Indifference

[Indifference]

Alright so its about damn time I started one of these. I enjoy checking out everybody elses progress and its time I contribute. I will preface by saying I have a bad left rotator cuff so any motion over horizontal hurts like a SOB. Now onto the good stuff


11/25/07

Deads (conv)
225x3
315x1
335x3x2
355x3

Pullups wide
5x1
Shoulder said NO MORE

Lat Pulldown
165x8
195x8
215x8

Plate loaded rows
90x8
135x8
180x8

Shrugs
405x8x3

Side Bends
56lb KB+5lb 3x8

Notes
Kept it brief today. Wasnt expecting anything b/c its been Iron Bowl weekend down here and theres been much alcohol consumption and no sleep at all but it was still good. Oh, and I hate my shoulder.

[Indifference]

11/27/2007

Barbell Benchpress
185x3
225x3 Shoulder giving me issues
225x2
225x2
205x7
205x6

I really hate my rotator cuff.

Dips
BWx8
BW+25x8
BW+45x8

Dumbell Benchpress
55x5
70x5
80x5 Shoulder again

Close Grip
135x8x3

Curls
doesnt matter

Decided to go. Really hate my shoulder right now. It seems anything over 205 makes it feel unstable. Ive had an MRI and nothing is torn so I guess its just something I get to deal with.

[deeder]

Wide grip pullups are the absolute last thing you should be doing if you have a bad RC. Don't go wider than shoulder width from now on. This goes for pulldowns as well obviously.

What's your form like for bench pressing? Do you arch? Pull your shoulder blades together? Tuck your elbows? If you're not doing these things they may all be reasons your shoulder hurts while bench pressing.

I don't know what's wrong with your shoulder but I used to have a TON of shoulder issues while I was playing waterpolo. Training with good technique and training my upper back hard has virtually gotten rid of all my shoulder issues.

[Indifference]

Thanks Deeder.

I'll definitely cut out the wider than shoulder grip pullups. I've actually never felt pain doing pullups before but if anything ever causes me shoulder pain I stop whatever it is right away.

I bench with an arch and I try to bring my shoulder blades together. The one thing thats helped with the pain the most is trying to *bend* the bar with my grip to keep my elbows tucked in and it helps alot. However I think I slipped up on this on my early sets and flared my elbows out and that caused enough irritation to stop me from being able to finish heavy.

If theres any key things specifically you did for your upper back or to help your RC at all please post them b/c I would love to be able to go 100% again.

[Indifference]

11/29/2007

ROAR

Box Squats Weight bench used as box ~ parallel on squat
warmup
225x5
315x3
355x3 (PR +20lb +3rep)
375x3 (PR +40lb +3rep)

Hell yeah! Fast and strong. Could have done 405 at least once.

Good Mornings
135x5
185x5
225x5 (PR +20lb +5rep)

One of those good days

Isolated Leg Curl
60x8
80x8
100x5 (hams and glutes died)

SLDL
225x5x2


After the second set of SLDL my posterior chain couldnt take it anymore. Overall an awesome workout and I really feel my glutes and hamstrings are getting much stronger.

[Indifference]

12/01/07

Attempted some shoulder work and r/c work today.

Just trying to shoulder press 25lb dumbells caused some intense pain so I gave up on it. Did some heavy shrugs and incline press machines just to feel not as worthless. Ended up with some insane proprioreception in my fingers and elbow b/c of my shoulder.

blah.

[Indifference]

12/03/07
No more sweet and sour chicken before pulls.

Deads
225x3
315x1
355x3
355x3 2nd one i threw up s&s chicken and swallowed it.
315x3

half the calories twice the flavor!

Shoulder width Lat pulls (thanks Deeder)
195x8
195x8
195x8

Plate loaded Rows
115x8
135x8
180x8

HyperExtensions
66x8
66x8
66x8

Abs


Not so keen on S&S chicken before pulling anymore. Definitely cant wait to pull again.

[Stumprrp]

nice deads man

[Cards]

ahahah I did the same thing today with some Mcdonalds ( I was in a hurry ) but in the middle of my squats. I'm with stumprrp, nice deads.

[deeder]

Strong squats and deads recently!

Weighted pullups and rows of all kinds are what brought my back up to par. My problem was essentially an imbalance between the chest and upper back. When I first started weight training (read: the first 4 years or so) I didn't really do any upper back work.

You could try to do some direct RC work also. I think there's an article (with Sensei as a model) with all sorts of different RC exercises... I'll go see if I can find it for you :)

[deeder]

Found it! :D

Shouldering through the pain (http://www.wannabebig.com/article.php?articleid=265)

[Indifference]

12/05/07

Finals are coming and I get to squat on friday!

Barbell Bench
WUxalot
185x3
225x2
225x2
225x2
205x5
205x1 (tired)

Im such a ****in benchpress barbie I swear

Dips
BW+25x8
BW+45x8
BW+45x8
BWx10

DBell Benchpress
65x8
80x5
80x5

Lying Tricep Pullover
55x8x4

Curls n Fly machine thing (gay)


Well the good news is I didnt have an ounce of shoulder pain at all today which i GUESS I should be ecstatic about, but im not. I look forward to squat and deadlift day like its my damn birthday but i hate benching. I really need to get my act together and work on some sort of program or something and start eating like hell again to get that BP up... k done emoing.

[Coke]

Nice job man, off to a consistent start in here.

[Cards]

nice benching man, can't wait till I hit 225. What day do you do shoulders on?

[Indifference]

Thanks cards and coke and mcstump

Cards - some weeks I dont do shoulders on but usually I like to bench on monday, squat on wednesday, shoulders thurs or friday and pull on sunday
But sometimes it all gets messed up cause of class and I just try to include the big 3 days or if my shoulder is giving me issues ill skip it

Deeder - big thanks for that article ill be checking it out soon as i get back from this study session


Gonna squat effin heavy tonight! Already pumped!

[Sidior]

What are your goals and what does you training look like?

So far it seems you are making solid progress, congrats on the lack of shoulder pain as well.

[Indifference]

My goals... my goals are to be able to do what you guys do. You, tommy, rhodes, everyone im forgetting, all the big guys that compete and move massive amounts of weight. I want to do that too, and theres nothing I wont do in order to do it.

I was a small kid (6'2 145lb) most of high school and I lifted a lot (aimlessly). Got to uni and found wbb and ate my heart out. Got to 220 in a semester. Granted my lifts skyrocketed i did put on a bit of fat but nothing I cant stand looking at.

Right now my training is

Day1:
Bench
Weighted Dips
some accessory motions
(chest press machine, tricep pullover, pulldown, anything chest or tricep related)

Day2:
Squat or Box Squat
Goodmornings
SLDL
leg curls or leg press
maybe calf raises

Day 3 (optional depending on how shoulder feels)
Incline bench (bbell or dbell)
shrug
floor press
front or side raise

Day 4
Deadlift (conventional)
pullups or pulldowns
rows (different types)
hyperextensions

Some days see more than others I try and lift according to how my body is feeling. At the moment Im eating whenever im hungry (bout every 4 hours) and its usually meat and something. Ive hardcore bulked before and I know I can put on weight much faster than is healthy (5+lbs a week).

Also thanks for stopping by Sidior, anything you see that needs improvement or any suggestion or criticism or anything?

[AKMass]

I can't believe I actually get to do this... :spam: WOO!

[Sidior]

It seems like you have the right idea man! Only thing I would suggest is less box squatting if you don't plan on using equipment anytime soon. I over emphasized the box when I first started training and it really did not do much for my raw squat.

[Indifference]

12/07/07

****!

Squat
WU
225x3
315x3
365x1 (10lb PR, this felt like air)
385x****!

Read notes

Goodmornings
135x5
225x5
245x5 (PR+20lb +5rep)
265x5 (PR+40lb +5rep)

Anger fueled.

Isolated ham/glute leg press
4PPL(leg)x8
5PPLx8
6PPLx8
7PPLx8 (PR +1plate)

Still angry as hell.

SLDL
WU
135x5 and cramp and done.


****! So I had the 385 on my back and was going down and my left foot started to slide out of my sock! I was pretty pumped and my spotter had me so i went for the lift as i was in the hole. I *spreaded the ground* and if my spotter wasnt there It would have been ugly. Foot came out of the sock and went into the side rail. Id I had some flat shoes on I would have set a new PR and possibly a second PR.
Needless to say I just contacted EliteFTS about getting a set of metal squat shoes since their shopping cart mechanism seems to be down.
Oh, and I get stronger when im angry! lol.

Edit: 3 plates and a quarter per side is actually 365, so I did actually set a PR and also had 385 not 375 on my back... cant wait till i get my friggin shoes!

[Cards]

damn man, nice squats and and goodmornings. It's always fun to hit the gym when you're pissed isn't it.

[Coke]

Good deal dude, got some serious plans to raise up, lol.

[Indifference]

Haha yeah I do coke I want to be one strong mofo! Thanks!

But tomorrow I have an organic chem final in the AM = death.

oh well.

