View Full Version : Huskybear's Road To Real Strength

11-03-2008, 09:51 PM
Well, I've been hanging around here reading and learning and found a place where I think I can expand my knowledge in the strength game. I've been lifting since I was 17, but really had no idea what I was doing. I lifted for football, and then did bodybuilding stuff as all I had were magazines and a few books - namely Mike Mentzer's books and of course Arnold's Encyclopedia. The results - got bigger, got stronger, but was never truly strong and had no true idea about training. I continued to do a lot of cardio stuff as I was looking to become a police officer, and it has always been a minor role in my training. About 5 years ago, a co-worker introduced my to a West Side Template as he was a powerlifter, and my growth began. At the time I was a 240lb useless blob, but got down to 210, and for the first time bench 225lbs. But, my training was inconsistent, and then 2 years ago, I took back up the West Side Template, found EliteFTS and got the beginner's template from there, and finally started to get stronger. My lifts are pathetic still, but they are improving and I'm understanding what I need to do to succeed, but as you will see, still need guidance. My lifts right now are: 285-285-405 and I'm 5'11", 230lbs, 33 years old. I lift raw, and don't own a belt - but that is changing as I need to get a belt and some wrist wraps. I train alone, which is a challenge in itself, but I'm getting there.

Here is my training template (I've posted it before yes):

DE Upper:

Dynamic Bench done 6x2 with a 55%; 60%; 65% 3 week wave
plus =
Wave 1: Chins; Dips; Rack Lockouts; Cable Ab pulldowns
Wave 2: Chins; Dips; Barbell Extensions; Cable Ab pulldowns
Wave 3: Chins; Dips; Tate Presses;Cable Ab pulldowns
Wave 4: Chins; Dips;Cable Ab pulldowns


Wave 1: High Box Squat; GHR; 45 back raise; weighted sit-ups
Wave 2: Deadlifts of raised surface: GM's; 45 back raise; weighted sit-ups
Wave 3: Reverse Band Squats; GHR; 45 back raise; weighted sit-ups
Wave 4: Pin Pulls; GM's; 45 Back Raise; weighted sit-ups


Wave 1: Floor Press; DB Bench Press; DB Rows; Cable Ab pulldowns
Wave 2: 2 Board Press; DB Military Press; Chest Supported work; Cable Ab pulldowns
Wave 3: Reverse Band Bench; DB Incline Press; DB Rows; Cable Ab pulldowns
Wave 4: Close Grip Bench; DB Bench; Supported Rows; Cable Ab pulldowns


Speed Box Squats and Speed Deadlifts with a 55%; 60%; 65% 3 week wave
plus =
Wave 1: Zercher Squats; Romanian DB D/L; Hanging Leg Raises
Wave 2: Power Squats; Romanian DB D/L; Hanging Leg Raises
Wave 3: Leg Press; Romanian DB D/L; Hanging Leg Raises
Wave 4: DB Step ups; Romanian DB D/L; Hanging Leg Raises
***chose Romanian DB D/L as I don't have access to a reverse hyper

All accessory work will go:

week 1: 3 sets X 10 reps
week 2: 4 sets X 10 reps
week 3: 4 sets X 6 reps (my thinking is ME this week is for new PR so lower volume and heavier weights for everything)
*** the rack lockouts will go in a wave of sets/reps of 3x5; 4x 5; 4x3

ME Waves will be done like this:

Week 1: 50% x 5; 60% x 3; 70% x 2; 80% x 1; 90% x 1; 100% x 1; 90% x 1 for 2 - 5 additional sets

Week 2: 50% x 5; 60% x 3; 70% x 2; 80% x 1; 90% x 5-7 sets x 1

Week 3: 50% x 5; 60% x 3; 70% x 2; 80% x 1; 90% x 1; 100% x 1 (this should be a new PR)

Week 4: start new wave like week 1 based on the week 3 PR on new exercise


So, I look forward to keeping this journal and getting help and suggestions from all you folks here that have tons of experience and knowledge and help me keep getting better. My short term goals are to bench 315lbs, squat 315 and deadlift 450lbs by January. Long term - I'd like to get a 400lb bench, squat 500, and deadlift 700. I think, now more than ever that these are possible, as 2 years ago, I wondered if I'd ever bench 250lbs, and wondered if I'd ever deadlift 400 and here I am past both. Look forward to the journey ahead and any and all help and comments!

11-03-2008, 09:54 PM
Ok, my first journal entry! I'm starting week 5 of this training cycle so here we go!

Here was my time with the iron today, very therapeutic after a trying day and a 'w' in the win column

Speed Bench 6x2 at 60% - 6 sets with 170lbs = moved it quickly, finally getting a feel for this bench thing

Chins 4x10 = 6/bw; 6/bw; 6/bw; 5/bw

Dips 4x10 = 10/bw; 10/bw+15; 7/bw+25; 10/bw

Ez Bar Extensions 4x10 = 10/65 - that was it, my left elbow is F&%$ed, tip of the elbow is painful to the touch, and extensions hurt into the joint... not good

Ab Pull downs = 10/75; 10/75

Hanging Leg Raises = 10/bw

A good day, cleared my head, moved some weight and overall progress is coming

11-05-2008, 09:47 PM
Me, the iron, FTW!!!!

Deficit Deadlifts - 5 working sets at 90% of 1RM = 5/200; 3/240; 2/280; 1/320; 360 for 5 singles

Good Mornings - 4x10 = 10/135; 10/155; 10/175; 10/195

45 Degree Ext - 3x10 = 10/bw; 10/add monster mini band; 10/add monster mini band

Sit-ups - 3x10 = 10/bw; 10/+25; 10/+30

The deadlifts went extremely well - I used a double over hand grip up to and including the 280 which is the best I've done. Everything moved up quickly, but I had some issues at lockout. Not sure why, but will have to keep an eye on this for sure.

Other wise, a good night, the Good Mornings are coming along nicely, though I can feel my conditioning is off a bit as the last set was very taxing.

Very happy, as my deadlifts are coming along... have to find a new box to stand on, the old aerobics stepper is caving in and going to kill me if I'm not careful... cost of a cheap commercial gym I guess.

At any rate, today I felt like this was a good training session, so stoked to get to my ME Upper! Let the progress continue!

11-09-2008, 09:20 PM
A good day...

2 Board Press: 5 sets at 90% = 5/155; 3/185; 2/225; 1/255; 1/275; 1/265; 1/260; 1/260; 1/260 - this was a much better 2 board day... found a grove until I hit 275 and barely got it, but got it, and then worked down the the 260 which was a very tough working rep - the main thing is I found a grove with my set up, better leg drive today, and finding the weightless movement where the bar just seems to move effortlessly... which I regained with the 260 for the final 2 reps... good stuff

Standing Dumbbell Military Press - 4/10 = 10/30; 10/40; 10/50; 6/60

Chest Supported t-bar rows - 4/10 = 10/45; 10/90; 10/115; 6/125

Standing Ab Pulldowns - 4/10 = did 4 sets using a light jumpstretch band for variation

Did some dumbbell curls and shrugs inbetween the ab work

Today I also finally got a foam roller - up to this point I was using a medicine ball - money very well spent, maybe even better than my bands - I've been doing the Agile 8 and Upper 6 from DeFranco to start each session, and the foam roller is just gold - instant relief in my legs and back, and my hamstring that I tore feels like new finally... things are looking up on the flexibility/mobility front - now if I can just put this bench thing together...

11-12-2008, 11:22 PM
Changed it up today... I suck at depth on squats, so until I remedy this, I figure I need to lose the box squats so here's what happened...

Squats =10/135; 10/185; 6/225 - I actually went almost ATG on these and they killed me, but I know that with more practice this is long term gain... measured the box I've been using and it is 17" which is simply way too high for me, so this was a good change

Speed Deads: 10x1 @ 60% = instead did these against quaded monster mini bands - 3/135; 3/225; 3/275 - and I held each rep for a 10 count at the top to force my lockout a bit

Power Squats 3x10 = 10/135; 10/225; 10/315

DB Romanian DL's 3x10 = 10/50's; 10/60's; 10/70's

Well it has been a long time since I felt like puking after training, and this did session brought it all back... excellent!!!

I felt good, I actually found a squat grove with the low bar placement and found a good foot placement that worked... I was actually let down by my conditioning more than anything... felt winded with the 225 and really pussied out of my 10 reps... pretty poor mental strength day... but finally learning to squat!

the deads were awesome... was able to pop up against the bands, and the hold at the top helped me understand keeping really tight at the top, hopefully my deads will continue to improve... otherwise the power squats and RDL's went strong and tiring so good day again!

NOTE: the Defranco warm up is awesome and I think it is the reason I hit depth and felt good on squats... with everything loosening up I think it was easier to get to depth and not have to fight my muscles

11-22-2008, 07:57 AM
Well I ended up going away to a conference up in Northern Ontario at wonderful Deerhurst Resort... left Monday, came back Thursday and gotta say, I feel great! Body feels rested, mind got a break - did lots of drinking, met lots of amazing people, had great lectures, and just got a break I haven't had in too long. Tried to train while I was there, but all they had at the place we stayed was an old Nautilus machine that wasn't well maintained at all, so I mostly did some dips and chins and then stretched and foam rolled. That coupled with some time in the pool and sauna = no joint pain, and my muscles feel way better.

All in all, the break sucked mentally for training as I felt disgusting not making it in, but at the same time, I got a break that mentally has me back to a place that is balanced and honestly more determined that ever.

On a side note, the best lecture at the conference was from retired Lt Col. Dave Grossman - he has written several books, including a Pulitzer nominated "On Killing". I've read a couple of his books and they were eye opening, but his lecture was awesome and inspiring - never felt myself so moved and inspired by a lecturer - if you get a chance to listen to this guy do it!!!! Okay I'm off my soap box. Training resumes today - lets SFW and get that 315 bench! and 500 deadlift! and 315 squat!

11-24-2008, 09:46 PM

Speed Bench 6x2 @65% = sets with 185 - these went extremely well... the weight felt light and moved very smoothly and under control... speed varied though throughout, which was a bit strange, but finally getting a set up I like when I get under the bar, and had another solid session here

Chins 4x6 = 6/bw; 4/bw+10lbs; 5/bw; 4/bw - crappy chins, just bad day with these... to boot my elbow was killing me during these...

Dips 4x6 = 6/bw; 6/bw+20lbs; 4/bw+30lbs; 7/bw - really happy here, dips are coming along nicely... far off from my previous PR's of 100lbs back 5 years ago, but this has seen real progress

Was supposed to do EZ Bar Skull Crushers, but my left elbow was in bad shape, so instead did these;

Panora Press 4x10 = 10/40; 10/40; 10/60; 10/90 - these actually seemed to stretch out my elbow and I felt my tries really locking out better than they have in a while, these will be a staple in my training for a while

Cable Ab Pull Downs 4x10 = 10/75; 10/75; 10/75; 10/75

I super-setted the Chins and Dips as well as the Panora Press and Ab Pull Downs.

A good day back after a week off. Hopefully I can build on this workout and move to some serious PR's this week...

11-24-2008, 09:56 PM
He's Back from up North! Welcome home bro.;)

11-24-2008, 10:03 PM
He's Back from up North! Welcome home bro.;)

BB, ya made me actually laugh and spit up my PWO shake... I'm like I'm back from up north? I'm not f#$%ing Santa? oh snap I wrote about going to Deerhurst... yeah I'm tired and stupid... thanks for reading!

12-02-2008, 11:56 PM
Well, I suck... got sick last week and worked a couple of intense 24 hour straight days separated by 5hrs of sleep, then went to Pittsburgh and experienced my first black friday... UNBELIEVABLE!!!!! So busy and insane! But I'm a huge Steelers fan and this was my first trip there so it was cool. Didn't make it into the city, but stayed up in North Pitt and Grove City - the people are so freakin' nice, my old lady and I were very happy!!!!

So today was a continuation of training and here's what happened...

Deficit Deads (from 4" box)= work up to new 1RM - 5/205; 3/240; 2/280; 1/320; 1/360; 0/400; 0/400; 1/380 - well considering my poor consistency, this went well up to the 400; both attempts never made it past my knees, but then the 380 is a PR and it was hard, but the 2 attempts at 400 tore me up so all in all, this was a successful end to this mini cycle!

Goodmornings - 4x6 = 6/135; 6/175; 6/215; 4/245 - very happy with these, they have gone up substantially and seem to be on pace to get back to doing this with meaningful weights...

Then I super-setted the following:

45 degree back raises - 4x6 = 6/bw; 6/bw+monster mini band resistance; 6/bw+monster mini band resistance; 6/bw+monster mini band resistance

weighted sit-ups - 4x10 = 10/bw; 10/bw+25lb plate behind head; 10/bw+25lb plate behind head; 10/bw+25lb plate behind head

Plus I did some bicep/forearm work.

Considering, I'm not doing the consistent work, this was still a good session and I need to keep going... good times ahead!

12-05-2008, 11:52 PM
Well, nothing like getting pinned to start the weekend...

Supposed to work up to 1RM in 2board Press = 5/145; 3/175; 2/205; 1/235; 0/265 - well this was funny as hell... everything went very well, the 205 was sickeningly fast, the 235 jumped, then I had trouble unracking the 265, which should have been the first sign for me to stop, but I said WTF, unracked it, brought it down, pushed it up almost to lock out and then boom, pinned... inconsistency has caught up and kicked me square in the nuts...

These done as giant sets

DB Military Press 4x6- 6/40; 6/50; 6/60; 3/70

Cable Rows 4x6 - 6/100; 6/130; 6/160; 4/200

Cable Ab Pulldowns 4x10 - 10/90; 10/90; 10/90; 10/90

Not bad accessory work, all in all, the only good thing really is that I did the session... this is simply embarrassing...

12-10-2008, 11:11 PM
Today was a good day... instead of doing the dynamic stuff, I've decided to have a repetition squat day to work on my squat as it sucks and until it becomes worth talking about, I need some work... been a very long week, worked 24 straight hours, got 2 hours sleep, worked 12 hours yesterday, got 8 hours sleep, 10 hours today and then hit the gym... so here's how today went...

Squats = 10/135; 5/185; 5/225; 5/245 - not great numbers, BUT I went deep, and focused on my form, I'm happy with this!

Speed Deads 10x1 at 65% = instead I did this - 5/135; 5/275; 1/325; 1/415 PR!!!!!! well I have neglected this training day in general, so with a good squat session, I felt like lets hammer the deads, and they all moved FAST, which is awesome, so decided f@#$ it and hit the heavy dead, and it moved very quickly and was easily locked out and I was like I got another 20 to 30 pounds in me, but lets not ruin a great thing! Very happy...

Romanian DB DL's - 4x6 = 10/40; 6/60; 6/70; 6/80

Hanging Leg Raises - 3x10 = 10/bw; 10/bw; 10/bw

A PR deadlift is something for me to take very happily, especially considering that I have been burning myself out, and training to sporadically, so what ever I am doing is working, and imagine if I did things properly - 500 dead in no time.

I think that half the issue is fear. When I squat and bench, I'm afraid of getting pinned and dumping the weight, yet when I deadlift I just don't care and hammer the weights... that was my epiphany today... very strange...

Now just have to deal with some shoulder and elbow tendonitis, but I gotta say, 1 week of the ETS I ordered has helped my elbows tremendously, so now we just have to see if the results are real or perceived!

Onwards and upwards!

12-15-2008, 10:11 PM
Here's today's results...

Speed Bench 6x2 at 55% = used 155 for all the sets... probably the fastest I've moved the weight, plus I warmed up with 135 for sets of 10, 10, 5 with no rest between movements going illegally wide, normal and close grips... so a good start

Chins - 3xmax = 6/bw; 5/bw; 5/bw

Dips - 3x10 = 10/bw; 5/bw+25lbs then 5/bw; 10/bw

Tate Presses 3x10 = 10/20; 10/30; 2/40 - and the bottom fell out... on my second set I felt something pop in my left elbow, followed by extreme pain and weakness... no idea what it is, but it sucks...

Cable Ab Pulldowns - 3x10 = 10/90; 10/90; 10/90

My elbow is killing me, hurts to extend... already was having trouble as I can't straighten my arm at all, but now I can straighten almost completely but hurts like hell now... playing with the idea of a hospital visit if it continues tonight, otherwise have to head to the doctor ASAP... gotta love this game!

12-16-2008, 10:07 AM
Damn. Sorry to hear that bro. Hope you heal up fast. Take care.

12-17-2008, 09:54 PM
Thanks BB!

Today went something like this:

Rack Pulls - work up to a 1RM = 5/225; 3/275; 2/315; 1/365; 1/405; 1/450; 1/405; 1/405... I'm very happy with these results... the 450 was excellent and I pulled this better than the last time I tried these 5 months ago... on top of that, my left elbow felt really good... seems I have better range of motion, and just pushing/extension type movements are the only trouble for it... plus I pulled without a belt (still without) and found finally that my core strength is decent as I felt stable in the movement... VERY HAPPY here!!!!

GHR -3x10 = 10/bw; 10/bw; 10/bw - constantly getting better at these, I'm needing less and less push from the floor to get these, and especially with my elbow now, today I had to strain for these and it was great!

45 Degree Back Extensions 3x10 = 10/bw; 10/bw+Purple Jumpstretch; 10/bw

Situps - 3x10 = 10/bw; 10/bw+30lbs; 10/bw+30lbs

Did some hammer curls, and extra stretching for my arms... elbow isn't too bad, and I think intelligent training and rest will be the key with upper body - movements might be limited, but so is the price for the future...

Any Ottawa peeps reading this, check out the "WBB Ontario Meet" thread... looking for a good place in the East to train when I go up next week!

12-24-2008, 06:10 PM
Well I've decided to take my training in a slightly different direction now... because work is stupidly busy, I think that that a 3 day/week approach is the better route to go right now... and in that vain I feel 2 changes will be simple yet effective to keep my strength going in the right direction:

1) No more dynamic work for a bit, going with military press, bench, squat and deadlift days instead, rotating the 4 sessions on a 3 day/week rotation

2) using the 5/3/1 method for the heavy lifts and keeping everything else.

My thoughts are simple... all my technique will get work, and the lifts themselves will get worked more regularly which I need for success.

So here's bench day...

Bench - 3x5 = 20/115; 5/195; 5/205; 3/225 - final set showed me that my elbow is still messed, was doing alright but this pushed me back a bit, but still a good session

Incline Dumbbells - 3/10 = 10/60; 10/70; 10/90

Dumbbell Rows - 3/10 = 10/60; 10/80; 10/90

Cable Ab pulldowns and bicep work to finish - I think that this 5/3/1 method is going to be good... used a realistic decrease of my bench for a starting point to develop the percentages and can feel this is going to be a trip...

Went to the YMCA here in Orleans... Monday night basketball time - f%^&ing curl jockey's everywhere! frustrating as hell, but most stayed out of my way thank god! Merry Holidays indeed lol

12-24-2008, 06:36 PM
Another day at the YMCA, and much better atmosphere... nice people there to lift!

Squat 3x5 = 10/135; 8/185; 5/225; 5/245; 5/265 - amazing what different scenery does, been a long time since I did good heavy squats and did them properly, my form lagged on the last set after about 3 reps, but still, moving in the right direction finally... especially considering 275 was my last max I could get to depth, and it was a grinder

Leg Press 3x10 = 10/200; 10/300; 5/400 + 4/340 = this was a cool leg press machine, and it was tough as hell, walking will be trouble Christmas morning!

Romanian Dumbbell D/L's - 3/10 = 10/60; 10/70; 10/80

Hanging Abs 3x10 at bodyweight

Another good session, squats finally feel like they are being done properly... I'm glad that the work is paying off!

Merry Christmas to All!!!!!!!!!!!!!! Happy Holidays!!!!!!!! Wishing you all a healthy new year full of joy and happiness for you and your families!!!!!!!!!!!!!

12-27-2008, 02:49 PM
Nice Squats Husky!;)

Merry Christmas and Happy New Year!

01-06-2009, 08:03 AM
Wow, what a difference 2 weeks makes... got sick as hell with a chest and double ear infections... couldn't breath without coughing and couldn't hear much - which was good for tuning out the wife lol. But finally, last night got back to it... felt a little off, but I think that 's just the come back... I lost like 15lbs over the course of the 2 weeks so not a good show here...

Standing Military Press 3x3 - 3/125; 3/135; 4/140 = pretty good for me I think, I adjusted my sets to fit into this week being the 3's in the 5/3/1 set, and endurance was really the limiting factor... I'm happy, but we'll see if I need to adjust down again, good thing was no elbow problems

Chins 4x5 = 5/bw; 5/bw; 4/bw; 4/bw - these sucked huge, had to use a monster mini band for assistance on every set

Dips 4x10 = couldn't do them, my elbow said no on the first rep, so I did a bench dip instead, doing the 4 sets of 10 with BW, better than nothing, and actually seemed to make my elbow happier

Diesel Press 4x10 = did these instead of extension type movement = 10/ez curl bar; 10/65; 10/65;10/65 - these were awesome!!!!! They were harder than I expected and totally torched my triceps and shoulders... excellent feeling, plus it was great bicep work... these are a keeper until my elbow is better!

