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Viking_Power
07-06-2008, 01:56 PM
It’s about time I decide to track my workouts. I have never really tracked my numbers or workouts before, so feel free to criticize, I won’t take it personally. I’m just here to learn.

I want to push myself as hard as I can physically, and do things the right way. My biggest weakness is my squat, and improving my squat technique and numbers is probably my biggest goal at this time. I would also like to join the 1000 lb club soon.

A little background…
I turned 24 last week. I’m 5’11” 198 lbs. Last year at this time I was about 165, so I have put on a pretty good amount of weight. A lot of muscle and a decent amount of fat too. I want to bulk up to about 210-215 before I decide to cut any fat. I lifted weights back in high school, but the only lifts I had ever done before about March of this year was arm curls and bench press. Unless you count the leg machines I was using from about December of 07 to March of 08.

After reading Starting Strength I have came up with a list of lifts that I will focus on, and revolve my work-outs around. These lifts include…

Squat – I have a pathetically low squat. After starting off with more weight than I should have, and using very bad form :tuttut:, I decided to check my ego and lower the weight. After doing this, my technique improved drastically, but the amount of weight I am using is still very low. I have never maxed out, but would like my squat to pass my bench press ASAP.

Deadlift – My deadlift is a little more respectable than my squat. I want to deadlift 500lbs before I turn 25. I have never maxed out.

Bench Press – I’m not very happy with my bench numbers, and I have just started to experiment with DE. Have not maxed out in years, but would like to hit 315 before the end of the year.

Press – This is a lift that I really need to work on. I have only legitimately pressed 3-4 times now.

I know that sooner or later I am going to need to come up with a more structured routine, so if anyone out there has any suggestions after seeing my work over the next couple weeks, feel free to let me know. Also, any suggestions about assistance exercises or anything else, I’ll listen to anything. I’ll post my first workout later today, and hope to get some video up soon.

Welcome to my journal. :hello:

Szust
07-06-2008, 02:45 PM
Hey Viking, nice to see you start tracking your workouts. I'll be following along, providing any (limited) input I can.

Viking_Power
07-06-2008, 09:42 PM
I wanted to start off with Squats for this journal, but the gym that I squat at is closed Sundays. Anyways, here is what my workout looked like.

Bench - I wanted to set a PR today so this might look a little wierd.
135x10
185x4
215x4
255x1
265x1
275 failed
215x6
225x4
235x2

Lat Pulldowns
205x6
210x6
210x6

Dips
3x10

Upright Rows
110x10
110x10
110x11

Shrugs
260x12
260x10
260x10

Bicep Curls
40x15

Forearm work with a grip stick, and grip work with coc.

So I set a PR for Bench at 265. I really want to hit 300. Tomorrow I will be doing squats, lunges, and if there is anything left in the tank I might do a few truck pulls.

nhlfan
07-06-2008, 09:54 PM
good try at 275. what was your mistake/weakness?

Viking_Power
07-06-2008, 10:23 PM
I honestly don't know. 265 didn't feel that heavy. I think the fact that I havn't been maxing out kinda caught up with me today. Didn't hardly get it off the chest.

Viking_Power
07-09-2008, 06:19 PM
Finally got back under the bar today.

Squat
Barx10
135x10
185x8
205x6
210x5
210x5
I know that's pretty bad, but I think my form is starting to shape up pretty nice. I'm not doing a GM out of my squats anymore, and I feel much more stable than before. All I need now is a pair of Chucks and I'll be ready to go.

Press
100x8
100x10
100x10

Shrugs
275x10
275x10
275x16

Viking_Power
07-11-2008, 04:50 PM
Well I got my shoes last night, and I couldn't wait to break them in. No better way than a few sets of deads.

Deadlift
315x5
315x5
315x6

Speed Bench
135x4
135x4
155x4
155x4
155x4

T Bar Rows
135x10
135x10
145x15

I'm going to need to up the weight next time I do the rows.

Viking_Power
07-13-2008, 02:22 PM
Bench
135x10
185x8
225x5
225x5
225x4 - I needed a bit of help on the 5th rep, and then brought the bar down slowly one more time with a bunch of help up, just for the hell of it.

Pull ups
1x6 - I felt some discomfort in my left bicep, which I had a slight tear in a few months ago, so i switched back to Lat Pulldowns.

Lat Pulldowns
210x6
215x5 - last rep was pretty sloppy

Dips
With 10 lbs of weight
1x10
1x8
1x8

Upright Rows
115x8
115x8
115x8

Dumbell Curls
45x12
40x10


My next heavy bench day I am really going to push for 3 sets of 5 at 225, hopefully I'll get 6 reps on the last set. I'm also going to attempt to switch my lat pulldowns to pull ups for good. I will also be adding weight to my dips.

Viking_Power
07-16-2008, 08:10 PM
Didn't feel the greatest today so I just did squats and got the hell out of the weight room.


Squat
barx10
135x10
185x5
210x5
210x5
215x6 - For how crappy I felt today it felt great to get 6 good reps out at 215. I think I'm going to try ease off the liquor for a while and see if I can't make some better gains. I'm sick of working out hungover. It's time to stop spending so much time in the bar, and start spending some more time under the bar.

Viking_Power
07-19-2008, 04:59 PM
I decided that I wanted to set a PR on deadlift today, so here goes.


Deadlift
120x10
170x6
210x5
300x2
350x1 - PR
390x1 - PR
400x1 - PR

I killed my PR for deadlift today. I guess I have never maxed out before so it wasn't too big of a surprise. I have video of it on my cellphone, but I'm not too sure how to post it. My back was more rounded than I would have guessed, I'll really have to bear down on my form from now on. I do have to say, 400 when up much easier than I thought it would have.


So I have maxed out on 2 of the big 3 lifts.
Deadlift - 400
Bench - 265
Squat - ???

Viking_Power
07-19-2008, 05:17 PM
Here is the link to the vid. The quality is crap because I took it on a cell phone. As you can probly see the bar I used was a shorter 30lb bar, so I have 4 45lbers and 1 5lber on each side, for 400 lbs.

http://www.youtube.com/watch?v=yeXCtYb0x6s

Viking_Power
07-26-2008, 06:26 PM
Deadlift

120x8
210x6
300x3
350x3


I really wanted to get at least 4 reps on the last set, but I felt like it was a good idea to stop when I did.

Shrugs

275x10
275x20

Truck Pulls

3 pulls of 30 seconds for distance. I didn't have anything to measure the distance with this time, but I will next time.

Farmers Walk

For this I used 5 gallon buckets filled with rocks. I carried them as far as I could one way, and then back to where I started from after a couple minute breather.

Viking_Power
08-05-2008, 06:32 PM
7/30/08

I wanted to get in and do squats or upperbody, but I strained my UCL the week before. For anyone wondering, it's the ligament that is commonly replaced in "Tommy John" surgery. Thankfully my elbow will not require surgery at this point, and now that softball is over for the summer I have an offseason to get it back in shape. I know it sounds wierd that squats would bother my elbow that much, but it did. Anyways I decided to do some truck pulls and farmers walks.

8/1/08

Deadlift

125x8
165x8
205x3
300x1
350x4

8/5/08

Today I finaly signed up for a 24 hour gym with a squat rack. After recieving the okay from my doc, I decided to get back under the bar and see how the elbow felt... It felt fine.


Squats

135x8
185x6
205x5
215x5
215x6

Viking_Power
08-07-2008, 01:03 AM
Press

115x6
115x6
115x6


Shrugs

275x15
275x15

bench

135x15
155x12
155x12
185x8

Just kinda working my way back into shape after I took some time off for elbow pain. Everything worked okay so far.

Viking_Power
08-10-2008, 03:55 PM
8/9

Truck Pulls - I did 3 pulls. I didn't get a tape measure, but in 30 seconds it had to be close to 130-140 feet. I'll find out for sure next time.

Farmers Walk I did three carries that were about the same distance as the pulls. I will be weighing the buckets before my next workout with them.

8/10

Deadlift

135x8
225x6
275x3
315x2
355x5

The deads felt great today. I've been really trying to pull my head back and it is starting to help alot. After the pulls I went out and got a 10 piece bucket of fried chicken legs and refueled. :evillaugh:

Viking_Power
08-10-2008, 09:55 PM
I finally closed the # 2 CoC griper. I will be ordering the 2.5 soon.

Viking_Power
08-11-2008, 07:09 PM
Squat

135x10
185x6
230x5
230x5
230x5


Lunges
55lb dumbell in each hand, 2 sets of 12 lunges.

My last two workouts have felt great. My deads and squats are starting to feel alot better. I can hear that 1000 lb club calling my name. I really want in by the end of this year.

Viking_Power
08-13-2008, 11:59 PM
Press

120x6
120x5
120x5
120x3


Bench

45x10
115x10
165x10
185x10
185x10

My elbow is still giving me some problems when I do certian things, including bench, so I'm pretty much screwed as far as going heavy on bench until it gets back to normal.

Shrugs

275x10
275x10
275x10

Viking_Power
08-14-2008, 08:36 PM
Truck Pull

3 pulls, as far as I could go each time.
1 push as far as I could go.

Farmers walk

3 carries as far as I could go. With 5 gallon buckets of rocks.

