Please Scroll Down to See Forums Below 
themondtster
New member
Google/YouTube Louie Simmons and Poliquin on grip training. They have some good tips.
My Training Log
- Thread starter amounirl
- Start date
1-19-13: Bench/Chest/Lats/Triceps
Bench
5x185
3x205
5x230 (first 4 reps paused last rep not paused)
16x185 not paused
a few sets of wide grip pull ups between sets
DB Bench
4x10x70s
12x70s
Chest Supported Row
5x12x50s
Tricep Extensions
100 reps
Face Pulls
100 reps
Good day today, heavy bench wasn't so good but 185 I lifted off pretty solidly and got 16 reps, the best I've gotten on the shit benches with the thick bars. Assistance work was harder after benching heavy. Overall a good session. Looking forward to legs tomorrow, even though my hamstrings are still incredibly sore from thursday.
Bench
5x185
3x205
5x230 (first 4 reps paused last rep not paused)
16x185 not paused
a few sets of wide grip pull ups between sets
DB Bench
4x10x70s
12x70s
Chest Supported Row
5x12x50s
Tricep Extensions
100 reps
Face Pulls
100 reps
Good day today, heavy bench wasn't so good but 185 I lifted off pretty solidly and got 16 reps, the best I've gotten on the shit benches with the thick bars. Assistance work was harder after benching heavy. Overall a good session. Looking forward to legs tomorrow, even though my hamstrings are still incredibly sore from thursday.
1-20-13: Squat/Quads/Abs
Squat
3x250
3x295
7x320-5 lbs PR
Leg Press
1x10x3 plates
3x10x2.5 plates
Calf Raise
5x10
Hanging Leg Raise
4x10
Pretty good day today. Squats I might have had 8 reps at 320 but I had a bunch of gas due to milk indigestion that came out at the bottom of the 3rd rep so I lost pressure on that one and had to grind it up a bit. No big deal, still a 5 lb PR even though my hamstrings were still sore as hell from thursday. Leg press was all right, I want to build the outer sweep on my quads so I did a very close stance on the leg press, hurt like hell and could not use very much weight but it was good, didn't get a crazy pump but definitely worked the shit out of my quads. Then calf raises were good, alternated between toes pointing in and out, mostly in to build the side part. Then hanging leg raises were really hard because my abs are still sore from thursday. Overall liking this routine though. Had to teach my buddy how to squat, plus I was BSing with 2 other friends so I ended up taking way too long on this workout, and cutting the training max single and 20 rep drop set on squats.
Squat
3x250
3x295
7x320-5 lbs PR
Leg Press
1x10x3 plates
3x10x2.5 plates
Calf Raise
5x10
Hanging Leg Raise
4x10
Pretty good day today. Squats I might have had 8 reps at 320 but I had a bunch of gas due to milk indigestion that came out at the bottom of the 3rd rep so I lost pressure on that one and had to grind it up a bit. No big deal, still a 5 lb PR even though my hamstrings were still sore as hell from thursday. Leg press was all right, I want to build the outer sweep on my quads so I did a very close stance on the leg press, hurt like hell and could not use very much weight but it was good, didn't get a crazy pump but definitely worked the shit out of my quads. Then calf raises were good, alternated between toes pointing in and out, mostly in to build the side part. Then hanging leg raises were really hard because my abs are still sore from thursday. Overall liking this routine though. Had to teach my buddy how to squat, plus I was BSing with 2 other friends so I ended up taking way too long on this workout, and cutting the training max single and 20 rep drop set on squats.
1-23-13: OHP/Shoulders/Biceps
OHP
5x105
5x120
9x135 10 lb/2 rep PR
13x95
2x5 sternum chins from between sets
DB OHP
4x10x40s
Curls
5x10x55
Rear delt/side lateral superset
10x15s
10x15s
12x10s rear 10x15s side 3x10s side
Decent day today. Made the stupid mistake of rushing my warmup today, had a friend waiting there 30 mins for me and it was really crowded but I was able to work in with someone I knew on the squat rack. I barely warmed up as a result and even though I didn't really hurt myself, it made things kinda crappy. Also since I was working in with 4 people, 2 who I was coaching, I didn't really get to do any of my chin ups between sets. So my shoulders were hurting afterwards. Still got a decent PR, definitely know I'm getting stronger. Then I barely got to rest before my next set so I only got 13 reps with 95. After this my shoulders were toasted and felt like shit so I did a few behind the neck pulldowns with light weight to get blood in the rear delts, but my shoulders were still aching for the DBs. 40s felt way too hard. I also forgot to do 5 sets, only did 4, was thinking in leg terms. Then curls I'm pretty sure I did 5 sets, might have done 4, felt way harder than it should have. My PR for strict curls is 1x130 but when it comes to reps, especially when I'm going slow on the negative and getting so pumped that my bicep has to fight it's own mass to complete the ROM, my rep strength sucks. Rear delt raises felt way easier than last week, but I did short rest periods and used really light weight for set 3 to really isolate the muscle. Side raises were alright.
