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My Training Journal
- Thread starter ExtraMile
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Tblock1
New member
fuck i hate it when my workout is last post on the page Ill bump it up to this one
Dude I bet your you could do 226x1 right now, or at least 220x1
Damn man...I wish I can hit PRs every workout...good job EM!!!
Dude I bet your you could do 226x1 right now, or at least 220x1
Maybe yeah! End of jan I'm thinking of taking my bench 1rm but if I'm progressing well then I'll just continue with triples...
Traz: it's all part of being a teen bro! Your doing sick, you'll be at that 405 dead in no time!
Killer workouts bro
thanks dude, not seen you on here in a while!
my back is feeling way better today, Im gonna skip squats - even light squats this session though, but I think the squat session after that I will be able to do some light squats and just build up, cant wait!
so Iv taken a week off, and my back is feeling pretty good, I would say its maybe 90% healed so Im being very careful now. Monday Im not gonna do dips from friday or shoulder pressed because I have bench on wednesday. I might just do some dips on benchpress day instead because my bench is gaining great atm and I already am 1 week behind where I should be on it in order to hit my goals at the end of january. I will do deads but light weight and less volume than usual active recovery probably 3x3 instead of 6x3...
Perfect bro. i wish I had this much knowledge at 15. Fuckkk I thought you were 16.
Does it hurt to do hyper extensions?
nahh bro I have been doing bodyweight hyper extensions for a while with my active recovery because it gets the blood in there and doesnt hurt it, usually the active recovery deads makes it ache a bit afterwards but the day after it feels fine.
I am actually going to have to miss this grip competition against tblock for a while because I couldnt face it if I hurt my back again just now and had to wait another 2 months or whatever. This annoying because I will have his little bitch ass calling me a pussy and shit but I would rather do that than wait longer to lift heavy again, so Ill give it a few more weeks to try it...
Tblock1
New member
Dude you seriously need to relax. I was just messing with you and now you are calling me a little bitch ass? Come on! You can't take any shit, and remember, you were the one who asked for the competition....
Lol I was fuckin around I saw doing the same to get the competition going sorry if i took it too far and offended you...
Tblock1
New member
bunch of girls in this thread hahahahahaha
Tblock1
New member
Who knows bro I gotta wait for my back. Iv notpulled a heavy deadlift in almost 4months now...
If it makes you feel any better I only did 315x2 tonight on deads... but i didnt use chalk usually i bang out 455x2
the only things I ever really use chalk on is if Im gonna do hook grip on something, or for dips and one arm rows. Thats because the dumbell on the rows slides around if I dont use chalk and the dip bars are rubber coated so even a little sweat and it becomes slippery. I never use chalk on deadlifts...
Today - active recovery deadlifts
Deads: - cutting the amoutn of AR sets in half as my back is beginning to heal
132 x 3
198 x 3
242 x 3
242 x 3
242 x 3
Leg Press - controlled negatives
250 x 20 no lockouts
280 x 15 PR
315 x 7 PR
Super Set A1 & A2:
A1: Reverse EZ Bar Curl 75lbs x 10 PR 75lbs x 6
A2: EZ Bar Curl 75lbs x 10 75lbs x 6 (a little cheating here but back felt fine)
Close Grip EZ Bar Curl
69lbs x 14 PR
-rest pause-
69lbs x 5
-rest pause-
69lbs x 3
-rest pause-
69lbs x 2
Incline DB Curl (strict, slow negatives)
22lb DB's x 10
22lb DB's x 8
Seated Calf Raise Machine
110lbs x 9 PR
-rest pause-
110lbs x 6
-rest pause-
110lbs x 5
-rest pause-
110lbs x 3
-rest pause-
110lbs x 3
sick workout, smoked my bi's today and yeah the rest pauses were a little excessive with lots of sets but bi's and calves deserve the attention and Im a teen so Im sure I can recover
the calf thing was the same sort of idea as the nelson calf routine but more weight less total reps. When I go heavy on calves I really feel the muscle straining and contracting so Im going to go by how it feels and train more like this instead of 50 rep bullshit which is both boring and time consuming haha
Deads: - cutting the amoutn of AR sets in half as my back is beginning to heal
132 x 3
198 x 3
242 x 3
242 x 3
242 x 3
Leg Press - controlled negatives
250 x 20 no lockouts
280 x 15 PR
315 x 7 PR
Super Set A1 & A2:
A1: Reverse EZ Bar Curl 75lbs x 10 PR 75lbs x 6
A2: EZ Bar Curl 75lbs x 10 75lbs x 6 (a little cheating here but back felt fine)
Close Grip EZ Bar Curl
69lbs x 14 PR
-rest pause-
69lbs x 5
-rest pause-
69lbs x 3
-rest pause-
69lbs x 2
Incline DB Curl (strict, slow negatives)
22lb DB's x 10
22lb DB's x 8
Seated Calf Raise Machine
110lbs x 9 PR
-rest pause-
110lbs x 6
-rest pause-
110lbs x 5
-rest pause-
110lbs x 3
-rest pause-
110lbs x 3
sick workout, smoked my bi's today and yeah the rest pauses were a little excessive with lots of sets but bi's and calves deserve the attention and Im a teen so Im sure I can recover
the calf thing was the same sort of idea as the nelson calf routine but more weight less total reps. When I go heavy on calves I really feel the muscle straining and contracting so Im going to go by how it feels and train more like this instead of 50 rep bullshit which is both boring and time consuming haha
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I hate to say it but the felt heavy, I made a 10lb jump since last time but did 3x3 instead of 6x3 and I could tell the differance for sure. But my back feels ok, it ached a little but when I sat down in between sets it felt a little better.