[Chubrock]

Good luck on the exam man. I'll try and follow your journal from here on out.

[RedSpikeyThing]

Great strength in here! Tough **** about the your sock coming off, but it happens.


But tomorrow I have an organic chem final in the AM = death.

gym + bar = all better :)

[bigmoney]

strong Good mornings a few sessions back man...

[Indifference]

12/11/07

4 Days is absolutely too long between lifting for me

CG BP
185x5x3

My spotter noticed something about my form. More in notes.

Barbell Bench With new form!
135x10x3

Shrugs, Peck Deck, Abs, Shoulder Raises
blahblahblahdoesntmatter

Ok so today I had a big epiphany when my spotter noticed something about my bench form. Apparently I keep my elbows tucket etc like I should and I come down but when I push up I push it slanted backwards into the uprights. We tested this by him having his finger directly above where I should be pressing into and i kept pressing it into his wrists (proving that I push backwards). So obviously this is not a good thing and I decide today is a good day to fix it. Loaded 135 and went straight down and straight up about an inch or so below my pec. Huge difference. Definitely includes a lot more shoulder and my front delts are already sore. Im really hyped though now about working out my bench form and getting stronger as I believe this is what has been holding me back b/c I havent been using any shoulder to push. Sorry about the novel im just excited.

[deeder]

There's nothing wrong with coming back towards your face for the lockout. As long as you're not doing it straight off your chest it's fine.

[Indifference]

gah, here I thought I had the answer. Thanks for clarifying this for me deeder. However I am going to try and straighten my pressing out because it felt a lot more solid in my shoulders then coming back 4 inches from the pressing point did.

[Coke]

Good deal on tweaking your benching form...remember everyone has a different style or approach though - ;)

[Indifference]

12/14/07
Its late.

Deadlift conventional
135x5
225x3
315x1
365x1
405x0
405x0
385x1(pr+20lb)

Lat pulldown
210x5
225x5(pr+15lb)
225x4
225x4

Bent over barbell row
135x5
185x5
225x2(pr +20lb)
tired.

Goodmornings
135x5
185x5
225x5
265x2 SPENT


Pretty decent workout considering I was tired from finals (but they are over!). Really wanted the 405 but I just couldnt break it from the ground and raped my hips in the process. Must do some platform work. Also had a guy comment that I was doing goodmornings (I got excited b/c most people just wonder wtf im doing). Asked me for my leg program and then proceeded to tell me why he couldnt (didnt want to) do squats or deadlifts (wtf stop bothering me then ass).

[Coke]

Great back day bro, props on the PRs.

[Indifference]

thnx for the props big coke

[Indifference]

12/15/07
I call it *New bench form accessory*

Barbell Bench with new form
WU
95x10
135x5x5
175x5
185x5

really trying to hammer this out. my front delts are so sore!

Shrug
225x8x2
315x8

Side raises per side
15x8
20x8
25x8

Dumbell pullover
65x8
80x8
80x8


Since all my friends/spotters have gone home i decided to work on my new bench form with some light weights. Definitely feeling this in my delts and Im liking it alot. Shoulders are definitely sore and not in the broken/effed up way.

[Sidior]

As deeder mentioned drifting towards the uprights is fine if that feels stronger for you. It all depends in what work, if straight up works for you, stick with that.

[Coke]

Session is looking nice overall guy.

[Herandi]

Thanks for popping by my journal the other day, us little guys need some encouragement too :). Heavy lifting in here looking great, i'll be stoping by regularly.

[BBB]

Nice stong GMs.

[Indifference]

Thanks for the words guys (and babe) im not up in Auburn now so Im stuck at home with no gym to go to (unless I can break in, which I might try) so Im going to take it easy on my shoulder and enjoy the parents new hot tub.

[Chubrock]

I wish I had a hottub for this stupid back. Enjoy the break.

[Indifference]

12/20/07
So I lasted 5 days before I lost my mind and got into a gym.

Box Squats
WU
225x5
315x1

torqued the back funny. not feeling it.

GoodMornings
135x8
185x5
225x5

"" "" "" "" ""

SLDL
135x5
185x5
225x5
275x5
325x3 (PR of some variety)

LegCurlThing


Wow so tonight did suck it. Definitely came unprepared. In hindsight I should have stretched my back and hamstrings over the past few days instead of sitting on my ass and letting them get tight. 315 definitely felt like 405.

Oh well ive now got a pass to a gym for the break so Ill be back into the swing of it and im ready to kick some ass.

[Coke]

That's great man, too hungry to stay out of the gym after a few days, lol.

[Indifference]

12/21/07
What would I do without a gym to go to?

Barbell Bench with 60lb Fat Bar (barweight not added)
WU
185x5
205x5
225x2

Fun w/big grip

Dips
BWx8
+45x8
+45x8
BWx8

Incline Dumbell BP slight incline
40x8
60x8
75x8

Dbell Pullover
80x8x3



Overall decent and my tri's are friggin shot after that one. I did have steak as soon as I got home though. I love steak.

[Coke]

Solid effort bro.

[Herandi]

nice chest and tri session. sorry if you said but how old are you?

[Indifference]

12/23/07
First Videos wewhew! I hope these work.

Platform Deadlift little more than 4inch platform + videos!
WU
315x3
http://www.youtube.com/watch?v=rQhNJ37X1Uk
335x3
http://www.youtube.com/watch?v=UouIbS63CYY
355x3
http://www.youtube.com/watch?v=pvZqYm-ateU
375x0 - lose
375x1 - not lose
http://www.youtube.com/watch?v=CtCIE6JbhfU


Dumbell Rows
70Dbx8x2 yawn.

Cable Rows
110x8
140x8
170x8

Pulldown Apparatus Thing
enough

Tired.

People say the camera makes you look heavier. I must have a broken camera. Im 6 1 and almost 230 now and I look like a twig! jesus I need to eat something.
So I decided to do platform deadlifts because I thought my sticking point was getting it off the floor but I realized towards the end that I seem to be able to platform pull just as much as I can regular pull. What the heck does that mean? You pro deadlifters leave me some feedback on the form please because it feels right to me and nothing hurts or anything. Thanks guys.

[RedSpikeyThing]

Nice pulls! I think having a strong platform dead means your sticking point is somewhere around the knees, so you should be doing rack pulls.

[deeder]

You are setting up with your back rounded. You should try to get your hips a little lower to start and really look up. You're also letting your knees drift forward after/while you lockout the weight. Make sure to stay tight at the top so you're not hitching it.

[Coke]

Got you some vids in here now...pretty good back day effort.

[Herandi]

great SLDL's the other day, keep up the good work!

[Indifference]

Thanks guys!
3 or so workouts b/t now and the last one but with the server down I couldnt post em up and wont b/c I forgot it all

01/05/08

Deadlift conv.
225x5
315x3
365x3(pr of some kind)

Lat pulldown
210x5
210x5
210x5

Bentover barbell rows
135x5
185x5
185x5

cable row
150x8
165x8
180x6

Cardio
I thought it was a precore. Big Mistake. By minute 3 I was having flashbacks of my life. Lifetime Fitness elliptical machine from hell.
5mins



Not a bad workout all things considered. Back in auburn so the intensity will be back to full. Also decided that I will be doing *gasp* cardio to help my heart out b/c why shouldnt I right? Will keep it short and high intensity once I build up a little endurance. Oh and I wanna thank deeds for helping me out with my form on a few things!

[Herandi]

nice deadlifts! I think it's time to go for a new max...

[deeder]

Nice workout man! The deadlifts seem to be coming along!

[Coke]

Back training is tight all around man.

[Indifference]

01/07/08

BBell Bench
135x5
185x5
205x5
135x10

Dips
BW 10x3

Chest Press
155x8
225x8

Abs

Cardio
6min hell machine



Just trying to keep the upper body moving a bit. Tomorrow I am making my appointment for an EMG for my shoulder so hopefully It will all be over soon and I can move heavy weight again.

[deeder]

I must have missed it in here... What's wrong with your shoulder?

[RedSpikeyThing]

Benching 5x205 with a bum shoulder ain't bad

[Indifference]

Ive had bad pain/numbness/whole9 with my left shoulder for about 9 months. Thought it was rotator cuff related and got an MRI a few months back and it came clean so I was at a loss and tried to baby it for a bit. That didnt work so I figured it must be nerve related so Im going to have them hook me up to an EMG to see if I have this thing called Suprascapular Nerve Entrapment.

[Coke]

Hope the medical attention will square things away, you've been going through this bs for some time now.

[Indifference]

Thanks guys!

Thursday the 17th Ive got an appt to see the orthopedic guy about the shoulder. Im glad im finally able to get this taken care of.

[Indifference]

01/09/08
light stuff

Squat
225x5
315x3 sock started sliding out from under me again. I want my shoes.