Not a bad day. Got a good PR, but pretty much everything after that kind of sucked, so it evens out at being overall a decent day.
OHP
5x105
5x120
9x135 10 lb/2 rep PR
13x95
2x5 sternum chins from between sets
DB OHP
4x10x40s
Curls
5x10x55
Rear delt/side lateral superset
10x15s
10x15s
12x10s rear 10x15s side 3x10s side
Decent day today. Made the stupid mistake of rushing my warmup today, had a friend waiting there 30 mins for me and it was really crowded but I was able to work in with someone I knew on the squat rack. I barely warmed up as a result and even though I didn't really hurt myself, it made things kinda crappy. Also since I was working in with 4 people, 2 who I was coaching, I didn't really get to do any of my chin ups between sets. So my shoulders were hurting afterwards. Still got a decent PR, definitely know I'm getting stronger. Then I barely got to rest before my next set so I only got 13 reps with 95. After this my shoulders were toasted and felt like shit so I did a few behind the neck pulldowns with light weight to get blood in the rear delts, but my shoulders were still aching for the DBs. 40s felt way too hard. I also forgot to do 5 sets, only did 4, was thinking in leg terms. Then curls I'm pretty sure I did 5 sets, might have done 4, felt way harder than it should have. My PR for strict curls is 1x130 but when it comes to reps, especially when I'm going slow on the negative and getting so pumped that my bicep has to fight it's own mass to complete the ROM, my rep strength sucks. Rear delt raises felt way easier than last week, but I did short rest periods and used really light weight for set 3 to really isolate the muscle. Side raises were alright.
Not a bad day. Got a good PR, but pretty much everything after that kind of sucked, so it evens out at being overall a decent day.
1-24-13: Deads/Back/Hams
Deads
5x380
4x430
1x455 12 sec hold
GMs
4x10x135
BB Rows
4x10x135
Ham Curls
12x75
2x12x60
12x45
Pretty bad day today. I've never had a problem with my deadlift grip since my max was 225x5, and now I can barely pull shit because my grip is terrible. Next week I'm gonna use a thin bar. If I can't find one or my grip is still weak I'm just gonna do a set with straps then do a grip hold. Just cause my grip is a bitch, shouldn't mean I can't get a good back/legs workout. GMs were good, getting easier and easier. BB rows were good, also getting easier and easier. Ham curls were painful as hell but next week I'm gonna do 4x12x60 hopefully. Sleep has been shitty as fuck because of insomnia combined with roommates combined with schoolwork. Even though I'm tired I can't fall asleep, last night I lay in bed for 8 hours and only got about 4 hours of sleep. Shit sucks. But if I can't get any sleep tonight I'm gonna start taking melatonin during the week. Diet's been all right, although I don't know what's going on, my weight is staying the same, 199-205, usually 202, but even though my muscles are definitely bigger, my abs are also less defined and my gut is bigger. Weird shit is happening. My squat/bench/ohp are going up and my deadlift is going down. The world is upside down right now.
Deads
5x380
4x430
1x455 12 sec hold
GMs
4x10x135
BB Rows
4x10x135
Ham Curls
12x75
2x12x60
12x45
Pretty bad day today. I've never had a problem with my deadlift grip since my max was 225x5, and now I can barely pull shit because my grip is terrible. Next week I'm gonna use a thin bar. If I can't find one or my grip is still weak I'm just gonna do a set with straps then do a grip hold. Just cause my grip is a bitch, shouldn't mean I can't get a good back/legs workout. GMs were good, getting easier and easier. BB rows were good, also getting easier and easier. Ham curls were painful as hell but next week I'm gonna do 4x12x60 hopefully. Sleep has been shitty as fuck because of insomnia combined with roommates combined with schoolwork. Even though I'm tired I can't fall asleep, last night I lay in bed for 8 hours and only got about 4 hours of sleep. Shit sucks. But if I can't get any sleep tonight I'm gonna start taking melatonin during the week. Diet's been all right, although I don't know what's going on, my weight is staying the same, 199-205, usually 202, but even though my muscles are definitely bigger, my abs are also less defined and my gut is bigger. Weird shit is happening. My squat/bench/ohp are going up and my deadlift is going down. The world is upside down right now.
1-26-13: Bench/Chest/Upper body
Bench
worked up to 215x7 paused reps
250x1 paused rep
185x15 unpaused
5x3 wide grip pull ups between sets
DB Bench
4x10x70s
1x12x70s
Chest Supp Rows
5x12x50s
Run
1.25 miles in 11 min (6.8 mph)
Face Pulls
15x100 lbs
Tricep Ext
12x100 lbs
Pretty good day today. My friend gave me his preworkout, didn't make me jittery at all just fully awake, which was cool. Might have helped a little, I felt strong on singles and low reps today and not as strong on high reps. 215x7 is decent, 250x1 paused is really good. Finally figuring out a good setup for me. 185x15 isn't bad, but I got 16 before. The reason I didn't get as many reps as I could was most likely the fact my lower back cramped on about rep 12 so the last 3 were almost flat backed. DB Bench felt a little weak, maybe due to fatigue. Same for chest supp rows. My run was excellent, I ran at .8 mph more than I did last time I went for a treadmill run and I ran for 1.25x the distance I usually go. Face pulls were decent, triceps were decent, was running low on time after doing the cardio so I just decided to do 1 heavyish set of each. Overall happy with today. Weighed 200 lbs after my run.
