OGROK's Log

[OGROK]

Going to do Riptoe's SS routine:

Day A
3x5 Squat
3x5 Bench
1x5 Deadlift

Day B
3x5 Squat
3x5 Military
3x5 Bent Rows

Alternating ABA/BAB.

Current lifts as of this post (5RM):

Squat: 105
Deadlift: 165
Bench: 125

Gonna update this tonight.

[OGROK]

I ****ed my routine up by trying to lift more than I could. Turns out I wasn't doing the Bench Press or Squat with proper form because the weight was too heavy so I had to lower the weight. However, my Deadlift went up.

Squat: 115x3(FAIL), 105x5, 105x5, 105x5

Bench Press: 140x3(FAIL), 135x3(FAIL), 125x4(FAIL) <- I easily could have done 125 for the entire workout or even 130 if I hadn't ****ed it up with the first two sets.

Deadlift: 170x5

Man I can't squat for ****.

[OGROK]

Squat: 110x5 x 3
Military: 90x5 x 3
Row: 95x5 x 3

[OGROK]

Squat 115x5 x3
Bench Press: 135x5 x3
Deadlift 175x5

For the bench press, I think I am going to start doing them in the power rack with the pins just above my chest and the bar resting at the bottom position.

[Wales81]

Hi Ogrok, good luck with your training.

Good idea about starting your benches from the bottom position - a lot of pure strength trainers advocate it - but a word of warning: don't be discouraged if the weight you can handle goes down a bit, it's much harder to start it off from the bottom because you haven't got the stretch reflex and tension in the muscle to help you like you do when you start from the top. It makes the exercise harder, but therefore makes you stronger.

What are your goals mate, training history?

Cheers

[Cards]

Nice pressing, seems like you're off to a good start. What height weight are you? What goas do you want? How's your eatting? All that good stuff! Good start though.:clap:

[OGROK]

Sup guys. Thanks for comments. Since you asked, here is some more info about me.

Height: 5'9"

Weight: 174

Training history: Starting lifting last Summer. I mostly just learned the lifts. I kept switching routines up though and my diet was like 1 meal a day or something way under what I needed to make progress though.

Diet: I am a college student on the meal plan. So basically tracking what I eat is impossible as they don't bother putting up nutritional information. Since I got back to the gym this semester what I have been doing is eating 3-4 large meals each day with pretty much nothing but chicken. Chicken wraps, chicken sandwiches, chicken fingers, chicken wings, whatever. Also I am drinking lots of milk just so that I can be sure that I am getting enough protein.

So basically I eat anything that gives me a good bang for my buck in protein.

Goals: Just to get as strong as possible ATM. I need to work on getting my squats up more than anything though.

[OGROK]

Squat: 120x5 x3
Military: 95x5 x3
Bent Row: 100x5 x3

[North]

Nice rows ogrok, military's are looking nice too.

[OGROK]

Nice rows ogrok, military's are looking nice too.

Thanks man.

[OGROK]

Squat: 125x5 x3
Bench: 140x2 (fail), 135x5, 135x2 (fail), 125x5 x2
Deadlift: 180x5

Today was the first time doing fully deweighted benches in the bottom position. Didn't realize that I was going to have to lower the weight on these -- they are safer but also much harder. Gonna start at 125 next time around. BTW I noticed that the bar kept moving around every time I deweighted it on the pins. Anyone have any advice about how to stop that from happening?

Deadlifts and squats both went up though, and they felt much easier than last time. Was squatting pretty deep too I think.

[OGROK]

Squat: 130x5 x3
Military: 100x5 x2, 100x2 (fail)
Bent Row: 110x5 x3

[OGROK]

Squat: 135x5 x3
Bench: 135x5 x3
Deadlift: 185x5 x1

All lifts went up :D

[OGROK]

Squat: 135x5 x3
Military 105x5, 105x4(fail), 105x3(fail)
Rows: 115x5 x3

Gonna keep the weight on the squats for a bit to get the form down right. Military didn't go up this time, probably going to drop the weight back to 100 and try to nail the reps perfectly.

[OGROK]

Squat: 140x5 x3
Bench 140x5 x3
Deadlifts: 190x5

[OGROK]

Had to take a week off because of exams, but back now.

Squats: 145x5, 145x5, 145x5
Military Press: 100x5, 100x5, 100x5
Bent Rows: 125x5, 125x5, 125x5

[OGROK]

Squats: 150x5, 150x5, 150x5
Bench Press: 130x5, 130x5, 130x5
Deadlift: 210x5

Switched back from benching in the squat rack to regular bench press, so these numbers dropped a little.

[OGROK]

Sup all. Just got off the scale today and I weighed in at 186. That's 12 lbs more than the last time I checked about a month ago. I think it's mostly muscle so I am doing pretty good I think.

EDIT: Also it seems like I never posted my last workout, so here it was:

Squat: 155x5, 155x5, 155x5
Military: 105x5, 105x5, 105x3
Row: 130x5, 130x5, 130x5

[hintsas5]

Sup all. Just got off the scale today and I weighed in at 186. That's 12 lbs more than the last time I checked about a month ago. I think it's mostly muscle so I am doing pretty good I think.

hey man its good to see progress..I'm sure all 12 lbs arent muscle(not that u said they were), but thats great progress to see, also looks like your lifts are getting better too.. keep it up.

[OGROK]

hey man its good to see progress..I'm sure all 12 lbs arent muscle(not that u said they were), but thats great progress to see, also looks like your lifts are getting better too.. keep it up.

Thanks man.

[OGROK]

Squat: 155x5, 155x5, 155x5 (Working on form, I think I am GMing out of the hole)
Bench Press: 135x5, 135x5, 135x5
Deadlift: 215x5

[North]

Try staying on your heals when you squat, that might help the GM out of the hole. I do that sometimes too with heavier weight. Nice progress in here

[OGROK]

Really ****ty day today... Only got like 2 hours of sleep, and then I had about 8 hours of classes in a row, so I barely got anything to eat. I finally managed to nail down my form on Pendlay rows... Seems like you have to be using 45 lb plates to do it without rounding...

Squat 155x5, 155x5, 155x5
Military: Skipped, couldn't do my normal weight due to exhaustion.
Pendlay Rows: 135x5, 135x5, 135x5

[OGROK]

Was back home today, so no access to the gym. Bought a barbell with some weights and did Deadlifts and Floor Presses though. Couldn't do squats or real bench press because of the lack of a bench and no squat rack. :\

Floor Press: 5x90, 5x90, 5x90 (First time I ever did these, way too conservative with the weight)
Deadlift: 225x5

My deadlift continues to go up nicely. I was struggling with 215 a week ago and today 225 was a piece of cake.

[OGROK]

Alright, back on campus and back to the gym...

Squats 155x5, 155x5, 155x5
Military: 100x5, 100x5, 100x5
Row: 140x5, 140x5, 140x5
Pull-ups: BWx3, BWx2

I am adding 2x8 Dips to workout A and 2x8 pull-ups to workout B. Once I can do a respectable number of them with body weight I am going to start adding weight to them. The dude I work out with (my roommate) can't do a single pullup though (he is overweight), so not sure what to tell him. :\

[OGROK]

Squats: 160 x 5/5/5
Bench Press 140 x 5/5/3
Deadlift 235 x 5
Dips BW x 6/4

[OGROK]

Squats: 150 x 5/5/5 (Fixed form problem that caused me to GM out of the hole)
Military Press 105 x 5/5/5 (Finally!)
Pendlay Row 145 x 5/5/5
Pullup: BW x 3/2

[OGROK]

Squats: 160 x 5/5/5
Bench Press: 140 x 5/5/5
Deadlift: 245 x 5
Dips: BW x 8/7

[OGROK]

Squats: 165 x 5/5/5
Military: 110 x 5/5/4
Pendlay Row: 150 x 5/5/5
Pullup: BW x 4/2

[OGROK]

Squat: 170 x 5/5/5
Bench Press: 150 x 5/5/5
Deadlift: 250 x 5/5/5
Dips: BW x 5/5 (Tired by then)

[OGROK]

Squat: 175 x 5/5/5
Military: 115 x 2/3/1
Pendlay Row 155 x 5/5/5
Chin-Up: BW x 6/3

[OGROK]

Squat: 180 x 5/5/5
Bench Press: 155 x 5/5/4
Deadlift: 255 x 5

[OGROK]

Squat: 185 x 5/5/5
Military 115 x 4, 110 x 5/5
Rows: 160 x 5/5/5

[Killa Kurt]

Sup guys. Thanks for comments. Since you asked, here is some more info about me.

Height: 5'9"

Weight: 174

Training history: Starting lifting last Summer. I mostly just learned the lifts. I kept switching routines up though and my diet was like 1 meal a day or something way under what I needed to make progress though.

Diet: I am a college student on the meal plan. So basically tracking what I eat is impossible as they don't bother putting up nutritional information. Since I got back to the gym this semester what I have been doing is eating 3-4 large meals each day with pretty much nothing but chicken. Chicken wraps, chicken sandwiches, chicken fingers, chicken wings, whatever. Also I am drinking lots of milk just so that I can be sure that I am getting enough protein.

So basically I eat anything that gives me a good bang for my buck in protein.

Goals: Just to get as strong as possible ATM. I need to work on getting my squats up more than anything though.

Eat everything in site, I like that you're strength oriented.

[OGROK]

Squat: 190 x 5/5/5
Bench Press: 155 x 5/5/5
Deadlift: 260 x 5

[OGROK]

Squat: 195 x 5/5/5
Military Press: 110 x5/5/5
Pendlay: 165 x 5/5/5

[OGROK]

Squat: 200 x 5/5/5 (There were some little kids in the gym watching me do these, lol)
Bench Press: 165 x 5/3/1
Deadlift: 265 x 5

[OGROK]

Squat: 205 x 5/5/5
Military: 110 x 4/5/5
Pendlay Row: 170 x 5/5
Bent Row: 135 x 5/5

I think I am going to switch to Bent Rows. It's way too easy to screw up the form on Pendlay Rows, and I think the only reason I am able to Pendlay so much weight is because of bad form. Is it normal to do much more weight on a Pendlay Row than on a normal Bent Row? Any thoughts?

[Killa Kurt]

Moving up on squats a lot.

[OGROK]

Thanks man. Yeah, ever since I switch to the low-bar stance I have been able to move up in squats pretty fast.

