My Training Journal

[the.gladiator1987]

i know, i was just trying to describe to tblock where i put mine

i want a 198lb CGBP asap

gotcha It will come brotha!

 

[ExtraMile]

Was very tired today, went for a nap that got out of hand and I slept for almost 2 hours. Iv only been getting 7 hours or so of sleep a night lately and I only got 8 last night. So there wasnt time to go to the gym which was real annoying cause I was in the mood to squat. Anyway Im gonna go tomorrow instead

 

[Andalite]

You got 8 hours of sleep and you're complaining!!!! Arg...

I've slept a total of 5 hours in the last 3 days. Las Vegas is addicting lol...Tonight I'm gonna crash for 15 straight though. I hope.

 

[Tblock1]

You got 8 hours of sleep and you're complaining!!!! Arg...

I've slept a total of 5 hours in the last 3 days. Las Vegas is addicting lol...Tonight I'm gonna crash for 15 straight though. I hope.

I know I can't believe him bitching about 7 hours lol! I got 5 last night, and 3 the night before. I'm gonna sleep tonight though As for your cgbp, EM I assume you mean you want a 198 cgbp for reps, like 10 or so right

 

[ExtraMile]

I know I can't believe him bitching about 7 hours lol! I got 5 last night, and 3 the night before. I'm gonna sleep tonight though As for your cgbp, EM I assume you mean you want a 198 cgbp for reps, like 10 or so right

I meant 198x6 or so...

I need alot of sleep, when I was on holiday in the summer of 2009 I got 11 hours sleep everyday for 2 weeks

 

[ExtraMile]

Today - Squat Day

ATG Squats
94 x 5
116 x 5
138 x 5
176 x 2
198 x 1
226 x 8 PR

Leg Extensions
50 x 10
90 x 15 PR

Weighted Decline Situps (highest decline)
bw x 20
bw + 28lb DB (behind the head) x 7

Walking Lunges
bw + a 25lb weighted vest x 50 none stop reps

didnt have much time to train and got told off by the gym managers for always staying too long after the closing time

 

[JDid23]

nice fucking squats man.

 

[ExtraMile]

thanks, they are very hard, after rep 4 Im having to take like 10 breaths between each rep, I got 2 more sessions of 8 reps and if I can add 5lbs each session by the end I will be at 237x8 but Im questioning if I will be able to keep this up...

Either way transfering from 8 to 5 reps will provide a small deload which Im looking forward to, and after 4 weeks of 5 reps Ill either work up to a new 3RM or just go straight into a full deload. If I can keep up 4 weeks of 5 reps in the squat I will finish at 259x5 which will be badass, it sounds too good to be true though

Im doing the same rep scheme for benchpress.

 

[JDid23]

nice to see it's going up finally. Of course your squat goes up right as mine starts to go up haha.

 

[ExtraMile]

nice to see it's going up finally. Of course your squat goes up right as mine starts to go up haha.

Obviously! I told you that you won't catch my squat dead or bench didn't I lol

 

[JDid23]

bro that 319x1 deadlift.... i am close to you

 

[ExtraMile]

Pfftt bring it on newbie


Lol

 

[the.gladiator1987]

lol i can do that 1 handed

 

[Tblock1]

lol i can do that 1 handed

There's no way you can do that 1 handed without straps......

I'm did 255x3 with straps, my goal is to catch jdid 1 handed on his 2 handers hahahahhahaha

BTW, nice squats em!

 

[the.gladiator1987]

There's no way you can do that 1 handed without straps......

I'm did 255x3 with straps, my goal is to catch jdid 1 handed on his 2 handers hahahahhahaha

BTW, nice squats em!

I was totally kidding. 1 handed deadlifts would cripple me.

EM nice squats bro, I like how youre doing 8 reps and then 5 then 3.

 

[Tblock1]

I was totally kidding. 1 handed deadlifts would cripple me.

EM nice squats bro, I like how youre doing 8 reps and then 5 then 3.

Dude with straps I bet you could pull 315 I'm serious. I only pull 375x3 and I could pull 255x3 straps, and you've pulled 495 before so I bet you could get 315.....you could give em so much shit after that lol!!!!! The main thing that 1 handed deadlifts do though is give you insane grip strength, I can't get past 205x3 without straps!

 

[the.gladiator1987]

Dude with straps I bet you could pull 315 I'm serious. I only pull 375x3 and I could pull 255x3 straps, and you've pulled 495 before so I bet you could get 315.....you could give em so much shit after that lol!!!!! The main thing that 1 handed deadlifts do though is give you insane grip strength, I can't get past 205x3 without straps!

oh shit. I need grip strength. i might add that in to the 5x5 im doing now, what exactly do you do for grip training?

 

[JDid23]

oh shit. I need grip strength. i might add that in to the 5x5 im doing now, what exactly do you do for grip training?

static holds and farmers walks are great.

 

[Tblock1]

oh shit. I need grip strength. i might add that in to the 5x5 im doing now, what exactly do you do for grip training?

Well my grip training has been slacking recently, I was really into those heavy grips and almost had the 250 but haven't done them in like 2 weeks But yeah I do finger pullups, towel grip pullups sometimes, deadlifts with not chalk, and 1 handed deadlifts. I've also tried some plate lifting, but that is pretty hard lol here's a vid:
YouTube - 45 pound plate hub lift

1 handed deadlifts are a killer grip workout though, and since you are using such as small load compared to 2 handers they are not at all stressing to the cns.
YouTube - 700lb Box Squat / 280lb Hip Snatch / 550lb 1 Arm Deadlift

check out 30 seconds above, he does a 1 handed dead the style I use. Howver he doesn't lock out all the way so I wouldn't count it but it is still damn impressive.

