able to play at college. We actually went to states this year for division three boys hockey and ended up playing Longmeadow in the Boston Garden but we just couldnt pull it off. Enough about hockey though, I started lifting at 13 and dont plan on stopping for the rest of my life, I'm addicted I guess haha.

Heres my stats(I'll have some pics up within the week):
Bodyweight- 193 in the morning
Height-5'8
Bench- 285
Squat-360
Dead-360

My build- I'd say I'm a fairly equal mix between ecto and meso, my arms are proportionally smaller than they should be for my weight (I know it sucks, I got over it) and my legs have some good size from hockey so I dont look like a top heavy light bulb like some body builders. I have some excess fat but you can still see my abs fairly well, I'd like to lose this for the summer when I lifeguard.

Diet- I eat hardy meals(no snacks), however I eat whatever my parents and school cafe put in front of me so I guess I could improve my eating habits alot, however at my age I burn fat very well so I dont think I'll be cleaning up my diet anytime soon. I only drink every other weekend and when i do I try to stay conscious and make sure I get a good meal in before I drink. I realize that it can mess with my training so I dont to it too often and I do it on my off day.

Current Routine- I'm doing the 5x5 and am loving every minute of it, I'm currently at the 5th week and am starting to stuggle a little(still getting the lifts though ; )). Because of this I figured I could use the motivation and the knowledge everyone on this board has,once I start missing weights I'd like to know how I should deload and proceed. I'm not doing any cardio at the moment mainly because frankly I'm scared of losing muscle through it.

Goals- Pretty simple, my lifetime goal up to now has been to join the 300 club for bench, the 400 club for squat and dead is kind of an afterthought haha. I know I should hit it before summer and after I do it I'd like to cut my BW to 180(for lifeguarding) while keeping my strength.

So yeah, thats about it. I'll post the workout I did yesterday under this for a jumping off point, I'll post some pics tomorow. I'm really looking forward to this as it is my first log and am hoping to become more involved in this community. I'm open to any and all advice. Thanks guys.
 
Monday:

Squat:
1x5 151
1x5 188
1x5 226
1x5 264
1x5 301 Proud to say i broke parallel on each rep, it was a struggle though.

Bench:
1x5 115 I actually skipped this set so I could just throw the 45's on and not mess with the weigh. I dont know if thats a problem let me know but I figured since its nothing for me I could ignore it, I'm probably wrong though so let me know.
1x5 144
1x5 173
1x5 202
1x5 231 Cranked these out but the last rep took me a good bit of effort, the spotter motivated me though cause I didnt want to fail in front of him.

Bent over barbell rows:
1x5 82 once again skipped this set so I could throw on the 25's, again let me know if its ok to do this cause the weight is so small, too small for a warm-up even.
1x5 103
1x5 123
1x5 144
1x5 164 I dont tough my chest each rep but I definitely get the row, i dont know if it counts as a rep if I dont touch the bottom of my chest. I get it 2 inches from my chest probably.

I ended this with some overhand chins
1x10
1x8
1x6

Critque appreciated.
 
Thanks man I just checked out your log, I'm impressed. I went from first page, read some beef between EM and some other dude in the middle for fun, and then skipped to the last page. You made hella progress man, good stuff.
 
Wow another great log! Only thing though: If you are having trouble with 301x5 I doubt your 1 rm is 360, also if you are having trouble with 231x5 on bench I estimate your 1 rm to be like 270 or less, not 285. Also, get that deadlift up it should definitely be higher to be proportional.
 
Yeah I know, my lifts are never proportional to my maxes. I think my muscles have more fast twicth fibers or something, I have good explosiveness from hockey and sprinting. I dont blame you for questioning my maxes but I checked my max 2 weeks ago and it was 280 and I know I have gotten stronger since then. Although my squat could be lower.
 
miked8c said:
Thanks man I just checked out your log, I'm impressed. I went from first page, read some beef between EM and some other dude in the middle for fun, and then skipped to the last page. You made hella progress man, good stuff.
Click to expand...

Thanks bro- appreciate it. Usually, when someone makes a log on here i have a lot of stuff to comment on, but you seem to have your shit together.

Any goals for the near future?
 
miked8c said:
Yeah I know, my lifts are never proportional to my maxes. I think my muscles have more fast twicth fibers or something, I have good explosiveness from hockey and sprinting. I dont blame you for questioning my maxes but I checked my max 2 weeks ago and it was 280 and I know I have gotten stronger since then. Although my squat could be lower.
Click to expand...

Yeah i benched 255x1 when i was benching 215x3 and nobody believed me lol! That makes me feel better because my goal is 285 right now and I could get 230x5.
 
Yeah if your anything like me, which you probably are, benching 3x215 and then 1x55 you probably have 285 in the bag if you can do 5x230. Everyone's different I think it has to do with CNS strength, explosive power.
 
miked8c said:
Yeah if your anything like me, which you probably are, benching 3x215 and then 1x55 you probably have 285 in the bag if you can do 5x230. Everyone's different I think it has to do with CNS strength, explosive power.
Click to expand...

Yeah I had just finished the smolov jr cycle and I super efficient at benching:

Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs

As you can see it uses a ton of sets, so my body must have been really fast twitch at bench lol. I doubt I could get 285 though, I'm thinking my max is 275 right now, I did a paused military bench rep at 235 a couple weeks back and it was easy (military bench is where your legs are crossed in the air while you are laying on the bench). Good luck with your log though! I'm a senior and graduating soon to:)
 
Aright boys, another day under my belt.

