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jbrin0tk
03-08-2008, 08:48 PM
Hey there,

I'm starting this journal just so that I can keep a log of what I've done/am doing in my training, and to perhaps get some feedback from others. I don't aspire to be a bodybuilder; I want to be as strong as I possibly can be. I guess you could call that powerlifting! I've been lifting seriously for almost exactly one year now, and have made significant progress in all of my lifts. My current maxes are:

Bench:275x1
Squat:335x1
Deadlift:415x1

Current goals: Bench: definitely top priority here 300x1
Squat: 405x1 got a ways to go!
Deadlift: 500x1 again, got a ways to go!

I'm pretty proud of the fact that my total is over 1,000lbs, especially since I could do none of this a year ago! Not that I think 1,000lbs is amazing or anything...

Anyways, here is my first training log.

8 March 2008 ME bench

Bench press: weights indicated do not include added weight of band tension

barx10
135x10
bar with monster minis x3 (110lbs at top)
65 with monster minis x3 (shall henceforth be abbreviated as "MM's")
75 with MM's x3
95 with MM's x3
115 with MM's x3
135 with MM's x3
145 with MM's x3
155 with MM's x1
165 with MM's x1
175 with MM's x1
190 with MM's x1

done.

Tricep pushdowns: been doing Tate presses and JM presses a lot lately; wanted to switch things up a bit.

100lbs. x10 reps x 5 sets

done.

Lat pulldowns: 4 sets of 8 reps at 130 lbs.

done.


And that was it. I usually add another triceps exercise and some form of rowing exercise, but I was pretty shot by the end of the tricep pushdowns. I've been feeling fairly beat up lately. I give it all I have when I'm in the gym, and I haven't missed a workout or taken a week off in who knows how long!!! I'm thinking a week off may be in order soon. Fortunately, I have a built in week off coming two weeks from now because I'm getting married!!! My fiance and I are going to Savannah, Georgia, for our honeymoon.

I'm looking forward to keeping this running journal. I'll be sure to update it Monday evening after ME squat day. Any comments or advice are always welcome!

jbrin0tk
03-10-2008, 02:25 PM
Ok, today was ME Squat day, but I usually mix this up and sometimes do an RE squat day instead. Well, I guess you could say that, anyways:) Here was today's workout.

10 March 2008 ME Squat

Back Squats

barx10
135x8
185x5
225x3
255x5
255x5
255x5

My max squat is 335, but it still feels kind of weak to me. The 3 sets of 5 reps at roughly 78-80% max really kicks my ass.

Deadlifts

135x5
185x3
225x3
275x3
315x1
340x3 (I usually go for 5 reps on the last set, but just wasn't feeling it today)

Good Mornings

115x6
135x6
155x6

SLDL's

135x8
185x8
205x8

And that's it. I'm still working on a way to program my lower body days a bit better, but hey, it's working for now, which is all anybody can ask. My squat has gone up quite a bit in the last few months. I'll be posting again on Wednesday for DE bench day.

jbrin0tk
03-12-2008, 02:33 PM
Ok, so today was DE bench day.

12 March 2008 DE Bench

Bench Press with mini bands

barx10
135x5
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3

Overhead press in the rack

85x5
115x5
135x3
160x5
160x5
160x5

(This is the most I've been able to OHP for three sets of five! A sort of PR, I guess.)

Tate Presses

5 sets of 10 reps with 55lb. dumbbells.

Lat Pulldowns

140x6
140x6
150x4
150x4

Tricep Pressdowns on machine

3 sets of 6 at 110lbs.

Dumbbell Rows

3x8 with 80lb. dumbbells.



I felt like I had more energy today. All in all, a good workout! Friday is DE squat day, so I'll post again on Friday evening.

jbrin0tk
03-14-2008, 02:12 PM
14 March 2008 DE Squat Day

Squats

barx8
135x6
added light bands (abbreviated as LB's)

150x2 w/LB's
150x2 w/LB's
150x2 w/LB's
150x2 w/LB's
150x2 w/LB's
150x2 w/LB's
150x2 w/LB's
150x2 w/LB's

done.

Deadlifts

135x5
185x5
225x3
275x3
315x1
340x5

done.

SLDL's

135x8
185x8
215x6

done.

Good Mornings

135x6
155x6
185x6

done.


All in all, a good workout. Gonna max out on squats on ME squat day next week, see if I can get a little more than 335.

jbrin0tk
03-15-2008, 12:22 PM
15 March 2008 ME Bench Day

Bench press with 1 board

135x5 with no board
175x5 with no board
185x3 with a 1board
205x3 with a 1board
225x3 with a 1board
245x1 with a 1board
265x1 with a 1board
275x1 with a 1board
285x1 with a 1board
300x1 with a 1board!!!!!!!! BIG PR!!!!

done.



Chest-supported rows

45x6
70x6
90x6
110x6

done.



Tate Presses

5 sets of 10 reps with 55lb. dumbbells.

done.



Lat Pulldowns

140x6
140x6
150x4
140x6

done.


Tricep Pressdowns on machine.

110x8
110x8
120x6

done.



Super stoked about the workout today! 300lbs. is a HUGE goal of mine, and it looks as though I am getting closer and closer to doing it straight off the chest!! Everything felt great today. I'll be posting again on Monday for ME Squat day.

dajuggernaut
03-16-2008, 12:05 PM
I like the way you set up your workouts, upper/lower me/de westside setup seems to be successful for a lot of people. What's your height/weight/age?

jbrin0tk
03-17-2008, 05:55 PM
I like the way you set up your workouts, upper/lower me/de westside setup seems to be successful for a lot of people. What's your height/weight/age?

Hey man, thanks for the compliment. I did a good bit of research on the Westside site and derived my workouts from what I learned there, as well as with help from some of the people here. I owe a lot of thanks and appreciation to Travis Bell, another member of this site, who has been giving me solid and much appreciated advice for my bench workouts.

I'm 26, 6'4 and 270. I started working out almost exactly a year ago. I didn't always lift for sheer strength, though. My "powerlifting" career has only really started in the last 2-3 months. Before that, I mainly focused on looking better, which ultimately was a waste of time for me!!! But again, thanks for checking in, man!

jbrin0tk
03-17-2008, 06:01 PM
17 March 2008 ME Squat day


Squats

barx8
135x5
185x4
225x4
275x3
315x1
335x1
350xmiss
350x1 PR

Felt pretty strong with the squats today. 350 was a grinder!

done.


Rack pulls

135x5
225x5
275x3
315x1
365x1
405x1
425xmiss it slipped from my hands.


done.


SLDL's

135x6
185x6
215x6


done.


Bent over flys (added em in here for the heck of it to get in some rear delt work.)


20lb. dumbbells x6
20lb. DBs x6
25lb. DBs x6

done.


A good workout all in all. The first time I've ever tried rack pulls. They actually seemed harder than deadlifts, and I was thinking they would be easier. I thought I'd be able to get more weight, but oh well. Just work harder the next time. Pretty happy about the squat PR; didn't know I had it in me! I do need to start ramping up the weight on the SLDL's, though; they're getting too easy!! I'll be posting again on Wed. for DE bench day.

jbrin0tk
03-19-2008, 05:43 PM
19 March 2008 DE Bench Day

Bench Press

barx10
135x8

add mini bands (85lbs. tension at the top, 35 or so at the bottom) every bench from here was with mini's

140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3

done. Felt pretty fast with it, too.

Overhead Press

95x5
115x5
135x5
160x3
160x3
160x3

done. Disappointed here, but shoulders felt shot after the benching.


Tate Presses

5 sets of 10 with 60lb. dumbbells.


done. Man, my triceps are really getting stronger. It wasn't long ago that 45lb. dumbbells were hard for me.


Chest supported rows

90x6
90x6
110x6
130x6

done. These felt good, too.



Skull Crushers

100lbs x8
110lbs x6
110lbs x6

done. These killed me after the Tate's.


Lat Pulldowns

140x6
140x6
150x4
140x6.

Felt pretty tired at the start of these. Still, my lats feel significantly stronger, too, after working them hard for awhile.



I thought today was gonna suck hard. I was really tired and wasn't really in "lifting mode." So I said "screw it," and sucked it up and gave it my all! I felt quite strong today all in all. All my lifts felt pretty good, with the exception of the lat pulldowns after all of the other work. All in all, a good day. Friday is DE squat day-I finally get to use the new light (purple) bands that I bought. I'm pumped for Saturday's ME bench-going for 300lbs. off the chest!!! A big milestone for me. I got 300lbs. off of a 1 board this past Saturday, so I think I have it in me. I'll be posting again on Friday for DE Squat day.

Jorge Sanchez
03-19-2008, 09:19 PM
Strong lifts, dude.

jbrin0tk
03-19-2008, 09:55 PM
Strong lifts, dude.

Thanks, man! I appreciate it!

jbrin0tk
03-21-2008, 09:35 PM
21 March 2008 DE Squat Day


Squats w/ light (purple) bands

barx10
135x6
add light bands

155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2

done.


Deadlifts

135x5
185x5
225x3
275x3
315x1
340x4

done.


Leg curls

50lbs. x8
75lbs. x8
87.5lbs. x6
100lbs. x4

done. I've never used the hamstring curl machine until today. I could really feel it!


Good Mornings

135x6
155x6
175x6
195x4

done.

Oops! I almost forgot to post today. I've got a wedding tomorrow and I've been doing stuff with it all day. But hey, I posted [I]today[I] at least! I'm getting up around 8am tomorrow for ME bench day. I'm going for 300lbs off the chest straight weight. I feel pretty good about it but we'll see! I'm going to try to post before I get married at 1530 tomorrow (3:30 for those of us who don't get military time!). I don't know how much I'll be here next week due to my honeymoon in Savannah, Georgia. I'm not sure when we're coming back next week and when exactly I'll be back in the gym. Either way, it won't be too long, and I'll be posting here again soon enough!

Jorge Sanchez
03-22-2008, 09:48 AM
Strong pulls, but more importantly, congratulations!! Enjoy the honeymoon.

jbrin0tk
03-24-2008, 10:59 AM
Strong pulls, but more importantly, congratulations!! Enjoy the honeymoon.

Hey man, thanks a lot! We are on our honeymoon now, and I am going to update my workout from Saturday morning right now, too!!

jbrin0tk
03-24-2008, 11:19 AM
22 March 2008 ME Bench day

Bench Press

135x5
185x3
225x1
245x1
275x1
285x1 PR!
300x1 PR!!!!


Heck Yeah!!! This was the moment I've been waiting for!!!!! 300lbs.!!!!


Tate Press

60lb. dumbbells for 5 sets of 10 reps.

done. Felt strong.



Chest supported rows

90lbs. x 6
90lbs. x 6
110lbs. x 6
130lbs. x 6

done.


Skullcrushers

100lbs. for 3 sets of 6 reps.

done.


Dumbbell Rows

80lb. dumbbell for 3 sets of 8 reps.


done.


Wow!! This is what 6-8 weeks (not exactly sure) of intense training has gotten me, a 300lb. bench press!! I am so stoked, even still!!! Things are going well and we are having fun on our honeymoon, too. I learned some things from this training experience, and I will be posting them soon. For now, I'm out. I'll post again soon.

Jorge Sanchez
03-24-2008, 12:25 PM
Talk about committed, posting your workouts during your honeymoon. Congratulations on the bench PR. 3pps will be yours in no time.

jbrin0tk
03-24-2008, 05:07 PM
Talk about committed, posting your workouts during your honeymoon. Congratulations on the bench PR. 3pps will be yours in no time.

Thanks, Jorge, for the congrats! It's weird, because there is still a lot of downtime on your honeymoon. At least on ours. We're having a lot of fun, though.

jbrin0tk
03-24-2008, 05:10 PM
Some things I learned while going for my bench PR on Saturday:

1). Take your time! I waited about 5-7 minutes between each heavy single, and 3-5 minutes between each triple. It really makes a big difference.

2). Cut out some of the extra sets and reps. This helps to save energy.

3). Sleep! Sleep the day before and leading up to is very important.

I'm sure many people know this stuff; I'm mainly just posting this because I like to look back on my journal from time to time. These two tips were really helpful for me on my "maxing out" day.

jbrin0tk
03-28-2008, 07:29 PM
28 March 2008 DE Squat Day

Ok, so I just got back from my honeymoon at 4:30 today. Savannah was great; a great place to go on any trip. It is so beautiful down there! I drove the whole 9 hours there and back. So after going nonstop for 9 hours today (minus 1 quick stop for gas), I hit the gym at 6. I had so much fun in Savannah, but I couldn't wait to get back to the gym. Normally, this would have been DE Squat day, but I didn't do any squats today because my knees weren't feeling too hot after 9 hours of driving. For reference, I'm 6'4 and we were driving a Toyota Corolla...not good for the knees!! I did a bit of a hybrid workout today, but it was a really great session. Here it is:

Standing Military Press

95x5
115x5
135x5
160x5
165x4 (most weight ever for me for reps)
185x1 PR!

done.

I knew I had the 185 in me. It didn't even feel that heavy. If I had waited longer after the last set I probably could've gotten two or three with 185.


Deadlifts

135x5
185x5
225x6 (lost focus and lost count...ended up doing more than I wanted to!)
275x3
315x1
345x4

done.

345 is the most I've ever done for reps. I had a fifth in me, but my grip slipped. I really need to start working on it more.


SLDL's

135x6
185x6
205x6
225x6

done.

I upped the weight on the last set. It was still pretty easy, so I probably need to increase it a bit more. I can really feel it in my hamstrings!


Good Mornings

135x5
155x5
175x5
195x2
215x2
225x2

done.

I was pretty happy with these. I'd never attempted more than 195, and 225 felt pretty good. I felt like I had 10-20 more lbs. in me, but I left it at that for tonight.


Bent Over Flies

3 sets of 6 reps with 25lb. dumbbells.

done.


I had a great workout tonight. Not tired at all, even on 6 hours sleep and a nine hour drive. I'll be posting again tomorrow for ME Bench day.

Jorge Sanchez
03-29-2008, 09:17 AM
Strong pressing.

jbrin0tk
03-29-2008, 01:49 PM
Strong pressing.

Thanks, Jorge!

jbrin0tk
03-29-2008, 01:58 PM
29 March 2008 ME Bench Day


Floor Presses

barx8
135x5
175x3
185x3
205x3
225x1
245x2 (lost focus and did an extra rep...gotta quit that!)
265x1
275x1
295x1
305xmiss

done.

305 felt good until about halfway up, where I stalled it out. I gotta wonder if cutting out some of the extra warmup sets (i.e. 175x3, and maybe going 205x1) would've helped me get that 305. It was definitely difficult, but I felt like I should've gotten it. No biggie though, I'll get it next time. This was the first time I'd done floor presses in a long time.


Chest Supported Rows

90x6
110x6
130x6
150x2

done. The 150x2 was tough.


Skull crushers with the EZ bar

100lbs. x10
100lbs. x10
100lbs. x8
100lbs. x7
100lbs. x5

done. Man, these just about killed my triceps. I was shot after that.


Dumbbell Rows

3 sets of 6 reps with a 90lb. dumbbell.

done. Hard, but not too bad. They felt pretty good all in all.


I started to do some Tate Presses after the dumbbell rows, but I just couldn't. The weight was wobbly and I could hardly control it. Like I said, I fried my triceps on the Skullcrushers! I feel pretty certain that I could've had that 305 on the Floor Presses, but I'll get it another day. I'll be posting again on Monday for ME Squat day.

dajuggernaut
03-29-2008, 02:44 PM
Hey man, thanks for the compliment. I did a good bit of research on the Westside site and derived my workouts from what I learned there, as well as with help from some of the people here. I owe a lot of thanks and appreciation to Travis Bell, another member of this site, who has been giving me solid and much appreciated advice for my bench workouts.

I'm 26, 6'4 and 270. I started working out almost exactly a year ago. I didn't always lift for sheer strength, though. My "powerlifting" career has only really started in the last 2-3 months. Before that, I mainly focused on looking better, which ultimately was a waste of time for me!!! But again, thanks for checking in, man!

Holla to tall people, keep crushing those weights bro, I know that being tall makes it hella hard

jbrin0tk
03-30-2008, 08:10 AM
Holla to tall people, keep crushing those weights bro, I know that being tall makes it hella hard

Lol, I was just talking to a guy at the gym about that. There is a guy who is 5'3, and when he squats its like he barely has to move lol. When I squat, well, you know how that goes!

dajuggernaut
03-30-2008, 10:20 AM
Lol, I was just talking to a guy at the gym about that. There is a guy who is 5'3, and when he squats its like he barely has to move lol. When I squat, well, you know how that goes!

That being said, what assistance exercises have helped you the most for coming out of the hole of deep squats? I'm 6'4 with relatively long legs compared to my upperbody and the weights I squat are really limited when I go deep. Recently, I've been squatting deep with a slightly wider than shoulder-widths stance, highbar, hands out wide and it feels real good nice and balanced and tight form but I'm hardly putting up any weight. I know for a fact that hip/glute/ham strength is the limiting factor so I wanted to see what you might recommend for that.

jbrin0tk
03-30-2008, 09:57 PM
That being said, what assistance exercises have helped you the most for coming out of the hole of deep squats? I'm 6'4 with relatively long legs compared to my upperbody and the weights I squat are really limited when I go deep. Recently, I've been squatting deep with a slightly wider than shoulder-widths stance, highbar, hands out wide and it feels real good nice and balanced and tight form but I'm hardly putting up any weight. I know for a fact that hip/glute/ham strength is the limiting factor so I wanted to see what you might recommend for that.


I'm glad you've found a squat position that feels comfortable for you. It took a long time for me to find one, and it even caused me pain (just from not being flexible enough at the time) during the time when I was trying to "find my groove," so to speak.

I'm by no means a squat master, but some of the exercises I've found helpful for developing hip, glute, and hamstring strength are as follows:

SLDL's
Good Mornings
Pull Through's


Also, if you have access to the equipment, glute ham raises and hyperextensions are good, too. You can do something like a glute ham raise by putting your heels under one of those pads on something like the lat pulldown machine. It's gonna look odd, but if you don't care about that then you might give it a try (I learned this on this site the other day, not sure from who, though.) I'm gonna give a raw squatting program that Matt Rhodes wrote up a try, starting tomorrow. You should read it; it's not a long read. Here is the link:

http://www.elitefts.com/documents/raw_squatting.htm


I hope I've given you some advice that you may find helpful. Good luck, man, and thanks for reading my journal!

jbrin0tk
03-31-2008, 07:31 PM
31 March 2008 ME Squat Day


Ok, I so instead of doing true ME work, I am going to start Matt Rhodes program that he wrote an article on EFS about. I'll call it "The Rhodes Program." I know he posts here, so I hope he doesn't mind!! I also added in military presses today because I feel like it is too much to do on Bench days, ME or DE. I feel like I can't give my best on the military presses. So here was today's workout.


