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Friday Oct 26/ 2007
Well today was a bitch of a day. Class went allllll day. 8:30-5 so that pretty much sucked the life out of me. Everythign felt very heavy. Squats bar x 6 (warmup) 135lbs x5 (warmup) 175lbs x2 (weight acclimation) 195lbs x1 (weight acclimation) 215lbs 3x5 (work sets) Went up again even though my groin was hurting. Was heavy as hell but then again these always seem heavy. Haha. Nothing alot of grunting can't fix. Really happy about being really close to 225lbs! Standing Military Press 75lbs x 5 (warmup) 95lbs x 3 (warmup) 120lbs 2x5, 1x3 Seems as though I couldn't do er today. Even the first rep felt heavy. Looking for suggestions on another accessory that I can add in to help this. Standing flys maybe? Deads 135lbs x 5 (warmup) 210lbs x 3 (warmup) 245lbs x 1 (weight acclimation) 125kg x5 Squats seems to burn up my back and military press seems to strain it a little more cause I'm givin er so hard and I think these suffered this time because of it. Also, I tried doing my first rep double overhand and my grip started slipping. I tried reajusting mid pull but that really F*ed my back. I finished it out but I'm gonna be sore tomorrow. Pull ups BW+ 15lbs I found out how to stop my swaying problem. Crossing my legs seems to keep them more still. I may have to stop at +20lbs and work up till I can do 7-8 reps then add more weight cause I think the form is starting to suffer on the last couple reps. Standing Calf Raises 90lbs x 8 (warmup) 180lbs x 6 (warmup) 275lbs 3x10 Diet 7:30am - weightgainer 10:00am - noodles and tuna 12:00pm - weightgainer 2:00 - noodles and tuna 4:15 - 2 ephidrine and energy drink 5:00 - workout PWO - weightgainer PPWO - chunky soup and an orange I think I'm going out drinkin tonight so the diet will suffer but had a pretty solid eating day so far already. Thoughts, Well, this SS program is definately making me strong and a bigger slowly but I think I'm coming to plateau on a few things. I need some suggestions on how to keep military press going and and pull ups too. IronWorker |
i always hit deads first...since it's the most beneficial exercise...might as well be totally fresh for it....then squats...then mp..
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Monday Oct 29/07 Workout A bench - bar x a few (warmup/stretch) -135lbs x 5 (warmup) -155lbs x 2 (weight acclimation) -175lbs x 1 (weight acclimation) -185lbs 3x5 (work sets) Cleared the 185lb mark...score. Squats - bar x 6 (warmup/stretch) - 135lbs x 4 (warmup) - 185lbs x 2 (weight acclimation) - 220lbs 2x5, 1x4 (missed the last rep...shit) This was hard right from the first rep. I thought I was going to make it then I lost it on the very last rep....oh man was I mad. Just pissed cause my partner made it now he's moving up to the 225lb and I have to stay behind...grrrrr. Standing Rows - 95lbs x 5 (warmup) - 115lbs x 3 (warmup) - 135lbs x 2 (weight acclimation) - 155bs 3x5 (working sets) Starting to feel it but still pulling pretty strong. Did 6 reps on the last set just to be sure. lol Accessory Lifts Dips bw+15lbs - 3x10 Did the 5lb jump again and made it. The last 3 reps are always hard on every set but I seem to push em out. I think once I get to 20lb I might start the 2.5lb jumps. Cable Ab pull down -80lb x 8 (warmup) -145lb 3x10 (work sets) Side bends - 40lbs x 8 (warmup) - 65lbs 3x10 These are startin to feel much better. Yay. Diet 10am - Weight Gainer + banana bread noon - noodles and chicken breast 2:00 - double burger, 3 ephedrine, energy drink 2:45 - Workout PWO- shake PPWO - Chicken wrap later - Who knows? Iron Worker |
Wed Oct 31/ 2007
I don't know what happened today but it really sucked. My back hurt still from previous work outs, my groin was hurting on squats, i have some sort of shin splint or something from calf raises, ugh. I think its time for a deload. Front Squats (attempt) - Light Day bar x 6 (warmup) 115lbs x5 (warmup) 145lbs x2 (weight acclimation) 155lbs 1x5, 2x5 regular squat I've never tried these before and I don't think I'm going to ever do them again. My shoulders are bruised today from doing them. I can't get my arms up high enough since my acl is so tight and the bar always rolls down...not cool. This exercise is officially out of the question for me. Blah... and even 155lbs seemed heavy. Yuck. Also, my groin started acting up and some kinda shin splint pain in my right leg. I was a hurting unit... Standing Military Press 75lbs x 5 (warmup) 95lbs x 3 (warmup) 120lbs 1x5 105lbs 2x5 NO energy today and I was upset already from doing so bad on the other exercises. Deads 40kg x 5 (warmup) 60kg x 5 (warmup) 80kg x 3(weight acclimation) 100kg x 5 (work set) 110kg x 5 (work set) Well my back hurt still from the real heavy squats on monday (which was still hurting from the previous friday) so we called off trying to go up. Even these lighter sets seemed way heavy. Pull ups BW+ 20lbs The last couple reps weren't great. I think I might stick with this weight next time. Standing Calf Raises 90lbs x 8 (warmup) 180lbs x 6 (warmup) 280lbs 3x10 Diet Don't remember, that was a couple days ago. Thoughts, I think I've hit the plateau or something cause I thought I got a good sleep the night before, I ate well all day and still it went so bad. It just feels like I don't have enough time to heal anymore when the weight is this heavy. IronWorker |