Wednesday is gonna be a long ass workout! Im gonna combine the OHP day that I missed on friday with my bench day its gonna be something like this
flat BB
chins
incline DB
dips
laterals superset with behind the neck press
skullcrushers
hypers
I will, lately my deadlift and squat day have been active recovery and just whatever I feel like doing, this back injury is close to being healed though and hopefully after that I can start really killed the back and the legs again. I guess my log has probably been quite boring to read lately aswell so sorry guys lol
ya dude very boring you should check out mine its awesome hahahaha jk jk I like reading your log hurt or not you still are an inspiration even tho ur 15 you show me that it takes hard work and you prove it. Your new avi looks sick btw
hahahaha jk jk I like reading your log hurt or not you still are an inspiration even tho ur 15 you show me that it takes hard work and you prove it. Your new avi looks sick btwya dude very boring you should check out mine its awesome
thanks and thanks
your new hair looks sick too. And like I mensioned before you get bigger everytime you put up a new pic lolI cant wait to be squattin and deadlifting heavy again! Im hoping muscle memory will allow me to add 10lbs every 9 days to my deads and maybe even squats too...
My hams and back thickness have suffered from this back injury terribly, I dont really know if there is any size lost but I bet they will be alot weaker...
JDid23
New member
thanks and thanks
I cant wait to be squattin and deadlifting heavy again! Im hoping muscle memory will allow me to add 10lbs every 9 days to my deads and maybe even squats too...
My hams and back thickness have suffered from this back injury terribly, I dont really know if there is any size lost but I bet they will be alot weaker...
glad's new hair looks like he was under some sort of influence when it happened.
knowing him, he probably got drunk, met some dudes at a bar, and let one of them shave his mohawk after sex.
- good luck with the injury.. you're definitely doing well so far
That's 2008-09 most common haircut... @ least in NYC it was
dude nice! little different in cali its probably buzz over here. ive never been to NYC really wanna go tho
still quite light, im dissapointed though I have always heard that deadlifts were an exercise that you can take alot of time off from and keep alot of your strength, and well when I stopped my pr's were 292x4 and 319x1, but when I did 3 sets of 3 with 242 as active recovery it actually felt a little heavy, but I was expecting it to fly up...
oso0960
New member
I wouldn't worry too much it'll come back. I've also heard that and was disappointed that I couldn't do 445x1 after I lost 60lbs haha. Infact I think my max dropped down to 315x1 they day I finished keto :/
idk what the twitches are, dont worry about it tho. Sometimes i get crazy muscle spasms but who the fuck knows why LOL
deadlifts are gonna be heavy at first because you havent gone heavy in a while. Dont worry tho priority is the injury right now. ur doin good brotha
deadlifts are gonna be heavy at first because you havent gone heavy in a while. Dont worry tho priority is the injury right now. ur doin good brotha
Andalite
Elite Bodybuilder
No I don't have future goals of competing in anything. I absolutely LOVE doing the crazy bell presses because:
1.) They seem to strengthen my triceps quite a bit
2.) They hit my shoulder muscles even harder
3.) When I go back to Standing OHPs I am always able to hit PRs more easily
Thats why I love the crazy bell presses.
