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My Training Log

A

amounirl

New member
I have my own private workout log, but I guess I'd like to start posting on a thread so I might be able to get some feedback on my training. I've been lifting for 2 years, but I've only been serious for since May of this year, so for about 7 months. For the other time I spent lifting all I did was bench press and curls, maybe a few things here and there, half squats with a sissy pad.

What made me get serious was a girl in my gym benched more than me. I searched up a strength program and found Stronglifts 5x5, and established a foundation with that. I then did a generic hypertrophy routine once I could squat 5x275, bench 5x200, and deadlift 5x335. I now use the conjugate method when bulking, and German Volume Training when cutting.

So I'll start logging my workouts from last week, which was my final week of a cut, just to get things rolling. Then I'll post today's workout, and keep posting from then on!
 
So here's a few workouts from last week, when I was low carbing and doing German Volume Training to cut:

11-29-11:

10x10x125 decline bench press
10x10x60 EZ bar curls

11-30-11:

10x5x250 Rack pulls off a bumper plate

12-1-11:

5x225, 2x275 reverse band bench press with 62 lb bands (at 2x length, just trying to get my body used to lifting heavy again for powerlifting next week
10x10x90 rope cable rows
10x10x65 behind the head decline skullcrushers

12-2-11:

9x5x165, 1x6x185 front squats
4x10x65 behind the neck press
superset shoulder raises with a 10 lb dumbbell, several sets (maybe 5 supersets?)
 
Back to powerlifting today. I didn't wanna go too heavy so I wanted to go for a reps max with 3 plates on squats. I'll do a real 1rm in 2 weeks, doing a deadlift variant next monday.

-Low Bar Back Squats: 5xbar, 5x135, 4x185, 3x225, 2x275, 5x315
-Speed Deficit Band Deadlifts (62 lb band, standing on bumper plate 45s): 5x135, 5x185, 3x3x235

Rest of the workout kinda got sabotaged by people talking to me, managed to do a few sets of glute ham raises and a set of reverse hypers, but I ran out of time (I work out in my school gym during a period so I only have about 1 hour to do my workout, less if I get there late.)

No big deal, speed benching tomorrow.

So I hope you guys enjoy reading my log, first time logging on a website, I guess it'd be a good idea to post my stats.

ASL: 17, Male, California
Height: 5'11
Weight: 181
BF %: Around 12% (conservative estimate, abs, obliques, adonis belt, quads, etc visible) Hard to guess, my back is always well defined even if I'm in a heavy bulk and have no ab definition. But I'm at most 12 or 13% right now, just finished a cut.

I'll post other stats by request.
 
Back when I was in HS I always considered working out during gym block. I never did though because I would draw way too much attention to myself squatting and dead lifting and stuff. I would have to explain to everyone who walked up to me what I should do.
 
miked8c said:
Back when I was in HS I always considered working out during gym block. I never did though because I would draw way too much attention to myself squatting and dead lifting and stuff. I would have to explain to everyone who walked up to me what I should do.
Click to expand...

Haha yeah, when I deadlift people are always like "what muscle does that work?" All of them!
 
seems a bit complicated with the bands and such for your experience level... you could probably get away keeping things simpler, but if you ENJOY IT, by all means continue...
great to you taking things seriously at such a young age... pretty decent lifts for your age/size... should be a good log to follow...
 
Looking Good. I'll be stopping in again to see how its going. Been looking into bands and chains to break plateaus after watching some Westside Barbell and other videos but not sure if I can make it work in my gym. Goodluck!

From My Droid!
 
Dynamic Bench today, did 115+bands since my 1RM on bench is 235 right now, making it a little under half, the bands put it a little over half.

Dynamic Flat Bench:
10xbar
Added 30-62 lb bands
6xbar+bands
3x95+bands
8x3x115+bands

Dumbbell Flat Bench:
10x30s
2x20x45s (I would have never have thought of such a weird set/rep scheme but the guys from Westside seem to like it. Definitely more weight next time.)

Chest Supported Rows:
3x12x50

Reverse Pec Deck:
10x95
10x110
2x10x100 (Haven't done this in a long time so I didn't know how much weight to do.)

Then a few forearm grip plate curls with light weight while I was waiting for the period to end.

Quick and easy workout, nothing too exciting, but I'm doing Zercher squats for the second time ever, on Thursday, so we'll see how that goes.

I also do cardio in the form of martial arts (Kempo) on alternating Mondays/Tuesdays, then on most Wednesdays, Thursdays, Fridays, and Saturdays. We don't do anything incredibly intense but I end up breathing hard and sweating at every class, and on Saturdays we do Crossfit workouts. So anyways, I'm going to Kempo later today, and I went yesterday, just to throw that in there for my log.

Diet's been pretty good, lots of protein, reintroducing carbs has been a very gaseous experience, but oddly enough my bodyweight hasn't changed from around 181. Then again there's a lot of other factors for weight fluctuations so I'm not worried about it.
 
Oh yeah also, thanks for the feedback guys! I might not necessarily need bands but I do enjoy them, something about putting on more weight than you would normally be able to do, then benching it with the full weight on the lockout, is really fun!
 
DE (Dynamic Effort) Lower

Warm up: Farmer's Walk:
95 in each hand for about 50 ft
100 in each hand for 50 ft

Speed box squats with 60-124 lbs of bands (30-62 per band):
1x6xbar
1x5x95
1x3x135
2x2x155
6x2x165
2x2x175

Speed Deadlifts with bands (Not sure how much band tension but it felt like at least 100-150 at the top):
1x3x135 Conventional
1x3x135 Sumo
1x5x185 Conventional
3x2x185 Conventional
4x2x185 Sumo

Cooldown: Farmer's Walk:
100 per hand for 50 feet

I was planning on doing zercher squats today, but I read a couple of the training logs of guys from Westside and it seems that they do zerchers on ME day and just stick with DE and no repetition method for the bigger, heavier lifts on speed day, not to mention I got to class about 20 minutes late (I have weight training 0 period so it starts at 6:25 before school.) I'll definitely do them next time I do squats on ME day.

I had to carry the dumbbells to set up the bands with them, so I decided to take the long route for a farmer's walk warmup, really makes you appreciate how in strongman they do more than double that weight for 3 times the distance. My 1rm on squats is 355 so I was experimenting with different weights around 50%. I think as I got more warmed up I could accelerate heavier weights at max speed. Speed deadlifts, I saw how Konstantin Konstantinovs set it up with the dumbbells and the bands, and I found it added a lot more resistance than the way I was doing it before, so I had to take it a bit easy. I'm usually a sumo puller but my groin feels really sore from squats on Monday, so I did a little more conventional pulls than I normally would. Max bench tomorrow!
 
ME (Max Effort) Upper

Bench Press:
10xbar
5x95
5x145
5x185
1x225

T-Bar "Deadrows" (deadlift into row, good stretch and peak contraction in one movement for lats):
3x12x2 plates on the t-end of the bar

Right-Below-Sticking-Point Rack Lockouts (10 sec pause just above bottom at the end of the set):
5xbar
5x95
5x135
5x185
3x205

Face pulls:
3x12x110 (weird leverage machine)

Rope Tricep Extensions:
Drop set 12x130 -> 12x100

Today I didn't go to school (shit happened) so I had to go train at 24 hour fitness. I have friends that I PT there and I had Thanksgiving break a few weeks ago, so I have a mostly unused membership lying around.

I went with one of my buddies that I train who just started lifting 2 or 3 weeks ago, and he didn't know how to spot properly, I tried teaching him but I still felt sketchy about going above 225, so I didn't. Usually I have people in my weight training class who know how to spot. No big deal, first time max benching in a while, glad to see I maintained most of my strength after losing 10 lbs on my cut. I'll do board press next week to get my confidence back up about heavier weights, then aim for a PR of 245 in 2 weeks.

It was really crowded, I forgot how crowded commercial gyms could get, so I had to do a lot of waiting, ended up doing my workouts out of order, and didn't get to do all the lifts I'd planned for that day because the workout was taking way too long. Either way, I was surprised with how hard rack lockouts were for a partial movement, probably because you go from static to dynamic and don't get the stretch reflex you would get on regular bench. The rope cable machine was really weird, I could do ~3x the weight I can do on the one at school, so those numbers up there are pretty meaningless.

I'm maxing on deadlifts this Monday so I'm really excited about that, hopefully I can still pull 4 plates. They say you should only deadlift 2x per month and should only do variants (standing on blocks, reverse bands, etc.), but there's no meets coming up that I could compete in (I'd get smoked in the 25 yr old and under divisions, and there's no comps in under 18 till after I'm 18), so I'm not worried about peaking.

So anyways, sorry for the long post, any feedback or advice would be greatly appreciated, I'm still pretty new to the conjugate method so I just kinda half-copied this workout from one of Brian Hopper's from Westside (but of course with less than half the weight xD).
 
I think you can benefit alot from a basic training scheme. The westside conjugate system is a great program to do, I myself use my own variation of the conjugate system. The only issue I have with a beginner using accommodating resistance is it doesn't address your needs. The reason I say this is it reduces the pressure in the hole and increases near lockout. Thats fine for advanced lifters, because they have developed that part of the lift over years of hard training. Plus they use gear which aides them in the hole. Im guessing you train raw. I think you would make better gains just by focusing on technique and learning the lifts, and minimizing the use of bands and chains.

