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My Training Journal

yes that is me MAXING. apart from the 10 rep set which was just fucking around trying my double overhand grip. When your maxing the main goal is to get the weight up which was why I hitched a bit and back rounded a little.
 
SaiBoT said:
Never. What he did is completely unnecessary and so dangerous that he ended up fucking himself up.
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Thats what I thought....I saw his video and knowing your level of knowledge I had to ask...why would you ok such horrendous form?

But I can see you never ok'ed his form...Lots of things need improving regarding his technique. His ass is WAAAYY to high and when it's not, his ass rises before the bar...just to name a few. I figure you've already told him how to do it properly now so I won't go into this.

Just had to ask...I couldn't imagine you saying ok to form like that.
 
I pull more weight with my ass a bit higher. Think about it you can quarter squat more then you can half squat so why would i drop my hips down making it harder for me to power the bar off the floor? So especially when I was maxing and pulling singles I just pulled the strongest way I could. gladiator pulls like and even mariusz pudzainowski pulls with his hips high. Why would I want to make the deadlift harder? Even when I drop my hips my ass rises first and by the time Iv moved the bar my hips are higher.

Yes I learnt the hard way not to hitch...
 
Andalite said:
Thats what I thought....I saw his video and knowing your level of knowledge I had to ask...why would you ok such horrendous form?

But I can see you never ok'ed his form...Lots of things need improving regarding his technique. His ass is WAAAYY to high and when it's not, his ass rises before the bar...just to name a few. I figure you've already told him how to do it properly now so I won't go into this.

Just had to ask...I couldn't imagine you saying ok to form like that.
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Telling him and others what's right it's never enough, feel free to do it anytime you can.
 
Yeah that hitching is bad stuff, it usually disqualifies your lifts and places all the strain on your back. No wonder why you got injured! But now that you are back, break that old 319 pr quick, and with no hitches!!!
 
Tblock1 said:
Yeah that hitching is bad stuff, it usually disqualifies your lifts and places all the strain on your back. No wonder why you got injured! But now that you are back, break that old 319 pr quick, and with no hitches!!!
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yeah what happened is I got 325 to my knees and couldnt budge it so i thought fuck it im gonna hitch it and do whatever i can to get it up. If you have ever seen derek poundstone hitching it kinda ended up like that lol, I got it to like mid thigh by which time my back was rounded and shit and couldnt move it so I just put it down, eveyrone was lookin at me and i felt like an asshole lol, my back was hurting after and i think thats how i injured it

then dumbell rows with the 88's afterwards just fucked it up even more.

And yes I know hitching isnt allowed in PLing and after that injuury Im not gonna do it anymore at all.


fuck yeah!!! Iv been speaking to the organiser of the PLing competition I am thinking of entering and he has a gym 60-90mins away from me and has invited me to come up and do a bench session with him so he can help my with my form and the paused reps and stuff and help me out with how the competition will go. That will be great because I have never pause benched before and I spoke to him about my training PR's in the bench and he said I could do really well if I can convert to competition benching without loosing too much poundage. Im hyped up I just gotta convinve my mum to drive me that far just to go to a gym lol
 
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In preparation for my benchpress competition in 3 weeks I have layed out my training, it does mean in the first week I will be deadlifting and squatting while still sore but this is the best I can come up with. My hammies are still sore from squats 9 days ago and I know my chest tri's and abs will be sore still on monday because they are very sore today, so I didnt want to do any upper body work on monday and I will just have to cope with squatting with sore hams and abs, maybe wear a belt for max sets.

Monday 1st feb - Squat Day, with submax effort benchpress (form work and pause practise)
Wednesday 3rd feb - deadlift day
Friday 5th feb - Max Effort Bench, 220x1 with no pause then pause work and some assistance
Monday 8th feb - Squat Day
Wednesday 10th feb - Military Press Day and form and pause work for benchpress
Friday - 12th feb - Deadlift day
Monday 15th feb - ME Bench day, maybe hit 226x1 with no pause or just work up to a heavy single/double paused
Wednesday 17th feb - Squat day less volume and assistance than usual
Friday - 19th feb - rest from now until saturday 20th feb

Sunday 21st feb - meet day, wont hit a max effort bench I dont think but I will hit the lowest I can and still qualify, which will probably be around 185-190 obviously paused but also wearing a belt.

oh yah and Im getting a black metal singlet!!!! :evil:
 
ExtraMile said:
In preparation for my benchpress competition in 3 weeks I have layed out my training, it does mean in the first week I will be deadlifting and squatting while still sore but this is the best I can come up with. My hammies are still sore from squats 9 days ago and I know my chest tri's and abs will be sore still on monday because they are very sore today, so I didnt want to do any upper body work on monday and I will just have to cope with squatting with sore hams and abs, maybe wear a belt for max sets.

Monday 1st feb - Squat Day, with submax effort benchpress (form work and pause practise)
Wednesday 3rd feb - deadlift day
Friday 5th feb - Max Effort Bench, 220x1 with no pause then pause work and some assistance
Monday 8th feb - Squat Day
Wednesday 10th feb - Military Press Day and form and pause work for benchpress
Friday - 12th feb - Deadlift day
Monday 15th feb - ME Bench day, maybe hit 226x1 with no pause or just work up to a heavy single/double paused
Wednesday 17th feb - Squat day less volume and assistance than usual
Friday - 19th feb - rest from now until saturday 20th feb

Sunday 21st feb - meet day, wont hit a max effort bench I dont think but I will hit the lowest I can and still qualify, which will probably be around 185-190 obviously paused but also wearing a belt.

oh yah and Im getting a black metal singlet!!!! :evil:
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Just my opinion but I am thinking you could hit 226x1 right now, and just skip 220x1. Also, I think you should be able to hit 209 for a paused rep, for lighter benchers most people could do their 3 rep touch and go bench for 1 rep paused, so maybe 209 or 215.
 
