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Big_BK
Guest
Yeah when your BW goes up quickly they become pretty hard pretty fast!
My Training Journal
- Thread starter ExtraMile
- Start date
ATG Narrow Back Squats:
60kgx9 - warmup
80kgx8 (80kg= 176lbs)
70kgx10
65kgx12
(short rests)
Lunges - Gym was packed, didnt have enough room to lunge down the middle of the gym with a BB on my back...
Good Mornings -
30kgx15,30kgx15,35kgx15
-took these kinda light cuz Iv never done them before, shit they are hard to do and really burn my lower back!
Lying Leg Curl:
hams were already a bit sore from GM's.
80lbs x7, 80lbx x7, 65lbs x10
45* Hypers:
BW (181 lbs) x15, x4sets
Decline Weighted Situps:
3plates x 12 - too easy
4plates x 9,9,8
10mins Boxing
60kgx9 - warmup
80kgx8 (80kg= 176lbs)
70kgx10
65kgx12
(short rests)
Lunges - Gym was packed, didnt have enough room to lunge down the middle of the gym with a BB on my back...
Good Mornings -
30kgx15,30kgx15,35kgx15
-took these kinda light cuz Iv never done them before, shit they are hard to do and really burn my lower back!
Lying Leg Curl:
hams were already a bit sore from GM's.
80lbs x7, 80lbx x7, 65lbs x10
45* Hypers:
BW (181 lbs) x15, x4sets
Decline Weighted Situps:
3plates x 12 - too easy
4plates x 9,9,8
10mins Boxing
Cant get to the gym today so Im gonna alter the workout slightly and do it at home.
Flat BB Bench - foot elevated pushup/pullover superset
Dips - Weighted Bench dip i think...
Wide Grip Pulldown - Assisted wide grip chins
One Arm DB Row - Same.
Lateral Raise - Same.
Front Raise - Same.
CGBP - Diamond Pushup or Skulls, not decided yet
BB Half Curl - Same
-Might add in some assisted handstand pushups here-
Flat BB Bench - foot elevated pushup/pullover superset
Dips - Weighted Bench dip i think...
Wide Grip Pulldown - Assisted wide grip chins
One Arm DB Row - Same.
Lateral Raise - Same.
Front Raise - Same.
CGBP - Diamond Pushup or Skulls, not decided yet
BB Half Curl - Same
-Might add in some assisted handstand pushups here-
B
Big_BK
Guest
I lost about 8 lbs the other day because i felt like shit and only ate 1 meal which was a sandwhich from dunkin donuts and slept all day.
Friday (two days ago)
Box Squats:
60kgx9
80kg (176lbs) x11
80kg (176lbs) x9
70kg (155lbs) x13
Conv. Deads
(madcow 5x5)
67.5kg x5
80kg x5
95kg x5
108kg (238lbs) x5
Romanian Deads:
90kg (198lbs) x5, x2sets
Weighted Dips:
Bodyweight 182lbs + 25lbs x5, x2sets
Seated Leg Press:
315lbs x12, 3sets
Leg Extension (keeping constant tension)
110lbs x 12 x3sets
Two more weeks of this and I'm thinkin of going back to madcow 5x5....
Box Squats:
60kgx9
80kg (176lbs) x11
80kg (176lbs) x9
70kg (155lbs) x13
Conv. Deads
(madcow 5x5)
67.5kg x5
80kg x5
95kg x5
108kg (238lbs) x5
Romanian Deads:
90kg (198lbs) x5, x2sets
Weighted Dips:
Bodyweight 182lbs + 25lbs x5, x2sets
Seated Leg Press:
315lbs x12, 3sets
Leg Extension (keeping constant tension)
110lbs x 12 x3sets
Two more weeks of this and I'm thinkin of going back to madcow 5x5....
B
Big_BK
Guest
What did you get a time out for bro??
I dont really know, whoever banned me didnt specify a reason. SaiBoT told me it was because I was being too cocky on his journal and on HARDCORE group and even though me and SaiBoT talk alot outside EF and on msn, so most of the things I said to him were jokes between us if someone else saw that it would look like I was tryin to take the piss or make him look like a n00b or whatever. He said most of my comments were rude or cocky and I need to start watching my mouth. Yes for a while me and dabuffguy and iggy have been joking around calling dabuffguy a pedo and stuff but that was just joking around, dabuffguy wasnt exactly offended...
I pm'ed n2 a while ago but he still hasnt replyed so right now.. I dont know.
How does everyone no anyway?
I pm'ed n2 a while ago but he still hasnt replyed so right now.. I dont know.
How does everyone no anyway?
Because EF it's one big family and sure the youngest, punkiest member of the pack was been missed, plus you know that your hair it's orange? It's kinda hard to miss that
Welcome back little bro.
I hope your not treating me as if your better than me saibot because then it might be you taking the weekend off
Lol j/k bro, yeh I just didn't think many people would notice me gone.. it was only 3 days after all
Why do you always call me a punk anyway lol
B
Big_BK
Guest
It said banned under your name and you are a good bro so i looked into it. Need2 himself said he didn't remember why but that you must have did something to warrant it because he was the one that did i. That could have very well been it, people have been acting out of line lately so your joking around could have been taken the wrong way. I know your a good kid and never have seen you cause shit so i was surprised. I'll talk to need2 if you have any problems.
No its fine bro, he replyed and said its because yeah nobody new that me and saibot were just joking around so it looked like i was just tryna be a smartass. I didnt mean any offense to anybody btw.
Lol thanks BK your a good bro too, I just hope in 6 years when Im 20 Im somewere near where you are now, Iv watched pretty much all of your youtube vids (no homo) cuz they motivate me so much! Damn bro that 555 deadlift was impressive
Btw, not directed at BK but just to anyone who reads my journal, I just measured and I hate a 43.5 inch chest now...
Lol thanks BK your a good bro too, I just hope in 6 years when Im 20 Im somewere near where you are now, Iv watched pretty much all of your youtube vids (no homo) cuz they motivate me so much! Damn bro that 555 deadlift was impressive
Btw, not directed at BK but just to anyone who reads my journal, I just measured and I hate a 43.5 inch chest now...
Lol iggy ill watch that video tomorrow, I watched up to where he says "IV got this haircut, this means Im gonna get PUSSY!" lmao but i gotta go now.
Anyway here is what Iv been wanting to do:
Monday-
Box Squat 3x12
Lunges 3x12 per leg
Close Grip Benchpress 4x8
Straight Arm Pulldown 3x10
Wide Grip Chins 4x10
Tuesday-
Flat BB Benchpress 3x5-8
Seated Cable Row 3x12
Incline DB Benchpress 3x10-12
BB Half Curl 5x10-12
Hypers 4x15
Friday-
Front Squat 3x6
Dips – 2 weighted sets to 6 reps, 1 bodyweight set to 10 reps
Standing Bradford Military 3x6
Skullcrusher 4x10
Delt Triad 3x12-15
Saturday-
Madcow Deadlifts 5x5
Romanian Deadlift 3x8
One Arm DB Row 4x10
Standing Smith Machine Calf Raise 5x8-12
BB Half Curl 3x10-12
But saibot has been talking to be about 3x5 and we both agreed this sounds better:
Workout A:
Squats 3x5
Flat BB Bench 3x5
CGBP 2x8
Deadlift 1x5
RDL 3x8
Workout B:
Squats 3x5
Military 3x5
Delt Triad 3x12-15
Pendlay 3x5
One Arm Row or Seated Cable Row 2x10
BB Half Curl 3x12
Not sure about the rows because I wana do cable row but Im nearly at the whole stack so soon there will be no weight progression...
