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Chalky Palms
11-30-2008, 01:44 AM
Whats up guys, startin up a log, hope to get some criticism

21 years old, 6 feet tall, 205 lbs

Doin a push pull right now

split looks somethin like this
push day 1- bb bench, inc db, cgbp or rgbp, db press or mil press

pull day 1- deads, squat, gm's, bb rows low rows or chins, sldl, dc calves, good girl/bad girls, pull throughs

push day 2- speed bench, some tri movement, some shoulder movement

pull day 2- speed box squat, speed deads, some accessory work

monday-push 1
tuesday-pull day1
wednesday-off
thursday-push day 2
friday- pull day 2

I don't always follow the split, but thats pretty much it.

current max lifts

b-260
s-290
d-435

Chalky Palms
11-30-2008, 01:47 AM
Start this off with my workout tonight, wanted to go heavy on deads but I only have 215 in plates at my house (home for break) so I did some speed work.

back was tight, warmed up with 215x20 conventional

sumo deads standing on a 2 inch block

215x2
rest
215x2
rest
215x2
rest
215x2
rest
215x2
rest
215x2

GM's
215x5x3 good morning and good night for my lower back

BB rows (as strict as I could make my form, back parallel to floor, bar to floor each rep)
135x10x2
185x5x2

Bar curls
110x5

Chalky Palms
11-30-2008, 07:00 PM
chest day

flat bench BB
warmup w/ bar
135x5
225x2
235x2
255x2 PR
260x1 PR

Inc DB press
90x5x2
90x4

Seated french press
105x5x2

Overhead press standing
95x5
115x4
135x3 shoulders were done by this point

some static holds for grip with 315

overall good workout

Chalky Palms
12-01-2008, 06:33 PM
ME deads and squats

conventional deads
135x10
315x5
405x2
445x1 PR
445x2 sumo

Rack pulls knee level
405x2
495x1x2

ATG narrow squats
135x10 or so
225x2
245x2
255x2
265x1x2

Facepulls ss. with pull throughs
80x10
100x10

Wide grip pull ups w/ 5s negs
BWx5
BWx3

some good girl/bad girls to finish

-JM-
12-02-2008, 03:34 AM
Nice progress already CP!

Your numbers are very similar to my own. I will be watching :lurk:

Great work man!

Chalky Palms
12-02-2008, 08:47 AM
Thanks man ^^

My squat is poor right now due to the fact that I severely fractured my ankle last year and could do no leg work whatsoever. So right now I'm squatting the amount of a typical high schooler but it is progressing nicely now that I'm healed.

Chalky Palms
12-02-2008, 05:03 PM
heres a lil synopsis of my meals so far today:

breakfast 8am- 6 egg whites, 1 bagel, cup orange juice

noon- anpb on wheat toast, 2 slices, banana, water

3pm- turkey and swiss on wheat, water

7pm- tuna and light mayo with onions and chives, 1 slice of wheat bread, small caesar salad with tomato bread croutons, 1 slice of pineapple

probably eat around 11 tonight and eat some cottage cheese before bed around 12-1

Chalky Palms
12-03-2008, 08:23 PM
today

bench assist

Shoulder press standing
135x5
155x3
155x2

Speed bench
160x3
1 minute rest
160x3
1 minute rest
160x3
1 minute rest
160x3
1 minute rest
160x3
1 minute rest
160x3
1 minute rest
160x3
1 minute rest

135x24 to finish

JM press
warmup w/ bar
65x8x2

Static holds w/ 405, 10 seconds each

shoulder press db
35x15x3 easy, just to loosen up at the end.

Chalky Palms
12-07-2008, 08:50 PM
squat and dead assist

speed squats off 12" box

205x3
rest
205x3
rest
205x3
rest
205x3
rest
205x3

Conv. deads
warmup
315x10 strapless

speed pulls no straps
315x3
rest
315x3
rest
315x3
rest
315x3
rest
315x3
rest
315x3
rest
315x3

zerchers, bottom up
135x5
185x3x3

Behind back shrug
135x10
225x10x2

DB row
80x10
90x5x2 coulda done more, gym was closing, thats all for tonight, food time

Chalky Palms
12-07-2008, 08:50 PM
good day today

Flat bench bb
warmup
245x2
260x2 This is a PR but every workout I have from now on will be a PR so I'm not gonna post it anymore. The 260x1 last week went up painfully slow, these two shot up easy, and I had 3 but it was late in the gym and I don't trust a skinny asian kid with my life.
225x6

Incline DB, tried to do 95's but it was a ***** trying to get those mofos up to the starting position and I wore myself out with that. 90's it is.

90x6,5,5

RGBP on smithe

195x6x2

I was hungry and at risk of *****ting my pants from my earlier meal so I cut this short. Great day though.

Chalky Palms
12-09-2008, 02:19 AM
phew im tired, almost got in a fight with some indian guy when I got to the gym after he slammed his door into my car when he was getting in it. Luckily he did no damage but he got an earful from me, if he scratched my car there would be curry stains in the parking lot right now. anyway **** em, on with the workout

deads
315x5 to warmup
405x5 conventional
455x1 sumo

squats atg
135x10
225x5
275x2

bb row
135x10
175x6 underhand
185x5 overhand

sldl
225x5
315x6
335x4

dc calves
205x6

was gonna do some ab/ad ductors but the usual sorostitutes like to chat there, next time.

Chalky Palms
12-09-2008, 07:36 PM
bench assist

flat bench bb

175x3
1 minute rest
175x3
1 minute rest
175x3
1 minute rest
175x3
1 minute rest
175x3
1 minute rest
175x3

JM press
70x10x2

seated shoulder press bb
135x5
135x3

Chalky Palms
12-14-2008, 04:11 PM
speed deads/ box squats

deads conventional
135x10
225x5
335x3
rest
335x3
rest
335x3
rest
335x3
rest
335x3
rest
335x3 sumo
rest
335x3 sumo
rest
225x10

Box squats 18" wide stance
135x5
185x2x2
205x3x2
225x2x3

zerchers
135x5
205x2x2

db rows
90x8x3 easy

Chalky Palms
12-14-2008, 04:12 PM
ME bench day

Incorporating some speed days into my routine has really helped my bench to keep increasing, I feel like I have a lot more power coming off my chest and the bar speed has definitely gone up. Got 260x3 pretty easy, funny to think I was having a hard time doing 235 in that range no more than a month ago.

flat bench bb
135x10
185x3
225x3
245x2
260x3
260x2

CGBP
185x9
185x6
185x6

Incline bb
155x5x3

Cooked up two beef sirloin patties and chopped em up on a skillet, mixed with some rice and salsa for dinner, I could eat that every night.

Chalky Palms
12-14-2008, 04:12 PM
ME squats and deads

pre-workout meal- ribs and chicken strips, garden salad w/ ranch, french fries, all paid for by the gf's parents, gotta love it.

deads conventional
135xsomethin
225xsomethin
315x5
405x3
445x1x2 I love how as soon as I get 8 plates on the bar every eye in the gym starts to watch, it gets to be pretty annoying, what a gay gym.

squats wide stance off a 14" box
warmup
135x10
225x10
265x3x2
275x2
225x7 narrow stance, paused, wipin the floor with my ass
135x20x2

BB row
135x10
175x8
175x5

ez bar curl
95x10
105x5

Chalky Palms
12-24-2008, 05:43 PM
started off with some sldl to warm up the hammies
215x10x2

100 rep deads
conventional deads
215x20x3 ha, who needs cardio
sumo deads
215x20x2

squats narrow stance onto 10" block
215x10x2

Pull ups/Chin ups
widegrip pronated
bwx10
close grip supinated
bwx10
repeat 2x

T-bars
215x30
215x20

coldfire
12-27-2008, 03:27 PM
Nice log. Why do you keep it on DBB too?

Chalky Palms
01-03-2009, 03:23 PM
Nice log. Why do you keep it on DBB too?

thanks, wider range of feedback. Are you there too?

todays liftin

Flat bench
135xsome
225x4
245x1
305x1 vid posted
285x2
275x2
255x5

High Incline bb
195x4
195x3x2

OH press standing
135x5x4

French press bb
105x5x3

Chalky Palms
01-04-2009, 05:47 PM
legs and back today

Squats low bar
warmup
275x3
295x3
310x2
225x15, wanted 20, all the pyramiding wore me out.