Military Presses

95x5
115x5
135x3
160x5
160x5
160x5

done. 160 is the most I've ever pressed for three sets of five. Felt real good.


Squats-work up to a 5 rep max for the day

135x5
185x5
225x3
255x5

done. 255 was a pretty easy 5RM, but in the article it says to pick a weight you know you can do 5 reps on if you were really sick, etc. I've started to go pretty deep on the squats, too, which does make it tougher, of course.


Rack Pulls

135x5
185x5
225x3
275x3
315x1
365x1
405x1
425x1
430x1 PR!

done. Man, this one felt really good. My grip, which has sucked lately, was really strong, especially for those last three sets.


Leg Curls

3 sets with 100lbs for 8 reps.

done. Ouch!



A pretty strong workout, all in all. I felt good and energetic. I plan on doing some more ham work on Friday, DE Squat day. I still plan to keep DE squat day, even though the program doesn't really call for a DE day. I just think that my bar speed really needs to improve, so I need to work on it. I'll be posting again for DE Bench day on Wednesday.

dajuggernaut
03-31-2008, 07:40 PM
I'm glad you've found a squat position that feels comfortable for you. It took a long time for me to find one, and it even caused me pain (just from not being flexible enough at the time) during the time when I was trying to "find my groove," so to speak.

I'm by no means a squat master, but some of the exercises I've found helpful for developing hip, glute, and hamstring strength are as follows:

SLDL's
Good Mornings
Pull Through's


Also, if you have access to the equipment, glute ham raises and hyperextensions are good, too. You can do something like a glute ham raise by putting your heels under one of those pads on something like the lat pulldown machine. It's gonna look odd, but if you don't care about that then you might give it a try (I learned this on this site the other day, not sure from who, though.) I'm gonna give a raw squatting program that Matt Rhodes wrote up a try, starting tomorrow. You should read it; it's not a long read. Here is the link:

I hope I've given you some advice that you may find helpful. Good luck, man, and thanks for reading my journal!

Great i really appreciate the advice. What's funny is that I read that article right before you posted the link to it, i'm always on elitefts. Something I've noticed though is that deadlifting really doesn't improve my squat numbers although you think it would because of the similar muscle groups it hits.

What do you think of BB Lunges? I feel like they really hit the glutes/hams hard especially when i go long and deep. And what do you think of this kind of setup for a lower day (I haven't messed around with ME/DE for lower yet, i just go by how my body feels to determine if I should go heavy or not):

Squat variation (Back/front/box)
Lunge variation (BB/DB walking/stationary/stepups)
Pull variation (Deadlift/Rackpulls/sldl/cleans)
Lower back/ham work (GHR/hyperextensions)
Ab/core work (standing/ground)

jbrin0tk
03-31-2008, 08:58 PM
Great i really appreciate the advice. What's funny is that I read that article right before you posted the link to it, i'm always on elitefts. Something I've noticed though is that deadlifting really doesn't improve my squat numbers although you think it would because of the similar muscle groups it hits.

What do you think of BB Lunges? I feel like they really hit the glutes/hams hard especially when i go long and deep. And what do you think of this kind of setup for a lower day (I haven't messed around with ME/DE for lower yet, i just go by how my body feels to determine if I should go heavy or not):

Squat variation (Back/front/box)
Lunge variation (BB/DB walking/stationary/stepups)
Pull variation (Deadlift/Rackpulls/sldl/cleans)
Lower back/ham work (GHR/hyperextensions)
Ab/core work (standing/ground)



No problem on the advice, man. I like to be helpful when I can. You were saying that deadlifts generally don't help your squat. That's generally true; it usually works out that squatting helps your deadlift, and not necessarily the other way around. My suggestion was for Stiff Legged Deadlifts (SLDL's). Have you ever tried those? (Perhaps you have, they are listed in your suggested setup you wrote down) They are different than a traditional deadlift. I find that they really work my hamstrings quite a bit. Have you tried pullthroughs? Those are pretty good as well.


As for your setup, yea I think that sounds like a decent idea. You'll have to play around and see how DL'ing and squatting (the variations of both, of course) work together on the same day for you. I can handle it fairly well, but it took some time to get used to, and heavy squats and heavy deads can be pretty brutal on the same day. But yes, generally speaking I think you have a good idea there overall.

In terms of barbell lunges, well,...I haven't really done too many of those. I have, however, done a lot of dumbbell lunges in the past and I found that they really hit me hard. I would assume that BB lunges would be fairly similar, so yea, they don't sound like too bad of an idea either. Keep toying with things and lift heavy.


And as for the ME/DE stuff, you don't really need to do the Westside stuff. I do it because working on my weak points and doing speed work and max effort work has helped me to break through some plateaus. Don't get me wrong, I believe that it works, but I don't think its necessary for progress and growth. Feel free to PM me or hit me up here with anymore questions, man!

dajuggernaut
03-31-2008, 09:44 PM
No problem on the advice, man. I like to be helpful when I can. You were saying that deadlifts generally don't help your squat. That's generally true; it usually works out that squatting helps your deadlift, and not necessarily the other way around. My suggestion was for Stiff Legged Deadlifts (SLDL's). Have you ever tried those? (Perhaps you have, they are listed in your suggested setup you wrote down) They are different than a traditional deadlift. I find that they really work my hamstrings quite a bit. Have you tried pullthroughs? Those are pretty good as well.


As for your setup, yea I think that sounds like a decent idea. You'll have to play around and see how DL'ing and squatting (the variations of both, of course) work together on the same day for you. I can handle it fairly well, but it took some time to get used to, and heavy squats and heavy deads can be pretty brutal on the same day. But yes, generally speaking I think you have a good idea there overall.

In terms of barbell lunges, well,...I haven't really done too many of those. I have, however, done a lot of dumbbell lunges in the past and I found that they really hit me hard. I would assume that BB lunges would be fairly similar, so yea, they don't sound like too bad of an idea either. Keep toying with things and lift heavy.


And as for the ME/DE stuff, you don't really need to do the Westside stuff. I do it because working on my weak points and doing speed work and max effort work has helped me to break through some plateaus. Don't get me wrong, I believe that it works, but I don't think its necessary for progress and growth. Feel free to PM me or hit me up here with anymore questions, man!

Awesome i really appreciate it. I'll mess around with some sldl's or pullthroughs. And yes, bb lunges are brutal and i think they are harder than db lunges especially in terms of balance and having weight on your back for a long time when you get into the 20 rep sets.

jbrin0tk
04-02-2008, 08:36 PM
2 April 2008 DE Bench Day


Bench w/ mini bands


barx12
135x8
add mini bands and every set from here used minis

140x3
140x3 These two sets felt slow so I dropped to 130
130x3
130x3
130x3
130x3
130x3
130x3

done. I missed DE bench week last week on my honeymoon, which, in the grand scheme of things was probably a good thing. I haven't had a break from the band tension for awhile. I felt slow; hopefully things will be faster next week.


Tate Presses

5 sets of 10 with 65lb. dumbbells.


done. Weights keep moving on up with the Tate Presses.


Chest-Supported Rows

90lbs.x6
110x6
130x6
90x10
150x2

done. My back felt strong.


Skullcrushers

3 sets of 8 reps with 100lbs.


Dumbbell Rows

3 sets of 6 with 100lb. dumbbell.


done.


A good workout today. My triceps and back continue to feel stronger. I also got my APT wrist wraps today. Man, those things are amazing. I wore them today for all my lifts, partly to break them in but also partly because my wrists were bothering me a bit. I felt nothing in my wrists with them on. It was great. I am excited about ME bench this Saturday. However, first there is DE squat day on Friday. I am doing Matt Rhodes' squat program, but I am going to keep my DE day because my speed out of the bottom needs improvement. Plus I like to work on accessory movements for the squat twice a week. I'll be posting Friday for DE squat day, most likely with my new belt.

Jorge Sanchez
04-02-2008, 09:00 PM
Glad to hear you're feeling stronger - the feeling certainly matches your numbers.

jbrin0tk
04-04-2008, 07:32 PM
DE Squat Day

Squats with light bands

barx10
135x5
add light bands

155x2 for 8 sets.


Speed felt great today. I was very happy with these.


Deadlifts

135x5
185x5
225x3
275x2
315x1
365x1
405x1
415x1
430xmiss

done. I got the 430 attempt about halfway up but could not lock it out. I'll get it soon.


Pull throughs

80lb. x 8
100x8
100x8
120x8

done. I did these to switch things up a bit. I think I like them. It's so crowded in my gym, though. Almost too many people to do them.


Military Press

95x5
115x5
135x3
165x5
165x4
165x4

done. Couldn't quite get that last rep on the last two sets. Oh well, this was the first time I had tried 165 for three sets of five. Shoulders feel strong, though. I added military presses to squat days because it's just too much for me after benching.

A strong workout overall. I was more or less pleased with the shoulder presses, the last miss on the deadlift pissed me off, but eh, I'll just keep working at it. Tomorrow is ME Bench day. I'll be posting again tomorrow afternoon.

jbrin0tk
04-05-2008, 02:00 PM
5 April 2008 ME Bench Day


Bench- 3 board press

bar x 10
135x5

add 3 board for rest of sets

185x3
205x3
225x3
250x1
275x1
295x1
305x1

done. Man, those felt good. 305 felt so light, and my new APT wrist wraps are amazing. Pulling 305 off the rack was insanely easy and didn't bother my wrists at all. Great feeling. I was so tempted to go ahead and try 315 (my new goal), and I think I would have gotten it, but I decided to leave well enough alone and stop at 305.


Dumbbell Bench Press

50lb. dumbbells x 10
60lb. dumbbells x 10
70's x 10
80's x 10
90's x 10

done. This was the first time I've done dumbbell bench in a long time, and it felt great. All reps were done with an exaggerated pause at the bottom.


Chest-Supported Rows

90lbs. x 8
110lbs. x 6
130lbs. x 4
150lbs. x 2

done. These were hard. My back is pretty sore from the heavy pulling yesterday.


Skullcrushers

3 sets of 8 reps with 100lbs. on a straight bar.

done.


Whew, great workout! I am very pleased with the progress I am making. I'll be posting again on ME Squat Day on Monday.

jbrin0tk
04-07-2008, 05:19 PM
7 April 2008 "Rhodes" Squat Day


Ok, so this is week two of Matt Rhodes' squat program that he wrote up for elitefts.com. I talked with Matt on here via PM, and he told me that I needed to get more work in on my squats. I did what he suggested.


Military Press

barx10
95x5
115x5
135x3
165x4
165x4
165x4

done. I've been doing these on Squat/DL days because it's easier than doing them after benching. Darn it, I couldn't get that last rep in on any of the 165 sets. Oh well, I'm gonna bust tail until I get there.



Squats


barx10
135x5
155x5
185x3
205x3
225x2
250x1
275x5 with belt

275x5 was, as the program goes, my new 5RM. The last rep was difficult, but I kept pretty good form and got it done. Hey, it is a 5RM, after all! They felt really good, though.


Good Mornings


135x5
155x5
185x3
205x3

added belt
225x1
235x1 PR!

done. Wow, these were great. Again, I took Matt's advice and pushed my hips as far back as I could. Man, I really activated my hamstrings like I had never felt before with this exercise. It was great. The 235 was pretty easy, too. I had more in the tank, but again, I left well enough alone.


Barbell Lunges


60lb. barbell for 3 sets of 5

done. This worked me, but it was probably too easy. I'll jump the weight up next week. Thanks to dajuggernaut for the suggestion. I'd always done DB lunges in the past, but I think I like these better.



Bent over flies

25's x 6
25's x 8
25's x 6

done. Getting too easy. I need to jump up the weight on here.


All in all, I was really pleased with the workout. I hope to break through the Military Press weight soon; this was only my second or third time doing 165 for 3 sets of 5. I'll get it eventually. Really happy with the squats and the GM's, and, well, everything. Things are getting too easy, so that must mean my legs/rear delts are getting stronger! Also, I've been wearing my new belt at home for about an hour a day twice a day, just to get used to the feeling of it digging into my ribs/stomach. It's working, and man, it's a great belt. I'll be posting again on Wednesday for DE Bench day.

Jorge Sanchez
04-07-2008, 06:12 PM
The pressing looks good. I'm sure you'll nail the 5x3 soon. Everything else looks solid too.

jbrin0tk
04-07-2008, 07:22 PM
The pressing looks good. I'm sure you'll nail the 5x3 soon. Everything else looks solid too.

Thanks, Jorge. I appreciate it! Everything felt great tonight. I have no worries about my Military pressing; I'm confident I'll get 3 sets of 5 soon. I used to get so pissed when I couldn't do something, now I'm pretty cool about it cuz I know I can do it eventually if I keep busting my tail.

dajuggernaut
04-07-2008, 08:50 PM
strong workout bro, i tried good mornings the other day and they felt so awkward, i need to watch vids and read up on them so i know what the **** i'm doing

jbrin0tk
04-08-2008, 07:01 PM
Yea, once you get the hang of them, they're not too hard. Just make sure the bar is resting on your traps/rear delts, and not your neck. Also, push your hips waaaay back, as far as you can get them. This will really make you feel it in your hamstrings/glutes. It makes a huge difference (Thanks, Rhodehouse!)

jbrin0tk
04-09-2008, 05:56 PM
9 April 2008 DE Bench Day


Bench w/mini bands

barx10
135x5

add bands

140x3
140x3
140x3
140x3
140x3
140x3
130x3
130x3

done. Got a bit slow at the end, so I dropped the weight a bit.


Lat Pulldowns

130x10 (easy)
140x8
140x8
150x6


Skull Crushers

5 sets of 10 with 100lbs.

Triceps are really getting stronger.



Dumbbell Rows

80lbs.x 10 (easy)
90lbs.x 8 (still fairly easy)
100lbs. x 6
100lbs. x 6


done.


Bent over flies

2 sets of 8 with 30lb. DB's

done.


Tricep Pressdowns

110lbs. x 7
110lbs. x 7
120lbs. x 5


done.


A good workout. My triceps are really feeling stronger. I still suck at lat pulldowns, haha! Oh well, the back is feeling stronger overall, and I feel much more stable on heavy bench sets. Things are going well. I'll be posting again on Friday for DE Squat day.

dajuggernaut
04-09-2008, 08:06 PM
Vertical pulling has always been difficult for me as well bro, i've never been able to get more than 8-10 bw pullups and that was when i was in my best shape ever. If anything I just think of really keeping a tight grip on the lat pulldown bar, actually tight grip helps all of my lifts

jbrin0tk
04-11-2008, 06:38 PM
Yea, a tight grip is good. I'm not obsessed with lat pulldown numbers, lol. I just want my back to continue getting stronger. Give it time, I suppose. Thanks for reading, bro.

jbrin0tk
04-11-2008, 06:47 PM
11 April 2008 DE Squat Day


Military Press

95x5
115x5
135x3

165 for 3 sets of five.

Heck yeah! I finally got three sets of five with 165 after about two weeks with it. I'm very happy with that. It wasn't totally easy, but it wasn't waaaaay hard, either. Good stuff.


Squats

barx10
135x5
add light bands (purples)

160x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2

done. Speed was awesome today. I was very happy with it.


Stiff Legged Deadlifts

135x5
155x5
185x5
205x5
225x3

add belt

245x2
265x1

done. I pushed my hips way back on these, and I really felt it in my hamstrings. 265 is a sort of PR for me, but it was very easy so I won't count it. It's just the most I've ever pulled on a stiff-legged deadlift.


Barbell Lunges

3 sets of 10 with 80lb. barbell.

done. I really like these. I think I may keep these and occasionally add in some step-ups, too.


A great workout. Speed felt great on the squats, and the legs felt strong. Everything is going so well right now. I'll be posting again tomorrow for ME bench day.

Jorge Sanchez
04-11-2008, 06:52 PM
Congrats on the pressing PR (the DL as well, even though you don't want to count it). The speed work looks good too.

jbrin0tk
04-11-2008, 07:41 PM
Thanks, Jorge. I was stoked about the pressing. I don't count the DL because I've pulled 415 conventional. 265 SLDL felt pretty easy, so I didn't really feel like it was a max pull, if that makes sense. But thanks, man, I appreciate it!

jbrin0tk
04-12-2008, 12:29 PM
12 April 2008 ME Bench Day


2 board Bench

barx10
135x5
155x5

add 2 Board

185x3
205x3
225x3
250x2
275x1
295x1
305x1
315x1 PR!

done. Great PR for me today! 315 off the chest is my next goal, and it was easy off the 2 board. The only negative: my elbow is killing me!


Tate Presses

4 sets of 10 with 65lb. dumbbells

done.


Close grip cable rows

120x10
130x10
140x8
150x8

done. These fried my back. I tried to do some chest-supported rows, but I was out of gas.


That was the workout today. I tried to do some skullcrushers, too, but the elbow was not my friend today. It feels better now, and I may try to do 3 sets of some light skullcrushers here at home with the 35lb. dumbbells that I have here. Gonna put some ice on it, though. Disappointed that I couldn't get a little more work in, but very pleased with the PR and how easy it felt. I'll be posting again on Monday for ME Squat Day. As per Matt Rhodes program, I'll be going for a new squat PR on Monday!

Jorge Sanchez
04-12-2008, 01:16 PM
Good work on the bench. I'm sure you'll have three wheels off the chest in no time.

I find skull crushers are hard on my elbows. Be careful with them.

jbrin0tk
04-12-2008, 01:26 PM
Good work on the bench. I'm sure you'll have three wheels off the chest in no time.

I find skull crushers are hard on my elbows. Be careful with them.

Thanks for the congrats, man! Yeah, I've really taken to skullcrushers lately, but I am starting to think that they may be to blame for some of the elbow pain. I think I may lay off for a couple weeks and see how things feel. Thanks for reading, man!

