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My Training Journal

Trained legs in the early afternoon today

Squats
110 x 5
132 x 5
160 x 5
187 x 5
220 x 3
253 x 5 no sweat

Paused Front Box Squat
(parallel box)
132 x 3
165 x 3
176 x 2
198 x 2 x 2

Standing Calf Raise
132 x 33
132 x 18?
110 x 20? Last few reps weren't full rom

Weighted Hypers
66lbs BTN x 6 reps x 5 sets

Leg Press
305 x 12
330 x 6
 
Not great fun lol, but I don't mind doing them.

Also I'm keeping my belt very loose, just enough to be in contact with my stomach to remind me to push my stomach outward, so not really getting any support from it, when I get back to max weights I'll crank it a bit tighter to help with stability a bit. I only wear it for my top set of back squats though, not for lighter sets or assistance work.
 
Calves are real sore from yesterday. Spent the day today walking around London with the family. Ate semi clean... Had 70g protein via eggs for breakfast, plus some organic yogurt and fruit. Took some wholemeal tortilla wraps to eat on the go and ate 3/4 of a pound of chicken throughout the day with veg. Don't normally eat things like wraps but they are easy to eat while walking around. Had a protein bar, then ate out at a restaurant and had a chicken pizza with garlic bread... And finished off the pizza my brother and mum didn't eat haha. Then came home on the train late and had a protein shake w/ extra virgin olive oil, and a little oats plus an apple and some fish oil then crashed into bed.

Training tomorrow morning...
 
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Chest, shoulders and bi's today

Benchpress
110 x 5
132 x 5
154 x 5
187 x 3
209 x 3
220 x 3

Seated DB
33's x 8
61's x 8
61's x 4

Incline DB
5 sets of 10 w/ 55's

upper chest caught a good pump

Bi's
BB Curls - 4x10
Preacher Curls - 4x8
 
Lots of misc. stuff today nothing impressive:

(light) Squats
132 x 8
176 x 5
231 x 8

High Pulls
132 x 5
165 x 5
165 x 5
176 x 8, 5, 6
132 x 5

Standing Calves
143 x 25, 18

Reverse Grip Bench
143 x 18
165 x 12
176 x 8, 5

Seated Calves
110 x 12
120 x 8

BB Tri Ext
4 sets of 15

Abs
Weighted Decline Situps: 4x12
Hanging Leg Raise: 3x10
 
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Been really having trouble with motivation on and off for the last 2 weeks. I often wakeup not wanting to do anything, let alone cook and then workout. I force myself to do it then get home from the gym and feel lethargic all day. I think it's probably due to an irregular sleeping pattern and not staying active throughout the day. That's also probably why I've smoothed out a bit and havnt been gaining mass.

Need to get back at it. Diet has been good but I've been slacking recording my daily diets...
 
Let me tell you something humans are very habitual creatures. So if you get into the habit of being lethargic and laying around, you will feel like laying around all the time. If you get into the habit of being active and doing stuff, you wont want to lay around you will feel energetic and ready to lift.

I've been in the lethargic mood before too though just bust out of it!
 
Tblock1 said:
Let me tell you something humans are very habitual creatures. So if you get into the habit of being lethargic and laying around, you will feel like laying around all the time. If you get into the habit of being active and doing stuff, you wont want to lay around you will feel energetic and ready to lift.

I've been in the lethargic mood before too though just bust out of it!
Click to expand...

EM and lethargic don't even belong in the same sentence. as you said, humans are very habitual creatures, and EM has a habit of being fuckin dedicated. don't worry about it bro; keep pushin through.
 
Lol thanks guys.

Trained shoulders this morning:

Seated DB
27.5's x 8
50's x 5 <-- probably shouldn't have gone this heavy on a warm up set
61's x 9
66's x 4

tryed a 10th rep on the set with 61's but couldn't lock my right arm out

Side Raise w/ Cables
20lbs each side x 12, 10, 9

Alt DB Front Raise
17's x 15/15
22's x 8/8
22's x 8/8

Bent Over DB Flyes
11's x 18, 15, 10, 10
wow weak

I don't know why but I find bent over raises so awkward and so hard to use any real weight without sacrificing ROM...

Kept the workout fast paced, good workout. My seated db ohp keeps climbing which is good. Cycling the reps seems to work well. I think I'll get maybe 1 more cycle before progress slows down.
 
ExtraMile said:
Lol thanks guys.