I'm certian that doing the farmers walk is what got me over the hump and able to close the #2 CoC gripper. I had been working on that for awhile, and once I started doing these farmers walks it didn't take too long to get it.

Viking_Power
08-15-2008, 07:43 PM
Deadlift
45x10
135x10
225x6
315x3
365x1
405x1- PR

Bench

225x6
225x6

This is the most weight I have put on since I hurt my elbow, and everything went okay. I had a little stiffness, but I'm looking forward to putting this behind me soon.

Viking_Power
08-18-2008, 09:46 PM
Squat

Barx10
135x10
235x5
235x5
235x5

My squats seem to be comming around. Still pretty pathetic, but I really feel like I am making some real progress. I think that starting to squat using Chuck Taylors instead of my nikes made a ton of difference in being able to keep my balance and sit back a little better. Hopefully I can keep increasing the weight. I'm starting to think about maxing out one of these days.

Viking_Power
08-20-2008, 09:17 PM
Press

Barx10
130x5
130x5
130x5

Shrugs
275x15
290x10
290x11

Bench

Barx10
135x10
185x10
225x5
225x5

Press is feeling great, and I'm looking forward to my first ME bench day in awhile on Friday or Saturday.

Viking_Power
08-21-2008, 10:25 PM
T-Bar Rows

95+bar x 10

170+bar x 6
170+bar x 6
180+bar x 7

Viking_Power
08-23-2008, 05:35 PM
Deadlift

135x10
225x8
315x2
365x6

Shrugs

270x10
320x10
320x10
320x10

Declining Situps

3 sets of 20

Arm Curls

40x20

Dips

BWx10
BWx10
BWx10

My deads were feeling great today. I also kinda realized that I've just been going through the motions doing my shrugs latley, so I upped the weight a bit.

Viking_Power
08-26-2008, 12:28 AM
Bench

115x10
165x10
205x3
235x5
235x5
235x5

My first true max effort bench day in some time. Felt good, I was actully stronger than before I hurt my elbow. Pretty happy with it, and I'm looking forward to hitting 300 soon.

Viking_Power
08-27-2008, 08:25 PM
Squat

Barx10
135x8
240x5
240x5
240x5

Press

Barx8
135x4
135x4
135x4


Wow, the squats today were a battle. I barley got the 4th rep on the first set, and I don't know how I got all five reps on the 3rd set. Press kinda sucked today I was hoping to get 3 sets of 5.

Viking_Power
08-28-2008, 06:29 PM
Dips

BW+25x8
BW+25x8
BW+35x6

Lat Pulldown

200x10
200x10
200x10
200x8

Shrugs

340x8
340x8
340x8
grip gave out so I grabbed the straps
340x12

2 sets of 20 declining situps

My first time doing heavy lat pulldowns in well over a month. Elbow felt fine. This was the last lift I was waiting to get back into. I should be good to go.

Also I'm considering replacing my shrugs with hang cleans. Anyone with an opinion I'd be glad to listen.

Viking_Power
08-31-2008, 09:19 PM
Didn't have time to make it to the gym today, so I benched at home. My last sets were with 235 and I was hoping to do sets at 240 today, but I didn't have 2.5s so I jumped up to 245. It didn't turn out so great.

Bench
245x4
245x4
245x3

Viking_Power
09-01-2008, 04:06 PM
Squat

Bar x 10
135x10
185x5
245x5
245x5
245x5

T-Bar Rows

180+Bar x 8
180+Bar x 7
180+Bar x 7

Lat Pulldown

150x5
205x8
205x8
205x8

Shrugs

270x10
340x8
340x8
340x8

Weighted Lunges

55lb dumbell in each hand 2 sets of 8 lunges (each leg).

Coke
09-02-2008, 05:19 AM
Looking good in here man, been consistent from the start.

Viking_Power
09-02-2008, 07:28 PM
Looking good in here man, been consistent from the start.

Thanks man. I've been tryin.

Viking_Power
09-02-2008, 07:41 PM
Press

Bar x 10
135 x 4
135 x 4
135 x 5

Dips

BW x 8
BW+45 x 8 then my left elbow/bicep started killing me so I just came home and put an ice pack on it. I've been having so many problems with both my elbows and the ligaments around them I'm not really sure what to do. I'm pretty sure this acted up from doing the T-bar rows yesterday. But who knows.

Viking_Power
09-03-2008, 09:10 PM
It's been almost two weeks since I last deadlifted, due to some prolonged soreness after my last session, but it was time to get back at it. And after yesterdays workout gettin cut a bit short due to some elbow pain, I felt like I had some unfinnished bussiness heading into my deadlift workout today.
Deadlift

135x10
225x6
315x2
375x5

I'm really happy with the progress I've made on my deadlifts since I switched to a single heavy set instead of doing sets across. I wouldn't have even thought of trying 375 a few months ago.

Viking_Power
09-05-2008, 08:22 PM
I was kinda sore all over but felt like doing something today.

Speed Bench

45x5
95x5
135x4
150x4
150x4
150x4

Goodmornings

45x10
95x10
115x10
125x10
135x8
135x8
135x8

Front Squats
135x10
155x10

This was my first time doing goodmornings, and they felt damn good. Really worked my lower back, and I could feel a significant pull on my hamstrings. When I was done with all the stuff, I did a ton of low weight high rep tricep and bicep crap to get the blood flowing through my elbows. Hopefully the ice mixed with this stuff can get them back on track again soon. I'm looking to a good bench workout on Sunday and an even better squat workout Monday.

Viking_Power
09-06-2008, 08:48 PM
I wanted to do some sort of work today but i needed a day off of lifting, so I decided to do some sprints. I've read about HIIT and tried to do something like it. I did 8 or nine sprints of about 10 seconds. seperated by about a minute of light jogging or walking. I am not in any kinda of shape for cardio, all I have been doing is lifting. It felt good to get out there and run a bit though. I'm going to keep the sprints limited until I reach the 1000 lb club, and then I'm really going to start running more and hopefully loose a bit of the fat I've put on bulking so much over the last year. I weighed 207 last night, and that is up 48 lbs since last september 9th, when I hit my lowest weight of 159. I've got 2 days to gain 2 lbs so I can say that I bulked 50lbs in a year.

Coke
09-06-2008, 08:56 PM
...I weighed 207 last night, and that is up 48 lbs since last september 9th, when I hit my lowest weight of 159. I've got 2 days to gain 2 lbs so I can say that I bulked 50lbs in a year.


Wow, putting on roughly 50lbs this past year is awesome news, props - :thumbup:

Viking_Power
09-06-2008, 09:15 PM
Wow, putting on roughly 50lbs this past year is awesome news, props - :thumbup:

Thanks Bro, the hardest part has been the eating.

Viking_Power
09-07-2008, 05:53 PM
Today I finally decided it was time to buy some chalk before doing my bench workout. The stuff worked great. I also bought another 2.5 so I could go back and hit 240x5 for 3 sets and then go back up to 245 next week.

Bench
135x10
185x6
240x5
240x5
240x6 with some help on the last one.

Viking_Power
09-07-2008, 05:55 PM
I also thought it was worth mentioning how sore my hamstrings are right now. It's definetly because of the GMs on Friday. I actully might need another day off before squatting tomorrow.

RedSpikeyThing
09-07-2008, 06:32 PM
Good work VP, your numbers are improving quickly.

Viking_Power
09-07-2008, 08:13 PM
Good work VP, your numbers are improving quickly.

Thanks man, just trying to maintain progress for as long as possible.

Viking_Power
09-07-2008, 08:21 PM
I know I mentioned that I bought some chalk today, but I also got a belt. I've never used a belt before, and the only reason I got it is for the press, and maybe when I max out on deadlift. For some reason everytime I press, my lower back hyperextends a bit and I'm not sure why. I feel like I'm keeping my abs tight, so I'm not sure what the problem is. Anyways, it's an ALTUS leather contoured belt, and it feels pretty good. It was like $50 bucks so it better be decent at least.

Viking_Power
09-09-2008, 08:37 PM
Squat
barx10
135x8
250x5
250x5
250x5

Lunges - 55lb db in each hand 2 sets of 10

Shrugs

345x8
345x8
345x8

Squats were hell today, I can feel the weight begining to add up slowley.

Coke
09-10-2008, 05:32 AM
Liking the effort guy, nice job.

Viking_Power
09-12-2008, 06:29 PM
Thanks for the support.

Press

barx10
135x5
135x5
135x6

Dips

BW+45x6
BW+45x6
BW+45x6

Lat Pulldown

210x7
210x7
215x7

Viking_Power
09-13-2008, 08:50 PM
Deadlift

135x10
225x6
315x2
380x5

Shrugs

350x10
350x10
350x11

GMs

145x6
My back was so tired after the deads, thats all I had in me.

Coke
09-14-2008, 12:40 AM
Fine back-to-back sessions bro.

Viking_Power
09-14-2008, 10:53 AM
Fine back-to-back sessions bro.


Thanks Coke. I'll try make it back-to-back-to-back today.

Viking_Power
09-14-2008, 07:38 PM
Bench

175x8
245x5
245x5
245x5


+ wrist work with grip stick and grip work with CoC

Coke
09-15-2008, 04:36 AM
Ace concentrated sets of benching man.