NYC is too hard to handle sometimes, clublife there it's just too crazy, imagine the local craziest party mofo, NYC it's full of them.
JDid23
New member
glad- NYC itself is crazy. If you live there, you will probably come in contact with every type of person you can imagine. Having said that, living in NYC (imo) would not be the ideal place for many people to live unless you love every aspect about city life.
EM- i feel like you haven't been working out consistently lately- whatup?
EM- i feel like you haven't been working out consistently lately- whatup?
jdid- I took a week off.
Today - Bench Day
got to the gym 30mins before it closed, running real late but I knew I would be so annoyed if I hadnt have gone and 30mins is better than 0mins. Luckily they let me stay 10mins after it closed while they were cleaning up and shit so I could finish.
15-20mins cycling
Flat BB
105 x 5
132 x 5
154 x 3
176 x 2
209 x 3 PR
154 x 12 (feet on the bench) PR
Incline DB Press
66's x 8
72's x 4 +2 with a little help PR
62's x 7 lol was hoping for 10 but I was smoked
Lying Rope Skullcrusher
40 x 12 PR
50 x 6
Straight Bar Pushdowns
50 x 13
-dropset 30 x 25
6 and a half deep dips - lockouts extremely hard
6 chins
15-20mins cycling
cool workout, very short, with short rests between sets which made PR's hard, and my pre workout meal sucked because I was so late for time which didnt help either, so less PR's than usual but hey, I PR'ed the bench and thats the main thing
gotta watch my hips on the bench on the 2nd rep they came off from using some hip drive, man bench is so hard to get the hang of having to remember all the differant things...
Im on track to hit 220x3 the first week of february but its getting harder each week, soon Im gonna have to switch to competition grip so that will put my numbers down for a while and its so hard to get everything right benching like that. I dont know... I might not even make the change...
Friday with legs Im gonna do some chest supported rows as my first step into back training now, my back is feeling decent so Ill give it a go.
You should try the ultimate split rep scheme, or smolov junior bench that's will help with the form practise and strength @ same time.
I'm happy with my bench progression if anything I will use the ultimate split thing for my squat...
Tblock1
New member
Shit he's getting pretty damn good results right now, I wouldn't change up if I were him. However, I am thinking about starting up a smolov jr cycle because I don't want him to catch up to my bench
Shit he's getting pretty damn good results right now, I wouldn't change up if I were him. However, I am thinking about starting up a smolov jr cycle because I don't want him to catch up to my bench
hmm lets see today u benched 220x3 and failed the 4th. I am on track to hit 220x3 on the first week of february
did I mension the plan is to bulk for all of this year? bwahahaha
Tblock1
New member
hmm lets see today u benched 220x3 and failed the 4th. I am on track to hit 220x3 on the first week of february
did I mension the plan is to bulk for all of this year? bwahahaha
I know I am actually pretty pissed about bench right now. I haven't made hardly any gains over 4 weeks on the Bill Starr 5x5 on bench
I think my body was so used to the high volume of smolov that it will take a while to gain on 5x5. Sorry for a little thread jack, but does anyone know if I could do a smolov jr cycle on the bill starr 5x5 and just do that instead of doing the 5x5 bench?A lil competition... nice haha, but no trash talking this time ladies
you were trash talking too...
hahahahahaha i love this thread. I love seein you guys talk shit because youll work out harder that way.
tblock dont fuck with the 5x5 lol
tblock dont fuck with the 5x5 lol
Tblock1
New member
I know but my bench has stayed almost the same and I've been stuck at around 220x3, then 220x4, then back to 220x3. It hasn't gone up in 5 weeks because I was used to smolov jr style.
oso0960
New member
I had the same problem when switching from 5x5 to 5/3/1 lol. It's kind of annoying how it works like that, almost seems like a 'fake' strength because when you get off the program you get weaker :/
Tblock1
New member
Well I haven't really gotten weaker, I was doing 215x3 and 255x1 when I was doing smolov, so I have gotten a little stronger, but barely at all
You have to add sets to consolidate gains on neural effiency. That's why most strength training methods are about multiple sets with the heavy weights not a just the last set of the 5x5 intermediate scheme.
oso0960
New member
That clears a lot up thanks saibot.
