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My Training Journal

Today -
Squats:
47.5kg x 5
57.5kg x 5
70kg x 5
82.5kg x 5
92/5kg x 2 + half of rep 3, failed.

High Pulls:
60kg x 5 - wasnt pulling the bar very high...
55kg x 5, x4sets - got the bar right up to mid chest height.

Flat BB
37.5kg x 5
47.5kg x 5
57.5kg x 5
67.5kg x 3
72.5kg x 3
57.5kg x 8 - medium grip, no leg drive, let the chest do all the work.

Chins
4xfail, reps went 7,5,5,4

Incline DB
20kg x 14 - had to stop, for some reason my forearms were so worn out i couldnt hold the db any longer
17.5kg x 12 - had to stop again, couldnt grip it, wtf

Some heavy grip work.

Im pretty pissed now, only my second week in and Iv failed at squats, maybe I started the weights too high...

My shoulders are still sore from friday, its sore and stiff right in deep in the shoulder, as if it is my rotator cuffs, I think Im probably going too deep on the dips because this seems to happen whenever I do dips, I thought it was just because on those days I have heavy bench and dips in one workout and my shoulders took a beating but its not really sore delts anymore its deeper...
 
Pretty beat up right now...
-Rotator cuffs still a bit sore especially right shoulder one.
-Knee's are a little sore, just above them like the very bottom of the quad
-Left Wrist is sore
-Stretch marks are getting worse

I know what caused it all, rotator cuffs was from going too deep on dips I think, knees is from doing alot of biking as cardio lately and sprints on my bike, the heavy triples Iv been doing when squatting, doing a heavy double wont be helping. Wrists are sore cuz Iv been doing alot more wrist/forearm work lately especially seated db wrist curls. Stretch marks well thats just like my progress report lol.
 
Is it just soreness, or does it feel like tendon and joint pain? If its the latter then you are not doing your body any good and you need to back off, you may be doing a few of your forms incorrecty, if its just muscle soreness, then keep up the hard work...
 
I've noticed that as my dips get heavier and heavier, my wrists will get sore. i guess just from holding that weight up.

Another thing to consider on that shoulder is flat bench press. This movement has ruined many a shoulder. It happens when you flair your elbows out to far. Next time you bench be conscious of where your elbows are, especially on the heavy set. I'll have great form in warmups, then that all goes to hell as i get closer to failure on the work sets.
 
OneBreath said:
I've noticed that as my dips get heavier and heavier, my wrists will get sore. i guess just from holding that weight up.

Another thing to consider on that shoulder is flat bench press. This movement has ruined many a shoulder. It happens when you flair your elbows out to far. Next time you bench be conscious of where your elbows are, especially on the heavy set. I'll have great form in warmups, then that all goes to hell as i get closer to failure on the work sets.
Click to expand...

Yeah dips are hard on the hands and wrists especially on my gyms little thin bars than I can barely grip lol.

Flat BB... I bench with an arched back, wrist angle adjusted to that the elbows come closer in and I imagine pulling the bar apart to engage the lats, so no, i dont flare my shoulders. I use the exact form of this diesel crew video SL posted up here... Ill try and find it some time.

And yeah I think the shoulders is from the dips, Iv been going real low and on dip days my shoulders are toast...
 
Hellawulf said:
Is it just soreness, or does it feel like tendon and joint pain? If its the latter then you are not doing your body any good and you need to back off, you may be doing a few of your forms incorrecty, if its just muscle soreness, then keep up the hard work...
Click to expand...

With the knees its right at the bottom of the quad, not the knee but just above it. Shoulders its inside, the rotator cuffs Im pretty sure and wrists it is probably with OB said and dips I think as Im dipping twice a week now.
 
Couldnt go to the gym on wednesday, Iv had real bad headaches all week every day. For a while I was having 240+mg of caffeine per day and then for a few weeks that went up to 480+mg a day. I was getting that mostly from my green tea extract supplement, then I ran out of it and just stopped, the caffeine really hit me. The green tea extract were 200mg of green tea extract per tablet with 80mg caffeine, i was having 2 with breakfast, 2 pre workout, 2 before bed. That totals 1200mg green tea, most places say to take 1000-1500mg of green tea extract a day so I thought that was allright... Loosing my appetite from the hot weather didnt help either. Things are kinda rough atm, Im only getting 7 hours of sleep a night because of coursework from school, headaches all the time, gaining weight instead of loosing it, aches and pains as mensioned above, hit a sticking point on ATG squats and Iv been feeling sick in the mornings. This isnt going too well ..lol.
 
KoRiN said:
Caffeine before bed? WTF!!! I should hit you with a barbell!
Click to expand...

Lol, caffeine doesnt effect me before bed, I still sleep like a baby i didnt even relise it had that much caffeine until a while ago, I had been doing it for a while without realising.

You get my pm?
 
Hang in there extramile....watch your diet closely while not training. You could use some time to recover - you've been going hard at it for a long time. Keep us posted!
 
I've had the no caffeine headaches too. As soon as i feel it coming on, a diet mountain dew will knock it right out. I'm not recommending this! lol
 
Today -
Flat BB:
37.5kg x 5
47.5kg x 5
57.5kg x 5
67.5kg x 5
75kg x 5
57.5kg x 10 medium grip no hip drive.

DB Shrugs
32.5kg x 5 x2sets, not very good contraction
30kg x 5 x 1 set still not the best contraction
27.5kg x 5 x2sets better

DB Pullover 20kg x 20, x2sets

Chins 4xfail

Dips - couldnt go deep cuz of shoulder so had to keep elbows in and go to parrallel, 2 sets then did 1 assisted set as I was only getting 5-7 reps.

shit workout, Im taking a week off now, Im just gonna do abs, forearms and cardio.
 
Good to be back in the gym again!

Deads - form practice.
135lbs x 8 - double overhand
175lbs x 8 - double overhand
198lbs x 5 - easy
225lbs x 5 - pretty easy, just wanted to test my form when it got heavier, not near failure though.
198lbs x 8 from 35lb plates - the bottom part is where I struggle, these werent even that hard though. - double overhand. Grip is really getting better!

When Im deadlifting again Im gonna start from 198lbs and build from there.

Smith Machine Standing Calf Raise (on block)
bar x 10
bar + 35lb plate per side x 10
bar + 45lb plate per side x 13, 11, 10
bar + 35lb plate per side x 14 done kind of as a drop set after that last heavier set above.
LOVE THIS EXERCISE! NEVER DONE IT BEFORE...

