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My Training Journal
- Thread starter ExtraMile
- Start date
I only drink every so often. Last time I drank was on new years, so I dont worry about it too much when I do. The rest of the time my diet is real strict anyway.
I went to check out that bionic video you mentioned after reading your post. After watching a few videos I noticed that no one doing the FRAN workout actually racks the bar when they are doing the front squat. They all basically just hold it against their chest with the elbows under at various angles. I think the highest elbows I saw in any of them were at like a 45 degree angle. You're probably better off doing them that way, skipping the full rack, since its such a low weight and you're moving so fast. That'll save your wrists and shouldn't be too hard to hold since the weight is low.
Keep in mind that if you were using a heavy ass weight and doing full cleans and jerks or full clean/push press, you'd be pausing at the top of the clean and adjusting your grip before you actually brought the weight overhead.
Today - legs
Squat
110 x 5
132 x 5
154 x 5
182 x 3
209 x 1
248 x 8
Front Squat
121 x 6
143 x 6
143 x 6
143 x 6
Standing Calf Raise
242 x 12-8-6 (rest pauses)
Calf stretching
DB RDL
88's x 20
I think I should start using straps here because I've not progressed for the last 3 times I did these simply because of grip...
Walking DB Lunge
61's x 12/12
61's x 10/10
No doubt my glutes will be super sore; lunges really tear them up for me. I hate front squats though lol. My squatting had been going great lately.
I've eaten 21 eggs today lol
Not going to list all the meals but today I ate:
413g pro
208g carb
130g fat
= 3653kcal
(100% clean foods)
Squat
110 x 5
132 x 5
154 x 5
182 x 3
209 x 1
248 x 8
Front Squat
121 x 6
143 x 6
143 x 6
143 x 6
Standing Calf Raise
242 x 12-8-6 (rest pauses)
Calf stretching
DB RDL
88's x 20
I think I should start using straps here because I've not progressed for the last 3 times I did these simply because of grip...
Walking DB Lunge
61's x 12/12
61's x 10/10
No doubt my glutes will be super sore; lunges really tear them up for me. I hate front squats though lol. My squatting had been going great lately.
I've eaten 21 eggs today lol
Not going to list all the meals but today I ate:
413g pro
208g carb
130g fat
= 3653kcal
(100% clean foods)
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Today was an awesome workout.
Benchpress
88 x 5
110 x 5
143 x 5
171 x 3
198 x 3
Military Press
bar x 9
83 x 5
121 x 6 Big PR!
Incline DB
55's x 6
61's x 6
66's x 6
66's x 6
Weighted Bench Dips
88 x 6
187 x 10 PR (failed 11th rep)
99 x 20 PR
4 sets lateral raises because I felt like it
My military press is going really well lately. When I weighed 210+ my best set was 116x5. It has been the hardest lift for me to get to progress pretty much since I started lifting. Now lately it has been going really well... Actually most of my lifts have been making good progress. Im pretty sure its the diet. All this time spent trialing and testing differant carb/fat intakes and adjusting accordingly is paying off.
However my shoulder is starting to bother me, its been getting tighter for a while and now its a stretch to get into squat position, its starting to get worse I think since it was feeling off today. May have to back off from the dips for a while. My gym is closing over easter so Im forced to take 4 days off next week and I think another 4 days off the week after, that should be good for recovery.
Benchpress
88 x 5
110 x 5
143 x 5
171 x 3
198 x 3
Military Press
bar x 9
83 x 5
121 x 6 Big PR!
Incline DB
55's x 6
61's x 6
66's x 6
66's x 6
Weighted Bench Dips
88 x 6
187 x 10 PR (failed 11th rep)
99 x 20 PR
4 sets lateral raises because I felt like it
My military press is going really well lately. When I weighed 210+ my best set was 116x5. It has been the hardest lift for me to get to progress pretty much since I started lifting. Now lately it has been going really well... Actually most of my lifts have been making good progress. Im pretty sure its the diet. All this time spent trialing and testing differant carb/fat intakes and adjusting accordingly is paying off.
However my shoulder is starting to bother me, its been getting tighter for a while and now its a stretch to get into squat position, its starting to get worse I think since it was feeling off today. May have to back off from the dips for a while. My gym is closing over easter so Im forced to take 4 days off next week and I think another 4 days off the week after, that should be good for recovery.
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Today was another awesome workout
my plan was to work up to 242x6 on the deadlift for this week and start ramping back up to heavy weights each week
Power Cleans
88 x 3
121 x 3
143 x 1
165 x 1
165 x 1
165 x 1
Deadlifts
132 x 5
176 x 5
220 x 1
242 x 6
286 x 9
deads felt strong so decided to load it up a little more and pull some reps
BB Row - really need to get stronger at these
132 x 4
143 x 4
143 x 4
143 x 4
Close Neutral Chins
bw + 22lbs x 8
bw + 33lbs x 6
bw + 44lbs x 4
bw x 10
BB Curl
66 x 5
99 x 4
Hammer Curl (cross body)
50's x 10
55's x 6
50's x 8
3 sets Abs
going to stop doing power cleans, my form sucks and I hate them... doesnt really seem to benefit just takes away from my deads.
my plan was to work up to 242x6 on the deadlift for this week and start ramping back up to heavy weights each week
Power Cleans
88 x 3
121 x 3
143 x 1
165 x 1
165 x 1
165 x 1
Deadlifts
132 x 5
176 x 5
220 x 1
242 x 6
286 x 9
deads felt strong so decided to load it up a little more and pull some reps
BB Row - really need to get stronger at these
132 x 4
143 x 4
143 x 4
143 x 4
Close Neutral Chins
bw + 22lbs x 8
bw + 33lbs x 6
bw + 44lbs x 4
bw x 10
BB Curl
66 x 5
99 x 4
Hammer Curl (cross body)
50's x 10
55's x 6
50's x 8
3 sets Abs
going to stop doing power cleans, my form sucks and I hate them... doesnt really seem to benefit just takes away from my deads.
ghettostudmuffin
New member
The benefit of power cleans is the power you develop doing them. They teach you to utilize your strength fast.
That said they are also a solid trap builder.
For a pure bodybuilding approach to training they are not necessary, but for a program building some athletic power and mobility in it they are a staple imo. A program with handstands, turkish getups and power cleans would help develop better spacial awareness and a more balanced body.
All that said if you were going to incorporate power cleans you would be better off doing the heavy deadlifts first, not after.
That said they are also a solid trap builder.
For a pure bodybuilding approach to training they are not necessary, but for a program building some athletic power and mobility in it they are a staple imo. A program with handstands, turkish getups and power cleans would help develop better spacial awareness and a more balanced body.