I just had 12 hours of sleep so Im gonna try some medium weight squats today, and some chest supported machine rows, thats step 1 of getting back into some of the leg and back workout I have missed out for all this time...
squats: ramp up to probably 175x3 or something
leg curls: 3 or 4 sets of 6-15 reps
machine rows: just investigate with the reps, i hate this machine though but it will have to do
seated calves: some straight sets finish with one big long dropset
forearms: 4 sets maybe superset wrist curls with wrist extension
crunches/hypers: 3 sets of whatever
i might also hit some rear delts if I have time, one of the things I have been meaning to do it start doing some rear delts. I have never trained them directly and they are a little smaller than the front and middle.
squats: ramp up to probably 175x3 or something
leg curls: 3 or 4 sets of 6-15 reps
machine rows: just investigate with the reps, i hate this machine though but it will have to do
seated calves: some straight sets finish with one big long dropset
forearms: 4 sets maybe superset wrist curls with wrist extension
crunches/hypers: 3 sets of whatever
i might also hit some rear delts if I have time, one of the things I have been meaning to do it start doing some rear delts. I have never trained them directly and they are a little smaller than the front and middle.
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Today - first squats in ages, medium weights, these didnt feel real easy but they werent really that hard either.
Full High Bar Squat (shoulder width stance)
88 x 5
110 x 5
132 x 5
176 x 5
198 x 1
Low Bar Sumo Box Squat - box at parrallel
bar x 5
110 x 5
132 x 5
176 x 5
132 x 10
Full Front Squat
88 x 5
110 x 5
110 x 5
110 x 5
Seated BB Wrist Curl
58 x 20
58 x 16
69 x 6
-these were supersetted with-
Strict Pinwheel Curl
33's x 16/16
39's x 10/10
39's x 10/10
Weighted Zercher Hypers
just a lightweight pre-set bar, weighed 15lbs I think
3 sets of 15 reps
Standing Cable Rear Delt Flyes
5lbs in each arm for 3 sets of 20reps
-these were supersetted with-
Seated Calf Raise Machine
110 x 12 PR
110 x 11
110 x 10
sweet workout! put me in a great mood because I can finally squat again! my back felt great during them didnt hurt at all! Box squats were hard, I couldnt really explode off the box but next workout I will video them for a form check.
Full High Bar Squat (shoulder width stance)
88 x 5
110 x 5
132 x 5
176 x 5
198 x 1
Low Bar Sumo Box Squat - box at parrallel
bar x 5
110 x 5
132 x 5
176 x 5
132 x 10
Full Front Squat
88 x 5
110 x 5
110 x 5
110 x 5
Seated BB Wrist Curl
58 x 20
58 x 16
69 x 6
-these were supersetted with-
Strict Pinwheel Curl
33's x 16/16
39's x 10/10
39's x 10/10
Weighted Zercher Hypers
just a lightweight pre-set bar, weighed 15lbs I think
3 sets of 15 reps
Standing Cable Rear Delt Flyes
5lbs in each arm for 3 sets of 20reps
-these were supersetted with-
Seated Calf Raise Machine
110 x 12 PR
110 x 11
110 x 10
sweet workout! put me in a great mood because I can finally squat again! my back felt great during them didnt hurt at all! Box squats were hard, I couldnt really explode off the box but next workout I will video them for a form check.
nice to see you squatting again..
it was badass, the sumo squats were sweet because it made my shorts get pulled up a bit higher from the wide stance and stuff and my quads have grown lately so they were bulging out which was cool to see haha
artificialaspirations
New member
start slow man.
YES!!! You're squatting again
Quite easy
I estimate from it that I have dropped 10lbs of strength from the time off. The thing holding me back on the sumo box squats was getting used to the low bar placement, I only didn't go heavier because it was kinda uncomfortable...
Tblock1
New member
Quite easy
265x1 coming soon bro
265x1 coming soon bro
Hell yeah Im making the low bar sumo box squat my main squat for a while in hope of getting some big poundage up there but i'm also oly squatting. I'm still tweaking my new routine a little but I'll put it up here when I'm done...
Today -
15mins cycling
Weighted Deep Dips bodyweight after my workout was 195! holy fuck...
assisted 30lbs x 10
bw x 5
bw + 36lbs x 7 PR
bw x 36lbs x 6
bw x 3 sets of 8 reps
Tri Set:
A1: Standing Strict Laterals 17lb DB x 8 for all four sets
A2: Standing BB Military Press 72lbs x 6, 72lbs x 5, 66lbs x 5 +1pushpress, 66lbs x 4 +2pushpresses
A3: Standing Laterals (with a small cheat at the start) 17lb Db x 5 for all four sets
this burned my shoulders!