Jorge Sanchez
04-12-2008, 02:29 PM
For what it's worth, I find skull crushers with an easy bar are a bit easier on my elbows. But I've personally switched to CGBP because of the elbow strain with skull crushers.

jbrin0tk
04-14-2008, 05:20 PM
14 April 2008 ME Squat Day

In the words of Ice Cube, "Today was a good day." haha!


Squats- 1 RM day, as per Matt Rhodes' program


barx8
135x5
155x5
185x3
205x3
225x2
250x1
275x1
300x1
315x1
340x1 PR smoked it!!

This was awesome. I squatted 350 once, but it was very ugly and I really don't count it. My best "good form" squat was 335, and today I just blew up 340!! It felt great.


Military Press

95x5
115x5
135x3
155x2
170x3
170x3
170x3

done. 170 felt pretty heavy. I know in time I'll get used to it and get it up there for 3 sets of 5.


Rack Pulls- pins at knee

135x5
185x5
225x5
275x3
315x3
365x2
405x1
435x1 PR another smokeshow

done. 435 was easy stuff. The grip never slipped and the lift felt great!


Abs.

2 sets of crunches.

done.


BB Lunges

90lbs. for 3 sets of 5

done.


I was running out of time towards the end, but everything felt great today. I was very happy with this workout! I'll be posting again for DE Bench day on Wednesday.

littleman19
04-15-2008, 10:31 PM
great progress in here. i was wondering wear you got/ordered your mini-bands from because i need some.

Jorge Sanchez
04-16-2008, 08:59 AM
Your pressing is huge. Your squats and pulling don't look too shabby either.

jbrin0tk
04-16-2008, 05:08 PM
great progress in here. i was wondering wear you got/ordered your mini-bands from because i need some.


Thanks, man. I got my mini's from www.elitefts.com. I went ahead and ordered two of each set (they come in minis, monster minis, light, average, and strong) because I figured that I would need them one day! Just be sure that you put a 2 in the "Quantity" box, because they do come separately (i.e. the price you see is for only one band). And thanks for the comments on my progress. I'm bustin' my tail all the time!!

jbrin0tk
04-16-2008, 05:10 PM
Your pressing is huge. Your squats and pulling don't look too shabby either.


Jorge, thanks for the comments on my pressing!! I keep working hard at it! Also, thanks for the props on my squatting and pulls. They are definitely behind my bench/other presses (relatively speaking), but I am working hard to improve them. I blew up that 340x1 squat the other day, so I think I had a bit more in me! I'm just gonna keep busting tail, man! Thanks again, brother!

jbrin0tk
04-16-2008, 06:15 PM
16 April 2008 DE Bench Day

Bench press with mini bands

barx10
135x8
add minis

130x3
130x3
130x3
130x3
135x3
135x3
140x3
140x3

done. Speed is getting better.


JM Presses

55lb DB's x10
60lb. DB's x 10
60lb. DB's x 10

done. These were tough. I like them, though. Didn't kill my elbow at all.


Chest-Supported Row

90lbs. x10
100lbs.x10
125lbs.x6
100lbs.x10

done. Was trying to get a bit more volume in on these, and I succeeded.


DB Floor Press-done with a pause at the bottom

60's x 10
65's x 10
70's x 10
80's x 10

done. Killer tricep exercise. I've done them this way before, but not in awhile. I usually will do them sometimes as a max effort BP exercise with a barbell. Got a great burn from these.


Bent over rows

80's for 3 sets of 10 reps with each arm.


done. Again, going for the volume here. Felt pretty good.


H-Rolls-holy rear delts, batman! haha!

10's x 8
15's x 8
15's x 8

done. These were brutal on the rear delts. I loved them. I finally decided to do them on the chest-supported row apparatus, mainly because it was the only one that wouldn't begin to tip over when I leaned over on it!! I had to use a really light weight with these, and man, they were still tough!! Great exercise.


That's all for today. Added more reps for my back just to get a little more work in. I have a slight bit of a cold, so I felt a little out of sorts, but everything still went pretty well considering all of that. I need to get more sleep; I do know that!! Eh, I'll be posting again for DE Squat day on Friday.

jbrin0tk
04-20-2008, 01:00 PM
20 April 2008 ME Bench Day


Ok, so this did not go well!


Bench-straight weight


135x5
185x5
205x3
225x3
255x2
275x1
295x1

done. 295 was a grinder, so I cut it there.


JM Presses

60's for 3 sets of 10 reps

done.


Dumbbell Rows


80's for 3 sets of 10.


done.


Chest-supported rows

90lbs. for 1 set of 10 reps.



H-rolls

15's for 3 sets of 8


done.



Today sucked. I had no energy because I've been sick this weekend. Frustrated and disappointed. I completely missed DE Squat day because of being sick. Oh well. I'm getting better and I'll get back at it.

jbrin0tk
04-20-2008, 06:27 PM
Seeing as this is my "journal," I'm going to use it to write about something other than a session in the gym. I've been pretty down about lifting these past two days; I've been sick this weekend, missed a session because of sickness on Friday, and didn't have a whole lot of energy/motivation today. Everything felt heavy today, and everything felt like a chore.

One thing I've realized over the last 6 months or so, though, is that I love this stuff. I started lifting to get/stay in shape; I lift now because I love breaking PR's. I can't wait to get in the gym. I have to remember this. And I cannot let myself get down just because of a bad day or two at the gym. I have invested too much time, sweat, money, and hard work in this to have a defeated attitude now.


Goals for myself :

405x1 Squat (next 6 months or so)
450x1 Deadlift (3-4 months).
315x1 Bench Press (3-4 months)
225x1 Military Press (within the year)


Currently:

Bench 300x1
Squat 340x1
Deadlift 415x1
Military Press 185x1 (never tried a true max attempt)


And I'm gonna keep bustin' my tail to get to those goals. Man, I feel better and motivated already!!

jbrin0tk
04-21-2008, 07:26 PM
21 April 2008-Squat Deload day


As per Rhodes' program, today was a deload day for squats, so I used fairly light weights on my squats. Well...I was so drained by the end of them, it sucked a lot. The energy is still catching up to me after being sick, plus I haven't had a leg training day in a week. I pushed threw it, though. Actually, the squats weren't bad...they just made everything else a lot harder.


Military Press

95x5
115x5
135x3
155x2
170 for 3 sets of 3.

done. Still working to get to 3 sets of 5 with 170. This was only my second attempt.


Squats

barx8
135x5
155x5
185x3
205x3
225x5


done. Again, deload week but I still wanted to get some work in...I just made it lighter.


Conventional Deadlifts


135x5
185x5
225x5
275x3
325x1
325x1
325x1


done. My legs were gassed on these, again because I think my body is still catching up. Easy pulls, all of them, but the hammies were feelin' it because of the squats. I did the 325 pulls in succession but waited a couple secs between each one. I wanted it to be a real "dead-lift."



Barbell Lunges

2 sets of 5 with 100lbs.


done. These were the icing on the cake lol. I was gassed and hot as all get out. I just felt like crap and had no more energy. I hope this changes soon!


Well, that was it. Was going to do some cable rows, but I was completely gassed. Feeling better everyday, though. Hopefully I'll be more "normal" on Wednesday, when I will be posting for DE Bench day.

dajuggernaut
04-21-2008, 07:35 PM
Dope overhead pressing bro

Jorge Sanchez
04-21-2008, 07:53 PM
Good pulls, especially after the squats.

jbrin0tk
04-21-2008, 09:21 PM
Dope overhead pressing bro

Thanks for the props. They're coming along!



Good pulls, especially after the squats.


Thanks, man. Like I said, they were easy pulls in terms of getting them off the floor and locking them out, but my hammies were really killing me! I used to use the Starting Strength program for awhile. It really worked, but man it took some time to get used to doing heavy squats and heavy deads on the same day!

littleman19
04-21-2008, 11:03 PM
looking good man. quick question, what are H-rolls? i couldn't find them on google

jbrin0tk
04-22-2008, 02:50 PM
looking good man. quick question, what are H-rolls? i couldn't find them on google

http://www.wannabebigforums.com/showthread.php?t=109399


I tried them a couple work outs ago and, like everyone said, they are a killer on the rear delts. They are also supposed to be good for your rotator cuff. Check 'em out.

jbrin0tk
04-23-2008, 05:15 PM
23 April 2008 DE Bench Day


Bench

rotator cuff stuff
barx10
135x5

add mini bands

140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3

done. Speed was great today! I broke these up and treated them like three singles. It really helped me to stay in the groove and focus on making each rep as fast as possible.


JM Presses

65's for 4 sets of 10 reps.

done. Pretty tough.



Chest-supported rows

90lbs. for 4 sets of 10 reps.


done.



Tricep Pressdowns


110lbs. for 3 sets of 8

done.



Dumbbell Rows

85's for 3 sets of 8 reps with each arm.


done.


Close grip cable rows

110lbs. x8
120lbs.x8

done.


H-Rolls

20's for 3 sets of 8 reps.

done.


Tough workout. My energy level is higher, and I'm thankful for that. I tried to put more back sets and volume in there because I really feel that my back is my weak point in my bench. Gotta bring it up. A good day, though. I'll be posting again tomorrow or Friday for DE Squat day.

jbrin0tk
04-25-2008, 10:25 PM
25 April 2008 DE Squat Day


Squats

barx8
135x5

add light bands

165x2
165x2
165x2
165x2
165x2
165x2
165x2
165x2

done. Wow, speed is really coming along on these squats.



Military Press

95x5
115x5
135x3
155x1
170x5
170x4
170x5

done. Heck yeah! So close to three sets of five with 170; I just missed the last rep on the second set.


Good Mornings

135x5
155x5
175x5
195x5
add belt
205x3

done. All of these were fairly easy, and they really hit my hamstrings hard.


Barbell Lunges

100lbs. x 8
100lbs. x 6
100lbs. x 8

done. I really like these.


Ab work.



And that was it. Felt really good today. I'll be posting again tomorrow for ME Bench Day.

jbrin0tk
04-26-2008, 12:56 PM
26 April 2008 ME Bench Day


Bench with monster mini's


barx8
135x5

add monster mini's (110lbs of tension at top, 60lbs. at bottom)

barx5
65x5
95x5
115x3
135x3
155x2
175x2
195x1
215x1
235x0
235x0

done. I had fun with these today. My last successful lift (215x1) was, with the tension, 325 at the top and 275 at the bottom. I was kind of upset about not getting the 235, though.


Chest-Supported rows

90lbs. for 4 sets of 10.

done.



DB Rows

85's for 3 sets of 8.


Close grip cable rows

120lbs. for 2 sets of 8.


H-rolls

20's for 2 sets of 8.


done.


Good back workout today. I'll be posting again on Monday for ME Squat day.

Jorge Sanchez
04-26-2008, 03:29 PM
235 + minis will be yours in no time. Good workout.

jbrin0tk
04-27-2008, 08:28 AM
235 + minis will be yours in no time. Good workout.

Thanks, Jorge. I know I can get it. I have such a hard time getting past 1-3 inches off my chest. Once I'm past that, it's usually no problem. I hate it because I feel that I have the strength to bench more than my sticking point is allowing me, haha! I have really long arms (I'm 6'4) so I almost feel pinned when the bar touches my chest, even with slightly lighter weights. I appreciate the support, though!

jbrin0tk
04-29-2008, 05:18 PM
29 April 2008 ME Squat Day

Squats

barx8
135x5
155x5
185x5
205x3
225x2
250x1
275x1
300x3 PR!


done. Heck yeah! My legs, especially my hamstrings, were just about gassed by the time I got to my last set, but I got through it. First rep I got off-balance on the way out of the hole, so I had to reset at the top. I didn't re-rack it; I just got my breath and balance. Third rep was a grinder, but I got it done. Felt real good.


Military Presses

95x5
115x5
135x3
155x2
170 for 3 sets of 5 reps. PR!

done. Again, heck yeah! My shoulder strength keeps going up. I think some of it has to do with all of the upper back work I've been doing on bench days. I was very pleased with this, and they were pretty easy, too.


Stiff Legged Deadlifts

135x5
185x5
225x5
275x3
315x3 PR

Eh, a PR of sorts, but it was pretty easy. I've DL'd 415 conventional, so I'm sure I could've gotten more out of this; it just seemed like a nice place to stop. Still, it's the most weight I've ever done on a SLDL. Plus, my back was starting to feel tired.


Cable Pull-throughs

80lbs. x 8
100lbs. x 8
120lbs. x 8

done. Love these.


Ab work.



Great workout today. I hit two real PR's and one quasi-PR. I am very pleased. Tomorrow is DE bench day. I'll be posting again then.

Jorge Sanchez
04-29-2008, 05:20 PM
Nice squatting! Time to hit 3pps.

jbrin0tk
04-29-2008, 06:18 PM
Nice squatting! Time to hit 3pps.

Thank you, sir! I've actually hit 340x1, but 300 is the most I've ever done for 3 reps, or my 3 rep max. I appreciate it, Jorge!

jbrin0tk
04-30-2008, 06:10 PM
30 April 2008 DE Bench


I went lighter today on all assistance lifts today. This is what Travis Bell told me to do on my DE days.


Bench w/ mini's

barx10
135x5

add minis

145 for 8 sets of 3 reps

done.



Tate Presses

50's for 4 sets of 12 reps.


done.


Chest-supported rows

75x15
90x10
105x8
115x6

done.


Rollbacks


40's x12
40's x 8
40's x 6

done. Tough exercise.


Bent over BB rows

95x10
115x8
135x6

done. Believe it or not, this was my first ever experience with BB rows. Went pretty light to get the feel for them. Good stuff!


Wide grip cable rows

90lbs. x 10
100lbs. x 10

done.


H-rolls

20lbs. for 3 sets of 8

done.


Blah workout. Felt great, but nothing too exciting. I'll be posting again for DE Squat day on Friday.

jbrin0tk
05-03-2008, 05:09 PM
3 May 2008 ME Bench day


Flat Bench

barx5
135x5
185x3
225x3
255x1
275x1
295x1
305xmiss
305xmiss

done. I thought I had the 305 in me, but it was not to be today.


Rollbacks

40's for 5 sets of 10

done.


Chest-supported rows

90lbs. x 10
110lbs.x8
130lbs.x6
150lbs. x 2

done.


Tricep Pressdowns

100lbs. x 8
110lbs.x8
120lbs. x 6


done.


Close grip cable rows


130x8
140x8
150x8

done.


I'll be posting again on Monday for ME Squat day.

Jorge Sanchez
05-04-2008, 09:50 AM
Too bad about the 305. You'll hit it soon, no doubt. Nice workouts.

jbrin0tk
05-05-2008, 05:46 PM
5 May 2008 ME Squat Day

First of all, thanks, Jorge, for the props!



Squats

barx8
135x5
185x5
225x3
255x1
275x1
300x1
315x1

done. I was supposed to go for 315x3, but it was not meant to be today. My legs didn't feel strong at all.


Military Presses

95x5
115x5
135x3
155x1
175x5
175x3
175x3

done. These felt heavy, all of them, but they went great. I got one set of 5 with 175, so I was pleased with that.


Rack Pulls

135x5
225x5
315x3
365x1
405x1

done. Meh, I really wasn't feeling leg/low back work today. No motivation at all to do it. Sucked.


Close grip cable rows

150x8
150x8
150x8
160x6

done.


Incline DB Press

60's x 20
60's x 13

done. I'm gonna start doing some RE work, especially with DB presses, to see if it will help me with my bench off the chest. 20 reps w/60's is the most I've ever gotten. Of course, I've never really gone for a rep record....:)


BB Lunges

110lbs for 3 sets of 6

done.


Well, I was about to cut this workout short. I was not feeling leg work at all, and I just had no motivation today. But I'm glad I stayed and got a little extra work in on some other stuff. I need to make sure I don't miss DE squat day on Friday; I think it makes a bigggg difference on my heavy squats. I feel like no leg work for a week is bad for me, haha! I'll be posting again on Wednesday for DE Bench.

dajuggernaut
05-05-2008, 08:22 PM
You are getting strong good work all around bro-the military presses look solid

jbrin0tk
05-05-2008, 08:36 PM
You are getting strong good work all around bro-the military presses look solid

Thanks, bro. Long time no post, huh? I haven't seen you around here in awhile. How's your training going?

Jorge Sanchez
05-06-2008, 05:02 PM
Nice workout. I find squatting more often helps me big time.

jbrin0tk
05-06-2008, 09:40 PM
Nice workout. I find squatting more often helps me big time.

Thanks, Jorge. The movement didn't feel weird; my muscles just did not feel like they were ready for the work. I appreciate the props, though!

jbrin0tk
05-07-2008, 07:12 PM
7 May 2008 DE Bench Day


Bench

barx12
135x8

add mini's

120 for 8 sets of 3 reps.


done. I backed off about 10 lbs. on the bar weight. I'm not really feeling that DE work is carrying over for me, so I thought maybe I wasn't fast enough. I KNOW I was fast with 120, so we shall see. I may end up switching to doing some RE work. Nonetheless, it was a great opportunity to work with light weights and work on form and leg drive. I enjoyed it.


Tate Presses

50's x 8
65's x 10
65's x 10
65's x 10
65's x 10
65's x 8...ran out of gas.

done. Man, I forgot how hard these were. Great exercise, though.


Bent Over Barbell Rows

135x8
135x8
155x8
155x8

done. I am loving this exercise and don't understand why I never did it before. I could really feel it in my lats. My back is feeling good.


Skullcrushers with EZ bar

105x8
105x8
105x8

done. Good stuff, and no elbow pain.


Close grip cable rows

150x8
160x8
160x8
120x8

done. Was going to go for a rep record with 120, but I ran out of gas, lol.
Still, I am making good progress here.


DB Bench

60's x 15
60's x 15

done. Gonna start giving these a shot. Going with high reps on these. I've heard they were good for raw benching.


H-rolls

20's x 8
25's x 8
25's x 8

done. These were tough.


Great workout today! Everything felt great. I was gonna go for one more set of the DB bench, but I ran out of gas on the last set, so I decided to stop. All in all, a good day. I'll be posting again on Friday for DE Squat Day.

Jorge Sanchez
05-08-2008, 05:13 PM
Glad to hear things went well. Things are looking solid in here, as usual.

jbrin0tk
05-09-2008, 04:21 PM
Glad to hear things went well. Things are looking solid in here, as usual.