 

[Scotsman]

Pfftt bring it on newbie


Lol

I rack pulled 770 with no belt, no straps, no suit. All I needed was chalk and hate.

Just to give you something to shoot for buddy.

Cheers,
Scotsman

 

[ExtraMile]

I rack pulled 770 with no belt, no straps, no suit. All I needed was chalk and hate.

Just to give you something to shoot for buddy.

Cheers,
Scotsman

Hell yeah I pull like that too, with just chalk.

I wanna deadlift 700 one day and bench 500

 

[oso0960]

I rack pulled 770 with no belt, no straps, no suit. All I needed was chalk and hate.
Just to give you something to shoot for buddy.

Cheers,
Scotsman

You're my hero.

 

[ExtraMile]

Today - Military Day

Standing BB Military
bar x 8
66 x 5
88 x 3
110 x 7 PR

Seated Calf Raise Machine
50lbs x 10
80lbs x 10

95lbs x 15
-rest pause
95lbs x 10
-rest pause-
95lbs x 10 PR

Weighted Deep Dips
30lbs of assistance x 10
bw x 5
bw + 39lbs extra weight x 5 PR
bw = 201 lbs

Superset A1 & A2:
A1: Standing Strict Laterals 3 sets of 10 with 17lb Db's PR
A2: Seated Machine Shoulder Press 3 sets with 6 plates, 2 sets of 10 reps, 1 set of 9 reps PR

Seated Overhead DB Extension
33lb Db x 9
50lb Db x 9
66lb Db x 6 PR

cool short workout, took 50mins. PR'ed everything which is badass

 

[JDid23]

nice pressing man

 

[ExtraMile]

thanks

 

[ExtraMile]

Took some measurements today

both arms were 14.5 inches
both legs were 25.25 inches
right forearm was 13 inches
left forearm was 12.5 inches
both calves were 15 inches
chest (lats flexed) was 45 inches
neck was 15.75 inches! hell yeah my neck is looking sick lately
waist (around belly button) was 38 inches but you can still see my abs when I tighten them
^^^^think my abs have gotten a bit thicker since I started training them...

Im considering buying a neck harness...

 

[oso0960]

Those are pretty damn close to my measurements lol. Your neck might be bigger than mine..I haven't checked for a while though. Good work though.

 

[Tblock1]

Took some measurements today

both arms were 14.5 inches
both legs were 25.25 inches
right forearm was 13 inches
left forearm was 12.5 inches
both calves were 15 inches
chest (lats flexed) was 45 inches
neck was 15.75 inches! hell yeah my neck is looking sick lately
waist (around belly button) was 38 inches but you can still see my abs when I tighten them
^^^^think my abs have gotten a bit thicker since I started training them...

Im considering buying a neck harness...

Dude I want to work my neck too, because in the army they measure your bodyfat when you are over weight and the bigger your neck the smaller the thing says your bodyfat is:

Army Fitness Calculator | Interactive Military Training Tools

Check out out. BTW, do you flex your neck when you measure it or not?

 

[ExtraMile]

Dude I want to work my neck too, because in the army they measure your bodyfat when you are over weight and the bigger your neck the smaller the thing says your bodyfat is:

Army Fitness Calculator | Interactive Military Training Tools

Check out out. BTW, do you flex your neck when you measure it or not?

Yeah I do flex it, relaxed it's between 15.25 and 15.5

deads later today!!!

 

[ExtraMile]

Today - Deadlift Day

Deads
143 x 5
198 x 5
253 x 3
297 x 5 PR

Chins
5
5
5
5
5
3 +2underhand
kinda a PR...

Seated Cable Row - loved them so much better than bent over bb rows!
8 plates x 10
10 plates x 10
stack x 11
stack x 11
stack x 11 PR

Standing Calf Raise (counting the smith bar as 45 but may be less)
bw x 10

132 x 15
-rest pause-
132 x 10
-rest pause-
132 x 10 PR

Weighted Hypers
3 sets of 15 with a 44lb bar PR

had no time for 1 arm rows or grip work I will probably do the one arm rows on wednesday

With deads since I got injured Iv been hook gripping all of my heavy sets, but its pissing me off now it still hurts my thumbs and i dont see the point anymore, I can regular double overhand my heaviest warmups easly so Im gonna just do mixed grip now for the heaviest set. Im actually gonna try normal double over for my heaviest set next week see if I can manage a rep or two. It did look pretty badass hook gripping the heavy weight but oh well. Ill still hook grip my RDL's.

 

[oso0960]

You just have to get used to the hook grip. I always hook grip on heaviest sets and never have problems with it. I do remember having issues with it at first...just like I remember having bruises and shit while back squatting the bar without the tampon or manta ray when I first started. Just give it time, don't be a bitch , and the pain will go away.

 

[ExtraMile]

wait lemme bump my workout back to this page

maybe Ill stick with the hook grip IDK, iv been doing it for months now and it still hurts like fuck...

Today - Deadlift Day

Deads
143 x 5
198 x 5
253 x 3
297 x 5 PR

Chins
5
5
5
5
5
3 +2underhand
kinda a PR...