Squat
1x5 151
1x5 188
1x5 225
1x5225
Really just focused on form on these.

Military press
1x5 86
1x5 103
1x5 120
1x5 137 ( Did not know how to put 2.5 lbs on, searched for ankle weights but found none so I just put extra clamps on each side to get 1137, it was a tough lift but I got it)

Deadlift
1x5 188
1x5 225
1x5 265
1x5 301
The weight had a heavy feel to it but I cranked these out with good form, easily could have done more.

That was it for today, I was a little distracted from my lifts because I am at a crossroads in my training.
I need to cut down to 180 at least and since I have always been trying to put weight on my entire life, not lose it, I'm clueless. I think I'll do some HIIT on tuesdays and thursdays from now on but I'm not looking forward to losing my strength. I read somewhere its impossible to gain muscle and lose fat simultaneously so I'm a little pissed. I welcome any and all tips on how I should go about cutting down.
 
Did my first cardio day. I tried 15 minutes of HIIT on the rowing machine but I didnt get the fatigue I was hoping for, I did 45 seconds hard and a minute slow, I definitely got tired but I didnt get that about to puke feeling everyone raves about. So after I finished I did a 8 minute mile, now that put me in my place and showed me how hard it is to move a 190lb. slab of man beef for a mile.

Should I change my HIIT to running? Maybe sprint 300M and walk 100M? Any suggestions would be great because I really want to get used to HIIT.
 
miked8c said:
Did my first cardio day. I tried 15 minutes of HIIT on the rowing machine but I didnt get the fatigue I was hoping for, I did 45 seconds hard and a minute slow, I definitely got tired but I didnt get that about to puke feeling everyone raves about. So after I finished I did a 8 minute mile, now that put me in my place and showed me how hard it is to move a 190lb. slab of man beef for a mile.

Should I change my HIIT to running? Maybe sprint 300M and walk 100M? Any suggestions would be great because I really want to get used to HIIT.
Click to expand...

Yeah definitely change to running, remember free weight is always better than the machine same with running. If you want some really intense cardio try this:

400 m(1 lap) at a fast pace (say 1:30 or 6 minute mile)
20 pushups, 20 situps, 1:00 of flutterkicks

Now repeat that for a mile or more.

if you have access to a pullup bar add 10-20 pullups in there too

Don't any rest whatsoever!

One of the best cardios possible

if you want you could take a little rest though
 
I might have to take you up on that T-block. Unfortunately there arent any pull up bars lieing around the track. The push ups and stuff would count as the recovery period, right? No jogging.
 
miked8c said:
I might have to take you up on that T-block. Unfortunately there arent any pull up bars lieing around the track. The push ups and stuff would count as the recovery period, right? No jogging.
Click to expand...

You would think that the pushups and stuff would be recovery, but not true. They keep your heart rate up almost as high if done fast. I do them as fast as possible. The point is that your heart rate will stay elevated, giving you a solid cardio while you also get a good endurance workout. But most importantly, it is not nearly as boring as just running.
 
miked8c said:
And seeing as this is HIIT it would be optimal for burning fat also I'm assuming/asking?
Click to expand...

Oh I'm sure the fat would peel off lol! I am not trying to lose weight, but I puke the first time doing this:

400 m (1:30) actually faster, did like 1:18 first couple laps
50 pushups
50 situps
repeat

I got to 1.5 miles and puked all over Awesome :sick: :D
 
End of week six:

Squat:
1x5 151
1x5 188
1x5 226
1x5 264
1x3 310( Light headed after this one but still got pretty far down bellow parallel)

Bench:
1x5 115
1x5 144
1x5 173
1x5 202
1x3 235
1x8 173

My set of 202 was difficult which is normal for me, my work sets always seem like a struggle because I have no motivation to do them which is why 202 was hard. But when i did 235 I could crank it out cause it was a heavy weight and I had a spotter which kept me motivated.

Bent Over Rows:
1x5 82
1x5 103
1x5 123
1x5 144
1x3 168
1x8 123

Got 168 no problem
 
Monday- Week 6

Squat
1x5 155
1x5 195
1x5 230
1x5 270
1x5 310

Wow 310 was really hard, I struggled to get the last rep up but I still broke parrallel, hardest squat set sao far in the program.

Bench Press
1x5 120
1x5 150
1x5 180
1x5 205
1x5 235

Again.. very hard struggled on the last rep of 235.

Bent over Row
1x5 85
1x5 105
1x5 125
1x5 145
1x5 170

Form may have suffered but I still repped these out nice.

This was a tough heavy day from me, partly because I've lost roughly 5 lbs. to cardio. I wont kid myself, I think I'll miss some weights next week. My squat and bench most likely, but Ill go into it with an open mind and try to tear the weightsa apart, the bench might happen because 5 reps of 240 is a milestone for me so I'll have some adrenaline on my side.

Anyone want to tell me how I proceed if I miss the weights on a week? Do I deload just that exercise or the entire program? Should I even deload, or just switch to a different progrm and come back to a new 5x5 in a month or two?
 
Did some HIIT today:

2 Minutes Jog (warm up)
30 seconds sprint/30 second walk for five minutes
2 Minutes lieing oxygen deprived on the ground contemplating if I should get up and cool down with a walk, or just lay there. I laid.
So a total of 9(7) minutes, I can not be doing this right.