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joeblow12345 said:
I think you can benefit alot from a basic training scheme. The westside conjugate system is a great program to do, I myself use my own variation of the conjugate system. The only issue I have with a beginner using accommodating resistance is it doesn't address your needs. The reason I say this is it reduces the pressure in the hole and increases near lockout. Thats fine for advanced lifters, because they have developed that part of the lift over years of hard training. Plus they use gear which aides them in the hole. Im guessing you train raw. I think you would make better gains just by focusing on technique and learning the lifts, and minimizing the use of bands and chains.

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Click to expand...

Thank you for the feedback! So what you're saying is I should be focusing more on assistance exercises like dumbbell press variants, floor presses, low board presses, sticking point lockouts, etc. that will increase my strength in the hole as opposed to bands, high board presses and high lockouts that are better for equipped and advanced lifters?
 
The board presses and lockout work address geared issues. Raw lifters benefit from full range work more, and dead stops. Instead of touch and go on the bench focus on controlling the weight and exploding off the chest. Dont let the bar slam on your chest, drive your feet into floor, keep your ass on the bench. For squats set the pins in power rack at weakest point and do concentric squats as an accessory exercise. Lots of reverse hypers, ghr, good mornings and sled work. Speed work is great to do but dont forget the hypertrophy work, like db presses, tricep work, leg press, shoulder work, lots of rows, pull ups, and tons of abs. Look at all the top power lifters and strong men they have huge dense muscle. You seem to be on the right track keep up the hard work.

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joeblow12345 said:
The board presses and lockout work address geared issues. Raw lifters benefit from full range work more, and dead stops. Instead of touch and go on the bench focus on controlling the weight and exploding off the chest. Dont let the bar slam on your chest, drive your feet into floor, keep your ass on the bench. For squats set the pins in power rack at weakest point and do concentric squats as an accessory exercise. Lots of reverse hypers, ghr, good mornings and sled work. Speed work is great to do but dont forget the hypertrophy work, like db presses, tricep work, leg press, shoulder work, lots of rows, pull ups, and tons of abs. Look at all the top power lifters and strong men they have huge dense muscle. You seem to be on the right track keep up the hard work.

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Click to expand...

All right thanks man, I really appreciate it! Although I've heard that board presses also benefit raw lifters, for example being able to handle heavier weights increases your confidence under that weight, and also it's a good way to vary it up, help recovery, and prevent plateaus. I'll PM you the elitefts article (it won't let me post links on this forum yet). But I see what you're saying that it shouldn't be the focus of training, so I'll definitely put more focus on form/technique and hypertrophy.
 
Monday: ME Lower

Deadlifts:
5x135 Sumo
5x135 Conventional
5x185 Sumo
5x185 Conventional
3x225 Sumo
1x225 Conventional
1x275 Sumo
1x315 Sumo
1x365 Sumo
Added Belt
1x365 Sumo
1x405 Sumo

Sumo Block Pulls off a 4 inch bumper plate:
2x405

1x5 Weighted Hyperextensions
1x15 Weighted Abs

I got to class a bit late (we're nearing Winter Break, this is the laziest part of the year xD), so I didn't get to do leg press, and I only managed 1 set of hypers and abs, but thankfully I can still pull 4 plates, though my lockout felt really weak compared to last time where below my knees was the hardest. 405 actually felt a lot easier than 365 felt both times, and the 2nd rep of my block pull felt easier than the 1st, and moved faster, even though I paused 3 sec between reps. This worries me a bit that I'm not fully recruiting my muscles and not fulfilling my potential when I 1rm. Maybe I should switch to doing doubles and triples, or do them alongside singles. It'd benefit me because of hypertrophy, as well as possibly learning how to fully recruit my muscles the way I"m doing on the 2nd rep. What do you guys think?

Also, I've been reading up on a few intermediate routines and I think I ought to try experimenting with some of the concepts and ideas in those programs. I might even switch to a more basic routine like Bill Starr Intermediate or 5/3/1, or throw some elements of Westside for Skinny Bastards (RE days, 3-5RMs instead of 1RM) into my conjugate method split. If I find a time where schoolwork is light enough that I can get adequate sleep (hopefully next semester, or summer break), I might also run a Smolov Base Cycle for Squats and a Smolov JR for Bench, since that'd get me a lot of hypertrophy, strength gains, and technique work. So anyways, just a little speculating there about what direction I might start taking my training to make the most of my intermediacy, thoughts?
 
Tuesday: DE Upper

Speed Bench:
10xbar
Added Bands so that it decelerates by itself at the top
5xbar
5x95
3x3x115 Close Grip
3x3x115 Wide Grip
3x3x115 Medium Grip

Dumbbell Bench:
2x20x50 lb DBs

Tate Press:
1x10x25
1x20x35 Supersetted with JM Press 5x25

Lat Pulldown:
1x10x100
2x10x120
2x12x120

Bodyweight is up around 185-187 now, I'm finding it's a lot easier for me to gain weight than it used to be back 8 months ago when I weighed 162. I was planning on doing 50 pull ups (throughout several sets), but for some reason even 3 felt hard, and I knew it'd take me 30 mins to hit 50, even though I've done 15 chin ups and 12 pull ups at 185 before.

I'm thinking that the reason pull ups were hard, and my DL lockout was hard yesterday, are because my back lost strength while I was cutting, even though I managed to maintain everything else, since all I was doing for back were rows, pulldowns, and block pulls sporadically. In fact it even seemed like my lats got wider and my shoulders got bigger while I was cutting (due to german volume training). Or it could just be that I was fatigued, I'll try to focus more on lats than triceps on Friday since today was very tricep oriented, I'm planning on doing T-Bar deadrows and depending on how I feel, I might re-attempt 50 pull ups when I'm more fresh. If not I'll try lat shrugs (hanging from a pull up bar, weight on a dip belt, shrug with your lats,) since regular shrugs grew my traps a lot. I haven't done Kroc rows in a while since it's so strenuous, I'll have to do that again also, anything to get my back up to speed.
 
DE Lower

Farmer's Walk Warmup
95s
100s

Speed Deadlifts
5x135 Sumo and Conventional
6x2x185 Sumo with bands standing on 10 lb plates
2x2x205 Sumo

Farmer's Walk Cooldown
100s

Weighted abs
1x16, time to up the weight

I had 6 hours of homework last night, as opposed to the usual 2 hours, so that really kicked my ass and I got to class 45 mins late with less than 5 hours of sleep. I have hardly gotten any sleep these last few weeks since my sleep patterns got screwed up on Thanksgiving break. I gotta get rid of this senioritous and get my homework done sooner so I can sleep 8 hours per night again :mad:. I think I'm gonna go take a 3 hour nap right now. Anyways, with only 15 mins left to lift, I decided to just quickly do speed deadlifts, since I already have pretty good speed on my squat, while my deadlift is by far my slowest lift.

I've found that by getting down like I'm about to pull, and tightening my lats, then coming up so my hamstrings are stretched, but keeping my lats tight, snapping back down and flexing my core, exploding up, the bar travels way faster, even with 50% 1rm + bands (it feels like it adds 100 (25%) at the very least, at the top). Though I probably shouldn't go so high that my hamstrings are stretched. I read an article by a guy named Tim Harold, who sumo deadlifts 700 or 800, about form, and now I see what he meant by getting the lats involved and exploding down then up.

Even thought it was short, rushed, and I didn't get to do much, I still felt like it was a pretty good workout, probably because my rest periods were around 30 seconds... Max bench tomorrow!
 
ME Upper

Yoga Mat "Board" Press:
2x10xbar
1x5x95
1x5x135
Added Yoga Mat
1x5x185
1x3x235
1x1x255 10 lb PR!!!
1x0x265

Sticking Point Low Rack Lockouts
5xbar
5x135
3x185
3x215 10 lb PR!!!
4x205 1 rep PR!!!

Chin Ups
2x10
1x4 (1 min rest since the last set)

Iso Lateral/Lever Rows
10x1 plate 1 side at a time
10x2 plates 1 side at a time
10x3 plates 1 side at a time
12x2 plates both sides at the same time, rested 20 sec then 7 more reps.

Lat Shrugs
10x25s
10x40s

Tate Press
20x40s

DONE! Great workout today, got some PRs and worked my back hard, feeling great, with many gains to come over the weekend. I was so close to a second rep on the 255 but my spotter had to help me out with just his fingers. After going to failure on 255, the 265 wasn't even close. About the yoga mat press, we don't have boards so I use a rolled up yoga mat that's about 4 inches in diameter (same diameter compared to a bumper plate's thickness), but compresses to about 3 when I rest the bar on it, so basically a 1 board with a foam board on top. 1.5 boards.

Great back pump today and I can tell I'm gonna be sore and make some gains. Starting winter break, so I can get some good sleep, finally. Although unfortunately I have to go work out at 24 hour fitness :bawling:. Either way, after destroying that 255, I'm really confident that I can hit 245 next week on full range bench press. Tate presses and rack lockouts for the win!
 
ME Lower

Squats:
1x5xbar
1x5x135
1x3x185
1x3x225
1x1x275
1x1x315
1x1x345
2x0x365 :mad:

Conventional Deadlifts
5x225
Added Belt
10x275 (10 lb and 3 rep PR, previous record being 7x265 for high rep deadlifts)

Weighted Abs (Weight behind the head)
5x25
5x35

Hyperextensions (Weight hugged to chest)
5x35
15x45

Leg Extension Machine
Warm up set of 10 (forgot the weight)
Work set of 10 or 12

Leg Curl Machine (no GHR at 24)
Warm up set of 5
Work set of 10 or 12

Done. The workout doesn't look hard on paper but it is one of the hardest workouts I've ever done in my life. Was kind of bummed not to hit a PR on squats, I was really close on 365 the first time, but the second time it was a complete failure. Maybe I should have tried in a belt. The deadlifts are what kicked my ass.