Viking_Power
09-16-2008, 11:33 PM
Thanks Coke, I'm pushing hard for a 300lb bench by new years.


Squat

barx10
135x10
255x5
255x5
255x5 - sloppy last rep, but I got it.

Lat Pulldown

135x10
220x5
220x5
220x7 - I want LATS!!!!

Upright Rows

125x5
125x5
125x7

Dumbell Curls

50x12

Viking_Power
09-18-2008, 01:53 PM
Okay, I've got video from the 2nd, 3rd, and 4th reps of my last set of squats at 255lbs. Just wondering how my form looks. Anything I should work on? I know I was drifting forward a bit, but this was the first time I've had that much weight on the bar so I was really pushing for these reps. Any advice would be appreciated.

http://www.youtube.com/watch?v=kSFYYaJgWxU

Tennessee Mike
09-18-2008, 02:08 PM
leaning forward a little bit too much.Stay on those heals and get a little straighter.The heavier you go,the harder it will be on the low back if you keep bringing the torso forward that much.

SDMF

Viking_Power
09-18-2008, 05:17 PM
leaning forward a little bit too much.Stay on those heals and get a little straighter.The heavier you go,the harder it will be on the low back if you keep bringing the torso forward that much.

SDMF

TM, thanks for the response. Is this something I should try to fix on the run, or do you think it would be better to back off the weight a bit and re-focus? I really don't feel like dropping the weight down, I'm just starting to see some results. I guess anythings better than an injury.

SDMF

RedSpikeyThing
09-18-2008, 05:52 PM
You had good speed on those squats. I think a good trick to keep yourself from leaning forward is to lift up your big toe in your shoe.
I think you need to keep your lower back straighter. It can be hard when you're not entirely comfortable with the movement, but when you get the bottom of the squat it should feel like
you're hyperextending your lower back. Now before I get ripped on I'm not saying you should actually hyperextend youe back, just focus on making that arch is big and tight as possible.

Viking_Power
09-18-2008, 07:02 PM
You had good speed on those squats. I think a good trick to keep yourself from leaning forward is to lift up your big toe in your shoe.
I think you need to keep your lower back straighter. It can be hard when you're not entirely comfortable with the movement, but when you get the bottom of the squat it should feel like
you're hyperextending your lower back. Now before I get ripped on I'm not saying you should actually hyperextend youe back, just focus on making that arch is big and tight as possible.

Alright. I'm gunna try lifting my big toe next time and see what happens. Thanks for the advice.

Viking_Power
09-18-2008, 07:06 PM
Press

135x5
135x5
135x6 - Even though I got 3 sets of 5 last time, they didn't feel good, so I did 135 for one more workout and they felt much better.

GMs

135x8
155x8
160x10

Decline Situps

BW+25 3 sets of 10

Shrugs

350x8
350x8
350x12

Tried dips, but the elbows were feeling a bit raw. Time for some ice.

Viking_Power
09-19-2008, 01:24 AM
Now that I've had my journal going for awhile, I'd like to set some clear cut goals. When I first started I kinda hoped to join the 1000lb club by the end of the year, but I feel like I'm closing in on that soon, and would like to set some new goals.

1. Join 1,000lb club by Oct. 31st.
2. Squat 325 by the end of the year.
3. Bench 315 by the end of the year.
4. Deadlift 450 by the end of the year.
5 Press 185 by the end of the year.
6. Weigh 215+ by the end of the year.

These are my goals, and from now until the end of the year I will do whatever it takes to reach them.

Coke
09-19-2008, 08:40 AM
On the mark towards reaching your goals man.

Tennessee Mike
09-20-2008, 09:52 AM
What kind of press?Overhead Strict?185 is a huge number.

Lones Green
09-20-2008, 11:47 AM
i like what i see in here! great attitude.

Viking_Power
09-20-2008, 05:47 PM
Coke & Lones, I appreciate the support alot.

TMike, I'd like to press 185 without a push. I guess I don't really know what to expect from my body as far as how it will respond over the comming months, but I really think that 185 is a possibility for me one day, I know it is. Maybe the end of the year will be expecting a bit much from myself, but thats what I'm shootin for. If I miss it, then it will just give me that much more reason to get it eventually. - SDMF

Viking_Power
09-20-2008, 06:12 PM
Deadlift

135x10
225x8
315x2
385x5

Speed Bench

135x5
135x5
135x5
145x5
145x5
155x5
155x5

Truck Pulls

I did 2 pulls today as far as I could go both times. The second one was on a slight incline, and wow there is a huge difference for just a tiny bit of incline.

I was about to order one of the pulling harnesses from my Ironmind catalog, but realized that my tree stand harness would work just as good. Just hooked my tow rope to a hook on the truck and attached it to my harness and pulled away. It worked great, and I saved a ton of cash by not ordering that harness.


Here is a video of the 2nd, 3rd, 4th, and part of the 5th rep at 385 for my deads. This is the first time I've used a belt for a set of deads. It felt alright, but I would have never used the belt if my back didn't feel so tired from the GMs the other day still. My back is still a little more rounded than I would like, but it feels like it's working well, and I'm not having any pain.

http://www.youtube.com/watch?v=H_AQ6Xp6snU

Tennessee Mike
09-21-2008, 07:11 AM
Coke & Lones, I appreciate the support alot.

TMike, I'd like to press 185 without a push. I guess I don't really know what to expect from my body as far as how it will respond over the comming months, but I really think that 185 is a possibility for me one day, I know it is. Maybe the end of the year will be expecting a bit much from myself, but thats what I'm shootin for. If I miss it, then it will just give me that much more reason to get it eventually. - SDMF

Thats the attitude.Im shootin for a 175 by years end myself.

Viking_Power
09-21-2008, 12:13 PM
Thats the attitude.Im shootin for a 175 by years end myself.

Awesome. Where you at now? I've never maxed, but I can do 135x6 with pretty good form. When I first started pressing back in about May, or something like that, I was only doing about 85x5 so hopefully I can continue moving up the weight.

Tennessee Mike
09-22-2008, 03:39 AM
155x2,165 x1 somewhere around there.

Viking_Power
09-22-2008, 08:06 PM
Bench

250x4
235x6
240x5
245x2 - So my bench workout pretty much sucked today. I found a training partner, and we went to a different gym than I usually go to. It turns out the bar that I have been using to bench press is only a 35 pound bar. So that kinda pisses me off. Thank god the bar I have been using for everything else is 45lbs. My last bench workout was actully 235x5 for three sets, so I guess getting 250x4 wasn't so bad.

Lat Pulldown

220x5
212.5 x5
212.5 x5
212.5 x5 - Again, a new gym, and the machine runs a little heavier than the other place I go to.

T-Bar Rows

145+Bar x 6
170+Bar x 6
180+Bar x 11 - I took it a little easy on these, I'm pretty sure they are what messed my elbows up last time.

Dips

BW+45 x 6
BW+45 x 6
BW+45 x 6 - They felt great today. I've been dipping both elbows into ice water instead of wrapping them in an ice pack. I think it has made a pretty big difference so far.


All in all, kind of a wierd day at the gym, but I think it's good for me to get out of my comfort zone. It was nice having someone there to push me a bit too, I'm not used to having someone who wants to train heavy with me.

Coke
09-23-2008, 05:45 AM
A good training partner can't be beat, glad you found someone to spur you on.

Viking_Power
09-24-2008, 07:56 PM
Squats

Bar x 10
135 x 10
260 x 5
260 x 5
260 x 6 - Hell yeah, this was the most intense set of anything I've ever done in my life. Just Beat...

Lunges

60lb dumbells in each hand, 2 sets of 6.

Coke
09-25-2008, 06:01 AM
Nice job with the squats and lunges dude.

RedSpikeyThing
09-25-2008, 07:07 AM
nice squatting! I've always said that grinders turn you into a real man :p

Viking_Power
09-25-2008, 11:23 AM
Thanks Coke.

RST, that's no joke. I didn't know what lifting weights was about until I started squatting. I just wish I would have started sooner.

Viking_Power
09-25-2008, 07:36 PM
Last night, I jumped on the scale and for the first time I weighed over 210. Now I know I wanna keep adding muscle, but I've decided that I am going to add cardio in as a regular part of my routine. Nothing crazy, but 2-3 times a week I'm going to do 10 mins on the eliptical, and 10 mins on the stair machine. I'll push myself real hard, but I don't want to spend an hour on them or something. So today I started with 10 mins of each and worked up quite a sweat.

Tennessee Mike
09-26-2008, 08:21 AM
Last night, I jumped on the scale and for the first time I weighed over 210. Now I know I wanna keep adding muscle, but I've decided that I am going to add cardio in as a regular part of my routine. Nothing crazy, but 2-3 times a week I'm going to do 10 mins on the eliptical, and 10 mins on the stair machine. I'll push myself real hard, but I don't want to spend an hour on them or something. So today I started with 10 mins of each and worked up quite a sweat.

Thats smart.2-3 times a week(20-30 minutes).It will improve your lifting as well.I would reccomend intervals occasionally.

Viking_Power
09-27-2008, 07:37 PM
Press

barx10
85x5
140x5
140x5
140x5

Pullups - 5
Lat pulldown

220x6
220x7

Dips

BW+50 x 6
BW+50x7
BW+50X7

Bent Over Rows - First time lift

135x5
155x8
155x8


Shrugs - I did these a bit different. I took Rippetoes advice and set the weight on the pins between each rep.