Bench
worked up to 215x7 paused reps
250x1 paused rep
185x15 unpaused
5x3 wide grip pull ups between sets
DB Bench
4x10x70s
1x12x70s
Chest Supp Rows
5x12x50s
Run
1.25 miles in 11 min (6.8 mph)
Face Pulls
15x100 lbs
Tricep Ext
12x100 lbs
Pretty good day today. My friend gave me his preworkout, didn't make me jittery at all just fully awake, which was cool. Might have helped a little, I felt strong on singles and low reps today and not as strong on high reps. 215x7 is decent, 250x1 paused is really good. Finally figuring out a good setup for me. 185x15 isn't bad, but I got 16 before. The reason I didn't get as many reps as I could was most likely the fact my lower back cramped on about rep 12 so the last 3 were almost flat backed. DB Bench felt a little weak, maybe due to fatigue. Same for chest supp rows. My run was excellent, I ran at .8 mph more than I did last time I went for a treadmill run and I ran for 1.25x the distance I usually go. Face pulls were decent, triceps were decent, was running low on time after doing the cardio so I just decided to do 1 heavyish set of each. Overall happy with today. Weighed 200 lbs after my run.
1-28-13: Squats/Inclines
Squat
5x225
5x265
12x300 (2 rep PR and 5 lb PR) paused last rep
1x345 paused single
Incline Bench
5x155
6x175 (1 rep and 20 lb PR)
5x185 (30 lb PR)
Leg Press
2x10x3 plates
1x15x2.5 plates
DB Incline Bench
3x10x60s
Calf Raise
2x10
10 reps drop weight 5 reps drop weight 5 reps drop weight 10 reps (something like that)
Pull Ups
2x5 sternum pull ups
1x10 normal
Good day today, squats were strong and I got a good PR, and then 345 for a very slow, paused, controlled, practically perfect single. I think what I'm gonna do is if I'm not able to get a lot of reps with my top set then I"ll do a back off set of 20, and if I get a lot of reps on my top set I'll do a heavy slow paused single. Inclines were incredibly strong, blasted my old PR out of the water even though I haven't trained inclines in months. I credit this to strengthening my shoulders, actually felt it a little more in the upper chest than the shoulders despite doing powerlifting pull the bar apart type technique. Oddly enough when I did dumbbells later I felt it more in the shoulders, even though on DBs I flared my elbows. Leg press was good, really focusing on slow, controlled, TUT, and getting that outer sweep. My outer sweep on my quads is lacking so I put my heels really close together to target it better, and just go really slow and controlled only resting at the top if I have to. Calf raises were good, got a nice burn, though I was running late so I kinda rushed through DB inclines calf raises and pull ups, did them in a circuit. Overall a good day, except now I have a ton of homework I have to do! That's why I'm switching to this 3 day template so I can have more free time and more study time.
Squat
5x225
5x265
12x300 (2 rep PR and 5 lb PR) paused last rep
1x345 paused single
Incline Bench
5x155
6x175 (1 rep and 20 lb PR)
5x185 (30 lb PR)
Leg Press
2x10x3 plates
1x15x2.5 plates
DB Incline Bench
3x10x60s
Calf Raise
2x10
10 reps drop weight 5 reps drop weight 5 reps drop weight 10 reps (something like that)
Pull Ups
2x5 sternum pull ups
1x10 normal
Good day today, squats were strong and I got a good PR, and then 345 for a very slow, paused, controlled, practically perfect single. I think what I'm gonna do is if I'm not able to get a lot of reps with my top set then I"ll do a back off set of 20, and if I get a lot of reps on my top set I'll do a heavy slow paused single. Inclines were incredibly strong, blasted my old PR out of the water even though I haven't trained inclines in months. I credit this to strengthening my shoulders, actually felt it a little more in the upper chest than the shoulders despite doing powerlifting pull the bar apart type technique. Oddly enough when I did dumbbells later I felt it more in the shoulders, even though on DBs I flared my elbows. Leg press was good, really focusing on slow, controlled, TUT, and getting that outer sweep. My outer sweep on my quads is lacking so I put my heels really close together to target it better, and just go really slow and controlled only resting at the top if I have to. Calf raises were good, got a nice burn, though I was running late so I kinda rushed through DB inclines calf raises and pull ups, did them in a circuit. Overall a good day, except now I have a ton of homework I have to do! That's why I'm switching to this 3 day template so I can have more free time and more study time.
NoFatChicks91
New member
Youre making a nice amount of new PRs man that's awesome! Keep that shit up youre absolutely crushing it. I feel you on that damn studying and homework :/
Buildingup24
New member
What are you majoring in?
Nice single 345 dude!
Nice single 345 dude!