2 words, shin splints. Running my short stocky body around the track is doing a number on my shins I might switch to the elliptical.
 
miked8c said:
Did some HIIT today:

2 Minutes Jog (warm up)
30 seconds sprint/30 second walk for five minutes
2 Minutes lieing oxygen deprived on the ground contemplating if I should get up and cool down with a walk, or just lay there. I laid.
So a total of 9(7) minutes, I can not be doing this right.

2 words, shin splints. Running my short stocky body around the track is doing a number on my shins I might switch to the elliptical.
Click to expand...

Hey I have been getting shin splints too recently.

Shin splints

This is the best article I have ever seen:
Shin Splints

The most common cause of them is a simple muscle imbalance, the calf muscles are too strong compared to the shin muscles. It could also be bad running form, overpronation, overstriding, etc. But if you strengthen those shin muscles and warm up more they will probably go away. Start with some leg stretches, then run a lap warmup. Then stretch your legs, holding stretches for 30 second. For weightlifting you never stretch before workouts, but for running if you don't stretch your hips will not be loose enough so you will be taken shorter strides and that can cause shin splints. Choose 5-10 stretches. Also stretch out those shins and calves. Do the shin exercises mentioned in the article, my pain is disappaearing after doing them.
 
Week 6- Wendsday

Squat
1x5 154
1x5 193
1x5 231
1x5 231
My shin splints were bothering me on these, I'll hav to put some of T-blocks stretches to good use, thanks man.

Military Press
1x5 88
1x5 105
1x5 123
1x5 140

My back may have arched a little too much on the last few reps but I repped 140 out nice.

Deadlift
1x5 193
1x5 231
1x5 270
1x5 309

I love deadlifts. While I am about to stall on my squats I continue to make progress on my deads which is part of the reason I wish to continue this program after I stall, hopefully my increasing deadlift will strengthen the lifts I struggle on.

Normal day, did some seated DB curls at the end, my abs were still sore from monday so i skipped out on those.
 
miked8c said:
Week 6- Wendsday

Squat
1x5 154
1x5 193
1x5 231
1x5 231
My shin splints were bothering me on these, I'll hav to put some of T-blocks stretches to good use, thanks man.

Military Press
1x5 88
1x5 105
1x5 123
1x5 140

My back may have arched a little too much on the last few reps but I repped 140 out nice.

Deadlift
1x5 193
1x5 231
1x5 270
1x5 309

I love deadlifts. While I am about to stall on my squats I continue to make progress on my deads which is part of the reason I wish to continue this program after I stall, hopefully my increasing deadlift will strengthen the lifts I struggle on.

Normal day, did some seated DB curls at the end, my abs were still sore from monday so i skipped out on those.
Click to expand...

Nice work! Remember the most important thing to do is strengthen those shin muscles, if they are weak all the stretching in the world won't get rid of the shin splints.
 
Week 6: Friday

Squat
1x5 154
1x5 193
1x5 231
1x5 270
1x3 315
1x8 230

So 315 for a triple felt suprisingly easier than i thought it would, maybe I wont stall next week.

Bench
1x5 118
1x5 150
1x5 185
1x5 207
1x3 240
1x8 185

240 for the triple wasn't to difficult, hitting it for five reps next week should be simple.

Bent over rows
1x5 85
1x5 105
1x5 126
1x5 147
1x3 172
1x8 126


So todays workout was a nice ego booster for me, I got to load 6 plates on to the squat and also got to rep 240, which is a milestone for me. Looking forward to repping 250 in a few weeks. I think I'll go in tomorow and do an arm workout, some weighted dips and pull ups, things of that nature. I should be recovered from that by Monday to hit 240 again for 5. Loving this routine, I dont mind the slow progress at all I'll just keep at it like a robot haha.
 
Went in today for an arm workout, bodybuilder style haha. It was a nice change of pace from my 5x5, although I probably went harder than I should have cause I need to be recovered by monday. I took so vitargo so hopefully that should speed things up.

Weighted chins/Weighted dips SUPERSET
Skullcrushers/ bb curls SUPERSET
Tri Pushdowns with rope/ reverse curls SUPERSET

got a hella pump out of this, I know I'll be sore tomorow but I have a bad feeling about this.
 
Week 7: Monday

Squat
1x5 158
1x5 198
1x5 238
1x5 380
1x5 315

Got the 315 for 5, each rep broke parallel, it was a fight but I won.

Bench
1x5 109
1x5 152
1x5 182
1x5 213
1x4 240

My first missed weight in this program. Ahh where to being. I think my concentration was off for the 240, I dont like making excuses but I honestlyu believe if I had prepared differently I could have had it. I will still progress to 245 next week just to see if that was the case but I'm starting to think that I am milking this program a little too far. I have 245 for a triple on Friday we'll see how that goes.

Row
1x5 86
1x5 108
1x5 129
1x5 151
1x5 172

Stopped giving a shit about this a while ago. i guess I dont like them because I cant tell when i have completed a rep and when I have a failed, with squat or bench its either you get it up or you dont, I dont like how there is leniancy on these.

So for this program I think I'll finish up the week and do my heavy day on Monday, if I fck up on bench again I will search for a new program to begin, after I find out my 1RM for bench ;).
 
So I have come to the conclusion that I need to take a week off. I went in today and maxed out and realized that even though the weight wasnt that heavy I just didnt have the CNS sttrength I had a few weeks ago. I have been on this program for six weeks straight, 3-4 days a week like clockwork, none missed. I think I need to let my CNS recover, so I'll come back at again on Monday I actually have a good feeling about this.