Seated Cable Row - loved them so much better than bent over bb rows!
8 plates x 10
10 plates x 10
stack x 11
stack x 11
stack x 11 PR

Standing Calf Raise (counting the smith bar as 45 but may be less)
bw x 10

132 x 15
-rest pause-
132 x 10
-rest pause-
132 x 10 PR

Weighted Hypers
3 sets of 15 with a 44lb bar PR

had no time for 1 arm rows or grip work I will probably do the one arm rows on wednesday

With deads since I got injured Iv been hook gripping all of my heavy sets, but its pissing me off now it still hurts my thumbs and i dont see the point anymore, I can regular double overhand my heaviest warmups easly so Im gonna just do mixed grip now for the heaviest set. Im actually gonna try normal double over for my heaviest set next week see if I can manage a rep or two. It did look pretty badass hook gripping the heavy weight but oh well. Ill still hook grip my RDL's.

 

[oso0960]

hmm...maybe hand length matters? I couldn't imagine it still hurting past a couple of months.

 

[ExtraMile]

It just crushes my thumbs and if I tuck my thumbs too far inside my palms it feels like they will dislocate...

 

[ExtraMile]

Today - Bench Day

Benchpress
bar x 8
99 x 6
121 x 5
142 x 5
165 x 3
193 x 8 PR

Low Incline DB
39's x 10
55's x 8
66's x 10 PR
77's x 4 PR
was gonna go for 3x10 with the 66's but they felt heavier than before and I wasnt sure if I would make it so I just did another heavier set. I can feel a plateau coming on these soon so to solve it I will either raise the incline a little. Until then I will just swap the rep ranges often and try to hit as many PR's as I can. Im having a major change in my training in 5 weeks anyway but Ill write more about that later. There will be no dumbell presses when I change.

Standing Cable Rear Delt Flye
3 sets of 15 with 2 plates per side PR

CGBP
110 x 9
154 x 9 PR

 

[JDid23]

good shit on bench. you want to go up in weight with 8 reps now?

 

[ExtraMile]

Yeah Im just deciding whether to do 4 weeks of 8 reps or 3, either way this is my second. So next week will be 198x8 then if I do 8 reps again it will be 204x8. Then Ill swap to 5 rep sets.

 

[ExtraMile]

Today - Squat Day

ATG Squats
110 x 5
121 x 5
149 x 5
176 x 3
204 x 1
231 x 7 PR
would have gone for an 8th but traps were killing me and wasnt really psyched, and I had lost count so it may have been 8 anyway but I have a feeling it was 7. Im considering deloading next workout then going for 242 x 5 the workout after but Im not sure how that will go, maybe hitting it for a triple would be more realistic...

RDL - no hook grip, normal double overhand
110 x 10
176 x 6
220 x 8 more of a grip issue, was shooting for 10 but bar started to slip

Seated Calf Machine
50lbs x 10
80lbs x 10

100lbs x 15
-rest pause-
100lbs x 10
-rest pause-
100lbs x 10 PR

Leg Press
255 x 20 tryed to keep constant tension with no lockouts but had to lock my legs out just to let the burn die down for a couple of seconds at i think reps 7 and 15...
280 x 8 differant style than usual, slow negatives and constant tension PR




kind of a shitty workout! wasnt really "in the zone" and Im kinda annoyed I didnt hit the 8 reps of squats, but Im glad the 8 rep sets are over, I kind of over estimated the weight and it caused me to take breaths between alot of reps, meaning the set took quite a while and it got annoying.

Been doing some arm wrestling at school lately and been smoking everyone!

Plans
All my lifts are hard, my deadlift sets are hard, my squat sets are making me take like 10 breaths between reps 6 and 7, my bench is ok and I cant really say much about military. Iv been using this template for the past 6 months, the only changes I have made are assistance exercises and rep ranges. Im thinking I need a big change. So what Im planning on doing is finishing this "cycle" Iv planned for bench and squat which is this:
3 workouts @ 8 reps
3 workouts @ 5 reps
next workout go for 1 or 3 RM
then next workout deload

Im gonna finish that for bench for sure, but for squats I may change it and just do some low rep sets. For deadlift I will just try to keep my sets of 5 and add 5lbs each workout, hopefully until the deload. Anyways after Iv done that I may take a week off (but probably not) and do a full 9 days of deloading each workout. Then Im going to start the madcow intermidiate 5x5 with the new maxes I will have set. That calls for 3 weeks of lighter weight anyway so I may not deload before I start it. Until then Im going to practice my pendlay rows because I plan on using them in there instead of powercleans or bent over rows. Im hoping the fact that Ill go from doing each lift once every 9 days to squatting 3x a week and benching+rowing twice a week will be a big shock and cause some growth. Im also hoping the 5x5 will get my strength up fast which will help for the powerlifting purposes.

I just plugged my current bench and deadlift into the 5x5 calculator and it said that iv I manage 12 weeks of the progression it prescribed by the 12th week I would be:
-deadlifting 363 for 5 reps on wednesday
-benching 262 for 5 reps on monday and 268 for 3 reps on friday

 

[Tblock1]

Today - Squat Day

ATG Squats
110 x 5
121 x 5
149 x 5
176 x 3
204 x 1
231 x 7 PR
would have gone for an 8th but traps were killing me and wasnt really psyched, and I had lost count so it may have been 8 anyway but I have a feeling it was 7. Im considering deloading next workout then going for 242 x 5 the workout after but Im not sure how that will go, maybe hitting it for a triple would be more realistic...