315x8
315x8
315x8

Curls

55lb dumbells x 7

Coke
09-27-2008, 09:09 PM
Solid numbers for the upper body man, glad to see you start doing some regular bb rows.

Viking_Power
09-28-2008, 05:26 PM
As always, the support is appreciated coke.

Cardio

Eliptical - 15 mins - 130 calories
Stair Stepper - 10 mins - 130+ calories

I don't know how accurate the calorie counter is, but the important thing is that I kept my heart rate between 165 and 175 for most of the workout. As far as the lost calories go, it's nothing a pizza and chineese buffet won't take care of.

Viking_Power
09-29-2008, 09:06 PM
Bench Press

135x10
185x5
245x5
245x5
245x4 - I almost got this one up but almost don't count. I was only planning on benching today, but I was pretty pissed off about missing that last one, so I decided to do a bit more work.

Dips

BW+50lbs x 10
BW+50lbs x 7
BW+50lbs x 6

Press

145x3
145x3

Lat Pulldown - extra wide grip

200 x 8
200 x 8
200 x 8
Move grip in about shoulder width
230 x 6

Shrugs

315 x 10
335 x 10
355 x 10
355 x 10

Static Holds

315 - 5 sets as long as i could hold
225 3 sets as long as i could hold

Curls

60lbs dumbells x 4 then my grip gave out.

Coke
09-30-2008, 05:38 AM
Effort is ace, covered a lot of ground guy.

Viking_Power
09-30-2008, 08:16 PM
Squat

bar x 10
135x10
265x5
265x5
265x5 - 5 pounds at a time, my squat becomes less pathetic.

Goodmornings

135x10
155x10
185x7
195x5

Decline situps

BW+25 x 10
BW+25 x 10
BW+25 x 10

Viking_Power
09-30-2008, 08:18 PM
Effort is ace, covered a lot of ground guy.


I didn't mean to do pretty much the exact same workout twice in a row, but my legs were not ready for squattin, and I was giving my back the week off. Thanks for noticing the effort coke.

Coke
10-01-2008, 06:31 AM
Good session throughout bro.

Viking_Power
10-01-2008, 08:51 PM
Cardio

15 mins stair stepper
10 mins recumbant bike
5 mins eliptical

300+ calories

Viking_Power
10-03-2008, 04:31 PM
Deadlift

135x10
225x8
315x2
390x5

And thats all

RedSpikeyThing
10-03-2008, 06:27 PM
strong deads. Any reason for the short workout?

Viking_Power
10-03-2008, 07:33 PM
strong deads. Any reason for the short workout?

Thanks.

Not really. My back was just dead, and I've got a good workout planned for tomorrow so i figured I'd call it good.

Coke
10-04-2008, 05:15 PM
Fine concentrated sets of deads just the same.

Viking_Power
10-05-2008, 05:45 PM
Press

Bar x 10
145x5
145x5
145x4 - sloppy last one

Dips

BW+52.5 x 5
BW+52.5 x 7
BW+52.5 x 6

Lat Pulldown

120x10
230x5
230x5
230x5

Bent Rows

135 x 5
185x6
185x6

Shrugs

315x10
385x6
365x6
315x10

4 static holds with 315 for as long as I could

Viking_Power
10-05-2008, 05:45 PM
Fine concentrated sets of deads just the same.

Thanks man, I'm pretty pumped to max out in a couple weeks

Coke
10-06-2008, 05:06 AM
Tight effort dude, even did some static holds at the end.

Viking_Power
10-07-2008, 09:58 PM
I decided to switch things up a bit today, getting ready to meet my goal of the 1000lb club by the end of the month.

Bench

160x8
210x4
230x1
250x1
260x1
275x1 - 15lb PR
230x5

- Grip work with CoC grippers, and wrist work with grip stick.

- Neck work with neck harness.


I beat my previous bench PR by 15lbs. When I originally set my previous PR I thought that it was 265, but the bar was 5 pounds light. 275 was not that hard, and I think I could have done 280 for sure. I would have tried but that's all the weight I have, I guess it's time to buy more, or start benching at the gym. 300 here I come.

Coke
10-08-2008, 07:17 AM
Props on the new benching PR...liking the grips and neck work.

Viking_Power
10-08-2008, 07:31 PM
Squat

bar x 10
135 x 5
270 x 5
270 x 5
270 x 5

Shrugs

315x10
335x10
335x10

Static Holds

335 x as long as I could twice
225 x as long as I could twice

Dumbell Curls

65lbers x 5

Lunges

BW+65lb dumbell in each hand 2 sets of 6

Calf Raises

145 x 10
145 x 10
145 x 10

Viking_Power
10-08-2008, 07:34 PM
Props on the new benching PR...liking the grips and neck work.

Thanks, I really need the neck work, don't need a pencil neck.

Viking_Power
10-09-2008, 10:00 PM
Press

150 x 2 - 145x2 I immediatly racked the weight after the first two reps, took off 5 pounds and did the next two reps.
145x2
135x6

Dips

BW x 10
+ 55 x 5
+ 55 x 5
+ 55 x 10 - Yeah Baby!

Lat Pulldown

120 x 10
235 x 5
235 x 5
235 x 5

Bent Rows

135 x 8
135 x 8
135 x 8

Press - again

115 x 6
115 x 6

Bicep Curls - done with a barbell

95 x 6
105 x 6
105 x 6
105 x 6

Grip work, wrist work, neck work blah blah blah........


The presses pissed me off today. I should have started at 145 again because I didn't get my last set of five last time. I pushed the first 2 out at 150 so hard that I was just gassed for the rest of the night pressing. Also, I lowered my bent over row weight. I'm really new to it, and I just felt like I would be better off starting a bit lighter and working up to the weight I was doing last time.

Coke
10-10-2008, 05:36 AM
Might be a good idea to try doing some db rows, they seemed to help me get into a groove with rowing.

Viking_Power
10-10-2008, 09:42 PM
Might be a good idea to try doing some db rows, they seemed to help me get into a groove with rowing.


I will give that a shot. I really want my back to get wider, so I'm willing to put a lot of effort into doing these right.

RedSpikeyThing
10-11-2008, 09:38 AM
Strong pressing regardless and good dips too

Viking_Power
10-11-2008, 03:32 PM
Thanks RST. I've really been working on the presses. I feel like I just hit a brick wall with them though. I need to switch something up.

Deadlift

135 x 10
225 x 5
275 x 1
325 x 1
395 x 6 - the 5th went up so easy I needed to do another.

Statid holds

315 x 3 untill the weight dropped from my grip, I didn't set the weight down.

Shrugs

315 x 10
335 x 10
335 x 10
335 x 15


My deads are feeling great. I couldn't even imagine doing 395 once six months ago. I'm getting very anxious to max out on all my lifts, and there is no doubt in my mind that I am going to join the 1000lb club on Halloween. It's D-day for me, I'll max out on all of the big three. If anyone has any suggestions on what I should attempt for my maxes feel free to let me know. I'm not really sure where I stand.

Viking_Power
10-11-2008, 05:48 PM
After my lifting session today, I decided to go do some Jujutsu and some kick boxing. I guess it's probly something that will not help my lifting, but it was a damn good workout. I got my cardio in for the week thats for sure. I did pretty good until I got tired (which was like a minute), and then got killed.

Coke
10-11-2008, 06:22 PM
That's a very nice workout man...like hearing about the jujitsu and kick boxing afterwards.

Viking_Power
10-12-2008, 06:59 PM
That's a very nice workout man...like hearing about the jujitsu and kick boxing afterwards.

Thanks again Coke, the Jujitsu was a good time, but I don't know how much of it I will be doing, untill I reach my lifting goals.


Bench

135 x 10
225 x 3
245 x 1
280 x 1 - PR
290 x Fail, just missed it.
245 x 3
225 x 5

Pullups

x5
x6
x7

Dips

BW + 57.5 x 5
BW + 57.5 x 5
BW + 57.5 x 7

Dumbell Rows

65 x 10
85 x 10
85 x 10

Viking_Power
10-13-2008, 08:38 PM
Did some light cardo, about ten mins on the eliptical, and then some stretching. I've got a big day comming up tomorrow in the squat rack, I'll hit 300 for the first time. It's gunna be a 30 lb PR for me, and it's just kinda gettin me ready for Oct. 31 when I'm maxing out on everything. Hopefully I will end up closer to the 1100lb club than the 1000 lb club that I have been shooting for.

Cmanuel
10-13-2008, 08:54 PM
Hey Viking, I'm going to Sub to your journal. I like your style of workouts, short, sweet, and simple and you focus on a lot of the big lifts. I like your style!

Oh and props on the Jiu Jitsu. I'm a blue belt myself, but I've had to put it on the shelf now due to lack of a proper jiu jitsu instructor around. This allows me to focus on my lifting!!

Good job on the deadlifts, damn

Viking_Power
10-14-2008, 12:03 AM
Hey Viking, I'm going to Sub to your journal. I like your style of workouts, short, sweet, and simple and you focus on a lot of the big lifts. I like your style!