SLDL
225x10x3

Calf raises w/ bar on back
225x15x2

Chins
bwx10x2

Bicep curls db
45x5x2

no deads today

Coke
01-05-2009, 04:08 AM
Numbers are solid man, this is only the beginning.

Chalky Palms
01-05-2009, 07:33 PM
Numbers are solid man, this is only the beginning.

Thanks bro, and you are right, the best is yet to come
-------------------------------------------------------------
Max lifts as of 1/4/09
bench-305
deads-460 haven't maxed in about a month though
squat-310x2
-------------------------------------------------------------

I was set on doing 315 tonight on bench, I even bought 20 more lbs in weight to do it, but I decided on some tri intensve work and speed bench instead. I've worked to a max single 2 bench days in a row, mainly due to the excitement of putting up 300 for the first time, but now I need to get back into my routine.

Started with some cgbp
225x8
225x5x2
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/ooHvFbQrYDU&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/ooHvFbQrYDU&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>


Speed bench 50% of max
155x3x8

OH press standing
155x3x3

French press bb
95x5x3
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/4NEcwk5cJx4&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/4NEcwk5cJx4&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

60 rep raises (20 front, 20 side, 20 rear, no rest)
10lbs in each hand

Chalky Palms
01-06-2009, 08:42 PM
high rep deads
325x13
325x10
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/ZHiDU0wsUMw&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/ZHiDU0wsUMw&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Squat
275x5x4

BB row, bar on floor for each rep
175x10x2

SLDL
315x5x3

chins
bwx10x3

BB curls
115x5
95x10x2

Coke
01-07-2009, 05:38 AM
Good job for both days bro.

Chalky Palms
01-07-2009, 08:17 AM
Good job for both days bro.

thanks my man!

borracho
01-07-2009, 12:34 PM
Wow...conventional deads and SLDLs with that weight? Looks brutal, dude..nice work..

coldfire
01-07-2009, 01:35 PM
Are you there too?


Not anymore...

Chalky Palms
01-07-2009, 02:47 PM
Wow...conventional deads and SLDLs with that weight? Looks brutal, dude..nice work..

thanks, high rep deads are brutal, I'm now accepting weight donations.

bcraig5509
01-07-2009, 04:13 PM
thanks, high rep deads are brutal, I'm now accepting weight donations.

No doubt. If I go any higher than 5 my heart gets going like mad.

Chalky Palms
01-08-2009, 03:03 PM
Bench day
warmup
comp. paused doubles
275x2
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/6mbNZbucXa8&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/6mbNZbucXa8&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
280x2
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/V66OPUYlBhM&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/V66OPUYlBhM&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
had to 290 going up for one and my quad cramped up, had to dump the weight.
225x8 touch n go

Incline bb
225x2
205x3x2
185x5

OH press standing
135x7
135x6x2

RGBP
225x5x3

Chalky Palms
01-08-2009, 11:36 PM
my back as of tonight:
http://img261.imageshack.us/img261/6784/image085wn3.jpg (http://img261.imageshack.us/my.php?image=image085wn3.jpg)

Chalky Palms
01-09-2009, 01:23 PM
squuaaatin day
low bar squats
warmup
135x10
225x5
325x1x2 <object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/CxDcy9S3oSo&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/CxDcy9S3oSo&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

225x15 <object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/8ZfFRbywBx8&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/8ZfFRbywBx8&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

yes I know I suck at squatting, but it'll get up there soon enough.

On my first 325 attempt I got to the bottom and split the hell out of my boxers. Don't know why I was squatting in boxers but that never happned to me. I thought it was pretty funny, but my form is terrible as you can see, don't go crazy it was a PR, obviously my butt comes up too soon and I gm'ed it the rest of the way but oh well, my squat is at least going up.

SLDL
315x7
315x4x2 <object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/g4ZVP75Nhkk&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/g4ZVP75Nhkk&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

my grip started to give on these, no chalk today. It doesn't look like 315 on the bar but it is.

then did some calf raises with 225

I'll do my upper back later, I'm hungry and tired right now.

Chalky Palms
01-09-2009, 09:03 PM
Finished up my workout from earlier with some upper back/bis

BO rows
135x10
185x10 overhand
185x10 underhand

CG Chins
BWx10x2

Bicep curls BB
95x10
95x7

Chalky Palms
01-10-2009, 01:44 PM
push day, shoulder tri intensive

bench touch n go
warmup
225x5
285x3 <object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/rGlo44STxxo&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/rGlo44STxxo&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
275x3x2

Push press
175x5 <object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/05q0050JcAk&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/05q0050JcAk&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
The vid cuts of at 4 because my battery died on my phone, oh well you get the point. I also hit one of the ceiling I-bars on the first rep you can hear it, messed me up a little.
175x4
135x10

RGBP
225x8x3

Side laterals
15x10x2

JM press
105x8x2

-JM-
01-11-2009, 09:32 AM
Nice work Chalky. Your benching and pressing is oustanding.

Those high rep deads, I would barf for sure.

Chalky Palms
01-11-2009, 12:46 PM
Thanks flynn, my push exercises have really shot up, well....so I have my pulls lol. It has been a good couple months.

Coke
01-12-2009, 06:38 AM
Good job man, stepping to it on a daily basis or so it seems as of late.

Chalky Palms
01-12-2009, 08:54 AM
Thanks man, I'm tryin

Chalky Palms
01-12-2009, 06:13 PM
Back at school, and back to a crowded gym, not sure how many vids I can take it is always packed as hell.

Flat bench bb
135x10
225x4
275x3
300x1x3

Shoulder press seated db
60x7x3 too easy

French press seated
105x5x3

Hammer press incline machine
6 plates x7x3

gained some solid wait over my break, I'm up to 207 right now.

-JM-
01-13-2009, 02:27 AM
300x1x3

Damn, thats just ****in awesome!

I hear ya about the pain of crowded gyms. Mine is just stupid busy with people and their new year resolutions at the minute.

Coke
01-13-2009, 06:24 AM
Big benching dude, got to be one of the stronger guys at your gym.

Chalky Palms
01-13-2009, 06:51 AM
ha thanks guys. I think I'm up there in strength levels but its a college gym so any athletes work out at a different facility. Not that impressive lol.

Chalky Palms
01-13-2009, 07:51 PM
Well I was playin some football earlier and may have tweaked something in my back, hopefully nothing serious but I went light on squats and deads to be careful.

Squat
warmup
225x10x2

Deads
warmup
225x10x2

WG Chins
BWx8x3

DB rows
90x10x3

good/bad girls
stackx10x2 each

DC calves
160x7

Weighted decline situps
45x10x3

slashkills
01-14-2009, 06:07 AM
what are good/bad girls?

Chalky Palms
01-14-2009, 11:04 AM
Hip abductor/adductor

adductor - forcefully closing legs together aka bad girl

abductor- forcefully pulling legs apart aka good girl

-JM-
01-14-2009, 01:38 PM
Hip abductor/adductor

adductor - forcefully closing legs together aka bad girl

abductor- forcefully pulling legs apart aka good girl

I dunno man, ''forcefully pulling legs apart'' = bad girl I thought. ;)

Chalky Palms
01-14-2009, 01:42 PM
I mean it in the way you would talk to a dog, such as "good girl, thanks for opening your legs" or "bad girl! stop closing your legs" I guess it could go both ways though haha

ZenMonkey
01-14-2009, 05:49 PM
How the back feeling?

Chalky Palms
01-15-2009, 12:39 AM
thanks for asking, I iced it last night and put some Bengay on it and it feels much better today, I've been doing some stretches and reverse hypers and it really helped to loosen it up, I'll be pulling 500 in a few weeks hopefully.

Chalky Palms
01-16-2009, 04:29 PM
Squat
135x10
225x5
315x2x2

Deads, I hate not having chalk
225x10
405x2x3, grip slipping

BB row
warmup
185x8 overhand
185x8 underhand

Good AM's
135x10x2

WG chins
BWx10x2

Leg press
495x5x3

DC Calves
175x6

-JM-
01-17-2009, 05:47 AM
Strong session Chalky!

Hitting heavy deads and squats together. Nice.

What....no chalk? You cant use it in the gym or just forgot it?