All that said if you were going to incorporate power cleans you would be better off doing the heavy deadlifts first, not after.
I have always read that speed or dynamic lifts should be done first...
I honestly prefer one arm snatches... I have trouble keeping my hips down on power cleans and I lack the wrist flexibility to rack the bar with my elbows up high. I was doing dynamic box squats before deadlifts for a while, I might go back to that. Maybe Ill rotate in the power cleans every so often.
I honestly prefer one arm snatches... I have trouble keeping my hips down on power cleans and I lack the wrist flexibility to rack the bar with my elbows up high. I was doing dynamic box squats before deadlifts for a while, I might go back to that. Maybe Ill rotate in the power cleans every so often.
I definitely wouldn't recommend doing heavy deadlifts before your power cleans. Look at the weights you're using. A 165x1 powerclean is not going to significantly, if at all, detract from your 286x9 deadlift. The weight is so light in comparison on the cleans that if anything, it'll function as a nice warmup. Deadlifting first on the other hand is going fatigue your entire posterior chain. Technique/skill driven exercises are significantly harder to do when muscle fatigue is present.
Have you tried widening your grip a bit, keeping your elbows in, and letting the bar fall back to 2-3 fingers (as opposed to keeping a tight grip) as you get it into the rack? Other than that, you can try stretching the wrists regularly. Some peoples' arm dimensions just make it tough to rack a clean with a very narrow grip, regardless of wrist flexibility.
Have you tried widening your grip a bit, keeping your elbows in, and letting the bar fall back to 2-3 fingers (as opposed to keeping a tight grip) as you get it into the rack? Other than that, you can try stretching the wrists regularly. Some peoples' arm dimensions just make it tough to rack a clean with a very narrow grip, regardless of wrist flexibility.
ghettostudmuffin
New member
Who cares if you're doing speed or dynamic work first when the weight is so light and the movement is predominantly an assistance lift?
Power cleans are definitely more technical than a deadlift and if power cleans were going to be used as a serious main movement and trying to lift some big weights on the lift then I would agree on doing it first. But, in EM's case it is an accessory exercise so I don't think it really matters.
I would agree that 1 arm db or kettlebell snatches are a great lift. I enjoy 1 arm snatches myself. I have never seen another guy do them in a typical gym except myself. Power cleans are superior for pure strength and power development though.
You might also try doing power shrugs and hang cleans. Power shrugs build great traps and teach you how to seriously pull and shrug hard at the top while extending the hips. Hang cleans take some of the technical element of a power clean away while still being a great trap builder and hip extension exercise.
Power cleans are definitely more technical than a deadlift and if power cleans were going to be used as a serious main movement and trying to lift some big weights on the lift then I would agree on doing it first. But, in EM's case it is an accessory exercise so I don't think it really matters.
I would agree that 1 arm db or kettlebell snatches are a great lift. I enjoy 1 arm snatches myself. I have never seen another guy do them in a typical gym except myself. Power cleans are superior for pure strength and power development though.
You might also try doing power shrugs and hang cleans. Power shrugs build great traps and teach you how to seriously pull and shrug hard at the top while extending the hips. Hang cleans take some of the technical element of a power clean away while still being a great trap builder and hip extension exercise.
Thanks for the input. Ill probably just rotate in cleans every so often. I think Ill start doing some sort of dynamic lift each Friday.
Gym is closed for the next 4 days so no workouts. Probably hit up cardio once or twice. Im working from 7am Saturday and Sunday so my schedule is a little different...
Gym is closed for the next 4 days so no workouts. Probably hit up cardio once or twice. Im working from 7am Saturday and Sunday so my schedule is a little different...
Today was a morning leg workout.
Squats
bar x 5
110 x 5
132 x 5
165 x 5
198 x 3
220 x 1 belt on
253 x 8
Front Squat
121 x 6
132 x 6
143 x 6
154 x 6
Standing Calf Raise
Rest Pause Set: 242 x 14-8-6
calf stretching
DB RDL - used straps
88's x 25
88's x 15
holy lower back pump...
Abs
Hanging Leg Raise: 3 sets of 10
Decline Situps: 20, 15, 12 (raising the angle of decline one notch each set)
Shoulder is feeling better. Worked my hands closer each set of the squats instead of gripping close right from the beginning.
Squats
bar x 5
110 x 5
132 x 5
165 x 5
198 x 3
220 x 1 belt on
253 x 8
Front Squat
121 x 6
132 x 6
143 x 6
154 x 6
Standing Calf Raise
Rest Pause Set: 242 x 14-8-6
calf stretching
DB RDL - used straps
88's x 25
88's x 15
holy lower back pump...
Abs
Hanging Leg Raise: 3 sets of 10
Decline Situps: 20, 15, 12 (raising the angle of decline one notch each set)
Shoulder is feeling better. Worked my hands closer each set of the squats instead of gripping close right from the beginning.
Today - chest, shoulders, tri's
shoulder is feeling better but not 100%
Benchpress
121 x 5
143 x 5
165 x 5
187 x 1
215 x 3
Military Press - babied the weight a little because of my shoulder
44 x few sets
72 x 5
99 x 12
Incline DB
55's x 6
66's x 6
66's x 6
66's x 6
Reverse Grip Bench
bar x 8
110 x 8
121 x 8
132 x 8
149 x 8
165 x 5
Ab Wheel
3 sets of 15 reps
stabilisation on all my presses was a little off, probably due to shoulder, this most effected my Military Press. Im thinking of laying off it for a while until my shoulder feels 100%.
on track to hit my old bench PR of 242 soon.... except Ill be 30lbs lighter this time haha
shoulder is feeling better but not 100%
Benchpress
121 x 5
143 x 5
165 x 5
187 x 1
215 x 3
Military Press - babied the weight a little because of my shoulder
44 x few sets
72 x 5
99 x 12
Incline DB
55's x 6
66's x 6
66's x 6
66's x 6
Reverse Grip Bench
bar x 8
110 x 8
121 x 8
132 x 8
149 x 8
165 x 5
Ab Wheel
3 sets of 15 reps
stabilisation on all my presses was a little off, probably due to shoulder, this most effected my Military Press. Im thinking of laying off it for a while until my shoulder feels 100%.
on track to hit my old bench PR of 242 soon.... except Ill be 30lbs lighter this time haha
yea, i wouldnt completely stop using your shoulders, just take it VERY light... in the past when i have avoided using slightly injured body parts, often then get stiff and get injured worse with the slightest of moves... whereas if i keep them just mobile, i would call it 'active recovery', they seem to heal better, for me at least... just be careful...