SLDL
225x5
315x3
335x1

Leg Press
4pps +25 x 8
6pps +25 x 8

Cardio
15min treadmill fastwalk


I think losing my footing on squats set the mood for the day. Decided on keeping things light (as everything felt heavy). Really want me squat shoes to get here. Tried a set in my running shoes and it just didnt work.

[deeder]

Don't worry about it man... Everyone needs a light day here and there.

How long ago did you order the shoes?

[Indifference]

Right before xmas. I actually shot them an email right after I finished posting and they replied (at like 10 at night too hehe) and they are expecting them any day now. /happy

[Indifference]

01/13/08

Barbell Benchpress
WU
185x5
225x2
225x2
225x2

Dips
BWx8
+25x10
+25x12

Shoulder Press from top of head to lockout to avoid pain
135x6
155x6
175x6

Side Laterals
20x10
25x10
25x10

Abs

Cardio
8min hell


So the plan is to do some pulling tomorrow or tuesday and then see what happens at the doc on thursday.
Also my liftin partner decided today that since he couldnt press 275 the week before he left for xmas break (a month ago, didnt lift a thing only ate a TON) he'd come back today and not only do 275 twice but throw up 315x1. Bastard.

[Sidior]

Solid benching. Damn your training partner for getting stronger like that!

[Coke]

Nice push day effort bro.

[Indifference]

01/15/08

Deadsconv
WU
225x5
315x4
365x3
335x3

Lat Pulldow
210x5
225x3(pr bleh)
210x3
210x5

Bentover BBell row
135x5
185x5
tired

Cable Row
160x8
180x8
200x5(pr bleh)

Hyperextension
56lb KBx8x3

Cardio
10min lifetimehellmachine


Even tho I did get a few PR's on the accessories it still felt pretty crappy. Deads arent getting any lighter and my back is taking 95% of the weight. Somethin just aint right.

[Coke]

All sets for the back are looking very good dude, keep it up.

[Indifference]

Thnx coke

Went to the ortho yesterday and he looked at my shoulder blahblahblah. He played with my bicep tendon right where it attaches at it hurt like a mofo. He thinks this could be the culprit so I got a cortizone directly to the tendon attachment (can we say ow?) and ive now got physical therapy 3 days a week for who knows how long, oh and a rx for Mobic (strong NSAID?).

Hope this works, probably will take this weekend off until first physical therapy and see what they say I can gym wise (im guessing nothing).

Oh well.

edit: the only thing good about this appt is that the girls working at the physical theraply place next door are either my age or younger than me and fiiiiiiyiiiineee.

[Indifference]

01/22/08

So im now officially going to PT for my shoulder. My bicep tendon is enflamed at the point of attachment and thats that. Good to know I can probably get through this without being cut on as long as its not torn (which the PT thinks it isnt)

Its time to get back into gear and start lifting ****ing heavy stuff


Bench
95x10
135x8
185x6
205x4
225x1
195x4
185x5
155x6
135x8

Dips
Bwx10x3

Zbar curl
65x8
85x8x2

Pulldowns
100x8
120x8
140x8

PT Cable stuff
10lbx30x3 3 motions

Abs

Cardio
10min jog


PT mon/wed/frid and lifting any other days. Ive been told to do my shoulder exercises every day of the week. Im tired of this **** holding me back im going to eat like a bear and I will move some heavy weight.

[Coke]

Fine benching and all bro...you'll be good to go in a big way again before you know it.

[deeder]

It must feel nice to finally know what's been bugging you. Get that **** sorted out and start smashing weights!

[Indifference]

01/24/08
gettin back into it


Squat
WU
225x5
315x3
275x5
275x3
short and light today

Leg curl
70x8
90x8
70x8

Leg Press
4pps
5pps
6pps

Calves

PT cable stuff
30x3 3 motions


Just gettin back into the swing of things, all this shoulder rehab 7 days a week is wearing me out.

Also decided im not going to use my belt for anything other than maxes. Should definitely improve lower back strength even if I have to take a hit with the weight for a little bit.

[Indifference]

01/26/08

Deads all belt free from now on!
WU
225x5
315x3
355x1
315x3
315x3
legs are still hella sore from thursday! not much leg drive

Lat pulldown
210x5
210x5
195x5

Cable row
150x8
180x8
180x8

Cardio
15min elliptical

PT cable stuff
30x3 3 motions

Hyperextensions
56lbKBx8x3

Definitely like not using the belt even though I cant pull as much right now. Forces me to use my legs alot more (which are so effing sore right now btw). A good day in the gym today!

[Coke]

Nice lifts for both days man.

[killxswitch]

Congrats on finding out what's holding you back and working through it.

[Indifference]

thanks killxswitch and big coke

01/29/08

Bench
barxlot
95x10
135x8
185x6
205x4
225x2
225x1
205x4
185x6
135x8
95x10
liking this wave progression

Dips
bwx8
bwx12
bwx16

preacher curl
85x8x3

pushdown
140x8
160x8
180x8 (stack)

Chest Press
135x8
185x6
185x6
tired

shoulder PT
30x3 3motions

Cardio
elliptical 15min HR 160


Really liking this wave progression routine. Definitely was lacking in the muscular endurance department but its getting better. Doin this with a buddy of mine whom is a beast on the bench so Ill try his way of doing it for a bit.

[Coke]

Huge sets of benching, good session overall.

[deeder]

Bench Marathon!!! Woot!!! Nice work!

[Indifference]

01/31/08

Squat brought in my stance a bit, definitely allows me to get lower
WU
225x5
315x2
275x3
275x3

GM
135x8
185x8

Speed Deads new thing ill be doin on leg day
205x1x8
tried to keep good form and speed up, legs and lower back were rocked when i got to this point, but still was good

Leg Curl
70x8
90x8

Hack Squat
225x8


Gonna implement speed deads on leg day and speed squats on back day. overall good workout. Closing up my stance a bit allowed me to get MUCH lower to the ground, good times.

[deeder]

I freaking hate speed pulls! Nice work on them! Be really careful with them though, when you're trying to pull really fast it's really easy to forget about form. Stay especially tight when doing them!

[Coke]

Way to go with tweaking your regular squat form guy.

[Indifference]

02/02/08

speed bench
WU
95x10
135x3 little sloppy trying too hard to go fast
135x3
135x3
135x3 form is just about perfect from here on out
135x3
135x3
135x3

Dips
bwx12
bwx16
bwx20
bwx12

preacher curl
85x8
75x8
75x8

pushdown
190x8 (stack)
190x8
190x8

chest press
135x8
225x8
275x8

shoulder PT
3x30 3 motions +10lbs all around TIRED

Cardio
15min elliptical
(thing went NUTS and said my heart rate dropped to 110 so it hiked up the resistance to max in the space of 10 seconds... was like pulling tires up a hill for the last 5 minutes)


New day im incorporating into the routine, now the big 3 all have speed days. Everything felt good, next week i should be upping all bench reps +5lbs, cant wait.

[Coke]

Nice plan to raise up gradually, stay on it bro.

[Indifference]

02/05/08

Deads
WU
225x5
315x3
365x1
395x0
395x0
bleh.

Squats emphasis on explosiveness and speed on the upward
135x5
225x5
225x5
225x5

lat pulldown
210x5
210x5
210x5

cable row
165x8
180x8
180x8

hyperextension
66lbx8x3

abs
planls


A decent day overall I guess. could have pulled the 365 for reps but after trying for a new max i was spent. sticking point still 3 or 4 inches off the ground, cant for the life of me pull it up. guess i need to eat more

[Indifference]

02/07/08

Bench
95x10
135x8
185x6
205x4
225x2
225x2
235x1 (finally)
205x4
185x6
135x10x2

Dips
BWx10x3

Chest Press
135x8
185x8
225x6

Preacher Curl
80x8x3

Tricept extension
180x8x2
100x25


Pretty happy with today. Had a rigorous PT session earlier today followed by an appt with the doc bout the shoulder. Felt good to put up 235 finally after so long even with my shoulders being really tired coming into this. Also got me some lactaid milk and this stuff is great! Im gonna get fat! :evillaugh:

[Coke]

Nice workout for both days man.

[deeder]

Damn man that's a whole hell of a lot of benching!

[Herandi]

getting back into it big guy, good to see!

[Indifference]

Thanks guys, feeling the bloat coming back with all this milk im drinkin, and it feels good!

[Indifference]

02/08/08

Squat
WU
225x5
315x5
335x3
315x3

GM
135x5
185x5
225x5
225x5

Rack Pulls lowest pin mid-shin level
WU
225x5
315x5
355x3

Leg CUrl
70x8
90x8


The calories go up and so does the weight moved, amazing :drooling: Wish I would have started eating more sooner and stopped being a poon. Im gonna go get some milk.

[Coke]

Throwing the weights around like there's nothing to it, lol - good job dude.

[Indifference]

thanks big coke

and Ive now got the flu most likely thanks to some sorority skank that shouldnt have come to class.

sigh. lifting on hold till further notice.

[Indifference]

02/15/08
70% recovered from flu, taking it easy


Speed Bench
WU
135x3
135x3
135x3
135x3
135x3
135x3
135x3
holy crap. much faster, stronger, explosive than last week, and im coming off the flu... wtf?