Oh and props on the Jiu Jitsu. I'm a blue belt myself, but I've had to put it on the shelf now due to lack of a proper jiu jitsu instructor around. This allows me to focus on my lifting!!

Good job on the deadlifts, damn

Thanks bro. I appreciate the props. I will be keeping an eye on your journal as well.

Coke
10-14-2008, 06:48 AM
Awesome new benching PR.

Tennessee Mike
10-14-2008, 07:57 AM
Congrats on that bench PR bro

RedSpikeyThing
10-14-2008, 08:49 AM
very nice benching....you should be good for 290 next time if you just missed it after setting a PR

Viking_Power
10-14-2008, 07:53 PM
Squat - Finally hit 300

Bar x 10
135 x 10
225 x 5
265 x 2
300 x 2 - PR
275 x 5
275 x 4

I knew I wanted 300 x 1 today, but it went up so easy I needed another. I want 315 by the 31st.

Viking_Power
10-14-2008, 07:57 PM
Coke, TMike, and RST, thanks alot. I appreciate the support.

I know I've got 290 in me real soon. My body seems to be responding better and better the harder I keep pushing it.

Coke
10-16-2008, 05:32 AM
Great job, made headway with the squats.

Viking_Power
10-16-2008, 02:11 PM
Press

145 x 5 Barley got the last one, and it was totally sloppy.
135 x 5
135 x 5

Pullups

BW + Weight harness (about 2 lbs or so) x 6 for 2 sets.
Added a 2.5 and did 6 more.

Dips

BW + 60 x 5
BW + 60 x 5
BW + 60 x 5

Seated Bicep curls

45 x 12
45 x 10
45 x 10

Bunch of tricep isolation on some machine, and I don't even know how much weight I used. My tri's were absolutley beat when I was done. I'm just sick of my press numbers. I'm gunna be adding more stuff like that in to see if I can't get a jump start on my press numbers. Threw the curls in for the hell of it. I like having pumped biceps.

Viking_Power
10-16-2008, 02:14 PM
Great job, made headway with the squats.

Thanks man. I know it's not much to be proud of, but I have to say, it feels pretty good to finally know that I can squat 300lbs. Now, on to 400.

Viking_Power
10-18-2008, 05:15 PM
Deadlift

135 x 5
225 x 3
295 x 2
365 x 1
450 x 1 - 45lb PR

Static holds

345 x 30 seconds
345 x 30 seconds
345 x 30 seconds

Shrugs

345 x 10
345 x 10
345 x 10



I was planning on joining the 1000lb club on the 31st, but why wait. With my deadlift of 450 today, this is what I'm at

deadlift - 450
squat - 300 (x 2)
bench - 280

total = 1,030 lbs

1,000 down, 1,100 soon to come.

Viking_Power
10-18-2008, 05:41 PM
I forgot about the speed work I did

Bench

135 x 10 to loosen up
135 x 4
135 x 4
135 x 4
155 x 3
155 x 3
175 x 3
175 x 3

Coke
10-18-2008, 07:03 PM
That's a huge jump on the deads dude.

Cmanuel
10-18-2008, 07:27 PM
damn your deads are moving the hell up. Good job.
Are you following a set routine?

Viking_Power
10-18-2008, 07:44 PM
Thanks coke, my back has been feeling awesome.

Cmanuel, As soon as I started doing one heavy set of five a week, my numbers shot up quite a bit. I just make sure that whatever weight I do, that I can barley get the fifth rep. I've been going up 5 lbs a week, but last week I got 6 reps, so I decided it was time to max out, and next week I will do a set of 5 at 405.

Cmanuel
10-19-2008, 12:04 AM
Thanks coke, my back has been feeling awesome.

Cmanuel, As soon as I started doing one heavy set of five a week, my numbers shot up quite a bit. I just make sure that whatever weight I do, that I can barley get the fifth rep. I've been going up 5 lbs a week, but last week I got 6 reps, so I decided it was time to max out, and next week I will do a set of 5 at 405.

Thats great man! Thats some good inspiration for me, I can't wait to see some gains like that from week to week.

Keep up the good work. And next week when you get your 405 for SEVEN reps, go treat yourself to a beer afterwords. :):):):)

Viking_Power
10-19-2008, 01:34 AM
Thats great man! Thats some good inspiration for me, I can't wait to see some gains like that from week to week.

Keep up the good work. And next week when you get your 405 for SEVEN reps, go treat yourself to a beer afterwords. :):):):)

I think I've had enough beers in the last week to last me awhile, but I'm sure I will have a few more after next weekends dead session!!!! :evillaugh:

Viking_Power
10-19-2008, 06:07 PM
Cardio

10 mins eliptical
10 mins recumbant bike
5 mins eliptical

Viking_Power
10-20-2008, 08:13 PM
Bench

bar x 10
135 x 8
135 x 8
225 x 4
225 x 2
265 x 1
285 x 1 - PR
290 x 1 - PR

Pullups

BW + 5lbs x 5
BW + 5lbs x 5
BW + 5lbs x 5

Dips

BW + 62.5 x 5
BW + 62.5 x 5
BW + 62.5 x 5

Rows

machine 3 sets of 8 at 160


I'm finally making a bit of progress on my bench. I hope to hit 300 in the next 2-3 weeks.

I pulled a muscle in my neck on my second set of pullups today. Not really sure what happened, but I'm icing the hell out of it right now. Hopefully nothing too serious. Also, I hate using machines, but I've gotta find a way to widen my back, so I'm just messin around with different types of rows until I find something that hits them best.

Coke
10-21-2008, 05:58 AM
Really stepping to it on all levels, awesome stuff.

Cmanuel
10-21-2008, 11:36 AM
nice benching! How about trying some bent barbell rows? Or do they not agree with you.

Viking_Power
10-21-2008, 09:51 PM
Really stepping to it on all levels, awesome stuff.

Thanks for noticing, I've been bustin my ass in there.

Viking_Power
10-21-2008, 09:55 PM
nice benching! How about trying some bent barbell rows? Or do they not agree with you.

Thanks on the benching.

I've tried Barbell rows before, and they do work, all the rows I've done work, but.... Rows are the one lift that I've been having the hardest time getting into a groove with. It might sound wierd, but they just don't seem to work as well as the other lifts. I'll definetly keep doing them, I'm just trying to find the best way to make my back wider as quickly as possible.

Viking_Power
10-21-2008, 10:26 PM
I'd like to ask for some advice.

My goal is to one day compete in either powerlifting meets, strongman comps, or both. What would be a good total to shoot for before considering getting into either? Also, at 5'11" 212, would I be better off trying to keep gaining weight and get as strong as possible, or eventually cut a bit of fat and get to 198? I know that it's probly best to just go compete and learn and see how I do, but I'd rather not compete and just get completley owned by everyone, like I would now.

Cmanuel
10-21-2008, 10:47 PM
I'd like to ask for some advice.

My goal is to one day compete in either powerlifting meets, strongman comps, or both. What would be a good total to shoot for before considering getting into either? Also, at 5'11" 212, would I be better off trying to keep gaining weight and get as strong as possible, or eventually cut a bit of fat and get to 198? I know that it's probly best to just go compete and learn and see how I do, but I'd rather not compete and just get completley owned by everyone, like I would now.

I wouldnt worry too much about getting owned. Your first couple meets are for fun, right? The way I see it, they are more or less learning experiences. So maybe you should just find a small meet to attend, enter it, and just have some fun learning the ropes. You might just be surprised at how well you do.

Viking_Power
10-22-2008, 09:11 PM
I wouldnt worry too much about getting owned. Your first couple meets are for fun, right? The way I see it, they are more or less learning experiences. So maybe you should just find a small meet to attend, enter it, and just have some fun learning the ropes. You might just be surprised at how well you do.

Yeah, your probly right.

Viking_Power
10-22-2008, 09:20 PM
Squat

bar x 10
135 x 8
225 x 5
280 x 5
280 x 5
280 x 5

I feel like the sets are almost gettin easier every week. I've been adding 5lbs a week for a few months now so I guess thats good news.

However, I'm kinda sore all over. My back is tired, hips are sore, neck is still a bit messed up from the other day, and I just feel banged up. So I've decided that I'm taking one week off, my first time off since the begining of July. I'll do some light cardio to stay loose and what not, but I'm planning on starting up hard again next Friday. 1,100 lb club, here I come baby!!!

Guido
10-23-2008, 09:37 AM
Hey, Viking. Very nice progress in here. You have a solid lifting program and keep it nice and basic, but follow pretty good set/rep protocols. Keep it up, man.

Why not go for a 315 squat? You are already at 300x2 so you should be good for it! In fact, sicne yiou are already doing 280x5 you are probably good for 320-325.

Guido
10-23-2008, 09:38 AM
BTW, why the name "Viking Power"? Are you a fan of viking metal? Do you listen to Amon Amarth?

Viking_Power
10-23-2008, 10:46 AM
Hey, Viking. Very nice progress in here. You have a solid lifting program and keep it nice and basic, but follow pretty good set/rep protocols. Keep it up, man.

Why not go for a 315 squat? You are already at 300x2 so you should be good for it! In fact, sicne yiou are already doing 280x5 you are probably good for 320-325.

Thanks for stopping in. I'm glad to hear you like my program. It's been working pretty well for me so far. I'm going to try a 315 squat next friday. If I get that, I'll probly try 325. I think I'm good for it.