Today - back+bi's (morning workout)
dynamic warmup - 8 sets of 2 speed box squats.
Deadlift all double o/h
132 x 5
182 x 5
231 x 5
275 x 5
BB Row
4 sets of 8 w/ 121lbs
Wide Grip Chins
8
8
8
4
Cable Curl w/ Fat Grips
100 x 12
100 x 12
100 x 12
100 x 10
3 sets of grip holds on the chin-up bar (60sec, 50sec, 45sec) - used the chin bar with slightly thicker bar
dynamic warmup - 8 sets of 2 speed box squats.
Deadlift all double o/h
132 x 5
182 x 5
231 x 5
275 x 5
BB Row
4 sets of 8 w/ 121lbs
Wide Grip Chins
8
8
8
4
Cable Curl w/ Fat Grips
100 x 12
100 x 12
100 x 12
100 x 10
3 sets of grip holds on the chin-up bar (60sec, 50sec, 45sec) - used the chin bar with slightly thicker bar
Long story but some stuff happened before the gym and I spent close to 10 hours in school today (preparing for upcoming exams) and almost didn't work out. Pre workout meal sucked and I thought it was going to be a shitty workout...
Squats
121 x 5
154 x 5
187 x 3
220 x 1 added belt
259 x 6
ATG Front Squats
176 x 3
198 x 1
209 x 1 added belt
226 x miss - lost my balance in the hole
Roman Chair Situps
bw x 8
11lb plate on forehead x 4 sets of 12
Better than I expected...
next week I'll either go for 259x8 or stick with 6's and go for 265x6.
I'll hit calves with chest next session
Squats
121 x 5
154 x 5
187 x 3
220 x 1 added belt
259 x 6
ATG Front Squats
176 x 3
198 x 1
209 x 1 added belt
226 x miss - lost my balance in the hole
Roman Chair Situps
bw x 8
11lb plate on forehead x 4 sets of 12
Better than I expected...
next week I'll either go for 259x8 or stick with 6's and go for 265x6.
I'll hit calves with chest next session
not great today
chest/shoulders/tri's
bench
116 x 5
143 x 5
171 x 4
198 x 1 easy
231 x 1 and a miss
231 x 1
technical issue - bar tipped back too much on the rep i missed. i wanted 231x3...
military
bar x reps
66 x 5
110 x 7
incline db
55's x 6
61's x 6
66's x 6
72's x 6
only press i made progress on today...
reverse grip bench
3 sets of 8 with 1 plate per side (easy)
seated calf raise
135 x 15-10-8 (rest pause set)
maybe time to swap my overhead lift for a few weeks...
chest/shoulders/tri's
bench
116 x 5
143 x 5
171 x 4
198 x 1 easy
231 x 1 and a miss
231 x 1
technical issue - bar tipped back too much on the rep i missed. i wanted 231x3...
military
bar x reps
66 x 5
110 x 7
incline db
55's x 6
61's x 6
66's x 6
72's x 6
only press i made progress on today...
reverse grip bench
3 sets of 8 with 1 plate per side (easy)
seated calf raise
135 x 15-10-8 (rest pause set)
maybe time to swap my overhead lift for a few weeks...
today - back, bi's
Dynamic Warmup - 8 sets of 2 speed box squat
Deadlifts - all double over
132 x 5
187 x 5
231 x 5
286 x 5
BB Row
110 x 6
143 x 4
143 x 4
143 x 4
149 x 4
Wide Grip Chins
3 sets of 8
DB Curls
38.5's x 8/8 (regular)
44's x 7/7 (regular)
55's x 7/7 x 2 sets (cross-body hammer)
today and the next 6 days my carbs are pretty low for reasons that I cant be bothered or have time to write out
today my diet looked like this:
meal 1: 14 fl oz egg whites w/ mushrooms + peppers, 150g banana
meal 2: 11oz chicken cooked in 1tbsp oil, spinnach, red onion, peppers, cucumber, 1oz nuts
meal 3: 11oz chicken cooked in 1.5tbsp oil, 2oz peas, 3oz strawberries, 1tbsp evoo
meal 4 (pre w/o snack): 200g cottage cheese, 0.5tbsp rapeseed oil, 7g fish oil, multivitamin
meal 5 (post w/o): 2 scoops whey, 7 fl oz egg whites, 4oz pineapple, 4oz apple
meal 6: 1.1 lbs ground lean beef, carrots, mushrooms, peppers, onions
65-75g protein from meat or eggs per meal
30g carbs in breakfast and post w/o, zero fat
30g fat in all other meals, carbs only from veggies
Dynamic Warmup - 8 sets of 2 speed box squat
Deadlifts - all double over
132 x 5
187 x 5
231 x 5
286 x 5
BB Row
110 x 6
143 x 4
143 x 4
143 x 4
149 x 4
Wide Grip Chins
3 sets of 8
DB Curls
38.5's x 8/8 (regular)
44's x 7/7 (regular)
55's x 7/7 x 2 sets (cross-body hammer)
today and the next 6 days my carbs are pretty low for reasons that I cant be bothered or have time to write out
today my diet looked like this:
meal 1: 14 fl oz egg whites w/ mushrooms + peppers, 150g banana
meal 2: 11oz chicken cooked in 1tbsp oil, spinnach, red onion, peppers, cucumber, 1oz nuts
meal 3: 11oz chicken cooked in 1.5tbsp oil, 2oz peas, 3oz strawberries, 1tbsp evoo
meal 4 (pre w/o snack): 200g cottage cheese, 0.5tbsp rapeseed oil, 7g fish oil, multivitamin
meal 5 (post w/o): 2 scoops whey, 7 fl oz egg whites, 4oz pineapple, 4oz apple
meal 6: 1.1 lbs ground lean beef, carrots, mushrooms, peppers, onions
65-75g protein from meat or eggs per meal
30g carbs in breakfast and post w/o, zero fat
30g fat in all other meals, carbs only from veggies
Deload leg workout today
Squat
110 x 5
132 x 5
154 x 5
176 x 5
Front Squat
132 x 6
154 x 6
154 x 6
154 x 6
Standing Calf Raise
242 x 15-7-7 (rest-pause set)
Calf Stretching
Lying Leg Curl
2 sets
Weighted Decline Situps
3x12 w/ a 38.5lb BB
Steady State Cardio x 30 mins
Squat
110 x 5
132 x 5
154 x 5
176 x 5
Front Squat
132 x 6
154 x 6
154 x 6
154 x 6
Standing Calf Raise
242 x 15-7-7 (rest-pause set)
Calf Stretching
Lying Leg Curl
2 sets
Weighted Decline Situps
3x12 w/ a 38.5lb BB
Steady State Cardio x 30 mins
Today was another deload workout, chest/shoulders/tri's
Bench
88 x 5
110 x 5
132 x 5
160 x 5
Military Press
bar x 8
Bar x 5
66 x 5
88 x 5
Couple sets 1 arm OHP w/ kettlebells
Incline DB
61's x 6
66's x 6
72's x 6
72's x 6
Reverse Grip Bench
143 x 8
143 x 8
143 x 8
Tri Extensions - 5 sets of 20
Cardio x 25mins
can't wait to hit back on Friday...