Dips
bwx10
bwx14
bwx18

chest press
135x8
185x8
225x6

preacher curl
80x8x2

tripushdown
150x8
180x8
100x30

shoulder pt
3set10 3 motions

abs
planks


surprised myself with the speed bench especially b/c 3 days ago i couldnt get out of bed. got short of breath a few times but thats to be expected. will pull on sunday.

[Indifference]

02/17/08
feeling like some hell going into this one


Deads
WU
225x5
315x2
335x2
355x2
375x2
395x1 (ding +10lbs pr)

lat pulldown
225x5 (ding +15lb again)
210x5
210x5

cable row
180x8
180x8
180x8

shoulder pt
3motions 3 sets of 10

squat emphasis on speed/explosiveness
wu
225x5
225x5
tired.

Go read my Results testimonial in the atlarge forum. I shouldnt have even come today but I set 2 PRs. I am completely spent. Time to nap.

[Coke]

Not bad for either day although you're not back 100%.

[Indifference]

thnx big coke

02/19/08 yesterday
Bench
135x6
185x6
225x2
245x1
225x2
225x2
185x6
185x6
135xalot

Decline
135xalot
185x6
205x5
135xalot

Dips
bw10x3

bicep stuff

chest thing worked right off the chest movement
185x8
205x8
225x4

abs
planks



my chest is sore something nasty today.
good times.

[Sidior]

Nice deadlift PR! Looking strong in here.

[Coke]

Fine sets of benching and all bro.

[Indifference]

thanks coke and sid!

02/21/08
original plan was to squat, but shoulders are tender from bench, didnt want to stretch them and mess with my pre-existing injury


SLDL just found out these are also called romanian deadlifts
WU
225x5
315x5
335x3 right around here my partner put our belt into the open tub of chalk. 20 minute cleanup.
355x3
315x3
315x3

Rack pull just below the knee
WU
225x5
315x3
365x2
405x2
445x0 bleeding calluses = no more grip

Isolated leg press
4pps x6
5pps x6
6pps x6


cleaning chalk off rubber mats isnt much fun. hands are TORN UP. good lifting though.

[Coke]

Way to work around things man, pretty good lifts.

[Indifference]

thnx coke destroyer of worlds

02/23/08

Speed bench
WU
135x3
135x3
135x3
135x3
135x3
135x3
135x3
all good

Lying chest press right off the chest
225x8
245x8
275x8
really really like these, feels awesome in my front delts

Dips
bwx10
bwx10
bwx10

preacher curl
80x8x3 def ready for the 100bar next time

shrug
225x8
225x8
315x8
4 plates next time

pretty easy day. really liking those lying chest press. hopefully it will transfer into big gains on bench, along with this bowl of beef stew!

[Coke]

Kept the effort tight throughout bro.

[killxswitch]

Damn I finally found your journal. Took me a while. I bet those 275 lb. off-the-chest presses feel crazy. Does a spotter help you with that?

Solid work overall bro.

[Indifference]

coke- thanks as always you man tank

killswitch- they definitely make my shoulders scream. we have this "apparatus" at our gym which puts you in the perfect bench press position and with a little modification we set it up. Its kind of like doing pin presses but its the perfect height and it doesnt make my shoulders hurt (in a bad way). good to have you in here!


02/25/08

Squat these babies were LOW. got to the bottom and paused with hams sitting on calves.
135x5
225x5
245x5
245x5
225x5
ass was on fire after these

Pendlay Rows definitely harder than bent-over rows
135x6
185x6
185x6

1-arm dumbell rows
60x8
80x8
100x8
easy with right side, not as easy with left. more weight next time.

Lat pulldown some dude was doing leg lifts in the pullup station... sigh
225x5
225x5
240x3 (Pr but it was hard, hopefully 5 nxt time)

hyper extension
81x8
81x8
81x8


glutes and lower back were screamin at me at the end. definitely liked the squats. also feeling alot stronger and looked like i might could fly with my lats after the pulldows and rows. sweet.

[bjohnso]

Solid squatting. I like pausing at the bottom too. You don't see many people do that.

[Coke]

Good squats dude, paying the cost...everything else looks fine as well.

[killxswitch]

Good work on the pause squats, rows, pulldowns, etc. Flared lats are a thing of beauty, can't wait til I get some!

[Indifference]

Coke, Bjohns, and Killswitch - thanks alot guys

killswitch I remember when I didnt have lats at all! man I was a rail; growing lats is one of the best parts of lifting! Do some ghetto T-bars and I promise those babies will start poppin out at you!

[Indifference]

02/27/08
DING!

Bench
WU
135x6
185x5
225x3
found a 3 board the other week stashed in a corner, went and got it
225x5
255x2 It was here that I made an epiphany of epic proportions.
255x1
225x3
no board
185x5
185x5

preacher curl
100x8 (pr+20)
80x8
80x8

chest press right off chest
225x8
275x8
295x8 (+20lb)

overhead tricep extension
80x8x2

abs
planks


The simplest and best way to describe the lightbulb in my head -ive been bench pressing wrong- . All sets from here on out will be done correctly, and will be getting stronger now, since ive seen the light.

[bjohnso]

Nice benching. Did you do the 3-board by yourself or was someone holding it for you? What were you doing wrong?

[Coke]

Nice job man, taking it to new heights.

[Indifference]

thanks big coke!

bjohns- we had a 3rd guy there today so we could hold it and have a spotter. And about the bench, imagine unracking it and having no tuck in your elbows, then as you come down trying to tuck, and then pushing up and working back out to flared. It made things extremely unstable. I figured this out b/c I was wondering how I can press nearly 300 off my chest at the bottom when my elbows were tucked and i couldnt get close with the bar, so I tried exaggerating the tuck and I found the groove I was looking for. extremely tight and strong.


03/01/08

Squat ass to calves!
WU
225x5
245x5
265x5
285x5
these things are so ****ing awesome

GM
WU
135x5
185x5
225x5
245x5
265x5

Isolated leg press
4pps x6
5pps x6
6pps x6

Hack squat
275x8
365x5
tired


was supposed to do speed pulls today, but I somehow fell asleep with my wrist torqued way down the other night and it still hurts like a bitch, so I nixed them.

[Coke]

Real fine numbers overall, going strong.

[bjohnso]

Holy **** at that hack squat!

[Indifference]

thanks ladies!

[Indifference]

03/02/08

speed bench with fat bar!
145x3
145x3
145x3
145x3
145x3
145x3
145x3
all good, new form is great, liked using the fat bar

close grip with fat bar!
135x5
185x5
195x5
205x3
215x3
good for more but need to widen grip a little more

hammer curls
45x8x3

chest press right off the chest
225x8 blew these away
295x8
315x8 yeah baby


hella good workout considering 3 hours before I was still buzzing from last night! ill take it. looking forward to big benching on thursday!

[Coke]

Session is not looking bad guy.

[RedSpikeyThing]

nice fat bar work. Have you done and DLs are milli presses with it?

[bjohnso]

Nice work. What is the purpose of doing that stuff with the fat bar?

[Indifference]

red I have done neither with it. I cant do millies or direct shoulder work cuz of the bicep tendon, and I just havent tried deads with it. I suppose the reason for using a fat bar with deads would be to strengthen grip?

bjohns it was sitting in the uprights and I thought why the hell not. im also pretty lazy when it comes to moving stuff around so I just tossed the weight on and went at it!

thanks both of you!

[Indifference]

03/04/08

squat ass to calves!
WU
225x5
265x5
275x3
315x1
225x5
moving on up with these!

GM
WU
225x5
265x5

power squat stole these from coke!
225x5
315x5
365x5


hella busy lately and my partners were more concerned about being social today, so I called it early. 2 midterms this week, looking forward to lifting friday.

[Coke]

I see them power squats in the mix now, lol...good job on 'em - solid numbers on the regular squats and GMs.

[Indifference]

thnx senore coke!

03/07/08
first ME bench day with corrected form!

bench big lighter sets b/c I'd never done them any heavier than 135, wanted to get the feel for the weight
WU
135x6
175x6
185x5
195x2
225x5 (and the heavens shined down from above)
265x1 (PR+15lb and all was good)
225x5
225x4
185x6
135x8
135x10

close grip
135x8
185x4
135x8
i was BEAT at this point

chest press from right off the chest
225x8
275x8
315x8 i felt every one of these in my front delts

pretty beat so my partner decides
bar benches
100x bar guess it will help cement in the new form, got it all in one shot too!

bicep stuff

cardio
15min @ 3.5mph


had so many workin sets b/c i wasnt sure how heavier weight would feel with new form. It was good. definitely have more in the tank. psyched for next ME bench day!

[bigmoney]

holy crap man, you are tearing it up in the gym today. Huge bench PR and those ATG squats are sick!

[bjohnso]

Benching and ATGs looking awesome, man. You do paused bench, or touch-and-go?