Ab Pulldowns 4x10 = instead of using a cable I used a purple light band and monster mini together for all sets, love this variation and may use it for a while as a change

So, on one had disappointing as my chins and dips were garbage, but I did find a cool exercise that I think will fill in some gaps... we'll see

Tomorrow, I try a crossfit type session to get my GPP up... yes WTF LOL

01-07-2009, 08:05 PM
Interesting workout. One question....what are Diesel Presses ? Sucks about your elbow....

01-07-2009, 11:51 PM
My first attempt at a crossfit session yesterday, didn't feel like it killed me until I began warming up for today's session... still not a bad day

Deadlifts 3x3 (80, 85, 90%) - 10/bar; 5/135; 3/225; 3/315; 3/335; 3/355 - these were strong, but I could feel the toll of yesterday with the body squats and running... was going to try to rep the last set but decided not too...

GHR 4x10 - did one set but couldn't get properly anchored so did leg curls instead :(

45 degree extensions 4x10 - 10/bw, added light jumpstretch band for final 3 sets of 10 for all

Foam Roller situps - 4x10 - all done with bodyweight

Good day I think, this 5/3/1 program is awesome, I can see how success comes with patience so hoping to get things rolling over the next few months... as for the crossfit stuff... going to keep at it cause, once this gets easier I can see benefits will come aplenty...

01-07-2009, 11:55 PM
Here's a video of the Diesel Press... I guess Joe Hashey and the Diesel Crew guys actually call them grappler presses, but I remember them as Diesel Presses lol


I used an EZ curl bar, and start it as a curl into a reverse press... I love em... Hashey does a couple of good variations in this video...

01-07-2009, 11:57 PM
Here's how the Diesel Crew guys were doing them with the swiss bar...


hope this helps bro!

01-08-2009, 08:44 PM
Cool exercise. Might try it soon. Don't know about my right shoulder though.......

01-10-2009, 09:36 PM
Not a bad day... tired and had to rush it but good results...

Bench 3x3 (80-85-90%) = 10/135; 3/205; 3/225; 3/235... it's bizarre but I feel strong up until the last rep... the third rep on the last set almost had to be ground out... my endurance is in the toilet I guess...

Dumbbell Rows 3x10 = 10/60; 10/70; 10/80

Dumbbell Incline Press 3x10 = 10/60; 10/70; 7/80

Both the rows and inclines weren't great... suppose to do 4 sets but ran out of time with the gym closing.... the inclines were the same as bench ran out of gas, and the rows I just went too conservative... but this is probably all good in the long run... the rows especially are coming along really well as the 80's were quite easy, which is a good sign... also didn't do any abs or bicep/forearm work because of time, will make up for that tomorrow.... what was really good is no pain in my elbow on the bench so hopefully a sign of good healing in the arm

Tomorrow going to give the crossfit stuff another try and see how it goes...

01-10-2009, 09:48 PM
Bench 3x3 (80-85-90%) = 10/135; 3/205; 3/225; 3/235... it's bizarre but I feel strong up until the last rep... the third rep on the last set almost had to be ground out... my endurance is in the toilet I guess...

Could be your Triceps need some extra work?

Just guessing.......

01-12-2009, 09:57 PM
Yesterday, went and did the Crossfit thing again... did better this go, actually did it as originally prescribed and was able to do another cycle for a total of 10 in the same time... total of 120 pushups and 120 bodyweight squats along with running...

But today, my lower body told me to F^&% off... felt pretty tired, but still not too bad a session:

Squats 3x3 (80-85-90%) = 10/185; 3/245; 3/265; 3/285... again, the last rep at 265 and then the 285 felt high... I need to get some video or a training partner to help with my depth... it seems like I'm blocked mentally from dropping into the hole when things get heavier... thoughts are welcome on this... it is what really is holding me back from a real squat... yes probably being a pussy is what is holding me back... but anyway for me to loss the vajajay would be helpful

Leg Press 3x10 = 10/3plates a side; 10/5 plates a side; 4/8 plates a side - got a little over excited to jump to the 8 plates, but hey was feeling good lol

Romanian DB Deadlifts 3x10 = 10/50; 10/60; 10/70

The squats were definitely harder with this day following the crossfit day but at the same time this is going to get some toughness into me which I'm lacking these days in gutting out the sessions.... and I think the improved fitness will in the long run really help me reach some of my strength goals, especially getting a legit 315 squat to proper depth...

01-14-2009, 09:51 PM
Good times today...

Military press - 5/3/1 (75-85-95%) = 5/115; 3/135; 4/145... really happy with this... had to clean the weight and set it up, and then it felt great... much better than last week, and I now see that I picked a good starting weight for this cycle...

Supersetted the following:

Chins 4x6 = 6/bw; 5+1/bw; 4+1/bw+10lbs; 2/bw+20lbs + 2/bw

Dips 4x6 = 6/bw; 6/bw+10lbs; 6/bw+20lbs; 9/bw

These went really well considering just 7 days ago I couldn't do the dips and my chins sucked... but the chins definitely bug my bad elbow, even with a neutral chin grip... but being smart with these movements is key, and I think using the 2 weeks leading up to these low rep sessions to master using my bodyweight and form will mean long term health and success

Diesel Press 4x6 = 10/ez bar; 6/65; 6/85; 8/85

Band pull-down abs - 4x10

I'm loving these diesel presses... these were tough to finish the session and my biceps and triceps are better for it...

I'm happy with this day, will be interesting to see how I feel tomorrow with my cardio complex...

01-17-2009, 09:33 PM
The results are in...

Deadlift 5/3/1 = 5/300; 3/340; 2/380... totally excited about these results... first off, my grip seems to be strong throughout this, so not going to hurt me at these weights... second I felt GREAT pulling, thought I might get a third rep at 380 but couldn't keep my back flat... so need a belt i think... can't wait for mine to arrive...

GHR 4x6 = got all 6 at body weight and these are actually mostly me pulling up without assistance, so finally starting to get real strong hams (for me) and focusing on these has been key

45 Degree back raise 4x6 = 6/bw; 6/against purple band; 6/against purple band; 6/against purple band

Weighted sit ups 4x10 = 10/bw; 10/bw+30lbs; 10/bw+30lbs; 20/with foam roller under low back

A good session... my deadlifts are definitely coming along, that 380 for a double was great, moved extremely quickly of the ground... but lock out was an issue a bit... had to grind the pull back of my shoulders... I think 2 weakness that I have to address are upper back strength and low back strength... I don't do enough for my low back intensity wise, and I think that because I'm so crappy at chins, I don't get enough upper back work... so I think that on chin day I'll add either power shrugs or something in that light... we'll see... I also foam rolled my biceps, triceps and forearms... they feel great now... going to do this every so often I think, but not sure of the wisdom of this... will have to ask around here I think... anywho, off to watch the fights!

01-18-2009, 08:33 PM
Congrats on the STRONG pulls Husky. ;) Keep up the great work!

As for the "weak" back areas.....I would just keep plugging at it. Maybe work on some other core exercises (GMs, Zerchers, SLDLs etc...)


01-20-2009, 01:47 AM

Bench 5/3/1 = 15/135; 5/195; 3/225; 0/250 = I think all the shovelling the last 2 days caught up with me... the 225 felt heavy, and I got 2 with the 250 but had a spotter that I can't say took his hands off the bar so they don't count... My bench is the most conservative of all my calculation reductions for this 5/3/1 template and seems to be trouble recently... We'll see how this goes with the new cycle, but have a feeling may have to reduce my numbers again so this works properly

Incline dumbbells 3 x 6 = 6/70; 6/80; 0/100, got the 100's half way up and my body said "shut up and row"

Dumbbell Rows 3x6 - 6/70; 6/80; 6/100 - something worth writing... the 100's felt light which was great... these are finally something good to discuss today lol

All around not good today... felt tired once I got into the session and the results show poorly... but I still felt like I went through a good session physically, so I know I strained here...

I also foam rolled my arms again... this has been good thus far, so I'll try to keep conservative with this so I don't mess up my arms more, but so far - better extension and pain is lessening, fingers are crossed!

BulkBoy, you are probably right about staying the course... will give it some time and keep working on form to see where it goes! Waiting for your next squat PR in the mean time!

01-20-2009, 01:47 AM

Bench 5/3/1 = 15/135; 5/195; 3/225; 0/250 = I think all the shovelling the last 2 days caught up with me... the 225 felt heavy, and I got 2 with the 250 but had a spotter that I can't say took his hands off the bar so they don't count... My bench is the most conservative of all my calculation reductions for this 5/3/1 template and seems to be trouble recently... We'll see how this goes with the new cycle, but have a feeling may have to reduce my numbers again so this works properly

Incline dumbbells 3 x 6 = 6/70; 6/80; 0/100, got the 100's half way up and my body said "shut up and row"

Dumbbell Rows 3x6 = 6/70; 6/80; 6/100 - something worth writing... the 100's felt light which was great... these are finally something good to discuss today lol

All around not good today... felt tired once I got into the session and the results show poorly... but I still felt like I went through a good session physically, so I know I strained here...

I also foam rolled my arms again... this has been good thus far, so I'll try to keep conservative with this so I don't mess up my arms more, but so far - better extension and pain is lessening, fingers are crossed!

BulkBoy, you are probably right about staying the course... will give it some time and keep working on form to see where it goes! Waiting for your next squat PR in the mean time!

01-22-2009, 10:25 PM
Today I manned up....

Squat 5/3/1 = 10/135; 5/235; 3/265; 2/295... this was a great squat day for me... the 265 was low, adn the 295 was just as low into the hole, even got a second rep, felt like I could get a third, but didn't want to push my luck...

Leg Press 4x6 = 6/3 plates a side; 6/5 plates a side; 6/7plates a side; 3/7plates a side

Romanian DB Deadlifts 4x6 = 6/60; 6/70; 6/80; 6/90

Hanging Leg Raises 3/10 = all done with bodyweight

Very happy today, the squats went better than I even hoped and now seem to be headed in the right direction again... starting to get the pushing the knees out... also actually squatting without the box has been great, might return to it later once I have a great squat for variety, but at this point feel like I'm doing things properly... continued to foam roll my arms which is working very well... good day to be certain...

01-26-2009, 09:14 PM
Nice Squats Husky. You'll be passing me in no time. ;)

01-27-2009, 11:29 PM
Thanks for the kind words BB...


Military Press - 3x5 (75-80-85%) = 5/120; 5/130; 6/140... these went really well, and I''m remembering how much I enjoy pressing overhead... looking forward to getting some big numbers with this eventually...

Chins 3xmax = 6/bw; 5/bw; 6/bw

Dips 3x10 = 10/bw; 10/bw+purple band resistance; 10/bw

Diesel Press 3x10 = 10/65; 10/85; 10/85

Cable ab Pulldowns 3x10 = 10/80; 10/110; 10/110

Actually a really good day, felt great, the Military Pressing is going well, my elbow is feeling way better, and my chins are actually coming along... the numbers are deceptive there but they felt really good... I think alot has to do with feeling rested for the first time in a while too... and I foam rolled the old bicep again, and it is making a huge difference still and not doing anything negative so I think I'm really onto something here... we'll see

01-27-2009, 11:41 PM
I think you would benefit from a little for lat-work. 100 reps a week is what I aim for, also maybe some more rear-delt stuff. Other than that just keep at it, stick with this for a while and you're going to be a strong mofo.

01-28-2009, 12:04 AM
Thanks Dingus... the good thing about my rear delt work is I warm up with the Diesel Crew 2 min shoulder warm up and do band pull aparts before every session...

What do you think about adding? I thought about maybe adding shrugs to the mix, but I'm not sure what to do... on Bench day I do Kroc style DB Rows... all open to suggestions!!!!!

01-28-2009, 09:08 AM
I really like chest supported rows and cable lat-pulls. Whever I push the back stuff real heavy my bench and deadlift respond very well.

01-29-2009, 09:58 PM
Shrugs would be good. BB or DB. Actually, both would work for you. Heavy. Just don't cheat too much.

As for my next Squat PR - you might have to wait for awhile. Sorry.

Cheers. Keep moving forward.

01-29-2009, 10:28 PM
Today went like this...

Deadlifts - 3x5 (75-80-85%) = 5/310; 5/330; 5/350... good results here; my grip has been great and I think I had more in me, but the bloody snow shoveling is killing me lol

Zercher Good Mornings - 3x10 = 10/95; 10/115; 10/115... these were stinking hard... decided to do these in stead of GHR's for the next 3 weeks; I figure this might help my upper back get some extra work, and it seemed to as well as really stressed my hamstrings

45 degree Extensions - 3x10 = 10/bw; 10/bw; 10/bw

Situps - 3x10 = all done on a foam roller

Really happy with today's work, everything seems to be going well and I just feel good during my sessions. My grip has been great lately, and I did some bicep work along with my arm foam rolling which seems to be helping my elbows and arms in general.

Can't wait to bench!

02-02-2009, 09:18 PM
been pretty busy at work, and now have a cold which was enhanced by 5 hours of shoveling snow off my roof... fun times... I'm pussying out, even after reading travis bell's "I'm in the gym no matter how sick" post lol... have to let the body recover or I end up in a never ending circle of sick and miserable... the up side is all the shoveling actually seemed like some GPP work... my whole body is killing me today... I figure another day and jump back into it... bring on the neocitrin, ETS and sleep!

02-02-2009, 09:57 PM
been pretty busy at work, and now have a cold which was enhanced by 5 hours of shoveling snow off my roof... fun times... I'm pussying out, even after reading travis bell's "I'm in the gym no matter how sick" post lol... have to let the body recover or I end up in a never ending circle of sick and miserable... the up side is all the shoveling actually seemed like some GPP work... my whole body is killing me today... I figure another day and jump back into it... bring on the neocitrin, ETS and sleep!

That sounds like the right plan bro. Get some rest. Canadian winters are a Bitch!:D

02-02-2009, 10:18 PM
Whats a diesel press?

02-03-2009, 08:01 AM
Hey Dingus... if you go to posts 22 and 23 in my log i posted a couple of vids of them... I guess they are called grappler presses... but this confused me with using the grappler machine... anyway check those out!

02-09-2009, 09:24 PM

Bench 3x5 (75-80-85%) = bar, 20/135; 5/185; 5/205; 4+1/225 - this session felt heavy as hell... after a week of being off with flu and feeling generally bad, I haven't slept well in a couple of weeks and seems like it caught up today... still not bad I guess... the 225 started well, but my fifth rep wasn't clean at all and the spotter had to touch it a couple of times so only 4 clean reps, but that's better than my last foray... I didn't increase the weights for this cycle as i think I was a little high the last time around and this time it feels more manageable.

Incline DB Press 3x10 = 10/70; 5/80

DB Rows 3x10 = 10/80; 6/100

I just had nothing left here... after the first set, I felt terrible and the second sets of both these confirmed I suck today.

tried to do some bicep and ab work but no dice.

The only good thing I'm taking from all this is the knowledge that I need to foam roll even if I don't train... i did nothing all last week, and my warm-up today with the foam rolling killed me... pathetic yes, but I also feel much better, especially my arm which the rolling is improving by leaps and bounds.

A side note: my neck is fubar'd, I've been spending about 40hrs a week the past 3 weeks sitting in a car and driving and it has killed my neck, which also seems to be zapping my energy

A further side note: I'm full of bullsh*& excuses today and just need to shut my pie hole and suck it up :disagree:

Tomorrow I need to do some cardio and extra bi-tri-ab work just because of today

onto tomorrow...

02-09-2009, 09:49 PM
It's OK to bitch. Everyone has to do it once in awhile.

The main thing is that you did something. Persistance will get you thru anything. ;)

02-09-2009, 09:54 PM
It's OK to bitch. Everyone has to do it once in awhile.

The main thing is that you did something. Persistance will get you thru anything. ;)

True That!!!!

How's the injury front BB?

02-14-2009, 07:24 PM
since monday bench, haven't been in the gym... work has been stupid among some other personal stuff... more excuses but no lifting... been really tired this week too... at any rate, plan is squats tomorrow so let the pain and growth begin... also throwing around the idea of entering the comp. taking place in Toronto in May... not sure if I have the balls to put together a good training cycle and even put together some respectable numbers... but we'll see, filter's back on and that's enough out loud thinking for today!

02-16-2009, 10:05 AM
also throwing around the idea of entering the comp. taking place in Toronto in May... not sure if I have the balls to put together a good training cycle and even put together some respectable numbers...

Of course you have the Balls mate! It would be cool to see you there. Keenan and Shawn are great guys and they can help you with your lifts.:) PM ShooterX, I'm sure he would write up some cycles for you.


02-16-2009, 09:47 PM
So today sucked but was done... to flipping tired but not bad I think...

Squat 3x5 (75-80-85%) = 5/235; 5/255; 3/275 - just ran out of gas, and my form sucks... have some video for comments in another thread in a few minutes

Leg Press 3x10 = 10/315; 10/495; 10/495

Romanian DB D/L 3x10 = 10/70; 10/80; 7/90

Hanging leg Raises 3x10 = all sets at bw

then did some more foam rolling and bicep stuff...

Check out the videos if you're reading and give some hints... I need them!!!!!

02-17-2009, 09:46 PM
Where's da vids bro?.........

02-17-2009, 09:58 PM
Here's the link to the video thread!


02-19-2009, 09:24 PM

Military Press 3x3 (80-85-90%) = 3/130; 3/140; 3/150... not bad, but gotta be patient

Chins 2xmax = 6/bw; 5/bw

Neutral V-Bar Pulldowns 2x10 = 10/150; 10/150

Dips 3x10 = 10/bw; 10/bw; 6/bw

Cable Ab Pulldowns 4x10 = 10/100; 10/100; 10/100; 10/100

Not a bad day, I need to push my back so instead of doing multiple sets of crappy chins, I did 2 good sets and then do a cable pulldown to create more volume - felt really good... dips weren't great, third set crashed as my left elbow wasn't happy, so I ended it at that instead of doing the 4th set... gym closed before I could do some extra tricep and bicep work

Progress continues...

02-19-2009, 09:52 PM
slow and steady bro.......slow and steady. Rome wasn't built in a day...lol ;)

02-23-2009, 10:08 PM
Today was Dead Day and it went something like this...

Deadlifts 3x3 (80-85-90%) = 5/135; 5/225; 3/330; 3/350; 2/370 - not too bad, couldn't lock out my final third rep for the 370 tonight, that sucked but still good stuff... have video uploading so I can get some more form advice...

Zercher Goodmornings 3x10 = 10/95; 10/115; 10/135

Incline set-ups 4x10 = 20/bw; 20/bw; 20/bw; 20/bw

45 Degree Incline Extensions 3x10 = 10/bw; 10/bw; 10/bw

Pretty good day... I think that the Zercher's are doing the job at not only hammering my hamstrings, but also my upper back... my hamstrings were quivering and my upper back was really working at keeping my shoulders back... very good feeling... as such, I think that just doing the bodyweight extensions is smart for overall health, still keeping good volume but not overdoing it.

Also did some bicep work and extra rear-delt stuff... actually happy about today... on to tomorrow!

02-23-2009, 10:20 PM
Here's the link to my deadlift video critique thread:


02-24-2009, 06:29 PM
Today was Dead Day and it went something like this...

Deadlifts 3x3 (80-85-90%) = 5/135; 5/225; 3/330; 3/350; 2/370 - not too bad, couldn't lock out my final third rep for the 370 tonight, that sucked but still good stuff... have video uploading so I can get some more form advice...

Zercher Goodmornings 3x10 = 10/95; 10/115; 10/135

Incline set-ups 4x10 = 20/bw; 20/bw; 20/bw; 20/bw

45 Degree Incline Extensions 3x10 = 10/bw; 10/bw; 10/bw

Pretty good day... I think that the Zercher's are doing the job at not only hammering my hamstrings, but also my upper back... my hamstrings were quivering and my upper back was really working at keeping my shoulders back... very good feeling... as such, I think that just doing the bodyweight extensions is smart for overall health, still keeping good volume but not overdoing it.

Also did some bicep work and extra rear-delt stuff... actually happy about today... on to tomorrow!

Solid work there bro. I see you're lov'n the Zerchers.......:evillaugh:

Keep up the great work.:ninja:

02-26-2009, 11:23 PM

Bench 3x3 (80-85-90%) = bar; 10/135; 5/185; 3/205; 3/225; 2+2/245... so today I discovered elbow tucking and getting air in the belly... in it meant my bench jumped out of my hands... this was ridiculous what I've been missing... up until the 245 - because this was all new, my form was messed and my spotter touched the last 2 reps so can't call them clean... either way, suddenly I'm feeling happy with doing bench!!!!!

DB Rows 3x10 = 10/80; 10/90; 10/100 - these were a mofo... I earned every rep with the 100's and feel good about having pushed myself with this... a huge mental victory here today

Incline Hammer Press 3x10 = 10/45; 10/70; 9/105 - decided to do these instead of dumbbells, and my shoulders were better for it as were my elbows... really felt this in my chest and tri's too

I'm really happy with today... had some mental staying power and figured out a couple of things in my bench that are so simple but I just haven't figured out!

