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themondtster
New member
When I cut down I while back I got pretty week at times....its more because of the restricted diet and cals. It came back quick for me once I started eating more.
My Training Log
- Thread starter amounirl
- Start date
8-16-12: 5/3/1 Push Press and Deadlift
Squat
Very light just to warmup my hips and reinforce good technique, 3x5x115
1 Clean and Push Press for Reps
5x95
5x135
5x150
6x165 PR
Deadlift
5x365
3x415
2x460
Dips
BWx12/12/13
alternating with
Hammer Grip Chins
BWx6/6/8
Ok day today, bodyweight is pretty stable around 197 now. Started off just squatting with my old training partner whose just getting back into lifting again, today was his 3rd day back to the gym, so he's still going pretty light. Just did his weight to help me warm up for my other stuff. Push presses went well as usual, 6x165 translates to about 194, which is a 13 lb PR over my previous PR of 150x5 which is about 181. Gotta love that motor pattern adaptation. Deadlift technique felt a little off, bar felt a little distant even though it was touching my shins the whole way, I think it's because I wasn't pulling it into me as much so even though it was touching my shins, it was still not traveling back throughout the whole lift, so my center of gravity was more forward, and farther from lockout. Got the 3rd rep just below my knees but couldn't push past it. I think if my technique was good today I'd have 460x3 no problem. Didn't even feel that tired after deads today, despite pretty much going to failure, since the bad technique made the lifts submaximal. At least I didn't throw up today, ate almost nothing before the gym. Dips are going up which is good. Did a different chin variant today and I was breathing pretty hard since I was doing them right after dips, so I didn't get as many reps as I probably could. My weak chin up will be going up this fall when I bulk using them as a 5/3/1 lift.
I'm going to start bulking again starting this weekend though, so I'm going to be following this routine very similar to the Reg Park beginner routine until I go off to college and start my 4 day 5/3/1 again, should be good for regaining the strength I lost cutting since it's linear and compound centered:
Day 1:
Squat: 5x5
Pull ups: 5x5
Bench Press: 5x5
Chin Ups: 2x10
Dips: 2x10
Reverse curl: 2x10
Jump rope till exhaustion
Day 2:
Front Squat: 5x5
Rows: 5x5
Standing Press: 5x5
Deadlifts: 3x5 (2 warm-up sets and 1 work set)
Curl: 2x10
Side raises: 2x15
Jump rope till exhaustion
Day 3:
Strongman (axle, sandbags, farmer carry, etc.)
1-2 days rest in between each day, 3 days a week. Just depends on what day my friend Jim can train strongman. Gonna start at 275 on squat, 10 lbs on pull up, 200 on bench, 215 on front squat, 165 on rows, 115 on strict press, and 405 on deadlifts, adding 5-10 lbs every week. Should get my bench back up to 220 for multiple sets of 5, squats back up to 315 for multiple sets of 5, front squat back up to 235 for multiple sets of 5, Rows back up to 185, OHP to 135, and boost my DL to 445x5. All solid goals, and I think my Bw will be about 210, but I'm going to maintain my conditioning and stay lean. Kempo 3-4 days a week and cardio every lifting day.
Squat
Very light just to warmup my hips and reinforce good technique, 3x5x115
1 Clean and Push Press for Reps
5x95
5x135
5x150
6x165 PR
Deadlift
5x365
3x415
2x460
Dips
BWx12/12/13
alternating with
Hammer Grip Chins
BWx6/6/8
Ok day today, bodyweight is pretty stable around 197 now. Started off just squatting with my old training partner whose just getting back into lifting again, today was his 3rd day back to the gym, so he's still going pretty light. Just did his weight to help me warm up for my other stuff. Push presses went well as usual, 6x165 translates to about 194, which is a 13 lb PR over my previous PR of 150x5 which is about 181. Gotta love that motor pattern adaptation. Deadlift technique felt a little off, bar felt a little distant even though it was touching my shins the whole way, I think it's because I wasn't pulling it into me as much so even though it was touching my shins, it was still not traveling back throughout the whole lift, so my center of gravity was more forward, and farther from lockout. Got the 3rd rep just below my knees but couldn't push past it. I think if my technique was good today I'd have 460x3 no problem. Didn't even feel that tired after deads today, despite pretty much going to failure, since the bad technique made the lifts submaximal. At least I didn't throw up today, ate almost nothing before the gym. Dips are going up which is good. Did a different chin variant today and I was breathing pretty hard since I was doing them right after dips, so I didn't get as many reps as I probably could. My weak chin up will be going up this fall when I bulk using them as a 5/3/1 lift.