One Arm DB Hammer Preacher Static Holds:
38.5lb DB x 1min per arm, 3 sets. (I failed at 65 sec in first set, about 60 in second and 55 sec in last set)

Seated DB Wrist Curl:
35lb db's x 8, x2sets

Pinwheel Curls:
38.5lb DB's x 15 per arm
45lb DB's x 7 per arm

pretty sick workout, not doing anything thats really too hard just going because I enjoy it, taking a week off from heavy lifts. I love those static holds and smith calves though :p


What Iv eaten today:

8.00 - 800ml whole milk, 3 raw eggs, 2 bananas, 4tbsp ANPB, 115g oats. Drank two thirds.
11.15 - egg muffin and sausage sandwich from school - forgot my lunch from home.
12.35 - southearn fried chicken burger in a bap with potatoe - see above
4.00 - 1 large orange, rest of morning shake
6.00 - aprox 60z piece of cod, chips
7.45-8.30 - workout
9.00 - 800ml chocolate milk - not got any whey atm.
10.00 - planning on having some chicken + vegetables, a 3-4egg vegetable omlette or some other meat.

not really the best day tbh. tomorrow will be better. when the whey Iv ordered arrives it will get better also.
 
EM, cut out the fried food and peanut butter if your cutting bro.
if you must drink choco milk drink it post workout only.

just lookin out for ya bro.

you can cheat with it once or twice a week if you must
 
iggy said:
EM, cut out the fried food and peanut butter if your cutting bro.
if you must drink choco milk drink it post workout only.

just lookin out for ya bro.

you can cheat with it once or twice a week if you must
Click to expand...

yah bro its chocolate milk just unti my whey arrives. And the 11.15 & 12.35 meals were cuz i forgot my lunch.

Ill post up what I ate today later :)
 
YESTERDAY:

Incline BB
-some warmups-
110lbs x 8 20 inch grip
121lbs x 5 normal bench grip - realised this was harder than usual so stopped here.

Chins 3x near fail

-Core Strength Circuit-

Pinwheels, 2 sets
 
Today - Forearms & Calves.

1 Arm Hammer DB Preacher Static Holds
38.5lb DB x 65 secs per arm - failure
45lb DB x 30 secs per arm - failure. 2 sets.

Smith Machine Calf Raise On Block
One 45lb Plate per side x 16 reps, x2sets
One 45lb Plate + 1 6lb Plate Per Side x 12 Reps. 1 Set

Same But With Front Squat Bar Placement
One 45lb Plate Per Side x 15 reps, x1set
45lb + 6lb plate per side x 13 reps - last two were partials
-dropset, dropped it down to a 35lb plate + 6lb plate per side and got 10 reps.

Close Neutral Chins:
Bodyweight, 4 sets near failure - reps went 8,8,7,6 - getting better!

Seated Machine Calf Raise:
90lbs x 9,8,7

Pinwheels:
45lb DB's x 8 reps per arm. x2sets
38.5lb DB's x 15 per arm.
 
What I ate today:

8.00 - 1 large orange, 1 medium banana, 50g protein shake (700ml whole milk, 42g whey)
11.15 - 1 tortilla wrap with chicken, salad and peppers, natural peanut butter bar
12.35 - same as above but with no bar
-whey has arrived, a protein bar will go somewere between these meals soon-
4.30 - large portion of chilli home made from kidney beans, chilli peppers and lean mince beef, aprox 70g basmati rice.
7.30 - 120g oats, 3 tbsp peanut butter, 20g protein shake in water
7.50 - 8.50 workout.
9.00 - mars bar, same protein shake as I had with breakfast
11.00 - gonna have 300g cottage cheese now...
 
cut out all of the bars.

dont eat carbs until 12pm.

quit eating carbs by 6pm.

eat a lot more veggies and spinach.

cut out the peanut butter.

eat more fish (ex. tuna, salmon, orange roughy, shrimp, tilaipia)
and less protein shakes.

try cutting your cals and making sure they are at a right amount.

then you should drop a lot of weight bro.
 
Ah bro thanks...

The peanut bars its just untill I make my protein bars.

SO no carbs with breakfast?!

Yep I try and have as many veggies as possible Im aiming for 3 portions a day with 2 portions of fruit

I hate fish lol

I usually have 2 scoops of whey a day
 
just try to cut out eating carbs and fats at the same time.
that will slow down your cutting.
 
SCREW said:
hey bro hows it goin'?
Click to expand...

pretty crap tbh bro, weights are stalled, not really loosing much weight.

Monday will be the deciding day, Iv taken a week and a half off from heavy lifts, Monday I start my program again and reset squats. If it goes well then Ill be happy, if my bench stalls then Ill be mega pissed, bench was just starting to improve. In 3 weeks Ill be up to my squat weights from the week before I stalled so hopefully Ill push through that. Only time will tell.

You? Hows your trainin goin? Hows the CGBP doing?
 
Flax oil is awesome. throw it in some salad or in a spinach salad like i do.
call me crazy but i love the taste. or you can just throw it on WW bread.
 
What I ate today:

8.00 - 2 bananas, 700ml whole milk + 30g whey. Multivitamin + 2gfish oil
8.35-9.05 30mins biking, steady pace - 15-16mph the whole time
11.15 - peanut bar, 1 tortilla wrap with 20g protein worth of chicken, peppers, salad
12.35 - 1 tortilla wrap, 20g worth of chicken, salad, peppers again
3.30 - protein bar - 50g protein, 15g carbs
3.45 - 4.15 - 30mins biking, slower pace 13-14mph most of the time
4.30 - 1 orange, 1 cup coffee, 2g fish oil, 130g yoghurt, 20g cheese

Thats what I had so far, thats aprox 190g carbs and 160g protein, not sure about the fat

What I plan to have -
6.30 - 7oz steak, sweet potatoes, some sort of vegetables
7.15 - 100g oats, 300ml whole milk, 20g whey
7.30-8.30 - workout
8.45 - 40g whey in water, white bread + jam somthing fast digesting like that
9.30 - 3 large whole eggs in omlette with green beans and spring onion
10.30 - maybe some cottage cheese somthing like that with 2g fish oil

this chunk would be aprox 160g protein and 150g carbs. That will be a total of 340g carbs and 320g protein sick thats 1.8 x bw in protein and 1.9 x bw in carbs. If I had a bigger breakfast that would be even better!

Lets just try and get all these meals down like I plan...
 
Today -
ATG Squats: - Reset these, put the weights back 15lbs
BB style Squats:
90lbs x 5
110lbs x 5
138lbs x 5
Wider Stance, feet pointing outwards:
165lbs x 5
187lbs x 5
ALL EASY

Clean Grip High Pull
110lbs x 5
127lbs x 5
127lbs x 5
135lbs x 5
135lbs x 5

Flat BB:
90lbs x 5
110lbs x 5
135lbs x 5
155lbs x 3
171lbs x 3 - nearly at the 175lbs!
135lbs x 8 medium grip no hip drive or diliberate lat useage, all chest, shoulders & triceps.