Anyway here is what Iv been wanting to do:
Monday-
Box Squat 3x12
Lunges 3x12 per leg
Close Grip Benchpress 4x8
Straight Arm Pulldown 3x10
Wide Grip Chins 4x10
Tuesday-
Flat BB Benchpress 3x5-8
Seated Cable Row 3x12
Incline DB Benchpress 3x10-12
BB Half Curl 5x10-12
Hypers 4x15
Friday-
Front Squat 3x6
Dips – 2 weighted sets to 6 reps, 1 bodyweight set to 10 reps
Standing Bradford Military 3x6
Skullcrusher 4x10
Delt Triad 3x12-15
Saturday-
Madcow Deadlifts 5x5
Romanian Deadlift 3x8
One Arm DB Row 4x10
Standing Smith Machine Calf Raise 5x8-12
BB Half Curl 3x10-12
But saibot has been talking to be about 3x5 and we both agreed this sounds better:
Workout A:
Squats 3x5
Flat BB Bench 3x5
CGBP 2x8
Deadlift 1x5
RDL 3x8
Workout B:
Squats 3x5
Military 3x5
Delt Triad 3x12-15
Pendlay 3x5
One Arm Row or Seated Cable Row 2x10
BB Half Curl 3x12
Not sure about the rows because I wana do cable row but Im nearly at the whole stack so soon there will be no weight progression...
Today - Monday
Flat BB Bench 70kg x7, x2sets
Dips 1 Bodyweight set x 10 reps
Incline DB/Cable Crossover superset. Incline sets: 25kg db x 6, 22.5kg db x 9. Crossover sets: 25lbs x10, x9
Wide Chins (ASSISTED MACHINE) 3 sets, 10 reps on all. Holy shit these got my lats pumped! I have been managing to engage them when benching more and shit they were pretty fryed, people kept giving my looks cuz I was walkin around with my elbows 6 inches away from my sides cuz my lats were so pumped!!!!
Seated Cable Row. 3 sets, plate 12 x 13,13,11
Seated DB Military - 3 sets, 15kg DB's x 16,13,11
Upright Row - 3 sets, 27,5kg x 10, 25kg x 14,13
Lying EZ Skullcrusher - 25g x 8, 22.5kg x 15,13,10
BB Half Curl - 27.5kg x 8, 25kg x 12, 11, 8
Sick workuot, just annoyed that flat bench has been stuck at 70kg for two weeks... I might deload 15lbs and start over from there... Im doin 3x5 soon anyway. One of the people who works at the gym kept shouting at my to keep my back flat on the bench not arched and not drive with my hips
Oh & iggy.. lmfao at the video!! especially the shrugs lolololololololololo
Flat BB Bench 70kg x7, x2sets
Dips 1 Bodyweight set x 10 reps
Incline DB/Cable Crossover superset. Incline sets: 25kg db x 6, 22.5kg db x 9. Crossover sets: 25lbs x10, x9
Wide Chins (ASSISTED MACHINE) 3 sets, 10 reps on all. Holy shit these got my lats pumped! I have been managing to engage them when benching more and shit they were pretty fryed, people kept giving my looks cuz I was walkin around with my elbows 6 inches away from my sides cuz my lats were so pumped!!!!
Seated Cable Row. 3 sets, plate 12 x 13,13,11
Seated DB Military - 3 sets, 15kg DB's x 16,13,11
Upright Row - 3 sets, 27,5kg x 10, 25kg x 14,13
Lying EZ Skullcrusher - 25g x 8, 22.5kg x 15,13,10
BB Half Curl - 27.5kg x 8, 25kg x 12, 11, 8
Sick workuot, just annoyed that flat bench has been stuck at 70kg for two weeks... I might deload 15lbs and start over from there... Im doin 3x5 soon anyway. One of the people who works at the gym kept shouting at my to keep my back flat on the bench not arched and not drive with my hips
Oh & iggy.. lmfao at the video!! especially the shrugs lolololololololololo
Today - Tuesday, Lower Body
Box Squats:
60kg x 9 - warmup
80kg x 12
70kg x 12 - narrow stance
80kg x 11 - narrow stance - took a long time to complete some of these.
Good Mornings:
30kg x 15 - warmup
40kg x 15, x 3 sets
Lying Leg Curl
95lbs x 7
80lbs x 9
80lbs x 7
(short rests between sets)
BB Lunges:
50kg x 12 per side
55kg x 12 per side, x2 sets
45 degree Hypers:
Bodyweight (182lbs) x15, x4 with short rests between sets. Lower back was like a vice!
Hanging Leg Raise x 20
Hanging Knee Raise (from chinup bar) x 20, x 17 (short rests between sets)
10mins boxing.
Box Squats:
60kg x 9 - warmup
80kg x 12
70kg x 12 - narrow stance
80kg x 11 - narrow stance - took a long time to complete some of these.
Good Mornings:
30kg x 15 - warmup
40kg x 15, x 3 sets
Lying Leg Curl
95lbs x 7
80lbs x 9
80lbs x 7
(short rests between sets)
BB Lunges:
50kg x 12 per side
55kg x 12 per side, x2 sets
45 degree Hypers:
Bodyweight (182lbs) x15, x4 with short rests between sets. Lower back was like a vice!
Hanging Leg Raise x 20
Hanging Knee Raise (from chinup bar) x 20, x 17 (short rests between sets)
10mins boxing.
Clap Pushups 3x failure
Flat Flyes 4x12
Behind Neck Military 3x6
Delt Triad 3x12-15
may go back to gym tomorrow jus for 45mins or so and do my pulldowns, rows, biceps and cgbp. Training partner was sick today and thursdays I cant get there withoutm his mum taking and my mum fetching from the gym so had to make do with home stuff,
shit workout
Flat Flyes 4x12
Behind Neck Military 3x6
Delt Triad 3x12-15
may go back to gym tomorrow jus for 45mins or so and do my pulldowns, rows, biceps and cgbp. Training partner was sick today and thursdays I cant get there withoutm his mum taking and my mum fetching from the gym so had to make do with home stuff,
shit workout
run there like a champion.
my dad used to walk 5 miles to school in the snow without shoes.
he did get frostbite and was in the hospital for a year and his foot turned black.
he healed up fine though.
so give it a go! lol
besides you need the cardio to cut down your bf% anyway fatty.
lol.
or you can just have dabuffguy chase after you trying to get you.
that would surely make you run faster than any dog trying to attack you would.
much love bro
iggy
my dad used to walk 5 miles to school in the snow without shoes.
he did get frostbite and was in the hospital for a year and his foot turned black.
he healed up fine though.
so give it a go! lol
besides you need the cardio to cut down your bf% anyway fatty.
lol.
or you can just have dabuffguy chase after you trying to get you.
that would surely make you run faster than any dog trying to attack you would.
much love bro
iggy
Parents wont let me bro, its the trampy ass rough village next to the posh ass one I live in lol, few nights ago my friends dad drove through there and saw two gangs with baseball bats walking towards each other... no joke. My parents dont believe me Ill kick their asses though if they try to jump me 
Yeh damn where is dabuff when u need him... especially if he was with buffalo and had more cream that he wanted rubbing into his back
Yeh damn where is dabuff when u need him... especially if he was with buffalo and had more cream that he wanted rubbing into his back
Yeah I will do, I couldnt yesterday though it had a puncture and I didnt have time to repair it in the dark....
Wide Grip Pulldown:
8 plates x 12 (warmup)
9 plates x 12, 11, 10
8 plates x 13
One Arm DB Row:
slow controlled reps with 2 second squeeze at the top and stretch at bottom.
17.5kg DB x 12 reps each arm x3sets
Dips:
Bodyweight (182lbs) x 8 & 7 reps
CGBP:
warm ups - bar x 20, 50kg x 9
62.5kg x 8 x2sets
60kg x 9
BB Half Curl:
27.5kg x 12,11,9
PinWheel Curl:
17.5kg DB x 10 per arm
-superset with-
Behind Back Wrist Curl:
27.5kg x 30 reps
^^just one set of that^^
FUCKIN SICK WORKOUT! Didnt go with my training partner and had a much more chilled out and relaxed workout, guess I wont be trianing with him anymore...