No video of my bench as I haven't got any way to rig the camera, but will try to figure out something in the future...

Looking forward to squats!!!!!!!

03-02-2009, 09:56 PM
Today was interesting...

Squats 3x3 (80-85-90%) = 3/255; 3/275; 2/295 - enjoy the video, does justice to this session that words can't... got freakin' owned on my final set, couldn't complete rep 3... no idea what the block is for my form on squats... look for the thread and have a laugh like a did! :whiner:

Power Squats 4x10 = 10/machine; 10/90; 10/180; 5/270 +5/270 - did these instead of leg press, got down low because of crappy squats, the weight is just the total plates added, the last set went 5 and then turned facing into the machine and pumped out the final 5, these were hard but worth it

Romanian DB Deadlifts 3x10 = 10/70; 10/80; 10/100

Abs and Bicep stuff...

Well another humbling squat day, at least I'm putting time under the bar... the video is very humbling in so far as I suck at these more than I already figure, but at least now I'm getting it out there and getting help... onwards and upwards

03-02-2009, 10:09 PM
here's the week 11 video advice thread


check it out and comments wanted!

03-09-2009, 10:18 PM
Today was a good day...

Military Press - 5/3/1 (75-85-95%) = warm ups, 5/120; 3/140; 2/160... this was a great work up... for the longest time I was doing push press and have started doing the stricter Military Press only recently... this 2/160 set is a great accomplishment as the first rep went up without a problem and the second one was a grinder that I just stuck with and got... I'm really happy with this... especially with a week off due to work and sickness

Chins 2xmax = 6/bw; 4/bw

Dips 2xmax = 14/bw; 12/bw

V-bar pull downs 2x6 = 6/165; 6/210 +Neutral Bar wide grip pull downs 10/150

Smith Machine JM style press (Kaz Presses?) 2x6 = 6/95; 15/135; 15/135

Well my accessory work is making a transformation on military days... I think that in general my back and tri's are weak so I believe if I hammer the chins and dips in two sets and work and getting reps, especially in the chins, my strength will benefit greatly... by adding in the additional sets of pulldowns and the tricep work, volume and stricter movements will only help...

the smith Kaz presses were really great... my elbows felt great, not bothered, and my triceps got hammered, hopefully onto something here... time will tell... but today was a great day!!!

03-10-2009, 08:50 PM
Congrats on the Military Press mate! I would like to be able to do 160 strict. haha. Ya, I'm working on it........

Keep up the great work you hoser! :)

03-15-2009, 07:40 PM
Well, before I get started, I just want to say thanks to everyone who's read the log and helped me out withmy squat and deadlift videos, providing advice and comments... the advice hasn't gone unheeded and unappreciated... I'm hoping that it will mean better progress and killing PR's, and as you'll see from today's session... things are on the rise... sorry that I've not got any videos today, forgot the camera, but I digress..

Deadlifts 5/3/1 (75-85-95%) = 5/135; 5/225; 5/310; 3/350; 1/390... this was the way to jump back into the saddle... I did a bunch of things differently today... I set myself up for the lift, land-marking my grip, getting the bar in closer to my shins today, and then I simply stood up straight, got a belly full of air, and then just grabbed the bar and pulled... for the pulls I focused on keeping the bar closer than before to my legs, pulling them up my legs and focused on keeping my head up the whole time, kept my big toes up to keep on my heals (yes Vincent, I listened to the bench specialist LOL)... the results were that the weights flew up and I solved my lockout stuff... the 390 jumped up and took some work to lock out but got it... felt like I might get another rep but it just didn't feel right today.... either way great session... the belly full of air is going to take some getting use too... wore me out a bit lol... but finally felt like I knew what I was doing...

Goodmornings 4x6 = 6/135; 6/155; 6/185; 6/225... dropped the zerchers and brought my grip in like I plan on using in my squat... the result was a better control of the bar, and more stable movement... the 225 was crazy hard though

GHR's 2x10= 10/bw; 10/bw

DB Swings 2x20 = 20/40; 20/40

The GHR's and DB swings are another change, but it's getting back to basics with the GHR's, found that these really strengthened my hamstrings and helped my knee's which haven't been happy as of late, and the DB swings were just for fun, and they were much harder than I'd expected, really felt them in the posterior chain, so these are permanent stays now...

Incline Situps 3x20 = 20/bw; 20/bw; 20/bw

In all a great session, feel like I really got the deadlifts figured out, and back on track, and feel like the accessory work today is the best fit, as I plan on adding front squats to my squat day as accessory to help my form... so time will tell as always...

Onwards and upwards!:strong:

03-16-2009, 08:28 PM
Great Workout bro! Lookout 450! Keep it up. ;)

03-16-2009, 09:30 PM
Thanks broski!

Today did a conditioning circuit...

10 x rack chins
10 x bodyweight box jumps onto a bench
10 x push-ups
1 min sprint + 1 min walk

was able to do 4 cycles with minimal rest and felt better but it wasn't easy lol, finished off with 5 min walk

03-17-2009, 09:57 PM
Today was a good day...

Bench - 5/3/1 (75-85-95%) = 5/185; 3/225; 2/255 - bench felt amazing today, the 255 was a bit deceiving, because I couldn't tell if he touched the bar - he said he didn't and both reps were clean, but can't say these are 100% good... however, my form is finally coming together, so this will fall!

Incline Hammer Press 3x6 = 6/70lbs per side; 6/115lbs per side; 3/160lbs - 160 was a dream but it went better than I thought, so good stuff here

DB Rows 3x6 = 6/90; 6/105; 6/110 - PR's BABY!!!!!!!!!!!!! best rows I've done and no lawn mower starting so really happy

Today was just a good day, can't say much more than getting the bench technique better and Row PR's!!!!!!!!

03-22-2009, 08:22 PM
God bless Sensei and Squat RX...

Today, I've done what I intended and dialed down the ego and got my squats back to basics, and it went like this...

Squats 3x5 = 5/135; 5/225; 5/225; 5/225... weight wasn't anything significant, but I worked my form, worked my form and worked my form... watched a bunch of the Squat RX and it paid off... need to open up my hamstrings and groin better, and by bringing in my grip on the bar, I was able to keep tightness, plus by keeping my head up, I maintained my arch throughout... now I forgot my camera again to get the visual truth, but I also set the pins low so that I'd hit the bar down to make sure I was low... all this focus on form was killer, and even the 225 was putting in work today... glad I did it this way and should mean real progress.

Front Squats 2x5 = 5/135; 5/135... same thing, light way, deep and form focused

Romanian Dumbbell Deadlifts 4x6 = 6/75; 6/85; 6/95; 6/115... I pushed these because of the crummy squat weight work, and pushed a PR at 115lbs DB's for these, very happy with this as a finisher...

Did a little bit of tricep extension work... I need to get back my triceps with some isolation to help get my elbows going so, this is going to be a regular thing on squat and dead days.

All around, happy with today... let the ego stay home and did work son!

03-23-2009, 09:09 PM
Good job Husky! ;) Learn and Lift. That's how ya do it.

03-25-2009, 05:20 AM
Today went a little bit like this...

Military Press 3x5 (75-80-85%) = 5/125; 5/135; 5/145... simple, effective, and tough to get the final 5... my shoulders were pretty tender still from front squats, and felt more tired than normal, but still making progress

Chins 2xmax = 6/bw; 5/bw

Dips 2xmax = 14/bw; 12/bw

V-Bar Cable Pulldowns 2x10 = 10/180; 10/180

Smith Kaz Presses 2x10 = 10/185; 10/185

good session... my chins felt strong, just still not enough in me to move the reps up... dips went well, failure being mostly my shoulders' fault for being fatigues... the cable pulldowns were tough, so this made up for the chins a bit, and we'll see if any carryover comes... the Kaz presses are hard, seem to really tax my tri's and NO ELBOW PAIN!!!!!

on to the next session...

03-26-2009, 09:42 PM
Hey bro, ya gotta Love No elbow pain. LOL! ;)

03-30-2009, 10:03 PM
Spent the weekend packing... cleared out the garage, and spent yesterday in my 5' high basement getting all the boxes and my tools upstairs for the move... it sucked!!!!!!! my back and neck hate me!!!!!!!!

Today though, I attacked the deadlift and here's what happened:

Deadlifts 3x5 (75-80-85%) = 135; 225; 5/320; 5/340; 3/360... these went really well, up to the 360... which really just failed because of fatigue... my body was tired as hell and couldn't get the last 2 reps... but everything felt really good and again, form is improving and I feel better again this week

Goodmornings 3x10 = 10/135; 10/155; 10/175

GHR 2x10 = 10/bw; 10/bw

incline situps = 20/bw; 20/bw

The GHR's were horrendous... my knees are not feeling good at all, and felt loose and clicky during these... my terrible squat form has screwed me here so I need to just be careful... other that I'm happy with today... good deads considering the weekend and the goodmornings are just getting better too, form is coming around again and I'm getting more comfortable with my closer hand grip... on to tomorrow!

03-31-2009, 08:31 PM
I am totally with you on the packing of stuff in the house. Fun Fun Fun. :) Nice GMs btw. You're sticking with it. That's good bro. Persistence. Love it.;)

04-06-2009, 09:46 PM
What a week... worked about 100hrs last week, managed to train twice, and had a facking awesome time at work... but it killed me, I'm exhausted, still packing and the end is still 2 weeks away... but today I did something, as pathetic as it may be...

Bench 3x5 (75-80-85%) = warmups; 5/190; 5/210; 1/230... FAIL... simple as that

DB Rows 3x10 = 10/80; 10/90

Machine Press 3x10 = 10/170; 10/170

I did the rows and press supersetted, was short on time so didn't do the third sets, and used a machine for the press... not bad but not great...

Did some tricep cable extensions to get some elbow work in, along with some db curls.

In all, at least I did work today.. feel like crap... but tomorrow is almost here...

04-15-2009, 10:05 PM
Well, after a week away from the iron, I came back to it today... the week off was a great idea... a lot of my aches are gone, energy coming back too... going to keep easing back into as we move next week and I start a new position at work.... good times ahead for sure... over the past week I did minor conditioning stuff, last night was the most fun though - went for a walk on a track, and every few laps I tried to push the 4 man football sled on the muddy field followed by chin ups and push-ups and this morning was not fun getting up

This just in...

Squats = 10/135; 10/185; 5/235... I mad these go deep and under control, took my stance out more and found a good groove... legs were definitely wobbly from last night but finally think I'm getting back my squatting form.

Romanian DB D/L's = 10/80; 10/90; 6/100

Hanging Leg Raises = 10/bw; 10/bw

so short, simple and very effective... my legs are exhausted and I feel like I put in work... yippee

04-16-2009, 09:00 PM
The Rest did ya good lad. ;)

04-28-2009, 05:13 PM
Well, back from the dead I guess... finally started my new job and got the whole family moved into our new digs... probably the most stressful and draining few months of my life... the bright side is, since Friday I've had the best sleeps and feel much much better physically and mentally.

I've also been busy lifting and carrying literally everything but the kitchen sink, and I'm down about 8lbs, which is good considering how fat I am lol.

My low back and hamstrings are now not happy and feel strained, but even over the past day or so they've come to feel better.

I now need to get back to the iron and develop the consistency that was coming so well up to January. I've said this before, but now it seems so much more attainable given the new house is lower maintenance, and the new job has a great gym at the office so training will be easier and less excuses.

I plan on dropping my gym membership as the gym at work is much better, and I also plan on starting my basement planning to incorporate a new training area. I have an old 'Northern Lights' olympic bench, 300lbs of weights and a pully/preacher/leg ext/leg curl set up that I bought many years ago for high school/university football. Finally I'll have space for it and plan on getting a power rack too. Then I'll have most of what I need, just need to gather a little more weight, better bar, and dumbbells... plus need to figure out the space... even the garage may be a plan!

At any rate, time to return to the iron and get back to accomplishing my goals... 315lb squat, 315 bench and 525lb dead lift by the end of the year.

On to tomorrow!

05-06-2009, 10:56 PM
So, the new job is not exactly conducive to training, as I've worked now 8 of 10 in a row and amassed probably 30hrs of overtime... plus the stresses of being the new guy and my work load is going to take some getting use too... either way, finally today, success...

Military Press 3x3 (80-85-90%) = 3/135; 3/145; 2/155... after such a long time off, I think I may have to cut back my 1rm estimate to base off the work load for this.. the 2 reps at 155 were grinders, and I couldn't tell if I was just tired or weak, though I'm weak generally speaking

Chins 2xmax = 6/bw; 5/bw

Dips 2xmax = 9/bw; 11/bw

Wide Grip Rack Chins 2x10 = 10, 9

Smith Kaz Presses 2x10 = 10/135; 10/185

All in all, I think after being off for the past month from weights and being tired, this was a good session. I feel better now in general about what I'm doing and even my warm-ups went well so I think that consistency is really the only key to being successful at reaching my goals.

On to tomorrow!

05-12-2009, 10:04 AM
Yesterday was a great session cause this morning my body is sore as hell...

Deadlifts 3x3 (80-85-90%) = 3/330, 3/350, 3/370... I scaled back my estimates after last weeks military session, and this seems to have been smart for a change... the 370 went great and I had a few left in the tank... I'll wait for my 5/3/1 week to try max reps with the last weight

Goodmornings 2x10 = 10/135; 10/155... had to rack and un-rack these from an incline bench, not much in the weight category but my form was great for a change, feel like I'm starting to grab the benefits from these

GHR 2x10 = 10/bw; 10/bw... still can't do true unassisted GHR's but I get there, seems like I struggle of the ground but at about the 3/4 point I can pull myself up pretty good... just need to keep at it

DB Swings 2x20 = 20/40; 20/40... I'm liking these for a few reasons... the seem to be a great session finisher and get me sweating and my heart rate going, my core really seems to get different work done and I feel as though I get a good stretch into my groin and really push my wide squat stance to work properly and keep my whole body tight

All in all, I'm really happy with this session... Even with out proper sleep, the stress being gone from all the other drama of moving and a new job seems to have resulted in my body just feeling better around the iron... hopefully I can re-build beyond what I've accomplished...

05-19-2009, 09:49 PM
Today sucked...

Bench: 3x3 (80-85-90%) = bar, 15/135; 3/185; 3/205; 1+1/225... cut the weight back and 225 came once, paused, ground out the second rep and death was imminent... sucked huge donkey balls here.. bench has steadily declined matching my dedication recently, so nothing more can be said...

Incline DB Press 3x10 = 4/70; 10/60; 8/60... not much better

DB Rows 3x10 = 10/65; 10/75; 10/85... at least my pulling seems to have stayed alright

What can I say... I'm getting back what I've put in...

05-21-2009, 09:24 PM

Squat -super wide stance - 5/135; 5/185; 3/235... tried these to see if i could stretch out my groin and just try something different... definitely loosened me up, but almost felt like I was falling apart with the 235... have to keep at these.. then did 20/135 normal stance just cause... this was hard and form is definitely issue but I sqwatted...

DB Swings: 20/50; 20/40... I alternated hands at the 10 mark on both... 50 is my new work weight goal... need to get 3 sets of these... I'm liking the swings for both legs days... seems to be a good movement, but we'll see if it gets overdone...

nothing spectacular but work was done here... going to shake things up again I think... more in the cardio sense... we'll see where things go... also ordered up some nitor, results and ets... so I'm looking forward to trying the nitor and results out and getting back to the ets... things can only go up from here!

05-24-2009, 07:21 PM
Interesting weekend... exhausted, but getting a yearning to train again so things are looking up...

Military Press: 5/3/1 (75-85-95%) = 5/125; 3/145; 1/165... 165 was a push press unfortunately... felt really good with the 145, and let ego take over... should have kept it to the 155 like I said last time...

Chins: 5/bw; 4+2/bw

Dips: 13/bw; 11/bw

Rack Chins: 10/bw; 10/bw

Kaz Press: 10/135; 5/205 + 4/185

Then did some bicep work, extra tricep iso work, and some barbell shrugs - these sucked... haven't done them in years, so this will be a great grip and trap movement to get the body going again... all in all I'm stoked about the day... felt good and was happy to be in the gym... another long work week ahead but looking forward to training... I weighed in today at 234lbs at the gym and yesterday morning 238.2lbs... that's a 15lb gain over the past 3 weeks.... not good at all... need to reign things in a little, but I digress...

05-31-2009, 02:10 PM
And a week later, back in the gym for this...

Deadlift 5/3/1 (75/85/95%) = warm-ups, 4/315; 3/350; 1/380 - weak weak weak... it was a bad beginning when I struggled to get 4 reps with 315... but I figure at least i got my single 380 nice and solid... not bad considering I spent 14hrs a day for the past 2 weeks in a car driving around like a maniac with work... felt good to get on the foam roller as my warm up too... can't imagine the results if I hadn't

GHR's - 10/bw

DB Swings - 20/45

I cheated myself out of good mornings and doing two sets of GHR's and Swings today... ran out of time as I had to get home to relieve my wife on kid duty, and spent my morning training time pulling a tree out of my front yard... ah well, plan of doing some work tonight when everyone is in bed... still waiting for my Nitor, Results and ETS to arrive... can't wait!

06-02-2009, 08:35 AM
Yesterday was a good day...

Bench 5/3/1 (75-85-95%) = 5/185; 3/205; 2+1/225... figured out my bench percentage now... everything felt good today... the 225 was 2 solid reps, and then I racked for a pause before grinding out the 3rd rep so I'm really happy to have this session... my bench sucks huge and has declined a fair bit, but I think that it has everything to do with triceps... since popping something in my left elbow, isolation tri work has gone out the door and I think that this has resulted in the negative turn... so I'll start adding more intense tri work at the end of my sessions and try to build them back up... the other good thing is my form is consistently improving and I'm figuring out the grove more and more...

Incline Dumbbells 3x10 = 10/60; 10/70; 4/80... what can you do do with the last set, I jumped more than I knew I should have but hey, still a good series of sets, and will only get better...

Dumbbell Rows 3x10 = 10/70; 10/80; 10/90... excellent again, these rows have been consistently stronger for me, so my goal with these is to get all 3 work sets into triple digit bells...

I then did some EZ bar curls, overhead tricep extensions and reverse pec dec flies to finish the day.

In all today was a mentally satisfying one... I figured what my problem is with my bench, still had a decent session, and di some good work in my accessory stuff to feel like I accomplished something... plus that's 2 sessions in a row, leaving me 2 more sessions to get in this week to reach another mini-goal... good times...

06-06-2009, 08:47 PM

Squat 3x5 = 8/135; 5/185; 5/225; 3/255; 20/155... so I went back to using a super wide stance for myself, and as I'm getting into it I'm liking it alot, feel like I'm better able to stay up right and I can push my knees out, and it just feel like I can fire up... the 225 was the best of the bunch, as I found the groove and smoke this... the 255 just didn't go the same, I couldn't get back the groove to it, and couldn't keep my balance... the 155 closer sucked... such a light weight yet it was hard... but I got it done and I'm happy with the session...

DB Swings 2x20 = 20/45; 20/45... these went well, this is way harder than I would expect and I'm ready to move to the 50 for both sets, but we'll see next time out...

Power cleans 2x5 = 5/135; 5/135

Then did some dumbbell curls to get a little bicep work done.

In all I'm really happy with today... got the squat coming, even though the weight is pathetic, but no point trying to push weight with terrible form, so another good day... the power cleans gave me an idea of weight, and I'm going to cut the weight and up the reps for a little GPP to match the DB Swings too... onwards and upwards!

06-09-2009, 01:01 AM
Today was a great day...

Military Press 3x5 (75-80-85%) = warm ups, 5/125; 5/135; 5/145... these went really well, and eventhough my last 2 reps of the 145 had some push to it, I felt really good, and I'm happy with these!

Chins 2xmax = 5/bw; 5/bw

Dips 2xmax = 12/bw; 11/bw

Rack Chins 2x10 = 10/bw; 10/bw

Floor DB Press 2x10 = 10/50's; 15/60's

Then some tricep and trap work...

Today was a great session, chins were done with a wide grip and felt better than they have in a long time, dips were solid and all good reps, the rack chins are improving and involving less and less body english, and the floor db presses are the bomb, felt them everywhere I need work... so today is successful in taking a good step forward in getting my strength up... plus I did some more trap work and really fried my tri's with some band pushdowns... nuff said...

06-09-2009, 06:37 AM
Nice job on the Presses bro. ;)

Keep it up.

06-12-2009, 11:31 AM
Went at it yesterday, and it was interesting...

Deadlift 3x5 (75-80-85%) = 5/135; 5/225; 5/315; 4/335; 3/355... not good... thought I'd be good for all 3 work sets but just couldn't put it together... I will attribute this mostly to being worn out from a work party the previous night, but regardless, pretty disappointing show for myself

GHR 2x10 = 10/bw; 10/bw

Dumbbell Swings 2x20 = 20/50; 14/50

Nothing worth saying now, onto the next one

06-14-2009, 06:33 PM
Not a bad day at all...