Before I worked out today I watched the first half of the 2004 World's Strongest Man (and the Mariusz Pudzianowski squatting video on youtube). I want to compete in strongman when I'm older, and I found out that you can't do sumo deadlifts in strongman, probably because a lot of the deadlifts are either on a rig or are just the lockout. Since I have long thighs and a short torso, I have trouble keeping my back straight on conventional deads, so I switched to sumo a while ago, but I need to learn how to do conventional properly before I can compete in strongman. So I watched what some of the long legged guys did for their deadlift, and they set up their feet shoulder width instead of hip width. Well I tried that today, and the combination of high reps and not doing heavy conventional deads in a while completely kicked my ass. I was completely red and sweating and breathing super hard for the rest of the workout, just from that 1 set. I was really stoked that I managed to keep my back straight for the whole thing. Then I did some isolation crap to finish up.

What's funny is Mariusz squats 600 or 700 (raw) in his squat video and deadlifted 600 or 700 lbs worth of car for 10 reps in those videos. He's more than twice as strong as me. Either way, great workout today, sorry for the long post, I had to share the story xD. Dynamic bench tomorrow!
 
11-20-11: DE Upper

Speed Bench
10xbar
1x3x95
1x3x115
3x3x125 Wide Grip
3x3x125 Close Grip
1x3x125 Medium Grip
3x3x135 Medium Grip
1x3x145 Medium Grip
1x5x95 Medium Grip

Dumbbell Bench Press
20x55s
12x65s PR!!!

Chest supported Rows
2x10x65s PR!
1x12x65s PR!!!

Tricep Cable Pulldown
12x150
10x150

24 Hour Fitness's Lat Pulldown-esque Machine
10x35 on each side
12x60 on each side

Rear Delt Flyes
2x10x30s PR!!!

Done! Today was a pretty good workout, nothing too hard but I still got a really good pump and got pretty sore. On speed bench I did an extra set to work on some problems I'm having, mainly foot placement, and the fact that my wrists always tilt back (bad habit due to the fact that the first year I benched I used the smith machine >=/. Also I didn't bring my bands to 24 so I had to use straight weight, I went a little heavier than usual because of that. The only thing I don't like about straight weight is that at the top, since the bar is moving so fast, it pulls up my shoulders and screws up my arch. Everything else went pretty well, the tricep cable pull down machine is kind of weird in that you can do way more weight on it than other machines of the same kind, I guess the leverages work differently or something. Also, the rope attachment is kind of crappy so I did rear delt flyes instead of face pulls. I'll go back to those once I start working out at school again (I'm on winter break but I usually work out in my weight training class).
 
12-22-11: DE Lower

Speed Squats
8x2x205

Speed Deadlifts
10x2x225 alternating sumo and conventional

Leg Press
3x12x365

Weighted Abs
2x5x45

Hyperextensions
3x10x45

Hanging Leg Raise
3x10
 
Were is the ghr? I am firm believer in this exercise it hits your entire posterior chain I do it minimum twice a week. Sometimes Ill do additional light sets as warmups on separate days. Invest in your posterior chain if you want a big return on squats and deads.

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Friday 12-23-11: 5/3/1/ME Upper

Bench Press
5xbar
5x95
3x125
3x155
3x185
5x210
3x2x210 Paused at the chest competition style

Olympic Style Jerk (a la Clean and Jerk)
8xbar
5x95
3x115
3x135
5x155

JM Press (barbell)
5x8x75

Pendlay Rows
5x8x135

Facepulls
5x8x90

Today I worked out with a competitive powerlifter, who has advised me to run 5/3/1. Since today was my ME bench day and I'm going to be starting 5/3/1 next week, I did my first 5/3/1 bench workout in place of the ME upper day I had scheduled for today. We also did a few sets competition style just to practice the pause. He had me do a slightly different form than I usually do, with heels on the floor and holding my breath to preserve my arch, and holding my breath was definitely painful, I was seeing stars! We did olympic style jerks afterwards since both of us are interested in competing in strongman in the future, and the ability to press very big weights overhead would give us an edge over the competition. After that we did some assistance work.

Today was definitely the longest workout I've ever done, about 2.5 hours. Although he said if he didn't have to help me with form it would have been more like 1 hour 45 mins, which is still pretty long. I always thought that a workout shouldn't go over an hour, but apparently that's muscle magazine BS. Come to think of it, this summer all my workouts were 1.5 to 2 hours and I made the best gains of my life. Either way, good workout today, starting 5/3/1 next week!
 
joeblow12345 said:
Were is the ghr? I am firm believer in this exercise it hits your entire posterior chain I do it minimum twice a week. Sometimes Ill do additional light sets as warmups on separate days. Invest in your posterior chain if you want a big return on squats and deads.

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Click to expand...

Thank you for the feedback! Unfortunately there isn't a GHR at that 24 hour fitness location but I'm switching to another one that might have it, and I usually work out at school where I can improvise the lat pull down into a GHR. I definitely agree that GHR is a great assistance exercise for squat and deadlift.
 
Monday 12-26-11: 5/3/1 Deadlift

Conventional Deadlift
3x135
3x185
3x225
3x280
3x340 Switched to mixed grip (from hook grip)
3(+2)=5x365 30 lb PR!!!

Squat Walkouts
1x135
1x225
1x315
1x385 20 lb PR!!!
2x405 40 lb PR!!!

Hip Thrusts
1x8x135
3x8x225

Close Parallel Grip Medium Cable Row
5x8x150

Great workout today! I was super stoked not only to have hit a huge deadlift PR, but to have hit it conventional. We did some stretches before hand that allowed me to get into proper position, since my trainer was saying conventional would suit my build better, and even though stretching does compromise strength it helped a lot with my form. So it looks like my inability to get into form for deadlifts is an issue more of flexibility than lower back strength. I'll be stretching about twice daily (that's the goal!) so that I won't have to stretch right before lifting in the future. But yeah, that's a massive PR for me, I only needed to do 365 for 3 based on my 405 max, but conventional worked so much better than sumo that I ended up hitting 5. Last time I did conventional deads was a few months ago and I got 335 for 5, with a horribly rounded back, so I have a good feeling about this.

Then we did assistance work, I was hoping to do glute ham raises or good mornings, but there's no GHR in the gym and... I'll probably do good mornings instead of hip thrusts next time. I could see hip thrusts being good for lockout on deadlifts but I don't really have problems on lockout, yet, and good mornings would probably benefit me more in the long run. Most people would probably switch out the squat walkouts for the good mornings instead, but I'll just have to play around with things, since I do like the psychological advantage one could get from walkouts.

On another note I got the stomach flu friday night and felt like crap all day Saturday, and though I was basically better on Sunday my stomach is still super sensitive right now. Needless to say I barely ate these last few days which has dropped me back down to about 184. I'm super deflated right now, my shoulders look tiny and none of my muscles buldge, which is kind of demoralizing. But I still got a PR on deadlifts which was surprising since I'd have expected to be really weak today, so that was good, maybe I'll be way stronger next week. Anyways, going to try to get back on track with the diet. I was 183 a few weeks ago and I'll probably gain a lot of my weight back, so it's not too bad of a backtrack.
 
moya said:
i think 1 hour workouts are best; not including any cardio, if you do that kind of thing...
Click to expand...

Thats fine if your doing general fitness training but not for competative athletes. The more advanced that you become its going to require more work. An 800lb squatter has to do way more sets than a 200lb squatter. Therefore an hour is unrealistic, hell its going to take that long to squat let alone assistance work. The point is a training session isn't over until you complete your work.

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Tuesday 12-27-11: 5/3/1 Overhead Press

Overhead Press
5xbar
5x95
3x115
4x140

Floor Press
5x135
3x170
4x185

Incline Bench
3x5x135
2x5x145

Underhand Grip Medium Cable Row
5x8x130

Face Pulls With Rope
5x8x70

Nice short workout yesterday. I'm really struggling with eating properly, my stomach is still super sensitive from getting the stomach flu. I was 182 before the gym yesterday and 179 afterwards. I was 189 on Friday. I don't even want to know how much I weigh right now, I'm hungry yet still nauseous. Maybe I should go to the doctor. I'm thinking of just doing a "deload week" on the eating, since I've been forcing myself to eat for the last 7 months. It's probably not the best idea because I'm most likely going to lose muscle, but I feel I need this mentally.
 
joeblow12345 said:
Thats fine if your doing general fitness training but not for competative athletes. The more advanced that you become its going to require more work. An 800lb squatter has to do way more sets than a 200lb squatter. Therefore an hour is unrealistic, hell its going to take that long to squat let alone assistance work. The point is a training session isn't over until you complete your work.

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Yeah that's what my trainer's been saying, if you finish everything in under an hour you're probably not taking long enough rest periods. It is optimal hormonally speaking to keep it under an hour but if you're not even finishing your workout it defeats the purpose of having the maximum amount of testosterone and GH, etc.

It's kind of funny how this website automatically makes links when I type testosterone and GH xD.
 