Chalky Palms
01-17-2009, 08:10 AM
thanks man, yea didn't bring any. My hands get sweaty as hell so it sucks trying to hold anything 400+

Coke
01-18-2009, 07:39 AM
Good job throughout, lookin intense.

Chalky Palms
01-19-2009, 03:23 PM
thanks cocoa

todays lifts

bench bb
warmup
135x5
225x5
275x1
310x1, this wore me out

incline db
90x8x3

Dips
BWx10x3

Laterals. side ss. rear
25x10x2 each

Shoulder press db
65x7x3

Coke
01-20-2009, 05:29 AM
Fine pressing sets guy.

-JM-
01-20-2009, 06:35 AM
Your damn benching makes me jealous......

Heavys stuff as usual fella.

Chalky Palms
01-20-2009, 08:31 AM
Your damn benching makes me jealous......

Heavys stuff as usual fella.


Fine pressing sets guy.

Thanks guys :)

Chalky Palms
01-20-2009, 05:15 PM
Squat
warmup
225x5
275x3
315x2x3

SLDL
warmup
315x6x3

DB row
70x5
100x5
110x5x2

DC calves
175x6

Hammer grip pullups
BWx10,8,7

good girls bad girls
stackx10x2

Bicep curls
85x8,5
65x8

Coke
01-21-2009, 05:47 AM
Session is real old school, did very well with so much in the mix.

Chalky Palms
01-21-2009, 09:53 AM
thanks coke, the pull days take a lot outta me

Chalky Palms
01-22-2009, 06:50 PM
Biceps were sore as hell today, really messed me up

flat bench speed
warmup
165x3x8

Incline bb
185x5
205x5x2
Biceps started hurtin a lot here, couldn't do any more presses

Pec dec fly
100x10
120x10
130x8

Lateral raises front ss. side
25x10x3 each

gotta rest up

-JM-
01-23-2009, 01:32 AM
But.... but why iz your bycepts hurtin on da bench cuz?;)

Solid session anyway Chalky! Rest up man.

Chalky Palms
01-23-2009, 04:09 AM
ha, gettin the weight up was fine but lowering it was painful as hell, bi's still weren't recovered from my back day. Kinda pissed I had to skip some stuff but it is all good.

Coke
01-23-2009, 06:45 AM
Nice push day workout.

Chalky Palms
01-25-2009, 05:59 PM
Nice push day workout.

Ha thanks for the kind words but it sucked. Better next time.
-----------------------------------------------------------------------

Well I'm supposed to have weekends off from lifting but I felt like doing something today, I hate being lazy. I gave a tabata routine a try and damn they really do suck.

Pushups for 20 sec
rest 10 sec
BW squats for 20 sec
rest 10 sec

Repeat 5x

Needless to say, I wanted to do more but it kicked my ass.

Chalky Palms
01-26-2009, 06:43 PM
Great workout...

Squat low bar
warmup
135x10
225x5
275x3
325x1

Deadlift
warmup
135x10
225x5
315x3
415x3
425x1
435x0, grip slipped, no straps or chalk, surprised I got 425 because my hands are sweaty as hell.
315x10

BB rows
135x10
185x6x3

I got some big bicep pumps after this and it got pretty painful, I think I had too much caffeine today, didn't do much else for back because of it.

Lunges
95x10x3 each leg, just feelin out the form, never really done these.

DC calves
205x5

Hip abductor
stack+10 x 12 x 3

Hip adductor
stack x 10 x 3

Hammer curls db
40x10
50x10x2

Face pulls
95x10
105x10
125x15x2

Coke
01-27-2009, 05:31 AM
Solid effort all around bro.

-JM-
01-27-2009, 06:26 AM
Get chalk Chalky!

Heavy squats man and those DLs are just insane. 415x3 is serious.

Chalky Palms
01-27-2009, 06:32 AM
Thanks flynn and coke, I need more chalk! These deads aren't even really hard it is just my sweaty ass hands. I've pulled 460 with chalk so it really does make a difference.

-JM-
01-27-2009, 07:11 AM
I've pulled 460 with chalk so it really does make a difference.


No doubt about that. Makes a hell of a difference. I use resin myself and it works just fine too.

500 has to be within your grasp.. (no pun) if not immediately, then very soon!

Chalky Palms
01-27-2009, 07:49 AM
Ha I hope so! I'll hit 500 probably before I hit 350 in any of my other lifts. I'm just built to dead lift.

Twirl
01-27-2009, 08:34 AM
yea chalky your dl #'s are awsome, keep up the good work

Chalky Palms
01-27-2009, 10:16 PM
thanks Twirl!

Bench day

DB flat bench
60x5
80x5
110x6x3

HS incline press
6 plates x 8
6 plates + 2 25's x 5x2
8 plates x3x2

After this I got bad pumps in my arms again and It got really painful. I have no idea what it was from, possibly the heavy deads and hammer curls yesterday. I don't know though, no supplements.

Anyway I did some side raises and that was all I could manage. Gotta get this figured out.

Coke
01-28-2009, 05:59 AM
Damn good work there for the chest.

Chalky Palms
01-28-2009, 11:21 AM
thanks man, enjoyin the day off and icin the muscles.

Chalky Palms
01-28-2009, 04:23 PM
Cardio:

Another tabata routine with bw squats and situps

BW squats for 20s
rest for 10s
Situps for 20s
rest for 10s

7 times

I like doing this, it is short and really gets my heart pumping.

Coke
01-29-2009, 04:51 AM
Those rounds look intense man, glad to see 'em.

-JM-
01-30-2009, 03:41 AM
Heavy DB session Chalky!

110s would snap my hands off at the wrists lol!

Are your arms/biceps settling down any?

Chalky Palms
01-30-2009, 09:57 AM
coke- thanks man

flynn- the 110's were a b!tch to get into position but once I got them there they were fairly easy to press lol. My arms feel fine now, I've made a slight re-order change to my routine to help give me more recovery after those heavy deads so hopefully it helps.

This is what I'm doing

monday- ME push
tuesday- speed/assistance pull
wed- off
thursday- speed/assistance push
friday- ME pull
sat/sun- off

-JM-
01-30-2009, 02:12 PM
coke- thanks man

flynn- the 110's were a b!tch to get into position but once I got them there they were fairly easy to press lol. My arms feel fine now, I've made a slight re-order change to my routine to help give me more recovery after those heavy deads so hopefully it helps.

This is what I'm doing

monday- ME push
tuesday- speed/assistance pull
wed- off
thursday- speed/assistance push
friday- ME pull
sat/sun- off

That looks simple man, I like it a lot. Good to hear about the arms too. Hopefully this will, as you say provide ample recovery time after the big pulls.

Chalky Palms
01-30-2009, 08:27 PM
Back and chest today cuz I skipped back yesterday

Flat bench bb
warmup
225x5
275x1
315x0, just missed this, probably 3 or 4 inches from lockout
275x4

Standing OH press
135x5
155x5

Push press
185x5

Side laterals ss. Front laterals
30x10x2 each

Shrugs, workout partner wanted to do em.
135x10
225x10x2

Pull throughs
90x10
120x10x2

Lat pulldown
110x10x3

Low cable row
120x6x3

CGBP
185x10x3

Weighted dips
BW + 45 x 3
BW + 90 x 3
BW + 100 x 3
BW + 115 x 3
BW + 135 x 1, grinder

Coke
01-30-2009, 09:49 PM
Strong upper body day, killer weighted dips dude.

Chalky Palms
01-31-2009, 05:06 PM
thanks for the support bro!

-JM-
01-31-2009, 05:48 PM
Nice combined session Chalky.

The dips, bench and push press........****in hell!

I missed a 500 DL today by 'just a bit'. I think you have it in you to tear that thing up pretty soon. Like now.....

Do it man!

ZenMonkey
02-01-2009, 09:14 AM
Super strong upper man! Especially after a bench fail. Way to recover from that and keep on chugging.

Chalky Palms
02-01-2009, 12:28 PM
flynn- thanks bro, 500 is a huge lift for anyone, monster weight

zen- thanks for the words man, missing a lift usually pisses me off and gets my head in the game for my next lifts. Nothing like a shot of adrenaline to get those weights flying up.