[Coke]

Super flat benching PR.

[Indifference]

thanks guys

bjohns- I definitely dont bench quick like some guys ive seen, but I dont wait for a pause either. Im guilty of lowering the weight really slowly and I dont know why, hopefully the speed work will help me with that so I can use less energy lowering it and more pressing it!

[bjohnso]

I used to lower it reaaallly slow too - it felt like if I quickened the negative, I would lose control of it. I don't know why.

[Indifference]

03/09/08

rack pulls #1 pin, mid shins, mabe 3inches off the ground
WU
225x5
315x1
365x1
405x1
425x0
need to re-examine my form on these, feels like im pulling all lower back

pendlay rows
WU
135x5
175x5
195x5

lat pull
225x5
240x5
195x5

I gave up after this. 2 nights of stayin up till 4am and last nights excessive jello shot consumption caught up with me. also not pleased with my DL form. oh well, cant win em all.

[killxswitch]

Heavy back work bro. You can barely call those rack pulls if the pins are so low! "High deads" or something...

[bjohnso]

Good rack pulls. I used to do them at that exact same height. It felt like all lower back to me, too. Although I'll bet if did higher reps, you will feel it in your upper/mid back, too.

[Coke]

need to re-examine my form on these, feels like im pulling all lower back.

If i am not mistaken, rack pulls work mainly the lower back anyways so not a bad deal.

[Indifference]

thanks guys, thats reassuring to hear. I guess ill work things out next time I pull from the floor

03/11/08

speed bench
135x3
135x3
135x3
135x3
135x3
135x3
135x3
These actually started to hurt because im pushing harder than my body will go. lol time for MORE WEIGHT!!

close grip bench press triples!
135x3
185x5
225x3
245x1 tried to throw this back into the uprights, not sure what happened, but it was almost light! some kinda PR for sure
225x3

chest press right off the chest
245x8
295x8
335x8 (20lb pr) boy my shoulders were tired after this, fought for every rep!

bicep curl crap
45x8x2 felt my wrist a little at the end of last set so i stopped

rope pushdowns
155x8x3

planks
1:15
1:30
1:45


pretty good workout. definitely liking being able to bench actual weight! really looking forward to saturdays ME bench. hoping for another PR.

[Coke]

Nice job overall man.

[killxswitch]

Alright man, PR time. What're you shooting for, 275? Higher?

[Indifference]

03/15/08

bench max attempt
WU
135x10
185x4
225x1
275x0x2 (notes)
225x4

chest press 3inches above chest
245x8
295x4
275x4
(dead)

curl stuff
bleh

dips
bwx16x3


should have done something inbetween 225 and 275 to get acclimated. oh well. stuck at ~3 inches above my chest for probably 5 or so seconds trying to break even and eventually torqued my back pushing. this finished my benching for the day pretty much.

leaving tomorrow for destin, FL for spring break. will be back in a week ready to tear **** up!

[pulse]

Here we go! Finally made it over here. Nice try with the new max. You will get it next time for sure. Have fun on spring break!

[killxswitch]

Hey, you gave it a shot, get it next time. After you recover from spring break anyway, have fun and don't do anything too stupid!

[bjohnso]

Nice benching man. Is a chest press a pin press done with a barbell? Like bottom-up bench? Or is that a machine?

[RedSpikeyThing]

nice work man. Have a good spring break!

[Kiaran]

Just looked through the journal, bro. Things are coming along really nicely for you. Squats are just insane as well. Moving 365 around like a toy. Is the shoulder getting any better yet or still too soon to tell? Have a good one on your spring break.

[Coke]

Bet you're having a great time in Florida, hanging out on the beach.

[Indifference]

so im back and definitely got some partying (boozing) out of the system, gave myself the whole week off but tried to go today but of course its Easter and I forgot so gym was closed

pulsey heck ya welcome to the party. I dont want to get it next time, I want to apex it!

killswitch hehe i gave myself this weekend to recover... but of course ended up going to a birthday party and yaknow how that goes...

bjohns its a hammer strength machine that has arms that touch the floor and holds up a grip with weight attachments. I put weights under the floor arms and that sets the grips where I want them

red definitely did bro! thanks!

kiaran thanks for the kind words man. the shoulder only bothers me on heavy squats nowadays so I think its just something Ill have to deal with. I know alot of other guys around here have the same issue so hopefully its just one of those work-through things

big coke hah by beach you mean bar! first SB being 21 so I took it upon myself to sample Destin's finest alcohol serving establishments along with a wicked saint patty's day party!

thanks guys. starting over with working bench day tomorrow!

[bjohnso]

It sucks when the gym is closed on holidays.

[Indifference]

and the worst part is if I broke in im not sure the police would understand my reasoning...

but I did play some tennis instead. and it hurts.

[killxswitch]

Glad you made it back in one piece bro.

[Indifference]

03/24/08
first day back from spring break (week off)

barbell bench
WU
145x8
195x6
225x5
235x3
245x2
245x2
225x3
185x6
135x8

chest press 3inches above chest
225x6
275x6
315x6 (couldnt even fathom this last time, ill take it)

ghetto T-bar
3plate x6
4plate x6
4plate+25 x6


not bad for a first day back. ill take it.

[pulse]

not bad for a first day back. ill take it.

I would take that too! Expecially after a week of partying.

[killxswitch]

Not bad for Hangover Day at the gym. :D

[bigmoney]

those chest presses are sick man...

[Coke]

Way to return to things dude.

[Kiaran]

Welcome back. Crushed that bench, dude. If I take a week off, 135 feels like a pile of ****, hah! Solid, bro.

[bjohnso]

Great chest work - it looks like that week off did you a lot of good.

[RedSpikeyThing]

strong work on everything, especially given the circumstances.

[Indifference]

pulsey- thanks alot bro i surprised myself too

killxswitch- yah I stayed pretty hydrated and my friends mom cooks nonstop for me when I stay down there so I was well fed so it looks like it did me good. thanks!

bigmoney- thanks bro I really like them and I feel they definitely help me with my sticking points on BP

coke- thanks as always you mantank

kiaran- yah I agree it usually does with me too but for some reason i was jacked up and ready to go. thanks!

bjohns- i guess it did man maybe theres something to a week of constant alcoholism that really gets the muscles ready... hahaha thanks bro

red- appreciate it big guy, i hope the circumstances play in my favor for the rest of the week too!

[Indifference]

03/26/08

Squat narrow stance below parallel!
WU
135x5
225x5
265x5
305x3
315x3
better than I expected!

squat press stolen shamelessly from cokes workouts
2pps x6
3pps x6
4pps x6
hammies done

deadlift just for some fun; conventional
135x5
225x5
315x5
all very very easy. looking forward to back day

hack squat
315x6
315x6
315x6

hyperextensions
81x8x3


pretty good first leg day in a good while. definitely feeling it ALOT right about now.

cool life aside: declared my major (3 years in lol but Ive taken 80% of the classes). im officially going to be getting a microbiology degree sometime next year and then going into the physical therapy program. Im extremely psyched. an awesome day!

[pulse]

I really dont think 3 years in is that bad. Most people end up changing their majors a bunch in the first few years anyway. I know I did. At least you had to know pretty much what you were doing if you have most of your classes. I have so many classes that only transfer as electives now its sad. Excellent lower workout. What exactly are the squat presses?

[Indifference]

thanks pulsey, my first year was actually mostly engineering classes and core classes and thats when i switched over. ive been playing catch up ever since.

its a machine that you face and it has supports that go over your shoulder and you stand on a slanted pad and squat. it really lets you get deep as crap and i really like that b/c i can feel it alot in my hams/glutes.

[bigmoney]

awsome squats man! I'm doing PT as well, but we don't have a PT program as part of a degree which makes no sense considering I go to the largest school in the country.!

[Indifference]

thanks money! yah there are a bunch of schools not too far from me so ive got a lot of choices, actually looking at either volunteering or doing something with the guys I go see now to get a feel or a foot in the door so to speak.

edit: also money is it required that you guys get a degree in something first before you start the PT stuff? im curious how other schools do it

[Coke]

Super leg day man.

[killxswitch]

Great work guy. Strong squats and "easy" DLs in the same day, along with hack squats and that wacky press machine.

I think I changed my major 4-5 times prior to finally settling on something. And now that I've graduated, if I could go back and do something else I would. So don't feel too bad that you waited this long, it's probably best that way.

[bjohnso]

Great squatting. I can't wait to hit those kinds of numbers on my next bulk.

[Indifference]

03/28/08
legs still extremely sore from wednesday!!

bench sposed to be speed bench but i wanted to do something heavier; leg drive wasnt there due to extreme leg soreness!
WU
135x5
185x5
225x3
225x3
225x3
225x3
225x2
225x2
185x6
tried to make it like a *DE* style day, extremely tired after this

ghetto tbar
3ps x6
4ps x6
4ps+25lb x6
5ps x6 (might be a weight pr i dunno)

french curl
80x8
100x8
80x8

bicep junk

chest press 3inches up
225x8
275x8
315x8


extroardinarily beat. legs are still extremely sore (cant barely walk) so leg drive was out of the question on bench, also pretty tired in general. still a pretty decent day tho.