8 plates x 12 (warmup)
9 plates x 12, 11, 10
8 plates x 13
One Arm DB Row:
slow controlled reps with 2 second squeeze at the top and stretch at bottom.
17.5kg DB x 12 reps each arm x3sets
Dips:
Bodyweight (182lbs) x 8 & 7 reps
CGBP:
warm ups - bar x 20, 50kg x 9
62.5kg x 8 x2sets
60kg x 9
BB Half Curl:
27.5kg x 12,11,9
PinWheel Curl:
17.5kg DB x 10 per arm
-superset with-
Behind Back Wrist Curl:
27.5kg x 30 reps
^^just one set of that^^
FUCKIN SICK WORKOUT! Didnt go with my training partner and had a much more chilled out and relaxed workout, guess I wont be trianing with him anymore...
Box Squats:
60kg x 12 - warm up
80kg x 12
80kg x 8
80kg x 8 (short rests)
Deadlifts:
70kg x 5
85kg x 5
97.5kg x 5
110kg x 5
Leg Press:
305lbs x 12, x3sets
Leg Extension:
-All slow and controlled reps with squeeze and constant tension-
90lbs x 8
80lbs x 10
70lbx x 13
Lying Leg Curl:
80lbs x 8
-Remembered I had forgotten RDL!-
RDL:
90kg x 4 - grip failed
90kg x 5 - grip failed again!
80kg x 8
Lying Leg Curl:
80lbs x 8, x2sets
65lbs x 10
Grip work - thick bar holds and reverse preacher curls
60kg x 12 - warm up
80kg x 12
80kg x 8
80kg x 8 (short rests)
Deadlifts:
70kg x 5
85kg x 5
97.5kg x 5
110kg x 5
Leg Press:
305lbs x 12, x3sets
Leg Extension:
-All slow and controlled reps with squeeze and constant tension-
90lbs x 8
80lbs x 10
70lbx x 13
Lying Leg Curl:
80lbs x 8
-Remembered I had forgotten RDL!-
RDL:
90kg x 4 - grip failed
90kg x 5 - grip failed again!
80kg x 8
Lying Leg Curl:
80lbs x 8, x2sets
65lbs x 10
Grip work - thick bar holds and reverse preacher curls
Last edited:
Heres what I start tomorrow:
Workout A:
Squats 3x5
Flat BB Bench 3x5
CGBP 2x8
Deadlift 1x5
RDL 2x8
Wide Chins 3x10 (assisted)
Workout B:
Squats 1x20, 1x15, 1x12, 1x10
Leg Extension 1x20, 1x15, 1x12, 1x10
BB Military Press 3x5
Delt Triad Circuit 3x12-15
Pendlay 3x5
One Arm DB Row or Seated Cable Row 2x10
BB Half Curl 3x12
Done 3 times per week, so week 1 will go B,A,B then week two will go A,B,A etc
Workout A:
Squats 3x5
Flat BB Bench 3x5
CGBP 2x8
Deadlift 1x5
RDL 2x8
Wide Chins 3x10 (assisted)
Workout B:
Squats 1x20, 1x15, 1x12, 1x10
Leg Extension 1x20, 1x15, 1x12, 1x10
BB Military Press 3x5
Delt Triad Circuit 3x12-15
Pendlay 3x5
One Arm DB Row or Seated Cable Row 2x10
BB Half Curl 3x12
Done 3 times per week, so week 1 will go B,A,B then week two will go A,B,A etc
Today - new routine.
Squats:
Was gonna try 50kgx20, 60kgx15, 70kgx12, 80kgx10 but heres what happened:
70kg x 9 warmup
50kg x 30 lol
70kg x 15
80kg x 12
90kg (198lbs) x 5 - was gonna go for 10, think i would have got it but cramped up really bad and couldnt stand up, I had already spent alot of time on squats as I had to share the rack so decided to leave it there and go onto leg extension
Leg Extension:
80lbs x 9 warmup
50lb x 20
60lbs x 15
70lbs x 12
80lbs x 10
Standing BB Shoulder Press:
30kg x 10 warmup
37.5kg x 8
40kg x 5
40kg x 6 - very near failure, took a while to lock out and complete 6th rep
Delt Triad:
6kg DB's:
Lateral Raise x 14,12,10
Front Raise x 11,10, then a 10kg bar x 10
Seated DB Press x 15,15,15 - damn i looked a dick pressin 6kg db's lol.
The only problem with this circuit is that on laterals, I get the reps ok, then on front raises I have to do them alternatnig cuz otherwise I only get like 6 reps, then on presses its too light i could get maybe 20-25 reps its just very painfull to push it that far... I might use differant weight db's instead now...
Pendlay Row:
60kg (135lbs) x 5 - couldnt touch my chest so dropped the weight
50kg x 5, x3 sets
Seated Cable Row:
13th plate x 10, x2sets
BB Half Curl:
27kg x 11,10,10
Few sets of 1 legged calf raise on step, heavy and low reps (5-7 reps) with a 12 second pause at the bottom whilst stretching then 6 second hold in the fully contracted position
sick workout (exept last set of squats)!!! I forgot how much I enjoyed shoulder presses! I usually hate high rep squats and thats an understatement, I dont know why I fuckin managed a set of 30... fuck me that felt gooooood
Squats:
Was gonna try 50kgx20, 60kgx15, 70kgx12, 80kgx10 but heres what happened:
70kg x 9 warmup
50kg x 30 lol
70kg x 15
80kg x 12
90kg (198lbs) x 5 - was gonna go for 10, think i would have got it but cramped up really bad and couldnt stand up, I had already spent alot of time on squats as I had to share the rack so decided to leave it there and go onto leg extension
Leg Extension:
80lbs x 9 warmup
50lb x 20
60lbs x 15
70lbs x 12
80lbs x 10
Standing BB Shoulder Press:
30kg x 10 warmup
37.5kg x 8
40kg x 5
40kg x 6 - very near failure, took a while to lock out and complete 6th rep
Delt Triad:
6kg DB's:
Lateral Raise x 14,12,10
Front Raise x 11,10, then a 10kg bar x 10
Seated DB Press x 15,15,15 - damn i looked a dick pressin 6kg db's lol.
The only problem with this circuit is that on laterals, I get the reps ok, then on front raises I have to do them alternatnig cuz otherwise I only get like 6 reps, then on presses its too light i could get maybe 20-25 reps its just very painfull to push it that far... I might use differant weight db's instead now...
Pendlay Row:
60kg (135lbs) x 5 - couldnt touch my chest so dropped the weight
50kg x 5, x3 sets
Seated Cable Row:
13th plate x 10, x2sets
BB Half Curl:
27kg x 11,10,10
Few sets of 1 legged calf raise on step, heavy and low reps (5-7 reps) with a 12 second pause at the bottom whilst stretching then 6 second hold in the fully contracted position
sick workout (exept last set of squats)!!! I forgot how much I enjoyed shoulder presses! I usually hate high rep squats and thats an understatement, I dont know why I fuckin managed a set of 30... fuck me that felt gooooood
Today -
Squats - these were shit, this pissed me off, few weeks ago I had 225x4...
60kg (135lbs) x9
80kg (175lbs) x5
100kg (225lbs) x0 couldnt even complete 1 rep, damn this pissed me off, monday I had 90kgx5 with some ease and still had energy left and I used a narrower stance and toes pointing forward today!
90kg (200lbs) x 4, x 4, x 5
Flat Bench:
bar x 20
50kg (115lbs) x 10
60kg (135lbs) x 5
75kg (165lbs) x 4 and a half, x 3
70kg (155lbs) x 5
Close Grip Bench:
65kg (145lbs) x 9 + 1 slightly assisted rep
62.5kg x 8 + 1 with assistance locking out.