Trained shoulders this morning:

Seated DB
27.5's x 8
50's x 5 <-- probably shouldn't have gone this heavy on a warm up set
61's x 9
66's x 4

tryed a 10th rep on the set with 61's but couldn't lock my right arm out

Side Raise w/ Cables
20lbs each side x 12, 10, 9

Alt DB Front Raise
17's x 15/15
22's x 8/8
22's x 8/8

Bent Over DB Flyes
11's x 18, 15, 10, 10
wow weak

I don't know why but I find bent over raises so awkward and so hard to use any real weight without sacrificing ROM...

Kept the workout fast paced, good workout. My seated db ohp keeps climbing which is good. Cycling the reps seems to work well. I think I'll get maybe 1 more cycle before progress slows down.
Click to expand...

The reason you find the bent over db flyes so awkward is because your rotatory cuff really isnt made to handle more than 5-10 lbs. Although it can grow stronger it's never going to get strong enough to handle those heavy weights thats why most bodybuilders use pretty small rom and a lot of heaving to get the weight up
 
Since when did bent over laterals work rotator cuffs...

Internal and External rotator cuffs rotate the arm in each direction, type it in on YouTube to see exercises that strengthen them.
 
Since when did bent over laterals work rotator cuffs...

Internal and External rotator cuffs rotate the arm in each direction, type it in on YouTube to see exercises that strengthen them.
 
Trained legs this morning:

Squats
132 x 5
176 x 5
220 x 5
264 x 5

Front Box Squats
209 x 2 put the box a bit too far back
204 x 3

Weighted Hypers
66lbs BTN x 8,6,6,6,8

Standing Calf Raise
143 x 26, 18

Walking BB Lunge
66 x 10/10
88 x 10/10
110 x 15/15
 
Since always dude! I am majoring in kinesiology in college and I talked to a physical therapist about it, he said for the most part using any significant weight on exercises which specifically require the subscapularis, infraspinatus, teres minor, and subraspinatus (those are the 4 muscles making up the collective rotator cuff) to do a lot of stabilization is going to be too much for the muscles to handle. You want to stick with the light weight for those in general
 
All you told me in that post was that exercises for the various rotator cuff muscles should be done light.

Bent over laterals dont work the rotator cuffs. They work the posterior delts (mine are super sore today from doing the exercise yesterday).
 
The posterior delts are the primary mover with bent over laterals however the infaspinatus and teres minor assist in horizontal abduction, and the supraspinatus initiates shoulder abduction. No need to go heavy with this lift.

Tblock-what do you plan on doing with your kinesiology degree?
 
Diet from today:

Meal 1: 4 XL eggs, + 10 fluid ounces of egg whites, 1 slice wholemeal toast, 4oz apple, 4oz banana, half oz raiains - 65g P, 59g C, 30g F

Meal 2: (post w/o) 2oz whey, 7 fliud ounces of egg whites, 4oz banana, 5oz melon, 1oz raisins - 69g P, 61g C, 4g F

Meal 3: 10.5oz lean steak cooked in butter, 6oz sweet potato, handful spinnach leaves, 3oz blueberroes, 1tbsp evoo - 64g P, 40g C, 35g F

Meal 4: 10oz chicken cooked in 1tbsp evoo, 3oz peas, 2oz sweetcorn. 5oz organic yogurt w/ 1oz dried apricots, 5g fish oil, half oz cashew nuts: 71g P, 40g C, 35g F

Meal 5: 10.5oz extra lean minced beef cooked in half tbsp evoo, w/ mushrooms, peppers, onions plus 1.5oz cheddar cheese. 1 banana and 1 apple - 71g P, 41g C, 35g F

Totals:
340g protein
241g carbs
139g fat
= 3575kcal

those are aprox since I dont count trace macro's like the protein in grains, nuts and veg, or the carbs in eggs blah blah blah
 
ExtraMile said:
I didn't know that. Thanks.

It was just embarrassing to have to use the 10 pounders haha
Click to expand...

yeah man but you stick with the lighter weights and get stronger at that and your shoulders will feel much better than trying to use heavier weight.

It's an exercise thats meant to be done in higher rep sets (12+)
 
No workout yesterday because I felt like total shit again

today:

(light) Squats
154 x 5
198 x 5
242 x 8

High Pulls
132 x 5
176 x 5 x 5

Reverse Grip Bench
143 x 20
165 x 10 (bad setup)
176 x 7
176 x 6

BB Tri Ext
3 sets of 12-15

Weighted Situps
3 sets of 12

about 15 mins of running

Time to make some dietary changes.
 