Wide Grip Pulldown:
3 sets of 11, 1 set of 7. Lots of lat stretching between sets

Close Neutral Chins:
Bodyweight (179lbs) x 6,5

Incline DB:
45lbs x 13
45lbs x 11 grip ran out

Some Forearm work - seated db wrist curls and db hammer preacher static contractions, staggered sets.

pretty sick
 
What I Ate Today

8.00 - 2 smallish bananas, 700ml whole milk, 30g whey, 1 multivitamin, 2g fish oil
8.30-9.00 - cycling, fast but maintainale - 15-16mph
10.15 - 11.00 - tennis in P.E at school
11.15 - 1 tortilla wrap with salad, peppers, 20g worth of chicken and a natural peanut bar
12.35 - same as above but no peanut bar
3.30 - protein bar - 15g carbs, 50g protein
3.45-4.15 - cycling, 12-13mph, quite hard legs were kinda worn out but kept it up
4.30 - 120g yoghurt, 1 orange, 1 cup coffee, 2g fish oil
7.00 - 7oz steak, sweet potatoes (not sure how much in weight), carrots, sweetcorn, sweed
7.45 - 8.45 - workout
8.45 - Post workout 42g whey in water, twin king size twix (50g fast carbs)
9.45 - 3 whole large eggs, half a green pepper, 30g cheddar cheese (all in an omlette)
11.00 - 200g organic cottage cheese, 1 cup green tea, 2g fish oil

fuck yeah aprox 330g protein and 350g carbs which were mostly slow digesting exept 15g sugars mostly in the protein bar, 15g sugars in the yoghurt and whatever fast carbs in the milk.. oh and post workout obviously. Man I love it when I nail my diet down and eat like this :D
 
ExtraMile said:
What I Ate Today

8.00 - 2 smallish bananas, 700ml whole milk, 30g whey, 1 multivitamin, 2g fish oil
8.30-9.00 - cycling, fast but maintainale - 15-16mph
10.15 - 11.00 - tennis in P.E at school
11.15 - 1 tortilla wrap with salad, peppers, 20g worth of chicken and a natural peanut bar
12.35 - same as above but no peanut bar
3.30 - protein bar - 15g carbs, 50g protein
3.45-4.15 - cycling, 12-13mph, quite hard legs were kinda worn out but kept it up
4.30 - 120g yoghurt, 1 orange, 1 cup coffee, 2g fish oil
7.00 - 7oz steak, sweet potatoes (not sure how much in weight), carrots, sweetcorn, sweed
7.45 - 8.45 - workout
8.45 - Post workout 42g whey in water, twin king size twix (50g fast carbs)
9.45 - 3 whole large eggs, half a green pepper, 30g cheddar cheese (all in an omlette)
11.00 - 200g organic cottage cheese, 1 cup green tea, 2g fish oil

fuck yeah aprox 330g protein and 350g carbs which were mostly slow digesting exept 15g sugars mostly in the protein bar, 15g sugars in the yoghurt and whatever fast carbs in the milk.. oh and post workout obviously. Man I love it when I nail my diet down and eat like this :D
Click to expand...

Killer! Keep this up and you will be setting serious PRs in no time.
 
SouthernLord said:
Killer! Keep this up and you will be setting serious PRs in no time.
Click to expand...

Yah I set bench records everytime i bench, and its all easy! Next monday I will hit the big 80kg (175lbs) Iv been after for ages! Thats my bodyweight :p

You think Ill loose any BF eating like this?
 
ExtraMile said:
pretty crap tbh bro, weights are stalled, not really loosing much weight.

Monday will be the deciding day, Iv taken a week and a half off from heavy lifts, Monday I start my program again and reset squats. If it goes well then Ill be happy, if my bench stalls then Ill be mega pissed, bench was just starting to improve. In 3 weeks Ill be up to my squat weights from the week before I stalled so hopefully Ill push through that. Only time will tell.

You? Hows your trainin goin? Hows the CGBP doing?
Click to expand...

well its going pretty good i have been really busy the last week or 2 and havent had enought time for all of my workouts but after friday i will nothin to do after school :)

so far my CGBP is going good, well see how good it really goes in 3 weeks :biggrin:
 
What I ate today isnt even worth posting up, it sucked bad. started off allright but was busy all evening going to get a haircut, had to go and help move around aload of furniture and a few other things, only really had time for several peices of fruit and some coffee. Oh and i forgot to take my multivitamin in the morning lol.

Not looking good for tonight or tomorrow either, just realised theres no chicken for me to take to school so Ill have to buy a school dinner. Also I ate the last tub of organic cottage cheese yesterday so a bit stuck as to what i should eat now before bed, I cant really start cooking either at this time so Ill probably have to opt for a whey shake + ANPB

damnnn
 
Today - Had to miss dips and pullovers cuz of rotator cuff.

ATG Front Squats (this is meant to be a light ATG back squat day but I thought it would be light enough to front squat)
90lbs x 4
110lbs x 4
135lbs x 4
160lbs x 2 and a half, failed. damn I didnt know my front squat was this weak
160lbs x 4 Back squat instead of Front

Incline BB:
(i hate incline bb and chest was still aching from monday)
90lbs x 8
110lbs x 5
120lbs x 5 - hard, was only meant to be 1 work set so left it here.

Deads:
135lbs x 5
175lbs x 5
198lbs x 3
230lbs x 6 x2sets
242lbs x 3 x2sets
175lbs x 8 narrow stance, narrow grip
Was pretty annoyed about these, before with the worse form, ass too high and bar too far forward I did 230lbs and got 5 reps easy...

CGBP:
110lbs x 8 - was meant to be warm up but hurt my rotator cuff

Rolling DB Extension (small decline, not steep)
35lb DB's x 8
38.5lb DB's x 8 - both just testing out what weight to use

Db Shoulder Press
50lb DB's x 6
45lb DB's x 7

Rolling DB Extension (work sets now, slight decline again)
45lb DB's for 3 sets, got 9 on the first, then 8 then 7. Got a great pump

Underhand Chins 2 sets 7 reps


Pretty shit workout tbh. With deads Im just gonna keep pulling heavy maybe switch the style up a bit I liked the narrow stance and narrow grip might start doing them like that, just picking away at it last time this happened thats what I did and after a few weeks I started to add some lbs to it.
 
Why do you insist on going till failure, stop working out like that, leave one or two reps in the tank! Your form on deads sucked big time you know, your lower back was round, you were pulling with your lower back not with glutes, hips and stuff. Your stance was too wide, I think, it might be the camera angle though.
 
KoRiN said:
Why do you insist on going till failure, stop working out like that, leave one or two reps in the tank! Your form on deads sucked big time you know, your lower back was round, you were pulling with your lower back not with glutes, hips and stuff. Your stance was too wide, I think, it might be the camera angle though.
Click to expand...

Going to failure? On the front squats I thought I would get it easy but didnt realise I wouldnt get them. Only the military was to failure but again, my judgement was off I thought I would get another rep. I cant go to failure on deads because as I do more and more reps my form starts to get worse and worse so I stop when I feel it getting bad...

As yuo can see once I get the weight to the knee point of so it just shoots up, the bottom of the pull and getting it off the ground is what is hard for me and where the back starts to round, as I get it up further I pull the back straight

Lower back wasnt rounded until last rep or so it was just the camera angle. How wide should feet be then?