1 Question: Can i continue doing HIIT while deloading/taking a break or will that significantly hinder my recovery, just 10 minutes a day?
 
So I restarted today after my deload/week off.

Wendsday Week 7

Squat
1x5 158
1x5 198
1x5 240
1x5 240

Nice and low on these.

Military Press
1x5 90
1x5 108
1x5 126
1x5 145

Expected to stall on the last set but somehow cranked it out nice, although my back started arching towards the end as my body struggled to turn it into an incline bench.

Deadlift
1x5 198
1x5 238
1x5 277
1x5 315

3 Plates felt nice, I finished these out nice.

So my hopes with this workout is to allow my other lifts to go up so that my bench press will follow and I will be able to break my plateu... We'll see. Hopefully my deadlift will bring those numbers up.
 
miked8c said:
So I restarted today after my deload/week off.

Wendsday Week 7

Squat
1x5 158
1x5 198
1x5 240
1x5 240

Nice and low on these.

Military Press
1x5 90
1x5 108
1x5 126
1x5 145

Expected to stall on the last set but somehow cranked it out nice, although my back started arching towards the end as my body struggled to turn it into an incline bench.

Deadlift
1x5 198
1x5 238
1x5 277
1x5 315

3 Plates felt nice, I finished these out nice.

So my hopes with this workout is to allow my other lifts to go up so that my bench press will follow and I will be able to break my plateu... We'll see. Hopefully my deadlift will bring those numbers up.
Click to expand...

Military press will definitely help your bench press. You were stuck at 240x5 right? I was stuck at 240x2 a while back. I just went right into a 3x3 once a week with close grip bench on saturday's 3x3 on wednesdays. I started out like maybe 10-15 pounds below my max 3x3 (3x3x215 is where I started) and added 5 pounds a week. I blasted right up to 3x3x240, and would have gotten 3x3x245 but missed the last rep cause it hit the rack. I would try benching 2x a week one time close grip one regular and do incline db bench after regular bench.
 
Week 8: Monday

Squat
1x5 162
1x5 203
1x5 244
1x5 284
1x5 325

So i had my buddy spot me on these, but he didnt need to do any work cause I cranked these out. This is heavy ass weight for me to break parrallel on but I tore it up.

Bench
1x5 121
1x5 152
1x5 185
1x5 210
1x5 240

Ok, so I get to the last rep for 240 and am pushing it off my chest and at midway up its barely moving, if at all. However my spot pulled it up before i told him to because he though I was stalling but I was still slowling pushing it up. I think it was up on the air if I could of got that last rep, and I hate to blame it on my spot cause 99% its the lifters fault for not getting it, but I honestly did not want him to step in however he did cause he though i stalled. Miscommunication on my part. Regardless of if I had it or not I will be moving up to 245 next week, I know I'm ready becuase my deadlift and squat keep going up so my bench will follow.

Row
1x5 88
1x5 110
1x5 132
1x5 154
1x5 176

These are a joke, I do em good but I dont have any otivation after I do my heavy squat and bench sets.
 
Quickest response I've gotten in a while haha, I literally just posted. Thanks man just working on patiently putting up the numbers.
 
Haha Tblock. If I am doing more weight than you it cant be much. Last time I checked out your log you were crushing some serious numbers on the squat.
 
miked8c said:
Haha Tblock. If I am doing more weight than you it cant be much. Last time I checked out your log you were crushing some serious numbers on the squat.
Click to expand...

na bro I did 300x5 a while back but then I fucked up and tried to do 1 top set of 8 and I lost a ton of strength. I've had it with my squat though and I want to get to 500 on deads so I am running the smolov jr for 3 weeks for squats, started it today.
 
Week 8: Wendsday

Squat
1x5 160
1x5 205
1x5 244
1x5 244

Mil. Press
1x5 95
1x5 110
1x5 130
1x5 147ish

I put extra clips on each side to hopefully add up to two pounds, this isnt a lift that I am able to increase 5 lbs. each week.

Deadlift
1x5 203
1x5 245
1x5 285
1x5 325

I deloaded each rep on my last set and at the lockout I shrugged to give myself some easy trap work. Heavy weight but it was not difficult I got a while before these stall.
 
miked8c said:
Week 8: Wendsday

Squat
1x5 160
1x5 205
1x5 244
1x5 244

Mil. Press
1x5 95
1x5 110
1x5 130
1x5 147ish

I put extra clips on each side to hopefully add up to two pounds, this isnt a lift that I am able to increase 5 lbs. each week.

Deadlift
1x5 203
1x5 245
1x5 285
1x5 325

I deloaded each rep on my last set and at the lockout I shrugged to give myself some easy trap work. Heavy weight but it was not difficult I got a while before these stall.
Click to expand...

Good shit! Your military press is catching up to my old record of 150x5 when I was doing them, shit! What do you mean by deloaded each rep? Do you mean you full stopped it, ie you set the bar on the ground and paused for a second?
 
Damn man, 5 reps for 150 thats damn good. Yeah I let the weight settle on the floor to make sure there was no bounce assisting me on the way up.
 
Did a pyramid cheme type thing today since my gym was closed for memorial day.

1xpull ups
2x push ups
3x sit ups

So here what the beginning looked like

1 pull up
2 push ups
3 crunches

than
2 pull ups
4 push ups
6 crunches

Than
3 pull ups
6 push ups
9 crunches

I did this all the way up to 8 pulls up, no rest between any exericse.
 