[Coke]

Relentless sets on the flat bench...solid effort overall.

[bjohnso]

Nice benching dude.

[pulse]

Sure wish I could put up 225 and make it a DE type of day! Good work man! Sounds like DOMS is kickin your butt.

[Indifference]

coke - thanks big man

bjohns- thanks bro

pulsey- thanks bro a few months ago i was only hopin, little form change and yaknow the next thing im doin it for reps. and yes, doms raped me, sideways.

[Indifference]

03/31/08

So today me and my partner started talking to this refrigerator of a guy who we see ocassionally at our gym. It turns out the kid is 19 and is the state record holder for deadlift and bench in teens! That caught me off guard! kid is about 300lb and pulled 606 and pressed 352 both raw. I made note of where we started talking to him in my sets. I had him show me some form stuff on deadlift and now I know its spot on.

Deads conv
WU
225x5
315x3
315x3 started talking to him here, did a few sets with my form adjusted
315x3
315x3
315x3
315x1x3
365x1
405x1 (+10lb PR after all those sets, and it felt pretty good)
315x1
definitely hammered out some lower back pain issues i was getting pulling.

pendlay rows
135x5
185x5
225x5 there were tough.

lat pulldown shoulder width
245x5
225x5
225x5 also tough

one arm db rows
60x8
80x6
100x6

so that was a pretty awesome (and tiring) workout. very happy about my DL form now that I know its spot on. should be lifting with this guy wednesday and friday hopefully.

[pulse]

405x1... Count it! Great job man. Im definately jealous you found a powerlifter to help you out ;)

[Kiaran]

Cool deal on declaring your major, bro. Sounds like you've got some good plans ahead of you. Micro bio is damn cool. Tons of bench up above. Loving the ghetto Ts. Those things are my new favorite move. Really awesome job on the DL PR too. 4pps on anything is a good day. You're gonna be sore as ****, lol!

[Coke]

Super ***** with the deads bro.

[Indifference]

pulsey - heck ya im countin it, and im also very happy that this dude is gonna be lifting with us on occasion. thanks man!

big k - yah bro it feels really good to have a plan in life and know where you want to go with it! surprisingly I wasnt that sore from the deads (i normally would be but the big dudes form tips definitely helped me) however my lats were killing me till today. thanks for the props!

coketank - thank ya as always big guy

[Indifference]

04/02/08

bench had the big dude from wednesday show me some minor changes, will be implemented next week!
WU
135x5
185x5
225x3
265z1 (could have done it for 2 at least)
275x3/4 (**** like hitting a big heavy wall)
265x3/4 (at this point I realized my triceps arent up to par)
225x4
225x4
135xalot
at the end the big guy showed me some minor things that should help a bit with my setup

close grip angry at my triceps so i figure why not destroy them
135xalot
185x5
205x3
dead

DB press big guy made me do it with legs up
50x6
70x6x2
not heavy at all off the chest, but wobbly as **** at the tri's

bicep stuff

wide nuetral grip pulldown
150x6
190x6
190x6


i wanted that 275 so bad lol. i swear ive missed it twice but i will NOT miss it again.

[pulse]

Damn, good workout anyways. Any specific reason he wanted your legs up on DB presses? I always heard that was pointless and the only thing it does is make your balance less. But I hear a lot of things...

[Coke]

Should probably hang out with around 255 on the flat bench for a session or two...looking fine nonethless.

[Indifference]

big pulsey - thanks bro, and im not sure why he wanted me to do it, it didnt feel any different to me other than having to balance myself

cokle - im going to take that advice most definitely, i dont want to struggle with it, i want to DESTROY it. thanks big guy.

[bjohnso]

Cool deal getting the big guy to help you. I wish I had someone like that. Nice benching too, why are you not happy with 275*3? I haven't been following your journal long enough to know how that stands with you.

[Indifference]

lol thanks for the kind words bjohns but thats a 3/4 as in three quarters =/
ive never pressed anything that heavy before thats why its mocking me!

[bjohnso]

I totally misunderstood that. You'll get it soon, you said that you probably could have gotten 265 for 2 - 275 can't be that far off.

[Kiaran]

You realize that you need to share with the rest of us what "the big guy" is teaching you on this bench? I totally mis read you entry on 275 at first too. I was like 275x4, holy ****! Why couldn't he get 265x2? Then I realized it was three-quarters rep. Anyway, next time 275 is yours, bro. I'm right in that boat with you as well. 275 is my current goal on bench as well...although you are much much closer.

[Indifference]

hah thanks alot big K. I may be closer to you then 275... but you have a DL of 440 and I do not =(. Basically what he told me I needed to do was speed up my descent (I knew this I lower it slow as balls), and that I bring it down a bit too high on my chest, which I thought I might be doing, but overall my form isnt too bad.

[Indifference]

04/04/08

so the big guy helped me perfect my form, and I have to say I now have the most comfortable and flexible squat position Ive ever had, and it feels good.

squat wider stance, toes out, no belt
WU
225x5
265x3
305x2
265x3
265x3
partner wasnt here today, so I took it easy and tried to perfect this newness. it felt great.

GM
WU
135x5
185x5
225x1 (snagged my back, ow?)

powersquat im gonna catch you coke!
3pps x3
4pps x3
5pps x3
6pps x1



glutes were screaming and back was angry. called it day. coolest part of todays workout was instead of the normal gym music playing the tornado warning sirens were going off outside so I squatted to sirens.

[bjohnso]

Good deal with the squats. It's a very difficult movement to master (duh).

Strong goodmornings too, that's another tough one.

[Kiaran]

Nice, I definitely hear yah on speeding up the eccentric of the bench. I'm working on the same thing. I'm always worried I'm going to put the damn thing right through my chest if I go too fast, lol. Just have to learn the timing I guess.

Nice squattage, you are right about wider stance and toes out being so much more comfortable. That's crazy about the tornado sirens. Was it just a drill or was it really a warning?

[Indifference]

bjohns - thanks for the props man

big k - yeah im not sure what it is im just hesitant to bring it down. I was at a public gym and it was definitely pretty hairy outside, apparently there was a funnel cloud spotted about 5 miles down the road from where I was. crazy stuff indeed!

[pulse]

Were you thinking that if you got hit by a tornado all that weight would keep you on the ground and safe? ;)

Holy powersquat!!!

[Indifference]

hah pulse I suppose a gym is a pretty safe place to be if theres a tornado. hell it can rip the roof off but wtf is it gonna do if im belted into a cage with more than 2 tons racked in it!

[Indifference]

04/06/08

Barbell bench
WU
135x8
add 2-board
185x3
225x3
275x1
mins 2-board
225x3
135x8x2

overhead tricep extension (dumbells)
65x8
75x8
95x8x2

JM press
135x8
185x8
225x1

shrug
315x8
405x8
315x8


proved to myself that I need to work heavily on my tricep strength!

my partner is absolutely sick. he 2 boarded 315x3 365x1 385x1 and barely missed 405. then he goes off and does 315x3x4 and 275x million (all raw of course). the craziest part is he didnt eat today, rarely does, doesnt do anything that somebody who wants to be strong does, doesnt sleep etc. Lol the most ironic part of it is he responds extremely well to the stuff I set up for him but I dont. sometimes I wish I had some awesome genetics like that too.

[bjohnso]

There should always be someone there to kick your ass into gear.

That is some serious shrugging btw.

[RedSpikeyThing]

nice work man! It's great to have a partner around, especially one who is stronger than you.

[Coke]

Stepping up on all fronts - :thumbup: ...good job man.

[Indifference]

big J - lol hes laid back as hell, the only time I ever see him amped up AT ALL is when he is under the bench. And I wish I could translate some shrugging strength to other things, its one of the few things im strong at.

red - yeah I agree completely, and thanks

coke - thanks as always big guy

[Indifference]

04/08/08
drank my results way too late tonight, with no carbs before, talk about wanting to die for the first 30 minutes, ugh

deads
WU
225x3
315x2
365x1
385x1x2
315x1xalot

pullups very close grip, doesnt bother my shoulders
bw5x4 gonna start doing these with some weight

cable rows
135x6
165x6
180x6
195x6 (dumb pr i think)


a few things

1) im not sure its physically possible to pull my head over the pullup bar, it just stops at a certain point
2) not sitting back into my deads enough, working on it. I demand tips!
3) dont skimp on carbs throughout the day then down some pasta followed by results. Felt like I was going to hurl/die while doing deads.

[bjohnso]

Nice deads man. I hate it when I can't get the carbs in.

Last deadlift session I had, I did sumo first and then conventional. When I got to conventional it felt super natural and easy - I guess because my posterior chain was warmed up a lot better from the sumos. Give it a shot.

Edit: I guess I'm assuming you are pulling conventional.