Bench
88 x 5
110 x 5
132 x 5
160 x 5
Military Press
bar x 8
Bar x 5
66 x 5
88 x 5
Couple sets 1 arm OHP w/ kettlebells
Incline DB
61's x 6
66's x 6
72's x 6
72's x 6
Reverse Grip Bench
143 x 8
143 x 8
143 x 8
Tri Extensions - 5 sets of 20
Cardio x 25mins
can't wait to hit back on Friday...
Today was a pretty rushed workout. Finished in 55mins. Finished all my deadlift sets within 25mins of walking into the gym.
Deadlifts - (almost) all double overhand
132 x 5
187 x 5
242 x 5
292 x 5
grip felt solid but as soon as I locked out the 4th rep at 292 the bar just shot out of my hands for some reason. Regripped with a mixed grip for the 5th rep. Everything else was double over
BB Row
bar x 8
127 x 8
127 x 8
121 x 8
121 x 8
Wide Grip Chins - really struggling to make progress on these
8
8
7
DB Curls
39's x 8/8
44's x 8/8
Cross Body Hammer Curls
55's x 8/8
55's x 8/8
Deadlifts - (almost) all double overhand
132 x 5
187 x 5
242 x 5
292 x 5
grip felt solid but as soon as I locked out the 4th rep at 292 the bar just shot out of my hands for some reason. Regripped with a mixed grip for the 5th rep. Everything else was double over
BB Row
bar x 8
127 x 8
127 x 8
121 x 8
121 x 8
Wide Grip Chins - really struggling to make progress on these
8
8
7
DB Curls
39's x 8/8
44's x 8/8
Cross Body Hammer Curls
55's x 8/8
55's x 8/8
Moya, shoulder is feeling better. I guess not 100% perfect but much better than it was. I think the deload this week has done it good.
EM, workouts are looking good my man. I havent been to the gym in 10 weeks - im getting skinny, I need some good diet advice lol and here I am as a Mod asking for diet advice from a highschooler
humility : in its most raw form!
ghettostudmuffin
New member
Good job EM.
You know as a suggestion on the pullups which is what I assume you mean by wide grip chins you might try some lower rep weighted work for abit. Maybe give 8 sets of 3 a shot with whatever amount of weight allows you to do that. Perhaps 25lbs-40lbs and build that up over several weeks to a month or 2 to 5x5 ie increase the reps and drop the sets. I guarantee if you train for a month up to 5x5 with 25-40lbs that at least your first set of pullups you will be able to get more reps.
I don't know. I just always felt chinups and pullups were better worked with reps in the 1-5 range with weight or more advanced versions like 1 arm negatives and sternum chinups than how many you can do. I mean if you have to scale a roof or fence what is gonna be more functional? Doing 10 reps with bodyweight or a double/triple with 50 or more pounds?
Keep up the good work.
You know as a suggestion on the pullups which is what I assume you mean by wide grip chins you might try some lower rep weighted work for abit. Maybe give 8 sets of 3 a shot with whatever amount of weight allows you to do that. Perhaps 25lbs-40lbs and build that up over several weeks to a month or 2 to 5x5 ie increase the reps and drop the sets. I guarantee if you train for a month up to 5x5 with 25-40lbs that at least your first set of pullups you will be able to get more reps.
I don't know. I just always felt chinups and pullups were better worked with reps in the 1-5 range with weight or more advanced versions like 1 arm negatives and sternum chinups than how many you can do. I mean if you have to scale a roof or fence what is gonna be more functional? Doing 10 reps with bodyweight or a double/triple with 50 or more pounds?
Keep up the good work.
Ghetto: I've tryed doing weighted too lol I can't get any progress going. Maybe I need more sets like you said, I have never done 8 sets on chins in a workout...
This is yesterdays workout
Squat
110 x 5
138 x 5
165 x 5
198 x 3
259 x 7
Smoked after this. Energy levels were pretty low during this workout and ran out quick.
Front Squat
132 x 6
143 x 6
154 x 6
165 x 6
Romanian Deadlift
132 x 8
176 x 8
220 x 8
253 x 6
-dropset 132 x 20 (lol)
Seated Calf Raise
Rest Pause Set: 135 x 16-10-8
Calf stretching
Hanging Leg Raise 2 sets of 15
Ab Wheel 1 set of 15, 1 set of 18
send me a pm bro
This is yesterdays workout
Squat
110 x 5
138 x 5
165 x 5
198 x 3
259 x 7
Smoked after this. Energy levels were pretty low during this workout and ran out quick.
Front Squat
132 x 6
143 x 6
154 x 6
165 x 6
Romanian Deadlift
132 x 8
176 x 8
220 x 8
253 x 6
-dropset 132 x 20 (lol)
Seated Calf Raise
Rest Pause Set: 135 x 16-10-8
Calf stretching
Hanging Leg Raise 2 sets of 15
Ab Wheel 1 set of 15, 1 set of 18
send me a pm bro
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ghettostudmuffin
New member
Ya he's roided up big time.
I think some veins here and there are cool, but those big ass squiggly veins are just naaasty.
I think some veins here and there are cool, but those big ass squiggly veins are just naaasty.
Workouts have had to be rearranged this week because I have exams at school.
This is today's workout:
Bench
88 x 5
116 x 5
143 x 5
171 x 5
198 x 1
231 x 2 + 1
As I initiated the leg drive on the 3rd rep at 231 my shoulders/traps slid up the bench instead on transferring the force into the bar. Because of this I had to have help on the midpoint of the third rep.
Military
Bar x 8
77 x 5
127 x 1
99 x 8 BTN
Incline DB
61's x 6
72's x 6
72's x 6
72's x 6
Rev Grip Bench
149 x 3 had to regrip
149 x 7 lost balance of the bar on 8th rep
160 x 6 added wrist wraps
176 x 3
Dips x 3 sets w/ bw
Tricep Extensions x 3 sets of 8
Standing Calf Raise
187 x 23 PR
Not the greatest workout but not bad.
Having shoulder stability issues. The last warmup of 198 was easy and I could really explode the weight. 231 was another matter it was like I had to baby it. Not having any pain anymore though.