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Monday Oct 29/07 Well I partially started my deload today. I did lighter squats with a 2x5 format. I thought maybe I could squeeze out one more progression on bench but I guess I thought wrong. O well. Workout A bench - bar x 10 (warmup/stretch) -135lbs x 5 (warmup) -155lbs x 3(weight acclimation) -175lbs x 1 (weight acclimation) -190lbs 1x5, 1x4 (work set) -185lbs 1x4 Well I saw this one coming. 185lbs last time I barely finished so I guess thats it for a bit now. Time for a deload session. Squats - Deload - bar x 6 (warmup/stretch) - 135lbs x 4 (warmup) - 165lbs x 2 (weight acclimation) - 195lbs 2x5 This felt pretty good. Still kinda heavy but not pushing nearly as hard as I was. I guess thats the idea behind a deload. Standing Rows - 95lbs x 5 (warmup) - 115lbs x 3 (warmup) - 135lbs x 2 (weight acclimation) - 160bs 3x5 (working sets) Since we didn't deload on bench today we thought we'd do one more progression on these. Squeezed these out pretty nicely but they sure do wear on my back. I'll be deloading these next time. Accessory Lifts Dips bw Well bench destroyed my tris and chest so I had a light dips day. Felt good to get a little more speed on my reps. Cable Ab pull down -150lb 3x10 (work sets) Side bends - 70lbs 3x10 Diet 7:30am - Weight Gainer + banana bread 10am - chicken bacon ranch sub noon - lasagna 2:00 - burger, 2 ephedrine, energy drink 2:45 - Workout PWO- shake PPWO - Chicken and noodles w/tomato sauce later - might go out drinkin so that might be a downer on the workout... IronWorker |
On the warmups I would avoid actually going over the reps you plan to work with, whether it's empty bar or not. So in other words I'd do a couple of sets of 5 rather than one set of 10. It's good not to take a chance of building up any lactic acid in the muscles because that will retard strength output.
You spoke about your back being fatigued in the other thread. Don't underestimate how much those rows contribute to that. I'd rather see someone switch to a supported row of some kind, whether maching, cable, bench, or uni dumbell (partial support) rather than needlessly fatiguing the entire back and therfore retarding progress on the bigger exercises. Especially when the purpose of rows is to work the middle back and to some extent the upper back, but not the lower back. Also it wasn't mentioned in the other thread but it may be time to stop having deads twice a week on alternate weeks so instead of having ABA you could switch to three workouts rather than two that you alternate. |
So don't go over 5 reps at all.... Alright, I'll try that. Maybe just do a couple real light sets of 5 with a little rest in between.
As for the rows, I really like the standing rows other then it wears on my back. Maybe a dumbell row would be better in the end. Could you just eliminate deads on that occur fridays? Or should it be replaced by something? |
Can you list out the routine exactly as it stands right now?
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Workout A
Bench 3x5 Squats 3x5 Rows 3x5 Dips 3x10 Cable Ab pull down - 3x10 Oblique Side bends - 3x10 Workout B Squats 3x5 Military Press 3x5 Deads 1x5 Pull ups 3x5 Standing calf raises - 3x10 The only exception to this is the squat that ends up on wednesday gets lightened to like 75% but stays 3x5. I workout M,W,F and do ABA BAB style. Also I was wondering about adding some glute/ham work since this area is lacking. Any suggestions? |
Mon Nov 5/ 2007
Pretty much started the deload on everything else today. Felt alright overall. Squats bar x 5 (warmup) 135lbs x5 (warmup) 165lbs x3 (weight acclimation) 185lbs x1 (weight acclimation) 200lbs 2x5 (work set) These felt pretty good. Pushed em out without too much trouble. Focused on keeping solid form. Standing Military Press 45lbs x 5 (stretch) 65lbs x 3 (warmup) 85lbs x 1 (weight acclimation) 105lbs 2x5 (work sets) Well I think the reset on these will be a great idea. Finally the bar speed comes back up to normal and I don't feel like I'm going to die every rep. lol Deads 40kg x 3 (warmup) 60kg x 2 (warmup) 80kg x 1(weight acclimation) 115kg x 3 (work set) My back must *still* be tired from last week. I guess I didn't rest too much this weekend. Partied a little too hard. My form suffered even on this light weight. Hopefully I'm good to make the next weight. Kinda worried here. Pull ups BW+ 10lbs - 2x5 These felt really nice. Finally got the squeeze at the top on every rep. Going to be doing 2.5lb increments here now until I reach my highest 3x5 then switch back to 3x5 and hope to keep right on moving. Standing Calf Raises 90lbs x 8 (warmup) 180lbs x 8 (warmup) 260lbs 3x10 Trying some different foot positions to see if maybe my leg will feel better. I get this shin splint kinda pains in my right leg. Diet 10am - Weightgainer noon - 2 peices of lasagna + vegetables 2:00 - Burger 2:45 - 2 ephedrine, energy drink 3:15 - workout PWO - weightgainer PPWO - sidekicks with added can of tuna 7:30 - lasagna + vegetables Thoughts, Well I'm feeling that this deload is going to help out in the long run but it feels like such a set back. We're trying to work back up to our previous weights so we can do a max day at the end of November just before we start our new cutting diet. IronWorker |
If you wanted to go to deads once a week there is no need to "replace" the missing deads at this point. Just find out whether you continue to progress well on deads and how it helps, etc.