(short rests between sets)
Deads:
-forgot my sheet of paper with my 5x5 sets in so had to just guess what the warmups would be, I knew the work set was 115kg though.
70kg x 5
80kg x 5
95kg x 5
115kg (255lbs) x 4
Romanian Deads:
85kg x 6
80kg (187lbs) x 6
- I find these hard, I can do the weight pretty easily but I just get very out of breath doing them and my grip tends to fail because it takes me so long to catch my breath...
Assisted Chins:
3 sets 10 reps, (slow controlled reps)
- still find it hard to feel these in the lats rather than biceps, the bar is very thick on the assisted machine and my grip hold me back...
Squats - these were shit, this pissed me off, few weeks ago I had 225x4...
60kg (135lbs) x9
80kg (175lbs) x5
100kg (225lbs) x0 couldnt even complete 1 rep, damn this pissed me off, monday I had 90kgx5 with some ease and still had energy left and I used a narrower stance and toes pointing forward today!
90kg (200lbs) x 4, x 4, x 5
Flat Bench:
bar x 20
50kg (115lbs) x 10
60kg (135lbs) x 5
75kg (165lbs) x 4 and a half, x 3
70kg (155lbs) x 5
Close Grip Bench:
65kg (145lbs) x 9 + 1 slightly assisted rep
62.5kg x 8 + 1 with assistance locking out.
(short rests between sets)
Deads:
-forgot my sheet of paper with my 5x5 sets in so had to just guess what the warmups would be, I knew the work set was 115kg though.
70kg x 5
80kg x 5
95kg x 5
115kg (255lbs) x 4
Romanian Deads:
85kg x 6
80kg (187lbs) x 6
- I find these hard, I can do the weight pretty easily but I just get very out of breath doing them and my grip tends to fail because it takes me so long to catch my breath...
Assisted Chins:
3 sets 10 reps, (slow controlled reps)
- still find it hard to feel these in the lats rather than biceps, the bar is very thick on the assisted machine and my grip hold me back...
I forgot to add, my deadlifts wernt really the best form on my work set. My first two reps went fine then my 3rd was kinda round backed a bit, just as I get the bar to about near knee point my back always rounds, this usually happens very slightly on my last rep of my work sets but it happened on rep 3 today quite bad, I thought I shouldnt push it too hard because I very easily overtrain deads, I lowered the bar stood up but I thought what the hell Im not gonna deadlift till next monday I might aswell try 1 more rep, it was kinda ugly I was quite round backed and as I got the the top of the rep I had to kinda bump the bar up with my traps and straighten out... its wierd that always happens to be on deads, instead of failing my form just gets worse...
Any ideas anyone?
... well it was a PR and it was 1.4 x bodyweight x 4 reps so I dont expect form to be great its just annoying...
Any ideas anyone?
... well it was a PR and it was 1.4 x bodyweight x 4 reps so I dont expect form to be great its just annoying...
Tomorrow I will answer your PM. Gotta work now.
Today-
Im starting to love high rep squats!! ...
Squats:
60kg (135lbs) x 12 - warmup
52.5kg (116lbs) x 40
60kg (135lbs) x 20
70kg (155lbs) x 15
80kg (176lbs) x 7 (failed half way up the 8th rep)
Leg Extensions:
40lbs x 20
50lbs x 15
60lbs x 12
70lbs x 10
Squats and leg extensions are short rests between sets (60-90 secs on squats, about 45 secs on leg extension
Standing BB Shoulder Press (strict form)
30kg (66lbs) x 12 - warmup
42.5kg (94lbs) x 5, x2sets
40kg x 6
Delt Triad Circuit:
2 sets, 12 reps on all, db presses and front raises were probably 1 or two reps from failure
Pendlay Row:
57.5 (2.5kg up from last week) x 5 - couldnt even touch chest on one of these, so dropped it.
55kg x 5, x2sets touching chest every time
Seated Cable Row:
12 plates x 15, x12 - only about 45 secs rest between sets
Weighted Underhand Chins:
I suck on these, I just decided to strat doing them again.]
bodyweight 182lbs +6.5lbs extra weight x 4
bodyweight 182lbs +8lbs extra weight x 4, x4, x3 - dropped weight on last set and did bodyweight to failure (got 2.5 reps) lol I suck at chins
Bodyweight 182lbs + no extra weight x nearly 8, couldnt quite get chin over the bar
Just did weighted chins as a change to bb half curls and to add a little lats in there, I used to do these all the time but not done them for months now, putting on weight really makes these and dips harder.
Im starting to love high rep squats!! ...
Squats:
60kg (135lbs) x 12 - warmup
52.5kg (116lbs) x 40
60kg (135lbs) x 20
70kg (155lbs) x 15
80kg (176lbs) x 7 (failed half way up the 8th rep)
Leg Extensions:
40lbs x 20
50lbs x 15
60lbs x 12
70lbs x 10
Squats and leg extensions are short rests between sets (60-90 secs on squats, about 45 secs on leg extension
Standing BB Shoulder Press (strict form)
30kg (66lbs) x 12 - warmup
42.5kg (94lbs) x 5, x2sets
40kg x 6
Delt Triad Circuit:
2 sets, 12 reps on all, db presses and front raises were probably 1 or two reps from failure
Pendlay Row:
57.5 (2.5kg up from last week) x 5 - couldnt even touch chest on one of these, so dropped it.
55kg x 5, x2sets touching chest every time
Seated Cable Row:
12 plates x 15, x12 - only about 45 secs rest between sets
Weighted Underhand Chins:
I suck on these, I just decided to strat doing them again.]
bodyweight 182lbs +6.5lbs extra weight x 4
bodyweight 182lbs +8lbs extra weight x 4, x4, x3 - dropped weight on last set and did bodyweight to failure (got 2.5 reps) lol I suck at chins
Bodyweight 182lbs + no extra weight x nearly 8, couldnt quite get chin over the bar
Just did weighted chins as a change to bb half curls and to add a little lats in there, I used to do these all the time but not done them for months now, putting on weight really makes these and dips harder.
Gonna add in farmers walks and an ab circuit again now, my routine is getting longer and longer but few more weeks and Ill be training on my own so workouts should be done in about 75mins when Im on my own, now its more like 105 mins...
Oh and did some chins & calves today at home just because I was bored.
Wide Grip Chins 3x1 with just bodweight (went wider than normal on these)
Underhand Chins 3x3
Underhand Chins + 11lbs extra weight 1x3
1 leg Calf Raise on Step: bodyweight x 4 per leg, x3 sets with 12 sec stretch at bottom and 6 secs held in the contracted position
1 leg calf raise on step: bodyweight 1x13 per leg with constant tension
What I ate today:
9.30am - 30g whey, 1 cup green tea, 2g fishoil, 1 multivitamin, 1000mg green tea extract
10.15am - 2/3 cup oats made into porridge with 3tsp sugar
1.30pm - 7oz chicken, two large bread rolls with cheese, 1 cup green tea
2.45pm - protein shake made from 600ml milk + 42g whey (54g protein, aprox 475 cals)
5.00pm - 1 cup green tea, 1000mg green tea extract, 2g fish oil
6.30pm - 8oz chicken + peppers + half a packet noodles
12.00am - 250g cottage cheese
Main problems are not enough veg, need a little more protein as that was around 220g and my BW is around 180 right now, If I fit in a 3-4 egg omlette with lots of veggies at around 9.00pm that will bring the total up to around 240-250 which is just under 1.5 x bodyweight.
I also need to get rid of the bread roles and have some sort of complex carbs instead. I figured the high calorie protein shake wouldnt be so bad because it was earlier on in the day...
Oh and did some chins & calves today at home just because I was bored.
