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My Training Journal
- Thread starter ExtraMile
- Start date
kill it bro! btw im typing from my ps3 this is badass!
if only someone would shout that at my when im liftin haha
yeah bro yesterday i was typin from my ipod and it was ballin!
Today
Flat BB
bar x 8
99 x 5
116 x 5
143 x 3
165 x 1
198 x 3 PR
149 x 12 (feet on the bench) PR
Face Pulls - switching these to band pull-aparts or upright rows
50 x 9 PR
40 x 12
35 x 16 PR
Incline DB
66's x 6 PR - got 7 on my left arm but couldnt lockout the 7th on right
66's x 5
55's x 10
One Arm DB Floor Press - think my tri's were still weak from dips on 27th
66's x 4/6 weaker on left arm this time
55's x 9/9
good short workout dissapointed with floor press and facepulls though, im not getting a good trap/upper back contraction on the facepulls anymore unless i use lighter weight, meaning i have stalled using the controlled style. So im gonna switch this to upright rows or band pull-aparts in 2010...
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Cardio and a clean diet with a gradual drop in calories if you want to do it naturally...
Good job on the 198x3! Don't forget to change your current PR's list
lol bro i had forgotten to until i read that.
i need to mension, my bench was pretty ugly today, I was hoping that by only increasing by 1 rep I would get a little further away from my max, but during the set I actually considered stopping at a single or double!
thing is I was concentrating on my setup, staying more stable and using leg drive and i guess i wasnt squeezing the bar very hard or rowing it down to my chest, but my wrists weren't stable and the bar rolled forward, so my hands bent forward like a wrist curl motion, i managed to stabilise but wobbled a bit so my 1st rep was very hard, so i lost my groove and also my shoulder blades came apart so the whole set was pretty much fucked, and the reps were hard as fuck!
Tomorrow Im gonna do some arms, sounds wierd but its just the two things I havnt really trained the last few days, I was gonna do reverse curls, preacher or incline curls, face curls, dips or CGBP, skullcrushers and rope pushdowns and i really have to do some cardio because im getting fat lol and I havnt really hit legs for like 2 weeks now so maybe I should do less arms and fit in some leg press and leg curls
...i dont know
good job on the 198x3. I would start doing cardio as long as you are injured
2010 PLANS
So I'm rethinking my routine a bit and switching some stuff for 2010 to focus on weaknesses and stuff. Now this is what I'm thinking right now. Of course everything will have to wait until my back is 100%.
Deadlift Day:
Front Full Squats 3x8
Deadlifts 1x3-5 & 1x6-8
Reverse Ez Curl Super-Set with regular Ez Curl 3sets
Machine Preacher Curl 2x12-15
Seated Calves 3-5 sets 8-50 reps
Bench Day:
Flat BB Press 1x3 & 1x10
Bent Over Row 4x8-12
Incline DB Press 3x5-10
Upright Row 3x10?
One Arm Floor Press 2-3x6-8
Pushdowns 1x12-15 w/ a dropset
Squat Day:
Sumo Box Squat 1x3
Olympic Style Squats 3x3
RDL 2x10-15
Leg Press 2-3x10-20
Calves -same as before
Overhead Day:
Weighted Deep Dips 2x6-9 then a set w/ BW
Chins 3 sets w/ BW
Smith Behind Neck Press 3x8-15
Seated Laterals 3x10-15
Face Curls 1 set w/ a dropset
Skullcrushers 2x12-15
*sets don't include warmups
** abs will be done when I have time
holy fucking volume!!! Lol I didnt realise until I wrote it all out! Still lots of sets means lots of PRs but if progress stalls then I will cut back on some of the stuff I don't really need. I guess I clusterfucked my original routine when I first started this several months back but my body has responded to the high volume, high rest style of training so I'll just see how this goes!
Can't wait for my back to heal!
So I'm rethinking my routine a bit and switching some stuff for 2010 to focus on weaknesses and stuff. Now this is what I'm thinking right now. Of course everything will have to wait until my back is 100%.
Deadlift Day:
Front Full Squats 3x8
Deadlifts 1x3-5 & 1x6-8
Reverse Ez Curl Super-Set with regular Ez Curl 3sets
Machine Preacher Curl 2x12-15
Seated Calves 3-5 sets 8-50 reps
Bench Day:
Flat BB Press 1x3 & 1x10
Bent Over Row 4x8-12
Incline DB Press 3x5-10
Upright Row 3x10?
One Arm Floor Press 2-3x6-8
Pushdowns 1x12-15 w/ a dropset
Squat Day:
Sumo Box Squat 1x3
Olympic Style Squats 3x3
RDL 2x10-15
Leg Press 2-3x10-20
Calves -same as before
Overhead Day:
Weighted Deep Dips 2x6-9 then a set w/ BW
Chins 3 sets w/ BW
Smith Behind Neck Press 3x8-15
Seated Laterals 3x10-15
Face Curls 1 set w/ a dropset
Skullcrushers 2x12-15
*sets don't include warmups
** abs will be done when I have time
holy fucking volume!!! Lol I didnt realise until I wrote it all out! Still lots of sets means lots of PRs but if progress stalls then I will cut back on some of the stuff I don't really need. I guess I clusterfucked my original routine when I first started this several months back but my body has responded to the high volume, high rest style of training so I'll just see how this goes!