Seated Cable Row - starting to get back into the back work now my injury is almost healed...
(I did these reps super strict and slow, with a hard squeeze at the top of the rep and holding it there for a second)
stack x 15 PR
stack x 12
stack x 10
Seated Overhead Extension
55lb DB x 10 PR
61lb DB x 7 PR
61lb DB x 6
-dropset 45lb DB x 6
15mins cycling
I weighed 195 after the gym, so I had drunk my pwo shake which I started taking last week and it contains 51g protein, about 65g carbs and somthing like 4g fat. So that may have added some and I was looking a bit bloated but fuck it, being that bodyweight is a PR and when I tense my abs you can see a blured set of top abs lol
no calves because I few people I knew from outside the gym were there and I had managed to avoid them throughout my workout but I was smoked and didnt wanna risk ruining my focus talking and shit, still using mind-muscle I managed to get my calves firing pretty hard during cycling and I worked them on friday so who cares lol
15mins cycling
Weighted Deep Dips bodyweight after my workout was 195! holy fuck...
assisted 30lbs x 10
bw x 5
bw + 36lbs x 7 PR
bw x 36lbs x 6
bw x 3 sets of 8 reps
Tri Set:
A1: Standing Strict Laterals 17lb DB x 8 for all four sets
A2: Standing BB Military Press 72lbs x 6, 72lbs x 5, 66lbs x 5 +1pushpress, 66lbs x 4 +2pushpresses
A3: Standing Laterals (with a small cheat at the start) 17lb Db x 5 for all four sets
this burned my shoulders!
Seated Cable Row - starting to get back into the back work now my injury is almost healed...
(I did these reps super strict and slow, with a hard squeeze at the top of the rep and holding it there for a second)
stack x 15 PR
stack x 12
stack x 10
Seated Overhead Extension
55lb DB x 10 PR
61lb DB x 7 PR
61lb DB x 6
-dropset 45lb DB x 6
15mins cycling
I weighed 195 after the gym, so I had drunk my pwo shake which I started taking last week and it contains 51g protein, about 65g carbs and somthing like 4g fat. So that may have added some and I was looking a bit bloated but fuck it, being that bodyweight is a PR and when I tense my abs you can see a blured set of top abs lol
no calves because I few people I knew from outside the gym were there and I had managed to avoid them throughout my workout but I was smoked and didnt wanna risk ruining my focus talking and shit, still using mind-muscle I managed to get my calves firing pretty hard during cycling and I worked them on friday so who cares lol
Tomorrow is the real test, Im doing front squats, deadlifts, hypers and one arm rows. Deads and 1 arm rows are what fucked my back originally, the deadlifts will be medium weight and the one arm rows strict and slow to ease back into it, if all goes well then Ill start the creatine and my new routine and start lifting as normal again
Tblock1
New member
What weight are you going to use for front squats?
probably 110 for 3 sets of 8 nothing extreme, I managed 110 for 3x5 last workout after my oly and box squats so I should get it.
I bet you will ask this sooner or later lol so Im gonna say now, I use the cross grip not the clean grip.
Tblock1
New member
Ahhh no!!!! JK I used the cross grip when I frist started them too, and continued to use it for a while. Call it "bodybuilder grip", it sounds cooler
lol well yeah crossgrip looks more badass IMO and yes I know 8 reps its not good according to you and andalite but Im gonna try it, and if it doesnt work and my posture goes wrong I will change to 4x6
Tblock1
New member
Well I don't really care about the whole 8 reps thing, but that article someone posted about it said it was bad, so I took note.
I think you should wait a bit more for the front squats because the position will make it tough on that spot you got hurt. At least take it easy, don't make it a real test.
Tblock1
New member
Oh that clears up a lot. I was thinking about attempting a set of widowmaker front squats as I had never seen anyone do it, and was thinking that would be one of the hardest things possible
Oh that clears up a lot. I was thinking about attempting a set of widowmaker front squats as I had never seen anyone do it, and was thinking that would be one of the hardest things possible
Pic a nice weight and even if you don't make all the reps switch to back squat without resting and rep it all out, just make sure you have the trash can nearby
Today - fuck yes!!!! BACK IS HEALED 
pretty much a deadlift day
got to the gym 20mins before it closed again because of school work and shit so this was super fast paced, luckily the gym owner let me and a few other of the regular members stay 20mins after it was closed.