Thursday 12-29-11: 5/3/1 Squat

Low Box Low Bar Back Squats
many x bar
5x135
3x185
3x205
3x215
3x225
3x225

Front Squats
5x135
3x185
3x215
2x245

Stiff Leg Sumo Deadlifts
5x135
5x185

Weighted Abs
10x25 steep decline from dead stop

Pull Ups
10xBW

Yesterday's workout was pretty tough. Apparently even though I've been squatting a little lower than all those guys in the IPF (based on videos I've taken of myself on max effort squats), it's still not low enough to qualify in USAPL. I thought I was going parallel because the bottom of my thigh was parallel with the ground, but the top of my hip joint was still about 2 inches above my knee. My trainer also wanted me to go 3 inches below that so that when the weights got heavy I would still be in the habit of going low enough. So we did a ton of stretching and then temporarily added a low box so that I would know when I was hitting 3 inches below parallel. Well needless to say I couldn't do nearly as much weight as I could on an IPF depth normal squat, so it was pretty degrading to struggle with 3x225. Either way, my hamstrings are really weak, so I need to keep doing this until I get my strength up. We're probably going to add squats on another day so that I'm squatting more than just once a week.

Since my quads are still strong I managed to do more weight on my front squats than back squats even though I was going just as low, if not lower. My trainer had me use a clean grip as opposed to the bodybuilding grip I'd been using before, which was really painful, but it felt a lot tighter.

So at this point we'd been there about 2.5 hours because we had to spend so long stretching and getting my form right, and I didn't have enough time to do the full assistance work 5x8, so I threw in some weighted abs to balance out my back real quick and winged it on the assistance. Getting my hamstrings up to speed is going to be a pain in the ass (literally, my glutes are sore, too), but I guess it's worth it.
 
The ipf rules are what usapl uses as a guideline. The depth is the same for both feds. Your hip joint has to be below your knees. Your thigh doesn' t matter. In order to fix your posterior chain issues your going to have to do extra work on it. Do you own any bands? If not you can order some from elitefts. You only need one mini or monster mini to start. Get the long band. At night do band good mornings at home with the long mini. To do this step on the band with both feet, and put the other end around your neck, then simply do good mornings both close and wide for 3-6 sets of 15- 20. Do this couple times a week, but don' t go over board. Use this as recovery and assistance work.

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joeblow12345 said:
The ipf rules are what usapl uses as a guideline. The depth is the same for both feds. Your hip joint has to be below your knees. Your thigh doesn' t matter. In order to fix your posterior chain issues your going to have to do extra work on it. Do you own any bands? If not you can order some from elitefts. You only need one mini or monster mini to start. Get the long band. At night do band good mornings at home with the long mini. To do this step on the band with both feet, and put the other end around your neck, then simply do good mornings both close and wide for 3-6 sets of 15- 20. Do this couple times a week, but don' t go over board. Use this as recovery and assistance work.

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Click to expand...

All right, thanks for the tip man, I'll definitely start doing those! I've got a few bands at home.

What I meant was I was going lower than what I see those guys from Westside doing, whichever federation that is, I thought it was IPF. I thought parallel just meant the bottom of your thigh, which I was reaching, but these extra few inches are really making it difficult haha. I'm going to invest in some weight lifting shoes, since I'm also having trouble with flexibility and keeping my heels on the ground for bench press, I've heard WL shoes help a lot with hitting depth once you get used to them.
 
Friday 12-30-11: 5/3/1 Bench: 5/3/1

Bench Press
Warmups (stretching, repping light weights)
5x175
3x200
3x225 PR!!!
0x225 Paused (almost)
1x225
1x225

Olympic Jerks
Warmups (OHP, shoulder dislocations with band)
5x135
3x145
3x165 PR

Light Sling Shot Paused Bench Press
5x135
3x205
1x225

JM Press
5x8x85

Facepulls
5x8x100

Rotator Cuff Prehab Stuff
Sets of 15 and 20

Max effort bench press today, I got a huge PR (that's why it's red!) on bench press, I repped my previous max with ease, I probably could have hit more but my trainer says as a general rule, don't go over 3 on max effort 5/3/1 day (and don't go over 5 reps on 3x3 day, don't go over 8 reps on 3x5 day), just increase the base max for the cycle. We did a few paused singles and I was really close to 225, but I didn't get it because I didn't remember to pinch my shoulder blades in the set up. Then by going to failure on that set the rest of the workout kind of got screwed up, but I still got a PR on jerks. By the time we got to slingshot I was too mentally fatigued to push myself on heavy compound lifts so we jumped into assistance, did some shoulder rehab, and called it a day.
 
amounirl said:
All right, thanks for the tip man, I'll definitely start doing those! I've got a few bands at home.

What I meant was I was going lower than what I see those guys from Westside doing, whichever federation that is, I thought it was IPF. I thought parallel just meant the bottom of your thigh, which I was reaching, but these extra few inches are really making it difficult haha. I'm going to invest in some weight lifting shoes, since I'm also having trouble with flexibility and keeping my heels on the ground for bench press, I've heard WL shoes help a lot with hitting depth once you get used to them.
Click to expand...

Westside competes in the spf which is a great fed but you are not required to go as low as ipf. All you have to do is have the hip joint barely below knee the ipf is several inches below. Invest in converse chuck taylors there the best lifting shoe and only $40

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amounirl said:
I'm going to invest in some weight lifting shoes, since I'm also having trouble with flexibility and keeping my heels on the ground for bench press, I've heard WL shoes help a lot with hitting depth once you get used to them.
Click to expand...

They mainly help hitting depth for high-bar, front squats and Olympic lifts - they might actually hurt you in the low-bar squat by screwing with your body mechanics (to much forward lean). I think there is an article on it at wlshoes.com
 
Thanks for the feeback guys! I actually already have chuck taylors, and my trainer let me try out his weightlifting shoes, which helped me hit depth actually, probably since my calf flexibility is my main limiting factor (though my hip flexibility isn't too great either).
 
Sunday 1-1-12!!!: 5/3/1 Deadlift: 5/3/1

Deadlift
5x135
5x165
5x205
3x245
5x315
3x355
0x395
0x395
Adjusted Stance so I could get it off the floor
1x395

Pull Ups With Fat Gripz
3x(grip failure), I hit 7 then 8 then 7

Medium Neutral Cable Rows
3x5x160,170,180

Today was an off day for both me and my trainer, probably because it's only been 6 days since our last deadlift day, and we squatted 3 days ago on top of that (only 3 days after last deadlifting). He still managed to get a 3 lb PR but I only managed 1 rep of what I was aiming for 3 with, and only on my 3rd attempt, after adjusting my stance to super narrow so I could get the damn thing off the floor. I've got weak hamstrings. So my next squat day will be a deload, just focusing on form, but I'm going to keep trying to get my hamstrings up to speed. Happy new year everybody!
 
Monday 1-2-12: 5/3/1 Overhead Press: 5/3/1

Overhead Press:
10x45
5x45
5x65
3x85
5x95
3x115
(1+4=)5x125
Rest pause 10-20 sec between sets: 5x125

Floor Press
Warmups
5x165
3x185
(1+2=)3x205

Incline Bench
5x6x135

Supinated Grip Pendlay Rows
3x8x135
2x8x155

Rope Facepulls
3x8x80
2x8x90

Done. Today I felt pretty strong on OHP, I really found my groove and even though I deloaded, I managed to get a reps PR. My previous PR was 5x135 on push press, so this was pretty significant since it was completely strict, no leg drive. Floor press felt ok, I'm pretty sure that's a PR. Then I screwed up on incline bench, I got 8 on my first set but I barely got 6 on my last 4 sets, so I just put 5x6. Next week I'll either reduce the weight or do 5x7. Pendlay Rows felt like crap at first but I got aggressive on my third set and was able to increase the weight. Then I made a pretty big jump on face pulls, yet it felt easier than last week's 5x8x70, and I had better form, so I must have made some pretty good strength gains. Overall a good workout.
 
Thursday 1-5-12: 5/3/1 Bench: 3x5

My trainer is peaking for a meet so he was doing 6x3, I decided to jump in in place of my 3x5 today.

Bench Press
Warmups
6x3x205
Didn't feel fatigued at all so I did:
1x1x235 Paused, competition style.

Olympic Jerks
1x8x115
1x5x135
1x3x155
3x1x175
1x5x155

Bench Lift Offs (and hold at top for 4 sec)
1x185
1x225
1x255
1x275

Pendlay Rows
5x135
5x185 too much kipping
2x5x165 put my wallet on my back to prevent me from kipping too much

Strict Chin Ups
5x8 (on my 4th set had to let go and take a 5 sec breather after 5 reps then finished the last 3. Managed 8 on my 5th set.)
 
Saturday 1-7-12: Deadlifts and Squats

Reverse Band Deadlift, 135 taken off at the bottom, bands completely deload at the knees
Warmups
3x365
3x405
1x455

Squat
Warmups
8x210
5x240
3x1x275
5x240

Weighted Chin Ups
5xBW
3x5xBW+10

Somehow today's session took over 3 hours, probably because we were talking a ton. My trainer is doing a peaking cycle for his upcoming meet but he's gonna put me back on 5/3/1, now that he has time to write up the cycle. Even though all my training sessions have been long as hell these last few weeks I've been making great gains, not only in strength, but my back and rear delts are exploding with growth. And I haven't even been eating that strict. Yes my abs are going away, but oh well, I'd rather hit a 300 bench by June than have a 6 pack in winter xD. Needless to say, I'm stoked, so it seems that the 1 hour rule isn't set in stone. I'll definitely cut once I bench 300. That's been my goal for a while actually, I want to hit a 300 bench, 400 squat, and 500 deadlift by the time I turn 18 in June.
 