Squats: 210 x 5/5/5
Bench Press: 165 x 4/4/3
Deadlift: 270 x 5

[OGROK]

Squat: 215 x 5/5/5
Military: 110 x 5/5/5 (Finally nailed all the reps)
Bent Row: 140 x 5/5/5

[OGROK]

Squat: 220 x 5/5/5
Bench Press: 165 x 5/4/3
Deadlift: 275 x 5

[OGROK]

Anyways, so I have been pissed at myself for not moving up more on the bench and military press. So I've been trying to kick my diet up a bit. I ate a 12" long buffalo chicken sub (which they put ridiculous amounts of meat in), drank an entire gallon of milk and also a protein shake. Other meals in there too, but these stand out. I gotta learn how to stop being a ****ing insomniac and wake up in the ****ing morning, so I can actually eat breakfast (again, college student here).

Anyone know of any large retail chains that carry decent protein powder? I don't like ordering **** online.

[OGROK]

Sup everyone. I am on a clean diet now, taking in ~3000 calories a day with ~230g protein, ~300g carbs, and ~110g fat. I wasn't on a diet at all before (I know, I know) so it should make a pretty huge difference.

Today's lifts:

Squat: 225 x 5/5/5
Military: 115 x 5/3/1
Bent Row: 145 x 5/5/5 (Bad form, need to go down in weight I think)

[OGROK]

Squat: 225 x 5/5/4/1 (The bar slipped from across my deltoids to onto my neck, how can I avoid this?)
Bench Press: 165x3, 155x5/5
Deadlift: 280x5

[OGROK]

Squat: 230 x 5/5/5 (Form was bad according to some guy watching)
Overhead Press: 115 x 5/5/5
Long Bar Row: 135 x 5/5/5

[OGROK]

Squat: 205 x 5/5/5 (Working on form)
Bench Press: 160 x 5/5/5
Deadlift: 285 x 5

[OGROK]

Squat: 210 x 5/5/5 (Still working on form. I was gonna have a form check video but my ****ing camera refuses to detect once I plug it in to the USB socket)
Military Press: 120 x 5/2/1/
Bent Row: 135 x 5/5/5/

[OGROK]

Squat: 205 x 5/5/5 (Still working on form, squats piss me off. My hips keep coming up first, I have no idea how to fix this)
Bench Press: 165 x 4/5/3
Deadlift: 290 x 3

[Jorge Sanchez]

You're making really good progress. Keep it up!

[OGROK]

Hey thanks man.

[OGROK]

Back from winter break. New Routine.

Rack Pull 315 x 5/5/5/5/5
Bent over Row: Huge mess, my grip was completely blown. Gonna start at 95 next time.
Chins: 3/2/1
Lat Pull Down: 100 x 8/8/8/
DB Curl: 25 x 8/8/8/

My grip is getting completely obliterated; I may have to use straps. One thought is I could do Chest Supported T-Bar Rows instead of bent over rows, something tells me that won't tax my grip as much.

[OGROK]

Two days, never posted...

Push Day:

Bench Press 160 x 5/5/5/4/2
Incline Press: 25 x 8/8/8 (tired from the bench fail)
Military Press: Couldn't do them, too tired
Lateral Raises: Can't remember
Tricep Extension: 15 x 8/6/6 (Feeling extremely weak)

Leg Day: Today

Squat: 150 x 5/5/5/5/5 (Bad form was keeping my weight down)
Leg Press: 230 x 8/8/8 (Probably could have done more)
Romanian Deadlift: 135 x 5/5/5/5/5
Good Morning: 90 x 8/8/8

[OGROK]

Okay, that last routine was absolutely insane and it completely overtrained my legs and I still can't walk right, so I changed my routine to WBB1. Did shoulders today to minimize leg involvement.

Military Press: 95x8/8
Seated Dumbbell Press : 25x8/8
Standing Lateral Raises : 20x10/10
Close Grip Bench : 115x8/6
Tricep Extension : 45x8/8
Barbell Curls : 75x8/6
Hammer Curls : 25x8

[OGROK]

Man, it's Tuesday now and my legs are still sore from that **** I did last Friday...

[OGROK]

Flat BB Bench Press: 145x8/8
Low Incline DB Press: 30x8/8
Decline DB Bench Press: 30x8/8 (These felt really weird, probably wrong form)
Chin-Ups: BWx4/3
Deadlifts: 265x8/6
Barbell Rows: 115x8/8
Shrugs: 135x10 (The pins were too high to deadlift it right, next time gonna lower the pins and maybe use straps)

[OGROK]

Squat: 150x8/8
Leg Press 315x8/8
Hamstring Curl: 95x8/8
SLDL: 135x8/8
Seated Calf Raise: 95x10/10/10/10

[OGROK]

Flat BB Bench Press: 155x5/4
Low Incline DB Press: 35x8/8
Decline DB Bench Press: 40x8/8 (These felt really weird, probably wrong form)
Chin-Ups: BWx4/2
Deadlifts: 235x8/8 (Doing this so I don't take breaks between reps like before)
Barbell Rows: 125x8/8
Shrugs: 205x10

I am now using straps, they are awesome.

[OGROK]

Squat: 155 8/8
Leg Press 325 x 8/8
Leg Curl 105 x 8/8
SLDL 140 x 8/8
Standing Calf Raises 135 x 10/10/10/10
Weighted Crunches (Behind head) 25 x 12/12/12

[OGROK]

Last friday:

Military Press 100 x 8/8
DB Press: 35 x 8/8
Lateral Raises 25 x 10/10
CGBP 125 x 8/7
French Press 75 x 7/2
Barbell Curl 80 x 8/8
Hammer Curl 30 x 8

[OGROK]

Today:

Barbell Bench Press 150 x 8/7
Incline Dumbbell Press 40 x 8/8
Decline Dumbbell Press 45 x 8/8
Chin ups BW x 3/2
Deadlifts 240 x 8/8
Barbell Rows 130 x 8/8
Shrugs : 210 x 10

[OGROK]

Squat: 160 x 8/8
Leg Press 300 x 8/8 (This is actually a PR, the other times I added an extra 45 lbs to the number without thinking)
Leg Curl 115 x 8/8
SLDL 145 x 8/8
Standing Calf Raises 145 x 10/10/10/10
Weighted Crunches (Behind head) 35 x 10/10/10/10

*crickets*

[OGROK]

Military Press 105 x 8/7
DB Press: 40 x 8/7
Lateral Raises 15 x 10/10 (Dropping weight to fix form)
CGBP 125 x 8/8
French Press 45 x 8/6
Barbell Curl 85 x 8/6
Hammer Curl 35 x 8

[Killa Kurt]

How long did that program last? You switched it up pretty quick. After a week or two of getting used to the volume it may have been good.

[OGROK]

How long did that program last? You switched it up pretty quick. After a week or two of getting used to the volume it may have been good.

Maybe. I could give it another try. It lasted for one week before I tossed it. That routine murdered my legs -- I could barely walk for about 5 days after leg day and my rows were horribly weak after rack pulls -- a few times the bar simply clattered to the ground. On the chest day, I couldn't seem to do the overhead press after bench press.

[OGROK]

Alright, I've done some thinking and I am going to get serious and go on the 5x5.

[OGROK]

Alright, I'm back on my hardest routine, with some modifications.

Horizontal Push-Pull

Deadlift:
255x5
255x5
255x5
255x5
255x5
Bent Rows:
135x8
135x6
135x4
Bench Press
155x5
155x5
155x5
155x5
155x5
Incline Press:
-skipped
Dips:
5x8
5x6
5x4
Skullcrushers:
25x8
25x5
20x4

Yeah, it still kicks my ass... Maybe I should put the tricep stuff on Vertical-Push pull instead.

[Killa Kurt]

Maybe you'll get used to the volume that day after a week or two.

[OGROK]

Maybe you'll get used to the volume that day after a week or two.

Yeah, hopefully. But I forgot to do the incline press so the actual volume is even higher. I think maybe my best shot is to put the triceps on vertical push pull and then do biceps on horizontal (which was today). I could probably also cut out skullcrushers and just do 3x8 dips for triceps instead of both.

[OGROK]

Squats:
205x5 (Powerlifting style
205x5 (Powerlifting style)
205x5 (Powerlifting style)
165x5 (ATG)
165x5 (ATG)
165x5 (ATG)

I was trying to decide whether to do my squats PL style and heavy or ATG high-bar. I am going to stick with ATG squats.

Leg Press:
315x8
315x8
315x8

SLDL:
155x5
155x5
155x5
155x5
155x5

Pretty light

Good Mornings:
115x8
115x8
115x8

Also pretty light.

[OGROK]

Update: I now weigh 200lbs. O:

I think I am going to do BGB, since my routine is basically the same thing. Gotta wait until Spring Break is over to start though.

[Killa Kurt]

Stick with ATG's, I like the way your routine looks now.

[OGROK]

Stick with ATG's, I like the way your routine looks now.

Alright man, you know what you are talking about so if you think it looks good the way it is, I'll keep it that way. I am moving around the assistance though, so I can go heavy on triceps. Here is the whole thing in case anyone is interested:




Monday:

Deadlift 5x5
Bent Row 3x8
Bench Press 5x5
Incline DB Press 3x8
Barbell Curls 5x5
DB Curls 3x8-12

Wednesday:

Chins 5x5
Lat Pull-Down 3x8
Military Press 5x5
Seated DB Press 3x8
Seated Calf Raise 3x8-12
Weighted Abs 3x8-12

Friday:

Full Squat 5x5
Leg Press 3x8
Romanian Deadlift 5x5
Good Morning 3x8
Dips 5x5
DB Skullcrushers 3x8-12

[Killa Kurt]

RDLs, GMs, and MPs....awesome!

[OGROK]

We gonna start this **** back up again... Now I am 205lbs and I have been training non-stop since I stopped posting in this journal. New **** coming soon, make sure to watch this.

[OGROK]

Deadlifts:

135x18
165x15
205x14
225x12
250x10
275x9
315x8
350x4

Then the gym closed so I couldn't do my 10 sets of shrugs :(

Added a hundred pounds to my deadlift since the last time I posted in this log, not bad eh?

[essentialherb08]

props on getting your dead lift up. How are your other lifts coming along?