You can throw in glute/ham raises or pullthroughs on the last workout before the weekend. Maybe something like: Mon: Deads Squats Bench Wed: Light Squats MP Pullups Friday: Squats Bench Rows Glute/Ham Raises or Pullthroughs (do these higher reps not 3x5) |
Wed Nov 7/07
Well we deloaded the rest of what we're going to deload today. I kept ab work up in weight. I didn't think it would be crucial to deload abs since they are going pretty well. Workout A bench - bar x 6 (warmup/stretch) -135lbs x 5 (warmup) -155lbs x 2(weight acclimation) -175lbs 2x5 (work sets) Deloaded bench. Chest was a little tight but it didn't feel too too heavy so hopefully I can power through my sticking point when I get there. Squats - Light Day - bar x 5 (warmup/stretch) - 115lbs x 5 (warmup) - 135lbs x 3 (weight acclimation) - 165lbs 2x5 No mirror for the squat rack we were on today...felt weird not being able to check form. Weight felt nice tho. Standing Rows - bar x 5 (stretch) - 95lbs x 5 (warmup) - 115lbs x 3 (warmup) - 150lbs 2x5 These feel pretty good at this weight. Still hard on the lower back tho. I think I'm gonna have to swap these to DB rows. Accessory Lifts Dips bw + 5lbs Got my rep speed up today so I'm gonna focus on keeping that a bit higher this time around. Got slowed way down last time. Cable Ab pull down -100lbs x10 (warmup) -155lbs 3x10 (work sets) Side bends - 60lbs x 8 (warmup) - 75lbs 3x10 Diet 8am - weight gainer 11:30 - double burger 2:00 - too much noodles, giant chicken brest, 2 ephedrine, energy drink 2:45 - Workout PWO- shake PPWO - little bit of noodles and tomato sauce (still feelin full from 2:00) 7:00 - Gonna have some McDonalds... mmm 9:00 - Tuna/Noodles IronWorker |
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Are you really supposed to look at the floor? I thought you'd want to look upwards to bring you chest up and help with your posture. ?
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To quote rip "looking up is the enemy of depth and hip drive out of the bottom".Try it Ill bet you will see more power out the hole and better use of all the Posterior Chain stuff. I cant believe how much its helped me.
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Fri Nov 9/ 2007
Well, I'll try the looking down towards the floor when I do squats next. Sounds like it might really help. Weighed in after the workout today... stuck at 182lbs for two weeks now... Damn. I think this deload is slowin the weight gain. Grr. Squats bar x 5 (warmup) 135lbs x5 (warmup) 165lbs x3 (weight acclimation) 185lbs x1 (weight acclimation) 205lbs 2x5 (work set) Not bad not bad. Standing Military Press 45lbs x 5 (stretch) 75lbs x 3 (warmup) 85lbs x 1 (weight acclimation) 110lbs 2x5 (work sets) Felt pretty solid. No complaints. Deads Started doing deads once a week so no deads today... :( Felt so empty... Pull ups BW+ 12.5lbs - 3x5 These felt good. So good in fact I did the third set... Oops. lol Got a long weekend to recover anyways. Gym isn't open till tuesday again. Standing Calf Raises 90lbs x 8 (warmup) 180lbs x 8 (warmup) 265lbs 3x10 Bench bar x 5 135lbs x 5 155lbs x 2 185lbs x 3 205lbs x 1 (PR!!!) 215lbs x 1 (missed...dang) Well we added bench in just for fun since we won't workout again till wednesday. Turns out I hit a new 1RM! I'm so happy I finally broke the 200. 215lbs wasn't too far off either. I had it going but stalled out. Hamstring Curls (machine) 80lbs x 5 (warmup) 100lbs 3x10 I like these better then the laying down machine. This machine was the one where you sit up and curl in. The other machine feels so akward. Diet 7:30am - Weightgainer 10am - McDonalds breakfast (oops) noon - chicken breast + noodles 2:00 - left over sidekicks with tuna 2:45 - 2 ephedrine, energy drink 3:15 - workout PWO - weightgainer PPWO - campbells chunky tortelini soup later - going out... I dunno Thoughts, Felt so good to finally enter the 200lb club. I know everyone and his dog is there already but its taken me so long. Finally! IronWorker |
Good work. Congrats on the PR. Lookin good
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Thanks for checkin in man. I'm pretty stoked about the PR. Lookin to hit 215 by the end of the month.
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Hey, IW, Hops didn't mean you need to look down at the floor. Just pick a spot on the floor about 6 or 7 feet ahead. Me I focus on a point where the wall meets the floor. You can still keep you head up and shoulders up...you just don't need to point your eyes to the sky. Having that constant point to stare at helps you have good positioning data, so to speak.
For god's sake don't look down. In terms of pure evil I'd have to say looking down is even worse that looking up. What you really end up with with what I said above is sort of staring straight ahead. Good job on the PR. That's what it's all about. |
Well I usually dont' look towards the roof. But probably pretty much straight ahead or a little down to see what my legs are doin in the mirror. Sounds like my form shouldn't be too far off.
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Hi Steve,
Just read a good portion of your journal. Great job so far; seems like things have been moving well to this point! I just noticed that the standing Row overly fatigues your lower back. If this is becoming an issue, you could begin every rep on the floor, much like a Classic Row or a Pendlay Row. I've been doing Rows from the floor for over a year now and they feel much more natural and it's not nearly as hard on the lower back. Here are a couple links describing the Pendlay Row if you're interested: http://forum.swt.bz/6613_0-dos-pendlay-rows.html http://www.midwestbarbell.com/totale...976&#entry9976 Keep up the good work! Cheers, Jeff |
Thanks for reading Jeffo. I like the looks of those Pendlay Rows. Seems like you could lift some bigger weight and focus more on getting the upper back bigger instead of having your lower back burn out from holdin it up there the whole time.