This is today's workout:
Bench
88 x 5
116 x 5
143 x 5
171 x 5
198 x 1
231 x 2 + 1
As I initiated the leg drive on the 3rd rep at 231 my shoulders/traps slid up the bench instead on transferring the force into the bar. Because of this I had to have help on the midpoint of the third rep.
Military
Bar x 8
77 x 5
127 x 1
99 x 8 BTN
Incline DB
61's x 6
72's x 6
72's x 6
72's x 6
Rev Grip Bench
149 x 3 had to regrip
149 x 7 lost balance of the bar on 8th rep
160 x 6 added wrist wraps
176 x 3
Dips x 3 sets w/ bw
Tricep Extensions x 3 sets of 8
Standing Calf Raise
187 x 23 PR
Not the greatest workout but not bad.
Having shoulder stability issues. The last warmup of 198 was easy and I could really explode the weight. 231 was another matter it was like I had to baby it. Not having any pain anymore though.
Today - morning back+bi's
Deadlifts
132 x 5
187 x 5
242 x 5
297 x 5
Shrugs
1x21 smith machine
1x12 DB's
BB Row
127 x 8
127 x 8
127 x 8
132 x 7
Pulldown
Wide Grip:
#8 x 12
#9 x 9
#10 x 6
Curl Grip (to lower chest):
#7 x 15
#8 x 11
#9 x 6
#7 x 14
forearms were toast
Alt DB Curl
38.5's x 8/8
44's x 10/10
Hammer Curl (cross body)
55's x 8/8
55's x 8/8
55's x 5/5
Could barely hang on to the 55's long enough to complete the sets. Forearms were dead.
Pulldown Abs
#3 x 20
#4 x 12
#4 x 12
#4 x 12
#4 x 12
#4 x 12
#3 x 20
= 100 reps
So much ab pump I thought I was going to puke lol
Good workout. More volume than usual so soreness will ensue lol.
Deadlifts
132 x 5
187 x 5
242 x 5
297 x 5
Shrugs
1x21 smith machine
1x12 DB's
BB Row
127 x 8
127 x 8
127 x 8
132 x 7
Pulldown
Wide Grip:
#8 x 12
#9 x 9
#10 x 6
Curl Grip (to lower chest):
#7 x 15
#8 x 11
#9 x 6
#7 x 14
forearms were toast
Alt DB Curl
38.5's x 8/8
44's x 10/10
Hammer Curl (cross body)
55's x 8/8
55's x 8/8
55's x 5/5
Could barely hang on to the 55's long enough to complete the sets. Forearms were dead.
Pulldown Abs
#3 x 20
#4 x 12
#4 x 12
#4 x 12
#4 x 12
#4 x 12
#3 x 20
= 100 reps
So much ab pump I thought I was going to puke lol
Good workout. More volume than usual so soreness will ensue lol.
good luck with those exams bro... i wish i would have tried harder in school... believe me, its worth missing a couple workouts, and i doubt you will lose any noticable strength...
i just started working my neck the other week... re-read that thread that SL posted about a year ago on 'training the yoke'... so once or twice a week i'll be doing some neck curls on the ham curl machine, sitting the opposite direction, face down... will keep the weight fairly moderate for 15-20 reps...
i swear i can already see a difference...
i just started working my neck the other week... re-read that thread that SL posted about a year ago on 'training the yoke'... so once or twice a week i'll be doing some neck curls on the ham curl machine, sitting the opposite direction, face down... will keep the weight fairly moderate for 15-20 reps...
i swear i can already see a difference...
thanks man.
I'm a little wary about doing neck work, my neck is naturally a decent size. I wear a 16" collar and that's a snug fit. A 15.5 would choke me lol. When I was 200+ my neck was nearly the size of my head, no lie. I wore a 17.5" collar back then. I also had a chubby looking face haha when I look back at pictures of me when I was that fat it looked rediculous. A muscular neck can look good, but a fat neck isn't appreciated by anyone but other fat powerlifters lol. Girls all say I look better without the fat neck and face.
I'll probably just do it every so often, maybe a couple of times a week at most.
Maybe you should start doing the crunch machine to "even out" your abs too lol :sarcastic:
bahaha. My girl doesnt like a yoked out neck, i think it looks pretty sick, but im 5'9" and have long legs so it doesnt really help me out other than make me look like a butterball with abs
GL with exams bro, I wish I would have tried harder in shcool now that I think of it.
GL with exams bro, I wish I would have tried harder in shcool now that I think of it.
SPEKTOR-AAA
New member
Good work brohelio!!! Keep it up, as always!
on a side note....a tan would do you wonders
on a side note....a tan would do you wonders
Thanks tcock
today's workout:
Bench
110 x 5
132 x 5
154 x 5
176 x 5
198 x 5
198 x 5
BTN Military
bar x reps
77 x 5
110 x 6
Incline DB
61's x 6
66's x 6
72's x 6
77's x 4
Reverse Grip Bench
132 x 8
154 x 6
165 x 6
Skullcrushers
66 x 8
77 x 7
77 x 6
Standing Calf Raise
Rest Pause Set: 242 x 14-7-6
calf stretch
good to be back!
today's workout:
Bench
110 x 5
132 x 5
154 x 5
176 x 5
198 x 5
198 x 5
BTN Military
bar x reps
77 x 5
110 x 6
Incline DB
61's x 6
66's x 6
72's x 6
77's x 4
Reverse Grip Bench
132 x 8
154 x 6
165 x 6
Skullcrushers
66 x 8
77 x 7
77 x 6
Standing Calf Raise
Rest Pause Set: 242 x 14-7-6
calf stretch
good to be back!
Today - back + bi's
dynamic warmup
Deadlifts
132 x 5
198 x 5
259 x 5
303 x 5 close to 5rm...
BB Row
149 x 4
149 x 4
154 x 4
154 x 4
Lat Pulldown
Wide:
#7 x 12
#8 x 12
#9 x 10
#10 x 6
Reverse Grip:
#7 x 12 x 3
energy levels had gotten low by the time I finished the pulldowns...
Alt DB Curls - didn't feel great
44's x 10/10
50's x 3/3
Hammer Curls
55's x 10/10
61's x 5/5
Pulldown Abs
#3 x 12
#4 x 15 x 5
#5 x 8
3 sets pinch grip holds for time
static BB grip holds going up to 308 double overhand and 374 for a few sets mixed grip
side bends w/ kettlebell 1x40 each side
had my usual whey/egg whites/fruit post workout
got home and tucked in to a nice lean steak w/ broccoli, cauliflower and onions then organic yogurt for dessert
dynamic warmup
Deadlifts
132 x 5
198 x 5
259 x 5
303 x 5 close to 5rm...