[Indifference]

you'd be assuming correct sir

[Coke]

Them are some nice back sets guy.

[Kiaran]

lol, yeah, your partner sounds like the bionic-man. Some people are just blessed with being able to make incredible gains at incredible speeds. Anyway, I'll be joining you in the 2-boardsville here in another week. Is it easier than a full bench or about the same because of the sticking point? I'm pretty excited to give it a shot. Crazy stuff on the JM press with 225, dude. I'd say your triceps are pretty strong, how're you doing those JMs?

For the deads, **** I don't know, man. I have the same problems as you do. I don't sit back enough and my damn hips come up too fast. Just takes years of practice i guess. I never pull my head over the bar on chins either, I just go until my eyes can see over the bar. Good enough, right? Don't worry, bro, the deadlift will come together for you.

[Indifference]

bjohns - I forgot to thank you bro for the comps, so thanks!

cokemonster - appreciate it!

K - yah the boy can benchpress but at some point hes going to hit his limit, hes got the gut of a big bencher but he cant squat or dead very well. And I actually was having more trouble doing the 2-board then a full BP. In all fairness I had 0 tightness because Id never done them before so it was a struggle. If I learned how to stay tight like in a normal BP im sure I could do more. And thanks on the JMs! All I can tell you is that the last one with 225 was a hell of a struggle. I hope your right on the deads man, although I did feel pretty sore in my hips today (never do) so maybe thats a good sign. Appreciate all the kind words big guy!



editl Forgot to mention that tonight the campus had Akon, Souljah(sp?) boy, and young jeezy(sp?) in concert, so I decided to play tennis. 2 1/2 hours later and everything hurts! I forgot how much that takes out of you.

[bigmoney]

Huge sessions Indiff....those JM's are huge too bro.
I despise rap, but that Akon guy played a concert ontop of my apartment garage roof. It was ridiculous.

[bjohnso]

Hmmm, somehow I skipped over that JM press. That is....well, your triceps must be pretty beefy.

[Indifference]

money - apparently the concert went over pretty well, I mean just judging by the amount of people that werent in class today that is... and thanks for the props bro!

bigJ - they arent that beefy, I definitely would like to make them stronger tho, thanks again!

[Indifference]

04/10/08
light day, pretty beat up

bench
WU
135x5
185x5
185x5
225x3
185x5
185x5
185x5

french curl
100x8x3

floor press
WU
135x5
185x5
225x3
225x3

curl junk

cardio
20min elliptical


Pretty beat up today, just about everything hurt going in there. Ill blame tennis:clown:

Oh, and one more thing... if any of you are molecular biologists and work with the FOXP3 gene I could really use a hand!

[bigmoney]

good job taking it easy while you didn't feel 100%....even though you did sets with my max

Sorry bro, I only work with the FOXP4 gene, wish I could help ;)

[bjohnso]

Nice Floor pressing. I've got to get back to doing those.

[Coke]

Good workout overall guy.

[Indifference]

money - thanks bro, what did I do that was your max? Im pretty sure ive seen your weights being higher than anything ive done... Also dont get me started on the foxp4 gene... man.. lol I just finished this presentation I have to give on these genes and it feels good.

bjohns - yah i saw that somebody had done them and i decided to throw them in, ive definitely gotten a bit stronger on them since last time. thanks for the good words bro

cokeasaurus - thank big guy

[Indifference]

04/11/08 gonna start logging my tennis and cardio in here
3 1/2 hours tennis. beat the hell up!

04/12/08

squat
WU
225x5
275x3
275x3
275x3 *see notes*
315x1
275x3

rack pull #1 pin, mid shin, ~3inches from the floor
WU
225x3
315x3
365x1
405x1
425x1 (+20lb) definitely learning how to get better heel drive on deads

leg press new leg press machine they got
4pps x6
4pps+25lb x6
4pps+25lb x6
wow did this baby get my hammies


So I started talking to this other guy that was squatting in a rack next to mine, and he eventually offered to let me try his knee wraps. He put these puppies on TIGHT. I swear if I had them on any longer I would have lost all feeling in my legs. Ive never tried them before but it was amazing what they did for my form. Man my form was 100% perfect b/c they made me sit back so deep. I REALLY want to figure out why or what I need to adjust to have form like this. Oh, and they made the weight really really really light too.

[RedSpikeyThing]

nice lower work! Knee wraps make a big difference. Do you use a belt at all?

[bjohnso]

Excellent squatting. Parallel? Nice rack pulls too, they're a great exercise.

[Indifference]

red - thanks big guy! I havent used the belt to squat in a long time, honestly 315 doesnt feel heavy enough to warrant it, and when I do put it on i feel it compromises my form... but for some reason my leg strength isnt where it used to be and I cant press much heavier anymore. thats something thats been botherin me

big j - thanks bro!; when I hit parallel there aint much more room for me to go down before my hams hit my calves right under the knee, so parallel is pretty much where I stop unless its narrow stance

[Coke]

Killer ***** with the tennis...solid session man.

[Kiaran]

Cool deal about playin tennis. I played for about 10 years in the Jrs all the way through high school competatively. That sport will take all your joints and eat them alive. It's still the fastest way for me to cut weight if I feel like burning some fat. And yeah, definitely need a wheelchair the next day, lol. I'm thinking about startin up again a little after my bulk is through.

Solid **** with that floor press, bro. Rack pulls are solid as well. 20 lb PR is pretty damn huge. How's the grip on those? I've never tried knee wraps but I've heard they pretty much rule. I've used some cheapo sleeves before and didn't think they were half bad. You going to get your own pair now at EFS?

[Indifference]

coke - thanks bro, you need to go play some tennis and film it. Id pay to see a monster like you swatting at a tennis ball!

big k- yeah thats actually my plan of action. Ive been carb cycling the past week and a half now while playing lots of tennis and doing my cardio. The scale hasnt told me anything but physically I do feel a lot better and I hope my eyes arent playing tricks on me. I seem to have a pretty good grip as I havent had any slippage with chalk. And those knee wraps were awesome but I dont want to risk getting dependent on something like that. Kinda like the belt, Id rather not use it if I can help it.

[pulse]

Excellent workout man. Did the knee wraps really made that big of a difference? Ive never tried anything like that not even a belt. I know how they work (pretty self-explanatory) I just didnt think they would be that significant. Would you recommend trying some?

[bjohnso]

coke - thanks bro, you need to go play some tennis and film it. Id pay to see a monster like you swatting at a tennis ball!

big k- yeah thats actually my plan of action. Ive been carb cycling the past week and a half now while playing lots of tennis and doing my cardio. The scale hasnt told me anything but physically I do feel a lot better and I hope my eyes arent playing tricks on me. I seem to have a pretty good grip as I havent had any slippage with chalk. And those knee wraps were awesome but I dont want to risk getting dependent on something like that. Kinda like the belt, Id rather not use it if I can help it.

Carb cycling rocks.


Excellent workout man. Did the knee wraps really made that big of a difference? Ive never tried anything like that not even a belt. I know how they work (pretty self-explanatory) I just didnt think they would be that significant. Would you recommend trying some?

I've used my friend's Inzer belt before - it helps a lot. I ordered one in the mail, it should be here shortly.

[Indifference]

pulsey - they really did help, but they hurt like a SOB. I definitely wouldnt get any unless I were squatting like 500+ or something, just shouldnt be necessary at my level. thanks for the kind word too!

big j - yah its definitely different. Im hoping to drop a bit of BF so I hope it goes well.

[Indifference]

04/14/08

bench
WU
135x6
205x4
245x3
255x1
255x1 this baby FLEW up
265x0 ****ing came down to high on my chest and it hurt really bad in my biceps and forearms

chest press off the chest
225x6
295x6
335x6

shrug
315x8
405x8
315x8

JM press fat bar
145x8
195x6
195x6


Had some good steam till I ****ed it up. However im not too mad because I was throwing up the 255 attempts when I brought it down lower on my chest, we're talking flying. I need to stop coming so high on my chest because every time I do It aggrivates something in my biceps/forearms and I lose all my strength and cant press anymore cause it hurts. Overall tho I got a good outlook for the day.

[pulse]

The 255 flew up? I dont see how that could help you at all if the bars are moving on their own ;)

JK good job man. Sounds like if you get it in the right groove you probably have a new bp pr coming up!

[Coke]

Fine effort throughout bro.

[bjohnso]

If 255 flew up then 275 shouldn't be a problem. You'll get it next time.

[Indifference]

big P - yah my days seem to be all about the groove. Its like a human bench shirt! haha I wish... thanks for the kind words bro

coke - thanks as always big man

j - thats the plan, Im thinking a few more heavy days with around 255-265 so I can really hammer out my groove and not land the bar too high and Ill go for it. Thanks big j.