Short and sweet chest/bi (no homo) session this morning

Benchpress
88 x 5
132 x 5
165 x 5
187 x 3
209 x 3
226 x 2

didn't have a spotter so didn't attempt a 3rd rep at 226

Incline DB
61's x 10
66's x 8
72's x 6

Low Incline Flyes
3 sets of 10 w/ a pair of 33's

then 4 sets of bb curls

and a few sets of high rep machine curls
 
Thanks man.

Although I hate jumping around between different methods for both training and dieting I decided I need a change diet wise. Although Ive gained a little mass since I finished dieting gains havnt been as good as I think they could be.

Im going back to a carb cycling plan and taking in more carbs around my training sessions. With more fats on my rest days. Ill use this as a starting point:

Training Day:
330g protein
260g carbs
120g fat
= 3440kcal

Rest Day:
330g protein
115g carbs
175g fat
= 3355kcal

those will be the macro's if I can eat 5 times a day, but some days when Im less active I may only eat 4 times. This is something I need to sort out. Once I get back to school this will be easier to do also.

dieting for lean gains has been the most exasperating part of my training so far...
 
Ok Im finally giving up on the whole lean gains thing. I'll have to go back to the more traditional bulk/cut method. At least I know I can cut the fat off later on. I'll still be eating clean but I'll start eating more potatoes and oats aswell as the fruits and veggies in large portions to make carbs a bigger part of my diet. Time to start growing... 200lbs @ 15% bf sounds good to me...
 
Not trained for a while due to lack of motivation.

Well needed leg workout today:

Squat
132 x 5
176 x 5
231 x 3
270 x 5

Front Box Squat
209 x 3
209 x 3

Standing Calf Raise
143 x 26
143 x 20

Seated Calf*
110 x 8 x 3
*each set was supersetted with leg press calf raises

"Natural" GHR
4 sets

Leg Press
305 x 15
330 x 8
 
Not trained for a while due to lack of motivation.

Well needed leg workout today:

Squat
132 x 5
176 x 5
231 x 3
270 x 5

Front Box Squat
209 x 3
209 x 3

Standing Calf Raise
143 x 26
143 x 20

Seated Calf*
110 x 8 x 3
*each set was supersetted with leg press calf raises

"Natural" GHR
4 sets

Leg Press
305 x 15
330 x 8
 
ExtraMile said:
Ok Im finally giving up on the whole lean gains thing. I'll have to go back to the more traditional bulk/cut method. At least I know I can cut the fat off later on. I'll still be eating clean but I'll start eating more potatoes and oats aswell as the fruits and veggies in large portions to make carbs a bigger part of my diet. Time to start growing... 200lbs @ 15% bf sounds good to me...
Click to expand...


Atta boy.
 
Wanted to deload my pressing this week so just turned it into an arm workout

Bench
5 x 5 w/ light weight

Reverse Grip Bench
143 x 20
165 x 14
187 x 7
198 x 6

BB Curl
44 x 20
77 x 8, 8, 7

BB Tri Ext
77 x 15, 10, 10, 10

Machine Curl
? x 20
? x 12
? x 8
? x 6 + a few drop sets

staggered the arm training so I would just do a set of rev grip presses then a set of curls and go back and fourth like that. Took a bit of rest inbetween for the first two exercises then the second two were lighter so it was just like supersetting.

Don't know the weights on the machine curls just moved the pin down a notch on each set

Great pump.
 
Wanted to deload my pressing this week so just turned it into an arm workout

Bench
5 x 5 w/ light weight

Reverse Grip Bench
143 x 20
165 x 14
187 x 7
198 x 6

BB Curl
44 x 20
77 x 8, 8, 7

BB Tri Ext
77 x 15, 10, 10, 10

Machine Curl
? x 20
? x 12
? x 8
? x 6 + a few drop sets

staggered the arm training so I would just do a set of rev grip presses then a set of curls and go back and fourth like that. Took a bit of rest inbetween for the first two exercises then the second two were lighter so it was just like supersetting.

Don't know the weights on the machine curls just moved the pin down a notch on each set

Great pump.
 
Took a two week break from back work. So not deadlifted heavy in a while. Back at it now and they felt pretty good.