15mins cycling
Deadlifts (medium day)
132 x 5
198 x 3
248 x 3 easy and no back pain
264 x 2 easy again and still no back pain
those deadlifts were supersetted with:
Wide Grip Chins
(bodyweight 191)
first set 9 reps PR
second set 7 reps
3rd set 4 reps then 2 w/ underhand grip
Dumbell RDL
72's x 12
72's x 12
those were supersetted with:
Strict One Arm Row - this is how I injured my back in the firts place...
50 x 20/20 easy
66 x 15/15 easy lol this is actually a PR for the strict style...
one arm rows get my heart racing
Seated Reverse BB Wrist Curl
(forearms were kinda tired from all the pulling exercises before, deadlifts weren't mixed grip)
just a preset bar that weighed I think 15lbs for 3 sets reps went 15, 12, 10
Weighted Hypers (bar behind the neck)
22lbs x 10 x2sets PR
-I prefer weighted zercher hypers...
15mins cycling
badass workout and Im so hyped about the deadlifts, 264 wasnt too hard although I could tell I hadnt deadlifted in so long as my technique was a little off, I was expecting it to be real hard but it wasnt too bad. Im going to progress from here with triples then a set of 6-8 of deficit deadlifts. Now I know my back is healed its time to take creatine and go full blown into my new routine and start smashing PR's on everything like I was before. I am going to take the rows, deficit deadlifts and front squats easy though as they require alot of back stabilising.
pretty much a deadlift day
got to the gym 20mins before it closed again because of school work and shit so this was super fast paced, luckily the gym owner let me and a few other of the regular members stay 20mins after it was closed.
15mins cycling
Deadlifts (medium day)
132 x 5
198 x 3
248 x 3 easy and no back pain
264 x 2 easy again and still no back pain
those deadlifts were supersetted with:
Wide Grip Chins
(bodyweight 191)
first set 9 reps PR
second set 7 reps
3rd set 4 reps then 2 w/ underhand grip
Dumbell RDL
72's x 12
72's x 12
those were supersetted with:
Strict One Arm Row - this is how I injured my back in the firts place...
50 x 20/20 easy
66 x 15/15 easy lol this is actually a PR for the strict style...
one arm rows get my heart racing
Seated Reverse BB Wrist Curl
(forearms were kinda tired from all the pulling exercises before, deadlifts weren't mixed grip)
just a preset bar that weighed I think 15lbs for 3 sets reps went 15, 12, 10
Weighted Hypers (bar behind the neck)
22lbs x 10 x2sets PR
-I prefer weighted zercher hypers...
15mins cycling
badass workout and Im so hyped about the deadlifts, 264 wasnt too hard although I could tell I hadnt deadlifted in so long as my technique was a little off, I was expecting it to be real hard but it wasnt too bad. Im going to progress from here with triples then a set of 6-8 of deficit deadlifts. Now I know my back is healed its time to take creatine and go full blown into my new routine and start smashing PR's on everything like I was before. I am going to take the rows, deficit deadlifts and front squats easy though as they require alot of back stabilising.
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hell yeah! 300+ deadlifts and 250+ sumo squats are on the menu
iv got a pm for you so check you inbox in a few mins
hell yeah! 300+ deadlifts and 250+ sumo squats are on the menu
iv got a pm for you so check you inbox in a few mins
Tomorrow i will look it, got some chicks in the gym, one of them was miss brazil usa
Today - Bench day
getting a little frustrated with my benchpress.
Flat BB - this is getting harder every week I can feel a plateau coming on
bar x 5
105 x 5
132 x 5
160 x 3
187 x 1
215 x 3 PR
165 x 9 PR feet on the bench
few sets of practising competition grip and paused benching which was a little awkward to get the hang of
Incline DB
66's x 8
66's x 7
66's x 6 +1 w/ help
Cable Crossover
25lbs in each arm for two sets of 15 reps PR
DB Pullover
50lb x 10
55lb x 10
61lb x 10 PR
61lb x 10
61lb x 8
Seated Calf Raise Machine
115 x 10 PR
120 x 9 PR
125 x 8 PR
95 x 15 PR
Standing Cable Rear Delt Flye (slow negatives)
5lbs in each arm x 25 reps PR
10lbs in each arm x 12 reps PR
10lbs in each arm x 12 reps
Weighted Highest Decline Situps
3 sets of 8 reps with a 15lb dumbell behind the head
my gym manager was a fuckin moron today came up to me in the middle of a set twice (he did this on wednesday too to tell my not to move a dumbell out of the way with my foot) anyway he came up to my during my set saying did i use chalk on the benchpress and i said yes. I use it on my hands to get a good grip and sprinkle some on the floor so my feet dont slide around. He said I have to clean it up from the floor (there wasnt much) because its getting spread everywhere. I guess it was a fair point so I did get some paper towels get down on my hands and knees and wipe up the chalk from the bench, the floor and the mat next to it. Then he comes up to me AGAIN during a set of pullovers and says to me:
"if you spilt milk at home and your mum told you to clean it up and it looked like that would she say it was an acceptable job?"