Thanks, Jorge. I appreciate the props!

jbrin0tk
05-09-2008, 04:28 PM
9 May 2008 DE Squat Day


Box Squats

barx8
135x5
185x5


205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2

done. These were cool; I'd never tried them before. I didn't actually have a box, so I used a bench at the gym. Surprisingly, it was only about an inch above parallel or so, if that. I felt really fast with the 205 today. I've been watching "The Westside Seminar" from Elitefts, and Dave Tate said to start a DE Squat cycle at 60% of max weight, so I gave it a go. I am definitely going to buy an actual box sometime soon cuz these were awesome! I'm not crafty enough to actually make a box...!


Military Presses

95x5
115x5
135x3
155x1

175x4
175x4
175x3

done. Pretty tough, but I know I'll get three sets of five with it soon.


Good Mornings

135x5
175x5
205x5
225x5
245x3 PR


done. Whew, 245 for three was tough, even with a belt. My head started to feel like it would explode, or else I would've went for two more reps and probably would've had them pretty easily.


Ghetto-Glute Ham Raises

BWx5
BWx5
BWx5

done. Wow. My gym doesn't actually have one of these benches, so I improvised on the hamstring curl thingy. Tough as all get out. Good stuff!


Pull-Throughs

150x8
120x8
120x8

done. This was enough, lol.


ab stuff.


A good workout. Hams and low back are nice and tender, lol! I'll be posting again tomorrow for ME Bench Day.

jbrin0tk
05-10-2008, 10:53 AM
10 May 2008 ME Bench Day


Bench with 1board

barx8
135x5

add 1board

185x3
205x3
225x3
245x1
270x1
290x1
305x1 PR ! (+5lbs.)


done. Heck yeah! A small 1board PR, but a PR nonetheless. I really focused on staying tight, leg drive, and touching the bar so that my elbows would be in line with the bar today. It helped a lot. The 305 stuck a little, but once it was past that point it flew up to lockout.


Tate Presses

60'sx5
65'sx5
70'sx5
75'sx5

done. Could've gone up in weight but my triceps were feeling a bit beat from benching and my DE day on Wed.


Chest-Supported rows

70lbs.x8
110x6
120x6
125x6

done. Feeling stronger on these.


DB Rollbacks

40'sx8
50'sx8
55'sx6

done. My triceps were shot, haha!


DB Rows

90lbs (each arm) for 4 sets of 8 reps.


done. Pretty easy, may have to jump the weight up.


DB Bench

60'sx15
60'sx15
60'sx12

done. Dang it, just missed that last set of 15. Oh well, it's coming:) I really do like the RE work with the DB's, though.


That's it. Great workout today. I came in really motivated to hit 305 off the 1board, and I did it! I would've went for 310, but the guy who spotted me left and the only other person in the weight room was a 55 year old woman, so no go:)

I did have an interesting conversation with a guy, though. He says to me "hey man, why are you cheatin' with that board? You've already got a solid bench; you don't need that thing." I told him I wasn't cheating; I was training and working on my sticking point. I then explained to him about board presses. He told me it was garbage. He then told me that my 1board looked like a sex toy, lol! Oh well, I really don't care what those people think. I'll be posting again on Monday for ME Squat Day.

Jorge Sanchez
05-10-2008, 01:42 PM
Nice work. A 315 bench can't be too far off.

jbrin0tk
05-10-2008, 04:44 PM
Thanks, Jorge! Hopefully it will come soon. I appreciate it!

jbrin0tk
05-12-2008, 04:08 PM
12 May 2008 ME Squat Day

Military Press

95x5
115x5
135x3
155x1
175x4
175x3

done. Gonna give these a break on Friday. My shoulders have felt tired for a couple weeks now. There's no pain, it's just that every one of these lifts, even the warmups, feels heavy. I'll take a week off of 'em and go back at it on Monday.


Squats

barx5
135x5
155x4
185x5
225x3

add belt
275x1
315x3 Rep PR!

365x1 1RM PR! (+25lbs.)

done. Wow, 365 was the most weight I've ever held on my back. Surprisingly, I felt pretty sturdy with it. It was quite tough out of the hole, but not too bad, not as tough as my 415 deadlift was, haha! I am stoked about this!


Ghetto Glute Ham Raise

BWx6
BWx6
BWx6

done. Felt better today.


Barbell Lunges

110lbs. for 2 sets of 5

done.


Ab Pulldowns

3 sets of 20

done



Close-grip cable rows

150lbs.x8
150lbsx8
160lbs.x8
170lbs.x6

done. Just working on my bench weakpoint. I figured I'd add in a couple extra sets per week.


H-rolls

25's for 3 sets of 8 reps

done.



A great workout. I wish I would've gotten a bit more hamstring work in, but there's always Friday for that. I spent a lot of energy on those squats. I skipped any type of Deadlift-type lift today because my lower back was a bit tender from the Good-Mornings on Friday. I'll be posting again for DE Bench day on Wednesday.

Jorge Sanchez
05-12-2008, 05:33 PM
That is a huge PR!! 25lbs:omg:

jbrin0tk
05-12-2008, 06:52 PM
That is a huge PR!! 25lbs:omg:

Yeah, man, I just kinda had that "go for it" attitude. The bar was already loaded with 315 so I just decided to go ahead and give it a shot, so I put 50 more pounds on the bar, haha! It was not too hard to unrack or walk out, but it was really hard out of the hole. I was stoked about it!

jbrin0tk
05-14-2008, 05:00 PM
14 May 2008 DE Bench Day


Bench

barx8
135x6

wide grip sets
185x3
185x3
185x3

medium grip sets
185x3
185x3
185x3

close grip sets
185x3
185x3
185x3

done. Switched over to straight weight in the gym today. I think I may try that for awhile. Speed was good once I got going a bit.


DB Rollbacks

50'sx10
50'sx10
50'sx8
50'sx8
50'sx8

done. Those last three sets were hard.


Chest-supported rows

90lbs.x8
100lbs.x8
110lbs.x8
120lbs.x8

done. I still suck at these, but I'm making progress! 120 is the most weight I've ever been able to do for 8 reps. I just can't seem to get comfortable on the darn machine!


DB Bench

60's for 3 sets of 15

done. I finally got that third set of 15 today. Time to move the weight up!


Barbell Rows

155x8
155x8
175x6
185x6

done. Those last two sets were hard.


Cable Pushdowns

100lbs. for 2 sets of 8 reps.

done. Blah...



A good workout today. My back work felt good and I feel like I am making some progress with it. I'll be posting again on Friday for DE squat day.

Jorge Sanchez
05-14-2008, 05:31 PM
Nice work, J-bro. Those are some strong CGBP.

jbrin0tk
05-14-2008, 08:59 PM
Nice work, J-bro. Those are some strong CGBP.

Thanks, Jorge! I'm trying over here! The close grip sets were easy, and I was going for speed with them. They felt really good, though. I appreciate you checking in!

Jorge Sanchez
05-15-2008, 08:02 AM
Well I'm sure they are easy when you're a 300lbs bencher, but it still looks good on paper.

jbrin0tk
05-16-2008, 04:47 PM
Well I'm sure they are easy when you're a 300lbs bencher, but it still looks good on paper.

Thanks, Jorge!

jbrin0tk
05-16-2008, 04:53 PM
16 May 2008 DE Squat Day


Speed Squats-straight weight to a box


barx8
135x5
185x5
205x5

220x2
220x2
220x2
220x2
220x2
220x2
220x2
220x2

done. I love doing these off of a box. It's really great for helping me perfect my form. Speed was great today, too.


Deadlifts-conventional

135x5
185x5
225x5
275x5
325x5

done. Wow. That 325x5 was quite easy. I surprised myself. I thought these would kill me today because I haven't pulled conventional in a couple of weeks. Instead, I've been doing variations of deadlifts. They really were pretty easy, though. Good stuff.


Barbell Lunges-reps are for each leg

110lbs.x8
110lbs.x8
110lbs.x8

done. Tough. I was glad to be done with them.


Ghetto Glute Ham Raise

BWx7
BWx7
BWx5

done. Ouch. I've never felt such a force on my hamstrings before doing these, even if they are a ghetto version!

Ab stuff.


Great workout. Everything felt good and I even widened my squat stance out a little bit without any groin pain. Good stuff! I'll be posting again tomorrow for ME bench day.

Jorge Sanchez
05-16-2008, 08:08 PM
Nice pulling and great workout overall!

jbrin0tk
05-17-2008, 02:30 PM
Thanks, Jorge!


17 May 2008 ME Bench Day

Floor Press

barx8
95x5
135x5
185x3
205x3
225x3
245x1
270x1
280x1
290x1
300x1 PR (+5lb.)
305x1 PR!! (+ another 5lb.)

done. Heck yeah! A total 10lb. Floor Press PR! I was stoked about this. The best part about it was that I felt sooo crappy this morning. I didn't even think I would go to the gym today, let alone set a +10lb. PR on Floor Presses. Very Pleased.


JM Presses

barx6
95x6
135x6
145x6
155x6
175x6

done. 175 was the most I've ever JM pressed, and it was quite hard, haha!


Chest-Supported Rows

90lbsx8 very, very, easy.
110lbs.x6
125lbs.x6
135lbs.x6
155lbs.x3
155lbs.x3

done. Those first two sets just flew up and down. I was shocked that they were so easy, but that's a good thing!


DB Bench Press

65's x 15
65's x 12

done. Pretty tired from all the floor presses and the JM presses. My goal is to work up to 65's for 3 sets of 15 reps. This was the first time I'd tried 65's for that many reps. Granted, I've pressed 100's for 10 reps before, but never for successive sets like this.


Bent Over Flies

25's for 3 sets of 8 reps.


done. Easy. Need to take the weight up on these.



A great workout. I felt horrible when I woke up this morning. I was just so sore and tired, and I was seriously contemplating taking the day off and going to the gym tomorrow. I'm glad I showed up, though! Jorge, if you read this, congratulations on your squat PR the other day! 315 is awesome, man, way to go! I'll be posting again on Monday for ME Squat Day.

Jorge Sanchez
05-17-2008, 03:53 PM
Nice work off the floor! And thanks for the props - it's a nice milestone - one you're sure to hit on the bench soon.

jbrin0tk
05-19-2008, 04:29 PM
Nice work off the floor! And thanks for the props - it's a nice milestone - one you're sure to hit on the bench soon.

No problem, man! Thanks for checking in!

jbrin0tk
05-19-2008, 04:36 PM
19 May 2008 ME Squat Day

Military Presses

45x5
95x5
115x5
135x3
155x1

175 for 3 sets of 5 reps.

done. Heck yeah! Finally got 175 for 3 sets of 5. A nice milestone for me.


Squats-no box, a bit deeper than parallel

95x5
135x5
175x5
205x5
225x5
250x5

done. According to Matt Rhodes' program, this was supposed to be a deload week for me. I didn't go too heavy and did some rep work instead. I've put 30lbs. on my max squat since I started his program.


Rack Pulls

135x5
225x5
315x3
365x1
405x1
425x1
445x0 missed it
445x1 PR! +10lbs.

done. Another nice little milestone here. It's great to come in the gym and hit PR's on exercises.


Pull Throughs

110lbs.x8
110lbs.x8
120lbs.x8

done.


Dumbbell Rows

100's for 4 sets of 8 reps (each arm)

done. Still fairly easy. May have to up the weight again.




DB Bench Press

65's for 3 sets of 15

done. Last set was tough, but I got it.



A great workout. The only thing I am disappointed in is that I am starting to turn my ME Squat days into a hybrid workout with my back, etc. I need to keep my focus on my legs. Really, if I had done another leg/hamstring type of exercise I probably wouldn't too worried about it. Oh well, I'll be posting again on Wednesday for DE Bench day.

Jorge Sanchez
05-19-2008, 07:06 PM
Nice session, buddy. Congrats on hitting that rack pull the second time around - now that's determination.

TJ2389
05-20-2008, 08:14 PM
Thanks bro, heres a vid showing a russian twist (I use a DB instead of a med ball)

http://youtube.com/watch?v=Q11Uj_MpgP0

I was looking through your journal and you got some very strong numbers in here, keep it up for sure :)

jbrin0tk
05-20-2008, 08:35 PM
Thanks bro, heres a vid showing a russian twist (I use a DB instead of a med ball)

http://youtube.com/watch?v=Q11Uj_MpgP0

I was looking through your journal and you got some very strong numbers in here, keep it up for sure :)

Hey man, I appreciate the reply and the props. Thanks a lot!

jbrin0tk
05-21-2008, 06:09 PM
21 May 2008 DE Bench

Speed Bench

barx8
95x8
135x6

165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3

done. Speed was good today.


Tate Presses

70'sx10
70'sx9
70'sx8
70'sx7

done. Haha, it wasn't supposed to be one less rep per set, but that's how it ended up. These were pretty hard. 5 sets of 10 with 70's will be something to look forward to!


Barbell Rows

155x8
165x8
175x8
185x8

done. Felt good.


JM Presses

115x8
135x8
135x8
135x8

done. Good stuff. They were hard, but I felt pretty strong.


Close-grip cable rows

150x8
160x8
170x8

done. My back is definitely stronger than it has been. I can see marked improvements in every "back" lift since I've been training them hard.


Bent over flies

30'sx8
30'sx8
20'sx8

done. 30's were pretty tough, and I was tired.


Man, I had no motivation to be at the gym today. I was so tired, and it was a long day at work. But then I realized why I do this and I made my ass get in there! Felt good just getting it done. I'll post again on Friday for DE Squat day.

Jorge Sanchez
05-22-2008, 07:40 AM
Good on you for getting in there and getting it done despite the lack of motivation. Those are the days that really determine success. Your workout looks good, too, especially the rows.

jbrin0tk
05-23-2008, 07:14 PM
Good on you for getting in there and getting it done despite the lack of motivation. Those are the days that really determine success. Your workout looks good, too, especially the rows.

Thanks, Jorge. I agree with the part about going on the days you don't want to. You've just got to do it!

jbrin0tk
05-23-2008, 07:23 PM
23 May 2008 DE Squat Day


Squats w light bands on all sets

bar+choked light bands x 10
135x5

135x2
135x2
135x2
155x2
155x2
155x2
185x2
185x2
225x2

done. Speed was great, even on the last set.


SLDL's

135x10
185x10
185x5
225x5
275x5
325x2

done. Meh, wasn't really feeling these as much as I thought I did at first.


Pull-Throughs

110lbs.x8
130lbs.x8
140lbs.x8

done.



Ghetto Glute Ham Raises

BWx7
BWx7

done.



Ab Stuff and done.


A good workout. I didn't have much time, so I had to work quickly. I hate feeling rushed. It felt good to squat with band tension again, kinda fun haha! I'll be posting again tomorrow for ME Bench day.

Jorge Sanchez
05-24-2008, 11:56 AM
Nice speed work, buddy.

jbrin0tk
05-24-2008, 12:07 PM
24 May ME Bench Day


Bench with doubled light bands

barx10
95x8
135x5
185x3
205x3
225x3

add doubled light bands (about 200lbs. of tension at top, 100lbs. at bottom)

barx1 (wow, the tension was crazy!)
65x1
85x1
95x1
115x1
135x1
155x1
165x1
175x1

done. The weights above were without the band tension added in. Man, that much band tension hits ya hard! It got better as I added more weight to the bar, though. That weight felt extremely heavy at the top, too! I feel like I had some more in me, but I just decided to leave some for next time.


DB Rollbacks

50'sx8
60'sx6
50'sx6
50'sx6

done. Ouch, I had to cut these short cuz the elbow was acting up. Plus, I was pretty tired from the benching.


Chest-Supported Rows

90lbsx8
110lbs.x8
125x6
135x6
155x3
160x3

done.


Band Face Pulls w/a light band choked around a power rack

4 sets of 10 reps.

done.


Band Tricep Pushdowns w/light band choked around power rack

1 set of 30reps.
1 set of 20reps.

done.


Kind of a blah day after the benching. All that tension really fried my CNS, and I was pretty spent after that. I dunno if the gym is open on Monday, but if so I will be there. If not, I'll go Tuesday instead. I'll be posting on one of those days for ME Squat day.

Jorge Sanchez
05-25-2008, 09:55 AM
Way to get it done with the bands. I'm looking forward to seeing some big squat numbers in the next couple of days.

jbrin0tk
05-26-2008, 10:37 AM
Thanks, Jorge!!


26 May ME Squat Day


Military Press

barx5
95x5
115x5
135x3
155x1

180x1
180x1
180x1

done. Yikes, haha! 180 was really hard. Maybe I need to go back to doing them twice a week. We'll see.


Squats

135x4
135x5
185x4
225x3
275x2
300x5 rep PR

In following with Matt Rhodes' program, I was set to hit a new 5 RM. The last two reps in the set were quite hard, but I got them. My squats are feeling good lately. My back was acting up some, though, which was not cool. Nothing major, just a little tight. I could not get loose for anything today! It was horrible! I just decided to skip the Good Mornings that I was gonna do to let my back have a break.


DB Lunges

60's for 3 sets of 5 reps.

Man, I think I figured out why I like the barbell version of these better!


Hamstring Curls

100lbs.x8
125x6
112.5x8

done.


H-Rolls

25'sx8
25'sx8

done.



A tough workout. I felt pretty good going into the gym today. I've gotten a lot of sleep lately and everything, but everything was so hard today! I had a terrible time getting loose, too. I'm sitting in a massaging chair as I type and it feels great! It also felt really good to hit 300x5 on my squats. I'm building a lot of confidence in my squats. I'll be posting again on Wednesday for DE Bench day.

Jorge Sanchez
05-26-2008, 11:40 AM
The squats and pressing are huge. Good work, even with the back troubles. Don't get down on yourself because everything looks great, even if it felt like a bit of a struggle -- it's just one of those days.

jbrin0tk
05-26-2008, 12:03 PM
Thanks, Jorge. Yeah, man, I guess it was just one of those days. It's funny how a given weight can feel so light on one day and then another day it feels really heavy! Thanks for reading, my brother!

fooz
05-28-2008, 02:59 PM
really nice 180 presses.... that's strong **** bro

jbrin0tk
05-28-2008, 08:15 PM
really nice 180 presses.... that's strong **** bro

Thanks, fooz! I'm trying!

jbrin0tk
05-28-2008, 08:23 PM
28 May 2008 DE Bench Day


Bench

barx10
95x5
135x5

wide grip sets
155x3
155x3
155x3

medium grip sets
155x3
155x3
155x3

close grip sets
155x3
155x3
155x3

done. Good speed today. Really focused on leg drive and staying tight.