About the name, I guess growing up I always looked up to Svend Karlsen. He got me into watching WSM as a teenager, and I've wanted to get big ever since. I just finally decided to do something about it.

Cmanuel
10-23-2008, 06:49 PM
BTW, why the name "Viking Power"? Are you a fan of viking metal? Do you listen to Amon Amarth?

haha im a big fan of Amon Amarth. Saw them recently in Charlotte NC for a concert. The new album is OK, but "with oden on our side" is still the best.

My favorite viking metal band is still Bathory, the originators of the genre. But I digress. Get some viking power! keep up the good work.

Viking_Power
10-24-2008, 12:19 AM
haha im a big fan of Amon Amarth. Saw them recently in Charlotte NC for a concert. The new album is OK, but "with oden on our side" is still the best.

My favorite viking metal band is still Bathory, the originators of the genre. But I digress. Get some viking power! keep up the good work.

I'm going to have to check some of this Viking Metal out.

Viking_Power
10-24-2008, 12:20 AM
Cardio

10 mins eliptical
10 mins recumbant bike
10 mins eliptical

I'm going to have a real hard time not picking up a bar in the next week...

Coke
10-24-2008, 06:35 AM
Good deal on taking a few days off bro, we all could use a break here and there.

Guido
10-24-2008, 08:18 AM
haha im a big fan of Amon Amarth. Saw them recently in Charlotte NC for a concert. The new album is OK, but "with oden on our side" is still the best.

My favorite viking metal band is still Bathory, the originators of the genre. But I digress. Get some viking power! keep up the good work.I agree with you. "With Oden" is better. The new one is not bad, though...it's growing on me. "Versus the World" and "Once Sent from the Great Hall" are quality, as well. I need to find me some Bathory to listen to.

Guido
10-24-2008, 08:20 AM
I'm going to have to check some of this Viking Metal out.Do it!

www.youtube.com/watch?v=JFq2YJKYa-k

www.youtube.com/watch?v=ZPRt6Tt6RyM

www.youtube.com/watch?v=OUMzwn7Wkms

Cmanuel
10-24-2008, 09:12 AM
I agree with you. "With Oden" is better. The new one is not bad, though...it's growing on me. "Versus the World" and "Once Sent from the Great Hall" are quality, as well. I need to find me some Bathory to listen to.

Bathory is great. They were a Swedish black metal band at first and then looked to their heritage for material and basically invented Viking metal in the late 80s and early 90s. Steer clear from the first few albums unless you are fond of blasphemous black metal such as me,
I would check out the hammerheart album or one of the nordlands.

How long are you taking a break from your lifts?

Viking_Power
10-24-2008, 09:03 PM
Do it!

www.youtube.com/watch?v=JFq2YJKYa-k

www.youtube.com/watch?v=ZPRt6Tt6RyM

www.youtube.com/watch?v=OUMzwn7Wkms

Thanks!

Viking_Power
10-24-2008, 09:06 PM
Bathory is great. They were a Swedish black metal band at first and then looked to their heritage for material and basically invented Viking metal in the late 80s and early 90s. Steer clear from the first few albums unless you are fond of blasphemous black metal such as me,
I would check out the hammerheart album or one of the nordlands.

How long are you taking a break from your lifts?

I'm trying my hardest to not lift a bar til Wed. Then I'm just going to get stretched out and do a bit of speed work to get ready for Friday. I'm going to find my true one day total then.

Cmanuel
10-24-2008, 09:21 PM
awesome, cant wait to see what you get. Keep us informed (as you surely will)

Viking_Power
10-25-2008, 07:26 PM
Rented the movie bigger stronger faster tonight, and wow is all I can say. Anyone who hasn't seen it yet should check it out for sure. Interesting stuff.

Viking_Power
10-29-2008, 05:33 PM
Speed bench

bar x 10
135 x 4
135 x 4
155 x 3
155 x 3
175 x 3
175 x 3
185 x 3
185 x 3


Did some stretching, and light reps on lat pulldown and some bodyweight dips. Nothing to crazy, just gettin stretched out and ready to go for Friday. I'll be doing all three big lifts to get a true one day total. I'm kinda treating this as I would imagine getting ready for a real meet. Hopefully I'll come back with 3 prs on friday.

Viking_Power
10-31-2008, 07:03 PM
D-Day

Today I simulated what I believe a meet would have been like for me. I did the three big lifts, and got new PRs in two of them. I should have had the third, but I was feeling greedy.


Squat

Warmups

325 x 1 - 25lb PR

Bench

Warmups

300 x fail
295 x fail (so damn close, I should have tried this first)
280 x 1 ( I was so gassed after almost getting 295 that I barley got this)

Deathlift aka deadlift

warmups

460 x 1 - 10lb PR


So, in a bit less than the 4 months I've had this journal going this is what I've gained.

Bench - 30lb gain ( did 290 last week)
Squat - 115lbs
Deadlift - 145lbs

FFHill
10-31-2008, 07:10 PM
Nice progress!

Viking_Power
10-31-2008, 07:19 PM
Nice progress!

Thanks

Gable
10-31-2008, 08:45 PM
Nice progress!

No kidding man.. awesome progress.. and congrats on the two prs!

Coke
11-01-2008, 04:26 PM
Good stuff man with the new PRs.

Viking_Power
11-01-2008, 05:42 PM
Gable and Coke thanks alot.

Cmanuel
11-01-2008, 10:26 PM
congratulations! are you celebrating with some beer and pretzels this weekend?

Viking_Power
11-02-2008, 12:47 AM
congratulations! are you celebrating with some beer and pretzels this weekend?

Thanks! I've had plenty of beer, but no pretzels yet.

Viking_Power
11-03-2008, 08:58 PM
ME Bench

135 x 10
135 x 8
225 x 3
265 x 1
295 x fail
260 x 2
260 x 2
260 x 2
260 x 3

Lat Pulldown

130 x 10
185 x 8
195 x 7
205 x 7
210 x 8

Shrugs

345 x 10
345 x 11
345 x 12

Static Holds

345 x 30 seconds
reversed the grip - 345 x 20 seconds
345 x 30 seconds


Notes - My tri's were still sore from Friday, and I was so close to getting 295 again.... Next time.

I'm starting a new program that I threw together. I stole alot of my ideas from the Westside template. I'm also just using some stuff that I know works good for me. I'll be throwing in some chains, and eventually bands too. Fist on my bench, and then later in my squat and deadlift.

Gable
11-03-2008, 09:24 PM
Awesome work man.. keep it up!

Coke
11-04-2008, 05:19 AM
Super session, way to step to it.

Viking_Power
11-04-2008, 08:56 PM
Gable & Coke, thanks!

Viking_Power
11-04-2008, 09:03 PM
DE Squat

Speed Squat

135 x 10
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3

GMs

135 x 10
185 x 5
185 x 5
185 x 5

Lunges

70lb dumbells
1 set 5 steps each leg

Situps

3 sets of 20, as fast as possible


Notes - Not too sure what to think of the DE squat day yet. I like it on bench to break up the heavy work, but I just felt like the intensity wasn't there with the squats today. Any advice would be appreciated.

Gable
11-04-2008, 09:24 PM
You could do the speed pulls against bands. Or just put some more weight on the bar.

If you've maxed at 460, do speed pulls at 225-240 and see how it feels, maybe cut the rest times down to get more from it. Play around with it.

Do you feel slow off the floor? Where do you feel like your weakness is in regards to the DL? For instance, my weakness had been up top, so I added in heavy rack pulls, and more upper back work..

If you can figure out where you are weak/slow, the path should be obvious.

Good luck!

Viking_Power
11-04-2008, 09:53 PM
You could do the speed pulls against bands. Or just put some more weight on the bar.

If you've maxed at 460, do speed pulls at 225-240 and see how it feels, maybe cut the rest times down to get more from it. Play around with it.

Do you feel slow off the floor? Where do you feel like your weakness is in regards to the DL? For instance, my weakness had been up top, so I added in heavy rack pulls, and more upper back work..

If you can figure out where you are weak/slow, the path should be obvious.

Good luck!

As soon as I can afford some bands I will be using them. I'm gunna get some chain soon, because I know I can get some for cheap.

As far as my deadlift goes, my weakspot is off the ground. I'm pretty sure that if I could get 500lbs about 5-6 inches off the floor that I would have no problem locking it out.

My problem is that when I start going real heavy, I end up doing more of a stiff leg DL and using my back almost exclusivley to lift the weight. My back is so much stronger than my legs. Thats why I've been putting so much importance on improving my squat.

What do you think would be best for improving strength off the ground, and make it easier to use my legs for some drive and not just back?

Gable
11-05-2008, 05:05 AM
My problem is that when I start going real heavy, I end up doing more of a stiff leg DL and using my back almost exclusivley to lift the weight. My back is so much stronger than my legs. Thats why I've been putting so much importance on improving my squat.

What do you think would be best for improving strength off the ground, and make it easier to use my legs for some drive and not just back?

Chains, bands, etc. I don't think they are absolutely neccessary, just another tool that can help.

Its hard to say, but you mention that you are going into a SLDL you might be locking your knees out too soon. I read somewhere that you want to picture in your mind that you are leaning back as you try to push the floor away from you with your feet.