Nice work man those pyramid things are hard if you do them with no rest they can make you puke! BTW, you are looking solid in that new profile picture!!!
 
Week 9?: Tuesday

Squat
1x5 165
1x5 205
1x5 250
1x5 290
1x5 335

So 335 was a struggle, I was not in a good lifting mood when I came in so my last set of squats suffered. I think i missed parallel on a few reps, and I actually stumbled backwards from pushing of my heels too much on the third rep. You ever stumble backwards with 335 lbs. on your shoulders? it sucks. Regardless of this I still got the set :cool:.

Floor Press
1x5 135
1x5 185
1x3 205
1x3 225
1x3 225
1x8 failure 185

These made me realize how reliant my bench press is on my leg drive and form. Since this put all the weight on my upper body I struggled on weight I could easily crank out on a flat bench. I liked this though.

Rows
1x5 95
1x5 115
1x5 135
1x5 155
1x5 180

I hate rows.
 
miked8c said:
Week 9?: Tuesday

Squat
1x5 165
1x5 205
1x5 250
1x5 290
1x5 335

So 335 was a struggle, I was not in a good lifting mood when I came in so my last set of squats suffered. I think i missed parallel on a few reps, and I actually stumbled backwards from pushing of my heels too much on the third rep. You ever stumble backwards with 335 lbs. on your shoulders? it sucks. Regardless of this I still got the set :cool:.

Floor Press
1x5 135
1x5 185
1x3 205
1x3 225
1x3 225
1x8 failure 185

These made me realize how reliant my bench press is on my leg drive and form. Since this put all the weight on my upper body I struggled on weight I could easily crank out on a flat bench. I liked this though.

Rows
1x5 95
1x5 115
1x5 135
1x5 155
1x5 180

I hate rows.
Click to expand...

Nice work! Did you pause the reps on floor press?
 
miked8c said:
Week 9?: Tuesday

Squat
1x5 165
1x5 205
1x5 250
1x5 290
1x5 335

So 335 was a struggle, I was not in a good lifting mood when I came in so my last set of squats suffered. I think i missed parallel on a few reps, and I actually stumbled backwards from pushing of my heels too much on the third rep. You ever stumble backwards with 335 lbs. on your shoulders? it sucks. Regardless of this I still got the set :cool:.

Floor Press
1x5 135
1x5 185
1x3 205
1x3 225
1x3 225
1x8 failure 185

These made me realize how reliant my bench press is on my leg drive and form. Since this put all the weight on my upper body I struggled on weight I could easily crank out on a flat bench. I liked this though.

Rows
1x5 95
1x5 115
1x5 135
1x5 155
1x5 180

I hate rows.
Click to expand...

yeah bro... today i almost wiped out with 275 on my back!!! not 335, but for me that's the most weight i've ever used haha. Good job- might want to think about lowering the weight if you didn't even hit parallel.. definitely more prone to an injury.

I am looking forward to see how floor presses go for you..... might add them myself.

good job today.
 
Thanks guys, I didnt know I was supposed to pause on the floor presses so I just pushed up once my elbows touched ground. Should I be pausing?
 
Damn your hella strong for being almost 18. Nice job! definitely going to join that 400 squat club and 300 bench !

have you always been lifting like squatting,deadlifting,benching since you were 13?
 
I've been properly lifting( having a general idea of what I had to do right) since I was 14. I've been playing hockey at least twice a week for most of my life up until 3 months ago. I used to think I couldnt gain weight but know I realize hockey, being a rigorous conditioning workout was keeping me from gaining weight. So I guess now I am truly figuring out what my body is truly like since there are no more outside variables in my life like hockey.
 
Mike: For the floor presses I would definitely pause it...the goal is when you pause it you really want to explode up to build triceps power and strength, and it will really help you push through any sticking points. Definitely go paused on these, I got an amazing burn in my tris too hahah:)
 
Aight, so Since this is focused towards tris should I also be tucking my elbows to my side? What about my grip? I just used normal bench grip.
 
miked8c said:
Aight, so Since this is focused towards tris should I also be tucking my elbows to my side? What about my grip? I just used normal bench grip.
Click to expand...

Just use normal bench grip. The reason you tuck your elbows is to take strain off your shoulders but that is the beauty of the floor press you don't need to tuck your elbows because it is such a short range of motion. Just lower till you arms are on the floor, pause for 2 secs, then explode back up.
 
While pausing am I essentially just letting my arms going limp and letting the ground support the weight through my forearms and then just explode. Or should I keep tension a constant tension even when my elbows are being supported by the ground. Sorry if I'm looking into this too much.
 
miked8c said:
While pausing am I essentially just letting my arms going limp and letting the ground support the weight through my forearms and then just explode. Or should I keep tension a constant tension even when my elbows are being supported by the ground. Sorry if I'm looking into this too much.
Click to expand...

Obviously just keep enough tension to hold the weight up, but let as much off the weight go to the ground for 2 seconds, then explode up. You just want to eliminate the stretch reflex. BTW,Would you ever be down for some video lifting comps like I did with gladiator?
 
Dunno but I want to see jdid vs em comp once jdid gets a camera haha! I want to see some more crazy comps on here, like first to get to 100 reps of bodyweight deadlift or some shit like that you know. Do you have any good ideas for a comp? The awesome thing is we are really close in strength right now so it would be perfect.
 