Bench 3x5 (75-80-85%) = 10/bar; 10/135; 5/190; 5/200; 5/210... well finally it seems as though I've got a clue about benching... I recently was able to watch the Elite Bench Exercise Index as well as Ryan Kennelly's Road to the Arnold, and a lot of things came together for me... unfortunately this re-enforces the fact that I'm a visual learner lol... but I actually got a bit of an arch, a decent foot placement, and now have an idea of bar path... the 210 had the last rep grind for me, but this was mainly a result of losing concentration and messing up my form... I also was more on my traps and felt I actually used my lats... today was a break thru! now we just have to see if I can keep it together for next time...

Incline DB Press 3x10 = 10/60; 10/70; 6/80... got greedy again, but hey why not try

DB Rows 3x10 = 10/90; 10/100; 6/100... I'm going to start pushing these up, especially after today, I need to start blasting into some serious weight here

Then I did some grip, bicep and tricep work to finish off... all in all I feel great with todays accomplishments, a true step in the right direction...

06-16-2009, 09:28 PM
Today was very very interesting... 1/4 squat jerk offs were in the power rack, and the flex brothers finished doing 1/4 squats on the power squat machine, and this all added to a very crappy day that resulted in the following...

Power Squat Machine 3x5 (weight is assuming the apparatus is 45lbs) = 5/135; 5/225; 5/315; 5/405; 5/495; 1/585; 1/675... as I couldn't use the power rack, I did the machine instead and had a great day... though my stance was narrower than normal, I got these deep and powerfully, which was a great break for my shoulders but it was nice to feel some real weight again... the 675 is a huge PR both in weight and being a good form rep.. FTW!!!!!

DB Swings 2x20 = 20/50; 20/50

Then some ab work, tricep and bicep work;

Not much to say more than it was a great day for just mixing it up and being useful in the gym!!!! Power squat FTW!!!!! :evillaugh:

06-22-2009, 09:35 PM

Military 3x3 (80-85-90%) = bar, 95; 3/135; 3/145; 4/155... should have had another rep at 155 but I hit the top of the power rack on the first rep and it messed me up... oh well... still good day

Chins 2 x max = 5/bw; 5/bw

supersetted with

Dips 2 x max = 10/bw; 10/bw

Rack Chins 2x10 = 10/bw; 10/bw

supersetted with

DB Floor Press 2x10 = 10/55; 15/65

chins were hard today as were dips so I made up for it by hammering the rack chins with strict reps and bumping up the reps on floor press and going max rep on the final set... this was a pretty good day... especially as I've decided that I need to seriously do my cardio and get my bf% down, I'm just not feeling great and I think that this is the culprit... it has unfortunately crept up the last few months and it's hurting me as my numbers and just overall feeling have gone down... as such, I went for a great mountainbike ride yesterday with my son and an even better one today... I love going for the rides and I think that it will be a great way to get cardio in constructively... it did hurt me a bit today, and on squat and deadlift days it will be most telling, but so what... bottom line is if I feel better and get my balance with this back, the numbers will improve in the long run... at any rate I'm progressing and liking it...

On a lighter note, a SOYG story... I was doing my military press and had a couple of younger guys doing bicep day in front of the power rack, which seems like every time I see them at the gym, but today I watch bemused as they looped a stretching tube/band around the preacher rack and ez curl bar and pump out curls with 10lb plates... hard core at it's best

06-24-2009, 10:15 AM
Today was not good...

Deadlift 3x3 (80-85-90%) = bar, 135, 225; 3/335; 3/355; 1/375... the 355 went awesome, had gas in me for another 2 or 3, good groove, everything... then 375 killed me, got the only rep, set it down and couldn't budge it... now I hate morning workouts, and the only thing I've consumed is my Results pre-workout this morning, so this just reminds me why I need a couple of feedings to get my day going... that and I've just become weak

GHRs 2x10 = 10/bw; 10/bw

DB swings = 10/50; 7/50

Just no energy today, though it started well, just couldn't bring it together... the bright side is I got my walk in late last night, so could be a factor too... regardless, must move forward!

06-30-2009, 01:34 AM
Today was a great day...

Bench 3 x 3 (80-85-90%) = bar, 135, 185; 3/200; 3/210; 5/220... an excellent excellent bench day... my set up is actually coming along great and I'm starting to figure out my foot placement and leg drive... everything felt great, and I should have at at least 7 reps at 220 but I hit the uprights twice and they cause me to screw up my rhythm and just drained me... I'm extremely happy as finally I feel like I may be able to bench real weight... good things ahead I hope!

Incline DB 3x10 = 10/65; 10/70; 5/75... not so good follow-up, but still not bad

DB Rows 3x10 = 10/90; 10/100; 10/100... now it's time to start upping the weight here!!!! 2 sets completed with the 100's is a huge PR for me

Overall a great day, some true stepping in the right direction! Now I just need to dial in my squats and figure out how to get my deadlift moving again!!!!

07-02-2009, 01:57 PM

Squat 3x5 = bar, 135, 5/185; 5/225; 3/265; 20/165... so a pretty good day, by form is coming along nicely and the 265 was pretty good, the weight doesn't feel heavy, but my form starts getting shakey so I need to own this weight before bumping up I think... the 165 for 20 was hard, but again my form is starting to build and I survived lol... need to get the reps with my form intact.

GHR's 2x10 = 10/bw; 20/bw... I woke up with swelling and pain in my left knee... I've had this for a while now, but today it was the worse it's been, and my left hamstring was twinging and contracting irregularly, so something is up.. I decided to do the GHR's instead of db swings today and I think it was wise as after, my knee felt better...

I then did a super set of incline sit-ups, abductor machine, adductor(?) machine, preacher curls, and overhead cable extensions... lots of fun

The preacher curls were embarrassingly light but who cares... they seem to be stretching out my messed up left arm and helping it straighten so I need to keep at these...

A good day today... figured out some form and starting to figure out some injuries...

07-04-2009, 03:07 PM
Hey man, just noticed in another thread that you were from ontario. So i clicked your journal. Small world, i train at the YMCA orleans a few days a week. You still go there? I don't see many guys squatting and deadlifting there so i probably know you haha.

Anyway ill keep up with your progress.

07-05-2009, 05:14 PM
boom went the dynamite...

Military Press 5/3/1 (75-85-95%) = bar, 95; 5/125; 3/145; 2/165... yeah I got a second rep! it was a push press for the second, but hey still good stuff

Supersetted chins and dips

Chins 2xmax = 5/bw; 3+1/bw

Dips 2xmax = 13/bw; 10/bw


Rack Chins 2x10 = 10/bw; 10/bw

DB Floor Press 2x10 = 10/65; 13/75

then did some bicep work, tricep work and shrugs... all to get the blood pumped into the muscles... decent day I think... I'm happiest with the floor press as its taking off, but likely just newbie movement gains, the good thing is these are taxing my triceps and just feel good, so hopefully my bench will move to respectable...

07-10-2009, 03:50 PM
Workout 1


% 1RM
1) Standing shoulder press
Week 1
Week 2
Week 3
Week 4


2) Dip


3) Chin-up


Workout 2


% 1RM
1) Deadlift
Week 1
Week 2
Week 3
Week 4


2) Good morning


3) Hanging leg raise


Workout 3


% 1RM
1) Bench press
Week 1
Week 2
Week 3
Week 4


2) Dumbbell chest press


3) Dumbbell row


Workout 4


% 1RM
1) Squat
Week 1
Week 2
Week 3
Week 4


2) Leg press


3) Leg curl


Wrapping It Up

To look at 5/3/1 on your computer screen, it appears simple enough (unless you're intimidated by the math involved). That's exactly what Wendler says he was after. Getting big and strong just doesn't have to be complicated.

The keys to making it work:

Start with a realistic idea of your one-rep max, and follow Wendler's instructions to base all training weights on 90% of that max. You can make it really easy on yourself by spending a couple of workouts working up to a four-rep-max set of each of the four core lifts. Your 4RM should be about 90% of your 1RM. Once you have that 4RM, you can skip a step in your calculations and just use it for all your subsequent percentages.

The final set of your core lift in each workout is the one that produces mass and strength, so give it everything you have, and get as many reps as you can with that weight. (The exceptions are the deloading workouts in Week 4. You're giving your muscles a break, not trying to establish new PRs.)

When you start a new four-week cycle, add five pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

It works best if you train four times a week, although three times a week could work as well, as long as you train all four core lifts before repeating. (In other words, don't skip one so you can do the other three once each week.) Don't train more than two days in a row.

If you want to see the results of 5/3/1, you have to do the program as written. As soon as you start customizing it, it's no longer 5/3/1. You might like your own version of it better than Wendler's original, but you can't attribute your success or failure to the guy who wrote the program unless you're actually doing the program as he wrote it.

And remember, if you want more information about the program, along with a wider range of choices for assistance exercises, pick up Wendler's 5/3/1 ebook here.

07-19-2009, 12:09 AM
Well went on holidays and got bad sick... like 25lb weight loss can't keep things in my stomach sick... just starting to improve, so hopefully can get back on as things were clicking...gotta love life some times... eating and diet habits will have to change now even more so as my guts are messed up from all this.. fun times

07-29-2009, 12:01 PM
Well another start over after another layoff... this time I'm feeling good though... after being sick I've had to be really clean with my diet as my stomach still isn't happy... I think after actually resting too, my body feels much better.


Military 3x5 (65-75-85%) = 5/105; 5/125; 4/145... well it looks like with the new proper percentage I'll need to do a little adjustment to weights, but still happy with this as I had to clean the weights in order to press today

Chins 2 x max = 6/bw, 4/bw

Dips 2 x max = 12/bw, 10/bw

Band assisted chins 2 x max = 8/blue band; 6/blue band

Floor Press 2 x 10 = 10/135; 10/185

Then I did some tricep and bicep pump work to get blood in the arms... over all a good day back, and hopefully means good things to come... just that whole consistency thing... we'll see

07-30-2009, 10:05 PM
Today was a great day...

Deadlifts 3x5 (65-75-85%) = 5/275; 5/315; 5/355... sported my new powerlifting belt, and did the 315 in a loose belt and the 355 in a tight one... WOW... felt great, my body stayed in great position and I feel like I can pull a ton... the 355 for 5 was amazingly light so good things are coming!

Back Extensions on bench 3x10 = 10/bw, 10/.bw; 10/bw

adduction and abduction machines 3x10 supersetted with 135lbs for all sets

pull down abs 3x10 = 10/100; 10/100; 10/100

Well a great session... the belt is awesome to finally have, but I think it may have exposed a serious deficiency in my core strength, especially in my low back... not sure but will have to explore this... either way, big numbers may actually be on the return for my deadlifts!!!!!!!!!

08-01-2009, 07:42 PM

Not too bad actually...

Bench 3x5 (65-75-85%) = 5/170, 5/190, 5/210... really happy coming back and hitting this... set up was a little off, and the final 210 I again lost concentration during the reps and lost some tightness, but over all, very very happy

Incline DB 3x10 = 10/60, 10/70, 8/75... pathetic but still improving

DB Rows 3x10 = 10/90, 10/100... dropped the third set as something felt off in my back, better to fight another day

Over all I'm happy... especially considering I did some furniture moving, including a fridge that pinned me a couple of times early in the day... fun times

08-05-2009, 12:14 PM

Squats = bar, 135, 5/185, 5/225; 3/275; 20/175... 275 sucked form wise but other than that, alright work... used the belt for the 275 and it at least help me stay tight and arched, and then at 175 it helped me get my reps ground out too

GHR 3x10 = 10/bw; 10/bw; 6/bw

Did some ab work and light bicep and tricep work

Nothing exciting, but effective this afternoon, as I sore and tight from the work

08-07-2009, 11:49 PM

Military Press 3x3 (70-80-90%) = bar, 3/110; 3/130; 2/150... my military has gone for a dive lately and not sure why... just have to keep plugging along and see if I can get better... may just have to finally drop the weight like I've been saying I would... we'll see

Chins 2xmax = 5/bw; 5/bw

supersetted with

Dips 2xmax = 12/bw; 10/bw

Wide grip Chins with band assitance 2xmax = 6/with purple band; 5/with purple band

supersetted with

Floor press 2x10 = 10/150; 8/190

Everything felt heavy and sluggish today. Been a long week at work so sleep has sucked and been tired in general so I think overall that may be what's done me in... we'll see, I'll get some z's tonight and Sunday we'll hit some deads and see what happens!

08-12-2009, 09:33 PM
A good day...

Deadlift 3x3 (70, 80, 90%) = 135, 225, 3/295; 3/335; 3/375... amazing day, 375 was my max the last cycle for a single, and today I felt tired as the last 4 days have been nuts with poor sleep, so feel like I'm back in the game again... :thumbup:

Goodmorning 3x10 = 10/135; 10/185; 10/185

Some ab and bicep work to finish.

I'm really happy with this training session. Finally accomplish something after a long series of crappy work. Also had some epiphanies that will need further exploring in it's own thread. Eitherway, good days ahead I hope!

08-12-2009, 10:24 PM
With your recent weight-loss you should be getting 20 reps or more on those Dips matey. ;)LOL

08-12-2009, 10:29 PM
With your recent weight-loss you should be getting 20 reps or more on those Dips matey. ;)LOL



08-17-2009, 10:33 PM
Myan... today...

Bench 3x3 (70-80-90%) = 3/180, 3/200, 5/220... pretty good start... the 220 though was tough... i ground out my three reps, racked and then quickly changed grip from ring finger on the ring to pinkies just inside the ring and got 2 more reps... strange but this slight change felt really good and the whole movement seemed more natural

Incline Dumbbells 3x10 = 10/60, 9/70; 6/70... these sucked huge but I think it was my technique change, went from a tucked press to elbows out more and trying to squeeze more at the top, still put the work in

DB Rows 3x10 = 10/90, 10/100 ... cut it here as something didn't feel right in my shoulders

did some forearm, tri's and bi's work, as well as a few sets of 5 closegrip t-bar rows to make up for the db rows... felt way better and it was good extra back volume that I think I should continue working in.

all in all, pretty average day. On the health front got some test results that have me diagnosed with H. Pylori... a stomach infection. Did some reading and seems that the symptoms all seem pretty bang on to how I've felt the past YEAR, hilighted by my recent sickness... my constant run down state might be due to my immune system being jacked by this stomach infection, so next week off to the doctor to get a full run down and meds... hopefully this will help me out immensely!!!!

08-19-2009, 01:21 PM

Box Squat to parallel 3x5 = 5/225, 5/245, 5/265... any lower and I wouldn't be able to control it. These were a wise shift in training, but they also show my lower back has slid to poor strength levels... using my belt for the final 2 sets was the only way to get the sets, and it was my lower back that was limiting... so lets see how this shift goes

Free squat 1x20 = 20/185... a great finish for my squats and these were pure hell.

45 degree back ext 2x10 = 10/bw; 10/bw... did these with a pause and my back was already fried from the squats... each session will have to try to increase sets to 4x10 and then reps up to 4x15 before adding weight... hate these now so I know they're a necessity

Abductor machine 2x5 with 10second pause = 5/75; 5/90... minimal weight but witih the pause and my knees above my hips, these were killer, need to increase volume like the back extensions... thanks Marcuswild for this brilliant variation

In all I'm happy with this session... making gains and understanding what I need to do to get my squat going properly. Funny but the box made me confident to sit and not dump the weight, so my troubles in the hole are likely mental too... though can't ignore my pathetic low back strength... either way, a good day

08-23-2009, 01:22 PM

Military 5/3/1 (75-85-95%) = 5/125; 3/145; 1/165... the 165 was hard! need to drop the weight here and work back up, though fatigue is again a factor from work being busy and long.

Chins = 5/bw; 5/bw

Dips = 8/bw; 8/bw

Chins with purple band assist = 5, 6

Floor Press = 10/155; 5/185

Did some forearm, bicep and tricep work to finish off a rather disappointing showing. Chins and Dips sucked huge, and when I got to floor press my elbows were horribly sore.

Couple more days and I get a visit to the doctor to hopefully clear up my stomach issues which is great... on wards I go

08-24-2009, 09:18 PM
Let's hope this bug gets "Squashed" quickly. Heal fast bro.

08-29-2009, 09:00 PM
Thanks BB, glad to see you back at it too!


Deadlift - 5/3/1 (75-85-95%) = bar, 135, 225, 5/315; 3/355; 1/395; 0/435; 0/415... well I got going here and wanted to see what I could do, so when I got to 395 it went very very well, probably another 2 at least in the tank, so I decided to take 435 for a run, and was only able to get it about 4" off the floor, disappointing for sure, so I immediately dropped it to 415 and got it to mid thigh and held it, and pulled it, but just couldn't get it locked out... still not bad today, got my lifts and tried a few things, and now I know I can smash the deadlift if I just get consistent... story of my lift

GHR = 10/bw; 10/bw; 10/bw

Goodmornings = 10/135; 10/155

Did some bicep and trap work and more heavy ab work. Started my meds now, which suck. But I'm figuring this will only get better. the good thing is because of one of the meds stopping acid production in my stomach, I can't drink or eat crap because it makes me sick - and I tested this only to find it very very accurate... so it's a good chance to clean up my diet significantly and maybe drop some of the bad weight and develop good habits again, so far so good with it anyway... onwards we go

09-01-2009, 12:40 AM
Yesterday went well..

Bench 5/3/1 (75-85-95%) = bar, 135, 5/190; 3/210; 4/230... very happy here... 230 flew up for the first 2 reps, and almost managed a 5th rep... My set up felt great, and my low back was fried from deads and now trying to get my arch, so finally feel like I got some where...

Dumbbell Rows = 10/90; 10/100; 5/110... the 110's were a pr for weight so this was great for me... think if my low back was feeling better might have had more in me, but still this was great

Incline DB = 10/60; 10/70; 4/80... just ran out of gas

Then did some extra tricep, bicep and forearm work to finish.

Overall, I feel like the past two sessions are a complete 180 for me... successful sessions with some great results for me... I'm feeling better to from the meds and finding I'm eating better and it's making a difference. Good things to come I hope!

09-05-2009, 05:30 PM

Box Squat 3x5 = bar, 135, 5/185; 5/225; 5/255... despite the crap weight a great session... used a below parallel bench and seem to be getting better at my squat... time to get some video soon for some advice on the new technique!

Free Squat = 20/195... hard but worth it

GHRs = 10/bw; 10/bw

45 degree Ext = 10/bw; 10/bw

Abductor = 5x 10sec static hold with 150lbs x 2 sets

Adductor = 10/150; 10/150

Did some bicep work and forearm work, along with some calf raises/shoulder shrugs with the standing calf machine.

Pretty good day... the back and hip work a la MarcusWild is starting to pay immediately as my squat is staying more upright and just feel better under the weight... this work along with Sensei's stretches and videos seem to be getting me more confident and on track with my squats so we'll see how the future shapes up... either way I'm happy with this day

09-08-2009, 09:48 PM
Deload time... but first my favorite quote from the forums today

BW: Frong (Fat Strong)
225: Lots - Some/Quite a few
Max: More than Rhodes, less than Vinnie.

made me smile, which has been tough the last few days...

Military 3x5 (40-50-60%) = bar, 5/65; 5/85; 5/105

Chins = 5/bw; 5/bw

Dips = 11/bw; 11/bw

Purple band assisted Chins = 6, 6

Floor Press = 10/155; 8/175

Did some bicep, tricep and ab work too. Not bad. Understanding the importance of this week... felt good to put in work but not kill myself... felt good and hopefully will look for better numbers next mini-cycle...

09-09-2009, 09:46 PM
Steady work my friend. Keep it up.

09-13-2009, 08:35 PM

Deadlift 3x5 = 5/225; 5/245; 5/245

GHR 3x10 = 10; 10; 10

Goodmornings 2x10 = 10/95; 10/95

Leg curls 2x10 = 10/60; 10/60

Did some ab work to finish. Pretty good session. Deads worked well to just get work in. The GHR's are coming along, but still taking alot of push-up to get the reps moving... the goodmornings were done with a really narrow stance to below parallel with some good back rounding before coming back up and seemed to push my lower back and hams in a different way which felt good... the leg curls were a nice touch and may have to stay to keep my hamstrings coming - won't really hurt I don't think.

Then in the evening I thought I was dying... had pain I've never experienced in my right side... so bad I drove myself to the hospital... there it got worse and they didn't take me seriously until I passed a nurse in the hallway on my way to puke and she was like "Hun you weren't kidding about being in pain"... first time I've felt pain enough to start having black outs... anyway, turns out I was passing a kidney stone and have a couple more still waiting to come... god bless morphine gravol and percocet... slept away the night and feel better today but not so good times still ahead... if it's not one thing it's another these days health wise... just have to keep plugging away.

09-15-2009, 12:38 PM

Bench 3x5 = 15/135; 10/165... did these high reps instead to focus on keeping form and tight through out and did them all with extended pause on my chest before exploding up... wasn't taxing but felt good

T-Bar closegrip rows = 5/1plate, 5/2plates, 5/3plates, 5/4plates

Incline bench = 5/135; 5/135; 5/135

Then did some bicep and tricep work.