Tate Presses

70's x 10
70's x 10
70's x 10
70's x 10 (did 7 reps, paused for a minute, then did the last 3)

done. Improvement! Last week I could only get 1 set of 10 with the 70's, this week 3 sets!


Bent Over Barbell Rows

155x8
175x8
185x8
195x8
135x8

done.


DB Floor Presses

80's x 10
80's x 10
80's x 10

done. Whew, talk about a tricep killer!


Super Pullovers-thanks to Travis Bell!

100lbs. x 8
120lbs. x 8
130lbs. x 8

done. These were super hard, especially the last two sets. The first set was pretty easy, so I bumped it up and it got a lot harder!


Face Pulls

60lbs.x10
80lbs.x10
100lbs.x10

done.


A great session today! I made improvement on a couple of exercises and tried a couple new ones! Everything felt great today. I'll be posting again on Friday for DE squat day.

Jorge Sanchez
05-29-2008, 07:43 AM
Nice work, buddy. Those are some strong rows. I'm glad to hear everything went well in the gym - it's always a great feeling when everything just seems to come together.

jbrin0tk
05-30-2008, 04:44 PM
30 May DE Squat Day

Speed Squats-straight weight

barx8 to get hips and groin loose
135x5
135x2
135x2
135x2
185x2
185x2
185x2
225x2
225x2
225x2

and now for the ridiculousness haha!!

275x1 easy
315x1 hard for some reason
365x1 much easier than the 315

done. Great speed on the speed squats. I have no idea why I took those heavy singles. I think 315 felt hard because I dropped to the hole way too fast. I didn't feel out of control; it was just hard to reverse the momentum upwards. 365 actually felt pretty easy.


Good Mornings

135x5
175x5
205x5

add belt
225x5
245x5 (+2 rep PR)

done. Wow, after the squats these were tough, but it's probably good that I did them.


Band Pullthroughs with choked blue band

3 sets of 10 reps.

done. Again, this kicked my tail. I could hardly walk after I finished.


Band abs with blue band choked around top of power rack

3 sets of 20 reps.

done.



A killer training session. Meanwhile, I think the people in my gym think I am certifiably crazy with all the band stuff. Oh well, they're the ones riding stationary bikes outside listening to crazy dance music that keeps repeating the phrase "Welcome to Africa!!!" in a barotone voice lol! And Jorge, thanks for the props on my last session and thanks for continuing to read! I'll be posting again tomorrow for ME Bench day.

Jorge Sanchez
05-30-2008, 06:29 PM
For some reason your description of that music made me laugh out loud when I got to the "Welcome to Africa!!" bit. Awesome job on the squats and the GM PR! Great session overall.

jbrin0tk
05-30-2008, 06:49 PM
For some reason your description of that music made me laugh out loud when I got to the "Welcome to Africa!!" bit. Awesome job on the squats and the GM PR! Great session overall.

Yeah, dude, as soon as I got out of the car all I heard was "Welcome to Africa!!!" It was really, really, weird. And thanks for the props on the session, man!

jbrin0tk
05-31-2008, 11:58 AM
31 May 2008 ME Bench Day

Bench with 1 board

barx5
barx5
135x5
135x5
155x5

add 1board

185x3
205x3
225x3
255x1
275x1
290x1
300x1
310x miss

done. Dang it, just missed that 310 attempt. I thought I had it, but I was a bit too slow with it. I definitely could've got it.


DB Rollbacks

50s' for 4 sets of 8

done. Elbow does not like me now, haha!



Chest-Supported rows

90x8
100x8
110x8
120x8
130x8

done.


Face Pulls

100lbs. for 3 sets of 12

done.


A good session. I would've liked to have hit that PR with the 310 on the 1 board, but I definitely know I could've gotten it on a different day, so I didn't feel too bad about it. Time to go watch the Red Sox and O's play at Camden Yards! I'll be posting again on Monday for ME Squat day.

Jorge Sanchez
05-31-2008, 12:57 PM
That's some huge benching. You'll nail it soon, I have no doubt. Enjoy the ball game.

jbrin0tk
06-02-2008, 05:25 PM
2 June 2008 ME Squat Day

Dang, we're into June now??


Military Presses

95x5
115x5
135x3
155x1

180x3
180x3
180x3

done. 3 reps is the most I've gotten in a set with 180 so far, so I am very pleased with that.


Squats

barx10 to get hips and groin loose
95x5
135x5
180x5
180x3
205x3
225x3
255x1
275x1
315x1
330x3 PR!!!

done. Heck yeah, I nailed this shiz! 330 is my new 3 rep max. It was actually pretty easy. The last rep was a bit of a grinder, but all in all it wasn't too bad. My squatting is really starting to take off ever since I've started putting more emphasis on it. I'm very pleased!


Band Ab Pulldowns

3 sets of 25 reps with blue band.

done. Love these. Thanks to another poster, Kiaran, who had logged these on his journal.


Barbell Lunges

110lbs. for 3 sets of 5 reps.

done. Hard!!



Band Pullthroughs with a choked blue band

choked blue x 10
choked blue x 12
choked blue x 10

done. Really, really, love these.



DB Bench Press

70's x 15
70's x 15
70's x 11

done. Had to rush that last set, if I didn't I think I would've gotten 15 reps with it, too. Felt strong, though!


Close Grip Cable Rows

150x8
160x8
170x8

done. I don't think my back has ever been stronger!


A great session! Hit a couple PR's and I am very pleased with the way my squatting has been going! I'll be posting again on Wednesday for DE Bench day.

Jorge Sanchez
06-03-2008, 07:36 AM
Real strong workout. That is a huge triple on the squats. Awesome pressing too.

jbrin0tk
06-04-2008, 05:08 PM
Thanks for the props, Jorge!

4 June 2008 DE Bench Day


DB Rollbacks

50's for 4 sets of 10 reps.

done.



Chest-Supported Rows

100lbs. x 8
110lbs. x 8
120lbs. x 8
130lbs. x 8

done.


Dynamic Benching

165x3
165x3
165x3
165x3
165x3

done.


Super Pullovers

100lbs. x 8
120lbs. x 8
130lbs. x 8

done.


H-Rolls

25's x 8
25's x 8
25's x 8
25's x 5

done.


A solid training session. I didn't get my benching in until midway through my workout. Surprisingly, my speed felt great, but I was very tired even before I took the bar. There were these two young kids just sitting on the benches, talking on their phones, talking to each other, and benching 95lbs. each. I really don't care how much they bench, but why couldn't they have done it on the same bench? It really just took up a lot of time and space, and was very annoying. Oh well, a good session nonetheless. I'll post again on Friday for DE squat day.

Jorge Sanchez
06-05-2008, 08:13 AM
Nice work. You should have asked those guys if you could work in. They would have likely just freed up a bench for you. I have no patience for people that waste space at the gym. I always offer to let people work in and I always ask to work in - usually people will just give up the station if they're doing something dumb (ie: curling in the squat rack), and if they're not I usually end up meeting someone new at the gym.

jbrin0tk
06-05-2008, 12:32 PM
Yeah, man, eventually I did and then they pretty much left. I'm too nice sometimes! I probably should've just asked them from the get go, but I decided to wait and see if they would finish soon. Well, that didn't happen....:)

jbrin0tk
06-06-2008, 05:35 PM
6 June 2008 DE Squat Day


Squats

barx7
barx5
95x5
135x5

135x2
135x2
135x2
185x2
185x2
185x2
185x2
185x2
225x2

done. Never have 185 and 225 felt faster.


SLDL's

135x5
185x5
225x5
275x5
325x2

done. Meh, I didn't want to do these but I am glad I did.


Band Abs w/choked blue band

3 sets of 25 reps

done. Love these.



Band Pullthroughs w/choked blue band

3 sets of 10 reps.

done.


A solid session. I was really pleased with the speed of my squats and how solid they felt. I was gonna throw in some ghetto-glute ham raises instead of the band pullthroughs, but the place where I do them was occupied by someone else. Oh well. I'll be posting again tomorrow for ME Bench day.

Jorge Sanchez
06-06-2008, 07:38 PM
That's a nice squat session. Good work.

jbrin0tk
06-07-2008, 01:03 PM
Thanks, Jorge!


7 June ME Bench Day


Bench Press w/ 1 board

bar x 5
bar x 5
135x5

add 1 board

185 x 3
205 x 3
225 x 3
255x1
270x1
280x1
290x1
300x1
310x miss
310x miss

done. I am officially frustrated, haha! I know it isn't the end of the world, but I really wanted the 310 today.


JM Presses

135 for 4 sets of 8

done. I probably should have used a bit more weight.


H-Rolls

25's for 4 sets of 8

done. I am gonna add these in more. I don't really like doing them, but maybe it's what I need!


....And then the power went out in my gym. So we all had to leave. Oh well. I benched in the power rack today with the pins set to catch the weight if I failed. I really liked it. I didn't have to worry about people telling me what to do or anything, and when I missed with 310 it was very easy to just roll the bar down and get up. I think I may do it more. Anyways, I need to do some new stuff to get me out of my rut with benching. I gotta come up with something! I'll be posting again on Monday for ME Squat day.

Jorge Sanchez
06-07-2008, 01:45 PM
I really wish I could say I feel your pain on the 1 board, but you are putting up 300lbs consistently, which is pretty damn impressive. I bet you'd be able to make it if you made 20lbs jumps instead of 10. Why don't you try something like 225, 260, 280, 300, 310? Just a thought. I'm sure 310 will be your bitch soon, and then on to 3pps.

jbrin0tk
06-07-2008, 02:51 PM
Yeah, you're probably right, Jorge. Maybe I will try the 20lb. jumps. Thanks for the idea, man! And thanks for the props, too! There's no quit here, so I will be there eventually!

jbrin0tk
06-08-2008, 12:22 PM
8 June 2008


DB Bench Press

60's x 10
70's x 10
80's x 10
90's x 10

done. Right elbow started to bother me.


Seated DB Cleans

25's x 10
30's x 10
35's x 10
40's x 10

done. Had to get some upper back work in.


DB Rows

100's for 3 sets of 10 reps.

done.


Eh, just a day to get a little more work in after the power outage yesterday cut my time in the gym short. Really wanted to get the 100's for 10 reps on the DB press, but my elbow started to act up. Oh well. I'll be posting again tomorrow for ME Squat day, where I am looking to hit a PR of 385 on my squat...gonna shoot for it, anyways!

Jorge Sanchez
06-08-2008, 01:03 PM
Nice work. Good luck with your squat tomorrow.

jbrin0tk
06-09-2008, 04:41 PM
9 June 2008 ME Squat Day

Military Presses

95x5
115x5
135x3
155x1

done. I cut it there. My upper back/rear delts were fried from the work I put in yesterday.


Squats

barx10
95x5
135x5
185x5
225x3
255x1

add belt
275x1
315x1
335x1
365x1
385xmiss

done. I thought my hips were trashed coming into tonight...they are officially trashed now! A bit of a deload week next week!


Band Abs w/choked blue

3 sets of 25 reps.

done.


Ghetto Glute Ham Raises

BW x 8
BW x 8
BW x 8
BW x 8

done. These are getting easier. I may have to start adding weight.



I called it a day after this. I still feel, despite the low volume, that I got a pretty intense session in. A bit bummed about the squat; I probably should've tried to add 5 lbs. to my previous max (would've been 370) and went from there. Oh well. Still, I'm pretty proud of myself for getting under the bar and taking it to parallel with 385 on my back, even if I couldn't get the rep. I'll be posting again on Wednesday for DE Bench day.

Jorge Sanchez
06-09-2008, 04:59 PM
At least you nailed your previous best. Looks like a good workout to me.

jbrin0tk
06-11-2008, 07:11 PM
Thanks, dude!

jbrin0tk
06-11-2008, 07:17 PM
11 June 2008 DE Bench Day

Bench

45x8
95x6
135x5

135x3
135x3
155x3
155x3
155x3
155x3
185x3
185x3

done. Speed was frickin' awesome on all sets!


JM Presses

155x10
165x8
175x8
155x8

done.


DB Rows

100's x 8
100's x 8
100's x 8
100's x 8

done.


H-Rolls

25's x 8
25's x 8
25's x 8

done Need to bump up the weight on these a bit.


Man, I was soooo tired after work today. I though there was no way I'd be able to train today, and even if I did that it would be a crappy session. So, I took a nap. Only about an hour and a half until my wife came home, but when I woke up I felt awesome! That and my wife made fish and homemade mashed potatoes for dinnner. Talk about a pre-workout meal! Got the fish for protein and taters for carbs! My wife is awesome! Anyways, it was a good session. I kept it simple. I think I've been overcomplicating things sometimes. I'll post again on Friday for DE squat day.

Jorge Sanchez
06-11-2008, 07:19 PM
Way to get'er done. Naps are definitely key. That's some solid speed work on the bench.

jbrin0tk
06-11-2008, 08:53 PM
Yeah, the nap was awesome! Thanks for checking in, brother!

jbrin0tk
06-13-2008, 02:19 PM
13 June 2008 DE Squat Day


Squats w/choked purple bands

bar x 6
95x5
135x5

add choked purple bands and squats done off of box

135 x 2
135 x 2
135 x 2
135 x 2
185 x 2
185 x 2
185 x 2
185 x 2

done. Had a hard time getting loose today. I also cannot hit depth with just the bar, haha! I guess that is a flexibility thing. Speed was good, though, and the squats were easy, even with the bands.


Rack Pulls w/ pins at knees

135x5
225x5
275x3
315x3
365x1
405x1
430x1
450x1 PR (+5lbs.)
455xmiss

done. I get stronger at these everytime I do them it seems. 450 went up really, really easily. I was surprised that I couldn't get 5 more pounds. Oh well, just happy to hit a PR!


Band abs w/ choked blue and choked light

3 sets of 25 reps.

done. Used a combo of both bands at the same time for more resistance.


Barbell Lunges

110lbs. x 7
110lbs. x 6
100lbs. x 6

done.


A solid session. I am so sweaty right now! I am off to the shower, but I will be posting again tomorrow for ME bench day.

Jorge Sanchez
06-13-2008, 02:50 PM
Barbell lunges will definitely make you sweaty. Solid work through and through.

I found that squatting down as low as I could, while holding onto something in front of me and bouncing around a bit really helped to loosed up my hips. What are you doing for ME bench? Board presses again?

jbrin0tk
06-13-2008, 03:10 PM
Barbell lunges will definitely make you sweaty. Solid work through and through.

I found that squatting down as low as I could, while holding onto something in front of me and bouncing around a bit really helped to loosed up my hips. What are you doing for ME bench? Board presses again?


Nah, I think I'm just gonna do regular flat bench presses with straight weight tomorrow. I haven't done any in awhile. It'll either be that or floor presses. And thanks for the squat tip. I feel like an old man at the beginning of my squat sessions, haha!

jbrin0tk
06-14-2008, 11:17 AM
14 June 2008 ME Bench Day


Flat Bench Press w/straight weight


bar x 8
95 x 5
135 x 5
185 x 3
225 x 1
255 x 1
275 x 1
290 x 1
305 x 1 PR!!! (+5lbs.)

done. Friggin' A heck yeah!!!! This PR has been a long time coming, even if it is a small one. I was so fired up about this!


Tate Presses

50's x 10
60's x 10
70's x 6
70's x 6

done. I find that if I don't do these regularly, I suck more at them, haha!


Chest Supported Rows

90 x 5
135 x 5
135 x 5
135 x 5
135 x 5

done. These were strong!


H-Rolls

25's x 10
25's x 10
30's x 10

done. Ouch!


A great session! I am so happy about my PR on the bench! My asssistance work felt strong, too! I'll be posting again on Monday for ME Squat day.

Jorge Sanchez
06-14-2008, 12:17 PM
Awesome work. 310 off the board is yours for sure now. You could probably even hit 3pps.

jbrin0tk
06-14-2008, 01:27 PM
Awesome work. 310 off the board is yours for sure now. You could probably even hit 3pps.

Thanks, Jorge! I was very excited about it. I'm gonna keep busting my tail and see what happens!

jbrin0tk
06-16-2008, 03:59 PM
16 June 2008 ME Squat Day


Squats-Deload Week

bar x 6
95 x 5
135 x 5
180 x 5
225 x 5
255 x 1

done. I worked up to a single at 70% and called it good. Not bad for a little bit of a deload week.


Military Presses

95x5
115x5
135x3
155x1
180x3
180x1
180x1

done. These are getting harder and harder. Not surprisingly, though; it's because the weights are getting heavier.


Good Mornings

135x5
175x5
205x5
225x5

add belt
250x3 easy weight PR (+5lbs.)


done. My core is definitely getting stronger, especially my low back. I haven't maxed on deadlifts in awhile, but I probably should sometime soon. Every other posterior chain exercise (good mornings, squats, rack pulls, SLDL's) has gone up quite a bit in the last couple months. I can probably pull a bit more now. The last set of GM's today was very easy; I could've gotten 5 reps if I wanted to.


Barbell Lunges

3 sets of 5 reps with 110lbs.

done. Felt better today, but still pretty hard.



Band Ab Pulldowns w/choked blue band

4 sets of 25 reps.

done. I probably should vary this up and do a different type of ab exercise sometime soon!



A good session. Very happy with the squats-they didn't feel hard or heavy at all, and my legs were still somewhat sore from Friday's session. The Good Mornings were awesome, too. Very easy. Heck, even the lunges felt better! I will be posting again on Wednesday for DE Bench day.

Oh and Jorge, I tried your trick about squatting low and bouncing my hips up and down. It seemed to help quite a bit to loosen up my hips/groin. Thanks, man!

Jorge Sanchez
06-16-2008, 04:33 PM
Glad to help. Your GM's and presses are getting real strong. It'll be nice to get that extra quarter on the presses, I bet.

jbrin0tk
06-16-2008, 04:41 PM
Glad to help. Your GM's and presses are getting real strong. It'll be nice to get that extra quarter on the presses, I bet.