Haha yeah I'm into that kind of shit, 100 BW deadlifts sounds tough but doable. I'd like to vs. you in bench, deadlift, Mil. press(since you said you could do 1x5x150), and you could choose the rest. But yeah the crazier the better.
 
miked8c said:
Haha yeah I'm into that kind of shit, 100 BW deadlifts sounds tough but doable. I'd like to vs. you in bench, deadlift, Mil. press(since you said you could do 1x5x150), and you could choose the rest. But yeah the crazier the better.
Click to expand...

Yeah I was just giving an example for the 100 bw deads, you know I want to do a challenge like you said and then just a crazy one like that.

Bench
Dead
military press

sounds good! I'm going to have to add some military presses to my routine ahha cause I haven't done them in a while. I'm pretty much down for anything except squats (I just don't like doing squats that much especially not for contest) Do you have a video camera or some way of taking a video though?
 
Yeah I do, it'll be a bitch to mess around with but if your serious than I'll suck it up and figure our how to upload stuff to the comp. Just state the lifts and terms and I'll do it. BTW you a graduating senoir? No school is the tits haha.
 
Week 9: Wendsday

Squat:
1x5 170
1x5 208
1x5 250
1x5 250

Harder than they should have been.

Military Press
1x5 95
1x5 115
1x5 130
1x5 150

Watch out T-block haha, I'll be honest these were tough and my back was arched by the last few reps of 150, although I'm sure your form was'nt perfect for your 5RM haha. I'm running out of gas on these I think I'll stall next week

Deadlift:
1x5 208
1x5 250
1x5 290
1x5 335

Solid deadlifts, I shrugged the weight at the top for some trap work, two birds with one stone.
This was kind of a milestone because I could only 1RM 335 earlier this year.

Did some weighted(obv) GHRs for some spinal decompression and wrapped it up there.
 
miked8c said:
Yeah I do, it'll be a bitch to mess around with but if your serious than I'll suck it up and figure our how to upload stuff to the comp. Just state the lifts and terms and I'll do it. BTW you a graduating senoir? No school is the tits haha.
Click to expand...

Yeah I just graduated:) I'm all out of school hahahahha yes!!!! I'm actually still 17 though, will be 17 till august. Let's postpone this maybe a week though cause I am resting this week and backpacking this weekend.
 
good job mike... tblock- have fun backpacking. I will be at the jersey shore where all the schools come down to after prom and the girls wait to be fucked.

Mike- where you from and where you goin to college man?
 
I'm about 20 min. outside Boston, New Englander to the core haha our town is called the Irish Riviera. I'm going to the Massachusetts Maritime Academy for Marine Safety and Enviromental Protection, MSEP. Hopefully from there I can get more involved with government and join FEMA or CIA, some shit like that.

Where are you backpacking T-Block?

Have fun at Jersey Shore by the way you'll fit right in there, just stay of the sauce haha. Where are you two planning on going for school?
 
ah nice man.. that sounds pretty cool. i am going to Muhlenberg College in PA. small liberal arts school

Thanks haha. I am pretty dam white (see my avatar?? whiter than that lol)- regardless, should be a good time. Too bad TCock isn't coming. I am sure he would love to get with some guidos.

Honestly, jersey shore has given NJ a terrible rep. I went to Canada, and whenever i told someone i was from NJ, they started fist pumping. When I told some kids at my college i was from NJ, they also started talking about guidos and fist pumping. hahaha
 
From what I've heard from my buds the girls there are pretty trashy, just make sure you get it in but be safe. But I have to admit when I think of NY Jersey Shore is one of the top 5 things that has popped into my head. Haha TCock, that made my day.
 
miked8c said:
From what I've heard from my buds the girls there are pretty trashy, just make sure you get it in but be safe. But I have to admit when I think of NY Jersey Shore is one of the top 5 things that has popped into my head. Haha TCock, that made my day.
Click to expand...

Man don't listen to jdick, he doesn't know shit;) Lol jk that is awesome you are going to a Maritime academy!!! I'm not sure about my plans yet, I got a 4- year full ROTC scholarship, and am enrolled at Whitworth university in Washington state for next year, but I still don't really want to go to college and want to join the army enlisted and go rangers. I would love going to a vocational type college like the maritime one, that is sick! For this weekend I am going backpacking in Big Basin Redwoods state park in Nor Cal. I also have another trip the 16th in Northern Yosemite.
 
Yeah man ROTC is smart deal, I came damn close to doing that. Just a question, are you planning on bodybuilding in the rangers? You obviously know that the training they have you do would probably make it damn hard to continue lifting the way you do. What are you plans?

BTW I saw your 445 deadlift, pretty impressive. Whats your BW? and height?
 
miked8c said:
Yeah man ROTC is smart deal, I came damn close to doing that. Just a question, are you planning on bodybuilding in the rangers? You obviously know that the training they have you do would probably make it damn hard to continue lifting the way you do. What are you plans?

BTW I saw your 445 deadlift, pretty impressive. Whats your BW? and height?
Click to expand...

Bodyweight: 195.0 (literally just took it when you asked hahah!)
Height 6 foot

BTW, I think I am probably at a 465x1 max right now cause I was doing 380x5 when I got 445. now I am doing 405x5:) And just to let you know I am not bodybuilding, I don't really care much about size I just want to get strong. But yeah welcome to the story of my life! I am trying to figure out how to balance running and bodyweight endurance exercises with lifting, and it is some hard shit. The low rep lifting I do trains your body to be fast twitch, which is just the opposite of what the army wants. However I am hearing from an Army Ranger I know that the rangers are starting the phase in more lifting and stuff and phase out the long ass 10 mile runs, they finally realized that in todays world you don't need to run 10 miles to an objective when you got a helicopter hahahhaha! However I talked to a bunch of guys in special ops and they said run, run, then run some more, but do keep up the lifting. Unfortunately though I haven't run in 3 weeks, I 'm heading out to do a run in a few mintues though.
 