Can't wait for my back to heal!
Upright rows are GAY lol I never do them.
Why the smith behind neck press? Smith machines are gay too
Why the smith behind neck press? Smith machines are gay too
What do other people think?
read above nigga. It looks pretty good to me, you are starting to understand what works
Andalite
Elite Bodybuilder
Firstly, I'd like to wish you a Happy New Year 
But, since you ask:
You have such little volume on your key lifts....I'd do all compound lifts for multiple sets and keep the ISO's for some Rest Paused work or something of the sort. There's no point doing 3 sets for cursl and 1 set for Deadlifts....The bigger exercise will create the biggest change so it deserves the highest priority.
Just my thoughts...Good luck as always
But, since you ask:
You have such little volume on your key lifts....I'd do all compound lifts for multiple sets and keep the ISO's for some Rest Paused work or something of the sort. There's no point doing 3 sets for cursl and 1 set for Deadlifts....The bigger exercise will create the biggest change so it deserves the highest priority.
Just my thoughts...Good luck as always
Tblock1
New member
Firstly, I'd like to wish you a Happy New Year
But, since you ask:
You have such little volume on your key lifts....I'd do all compound lifts for multiple sets and keep the ISO's for some Rest Paused work or something of the sort. There's no point doing 3 sets for cursl and 1 set for Deadlifts....The bigger exercise will create the biggest change so it deserves the highest priority.
Just my thoughts...Good luck as always
Yeah I agree wit andalite, you definitely need more volume on your lifts. I gained 55 pounds on my bench in no time at all with the higher volume.
Andalite
Elite Bodybuilder
I need to gain on my bench
Tblock1
New member
I need to gain on my bench
Yeah andalite by the time I'm at your deadlift I'll have a 315 bench easy
I think you could gain a lot on your bench by just benching more, you only bench like 2x or 3x a month. Also you need some more triceps exercises. Sorry for the short thread hijack EMandalite: doing low volume on the main lifts lets me put 100% effort into them. Doing oly squats after sumo squats are from SaiBoT and not to sound like an ass but he is one of my two main people who I go to for advice, and doing that worked well for his squat so I would like to try it. I cant do front squats after deadlifts because Im physically drained and my back is smoked. 3x8 isnt really high reps and they will be 3 sets with the same weight so they wont be until failure or anthing like that, iv gone up to 12 reps on the front squat before and had no trouble. Same with behind the neck press, never had problems with that. I am doing more sets of deadlifts but my warmups are not listed, so I would do 3-4 warmup sets, then my main set, then a set of 6-8 of deficit deadlifts. You outlined alot of changes and what Iv been doing has given me the best strength gains of my life and these gains have lasted since I started, I have only stalled on military press and straight bar curls. Only things I am changing around are the assistance exercises.
one question I have for you is what would you do for upper back work then? not chinups and not bent over rows, the upright rows were a sub for facepulls.
tblock: how can u say I definitely need more volume on those lifts when I have been PRing them every session?
one question I have for you is what would you do for upper back work then? not chinups and not bent over rows, the upright rows were a sub for facepulls.
tblock: how can u say I definitely need more volume on those lifts when I have been PRing them every session?
I just re-read what I put and I know I asked for opinions before and then just disagreed with pretty much everything andalite said, I am actually having doubts about some aspects of what I typed up before because of all the little add on exercises I dont really need so I bet I will have changed some stuff by the time I can lift heavy again. But thanks for your input
oso0960
New member
Hey bro good luck on whatever you do. I've found that it's best that you experiment around and see how things work best for you. If it hurts, stop doing it..if you progress, keep doing it. I'm sure when I start my 5x1, people will think that's too little volume...and maybe it is. I don't believe I know anybody that's tried a workout though only lifting singles...so it's still kind of in the shadows with how well progress will be on it. Either way I'm still going to give it a try and see how well it works despite what people say or think. If nobody experimented, nobody would ever know what works best All you need to do is listen to your body.
All you need to do is listen to your body.
Tblock1
New member
Did you not read the thread on not doing front squats for more than 6 reps?
Charles Poliquin:
Abandon the Back Squat?
Q: I've read that some strength coaches have practically abandoned the back squat in favor of the front squat, citing that the front squat almost can't be screwed up and poses less risk to the athlete. What do you think about that? And what do you think is a top front squat?
A: Well, the front squat is more highly correlated with performance in lower body extremity sports than the back squat. In bobsledding, alpine skiing, and speed skating, the front squat can help predict times. So, the front squat is a better predictor lift when it comes to testing.