Deads
132 x 5
176 x 5
220 x 5
264 x 5
308 x 3
341 x 1

Smith Machine Shrugs
220 x 21
242 x 8

DB Pullover
72 x 15
83 x 8

One Arm DB Row
66 x 12 x 3

Cable Row
2 sets of 8

Abs - 4 sets
 
My appetite has responded really well to the high carbs. I ate 6 times yesterday. Hopefully this will help me get past the strength plateau I've hit.
 
Thanks man, good to still see you around. I lowered the protein a tiny bit to accomodate the higher carbs. Ive lowered fats a bit too.

On Saturday when I ate 6 times my totals were aprox: 354g Pro, 290g C, 130g F

I shoot for 60P, 50C and 25F per meal right now. I'll investigate with higher carbs soon too and see if implementing a higher carb intake boosts strength and/or recovery.

My main carb sources right now are: all types of fruit, sweet potato, oats and organic probiotic yogurt. I also eat a lot of veg.

Something I have had at the back of my mind also is maybe a change of training style would be good. The 531 layout worked very well for strength gains when I was powerlifting back in 2010...
 
Trained in the evening today 7:45pm-8:45pm. Back at school tomorrow so I wont be training in the mornings anymore. Kind of glad of it as I got sick of training in the am

Squats
132 x 5
176 x 5
231 x 3
275 x 6

Front Box Squat
209 x 3
220 x 1

Standing Calf Raise
one big stripset starting with 143 x 27

calf stretching

Pull Throughs
3 sets of 12-15 w/ 120lbs

Leg Press
305 x 18
330 x 7 gassed

intended to get 330x10 but my legs were toast. Called it a day there.
 
Thanks T-Cock

today:

Bench
110, 132, 165 x 5
187 x 3
204 x 1
220 x 2
231 x 2

Seated DB
50's x 14
55's x 7 dissapointing...

Incline DB
5 sets of 8-10 w/ 55's

Low Incline Flyes
2x12 w/ 27.5's
2x10 w/ 33's

great chest pump

BB Curls
77 x 8, 8, 8, 7

Incline DB Curls
3 x 8 w/ 22's (strict)

Hammers
38.5's x 10, 8, 7

my bi's are weak haha

big arm pump though

more carbs have given me much better pumps
 
Deads from blocks (bar 3-4 inches below knee cap)
132 x 5
198 x 5
242 x 3
286 x 1
330 x 1
363 x 1

DB Shrugs
88's x 25, 14

Bent Over Row
154 x 5 x 3

2 sets of Curl Grip Pulldowns

Weighted Hypers
66lbs BTN x 8 x 2

2x20 reverse grip bench

BB Tri Ext
88 x 8, 8, 7, 7

Hanging Leg Raise w/ a hold at the top 3x5

2 sets of forearms


the 363 block pull was a bit of a grinder. Felt like it took forever to move but in reality probably only a few seconds lol. 363 is my all time best pull from the floor. But pulling from low blocks is actually very hard because you can't get much leg drive into the bar.
 
Kinda dissapointing leg w/o yesterday

Squat
110, 143, 187 x 5
231 x 3
286 x 4

Front Box Squat
209 x 3 x 2

Standing Calf Raise
143 x 28
143 x 12 couldn't focus

few sets of seated calf raise

Pull Throughs
120 x 3 sets of 12-15

Leg Press
330 x 10
350 x 6

so I deloaded my squat back to an easy 253x5 about a month ago, worked back up while making progress on all the assistance leg work, took time off from DLing and then when I go back to heavy squatting I only manage 1 extra rep at 286...

I think I'm going to give 531 a shot...
 
Well what do ya know exactly the opposite this workout hahaha

didnt have a lesson in the afternoon at school so came home early and fitted an extra meal in before my workout. Had a ~25min power nap before I set off too. I forgot to mension I started taking creatine at 1 teaspoon per day last Friday. Also I had a free sample size serving of Jack3d lying around and I took that pre workout. Well fuck me this was one of the best workouts I've had in a long time. Tunnel vision like focus towards the end too.