My back was feeling pretty tired, and the rows seemed to work well, but just not a great back day... the inclines were done with a closer grip than my flat bench... haven't done these in a long long time and I actually felt them in my triceps and chest, and felt like my shoulders got a break, so may need to move to these for a while in the next cycle... shoulders definitely need some rest... otherwise pretty good deload session, but nothing exciting.

09-15-2009, 08:13 PM
Stones all gone? I've heard it hurts like Hell.

09-23-2009, 12:40 AM
Sister's married off, 5 days of fun done... time to get back to work


Military Press 3x5 (65-75-85%) = 5/100; 5/120; 4/140... my military press has gone stagnant... no idea what to do here... felt great up until the 140... have to sub this out for something else I'm thinking

Chins = 7/bw; 4/bw

dips = 10/bw; 8/bw

Wide-grip Pulldowns = 10/150; 10/165; 6/180

Floor Press = 10/135; 10/155; 6/175

Chuck V Pulldowns = 10/60; 10/75

Pushdowns - 15/100; 15/120

Accessory work was better than anything else... chins started well but faded... dips suck, and my shoulders are the problem here... did the pulldowns quick and explosive like Chuck V's in his video... same for the pushdowns, weight wasn't much but I did these as quick as I could and can feel the difference... everything was done with minimal rest between sets... tonight I'm feeling the back work pay off so we'll see how this goes for this 3 week cycle

09-26-2009, 01:01 AM

Deadlift 3x5 (65-75-85%) = 5/285; 5/325; 1/365... no idea WTF happened here... pulled the first rep and felt severe pain in my right side where I had pain last a-la- kidney stone. Couldn't take another rep and had to wait for this to subside... disappointing to say the least as everything felt great... seems I've lost some weight too as my belt felt loose on the usual setting.

GHR = 10/bw; 10/bw

supersetted with

Goodmornings = 10/95; 10/95

Did some leg curls and bicep work to finish.

Messed up session to say the least. The good thing is the GM's were done with more focus on my posterior chain than ever and seems to be working quite well inspite of the lower weight. Can't wait for the doctor visit... as I'm typing my back/kidney is still sore and has been all day now

09-27-2009, 11:03 AM
Dang. Sorry to hear about the lower Back. Take care of it bro. This too shall pass........

10-02-2009, 12:29 AM

Bench 3x5 (65-67-85%) = 135, 155; 5/175; 5/195; 6+1/215... actually pretty good go here... the 215 went really well and my 7th rep just couldn't lock it out, but still felt very fast which it hasn't in a while

DB Rows 3x10 = 10/100; 10/100; 10/100... hard work, but need to push my back stuff

Incline Barbell = 10/135; 6/155; 6/155... these were done with a closer grip and paused at the bottom for a couple of seconds and then exploded up... I just like this movement and the change from db's, plus I think with my dropping military, these fit in well

Closegrip T-bar rows = 5/1 plate; 5/2plates; 5/3plates; 5/4plates

That was it... today I can feel my core and lats are tired from the work, but overall I feel good... finally lol

10-05-2009, 09:31 PM
Good to hear you had a solid workout.

Those rows look Monster! ;)

I Assume the stones have passed?

Cheers mate.

10-06-2009, 06:55 PM
Well skipped out on my squat session last week, went to the doctors and still have a stone in each kidney... doctor says that if one is rumbling around, would explain why I have felt so bad lately... also there's a chance that after passing the last stone in messed up my kidney which has caused the constant pain... either way have to have some more tests and see what's up...

On the upside, I finally bought Wendler's 5/3/1 book... and now things make sense... have a few ideas about what I need to do, so we'll see if these adjustments work.

Today for military, I decided to drop the barbell military for this cycle, and come back next cycle with a properly calculated set up and take it from there.... so instead I'm taking Vincent's suggestion...

DB Clean and Press 3x3 = 3/40; 3/50; 3/60... these were fun and challenging!

Chins = 4/bw; 5/bw

Dips = 5/bw; 5/bw +15lbs

Vogelpohl style Pulldowns 3x10 = 10/150; 10/165; 9/180... I saw this in the Vogelpohl video in his dynamic squat warm-up and like how they force me to be faster and more powerfull in my pull... after doing them I feel more work in my back has been done, and I'm hoping they help my chin up development too... we'll see

(Smith Machine) Floor Press 3x10 = 10/135; 7/185; 10/185... now the smith machine wasn't the greatest, but I was happy to use it as for only the second time ever at the gym, there was a young lass who did chins, and was then military pressing when I wanted to floor press, and then followed that with squats in the only power rack... so I was ok on the smith machine given that something right was going on in the world

then did a bunch of bicep, wrist and trap work to finish.

All in all, I'm happy with how this went! Good times ahead I hope with my new knowledge!

10-06-2009, 06:57 PM
Good to hear you had a solid workout.

Those rows look Monster! ;)

I Assume the stones have passed?

Cheers mate.

Thanks BB!

stones are still an issue, but going to do what I can regardless! :ninja:

10-06-2009, 09:39 PM
That's the Attitude Dude!

Looking forward to your advancement with your new book. ;)

10-08-2009, 09:44 PM
Today I saw the end...

Today I sharted...

Today I thought death was imminent...

Deadlifts 3x3 (70-80-90%) = 3/305; 3/355; 2/385... interesting as I forgot my new charts with my weights properly figured out, and re-enforced that I can't do math these days... the 305 flew rediculously, the 355 too felt like nothing, but the 385 made me shart - not much more to say

Deadlifts 5x10 = 10/225; 10/185; 10/155; 10/155; 10/135, this was death... this will improve my brutal low back, my grip, my forearms, my back... pretty much everything.

Thank goodness the gym closed and I couldn't get to abs, cause honestly not sure I could have made it... I still sweating sitting here typing... this is absolutely brutal... we'll see how this changes things now... plus with the proper numbers I think that my progress will come better now than ever

10-09-2009, 10:22 PM
Now THAT'S a Back workout! Nice job bro. ;)

The money spent on new fabric is well worth it.

10-10-2009, 06:25 PM

Bench 3x3 (70-80-90%) = 3/210; 3/215; 4+1/225... well the 210 should have been 200 but again math idiocy by me, meant that I probably lost that last rep at 225, but still a good session, especially considering my shoulders seemed tired still from all the pulling so good stuff

Dumbbell Rows 3x10 = 10/100; 8/105; 7/105... back also tired from pulling but still good things here

Incline Barbell bench 3x10 = 5/165; 10/145; 10/135... the 165 was way too high to start, and the closer grip made it worse, but still the 145 and 135 got done and my triceps are happier for it

Then I did some v-bar rows, pushdowns and DB curls to finish... lots of volume, good work and I'm feeling better about my training now that I have an understanding of what must be done... it's a long road but I'm ready for the travel now more than ever...

10-13-2009, 07:47 PM
Solid workout there bro. ;)

10-13-2009, 09:28 PM
this is the only thing that could be worse than all those deads...

Squat 3x3 (70-80-90%) = 135; 185; 3/220; 3/235; 6/250... jumped into the middle of this 5/3/1 cycle with the squats, and picked a good number for my 1RM... this was hard, but good...

Squat 5x10 = 10/205; 10/185; 10/165; 10/165; 10/145... holy mother of all that's holy... this was freaking hard... you wouldn't think on paper how hard this is, but I'm just weak I guess, obviously out of shape... but this is going to be worth it... I think...

I was suppose to do GHRs 2x10 and Leg curls 3x10... but how the hell am I going to do any accessory after the hell that is 5x10 squats... have to work up to it... and will be going in to foam roll and do this accessory stuff tomorrow maybe... if I can get out of bed... enough complaining... truth is I'm glad I didn't pussy out and got all 5 sets and didn't just drop to a wheel to get the last set... it's only 10 pounds but it 10 pounds and the 5th set done...

10-13-2009, 09:28 PM
Solid workout there bro. ;)

Thanks BB!

10-15-2009, 04:47 PM

DB Clean and Press 5/3/1 = 5/45's, 3/60's, 1/70's... thought I was going to black out with the 70's... much harder than I thought it would be, but still felt better on my shoulders

Chins = 4+2/bw, 5/bw... used a neutral grip... first set felt good but i died at 4, so i reset and got 2 more... otherwise unimpressive

Dips = 5/bw, 4/bw+monster mini band... the band was tough and couldn't lock out a 5th rep... much better than using weight right now as these really pushed my triceps

Vogelpohl Pulldowns = 10/185; 10/165; 10/165; 10/75[used close neutral grip attachment standing to stomach]... decided to use a heavier weight to start and ramp down as suggest in the 5/3/1... been a long time since I've done this, but so far through week 6 and now 7 I feel like this is a great way to change things up without really changing anything

Floor Press = 10/175; 10/165; 10/155

Overall, I'm happy with this day... accessory work was good and can feel my back getting stronger and my triceps starting to engage better...

10-15-2009, 09:19 PM
How's the Legs? A little sore? hahaha nice job bro. Keep it up.

10-20-2009, 11:36 PM
today was a great day...

Deadlift 5/3/1 = 135, 225, 5/310; 3/350; 2/390... awesome session!!!! after screwing up the cycle calculations I came into today not sure how it was going to go, but determined to get the weights.. the 310 felt heavy so my enthusiasm was going out the door until I hit the 350 like it was nothing... then bam 390 once, 390 twice with no hitch, just a clean double... PR BABY! Never got this weight for reps before so very very happy, especially as my body is messed up at the moment... time to deload when this week is done adn then come back stronger again

Deadlift 5x10 - 10/245; 10/225; 10/225; 10/185; 10/185... as much as this sucks, the weights are up here, didn't use a belt for any, and I know that this is making me a man finally... alreay my hamstrings are saying hello!

Incline situps - 15, 15, 15, 15

All around excellent session... moving forward positively and starting to get how things have to go for me... and while my bodyweight seems to be sticking between 232-234 the past couple of weeks, when I pulled my 3, and 1 sets, even when I put the belt on at the fourth hole where it has been tightest, it was loose for the final pull, so my body must be changing gradually, which is a good thing... gotta be these 5x10 accessory stuff lol

10-22-2009, 09:08 PM
Congrats on the PR!!!!

10-25-2009, 08:33 PM
Thanks BB!


Bench 5/3/1 = bar, 135, 5/190, 2/215; 1/235... well not a great day on the bench... initially I felt pretty good, the 190 was light and easy, but then the 215 was like a dead weight and only got 2 reps, and then with no spotter in sight I still tried the 235 and it was a grinder... just couldn't find my groove...

DB Rows 3x10 = 10/110; 10/105; 10/100... this was fun, the 110 was hard... took focus and time to get the reps, but worth it, best rowing I've ever done and makes up for my junk bench

Incline Bench 3x10 = 8/165; 9/155; 10/135... just the same trend of crappy benching today... all this fell heavy... very weird day

Neutral Grip t-bar row 3x5 = 5/1 plate; 5/2 plates; 5/3 plates; 3/4 plates... good way to finish the sessions heavy stuff

Did some wrist rolls, hammer curls and pushdowns to finish everything... in all I hit my numbers but disappointed considering my last bench session... at least i'm progressing right...

10-26-2009, 08:07 PM
Love the DB Rows mate. Keep it up!

10-29-2009, 10:56 AM

Squat 5/3/1 = bar, 135, 5/195; 3/235; 6/260... great squat day... this 6 on the 260 felt great and is finally a truly decent squat for me, as I'm getting down to better depth and figuring out my stance, so I feel like I can finally be a legit 300 plus squatter by years end, hitting depth consistently

Squat 5x10 = 10/225; 10/205; 10/185; 10/185; 10/165... good god this is tough accessory work... more weight this session, but it was tough still... today my legs are mush lol... but good things are happening...

Lying Leg curl 2x10 = 10/60; 10/60

Standing leg curl 1x10 = 10/45

I was done after squatting and was just happy to get some extra hamstring work in.... now it's on to deload and recover for another big cycle!!!!

10-29-2009, 10:59 AM
Love the DB Rows mate. Keep it up!

thanks buddy!

11-03-2009, 09:40 PM

DB Clean and Press = 5/25; 5/30; 8/35... easy she does it... these felt good and I think another cycle of these in place of military press will be good... my shoulder are feeling better from the break so another month of this movement should solidify a good return to military pressing

Chins = 5/bw; 5/bw... funny but these were the best chins I've done yet... on a deload week...

Dip Style Machine Pushdowns = 5/225; 15/165

Vogelpohl Downs = 10/180; 10/165

Floor Press = 8/175; 10/155

Didn't push hard throughout this session, got the blood going and learned a bit... my elbows and shoulders like the break and feel good now... I know that I can make progress with a proper focus during the next cycle... I also think that my warm up has worn out my shoulders a bit... with all my prep and then finishing of my warm-up with the 2 minute shoulder pre-hab diesel protocol, I think it was just too much... so I've back off that and will just use the bands for a bit to warm up my shoulders and see how it goes...

11-03-2009, 09:41 PM
and just cause I can't get enough of this freakin song...


11-10-2009, 12:57 AM

Well my deload week ended up being a do nothing week and I'm better for it... even after the easy work on the last military day I was just feeling sore for a couple of days, so I just took it easy and for the first time in a long while really took it easy and feel better for it... my elbows are much better, my shoulders are coming back and even the swelling in my knee is down... and I miss the weights so, today was a good time to see how things are...

DB Clean and Press 3x5 = 5/40; 5/50; 5/60... sticking with these for another cycle and loving them... this is a tough movement and I'm finding I'm feeling more stable and co-ordinated, so good stuff..

Chins = 5/bw; 5/bw... these were done with a neutral grip, and I'm getting better with these so I think the vogelpohl pulldowns are helping

Bench Dips = 10/bw; 15/bw+45... these were a good change, focused more on my triceps which I need to do, and put more stretch and not really stress on my shoulders, and I feel good tonight, so I think that this might be a good alternative for Dips for a while

Vogelpohl Pulldowns = 8/195; 10/180; 10/165

Floor Press = 8/185; 10/165; 8/165... just out of juice but still was able to push these out

Did a little extra light bicep, forearm and tricep work to finish... all in all, a good start back, and the morning will really say more for how my body bounces back

11-11-2009, 08:45 PM
Curls? You got to do curls? Lucky basterd! hahaha

Nice workout bro. ;)

11-12-2009, 07:43 AM

Deadlifts 3x5 = 5/325; 5/350; 3/370... just died on the last set, couldn't get the 5 reps... stopped and tried to get the forth and wouldn't budge... not impressed at all

Deadlifts 5x10 = 10/245; 10/225; 10/195; 10/185; 10/185

Incline Situps = 3 x 15/bw

Not good in the prescribed weight department, but hammered the 5 sets of accessory and feel like I'm paying for it lol... I think part of the problem yesterday was the day before I went for an ion-cleanse and then some reflexology stuff on my feet, and infra-red heat pad thing at my wife's request... whether it worked or not for real, I was more relaxed than I've been in ages and just felt better, and my joints all felt top notch, but I also felt a little tired and it carried over to the morning, so who knows... on to bench...

11-12-2009, 07:44 AM
Curls? You got to do curls? Lucky basterd! hahaha

Nice workout bro. ;)

Ha ha, thanks dude... no one has any interest in talking to me :evillaugh:

11-12-2009, 08:30 PM
No prob fellow Ontarian. ;)

11-18-2009, 01:30 AM
quick up date here... found out a few things at the doctor's... kidney's seem better but I'm going to a specialist to be sure... have some serious problems with my liver that doc isn't sure about so have to get more tests done... so been a little stressed out and haven't hit the gym for a bit now... also have an ultrasound on my knee and elbow so hopefully that can get figured out...

feel like i'm falling apart right now... hope i can get all the pieces back together and regroup soon... either way, should be back in the gym in the next day or so... have to get back on the horse

11-18-2009, 08:35 PM
Yikes! Wow. Dude, hope everything works out for you. Stick to your workouts. They will help with the stresses of life.

Chin up bro.


11-20-2009, 12:31 PM
Back on the horse today... actually felt more like a mule lol

Bench 3x5 = 5/195; 5/205; 1/215... fail here on my final set... thought it would go okay but, been too long between sessions and given the change in diet last last few weeks, this was probably inevitable..

DB Rows 3x10 = 8 right arm; 5 left arm/115; 10/105; 10/100... the 115 was a PR but over reached out of anger with my bench, still good to handle the heavy bell for the first time like that

Incline Bench 3x10 = 6/165; 8/155; 8/135... just another poor bench showing, nothing much more to say

Neutral Grip T-bar rows = 10/1 plate, 5/2plates; 5/3plates; 2/4 plates

Did some bicep, tricep and forearm work to finish. Overall, crap session, but at least I'm back.

Until next time...

11-20-2009, 12:32 PM
Yikes! Wow. Dude, hope everything works out for you. Stick to your workouts. They will help with the stresses of life.

Chin up bro.


Thanks bro. you're right, it was good to get back into the gym

11-23-2009, 06:02 PM

Squat 3x5 = 5/220; 5/235; 6/245

Squat 5x10 = 10/225; 10/195

Power Squat Machine = 10/1pps; 10/2pps

Standing single leg curl 3x10 = 10/60; 10/45; 10/30 for each leg

Squats sucked again, but got them done... then accessory was tough, my shoulders were killing me, so went to the power squat machine and the narrower stance was hell on my knee and couldn't do the final set... standing leg curls were good, but felt terrible on my left knee... weird, once I get my belt on I seem to be more up right and go deeper in my squats too, obviously weak in the lower back, but getting there...

go for my ultrasound on my left knee and left elbow tomorrow so hopefully will figure out the issues in both...

onwards and upwards

11-23-2009, 08:11 PM
Squats don't look too bad.......better than mine. :)

Good luck on your ultrasound bro. ;)

12-01-2009, 09:28 PM
Back at again... survived the trip to Pittsburgh and got much deserved rest and mental break. Haven't got the results back from the ultrasounds yet, but likely will have that the next day or so, interesting to see what's what.


DB Clean and Press 3 x 3 = 3/45's; 3/55's; 3/65's... pretty good considering the lay off... I'm happy with this progression, and this is still a great change from Military barbell pressing... next week will prove interesting

Chins = 5/bw; 5/bw... really good considering the lay off... feeling much better here and have to start adding reps but that will require much consistency

Bench Dips = 10/bw; 10/bw +45; 10/bw+70

Vogelpohl Pulldowns = 7/195; 10/180; 10/180

Floor Press = 10/135; 5/185; 6/185

Then did some bicep, tricep and forearm work.

All in all I'm happy with today... decent numbers, feel good and ready to push back at myself here...

12-02-2009, 08:07 PM
See.....a little rest will do ya good. ;)

12-06-2009, 07:46 PM
and the wheels fall off...

Deadlifts 3x3 = 135, 225, 315, 3/345; 2/370; 0/390... just coudn't get the third rep at 370 and 390 wouldn't budge... just not feeling it today... felt flat and couldn't get at it

Deadlifts 5x10 = 10/245; 10/245; 10/225; 10/185; 10/185... punishment is what that amounted to

Did some ab and trap work to finalize this masterpiece of garbage...

12-07-2009, 09:15 PM
Did you have a Large DD before? If not, give it a try. ;)

12-08-2009, 11:30 PM
Today, yet again terrible showing...

Bench 3x3 = 135, 3/185, 3/205, 1/215.... Well epic fail here. Was suppose to go 3/220 and 3/230 but the 205 was a struggle and you see how the last one ended. Not good

DB Rows = 6/115, 7/110, 10/100... pretty good. Grip and low back felt out and tired still from deads, and come to think of it my back on general was whacked, but still decent progress here

Floor Press = 10/135, 10/155, 10/175 ... Last set was hard but still good showing especially considering poor benching

did some bicep and tricep work to finish. Pretty dissappointing showing. I'm just feeling worn out. I think the dietary changes are really starting to impact me. I feel as though protein intake is down and need to rectify this.

and bb a dbl dbl would be great but limiting my coffee for the tummy's sake and I believe otherwise you would be correct! :)

12-10-2009, 07:33 PM
Well feeling horribly tired lately and I seems that training makes it worse. Not really sure what is going on but hopefully it will pass. Got me thinking about GPP and came across this article:


Joe is a great guy with great content on his sites. Consider subscribing to his YouTube channel as he has lots of helpful videos.

At any rate tomorrow will hopefully be up for legs. Funk needs to end soon!

12-22-2009, 07:34 PM
Well the funk lifted a bit and after lots of thinking I've reset all my numbers and decided to start over. I think that the success I showed on my squat with the 5/3/1 template are exactly because I checked my ego and went light. So that is the story for the rest. Dropped all my numbers and plan on staying this course. This template worked well for me especially in the deadlifts that were at an all time high even with brutal sessions at times so I think that this is an intelligent approach especially considering my messed up health. Already did mymilitary day which I'll post when I'm not working off my phone. Plan to hit deads and bench here in Ottawa before Christmas too.

As I'm not sure when I'll be back on I just want to wish all here at WBB happy holidays and all the best to you and your families! I wish you all healthy and happy times and all the best for the future!

12-27-2009, 11:32 PM
Well back home and done with Christmas for another year.. thought I'd update my past 2 sessions...