Why? Because if you cheat in the front squat you'll kill yourself. For example, you can lift more weight in the back squat with some forward leaning. You can't do that in the front squat without hurting yourself.
That said, you can't throw away all your tools. I partly agree with these coaches, but I'll keep the back squat in my toolbox. I use a lot of split squats too. There are over seventy ways to squat; saying you need only one is like saying you only need a hammer to build a house.
The best front squat I've ever seen was by a 165-pound weightlifter who front squatted 534 pounds. This wasn't an American college football version either; this guy was ass down, left a stain on the carpet. The strongest front squatters I've seen are guys doing around 3.3 times body weight.
As for the style of front squat, I prefer the Olympic version rather than arms-crossed style. Now, if the lifter's arms are too big or he lacks flexibility, then he can use straps.
One thing to remember when using front squats is to never do more than six reps per set. This is because your rhomboids tire out isometrically before your squads tire concentrically. You don't want to get to a point where you're squatting with a kyphotic posture. That's when accidents happen.
So if you're going to do sets of six, you're going to do usually between five and ten sets. The guy I mentioned above who front squats 534 (an Olympic silver medalist) would do ten sets of six of front squats in the morning and ten sets of ten of back squats at night!
Bro, you may be PR ing every session, but have you ever thought that maybe you could be pr ing a little higher with more volume?
Andalite
Elite Bodybuilder
Thats fine. It's your training. And knowing you're going to disagree with me saves me the time and effort to put my thoughts on paper + your time and effort to refute that I say. It's a win-win situation
could you tell me what a kyphotic posture looks like?
Tblock1
New member
All it means is that your pelvis is tilted foward so your spine curves. If I go to college I'm going to study kinesiology so I will study all that shit.
ill take a video and see if i am making my spine curv, if i am then ill lower the reps and do a 4x6 instead of 3x8
Tblock1
New member
I like your new picture, legs look bigger there than they did in your last one.
I think your thighs are bigger than mineI like your new picture, legs look bigger there than they did in your last one.
well thats because i dont fuck around doing overhead squats and shit haha
wierd how my squat is so weak but my quads are pretty big...
Tblock1
New member
Well I have really bad genetics for muscle building, my whole family are really skinny and tall. My quads are probably bigger than yours but overall my legs are smaller
I dont have the best genetics, well yes my forearms are quite big but I dont gain mass easily either, and its not like my forearms continue to grow faster than the rest of my body, they grow at the same rate but just stay out of proportion if that makes sense.Well I have really bad genetics for muscle building, my whole family are really skinny and tall. My quads are probably bigger than yours but overall my legs are smaller
There are some guys on here with great genetics though, either naturally strong or gain mass/stay lean easily and it makes me friggin jelous lol
oso0960
New member
lol. I'm the same way, my friend squats just as much as me or maybe a little more but my legs are massive compared to his. I've noticed though that I have to go through a larger ROM to achieve ATG so that might be a reason.
Larger ROM and different muscle fibers. I have a buddy I work out with, we were doing the same weight for squats. one day I did 315x4, all of a sudden he puts up 315x8? Im like wtf. Then we put on 365 and I did 2 and he didnt do any. So basically fast twitch and slow twitch make a difference too.
Today - got a detension for sneeking some chicken during class today
Leg Press - no lockouts, constant tension
250 x 20 PR
280 x 12 *
300 x 8 *
*have lost track on my leg press PR's so idk if these are PR's or not, they could well be though...
Seated Calf Raise Machine
60 x 10 (warm up)
110 x 8 PR
90 x 12 PR
70 x 30 PR
100 x 9 -dropset
80 x 16 PR -dropset
60 x 51 PR reps weren't very controlled until the last 15 when it got real hard lol
Lying Leg Curl - slow negatives
80lbs x 10 PR
80lbs x 9
90lbs x 5
70lbs x 12
Superset A1&A2:
A1: Seated BB Wrist Curl
55lbs x 20 PR
66lbs x 8 PR
72lbs x 5 PR
55lbs x 9
A2: Pinwheel Curls - probably all PR's because Iv not done it as a superset before
33lbers x 15/15
39lbers x 10/10
39lbers x 10/10
33lbers x 15/15
damn that superset pumped my forearms to shit! pinwheels it was my grip that was holding me back! on the last set I dropped them half way through cause my forearms were so sore and pumped I couldnt hold on!
15mins incline treadmill cardio
Leg Press - no lockouts, constant tension
250 x 20 PR
280 x 12 *
300 x 8 *
*have lost track on my leg press PR's so idk if these are PR's or not, they could well be though...