Also, when I really try and sit back as I pull I just loose balance and when I drive with my quads, my whole body doesnt come up just my ass moves up, my legs straighted but then dont bring my upper body with them they just move my hips up which sets me up for having to pull with all back and hams like a deep RDL





EDIT: Iv been thinkin about it, I think what is the problem is because my balance is bad I cant sit back far enough, so I have to stay more bent over and cant arch my lower back inwards much, if you look it was never arches at all just pretty straight, if I could balance and sit back then I could arch my lower back in further and keep it tight and it might start to come together... Or is this just gonna be nothin to do with it?
 
ExtraMile said:
Going to failure? On the front squats I thought I would get it easy but didnt realise I wouldnt get them. Nothing else was failure. I cant go to failure on deads because as I do more and more reps my form starts to get worse and worse so I stop when I feel it getting bad...

Lower back wasnt rounded until last rep or so it was just the camera angle. How wide should feet be then?

Also, when I really try and sit back as I pull I just loose balance...
Click to expand...

On db press you went till failure! The last three reps at least were all rounded back. Bring the bar closer to your legs bro, all the way up!
 
KoRiN said:
On db press you went till failure! The last three reps at least were all rounded back. Bring the bar closer to your legs bro, all the way up!
Click to expand...

Did you see the other parts I put in that message after I edited it? They might be why

Biggest problem is when I drive with my quads to get it off the floor my body doesnt move up, my knees straighten and because I cant push the weight off the ground doing that just my hips rise instead of my upper body coming up with it if that makes sense and then I end up in a position like a RDL with straight legs...

How can I fix that? & What stance should I use, my heels were around 17 inch apart in that video
 
You can do a narrower stance like 13 inches, hands just slightly over shoulder width! And reduce the weight if you must until you learn proper technique.
 
KoRiN said:
You can do a narrower stance like 13 inches, hands just slightly over shoulder width! And reduce the weight if you must until you learn proper technique.
Click to expand...

Ok and Ill up the reps slightly to start off, 6-8 reps then lower it as form gets better.

Ill star with 85kg and build up from there. Ill video also.

What can I do to help with the initial pulling from the floor?
 
ExtraMile said:
Ok and Ill up the reps slightly to start off, 6-8 reps then lower it as form gets better.

Ill star with 85kg and build up from there. Ill video also.

What can I do to help with the initial pulling from the floor?
Click to expand...

You are already doing it. ATG squats will help you!
 
OK. I wont do front squats again either. & do I really need the incline BB on wednesdays? I have incline db on mondays and military on wednesdays already and Im real weak on the incline bb....
 
ExtraMile said:
OK. I wont do front squats again either. & do I really need the incline BB on wednesdays? I have incline db on mondays and military on wednesdays already and Im real weak on the incline bb....
Click to expand...

Follow Starr's workout as it is! Your body will adjust!
 
First, it looks like you figured this out on your own but no CGBP with a bad shoulder. I cringed and had pain in my shoulder just seeing those letters. It's a great movement, but lots of pressure on the shoulder.

Second, to add to korin's comments, your stance is WAY too wide causing your grip to be at near snatch level. This is causing you to start much lower. I hear snatch grip deads are great, but i'm not experienced enough to do them.

Stand as if you were going to try a vertical jump (about 12 or 13 inches like korin said). This took me a while to get used to because my instict is to create a wide stable base like a squat.

Walk up to the bar with your feet that close together. Get to the point where your shoe laces are right under the bar. Then, without bending your knees reach down and grab the bar on just the outside of your shins. This will almost resemble you attempting a SLDL. Then bend your knees until your shins touch the bar. Then chest up and pull!
 
OneBreath said:
First, it looks like you figured this out on your own but no CGBP with a bad shoulder. I cringed and had pain in my shoulder just seeing those letters. It's a great movement, but lots of pressure on the shoulder.

Second, to add to korin's comments, your stance is WAY too wide causing your grip to be at near snatch level. This is causing you to start much lower. I hear snatch grip deads are great, but i'm not experienced enough to do them.

Stand as if you were going to try a vertical jump (about 12 or 13 inches like korin said). This took me a while to get used to because my instict is to create a wide stable base like a squat.

Walk up to the bar with your feet that close together. Get to the point where your shoe laces are right under the bar. Then, without bending your knees reach down and grab the bar on just the outside of your shins. This will almost resemble you attempting a SLDL. Then bend your knees until your shins touch the bar. Then chest up and pull!
Click to expand...

Yes that's it, after that, all Extramile needs it's a couple of slaps so he starts hitting PRs!
 
Agree with your stance being too wide.

I think you need to work on your posterior chain as well. GMs, glute-ham raises, and pull throughs will give you the ability to haul the weight all the way up in one fluid motion.
 
fortunatesun said:
Agree with your stance being too wide.

I think you need to work on your posterior chain as well. GMs, glute-ham raises, and pull throughs will give you the ability to haul the weight all the way up in one fluid motion.
Click to expand...

Ok well Ill narrow my stance a bit and try and sit back more.

Not much I can do about balance is there?

& you say to do more posterior chain but korin says stick to the program as it says... The only PC work in the program is the deads... what should i do?
 
My first instinct is always stick with the program. It's constructed that way for a reason and once you start second guessing and changing things around you'll start going backwards unless you understand how to build your own.

I mentioned your posterior chain because you get the weight off the floor easily enough but seem more challenged once you start straightening up. It'd be nice to get in some extra work to catch up, which you'll probably have to do at some point, but you can wait until the first opportune moment
 
ExtraMile said:
What I Ate Today

8.00 - 2 smallish bananas, 700ml whole milk, 30g whey, 1 multivitamin, 2g fish oil
8.30-9.00 - cycling, fast but maintainale - 15-16mph
10.15 - 11.00 - tennis in P.E at school
11.15 - 1 tortilla wrap with salad, peppers, 20g worth of chicken and a natural peanut bar
12.35 - same as above but no peanut bar
3.30 - protein bar - 15g carbs, 50g protein
3.45-4.15 - cycling, 12-13mph, quite hard legs were kinda worn out but kept it up
4.30 - 120g yoghurt, 1 orange, 1 cup coffee, 2g fish oil
7.00 - 7oz steak, sweet potatoes (not sure how much in weight), carrots, sweetcorn, sweed
7.45 - 8.45 - workout
8.45 - Post workout 42g whey in water, twin king size twix (50g fast carbs)
9.45 - 3 whole large eggs, half a green pepper, 30g cheddar cheese (all in an omlette)
11.00 - 200g organic cottage cheese, 1 cup green tea, 2g fish oil

fuck yeah aprox 330g protein and 350g carbs which were mostly slow digesting exept 15g sugars mostly in the protein bar, 15g sugars in the yoghurt and whatever fast carbs in the milk.. oh and post workout obviously. Man I love it when I nail my diet down and eat like this :D
Click to expand...


Bro I am impressed! I like to see this type of dedication at such a young age. Just remember that this sport takes a ton of patience so never give in just take one day at a time and keep your head straight. Soon as you walk into the gym your mid set has to change and for me its rage : )

Look forward to your progress.
 
skullcrushin22 said:
Bro I am impressed! I like to see this type of dedication at such a young age. Just remember that this sport takes a ton of patience so never give in just take one day at a time and keep your head straight. Soon as you walk into the gym your mid set has to change and for me its rage : )

Look forward to your progress.
Click to expand...

