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rustilldown
New member
Sick deadlift
My Training Log
- Thread starter amounirl
- Start date
2-12-13: Squat/Bench Deload
Squat
225x10
225x5
Bench
165x10
135x10
DB Bench
3x10x70s
1x22x70s
1 arm DB Row
2x10x70
1x8x70
1x15x70 with towel wrapped around bar (thick bar)
Leg Ext
3x10xlightweight
Swimming
2 laps
Really good session today. Felt pretty sore and weak but it's not a problem. Squats were all right, very fast, but I could not fix my buttwink today no matter how much I stretched. Really annoying, maybe I needa stretch before I even go to the gym. Bench was good to, obviously not heavy but technique felt good. I was stoked that I managed to crank out 22 reps with 70 lb DBs benching. Thing is I usually use a bodybuilding tempo but I was going powerlifting tempo on these. No bouncing but no slow feeling the contraction type thing, just moving weight. So the 5x10 is still challenging for me with 70s when I do it BB style, though I'll bump it up to 75s. DB rows were really good, did some grip stuff at the end for my deadlift. Did some leg extensions since leg press has been aggravating my hips. Then since it's super hot I went for a swim, very humbling cause I was incredibly slow and ran out of breath really fast. Felt great to be in the cold water though, right now after taking a shower and eating my body feels like jello.
Squat
225x10
225x5
Bench
165x10
135x10
DB Bench
3x10x70s
1x22x70s
1 arm DB Row
2x10x70
1x8x70
1x15x70 with towel wrapped around bar (thick bar)
Leg Ext
3x10xlightweight
Swimming
2 laps
Really good session today. Felt pretty sore and weak but it's not a problem. Squats were all right, very fast, but I could not fix my buttwink today no matter how much I stretched. Really annoying, maybe I needa stretch before I even go to the gym. Bench was good to, obviously not heavy but technique felt good. I was stoked that I managed to crank out 22 reps with 70 lb DBs benching. Thing is I usually use a bodybuilding tempo but I was going powerlifting tempo on these. No bouncing but no slow feeling the contraction type thing, just moving weight. So the 5x10 is still challenging for me with 70s when I do it BB style, though I'll bump it up to 75s. DB rows were really good, did some grip stuff at the end for my deadlift. Did some leg extensions since leg press has been aggravating my hips. Then since it's super hot I went for a swim, very humbling cause I was incredibly slow and ran out of breath really fast. Felt great to be in the cold water though, right now after taking a shower and eating my body feels like jello.
2-14-13: Front Squats/Incline Bench/Chins deload
Front Squat
10x185
Inclines
4x10x135
1x12x135
Chins
BWx10/8/7/7/8
Ham Curls
4x12x70
Dips
3x12xBW
20xBW
Random light rear delt/rotator/lat work between sets of pressing (dips)
Run
1.15 mi in 10 min
Pretty good workout today. Was kinda bummed it wasn't a heavy day, both my main girl and my backup I asked out for valentines day who both seemed enthusiastic yesterday ended up flaking on me so I was pissed off, but didn't get to lift anything heavy. Whatever though, girls can be like that sometimes, I just decided to go higher volume for a deload, blew off some steam. I've been leaning out a lot, I feel my testosterone going up as a result. Sitting at about 200ish so I've lost probably 2-4 lbs of fat and maybe even gained muscle, because I still look big, if anything bigger, with a shirt on, and my strength is still going up. Still eating a lot just not force feeding as much, and I always eat clean, I think it might just be seasonal, the body seems to naturally lean out more when the temperature starts to rise and pack on more fat when it starts getting cold. Temperature could also be a reason why I feel higher test. I ate about 8 meals yesterday, I've already had 5 today and plan on eating 2-3 more. Anyways...
Front squats were good, nothing heavy so not really a big deal. Inclines were good, felt very strong, chins were ok, I always get worn out on high rep chins, especially because I was doing them back to back with inclines. Ham curls were good, dips were solid as fuck, definitely gaining strength on those, partially due to weight loss and partially due to strength gain, then my run was good too, I thought my cardio was getting bad but it's actually getting better! Going home this weekend so I"ll be training strongman and kempo on sat.