Chalky Palms
02-02-2009, 08:16 PM
pull day

Low bar box squat, to parallel

225x3
245x3
275x3
315x3
335x1 PR

Sumo deads
135x10
225x10
315x3
365x3
405x3
445x3
475x1 PR, My grip was slipping but I locked it out easy, I can feel 500 goin up soon. I probably would have tried it if I wasn't doin all the triples beforehand.

Good AMs
warmup with bar
135x10
155x10x2

BB lunges
135x5x3 each leg

DB row
80x10
115x5x3

Hip abductor
warmup
stack x 10
stack + 25 x 10 x 2

Hip adductor
warmup
100x10
stack x 10 x 2

DC calves
220 x 5

Cable crunches
warmup
120x10x3

Side raises
50x10 each side
75x10x2 each side

Dingus
02-02-2009, 08:38 PM
Sweet PR's!

-JM-
02-03-2009, 01:10 AM
Brutal session Chalky! Plenty of volume.

Would be good to see what you pull if you went at the deads fresh? Defo 500 there!

Congrats on the PR.

Coke
02-03-2009, 05:55 AM
Props dude, liking them numbers.

Chalky Palms
02-03-2009, 06:25 AM
Dingus, Flynn, Coke

Thanks for the comments guys, I just gotta keep this train movin

Chalky Palms
02-03-2009, 08:34 PM
Bench assist

Speed bench
warmup
175x3x9

Floor press
135x10
225x3
245x3
265x3

Incline DB
95x10
100x4x2

easy day

Coke
02-04-2009, 05:47 AM
Obviously moving on strong, no question bro.

Chalky Palms
02-04-2009, 01:12 PM
thanks man, that was the first time I ever did floor presses, harder than I thought.

Chalky Palms
02-05-2009, 06:57 PM
Speed squats
135x10
185x3x9

Dead lift
135x10
225x5
315x3
405x2
500x1 got an audience, very happy bout this

BB row
warmup
185x7x3

Lat pulldown, free motion machine
80x10
120x5x2

Weighted Hypers
35x10
45x10x2

Hip abductor
warmup w/ stack
stack + 25 x 10 x 2

Hip adductor
100x10
170x5x3

DC calves
250x5

Calve extension
130x15 pause at top

One-arm Cable curls, drop sets
45x10
40x10
35x10
30x10

ZenMonkey
02-05-2009, 07:41 PM
Sick DL! Great work

Chalky Palms
02-06-2009, 01:27 AM
thanks broski, it went up pretty easy

-JM-
02-06-2009, 04:31 AM
Congratulations!! This is a fantastic achievement. 5hunnit.......damn serious lifting!

5pps will get an audience for sure.

Well done man. For some reason I just knew you had it.

Chalky Palms
02-06-2009, 06:29 AM
Thanks flynn, definitely a big milestone for me. It came off the floor fast and the last few inches were a grind but it was a clean lift, I could probably muscle out 510-515, now jusst gotta get that squat up.

edit- My eyes were beat red after I pulled the 500, I don't know if I'm not breathing correctly or what. Anyone ever get that?

Coke
02-06-2009, 10:04 AM
Way to grind out those deads, that's a new milestone dude.

Chalky Palms
02-06-2009, 08:33 PM
thanks coke, taking off till monday, gettin some rest.

Chalky Palms
02-09-2009, 03:55 PM
Ah one more day, one more big lift.

Flat bench
paused all reps up till 295
135x10
185x5
225x3
245x2
275x2
295x0, I fell back out of my groove here, couldn't straighten it back out.
295x1, smoked
315x1 big PR for me
225x10, backdown set

Seated DB shoulder press
70x4x3

Weighted dips
bw x 10
bw + 45 x 10
bw + 90 x 5
bw + 135 x 2

Incline BB press
185x5x3, caked by this time

borracho
02-09-2009, 04:55 PM
Nice pressing last session dude..100s on the incline is pretty damn impressive....and big congrats on the 500DL...huge milestone.

edit: and super nice pressing from today...congrats on the 315 bro

Chalky Palms
02-09-2009, 05:15 PM
Nice pressing last session dude..100s on the incline is pretty damn impressive....and big congrats on the 500DL...huge milestone.

edit: and super nice pressing from today...congrats on the 315 bro

ha thanks bro, its about time I got that thing up.

ZenMonkey
02-09-2009, 05:17 PM
Congrats on the PR man!

Chalky Palms
02-09-2009, 08:37 PM
Congrats on the PR man!

Thanks bro!

-JM-
02-10-2009, 01:21 AM
Hey Chalky congratulations on another PR man. :thumbup:

315 bench is BIG.

Arms arent troubling you anymore I hope?

Coke
02-10-2009, 06:07 AM
Dayum, another new milestone just that quick - props!!

Chalky Palms
02-10-2009, 09:30 AM
Coke- thanks bro, it has been a fun couple weeks.

Flynn- I figured out that my arms, mainly my forearm flexors, were sore due to the heavy deads I did the day before my bench sessions. I changed my routine up a bit so that I have the heavy deads before the weekend and it definitely did the trick, no arm pain at all :)

Chalky Palms
02-10-2009, 09:40 PM
another strong day

I saw some fliers in my gym for the "Strongest Boilermaker" strongman competition at my school (Purdue). I'm definitely thinking about joining this it is April 14 or 19 can't remember. My workout partner is on the rugby team so he has access to a bunch of tires and sleds that we can train with. The events are the boilermaker special pull (it is our mascot train, same as a truck pull), Purdue "P" carry (I'm guessing just a big "P" we have to carry a certain distance), Tire flip, hammer hold (no idea?), and farmers walk. Should be a fun time.

Anyway my lifts tonight were as follows:

Rack deads (right below knees)
225x10
315x5
405x5
495x3
585x1
605x1, damn that was heavy

BB lunges
95x10 each leg
145x10 each leg
165x5 each leg

Hamstring curl
25x10 each leg
60x10 each leg
95x5 each leg

Leg press
315x8
405x8
495x5
585x5x2

DC calves
warmup w/ BW calf raises x 10 x 3
265x4

Pull ups
BWx10x3

Low cable rows
120x8
140x8
160x8

-JM-
02-11-2009, 01:08 AM
605 in the hands. Monster weight.

Defo get in for that SM contest. Would be mint!

The hammer hold, holding a sledgehammer out in front of you arms straight?

Coke
02-11-2009, 06:11 AM
Wow, just access to the strongman training alone would make me hyped.

The rack deads and leg presses are big time.

Chalky Palms
02-11-2009, 09:47 AM
I appreciate the words boys. I'm definitely pumped about that competition now, I'll train for it during the middle of the week from here on out.

Chalky Palms
02-14-2009, 10:52 AM
Chest and legs today

Squat
135x10
225x5
275x3
315x2
335x1
345x1

Speed chest
185x3x8

Floor press
135x5
225x3
245x3
275x1
295x1

French press
65x10
85x8
105x5

Static hold db's
150x35sec
150x25sec

Crucifix hold db
15x1 min

Truck push
pushed my friends jeep laredo in neutral 100 yds x 4 times

-JM-
02-14-2009, 05:41 PM
I like the way you have changed up your session to incorporate some of the SM stuff. Bet those quads are aching after pushing that jeep around!!

Also, killer numbers on the Sq and Floor press though duder. Nice work.

Chalky Palms
02-14-2009, 06:07 PM
Thanks man! My legs are definitely sore haha. That truck push was so taxing I almost passed out a few times. It was fun holdin the 150's too, they were collecting dust in my gym.

-JM-
02-14-2009, 06:30 PM
It was fun holdin the 150's too, they were collecting dust in my gym.

Ha ha, I hear that man. They are always unscuffed and 'newish'

Beat them up Chalky!

Coke
02-15-2009, 06:55 AM
No doubt pushing the jeep around was some intense ****...great workout overall man.

ZenMonkey
02-15-2009, 10:19 AM
Lots of fun going on in here! Really strong too

Chalky Palms
02-15-2009, 04:10 PM
Thanks for the support guys.

If any of you have DB's at home post up some of your best times for the crucifix hold. I wanna see how I match up.

These are my best so far

15lbs each hand - 1 minute, could have gone a bit longer
5lbs each hand - 3 minutes 20 seconds

Chalky Palms
02-16-2009, 05:36 PM
Grueling session today

Deficit Deads, 4 inch
135x10
225x8
315x5
405x3

Sumo Deads
405x3
455x1
475x1
510x1 PR

Lat pulldown WG
100x10
120x8x2

Lat pulldown CG supinated
120x8x2

Then out to the field for some strongman training...