BB Row
149 x 4
149 x 4
154 x 4
154 x 4
Lat Pulldown
Wide:
#7 x 12
#8 x 12
#9 x 10
#10 x 6
Reverse Grip:
#7 x 12 x 3
energy levels had gotten low by the time I finished the pulldowns...
Alt DB Curls - didn't feel great
44's x 10/10
50's x 3/3
Hammer Curls
55's x 10/10
61's x 5/5
Pulldown Abs
#3 x 12
#4 x 15 x 5
#5 x 8
3 sets pinch grip holds for time
static BB grip holds going up to 308 double overhand and 374 for a few sets mixed grip
side bends w/ kettlebell 1x40 each side
had my usual whey/egg whites/fruit post workout
got home and tucked in to a nice lean steak w/ broccoli, cauliflower and onions then organic yogurt for dessert
SPEKTOR-AAA
New member
I see that deadlift climbing!!!!!!! WOOOOO
Good work bro
Good work bro
Thanks guys. oso: I do my hammer curls a little different Ill post a video to show you what I mean. I do them crossbody, I find I can go a little heavier on them than regular straight up curls.
Just been out and bought 2 whole chickens, 5.5lbs of chicken breasts, 5lbs of minced lean beef, 2.5lbs of lean steak and about a pound of tilapia...
This is the crossbody curls Im talking about, I dont use straps like in the video though:
YouTube - 80lb Pinwheel Curls
Just been out and bought 2 whole chickens, 5.5lbs of chicken breasts, 5lbs of minced lean beef, 2.5lbs of lean steak and about a pound of tilapia...
This is the crossbody curls Im talking about, I dont use straps like in the video though:
YouTube - 80lb Pinwheel Curls
Squats
121 x 5
149 x 5
176 x 5
209 x 2
Belt added
237 x 1
270 x 5 PR
Front Squats
143 x 6
154 x 6
165 x 6
165 x 6
Speed Deads
132 x 2 x 4 sets
143 x 2 x 4 sets
Olympic Style Squats
160 x 12
160 x 12
160 x 12
Standing Calf Raise
242 x 15-8-7
Calf stretching
45 Degree Hypers
Bw + 22lbs x 8
Bw + 44lbs x 12 x 3 sets
Bw + 44lbs x 10
Abs
Hanging Leg Raise x 15, 15, 12
Ab Wheel x 18, 12
Quad strength is holding back my squats and deads, need to get them stronger and I figure front squats and Olympic squats are as good as anything.
I also find it hard to hold a tight arch in my mid-lower back when pulling heavy so I'm going to start working the 45 degree back raises more often.
121 x 5
149 x 5
176 x 5
209 x 2
Belt added
237 x 1
270 x 5 PR
Front Squats
143 x 6
154 x 6
165 x 6
165 x 6
Speed Deads
132 x 2 x 4 sets
143 x 2 x 4 sets
Olympic Style Squats
160 x 12
160 x 12
160 x 12
Standing Calf Raise
242 x 15-8-7
Calf stretching
45 Degree Hypers
Bw + 22lbs x 8
Bw + 44lbs x 12 x 3 sets
Bw + 44lbs x 10
Abs
Hanging Leg Raise x 15, 15, 12
Ab Wheel x 18, 12
Quad strength is holding back my squats and deads, need to get them stronger and I figure front squats and Olympic squats are as good as anything.
I also find it hard to hold a tight arch in my mid-lower back when pulling heavy so I'm going to start working the 45 degree back raises more often.
Yesterday
Neck
3x20 to the right
3x20 to the left
Today
lower body is pretty sore...
wanted to lift but I'm behind on revision and for once in my life I put school before the gym.
Conditioning
20mins of hill sprints
man I can tell I've not done cardio in a while...
Neck
3x20 to the right
3x20 to the left
Today
lower body is pretty sore...
wanted to lift but I'm behind on revision and for once in my life I put school before the gym.
Conditioning
20mins of hill sprints
man I can tell I've not done cardio in a while...
Thanks guys. I was just looking back through my log at all the posts while I was cutting, you two were the only ones who actually gave encouragement. I got alot of comments from others saying I was stupid for doing it, I would loose muscle, shoot my metabolism in the face, bounce back and get fat, end up too skinny etc. Well thanks for the nice comments from you two.
Oh and I just looked back and at the very end of 2010 a few weeks after finishing my cutting diet my squats were at 226x5, yesterday I hit 270x5. That's a 44lb increase in around 6 months. That's not "newb gains" either because I've been lifting for 2 and a half years. The proof is in the pudding that you don't have to do any of that over complicated strength consolidation triple progression bullshit to get strong.
The other day I bought Jim Wendler's new book. Good read. I like the stuff he reads about the "Moving North of Vag" ideology haha
Oh and I just looked back and at the very end of 2010 a few weeks after finishing my cutting diet my squats were at 226x5, yesterday I hit 270x5. That's a 44lb increase in around 6 months. That's not "newb gains" either because I've been lifting for 2 and a half years. The proof is in the pudding that you don't have to do any of that over complicated strength consolidation triple progression bullshit to get strong.
The other day I bought Jim Wendler's new book. Good read. I like the stuff he reads about the "Moving North of Vag" ideology haha
Tblock1
New member
Yeah remember fitness is really about a personal thing....it's what you want not people on a forum haha! As you get older your strength will really shoot up. Now that I'm a few months away from 19 I'm really feeling it. It's just getting way easier to progress. How old are you again? I'll bet you'll start seeing some damn good results soon
JDid23
New member
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.
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...
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
New member
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?
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
New member
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?
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
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
Last edited:
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...
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...
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.
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.
Last edited:
I usually do some sort of speed lift before deads, usually dynamic box squats but sometimes cleans or snatches. My hamstrings are too sore to clean or squat so I did the 1 handed snatches, after a couple of light sets I did 77 x 2/2, 88 x 1/1 x 2 sets, 77 x 1/1 x 2 sets. I really wanted to powercleans but my hams restricted it too much.
Too much fluff in that w/o. I've began to hate working bi's too...
Too much fluff in that w/o. I've began to hate working bi's too...
miked8c
New member
I have noticed your affinity for assistance in your log since I began reading it.
My two cents: Big lift, 1-2 assistance exercises you would use to strengthen that big lift. Then core on leg days. Anything more is not accomplishing anything and is detracting from your important exercises, both physically and MENTALLY. Wendler nails this principle in 531 head on.
Most of my workouts have only 6-10 work sets. The key is to make them count and to progress on them whether through an increase in reps or weight. This will be more than enough to stimulate your body to strengthen itself.