Seated Calf Raise Machine
60 x 10 (warm up)
110 x 8 PR
90 x 12 PR
70 x 30 PR
100 x 9 -dropset
80 x 16 PR -dropset
60 x 51 PR reps weren't very controlled until the last 15 when it got real hard lol
Lying Leg Curl - slow negatives
80lbs x 10 PR
80lbs x 9
90lbs x 5
70lbs x 12
Superset A1&A2:
A1: Seated BB Wrist Curl
55lbs x 20 PR
66lbs x 8 PR
72lbs x 5 PR
55lbs x 9
A2: Pinwheel Curls - probably all PR's because Iv not done it as a superset before
33lbers x 15/15
39lbers x 10/10
39lbers x 10/10
33lbers x 15/15
damn that superset pumped my forearms to shit! pinwheels it was my grip that was holding me back! on the last set I dropped them half way through cause my forearms were so sore and pumped I couldnt hold on!
15mins incline treadmill cardio
thanks bro
and yeah it sucked but she let me go outside and finish it at least lol! (the chicken)
Damn all those PR's lol nice
Tblock1
New member
Nice work! That's hilarious about the chicken though, I eat in all my classes and since I'm a senior now none of my teachers care. They know I'd still eat anyway though even if they did care. I literally eat all day long during school, my diet has actually been way worse in terms of eating frequency over vacation.
They know I'd still eat anyway though even if they did care. I literally eat all day long during school, my diet has actually been way worse in terms of eating frequency over vacation.Nice work! That's hilarious about the chicken though, I eat in all my classes and since I'm a senior now none of my teachers care.
only thing your really allowed to have during class is water, some teachers who aren't strict will let you have fruit juice or maybe some coke or something fizzy. Eating class is unheard of nobody does it and it I was to just get out some food everyone would be like wtf? and I would either be made to put it in my bag or throw it in the big...
so when it was ICT and the teacher turned around and I was trying to stuff down a chicken breast sandwich and there was like bits of salad and shit dropping everywere she wasnt happy lol
not allowed to wear "outside garments" in class unless its a uniform school jumper!
but yes I did that sort of stuff with sweets when I was younger lol
Tblock1
New member
One question: What's ICT? Keep up the good work on your log though bro I love reading it! And keep eating
One question: What's ICT? Keep up the good work on your log though bro I love reading it! And keep eating
information commmunication technology. Its learning shit about computers and computer programming and stuff designing websites that sorta stuff
yeah my log rules huh?
loli just finished some chicken breast and brown rice
One question: What's ICT? Keep up the good work on your log though bro I love reading it! And keep eating
I've been in this log since day 1, still remember the first routine i gave EM.
yeah bro you made it happen for me thats why your a mentor!
the routine you gave me would be good for alotta noobs on here! including jdid! haha
Workout A:
Squats, 5x8
Romanian Deadlift 3x8-10
Dips 5xfailure
Chins 3xfailure
Workout B:
Flat Bench 5x10
DB Pullover 3x8-10
Bent Over Row or One Arm DB Row 4x8-10
Shoulder Press (Bradford Style) 4x8
used 3 times a week alternating workout, so each workout was done 3 times every 2 weeks.
what are your thoughts on when I should change routines btw?
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you sound gay...
JDid23
New member
you are gay..
Tblock1
New member
..........................................
bunch of homos in here, jus sayin
Tblock1
New member
oso0960
New member
ballers need some lovin too
lol. I like how we all got logs now, pretty cool. Maybe one day you guys will catch up to me? jk
jk
Haha jk lol. I like how we all got logs now, pretty cool. Maybe one day you guys will catch up to me?
i also like how my ---> PR is catching on to everyone
Im gonna be the weakest of everyone who has logs if I cant start squattin and deadliftin soon
andalite, tblock, oso, gladiator, jdid, extramile, saibot: who has the biggest squat/dead/bench/military ?
today! this lingering back injury is ruining my workouts though...
oso0960
New member
Yeah I believe he's got us in all of them lol. Does it go like this: the oldest is the strongest all the way down to the youngest is the weakest? EDIT: nvm I forgot I was catching up to Tblock which is younger than me hahahah
@EM - goddamn bro! You and that back injury...
^^^^ What he said
nah but I shouldnt count im on steroids lololol
nah but I shouldnt count im on steroids lololol
Today - OHP Day:
Weighted Deep Dips
bw = 187
bw x 5
bw + 33lb x 9 PR
bw + 33lb x 6
bw x 11+3+1 rest paused, time to stop these, I have stopped progressing...
Wide Grip Chins - stalled on these two Im gonna switch to neutral for all my working sets
bw x 8
bw x 6
bw x 6 neutral grip
Smith Machine BTN Press
77 x 10
88 x 10
99 x 6 PR
77 x 12 PR
Seated Strict DB Laterals
17lb Db x 10 +1 cheat rep
15lb Db x 10 +1 cheat rep
15lb Db x 8 +2 cheat reps
Decline EZ Skullcrusher
80 x 10
80 x 8
69 x 12
Face Curls
(no rest between sets)
10lbs x 10
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 6
40lbs x 11 PR
30lbs x 32 PR
had the day off school today because of the snow so I got up late and diet wasnt great, only had eaten 2 meals before my workout. Im hoping thats the reason I didnt PR on as much as usual, but if this keeps happening maybe its time to change my template slightly, Iv been doing this since about september...