[OGROK]

Thanks bro. My other lifts are doing alright. I'm just posting in here whenever I feel like it. Today I did this:

Barbell Curl 45x15, 65x10, 90x8, 90x6
Alt DB Curl 25x10, 30x10, 40x10, 25x10
Machine Curl 55x12, 85x8, 55x7
2H Hammer Curl 30x15, 40x12, 50x10, 50x8
CGBP: 2x45x15, 115x12, 145x8, 155x9
DB Ext 20x12, 25x8, 30x10, 20x7
Pushdown 60x12 80x10, 110x12, 80x16
DB Shrugs 60x12, 80x10, 100x12

OVERTRAINING LOL

[OGROK]

Some recent workouts:

Wednesday:

Deadlift:

135x10
225x8
315x6
335x3
365x3
365x3
365x3

Chest-Supported Row: (Never really done these before)

45x12
90x8
115x8
115x8
115x10

Chins:

BWx8
BWx8
Bwx5

Shrugs:

135x12
225x12
225x12
225x12
225x12

Barbell Curls

75x10
75x10
75x10
75x9

Saturday:

Bench Press:

95x15
135x12
155x8
175x3
200x1
215x1
225x1

Incline DB Press:

40'sx12
50'sx10
50'sx10
50'sx10

Seated BTN Overhead Press:

Barx12
75x10
95x8
95x6
95x6

Chest Dips:

BWx10
BWx7
BWx6

Pushdowns:

100x10
100x10
100x7
80x8

[OGROK]

Monday:

Squat 135x12, 165x10, 205x8, 225x8, 255x6, 135x14
Leg Extension: 85x16, 85x12, 85x12, 100x10
Seated Calf Raise: 90x22, 90x23, 135x14, 135x12

Tuesday:

Incline Press 65x24, 95x14, 115x10, 135x8, 155x7, 170x4, 135x9
Flat DB Press: 40'sx16, 50'sx10, 55'sx8, 60'sx7, 70'sx6
Dips: BWx8, BWx8, BWx8, BWx6, BWx7
BTN DB Extensions: 20x18, 30x12, 35x10, 30x12, 40x11, 45x7
Pushdowns 50x11, 50x8, 50x8

[OGROK]

Incline Press: 95x15, 135x10, 150x8, 150x8, 160x6, 180x3-4
Flat DB Press: 50's12, 60'sx8, 60'sx8, 65'sx6, 80'sx4
Pec Dec: 70x12, 70x8, 70x9, 70x6
BTN DB Ext (2H): 30x18, 40x12, 40x12, 45x10, 50x8
Pushdown 50x12, 50x12, 50x12, 60x8, 60x7

Seeing some pretty huge strength/size gains lately.

[OGROK]

Rack Deadlift: 225x12, 315x8, 475x8 (lowered pins to around knee level), 495x6, 495x4, 495x3
Wide Grip Chins: BWx7, BWx5, BWx5
Pulldowns: 120x10, 180x8, 180x6, 180x6

[OGROK]

Deadlift 135x12, 225x8, 315x6, 385x5, 385x4, 385x4
Chins BWx6, BWx4, BWx3
Row 135x8, 200x8, 200x8, 200x8
Shrugs 135x12, 250x12, 250x12, 250x12

[OGROK]

Flat Bench: 135x10, 165x6, 190x8, 190x7, 190x5
Incline DB Press: 50'sx8, 60'sx6, 70'sx5, 70'sx4, 70'sx4
Dips: BWx9, BWx4-5, BWx4, BWx4
Dumbbell Curl: 30'sx8, 45'sx6, 45'sx5, 45'sx5
Preacher Curl: 45x8, 75x8, 75x6, 75x5

[OGROK]

Flat Bench: 95x16, 115x12, 135x10, 150x8, 170x8, 190x6, 225x3, 135x10
Incline DB Press: 50'sx10, 50'sx8, 55'sx7, 60'sx4
DB JM Press: 20'sx12, 20'sx12, 30'sx10, 35'sx8, 40'sx6, 40'sx4
Rope Pushdown: 30x16, 30x14, 30x12, 30x14

[OGROK]

Deadlifts: 135x14, 155x12, 185x12, 225x13, 315x8, 385x4, 405x3
Shrugs: 135x14, 135x14, 155x14, 185x12, 225x8, 225x12, 245x10, 275x8

[Cards]

good stuff man, i like the routine.

[OGROK]

Thanks man. I had a squat workout where I was repping out 305 but I lost the piece of paper I wrote it down on. Eh, whatever.

Overhead Press: 45x18, 65x14, 95x10, 115x8, 135x6
DB Upright Row: 20'sx18, 20'sx18, 20'sx16, 25'sx14, 30'sx12
DB Overhead Press: 30'sx16, 40'sx12, 50'sx8, 60'sx5
Face Pulls 30x20, 30x18, 35x1 6, 42.5x14, 42.5x14 (The leverages on this cable machine are weird and the stack only goes up to 90 but it feels like twice that.)

[OGROK]

Arms:

CGBP 45x20, 95x14, 115x12, 135x10, 145x8, 160x6, 175x6, 115x14
DB Extensions: 15'sx22, 20'sx16, 20'sx14, 25'sx8, 25'sx10, 30'sx6
Dips (Tricep Focus): BWx6-7, BWx4, BWx6, BWx5, BWx3
Pushdowns: 30x24, 42x5x16, 42.5x16, 50x10, 57.5x8
DB Curl: 20'sx16, 25'sx12, 25'sx12, 30'sx11, 40'sx8, 45'sx6
Overhead Cable Curl: 30x18, 30x15, 35x14, 42.5x12, 50x11
DB Reverse Curl: 25'sx14, 25'sx12, 25'sx11, 25'sx10

[OGROK]

Squats: 115x16, 135x14, 185x10, 205x10, 225x8, 275x7, 305x5

And then I was in the bathroom, praying to the porcelain God.

[OGROK]

Yesterday:

Bench: 95x16, 115x12, 135x11, 155x8, 175x8, 190x6, 225x3-4 (Assist on last rep), 135x10, 135x10
DB Incline :40'sx12, 40'sx10, 50'sx10, 60'sx8, 70'sx4
OH DB Extensions: 20'sx14, 20'sx11, 20'sx12, 25'sx5-6, 25'sx6
Rope Pushdown: 30x14, 30x14, 42.5x9, 42.5x8, 30x10

[OGROK]

Rows: 115x18, 135x14, 155x10, 175x10, 205x8, 225x8, 135x10, 135x12
Chins: Bwx4, Bwx3, Bwx3, Bwx2
Preacher Curls: 55x16, 65x12, 65x10, 75x9, 85x7

[Wannabelean]

Nice work in here, man! Keep it up.

[mrelwooddowd]

Very stong, and consistent! Nice work!

[OGROK]

****ing weak workout today. Went down in flames. Might be my diet, might be that I have been going heavy for too long... Maybe just a ****ty day.

Deadlift: 135x18, 185x14, 225x14, 275x10, 315x9, 385x5, 405x1-2 (Couldn't hit lockout)
Shrugs: 135x17, 135x20, 155x18, 185x14, 205x12, 225x16, 275x12, 315x8

EDIT: Now it makes sense. Looking over my logs, last time I only got 385x4, today I got it for 5 hitting failure, and then I was probably burned out by the time I hit the 400's. No wonder.

[OGROK]

Yesterday:

Overhead Press: 45x22, 65x14, 95x10, 115x9, 140x5 or 6
DB Overheads: 40'sx14, 45'sx10, 50'sx8, 60'sx8
DB Upright Row 20'sx18, 20'sx20, 30'sx14, 30'sx12, 35'sx11
Face Pulls 50x22, 70x20, 80x17, 100x15

[OGROK]

A couple days ago:

DB Curl: 25'sx20, 30'sx15, 40'sx10, 45'sx8, 50'sx4
Overhead Cable Curl: 40x15, 60x10, 60x10, 70x7 Note: Don't like these, keep getting pulled forward.
Hammer Curls 30'sx10, 30's10, 35'sx6, 35'sx6
Tricep Dips BWx9, BWx9 ,BWx8, BWx7, BWx8
DB Extensions 20'sx14, 25'sx12, 25'sx12, 30'sx8, 30'sx10

Some other extensions

Sunday: Legs/Lower Back

Squat: 135x12, 185x10, 225x8, 245x8, 275x7, 305x5, 305x4
Stiff-Leg Deadlift: 135x12, 185x9, 205x8, 225x7, 225x6

Good day overall, might move all deadlifting to this day permanently... Should give me the extra edge I need in terms of recovery.

[OGROK]

Flat Bench: 135x10, 155x8, 185x6, 210x5, 210x5
Incline Db Press: 40'sx12, 50'sx8, 65'sx9, 75'sx5, 75'sx5
Dips: Bwx8, Bwx5 (Deeper), Bwx4
Skullcrushers: 45x10, 65x8, 85x3, 75x5, 75x5
Pulldowns: 50x8, 60x6, 80x6, 80x5

[OGROK]

Cranked up some ****ing Sepultura and hit the gym:

Deadlift: 135x10, 225x8, 315x6, 390x5, 390x4
Rows: 135x10, 185x8, 205x6, 225x8, 230x6-7
Chins: Bwx4, Bwx4, Bwx3
DB Curls: 30'sx10, 40'sx6, 50'sx3, 45'sx4, 40'sx4 (fixed form problem), 40'sx4
Hammer Curls: 30'sx6, 35'sx5-6

[OGROK]

Friday:

Military Press: 95x10, 115x8, 140x7, 145x4
DB Shoulder Press: 45x8, 50'sx6, 60'sx8, 65'sx4
DB Upright Row: 25'sx15, 30'sx12, 30'sx12, 35'sx8
Face Pulls: 80x16, 100x12-14, 100x16
Shrugs: 135x16, 225x12, 275x8, 315x9, 325x8, 335x7

[OGROK]

Squat: 135x10, 185x8, 225x6, 275x6, 285x6, 300x4 Trying to stay more upright, moved the bar up some.
Leg Press: 8platesx8, 10platesx6, 12platesx7, 12platesx6
Stiff-Leg Deadlift: 135x10, 185x8, 225x6, 225x6

[OGROK]

Flat Bench: 135x10, 165x8, 185x6, 205x4, 225x4-5, 225x4
Incline DB: 50'sx10, 60'sx8, 75'sx5, 75'sx4
Dips: Bwx8, Bwx6, Bwx5
Skullcrushers: 65x8, 85x4, 80x4
Pushdowns: 60x8, 80x6, 80x6, 50x11

[Cards]

nice numbers and consistency. i know alota people give you **** here but i think you have some good points. keep at it dude.