Tblock1 said:
Just my opinion but I am thinking you could hit 226x1 right now, and just skip 220x1. Also, I think you should be able to hit 209 for a paused rep, for lighter benchers most people could do their 3 rep touch and go bench for 1 rep paused, so maybe 209 or 215.
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because the thing is I am getting near a plateau and I know when I just try and train through them my strength goes backwards for a while, I cant afford to loose any strength when I am 3 weeks out. So by going to the 220x1 it will be a bit less stress and hopefully help solve it, Im not even sure if I hit the 215x3 myself it may have only been 215x2. Besdides Im only going to bench in ther 185-195 region in the competition to the extra 6lbs I will gain by skipping a week wont make too much differance. And Im even considering only doing pause benches from now anyway for singles or doubles and just building them as high as I can before the comp...

what does anyone else think?
 
Gladiator - I started creatine last wednesday and so far not really seen or felt any effects...

Today - Squat Day (didnt used a belt)

Sumo Box Squat
110 x 5
132 x 5
176 x 3
187 x 3
198 x 2
209 x 2 was a PR
226 x 2 was a PR
248 x 3 was a PR
264 x 2 current PR easy!
231 x 5 current PR

Close Stance Olympic Squat - i was smoked already
187 x 3
187 x 3
187 x 3

Strict Romanian Deadlift - double overhand no straps (hook grip)
176 x 12 PR
176 x 12

Deep Narrow Leg Press
250 x 15
250 x 15

Seated Calf Raise Machine
115 x 11 PR
115 x 11
115 x 10
125 x 8

Hanging Leg Raise
15
13
11

fuckin sick workout first time box squatting heavy and here is the vid...

http://www.youtube.com/watch?v=dWJk7Qva5JQ
 
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lol yeah I was hoping for 250+ sumo box squats in like a few months, but I just did them high bar today and what a differance! Im so much stronger high bar than low bar...
 
One question mate...if you're from England why do you write all your weights in pounds?? You're very strong for your age, keep up the good work!
 
exactly, because the majority of people here work with lbs so i just convert it. i kind of memorised alot of it by now for example i can tell u 80kg is 176 and 85kg is 187 and 90kg is 198. 110kg is 242, 120kg is 264 and 125kg is 275 140kg is 308 etc...


after the squat working on the other page when I got home from the gym I had some sharp pains in the point of my back that was injured, I didnt think it was anything but today (the day after) its still there, not all the time just sometimes when Im standing up. Im hoping its nothing though...
 
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Not bad at all. The high bar probably works best for you because you are losing a bit of your arch, elbows are a little back, and you are rocking on the box just a bit. If you went true lower bar it would affect your balance.

But with bar placement...find the spot that works best for you. I don't think you have it OLY high bar anyway.
 
b fold the truth said:
Not bad at all. The high bar probably works best for you because you are losing a bit of your arch, elbows are a little back, and you are rocking on the box just a bit. If you went true lower bar it would affect your balance.

But with bar placement...find the spot that works best for you. I don't think you have it OLY high bar anyway.
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so is there anything I need to change at all? Does that slight rock need to change?
 
ExtraMile said:
so is there anything I need to change at all? Does that slight rock need to change?
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The rock will make it easier to come off the box, easier to injure your back, and have much less transfer over to your other squats.
 
b fold the truth said:
The rock will make it easier to come off the box, easier to injure your back, and have much less transfer over to your other squats.
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do you rock? I though I saw you did in your videos but I may have been wrong

Ill stop the rock and just pause on the box for a moment, as bblazer said "try and teabag the box with your nuts" lol
 
Today - OHP Day

Weighted Dips plateau motherfucker
bw x 5
BW+36lbs x 6 and a half
BW+36lbs x 4
3 sets of 8 reps with bodyweight only. Much more controlled and slower negatives than last week PR

Triset: did this 4 times
A1: strict lateral raises 17lb DB x8 reps PR
A2: BB military press 72lbs x6 reps PR
A3: lateral raises 17lb DB x5 reps

Seated Overhead DB Extension
4 sets of 6 reps with 61lb Db PR
1 set of 20 reps with 45lb Db PR

Seated Reverse BB Wrist Curl
pre set bar, 3 sets reps went 15, 11, 9

Seated BB Wrist Curl
2 sets of 10 reps with 69lbs
1 set of 8 reps with 69lbs
1 set of 12 reps with 47lbs

some competition grip benchpress practising which I cant seem to get right and its pissing me off I think my pressing is starting to stall, this makes sense because my bench, incline bench and weighted dips have been PRing each session for the last 4 months. I also think all these BS lifts I have been doing while injured have caught up on me so Im gonna cut it all out and keep my training simple, I cant afford to take a week off yet because of my bench competition so Ill just cut back on alot of stuff. Its gonna look like this now:

Deadlift Day:
Front Squat 3x8
Deads - work up to a set of 5, then a set of 8 deficit deadlifts
Chins 3 sets with bodyweight
One Arm Rows 2 sets of 15-30 reps
Weighted Back Extensions 3 sets of 10 reps

Benchpress Day:
Benchpress 1x3 5x5
Bent Over Row 4 sets of 8-12 reps
Low Incline DB Press 3 sets of 4-8 reps
Rear Delts 4 sets of 10-30 reps

Squat Day:
Sumo Box Squat work up to a triple or double
Olympic Squat 3 sets of 5 reps
RDL 3 sets of 10-15 reps
Leg Press 2 sets of 20 reps
Weighted Abs 6 sets

Military Press Day
BB Military 4 sets of 6 reps
Dips - not sure on sets/reps yet, maybe swap back to bodyweight only though
Upright Row 3 sets of 10 reps
Overhead DB Extension 4 sets of 6-8 reps

or I might just do the 5/3/1 ????????? :confused:
the thing is there are a few things that I have found have worked well with my training and I would like to carry them on but they would not fit into the 5/3/1 routine, and progressing at 5lbs every 9 days but with 2 reps less each time is too slow for me.
 