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Wed Nov 14/07
Weighed in at 182lbs again today... third week in a row. Now I'm slightly dissapointed. Its probably mostly to do with the fact that we're still on a slight deload. I'm gonna try uppin the cals and see what happens. Hopefully it starts coming up again next week cause I only have a couple weeks of bulking left. Workout A bench - bar x 6 (warmup/stretch) -135lbs x 4 (warmup) -155lbs x 2(weight acclimation) -180lbs 2x5 (work sets) Felt not too too bad. Hoping to work up to 190lbs on 2x5 then try a 3x5 and hopefully be able to continue my progress. Squats - bar x 5 (warmup/stretch) - 115lbs x 5 (warmup) - 135lbs x 5 (warmup - 155lbs x 3 - 175lbs x 1 (weight accl.) - 210lbs 2x5 Standing Rows - bar x 5 (stretch) - 115lbs x 4 (warmup) - 135lbs x 2 - 155lbs 2x5 Accessory Lifts Dips bw + 10lbs Cable Ab pull down -130lbs x10 (warmup) -160lbs 3x10 (work sets) Side bends - 50lbs x 8 (warmup) - 85lbs 3x10 Diet 10am - weight gainer + banana noon - chicken wrap + veggies 2:00 - burger + NO Explode shake 2:45 - Workout PWO- weightgainer PPWO - 1/2 chicken breast, rice, veggies IronWorker |
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That's what I've found. I use more of a dynamic row, which brings the hips into the movement, and I find the upper back gets hit hard with heavy weight while the lower back doesn't bear the load. I learned the Pendlay Row first, which is a great movement in itself, but I must say I like the powerful version better. If you ever do decide to learn the Pendlay, take your time with it. It may take you a while to get comfortable with the movement. If you do give it a go, report back with what you find. Cheers, Jeff |
Fri Nov 9/ 2007
I went out late last night and got up early this morning. Was definately not an energy packed day... blah. Squats - Light Day bar x 5 (warmup) 115lbs x5 (warmup) 135lbs x4 (weight acclimation) 165lbs 3x5 (work sets) Easy peasy. But I guess thats what light day is. Standing Military Press 45lbs x 5 (stretch) 75lbs x 3 (warmup) 85lbs x 1 (weight acclimation) 115lbs 2x5 (work sets) Accidentally did 120lbs on my 1st set but I put it back to 115lbs for the second. Should have just done the 120 and took the progression. Lol Deads 60kg x 4 (stretch) 80kg x 2 (warmup) 100kg x 1 (weight acclimation) 120kg x 3 (work set) Felt pretty nice. Deads once a week is definately where its at for now. Pull ups BW+ 17.5lbs - 2x5, 1x3 I couldnt' remember the right weight and I went up 5lbs by accident. Failed out on the last set. Only got 3 reps on the last set. I think I'll just drop back to 15lbs next time and keep on going. Ooops. Standing Calf Raises 90lbs x 8 (warmup) 180lbs x 8 (warmup) 270lbs 3x10 Hamstring Curls (machine) 80lbs x 5 (warmup) 90lbs 3x10 I went back to 90lbs and made sure I got the squeeze at the end of the curl. Feels much better. I'll go up from here. Diet 8:30am - Weightgainer 10:30am - Double burg noon - tuna + rice + mixed veggies 3:00 - chicken breast + noodles 3:45 - NO explode (3 scoops) 4:00 - workout PWO - weightgainer PPWO - 1/2 can campbells chunky chicken soup + 1/2 can tuna later - going out..again...bad me Thoughts, Well considering I was tired as hell today the gym went better then expected. I'll have to do pull ups right next time but so far back on track and almost back to my original stall out weights. IronWorker |
Mon Nov 19/07
Workout A bench - bar x 6 (warmup/stretch) -135lbs x 5 (warmup) -155lbs x 3(weight acclimation) -175lbs x 1 (weight acclimation) -185lbs 2x5 Felt not too bad. I'm going to do 190lbs 2x5 then switch to 3x5 with 190lbs the workout after that. Hopefully all goes well. Squats - bar x 5 (warmup/stretch) - 135lbs x 5 (warmup) - 175lbs x 3 (weight acclimation) - 195lbs x 1 (weight acclimation) - 215lbs 2x5 This is feeling much lighter then the first time we went through these weights. Don't get me wrong, its still tough but I its going much better then before the deload. I'm lookin forward to hitting 225lbs! Standing Rows - bar x 5 (stretch) - 115bs x 5 (warmup) - 135lbs x 3 (warmup) - 145lbs x 1 (weight accl.) - 160lbs 2x5 Well I think we're gonna carry these rows till the start of Dec or so then switch to the Pendlays. I've gotta watch some vids and make sure I get the form down. Accessory Lifts Dips bw + 12.5lbs These felt nice. Getting the depth I want and the rep speed is pretty good. Cable Ab pull down -120lbs x10 (warmup) -165lbs 3x10 (work sets) Ooowee, getting heavy. Almost doing the whole stack which is pretty cool. Side bends - 85lbs 3x10 This is pretty damn heavy as well. lol O well, get er done. Diet 10am - weight gainer + an orange noon - noodles + chicken breast + veggies 1:30 - double burg 2:15 - 3 scoops NO explode 2:45 - Workout PWO- weightgainer shake PPWO - spaghetti + 1/2 chicken breast 7:00 - Probably have the rest of that spag + chicken Thougths Well, I think this deload definately helped...or its feeling like it so far anyways. I guess I'll see in the next workout or two. IronWorker |
Fri Nov 9/ 2007