[Jorge Sanchez]

You don't get enough journal love. You've made some really solid progress over the past year and a half. Keep up the good work, dude.

[OGROK]

Hahaha thanks. Was getting kind of lonely in here. Anyways, tomorrow I got deadlifts and rows and ****... Been doing really well on rows lately so it should be interesting.

[joey54]

Flat Bench: 135x10, 165x8, 185x6, 205x4, 225x4-5, 225x4
Incline DB: 50'sx10, 60'sx8, 75'sx5, 75'sx4
Dips: Bwx8, Bwx6, Bwx5
Skullcrushers: 65x8, 85x4, 80x4
Pushdowns: 60x8, 80x6, 80x6, 50x11

Regardless of other discussions, good work here. Be careful with lower reps/heavier weights on those skull crushers. They can kill the elbows. Tou almost do a Max-Ot style workout. Have you ever thought of eliminating the warmups on the subsequent exercises of a bodypart? IE after you do your bench, jump right into the 75's with the dumbbell press. You are probably pretty warmed up already in chest and it may give you a few more reps. Just a thought.

[OGROK]

Regardless of other discussions, good work here. Be careful with lower reps/heavier weights on those skull crushers. They can kill the elbows. Tou almost do a Max-Ot style workout. Have you ever thought of eliminating the warmups on the subsequent exercises of a bodypart? IE after you do your bench, jump right into the 75's with the dumbbell press. You are probably pretty warmed up already in chest and it may give you a few more reps. Just a thought.

Hey, thanks for the advice. With skullcrushers I go behind the head with a curl bar which seems to take a lot of the stress off my elbows. Haven't had any pain or problems with them so far, so I'm just going to keep doing them for now. Might end up using elbow wraps on them or something in the long run for safety. I do less warm ups on subsequent exercises. I don't know how well it would work if I completely skipped the warm-ups, however. The exercises feel quite a bit different, so I like to do one or two sets just to get used to the weight. For me it's more about warming up the movement and getting in the groove than it is about actually warming up the muscle. I have been trying to cut down on the number of warm-up sets I use anyways, I might give your suggestion a shot.

[joey54]

I can see the need to get a feel for the different movement, so that makes sense. Maybe cut those warm up set reps down a bit, just enough to get a feel for the weight. Thats something I might try. So using incline DB's as an example again, maybe do 50's x4, 65's x2, then try 80's for 4-6 for the two working sets. You will smash the weights!

[OGROK]

Yeah I might try something like that... Good idea, thanks man.

[OGROK]

Deadlift: 135x10, 225x8, 315x6, 355x4, 390x4, 390x4 (****ing belt was pinching me, I think this belt is too small now... Didn't get as many reps but my form was nowhere near as ****ty as last time so whatever.)
Bent Rows: 135x10, 185x8, 205x6, 240x6, 240x6 **** yeah
Chins: Bwx4, Bwx4, Bwx3
Db Curls 25'x10, 30'sx6, 40'sx5, 40'sx4
Preacher Curl: 75x4, 85x3, 80x4, 55x9
Hammer Curl: 30x6, 30x6

[OGROK]

Overhead Press: 95x8, 115x6, 135x4, 150x5, 150x4
Db Overhead Press: 50'sx4, 60'sx8, 65'sx5
Db Upright Row: 30'sx14, 35'sx10, 35'sx8
Face Pulls: 80x12, 100x14, 100x14, 110x14
Shrugs: 135x8, 225x10, 315x6, 340x7, 345x6, 225x10

[ZenMonkey]

Rows and OH Pressing are looking really solid man. Great work!

[Cards]

That's some sick oh pressing man keep that **** up

[joey54]

Good job on the overhead presses.

[OGROK]

Sup, thanks guys. Yeah, I'm really strong at overheads and rows all of the sudden, kind of surprised me. Anyways I should have some new stuff up tomorrow so check back.

[Jorge Sanchez]

No kidding, your rows and OH work are real strong. Nice work, OGROK.

[Twirl]

just got done reading through your journal and you've made some great progress in here man. Your work looks real strong and consistant, keep it up man.

[OGROK]

Squat: 135x10, 225x6, 275x4, 305x4, 305x3 (Turns out the problem I was having was I was descending too fast and going basically ass to ground even though I had no intention of going that low... I slowed down the descent on the second set and every rep was pretty much perfect, right at/below parallel.)
Leg Press: 360x6, 540x8, 565x8
Stiff-Leg Deadlift: 135x10, 185x6, 225x8, 225x7

[OGROK]

Flat Bench: 135x10, 185x6, 205x4, 225x3-4, 225x2 ****ing **** 225x1 **** this
Incline Db Press: 60'sx6, 80'sx4, 80'sx2
Dips: Bwx8, Bwx6, Bwx6
Skullcrushers, 65x6, 80x7, 85x4
Pushdowns: 60x6, 80x6, 80x6

What a ****ty workout, totally burned out on flat bench. My numbers won't ****ing move up on any of the important **** I do.

[Cards]

dude sometimes we have those ****ty days. i remember hitting flat hard one day than coming back and couldn't do ****. just forget about it and go at it hard again next time.

[OGROK]

Rows: 135x8, 185x6, 225x4, 245x6, 245x6
Chins: Bwx4, Bwx3, Bwx3
Db Curls: 30'sx8, 45'sx6, 45'sx6, 30'sx7
Hammer Curls: 30'sx6, 30'sx7, 30'sx7

No deadlifts today, don't have time for that **** with 2 exams tomorrow and I need a break from them anyway.

[OGROK]

Overheads: 95x10, 115x6, 135x4, 155x3, 155x3, 160x2
DB Overheads: 50'sx4, 65'sx6, 65'sx5
Face Pulls: 60x12, 60x12, 60x14 (This stack is harder than the other one)
Shrugs: 135x10, 225x8, 315x6, 350x6, 350x6

[OGROK]

Squat: 135x8, 225x6, 275x2, 315x1, 340x1, 340x1, 350x1 Spotter assisted first set of 340, next set I nailed it, then I nailed 350.
45 Degree Hypers: Bw+35x12, Bw+35x12, Bw+35x10, Bw+35x10
Captain's Chair: Bwx26, Bwx20, Bwx16, Bwx15

[Jorge Sanchez]

Awesome squat singles, dude. That overhead press is sick, too.

[OGROK]

Thanks man. I think 360 will be my bitch pretty soon.

[OGROK]

Incline Press: 115x8, 135x6, 155x4, 175x2, 185x2, 205x1, 215x1, 225x0, 220x0
JM Press: 95x10, 115x10, 115x8, 115x8
Chest Supported Row: 135x8, 135x8, 135x8, 145x8
Face Pulls: 60x20, 60x20, 60x20, 60x20
DB Curls: 30'sx8, 40'sx6, 40'sx5, 30'sx5 dropset

[OGROK]

Deadlift: 135x10, 225x6, 315x3, 345x3, 365x2, added belt 385x2, 405x1, 425x1, 440x1 No straps, only chalk and a belt
Glute-Ham Raise: Bwx4, Bwx5, Bwx5, Bwx5 (assisted myself for some of the reps)
Abs 3 sets

[OGROK]

ME Bench 2-26-09

2 Board (Pinky on ring): Barx10, 95x10, 135x6, 175x6, 185x3, 205x3, 225x2, 240x1, 250x0, 245x0, 225x2, 225x1 (Accidentally reracked weight), 225x2
JM Press: 115x6, 125x6, 135x6, 155x2, 140x5
Pushdowns: 70x8, 70x6, 60x8, 60x8

Any thoughts? Trying to get 315 raw before I start with shirts and ****.

[OGROK]

Upper Back Assist. 2-28-09

Chest Supported Row 2platesx10, 3platesx10, 4platesx8, 4platesx8
Iso Low Row 225x10, 265x8, 265x8
Pulldowns 100x14, 140x10, 160x8, 160x8
Shrugs 225x10, 315x10, 315x10, 335x8, 355x7
Db Curls 35'sx8, 40'sx8, 40'sx7, 40'sx6
Hammer Curls 30'sx6, 30'sx7-8, 30'sx7, 30'sx7

[OGROK]

DE Bench 3-03-09

Speed Bench
(Pinky on ring)
45x10
95x10
150x3
150x3
150x3
(Split ring)
150x3
150x3
150x3
(Index on ring)
150x3
150x3

Incline Press
135x8
155x8
165x8
170x8
180x5

Skullcrushers
65x10
75x8
80x8
80x8

Rope Pushdowns
70x10
70x10
70x10
70x10

[Jorge Sanchez]

Nice work on the 440 DL the other day. Things are looking good in here.

[OGROK]

Thanks man. My bench stalled out a long time ago and my goal right now is to press 315 raw and then look into getting into shirts... Still planning on doing squats and deadlifts in training, but only training my bench press for competition ATM...

[OGROK]

Upper Back Assist. 03.05.09

Rows
135x10
185x10
205x8
225x8
225x8
235x8
245x6

Chest-Supported Rows
3 Platesx6
4 Platesx6
4 Platesx6

Shrugs
225x10
315x8
315x8
345x7

Db Curls
35'sx8
40'sx7-8
40'sx7-8
40'sx8

Hammer Curls
30'sx8
30'sx10
30'sx8
30'sx9

[OGROK]

Recent workouts that I never posted

Chest/Triceps

Flat Bench 45x10, 95x10, 135x8, 185x8, 205x6, 205x6, 225x4
Incline DB Press 60'sx8, 70'sx7, 70'sx7-8, 75'sx6
DB Skullcrushers 30'sx10, 30'sx10, 30'sx10, 30'sx7
Pushdowns: 60x8, 70x8, 70x8, 80x7, 80x5

Legs

Squat 135x10, 185x4, 225x6, 265x6, 285x6, 300x4
Hack Squat 180x6, 230x5, 230x5
Leg Curl: 80x10, 110x10, 140x10, 170x8

Shoulders/Arms

DB Overheads 45'sx10, 50'sx8, 55'sx6, 65'sx8, 70'sx6, 70'sx6-7
BTN Extensions: 50x10, 60x8, 70x6, 70x5, 70x5
Rope Ext: Stackx8, Stackx7... lol this gym sucked
Pinwheel Curls 35'sx8, 40'sx6, 50'sx3, 45'sx6
DB Preachers: 25'sx10, 25'sx10


Back/Biceps

Deadlift 225x6, 315x6, 345x4, 390x4, 390x4
Rows: 135x8, 185x6, 225x6, 245x5-6, 245x4
DB Curls: 30'sx6, 40'sx9, 45'sx6
Hammer Curls: 35'sx10, 40'sx7, 40'sx8

Chest/Triceps

Flat Bench 45x10, 135x8, 175x6, 190x4, 210x7, 220x5
Incline DB Press 65'sx6, 75'sx8, 80'sx5
CGBP 135x6, 155x4, 175x7, 185x5 w/ a little help on last rep
Pushdowns 60x8, 80x8, 90x5, 90x5

[Jorge Sanchez]

Looks like you're well on your way to that 315 bench. Looking good in here, as always.