ExtraMile said:
Today - OHP Day

Weighted Dips plateau motherfucker
bw x 5
BW+36lbs x 6 and a half
BW+36lbs x 4
3 sets of 8 reps with bodyweight only. Much more controlled and slower negatives than last week PR

Triset: did this 4 times
A1: strict lateral raises 17lb DB x8 reps PR
A2: BB military press 72lbs x6 reps PR
A3: lateral raises 17lb DB x5 reps

Seated Overhead DB Extension
4 sets of 6 reps with 61lb Db PR
1 set of 20 reps with 45lb Db PR

Seated Reverse BB Wrist Curl
pre set bar, 3 sets reps went 15, 11, 9

Seated BB Wrist Curl
2 sets of 10 reps with 69lbs
1 set of 8 reps with 69lbs
1 set of 12 reps with 47lbs

some competition grip benchpress practising which I cant seem to get right and its pissing me off I think my pressing is starting to stall, this makes sense because my bench, incline bench and weighted dips have been PRing each session for the last 4 months. I also think all these BS lifts I have been doing while injured have caught up on me so Im gonna cut it all out and keep my training simple, I cant afford to take a week off yet because of my bench competition so Ill just cut back on alot of stuff. Its gonna look like this now:

Deadlift Day:
Front Squat 3x8
Deads - work up to a set of 5, then a set of 8 deficit deadlifts
Chins 3 sets with bodyweight
One Arm Rows 2 sets of 15-30 reps
Weighted Back Extensions 3 sets of 10 reps

Benchpress Day:
Benchpress 1x3 5x5
Bent Over Row 4 sets of 8-12 reps
Low Incline DB Press 3 sets of 4-8 reps
Rear Delts 4 sets of 10-30 reps

Squat Day:
Sumo Box Squat work up to a triple or double
Olympic Squat 3 sets of 5 reps
RDL 3 sets of 10-15 reps
Leg Press 2 sets of 20 reps
Weighted Abs 6 sets

Military Press Day
BB Military 4 sets of 6 reps
Dips - not sure on sets/reps yet, maybe swap back to bodyweight only though
Upright Row 3 sets of 10 reps
Overhead DB Extension 4 sets of 6-8 reps

or I might just do the 5/3/1 ????????? :confused:
the thing is there are a few things that I have found have worked well with my training and I would like to carry them on but they would not fit into the 5/3/1 routine...
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I don't know but I think you should do oly squats first on squat day, lifts with most rom are usually done 1st/
 
Tblock1 said:
I don't know but I think you should do oly squats first on squat day, lifts with most rom are usually done 1st/
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that is irrelevant, i like the look of the 5/3/1 but the progress is too slow and i cant fit in the things i like, for example the deficit deadlifts after deadlifts, the 1x3 5x5 for benchpress which im dying to try, and sumo squats and oly squats in the same workout etc
 
ExtraMile said:
that is irrelevant, i like the look of the 5/3/1 but the progress is too slow and i cant fit in the things i like, for example the deficit deadlifts after deadlifts, the 1x3 5x5 for benchpress which im dying to try, and sumo squats and oly squats in the same workout etc
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Well what I'm saying has nothing to do with the 5/3/1, it's just a general lifting thing that you do squats with the most rom before others on squats day. You have box squats first and it seems like oly squats should be done 1st.
 
Tblock1 said:
Well what I'm saying has nothing to do with the 5/3/1, it's just a general lifting thing that you do squats with the most rom before others on squats day. You have box squats first and it seems like oly squats should be done 1st.
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not what iv been told :)
 
Tblock1 said:
Well that's what andalite and saibot were saying about front squats being done before back squats, and I got 225x5 pretty easily, so it helped.
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me and you we train differantly, we have responded completely differantly to heavy lifting, we have differant goals, we are of a differant age and experience level, we are at differant strengths and I couldnt care less what I front squat Im only doing them in a hope to help my back squat. saibot told me to do box squats first so thats what im gonna do. my training sucks right now though, my bench is slowing down, my dips are stalled, my back is still hurting from squats and iv started to get overtrained when im 3 weeks from a comp so im not in a good mood lol
 
ExtraMile said:
me and you we train differantly, we have responded completely differantly to heavy lifting, we have differant goals, we are of a differant age and experience level, we are at differant strengths and I couldnt care less what I front squat Im only doing them in a hope to help my back squat. saibot told me to do box squats first so thats what im gonna do. my training sucks right now though, my bench is slowing down, my dips are stalled, my back is still hurting from squats and iv started to get overtrained when im 3 weeks from a comp so im not in a good mood lol
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alright cool:) Just saying that you'll probably be too tired to do well at oly squats after doing heavy box squats.
 
Tblock1 said:
alright cool:) Just saying that you'll probably be too tired to do well at oly squats after doing heavy box squats.
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yeah, i stalled on the oly squats so they are becoming an assistance exercise now and im gonna try and push my numbers up on the box squats, its just a chage from what iv been doing for the last 9 months or so and im hoping the box squat will have a bigger carry over to my competition squat than olympic squats will
 
ExtraMile said:
yeah, i stalled on the oly squats so they are becoming an assistance exercise now and im gonna try and push my numbers up on the box squats, its just a chage from what iv been doing for the last 9 months or so and im hoping the box squat will have a bigger carry over to my competition squat than olympic squats will
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ok you are just getting back from an injury why not just put some regular old full squats in there?
 
Tblock1 said:
ok you are just getting back from an injury why not just put some regular old full squats in there?
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an olympic squat is just a high bar full squat with feet inside shoulder width, my feet are a touch outside hip width when i do them

and as you know i do olympic squats after box squats
 
fuck, im not gonna jerk off to a bunch of differant exercises and new routines and get nowere, new rep ideas and all the BS that iv been clusterfucked with lately. Im going to have one attempt at sorting this progress thing out and if that doesnt work Im doing the 5/3/1 to the T, exactly as it is layed out. I am going to do 4 exercises each workout and keep it simple, I am only doing the exercises which work best to give me size and strength. I will also hit calves monday and fridays and some forearm/grip work on wednesdays if i have time and im not deadlifting on the friday.