Squats - Light Day bar x 5 (warmup) 115lbs x5 (warmup) 135lbs x4 (weight acclimation) 165lbs 3x5 (work sets) Don't really think we need to progress too much here. Not sure what to do with the weight. Standing Military Press 45lbs x 5 (stretch) 75lbs x 3 (warmup) 95lbs x 2 (weight acclimation) 120lbs 2x5 (work sets) Well we screwed up the weights again this time. I did 1 set 120lbx5, then failed on the next set at the 3rd rep and couldnt' figure out why....I did my buddie's 125lbs by mistake. So I took a 2 min rest and hit the 120lbs and finished off the 2x5. Gotta go back to 3x5 next time! Deads 60kg x 4 (stretch) 90kg x 2 (warmup) 110kg x 1 (weight acclimation) 125kg x 3 (work set) The first rep felt shitty then I pulled it together and finished nice. Pull ups BW+ 15lbs - 3x5 Well back to the right weight this time. This was a tough struggle on the last rep but I think I'm good to go for this time. Standing Calf Raises 90lbs x 8 (warmup) 180lbs x 8 (warmup) 275lbs 3x10 Hamstring Curls (machine) 60lbs x 5 (warmup) 95lbs 3x10 Somehow this is the only thing that makes my legs feel wobbly after I'm done? Diet 10am - Weightgainer noon - chicken breast + noodles + veggies 1:30 - double burg 2:00 - NO explode (3 scoops) 2:45 - workout PWO - weightgainer PPWO - 1/2 can of vegetable soup + 1 can tuna 7:00 - other 1/2 of veg. soup and another can o' tuna Thoughts Well I'm kinda battling a cold right now so the workout went pretty good considering. It feels good to be back up in weights again. I think my weight will start coming up again. I wish I could bulk forever... well I guess I could but that wouldn't be as sweet for Cancun. lol IronWorker |
Mon Nov 19/07
Workout A bench - bar x 6 (warmup/stretch) -135lbs x 5 (warmup) -155lbs x 3(weight acclimation) -175lbs x 1 (weight acclimation) -190lbs 3x5 Well I was feeling pretty good after the 2nd set. I was only supposed to do a 2x5 and then do a 3x5 with the same weight next time but I decided I could try it this time and if not hit it again next time. BUT I nailed it! My buddy said my 3rd set looked better then the 2nd. I was pretty focused. Back into 3x5, yes! Squats - bar x 5 (warmup/stretch) - 135lbs x 5 (warmup) - 175lbs x 3 (weight acclimation) - 205lbs x 1 (weight acclimation) - 220lbs 2x5 Damn, I'm feeling good about these. Next time 220 3x5 and then on the the 2 wheels. Standing Rows - bar x 5 (stretch) - 115bs x 5 (warmup) - 135lbs x 3 (warmup) - 160lbs 3x5 Back to where we left off, felt good too. Accessory Lifts Dips bw + 15lbs Done. Cable Ab pull down -110lbs x10 (warmup) -170lbs 2x10, 1x8 (work sets) I think this was a fail at about 8 so I'm gonna keep this one next time. Side bends - 85lbs 3x10 Some guys we're doing some ridiculous workout with the 90lb DBs with alot of forced reps and whatnot and didn't look like they were gonna be done anytime soon so I just did 85lbs again. Glad I did cause damn it was still heavy. Diet 10am - weight gainer noon - noodles + chicken breast + veggies 2:00 - double burg 3:00 - 3 scoops NO explode 3:15 - Workout PWO- weightgainer shake PPWO - chicken wrap 7:00 - Doing some hw then going out, dont' know what I'll eat... Thougths I'm pretty happy about today's workout. Everything felt pretty damn solid. I'm tired but in a very refreshing weight. I think I'm gonna be up in weight come monday. I'm crossing my fingers for 185lbs. IronWorker |
Mon Nov 26/ 2007
Weighed in at 183lbs again this week. Ugh, I think I would have gained weight but I ran out of gainer about half way through last week and made the mistake of just buying protein since I'll be cutting soon. Well I traded some protein for some gainer with my buddy so I hope to still gain for the next couple weeks or so. Squats bar x 5 (warmup) 135lbs x5 (warmup) 175lbs x3 (weight acclimation) 205lbs x1 (weight acclimation) 220lbs 3x5 (work sets) Pretty damn happy about completing this. 225lbs coming up this friday!!! This is a new PR as well. Standing Military Press 45lbs x 5 (stretch) 75lbs x 3 (warmup) 95lbs x 2 (weight acclimation) 120lbs 3x5 (work sets) Finished this too. It was a struggle but its my new PR. Deads 60kg x 4 (stretch) 90kg x 2 (warmup) 110kg x 1 (weight acclimation) 125kg x 5 (work set) Deads were not so good today... I think doing heavy squats and deads on the same day is out of the question for me from now on... The last rep I got so out of form. My back was just too tired from squats. I dont' know how my buddy held it together. I'm really hurtin now. I really hope it heals up by friday so I can squat again. Ugh, stupid me, shoulda just put it down after rep 4. I really gotta start the one week schedule instead of this ABA style. Every other week is just hell on my back. Pull ups BW+ 17.5lbs - 3x5 Finished these this time. It was heavy but at least its done. Standing Calf Raises 90lbs x 8 (warmup) 180lbs x 8 (warmup) 280lbs 3x10 Done. Hamstring Curls (machine) 100lbs 3x10 Done. Diet 11am - Protein Shake + Granola Bar 1:30 - double cheese burger 2:30 - 3 scoops NO explode 2:45 - workout PWO - protein shake (out of gainer...) PPWO - chicken breast + noodles/tomato sauce + veggies 7:30 - gainer 10:00 - gainer ( I need to get groceries bad but I'm *SO* busy at school lately its insane) Thoughts Well I'm pretty pissed about hurting my back. That was just dumb... I really hope it heals up quick. I'm gonna go super light on squats on wednesday (if at all) and I'll just gauge how it feels. Hoping to pick up my weight gain again and hit 185lbs before the end of my bulk session. That would mean I've gained 15lbs since sept...not too bad. I'll be cutting from about the 2nd week in Dec till middle of February when I fly to Cancun for a week. Yes! Thats good motivation. My food scale came today so I'm ready to start counting my cals etc. Bring it on cutting! IronWorker |