Thanks bro, I love it when I get my diet down like that but man its hard...

What Iv eaten so far today:
8.00 - two medium bananas, 700ml whole milk + 30g whey
8.45-9.15 cardio
11.15 & 12.13 58g of protein's worth of chicken and lots of salad and peppers in 4 tortilla wraps spread over these two meals
3.30 - natural peanut bar
3.45-4.15 cardio
4.30 - 2 medium oranges, 1 cup coffee, 2g fish oil, 700ml whole milk + 20g whey

6.00 I will eat again, Ill post up everythin later on before bed
 
ATG Squats
90lbs x 5
110lbs x 5
150lbs x 5
176lbs x 3
193lbs x 3
150lbs x 8 BB style
ALL EASY

Flat BB
90lbs x 5
110lbs x 5
135lbs x 5
155lbs x 5
171lbs x 5
135lbs x 8 no hip drive or exaggerated arch in back
relatively easy, last set of 135 was kinda hard but only had like 45 secs rest after the triple before it

Rippetoe Shrugs - had to investigate with weight a bit
135lbs x 5
225lbs x 5
269lbs x 5
291lbs x 3 - couldnt get any more
279lbs x 7 x 2 sets then got 6 on the third
JUST USED MIXED GRIP, NO STRAPS OR EVEN CHALK!

Close Neutral Chins
Bodyweight x failure, x4 sets. Reps went: 8,7,6,4

Rolling DB Extensions (on a medium decline)
45lb DB's x 10,11,13, didnt go to failure just fatigue, decided to push it on the last set but stil not failure

Sick workout, shame I still cant do dips or pullovers though...
 
ExtraMile said:
ATG Squats
90lbs x 5
110lbs x 5
150lbs x 5
176lbs x 3
193lbs x 3
150lbs x 8 BB style
ALL EASY

Flat BB
90lbs x 5
110lbs x 5
135lbs x 5
155lbs x 5
171lbs x 5
135lbs x 8 no hip drive or exaggerated arch in back
relatively easy, last set of 135 was kinda hard but only had like 45 secs rest after the triple before it

Rippetoe Shrugs - had to investigate with weight a bit
135lbs x 5
225lbs x 5
269lbs x 5
291lbs x 3 - couldnt get any more
279lbs x 7 x 2 sets then got 6 on the third
JUST USED MIXED GRIP, NO STRAPS OR EVEN CHALK!

Close Neutral Chins
Bodyweight x failure, x4 sets. Reps went: 8,7,6,4

Rolling DB Extensions on a medium decline
45lb DB's x 10,11,13, didnt go to failure just fatigue, decided to push it on the last set but stil not failure

Sick workout, shame I still cant do dips or pullovers though...
Click to expand...

Don't use mixed grip for shrugs.
 
Ok but the thing that stopped me getting more reps was pulling the weight off the rack at mid thigh, I couldnt pull it off anymore, maybe this was because you try and pull it off explosively but I would have thought my traps wear out before my quads...

What I ate yesterday:
8.00 - two medium bananas, 700ml whole milk + 30g whey
8.45-9.15 cardio
11.15 & 12.13 58g of protein's worth of chicken and lots of salad and peppers in 4 tortilla wraps spread over these two meals
3.30 - natural peanut bar
3.45-4.15 cardio
4.30 - 2 medium oranges, 1 cup coffee, 2g fish oil, 700ml whole milk + 20g whey
6.45 - pork loin with sweet potatoes and veg, cant remember how big it was but 6+oz
7.15-8.15 - workout
8.15 (PWO) 42g whey in water, some sweets for fast carbs
11.00 - 200g organic cottage cheese, 2g fish oil

Started off good but just missed a meal or two in the evening should really have eaten an omlette or somthing...
 
ExtraMile said:
Ok but the thing that stopped me getting more reps was pulling the weight off the rack at mid thigh, I couldnt pull it off anymore, maybe this was because you try and pull it off explosively but I would have thought my traps wear out before my quads...

What I ate yesterday:
8.00 - two medium bananas, 700ml whole milk + 30g whey
8.45-9.15 cardio
11.15 & 12.13 58g of protein's worth of chicken and lots of salad and peppers in 4 tortilla wraps spread over these two meals
3.30 - natural peanut bar
3.45-4.15 cardio
4.30 - 2 medium oranges, 1 cup coffee, 2g fish oil, 700ml whole milk + 20g whey
6.45 - pork loin with sweet potatoes and veg, cant remember how big it was but 6+oz
7.15-8.15 - workout
8.15 (PWO) 42g whey in water, some sweets for fast carbs
11.00 - 200g organic cottage cheese, 2g fish oil

Started off good but just missed a meal or two in the evening should really have eaten an omlette or somthing...
Click to expand...

Rippetoe specified to ALWAYS wears straps while doing those barbell shrugs. And it is explosive. He says to essentially try to clean it but go no further than the shrug portion of the clean. of course if enough weight is on the bar you won't have a choice.

Keep up the hard work.
 
OneBreath said:
Rippetoe specified to ALWAYS wears straps while doing those barbell shrugs. And it is explosive. He says to essentially try to clean it but go no further than the shrug portion of the clean. of course if enough weight is on the bar you won't have a choice.

Keep up the hard work.
Click to expand...

Ok Ill strap up for them.

Oh and I love the rolling db extensions you reccomended! Great pump too!
 
ExtraMile said:
Ok Ill strap up for them.

Oh and I love the rolling db extensions you reccomended! Great pump too!
Click to expand...

Sweet. Don't be afraid to use a little body english to get some weight up. I'll use lats to get the momentum going in the initial "rolling" part and then really explode the actual extension.

A good controlled negative coming back will really blow those tris up. Try to feel your triceps stretch at the very bottom of the movement.

Southernlord turned me on to these. You'll have to thank him when you get a chance.
 
OneBreath said:
Sweet. Don't be afraid to use a little body english to get some weight up. I'll use lats to get the momentum going in the initial "rolling" part and then really explode the actual extension.

A good controlled negative coming back will really blow those tris up. Try to feel your triceps stretch at the very bottom of the movement.

Southernlord turned me on to these. You'll have to thank him when you get a chance.
Click to expand...

SL is the man!

Iv always found it hard to get lats to do the work on pullovers but Ill try. The stretch at the bottom I havnt done but I will do next time, thanks. What rep range? Iv been doing 9-11 reps but Ill add 5lbs to them soon and it will probably drop to more like 6-9...
 
ExtraMile said:
SL is the man!

Iv always found it hard to get lats to do the work on pullovers but Ill try. The stretch at the bottom I havnt done but I will do next time, thanks. What rep range? Iv been doing 9-11 reps but Ill add 5lbs to them soon and it will probably drop to more like 6-9...
Click to expand...

I'd do 10-12 until you have the form down pat and then up the weight and go down to 6-8.
 