This is why in my log I only list my big lift and maybe one or two of my assistance exercises, because those are the only ones that are truly significant.
I tend to oversimplify things when I explain them so you might interpret this the wrong way, if you want some help pm me.
My two cents: Big lift, 1-2 assistance exercises you would use to strengthen that big lift. Then core on leg days. Anything more is not accomplishing anything and is detracting from your important exercises, both physically and MENTALLY. Wendler nails this principle in 531 head on.
Most of my workouts have only 6-10 work sets. The key is to make them count and to progress on them whether through an increase in reps or weight. This will be more than enough to stimulate your body to strengthen itself.
This is why in my log I only list my big lift and maybe one or two of my assistance exercises, because those are the only ones that are truly significant.
I tend to oversimplify things when I explain them so you might interpret this the wrong way, if you want some help pm me.
Today - AM legs/abs
Took it a little easier today
Squats
121 x 5
143 x 5
171 x 5
204 x 3
Added belt
242 x 8
Olympic Style Squats
176 x 10
176 x 10
Calves
Standing: 242 x 15-7-6
Seated: 135 x 7 then some drop sets
Calf stretching
Weighted Hypers
44lbs BTN for 3 sets of 12
Abs
Hanging Leg Raise: 2x12
Ab Wheel: 2x12
Side Bend: 1x20 each side
Calves went numb during the drop sets lol
Took it a little easier today
Squats
121 x 5
143 x 5
171 x 5
204 x 3
Added belt
242 x 8
Olympic Style Squats
176 x 10
176 x 10
Calves
Standing: 242 x 15-7-6
Seated: 135 x 7 then some drop sets
Calf stretching
Weighted Hypers
44lbs BTN for 3 sets of 12
Abs
Hanging Leg Raise: 2x12
Ab Wheel: 2x12
Side Bend: 1x20 each side
Calves went numb during the drop sets lol
Finally my exams are over, had my last exam (psychology) today. Might be having a cheat meal tonight
Back to school tomorrow to start work for the next exams (next year) so my daily routine will be back to usual and Ill be back to eating bland tasting cold chicken throughout the school day
My new belt arrived today, much thicker and stiffer than my old cheap belt. I need to break it in a little and plan on testing it out on Friday then using it to squat next Monday.
My short-term goal right now is to break my old bench PR of 242x1 before my 17th birthday which is in the next couple of weeks. I benched 242 last year a couple of days before my 16th birthday, I weighed 209 the morning of that workout. I really want to bench more than that before my 17th birthday except Ill be weighing 172-174.
Back to school tomorrow to start work for the next exams (next year) so my daily routine will be back to usual and Ill be back to eating bland tasting cold chicken throughout the school day
My new belt arrived today, much thicker and stiffer than my old cheap belt. I need to break it in a little and plan on testing it out on Friday then using it to squat next Monday.
My short-term goal right now is to break my old bench PR of 242x1 before my 17th birthday which is in the next couple of weeks. I benched 242 last year a couple of days before my 16th birthday, I weighed 209 the morning of that workout. I really want to bench more than that before my 17th birthday except Ill be weighing 172-174.
JDid23
New member
Finally my exams are over, had my last exam (psychology) today. Might be having a cheat meal tonight
Back to school tomorrow to start work for the next exams (next year) so my daily routine will be back to usual and Ill be back to eating bland tasting cold chicken throughout the school day
My new belt arrived today, much thicker and stiffer than my old cheap belt. I need to break it in a little and plan on testing it out on Friday then using it to squat next Monday.
My short-term goal right now is to break my old bench PR of 242x1 before my 17th birthday which is in the next couple of weeks. I benched 242 last year a couple of days before my 16th birthday, I weighed 209 the morning of that workout. I really want to bench more than that before my 17th birthday except Ill be weighing 172-174.
that's sick bro. good luck, really hope you get it. If you can do that nearly 35-40 pounds lighter, that'll be sick! Hell of an accomplishment!!
thanks bro, Ill be doing my best to beat it.
Like I said I decided to have a cheat meal this evening to celebrate my exams being over. Just ate at home with the family but got a chinese takeaway, chips from the fish+chip shop and some nice desserts.
Already ate 3000+ calories in about 30mins, its hard to breathe right now haha. Just ate a tonne of chinese sweet and sour chicken with fried rice, then made a couple of sandwiches out of chips, chinese rice, chinese noodles etc. Then ate nearly the whole box of Tiramasu which is over 1000kcal alone.
also had coke with it... but dont worry it was diet coke, wouldnt want to rot my pearly whites
Tomorrow's training session should be interesting...
Like I said I decided to have a cheat meal this evening to celebrate my exams being over. Just ate at home with the family but got a chinese takeaway, chips from the fish+chip shop and some nice desserts.
Already ate 3000+ calories in about 30mins, its hard to breathe right now haha. Just ate a tonne of chinese sweet and sour chicken with fried rice, then made a couple of sandwiches out of chips, chinese rice, chinese noodles etc. Then ate nearly the whole box of Tiramasu which is over 1000kcal alone.
also had coke with it... but dont worry it was diet coke, wouldnt want to rot my pearly whites
Tomorrow's training session should be interesting...
Tblock1
New member
nice man haha I've been home from college for summer for a good 3 weeks and I'm eating so much more I literally cant get enough food most of the time. So wait are you going on summer break then or do you have more school? I really hope you get above 242 on bench that would be so awesome right before the big 17!
Had a severe headache all day today that got worse as the day progressed. Got home from school and slept for about 3 hours. Woke up and ate minced turkey with veg and an apple, took some painkillers and went to the gym.
Just got the bare minimum done today:
Benchpress
worked up to 209x5 for two sets
Military
empty bar x reps
94 x 14
Flat DB Presses
3 sets of 8 w/ 55's
- short rest periods
*in and out in 30mins
*still having stability issues on the bench
Just got the bare minimum done today:
Benchpress
worked up to 209x5 for two sets
Military
empty bar x reps
94 x 14
Flat DB Presses
3 sets of 8 w/ 55's
- short rest periods
*in and out in 30mins
*still having stability issues on the bench
I can't keep it tight and stable enough to trace the same path with the bar on each rep. It always wants to tip back or drop forwards too much so all the reps end up being crappy. This could be what is causing my shoulders to get a little aggrivated by benching...