Front Squat
10x185
Inclines
4x10x135
1x12x135
Chins
BWx10/8/7/7/8
Ham Curls
4x12x70
Dips
3x12xBW
20xBW
Random light rear delt/rotator/lat work between sets of pressing (dips)
Run
1.15 mi in 10 min
Pretty good workout today. Was kinda bummed it wasn't a heavy day, both my main girl and my backup I asked out for valentines day who both seemed enthusiastic yesterday ended up flaking on me so I was pissed off, but didn't get to lift anything heavy. Whatever though, girls can be like that sometimes, I just decided to go higher volume for a deload, blew off some steam. I've been leaning out a lot, I feel my testosterone going up as a result. Sitting at about 200ish so I've lost probably 2-4 lbs of fat and maybe even gained muscle, because I still look big, if anything bigger, with a shirt on, and my strength is still going up. Still eating a lot just not force feeding as much, and I always eat clean, I think it might just be seasonal, the body seems to naturally lean out more when the temperature starts to rise and pack on more fat when it starts getting cold. Temperature could also be a reason why I feel higher test. I ate about 8 meals yesterday, I've already had 5 today and plan on eating 2-3 more. Anyways...
Front squats were good, nothing heavy so not really a big deal. Inclines were good, felt very strong, chins were ok, I always get worn out on high rep chins, especially because I was doing them back to back with inclines. Ham curls were good, dips were solid as fuck, definitely gaining strength on those, partially due to weight loss and partially due to strength gain, then my run was good too, I thought my cardio was getting bad but it's actually getting better! Going home this weekend so I"ll be training strongman and kempo on sat.
Buildingup24
New member
Lmao you're like a bear
2-16-13: Strongman
Overhead keg 180 video: 180 lb keg overhead - YouTube
2-17-13: Deads/OHP Deload
Deads
worked up to 300x3
OHP
at least 6 sets of 10 with 95 lbs
Pretty good weekend back home, very relaxed training wise, except for the keg PR. Eating has been off and surprisingly sleep's been a bit off too cause I've been getting back home late, but otherwise everything's good.
Overhead keg 180 video: 180 lb keg overhead - YouTube
2-17-13: Deads/OHP Deload
Deads
worked up to 300x3
OHP
at least 6 sets of 10 with 95 lbs
Pretty good weekend back home, very relaxed training wise, except for the keg PR. Eating has been off and surprisingly sleep's been a bit off too cause I've been getting back home late, but otherwise everything's good.
2-19-13: 3x5 Squat/Bench
Squat
5x225
5x275
9x315 (1 rep PR) last rep paused
Bench
5x170
5x195
10x220 last 3 reps paused
30x135 (2 rep PR) last 2 reps paused
Leg Ext
4x10
DB Bench
4x10x75s
1 arm DB Rows
4x10x75
Run
8-8.5ish minute mile
Pretty good day today, squats were strong as fuck although I couldn't fix my buttwink. Instead I just set up without such a drastic arch, so my spine isn't changing position, I like squatting like that better actually although I definitely feel it differently. But my back and ass don't hurt so bad afterwards so I'm sure it's not unhealthy, and I still felt strong doing it this way. I was starting to get tailbone pain from buttwink before, but it's not hurting right now which is a good sign. Bench was great, I think part of it is the fact that my buddy I was benching with got the narrow bar so everything felt incredibly light. I'm not complaining though. Felt very strong with 220, probably could have gotten 12 if I didn't do the pauses. Was only aiming for 8 and paused the 8th, but it went up so easy that I did 2 more pause reps. Then I did 135 for a set of 30, fun stuff. BSed some leg extensions, did some DB bench, DB rows, everything went well, ate, then ran a mile. Overall a good day.
Squat
5x225
5x275
9x315 (1 rep PR) last rep paused
Bench
5x170
5x195
10x220 last 3 reps paused
30x135 (2 rep PR) last 2 reps paused
Leg Ext
4x10
DB Bench
4x10x75s
1 arm DB Rows
4x10x75
Run
8-8.5ish minute mile
Pretty good day today, squats were strong as fuck although I couldn't fix my buttwink. Instead I just set up without such a drastic arch, so my spine isn't changing position, I like squatting like that better actually although I definitely feel it differently. But my back and ass don't hurt so bad afterwards so I'm sure it's not unhealthy, and I still felt strong doing it this way. I was starting to get tailbone pain from buttwink before, but it's not hurting right now which is a good sign. Bench was great, I think part of it is the fact that my buddy I was benching with got the narrow bar so everything felt incredibly light. I'm not complaining though. Felt very strong with 220, probably could have gotten 12 if I didn't do the pauses. Was only aiming for 8 and paused the 8th, but it went up so easy that I did 2 more pause reps. Then I did 135 for a set of 30, fun stuff. BSed some leg extensions, did some DB bench, DB rows, everything went well, ate, then ran a mile. Overall a good day.
