My Training Journal

[JDid23]

no problem buddy... a lot of guys just want to lift as much as they physically can, but i could tell that you were growing irritant of the fact that people saw you as being overweight. I would still tell you to do the same thing; you gotta remember you're only 16, and to eat that much and be at the weight you were at was extremely unhealthy. glad to see everythings workin out.

 

[ExtraMile]

Thanks jdid.

Today I hit chest/shoulders/tri's in the early afternoon

Bench
110 x 5
132 x 5
154 x 5
176 x 5
204 x 5
204 x 5

BTN Military
bar x reps
66 x 5
99 x 9
This was shitty, so decided to do a few pushpresses for the hell of it

Pushpress
132 x 5
143 x 3

Incline DB - decided to take it a little easier on these this week
55's x 8
61's x 8
61's x 8

Rev Grip Bench
132 x 8
165 x 6
165 x 6

3 sets flyes to finish off

Conditioning
*treadmill sprint intervals @ 12% incline. 30 secs on/ 45 sec off. 8 sprints total

*then put the weighted vest on (aruond 20lbs) and walked for 15mins @ 15% incline

starting to think maybe Im pushing the assistance stuff to hard since my big lifts have all slowed down and I admit Ive been pushing the assistance stuff just as hard as the main lifts...

 

[JDid23]

good work man. how do you like the walking, and how much was the weighted vest? what's your opinion on weighted vests when walking/running?

You just read wendler's 5/3/1.... maybe that would be a good program for you to focus more on the big lifts? Haven't you tried it before and done the 5x10 assistance? what'd you think of that?

 

[ExtraMile]

good work man. how do you like the walking, and how much was the weighted vest? what's your opinion on weighted vests when walking/running?

You just read wendler's 5/3/1.... maybe that would be a good program for you to focus more on the big lifts? Haven't you tried it before and done the 5x10 assistance? what'd you think of that?

Lately I used something similar to 531 for my military and it went well for about 8 weeks and then stalled, now I cant get the progress going again...

I wouldnt do the exact 531 layout, Im liking the legs/push/pull thing Ive been doing for the last 9 months or so. But I have been thinking about incorperating the sets/reps to my military and bench...

One thing Jim talks about in his new 531 ebook is assistance work and he mensions that especially if your doing hard conditioning then the assistance stuff shouldnt be done too hard, he talks about not needing to psyche up for them. Makes me think maybe the reason for the abrupt stall in the progress of my big lifts is just the assistance stuff catching up on me, I have been pushing hard with everything lately...

Yes I did the BBB template but only for 4 weeks because I got injured, that was around March 2010.

The weighted vest is about 20lbs, so not massive. I used the weighted vest for incline walking when I was cutting, that was my main form of cardio. I only added the weighted vest towards the end, I didnt need it when I weighed 190+

If I could get a real weighted vest, ie 40lbs or more I would use it for cardio once a week and just walk with it outdoors. They just cost so much...

 

[JDid23]

Lately I used something similar to 531 for my military and it went well for about 8 weeks and then stalled, now I cant get the progress going again...

I wouldnt do the exact 531 layout, Im liking the legs/push/pull thing Ive been doing for the last 9 months or so. But I have been thinking about incorperating the sets/reps to my military and bench...

One thing Jim talks about in his new 531 ebook is assistance work and he mensions that especially if your doing hard conditioning then the assistance stuff shouldnt be done too hard, he talks about not needing to psyche up for them. Makes me think maybe the reason for the abrupt stall in the progress of my big lifts is just the assistance stuff catching up on me, I have been pushing hard with everything lately...

Yes I did the BBB template but only for 4 weeks because I got injured, that was around March 2010.

The weighted vest is about 20lbs, so not massive. I used the weighted vest for incline walking when I was cutting, that was my main form of cardio. I only added the weighted vest towards the end, I didnt need it when I weighed 190+

If I could get a real weighted vest, ie 40lbs or more I would use it for cardio once a week and just walk with it outdoors. They just cost so much...

8 weeks of straight progress on military sounds good to me. that's a good point..

damn, is it really that expensive? how much does a weighted vest go for?