You might try to get a video and post it on the PL section, there are plenty of folks MUCH smarter than me that would help.

Poke around the ELiteFTS article archives too, there is a real wealth of knowledge there.

Good luck.

Viking_Power
11-06-2008, 07:46 PM
Chains, bands, etc. I don't think they are absolutely neccessary, just another tool that can help.

Its hard to say, but you mention that you are going into a SLDL you might be locking your knees out too soon. I read somewhere that you want to picture in your mind that you are leaning back as you try to push the floor away from you with your feet.

You might try to get a video and post it on the PL section, there are plenty of folks MUCH smarter than me that would help.

Poke around the ELiteFTS article archives too, there is a real wealth of knowledge there.

Good luck.


Thanks bro.

Viking_Power
11-06-2008, 07:50 PM
Press

bar x 10
95 x 8
135 x 5
135 x 5
155 x 5

Pullups

BW + 5lbs x 5
Left bicep started to tighten up, so thats all

Bent Rows

135 x 5
155 x 5
155 x 5

Speed Bench

135 x 10
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

Grip work with CoC & Grip Stick.

Cmanuel
11-06-2008, 09:06 PM
Nice! starting to change up the routine i see

Viking_Power
11-06-2008, 09:48 PM
Nice! starting to change up the routine i see

Yep. I quit my old routine, and I'm starting 2 on 1 off. Also, I'm going to increase the frequency of my squat sessions and add speed days in for squat. I will continue to mess around with DE stuff on bench and squat.

Viking_Power
11-07-2008, 02:18 PM
Squat

bar x 10
135 x 5
225 x 4
295 x 3
295 x 3
295 x 3
295 x 3

Static Holds

355 x 40 seconds
355 grip around x 22 seconds
355 x 35 seconds

Gable
11-07-2008, 02:20 PM
Nice squats man.. sometimes changing things up is exactly what you need to progress.

Viking_Power
11-09-2008, 07:22 PM
Nice squats man.. sometimes changing things up is exactly what you need to progress.

Thanks, and I hope thats the case.

Viking_Power
11-09-2008, 07:33 PM
Chains = 13 lbs. The way I had it set up, all 13 lbs is in the air at lockout, and almost all is on the floor at the botom. I'll be gettin more.

Bench

135 x 10
135 x 8
225 x 5
225 + chains x 4
225 + chains x 3
255 + chains x 1
285 + chains x fail
275 + chains x fail
255 + chains x 2
255 + chains x 2
255 + chains x 2
255 + chains x 2
255 + chains x 1
225 x 7

Barbell curls

95 x 6
105 x 6
105 x 6


My first workout with chains went alright. No PRs, but everything felt fine. Big deadlift day tomorrow, I'm kinda pumped.

Coke
11-10-2008, 05:57 AM
Props on the benching, squats and static holds as well bro.

Viking_Power
11-10-2008, 06:48 PM
Props on the benching, squats and static holds as well bro.

Thank you

Viking_Power
11-10-2008, 06:51 PM
Deadlift

135 x 8
225 x 5
315 x 3
405 x 5 - I stopped twice to recoup, but all reps were done within about 90 seconds.

Shrugs

365 x 6
365 x 7
365 x 10

Static holds

no timer or chalk today - two holds as long as I could

Viking_Power
11-12-2008, 05:04 PM
Press

Bar x 10
135 x 5
145 x 5
160 x 1 - 155 x 1 -145 x 3 - I did these right in a row

Pullups - Palms Out

BW x 5
BW x 5
BW x 6

DB Rows

75 x 5
75 x 5
75 x 8

Dips

BW + 70 x 5
BW + 70 x 5
BW + 70 x 5

Speed Bench

175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

It was an alright day today, my Press was feeling weak.

Coke
11-13-2008, 05:41 AM
Doing alright is an understatement, nice job dude.

Gable
11-13-2008, 05:49 AM
Agreed.. keep rockin it dude.

Viking_Power
11-13-2008, 08:40 PM
Coke & Gable, I'm diggin the support.

Viking_Power
11-13-2008, 08:43 PM
Squat

bar x 10
135 x 8
225 x 5
300 x 3
300 x 3
300 x 3
300 x 3

Static Holds

375 x 20 seconds
385 x 20 seconds
405 x 25 seconds

Situps

3 sets of 20

Man it feels great to be doing sets of squats with 300 lbs. Granted they are only 3 rep sets, but it still feels damn good.

Gable
11-13-2008, 08:56 PM
4 sets of 3 at 300 is surely something to be proud of bro..

keep rockin it!

Viking_Power
11-13-2008, 10:03 PM
This is my 3rd set of squats today.

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/zL0Blhkp4cM&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/zL0Blhkp4cM&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

I can't stop listening to this song....

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Cmanuel
11-14-2008, 06:42 AM
keep it up

Viking_Power
11-15-2008, 03:12 PM
Bench - chains = 12 lbs

Bar x 10
135 x 10
225 x 4
225 x 4
225 + chains x 2
235 + chains x 1
245 + chains x 1
255 + chains x 1
265 + chains x 1
275 + chains x 1
280 + chains x 1
285 + chains x fail - ohhh so close. Would have been 297 at lockout.
285 + chains x fail

Pullups - palms out

5
5
7

BB Rows

135 x 5
185 x 5
185 x 5

BB Curl

95 x 5
105 x 5
115 x 5

Shrugs

375 x 5
375 x 5
375 x 5

Static Holds

415 x 20 seconds
415 x 30 seconds

Then did a burnout on the overhead press machine with like 125.

Not too bad for being hungover as hell.

Gable
11-15-2008, 04:31 PM
Damn dude.. kickass session..

especially hungover.. haha

Viking_Power
11-15-2008, 04:33 PM
Damn dude.. kickass session..

especially hungover.. haha



Thanks, n yeah, gotta slow down the drinking a bit lol. :drooling:

Coke
11-15-2008, 06:34 PM
Solid back-to-back training man.

Viking_Power
11-16-2008, 02:21 PM
Solid back-to-back training man.


Thanks man.

Viking_Power
11-16-2008, 07:47 PM
Speed Squat

135 x 5
195 x 3 for seven sets

Situps

3 sets of 20

Box Jumps

3 sets of 6

I think it was a 24" box, I'll find out for sure next time. Anyways, I would squat down into a parallel position and explode up so that I would land on the box with stright legs.

I'm just really trying to work on my explosiveness out of the bottom of my squats. The biggest problem I'm having is that whenever I try to squat with lighter weights ( under about 225 ) I have a sharp pain in my left hip/groin area. It's sucks because I need to work on my speed, it just hurts like hell.

Viking_Power
11-18-2008, 10:32 PM
Press

bar x 10
135 x 5
155 x 5
155 x 5

Pullups - Palms out

x 5
x 5
x 5 - did these from a rope, just wrapped it around the bar

DB Rows

85 x 6
85 x 6
85 x 6

Dips

BW + 72.5 x 5
BW + 72.5 x 5
BW + 72.5 x 5

Speed Bench

175 x 3 for 7 sets


Alright workout today, I've been drinkin like a fish for the last week here so it's time to tune it down a bit, and maybe I'll feel better for squats tomorrow. Anyways, my OH press has been finally making a bit of progress again. I really wanna get 185 by the end of the year, and I know I have to be close now.

Viking_Power
11-18-2008, 10:41 PM
Now that I've had my journal going for awhile, I'd like to set some clear cut goals. When I first started I kinda hoped to join the 1000lb club by the end of the year, but I feel like I'm closing in on that soon, and would like to set some new goals.

1. Join 1,000lb club by Oct. 31st. - CHECK - 1,075
2. Squat 325 by the end of the year. - CHECK - gunnin for 350
3. Bench 315 by the end of the year.
4. Deadlift 450 by the end of the year. - CHECK - 460, gunnin for 485
5 Press 185 by the end of the year.
6. Weigh 215+ by the end of the year. - CHECK - hit 220 the other day, but it flucuates alot.

These are my goals, and from now until the end of the year I will do whatever it takes to reach them.

I set those back in October, hit most of them, and close to hitting the others. I'll be posting a whole new set of goals in the next couple days.

Coke
11-19-2008, 06:06 AM
Props for reaching your goals bro!! No doubt you'll continue to keep raising up.

Gable
11-19-2008, 06:30 AM
Indeed man... setting specific goals is key to success IMO.
Keep kickin ass man.

Cmanuel
11-19-2008, 08:10 AM
its fun when you hit your goals. Its even more when you set new ones and go after those instead!

FFHill
11-19-2008, 08:28 AM
Nice Work!

Viking_Power
11-19-2008, 07:58 PM
Coke, Gable, Cmanuel, and FFhill thanks for helping keep me motivated.