RDL - no hook grip, normal double overhand
110 x 10
176 x 6
220 x 8 more of a grip issue, was shooting for 10 but bar started to slip

Seated Calf Machine
50lbs x 10
80lbs x 10

100lbs x 15
-rest pause-
100lbs x 10
-rest pause-
100lbs x 10 PR

Leg Press
255 x 20 tryed to keep constant tension with no lockouts but had to lock my legs out just to let the burn die down for a couple of seconds at i think reps 7 and 15...
280 x 8 differant style than usual, slow negatives and constant tension PR




kind of a shitty workout! wasnt really "in the zone" and Im kinda annoyed I didnt hit the 8 reps of squats, but Im glad the 8 rep sets are over, I kind of over estimated the weight and it caused me to take breaths between alot of reps, meaning the set took quite a while and it got annoying.

Been doing some arm wrestling at school lately and been smoking everyone!

Plans
All my lifts are hard, my deadlift sets are hard, my squat sets are making me take like 10 breaths between reps 6 and 7, my bench is ok and I cant really say much about military. Iv been using this template for the past 6 months, the only changes I have made are assistance exercises and rep ranges. Im thinking I need a big change. So what Im planning on doing is finishing this "cycle" Iv planned for bench and squat which is this:
3 workouts @ 8 reps
3 workouts @ 5 reps
next workout go for 1 or 3 RM
then next workout deload

Im gonna finish that for bench for sure, but for squats I may change it and just do some low rep sets. For deadlift I will just try to keep my sets of 5 and add 5lbs each workout, hopefully until the deload. Anyways after Iv done that I may take a week off (but probably not) and do a full 9 days of deloading each workout. Then Im going to start the madcow intermidiate 5x5 with the new maxes I will have set. That calls for 3 weeks of lighter weight anyway so I may not deload before I start it. Until then Im going to practice my pendlay rows because I plan on using them in there instead of powercleans or bent over rows. Im hoping the fact that Ill go from doing each lift once every 9 days to squatting 3x a week and benching+rowing twice a week will be a big shock and cause some growth. Im also hoping the 5x5 will get my strength up fast which will help for the powerlifting purposes.

I just plugged my current bench and deadlift into the 5x5 calculator and it said that iv I manage 12 weeks of the progression it prescribed by the 12th week I would be:
-deadlifting 363 for 5 reps on wednesday
-benching 262 for 5 reps on monday and 268 for 3 reps on friday

Good workout...I like the arm wrestling stuff! Keep those guys in check! One thing though: Don't get too disappointed if you don't get those goals for the 5x5, especially the bench one. The deadlift one might be doable though, my deadlift reached the template goal. After about 10-11 weeks. But the bench one is a different story..... But unlike me you are planning on inputing your right maxes lol

 

[ExtraMile]

yeah those numbers that the 5x5 calculator gave me but who knows i may stall on week 6 ill just have to see how it goes

im pleased i hit 231 x 7 though about a month ago that was my 1rm...

 

[Tblock1]

static grip contest static grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip conteststatic grip contest


static grip contest????????

 

[ExtraMile]

As you can see my workouts havnt been long lately, even though iv wrote alot iv not spent long in the gym, iv not had time to do it man but I will some day I promise

 

[Tblock1]

As you can see my workouts havnt been long lately, even though iv wrote alot iv not spent long in the gym, iv not had time to do it man but I will some day I promise

Lol I bet you are waiting to bet a monster grip and the moment you know you can beat me you will have a vid up lol!

 

[ExtraMile]

Iv not trained grip in like forever lol

 

[ExtraMile]

I forgot to mension, I didnt manage to workout on monday because I went paintballing with 39 other people form school which was pretty badass lol. I ended up being the muddiest out of everyone because in the first game I fell in the river lol. And some girl on my own team shot me in the ass from about 5 metres away which stung like a mother

but my hams are still sore from squat day on friday so maybe the extra rest will do me good Im lifting today now just deciding whether to do military that I missed out on or skip it and do deads...

 

[Tblock1]

I forgot to mension, I didnt manage to workout on monday because I went paintballing with 39 other people form school which was pretty badass lol. I ended up being the muddiest out of everyone because in the first game I fell in the river lol. And some girl on my own team shot me in the ass from about 5 metres away which stung like a mother

but my hams are still sore from squat day on friday so maybe the extra rest will do me good Im lifting today now just deciding whether to do military that I missed out on or skip it and do deads...

I have played a decent amount of paintball and have NEVER gotten hit by someone on my own team lol! I guess I have never played with a bunch of random kids from my school either though.... Have you ever heard of airsoft? It's kind of like paintball, I play that pretty often, used to play every weekend. I would keep up with the military press, you miss one time on that and it's hard to get back to where you were...