1-9-12: 5/3/1 Squat: 3x5

Squat
Warmups
5x195
5x225
(5+3=8)x255

Front Squat
5x170
5x195
5x225 (was supposed to be 220 but someone took the 2.5s)

Semi-Sumo (squat width stance) Stiff Leg Deadlifts
4x8x185

Weighted Chin Ups (palms facing me)
5xBW
3x5xBW+25

Today was a pretty good workout, now that I'm hitting below parallel on every squat (parallel being hip joint below knee joint). I've been working on grabbing the bar instead of just pressing it to my back with my wrists, which is challenging my flexibility, but if I don't then my squat will be red lighted in USAPL. Front squats with the wrist back again, painful but I realized I was pressing it ever so slightly with my wrists in that position, so by focusing on only pushing with my shoulders I've made it a lot better. It looks like I finally have the flexibility to do SLDLs (which I felt a ton in my glutes and hamstrings), and the chin ups were decent. I was pulling from a little below a 90 degree elbow angle, but I want to reduce the weight and pull from a dead hang. Maybe 15 lbs next week. At least I wasn't bouncing.

A little insignificant but I threw in some plate pinches just for fun and for a little challenge while I was waiting for my trainer to squat (since he takes really long rest periods), so I did a 10 in my right hand and a 5 in my left, pinching the round part that goes around the bar, then I also stuck my fingers through it to get the finger extension "pinch" as well, keep it balanced and keep my joints healthy. All sets for 10 sec. I tried the 10 lb plate with my left but could only get 5 sec.
 
Tuesday 1-10-12: 5/3/1 Bench: 3x5

Bench Press
Warmups
5x160
6x185 (lost count and did 6 apparently xD)
(5+2)=7x210 2 Rep PR!!!

Olympic Jerks
Warmups
5x125
5x145
5x155 rested 15 sec then did a 6th rep

JM Press
1x8x65
3x8x95
1x8x75 (worked on tucking my elbows better)

Pendlay Rows
1x5x135
4x5x155

Face Pulls With Straight Bar
1x8x80
2x8x110
2x8x120

Good workout today! I was really happy to hit 7 reps with 210, even though I was going for 8, and if I hadn't exhaled too much and lost my arch I'm sure I could have hit 8. I'm pretty stoked because this is a 2 rep PR within 2-3 weeks, and it also bumps my predicted max up to around 255. I tried a slightly wider grip so that might have had something to do with it (moved middle finger to ring instead of ring finger).

On the jerks my shoulders got really fatigued, high rep jerks are basically cardio =/. I need to learn to rack it on my collar bones instead of holding it with my shoulders, while I catch my breath. My shoulders were super tired so the first time I went for a 6th rep I failed it, so I rested 15 sec and did that 6th rep, barely got it, so I knew not to try more.

JM Press was decent.

Pendlay Rows I did with virtually no kipping, did a 4th set because my trainer noticed my knees were super bent so even though I was rowing from the floor, it was still more of a traps than a lat row. I did the 4th set with pretty straight legs and a parallel back. I've noticed my flexibility is going way up, I can even keep my back straight with stiff legs now.

Finally Face pulls, I got a 20 lb PR, probably because I'm getting used to the awkward movement, so I'm better coordinated. Overall a great workout, deadlifts this Thursday.

On a side note I haven't been eating much in the mornings, that's why I generally prefer to train in the morning to get my metabolism going. I might start doing light cardio in the morning just to get blood flowing and appetite up. I weigh about 183-185 right now.
 
Weirdest thing just happened to me... I went for about a 1 mile run and... I enjoyed it! Never enjoyed cardio before. What's more is I didn't get winded even though I went at a decent pace, even though I never train cardio besides interval training, never endurance. This is awesome! I think I'm gonna time myself next time, this feels great. Got a decent stretch after, and I have a feeling today's gonna be a good day, with my metabolism running at a good pace as well!
 
1-12-12: 5/3/1 Deadlift: 3x5

Deadlift
Warmups
5x275
5x315
(5+1=)6x355

Squat
Warmups
10x135
10x155
10x165
10x175
10x185

Cable Rows
8x100
8x150
8x160
8x170
8x160
8x150

Good workout. Could have gotten more on the deadlifts but my form was degrading. I don't really like the idea of high rep deadlifts, I'm probably not going to go over 5 again. Squats were well below parallel, especially that last set. Good stuff! Calves are incredibly sore from that run yesterday, but it's all good, all it impaired was my flexibility today, so I had to stretch a bit extra. My bodyweight is increasing, finally, that running in the morning is just what I needed to get my appetite going. I'm about 186.6 right now, going to eat dinner in a few mins. I can tell I'm gonna get fat on this bulk, but cutting is so damn easy for me that just a few weeks in the summer is all I'll need.
 
1-13-12: 5/3/1 Overhead Press: 3x5

Overhead Press
10xbar
5x65
5x75
5x95
5x105
(5+3=)8x120
3x120 rest 12 sec 3x120 rest 15 sec 2x120

Bench Press
5x10x135

Underhand Grip Pendlay Rows
1x5x135
3x5x165

Face Pulls with Rope
3x8x100

Was hoping to get 3 on my last set of rest pause but I was fatigued from the set of 8 earlier, so I only matched it. Either way, got my volume in. I was so worn out by the time I got to face pulls that I just winged it. Finally got my weightlifting shoes which helped a bit on bench but I need to increase by groin and calf flexibility to keep my heels on the ground better. Bodyweight was 187.6 before the gym, so I'm finally making gains, looking forward to the 3 day weekend, I'll finally be able to relax after all this school.
 
1-16-12: 5/3/1 Squat: 3x3

Squat
5x135
5x185
3x215
3x245
(3+3=)6x275

Front Squat
5x135
5x185
3x210
(3+2=)5x235
1x225 (working on 1 little thing on my form)

Good Mornings (trying them out)
5xbar
5x135

Sumo Stiff Leg Deadlifts
8x135 with fat gripz
8x205 switched to hook grip with no fat gripz
4x8x255 hook grip (no bounce but also no pause/reset, b/c more weight, more time under tension, less CNS stress)

Weighted Abs (Full range sit up)
10 or 12x25 on a steep decline, dead stop every rep

Weighted Chin Ups
5xBW
5xBW+35

Great workout today, felt tired and incredibly sore afterwards. I probably could have gotten more on my squats, which were ass to grass btw, with no butt wink, but I didn't want to risk failure. Maybe I could have hit 8 if I stood up for a while and caught my breath, maybe 7 if I just pushed through at the pace I was already at, but I think 6 is good for my purposes. Front squats, 5x235 was truly the most I could get using that form, but my trainer noticed I was leaning forward quite a bit and we worked on my form a bit, just focusing on pinching my shoulder blades ever so slightly and arching my back, and it actually helped quite a bit. Normally I feel like my sticking point lasts for about half the lift, but this time since I was truly keeping my torso upright instead of bent forward, it felt a lot easier and like I was working more muscles. I'll hopefully set a big PR next time, I think I've got a good chance.

Assistance work... I only did 2 light sets of good mornings just cause I'm trying it out, but I'm doing stiff leg sumo DLs this cycle, so I worked up to 4x8x255, kicked my ass, I was so worn out, my hamstrings are gonna be killing me tomorrow. Good cardio. Did some weighted abs to decompress my back and also get a tiny bit of hypertrophy and such, then I just did one balls to the wall set of weighted chin ups since I was running out of time (had something afterwards), and limped out of the gym, my legs already getting sore.

Bodyweight is about 188.1 right now, I think I'll go to sleep around 190 since I"m a bit dehydrated and haven't eaten much yet today.
 
1-17-12: 5/3/1 Bench: 3x3

Bench Press
Warmups
5x135
3x185
(3+2=)5x225
3x2x225 Paused competition style

Olympic Jerks
5xbar
5x75
5x95
5x115
4x135
3x160
(3+2=)5x170

Schwab Press (JM Press in Smith Machine)
5x45
5x75
added fat gripz
3x8x85

Face Pulls with Straight Bar
1x8x105
4x8x120

Today was awesome! I was incredibly stoked to have hit 5 reps with 225, massive PR there, I might have been able to hit more but I was mentally done and running out of breath at 5. It was kind of undermined by the fact that we worked out with a guy who benched 300+ at 148 when he was 17, in competition, which was a national record, and he hit 385 touch and go today at a BW of around 160. The guy's a beast. Then he repped out 2 plates for 21. Either way I'm still happy about 225 for 5. I got a little worried that it might have been because I took a pre workout today that had creatine, but I only had a half scoop and I only took it once, so even if it helped, it couldn't have added 2 reps. It did have caffiene though, so it might have given me more energy. Again, I felt I could have gotten more reps so I'm still counting this as a legit PR. I think it was a dumb idea to experiment with a pre workout today, I was not in the mood to lift today and it definitely gave me some motivation, but I should keep things consistant in each cycle. If I take it again it will be for a new cycle, and only for that cycle to see how much it helps. Also, I stretched a ton and managed to keep my feet completely flat today, I was pretty happy about that. Overall a great bench session.