What I ate today:

barely worth posting up I hardly ate anything today, I somtimes have days like this when Im just never hungry

Wakeup at 1.00pm lol:
1 cup coffee then made the following shake:
800ml milk
2 raw eggs
30g whey
2 bananas
5 tbsp ANPB
115g oats

I starting drinking that and finished it later on in the day.

Other stuff I had throughout the day:
small amount of sweets when I went out
some grapes
another cup of coffee
1 donut

Just now I had:
4 whole eggs with lots of peppers and green beans, Ill go to bed in about 20 mins.

Im also thinkin of having 200g organic cottage cheese right before I go to bed too.

wow today was shit...
 
Today -

Warm Up - 15mins cycling


ATG Squats:
-Realised I skipped a week on these by accident, explains why they were so heavy!
99lbs x 5
121lbs x 5
149lbs x 5
176lbs x 5
198lbs x 5 - these wernt quite ATG, realised I set the safeties a little high and probably 2 inches higher than ATG the bar would touch so I did the best I could with just missing the bar by as little as possible, this was probably half way between parrallel and ATG. FUCKIN HARD!

High Pulls:
110lbs x 5
127lbs x 5
127lbs x 5
127lbs x 5
121lbs x 5

Flat BB Bench:
94lbs x 5
116lbs x 5
138lbs x 5
160lbs x 3 - struggled with this loads, though I wouldnt get rep 3! WTF

Did some extra stretching and light shoulder warmups with the 5lb DB's

176lbs x 3 FINALLY GOT THE 80KG BENCH! SOMEHOW FOUND THE EXTRA STRENGTH...lol

Couldnt do chins someone decided to curl undeneath the chains I hang the neutral bar form lol.

Close Neutral Pulldown: (I weight 181)
160lbs x 10
177lbs x 8,6,4

Incline DB:
50lb DB's x 10,9 - decided to go heavier than reccomended (20 reps) cuz going for 20 I just loose grip.

Farmers Walk:
66lb DB's x 3 lengths of the gym, 3 sets
55lb Plates (big chunky handles) x 2 lengths of the gym as a dropset from last 66lb set.

15mins fast cycling.
 
hey man just wanted to let you know im proud of the consistency/dedication you've shown.. it's nice to see that in people so props to you on that
 
JDid23 said:
hey man just wanted to let you know im proud of the consistency/dedication you've shown.. it's nice to see that in people so props to you on that
Click to expand...

Thanks bro! Out of interest... how old are you?

What I ate today: not too bad but not great.
Breakfast: 2 bananas, 700ml whole milk, 30g whey, 2 cups coffee
Cardio (8.30-9.05)- cycling. steady but fast pace.
11.15 - 25g worth of chicken in tortilla wrap + salad + peppers
12.35 - was meant to have same as above but im gettin so sick of having that every day i just couldnt stomach it!
3.45-3.30 - cycling slower but consistent pace
4.30 - 1 toasted muffin with ANPB, couple of biscuits (oops) 2g fish oil, 2 cups coffee
6.30 - chicken with noodles and peas and few other veggies
7.30 - 15mins fast-ish cycling
7.45-8.30 workout
8.35 42g whey in water
8.45-9.15 - pretty fast cycling
9.20 - some fat free sweets and a sports drink
11.00 - 4 whole large eggs, fryed in olive oil. damn not had nice fryed eggs in months! 2 fish oil.
Sleep.

not too bad not the best though...
 
Just curious..why all the cycling? Do you compete?

ExtraMile said:
Thanks bro! Out of interest... how old are you?

What I ate today: not too bad but not great.
Breakfast: 2 bananas, 700ml whole milk, 30g whey, 2 cups coffee
Cardio (8.30-9.05)- cycling. steady but fast pace.
11.15 - 25g worth of chicken in tortilla wrap + salad + peppers
12.35 - was meant to have same as above but im gettin so sick of having that every day i just couldnt stomach it!
3.45-3.30 - cycling slower but consistent pace
4.30 - 1 toasted muffin with ANPB, couple of biscuits (oops) 2g fish oil, 2 cups coffee
6.30 - chicken with noodles and peas and few other veggies
7.30 - 15mins fast-ish cycling
7.45-8.30 workout
8.35 42g whey in water
8.45-9.15 - pretty fast cycling
9.20 - some fat free sweets and a sports drink
11.00 - 4 whole large eggs, fryed in olive oil. damn not had nice fryed eggs in months! 2 fish oil.
Sleep.

not too bad not the best though...
Click to expand...
 
im 17... and dammm whey in water. i remember i tried that once it was the most disgusting shit i have ever had (don't want to jack your thread so i'll cya around)
 
JDid23 said:
im 17... and dammm whey in water. i remember i tried that once it was the most disgusting shit i have ever had (don't want to jack your thread so i'll cya around)
Click to expand...

yah it tastes like ass bro. Try mixing it with things like hot chocolate powder and instant cappucino powder, things that are meant to be just poured into water cuz they thicken it up a bit, thats what i do
 
Today - Wednesday, usually mu favourite.

Warmup: 15mins steady cycling

Incline BB: - Really enjoyed this today
Bar x 15
66lbs x 8
90lbs x 8
115lbs x 8
115lbs x 8
115lbs x 6
110lbs x 7

ATG Squats (light day)
94lbs x 4
115lbs x 4
138lbs x 4
160lbs x 4

Deadlifts:
135lbs x 8
155lbs x 8
182lbs x 8
182lbs x 8 hook grip form here, no chalk at all
182lbs x 8
182lbs x 8

Decline Rolling DB Extension:
45lb DB's for 4 sets. Reps went: 12,12,10,12. Gonna up it to 50lbs next workout.

20mins steady cycling

VIDEOS:
Incline BB (cant see the 5lb plates on the end) - MOV00061.flv video by racing_nut - Photobucket
1st dead set(not as good, ass a bit high): MOV00062.flv video by racing_nut - Photobucket
2nd dead set (better i think): MOV00063.flv video by racing_nut - Photobucket

Comments on deadlift form plz
 
I like the 2nd video of deads form it's great, the only thing I don't like it's your head being so high in relation to your upperbody at the bottom, it's almost perpendicular and I think that's not good.
 
Ok I thought you were meant to look up with deads, just look forward from now?

& Iv decided not to do the military. My bench is progressing great and Iv added mass to be back, legs, arms and chest so Im just gonna keep it like this. Incline, rolling extensions, deads, high pulls, flat bb and dumbell incline are all including shoulders so Im just gonna keep it as it is.

Deads I felt way more in quads today not in back at all with this new style of pulling...
 
ExtraMile said:
Ok I thought you were meant to look up with deads, just look forward from now?

& Iv decided not to do the military. My bench is progressing great and Iv added mass to be back, legs, arms and chest so Im just gonna keep it like this. Incline, rolling extensions, deads, high pulls, flat bb and dumbell incline are all including shoulders so Im just gonna keep it as it is.

Deads I felt way more in quads today not in back at all with this new style of pulling...
Click to expand...

What I meant it's that you shouldn't exagerate the position you can still look up, with you head a bit lower, watch videos on youtube.
 
Not really even worth posting this today. Squats went ok worked up to 198lbs x 5 ATG.