Wide Grip Chins 3x1 with just bodweight (went wider than normal on these)
Underhand Chins 3x3
Underhand Chins + 11lbs extra weight 1x3
1 leg Calf Raise on Step: bodyweight x 4 per leg, x3 sets with 12 sec stretch at bottom and 6 secs held in the contracted position
1 leg calf raise on step: bodyweight 1x13 per leg with constant tension
What I ate today:
9.30am - 30g whey, 1 cup green tea, 2g fishoil, 1 multivitamin, 1000mg green tea extract
10.15am - 2/3 cup oats made into porridge with 3tsp sugar
1.30pm - 7oz chicken, two large bread rolls with cheese, 1 cup green tea
2.45pm - protein shake made from 600ml milk + 42g whey (54g protein, aprox 475 cals)
5.00pm - 1 cup green tea, 1000mg green tea extract, 2g fish oil
6.30pm - 8oz chicken + peppers + half a packet noodles
12.00am - 250g cottage cheese
Main problems are not enough veg, need a little more protein as that was around 220g and my BW is around 180 right now, If I fit in a 3-4 egg omlette with lots of veggies at around 9.00pm that will bring the total up to around 240-250 which is just under 1.5 x bodyweight.
I also need to get rid of the bread roles and have some sort of complex carbs instead. I figured the high calorie protein shake wouldnt be so bad because it was earlier on in the day...
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B
Big_BK
Guest
comment on your pics thread bro, good work! Also you are nuts with the high rep squats. I did 20 rep squats one time, got it on tape and will probably be the last time i will ever do them, lol. That was pretty much my whole workout to because after that i had no energy for anything else.
Yeah I saw your comment, thanks bro!
And about the high rep squats... I started out doing a 4 sets goin 20, 15, 12 and then 10 reps but Im starting to enjoy the high reps more and more now...
40 reps is kinda crazy lol and I dont know if Ill get anything out of it but my glutes and quads are sore from two days ago and I enjoyed it so its all good lol
Well its not like a 40 rep version of 20rep breathing squats where you use your 10RM, my best squat was 225x4 a while back then last monday I got 200lbsx5 real easy after a set of 20 reps, a 15 and a 12, I was goin for 10 and think I woulda got it easy but I cramped up. Anyway I used 115lbs for those 40 rep squats, so not very heavy at all but reps from 30-40 were all heavy breathing and I had stopped keeping constant tension when I got to 30...
Numbers are my goal right now, Im doin the 3x5 but with a few exercises added in for my lagging lats and legs...
And yeah I know what you mean bro, I probably could have pushed it some further than 40 reps, I'll up the weight next time and see how i go...
B
Big_BK
Guest
Bro right now i would not worry about lagging anything. As long as you have a routine where you are hitting ALL the compounds and throwing in a few isolation things to fill in some time you have nothing to worry about. Can't build a house without the foundation.
All I meant when I said adding in lagging moves is changing the squats on one workout to higher reps and putting some leg extensions afterwards, adding in seated cable row, assisted chins and the delt triad circuit.
Routine is like this right now:
Workout A:
POwerlifter Stance Squat 3x5
Flat Bench 3x5
CGBP 2x8
Conv. Deadlift 1x5
RDL 2x8
Wide Assisted Chins 3x10
Workout B:
Squats 1x20, 1x15, 1x12, 1x10
Leg Extension 1x20, 1x15, 1x12, 1x10
Standing Press 3x5
Delt Triad Circuit 3x12-15
Pendlay 3x5
Seated Cable Row 2x10 - swap for One Arm Row after 3 weeks
BB Half Curl 3x12 - Thinking of swapping for reverse grip chins
Iv also just got a core strength routine which Im gonna add in when I have time, I also want to do farmers walk more often after workouts...
Core Strength Routine:
Circuit A
Weighted Decline Situp x8
Weighted Hypers x12
Oblique Crunch on 45 degree roman chair x30 per side
Circuit B
Hanging Leg Raise x failure
Hanging Knee Raise x failure
Weighted Hypers x12
Each circuit done twice.
What you think to all that bro?
Today - Workout A
Hadnt really eaten well today so wasn't sure how this would go, was very tired too and iv got a strained eye...
Squats:
60kg (135lbs) x some reps
80kg x 5
90kg (200lbs) x 5 - hard time with these back started to round, looks like I need some core work
90kg x 5 belt added, this was easy
95kg (210lbs) x 5 with belt, again easy, this proves my core is holding me back now.
Flat Bench:
50kg (110lbs) x 10 warmup
60kg (135lbs) x 5 warmup
75kg (165lbs) x 6
75kg x 5
70kg (155lbs) x 7
CGBP
60kg (135lbs) x 9
60kg x 7 - short rest between sets
Deads
70kg x 5
80kg x 5
95kg x 5
115kg (255lbs) x 5 - much better form than last time, check video at the bottom
Deficit Romanian Deads (on 35lb plates)
80kg x 7
80kg x 6
with plates couple of inches from touching the floor, much prefer the smaller plates as I can go lower.
- had decided to do these romanian deads even though I was gonna leave them out, I really enjoy them.
Weighted Decline Situps x 12, 7
-supersetted with-
Weighted Back extension x 12, 12
thats all I had time for so went home and did 2 sets of 4 reps weighted reverse grip chins & 1 set with bodyweight
Sick workout !!!!!
MOV00378.flv video by racing_nut - Photobucket
Hadnt really eaten well today so wasn't sure how this would go, was very tired too and iv got a strained eye...
Squats:
60kg (135lbs) x some reps
80kg x 5
90kg (200lbs) x 5 - hard time with these back started to round, looks like I need some core work
90kg x 5 belt added, this was easy
95kg (210lbs) x 5 with belt, again easy, this proves my core is holding me back now.
Flat Bench:
50kg (110lbs) x 10 warmup
60kg (135lbs) x 5 warmup
75kg (165lbs) x 6
75kg x 5
70kg (155lbs) x 7
CGBP
60kg (135lbs) x 9
60kg x 7 - short rest between sets
Deads
70kg x 5
80kg x 5
95kg x 5
115kg (255lbs) x 5 - much better form than last time, check video at the bottom
Deficit Romanian Deads (on 35lb plates)
80kg x 7
80kg x 6
with plates couple of inches from touching the floor, much prefer the smaller plates as I can go lower.
- had decided to do these romanian deads even though I was gonna leave them out, I really enjoy them.
Weighted Decline Situps x 12, 7
-supersetted with-
Weighted Back extension x 12, 12
thats all I had time for so went home and did 2 sets of 4 reps weighted reverse grip chins & 1 set with bodyweight
Sick workout !!!!!
MOV00378.flv video by racing_nut - Photobucket
Fucking awesome pull!!! Form looks good bro!!!
Yeah bro much better than last time, I did some deads with 80kg in my room last night watching my form and then wore my belt on squats today and it helped loads, need more core work for sure though, its startin to hold me back. If I stay injury free I should have 3 plates per side by my 15th bday...
260lbs on friday for deads then
Jus took some measurements:
Quads 25 inch
Chest 44 inch
Biceps 14.5 inch
Forearm 13.25 inch
Calf 15 inch
Wrist 7 inch
Ankle 9.25 inch
Waist (around belly button) 37inch - lol @ my spare tire
Hips 36 inch
Neck 15 inch
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OneBreath
Elite Mentor
That's damn good form. I just read Rippetoe's Starting Strength where he devotes about 20 pages to deadlift form. Ever since i've been meticulous about form and i've found myself watching other people in the gym and picking up little things that Rippetoe points out as bad or good. I'm turning into a form nazi!
Ah thanks bro, not seen you around for a while, Ill have to video my squat + bench and pm the videos to you as Im not sure about my form on those...
Im getting this evaluation thing this week which I forgot the name of, its where some guy watches you squat with just your bodyweight and takes notes, they then writes it all up and shit and can tell you which bodyparts need work, which needs stretching for better flexibility, if any are holding back your weight by being weaker etc That should be interesting...