Enough about bench, jerks went well, I kind of want to go heavier so that it stops being more cardio then strength. My technique was a bit off since it's my first time doing it in olympic shoes, but I'll probably get used to it fast. Schwab press felt a lot better with fat gripz since it put it way more on my triceps, not to mention the thumbless grip took my chest completely out. I got lazy at the end, so I finished off this short workout with some face pulls. I'm getting really strong with those, might have to go high reps since 120 is pulling my feet off the ground. Gotta get up my bodyweight. Speaking of which, I was 190.7 today, 189 when I left for the gym. Making gains, and I'm pretty damn happy.
 
1-19-12: 5/3/1 Deadlift: 3x3

Deadlift
3x135
3x135
3x225
3x275
1x315
1x365
4x375
3x3x225 speed deadlifts in olympic shoes with EFS monster mini short band

Squat
5xbar
8x135
2x10x185
2x10x205
1x10x155 working on form

Done. I was way too tired and sore to do more than this, in fact, I wasn't even planning on doing deadlifts, I was just gonna do dynamic, until my training partner called me a pussy and told me he was sore too. I grinded out 4 reps, I decided to use hook grip and just push until my grip failed, then do dynamic if I didn't hit 5. I felt my legs/back could have gotten 1 or 2 more reps with 375, but I was stoked that I managed to pull it for 4 with hook grip even once, let alone for 4 when my thumbs finally got worn out. Next time I'm gonna go for 3x405 with hook grip, hopefully I won't be sore next week. My training partner recorded a video so I could see my form, so I'll be putting that up soon, whenever he sends it to me.

I grinded out the squats but apparently I wasn't sitting back well enough, so I took off some weight and did a nice slow set focusing on form. Once I learned to push my knees out everything went well. Next week I'll go for 5x10x205 pushing my knees out. 10 rep sets of squats are freaking cardio. I was really tired afterwards so I left without doing hamstrings or upper back, but I still feel I got in a good workout today. Tomorrow is overhead press day and I'm going to aim for 3x5 pendlay rows and 50 pull ups in as few sets as possible.
 
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1-20-12: 5/3/1 Overhead Press: 3x3

OHP
warmups
3x95
3x115
(3+2=)5x135
3x140 rest 30 sec 2x140 rest 30 sec 3x140 rest 30 sec 2x140

Bench Press
5x10x155 paused at the bottom of the 10th rep on each set

JM Press with EZ Bar
warmups
3x10x75

Pendlay Rows
3x5x155

Wideish Grip Chin Ups
50 reps total, I think it went like 10, 5, 9, 8, 6, 6, 6. Something like that. Did very short rest after the first set before I realized it was a bad idea. Tried to get 7 on the last 2 sets but went to failure.

Today was a pretty solid workout, my prescribed reps for OHP were super easy so for my rest pause I went above and beyond, instead of doing 3x2 with 15 sec rest I did 3, 2, 3, 2 with 30 sec rest, all with 5 lbs over prescribed reps. My wraps popped off on the 2nd set which is why I only got 2, then the last set I might have gotten 3 but if I didn't it was due to fatigue.

Bench was super easy with 135 even paused so I went up to 155 and smoked it, next week I might bump it up to 165, since I can do 155 easy with the pause at the end. Tried JM Press with an EZ bar since I saw a video of Doug Young doing it that way, feels a lot better than a straight bar while not aggravating my elbows, so looks like I won't have to resort to the smith machine to save my elbows anymore. Got some solid Pendlay rows in, very strict form, I also had a few warm up sets, then went too heavy and ended up kipping, so I put it down to 155 and got a solid 3x5. Then I had a competition with my training partner to see who could reach their goal first, for me 50 wideish grip chin ups and for him 75 pull ups. I ended up barely beating him, but he had 50 when I had 32, so he obviously would have beaten me if we didn't scale to our strength levels.

Got a video of OHP, will be posting both videos hopefully pretty soon.
 
amounirl said:
Forgot to include this right after bench on this workout:


Schwab Press (JM Press on Smith Machine)
5x8x75
Click to expand...

Have you tried reverse band jm press? This is a great exercise. Its the same as jm but when you put the reverse bands on it decreases pressure on elbows at bottom and allows you to overload tris at top.

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joeblow12345 said:
Have you tried reverse band jm press? This is a great exercise. Its the same as jm but when you put the reverse bands on it decreases pressure on elbows at bottom and allows you to overload tris at top.

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Click to expand...

No I haven't, sounds like a pretty good exercise though, I'll have to try it, thanks!
 
nice work on the bench PR bro...
how do you like the feel of deadlifting in oly shoes? i prefer flat soles/socks/barefoot myself... keep in mind the lower to the ground you are, the less distance the bar must go... ive tried it a couple times myself and didnt care for it honestly... but if it works for you...
good that you are thinking to push out with your knees on your squats... if you dont already, pointing your toes out a bit will help with that...
keep killing it bro :evil:
 
moya said:
nice work on the bench PR bro...
how do you like the feel of deadlifting in oly shoes? i prefer flat soles/socks/barefoot myself... keep in mind the lower to the ground you are, the less distance the bar must go... ive tried it a couple times myself and didnt care for it honestly... but if it works for you...
good that you are thinking to push out with your knees on your squats... if you dont already, pointing your toes out a bit will help with that...
keep killing it bro :evil:
Click to expand...

Thanks man! About deadlifting, this 5/3/1 cycle I'm sticking with flat shoes but I just wanted to try out some speed work with oly shoes after my work sets, since I read an article by mark rippetoe about it helping you with speed off the floor (because of higher quadriceps activation), but hurting you at lockout (since the ROM is larger). My lockout is way stronger than my power off the floor so I was thinking about running next cycle with oly shoes to see how it works for me.
 
On the deadlift arch your lower back hard from the start. It also looks like your raising your hips a little early. Keep hips low and drive heels through the floor until you reach your knees. Then drive your hips foward and squeeze your ass to lockout. When you do speed pulls really focus on locking out strong. These are a few tweaks that I noticed from the vid, but other than that it was good.

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Thanks for the tips man, yeah that's the one main thing I'm having trouble with is maintaining my back angle and not raising my hips, but it's more of a flexibility thing. I started stretching a lot so it's getting better, I used to have to only do sumo deads because I didn't have the flexibility to get my back straight for conventional deads.
 
I just wanted to write down my goals so they're up somewhere, after all my training log is probably the best place for them. They're lofty goals and I don't know if I'll hit them but I want them up here. I want to hit a 300 bench, 405 squat, and 500 deadlift by the time I turn 18, and weigh at least 200 (not concerned with an upper limit for my weight/bodyfat percentage though). I want to bench 405, squat 550, and deadlift 700 by the time I'm 25, weighing under 230 at under 12% bodyfat, hopefully by 20 at under 18% bodyfat. In my lifetime I want to push for a 450 bench, 600 or 650 squat, and 750 or 800 deadlift at under 242 lbs, hopefully under 18% bodyfat. All raw and drug free. If I stall for a whole year I will switch to single ply lifting, never multi ply.
 
1-23-12: 5/3/1 Squat: 5/3/1

Squat
5xbar
5x135
5x225
3x275
(1+2=)3x315
1x345

Front Squat
3x225
3x250

Ghetto Reverse Band GHR on Lat Pulldown
3x8xBW

Weighted Pull Ups
5xBW
3x5xBW+25

Decent workout, 345 was way below parallel, but maintained my back arch with no butt wink (according to my training partner). Wish I got a video. I was gonna push for a 275 front squat today but I was really worn out after grinding the 3rd rep with 250. Did some GHRs on the lat pulldown with a reverse band, I'm gonna be super sore. I think next cycle I'm gonna do stiff leg sumo deads on squat day and GHRs on deadlift day. Weighted pull ups, good stuff. BW is about 191 today.
 
1-24-12: 5/3/1 Bench: 5/3/1

Bench
warmups
5x185
3x215
1x245
1x235 paused
1x290 lift off only

Olympic Jerks
warmups
5x140
3x160
(1+2=)3x185

Face Pulls
4x10x90

Done. Today my bench was all over the place, my set up was crap which kind of impaired the work out, plus I was feeling pretty tired so I wasn't very explosive. Everything felt slow and heavy. Basically, it was an off day. I had originally planned to do 240 and push for 3 but I didn't feel up to it, so I did 245 for a single. It felt to easy so I went for a second rep and failed it. I think I could have gotten that second rep if I didn't set up so low and fatigue myself just unracking the weight. So I did a couple heavy solo lift offs, working up to 290, and worked on my set up a lot. Unracking 290 by myself felt easier than the 215 I unracked from a crappy position. To cheer me up, Jerks went well, I changed 180 to 185 and smoked it with more left in the tank. Did my face pulls and got out of there.
 
1-26-12: 5/3/1 Deadlift: 5/3/1

Deadlift
5x135
5x185
5x225
5x275
5x315
3x365
(1+3)=4x405

Squat walkouts
1 plate
2 plates
3 plates
4 plates

Had a nice deadlift session today, though my hook grip kept crapping out so I had to resort to mixed grip, as you'll see in the video, but either way it was a nice PR, so I'm happy about that. Kinda messed around with face pulls between sets and stuff, but deadlifts wore me out so I didn't do any serious assistance. Did some squat walkouts but that's not really all that taxing, so yeah, bodyweight was 194.4 after stuffing my face yesterday, 192.8 when I got home today from the gym, after eating ~3 rolls of sushi at this really great restaurant my training partner showed me near my gym.