 

[ExtraMile]

I have played a decent amount of paintball and have NEVER gotten hit by someone on my own team lol! I guess I have never played with a bunch of random kids from my school either though.... Have you ever heard of airsoft? It's kind of like paintball, I play that pretty often, used to play every weekend. I would keep up with the military press, you miss one time on that and it's hard to get back to where you were...

lol Iv played a few times too, its awesome

 

[ExtraMile]

Today - Military Press Day, another quick workout, didnt have much time

15mins cycling

Standing BB Military
bar x 8
72 x 5
94 x 5
116 x 4 PR

Weighted Dips
30lbs of assistance x 8
bw x 5
bw + 41lbs x 5 PR

Lateral Raises
11lb DB x 20
17lb DB x 15 PR
-dropset-
11lb DB x 10

Overhead DB Extension
33lb DB x 9
50lb DB x 9
66lb DB x 8 PR

15mins cycling

short rest between sets especially laterals and DB extensions. Whole workout took just under 30mins...

oh and I bought a pin from a hardware store to put in the weight stacks of the machines at the gym, its longer than the standard onces so I can hang extra plates on the end, this will be useful for rows cause Im rowing the stack for 3 sets of 12 going as strict as possible with a stretch at the bottom and hard contraction for a count at the top

 

[JDid23]

not half bad bro!

i know you said you didn't have much time and i know where you're coming from, but can you ever make it to the gym any earlier?

 

[ExtraMile]

yeah I could lol but by the time I think its time to start gettin ready I have to eat then make my shakes then get my stuff ready and time just runs away and before I know it theres only 45mins before the gym closes lol... then I gotta ride my bike to the gym lol.

Next military workout Ill be finally up to dipping with a 45lb plate! I might video it...

 

[Tblock1]

yeah I could lol but by the time I think its time to start gettin ready I have to eat then make my shakes then get my stuff ready and time just runs away and before I know it theres only 45mins before the gym closes lol... then I gotta ride my bike to the gym lol.

Next military workout Ill be finally up to dipping with a 45lb plate! I might video it...

Nice dude! Definitely video it if you can I'm curious to see your form. I might do dips again.....

 

[ExtraMile]

My dip form is decent I think, below parrallel and pretty controlled, although the negatives could be slower, when I stall on my 5 rep sets of dips Im gonna start doing 10 sets of 3 with a pause at the bottom and slow negatives

Anyway this is my last "blast" of this routine, its going to last about 7 or 8 weeks, Im switching some things up because Iv clusterfucked a little and want to get the most I can out of this last run, Im going to try to stay away from 5 rep sets for bench,squat,military because Ill be doing 5 reps per set on the 5x5 after. I wanna add some bodyweight and just get my maxes as high as I can. I want to be weighing 205 when I wakeup.

Anyway now Im prety sure my workouts will look like this:

Deads
Seated Cable Row
Weighted Hypers
Weighted Decline Situps

Bench
Wide Grip Chins
10-15 Degree Incline DB
CGBP

ATG Squats
Leg Press
Lying Leg Curl
Hanging Leg Raise or Ab wheel

Military Press
Weighted Dips
Laterals
OHE

*calves worked once every 5 days with rest pauses for a total of 35 reps in 3 sets, alternating between standing and seated

the only thing is I may change Military day, I might do rear delts instead of laterals or I might do more sets of Military instead of laterals, or maybe even the Machine Shoulder Press or Behind Neck Press instead of laterals

 

[ExtraMile]

Taken some time off from lifting lately been tired and just before we broke up from school was working like mad to get coursework done. Long story short I messed aruond most of the year doing fuck all in class for ICT and managed to finish the whole course in the last 10 days before the deadline and got a grade A...

Last week or so has been this:
27th march rest
28th march rest
29th march rest
30th march rest
31st march Military Press Workout
1st April rest
2nd april rest
3rd april rest
4th april rest
5th april gym is closed so Ill rest again
6th april this will be deadlift day and Ill go from here

been getting 10-11 hours of sleep every day for the last 5 days since we broke up from school on the 30th so feeling better now...

 

[JDid23]

way to be receptive to your body and get your priorities straight bro!!!

 

[the.gladiator1987]

dude for your military day you could do bb military AND db military

 

[ExtraMile]

dude for your military day you could do bb military AND db military

I could but I don't think I will, if I wanted more shoulder pressing I would do behind neck or machine shoulder press. I'm just gonna stick with laterals though I think...

Besides I only got 8 more weeks then I start 5x5. For that reason I'm beginning to think I should do a differant shoulder press now to give me a change before 12 weeks of 5x5 military..

 

[Tblock1]

I could but I don't think I will, if I wanted more shoulder pressing I would do behind neck or machine shoulder press. I'm just gonna stick with laterals though I think...

Besides I only got 8 more weeks then I start 5x5. For that reason I'm beginning to think I should do a differant shoulder press now to give me a change before 12 weeks of 5x5 military..

Bro you should try some db pressing, for me my db workouts always go up in strength way faster than barbell ones. My shoulder press has shot up a ton with db's and I think it will help my bench strength. It doesn't have to be much, just 3x6-8 once a week.

 

[ExtraMile]

I already do low incline db presses, Iv done db military before and its nothin special IMO. The thing is my gym got some new benches and they dont incline all the way up so it is always at what is like a very high incline. So the dumbells would never be out to my sides like they should be, they would always be slightly infront of my face.

dont really like dumbell presses as much as behind neck press anyway...

man I cant wait to get back into the gym! Its closed today which is real annoying and Iv eaten like shit for most of the days iv been resting, but Iv also slept alot and really been very active so I hope that means I didnt burn as many calories, yesterday I just ate loads of chocolate from easter eggs lol so I just tryed to drink as much milk throughout the day I could because I didnt really have much appetite. I just woke up though and gonna kill it with a big breakfast. Conveniently this week that Iv barely lifted has been the week I took off from creatine, lost 3lbs since the start but that may have been a because of no lifting and like I said diet was kinda shitty, but taking some creatine today and gonna kill the deads tomorrow!