Benchpress
bar x a few
110 x 5
132 x 5
160 x 3
187 x 3
209 x 1 destroyed it
242 x 2 YAH BITCHES
176 x 3 x 3 as explosive as possible

Seated DB OHP
33's x a few
61's x 7
66's x 4 +1 w/ a little help out the bottom

then supersetted standing kettlebell ohp (2 sets with 35's and 2 sets w/ 44's) with bent over rows just 4 sets of 10 w/ 110lbs easy reps but kept them strict with hard contractions and quite short rest between sets.

after that I supersetted incline DB curls for 5 sets of 7-12 reps with lying BB tri extensions 5 sets pyramiding up then last set a burn out. Forearms were so pumped I could hardly hold my water bottle.

Finished off by pumping the shit out of my chest with some cable crossovers (no gay)

Walked off like a fuckin gorilla with huge pumps in my chest and arms and still my lats were slightly pumped.

Snapped a couple of pics in the changing room because I felt awesome. Serious endorphin rush from the workout lol.

Felt like god after the workout, really not felt this good in a long time, motivation is very high. Im beginning to think there was something in that Jack3d because firstly my nips have been hard pretty much the whole workout and still now Im at home and have had a hot shower. And secondly fact I just feel on top of the world right now lol. But then again I set a good PR in the benchpress and had a wicked workout so that could factor in.

Hard to know if the workout quality was a result of extra food and sleep or the supps or both.

A few pics:

2e376ft.jpg


33o1o9t.jpg
 
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yeah man supplements like that can really help get the motivation going again. Plus I find creatine to be very effective for strength. I havent taken it in 4 months and I think its about time to start it up again.

Awesome bench though and you're looking solid in those pics
 
Dude, 242x2 is awesome. You're looking badass in those pics too, haha. This makes me wanna try a preworkout some time. I never have.
 
Hanks guys.

@ corey: Im usually against pre workouts, and I'm sure if I used it often the effect wouldn't be as noticeable. It may have been a combination of diet and the supps too. I just had a sample size portion lying around so I tested it out. I won't be buying a full tub of the stuff.

Besides when you can take something that gives an effect as strong as that at first, then build up a tolerence to it you know it's not great for your health.
 
yeah especially guys who take that stuff every single workout. When they stop taking it it's going to be hard to have any motivation to go to the gym. However used sparingly supplements can be very helpful for getting a new record and just getting motivated for a workout that you really aren't feeling
 
Not trying to be a downer, but that tunnel vision and huge pump you got was a result of your first time using jack3d, even if it was just a scoop.

As you may or may not know I have used that stuff for about a year total, it became a staple of my workout and without it I could simply not workout. At my highest I was taking about 3 heaping scoops of that concoction.

I stopped at the beginning of this summer once I realized that I could hardly feel it anymore despite my massive doses, and I read up that it can give you some serious stim dick.

Now I can workout just as well as I could on jack3d, however my pumps are definitely not as big. However my strength has kept improving.


Moral of the story: EM you have some great dedication and motivation, taking jack3d regularly will only hinder you, you don't need it.

If you want pre workouts look into ones without stims and maybe just pop a caffeine pill with a stim free pre workout before you go to the gym, thats what I do.
 
advising him to pop a caffeine pill and not use stims in kind of pointless because caffeine is one of the stronger and more habituating stimulants in jacked. I dont see anything wrong with occasionally using some jacked before workouts but obviously keep it to the rare occasion
 
A caffeine pill has 200 mg of caffeine, a stiff cup of coffee.

Its a little something that will help you get your ass in gear before a workout, nothing to the extent of jack3d. Most people have over 200 mg's a day in their morning cup of joe.

Jack3d, on the other hand, has some hard stims in it. The most prominent being 1,3 dimethalyne(sp), this will test positive as an amphetamine on quite a few drug tests for both college sports and the military. Look it up.

As many of you know 1,3 also leads to an effect known as "stim dick", can you say "Bye, Bye Boner"?

This is just one of the many stims in jack3d, another being theophynilline which is often used as a prescription drug. Read my logs, I used to be a jack3d fanatic but as of lately I have realized it is just not worth it.

A simple caffiene pill is Nothing compared to jack3d. BTW jack3d has 70 mg of caffiene per scoop, most people end up using 3.
 
still what I'm saying stands. Try taking 200 mg of caffeine before every workout for 1 months. Then go to a workout without taking it and you will possibly have headaches or at the very least not be able to workout as well. And that thing about Methylhexanamine causing false positives on drug tests is a load of shit. It's the classic thing: some guy who has been taking jack3d see the "meth" prefix in methylhexanamine and notes that jack3d gave him some good stimulation in the gym (as any formula with a bunch of mild stimulants combined will). He immediatly starts telling his buddies how it has some hard core shit in it, etc, and soon the rumor spreads. That or the fact that people getting positives on drug tests are defintiely looking for excuses as to why they tested positive.