Weighted Deep Dips
bw = 187
bw x 5
bw + 33lb x 9 PR
bw + 33lb x 6
bw x 11+3+1 rest paused, time to stop these, I have stopped progressing...
Wide Grip Chins - stalled on these two Im gonna switch to neutral for all my working sets
bw x 8
bw x 6
bw x 6 neutral grip
Smith Machine BTN Press
77 x 10
88 x 10
99 x 6 PR
77 x 12 PR
Seated Strict DB Laterals
17lb Db x 10 +1 cheat rep
15lb Db x 10 +1 cheat rep
15lb Db x 8 +2 cheat reps
Decline EZ Skullcrusher
80 x 10
80 x 8
69 x 12
Face Curls
(no rest between sets)
10lbs x 10
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 6
40lbs x 11 PR
30lbs x 32 PR
had the day off school today because of the snow so I got up late and diet wasnt great, only had eaten 2 meals before my workout. Im hoping thats the reason I didnt PR on as much as usual, but if this keeps happening maybe its time to change my template slightly, Iv been doing this since about september...
JDid23
New member
you PRd a good amount today man.. don't go in with the expectation of hitting 8-9 PRs per workout- that's crazy. Also, i don't think you're stalling on dips. You PRd in dips today with 33 lbs for 9 reps.
tblock- i've also been training seriously for 2 months... lets not jack EMs thread though anymore haha post this here: Weight Training & Weight Lifting - EliteFitness.com Bodybuilding Forums
tblock- i've also been training seriously for 2 months... lets not jack EMs thread though anymore haha post this here: Weight Training & Weight Lifting - EliteFitness.com Bodybuilding Forums
BTN = behind the neck
I love dips and I would never stop them! I meant I didnt progress on the bodyweight rest paused set, so Im gonna stop rest pausing!
I will switch to chins with a slightly wider than shoulder width neutral grip
Im not saying I expected to get 8-15 pr's again but Im saying it was obviously a weaker workout for me to not pr as much.
Lol @ you not PRing as much as me and you bein on roids
BTN = behind the neck
I love dips and I would never stop them! I meant I didnt progress on the bodyweight rest paused set, so Im gonna stop rest pausing!
I will switch to chins with a slightly wider than shoulder width neutral grip
Im not saying I expected to get 8-15 pr's again but Im saying it was obviously a weaker workout for me to not pr as much.
Lol @ you not PRing as much as me and you bein on roids
Oh got it, your dips have improved a lot! And as far as PR's I know what you are saying. People just always switch things up too often. You are doing good
Im Pr'ing motha fucka LOL its hard when you have to bench 3 plates to go up in weight maybe i just dont know what the fuck im talking about lolol
yeah man Im just getting a bit sick of the actual template not the exercises. Iv been doing this for 4 months now...
I already said your a strong guy bro I was just fuckin around with you, and I left u a profile comment sayin your arms look swole in your avi!
i have never done a routine for 4 months straight lol
i know youre fuckin around bro so am I
i have never done a routine for 4 months straight lol
i know youre fuckin around bro so am I
Well in those 4 months iv changed some rep ranges and stuff for exercises but basically the same...
I do actually have something in mind but it's saved on my computer and on posting from my iPod so I'll put it up 2moro
Today
Deads -active recovery
135 x 5
176 x 5
231 x 3
231 x 3
231 x 3
231 x 3
231 x 3
231 x 3
Superset A1 & A2:
A1: Reverse EZ Bar Curl 69lbs x 11 PR 69lbs x 11
A2: EZ Bar Curl 69lbs x 11 PR 69lbs x 11
Close Grip EZ Bar Curl:
69lbs x 13+4+3+1 (rest paused) PR
Seated Calf Raise Machine
(no rest between sets)
105 x 8 PR
85 x 9
65 x 12
45 x 25 more controlled than usual
Machine Preacher Curl - constant tension
57lbs x 6 PR
48lbs x 9
40lbs x 12
Seated Calf Raises - repeated the same thing as above exactly
Weighted Decline Situp
15lb dumbell behind the head for 3 sets of 10
Weighted Side Bends
55lb plate x 20/20 PR
55lb plate x 15/15
55lb plate x 12/12
45 Degree Hypers
2 sets of 20 reps with bodyweight
Deads -active recovery
135 x 5
176 x 5
231 x 3
231 x 3
231 x 3
231 x 3
231 x 3
231 x 3
Superset A1 & A2:
A1: Reverse EZ Bar Curl 69lbs x 11 PR 69lbs x 11
A2: EZ Bar Curl 69lbs x 11 PR 69lbs x 11
Close Grip EZ Bar Curl:
69lbs x 13+4+3+1 (rest paused) PR
Seated Calf Raise Machine
(no rest between sets)
105 x 8 PR
85 x 9
65 x 12
45 x 25 more controlled than usual
Machine Preacher Curl - constant tension
57lbs x 6 PR
48lbs x 9
40lbs x 12
Seated Calf Raises - repeated the same thing as above exactly
Weighted Decline Situp
15lb dumbell behind the head for 3 sets of 10
Weighted Side Bends
55lb plate x 20/20 PR
55lb plate x 15/15
55lb plate x 12/12
45 Degree Hypers
2 sets of 20 reps with bodyweight
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its always the same with active recovery, it makes my back ache a bit at the time but afterwards, like the next day it feels great, then after a few days it goes back to how it felt before the workout, so for this reason Im thinking maybe I need to active recovery like twice a week instead of once or twice every 9 days...
