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Evan Tipps
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High rep deadlifts are tragic.. in a good way. hahah youre a strong dude. How are the college gyms? Lots of douches?
My Training Log
- Thread starter amounirl
- Start date
NoFatChicks91
New member
He is a badass deadlifter dude 500 is sick.
Evan I can attest that yes, there are tons of dickheads at college gyms. I refuse to work out at them. At least, there are at my college. You get idiots that weigh like 110 and flex their invisible muscles in the mirror, check themselves out, fuckin like pretend to be boxers in front of the mirror, sit there and text on the equipment, etc.
That was my experience anyway. I only went to that gym to hit on this chick after that and even then it was hard to tolerate the idiots
Evan I can attest that yes, there are tons of dickheads at college gyms. I refuse to work out at them. At least, there are at my college. You get idiots that weigh like 110 and flex their invisible muscles in the mirror, check themselves out, fuckin like pretend to be boxers in front of the mirror, sit there and text on the equipment, etc.
That was my experience anyway. I only went to that gym to hit on this chick after that and even then it was hard to tolerate the idiots
Haha thanks guys, my college gym actually isn't any douchier than the 24 hour fitness I was at before. Just a little more crowded. Oddly enough I never see those little 110 lb kids walking around with ILS posing in the mirrors, most kids at my school are actually pretty decent sized. Not very many of them look strong, but UCSB is a pretty fitness oriented school, being right on the beach and everything. Believe it or not I saw more shadow boxers at 24 hour fitness xD
9-29-12: Alternative Stuff
High Bar Squat
3x10x185
Incline Bench
30-33 reps over 5 sets with 135
Trap Bar Drag Rows into Shrug
3 sets of 10 rows and 10 shrugs
Pretty disappointing day today. High bar squats went well, but incline bench and drag rows were very weak. It's fine though, Monday I"m going to start my new routine, since I need to work on my high bar squat and incline bench I'll be doing those:
Monday: Squat 3x5, Bench 3x5, Weighted pull ups 3x5, 3x10 front plate raise with trap bar shrug/row
Thursday Morning: Front squat 3x5, Overhead press 3x5, weighted chin ups 3x5
Thursday Evening: 3x5 Dynamic box squats, Ort/Mag DL
Saturday: High Bar Squat 3x5, Incline Bench 3x5, Barbell Rows 3x5, 3x10 Good Mornings, 3x10 dips/side raises/rear delts
External rotations on off day mornings, sparring 3-4x per week, Cable Biceps/triceps if I'm not lifting in the next 36 hours and I"m bored in my dorm.
High Bar Squat
3x10x185
Incline Bench
30-33 reps over 5 sets with 135
Trap Bar Drag Rows into Shrug
3 sets of 10 rows and 10 shrugs
Pretty disappointing day today. High bar squats went well, but incline bench and drag rows were very weak. It's fine though, Monday I"m going to start my new routine, since I need to work on my high bar squat and incline bench I'll be doing those:
Monday: Squat 3x5, Bench 3x5, Weighted pull ups 3x5, 3x10 front plate raise with trap bar shrug/row
Thursday Morning: Front squat 3x5, Overhead press 3x5, weighted chin ups 3x5
Thursday Evening: 3x5 Dynamic box squats, Ort/Mag DL
Saturday: High Bar Squat 3x5, Incline Bench 3x5, Barbell Rows 3x5, 3x10 Good Mornings, 3x10 dips/side raises/rear delts
External rotations on off day mornings, sparring 3-4x per week, Cable Biceps/triceps if I'm not lifting in the next 36 hours and I"m bored in my dorm.
10-1-12: Squat/Bench
Squat
5x225
5x255
3x5x275
Bench
5x165
5x185
3x5x215
Pull Ups
5xBW
3x5xBW+25
Decent day today but I didn't have energy to do my assistance lifts afterwards, this killed me. Squat technique is awesome, no buttwink whatsoever, although now I"m experimenting with my stance width. Bench I tried a different set up since the bars are thicker and the bench itself is narrower, than I'm used to, so I did the "set up with the bar over the belly button and toes on the ground way back, then pull through underhanded, then set heels on the ground" type set up, which helped get me way tighter, the only problem being that I can't get good leg drive without my ass coming off the bench, since the bench is also a bit lower than I'm used to. I'll figure it out though. Pull ups were good.
Squat
5x225
5x255
3x5x275
Bench
5x165
5x185
3x5x215
Pull Ups
5xBW
3x5xBW+25
Decent day today but I didn't have energy to do my assistance lifts afterwards, this killed me. Squat technique is awesome, no buttwink whatsoever, although now I"m experimenting with my stance width. Bench I tried a different set up since the bars are thicker and the bench itself is narrower, than I'm used to, so I did the "set up with the bar over the belly button and toes on the ground way back, then pull through underhanded, then set heels on the ground" type set up, which helped get me way tighter, the only problem being that I can't get good leg drive without my ass coming off the bench, since the bench is also a bit lower than I'm used to. I'll figure it out though. Pull ups were good.