In addition, theophylline was removed after the initial run of jack3d quite a few years ago
 
mike i agree totally which is why i said im not buying a tub of jack3d. You're right about the 1,3Dimethylamylamine, that is also used in high doses as a party drug. I am very insensitive to stims though, and I wouldnt want to be popping caffeine pills pre workout. I dont have any intention to use pre workout products, I just had a sample of jack3d kicking and thought I might aswell give it a try.

tblock: I wouldnt be suprised if 1,3 Dimethylamylamine tests positive as drug use since it is on a molecular level quite close to amphetamines, and like I said it has been used as a party drug, I think New Zealand are currently trying to get a ban on it. You're right about caffeine though, I took a green tea extract supp for a while about a year ago without realising each pill had 80mg of caffeine, taking two pills twice a day. Once I stopped I got massive headaches every day for the few days following. I've had this before following periods of drinking a lot of strong coffee.

Deadlift day today:

Deadlifts
132 x 5
176 x 5
220 x 3
264 x 2
308 x 1
352 x 2 ugly

Standing Calf Raise
rest pause set: 143 x 28-12-10

Walking DB Lunges
55's x 12 each leg x 3 sets

Lying Leg Curl
95 x 12
95 x 8
80 x 8

Weighted Decline Situps
4 sets of 12

Trying to be explosive on deadlifts and it just makes my form go to shit; hips shot up and back rounded. Wierd because I did 363 off low blocks last week and managed to keep good form...
 
Got my 531 weights sorted for everything except OHP which I will test on Monday. I dialed my DL estimated max back a little to keep my form decent. I pulled 352 yesterday for 2 reps but left some in the tank because I just thought what is the point in getting in a few more reps that look like shit?

Ill be lifting 3x a week so 9 days before repeating the same workout, but each muscle group will be hit every 5 days. My squat and DL days will be lower body workouts and my bench and ohp will be upper body.
 
even if it was ugly good job on 352x2. Any decent drug tests these days should not have a positive for something like 1,3 Dimethylamylamine. However before recent years it's possible some tests could have had a false positive

also if you have ever tried a real amphetamine the legal alternatives just cant compare to the real thing, there is a major difference between say 1,3 Dimethylamylamine and dextroamphetamine. The amount of euphoria and focus you will get from the second will be much stronger, and in addition you will have much less harsh jitteryness and overstimulation (in proper doses). However dont try amphetamines haha
 
warmed up with light side raises and presses with the empty bar

BB OHP
Worked up to 110x10 (PR)
then 121x3 - this set was shitty

Wide Grip Chins
15
10
8
7
5

Incline DB
61's x 10
66's x 8
72's x 6

Low Incline Flye
33's x 10 x 3

Lying BB Tri Ext 5 sets of 8-12
supersetted with
Incline DB Curls 5 sets of 6-10

BB OHP is such an awkward and annoying lift...
 
Aw come on now. BB OHP is possibly my favorite lift. There is nothing more satisfiying than shoving heavy shit over your head.
 
coreygb said:
Aw come on now. BB OHP is possibly my favorite lift. There is nothing more satisfiying than shoving heavy shit over your head.
Click to expand...

a lot of people say that but it's not for me

feels awkward, I never feel like I can really explode into the bar like I can on a benchpress and I find it very hard to make progress on

and nothing is gayer than getting psyched ready to lift a bar that doesnt even have a 45 on each side... lol
 
ohp is known to be a much better test of strength and is also safer on the shoulders. The fact is that most people dont like stuff they suck at though. I used to get so frustrated on ohp when I wasnt progressing. Once you start seeing some progress you will like it more
 
OHP feels worse on my shoulders than bench, one of the reasons I started using DB OHP instead.

and I suck at OHP but I wouldnt say Im a weak person haha so for me at least, it's not a great test of overall strength

or maybe it is and Im just a weak bitch who is only good at benching??? :(
 
OHP is a very natural movement and it should not feel awkward.

You'll get shoulder problems if your bench and OHP are not correctly proportioned.
 
no man you definitely arent weak haha. I mean just think about it though pushing a weight over your head is much more natural than laying down on a bench and lowering it to your chest. Before recent years ohp was like bench, ie anyone who lifted would be taking about their how strong their press was.