man I miss squats and deads so much, especially for saying I never really liked squats, the thing Im worried about most is my back thickness, I havnt done any back thickness work for 3 months now because I cant, and I havnt squatted. Iv done seated cable rows twice which may help, but twice is nothing in 3 months. Legs I can work around it with leg press and leg curls, but only thing I do for back atm is chins and facepulls!
its always the same with active recovery, it makes my back ache a bit at the time but afterwards, like the next day it feels great, then after a few days it goes back to how it felt before the workout, so for this reason Im thinking maybe I need to active recovery like twice a week instead of once or twice every 9 days...
man I miss squats and deads so much, especially for saying I never really liked squats, the thing Im worried about most is my back thickness, I havnt done any back thickness work for 3 months now because I cant, and I havnt squatted. Iv done seated cable rows twice which may help, but twice is nothing in 3 months. Legs I can work around it with leg press and leg curls, but only thing I do for back atm is chins and facepulls!
stop doing weighted abs exercises that fucks up your recovery.
ok, I didnt feel any pain in the back and this injury I can feel everytime it is worked, its the same feeling all the time. It aches like fuck when at school if Im sittin on a chair with no back support, like in a science lab....
Tblock1
New member
Wait I'm just curious how does it fuck up recovery? I've started doing some weighted ab work recently.
This is what Im doing now to try and get his back injury better
Monday - active recovery, weighted dips, skullcrushers, seated calves
Wednesday - active recovery, laterals, forearms, maybe a machine shoulder press
Friday - active recovery, wide grip chins, incline curl or preacher curl, seated calves
active recovery will be either deads, RDL or snatch grip deads, then crunches. With stretching and hanging from the chin bar inbetween sets.
Monday - active recovery, weighted dips, skullcrushers, seated calves
Wednesday - active recovery, laterals, forearms, maybe a machine shoulder press
Friday - active recovery, wide grip chins, incline curl or preacher curl, seated calves
active recovery will be either deads, RDL or snatch grip deads, then crunches. With stretching and hanging from the chin bar inbetween sets.
Iv bought the 150lb Heavy Grips gripper, it arrived friday evening, first time I used it I was a little less than an inch from closing it, now its saturday afternoon and I just closed that fucker on each hand! For crush grip neither of my hands is weaker...
when I first tryed it though I think the problem was technique, I couldnt get it at the right angle and it felt like the skin on my fingeres was gonna rip out from underneath my finger nails...
when I first tryed it though I think the problem was technique, I couldnt get it at the right angle and it felt like the skin on my fingeres was gonna rip out from underneath my finger nails...
artificialaspirations
New member
how'd you hurt it again?
what hurts?
what hurts?
His lower back is fucked up and tight, when you do weighted situps the lower back contracts isometrically to stabilize the spine so he is only putting himself under unnecessary stress.
no, its my right spinal erector in the spot about 2 inches below the bottom of my traps.
AA: well I was maxing on deads, and I had 325 and got it up to my knees but couldnt get it any further, so I started hitching and got it a little higher but could get the top quarter or the rep. That was what did it, and originally it wasnt that bad, and during the workout it didnt hurt and I did some dumbell rows with the 88s and the twisting made it worse. At the time I thought it was just muscle fatigue pain so I did nothing about it and made it worse with squats, deloaded deadlifts and bent over rows. Last time I heavy squatted was 11th november...
btw I just closed my 150lb gripper 6 times on my right hand, I did it at 3.30pm, and 4.30pm yesterday I got it out of the packaging and couldnt only close it far enough for the handles to be about 1inch away from touching
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no, its my right spinal erector in the spot about 2 inches below the bottom of my traps.