[OGROK]

Thanks bro. I did some thinking and I'm probably not going to compete in powerlifting/benching. Just ain't my thing. I'm just lifting heavy now trying to get the swole. Which means business as usual. Been working on improving my diet, cutting down on the carbs etc.. I have a lot of muscle mass right now and if I could get my bodyfat down I would be pretty big. I figure I can lean out while getting stronger if I get better quality calories and less carbs.

[OGROK]

Squat: 135x8, 185x6, 225x6, 275x4, 300x5, 305x2 (****ed up), 305x4
Leg Press: 8Platesx6, 10Platesx4, 13platesx6, 13plates+25x3
Ghr: 4 ****ty sets catching myself on handles... It's either the machine not being set up for this **** (it's basically a roman chair) or me being a weak bitch. Will probably just end up doing rotating leg curls and SLDL.

[OGROK]

Military Press: 95x8, 115x6, 35x4, 145x6, 150x5
DB Overheads: 50'sx6, 65'sx4, 70'sx7, 75'sx4
Cable Upright Row: 80x8, 100x6, 120x6, 120x8, 140x8
Shrugs: 225x8, 275x6, 315x6, 345x7, 350x6, 350x6

[OGROK]

Deadlift: 225x8, 275x6, 315x6, 345x4, 375x2, 390x5, 395x4
Rows: 135x8, 185x6, 225x4, 240x4, 240x5, 240x6
Pulldowns: 120x8, 140x6, 200x3-4, 180x5, 180x5
Db Shrugs: 100'sx20, 100'sx16, 100'sx15-16

[OGROK]

Flat Bench: 135x8, 165x7, 185x6, 205x4, 225x5, 225x5, 230x4
DB Inclines: 65'sx6, 75'sx2, 80'sx6, 80'sx6, 85'sx4
Bar Curl: 75x8, 85x4, 100x9, 115x4, 110x5
DB Curl: 50'sx2-3, 45'sx4-5, 45'sx6
Hammer Curl: 40'sx7, 40'sx6-7

[OGROK]

Squat: 135x8, 185x6, 225x6, 265x4, 285x2, 305x6, 305x5, 315x3
Leg Press: 490x8, 600x10, 690x7 (Diff. leg press than I usually use)
Leg Curl: 135x15, 180x8, 180x8, 180x7

[joey54]

Leg curls? Did you change your opinion about them?

[OGROK]

Leg curls? Did you change your opinion about them?

I am using them because I don't know if I can handle SLDLs and Deadlifts heavy inside the same week + I was lifting with my friend and he sped through his deadlift workout really fast and was waiting for me to finish up. I don't like them, but pretty much every hamstring exercise sucks. Don't know whether leg curls actually build functional strength but they do work pretty well for size. Would have done GHRs (this other gym actually has a decent GHR setup) but didn't have enough time. Anyways at the gym I was training at today the leg curl is plate loaded so it wasn't as ****ty as usual.

[joey54]

I see. Can always do them with a dumbbell too.

[OGROK]

I guess man, I never bothered trying to do SLDL with dumbbells b/c I figured they just wouldn't be heavy enough.

Anyways here is today's ****:

Overheads: 95x8, 115x6, 135x4 145x1, 150x6, 155x5, 160x3
Laterals: 25'sx10, 30'sx10, 40'sx6, 40'sx7, 40'sx7
CGBP: 135x6, 155x4, 165x2, 165x2 (playing around with grip width), 175x8, 185x5, 185x4
Pushdowns: 70x4, 90x6, 90x6, 90x5

[joey54]

I was talking about the leg curls. Good work with the presses.

[OGROK]

Yesterday did some upper back work... Didn't have the time/motivation for deadlifts with the gigantic pile of busywork/exams I got to deal with... Don't have the log with me since I lost the sheet of paper I was writing **** down on with but I worked up to 5 plate T-Bar Rows for a couple sets of 6 reps, then 180-190lb pulldowns for about 3 sets of 8, then shrugs up to 355lbs for 8. My traps/upper back feel like they have been run through a blender.

Anyways gonna do some chest tonight, I'll be back later with details.

[OGROK]

Flat Bench 135x8, 165x6, 185x4, 205x2, 235x4, 235x4, 240x3
Incline DB 70'sx4, 85'sx6, 85'sx4, 90'sx1
Bar Curl 75x6, 105x6, 105x6, 105x5
DB Preachers 35'sx6-8, 35'sx8, 40'sx5

[OGROK]

Seated Overheads: 135x6, 145x4, 160x5, 160x4, 160x4
Close Grip Bench: 135x6, 155x4, 165x3, 185x6, 190x5, 190x5
Pushdowns: 90x8, 100x5, 100x5

[OGROK]

Squat 135x8, 225x6, 265x4, 295x2, 315x4, 315x4, 315x3
Leg Press 10platesx6, 13platesx6-7, 13platesx5
Leg Curl 125x10, 145x4-5, 135x5

[-JM-]

Holy **** dude, strength is goin through the roof in here. Super job!

[OGROK]

Thanks man. Thinking less and just focusing on lifting heavier always seems to work best for me.

[OGROK]

Barbell Row 135x10, 185x6, 205x4, 225x8, 235x7, 245x5-6
Pulldowns 190x7, 200x5-6
Rack Pulls 315x6, 405x4, 4905x2, 515x4, 515x4

[OGROK]

Flat Bench: 135x8, 165x6, 185x6, 205x4, 225x2, 240x5, 240x3
Incline DB: 75'sx4, 85'sx6, 85'sx6, 90'sx4
Barbell Curl: 75x8, 95x9, 105x6, 105x6, 110x3
Dumbbell Curl: 45'sx7, 50'sx4
Hammer Curl: 40'sx7, 40'sx6

[OGROK]

Squat: 135x10, 225x6, 275x4, 295x2, 315x5, 315x4
Leg Press: 690x10, 780x7, 800x6
GHR: Bwx8, Bwx8, Bwx6
Leg Curl: 145x10, 155x8

[OGROK]

Haven't really been keeping this up to date.

Yesterday:

Barbell Row 135x10, 185x6, 205x4, 255x7-8, 265x8, 270x7
Chins Bwx6, Bwx4-5 (**** gravity)
One-Arm DB Rows 80'sx6, 100'sx10, 100'sx9
Deadlifts 225x8, 315x6, 365x4, 395x3, 395x4

[OGROK]

Flat Bench 135x10, 185x6, 205x4, 240x3-4, 235x3-4
Incline Press 135x6, 184x4, 205x3-4, 205x3-4
Flat DB Press 70'sx4, 85'sx5-6, 85'sx5
Barbell Curl 65x8, 85x6, 105x7-8, 110x4, 110x2
Alt Db Curls 45'sx5, 45'sx5
Hammer Curls 40'sx8-10 (?)

[Cards]

final exams ****ing blow but atleast you're making time for the gym man. everything should be ending soon then summer. great effort all around, your bb rows are crazy.

[OGROK]

Thanks man. And final exams do ****ing suck. I got another week of waiting and then I get slammed with 6 exams. Anyways I did legs earlier today, or yesterday technically... So here it is:

Squat: Barx10, 135x8, 225x6, 275x4, 315x6, 315x4 (Probably could have gotten 5 but my descent sucked and I hit the pins)
Leg Press: 600x6, 690x4, 780x6, 780x6
Stiff-Leg Deadlift 135x8, 225x6, 275x6, 275x5 (These are incredibly effective and tough if done on a platform for more ROM)
Leg Curls 135x16, 180x6-8

[joey54]

Nice work with legs. A longer ROM with SDL's can be good, just be extra cognizant of the lower back when doing them.

[OGROK]

Yeah man... Don't wanna **** out my spine... Anyways did shoulders/triceps yesterday:

Seated Overheads: Barx10, 95x8, 115x6, 135x8, 145x8, 155x6 (last time I did this I was terrible at them... Just needed my form to adjust I guess)
DB Overheads: 60'sx6, 70'sx2, 75'sx7, 80'sx5
Lateral Raise couple warmup sets, then 40'sx8, 40'sx7-8
CGBP: 135x6, 185x4, 195x5, 195x4-5
BTN DB Extensions 70'sx5-6, 70'sx4-6 (Can't really remember)
Pushdowns 90'sx5-6, 90s'x4-6 (can't remember this exactly either)

[OGROK]

T-Bar Rows 90x10, 135x6, 180x4, 235x6, 240x6, 240x6-7
Chins Bwx7, Bwx6, Bwx5
DB Rows 100'sx6, 100'sx6-8
Deadlift 225x6, 315x6, 365x4, 400x4, 405x3

[OGROK]

Squat 315x6, 320x4
Leg Press 14platesx6, 14platesx5
SLDL 315x6, 315x5-6
Leg Curl 225x5, 225x4-5

[OGROK]

Friday: ME Bench

ME Bench
45x16, 95x12, 115x8, 135x6, 145x6, 175x4, 185x2, 195x1, 205x1, 225x1, 240x1 (weight was uneven), 250x1 (PR)
Incline DB 45'sx12, 70'sx10, 70'sx8, 70'sx8
JM Press: 65x10, 65x10, 65x10, 95x6, 95x6, 95x3-4, 65x10 (Still getting used to the form)
DB Skullcrushers (elbows in) 20'sx10, 20'sx9, 20'sx8 20'sx7