Its interesting that you get shoulder pain from overhead pressing though, I have definitely had pain from benching but never ohp. Would you mind filming yourself overhead pressing sometime so we could see your form? Also how often do you ohp?
 
Could be any number of things. Could just be that you are very chest dominant (as opposed to shoulder and/or tri) on bench. Could be lack of stability when doing press while standing. Could be weak external rotators or flexibility issue in your shoulder. Form perhaps?

Ever tried behind-the-neck presses instead?

Your OHP is definitely low compared to your bench though, just a tad over 50% from the looks of it. A more standard ratio is something around 65% I'd say, at least for people who train both lifts. And then people doing 70%+ are probably pretty shoulder dominant. Though from what you said above, not sure that you really consistently train it, so it could also be that.
 
_cato_ said:
Could be any number of things. Could just be that you are very chest dominant (as opposed to shoulder and/or tri) on bench. Could be lack of stability when doing press while standing. Could be weak external rotators or flexibility issue in your shoulder. Form perhaps?

Ever tried behind-the-neck presses instead?

Your OHP is definitely low compared to your bench though, just a tad over 50% from the looks of it. A more standard ratio is something around 65% I'd say, at least for people who train both lifts. And then people doing 70%+ are probably pretty shoulder dominant. Though from what you said above, not sure that you really consistently train it, so it could also be that.
Click to expand...

It could be a weakness in the rotator somewere that is causing discomfort, that's true.

I trained bb ohp consistently for a very long time with very little gains. The only thing I found that worked was picking 3 different weights and just alternating which one I used each week and trying to make rep PR's. That got some progress going and when it stalled I did the same with seated DB ohp, I also got some good progress on that until it stalled, so now I'm back to doing bb ohp. So we'll see how it goes from here.
 
been getting to sleep lately and it finally caught up on me today. Very hard to keep my mind focused especially during the assistance shit.

Squat
88 x 5
132 x 5
176 x 5
209 x 5
237 x 15

was working in with some other guys who were using a different bar to the one I normally use. This one is the same length but slightly thicker and completely smooth in the middle. A little hard to hold stable on my back...

Romanian Deads
132 x 8
176 x 8
220 x 6
242 x 6
253 x 6
226 x 8

then:
2 sets of calves
3 sets of leg curls
3 sets of leg presses

none of which were anything impressive

skipped abs because I didn't feel great

I think I'm going out with my family on Friday so I'll do my bench w/o tomorrow

I need sleep!
 
Bench day today

Bench
88 x 5
110 x 5
149 x 5
170 x 5
193 x 10

got through my bench sets pretty quick and did a lot of accessories

Bent Over Rows
110 x 10 x 5
132 x 6

High Incline DB
quick warm up w/ 38.5's
55's x 16
61's x 11
66's x 6?

Seated DB Shrugs
77's x 18
77's x 14?

Arms
Smith Machine CGBP / EZ Bar Curl - 5 sets each
Overhead Rope Ext / Zottman DB Curls - 3 sets each

:rainbow: :confused:

Facepulls - 3x20
Abs - 5 or 6 sets
Cable Flyes - 2 sets to finish off the chest
 
Bench day today

Bench
88 x 5
110 x 5
149 x 5
170 x 5
193 x 10

got through my bench sets pretty quick and did a lot of accessories

Bent Over Rows
110 x 10 x 5
132 x 6

High Incline DB
quick warm up w/ 38.5's
55's x 16
61's x 11
66's x 6?

Seated DB Shrugs
77's x 18
77's x 14?

Arms
Smith Machine CGBP / EZ Bar Curl - 5 sets each
Overhead Rope Ext / Zottman DB Curls - 3 sets each

:rainbow: :confused:

Facepulls - 3x20
Abs - 5 or 6 sets
Cable Flyes - 2 sets to finish off the chest
 
Decided to finally ignore my ego and start deficit deadlifting. This is the exercise that pushed me through my big deadlift plateau a couple of years back so hopefully it will work again.

Deficit Deadlifts
110 x 5
176 x 5
242 x 3
286 x 1
308 x 2
330 x 3
352 x 1

well what do ya know my deficit pulls go a lot smoother than regular deads

Grip Work: 3 sets of static BB holds

Standing Calves
143 x 30
143 x 22

Lying Leg Curl
3 sets of 12-15 doing 1 leg at a time

Leg Extension
110 x 30
130 x 12
150 x 8

short and sweet, kept the assistance work simple and pushed it hard.
 
moya said:
lifts still looking strong in here... killed those deficit pulls...