AA: well I was maxing on deads, and I had 325 and got it up to my knees but couldnt get it any further, so I started hitching and got it a little higher but could get the top quarter or the rep. That was what did it, and originally it wasnt that bad, and during the workout it didnt hurt and I did some dumbell rows with the 88s and the twisting made it worse. At the time I thought it was just muscle fatigue pain so I did nothing about it and made it worse with squats, deloaded deadlifts and bent over rows. Last time I heavy squatted was 11th november...
btw I just closed my 150lb gripper 6 times on my right hand, I did it at 3.30pm, and 4.30pm yesterday I got it out of the packaging and couldnt only close it far enough for the handles to be about 1inch away from touching
Hmmm i see. Nice now you need the 200lbs. Send me a pm.
Tblock1
New member
Ok cool makes sense.
EM: Nice work on that gripper dude!!! From what I've heard, grip strength is one of the fastest growing types of strength. Can't wait till my grippers come in
On your back injury, how bad does it hurt after you do light sets of deadlifts? My back has hurt before after squats but I usually just do a set of hypers and good mornings and that makes if feel a lot better. Also wearing a belt takes away any pain I get doing heavy squats.
artificialaspirations
New member
no, its my right spinal erector in the spot about 2 inches below the bottom of my traps.
AA: well I was maxing on deads, and I had 325 and got it up to my knees but couldnt get it any further, so I started hitching and got it a little higher but could get the top quarter or the rep. That was what did it, and originally it wasnt that bad, and during the workout it didnt hurt and I did some dumbell rows with the 88s and the twisting made it worse. At the time I thought it was just muscle fatigue pain so I did nothing about it and made it worse with squats, deloaded deadlifts and bent over rows. Last time I heavy squatted was 11th november...
btw I just closed my 150lb gripper 6 times on my right hand, I did it at 3.30pm, and 4.30pm yesterday I got it out of the packaging and couldnt only close it far enough for the handles to be about 1inch away from touching
sounds like definitely a low back strain. Hopefully you didn't compress a disc. No squats and deads for you. Not worth it. Get on the leg press and don't forget your core since you won't be squatting/deadlift. Chill out on the weighted abs though as Saibot has said. Lots you can do to stretch out your back and work your abs...Did you go to the doctor?
Ok cool makes sense.
EM: Nice work on that gripper dude!!! From what I've heard, grip strength is one of the fastest growing types of strength. Can't wait till my grippers come in
yeah i read the hands respond very well to low rep training too.
yes it does ache after the light deadlifts but iv never got it before, and it aches if im sittin in a chair with no back support for a long time...
i have been leg pressing for the past 3 months! not hitting abs consistently but every so often.
no I havnt gone to a doctor but now that it is over 3 months since I injured it Im thinking maybe I should...
what happens if I have compressed a disk? will it ever get fully better?
artificialaspirations
New member
it should get better, but since it is non-muscular it would take a lot longer. Doctors can get you prescription anti-inflammatories to help calm it down and expedite the healing. Voltaren and Indocin come to mind.
Ok i saw the doc he said it is a twist injury the only thing I can do if stay away from things that irritate it. He also said anything overhead should be avoided or swapped for machine version, and the same with anything that requires the back to stabilise the body. He also said to make sure my posture is right throughout the day, and to consider light swimming. He said some other stuff and did some tests but nothing dead important.
I have re-thought out my routine and changed it a bit but kept the same template, I had been doing it for 4 months and gotten a bit bored. So when I am 100% injury free I will be lifting like this, I will workout 3 days a week and cycle through these 4 workouts:
Deadlift Day:
Front Squat 3x8
Deadlift 1x3 1x6
Chins 3xBW
Kroc Rows 2x15-30
EZ Curls 2x20 1xRP
Weighted Hypers 2x10
Bench Day:
Comp. Grip Bench 1x3 1x8
Incline DB Press 3x6-8
Bent Over Row 4x8-12
CGBP 3x8
Skullcrushers -superset with- Pushdown 3x10-15
Squat Day:
Sumo Box Squat 1x3
Olympic StyleSquat 3x3
RDL 2x10-15
Leg Press 2x20
Weighted Abs 6x10-25
OHP Day:
One Arm DB Pushpress 1x5 1x12
Weighted Dips 2x6-9 1xBW
Upright Row 3x10
One Arm DB Snatch 3x3
Laterals 3x12-15
*seated calves will be done for 5 sets on mondays and fridays
**forearms will be worked once a week with a superset of seated barbell wrist curls and pinwheel curls, probably on wednesdays.
***doesnt include warmup sets
I have re-thought out my routine and changed it a bit but kept the same template, I had been doing it for 4 months and gotten a bit bored. So when I am 100% injury free I will be lifting like this, I will workout 3 days a week and cycle through these 4 workouts:
Deadlift Day:
Front Squat 3x8
Deadlift 1x3 1x6
Chins 3xBW
Kroc Rows 2x15-30
EZ Curls 2x20 1xRP
Weighted Hypers 2x10
Bench Day:
Comp. Grip Bench 1x3 1x8
Incline DB Press 3x6-8
Bent Over Row 4x8-12
CGBP 3x8
Skullcrushers -superset with- Pushdown 3x10-15
Squat Day:
Sumo Box Squat 1x3
Olympic StyleSquat 3x3
RDL 2x10-15
Leg Press 2x20
Weighted Abs 6x10-25
OHP Day:
One Arm DB Pushpress 1x5 1x12
Weighted Dips 2x6-9 1xBW
Upright Row 3x10
One Arm DB Snatch 3x3
Laterals 3x12-15
*seated calves will be done for 5 sets on mondays and fridays
**forearms will be worked once a week with a superset of seated barbell wrist curls and pinwheel curls, probably on wednesdays.