December 22nd 2009

Did a reset of my military day... which will continue to be a Vincent Dizenzo suggested dumbbell clean and press

DB clean and press = 5/45; 5/50; 8/55

Chins = 5/bw; 5/bw

Bench Dips = 10/bw; 10/bw+45; 15/bw+45

Vogelpohl Pulldowns = 10/180; 10/180; 10/165

Floor Press = 10/135; 10/155; 10/155

Actually this was a successful session.. the clean and press was great, the bench dips are doing what they need - hammering my triceps and getting a good stretch into the arms, the pulldowns seem to be helping my chins as they felt great and were a solid set of dead hangs, and the floor press was taxing, with a closer grip it pushed my chest and triceps as a great finisher

December 24th 2009

This session was a hybrid for both my deadlift day and bench day done with holiday celebration already in full swing lol...

Deadlifts = 5/275; 5/290; 8/305... excellent results here as I've dropped my max down and worked up great here, especially with a junk bar with lots of whip and poor grip even with chalk

Bench = 5/165; 5/185; 4/205... just ran out of juice on the last set, may have to drop my working 1RM base, but could also be the new bench post deads thing

DB Rows = 10/100; 8/100; 6/100

Lying leg curls = 10/75; 10/75; 10/60

Close grip bench = 8/135; 10/135; 12/135

Actually a pretty good day... everything was decent, and I think with separate bench and deadlift days, the numbers would actually be ok... I'm going to like doing the close grip bench for accessory too, did this with the suicide grip and my triceps got hammered with such light weight, so my triceps are obviously poorly matched to everything and the focus here should help...

Now that I'm home it's back to my regular gym and schedule, so squats will be tomorrow...

Hope everyone had a great Holiday!!!!!! on to the New Year!!!

12-30-2009, 10:57 PM

Squats 3x5 = 5/175; 5/205; 8/230... was a little more difficult than it should have been but considering how long between leg sessions, pretty good, and no belt to boot through these...

Leg Press = 10/2pps; 10/3pps; 10/4pps; 10/5pps... these were a good change for me as my shoulders have been worn out still, so these were good to change to and were hard, but by being smart here I think good things will come

Then did some incline situps... pretty good all around... back at the beginning but seeing that this was a smart change

01-03-2010, 12:04 AM

DB Clean and Press 3x3 = 3/50; 3/55; 6/60

Chins = 4/bw; 5/bw

Bench Dips = 10/bw; 10/bw+50; 10/bw+50

Vogelpohl Pulldowns = 10/180; 10/180; 10/180

Floor Press = 10/135; 10/155; 10/155

Not a bad day... main movement was great, getting the 60's moving was a good feat, and had one or two in the tank, so pretty happy here... chins fell off this week, but the bench dips and pulldowns were all strong and good, especially the pulldowns which I'm happy with, but makes me believe my chins should have been better... floor press is coming, the suicide grip really hammers my tri's and seems to take the stress off my elbows... moving along and getting back on track one session at a time..

01-06-2010, 01:14 AM

Deadlift 3x3 = 3/285; 3/305; 7/325... pretty good actually... the 325 went 3, 2, 2 as my grip kept giving, but I kept at it and almost got the 3rd rep... pretty good though, this backing off has been smart I believe

Deadlift = 10/225; 10/225; 10/225... actually did the first 2 sets with double overhand which was a great accomplishment in itself for me lately... other wise good accessory here

Keystone Deads = 10/135; 10/135... did these for my last two sets to hammer my low back, glutes and hamstrings... boy did they jam my low back!!! suppose to be able to go heavy on these... whatever lol, but this was a good finish for my deadlifts

Single leg curls = 4/75; 10/60; 10/45... well it wasn't until my final set that I realized the machine had an additional 10 pounds added to all the sets, which explained my pathetci 75lbs start that had me ticked... I'm an idiot sometimes lol

All in all, happy days... I especially have been happy with my prehab and warm-ups... been rolling my chest and arms and seems to be helping with elbow pain and flexibility, which I think is going to get me bakc in the saddle with my mobility... coming together again!!!!

01-09-2010, 01:44 AM
Yesterday I did this....

Bench 3x3 = 3/190; 3/205; 3/215... hard as hell yet again, and I dropped my 1RM down again for calculating... don't know what the deal is... seems like my shoulders are just tired tired tired all the time... not understanding this at all... at least I got the reps

Close Grip Bench 5x10 = 10/135; 10/135; 10/135; 10/135; 9/135... these killed my triceps and seemed to loosen up my elbows... after the first set felt like I was going to break my arms, the rest felt great and hammered my tri's, which again is a weakness that is likely responsible for the above poor bench... these really stretched out my arms too

DB Rows = 10/100; 10/100... these were hard as I did these standing with no support... way harder and much more fun!!!!! Ran out of juice to get the 3rd set, and ran out of time to do anything more!

Not bad, not great, just a day walking in the right direction...

01-12-2010, 01:23 AM

Squats 3x3 = 3/220; 3/230; 9/245... a great squat day... these were deep as I've done and really seemed to finally get the groove going... should have had the tenth rep but my left knee was done... success either way

Leg Press = 10/2pps; 10/3pps; 10/4pps; 10/6pps... again good work... this change from the squats seems to be a good one as my lefts have been getting better work in and my shoulders are much happier

This was it.. then I did a tricep complex of tate presses/rolling extensions/crush press... it was interesting as I started with the 20's and couldn't do it as a result of the pain in my elbows... so I dropped to the 12's and went after it with dumbbell curls between the sets... just shows my triceps are weak as hell... ever since I popped something in my left elbow things have been like this... I was able to do Tate Presses with the 60's easy and my bench was on the move up so I need to really get after my triceps and build them back up... they will be taking on lots of extra volume as a result... regardless still a great session for squats... just need to keep it going now

01-16-2010, 10:25 AM

DB Clean and Press - 5/3/1 = 5/45's; 3/55's; 3/65's... really happy with this, the third rep was tough but got it regardless, very happy here as finally feel decent with this exercise and it feels better than barbell pressing has

Chins = 5/bw; 6/bw

Bench dips = 15/bw; 15/bw

Vogelpohl Pulldowns = 7/195; 10/180; 10/165

Pin Presses = 3/185; 3/205; 3/225

Not bad day... chins were strong, bench dips were just bw and stretched out my triceps which they need.. the V-pulls weren't great but ramped up the weight so what can you do here, and did pin presses instead of floor press - my triceps are thanking me for this... all in all pretty good, we'll see where this goes next cycle

01-16-2010, 12:21 PM
Getting in some workouts I see. Good job bro. Keep it up!

01-17-2010, 11:22 PM
Yesterday afternoon...

Deadlifts 5/3/1 = 5/270; 3/305; 4/340... very good session... felt good doing the lifts... should have had more at the 340 but my shoulders weren't feeling great and neither was my left forearm... but this is good as I've been working on my stretching and flexibility so my arms are not use to the load and being loose so it was good to get the weight but no push it... very happy here... looking back through my log, this was progress

Deadlifts = 10/225; 10/225; 10/225... this was all done with a double overhand grip which is again coming, and this fried me after the 5/3/1

Keystone Deads = 10/135; 10/135... I stuck these at the end again which was great for my lower back again, and I think I can ramp the weight up next time around and puch this... really worked my arch which is coming

Pretty good session actually... I've also been trying to go for long walks in the woods for some cardio which is coming along nicely too... next stop is adding complexes on off days... good stuff I tell ya...

01-18-2010, 07:46 PM
Solid work bro! Keep it up! ;)

01-18-2010, 11:51 PM
Thanks BB!

Did the barbell complex today from the WBB article... this is part of my move towards cardio and being in better shape... well **** you guys and your stinkin' ideas... this killed me... all I used was 95 pounds and it felt like more than enough... as a chuckle the collars I used were bigger than the 25lb plates so the roll-outs had added resistance :withstupi:

it will be interesting to see the impact on my bench tomorrow... but right now I'm feeling tapped lol

so out of shape, but I did the 3 sets with the 90 seconds rest and the only change I made was doing zercher squats instead of the front squats as I don't have the flexiblity for them...


01-20-2010, 09:56 AM
I am glad I am not the only one who found those WBB complexs hard.
It takes a ton of drive to keep going with elbow and knee pain but you have. Keep up the good work in here

01-21-2010, 07:32 PM
Nice job Husky! Be persistent, that's what I say. ;)

01-28-2010, 08:23 PM
So yesterday went like this...

Morning... got knocked out at the hospital for my stock scope... went smooth and good new is nothing visibly wrong with my stomach or upper intestine... bad news is they thus don't know what the problems are with my stomach...

so coming down off the anesthetic was interesting... I was great I was tired and up and down... so in the evening I was feeling pretty good and went to the gym for my session... and after warm up here's what happened...

Bench 5/3/1 = 5/180; 3/205; 1+2/225... well it started well then 205 was grind and got one rep at 225... pathetic... just couldn't do it... ah well

Closegrip 5x10 = 10/135; 10/135; 8/135; 8/135; 5/135... again pathetic... my elbows were sore and this was just a fail

DB Rows = L - 5/100; R - 8/100; 10/90;... the 100 was just not moving, and the 90 was better, but took everything to complete

This session ended here... felt like death... nothing felt great... but I'm alive... squats and then we start all over... not sure what to do... bench just continues to suck and regress... just keep on keeping on I guess

01-28-2010, 09:18 PM
You had a workout after your scope? Are you nuts? Unfortunately, you're not 21 anymore.;) LOL

01-29-2010, 10:52 PM
You are a crazy man going to the gym after that! Hope you are feeling better now.

01-31-2010, 10:13 AM
Well I have to agree that this was not my most intelligent of decisions... The whole experience wiped me out for a few days... the good news is I'm feeling better just in time to head away for 2 weeks on a work course... I'll be staying on site and getting a regular schedule for 2 weeks and will be able to start my next 5/3/1 cycle stress free and see what kind of work I can get in... so I'll try to post some updates, but likely will put together a full account when I'm back...

Thank goodness for my iphone lol as it allows me to still keep up with the goings on here...

I did skip my final 5/3/1 squat session, but I'm not worried as I kept up my walking and rehab stuff as my knee has been acting up, so I think avoiding a max single (regardless of it being light relative to things) is smart and will just head into the next cycle feeling good to put forth the proper effort and form

A few changes I've made to my diet are mainly in the vitamin side... I've gotten myself back on a multi, got some B vitamins, and got some Himalaya Herbal Healthcare stuff for liver and stress to try out... I think again these 2 weeks will allow me to get things even straighter and will provide a good time to reintro some basics and see how I feel... I've been off all supps for 7 months now and seem to be just fine in the strength department, so with this move towards my health, I may start to introduce some "Results" back into the mix next as I didn't finish my last tub, and by the time I'm ready to do this, it will back in stock... I've also not used any protein supplement the past 7 months, and will intro that back in maybe in a month or so and I'm betting the extra protein will be welcomed...

Anywho... off to get packed and ready...

01-31-2010, 10:24 AM
liking what I see in here. I just started 531 recently. Definitely give the complexes a try. They kick your ass.

02-02-2010, 10:35 AM
I like the return to multi and protein shakes... I am surprised you were ever off of them. The one thing I find with B vitamins is to take them a good 4-6hrs after/before the multi or else you just pee it all out bc you are getting a double dose since most multis also have it.

Also something to look out for that I have found with myself is that it is harder to watch how hydrated I am... if you know what I mean but maybe that is more info than you need...

02-13-2010, 11:14 PM
CP, Thanks for dropping in bro! Much appreciated!

G - I got off them as I had run into some kidney and liver issues about 7 months ago now, along with stomach issues... since the scope showed nothing physically wrong with my stomach and upper intestine and my kidney's seem happier and void of stones I thought it was time to intro some simple things... and I totally get the hydration thing LOL!

Well I survived my 2 weeks at college getting to meet 40 other people in my current field - it was perhaps the best 2 weeks of my life from a social perspective, harkening back to my university years... The best part of this experience has to be the people that I met and got to know... we stayed on site in pod style dorms where 10 of us all had our own room but shared 2 shower stalls and one toilet and a common area... while I went down with 3 other people on my team at work I ended rooming with 9 other unknowns and it was the best result... the result was 2 weeks of intoxication, laughs and commraderie that have recharged me completely... I know that alot of my health problems were directly the result of stress and my striving to be good at my job, and this 2 week period reinforce that I need to relax and that I'm doing my job well and can take it down a notch and enjoy the ride... every night was full of laughter and fun staying up to 3AM and then being up for 7:15AM to get ready for class, but it was great great times.

I started my multi and B complex regimine and I feel it played a huge role in my survival... I got Platinum Active-X multi and Sisu brand B50 that I took every morning together, and I also implemented Himilaya Health Liv-52 and Stress complexes... alot to put all together, but I was not hung over as I would have expected and felt good most of the 2 weeks.

I also managed to lift my 2 weeks down, and the only real problems were crappy bars for pulling with no chalk, and crappy benches that didn't help my ever declining bench... the highlight was solid squatting for another session in a row, as well as good pulling under terrible conditions... the low was my bench... just terrible showing again... I also did cardio - yes read it again, cardio!!!! played basketball and volleyball mostly, but I also RAN yup sit down people... RAN and walked min to min for 30 mins... and I FELT GOOD... the work is paying off and I need to keep this up now... I didn't follow up my complex routine, but that will change now that I'm home

And goodness it's great to be home... missed my family way more that I ever thought I would, and it's been a nice home coming!

Anyway, time for bed and to get back into my routine and crush some weights now!!!!

02-14-2010, 07:33 PM
Welcome Back Bro!

02-17-2010, 10:18 AM
As per our conversation here are my ideas on getting your bench back in step with the rest of your workout:

I thought about it some more and read over your journal last night looking at what is happening with your bench. IMHO I would say to add in some decline bench work and another tricep movement. I am not sure what all you have at your disposal, equipment wise, but I think those movements are a good place to start. I would focus on recruitment and do lighter weight for 4 sets with reps in the 10-12 range. I am an old Marine so I also would say do pushups and lots of them. They arent fancy but they are easy to work in outside of the gym and just try to hit tight sets of 25-50 a few times during the day. No matter the job and I have had many I do them on the floor beside my desk at work or in a conference room out of the way and try to get a good 200 in throughout the course of the day. We are about the same weight and from the look of your deadlifts and squats close in strength so I am just telling you what worked for me to help my bench since you asked. I am sure other people who read your journal will also have ideas so I will also post this in yours for them to read. Another thing I noticed but am not sure about is what grip you are using I see a few times you mention your finger placement in different spots, you might want to drop down in weight and see what feels best -same for foot and back placements.

Hope it helps and keep up the good work. You sound fully charged after playing college boy for a couple weeks and that will definitly help you hit it hard!!!

02-24-2010, 10:52 PM
well my enthusiasm for the gym has been crushed by a ridiculous work week of 14hrs sleep over 5 days and a crushing chest infection that has had me in bed from friday until today... blah blah blah I know... complaints excuses whining... the good news is I understand now why my small colds result in crushing death on my chest... I need a puffer to help the lungs open up... so hopefully this will get me on the path to staying even, cause when I'm healthy I'm good but when I'm sick I feel like I need to build my casket... more good news... I'm down to 228lbs this morning... down from my height of 242 before Christmas, and 236lbs 4 weeks ago... all that has changed is the intro of my multi vites and the liver and stress support... so this is good, as my eating is better and I feel better... also the past 2 weeks of no lifting has seen my joints feeling better and my hunger for iron improving... now just have to get back on track as I seem to say alot lately, but its a marathon not a sprint blah blah blah... joined my work gym to eliminate another excuse and have a date with it friday if I can walk around tomorrow without hacking up a lung... enough of my crap... off to bed... hope all is well for everyone!

02-25-2010, 04:00 PM
Get well buddy :dj: I want to hear the iron clinking from here when you get back to hitting it hard !!!

02-25-2010, 08:21 PM
Yikes! Serious sickness bro. Get rid of it quick!

God speed. Take care.

02-28-2010, 08:03 PM
Finally back on the bike... here's how it went...

Military Press 3x5 = 5/105; 5/110; 5/115... going to work these back in and started right with my resets of my 1rm... the last set was hard, but not like in the past... I think this was simply recovering from being sick and just needing to get under the bar for a bit... very happy here... used a thumbless grip and wider grip too and it was a much better feeling to press with, weird but we'll see where it goes

Chins = 8, 6... used a purple light jumpstretch band for assistance and neutral grip... wow these popped my back... was good to use the band for help here... I think that until I start hammering out 10 i'll use them to get the reps in... for was really good too so should be interesting

Dips = 9, 8... same thing, used the purple band for assistance... seemed to help my elbows and was still tough, so same thing... this will be the protocol till I start bang out my 10's again

Vogelpohl Pulldowns 3x10 = 10/165; 6/180; 8/165... these were hard I think because of the great chin work and because of still being tapped from being sick, not worried though cause these still did their job

Decline close-grip 2x10 = 10/135; 9/155... wow... this is the first time I've done these ever and I gotta say it was interesting... almost all the focus was on my triceps, and I felt my lats engage for the first time... I liked them and owe this to G'man for suggesting them... they were great and as can be seen from my pathetic weights they are going to require work... they were easier on my wrists that traditional closegrips too so very happy... we'll see where these go

so now come some questions... should I drop the 5x10 closegrip work on bench day in favor of some pin presses that I replaced the decline's with here? or should I do the declines on bench day for the 5x10, and put the pins back here? or should I do the declines for both days because of the much needed tricep work I require?

regardless, felt good to get in here... i feel better... very strange feeling really... got to the gym late so couldn't do the tabata I had planned but after clearing wet snow yesterday that weighed a ton, I'm good for one day lol... tomorrow I'll hit the work gym and likely do cardio there and then deads tomorrow night... another hectic week at work so need to get work in when I can rather than neglecting my weights... enough rambling time to get some food and do some work before bed...

and most importantly GO CANADA GO!!!!!!!!!!!! HOCKEY GOLD!!!!!!!!!!!!!!!!!!!!!! WOOOHOOOO!!!!!!!!!!!!!:clap::clap: THAT IS ALL :)

03-01-2010, 10:23 AM
Vogelpohl Pulldowns 3x10 = 10/165; 6/180; 8/165... these were hard I think because of the great chin work and because of still being tapped from being sick, not worried though cause these still did their job
You made me use google to see what this was.... curious as to how you found this and why you like the movement it looked real different in the video I found?

so now come some questions... should I drop the 5x10 closegrip work on bench day in favor of some pin presses that I replaced the decline's with here? or should I do the declines on bench day for the 5x10, and put the pins back here? or should I do the declines for both days because of the much needed tricep work I require?

IMHO Tricep work can be done without being on the bench and changing the time you are in the gym already. IE on your leg day work in some Closegrips or even quick and easier French Press or Pullovers or Tricep Pulldowns.

Hats off to you... they earned it in that game.

03-01-2010, 06:00 PM
Hey G... well i googled the vogelpohl pulldowns too and the ones on youtube are my unlisted finishers... my version are from his training video wherte he warms up with explosive widegrip pulldowns... they've been awesome for me getting a stronger more explosive back and helped my chins since pushing them... so I apologize for the misinformation to some extent...

For the tricep work... I'll keep the extra pushdowns that I do and some tates too then on my squat and dead days... what do you think about the pin presses and declines?

03-04-2010, 01:35 AM

Deadlifts 3x5 = 5/285; 5/305; 5/325.... the 325 was harder than it should have been... felt good to do it without a belt though so pretty happy that was able to get this all in today after a few long days at work

Deadlifts 5x10 = 10/225; 6/225... this sucked... I tried some sumo for the second set and thought that my hips were going to explode before my low back told me to $#%^ off, and this just sapped my energy so I moved to..

Rack Pulls = 5/135; 5/225; 3/315... these were from just below the knee and the 315 made my low back say $%^# off and I tweeked something...

Pretty disappointing really... it seems my strength has stayed but my energy and endurance have jumped in the toilet from being sick... just have to stick with it I think... as I type this my whole body is well aware of the training session and my low back is still tore up...

Did some cable tri exts with a rope too to get some tri work in which seemed to worked and was complimented with some db curls... this all seemed to really make my elbow much happier too, so things are good in that direction...

Onwards we go...

03-05-2010, 08:59 PM
Good work on the volume! That is a ton of Deadlifts and Rack Pulls you did.

As far as pin press and declines go I dont do either very often so I cant speak to them.

03-09-2010, 12:21 AM
Thanks G!


Bench 3x5 = 5/170; 5/180; 4/190... again pathetic showing on the bench... this was done with ring finger on the rings so was wider than normal but still not great... it will be a long road back to a remotely respectable bench, but at least I'm under the bar here

DB Rows 3x10 = 10/90; 7/100; 7/100... didn't use chalk so grip was tricking and cost me reps with the 100... also my wrists and elbows were in terrible shape here, felt like they were going to rip off my body...

Decline Bench = 5/135; 5/155; 8/175... did these again and I'm glad to do it this way... low reps on bench day and high reps on military day... these really hit my triceps and I again felt what it is to engage my lats... I think it is utterly hilarious that I was able to have a better showing on this movement that normal bench, but what can you do right..