What do you guys think to isolation delt work? laterals, front raises, rear laterals - have you found the helped your presses at all? I know gladiator likes front raises but not laterals but what about everyone else?

 

[ExtraMile]

Today - Deadlift Day

Deadlifts
132 x 5
198 x 5
264 x 2
303 x 5 PR

Standing Calf Raise (in the smith machine)
45lb plate each side x 15
-rest pause-
45lb plate each side x 10
-rest pause-
45lb plate each side x 10 PR

Seated Cable Row
(strict reps with a squeeze at the top for a count of 1 or 2 seconds and slow negatives)
10 plates x 10
stack x 17 PR
stack + 11lb plate x 15 PR
stack + 22lb plate x 11 PR
-dropset stack x 8

One Arm DB Row - more of a grip strength thing...
82lb Dumbell for 18 reps on each arm no straps
grip strength sucked after previous pulls and couldnt hold on for more than 18...

Highest Decline Weighted Situps
bw x 10
bw +22lb dumbell behind head x 8 x2sets PR

Weighted Hypers
3 sets of 15 with 50lbs PR

was fucked! Not lifted for a week and diet hasnt been great lately either, was having to rest like 3 mins between sets of hypers cause I was just drained! Didnt realise how long that workout was until I typed it up just now...

I think I need a deadlift deload all reps are very hard and its very close to what would be my 5RM, I can feel a stall coming soon...

 

[JDid23]

great job on deadlifts bro!

 

[ExtraMile]

great job on deadlifts bro!

thanks man 314 is close!

 

[Tblock1]

bro nice work on getting past 300 for 5! So, I know 1 rm calcs aren't that accurate, but if I do one it says your max would be 353 That means 400 would be reachable pretty soon........

 

[ExtraMile]

Lol that's cool but there's no way I could pull 350+ I would estimate my 1rm to be around 325

 

[Tblock1]

Lol that's cool but there's no way I could pull 350+ I would estimate my 1rm to be around 325

Hmmm...still higher than jdid though right?

 

[ExtraMile]

Hmmm...still higher than jdid though right?

it better be...

bblazer is gonna help my with my deadlift though I have a feeling my technique is a little shitty so hopefully that will help...

 

[Tblock1]

it better be...

bblazer is gonna help my with my deadlift though I have a feeling my technique is a little shitty so hopefully that will help...

How close do you think you are to plateauing? It's weird because I have been pretty lucky recenlty and haven't hit a plateau in a long time, but when I did I tried this routine for a while, but I didn't even do the heavy deadlift sets, I only did the accesories and stiff leg deadlift. My deadlift went from 335-375, and i could have pulled a little more( This was right before I started the 5x5)


EDIT: Here's the routine I am talking about:
http://tsampa.org/training/scripts/coan_phillipi_deadlift/

I forgot to include it lol!!!!!

 

[ExtraMile]

because the reps are getting harder each week, and its getting harder to keep good form. I know I loose my arch in my lower back but I dont think it rounds - yet...

lol just checked and jdid estimated his 1rm deadlift to be 320

Iv had crippling DOMS today - spinal erectors especially lower, calves, hams, abs, obliques, brachioradialis, traps, rear delts, and hip flexors are all sore as fuck! This always happens after a week off lol...

 

[Tblock1]

I thought I would repost this:

The routine I was talking about in that previous post is the coan phillipi deadlift routine:
Tsampa.org: Coan-Phillipi 10 Week Deadlift Routine

It worked great for me you might want to try it when you plateau.


at jdid thinking he is deadlifting 320

 

[JDid23]

I thought I would repost this:

The routine I was talking about in that previous post is the coan phillipi deadlift routine:
Tsampa.org: Coan-Phillipi 10 Week Deadlift Routine

It worked great for me you might want to try it when you plateau.


at jdid thinking he is deadlifting 320

lol that was an estimated 1RM from wendler's calculations.. I've never benched 180 either. I am going to do 5/3/1 for a while, and maybe before prom i will spend a week testing my maxes which is in about 2ish months. Hopefully that day will come as a shock to EM when my deadlift and squat #s make his look like nothin, even with his 40 lbs on me

Still doesn't matter to me what EM is lifting in a sense that I am not going to compare myself to him. I hope he lifts more than I do, but at the same time I hope i lift more than he lifts. That makes no sense, but it basically means that i want both of our lifts to go up regardless of whoever is lifting more.

 

[ExtraMile]

I thought I would repost this:

The routine I was talking about in that previous post is the coan phillipi deadlift routine:
Tsampa.org: Coan-Phillipi 10 Week Deadlift Routine

It worked great for me you might want to try it when you plateau.

thanks, but like I said bblazer offered to help my with my deads so Ill have to see what he has in mind...

at jdid thinking he is deadlifting 320

haha yeah maybe a comp between us would be fun but first I gotta do this damn grip challenge lol

 

[Tblock1]

thanks, but like I said bblazer offered to help my with my deads so Ill have to see what he has in mind...



haha yeah maybe a comp between us would be fun but first I gotta do this damn grip challenge lol

Bro I remember there was some website that did online video competitions, I just found it:
Virtualmeet.net: Home

There are some strong guys there but not many so I could actually do pretty well You and jdid should have a deadlift off or something like that by video, after you complete the grip challenge that is

 

[ExtraMile]

jdid cant video any of his shit but yeah it would be cool what you got in mind?