***doesnt include warmup sets
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haha that's a great doctor!!!
lol you mean because thats pretty much what you said to me? haha
well he said he doesnt think it is serious but if it doesnt the next step is physiotherepy, and I to expect it to take another month or so to heal
what do you think to that routine?
lol you mean because thats pretty much what you said to me? haha
well he said he doesnt think it is serious but if it doesnt the next step is physiotherepy, and I to expect it to take another month or so to heal
what do you think to that routine?
Yeah that's why i said he is great, you will be fine i'm sure, that kind of pain used to happen to me.
JDid23
New member
is this in essence a full body workout or is it split so most shoulder exercises are on OHP day and stuff? OHP and squat day seem like shoulders/legs, but your first two days are a bit mixed. Is your main goal to just get your main lifts up?
suggestions
- do deadlift before front squat on deadlift day
- lower front squat reps (i think saibot made a post about doing more than 6 reps on front squats)
- do rows between flat bench and incline db bench.... if you're going to put the exercises like this i would personally do it that way
- why did you take out standing OHP for 1 arm push presses? just curious....
- and i know some people will talk badly of upright rows because of the stress on your rotator cuff, and there are definitely more effective exercises imo
-they are not intentionally full body workouts, they are one of the big 4 lifts, then some assistance/hypertrophy stuff, for example on OHP say I do my pushpresses, then weighted dips to work the chest/shoulders/tri's which all are used in overhead pressing, then I do snatches which is power/upperback/triceps again used for pushpressing, laterals for delts, uprigth rows for delts/upper back. But yes some of them turn into kind of fullbody because of the direct work.
-front squats before deadlifts for 2 reasons, 1. squats need work 2. I wouldnt be able to do them the otherway, my core and back would be too smoked from deads.
-if I cant cope with 8 rep front squats I will change to 4x6 instead of 3x8
-yeah bent over rows are meant to be inbetween benches, that was a typo
-switched to pushpress because strict press stalled and I havnt ever done pushpresses before
-i wanna try upright rows I did them alot as a noob and never had trouble, when I say alot i mean 2-4 times a week lol
Today-
Flat Bench
bar x 8
88 x 5
116 x 5
138 x 3
171 x 1
204 x 3 PR
154 x 10 feet on the bench PR
Incline DB Press
66's x 8 PR
66's x 6
66's x 6 + 1 with a small spot mid way through the rep only
Cable Crossover - wont count PR's as I never do this much...
25lbs in each arm x 15
25lbs in each arm x 12
25lbs in each arm x 9
Lying Rope Cable Skullcrusher - loved this!
35lbs x 12 PR
45lbs x 8 PR
50lbs x 6 PR
55lbs x 4 PR
35lbs x 12
Seated Calf Raise Machine
110 x 9 PR
90 x 13 PR
70 x 25 PR
fuckin sick workout! A little more BB style than what i usually do but fuck it, I felt strong on everything and loved it all like usual! lying rope skullcrusher is going to replace one arm floor press, and replace normal skullcrushers when I start my new routine! Thanks future for showing me these!
Im so hyped about my benchpress, Im still using a medium grip, only a little outside shoulder width so I cant wait till I swap to competition grip and watch my poundage jump up bwahahaha
Flat Bench
bar x 8
88 x 5
116 x 5
138 x 3
171 x 1
204 x 3 PR
154 x 10 feet on the bench PR
Incline DB Press
66's x 8 PR
66's x 6
66's x 6 + 1 with a small spot mid way through the rep only
Cable Crossover - wont count PR's as I never do this much...
25lbs in each arm x 15
25lbs in each arm x 12
25lbs in each arm x 9
Lying Rope Cable Skullcrusher - loved this!
35lbs x 12 PR
45lbs x 8 PR
50lbs x 6 PR
55lbs x 4 PR
35lbs x 12
Seated Calf Raise Machine
110 x 9 PR
90 x 13 PR
70 x 25 PR
fuckin sick workout! A little more BB style than what i usually do but fuck it, I felt strong on everything and loved it all like usual! lying rope skullcrusher is going to replace one arm floor press, and replace normal skullcrushers when I start my new routine! Thanks future for showing me these!
Im so hyped about my benchpress, Im still using a medium grip, only a little outside shoulder width so I cant wait till I swap to competition grip and watch my poundage jump up bwahahaha