Yeah, man, just for the looks of it! And thanks again for your advice with the squatting issue!

jbrin0tk
06-18-2008, 12:58 PM
18 June DE Bench Day


Bench

bar x 8
95 x 6
135 x5

135x3
135x3
135x3
155x3
155x3
155x3
155x3
155x3

done. Speed felt good, but I felt very weak....even though this is like half of my 1RM!!


JM Presses

135x8
155x8
165x5
155x8

done.



Dumbbell Rows

100's x 8
100's x 8
100's x 8
100's x 8

done.


H-Rolls

25's x 8
25's x 8
25's x 8
30's x 8

done.



Man, a tough workout. I've been sleeping like crap and ate like crap yesterday and I could definitely tell today! Everything was hard, and everything was heavy. I'm gonna get a good night's sleep tonight and get a better food intake from now on. I'm glad I got through it, though. It's sessions like these where ya just wanna go home!! I'll be posting again on Friday for DE Squat day.

jbrin0tk
06-20-2008, 03:19 PM
20 June 2008 DE Squat Day


Squats

bar x 6
95x5
135x5

135 x 2
135 x 2
135 x 2
185 x 2
185 x 2
185 x 2
225 x 2
225 x 2

done. A solid session, and the speed felt good. I know these are lighter weights that are used for speed day, but I am becoming more and more comfortable under the bar all the time.


Deadlifts while standing on plates

135x5
185x5
225x3
275x3
315x1

done. Man, I could not get the hang of these. I felt so out of groove and off balance. To make it worse, I felt something in my back on the 315 set (which was supposed to be a triple) so I just cut it after the single.


Barbell Lunges

110lbs. x 8
110lbs. x 8
110lbs. x 8

done. Still hard, but definitely getting easier.


Band Ab pulldowns w/ choked blue

3 sets of 25 reps.

done.


A good session that left me feeling tired haha! I'll be posting again tomorrow for ME Bench day. I think I'll be going with 2brd bench presses for my ME lift.

Jorge Sanchez
06-21-2008, 02:37 AM
Nice workouts, buddy. Good luck with the bench. Im sure youll put up a PR.

jbrin0tk
06-21-2008, 10:42 AM
Nice workouts, buddy. Good luck with the bench. Im sure youll put up a PR.


Thanks, buddy! How's France?

jbrin0tk
06-21-2008, 10:48 AM
21 June ME Bench Day


Bench w/ 2brd

full range

bar x 10
95 x 5
135 x 5

add 2brd
185 x 3
205 x 3
225 x 1
255 x 1
275 x 1 (misgrooved it and almost lost it)
290 x 1
305 x 1
320 x 1 PR!

done. The 320 is a +5lb. PR. I'm certain I had at least another 5lbs. in me, but hey, I hit a PR so I left it there. Trying not to miss weights. The 320 was actually pretty easy all in all.


Tate Presses

70's x 5
60's x 10
60's x 7
60's x 7
60's x 10

done. Yeah, I know, screwed up rep ranges...I didn't realize how much I sucked at these! I think I may make them a staple for a few weeks again.


Chest-Supported Row

90lbs. x 5
135 x 5
140 x 5
140 x 5
140 x 5

done. Back is feelin' good!


Face Pulls

80lbs. x 10
100lbs. x 10
110lbs. x 10
120lbs. x 10

done.


A great session today. I am happy with my progress on the bench and I feel like some of the extra upper back and rear delt work I've been doing is really helping. I'll be posting again on Monday for ME Squat day.

jbrin0tk
06-23-2008, 12:25 PM
23 June 2008 ME Squat Day

Squats

bar x 8
95 x 5
135 x 5
185 x 5
225 x 3
250 x 1
275 x 1
315 x 1
335 x 3 PR!

done. 335 is the most weight I've ever tripled. I was very, very pleased with this, and it was actually fairly easy. Definitely easier than the 330 that I tripled a few weeks back. Form started to deteriorate on the last rep, but it was all good for the most part.



Barbell Lunges

115lbs. x 6
115lbs. x 6
115lbs. x 6

done. Still hard, but slowly getting better.




Band ab pulldowns w/ choked blue band

3 sets of 25 reps.

done.




Band Good Mornings w/an average band

4 sets of 15 reps.

done.



I am very pleased with this session. The squatting felt great. I am kind of wondering how my hips will feel after today, though. It seems as though the band assistance exercises are fairly rough on my body, so I try not to do them all the time, except for the ab pulldowns. The band Good Mornings had my hamstrings, hips, and glutes burning! I will be posting again on Wednesday for DE Bench day.

jbrin0tk
06-26-2008, 07:10 AM
25 June 2008 DE Bench Day

JM Press

120lbs. x 8
140lbs. x 8
150lbs. x 6
160lbs. x 6
170lbs. x 6

done.


DB Rows

60's x 20
60's x 20
60's x 20

done.


Seated DB Cleans

35's x 8
35's x 8
35's x 8

done.


Was feeling a bit banged up today, so I decided to take it easy. I'll be posting again on Friday for DE Squat day.

killxswitch
06-26-2008, 08:08 AM
Nice triple on squats the other day.

jbrin0tk
06-26-2008, 08:41 AM
Nice triple on squats the other day.



Hey brother, thank you very much! I appreciate you checking in!

jbrin0tk
06-27-2008, 12:49 PM
27 June 2008 DE Squat Day

Squats

bar x 5
95 x 5
135 x5

add parallel box

185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2

done.



Conventional Deadlifts off of a 3 inch box

135 x 3
185 x 3
225 x 3

290 x 5
290 x 5
290 x 5
290 x 5
290 x 5

done. I stopped after every rep and reset. This was tough! I've never pulled off of anything this high before, so I had to really sink my hips to get any kind of leverage.



Pullthroughs with choked blue band

3 sets of 12 reps.


done.



Band Ab Pulldowns w/ choked blue band

4 sets of 25 reps.

done.



Whew. Those deadlifts were tough. I think I am gonna go eat something big and get a crapload of water to replace all the water I lost, haha! I'll be posting again tomorrow for ME Bench day.

killxswitch
06-27-2008, 09:09 PM
Crazy volume on the deads, how'd your hands feel after that one? And your back?

jbrin0tk
06-27-2008, 09:42 PM
Crazy volume on the deads, how'd your hands feel after that one? And your back?

Haha, my hands are so calloused now that they don't even bother me. And my back is good. One thing about standing on the 3inch platform is that you really have to sink your hips down in order to get any kind of leverage, so I really felt it in my hamstrings and quads, as well as my back. Plus I am 6'4 so I had to get really low, haha. Not squatting the weight up, but getting low enough to get my legs involved in the lift, too. So yeah, my back feels pretty good. I suppose we shall see in the morning, haha! Thanks for checking in, man!

jbrin0tk
06-28-2008, 11:54 AM
28 June 2008 ME Bench Day


Floor Presses

bar x 5
95 x 5
135 x 5
185 x 5
225 x 3
250 x 3
275 x 2
225 x 5


done. I was going for 3 reps on the 275 set but I just didn't have it in me. Oh well, I'll get it next time!


Tate Presses

40's x 12
50's x 10
50's x 10
50's x 10

done. Just kept these light today. Pretty tired after floor presses.


DB Rows

100's x 10
100's x 8
100's x 8
100's x 8

done.


Face Pulls

90lbs. x 10
110lbs. x 8
120lbs. x 8
140lbs. x 8

done.


A good session today. The floor presses took a lot out of me today. I will be posting again on Monday for ME Squat day.

jbrin0tk
06-30-2008, 12:14 PM
30 June 2008 ME Squat Day


Reverse Band Box Squats

bar x 5
95 x 5
135 x 5

add doubled minis over the rack and onto the bar

185 x 5
225 x 5
275 x 3
315 x 3
330 x 2
330 x 2
330 x 2
330 x 2
330 x 2

done. These were really cool. I'm gonna try to incorporate a bit more volume into my main lifts for awhile; I think I can benefit from it.


Good Mornings

135 x 5
185 x 5
205 x 5

done.


Barbell Lunges

95 x 5
115 x 5
125 x 5
135 x 5

done. Making progress here. I've never done over 115, and 135 was not that hard. It's the higher reps with these that kills me, but 5's are not too bad!


Pullthroughs with choked blue band

3 sets of 10 reps.

done.



I finished up with abs. A good session. I was very happy with the squats and I was also very happy with the Barbell Lunges. I will be posting again on Wednesday for DE Bench day.

killxswitch
06-30-2008, 01:37 PM
Nice squats big guy! How heavy was it at the top with those minis? Oh wait I read that wrong. So they were supporting the bar rather than pulling it down. What does that do for you exactly? I'm not doubting you, I've just never known what good it is to have bands helping you with the weight.

jbrin0tk
06-30-2008, 01:49 PM
Nice squats big guy! How heavy was it at the top with those minis? Oh wait I read that wrong. So they were supporting the bar rather than pulling it down. What does that do for you exactly? I'm not doubting you, I've just never known what good it is to have bands helping you with the weight.



Hey man, thanks for checking in! I just did the reverse bands to change things up. I've been doing so much free squatting lately that I thought it was good to change. It does kind of work in the same manner as regular band squatting would, except in reverse. The doubled mini takes off about 25lbs. at the top and 75lbs. in the hole, so the load gets heavier as you come up. That, and I liked the volume with it. I probably couldn't do 5x2 with 330lbs. just using straight weight (well, maybe...I dunno). But the volume gave me the opportunity to get in more work. I'll probably do it again next week and work up to a single. I liked it. After that I may hit up some regular band squatting, too. I appreciate the question, man, and again, thanks for checking in!

killxswitch
06-30-2008, 01:57 PM
Ok, that makes sense. Variable resistance. I can see how that would help you work on your power since it gets heavier the higher you come up out of the hole.

jbrin0tk
07-02-2008, 11:02 AM
Ok, that makes sense. Variable resistance. I can see how that would help you work on your power since it gets heavier the higher you come up out of the hole.



Yep, that's pretty much it.

jbrin0tk
07-02-2008, 11:10 AM
2 July 2008 DE Bench Day


Military Press

95 x 5
115 x 5
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5
200 x 3 PR

done. Man, 200 feels like a ton overhead, haha.



Bench Press

135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
185 x 3

done. I did these today to continue to perfect form, etc. Still tried to keep them fast, but obviously was not fresh after the military pressing. They felt pretty fast irregardless, even the last set. I love DE days because it affords me the opportunity to work on form, something I am always trying to perfect.


Tate Presses

50's x 10
60's x 10
60's x 10
65's x 8
70's x 8

done. I used to be able to do 4 sets of 10 with 70's, haha! I guess that's what I get for not doing them heavy in awhile. Oh well, I still felt pretty strong with these.



Dumbbell Rows

60's x 15
70's x 15
80's x 15

done. Just gettin' some back work in.



H-Rolls

20's x 8
25's x 8
25's x 8
30's x 8

done. I got smart today and moved the handle apparatus on the chest supported row machine out of the way. This allowed my arms to move more freely and made the exercise easier to complete. You would think that I would of thought of this a long time ago.....:confused:



A great session today. I was very pleased with the military presses and the Tate presses, too. I will be posting again on Friday for DE Squat/DL day.

killxswitch
07-02-2008, 12:13 PM
Hot damn man 200 on overhead press is awesome! And for 3 reps!

jbrin0tk
07-02-2008, 12:15 PM
Hot damn man 200 on overhead press is awesome! And for 3 reps!

Thanks, bud! I appreciate the props!

jbrin0tk
07-03-2008, 02:33 PM
3 July 2008 DE Squat/DL Day


Box Squats

bar x 5
95 x 5
135 x 5
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2

done. Just workin' on speed and form/technique.


Deficit Deadlifts standing on a 3inch box.

135 x 3
185 x 3
225 x 1

250 x 3
250 x 3
250 x 3
250 x 3
250 x 3

done. I reset after every rep and tried to work on getting the weight off the floor as fast as I could.


Barbell Lunges

115 x 5
125 x 5
135 x 5

done. Meh, ran out of gas after the deadlifts



Ab Pulldowns

3 sets of 25 reps.

done.



A good session. Nothing too special, but I again got some good deadlift work in. I was gassed after those, particularly my quads. I went in today because I didn't want to have to wake up early tomorrow to get this session in. I'll be posting again on Saturday for ME Bench day.

jbrin0tk
07-05-2008, 12:40 PM
5 July 2008 ME Bench Day

Floor Presses

95 x 5
135 x 5
165 x 3

205 x 5
230 x 3
260 x 3
285 x 3 PR!
230 x 5

done. Heck yeah! Last week I only got 275 x 2, so I was very pleased with 285 x 3. The last rep probably took 3 or 4 seconds, haha, but I got it locked out!


Military Presses

95 x 8
115 x 8
135 x 6

done. Can you say gassed after the floor presses?:nod: I wasn't worried about it, though. I felt pretty darn drained after the floor presses, and I think that's how it should be after max effort work.


JM Presses

135 x 8
155 x 8
165 x 6
175 x 6

done.



Chest-Supported Rows

90lbs. x 5
145lbs. x 5
145lbs. x 5
145lbs. x 5

done.



H-Rolls

20's x 8
25's x 8
30's x 8

done.



Whew, like I said I was drained after the floor presses. I got in some good work after that, though. Very pleased with the 285 x 3 on floor presses. I've never tried 285 for anything other than a single. I will be posting again on Monday for ME Squat day.

killxswitch
07-06-2008, 03:15 PM
Looking good in here dude, those floor presses are wild! Good job.

jbrin0tk
07-06-2008, 03:21 PM
6 July 2008 Assistance Day


Eh, I got bored today so I decided to do some extra work with the bands. My wife left today to go back to school for her masters degree, and I won't see her until Friday when I go down there for the weekend. Training is gonna be a bit out of whack this week, with the only off day being Wednesday because of my trip this weekend. I think it will be this way next week, too. Oh well, ME Bench is gonna be a sort of deload this week.

Here's what I did today:


Band Pull Aparts w/monster mini band

4 sets of 10 reps.

done.



Band Tricep Pushdowns w/ choked monster mini band

1 set of 100 reps.

done.



Band Face Pulls w/ choked green band


3 sets of 12 reps.


done.




That's it. I think I am going to go take a 30 minute walk right now, too. I thought about doing some hamstring and low back work with the bands, but I decided against it since tomorrow is ME Squat day. My upper back and triceps were a little stiff so I thought this extra band work would help to get some blood flowing to those areas. I think I may incorporate some of this stuff in on off days. It doesn't take long at all, and I'd like to see if it helps with strength or recovery, too. I'll post again tomorrow for ME Squat day, where I'll be working up to a heavy single with the reverse band box squats again.

jbrin0tk
07-07-2008, 12:20 PM
7 July 2008 ME Squat Day


Reverse Band Box Squats

bar x 5 (getting loose sucks!:)
95 x 5
135 x 5
185 x 5
225 x 3

add doubled mini bands over the rack

275 x 3
315 x 1
330 x 2
330 x 2
330 x 2
365 x 1
385 x 1

done. Whew, these took a lot out of me.



Good Mornings

135 x 5
155 x 5
175 x 5

done. Kept 'em light today.



Ghetto Glute Ham Raises

BW x 8
BW x 8
BW + 10lbs. x 8
BW + 10lbs. x 8

done.



Rack Pulls at knee height

225 x 3
315 x 3
365 x 1
405 x 1
425 x 1
450 x 1
460 x miss

done. Extra lockout and grip work.



I am sooo tired now. I sweat so much on squat days. A really good session, though. The 385 x 1 reverse band squat is a PR, but I won't really count it because I could've gone higher and I've never really tried to max out on these. I will be posting again tomorrow for DE Bench day.

jbrin0tk
07-08-2008, 02:19 PM
8 July 2008 DE Bench/ME Squat

Did some more heavy squatting today. I know I squatted heavy yesterday, but I don't care. It didn't feel like max effort work to me.


Military Presses

95x5
115x5
135x5
155x5
175x5
190x5

done.


Reverse Band Box Squats

135x5
185x5
225x3

add doubled minis over top of rack

275x3
315x1
365x1
385x2
385x2
385x2
425x1
445x1

done. Now that's more like max effort work! 445 is by far the most weight I've ever had on my back, even if like 20lbs. of it was deloaded at the top. It didn't feel too bad, though. I certainly wouldn't wanna walk around with it, but it wasn't bad all in all.


Bench Press
135x3
135x3
135x3
135x3
185x3
185x3

done. Speed and form work.



Tate Presses

50's x 8
60's x 8
60's x 8

done. This sucked.


Dumbbell Rows

100's x 10
100's x 10
100's x 10

done. This sucked, too.



H-Rolls

30's x 8
30's x 8
30's x 8

done. Improvement.


Other than the squatting and the military pressing, everything else was pretty lame. I think this is what I get for going pretty heavy 3 out of 4 days in a row. My training schedule is wack this week due to other commitments, but I'm happy that I got in there and did something. Oh well, I'll be back at it again on Thursday for DE Squat day.

jbrin0tk
07-10-2008, 12:17 PM
10 July 2008 DE Squat/DL Day


Free Squats

Ok, so I got a little crazy with the weight again (I really need to stop doing that)....and hit a +40lb. PR!!


bar x 5 (I hate getting loose so much)
95 x 5
135 x 3
135 x 3
185 x 3

This is where I got a little crazy:

275x1
375x1 +10lb. PR (This one kicked the CNS into overdrive, haha!)
405x1 +40lb. PR!!!!

The only gear I used on both PR squats was a belt. I am so psyched about this! I won't be squatting heavy on Monday, which is ME Squat. I'll probably just do some GPP for a deload week instead.



High Pulls

95x5
115x5
135x5
155x5
165x5

done. This exercise is like a power clean without turning your hands over. Or you could look at it like a big upright row off of the floor. It's great for working on explosiveness. Needless to say, I suck at it, but this is the first time I've done it.



Ghetto Glute Ham Raises

BW x 8
BW x 8
BW+10lbs. x 8
BW+10lbs. x 8

done. Gonna add weight little by little to these.



Band Leg Curls


I did one 3 minute round of these where I held the curl statically for 5 seconds and then relaxed for three seconds continuously.


done.



Band Ab Pulldowns w/choked blue

3 sets of 25 reps.

done.