Yeah man wrong word choice, I know you dont bodybuild, neither do I. I guess in the end you need to figure out what is right for you, youll still be in hella shape as an army ranger, just a different kind of shape. Its a tradeoff but if the rangers is your true calling then you'll be one tough fcker regardless.

Just chilling here at my comp, its 11:30 I have to get up tomorow for graduation rehearsal. My back is starting to get nice and sore from my deadlifts earlier today, my ass and hammies are sore from yesterday. I love lifting.
 
miked8c said:
Yeah man wrong word choice, I know you dont bodybuild, neither do I. I guess in the end you need to figure out what is right for you, youll still be in hella shape as an army ranger, just a different kind of shape. Its a tradeoff but if the rangers is your true calling then you'll be one tough fcker regardless.

Just chilling here at my comp, its 11:30 I have to get up tomorow for graduation rehearsal. My back is starting to get nice and sore from my deadlifts earlier today, my ass and hammies are sore from yesterday. I love lifting.
Click to expand...

Yeah it just pisses me off that I could bust ass in the army rangers running and pt'ing my ass off then go to a bar (as rangers are very likely to do:lmao:) and get my ass kicked by some guy that goes to the gym 3 days a week and pumps some iron:(
 
In all honesty though, if you did join the rangers I am sure they would show you some shit that would keep you from getting your ass beat by some random bar dude.
 
miked8c said:
In all honesty though, if you did join the rangers I am sure they would show you some shit that would keep you from getting your ass beat by some random bar dude.
Click to expand...

Yeah I hope so! I was reading a book about rangers and the guys were talking about how they would go start fights waiting for someone to say something bad about the rangers:lmao: My favorite was a bunch of pictures of guys puking during morning pt after getting drunk the night before:D
 
Week 9: Friday

Squat
1x5 170
1x5 208
1x5 250
1x5 290
1x3 340
1x8 250

340 was heavy but I felt like I went really low and this and my friend said they were close to ATG so I'm pretty pumped

Floor Press
1x5 135
1x3 185
1x3 205
1x1 225
1x0 265

T-Block, I saw you failed on your 255 floor press so I went into this workout wanting to at least get that :p, Its great having competetition. So I felt good after 225 and was like yeah this should be no problem I load up the bar for "255". I get the bar off the rack and immediately feel that one side is heavier than the other, I go for the weight anyways, fail miserably and get my spot to do his job. It turns out I put and extra ten on my left side, long story short I didnt get 255 after that. My shoulder is killing me right now though.

and that was it for my workout, I had no motivation to do my rows after that.



On a side-note, TBlock while I was checking out your log I saw andalites post on triple progression and read his link. That seems like the next logical step since I am coming towards the end of my 5x5 routine. So the basic concept is that every workout you either want to increase reps and/or sets and/or weights? So you can continue progressing one way or another?
 
Extra Work:

So i went in today to redeem myself after fcking up yesterday.

Floor Press
1x5 135
1x3 185
1x3 205
1x1 225
1x1 255
1x2 230
1x3 225
1x5 205

So 255 was a definite push but I think I could have gotten 260, however it would have been a serious stuggle, Messing up on the weights yesterday definitely played a role in me missing yesterdays max. I tried 3 reps for 230 but failed on the third so I moved down to 225. By the time I was repping 205 my upperbody was toast so I only cranked out 5.

DB chest presses

3x80 lbs. for 6

I struggled on these since I was tired from the floor press

Weighted Dips



I mainly went in today to show myself I could get the weight I missed yesterday, not my best workout but I got what I set out to do.
 
Week 10: Monday

Squats
1x5 170
1x5 210
1x5 260
1x5 300
1x5 340

So the last rep of 340 was tough and I sacrificed some form to get it up but I did it, its hard to believe that 300 is now a warm up for my top set when just a month ago it was my top set.


Floor Press
1x5 135
1x3 185
1x3 205
1x3 230
3x3 225
1x6 205

Moved down from 230 because the last rep was a struggle and a half, really tried to explode on 225. I can definitely tell me floor presses are getting much stronger, I cant wait to retry my flat bench.

Rows
1x5 135
1x5 165
1x5 185

I hate rows, so boring.

Did some barbell curls at the end with 95,90,85,80
 
Man that is the biggest bullshit ever about you getting 255x1 on floor press. Seriously complete bullshit man.....




















































:D Lol jk! But I'm just curious did you do them with your legs flat on the floor and full paused reps? Makes it much harder that is the way I do them. If you do them with your knees arched, like this:

http://www.youtube.com/watch?v=zS4tTW7QNCg

It makes it quite a bit easier, and especially with no pause it is way easier.
 
Haha yeah man I lay my legs flat on the floor, If I didnt it'd be a waste since I am trying to isolate my upper body. I paused also, honestly though I'm 3 inches shorter than you so I have a natural mechanical advantage due to my shorter arms, whereas your deadlift is probably higher than mine in part due to you having a mechanical advantage on those being taller.