Fri Nov 30/ 2007
Well I missed wednesday cause I was much too sore to do anythign really. I was still feeling a little tight today but I decided to get to the gym and take it easy on anythign back related. Inclined Leg Press 2 plates x8 (warmup) 4 plates x5(warmup) 6 plates x 5 8 plates 3x5 Didn't do squats today. I tried some freeform reps with just the bar and I could feel my back tightening up so I called them off. I wanted to get in there so bad but I knew it would be a bad idea. Sitting Military Press 45lbs x 5 (stretch) 85lbs x 4 (warmup) 105lbs x 1 (weight acclimation) 125lbs 1x5,1x3 115lbs 1x5 Arms petered out pretty quick today. Also, I tried to use my legs to push my back firmly into the seat so I wouldn't be hurting it anymore. I think I need to eat more carbs but I need groceries SO bad right now. Also might have went a little heavy on warmup. Pull ups BW+ 20lbs - 3x5 Felt alright. Had to focus on keeping my abs tight cause the weight belt really wants to wrench on my back muscles otherwise. You dont' realize how much you use your lower back till you hurt it. Standing Calf Raises 90lbs x 8 (warmup) 180lbs x 8 (warmup) 285lbs 3x10 Heavy. Hamstring Curls (machine) 105lbs 3x10 Well the inclined leg press must use more glutes cause this seemed real heavy. I think I might even call it a fail. Hmmm. Bench bar x 8 (stretch) 135lbs x 10 155lbs x 8 175lbs x 6 185lbs x 3 I felt bad for missing wednesday bench so I decided to do something for it anyways. I didn't think I'd be able to complete my full 3x5 set at 195lbs so I just decided to work up to a heavy set for fun. Felt good. Higher reps has a totally different feel. Diet 10am - Weight Gainer + orange 12 - chicken wrap 2:00 - Single burg (on bread...?) 2:30 - 3 scoops NO explode 2:45 - workout PWO - weight gainer shake PPWO - 1/2 a chicken breast and a glass of milk (had to change my gf's tire so I just quickly muched something down) I dunno about later. Not much to pick from. I'm going shopping tomorrow morning. God do I need to... Thoughts Well my back is getting better but its not there yet...obviously, its only been like 4 days. I was really sad about missing squats but I know its for the best. Felt good to get out there and do something anyways. I think the extra blood flow and stretching effect should help the healing. I hope anyways. Hoping to at least do a light squat set by monday. IronWorker |
I would advocate trying any good single leg movement with dumbells over leg press for when your back is aggravated. The leg press tends to round out the lower back. Plus there is not a very good carry over to the squat. In general open chain movements like leg press don't have as good a carry over to close chain ones like squat which is one reason among many why something like step-ups are a better choice. Or any thing that you are comfortable with be it a split squat or lunge of some kind.
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Well hopefully I dont' injure my back again but if I do, I'll know for next time. I'm pretty sure I'll be back in the racks 2morrow.
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Mon Dec 3/07
Weighed in today at a shade under 185lbs. +15lbs since the beginning of september... not bad. Workout A bench - bar x 6 (warmup/stretch) -135lbs x 5 (warmup) -165lbs x 3(weight acclimation) -195lbs x 1 (weight acclimation) -215lbs x 1 (PR) -225lbs x 1 (PR!) Shit son, max day for bench went sweeeet! My goal was to put up 215 since last time I did 205 and it was pretty solid. Well, 215 felt so niceI went for 225. Finally! Its been a long time in the making but it feels good. 4 plates! Squats - bar x 5 (warmup/stretch) - 135lbs x 5 (warmup) - 175lbs x 3 (weight acclimation) - 205lbs x 1 (weight acclimation) - 225lbs 1x3 - 205lbs 1x4, 1x2 My back was not back to full strength apperently so I guess max day couldn't happen today...damn. O well, a week or two more and we'll see. Pendlay Rows - bar x 5 (stretch) - 40kg x 5 (warmup) - 60kg x 4 (warmup) - 65kg 3x5 Well this was the first day for these and it felt alright. Wasn't really sure where to put the weight which is why I'm kinda all over the place. I think these will definately be better for upper back. Accessory Lifts Dips bw + 20lbs Not too bad. Cable Ab pull down -100lbs x8 (warmup) -170lbs 2x10, 1x8 (work sets) Heavy as hell. Actually did side bends first... I think this burned me out a bit for this. Side bends - 90lbs 3x10 Woo this makes me sweat. Diet 7:30am - weight gainer + banana 11:30 - noodles + chicken breast + veggies (couldn't eat till then cause I had a lab final) 1:30 - burger 2:15 - 3 scoops NO explode 2:30 - Workout PWO- weightgainer shake PPWO - 1/2 can of soup + 1/2 can tuna 7:30 - Gonna eat the rest of that soup Thougths Well I'm a little sad I couldn't do max attempt on squats today but I guess its only been a week since my injury. Oh well, bench was sweet. I was hoping to do my max day for everything before I finished my bulking diet... O well, I pushed a little too hard and this is what I get. Cutting starts next week probably and the new style workout plan. Should be interesting. IronWorker |