That's it. Thought about doing some lunges but decided to give my knees a rest, and thought about doing some pullthroughs but I decided that I had done enough hamstring work already. Pretty psyched about this session, though. I will be posting again tomorrow for ME Bench.

jbrin0tk
07-11-2008, 06:43 AM
11 July 2008 ME Bench Day

Bench

bar x 5
135 x 3
185 x 3
225 x 1
275 x 1
295 x 0

done. Rushed the whole thing. Wrist hurt, shoulder hurt, and I was pressed for time. Meh.


JM Presses

135x8
155x8
165x8

done.


Dumbbell Rows

80's x 8
90's x 8
100's x 8

done.



In and out. Gotta be outta here in a couple hours and I haven't packed!

killxswitch
07-13-2008, 10:04 PM
You going on vacation or something? Rushed session but you still pushed some good weight. Enjoy wherever it is you're going.

jbrin0tk
07-14-2008, 07:21 AM
I just went to the beach for the weekend. My wife is taking classes down there for her masters degree, so I went to visit her. I'm back now. I'll be at it again today. I was just rushed for time the other day because I had to leave.

jbrin0tk
07-14-2008, 01:08 PM
14 July 2008 ME Squat Day


Free Squats

95 x 5
135 x 5
185 x 3
225 x 3
275 x 5
315 x 1

done. Just doing some deloading. Worked up to the single at about 80%. The 315 felt really, really easy, which is awesome.



Ghetto Glute Ham Raises

BW x 8
BW+10lbs. x 8
BW+10lbs. x 8
BW+15lbs. x 8

done. Slowly trying to add some weight in, but I am getting stronger at these.


Barbell Lunges

115 x 5
135 x 5
145 x 5
155 x 5 PR

done. A PR in terms of weight. I've never attempted a lunge with 155lbs. before. Wasn't too bad. I remember the days when I could barely squat 155. I've come a long way!


Rack Pulls w/pins at lowest setting

135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
425 x 1
445 x 1

done. I set the pins about 3 inches lower than where I normally set them. Good to know that I can move the same weight with a slightly larger range of motion. Felt as though I may have been able to get a few more lbs., too, but I called it quits after 445.


Banded Leg Curls w/static holds of 5 seconds and 3 seconds rest

Three 1 minute rounds of these. I really like them. Great hamstring and hip exercise.



All in all, a good day. It was good for me to deload a little bit and give my body a break. I feel fine, but it's always good to not go all out every once and awhile. I will be posting again tomorrow for DE Bench day.

Jorge Sanchez
07-15-2008, 06:07 AM
Good progress in here, big guy. I was hoping to come in here and see some sort of 3pps benching so I was happy to see that 320 2-board a couple of weeks back. 200lbs overhead is also just sick and you're approaching that 4pps squat real quickly.

jbrin0tk
07-15-2008, 07:28 AM
Hey, Jorge! Thanks for checking in, man! I actually hit the 4pps squat this past Thursday. Surprised the heck outta me, man. I didn't know I had it in me! It was a great feeling, though. I'm still puttin' in work, man. Had a little issue with my left shoulder, but everything seems to be ok now. Thanks for checking in, dude!

Jorge Sanchez
07-15-2008, 07:54 AM
Oh, I'm sorry I missed that. Well a huge congratulations is in order, that's quite the milestone!!

killxswitch
07-15-2008, 08:27 AM
Lol a 445 rack pull is deloading for you. Nice. Good work with everything, and congrats on the new PR. Though it sounds like it may not be the most important one to you, heh.

jbrin0tk
07-15-2008, 10:35 AM
Oh, I'm sorry I missed that. Well a huge congratulations is in order, that's quite the milestone!!

It's all good, my man. I appreciate the props!



Lol a 445 rack pull is deloading for you. Nice. Good work with everything, and congrats on the new PR. Though it sounds like it may not be the most important one to you, heh.


Haha, eh, I guess I didn't deload on the rack pulls, but I don't really feel like they beat me up too badly. I like 'em and think I will keep them in for awhile to work on grip and moving heavier and heavier weights. Hoping that this and defecit deadlifts will help me to pull something big.

jbrin0tk
07-15-2008, 05:48 PM
15 July 2008 DE Bench Day

Bench

135 x 3
135 x 3
135 x 3
155 x 3
155 x 3
155 x 3

done.


4 board lockout

185 x 2
225 x 2
255 x 2
275 x 2
305 x 4
295 x 4
295 x 4
290 x 4
290 x 4

done.



Military Presses

95 x 5
115 x 5
135 x 5
155 x 5

done.


Tate Presses

40's x 8
50's x 8
60's x 8

done.



Chest-Supported Rows

90lbs. x 8
110lbs. x 8
135lbs. x 8
145lbs. x 6

done.



H-Rolls

25's x 8
25's x 8
30's x 8

done.



Whew, those 4-board lockouts killed me. I've never done that many reps with that heavy (for me) of weight, even if it was only a 4 board. I was literally drained by the time I was done. I did manage to get in some other solid work, though. I am so beat. This whole screwed up schedule thing because of travel is messing with me, too. I really don't think I have enough recovery time between each of my bench and squat sessions, but I don't really have a choice. Oh well, no sense crying about it. Just keep plugging along. I will be posting again on Thursday for DE Squat/DL day.

Jorge Sanchez
07-15-2008, 07:48 PM
Nice work, despite the hectic travel schedule.

jbrin0tk
07-17-2008, 11:25 AM
Thanks, Jorge.

jbrin0tk
07-17-2008, 11:31 AM
17 July 2008 DE Squat/DL

Squats

95 x 5
135 x 5
185 x 3

add box

205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2

done. Just working on form and exploding off of the box.



Deadlifts while standing on a 2 inch platform

135 x 3
185 x 3
225 x 3
275 x 1

315 x 5
315 x 3
315 x 3
315 x 3
315 x 3

done. I'm trying to work on my speed and my power off of the floor. I'm hoping all of the volume and practice as well as being at a deficit will help with that. Took a lot out of me.



Ghetto Glute Ham Raises

BW x 8 way too easy
BW+10lbs. x 8
BW+10lbs. x 8
BW+15lbs. x 8

done.


A good session. I actually used my belt for the first time while deadlifting today. I hadn't done it in the past because when I tried I felt like I couldn't get good leverage and I felt like all of the pressure created by the belt was throwing me off balance. But it worked out well today. Nice to know I can use it for deads if I want to. I'll be posting again tomorrow for ME Bench day and then it's off to Staten Island, NY for the weekend.

Jorge Sanchez
07-17-2008, 12:49 PM
Nice work and good job figuring out the belt. It should help you in the future.

jbrin0tk
07-18-2008, 07:32 AM
Nice work and good job figuring out the belt. It should help you in the future.

Yeah, I'm hoping so. Thanks for the props, man!

jbrin0tk
07-18-2008, 07:38 AM
18 July 2008 ME Bench Day


Reverse band 2 board bench w/ doubled mini band over top of rack

add 2 board

225 x 2
275 x 2
295 x 2
315 x 2
335 x 2
355 x 2
375 x 2
385 x 2
395 x 2

done. I went with doubles today. I left a tiny bit in the tank, so I probably could've gotten 405 for a double off the 2 board. I like the way this reverse band thing works. Ha, I had to add more weight to start because 135 was pretty hard to touch with.


Tate Presses

50's x 10
50's x 10
60's x 10
60's x 10
70's x 6

done. Was gonna go for at least 8 with the 70's, but I forgot to put on my wrist wraps and they really started to kill my wrists when I was turning the weight over so I cut the last set at 6.


H-Rolls

20's x 8
25's x 8
30's x 8
30's x 8

done. These are getting easier and better all the time.



Dumbbell Rows

80's x 10
90's x 10
100's x 10

done.


Whew, a good session. The reverse band benching was pretty fun, not to mention heavy at the top, haha! I ordered a sled and I think it may come today. I'm hoping so. I'm off to take a shower and then driving to Staten Island, NY, for the weekend. I will be posting again on Monday for ME Squat day. Probably gonna do some high band tension box squats.

Jorge Sanchez
07-18-2008, 09:40 AM
That's some very strong pressing. Are you planning on competing someday?

killxswitch
07-18-2008, 05:59 PM
Nice session with some serious work being done. Your consistency is commendable.

jbrin0tk
07-20-2008, 09:59 AM
That's some very strong pressing. Are you planning on competing someday?


Thanks for the props, Jorge. I don't know. I might compete one day, but I have fun just trying to get stronger for now and that's my main goal (to get stronger) so that's why I train like a powerlifter, I guess. I've definitely thought about competing, though.




Nice session with some serious work being done. Your consistency is commendable.


Thank you, sir. I appreciate the props and I appreciate you checking in!

jbrin0tk
07-21-2008, 12:22 PM
21 July 2008 ME Squat/DL Day

Box Squats w/ choked green bands and purple bands on each side

95 x 5
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1

add choked green and purple bands and parallel box

125 + bands x 2
125 + bands x 2
125 + bands x 2
125 + bands x 2
125 + bands x 2


free squat without bands

365 x 1

done. A good squat workout.




Sumo Rack Pulls with pins set 3 inches below knees

135 x 5
225 x 5
315 x 3
365 x 3
365 x 3

done. Sumo pulling feels so weird!



Pullthroughs w/ choked blue band

4 sets of 10 reps.

done.


Leg Presses

3 pps x 10
4 pps x 10
5 pps x 10
6 pps x 10

done. I'd never actually done a leg press before. These were quite easy. If I do them again, I'll have to bump the weight up some.


Band Leg Curls w/ choked green band

4 one minute rounds of 5 second static holds and 3 seconds rest time.

done.



Military Presses

115 x 5
135 x 5
155 x 5
175 x 5

done. Just gettin' in some extra shoulder work.



Another good session. I will be posting again on Wednesday for DE Bench day.

Jorge Sanchez
07-21-2008, 12:39 PM
Awesome work. That`s a serious squat with those bands.

jbrin0tk
07-21-2008, 01:49 PM
Thanks, Jorge. I appreciate you checking in!

jbrin0tk
07-23-2008, 12:14 PM
23 July 2008 DE Bench Day

Seated Military Lockouts off of pins


95 x 5
115 x 5
135 x 3
145 x 3
155 x 3
165 x 3

done. Just trying something different. Pins were set at eye level.


DB Bench Press

70's x 10
80's x 10
90's x 10
60's x 15

done.


Skullcrushers

75lbs. x 10
85lbs. x 10
95lbs. x 10
95lbs. x 8

done. Elbows felt great with these so I may start adding them back in. I've always liked them a lot. Jorge, I took your suggestion from a long time ago and did them with the EZ curl bar. It seemed to be a lot easier on the elbows! Thanks, man!



Front Raises

20's x 10
25's x 10
30's x 10
35's x 10

done.


Band Pushdowns

1 set of 50 reps. w/ mini band

done.



Band Pull Aparts

3 sets of 20 reps w/ monster mini.

done.



Chest-Supported Rows

90lbs. x 8
115lbs. x 10
135lbs. x 10 (+4 rep PR)

done.


I think I'm gonna go away from speed bench for awhile and replace it with DB Benching and Incline DB Benching. I've never felt that speed benching had a lot of carryover for me. I may warm up with some speed sets sometimes. Added a lot more volume in today and did some front raises, something I haven't done in a long time. I think my upper body responds better to higher volume with the assistance stuff, whereas my lower body gets stronger with not as high reps. Weird. I will be posting again on Friday for DE Squat/DL day.

Jorge Sanchez
07-23-2008, 12:21 PM
Look at this.... no it couldn't be.... but it is. POST NUMBER 200!! :birthday::birthday::birthday:

I'm glad to hear the EZ bar helped out. The straight bar is just murder on my elbows, but I really like them with the EZ bar. It's been a long time since I've done them -- I think I may reincorporate them into my lifting, since I think arm strenght may have been limiting my bench.

That's some real strong lifting. You do lots of band work. It looks like fun.

jbrin0tk
07-23-2008, 01:51 PM
Haha, post number 200!! Hitting milestones not only in the gym, but in my journal, too!! Yeah, man, thanks again for the tip on the EZ bar. It felt a lot better. Also, I guess I do do a lot of band work. I like them because I feel like they are useful and they are things I can generally do quickly and sometimes superset with other things. I'm speaking of assistance stuff here, of course. The banded squats and benching, etc., takes a bit more time to set up. But yeah, it is a lot of fun and I try to keep it as fun and as interesting as possible. Thanks for checking in, man!

jbrin0tk
07-24-2008, 04:12 PM
24 July 2008 DE Squat/DL Day

Wasn't planning on training today, but apparently I am going to Pittsburgh for the weekend so I had to get this in today!


Free Squats

95 x 5
135 x 5

185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2

225 x 2
275 x 5

done. Took awhile to get loose, but once I got going the speed on the 185 sets felt good. The 275 x 5 felt really good, too. It was just for fun and extra practice!


Deadlifts while standing on a 2 inch platform

135 x 3
185 x 3
225 x 3
245 x 1

285 x 3
285 x 3
285 x 3
285 x 3
285 x 3

done. Very pleased with this. 285 never came off the floor so fast! I feel I am getting better with my deadlift speed and technique all the time.


Ghetto Glute Ham Raises

BW x 8
BW + 10lbs. x 8
BW + 20lbs. x 8
BW + 20lbs. x 10

done.



Step Ups onto bench w/ dumbbells

40's x 10
50's x 10
60's x 10
70's x 10

done. Haven't done these in a long time.



Band leg curls w/ choked green band

3 sets of one minute rounds with 5 second static holds and 3 seconds rest.

done.



Pulldown abs.

3 sets of 25 reps.

done.



Sled Dragging this morning

8 trips of about 200 feet with a 50lb. plate and a 25lb. plate on the sled.

done.



That's it. A real solid training session. Haha, I just got my sled last night so I tried it out this morning before I knew I was going to Pittsburgh. Otherwise I would've done it after this session. Oh well, didn't seem to hurt things a bit. I can see why sled dragging is good for GPP, though! I'll be hitting up ME Bench tomorrow morning, but not sure if I will have time to post it until I get back on Monday. I will post my ME Bench workout soon, though!

jbrin0tk
07-25-2008, 08:16 AM
25 July 2008 ME Bench Day

Reverse Band Bench w/doubled minis over rack off of 1 board

225 x 2
275 x 2
295 x 2
315 x 2
335 x 2
355 x 2
370 x 2
385 x 2
405 x 1

done. Was going for 405 x 2 but my tri's are shot and I missed about halfway up.



Dumbbell Rows

60's x 15
70's x 15
80's x 10
100's x 10
110's x 10

done.


Front Raises

20's x 10
25's x 10
30's x 10
35's x 10
40's x 10

done.


Light tricep pushdowns

3 sets of 20 reps.

done. Just to get blood pumping to the triceps. Mine are FRIED!!! from the other day!


A solid session. I'll post again on Monday or Tuesday for ME Squat/DL day.

Jorge Sanchez
07-25-2008, 09:45 AM
I'm glad to hear your speed was feeling good yesterday -- that's something I've really got to work on. Nice benching yesterday.

jbrin0tk
07-28-2008, 04:53 PM
Thanks, Jorge. I appreciate it!

jbrin0tk
07-28-2008, 04:58 PM
28 July 2008 ME Squat/DL Day

Box Squats with choked blue and purple bands

95 x 5
135 x 5
185 x 3
225 x 3
275 x 2
315 x 1

add choked blue and purple bands and box

125 x 2
125 x 2
125 x 2

150 x 1
175 x 1


box squat w/ no bands

385 x 1

done. A good squat session.




Rack Pulls at knee


135 x 5
225 x 5
315 x 3
405 x 1
455 x 1 PR (+5lbs)

done. Good stuff. Getting better at and more comfortable with these.



Ghetto Glute Ham Raises

BW x 8
BW + 10lbs. x 8
BW + 20lbs. x 8
BW + 20lbs. x 8

done.



Pull Throughs

100lbs. x 10
120lbs. x 10
140lbs. x 10
150lbs. x 10

done.



A good session. I got to the gym about an hour after getting home from Pittsburgh, so I was pretty tired going in there. I will be posting again on Wednesday for DE Bench day.

jbrin0tk
07-30-2008, 11:04 AM
30 July 2008 DE Bench Day


Seated Military Lockouts w/ pins set to chin level

95 x 3
115 x 3
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
185 x 2
200 x miss

done. Was doing 3's to failure today. I wanted to get 200 for a single, but it was not to be today. Got it about halfway up and it stalled.


Skullcrushers

75lbs. x 10
85lbs. x 10
95lbs. x 10
105lbs. x 6
115lbs. x 5

done. Wanted to get 40 reps in total, so I had to divide things up a bit at the end!


Dumbbell Rows

60's x 15
80's x 10
100's x 10
120's x 10

done.


H-Rolls
20's x 10
25's x 10
30's x 10
35's x 10 PR in weight used and reps.

done.



Upper body sled pulling

75lbs. for 10 200ft. trips doing various exercises.

done. Pretty tough in this 98 degree heat we got here!




That's it for today. I also pulled sled yesterday for lower body GPP, did some belt dragging. Same thing, 75lbs. x 10 200ft. trips. Good stuff. Hard as heck, though, especially with the heat. I will be posting again on Friday for DE Squat/DL day.

Jorge Sanchez
07-30-2008, 11:28 AM
That's some awesome work. 200 pounds is a lot to push over your head. I'm sure you'll have it too. That box squat a couple of days ago is sick too.

I noticed you were asking about the up your bench 30lbs program. Are you thinking of giving it a shot soon?

jbrin0tk
07-30-2008, 11:48 AM
Hey Jorge. Thanks for checking in, man. I am thinking of giving the program a try. I am gonna keep training the way I am for awhile and then retest my maxes, but after that I may give the program a shot. The only thing is that I really don't want to give up on trying to improve my squat and deadlift for a month. I know there is squatting and DL'ing in the program, but it doesn't sound like you are supposed to focus on them like I normally would. I suppose we shall see!

jbrin0tk
08-01-2008, 12:22 PM
1 August 2008 DE Squat Day

Squats

135 x 3
135 x 3
135 x 3
185 x 3
185 x 3


225 x 3
275 x 1
315 x 5 PR!

done. Squats felt real good. Huge rep PR with 315. Wasn't even hard til the last rep.


High Pulls

95 x 5
115 x 5
135 x 5
155 x 5

done. Was hurting my wrist so I stopped.