I have always had trouble increasing my military but one thing I have been able to do it add 5lbs each workout but do 2 reps less, so Im going to do this and actually follow the 5/3/1 percentage/rep scheme for my BB military only and just try and get some slow but steady progress going.

Deadlift day:
deadlifts
chins
one arm rows
weighted back extension

Military Day:
military press
dips
upright row
overhead extension

Squat Day:
Olympic squat
RDL
Leg press
weighted abs

Bench Day:
Benchpress
BB Row
Dumbell Presses
Rear delts

im also gonna deload each of the big lifts except benchpress. The thing with my benchpres I am just going to stick with the medium grip, its safer for shoulders and pecs and Im strongest with it, fucking around changing it will piss me off, I am going to try some pause reps next bench workout in prep for the comp then deload it and start resting up for the competition. I will deadlift on friday and go for 242x5 which should be easy then 220x8 from a deficit box aslong as my back is feeling good.
 
Tblock1 said:
Well that's what andalite and saibot were saying about front squats being done before back squats, and I got 225x5 pretty easily, so it helped.
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Well, this is true. It's a simple principle: as you get tired, your ROM suffers. We all know this. Therefore, you do the more ROM intensive (which is generally also the more complex) exercise first. so, if you had to arrange the most common form of squats, they'd be done in the order of:

1.) Overhead Squats
2.) Front Squats
3.) Back Squats
4.) Box Squats
5.) Zercher Squats, etc etc...

But everybody is different and I think EM should go with what he thinks is right. As he improves his lifting he'll learn what is good for him.
 
Didn't SaiBoT have you on a program, EM? If he did, I think you listen to SaiBoT. From the limited number of people I have met on this board thus far, SaiBoT and musketeer are two of the most experienced and knowledgeable guys according to me.
 
Andalite said:
Didn't SaiBoT have you on a program, EM? If he did, I think you listen to SaiBoT. From the limited number of people I have met on this board thus far, SaiBoT and musketeer are two of the most experienced and knowledgeable guys according to me.
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I vote 5x5, 5/3/1 or try some westside. The speed work will help you deload your frame and let you heal up better than heavy, heavy, heavy will. Not to mention, it is different and you will likely respond. It will teach you explosive strength which will get you driving through those sticking points. No workouts on consecutive days if you're training for strength.

And as always...patience grasshopper. Good things come to those who wait.

This board is a tough environment to be in...I know you want the whole world yesterday like everybody else, but please remember: Compete with yourself. Everyone's different. Whatever you do, don't compare yourself to a bunch of grown men who have been lifting for 15yrs and using steroids. You are a natty 15 year old. You will take off...you're gonna be superman by the time you're 18. Stay the course. It is a marathon, not a sprint. You'll get there. Stay stong, stay healthy.
 
artificialaspirations said:
I vote 5x5, 5/3/1 or try some westside. The speed work will help you deload your frame and let you heal up better than heavy, heavy, heavy will. Not to mention, it is different and you will likely respond. It will teach you explosive strength which will get you driving through those sticking points. No workouts on consecutive days if you're training for strength.

And as always...patience grasshopper. Good things come to those who wait.

This board is a tough environment to be in...I know you want the whole world yesterday like everybody else, but please remember: Compete with yourself. Everyone's different. Whatever you do, don't compare yourself to a bunch of grown men who have been lifting for 15yrs and using steroids. You are a natty 15 year old. You will take off...you're gonna be superman by the time you're 18. Stay the course. It is a marathon, not a sprint. You'll get there. Stay stong, stay healthy.
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patience... I need more of that lol.

I dont really want to do 5x5. I havnt looked into westside yet but I will do. Anyway Im thinking of doing something like this, I tryed to keep it simple with only 3-4 exercises each day and yes it is alot of differant exercises but when pyramiding up I will only be hitting 1 max set so for all except the benchpress there will only be 1 or 2 main working sets. I want to stay consistent, up until my injury this template was working great for me and I think it was the injury that fucked it all up for me, it made my workouts in consistent and I have to admit benchpress got most of my attention.

Deadlift day:
deads 5x5 pyramid up
chins 3-4 sets with bodyweight
1 arm row 2 high rep sets
weighted hypers 3 sets of 10

Bench Day:
benchpress 1x3 5x5
bent over BB row 4x6-12
dumbell presses 3-4x4-10
rear delts 4x10-30

Squat Day:
Olympic Style Squat 5x3 pyramid up
Front Squat 3x8
RDL 3x10-15 or GM 3x6-10
Leg Press 3x20

Military Press Day:
Standing BB Military 5/3/1 method *
Deep Dips 3-5 sets with bodyweight
Upright Row 3x10
Overhead DB Extension 4x6-8

*I am thinking of doing something like whats said in the 5/3/1 ebook for military only because no matter what I do I cant keep up 5lbs a week increase or even 5lbs every 9 days, however I can manage 5lbs every 7-9 days but 2 reps less, so Im gonna do it like that and just be happy with the very slow progress.

One of my new years resolutions was to start hitting my abs hard so I will do some ab work each week. And calves will be worked mondays and fridays with 3-6 sets.

Does anyone have any opinions on that? Im hoping muscle memory will help get my oly squat back up to 235+ and deadlifts back up to 300+...
 
Today - easy morning workout.