B
Big_BK
Guest
Well i have 2 possible workouts i was thinking of. Do you want to try and do an event day with stuff thats as closely simulated as you can get to strongman or do you want 3 gym days???
Bro to be quite honest I really wana stick with what Im doing for a while, Im really enjoying it and its reasonably short and basic and heavy. Why what were these workouts you were thinkin of?
B
Big_BK
Guest
I was just gonna suggest a 3day split of push, pull, legs or a push and pull day, leg day and an event-ish day.
Looking good there Extramile!Yeah bro much better than last time, I did some deads with 80kg in my room last night watching my form and then wore my belt on squats today and it helped loads, need more core work for sure though, its startin to hold me back. If I stay injury free I should have 3 plates per side by my 15th bday...
260lbs on friday for deads then
Jus took some measurements:
Quads 25 inch
Chest 44 inch
Biceps 14.5 inch
Forearm 13.25 inch
Calf 15 inch
Wrist 7 inch
Ankle 9.25 inch
Waist (around belly button) 37inch - lol @ my spare tire
Hips 36 inch
Neck 15 inch
ah ty IW.
Today - Workout B
Squats:
Couldnt be bothered with warmups, someone had 3 45's per side in the smith squatted and someone else had the other two 45's on the bench so there wernt any left. I had to use the two 55's that the gym has.
70kg (155lbs) x 20
80kg (176lbs) x 15
90kg (198lbs) x 4 - didnt relise how heavy I was going, too short rest & too heavy for the 10 reps i wanted.
70kg x 15 - constant tension.
Leg Extension:
60lbs x 20
70lbs x 15
80lbs x 15 - last two reps wernt full ROM as I was pretty much at failure
80lbas x 10
Standing Military
30kg x 15 warmup
45kg x 3 - two weeks in and already I had failed to maintain 5 reps adding 5lbs every week on military, Iv always had weak shoulder but damn but pissed me off.
42.5kg x 5
42.5kg x 5 - last rep took ages to complete
DB Rows:
Constant tension and 2 sec squeeze at the top.
17.5kg (38lbs) DB x 10 per side, x3 sets. Got harder every time my the last set I wasnt concentrating on using back anymore I had to just focus on pulling the damn thing up to actually get the last reps
Core:
Weighted Decline Situps x 11, 7
-supersetted with-
20kg Plate weighted Hypers x 12, 12
Hanging Leg Raise x 12
-supersetted with-
20kg Weighted Hypers x 12
(had to drop the weight a bit for the next round so last round went like this:
Hanging Knee Raise x 21
-supersetted with-
15kg weighted hypers x 12
Pulldowns:
3 sets of 8 with this shitty cable machine that dont tell you how much weight your using, it was 15 plate anyway...
(Did core instead of farmers because my grip isnt holding me back anymore, since I started DL'ing again my grip strength is catching up, only holds me back on RDL, core however is holding me back on squats, DL & RDL, was too busy in the gym to do farmers anyway)
SICK WORKOUT!
Today - Workout B
Squats:
Couldnt be bothered with warmups, someone had 3 45's per side in the smith squatted and someone else had the other two 45's on the bench so there wernt any left. I had to use the two 55's that the gym has.
70kg (155lbs) x 20
80kg (176lbs) x 15
90kg (198lbs) x 4 - didnt relise how heavy I was going, too short rest & too heavy for the 10 reps i wanted.
70kg x 15 - constant tension.
Leg Extension:
60lbs x 20
70lbs x 15
80lbs x 15 - last two reps wernt full ROM as I was pretty much at failure
80lbas x 10
Standing Military
30kg x 15 warmup
45kg x 3 - two weeks in and already I had failed to maintain 5 reps adding 5lbs every week on military, Iv always had weak shoulder but damn but pissed me off.
42.5kg x 5
42.5kg x 5 - last rep took ages to complete
DB Rows:
Constant tension and 2 sec squeeze at the top.
17.5kg (38lbs) DB x 10 per side, x3 sets. Got harder every time my the last set I wasnt concentrating on using back anymore I had to just focus on pulling the damn thing up to actually get the last reps
Core:
Weighted Decline Situps x 11, 7
-supersetted with-
20kg Plate weighted Hypers x 12, 12
Hanging Leg Raise x 12
-supersetted with-
20kg Weighted Hypers x 12
(had to drop the weight a bit for the next round so last round went like this:
Hanging Knee Raise x 21
-supersetted with-
15kg weighted hypers x 12
Pulldowns:
3 sets of 8 with this shitty cable machine that dont tell you how much weight your using, it was 15 plate anyway...
(Did core instead of farmers because my grip isnt holding me back anymore, since I started DL'ing again my grip strength is catching up, only holds me back on RDL, core however is holding me back on squats, DL & RDL, was too busy in the gym to do farmers anyway)
SICK WORKOUT!
On the standing military, don't go to high on the warm-up reps, that wears you down, plus increasing 15kg just like that wasn't a good a idea, that's why you couldn't do all the reps.
OK, I think doing shoulder dislocators inbetween sets didnt help either, I thought it would loosen them up but maybe it weakened them.
So should I go:
30kg x 8
35kg x 5
40kg x 2-3
45kg x 5 ?
Fuck, Im so pissed off, that DL video I put up from last workout I just watched again and relised, I somehow forgot the 5kg plates from each side so that wasnt 253x5 it was actually 231x5. Fuck I thought I had my form sorted and had started to progress again. Im gonna build it form here though trying to keep that form, so next workout Ill do 240x5. Im dissapointed about that...
yes
about deads, form was great so in no time you will achieve your next goal
My next goal was 315x3 before my 15th bday, Im guessing I will have to pull 305x5 to get 315x3, so Im 75lbs away... not really close bro. lol.
OneBreath
Elite Mentor
Keep your head up. The dead weight will come. Also listen to saibot on the standing presses. Also are you locking out at the top? My shoulders feel like they are growing again since i've been doing nothing but standing barbell presses.
Here's the man rippetoe providing instruction. Note the lockout and squeeze at the top. Note the position of the bar in relation to the head at the top. It makes my shoulders and traps BURN!
Here's the man rippetoe providing instruction. Note the lockout and squeeze at the top. Note the position of the bar in relation to the head at the top. It makes my shoulders and traps BURN!
Bro this is the exact video I watched on how to military press. Yep I lock out and push the bar back slightly like he does but the only thing is I dont lower it to touch my chest, I go down until the bar is about level with my bottom lip. Ill get a video next workout if you want?
& it makes your traps ache? Well thats why mine are so sore today then lol, I wondered what I did to make them this sore, all the way up the back of my neck.
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OK, touch chest then, Ill have to lower the weight I think but my delts reposnd to anything I do lol, check how big they look on my profile pic
I just ask one of the guys at the gym who I talk to and do it on my camera, thats why they arnt the best quality...
Had to workout from home today gym was closed.
BB Row:
47kg x 12, x3sets. Then same weight with narrow grip and not bent over at 90 degrees 1x10
Military (had to powerclean the bar up)
37kgx6, 37kgx7, 37kgx6 - SHOULDER BURN!
EZ skullcrusher
22kgx15 x2sets
Wide Chins
Bodyweight x 3
Bodyeight x 5 w/ straps
Bodyweight x 5 w/straps
HIIT 30mins jog/sprint intervals
pretty sick workout
BB Row:
47kg x 12, x3sets. Then same weight with narrow grip and not bent over at 90 degrees 1x10
Military (had to powerclean the bar up)
37kgx6, 37kgx7, 37kgx6 - SHOULDER BURN!
EZ skullcrusher
22kgx15 x2sets
Wide Chins
Bodyweight x 3
Bodyeight x 5 w/ straps
Bodyweight x 5 w/straps
HIIT 30mins jog/sprint intervals
pretty sick workout
Im pretty sure it is fat/water, I dont seem to have lost muscle I just look less bloated and belly fat doesnt stick so far out lol.