I'm going to start bulking again starting this weekend though, so I'm going to be following this routine very similar to the Reg Park beginner routine until I go off to college and start my 4 day 5/3/1 again, should be good for regaining the strength I lost cutting since it's linear and compound centered:
Day 1:
Squat: 5x5
Pull ups: 5x5
Bench Press: 5x5
Chin Ups: 2x10
Dips: 2x10
Reverse curl: 2x10
Jump rope till exhaustion
Day 2:
Front Squat: 5x5
Rows: 5x5
Standing Press: 5x5
Deadlifts: 3x5 (2 warm-up sets and 1 work set)
Curl: 2x10
Side raises: 2x15
Jump rope till exhaustion
Day 3:
Strongman (axle, sandbags, farmer carry, etc.)
1-2 days rest in between each day, 3 days a week. Just depends on what day my friend Jim can train strongman. Gonna start at 275 on squat, 10 lbs on pull up, 200 on bench, 215 on front squat, 165 on rows, 115 on strict press, and 405 on deadlifts, adding 5-10 lbs every week. Should get my bench back up to 220 for multiple sets of 5, squats back up to 315 for multiple sets of 5, front squat back up to 235 for multiple sets of 5, Rows back up to 185, OHP to 135, and boost my DL to 445x5. All solid goals, and I think my Bw will be about 210, but I'm going to maintain my conditioning and stay lean. Kempo 3-4 days a week and cardio every lifting day.
8-18-12: Squat Test and Upper Body Stuff
Squat
Worked up to 6x275 with the belt
Stability bench
4x10x105 plus 10 added to the odd side
Yates row
5x145
10x145
10x145 supinated
DB Incline bench
65sx10/9/12
DB Chest supp row
65sx10/9/13
Decent workout today. There were these 2 Russian guys deadlifting 185 and 275 for a million sets in the squat rack and they said they would be another 30 mins when I asked them, so I had to use the crappy rack with the pins too high. I just walked it all the way out of the rack and squatted with no pins on the sides, I figure if I go to failure I can just drop it on the floor oly lifter style, there's only 1 employee at the gym at night and I doubt he has the balls to kick me out for a one time incident. No idea why the Russians had to use the 1 good squat rack though, all they were using it for was putting it on the pins to deload and reload the weight for eachother, which the crappy rack is just as good for. I always see those same 2 guys deadlifting the same weight, just arbitrary numbers with no progression, the huge guy lifts 185 and the small guy lifts 275, and they always use the good rack, they refuse to use the crappy one, where the pins are set just as high as they put them on the good rack. They even wait for the good rack to clear up before they start, and I never see them do anything but deadlift the same weight every week, never squats or anything else, no reverse bands or anything that would merit the use of the squat cage. And they have a 3rd Russian friend who uses the crappy rack for the same thing, good on him, if only the other 2 would do the same. People at the gym...
Anyways it wasn't much of a problem, I was just testing my squat today to see if 3x5x275 was realistic for the 5x5 I'm starting after I deload, 6x275 was very easy even though I had to walk it really far back, so I know 3x5x275 is a good start. Used the belt to ensure I wouldn't hit failure and have to drop it, but I know I could get the same without it. Stability bench was embarrassing as usual, but I feel it a ton in my shoulder and lat on the odd side, so overall I like it. Plus it's great technique practice with low weight. On Yates row the first set my left trap was bothering me, but the next 2 were good. Inclines went great, first set was a bit tough, second set I couldn't get 10 reps, but the 3rd set I took a long rest period and put some rage into it, and matched my old PR, almost got 13 reps, too. Chest supp rows were good also, 2nd set I got 10 reps but cheated too much so I"m putting 9.
Oddly enough I've been incredibly sore from deadlifts in my entire back from wednesday. It might be because I took 8 days rest instead of 7 before DLing on weds, so I might have been a bit deconditioned which would make me a lot more sore. Plus I had dinner at a friend's house last night where I had to lean really far forward with a rounded back from the couch to the table which may have compounded it. My legs aren't very sore from deads at all though, just a lot of back and a little bit of hips.