Tire flip, 100 feet
1 minute 10 seconds

Tire flip, 70 feet
39 seconds

Bear hug carry, carrying my workout partner who weighs 212lbs.
100 feet - 16.9 seconds
100 feet - 16.0 seconds

here's a picture of the tire next to my boy omar, not sure on the tire weight-
http://img299.imageshack.us/img299/1207/imag0002al6.jpg (http://img299.imageshack.us/my.php?image=imag0002al6.jpg)

Coke
02-17-2009, 06:31 AM
That effort is seriously killer dude.

-JM-
02-17-2009, 08:42 AM
Deficit Deads, 4 inch
135x10
225x8
315x5
405x3

Sumo Deads
405x3
455x1
475x1
510x1 PR

Now why I am not suprised? ha! Congrats man. Tearing it up as usual.

Chalky Palms
02-17-2009, 11:16 AM
Coke and flynn- thank you both for the kind words.

This strongman stuff is loads of fun, and damn is it grueling. It doesn't help that it is barely 30 degrees F out here (-1 degrees C).

Chalky Palms
02-17-2009, 09:26 PM
And #21 Purdue dominates #5 Michigan State haha hell yea!

Late workout tonight cuz of the game

DB flat bench press
80x10
90x10
115x7
115x5x2

Seated BB shoulder press
135x5x2
145x3
155x3
165x2, shoulders are caked

Smith machine press, paused on pins 3 inches above chest
105x5
195x5
245x3, damn that's hard

Weighted Dips
1 plate x 10
2 plates x 5
3 plates x 3

Farmer's hold
150 x 35 sec x 2

Crucifix hold
15 x 1 min x 2, gettin above 1 minute is hard

Coke
02-18-2009, 06:32 AM
Liking those numbers, good job.

Chalky Palms
02-18-2009, 04:23 PM
Liking those numbers, good job.

'Preciate it bro

-JM-
02-19-2009, 02:31 AM
Strong work Chalky.

**** those dips man. Serious.

Chalky Palms
02-20-2009, 07:32 PM
Thanks guys

Grueling work today...

Low low box squat
135x10
225x3
245x3
275x1x2

Normal WS squat
315x2x2

BB hack squat, first time doing these
135x10
225x5
315x5
405x1

4 inch deficit deads
225x20

DB row
80x5 each side
120x5x3 each side

CG sup pull up
BWx10x2

Preacher curl EZ bar
35x10
55x10
75x10
95x5

Side bends DB
60x10 each side
80x10x2 each side

Hip adductor
100x10
150x10
175x5x2

Hip abductor
Stack x 10
Stack + 35 x 10 x 2

Crucifix hold
15 x 1 minute 5 seconds, some improvement

then outside for some strongman stuff

300lb Tire flip, as many as I can do in 2 minutes
26 flips <object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/txH_55xEKXM&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/txH_55xEKXM&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

as many as I can do in 1 minute
14 flips

Jeep push
neutral x 100 feet or so, didn't time it

1 click up on e-brake x 200 feet or so, check vid for time-
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/KybbAM6br80&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/KybbAM6br80&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

-JM-
02-21-2009, 05:03 AM
Pushing the ****in envolpe dude!

Brutal. Impressive work.

Chalky Palms
02-21-2009, 08:10 PM
ha thanks man

Tonight's work

Speed flat bench
warmup
195x3x8 sets

Floor press, paused at bottom
225x3
245x3
275x1
300x1 PR

HS Incline Press (Weights are of plates only)
180x10
270x6
360x3
380x1
410x1
430x1
450x1 haha maxed out the machine

CGBP
245x3x3
275x1 PR
285x1 PR

Hammer side raises
25x10x3

Superset w/

Rear DB raises
25x10x3

Did some tricep pushdowns to finish

Coke
02-22-2009, 01:24 PM
Impressive vids of you guys doing the tire flips and pushing the jeep...awesome training for both days.

-JM-
02-23-2009, 01:11 PM
News just in, Chalky has 3 more PRs. No one is surprised :)

Nice going man.

ZenMonkey
02-23-2009, 01:46 PM
Awesome work man! I havent heard any megadeath in a while... time to go pull out the albums.. that was off of cryptic writings, yeah?

Chalky Palms
02-23-2009, 02:48 PM
Thanks both of you, and yes it is on cryptic writings

Szust
02-23-2009, 08:20 PM
ha thanks man

Tonight's work

Speed flat bench
warmup
195x3x8 sets

Floor press, paused at bottom
225x3
245x3
275x1
300x1 PR

HS Incline Press (Weights are of plates only)
180x10
270x6
360x3
380x1
410x1
430x1
450x1 haha maxed out the machine

CGBP
245x3x3
275x1 PR
285x1 PR

Hammer side raises
25x10x3

Superset w/

Rear DB raises
25x10x3

Did some tricep pushdowns to finish

Great day at the gym man.

Chalky Palms
02-24-2009, 07:49 AM
Great day at the gym man.

Thanks man! Crazy that you have very similar numbers!

Chalky Palms
02-24-2009, 10:50 PM
Tonight's work

Rack pulls (right below knee)
135x10
225x10
315x5
405x5
515x4x2
515x3

Speed pulls
315x3x9

BB lunges
135x10 each leg
155x10x3 each leg

Leg press
315x10
405x10
495x5
585x5
675x3

Weighted pull-ups, slow neg
BW+25 x 3 x 3
BW x 10

Hammer curls DB
50x10x3

Coke
02-25-2009, 05:34 AM
Nice session bro, going heavy duty with it.

Chalky Palms
02-25-2009, 06:38 PM
Thanks coke

Kinda crappy day, didn't eat much and had no energy

Flat bench BB
135x10
225x5
245x3
285x4
285x2
275x3
225x8

DB shoulder press
70x6x3

BB incline
135x10
185x5x2 worn out

Skull crushers
85x5x3

Shoulder rotary press
160x5
175x5x2

Pec deck
120x7x3

-JM-
02-26-2009, 02:46 AM
What? No prs man. You are slacking....heh

Working hard anyway man. Off days happen.

Coke
02-26-2009, 05:41 AM
What? No prs man. You are slacking....heh...

:D...always stepping to it bro, looks good.

Chalky Palms
02-28-2009, 07:01 PM
Thanks guys

Tonights lifts

Low box squat, below parallel
135x10
225x5
275x1
285x1
225x5

Zercher pin squat, bottom up
135x5
185x5
205x5
225x3
245x3
275x1

Pull Throughs
60x10
100x10
120x7
150x5

T-bar rows, 25lb plates
100x10
150x5
200x5x2

Weighted pull-ups
BW+25 x 5
BW+45 x 3 x 2

Barbell Curls
45x10
65x10
85x5x2

slashkills
02-28-2009, 07:49 PM
Lookin good dude! you got some strong stuff.

Coke
02-28-2009, 08:22 PM
Lookin good dude! you got some strong stuff.

No kidding, fine effort overall man.

Chalky Palms
03-01-2009, 09:50 PM
slashkills and coke - thanks bros

Tonight's damage

Speed bench
warmup
205x3x8 sets

Floor press
225x5
245x3
265x3
285x2x2

Pin static press (4 or 5 inches off chest)
215x5
245x3
265x2
285x0 so close

Flat bench BB
135x28

Seated cable tri ext
80x7x3

Farmers Walk, 150lb DB's
50 ft w/ turn halfway x 3

Felt pretty solid today, my elbow has been a little sore but it didn't bother me while benching, all is good on the home front.

Coke
03-02-2009, 05:57 AM
Very nice training man.

Chalky Palms
03-02-2009, 05:56 PM
Very nice training man.

thanks coke!

Just did some strongman stuff today

Tried the 2 minute tire flip and got my goal of 30+ already, 31 to be exact. Last time I did 26. I'll get a vid up in a bit.

Did some fireman carries for about 400ft with my workout partner in about 1 min 5 seconds with a turn halfway. Got a vid of that too.

Finished with some uphill sprints with 2 60lb sand bags.