Today, Workout A:
Squats:
-dont think Iv been hitting parrallel on these so I went a bit lower today, low enough to feel the top of my calf though the bottom of my hamstrings.
60kg (135lbs) x 5
80kg (176lbs) x 5
90kg (198lbs) x 3 - pretty easy
90kg x 5 - belt added from here, quite hard
95kg x 2.5 failued on 3rd rep just as I had got out the hole
Standing Military:
Going lower on these aswell, most reps were touching upper chest or if not they were within 1 inch of upper chest
30kg x 7
35kg x 5
42.5kg x 4 - last rep took like 4-5 seconds to complete
40kg x 6
40kg x 5 - last rep took ages to lock out
Deep Dips
Bodyweight 178lbs x 7,6,5 - all were 1 rep from failure. Going aslow as possible
One Arm DB Row w/ squeeze at the top and stretch at bottom
17.5kg DB x 12 per arm x2 sets
20kg DB x 12 per arm with less concentration on squeezing lats
Farmers Walk
30kg DB's (66lb) x 3 lengths of gym x2sets
25kg Plates (55lb) x 4 lengths x3sets. Used the plates instead of DB's because the handles on the 25kg plates are big and chunky and hard on the grip, it also meant they wobbled whilst walking and were hard to control
Seated DB Press
20kg DB's x 10 reps, just one set whilst I was waiting to be picked up from the gym
sick workout again!
I think its my hamstrings that are holding me back on squats, that would make sense why my squats, RDL and DL dont progress much, the reason I think that is because when I lower myself down on squats its easy at one point, then as I get to just above parrallel it gets a real struggle to stop myself from falling, as in the same way it is hard to lower heavy ass weight on anything, the point is its not hard at all to lower down the weight on a squat until I start getting deep... and my understanding was the deeper you go the more the hamstrings and glutes are involved so when the hamstrings get involved it becomes a real struggle to lower the weight... or is this just normal on a squat???
Yep Ill keep an eye on my lifts, Iv only been cutting for 10 days though so I guess that 5lbs is mostly water, some days I havnt eaten much at all but some days like today everything just goes straight through me, I had 1 cup oats w/ half a pint of milk make into porridge about 45mins later im starving hungry
Deadlifts today
Today workout B
Squats-
Warmup 60kg x 10
70kg x 20 - these were more like breathing squats than constant tension
80kg x 15
85kg x 4 - the 3rd rep i barely got up, I guess not warming up properly really made a differance, got pissed after this and decided to stop there.
Leg Extension (constant tension):
70lbs x 20
80lbs x 15
90lbs x 12
100lbs x 10
Flat BB:
50kg x 12 warmup
60kg x 6 warmup
75kg x 6, x2sets
75kg x 5
Deadlift no wraps, not even chalk!:
70kg x 5
80kg x 5
92.5kg x 4
110kg x 4 - slightly more rounded back than usual, this felt good worked the erectors much more than usual, grip slipped after 2nd rep so had to re grip for 3rd, slipped again I stood up and thought Ill leave it there but I love deads too much, re gripped and pulled 1 more, kinda hitches it up from mid thigh and really wanted to do another but didnt knew my form would be shit. Eyes went bloodshot and really wide after these I loved it
Deficit Romanian Deads:
(off 35lb plates)
92.5kg x 6
92.5kg x 5 both w/ straps, got much better hamstring work using straps as I could actually complete a set!
5 sets Leg Press Calf Raise
2 sets one arm db preacher w/ constant tension and short rests between sets, wierd exercise, I must be gripping the bar too hard it was killing my forearms and didnt really get much of a pump just biceps got weaker, used 12.5kg DB and did 7 reps first set then 4 reps second.
decent workout, started out crap with squats but got better with adding reps to bench
Squats-
Warmup 60kg x 10
70kg x 20 - these were more like breathing squats than constant tension
80kg x 15
85kg x 4 - the 3rd rep i barely got up, I guess not warming up properly really made a differance, got pissed after this and decided to stop there.
Leg Extension (constant tension):
70lbs x 20
80lbs x 15
90lbs x 12
100lbs x 10
Flat BB:
50kg x 12 warmup
60kg x 6 warmup
75kg x 6, x2sets
75kg x 5
Deadlift no wraps, not even chalk!:
70kg x 5
80kg x 5
92.5kg x 4
110kg x 4 - slightly more rounded back than usual, this felt good worked the erectors much more than usual, grip slipped after 2nd rep so had to re grip for 3rd, slipped again I stood up and thought Ill leave it there but I love deads too much, re gripped and pulled 1 more, kinda hitches it up from mid thigh and really wanted to do another but didnt knew my form would be shit. Eyes went bloodshot and really wide after these I loved it
Deficit Romanian Deads:
(off 35lb plates)
92.5kg x 6
92.5kg x 5 both w/ straps, got much better hamstring work using straps as I could actually complete a set!
5 sets Leg Press Calf Raise
2 sets one arm db preacher w/ constant tension and short rests between sets, wierd exercise, I must be gripping the bar too hard it was killing my forearms and didnt really get much of a pump just biceps got weaker, used 12.5kg DB and did 7 reps first set then 4 reps second.
decent workout, started out crap with squats but got better with adding reps to bench
ATG Squats:
45kg x 5
55kg x 5
67.5kg x 5
85kg x 3
92.5kg (204lbs) x 3
67.5kg x 8
ALL PRETTY EASY
Flat BB
35kg x 5
45kg x 5
55kg x 5
62.5kg x 5
70kg (154lbs) x 5
55kg x 8
ALL PRETTY EASY
DB Shrugs:
25kg x 5 too light
30kg x 5
30kg x 5 coulda got 6 or 7 i think
35kg x 5
35kg (77lbs) x 5
DB Pullover: - felt this in the triceps and rib box the most!
17.5kg (38lbs) x 20
40lb (18kg) x 20
Chins - Close Neutral Grip
Bodyweight x failure. Reps went 7,5,5,5
Deep Dips
Bodyweight x fail. Reps went 5,5,5
Farmers Walk
One heavy set of 37.5kg DB's x 2 lengths of gym
sick workout again
45kg x 5
55kg x 5
67.5kg x 5
85kg x 3
92.5kg (204lbs) x 3
67.5kg x 8
ALL PRETTY EASY
Flat BB
35kg x 5
45kg x 5
55kg x 5
62.5kg x 5
70kg (154lbs) x 5
55kg x 8
ALL PRETTY EASY
DB Shrugs:
25kg x 5 too light
30kg x 5
30kg x 5 coulda got 6 or 7 i think
35kg x 5
35kg (77lbs) x 5
DB Pullover: - felt this in the triceps and rib box the most!
17.5kg (38lbs) x 20
40lb (18kg) x 20
Chins - Close Neutral Grip
Bodyweight x failure. Reps went 7,5,5,5
Deep Dips
Bodyweight x fail. Reps went 5,5,5
Farmers Walk
One heavy set of 37.5kg DB's x 2 lengths of gym
sick workout again
I Like this workout so much that I will be doing next time I'm off-cycle! Bill Starr is the man, all the others are his little children.
yeah its pretty sick bro, I like how it has some differant exercises than tradidional 3x5's or 5x5's have like pullovers, shrugs and high rep incline DB.
thing is you know I said Ill have to take some papers with all my squat and bench weights? well I was reading my squat weights again when I started benching lol wondered why it got to heavy so quick, lukily i noticed after the 3rd set and it wasnt too bad.
Cant wait for monday; squats, high pulls, flat bb, chins, incline db
Squats:
45kg x 5
55kg x 5
67.5kg x 5
80kg x 5
90kg x 5
Clean Grip High Pull
5x5 w/ 50kg
Flat BB
35kg x 5
45kg x 5
55kg x 5
65kg x 3
72.5kg x 3
55kg x 8
Close Neutral Chins 4xfailure
Reps: 8,6,5,5
Incline DB
17.5kg DB's x 20
40lb DB's x 17
-I think Im gripping the DB's too hard, forearms were worn out after this.