Squat
Worked up to 6x275 with the belt
Stability bench
4x10x105 plus 10 added to the odd side
Yates row
5x145
10x145
10x145 supinated
DB Incline bench
65sx10/9/12
DB Chest supp row
65sx10/9/13
Decent workout today. There were these 2 Russian guys deadlifting 185 and 275 for a million sets in the squat rack and they said they would be another 30 mins when I asked them, so I had to use the crappy rack with the pins too high. I just walked it all the way out of the rack and squatted with no pins on the sides, I figure if I go to failure I can just drop it on the floor oly lifter style, there's only 1 employee at the gym at night and I doubt he has the balls to kick me out for a one time incident. No idea why the Russians had to use the 1 good squat rack though, all they were using it for was putting it on the pins to deload and reload the weight for eachother, which the crappy rack is just as good for. I always see those same 2 guys deadlifting the same weight, just arbitrary numbers with no progression, the huge guy lifts 185 and the small guy lifts 275, and they always use the good rack, they refuse to use the crappy one, where the pins are set just as high as they put them on the good rack. They even wait for the good rack to clear up before they start, and I never see them do anything but deadlift the same weight every week, never squats or anything else, no reverse bands or anything that would merit the use of the squat cage. And they have a 3rd Russian friend who uses the crappy rack for the same thing, good on him, if only the other 2 would do the same. People at the gym...
Anyways it wasn't much of a problem, I was just testing my squat today to see if 3x5x275 was realistic for the 5x5 I'm starting after I deload, 6x275 was very easy even though I had to walk it really far back, so I know 3x5x275 is a good start. Used the belt to ensure I wouldn't hit failure and have to drop it, but I know I could get the same without it. Stability bench was embarrassing as usual, but I feel it a ton in my shoulder and lat on the odd side, so overall I like it. Plus it's great technique practice with low weight. On Yates row the first set my left trap was bothering me, but the next 2 were good. Inclines went great, first set was a bit tough, second set I couldn't get 10 reps, but the 3rd set I took a long rest period and put some rage into it, and matched my old PR, almost got 13 reps, too. Chest supp rows were good also, 2nd set I got 10 reps but cheated too much so I"m putting 9.
Oddly enough I've been incredibly sore from deadlifts in my entire back from wednesday. It might be because I took 8 days rest instead of 7 before DLing on weds, so I might have been a bit deconditioned which would make me a lot more sore. Plus I had dinner at a friend's house last night where I had to lean really far forward with a rounded back from the couch to the table which may have compounded it. My legs aren't very sore from deads at all though, just a lot of back and a little bit of hips.
NoFatChicks91
New member
Nice numbers bro. I'm very late on this log but I'm in. The part with the Russian guys got me more interested.
Few things make me feel violent, but when someone acts like a selfish asswipe at the gym they deserve to drown in a pool of dicks. Lol seriously though, those guys need to go fuck themselves and learn how to lift. If they deadlifty every day like that maybe they'll ruin their backs soon
Few things make me feel violent, but when someone acts like a selfish asswipe at the gym they deserve to drown in a pool of dicks. Lol seriously though, those guys need to go fuck themselves and learn how to lift. If they deadlifty every day like that maybe they'll ruin their backs soon
Hey thanks man! Russians are always interesting 
, it's too bad they never add weight because they probably have potential to get really strong, the guy deadlifting 185 is already huge from hardly doing anything. It's not that they deadlift every day, it's just that whenever I see them there they're always deadlifting in the squat rack. Thankfully I only see them there at 9:00 PM and I'm going to be lifting around noon again from now on.
8-20-12: Squat and OHP Deload
OHP
5x5x105
15 pull ups from in between sets
Squat
5x5x205
DB Bench
10x50s
3x100s
75s x 5/11/12/11
25 pull ups from in between sets
Straight Bar Curls
75x10/8
Seated Side Raises
2x20x15s
Good day today, kept the weight light since I feel a bit overtrained, gonna just do a solid deload and maintenance eating this week before jumping into the 5x5. Just keeping the volume high to prepare me for the next cycle of training. The 5x5 routine I"m starting next week is going to be 1x5 light, 1x5 medium, 3x5 heavy, so I decided to just do 5x5 medium today to accomplish both CNS deloading and getting used to the volume. Worked at a very fast pace today because my training partner couldn't come until later, so I was just doing set after set, with about 2 mins rest tops between sets on my OHP and Squat. This plus the heat had me drenched in sweat and sucking air, and DB bench suffered at first as a result, so after the 5x75s set I just sat outside for 20 mins to regain my energy. My training partner showed up at this point so my rest periods were long after this, which payed off because my strength went way back up. Afterwards I just did some curls to see where I'm at for the 5x5, then side raises so my side delts didn't feel completely useless, then got out of there.