...what kind of supplements you using now a days?
Click to expand...

GEAR, N2KTS, wheytobuildmuscle, powerchews, n2burn, skeletal balm and n2-stim

oh and I started using N2-shampoo, that has really boosted my strength

LOL just kidding

I take a protein shake made of whey protein and egg whites post workout, and occassionally I fit in a shake somewere on rest days. I always get some real food in with my shake meals though.

Last time I bought my protein powder there was a cheap creatine mono powder on offer and I bought some, so I started taking that at 1tsp per day too.

No other supps. Just food :chomp:

how about you?

obsessedwliftin said:
Nice work em!

Sent from my DROID2 GLOBAL
Click to expand...

C0LUMB0 said:
Good work EM ....keep it up bro.
Click to expand...

thanks
 
been thinking quite a bit about my training and how to get it going again. My progress on the squat and deadlift went pretty well for the first half of this year but slowed right down to a standstill. My bench gains have been few and far between I really need to improve my bench technique so that's just a work in progress.

So I decided to start pulling from a deficit for my deadlifts. As for squatting Im thinking about buying some knee wraps to feel out heavier weights and try to get past this plateau. Not certain but thats one idea I had. I've also been stretching my adductors and hips out a bit lately because I think if I had the flexibility to squat a bit wider but still keep good form I could squeeze a bit more strength out.

Im also looking at new ways to fit more food in throughout the day without having to force feed too much, that should help with everything.
 
Very interested in seeing what you come up with bro. I have been looking at wraps myself. I had to do my squats like you did your bench. My form wasn't terrible but it really needed work. So I forced myself to drop back on weight and gradually rebuild and I am at a sticking point at the moment. I have a difficult time when I do my squats too wide due to flexibility, but I feel like I can push more weight when wider. So keep us updated on this bro.
 
The other idea I had was to start using bands with my squat. I have a pair of the lightest ones so they would probably work quite well.
 
Going to a big party later so was pushed for time and I knew nutrition later this evening would be sub-optimal to say the least haha

So just did assistance work tonight. Good pre party pump haha.
 
Late squat w/o today. Got done in 60 mins.

Squats w/ Light Bands
used red bands choked around the bottom of the squat rack
bar + bands x a few
88 + bands x 5
132 + bands x 5
176 + bands x 5
209 + bands x 3
242 + bands x 3
253 + bands x 2
264 + bands x 1
176 + bands x 2 reps x 3 sets


bands add about 50lbs at the top maybe a little more

Standing Calves
154 x 23
154 x 17
154 x 12

Weighted Hypers
66lbs BTN x 8, 8, 7

Leg Press
330 x 12
350 x 6
 
yeah that looked hard as fuck even when he was just standing there with it on his back. Mike said his training max so he maybe just meant the highest 1 rm the guy had pushed to during normal workout sessions
 
Exactly what T-Block said.

I don't think he trains with that kind of weight. I think that was a one shot deal where in the moment with the crowd and everything he was able to push it. Do I think he could do it again in his average training session? probably not...
 
He is a bb'er by the sounds of it so chances are he doesn't often squat for a max anyway.

Also that is why the monolift was invented, because with huge weights like that the walkout is so hard it fucks your setup up. It's pretty worrying watching a guy try to walk out 1000lbs in competitions that don't use monolifts...

Maybe he has squatted 825 much more smoothly before in his off season but being much lighter and more depleted aswell as having a croud messed it up for him? I sure wouldn't want to risk embarrassment by going out and trying to squat a weight way over anything I had ever attempted before...
 
It may have been a weight he had lifted before, just not since his cutting regimen.

All I meant by my comment is that I doubt he trains with that kind of weight on a given session. I do agree the walk out can be detrimental to the lift at higher weights.
 
OK quick update I hit these this week:

Squat 314x2
Bench 270
Deadlift 418

Also been growing quite well, currently in the mid 180s:

2n8zzif.jpg
 
EM I am proud of you lil brother! You've learned a lot and applied it all well. You're probably the most swoled bro in your class huh?

You look great man, keep it up!
 
EM I am proud of you lil brother! You've learned a lot and applied it all well. You're probably the most swoled bro in your class huh?

You look great man, keep it up!
 
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