3 sets DB wrist curls, 2 sets pinwheel curls
sick workout got everything done in around 40mins so just did forearms to finish while i had time left
45kg x 5
55kg x 5
67.5kg x 5
80kg x 5
90kg x 5
Clean Grip High Pull
5x5 w/ 50kg
Flat BB
35kg x 5
45kg x 5
55kg x 5
65kg x 3
72.5kg x 3
55kg x 8
Close Neutral Chins 4xfailure
Reps: 8,6,5,5
Incline DB
17.5kg DB's x 20
40lb DB's x 17
-I think Im gripping the DB's too hard, forearms were worn out after this.
3 sets DB wrist curls, 2 sets pinwheel curls
sick workout got everything done in around 40mins so just did forearms to finish while i had time left
B
Big_BK
Guest
When you gonna throw some more weight on that bar and max out on the squats EM?
Not yet lol, Im on the 5x5 now and its hard to tell if I am past where I was before because before I always used to squat to parrallel, not Im going ATG. My best squat was 225x4 in 3 weeks my work set on the 5x5 will be ATG squats 225x3 so I guess beyong there is progress and new PR's...
Problem is this 5x5 didnt include deads, it had good mornings 4x8 which I replaced with deads and SaiBoT said to just to the deads 4x8 again ramping up the weight, I might try them deficit just because conv. deads Iv been stuck on for a while now...
B
Big_BK
Guest
I would limit the deads to 6 reps. 8 is a little to high for my liking.
me too.
Today:
Incline BB:
-never done these before, alot harder than flat BB
-used a medium grip on these no hip drive and this really beat up my chest
50kg x 8 - not failure
55kg x 7, x2sets
50kg x 9
Light ATG Squats:
45kg x 4
55kg x 4
67.5kg x 4
77.5kg (171lbs) x 4
Deadlift:
70kg x 5
80kg x 5
95kg x 5
110kg x 4 - kept my back flat throughout, thought I did well.
Then I started talking to this guy at the gym who used to be a competetive powerlifter years ago, he is probably aruond 50 now. Spend 15-20mins with him watching me practising my deadlift form with just 135lb on the bar. The problem was my deadlifts sort of went in two seperate exercises, first I pull from the ground with my legs only then I end up in a position like the bottom of a RDL and pull from there and so my ass was way too high and all the power was coming from my lower back, this might explain why my back aches from walking down hills and doing the washing up lol.
By the end I was managing to sit back and keep my ass down and not squash the air out of my lungs. Felt alot better and Iv got scrape marks all up my shins lol. Im gonna build it from there, add 5-10lbs every week from 135. Its annoying and I doubt I will hit 315 before Im 15 now but form first I guess, especially on deads.
However after this I only had like 5 mins left and I would normally have 2x20 pullover, 4x8 dips, bb shuolder press. I decided to do dips and did deep chest dips with bodyweight x failure. Reps went:
7,5,5. Thats all I had time for. Chest is gonna be sore tomorrow!
Today-
ATG Squats:
45kg x 5 - narrow, feet pointing forward, constant tension
55kg x 5 - narrow, feet pointing forward, constant tension
67.5kg x 5 - narrow, feet pointing forward
85kg x 3 - slightly wider, feet pointing outward a bit
92.5kg x 3 - slightly wider, feet pointing outward a bit
67.5kg x 8 - slightly wider, feet pointing outward a bit
Flat BB:
35kg x 5
45kg x 5
55kg x 5
62.5kg x 5
72.5kg x 5
55kg x 8
DB Shrugs:
32.5kg DB's x 5, x2sets
30kg DB's x 7, 5, 4
DB Pullover:
20kg DB x 21 x2sets - chest got pumped!
Chins:
4xfailure
Deep Dips:
3xfailure - chest was pumped again!
sick workout, I love this 5x5.
Quick question, with the shrugs I usually just pull my shoulders up as high as I can which is pretty as much as high as they would go without weight, i let my arms bent a bit. Should I pull my shuolders back or carry on doing it straight up, I dont really feel it in my traps but that might just be because its low reps...
ATG Squats:
45kg x 5 - narrow, feet pointing forward, constant tension
55kg x 5 - narrow, feet pointing forward, constant tension
67.5kg x 5 - narrow, feet pointing forward
85kg x 3 - slightly wider, feet pointing outward a bit
92.5kg x 3 - slightly wider, feet pointing outward a bit
67.5kg x 8 - slightly wider, feet pointing outward a bit
Flat BB:
35kg x 5
45kg x 5
55kg x 5
62.5kg x 5
72.5kg x 5
55kg x 8
DB Shrugs:
32.5kg DB's x 5, x2sets
30kg DB's x 7, 5, 4
DB Pullover:
20kg DB x 21 x2sets - chest got pumped!
Chins:
4xfailure
Deep Dips:
3xfailure - chest was pumped again!
sick workout, I love this 5x5.
Quick question, with the shrugs I usually just pull my shoulders up as high as I can which is pretty as much as high as they would go without weight, i let my arms bent a bit. Should I pull my shuolders back or carry on doing it straight up, I dont really feel it in my traps but that might just be because its low reps...
Carry on with the straight up, No pulling back or any kind of shoulder rotation, you can injure yourself doing that with no extra benefits.
Ah ok, it burns my traps lots more pulling them back I did it with light DB's just as a warm up before...
aah I can go heavier anyway just straight up and down and I feel less off a n00b going to the heavy end of the DB rack
How well does weight usually progress with shrugs? Im only 7.5kg away from the heaviest pair...
Ah ok, it burns my traps lots more pulling them back I did it with light DB's just as a warm up before...
aah I can go heavier anyway just straight up and down and I feel less off a n00b going to the heavy end of the DB rack
How well does weight usually progress with shrugs? Im only 7.5kg away from the heaviest pair...
You will still have barbells to work your traps, beast
You will still have barbells to work your traps, beast
Yeah I know I just prefer the DB's, when I shrug with the BB is always catches my balls on the bar lol. Behind The Back shrugs maybe. I just prefer DB's...
My gym only goes up to 90lb dbs though...
OneBreath
Elite Mentor
The way rippetoe teaches shrugs in Starting Strength you load up a barbell with 10 to 15% > your 1RM deadlift (this load is important).
Do this in the power rack with the pins at mid thigh. So its kind of like a rack pull but it starts way way up.
The execution is like a power clean in that you explode up shrugging your shoulders like you are trying to touch your ears, then put the bar back down. Each rep starts dead off the pins. Remember, use more weight than your 1RM deadlift. As your deadlift goes up, increase these proportionately
Do 5 sets by 5 reps once per week at most. Always use straps.
Do this in the power rack with the pins at mid thigh. So its kind of like a rack pull but it starts way way up.
The execution is like a power clean in that you explode up shrugging your shoulders like you are trying to touch your ears, then put the bar back down. Each rep starts dead off the pins. Remember, use more weight than your 1RM deadlift. As your deadlift goes up, increase these proportionately
Do 5 sets by 5 reps once per week at most. Always use straps.
I have neglected the shrugs for so many years that the weight I can use on them it's significntly lower than the one I use to do my deads, gotta work it up.
OneBreath
Elite Mentor
Yeah, rippetoe talks about it as an accessory type exercise to help get your deadlift up. This is the reasoning for the load. I've been doing them about every other week.
Great this will get me closer to pulverize the 495lbs. I just didn't know about resetting the bar on the pins, makes perfect sense for strength purposes.
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OK, I will try these when I DB shrug the heaviest DB's at the gym for 5 reps. Gym DB's only go up to 90lb and Im at 75lbers now.
jdynasty
New member
have done boss
take that crap to the bookie forum, this is for lifting only, lol