Cable closegrip rows = 5/150; 5/185; 4/240... added these simple for volume on my back... years ago this exercise did wonders for my back so we shall see if they continue too

Then I did some EZ curls and v-bar cable pushdowns supersets... these seem to help my elbows and were a great finish to this session.

Overall, my accessory work is better than my main lift... which isn't good, but at least it's something... I got a referrel by a friend to a Health center that does chiro, ART, Grastons and rehab stuff as well as personal training mixed into stuff offered... plan on making the free appointment for orientation and check it out... at a minimum the guy I've been referred to is suppose to be an great chiro, and reading up on them have great feedback about all they do, so this should be good news to maybe deal with my neck back and elbows finally. We shall see what tomorrow brings...

03-10-2010, 02:47 PM
Nice work on the bench day. It might not have been the weight you wanted but you kept the volume good by adding in those declines.

03-11-2010, 11:57 AM
Thanks G... I think you're right, it was a good addition to the session...

Yesterday went to my appointment at this health center and had a fitness assessment and intro to their facility... actually was very good... the trainer I met with is a chiro, ART, accupuncture guy that I really enjoyed meeting... he's jacked as hell, as well as upfront about how he does business... there was no fluff about you need this or that, he said that he'll do an assessment, we'll talk about it, he'll make suggestions and we'll decide what to do... excellent... which mirrored my friend who referred me's sentiments over the past 2 years with him... any way... my assessment went like this... bodyfat caliper results: 26.1% bodyfat - translates into 170lbs lean mass and 61lbs fat as I weighed in at 231lbs... pushups - 26 knucklers... plank - 55 seconds... wall sit 100 seconds... sit and reach - why bother it sucked lol... so he said the pushups were alright, and the plank and wall sit were good indicators of good core strength and lower body endurance... so then we spoke about goals... which I'm glad I have established, especially after looking over Bulkboy's and Geometheus' journals... 1) i need to get my body healthy... elbows, wrists, neck and knee 2) need to get in better shape - don't care so much about being lean, but about being able to have a long healthy life with my boys being active 3) I want to be strong... my bench sucks, I want it better... I want to deadlift 500lbs with an ultimate goal of 600lbs in the next few years... I want to squat properly and move towards a 315lbs real squat sooner than later finally, and get under 405 with real depth and get back the leg strength I had... I also expressed my interest in powerlifting and that this type of training has had the greatest impact on my work and need for strength there day to day... his response was simple... he had 2 cousins who were powerlifters, so he understood the training involved, and more importantly he believed that squats, deadlifts and bench were the foundation for training programs period - he said that my friend who referred me could barely pull 175lbs at 180lbs b/w but is now a 340lb deadlifter with no acl in his left leg... he said I put the effort we'll do it all... he also explained that we would take each session to evaluate what's going on physically so if I need an adjustment then that's where the session goes - recovery... and we'd also work on developing my training outside of my time with him so that I make progress period... so all in all I'm very happy... I liked this guys approach and attitude... I liked that he LISTENED... and I liked that he wasn't pushy... so monday I go for my first session to check out where my technique stands and do some 1RM testing so should be interesting... I'm stoked to actually have someone to train with as it's been a lifetime since I've had a partner... so the next step is before pics this weekend by the wife... and figure out my diet again and start caring about what I put in it... good times ahead!!!!!!!!!!!!!

03-16-2010, 02:32 AM
So had my first session with the new trainer and it was pretty good... got assessed on my issues surrounding my neck, elbows, wrists and knees and seem to have a plan coming together to fix it all... my neck is likely the source of alot of the trouble as some nerve things were done and my pain went away instantly so hopefully a quick fix is on the horizon... as for training, it was mostly a feel out day for form... he still kicked my but with bodyweight work but also learned somethings about my form... using too much upper back on some movements... glutes aren't strong enough and my form isn't too bad but needs some work still... so wednesday is the first actually training preceeded by a chiro appointment so should be interesting... I plan on using the trainer twice a week and then once or twice going on my own to do what ever else I think I need to in order to further my goals... and that's another chat for Wednesday... so new things are happening, lets see if they are for the better!!!

Onwards and upwards!

03-19-2010, 10:47 AM
Wednesday, went through my first full training session... it was more of an over all conditioning session and full body movements... I did lots of lunges with body weight and medicine balls as well as squat to overhead press with medicine balls... then did deadlifting supersetted with incline dumbbells and then lat pulldown variations and shoulder work, followed up with lots of core stuff... and so I puked my guts up lol... kept up such a frantic pace that I felt like I was back in training camp... big eye opener of how deconditioned I am... still managed to pull for high reps so it was good... I also got some good tips of my deads, which I could instantly see help like keeping my head up and my grip... at any rate another great session getting started... I also got a bunch of work on my neck and back and knee... my knee feels a hundred times better and everything else is coming... lots of fun...

My plan is to go 2 times a week to the trainer and use a 3rd and maybe 4th session on my own to do anything that I feel I want to focus on... so I'll be doing an upper focused and lower focused session with the trainer and my thing on the other days...

I'm thinking depending on what he's got planned, of doing a 3x 5,3,1 for stuff... but well see

03-19-2010, 02:33 PM
I'm thinking depending on what he's got planned, of doing a 3x 5,3,1 for stuff... but well see

I am glad you like your new trainer. Before you start in on a 2 day routine on your own design (not that it would be bad) ask your trainer what complementary exercises you should add. Ask him what you can do on those 2 days, you plan on working out alone, so that your entire weeks plan is all working in harmony with your end goals.

03-20-2010, 10:57 AM
I am glad you like your new trainer. Before you start in on a 2 day routine on your own design (not that it would be bad) ask your trainer what complementary exercises you should add. Ask him what you can do on those 2 days, you plan on working out alone, so that your entire weeks plan is all working in harmony with your end goals.

You're bang on my man... that's our discussion next week so I don't undermine the work I put in... Hopefully hit the gym today and get some work in... might just head out with the kids and do a nature walk... we'll see... :boring:

Brian C
03-20-2010, 01:46 PM
Great work Husk. Hope everything works out with your new schedule

03-22-2010, 08:05 PM
Today was an upper body day... and I still squated and lunged my bodyweight to oblivion lol... but still did giant sets of incline DB's, pulldowns, squat to cable row... followed with some single are shoulder press... pretty much a conditioning series and it's working... I'm dying from the moment of warm-up till the end... tons of core stuff built in plus lots of lunging and squatting... did I mention I lunged and squatted????... either way today went better than the last session... but I'm afraid to see what a lower body session is going to be like... either way, it's good moving towards being in better shape and I'm determined to make it... which is something I haven't felt in a very long time, regardless of what I've thought lol

I really like the trainer and speaking with him, he keeps telling me not to worry about the weights and work right now as we are just setting ourselves up to move to the big weights, which is great I think, cause on top of it all he's helping me feel way better too physically so good stuff.

Bulk Boy, Geometheus, Brian C... thanks very much for your input and reading guys, much appreciated!!!! and the same goes for those I've missed, thanks for all your assistance... who knows, maybe I'll be ballsy enought to post some befores and afters eventually lol

Looking forward to Wednesday

04-06-2010, 10:06 AM
Earth to Huskybear come in Huskybear.........

04-24-2010, 12:46 PM
Welll it's been about a month of craziness since I've managed to post anything so he's a recap of training!

Twice a week I've been going to the new gym with my trainer and wow have things gone extremely well. My training has turned from my 5/3/1 focus, to a more GPP and superset style of training, with heavy work mixed in.

I'm lunging like I've never lunged before and have been deadlifting twice a week with different variations, on top of bodyweight squats that start every session. I've moved away from barbell work until this past week and it is paying huge dividends.

My body weight has stayed at 230lbs, but clothing indicates body comp has definitely changed... will be interesting to see my next calipre bf%...

My strength may have gone down, simply because I haven't done the max work, but at the same time I don't care... my knee is no longer bothering me at all and my mobility is going up again... my back is feeling great, and my neck is light years ahead... both my elbows no longer are bugging me, and my wrists are gaining mobility again... all amazing results as I've lived with pain for far too long...

Now the training has been challenging... I don't get much rest and have been kept at a killer pace... and my technique is getting much much better... my deadlift technique has been tweaked and I'm now popping up better than before, and my squatting is feeling more and more comfortable... my bench has been exclusively incline dumbbell variations of single arm and regular forms up until this past week... though my bench sucked still, I got under 225 for 4 and did so pain free... so things are coming along...

I'm totally enjoying these changes... I've done sled work, plyo work, all kinds of stuff that have kept me motivated and excited...

But the biggest payoff has been my overall wellbeing and better cardio... my job requires me to be able to handle myself physically, and while I've always felt comfortable, the past few weeks I've been less winded, sleeping better, and just all around feeling great... and been able to go through some hairy stuff like it was nothing...

So to recap... I feel great... my cardio is way better... my technique is much improved... and my strength is started back on the upswing... awesome stuff lol

Anyway... I'll try to put together a full session sample to give an idea of the work I've been doing too... right now it's off to hangout with the kids!!!!

11-03-2010, 08:29 PM
Sweet sweet WBB... been a long time since I've posted and been on here regularly but figured I'd chime in with proof I'm still alive!!!!!

The past 6 months have been interesting... I've spend a lot of my time recovering physically, getting my neck knee and arms healthy as well as improving my overall well being.

My training took a very different approach, doing mostly unilateral work full of cardio and high intensity work... the results have been a drop is strength, a huge up swing in GPP and overall cardio health, and overall feeling better physically.

My health is back moving in the right direction, and my hunger for iron is coming back strong.

I've realized that for me, I need to keep my cardio going in a high intensity way... it seems to leave me feeling my best and I believe long term it will be the wisest choice

I started back to basics yesterday, starting day one of my WS4SB adventure to get back on the right path.

I feel that this gives me a good generic template to utilize what I've learned the past 6 months, combined with my tidbits learned here... I think it will give a good marriage to my wish to be strong and in shape... time will tell.

Work has only gotten busier the past 6 months too... I've done nothing but work minimum 12 hour days and seen and done things I'd never thought possible, so it's been blessings and curses throughout. But, I'm closer to getting on track than I've ever been and hope to keep righting the ship here...

Enough with cliches...

BB and Geo.... I have kept subscribed to you guys and have continued to follow the progress... you guys have been inspiration more than you'll know... I salute your consistencies and drive!!!!!!!!!

Everyone, it's great to be back!!!!!!

11-04-2010, 09:33 PM
Welcome BACK bro!!!!!

I was really starting to wonder where you went......................

11-05-2010, 06:31 PM
So here are my pathetic first 2 sessions back under the bar...

M/E Upper:

Bench (work up to 3-5rm) = 10/135; 5/155; 5/175; 3/195

Incline DB Press (2xmax) = 15/40; 13/40


Barbell Rows (3-4 x 8-12) = 12/135; 12/135; 10/135; 12/135
Cable Face Pulls (3-4 -12) = 12/60; 12/60; 12/60; 12/60

Barbell Shrugs (3-4 x 8-15) = 15/135; 12/185; 10/185; 10/185

EZ bar culs (3-4 x 8-15) = 15/40; 15/60; 15/60; 15/60

The base was very quick, as this is the biggest change for me in my work... my gpp is better and i'm able to move quickly between sets... numbers are great, but really have done any of this for 6 months, so pretty happy... especially as my elbows felt great as did my neck on shrugs... that's progress...

D/E Lower Body:

Box Jumps (5-8 x 1-3) = I did 8 sets of 3 jumps onto a 29" box... again pathetic, but at 235lbs, this was better than I thought I'd do lol

Raised front foot lunges (3-4 x 8-10) = 10/bw; 10/20's; 10/20's; 10/20's

Hyper extensions (3-4 x 8-12) = 12/bw; 12/bw; 12/bw; 12/bw

Spreadeagle sit ups (3-4 x 10-15) = 15/bw; 15/bw; 15/bw; 15/bw

Did this session quickly again... i've done so much lunging that these were light and felt good so need to bump up the weight... my low back is pathetic, tho not sore today, it got serious work from the extensions, and the sit-ups were akward and hard, so keepers

So an interesting foray back into the mix... I like the mix of low rep strength and high rep endurance, mainly cause I'm not pathetically out of shape lol... need to keep on keeping on and see if I can actually be strong...

11-22-2010, 07:08 AM
Keep going man..... you got quiet again.

11-22-2010, 07:44 PM
Keep going man..... you got quiet again.

I was thinking the same thing.......................:scratch:

04-21-2012, 08:59 PM
Hello sweet board!

So after my initial absence I again disappeared for the past 2 years into the dark abyss that is my day job and family.

Where to start... well the first place is family - my youngest boy was diagnosed with some developmental issues that took an immeasurable toll on everyone including himself. Combine that with a demanding job that was 14 hour day minimums and well its been a long road.

I managed to stay in the gym regularly lifting but my results were meh. Strength has taken a jump here and dive there. But in the past 8 months I gained a training partner who really help push me on and keep me motivated finally moving back in the right direction.

Then came a challenge at work to lose maximum body weight by percentage. At first I was disinterested thinking who needs to lose weight... and then the shit talking - he's not going to do it; he's never going to change; he'll never win. So challenge accepted.

Starting back on Jan 20/12 I weighed in at a wonderfully fat 248lbs. My max bench was barely 245lbs, deads were stalled back in the low 300's from a low back injury, squats also suffered into the low 200's.

So began I did, remembering the mantra preached since the site began... results are made in the kitchen and then with smart programming and dedication.

First Diet - For 2 and 1/2 months I ate the same things and did not cheat at all:

Meal 1 - 6 egg whites, 2 whole eggs, fried in coconut oil with 1 cup of spinach with 1/2 cup of plain oatmeal with cinnamon

Meal 2 - protein shake with fish oil cap

Meal 3 - chicken breast, 3 rice cakes

Meal 4 - steak with green salad with oil/vinegar and/or steamed broccoli or beans

Meal 5 - chicken breast or tuna with 3 rice cakes

Meal 6 - protein shake with fish oil cap

I varied only in with subing in talapia for tuna, flavoured mini rice cakes and had a coffee with cream only with breakie. This became easier and is now an obsession. I felt for the first time what it was to have a sugar rush having m pre workout drink 3 weeks in lol.

My supps consisted of a pre and post workout drink (MP Assault pre and Dymatize Xpand post) and I added a fat burner as well 2 1/2 months in.

After the first 3 days of feeling like a heroine addict in withdrawl, I hit the gym with intensity that I'd not had since my years playing football in high school.

I did some form of cardio every day for at least 30 mins, and 60 plus mins 5 times a week, plus dialed in my 5/3/1 training, keeping my numbers honest and accessory work volume up.

The final results came yesterday April 20/12... a final weigh in of 208lbs. 40lbs lost over the competition and a solid 3rd place finish.

But with all that lost... my numbers have all finally become respectable... 300lb squat, 400lbs dead, 175 military and 275lb bench. Can't believe it really but it speaks to my dedication.

I feel great. My cardio is through the roof... I'm strong finally and my body is happy finally. Aches are gone. I've slept better than I have and stress has little effect on me any more lol.

So, with all that I write this to say thank you. What I've accomplished is directly attributed to what I learned here and on EliteFTS. The contributors have all taught me not just how to train and eat, but its the will to continue and say F$%@ you to that inner voice saying can't and giving the finger to doubters.

It's wonderful to have my training together now. I haven't had a drink in 3 months, eaten out in 3 months and turned the corner of everything about my focus. Home is better, work is better and most of all I'm better :clap:

So that's me for the past several years all boiled down into a post. So as I enjoy my first cheat meal in forever tonight I embark on the next part of my journey to get my numbers moving up some more and maybe finally fulfill my wish to compete.

So get use to some stupid basic questions about diet and training for this phase lol.

Let the good times roll!!!!!!!!!!!!!!!!!!!!!!

04-23-2012, 08:20 PM

Good to see you back in here. Congrats on your transformation. Nice job mate.

04-25-2012, 11:21 PM
Okay... so the experts have spoken in regards to my training ideas and the consensus is too much work and a lack of grasping the 5/3/1 program. So taking that into account, I've embarked on some new ideas that I'll put down here as I go and hopefully the feedback will come...

Also, I started originally using the 5/3/1 as set out in Wendler's book, but thought I could use it to progress on the lifts and then put together exercises that work for me and my own program... seems like a bit of a fail in some regards given feedback, but at the same time as my goal was weight loss and combined with my lifts all getting better I can't complain too much.

Another point made regarding my exercise selection had to do with using board presses and why I would use them given my mediocre bench - the answer is my elbow and wrist problems have made it hard to get good tricep work and I feel these have helped me the most overcome that... so without further here's today's session...

Military Day (based off 160lb 1rm) - 5x95; 5x115; 10x125

Rack lock outs 3x3 - 3x205; 3x255; 3x295

DB Bench 3x10 - 10/55; 10/65; 8/70 - spent

Barbell Rows 3x10 - 10/135; 10/155; 10/175 = not done in forever and were difficult, i hated them so them must be good

Cable pushdowns 4x12

Tabata - ran on treadmill at 9 incline and 7.5 speed = sucked huge, but got it done

Felt like a great session... now that I'm not worried about burning up calories and getting work in, it felt good to push things and go for broke a bit more... all in all feels like a win, we shall see.

I've also decided to go with advise given by rhodehouse. While I feel much like Vincent D regarding diets and feel carb back loading could be a really good approach... I need to really be disciplined on the basics for a longer period before adding anther idea to the mix.

So I've upped my calories from my weight loss diet, replacing rice crackers with yams and added a protein shake as well as bigger breakfast to get my calories in the 2500 range for now to see what that does along with training.

Thanks to all for the feedback thus far... looking forward to training tomorrow and hopefully some feedback peeps!

04-25-2012, 11:23 PM
I will add that the work is based off the EliteFTS beginners manual, using the 5/3/1 or the basic movements to start each session. So maybe I've just uselessly bastardized everything again, but we shall see.

04-26-2012, 11:23 PM
So today was deadlift day

Based of a 380lb max for deads

Deadlift 5 - 5/205 5/255 10/290

Sumo deadlifts 3x10 - 10/205, 10/225, 10/245

Leg curls 3x10

Session went well. Pushed the work at a quick pace and felt great over all.

Understand now the benefit less is more. Clicking me thinks. Either way, this was a great session pulling.

04-30-2012, 02:05 AM
Here's the past couple of days...

Friday - Bench day... based off 245lb max

Bench - 5x 185, 5x195, 9x205, 25/135

Chins - 7xbw, 10 with monster mini assist, 8 with monster mini assist
TRX Push-ups - 14, 12, 15
Shrugs 3x10

Bench day went actually pretty well. The 205 for 9 was good, but I failed near the end mostly from form, flared my elbows out to perpendicular and lost the grove - think I could have done another 2-3 reps, but facts are I didn't so nuff said.

The chins were good back work, again listening to previous suggestions, I threw myself at these and I was spent... the TRX push-ups were tough to because of all the work and didn't go as well as I wanted, but still a good session

Sunday - Squats... based off 265lb max

Squats - 5x195, 5x205, 12x225

Power Cleans - 5x135, 5x135, 10x135

Leg Press 3x10 - worked up to 405lbs of plates

Leg Ext 3x20 - just enough weight to get a pump and flush the quads

Plain and simple, I suck at squats... what was years ago a strong point has devolved to crappy weight and form... but today things changed for the better... having a partner helped me hit depth and correct some stuff, and the 225 was actually a set I could feel good about.

Because of the squat work, the cleans were actually tougher than ever, but still got them in, which left the leg press of hell... as I sit here my legs are tired and sore and its been 4 hours since putting in the work... tomorrow will be tough.

Well there's the first week down. I think it was a good start, but really time will tell. Diet was good. The carbs have been good, and while I have loosened up my eating, I've still maintained good discipline, enjoying my weekend cheat foods last night and with breakfast.

So 1 week down, leggo!

05-03-2012, 12:14 AM
Military Day (based off 160lb 1rm) - 3x105; 3x115; 9x130

Rack lock outs 3x3 - 3x205; 3x255; 3x255

DB Bench 3x10 - 10/60; 10/65; 10/70

Dumbbell Rows 3x10 - 10/60; 10/70; 10/80

Cable pushdowns 4x12

Tabata - ran on treadmill at 8 incline and 7.0 speed = sucked huge, but got it done

Overall not bad... felt sick the past couple of days, likely as the kids have been really ill. But rested and felt good enough to get this work in. The military press felt great, but I think the numbers were wrong in the chart I used looking at last week. But still the work happened.

The lockouts were horrible though, as the weight felt really heavy today. And like an idiot I did Dumbbell rows instead of barbell, but still worked up well to the 80s which were tough to get the 10. Add the tabata which was hard and I feel like I did good.

Onwards and upwards.

05-03-2012, 10:20 PM
deadlift day

Deadlift 3 - 3/280 3/305 8/315

Sumo deadlifts 3x10 - 5/225, 8/225, 9/225

Leg curls 3x10

Got my spreadsheet settled, so the numbers are a bit higher for deads compared to last week for working sets, but I'm really happy with the session.

Everything felt heavy, but to get 8 at 315 is my best results in a long time.