Yeah Jdid I'll be psyched to see these push me through my stall point. I just dont know how many weeks I should do before I go back.

BTW was that just a random floor press vid, or was that someone on this board? Pretty impressive.
 
hate to come in and jack this thread, but whats the different in floor pressing and bench pressing other then laying on the floor? Is it better to do floor presses if benching is your weak spot? :confused:
 
Your not hijacking at all bro.

Flat Bench- Your gross total pushing movement, this utilizes your entire body to push as much weight off your chest as possible. You are able to use leg drive and back arch to assist the push and this help from your lower body and back can account for up to 15% of the total amount of weight you can do. I found it hard to believe at first that the way my lower body was positioned played such an important role in how much weight I could move but your form really is that critical.

Lying Floor Press- This takes the stability and leg drive out of the equation making this a total upper body movement. The reason I am substituing this for the flat bench is to increase my upperbody strength, by placing all the weight on my chest and arms I get no assistance from the elastic arch in my spine or the drive from my legs. My hope is that when I return to my normal bench my upper body strength will have improved since it has been isolated.
 
miked8c said:
Your not hijacking at all bro.

Flat Bench- Your gross total pushing movement, this utilizes your entire body to push as much weight off your chest as possible. You are able to use leg drive and back arch to assist the push and this help from your lower body and back can account for up to 15% of the total amount of weight you can do. I found it hard to believe at first that the way my lower body was positioned played such an important role in how much weight I could move but your form really is that critical.

Lying Floor Press- This takes the stability and leg drive out of the equation making this a total upper body movement. The reason I am substituing this for the flat bench is to increase my upperbody strength, by placing all the weight on my chest and arms I get no assistance from the elastic arch in my spine or the drive from my legs. My hope is that when I return to my normal bench my upper body strength will have improved since it has been isolated.
Click to expand...


Ahhh thats neat. Floor presses sound really cool. I knew bench press form is really critical, but my bench has been stalled pretty heavy lately. I was going to move it down to 135 and build my way up (bench is only at 145 right now anyways). For someone who has the lankiest arms in the world, do you think floor presses would help? Or stick to bench?

btw, great job on the lifts! you into any sports?
 
Yeah man, it sucks, the taller you are the harder it is to bench. On the flipside the taller you are the better your deadlift will be. Squat falls in the middle although I think shorter people have a slight advantage at that also, although I could be wrong.

I dont understand what you mean by bringing down your bench to 135? You should be posting some bench press videos because form on that is also important.

I dont play any sports at the moment since hockey season is over right now, gotta hit up some cardio.
 
Week 10: Wendsday

Squat
1x5 170
1x5 215
1x5 255
1x5 255

Military Press
1x5 95
1x5 110
1x5 135
1x4 155

On that last rep for 5 I just couldnt get it up, so close but so far. I think it is really time for me to considering switchin programs.

Deadlifts
1x5 215
1x5 255
1x5 300
1x5 340

These were too easy, my deadlift is way ahead of my squat. I did shrugs at the top of each rep to add some trap work.


I'm looking for a new routine that is no longer focused around a single top set, I think I've gotten just about all the growth possible out of that. SDT baby.
 
miked8c said:
Week 10: Wendsday

Squat
1x5 170
1x5 215
1x5 255
1x5 255

Military Press
1x5 95
1x5 110
1x5 135
1x4 155

On that last rep for 5 I just couldnt get it up, so close but so far. I think it is really time for me to considering switchin programs.

Deadlifts
1x5 215
1x5 255
1x5 300
1x5 340

These were too easy, my deadlift is way ahead of my squat. I did shrugs at the top of each rep to add some trap work.


I'm looking for a new routine that is no longer focused around a single top set, I think I've gotten just about all the growth possible out of that. SDT baby.
Click to expand...

Wait what? Do you mean your squat is too far ahead of your deadlift? Nice work though, you're on week 10 of 5x5 so it probably is time for a switch up. I would do it for 1-2 more weeks though until you stall on one more thing.
 
I can lift way more with a deadlift than my squat, I am barely getting the squats up at this point while I could easily through another 20 lbs. on deadlift and still get the weight for 5.

PS where did you get a picture of my girlfriend for your avatar?
 
miked8c said:
I can lift way more with a deadlift than my squat, I am barely getting the squats up at this point while I could easily through another 20 lbs. on deadlift and still get the weight for 5.

PS where did you get a picture of my girlfriend for your avatar?
Click to expand...

Most people's deadlifts are way ahead of their squats, that is completely normal. I could pull 410x5 right now but might be able to squat 300x5 lol! Lmao why you talk that way about my girlfriend man!!!:D
 
T-block, tell me she is not your girlfriend shes got to be at least 20. If she is you have my props.


Yeah I'll put up some videos this weekend, however theyll be at my house since I am kind of uncomfortable with taping myself lifting in public places haha.
 
I shouldnt be talking either though haha, I haven't been getting it in at all lately. Time to downgrade haha.
 
miked8c said:
I shouldnt be talking either though haha, I haven't been getting it in at all lately. Time to downgrade haha.
Click to expand...

haha, then i guess i have you beat with or without the blowup doll :)

Btw, your workouts are coming along real nicely. Any goals for the near future?
 
miked8c said:
Near future?

- Join 300 club on my bench
- Deadlift 5 plates

Its dat simple yo.
Click to expand...

any goals for the old squat? I have the same goals as you man race is on motherfucker! Lol I think running and all that plus a week long backpacking trip will delay me though:(
 
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