Benchpress:
88 x 5
116 x 5
138 x 5
154 x 1 paused
176 x 1 paused easy!
187 x 1 paused still pretty easy! PR

Incline DB Press
66's x 10 PR
72's x 6 PR

Cable Crossover
25lbs on each side x 17 PR

Bent Over BB Row first time in 4 months due to injury
132 x 12 PR
138 x 10
143 x 8
149 x 6 PR
121 x 12 (underhand)

Hanging Leg Raise
12
11
15 (knees bent)

Ab Wheel
3 sets of 10 slow rolls

easy workout, nothing to failure, not many work sets for chest, practised some pause benching and was nice to hit my competition weight 2 weeks out, I think Im gonna go for 187 or maybe 192 in the competition, and I need 182 to qualify. I think I should hit that pretty easy and it was a long pause I took, I got the 176 set on video but couldnt video the 187 because someone came over and needed to use the bench I was using to put my camera on.

The only reason I was PR'ing my incline and crossover was because my bench wasnt very hard so I was stronger on them than usual.

Video's:
YouTube - Incline DB Presses 66's x 10 @15y.o
YouTube - Incline DB Presses 72's x 6 @15y.o
P1070094.flv video by racing_nut - Photobucket
 
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ExtraMile said:
patience... I need more of that lol.

I dont really want to do 5x5. I havnt looked into westside yet but I will do. Anyway Im thinking of doing something like this, I tryed to keep it simple with only 3-4 exercises each day and yes it is alot of differant exercises but when pyramiding up I will only be hitting 1 max set so for all except the benchpress there will only be 1 or 2 main working sets. I want to stay consistent, up until my injury this template was working great for me and I think it was the injury that fucked it all up for me, it made my workouts in consistent and I have to admit benchpress got most of my attention.

Deadlift day:
deads 5x5 pyramid up
chins 3-4 sets with bodyweight
1 arm row 2 high rep sets
weighted hypers 3 sets of 10

Bench Day:
benchpress 1x3 5x5
bent over BB row 4x6-12
dumbell presses 3-4x4-10
rear delts 4x10-30

Squat Day:
Olympic Style Squat 5x3 pyramid up
Front Squat 3x8
RDL 3x10-15 or GM 3x6-10
Leg Press 3x20

Military Press Day:
Standing BB Military 5/3/1 method *
Deep Dips 3-5 sets with bodyweight
Upright Row 3x10
Overhead DB Extension 4x6-8

*I am thinking of doing something like whats said in the 5/3/1 ebook for military only because no matter what I do I cant keep up 5lbs a week increase or even 5lbs every 9 days, however I can manage 5lbs every 7-9 days but 2 reps less, so Im gonna do it like that and just be happy with the very slow progress.

One of my new years resolutions was to start hitting my abs hard so I will do some ab work each week. And calves will be worked mondays and fridays with 3-6 sets.

Does anyone have any opinions on that? Im hoping muscle memory will help get my oly squat back up to 235+ and deadlifts back up to 300+...
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not enough squatting imo
 
i am confused. last time i offered advice you disregarded it because of SaiBoT (which i get). so for what purpose are you asking now???
 
Andalite said:
i am confused. last time i offered advice you disregarded it because of SaiBoT (which i get). so for what purpose are you asking now???
Click to expand...

last time I admit I asked for your advice but kinda threw it back in your face and Im sorry for that. Im starting to think for myself and do what I know my body works well with, that is the reason for keeping this template even though I have done it for 5 months already. SaiBoT told me to get my head straight and not let other peoples shit get to me and Iv not spoke to him for a while because he is probably busy with his gym. I wasnt really asking for specifically your advice, when I asked if anyone had opinions I was just looking for other peoples' input to see what thought, and then when I asked what I should do instead of pyramiding I was asking AA because he was the one that said he though I didnt do enough squats.
 
Andalite said:
so you want me to give my suggestions or not. I am still confused....
Click to expand...

baring in mind apart from my military press I am still making good gains from ramping up to one main work set for my main lifts, I wouldnt mind your opinion on the routine I posted saying I was thinking of doing.
 
I would squat everyday alternating heavy and light days. Heavy for leg and back day, light squats like fronts or speed squats before chest and shoulder days. just think of it as a warmup. Gets you used to the volume and the legs can handle it.

if you're really sore and need a day off you skip one. listen to your body. the light days should not cause soreness whatsoever. that is not the purpose
 
artificialaspirations said:
I would squat everyday alternating heavy and light days. Heavy for leg and back day, light squats like fronts or speed squats before chest and shoulder days. just think of it as a warmup. Gets you used to the volume and the legs can handle it.

if you're really sore and need a day off you skip one. listen to your body. the light days should not cause soreness whatsoever. that is not the purpose
Click to expand...

tryed squatting 3x per week for several months in 2009 and it never worked. I progressed a bit at first but stalled for the rest. the same happened with benchpress which i did twice a week. Since I started this with each lift every 9days my strength increase has been constant and on squats and deadlifts lasted 3 months until i was injured and couldnt do them, for benchpress it is still going since september...

more recovery is better for me
 
So what happened to your grip challenge?????????????????????
???????????????????????????????????????
??????????????????????????????????????????:evil::D
 
No workout tonight. Went to see one of the best SHW benchpressers in the country who is also doing the same competition I am. Basically we went over all 3 lifts just with light weight assessing my form and stuff. He said my squat was pretty much bang on except two things - 1. I need to stop squatting in my hoodie because its quite thick and makes it hard for me to see when I hit depth and also might make it harder to get the right bar placement, and also he said I gotta look up more. He said my depth was bang on which I was suprised at because I havnt squatted to parrallel in like a year so I had to just go by feel.

Benchpress was the main problem. My setup was wrong. My head comes up off the bench which isnt allowed and my feet arnt flat. So sort out the feet problem Im gonna have to change my setup completely and probably wont get as much of an arch, also he said to put them out wider. Again this means Im gonna have to change mysetup. We also tryed benching with the commands and found Im a bit quick to press and need to make sure I wait for the command. He said not to get to bogged down in the little things like lower the bar to a certain place and press it slightly back or whatever. It didnt matter that I use a kinda close grip but Im gonna investigate with it and try to find my strongest grip. I really gotta concentrate on my head coming up because I do it without even realising.