Wed Dec 5/ 2007
Deads 60kg x 4 (stretch) 80kg x 2 (warmup) 100kg x 1 (weight acclimation) 120kg x 4 (work set) Well, my back is getting better I guess but its still holding me back. I hate being behind in weights with my workout partner but I guess thats the way its gonna have to be from now on. Damnit. Standing Military Press 45lbs x 5 (stretch) 85lbs x 4 (warmup) 105lbs x 2 (weight acclimation) 125lbs 1x5,1x3,1x4 (work sets) Blah, sucked ballz. Shoulders felt very weak today. Squats 115lbs x5 (warmup) 135lbs x3 (weight acclimation) 165lbs 3x5 (work sets) Damn my back is soooo tired after doing deads. These seemed brutally heavy considering its 165... Pull ups BW+ 22.5lbs - 3x5 Might have failed on the last rep....it was close. Standing Calf Raises 90lbs x 8 (warmup) 180lbs x 8 (warmup) 290lbs 3x10 Done. Hamstring Curls 105lbs 3x10 Really heavy on dead day. Diet 12:00am - Protein Shake + oatmeal 2:00 - burger 2:30 - 3 scoops NO explode 2:45 - workout PWO - gainer PPWO - noodles + tuna and spag sauce 7:30 - more noodles and tuna Thoughts Hurting my back is so shitty. Its holding everything back. Arg. Might have to do another deload phase to get it better. The gym is starting to frustrate me. IronWorker |
Just remember that the more patient you are the faster it will get better. I have two ruptured discs... They happened five years apart. Injuries happen...every big guy that you've ever seen in the gym has probably had an injury like that. So don't get discouraged.
Hope it gets better soon |
Thanks for checkin and thanks for the motivation. I know it'll get better, I was just frustrated yesterday. Went out last night for my buddy's bday and had some beerskis. Blew off some steam... I feel much better now.
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Friday Dec 7/07
Workout A bench - bar x 6 (warmup/stretch) -135lbs x 5 (warmup) -155lbs x 3(weight acclimation) -175lbs x 1 (weight acclimation) -195lbs 3x5 Well, I had an exam just before this so I had missed a meal. We went to subway to grab a meal just before the gym but the energy hadn't quite kicked in yet. This was a real hard push but I completed so I'm pretty happy about that. Squats - bar x 5 (warmup/stretch) - 135lbs x 5 (warmup) - 175lbs x 3 (weight acclimation) - 195lbs x 1 (weight acclimation) - 205lbs 3x5 Desided I'd start a deload to get my back strength to where it should be again. In a couple weeks I'll be back up so hopefully that goes well. Today felt pretty heavy considering the weight but not impossible. Pendlay Rows - bar x 5 (stretch) - 40kg x 5 (warmup) - 50kg x 3 (warmup) - 60kg x 2 (acclimation) - 70kg 3x5 This felt pretty good. I think we're gonna have to find those 1.25kg plates tho cause 5kg jumps will add up in a hurry. I think I'm gonna like the pendlays. Accessory Lifts Dips bw + 22.5lbs Done. Cable Ab pull down -120lbs x6 (warmup) -175lbs 3x10 (work sets) Pretty heavy but I did these first today and I completed them. Nice. Side bends - 90lbs 3x10 Did the 90lbs again and it felt a little better then last time. I'll go up to 95lbs next time. Diet 7:30am - weight gainer + orange 9:00 - McDonalds breakfast ... so good but so bad! lol 11:00 - homemade burger 1:00 - chicken breast and noodles and veggies 5:00 - 6" chicken breast sub for some quick gym nutrition 5:30 - 3 scoops NO explode 5:45 - workout PWO- weightgainer shake ( last one! Now I start my cut on monday) PPWO - can of tuna, noodles, 1/2 can green beans Well its 8:45 now since the gym went late cause of the final today. Thougths Well I'm pretty happy about completing bench today as well as starting to get back on track with Squats. I'm not at the weight I want to be at yet but I know it'll come with time. Just gotta be patient is all. IronWorker |
Monday Dec 10/07
Weighed in today as a checkpoint for my cut since it starts today. I'm tipping the scales at 187lbs right now. So thats +17lbs since beginning of sept. I'm pretty happy with that. Now to shed some of the fat... Bench Day with #1 Accessory bench - bar x 6 (warmup/stretch) -135lbs x 5 (warmup) -165lbs x 3(weight acclimation) -185lbs x 1 (weight acclimation) -200lbs 3x5 Broke the 200lb barrier today for my 3x5. Felt real nice. Squats - bar x 5 (warmup/stretch) - 135lbs x 5 (warmup) - 175lbs x 3 (weight acclimation) - 195lbs x 1 (weight acclimation) - 210lbs 3x5 Going back up again now that my back is healin up nice. Should be back up to that 225 3x5 by next week. (which seems to keep evading me time after time....lol) Standing Military Press (DBs) - 25lb x 5 - 35lb x 3 - 45lb x 1 - 45lb 3x5 Wasn't really sure what to do with the weights since we've never done this exercise with DBs and never on a bench day so that explains why I was a little high on the warmup. Felt pretty good, I'm hoping this helps out BB OHP alot. Pendlay Rows - bar x 5 (stretch) - 40kg x 5 (warmup) - 50kg x 3 (warmup) - 60kg x 2 (acclimation) - 72.5kg 3x5 After military press this seemed pretty damn heavy for some reason. 