Bench worked up to 175x4 was meant to get 5 reps but 4th took my forever to lock out and didnt want to go to failure. Then did a back off set of 138lbs x 7 was meant to get 8 with no hip drive or back being arched and got 7, got half of the 8th rep then couldnt move it. I had no spotter on that lest set either... Well I guess everyone gets pinned under the bench bar once.

Then chins 4 sets.

Then rippetoe shrugs. Worked up to 2 sets with 335lbs x 5. That was the only good thing about the workout, never even moved this much weight before.

Decided to call it a day there and leave the fuckin gym. Over tired, not eaten much today, went in the gym pissed off and then got pinned under a bench bar and failed to hit my bench progression = not happy lol

Damn I just deloaded bench and then 4 weeks in and I crashed wtf. I wasnt even stalled when I deloaded. Guess it was the tiredness and lack of food. Ill just restart this week.
 
ExtraMile said:
Not really even worth posting this today. Squats went ok worked up to 198lbs x 5 ATG.

Bench worked up to 175x4 was meant to get 5 reps but 4th took my forever to lock out and didnt want to go to failure. Then did a back off set of 138lbs x 7 was meant to get 8 with no hip drive or back being arched and got 7, got half of the 8th rep then couldnt move it. I had no spotter on that lest set either... Well I guess everyone gets pinned under the bench bar once.

Then chins 4 sets.

Then rippetoe shrugs. Worked up to 2 sets with 335lbs x 5. That was the only good thing about the workout, never even moved this much weight before.

Decided to call it a day there and leave the fuckin gym. Over tired, not eaten much today, went in the gym pissed off and then got pinned under a bench bar and failed to hit my bench progression = not happy lol

Damn I just deloaded bench and then 4 weeks in and I crashed wtf. I wasnt even stalled when I deloaded. Guess it was the tiredness and lack of food. Ill just restart this week.
Click to expand...

That happens to all of us, maybe your bench set up was off today. Back wasn't arched, you tried to make it different and paid price, that's it. Tomorrow it's another day!
 
Ok guys goin for on holiday tomorrow, just a short week brake but I wont be able to train. Maybe if I can get up early and go to the gym at like 9.00am before I set off for holiday then Ill be able to get 1 last workout but I doubt Ill be up and ready in time. Gotta be ready to go with everything packed at 10.00am...
 
Just had a week off, gonna head to the gym now and do the workout I did last friday which turned out pretty bad, hopefully the bench wont fail this time. 175x5 & 140x8 with feet on the bench...
 
Today -
20mins cycling

ATG Squats -
95lbs x 5
115lbs x 5
155lbs x 5
182lbs x 3
198lbs x 3
155lbs x 8 BB Style & constant tension

Flat Bench:
bar x 8
95lbs x 5
115lbs x 5
138lbs x 5
160lbs x 5
176lbs x 5 fuck yeah!
138lbs x 8 feet on the bench

Rippetoe Shrugs:
135lbs x 5
225lbs x 5
325lbs x 5
315lbs x 12
315lbs x 15
325lbs x 12 - on these last 3 sets went up onto my toes aswell, really helped. Felt great pulling 300+lbs too!

Close Neutral Chins:
4 sets x near fail. Reps went: 7,6,5,5

Decline Rolling DB Extension:
50lb DB's x 7
50lb DB's x 8
50lb DB's x 5 + 3 with help locking out from spotter

Overhand Machine Preacher (Mechanical Extended Sets)
3 sets with 7 plates, 8 reps total, only 1 min rest between sets. -- my arms were shaking so much after these I couldnt drink my water, I kept spilling it on my face lol

20mins cycling


Video:
198 x 3 ATG squat, cant really see the depth of the squat but my hams were touching my calves.
MOV00434.flv video by racing_nut - Photobucket
 
Im sore as a mofo today, traps are so sore turning my head hurts. Whole of the topside of my forearms ache and chest and front delts are very sore too! Love it!


EDIT: Lats & glutes are sore now aswell :p
 
Last edited:
What I ate today - been on holiday, diet suffered so just tryin to re sort it out again!

10.30am - wake up, 1 cup coffee
11.00am - 400ml organic whole milk + 15g whey
-40mins cardio-
Post cardio - sports drink - 30g fast carbs
12.30am - 9oz steak, 1 fryed egg, few peppers, multivitamin, 2g fish oil
01.00pm - got hungry already and hadnt really had any carbs yet so had 120g oats with 6 or 7 large strawberries and 250ml organic whole milk
6.00 - roast potatoes, roast pork, lots of carrots green beans and peas, 2g fish oil
11.00 - 4 large whole eggs, fryed in olive oil. 3/4 shot olive oil, 1 cup green tea
11.30 - 2g fish oil, 1 cup green tea

Some big gaps which I need to fill with smaller meals... In all just need to eat more.
 
ExtraMile said:
What I ate today - been on holiday, diet suffered so just tryin to re sort it out again!

10.30am - wake up, 1 cup coffee
11.00am - 400ml organic whole milk + 15g whey
-40mins cardio-
Post cardio - sports drink - 30g fast carbs
12.30am - 9oz steak, 1 fryed egg, few peppers, multivitamin, 2g fish oil
01.00pm - got hungry already and hadnt really had any carbs yet so had 120g oats with 6 or 7 large strawberries and 250ml organic whole milk
6.00 - roast potatoes, roast pork, lots of carrots green beans and peas, 2g fish oil
11.00 - 4 large whole eggs, fryed in olive oil. 3/4 shot olive oil, 1 cup green tea
11.30 - 2g fish oil, 1 cup green tea

Some big gaps which I need to fill with smaller meals... In all just need to eat more.
Click to expand...

i would suggest eating somthing immediately upon waking up... you need more than a cup of coffee to get yourself out of the catabolic state that 6-8 hours of sleep ends at...
 
moya said:
i would suggest eating somthing immediately upon waking up... you need more than a cup of coffee to get yourself out of the catabolic state that 6-8 hours of sleep ends at...
Click to expand...

I normally do, just on saturdays Iv been doing some pre breakfast cardio on just a small amount of milk + whey. Thats why I didnt eat properly till later on in the day...
 
Today -
ATG Squats - light day
95lbs x 4
115lbs x 4
143lbs x 4
165lbs x 4

Clean Grip High Pulls
110lbs x 5 - smashed myself in the face and chipped a tooth
120lbs x 5 x3sets
110lbs x 5

Flat BB
bar x 5
99lbs x 5
120lbs x 5
143lbs x 5
165lbs x 3
182lbs x 3 - very hard!
143lbs x 5 feet on the bench.

Was meant to go to 8 reps on the last set but problems with spotter not really speaking english meant I had to leave the bar on my chest for few seconds and just didnt recover. Got 5 only just had to push hips off the bench and stopped there, didnt want to go to fail.

Close Neutral Chins
Bodyweight 182lbs
Reps: 7,6,5,5

Incline DB
50lb DB's x 9
50lb DB's x 8

Farmers Walk
66lb DB's x3 lengths of the gym for 2 sets.

pretty good, benched my bodyweight but not getting stronger on chins, highpulls and incline db is pretty annoying. I think form was off on high pulls especially as this is just after a week break...
 