Deadlift was fine except I dont pull my shoulder back at completion of the lift and he said I probably miss out the last 5% of the lift because of this. He also basically said forget the hook grip which I have been doing and just do a mixed grip...

On the whole went well he showed me some stuff and we talked about training. Which is another point, he said (I have always agreed with this) not to bother with supps apart from a basic protein powder that isnt loaded with sugar. I told him about my diet and he was impressed. However he said I shouldnt need to ever really go below 5 reps and 14-16 should be the highest I should do and 5-6 the lowest. We talked about a bunch of other stuff which I wont bother posting all of and basically the only change Im making to my training is Im gonna do ses of 5 for my squat and deadlifts, I might still do a set of 3 on the benchpress Im not sure or maybe 5's or 6's instead, I will follow the 5/3/1 method with my military press though but because of the way you do maximum reps on some weeks I will not very often actually do just 1 or 3 reps.

This means I missed my training session today which was meant to be deadlift day, so Ill probably do a mix on wednesday which was meant to be military of my military workout and my deadlifts that I missed.
 
Looking at your logs, you've been progressing nicely since I last checked them out. Keep up the good work!
 
Today - Deadlift and Military Day.

15mins cycling

BB Military Press - 3x5 week
bar x 8 (warmup)
72lbs x 5
83lbs x 5
94lbs x 10 PR

Deadlift
132 x 5
198 x 5
237 x 3
264 x 5 pr since injury...
231 x 10 deficit (bar at ankles) PR

Wide Grip Chins
(bodyweight 196) <-- PR
8 PR
6
5
6 neutral medium grip

Deep Dips
bw x 10
bw x 9
bw x 7 and a half
bw x 5
bw x 4

Weighted Zercher Hypers
25lb extra weight for 3 sets of 15 reps PR

1 Arm DB Row - a bit stricter than usual
77lb DB x 15 on each arm x2sets PR

15mins cycling
 
ExtraMile said:
Today - Deadlift and Military Day.

15mins cycling

BB Military Press - 3x5 week
bar x 8 (warmup)
72lbs x 5
83lbs x 5
94lbs x 10 PR

Deadlift
132 x 5
198 x 5
237 x 3
264 x 5 pr since injury...
231 x 10 deficit (bar at ankles) PR

Wide Grip Chins
(bodyweight 196) <-- PR
8 PR
6
5
6 neutral medium grip

Deep Dips
bw x 10
bw x 9
bw x 7 and a half
bw x 5
bw x 4

Weighted Zercher Hypers
25lb extra weight for 3 sets of 15 reps PR

1 Arm DB Row - a bit stricter than usual
77lb DB x 15 on each arm x2sets PR

15mins cycling
Click to expand...

How did 264 feel in all honesty?
 
ExtraMile said:
No workout tonight. Went to see one of the best SHW benchpressers in the country who is also doing the same competition I am. Basically we went over all 3 lifts just with light weight assessing my form and stuff. He said my squat was pretty much bang on except two things - 1. I need to stop squatting in my hoodie because its quite thick and makes it hard for me to see when I hit depth and also might make it harder to get the right bar placement, and also he said I gotta look up more. He said my depth was bang on which I was suprised at because I havnt squatted to parrallel in like a year so I had to just go by feel.

Benchpress was the main problem. My setup was wrong. My head comes up off the bench which isnt allowed and my feet arnt flat. So sort out the feet problem Im gonna have to change my setup completely and probably wont get as much of an arch, also he said to put them out wider. Again this means Im gonna have to change mysetup. We also tryed benching with the commands and found Im a bit quick to press and need to make sure I wait for the command. He said not to get to bogged down in the little things like lower the bar to a certain place and press it slightly back or whatever. It didnt matter that I use a kinda close grip but Im gonna investigate with it and try to find my strongest grip. I really gotta concentrate on my head coming up because I do it without even realising.

Deadlift was fine except I dont pull my shoulder back at completion of the lift and he said I probably miss out the last 5% of the lift because of this. He also basically said forget the hook grip which I have been doing and just do a mixed grip...

On the whole went well he showed me some stuff and we talked about training. Which is another point, he said (I have always agreed with this) not to bother with supps apart from a basic protein powder that isnt loaded with sugar. I told him about my diet and he was impressed. However he said I shouldnt need to ever really go below 5 reps and 14-16 should be the highest I should do and 5-6 the lowest. We talked about a bunch of other stuff which I wont bother posting all of and basically the only change Im making to my training is Im gonna do ses of 5 for my squat and deadlifts, I might still do a set of 3 on the benchpress Im not sure or maybe 5's or 6's instead, I will follow the 5/3/1 method with my military press though but because of the way you do maximum reps on some weeks I will not very often actually do just 1 or 3 reps.

This means I missed my training session today which was meant to be deadlift day, so Ill probably do a mix on wednesday which was meant to be military of my military workout and my deadlifts that I missed.
Click to expand...

Fuck young bro. You need to persuade that PLer to take you under his wing if at all possible. It sounds like a great opportunity to learn and get brutally strong :evil:
 
Tblock1 said:
How did 264 feel in all honesty?
Click to expand...

not too bad, technique felt a little awkward and I admit my hips kinda shoot up a bit at the start but not too bad. the 231x10 was decent but i cant arch my back when the bar starts so low down and towards the end it was more of an endurance thing, my heart was pounding and i was out of breath.
 
SouthernLord said:
Fuck young bro. You need to persuade that PLer to take you under his wing if at all possible. It sounds like a great opportunity to learn and get brutally strong :evil:
Click to expand...

like I said I could probably only see him 3-5 times a year, he lives 60-90 mins away from me and in the middle of nowere. and being 15 i have to rely on my mum to drive me there meaning i cant go whever i want.

if I can qualify I have the british championships in march so I will probably see him again before that, then Im thinking of doing a push/pull in october too so I would see him again before that once or twice. Thats the plan anyway.