Monday: DE Bench

DE Bench 135x3, 135x3, 135x3, 135x3, 135x3, 135x3, 135x3, 135x3, 135x3
Illegal Wides 135x8, 185x8, 185x8, 185x10
Deloaded Bar Extensions 60x12, 70x8, 70x10, 70x8, 70x10, 70x10, 70x10
T-Bar Rows 2platesx12, 3platesx10, 4platesx8, 4platesx8, 4platesx8, 4platesx7
Alt DB Curls 45'sx8, 45'sx6, 40'sx8
Hammer Curls 30'sx10, 30'sx10, 30'sx10

Tuesday: Upper Back Accessory

Pulldowns 120x10, 140x10, 140x10, 140x10
Bench Rows 90x8, 140x6-7, 110x10, 110x10, 110x8, 90x10
Shrugs 225x10, 315x10, 315x12, 315x10
Rear Delt Raise 25'sx12, 25'sx12, 25'sx12, 25'sx12
Machine Preacher 25x20, 35x20, 35x20, 35x20

[joey54]

Friday: ME Bench

ME Bench
45x16, 95x12, 115x8, 135x6, 145x6, 175x4, 185x2, 195x1, 205x1, 225x1, 240x1 (weight was uneven), 250x1 (PR)
Incline DB 45'sx12, 70'sx10, 70'sx8, 70'sx8
JM Press: 65x10, 65x10, 65x10, 95x6, 95x6, 95x3-4, 65x10 (Still getting used to the form)
DB Skullcrushers (elbows in) 20'sx10, 20'sx9, 20'sx8 20'sx7

Monday: DE Bench

DE Bench 135x3, 135x3, 135x3, 135x3, 135x3, 135x3, 135x3, 135x3, 135x3
Illegal Wides 135x8, 185x8, 185x8, 185x10
Deloaded Bar Extensions 60x12, 70x8, 70x10, 70x8, 70x10, 70x10, 70x10
T-Bar Rows 2platesx12, 3platesx10, 4platesx8, 4platesx8, 4platesx8, 4platesx7
Alt DB Curls 45'sx8, 45'sx6, 40'sx8
Hammer Curls 30'sx10, 30'sx10, 30'sx10

Tuesday: Upper Back Accessory

Pulldowns 120x10, 140x10, 140x10, 140x10
Bench Rows 90x8, 140x6-7, 110x10, 110x10, 110x8, 90x10
Shrugs 225x10, 315x10, 315x12, 315x10
Rear Delt Raise 25'sx12, 25'sx12, 25'sx12, 25'sx12
Machine Preacher 25x20, 35x20, 35x20, 35x20

So switching to powerlifting. Bench only?

[BigCorey75]

yo, good numbers in here, are you trying to compete in a PL comp soon?

[OGROK]

So switching to powerlifting. Bench only?

Yeah, bench only. I'm still gonna squat and deadlift though, more for reps and **** though.

Anyways...

Wednesday: Lower/Core

Cambered Squats 135x8, 225x6, 235x8 (uneven), 245x8, 225x8
These are a lot ****ing harder than normal back squats, feels like the weight is pulling me forward. Makes me want to puke.
Reverse Hyper 100x10, 100x15, 100x12, 100x12

Feeling pretty nauseated so I just left after all this.

[OGROK]

Friday: ME Bench

Floor Press Barx12, 95x10, 115x8, 135x8, 155x6, 175x3, 185x3, 205x1, 225x1, 231x1, 255x1, 260x0
Rack Lockouts 135x8, 185x6, 225x6, 250x8, 265x8, 275x8, 285x7
Panora Press 40x12, (switched cable stations), 70x12, 70x12, 70x12
Face Pulls 90x16, 90x15, 90x15
Db Curls 40sx8, 40sx8, 40sx6

[slashkills]

Strong stuff dude!

[OGROK]

Thanks bro.

[JSully]

you've got a strong deadlift, why do you want to do bench only?

[OGROK]

I want to keep my training simple. I don't want to have to go thru learning 3 different types of gear while training in bodybuilding gyms. I might do push-pull though since my deadlift is pretty good and from what I have heard DL gear isn't that complicated.

Monday: Upper Back/Biceps
Rack Pulls 135x8, 315x6, 405x6, 495x6, 515x6
CG Pulldowns 90x10, 120x8, 160x8, 170x7, 170x6-7
Bench Rows 120x12, 120x10, 120x10, 120x10 (not sure what the bar weighs, just guessing 25lbs)
Machine Preachers 100x12, 100x12, 100x10, 100x9-10
Hammer Curls 35sx10, 30sx10, 30sx10
DB Preachers 20sx10, 20sx10

[OGROK]

Tuesday: DE Bench

DE Bench:
Barx10
115x6
115x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3

Illegal Wides:
135x10
175x10
175x10
175x10

Incline DB:
65sx10
65sx10
60sx10

One Arm BTN Extensions:
20sx10
20sx10
20sx10
20sx10

[slashkills]

You asked a question about what muscles you should focus on for raw bench in the PL section right? I seen this answer to a similiar question on an elitefts.com Q&A.

By Josh mcmillan

For raw bench or shirted bench triceps are the key. Also, back work is a MAJOR contribute to your bench raw or shirted also. For me, triceps, back, then shoulders in that order. When you are benching, once the bar gets down to where you touch, you should be then flaring your lats to jam the bar off your chest and then pushing with your triceps at the same time. Then your triceps and shoulder will carry over to lockout. For me, I use my shoulders for stability and lockout mostly.

I would advise to really hit your lats and triceps and that will help out your bench.

maybe that wil help you out

[OGROK]

You asked a question about what muscles you should focus on for raw bench in the PL section right? I seen this answer to a similiar question on an elitefts.com Q&A.

By Josh mcmillan


maybe that wil help you out

Actually, I was the one who sent that question in, lol... So yeah, anyways I'm probably going to chill a bit with the delt-heavy assistance work and do more tricep work.

[slashkills]

haha really? i found another question on there from gatorman who is a member here too.

[OGROK]

Thursday: Light Back

Cable Rows
100x10, 100x16, 100x16
Pullovers 3x12
Hypers
Bwx20, Bwx20, Bw+25x20

then I did a few sets of biceps and took off

[OGROK]

Friday: ME Bench

Close Grip Bench
Barx10
95x8
115x8
135x6
155x3
175x2,
185x2
195x1
210x1
225x1
245x1
185x8
185x6
185x6
185x8

Panora Pressdown
70x10
90x8
90x8
90x8
90x8

[JSully]

closegrips look good, what are panora pressdowns?

btw, how much do you weigh?

[OGROK]

Panora pressdowns are tricep extensions w/ a rope focusing on the lockout... I weigh around 242 at the moment. I was doing the bulking thing for a while but now I am trying to get stronger at my weight and compete in either 242 or 220.

[OGROK]

Monday: Upper Back

Bent Rows 135x10 135x16 185x8 205x7-8 205x6
DB Rows 100sx8 100sx8 100sx8 100sx8
Shrugs 225x15 315x10 315x10 315x10
Machine Preachers 100x10 100x10 100x10 100x10
DB Preachers 30sx8 30sx7 30sx6

[JSully]

are you following a specific routine or just going in there and SFW?

I may have to give those panora pressdowns a shot and those db rows are looking good..

[OGROK]

I have ME Bench, DE bench, and then 2 upper back days, and then I do legs whenever I get around to it. After I do the ME/DE stuff I'm doing tricep assistance exercises and other pressing exercises. I don't do any rows on the bench days. If I do deadlifts/rack pulls I do them on one of the back days and the other one is a bit more light. I don't do the same assistance work every time I step into the gym.

[joey54]

Looking good so far og.

[OGROK]

Thanks bro.

Tuesday: DE Bench

DE Bench Barx10, 95x8, 115x6, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3
JM Press Barx10, 95x8, 95x7, 95x5-6
Flat DB Press 60sx10, 75sx8, 75sx8, 70sx8
DB Extensions 25sx8, 25sx6, 20sx8, 20sx8

[OGROK]

Yo sorry for the lack of updates. I got a new apt and I ain't got internet yet. So heres all my training for the last week.

Mon Aug 24th ME Bench

Incline Press
45x10
95x10
115x8
135x6
155x6
175x3
185x3
195x2
205x2
215x1
225x1
235x1
245x1 (20lb pr i think)

Floor Press
135x10
205x9
225x5
-added 40lbs chain-
185+chainx8
205+chainx4-5

DB Extensions
25sx10, 25sx10, 25sx8, 25sx6-7

Tue Aug 25th Upper Back

Deadlift 135x10, 225x8, 315x6, 365x4 405x4
CSR 45x12, 90x8, 135x4-5, 105x7, 105x7, 105x6
Rope Rows 132x16, 156x10, 108x14 (diff station)
Wide Grip Pulldowns 144x10, 144x8, 132x10, 132x6
Rear Delt Raises 25sx10, 25sx10, 25sx10
Db Curls 45sx6, 40sx5, 40sx5
Hammer Curls 35sx12, 35sx12, 35sx10

Thurs Aug 27th Legs

Squat 135x8, 185x8, 225x6, 305x6, 315x7-8, 225x10, 225x10, 225x10
GHR Bwx10, Bwx6, Bwx6

Fri Aug 28th DE Bench

Speed Bench: 45x10, -add 20lbs chain- 45x10, 135+chainsx3, 135+chainsx3, 135+chainsx3, 135+chainsx3, 135+chainsx3, 135+chainsx3, 135+chainsx3, 135+chainsx3, 135+chainsx3
Jm Press -using 20lbs chain- 45+chainx10, 65+chainx10, 85+chx8, 85xchx8, 95+chx7
Tate Press 45sx6 (sloppy), 35sx7, 35sx6, 35sx8, 35sx5
Panora Pressdown ?x5, (switched station) 60x9, 60x8-9, 60x7, 60x6

Sat Aug 30th Upper Back

One Arm DB Rows 60x10, 80sx10, 105x10, 105x10, 105x10
Cable Rows 85x12, 144x12, 144x10, 144x12, 144x12
Shrugs 225x15, 315x15, 315x15, 315x15
Face Pulls 84x15, 84x15, 84x15, 84x15
Db Curls/PW Curls/Hmmr Curls 40sx8, 40sx4-5/45sx10, 45sx6/40sx8-10, 35sx10

[OGROK]

ME Bench 8-31-09

Raw Bench
(pinky on ring)
45x10
95x10
115x10
135x6
155x6
175x4
185x3
(index on ring)
195x2
205x1
225x1
240x1
255x1 (PR)
265x1 (PR)
(add 4 board)
225x8
250x9
275x6 + 2 reps from spotters
285x3

DB Extensions

30sx8, 30sx6, 30sx6, 30sx6, 30sx6

So I added about 15 lbs to my bench in a month, not bad lol...