10-4-12: Deads
Front Squats
Light warm up, worked with 135 I think
OHP
3x5x125
Deadlift
4x4x350
2x405
2x455
11x350
That's it. Ort/Mag is brutal. I woke up kind of late, so I didn't end up going to the gym to do a morning session. The gym is so damn far and I have to bike there, so it's a pain in the ass to go any more than 3x per week, only time I"d go 4x is when I run 5/3/1 in January. Plus my bike is broken so I have to borrow my friend's until it gets fixed by the guy I gave it to, so I don't have the most flexible gym schedule.
I'm just going to switch high bar squats and front squats, so at least I"m squatting and front squatting heavy 1x per week each, while building my high bar squat and not compromising my deadlift. Hammies are definitely still a weak point, so light GMs to warm up for squats are appropriate, hamstring curls to warm up for front squats. There's no way I can do any legitimate leg work before ort/mag, and anything period afterwards. Here's what I"m thinking now:
Mon: 2x15 light good mornings, 3x5 Low Bar Squat, 3x5 Bench, 3x5 pendlay Rows followed by 3x10 barbell rows bodybuilding style
Thurs: 3x10 Easy High Bar Squat (drop reps if it is fatiguing my legs significantly), 3x5 OHP with sets of 5 pull ups between all warmup and working sets, ort/mag deadlift
Sat: 2x15 hamstring curl, 3x5 Front Squat, 2x15 rear delt raise (rotator cuff warmup for incline), 3x5 Incline Bench, 3x5 weighted chin ups, 3x10 good mornings, 3x10 dips, 3x10 trap bar traps
I'd like to fit side raises in somewhere since side delts are the only muscle not worked on my schedule. I guess I"ll just do it if I ever have energy after a session, not my biggest priority but I've always thought wide shoulders are manly as f*ck. Been working tricep pressdowns also, I do them in the small gym in my dorm when I"m bored, and I've been doing shoulder rehab work and some other crap in there too, nothing to compromise training though.
Front Squats
Light warm up, worked with 135 I think
OHP
3x5x125
Deadlift
4x4x350
2x405
2x455
11x350
That's it. Ort/Mag is brutal. I woke up kind of late, so I didn't end up going to the gym to do a morning session. The gym is so damn far and I have to bike there, so it's a pain in the ass to go any more than 3x per week, only time I"d go 4x is when I run 5/3/1 in January. Plus my bike is broken so I have to borrow my friend's until it gets fixed by the guy I gave it to, so I don't have the most flexible gym schedule.
I'm just going to switch high bar squats and front squats, so at least I"m squatting and front squatting heavy 1x per week each, while building my high bar squat and not compromising my deadlift. Hammies are definitely still a weak point, so light GMs to warm up for squats are appropriate, hamstring curls to warm up for front squats. There's no way I can do any legitimate leg work before ort/mag, and anything period afterwards. Here's what I"m thinking now:
Mon: 2x15 light good mornings, 3x5 Low Bar Squat, 3x5 Bench, 3x5 pendlay Rows followed by 3x10 barbell rows bodybuilding style
Thurs: 3x10 Easy High Bar Squat (drop reps if it is fatiguing my legs significantly), 3x5 OHP with sets of 5 pull ups between all warmup and working sets, ort/mag deadlift
Sat: 2x15 hamstring curl, 3x5 Front Squat, 2x15 rear delt raise (rotator cuff warmup for incline), 3x5 Incline Bench, 3x5 weighted chin ups, 3x10 good mornings, 3x10 dips, 3x10 trap bar traps
I'd like to fit side raises in somewhere since side delts are the only muscle not worked on my schedule. I guess I"ll just do it if I ever have energy after a session, not my biggest priority but I've always thought wide shoulders are manly as f*ck. Been working tricep pressdowns also, I do them in the small gym in my dorm when I"m bored, and I've been doing shoulder rehab work and some other crap in there too, nothing to compromise training though.