Deadlift 4x405 - YouTube
 
5/3/1 OHP: 5/3/1

Overhead Press
warmups
5x120
3x135
1x160
Rest pause with 15-20 sec rest between reps 4x150

Bench Press with Fat Gripz
warmups
5x10x165 Paused the last rep of each set James Henderson style.

Rack Lockouts from Right Below Sticking Point
5x135
3x185
1x225
1x225

Alternating Sets of Chin Ups and Pull Ups at BW 190-193
54 reps total, I think it went like:
10 chins
5 pulls
7 chins
7 pulls
9 chins
6 pulls
10 chins

No video today. For overhead press I accidentally put 160 instead of 150, so I only did 1 rep, but the 2nd I tried to grind for a bit, and didn't make it. I realized right after that I put on the wrong weight, so to make up the volume I lost I did my rest pause with 4 sets of 150 instead of 3, which went pretty well.

For my supplementary high volume bench, I finally found a really good groove, even with the fat gripz throwing me off a bit. I found a way to set myself up where my eyes are always right under the bar, and my back is always tight. I went to failure on the last set, missed it at the top, but it's all good, I'm deloading next week so I want to leave little to nothing in the tank today. I also did high rep face pulls in between sets of bench, I did around 80-100 reps total with fairly light weight.

On that note I went to failure on the rack lockouts as well, tried to do a second rep with 225 to no avail. I might start doing those after next cycle in place of the high rep bench presses, I want to do the high reps next cycle just to keep working on form. Alternatively I could do them on alternating weeks.

To finish off the workout we had a chin/pull ups contest, each rep was full range of motion with no bouncing, chin up over the bar, I paced myself a bit so I might have a better chance of winning, the last set of 10 I knew I would have failed if I went for 11. He ended up beating me by .4 reps.

Went to a buffet and weighed in at 194.9 afterwards, though it could have been higher if I didn't get rear ended on my way home and have to spend 45 mins trying to convince the guy he didn't need to call the cops, lol. Just a fender bender.
 
1-30-12: 5/3/1 Squat: Deload

Squat
5x135
5x165
6x205

Front Squat
10x115
8x140
6x165

Lunges
3x10x25 lbs in each hand

1 Leg Romanian Deadlifts
10x20
10x35

Calf Raises
10x1 plate
10x2 plates

Trained alone today, fastest training session in a while, I left my house at a little before 12:00, went to the gym 20 mins away, went to a buffet, and got home a little after 2:00. I weigh about 192.8 right now, I guess I'm also gonna do a deload on the eating, just eating when I'm hungry, but no forcing like I usually do. But anyways, the squats and front squats were obviously easy, and so was the other stuff, except since the movements were so awkward (first time doing them). I felt really sore and fatigued right after, breathing hard and drenched with sweat. I might have sweat more because I went earlier and it was a bit hotter, but I was absolutely drenched, my clothes were like they just came out of the wash, except they smelled like sweat... Interesting doing these movements, I really didn't like the 1 leg deads but the lunges were pretty good, nice weighted stretch, although it felt a lot like cardio... Calf raises were ok. I meant to do more but I got a phone call and left the gym so I could talk, and didn't really feel like going back in and doing more sets and then upper back. I'll just throw that in tomorrow.
 
1-31-12: 5/3/1 Bench: Deload

Bench
10x105
8x135
6x155

1 Clean then Jerk for Reps
10x95
6x115

Dumbbell Bench
10x50s
10x60s
15x65s 3 Rep PR!!!

BW Dips
2x10

Pendlay Rows
3x5x135

Underhand Cable Rows
2x8x100
2x8x120

Some Lat Machine Just for Fun
10x1 plate
8x2 plates

Face Pulls
2x10xlightweight

That's my easy deload workout. It sucks cause I felt pretty strong benching today, I might have been able to hit some serious weight. My set up is getting tighter and tighter. Went to the sushi buffet again, I think I was 193.8 when I got home. Good stuff, although I feel like I'm getting smaller and fatter for some reason. Hopefully it's just psychological...
 
5/3/1 Deadlift and Overhead Press: Deload

Deadlift
5x135
10x185
8x225
6x275

Hook Grip Rack Pulls, Held for 10 sec
135
225
315
365 (hurt like a bitch)
405 (almost broke my thumb)

Overhead Press
10x65
10x80
6x95

Bradford Press
12x65
12x75

Close Grip Bench Deload
10x95
8x115
6x135

Seated Dumbbell Overhead Press
10x25s
10x35s
10x45s
6x50s with no back support

Dumbbell Upright Rows
10x25s
10x35s
10x45s
10x55s
10x60s

Face Pulls
A few random sets throughout the workout.

Done. Easy stuff, not much to be said. Bradford Press was pretty good, can't wait to slap some real weight on there next cycle, though this was still decently challenging for me being that the movement feels awkward right now. Can't wait to hit some real weights next week. Also those hook grip rack pulls I felt like my thumbs were being ripped off. They're all cut up right now. At least I did some lift today that made me feel like a man :P. 196.5 BW after buffet today. Also makes me feel like a man, I'm almost 200!!!
 
Last edited:
So I'm gaining about 2 lbs a week right now and if I bulk till June I'm gonna hit 250 lbs. That's a bit much, so I'm thinking about going on the Anabolic Diet (a Cyclic Ketosis Diet) once I hit 225 lbs, and see if I can still progress strengthwise that way, while losing fat. If not I might carb cycle in a different way, high carbs on lifting days and low carbs on non lifting days, the only problem with that being that I'll never be in ketosis. Or I'll just do a solid cut. Nobody's posted in my log besides me for a while, but if anybody's still reading this, let me know what you think
 
Still here buddy. I check in usually each time you make a post. Everything looking good. 225 sounds like a good weight to stop at and focus on strength.

From My Droid MoFo!
 
Thanks man, yeah even though I don't mind losing my 6 pack, I don't want to be fat, haha. 250 is too much for me right now
 
amounirl said:
Thanks man, yeah even though I don't mind losing my 6 pack, I don't want to be fat, haha. 250 is too much for me right now
Click to expand...

Yeah sounds like it be a leaner bulk if you slowed down some around there and focused on training and strength and lean out staying around 225. And then bulk again to 250+.

From My Droid MoFo!
 
themondtster said:
Yeah sounds like it be a leaner bulk if you slowed down some around there and focused on training and strength and lean out staying around 225. And then bulk again to 250+.

From My Droid MoFo!
Click to expand...

True, that's a good idea, I think I'll start doing that once I hit 200, the number is just too tempting :P. If I find I'm not progressing in strength I'll up the calories and gain some weight.
 
2-7-12: Bench

Bench (with pull ups in between sets, only remembered at the end)
15xbar
5x95
5x135
5x155
3x185
3x210
3x235
0x245 paused too long
5 pullups
1x245 paused
5 pullups
1x245 paused

Jerks (supersetted with sets of 5 pull ups on the top of the squat rack, basically a square fat bar)
5x95
5x120
5x140
5 pull ups
3x160
5 pull ups
3x180
5 pull ups
1x190
5 pull ups
1x200
5 pull ups
1x200 pretty much push pressed it
rested a bit
10 pull ups

Basically I did ~45 pull ups total

EZ bar JM Press(Supersetted with pulling stuff)
8x45
8x75
8x85
8x85
8x95

Facepulls
25x50

Pretty damn good workout, bench went decently, 3x235 puts me at just about 255 predicted max. The paused reps went ok, the first one I thought my training partner was gonna say "press", and he thought I'd do it on my own, so I ended up missing it. The second was perfect. The third my glutes came off the bench and I ratcheted it, but for training purposes it was fine. So I still need to work on my form. Jerks were awesome, 190 felt way too easy so I went up to 200, and I smoked it. The last set I basically power jerked/push pressed it, I barely did the split. Felt awesome. Some of the pulling stuff I did in a superset with JM press included curls with the same weight, then at the end I finished off with a set of 20 bent over underhand rows.
 
3x5 Bench

Bench
5x175
5x195
5x185 just fixing a few things on my form
4x225
4.9x220

Jerk
5x135
5x155
5x175

20-25, maybe 30 pull ups total from in between sets. Let's just say 20.

Pendlays
5x135
3x185
5x155
5x165
5x175

Cable Rows Underhand
4x8xramping weights

JM Press supersetted with 100 lb rope facepulls
3x8xramping JM press weights.

I felt really sluggish today, possibly because I was lacking sleep, possibly because I skipped my upper day on friday, so my upper body's basically been dormant for a week. Bench went pretty poorly, I might have been able to get 5 with 225 but I would have most likely hit failure. Then I tried to hit 5 with 220, which was my original prescribed reps (but I was too lazy to load on all those small weights), but I was either too fatigued or too weak to hit 5. I'll write today off as a bad lifting day just because I felt sluggish. I need to start progressing my pendlays like I did back on stronglifts, I'll do them every monday and progressively load them up 5 lbs a week. Next week I'll try to ramp them like this: 135x5, 155x5, 170x5, 185x5. Hopefully I'll remember. Just finished off with my upper back volume and triceps volume, then got out of there. I hit 8x35s on each side of the EZ bar on JM press with 1 or 2 more in the tank, so I'll up that on Friday. Accidentally deleted the 225x4 but here's 220x4.9:

Bench 220x4.9 - YouTube
 
StevenM23 said:
Looking good man .. Maybe it's the angle of the camera but it looks like ur left arm is higher then your right ??
Click to expand...