Chalky Palms
03-02-2009, 07:20 PM
Here's the vids:

Carrying workout partner
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/jZQ9OSv3vT8&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/jZQ9OSv3vT8&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Tire flip again
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/a0HCRYNP3ag&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/a0HCRYNP3ag&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Kong
03-02-2009, 07:48 PM
Looks good in here pal. I'll keep droppin in

Chalky Palms
03-03-2009, 11:36 AM
thanks Kong!

-JM-
03-03-2009, 12:50 PM
Still cranking it up CP. What date is the SM Comp?

ZenMonkey
03-03-2009, 02:30 PM
Really strong stuff CP. Events and gyms stuff looks on key. Are we gonna have some SM vids too?

Coke
03-04-2009, 05:37 AM
Doing some good work man, and got some great vids to show for it.

Chalky Palms
03-04-2009, 12:00 PM
Thanks again bros.

The strongman comp is on April 19th and yes, hopefully I will get some videos of it.

Chalky Palms
03-04-2009, 09:27 PM
Dead lifts
225x10
315x5
405x3
455x3x2, completely deloaded each rep, pretty happy bout those.

NS Squat
135x10
225x5
275x3
315x2
345x1
225x15

Feelin worn out...

Cable low row
120x10
130x10
140x10

Pull ups
BWx10x3

Cable crunches
100x15
120x10
140x10

Coke
03-05-2009, 06:12 AM
Numbers are looking damn good as usual.

-JM-
03-05-2009, 06:49 AM
Nice DLs CP. Still throwing heavy weights about despite all that tyre flippin' as well. Deadly!

Chalky Palms
03-05-2009, 10:47 AM
Nice DLs CP. Still throwing heavy weights about despite all that tyre flippin' as well. Deadly!

You know I gotsta.

Thanks guys.

ZenMonkey
03-05-2009, 12:47 PM
awesome DLs man!

Chalky Palms
03-05-2009, 07:16 PM
Thanks zen

good day

Flat bench
135x10
225x5
245x3
275x2
295x1, so smooth
320x0, got this 3/4 way up. Took it down nice and slow, felt controlled just couldn't lock it.
305x1

DB incline
80x7
100x5x3

JM press
95x10
115x10
135x8x2

Weighted Dips
BW x 10
BW + 45 x 10
BW + 90 x 5 x 2
BW + 135 x 2

Outside w/ the tire

2 man push press w/ 300lb tire, me and w/o partner on other side
3 reps x 2

Jeep push
2 clicks on e-brake
200ft x 2

ZenMonkey
03-05-2009, 08:20 PM
Duuuude!! Your WOs are badass. Those dips are sick along with the DB incline AFTER benching...crazy.

Coke
03-06-2009, 05:43 AM
You guys are killer with the push presses and that Jeep, lol - great numbers throughout.

Chalky Palms
03-09-2009, 06:53 PM
Thank you coke,

Speed Squat
warmup
205x3x8

Deficit conv. Deadlift, 4 inch
135x10
225x10
315x5
405x2
425x1x2

Speed Dead, sumo
425x1x9

Sumo SLDL
315x8x3

BB row
185x10x3

Weighted Pull-up, Hammer
BW + 25 x 3
BW + 45 x 3
BW + 55 x 3
BW x 10

EZ bar preacher curl
75x10
95x5x4

Coke
03-10-2009, 05:17 AM
That's some impressive training bro.

-JM-
03-10-2009, 09:15 AM
Lotsa big pullin' in there CP. I bet your lower back felt magic afterwards.

ZenMonkey
03-10-2009, 11:25 AM
Wow, awesome WO man! Ive never heard of sumo SLDL... does it feel much different from conventional?

Chalky Palms
03-10-2009, 12:32 PM
Thanks all of you.

zen- I feel it a lot more in my glutes

ZenMonkey
03-10-2009, 02:12 PM
Thanks all of you.

zen- I feel it a lot more in my glutes

Let me rephrase:

What did you feel doing them conv?
What did you feel doing them sumo?

Also, are yuo doing SLDLs or RDLs? SLDL implies bent back.
http://www.bodyrecomposition.com/training/rdl-vs-sldl.html

I do RDLs and never feel it in my glutes... only erectors and hams.

Chalky Palms
03-10-2009, 04:07 PM
I do them with a slightly bent back. Like you said, with conv stance I feel it in my erectors and hammies, same with the sumo stance but with sumo I feel an added amount of stress in my glutes and inner hip/groin area.

Chalky Palms
03-10-2009, 11:35 PM
Speed Bench
warmup
210x3x8

DB floor press, paused
80x5
100x4
110x3
115x3
120x3
125x2

Static press, 3 inches above chest
225x5
245x3
285x3, couldn't do this once last time haha

HS incline press
3pps x 10
4pps x 5
5pps x 1, worn out

Rolling tricep extensions
30x10
40x10x3

Coke
03-11-2009, 05:57 AM
Heavy duty **** all around dude, props.

ZenMonkey
03-11-2009, 02:22 PM
Nice WO! Im gonna try your sumo RDLs asap. Thanks for the idea!

Chalky Palms
03-12-2009, 06:00 AM
Thanks guys and no problem zen.

-JM-
03-12-2009, 09:52 AM
Rockin it heavy as usual. ****in hell man!

Have the dead presses helped your bench off the chest?

Chalky Palms
03-12-2009, 12:00 PM
Thanks Flynn, I've only benched heavy once or twice so far since I started the static presses so it is a little too early to tell but I do feel more powerful and much more controlled.

Chalky Palms
03-12-2009, 06:04 PM
Lowered the weight on squats, trying to build back up

Squats
135x10
225x7
275x5x3

Zercher pin squats
135x10
225x5
275x3x2

Hack squats
135x10
225x5
315x5
405x2

Good AM's
135x10x3

Lat pulldown CG sup
warmup
100x10x2
120x10x2

Lat pulldown WG pro
140x10x3

Bicep curl DB
40x10x2

Hammer curl DB
50x10x2

Cable crunches
warmup
120x15x3

Side Bends DB
70x10 each side
80x10x2 each side

Coke
03-13-2009, 05:36 AM
That is some super squatting guy.

Chalky Palms
03-13-2009, 09:29 PM
Thanks coke!

Push day

Got to the gym and found it was closing in 20 minutes for spring break. Only did a few exercises.

Flat bench DB
70x10
95x7
120x5
120x3x2

Mil press
135x10
155x5x2

high rep bench BB
135x30

Chalky Palms
03-14-2009, 07:39 PM
light volume, home for spring break

Hip rep deads
135x10
225x5
315x20 PR

Squat
135x10
225x5
295x5x3, no 2.5's at home, had to jump up 20lbs from last week but still got the 3x5.

SLDL
325x5x3

that's it, getting up early for the Irish parade in chicago tomorrow. I'll hit up some liver support tonight.

Coke
03-15-2009, 12:19 AM
Awesome sessions for both days man...real killer **** with the high rep benching and deads.

Chalky Palms
03-16-2009, 11:49 AM
Thanks coke, those high rep deads are a huge mental test haha

ZenMonkey
03-16-2009, 04:09 PM
wow... those deads are awesome man! Did you get DOMS worse than usual?

Chalky Palms
03-17-2009, 01:55 PM
thanks zen! No I actually didn't get any DOMS with the higher reps, just some normal mild soreness.

just did a lil full body today

Squat
135x10
225x5
275x3
305x2
325x2

Bench
135x10
225x7
275x2
295x1, paused rep PR

Pull ups
BWx12
BWx10x2

SLDL
325x5x3

-JM-
03-18-2009, 04:36 AM
Those high rep deads are insane CP. Rather you than me.

Slinging the heavy weight on the bar for squats too!

Nice paused bench again man.

Coke
03-18-2009, 05:30 AM
Looking strong throughout, make no mistake bro.

Chalky Palms
03-18-2009, 10:23 AM
coke, flynn- thank you both, both of your guys' numbers keep me going!

Chalky Palms
03-20-2009, 01:14 AM
Push day

2 board press
135x10
225x5
275x2
305x1x3

CGBP
245x5x3
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/UUrN4J35kV0&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/UUrN4J35kV0&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

One arm tri ext
25x15x3

Lateral raise
25x10x3

-JM-
03-20-2009, 03:22 AM
Nice singles to the 2 board man!

Edit: Solid CGs.

All under control in here CP:thumbup:

Coke
03-20-2009, 06:37 AM
Push day is huge bro, doing great.