the floor still had a white kinda colour to it where there was some chalk not like any loose chalk that could be spread just a stain, so I had to do the same again with wet paper towels and mop everything up. WTF
about my bench, my setup was a little off and my first rep was kinda shitty ROM which put me out of the groove, the 3rd rep I was struggling like mad barely got it up the bar had stopped and I actually asked for help from the spotter just as he put his hands on it started moving again before he could apply any force, I asked at he end and he said it barely touched it so Ill count it at 3 reps. But this workout really highlighted the fact that its my chest strength that is holding me back and I dont have any explosion from my chest, Iv also stalled on incline DB Press not for 3 weeks which is fucking gay.
getting a little frustrated with my benchpress.
Flat BB - this is getting harder every week I can feel a plateau coming on
bar x 5
105 x 5
132 x 5
160 x 3
187 x 1
215 x 3 PR
165 x 9 PR feet on the bench
few sets of practising competition grip and paused benching which was a little awkward to get the hang of
Incline DB
66's x 8
66's x 7
66's x 6 +1 w/ help
Cable Crossover
25lbs in each arm for two sets of 15 reps PR
DB Pullover
50lb x 10
55lb x 10
61lb x 10 PR
61lb x 10
61lb x 8
Seated Calf Raise Machine
115 x 10 PR
120 x 9 PR
125 x 8 PR
95 x 15 PR
Standing Cable Rear Delt Flye (slow negatives)
5lbs in each arm x 25 reps PR
10lbs in each arm x 12 reps PR
10lbs in each arm x 12 reps
Weighted Highest Decline Situps
3 sets of 8 reps with a 15lb dumbell behind the head
my gym manager was a fuckin moron today came up to me in the middle of a set twice (he did this on wednesday too to tell my not to move a dumbell out of the way with my foot) anyway he came up to my during my set saying did i use chalk on the benchpress and i said yes. I use it on my hands to get a good grip and sprinkle some on the floor so my feet dont slide around. He said I have to clean it up from the floor (there wasnt much) because its getting spread everywhere. I guess it was a fair point so I did get some paper towels get down on my hands and knees and wipe up the chalk from the bench, the floor and the mat next to it. Then he comes up to me AGAIN during a set of pullovers and says to me:
"if you spilt milk at home and your mum told you to clean it up and it looked like that would she say it was an acceptable job?"
the floor still had a white kinda colour to it where there was some chalk not like any loose chalk that could be spread just a stain, so I had to do the same again with wet paper towels and mop everything up. WTF
about my bench, my setup was a little off and my first rep was kinda shitty ROM which put me out of the groove, the 3rd rep I was struggling like mad barely got it up the bar had stopped and I actually asked for help from the spotter just as he put his hands on it started moving again before he could apply any force, I asked at he end and he said it barely touched it so Ill count it at 3 reps. But this workout really highlighted the fact that its my chest strength that is holding me back and I dont have any explosion from my chest, Iv also stalled on incline DB Press not for 3 weeks which is fucking gay.
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i do set up like a PLer just my grip is closer, go on my youtube channel there is a bench video on there:
YouTube - EliteExtra's Channel
if people are looking for todays workout it is on the page before at the bottom.
who here thinks I should ditch my current template that I have used for the best part of the past 5 months and do the intermediate 5x5?
if so, I would want to change the rep scheme of rows because I hate 5 rep sets on rows...
who here thinks I should ditch my current template that I have used for the best part of the past 5 months and do the intermediate 5x5?
if so, I would want to change the rep scheme of rows because I hate 5 rep sets on rows...
JDid23
New member
MEEEE!
I know i don't do 5x5 myself, but i think that for you, doing lifts like OHP every 9 days is going to make it THAT much harder to progress.
its here:
about the OHP, for the next 5 workouts I am doing the pre exhaust trisets, then after that some straight sets but multiple sets with the heaviest weight for that day, I am thinking of doing the same with my benchpress to because it would greatly help my technique.