[joey54]

15 lbs is not too shabby.

[OGROK]

Ahaha yeah

This **** is working pretty well. Maybe I'll break 300 before the end of the year.

[joey54]

Ahaha yeah

This **** is working pretty well. Maybe I'll break 300 before the end of the year.

I think that is quite realistic and you will.

[OGROK]

Yo thanks bro. I just got to put in the work, that's all.

9-01-09 Upper Back/Assistance

DB Bench 60sx10, 75sx8, 75sx8, 75sx8
T-Bar Rows 2platesx12, 3platesx10, 4platesx8, 4platesx8, 4platesx8, 4platesx8
Pulldowns 180x7, 168x8, 168x7
Rear Delt Raise 30sx10, 30sx10, 30sx10, 30sx10
Preachers 4x10
Hammer Bar Curls 4x8-10

[OGROK]

DE Bench 9-4-09

Flat Bench
warmup
9x3@145+20lbs chain

Jm Press
95x8 115x8 115x8 115x8

Elbows Out Extensions
30sx10 35sx8 35sx8 40sx8 40sx8

V-Bar Pressdowns
108x10, 132x9, 120x10, 120x9

[OGROK]

9-5-09 Assistance Work

CSR 45x10, 90x10, 90x10, 90x10, 90x10
Chins Bwx8, Bwx6, Bwx5
Tricep Dips Bwx15, Bwx15, Bwx11
Face Pulls 96x12, 96x12, 96x12, 97x12
One-Arm DB Preachers 35x10, 35x10, 35x6
Wrist Roller 3 sets

[OGROK]

ME Bench 9-8-09

Floor Press
45x10x2, 95x10, 135x8, 155x5, 175x5, 185x3, 195x2, 205x2 225x1 235x1 250x1
265x1 (fast)
CGBP 135x8, 185x6, 205x6, 205x6-7, 210x5
Panoras 84x8, 84x8, 84x8, 84x6
Chest Supported Rows 90x10, 90x10, 90x10, 90x8

[OGROK]

I am adjusting my goals. I don't just want to bench 315, I want to deadlift 500 and squat 405 by next year. So ME and DE lower work is back into my split. These gyms I work out at aren't well equipped for this **** but I will find a way.

[OGROK]

Deadlift 135x10, 225x6, 275x5, 315x3, 365x2, 405x1, 425x1, 445x1, 460x1 20lb pr, 455x1 (i suck at math), 470x0 (grinds to a stop at my knees)
GHR Bwx8, Bwx8, Bw+25x7, Bwx8, Bw+25x5, Bwx8
Standing Abs 120x4x20
Biceps/Forearms 5-6 sets

[joey54]

I am adjusting my goals. I don't just want to bench 315, I want to deadlift 500 and squat 405 by next year. So ME and DE lower work is back into my split. These gyms I work out at aren't well equipped for this **** but I will find a way.

Good plan.

[OGROK]

9-12-09 DE Bench

Speed Bench warmup, 160x3, 155x3x8
JM Presses 95x8,115x8, 115x8, 115x8, 115x6
DB Extensions 30x8, 30x8, 35sx9, 35sx5-6, 30sx8, 30sx7
Floor Rows 135x10, 185x10, 225x6, 205x8, 205x10, 205x9
Decline Situps w/ 25lb plate behind head Bw+25x13, Bw+25x12 (lol this is hard), Bwx20, Bwx20

I wanted to use chains today but my gym was closed so I had to use the student rec.

[OGROK]

9-14-09 DE Squat

DE Squat w/ Parallel Box - warmup, 10x2 @ 245
Seated GMs 135x10, 185x10, 225x10, 225x10, 225x10
Kneeling Abs 72x20x4
Shrugs 315x15, 315x20, 405x8, 405x8

[OGROK]

ME Bench 9-15-09

Close Grip Bench
45x10 95x10 135x6 165x5
185x3
205x2
225x1
240x1
250x1
260x1 15lb pr
Reverse Grip Bench
135x8
185x6
195x6
205x4-5 (almost dumped the bar on my face)
Skullcrushers (index on smooth) 45x10, 85x8, 95x4 85x4
Biceps/Forearms

[OGROK]

Zerchers Off Pins 45x10, 135x8, 185x6, 225x4, 250x3, 275x2,
295x1
315x1
335x0 bar wouldn't budge
325x1
Round Back GMs 135x6, 175x6, 205x6, 225x6 245x6, 265x6
Standing Abs 5-6 setsx20
Pulldowns 132x10, 156x10x3

[OGROK]

DE Bench 9-19-09

DE bench warmup, 9x3 w/ 155
JM presses w/ medium grip Barx10, 95x8, 115x7, 115x6, 115x7-8, 105x8, 105x10 reps felt a lot cleaner when i lowered the weight...
Flat DB Presses 70sx10, 75sx10, 75sx7, 70sx8
Db extensions 3x10 w/ 30s
Floor Rows 135x10, 3x10 w/ 205

I've decided that I may need to bring up my front delts a bit

[OGROK]

Did some extra accessory work for triceps, delts and abs today.

[OGROK]

DE SQ/DL 9-21-09

Box SQ (Parallel) - warmup, 245x2x10
Back Extensions Bwx20, Bw+25x20, Bwx45x15, Bw+45x15, Bw+45x15
Speed DL - warmup, 315x1, 335x1x3, 345x1, 355x1 (i need to lower the weight a lot here)
Incline Abs 4x20

ME Bench 9-22-09

Incline Press (Pinky on ring)
45x10, 95x10, 135x6, 155x5, 175x4, 185x3, 205x2,
225x1
235x1
250x1 (5lb pr)
255x1 (10lb pr) These last two sets were slow as ****kk
Illegal Wides
135x10
185x8
205x6
225x6
235x5
Skullcrushers 75x8, 85x5, 75x6, 75x6-7
T-Bar Rows 3platesx8, 4platesx8, 4platesx8, 4platesx8

[joey54]

Smart to realize to lower the weight on the deads. Play around with 225 to start and focus on the speed.

[OGROK]

Yo thanks man. For some reason I thought deadlift speed singles were to be done with 80%, lol...

Parallel Box SQ off bench 135x8, 185x6, 225x5, 265x3, 305x3, 315x2, 335x2, 355x1
375x1
385x1 (feet uneven)
405x1
425x1 (dropped onto box too fast)
435x1
445x0 (was going up and suddenly the weight threw me off balance and dumped over my head, scary as ****. pins were set way too low and it hit me really ****ing hard on the back of the head. i'm surprised it didn't knock me out...)
GHR Bwx10, Bw+35x8, Bw+35x6, Bw+35x6
Standing Abs 120x20, 120x20, 132x20, 132x20, 144x20, 144x20

[OGROK]

Did some extra assist work today -- pushdowns, shrugs, curls, etc...

[OGROK]

So I went do Detroit Barbell today and trained with JJ, Clay, Mike and the rest of the crew. I knew I was in trouble when I walked in the door and saw a bunch of guys finishing up their workout doing 170lb dumbbell floor presses for sets of 8. Trained with them for about two hours. They said my upper back sucks and I need to do more rows.

we ****ed around for awhile before they decided to quad a black band for floor presses for some pretty crazy bar tension. was shaking so hard I could barely get one rep, felt like i was wrestling with an anaconda. gave up on that pretty quick.

Flat Bench w/ Fat Bar -- couple sets of warmups, 115x10, 160x6, 205x5, 220x3, 235x1, 245x1,
255x1
265x1
275x1
*3board*
290x0
290x0 i suck at board presses
*4board*
290x2
Flat DB Presses 70sx10, 80sx8, 90sx6, 100sx5, 100sx3
Rolling DB Extensions 40sx5, 40sx5, 40sx4, 40sx4, 40sx4

[OGROK]

9-29-09 ME DL

Low Rack DL (using lowest pin) 135x10, 225x6, 275x6, 315x6, 385x4, 405x2, 425x1
445x1
465x1
485x1
495x1
505x0
505x1

RB GMs w/ Manta Ray
135x8
135x8
135x8

Decline Sit-ups BWx20x4


10-01-09 DE Bench

warmup , 9x3 w/ 135+20lbs chain
JM Presses 95x10, 105x10, 115x8, 125x6, 135x5-6
Rack Shoulder Press 95x6, 135x6, 155x5-6, 165x4
Elbows Out Extensions 35sx10, 40sx10, 40sx10, 45sx6, 45sx6

[OGROK]

10.2.09 Upper Back

T-Bar Rows 145x8, 190x8, 190x8, 200x6
Chins Bwx6, Bwx4, Bwx6, Bwx5, Bwx6
Shrugs 225x20, 315x20, 315x20, 315x20
Face Pulls 108x15, 108x15, 108x15, 108x15

10.3.09 ME Bench

Flat Bench
45x10
95x8
135x6
155x6
195x4
205x2,
225x2
245x1
Add 2ply Phenom + Wraps
315x1 off 2brd
355x1 off 1brd
365x0 off chest

Close Grip Bench
135x6 185x6, 205x6, 225x5, 225x4

DB Floor Press

80x8, 100x3, 90x6

[OGROK]

Upper Back 10.5.09

Chins Bwx8, Bwx6, Bwx6
CSR 90x10, 90x10, 90x10
Wide Pulldowns 132x10, 132x10, 156x8, 156x8
Lying Rear Delt Raises 30sx6, 20sx10x3
Static Lat Contractions w/ Mini Band 3 sets 20 seconds

Speed Bench 10.6.09

Barx20
*Added mini-bands*
95x3
115x3
135x3x9 w/ mini bands
Illegal Wides
135x8 185x8 185x10 185x10
JM Presses 95x10, 95x10, 105x10, 105x10, 105x10
Panora Pressdowns 84x10x4

[OGROK]

10.8.09 Heavy Back

Rack Pulls (Above Knee) 225x6, 315x6, 405x6, 495x6, 545x6, 585x3, 585x2 Clay told me these are good for benching
NG Chins Bwx8, Bwx6, Bwx5-6
DB Rows 115x10, 115x10, 115x10
Face Pulls 120x15x3
Biceps/Forearms

[OGROK]

10.10.09 Heavy Bench

Close Grip Bench Barx20, 95x6, 135x6, 185x4, 205x2, 225x2, 245x1
265x1
275x1
285x1 (20lb pr)
Flat DB Press 80sx8, 100sx7, 100sx6, 100sx6
Tate Press 40sx8, 50sx6, 50sx5, 45sx6

I was starting to think I wasn't going to hit 315 before the end of the year but this workout changes everything... Huge close grip PR, and it felt pretty easy too. Hoping to break 300 with a comp grip soon...