Squat

Bar x 10
135 x 10
225 x 5
275 x 1
305 x 3
305 x 3
305 x 3
305 x 3

Shrugs

385 x 6
385 x 5
385 x 5

Static holds

415 x 20 seconds
415 x 20 seconds
415 x 25 seconds

Viking_Power
11-21-2008, 07:49 PM
Bench

135 x 10
185 x 5
225 x 5
275 x 1
295 x fail
265 x 2
260 x 2
245 x 3
225 x 7

Pullups - Palms Out

bw x 5
bw x 5
bw x 5 + 3 assisted

Bent Rows

135 x 6
185 x 6
185 x 6
185 x 6

BB Curls

95 x 5
115 x 4
115 x 5

I'm stuck at 295. I just can't get it. I've got good form until I get to a max, and then my elbows flair out and the bar drifts up.... It's been a month, I've gotta start doing something different. I'm going to start doing 3 sets of 5 or 3 sets of 4 for a while and see what happens. I think I've just been too eager to keep going for 295, and then when I go back down in weight to do some work, I'm already spent. I know I'll get 300 before the end of the year, but I can't lie I'm pretty discouraged right now.

Gable
11-21-2008, 07:53 PM
Bench

135 x 10
185 x 5
225 x 5
275 x 1
295 x fail
265 x 2
260 x 2
245 x 3
225 x 7

Pullups - Palms Out

bw x 5
bw x 5
bw x 5 + 3 assisted

Bent Rows

135 x 6
185 x 6
185 x 6
185 x 6

BB Curls

95 x 5
115 x 4
115 x 5

I'm stuck at 295. I just can't get it. I've got good form until I get to a max, and then my elbows flair out and the bar drifts up.... It's been a month, I've gotta start doing something different. I'm going to start doing 3 sets of 5 or 3 sets of 4 for a while and see what happens. I think I've just been too eager to keep going for 295, and then when I go back down in weight to do some work, I'm already spent. I know I'll get 300 before the end of the year, but I can't lie I'm pretty discouraged right now.

I understnad being frustrated.. but it looks like you still had a killer session.. even small steps are worthing being proud of...keep it up dude.. you'll smash 300 before you know it.

Viking_Power
11-22-2008, 05:17 PM
Gable, your probly right.

Deadlift

135 x 5
225 x 4
315 x 2
410 x 3 - reset myself and did 2 more.

Jumps

7 sets of 3 from squatting position, onto a 24" box, landing with legs straight.

Speed Front Squats

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

Shrugs

395 x 6
395 x 6
395 x 8

Static Holds

425 - 3 holds, 20 seconds each

Gable
11-22-2008, 05:26 PM
Keep rockin it man.. thats some awesome pulling.

Coke
11-22-2008, 07:55 PM
Impressive, serious efforts man.

Viking_Power
11-24-2008, 05:13 PM
Gable and coke, thanks for the support as always.

Viking_Power
11-24-2008, 05:17 PM
Press

145 x 5
145 x 5
145 x 7 - last two got some push behind them

Pullups

bw x 6 - palms out
bw x 5 - from a rope
bw x 6 - from a rope

Dips

BW + 75 lbs three sets of 5

DB Rows

90 x 6
95 x 6
95 x 7

Speed Bench

180 x 3 for seven sets

BB Curls

115 x 5
120 x 4
120 x 3

Gable
11-24-2008, 05:20 PM
awesome work man...

Viking_Power
11-25-2008, 08:34 PM
Squat

bar x 10
135 x 5
135 x 5
225 x 5
285 x 1
310 x 3
310 x 3
310 x 3
315 x 3

Well, I've been pretty lucky staying mostly injury free for my training, but that came to a stop tonight. I don't really know how serious this is, but on my second rep with 315 at the bottom of the squat I felt a burning pain in my lower right abdomen. I knew it was trouble, but for some reason I decided to do my last rep. It hurt like hell again and I'm pretty sure I tore some abdominal muscle I just don't know how bad. It's right on the inside of my right hip.

Anyone have an experince like this, and if so what came of it?

Gable
11-25-2008, 09:05 PM
I've had pain like that.. but your's sounds more serious.. get to the doc dude.. and heal up quick.

Viking_Power
11-25-2008, 09:15 PM
I've had pain like that.. but your's sounds more serious.. get to the doc dude.. and heal up quick.

Yeah I don't think its the most serious, I mean there is nothing sticking out, but there was definetly something painfuly wrong. I'm kinda obsessive about health and stuff so I'm sure I'll end up going to see the doc and see whats up.

Cmanuel
11-26-2008, 05:15 AM
Hip flexor maybe? Just make sure to heal up 100 percent before going back in it full force! Injuries suck, no more deep squatting for me for a while my left knee ligaments are aggravated

Coke
11-26-2008, 06:28 AM
Too bad about what happened during that set of squats...hope all clears well.

Viking_Power
11-26-2008, 09:48 PM
Thanks guys.... I didn't go to the doc. I can't feel it at all today and there is no bruising or swelling. I can do a situp with no pain, and I think I may have just had a slight tear. I really don't know. I'll take a needed week or so off of heavy stuff and see where I'm at.

To anyone out there who has had an abdominal tear, how do you know how serious it is? I've done alot of reading, and most of it just talks about hernias. I'm pretty sure I'd know if I had one of those. Any words of advice on how to get past this quickly would be appreciated.

Viking_Power
12-02-2008, 08:26 PM
Well, a week after my squatting incident, I hit the weight room again. Didn't really know what to expect, but I was pretty happy that it didn't give me any problems even though I didn't squat. My workout felt like crap though, besides the fact that I had no problems with my abdominal muscle. Pretty much all I did since my last workout was drink and get too little sleep. Time to refocus on getting stronger and staying injury free.

Bench

bar x 10
135 x 5
135 x 5
185 x 5
225 x 5
225 x 4
245 x 3
245 x 3
255 x 2
275 x 1

Pullups - palms out

3 sets of 5

DB Rows

80 lbs x 5 for three sets


and about 15 mins of light cardio.

Gable
12-02-2008, 08:32 PM
Glad it didnt give you any issues tonight.. just ease back into it and get healthy bro!

Viking_Power
12-02-2008, 08:41 PM
Glad it didnt give you any issues tonight.. just ease back into it and get healthy bro!

Thanks Bro. I hate to say it, but I've gotta start focusing more on form, instead of just trying to hit PRs everytime, with questionable form.

Viking_Power
12-05-2008, 09:00 PM
I've worked over 70 hours in the last week so I just felt like crap again, but I made the best of it.

Press

135 x 6
145 x 5
145 x 5

Pullups from rope

3 sets of 5

DB rows

90lbs 3 sets of 5

Close grip speed bench

135 x 4
155 x 4
155 x 4
155 x 4
155 x 4

Speed box squats

135 x 3
205 x 3 - 7 sets


Finally got back in the squat rack today. I was pretty nervous to put any real ammout of weight on the bar, but 205 felt like nothing and there was no pain or discomfort at all.

Gable
12-05-2008, 09:04 PM
70 hours is brutal dude..
Congrats on getting in there and putting together a good workout.. awesome that the squats went smoothly as well.

Coke
12-06-2008, 06:17 PM
Way to maintain on the flat bench after the short break…hope to see you regain confidence for squats.

Viking_Power
12-07-2008, 05:27 PM
Coke and Gable, thanks again. Support is great motivation.


DB bench press

80 lbs for 4 sets of 8

Pullups from rope

3 sets of 5 - I freakin love these things. My lats have been so slow to respond to anything, but these kick ass

BB Curls

95 x 6
105 x 5
115 x 5
115 x 5
125 x 5

I also did a lift similar to tricep extention. I set the dumbells down beside my head so they were laying completley flat before extending my arms straight up. Not sure what it's called, but I'm just trying some different stuff to get out of my bench press rut. I started with 2 sets of 5 at 35 lbs then did a set of 8 at 30 lbs.

Gable
12-07-2008, 06:25 PM
rope pullups rock.. try em with a towel too.. grip KILLERS..

Kicking ass in here.. keep up the progress bro.

Coke
12-11-2008, 05:31 AM
Nice session dude.

Viking_Power
12-13-2008, 05:52 PM
Did speed squats and deads and some other stuff a couple days ago and never logged it.

Bench

135 x 5
185 x 5
225 x 1
245 x 5
245 x 5
245 x 5
275 x 1

Rope pullups

3 sets of 5

DB rows

100 x5
100 x 5
85 x 6

Shrugs

315 x 12
315 x 10
315 x 10

Static Hold

405 x 20 seconds
flip the grip 405 x 20
405 x 20

Coke
12-14-2008, 07:07 AM
Good effort for the upper body, quite consistent with the 275 flat bench.

Viking_Power
03-07-2009, 03:55 PM
It's been awhile, I've been lazy. With spring around the corner, I really need to get back at it. I'm sick of feeling out of shape, and I'd like to loose most of the gut. I've lost about 4 lbs since I quit lifting in december, and I've gotten fatter which means I lost muscle. I'm going to try a more balanced approach to my training this time around. I'd like to get in good enough shape to dabble in some sort of mma. Also, I want to do more strongman type stuff when it warms up out again. I just wanna be strong, and lean, and maybe not get so obssessed with PRs. I'm heading to the gym right now, hope all goes well.

Viking_Power
03-07-2009, 05:28 PM
Squat

bar x 10
135 x 8
225 x 5
225 x 5
225 x 5

wow, it really goes fast. My legs are burning after those three sets lol.


then I jumped on the eliptical for about 15 mins. called it a day.

Coke
03-08-2009, 12:03 PM
Way to be stepping back to it with the concentrated sets of squats.

Gable
03-09-2009, 10:49 AM
Glad to see you back at it dude.