This is the style of benchpress I want to convert to, 0.49-1.00 in this video: (its an awesome video btw)
the thing is for deadlifts especially I am hoping to increase 10lbs every 9 days for a while because of muscle memory, for squats its hard to say because whats holding me back is just getting used to the low bar and sumo stance. But yeah I am considering doing something differant, its just hard because I have gotten so much stronger training like this and the problem with the 5x5 is I want to do more variety of exercises and not just a boring simple program like that...
Iv been thinking about it and Im not going to change completely to something like a intermediate 5x5. What would be the point? I would never figure out what the problem had been and using the template Iv done now I had been making the best progress of my life up until the injury. By only doing each lift every 9 days the extra recovery has let me really hammer my body with more assistance exercises, I remember workouts where I did 10 differant exercises in less than 90mins, they were the shit.
I have been thinking what it can be that has caused my benchpress to slow down, and Iv noticed its the power off my chest that is lacking, not my actual lockout, yesterday when I failed it was just as the triceps were about to come into the lift and they couldnt move it probably because it moved so slowly off my chest. I think one of the things is the fact I have changed my dips to staying more upright, this would make sense as I have experienced gains in tricep size and strength lately, and doing that was what let me push through my weighted dip plateau. I dont think thats the only reason but that wont have helped. The thing is I can only really do dips and chins once a week if I want good progress, whenever i have done them more often they have slowed right down. So this is my plan to help my benchpress:
1. Wednesday I have weighted dips, starting on that day I will go back to the chest style dips
2. Drop down to singles instead of triples for the benchpress, this should give me 2 or 3 more workouts of progression in weight and let me hit the 225 goal
3. Start PR'ing again on db presses*
4. Up until then I will be practising the wider grip like in the video I posted.
5. After I have hit 225 I am going to swap to a wider grip, and change my sets and reps scheme slightly to have more volume in there, but start with a deload so I get a few weeks break from the heavy bench weight.
6. With the wider grip I will add in 2-3 sets of CGBP afterwards to that my tri's dont fall behind
these are small changes and hopefully I can find out how I solved the problem for future referances, the main thing I am doing it getting more chest work in there then swapping to a wide grip where I can utilise my chest a bit more, I think maybe one of the reasons I cant power it off my chest is Im using a medium grip so maybe I cant utilise my chest as much as I would like...
*about the db presses, I have two ideas: I will either swap to a flat bench but put a plate under the back of the bench so I only have a very slight incline, which may just help get back into heavier weight and plateau's, or I will just swap to flat db presses, or I will just change my reps on the incline presses to 4-6 instead of 6-9 that I have been doing...
I have been thinking what it can be that has caused my benchpress to slow down, and Iv noticed its the power off my chest that is lacking, not my actual lockout, yesterday when I failed it was just as the triceps were about to come into the lift and they couldnt move it probably because it moved so slowly off my chest. I think one of the things is the fact I have changed my dips to staying more upright, this would make sense as I have experienced gains in tricep size and strength lately, and doing that was what let me push through my weighted dip plateau. I dont think thats the only reason but that wont have helped. The thing is I can only really do dips and chins once a week if I want good progress, whenever i have done them more often they have slowed right down. So this is my plan to help my benchpress:
1. Wednesday I have weighted dips, starting on that day I will go back to the chest style dips
2. Drop down to singles instead of triples for the benchpress, this should give me 2 or 3 more workouts of progression in weight and let me hit the 225 goal
3. Start PR'ing again on db presses*
4. Up until then I will be practising the wider grip like in the video I posted.
5. After I have hit 225 I am going to swap to a wider grip, and change my sets and reps scheme slightly to have more volume in there, but start with a deload so I get a few weeks break from the heavy bench weight.
6. With the wider grip I will add in 2-3 sets of CGBP afterwards to that my tri's dont fall behind
these are small changes and hopefully I can find out how I solved the problem for future referances, the main thing I am doing it getting more chest work in there then swapping to a wide grip where I can utilise my chest a bit more, I think maybe one of the reasons I cant power it off my chest is Im using a medium grip so maybe I cant utilise my chest as much as I would like...
*about the db presses, I have two ideas: I will either swap to a flat bench but put a plate under the back of the bench so I only have a very slight incline, which may just help get back into heavier weight and plateau's, or I will just swap to flat db presses, or I will just change my reps on the incline presses to 4-6 instead of 6-9 that I have been doing...
artificialaspirations
New member
9 days good for deads bro