 

[JDid23]

i would love a comp sometime down the road, but for now i am sticking to 5/3/1 the way it says to stick to it. Also, i don't have anything to video my lifts with or i would have put my squat/dead/military/bench/power clean/front squat up a while ago

 

[ExtraMile]

do you not even have a cell phone with a video camera?

 

[JDid23]

do you not even have a cell phone with a video camera?

no.. just a camera- no video on the iphone

 

[Tblock1]

no.. just a camera- no video on the iphone

Oh is your camera the iphone? Cause most digital cameras have video now.

 

[ExtraMile]

cant wait to bench tomorrow...

 

[JDid23]

Oh is your camera the iphone? Cause most digital cameras have video now.

yeah it is.

what are you going for for bench tomorrow EM?

I can't fucking wait to deadlift. I am going for 240x5+ reps so maybe between 8-10? I have never gone above 6 reps on deads before.

 

[ExtraMile]

Hoping to get 198x8. If I dont progress on low incline db presses again this week Im considering it a plateau and changing the angle of the bench.

I am a little doubtful about the 5x5 which Im planning on starting in 4 weeks or so... The squatting 3x a week is kinda worrying because last time I did it, it didnt work at all. Then the benching and rowing twice a week the same thing, didnt work last time. I dont wanna get through the first 4 weeks of lighter weights and as soon as it gets heavy start to plateau cause it will be wasted time...

 

[Tblock1]

Hoping to get 198x8. If I dont progress on low incline db presses again this week Im considering it a plateau and changing the angle of the bench.

I am a little doubtful about the 5x5 which Im planning on starting in 4 weeks or so... The squatting 3x a week is kinda worrying because last time I did it, it didnt work at all. Then the benching and rowing twice a week the same thing, didnt work last time. I dont wanna get through the first 4 weeks of lighter weights and as soon as it gets heavy start to plateau cause it will be wasted time...

More time for me to get even farther ahead muahahahahhahahahahhahahaha!!!!!!!!!!!!!!!!

JK lol! If I were you I would just cut the wednesday squatting out, if you noticed in my log for a while I did the light squatting on deadlift day but then I realized it wasn't really doing anything for me and stopped it. I also would suggest doing military press on Tuesdays or some other day than deadlifts, leave deadlifts all to themselves. That way you will be working out 4 days a week, which is more optimal for building muscle anyway.

 

[ExtraMile]

No way bro, I like training 3x per week best and a workout just to do 1 main workset of military then leave would suck lol!

I am undecided whether I will do 5x5 or not, if not then most likely 5/3/1...

and yes wasted time means you and jdid getting stronger while I dont lol

 

[Tblock1]

No way bro, I like training 3x per week best and a workout just to do 1 main workset of military then leave would suck lol!

I am undecided whether I will do 5x5 or not, if not then most likely 5/3/1...

and yes wasted time means you and jdid getting stronger while I dont lol

Okay but there have been lots of studies showing that 4 times a week is best for hypertrophy. Are you going to add assistance exercise for the 5x5 or are you just doing it straight?

 

[JDid23]

Dude, i honestly think a more organized version of 5/3/1 might work for you. I know you kind of did it your own way, but if you don't like squatting 3x per week and want to change your assistance exercises up, you can probably see good gains.... Just something i thought i'd throw out there

 

[the.gladiator1987]

lol 5/3/1 isnt even needed bro, you should just make your foundation off heavy squat/bench/deads/military and do other shit with it. ur so young still.

 

[ExtraMile]

gladiator that is exactly what i would be doing with 5/3/1...

yeah jdid I have been wonderin that, and like i said 5x5 isnt decided yet

tblock if i do 5x5 i will do it exactly as it says. Although I will change bicep curls on friday to wide grip chins instead.

 

[the.gladiator1987]

I thought 531 u only progress every 4 weeks?

 

[ExtraMile]

I thought 531 u only progress every 4 weeks?

you have the first workout workin at a set percentage for the main lift trying to set a rep PR with that weight, then the next workout you do the same but with a higher percentage of your max, so you try and hit a rep PR but the reps will be lower cause its closer to your max. The third week you do the same but again its even heavier. Then the fourth week you do a deload and dont look for a new PR.

Then you start over again with more weight on each week. Its reccomended you add 5lbs to presses and 5lbs or 10lbs to squats/deads.

 

[oso0960]

I vote 5x5. It will be completely different from what you've been doing. You will probably see ongoing results from doing the same exercise more than 1x per week. Also if you're patient enough, I think you will see even better results from moving your PR weights to week 6 like Bill Starr says.

BTW, you could still do curls on friday and add your chins on Wednesday. That's what I've been doing actually.

 

[ExtraMile]

I vote 5x5. It will be completely different from what you've been doing. You will probably see ongoing results from doing the same exercise more than 1x per week. Also if you're patient enough, I think you will see even better results from moving your PR weights to week 6 like Bill Starr says.

BTW, you could still do curls on friday and add your chins on Wednesday. That's what I've been doing actually.

my bi's get over trained easily, the only time they ever grown is when i did no curls and concentrated no chins and rows. So I wont be curling at all, that is also why I dont curl currently.

not sure what ill do yet...

 

[ExtraMile]

Today - Bench Day. Tweaked my lower back earlier today...

Benchpress
bar x 8
99 x 5
121 x 5
143 x 5
187 x 2
198 x 8 PR

Low Incline DB
55's x 8
77's x 5 PR
61's x 8 wtf...