Push/pull would be right up my street as I suck at squatting. Although by then I will have moved up to the 16-17y.o age class and probably have bumped up to the next weight class so idk how i would do when compared to other people...

gladiator: thanks bro cant wait to get back up to the 300+ deads
 
also, the bench form is going to depend on fed. Some mandate feet flat, others allow head off bench, etc...as long as your back is arched, you're using leg drive and your elbows are tight you are doing them right from a shoulder preservation standpoint
 
ExtraMile said:
like I said I could probably only see him 3-5 times a year, he lives 60-90 mins away from me and in the middle of nowere. and being 15 i have to rely on my mum to drive me there meaning i cant go whever i want.

if I can qualify I have the british championships in march so I will probably see him again before that, then Im thinking of doing a push/pull in october too so I would see him again before that once or twice. Thats the plan anyway.

Push/pull would be right up my street as I suck at squatting. Although by then I will have moved up to the 16-17y.o age class and probably have bumped up to the next weight class so idk how i would do when compared to other people...

gladiator: thanks bro cant wait to get back up to the 300+ deads
Click to expand...

No offense but to compete don't you have to be pretty strong or are people not into weightlifting as much over there? I mean I would think for like the 198 class there would be pletny of 15 year olds benching 275+ Good luck though dude:evil:
 
Tblock1 said:
No offense but to compete don't you have to be pretty strong or are people not into weightlifting as much over there? I mean I would think for like the 198 class there would be pletny of 15 year olds benching 275+ Good luck though dude:evil:
Click to expand...

weightlifting isnt very big over here, I mean I know I wont win any big comps or anything but I think I could qualify at least, still Iv not actually done a heavy paused bench session with feet flat yet so Im not sure. Ill let you know how it goes. Also there arnt many 14-15 year olds who actually compete over here which is the other reason there arnt big records.
 
ExtraMile said:
weightlifting isnt very big over here, I mean I know I wont win any big comps or anything but I think I could qualify at least, still Iv not actually done a heavy paused bench session with feet flat yet so Im not sure. Ill let you know how it goes. Also there arnt many 14-15 year olds who actually compete over here which is the other reason there arnt big records.
Click to expand...
True That
 
Tblock1 said:
No offense but to compete don't you have to be pretty strong or are people not into weightlifting as much over there? I mean I would think for like the 198 class there would be pletny of 15 year olds benching 275+ Good luck though dude:evil:
Click to expand...

A lot of people know they aren't the strongest ones there but it's still fun to compete. You also get to see where you stand under the same circumstances as others and get to know a lot of strong fuckers. Definitely good luck to you EM!
 
Today - Squat Day:

15mins cycling

Full Squat
132 x 5
176 x 5
198 x 1
231 x 1 PR
220 x 4 PR
204 x 6 PR

Dumbell RDL
72's x 15 PR
77's x 10 PR

Lying Leg Curl
95 x 6
95 x 5
80 x 6

Highest Decline Weighted Situps
17lb DB x 10 PR
22lb DB x 6 PR

Hanging Leg Raise
2x10
1x15 with knees bent

Weighted Side Bend
3 sets of 15 on each side with a 55lb DB PR

15mins cycling

badass workout!!!!
 
Today - last heavy day before bench comp

Flat BB Bench wore my singlet for this and my newly adjusted setup with feet flat which made it a bit harder
(all reps were paused on the chest)
94 x 5
121 x 5
149 x 3
182 x 1 this will be my max weight lifted in the comp
193 x 1 Paused PR

Low Incline DB Press
72's x 9 PR
-dropset-
55's x 10
-dropset-
39's x 13

-upped incline 1 notch-
66's x 5
66's x 5
66's x 5 PR

Overhead DB Extension - after my comp Im thinking of swapping this to CGBP...
60lb x 8
60lb x 7
45lb x 15

Bent Over BB Row
138 x 12 PR
143 x 10 PR
149 x 8 PR
127 x 12 (underhand) PR

One Arm DB Row (no straps)
82lb DB x 20 PR since injury
88lb DB x 15 PR since injury

Standing Cable Rear Delt Flye - new crossover cable station and I think the weight is off so I dont know if this was a PR or not...
3 sets of 20 reps with 10lbs in each hand

the reason I think the weight if off is because I tryed a set of pushdowns and on the old pulley I was doing like 60x15 and on this new one I managed 130x6 lol so either the old one was way off or the new one is way off
 
grubd said:
Good luck in your competition brother!
Click to expand...

thanks man, having to pause the reps and keep my feet flat has really hurt my lbs and taken maybe 25lbs from my bench which is very frustrating but I think Im just gonna pause all my benches in training from now on to try and get better at them. My technique really sucks but I dont really have time to practise it and try to alter my style because the comp is in 5 days lol. Im just letting the bar sink into my chest for a second or two then muscling it back up lol. I probably should start dynamic benching soon to help with that...

I bet bringing my grip wider will help two, Im only like an inch one each side away from a CGBP grip, so Im gonna start working on bringing my grip out after the comp
 
yea, that is a bit close for a person of your size. probably will see great improvements when you switch out to incorporate more chest and less tricep.
 
ExtraMile said:
thanks man, having to pause the reps and keep my feet flat has really hurt my lbs and taken maybe 25lbs from my bench which is very frustrating but I think Im just gonna pause all my benches in training from now on to try and get better at them. My technique really sucks but I dont really have time to practise it and try to alter my style because the comp is in 5 days lol. Im just letting the bar sink into my chest for a second or two then muscling it back up lol. I probably should start dynamic benching soon to help with that...

I bet bringing my grip wider will help two, Im only like an inch one each side away from a CGBP grip, so Im gonna start working on bringing my grip out after the comp
Click to expand...