, it's too bad they never add weight because they probably have potential to get really strong, the guy deadlifting 185 is already huge from hardly doing anything. It's not that they deadlift every day, it's just that whenever I see them there they're always deadlifting in the squat rack. Thankfully I only see them there at 9:00 PM and I'm going to be lifting around noon again from now on.8-20-12: Squat and OHP Deload
OHP
5x5x105
15 pull ups from in between sets
Squat
5x5x205
DB Bench
10x50s
3x100s
75s x 5/11/12/11
25 pull ups from in between sets
Straight Bar Curls
75x10/8
Seated Side Raises
2x20x15s
Good day today, kept the weight light since I feel a bit overtrained, gonna just do a solid deload and maintenance eating this week before jumping into the 5x5. Just keeping the volume high to prepare me for the next cycle of training. The 5x5 routine I"m starting next week is going to be 1x5 light, 1x5 medium, 3x5 heavy, so I decided to just do 5x5 medium today to accomplish both CNS deloading and getting used to the volume. Worked at a very fast pace today because my training partner couldn't come until later, so I was just doing set after set, with about 2 mins rest tops between sets on my OHP and Squat. This plus the heat had me drenched in sweat and sucking air, and DB bench suffered at first as a result, so after the 5x75s set I just sat outside for 20 mins to regain my energy. My training partner showed up at this point so my rest periods were long after this, which payed off because my strength went way back up. Afterwards I just did some curls to see where I'm at for the 5x5, then side raises so my side delts didn't feel completely useless, then got out of there.
8-22-12: Bench and Front Squat Deload
Bench
5x5x170
5x5 chin ups from in between sets
Front Squat
5x5x185
Pendlay Row
5x5x135
DB Shoulder Press
3x10x37.5s
Strict Shrugs
15x135
15x155
Slow Strict Side Raises
25 reps x 7.5 lb DBs
Tire Flip attempt
1xfailure
Decent workout today, felt pretty tired and out of it today before the gym, not necessarily in a bad way, but just in a not feeling like lifting way. Once I got to the gym though I had fun, was nice just going through my sets without the anxiety of having to go heavy and risk failure. Got some good chin up volume between sets of bench, I got anywhere from 5-8 sets, depending on if I started during my warmups or not, wasn't really keeping track, so I'll just log 5 which I know I at least got.
Front Squat grip didn't feel as good as last week but I still cruised through it, pendlays were also good. DB Shoulder press really irritates my shoulder joint, even though I pinch my shoulder blades hard when I do it, I might just take those out to prevent injury, because even heavy benching and OHPing doesn't bother my shoulders nearly as much as light DB shoulder presses. Shrugs were good, though the thing I hate about them is if you go heavy enough to feel it, ROM suffers too much, so I just kept it really light for a good ROM and did high reps. Side raises the dumbbells might as well have been pink, just wanted to try something different with slow reps, as long as I"m hitting my side delts somehow.
Then I went outside to try flipping the new tire that 24 hour fitness added to the conditioning area. I'd estimate it weighs at least 600 lbs because not only is it huge, at least double the size of the 300-400 lb one that I've used before, but I was only able to get it to the top of a deadlift position, I didn't have nearly enough hip strength to get it flipping. The thing could be up to 700 or 800 lbs, I'll just say 600 so I dont' sound like an idiot though. Either way I couldn't flip it, so I can't wait to start strongman again so I can stop being so damn weak when I don't have a nice easy barbell to use.