[Indifference]

04/16/08

deadlift conventional; DE
WU
225x5
315x3
365x1
385x1
kept it light today, these all went up like a feather, new max attempt next week

pullup inside shoulder grip
bw x5
+20lb x5
bw x5
bw x8

one arm dumbell row
75x6
100x6
110x6 (+10lb)

ghetto Tbar
3pps x6
4pps x6
5pps x6 these about were the end of me, lats are toasty

cardio
20min elliptical


good day, went just how I planned. DL's were even lighter than I hoped they'd be. New max attempt next time if all goes well.

[Coke]

In a nice groove with that back workout dude.

[bjohnso]

Weighted pullups and deadlifts look pretty sweet.

[RedSpikeyThing]

nice deads and rows

[Indifference]

Thanks for the kind words guys!

04/18/08

close grip
WU
135x5
185x7
225x3
225x3
245x3
should have done about 15 more sets of 225... dont know why i stopped looking back at it

chest press 3inches above chest
225x6
275x6
315x6
355x6 (+40lb!!)

shrug extremely fat bar I have no idea how big it was, but I could BARELY touch fingers with my hand around it
315x8
405x8
315x8

dips
3x10bw

cardio
20min elliptical

First off I would like to say I dont know why I stopped close gripping. I seriously could have done that 225 for a lot of sets, it was flying up. Second, Ill take that PR as a good sign as a month or so ago I couldnt even budge that much weight. Third, those shrugs were awesome. That bar was FAT and hard to hold on to but it made it more fun. And fourth, I really like carb cycling. Im starting to notice definition in places I havent seen it in a long long time, and im still gaining strength which is the good part.

[Coke]

Keepin it tight, good job man.

[Kiaran]

Weird stuff about your biceps/forearms getting irritated on the bench. That sort of **** can definitely put a damper on things when they act up. Maybe cut back on the throttle a little bit for a week and see if it heals up.

Also, 385 went up like a feather? Well I guess 500 should be no problems, eh? LOL, just messin with ya, bro :D Definitely nice work with the deads and weighted pullups. That's how its done.

Also, I just got to give you some **** for this since you made fun of my music:
...I have no idea how big it was, but I could BARELY touch fingers with my hand around it... :D But seriously, fat-bar grip work is where it's at. I usually take a towel, wrap it around the bar and then grab that and do static holds. That is a royal bitch to hang on to. Give it a shot.

[bjohnso]

Those shrugs are pretty huge. Are you using a mixed grip with that fat bar?

[Indifference]

Coke- thanks big man

K- you know I ALMOST put in a *insert penis joke* right after that sentence in parenthesis just because somebody might call me on it... haha. Thanks for the kind words man, im lookin for some PRs soon I hope... im definitely in the mood for them!

big j - yessir Ive been switching which over/under hands lately due to some forearm pain but I always shrug with a mixed grip and deadlifts as well. Ive just been switching up which hand is over/under. Thanks for the kind words big j!

[Indifference]

04/20/08

Got my Metal squat shoes in the other day. Had to try them today!

Squat ive been doing some stretching routines to try and work on getting lower with a wide stance
WU
135x5
225x5
275x3
315x3
335x3
355x1
225x6
225x6
all no belt


Thats all I wanted today. These shoes are really awesome. The bottom of my heels were getting bruised I was pushing through them so hard. It was ****ing great! However I still need to work on my flexibility a bit as I tend to GM randomly out of the hole with a wider stance. Also felt good to have some heavier weight on my back. Definitely a good investment.

[bjohnso]

Holy **** dude! 335 for a triple? Where did that come from?!

[Indifference]

ha thanks bj, im capable of squatting heavy Ive just been slacking and putting it off for various reasons (im pathetic I know). Im gonna start upping the weights now that I have good shoe support and am getting more flexible to get deeper.

[RedSpikeyThing]

great squatting! Did you pick a pair of oly shoes?

[Coke]

Good deal on the metal squat shoes, glad you're liking 'em.

[Dirk Pitt]

Read through the journal. You are making some sweet progress man! I may have to try the wave progression on bench, except I dont have a spotter so I am kind of scared of going heavy.

[Indifference]

red - yah they are Metal Squat shoes, like the same company that makes all the shirts and suits etc; thanks for the props big guy!

coke - yah i definitely do like them big C, never been on my heels so much even barefoot seems "flatter"

dirk - thanks alot for the kind words! The wave progression is definitely different (and more tiring) than just doing low rep stuff. If all else fails ask the person at the front desk for a spot!

[Indifference]

04/22/08
sigh

Bench see the notes guys, I need some advice
WU
135xalot
185x3
225x3
245x1 (may as well been 185)
265x1 (paused for 2 seconds and FLEW up, but there comes that pressure in my biceps/forearms. ****!!!)

Lying Chest Press breaking off the chest
315x6
385x6 (+50lb pr)

Smith JM press partner went beeboppin around somewhere so I used a smith as to not crush myself
135xenough
185x6
225x6
245x3

shrug
365x8
415x6
315x8

cardio
21min elliptical


Alright so I was all set today to come press a **** ton... and I ****ed it up. That 245 and 265 im especially proud of flew up easy. As the bar gets closer to my chest it gets tighter in my forearms/biceps and starts to hurt like pressure. Im pretty sure Im bringing the bar too high up on my chest b/c when I do close grip I physically cant bring it that high and I dont feel any pain. Once that first bit of pain comes I cant hold any more weight I just lose all the strength ive got. I really would like to correct this b/c I know im good for some heavy stuff and this is just irritating the **** out of me.

[pulse]

Your situation is starting to irritate me too man. I want to see you crush that current pr :). Hopefully you get it figured out!

[Coke]

Went out to Elite and checked those shoes out, they're quite pricey but worth it base on what you're saying and from what I've heard in general - actually thinking about getting a pair.

Numbers are staying solid all around dude.

[Kiaran]

Damn solid squatting, bro. I'm looking forward to seeing you knock 405 out of the park now with your new shoes and all!

For the bench, how come you pause at the bottom with maximal loads? Is it just cause your bicep begins to hurt or what? Sounds almost like your grip is too close and your flexibility is coming into play, but I'd have to see a vid. Any possibility you could post up a video and show what's going on?

[Indifference]

pulsey - thanks man, its the kind words you guys give me that really help on the worst days

coke - how much did they want for them coke? I got mine from a company in canada that deeder has ties with, it might e cheaper if you order it from them. thanks for the good words too coke

big k - I only paused on that one cause I wanted to see if I could indeed do it if I stopped all motion. The problem was It started to hurt a bit and once the pain comes It really hurts a lot. Im going to see about getting some vids very soon b/c after tonights DL fiasco i really need to correct some things. thanks for the encouragement too bro

[Indifference]

04/24/08

deadlift
WU
225x5
315x3
365x1
415x0x2 im such a bitch

pullup
bw x5
+25lb x4 (+5lb)
bw x5

cardio
22min elliptical

tried some pull throughs, probably wasnt doing them right

oh, only good thing bout today, 3 weeks of carb cycling and im down ~6lbs

H-roll
15Dbs x8x3


3 inches up, hips straight up. Im such a bitch. Investing in a camera soon.

edit: forgot the cardio

[Kiaran]

Bummer, man, but all is not lost. In fact, **** tonight's workout. Shake that **** off and know you'll be back next time and that **** is going up. Here's my advice. Every time in the past that I have taken a leap from about 90% 1RM straight into a PR attempt, I fail. Every ****ing time. What Westside is teaching me is to build up into it a little better. So for your work next time, try a progression like this:

285 x 3
335 x 3
365 x 1
385 x 1
400 x 1
410 x 1 or 415 x 1 (your call)

Seriously, it will make all the difference. If you jump right into it like that, it feels like a ton of bricks and everything is like "**** you, we ain't movin ****!". I know 400 is an annoying number to load, but it's just where you're at and it really works. Give it a shot, bro.

I wanted to give those H-Rolls a shot tonight but was too smoked after the workout. How where they? Looking forward to some vids, man.

[ryuage]

i generally do stretching after to work on my wide stance as well... whats been working for me is doing a groin stretch with my butt up against a wall and my legs flared out... I guess you can say doing the splits inverted against the wall and letting gravity serve as my pressure.

[Indifference]

Thanks big guy. You know I told myself I should do that but Im not sure why I didnt. Unfortunately for me I think the issue here is form (it always is for me) but next time I go for it I will DEFINITELY not jump so up so quickly.

The H-rolls are deceptive little bastards! You think 15lb dumbells would feel like air but man after 2 sets of 8 your rear delts have a nice burn to them, and afterwards my shoulders felt really stable (used to instability in the left one from injury). Im gonna throw them in every other day because of all the great things everyone has said about them.

edit:grammar > me


double edit: you posted before I finished typing ryu! I will definitely try the stretches although I pull conventional. I definitely need more flexibility in my hamstrings/glutes/hips region. Thanks for the advice!

[Coke]

The shoes I saw were at least $135 which includes shipping...effort is not looking bad man.

[bjohnso]

Nice deadlifting, despite the miss. I was stuck at 405 for sumos (I know you pull conventional) for a long time. Just try to increase it by 5 pounds.

Those H-rolls are a great exercise, aren't they?