Wide Grip Chins - starting to suck as I get heavier... bodyweight was 205 when I got home
7
5
5 neutral grip

CGBP
110 x 8
165 x 6 PR
132 x 12 PR

Not bad, chins sucked and as I thought progress has slowed even more on the low incline presses so Ill either switch to Low Incline BB press or more likely just Flat DB Presses, or maybe just raise the incline to like 30 degrees. Was actually hoping for 2 sets of 8 and 2 sets of 5 with the chins today so I was dissapointed with 7 and 5, I think the reason was because my back and my brachioradialis is still sore from deadlift day. If I do 5/3/1 I will rearrange the workouts so I do military after deadlift days so this doesnt happen again...

 

[JDid23]

Today - Bench Day. Tweaked my lower back earlier today...

Benchpress
bar x 8
99 x 5
121 x 5
143 x 5
187 x 2
198 x 8 PR

Low Incline DB
55's x 8
77's x 5 PR
61's x 8 wtf...

Wide Grip Chins - starting to suck as I get heavier... bodyweight was 205 when I got home
7
5
5 neutral grip

CGBP
110 x 8
165 x 6 PR
132 x 12 PR

Not bad, chins sucked and as I thought progress has slowed even more on the low incline presses so Ill either switch to Low Incline BB press or more likely just Flat DB Presses, or maybe just raise the incline to like 30 degrees. Was actually hoping for 2 sets of 8 and 2 sets of 5 with the chins today so I was dissapointed with 7 and 5, I think the reason was because my back and my brachioradialis is still sore from deadlift day. If I do 5/3/1 I will rearrange the workouts so I do military after deadlift days so this doesnt happen again...

Do i > you in chinups?

What are you thinking regarding 5/3/1? Solid bench today; i like how you dropped weight and added reps- seems like it's coming along nicely.

 

[ExtraMile]

Do i > you in chinups?

not really, you do close neutral chins and underhand chins, the two easiest kind, I do overhand wider grip which is harder and use about the grip I use for bench (which i have made wider since my last video). You weigh 165 and I weigh 205 lol. But yeah I dont know if I could do a set of 4 with 20lbs of extra weight like you unless I cheated or unless I had this strength and weighed 165 lol. I think I could hit double figures with close neutral chins. Also I probably do my chins differant to yours, I get a slight swing and power up to the bar then lower down slowly like 2 second negatives or so. The slow negatives make a big differance IMO.

What are you thinking regarding 5/3/1? Solid bench today; i like how you dropped weight and added reps- seems like it's coming along nicely.

Yeah Im loving the 8 reps for bench, and unlike squats I can just bang out the reps, with squats Iv over estimated the weight and have to rest between reps for a few breaths. Bench I just banged out reps 1-6 then took a couple breaths and stabilised then bang out the last two.

 

[JDid23]

not really, you do close neutral chins and underhand chins, the two easiest kind, I do overhand wider grip which is harder and use about the grip I use for bench (which i have made wider since my last video). You weigh 165 and I weigh 205 lol. But yeah I dont know if I could do a set of 4 with 20lbs of extra weight like you unless I cheated or unless I had this strength and weighed 165 lol. I think I could hit double figures with close neutral chins. Also I probably do my chins differant to yours, I get a slight swing and power up to the bar then lower down slowly like 2 second negatives or so. The slow negatives make a big differance IMO.

I don't get any swing up and i do pretty slow negatives. Also, if you're going to compare our lifts and not include that you weigh 45 lbs more than i do, you can't do it for chinups as well babe


Yeah Im loving the 8 reps for bench, and unlike squats I can just bang out the reps, with squats Iv over estimated the weight and have to rest between reps for a few breaths. Bench I just banged out reps 1-6 then took a couple breaths and stabilised then bang out the last
two.
good shit. What is your goal for bench in the future?

..................

 

[Tblock1]

..................

I don't know: in the one hand jdid is winning chinups for sheer numbers competition and for weight added. EM is winning probably for overall weight.

Jdid : 2
EM: 1

 

[ExtraMile]

..................

1. Next time Ill do some close neutral chins and see how many reps I can manage. I could attach weight but because Im in kg the nearest I can get is 22lbs...

2. 500 raw in my lifetime. 264x5 before Im 16 would be cool but hard...

oh yeah about the chins when I weighed 185ish I could bust out 11 wide grip chins no swinging.

 

[Andalite]

a 500 raw bench would be AWESOME. I definitely believe you can do it. I dunno about age restrictions but I think with sufficient training you can hit that. Good luck, bro!

 

[ExtraMile]

Thanks man. Gotta take it one step at a time though, next goal is 120kg (264lbs) like I said...

 

[Andalite]

Thanks man. Gotta take it one step at a time though, next goal is 120kg (264lbs) like I said...

Yup. Baby steps. There's this old Indian phrase: it took many drops of water to build the ocean.

 

[ExtraMile]

my lower back has gotten worse, getting some sharp shooting pains in there. I dont know if its just tense and tight from the DOMS or if Iv injured it, either way not gonna risk it and not gonna workout tonight. Im gonna be so pissed if this turns out to be another back injury

 

[ExtraMile]

Im going crazy here taking all this time off from the gym my lower back is feeling a little better today been on a big long bike ride for most of the day with a friend today, was out for about 4 hours. Bike riding actually seems to be quite thereputic for it and its been feeling fine this evening. Not sure whether to risk squatting tomorrow, or to wait till monday, maybe Ill do my military on sunday then squat monday, then deadlift wednesday...