Barbell Lunges

115lbs. x 5
135lbs. x 5
145lbs. x 5

done. Felt ok to do them today but my knees started feeling weird again on the last set.


Pullthroughs

100lbs. x 10
120lbs. x 10
140lbs. x 10
150lbs. x 10

done.


A great session, I was especially happy with the squats. I will post again tomorrow for ME Bench day.

Jorge Sanchez
08-01-2008, 05:03 PM
Way to rep out 3pps!! Awesome work, big guy.

jbrin0tk
08-02-2008, 01:49 PM
Thanks, Jorge.

jbrin0tk
08-02-2008, 01:55 PM
2 August 2008 ME Bench Day


Decline Bench Press

135 x 8
155 x 8
165 x 8
175 x 8

done. It was quite the adventure just getting onto this bench. I arms and legs are so long and I could barely get my feet under the little pads they are supposed to go under. The first time I smacked the back of my head pretty hard on the bar...:)


Flat Bench Press w/ 2 board

225 x 2
245 x 2
255 x 2
275 x 2
295 x 2
305 x 1
325 x 0

done. Got STAPLED on the 325. I think if I was fresh I may have had it, though. I got 320 fairly easily not too long ago. I think my body has had it, haha!



Light tricep pushdowns

3 sets of 20 reps.

done.


Face Pulls

100lbs. x 10
120lbs. x 10
140lbs. x 10

done.



That's it for today. I am still feeling pretty beat up from Wednesday's session. I also didn't really have a good plan for today. I came in thinking that I'd just do some light decline to give my body a break and because I'd never really done decline before. Well, then I thought I felt pretty good so I thought I do doubles off a 2 board on flat bench. Then, I thought I wanted to break a new 1RM PR off of a 2 board. .....Not smart at all! Was just too tired after all of the other pressing I had done. Oh well, my body needs a break. Hopefully it'll be good to go by Wednesday. I'll be posting again on Monday for ME Squat day.

jbrin0tk
08-04-2008, 02:10 PM
4 August 2008 ME Squat/DL Day

Box Squats

95 x 5
135 x 3
135 x 3
185 x 3
225 x 3
275 x 2
315 x 1

350 x 3 PR

done. It was a fairly easy 350, too. Not like ridiculously easy, but I probably could've gotten 5 reps with it. I am very happy with this.


Military Press

95 x 5
115 x 5
125 x 5
135 x 5
145 x 7

done.


Conventional Deadlifts off of the floor

135 x 5
185 x 3
225 x 3
275 x 3
315 x 2
365 x 1

405 x 1
430 x 1 PR! (+15lbs.)

done. This was the first time I have pulled heavy off of the floor in a long time. It's been either deads while standing on something or rack pulls. I probably could've gotten another 10-20lbs., too. I had a feeling I could pull a PR with the way my squat has been going, so I just decided to go for it. Glad I did!


Ghetto Glute Ham Raises

BW x 10
BW +10lbs. x 10
BW +20lbs. x 10

done.


Pulldown Abs

3 sets of 25 reps.

done.




A great session. I am very pleased with all of this. I will be dragging the sled tonight, too. Gonna go with 115lbs. for 10 200 foot trips. I will be posting again for DE Bench day.

Jorge Sanchez
08-04-2008, 04:50 PM
Huge sessions the past couple of days. Congrats on the squat PR. Don't worry about the 2 board. Maybe it's time to do a bit of a deload on the bench if you're feeling beat up.

jbrin0tk
08-06-2008, 10:27 AM
Thanks, J. I appreciate it!

jbrin0tk
08-06-2008, 10:30 AM
6 August 2008 Bench Day

Flat Bench Press

95 x 5
135 x 5
185 x 3

205 x 5
220 x 5
235 x 7

done.


5 Board Lockout work

275 x 5
295 x 5
285 x 5
285 x 5
285 x 5

done.


Chest-Supported Rows

90lbs. x 8
115lbs. x 8
135lbs. x 8
160lbs. x 8

done.


H-Rolls

20's x 8
25's x 8
30's x 8
35's x 8

done.


That was it for today. Beat my triceps up pretty good with the 5 board so I didn't do any accessory for them. I'll post again on Friday for DE Squat/DL day.

Jorge Sanchez
08-06-2008, 11:22 AM
I bet your tris were beat. Nice pressing big guy.

jbrin0tk
08-07-2008, 05:23 PM
Thanks for the props, Jorge.

jbrin0tk
08-07-2008, 05:30 PM
7 August 2008 Squats and Deadlifts


Squats

95 x 5
135 x 3
135 x 3
185 x 3
185 x 3
185 x 3
225 x 2
275 x 1 belt here and for rest of sets.
315 x 1
365 x 1
405 x 1

done. Still getting acclimated to having that 405 on my back. 365 is getting easier all the time, though.


Conventional Deadlifts off of 3 inch platform

135 x 3
185 x 3
225 x 3

285 x 3
285 x 3
285 x 3
285 x 3 added belt to practice with it.

done. I forgot how hard it is to get decent leverage while standing on this thing! The reps were smooth, though.


Barbell Lunges

115 x 5
125 x 5
135 x 5
145 x 5

done. Knees felt ok on these today. I've been taking fish oil and Glucosamine and Chondroitin along with my daily multivitamin in hopes of helping them feel better. I dunno if it's a placebo effect or not, but I've really noticed a difference since I've started taking them.


Band Leg Curls w/choked green band

3 one minute rounds with 5 second static holds and 3 seconds of rest.

done.


That was all for today. Was running low on time so I skipped abs. I'll make them up tomorrow and do some sled, too. I pulled sled last night and made 12 trips of 200ft. w/ 90lbs. on the sled. I'll probably deload the squats a little bit on Monday, too. I'll be posting again on Saturday for ME Bench day.

jbrin0tk
08-09-2008, 11:52 AM
9 August 2008 ME Bench Day

Bench w/ 1 board

135 x 5 to chest

add in one board for everything else

185 x 3
225 x 1
245 x 1

260 x 3
275 x 3
285 x 3 PR
275 x 3
225 x 5

done. 275 x 3 was a PR for this, but then I hit 285 x 3 which I was pleased with. Not too hard, either. Really focused on leg drive today. Hitting 275 x 3 twice in one session felt good, too. Think I may go with a little more rep work instead of singles for awhile, kind of like this. Next week I think I'll go with doubles off of the 1 board. I just think I need more volume and practice with my benching right now.


JM Presses

135 x 8
155 x 8
165 x 8
175 x 8

done. Felt good to do these after I haven't done them in awhile.


Dumbbell Rows

60's x 15
80's x 10
100's x 15

done.


Front Raises

20's x 10
25's x 10
30's x 10
35's x 10

done.


Cardio

10 minutes on treadmill at a slow pace with my wife.

Yesterday I pulled the sled for 16 trips of 200ft. with 75lbs. on it and did 4 sets of 25 reps on pulldown abs. The sled work was cake, which is awesome considering that I had a hard time getting 10 trips with that same weight when I started.


A nice session today. I'll be posting again on Monday for ME Squat/DL day.

Jorge Sanchez
08-09-2008, 02:50 PM
It looks like your bench is really on the move again. Nice PRs and a solid couple of sessions.

jbrin0tk
08-11-2008, 09:04 AM
Thanks, Jorge.


11 August 2008 ME Squat Day

Squats

95 x 3
95 x 3
135 x 3
135 x 3
185 x 3
225 x 2

285 x 2
325 x 2
365 x 2 PR (+1 rep)

done. Happy about the PR, though everything felt pretty heavy today. Oh well, I did hit a PR, haha!


Good Mornings

135 x 5
175 x 5
205 x 5
225 x 5
245 x 5

done. The last set was easier than I thought it would be.


Ghetto Glute Ham Raises

BW x 10
BW x 10
BW x 10

done.


Military Presses

95 x 5
115 x 5
135 x 3
145 x 3
155 x 6

done.



Sled Dragging last night

90lbs. on sled for 10 120 yard trips.

done.



A good session. Once again I need to do abs at some point later today or tomorrow because I am short on time. I feel beat right now and my lower back is smoked! I will post again on Wednesday for DE Bench day.

Jorge Sanchez
08-11-2008, 10:28 AM
Everytime I come in here there's a new PR. Awesome work!

jbrin0tk
08-11-2008, 06:49 PM
Thanks, dude! I appreciate you checking in!

jbrin0tk
08-13-2008, 01:41 PM
13 August 2008 DE Bench Day

Bench Press

95 x 5
135 x 5
185 x 3

225 x 3
235 x 3
250 x 6

done.


Standing Dumbbell Military Press

45's x 6
55's x 6
65's x 6
70's x 6
75's x 6

done.


Dumbbell Rows

60's x 15
80's x 10
100's x 8
100's x 15

done.


Skullcrushers

3 sets of 10 reps.

done.


Band pull aparts w/ mini band

5 sets of 20

done.


A good session. I will be posting again on Friday for DE Squat/DL day.

Jorge Sanchez
08-13-2008, 02:26 PM
Nice rep work.

jbrin0tk
08-13-2008, 03:41 PM
Thanks, dude.

jbrin0tk
08-15-2008, 01:14 PM
15 August 2008 DE Squat/DL


Box Squats w/ choked purples

bar x 5
95 x 5
135 x 3
135 x 3
185 x 3
185 x 3

add choked purples

135 x 2
155 x 2
185 x 2
185 x 2
225 x 2
225 x 2

done.


Deadlifts while standing on a 3 inch platform

135 x 3
185 x 3
225 x 3

285 x 3
285 x 3
285 x 3 belt
285 x 3 belt

done.


Hanging Leg Raises

3 sets of 10 reps.

done.



I didn't have it today, haha. I am about to fall asleep just sitting here typing. Was going to do some lunges, but I did one and my knee and back weren't having it so I stopped. I'll probably do some band hamstring curls here at home to finish up. I'll post again tomorrow for ME Bench. Going with doubles off of a 1 board.

Jorge Sanchez
08-15-2008, 04:46 PM
I felt pretty drained today too. Nice speed work, even if you weren't feeling it.

Lones Green
08-15-2008, 05:11 PM
i feel like i've been run over a train today. glad its friday.

jbrin0tk
08-15-2008, 06:16 PM
I felt pretty drained today too. Nice speed work, even if you weren't feeling it.

Thanks, man. The squat reps actually felt really smooth and pretty easy. Gotta get that sleep now! Thanks as always for checking in, bud!



i feel like i've been run over a train today. glad its friday.


Seriously, man. Some days you have it and some days you don't! Thanks for checking in here, man! Always nice to have people comment or critique. I appreciate it, man!

jbrin0tk
08-16-2008, 02:01 PM
16 August 2008 ME Bench

Bench w/ 1brd

95 x 5
135 x 5

add 1 brd for everything else

185 x 3
225 x 2
245 x 1

265 x 2 87%
280 x 2 92%
295 x 2 PR (+1 rep) 97%
280 x 2 92%
245 x 5

done. The 280 was cake and the 295 wasn't bad at all, either. I probably could've eeked out one more but the plan was doubles so I stuck with that.


JM Press

135 x 8
155 x 8
165 x 8
185 x 8 PR reps

done. Silly PR, but hey I'll count it!!


Chest-Supported Rows

90lbs. x 8
115lbs. x 8
135lbs. x 5
145lbs. x 5

done. Lats are a bit tender from Wednesday so I took it easy a bit.


H-Rolls

20's x 8
25's x 8
30's x 8
35's x 6

done.


Band Pull Aparts w/ mini band

3 sets of 20 reps.

done.



Sled Pulling

90lbs. for a half hour....dunno the distance. Trying to up my GPP some.

done.



Feeling great after this session. My confidence is going up with my bench and I am feeling stronger. I'll probably do triples off of a 2brd next week based on percentages with my max 2brd at 320. I definitely feel like I stuck with only singles for too long on the bench. I'm having a blast doing doubles and triples for now. Will probably add in singles on things in a couple weeks. I will post again on Monday for ME Squat.

Lones Green
08-16-2008, 06:43 PM
nice benching man

jbrin0tk
08-16-2008, 08:17 PM
nice benching man

Thanks, man!

Jorge Sanchez
08-17-2008, 08:19 PM
Glad to hear that you feel like your bench is on the move. I'd have tons of confidence too if I could press as much as you. Keep up the good work.

jbrin0tk
08-17-2008, 09:20 PM
Glad to hear that you feel like your bench is on the move. I'd have tons of confidence too if I could press as much as you. Keep up the good work.


Haha, thanks, dude! I'm workin' on it!

littleman19
08-17-2008, 09:21 PM
great stuff in here. looks like you're progressing well. keep it up

jbrin0tk
08-17-2008, 09:39 PM
great stuff in here. looks like you're progressing well. keep it up

Hey bud, thanks for checking in! And thanks for the compliments on my progress. I feel like my training is going really well right now, and I appreciate you noticing it!

jbrin0tk
08-18-2008, 04:39 PM
18 August 2008 ME Squat

Free Squats

135 x 5
185 x 3
225 x 3
275 x 1

315 x 1
345 x 1

add briefs
385 x 1
425 x 1 PR! (+20lbs.).....ugliest rep you ever did see!!

done. I officially hate these briefs, haha! The weights felt really light on my back today, but I just don't know what to do about these briefs. They totally change my form for the worse. I really don't even think I got much at all out of them in terms of extra weight added to the bar. I don't know if they aren't up far enough or what, but I've managed to get them up to what seems like as far as they will go. The crotch is where it is supposed to be, and so is the butt. I've managed to get the legs higher and higher and without a barbell on my back I can sit back into them just fine and hit depth, but when I have weight on my back its like it will not allow me to sit back like I am used to. I am still hitting depth, it just doesn't feel good at all, and I think that that is part of the reason the 425 was so hard. I am very happy about it, but the briefs are making me mad!


Military Presses

95 x 5
125 x 5
145 x 3
160 x 5

done.


Ghetto Glute Ham Raises

BW x 10
BW + 10lbs. x 10
BW + 20lbs. x 15

done.


Step Ups onto bench

40's x 10
50's x 10
70's x 10
80's x 10

done. The 80's felt like they were gonna rip my arms off after awhile!


Sit-Ups

3 sets of 20

done.


That was all for today. Until I get something figured out I am just gonna set the briefs aside for awhile. I think they hurt me more than they helped me tonight. Still a good session and a great PR, though. I will post again on Wednesday for some benching.

Jorge Sanchez
08-18-2008, 05:05 PM
Nice PR and solid effort. In terms of the briefs, I can't offer much advice since I've never tried any, but it would probably be good to find an experienced powerlifter nearby who can help you figure them out. Failing that, it can't hurt to post a vid in the powerlifting section.

Generic advice: from what I hear, you really have to sit back into squatting gear.

jbrin0tk
08-18-2008, 05:10 PM
Nice PR and solid effort. In terms of the briefs, I can't offer much advice since I've never tried any, but it would probably be good to find an experienced powerlifter nearby who can help you figure them out. Failing that, it can't hurt to post a vid in the powerlifting section.

Generic advice: from what I hear, you really have to sit back into squatting gear.



Yeah, man, thanks for your help! I guess I should take a video of myself to see what it looks like with the briefs on. I did find a gym that is about an hour away from me that is a powerlifting gym, so I will be heading up there on at least some Saturdays. Maybe I will move my heavy squat day to Saturdays instead of Mondays. They have a monolift there, anyways, which is much easier than walking out the weight! I tried so hard to sit back into those things, but they just felt so awkward. I guess it may be because I'm not used to them, but it felt totally and completely different! Thanks for the kind words and the advice, Jorge. I appreciate it, man!

Lones Green
08-18-2008, 05:36 PM
what kind of briefs are they? i'm sure if you took a video between all of us we can figure out whats wrong.

jbrin0tk
08-18-2008, 05:56 PM
They are just single ply Titan briefs. I just got them to get me started, as I am completely new to any kind of gear other than a belt and wrist/knee wraps. I could dig out the ol' camera again and take a video, but honestly I'm almost scared to try to squat in them again! They literally make me feel completely and totally odd, and I believe that the position they put me in hinders my strength more than they help it. Perhaps I will take one the next time I decide to squat in them and let you guys look at it. Thanks for checking in, Lones!

Lones Green
08-18-2008, 05:57 PM
hmm, thats weird, titan is good stuff. if you take a video i'll be more than happy to look at it

jbrin0tk
08-18-2008, 06:28 PM
Yeah, I'm really starting to think that I still don't have them on right or something. They keep loosening up, and my knees aren't buckling in like they once were, but once I come close to depth it just doesn't feel like a squat should. If I get a video I will let you know, man. Thanks for your help, Lones!

jbrin0tk
08-20-2008, 05:15 PM
20 August 2008 Benching

Bench Press

95 x 5
135 x 5
185 x 3
205 x 5
235 x 3
260 x 3

done.


DB Military Press

45's x 5
55's x 5
65's x 5

done.


DB Rows

60's x 10
80's x 10
100's x 10

done.


Tricep Pushdowns

3 sets of 10

done.



Had to get in and out quick today. Kind of a blah session, but oh well. They can't all be great! I will be posting again on Friday for DE Squat.

Jorge Sanchez
08-20-2008, 05:23 PM
Awesome benching. Nice quick session.

jbrin0tk
08-22-2008, 04:52 PM
Thanks, Jorge.

22 August 2008 DE Squat Day

Box Squats w/ parallel box

95 x 5
135 x 5

135 x 2
135 x 2
135 x 2
135 x 2
185 x 2
185 x 2
185 x 2
185 x 2

done. Nice and fast.


Rack Pulls just below the knees

135 x 5
225 x 3
315 x 1
365 x 1
405 x 1
425 x 1
460 x 1 PR (+5lbs.)

done. Sweet. It was pretty easy, too. Could've gotten more, but I decided to be happy with that for today.


Ghetto Glute Ham Raises

BW x 10
BW + 20lbs. x 10
BW + 20lbs. x 10
BW + 20lbs. x 10

done.


Barbell Lunges

115 x 5
125 x 5
135 x 5
145 x 5

done. My knees felt great with this today. I think all the stretching and foam rolling I have been doing is paying off.


Hanging Knee Raises

BW x 10
BW x 10
BW x 10

done.



Sled Pulling last night

75lbs. x 10 75yd. trips

done.


A solid session. Legs felt strong today and I am looking forward to benching tomorrow and making up for my crap session on Wednesday! I will post again tomorrow for ME Bench.