 

[ExtraMile]

Well I was just doing cycles of different weights and trying to hit rep PR's. The funny think is I took my military from 110x5 to 121x6 which is quite a decent increase proportionately, and my bench hasnt seemed to improve at all. Maybe I need to add more like 30lbs to get a good carry over...

Now I stalled, so switched to BTN presses for the last 2 weeks but dont like them as much, Im thinking of going back to the military, adding my fat gripz and working back up.

Im pretty sure my shoulders are what holds my bench back, and I know my quad strength is the limiting factor in my squats and deads. Obviously form can always be improved and tweaked.

weighted vests your looking at anywere from the equivalent of $50 to $500. It would probably be best to buy one second hand and from a shop rather than off the internet...

Diet from today:
Meal 1:
1.5oz organic yogurt
3oz banana
10oz chicken breast in 1tbsp oil
3oz peas
7g fish oil
- 66g pro, 30g carbs, 20g fat

Meal 2:
6 whole eggs
8 fl oz whites
pan full of cooked spinnach
mushrooms
3g fish oil
4oz apple
- 65g protein, 16g carbs, 35g fat

Meal 3 (post w/o)
2oz whey
6 fl oz egg whites
5oz watermelon
6oz banana
- 66g pro, 55g carbs, 4g fat

Meal 4
11oz minced beef
1 tin red kidney beans
peppers, onions, chilli peppers
large mixed salad
- 63g pro, 71g carbs, 35g fat
*my mum made this for me and without me realising added the whole tin of red kidney beans! so this massively fucked up the carbohydrate content and I only found out afterwards lol

Meal 5
5oz yogurt
3oz blueberries
12oz extra lean steak in half a tbsp oil
8oz frozen mixed veg - broccoli, cauliflower, carrots
1tbsp extra virgin olive oil
- 73g pro, 22g carbs, 35g fat

Meal 6
2.5oz whey
4oz yogurt
1tbsp rapeseed oil
1oz organic all natural peanut butter
half an ounce of raisins
multivitamin
- 63g pro, 21g carbs, 39g fat

Daily totals: 396g pro, 215g carbs (not usually this high), 168g fat = 3956kcal

 

[oso0960]

holy fucking shit you eat like an animal!

Your press went up ~15lbs and your bench press didn't increase at all? Are you sure your shoulders are holding you back?

 

[ExtraMile]

Well my overhead is pretty weak compared to my bench... I cant even put 135 overhead strict but my bench is around 240... I get stuck on the bench a few inches off the chest and I also find it hard to keep my arms stable and really lock in my shoulders when lowering the bar, it always feels a little wobbly and unstable when I get above about 210. Then again weak lats may cause this but I doubt it is that to be honest...

My bench suffered the most out of the main lifts when I lost alot of weight and since then I just havnt been able to get it back up to where it was before...

 

[Hellawulf]

Good work boss! Keep it up!

 

[ExtraMile]

Today hit back, bi's, abs

dynamic warmup: 1arm db snatches: worked up to 88's for 2 sets

Deadlifts - deload
132 x 5
176 x 5
220 x 5

DB Shrug
88's x 20

BB Row
132 x 8
132 x 8
132 x 8
132 x 6

Chins - used the "Double D" handle from the seated row machine
3x6 w/ bodyweight

Wide Grip Pulldowns
#8 x 12
#9 x 8
#10 x 5

One Arm Row
(left/right)
50's x 10/10
72's x 15/15
88's x 18/15 (not as strict)

1 set BB Curls
2 sets hammer curls

Pulldown Abs
#5 x 10
#5 x 10
#5 x 10
#5 x 8
#4 x 20

not done straight bar curls in a long while, did one set and remembered why - they fucking suck lol

I need to stop adding so much "fluff" things into my workout like the db rows and the one arm snatches, I just feel like doing them during the workout and do a few sets, it's a habbit I've got into and I'm thinking that may be something to do with the slowing of progress in my main lifts. Need to get back to the KISS principle. Big lift then 3 assistance exercises, plus abs on mon and fri.