I just realised... why the fuck did I do light squats on Monday? :confused:

Anyway..

Was bored at home today and needed a brake from revision so went to the gym for a quick workout...

Overhand Machine Preacher Curls:
(mechanical advantage extended sets)
7 plates x 8 total reps
7 plates x 2 and then dropped to 6 reps for another 6 reps. 8 reps total again
6 plates x 8 total reps

Assisted Deep Dips: (Only had 20 secs rest between sets...)
RC is getting better, just wanted to try some light sets see how I went...
50lbs assistance x 8 reps easy
45lbs assistance x 8 reps getting harder
40lbs assistance x 8 reps fatigue. Good tri+chest pump even after just 3 light sets!

Seated DB Wrist Curl: (short rests between sets)
27.5lb DB x 15 per arm
22lb DB x 12 per arm x2sets

Smith Machine Calf Raises:
Dropsets-
145lbs x 15
135lbs x 13
125lbs x 12
110lbs x 13

Wrists are getting thicker and forearms are lookin swole! Ill post a pic soon...
 
Today -
ATG Squats - light day
95lbs x 4
115lbs x 4
143lbs x 4 - 2 sec pause when I reached ATG
165lbs x 4 - 2 sec pause when I reached ATG

Incline BB: ---> I suck at incline
bar x 8
90lbs x 8
120lbs x 7
110lbs x 8
110lbs x 8
100lbs x 9 - very embarrassing using the 25lb plates lol

Deads -
135lbs x 5
175lbs x 5
185lbs x 3 - just feelin' my way in, wasnt sure how heavy to go...
200lbs x 8 x2sets - easy!

Deficit Deads - from 35lb plates, bar was about 1 inch above ankles
185lbs x 6 easy again! - grip hold at the end of the set
200lbs x 6 x2sets not too hard either! Grip holds at the end of each set

DB Pullover ---> RC is getting better
38.5lb DB x 8 feelin' my way in again
45lb DB x 20 x2sets.

First set of 45lb Db pullover somthing clicked in my shoulder, shoulder aches for a while but by the end of both sets it was feeling fine and it feels alot better now! I was even able to do dips again... sorta

Assisted Deep Dips:
45lbs of assistance x 8 easy
40lbs of assistance x 8,8,10 great pump in chest + tri's, RC was fine


wow is all I can say, great workout, deads went awesome! last week 175lbs x 8 was hard and form was hard and all sorts, I had to sit all the way back as if I was squatting, I didnt even sit back that much today just kept mental focus on keeping the lower back arched in as if I was benching and I was fine! Loved it and really enjoyed the deficit deads! :evil: Grip is getting stronger too I didnt even use chalk for the deads!

RC is getting better too and I love dipping again, tri's have got weaker for sure though, lockouts were the hardest part of the Incline press and dips...
 
OneBreath said:
you must have really been exploding to hit yourself in the face with those high pulls. Good work.
Click to expand...

Yeah lol, my tooth isnt really chipped, you cant even see it, I hate high pulls though :mad:


My lats and triceps are sore as fuck... shoulders and calves a bit too
 
Last edited:
iggy said:
good work big guy!
Click to expand...

thanks iggy :)

--------------

Today -

20mins cycling

ATG Squats:
95lbs x 5
115lbs x 5
155lbs x 5
180lbs x 3
200lbs x 3
155lbs x 8 constant tension, BB style stance

Flat BB:
Forgot my sheet of peper that has all my planned progression of weight on so had to guess the warmup weights, knew I would be doing 182lbs x 5 by the end though.
94lbs x 5
120lbs x 5
143lbs x 5
165lbs x 5
182lbs x 5 fuck yeah bodyweight x 5! (PR)
143lbs x 8 feet on the bench


Rippetoe Shrugs - dont think Im doing these right...
135lbs x 5
225lbs x 5
330lbs x 20 - lol wtf not even failure, this is why I dont think Im doing them right...
340lbs x 15
330lbs x 20

Close Neutral Chins:
Bodyweight 182lbs x 1 rep from fail -
Reps: 7,6,6,5

DB Pullover:
50lb DB x 20 x2sets - triceps were burning!

Assisted Deep Dips:
45lbs of assistance x 12
40lbs of assistance x 9 reps
35lbs of assistance x 8 reps - all pretty easy, lockout was hardest

Overhand Machine Preacher Curl ---> Mechanical Advantage Extended Sets

7 plates x 8 reps total
7 plates x 8 reps total
7 plates x 7.5 reps total

15mins cycling
 
Today was great!

15mins cycling

Flat Bench:
105lbs x 5
125lbs x 5
148lbs x 5
170lbs x 3
187lbs x 3
148lbs x 7 feet on the bench

ATG Squats
99lbs x 5
120lbs x 5
148lbs x 5
176lbs x 5
198lbs x 5 HARD! had to take lots of deep breaths between reps, took like 5 seconds of breathing between rep 4 and 5

Clean Grip High Pulls:
110lbs x 5
125lbs x 5
135lbs x 5
135lbs x 5
120lbs x 5 - pulled nice and high to upper chest

Chins:
Bodyweight 182 lbs
1st set: 8 reps, nice ROM, bar touching upper chest
2nd set: 7 reps
3rd set: 6 reps
4th set: 7 reps

Incline DB:
50lb Db's x 11
50lb Db's x 9

20mins cycling

Great workout! Finally progressing on squats again, bench is unbelievable, its never progressed this much this quick before and each week I dont think Ill make the next bench sets but every week I do, very hard reps though. Also good to finally get stronger on highpulls and chins!

Did the workout a differant way round today cause squat rack was taken at the start and didnt want to stand around and wait, I think this new order really helped!
 
ExtraMile said:
Today was great!

15mins cycling

Flat Bench:
105lbs x 5
125lbs x 5
148lbs x 5
170lbs x 3
187lbs x 3
148lbs x 7 feet on the bench

ATG Squats
99lbs x 5
120lbs x 5
148lbs x 5
176lbs x 5
198lbs x 5 HARD! had to take lots of deep breaths between reps, took like 5 seconds of breathing between rep 4 and 5

Clean Grip High Pulls:
110lbs x 5
125lbs x 5
135lbs x 5
135lbs x 5
120lbs x 5 - pulled nice and high to upper chest

Chins:
Bodyweight 182 lbs
1st set: 8 reps, nice ROM, bar touching upper chest
2nd set: 7 reps
3rd set: 6 reps
4th set: 7 reps

Incline DB:
50lb Db's x 11
50lb Db's x 9

20mins cycling

Great workout! Finally progressing on squats again, bench is unbelievable, its never progressed this much this quick before and each week I dont think Ill make the next bench sets but every week I do, very hard reps though. Also good to finally get stronger on highpulls and chins!

Did the workout a differant way round today cause squat rack was taken at the start and didnt want to stand around and wait, I think this new order really helped!
Click to expand...

Nice, about that pm, we will see what happens first.
 
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