When you're pausing on your chest, always stay tight. A lot of powerlifters still get an incredible stretch reflex even after holding it for 3 seconds. I don't think you should widen your grip too much. Most powerlifters do it because they bench shirted. Raw lifters are USUALLY better when lifting a little more than shoulder width because more often than not the bar gets stuck closer to the chest rather than at lockout. Of course play around with it and see what is best for you. Good luck in the comp EM.
 
thanks glad

AA: after the comp Im gonna spend alot of time working on my pause technique, and all my benchpresses in training are going to be paused now.
---------------------------------------

There has been alot of talk about the overhead squat on here lately, and andalite and tblock talking about how great it is, I never really wanted to do it because it is awkward and boring and you cant use much weight lol.

But I just found an article where Poliquin talks about the overhead squat, he was asked:
"The overhead squat: good exercise or fad movement of the moment? And is it good for hypertrophy?"

his answer was:
"The overhead squat sucks for size gains. But as an assessment tool, it's unbeatable. You can actually predict a player's risk of lower body injury playing his sport just by assessing how close to perfect form he can get with the overhead squat. Perfect form equals extremely low risk of injury, and research groups in Sweden and Switzerland have clearly demonstrated this in various studies. At the PICP (Poliquin International Certification Program) at level 3, we use it extensively in the prehab/rehab module.

Why does it suck for size gains? Because hypertrophy comes from the product of time under tension times load. It's got to be heavy enough and last long enough. That doesn't happen with the overhead squat.

Even Olympic lifters don't do the overhead squat anymore. People in the know stopped doing them in 1975. It's a forgotten exercise for training purposes... for good reasons.

The only reason people find them challenging is if they're not flexible. It's one of those exercises that looks cool but it's a total waste of time unless you're a novice Olympic lifter learning the ropes. It's like taking a guy who can bench 400 pounds and making him do decline bench with the pink dumbbells with a Bodyblade acting as rectal probe. The question is, why?

Hmm, maybe we should call this column, "Ask the Contrarian", eh?"
 
Today - Deadlift day

Deadlifts:
132 x 5
198 x 5
242 x 2
275 x 5 PR since injury
237 x 8 (deficit deadlift)

Cybex Leg Press
3 sets of 20 reps with 240

Neutral Grip Chins - see bodyweight info at the end
2 sets of 4 dead hang reps with slow negatives

Seated Calf Machine - not worked calves in a few weeks and was a bit weaker than usual today...
115lbs x 10
115lbs x 10
110lbs x 12

Seated Chest Press Machine (active recovery to help my chest recover as its still sore, easy weight)
2 sets of 15 reps with 4 plates
1 set of 20 reps with 3 plates

Zercher Weighted 45 Degree Hypers
3 sets of 10 reps with 33lbs

pretty cool workout pretty big jump in deadlifts since last week and the weight still isnt too hard, its not easy but its not like Im maxing or anything...

got home and weighed myself and I was 201lbs!!!! I think Iv gained some mass lately but maybe some bf too, I got a pretty good back shot the other day but I cant upload avatars at the moment for some reason so it will have to wait, but keep your eye out Ill upload it soon, some clothes are starting to get a bit small for me too and a couple of people have commented saying I look bigger.

The sad part was I took a massive piss and re weighed myself and I was down to 199 lol
 
i just wrote out what i ate yesterday and a one of the things in the meals had to be aproximated because i didnt weigh it out but the totals over the day came to:
373g carbs
304g protein
95g fat

:supercool
 
oso0960 said:
damn bro you're weighing just as much as me lol and I'm 6'1
Click to expand...

Im only that heavy by the end of the day and I can drop 5lbs in a an hour because I get through so much water at the gym Im pissing like crazy afterwards haha. Im around 192 on an empty stomach I think, nowere near 201 in the morning haha.

what u think of my new avi? :)
 
if I could progress at 5lbs a week until my bday then yeah, I would be able to but it doesnt work like that, I guess its because of the way I workout but am pretty prone to injuries. Ill have to see what happens...
 
ExtraMile said:
if I could progress at 5lbs a week until my bday then yeah, I would be able to but it doesnt work like that, I guess its because of the way I workout but am pretty prone to injuries. Ill have to see what happens...
Click to expand...

Maybe it's because you're lifting so intensely at such a young age?
 
grubd said:
Maybe it's because you're lifting so intensely at such a young age?
Click to expand...

yeah maybe and lots of things I do are kind of injury prone like deep dips with extra weight is hard on the shoulders, behind the neck presses, full squats, very heavy deadlifts etc. I think age probably does come into it and it worries me somtimes...
 
the.gladiator1987 said:
dude as long as you make small increases youll be fine. I wouldnt do btn military tho. take glucosamine daily too
Click to expand...

the worst ones I do are deep dips, full squats and the explosive one arms rows. Iv already been injured from the dips and rows before and well I know people say there is no way deep squats can be bad for you but the rumour or idea had to start somewere so I cant be sure.

guys Im thinking of doin the 5/3/1, Iv got the ebook and it looks fun, the thing that annoys me are this:

-quite slow progression on my actual weights, yes I will be hitting rep PR's every 9 days on each lift but I will only progress at 5lbs a month for presses and 5-10lbs a month on my squats and deads

-have to start from a deload, damnit Iv just got back to heavy squatting after my injury and getting heavier with my deads I would be pissed if I had to deload AGAIN

should I just quit bitchin and get on with it lol
 
Dude 363x3 shouldn't be hard at all barring any injuries, I went from like 335x1 or like 305x5 to360x5 in a matter of weeks lol.
 
guys my competition has been moved, there has been some real bad weather and me and 4 or 5 other guys havnt been able to make it, so the PLer who I met with and one of the organisers have got together and they are going to hold a private qualifier for me and the 4 other guys so we can all qualify, its gonna be in the same guys gym who I met with. Not sure on the day yet but it does mean Ill be able to meet some new people and you never no what maybe there will be someone there who lives nearer to me who I can train with a couple of times a year :)
 
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