[Coke]

Solid efforts man, you've made great strides in here.

[OGROK]

Thanks bro. Hopefully I'll be putting up some decent numbers soon lol...

11.12.09 Legs

Squat 135x8, 225x5, 275x5, 315x5 345x3, 360x1 (going very deep on the last set with a wide stance, not easy)
SLDL 315x6, 315x6, 315x6
Standing Abs 150x20x5

[Coke]

Good job with the squats and stiffies bro.

[OGROK]

Good job with the squats and stiffies bro.

Yeah thanks bro. I feel like I could squat 405 but the dude spotting me kept saying I was an inch or 2 above parallel (his idea of parallel is basically ATG) so I went for 360 and completely buried it so he couldn't say **** lol...

10.14.09 Speed Bench

Speed Bench 45x20 *add minis* 95x3, 135x3, 155x3x9 w/ mini bands
Overhead Press 95x5, 135x5, 160x5, 160x5
JM Presses 95x8, 115x8, 115x8, 115x8 (getting better at these)
BH DB Extensions 70x8, 80sx6, 80x5-6
NG Chins BWx6x3
biceps/forearms

[OGROK]

10.15.09 Heavy DL

Rack Pull (hole 2) 225x6, 315x3, 385x3, 405x1 (Standing on 45lb plates to lower relative bar height) 435x5, 475x1
Round Back GMs 135x8, 225x6, 245x8, 245x8
T-Bar Rows 145x8, 190x8, 190x8, 190x8
Pulldowns 156x8, 156x10, 156x10

[Coke]

Fine pull day training dude.

[OGROK]

10.17.09 Heavy Bench

warmup on flat bench 45x20, 95x10
Floor Press 135x5, 185x5, 205x2, 225x2, 245x1,
265x1
275x1
290x0 ****ing spotter...
290x0
285x0 f*****ckkkkk
280x1 still a 15lb pr over my last floor press but was hoping to beat that close grip PR. gotta stop being so greedy.
225x8
225x7
DB Inclines 80sx8, 80sx6
Rolling DB Ext. 40sx7, 40sx7, 40sx7
Chins (overhand) bwx6, bwx5 (underhand) bwx6, bwx5, bwx5

[OGROK]

10.18.09 Upper Back/Rear Delts

Chest Supported Rows 90x8, 135x8, 180x8, 180x8
Rear Delt Raises 35x10, 35sx15, 35sx10, 35sx15, 35sx15
Biceps/Forearms

[Coke]

Nice sessions for both days man.

[OGROK]

Yo thanks man. I gotta nail that 300 bench soon, this **** is driving me crazy.

Legs 10.19.09

Squat 135x8, 275x6, 315x8, 345x1, 365x3
GHR Bwx12, Bwx10, Bwx10, Bwx10, Bwx10
Standing Abs 132x20x2, 144x20x4

[Coke]

Big day with the squats guy.

[OGROK]

Yeah haven't really been focused on squats much lately... Was a lot better this week than last week. I should be good for about 400 or so for a single. I'll be doing some speed bench this afternoon.

[OGROK]

10.20.09 Speed Bench

Speed Bench 45x20, *add minibands* barx3, 95x3, 145x3 (felt slow) 135x3x8
Seated DB Presses 60sx8, 70sx9, 70sx7, 70sx7
JM Presses 95x8, 115x8, 115x8, 115x8, 115x8
BTN DB Extensions 70x9, 70x7, 70x7, 70x5
Chins Bwx8, Bwx7, Bwx6, Bwx6, Bwx6

[OGROK]

10.23.09 lower assistance

Speed Pulls 135x1, 225x1, 245x1x12 w/ 40lbs chain
Hack Squat Machine 230x8x3
DB Rows 115x8, 115x10, 115x10
Biceps/Forearms

[OGROK]

10.24.09 Heavy Bench

Flat Bench Barx20, 95x10, 135x10, 185x4, 205x2, 225x2, 250x1, 275x1, 290x1, 300x1 **** YES
Close Grip 225x10, 225x7
Flat DB Bench 90sx8, 100sx6, 100sx5
Rolling DB Extensions 40sx6, 40sx6, 40sx4
Chest Supported Row 90x10, 90x10, 90x10, 90x10

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first 300lb bench, onwards to 315

[Coke]

Props on the benching bro.

[OGROK]

Yo thanks bro I appreciate it

[OGROK]

10.26.09

Starting Matt Rhodes' squat cycle...

Squat 135x8, 185x6, 225x3, 275x3, 325x5
Deadlift 225x5, 315x3, 375x1, 410x5
GHR Bwx8, Bwx8, Bwx6
Chins Bwx8, Bwx6, Bwx6
Standing Abs 156x20x5

[borracho]

I just cruised through some of your journal....you've gone a long way in a short time on the presses bud...you should be proud. I cant recall if I've seen much shoulder work, do you do much over head pressing??

[OGROK]

I just cruised through some of your journal....you've gone a long way in a short time on the presses bud...you should be proud. I cant recall if I've seen much shoulder work, do you do much over head pressing??

Sometimes. I don't do a lot of overhead stuff my delts get hits pretty hard from horizontal pressing. I'm starting to do a little more of it though.

[OGROK]

10.27.09 Bench Accessory

DE Bench (straight weight) 45x20, 135x3, 165x3x9
Seated DB Press 75sx6, 75sx6, 75sx6
Jm Presses 95x8, 125x6, 120x8, 120x8, 120x6
T-Bar Rows 200x8, 200x8, 200x6
Face Pulls 132x20, 132x20, 120x20
Panoras 84x12x4
Hammer Curls 40sx10x3

[OGROK]

10.29.09 Assist Lower/Back

Speed DL 135x1, 225x1, *+120lb chain*, 255x1 (slow), *80lbs chain* 255x1, 255x1x4 (suddenly i realize i have an extra 10 on one side because i am ******ed) 245x1x4
GHR Bwx8x3
CS Rows 100x10x3
Chins Bwx8, Bwx7, Bwx6, Bwx6, Bwx5
Decline Abs Bwx20x4
^^^
Pretty boring day of lifting... I think I'm going to do heavy pulling on this day instead of this worthless ****.

10.31.09 Heavy Bench

went to detroit barbell today. i love that ****in gym man

Flat Bench 45x20, 135x6, 185x4, 205x2, 225x2, 245x1
added 2brd
275x1
295x1
315x1
removed 2brd
225x10
245x6
Flat DB Press 90x8, 100x5, 100x5
Rolling DB Ext 35sx8, 40sx7, 40sx6
"Shoulder Hell" (4 rotator exercises 15 reps each supersetted) - 3 sets

[Coke]

Efforts are going very well man.

[OGROK]

Hehe thanks man. Now that I got it off a 2brd I just need to get the weight down another 4 inches lol.

[OGROK]

11.01.09 Upper Back

Chest Supported Rows 90x10, 180x8, 180x8, 180x8, 200x6
Chins: Bwx8, Bwx8, Bwx7
DB Preachers 35sx8, 35sx7, 35sx6-7
Pinwheel Curls 60sx8, 55sx8, 55sx8

[OGROK]

11.02.09 Squat

Squat 135x10, 225x6, 275x4, 315x1, 340x5, 225x10, 225x10
GHR Bwx10, Bwx10, Bwx10, Bwx10
Standing Abs 132x40, 144x30, 144x40, 144x40, 156x30, 156x40

[joey54]

Good squats.

[OGROK]

Yeah I'm following Rhodes free squatting cycle. Seems to be pretty solid. 340x5 was pretty easy, I feel like I am pretty close to a 400 squat, if not already there.

[borracho]

Nice pressing man....I think you motivated me to make some boards and make a strap to use it myself....keep up the effort man!!!

[Coke]

Nice back-to-back sessions dude.

[OGROK]

Thanks guys. I need to do some bench press accessory work but not sure I want to be lifting 4 days in a row... But then again I am tied all up all day tomorrow so either I go tonight or I go tomorrow morning.

[OGROK]

11.04.09 Bench Accessory

DE Bench 45x20, 135x3, 160x3x9
Seated DB Presses 60sx8, 75sx6, 75sx6, 75sx6
JM Presses 95x8, 115x8, 115x8, 125x8
Rope Pressdowns 84x15, 84x11, 84x10, 84x10

[OGROK]

11.05.09 Heavy DL/Back

2.5" Deficit Deadlift 135x8, 225x6, 315x3, 385x1, 405x1, 425x3, 445x1, 460x1
One-Arm DB Rows 90x8, 120x18, 120x16
Shrugs 315x20, 405x8, 405x8
Decline Abs Bwx30, Bwx20, Bwx20
One-Arm PW Curls 60x8x3
Hammer CUrls 40sx10x3

[Coke]

Ace workouts there guy...where do you normally train at, you're in the Detroit area right?

[OGROK]

No man I'm in NW Ohio, Bowling Green... I head up to Detroit Barbell on the weekends sometimes, it's a little over an hour away. Usually I train at The Iron Den in BG. It's a good gym in general, it's run by a pro bb'er.

[OGROK]

11.07.09 Heavy Bench

Incline Bench (30°) 45x20, 95x10, 135x6, 185x4, 205x2, 225x2,
245x1
265x1
275x0 (went up but help from spotter)
270x0 (same story)
Close-Grip Inclines
205x6, 205x6, 205x5
Elbows Out Extensions
40sx10, 40sx10, 40sx10, 40sx10, 40sx7-8
"Shoulder Hell" 3 sets w/ 10 lb dbs

[Coke]

Solid training off the bench man.