70kg felt good last week, this seemed really heavy. I completed tho so I guess I'll move up. Accessory Lifts Pull ups bw + 25lbs 1x5,1x4,1x2.5 Failed. Never done these after rows and so I guess I'll have to work on this weight for a time or two. Calf Raises -90 lbs x 8 -180lbs x 8 -295lbs 3x10 Dang, heavy. Glutes/Hamstring Curls - 60lbs x 8 - 100lbs 3x10 Felt much better on a non deadlift day. Diet 10am - oatmeal + protein powder 10:45 - Heart of lion energy thing (whoa!) 11:15 - Workout PWO - 1.5 scoops protein shake PPWO - chicken breast wrap w/ pickles and a little italian dressing + some green beans 4:00- 1.5 scoops protein powder + mixed veggies 5:45 - Cardio -2mins warmup @ 2.5mph 15mins job @ 5.0mph 4mins cooldown @ 2.5mph 6:30 - 150g Chicken breast, 50g whole wheat pasta, green tea, handful of mixed veggies 8:30 - 1.5 scoops protein + mixed veggies 10:30 - chicken breast + veggies Thougths Damn happy about 200lb bench and happy that squats are on the rebound back up now. Just need to get used to this new workout style and make sure I keep my diet in order and I'll be alright. Should start shedding some pounds right away. About the cardio...damn I'm out of shape! Haven't really done any cardio since last year at about this time. Guess I gotta start somewhere... IronWorker |
Wed Dec 12/ 2007
Deads 60kg x 4 (stretch) 80kg x 2 (warmup) 100kg x 1 (weight acclimation) 125kg x 5 (work set) Finally getting back in there with deads. It feels so much better to do deas first and on a light squat day. Squats bar x 5 (stretch) 115lbs x 5 (warmup) 135lbs x 3 (warmup) 155lbs x 1 (weight accl. Sorta) 165lbs 3x5 (work sets) Squats felts pretty heavy for what they were. Deads just drain me but thats why we put light squats on deads day. Good combo. Accessory Dips bw x 6 (warmup) bw+25lbs 3x10 (work sets) Seems hard to just jump in on these when tris are not really warmed up at all. Might have to spend a little more time on the warmup for these on non bench days. Cable Ab pull downs 120lbs x 6 (warmup) 180lbs 1x10, 1x8, 1x7 Just didn't have the mustard today. Going to back off on these 15lbs or so and get my form back. Side Bends 95lbs 3x10 I'll do 95lbs again. That third set is just hell. Diet 7:30 - bowl of poridge + 1.5 scoops whey 9:30 - plain burg (runnin out of groceries) 11:00 - chicken breast and veggies 12:30am - 1.5 scoops whey 2:00 - final exam... blah 4:45 - Tuna wrap w/ pickles 5:00 - 3 scoops NO explode 5:30 - workout PWO(7:00) - 1.5 scoops whey PPWO(7:30) - 75g whole wheat spag + chicken breast Thoughts Glad to be going back up in deads. I think I'll jump to 130kg next time and then probably go back to 2.5kg increments again after that. Heavy deads on light squat day is key for me. Hopefully I can keep up some strength gains on my cut. IronWorker |
Friday Dec 14/07
Well today is the day that we prioritize MP and I guess it worked caues I completed the set I failed on last time. Standing BB Military Press - bar x 5 - 85lbs x 3 - 105lbs x 2 - 115lbs x 1 - 125lbs 3x5 Well like I said, I completed my set of 125lbs finally. Really hard push tho. Squats - free form x 5 (warmup/stretch) - 135lbs x 5 (warmup) - 175lbs x 3 (weight acclimation) - 195lbs x 1 (weight acclimation) - 215lbs 3x5 Getting back up there. Really want this to hold out for a while longer yet so I can get past 225lbs. bench - bar x 6 (warmup/stretch) -135lbs x 5 (warmup) -165lbs x 2(weight acclimation) -185lbs x 1 (weight acclimation) -155lbs 2x10,1x9 I was going to try and do my regular 3x5 set but after moving up in weight I knew M press had taken it out of me already. (which is why I warmed up so high) So instead I decided to switch this day to a higher volume day... do a little endurance training I guess. Pendlay Rows - bar x 5 (stretch) - 45kg x 5 (warmup) - 55kg x 3 (warmup) - 65kg x 1 (acclimation) - 75kg 3x5 Seemed pretty fricken heavy but I got it done. I may have started too high with the weight on this one. Accessory Lifts Calf Raises -180 lbs x 8 -270lbs x 6 -300lbs 3x10 Done. Pull ups bw + 25lbs 1x5,1x4,1x3 Damn these are fricken hard on row days. Might have to take off 10lbs and work back up. Glutes/Hamstring Curls - 75lbs x 8 - 105lbs 3x10 Completed...barely. Diet 10am - bran flakes with soy milk + 1.5scoops whey 10:30 - 3 scoops NO explode, 1 ephedrine 11:15 - Workout PWO - 1.5 scoops protein shake PPWO (2:30) - chicken breast with spinach salad, 100g penne noodles with salsa Thats all for now Thougths Well it was a pretty good day cause I finally got past that military press thats been blocking me for a while. Also, squats are coming back which is always good. Rows are feeling pretty heavy, not sure if I have the form just spot on or not but I'll have to watch some vids and ask some questions I think. Hoping pullups will go better next week on a non row day. Overall, I'm pretty happy with today's performance. IronWorker |
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