Chalky Palms
03-20-2009, 08:04 PM
thank you both!

Tonight

Hack BB Squat
225x10
325x10
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/vbIxpvJN0d0&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/vbIxpvJN0d0&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Squat
135x10
225x7
275x5
225x20

Short day, back to Purdue tomorrow morning, hopefully we stomp on washington in the tourny!

Chalky Palms
03-21-2009, 04:41 PM
Here's the squat vid:
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/MHQDgc1KbQ8&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/MHQDgc1KbQ8&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

-JM-
03-21-2009, 07:26 PM
All tight CP.

I am gonna blast the 225 on Tuesday and see if I can get the 20.....

I understand how hard that **** is. Nice job man.

Coke
03-22-2009, 09:16 AM
No joke with those squats, props.

Chalky Palms
03-23-2009, 10:09 AM
coke- thanks man

flynn- it was decently tough but yea I do have to get lower on a lot of those like you were saying, I gotta work on my flexibility more, thanks!

-JM-
03-23-2009, 10:16 AM
coke- thanks man

flynn- it was decently tough but yea I do have to get lower on a lot of those like you were saying, I gotta work on my flexibility more, thanks!

CP I didnt think it was fair to say that so I took it off. I know how hard they are and I thought I was being a dick.

Nice job! I could be eating my words come tues/wednesday when I try it. :)

Chalky Palms
03-23-2009, 10:23 AM
No dude you are right, I like criticism more than compliments when I post a video because that is what helps me to improve, the attaboys just make me feel good lol. And I'm sure you got 225x20 easy.

Chalky Palms
03-24-2009, 08:35 PM
So I decided I'm going to try out Jim Wendler's 5/3/1 routine for a while so I have some structure to go off of. I'm doing too much guesswork and it'll be nice to have actual numbers to shoot for.

The basis of the routine is basically working up to a 5 rep max the first week, a 3 rep max the next week, a one rep max the week after that and a deload 70% x 6 in the final week.

The percentages will be as follows, the starting max weight should be your max - 10% so you don't burn out:

Wave 1. Warmup, 65%x5, 75%x5, 85%x5
Wave 2. Warmup, 70%x3, 80%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4 (optional). Warmup, 60%x5, 65%x5, 70%x5

Started with squat day today

Squat Wave 1, projected underestimated max - 315lbs

Squat
warmup
205x5
235x5
270x5

Squat assistance

Squat
185x10x5

Hip adductor
100x15
120x10
130x10

DC calves
220x6

I'll do bench tomorrow with a projected underestimated max of 310lbs.

The new routine will look something like this, cycle length is 5 days:

M- Off
T- Squat
W- Bench
T- Off
F- Dead
S- Off
S- Squat
M- Bench
T- Off

Goals for August 09'

Bench- 350
Squat- 395
Dead- 560

-JM-
03-25-2009, 02:19 AM
Good choice going with the 5/3/1 CP. It seems to have engulfed WBB lately.

Its awesome IMO. I am just finishing my 16th week. I have put 50lbs on my Bench, 90lbs on Squat and 100lbs on DL. I hope to double all that over the next 16 weeks ;)

Dont forget to do an all out rep max on your last sets.

Coke
03-25-2009, 05:34 AM
Good luck with the new program man.

Chalky Palms
03-28-2009, 07:51 PM
thanks both of you guys

Cycle 1 Wave 1 Bench

Flat bench BB
135x10
185x8
225x5
240x5
255x7

DB bench
60x10x3

Rolling DB extension
40x10x3

Coke
03-29-2009, 09:46 AM
Ace benching sets Chalk.

Chalky Palms
03-29-2009, 10:05 PM
Cycle 1 Wave 1 Dead lift

Sumo Dead
135x10
225x10
315x5
365x5
380x5
405x6

Deficit Dead, 4 inch
225x10x3

Pull Throughs
120x10
130x8
150x8

Hammer Curls
50x6x3

Cable crunch
120x15x3

-JM-
03-30-2009, 05:06 AM
Two nice sessions there CP!

255x7 is solid.

Coke
03-30-2009, 05:55 AM
Damn good effort with the sumos and all dude.

Chalky Palms
03-30-2009, 07:02 PM
Cycle 1 Wave 1 Press

Seated shoulder press
95x10
115x5
125x5
130x9

assistance

Seated DB shoudler press
50x10x2
40x10x2

WG chins
BWx8
BWx5x2

Weighted Dips
BW + 90 x 8 x 3

Coke
03-31-2009, 06:13 AM
Fine shoulder pressing and all man.

-JM-
03-31-2009, 02:16 PM
115x5
125x5
130x9

Thats the ticket CP. Reel it in slightly and rep the **** out of it!

Chalky Palms
03-31-2009, 09:04 PM
thanks coke, and you got that right flynn, I'm gonna keep ridin these waves lol

Cycle 1 Wave 2 Squat

Squat
Warmup
250x3
270x3
285x8 PR

Assistance

Squat
185x10x3

SLDL
225x10x3

Hip adductor
120x10
140x10x2

Went to play some basketball in the gym afterwards and half the Purdue team was there playing pick up games. I played in a 5x5 game with chris kramer on one of the courts, lost count how many steals he had. It is a whole nother league.

Coke
04-01-2009, 06:15 AM
Major new squat PR bro.

-JM-
04-02-2009, 09:13 AM
285x8 PR

Killed it CP! ****in awesome CP.


Assistance

Squat
185x10x3


Like your style man..... whats gonna make a better squat?......more squats LOL

Chalky Palms
04-02-2009, 11:28 AM
coke- thanks bud!

flynn- Thanks! I'm likin this routine a lot, it is baby steps but I know it'll be the best thing in the long run.

Chalky Palms
04-02-2009, 06:51 PM
Cycle 1 Wave 2 Bench

Flat bench BB
135x10
225x5
240x3
255x3
270x5

assistance

DB bench
60x10x4

DB row
100x8x3

Rolling DB ext
45x10x3

-JM-
04-03-2009, 01:28 AM
240x3
255x3
270x5

^Thats no joke! Tidy session there Chalk. Cruzin' through this thing.

mattburns
04-03-2009, 03:33 AM
Solid stuff all round pal, good luck with the 5/3/1, looks like you're doing well with it so far.

Chalky Palms
04-03-2009, 11:04 AM
^Thats no joke! Tidy session there Chalk. Cruzin' through this thing.

Thanks man, I'm still getting used to the higher reps- lol that 5 is higher reps for me.


Solid stuff all round pal, good luck with the 5/3/1, looks like you're doing well with it so far.

Appreciate it bro, so far so good

Chalky Palms
04-03-2009, 08:15 PM
Cycle 1 Wave 2 Deads

Dead lift
135x10
225x10
315x5
385x3
405x3
435x5, probably had more but my grip failed.

assistance

Deficit Deads, 4 inch
235x10x4

Weighted Hypers
45x10x3

Finished with some ab work

Chalky Palms
04-04-2009, 04:02 PM
just played a few pick up basketball games today, gotta get down to 198 by April 13 for the strongman weigh ins. I need all the cardio I can get.

-JM-
04-04-2009, 04:50 PM
435x5, probably had more but my grip failed.

Big liftin' anyhow.

Again, get chalk.... Chalky.;)

198 wow. How much will you have to cut?

Chalky Palms
04-04-2009, 06:10 PM
Big liftin' anyhow.

Again, get chalk.... Chalky.;)

198 wow. How much will you have to cut?

Ha yea I can't use chalk in my school's gym now, and I have sweaty hands :(

I need to drop 10 lbs lol

Coke
04-05-2009, 10:02 AM
Been working real hard along the way, ought to do great in the upcoming strongman meet.

Chalky Palms
04-06-2009, 11:50 AM
Been working real hard along the way, ought to do great in the upcoming strongman meet.

I hope so man, thanks a lot

Chalky Palms
04-06-2009, 02:48 PM
Cycle 1 Wave 2 Press (3x3)

Good day of liftin

Seated shoulder press
95x10
115x5
125x3
130x3
140x10

assistance

Seated DB shoulder press
50x10x3

Weighted Chins
BW + 45 x 3 x 3

Weighted Dips
BW + 90 x 5 x 2, elbow a lil sore

-JM-
04-06-2009, 03:52 PM
Nice job. 3,3 10......... awesome.