Thanks man, on the other reps it was even but on the last rep I lost control of the bar with my lats and couldn't lock out my right arm, that's why I called it 4.9 reps
 
I've decided to take the slower bulking approach. I'm going to aim for about 1-2 lbs every 2 weeks, 2-5 lbs per month of gains. That way the most I'll be by the time I'm 18 is 220. It's also easier since I don't need to force myself to eat. It should be easy, all I need to do is not force myself to eat as much, unless I start to lose weight.

My weight right now is 193-197 and my waist is 33.5-34, let's just call it 34. My stomach is 32 inches and 36 when I'm bloated.

If I ever weigh in below 193 then I'll start eating more, probably force feed that day, if I gain over 5 lbs in a month I'll start eating less.
 
Thursday 2-16-12: Deadlifts 3x5

Hook Grip Deadlifts
warmups
3x5x315

Low Box Squat
5x135
5x175
5x205

Ghetto GHR
A couple failed attempts at repping our flimsy set up (foam roller attached to lat pulldown with mini bands).

Hook Grip Kroc Rows
10x50 Right
10x50 Left
15x100 Right (cheated on the last 3)
15x100 Left (cheated on the last 1)

Hook Grip Shrugs
20x225

Neck Extensors
20x15

Today I kept my deadlifts light and just worked on form, and hook grip. I managed to get solid lockouts on all my sets. I actually found out that even though my back always looks rounded, it's just because I naturally have big spinal erectors. It's the bulge of the muscle. Basically to see if I'm rounded I need to look at the point without bulge above my erectors and the point without bulge below it, and make sure they connect in a straight line. So I was pretty stoked about that. Today was my first time doing box squats properly, so I kept it light. We tried to set up a GHR on the lat pull down by attaching a foam roller to it with mini bands, but that went terribly. My training partner managed to do it, even with the seat for the lat pulldown being so narrow, but for me it just felt super awkward and the foam roller hurt like a bitch in my quads. I guess I need to roll more and get used to it. I did hook grip kroc rows with my forearm on the bench so I couldn't cheat as much, although I still managed apparently to cheat the last 3 reps. Then the left side went a lot better (I swear my left hand must be bigger because my hook grip is 30x stronger in it, even though my normal grip is stronger in my right, but they look the same size side by side...) Then I did some shrugs with hook grip, the first few reps felt really awkward, since my arms are fairly long and when I shrug the bar grinds my member, but I screwed around with my set up mid set and managed to get the last 10-15 reps pretty clean, good ROM. Either way the main point was to work on grip, and my thumbs are toasted and shredded up right now. Finished off with some neck extensors with 15 lbs and called it a night.
 
Friday 2-17-12: Overhead Press

OHP
5x75
5x95
5x115
5 pull ups
5x120
5 pull ups
6x135
5 pull ups
4x135, rest 20 sec, 3x135, rest 20 sec, 2x135, rest 20 sec, 1x135
5 pull ups, rest 20 sec, 4, 20 sec, 3, 20 sec, 2, 25 sec, 3

Pin Press
warmups
5x185
5x215

JM Press Supersetted with Face Pulls
JM Press
5xbar
8x75
3x8x95
Face Pulls
8x80
3x8x120

Done. Really fast workout, *only* about 2 hours, it was weird getting out of the gym with the sun still out. Either way, I'm really excited for tomorrow because my training partner and I are going to be training strongman with a guy from our gym. That's why I didn't go too intense today in the gym, and didn't do many back exercises besides the pull ups and face pulls, so I can be fresh tomorrow. I think the guy has 95 lb sandbags, 180 lb pieces of timberwood with farmer's walk handles, atlas stones, an anchor weighing 365 lbs, and a couple other things I forgot. We'll probably also be pushing around my training partner's truck. Really stoked, might get some videos. Then I'm going to kempo to grapple afterwards, if I can even stand. I want to maximize my gains from this, so I'll be eating like a beast this next week, force feeding and all. I'm excited.
 
Monday 2-20-12: Squats

Squat
warmups
5x260
3x295
4x330 22 lb PR!

Front Squat
warmups
5x210
3x240
4x260 3 lb PR

Sumo SLDL
8x135
8x225
8x295 20 lb PR!

Good stuff. Didn't get to do too much stuff because I worked out with a buddy of mine whose new to lifting, so I had to spend a lot of time working on his form, but I still felt pretty strong today. I was really happy with my squat PR, that boosts my squat by 20 lbs! I think I might have had 5 in me, but I wanted to leave some in the tank for front squats. I keep screwing up my front squat weight, I was supposed to do 265, but I did 260, so I'm really glad I got 4, a small PR. Then SLDL was a 20 lb PR from last week, and felt easier, too. Next time I'll do 315 for 8. Strongman couldn't go on Saturday but it's all good, hopefully next week.
 
Tuesday 2-31-12: Bench 5/3/1

Bench
warmups
5x195
3x225
2x245
1x245 I tried to redeem myself but just matched my previous PR. Oh well, I made some gains, if only insignificant ones.

Bench 245x2 - YouTube

Jerk
warmups
5x155
3x175
3x200

Jerk 200x3 - YouTube

Total of 35 pull ups between sets, 5 BW, 5 with 10 lbs+BW, 25 with 15 lbs+BW (about 195-200 right now)

Pendlay Row
3x5x165

Facepulls
High reps with rope

I was a little disappointed with my bench today, but I guess you could say I have a love-hate relationship with the lift. It's the lift I care about most, yet the lift I'm the least genetically gifted for. Small PR by about 3 lbs or .5 reps, but I definitely wasn't happy with it. Tried to redeem myself, but even with a good setup I was too fatigued and too weak to make 3. At least I got in some more volume. Jerks went well, 200x3 is a big PR. I got in some good pulling volume in between sets, on Friday I'm going to do sets of 5 chin ups with 25 lbs in between sets of OHP. Even if our strongman friend can't do this Saturday, my training partner just bought 400 lbs of plates off craigslist and is going to make an axle, a circus dumbbell and farmer's walks hopefully by this weekend. I will definitely have to tweak my training schedule to accommodate it, I might just do event training with a focus on overhead stuff and completely take out Friday OHP, maybe move around the rest of my training schedule to accommodate. More on that in the future. Pendlays went all right, starting light so I can progressively load it, then I finished off with some high rep facepulls to keep my shoulders healthy.
 
Overhead Press

OHP
5x120
3x135
4x150
1x160, 20 sec rest, 1x160, 20 sec rest, 1x160

Pin Press
5x190
3x215
3x240

Volume Rows
5x8x150

Shoulder Prehab Work

Good stuff. Happy with my PR on OHP. Looking forward to strongman on Sunday.
 
Since I'm going to be doing Strongman on Sundays, I've made a new template:

Tuesday: 5/3/1 Squat, 5/3/1 Front squat, Ramped 4x8 Sumo SLDL, further assistance if there's time.
Thursday:5/3/1 Bench, 5/3/1 Board Press, Weighted pull ups in between sets of pressing, 3x5 Pendlay Rows, 4x8 JM Press supersetted with 4x8 chin ups, 4x8 Bradford Press.
Friday:5/3/1 Deadlift, 4x8 GHR, Abs/lower back assistance if there's time.
Sunday:5/3/1 Log or axle jerks, push presses, strongman event training.

Face pulls and shoulder prehab when needed or on rest days when I have weight training at school. I think this is the best I can do since I can't go to the gym on Wednesdays and Saturdays/Sundays, a few problems being that I only have 1 day of rest between deadlifts and strongman, only 1 day of rest between strongman and squats, and that I'm doing so much back work right before deadlift day. Should be fine though as long as I keep my lower back fresh, since I always feel I fail my deadlifts the most in my hands, lower back, and hips, but I can tweak it if necessary, maybe try moving pendlay rows to Squat day. The good thing though, is that I still have a lot of rest between log/axle overhead and bench, since my shoulders and triceps have a very low work capacity, and it could still work out because my legs have a high work capacity. Still, this seems to be the same template most strongmen have, except everything is 1 day after and I do bench instead of OHP, since I'm still planning on competing in powerlifting.
 
Sunday Strongman

Warmups

Farmer's Walk
180 lb timber in each hand: 3x100 yards there and back, my times were 27 sec, 12.7 sec, 12.8 sec, on the uphill part.

Sandbag Relay
98 lb sandbag: We did a relay race, so I had 2 people carrying the sandbag 100 yards and back as a break in between me doing the same, 3 times.

275 lb Wheelbarrow
3x100 yards

Fun but short, this whole workout including warmups took a total of about 45 mins. My lower back is toasted, and my forearms and traps were pumped. Next week I think we're going to do tire flip, farmer's walk with 270 lbs in each hand, and axle clean and presses. I'm pretty stoked about this, the farmer's walk was actually a lot easier than I expected, 180 with no knurling hurts a lot less than 100 with knurling, but it's also harder, plus the fact I had to stabilize the timbers as opposed to the dumbbells. The first time I took 27 sec because it felt so awkward, but the second 2 times I got 12.7 and 12.8, which I felt pretty decent about. The sandbag carry was crushing my lungs, I tried a few different grips but ended up preferring hugging it at my gut. Then the wheelbarrow was moving around a ton and the handles were pretty thick, so it really tested my grip. The whole thing weighed 270 but I'm not a physicist so I don't know how much of the rig I was actually carrying. At least 135 lbs. Deload week next week, I'm going to do bench on Tuesday, SQ/DL on Wed, and OHP thurs, then strongman on Sunday again, before I go into my new split.
 
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