Bench
5x5x170
5x5 chin ups from in between sets
Front Squat
5x5x185
Pendlay Row
5x5x135
DB Shoulder Press
3x10x37.5s
Strict Shrugs
15x135
15x155
Slow Strict Side Raises
25 reps x 7.5 lb DBs
Tire Flip attempt
1xfailure
Decent workout today, felt pretty tired and out of it today before the gym, not necessarily in a bad way, but just in a not feeling like lifting way. Once I got to the gym though I had fun, was nice just going through my sets without the anxiety of having to go heavy and risk failure. Got some good chin up volume between sets of bench, I got anywhere from 5-8 sets, depending on if I started during my warmups or not, wasn't really keeping track, so I'll just log 5 which I know I at least got.
Front Squat grip didn't feel as good as last week but I still cruised through it, pendlays were also good. DB Shoulder press really irritates my shoulder joint, even though I pinch my shoulder blades hard when I do it, I might just take those out to prevent injury, because even heavy benching and OHPing doesn't bother my shoulders nearly as much as light DB shoulder presses. Shrugs were good, though the thing I hate about them is if you go heavy enough to feel it, ROM suffers too much, so I just kept it really light for a good ROM and did high reps. Side raises the dumbbells might as well have been pink, just wanted to try something different with slow reps, as long as I"m hitting my side delts somehow.
Then I went outside to try flipping the new tire that 24 hour fitness added to the conditioning area. I'd estimate it weighs at least 600 lbs because not only is it huge, at least double the size of the 300-400 lb one that I've used before, but I was only able to get it to the top of a deadlift position, I didn't have nearly enough hip strength to get it flipping. The thing could be up to 700 or 800 lbs, I'll just say 600 so I dont' sound like an idiot though. Either way I couldn't flip it, so I can't wait to start strongman again so I can stop being so damn weak when I don't have a nice easy barbell to use.
8-24-12: Push Press and Deadlift Deload
1 Clean and Repped Push Press
3x5x135
Deadlift
2x5x325
Weighted Dips
3x10x10 lbs added
Cable Rows
110x12
120x12/12
Kroc Rows
15x100 left
12x100 right
Fat Gripz hammer curls
2x15x22.5s
Hammer grip DB triceps ext
22.5sx15/13
Rear Delt Destroyer
30+ reps x 22.5s
Ok day today, appetite has been nonexistant so I only ate 1 meal for the 6.5 hours I was awake before the gym today, and probably didn't drink much either, but I was pretty mentally aggressive which was good, balanced it out. Push presses were good, but I forgot my socks for deadlifts, so I pussied out of doing my 3rd set cause my shins were hurting too badly. Tried to start the 3rd set at least 3 times, but the pain was distracting me from my technique and making it sh*tty. Dips went well, cable rows were good to do for the first time in a while, same with Kroc rows. My left thumb is messed up so I started with my left even knowing it was stronger, because I thought my grip would give out, but it didn't, so I got less reps on the right side. Hammer curls I need to start doing again, and same with tricep extensions. I need to start doing higher reps on my rows and lower reps on my arms, because I've been avoiding the high rep cardio and grip strain for back exercises and avoiding the low rep tendon strain on curls and tricep extensions. I'll start all that after my 5x5, once I go off to college in late september.
1 Clean and Repped Push Press
3x5x135
Deadlift
2x5x325
Weighted Dips
3x10x10 lbs added
Cable Rows
110x12
120x12/12
Kroc Rows
15x100 left
12x100 right
Fat Gripz hammer curls
2x15x22.5s
Hammer grip DB triceps ext
22.5sx15/13
Rear Delt Destroyer
30+ reps x 22.5s
Ok day today, appetite has been nonexistant so I only ate 1 meal for the 6.5 hours I was awake before the gym today, and probably didn't drink much either, but I was pretty mentally aggressive which was good, balanced it out. Push presses were good, but I forgot my socks for deadlifts, so I pussied out of doing my 3rd set cause my shins were hurting too badly. Tried to start the 3rd set at least 3 times, but the pain was distracting me from my technique and making it sh*tty. Dips went well, cable rows were good to do for the first time in a while, same with Kroc rows. My left thumb is messed up so I started with my left even knowing it was stronger, because I thought my grip would give out, but it didn't, so I got less reps on the right side. Hammer curls I need to start doing again, and same with tricep extensions. I need to start doing higher reps on my rows and lower reps on my arms, because I've been avoiding the high rep cardio and grip strain for back exercises and avoiding the low rep tendon strain on curls and tricep extensions. I'll start all that after my 5x5, once I go off to college in late september.