I wrecked my shoulders and elbows a while back doing dips. But with 90lbs strapped on they arent gonna be nice anyway!

Coke
04-07-2009, 05:48 AM
See you've added 10 more pounds to your shoulder presses and killing the reps too.

Chalky Palms
04-07-2009, 10:32 PM
Nice job. 3,3 10......... awesome.


Thanks man, I felt good about that


See you've added 10 more pounds to your shoulder presses and killing the reps too.

Hopefully I can keep it up, thanks man

Cycle 1 Wave 3 Squat (5,3,1)

Squat
warmup
235x5
270x3
300x5

assistance

Romanian Deads
225x10
315x5
335x5
365x5
405x3 PR

Lunges BB
115x10
125x5x2

Played some more bball again after this and got down to 205lbs. 7 more to go before Monday.

-JM-
04-08-2009, 01:53 AM
I like the look of that session a lot man!

Heavy squattin' and then whopper RD's congrats on the 405x3

Coke
04-08-2009, 06:10 AM
Excellent and well rounded effort man.

mattburns
04-08-2009, 11:07 AM
Sick Romanian Deads mate, strong stuff.

Chalky Palms
04-08-2009, 12:45 PM
Flynn, coke, mattburns

Thanks guys, feeling stronger every day

Chalky Palms
04-09-2009, 07:16 PM
Cycle 1 Wave 3 Bench (5,3,1)

Felt tired today

Flat Bench
135x10
185x5
230x5
260x3
290x3

Assistance

DB press
60x10x3

Rolling DB ext
45x10x3

-JM-
04-10-2009, 08:08 AM
Nice and concise Chalky! 290x3 is big.

Hows that weight loss coming on and how long between weigh in and competing?

Coke
04-10-2009, 10:36 AM
Solid pressing work Chalks.

Chalky Palms
04-10-2009, 01:02 PM
Thanks Coke!


Nice and concise Chalky! 290x3 is big.

Hows that weight loss coming on and how long between weigh in and competing?

Thanks Flynnster, I'm probably 204 with shoes off, I need to be 198. The day before I'm gonna throw on 3 or 4 hoodies and run around for a while to drain a bunch of water weight. I'm glad the weigh-ins are a week before the comp.

Chalky Palms
04-10-2009, 09:16 PM
Cycle 1 Wave 3 Deads (5,3,1)

Good day for dead lifting

Sumo Deads
warmup
360x5
405x3
455x4 PR
and for the hell of it...
455x3 conventional
475x2 conventional

assistance

Zercher Squat from pins
225x5
275x3
315x3
340x2 PR

Low Rows
120x7
140x7
160x6

EZ curls
55x10
75x7
95x5
105x3

-JM-
04-11-2009, 02:48 PM
You are built to deadlift man. No doubt about it. Thats some serious business there.

Good deal on a weeks break after weigh ins. Youll do that easy. Then it will time to get some serious amounts of food squared away.

Chalky Palms
04-11-2009, 10:16 PM
Flynn, I appreciate it, I love pullin.

Cycle 1 Wave 3 Press (5,3,1)

Seated Shoulder Press
125x5
140x3
155x8

assistance

DB shoulder press
55x10x3

Front ss. Side raises
25x10x3

Weighted Dips
BW+90x7x3

Weighted Chins
BW+45x5x3

Coke
04-13-2009, 05:24 AM
Deads and all are super, doing very well.

Chalky Palms
04-13-2009, 04:51 PM
Thanks coke!

Horrible day

Well today was weigh-in day for the strongman comp. Weigh-ins were from noon to 7 pm. Got to the gym at noon and weighed in at 207 lbs.....****! I spent 5 hours running and hitting up the sauna back and forth until finally at 6 pm I weighed in at 197.7. Very happy I made the 198's and I haven't had water or food since yesterday so I'm going to eat a big steak and drink some ice cold water...mmmm

All in all I lost 10lbs in about 5 hours, not good but I had to do it.

Coke
04-16-2009, 06:09 AM
All in all I lost 10lbs in about 5 hours, not good but I had to do it.

Drastic stuff there, that's got to be a record dude, lol.

-JM-
04-16-2009, 06:16 AM
Damn CP thats an awesome effort to get into the 198s. Well done man!

I hope you have been packin' food away all day everyday. Get your bloat on!

mattburns
04-16-2009, 06:42 AM
Weight loss is insane mate! Hardcore stuff, good luck with the strong man comp.

Chalky Palms
04-16-2009, 01:51 PM
coke, flynn, mattburns

Thanks to all of you. I walked into the gym that morning at 207 and almost walked my ass back out the doors, I had myself pinned for 202-203. Definitely one of the most grueling things I've ever done. The funny thing is I gained every single pound back and was 207 the NEXT day. I'm probably over 210 right now.

I'm also not posting workouts this week, it is my deload and I am taking it easy before the competition. Thanks again guys!

-JM-
04-16-2009, 02:10 PM
Yeah take it easy man. You'll be good to go!

Chalky Palms
04-19-2009, 02:25 PM
Well, my school bent me over and did me dirty to say the least. The day started out raining and finally stopped. There were 3 prelim events and the top 4 from each weight class moved on.

First event was the farmers walk in sand (hard) with 150 lbs in each hand.

Finish- 3rd out of 22 competitors, only one person finished. I yacked right after this.
I'm in the far lane in black
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/-u6IGrBmS4k&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/-u6IGrBmS4k&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Second event was 300lb tire flip, most flips in 75 seconds, started to rain during my attempt.
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/2PMMKHaetgI&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/2PMMKHaetgI&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Finish- 3rd out of 20 competitors with 19 flips (they wouldn't let the last two go to complete the event so they threw this whole event out, which pissed me off beyond belief).

Third event, hammer hold. Two 17lb sledges, longest time wins.

Finish- 9th out of 22 competitors, time- 1 minute 1 second


They only counted the hammer hold and farmers walk so I didn't make the top 4, finished 5 or 6 out of 22. If they included the tire flip I would have easily made it but oh well. The comp was very unorganized and I'm disappointed to say the least. My workout partner Omar made it in the finals and I beat him in both the tire flip and farmers walk, so that shows how messed up the system was. Anyway I hate making excuses but I'm pissed. On the positive side, I learned a lot and had a great time. Thanks to you guys for the support.

I'll post vids up soon

-JM-
04-19-2009, 03:35 PM
Dude thats a tremendous effort and a serious bummer that they actually ommitted an entire event.

Farmers with the EZ bars must have been brutal (plus the sand......****). All over the tire flippin' bro!

You looked super strong in both those vids man. You should be proud.

Chalky Palms
04-19-2009, 03:48 PM
Dude thats a tremendous effort and a serious bummer that they actually ommitted an entire event.

Farmers with the EZ bars must have been brutal (plus the sand......****). All over the tire flippin' bro!

You looked super strong in both those vids man. You should be proud.

Thanks bro, I'd be lying if I said I wasn't upset about that but what can I do. I'm happy I placed well in the first two events regardless, even though the second was thrown out. The part that really sucks is that the 2 people who didn't do the tire flip both made the finals, that is unfair in my eyes but like I said, whats done is done. Thanks for the support!

Coke
04-20-2009, 05:30 AM
You did very well, glad to see you get out there and compete...**** ain't fair in some of these meets.

mattburns
04-20-2009, 05:36 AM
Well done in the strongman event mate, shame about the way they worked it out but at least you can feel satisfied that you know you should have made the top 4.

That farmers walk looks solid as out, I tried lifting 70kg in one hand today which is about 155 because I was intrigued, i soon found out it was bloody heavy anyway haha. To lift that in each hand and then walk in SAND for that distance is awesome.

Chalky Palms
04-20-2009, 12:53 PM
Coke and Matt

Thank you both very much. The sand was definitely the key factor, I kept falling over because of it. I set the weights down 3 or 4 times in the event and it was never from grip failure. Fun times all around though.

Chalky Palms
04-20-2009, 03:47 PM
Cycle 2 Wave 1 Squat (3x5)

Went to the gym today cuz I felt like it, legs still pretty sore from yesterday

Squat
warmup
245x5
260x5
275x5

assistance

Speed SLDL
315x2x5
365x2x2

legs started to really hurt after this, cut it here