NoFatChicks91
New member
Riding your bike to the gym I love the dedication bro. 5/3/1 sounds like a kickass program Im gonna do it too after I have my tonsils removed
10-6-12: High Bar/Incline/Chins day
High Bar Squat
10x195
2x5x225
(2x10 rear delt raise/ext rotation)
Incline Bench
3x5x145
Weighted Chins
3x5x35
Good Mornings
3x10x135 (5x10x20s side raises between sets)
Weighted Dips
3x10x15
Pretty good day today. My normal training partner, a guy who lives on my floor whose been consistent so far, is visiting home this weekend, so I brought my roommate who I suspect suffers from low testosterone (very shy/passive, does a lot of cardio, drinks soymilk, eats low fat) to spot me on incline and lift. Was kind of cool to see him get somewhat fired up for once when lifting, even though he's really weak and trying to teach him technique is difficult (he's not very flexible). He slows me down a bit, but I think getting my roommate's testosterone up to a level where he doesn't repel girls from our room with his depressive buzzkilling silence is worth it. He's a good guy though, just comes across as creepy because he doesn't talk and always looks down. Lifting makes us feel like men.
Anyways, as much as I love talking about how masculinely therapeutic lifting is, high bar squats were good. Just a note about high bar squats is the way I do them isn't a true olympic high bar, I'm still breaking at the hips and sitting back, with a leaning torso, I'm basically just doing a low bar squat with a high bar bar position, because I think it might work better for my natural leverages (long femurs relative to short torso), just to experiment with it. I could be dead wrong, but even if that's the case, getting used to having weight on my traps will benefit my yoke walk. Inclines were all right, still disappointed with my lack of strength on these, but I know once I get this up it will benefit both my OHP and my bench. I'll have to switch to dumbbells eventually though because I know if I went above 225ish it would really start messing up my shoulders, since I'm just not built for heavy pressing, plus I do want to get some upper chest development and it's not safe to target that area with the barbell. Still, I found warming up the rotator cuff and using a thumbless grip made inclines hurt a lot less on the shoulders. Chins were good, GMs were really light, might start doing those with bands because of the strength curve, side raises were good, dips also went well. I was going to do some upper back work but I was dying after all this and my traps were already pretty well worked so I decided to call it a day.
High Bar Squat
10x195
2x5x225
(2x10 rear delt raise/ext rotation)
Incline Bench
3x5x145
Weighted Chins
3x5x35
Good Mornings
3x10x135 (5x10x20s side raises between sets)
Weighted Dips
3x10x15
Pretty good day today. My normal training partner, a guy who lives on my floor whose been consistent so far, is visiting home this weekend, so I brought my roommate who I suspect suffers from low testosterone (very shy/passive, does a lot of cardio, drinks soymilk, eats low fat) to spot me on incline and lift. Was kind of cool to see him get somewhat fired up for once when lifting, even though he's really weak and trying to teach him technique is difficult (he's not very flexible). He slows me down a bit, but I think getting my roommate's testosterone up to a level where he doesn't repel girls from our room with his depressive buzzkilling silence is worth it. He's a good guy though, just comes across as creepy because he doesn't talk and always looks down. Lifting makes us feel like men.
Anyways, as much as I love talking about how masculinely therapeutic lifting is, high bar squats were good. Just a note about high bar squats is the way I do them isn't a true olympic high bar, I'm still breaking at the hips and sitting back, with a leaning torso, I'm basically just doing a low bar squat with a high bar bar position, because I think it might work better for my natural leverages (long femurs relative to short torso), just to experiment with it. I could be dead wrong, but even if that's the case, getting used to having weight on my traps will benefit my yoke walk. Inclines were all right, still disappointed with my lack of strength on these, but I know once I get this up it will benefit both my OHP and my bench. I'll have to switch to dumbbells eventually though because I know if I went above 225ish it would really start messing up my shoulders, since I'm just not built for heavy pressing, plus I do want to get some upper chest development and it's not safe to target that area with the barbell. Still, I found warming up the rotator cuff and using a thumbless grip made inclines hurt a lot less on the shoulders. Chins were good, GMs were really light, might start doing those with bands because of the strength curve, side raises were good, dips also went well. I was going to do some upper back work but I was dying after all this and my traps were already pretty well worked so I decided to call it a day.
NoFatChicks91
New member
Great workouts as always.
Hey I really respect you helping your buddy out like that man. That guy sounds exactly how I used to be lol so I always feel sorry for those people. He's probably just got some deep rooted confidence issues along with the suspected low testosterone. Way to be a bro you're a good guy
So since you're well aquainted with 5x5 and 5/3/1 how do they stack up to one another? You're saying 5x5 is better for quick strength gains as opposed to the 5/3/1?
Hey I really respect you helping your buddy out like that man. That guy sounds exactly how I used to be lol so I always feel sorry for those people. He's probably just got some deep rooted confidence issues along with the suspected low testosterone. Way to be a bro you're a good guy
So since you're well aquainted with 5x5 and 5/3/1 how do they stack up to one another? You're saying 5x5 is better for quick strength gains as opposed to the 5/3/1?