Front Squat/Inclines/Chins
Front Squat
5x185
5x205
8x235 (10 lb PR)
Inclines
5x115
5x145
8x165 (in line with my best 6 rep, 175)
Chins
10x25 added (2 rep PR)
Ham Curl
4x12x75 (PR)
Dips
3x12
1x25 (Big 5 rep PR)
Face Pulls
50 reps
Good day today. My lower body has felt incredibly sore, my hips feel so bad right now. Been taking fish oil now but my hips still feel like shit. Been stretching a lot, in fact my right hip I got it to pop super loudly twice these last 2 days. Not sure if that's good or bad. But my back doesn't feel as bad as usual so I guess my little tweak to my squat technique is good, I think a lot of the hip problems are from skateboarding. My left ankle has hurt like hell too from skateboarding. Not meant for heavy people. Anyways, got PRs on everything today even thought I thought I felt weak. I just didn't feel very intense today, I think I know why but it's irrelevant, nothing detrimental for the future. Front Squats were one of the few lifts that didn't feel weak, but it just felt painful because my lower body is all effed up. Didn't push past 8 reps but I could have, just sat deep in the hole on rep 8 and did a long pause, then drove it up. Inclines, since my upper body was so sore, felt really heavy. Even 115 felt heavy. But I managed to grind out 8 clean reps with 165, paused the last one. Chins were good, felt really weak but managed to squeeze out 10 reps. Each time I do chins I feel weaker and weaker but when I look at the numbers I'm actually getting stronger. Chin technique hasn't been super strict, no swinging, but my knees always come up a little. I still think I'm getting stronger because that's always been there, but I guess if I entered a comp that would not be a good thing. I'll get it under control eventually. Finally, hamstring curls were good, definitely finally getting used to this movement, gonna get my hamstrings big and strong like this. Dips were incredibly strong, I thought they'd be weak because inclines were, but I got a massive PR on them. So I'm stoked.
Fun story, the other day I forgot to mention I went to the dining halls in a wife beater/tanktop whatever you want to call it, after the gym, and everybody was eyeing me, my friend told me that when I got up two guys were talking about me and using words like "unnatural" and "steroids". How flattering. Also forgot to mention I did a paused single with 245 on bench yesterday between 220 and 135, since I got high reps on my top 5/3/1 set. Overall training is going well, getting leaner bigger and stronger without changing much of anything besides working higher reps, only eating when I'm hungry-aka not force feeding myself in the name of bulking, and doing cardio here and there.
Front Squat
5x185
5x205
8x235 (10 lb PR)
Inclines
5x115
5x145
8x165 (in line with my best 6 rep, 175)
Chins
10x25 added (2 rep PR)
Ham Curl
4x12x75 (PR)
Dips
3x12
1x25 (Big 5 rep PR)
Face Pulls
50 reps
Good day today. My lower body has felt incredibly sore, my hips feel so bad right now. Been taking fish oil now but my hips still feel like shit. Been stretching a lot, in fact my right hip I got it to pop super loudly twice these last 2 days. Not sure if that's good or bad. But my back doesn't feel as bad as usual so I guess my little tweak to my squat technique is good, I think a lot of the hip problems are from skateboarding. My left ankle has hurt like hell too from skateboarding. Not meant for heavy people. Anyways, got PRs on everything today even thought I thought I felt weak. I just didn't feel very intense today, I think I know why but it's irrelevant, nothing detrimental for the future. Front Squats were one of the few lifts that didn't feel weak, but it just felt painful because my lower body is all effed up. Didn't push past 8 reps but I could have, just sat deep in the hole on rep 8 and did a long pause, then drove it up. Inclines, since my upper body was so sore, felt really heavy. Even 115 felt heavy. But I managed to grind out 8 clean reps with 165, paused the last one. Chins were good, felt really weak but managed to squeeze out 10 reps. Each time I do chins I feel weaker and weaker but when I look at the numbers I'm actually getting stronger. Chin technique hasn't been super strict, no swinging, but my knees always come up a little. I still think I'm getting stronger because that's always been there, but I guess if I entered a comp that would not be a good thing. I'll get it under control eventually. Finally, hamstring curls were good, definitely finally getting used to this movement, gonna get my hamstrings big and strong like this. Dips were incredibly strong, I thought they'd be weak because inclines were, but I got a massive PR on them. So I'm stoked.
Fun story, the other day I forgot to mention I went to the dining halls in a wife beater/tanktop whatever you want to call it, after the gym, and everybody was eyeing me, my friend told me that when I got up two guys were talking about me and using words like "unnatural" and "steroids". How flattering. Also forgot to mention I did a paused single with 245 on bench yesterday between 220 and 135, since I got high reps on my top 5/3/1 set. Overall training is going well, getting leaner bigger and stronger without changing much of anything besides working higher reps, only eating when I'm hungry-aka not force feeding myself in the name of bulking, and doing cardio here and there.
Buildingup24
New member
The sweet spot, fantastic man. And nice compliment haha.