Problem was the sumo work felt crazy heavy with nothing weight. But I did what I did and it was tough.

Leg Curls to finish was it and my legs and back were done.

Not really sure about the sumo. I feel as though my form isn't working well with it. It seems a video will have to be in order here.

Onwards and upwards we go.

Moving forward.

05-04-2012, 07:56 PM
Friday - Bench day...

Bench 3s - 3x 185, 3x220, 6x220, 28/135

Chins - 8xbw, 13 with monster mini assist, 8 with monster mini assist
TRX Push-ups - 18, 15, 20
Shrugs 3x10

Misread my numbers and jumped to the 220 to quick, but still finished up nicely. Felt good. The chins improved too. A pretty good day!

05-10-2012, 07:54 PM
Busy week so lets get caught up...


Military Day 5/3/1 - 5x115; 3x125; 8x135

Rack lock outs 3x3 - 3x225; 3x255; 5x255

DB Bench 3x10 - 10/60; 10/70; 8/75

Barbell Rows 3x10 - 10/135; 10/165; 10/185

Cable pushdowns 4x12

Tabata - ran on treadmill at 8 incline and 7.0 speed


deadlift day

Deadlift 5/3/1 - 5/295 3/315 6/330

Sumo deadlifts 3x10 - 10/225, 10/245, 4/275+6/225

Leg curls 3x10

overall I felt pretty good. the shoulder press was not great again but still progressing. Accessories went very well, so overall I'm liking how things are going.

Deadlifts went well. probably would have had more success at 330 but mixed grip is still causing me trouble as my arm is bugging me and caused me to get out of position. but still good stuff. the sumo's went much better, seems as though I found my position with it.

on wards and upwards

05-12-2012, 07:48 AM
Well yesterday was a fun day... after a long day at work on Thursday, my training partner and I decided we would skip training, get some rest and do both of our sessions in the one day... here's how it went:


Bench 5/3/1 - 5x 185, 3x205, 3x230, 28/135, 27/135

Chins - 15x with monster mini assist, 12 with monster mini assist, 10 with monster mini assist
TRX Push-ups - 20, 15, 15
TRX Rows - 10, 10, 8
Shrugs 3x10

Afternoon Session:

Squat 5/3/1 - 5/205, 3/235, 8/260, 15/135, 10/205
Power Cleans 5/3/1 - 5/135, 2/165, 2/165, 15/95
Leg Press 3x10 - 10/4plates a side; 10/5 plates a side; 6/6 plates a side
Leg Ext - a bunch of light sets to get the blood pumping

Considering the day, it went pretty well. We hit all the core numbers that we wanted. I did struggle with my grove on the bench, and feel like I should have got more with the 230, but still a good progression.

Squats were ok. I feel like m form is problematic, but my partner says I'm hitting depth no problem. After all the sets, I took the 205 with a belt and this was actually quite remarkable... the 205 felt light and the belt seemed to put me in position. Again my training partner said that they were my best reps yet. So there's obviously a weakness in my posterior chain that I need to fix, but quite frankly don't know what it is. So i my start taking my max set with a belt and hammer out the reps with the hope of figuring out the issue.

Anyway, it wasn't an easy day, and won't become a regular thing, but got the work in, had fun doing it, and now have the weekend to relax and recover!

05-15-2012, 07:57 PM
Hurray for deload week...

Monday's Session - Military

Military - worked up to 125 x 5 using Fat Gripz... felt good and wasn't taxing

Floor Press - worked up to a double with a close grip at 225... replaced our pin press with this going into the next month cycle... I liked it...

Incline DB - 10/65, 10/75, 8/75

Barbell Rows - 10/135; 10/165; 10/185

Cable Pushdowns 4x12

pretty good day... I feel good, though a little tired, but that has more to do with work hours, which really didn't do much to get me off my game. Feels like things are going in the right direction!

05-15-2012, 08:04 PM
Today... Deload Deads

Messed around with using bands... did sets of 5 using 135 conventional stance working with standing on a monster mini, purple and then green jumpstretch bands.

Then we did the same with sumo, but worked up to 185 bar weight. FINALLY found my grove with the sumo stance and these went awesome.

The bands were great for getting work in without feeling taxed.

After doing about 15 sets of deads we broke out the homemade tire sled I made using some Spud Inc straps. Very great investment...

We loaded it with 90lbs and pulled it for about 50 m making 4 trips around the parking lot. It sounds like nothing, but it was the first time we had ever done them and they rocked... and totally killed us. Was totally worth it, got myself and training partner hooked and is going to make us way stronger I suspect.

That was it for today. Another win me thinks!

05-21-2012, 10:25 AM
Deload Bench/Squat:

So got a little off course wednesday and scored me some sickness, but was back in the gym Friday and condensed my Squat Bench training into this...

Squats - 50/135, 35/135; 25/185; 30/135... really focused on depth, messed around with foot position and felt like I may have found a better squat stance... this was also way harder than I could have ever imagined

Leg Press - 12/3 plates a side; 12/4 plates a side; 15/4 plates a side

Bench - 50/115, 17/115... tried getting reps for half body weight, still weighing in at 221lbs, but this was tough and a fun way to deload

Chins and inverted rows... did a bunch of sets and reps... this was all hard considering but chins were around 4-5 reps a set and then 8 - 10 reps of inverted rows

Lastly my training partner and I broke out the tire sled again... we did 6 trips of about 70-75 yards with a 45 pound plate this time. I'd like to say it felt light, but that was for the first 2 trips of trying to sprint... afterwards it was heavy as hell lol. We did the pulling by only resting during each others trip... as soon as one would return the other would go... this is going to be a great tool which I should have used long ago

That's it.... back to the 2nd wave starting this week... looking forward to it!

05-21-2012, 02:42 PM
Thumbs up to Tire Sleds!!!

05-22-2012, 10:46 PM
Thumbs up to Tire Sleds!!!

hahahaha yup these are fanastic G!

05-22-2012, 10:53 PM
Due to Canadian holiday, Monday's military day is pushed to Saturday

Today: Deadlifts 5's

Deads: 5/275; 5/295; 10/315, 2/315... these went great today... in the zone... I got to 10 with the final set and failed mentally so banged out 2 reps after a 30 second break to sulk. Very happy with this

Sumo Dead: 10/225; 10/275; 2/295, 10/225... well these went well... seems like I've figured out my stance... now it's just grip cause issues as I can't seem to mix grip with my elbow/wrist issues.. but still this is a marked improvement and seems like if I can iron things out perhaps I'll be stronger in this stance.... we shall see

Leg Curls 3x15

DB Curls 3x20

The great Sled of Doom - 10 laps of about 70 yards with 45 pound plate... finally got the 10 done, and mixed going forward and backpedaling

Overall, really happy with the day... feels as though movement is in the right direction, but time will tell!

05-26-2012, 01:05 PM
Catch up time...

Thursday - Bench at 2AM after work

This was a long day, but we still it the iron out of need and it actually went alright

Bench 5's - 5/185, 5/205, 6/215 + 4/215, 25/135... so the 215 felt heavy, and I was unhappy with only 6 reps, so I took a thumbless grip and pushed out another 4 which made me satisfied somewhat... the thumbless grip and then the 135 burnout went quite well for a few reasons... figured out my foot placement out of no where, established an arch, and found my grip width, so win for this session...

Chins - 12, 10, 10 all bw with monster-mini and mini band assist

TRX Pushups - 25, 22, 22

TRX inverted rows - 10, 10, 8

Bench day went well, especially given the long day and ungodly hour, I can complain!

05-26-2012, 01:12 PM
Friday - Squat

Squat 5's - 5/205, 5/230, 14/245... this is my best squat session in years... feel like I've got my stance in place... I also used a belt for the final set - my training partner said that it's the best set he's seen me do, I'm getting down lower and driving up properly out of the hole and not folding... so the belt is going to be a keeper for the final sets... seems that it acts as a cue for me, and I didn't have it on tight, but the difference was incredible... very happy!

Power Cleans - 5/135, 5/135, 10/135

Leg Press - 10/4plates a side, 10/5plates a side, 2/7 plates a side

Then pulled the tire sled for 5 x 80 yard lengths, followed by 5 80 yard sprints with 90 sec rests between runs... this was a killer... I wanted to throw up, but I survived and feel better for it!

Today its off to military make up day, and then a day off before we start over... progress has been great... my diet is working too, in the morning I"m weighing in between 218 and 220, and seem to be getting a bit leaner too, so we shall keep on track...

05-27-2012, 12:33 AM
Military Press Day

Military 5s - 5/110, 5/115, 15/125

Floor Press - 4/185, 4/185, 5/185

Incline DB - 5/70, 10/70, 3/80

Barbell Rows - 10/135, 10/185, 8/195

Cable Pushdowns 4x12

Well not a bad day at the gym... getting 15 at 125 was awesome, felt great and was nice to put up a decent number.

Floor Press just felt heavy, did them with a close grip and it was tough going

Incline DB were ok also, i was only going to to sets of 5 but then went 10, and then crashed all around with 80 so, really it went ok for not following the plan.

Barbell rows were excellent though, it's nice to pull some good weight and keep working this movement into a big back.

So overall a good day, but only 1 day of rest till we start all over again - this will be especially interesting going back to military as my day 1 for the week.

05-31-2012, 08:33 PM
Monday - Military 3s

Military - 3/115, 3/125, 12/135

Floor Press - 5/185; 5/205; 4/205

Incline DB - 10/65; 9/70; 8/70

Cable Pushdowns - 4x12

Pretty good day, considering 2 days before I did the same run through, so really happy to get the 135 for reps. Floor Press continued to be a struggle and tired me out for incline dbs... overall pretty good day

05-31-2012, 08:37 PM
Tues - Deadlift 3s

Deads - 3/295; 3/315; 9/330

Sumo Deads - 10/225; 5/275; 10/225

Leg Curls 3x20

Bicep Curls 4x12

Pretty good showing... did this at night after work without my training partner and the 9 reps were awesome... felt strong throughout, but mentally when I hit my goal of 9 reps I stopped and couldn't pull more... felt like I should have had another 2 reps but reality is I didn't... the sumos were incredible tough again, having lost my grove again but considering the energy I poured into my 330 reps, pretty happy... a good day overall!

05-31-2012, 08:42 PM
Thursday - Bench 3s

Bench - 3/205; 3/215; 5/225, 2/225, 30/135, 20/135

Chins - 13, 10, 8 - all bw with monster mini and mini band assistance

TRX Pushup - 3x20 bw

TRX inverted row - 3x10 bw

Well, bench went ok... but really feel like I should have got more reps, fail on my 6th rep so after my training partners set I did 2 pause reps with the 225... the upside is got the set up down along with grip, and felt the exercise in my chest and triceps, which has happened really so who knows... still its an increase so can't complain... overall pretty good day, chins are getting better and coming time to drop a band out and see what happens... come on squats tomorrow!

05-31-2012, 09:16 PM
Solid pulls mate. Nice work there. Keep it up. ;)

06-04-2012, 10:21 PM
Solid pulls mate. Nice work there. Keep it up. ;)

Thanks BB!!! I'm trying...

Friday - Squat 3s

Squat - 3/225, 3/245, 15/260

Power Cleans - 3/135; 3/155; 3/165

Leg press - 10/4 plates per side, 8/6 plates per side, 3/7 plates and a quarter per side

Leg ext - 3x20

Well really happy with squats... there were 2 realizations... 1st I watch Donnie Thompson's squat tip video and he spoke about driving with the upper back and head... clicked... stopped my folding on the squat, doing a more solid 245 this week with no belt, then doing the 15 with 260 with a belt was awesome... finally squatting like a high schooler hahaha... but its progress

Cleans were ok... couldn't rep out like I wanted, was just tired, but did ok with everything else so again, happy with where things are going... though always happy for people to chime in :)

06-04-2012, 10:34 PM
Monday - Military 5/3/1

So I haven't worked up to a true max in anything for a long time, so with this being half point in the training cycle, my partner and I decided we would work up to maxes to see if we are on track. Today is the first attempt at this and here it is...

Military - 1/115; 1/125; 1/140; 1/155, 1/175; 1/180; 0/185

Floor Press - 5/175; 5/195; 6/195; 20/135

Incline DB - 10/65; 10/70; 8/70

Barbell Rows - 10/135; 10/185; 5/195, 10/135

Cable Pushdowns 4x12

Well this is my best military to date... I have put up 185 about 7 years ago, but it was more a push press and not great form... today I moved the 175 strict, and the 180 was tough but I got it... tried 185 but I couldn't get it past my chin both tries... might have got it if I jumped to it from the 175, but really who cares... I got a muthafuggin PR that's real and worth actually being happy with.

On top of it, floor press felt really good... seems as though I found my grove with it... and these were all done with a pause so, really happy with them.

Barbell rows weren't great, but they were solid. So overall, good tone set for the week... happy to feel mentally the work is paying off and I may be doing things right.

onward we go!!!!!!!!!!

06-04-2012, 11:00 PM
and can't forget the tabatta run I did at the end of military day of 7 speed at 8 incline plus 20 min walking at 3 incline... fun stuff hahaha

06-08-2012, 12:41 AM
Tues - Deadlift 5/3/1

Deads - warm ups, 1/275, 1/315, 1/365, 1/385, 1/405, 1/425

Sumo Deads - 5/225, 1/315

Leg Curls 3x20

What an awesome day working up to singles... 425 is my all time PR and I did it in a belt after smoking 405 completely raw... I could not be happier... I think I had a bit more in the tank too, but forget it... this was a WIN!!!!! so happy, and seems to mean all the work is paying off!!!!!

Then I went and did the sled pull with 90 pounds and a medley thing with one of my training partners - sucked but making me better! Overall, I'm happy with where things are going!!!

06-08-2012, 12:59 AM
Thurs - Bench 5/3/1

Bench - warmup, 5/185, 1/205; 1/225; 1/235; 1/245; 1/255; 1/265

Chins with monster mini assist - 9, 8, 8

bar push ups - 30, 26

Inverted Rows - 12, 10, 10

Well another great session... 265 bench equals my best bench ever... didn't try 275 this go around but did try 265 a second time and didn't quite lock it out, but overall I'm really happy... on top of that chins went beyond well using less assistance this week.

Overall training is finally feeling like I'm doing things that work... can't wait to squat... if I can squat 310 tomorrow, I can finally say I have a 1000 pound total and have moved a step closer to replacing my vagina with a pair of balls... good times!!

06-09-2012, 10:40 AM
Congrats on your DL PR! Soon you'll be pulling 500!!! Keep it up mate. ;)

06-09-2012, 11:02 PM
Congrats on your DL PR! Soon you'll be pulling 500!!! Keep it up mate. ;)

Thanks BB! That's the next major goal, after blowing up 450 of course :)

06-09-2012, 11:10 PM
Friday - Squats

Squats - 5/185, 5/225, 2/245, 1/275, 1/315, 1/365, 0/405

Cleans - 3/135, 5/135, 3/135

Leg Press - worked up to a single at 8 plates a side after some heavy sets of 12s

Well this was another great day... squats went fantastic... 275 was a smoke show and then 315 was the same... 365 wasn't easy but I earned the rep for a true squat PR for myself... hit depth and only used a belt... very very happy... it was dumb jumping to the 405 but I wanted to feel it on my shoulders and my partner was like if I'm going to hold it I might as well squat it, so tried b was just a lame half squat... irregardless, it was a good day

And to finish it off last night we did the Sled of Doom for 5 relays. Hard work but worth it as it seems to help recovery from leg days and well my numbers are up.

So all around, going into deload I would say success is there I just have to keep building!

07-03-2012, 11:09 AM
Busy month of June lead to no updates so here are some quick hits...

Deload went as any deload should... recovered, worked form, feel better.

Military - 5 week = hit 125x9; 3 week hit 135 x 12

Deads - 5 week = hit 355x3 which sucked as I read the charts wrong; 3 week hit 345 x7

Bench - 5 week = 220 x 7; 3 week = 235 x 5

Squats - 5 week = 265 x15; 3 week = 275 x 9

So overall not bad numbers... bench is still a problem and though I'm getting better I'm not sure how I need to restructure things for progress. Military is getting better in the reps, but not sure how that will translate to overall strength yet. Deads continue to progress, but I think the max work took a bit out of me and finally feeling recovered in them going into 1 week... Squats have seen tremendous change, with form finally coming together and incorporating the belt this movement is making the most progress and I'm in love with the squat all over again.

07-03-2012, 11:19 AM
Yesterday at the local gym...

Military 5/3/1 - 5x115; 3x130; 8x145

Bottom Position pin press from 3 board height - 3x225; 3x245; 3x265

Incline hammer strength machine - 12/1 plate per side; 10/2 pps; 5/3 pps + 6/2 pps+ 9/1 pps

Barbell Rows - 15/135; 10/185; 6/225 + 26/135

Incline seated cable pushdowns - 4 x 15

The military press is a success this week. They were all strict reps minus the 8th which was a push press. really happy with results here.

The bottom position bench is my ever evolving accessory work. I think the bottom seems to help me push and grind out my reps. I used a closer grip than my bench grip and got 3 reps with my current bench max so, coming along I hope we will see.

The hammer strength incline was just a nice switch from db press and really focused the tension into my chest. Feels good this morning too with not the same stressed feeling in my shoulders and elbows so I think my body is happy.

As I'm coming to a close on my 4 month 5/3/1 cylce next cycle next month, one big question for me is my bench... and I'm wondering if I need to switch accessory work from today to after my bench, and do my bench accessory after military... something that has me wondering hmmmmmm

Feel free to comment peeps, any input is appreciated!!!!

On to deadlifts today!!!!

07-05-2012, 10:14 AM
Deads - 5/295, 3/330, 8/365+2/365, 2/405, 1/455

Sumo Deads - 10/225, 3/295, 10/225

Leg Curls - 3x20

What a great day... after having some trouble with my deads today went well. I think it mostly has to do with the fact that I had chalk and my training partner back to hammer this workout. My final "1" set went awesome getting 365 for 8 and I just lost position so I took maybe 5 seconds reset and got 2 more reps.

My training partner has been having some back issues so deadlifting has been tougher for him as of late, but with a change in form he's been even stronger and decided he wanted to hit 405 to just finally make sure that goal is accomplished, and he absolutely destroyed it. But with the way deads went so terribly the past couple of weeks and feeling good today, I decided to hit the 405 also and banged out an easy 2.

So feeling confident I decided I at least wanted to feel what 455 feels like and gave it a ride - I rode up to an all time PR baby!!!!! Best deadlift of my life - did it with a belt and chalk and for the first tangible time 500lbs doesn't seem like a dream.

Things are moving and I love it!

07-05-2012, 10:24 AM
Bench - 5/195, 3/220, 3/245, 3/245, 1/245, 41/135, 20/135

Chins - 9/bw, 8/bw, 7/bw

DB Flyes - 3x15

Lat Pull Downs super setted with chest supported rows - 3x15-20

Bench day is my nemesis, and today was no different. The up side is this, 195 and 220 were solid reps with pauses at bottom. So I'm getting stronger. But the 245 was tough. Though the 3rd set single was a paused rep, it seems that as it gets heavy and I try to do multiple reps I just can't keep it together. Just have to keep going I guess. I will say that I didn't take my usual wednesday off in order to compress my training week for my schedule, and I did have an epic deadlift session the night before, but we shall see. Up side here is chins are coming together and the 41 reps at 135 were a best in a long time.

08-13-2012, 02:15 PM
Well back from the summer fun times... here's a recap of pre-holiday training into the end of the cycle...

So after 15 week cycle of 5/3/1 I went ahead in the final week and did 1 RM work and had great results...


I worked up to 405 no problem and then 425, and jumped right to 495... 2 goes and couldn't get it past my knees... so dropped back to 465lbs and nailed it for a 10lb all time PR so all was not lost. Did this in a belt at 223-228lbs so life is good


Well in the week leading up to my max attempts I moved my grip back out to ring finger on the rings and also discovered how to activate my lats... the results were this... I worked up to 270lbs, a personal PR and 275 was just not able to lock out... I'm extremely happy with this even though my bench is a super weakness, I finally feel like a made a big step forward


Simply progressing perfectly... I'm a bit concerned with depth and have added pauses in my warm ups and first sets which has helped tremendously... the result is I hit a deep (for me) 375lb squat and then brought home a 405 squat... a true squat of worth for the first time in my training life

Military Press:

I didn't do a max attempt on this as I did my work over a monday to wednesday and left for holidays on the Thursday, but after Squats... I power cleaned 185lbs from the floor and then pressed it up in all the excitement of a huge squat PR and then this clean PR.

So what does this all mean...

It means I'm hungry... after 2 weeks off from all training and enjoying PEI, it's beaches and seafood... I'm ready to push for the 500lbs deadlift and 315 bench. I think that this can fall by Christmas and plan and pushing towards that goal...

Overall, I can't ask for much more in my training and training partner and need to just keep growing my training knowledge...

So off to the gym now after enjoying sweet Driven Sports Craze that is my new friend pre-workout lol...

Next up, I'll discuss my adjustments to training I plan on making and hitting up the forum or thoughts...