Thanks guys
Today:
dynamic warmup: speed box squats
Deadlift
143 x 5
198 x 5
264 x 5
308 x 5 last rep got a bit ugly
BB Row
132 x 10
165 x 3
Close Neutral Chins
3x6 w/ body weight
1x6 w/ +5lbs
Wide Grip Pulldown
#8 x 12
#9 x 8
#10 x 5
Pulldown Abs
#5 x 15 x 3
#5 x 12 x 2
#4 x 20 x 2
4 sets of grip
Today:
dynamic warmup: speed box squats
Deadlift
143 x 5
198 x 5
264 x 5
308 x 5 last rep got a bit ugly
BB Row
132 x 10
165 x 3
Close Neutral Chins
3x6 w/ body weight
1x6 w/ +5lbs
Wide Grip Pulldown
#8 x 12
#9 x 8
#10 x 5
Pulldown Abs
#5 x 15 x 3
#5 x 12 x 2
#4 x 20 x 2
4 sets of grip
Thanks guys
Today:
dynamic warmup: speed box squats
Deadlift
143 x 5
198 x 5
264 x 5
308 x 5 last rep got a bit ugly
BB Row
132 x 10
165 x 3
Close Neutral Chins
3x6 w/ body weight
1x6 w/ +5lbs
Wide Grip Pulldown
#8 x 12
#9 x 8
#10 x 5
Pulldown Abs
#5 x 15 x 3
#5 x 12 x 2
#4 x 20 x 2
4 sets of grip
Today:
dynamic warmup: speed box squats
Deadlift
143 x 5
198 x 5
264 x 5
308 x 5 last rep got a bit ugly
BB Row
132 x 10
165 x 3
Close Neutral Chins
3x6 w/ body weight
1x6 w/ +5lbs
Wide Grip Pulldown
#8 x 12
#9 x 8
#10 x 5
Pulldown Abs
#5 x 15 x 3
#5 x 12 x 2
#4 x 20 x 2
4 sets of grip
nice pulling bro...
yep, sooner or later, sometime this year i see a 400lb pull in this log... that is my prediction... did you use that new belt?
an ugly last rep ok if you are conscious about it... i have them here and there... the better you know your body, you will know if you need to bail on a lift...
if it dosnt kill you, it will only make you stronger... er somthing like that
yep, sooner or later, sometime this year i see a 400lb pull in this log... that is my prediction... did you use that new belt?
an ugly last rep ok if you are conscious about it... i have them here and there... the better you know your body, you will know if you need to bail on a lift...
if it dosnt kill you, it will only make you stronger... er somthing like that
Haha I'll get there sooner or later. After I peak this current cycle I'm going to go back to deficit pulls. My deadlift progress has been very slow lately which is better than nothing but last time I started to stall the deficits solved the problem for me.
I don't normally pull with a belt. I'm def using it for squatting on Monday though and I'll try some light deads with it to see what I think.
Im working all weekend but hopefully I can get a conditioning session in somewere and a few sets of neck work.
I don't normally pull with a belt. I'm def using it for squatting on Monday though and I'll try some light deads with it to see what I think.
Im working all weekend but hopefully I can get a conditioning session in somewere and a few sets of neck work.
Today was legs + abs
Squats
121 x 5
154 x 5
198 x 5
Added belt
231 x 3
275 x 3 a little dissapointing
220 x 10
187 x 20
Front Squats
143 x 6
165 x 6
Shut it down, legs were toast, was planning of hitting 3 sets of 6 with 165 today...
Calves
Standing: 242 x 16-8-6
Seated: 110 x 10-7-6
Weighted Hypers
4 sets of 12 w/ 44lbs across traps
Abs
Hanging Leg Raise: 2x15, 1x12
Pulldown Abs: 2x25
Cardio
10 mins incline treadmill w/ weighted vest
Energy levels weren't great to start off with. Should have hit 275 for 4 or 5 reps. Started to pick up as the workout went on though. Since my last exam which was last Tuesday I've had school or work or both every following day. It's starting to catch up on me and I've been real tired lately.
Squats
121 x 5
154 x 5
198 x 5
Added belt
231 x 3
275 x 3 a little dissapointing
220 x 10
187 x 20
Front Squats
143 x 6
165 x 6
Shut it down, legs were toast, was planning of hitting 3 sets of 6 with 165 today...
Calves
Standing: 242 x 16-8-6
Seated: 110 x 10-7-6
Weighted Hypers
4 sets of 12 w/ 44lbs across traps
Abs
Hanging Leg Raise: 2x15, 1x12
Pulldown Abs: 2x25
Cardio
10 mins incline treadmill w/ weighted vest
Energy levels weren't great to start off with. Should have hit 275 for 4 or 5 reps. Started to pick up as the workout went on though. Since my last exam which was last Tuesday I've had school or work or both every following day. It's starting to catch up on me and I've been real tired lately.
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Hellawulf
New member
Don't worry about that girl, she could be the finest girl at your school, in about two years you'll find that there are a million more at every club, bar and party (and they like muscles).
Thanks moya
Bench
121 x 5
149 x 5
171 x 5
193 x 5
215 x 5 x 2
Two lighter sets investigating with a new setup
Military
Worked up to 110 x 4
I've been slowly getting weaker on this... About 4 weeks ago I was at 110x8...
Few sets of DB presses at different angles which also sucked
3 sets of side raises then called it a day because I was so pissed at how shitty this workout was.
Got out the gym thinking I didn't even deserve a post w/o shake and was on the edge if saying fuck it and let myself get fat again in order to push my lifts up.
The crazy thing is I'm looking forward to next time I have to do a cutting diet. At least I can see results each week unlike what I'm doing now.
Found a new setup on the bench with a smaller arch and a slightly different grip that felt a little different but much better on my shoulder. I'll have to try it out with heavier weight, I may end up being a little weaker in which case I'll peak my current bench within the next 2 weeks and then switch to the new technique and work back up.
The shoulder issues I got from dips are still there and military seems to set it off...
Bench
121 x 5
149 x 5
171 x 5
193 x 5
215 x 5 x 2
Two lighter sets investigating with a new setup
Military
Worked up to 110 x 4
I've been slowly getting weaker on this... About 4 weeks ago I was at 110x8...
Few sets of DB presses at different angles which also sucked
3 sets of side raises then called it a day because I was so pissed at how shitty this workout was.
Got out the gym thinking I didn't even deserve a post w/o shake and was on the edge if saying fuck it and let myself get fat again in order to push my lifts up.
The crazy thing is I'm looking forward to next time I have to do a cutting diet. At least I can see results each week unlike what I'm doing now.
Found a new setup on the bench with a smaller arch and a slightly different grip that felt a little different but much better on my shoulder. I'll have to try it out with heavier weight, I may end up being a little weaker in which case I'll peak my current bench within the next 2 weeks and then switch to the new technique and work back up.
The shoulder issues I got from dips are still there and military seems to set it off...
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